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Shakti Parwha Kaur Khalsa ToolKitforTeachingBeginners Page 1
TOOL KIT FORTEACHING BEGINNERS
SHAKTI PARWHAKAUR KHALSA
Tool Kitfor Teaching Beginners is a resource for every teacher of Kundalini Yoga as taught by Yogi
Bhajan. To assist you in your teaching, specific pages have been designated as Handouts and
permissionisgrantedtocopythemforclassuse.ThosepagesthatarenotdesignatedasHandoutsare
protectedbycopyright. Pleasedonotreproducethemwithoutwrittenpermissionfromthepublisheror
author.
www.kundaliniresearchinstitute.org
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INTRODUCTION
Wewereallbeginnersin1969,whenYogiBhajanstartedteachingKundaliniYoga,theYogaofAwareness,
intheUnitedStates.HewasthefirstMasterevertofreelyandopenlyteachthissacredscience.Kundalini
Yogaopenedupawholenewworld,evenforthosewhohadpracticedotherformsofyoga.
Ihavenotcometogaindisciples,Ivecometotrainteachers.YogiBhajan
He made everything so simple, explained things so clearly, and made each class so much fun, that
studentsflockedtohisclasses. Hetaughttwiceaday,sixdaysaweekandoneclassonSunday.
Iwasprivilegedtoattendhisclasseseveryeveningandtwomorningseveryweek. WithintwomonthsI
was teaching. I relied heavily on the notes I had taken during his classes (most of my notes were
incorporatedlaterintoSadhanaGuidelines),andIreliedevenmoreheavilyontheconnectionwiththe
InfiniteWisdomcreatedbychantingtheAdiMantra,OngNamoGuruDevNamo.
The basic, fundamental information that Yogi Bhajan gave us about the 3HO way of life, the yogic
tidbits,themeditations,mantras,andexercisesetsandkriyashetaughtinthatfirstyeararewhatIhave
continuedtoteach inmyBeginnersSeries. Muchofthismaterialcanbe found inKundaliniYoga:The
FlowofEternalPower,thebookhedirectedmetowrite.
Over theyears Ive found thatwhatworksbest formeand thestudents is to introducepeople to
KundaliniYogathroughaseriesofsixclasses. Inthismanual,Ihaveoutlinedandpackagedthecontents
ofeachclassintheseriessothatyoucanuseitasthebasisforyourownBeginnersSeries.
WithKundaliniYogaSadhanaGuidelines,2nd
Edition,andmybook,KundaliniYoga:TheFlowofEternal
Power, and yourAquarian Teacher Manuals, you have everything you need to teach beginners. Just
remembertoKeepitSimple!
Asyougainexperienceinteaching,youmaychoosedifferentsetsofexercisesorusedifferentmantras.(I
alsotrytointroducethemtotheAquarianSadhanamantras.)MypurposeinpreparingthisToolKitisto
provideateacherfriendly,organizedpresentationofabasicBeginnersSeriestogetyoustarted.
Shakti Parwha Kaur Khalsa
THE FIRST PRINCIPLE OF A TEACHER IS I AM NOT.IF YOU CANNOT PRACTICESHUNIYA, YOU CANNOT BE A TEACHER OF KUNDALINIYOGA.
THETEACHINGS OFYOGI BHAJAN
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BASICCOMPONENTSOFEVERYCLASS
ATEACHERSATTITUDEAND INTENTION: ATeacherteacheswithhis/herpsyche.Remindyourselfto
taketheTeachersOathbeforeeveryclass.
I am not a woman,I am not a man,I am not a person,I am not myself,I am a Teacher.
TUNINGINISESSENTIAL
PRANAYAM
KUNDALINIYOGAKRIYA
MANTRA
MEDITATION
RELAXATION
CLOSEWITHLONGTIMESUNSHINESONG
PRAYERTOEND
POINTSTOREMEMBER
IneveryclassmentionourTeacher,YogiBhajan,withappreciationandgratitude.Allowyourstudentsto
benefitfromtheGoldenChainandaconnectionwithhisconsciousness,aswellasthewealthofbooks,
lecturesandDVDsthatareavailable.
Music isawonderfuladditiontoanyclass;but forbeginners, itsbesttochantacapellaforawhileso
that they come to a clearer understanding and experience of naad, mantra andjap. Once you begin
incorporatingmusicintotheclass,useonly3HOmusic.Nomatterhowlovelyothermusicmaybe,itisnot
acceptableforKundaliniYogaclasses.Remembertousemusicwithdiscretionandwhenappropriateand
useful.
Whenteachingbeginners,makeiteasyanddoableforthem.Encouragethemtofeelcomfortableand
successful,
even
if
they
cant
do
everything
perfectly.
DemystifyKundaliniYoga. Itsreallyquitesimple,sokeepitsimple.
Rememberyouareintroducingthemtoanewphysical,mental,andspiritualworld.KundaliniYogaisthe
YogaofAwareness,itisnotjustabunchofexercises.
Whenevertherearenewstudentsintheclass,besuretoaskiftheyhavedoneanyyogapreviously,and
pointouthowKundaliniYogaisdifferent.Also,advisethemthatbecauseitisabeginnersclass,youwill
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explaineverythingasifeveryoneisabeginner(anddoit).Evenmanylongtimestudentsofregularclasses
maynothavebeentaughtsomeofthefundamentalsthatYogiBhajantaughtusinthebeginning.
Giveeveryclassatheme.Introducethethemeatthebeginning,andexplainitsconceptsinbetweenand
duringexercisesasappropriate.Youmaynotbeabletofitinalloftheitemslistedundereachtopic,so
prioritizeaccording to theneedsof thestudentsand the time frameof theclass. (Iusually take11/2
hours foraBeginnersclass, toallow for lotsofexplanation,anda long relaxationat theend.Evenso,
thereisntalwaystimeforaspecialmeditationaswellasteachingamantra.Itsidealtointroduceanew
mantraeachclass.)
Havestudentsrelaxaftereachexercise,unlessotherwisenoted.Thisallowstheglandularsecretionsthat
havebeenstimulatedtocirculatethroughoutthebloodstream,bringingbalance.
TEACHERORINSTRUCTOR
An Instructorusuallydoestheexerciseswiththestudents,aTeacherdoesnot.KundaliniYogateachers
areTeachers!ATeachermaydemonstrateanexercisetogetthestudentsstarted,buttheTeachersjobis
towatchandguidethestudents,helpingthembyverbalcorrectionandencouragement.
InKundaliniYoga,astaughtbyYogiBhajan,weTeach,andwedonotphysicallytouchthestudentsto
adjustthem.Allthatisnecessarycanbedonebyexplanation.
GETOFFTHEBENCH
Walkaroundamongthestudentswhensuitable,tochecktheirposture,mudra,breathing.(But
remember,weteachhandsoff)
SPEAKCLEARLY
Project:Areyouspeakingloudenoughsothatthestudentsinthebackoftheroomcanhearyou?(Ask
them!)Speakclearlyanddistinctly.Whatyouhavetosayisvaluable.
QUESTIONS
BeforetheclosingwiththeLongTimeSunShinesong,askforanyquestionsandbeavailableafterclass
forafewminutestotalkwithstudents.
TEACHWHATYOU KNOW, ANDTEACH PEOPLE TO RELAX.
THETEACHINGS OFYOGI BHAJAN
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QUESTIONNAIREANDFOLLOWUP
Itsveryusefultohavenewstudentsfillinaquestionnaire.Asampleisenclosedwhichyoucanreviseto
suityourneeds.Moststudentswillappreciate it (somemaynot!) ifyoucalloremailthemaftera few
days,oraweekortwo,tofindoutiftheyhaveanyspecialquestions.Theideaistoletthemknowyou
careabouttheirprogressandwanttobeofhelp.Note:Ifyouformanemailgroup,tocommunicatewith
themallviaemailnewsletter,besuretosenditviablindcopysothatyoudontgiveoutanystudents
addresstotheothers.
BEONTIME
Agoodyogaclassalwaysstartsontimeandendsontime.
COVERYOUR HEADWHENTEACHING
Wearawhitecottonorothernatural fiberheadcoveringwhenyou teach. It setsanexample foryour
studentsandprotectsyouandyourenergyasyouteach.
SADHANA
Taketoheartonething,sadhana,aradhana,prabhupatiYouwanttobeagreatteacher,youwantGod
toworkforyou,thendoyoursadhana.Doitasitis,andyoullbecomeLordMasterGodyourself.Thereis
nosacredsecretherewhichwehavenotshared.Butifyougetupyourselfat11oclockandthink
everybodyaroundyouwillbeimpressed,youarewrong
Makeyourthirdeyebrightandbeautiful,soyoucancomeoutofthedarkandmakeotherstocome
withyou. YogiBhajan
GET UP IN THEAMBROSIAL HOURS,WHEN THE SUN IS AT A SIXTYDEGREE
ANGLE,EXERCISE AND STIMULATEYOURSELF, THEN SIT AND MEDITATE
JUST CLEAN THE SUBCONSCIOUS.ITS NOT A BIG RELIGIOUSTHING;
ITS AVERYPERSONALTHING.
THETEACHINGS OFYOGI BHAJAN
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TUNINGINWITHTHEADIMANTRA:ONGNAMOGURUDEVNAMO
BeforeeveryKundaliniYogaclassorpracticesession,wehavetotunein. Onewaytoexplaintheprocess
of tuning in is to suggest that if you were going to watch this on TV, youdhave to turn to the right
channel. Thecodeletters,forthestationwewanttoaccess inourpracticeofKundaliniYogaisreached
bythesounds: ONGNAMOGURUDEVNAMO.
ONGNAMOGURUDEVNAMOinvokestheblessingsoftheCreator,theDivineTeacherwithineachoneof
us. Itlinksuswiththeentirelineofspiritualteacherswhohavehandeddownthisancientwisdomfrom
mastertodisciplethroughtheages.
Manypeopleapproachyogafromapurelyphysicalstandpoint,andthatsOK,becauseithastremendous
physical benefits. But do not underestimate its other aspects! The effects go far deeper thanjust
physicalimprovement.KundaliniYogaistheYogaofAwareness.
Kundalini Yoga isa science,a sacred science; inother words, it is a spiritual practiceand spirituality
cannot be taught, it has to be caught, like the measles. It is contagious. You have to get it from
someonewhosgotit. Whichiswhyyouwanttotuneintothelineofteacherstheyve alreadygotit
and that includes,ofcourse,ourTeacher,YogiBhajan,who isMasterofKundaliniYoga. Itdoesnot
meanthatyouaretuningintohisfinitepersonality,however. Instead,youarecallinguponthehighest
aspects, thedivine consciousness, of all theTeachers in the GoldenChain.At the same time,you are
stimulatingandawakeningyourownwise,elevated,anddivineSelf,andmakingaconsciousconnection
with theOnewho createdyou,whobreathes inyou. Whew! Nota small thing! This isamajor,
importantmantra.
Youcouldevenconsiderchantingasasortofconnectionbyosmosis.ONGNAMOGURUDEVNAMOis
thephonenumberoftheDivineTeacherwithinyou. So,turnthedialofyourmind,andswitchtothe
channelthatwillgiveyoutheclearest receptiontheleaststaticandinterferencefromtheegoofthe
technologyandthevibrationthatcomeswithit. ONGNAMOGURUDEVNAMOassuresthecorrectinner
guidanceforyourpracticeofKundaliniYogaastaughtbyYogiBhajan.
THIS IS ATEACHER:YOUTAKE THETEACHINGS ANDYOU FLOW.ITS ONE
LINK.SCRIPTURALLY,THEYCALL IT THE GOLDEN CHAIN OFTEACHERS.
THETEACHINGS OFYOGI BHAJAN
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BEGINNERSSERIES
SIXSAMPLE CLASSES
ThefollowingsixBeginnersclassespresentsixofthemajorfacetsoraspectsofKundaliniYogaastaught
byYogiBhajan.Theyprovideafoundationandframeworkofunderstandingandmotivation.Feelfreeto
thinkupmorecreativeorexcitingtitles!
1. BREATHOFLIFEISYOURLIFE:PRANAANDPRANAYAM
2. CREATURESOFHABIT:APANA,DIGESTION,ANDELIMINATION
3. WHEREAREYOUAT?CHAKRASANDTHEKUNDALINI
4. EVERYBODYISAHEALER
5. HOWTOHAVEAREALLYGOODNIGHTSSLEEP
6. GREATDAYINTHEMORNING!HOWTOGETUP
IfyouwanttodoalongerSeries,youcanaddclassessuchas:
MANAGINGANGER
MALEFEMALERELATIONSHIPS
JUSTFORWOMEN:THEGRACEOFGODMEDITATION
MAGICWORDS:MANTRASANDHOWTHEYWORK
THETENBODIES
MANAGINGSTRESS
SPIRITUALPATHANDTHEWAYOFDISCIPLINE
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CLASS ONE OUTLINE
BREATH OF LIFE ISYOURLIFE
PRANA AND PRANAYAM
1. IntroduceLongDeepBreathing duringTuneinandteachBreathof
Fireindetail.
2. IntroduceVenusLock:Walkaroundandcheckeachstudentsmudra.
Makesurethethumbsareparalleltoeachother,notcrossed,andno
twofingersofthesamehandarenexttoeachother.
3. PranayamSeries1fromKundaliniYogaSadhanaGuidelines,2nd
Ed.
4. SelectfromthefollowingKriyas:
KriyaforElevation(FlowofEternalPower,p.231orTheAquarian
TeacherYogaManual,p.343)
EasySet(fromFlowofEternalPower,p.235)Writeupincluded.
5. ThreeSimpleExercises(Thisistheirhomework,too.):
a. EgoBuster:armsupat60degrees,padsofthefingerscurled
tightlyandthethumbsextended,pointingdirectlyup(NOT
towardeachother)tothesky,withBreathofFire
b. CamelRide:spineflexwithhandsonshinsorankles
c. StretchPosewithBreathofFire
6. Long Deep Relaxation: Always play music, or sing or chant to
students
after
taking
them
through
a
relaxation
sequence
(starting
with the toes, relaxing each part of the body) to keep their minds
calmlyoccupied.
7. Close: LongTimeSunShineSongandLongSatNam,13times.
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CLASS ONE NOTES
BREATH OF LIFE ISYOURLIFE
PRANA AND PRANAYAM
CLASSDISCUSSIONTOPICS
TheSourceofPrana(whentheysplittheatomtheygotprana!)
TheFunctionoftheTwoNostrils
Introducethethreemajornadisida,pingala,andsushmana
LifeandDeathDependUponBreath
GOD:GeneratorOrganizerandDeliverer
Newstudentsespeciallyneedtounderstandthatourreferenceto
Godisnotareligiousconcept,butthepower,intelligence,energy,
andconsciousnessthatGenerates,Organizesandtheneither
DeliversorDestroysallofcreation.ThereisOneGODlivingand
breathingineachofus.
CLASSHANDOUTS
Questionnaire
MantraSheet:AdiMantra,SatNam,LongTimeSunShineSong
Homework:Exercises5a,b,c,1to2minuteseach;andBreath
ofFire:5minutes.Startwith30secondsegments,gradually
buildto1minutesegments,then2minutes,andsoon.
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NEWSTUDENTQUESTIONNAIRE DATE________
Tohelpusserveyoubetter,pleasefillinthefollowinginformation:
Male__ Female__
Name(pleaseprint)____________________________ Age___
Address___________________________________________
City_______________________State__________Zip_____________
PhoneNumber(___)_____________(h) (___)_________________(w)
Email:________________________________________
IsthisyourfirstexperiencewithKundaliniYoga? Yes___ No___
Ifnot,where/whendidyoustudy?_______________
Whatdoyouwanttoachievebytakingtheseclasses?
Improvehealth
reducestress
developinner
awareness
doctor/chiropract
orrecommended
learntorelax
gainpeaceof
mind
increaseenergy
other_________
Haveyouevendoneanyotherkindofyogaormeditation? Yes__ No__
Ifso,pleasedescribe________________________________________
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Pleaselistanyspecificquestionsorareasofinterest.
______________________________________________
______________________________________________
______________________________________________
______________________________________________
Pleaselistanyinjuriesthatmayaffectyourpracticetoday.
______________________________________________
______________________________________________
Howdidyouhearaboutthisclass?
Friend/Teacher
referral
Receivedamailing
Receivedanemail
website
other_________
OtherComments
______________________________________________
______________________________________________
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CLASS ONE:BREATH OF LIFE ISYOURLIFE
MANTRA SHEET
SATNAM!
Useitasagreeting,anytime,anyplace.Itreinforcesthedivineconsciousnessin
everyone.
SatNam is the seed (bij)Mantra.SATmeansTruthorEssence;NAMmeansNameor
Identity;oftentranslatedasTruthismyidentity;GodsnameisTruth.
Pronunciation:
SAT
NAM
is
often
transliterated
as
Sat
Naam,
which
rhymes
with
but
mom;theaisshortasinhut,andtheaaislongasinmom.
ONGNAMOGURUDEVNAMO
This mantra calls upon the Creator, the Divine Teacher inside every human being. It
establishesastrongandclearconnectionsothatwecanreceivethehighestguidance,
energy and inspiration. Always chant it at least three times before beginning any
practiceofKundaliniYogaastaughtbyYogiBhajan.
ONGistheCreator;NAMOmeansreverentgreetingsorsalutations;GURUisthegiverof
thetechnology (GU=darkness,RU=light);DEVmeanstransparent(nonphysical).
Pronunciation:ONGusestheconchinthenasalcavitytocreatethisinitiatingsound;
NAAMOGUROODAYVNAAMOisthetraditionaltransliteration.
THELONGTIMESUNBLESSINGSONG
AllKundaliniYogaastaughtbyYogiBhajanclassesusetheSunShineSongtoclose
eachclass. Itcanbesungorrecited,asapositiveaffirmation,bringingblessingstoall.
MaytheLongTimeSunShineUponYou
AllLoveSurroundYou
AndthePureLightWithinYou
GuideYourWayOn.
SatNam.
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CLASSTWO OUTLINE
CREATURES OF HABIT
APANA,DIGESTION AND ELIMINATION
1.TuneInwiththeAdiMantra
2.Pranayam:LeftNostrilBreathing
3.TwoSimpleExercises:
a. SufiGrind(orStomachGrind):26timesineachdirection,
beginningcounterclockwise,isgreatfordigestion.
b. RockPose:YogiBhajansaidthatyoucoulddigestrocks ifyou
satinthisposeeveryday.
4.SelectfromthefollowingKriyas:
VatskarDhoutiKriyafromKundaliniYoga:FlowofEternalPower,
p.255orApanaKriyafromKundaliniYogaSadhanaGuidelines,
2nd
Ed.
Beginners Cleansing Set from Kundalini Yoga SadhanaGuidelines,
2nd
Ed.
5.KirtanKriya:ThePanjShabdandchangingourhabits.
6.Long Deep Relaxation: Always play music, or sing or chant to
students after taking them through a relaxation sequence (starting
with the toes, relaxing each part of the body) to keep their minds
calmlyoccupied.
7.Close: LongTimeSunShineSongandLongSatNam,13times.
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CLASSTWO NOTES
CREATURES OF HABITAPANA,DIGESTION AND ELIMINATION
CLASSDISCUSSIONTOPICS
EATINGHABITS:CHEWYOURFOOD!
Remember:Therearenoteethinthestomach.YogiBhajan
Vegetarian:Ashumanswehavenoclawsorfangs;werenotbuiltto
eatmeat.Longdigestivetrackbuilt forprocessing fruits,vegetables
and breaking down grains, nuts and seeds. Note: Meat generates
excessiveuricacid in thebodys tissues; fish causesdehydration in
the tissues, which is already a problem in the average Americans
diet.
FOODSFOR HEALTHANDHEALING
TrinityRoots:Garlic/Onions/Ginger
Addthemtomostanything!Kitcheriisahealingfoodthat
includesthesethreerootsalongwithmungbeansandrice.
Turmeric:Greatforthejoints!
GoldenMilkisagreatYogicrecipethatincludesturmeric.
YogiTea(andGingerTea)
Includes Cinnamon (bones), Black Pepper (blood purifier), Cloves
(nervous system) Cardamom (colon), Milk (assimilation), and Black
Tea(alloy)
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CLASSHANDOUTS
CreaturesofHabit:AnEssay
MantraSheet:ThePanjShabd
SATANAMA:Themantratochangehabitpatterns
Recipes:Kitcheri,GoldenMilk,YogiTeaandGingerTea
IncludesRecommendedCookbooks:FoodsforHealthandHealingby
YogiBhajan;FromVegetableswithLove;GoldenTempleVegetarian
Cookbook; A Taste of India; HypoglycemiaA New Approach;
SugarBlues
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CLASSTWO:CREATURES OF HABIT
AN ESSAY
HABITSRULEOURLIVES
Theconceptwerediscussingtodayistheliberatedman,alsoknownasSelfMastery.
Doyoueverfeellikeyoureaslavetoyourhabits?Thoughts?Oremotions?Ittakes40
daystoestablishahabit,90daystoconfirmit,and120daysforittobeacknowledged.
Youdontbreaka badordemotinghabit,you replace itwithapositive,promoting
habit.
Habitpatternsarelikeriverbeds,madebywaterflowingalongthesamecourse.
Thesepatternsexist inoursubconsciousmindsfrompastactions,especiallyfrompast
lives.Soweautomatically fall into thesesamepatternsofbehaviorandcall it,going
withtheflow.Thesepatternsarecalledsamskaras.1 Karmaisthewayweactoutour
samskaras.
Themosteffectivetoolforreroutingoreliminatingthenegative,selfdefeating
samskaras inthesubconscious ismantra.Chanting literallyredefinesandreroutesthe
courseoftheflowofhabitsthatcompelandimpelouractions.
Withnewpromotingpatternsreplacingoldnegativepatterns,youdonthaveto
fallintotheoldrutagainandagain,andthusyourlifechangesforthebetter.
1Tolearnmoreabout samskaras,karma,andthemind,readTheMindbyYogiBhajanandGurucharanSinghKhalsa
orHowtoKnowGod byChristopherIsherwoodandSwamiPrabhavananda.
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CLASSTWO:CREATURES OF HABIT
MANTRA SHEET
THEPANJSHABD:SATANAMA2ThePowertoChangeHabitPatterns
ThePanjShabd represents thebijsyllablesofSatNam. Panjmeans fiveandexpresses the fiveprimal
soundsoftheuniverse:S,T,N,M,A.Itspronouncedwiththelongaasound:SAA,TAA,NAA,MAAand
sunginasimplemelody.
SA Totality:Allthateverwas,isorshallbe
(thumbstouchindexfingers)
TA Creativity:ThePrincipleofCreation
(thumbstouchmiddlefingers)
NA Destruction orDeath
(thumbstouchringfingers)
MA RegenerationandBirth
(thumbstouchlittlefingers)
Sitwithspinestraight. Pressthetipofthethumbofeachhandfirmlywitheachofthefingertipsofthe
samehandinsequence,startingwiththeindexfingerswhilechantingeachsyllableofthemantra.
RemembertoincludetheLvisualizationyouweretaughtinclass:
5MinuteschantALOUD;5MinutesWHISPER;
10MinutesCHANTSILENTLY;
5
Minutes
WHISPER;
5
Minutes
ALOUD;
1
Minute
of
ABOLUTE
SILENCE
AND
STILLNESS.
ToEnd:Inhaledeeply,liftarmsstraightupintheair,vigorouslyshakeoutthefingers.Relax.
2ForacompletedescriptionofKirtanKriya,whichusesthepanjshabd,seeKundaliniYogaSadhanaGuidelines,2
ndEdition.
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CLASSTWO:CREATURES OF HABIT
RECIPES
GOLDEN
MILK:
GREAT
FOR
THE
JOINTS1/8tspTurmeric
3Pods
1/4CupWater (approx.)
Simmer5to7minutes.ThenAdd:
1CupMilk
2Tbsp.AlmondOil(coldpressed)
Bringbackuptotheboilingpoint,donotboil.Ifdesired,addsweetener(honeyormaplesyrup)totaste.
Youcanalsomakeitfrothybyputtingitintheblender,usingthelowestsetting. Drinkwarm.
GINGER
TEA
Magicpickmeupforeveryone.Particularlyusefultoenergizethenervoussystemandhelprenew
energyduringawomansmenstrualperiod,relievecramps,andevenhelpeaselowerbackpain!
Slice2to3inchesofgingerroot(justwashit,youdon'thavetopeelit)andbringtoaboilin46cupsof
water.Boilfor5to10minutes,strainanddrink.Or,afterstraining,addsweetenerifdesired(honeyor
maplesyrup,nosugar,please!)and/ormilk.Maybeservedhotorcold.
YOGITEA
Measurementscanvaryaccordingtoyourtaste.Becarefulnottoputintoomanyclovesorcinnamon
sticks.Addspicesto3Quartsofboilingwater:
20 WholeCloves
20WholeGreenCardamomPods
20WholeBlackPeppercorns
5sticksofCinnamon
Continueboiling for1520minutes, thenadd: tsp.ofanyBlackTea. Afteranadditionaloneor two
minutes add: 1/2 Cup Milk per Cup of liquid. (Or, strain before adding the milk, and store in the
refrigeratoruntilreadytodrink, thenaddmilkandbringjusttoboilingbeforeserving.)Whenitreturns
totheboilingpoint,REMOVEIMMEDIATELYFROMHEAT.(Watchcloselysoitdoesn'tboilover.) Strain
andservewithhoneyormaplesyruptotaste.
NOTE: Theblackpepperpurifies theblood, the cardamom supports the colon, theclovesare for the
nervoussystemandthecinnamon isforthebones. Themilkaids intheeasyassimilationofthespices
andavoidsirritationtothecolon. Theblackteaactsasanalloyforalloftheingredients,achievinganew
chemicalstructurewhichmakestheteaahealthyanddeliciousdrink.SlicesoffreshGINGERROOTmay
alsobe included,especiallywhenyouare suffering fromacold, recovering from the fluorwantextra
energy.
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CLASSTWO:CREATURES OF HABITRECIPES
KITCHERI:ONEOFMYFAVORITES!
HIGHPROTEINANDVERYEASY TODIGEST
16Cupsofwater
1/2CupMungBeans(Washed)
1CupWhiteBasmatiRice(rinsed23times)
1Onion,chopped
5to7clovesofGarlic,slicedorchopped
1tsp.GingerRoot,peeledandchopped
1/2tsp.Turmeric
1/2tsp.BlackPepperBLACKPEPPER
3/4tsp.RedChiliFlakes,crushed
Optional: 1/2tsp.cuminorgarammasala(Indianspice)
1or2cupsofanychoppedvegetables,preferablygreenvegetables,suchasAsparagus,Celery,Broccoli,
Zucchini,SwissChardorKale.YoucanalsoaddCarrots,Peas,Cauliflowerand/orMushrooms,oryoumay
prefertokeepitverysimple.
Boilthemungbeansfirst,forabout10minutes,thenaddtheotheringredients.Boilgently(covered)30
to40minutesuntilverysoftandsouplike.Afewspringsoffreshmintcookedinwithallthevegetablesis
excellent.
Optional:Duringthecooking,addalittleghee(clarifiedbutter)and/orBraggsLiquidAminos(likeTamari,
orserveontheside.Foracompletemeal,servewithYogurtandtoastedPitaBread!
RECOMMENDEDCOOKBOOKS
FoodsforHealthandHealingbyYogiBhajan;FromVegetableswithLovebySiriVedKaur;GoldenTemple
VegetarianCookbookbyYogiBhajan;ATasteofIndiabyInderjitKaur;HypoglycemiaANewApproach;
andSugarBlues,theclassic!
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CLASSTHREE NOTES
WHEREAREYOUAT?CHAKRAS AND THE KUNDALINI
CLASSDISCUSSIONTOPICS
Discussthedistributionofkundalinienergyinvariouschakras,whichinfluences
the character and actions of an individual. Wherever a large proportion of
kundalinienergyisfocused,That'swhereyou'reat!
Powerofpositivethinking:everythoughthasavibratoryfrequency
Ethics(iecosmiclaws)asdistinctfrommanmademoraljudgments,Yamasand
Niyamas(seeHowtoKnowGod)
If they want to read the esoteric explanation of the Chakras, with the
corresponding deities and symbols, a good book is Harish Joharis CHAKRAS:
EnergyCentersofTransformation.However,TheFlowofEternalPower(Chapter
8) provides simple, practical information about the chakras, explaining the
relevancetoourdailylives,asYogiBhajantaughtit.
MEDITATIONPROCESS
ChantLongSatNamwhileapplyingMulbandhasyoufocusontheChakrasinthe
followingsequence:
Inhale,applymulbandh,focusontheFirstChakra,chant longSATNAM,relaxthe lock.
Inhale,applymulbandhandfocusontheSecondChakra,chantlongSATNAM,relax the
lock. Inhale, apply mulbandh, focus on the Third Chakra, chant long SAT NAM and
continue. Focus each time on a successively higher chakra finishing with the Eighth
Chakra,theaura.Repeatthesequenceifdesired.
CLASSHANDOUTS
LongEkOngKarMantraSheet
ChakraChart
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CLASSTHREE:WHEREAREYOUAT?
MANTRA SHEET
LONGEKONGKAR
AlsoknownasMorningCall,theLongFormofEkOngKarisatwoandahalfbreathcycleAshtangMantra
(meaning8sounds).ManyofthefrequentlyusedmantrasinKundaliniYogaastaughtbyYogiBhajanare
AshtangMantras.Thekundalinienergymovesthroughtheeightchakrasontheeightbeats.
EKONGKARSATNAMSIRIWAHEGURU
EkOngKaarSatNaamSireeWhaahayGuroo
TRANSLATION
&
TECHNOLOGYFORCHANTING
LONG
EK
ONG
KAR
EK: ONE NAM: NAME
ONG: CREATOR SIRI: GREAT
KAR: CREATION WAHE: BEYONDDESCRIPTIONWOW
SAT: TRUTH GURU: DISPELLEROFDARKNESS,ORTEACHER
SitwithastraightspineandApplyNeckLock.
InhaledeeplyandchantEkOngKar.TheEkisashort,percussivesoundfromthenavel,
whileOngandKarareeachchanted,inequallength,untilyouarealmostoutofbreath.
InhaledeeplyagainandchantSatNam.Again,theSat isapercussivesoundfromthe
navel,Namischanteduntil you'realmostoutofbreathandshouldbeequalin length
toOngKarinthefirsthalfofthemantra,thenreachforthe Siree,whichisverybrief
andchantedwiththelastofyourbreath.
Inhale1/2abreathandchantWaheGuru.TheWhaaisverypercussivefromthenavel,
Hayisvery,veryshort,andgurooisasmoothpreciseandshortending.
Ihaledeeplyagaintorepeatthecycle. Continuefor11minutes,31minutes,62minutes
orlonger.
SPECIALTIPS:EkisvibratedpowerfullyattheNavelPoint,notshouted.Ongis
chantedinthebackofthethroat,vibratestheupperpalate andcomesoutthrough
thenose.SatispowerfullychantedfromtheNavelpoint.Siriispronouncedasif
spelledS'reeandisashortsyllable,Wahisalsoshort;Hayisextremelyshortand
brieflyprecedestheGuru,whichispronouncedG'roo.
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CLASSTHREE:MANTRA SHEET
CONTINUED
EKONGKARSATNAMSIRIWAHEGURUarethecodewords,thephonenumberifyoulike,which
connectsyou,thecreature,toadirectlinewithyourCreator.Thiswasthefirstandalmostthe
onlymantra Yogi Bhajan taught during his first year in the United States. It is extremely
powerfulandenergizingwhendonecorrectly;itopensthechakras.
The ideal, most effective time of day to chant this mantra is during what are called the
ambrosialhours,thetwoandahalfhoursbeforesunriseinthemorning. Ithasbeensaidthat
apersoncanattainliberationbychantingthisashtang(eightsyllable)mantracorrectly,fortwo
andahalfhoursbeforesunrisefor40days.Infact,thistwoandahalfhourchantwasthefirst
sadhana Yogi Bhajan assigned to us as group. (Correctly means with full concentration,
accurate rhythm,andproperpronunciation.) Just theattempt tochantcorrectlyalongwitha
steadyeffortinyourpracticewillbringgreatpersonalgrowth.Soevenifyourejustlearningto
chant,keepupyouwillbegladyoudid!
Suggested time periods for personal practice of this mantra are: eleven minutes, thirtyone
minutesor62minutesandofcourse,2hours!
Since1991wehavebeenchantingLongEkOngKarforsevenminutesatthebeginningofour62
minutesofchantingintheAquarianSadhana.Itisfollowedbysixothermantras.(TheAquarian
Sadhana
will
continue
for
21
years;
see
www.kundaliniresearchinstitute.org
for
more
informationabouttheAquarianSadhana:2012andbeyond.RefertotheSadhanaMantraSheet
tolearnmoreabouttheAquarianSadhana.)
Wheneverleadingthischantinagroup,itsimportanttogetthemtoLISTENsotheycanmatch
thetoneandtherhythmofthegroup.Groupchantingisverypowerfulandeffectivewhenitis
donewithonevoice.
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CLASSTHREE:WHEREAREYOUAT?THE CHAKRAS
The Lower Triangle
FirstChakra Muladhara Earth Security&Survival
LOCATION:Theendofthespinebetweenthe
anusandthesexualorgans.
ORGAN/GLAND:Organsofelimination.
COLOR:Red.
QUALITIES:Grounded,centered,secure,loyal,
stable.Healthyfunctionsofelimination.
SHADOW:Fear,insecurity.Lifefeelslikea
burden;feelingofnotreallybelongingonEarth
orinonescultureorfamily.Weakconstitution,
eliminationproblems,reducedphysicaland
mentalresistance,sexualperversions.
YOGAEXERCISES:CrowPose,ChairPose,Body
drops,FrogPose,Mulbhandh,FrontSretches,
Lyingonthestomach,feetkickingbuttocks.
SecondChakra Svadisthana Water CreativityLOCATION:Thesexualorgans.
ORGAN/GLAND:Sexualorgans,reproductive
glands,kidneys,bladder
COLOR:
Orange.
QUALITIES:Positive,relaxedattitudetosexual
functions;patience;creativity;responsible
relationships.
SHADOW:Rigidemotions,frigidity,guilt,no
boundaries,irresponsiblerelationships.
Problemswithreproductiveorgans,orkidneys.
YOGA
EXERCISES:
Frog
Pose,
Cobra
Pose,
Butterfly,SatKriya,CatCow,MahaMudra,
PelvicLifts.
ThirdChakra Manipura Fire Action&Balance
LOCATION:TheareaoftheNavelPoint,solar
plexus.
ORGAN/GLAND:Navelplexus,liver,gall
bladder,spleen,digestiveorgans,pancreas,
adrenals
COLOR:Yellow.
QUALITIES:Thecenterofpersonalpowerand
commitment.Selfesteem,identity,judgment.
Thisiswherethestrengthforinnerbalance,
inspirationandgoodhealthisdeveloped.
SHADOW:Anger;greed,shame,despair.
Obstacleseverywhere.Notenoughstrength
andspontaneity.Conforminginordertobe
recognized.Refutingonesownwishesand
emotions.Problemswithdigestion,theliver,
thegallbladder,andthepancreas.
YOGAEXERCISES:StretchPose,SatKriya,
PeacockPose,BowPose,FishPose,Diaphragm
Lock,BreathofFire;allexerciseswhichtrainthe
abdominalmuscles.
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THE CHAKRAS
FourthChakra Anahata Air BalancePoint:Love&Compassion
LOCATION:Themiddleofthechestonthe
breastboneatthelevelofthenipples.
ORGAN/GLAND:Heart,lungs,thymusgland.
COLOR:Green.
QUALITIES:Compassion;kindness;forgiveness;
service;love.Recognizingandunderstanding
thesequalitiesinothers.Sacredtransformation.
Awakeningtospiritualawareness.
SHADOW:Grief.Attachment.Closedto
surroundings.Easilyhurt.Dependentonlove
andaffectionfromothers.Fearofrejection.
Helpersyndrome.Heartlessness.Heart
problems;lungproblems;bloodpressure
problems.
YOGAEXERCISES:EgoEradicator,YogaMudra,
BearGrip,BabyPose(strengthenstheheart
muscles).
All
arm
exercises,
and
exercises
which
twisttheuppertorso.AllPranayam.
The Upper Triangle
FifthChakra Visshuda Ether ProjectivePoweroftheWord
LOCATION:Thethroat.
ORGAN/GLAND:Trachea,throat,cervical
vertebrae,thyroid.
COLOR:Lightblue.
QUALITIES:Thecenterfortruth,language,
knowledgeandtheabilitytocommunicate
effectively.Authenticity.Healthyself
expressionandinteractions.Inspiring,teaching.
EmbodyingGodsWill.
SHADOW:Lethargy,weaknessinexpressiveand
descriptive
abilities.shyness,voiceproblems,insecurity,
fearofotherpeople'sopinionsandjudgments.
Throatproblems,neckproblems,thyroid
problems.
YOGAEXERCISES:AllChanting.ShoulderStand,
CobraPose,PlowPose,CamelPose,CatCow,
NeckRolls,NeckLock,nosetoknees.
SixthChakra AjnaorTheThirdEye Intuition,Wisdom&Identity
LOCATION:Betweentheeyebrows.ORGAN/GLAND:Brain;pituitarygland.
COLOR:Indigo.
QUALITIES:Centerofintuition,clairvoyance;
visualizing;fantasizing;concentrationand
determination.Selfinitiation.Powerof
projection.Understandingyourpurpose.
SHADOW:Confusion,depression.Rejectionofspirituality.Overintellectualizing.
YOGAEXERCISES:MeditatingontheThirdEye,
LongChant,KirtanKriya.ArcherPose.Whistle
Breaths.YogaMudra.Allexerciseswherethe
foreheadrestsonthefloor.
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THE CHAKRAS
SeventhChakra Sahasrara Humility&Vastness
LOCATION:Crownofthehead.
ORGAN/GLAND:Brain;pinealgland.
COLOR:Violet.
QUALITIES:Theseatofthesoul.Connectionto
theHighestSelf.Enlightenment.Unity.
Elevation.
Relationship
to
the
Unknown.
SHADOW:Grief.Thefeelingofbeingseparated
fromexistence,andfromabundance.Fearof
death.
YOGAEXERCISES:EgoEradicator,Mahabandha,
SatKriya.Concentratingonthetipofthenose.
All
meditation.
EighthChakra TheAura RadianceLOCATION:Theelectromagneticfield.
COLOR:White.
QUALITIES:Theauracombinestheeffectsofall
thechakras,andconstitutestheirtotal
projection.Theauraprojectsandprotects.
SHADOW:Shy,withdrawn,vulnerable.
YOGAEXERCISES:TrianglePose,EgoEradicator,
ArcherPose.Allarmexercises.Allmeditation.
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CLASS FOUROUTLINE
EVERYBODYIS A HEALER(AND NOBODY IS A HEALER)
1. TuneInwiththeAdiMantra
2. Pranayam:HealthyHappyHolyBreath
3. Kriya:
Heal
Yourself
4. Mantra&Meditation:RaMaDaSaSaSaySoHungHealingMeditation
5. Long Deep Relaxation: Always play music, or sing or chant to
studentsafter taking them through a relaxation sequence (starting
with the toes, relaxing each part of the body) to keep their minds
calmly
occupied.
6. Close: LongTimeSunShineSongandLongSatNam,13times.
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CLASS FOURNOTES
EVERYBODYIS A HEALER(AND NOBODY IS A HEALER)
CLASSDISCUSSIONTOPICS
EverybodyisaHealer,Nobodyisahealer.
GODistherealhealer,wearejustinstruments.
Golden Temple in Amritsar/ other places of healing e.g. Lourdes,
RiverGanges(Ganga),OurLadyofGuadalupeBasilica
SmilingandthePowerofPositiveThinking
Yourverypresenceshouldheal
Doctors Diagnose, Herbs Heal, and God Cures. NOTE: Kundalini Yoga
teachersdonotgivemedicaladvice,andwedonotmakemedicalclaims!Makeitvery
cleartothestudentsthatwhatweteachisbasedonancientyogicwisdomandifthey
haveanyconcerns,theyshouldcheckwiththeirhealthcarepractitionerbeforestarting
anydietorexerciseprogram.
CLASSHANDOUTS
Healthy
Happy
Holy
Breath
Meditation
MantraSheet:RaMaDaSaSaSaySoHung
RecommendedHealingMusic
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CLASS FOUR:EVERYBODYIS A HEALER
HEALTHYHAPPYHOLYBREATH
Posture:Sitcomfortably, keepingthespinestraight.
Eyes:Closed.ConcentrateattheBrowPoint.
Mantra:HealthyAmI,HappyAmI,HolyAmI
Inhaledeeplythroughthenose.Suspendthebreathandsilentlyrepeatthemantrathreetimes.Feelthe
energiesattheHeartCenterandNavelCenterconnecting.Then,asyouexhale,sayitaloudthreetimes.
Inhaledeeplyandcontinue,recitingthemantrathreetimessilentlyontheheldbreath,andexhalingand
recitingthemantraaloudthreetimes.Continuethissequencefor11minutes.
ToEnd: Inhaledeeply,exhale,and relax thebreath.Sitsilently foraminuteor two. Inhaledeeplyand
stretchyourarmsuphighoverhead,fingersinterlocked,palmsfacingup,andpulluponyourspine.Hold
thisposturebrieflyandthenrelax.
Comments:Thepowerofyourbreathenhancesthedepthoftheeffectofthisaffirmation.Slowingdown
thenormalbreathrateissignificant.Whenthebreathrateisslowerthanfourbreathsperminute,itputs
youintoameditativestate,asthebrainstartsfunctioningintensely.Thepinealandpituitaryglandsshift
theirrelationship toeachotherand inthiscondition,theeffectsof innerandoutersoundaregreater:
whateveryouchantorrepeatinthismomentwillpenetratedeeperintoyoursubconscious. Asaresult,a
largerportionofyourselfwillbeabletosynchronizewithyourintentionsandcarrythemout.
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CLASS FOUR:EVERYBODYIS A HEALER
MANTRA SHEET
RAMADASAHEALINGMEDITATION
There isonlyOneHealer,theOneCreatorwhobreathes inyou.Butyoucanbeapowerful instrument
through which Divine healing energy can be given to others. Healing is actually regenerating. This
meditationcutsacrosstimeandspace.Distancedoesnotmatter;itiseffectiveatanydistance!
TRANSLATION&PRONUNCIATION
Theaaislong,asinmom.TheayisexactlyasyouwouldreaditinStandardAmericanEnglish,justas
theoinsoislongandpronouncedasinStandardAmericanEnglish.
RAA Sun
MAA Moon
DAA ReceiverofSaa
SAA Totality
SAA Totality
SAY Spirit,Energy
SO Manifestation
HUNG ExperienceofThou
Posture:SitinEasyPose.Elbowstuckedcomfortablyunderyourribs.Extendforearmsoutata45degree
anglefromthecenterofthebody.(Theywillbeatthesameangleasyourthighs.)Keeppalmsflat,facing
upwards, parallel to the floor as much as possible, fingers togetherand thumbs spread. (Be aware of
keepingthepalmsflatduringthemeditation,asthefingerstendtocurlup)
Eyesare9/10closed.ToactivateGod'shealingpower,chantpowerfullyfromtheNavelPoint:
Chantone complete cycle and then inhaledeeplyand repeat. Continue for1131 Minutes. To Close:
inhaledeeply,closeyoureyesandofferahealingprayerwith thebreathheld in.Exhaleand repeat3
timestotal.Tocompletethemeditation,inhaleandliftarmsuphighandvigorouslyshakeoutthefingers.
Relax.
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Comments:PullinontheNavelPoint,especiallypowerfullyonthesyllablesSOandHANG.BothSOand
HANG are short, clipped, almost gutteral, syllables. Be especially conscious not to prolong the ngsound.(Note:YogiBhajantaughtseveralvariationsofthismeditation.ThisisthewayIlearnedit.)
HEALINGMUSICRECOMMENDATIONS
LivtarSinghwithHarbhajanKaurHealing, DhanDhanRamDasGurby
SangeetKaur(oryourownfavorite),SinghKaurs Ardas(CrimsonSeries)
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CLASS FIVE OUTLINE
HOW TO HAVE A REALLYGOOD
NIGHTS SLEEP
1. TuneInwiththeAdiMantra
2. AFewSimpleExercisesBeforeBed:
LifeNerveStretch:2minutes
Bridge PosewithMulbandh: 1minuterelaxed,normalbreaththen13 minuteswith
LongDeepBreathing.Greatposeforthosestrugglingwithinsomnia!
ShoulderStanddeeplyhealingpose,especiallyattheendoftheday.
KundaliniLotuswithBreathofFireuntilyoushakeandbreaka lightsweat.Another
greatposeforinsomnia!
Open the Heart: Lying on your back, raise the arms up toward the sky. Inhale and
suspendthebreath,thenslowly,withtension,clenchthefingersintofists,bendingthe
elbows until the fists reach the chest, then exhale, raise the arms again. Inhale and
repeat.3timestotal.
3. Kriya:KriyatoConquerSleepfromKundaliniYogaSadhana
Guidelines,2ndEd.Note:Thisisachallengingkriya,modifyfor
beginningstudentsasnecessary.
4. HealingHands&FootMassage
5. Pranayam:BreathMeditationBeforeBed
6. Relaxation:Havestudents liedownon their stomachs. Lead into
long,deeprelaxation.PlayGuruRamDas,ArdasBhaaeeorRakhe
RakhanHarbySinghKaurfromtheCrimsonSeries
7. WakeupExercises: IntroduceMorningStretchRoutine.8. Close: LongTimeSunShineSongandLongSatNam,13times.
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CLASS FIVE NOTES
HOW TO HAVE A REALLYGOOD
NIGHT
S
SLEEP
CLASSDISCUSSIONTOPICS
TheStepsTowardSleep
SseeKundaliniYoga:TheFlowofEternalPower,Chapter14)
MentalClock:Setyourmentalclockforwakeupinthea.m.Trainyour
subconscioustoserveyou.
MentalShelf:CreateamentalshelflabeledG.O.D. Imagineplacingallyourtroublesonthisshelf.Theymayormaynotbegoneinthemorning,butyou
donthavetodealwiththemovernight
HealingHands(ifthereistime)
FootMassage
BringAlmondOilandpapertowelstoclass.Havestudentssitinpairs(orthrees)
ineasypose,facingeachother,thenallstretchouttheleftleg.Walkaroundand
pouratinybitofoilintoeachpersonspalmssotheycangiveeachotherafoot
massageasyoudirect.After the left foot isdone,havethemswitchsides,but
firsthavethemfeelhowdifferent,outofbalancetheyare.Somestudentsmay
notwanttopartner,somakesuretheyarecomfortableworkingontheirown.
Butitsnotnearlyasmuchfun!
CLASSHANDOUTS
TheStepsTowardSleep
Sleep
Tip:
Left
Nostril
Breathing
HealingHands
FootChart(SeecompleteinstructionsinTheFlowofEternalPower.)
BreathMeditationBeforeBed
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CLASS FIVE:HOW TO HAVE A REALLYGOODNIGHTS SLEEP
THE STEPSTOWARD SLEEP
1. DontWorry!LeaveyourproblemsonyourGODshelf.
2. Brushyourteeth,anddrinkaglassofwater(dontgotosleepthirsty).
3. Washyourfeetincoldwater,drywitharoughtowel.
4. Putalittleoiljustinsidethenostrils.
5. GiveyourselfagoodFootMassage.
6. SleepEAST/WESTisbest
7. Sleeponahardsurface.
8. EatLightlyafter4pm:Youwillsleepmoresoundlyandwakeupmorerefreshedif
youdonoteataheavymealatnight.
9. Awalkbeforebedtimeandenoughexerciseduringthedayhelps.
10.Play upliftingmusictofeedyoursubconsciousovernight.
11.Whenyouliedown,tellyourselfwhattimeyouwanttowakeupinthemorning.
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CLASS FIVE:HOW TO HAVE A REALLYGOODNIGHTS SLEEP
SLEEPTIP:LEFT NOSTRIL BREATHING
Posture: Lieonthestomach,headturnedtotheleft.Rightcheekisrestingonthe
bedorpillowandtheleftnostrilisfree.
Breath: Startlongdeepbreathingabout10breaths.Thencloseofftheright
nostrilcompletelywithyourhandorarm,andbreathelonganddeepthroughleft
nostrilonly.
Ifthemindistooactive,thinkSATontheinhale,andNAMontheexhale.Theslower
youbreathe,thecalmeryourmind.SATNAMgivesthemindsomethingtofocuson
andelevatesyourconsciousness.
Whenyoureachaslightstageofdrowsiness,turnoverontoyourback,ifyouwish,
andletyourselfsleep.
Comments:Maximumsleepshouldbe5hours,afterthat,therateofbreathing
changesandbecomeserratic.Theactualdurationofdeepsleep isonly2hours.
Following this routine will allow you to go directly into the deep sleep state and
avoid
the
dream
state,
where
you
expend
10
times
more
energy
than
if
you
were
actuallyphysicallyactingoutthedream.
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CLASS FIVE:HOW TO HAVE A REALLYGOODNIGHTS SLEEP
HEALING HANDS KRIYA
WOULDYOULIKETOINCREASETHEKINDNESSOFYOURHEALINGTOUCH?HERE'STHREESIMPLESTEPS
TOBRINGMOREPRANAINTOYOURHANDS.
1.Rubthepalmsofyourhandstogetherbrisklyfor35minutes.Produceheatinthehands.
Thenstretchyourarmsouttothesides,paralleltothefloor,palmsup,thumbspointingback.
BreathofFirefor3minutes.
2.Theninhale,holdthebreathin,andwiththearmsstillouttothesides,flexyourwrists,so
thatyourfingersarepointingup, asifyouwerepushingoutthewallsoneithersideofyou.Feel
theenergyinthecenterofthepalmsflowingtoyourentirebody.
3.Rubyourhandstogetheragainfor2minutes. Then,stretchtheleftarminfrontofthebody,
palmfacingup,stretchtherightarmoutfront,withrightpalmfacingdownabout8inches
abovetheleftpalm.Meditateontheexchangeofenergybetweenthepalmsofthehands.
Dothisseries11minuteseverydayifyouwanttobeabletotransferhealingenergytosomeone
orsomething(i.e.massageoil,aglassofwater).
Comments:Oneofthe interestingthingsabouthealing isthatwhenwepraytohealsomeone
else,weoftenhealourselves:Whatgoesaround,comesaround. Asyousow,soshallyou
reap.Dountoothers...andsoon.Toonlyhealthephysicalbody,however,isincomplete.If
wedontalsohealthementalandemotionalcausesofaproblem,itwillmostlikelyreturninthe
same,or someother form,which iswhyweemphasizepositive thinkingand regularlydoing
Sadhanatoremovetheproblemonadeeper,causallevel.
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CLASS FIVE:HOW TO HAVE A REALLYGOOD
NIGHTS SLEEP
FOOT REFLEXOLOGYCHART
Whenthereisaprobleminanyareofthebody,thecorrespondingarea(asshowninthechart)ofthefootwillbecomecrystallizedwithcalciumandaciddepsoits.Thesecrystalsmustbebrokenupwithfotmassage.Givenwith15to20poundsofpressure,appliedinaacircularmotionwiththefiguresandespeciaollywiththethumbs.Relaxationoftheentirenervoussystemispossiblewithproperfootmassage,becauseall72,000nervesintehbodyhaveendingsinthefeet.
Skinislikeathirdlung;youtakeinpranicenergythroughtheporesoftheskinaswellasthroughbreathing.Thereforeitisessentialtokeepthefeetcleanandbesttowearopenshoeswhenpossible.Beforegoingtobedatnight,thefeetshouldbewashedincoldwatermassagedtocalmandrelaxthenerves.Gobarefootwhenpossibleonearth,sandorgrass(notonconcrete).Useapumicestonetoscrubthefeetandkeepthemsmoothandfreefromcalluses.Almondoilisespeciallygoodforuseinmassage.Whateveroilorcreamyouuseonyourskin,remember,itisabsorbedbyyourporesandgoesdirectlyintoyourbloodstream.
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CLASS FIVE:HOW TO HAVE A REALLYGOODNIGHTS SLEEP
BREATH MEDITATION BEFORE SLEEP
KUNDALINIYOGA AS TAUGHT BYYOGI BHAJAN
Posture:SitinEasyPose,spinestraight.
Mudra:Handsinthelap,palmsup.RighthandontopofLefthand.
Eyes:Concentrateonthetipofthenose (in1minutethenerveswilladjust).This
stimulatestheareabetweenthepinealandthepituitary. Mentalconcentrationshould
beattheBrowPoint(3rd
eye).
Mantra:PanjShabd(SaTaNaMa)andGurMantra,WhaGuru
SegmentedBreath:Breaththroughthenose
Inhalein4beats,mentallyvibrating:SAATAANAAMAA
Holdthebreathfor16beats,mentallyvibrating:SAATAANAAMAA(4times)
Exhalein2beats,mentallyvibrating:WHAGURU
Time: 1115minutes
Toend:Inhale and exhale(3times). Inhaleandhold, raisethearmsto60degrees
(makingaVwiththearms),exhaledown(repeat3times).Relax
Comments:Ifyoudothismeditationfor31minuteseverynightbeforeyougotobed,
yoursleepwilladjustitselftothisbreathrhythm. Afteroneandhalfyears,yourcycle
willbecomethisrhythm. Thisisatotalselfhealingmeditation.
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CLASS SIXOUTLINE
GREAT DAY IN THE MORNING!WAKE UP LIKE AYOGI
1. TuneInwiththeAdiMantra
2. AFewSimpleWakeUpExercises:
CatStretchtoeachside;27times
StretchPosetoengagetheNavelPoint.13Minutes
RocknRollontheSpine
CatCoworSeatedSpineFlextowakeupthespine.13Minutes
EgoBusterwithBreathofFire.13Minutes
3. Kriya:Chooseanyenergizingset,forexample
Easy Setor Kriya forElevation fromTheAquarianTeacher
YogaManual
EnergizingSet.SeeKundaliniYoga:TheFlowofEternalPower
for other morning sets, such as Sweat and Laugh in the
Morning or Kundalini Yoga Sadhana Guidelines for other
favoritemorningsets.
4. Mantra: MulMantra,oranyonefromtheSadhanalineup.
5. Close: LongTimeSunShineSongandLongSatNam,13times.
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CLASS SIXNOTES
GREAT DAY IN THE MORNING!WAKE UP LIKE AYOGI
CLASSDISCUSSIONTOPICS
WHATADIFFERENCEADAYMAKES:Askstudentstopretendtheyareasleepandthen
showhowtheygetupinthemorning,withtheshockofthealarmclockandthe
rest.Thenrollsthesceneagain,butthistimetakethemthroughtheyogic
morning,stretchinginbedroutine.
BATHROOMMANNERS
Powderedpotassiumalumandsaltforbrushingbackoftongue.
o OilandMassagefirst,thenColdShower (opencapillaries)
o Shout OhmyGod! (AngSangWaheGuru)
o Someone asked about taking a hot shower first, and then ending with
cold. Hereplied,Thatwouldbelikeeatingalotofjunkfoodandthen
havingahealthymeal.
SADHANA
EmphasizetheAmbrosialHours.Sadhana,Aradhana,Prabhupati:Sadhanaisthe
cornerstoneoftruespiritualpracticeandthekeytoopeninguptogreaterand
greaterselfawareness,happiness,andsuccessonalllevels.Doingisbelieving.
TobeasuccessfulTeacher,doingconsistent,constantsadhanaisimperative.
CLASSHANDOUTS
MantraSheet:TheMulMantra
GoodMorningThisIsGod
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CLASS SIX:GREAT DAY IN THE MORNING!THE MUL MANTRA
TheMulMantrawaswrittenbyGuruNanak.Itmeansroot,thatfromwhicheverythingelsesprings.
Mantramsiddhyam,siddhyamparamesharam
Hewhomastersmantra,mastersGodHimself.
HOWTOCHANTTHE MULMANTRA
See theAppendix forpronunciationguide.Emphasizeandextend the ch soundofeach sach.There
mustbeaspace,aslightpause,betweenthewordsAJOONEEandSAIBANG.Donotrunthemtogether.
Emphasisontheeesoundwillhelptoavoidrunningthewordstogether.Allmantrasshouldbechanted
fromtheNavelPoint.Chantingisnotsinging,itisnottalking; itisVIBRATING.
EKONGKAR One,Creator,Creation
SATNAM Truth,Name\Identity
KARTAPURKH DoerofEverything
NIRBHAO Fearless
NIRVAIR WithoutRevengewithoutAnger
AKALMOORAT UndyingPersonificationofDeathlessness
AJOONEE Unborn
SAIBANG Selfillumined
GURPRASAAD Guru'sgift
JAP Repeat!
AADSACH Inthebeginning:Truth
JUGAADSACH Throughtheages:Truth
HAIBEESACH Evennow:Truth
NAANAKHOSEEBHEESACH Nanak(says)Truthshallexistforever
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GOOD MORNING,
THIS IS GOD.
I WILL BE HANDLING ALL
YOUR PROBLEMS TODAY
I WILL NOT NEED YOUR HELP
SO HAVE A GOOD DAY.
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APPENDIX
SPECIALMEDITATIONFOR TEACHERS:
I,MYMIND,WE,THOU,THEE
SPIRITUAL
PATH:
WORKSHOP
&
ESSAY
SEVENSTEPSTOHAPPINESS
ELIMINATESTRESSPITTRAKRIYA
RECOMMENDEDBOOKSANDMUSIC
AQUARIANSADHANACHANTS
RESOURCES
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APPENDIX:MEDITATION FORTEACHERSI,MYMIND,WE,THOU,THEE MEDITATION
June 19, 1998
Mudra:BringtheforearmsinfrontoftheHeartCenter.Placetherighthandovertheleft;bothhandsarepalmdown.Mantra:I,MyMind,We,Thou,TheeChantthemantrainamonotonefromthenavel.Time:9minutesToEnd:Inhaledeep,suspendthebreathfor15secondsandlistentowhatyouhavesaid.Letthemantrabeyouronlythought.Exhale.Inhaleagain.Suspendthebreathandholdthethought.15seconds.Exhale.Inhaleagainandallowthesoundofthosewordstocometoyourears.Suspendthebreathfor15secondsandexhaleandrelax.Comments:Practicethismeditationsoyoucanwalkthedistance,reachyourdestiny,andmakemanytofollowyou.
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SPIRITUAL PATHWORKSHOP IDEAS
QUESTIONSYOUCOULDPOSE
1. AreyouonaSpiritualPath,orareyoulookingforonenow?
2. WhatdoesbeingonaSpiritualPathmeantoyou?
(Of course everyone is already on a spiritual path whether
theyknowitornot.)
3. Whatareyoudoingtomoveforwardonyourpathinlife?
(Progressrequiresapractice.)
4. Whatdoyouwantoutoflife?Purpose?DoyousetGoals?
5. Have
students
write
down
their
goals,
and
then
they
determine
the
nextsteptheywilltaketoachievethem.
WE ARE BORN SPIRITUAL BEINGS.OURASSIGNMENT ON THIS PLANET IS TO
LEARN TO BE HUMAN.
THETEACHINGS OFYOGI BHAJAN
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SPIRITUAL PATH
A true Spiritual Path isnarrow; it haspitfalls (ShaktiPad).Weneed a guidewho canpointout the
dangersandthesignpostsalongthetrail,aswellasthesafershortcuts,andgiveusalistofequipment
fortheclimb(whatgeartotakealong,andmoreimportant,whattoleavebehind!).Weneedaguideto
teachushowtoclimbwithoutfalling,andwhattodoifwestumble,sothatwedontfall.OurSpiritual
Teacher,ourlinktotheGoldenChain,isYogiBhajan.
ThemostvaluableequipmenthehasgivenusisSadhana.Hehasalsoremindedusoftheimportanceof
humility,andprovideduswiththeOathofaTeachersowedontfallpreytotheincurabledisease
ofSpiritualEgo.HehasalertedustothestepsalongthepathandthesymptomsofShaktiPad,withthe
warning that as a teacher becomesmore andmore powerful, he/she can be tested in three areas:
Money,Sex,andPower.
HehasalsoemphasizedthathehasgivenusthetechnologyofKundaliniYogajustasitishehasnot
changedanythingandneithershouldwe!
ONG
HEAVEN AND EARTH
OMisabeautifulmantraforthosewhowishtorenouncetheworld(andpossiblyendupwearingaloin
clothandcarryingabeggingbowl!).OM isthesoundcurrentforthe Infinite.Weasfinitecreatures in
this creation do not have a direct relationship with the Infinite. However, we do have a direct
communicationchannelwiththeCreatorwhocreateduscreaturesthesoundofONG.
KundaliniYogawasdesignedforpeoplewhowanttofunctionsuccessfully intheworld;therefore,we
chantONG! Just feel thedifference inyourmouthand throatwhenyou chantOMversuswhenyou
chantONG.
ONG isvibratedatthebackofthe throatandresounds throughoutthenasalpassage,almostcoming
outthenose.
Note:whenwechant EkOngKarSatNamSiriWaheGuruwearefollowingtheSanskritgrammar,which
saysthatwhenmisfollowedbykthemchangestong.So,itwouldnotbecorrecttochantek
omkar.
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SEVEN
STEPS TO
HAPPINESS
1. COMMITMENT Builds character
2. CHARACTER Charactergivesyou
3. DIGNITY Dignityallowsyoutohave
4. DIVINITY Divinitybringsyou
5. GRACE Gracebestowsuponyouthe
6. POWERTOSACRIFICE Sacrifice(selflessness/giving)brings
7. HAPPINESS
Sacrifice brings us happiness, because it makes us Godlike. In ancient
tradition,
God
has
been
defined
as
Sat
Chit
Ananda.
Truth,
Knowledge
and
Bliss. TobeGodlikeistoexperiencethosequalities.BecauseGodisthe
greatest (andonly !)Giverofall,givingmakesusGodlike.That iswhy
Sacrifice,thepurestformofgiving,bringsusHappiness.
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GOD,RELIGION AND KUNDALINIYOGA
KUNDALINIYOGA ISNOTA RELIGION.However,itisaSacredScience;becauseweare
workingtowardexperiencingtheGOD within.IfyouwanttofindGod,lookinthe
Dictionary.
G (Generate)
O (Organize)
D (DestroyorDeliver)
TheOneGodisalreadylivingandbreathingineachofus. YOGAmeanstoconsciouslyuniteor
yoke with that God within. How you choose toworship that One God is your choice of
religion.
SADHANA,ARADHANA,PRABHUPATI
Ittakesmorethanonesituptogetthoseabs!Constant,consistentpracticeofSadhana,your
personaldailyspiritualdiscipline, leadstoAradhana,yourpracticeisnowconfirmedinyou,it
becomesapartofyourbeing,thenyoubecomePrabhupatti,MasterofGod!
SAMSKARAS,KARMA AND DHARMA
Samskaras patternsyouarebornwith
Karma howtheygetworkedoutonearth
Grace HelpofGodandGurutopayoffKarma
Dharma PathofRighteousLiving
WheretheresDharma,theresnoKarma.YogiBhajan
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THREE MEDITATIONS TO ELIMINATE STRESS:
PITTRA KRIYA
Hereare threedynamiteKriyas thatworkon thenumberone killer inournation: STRESS. Ifyouwant to feelrelaxed,mellowandbeabletohandlethepressuresofeachday,dotheseonaregularbasis.YogiBhajangavethemfirstonNovember18,1991,attheWholeLifeExpoinLosAngeles.Hetoldeveryoneintheaudience to teach them freely to everyone, share them with their families and friends, children, coworkers,anyone! InclassthenextnightattheYogaCenter,hetoldustodothem,andtowritethemupandsendthemtoeveryonenorestrictions!
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KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL 2 VITALITY & STRESS 5 2008 Kundalini Research Institute
KUNDALINI YOGA KRIYA
PITTRA KRIYA
1. Pittra Kriya: Your left hand rests on your Heart Center and
your right hand is cupped in front of you with your elbowrelaxed by your side. Eyes are on the tip of the nose. The
right hand lifts up and passes the ear, as if you are splash-
ing water over your shoulder. You will feel the wind pass
your ear as the hand moves toward the shoulder. Your wrist
must cross the earlobe; the hand must travel that far back.
11 minutes.
TO END: Inhale and suspend the breath for 15 seconds
stretch the hand back as far as you can. Exhale. Repeat
twice more.
It will hit the kidney energy. . . it will start working with
the adrenals and then the whole system. . . the lungs . . .
the central line . . . your hip-area, pelvic bone area; it is
going to affect your body and you will become very relaxed.
Do it with a rhythm and do it with a devotion and do it just
to get rid of this stress . . . get rid of this inner mental and
physical tension. . . . You are your vitality, minus tension,
you are fine.
2. Place the elbows on the second rib below the base of the
breast, in line with the nipple. Hands are slightly wider thanthe elbows and the palms are facing up in Shuni Mudra. The
thumb covers the nail of the Saturn finger (middle finger).
Eyes are at the tip of the nose. As you repeat Har, flick the
Saturn finger. The sound Har is very specific and made with
the tip of the tongue. The mouth remains slightly open as
you generate the sound. 11 minutes.
TO END: Inhale deeply. Continue moving the fingers.
Suspend the breath for 15 seconds, and let it open your
ribcage it will balance the chakras. Then Cannon Fire
exhale. Repeat three times more.
You have to touch the upper palate34, 35, 36 meridian
points that relate to the hypothalamus will regulate the pitu-
itary and take the secretion which you have created and
start asking the energy to open up the chakras. It will start
changing the serum of your spine. It will revitalize the gray
matter in the brain.
Yogi Bhajan November 18, 1991
1
2
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60 KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL 2 VITALITY & STRESS 2008 Kundalini Research Institute
KUNDALINI YOGA KRIYA
PITTRA KRIYA
3. Bring the arms out in front of you in a V, about 15 above
shoulder height: Superman Pose. Hands are flat and facing
down. At the rate of one repetition per second, repeat Har
as in the second exercise, crossing the hands in front of you
and keeping the arms straight. Do not bend the elbows.
Alternately cross one hand over the other. Eyes are at the tip
of the nose. 11 minutes.
TO END: Keep moving the arms and inhale, hold for 10 sec-
onds and Cannon Breath out. Repeat three more times,
moving the hands as fast as possible during the last repeti-
tion.
3
COMMENTS:
There are thirty three minutes in your life, if you can spare,
you can eat up your own stress. . . One exercise you are
going to do is going to take care of your glandular system
and will affect the liver; it will relax you. . . The second exer-cise will balance the chakras and the third exercise will bal-
ance your nervous system: parasympathetic, sympathetic,
and all that.
Note: These kriyas must be done together and should never
be done for less than or more than 11 minutes.
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RECOMMENDED BOOKS AND MUSIC
TeachingsofYogiBhajan byYogiBhajan
KundaliniYoga:TheFlowofEternalPower(ShaktiParwhaKaurKhalsa)
Kundalini Yoga Sadhana Guidelines, 2nd
Edition, by Kundalini Research
Institute
MantoManbyKundaliniResearchInstitute
IAMAWOMANbyKundaliniResearchInstitute
TheMindbyYogiBhajan,PhDandGurucharanSinghKhalsa,PhD
MastersTouchbyYogiBhajan
PeaceLagoon,translationofthebanis
HowtoKnowGod bySwamiPrabhavananda&ChristopherIsherwood
PsycheoftheSoul byDr.SantSingh
BhagavadGita (Isherwood/Prabhavanandatranslation)
KWTCtranscriptsofYogiBhajanslectures
Cookbooks:
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FromVegetableswithLove;ConsciousCookery bySiriVedKaurKhalsa
ATasteofIndiabyInderjitKaur
FoodsforHealthandHealingRemediesbyYogiBhajan
SugarBlues byWilliamDufty
Hypoglycemia,aNewApproachbyDr.PaavoAirola
RecommendedMusic
RagiSatNamSinghMorningBanis(JapjiSahib)
3HOAnniversaryCD,JourneythroughtheNaad
RagaSadhanabySangeetKaur
EchoesFromthePastSadhanaCD
SinghKaursCrimsonSeries
DeeplyRelaxandMeditatebyShaktaKaur.SeePatiencePaysbyYogi
Bhajan.
SnatamKaursPeace,Prem,Anandandmanyothers
LivtarSinghwithHarbhajanKaur:Healing
NaadbySangeetKaur (MantraforaMiracle:DhanDhanRamDasGur
OngNamobyNirinjanKaur
PavanGurubyGurushabdSingh
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RESOURCES
www.kundaliniresearchinstitute.org.Your source forKundaliniYogaas taughtbyYogi
Bhajan
ANCIENTHEALINGWAYS 18003592940 www.ahealingways.com
www.spiritvoyage.com
NotetotheReader
HANDOUTS
Pleasekeep inmind thatwhile it isexcellent togiveHANDOUTS to
students,wewant tohonor thecopyrightsofothersbynotXeroxingand
circulatingmaterialfromotherspublishedbooksandmanuals.
QUESTIONS?
Feelfreetocontactmepersonallywithanyquestionsaboutteaching
beginners.Blessingstoeachandallofyou! SatNam.
Shakti Parwha Kaur Khalsa
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YOGI BHAJAN SPEAKSExcerpts from the Annual International Kundalini Yoga
Teachers Association Teachers Conference
YOURJOB IS TO ELEVATE THE BEING OF THE PERSON.
THETEACHINGS OFYOGI BHAJAN
Teacher
has
only
one
qualification:
By
teachers
sight,
by
touch,
by
spoken
word,thepersonshouldbeuplifted.Thiscanonlyhappyifyoudonotcater
totheperson,personality,andenvironments. Youtalktothesoulandyour
soletalkisbasedonthesoul,andyourprojectionisintothesoul,nottothe
head,not to theheart,not to the sexuality.All thatbsyoupeopleget
intoashumanbeingswillneverletyoubeclear,consciouspeople
YOUARE A CREATURE AND GOD IS YOURGUIDE.THEREFORE,
HESITATE NOT TO PUT GOD IN EVERYTHING.
THETEACHINGS OFYOGI BHAJAN