:.1!

, Transitions To A
.;1 Heart-Cantered World
{; ., .through , ,'
:1; THE KUNDALlNI YOGA AND MEDITATIONS

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YOGI BHAJAN
'tl ,I

by
. GURURATTAN KAUR KHALSA, Ph.D.
,
&
't .,en
ANN MARIE MAXWELL
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,1,1
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I Transitions To A
I Heart-Centered World
through
I THE KUNDALlNI YOGA AND MEDITATIONS
of

I YOGI BHAJAN
by
I GURURATIAN -KAUR KHALSA, Ph.D.
&
I ANN MARIE MAXWELL
·1

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I OPEN YOUR HEART
HEAL YOURSELF-AND OTIIERS

I EXPERIENCE INNER PEACE AND JOY

RELAX AND ATrRACf OPPORTUNITIES
LIVE IN ABUNDANCE AND PROSPERITY
I STRENGTHEN YOUR NERVOUS AND IMMUNE SySTEMS
RAISE YOUR ENERGY LEVEL TO THE VIBRATION OF TIlE PLANET

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a:NCEPT,
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TEXT, EDITING, MARKETING
l{c.l-tr 1'11. D.
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RESEAROi, ILLUSTRATIOOS, IAYWr,
'rnANSCRIPTIOO OF NOI'ES 'IQ TEXT, TEXT,
EDITING
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M"c.X\",c11
Al1l1
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a:NSULTANTS:
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M.S.S. Vikram Kaur I<halsa
Miriam Hartgrave, Spiritual Astrologer
Or. Akasha Singh I<halsa
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HEART 1-888029-02-1
Q:lpyright June, 1988
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by Q.lrurattan Kaur I<halsa, Ph.D.,
and Mn Made Maxwell
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DEDICATION
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. With love and gratitude
a to my Beloved Teacher Yogi Bh.qjan
and his wife Bibyi Inderjit Kaw

I By spreading his teadungs

may we emulate and share their spirit of
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selfless giving and groce.

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With special thanks to QIrucharan Singh Khalsa, Ph.D., Dya1 Singh (Harvey), I
Mark I.armI and the others whose notes made this bc::ok possible, the Kundalini
Research Institute and the 300 Foundation for permi.ssionto use their
previously published material. we are especially grateful to all of our
brothers and sisters 'on the spiritual path \oIhose support, service and
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dedication in sharing this material helps to rrake this a better w:::lrld. A
fP"Ma 1 thanks is We to Bari Blajan Singh Rha1sa.
May you all be blessed with the love, peace, health, happiness and PLOSper-
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ity of the Aquarian and happy, healthy and holy lives of
this I:harma.
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D:i.. S"O a. i mer
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'Ibese sets and meditations, with their titles, cx::mnents and claims have
been as accurately transcribed as possible fran the original class' notes. .
'!hey are not offered in substitution for medical advice or treatment.
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Best reSults will be obtained by exercising o::tlilOll sense and b::xiy awareness
in the practice of Kundalini
exercise pL03Lam.
arid suppleroonting it with a regular
.
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1Iddi.tional copies of this ma.nt2.l can be obtained by wr1tii1q to I
Y 05a Tee11110105"1 Press
Gururattan K. Khalsa
913 o Awnue
' I
Coronado, CA 92118
(after August 1999 check address by phone or email)
(619) 435-3390 email: rattanak@concentric.net
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.Your- cx::mnents and 5Uggestions an welcane!
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Kundalini Yoga is the Uncoiling of the being.
I It is the potential of creativity of the Infinite in the finite.
It is the widening of the behavior, and it is ultimate

I happiness in life. It is super-humanly human.

It is intelligence.
It is grace.
I It is upmost compassionate being.
It is classic Truth which radiates in every facet of life.
I . It is a scientific technology which can be learned and
taught.
It is taught: it is not a momentary diversion to look
I unusual or feel unusual.
It is the central neIVe system we are talking about which
I extends the grasp of the brain to imagine Infinity in
its totality. and then it is a gradual process to work
I for that experience. .
It is a scientific technology for happiness.

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TABLE OF CONTENTS

Transitions to a Heart-Centered World 10 I

Comparison of the Piscean & Aquarian Ages 14
Comparison of Open & Blocked Chakras
The Astrological Ages
Introduction to Kundalini Yoga
16
17
18
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Tuning In
Warm-up Exercise Set
Concluding a Set
22
23
24
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'!HE SETS
Wake up Series (NOTES) 27
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Gururattan Kaur's COmplete Warmup & for Meditation 28
Sets for the Navel Center & the Lower Triangle
Navel Adjustment Kriya (MED) . 32
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Abdominal Strength Tone & Fitness (NOTES)
Sun Energy (NOTES) Expansiveness and clear mind
Nabhi (MED) Get abdomirials in shape quickly
33
34
35
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GRK's Strengthening the Navel Center, Elimination, Digestion,
Balancing and Distributing Creative.
Exercises for the Navel Center (MED).
Release the Navel Energy (MED) This is fun!
(NOTES) 36
39
40
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Prana-Apana Balance (YOO) Subtle release of Kundalini 42
. Set to Balance Prana & Apana & Energize the
Exercise for Navel Pciint Strength (SORV)
Short Set to Balance Prana &Apana (NOTES)
(Notes) 44
46
46
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Kriya for Physical and Mental Vitality (YOO)
The Navel Center & Elimination (MED)
47
48 I
Strengthening the Heart center
Pranayama series (GSK) Powerful energy and prep for meditation
An Aerobics set to do at Home (BEADS)
Heart Opener (NOTES) Powerful!
50
52
53
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Heart Connection (NOTES) 54 .
Heart and Soul (NOTES)
Exercise Set for Balancing Head & Heart (JOY)
55
56
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Bridge Series (Power. to the Heart) (NOTES) 57
Heart's Delight (NOTES)
Heart of Gold (NOTES)
Kundalini Set for the Heart (NOTES)
58
59
60
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Strengthening the Intnune System
GRK's CircUlation, Strengthening the Heart & Imnune System (NOTES) 62
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Clean Lymphatics & Adjust Lower Back (NOTES) 65
Cleansing the Symph Glands and Energy Balancing (NOTES)
Balancing the Depository System for Thymus & Imnune System (NCYI'ES)
For Imnunity (NOTES)
66
68
70
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Thymus & Imnunity Set (NOTES) 72
Thymus and Imnunity and Cellular OXidation (NOTES)
Alligator set for 3rd Lotus and Glands (NOTES) Workout! !
73
74
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I' Popcorn Set (NOTES) For ilIlllUIle system workout 76

Fish Fry Kriya For immune system workout 77
I Kriya for Disease Resistance (KEEP)
to Balance & Recharge the 'Nervous & Immune System (NOTES)
Disease Resistance & Heart Helper (SADA)
78
80
81
I Exercise Set for the Lungs and Bloodstream (JOY)
Serabandana Kriya for Curing any Disease (NOTES)
82
83
Negativity and Tension
I Relaxation series to Remove Negativity and Tension (RELAX)
To Rem:>ye Negativity (RELAX)
Removing Tension and Negativity (RELAX)
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84
85
86
I For Negativity

ElectroMagnetic Field
87

Electro-Magnetic Field and Aura Perception (NOTES) 88

I GRK's Quick Aura Fixers (NOTES)
Electro-Magnetic Field set #1 (NOTES)
Electro-Magnetic Field Set #2 (NOTES)
90
92
93

I Strengthening the Aura (SADA)

Exercise set for Electro-Magnetic Frequency (JOY)
Magnetic Field and Heart center (SADA)
94
95
96
To Balance CirCUIrivent Force & Recharge Divine Shell (NOTES) 99
I Auric Balance & .Nerve Strength (NOTES)
Preparatory Exercises for Lungs, Magnetic Field, &
99

Deep Meditation (SADA) '. 100

I Prosoerity and Abundance

Opportunity and Green Energy set (GSK) 102

I MEDITATIONS
Meditation in Kundalini Yoga 107
Meditation Facilitators 110
I Basic Meditations
Silent Mul Mantra Meditation (NOTES) The root mantra
113
.113

I Laya Yoga #2 Sank or Conch Kriya (NOTES)

Laya Yoga #4 (NOTES) for the early morning
Laya Yoga #8 (NOTES) tune into your undying consciousness
114
.115
116
Mars .Meditation for' the heart (NOTES) 117
I Pranayama, the Navel & the Nervous System
Breathing to Change Nostrils at Will & Alter Mental States (SORV)
118
118
. Prinal Power of Creation (MED) 119
I Pranic Meditation (NOTES) for youthfUlness of mind and body
. Mal1a Shakti Pranyam, Whistle Kriya (NOTES)
Mental Levitation (MED)
120
121
122

I Breath Purification and Navel Energy (MED)

Raja Yoga Meditation for Tapa (NOTES AND MED)
123
124
The Heart center
I Heart Shield Meditation (NOTES) quick pick Up
Instant Heart Chakra Opener (NOTES) It works!
125
125

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Series (NOTES)
Eeautiful & Blissful to Increase Courgageand Bring
126
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Kindness to the Expression
Infinite Kriya: A Guarant,ee for Happy Days, Builds capacity
For the Heart and Lymph System
126
127 I
Harmonize with the Magnetic Field of the Earth &
Experience Peace and Joy
Prana to You Younger and Eliminate all Disease
#6 For Radiance and Reversal of Age '
127
128
128
t.
Lotus Kriya to Cross all Adversities, Meditation of
Creation
Triple Personality Meditation (NOTES)
129
130 I
Yoga ;xtension Meditation (NOTES) 130
Laya Yoga - Trea Kriya (NOTES) for the Heart Center
Deep Meditation to Open Heart center (NOTES)
Projection & Protection from the Heart (NOTES)
131
131
132
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Kriya to Adjust Magnetic Field (NOTES) 132
Smiling Buddha Kriya, Opening the Heart to Christ
Consciousness (MED) 133 I
The Positive and Neutral Minds
A Splendid Experience (NOTES) Happiness
rir. Feelgood for Ecstasy and. Protection (NgrES)
134
135 I
Chatachya Kriya (NOTES) to feel good and happy 136
Happiness in the Circle of 8 (NOTES) to elevate energy
To Heal, Console & Wash Away All Negativity (NOTES)
Praim", Adhaar Kriya :NOTEs) to block negative approach to
136
137 I
Life (NOTES) 137
Last Meditation (NOTES) to think, act and see right
Hari Shabad Meditation (NOTES) brings positivity
138
139
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Ong for Negativity and Tension (NOTES) 140
Chaipad Gaitri (NOTES) to erase negativity from your destiny
Meditation on the Divine Mother, Mind Curing, Fulfills
desires (NOTES)
140
141
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Meditation for Intuition & Opportunity (NOTES) 142
OpPOrtunities and Abundance
Prosperity Meditation (NOTES) 143
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Meditation Bringing Prosperity, Good Will & Projection (NOTES) 144
Meditation for 'Gurprasad (NOTES) for blessings from God
Meditation for Abundance (NOTES)
145
146
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Meditation to OPen up (NOTES) 150
Healing and Cleansing
Breath Meditation to Strengthen the Mind & the Inmune
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System (NOTES) 151
Healing Circle (NOTES)
Another Healing Chant (NOTES)
Healing Meditations for the self and for Others (NOTES)
152
153
154
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Yoga Karma Kriya Meditation for Lymphs, Breast Cancer, Heart
Attack, Money and Indecision (Notes)
Blue Light Cleansing Meditation (NCfI'ES)
155
155
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Sitali Prnayam (NOTES) for Cleansing 156
For 5elf-Regeneration (NOTES) 156
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I Higher States of
Manta Extension Yoga (NOTES) 157

I Maha Gian· Agni Kriya (NOTES) for power and purity

Pran Siti Kriya (NOTES)
Magic Mantra Meditation (NOTES) For gifts and to get high
158
158
159
Tattva Siddhi Kriya (NOTES) for a Kundalini rush 160
I Law of Light Meditation (NOTES) Rishi Haring Medi.tation
Super Transcendental Meditation to Develop Trust (NOTES)
161
162
The Happy, Healthy, Holy Breath (MED) 163
I The Cosmic Teddy Bear (NOTES) 164
"APPENDIX

I Kundalini Yoga & Meditation and the New Age by Gururattan Kaur
Prosperity Tips
Visualization for Actualization
167
172
173
174
I The Inmune System
self-Healing and Knowing the self by Yogi Bhajan
Benefits of Kundalini Yoga and 'Miditation
178
182
Fundamentals of Kundalini Yoga 184
I Bibliography
Authors
193
194

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Q'1 Kundalini Yoga v Devils & Angels 119
I Head & Heart
26
26
Prayer
40 bays of No Negativity
120
133
Praising God is your Food 41 the Result to Gcd 134

I '!'he Very Best 'Iberapy

'Ib be 'Spiritual is...
God doesn't live in O1urches
43
45
67
Music
Happiness
Purpose of Meditation
138
142
144
If you can Relate with Universe. 83 Prosperity 150
I Innocense
Prayer
89
91
Poverty
secret of Prosoeritv
1"50
150
Experience 98 Guilt 151

I Attitude of Gratitude
'Ib stop Negative 'Ihoughts
Experiment
104
104
104
:2 Powerful ways for mantras
Life is •••
On self-Blessing
153
162
1'64
Everyone is· Master of ••• 106 Humility 166
I Life is Like cl M:wie
Take New Values, leave 13- Legend
106
106
Life is a Precious Gift
Count your Merits
1'66
16'6
A Liberated Hl9 Kundalini -Yoga is ••• 183
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·Transitions To A I
Heart-Centered World I
FRa1 PISCES 'IQ AOOARIUS and victory will be a win/win solution
that benefits all concerned. we will
We are living in a supercharged also see ourselves as responsible,
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era, a time of uplift:ment for all both individually and collectively for
humanity, a time of joining heaven and present circumstances, looking inward
earth, a time of experiencing the to pre-birth decisims for many causes,
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higher self living in the hUl'll<in and no looger blame catastrophy Or ill-
b:x:Iy. '!he vibrational :frequency of the nesson parents, genes, government,
planet is accelerating to the frequencY society or God. . Not ally will we find
of the Heart Center. 'Ibis means that iJtm::lrtality by remembering our Imnortal
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we are playing a "Ihole new game with Selves, we will recognize ourselves as
a new set of rules. co-creators with God (Qlg, SOhung!),
As we hopefully cross the thresh- and naster our telepathic projections,
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hold of the New h3e, leaving behind us subccnscious feelings and habitual
the dregs of the Piscean Age, we have thought patterns to JIaterialize the
a choice: nake the giant leap of faith c:onditims we desire, making our liveS
to synchronize with the new vibrations "living nasterpieees" and having heaven
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and realize our best hopes and dreams right here 00 earth.
or of clinging to the
of the past: mind sets like "I, me
Along with mmy brilliant New Age
and phi:losophies ocmes the widespread dif-
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my", winners and loosers (and the "nice fusion of traditional Eastern wisdan,
guys c'bn't win ball games" philosophy), including the ancient, esoteric and
along with ideas of superiority, infer- p:::rwerful science of Kundalini ¥oga,
iority, umworthiness etc. c:aning at just the right m::ment to help
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'!he new rules are win/win, going us naster the mental discipline nec-
with the flow, integrity, - sharirig essary to change old habits in the
and caring, and the laws of attraction subc:onscious mind and anplify pe:i:cep-
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and manifestation. we 'are challenged tion of and sensitivity to the 5!Jbtle
by this transition to accept arid play energies produCed by thought, so that
by the new rules in this better gaue. we can exercise a positive influence
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'!he way to Sll........eea is to drop the eve: our lives collectively, on,the
IlIe!1t:al
PaSt, take the leap of faith.and play
the game as we always wanted to but CDllective human disgraces like hunger,
didn't for fear of beiIi9 trampled hane1essness, warfare,
bodies.
rape and
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under. ' " pollutioo of the environment will end"
. A new kind of religion or
uality is surfacing.
the suffering of ooe fS
In the Past,l.Ilq of all, and.one ,soul s JOY contri-
s-.lffe:- I
religious teachers and prophets sha:i:ed butes to collective JOY.
their experience of God with the rest
of us. In the New A/:3e,we can exper-
TUNING UP & 'lUNING mIO'mE zmq. AGE
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ience God directly, without any inter- 'Io hariir.:lnize with the new vibrat-
rredi.aries, so that all' humanity can ions and ItaXimize
now achieve self-mastery through the healthy I:xldy and a Strong nervous sys'-
connection with his/her own soul.
we. need a

tern, balanced and open chakras, and a

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In the Aquarian A/:3e, we will enjoy sb:alg, birhgt electranagnetic field.
brotherhood anong all men and Yoga produces all this. I
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I 11

I THE I.CMER TRIANGLE If it is blocked, a person may "loose

heart", be selfish (due to unreleased
I 'lhe first three chakras or energy energy in the navel chakra) , ''break
eenters canprise the 19wer triangle.
'lheir strength and balance with the
his heart" in painful relationships,
unp::>pU1ar causes, or great disappoint-

I other chakras is esSential to their

proper functioning. '!be First (or Root
Olakra at the lower end of the spine,
when properly functioning, grounds
I us making us cx:mfortable and seCure
.nth earthly living. It relates to our
needs. '!be second (or sex O'lakra)
ments, or simply never enjoy the reali-
tion of his dreams and d. ires.
'Ibis is called the first ''human'' chakra
and opening this center can be a pro-
fOllIXi experience of canpassion for
others and self-lOl7e. As we surrender
the analytical head, allowing. the

I at the sex organs, relating to our

wants, when well-balanced .and function-
ing, insures creativity of all kinds.
heart to be the locus of decision
making, we attain serenity and clarity,
attract applopxiate relatioships and
It's energy can be transmutal for events, and attract opportunities
I healing and regeneration. Unbalanced
or weak 1st and 2nd chakras can lead
and abundance.
'!be change in planetary vibration
to greed, possessiveness, jealousy, is synbolized by the Heart center

I .attachment, or instability, insecurity,

.inconsistency, and lack of interest.
A well-developed, strong, balanced
or Anahata Olakra, to which we will
be raising our no:rmal consciousness,
through the sets and IIEditations set

I '1bird (or Navel) 01akra is associated

physically, with health, vitality, well
being, good O1gestion;. and energy•.
forth in this nanual.

'.mE UPPER aw<RAS

Mentally it bestows a clear, action-
I oriented mind, strong character, optim-
ism and the power of sustaininq efforts
and the effects of IIEditation. If the
'!he ''Upper Triangle" consisting
of the Fifth ('Ihroat) Olakra, associat-
ed witn the 'D'iyrol.d GIarid, the Sixth

I ''Nabhi'' Olakra is weak or out of bal-

ance, there is lack of endurance,
ineffectualness, laziness, incanplete
efforts and dependency or a h:>t temper,
I insensitivity to others and selfishness.
D;veloping the higher centers
without the base is like pouring water
(Brow) Point, and the seventh (crown)
.01akra are all associated with su:per-
human qualities ("Siddhis"). Please
see Appendix for IlDre info:rmation.
A book that canpares different yogic
Scriptures en the 01akras and the
body's. subtle systems with Oriental

I into a sceive. Without the lower

chakras in balance we cannot material-
ize our desires, or sustain what we
medicine is '1heories· of the 01akras,
by M:ltaroya, ().lest, N.Y.

have attained in IIEditation. '!be Nal:lhi.

I Kriyas in this book work en the entire
lower triangle. .
Physical health, mental and em:>t-

I '.mE CENl'ER

. '!be Fourth ,or Heart) Olakra

is the seat of love and crmpassion (for
I self and others). An operled and bal-
anced Heart center bestows wisdcrn,
nobility, success, fulfillment of
I desires and a strong im:mme system (it
is associated with the 'Jh}'JIIUS Gland..)
ional balance are revealed by the
the strength, colors and intensity
of the electranagnetic field or aura
surrounding the body. A healthy aura
is bright and extends to 9 feet in
all directialS. It's brilliance oot
only reflecl:s! the condition of the
being, it also protects. him or her
£ran hostile influences, allCMing him

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or her to relate !tOre e=fectively ious pain. '!he projection of the
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to events and situations, disassociate magnetic field 'Hill arrange the rays
fran negative ooes or project positive, of a person I s existence so that his
healing energy to iJriprove them. '!here psycho-e1ectro-magnetic circle can I
are many techniques in this book to organize all the surrounding magnetic
amplify your electro-magnetic field.
. .
fields in tune (with his own) •
other words,
In
the environrreIit will
'!he follC7Wi.ng is a quote fron operate in. tune with. his pw:pose!
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Yogi Bhajan on the Aura, borJ:'Cl'Wed "In spiritual language: When the
fran sadhana Q.1idelines:·· Divine SOOrce prevails and
out the light of G:xl through man, all
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.1 According to the yogis, the symbol darkness will go away. Wherever he
of man.is the arc of life that we call. shall go, 'there shall be light, beauty,
an aura. It is a brilliant white.* bount:y and
Human existence depends 00 that arc. Y.B.
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M::>st people can't see or understand
it, but· if you can see it, you can
recognize the em::ltions· or diseases
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or the .abilities of. the. person.'Kundalini 'Yoga strengthens the
"Every other 'magnetic field has nervous system facilitating the trans-
to cross the magnetic field of your .iticn fran an arotional existence
arc line. '!he strength of the magnetic to a sensitive awareness of higher
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field of your arc determines how the vibratiorial frequency and consciousness
other magnetic fields can or cannot strengtheniilg the nervouS system drama-
enter and. affect you. N::lw, the ques- tically reduces stress and. produces
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tion arises, if there is a positive physical, arotional and mmtal strength
opportunity or vilJ.ration (approaching), and endurance.
will your arc of light deflect it
·so that it wen't enter? No! '!hat pos-
.
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itive energy will uerge With Yours
and relate to the earth. But if it Powerful breathing is fundamental
is negative, it will .be cancelled to kundalini yoga and meditation.
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out at your arc line. Any person we learn to add dynainic p:::rwer and
whose mental vibratioo results in acceleration to the effects of the
a SUOilg arc will protect all the exercises and meditations through
fragile areas of his life autanatically. pranayama ..mich oxygenates the entire
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"When the magnetic field is suong,body, clearing the mind, strengthen-
you relate to em::ltions differently. ing the nervous system, baJ.anci:ng
You can choose to relate to saneone the two hemispheres of the brain,
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or disconnect fran their influence. cleaning the aura, detox:ifyi.ngand
When your radiance is SUC419 and you vitaliZing the J:xxly, iJIproving digest-
direct it to scmec:oe, they will want ion, and :releasing fears, insecurity
to talk to yoU and be around you, irritability, depression and blocks.
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in spite of great differences or prev-
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*'Ihose Wo see colors in auras are seeing than through their own Iilysical,
nental and em::>tiooal states. Similarly, the colors of the chakras have been
variously charact:er;zed fran the traditiOnal yogic red, vermilli'Oll, dark
grey ( or the color of storm clouds), light grey (or the color of vaPor),
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SIlOkey purple and ..mite, to Shirley Maclaine's convenient, attractive "c:olor
1'>5 these subtle bexiies are perceived c:Illy by subtle
S1ght, there are always differences in per,ception.
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I· 13

I THE HARM2NIC. cnwERGENCE those who o:xnplete themselves inside.

God.
"You are created in Q:ld to deliver
If you don't deliver Gc:xl, then
'!he following is a s1.lIllllarY of yogi you will not deliver yourself! we be-

I Bhajan's lDs Angeles talk of August 14,

1987, on the Hanronic Convergence.
cc:me God and we produce Q:ld. Anything
right or wrong we do, we do it as God!
"In the stanach there will be a

I ''We are involuntarily entering an

ere of voluntary enlightenment.
OOn't pay rroney to anybody for enligh-
(So
light. '!he Heart Csnter will light up.
All people will be kind, CCiI1paSsionate
and enlightened. People will becane
enment.) Feel very relaxed for every- intuitive. You are all going to learn
I thing will change. we will achieve the
desired attunemant of uan.
fron the navel point, because the navel
point will becane the 'Ihird Eye!
"'lbere will be a tremendous surge "Men and wcmen will merge, not just

I and a tremendous 'l.U"ge to merge' with

higher consciousness. It will not be
going up to heaven - we will experience
fall in love, have sex and l;iveto-
gether. Whatever ale knows; the other
will know. '!here should be any·
heaven now, here! I am heaven! I am camn.mi.cation, no convincing. '!he fe-
I Gc:xl. I am the universe!
Cosnosl. I am tl)e "I am" !
Iam the male will find her real love within
herself. 'lhere will be a strong l.U"ge
"But rot with pride, ego or anger. to "IDerge and every other desire .will
I '!he relationship between uan or loOllaI1
and Gc:xl will be a nerged relaq.onship.
Nobody shall seek Gc:xl ootside.
fade away. People will go for reality
inStead of ranance.
"'!he carmandment of this era is,
'''!be Piscean era is a subconscious
I one and the Aquarian Aqe is the cons-
cious and unconscious w:>rlds merged to-
'sin shall punish itself.' And guilt
shall make itself good. Man will be
free of the bondage of consciousness
'lhose \>Iho will merge within
I'
gether. that makes lalxlr and workshops. Each
themselves, with their inner conscious- shall find himself enlightened enough
ness (Gc:xl) will survive. to seek energy and creativity or dead
''We will understand that within me enough to suffer the karma.
is a ccmplete understanding of me. And
I what we say and what we live will be
Infinity. It is the period of SAT mM.
'''!be era of "I" is finishing. It
is an era of ''Us''! People who progress
now will be acting in the spirit of us.
'In the beginning there was the Word, 'we did this -let us get. together'.
I and the Word was God.' sat Nam: Truth
is our Identity.
'''1be Platinum Aqe is clear, p.lre,
It is an era of me; KAR.
one w:>rld created by God, having its
own beauty, and those who live in
It is

I white and precious. It . is an era of

acknc:Mledgement rather than knowledge.
is an era, not of getting redeemed,
the 'I, ·I, I' will not fit in.

not of seeking halor, but of purity
I. within and purity without.
'''1be stars and their energies are
changing. People \>Iho feel that God is
t outside and pleasure is outside will
fall into the pit of pain. People who
feel that God is inside shall prosper.
'''lbe:re is to be han.ony, peace and
I tranquility for those \>Iho go inside
into their shining purity. Ingoing
does not mean that you leave the univ-
Lord.
''we used to pray 'I seek 'Ihou, Ch
I am meek before ':thee. I ask
you to bless me. .Please Q:ld, help me.
You blessed me with a beautiful day.
Bless me with a beautiful night. I
''Now we will pray like this: ''!hank.
you God for being with me and dwelling
in me and blessing in me. Together,
Lord, we w:>rked out our day. Let us go
to sleep together, within ourselves.'
'''!be clouds are gone! Find yourself
within. Rejoice that you are crossing
an of work and sweat to reach God

I erse and b"CCiue isolated, antisocial or and entering an era of Q:ld within you.
rude, or pretend to .go inward. Power, HeM you keep up shall deteJ:mine your
energy and life (not maya) belong to liberty and grace."
I
I
14
I
COMPAR T SON OF THE
I
PTSCEAN [;,

'!he Aquarian Age is an astrological designation referring to the proces-

sion of the equinoxes frc:m the ZOdiacal sign of Pisces into Aquarius (in
I
reverse order frc:m the sun •s apparant progrE;!SS through the zodiac). For
about 2,000 years we have been in the eaotional, psychic, spiritual, idealis-
tic, soul-developing sign of Pisces dcmi.nated by ideals of self-sacrifice,
I
canpassion, glamour, and dualism. '!he Piseean age gave birth to many of the
great religions and philosphies, masterpieces art, music and archi...,
tecture and a profound love of nature, but it also produced war after devas- I
tating war, the 600 year long inquisition, extremes of cruelty, debased sens-
uality and self glorification, hordes of underpriviledged, unfed, uneduCated
masses, • dehumanizing industrialization and inordinate materialism. In the
West; this has been the Olristian era, personified by a man who died a niartyrs
I
death on the cross, whose followers are asked to take up his cross and cleanse
souls with sUffering by clergymen who rarely ask as much of themselVes.
Aquarius is a sign of intelligence, altruism, invention, friendhip, I
group consciousness, universality and brotherhood. In the New Age,
will nurtUre individual dignity and self-worth, recognition of and identifi-
cation with our Divine Origins, ccmpassion for our brethren and recognition
of the Divine in everyone" and everything. We will have problens and chcil-
I
lenges but they will differ frc:m·the old one.
'!he transition frc:m the Piscean to the Aquarian Age involves nothing
less than a o:mplete shift in consciousness and views. '!he sr.ift is not I
so much fran' individual to group OJrisciousness, as it is subservience
to group consciousness to independent OJntributions to it, for the Age of
Aquarius is characterized by independence and invention as much as it is
by OJllective welfare. .
I
PISCES ACUARIUS I
Until recently we have judged our- We will now recognize ourselves as
selves to be G::d I S flawed children,
born in sin with an unsavory, un-
acceptable hidden inner nature. We
CO-Q:eators with G::d and acknowledge
our choice of birth, circUmstances
and destiJiy. We will understand and
I
have sought salvation through a live by free Will and daninion.
savior and
and churches
G:xI in templeS
ordP-ined .proph-
We will perceive G::d in everything
and everybody and know that we, too,
I
ets and clergymen. Ne have lived in areG::d, and therefore worthy of
dual:i.ty, recognizing separation be-
tween self and G::d, self and others
and self and Self.
reSpeCt and love, and we can 'have
heaven on earth. I
Faith, hcpe & charity.
IDEALS & CXXJNl'ER-IDEALS

KnoW, choose, do.

I
Create your own reality -
G::d helps those who help themselves-
Everyone loves a winner!
guys don I t win ball gaines.
'!he attit-..lde \.If gratitude
You can be anyone and do anything - I
We are all <:ne -
Go with the flow.

Sharing, canpassion/
I
Showing, inspiration
I
I
I
15
I
I to God, country, ideals,or service to all through realizati:m of
to the less fortunate/ God Within. Impersonal love of all

I achievanent
through perSonal life. Respect for others/self respect

Each-rnan-for-himself capitalism/
I charity
Nationalism, chauvinism, patriotism,
team .spirit, cc:mpetitien/
Humanitarian CXJlIlllJIli.sr/
Independence, individualiSi!!
Internationalism, planetary. cbns-
ciouSness, cooperatien .

I Monastic renunciation of society

. LIFE

I Ranance, glanDur, escapism, Pursuit

of pleasure/ )
Reality, labor, industrialism, pursuit
Having heaven en earth
Manifesting personal & group ideals
Sharing, caring, developing re-
I of security
Hems, stars, rulers,
followers, fans, subjects,
royalty/
CClImXlerS
sources and abilities.
Conscious, creative, heart-following
courteous, gracm:ul, Q::d mindful,

I Extreme wealth/
Abject p:werty.
RELATIrnSHIPS
I Ranantic and passionate, conditional,
dutiful, responsible, winning/loosing,
Heart--centered, responsive to need
and change, open, permissive, coop-
cx:mpetitive, contentious, cinding, erative, and unconditional.
I sympathetic, parasitic, partnerships
Working it out
IDyalty to family/
Collective awareness, group cons-
ciousness, brotherhood/
Loyalty to ''Numero Uno" Independence, individualism, freedtm
I
AR1'S & SCIENCES

I KnoWledge of Spiritual raw as source

Reasoning, experimenting, disSection/
with intuition, flashes of genius of physical law with ''knowing'', invol-
z.Dney li)aking inventions vement, observation
I· Art for the glory of God, patron Simplification of technology through
or the artist
Healing through doctors and drugs
inventive genius.
self-healing and regeneration

I raw, order, self-defence and IIOral-

ity enforced by courts, p:>lice:m=nt,
Integrity, produced
consciousness.
by deVeloped

atmies, and religion/crime, chaos,

I and aIIOrality produced by poverty,

need and greed.

I Symbiosis: Different kinds of

organisms living together to their
In \oIhich the ccrnbined effects
are greater than the sum of the parts ••
groups greater than the sum of the
I
mutual advantage.
individuals I contribution.

I
16 I
OF
Open & B I oclsed Chak:.r:-as
I
First (Root) Chakra I
Q:mnection, bonding,
creativity and action occurs

Trust in the universe

The fee1in<] of isolation
I
I
We are not alone
second (sex) Chakra
I
Merging (with God and others) separateness
fusion.

Olarismatic
Just me, alone

E>;otism
I
Passion to connect with
and understand others .
rack of trust I
Non-judgemental

Discovery al'ld trust of

I
each other.

Contribution to society
'lhi....-d (Navel) Chakra
I
''What's in it for me?"
''What's in it fc:>r
Me first
I
Respect

Maximum gain, minimum pain

CUest for power
Winning-loosing
I
Win-win
Integrity
rack 'of

OITerdoing it - taking on too much

I
o::mpetence at your passion
Fourth (Heart) Chakra
I
camlitment to grand plan

Play out your destiny

Alienation
Dlty,obligation
I
, .

Doin<] what you love, loving

what you are good at. .
Control I
'!be al:ove surrmary is taken frcm lectures of Or. Narayan Singh Rhalsa about·
the deve+opnent of the individual in this transition to the Aquarian Age
and describes the negative and poSitive poles ofhechakras. Developnent
I
and balancifl9 of the chakras results in a balanced, integrated and harmon-
ious personality who. relates positively with others and him/herself. I
I
I 17

I T h e .n..stro]. o g i c a J. Ages

I We live in the dawn of a new
age, the Age of Aquarius, long antic-
I ipated by prophets and astrologers
because it is to be an age of peace,
humanity and. brotherhood.
fran the sky and mountain tops
to slay or marry indigenous, ancient
gOOdesses and patriarchy supplanted
matriarchy. SOCial and econcmic
classes were formed fran the con-

I '!be Piscean Age fran which

we are emerging began about 2000
Years ago, and gave birth to many
quered and the conquerors. Cities,
defended by fortress walls and
armed guards· arose, and law· and
of the y;orld's great religions. It ordP..r was established•.
I was an' intensely spiritual age,
an idealistic age blt also one of
Previous to that was the Goddess
y;orsmpping Age of Taurus and the
extreme selfishness, cruelty and beginnings of civilization. Writing
I sensuality. '!he idealism of the
age was often backed up and enforced
by violence, as in the 600 year long
was invented to keep temple grain
records, food was cultivated and
animals danesticated so that people
inquisition, the Holy Wars and the
I Nazi lTO\Tement.
T'ne old age couched· extreme
were freed fron ·hunting and gathering
to pursue arts of pottery, weaving,
dance, music, painting, metalwork
contrast, spawning. heres, saints mathematics and astronc:my. It is
I and martyrs along with nass murderers
and diabolical villeins. It was an
age of glamour and illusion. M:lVie
apparent, fran excavations
catal Huyokin Turkey that there were
like

cooperative socities without rulers

stars, rock stars, stars of the
I pulpit and ashram have becc.tne nore
popular and attracted nore fans
class distinctions, econcmic differ:
ences, war or violence. (No walls
surrounded the city, no weapons
than God, him/herself. M':>st of all,

I thE1 Piscean Age was characterized

by the ideal of self-sacrifice which
produced victems and victors, the
I majority taking the former role
while aspiring to the latter.
Before the Piscean Age was
I the Arian Age of conquest which
produced the great empires of anti-
quity.- History ( ''his story") was
invented to record the deeds of
I conquerors, chronicling battles
y;on, cities pillaged and plundered,
slaves captured, tribute paid and
I danestic aCcanPlishments like temple
and palace p.ulding. Religion
moved . indoors fran the grottos,
or evidence of violent death were
found in graves and dwellings wex:e
all of about the same size and wealth
paternity was probably unknown
.as there is no word in the most
ancient languages for "father" so
the miracle of birth· was
to the divine, creative and powerfUl
female. '!hese people, according
to the ·ancie.'1t religions, must have
been intuitive, sensitive and tele-
pathic,. because they walked and
talked with Gods and Goddesses and
a'1imal.and nature spirits were honor-
ed. Yoga
in that age.
undoubtedly
.
Before the Taurean Age was
developed

cav and grovews where Mother

I Goddesses had been honored, to
be formally practiced in tekrnples
under the authority of priests.
I War and thunder gods descended
the Age of Gemini, when man learned
to uses his brain and his hands
to fashion tools and hunting weapons.
We can only conjecture into the
nore remote past.

I
I
18
TNTRODUCTION TO
as taught by Yogi Elhajan, Master of Hatha, Tantric & Kundalini Yoga
Kundalini yoga is the science, art
and technology that enables one to ac-
cess and utilize his own creative en-
ergy for purposes in addition to repro-
duction. 'Ibis p::7Wer ("s hakti") is
thought to lie Cbrmant in the lower
end of the spine and is often pictured
as a coiled, sleeping sP-rpent (''kundal-
ini", rreaning "coiled") until it is
awakened, spontaneously or by ycigic
techniques and arises to unite with
Universal energy (!'prana"), empowering
an individual with consciousness expan-
ded beyond ordinary awareness and
perception, and p::7WerS ("siddhis")
beyond ordinary abilities. (see ''Bene-
fits of Kundalini Yoga".)
Kundalini Yoga, as practiced
by Yogij i I s students, consists of
exercises or postures (Asanas) with
special breat:hin9 (Pranayama) , hand
and finger gestures (Mudras), body
locks (Bhandas), .. chanting (Maritras)
and meditation (see Q:rnponentS' of
Kundalini Yoga - Appendix), together or
in sequence to create exact, specific
-effects. 'Ibis science haS been studied
in the monasteries of India and Tibet
for thousands of Years,' and if we
practice it exactly as taught by the
master, we will achieve the
precise effects predicted. A kriya
is an exercise or group of them, with
one or II'Ore of the other c:anponentS,
whose. total iinpact is grf:!<iter than
the sum of the parts. '!he sets taught
by Yogi Elhajan are kriyas, rather
than simply calesthenic series
Kundalini yoga is the II'OSt power-
ful and inclusive of all
are many other schoolS of yoga: Hatha
'!here
yoqa, the beSt known school' in the
in the West, is mai.n1y, but" not
ively physical. Raja Yoga claims
to be the highest Yoga (Raja means
"royal") hIt anits the physical.
Mantra, Japa and Nad Yoga concentrate
on sound and meaning, Swara Yoga on
breathing, Ehakti Yoga on devotional
prayer and meditation, KaI:ma Yoga'
I
I
KUNDALTNT YOGA
I
on and service, and Tantric Yoga
attains enlightenment through
union and balance of male and female
the
I
energy, either in sexual intercourse
(Red Tantra or the Left Hand Path),
or in non-sexual union (White Tantra
or the right hand path, as taught
I
by Yogi Bhajan). ..
All yoi;a aims at the same goal -
union with the Universal, Divine Source
I
or God. It has been said that the
practice of Hatha Yoga leads to libera-
tion in 16 years, hIt that time can be
greatly reduced according to the dedi-
I
cation of the practitioner, by prac-
ticing Kundalini yoqa, a c:c:mbination
of raja and hatha yoga, according to
.1
Yogi Bhajan.)
Kundalini Yoga is addictive 1
Once the results are experienced.
we want II'Ore! 'lOgi Ehajan has taught
I
thousands of sets and meditations,
(an embarassment of wealth, rea],ly, for
students with access to class notes),
I
an' abundance covering every phase
of human and sUper-human experience,
(and attesting to the tireless dedica- I
tion .of Yogi Ehajan. 'Ibis material
can only be given by a master like
Yogi Bhajan. Luckily the notes have
been preserved, fran his earliest
I
classes here in 1969, through the
later, video-taped material. we are
honored to be able to transcribe and
I
prepare i t ' for the general public
for the very first time.
Many of the kriyas are venerable
and ancient, having been passed down
·1
by of II'OUth fran guru to initiated
chela (protege-student), and are there-
fore sacred and secret. yo9iji has
I
at last made them aVailable to the
public, saying. that knowledge belongs
to everyone! I
Prci.cticinq Kundalini Yocra at Hone
Once you try it, you probably won't be
I
satisfied with just a weekly class
and will begin to practice at J1,:me.
I
I
I 19

I Optimum results are obtained by prac-
tieing "sadhana", early IlOming (4:00
I ish) hour exercise and meditation.
Most beginners not o:mni. t to
practicing in the. "ambrosial hours"
After you establish regular at-
hare practice, try to attend regular or
occasional classes, too, for the group
energy and th?lt passed fron teacher
to students, as well as to keep the

I until they discover its benefits.

A new student may simply wish to add
a Sunday session to his weekly class,
and tenpo of the discipline. (To
locate lcx::al Kundalini Yoga classes, as
taught by the' master, look up "3HO"
and build practice slowly fran there. (Healthy, Happy & Holy Organization) in
I others may do it only when they have
the chance, and of course, sane will
the nearest large town aIJd call them
for information.
do it every IlOrning! After each exercise, it is import-
I It is generally best to choose
and do the same set daily l,lIltil it
is mastered (when the poses can be
ant to pause a m:ment. to observe its
effects and the altered flow of energy.
Each exercise generates its own spec-
held for the specified times), but ific effects, unlike calesthenics,
I it isn't necessary to do a set for
40 days (as it is reo::mnended for
so relax and take a breath or two
before going on to the next one. An
meditations) • sane sets, however, important adjunct of Kundalini 1{oga
I do specify 40 days in a reM, and if·
you are working on a particular talent
or problem, you may wish to do a set
practice is !::x:ldy awareness.
becc:me sensitive to your own body,
If you

aligning the spine, and making neces-

daily. Tne recorrmended procedure is
I as foliows:
sary adjustment, knowing when to stop
or press on, feeling the urge to IlOve
a certain way, 'you will multiply the
1) Wake Up series (in bed). benefits and prevent possible injuries •
.1 2) O::>ld shower
3) Tune in with the hli '-,
• 4) Warm ups (s;ee page 23, 28 ).
Mantra
Onit
(A teacher cannot see everything to
correct your errors, so you must reiy
on your own sensitivity. For example,

I . those that appear in proposed set.

5) Perform chosen set
6) Relax a ,few m::men.ts·
i f 'the spine is misaligned and you
perform PloW Pose, you will not achieve
the benefits and you might aggravate
7) Meditate the problem, but if you IlOve it as
I 8) Grounding exercises (see page 24. ). awareness indicates, you can also
If you wish to meditate later, adjust it). Close your eyes and visu-
but haven't time for a set, waIIlI up alize the spine, and see if you can

I the spine first with spinal flexes, make adjustmentS to align it, especial-
and try one or IlOre of the "Meditation ly before meditation. (See
Facilitators" • A session can be as and Renew for sets to adjust the spine
Reiax

long as 3 hours and as brief as 15 and neck.)

I Always practice at least 2 hours
after eating in a clean, quiet place,
i with the hair pinned on top of the
head (in a "rishi knot"), or at least
confined and feet bare for maximum
All of us carry physical tension
in various places, like shoulders,
groin or neck. EKercise or mas;;age
can often alleviate that problem.
But '1f the intestines arte in knots,
energy cannot pass from the lower

I effectiveness. Like the yoga classes

you maybe attending, at-hane yoga
practice shoUld be approached with
reverence, dedication, resolve ant'!
I gratitude. (So, take the phone off
the hook and really slow down .for
this precious time with yourself. )
chakras up the spine, and it is dif-
ficult to perform or appreciate Root
rock (Mulbhand) • We can relax the
intestines by simply comnanding them
to relax, in a kind and gentle manner
with the eyes closed and the breathing
slowed down.

I
I
20 ..
Mariy of us find it alnost illlpos-
sible to relax the heart, which can
be constricted by' negativity, self-
hate and fear (see Transitions to
a Heart-centered World) and this muscle
can also' be relaxed by a simple, kind
cannand, aowing energy to flow to
the higher centers. If you exper-
ience these problems, take a m:xnent
or two for internal relaxation before
yoga practice, and learn to "tune in"
to your body more often.
If you simply cannot perform
an exercise as given, after doing
your best, it is helpful to visualize
yours2lf doing it, which benefits
the I::ody almost as much as the act
itself, and also facilitates actually
dodi.ng the exercise. Concentration
on a mantra or the breath can make
holding a pose easier. Flexibility
can be attained slowly, by holding
the ends of a towel looped over the
feet in forward bends. D::>n I t force
anything.' Everyone was a beginner
once, and with consistent - practice
improvement will be much faster than
imagined.
MoSt beginning students
it easier to pull Mulbhand during
inhale, but with practice it can be
find
done with the breath held out or in.
sane of us find that attention (on
the c:::rown Olakra, for' example) or
projection, or raised energy can be
held only on the inhale.
ject it put) and
But with
practice, you can pull it up (or pro-
it there, and
infaCt, therein lies the magic of
Kundalini Yogal l-bst of us have dif-
iculty gazing at the nose while pro..
jecting out of the Brow Point. Prac-
tice obtains all these abilities and
more.
Raising Kuridalini
central to the practice of Kundalini
Yoga is the raising of
'Ibis can be done, quite
practicing the kundalini
sJJl1Ply by
s.ets! in
.:;pite of the legendary diffJ.culty
I
I
in doing it. '!he trick is in keeping
it up. In the Fast there is S<? much
tradition about the phencmenon that
I
we wonder why neither Jesus Olrist,
Gautama Buddha nor Mohamned ever men-
tioned it. It has been postulated
(by Bhagwan Rhajneesh - see Meditation
I
the Art of Ecstasy) that when the
central channel is clear, the ascent
of Kundalini energy is i.nq:lerceptible,
I
and it is only in piercing through
blocked chakras (subtle energy centers)
along the spine - see Appendix) that
I
it is felt.
A few people have' spontaneous Kundal-
ini arousals that scmetimes .result
in trauma, and even psycho/physical
I
injury and or mental disturbance,
(which explains why Kundalini Yoga
is considered a dangerous practice
-I
by sane uninformed individuals). Such
traumatic, spontaneous Kundalini arous-
als occur among the practitioners I
of 'I'M and other disciplines that try
to raise pSychic without pre-
paring the physical body. which results
in high voltage blow out. '!his never
I
happens to those who prac.tice Kundalini
Yoga as taught by Yogi Bhajan, because
the I::ody and nervous syste'Wll\ are pre':' I
pared for this potent energy. '!his
regular practice not only raises Kunda-
lini energy safely, it keeps it up
for life on a higher plane (see "Bene-
I
fits of Kundalini Yoga").
We have been told by female yogis
that raising Kundalini is very muCh
I
like experiencing orgasm.
unfortunately, have no such reference.)
Apparently it is unique for each person
I
(like an orgaSm or an trip).
Some experience it as heat along the
spine, and others "see it as brilliant I
light. 'It is described as spiralling
up the .spine by sc:ma, and as shooting
straight up the spine by others.
Whatever the individual perception,
-I
it is definitely a pleasant, delightful
and euPhoric sensation, often attended
by extraordinary .phenemona, and leading I
to raised consciousness •
I
I
I 21

I . The following, are exerpts fran

lectures and conversations by Yogi
Bhajan in 1969, borrOWed fron Kundalini
I Meditation Manual.
"I have recognized, by the bless-
Wher7 'prana is st;ored. Yogis create
pramc energy reservoirs in that cavity
and live on the reserve. ALL IT IS
IS CREATING PRANA (THROOGH DEEP BREATH-
ING IN THE CAvrJ:'i AND MIXING IT WITH
APANA ('!HROOGH MUIA!3ijANDA), AND TAKING

I ing of my Master, that it is possible

to be Healthy, to be Happy and to
IT I:a'IN, PU'I'I';ING PRESSURE rn KUNDALINI,
CAUSING IT '1'0 RISE. THAT'S IT! After
one inhales prana deep down to the
be Holy while living in this society.
I But you must have energy so that your
dead computer may, live and pass on·
the signal to you, and compute all
navel point, and pulls aoana up to
the navel point (with ROot Lock) prana
and apana mix at the navel (Nabhi)
that you want to do in this society. c:h.akra at the 4th vertibra. Heat is
I Wc call this energy, in the olden
science, Kundalini (which has been
felt during Kundalini awakening. That
heat is the filament of the SUshumana
blocked in the Muladhara, the lowest being lit by the joining of prana and

I of' all chakras or lotuses).

these are all imaginary things, there
is a way of setting our computers
'!hough
I to be in direct contact with Him,
the biggest o:mputer, and all things
must then \oIOrk autanatically.
Cannot \oIOrk until the Kundalini (the
apana. Energy leaves the navel and
to the rectum and then' it rises.
'!here are six ITOre chakras through
which Kundalini must rise and i t will
That
happen all at once. Once you have
raised it, thehardest job is to keep it
up & keep the channels clean and clear.

I spiritual nerve) breaks through the

blockage and travels up to the stage
Fran the rectum to the vocal
cord is known as the Si!ver Cord.
FRan. the neck to the top of the head
of SUperconsciousness in .consciousness.

I t'lhen the scui is (thus) awakened,

this vehicle of. yours will be chauffer-
ed by the soul instead of the
ego and you will have found God in you.
I You must generate the pressure'
of Prana (spiritual, life-force energy)
and mix it with Apana (eliminating
ve
is the passage.Fran :the 3rd Eye
(between the brows) to the Pineal
Gland (Crown Olakra) is the Golden Cord
To make energy rise through these cords
and passages, you apply hydraulic locks
just as you do to bring oil out of the
ground. Mulabhanda (Root Lock) brings

I energy) , and when the b;o join, you

get heat 'in the Pranic center (at
the 8th vertibra). With this heat,
Apana up to the navel at the 4th verti-
bra, the central seat of Kundalini.
Uddiyana Bhanda (Diaphragm Lock) takes
you put pressure (or a charge) on i t up to the neck and Jalandhara Bhanda
I the Soul Nerve, or
is coiled in
which
circles on Muladhara,
(Neck IDck) takes i t up
the way. The Pineal Gland (seat of the
rest of

and this will awaken i t so that it Soul) does not \oIOrk when the 10th Gate

I may pierce through the chakras and

pass through Jalandhara Bhanda (Neck
IJ::x::k), the final blockage in the spine
(Crown 01akra) is sealed. But the Pin-
eal Gland will secrete when Kundalini
Heat canes and your Pituitary will act
as radar, keeping the mind fron nega-
I before the ena:gy reaches the head.
Prana is the life force of the
aton, and Apana is the eliminating
tivity. Kundalini is known as the SOul
Nerve. Your Soul is to be awakened!
force. When these two forces, positive Is it diffjlCult? '!here I s ,no
I and, negative, are joined the pressure
brings Kundalini up the central nerve
channel, Sushumana, and when i t reaches
secret. In 20-30 days of honest prac-
tice you can do it.
CAUTICN: You are. playing with

I the higher chakras, man can look into

his future, his psychic p:::rwer is' activ-
ated, he knows the totality of his sur-
roundings, and he, is a blessed being.
I Under the 8th there
is a cavity called the "Pranic center"
energy that is the life foroe of the
atart! But with proper preparation
(tuning in, warming up) and following
directions carefully, AND AIJilAYS APPLY-
ING NECK IJJCK (neck .Perfectly straight)
there is no danger."

I
22
I
TUNING IN
I
I
Eefore beginning Kundal1ni Yoga prac;.
tice, always "tune in" by chanting
thellDI MANTRA as follows:
I
Sit in meditation Posture with a
straight spine and <:enter' yourself
with long, deep breathing._ '!'hen
I
place the palms together in Prayer
Mudra at the Heart center, fingers
pointed up at 60° , base of thumbs
pressing against the sternum.
I
.
Inhale, focusing at
Point and.chant;
the 3rd EYe I
On9 n e me
c:;Ul on Infinite creative
tending.
While e:<haling and ex-
sound, vibrating it in the cranium. a sip of air and
I
resume
Guru dev name ("I call 6n Divine Wisdcm".) I
-
... ...
".

P_" I I
DrY.'••- ••••

Inhale a.'1d repeat 2 IlCre ti:res. '!'his

.chant Protects and conneCts us with
our higher s!'Uves. Properly:' done,
t:.'1e breat.'l held in or out•
I
it stimulateS the pituitary and
matically tunes us in to higher cons-
ciousness.
WAmmC'UP
. ,
Relax a Il"CQ'ent afterwards, and go deep
within to .observe the effects of each
exercise (making 'each exercise a
I
.' .
'!'heeffects of the sets and medita-
tions is er.hanced by thoroiJghly warm- P1lO FUmE
I
ing up the spine and stretching before
practice (see following page).

wRING E1.Ci
If :tQu are unable to do the exercise
for the' specified time, cut them
all proportionately (!e. in half) and
I
then repeat the set if lX>Ssible.
tAlring each exercise, focus at the
3rd eye (brO".l) point unless otherwise
specified, ,without blocking out other
Always follOw directions as
as possible. Neither anit nor add
an exercise, and don't skip around,
I
awareness (breath, posture, etc.) but do them in order, without
uption for lMXimum,benefits.
o:N:LODING A SE!'
I
Unless otherwise directed, inhale,
and hold the breath (still maintaining
the posture) and apply "Mu! l!harld,"
Conclude each set with adeqUate, relax-
ation follQl,'ed by "grounding exer- I
lock - see apperrlix) either cises" (see "concluCU.-ng a set").

I
I
I ;13

I WARM-UP EXERCISE SET

September 7. 1974
I .i. CAMEL RIDE: Sitting on heels,
flex the spine back and forth, inhal-
I ing as it arches forward,
as it contracts back, for 2-3 minutes.
(Also known as SPINAL FLEXES)
I 2 'lWIsr: Sitting on heels, with
hands on shoulders, fingers in front
and thumbs in back, twist spine back
I and forth for 2-3 minutes.
:3 Relax hands Clown on knees, and
inhale shoulders to ears,
I exhale relaxing them Clown again and·
re£)eat for 2-3 minutes
4 NECK ROLLS: Place chin on chest,
I and then circle the ·head right, .50
that the right ear touches the right
shoulder, then circle back, arching

I the neck, then to the left (left

ear to left shoulder) , and then
forward again. Continue making slow,
SIlOOth circles, ironing out any kinks
I as you go, and reverse directioris
for 2-3 minutes.
5 CAT-ecM: en all "4"s, with thighs

I directly under hips, aDl1S directly

under shoulders, thighs and arms
parallel to each other, arch the
back up with the exhale, lowering
I the head to the chest. en the inhale,
press the tumny towards the floor
as the neck. arches back, and continue,
I increasing speed as you go fo.r 2-
3 minutes.
6 LIFE NERVE STREI'CH:

I A. Both legs stretched· out in front,

bend at the hips and grab toes, and
exhaling pull the head down to the

I knees, allowing it to rise on the

inhale, for 1-2 minutes.
B. Place left heel in right thigh
and repeat, pulling head to right

I knee on the exhale for 1-2 minutes.·

Switch legs and repeat.
7 Spread legs wide apart, grabbing
I on to toes, and inhale, exhale
head Clown to alternate knees for
1-2 minutes. (Timas added by G.K.)

I
I
24
I
I
CONCL.UDING A SET

After a long relaxation, particularly one that follows a series of

I
exercises, you will find that doing the concluding exercises below
helps to ground you and bring you
1) On your back , begin ting
to reality:
I
your feet and hands in small
circles. Continue in one direction
for 30 seconds, then in the other
I.
direction for another 30 seconds.

2) Cat Stretch: Keeping both I

shoulders the left leg flat on
the ground, bring the right . '
ba.ck behind the hea.d !Lnd the right
knee over the left' leg till i t 7
I
touches- the floor on the fa.:r side .
of the body.
and
Switch legsa.nd arms
the exercise. I
3) Still on your bring the \
knees up to the sides, and rub
the soles of the feet and the palms I
of the together briskly,
sensation of
Continue for 1 minute. I
fIIII' . . . . . - - : - - - . . .

,, " .... ,
,
I
,'- 4)
both
Clasping knees to chest with
begin rolling on the
I
I
• spine. Roll all the way back till
Y the feet touch the ground
the and all the I
till you're sitting up. Do this 3
or 4 times
(5) Situp in
least.
pose,
I
together in mudra at the
heart center. Eyes are closes{.
Inhale completely and say a prayer
of thanks. Exhale and let tlie
I
thought go.
(6) A conclusion is to sing
I
this song: May the long time sun
shine upon you. all '.ove surround
you, and the pure lIght w1th1D you,
guide your way on. Repeat.
I
I
I
I
 , ,

I
25

I
I
I
I
I
I
I Yoga Sets
I Wa.ke up S e r :ees

I Preparati.on
Medi.tati.on
for
Warmups

I S e t s f o r t h e Navel. CenCer
& c h e Lower T r i . a n g l e

I Strengtheni.ng
The H e a r t C e n t e r

I
Strengtheni.ng the

I Imm"\..1ne System

I
I Prosperi.ty & Abunda.nce

I
I
I
I
 I
26
I
I
I
LOVE is a constant, consistent flow of
life. It is the vehicle of Prana. It is
the Diuvine in radiance. It is ever was,
I
and ever shall be.
January 1986 I
LOvE IS FOREVER: You are never, ever I
going to be forever. You are just the
other side of the coin, under time and
space. All you can do is GIVE LOVE A
CHANCE. Give life a chance.
I
February 1986
I
.LOVE is between you and you. It is an exper-
ience of oneself in oneself.
mate" is your own soul.
Your "soul I
Undated
I
HEAD & HEART: There is a conflict of head
and heart. When the head learns to bow
I
to the heart, you have started to become
human.
September 25, 1985 I
I
LOVE IS THE ULTIMATE STATE of human be-
havior, where compassion prevails and
kindness rules.
I
Undated
I
I
I
I
I
27
I
WA.KE UP SERIES
I Yogi Bhajan recarmends the following series, every IlOrning upon (or even
before) arising. '!bey can be done while still in bed.
I 1. Stretch Pose: Lying on back, arms
and legs kept straig. raise feet
I head and hands 6" off the ground and
hold with Breath of Fire fron
minutes or as long as possible. - Eyes .L
I shOuld look at big toes, and hands
point towards feet. If the waist
canes up, place hands beneath- hips
for support. If held less than a
I minute, rest and repeat pose, increas-
ing time daily. sets the navel.
2>.
I 2. Nose to Knees: Bend the knees and
clasp legs with arms, raising head
so that nqse canes between knees and
hold with Breath of Fire for 2 minutes.
I Canbi.nes Prana with Apana.

3. Spinal Rock: In same position,

I rock. back and forth on the spine fron

neck to ta i Jlxme for 1 minute. Distri-
butes pranic energy and relaxes spine.

I 4. E;o-Eradicator: si.t in Easy Pose

and raise arms to 60 0 out to the sides,
fingertips on pads of fingers, thumbs
I extended straight up and hold with
Breath of Fire for 2 minutes.
deeply inhale and VERY SI.J:MLY raise
'!hen

I aJ:IIlS tmtil thumbtips touch overhead,

flatten hands and slowly .arc them
down, S\</eePing the aura with the pa1Jns, ... -.... .... ... ,
collecting any darkness, negativity ,
,
I or sickness, and press and release
it into the earth, to clean and ener-
gize 'the aura. Feel light around
'\

I you and ne:ntate on that light.

I
f

.,• ,,
I I
\ ,"
.- •
, ,' "...
\ , '.
\ f/

I
,/ /
, " "' ,
,, ,.,
,/

,,' ",'
"
$/
I
I
 I
28 I
WARMUP &
KAUR·S COMPLETE
PREPERATION FOR MEDITATION
I
All exercises are to be done 1-2 minutes with Breath of Fire
unless otherwise specified. You may select frcxn the list, but do them
I
in the sequence given.

1. Standinq, lock hips (bending knees

I
if necessary) , feet hip width apart,
and tWist upper torso frcxn left to
right, swinging the ams for m:xnentum.
I
Adjust hips, stimulates liver, prcm:>tes
spinal flexibility, slims ...' aistline. __";-'."
. ...."...
,.-.
.:
. ::11;........
t:: •
......
.., ..
"",----,,--".=
I
2. Place heels together and swing the ':
torso frcxn side to side, using the
arnis for IIlCtllentum, allowing the lower
..
..
I
arm to swing behind the bcxiy, as the .
upper rises overhead. Be sure and
keep the body straight, (not 'piking"
at the hips.) Good for waistline,
I
liver, thighs, flexibility and elim-
ation. 1-2 minutes. I
3. Feet hip width apart, stretch arms
overhead ·and .arch backwards i iz¥lal1.n9,
and eJChaling, bend forward', harids
I
toUching the ground between and behind
the feet. For al:x3cmen, elimination,
. flexibility. I
4. Sit with soles of feet together,
beels touching Perineum, hands grasping I
feet and m::we the knees up and. down
to .touch the floor. Releases tensiori
in the groin, adjusts hips, facilitates
sitting in meditation.
I
5. Pelvic rotations. In Easy Pose,
rotate the lower torso 15 tilnes in
I
each direction. For digestion, flexi-
bility, and grounding se,YUa' energy. I
6. Sternum Rotations. Rotate' the
upper torso 'without IDOVing the hips
15 titres in each direction. For flexi-
I
bility, tension release and heart
center.
I
I
I
I
I 7. Spinal Flexes: Try to keep .the
head in place, roving it neither up

I and down nor forward and to give

the entire. spine,' including the neck,
a good
a. In Easy Pose, grasping ankles,
I inhale, arching t;he back forward at-
the waist, and exhale, contracting
it back. For 1st & 200 chakras.

I b. '!hen place hands on knees with

elbows straight and continue arching
and' contracting the spine with the
breath. F9r the upper
I c. 'Ihen, in Reek Pose, seated on
hands on knees, continue with
spinal flexes, coordinating the breath.

I .d.:==::..I !'bves energy to the navel.

8. Side to side twists, still sitting

on heels, hands on shoulders, fingers
I in front, thumbs in back, inhaling
as you twist to the left, exhalinq
to the right. fobVes energy fran navel

I to heart, slims waist.

(Alternate: Upper arms parallel
to the ground and out to the sides,
forearms up at 90 0 , hands ·in Gyan
I Mudra (thumb and :index fingers joined),
twist back and forth with the preath,
as ab::Ne.
I· 9. Shoulder Shrugs: Alternately shrug
shoulders up to ears and c'bwn to the

·1 limit. For moving energy frl;:m heart .

to throat, releasing shoulder tension,
and stimulates heart, thymus and throat
center.
I 10. Still on knees, roll the head
evenly and slowly forward, right,

I iO. back, left and forward again, ironing

out kinks as you go. . '!hen reverse
directions . and continue. For thyroid
am releasing tension in the· neck.
I (Alternate: Bend the head fran
side to side, keeping straight,
touching ears to shoulders.)

I
I
I
 I,
30
I
-

11. cat....Q:::rw: Ql hands and knees, flex

1
the spine up (like an arigry cat),
head dropping' down on the exhale,
and then down (like a tiredc:ow),
1
head up on the inhale. start slowly ""
,-- ....
.. "
and increase speed, with (XlWerlul
breathing'. "For heart center, upper-
\
,, 1
spinal flexibility· am . the I

system.

12. ROck and Roll on the sp:me fran

-A
, ,i
1
the base to the neck, knees clasped
to chest, rose bebleen knees. Circu-
lates energy in the entire spine. I
13. Massage the legs on the outsides,
baCks and behind the knees.
l-t.
1
14. Life Nerve stretch: With left
heel pulled into groin, stretch out
over outstretched right leg and hold
I
with Breath of Fire. Repeat
on the other side. Relieves tension
in the small of the back, IlOVeS energy
up tl).e spine, and prepares legs for
1
sitting.

15. Alternate leg stretches with legs

I
wide apart. Inhale up at center,
and exhale as you stretch forehead.
down to alternate knees.
pelvis.
cpms the I
i 6. Two Leg Life Nerve Stretch with
legs together, holdi.ng on to the toes
I
or ankles, knees remaining on the
floor, inhale up and .exhale down.
For spinal flexibility,
tension in the pelvis. .
releasing' 1
17 • setting the navel. (You should
feel a strong heart beat with the
I
fingertips pressed together, around
the navel after these exercises.)
a. Leg raises on back. Raise ·legs,
1
alternately or together to 90 0 as
you inhale and lorwer them as you exhale
for lorwer abdc:ininal strength and the
1
navel.
I
1
I
31
I
I b. Crunches: sitting with knees
up, arms folded, lean back back as
far as possible, keeping the spine
straight on the inhale, come upright
I on the exhale. '!hen lean back, twist-
ing to the left and the right. For
strengthening the upper . abdaninal
I muscles and the navel point.

-I c. stretch Pose: With the hands

under the buttocks to protect the
back, raise straight legs arid head
6" off the ground, and hold With Breath

I of Fire. strengtheIl? abs and navel.

18. Cobra variation: en stanach,

clasp hands in Venus Lock behind the
I back, and raise legs and upper torso.
keeping arms and legs straight, and
hold with Breath of Fire. '!hen inhale,

I exhale and pull Mulbhand, tightening

the buttocks to raise Kundalini energy
up the .spine.

I 19. Go iInned.iately into nonnal CDbra

(on stanach, hands under shoulders,
straighten arms as you arch the back,

I drop the head back and look at ceiling)

Inhale, exhale and apply_ Mulbhand
and feel the energy rise up and out
the top of the head. Relax down,
I vertebra by bertebra.

20. Bow Pose: still on stanach, -bend

I 20. knees, grasp ankles and rock back
and forth on the stanach, using the
breath to m::>Ve you. Good for tension

I in the upper spine and shoulders,

digestion and elimination.

21. Camel Pose: Kneeling, press the

I ..21.. pelvis forward and drop head back,
laying palms of hands on soles of
feet. Prevents P.M.S in removes

I stress fron ovaries' and pelvis, and

adjusts the CalciUIII/MagnesiUIII balance.

I
I
I
 I
32
NAVEL ADJUSTMENT KRIVA
I
To observe whether or not the navel pOint is centered, in its optimal location,.
as well as to obServe the intensity of energy ccming fran it, one Can test the
I
navel pulse (or abdaninal heart). First do Stretch Pose (#1 below) for 2-
3 minutes, and then make a circle of the fingertips and press
them gently but firmly down around t:1C belly button towards I
the spine. With the fingertips you will be able to feel one
point that beats strongly. If the beat is exactly in the
....." '....... center of the navel,then the navel Point is in place. If
it is displaced, do the following set. It can be done in
I
ccmbination with other Nabhi (navel) kriyas.
1. STRErOi POSE: Lying on back, feet together, point
,I
toes and raise heels 6" off the Raise .
-
6", also, and focus eyes on toes, W1thaJ:lllS reused
and not touching the body, fingertips pointing towards
the toes. Hold with Breath of Fire for 1 minute.
I
Inhale, hold and relax down. It is possible to build
the time to 10 minutes.
I
2. F£M roSE: en stanach, reach back and grasp ankles
and pull up, balancing on the navel, arching the
neck' back and hold with Breath of Fire for up to
3 minutes. Inhale, hold a few seconds, exhale and
I
apply Root IDck. Relax, gracefully, on the stanach.
3. WHEEL POSE: en back, place palms on 'the floor I
under the shoulders, fingers pointing to feet, bend
the knees and bring the heels to the buttocks. Now,
carefully arch up so that the navel is the highest
point on the body, aJ:llIS and legs are straight, and
I
arch the neck so that you can look at your thumbs.
Center yourself there and hold with Breath of Fire
for 30 seconds to 1 minute. (Mulbhand is autemati-
I
cally .J;Wled in position.) Inhale, hold a few
seconds and ccme slowly down.

4. FIsH rosE: Cross legs in Ultus ,Pose and grasp

I
the big toes. Arching the neck and back, place the
top of the head on the ground, raising the chest
up. Hold with Breath of fire for 2-3 'ininutes - inhale
I
hold and relax down. _ W
a:M1ENI'S: It is written in the ancient Shastras, "All yoga starts at the
navel point<". It is not just a point. It is a center of energy transform-
I
ation in the bc?dY. I!1 Kundalini Yoga, the mental and physical are inter-
related and co-regulating. '!he Navel Chakra is lcx::ated in the region of
the belly button,but lies back of -it, in front of the spine. '!he Navel I
Olakra is well-known as a center of physical well-being.
To sustain the effect of a meditation, integrate it into the personality,
and speed its assimilation, the navel chakra energy must be strong and fluid.
Without navel energy, you can meditate for years and not have the effect
I
you can get in 3 days with the navel energy! (For complete text and 2-person
navel point adjustments, please see Kundalini Meditation Manual, "'!he Navel
Point", by M.S.S. Gurucharan Singh Fowlis.)
I
I
I
33
I
I ABDOMINAL STRENGTH,
TONE & FITNESS

I June 25, 1981

Each exercise is to be done / 1.

I 108 times and then the whole l
set is to be repeated.
.:.Lz....,
I 1. Hands in Venus Lock on
'.

head, raise and lower

I legs, counting
down, etc. to 108 (54
"1"
itions. )
I
2. Clasp hands in Venus Lock
I under neck and bring the knees
to the chest on "<1", and stretch
them out straight on "2", with-
I out
the
allowing
ground,
them
< to touch
counting to 1 08
(54 repetitions).
<

I '.\
,.\
_::::>...=:::::.._..::=.==::::.._ _L....:,......... .,. .....
"·30 gb",_

3.. Venus Lock the hands at '._.....

I the navel, with situps, counting
"1" up, "2" down, etc. to 108.

I 4. Hands still clasped at navel,

raise legs to 90 0 , and on "1"
I stretch them back overhead
into Plow Pose, returning hips
to ground on "2", counting
to 108.
I
I Survivors will quickly
up their abdomens!
shape-

I
I
I
 I
34
I
SUN ENERGV
I,
1. a) Right hand in Gyan Mudra on right ,-
knee, left thumb blocking left nostril .J..-
(fingers pointing straight up) with
Breath of Fire for 3-5 minutes. Inhale
I
I
deeply, to end, hold the breath, exhale
relax and meditate for a clear, focussed
mind.
b) Hands in Venus rock on top of head
I
eyes focussed on 'c:rown 01akra, tongue
pressing roof of IlOUth with Breath of
Fire for 3-5 minutes. Opens 7th 01akra.
I·
c) E!cM Pose with Breath of Fire for
2-3 minutes. Sets navel, aids digestion
and releases tension in upper back and
shoulders.
I
'. =-::
d) Relax for 3-5 minutes.

2. Stretch Pose with Breath of Fire for

7 ;p- v-
I
2-5 minutes. Sets navel.

3. Ql back, bicycle feet 18" above ,.,--.,.. I

floor for 2-3 minutes: Balances energy
in the first 3
4. Ql back, raise both legs to 90° on
I
the inhale and lower them on the exhale
for 2-3 minutes, allowing' the navel to
.pull in the breath. Raises energy I
f;rcxil lowerchakraS.
5. Cobra Pose with legs together, feet
stretching towards head with Breath of
I
Fire or deep breathing for 2-
3 minutes. Opens heart center.
I
6. Gas Pose, knees drawn to cheSt clasp-
ed by arms, head on floor for 1 minute.
Redistributes energy. I
7. Spinal Rolls for 2-3 minutes.
8. Standing, raise and lower heels
7c /'
" ... --- ....
..........
'..
I
with Breath of Fire (flat to tiptoes)
Raises energy to
for 2-3 minutes.
I
I

the higher centers.

I
I
,
.\(
a::M1ENI'S: '!his set brings in solar
energy for expansiveness, enthusiasm
and a clear, aetion-oriented mind. It I
also centers· you and aids digestion
and body purification. Best practiced
in the llOrning. GK I
I
I 35

I ./:::------ ..........
............
...,
NABHI KRIVA ...,
I June 1971
A On back, inhale and lift right
:\
,,
\
\
\
leg up to 90°, exhale and lower it. \
I Repeat with left leg. Continue alter-
nate leg lifts with deep, powerful
breathing for 10 minutes. '
.';

,! :
:---A,
......... I
,

I B. Without pause, lift both legs up

t \ :':,
/ . /,4
\\ \
to 90° on inhale, and lower them on _"
t '\ ,,1
.,' "I
,l C'" ",.-
Q •I •\
ex.'1a1e, anns stretched straight up , of " ,: ,

I too, palms facing each other, for

balance and energy. 5 minutes.
,.."....,,1
1."1 -t=- ".. .
( , -?
""f !.
I \i;

i;',,' / /
C. Bend knees and clasp them to chest . ,,"
I with the arms, allowing the head to °0 '
."
r

'-, /'"- -': ,:-'"

I

relax back. Rest in this position ,,

I

for 5 minutes. c..!>.

I D. In #C position, above, inhale,
open the arms straight out to the
--/
----I"
I \
• i l l
/

r'
....
...........
sides on the ground and extend the • I ...

I
I r ...

.
I i ...
legs straight out to 60°. Exhale
and return to original position. Repeat
f;.. ." : ".,
and continue for 1 minutes. (He & D

"I are Pavan sedan Kriya.)

E. On back, bring left knee to the

\
,I 'chest, hold it there with both hands
and rapidly raise the right leg to
90° and down, inh:iling up, exhaling
down for 1 minute. Switch legs and
I repeat for 1 minute. Repeat the can-
p1ete cycle once IlOre.

F. Stand up straight, raising arms

I overhead, hugging ears, and press
fingers back so that palms face sky/
ceiling. Exhale as you bend forward
I to touch the ground, keeping the arms
straight and hugging ears, and inhale
up, VERY SWilLY with deep breathing.
On exhale, apply Mulbhanda. Continue
I at a slow pace for 2 minutes, then
IlOre rapidly for 1 IlOre minute.

I G. Totally relax or meditate for 10-

15 minutes.

'I ea-lMENl'S: This set focuses on developing the strength of the navel point.
Times indicated are for advanced students. To begin practice, start with
3-5 minutes on the longer e..,,<ercises. A is for lower digestive area, B is
for upper digestion and solar p1exuus. C e,liminates gas and relaxes the

I heart, while D charges the magnetic field and opens the navel center. E
sets hips and 1crwer spine, F is for entire spine',.spiml fluid and the aura.
Together, these exercises get the aJ::danina1 area in shape quickly.

I
 I
36 .
KAUR· S
STRENGTHENING THE NAVEL CENTER,
I
ELIMINATION & DIGESTION,
BALANCING & DISTRIBUTING
CREA.TIVE ENERGY I
people store chronic tension in the abdominal constanti y hold-
I
ing and tightening the abdominal muscles. The tension interfers with
·the function of all the abdominal orgns. decreasing physical vi'talit)o'
and'general health: On releasing this ten.sion. a. person is not as prone
to ulcers. constipat10n. and other ·stomach-worry"
.
ail.....menes.
I
The following exercises promote good elimination. cleanse the intestines.
release tension and tightness in the diaphragm, and stretch and strength-
I
en the abdominal muscles. Narnber lElp PMS in wanen.

I
Before navel exercises, this proceedure
helps strengthen the abdominal muscles.
(Try leg lifts before and after and
notice the difference): Imagine a
I
part in your hair along the top of
the head. the fingers of both
hands on ei ther side of the part and
attempt, to pull the scalp apart along
I
that line. Do it. several times.
:l • Stomach lifts:. Stand up, lean
I,
over with arched back. tongue. out.
and hands on knees. Inhale, exhale
all the air. hold the breath out ,and
.pUJrip the stomach 1nanc1 out as 'long
as possible before 1nhaling again.
·1
Do this 5 minutes a day on an empty
stomach. . preferably
. upon arising.·
in the morning
With practice. you will
move the entire abdominal area. all
I
the way up to the diaphragm.
This exer'::ise eases fear. opens the lungs and aids in elimination. A
tight diaphragm ·produces anxiety. fear and 'constipation: - (All long.
,I
deep breathing exercises have the. same effect as this exercb;e.) .
:2. Rotate the Pelvis: Si t 1n Easy
Pose. with hands on the knees. Deeply
roll the pelvis' around in a grinding
I
motion. 26 times in each direction. 21.
This exercise opens up energy in the
lower spine and aids in digestion. I
3 . Sit Ups (s, Downs): Cross arms
across' the chest. knees. bend (feet
can be anchored under something). and
lean back as far as you can and then
I
come upright again. Then lean back
alternately to the right and to the
left. (Practice until you can reach
I'
.the floor and come back u;>.)

I
·1
I
37

I ,,
,, 4. Crpsscrawls: . Raise alternate
,,
I , 4: arms and leqs, while lying on the back.
with powerful breathing.

s.
I LeqL! fts: Hands at sides or under
the buttocks. (to protect the small
of the back), and raise legs up to
90' and lower them for 1-2 minutes.

I Then raise them to 60' cut. and continue

to 6U' back overhead for 1-2 minutes.
ThIs keeps abdominal organs from dropping

I. To end. bring the legs all the way

back over the head in Plow Pose. relax-
ing and stretching in the position .
. (This releases a lot Of tension in
I the back and shoulders.)
stretch.
For extra
bend the knees beside the
ears. 'Hold Plow for 1-2 minutes.

I 6 . Cobra Pose: .Slowly arch up into

Cobra, press1ng the sternum forward,
and the neck up first, anci then back.
I (Try not tc over arch the lower back)
00 Breath of Fire. or long, deep breath-
ing for l-3 minutes.

I 7. Bow Pose: On stomach. grab the

ankles"arch up and rock and forth
Qn the abdomen. or hold steady with

I , ....
Long, deep breathing for minutes •

,,
,, a.:.
I' ,
I

I
I
&- 'Roll on the Spine: On back.
clasp the knees to the chest. and roll
back and forth. on the spine. (Make
l';ure yC'lll ''l."t'p. on il. l';oft enou.qn sIJrface)
Vd 1-? mi.nutp.l';.
I 9 _, Pir.1c: Mp. Uo Exerr;ise: r,yinq on tl:lP.
b'l.c:k. "t'P. tax a moment. then bend the
I knees drawinq heels to buttocks, wi th
feet flat on the floor.
and slowly raise the hips. archinq
Grab ankles,
the lower spine and liftinq the navel

I to the sky. Inhale as your raise the

hips, and exhale as you lower them.'
through the nose. holding the breath
for a moment as you stretch up as hiqh

I as possible.
Slowly repeat this exercise a minimum of 12 times. synchronizing the
breathinq and the movement. to a maximum' of 26 reps. Begin at 12 and
increase 2 lifts per day. up

I To end: Inhale up. hold the breath for 10 seconds. and relax down.
stretching the legs vut.
effect of the exercise.
Relax on the back and feel the energizing

I (Exercise tips: If you can't, grab your ankles. 'seep hands .at sides
and use,the arms to help pusl1 you up.
there is 10lOer back pain or trouble.
Check with 'the doctor first if
l"y to iet the breathing do the

i
 I
38
I
work - inhale the hips up and exhale them down.
ica 1h causes deep breathing.
o
This exercise automat-
Keep the eyes closed throughout this and
I
the other exercises so that ::fOU can experience yout" t"ythmn wi thout dis-
tt"action.
ing eUect.
Rest on the back fat" sevet"alminutes. to its vitaliz-

This exet"cise releases abdQminal stt"ess and give you an immediate boost
I
of energy tht"oughout the body that lasts well into the day. It also
stimulates the thyroid and allows you to breathe deepet". adding to yout"
energy level.' (It moves energy from·the lower spine to the upper spine.) I
J. O. frog Pose: Squat on toes. (heels
touching each other and up off the
JO·
I'
o ground). fingertips in front of feet.
between the knees. head lifted up.
eyes stt"aight ahead." Inhale as you
raise the buttocks up and lower the
forehead towards the .knees. keeping
I
the heels off the ground. Exhale as
you return to original position. Con-
tinue wi th long. deep breaths 26 times
(up to 10e repetitions). Relax.
... I
_ Alternate Leg Stretches: Spread.
the legs wide apart. bending over and
grasping the toes (or ankles. or
I
keeping the knees straight. Inhale"
at center. and exhale down to .the left
leg. inhale up. 'center. exhale down•.
to right knee. with powerful breathing.
I
1-3 minutes.> Then inhale at center.
hold. and apply root lock. exhale and
relax. Bring legs together. and bounce
them awhile to relax and massaqe them.
0'1. .1
Bend from lower back. and get a goon
stretch. but do not strain.
muscles are l.nosp.ned up •
.
Be. sure
I
" Now' bring the Light foot into the left
thigh. Slowly bend over the 'left leg.
grabbing the foot (er where...· er it is
comfortable)., keeping·
flat.
left
Begin long. dee;l breatti>1g or
I
breath of fire. Intale deepl,. hold
and stretch. and slowy come up
legs and repeat.
03\0>1 tch
Then bounce acid mas-
sage the legs and relax. 1-3
I
2 • Relaxation: Deeply relax on
your back. hands at sides. palms facing
up.
12... I
I
I
I
I
..
I
I 39

I FOR THE NA.VEL CENTER

I 1. Camel Pose: Sit on heels and arche

the hips up and forward allowing the
head to drop back, hands grasping
ankles, and hold, pressing pelvis
I forward so that thighs are perpendicu-
lar with the floor, with Breath of
Fir.e for 3 minutes. Inhale, hold_a few

I seconds, exhale and slowly cane dc::IWn.

2. Cradle Pose: Sit on heels and lean

all the way back to the ground, placing
I palms 00 the ground under shoulders.
Push up ncderately to try to touch
head to toes to canplete the circle.

I Hold with Breath of Fire for 3-5 minute

3. en stanach, clasp hands in back in

Venus Lock, lifting arms, head, and
I feet (legs straight.) off the ground,
and hold with Breath of Fire for 3-
5 minutes.. Inhale, exhale, apply

I Mu1.bhand and relax.

4. Stretch Pose: en back, raise hands,

feet and head 6" with straight legs
I and arms, and hold with Breath of
Fire for 3-5 minutes •

I 5. sat Kriya: Sit in Rock Pose, and

place palms together overhead (or
clasp hands in Venus rock extending
index fingers) arms straight and hug-
I- ging ears. O1ant
Sa.t
pulling in on the navel
I- and Na.rn
relaxing the navel. After 3 minutes,
inhale, squeeze the energy fran the
I buttocks to the top of the skull and
qut through the hands.
relax.
Exhale and

I 6. Kundalini I/:)tus: Raise legs up

to 60°, clasping big toes with hands,
arms and legs straight. Balancing
I gracefuJ.ly on the buttocks, hold with
Breatl'l of Fire for 3-5 minutes. 'nlen
inhale, pull Mulbhand and raise energy

I along the spine.

I
 I
40 I:
RELEASE THE
A. In Easy Pose with a straight spine,
NAVEL ENERGY
I·
place hands in Venus Lock on back of
neck, under any hair that might inter-
fere. Elbows are parallel to the floor, I
chest is lifted and chin lock is applied
Begin long, deep and slow breathing.
Qle nostril will feel ll'Ore open than
the other. Cbncentrate on inhaling
I
through the IlClre open nostril, and
exhaling through the c:ne that feels
IlClre closed. (see To O1ange Nostrils
I
at' Will, page 118 .) O?ntinue for 5 mins.

B. Imredi.ately place hands overhead,

interlacing the fingers in reverse
I
Venus IJ:x:k with palms lip. Breathe
on carmand, concentrating at the top
of the skull. Inhale for 5 seo:mds, I
hold for 15 seconds, and exhale. '!ben
inhale, exhale, inhale and hold 25
seconds, exhale and relax for 1 minute. I
c. Make a ''U'' with the hands, grabbing
the shoulders with the fingers forward,
thumbs behind and breath long and deep
I
for 3 minutes. D::ln't let the elbows
drop, but keep them parallel to the
ground. '!ben inhale, hold for 15 secondS
exhale and relax.
I
D. Sit on
With
heels and cb Sat Kriya. I
Sat
pull in on the navel and apply a light
Mulabhanda, and with . ·1
Narn
relax the navel. AJ:ms are straight
overhead with elbows hugging ears,
I
fingers interlocked with indei fingers
extended straight up. After 3 minutes,
inhale and squeeze energy up fran the
buttocks· to the top of the skull and
I
out the hands. Exhale and relax.

E. Imnedi.ately lie on the back, preSs

I
the toes forward and lift. the legs
up 6 inches, raising the head 6 inches.
Fixing the eyes .on the toes, inhale
I
deeply, hold, exhale canpletely. '!ben
take a deep breath and laugh loud and
hard for 30 seconds to 1 minute. I
I
 - - - - -

I
I 41

I -F. Relax canpletely on the back. Every

organ and muscle of the body should
F: i':;.·..·;:::
---- ;':,,-":::::::;;;::::7
.........••••.. relax. Mentally take yourself under
I .or
'\
..•
.... ...... ,.
-----.d-
the navel point and raise your mental
body out of the navel up 3-5 feet above
the physical b::xly. Float there for

I 5-10 minutes. 'Ihen inhale deeply and

bring ycurselfback.

G. Sit up then stand up with a jerk.

I Reach high with the fingers, and jump
up to the sky 10 timeS.

I H. In Fasy Pose, hands in Guyan Mudra,

press the .navel in, and go deep within
and explore yourself and ask yourself
about this beautiful machine. How
I intricately is it designed? Go through
every organ and cell.

I 'Ihen chant sweetly

Ek Ong Kar
Sa.t Na.m
I S i r i Wha. He Guru
in any way. canfortable for you.

I
I
I
I PRAISE GOD: Praising God is your food.
also tell you, praise anybody and you
I

will get him anyway. That one act, nobody

I can misunderstand. When the dog starts
wagging its tail, that vibration brings
love to anything in the world. When the
I cat purrs,
against her.
there is never a reaction
And when a man praises the
Lord, no evil on earth can attack him.

I July 19,1975

I
I
 I
42
I:
PRANA-APANA
Sorica. 1970 .
BALANCE
.i. I
J. S'1t gracefully in celibate Pose
between calves and ankles, for 2 minutes
with hands relaxed on thighs, breathing
normally. '.
I
2. '1ben stretch arms out to the sidE:s I
parallel to the ground, palms _up.
Inhale for 6 counts, arising to a kneel-
ing position. I-:Old position and the
breath for 12 counts. Slowly exhale
I
in 6 counts, lower buttocks down to
floor. Repeat 7 times and on the 8th
time" clap the hands
I
3. Lie on the back with hands at the
sides and raise the legs H feet off
the ground, pedaling them in a bicycling
I
motion, and keeping them parallel to
ground, for 2! minutes. .THIS EXER-
CISE MUsr AIJitAYS FOUJ::1i'l THE PRfX:E:EDING
I
OOE. Exercises 1 , 2 & 3 stimulate
ana
sexual, eliminative navel energies,
and c:anplete the mi.xi.ng of' . and I
apana at the navel point. .r

4. IIl1nedi.ately inhale and raise

legs to 90 0 , hold for 30 seconds, slowly
the I
EOOlale and lowex; the legs.

5. Still on back, lift the legs 6" I

off the ground and hold with Breath
of
and
Fire' for 1 minute.
then relax.
Inhale" hold,
4. I
6. On the stanach, clasp hands in venus
Lock in back, inhale powerfully and
arch the spine up frc:m the waist, with
the eyes closed. Hold for 30 seconds. _
I
'1ben, exhaling powerfully, lower torso
and open the eyes. ·Repeat this cycle
10 times. (If you keep the eyes open, '-'_ -:--,;..--
__.-:;.
__
_ I
it can cause temporary dizziness as
you rebalance.) 'Ihi.s exercise allows
the expansive heart to dominate in
your attitudes.
·1
I
I
I
I
43
I
7. en the back, raise arms straight

I up to 90 0 , palms facing each other,

I ..
I hiding in the form of muscle gtension.
and hold with Breath of Fire for 1 min-
ute. '!hen inhale and with great tension
, ..\J"
.. _., __.
make fists, clench teeth and slowly
pull energy and fists down to the chest •
Exhale and repeat once ll'Ore. Exercise
7 eliminates a lot of pent-up anger
5, 6 & 7 focus on the higher chakras
and on pranic force at the eyes and··

I heart.

8. Relax.M:>ve the mind to the navel

point and listen to the heartbeat there.
I --7-- .
On.g, on-go, ong
. ...
rC:''-"
- - - __ I
=-=__ --.. -..
.;;;;.?!-_- ......
_-'1
=:::=--_J"';
,=;-",1 Feel ·that you are at hane, resting

I at the center of yourself. '!he heart

rh thin is powered by the cosmic, creat-
i ve sound of "eng, Ong, O1g" • This
will levitate you and give you mental
I relaxation and sensitivity.

- __
---------=====&
::::
::L%
I
m1MENI'S: '!his kriya is delicate and subtle in its many effects. When
I the energies of prana and apana is properly mixed, the power of the Kunda-
lini can be released. 'Ibis set is carefully designed to mix prana and
. apana at the navel point. .

I
I THE VERY BEST THERAPY IS to make a tape
of yourself reciting your own garbage.
I Then, leave a gap and chant a mantra. Then
listen to it. Your own voice is the sweetest
to you, next to God. Sometime, make a tape,

I giving yourself a talk on "How I Can Be

Great!", for 15 to 30 minutes. Keep it
a secret and then listen to it as ·a med-
itation. It will work lOO times
I than any other voice or words, and cost
les.s!
July 18, 1975

I
I
I
44

A SET TO BALANCE PRANA

&
1970
ENERGIZE THE AURA
--_,... ...
I
1. In Rock Pose, grasp opposite arms
below the shoulders, and. inhale as
. . ,,- I
you bend left, exi1afe as you bend
right. Keep the spine in perfect
alignment (without twisting er bending
forward or back) • O::lntinue fer 3
minutes. 'Ib end, deeply inhale, hold
I
and exhale .

2. Meditate in the eenter of the head

I
at the Pineal
. Gland fer 3. minutes.

3. Lyinq CX'l the back, hands at the

sides, inhale and raise feet 1 foot
I
above the grouI1d, hold, pull locks
and exhale as }'Ou relax the feet down.
Repeat once. '!hen inhiUe, raise feet,
1. I
exhale, hold, arid pull locks for 20
seconds er nore.
relax.
Inhale, exhale and
I
4! Frog Pose. Squatt on balls of feet
with heels raised and touching each
other, arms between knees, fingertiPs
I
on floor a foot in front of toes,
back straight, head uP. Take 10-1S
Seconds to inhale and straighten knees,
dropping the head down to face them,
I
and concentrating CX'l the first vertibra
at the base of the spine. en each
successive repetition, rrove the concen-
I
tration up to the next vertibra, until .------ - -------- .. -- ---'
..
I
_..;.-
on the 26th, you are at the top of
the spine.

S.Meditation: Sit in Easy Pose, right

hand in Gyan z.tldra resting on right
knee. PLace the thumb of the left 4.
I
hand on the Ajna 01akra (3rd Eye),
with the fingers pointing up and out,
slightly spread.
Concentrate on each fingertip,
I
feeling their lcx:ation in your aura.
Build energy around and through them.
When the location of each fingertip
I
is fi1:mly fixed in your mind, bring
the left hand to rest on the knee
in Byan Mudra. Concentrate on the
points in' your aura and feed them
I
energy.
I
I
I
45
I
I ':"::":1'...,
.....': I:,.? \
'.' \I",
7;1 .. ::--;.- - - - - - - - _

_
'
I
Then draw the points in through' your
Ajna am feel light, bright and ener-
-,. ... gized. (Time, unli!nited.)
,
I
"
," ',", \
/ ..... ... .
I
CXMo1ENIS: This set balances life-force
I energy (Prana) and eliminating, cleans-

I
I
I ing energy, (Apana), allowing Kundalini
energy to be raised. It focusses
$. the mind and clears thE! aura. Exper-
I ience this auric energy surrounding
I
I
your };hysical body. Feel that it
is part of you. Allow it to amplify
and expand so that you feel connected

I with Universal Energy. - GK

I
I
I
I TO BE SPIRITUAL is
be crystal clear, to
"seen through 11 and
to
be
to
see the spiritual in
I everyone.

For God's sake

I Don't be opaque.
Be light
and then you'll be bright

I June 23, 1989

I
I
I
I
I
 I
46
I
EXERCISE FOR NAVEL POINT STRENGTH
I
it"will do To develop sensiti-
YOU:
I
//
to energy flow. safely. so that
awareness is stable and integrated
into the personality'. the navel center must
be strong. There are 'many areas of energy
concentration in "the aura. Each area coordin-
atesdifferent physical and mental functions.
I
The cost important for the physically demand-
ing situation is the chakra or center near
the This vortex of energy has energy
channels which spread' out to area
I
of both It is the coordinating
point for over 72.000 main ,energy channels.
A person with a stronq navel point will
,nave endurance. strong will. and a well-
I
balanced physical body.
This exercise will show the lar;e amount
of reseri'e ener;y stored and requlated at
I
the navel point. It will make feel
several
energy proportionately.
and increase your
I
HO\-1 To Do' It: Walk up and do\·m a flight
of stairs. and see how you feel.
Then. with a:1 erect spine. take long.' deep
for 3 concentrating
I
atthenavel point. After this navel breathing,
try the stairs again. You will feel as
if you have lost several pounds of weight:
I
COMMENTS BY GKK:
or running.·
Practice the same concentration before walking
I
TO
SHORT SET
BALANCE PRANA & APANA I
I
A _ Lying on baCK, one leg up 90 0 with
I
Breath of Fire for 1 minute. Swi.tch legs

-J
on back, raise both legs one
I
arms stretched overhead. to:ith Breath
__ .... __ of Flre for 1 minute.
I
Relax for 7 minutes.

I
I
I
47
I
KRIYA FOR PHYSICAL & MENTAL VITALITY
I
_ Lie on the back. 11ft legs 12"
I and begin criss:-cross ing left over
right. right over left. spreading them
wide in between. After 5 minutes.
inhale and apply Mulbhand. Rest
I minutes and repeat the cycle. keeping
the legs
:2 _ Lift both legs 2 feet. and
I a bicycling motion. keepinq them parallel
, to the ground. minutes & repeat
cycle. Exercises 1 & 2 move the Kundal- 2..
ini energy from the lower three
I :3 _ Seated in Easy Pose, lift the
arms straight a :lVe the 'head. fingers
interlocked, palms facing up. Do Breath
I of Fire for 5 minutes.
the energy through the heart
This moves
Feel all the worries of the day drop

I away. and you are rising above the

clouds. and your entire body -is filled
with the light of the breath.

I 4 - Clasp opposi te shoulders. arms

behind the head. thumbs forward, with
Breath of Fire for 5 minutes. Then
inhale. exhale, ,and inhale deeply.
I hold and circulate the energy. Exhale.
apply Mulbhanda. hold,· and repeat the
inhale. exhale. Mulbhand 3 times.
Feel that light energy lift to your
I head and project your mind into an
expansive peacefulness. 8S the energy
is moved through - the thr'oat chakra
to the higher centers.
I 5" Relax completely. Separate the .------..••_--.,
..... - -------.--"'._'=-!'i:I'••--.-
mental body from the physical. and ,'''___ __ .- - -
move it around for about 5 minutes. .:s.
I Then bring it back.
6 . Sitting in meditation pose.

I chant any divine mantra.

COMMENTS: This is a good kriya to do on Saturday. the day of Saturn

I the Task Master. or when you want to work very hard.

The hardest part of the, series 1s the beginning.. I f you attempt
full time perscribad. at first. you may have sore stomach muscles
I and weak legs. bo what you can. and do it gracefully. breathing cons-
ciously throughout. The sexual and digestive energies require a little
work to balance. The hard work brings deep and the feeling
that you have the latent power to cleanse and revitalize yourself

I mentally and physically.

matic afterwards.
Mental projection and meditation are auto-

I
 - - - - - -

I
48
I
THE NAVEL CENTER & ELIMINATION I'
1. enback, bicycle alternate legs
feet fran the grOund with
long, deep breathing, 1-2 minutes.
·:\'.,1."
·
I"
\\'
I
•• ••
2. Inhale, rasing legs to' 90 0 and
, •\
/'<ii'lilJ
,r:."
,.f
I
exhale, lowering them, rapidly
for 1 minute. Rest for 30 seconds.
.
, 'I

Repeat twice.
"__-
5
............:.!z.
I
3. en stanach, raise up into Cobra
Pose and try to kick buttocks with
alternate legs, exhaliJ'lg as you
kick one leg, inhaling <is you kic.1t
I
the other.

4. In Bow Pose (Xl stanach, rock

I
back and forth with the breath
for 2 minutes.
I
5. en the back, clasp knees to
chest and roll back and forth (Xl
the spine for 2 minutes. I
6. In Rock Pose, sitting (Xl heels,
gi-aspheelsand bend . forward in
Gurprcinarn with navel breathing
I
for 1-2

7. In stretch Pose, raise heels

I
and head 6" off the ground, keeping
aImS and legs straight, hands p:>int-
ing to feet, eyes fixed on toes,
I
and hold with Breath of Fire for
1-2 minutes.

8. en starach, hands in Venus rock

I
and stretched Overhead, aImS huggiilg
ears, raise arms, head, chast and
(straight) legs and hold with Breath
I
of Fire for 1-2 minutes.

9. stand, arms at sides and sway I

like a pendulum, inhaling as you
bend left, exhaling as you bend
right for, 2 minutes. I
I
I
 I
I 49

I 10. still standing, inhale and

twist the body to the left, extend-
ing the left arm, right hand to
heart, then exhale as you twist
I right, right hand extended, left
hand to the heart. COntinue briskly
for 2 minutes.

I 11 • Standing,
palms flat on
exhale and touch
the ground before
feet, thumbs crossed: '!beninhaling
I straighten up and arch backwards,
holding the breath in for 10-20
seconds. Repeat 10-20 tines.
I .. 12. Repeat bicycle
1-2 minutes.
for

I 13. en back, hands in Venus IJ:x:k

behind the neck, raise alternate
legs to 90 0 at a fast pace for
I 2 minutes.

1.4. In Rock Pose, hands in Venus

I IAx:k on the lap, inhale

and exhale
Sat
Narn
I with a soft,
1-2 minutes.
rhythmic breath for

I 15. '!ben perform sat Kriya (see page

40) for 2 minutes. (Hands in
Venus rock, index fingers extended,
or palms together overhead, exhale
I "sat" pulling in navel, and inhale
''Nam'' relaxing it.)

I 16. Stretch arms and legs straight

out in front with Breath of Fire
for 2 minutes.

I \b, 17 • In Easy Pose, hands raised

overhead, arms hugging ears, ];alms
together, look to 3rd Eye and chant

I El<: Onq K a r
SS.t Nam
Siri We (he)
I (5:e P:J. 117 )
for 3-5 minutes. '!ben relax.

I
I
 I
50

I
PRANAVAMA SERIES I
I
,. (To balance prana &
Idn Easy Pose, arms straight
cut to sideS, parallel to ground, I
palms up, do Breath of Fire for
2-3 minutes.

To end: Inhale, turn palms over

I
and press' them oUt, hold, and
exhale.
I
2. (To bring in SUn Energy)
Upper arms parallel to the ground
I
forearms up, palms forward, \(

A.. _ I
thumbs and ring finger touching r
in SUrya l'lldra. Inhale in 4
>- - ...
,parts, and exhale in 4 parts, -
..."Il- ,)
...
_

I
I
purrping navel for 2-3 minutes. .

To end: Inhale, bring palms

together, pull Mulbhand, stretch
palms up, and exhale down.
I
3. (Balances· the vertical and
horizontal auras) Interlace
I
fingers, arms out in front,'
palms facing out.
lift hands overhead,
Inhale and
exhale
I
and bring them down in front,
repeat and continue for 2-3
minutes. '!hen, inhale and bring
hands down to the sides.
I
Part 2: Azms out to Sides, palms
out, inhale and bring backs
I
of hands together oVerhead,
exhale down to parallel again.
repeat and contiriue for 2-3
minutes.
I
I
I
I
 I
51
I 4. Upper arms parallel to ground,
foreanns up 90 0 out to sides,
I thumb and index fingers touching
in Guyan Mudra, inhale and twist
torso left, exhale and twist
I right.. Repeat
for 2-3 minutes.
and continue

I 5. Hands on shoulders, thumbs

in back fingers .in front, bend
I side to side, inhaling left,
exhaling right, allowing head
and neck to relax. Repeat and

I continue for 2-3 Iidnutes.

I 6. Alternate Nostril Breathing.

Closing right .nostril with right
thumb and left nostril with

.1 right ring finger, quickly inhale

through left nostril and exhale
through right for 2-3 minutes.

I
7. Sitali Pranayarn: Curl the

I tongue and stick it out, inhaling

through the curled tongue, and
exhale through the nose, with
chin lock pulled. Continue
I for 3-5 minutes.

I 7. 8. With hands at heart center,

first three fingers touching

I each other and opposite fingers,

thumbs and little fingers pulled
apart .but touching opposite
fingers, look through the fingers
I at the little fingers and inhale
through the nose, exhale through
IOOUth, then inhale through the

I IOOUth and exhale through the

nose. Repeat and continue se-
quence for 2-5 minutes.

I
I
I
 I
S2
I
AN AEROBICS SET TO DO AT HOME
I
1a. Stand with feet together, and clap
hands overhead 8 times, with powerful
breathing (or chant "Har" with tip of
tongue) with each clap.
I
1b. Bend over and pat the ground hard
with both hands, 8 tinies, with breath
J&. I
or "H¥"" chanted. Knees may bend.

1c. Arms straight out to sides, paral- I

lel to grourid, raise and lawer them
1 inch (patting the air) 8 times,
chanting ''Har'' or
.
breathing• I
2. Crisscross, arms and legs, chanting
"Har" with each IOO\rement, 8 times
for a total 8 counts. (Or run in place I
punching air.)

3. Archer Pose with right leg forward

and bent so knee is over toes, left
'I
leg straight back, foot flat 00 ground.
Right arm is raised .parallel to ground, I
.'- '-.
and left arms is bent back as if pull-
ing a bow and arrow. Feel tension
across the chest and look over the
I
-r
right arm to fix eyes on horizon,
extending the stretcxh8 times. .

4. Repeat exercise 1#2. '

...
( " ...... '\
I
S. Arms straight up overhead, bend . -' ...< ...
backwards 8 times. s.
I
.. ,
-:y
6. Repeat exercise #2.
7. Arms ,overhead,
and right 8 times.
bend to the left , '":,\,
,\
.-
Co. •
=-
I
,
'",I ,;.
'\'
8. exercise #2.
,, I
Repeat the cycle as long as 'you like
or for 15-31 minutes. Powerful breath-
ing or chanting "Har" accanpanies
each novement.
,

I ,
, ,'
i,:
,,
.•
.•
-:r:-
-
-:'- I
t.
To end, relax on the back with arms
wrapped around bent legs. I
a::M1ENI'S: J5 or 20 minutes a day prevents aging and sti:nulates the 12 glands,
building stamina and exercising the ;whole body. Try it on a mini-tramroline.
I
I
I
53
I
HEART OPENER
I April 11, 1984

1.a) In Cobra Pose, raise and lower

I chin to Chest, 16 times.

b) Bring heels up as close to head
as IXlSsibleand hold for 2-3 minutes

I with Breath of Fire.

c) still in Cobra, lift alternate
""""'"
" ,Cl.
. \ .
hands up to shoulder level, inhaling
up and exhaling cbwn for 2-3 minutes.
I· d) same exercise as lie", but bring
the raised arm as straight up as IXlS-
sible, inhaling up, exhaling dam
for 2-3 minutes.
I 2. Lying on stanach, interlace hands'
behind the back and lift the uppe:r
I body and the arms as high as possible,
<'U1.li hold with Breath of Fire for 2-3
minutes.

I 3. In Bow grcisp ankles a'1d rock

back and forth on the stc:mac-.h for 1',
3"
2-3 minute£. . ,
I ..
..y -- .... ,
4. Lying on the back, clasp
to chest and rock back and
knees
forth , " 4: ... '
on the spine for 1-2 minutes. "
I 5. en the back, raise legs up to 90°
...
. ?,.. .)

and hold with Breath ·of FiIe for 3

I minutes.

6. Lower leers and arch UP into Wheel

Pose and hold for 1-2 minutes. *
I 7. .Sit UP. extendi.nq leers straicmt
ahead, stretch forward catchi.nq toes,
I head to knees, with Breath of Fire
for 2-3 minutes.

I 8. In Crow Pose, sauattinq on flat

feet, arms extended straiaht out in
front, raise and lower alternate arms
UP to 90° for 2-3 minutes.

I ·9. Meditate in Easv Pose.

I N01'E:" Times were unsDeCified and added

bv G.K.K.
*Notes i Wheel Pose with
fimers oointina away fron the body as
I shown in 2nd picture.
oosture too difficult!
We found the

I
 I
S4
I
HEART
March 1 2 I
CONNECTION
1 98'6 I
• Right hand it'. suryCi Mudr.a (th'.1l"b
touchin9 riM fingertip). and left
hand in Buddhi Mudra (thumbtip touchin9
I
little finger tip). both hands up
at sides with palms facin9 forward.
elbows down. Breath powerfully thru
the mouth (with Breath of Fire from
I
the Navel Point) so that the cheeks
billow in and out for minutes.
Then inhale deeply throu9h the nose
and hold for 30 seconds. Exhale and
I
repeat twic;:e.
I
:2 • Place both hands over heart. ).,.
Focus eyes on the tip of the nose
and meditate.
heart
goodness of the
think, of oneness •• • ,feei
I
the totality of God right under your
5 minutes 15 seconds.
I
3 . Pull knees up to chest and lock
them tightly with the hands. Now
I
jump up and downUJ for minutes.
I
4." Lie on the back and raise legs
and arms to 90·, keeping them strai9ht
pointing the toes.
of Fire,
With heavy Breath
out -everything. all
I
the This exercise balances
the meridians. 3 minutes 15 seconds.
I
s. Baby Pose (sitting on heels with
forehead on the qround and arms beside
the body). sleep for 6 minutes.
I
6 _ In Same position as #4, move
I
arms
18".
for
and legs back and forth about
alternately with Breath of Fire
minutes.
I
'7 • Seated. ,place hands on heart
I
(as in #2). and meditate or chant
for 14 minutes. '1.
I
I
I
55
I HE.z:>...RT .n...ND SOUL.

I
• EASY POSE. GU'lAN MUDRA: "[nhale
I in 3 parts.. hold a few seconds. and
exhale in 3 parts for 6 minutes.

I :2 • LEGS OUT IN FRONT. toes pointed.

raise arms forward and up 60· hands
I stretched. and raise one leq. foot
to chest. level.
3 minutes.
Breath of Fire for
' .

I Relax 1 minute & repeat on the other

side.

I :3 • BACK . PLATFORM ON
Breath of Fire for 3 minutes.
with

I LYING raise leqs up

I "to 90·. catch toes. with. Breath of

Fire for 3 minutes. Relax for 2 minutes.

I 5 . STAND ON TIPTOES. arms parallel

to the qround. with of Fire

I for 3 minuees.
Then inhale into SQUATS. for
1 minute.

I
6. rapidly for 1 minute.

I Then relax in Easy Pose for 2 minutes.

: )
v
...\' .,.,

,
I 7 _ Yoga Mudra: Focus at 3rd Eye,.
and chant Ong, touching forehead
to the groUnd, . and Son.1..1ng as
- _.'. i
:-........ '
,"
raise up for 3 minutes. .' .
I

I
e', EASY POSE, Guyan Mudra, meditate
I on the breath, mentally inhaling Sa. t
and exhaling as you look down,
feeling the heart., for 10 minutes.

I
I
:.

I
56
I
EXERCI SE SET Fo"'OR
I
BALANCING HEAD & HEART
I
1. In Easy Pose, with aImS outstretched
to the sides, hands bent up at wrists
at a 90° angle, fingers together, palms
facing out, (1), en (2) rotate hands
I
so that fingers point straight forward,
on (3) return them to original position,
on (4) rotate them pointing fingers
I
straight back, JroVi.ng rhythmically,
1 cycle in 4 secondS, for 6-7 minutes.
Inhale i.ri first & 3rd positions, exhale I
on 2nd & 4th. / Olanges brain chemistry.

," ."
...... 2. As before,. arms straight out to
I
,
,, the sides, palms out (A) inhale and
raise arms in an arch, palms crossing
each other slightly IN FRCNl' OF top I
of head, without touching each other.
(B) Return axms to outstretched position
on exhale. (C) Inhaling, arch arms
overhead, palms up as before but slight-
I
ly BEHIND top of head. Q;>ntinu!,! for
1-2 minutes. I
I
or-.
J
I
I
3. Continuing the aImS novements of #2,
add Crow Squats. As yoli exhale, squat
down in Crow Pose, With a:::ms out to
I
sides, and as yOu inhale, stand up,
annsoverhead. Cbntinue for 3-4 miriutes
at about 1 rrove per second. .
I
I
I
I
I
I 57

I BRIDGE
CPOv.7er t o
SERIES
Hea.rt)

I o::tober 8, 1969

Prayer to begin: \\Ch G::d, let me

"

live my life as you wish others

I are irrelevant.
\</hat we need. 1f
we don It know

I 1. S<:.UATS:. Squat with feet flat

on floor, and inhale to stand,
exhale to squat, slowly for 1-2
minutes.
I
I
·1
I
I
I
5. Repeat il2.
I 6. COBRAE'OSE with long, deep breath
ing' for 1-2 minutes. '!ben kick
I heels to oottocks with: Breath of
Fire for 1-2 minutes. !!hen deeply
inhale, relaxing feet d::rwn,and
circulate energy.
i 7. In meditation pose, with straight
spine, meditate on Pineal Gland,
I chanting'

Or1.g,

I aloud for 5 minutes, then silently

for 3 minutes. "With silent mantra,
all creation
I
I
58
I
I
DELIGHT
HEA.RT·S
I
1 • In Easy Pose wi th hands
pressed together in Prayer
Mudra at Heart Center, breathe
I
long arid deep, concentrating
on the heart beat
2.
3 minutes.
BACK PLATFORM ON ELBOWS:
I
Support the straight .body on
the elbows and heels, and hold
with long, deep breathing for
I-
3 minutes.

3. STERNUM ROTATION: the I

chest only, forward, right, left
and back,
hips in place.
keeping head and
(Practice this
isolation lying on the back:
I
Lift the chest, only, several
times. Then slide
and right a few times.)
it left I
4. BEAR GRIP: Clasp- fingers like
hooks , leftpalm facing out,
right at Heart Center. Then
1
inhale
maximum
hands
and. pull
force,
and
hands- with
exhale, pull
apply. Mulbhand.
1
Repeat 4 times.
5. Hands in Gyim Mudra, raise I
left arm up 60° at the side,
palm facing up and right arm
30°, palm down, so that they
form an ,almost straight line.
.1
Keeping the eyes open and
sed on a point straight ahead
without blinking, pull Mulbhand I
and breathe long and deep for
5 minutes.

6. Place left hand at center

I.
of back, palm out, and right
palm on heart.
of energy
Feel the flow
betw.een them and
I
meditate with long, deep breath-
ing for 5 minutes-.
I
I
I
I
59
I
HEART OF GOLD

I !. YOGA MUDRA: In Lotus (or Easy

Pose), bend over placing fore-
head on the ground, hands in
I Venus
index
raise
Lock behind the back,
fingers
the
extended,
arms straight up,
and
pulling the shoulder blades
I together with long, deep breath-
ing for 3 minutes.

I 2. In EASY POSE" lean forward

to 60°, grasp opposite shoulder
blades and pull, right arm ...
under left, and hold with long,
I deep breathing for 3 minutes.
3. Arms stretched straight
out in front r parallel to the
I ground, spread the fingers
wide apart, feeling heat at the
base of the palms and hold
I with ,long, deep breathing for
3 minutes.
and relax.
Then tense hands
Brings energy

,I the heart in 2 shifts.•

4. Rub hands in a c.irC:ular
motion around the centers of

I the palms for 3 minutes. '

5 • .Upper- arms at sides, bring.
le'ft one out to the side away
I frOm the body and hold the
right one close in r palms facing
each other, and medi tate on
the energy between the hands
I for 7-15 minutes.
6. EGO ERADICATOR: Arms up to

I the sides at 60° r fingertips on

pads and thumbs extended UPr
breathe long and deep for 1-
2 minutes, and then follow
I by 1-2 minutes of Breath of
Fire.
7. Repeat #4.
I 8. Place palms 4-6" apart at
the Heart Center , palms facing

I each other r right one above,

left below •
of
See a golden ball
light between the haqds.
Expand the light with each
I breath, for 10-15.minutes.

I
 I
60
I
KUNDALTNJ: SET
FOR THE HEART (1969-70) I
1. RUN IN PLACE for r minute,
facing each direction (1 minute
North, 1 minute East, South
I
& West, etc.)

2. BODY DROPS with legs stretch-

ed out in front for 1-i.minutes.
I
3. KUNDALINI LOTUS POSE: Balanc-
ing on buttocks, grasp feet
I
and raise them, arms
and legs straight (holding on
to big toes, if possible) wi th
I
long, deep brea thing for 2-
3 'minutes.
I
4. a) SPINAL FLEX in Easy Pose
for 2-3 minutes.
b) . Spinal . Fl"ex five times
per . inhale, and 5 times per
I
exhale for 2-3 minutes.

5. FROGS, 54' of them. Squat

I
into Frog Pose, heels raised
and touching each others, fin-
gertips on the floor with arms
I
straight between .legs • Inhale ,
lift
to
buttocks,
look
'returning
at
lowering head
knees.
to original
Exhale,
squat,
I
head looking straight ahead,
always keeping the heels raised
and touchirig.
I
6. CAMEL POSE
Fire for 1 minute.
Breath of
Sit on
I
Heels, arch pelvis up dropping
head back and grabbing heels.
Press the pelvis forward. I
7. CHAIR POSE , with long, deep
breathing for 1 minute. (Squat
I
and pass arms inside thighs,

7.
outside forelegs, hands on feet,
and sit up as !!1uch as possible.)
Continue with Breath of Fire for
I
1 more minute. Then inhale,
exhale and apply Mulbhand. I
I
I
61
I
I 8. MAHA SHAKTI POSE with left
foot 6" above right foot, with
Breath of Fire for 2 minutes.
I
I 9. STRETCH POSE. On back raise
head and hands 6 ". (arms & legs
straight), and look at toes,
with Breath of Fire for 2 mins.
I
I 1 o. SPINAL FLEX in Rock Pose,
108 times. Inhale as the spine
arches -forward, exhale as it
contracts back.
I
I 11. CAT/COW: On hands and knees,
arms and thighs parallel to
each other, and press the back
I up, dropping the head down (like
a cat) as you exhale, then relax
the back down and arch neck
up on the inhale, 108 times.
I
I 1 2. SPINAL FLEX in Rock Pose,
wi th hands in Venus Lock behind
the neck. On each inhale, press
I elbows to chest. 108 times.

I 1 3 • ON BACK, push chest up and

out with 5-1.0 Ibs. of pressure,

I concentrating on the
Chakra for 2-3 minutes.
Heart

I 14.
90°
ON BACK, raise arms to
with long, deep breathing
for minute. Then Inhale
I 1
and draw tension to the chest
and relax.
14.
(Times added by G.K.)
I
I
 I
62
I
CIRCULATION c
STRENGTHENING THE HEART
KAUR'S
I
& THE IMMUNE SYSTEM
I
The following exercises stimulate and balance the whole body. They
can be done indivi!iually or as a set to give you a quick pickup. I
I
J.. _ RUNNING IN PL.I\CE. Run in place
raising the knees and punching the
fists alternately. using a powerful
breath each punch.· Bring the
I
knees up as far as possible and really
go for it. To end: inhale, exhale,
and stand .perfectly still,
the energy circulate und the breath
letting, I
relax feel centered at the navel
and focus- at the 3rd eye. This jogging
substitute will get your energy going
if done vigorously. . It is great to
·1
do it on a'-mini-trampoline. which absorbs
shock. 1-5 minutes or up to 20 minutes,
aione. I
:2 _ CROSSCRAWLS. Standing, raise. the
I
left leg to the chest while
the right arm straight up. Then alter-
nate arms' and legs. Coordinate with
a powerful breath. 1-3 minutes.
I
On. the raise J;be. left leq 90'"
with the right arm overhead on the
floor. Alternate with riqht leg and
I
left arm. Breathe powerfully.
Crosscrawls balance in I
the right & left hemisphere of the
brain. and strenqthens the electro-
maqnetic.field. Carryinq things weakens
us. while walkinq the way.
I
with 'arms swinqinq at the sides. keeps
energy balanced. and strength intact.
(Studies show that people laden .with
packages are particularly vulnerable
I
to assault. the weakened electromagnetic
field contributinq to the phenomena.)
I
I
I
I
I 63

I 3 • FROG POSE: Squat • buttocks resting

on ,t".eels. knees spread. toes wide.

I heels together and raised. arms between

knees. fingertips on the floor. head
up and facing straight ahead. Inhale.
raise the buttocks high. keeping finger-

I tips on the ground. and heels together

and raised throughout.'
of
At the height
the head is down. facing
the knees. Exhale ·and return to the

I original position. coming do..m so force-

fully thi'lt the huttot':ks strike the
heels sharply.

I Frog Pose can be done 26. 52. or 108 times.

as as you can or \·!C'uld like to do it.)
(Actually it can be done.
This is a good !"hysi,:,al
work out. It stimulates and circlJlates the creative energy and helps

I maintain potency. You will definitely be able to sleep if you do this

before going to bed. Be sure to have an empty stomach. Do it 5 minutes
a day for' unbounded energy. and' a positive .mind. (You may not feel
positive during the exercise. though!)
I
I 4. • LEG STRETCHES: Legs out in front
grab knees, ankles or toes. whichever

I you can. comfortably.

on the floor.
for 1-3 minutes.
Keep knees
Inhale up, exhale do\o;n
(If you can' t reach
your toes. use a towel. sock. necktie,

I etc.. to .place around the toes and

hold on to., If you can, grab the
toes and press big toenail against
the fleshy part to stimulate the pi t-

I uita'rY·

I
I SIDE TWISTS: . Sitting ·in a comfortable
crosslegged position. or in Rock Pose.
hands on shoulders. (fingers in front,
thumbs back). twist the upper torso

I from side to side. inhaling as the

left elbow goes back.
the right goes back. for 1-3 mlnutes.
as
Keep arms parallel to the ground.

I This opens the heart center.

I
I
 I
64

I
6 _ HE.:l,RT STRE:':GTHENIr>G EXERCISE.
rn Easy Pose wi th a straight spine••
I
and eyes closed. raise the arms
to a 60· angle. keeping the
straight wi th the palms· facing Ut>.
fingers toc;ether. Begin breathing
I
long and deep. through the nose. or
do a powerful breath uf fire for a
minimum of 1 minute. to a maximum of
3 minutes. (At minimum. add 20 seconds
I
a day until you reach maximum.)
To end: Inhale deeply. ho:1:d the breath
"1:or 10 seconds. then 'exildle and rc:lax.
resting the hands in the lap. Remain
I
seated for another minute. eyes closed.
feeling the calming effect of the pose.
I
EXERCISE TIPS: If some of your thoughts tell you to lower the arms before
you should. let the thoughts come and go. but KEEP THE. ARMS
to experience the effect of this pose.
POSITION
The arms may shake slightly.
from the release of built' up tension Any tingling is' caused by increased
I
nerve activity. Concentrate on your breathing and keep the elbows
straight (the 2 keys to the exercise).
the easier and more beneficial and
The more you do this exercise.
it gets. I
This exercise relaxes the heart. and stimulates tne. nerves that go from
the fingertips. through the hands and arms into the chest. meeting' at
the heart center. Holding the position properly for 2-3 minutes relaxes
I
the heart muscle. expands the lungs and cleans the entire' upper torso.
t.hrouah the stimulation of the lymph system. and neck muscles
are isometrically flexed and a wave of relaxation flows into them after-
This exercise makes you feel light and at ease. as tension 1s
I
from the upper body. '

I
7 - in Easy Pose or on the back'
for 1-5 minutes. ..
.... ,, I
--'
a. MEDITATE from the heart. or pick
any of the heart meditations that you enjoy. I
I
I
I
I
I
I
65
I
I TO CLEA.N LYMPHA.TICS
&. ApJUST LO\..JER BACK
I -July 9, ;984

I 1 • Lie on back and raise

right leg to 90 0 , holdinq

I it steadily in place for-1

minute.
raise
With leg still up,
and lower the ar-ms
quickly, from floor to 90 0
I and back for 1 -2 minutes.
Change legs and repeat.

I 2. - On back, arms raised above

chest, fingertips
I kneed fingers, moving hands
quickly in and out while
SLOWLY raising alternate legs
I for 2-3 minutes.

I, 3. Hands at sides, bend knees

to hit the chest, then stretch
them out straight and off
I the ground, POWERFULLY.
peat for 1-2
Re-

=:.... ...'"" ---.---::.:

I =;.
.'- -- .. ,. ..... - ......
4. Lie flat on back with long,
"

I- deep breathing
lips, whistling.
lax. (you
through the
Totally re-
can go to sleep
while whistling.)
I
I (Times added by G.K.)

I
I
I
 I
66
I·
c-: L E.&:... NS T NO
& ENERGY BALANCING
THE: LVT'lPH GLANDS I'
February 15, 1984
1. In Easy Pose, stretch arms up paral-
I
lel to the floor and out 60 0 frcm
each other. Bend hands up at wrists
(palms facing forward), and circle the
I
right hand on the wrist, keeping the
left hand perpendicular to the arm,
for 2 minutes. '!hen repeat, changing
hands. '!his affects the thyroid and
I
parathyroid very porwerfully and moves
the "ou." energy. I
2. Now clap the hands out in front
of the bc:xJy for 2 minutes.

3. Arms still straight out in front,

I
9" apart, palms down, move the hands
so that the fingers p:>int up, then par-
allel, then p:>int them down, jerking
I'
them in three stages, forcefully. It • r ,

will be soothing and annoying at the

same time. Continue for 2-3 minutes.
.
• ;: D"
i,.. •.••
, ..
.:J
. I
.: ..•'
.ft
4. Now, moving fran. the hips, with
arms stretched out to the sides, palms
down, lean back slightly, then forward
I
.slightly, back forth .to build the
muscles that save you fran old age and
back trouble. Keep the spine straight
and move the arms aloncj with' the body
I
and move like a fulcrum for '2-3 minutes.

5. Now interlace the hands in Venus

I
Lock on top of the head and twist
the body rapidly fran right to left
for 2-3 minutes to IlOve all the energy
you have created.
I
6. Now stretch arms out in front,
parallel to the floor and 60 0 frcm
I
each other, as in #1, but with the
palms down. Slowly rise one arm to 60°
up, lowering the other and continue as I
arms move slowly frail front to back,
about 60 0 fran starting position and
back, to balance the energy, for 2-
3 minutes.
.1-
I
I
I
67
I
I 7 •. Now sit straight and at peace with
arms folded at chest, right over left,
and chant

I Har
Har
Hari
Hari
conCEmtrating between. the eyebrows
I and the root of the nose. Pull the·
energy up between. the navel and the
3rd Eye and continue for 2-5 minutes.

I. 8. Now sit on the heels and bend for-

ward resting the forehead on the ground
in Baby Pose, arms at the sides. This
I should be done at least once a day to
balance your energy with the spinal
serum and rejuvenate the nerves. in

I the spinal column. Relax for 2 minutes

9. Kneel on.forelegs, fingers interlac-

ed behind the neck and lean back as
I far as possible, keeping balanced.
Think of one Q:xl, one unit of earth,
peace to all and happiness. Hold
I for 1-2 minutes and relax.

(NOl'E: CEIN LOCK must be applied during

all exercises. Times added by G.K.K.)
I
I
I GOD eOESN'T LIVE IN CHURCHES & TEMPLES:
Churches and temples were meant to let
I people know that there is a God.
They are like "God Fairs", where people
come for God Consciousness and live
I in God Consciousness' and know we are
alike in that Consciousness.
God doesn't live there.
But
God is not
fool enough to live without a woman because is not
I the way God is. The Law of Polarity governs life. Each
male has a "fe" and each "fe" has a male ••• (The) house-
holder is the pivot of life and God lives in cozy homes.

I August 7, 1975

I
I
 I
68
I
BALANCING THE DEPOSITORV SYSTEM
F o r t h e Thymus & Immune System I
May 2, 1984
(Times have been added by G.K.) I
1. Stand up, bend forward. let-
ingthe arms hang, and swing
them from side to side,. 2-3 minutes
I
2. Still bending over. swing I
al ternate arms up to the sides
and down again, 2-3 minutes.
I
3. Lie down on stomach. iock
hands behind the. lower
and inhaling, lif't upper.
back,
body
I
and arms, and exhaling" lower
them,. ?-3 minutes.'
I
4. Turn over onto back and raise
both legs to 90·, catching the
toes with the hands. Pull legs I
over the head into Plow Pose,
':!f
'(3:l5 --y
and raise them back to 90·.
2-3 minutes. I
,- .
. S. On stomach again, Bundle Roll
with arms tightly at sides,
I
across the floor and reverse,
6 rolling back to original position
I
On back. cross le.s at ankles,
and raise them 1 foot.
ankles. .and' lower them.
reverse'
Repeat
I
for 2-3 minutes.
I
7. Sit. in Frog Pose. Slowly
arise, letting the hands hang
as in #1, and then squatt to
'1
Frog Poseagaiil. 2-3 Mins.

8. Put both hat)ds on ,ground

I
and raise alternate l'egs as
high and as fast as 'possible.
2-3 minutes.
I
,I
I
I 69

I 9. Si t i n Easy Pose, hands in

Venus Lock, and circle the upper
body in each direction, 15 times.
I
10. Standing up straight, arms
I overhead, "bend down and touch
the floor.,26t:ines.

I 11. Sti 1 L standing, arms overhead,

squatt into Crow Pose and arise
I again, 26 times.

I 12. Standing still,

with one hand on top of the
other, legs slightly
arms up
apart,

I bend over and touch alternate

toes, coming all the way up
in bet\-1een. 26 .times.

I 13. Si. tting, "raise the right

,.....
I" arm out to the side and circle.
it. Then change arms and circle
I \
I ....,:..•
. -_.... - .
the left one.
arms in
Then circie both
alternate circles.
.
I (Make circles 1 or 2' diameter)
1 minute each.

I 14. In Easy Pose, bend fOr\oJard,

resting on the .elbows, and strike It\:
I the ground with alternate hands.
1-2 minutes.

I 15. Standing, drop head back,

with chin up, and hold with normal
I breathing, for 1-2 minutes.

I 16. In Easy Pose, with hands

on shoulders, fingers in front,
thumbs in back, twist from left
I to right 2-3 minutes.

I
 I
70
I
FOR IMMUNITY
January 1, 1981 I
1. Sit in Pose and join the hands
in Venus Lock behind the back. raising
I
the arms as high as possible behind
you.
breath.
Begin twisting. using a powerful
building a good momentum:
This is called VAYU MANTHNA KRIYA
I
and it is 'regenerating. making you
young and beautiful. !t takes care
of the complexion. and banishesnegat-
I·
ivity. Continue for 2-3 minutes. -

2. Immediately place then inside

I
the armpits. \·lith elbows out to the
sides. Inhale and raise the elbows
high. and exhale bringing them down
to the sides. very fast. like .wings.
I
The breath will be like a steam engine.
Continue for 2-3 minutes. I
3. Extend the arms straight out to
the sides. with palms facing down.
and begine flapping them like wings.
,,,
1- ,'to-
,
, I
up and down within 60°. without bending , '.

the elbows" Inhale up and exhale down

through an open mouth. Go faster I
\
,.,
r
I
.and faster for 1-2 minutes. Inhale
¥ It-
deeply. exhale and go right on to
the next exercise. I
4. Lie flat on the back and place the
hands. palms down. beneath the lower
back. Keep the legs straight and ... ...
I
alternately raise them to 90° with ....
a slow Breath of Fire. (It takes 2-
3 breaths for the legs to go up and
\
\
\
I
down. ) Continue 3-4 minutes. Then I
inhale deeply. stretching both legs
straight up to 90°. and hold for 5
seconds. Exhale. inhale deeply. exhale
---::.J-
I

I
and relax down. .
... ... I
5. Remaining on the back. clasp hands
in Venus Lock behind the neck.
and raise both legs up to 90°', heels
together. Exh'lle and 10\'Jer them to
I
floor. Continue for 2-3
Without pause. proceed to next exercise
I
I
I 71

I ,
,, 6. Keeping the legs straight, heels
together,' hands in place. raise the
I \
\
\
legs to 90°, and the upper body to
form a
"U"' shape. Inhale up, and
\ exhle down. Jump to raise legs and
I ".
,
I
I
I
upper body. Continue for 2 mi nutes.
Inhale deeply', and quickly come into
Easy Pose.
'It
I 7. Cross hands over heart center.
Concentrate all your energy' into it
as you chant, in monotone:
I A r d a s Bhae,
Amar- Das ,

I Amar Des
Ardas
Gh..l.r"u,
Bhae.
Ram Des G u r u ,

I Ram D'as Guru,

Ram Des B"L1rl..1.,·
S a e h e Sa.he.

I Continue';o!-'f.or 10 minutes. Then inhale

dp.ep 1 y cnd proceed I.od th the set.

I 8. Archer Pose, . .! ith left leg i,n front

taking most of the weight, right leg
"extended straight behind, left arms
extended out in front, parallel .to
I the floor, as if holding a ·bow.
the right arm back, bending the p.lbow,
Pul]
so that the hand is near the, arm pi t,
I as if pull ing an arrow. A stretch
should' be felt across the cest and
navel. Eyes open, focus straight
ahead into infinity. Chant aloud: (p140)
I
9. Udaray, APara,y ...

I· Haring,
Nirname,
ka.:r-ing,
Aka.me.
(to the faster melody) for 8 minutes.
I" 9. "Still standing, feet together,
extending . both' arms straight out in
I' front, making a cup \-1i th the· hands,
Stretch the arms out" from the shoulder
and chant:

I Ad Such,
Hebe S u c h ,
Such,
Nanak Hose Bhay Such.
I for 4 minutes. Then relax.

I
 I
72

THVMUS & IMMUNITV SET

I
July 14,1984
1 • In Easy Pose, with hands before
chest, palms facing' each other 12- i I
18" apart, just shake the whole body,
creating' a body rhythm, especially
in' the trunk, but giving the 'entire
-I
body a shake.,..massage like heavenly
hell! Get wild! It starts to happen
after you 00n It want to shake anynore.
Every tissue has to sweat - 10-15 mins.
I
2. stand straight and m::we hips up and
dcTwn by lifting alternate heels and
I
Shi.mny, twist, hip
bending knees.
dance! Extend axms out to the sides,
hands limply hanging fran wrists,
«.-:- I
continu shaking and roll the shoulders
in uniscn with the hips. pore
in the thighs has' to :sweat to get
the toxins out arid adjust the pelvic
I
bones, 8-10'· minutes '(another version'
gives 10-15 minutes).
3. In Easy Pose, palms pressed together
I
overhead, e1b:lWs slightly bent, twist
,forcefully and faStfran side ' to
side for 5 minutes:
I
4'. In COw Pose, lift left leg straight
up, as far 'as possible and keep it
up as you bend elbows and touch fore-
I.
head to the grc:iI.tOO between hands,
52' times. Repeat with the opposite
leg, up, 52 times.
I
5. Kneeling, on "," thrust pelvis
forward, ,arch back and touch heels
into camel Pose, and al "2", straighten
I
body, to 108 (54 repetitions).
6. Lie down, hands under hips, palrns
I
down and -bring knees to cheSt on "1"
straighten legs to 90° on "2", quickly,
heels striking buttocks as ,knees bend,
counting to 108.
I
7•
al
Lying flat a l back, both hands
heart, relax for 1-2 rilinutes.
I
'!hen al "1", hands still on heart,
sit up and touch head to knees. en
"2", lie back down again, and continue
at a m::derate to slCM pace, counting
I
to 52, only!

8. Relax on back with Gong Meditation.

I
I
I
I 'THYMUS & IMMUNITY
73

And Oxidation
I 1. A. Raise right leg to 90°.
B. Raise left leg to 45°.

I C. Lower both legs down together.

D. Raise left leg to 90°.
E. Raise right leg to 45°.
F. Lower'both legs. Repeat
I sequence for 5-10 minutes.

I 2. Lie flat on back.

behind head on ground.
Extend arms
Raise legs
,."-"""',,
I •
, ": ........
,
. ..
into plow, so that toes touch hands
I overhead. Lower legs, and repeat 52
times, counting each leg lift.

I 3. Frog Pose:
Count 1 come up and left hand

I touches heart.
'Count 2, hips down again.
Count 3, hips up and right hand
touches heart. .
I Count 4, hips down again.
Continue sequence, counting to 108.

I 4. Stand up straight. Arms up straight,

hugging ears.
I On bend over and touch ground.
On "2", stand up again.
Continue counting to 108 (54 times).

I
5. Sit up with legs stretched straight
I out· in front, holding on to toes.
Roll neck so that forehead comes towards
knees in each rotation. 52 rotations.

I
I 6. Lie on stomach, and qrab ankles
On "1", inhale and stretch up into
Bow Pose, high .
. On exhale and relax down.
I Count aloud "1", "2", "1", "2", five
times. Then cO.unt, "1", "2". "3",
"4", "5". "6", etc. to 108 (54 cimes).

I
7. Relax completely on back with
I Gong
 \
I
74
I
For the 3rd
SET
Glands I
April 23,1984
1. In Easy Pose, raise arms overhead
and dance them for· 2-3 minutes.
j.
I
I
I

2. In Plow Pose, supporting hips

with hands, raise and lower alter-
I
I I
nate legs to 90° for 2-3 minutes.'

3. In Easy Pose, place fingers

on shoulders, thumbs in back, fin-
I
gers front, twist back and forth for
2-3 minutes, (inhale to left).
I
4. In Crow E'ose, put both hands on
heart center, one on top of the
other, and stand up, squat down,
continue 26 times.
I
5. In Easy Pose, with hands on
knees, flex the SPine fron top
..5. I
tobottcxn, powerfully for 2-3 mins.

6. still in Easy Pose:

(a) Raise arms straight out in
I
front, palms down
(b) Raise arms straight overhead,
palms turned backwards
I
. (c) IJ::lwer them straight out to
,sides, palms down
(d) 2md bring them straight out
in front, palms UP. Repeat the
I
sequence for 2-3 minutes.

7. Still in Easy Pose:

I
(a) stretch arms straight out
in front; palms down
(b) Raise left arm up to 90°,
and . keeping both arms stiff and
I
straight, , vibrate the right arm
up and down for 1 minute.
(c) CXltinually vibrating the
I
right arm, ncve the left arm down
and out to the side, palm down.
Re':urn left arm'to original posi-
tion and repeat the sequence on
I
opposite arms.

8. Still in Easy Pose, interlace

I
fingers arid rest them on head
I
I
I
75
I (a) Eend anj place forehead

I on the floor
(b) In same position, raise
forehead only _
(c) Circle the torso left and
I up to upright position
(d) Tuck chin into chest
(e) Circle torso right and

I ,
",
down, returning forehead to
the floor, .and repeat sequence
rhythmically for 2-3 minutes.
\
,,
I I 9. Lying on back, raise feet
foot above floor, and point and
flex alternate -toes for 1-2

I minutes.

-10. Raise arms to 90° and alter-

nately lOOVe the rapidly back
I and forth, in line with the
body for 2-3 -minutes.
1.0

I (=::: M 11. Still on back

(a) Place hands under lower
back, bend knees and with feet
flat on the floor, lift and
I lower buttocks 26 times.
(b) catch heels and continue
lifting and lowering buttocks

I 26 times IIOre.

12. Still on back, hands under

buttocks
I (a) Raise torso to 60°, inhal-"
ing t ·of lung capacity
(b) Raise torso to 90°, inhal-

I ing t IIOre
(c) Incline 60° forward, inhal-
ing another quarter of capacity
(d) Bend all the way forward,
I forehead to. knees,
the final quarter
inhaling:

(e) EKhale to original "IXlsition

I and repeat for 2- 3 Iriinutes.
13. Baby Pose, chin on floor
or head turnted to left side
I for 2-5 minutes.

J4. Gong meditation

I 15. Move like an alligator on

the belly, swinging the torso
from side to side, 2-3 minutes.
I " . (Times added by G.K.)

I
 I
76
I
POPCORN SET
September 18, 1985
I
.:L. t.:HEEl POSE: Knees bent. heels under
buttocks. feet flat on floor hip-width
apart. hands overhead & under shoulders.
lift and arch the body. straightening
I
arms and legs to ,form a half wheel. Inhale
through nose. exhale through mouth. and
hold for 5 minutes. I
:2. .SHOULDER STAND: Alternately lower
legs back behind the head. to touch the
floor. Inhale through the nose. exhale
through the mouth. ("Can you remember
I
your problems - do they make any sense?")
Continue for 3 minutes.
:3. LIE FLAT ON B.a.CK. heels about 4 inches
I
apart. and keeping them in place. roll
the knees left' and right on the floor
together.
back.
You will feel it in the lower
Breathe thru the NOSE. from the
I
NAVEL. for 4 minutes.
4 . AS ABOVE: Lift left leg up straight
and grab on to it lrii th both hands. and
I
massage your toes. "Hello Mr. Toe. nice
to see you .•• How are you. Five Fingers?"
Introduce yourself to Mr. Toe and his I
4 associates. Keep knees straight. and
al ternate legs. 'grabbing with outstretched
arms which remain up throughout. RAPIDLY
for 3 minutes. ' (Note: Without very long
I
arms. or huge feet. it is impossible to
keep the back on the floor and the leg
at 90°. so do the best you can:)- I
5 • ,LIE FLAT ON B?.CK and jump like a fish
on a hook. Don't be ,- fight for
your life: Be quick: 1 minute. . I
6 • AS ABOVE. 'nOlfl be popcorn in the
popper. Pop up "ll'ld out.
are i:n a sauna- bath.
(lo it ti 11 you
You can do this
exercise for 62 minutes. and then you.
I
are entitled to 3 lemon cookies: 3 minutes
7 . t.!E ON STOMACH &. be pop<:t')rn' F 1 inq
arms. legs. head and upper torso up and
I
out. POPPING: For 1 minute.
a . STAY ON relax and sleep
on belly (to taped music "Himalayas" If:as
I
played) .
COMMENTS: "Ever since Siri Singh Sahib taught this set. we've
been doing it in morning Sadhana (prefaced by morning exercises) with the
I
times slightly shortened. and it is t.:ONDERFUl:"
Try the POPCORN exercise any time. -by itself. for a quick lift and to expenc I
the tension & frustration of the day. It's fun: You can even laugh.
"I f you want: to be sane. you h?ve to do tlf:O things every day: slf:eat and
laugh" - Y.B. - I
I 77

I
FISH FRY KRIYA
I 1985

1. en stanach, clasp hands in Venus

I IJ:x:kbehind back, and raise torso

as high as p:lSsible into rrodi.vied
Cobra Pose, 108 times. (Opens the

I heart and energizes

region.)
the throascic

2. Rocking Bow Pose. Allowing- the

I breath to· llOVe you, rock back and
forth in Bow Pose, 108 times. _(Pr0-
duces energfy to revitalize the cells
and keep you young.
I 3. Rock Pose into Gurpranam: Sitting
on heels, inhale, and exhale bending
I forward to touch forehead to ground,
and extend anns out in front in Prayer
Pose, 108 times. (For elimination.)

I
4. Lying qn back, imagine being a
I living fish thrown into a red, hot
skillet, and !lOVe, !lOVe, llOVe! for
3 minutes. (If you act like se:meone

I with no control over- your nervous

system, then you E2!!. have control.)

5. Lying on stanach, place hands

I under shoulders and push up into Cbbra
Pose, inhaling up and exhaling down.
Do 108 Cobra Pushups.

I 6. Meditate. Internally chant

Har
"" '\
\
I

I- at the navel point, and

Har :f'
I

at the Heart center,

I Wa.
I
O.

at the 'Ihroat ceriter,

I at the 3rd Eye, and
He

I Gu.ru
at the Crown Center for 11 minutes.
Relax.

I
I
 I
78
I
KRIVA. FOR DISEA.SE RESISTANCE I
1. Sit on heels and stretch arms over-
head, palms pressed together. Inhale
and pump the stc:rnach by forcefully
I
drawing the navel in towards the spine,
and then relaxing it, rhythmically
until you must exhale. Inhale and
I
begin again. Continue for 1-3 minutes
and. relax. Stimulates digestion and
Kundalini energy in the 3rd 01akra.
I,
2.Still sitting on heels, place hand
in bear grip at chest level, forearms
parallel to the giOund. Inhale, hold
I
and try to pull the hands apart, apply-
ing maximum force without separating'
hands. Exhale, inhale and repeat I
for 1-3 niinutes. Inhale, exhale and
relax. Opens the Heart Center and
stimulates the 'Ibymus Gland. I
3. Still on heels, clasp hands in
Venus Lock behind the neck. Inhale,
exhale and bend forward, touching I
forehead to the ground! Inhale and
arise. Continue with powerful breath-
ing for 1-3 minutes. Inhale, exhale
. ... -. ..
",#
"" ,..".-.... 'M\
...
I
' .. -... .,-...
.
.... -" "
and relax. Improves digeStion and ;'\..4 . .:a....
adds flexibility to "SPine•. . • . _..

-----_...•..
- ...... •••

. --
I
.

4. Stretch legs out in front, reach

forward. and grab toes. Bend and bring
forehead to knees and elbows to the
floor, and renlain there breathing
normally for 1-3 minutes. Inhale,
I
exhale and relax. Implements circulat-
ion of glandular secretions frcrn prev-
ious exercises, and deep relaxation.
I
5. In Easy Pose, roll the neck clock-
wise, bringing each ear to shoulder
in turn, keepmg shoulders relaxed
I
and still, gently stretching neck
as head circles Sl\"CIOthly around, for
1-2 minutes.'Ihen revers directions'
I
for 1-2 minutes m:>re. Relax. 'Ibis
and the following 1:\<10 exercises open
circulation to the brain and stimulate
higher glands including the pituitary,
I
parathyroid, thyroid and pineal glands
\.1ti.ch work together. . ,I
I
I
I 79

I 6. cat/Ct::M: SUpporting yourself

hands and knees, knees hip width apart,
arms straight and shoulder width apart,
on

I inhale, and with head relaxed down

throughout, flex the spine down, exhale
flex it up. Continue rhythmically
and powerfully for 1-3 minutes, gradu-
I ally increasing speed. Relax. Trans-
forms sexual and digestive energy
while stimulating the nerves of the

I lower cervical vertebra.

7. Sitting op. heels alternately shrug

shoulders as high as possible without
I rroving the head, inhaling as the left
shoulder rises, and exhaling as the
right is lifted for 1-3 minutes. Inhale
I and raise both shoulders, exhale and
relax.

I 8. relax, lying on the back,

arms at sides, palms·up for 5-7 minutes

9. D.:Jg (or Triangle) Pose. Form a

I triangle with buttocks at pinnacle,
body forming a straight line frOm
-_ heels to buttocks, and from buttocks

I to wrists, head in line with body,

shoulders pressed straight (and towards
knees),' hands about feet from
toes. Hold the position for 5 minutes
I breathing normally. Inhale,. exhale
and slowly come out of the posio,on
to relax. Aids digestion, strengthens

I nervous system and relaxes maj or muScle

groups.

10 • Standing, reach and grasp ankles •

I Keepding the body straight, walk around
the roc:m in this position, for 1-3
minutes. Sit down and relax. Aids

I elimination and adjust .the magnetic

field to prepare you for meditation.

I a::M1ENI'S: To avoid persistent colds

and illness, it is essential to keep
digestion and elimi.natipn well funct-

I ioning. A strong metabolic balance

adds heartiness. '!his kriya develops
these capacities and builds disease
reSistance.
I
I
 I
80
I
KRIVA TO BALANCE & RECHARGE
THE NERVOUS & IMMUNE SYSTEM
March 23, 1987
I'
'Ihis is the most sacred kriya in yoga. It balances the 3" poIo'eI'S, the
three systems of thE! body: parasympathetic, syllp:lthetic, and nerve-aCtive
system. 'Ihese are very important and must, be in balance.
I
[):) this kriya so you will never 1:le in pain. It will slO\otly mn stel'ldily b.1ild
very sl:LUig steel-like stlmIina in you. You'll think better, act better mn be
preciselyao::urate in lite. You will lie intuitive so you can subtly pick
i
I
up mesS"")es, mn you \Ia1't have to go to psychic:s for yo.Jr sensitivity. 'Ihis
kriya is for the spine, Wich cOllLLols the nervcus system. It is like takin:T a
hu;e vitamin pill (so you l/Cn't need vita;"mins either), ard it will balance
fNer'./ IlX)le::ule in yr:m: body.
I
1. In Easy P::lse, place aJJlS cut straight, parallel to the floor, 30 degtecs
fOl:Wat'd trail the sides in a line with the thighs. Right Hand: with palm facln;
fotWrd, ,keep izldex an:! middle fin;er stifi an:! straight, ben:1ing' the tin; and
I
little fingers intO the palm, held by the t:lumb. '!he arm and the exten::1ed
f1n;ers remain straight an:! rigid like steel and do not m::JYe throughaIt the
meditatiat. (Imagine you are shootinq aderrin;er.) !eft Hand: Keep theellx:r.l I
straight with palm fllCin; the floor. H:we the left arm rapidly up and', down
(about 9" total), the breath becXminq ,like Breath of Fire, and the Belly
,Eutt:on autalatic:ally jl.l%l'pin;. ('Ihis breath :fraI1 the base of the navel will
l:mn out the gaz:bage.) '!he breath shculd sound like a steamen;ine.
I
After II minut:es,inhale, solidify the
'b::dy an:! keepin;t the att:enti.al· at the 3rd
Eye, tense every mole::ule to %eOdJd the
I
b::dy. Hold 30 se:::c:..Js, an:! e:maJ.e.
Imediately inhale and bold 20 sec:ax!s.
Rapidly exhale, inhale an:! hold 10 seccnIs.
'!he last tilDe, rapidly inhale an:!
'·1
bold 5 seccnJs. 'Iben arxl relax.
- - - -.
CXHIEmS: I f YOJ. get c:aq:s durin; ,this
exercise, ycur calcium is ,off; get
I
tired, ycur 1IBgnesium is out, of balance.
I f the arm hurts, take 2 bananas because
the potassium is out of balance. I f ycur
lo;,oer back hurts (ard you are a lo'CIIlan),
I
1Ilell5truaticn is iD'P"ired, a.n if you are
a-man, you are en the verge of iIrp:Jt:.en:::y.
I f the head hurts it 1IPahs the flO\ot of
bloc:d to the head is c:i::structe:l and
I
rutritien is lXJt right.
2. easy lcc:k palm aver palm, with right
pa1m facin; body, fin;Jers averlafpiniJ the back of
I
the opposite.hand at Heart ce.nter. Inhale and
press han:Js t.o;ether so hard that the hams, aJ:mS
and rib cage begin to shake. Hold 15 seccnJs and
Repeat twice m:n:e (3 tilDes tota1), and
I
then relax. .
<n!'!E1lIS: 'Ihis exercise brln;s the navel area into
balance ard recharges all the pranic areas am the
I
iJlmme system of the b::dy. It will put you .into a
state, even i f done far c:nly a few
I
I
I
81
I
DISEASE RESISTANCE & HEART HELPER
I 1. In Easy Pose, interlace .fingers,
pressingtl1e thum!::ls together and rest
I in the lap, palms up. Apply Mulbhand
by contracting and pulling up on the
rectum, sex organ and navel point.

I Olant
me Co<
God
God
&: me,
o.re

I and with each repetition, .pull the

locks up a little tighter, for 3 minutes
Invigorates first chakra and elimination

I promoting disease resistance.

2. In Easy Pose, hands in Guyan

on knees, inhale deeply, exhale slowly
I lifting the rib cage, and with the
breath out, pump the stomach in and
out as long. as possible. Inhale and
I repeat, continuing for 3 minutes. stimu-
lates t."le 3rd chakra, en9urance and
nerve strength.

I 3. In Easy Pose, bring the left arm

in back of the torso, bending it so
that .the hand . stretches toward the
I right shoulder, palm facing away from
l:x:dy, . with right hand in Guyan Mudra
on knee. . Deeply inhale, completely

I exhale, hold the· breath out as long

as possible, applying Mulbhand, then
inhale and repeat. for 3-5 minutes. #3
strengthens the and incrE?Cises
I circulation above the diaphragm.

4. In any comfortable meditation posture

I meditate· on the regular . energetic flow
of the breath. Feel your radiance and
light.
I o:MMENTs: 'lliree repetitions of this
kriya is a very effectiVe practice.
I
I
I
I
 I
82
I
EXERCISE SET FOR THE
LUNGS AND BLOODSTREAlVl I
In Easy Pose with a straight spine,
holding knees, inhale o:rnpletely,
I
stretchin<] the ribcage to the maximum
(do not sip I'll:lre air in later, and
don't leak). Place the tongue against
I
the back of the upper teeth at the
roof of the mouth, and flex the relaxed
spine rapidly until you can no longer
hold the breath in, and then exhale•
I
.Gradually increase the time of breath
retention to ale minute. continue for
11 minutes.
I
CXM1ENTS: 'Ibis is an excellent exer-
cise to ,build stamina, make the blood
I
suck up oxygen fran the lungs, and
help the heart muscles regulate and
and reorganize themselves. It pressures the kidneys, gonads and adrenals.
It is necessary to hold a full inhale' for a full minute to supply optimum
I
to the blood stream. When less oxygen is available, the brain,
organs ind glands function poorly and systems break down causing illness.
'Ibis exercise, done for 11-22 (maxjmum) minutes a day will totally purify
I
the bloodstream. If you do it 'for 22 minutes, rest .the first 11
minutes, -and then continue.
I
I
IF YOU CAN RELATE WITH THAT UNIVERSAL
RADIATION so the beam and' frequency of
,I
projection is clear, then you have commun-
icated with the universe and it will
support you, just as happy parents· will
support their offspring, their .creation. I
I
This relationship of consciousness to
Infinite Consciousness is the one funda-
mental requirement of life and the aim
of yoga.
er"
<I " ' \ 'iJ I
Quoted from Sadhana Guidelines
I
I
I·
I
I
I 83

I SERABANDANDA KRIYA
For any
I october 12, 1911

I 1. Begin in Triangle Pose, heels

on floor, hands and feet one foot
apart fron each other. Hands and

I feet remain in place throughout.

I 2. Fran Triangle position,

exhale and lower OIIN OOLY
inhale,
to the
floor.
I
I 3. Inhale and exhale into Cobra, back
arched, arms and legs straight. .

I
I 4. Inhale into Triangle pose CN 'ICES,
then exhale and lower. Repeat
fron #1, 26 times. Relax 10 minuteS.

I 'nlend repeat 26 m::>re t:ilTIes, relax

10 m::>re minutes, and repeat once m::>re,
relaxing Cleeply afterwards.

I 0l-lMEN!'S: This kriya WILL aJRE ANY DISFASE. It opens valves in the veins
and arteries for c:anplete circulation. It opens the vertebrae to allow

I blood to flow through every part of the spine and then to every part of
the body.

I
YOU ARE THE UNIVERSE! If you are not beautiful
I and graceful, there is nothing beautiful or
gracefuL This is a truth, for you are the
universe and the universe is you.

I October 14, 1971

"Sermon on Two Cushions"

I
I
 I
84

TQ
I
RELAXATTQN SERTES
TO REMOVE NEGATIVITY &
February 15, 1972
TENSION
I
1. In Easy Pose, inhale for 5 seconds,
exhale for 5 seconds, and pump stanach
for 5 seconds. Cbntinue for 5 minutes. j, I
2. Lying 00 back, raise hips OOLY off
the ground, without using hands, keeping
legs and back on the ground. Hold
1
with long, deep breathi.n9 for 1-3 mins.
(For youthfulness.) I
3. en back, raise both legs 4-6 inches
and hold with long, deep breathing for
1-3 minutes. "'!he whole body will salute
you and you can digest anything." All
I
toxins will cane out and it is good for
the heart. ·1
4. Raise left leg up to 90 0 , keeping the
rest of the body relaxed with long, deep
breathing for 3 minutes. Cleans toxins
and renews vigor. .
·1. ., '

.- . "'......1
,',
5. Raise head ally, keeping the rest. of .
.':j
:}
the body relaxed, with long deep breath- , .."?... 1y'

ing for 3 minutes. Good for headaches,;

6. 'Make a pillow of .the right arm and

relax on the right side, raising the
left leg as high as
with relaxed body for
possible and hold
.3. minutes. I
7. Relax 00. the stanach for 1 minute.
GoOd for the coloo. and eliminates toxins
8. catch heels with hands and pull into
I
buttocks without raising the body and
hold with long, deep breathing 3 minutes I
9. Raise upper body in Q:lbra with the
support of the hands, and hold with
long, deep breathing for 3 minutes
or as long as possible.
I
10. In
Ad
pose, chant (pg. 132)
Gurey Name,.
I
Jugad Gurey Name,
S a t Curey Na.me,
Guru Na.me I
for 5 minutes. set takes 26-31 minutes.
You'll cane out of it as fresh as fran
a sleep.. Tension is good if followed
by relaxation.
I
I
I 85

I
TO REMOVE NEGATIVITY
I January 19. 1973

I
1. Clasp fingers in Venus Lock,
I but curl Mercury (little) and SUn
(ring) fingers into the palms instead
of crossing '!hen hook left

I saturn (middle) finger aver right

Sun (ring) finger and pull, hard.
Focus at the 3rd eye, continuously
pulling hard on the finger lock for
I 1-3 minutes. Removes anger and en-
thrones the neutral mind.

I 2. Fit base of palms under the

cheek. bones and };USh as hard as you
I can for 1-3 minutes. It doesn't
have to hurt, but if it does, you
have the right spot. Makes you feel

I happy!

I 3. Grasp left wrist with the right

hand and pUll the left arm as far
to the right as possible, and then
I sane more!, for 1-3 minutes. RemOves
tension a<=r9Ss the shoulder blades.

I
4. Make wrist lock .behind the back

I with the' hands touching the spine

and try to bring elbows together.
Pull! Arch the spine forward and'
apply chin lock for 1-3 minutes.
I Raises energy up the spine and .ele-
vates you!

I <:XMmn'S: '!his short set leaves

you feeling great! Perfect for dep-
I resion, anger, fatigue or stress. G.K.

I
I
 I
86
I
REMOVING TENSION &
Exercises for tension & per10aic heaaache'
NEGATIVITY
. I
1. Apply thumbs to cheeks, below eyes
and massage in a circular motion for
I
3 minutes. Releases tensioo.

2. Right hand flat, place base of palm

I
on center of' "forehead just above the
nose. Vibrate hand ,3/4" up and d::Jwn,
twice a second, meditating 00 the brow
I
lX)int for 3 minutes. For eye tension
and mind focus.
I
3. center of right palm on center of
skull. I£lok up through tOp of head and
massage in small circular motion for 3
minutes. Aids memory.
-I
4. With hanOs in Venus. lock behind
neck, lean back 60 0 , and raise leigs
I
to 60 0 and hold for 3-10 minutes. can
be done in the morning to balance the
Electro-Magnetic Field. I
5. en back with legs up to 90 0 and
spread apart 60 0 , hold on to toes with
long, deep breathing for 3 mutes.
I
6. Seated in Easy Pose, roll head on I
neck easily for 2 minutes.

7. In Cobra Pose, wcilk your hands for- I

ward lightly dragging the body for
5 minutes.
I
8. In Easy Pose, silently meditate on

for 5 minutes.
I
For tension and periodic headache.
I
I
I
I
I
87

I
I FOR NEGATIVITY

I 1. In Easy Pose, hands in Guyan

Mudra,. raise left arm 60° up
and hold with long, deep breath-

I ing for 2 minutes. '!hen switch

anns and repeat. .

I 2. Release arms down and meditate

at the 10th Gate (the Crown
I O1akra at the top of the head)
for 3 minutes.

I 3.Arms out to sides, palms up,

hold with Breath of Fire for
I 3 minutes and then relax.

I 4. Perform 15 Frogs: Heels to-

gether and raised, fingertips
on floor between knees, head
I raised, inhale and straighten
. knees, lifting buttocks while
dropping head to knees, arms

I and legs straight, hands and

feet remaining in place. Inhale
up a"ld exhale down.

I
5. In Rock Pose, lie back on

I the heels with long, deep breath-

ing, pulling Mulbhand on each
ex.lw.le for 3 minutes.

I
6. Standing, raise up to toes

I and straighten arms overhead,

fingers entwined in inverted
Venus IDck, palms facing ceiling.
Hold with long, deep breathing
I for 3 minutes.

I
I
 I
88 I
ELECTRO-MAGNETIC
and Aura
FLELD. I
1972
1 • Neck Rolls in Easy Pose. Roll the
I
head easily, 15 times in each direction
.L
I
. {J -
(chin to .chest, right ear to right
shoulder, arched, nose pointed to
ceiling, left ear to left shoulder,
chin. to chest again, etc., and then
,
I
,.
"
. , ",
'

,
I
....... _- ..

reverse).
"

'",.
," ',,'
2. Figure Eight Neck Rolls, head :,, ", .
describing a large figure 8, 15 in
each direction.
. .. . I
3. In Rock Pose, hands behind
back in Venus Lock, bend forward so
forehead toucheS ground. Raise harids 8. I
in three parts with three shaJ:p inhales
and exhale them down all the way,
for 3-5 minutes. .4. I
4. In Easy Pose, swing arms back
and forth, inhaling as they arc back,
and exhaling as they swing forward,
I
to heart center, 2" apart. Eyes open
briefly with hands alnost together
in .front. Keep arms straight and
continue for 11-15 minutes. To see
I
the aura and increase it. Also over-
canes depression and brings in a lot
of energy and healing
I
5. still seated, extend left ann
straight out in· front,· palm facing
right. Extend right ann, palm facing
I
right, thumb down, and cross it under
left wrist. Clasp right fingers over
left palm, then left fin<jers over
I
right. IDoki.n9 to thia 3rd eYe, raise
and lower hands, arms straight, to
60 0 up and 60 0 down for 5 minutes. I
6. Rajwari Mudra Meditation: In Easy
Pose & Gyan Mudra, upper arms 1-2"
frc:m bc:dy, forearms at 90 0 frc:m upper
I
arms and 60 forward (over thighs), in-
0

hale in 4 parts and exhale in4 parts

cOncentrating on palms for 11 minutes. I
'!ben cross arms on chest and lower chin
into .notCh. with light, long breathing
for 3 minutes. 'Ib end, inhale as head
arches and drops back, and· exhale as
I
chin ccmes back to chest. Relax.
I
I
89
I
7. (To see auras for- years In
I Fasy Pose and Gyan Mudra, focus eyes
at tip of nose, and with a long, deep
quiet breath, inhale .

I and exhale
"i.-Jha·

Guru.
I (Time unspecified).

I 8. 10 Part M=di.tation, palms to eyes:

Sit in IDtus or Fasy Pose with hands
on knees in Guyan Mudra with the eyes
nearly closed. Break the inhale into
I 10 equal parts or "sniffs" • With
each sniff, IOOve the hands mechanically
(in short jerks) 1/10 of the way toward
I the forhead, fing'ers straight, palms
facing up. On .the 10th inhale, the
palms are on the foreheaq. with the
fingers pointing up. As you exhale,
I join the fingertips frem base to tips
of the 2 hands and lower slowly,
separating them at navel level and
I returning' them to Guyan Mudra on knees.
On each sniff of the inhale mentally
vibrate

I and on the exhale,

Guru
I Continue for 3-11 minutes. '!his builds
the nervollS system so nothing bothers
you. With TNeak nerves and aura it
I is difficult to act on your ideals.
'!his helps. (SADA)

I'
I INNOCENCE: As a human, if you are innocent
you will never be punished. When you don't
I know ANYTHING,. why try to know your own
Then you are not innocent. Never
try to know your demerits, but (instead)

I know your good points.

July 11, 1975

I
I
 I
90
I
GURUFATTAN KAlJR'S
QUICK A.URA. FIXERS
1. Arms straight out to sides, parallel
I
to ground, fingers spread as wide
as r;ossible,' make small circles, up,
.,'-'.
..
back, down and forward with Breath -.". :
t:;:\:::::::;== I
of Fire for 2-3 minutes. To end, \/.
inhale, bring fingep:ips to shoulders
and exhale. Relax quietly and notice I
the change.

2. In Rock Pose, hands in Venus Lock

behind the back, bend "and place fore-
I
head on the ground. Inhale in 3 equal
parts, bringing the arms 1/3 of the
way up on each, and exhale as yOu ...... I
bring them down again for 2-3 minuteS.
To end, inhale with arms up, hold,
exhale aImS down and relax in the
r;osition, feeling good. '!his exercise
f:..,
'....
'.
I-
connects all meridians, shifts nerve,
heart and glandular balance and im-
proves circulation.
-,
I
1
,
I .

3. Still sitting on heels, begin with

palms on knees, aImS straight. Inhale
and bring the aImS up to 30° , inhale
I
again and bring them parallel to the
ground, and inhale once rore, filling
the lungs and bringing the arinsto
I
60° up, in 3 equal Exhale
them down. To end, inhale anns to
60°, hold and exhale down.
---- I
4. Palms' together at heart ceilter,
fingers r;ointing up, foreiu:ms parallel
to the ground. Press palms firmly
I
together and inhale in 4 equal parts
to canpletely fill the lungs.
exhale ccmpletely in 4 equal parts
as you silently chant
'nlen
1
I
Sa.. Ta. Na. Ma.
with each stroke. Continue for 2-
3 minutes. To end, inhale, hold and
press the palms together as firmly as
r;ossible with tension in all parts
of the body. Exhale and relax in
1
this position. Qle minute is suffic-
ient if you press very hard and breathe
very deeply or you can do it for up
to 5 minutes to maintain a high energy
I
level throughout, the day.
I
I
I 91

I
I 5. A cold shower cleanses the aura
and produces powerful energy.
Bhaj an teaches covering the thighs
Yogi

with pants because the bcdy I S Ca _ t<B

I balance is regulated there. He also
reccmnends massaging the bcdy with oil
before showering, and massaging it
.-
I -,
\
\
1 I
on every part during the shower as well

\ I \: 6. 'lbe wearing of white or light

I I I { clothing amplifies the aura. Try

"
, , I-
f , I it for 40 days (and meditate daily),
and see Wat happens to your state of
, '" ,.):
I '" . .
....
I
" ",,,,,,
/,/
/ ",
mind.

....
....... " , ","
I -----
--- ,-
I .,.-- .- .,".-
.;0-

",
,
... ... , ....
.. PRAYER: My friend, learn never to wake
"-, ...-. ...
."
, ... .
",'
; up without meditation and without re-
/ I ,"
I .' -/,',
I / , \ \ \
,1 \
\'
lating to your own Unknown - - your God.
,
' ..
And never sleep without meditation and
I
,
\.\
, relating to your own Unknown, God, who
I /
I
,
I , \

," I
knows if tomorrow shall come. Keep the
I
I \ \
\ account clear. the day with God,
,
\
i \ !
\
see the day with God and then God will
take care of it. Isn't that simple?
...
I And at the end of the day, give your-
self to God and to sleep.
And if the morning dawns on you again, get up (and live)
moment to moment, day to day and walk away with the prec-
I ious gift of life. -Life is a precious gift!
There is a very important must, a thing you must do:
Pray in the evening, when the sun starts setting. (At
I that time) your energy gets out of balance, automatically
In the morning you are fresh with am:"
bition. In the evening, it- is natural

I to want to freak out somewhere.

try to stop it - pick a place where you
can close your- eyes and pray from
Don't

2 to5 or 10 minutes. (A couple of

I minutes of the Mul Mantra will do it.)

July 14 & 18, 1975

I
I .\
I
92
I
MEDITATION TO MAKE ONE YOUNGER
I
& Stop of deca.y
June 11, 12 (in New Orleans) 1970?
I
1 ) In Rock Pose (or a o::mfortable
I
ireditatitve arms stretched

J
to the sides, parallel to the
ground, .palms d:1.In, breathe long I
and deep with the eyes 1'10 open
for 3 minutes. 'lhen stretch and
meditate a few m::xnents. '1bi.s harrron-
izes you with the earth's magnetic
I
field, you becane 84 times stronger
and experience peace and joy.

2) Now, stiffen the hands very tight-

I
ly until they shake and the, ears
itch, and raise the arms 60 0 forward
and up, elbows and fingers straight,
I
thumbs beside fingers, with the
eyes 1'10 open•. When breath begins
to becane iiilportant,one will be I
connecting with pranic life force.
Allow shoulders to relax. Cbntinue
for 3 minutes (but no nore than
5 at first, gradually building to
I
31 minutes). 'lhen inhale, hold
let go to the universe and relax.
'1bi.s is ''Medi.tation of Prana" ana it I
.eliminates all' disease when done
regularly.
I'
MEDITATION FOR REVERSAL OF AGE .1
In Rock or meditation pose, press
elbows and' upper . arms tightly against
ribs, and extend foreaxms up at a
I
45 0 angle, palms facing each other
with thumbs extended and stretched
straight up, while the other fingers
remain relaxed, and meditate on the
I
Heart Olakra for .5 minutes, rising
above pain. It makes the whole area
radiant.
I
NOI'E: 'lheSe are 3 of a series of
7 beautiful meditations to be published
in Transitions to a
I
..
I
I.
 I
S3
I
I ELECTROMAGNETIC FIELD #2

I 1. In Easy Pose, raise arms to 60°

up at sides of b:ldy and hold with
Breath of Fire for 3-5 minutes.

I 2. In Rock Pose, right arm straight out

in front, palm up, left arm straight
back, palm up and do Breath of Fire
I for 1-2 minutes.
a.'1d repeat.
Then reverse arms

I 3. Still in Rock Pose, cup hands at

Heart Center, and with head b::Jwed,
stare into the palms. As you inhale,
stretch arms out in front, edges of
I palms still touching and as you exhale,
bring them back to Heart Center •
Continue for 5 minutes.

I 4. en elbows and knees, feet together

and raised, palms up and together,
......... :---..... _--
........._..

back arched (like Cow Pose), stare into

I palms with long, deep breathing for
5 minutes.

I 5. Gurpranam: In Rock Pose, berid down

stretching arms straight out ahead,
palms together, a.'1d relax with forhead

I on the ground for 3 minutes.

6. Spinal flexes in Rock Pose for

3 minutes.
I 7. Meditate for 3-11 minutes.

I 8. End bys1:laking entire body.

I
I
I
I
I
94
I
STRENGTF-TENTNG THE AURA
I
Stand up and bend forward so the
palms are on the ground and the body
I
forms a triangle. Raise the right \eg
up with knee straight. Exhale. bend
the arms and bring the head near the
. gt"ound. Inhale. resume Triangle Pose.
I
Continue this' Triangle Push-up for
lli minutes.
for another
Switch legs and continue
minutes. I
Sit in Easy Pose.. Ex tend the
:2.
left hand forward as if grasping a
p'ole so 'the palm faces right. Cross
I
the right hand under the left. palm
facing right and thumb pointing down.
and wrap the fingers over the left
hand so that both palms .face right
I
and fingers lock. Inhale, raise arms
exhale them down for 2-3 minutes
I
:3 • Put both arms forward, parallel
to the ground. palms facing each other
about 6" apart. As you inhale. let
tne arms drop back and stretch them
I
towards each other. Exhale. returning.
them to original position. Continue
3 minutes with deep, rythmic breaths .. I
COMl'1ENTS: This is a great. 'kriya for
keeping disease away and devexoping
your aura.
to
The time can be built up
minutes for' each side. in #L.
I
and 15 minutes each for exercises 2
& 3. Exercises 2 &·3 can be done stand-
ing in Horse Stance, (a martial arts I
pose:!. wi th the feet wide' apart. toes
pointing out. knees bent" hips tucked
in, lowering yourself as much as pos-
sible (as 'though' seate"d in a chair).
.1
Breathe powerfully from the navel.
You will achieve incredible strength
·from this posture. I
This_ kriya will induce profuse sweat.
It will cure almost any disgestive
p-rcl:>lem. I l;; strengthens the arms and
extends the power of protection and
I
projection in the personality.
I
I
I
I
I 95

I
I EXERCISE SET
FREQUENCY
FOR ELECTP:O M.n.GNETIC

I 1. In Easy Pose, extend arms out

to the sides with curled fingers
stretched back fran the pa1Jns and

I tensed like claws, rigid and taut

like two lion I s paws. Alternately
cross the wrists overhead, Il'OVing
powerfully and rhymically with
I Breath of Fire, coordinating one
.mOvement with one inhale-exhale
for 9 minutes. --...,r
.......

I 2. Without stopping, stick the

tongue out all the way, and. continue i.
for 15 seconds IlDre.
I 3. To end, inhale and raise the
anns up to 60 0 , hold for 15 seconds,

I exhale down and repeat, holding

for 30 seconds this time. EXhale
and relax.

I 4. Sitting canfortably, breathe

long, deeply and quietly for 3-
4 minutes (or sing ''Nobility'' along

I with the tape, fron the heart,

for 3-4 minutes).

CXM-tENl'S: 'lbis exercise

I on the electrallagnetic frequency
of the brain. Hand position pres-
surizes each fingertip, controlling

I the brain and its functions. Lymph

and nervous systems are tuned up
and the pituitary gland is stimu-
lated, causing the pineal to change
I the frequency and radiance of the
magnetic field.

I
I
I
I
I
96
I
MAGNETIC FIELD & HEART CENTER I
I
1. Eas:r' Pose, arms up at 60°, palms I
up, with Breath of Fire for 1 minute.
T"nen inhale, hold the breath, and
pump the sto.-nach in and out 16 times.
Dchale and relax the breath. Repeat
I
continue for 2-3 Builds
the psycho-electrcmagnetic field. I
2. IIlrnediate1y sit C)n the heels with
arms parallel to the
sides, allO\-dng hands
ground· at the
to hang I
from the \'irists, with Breath of Fire
for 3 minutes. "Inhale,
For the heart.
hold and relax.
I
3. In Rock Pose as above, spread the
knees wide apart and lean back 60°
supporting the body with arms back I
of hips, tilt the head back, inhale,
and pump the stanach in ,and out as "long
as possible, exhale, repeat and con-
tinue for minutes. 'lben, tilt the
I
torso back to 30° and· repeat the
cycle for H-2 IIOre minutes.stimul-
ates the thyroid, parathyroid and
I
navel center. If you practice these,
you will never need cosmetics for
a SIIOOth radiant ccmplexion and glow. I
4. still on heels with knees spread,
stretch forward, forehead on the ground
arms forward and relax for 1 minute.
I
'lben breathe long and deep for 2 min-
utes. Then chant
Teacher: Ong, Ong, Ong, Ong
I
Class: Ong, Ong, On.g, dng
Teacher: S 01""11..111. 9 '
Soh'-.lng,
Sohur'lg,
Sohung. I
Class: Sol""lun.g". Sohung,
Sohl..1ng, Sohung
I
i ft! jgJ I
for 2 minutes. Moves spinal fluid,
feeds brain cells and helps repair
brain damage of drug and alcohol abuSe.
I
I
I
97
I
I 5. Legs .stretched out in front, slight-
ly spread, grab toes and hold for

I 1 minute.

6. Back Platfonn. Lift the I:x:ldy on

I hands and heels, anns straight, head

dropped back, and I:x:ldy in a strcii.ght
plane, with Breath of Fire for 30
seconds. Then "walk" the legs wider
I apart until they are spread wide,
then walk them together again, repeat
and continue with Breath of Fire for

I 30 IIOre seconds. Inhale, exhale and

i.Itm:diately go into 2 leg life nerve
stretch, legs out in front, grasped
by hands and hold for 1 minute. Relax
I for 3 minutes.
and lower back.
For thyroid, heart

I 7. Maha Mudra. Sit on left heel,

stretch right leg forward and grasp
and pull big toe with right hand, clasp

I heel with left hand and keeping chin

tucked into chest, eyes fixed on big
toe, inhale deeply, exhale, pull Mul-
bhand, holding the breath out for
I 8 with diaphragm lock also
pulled. Inhale. Repeat and continue
for 3 minutes. Then relax on back
I for 5 minutes. This is the great
seal. of yoga. Its effects fill pages.
It can be practiced by itself.

I 8. Lie on the back and stretch aJ:!IlS

overhead on the floor, raising the
left leg to 90° and hold with Breath of
I Fire for 1 minute. Switch legs and
continue for 1 minute. Then raise
both legs 12 inches only, and continue

I Breath of Fire for 1 IIOre minute.

Then Relax for 2 minutes.
prana and apana.
Falances

I 9. SlOW'ly raise legs in shoulder stand,

spreading them wide open and hold
with Breath of Fire for 3 minutes.
I Then relax on the back for .3 minutes.
For the thyroid.

I
I
 I
98
I
10. Still on the b:lck, stretch arms
,. .'. I
straight up with the palms facing
each and raise both legs 6
inches only on the inhale. '!hen,
on the exhale, lower legs, and raise iQ.
I
head, ch.iri to chest. Cbntinue for
3 minutes with long, deep breathing.
Relax for 2 minutes. For the heart
"., ·"2_•••
.... - -- - - - _.- - •
.
,I
and navel centers. .

11. In. Easy Pose, grasp QP1X)site uPPer

I
arms across the chest and roll the
head in a slow .figure 8 for 30 seconds
in one direction, and 30 seconds in
the other. '!hen deeply inhale, bend
I
forward to the ground, exhale and
arise as fast as IX>ssible.
10 times.
Repeat
For the heart center and
I
thyroid, and to balance the hemispheres
of the brain.
I
12. Meditate. O1ant
God &. me,.
me EX God
I
one.
I
_ j AI j jgJ! ,ftj I
God and me. me God. are one.

<XM1E1-."TS: '!his set on coordination and repair of the nervous system

I
by stimulating the heart center. Your nornal. feeling of happiness, connec-
tion and well-being depend on the' balance of your psycho-electranagnetic
field. 'Ibis set strengthens and balances it. Best results are obtained
I
i f you practice a set .until it is mastered.
I
EXPERIENCE: In Kundalini Yoga,
important thing is experience.
the most
Your !,!xper- I
ience goes right into your heart.

Quoted from Sadhana Guidelines I

I
I
I
99

I
I TO
AND Rec::h.a r g e
CTRCtJMVENT
D i ......' i n e
FORCE
S h e 1 1.

Sit in Virasan, left knee ,to chest,

foot flat on ground at base of thigh.
Right ankle crosses OIler top of left
foot, hands clasped on left knee,
I 'and spine is straight. Incline. head
to knee as you inliale for 5 seconds •
Hold the breath in for- 15 seconds,
raising energy to the 3rd eye. '!hen
I raise head while exhaling for 5 seconr1s
Repeat 26 times. '!ben switch lP.gs
and repeat exercise. Balances energy
I flow in and out.
shell around you.
Recharges divine

I
I AURIC BALANCE & NERVE STRENGTH
I 1. legs. outstretched ahead, bend right
,leg and press heel into groin. Grasp .
I left toes with b:>th hands, pressing
big toemai.l with b:>th thumbs and index
..
fingers. Focus gaze above the horizon, -c----.
I and inhale in 22 equal sniffs, then
exhale in in 22 equal parts for 3-
5 minutes.

I 2. '!ben sit on right heel, stretching

anns and torSO fon;ard with palms to-
gether, and fix gaze above the horizon

I with 22 count breath for 3-5 minutes.

3. '!ben stand in Archer PeS!?, right

I leg back, left forward and bent at

knee, weight OIler fon;ard foot, left
ann extended in front as if holding
a b:lw, right a:cn bent back as if pull-
I ing an arrow, b:>th hands at heart
level. With 22 CXlunt breath, hold
for 3-5 minutes.

I NOI'E: None of the exercises were to be

done on tne reverse side.

I
I
 I
100
I
PREPATORY EXERCISES FOR
LUNGS, MAGNETIC FIELD,
AND DEEP. MEDITATION I
1. In Easy Pose, st:,retch arms straight
overhead with palms together, arch the
spine as far up and reek as possible .. , '".\. . '//, .
I
and begin long, deep breathing through ,- g#
.,
the rrouth with a whistle 00. I::oth the
inhale and the exhale for 5 minutes. I
Relax.'

I
I
2. A) stretch arms strclight out in
front with fingers interlaced, palms
facing out.
I
B) Exhale.and bring hands in towards
chest. Repeat and continue for 2
minutes, fairly rapidly. I
C) '!hen inhale, stretch arins out
,in front again,
D) Hold the breath and bring the
arms straight up overhead, co."tinue
-
I
to hold the breath and repeat A, repeat
the entire- sequence for 2 minutes.
I
I
3. Without :resting, stretch the arms
-I
out in front at a 60 0 angle to each
other, inhale and slowly clench fists,
holding the breath, and with tension,
bring the fists to the chest, bending
I
anns at ,elbows. Exhale, release the
tension, maintaini.ng an angry - face
throughout the exercise.
continue for 3 minutes.
Repeat and I
4. Interlace the fingers as before,
I
with palms facing up, and place them
behind the neck. Inhale and stretch
arms' up overhead, exhale dOwn behind
I
the neck for 2 minutes:
I
I
I
101
I
I 5. stretch arms straight overhead,
palms together, thumbs crossed, inhale
and twist to the left, exhale and

I twist right for 2 minutes.

6. Interlock fingers at chest level

with palms facing down. Inhale and
I bring hands up to eye level, exhale
back down to chest level for 2 minutes.

I
I
I 7. Place on shoulders, fingers
in front, thumbs in back and. keeping
I elbows at shoulder level, inhale twist-
ing left, exhale twistiIig right for
2 minutes.
I 8. In Easy Pose, place hands on knees,
inhale and flex shoulders up, exhale
and relax them down for 2 minutes •.
I 9. '.!hen, hands on knees, still, flex
the spine inhaling forward, and exhal-
I ing back for 2 minutes.

1 o. Roll the eyes up as far as possible

I and concentrate at the top of the
head. Meditate for 15 minutes.

I- a:MMENl'S: '.!his series purifies the

blood and expands lung capacity, stimu-
lating the circulatory system. '!he
I secretions of the thyroid and para-
thyroid are added to the increased
circulation, and the upper magnetic

I field 'of the body Is enla,rged. '.!his

is an excellent preparation fOT begin-
ners who need to learn' deep meditation.

I
I
I
 1
102
1
OPPORTUNrTV & GREEN ENERGY SET
I'
_ SPINAL FLEXES: Sit on heels. mentally
1
inhaling S a t . ; (concentrating a t · the
1st vertebra or chakra). and exhaling
Nam (concentratinq' on the 4th vertebra
1
or 3rd chakra)
- ' . for minutes.
To end: Inhale. pull Mulbhand. exhale.
pull Mulbhand and hold 10 seconds.
3 times.
I
:2 _ BODY DROPS: Stretch legs out in front.
hands on floor besided hips lifting body
(and heels) off and letting
I
it drop. rapidly for 2-3 minutes. .
3 _ CROW POSE: With arms straight out
in front. fingers interlaced. forefingers
1
extended•. pointing out to infinity before
the heart. with Breath of Fire for 2-
.3 minutes.,
To end: Inhale. hold. project out from
I
the Heart Center.
4- _ RUNNING IN PLACE: Run vigorously
pulling high. with a
good punchIng
I
'moti9n for 3-5 minutes.
5 _ KUNDALINI LOTUS: Balance on buttocks
holding on to big toes. back. legs & ,arms
I
straight. with Breath of Fire for 2-3
minutes.
To end: Inhale. hold. draw energy up
the spine. exhale.
I
6 _ TRE.I\ f\RIYA: Sitting on left heel
with right -foot'on left thigh. hands
below the navel. 11ft up the diaphragm
I
and chant O n g S o Hu.ng strongly
from the heart. and. hear the sound at
the, heart. I
7 _ ARMS OUT PARALLEL: In Easy Pose.
armS out to the sides. parallel to the
ground •. ,palms up. concentrate on the
coming in the left palm and going out
I
the right. forming a powerful arch between
the hands. with Breath of Fire for 2-
3 miil\.ites.
To end: Inhaie. hold feel the energy
I
continue to enter the left palm. course
through the shoulders. leave the right
palm. and arch overhead. Exhale and relax. I
I
I
I
103

I
to THE INFINITE: In Easy Pose.
I 8.
hands in Venus Lock behind the "neck. exhale
and bring the forehead to the floor. inhale
g.
bring the forehead to the floor silently
chantinq S a t , and arise. inhalinq.
silently chanting Nam. for 2-3 minutes.
9 . .l\Rt"'! LIFTS: Extend the arms straight

I out in ··front. palms dolt.'n. Raise al ternate

from parallel to 60·. inhaling as
right arm goes up and exhaling as it comes
down. (almost· a Breath of Fire). 2"-3,,......" '5.

I To end: Arms toqether at level of 3rd

eye. inhale. hold' and l)roject from the
3rd eye out to infinity. Exhale and relax.
o.
I J:.
(11.)
t.he
COS."'!IC CONNECTIONS:
Hands iJ\ Venus Lock 4 inches above
Chakra. palms dOIro"n (Shakti Pose) .•
focus the eyes up and out of the Crown
I Chakra with Breath of
(B)
for 2-3 minutes.
Hands remaining in' place. point the
forefingers straight uP. continuing to
I focus out the Crol-m Chal<:ra. breath long
and deep for 2-3 minutes.
(C) lowet'ing the hands. place
I fingertips toqether with the palms
apart (like a teepee). and' continue ·to
project in and up. with Breath of Fire
for 2-'3 minutes.
I T.o end: Inhale. hold project out. exhale
and relax.
J:. J:. _ GREEN E1-'ERGY PRODUCTION: Arms at
I sides. bend. forearms up. palms flat and
faced forward. comfortably visual-
izing green enerqy. chant from the heart.
feeling a slight pull the navel:
I for 2-11 minutes.
To end: Inhale. exhale and.relax in Guyan
I Mecitate and. think of all the
things )'ou can be grateful for. si ttinq
in shower of enerqy 'coming to you.
Love every ·breath that comes. and love
I all things. known and unknown.
COMMENTS:
.
This set attracts oPPortunities and opens up the Heart
·Center. It one to approach prosperity from the Heart Center
I consciousness or plane of attraction.
s ..lInmarized as follows:
a:tract.
This consciousness can be
-The' more I open myself. the more I can
I don't need to struggle: I have the ability to atS;ract
opportuni ties. -
I Start realizing that opportunites and prosperity can come in different
forms than you have previously imagined. Believe that you
prosperity. and that God loves you.
1I
104
I
I
THE ATTITUDE OF GRATITUDE: yOU have to under-
I'
stand your physical relationship with Infinite
Energy and how you can tune in for your own
purposes, so that you can have a healthy, happy,
holy and wholesome life, a fulfilled life,
1
a beautiful life in which you can perceive
in yourself the contentment of existence.
you should be so contented that if you had
I
to quit this planet, you would just say, "Thank
yoU!"
Quoted from Sadhana GUidelines I
TO STOP THINKING NEGATIVE THOUGHTS: Think of I
a negative thought, and put your left

.. I
in front of your heart, palm facing right.
Place the right palm against it and press,
resisting with the left hand. Now, push for a
minute, on just the fingers, without letting
them bend, resisting. Then let go and think the
same negative thought and that same thought will
I
now appear funny to yo.U. So, if you do not
know how to stop a negative thought, balance the
energy this way and positive thbughts must I
July 18, 1975
I
IF YOU REALLY WANT TO EXPERIMENT, someday, when
you are depressed and negative (as normally
will happen), try it: that state of nega-
tivi ty I just get up, go and take a showe;- ,
I
towel yourself, and dress yourself in white from
top t9 bottom and- walk out of your room.
will be a different person.
You
A gross physical
I
action can change the temperament, consciousness
and energy of a person.
of those who really live
So ,my people, think
and how much they can change.
their Sadhana, I
July 19,
I
I
1\
I
I'
 I 105

I,
I
I
I
I
I
I Meditations
I Pranayama, The Navel,
& The Nervous System
I The Heart Center

I The Pos:i.t:i.ve &

& N e u t r a l M:i.nd
I
Opportun:i.t:i.es &

I Abunda.nce

&
I
. Heal:i.ng Cleans:i.ng

H:i.gher States
I of

I The Cosm:i.c Teddy Bear

•

I
I:
,I
106
I
I
I
I
EVERyONE IS MASTER of his own destiny.
Those who do not know how to be commanded
do not know how to command.
is the law of Maya (illusion:.
Temptation
One who
I
can withstand it knows the la w of life:
Assess your 1) stamina, 2) potential,
3) basic flexibility, and know where your
I
emotions are.
June 23, 1972
I
IS LIKE A MOVIE: You go to a movie, give
them your money and they give you a seat and
I
start the film for you. Between eating popcorn
and drinking Coca Cola, you fall asleep. Now,
you didn't pay your $5.00 to sleep in that chair
did you? Why did you do it? In exactly the
I
same way, through previous karma, life is gained
here. It is paid for! (You have earned it!)
With Guru's grace, you did the Bhakti, and then
·1
God granted you a human body. It is earned,.
paid for and the ti tle is clear.
it or it.
You can make
It's your business. You've paid
the money and you are now seated at the opera'
I
and the performance has begun.
and snore through it, who cares?
If you sleep
July 14, 1975
I
I
TAKE NEW VALUES: Leave behind a legend to
be followed-OOby- those who follow you. Be
I
a Y£Si - don't be an ordinary person.
January 9, 1978
I
• 'I
il
11
11
I 107

I
I MEDITATION ""[1'1 KUNDALTNT YOGA

'Meditation in conjunction with the uages (sanscrit or Gurmuki - so desig-

! practice of Kundalini yoga is the
most powerful, safe and effective
means of achieving altered states
nated beCause in these languages
the sound of the word vibrationally
approximates the concept it repres-

I of consciousness. The practice of

Kundalini yoga strengthens the nervous
system and the entire physical, rrental
ents). yogi Bhajan has given us
several mantras in English, too.

and emotional being to receive and Though a,ffirmations have a powerful

I utilize the higher frequencies induced
by meditation. Therefore, practition-
effect on the mind, taking one fran
a negative to a positive mind-set,
ers of Yogi Ehaj an I s technolO9Y do mantras take you fran the polarities
I no"t experience destructive, traumatic,
spontaneous Kundalini arousals, ccmron
arrong those who practice other types
of the positive-negative mind to
the Universal, neutral mind, and
link the finite self with the Infinite
of meditation and yogic traditions. self.
I Instead, they experience the gradual,
repeated, safe and almost imperceptab:Je Prayer is another pqwerful tool,
ascent of Kundalini . energy, with but it is usually a one-way affair,
I -its attendant pleasures and talents
and without the traditional fireworks
and pain.
(asking for blessings, or t.l-janking
or praising GO:J for those already
bestowed). C1anting mantras opEmS

I The Kundalini canbin-

ation brings the meditative mind
into everyday life and elevates day
I' to day living to a higher plateau.
Yoga without meditation is like cake
without frosting,' and meditation
up a two-way canmunici3.tion, tuning
us into cosmic frequencies, enabling
us to listen and receive, as well
as press our cause.
The sounds of mantras affect the
cosmic spheres as well as individual

I without yoga practice is like the

dessert without the dinner.
These meditations are actually pre-
I meditations. Each focuses conscious-
ness to iniplem:nt specific effects
through the mantras· and IIDJdras.
consciousness. The meaning, (though
unintelligible to the Western cons-
cious mind), has a powerful impact
on the subconscious. mind. The touch
of the tongue ori the palate, adCliti-on-
ally, reflexes, to impact the brain
in a scientific and precise manner,

I The real meditation begins AFTER the

chanting is done. (So be sure to
savour those precious post-chanting
when the mantras are correctly chant-
ed. Repeated repetition makes the
effect "kick in" despite blocks and
rranents' to enjoy a conversation with -scepticism, too. lastly, the music
I Gcx1 or your higher self, or to use
the heightened awareness 1:0 survey
the bcdy and take stock of its needs.)
that often ac:canpanies ·the chanting,
touches the heart and opens one' s
sensitivities. 'Ibis is called ''Nad

I z.bst of all, this is the time to

listen and knc:M.
yoga" or "th€. yoga of the mind".

I Mantras are the repeated words, sounds
or phrases in one of the sacred lang-
It is - of pararrount importance to
chant a mantra correctly. To enjoy
its full effect, ask your teacher
for the correct pronounciation, rhythm
and the prescribed breathing, melody

I
,
108
I
I.
and meaning. at sunset. Bedtime is a must! Medit-

':tWo ways to empower mantras are (1)

to visualize the mantra written on
a screen before the closed. eyes as
it is intoned, and (2) to listen
to the mantra while inhaling between
repetitions. You may also feel the
mantra - pulsated at the heart, vibra-
ing in the circling up the
spine, or penetrating the bcdy down
to the cellular level.
ation and yoga actually replace sleep,
so you will find you need less sleep I
when you do a rroLning and evening
routine (which processes the subcon-
scious fears and concerns of unsettl-
ing sunrise dreams).
I
4.
to
A timer of sane sort is useful
avoid "clock watching" , and or
I

CUring the course of chanting, take

your time. Attend t:q one thing at
a time - if visualizationS are spec-
ified, first set the breathing and
chanting on "autanatic pilot". '!hen
add pictures, llOVeinents ot
or pulsations. After a little prac-
tice you will find it is possible
energy
to hold, several things in the mind
at once, and this will be useful
in all of life.
5. '!he hair should be worn up, in
a knot on top of the head (to prevent
I
energy 'leakage"), and you should
be seated' on a natural surface -
ie. "'001, cotton, \¥COd. '!he feet
I
should be bare. .
6. You may wish to begin with short
meditations (sane are as short as
I
3-5 minutes in this book) and proceed
to longer ones with practice. It
is reccmnendedto practice one Iiledi.ta-
I
tion daily for 40 days to achieve

1. First, "tune in" (with the Adi.

its effects.. 90 days can break a
habit patte;n. If you like variety,
sample a different one every evening,
I
peLhaps, but stick to the same one
Shakti Mantra: OOG NAl-D, GORIJ DE.V NAM:)]
'!ben do warmtlPS, especially spinal
flexes. FollOw with a Yoga set of
every rrorning for at least 40 days. I
your choice. '!ben relaX a few minutes 7. Ivbst' of Yogi Bhajan' s meditations
on the 'back before tileditatiIlg. are designed to attract or deliver
Specific results. You Can program
yourself with 'prayer or visualization
I
2. Sit in a clean, quiet place.
Meditating at the same time and in
the same place everyday, gradually
sanctifies the 'But if you
of 'the desired results, ·before and
after the meditation,. consolidating
the ,entire effect. But, during the
I
are meditatiilg in a subway, or stand- meditation, concentrate on the speci-
ing in line, imagine a sanctified
place and progLam Yourself to tune
out distractions. Nature offers
fied techniques and absorb yourself
in the sound and the energy. I
'gcOO. settings' like under a .tree, ·8. What you may encounter: Because
beside a 'stream or the ocean,and of a misCOQcePtion that one can simply
churches are ideal retreats. sit down and quiet the mirid for med-
I
itation, many people are discouraged
3. '!he very best time to meditate fran meditating.'lhe mind generates
is in the early rroLning before sunrise one thousand thoughts per Wink of I
as yogis do. (sadhana!) 2! hours the eye, and when we sit to meditate,
before sunrise is the usual time we becalle acutely aware of these
to begin - the "primal hours". other thoughts. '!bat is why we use mantras .
powerful times are at 4:00 P!M. and - to focus the mind. Distractions
I
I
I
I i 09

I are the rule. Just keep going back 10. Have pat:ience with yourself. ' "
I to the nantra, the breath and other
points of fccus. You may feel unccxn-
fortable during meditation, but you
Perhaps you will achieve only a minute
or of fully focussed consciousness
during the first attempts. It o::::mes
will feel much better afterwards. with practice.
I Since meditation' is alsc a cleansing
process, a lot of "garbage" may ccme 11. To repeat, meditation really
up. '!his is normal, and in fact, begins in the spacious II'CXleIlts after
I desireable. It means that the process
is working. .L:On I t expect to sit .
in. bliss every time! When thoughts.
pranayama or chanting. It is rewarding
at that time to sit for a few minutes
and experience the effects 'of the
come up, don't reflect or act on
I them. Just let them pass like. the
flow of a river. You may even become
previous effort. You may listen to _ ,_
the nantra chanting back to you, allow
physical effects to develop (like
negative or enctional. Fine. Exper- watching the energy you have engendered
I ience whatever happens and let it
go to the universe. '!he process
is working. Over a periOd of time,
pursue its own course) or silriply o:m-
mune with, yourself at a cellular or
super-conscious level. :Enjoy that
you will be pleased at how much light-
I er you feel and how certain things
no longer !::other you.
time and space!

12. Daily practice for only 10-30

I 9. Be sure to keep the spine perfectly
straight and apply Chin Lock (see
Appendix) , for the alignment of the
minutes can change the course of your
life, transform your perscnality and
help you to become your .own best
chaJa:as and to facilitate energy flow, s'ible self! Even meditating only
I . during al.l meditations unless otherwise
spec;ified. '
once a week produces a IlDre illumined
and evelving consciousness.

I
I A-LIBERATED PERSON is always a happy person.
He does not lack in any material comfort.
He does not know any power on earth which
I can insult him. He lives in grace in this
world and when he leaves the body, he is
respected for generations to follow. Every-

I one can be like that. Yesterday's sinner

can be a saint this minute!
required is a decision.
The only thing
"Am I to guard
my future and choose to be a liberated person
I or am I to block my future and by by the
material-physical aspect of the world?"

I 1969

I
I
I
110
I
I
FACILITATORS
When you want to meditate but don't have time to do a complete yoga set
I
first, try one or !lOre of the following exercises sitting. End
each by inhaling, pulling Mulbhand, holding and
and then pull Mulbhand and hold
(or inhale, exhale
I
I
FRCGS to stimulate the 1st & 2nd
chakras and help·· you sit:
on the toes, heels raised and touch.,.. I
ing each qther, arms between le.gs
fingertips on floor, and head up.
Raise buttocks, allowing head to
drop and look at knees and repeat
I
26-52 times. Follow with forward
bend.
I
FORWARD BENDS to stretch legs,
I
stimulate the life nerve and navel
energy: Sit with legs stretched
out in front, bend over grasping
I
toes and exhale as you pull the
head to the knees, inhale· as you
cane up, and continue. Or, sit
with legs spread wide apart, tOuch-
I
ing head to alternate knees for
1-2 minutes. I
I
I
CRC1il SCUATS to stimulate and circu-
late energy frcm the 1st & 2nd
chaJsras. and to make sitting easier:
I
Squat, extending the arms straight
ahead (or place hands in VenuS
Io::k on top of head), and stand,
repeating for 26 or 52 times.
I
You'll be glad to sit down.
I
I
I
I 111

I
INVERTED CAl'lEL LIFTS to raise kunda-

I lini energy up the soine: On hac;,

bend knees fu"awing heels to buttocks
feet flat on the floor. Grasp
ankles and arch the pelvis up,
I lifting the navel towards the sky
on the inhale, returning to first
position on exhale and continue

I 26 or 52 times.

I
I
TRIANGLE POSE to stimulate the
I pituitary and relax the spine and
the mind: With feet hip width
aprt, bend over and place hands

I shoulder-width apart about 3 feet

in front of the feet. Raise but-
"tocks in a triangle, 'arms and legs
perfectly straight, and hold with
I GURPRANAM to stimulate pituitary
and pineal glands and 6th and 7th
long deep breathing frc:rn 3-5 minutes
End by pulling Mulbhand on the
chakras: Sit in Rock· Pose and rest held inhale. Follow with Gurpranarn.

I the· forehead on the floor, stretch-

ing the arms out in front, palms
together, and hold with long, deep
<
I bre .athing for 2-2 minutes.

I a:I1IKRASANA (or Wheel Pose) to stimu-

late all the chakras and energize
the spine: On the back, place fin-
I gertips just under the shoulders,
pointing them to'Nards the feet,
and bend knees bringing heels to

I buttocks. Inhale and lift torso

into an arch, keeping the anns
straight and try to straighten
the knees. Arch the neck and look
I at the hands, and hold with Breath
of Fire for 30 seconds-l minute,
or as long . '!he spine

I tingles with excitement after this.

I
I
, '2 I
I
JANUIRASANA for concentration:
Sit with the left heel in the peri-
neum and the right leg stretched I
fotward. Inhale, stretching arms
overhead, and exhale as you slowly
bend fotward and touch the head
to the right knee, clasping the
I
toes of the right foot with both
hands. Breath long and deep for
2 minutes and then reverse legs I
and repeat. '1hi.s is a classic
YCGA MUoRA for !lOVing energy up
and openin<; the spine: Sit in Iotus
-meditation facilitator.
I
Pose' or Siddhasana, and lower the
head to the ground clasping the
hands in Venus rock on. the back, I
breathing long and deep for 1-3
minutes

ADHA SHAKTI aw.NEE: KRIYA to stimu-

I
late the 6th & 7th chakras: Kneei
and bring head to the ground, lift-
in<; feet and shins up off the ground
I
and balance with the hands in Venus
Iock on the back.
the
Meditate at
for 3 minutes.
'ro OPEN THE CROON CHAKRA: A) Right
I
hand in Guyan Mudra on left knee,
block left nostril with thumb of'
'left hand, fingers pointing straight I
up, with Breath of Fire through
the right nostril for 3-5 minutes.
Inhale deeply, hold and savour
the space, exhale, relax and medi-
I
tate. FOr a clear, focussed mind.
B) Hands in Venus rock on top of
the head, with Breath of Fire for
I
3-5 minutes, focussing eyes on
the crown c:hakra, tongue pressing
roof of the rrouth.
\
\ \I"ll
./.
I
1IFI'ER 1INY OF THE FACILITATORS
I
assume or continue in meditation
rrosture with a perfectly straight
spine and slightly tucked
Place tongue .on the roof of the
I
rrouth and begin long, deep breathin<;
(4 or fewer breaths a minute) and
presto! Instant higher consciousness
I
I
I
I 113

I MUL MANTRA MEDITATION

I
I Sit with a straight spine, chin lock
applied, hands <Xl knees in Gyan Mudra,
eyes aJJrost closed, and mentally chant
the Mul Mantra, as follows:
I Inhale slCMly and deeply while silently
chanting one repetition of the mantra.
I Hold the breath in, and silently chant
another repitition of the mantra.
'!hen slCMly and o:mpletely exhale

I while chanting another mental repetit-

ion, and hold the breath out with
another silent repetition. Repeat
andccntinue for 3-11 minutes.
I
I EK ONG KAR
Q:ld is Q1e
SAT NAM
Truth is His Name
I KARTA PURAI<H
NIRBHAO
NIRVAIR
Creator
Fearless
AKAAL MOORAT Without Emnity
I A..:rUNI
SAT BHANG
!mn:::lrtal
Unl::om
Se1f-nluminated
GUR PRASAt:>
I ..:rAP. By GJru I S Grace
AAD SUCH Meditate.
.:rUGAAD SUCH True in the Beginning
HAI BHEE SUCH True through the Ages.
I NAANAK HOSI
BHEE SUCH.
' True at Present
Nanak shall be True.

I a::MMENTS: '!he Mul Mantra is the basis of all mantras in I<undalini Yoga.
''!his version is partiC),llarly Powerful. Begin with the shorter tiIres and
I slO'!"'ly build to the longer times. '''It> repeat this mantra and go into
its depths is to entranced by the depths of your own soul. It is a canpass
point that points to QXI, describing Human-in QXI consciousness. It sets
I you on the right path. It is both a mantra and a sutra. It forms the.
basis of the consciousness we wish to acquire - that consciousness that
exists in our very souls. 11

I
I
I
 114
I
LAYA YOGA. #2 I
sank or Cbnch Kriya
May 29, 1970
I
1. Sit in EAsy Pose with chest out,
chin in and sPine straight. Raise
arms at the sides with hands in fists
and thumbs p:linting straight up.
I
Cbncentrate on the top of your head,
making a triangle of your two eyes
and the top. Breathe slowly and deeply I
inhaling the bottan of the spine
to purify the system. If 1:he angle
of the hands is a little off, it will
not form a rragnetic field, which is
I
what rratters. Cbntinue for 3 minutes.
(Gives the pcI'w'er to control your death
and destiny.)
I
2. Now, move your fists next to your
ears without touchi.n9 them (2" away),
thumbs still p:linting straight up,
I
elbows a little forward. 'Ibis mudra
is the shape of a Conch shell. Listen
to the sound through the hands - you I
are listening to the. eternal ocean
through them. Continue for 2 minutes.
(Whosoever shall 00 this sadhana with
love, devotion and faith, shall have
I
rrastery and the whole creation shall
serve him.) .
I
3. '!hen circUlate the cycle chant
inside of your head for 10-15 minutes,
in the same mudra. (see pg. 117) I
El< Ong Kar,

S:i.r:i.
Sat
Wha.
Nam,
He Guru. I
If you perfect this mudra, there will be nothing that you cannot
I
a:MMENl'S:
know, nor any sound you cannot hear. '!he sank and the conch and the gong
represent the Infinite sound c1.lrrent. sank is the Divine, Infinite Voice,
Conch is the symbol of that infinite sound current, and the gong opens
up the chakras.
Laya Yoga tuneS you in to the Universal Flow. If you want
800 miles, you have to iusa an ·aircraft. '!he craft knowntg,sages and
go I
saints, and now .available to you, is Laya Yoga teaching, the ''know how" •
. All who breathe are brothers. Personality serves yoga, not vice-
versa. 'I\1ming individual E!go to Universal B;Jo insures liberation. '!he
I
same power creates as destroys. If Your sadhana has been done, your action
will be unattached. D::>n't waste your body - use it for sadhana. Whenever
you call on your teacher, he will stand between you and time. If you I
call on your ego, time will affect you. A man who rrasters sound current,
rrasters time.
I
I
I 115

I LAVA VOGF\. #4-

June 7, 1970 and october, 1911

I NOI'E: '!hiskriya is to be done only

in the early morning.

I 1. Sit in the - posture most canfortable

for meditation, with the chin tucked
in and the neck and back straight.
Tune in to the personality of the
I teacher (within) and find the radiance,
(with the Adi. Shakti Mantra) • It
is possible to exchange the current

I of life, the prana, fron your hand

into the Infinite Hand.
for 5 minutes.
Continue

I 2. Separate the fingers and thumbs

fron each other, equally, but join
them to the fingers and thumbs of

I the opposite hand and place the mudra

(Bhujan Mudra) at the mind nerve (solar
plexus) • Remain for 2-3 minutes,
then inhale, exhale and relax.
I 3. Bring the Mudra to t.lle Navel Point,
pointing the thumbs ahead

I and the fingers down. Apply Mulbhand

and NeckUXk. Breathe deeply and
quickly, silently chanting

I So
. on the inhale, and
Hu.n.g

I on the exhale. Kundalini wiB rise

fron the navel to the top of the head.
Mulbhand, this kriya can 't
happen at -all. Really ·the
I area the 2nd and 3rd chakra
with the breath. After awhile, replace
the mantra With "sat Nam" and continue
1- for 5 minutes. Inhale, focus on the
top of the head, exhale and relax.

4 •. Hands still in Bhujan Mudra, chant

I the 3-k cycle Iaya chant for 5-10 min-
utes, spinning it up the spine. ('S:e p;.
117. )
El<: Ong Kar A
I S e t a. Nam A
S i r i Wha. A
He Gu.ru.
I ro1MENl'S:We beCome ilmortal when we create Him in us. we mess up the jOUIIley
when we mess up the body. A clean, pure body indicates a rediness for the

I destination. If the body CaIU10t sit still, how can the mind be made still?
Wisdom belongs to those who practice it. May love flow fron all of us. '!he
IlOst humble on the earth are the IlOst high in the Hause of 'God.

I
116 I
LAVA YOGA B
I
August 22, 1970

1. Sit on the heels in Rock Pose,

I
or between them in Celibate Pose.
Place the fingertips together,
but not the palms, slightly separ- I
ating the fingers from the adjoin-
ing ones on the same hands, and
place the mudra between the solar
plexus and" the Heart' Center •
I
Inhale deeply, exhale completely,
and pump the stomach for 5 minutes I
2• While your teacher chants
long
Sa.t Na.m I
inhale on 'the Sat and exhale
on the Nam, concentrating at
the top of the head, for 10 mins.
I
3. Wrap your arms behind you
and clasp the elbows with opposite
I
hands. Look a t the top of your
head,
chant
and pulling Root Lock, I
7 times, ra1s1ng the pitch on
the 5th repetition. (Time unspec-
I
ified. )

$ I
•
;lJi .jl'Ji
It . . .' ,..... .1\.. ".. . t31
JjjL J'iIl IJ J;Ji ;;;
1.0,.. • ...,

COMMENTS: To tune into the rhythm, you have to take that voice
I
to the center of your consciousness. "Akal" means one .who
never dies; God consciousness never dies. Don't oppose your-
self. Let it flow, it happen." Prayer has no meaning
if you can 't relate to God. To tune in is to consciously
I
relate to that Supreme Consciousness.

NOTE: Laya Yoga #1, 3, 5, 6 & 7 appear in Sexuality & Spirit-

I
ality.
I
I
I
"I
I 117

I .
MEDITATION
December 15, 1970 (For the heart)

I This meditation wipes away all previously created kaJ:ma.. up to this point.
Meditation is an individUal thing. Wrong meditation will have negative
effects. Right meditation will bring right desserts. <:nee you set your-
I self, forget the body and the pain (just nerve adjustments). '!houghts
will opp::>se your joining with Spirit. .

I 1) Sit with straight spine, and cup

hands before the heart, with eyes
closed. Request the Lord to Open up
I your heart, so that it may open up to
Him.
and
Inhale the I10rd I s
love,
sweetness
and exhale negativity.
(Time unspecified.)
I 2) kMer chin into cavity between
collar !::ones, with neck and spine

I straight. Inhale and exhalE! by inches.

Dem:ms will hover over you ,but trans-
cend them and unite. Continue for 45
minutes.
I 3) Olant H a. re for 3 minutes,
then inhale and exhale 3 times.
I 4) '!hen chant the 3t cycle rnantra:

I Ex Onc;;; Kar .7:>,.

Sat a Ne.m "A
S1..r1.. Wns. "A

I He Guru

I <:n shaIply contract the navel, visualizing navel energy descending

to the rectum and sex organs. <:n the first "A", pull Mulbhand and on the
second "A" (after ''Nam'') pull Diaphragm Lock, visualizing energy spiraling
I up the spine through the chakras. en the "A" after ''Wha'', pull the chin
IDck, seeing energy spiraling up through the neck, and on ''He'', relax Mulbhand
and Diaphragm Lock and allow the spinning energy to leave through the Crown

I Chakra. '!he entire rnantra is chanted in one breath. Relax.

I
I
I
I
118
I
BREATHING TO CHANGE NOSTRILS AT WILL
I
& ALTER MENTAL STATES
I
HeM to
straight.
tp It: Sit in a cx:mfortable
meditative posture with ycm- spine
Interlace ycm- fin;ers
I
with ycm- right thumb on top.
Place ycm- harx!s at the center of
ycm- line, tOOc:hi.ng ycm-
I
body.

Close ycm- eyes. concentrate on

yoUr breath at the tip of yCAJr
I
oose. see !ran web tlOSuil you
are breathin;r.
yc:u shcW.d krx:r.r.
within 3ini.nutes
'lhen change it.
I
If you are breat:hing priJnarily
through your left nostril,
consciously change to your right
tlOSuil. Be sure to keep ycm-
I
shcW.ders o::cpletely relaXed. You
should have a pressure at yCAJr
hams, but none at your shoulders.
I
Practice changing this breath back
and .forth for as lorq as you like.
1 minute is a good time. You can do
I
Up to 31 minutes.

What it will do for you: 'Ibis exercise will alter your energy by changing
I
th!,! active nostril. If you are thinking scmething neurotic, and find
that you're breathing thrOu9h your right nostril, start breathing through
the left nostril, instead. ('Ibis changes the energy fron fire to cool).
I
If you caimot relax or sleep, change to the left nostril. if You
are irritated, depressed, or in a wierd mental state, sta,rt breathing
thrOugh the right nostril. If you.are tired and neeCi ext;ra energy, .change
to the right ,nostril. In 3 minutes you will be.· a different person.
I
'Ibis ability to change nostrils should be taught to children within their
firSt 3 years. this ability can Prevent breakdowns.
I
NOI'E: With practice, you can switch nostrils simply by concentrating
and shifting the gaze to the side you want to breath through. Another
technique is to lie down on the side of the operating nostril and put
I
a small cushion under thataxmpit, pressing it with the· weight of the
body. '!he science of the nostrils is called SWara Yoga. It teaches that
when one nostril is dcminant, the opposite hemisphere of the bram dcmin-
I
ates. '!he left nostril and right hemisphere of the brain are considered
lunar, and the right nostril (and left hemisphere), solar. It is recan-
mended to change nostrils at the first sign of disease. I
I
I
"I 119

I PR T MAL POt·JER

I \
\
.
\

.
I

I \ ,,
,,
'\
I
\
•\ .
I

••
I

.
I
I
/

,.
,,
I

\ , I
I
I

,
I .··
\
1. Sit in Easy Pose, hands in \
I
I
•, \
Gyan Mudra, erect, eyes ,
I
I
\ I
fixed at the tip of the nose. ,,
• \ I

,.,,-
.
I I
I
.... ....
...-
I

I .-.
I
2. Inha'le and contract rectum ............
and sex organs.
navel point.
Pull in the
Hold briefly.
'
" .... . .•
.-
I Then
locks.
Exhale and release the - __
-----
3. Breathe in such a way tha t
I the breath creates the mental
sound
Sat
I with the inhale, and
1'1 am .•
I with the ••

4. Imagine pranic •.nergy flowing in and to -elle navel point.

I (No time was specified.

COMMENTS: If concentration is good, the entire back and spine

I will heat up. It is written that one who perfects this kriya
can master death and old age. He can learn to transfer prana
to another being for healing and even extend that pers0t:l's
life. He will not be affected by his past negativity and no
I negative thought will penetrate his projection. It is a simple
meditation, but it deals with the PRIMAL POWER OF CREATION.

I
I DEVILS AND ANGELS: God won't accept
you as an angel, because he never
sent you as an angel! He won't accept

'I you as a devil because he never made

a devil out of you, either.
August 7, 1975
I
I
i
120
I
I
PRANIC MEDITATION
February 16, 1976
Easy Pose, \o:ith stI"aic;;ht spine, make fists. with JupiteI" fingeI"s
I'
stI"aight out, thumb on tucked fingeI"s. JupiteI" fingeI"s CI"OSS at middle
sections. I"ight on top, (palm facing down, left undeI"neath, palm facing
up), at diaphI"agm level. Fingers aI"e stI"aight & flat. I
Inhale slowly and deeply foI" 15 seconds
thI"ough nose, and exhale slowly & completely
and fOI"cefully (so tips of JupiteI" fingeI"s
I
aI"e touched), thI"ough puckeI"ed mouth (not
whistling) foI" another 15 seconds
Fingers will feel cold. Never do this \oJith
a quick breath.
I
!'lecH tate on YOUI" o\.:n prana carried by the
breath, ,for 11 minutes maximum. I
Then lock fingers and stretch.
To maintain youthfulness of mind and body, despite. age. I
Brings health and healing ability., • fertilizes the brain so there is
no depression. You may or stretch but keep on with the
Eliminates fatigue, gives constant flow of energy. You'll become intui-
tive and universally sensitive (sensitive to phenomena Like earthquakes,
I
etcJ, you will not get tired,

I
PRAYER: Have you ever understood what a
is? You create a vibratory effect
and it goes into the Infinite Creativity
around your psyche, and the answer comes,
I
expressed in the energy of a job done.
You say, "prayer works!" It is only your
mind which has the power to concentrate
I
and work with that beauty.
If you can relate with that Universal
Radiation so the beam and frequency of pro-
jection is clear, then 'you have communicated
I
with the universe and it will support you,
just as happy parents will support their
offspring, their creation. This relationship
I
of consciousness to the Infinite Conscious-
ness .is the one fundamental
of life and the aim of yoga. I
Quoted from Sadhana Guidelines
I
I
I
I
 121

I MAHA SHAKTI
( Wh i s t 1. e
PRANAVAM
K r.- i ya. )
September 7, 1974
I 1. Seated in Easy Pose, hands in Guyan
Mudra, focussing at the 3rd Eye, inhale

I through the nose and exhale with a

whistle (opening the lock of ignorance)
for 5 minutes. Listen to the whistle

I
at the Brow Point and to the sound
as it surrounds you, and on the back
of the neck. (For the lower brain.)

I 2. Reverse - inhale with a whistle

and exhale through the nose, focussing
at the 3rd Eye for 15 minutes.* (Brings
clear epnsciousness, strong mindedness,
I unfolds closed cavities, takes you'
to unkna.m limits. For· the upper
brain.)
I 3. Inhale, hold the breath .and medi-
tate on the rectum, visualizing the
4 red petals of the chakra rotating,
I while rythmically' contracting
relaxing the rectum for 5 minutes.
and

I 4. Meditating on the rectum and obses-

sions, chant
Laaaaaaa
for 5 minutes, to join prana and apana.
I NarE: We found 3 versions of this pranayam, two of which gave it as above.
The third version emitted #4 canpletely, and repeated #1 & #2, twice (3

I times in all) with breaks in between, and the durations of each were 5'
minutes· only, to 'be increased to 7-!- minutes, with 4 repetitions in all,
after practice. Then it specified doing each (#1 & #2) for 15 minutes
without breaks or repetitions. The cc:mrents below came fran this version.)
I CCX'1MEN1'S: This exercise massages the brain, stimulating certain brain
cells, and produces tolerance, eliminates tension. Practice morning and
eVening for 15 .days and you will never be disturbed. '!he ring of the
I rectum is the base of the Si!ver Chord and when the O1ord massages the.
crown, man beccmes a god. The M1.iladhara Chakra at the rectum, has four
red petals representing the 4 magnetic fields; the elephant represents
I vlisdcm and tolerance. A positive magnetic field or aura attracts friends,
virtues and high vibrations. Mind is governed by brS9-th and br-eath is
the physicai method of controlling the mind. NegatiVity is insanity or
conscious loss of mental control.
I can
Mind is energy, not the self. The subconscious is the self. You
the brain work to clear the the subconscious. The mind goes
above right and wrong when we have a confirmed positive attitude. . By

I meditating on the teacher you will get his p:lWe:' by meditating on G::ld
you will get His powers. I¥ meditating on the breath, you'll get the
power of life! The rules of this exercise are: 1. You must be detenni.ned.
2. No one can help you: 3. Keep your vibrations high - (the canpany of a
I positive man wil.l uplift you, and a negative man will bring you down).
4. Keep up! 6 lines describe this exercise and 6 pages describe its effects!

I
1'22

MENTAL L.. EVfTATTON

1I
After doing a powerful navel kriya, lie on the back to deeply
relax. Collect all your conscious energy at the brow point.
I'
Then let that sphere of energy descend to the navel chakra.
Feel the beat of ,the heart there. On each beat, hear the echo-
ing sound, ' ,
ong __ -
I
Ong, ong,
As you feel your energy begin to vibrate with the sound, see
,the' 'spinning' 'vortex' 'spreading' ·out· 'from' 'the' 'navel".' ·this·
I
mental body, let the mind raise and out of the navel chakra
to float freely in the vicinity of the physicaI body for 5-
15 minutes.
I:
J ..
.-.,,-......
•..
r
1fII'---.....
-
---;,-
--___
..--------
. .. •• _";'-- ..
_
. - ..
'
I
\ .•• ------",.:::-:!:'7- .•• - .... ''''--",,'

.... --- ----------.. ..... . ."", .1

--_.- ••-.-.---- --- "

1'- , ;
------------ ..
'.....
"
I
I
I
Then bring yourself consciously back to a body fe,eling.
I
Enter the same way you left., Take several deep
stretch the body, archig the spine like a bow a few times.
Circle the hands and feet on the wrists and ankles. Rub palms
and
I
and soles to.gether. Then sit up and feei great!

COMMENTS: This is beginning of mental levitation, the abil-

I
ity to ,project the creative center of the psyche to points
beyond the body. By through the navel point, the
cal energy is stimulated to maintain the body. Sometimes a
I
person tries to proj ectand has a weak navel center ., The body
can then get cold and illness and disorientation can result.
This technique, (through the navel point,after a powerful
navel kriya) opens the capacity of total relaxation and physical
I
regeneration!
I
I
I
11 123

I BREATH PURIFICATION & NAVEL ENERGY

I February 23, 1970

A) In Easy Pose or ICtus Pose, imagine

yourself to be a very beautiful person
I and a perfect yogi.
spine.
Straighten the
Raise upper aImS parallel
to the ground, at the sides, and bend
/
I elvb::lws with foreanns at right angles.
Press the hands back with palms up,
as though you are pressing on a wei.g!1t.
Meditate at the brow point. Inhale
I deeply, hold briefly, and exhale canp-
letly while pulling in the navel,
/
four times, mentallyvibrating S 8 t
I with the inhale and N 81n
with the exhale. '!hen inhale very
deeply, hold the breath and apply

I Mulbhanda, imagining prank energy

flowing frc:m the COSIlOs to meet apanic
energy at the navel point. Feel very
divine and light. '!hen exhale canplete-
I ly, and continue to apply Root Lock
with the breath held out, projecting
the mind to unite consciously with

I the Divine. Relax the breath and

repeat the cicyle, contimling for
5-10 minutes.
B) In Easy or ICtus Pose, rest the
I hands on the knees in Guyan Mudra,
focussing at the 3rd Eye, and breath
long, deep and' p:lWerfully through

I both nostrils for 10 minutes. *

a::tolMENI'S:'Ihis ueditation charges

the navel center and balances the lung
I meridians, increasing the flow of heal-
.i.Tlg energy through the hands. As navel
energy is distributed through the nadis

I the entire body is cleansed and regen-

erated. If you slowly build the time
up to ooe hour a. day, the nerves will

I -
be strong and the mind easily focussed.
Meditating on the breath gives you Cl,
sense of the beauty of life and the
beauty of self. If you are to have a stralg mental foundation, it lmlSt
I begin in the recognition that you are a beautiful soul. Self-respect leads
to respect for others, and gives the }.XlWer toaco::xnpliSh tasks, be straight
forward and truthful. .

I *See ''Breathing to <lIange Nostrils at Will" page 1 18 •

I
i
124
I
RAJA YOGA MEDITATION FOR TAP A I
1. Sitting in Easy Pose, hands in Gyan Mudra, be aware of the breath as
divine flow, awakening energy. Feel it as the pulse of life, with long,
deep breathing (and notice if it is fron the left or right nostril). .1
2. Focus at tlie First (Anal) Olakra and contract the
anus, feeling the' breath massage it on the inhale.
Feel elimination through it on the exhale. O::mtinue
-I
for 1 minute.

3. Focus at 2nd (sex) Chakra. Inhale and draw the

I
first and second chakras gently together. Continue
for 1 minute. I
4. Focus on the 3rd (Navel) Olakra, drawing all three
lawer eenters together with .each inhale for 1 minute. I
5. Concentrate on the 4th (Heart) Clakra. Pull Diaph-
ragm Ia:k on the inhale. With long, deep breathing,
I
pull energy higher and higher up the I· •
'lhen focus on the 5th ('lhroat) Olakra,
applying Oti.n .
I ,
I
Look up to the 10th Gate (stimulating the
C1ala:a) •- Visualize a shining rod up and down the
I
spine. Inhale, exhale and hold the breath out.
Inhale ..,
and relax the.breath.
'
I
6. Inhale, pull all the locks and pump the belly 5 times. EKhale, inhale
and pull' all locks, pumping the belly 8 times; Repecit, pumping 10 times,
then 12, 17, 22, 14 and then 26' times. 'lhen, with long, slow, deep breath-
I
ing, concentrate steadily on the pranic flow up the spine into the Pineal
Gland. ,...
A..:':'
I
7. Press lawer back forward, with hands on knees /" t"f>
and practice Breath of Fire for 3 minutes.
I
8. Fran the Navel Point, chant
Hu.m
faster than once cl. second for 3 __
I
9. I.cok out top of skull and chan
Ong I
fron where the nose joins the throat. Relax and
go into the sound current, vibrating with all the
atans in the cosrros. . I
Pawer of the set depends on mental focus of pranic energy channeled by
the breath along the silver cord into Infinity. "Hum"
"ong", 'Infinite Creative ConsciouSness'.
means 'we' and
I
I
I 125

I HEART SHIELD MEDITATION

November 10, 1980
I Sit in EaSy Pose with a straight spine.·
Place right hand in active Gyan Mudra (index

I finger curled under the thumb, the other

fingers straight and joined), wrist resting
on the right knee. Left a:rm is bend and
relaxed, left hand about 6" fron Heart center
I with palm facing the bcx:1y, thumb and fingers
straight, tense and joined. Concentrate
on the hand as a shield to the For
I the magnetic field to corresp:md, the I anten-
nae' must be tense.

Inhale deeply and exhale canpletely. Repeat

I twice rrore. '!hen inhale and begin ·chanting
the mantra with the usual melody.

I Sat
Sat
Narayan Wane
Narayan S a t
Narayan Wane

I
I around other

I <XM1ENI'S: When you feel very tired and feel nothing is corningout, this is
a tool. BOT rcN'TCIVEROO ITl I have given you something \oIhi.ch is very sacred
and very secret. OITerdrinking' nectar cansometirnes give a bad belly. So

I just do it three to seven minutes in absolute calmness.

As you concentrate on the shield of the hand, you will feel a heat of power-
ful energy going through the hand to the Heart center. (Concentrating on
I the head is wrong.)

I INSTANT HEART CHAKRA OPENER.

March 7, 1972
I
I Inhale, \oIhi.stling
Exhale, chanting
t. Whev-lwv-lv-lv-lv-l"

•• L a. a. a. a. a. a. a. a. ••

I Try it. It works!

I
i
126 I
MEDITATION SERIES I
Note: The following 7 meditations were given in a series, in New
Orleans, on June 11 & 12, year unspecified. The charming illus-
trations accompanying the notes showed the figures in Rock Pose
I
Each may be practiced alone with the time extended. G.K.

#1 - A BEAUTIFUL, BLISSFUL MBD-

I
ITATION TO INCREASE COURAGE AND
BRING KINDNESS TO THE EXPRESSION I
Si ttiilg in Rock Pose and Surya
Mudra (sitting on heels, thumb-
tips touching ring fingertips),
I
with the other fingers straight,
lift the arms to 60° up in front
of the body, keeping them very I
straight. Breathe very slowly
and deeply as you concentrate
on the tip of your nose for
5-11 minutes. Then inhale,
I
hold the breath, ,raise the arms
overhead and clap. the hands.
Then relax and enjoy. I
#2 - INFINITE KRIYA: A GUARANTEE
FOR HAPPY DAYS, BUILDS CAPACITY, I
SENSITIVITY AND STRENGTH - OF
HEART.
In comfortable meditation pose,
I
with chin tucked- in,' chest out,
spine straight, cup the hands
one over the other at chest I
level in front of the heart,
and look at them with the chin
firmly in.
minutes.
Continue for 5-11
Then stretch up, hold
I
the breath, exhale and repeat
3 times. Then stretch and widely
open the fingers, turning the I
body left and right, and relax.

To build capacity, sensitivity

and strength of heart. To har-
I
ness human energy. A guarantee
of happy days. This meditation
will add years to your life
I
if practiced regularly,
I
I
I
I 127

I #3
NIQUE
MEDITATION FOR THE TECH-
TO ACCOMPLISH, & FOR
THE HEART AND LYMPH SYSTEM
I In meditative pose, make claws
of the hands and curve the arms

I in front of the chest without

touching them (as though you
were hugging a barrel). Keep the
arms, hands and fingers very
I tense until they shake and vib-
rate vigorously, with long,
deep breathing. Continue fqr
I 5-8 minutes. Then raise arms
and make hands into fists, deeply
inhale and exhale 3 times and
relax.
I This tunes up all the glands
associated with the heart.
I It strengthens the heart and
the lymph system.
. meditation,
This
combined with the
breath, gives one the technique
I to accomplish.
COMMENTS: Power of accomplishing must be in harmony, for the
I rhythm of the heart is the rhythm of the entire being. When
flowing with that rhythm, we are in harmony with creativity.
,
I #4 TO HARMONIZE WITH THE
MAGNETIC FIELD OF THE EARTH AND
TO EXPERIENCE PEACE AND JOY
I
I H1H
1- In comfortable meditative pose,
stretch the arms directly out
to the sides, parallel to the
ground, with the palms down.
I With eyes 9/10 closed, and
long, deep breathing , continue
for 3 minutes. Then stretch
and meditate.
I To experience peace and joy, relieve stress and strain under
any circumstances and harmonize you with the earth I s magnetic
I field: You become 84 times stronger.

I
i
128 I
#5 - MEDITATION OF PRANA TO MAKE
I
YOU YOUNGER AND ELIMINATE ALL
DISEASE. I
Now, raise the arms straight
ahead and 60° up, and stiffen
the fingers, thumbs by their I
sides, very tightly until. they
shake.
if
Eyes
it. is
(The ears will itch
9/1 0
done
closed,
correctly.)
keep the
I
shoulders relaxed. When the
breath' becomes important, you
will be connecting with pranic I
life force. Continue for 3
minutes. Then inhale,
let go to the universe and
relax.
hold,
Do this for no longer
I
than 5 minutes at first, but
you may gradually
to 31 minutes.
build up
I
This meditation literally makes one younger and stops the cycle
of decay. It is the "M=dit ation of Prana 11 and eliminates all
disease when done regularly.
I
I
#6 - MEDITATION FOR RADIANCE AND
REVERSAL OF AGE •.
I
Press elbows tightly
the ribs on each side and
bend the forearms' up at a
into
I
45° angle. Pull the thumbs
strongly back so that they
point up, allowing the other
I
fingers to relax. Meditate
on the Heart Chakra, rising
above the
for 5 minutes.
pain. Continue I
Makes the whole area radiant.
Reverses the aging process.
I
I
I
I
I
I, 129

I
I #7 LOTUS KRIYA, MEDITATION
OF CREATION, TO CROSS ALL ADVER-
SITIES.

I Still seated in meditation

pose, join the hands at thei'r
I bases in the shape of a lotus
at heart level. To begin and
between each repetition of
I the mantra,
small fingers
the thumbs
are separated,
and then joined .as follows.
and

I Chant the "Bij mantra"

Sa Ta. Ne. Ma.

I first in the Human Language

(audibly), joining the thumbs
and little fingers, chant "Sa"
Then J01n the ring fingers,
I chanting "Ta", then the middle
.fingers, chanting tlNa" , ,and
last, the middle fingers, chant-
I ing "Ma tI • Then repeat
mudras and mantrCi, whispering
it, in the Language of Lovers,
the

I and finally, in the Language

of God - silently.

COMMENTS: Meditation of creation

I is one of the most powerful
medi tations known. This is.-'
the meditation on the power
I of the word and the creational
power within. Rhythm of polar-
ity is changed. It is a promise

I to one who practices this kriya

that he will cross all adver-
sities!

I NOTE: How many repetitions in

each language was not specified,
nor was the length of the medit-
ation C"iven. Since the others
I in group are all short, it
may be safe to assume that
this one is shorter than Kirtan
I Kriya.l

I
I
130 I
TRIPLE PERSONALITY MEDITATION 'I
April 30, 1973

Sit like a great yogi and meditate

on the basic sounds, the language
I
of the mysteries. Place palms OI/er
ears, fingers pointing back.
in the key of C, in cycles: Heart,
O1ant, I
'Ihroat and Pituitary,
La. ·r a. 'U.rn ,. I
'U.rn :r- a. 1. a. -
releasing and then pressing
after each syllable. Diagnose
way
the
I
effects and tell no one!

cx::MMENI'S: In our sequence of life, We all know the sequence will lead
I
to the consequence. Patterns bring the same pain again and again. We
exist and it exists· around us. We are caged by our environmei'nts. We
know we want to change, !:ut we can't. When we do not have a longing to
belong, nor an object to reach, we cannot act.
I
I
VOG.7:\. EXTENS I ON
April 6, 1971 "
I
. ,

Sit in Rock Pose or Easy Pose with

right arm fqrward and 60° up, palm
up, and left arm back and 60° down,
I
palm up. As you chant
On.g- ... I
fold the fingers over the palms alld
as you chant
Sohu.n.g
"I
open palms, ,With the eyes closed and
focussed at the Brow Point. O1ange
position of the arms every minute.
I
Q:mtinue for 11 minutes.
'!hen inhale and' pull in on the navei
point, eyes focussed at 3rd Eye, hold,
I
eXhale and relax. :Repeat entire medit-
tation with palms open on "Ong", and
closed on "SOhung".
I
aH1ENI'S: A child in the \oOnb does 84 yogic postures. D:m't be attached
to the path! Bhakti Yoga must become Shakti Yoga - then su1::mi.t to God. I
I
I
 ----------

I 131

I LAVA VOGA TREA KRIVA

I Sit on the left heel, with the

right foot on the'left thigh, right

I knee off the ground.

right foot with the hands.
Hold

Apply Neck Lock and Mulbhand through

I out the exercise. Concentrating
at the navel point, (and pulling
it in and up), chant
I Ong
Release the navel point and allow
the energy to flow up to the Heart
I Center, as you chant
So Hung

I Continue for 31 minutes.

COMMENTS: "Trea Kriya" is an advanced Laya Yoga chant for the

I Heart Center. "Ong" means "Creative Consciousness" and "So
Hung" means, "I am Thou".
affects the Heart
Any time "So Hung is chanted, it

I
I DEEP MEDITATION TO
HEART CENTER
OPEN
December 19, 1970

I Si t with upper arms out at sides,

parallel to the forearms
I bent straight up, hands in Gyan
Mudra.
chant
Inhale, pull Mulbhand and

I
H'\..1ITl

16 times as you exhale. Then deeply

inhale and completely exhale 4
I times and hold to prevent chest
pain.
time
Repeat f.rom beginning, this
chanting "Hum" 20 times.

I Repeat again,
times.
chanting "Hum" 24

I COMMENTS: Hum means, "We, the total universe". If you meditate

on it, it will open Heart Center faster than anything else.

I
I
132
I
PROJECTION & PROTECTTON I
-
fROM THE HEA.RT

... .,.,
.'
February 20, 1975
I
,! .' Sitting in Easy Pose with palms together
" .'.,.'
.,. ,.
at the Heart center, thumbs crossed.,
.. ,
".'

,.. ,,
chant
A.d Gurey Name I
., ,. ,.
.,'
.".
as you extend the arms up to 60 0 •
,
.,.
,
Irihale powerfully as arms return to
Heart center, and OXltinue, extending
I
them again as you. chant
..::Tugad Gurey Name I,
Inhale, returning the arms to the Heart
and 'chant
Sat Gurey Name I
and repeat, chanting
Guru Name I
Project the mind out as you chant.
Palms can part as the arms eXtend.
Continue for 11 minutes, adding 5 minutes per day up to 31 minutes, until
yOu feel perfect at it.
I
'lhis meditation gives you an enchanting, magnetic personality,
with many unexpected. friends. Watch out! '!he MANGAIA 0iARN MANTRA sur-
I
rounds the magnetic field with protective light. It means, to the
Primal Wisdan. I bow to wisdan through the ages. I bow to the True Wisdan
I bow to the great, Unseen Wisdan. 1
KRTVA
March 26, 1979
TO ADJUST
I
Sit in Virasan (sittin9 on left heel,
with right foot flat CX1 the ground
in f%:pnt of the ,1:x:ldy, spine perfectly I
straight) • Press the hands on their
r.espective ears, with fingers and
thumbs extended. and joined, pointing
straight up exactly perpendicular
I
to the ground, and keep them in f],at
planes. '!hen slowly pull the hands
out in a perfect straight line with
I
the ell::ows about 5-8 inches away fran
the ears, but directly opposite them.
Hold the pose without movement for
the entire meditation.
I
Inhale deeply, hold the
fQr
in
seconds, then cx:mpletely exhale
I
and hold the out for 3-4 sec-
onds,focusing the eyes at the tip
of the nose. Continue for 11 minutes.
I"
I
I 133

I BUDDHA KRTVA
THE HEART TO CHRIST
I
Sit in Easy Pose. Bend ring and little
I fingers, pressing -them down with the
thumbs, keeping index and middle fin-
gers straight, palms forward. El.bows

I are pressed back and a 30° angle is

made between the upper and forearms ,
the forearms parallel to each other.
(Mahan Guyan Mudra.)

I Concentrate at the 3rd Eye diliqently.

and mentally chant (at the 3rd Eye)

I Sa. Ta Ne. Ma

"sa" - Infinity, "Ta" -Life, exist-

I ence, ''Nail _ Death, "Ma" - Rebirth;
light, regeneration. '!he whole mantra
means "I am truth. Make sure the
elbows are back and the chest
I i::; out. Continue for 11 minutes,
then inhale deeply, exhale, open and
close the fists several times, and

I relax.

a::MMENTS: this is an outstanding kriya. It was practiced

I by both Buddha and Olrist. '!he great ,brahman who taught Buddha this kriya
found him in a nearly starved, unhappy condition. _ Buddha was unable to
walk after his 40 day fast under the fig tree. He began eating slowly

I and that great brahman fed him and massaged him. - When Buddha finally
began to -smile again, the brahman gave him this (one) kriya to practice.
Jesus learned this in his travels, too. It was the first of many that
he practiced. If you love a man as great as he, it is important 1;0 prac-'
I tace what he practiced in order to earn his state of consciousness. You
have probably seen this mudra in paintings and statues. It is a gesture
and exercise Of happiness and it opens the flow of energy to the heart

I center. You needn't worry about learning this kriya to be a Buddha or

a Jesus - just learn it to be yourself! Be 'a little selfish for your
higher consciousness. Master the the technique ,and experience the state
i t brings. '!hen share i t by creating beauty and peace around you.
I
I 40 DAYS OF NO NEGATIVITY: Off.er all acti-on,
all thought to the Creator for 40 days and
see what happens!
I October 12, 196"9

I
i
 .
.:,. ..,
I
A SPLENDID EXPERIECE I
April 11,1,979

Sit in Easy Pose with a straight spine

I
and press the palms together in Prayer
Mudra, fingers exactly placed against
corresponding opposite fingers, and
palms perfectly fitted against each
I
other. Eyes are 1/10 open, the line
of vision parallel to the nose. Inhale
hold the breath in and mentally vibrate
I
Wahe
Wane
Wane
Wane
Wane
Wane
I
r---__Wane Wane Guru.
'!hen, cx::mpletely exhale, a.-ld with
the breath HELD a:Jr; repeat the mantra
I
at the same rhythm and rate. Continue
for 31 minutes. I
aM1ENTS: '!his will give you a splendid e.'<P'>..rience! Be careful that the
fi.I:m, perfect lock of the' han& does not· cane loose. (Sanetimes, when
I
practicing' this, it takes courage to separate hands! we get interlocked
by our own magnetic field as we practice this pranayam. It's beautiful,
\IIOnderful and the simplest thing' to remember. If you resolve "this is I
to by my kriya and fran today onward, I will do it before going to bed,
ccme what may" there can be a tremendous chang'e in yoUr deStiny. It brings
neutrality of the tattvas. Each dawn sha11bdng a ITeSSage of freshness
and opportinuties. As goodies are offered to Gcx:'l., 50 opportunities and
I
grace are off&ed. to mankind. When you do this kriya with Kirtan Sohila
the next IlOrning, Gcx:'l. himself will bring you the breath of life and the
breath of dawn you pure. of essence So that you can eliminate I
hassels and life will beo:me healthy ,happy and holy! ' .

I
LEAVE THE RESULT TO GOD: From God' you have
come and unto God you shall 90. In between'
I
is a temporary passage through time and
space.
and space
But YOU are never subject to time
you just pass through it.
I
With Guru's blessing, you'll find the guide
and the gUidance. .
July 14, 1975 I
'I
I
I
I 135

I
DR.FEELGOOD
I FO'r
1972
Ec:s: L a c y &. Protect ion

! Conce.'1trating at the root of the

J...
nose, inhale in 3 parts, silently
chanting

I Sat.
Sat
Sat
Nam,
!'Jam,
l'J a.m,

I Hold the breat.i-j briefly, the.; .e.-male,

tu-"T.ing head over alternate shoulders,
chanting
he
I over right shoulder, and
G-u.r"L1

I 0Ile:: left. Relax a"ld \o.Crk with the

prana and sound curre.'1t. You'll feel
geed right away, and feel t.l;e e.'1ergy

I of all the planets.

7 minutes.
Continue for

I B. Legs out in front, grasp big .toes

a"ld totally relax, especially the
shoulders, focussing at Ajna (Brow)
Olakra. '!his bathes the forebrain.
I (Time was unspecified) .

c. Repeat Cr••
I D. Make the hands into a lotu,s. With
long, deep breathing, fill these hands
I with fire, rr.aking a fire torch .
Look at nose tip and thumbs. (Time
u."lSpecified. )

I o::MMEN!'S:
you
Do this meditation when
are feeling c:'iown. Dreams will
beccxne clea=. It is a delicate med-

I itation t.l-tat oar. be done for short

periods. A, B & C lead to a state
of and create a protective

I shield around you.

NC1I'E: Slightly different versions of

I CA & B (only) were published in Kunda-

1101 Meditation Manual. We have the notes as written. GK

I
I
136 I
I
CHATACHYA KRIYA.
May 24, 1976
I
In Easy Pose, press. heels of hands
together, and cover left fingers with
right fingers, both tht.m1bs gtouching
I
center section of left "Jupiter finger.
Place hands 8-10 inches out fron the
nouth, e1J::lows at sides, eyes closed.. "
I
Inhale through the nose and exhale
through the nouth, directing the air I
through the opening in the thumbs.
Exhale CCJ'!lPletely.
you fall asleep.
Practice until
I
<XM1ENI'S: 'lhi.s will make you relax and feel good and happy. It will extend
your age and make your face irmocently charmi.ng. D:> not practice it if
I
you have to do, but only if you want to relax after, or to recharge
after\\Ork.
I
HAPPINESS IN THE
May 6, 1976
CIRCLE OF B
I
Sit in a, oanfortable rredi.tation pose
with the eyes shut. Hai1ds are .relaxed
and raised to 6" out fron the diaphragm
I
with fingers together, and pointing
out at 60 0 •• Fold saturn fingers on
top of opposite hands, right on top
I
of left, and extend the thumbs up.

Inhale deeply, arid canpletely exhale

as .the maritra is chanted iri nonotone,
I
Sat
Sat
Na.Tn
NaTn
I
Sat NaTn
Sat
Sa.t
NaTn
NaTn I
. NaTn
Wahe G '\..1.::r:- 'U.

for 11-31 minutes. 'Ib elevate energy.

I
("Wahe Guru" should be ''hooked up".)
I
I
I
 '.,
,

I 137

I to heal,
["1 E D I T AT I ON
c o n s o l e & 'W'ash. av-lay al 1
negativity
I Seated in Easy Pose, hands in
Gyan Mudra, inhale in 8 equal
I parts, silently chanting
Wha.
I on each part, stOking each chakra
in turn, and then projecting
the sound around the body.

I Exhale,
chant
releasing the silent
Guru
I to Invinity, relaxing and merging
with the shabd. This heals,
consoles and washes away all
I negativity. It can be done with
Mulbhand, following Sat Kriya.

I PRAAN ADHAAR KRIYA

August 27, 1979

I Sitting
straight
Easy Pose, with, a
spine, keeping the
arms relaxed, bend the elbows
I and raise the forearms until
they meet, fingers interlaced
in Venus Lock, palms in, at
I heart level. Press the pads
of the thumbs together and keep
the eyes 1/10 open.

I Inhale deeply and exhale comp-

letely as the mantra is chanted
in monotone

I Wane: ,Guru, Wane Guru,

Wane: Guru,
Wane: Guru,
Wane: Guru,
Wane: Guru,
Wane: Guru, Wane: Gu,ru,
I Wane Guru,
Wane: Guru,
Wane: Guru"
Wane Guru,
Wa.ne: Guru,
Wane: Gur1.1,
W'ane Guru ... Wane: Guru
I start wi th 1 1 minutes and gradually' increase week by week to
Stay at 30 minutes-for awhile and gradually work
half an hour.

I up to an hour. (Don't be fanatic!)

COMMENTS: This ,kriya is very ancient and very sacred. It was
secretly given to people. Anyone who' can practice it for one
I hour can intuitively block any negative approach his life.

I
138
I
I
"LAST·· MEDITATION
June 15, 1982 I
In Easy Pose with a straight spine, relax
the cu:ms ·with the hands in the lap, palms
up, right haild resting in left, thumb tips
I
touching.
Close the eyes and chant the following mantra
I
8 times per breath.*
WAAHE
WAAHE
GUROO
GUROO, I
WAAHE GUROO,
WAAHE .:TEE-O-
You will have to breathe very deeply to
I
ccmplete the cycle, which will take 60 sec-
onds. If the breath doesn't hold for the
full 8 repetitions,' stop chanting and wait
to begin again on the next cycle. Start with
I
11 minutes maximum and then incr "'se to
22 minutes, gradually building to 33 minutes. I
a:M1ENl'S: When life doesn't work for you and you don't want to 90 to anybody,
practice this meditation. '!he mantra means, '''Youare beloved of my SOul,
Oh It causes a very subtle rub against the center of the palate, and
stimulates the 3200 meridian, known in the West as the Olrist Meridian, and
I
in the East .as sattvica Buddha Bindu. '!he tongue and. lips correspond to
the sun and m::X>n in their movement. The practice of this kriya will enable
you to think right, act right, see right, look at yourself, imagine and
I
ate. Everything else follows. You will wipe ott a J.c± of negativity.
*PracticingBreath of' Fire will build up the capacity to do this. ·1
I
MUSIC: When people forget their songs, they
forget their harmony, their melody and essence
of life. If you want to' a nation, take
away their songs and they will suffocate and
I
die. As long as your songs live, you will live
and everything will come you; As long as
you sing your songs, you will -cut through all
I
clouds of destiny. These songs have been given
to you. Sing them as a human and God will
walk behind you!
August 7, 1975
I
I
I
I
 -------------

I 139

I HARI SHABAD MEDITATTON

I June 14, 1978

Sit in Easy Pose with a straight spine,

I pulling the chin in and pushing the
chest out. Arms are relaxed at the
sides, with forearms raised until
they slant away fron "the sides of
I the body at a 30 0 angle. Palms face
forward in Shuni Mudra (thumbtips
touching saturn or middle fingertips,
I remaining fingers pointing up).

With the eyes 1/10 open, inhale deeply

and chant the mantra three times, in
I IOOnotone, as the breath is ccmpletely
exhaled:

I S a t Nam.. Har:i.
Har:i. Nam.. S a t
Nam ..
Nam,.
Har:i. Nam, Har:i..
S a t Nam.. Har:i.
Repeat and continue for 31 minutes
I Then, remaining in same pose, chant

I Saaaa.aaaaaaaaaaat
for as long as desired.

I In the same chant

Guru Guru Wane Guru ..
I Guru Ram Des Guru
'lbree times per ccmplete breath, in a IOOnotone, very forcefully, stressing
the first syllable of each C9ntinue for as long as desired.
I a:x-1MENl'S: Pulling the chin in and pushing the chest out creates an .equali-
brium and prevents freaking out while meditating. 'Ibis rcedi.tation elimin-

I atE:s negativity, brings' and the spirit to blossan.

"When ''Ialg sat Nams" are chanted with it, it makes a canbination that
has nothing parallel and equal to it!

I "Hari" is the Creative Energy of God and "sat Nam" explcdes it. It is
of "higher potency and multiplies the p:JWer of "Had" millions of times.
If the third mantra is chanted, it will bring up Kundalini. If a person

I can learn and chart all three mantras, how(.ever) dumb and unfortunate
and condemned fron the heavens he may be, he will recuperate 10 t:imes!

I
I
I
140
I
On9 For & Tens20n I
Sit in Virasan (on left heel, right
I
foot on the floor, 'toes even with
left knee) and raise the arms overhead,
hands clasped in inverted Venus Lock I
with palms facing up. Arch spine
up and back and apply O1in LoCk.
COntinuously chant I.
Ong
for 3-31 minutes. (Guru G:lbindSingh
sat in this pose chanting "Ong" for
I
2'; hours.)
I
CHArPAD
January 26, 1976
GAJ:TRJ: I
In canfortable meditation posture,
cross wrists at 90 0 , 10" fran nose, I
palms facing face at eye level, right
wrist in front of left. Keep thUmbs
in line with hand,. wrist and' forearm.
Focus eyes on the 3 lines of the wrist
I
(''Wrist bracelets" or "Healthy, Happy,
Holy lines"). .
I
Inhale and chant the GJ.ru Gaitri Mantra
3 times in one breath.

rhythmically and
Repeat and
continue for 11 minutes, chanting
rapidly. Slowly
I
increase the time.
Gob:i. n d e ,
Har:i.nq,
M'U.l<unde,
Kar:i.n'g"
Udhare', Apare,
N:Lrname,Al<a.m.e
I
_
cJ (;0
J lil ?@ J J7S
r;...,,,Co v re f\
lG
." '\ J.;;
I=a. IoI,r
J!J
.""'-.
I
(SUstainer, Liberator, Enlightener, Infinite, Destroyer, Creator, Nameless,
Desire1ess•. God ID Various aspects.)
I
O1anting the mantra in this mudra 11,000 times is the VAROiIC SIDDHI.
<:ne can avoid a pre-written death through this lneditation, manifest any I
positive wish and erase any negative thing in one's personal destiny.

I
I
I
I 141

I MEDITATION
(Mind curing
ON· THE
Fulfills
DIVINE.
Desires)
MOTHER

I November 16, 1973

1. In Easy Pose, meditate on Infinite
Energy caning out of the primal wcrnb,
I in an unending spiral without beginning
or end, going on to Infinity.

I • With eyes closed, cup hands 4-6"

before the face and beam a mental
light through them to. the Infinite
Light. WatCh with mental eyes, through
I the hands, and see a beam of light
going to Infinity. D:> it! It will
start happening. You'll be shocked.

I You'll fall in love with it. It is

very rnind-curing. Meditate with long,
deep breathing.

I 3. '!ben chant
Saa. t a a n a a m a a ,
using t.':Ie sound as 9uru. Go deeper
I into meditation. Gri.de your reason to
9:0 through the powerful imaginative
circle you've created with your hands,

I like a huge beam of light fran a torch.

Keep the hands fixed in place.

4. Put your mind into that Infinite

I Light of it's own ecstacy and chant
·A.d i Shakt i ,
Adi S h a k t i ,
I Ad i
Namo,
Sha.l<::t i ,
Namo.
S a r a b Sha1< t i ,
I S a r a b Sha1<ti;
S a r a b Shakti"
. N arno , N arno •
Prithum
I Prithum
Prithum

I
Namo, Namo.
Kun d a1 i n i
Mata
,:m
--
&iVYtJ'!jav }J;tJ,i51§B
a.
M t a S h a 1< t i , . 1;!.
rn'
JJ,
""'"
;.:._ ff_ .... fr: ..
• ti, I'\&. ....
::
....., "'.
N a mo, N a m 0 • ilO)lO

I
K.a 41 ; '" Aa- ta. _, ........ Ha. ""

Gives concentration and mental beaming. Tunes into the frequencY of the
Divine Mother, and primal, protective, generating energy•. Eliminates

I fears and fulfills desires. .-Gives power of action by removing blocks

of inSecurity. You'll see the interplay of manifest
the Cosmos and in man's consciousness.
unmanifest ip and

I
I
142
I
I
MEDITATION FOR
INTUITION & OPPORTUNITY
I
To clarify intuition and bring in solutions
so you'll know what to do (not bad for start-
ers), this meditation is
the Heart center and activates things on
opens I
your horizon, making You sensitive to them.

Raise forearms up at the sides, hands in

I
Gyan Mudra, other fingers straight up near
ear lobe level, and arms as' o:mfortable
as .possible and not pressed back. I
With the eyes closed (as the eyeballs might
heat up, if open! ) , repeat the mantra 3
times en one breath, inhaling deeply and
I
exhaling canpletely. Each repetition is
in a different tonality.
Sat narayan
.1
Wa he 9"U.:r"U
Har:l
Sat
narayarl
nam. - . I
for 31 minutes daily for 40 days.
at; I
0/ j
:/» J I tF1§ttl fj
. ....
I}ffi!fSJ j f.t } l' J JfJ J7J JEH ) J JI j J 2
,-..1. ...... ./V.,,' ,e,"".r-- S.·«(o} Aj", $It. 1;_'. IV·',' "'..r"
Narayan is 'Infinity', the aspect ·that reJates to l¥citer. Hari means God.
Hari Narilyan makes you becane intuitively clear. I
To end, inhale, raise arms up to 60 0 with Breath ·of Fire. Inhale, stretch
up very strongly, 'exhale and vigorously shake out the ,arms; ('!his meditat-
ion is so strong, you IlUSt break it at the end.) '!hen sit quietly for
I
5-1{) minutes afterwards and meditate on the manti:a; just letting it fill
your mind. Plans may cane to you. Re-create this mantric Space seveI:a!
times during the day and allow the mantra to reappear and bring clarity. I
Hari Narayan makes. you intuitively clear and healing. Feel the energy
in the hands and around the Heart center. '!he arms will hurt. '!he anptier
the stanach, the easier it is to do. Early in the rrorning is good for
I
it will set you for the day. . .
I
HAPPINESS: If you want to be happy, do not I
hear anything negative, do not say anything
negative, do not do anything negative.
November 7, 1985
I
I
I
I 143

I PROSPERTTY MEDITATION-
January 15, 1989
I
In Easy Pose, with a straight spine,

I center yourself with several long,

held breaths. '!ben place left hand
on left knee in any thumb +

I aOO. place right hand on heart, as

in pledge of allegiance. With the eyes
closed, .

I Hera
Hara
Hara. Hara
Gooin.day
Hara Hara
Hera
Hara
Mu.J<u.n.dey
Hare Hara Hara Ha.ra
I Hara
'Udaray
Ha.ra Hara
Aparay
Hara.

I Hara
Hara
Hara Hara
Hariu.hq
Hara Hare.
Kariu.n.q
Hare
Hare.
Hara Hara Hara Hara.
I Hara
Nirnarnay
Hara
AJ<amay.
Hara
GOBINDE Sustainer

I Ba
..ji -= ilL
ha J:ll ha ra na
b iiI,il1 JjII ea Ab jG
Go h1n day IlIl xa ha ... ha ha :a
< L[
klm day
MUKUNDAY Liberator
UDARAY
APARAY
Enlightener
Infinite
IlIl ha ra ha za ha J:ll liar 1 \Di1 Ba xa ha .. !la !la :a !tar 1 unq
RARING Destroyer
I $n
Ba
4 • .-; • • id
za !la za ha ra ha J:ll U dIr ay
I J; n
Ba. za !la ha za ha
I••lId:1
A PE ay
KARING Creator
NIRNAMAY Nameless
Ba za !la za ha J:ll ha ... Ilir . - ay Ba ... ha ha za ha A leD ay AKAMAY Desireless

I Olant with the tip of the tongue hitting the ridge on the palate. '!be
toogue must be stiff. '!be closed eyes must be fixed on the tip of the
nose to maintian concentration. Chant 11-15 minutes when you wake up
I and 11-15 minutes when you go to bed (and you can listen on auto-reverse
while you sleep).

I <XlolMEN1'S: "Hara" means God, the Krishna aspect. '!be Guru Gaitri Mantra
(without the "Hara'S") eliminates karmic blocks· or curses fron the past
and cleanses the aura so that it is easier to meditate and relate to the
Infinite. It is an ashtang mantra (meaning it has 8 vibrations which
I balances the brain) given by the 10th and last Sikh GUru, Guru Gobind
Singh (1666-1707). '!he tongue hitting the Palate ridge activates neurons
in the brain which will !?ring prosperity if Clone correctly. '!be closed
-I eyec;, fixed on the nose tip, centers us and stimulates th13 pituitary gland.
You can make a tape of your 0\0IIl voice, singing the mantra in one of several
melodies, or in lIOnotone, which is said, by many, to be the !lOSt effective.
keep track of your indications of prosperity, so that the success
I of this meditation can be reported to Yogi Bhajan. GK

*Please see appendix for choice of mudra.

I
I
144
I
MEDITATION BRINGING PROSPERITY.
I
GOOD WILL & PROJECTION
August 30, 1979
I
Sit in Easy Pose with a perfectly straight
spine. Relax the aDlISdown with the elbows
bent and raise the forearms up and in toward
each other until the hands meet at ITOUth
I
level. Elct:end the index fingers, gently
folding the other fingers and thumbs into
the palms. Face the left palm in (toward
I
the face) and the left palm out, and press
the index fingers together at the tips with
10-15 lbs. 'of pressure per sq. inch., slanted
at .?J1 angle so that an equilateral triangle
I
will be forined.
I
I
I
Har:L Nam .. Sat Nam .. Har:L Nar:n .. Har:L .. I
Har:L Nem .. Sa.t Nam .. S a t Nam· .. Har:L .
Her:L
Har:L
Nem ..
Nem ..
Sat
Sat
Nam ..
Nam ..
Har:L Nem .. H.p.r:L ;
S a t Nam, Har:L . I
Nem .. Sat Nam .. Har:L Nam .. Har:L ;
Har:L
Her:L Nem .. Sat Nam .. S a t Nam" .. Har:L ; I
Focus on the breath and the chanted mantra. '!he spine must be kept per-
fectly straight throughout the entire rriedi.tation. COntinue for 31 .minutes.

aM1ENI'S:. 'Ibis meditation brings prosperity, good' will and projection.

I
r---::o----.......,..-----------------.....;.....:;.---....,....----., I
OF MEDITATION is prosperity here
and Hereafter. Once people find out from
you about your Guru, :you shall be blessed
I
here and hearafter. Wealth will come to
you (if you) create Bhagatas
and do bhakti (devotional worship) and share
. wi th others.
I
August 26, 1988
I
I
I
I 145

I MEDITATION FOR GURPRASAD

December 14, 1977
I Sit a::rnfortable in meditation pose
and cup the hands together at heart
I level, palms up, upper arms pressed
against rib cage, eyes 1/10 open and
allC1vled to close. Feel that you are
I asking for a blessing fran God. Keep
making your spine straighter (a
crooked spine will nake one croOked,

I even in prayer). Feel that sanething

is dripping to you fran the heavens:
light of God, flow of life, suprare
energy - whatever You believe in.
I Jesus Olrist is sending you cookies!
Or Moses. Or santa Claus. It doesn't
matter. Feel sc:mething is dropping

I fron above into the cup of your hands.

IDwer yourself into this hallucination
UI;ltil you start feeling it as a reality
"Get into your very simplicity - just
I ask for simple grace. Do it for just
3 minutes - it cannot be done for
a long time. But do it as best you

I "can.

Let us becane old, old human beings, centuries old. We used

'a:MMENI'S:
to draw ourselves onto our knees - we never used to stand up in our cave
I and we had sane kind of hair things where we used to sleep, curled up
like a dog. Have you seen a dog sleeping? 'Ibat was the human way of
sleeping. Early in the IrOrning a human being not get up - he would

I crawl on his knees, cane out and sit on his heel or stretch his legs for-
ward. I'm telling you the original, canfortable way of prayer. M:lhamnedans
still do it. In their prayers, this prayer exists: 'At first, everything
is an imagination, like a blueprint. '!hen you start feeling the experience
I and it beccmes the reality.' '!bat's the difference between imagination
and reality. ,Just be simple. 'You are not simple. '!hat is why it is
hard for you to concentrate.

I NOI'E: Keeping .up with Kundalini Yoga has a slightly different version
- time unlimited and the following carments: 'Gurprasad means "gift of
the Guru". As you practice this meditation, feel yourself showered by"
i all the bl,essings of heaven - health, wealth, happiness, your ultimate
caliber and capacity. Just let it, happen. Fillyour heart and soul with
all the bounties of nature. Simply meditate on the boundless flow of

I the Universal.Soul, and feel a deep inflow of spirit. '!his is a very rest-
ful posture. '!he subtle pressure against the meridian points in the rib
9S-ge gives inmediate relaxation.

'I
I
I
146 I
MEDITATION FOR ABUNDANCE
(Prepared by Gururattan Kaur & Guruchitter Kaur Khalsa)
I
To Start I
CENTER YOURSELF: Using the breath, slow it down and breathe long
and deep.
THE GOAL: This meditation can be directed to any goal.
I
Be clear in the beginning on the desired outcome. Don' t just
do the meditation to be doing it.
the way you feel about them.
on the goals and
I
ATTITUDE: Fee'! that you DESERVE \·mat you are asl<lng for {not
that you desire it).
mu
Feel as you WILL FEEL, when you HAVE WHAT I
Mudra -A.._._
Hands slightly cupped, right on top of
left, thumbs touching, at heart center.
I
Chant H a r i Hari
Mantra
Hari Hari Hari Hari
I
on one breath, in a monotone; \·;i th the "har" going up at the I
end. After a felt; repeti tions, you \.;i 11 tune into the torie ,that
is in harmony with the universe.' (Each person has a 'natural
pitch that harmonizes wi th universal pitch, 'so each \·;i 11 find
a comfortable sound' current. That vibration opens you to' your
I
higher .centers and puts you in harmony with all your bodies,
and\.;ith the universe.)
Brea.th Se
.
Timing
I
Inhqle deeply and on the exhale, chant the mantra one time.
The 6 "Hari' s" take the same :amount of time as the "har", \·;hi'ch I
is held out. They each take about 10 seconds to equal about
20 seconds of chanting on each breath.
Consciously use the POWER OF THE BREATH. On the inhale, take I
the breath to every cell of a\·;areness. The breath also opens
up all your channels to receive.
of the cylinder of energy.
to really FEEL AND
Inhale and exhale the' strength
BECOME THE
IT.
The goal is I
Visualiza.tion
YOURSELF UP TO THE SOURCE, -visualizing a funnel coming into
I
the top of your head, filled with golden light. See and feel
a stf§ladystream of energy coming -in, filling your Hhole body,
coming out of the base of the spine, and do\·m into the earth
for 25 feet. This light can be golden, \·;hi te or green. ATTUNE
I
YOURSELF to this source of energy and acknowledge the source.
Establish the cylinder of light as constant channel of infini te
flowing energy and abundance.
I
BE THE SOURCE, feeling its energy and vibration in every part
of the body. that YOU ARE THE SOURCE. I
I
I 147

Inhale long and deep - & FEEL energy.coming in thru the shaft.
I As you chant the "Hari' s" SEE THEM COMING IN AND FILLING L'P THE
CVP you make with your hands.
I' .l\s you chant the "Haaarr", let it all GO OUT FROM THE HEART.

Grounding
I BE IN THE BODY (rather than out of the body). Vse the meditation
to be grounded, anchoring yourself with the shaft of light going

I 25 feet dOlrm into the earth.

than going to it.
out and get).
BRING THE SOURCE TO YOU, rather
Open yoursel f to RECEIVE (rather than to go
\-!hen you bring the source to every cell of your
body, and feel the awareness in your whole body, you anchor your-
I self here in earthly reality, so ·that you can receive on the
earth plane. Be HERE & NOW in your body so that you can receive
the information and abundance that is given to you.

I Ba 1 anc:;:::e
Balance Irlhat "comes in and \-lhat goes out. Most people have .an
I imbalance of giving and' receiving. Once they receive, they are
afraid to give, for fear of losing and not getting back.
give a\'lay everything, and are unable to open to receive.
Others
Done

I correctly, this meditation balances receiving and gi'..·ing.

is \-lhy it is important to do the "hari' s" and "har" for equal
time, to let all the energy,. knolrl1edge or healing you receive,
That

go back out. The source is infinite, but to be a channel, \·le

I must also give back to keep the flo\-l even. So don' t be afraid
to let go - for you \'lill actually receh'e even more. .ll,nd don' t
block receiving with Open up and let it flow. There

I must be an exchange for balanc!=l.

a\-1ay \·;i th equal ease and confidence.
and'receiving.
So pull it in, and give it
Create a cycle of giving
To End
I Inhale deep, hold, pull mulbhand (tighten the base of the spine
and pull' the energy up), and exhale, releasing a of energy
out as you relax. Repeat 3 or-more times. Possibilities are:
I Inhale green
all the energy out.
hold and pray for a result, exhale and gi\'e

I Inhale, fill up the cup, vibrate green energy out to fill your
body and your aura, then exhfte it all out, giving it away.
can'give it to yourself,
(YOC

I Inhale, hold the breath and vibrate it in every cell in your

body' - and in your aura feel ing it expand. Exhale, release light
all around you, to the class, someone in need, the whole earth.
I Inhale knm·;ledge,
the \·lho le ,·1Or 1d .
hold the \-1isdom, release' it to the class and

I Inhale, hold, feel money, resources, a house, trip, or \·;hatever

you need come in. Deserve to be ....'ho vou really are. Exhale
and direct it to \·:hat needs to be paid {or, to the seller, store
or bank, or to what needs to be done . .
I I
,I
 148 I
THE::. after you calm yourself. you may v:ish TO Ht.'MBLE YOl:RSELF
EST.l\BLISH .a. TO GOD. THE YOt:R Gl:IDE.
I
GURl:S. JESl:S. ETC. yourself in the holy court. before .
Ask permission to be there. Bow and humble yourself.
consciousness of •.......... and ask that your \·:ish be granted
or fulfilled.
Pray for
.a.sk that the consciousness of the meditation be
I.
granted. (You can use this instead of, or before going to the
source. in the beginning, too.) I
Other Poin.ts

Don't think about \·1here. specifically. the money resources, etc. I

\.;ill come from. Just open yourself up to receiving.
We need goals to have them happen.
of \·Jhat you- \·1ant.
So be clear. be sure
Don' t ask for a 'house you can' tpay for. a
I
job C"':IO" to h;:mdle. etc. Be specific on qualifications ;. "a
house
If
the.money to keep it up". etc.
you are thinking of money. don't limit yourself. You can
I
be
to
get
specific. so that the goal is reasonable and you can relate
it. You may be able to feel earning $2,000. a month, and
freaked out at $2.000,000. -SO-chose the amount you can .relate
I
to. then specify that amount. PLl:S.· See your budget expanding
and vibrant.
I
l:SE THE TO WITH ISSUES GET RID OF BLOCKS
Inscribe the issue on stone. written clearly, at the heart center .
.a.s you inhale, visualize pulling the cord on a \·:ater closet.
l.et the \':ater rush do\·m. flushing the issue into the ground 25
I
feet. Give it back to the earth. And then let the earth fill
you back up with light and healing. You can use this with fears.
doubts. old belief systems. .l\s you give back to the the I
earth \.;ill nurture you. FEEL CARE OF.
The experience and the feeling we seek to achie\'e
The mantra. in tone \.;ith the universal tone aids this feel ing.
I
Cultivate the abundance. openness and the vibration of the universe
in your ,,"er::.' bei ng, do\·m to every ce 11.
I
In the Age which is upon us. the consciousness of the universe
and the la\'Js of the universe are being brought to the earthly
plane and manifested here. This meditation facilitates that
process for each of us. so that we can be anchored on the earth
I
plane. in higher consciousness to attract the universal conscious-
ness to us. I
I
I
'1
\ I
I 149

I Deep Breathi.ng)" //
/" '"
Open to S o u r c e / ",// '
I Be GroUnded.
/
/
/

F i 1. l. Cup· "
I .' /

I
I
I
I
I
I
I
I
I i
,:
"1;.,11,
l
•••
• It. ,

'!',
, I I( I I I I ;

I TO END:

Inhal. e,
1 •I I
I !I I • I I I I
ho l. d ..., puJ.. J..
1 "1 I•

mul.bhand
I I

and
energy up. ExhaJ..e a n d
I energy out.
Inhal.e
.
Three times.
g r e e n • e n e r• g y ,
"
hol.d .& pray
f o r des:i..re. Exhal.e & l.et i t go.
I Inhal.e
,
!
•
green' energy .&
.r
I
f:i..J..J.. 'cup,.
'?:i..l::>rat:i..ng :i.. t I t h r u body .& aura.

I to yoursel.f.
.& g:i..ve :i..tl o u t ,
I, 'I I I 1.1·
o r g:i..ve
o 'I
:i..t

Inhal.e,. hoJ..d,.: feeJ.. $, resources,

'I .& give it
y o u n e e d come :i..n.
..
ExhaJ..e
p a y f o r goods/ e t c .
Hi; IHr,
150
I
I
I
-

PROSPERITY: Normally your faces should be

radiant. Abundance of wealth should roam
around you. Happiness is a Siven Sift to
you, pr ovided you walk on this path with
the word of God presidins. I
Ausust 10, 1975

POVERTY is a curse, but attachment to wealth

I
is also a curse.
June 19, 1972
I
THE SECRET OF PROSPERITY: Why praise God?
It I S a very selfish act
biS, you become biS.
When you think
God is an Infinity. I
llhenever ;the finite tunes in with Infinity,
it enriches itself.
prosperity.
That I s the secret of

26, 1988
I
I
MEDITATION TO bp EN UP OPPORTUNITY I
'!his meditation will "unstick" anyt:hing' that has becane stuck in your
life. Good thing's ·will manifest and care your way. I
In Easy PoSe, arms relaxed with hands up
at heart center and palms together but
slightly separated after 2nd knuckle,
th\lIllbs stretched away fran firigers at a
I
4S 0 ansle and out to the sides and not
touching' each other, fing'ers at a 60 0
angle, keep the eyes 1/10 open and focus
I
on the tip of the nose, breathing anyway
you can to chant the mantra evenly
Ad Such
I
Jug-ad S u c h
Hebe
Nanal<: H o s e (Hoe say)
Be Such .
Such
I
Ennundate clearly, exaggerating "such".
"SUch makes it \oIOrk; it pumps the heavens
into your life." ."
I
NOl'E:This is the last part of the Mu1 Mantra. It means ''He was true
in the beginning, true through the ages and true, even nt::M. Nanak shall
I
ever by true".
I
I.'
I 151

I BREATH MEDITATION TO STRENGTHEN

THE MIND & THE IMMUNE SYSTEM
I . April 15,1986

I Sit in Easy Pose, with

arm bent at elbow, hand up to
side in Surya Mudra (thumb tip
left

I touching ring
shoulder level.
fingertip). at
Right arm bent
up, with index finger pointing
up, blocking right nostril,
I thumb. clasping
in a fist.
other fingers
Do Breath of Fire
through the left nostri-l to
the rhythm of Sat Nam, Wha He
I Guru (by Singh Kaur) or about
per second, strongly
pumping the navel.
I To end, clasp hands in Venus
Lock before the face. Inhale, .

I hold the breath and try to pull

the hands apart, resisting as
hard as possible, creating great
tension. Exhale and repeat
I three more times.

I COMMENTS:
must have
strength.
To be healthy V.'e
moral and mental
If we don't have
moral. strength, we won't have
I mental strength. We are born
with inherited strength which
" /' is equal to the power of God.
I ed or blocked,by
Our projected strength is creat-
usually with anger, self-defeat and
blame. To have strong projected strength, we must consciously
work out what we are using to block it. Our psyche and energy
I' centers have to be adjusted by us.

I
GUILT has one gift in life doubt. Doubt
I is nothing Qut that which splits y.our personal-
ity ••• and then you always hang. in hell,
cing the heavens.
(I December 29, 1985·

I
I
152 I
HEA.LING CIRCLE
I
In times of stress, one· of our rrost 'lhis meditation can be done in
powerful abilities is to offer help
to others and to be able to turn to
circles of any size. 'lhose who need
healing lie with their heads at. the I
others for help. .A strong sense center. and stretch out like the spokes
of cc:mnunity is recognized as a prime
factor in the ability to deal. with
stress, as well as to strengthen the
of a wheel, alternating male and femaJe
if 'lhose who form the outer
circle, chant. 'lhe ratio is 1 person
I
iimune system. in the inner circle for every 3-5
'lhe Healing Circle offers an
enjoyable way of healing, creating a
in the outer one.
It can also be done even by one I
sense of comnunity and shai:ing. It person alone, to develop healing powers,
also permits one to feel that it is
alright to reach out to others for
help. .
heal oneself and for long-distance
heating.· Just project healing energy
to the person in need.
I
I
Arms are raised up 30° in front, palms
facing down. (Rub the hands together,
first to get the energy flowing, first)
Keep the arms straight and stationary.
I
Together, chant the Siri Gaitri mantra:
RA MA DA SA, ..
I
SA SAY SO H'UNG
I
L
uRA MA
cla 53 'id.(
.
So

DA SA" is the earth mantra .

.-J RlI. is thesun, Ma the ID:Xm, DA is the
earth, SAY is the totality of Infinity,
I
"SA SAY SO HUNG"is the mantra. and SO HUNG m:!anS, "I am 'lhou".
It is chanted in an ascending scale and vibrated up the spine, chakra by chakra. I
Let the "Hung" go forcefully out the top of the head, vigorously vibrating in
the skull, but dong drage it out too long. 'lhis mantra will c;irry you through
every test because it is a ''big mangra". It has the 8 sounds of the Kundalini
in it, and it is a cxxnbination of earth and ether. Cbntinue for 3-11 minutes,
·1
or extend it rto 31:!: minutes. Repeat as the group desires to 'have everyone
in the center of the circle.
'I'O END: (Modify according
'gh
4. Feel a bn t go
lden l'ght'
1
.
1Il your
to your heart, expanding to fill every cell of
I
own desire): yoUr body. Merge it with the groUp's
light and feel it expanding to radiate
1. Inhaie deeply, ho!d and project throughout the ro:::rn, the viciriity, the
I
energy to those in the center or else- whole citY, state, country and then
where. Exhale. bathe th:"l·wbole earth in healing light.
see the environmerit healed & the hearts
2. Inhale, stretch up straight and of our leaderS penetrated by love and,
I
then relax down, meditating silently peace. Rise above the earth and beam
foi: a few m::ments. golden energy on it. Merge. with Univ-
ersal I49ht. Gradually cone back (if
I
3. Inhale, hold, send healing energy you can) ,knowing that you can maintain
to Yogi Ji, exhale. ' this light. and share its healing energy
simPly by smiling or greeting others. I
1 11
!
I 153

I ANOTHER HEALING CHANT

I The Siri Gaitri Mantra can be used with

another mudra and rhythm. Bend the arms
at the ell::ows, pressing the upper arms

I slightly into the sides, with 'the

up about 60° and out at about 45° and
the hands are bent back, so that the
palms are up and there is a stretch in
I the wrist.

With closed eyes, inhale deeply and chant

I Ma. Da. Sa.

Sa.y So H'Ung

I
I
t.f
I m 'S". So

"Ma" and "say" are slurred on TIn notes each, and the first "sa" is very
short. ''1:iung'' is forcefully vibrated in the skull.
I a::MMEN1'S: When practiced 11 minutes daily, :this gives tremendous healing
power to the harids, useful in healing oneself or others. I practiced

I it daily for several years.) GK

2 Pa'IERFUL WAYS oF REX:I'rING MANTRAS: Sit quietly

I and close yeur eyes and see the
before yeur eyes,
on a s=een
'Ibis is DARSHANI
MANTRA which can give you the power and reason of God.
I Chanting while reading the mantra on the forehead

. . novie s=een is a technology that faster than

others. It will with the Guru Mantra, Adi Mantra

I ;
' r
\ 1
Shakti Mantra, Mul Mantra or all the Ashtang Mantras
you chant. Certain. unexpected things will happen.
With a lot of practice, many things will happen!
The other wayis listening to the rnantra as it is chanted, like
I this: ''Ek Ong Kar" (listen), "Sat Nam" (listen), etc. 'Ibis is JAP
;]M?, the technique of saying amantra and mentally listening to
it. When the practice becanes perfect, the whole universe chants

I for ye.. and you just listen as everything sings to yOU! You get
in a car and it has rhythm, "sat Narn, Sat Nam, Sat Nam ••• " Automat-
ically, everything starts talking to you because the is never
without sound. Qlce you tune in, the Universal Sound becomes the
I mantra.
July 18,

I
I
154
I
HEALING MEDITATIONS I
for
1. Sit in Easy Pose, massaging fingers
I
until they tingle.
2. Place hands before chest, palms
facing each other and 6" apart. Medit-
I
ate on the spine, picturing it as
a silver cord,' white and shining.
Keep the hands stiff and the fingers I
straight. Feel the path of energy.
Concentration will build the power of
the mind. (When the mind wanders
the hands cool. ) Continue up to 3-
I
4 minutes.
3. Extend the arms out to the sides,
to the giound with the palms
I
up. '!he centers of the palms will be
charged with Cosmic energy and .inflow
will be autanatic. a:>ncentrate on
I
hands contacting energy, then concen-
trate on the part of the body that
needs healing and direct energy there. I
for Others
4. Relax.
Powerful Enough to Levitate I
Eye Level- "1. In meditation poSe, place hands
in Pranam Mudra, (Prayer Mudra with
right thumb crossed aver left), finger-
tips' at eye level, base of thuinbs
I
'lbroat -
Level
at throat level, hands pointing up
at 60° • Concentrate on the Heart
center and press .the hands tightly
I
together, with the total weight of
the body.
4-5 minutes.
Concentrate, for-
I
2. 'lhi.nk of saneOne you love and send
them healing thoughtS. It is divine
medicine, ph ysically, mentally and
I
spiritually. Q:lncentrate at "least
10 minutes. (c:nce the channels are
open, you can do it to anyone, al)ytime. I
3. Inhale deeply, fill the chest with
love and project pra:na like thunder- )I
bolts. Exhale, irihale again and send I
this breath to tha:t person. Inhale,
feeling energy going t:hrou9h the hands
to the person, massaging them. Exhale,
1
inhale, be with that person totally,
to make you one with the Universal
mind. Exhale, inhale and continue•. I
I)
 .,
I 155

I YOGA
F o r Lymphs,
KARMA
Breast
KRIVA MEDITATION
Cancer, Heart
A t t a c k , Money, ' a n d
I March 11, 1975

InEasy Pose,raise hands to chest

I level, palms in, one on top of the
other and 9" out fran the body. Touch
the thumbs together and press the
I upper anns into the ribs.

With the eyes 9/10 closed and long,

I deep breathing mentally chant

H·a.rj.ng
'as you inhale, and nentall chant
I as you exhale for 31 minutes.

I a::M1ENl'S: '!his stimulates the higher

self, balances the heart, mind and
soul. ( "Each one, in his own beauty,
I has the right to do that.")

I
I BLUE LIGHT CLEAN&
ING MEDITATION
I January 28, 1971

In Easy Pes,e, anns· straight, hand

I in receptive Gyan Mudra, inhale in
4 lengths as you concentrate on a
light caning in through the

I solar centers.* As you exhale, slowly,

visualize a blue light like a gas flame
emanating fran your I;X)res and filling
your aura. Continue for 1S minutes.
I Relax. Resume, inhaling in 5 equal
lengths, extending" up to 9 lengths,

I and continue for 1 5 !lOre minutes. '!his

is cleansing and produces great heat.

*Yogi Ehajan has designated both the

I Crown O1akra at the top of the head
and the Navel 01akra as solar centers,
and either one works in this meditation

I
I
156
I
I
S I T A L ' I PRANAVAl"l

Sit in a cx:mfortable meditative posture with a straight

I
spine. Olrl the t:cngue up on the sides and protrude
it slightly past the lips. Inhale deeply and sm::lOthly
through the rolled talgue and exhale through the DOSe. I
Continue far 5 minutes. Inhale, hold, pull the tongue
in and relax. '!hen repeat for 5 more minutes. . (Varia-
tions include: 2:"3 minutes periods, and the practice
of 52 breaths daily, 26 in the morni.ng and 26 in the
I
evening.)

Sitali Pranayam is a well-known practice. It soothes and c::cols the spine

I
near the 4th, 5th and 6th vertebrae, which, in tum, regulates the sexual
and digestive energy. '!his breath is often used for lowering fever (and
it can c::col you in waJ:tlI weatherf. Daily practice of 26 breaths in the
morni.ng and 26 breaths in the evening can extend the lifespan. '!he tongue
I
may taste bitter at first, a sign of toxification, but as you continue
the t:cngue will taste S\<Weet and you will have overcx:me all sickness inside.
I
It is an excellent kriya to do before chanting the Siri GaitriMantra ("RA
MA CA SA SA SAY SO HONG").

It is said that people who practice this kriya have all things that they
I
need cane to them by planetary ether. In mystical terms, you are served
by the heavens.·· .
I
FOR
I
(March 7, 1977

In Easy Pose, cross arms over chest as

I
follows: Place right hand o::xnpletely
1.U1der cmnpit(thumb too), ·cross left
am over right, placing the fingers I
only under the armpit (thumb out).
Close the eyes and drop the head
back, making the back of the neck
as short as possible. '!he breath
I
regulates itself as you mentally
chant
Ra Ma. Da Sa
I
Sa· Say So Hun.g
I
for 3 minutes. sEuf-regeneratin<].
I
I"
I
II! 157
II
1
II
f
MANTRA
April 25, 1974
EXTENSION YOGA

11
,
A. Sit in Easy Pose, and cross
arms over chest at wrists,
left over right applying 25
Ibs. of pressure per square inch
I Inhale for 5 seconds, hold the
breath in for 10 seconds, and
exhale in t second through
I the mouth ("Whooo"). Repeat and
continue for 3 minutes. Rest
and repeat. To change metabolism.

I B. Inhale thr'ough left nostril

and exhale through right, very
quickly for 3 minutes.

I C. Place hands in Gyan Mudra,

elbows bent, fingertips at
shoulder level, and as. you
I inhale, raise the arms straight
up to 60 0 • Resume first posi-
tion as you exhale. Repeat and
I continue for 3 minutes.
D. Repeat liB".

I E. In Easy Pose and Gyan Mudra,

chant
Ha. Q-u.l H-u. Hu Hu.
I Shapes solar plexis,
affect axis. 11 minutes.
should

I F. Stretch legs out in front,

bend over and catch big toes,
hanging head down. Forget

I this universe for 11 minutes.'

"After 11 minutes, you' 11 be
in a different world.'t

I' G. Then 'sit on the left heel,

bend and catch right big toe
and chant
(I Ha Q'L:ll 'H-u.
H u H -u. J-I -u. 1-'I-u.

jll H-u. H-u. H-u. H-u.

Ha' Q-u.l H-u.
for 3 minutes.
NOTE: This was also taught on April 23 and 26, 1972, omitting
.1 HA-D.

'I
158 Ir
MARA GIAN AGNI KRIYA I
1
1
May' 2, 1976

In Easy Pose, with hands before the Heart

center, press the fingertips together, join-
ing the little fingers and the outsides
of the palms together, allowiIig no gaps.
Fold the thumbs so that the tips touch the
I
Mercury M:n1nds (at the base of the little
fingers), bases of palms and fingertips
joined to opposite hands to form a little
I
'bc:iat" • .. ' .
I
I

Gaze at the little fingers, (or close the-

eyes), inhale and chant
Ek One;;;t Kar I,
S a t Gur Prasad.,.
S a t Gur Prasad.,.
Ek Ong: K a r ' I:
in a m:motone, 8 times on one breath. Begin with 11 minutes or less,
slowly building to 31 minutes. (For imnediate quick help, this may be
chanted 5 or 6 times only, for positive effects.- GK) I:
a:MMENI'S: "Maya Gyan: means great knowledge. "Agni" means the purity
of fire. 'ibis is not a light kriya. It is a very pc:rwerfUl one. Practice
it 'W'1to the Infinity of God. (see "Magic Mantra".) 1
PRAN SIT I KRIYA I,
May 31, 1976
In Easy Pose, hands in Prariam Mudra (Prayer
I
Pose with right thumb over left), fingertips
raised to eye level, 10" out fran the face
and up at a 60!o angle, eyes 9/10 closed,
-I
chant as fast as you can '

Ek One;;;t Ka:r:
S a t Gur Pra:sad.,.
SatoGur Pra:sad.,.
I
Ek One;;;t Kar I,
Concentrate on the Shabd. Breath may fade
out and you'll feel suffocated.
pass °
them. Breath is autanatic.
It will
Move Your lips and concentrate on
Continue for
I, •
11-31 minutes.
I'
I'
11'
I 159

I MAGIC MANTRA MEDITATION

April 26, 1976
"

Sit in a canfortable meditation lX'sture

I and lift hands to heart level, palms
up, (ell:ows relaxed at the sides) and
form a shallow cup of the hands, sides

I of palnis and Mercury fingers canfort-

ably together, thumbs out and away
fron hands, edges of the "cup" about

I 30 0 up fron the parallel. 'Ibe import-

ant thing is to keep the line of Mer-
cury connected· at the edges of the
palms and little fingers. Normally

I there will be no opening whatsoever;

however, sane people will have a gap
between their little fingers - keep

I it to a minimum. !look into the hands

but keep the eyes closed and chant,
EKONG KAR

I SAT GURPRASAD
in a IlOnotone, letting the breath
naturally find itself. One cycle lasts
I 4-5 seconds.

<:X:MMENl'S:
Continue for 31 minutes.
31 MINtlTES OF 'lHIS CAN JEr YaJ VERY HIGH. A couple of days
practice can give you a certain stimulation which is beyond explanation.
I It is very rare that the Mercury fingers are joined in this way, but that
is what makes the difference. (Remember to keep any gap to a minimum.)
"Ek Ong Kar, sat Gur Prasad" is the most powerful of all mantras.
I 'Ibere is nothing equal to it, nor can anything explain it. Ek Ong Kar,
sat Gur Prasad is a pritham mantra. 'Ibe entire Siri Guru Granth sahib
is nothing but an explanation of· this mantra. It is so strong that it

I elevates the self beyond duality and establishes the flow of spirit. It
will make the mind so powerful that it will remJVe all obstacles. We call
it the magic mantra because its positive effect happens quickly and lasts
a long time.
I But IT HAS 'ID BE CHANI'ED WITH REVER:ENCE:, . IN A PLACE OF RE.'VERmCE.
When you neditate on this mantra, be sure that Surroundings are serene
and reverent and that you practice it with reverence. You can llOCk any

I mantra you like except this one beca1ise it is known to have a backlash.
(Mantras normally have no backlash - men you chant them well they benefit
you, and men you chant them wrong, they don't have any ill effect. If
they don't do any good, at least they don't hurtyou.) But, if you chant
I Ek Ong Kar, sat Gur Prasad wrong, it can finish you. I must give you
this basic warning. 'lHIS MANTRA IS NO!' SEX:RE'I', BUT IT IS VERY SACRED.
SO 0iANl' IT wrm REIlERENCE, WRITE IT WI'ffi :RE.VI::Rmc:E & USE IT IN REVERENCE.

I Normally we chant to God before prcr:ticing this mantra. Either chant

the "Mu! Mantra" (see page 113) first, or the ''Mangala Clam Mantra" (see
pg.132) before neditating to prepare yourself. Y.B.

I NC7I'E: !m.smantra is usually chanted forwards and Poickwards, ie. "Ek Ong
Kar, sat Gur Prasad, Sat Gur Prasad, Ek Ong Kar". In fact Yogi Bhajan
says that it is useless unless it is reversed. However, the lengthy notes

I for this meditation took no shortcuts, and gave the mantra as it appears
abQve. \01e leave it up to you. G.R.

I
160
I
TATTVA ,SIDDHI KRIYA
September 28 and October 1, 1971
I
I
I
I
I
I
I
I
I
I
I
Seated in meditation posture, with a straight spine,
I
hands
in Gyan Mudra, chant
. Pr:i tV':i Ha:i (hey),
pulling Mulbhand and focussing on the 1st chakra,
I.
Akash Ha:i
focussing at the top of the head,
Guru Ram Das Ha.:i.
I
still pulling Mulbhand, and picture Guru Ram Das, in a golden
temple, swinging back. and forth above the head.
for 11-31 minutes.
Continue
To end, inhale deeply, pull Mulbhand,
I
hold and relax.
COMMENTS: "Pritvi" is the earth tattva (or elementf,IAkasha"
is the . ether tattva,and Guru Ram Das is the 4th guru in Sikh
I
tradition. Energy rushes .effortlessly up the spine, almost
as though it is sucked up, during this GK I
I
G
I. 161

I LAW OF LIGHT MEDITATION

Rishi Haring - .. -
I 1. In Easy Pose, remove
all tension and the ego.
I Feel that you are offering
yourself.
ing is
Smile. This offer-
very precious and
the one \·]ho is accepting
I is \·:ithin you
Himself.
it is God,

I 2 _ Close your eyes. Offer

I
I ".ll,ll that \·;as is Light, all

I that is, is Light.

is surrounding you, and you
are a light. You are shining ..
Light

'Rays of light are. coming from you as the rays of the sun'
I project light -co this earth.
Shine out
You are an Infinite Diety.
Cnder you there is no ground. Your
light can penetrate the solidity of the ground. In this

I oval-shaped aura of pure light you are d\o1elling and you are
living. on that light. Cse your mind energy, which
is t:'e real YOU to relate to the real HE... YOU and HE are
going to have a yoga, the GRE.ll,T YOG.l\ of all times. It is
I the YOGA OF LIGHT.
Supreme -Light.
.Your 1 ight is going to relate to the
Be constant. tate on your 0\010 crystal
clear light \·;hich surrounds your body. Extend that 1 ight

I on, and on............

physical self \·;i11 help you.
If ye seek, ye shall find.. Your
\.lith your mind, concentrate
on that expansion from- the very edge of your outer skin,
om·;ards to I nf i n i ty. " .
I :3 _ Inhale and exhale deeply several times. Curl the fingers
the hands and open and close them quickly several times.
(This is the key to the exercise.)
I 4.. Don' t ever do this meditation and get straight up.
This is not available in books. Whenever you practice this
I meditation, this exercise must follo\o1 -
RAAAAAAAAAAAAAAAAAAAAAAAAAAAA
on the sound:

I for 1 minute. The voice starts 10\'] and raises in pitch to

a peak and t:'en descends :,ack again each time. HR ah" is
t\·;o \·;ords, but \·;hen y·ou chant it like a siTen, it goes to-
I gether as -one.

i /

'!
'j
 162
.1
SUPER TRANSCENDENTAL MEDITATTON I
To Deve10p T r u s t
March 10 & 14, 1977 I
In Easy Pose, raise arms to the sides,
bent at 90 0 , upper arms parallel to
the ground, forearms perpendicular, I
palms forward, fin9ertiPS folded en
to pads, thumbs pulled back, at ear
level. Lean torso back as far as
possible without fallin9 over, eyes
I
9/10 closed. Inhale, mentally chanting
So So So So I
aid exhale, mentally chantin9
Hung Hung Hung I
durinc] exhale, focussin9 on the breath
and the IT'antra.
than 3 minutes.
Continue for no lonser I
'ID £NO:Inhale, exhale and bend fran
lower spine to b:::1w, forehead to the I
, ...
CXl>lMEI\'TS: 'Ibis is a very powerful meditation. I don't know whether you'll
be on the M:x:ln or Venus tanol:l:'OY1.Whether you understand the rileditation
I
or not, is not important. Get intO .it arid let God take care of you. .

NC7r.E: '!be March 13th version was 9iven with the back. erect for 3 minutes,
I
buildi.ri9 to 31. "Simple, but can simply make you a
I
LIFE IS WHAT YOU CONSCIOUSLY MAKE IT:
Therefore, you must have a target to I
achieve. Everything in life should be
evaluated in terms of whether it is
you toward the 90al or away
from the goal. Make a point not to
I
miss your destiny point! From the
be9inning, with God's help, to the
end, with God's the human should
I
be human!
August 7, 1975
I
I
I
I
I 163

I
'THE HEALTHY, HAPPY, :HOLY BREATI-i
I Ju 1 Y 1 0, 1 975

I Sit comfortably. keeping

spinA perfectly str.'3.ight.
th£
Bring
the mental to the brow
I po:'nt..

the
Take n deep. full breath.
i nh?L i ng through the nose.
breath. by suspending
Ho 1d
the

I ch':lst. and silently repeat. from

the heart &
thp,m:
connecting

I Hea.lthy
Ha..PPy Am
H o ] . y Am
A.m

I
I
I

I "3 times. As you exhale, repeat

the mantra out loud. Each repet-
ition takes about 5 second:;.
I Continue for 11 m.inutes.
Then inhale deeply, relax the

I breath and sit silently for a

minute or two. Then Inhale deeply
and stretch t.he arms overhead,
fingers interlocked, and pull
I the spine up.
COM.J'1ENTS: This meditation uses

I the pm-ler· of the breath to enhance

the depth of the effect of 'the.
basic mantric phrase, Healthy, Happy. Holy. A person \-Iha ooes
this meditation properly breathe t\·]O and one half times
I per minute.
is significant.
This shift from the normat breathe per minute
According to Yogi Bhajan, once the breath rate
is slovler than 4 breaths per minute. the brain starts fU:1ctioni.ng

I intensel}:. The pineal and pituitary glands shift their relation-

ship to each other and in this cond i ti.on, the effects of inner
and outer sound is grater and the mantra will penetrate. A larger
portion of yoursel f \·:i11 be able to synchronize and carry out
I your intentions. (In yogic Shastras, mantra without breath regula-
tion is considered 10\·) gradp,' energy to run your mi.nd on.)

I \-lhen teaching this meditation, it is best to guide the student

by saying the mantra out loud as they hold the breath. The extra
guidance will help students ID focus on the mantra and to relax.

I
I
I
 I
164

I
THE COSMIC TEDDY BEAR
I
AFI'ER MEDITATIOO

After any exercise set or meditation,

I
before and/or after the deep relax-
ation, go deep within to feel and
experience that space of peace and
silence. Listen for the silence
I
or the vibration of the 'maIltra, or
for the cosmic sound. I
Be at hcxne - you are hcxne. You are
at one with God. God and, you are
one. Feel secure, cozy, love yourself
and love your soul. Feel that you
I
are begin hugged by the Cosmic Teddy
Bear.. Love it, nourish it, feel
it in every cell of your body.
I
Yogi Bhajan said at Ladies camp,
"if you have difficulty
G:ld, feel that He is a teddy bear."
I
I
I
ON SELF BLESSING: One secret - when you
get up in the morning, BLESS YOURSELF! I
do it all the time.
When I take my first
I do it like this:
'curl', I say,
I
, blessed are my hands and blessed is my
head that brings them over me, and
ed are my eyes that see them. And 'bless-
I
ed is my 'body that has awakened from the
spell of infinite Death unto activi ty.
I shall tell the whole world how beautiful is Guru
Ram nas, and how God is working in personality,
I
through this 'pipe ' to give his .people the miracle
beyond what is written· in their destiny.' And then
I curl around and I sleep a little more, and then
I
get up again. And I always do it secretely, thrice.
And once I got caught by my own teacher.
December 29, 1985
I
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 I 165

I
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I
I Appendix
I "KundaJ.:i.ni. Yoga &
Medi.ta.t:i.on
I And t h e Ne\N Age"
G u r u r a . t t a n Kaur KhaJ.sa

I ·P:rospe:r.- i t y Tips

I The I=mune System

I ··SeJ.f-HeaJ.:i.ng Se
KnoW:Lng t h e s e J . f "
Yogi. B h a j a n
I
F"\.lndamenta 1 s of

I :i.n:i. Yoga

Sources
I
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166
I
I
I
HUMILITY: Who can be humble is he who
has seen the vastness of the universe
I
and feels humble in relation. The higher
you go in consciousness, the more humble
. you will become.
December 20, 1974
I
I
LIFE IS A PRECIOUS GIFT: Don't waste it
in ridiculous thinking, planning, scheming.
I
In chief moments, don't be frigid. Ego
will make you mentally frigid and you won't
ej acula te and you won't experience the
I
essence of living. You'll be cold, brittle
and biting. Get your scene together, get
into the stream of life and just live it! I
Then you can magnify and experience each
moment. Live! Be totally· you, totally
divine and nothing but the Grace of God. I
July 14, 1975
I.
COUNT YOUR MERITS: You always count your defects
I
and never your merits. Count your merits and
leave off the deficiences - they were meant
to be filled with your efficience. That's
all it takes. When you don't give in to your
I
deficiency, it is efficiency. You're not a
sinner ••• just deficient. Keep up and you'll
be efficient. That's all it takes and .it
I
will carry you' through that's the secret
of life. Nobody's perfect.
July 11, 1975 I
I
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I
I - 167
I
I KUNDALINI
AND
I
GURURATIAN IUUR KHALSA
I Meditation That Brings You Into The World Not Out of It.
I
The Monk: Could you intrOduce
yourself and tell us a liule about your ,
backround?
I Gururattan Kaur KhaIsa:
My name is Gunmuwi Kaur Khalsa. I
am a Sikh. I live in San Diego and
Yes.
practice Kundalini Yoga and medilation
I as taught by Yogi Bhajan. My name is
a spiritual name given to me by my
leaCher Yogi Bhajan. It means the jewel
that brings light into people's lives. It
I reminds me of my purpOse on this
planet. My background is in political
science. I have a Ph.D. in Political
I
Science and received my doctonde at !be
Univc::sity of Geneva. I tanght
international and enviromnental SlUdies
at Ml.T., New Hampshire
I College and' U.s. International
University.
THE IMPORTANCE OF
I KUNDAUNI YOGA AND
MEDITATION
The Mook: So let's taIIc about how
people can change !heir coosciousness.
I What do you feel called to share with
our readerS?
Gururattan: rd like to talk about
why Kundalina yoga and meditation is
I exucme1y imPC?flallt for the modern
world. The adYanlages of it, some of
the myths, and why some of the
ICChnologies that are presented to
people these days don't really won::.
I The flfSt thing that we should start
out with is that there is a massive·
consciousness change on the planet.
I More and more people are realizing
that they have 10 do something 10 live
in a different mode than they lived in
before. They are finding that 10 a
I
large extent ,that a lot of the old
methods don't work. That trying
I
I
YOGA & MEDITATION
THE NEW AGE
harder niakes things wtXSC instead of
making things happen. They are happening in the world and what's
aware that !bey lire very bogged down
by the polarities of their minds, "I
want this, DO I don't want that."
They intellectually know what
Deeds to be done. But wc're It a
point where the intellectua1 mode
isn't sufficient. You can't just
believe llCIIllIthing and have it becaDlI and meditation for four hours a day in
We have to
have a technology
that people feel
comfortable with
and not feel
totally frustrated
and angry
that they
can't get
away.
a reality. 'Ibal is the Pis:ean age.
Now, as wc IpP.rtl8Cb the Aquarian
Age wc have to experience something
for it to become a JCa1ity. So people
are frustrated in their beliefs because
beliefs don't uansJate aUlOmalicaily
inlO experience. They need some type
of 16chnology for them to get to the
point wbere they can experience their
intuitive minds, where they an re1ax
and rejoice about their life, where
they can feel an inner happiness and
peace.
A lot of the personal change
technologies on the mari;et today
don't bring people 10 an actual
physiological change in consciousness.
FJrSl, most of the techniques are
intellcctual. They auempt to
convince people. Tbroughtheir
intellectual explanations of what's
bappening to individuals,. people
realize, "yeah, that's me, that's what's
going on." However, that doesn't give
them the experience.
Then we have these olher
lCChnologies which take lOO long.
People don't want 10 have 10 do yoga
order to get results. They've got 15
minutes and with that 15 minutes
!bey have to eat luncb, make a couple
of telephone calls and be psyched up
for the rest of the day. So they want
something they can do quickly with
spcctacu1ar results.
Most people sit down 10 meditate
and their minds freak OUL It's a
namraI phenomena that the mind
emits one thousand thoughts per
secood. When wc sit down we realize
thaL All of our negativity and
subconscious fears go througb lhe
mind and wc don't knOw what 10 do
about it. You can't just sit down and
turn 011' your mind.
powerful breathing.
We need
We need
powerful mantras that you chant out
loud and band positions that make a
difference in the balance of your brain
so that we can aclU81ly sit there and
accomplish something. So we can
process !be emotions, the fears and the
subconscious bloclcs that prevent
people from going ahead. We can't
wish or talk this stuff away and we
don't have a lot of time. We need 10
do something fast about our
depression, fears, angers so that we
don't destroy our lives and lhose
around us.
People are not only impatient.
They also don't have the possiblity of
escaping and going off 10 the
mounlain tops. The best a lot of
people can do nowadays is go out into
168 I
\be car in \be parXing lot before or
aflCr wed: and do a five lO ten minute
So we leaCh very spoc:ific lCChnique:s
that people an say. O.x.. my bnin
I
meditation. People need lO know feels tired and rve got 10 go lO I
they can sit down and meditate and
get in 1Ouc:h with lheir inner pe.--ce and
SllCngth quic:k1y. And that's what I
meeting in five minuLeS and (eel
creative. what do I do? We teach a
mediwilX1 to do that. 'That's what I
I
teacll people 10 do. tcae:h in this mess reduction courses.
We teach the basics or meditation.
Some tel:hniques today don't
work because they were designed for
people who w:IJlted lO achieve
Unfonunately. most religions have
lost the techniques that get people
I
spirilUality in a very secluded intO lhc state where they can acllla11y
Most religions
have lost the
cnYircnmcnt lilcc' the TibcuD
IDOUlUains er someplacc whetc you
could acwaIly spend the time to go
realize and experience what the
religion is' lClChing. And those were
guarded by \be elite few' throughout
I
techniques that o!t and be lOlally by yourseI1". like hist.cry. ADd not just by the religions
get people into
the state where
the Hindis in India who would speDd
\be first SO rem of tbCit li!e in a
Wnily li!c and then retlCKIlKC
but by the spirillla1 people and. the
political people 10 keep the rest of the
popalaUca down. Most elevating ana
I
ew:ything and' go ocr to the powerful techniques were guarded.
they can
realize and
InOUllUIins and become an ascetic
That's DOt a possibility in this world.
I mean that's a possibility. but that's
Now It this point in the histo:y of
the planet it is every
individual's right 10 have a direct link 10
I
not our reality. .
experience .what Qod through lheir own consciousness.
the religion' is
teaching.
And some of the techniques mate
people W&Ill.1O escape and then· they
fcd r=11y frustnted be! o"se they
So it is a time that everybody has to
have the technology available if !Mt's
what .they choose. if they want lhat
1
doo't know why they want to leave
and go someplace else and doa't get
aJoag in their etiviroamentS. Wc DCCd
a teelmology that brings people in
direct link.
We do not have to have intermediaries
anymore. Wc don't havc lO go Ihrough
I
Iwmony wim \be realities of Ibefr a priest or some other spiriwal t=chcr
own Ufes. People an: lnIsbaDds.
wives, DlCllbczs and, they have to go
out inlO \be wcrId OQ a daily basis.
10 havc th:u connection. Everybody has
the possibility of having lhat
connection. We ale born with lhe
1
Wc have 10 have a Iedmology dw c::1pabilities- of having that connection.
pcopIe fcd corufonablc with and IlOl
fed lOlally fnIstr.lled and IIlgry tIIIl
they aD't get away. So we DCCd a
but wc do not have the training in lhis
society CO get iL So what wc're offering
is the techniques which any individu:lI
I
'1CChnoJoIy lh:lL's ba:scd a'I creativity
ca the eanh pbnc and IlOl being' in
anocbu p!aDe.Whicb rvc noching
against, aDd is very wonderi'ul, bu1 if
can use. Whoever wanLS it. it is
available. .
People an: despar:lte for somelhing
1
you don't have the possibility of being th:11 can ch:lnge their consciousness.
lbcre you're icing lO get even mere
'&caud 0Ill.
1bat's what Kmulalini Yoga ind
And there .is a lot of technology that
works. Some of the things lhat
distinguishes us as Sikhs are lhe
1
McctitHiOQ has CO o£I'ci.Wc SWl all technologies' [we use) that worX. Likc
cC our praaice. with tbc chazu ONG.
\be ·c:eativc·· a.spccl of the
lIIU\'erSe. We never cham OM. wbkh
wearing white expands your llU3 outlO
nine .(eet. That is very protective.
Wearing a turban is very prolCClive. It
1
is an ··'''solutely belutifuI mmua. bat
it is tbc mazura of a being or the
uaiwase whicb lakes you away from
lbc eanh plane. It's toinctbinz )'OQ
raises your energy to your. higher
centers. It keeps ·you centered in:l
turbulent world, while in thc crowds.
1
So it is a technology that distingUishes
woaJd WID1 CO do if )'OQ were oat in
tbc mounlains and couId.live as a
sec!Ddcd· monlc. Or something you
wcaJd do before. you die ll) act in
us but its open (or everyone lO use.
You don't havclO be a Sikh.
The Monk: This is very inlCCSling
1
touch with roar soul and go off on beca"sc we w= just discussing the
that vibra1ioil. BUt while you're
living in lhis world you Deed to
.manifest and CI'C3lC in this reality and
other cby how lhat wc basically will
probably give away an of our clothes
1
and just wear white, knowing nothing
lhIL's what \be vibration of ONG
does.' • about why.
I
,I
 .:;.'"

...
-<,'

"'1
',:l-
".'":

.
'
,-: 169

'1. .'
...
.
:

GURURATTAN KAUR KHALSA continued

· .·1 Gururattan:0nce you start wearing
white you can't go back to colors
the ,planet and of individuals is that we
have to meditate '.in a group. We have
Gururattan: And the more there
are, the more transfonnational and
because :they reduce your aura and you to de,group meditation. It's also part of healing the energy.
need that strength. So it's .like a free creating group consciousness on this
'technology. You don't have to do planet,in going the yoga and meditation THE EFFECT OF KUNDALl1\'I
anything. All you have to dO'is wash together. - We have peer groups in the
'::1 yoUrcl'1thes. It's the ',same, thing.·as
'with theotuiban. "All you' have to do is
put it 'on, . And the hair channels the
oldsystem'and we need spiritual energy
peerigTOupS in the new system. And
that's what doing yoga and meditation
YOGA AND MEDITATION ON
THE GLANDS
The Monk: How does !his technique,
effect us physically and emotionally?
energy.up; do. You're not only' socially getting Gururattan: The thymus gland has to
cThereis.a stereotype that people·:together. You get energies secr,ete in order to be compasionate and
. ,.Kuilili!liiii Yogajs. dangerous. Howdid tqgetjler. You experience that you to have a non-emotional, but sensitive
,, , 'mat '" ' . ihave that support and that view of yourself and your relationship
; " " ' ..Gurufafhui:. Yogi"Ehajan energy .thatgoeS with you throughout to others. Your heart center opens when
Your being relates to iliat your thymus gland works. In order to'
. " ",Lp .the." WC<?L 'In" 1969" all' :of thiS .. <. be heart centered with power and
,,' .one T he l\19"ri"k: group being more than compassion your thymus gland has to
one .persOn. , could bel work.
!:
,-.' . "

:::1' ,:,j'><)ssib!y
'.'the waY we reach it- , " ·.c. _. .
,
:. . The Monk:. 'H6W coUld Kiiilaaiiril

:' - , , '.,
',: .
: GurilratllfIi: .M- tJIi1e I'm ":, .
11_'
[;. tecl)filii!!es
'.

-'
.. !0'b?of·a:

'1-;·I:·.. .
'I'
"

I, .
·,:pe6ple :';v;>!ioar.e
-:Pi-OfesS.i6pS,' • .Mariy ,
hearts
e
.

'. ,; .
:ar.
k. 'peini(wOIJl out.. For instance, " : .
'
j:,I: c :j>eople want come to
!:.., [the heaJersl.doii:Ckn.ow how
1',. : their. that
Chann. burned
r o u t . lteachexexclses,-pn.how not.to
t g e t burned out .' And relax
j ,llIld
!
, '
'I '. meditatIon.
It'favery,Powerful teaching in a
' ..

I· . healing :of
1 -1',' -'.. ". .-. . --
. . ,
, '1
1 - '" ",.1
L:
-' .. -
_. .".. ,--: L,'';'
...... :-'::":'- .:.....i..,..:.......,;.----=-.:-...:",;...;.- ':-:.-- __
170
KUNDALINI
AND
Your pituitaty gland is your seat of
intuition, so unless your pituitaty gland
is secreting you are not going to have
the intuition which is yOUtQpability as
a human being. . get them inlo a
IC the pineal gland is not"secreting,
you have no idea of anything beyond'
yourselC so ,you remain in your ego.
People deny the universe. They deny
the power of the cosmos and their
conne::tion with it, simply because their
pineal gland does not secrete. It's 1ike if
you don't have the radio turned on you're
not going to know that there is music
Most people can't
do [Zen meditation].
They need to be
. kicked in the brain
••• with OU.t loud
mantras so that
eventually they can
get quiet enough
to sit andfeel their
inner peace.
on. You've got to twn it on. 1be
'pineal gland wrns on our tQSmic
conncaions.
OTHER
The Monk: Wha1 an: yoUr feelings
about'practices such as Zen meditation.
which is strictly silent v.ith 'some
chanting? Does that fit into the
meditations that aren't really wocbble?
Gururaltan: WeD. all oC these
technologies Vo'Cri:. It's just that we
don't have time to get the desired
results. And people an: generally so
messed up that it's not the most
effective way for most people to start.
They are fanl:lStie medibtions but if
people are so insecure and h3ve all of
YOGA & MEDITATION
THE NEW AGE
these bloel:s, they need some type of
cbanting out loud to focus their mind.
'Yr'ben they do manlRS out loud the
tongue hits the roof o! the moulh in a
way that aetivat:S putS of the bnin to
Aale.
Many techniques
Kundalini
actually pre-medita:ions
teach
are
to
get you into a state that
enables you to sit
as in Zen meditation.
is a beautiful ,.ay to do it.
Sut most people can't do it.
It
So they need to be kicked
in the brain. as it ,,;ere.
with outloud mant:-as. so that
eventually. they can 90t quiet
enou9h to sit and feel their
inner peace. Some people
ero ready for Zen meditation.
But most peoPle in our society
can't do it. T:Jey can't sit
dO\o'l\ for 2 minutes. lot alone
si t do\o'l\ for 2 hours and just
be' quiet •
DIET
Guniraltan: There are a Jot of
different typeS of diets becauSe there ire
a lot or diCCe:ent people and they have
diffe:entneeds.
on where you are in your age, yoUr
gender, your Own needs. I remember I
used to think that you had to have all
fresh foods, and I thrived 011 a lot oC
fresh sa1ads and juices. Recently as I
got older my body is actually tending
more towards the MaCrobiotic:. I want
more grain. I want more steamed
vegetabJes. A lot of fresh things,
especially toO much fruit, kind oUrcaks
out my body. I see that .at diCCereilt
times and at different stages I need
different things.
So I think there is a lot of validity in
a lot of dlfTereni foOd systems. People
have to find' out what is right for them,
what helps them feel grounded and
whole and just hCIps them Ceel rea1Iy
good. There are certain basics that I
think are pretty univetS3l. We need
organic Cood. . The pesticides on Ihe
I
I
I
foods and the cbemieals destroy the Cood
value. Whatever people eat, they should
I
attempt to eat organic and fresh and
healthy foods, Food combining I
think is very important, no matte: what
I
system you're on. And eliminating
sugar and sweets is real imponant, no
mauer what type oC food you find is the
best Cor yeu. But I think p'=ople need to
I
experiment. They have to find
somelhing that's heaIlhy. I don't lhink
people should eat meat, even tlJough
they need protein. There are other ways
I
to get protein. Red meat is ruled with
chemicals and haTnones. It lakes 72
hOurs to digest. so it putrifies in their
.1
digestive system. It. uses the oxczen for
I
digestion that sbould ,go to the brain Cor
creative acUvity. And who wants to use
up your energy digesting food?
The Monk: Do you ,include fish in
that eate&OZY?
Gunu'2tt2n: As Sikhs we do Dot
believe in eating anything that can nIll,
I
fly or swim away from you. I lhink
·that fISh is less oCCensive than red meat
la the body. But a lot oC fISh has I
-chemicals in it. And lhe way that most
fowl is grown. it is really
bad for the system. So I penonally
don't agree wilh it, bot I don't think I
people should automatically throw all
that SOlll'Ce or
pro<cin.
out unless they
know how they are going to get their
•
I
The Monk: Do you folks eat dairy
products?
Gururattan: We do, but that depends
on the penon. For a Jot oC people,
I
daity products are very hard to digest, .
and some people have allergies to cbit)'.
I personally don't bCcause it forms toO
much mucus Cor me and it's very hard
I
for me to get tip very early in the
morning wben Ieat daily. Our basic
way of getting protein is through a dish I
called mung beans and bumati rice. Wc
use mung beans lbathave been soal:ed
for a day or twO so lhey are very
digesu'bl:e. Th3t's a pre-digesled protein
I
that's veiy beallhy, cooked with
vegetables that makes you Ceel very
I
I
)1 171

I
KAUR KHALSA continued
I grounded and very SIIStlined. Gururattan: No swimming wouldn't SAME SEX RELAnONSHIPS:
do that. You can balance' the third If people are together QUt of love, it'S

I BALANCING THE CHAKRAS .

I wanted to mention twO ochc:r things
if you don't mind. One is about the
chakm by chanting. Mantras and
pumping the navel point as you chanL
If the first tbIee chalaas are balanced
a different thing then being together out
of fear, fruslralions,
and just aying to avoid the oPPosite
denial

teChnology lh3t we Deed to do 011 the then" you have a solid COIllaincr for the sex. Trying to explore your

I planet today. We Deed to ba1aDce our

lower c:hakras or energy ceri1cts and
know that the lower chalaas are a source
of our pOwer. Right !lOW they are the
I source of our frusuatioa and our
neuiosis. One reason why Klmdalini
Yogi is So important and so poweri'ul is
I
Iha1 it balances the lower cbIIa'as. If
your first chakn is very you
feel very comfonable in being oa the
earth plane, and you 'feel secure 011 the
upper chaIaas. If the rust three chakras
are nOt balanced. then it's like putling
eneIiY into an empty It just
relationship to your basic nal1Ire is
diffezent tbenaying to avoid who you
are. So I think that people n=I to lake
keeps dissappearing. There is.no solid a real SOllIId look at 0111' neurosis, bad
base.
We
.
this idea that the lower three
uptringing, bad parental guidance,
overdominatioa by parents
chabas II'C bad, but they are DOt. They tbatrealIy messed you up. Ale those
the things that ate bringing people of
are part of our body, a part of our being.
1bct have very specifIC functions. If the sexes together or is it just a
you have a solid buc then you have fceling of compassion toWards another
power, eneIiY and the commilment to living beine. So people have 10 look at

I planet. Otherwise, YOU. have a lot of

insccmities and you'le always thinking
about food and being afraid that YOU'Ie
not going to let CIIOUgh.
I If your secoad c:haba is unbalanced
then you're totally preoccupied with sex.
If it's ba1Inc:cd tb!:D that eDeI'I7 is
transmuted into creative entziY, which
I is expu:ssi:d DOt 0Il1y in pco-aea1ioa and
sex but wIw you do aa a daily basis. If
your third chma is IIOt balanced, YOU'Ie
power hungry, YOU'Ie inseclJre. you &le
into things for your own pin and your
own ego. If your third chakra is
balanced, you have a very powerful
go behiDd your opeIl heart chaIaa. Your
love and your compassion is ROt
emotional. It's devotionaJ. It'S
setviceable. If you see an.
ins1CIC1 of freaking out -oh my god these
people are hurt: or -wcII lOO bad.
bcuer lucJc oat lime,- you see a
silUltiolllllllyou act. You d=I with iL
You do what you can to make it·beuer
insIead of evalUlling it or geuing
• individUII be the most beautiful,
fn:aked out .bec:ause something's
happened tbaL's unpIeasBn1.
But you have to have a powerful
projection to be able to do that. And
you·nccd that basis for having power
\bat tbemseI\U IIllI decide.
Inslcad or IooIcing at IabeIs we should
look at c:onsciousness criteria. What is
a human being? What is the uue
essence of a woman, 01' oia·man? And
is IIIlIII and woman as their unique
identity. striving to be who they re.ally
arc? This is the purpose of KundaIini
yoga and mediwion·to have ea:h
powerful being that they lrUiy CIII be.
llfENEWAGE:
What the whole New Age is about is
sharing to achieve I mass consciousness
change. . So that the consciousness

I projecliOll, YOU'Ie very suong, you can

suslain "yourself, YOU' can break bad
habUs, anything that you acquiIe
behind your heart and power behind your
throat cbakra. which is. your ability to
$peak and ICll the lni1h and n:IalC.
doesn't have to be.changed through
atomic:: wars and eanbquakes. It can be
changed through people. ADd that's
through your meditalion you can sustain Otherwise Wc'Ie afraid to say the truth what's happening now. But people

I through the day. If you have a weak

navel point, you CIIi &0 into deep
meditllion and five minutes Iatcr you'll
go out and have the same inbalancc.
I The Moak: How does one balance
the third c:haba?
Gururari.lin:
"
By suengtbening the
and to tdI people what they need to
hear. It doesn't mean to be !CllaIly
outspOken, but it means to be able to
must undemand why they are fteaking
out and why they are confronted with
so many challenges. Whether it's
. speak fa the uuth and to not afraid n:IatiClllShips, money, jobs or whatever
of basic truths. Most people dOn't have
the capacity for the lruth. You ask
them how much something costs and
people are being ICSled in so lIIlIIIy ways
until they change their consciousness.,
And until they do they are going to keep

I navel cemer. One exezcise we do is

called the pose. It's the breath of
fue with the bead and the legs lifted 6
inches at the same lime so you get a
they either tell you lOO much or lOO
little. They don't have the arc line.
They don't have !he aUra across their
being tested. We need technology to get
us through these tests so that wl: earl
change and be in a different mode. And
head or across" their brows that gives one of the rust changes in your own

I powerful centering It the navel point.

Other exercises that balance the navel
chalaa have to do with lifting the legs.
The Monk: Would swimming be an
them the power to tell the truth. So we
wonder why people don't teD the truth
and we get mad at them, and irs because
consciousness so that you can feel beuer
about yourself.
Then your
Change yourself.
will start changing
they don't have that capacity. the pecple around you.

I example of tbaO
Thankyou Gururattan Kaur Kbalsa
our Master or the M""k.

I
I
172 I
Prosperity Tips I
Make no excuses for your desire to be prosperous;
divine desire that should be given divine expression.
it is a I
The shocking truth about prosperity is that it is shockingly
right'instead of shockingly wrong to be prosperous.
1
You ought to be rich; you have no right to be poor.
I
Your supply is equal to your demand. There is nC? lack of'
supply, only a lack of demand.
No one else can limit you. If' you want to limit yourself,
I:
you can. Otherwise the entire resources of the Universe
are yours to use.
Visualize as much as you.can conceive of yourself receiving
1
and then lay positive claim to that visual;zation •..
Success adores a prosperous attitude.
I
One
of
prosperous .thought is more powerful tha,n 1000 thoughts
1
A failure is only a step,on the way to your success.
the intelJ.,igent choice, persist with your success and
I
not with your failures.
Gratitude is the open door to abundance.
,I
debts is one of the primary prerequisites to becomming
prosperous. 1
The plain truth is that you must start giving before you
can start receiving.
we live in.
This is' the nature of the universe 1
Truly ,great fortunes
but by circulating it.
were not received by money
I
only in prosperous terms and think big!
1
(From "Renew to be New", April 1989' 1
I
'I
I
I 173

I
I VISUALIZATION FOR ACTUALTZATION

I Although IlOSt m::wie stars, lottery win-

ners and self-made millionaires had childhc:ol
what you will see, hear !"hat you will hear,
and :sanething. satisfaction
fantasies of fame and fortune, only a very and serem.ty fron being where you set out

I small percent of all those who dream of such .

things ever actualize their desires. What is
it that makes one person's dreams materialize
in the ·physical INOrld, while IlOSt of us only
I fantasize without hope of fulfil1Jnent? '!he
answer lies in INT:ENl' & RESOLVE.
Visualization intent, decision
to be. .
3.Hold the visiop and a<Xl resolution by
firmly pulling in on the navel point and
beaming a bright golden light fJOorn your
3rd Eye between where you are now and where
you want to be. Feel· the connection between
present and future and try to feel them

I
and resolve is. mere fantasy. To validate as ale, in same time - the
a fantasy for actualization, empower it with .present.
"gut level" intention: the firm decision to 4. Finally, visualize the steps you will
acquire or attain a desired condition! take to get where you want to be. Make

I In Kundalini Yoga this involving the

Navel O1akra, the E!IIp:lWering center of the
subtle body. Prove it to yourself: Fantasize
a cherished desire and flesh in the details
a visual plan. If the process is a simple
one, one set of steps is enough. A cc:mplex
project may require several possible plans.
As soon as you see the appropriate steps, you

I (how it will look, SIIe1l, sound and even im-

agine touching things in the image). '!ben
validate it! Hold the image and pull firmly
will begin to feel calmer.
a. Be sure not to add negative qualifi-
.cations or OOubts that may block manifesta-
on the navel point (allowing navel energy to tion,like ''but I don't have enough IlOney

I join the picture) as you fiDnly decide to

acttialize it. D::l you feel a difference?
'!he following technique 1s IlOSt effec-
to do that".
b. Establish a pOsitive image of yourself,
with the sense that you deserve the desired
tive with an open Heart Olakra, and a power- c:ondi.tion, and that others (especially spouse
I ful Navel center (See Transitions to a Heart
Centered World for Heart & Navel· exercises),
and especially in the IlI:IIlents follCMing med-
or parents) will support .this decision, for
can block manifestati.on by negative prog-
ramning such as feeling unworthy or that
itation when the poSitive mind can effect- others think you are undeserving, or unlucky.
I ively project desires and solutions.
1. First, clearly see and experience
you are now, aware of each cell in the
c. '!be visualization may be as general
or specific as feels appropriate. If spec-
ific stePs ·must be taken, include them but
body, connections to the environment and if you can feel that "it is being taken care
I to the past and future. (Living in the
past or future without connections between
them or an anchor in the present can cause
of by the universe", you needn't specify
each step.
d. Allow each step or problem to be resol-

I anxiety. Serenity, o::nversely, arises fron

awareness of the here and now, relationship
to surrounds, connections to goals, and
absorbtion in What we are Cbing.· o:ntact
ved along the way, merge into the light
and feel it transform problems into solutions
5. Now, relax and let the universe
go to INOrk. !et go of' any concern and feel

I with reality can be made by simply looking at

one's. hand or. by feeling oneself sitting.
Verify this by Lenenbering a situation in
which you were calm and notice how well-
confident and optimistic and then forget
it for now, adapting an attitude of gratitude
for a happy result. Relax aI1!l. :lllow you
positive feeJ,ings" to attract the result

I connected you were then.)

2. Next, clearly see and experience
you want to be - a destination, a
resolved problem, a realized achievement or
- feel your whole body merge into a golden
light and this enersY Enxn. the 3rd
Eye and the Heart Olakra. Vibrate with
the univ.erse, acknowledging its benevolence

I cherished desire. Feel as you will feel, see and love.

I
I
174
I
I
THE SYSTEM

WHAT IT IS
I
The immune system is the body's against disease
It is composed of the Thymus Gland, Tonsils and Adnoids,
I
Lymph Nodes, Bone Marrow, the Appendix and peyer's Patches
found in the intestines. The immune system serves as the
internal police force against unwanted bacteria, viruses I
and chemicals. It produces substances to conquer the invad-
ers. White blood cells mature in the Thymus Gland and
"B" Cells are produced in the bone marrow.
Long ignored QY medicine, it is now recog-
I
nized that the Thymus Gland, which is the physical equival-
ent of the Heart
process.
is an- important key in the healing'
I
WHAT AFFECTS IT
The immune system is a delicate mechanism which cannot
I
wi thstand constant emotional and physical stress. Stress
sabotages the cOlllplex defensive network. Whenever we are
in a stressful or c.risis state, our body p'roduces adrenal in
to help us react quickly and effectively. But Adrenalin
I
lowers our immunity by reducirig the number of Immune Cells.
A weakened immune system not orily prevents us from fighting
off illness, it keeps us in a less productive and less
I
creative state because we do not have the energy to live
to. our fullest potential. -
Environmental assaults to the immune system include
noise pollution, air pollution, air conditioning (the nega-
I
tive ions [which areactu,ally positive because they are
the prana in the air] are removed by air conditioning),
ultraviolet lighting (which predominately produces the
I
part of the light spectrum corresponding to dusk, putting
the body in a state of fighting off sleep), chemicals,
polluted water, processed foods; alcohol and all types
of drugs and tobacco.
I
ation,
Attitudes that weaken the immune system include frustr-
fear, anger, jealousy and alienation.
Spiritual attitudes can strengthen the immune system.
I
These include a feeling of responsibility and control over
ones life, the experience and belief In a. oneness with
creation and with the Planet Earth and confidence in the I
reality of God and Divine Order. '
The" immune system can be further weakened by lack
of joy and fun, repressed emotion, lack of creative outlet
and isolation.
I
I
,I
I
I 175

I SIGNS OF A WEAKENED IMMUNE SYSTEM

I 1. Depression
2. Chronic infections
diarrhea, ulcers, bloat-
ing, stomach pain.
3. Candidiasis 9. Reduced sex qrive
4. Allergies 10. Dental disorders
5. Chronic fatigue 11. Dependency on sugar, al-
6. Environmental sensitivitiies cohol, coffee, drugs of

I 7. Recurrent illness like colds

and flu
8. Digestive disorders ,
any kind.
12. Slow healing wounds
"1 3. Any disease .
h eartburn, 14. Herpes, etc.
I WHAT WE CAN DO TO STRENGTHEN THE IMMUNE SYSTEM

I 1. Reduce stress by taking action and doing our best to deal with issues as
they arise, instead of ignoring or putting them off. A sense of being
in control reduces ,stress.
I 2. Let out negative feelings, such as grief, anger, frustration and sorrow.
CUltivate joy, love, gratitide and adopt uplifting attitudes, emotions

I and thoughts.

3. Learn to relax and meditate. O1oose relaxing activities and spend

time with yourself.
I 4. 'rake responsibility for your CMIl life. Stopce:mplaining about things
that bother you and change them, change your situation or your focus.

I 5. Cultivate friendships and reach out to other people.

you can enjoy sharing, giving and receiving.
Find groups where

I 6. Nourish your body with healthy food, preferably organic and fresh.
Get enough vitamins B6, B12 and C and enough minerals, especially iron
and zinc. (see page 176.)

I' 7. 'Exercise for at least one hour every day, doing as much as possible
out of doors with fresh air and in a relaxing environment.

I 8 • . Give yourself peDllission to spend time in creative actirities that

you enjoy.

I 9. O1oose to be happy and healthy and visualize yourself full of life •

. 10. Laugh eVeryday. Tell saneone a joke or make saneone happy. Lighten
up. Life is short. Enjoy it nowl
I 11. your heart to experience God, your CMIl soul, love and life!

I Fran "You can Heal Your Immme System", in the Psychic Reader, December
1987, pp. 6-8.

I
I
176
I
ADDITIVES RECCMMElIDED FOR TIn:: L'l1-1UNE SYSTEM
Along with fresh, organic, high fiber fruits, vegetables and grains, re-
I·
search has indicated that the following vitamins, minerals and herbs
may bolster the imnune system. I
Vitamins Magnesium, often taken with calcium,

Vitamin A, especially in the form

known as Beta carotene (which ccmes
is an enzyme activator. for absorp-
tion of B vitamins, as well as
for healthy nerves.
I
fron yellow and green vegetables
such as carrots, sweet potatoes
and is not toxic in high doses)
Selenium is an antioxidant, neutral-
izing harmful effects frc:m toxins. I
stimulates the 'Ihymus .to produce
in small doSes, lmhances "B"
"T Cells" necessary for eliminating
infection, may prevent cancer and
is an anti-oxident (alOng with vit-
and liT" cell functions. Antioxidant
formulas often include vitamins
I
amins C & E. Antioxidents protect A, C & E, plus Selenium & Zinc.
the cells against "free radicals"
formed by envi.roi1mental toxins.)
Herbs I
Astragalus, a Chinese Herb, and
'Ihe B vitamins, especially Pyrodex_

W,
(B6) and Cyanocobalamin
increase white blood· cell
(B-
cemponent of many ;herb formulas
including "Jade SCreen Po\·1der"
is for the white blood cells and
I
production for a strong, healthier bone marrow.
imnune system. All the B vitamins
are depleted by stress, and \<WOrk Bee Propolis is an antibiotic as
I
better together, in concert. Well as a 'Ihymus stimulator and
Ololine and Inositol are t'NO B vit-
amins, known as "lipotropics" (Fat
IIrmune System enhancer.

capsaicinoids contained in cayenne,

I
loving) that liquify or harogenize
chili" and jalepenos, may detoxify
fats in the 1x:d'j. Together with
the amino acid, Methionine, they
bolster the Irimune System by stimul-
the J:x:x:ly I S enzyme system for carcin-
ogenS -
I
ating the production of antibodies. help to cleanse the digestive system

Vitamin C reduces colds and stimul-

of mucous and germs.
Cbapar:ral, one of the best herbal
I
ates the production of mac:ophages
antibiotics (along' with Golden
and antibodies, two essential elem-
ments of 1mnunity. Seal, Echinacea & Myrr),. is a power-
ful anti-oxidant and anti-tumor
I
Vitamin E improves imnune system agent.
responses.
Minerals
Echinacea, "King of the Blood Puri-
fyers", cleans the blood and Lymph-
I
atic system, and an antibiotic.
calcium seems to inhibit cancer
cell growth, and strengthens the
nervous system.
Garlic, a favorite of y:ogi Ehajan's I
was well thought of by ancient
Copper is necessary
bodies.
to form anti-
D;yptians, viJd.hgs, Phoenicians,
Herbrews, Greeks and Ranans to
treat or prevent everything frc:m
I
fleas, \<WOrms and snake bite to
Germanium has
prq:erties •
:iJrmuni.ty-regulating pneumonia. Increases resistance
to infection and it is an antibiotic
I
!!:Qn to <X:mbat viruses, anemia.
I
I,
 I 177

I GennanilJll1is an anti-viral agent

stimulates and strengthens
I the Irrmune System.

Ginseng, "'!'he King of Tonics" rejuv-

I enates and . treats

diseases. Eleuthero
degenerating
is a
of Ginseng that boosts the deepest
form

level of the iIrmune system.

I QJldenseal, a powerful anti-biotic,
fights bacteria and yiIJlS infections

I Jade SCreen Powder - an Oriental

formula that builds resistance
I
U
to colds and flue and stregnthens i ,

I
I •
the constitution, a tonic for: the I I
Irrmune System, contains Astragalus, / I Bone.
Atractylis and Sileris. Il
{ , 'H,
I:vlarrow

I
I I
Lingustrum, (AKA Lusidum or Privet), :I
is another Oriental herb that stimu- I I
Patches
C
lates the Inmune System.

I 1'larigold,
molecules,
contains giant
p:>lysaccharides,
sugar
to
.stimulate white blood cell and
I interferon production.

Pau D' Arco (AKA Taheebo) , fran

I South America,
Inmune Slystem, is
strerlgthensthe
all-round
tonic, ccmbats infection and regen-
erates the l:ody. Known as 'South
I American Ginseng , •
PA.RTS OF THE
SUrna, . also fran South American IMMUNE SYSTEM
I rain forests, is a Inmune
booster and blood sugar stabilizer.
Contains Germanium. NOrE: This material is offered as

I' 1lmi.no Acids

a handy guide to what is currently
supposed by wholistic and orthodox
healers. It is intended only as
Methionine, teamed with O'loline a p:>int of reference for investiga-
I and Inositol, helps produce anti-
bodies; Glutathione, a prodein
made up of 3 amino acids, defends
tion. We think that what you eat
is less important· than what you
think, and what you think about
against free radicals; N-acetyl-
I cysteine, which is included in
natural environmental protection
what you eat 1

saJRCES: Much of this material

vitamin formulas because it is cc:mes fran '!'he way of Herbs, by
I a Il'Ore stable and effective anti-
oxidant than L-cysteine.
Michael Tierra,
various sources.
and the rest fran

-\1
178
I
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I
I
I
I
I
I
I·

I
Self Healing I
And Kno-wing The Self
/Ill SIRI SINGH SAHIB BHAI SAHIB HARBHAJAN SINGHKHALSA YOGIJI I
October 7, 1974
I
is not a
oi
of
bt!ing.
is

nor is self-healing a
.1.person prays to the merciiul
Lord, he is extending
side, but reaction is
out-
you beg of the Almighty, but actually
you are not begging for anything.
. irom .. .VllUr being.
...
I
dramatizittion oi the itS inside. E\'en' .1Ction has .1 reaction, is pouring into the other
though you could do something
superior. is a
equal and opposite. You may
tend you praying to
son. It is irom a state of compassion,
of compassionate meditation. that
I
process oi relationship between but .lctually you are chitnging your- the healing 'activity of God, within
the physic.11 .lnd infinite PII\\W
of the soul. It is .1 contract. J unilm.
sdi insiJe. It.is \'OU who are chang-
ing. \\'hen yOll .ire blessing the sick,
the being, 110\\'s.
My di\'inity is in my purity. And
I·!
 -----_.- - - -- -- - ...

I 179

I my purity is I am within myself.

Sometime you may tell yourself that
you are not pure. but that is not true.
I You are merely trying to pretend you
are not pure. You are pretending to .11

I
be impure because you don't like the
responsibility. You are holy, but you
don't want to be holy. You don't
. So there is IlO disease. It doesll't matter if
1/0U give medicine;. you call give food illstead. It will
want to be known as holy, because ileal. You can give water. It will/zeal. Some spiritual
I then everybody has the right to criti-
cize \'ou if vou tall short ot that image
and 'YOU don't want to be criticized.
healers take aglass Ofwater, put tlteir halld all it, cltallt
a mantra over it, alld halld it to you. You call call it
Sneakiness and cowardliness are the quackery, but it works. .
I unfortunate result. Everybody wants
to sneak around and withdraw, but
they also want things to happen.
What is life? Life is the rhythm of prana. If the
rhythm ofprana is out ofphase, you are in trouble; (f it is
in phase you are right, That is what heals. As much
I Look at this drama in the individ-
ual play. If the stomach did not have
the capacity to give you hunger
doubt as a pers01i has in his sub-consciolls, that much
pain he will have in his life. You can take it as agranted
pains, no one would eat. When the fact. Have no doubt about it, One who does not belollg
I juices come, then the urge to eat
comes, and at that time you should
has no experience ofwhat belollgillg is.
II
eat. Instead we see that it is six

I o'clock, and feel we have to eat. It

doesn't matter if you are hungry or
not, you eat, because it is eating time.
But in there is no such thing
I as eating time. Any time can be eat-
ing time. When you eat without the wife, that this patient appears to be tor tor not being able to cure you or
urge to eat, sleep without the urge to dying, She said, "Yes, my dear hus- tor killing you, or to praise him to-

I sleep, and so on, then you begin to

do what is wanted by you, rather
than what is needed bv vou. Actual-
ly, your itching purified,
I
given a human body, and sent on
earth to enjoy, so that God could
take a little rest. That is whvan indi-
band, I know. The way you treat
people, they should all die." Now,
this hurt his ego, and he wanted to
understand what she was saying.
She said, "Whenever you see.some-
one, you just give them medicine,
but do vou ever tell them that thev
saving you either. he
done nothing. He has merely diag-
nosed the ailment and given you the
medicine so that your own body.
vour own self, could help itselt to
become all right.
It is the same with the mind. The

I vidual has to understand' his Self.

Understanding the Self means to
;fand under vour own Self. And one
have to help themselves to get cured,
as welI?" He had never done that.
She said, "Well, then you only give
mind has to be. given the medicine or
thought. The higher thought· is the
medicine of the mind that allows it to

I who can stmd under his Self, can

stand under everY Self. And then
that persOn is as a beloved of
God, because God is in everY Self.
I This is the basic secret behind everY
happiness, behind every joy that
person wants to experience.
them half the medicine. You should
tell them, that this medicine· will help
them to help themselves get cured."
help itself cure itself. Otherwise the
mind is a shattered piece ot glass.
That is why we do "japa". Japa is the
He had studied eight years in the thought, "Sat Nam, Truth is Thy
medical college, but nobody had ever
taught him that God. cures. All you
have to do is send a message or
Name." Japa is calling on energy that
is bevond us. The moment we know
and that there is some-

I Once a person called the doctor.

The doctor came and he gave medi-
cine. The next day the same request
came again and thedoctor came and
I tl'1e doctor went. Then the doctor
brought two doctors, three doctors,
four doctors and finally a surgeon.
somehow establish communication
between the mind and body of the
sick person. The mind should be in
thing beyond us, we are connecting .
God through the power of our
thought wave. And, my dear friend,
peace, so that the body can do the on this earth there is nothing except
job. That's all the cure is. The body
cures itself. Medicine allows it to get
God. The intellect will generate
thought waves anyway. Why not
into that space where healing can beam these thought waves on God?

I The doctor triedeverythiitg.

Finally one day the doctor told his
take place.
There is no need to blame the doe-
The only thing· that comes to you
without asking tor it is the breath ot

I
180
life. Everything else you have to ask
for. But the breath of life is an infinite
gift hom God. You are a slave to
everything except the breath of life.
The breath of life will free you ifyou
let it carry you to God.
Too much awareness requires loo
much patience. NonilalJy when you
become wiser, you become less
patient and you start shouting like
an anpy, roaring idiot, because then
vou see everY mistake. When vou
See every mistake, what are you
going to do? You are going to shout,
because it is difficult to tolerate mis·
takes. That is why for
pays.
!'\'e been
.
last six
that patience
.
Ha\'e patience. Not because it
matters to me, but it will matter to
you. It you have patience, then yOu
will enjoy happiness. And who can
have patience? He who can tolerate.
Who can tolerate? He who has strong
ner\·es. Who can have strong ner\'eS?
He who has the strength of his moral
mind. And what is the moral mind?
A learned discipline. What is a
learned discipline? A sell-training.
HowCIJI the self be trained? Through
meditatiun.
You must learn to grind yoursell.
Only the one who learns to grind
himself knows his grounds. Other-
wise, a person is just floating. When
you do not know territory, you
do not know-where VDU are. When
vou do not know where \'Ou are, vou
are not aware of what "ou are and
\·ou do not know what a;"'areness is.
. There are two wa\'s to know: the
inductive method. or the deductive
method. Either deduce or induce.
Both .:ome to the Same thing. You
can know m\'steries through m\'stic
\\·a\·s. And \:ou can know m\'steries
throligh ways.• Either
through shakti (power) or through
the gyan (dh'ine wisdom). Through
power, or through pleasure.
Why are some people black? So
that others would· know the\' are
while. Why are some people
So th:ltuthers would know th:lt the\'
o1re black. There is no other reason.
But now both tight with each
I
I
I
11
Wtether you are h!!tllthy or sick, there
I
is no separation between you and God. When you are
healthy, you are the hetzIth. When you are sick, you are
the disease. There is nothing beyond you; there uxzs
I
.neveranything beyond you, and tltere sltall be 1I0thing
beyond you; prcroided you believe in yourself. If you
. have rhythm within, then you have found retzlity.
I
.When there is no rhythm n.;thin, when you don't listell
to your own· heart beat,hoto can you listen to the Iteart
beat ofothers? All charity begins at home. If you luwe I
not laved your Self, ItClW aln you love somebody else? If
you don't keep yourself clean, how can you appreciJlte
anyone else's cleanliness? ntis is the secret of etzse alld I
disease.
11 I
other. This is known as a trick of Mv dear friend, there is a dharma
I
Mava. The black did not make him- of life. This dhanna has to be under-
self black, nor did the white make
himself white. If white is the best
stood as a dharrna and then it has to
be watched as a dharrna. It has to be
I
color, why are anemics gi\'en a hos- experienCed as a dhanna. The life of
pital bed? They are almoSt white:
dead white, theY call it. If that is
desirable, whv, must thev take iron
dharrna is the life of the seeker, the
Sikh. The seeker mUst seek. He must
suck the intinity as nectar. There are
I
pills eVery day? • no two ways about it.
The reality is that nobodv knows,
everyone unagines. When "imagina-
tion becomes the known experience,
If someOne savs that there are
mam' wa\'S to God. that is sales talk.
If someone says that there are many
I
I
it is known as dualit\' or ma\'a. When religions, that is a sales talk too.
experience becOmeS it There is only one religion. Join your
becomes reality, the Truth, the Sat. religion. Know your religion. Under-
Those who understand 'Sat' are able stand your religion. Be your religion,
to relate· to ·Sat'. When \'ou lo\'e
\'Ou call his name, or her name, all
belonging to religion and not ex-
Somebodv, what do \·ou cio? Don't • periencing religion, do
are religious? Never.
think you
relI-
I
the time? Wheri \'ou lo\'e somebodv. gion or accepting religion means
like to call the name of that pir-
son. If \'OU IO\'e the truth, then vou
will cah 'Sat You become
nothing. It is the experience oi reli-
gion. my dear friend, that can hold
the mind It is the desire to experi-
I
identilled. And when vou sa" 'Sat
;\iilm'. e\'er\'bod\'
'So1t :-'::lmer:,
\'ou' are a
identiiied.
ence which matters because that
desire is the outcome.oian energy
that matters. YouregQdesiresyClu{O
I
And when \·ou sa\' 'Sat X:lm'. it be finite, to be limited, but you must
means you Truth. intlnity. becausl! you :Ire
I
I
I 181

I a part of infinity. Why shouldn't you

experience infinity? Instead you take
I your ego. and you intlate it like your
balloon. The air goes out, and you
fall 'Cln your face. Then what a silly JJ T
I creature YOU are. You blame the
Creator, and you don't live in grati-
tude, and vou caU vourself a man.
.l.he art of ilealing, the art of ecstacy,
ar.t of God-consciollsness has millions of names in
Without the manners of mystic tenns, It has to do with rhythm imd reality.
I life. vou call vourseif a man.
nie must know the art of
fimte and infinite, and the science
When the body is ill. rhythm. there is ease, When the
body, or any pari of the body goes out of rhythm,· there
whIch teaches him the art of finite
is dis-ease. Disease is nothing but an out-of-rhythm
I and infinite is known as the science
of yoga. It is a technology that makes
body. When the mind is out of rhythm, there is neither
a body nor a soul, because without the mind there is no
a seeker, a Sikh, a man of God. reality, Even if you. have God and God is YOllr slave,
I Where the man of God goes, there
goes God. To whomever he talks, he
brings God. Wherever he sits, there
still it is useless. There can be no happiness.
II
is God. When he gets up there is also

I God. Around him is God, above him

is God, under him is God. God cre-
ated man and man created God. The
man of God telephones about God.
I On the telephone, he listens to talk
about God. He hangs up the tele-
phllne if there's no God. He watches
the television to feel God. And if he
doesn't feel God, he shuts it off. He
eat$ and says, "God." He gets up
and savs, ·'God." He takes a shower

I and S<ivs, "God." When he is in

fe\'er, he'savs, "God." When he
walks he says, "God." He belongs to

I
God and God belongs to him.
That is actuaU\' the wav it is. But
the middleman' who this
simple, safe God ,so difficult to get to

I not onl\- makes a normal man

believe 'that he is a sinner, but
coUects a fee for doing it. The one
who lives off the sinner makes the
I sinner believe he is a sinner. Not
only that. but after telling the sinner
that he is a sinner, he does not purify

I
him.
Dnly he can purify you who is
himself pure. Only the one who has
experienced God, who has seen

I God, who has a gratitude for God.

who feels the goodness of that infin-
ity, can be pure, because he will con-
stantly call the Name of God. Everv
I lover will call the beloved God bV
name, will become and healed
and have the p<lwer to purify and

I heal others.

I
182
I
I
BENEP'ITS OF KUNDALINI YOGA
AND MEDITA.TION
I
The meditations and yoga exercises
in this manual present an opportunity
to acquire the mental, I=hysica1 and
3. Life is a miracle, a series of
synchronistic events <unfolding at
the right time and place, in a cons-
I
spiritual capacity to enjoy life tant flow. As ""e raise our vibration-
to the fullest. Instead of becamdng
stressed fran the intensifying energy
al frequency, ""e rrove into miraculous
liVing.
I
and rapid changes occuring on the
planet today, ""e will be able to
"get high" fran the transition to
the New h;'e. Practiced, these tech-
OPPORUNITlES • & VALUE
The ability to manifest our deepest
desires reveals itself, and can
FULF'1LIl'IENT:

we
I
niques will "tune us in". Kundalini perceive and draw opportunities to
Yoga is a powerful scientific tech-
nology, developed aver thousands
us. we no longer have to go out
and manipulate or fight for what
I
of years, to access higher light ""e want.
energy and produce a conscious' m:Xie
of living, iltplementing creativity
and productivity - fast! we can
a:Nl'ROL: As ""euore control
gain
over our lives, ""e have less need
.1
expect the following results. to exercise control, b=cause we are

PROBLEM SOLVING: we can't always

in the process of discovering and
accepting life as it unfolds, and
I
avoid problems, blt ""e can "be uore we feel uore secure and a;usting.
effective in handling them. By chang-
ing perspectives, being less .em::ltional
and uninvolved, ""e can raise our
DIVINE ATlTIUDES: As ""etranscend
the mind's duality, new attitudes
I
consciousness to .attract or provide
solutions, thereby rising to a posi-
tion of power, able to effect change
alxlut life, ourselves and others
appear like acceptance,' trust, grati-
tude and non-attachment, and we live
I
rather than helplessly stand by play- with fewer expectations or judgements.
ing the victem.
c;:LE:ANSING: Yoga and meditation power_
CHARACl'ER: Greater
and focus is achieved, and it is
mental clarity I
fully cleanses us of I=hysical, mental easier to act cori.sistently, . to finish
and em::ltional OOstructions, wom-
out attitudes and beliefs, leaving
tasks, be truthful, fair and honest. I
us space to acquire beneficial and HEALING: Q.1r healing p:lWerS inanifest.
useful new ones, .and opening us to
access higher knc:Mledge and our own
'inner selves.
and our
smile heals.
presence, touch, lOOrds or
I
A 'BE:1'I'ER WAY OF LIVING:
three levels of being -
'lhere are
HFAL'ffi: '!he iJlImme system is streng-
thened and ""e enjoy vibrant health
<!ilfl abundant energy.
I
1. Life is a series of problems to
be solved, ,and the best ""e can hope
PRESENCE: With thedevelopnent of
the electro-magnetic field (aura),
not only is our health improved,
I
for is to find solutions, or that: the
but ""e beccrne uore poised and effect-
problem will just go away.

2. Life is a series of CJplX>Ltunities

ive human beings. I
and problems can be tumed into oppor: PURE I<N<:MmG: With meditation canes
tunities for lessons and growth. intuition - knowing and feeling what I
I
 -.,..
1-
..... :

I 183

I
is right and best, and no longer
I having to reason through the .pro 's
and cons I s of each situation.
PROr:a:nrn:
I Intuitive powers alert
us to dangers, and' 10e do not attract
negative forces. 5anetimes the univ-
verse changes, our plans so that 10e
I don I t get on the plane that crashes!
PRAYER PCWER:, Clarity, hUmility
A DRUGLESS HIGH: Recreational drugs
are used to fulfill the deep longing
for spiritual identity as much as
for the euphoria, relaxation, sensual.
delights, mental and physical energy
and the other pleasures they may afford
sane drugs enable 1.1S to talk with
God, transcend time and exper-
ience sights and sounds. cellularly
and perceive the \\Orld as pure sens-
ation devoid of meaning and IlOrality,

I and devotion clear the channels for

our prayers to be heard and answered.
and ourselves as simples I sensers '
without character,
interest or ego.
plrpOse, self-
other durgs, of
JOYFUL LIVING: Life becaDes relaxed . course, magnify the ego and seem to
I and fun. we feel taken care of,
and becane "unreasonably happy".
sharpen j:he rational achievement-
oriented mind while diminisfling sensory
awareness. But the price is always

I HIGHER AWARmEsS: 'lhrough meditation

we es.tablish an intimate relationship
with ourselve5! and the Q::d within.
high - loss of- -health, freedan, self-
respect, dignity, family,
IlIeIlOry, feelings and/or mind!
friends,

'Ihis relationship opens us up to In practicing Kundalini yoga,

I higher level relationships with others we can experience the same pleasureS
without the loss of character, ego
THE UNIVERSAL <:nlNEcTICN: '!he congru- or values. FurtherllOre, we are enabled

I ent alignment body, mind and spirit

opens <:hanne1s to other dimensions
of existence and the uni.verse unfolds
within our minds.
I IMPACI'ING 'IDRLD PEACE: AND BECX:Mml'G
A FORCE FOR -G:XJD: '!he IlOre ·we elevate
to apply the insights gained to the
physical \\Orld, it allows us to exer-
cise more (rather than less) control
over our lives, and we are enpowered
to live successfully in, enjoying
its demands and challenges without
judgements. lvbreover it is eminently

I consciousness and the -quality of

our interI'1al being, the IlOre posit-
i vely we affect the "WOrld and those
healthy, perfectly legal and satisfies
the deep craving for .spiritual meaning.

around us. Inner peace becanes outer

I peace.

I KUNDALINI YOGA: Actually, Kundalini Yoga means

awareness. Awareness. is a finite relationship
with Infinity. That's what it means. This dor-
I
mant .energy is in you. This awareness is sleep-
I ing so you only experience (a limited part
ofl your full capacity. When it can be extended
to Infinity, you remain You! In that state,
I nothing is lacking.

to function.
This' is basic human
structure, the framework through which we have
I'm going to focus on this struc-
II
I tureand its .work.
Quoted from Sadhana Guidelines)
I- - - - - - - - - - - - - - - - - - '
I
I
184
FUNDAMENTALS OF
Kundalini Yoga is an ancient art and
science dealing with· the ·alteration
and expansion of conscioUsness; tm
awakening and raising of KUNDALINI
mERGY UI? the spine through energy
centers Called aw<RAS, activati.'1
them. '!his is ace:atPlished by t.'1e
mixing and uniting of PRANA (Cbsmic
Ebergy) ,with APANA
which generates pressure to' force
Kundalini to rise, by means of PRANA-
YAMA (breathing exercises), EH1lNIW)
(body locks) in J<RIYAS (exercise sets)
using (postures), KJDRAS (ges.;.
tures) , and MANI'RAS (chanted words) •
Kwrlalini yoga sets and meditations
also use visualization, projection
and focussed attentiOn to attain speci.;.
fic effects.'1bis k:nowledge has been
a guarded' secret, handed down frcm
Guru to selected stUdents for centuries
but thanks to Yogi Bhajan, it is noN
offered to the .public. --
'Ihrough the practice of Kundalini
Yoga an individual can unite his cons-
ciousness With Cbsmic Cblsciousness
on a regular' basis by carefully per-
"
forming the exercises and meditations
in specific sequence and canbination.
A student soon becanes ,adept at per-
ceiving the llOVement of energy within.
and outside of his body, and' conscious-
An incredibly p:7Werful storehouse
of psychic ener9Y sym!::x:)lized as a
coiled, sleeping serpent at the base
of the 'spine ('I<undal' means .'curl ').
<:nce awakened it uncoils and ascends
through the' spinal column (in the
psychic channel, SUSHMANA) to, the
(the masculine Crown Chakra)
at the top of the head, and triggers
a transcendent spiritual state. Re-
peated experiences produce enlightment.
I
,I
KUNDALTNI VOCA
ly begins to direct its flow to stimu-
late and awaken the chakras, for heal-
I
ing himself and others, and clearly
becanes a co-creator with God.
'!be science is said to be 70,000
I
years old. Tradition attributes it
to the Hindu God Shiva' instructing
his wife, the Goddess Parvati.
teachings \</ere then imparted only
'!be I
to the initiated in tenples arid rronas-
teries in India, Nepal and Tibet.
I<undalini yoga is closly related to
I
Trantra, which also raisesI<undalini
energy (Shakti p:7Wer) to achieve extra-
ordinary consCiousness. '!bere are I
3 forms of' tantra: White Tantra, which
is taught by YOgi Ehajan, uniting
male and female energy in non-sexual
union, Red Tantra which relies on
I
seXual union, and Black Tantra, a
form. of sham:mism.
Kundalini yOga was brought to I
the West in 1969 by Yogi Bhajan, the
only liVing Master of· White Tantric
Yoga on the planet. His followers
have adapted the Sikh relition, and
I
they wear the white clothing and tur-
bans with uncUt hair that signify
purity. All Sikhs do not necessarily
I
practice I<undalini Yoga, and I<undalini
yoga devotees are by nO means all
Sikhs. I
I
PR1\N1\. & APANA
Prana is the basic life force of cons-
I
ciousness in the air we breathe and
the food we eat, assimilated effort-
lessly, and Kundalirii yoga practice I
enhances its absorption. Apana is the
eliminating energy stOred in the lOwer
chakras. When it ,is raiSE!d and uriited
with prana (by breath retention & body
I
contractions or loCks), psychic neat
is generated which raises I<undalini
thrOugh· the chakras. . I
I
I
,..

I 185

¥I ROCK POSE (or Vajrasana): Kneel and

sit on heels (tops of feet on the
A series of one or more exercises
I or postures in canbination with prana-
yama, locks, chanting ,visualization,
ground) so that they press the nerves
in the center of the buttocks.
is
(It
''Rock Pose" because its effect
projection, etc. in specific sequence on the digestive system enables one
I designed to prc:rluce specific effects.
sane of Yogi l?hajan' s kriyas are cen-
turies old. '!be total effect of a
to digest rocks.)

CE:LEBA.TE (or Hero Pose): With feet

I kriya is greater than the sum of its

parts. 'Kriya I literally means 'work'
or ' action I •
hip width apart, kneel and sit between
the feet. '!his posture channels sexual
energy.

I If you sit in a" chair, be sure that

both feet are flat and evenly pJ,aced
A pose or posture designed to stimulate on the ground, and keep the spine

"I glands, organs or l::ody awareness,

and to quiet the mind for neditation.
straight.

Asanas often apply pressure on nerves

I or accupressure

effects.
points, reflexing
to the brain and l::ody for certain
'!be most camon neditation
asanas are:
I EASY POSE (or SUka.sana.) : Cross the

I' legs o:mfortably at the ankles or

both feet on the floor, pressing the
lower spine forward to keep the back
straight.

I PERFEX:T POSE (Or Siddhasana) : Right

heel presses against the perineum,

I sole against left thigh. Left heel

is placed on top of the right heel
and presses the l::ody above the genitals
with the toes tucked into the. groove P.e..r-fe.ct: Po$€'-
I between the right calf and thigh.
Knees should be on the ground with
heels one directly above the other.

I '!his is the most o:mfortable asana

for many and is believed to pr:arote
psychic power.

I rmus (or Padmasana): Lift left foot

onto" upper right thigh, then place
right foot on left thigh as close

I to the bcXly as possible. '!his locked

in posture is easier to do than it
looks and it enhances deep neditatibn.
'!he right leg is always on top.
I
;1
"

I
 -c:-c=:-::::----:------::-,-------",.--::-:--,-------,--------:-------------------- - ----- -
"
i
I
I

I 186 I
i
!
area of the hand reflexes to a certain
I'
part of the mind or body. Sane ccmnon-
I
I
1
I
A gesture orposition, usually of
the hands, that locks and gu;des energy
ly used IlUldras are:
(Ineach mudra, exert enough pressure
I
I
to feel the flow of energy through
.
I flow and reflexes. to the brain. By
curling, crossing, stretching and the (psychic channels) up I
touching the fingers and hands, we the arms but not enolYjhto whiten
can talk to the body and mind as each fingertips.)
I
GUYAN MUDRA: '!he tip of the thumb
touches the tip of the index finger,
stimulating knowledge and ability. '!he
index finger is symbolized by Jupiter, ":
1I
and the thumb represents the ego. r:-' \\
0"
Guyan Mudra imparts receptivity & calm.

'!he first joint of

'-C _---L--- -
I
ACl'IVE GUYAN MUDRA:
the index finger· is bent under the -.....
first joing of the thumb,
active knowledge.
I
SHUN! MUDRA: Tip of middle finger (sym-
olized by saturn) 'touches the tip
of the thumb, giving patience.
I
SURYA or RAVI MUDRA: Tip of the ring
finger (symbolized by Uranus or the
Sun) touches the tip of the thumb,
I
giving energy, health and intuition.
BUDDHI z.DoRA: Tip of little finger
(Mercury) touches tip of thumb for
I'
clear and intiuitive ccmnunication.
vmus ux::K: Interlace fingers with left
little finger on the bottan, with the
I
right index finger on top for men and
the left '!he Venus munds
at the base of the thumbs are pressed I
together channeling sensuality and sex-
uality, and glandular balance, helping
to focus and concentrate. I
PRAYER MtlDRA: Palms are pressed,togeth-
er, neutralizing and balancing yin &
yang, for centering. I
BEAR GRIP: left palm faces out fran
body with thumb down, and right palm
faces body, thumb up, and fingers
are curled and hooked together to
I
stimulate the heart and intensify
concentration.
BUOOHA foiJDRA: Right hand rests on
I
left for men, left on right for \<Icinen
palms up, thumbs tips touching
other in a receptive gesture.
each 1\
I
I 187

(
JAIJ>.NDHARA EHANDA: Neck IJ::x::k or Qiin
I Body locks or muscular contractions
IDck is usied during all chanting
rnedi tations • '!he chin rests in the
applied for the retention and channel- notch between the collar bones ang
I. ing of Prana. '!he principle ones are:

MUl:.l\BHANDA:Mulhhand or Root Lock is

the head stays level without tilting
forward, straightening the cervical
vertibrae, and allowing the free flow

I. the IlDst frequently applied. It is the

contraction of the anal sphincter,
drawing it in and up (as if trying to
of prana to the brain. In practice,
the chin is pulled straight backwards
slightly lowered.. Prevents head-
hold back a I:xJwel IlDVement), then draw- aches and uncanfortable pressure in
I ing up the sex organ (so that the
urethral tract is contracted). last,
the navel point is drawn back tOl<lards
eyes, ears and heart during pranayama.

MAHABHANDA: '!he application of all 3

I the spine. '!his is applied with breath

retention, either in or out, and unites
the two najor energy energy flows,
locks at once. 4 • When all the locks
are applied, the nerves and glands are
rejuvenated.
prana and apana, generating psychic
(11 heat which triggers the release of
Kundalini energy; and often ends an
exercise.

I: UDDIYANA BHANDA: Diaphragm Lock is

aplied by l"ifting the diaphragm high
up into the Pulling the
I upper abdcrninal muscles back towards
the spine, creating a cavity, and
giving a gentle nassage to the heart

I J
j
muscles. Stimulates the hyp:>thalrnic-
pituitary-adrenal axis in the brain
sense
, and develOps the of ccrnpassion.
can .give new youthfl.l1ness to the entire
I " body. It is applied on the exhale.
In Iaya yoga, the rhythmic. application
of this lock achieves the highest

I effects of chanting.

BHA.NDA. EXERCISE
I 'lb fully understand & experience the
Sit on heels and spread the knees

I wide
Root
ram
apart, palms on thighs. (A) Apply
Lock & relax it. (B) Apply Diaph-
IJ::x::k & relax it. (C) Apply Neck
Lock and relax it. Repeat in rhythmic
I alteration for 3-11 minutes, pulling
loqks on the exhale (the breath natur-
ally goes out on the first 2 locks).

I PFAcrICE AN :EMPI'Y S'Ia>lAQi.

will help to distinguish the locks
and perceive energy IlDVement along
'Ibis

the spine.
I
I
I

J 188
I
II In the body, centers of exchange be-'
:1
!
!
tween the psychic and physical dimen-
sions. Like transformers they change
subtle prana into physical energy
.1
floWing through a system of I nadis '
(psychic channels like the meridian
system of Oriental medicine). cUua-as
:1
are energy vortexes perceived as spinn-
ing discs of light ('chakra' means
wheel) situated along the spine.
Traditionally there are 7 of them
:1
and YogiBhajan designated the Electro-
Magnetic Field (Aura) as the 8th.
When the chakras are opened the parti-
:1
cular talents of each are assimilated
and into the' character
and behavior of the person. :1
ELECl'RO-MAGlErIC FIELD: '!'he psychic
field of energy surrounding all beings,
human or otherwise, through which
il
we project ourselves to others and
protect ourselves from danger.
strong aura insures physical health
and success.
A

Q'le reason for \oIearing'

11
white is to help expand the aura.
(To see· auras, close your eyes and
think of a famous guru, or' a nOvie
or rock star. Next to him, irriagine
an ordinary person. Beholding. the
two of them side by side, it is easy
\1
to perceive that the "star" has a
brilliant, developed aura that clearly
outshines that of the other.) ':1
SAHASRARA: '!'he 'Crown 01akra is located
at the top of the head and is often
pictured as a 1000 petaled lotus.
'I
'Ibis is the individual's superconscious
ness and his link With God and Univer-
sal or Cbsmic ConsciOusness & Infinity.
It is associated with the Pineal Glann.
I
1IJNA: '!'he 3rdEye or Brow 01akra is
associated with the pitUitary gland
I
and it is the seat of inbi:itive aware-
ness. IDeated between the eyebrows,
it .is the hare of the "true self",
and as a white light.
.1
(Q'le's Guru can
to provide gui,dance.)
themselves there
I
I
I
I,'
189

I
VISHUDDHI: The 5th or Throat Chakra
I is associated with the Thyroid Gland
and this is where poisens are purified,
respiration is controlled and speech
I originates. It is pp..I'ceived as a
violet disc, and its proper function
ensures truthful speech, a pure and
I clean body and mind, and some psychic
faculties.

ANAHATA: 'the 4th or Heart Olakra is

I the seat of compassion, true love,
free will and wish-fulfillment. 'Ana-
hata' maans , (reminding
I us of 'stout hearts' & 'having heart').
I t is associated with the Thymus Gland
so its strength insures a strong i.mmme
system and a glittering aura. It
I 'is variously described as pink, red,
goldeJ,'1, white, and sometimes as dark
blue. To live in the Heart Chakra

I is to be a well-developed human being.

MANIPURA: The 3rd or Navel (Nabhi)

I 01akra is the center of power, energy

and well-being. It is sometimes re-
garded as the ' SOlar Chak,1;a', and
is known as the 'Delight· center',
I and the 'Jewel in the lotus' - (Mani-
pura' means 'jeweled lotus'). It
is associated with the adrenal glands

I and is variously pictured as a Spinning

blue, grey or green disc of light.
A strong navel chakra bestows character
and physical vitality and power.
I SVADISTHANA: The .2nd Chakra·, at the
sex organs, is the hane of Kundalini.

I' It is the seat of creative, "'sexual

energy and is always pictured as a
bright red-orange. In balance the
person can channel powerful reproduc-
I tive energy to use for other creativity

MUIADHARA: '!he 1st or Root Olakra

I is. the anal chakra. It is

with the qualities of stability and
security. When it is well functioning,
the person is canfortable in physical
I existence. It is often pictured as
a disc of red. light.

I
I
c-c-----:: - - - ---
190
Mantra
Amantra is a syllable, word or phrase
in one of the sacred languages (like
Sanscrit & Ghw:meki) and sometiJres
in l:)lglish, which elevates or nodifies
consciousness through its neaning,
the sound' itself, rhythm, tone, and
even the reflexology of the tongue
on, the palate.
of the Mind".
Mantra is "'!he Yoga
sane of the II'OSt fre-
quently used follow:
AD GURAY NlIMEH, JUGAD GURAY NlIMEH,
SAT GURAY NlIMEH, SIR! GURU DFNAY NlIMEH
is the Mangala Charn Mantra, and is
chanted for protection. It surrounds
the magnetic field with protective
light, and means "I bow to the primal
Guru (guiding consciousness who takes
us to God-Realization), I bow to ,wisdan
through the ages, I bow to True Wisdan,
I bow to the great, unseen wisdan."
ADI s'HAKTI, ADI SHAKTI, ADI SHAKTI,
NAMO, NAMO, SARAB SHAKTI, SARAB SHAKTI,
SARAB SHAKTI, NAMO NAMO, PRITHUM BHAGA-
WATI, PRITHUM BHAGAWATI, PRITHUM BHAGA-
WATI, NAMe NAMO, KUNDALINI, MATA SHAKTI
MATA SHAKTI, NAMO, NAMe. '!be First
Shakti Mantra tunes :;nto the frequency
of the Divine z.bther,. and to primal
protective, generating energy. Chant-
ing it eliminates fears and fulfills
desires. AdiShakti means the"Primal
Power;' sarab Shakti means "All Power;
and Prithum Bhagawati means "which
creates through God."
AKAL, MAFiA KAL means "Undying, Great
death" is a powerful life-givingchant
removing fear and relaxing the mind. .
lIP SAHAEE HOA SACHE DA SACHE
HAR, HAR, HAR' means liThe ,lord Himsei{
has becare our protector, the Truest
of True has taken care of us, 'God,
" , God", or "'!he lord HImself is
my refuge, true is the support of
the True lord".. Olanted for prosperity
.1
ARDAS BAYE, k'IAR DAS GURU, ARDAS BAYE,
I
RAM DAS GURU, RAM DAS GURU, SUCHE
SAHE guarantees by the grace or
Guru
liiiiar Das, who' is hope for the hopeless, I
and Guru Ram ras, who is King of the
Yogis and Bestower of Blessings, past,
present and future, that the prayer
will be answered, and that all one's
I
needs are provided for, signed, sealed
and delivered!
I
OHARTI HAl, AKASH HAl, GURU RAM DAS
HAl. r.tlarti. means "earth" and Akash
is Ether, and Gnu Ram Das is the
venerated 4th Sikh Guru. 'Ibis is the
I'
1st Sodhung Mantra.
EK OOG SAT GUR PRASAD is the
KAR,
I
Magic Mantra so named for its power
and sacredness. It is usually chanted
in reverse (Ek cng Kar sat Gur Prasad, I
sat Gur Prasad, Ek Q1g Kar). Many
pages are devoted to the ecplana'tion
of this mantra and we are warned to
chant it in reverence. It means,
I
"'!bere is one Creator - Truth revealed
through Guru's grace". I
EK GIG KAR, SAT NAM, KARI'A PURKH,
NIRBHAO, NIRVAIR, AKA!. MCORI',
SAl' BHANG, GUR PRASAD, JAP. AD SUO!,
JUGAD SUOJIHE SUOi, NANAK HOSI BHEE:
AJUNI
I
SUCi is the Mu! Mantra, the root 'of
all rnantras. It means, '!'!be' creator
of all is Q1e.. TrUth is His Name.
I
He does everything, fearless, without
anger, undying, unborn, self-realized,
realized thru Guru I S Grace, Meditate:
:1
He was true in the beginning, true
thru all the ages, true even now.
Nanak shall ever ha true." I
EK GIG KAR,SAT NAM, SIR! WHA (HE)
GURU
rr-
is the Adi, Shakti Mantra, and
is very powerful for awakening
Kundalini and susPending the mind
I
DHOA, in bliss. Ek 'means "cne, the essence
of all:' Q1g is the primal vibration
fran which all creatiVity flows, :Kar
I
is "creation" ,sat, "truth", Narn "name"
Siri, "great", Wha. "ecstacy;' and Guru
is "wisdan". Taken together it means, I
"There is one Creator whose name is
Truth. Great is the ecstacy of that
SUpreme Wisdan"! I
I
 ---

I 1 91

I GOBINDE, MUKUNDE, UDARE, APARE, HARING, PRITVI HA!, AKASH HA!, GURU RAM DAS
KARING, NIRNAME, AKAME is the Guru HA! (see "Dharti Hai") . - Pritvi means

I Gaitri Mantra which maans "Sustainer,

liberator, enlightener, infinite,
destroyer, creator, nameless, desire-
earth - calling on the name of the
venerated Guru Ram Das is very powerful
less". It brings stability to the
I hemispheres of the brain and works
the center to develop a:mpas_
RA MA DA SA, SA SAY SO HUNG is th.e
Siri Gai tri Mantra, and is chanted
for healing. Ra is the sun, Ma is
and tolerance, uniting the lok:lon, Da is the earth, and sa
I one with the Infinite.
GURU GURU \'1AHE GURU, GURU RAM DAS
is Infinity. say is the totality
of Infinity, and So Hung is "I am
'!hou" • "Ra Ma' Da sa" is the Earth
GURU calls upon Guru Ram Das in praise
I or-his . spiritual guiding light and
protective grace.
Mantra. and "sa say So Hung" is the
Ether Mantra.

SA TA NA MA is the Panj Shabad express-

I HAR rreans Creative Infinity, a
of God. HARA is another form.
is the active form of Creation.
ing the five primal sounds of the
universe. "s" is Infinity, "T" is
life, ''N'' maans death and "M" is re-

I EARl NAM, SAT NAM, EARl NAM, EARl.

EARl NAM, SAT NAM, SAT NA..'1, EARl:
The name of God is the True Name.
birth. ('!he ·5th sound is "A".) '!his
is one of the roost frequently used
mantras in Kunda1ini yoga.

I HUM DUM BAR BAR: nlls mantra opens

the Heart 01akra and maans ''We the
SAT NAM is the seed Mantra or Bij
Mantra and it is the roost widely used
universe, God, God. " . in the practice of Kundalini Yoga.

I OOG means Creator - the Primal Vibrat-

ion fran which all creativity flows.
sat is truth, Nam rneans identity,
or to call on the truth, expressing
the reality cif existence. Olanting
this mantra awakens the Soul, and
I CNG NAMO, GURU OEV NAMe is the Adi
Mantra that precedes Kunda1ini Yoga
IOOre simply maans "really" (Y.B. 1/14/89)

practice, tuning one in to the higher SAT NARAYAN, WHA HE GURU, EARl NARAYAN

I self. O:1g is "Infinite Creative energy

in manifestation and activity" ("cm"
or Aum is God absolute and unmanifested)
SAT NAM: Narayan is the aspect of
Infinity that relates to water, and
Hari Narayan is Creative
Namo is "reverent implying which makes the one who chants it in-
I humility, Guru means "teacher or wisdan
Dev lIIe;3!lS "Divine or of God" and Namo
tuitively clear or healing. sat Narayan
is True SUstainer, Wahe Guru, indes-
reaffirms humility and reverence. cribable Wisdan and sat Nam, True
.1 In all it maans, "I call upon Divine
Wisdan".
Identity. 'Ihis is the ancient Olotay
Pad Mantra•
.OOG SO HUNG is "Creator, I am Thou!" WAHE GURU is the Guru Mantra, the
I a heart-opening and empowering mantra. mantra of ecstacy. It is not translat-
able, but chanting it elevates the
PRANA, APANA, SUSHUMNA, EARl. EARl HAR spirit.
I HARI E!'.R, HARI HAR, HARI:
the life force, Apana the eliminating
force, and SUshumna is the central
Prana is
WAHE GURU, WARE GURU, WARE GURU, WAHE
JEEO: "The ecstacy of consciousness
channel for that force. '!his helps
I draw energy up the spine for healing.
Hari and Har are names of God.
my beloved."

I
I
192
Breathing to channel and direct the
flCM of prana aIXl· alter consciousness
& physical state. '!be IlOSt frequent are
BREA'nJ OF FIRE: 'Ibis is a cleansing
and energl.zmg breath, powered by
abdaninal contractions. Pumping the
abd:::men forces air. out of the lungs,
which then re-inflate effortlessly.
Breath of fire is fast, usually
3 breaths per second through the nose
unless otherwise specified.
LCNG DEEP BREA'lHING: '!his is calming
aIXl Produces an autanatic 'high'if
done properly and slCMly enough.
Place the tongue on the roof of the
lrOuth and inhale as slCMly as possible,
allCMing ally a thin stream of air
to flCM. When you can no looger inhale
begin to exhale at the same slCM,
steady pace. Both inhale and exhale
are through the nose. You will fill
the lower portion of the lungs first,
expanding the abdanen, then the middle,
expanding the diaphram, aIXl then the
top, expanding the chest. If you
can slCM the breath dCMn to 6 or fewer
breaths per mimite (5 seconds of inhale
and 5 seconds of exhale), the pituitary
is stimulated, autanatically activating
the 3rd Eye. If you can slCM doWn
to 4 or fewer breaths a minute (7'!
second inhale aIXl 7'! second exhale),
the Crown 01akra is activated by the
Pineal Gland - Instant Q)smic Cons-
cic:nJt"1'ess!
ALTERNATE NOSTRIL BRFA'lHING: Breathing
through the left nostril is tranquiliz-
ing and through the right nostril
is energizing. '!bere are many cx:mbin-
ations of alternate oostril breathing
for different purposes. see "Breathing
to Olarige Nostrils at Will" to assert
control over the
SITALI PRANAY1\M: Breathing through
the IrOUth, through a trough made by
the curled tongue cools the air and
the body. It is used to lower fevers
(or the body terrperature on hot days)
I
and daily practice is a perscription
for good health. .
I
WHISTLE BREA'nJ: Inhaling and/or exhal-
ing throughthe puckered IrOUth to pro- I
a.Jce a whistle has a profound effect
on consciousness.
BREA'nJ RETENI'ICN: Holding the breath,
I
either in or out is a powerful tool
in creating Tapa or psychic heat,
and is often used to stimulate Kunda-
I
lini arousal, alter consciousness,
and body chemistry.
BE CAREroIJ:,Y ror..IJ::MED.
SHCXJLD
I
'!be stilling of the rational, reason-
ing, dualistic (lam I and everything
I
isn't) egotistical ,mind to allCM the
neutral mind to focus awareness on
inner reality beyond intellectual
.1
concepts, and on outer reality beyond
physical, earthly c:bjects. Meditation
uses many techniques to achieve this
purpose, aIXl produces a calm, sensitive
I
less erotional, alert, intuitive,
effective, efficient and self-controll-
ed personai:£ty and- an enl'ianced- sense
I
of being and consciousness. Consistent
meditation prarotes inner peace, happi-
ness and life in higher consciousness. I
I
Important c:cxllpoIientsin the practice
of Kundalini Yoga are focus, (we may
be asked to gaze at the nose, focus
I
on the spine, a chakra, the breath,
a, mantra, physical functions or on
sanething outside of the body), visual-
I
zation (of energy lrOVement, magnetic
fields, thought forms, astral bodies,
ether, light, color, etc.) and project-
ions of consciousness out into the
I
universe. '!bese practices develop
awareness of the rrobility of conscious-
ness, the ability to hold several
I
things iri the mind at once and to
direct energy novements empowering
our sense of daninion and potential
impact on the world.
I
I
I
I j
1
. 1 93

I B .il::> l :t o g r n p h y
I M:>st of the sets and meditations are previously ,tmpublished and many
cane fron Yogi Ehajan's early classes. '!he dates are given whenever

I they are available.

SOurces of the sets are indicated in the Table of Contents

by the abbreviations noted below.
I '!he Ancient Art of self-Nutrition, c:dnpiled by Siri Ami.r . SELFNUT
Singh Khalsa, D.e., Khalsa Clinic, 711 E. 37th Ave.
I Eugene, Oregon 97405

Beads of TrUth, 3HO Foundation, IDs Angeles, various issues.

I Healing '!hrough Ktmdalini - Specific' Applications, S. S. Vikram

Kaur Khalsa and I:ilarm Darshan Kaur Khalsa, San Diego, 1987

I Keeping Up with Ktmdalini yoga, Kundalini Research Institute,

Pomana, calif., 1980
KEEP

I Ktmdalini Maintanence Manual, !<RI, 1981

Kundalini loEditation Manual, !<RI, 1978 MED

I Kundalini Slim & Trim Exercises, !<RI, 1978 SLIM

Kundalini Yoga for the 80' s, !<RI, 1980 Y480

I Kundalini yoga/sadhana Guidelines, KRI, 1978 SADA

Kundalini Yoga for Youth & Joy, 3HO Transcripts, Eugene,

I Oregon, 1983
JOY

Kundalini Yoga Manual, !<RI, 1 YOGA.

I SUrvival Kit, SS. Vikram Kaur Khalsa & Dharrn Darshan Kaur
Khalsa, San Diego, 1980
StJRV

I Transitions to a Heart-centered World, GJrurattan Kaur Khalsa,

PhD., and Ann Marie Maxwell, San Diego, 1988

I Student notes fron early classes were taken by Mark Lanm and
Michael Turner. M:>re recent notes were taken by Guru-
rattan Kaur Khalsa fron Yogi Bhajan' s classes and also
NOI'ES

I those of MSS Gurucharan Singh Khalsa (Millis, W .• ) and

the latter "are indicated as follows. NOl'ES-GSK

I
I
I
194 I
I
YtxiI EBAJ'1IN (Siri Singh sahib Bhai sahib Harbhajan Singh l<halsa Yogiji)
I'
is a true spiritual teacher of the Aquarian Age. He has selflessly
shared, without profit IlOtive or o:mnercialization, the science of Kunda-
lini yoga, and openly taught the secrets of self-knowledge and discovery I
(that had been guarded for an elite few for thousands of years), to
all who desired to learn.
Yogi Bhajan becaIre a Master of Kundalini Yoga at sixteen, after OOcoIilLing
I
a master of Hatha Yoga. He is the only Mahan (great) Tantric Master
on the planet and leadS White Tantric Yoga courses, which cleanses the·
subconscious mind through the balancing of male and female polarities.
I
He bears the title' of Siri Singh sahib, the Odef Religious and Adminis-
trative Authority for Sikh

In 1969, at age
iri the Western Hemisphere. In 1960,
he, came to LOs Angeles and began teaching yoga.
I
He founded the Happy, Healthy, Holy Organization (3HO), which has expand-
ed to over 150 centers teaching Kundalini Yoga throughout the WOFld.•
He then founded the Grace of God Movement for' the Wcmen of the World,
I
and Khalsa Wcmeni's T.r:aining camp, both devoted to helping 'tlC:rnen realize
their divinity, dignity and grace. He has received a BA. and MA in Econ-
anics, and a Ph.D. in Psychology. I
GURDRATrAN lOWR KBALSA received her nxt:orate in Political SCience fran
the the Institute of International studies in Geneva, Switzerland, and
her Masters Degree iJi Internatiorial. Affairs fran Johns Hopkins SChool
I
of Advanced International studies. She has taught iDte;national, environ-
mental and econcmic develO{XTleI1t studies, history and philosophy at MIT,
Da.rtm::luth Q:)llege, Hampshire Q:)llege and U.S. International tJni.ver- I
. sity in san Diego, and written a book and published several articles
iri international journals.
Or. Khalsa has studied personal developnent philosophies for 18 years,
I
and studied Kundalini Yoga with Yogi Bhajan for 12 years, and Hatha
Yoga for 7. . She currently teaches workshops on tI'!be Art and SCience
of a' SUccessful wanan tl , "Meditation for Modern Living", tlRelax and Re- I
joice - stress Reduction in 2-11 minutes tl , and tlMerging - 'Ibe New Age
Relationship.tI

ANN M1UcrE MAXWErL REX:E:IVED HER Bachelor of Fine Arts fran the University
I
of california in Berkeley. She is an prize-winning artist, a prize
winning writer, and danced professionally for 20 years in over 40 cities
in the U.S.A. and canada. She is the author of 'Ibe secret Source of I
'Beauty, and has ,been a student of yoga for 30 years.

I
I
I
I
I
I
I Transitions to a
I Heart Centered World
Our First and Still Our Most Popular Book!
I Guru Rattana, Ph.D.
I
..
,
• Over 200 information-packed pages
I Trdnslllons To A
Heart-Centered
.
'Norld • Over 100 yoga sets & meditations
T1ll:!<t.">llNl'f.=;':!l>M!J:!Wom • Open your Heart Chakra

I •
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Bolster your'lmmune System
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I • Attain Inner Peace & Happiness
• Large Clear Format, Beautifully Illustrated
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11.5 x 8.5 inches, 280 x 215 mm
+ ISBN 1-888029-02-1
I
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Yogi Bhajan introduced a revolutionary concept to spiritual practice. Instead of avoiding

I the lower chakras, he taught us that in order to open the heart chakra and stay in the
, heart, we must cultivate a powerful base in our lower chakras.

I Transitio'ns pulls together the core teachings of the early 1970's in one value packed
volume. It contains the best sets for empowering the lower triangle and an awesome
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I "A wonderful book of KY meditations and sets. It is full of information to help us move
into the Aquarian Age with open hearts, and includes many quotes from Yogi Bhajan. I
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I Special Price - $24.95

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Relax and Renew I
Offering a permanent and successful treatment for stress!
Guru Rattana, Ph.D. I
• Over 100 Yoga Sets & Meditations I
• 200 information-packed pages
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,. 11.5 x 8.5 inches, 280 x 215 mm I
• ISBN 1-888029-04-8
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Relax and' Renew takes stress reduction to the level of spiritual resolution. The
I
techniques offered in this book, don't just cover up the symptoms, they cure the
problem! I
Regular practice of even one of the hundreds of techniques included in this generous
book will change your energy and introduce you to another dimension of being. I
"I want you to know how much the book means to me. After practicing the exercises for
just a few weeks, I feel like a new person. It amazes me how much better we all could
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I Sexuality and Spirituality
Includes details of Yogic and Meditation practices
I never before made available in the West!
Guru Rattana, Ph.D.
I
+ Over 100 Yoga Sets & Meditations
I + 200 information-packed pages
+ Raise your Kundalini

I •
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Create Partner & Group Synergy
• Enhance your Inner & Outer Beauty
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I .. : 01', O,,,,,,r,,t,,,,
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enhance our spiritual experiences. He has also taught us how to spiritualize sexual
energy so that we can enjoy more depth and pleasure in sacred sexual union.

I This book is an absolute must for anyone wishing to pursue a path of Tantra. It
publishes for the first time a wealth of techniques that allow men and women to cultivate

I a profound relationship with their sexual energy, with each other and with the Divine.

"This book should be entitled 'Technique not Talk" Amazing. It contains a wealth of

I powerful meditations and kriyas that totally shift my energy, space, mood and receptivity
to higher sexual experiences. I never knew there was so much to sexuality. I love it.
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Introduction to I
Kundalini Yoga I
Ideal and economical book for beginners!
Guru Rattana, Ph.D. I
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• Introduction to the Basics of KY
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17 Sets, 11 'Meditations, 11 Breathing Exercises
Clear and Rest your Mind
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Feel Good Fast
I
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explains how you can use Kundalini yoga and meditation to' attain personal power and
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This manual contains some of the most popular and basic yoga sets and meditations as
I
taught by Yogi Bhajan, many of which are incorporated in the larger volumes.

"1 am so pleased to have discovered this book. I didn't know that any such user-friendly
I
scholarly introductory text existed. It is so much more accessible than other books I
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I Your Life i·s in Your Chakras
Their states can profoundly influence your human experience!
I Guru Rattana, Ph.D.
I YOVR .itf! !$IIl·YOV/? CIlAKRA$
tWaa. r.uUlJ.uUhl orYCGI -
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I • 13 Categories of Information on each Chakra
• 10 Chakra Comparison Charts
I • Techniques for Activation, Balance & Alignment
• Kundalini Yoga Sets & Meditations

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I Your Life is in Your Chakras was written by Gururattan after 2 decades of daily practice

I of Kundalini yoga and meditation. In this book, she shares with us her research on the
topic as well as her direct experience and insights. She assembles information,
techniques and teachings by Yogi Bhajan on how to work with your chakras that are

I uniquely available only in this volume.

The book places our human experience in the context of the journey of our soul . It

I introduces Kundalini yoga and meditation as a technology to help us enhance the

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I "This book is a treasure chest of information, insights and techniques. Each page
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The Destiny of Women I
is the Destiny of the World I
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Guru Rattana, Ph.D. I
• Brand New Edition (2006)
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• How to Change Your Life I
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Kundalini Yoga OVOs
Nirvair Singh, Gurmukh, Gurutej, Yogi Bhajan, Donna Davidge
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COs for Healing, Protection, Sadhana I
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Snatam Kaur, Singh Kaur, Wah, Gurunam, Sat Kirin, Deva Premal
Song of the Sacred Gong by Sat Jiwan Singh
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Great Range of Yogi Teas, and more ... I
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Transitions to a Heart-Centered World
The Most Comprehensive Compilation of the .Kundalini Yoga Sets and Meditations
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brought to the West by Yogi Bhajan

• Over 100 yoga sets & meditations • Bolster your Immune System 1
• Open your Heart Chakra • Attract Abundance, Opportunity & Prosperity
• Strengthen your Navel Center • Attain Inner Peace & Happiness
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Yogi Bhajan introduced a revolutionary concept to spiritual practice. Instead of avoiding
the lower chakras, he taught us that in order to open the heart chakra and to stay in the
heart we must first cultivate a powerful base in our lower chakras.
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This book pulls together the core teachings of the early 1970's in one value packed
volume. It contains the best sets for empowering the lower triangle, and an awesome
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collection of sets and meditations to both open the heart chakra to unconditional love
and then to keep it open. You will be amazed how good you can feel! 1
11 The best Kundallni Yoga book evet1" - Dr. A. S. K.
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About the Author
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Guru Rattana, Ph.D., (Gururattan Kaur Khalsa) is author of five classic Kundalini
Yoga and Meditation manuals: Transitions to a Heart-Centered World (also in
Spanish), Relax and Renew, Sexuality and Spirituality, Introduction to Kundalini
Yoga & Your Life is in Your Chakras. Also her epic: The Destiny of Women is the
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Destiny of the World. She is President of Yoga Technology, LlC, and Director of
Kundalini Rising Teacher Training. She lives in Coronado (San Diego) California.
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For more information about Guru Rattana, her books, trainings, astrological newsletter - New
Millennium Being- and Kundalinl Yoga & Meditation, go to: http://www.yogatech.com
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ISBN 978-1-888029-02-4
52500 > I
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