Kundalini Yoga Session

1. Opening Mantra, Ong Namo Guru Dev Namo

(I bow to the Infinite Creator within)

2. Warm-Up Exercises

3. Main Kriya (Specific Set of Exercises)

4. Meditation

5. Deep relaxation

6. Closing Mantra, Long Time Sun

 A. WARM-UP STRETCHING SERIES

1. Ankle Roll Left. Sit on the floor. Pull Neck Lock and Root Lock. Lift the left leg
so that the shin is parallel to the ground, foot close to the chest. Roll the ankle (10-
15 seconds).

2. Ankle Roll Right. Lift the right leg so that the shin is parallel to the ground,
foot close to the chest. Roll the right ankle (10-15 seconds).

3. Knee Lift Left. Holding Neck Lock and Root Lock, lift the left knee with hands on
the left shin, held below the knee. Gently pull the knee across the chest to the right
shoulder, keeping the shoulders squared. Hold for 10-15 seconds.

4. Knee Lift Right. Lift the right knee with hands on the right shin held below the
knee. Gently pull the knee across the chest to the left shoulder, keeping the
shoulders squared. Hold for 10-15 seconds.

5. Butterfly. Keep Neck Lock and Root Lock gently pulled. Put the soles of the feet
together. Hold on to the feet with the hands, lean forward keeping the back straight
and the chin at a right angle to the chest. Hold for 10-15 seconds.

Exercises #6 and #7 stretch the life nerve (inner thigh). They are also good
for the lower back, stretching the hamstrings and relaxing the quads. Front
stretch right is part of the liver series. It is one of several positions that
places pressure on the lobes of the liver. 
6. Front Stretch Left. Stretch the left leg out in front of you straight; right foot
against the inner thigh of the left leg, heel held close to the groin. Hold on to the
shin or foot with both hands. Keep the foot at a right angle to the ground. Gently
stretch forward and then down, using your back like a hinge. Hold for 10-15
seconds.
7. Front Stretch Right. Stretch the right leg out in front of you straight; left foot
against the inner thigh of the right leg, heel held close to the groin. Pull Neck Lock
and Root Lock. Keep the foot at a right angle to the ground. Gently stretch forward
and then down. Hold the position steady for 10-15 seconds.

8. Thigh Stretch Left. Keep the right leg out in front of you straight. Place the left
foot by the left hip, top of the foot on the ground. Lean back on the hands. Hold for
10-15 seconds.

9. Thigh Stretch Right. Stretch the left leg out in front of you straight. Place the
right foot by the right hip, top of the foot on the ground. Lean back on the hands
and hold for 10-15 seconds.

10. Hip Lift Left. Switch legs with the right leg out in front of you straight. Place
the left foot by the left hip, top of the foot on the ground. Now, lift the left hip,
twisting the lower torso. Keep the shoulders back and hold for 10-15 seconds.

11. Hip Lift Right. Switch legs with the left leg out in front of you straight. Place
the right foot by the right hip, top of the foot on the ground. Now, lift the right hip,
twisting the lower torso. Keep the shoulders back and hold for 10-15 seconds.

12. Butterfly. Pull Neck Lock and Root Lock gently. Put the soles of the feet
together. Hold on to the feet with the hands, lean forward keeping the back straight
and the chin at a right angle to the chest. Hold for 10-15 seconds. This exercise
opens the hips, stretches the inner thigh and life (sciatic) nerve. 

13. Relaxing Frog. Keep the soles of the feet together; lie down flat on your back,
arms by the side palms up. Allow gravity to pull the knees apart. Hold for 10-15
seconds. This exercise opens the hips and stretches the sex nerve. It also helps
align the lower back. 
 Exercises #14 and #15 are good for the lower back and also stretch the
hips. 
14. Torso Twist Left. Have the knees up and the feet flat. Pull a slight Mulbandh
(Root Lock). Cross the left leg all the way over the right leg. Then bring both knees
down to the left side of the body. The closer the knees are to the chest, the deeper
the bend (10-15 seconds).

15. Torso Twist Right. Switch sides. Have the knees up and the feet flat. Cross
the right leg all the way over the left leg. Bring both knees down to the right side of
the body. The closer the knees are to the chest, the deeper the bend (10-15
seconds).

16. Head Lift. Keep the knees up and feet flat. Pull Root Lock (Mulbandh). Make a
basket out of the hands. Place the hands behind the head and then lift the head off
the ground. Tuck the chin down to the collarbone. Keep the lower back flat against
the ground. Hold for 10-15 seconds.

17. Shoulder Pinch. Keep knees up and feet flat with a slight Mulbandh (Root
Lock). Keep the hands behind the head with the elbows against the ground,
shoulder blades pinched together and chest lifted high. Hold for 10-15 seconds.

18. Flat Stretch. Stretch your legs out in front of you straight. Point the toes.
Arms are on the ground overhead. Stretch up and down for 10-15 seconds.

19. Nose to Knees. Draw the knees up to the chest, head up and nose between
the knees. Hold it briefly and then rock a few times on the spine and rock yourself
up. (Stretches and relaxes the neck muscles, the area where you store the most
psychic tension. Also good for relieving gas. Moving distributes pranic energy
throughout your body and relaxes your back muscles.) 
20. Cow. Come up into Cow Pose. Place the hands on the ground, shoulder width
apart, fingers pointing forward. If your wrists bother you, make your hands into
fists. Knees are straight down from the hips, slightly apart with your feet touching.
Press the spine down by tilting the pelvis and lifting the head up and back. Hold for
10-15 seconds. Stretches the lower back, opens pelvis and chest. 

21. Cat. Push up through the shoulders and arch the back up with the chin close to
the chest. Tilt your pelvis the opposite way from Cow. Hold for 10-15 seconds.

Good for the lower and upper back and shoulders. It is a total spine exercise when
used in combination with cow position. 

22. Sixty-Degree Arm Stretch. Sit in Easy Pose. Make a basket out of the hands
and invert the grip so the palms face outward and the arms are about a sixty-
degree angle to the body. Push out from the shoulders for 10-15 seconds.

23. Straight Up Arm Stretch. Still in Easy Pose, stretch the arms straight up and
hold for 10-15 seconds.

24. Torso Stretch Left. Let go of the hands, then catch the right hand with the
left and lean left. Gently pull left without twisting the torso. Hold for 10-15 seconds.

25. Torso Stretch Right. Switch hands and catch the left hand with the right and
lean right. Gently pull right without twisting the torso. Hold for 10-15 seconds.

26. Behind Head Stretch Left. Let go of the hands and catch the left elbow with
the right hand. Arms are behind the head. Hold for 10-15 seconds.

27. Behind Head Stretch Right. Switch arms by catching the right elbow with the
left hand. Arms are behind the head. Hold for 10-15 seconds.
28. Chest Lift Elbows Back. Make the hands into a basket and place them behind
the head, elbows back and chest out (10-15 seconds. Opens up the upper chest
and shoulders. 

29. Arm Across Left Stretch. In front of the body, catch the left elbow with the
right hand and pull the left arm across the chest (10-15 seconds).

30. Arm Across Right Stretch. In front of the body, catch the right elbow with
the left hand and pull the right arm across the chest (10-15 seconds).

31. Neck Rolls. Roll the head in a huge, slow, smooth circle in one direction. This
can be a full or three-quarter roll. Change directions with the head and continue to
roll slowly and smoothly (10-15 seconds each direction). Relaxes the neck and
shoulders and back of the head. Opens up the higher glands. 

32. Lion Face. Open the mouth and stick the tongue out. Eyes are wide and wild,
hands are held in claws. Hold for 10-15 seconds. This posture brings energy to the
shoulders and throat chakra. 

Comments: This series of exercise is to be practiced, when possible, before any

other Kundalini Yoga kriyas. It can be practiced alone as well or as a warm up for
any aerobic activity. Breath is normal and the eyes can be open or closed and
focused at the third eye point. All of these stretches are static…no bouncing up and
down. Take it easy with these stretches and really feel and “read” the body as you
do them. It is always useful to compare how you feel doing this series with the time
you have done it before. This way you can make the connection between what you
have been doing, feeling, thinking and even eating and how it is reflected in specific
parts of the body.
 B. PRANAYAMA
 Kpalbhati

C. ASANAS - Hold each pose for 30 secs. Do Balasana after each pose…

1. Downward-Facing Dog

2. Plank

3. Low Plank

4. Upward Plank

5. The Tree (30 secs each side)

6. Warrior I (30 secs each side)

7. Warrior II (30 secs each side)

8. Warrior III

9. The Extended Side Angle (30 secs each side)

10. Seated Forward Bend

11. Bridge

12. Cobra Pose

 13. Bow Pose

14. Boat pose

15. Fish Pose

16. Wind Relieving Pose

D. KRIYA FOR LUNGS, MAGNETIC FIELD AND DEEP MEDITATION

1. Easy Pose. Stretch the arms straight up overhead with palms together. Begin
long, deep breathing through the mouth with a whistle both on the inhale and the
exhale. Continue for 5 minutes. Relax.

2. Easy Pose. Stretch the arms straight out in front, fingers interlocking with the
palms facing outward. Exhale, bringing the hands in towards the chest. Inhale,
stretching the arms out straight again. Continue for 2 minutes with a fairly rapid
motion.

Then inhale, stretch the arms out straight in front, the fingers interlocking, with the
palms facing outward. Hold the breath and bring the arms straight up over the
head. Bring them back down parallel to the floor. Exhale and bring the hands in
toward the chest. Inhale, stretch the arms out straight in front again and repeat the
sequence for 2 minutes.

3. Easy Pose. Without resting, stretch the arms out straight in front at a 60 degree
angle to each other. Inhale, slowly clench the fists. Hold the breath, and, with
tension, bring the fists to the chest, bending the arms at the elbows. Exhale,
release the tension. Repeat for 3 minutes, maintaining an angry face throughout
the exercise.
4. Easy Pose. Place the hands with fingers interlocked and palms facing upward
behind the neck. Inhale, stretch arms up overhead. Exhale down behind the neck.
Continue for 2 minutes.

5. Easy Pose. Stretch the arms straight up overhead, palms together, thumbs
crossed. Inhale and twist to the left. Exhale and twist right. Continue for 2 minutes.

6. Easy Pose. Interlock the fingers at the chest level with palms facing down.
Inhale, bring the hands up to eye level. Exhale back down to the chest level.
Continue for 2 minutes.

7. Easy Pose. Place the hands on shoulders, fingers in front, thumbs in back.
Inhale, twist to the left. Exhale, twist to the right. Continue for 2 minutes.

8. Easy Pose. Place the hands on the knees. Inhale, shrug both shoulders up.
Exhale, let the entire shoulder girdle come down. Continue for 2 minutes. Then
begin to flex the spine. Inhale forward, exhale back. Continue for 2 minutes.

9. Easy Pose. Roll the eyes up as far as possible. Concentrate at the top of the
head. Meditate for 15 minutes.

Comments:

This series begins by purifying the blood and expanding the lung capacity. Then the
circulatory system is stimulated. The thyroid and parathyroid secretions are added
to the increased circulation and the upper magnetic field of the body is enlarged.
This is an excellent preparation for beginners who need to learn deep meditation.
E. SODARSHAN CHAKRA KRIYA

"This meditation cuts through all darkness. It will give you a new start...It cuts
through all barriers of accumulated neuroses." Yogi Bhajan

A Multitude of Benefits! Sodarshan Chakra Kriya is known as "The Diamond Gem of

Yoga." Yogi Bhajan said, “Of all the 20 types of yoga, including Kundalini Yoga, Sodarshan
Chakra Kriya is the highest Kriya. This kriya invokes the kundalini to give you the necessary
vitality and intuition to combat the negative pressure of the subconscious mind.”

Metaphysical According to 3HO, “Sodarshan Chakra Kriya is one of the greatest

meditations you can practice. It:

 Can purify your past karma and the subconscious impulses that may block you from
fulfilling you. It
 Balances all the 27 facets of life and mental projection, and gives you the pranic
power of health and healing.
 Has considerable transformational powers. The personal identity is rebuilt, giving the
individual a new perspective on the Self.
 Retrains the mind. This meditation balances the Teacher aspect of the mind.
 Acts on all the other aspects like a mirror to reveal their true nature and adds
corrections.”

Physical
 The dristi (eye focus) of a 1/10th open downward gaze is also said to connect us to
the root chakra and stimulate Kundalini.
 It also stimulates the frontal lobe part of the brain. Focusing at the tip of your nose
will help make your eyes stronger over time.
 Using that eye focus while meditating was the first recorded instance, in history as
we know it, of any yogic reference.
 Finally this dristi connects us with our "feeling," aspect, which makes a particular
technique more effective for emotional healing.

The pumping at the navel provides:

 A gentle massage to the internal organs.

 Stimulation of the digestive juices and proper elimination.
Mahabandah (the great lock) helps to:
 Regulate all of the internal systems and optimizes glandular secretion; metabolic
(thyroid/parathyroid), adrenal/thymus (immunity)
 Serve as a tonic of sorts for the digestive, circulatory and respiratory systems.
 Strengthen the muscles of the diaphragm and entire abdomen (like stomach
crunches from the inside).
 Tighten (over time) of the muscles of the pelvic girdle and floor (by both the root
lock and navel pumps) which will keep you out of diapers in old age and enhance
your sex life in the meantime.

Set Yourself Up for Success

 Don’t let yourself get psyched out of doing this pinnacle of practices.
 Whenever possible, practice first thing in the morning. Ideally before or just at
sunrise.
 Avoid eating for 2 hours before and minimize water intake 30 minutes before.
 Blow your nose, empty your bladder and have a tissue nearby.
 Ensure that the spine is straight.
 Align the crown of the head with the ceiling or sky.
 Lift the chest, relax the shoulders down and back.
 Create a light neck lock.

The Basics
 Keeping the spine straight is essential!
 You're always inhaling through the left nostril and exhaling through the right
 Eyes are 1/10th open...
 You’re gently gazing over the bridge of the nose, toward the tip...not cross-eyed. The
eyes should NOT close.
 Fill the lungs ONLY 8 or 9 10ths full. Keep the breath smooth and retain the breath
gently - avoid filling the lungs so much (or little) that you find yourself grasping and
gasping.
 I find that pumping from just beneath the navel at about the 2nd chakra helps to
hold a light root lock in place at the 1st chakra, pumps the 3rd chakra and builds the
pressure of the diaphragm lock to pressurize the 4th chakra which creates an
effortless neck lock at the 5th chakra.
Check in to Stay Present
 After taking and retaining the first inhalation through the left nostril: check your
posture and create a light neck lock. If using Gurucharan Singh’s music, do this on
the last ting of the bell before beginning navel pumps at the first Wahe Guru.
 If practicing for >11 minutes or less: as you inhale, check your posture, neck lock
and eye focus (staying 1/10th open) with each round.
 If practicing for 31 minutes: check your posture, neck lock and eye focus at least
after every 11 minutes when the music provides a gentle cue.

Modifications for Beginners

If pumping the navel 3 times (1 – Wa 2 – hay – 3 Guru) is not sustainably accessible to you
try:
 Making the pumps lighter and/or fewer
 1 pump per Wahe Guru or...
 2 pumps per Wahe Guru (1- Wahe 2 – Guru)

Modifications for Medical Conditions

 If you have high blood pressure be sure to check with your physician (this is critical if
your BP is NOT under control), before beginning. Holding the breath in can elevate
blood pressure so proceed with caution and definitely avoid strain when holding the
breath.
 If you have been diagnosed with a hiatal hernia or severe GERD, be sure to check
with your physician. Be sure to practice with a completely empty stomach and make
the stomach pumping lighter or use less pumps (see modification) to begin. It is
plausible that regular practice can strengthen the diaphragm and hiatial sphincter.
 If you have a weak pelvic floor or bladder control, check with your physician. Use a
light root lock before beginning to pump the belly and use lighter pumps as needed.
You may also choose to use the modification for less pumps in the beginning and
gradually build as the muscles of your pelvic girdle strengthen over time with regular
practice of Sodarshan Chakra Kriya.