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5elF-KNOWleDGe Kundalini Yoga as Taught Yogi 5hajan®

Compiled and ]Ilustrated Kaur Khalsa

Managing Editor: Ardas Kaur Khalsa

Review board: Shakti Farwha Kaur Khalsa Gurucharan Singh Khalsa Fritpal Kaur Khalsa

500k Design: Ravitej Singh Khalsa

Published by Kundalini Research Institute, PO Box 1819, Santa Cruz, NM 87567 ISBN 978-1-934532-02-7

Copyright Yogi Bhajan, 2007, 2001, 1998, 1995. All teachings, yoga sets, techniques, kriyas and meditations courtesy ofThe Teachings ofYogi Bhajan. Reprinted with permission. Unauthorized duplication is a violation of applicable laws. ALL RIGHTS RESERVED.

No part of these teachings may be reproduced or transmitted in any form by any means, electronic or mechanical, including photocopying and recording, or by any information storage and retrieval system, except as may be expressly permitted in writing by the publisher and The Teachings ofYogi Bhajan.

To request permission, please write to KRI at PO Box 1819, Santa Cruz, NM 87567 or see our website: www.kriteachings.org

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Acknowledgements

The technology of Kundalini Yoga and White Tantric Yoga was brought to the West from India by the grace of the Siri Singh Sahib Bhai Sahib Harbhajan Singh Khalsa Yogiji (Yogi Bhajan). The teachings in this manual are entirely his gift. We wish to gratefully acknowledge his gift and inspiration to serve our highest human potential. Any errors or omissions in this manual are entirely the fault of the Editors and the Illustrator and by no means reflect upon the perfection and comprehensiveness of the teachings.

The yoga sets in this manual are classes taught by Yogi Bhajan and are available on audio and video tapes. Although every effort has been made to communicate the technology of these classes accurately, nothing replaces the experience of doing Kundalini Yoga with the Master, Yogi Bhajan. We suggest that you enhance your yoga experience by collecting video tapes of your favorite sets from this manual. Doing Kundalini Yoga in the presence of the master, Yogi Bhajan - even on video tapes - brings out the best yogi in you.

For more information about this and other products, please see our website: www.kriteachings.org

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INTRODUCTION

For 5eginners

If you are a beginning student of Kundalini Yoga, practicing for less than six months, or if you have been practicing without the aid of a certified KRI teacher, please read this introduction before you begin to practice from this instruction manual.

Sadhana Guidelines

This manual has been prepared as a supplement and extension to Sadhana Guidelines, in which Yogi Bhajan, who brought the science of Kundalini Yoga to the West, explains yoga, meditation, and the energy that is Kundalini. Also important for beginners are the descriptions, written by Gurucharan Singh Khalsa, of the basics of Kundalini Yoga: asanas (postures), mudras (hand positions), bhandas (energy locks), and mantras (sound currents).

The Teacher

Kundalini Yoga is a spiritual discipline which cannot be practiced without a teacher. However it is not necessary for the teacher to be physically present when you practice. To establish a creative link with the Master of Kundalini Yoga, Yogi Bhajan, be sure to tune in to his energy flow using the Adi Mantra, "Ong Namo Guru Dev Namo."

Tuning In

Every Kundalini Yoga session begins with chanting the Adi Mantra "Ong Namo Guru Dev Namo." By chanting it in proper form and consciousness, the student becomes open to the higher self, the source of all guidance, and accesses the protective link between himself or herself and the consciousness of the divine teacher.

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III How to recite the Adi Mantra

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Sit in a comfortable cross-legged position with the spine straight. Place the palms of the hands together as if in prayer, with the fingers pointing straight up, and then press the joints of the thumbs into the center of the chest at the sternum. Inhale deeply. Focus your concentration at the third--eye point. As you exhale, chant the entire mantra in one breath. Ifyour breath is not capable of this, take a quick sip of air through the mouth after "Ong Namo" and then chant the rest of the mantra, extending the sound as long as possible. The sound "Dev" is chanted a minor third higher than the other sounds of the mantra.

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As you chant, vibrate the cranium with the sound to create a mild pressure at the third--eye point. Chant this mantra at least three times before beginning your Kundalini Yoga practice.

rronunciation

The "0" sound in Ong is long, as in "go" and of short duration. The "ng" sound is long and produces a definite vibration on the roof of the mouth and the cranium. The first part of Namo, is short and rhymes with "hum." The "0", as in "go", is held longer. The first syllable of Guru is pronounced as in the word, "good." The second syllable rhymes with "true." The first syllable is short and the second one long. The word, Dev rhymes with "gave."

Definition

Ong is the infinite creative energy experienced in manifestation and activity. It is a variation of the cosmic syllable "Om" which denotes God in His absolute or unmanifested state. God as Creator is called Ong.

Namo has the same root as the Sanskrit word Namaste which means reverent greetings. Namaste is a common greeting in India accompanied by the palms pressed together at the chest or forehead. It implies bowing down. Together Ong Namo means "I calion the infinite creative consciousness," and opens you to the universal consciousness that guides all action.

Guru is the embodiment of the wisdom that one is seeking. The Guru is the giver of the technology. Dev means higher, subtle, or divine. It refers to the spiritual realms. Namo, in closing the mantra, reaffirms the humble reverence of the student. Taken together, Guru Dev Namo means, "I calIon the divine wisdom," whereby you bow before your higher self to guide you in using the knowledge and energy given by the cosmic self

Mental Focus

The following pages contain many wonderful techniques. To fully appreciate and receive the benefits of each technique you will need mental focus. Unless you are directed to do otherwise, focus your concentration on the brow point, which is located between the eyebrows at the root of the nose. With your eyes closed, mentally locate this point by turning your eyes gently upwards and inwards. Remain aware of your breath, your body posture, your movements, and any mantra you may be using, even as you center your awareness at the brow or third eye point.

linking the 5reath With a Mantra

A mantra is a sequence of sounds designed to direct the mind by their rhythmic repetition. To fully utilize the power of mantra, link the mantra with your breath cycle. A common mantra is Sat Nam (rhymes with "But Mom"). Sat Nam means "Truth is my identity." Mentally repeat "Sat" as you inhale, and "Nam" as you exhale. In this way you filter your thoughts so that each thought has a positive resolution. Mantra makes it easier to keep up during strenuous exercises and adds depth to the performance of even the simplest ones.

facing Yourself

Kundalini Yoga exercises may involve rhythmic movement between two or more postures. Begin slowly, keeping a steady rhythm. Increase gradually, being careful not to strain. Usually the more you practice an exercise, the faster you can go. Just be sure that the spine has become warm and flexible before attempting rapid movements. It is important to be aware of your body and to be responsible for its well-being.

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Concluding an Lxercise

Unless otherwise stated, an exercise is concluded by inhaling and holding the breath briefly, then exhaling and relaxing the posture. While the breath is being held, apply the mulbandha or root lock, contracting the muscles around the sphincter, the sex organs, and the navel point. This consolidates the effects of any exercise and circulates the energy to your higher centers. Do not hold the breath to the point of dizziness. If you start to feel dizzy or faint, immediately exhale and relax.

Relaxation 5etween Lxercises

An important part of any exercise is the relaxation following it. Unless otherwise specified, you should allow one to three minutes of relaxation in easy pose or lying on the back in corpse pose after each exercise. The less experienced you are or the more strenuous the exercise, the longer the relaxation period should be. Some sets end with a period of "deep relaxation" which may extend from three to ten minutes.

Music

If you do not have the specific tape played in a set you may substitute other meditative music or do the set without music.

The fingers

In the Yogic tradition each of the fingers relates to a different planetary energy. Through the positioning of these fingers in mudras one can either draw a specific energy into the body, project it out from the body, or combine it with the energies of other fingers to create a desired effect. The little finger is the Mercury finger and it channels communication. The ring finger is the Sun finger and it channels physical vitality. The middle finger is the Saturn finger and it channels emotion. The index finger is the Jupiter finger and it channels wisdom. The thumb represents one's ego or id.

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ON YOUR. WAY---

The exercises in this manual are designed to be safe for most people provided the instructions are followed carefully. The benefits attributed to these exercises come from the centuries-old Yogic tradition. Results will vary due to physical differences and the correctness and frequency of practice. The publishers, authors, and editors disclaim all liability in connection with the use of the information in individual cases. As with all unsupervised exercise programs, your use of the instructions in this manual is taken at your own risk. If you have any doubts as to the suitability of the exercises, please consult a doctor.

We invite you to now enjoy the practice of the Kundalini Yoga techniques contained in the following pages. If you have any questions or concerns about your practice of Kundalini Yoga, please contact your local 3HO Foundation teaching center, or find a teacher through the International Kundalini Teacher's Association (IKYTA) at www.kundaliniyoga.com.

For more information on courses and events world-wide please see www.3HO.org and www.kriteachings.org.

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VII Table at Contents

Experiencing 5elf-Knowledge

Accessing the Source of Strength in You Angular Body Energy 3 Becoming Crystal Clear 4 Becoming Like Angels 5 Challenge the Ego in You 6 Conquering Depression 7 Connecting with Your Source of Infinite Energy 8

Creating and Conserving Pranic Energy 9 Coordinating the Body, Mind, and Soul 10

Creating Self-Love 11 Developing the Power to Win I 12

Developing the Power to Win II 13 Developing Strength and Balance 14 Eliminating Tension and Pain 15 Experience Your Own Strength 17 Experiencing Your Elementary Personality 18

For a Calm and Open Heart Center 19 Gan Puttee Kriya: to Make the Impossible Possible 20

Healing the Stomach 2 I

Removing Body Blocks 23 Refining Your Sexuality and Spirituality 25 Removing Fear of the Future 26 Self-Control Through Developed Sensitivity 27 Throw off Stress and Uncover Strength 28

Understand Your Goodness 29 Unloading the Unconscious Burden )0

Unlock Your Mind 31 Yogic Salutations 32 Working on the Metabolism 33

Nine Minutes Max Meditations

Building Physical Health and Mental Clarity 36 Base ofYour Creative Capacity for Life 37 Commanding the Command Center 39 Conquering One's Imagined Disabilities 40

Elementary Adjustment of the Brain 41

Experiencing the Original You 43 Facing the Challenge ofTomorrow 44 Give Yourself New Life 45

Unshackling the Infinite Mind

Sushmuna 47 Ida 48

Pingala 49

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Lxperiencin self-Knowle

We are fully entrenched in the Information Age. Information is easy to get and can seem overwhelming with internet services, broad-casting tv and radio, and other forms of multi-media as well as traditional books, magazines, and newspapers. Wisdom is more rare because you cannot learn wisdom, you must understand it. This experience gives a sense of knowing that takes root in our depths, flowers in our hearts, and guides minds. Without this, we lack depth and dimension.

For thousands ofyears the yogis, saints, and sages who developed Kundalini Yoga studied themselves. What they discovered and found useful, they have passed on to us. The yogic model of the human being is a vast one. Yogis have unshakable faith in the body's almost unlimited capacity for health, healing, energy, and endurance. They believe in the capacity ofhuman intuition to give guidance to life. Their goal is the experience and expression of the higher self-the higher physical self, the higher mental self, and the higher spiritual sel£

The transformational technology of Kundalini Yoga as taught by Yogi Bhajan® offers vast resources for self-knowledge and self-directed growth. It gives us the opportunity to participate in the creation ofwho we are on a fundamental level. These teachings have brought us a new awareness of our own potential and have given us a technology to manifest that potential. Through this technology we can discover our almost unlimited resources for strength, clarity, insight, self-healing, and love. We can be fully alive so that our daily experience resonates within our innermost being and our innermost being can find expression in our daily life.

This manual is a gateway to self-knowledge. It contains the tools you can use to experience the totality ofyour own sel£ Each meditation or set of exercises has an immediate positive impact. Those techniques practiced regularly give long-term positive development ofyour highest potential to live your own life fully and well.

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Accessing the Source of Strength In You April 4, 1987

1. Sit in easy pose with a straight spine. Bend your elbows so that the upper arms are near the ribs and the forearms point upward. The hands are in gyan mudra with the palms facing forward, a little above shoulder level. Rotate the wrists and arms to make circles, moving the hands outward until the arms are fully extended and the palms face out to the sides. Then bring your arms back to the starting position making the same wave-like pattern of circles. You may decide your own pattern of movement according to your own sense of flow and style. Keep your eyes open. This exercise brings calmness while simultaneously energizing the grey matter of the brain. After 3 minutes, speed up the movement to your maximum. Move as fast as lightning but maintain the circling motions for another 10 Minutes.

2. Join your palms overhead in prayer mudra. Revolve your torso at the base of your spine. The momentum of the movement of your hands acts as a weight and counterbalance to the rotation of your lower spine. Keep your elbows straight. The eyes are closed. 3 1/2 Minutes.

3. Cross your arms in front of your chest, the hands each grasping the opposite arm just above the elbow. Without releasing the position, alternately hit the crossed arms against the abdomen and then against the forehead. The impact should be distinct and intentional but not hard. 3-5 Minutes. Double your speed during the last thirty seconds. This exercise benefits the immune system.

Mostly we use our energy for wrong achievement. This wrong achievement becomes a weight that drags us under and makes us miserable.

YB

For our security we normally reach outward to things or inward to emotions and strongfeelings. When instead we tap the deep strength ofour soul we can achieve fulfillment. The powerful currents ofour passions turn to compassion, commitment andjoy.

GSK

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Narayan Mudra in front offace as you see it.

4. Stretch your arms straight out to either side with the hands in gyan mudra and the palms facing upward. Keep the spine straight with the chin in and the chest out. Close your eyes and feel energy flowing into the palms of your hands. Sing along with Narayan by Guru Raj Kaur. 7 Minutes. Inhale and very slowly pull your hands in until they are in front of your face, with the palms facing you and the fingers still in gyan mudra. Only the sides of the hands and the Mercury fingers should touch. This is Narayan mudra. Close your eyes and silently meditate to the Narayan Shabd. Your elbows balance against your rib cage. 9 Minutes.

To finish: Inhale, hold the breath for 20-25 seconds and exhale. Repeat this sequence two more times. Relax.

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Angular E.nergy November 2, 1988

1. Lie on your left side and put your left hand under your head like a pillow. Raise and lower your right leg rapidly with breath of fire. Achieve the maximum possible stretch by keeping your right leg straight as you raise it as high as possible. 2 Minutes. Change sides and repeat the exercise. 1 1/2 Minutes.

2. Lie on your stomach with your arms by your sides and your palms down. Kick your buttocks with alternate heels as fast as you can. Your heels should strike your buttocks harder than the tops of your feet strike the ground. This self-massage will release blocked energy in the buttocks. 1 1/2 Minutes.

3. Lion pose. Sit on your heels with your hands on the floor on either side of your knees. Open your mouth and put your tongue out as far as you can. Bow down, touching your forehead to the ground, and rise up again. Inhale up and exhale down. Breathe through the mouth, keeping the tongue stretched out. Continue 2 Minutes.

4. In cobra pose kick your buttocks alternately with your heels. 2 1/2 Minutes. If you have difficulty doing this exercise, it indicates that you have the habit of breathing shallowly so that your lungs and diaphragm are not in shape.

5. Still in cobra pose, bend the knees keeping the heels in the air. From this variation of cobra pose, lie down flat on your stomach and rise back up into cobra pose without lowering the heels. 2 1/2 Minutes.

6. Front platform pose. Body is in one straight line from head to toes, balancing on the fingertips and on the tops of the feet and toes. The toes are not bent. 3 minutes. Stay in the posture and gro'vllike a lion or howl like a jackal from the chest or heart center. 1 Minute. This posture is a brain tonic. It can rejuvenate the grey matter and the fluid in the spine. It can impart a youthful appearance and take away wrinkles.

7. Sit on your heels and then, from this position on your heels, lie back onto the ground. Listen to Guru Ram Das by Singh Kaur and sleep in this position for 1 1/2 minutes. Rise up into easy pose with your spine straight and continue sleeping for another 1 1/2 Minutes. This "conscious sleep" is very rejuvenating.

8. Lie down on your back, cover up with a shawl or blanket, and deeply relax. Imagine that you can fly out of your body. Rise up and look down at yourself Bless your body and allow it to rest and recuperate. 5 Minutes.

9. Without getting up, take 2 Minutes to stretch out every part of your body. Roll your feet, bend your knees, roll your wrists, and do cat stretch. Roll your neck while you are lying down. Pull your knees to your chest, press them hard with your hands and bring your nose to your knees.

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Old age, mental old age, and spiritual instability often beset us because we do not stretch ourselves when we get up. Stiffness in the body is not the way. It can make the body old and brittle even at a young age and it can make the mind's mischief intolerable to the point ofinsanity at any age.

YB

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Becoming Cr,ystal Clear October 2, 1985

1. Bring your arms straight out to the sides, parallel to the ground, with the palms facing forward. Begin alternately bringing your palms in as if to beat your chest, but do not touch your chest. Breath of fire will automatically develop from the motion if you do it correctly and powerfully. Imagine that you are pulling pranic energy in with each motion of your hands. 6 1/2 Minutes.

2. Bring your hands forcefully in as if to clap them in front of your face, but do not touch the hands together. Combine force and control in your movement. 2 1/2 Minutes.

3. Move both hands up and down at the same time as if bouncing a ball with each hand. You are bouncing energy against the ground. Breath of fire. 30 Seconds.

4. Lie down flat and put both hands against the navel point and press it hard. Raise the heels up to 6 inches and stay. Think you are divine or feel sexy, but keep the heels six inches off the ground. 6 1/2 Minutes.

5. Lie down and go to sleep. Imagine that your body is filled with light. Focus at your navel point. Listen to Naad, the Blessing by Sangeet Kaur. After 8 Minutes begin to sing along using the power of the navel for another 7 Minutes.

The total rhythm ofthis life is achieved when a person experiences his own body, his own mind, and his own soul. Kundalini Yoga is the science of crystallization, not sublimation and not evaporation.

YB

When you crystallize the umeen ofyou, you live through the heart center. When the dreams ofthe heart gather energy and manifest through the navel chakra, you act on those dreams and nurture them into the world. This set adjusts, aligns, and strengthem the flow between the fOurth and third energy centers ofyour subtle body.

GSK

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4 seen ftom the top The hands point out at a diagonal angle

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Becoming Like Angels March 30, 1993

1. Sit in easy pose. The right arm is stretched forward with the palm facing down. Pat the air, going up about thirty degrees and back down to be parallel with the ground. Move from the shoulder and pat at a speed of thirty times per minute. Create a steady rhythm. The left elbow is bent with the left upper arm near the ribs. The palm faces forward and the fingers point straight up. Close your eyes. Inhale through the nose and exhale through the mouth. Breathe slowly, heavily and deeply. 6 Minutes. Humans who have regularly done this exercise have become angels in their own right. This exercise will cause some pain as it re-aligns the patterns of the body. You are hurting yourself so that ill health does not hurt you.

2. Change hands and repeat exercise #1 for 3 Minutes.

3. Relax and roll your shoulders. Loosen up. 2 Minutes.

4. Bend both elbows keeping the upper arms close to the ribs. The wrists are bent and the palms face upward. The hands point away from the body at a diagonal. The eyes focus on the tip of the nose. Inhale through the nose and exhale through the mouth as fast and powerfully as you can. Hold your body in perfect balance. There will be tremendous pressure on the chest. 5 1/2 Minutes. This exercise can get rid of chronic illnesses which you have developed over the years.

5. Rhythmically hit the ground in front of you with your hands. (When practiced in a class, everyone should hit the floor with one rhythm.) Chant "Har", using only the tip of the tongue. Use the power of the navel point to chant and time the chant in rhythm with the clapping of the ground. 6 1/2 Minutes. Baboons instinctively know the secret of this motion and do it often to build inner strength.

To finish: inhale, hold the breath 15-20 seconds, tense all your muscles and press the hands against the ground with the entire weight of the body. Exhale explosively through the mouth. Repeat this sequence rwo more times.

6. Take 2 Minutes to recover from the powerful effects of this kriya. Do not meditate or be silent at this time. Stretch, walk around and talk before resuming your normal activities.

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No one wants to save their soul. all they want to do is save face.

YB

To become like angels we need the inner strength to be secure, to give to all, to be consumed in the service oflife and destiny. This set gives you the health and inner energy to live from your angelic nature.

GSK

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Challenge the Ego in You June 5, 1985

1. Lie down on your stomach and grab your ankles from the inside. Use your hands to push the ankles out to the sides and to pull them back in. Do not let your knees slide. Move quickly. 2 1/2 Minutes. This exercise will hurt if your liver is not clean.2 2. Lie down on your stomach. Place your hands on the outside of your ankles. Use your hands to open and close your legs by sliding your knees out and in. 2 1/2 Minutes.

3. Sit on your heels and clasp your hands behind your back. Exhale as you bow your head to the ground bringing the arms up as high as possible in back. Inhale as you rise back up into a sitting position. 3 Minutes.

4. Repeat exercise three in celibate pose. 3 Minutes.

5. Sit and spread your legs wide apart. Hold on to your toes and stretch to the left side bringing your nose to your left knee. Rise up and stretch to the right side bringing your nose to your right knee. Continue for 1 Minute.

6. Do frog pose 108 times. Keep your heels together and off the ground.

7. Lie down and relax. 19 Minutes.

!fyour psyche is right on its axis, you'll be happy no matter whether you are rich or poor. !fyour psyche is right on its orbit, you'll be rich whether or not you are happy. !fboth are in harmony, you'll be rich and happy and a giver like God.

YB

This set will help in breaking old habits and attachments. It creates a proper flow ofenergy in the three chakras ofthe lower triangle and enhances eliminative jUnctions.

GSK

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Con9uering Depression September 18, 1985

1. Slowly arch your body up into wheel pose. Inhale through the nose and exhale through the mouth. Breathe slowly, with a deep, full inhale and exhale. 5 Minutes.

2. Come into shoulder stand and from this position, lower your left leg, bringing the toes to the ground behind your head. As you raise your left leg back up to the original position, lower the right leg, bringing the toes to the ground behind your head. Continue this movement. Inhale through the nose and exhale through the mouth. 3 Minutes.

3. Lie down with your legs flat. At the same time roll both the right knee to the right and the left knee to the left. Then roll both knees back to center. Roll the knees rapidly while you breathe from the navel in time with the movement. This exercise adjusts the sacrum and lower back. 5 Minutes.

4. Lie on your back and raise both arms to ninety degrees. Leaving the arms up, alternately raise and lower the legs. As each leg reaches the ninety degree position, grab the foot with the hands and quickly massage your toes. Move quickly. 3 Minutes.

5. Lie down flat on your back and jump like popcorn popping. Move all parts of your body. 4 1/2 Minutes.

6. Lie on your stomach and jump your body all around. Move vigorously. 1 1/2 Minutes.

7. Lie down flat on your stomach and sleep. Relax for 7 Minutes.

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When our insecurity andfear attack together, the normal outcome is depression.

YB

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Intinite April I?, 1985

Sit in easy pose. Stretch your left arm out to the side with the fingers in gyan mudra and the palm up. The right elbow is bent, the palm faces forward, and the hand is about the level of the ear. The right thumb and sun finger (ring finger) connect to form surya mudra while the other fingers point upward. Inhale and exhale. Hold the breath out and pull the navel, mentally chanting "Har" with each pull of the navel. Begin by chanting "Har" eight times with the breath held out. When you are comfortable with that, increase the number of times you pull the navel and mentally chant "Har" until you can chant "Har" twenty times before you inhale. 11 Minutes.

To finish: Rapidly pump the navel 108 times either with the breath held in or with the breath held out. (Your choice)

Whenever a human being is mentally not with his or her own energy and inner flow, that person is disconnected from the third chakra, the chakra ofInfinite energy. Whenever you mentally lean on any outside energy, you are disconnectedfrom your third chakra.

YB

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Creating and Conserving Pranic Enerw November 27, 1985

1. Sit in easy pose with your spine straight. Put your arm out straight to the side with the palm facing down. (Men extend the right arm, women extend the left arm.) Rapidly move that arm up and down. Raise it up to about sixty degrees then lower it back down parallel with the ground. Keep the elbow straight. Put your other hand around your throat and massage your throat vigorously. Breathe nor-mally. 4 Minutes.

2. Sitting in easy pose or lotus pose, cross your hands over your heart. Bow down to the ground and rise up. Keep your spine straight and bend from the hips. Play Ragi Sat Nam Singh's faap Sahib and time your bows with the repetition of the words "Nama" and "Namastang". Continue in this rhythm. 14 Minutes.

3. Sit in full lotus pose with your hands on the ground on either side of your hips. Use your hands to lift your buttocks off the floor and then let the buttocks drop back to the floor. Chant "Har" with each bounce, using the power of the navel point. Chant using only the tip of the tongue. 2 Minutes.

4. Sit in easy pose and make a circle of your arms with your hands clasped over your head. Concentrate at your brow point. Keep your arms steady. 5 Minutes. Inhale, hold the breath for 30 seconds and pull the hands as if you are trying to pull them apart, but don't let them separate. Keep the fingers locked. Exhale.

5. Lie down on your back. Support your hips with your hands so that only the head and heels are on the ground. There is no bend in the knees. 2 Minutes.

6. Lie down and relax.

Do not waste your pranic energy on useless things. Eighty percent of your pranic energy is wasted on emotions, commotions, feelings, dealings, yelling, screaming, talking ofnegative things and listening to such talk.

YB

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When the Kundalini rises it synchronizes the energy ofthe body with the projection ofthe mind and the reality ofthe souL

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Total harmonious relaxation cures the body. To achieve this there must be a coordination between the three facets ofourselves: body, mind, and souL

YB

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4. Lie down on your back with your hands by your sides. Raise your arms and legs up so that you are balanced on your pelvic bone. Focus your eyes on the tips of your toes. Pump your navel without breath of fire. 5 Minutes.

2. Reach your hands up over your head and interlock your fingers. Stretch up as you move your body in an upward spiral from the base of the spine. Feel like you are going upward, keeping your elbows and spine straight. This spiral must stretch your spine up one-half inch minimum. 4 1/2 Minutes.

3. Stay in the same position and make three spirals upward and then bend forward, stretching your arms along the ground, touching your forehead to the floor. Keep your elbows straight. Rise up and repeat the entire motion, continuing this way for 3 1/2 Minutes.

6. Stretch your arms overhead, open your fingers up, and shake your hands vigorously. Shake so that your whole body shakes. This will break up the toxin patterns in the body. 1 1/2 Minutes.

5. Repeat exercise two, making 52 spirals.

April 9, 1986

Coordinating the Mind, and Soul

1. Leaving the fingers relaxed and open, use your thumbs to massage the ear mound, the flap that attaches to the cheek. 1 Minute.

7. Do frog pose. 52 times.

8. Sit on your heels with the arms stretched overhead and the fingers interlocked. Bow your forehead to the ground and rise back up. 108 times. Move to the rhythm of Ragi Sat Nam Singh's faap Sahib.

9. Sit up straight, cross your hands over your heart. Listen to Ragi Sat Nam Singh's faap Sahib. 13 Minutes. Sing along with Chattr Chakkr "Vtlrtee by Pritpal Singh. Sing from your heart. This mantra takes fear out of your life. 6 Minutes.

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CreatingSelt-Love April 4, 1994

1. Sit in easy pose with a straight spine and hold your right palm six to nine inches above the top center of your head. The right palm faces down, blessing you. This self-blessing corrects the aura. The left elbow is bent with the upper arm near the rib cage. The forearm and hand point upward. The left palm faces forward and blesses the world. The eyes are closed and focus at the lunar center in the middle of the chin. Breathe long, slow and deep with a feeling of self-affection. Try to breathe only one breath per minute - Inhale 20 Seconds - Hold 20 Seconds - Exhale 20 Seconds. 11 Minutes. Inhale deeply and move slowly and directly into position for exercise two.

2. Extend your arms straight out in front, parallel to the ground, palms facing2 down. Stretch out to your maximum. The eyes are focused at the lunar center in the center of the chin and the breath is long, slow and deep. 3 Minutes. Inhale deeply and move slowly and directly into position for exercise three.

3. Stretch your arms straight up with the palms facing forward. There is no bend in the elbows. The eyes are focused at the lunar center and the breath continues to be long, slow and deep. 3 Minutes. To finish: Inhale, hold your breath for 10 seconds while you stretch your arms upward (try to stretch so much that your buttocks are lifted) and tighten all the muscles of your body. Exhale. Repeat this sequence two more times.

Exercise one is called Reverse Adi Shakti Kriya. Here you are mentally and hypnotically blessing yourself This self-blessing affects and corrects the magnetic field. Doing this exercise will hurt if you are an angry person. Self-help is very3 difficult for those who are angry. After doing this exercise for 5 minutes your muscles will also start hurting if your diet is improper. The taste in your mouth will change if you are breathing correctly.

Exercise two will benefit everything between the neck and navel. It will give strength to the heart and will open up the heart center.

Love doesn't rule you. What rules you is fear, phe-nomenalfear. Through this kriya, love can be invoked andfear can be reduced.

YB

Ifyou cannot bless yourself then nobody can bless you.

YB

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The highest mentalpower ofa man is when he's willing to cope with a condition that is infinitely beyond his control. Still he faces it andfaces it with the idea that he is going to come through it.

YB

II I II U U U uu U U If II U II U U U Developing the Power to Win - Part I

April 2, 1986

1. Sit in easy pose with your arms extended straight out in front of you and angled downward. The Jupiter fingers point straight while the other fingers are interlocked. Inhale and lift your arms straight up over your head, exhale and lower the arms back to the starting position. 1 Minute. Begin breath of fire, inhaling and exhaling as deeply as you can. Continue raising and lowering the arms. 15 Minutes. The index finger represents the flow ofJupiter energy. It is your projection, just like pointing. Magnetizing the Jupiter finger while energizing your navel center gives you focus, confidence and victory.

2. Inhale, twist your shoulders to the left and clap at the left side, exhaling as you clap. Inhale, twist your shoulders to the right side and clap at the right side, exhaling as you clap. All the twisting movement is done with the shoulders. 5 Minutes. Move to the rhythm of Livtar Singh's 1Am Thine.

3. Lie down on your back and pump your navel along with lAm Thine. Lightly and rhythmically beat your navel with alternate hands. 3 Minutes.

4. Keep your heels together on the ground and bend your knees. Open and close your knees while continuing the movements of exercise three. 1 1/2 Minutes.

5. Stretch out flat and completely relax. Listen to lAm Thine for 4 Minutes. Then sing along with the tape for the another 3 Minutes.

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Developing the Power to Win - Part II

Overhead view of inward motion. Overhead view of

outward motion

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April 2, 1986

1. Sir in easy pose with your arms stretched out to the sides, parallel to the ground with the palms facing forward. Bend your hands outward at the wrists. Use the wrists to lead the movement as you bring your arms in front of your body. This inward movement stops when the wrists are about three inches from each other. At this point bend the hands inward and use the wrists to lead the arm movement out to the sides. 5 Minutes. Move to the rhythm of Livtar Singh's [Am Thine. This is a very fluid, but strong movement. It stimulates the reflexes. If you are doing it correctly, you will give your chest muscles a good workout.

2. Stretch your hands and arms straight up. Reach up keeping the spine straight. Close your eyes and pull in on the navel. Meditate at your navel point. Breathe slowly and deeply. 8 Minutes. Inhale deeply, hold the breath, stretch up, exhale and relax.

3. Clap your hands and sing along with Livtar Singh's [Am Thine. Concentrate on your throat center. 2 Minutes.

To finish: Inhale, hold the breath for 30 seconds and press the palms together at the center of the chest. Repeat this sequence two more times. You must press the palms together so hard that your spine will shake and your shoulders will heat up.

Nothing in this world will make sense ifyou do not know your totality.

YB

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Close offright nostril with your thumb while Close offthe left nostril you inhale through the with your mercury finger left nostril. while you exhale through

the right nostril.

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Developing Strength and .5alance December 5, 1985

1. Sit in easy pose. Use your thumb to close off your right nostril and inhale through the left nostril. Use your Mercury finger to close off your left nostril and exhale through the right nostril. 3 1/2 Minutes.

2. With your legs crossed in either easy pose or lotus pose, grab your toes and roll backwards and forwards on your spine. Move fast. Breath of fire. 2 Minutes.

3. On your hands and knees in cow pose, stick your tongue out and do breath of fire through the open mouth. Pump your navel. 1 1/2 Minutes.

4. Sitting in lotus pose, use your arms to lift the buttocks off the ground. Keep the buttocks lifted and bow your head to the ground. Continue bowing up and down as you chant with Ragi Sat Nam Singh's faap Sahib. 4 Minutes.

5. Lie down on your back. Move vigorously, do cat stretch and stretch in all directions. Move rapidly to stimulate your heart. 3 1/2 Minutes.

6. Still on your back, jump your body around vigorously. 1 1/2 Minutes.

7. Lie down and relax. Begin by concentrating on your navel for 2 minutes and then concentrate on your heart. 16 Minutes.

The first sign of a saint is that he is original, he is what he is.

YB

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Eliminating Tension and Pain May 1,1985

1. Rise up into back platform pose with the spine, pelvis and legs in a straight line. Do Breath of Fire as you raise and lower your hips. Move quickly, time your movements with the breath. Return to the straight line back platform pose starting position each time you raise your hips. 4 1/2 Minutes. This exercise will eliminate all tension for the week.

2. From back platform pose, raise the left leg up to sixty degrees. Keep the leg up in the air as you raise and lower your hips. Continue this movement with breath of fire 1 Minute. Change legs and raise and lower your hips. 30 Seconds.

3. Lie down flat on your stomach with your palms on the ground under your chest. The right hand is on top of the left hand. Inhale and raise yourself up into cobra pose with your elbows straight. Stretch your armpits. Exhale and lower yourself back to the ground. Continue raising and lowering the body with breath of fire. 4 Minutes. This exercise benefits the rib cage and lower spine. It strengthens the heart and prevents problems as long as it is done with the hands in the above position.

4. In cobra pose raise and lower your left leg from the hip. Keep the leg straight with no bend in the knee. 1 Minute. Raise and lower your right leg. 30 Seconds.

5. Lie on your back. Raise your heels twelve inches and flex and relax your feet. Move from the ankles. Move both feet at the same time. 1 1/2 minutes.

The feet express the heavens and the hands express the earth. Ifyou want to adjust the psychic body, massage the feet. If you want to adjust the physical body, massage the hands.

YB

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6. Bend your knees into your chest. Then extend the legs straight out, holding them twelve inches from the floor and then bring them back to

your chest. Continue this motion. 2 1/2 Minutes.

7. Bring your knees to your chest and lock them with your arms. Sing along with Pritpal Singh's Chattr Chakkr Vttrtee. Sing loud and clear. 15 Minutes.

8. Inhale and hold the breath for 1 Minute. Exhale. Repeat this sequence two more times.

9. Return to a sitting position and raise your arms overhead and shake them with such energy that your whole body shakes. 1 Minute.

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Experience Your Own Strength May 22, 1985

1. Rock back and forth in bow pose, while rhythmically and musically chanting: Har, Har, Har, Har Gobinday Har, Har, Har, Har Mukunday 1&6 Har, Har, Har, Har Udaaray Har, Har, Har, Har Apaaray2&7 Har, Har, Har, Har Hareeung Har, Har, Har, Har Kareeung Har, Har, Har, Har Nirnaamay Har, Har, Har, Har Akaamay

6 Minutes.

3 2. Lie on your back, bend your knees and grab your ankles. Keeping your feet flat on the ground, raise and lower your pelvis. Chant "Har" as you lift up and chant "Har" as you lie back on the ground. Move rapidly. 2 Minutes.

3. Raise your arms over your head but do not let your hands touch. Revolve your4a upper body counter-clockwise from the base of your spine. Close your eyes and

move as if you are in ecstacy. Chant along with Ardas Bhaee tape (Yogi Bhajan used the version known as Healing Sounds of The Ancients #5).4 Minutes.

4. Stand up with your hands overhead, but not clasped. Keep your eyes closed and dance to Ardas Bhaee. 1 1/2 Minures. Continue dancing. Each time you hear "Sachee Sahee" bend forward, touch the ground, and rise up again to dance. 2 Minutes.

5. Run in place as fast as you can. Move your arms as you run. 2 1/2 Minutes.

6. Lie down and repeat exercise one for 2 1/2 Minutes.

7. Repeat exercise two for 30 seconds.9 8. Sit up in easy pose with your hands on your knees. Revolve your torso counter-clockwise. 30 seconds.

9. Get into baby pose and sleep. 7 Minutes.

The best way in life is simply to be. Let the spirit, let the soul let the selfshine like sunshine.

YB

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Experiencing Your Elementar'y Personalit'y March 31, 1993

1. Sit in easy pose and bend your elbows so that your upper arms are near your ribs with your forearms pointing upward. Use your thumb to lock down your Mercury and Sun fingers. Your Jupiter and Saturn fingers point upward and are touching each other. Spread the Jupiter and Saturn fingers apart and bring them back together rapidly. Your eyes focus on the tip ofyour nose. 11 Minutes. To finish inhale deeply and exhale. Do this three times. This exercise can remove centuries-old stress. Make it a part of your life and it will bring you calmness and keep you alive.

2. Interlock your fingers behind your neck. Keep your spine straight and use the locked hands to support the neck and keep it straight. Close your eyes and do a rapid breath of fire. 3 Minutes. To finish: Inhale and while staying in the position, stretch every muscle of your body. Exhale. Repeat this sequence 2 more times.

3. Interlock your fingers in front of your chest. Use the locked hands first to hit your lap, then to hit your chest and then to punch straight upward so that your • armpits feel a stretch. Move energetically and continue this sequence in your own rhythm. 3 Minutes. Inhale deeply and relax. This exercise will strengthen your nervous system and change your magnetic field.

4. Bend the right elbow, keeping the right upper arm close to the ribs. The finger-tips point upward and the palm of the hand faces forward. Put your left hand over your heart and sit in bliss. Fill yourself with elementary, natural love and let it take away insecurities, jealousy, shallowness and fear. Sit consciously and do long, deep breathing. 2 minutes.

5. Stand up and dance rhythmically and vigorously to Punjabi Drums for 11 minutes.

6. Sit in easy pose with your hands over your head. Circle your arms and revolve your upper body on the pelvic area. This simple exercise will adjust your pelvic bone. 2 Minutes

7. Whistle a song for 1 minute. (Yogi Bhajan recommends whistling for three minutes every day for relaxation.)

You make everything important in your life, except learning about yourself

YB

]upiterand Saturn are the two teachers. This set combines their influences to clear the subconscious to sense the elementary soul in you.

GSK

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for a Calm and Open Heart Center Yoga tor Women

January 24, 1990

1. Sit with a straight spine and stretch your tongue out. Breathe in and out through your mouth powerfully. Breathe very deeply. Open up your lungs. 2 Minutes.

2. Using the tip of the tongue moving rapidly against the upper palate, make the sound "la, la, la, la." It is like a continuous, high-pitched warble and stimulates the brow area. In the Middle East, women use this sound to send their men off to battle and to welcome them home. Making this sound will relax you. 2 Minutes.

3. Touch the thumb to the mound under the Mercury fmger and close your fist around it. With your palms facing down, revolve your fists around each other in outward circles. Keep the revolving fists in front ofyour heart center. This is a very fast movement and is beneficial for the heart. 2 Minutes.

4. Extend your arms straight in front of you, parallel to the floor, with the palms facing each other. Keep the elbows straight and move each arm alternately up and down one to two feet. This motion will adjust the rib cage. 1 Minute.

5. Extend your arms straight in front of you and upward at a sixty degree angle. There is no bend in the elbows and the palms are facing away from you. Rapidly open and close your hands so that the fingers slap the palms, creating a magnetic shock. This exercise invigorates the brain. 2 Minutes.

6. Sitting in easy pose with your hands on your knees, rotate your torso on your base in a counter-clockwise motion. Grind your spine powerfully, making the body stiffand tough. 2 Minutes. (Doing this exercise, by itself, for 31 minutes a day can maintain your youth.)

7. Support yourself with your hands on either side of your hips, lift your buttocks off the floor and let them drop back down. Move very quickly. Your entire weight will be supported by your hands. 1 1/2 Minutes.

8. Interlock your fingers behind your neck. Keep your spine straight and look at the tip ofyour nose. Meditate to Nirinjan Kaur's Rakhe Rakhan Har, listening to the beat at your heart center. 7 Minutes.

9. Remain in the posture and keep your eyes focused at the tip of your nose. Forcefully pump your navel to the beat of Guru Shabad Singh's Pavan Pavan for 13 Minutes. This exercise gives you mastery over the pranic shakti, the life force energy, by using the navel to develop your stamina and inner strength. To finish: Inhale, hold your breath for 10 seconds and exhale. Repeat this sequence two more times and relax. Raise your hands overhead and shake them.

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As long as the mind is dark and does not let the light ofthe soul shine in your lift, you will never have the joy and success that is your birthright as a human.

YB

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The to Make the Impossible possible November 2, 1988

1. Sit like a yogi in easy pose with a straight spine. The backs of your hands are resting on your knees with the palms upward. The eyes are nine-tenths closed. Chant from your heart in a natural, relaxed manner, chanting in a steady relaxed monotone or in the manner of "Kirtan Kriya", the Sa Ta Na Ma Meditation. SA - your thumb and Jupiter finger touch TA - your thumb and Saturn finger touch NA - your thumb and Sun finger touch MA - your thumb and Mercury finger touch RA - your thumb and Jupiter finger touch MA - your thumb and Saturn finger touch DA - your thumb and Sun finger touch SA - your thumb and Mercury finger touch SA - your thumb and Jupiter finger touch SAY - your thumb and Saturn finger touch SO - touch your thumb and Sun finger touch HUNG - your thumb and Mercury finger touch Start with 11 minutes and slowly work up to 31 minutes.

To finish: Stay in easy pose, inhale, hold the breath for 20-30 seconds while you move every part of your body. Exhale. Repeat this sequence two more times to circulate the prana to every part of the body. This is for self healing. Gan Puttee Kriya will redeem all the negativity of the past and present. It will take away all negative karma of your past, smooth out your day-to-day problems and create a positive tomorrow.

2. Sit in absolute calmness and concentrate on the tip of your nose. 1 minute.

Technologically you have to develop two areas: the frontal lobe and the upper palate. The upper palate is developed by jaapa. The frontal lobe is developed by meditation.

YB

Gan Puttee is another name for Ganesha, the god 0/knowledge and writing. He is often represented with a mouse at his feet. The mouse represents cleverness and the ability to get through any barrier to the solution. This meditation can dissolve any conundrum or blockage in your life·

GSK

20 Self-Knowledge

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Healing the Stomach May 15,1985

1. Sitting in easy pose stretch your arms straight out to the sides with the palms facing upward. Make sure the elbows feel the stretch, Bring your arms up as if you were going to clap your hands over your head, but do not let the hands touch. Lower your arms to the starting position and continue, Open your mouth and roll your tongue, sticking it out slightly, Breathe heavily through the rolled tongue. Inhale as you bring your arms up, exhale as you lower your arms. 6 Minutes.

2. Grab your shoulders with your fingertips and twist left and right. Breathe through the rolled tongue. Inhale as you twist left, exhale as you twist right. 2 Minutes.

3. Sit in easy pose or lotus pose, grab your knees with both hands and roll back-ward on your spine. Roll back up into a sitting position and bend forward bringing your forehead to the floor. Rise back up and once again roll backward on your spine. Continue. Breathe through the rolled tongue. Inhale as you roll back, exhale as you roll forward. 3 Minutes.

4. Stretch your arms up and out, making a "V". The palms are up as if receiving a blessing from heaven. Focus at the brow point and breathe slowly and deeply through the rolled tongue. 4 Minutes.

5. With the arms stretched out straight to the sides, raise the arms up to forty-five degrees with the palms facing upward. Then turn the palms downward and lower the arms to the starting position. Breathe slowly and deeply through the rolled tongue. Continue this movement for 1 1/2 Minutes.

6. Come into baby pose and relax. 4 Minutes.

Every defeat in life is based on your own reaction.

YB

21 5elf-Knowledge

7. Sit on your heels with your hands on your thighs and lean backwards to sixty degrees. Stretch your stomach. Keep your chin in and chest out. 1 Minute. Lean forward sixty degrees. 1 Minute. Lean backward sixty degrees. 2 Minutes.

8. Stay sitting on your heels with your hands crossed at your heart center and meditate on Sangeet Kaur's Naad, The Blessing. 3 Minutes. Remain in the position and sing from your heart center. 7 Minutes.

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Removing 510cks 23

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March 19, 1986

1. Sit in easy pose and raise your arms up over your head. Move your raised arms in a clock-wise circle to the right. This movement opens up your shoulders. Move fast. 4 1/2 Minutes.

2. Stretch your arms straight up and bend at the waist touching your hands and forehead to the ground. Rise back up and continue. 2 112 Minutes.

3. Stand up and put your hands on the ground. Jump up and down in this "all fours" position. Concentrate on your navel, pulling up on it to power your jumps. 2 Minutes.

4. From the standing position, bend forward and touch the ground. Rise up and bend backward. Continue this sequence. 1 Minute.

5. With the hands on the hips, alternately cross and un-cross the legs. Move quickly and continuously. 2 Minutes.

6. With your arms overhead, criss-cross your arms and criss-cross your legs. 2 Minutes.

7. Make fists of your hands and hold them about heart center level. Bend your elbows so that the forearms are parallel to the ground. Hunch up your shoulders, pull up on your ribcage and alternately roll each shoulder forward. 1 Minute.

8. Stretch pose. 1 112 Minutes.

9. Lock your knees to your chest and roll back and forth on your spine. 30 Seconds.

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10. Roll back and forth on your spine in lotus pose or easy pose. 1 1/2 Minutes.

11. Come into the same position as exercise three (on all fours) and dance to Sat Nam, Wahe Guru Indian Version. 2 Minutes.This is a dance to stretch out the body. Move the hips, arch your feet, press down with your hands. Stretch the arms, the rib cage, and the lower back. Turn your head left and right. Move everything.

12. Lie down flat and pull your knees alternately to your chest. Pull one leg in as you stretch the other leg back out straight and parallel to the ground. Continue this movement for 1 1/2 Minutes.The navel point is balanced by this stretch.

13. Still lying on your back, bring your hands up as if to clap, but make no sound. Open the arms wide and repeat the movement. This exercises the muscles of the chest area. 1 Minute.

14. Lie flat with your arms by your sides and totally relax. Project from your brow point. 9 Minutes.

15. Stay in the position and sing along with Sat Nam Wahe Guru (Indian Version). 2 Minutes.

16. Roll your wrists and ankles, rub your hands and feet, roll on your spine. Wake yourself up.

17. Stand in tree pose. 45 Seconds. Change legs and repeat tree pose for 15 Seconds.

18. Use both hands to massage your face, scalp and ears deeply and vigorously. 1 1/2 Minutes. Massage chest, shoulders and armpits. 30 Seconds. Massage hands, wrists, and arms. 30 Seconds. Flex spine. 30 Seconds. Stretch your arms. 10 Seconds. Relax.

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All senses left unrefined are physical. When they are refined, they become spiritual. are obnoxious to our own life when we do not discipline it.

YB

25 Self-Knowledge

Refining Your and

2. Raise your hands above shoulder level and then forcefully bring them together at the heart center like a clap, but without touching. A sharp breath will automatically develop with the movement. 2 1/2 Minutes.

April 16, 1986

5. Revolve your fists around each other in front of your heart center. Move as fast as you can. 1 Minute.

1. Sit in lotus pose or easy pose. Make fists of your hands. Supporting your body weight on your arms and fists, raise your buttocks off the ground and stay up. 2 1/2 Minutes. This exercise relieves tension in your shoulders.

3. Repeat exercise one for 30 seconds.

6. Lock your arms behind your head by grabbing your elbows with your hands. Bend forward, bowing your head to the ground and straighten back up to the rhythm of Ragi Sat Nam Singh's faap Sahib. Touch your forehead at the word "Namastang" and continue in that rhythm. 5 1/2 Minutes.

4. Extend your thumb, Jupiter and Saturn fingers and bend the Sun and Mercury fingers so they touch the palm. Begin with your arms straight out in front with the palms facing down. Keep your elbows straight as you raise both arms up and back as far as you can. Continue forcefully raising and lowering your arms for 1 1/2 Minutes.

9. Lie down flat on your back with your hands under your head and the elbows on the ground. Jump the pelvic area six to nine inches off the ground, keeping the elbows and the heels on the ground. This movement will create its own breath rhythm. It exercises the kidneys, ovaries and pelvic area. 4 1/2 Minutes.

7. Rest 5 Minutes.

8. Put your hands together in prayer pose over your head, keeping your arms straight. Sway from side to side from the shoulders like a pendulum. The lowest rib will be exercised. Move to the rhythm of Ragi Sat Nam Singh's faap Sahib. 3 1/2 Minutes.

10. Lie on your back, lower your hands to your sides and go to sleep. 3 1/2 Minutes.

Removing Fear at the Future October 26, 1988

1. Sit comfortably in easy pose. Rest the back of the left hand in the palm of the right hand. The right thumb nestles in the palm of the left hand and the left thumb crosses it. The fingers of the right hand curve around the outside of the left hand and hold it gently. Holding your hands in this way will give you a peaceful, secure feeling. Put this mudra at your heart center with the palm-side resting against your chest. Meditate to your favorite version of "Dhan, Dhan, Ram Das Cur. "Start with 11 minutes and slowly and gradually work up to 31 minutes of practice time.

To finish: inhale deeply and relax. This meditation takes away your fears of the future which have been created by your subconscious memories of the past. It will force you to deal with your heart center.

The beauty in you is your spirit. The strength in you is your endurance. The intelligence in you is your vastness.

YB

The crossed thumbs help neu-tralize your mind's frantic calculations to avoidfear and pain. It is the calculations them-selves thatproduce anxiety and get you out oftouch with the resources ofyour intuition and heart.

GSK

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Self-Control Through Developed 27Ib September 25, 1985

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1. Come into cow pose. From this position, quickly bring both hands to your heart and back to the floor, keeping the posture steady. Do not move your body. 4 Minutes. This exercise gives great strength to the nervous system.

2. Sitting in easy pose, use the palms of both hands to beat your lower back alternately and musically. Move fast. 2 1/2 Minutes. This exercise gives strength to your day.

3. Use your fists to beat the kidney points that are located on either side of your lower spine halfway between the top of your hip bones and the bottom of your ribs. Move quickly, but do not hit hard. 2 Minutes. This exercise produces energy. (Doing this 2-3 minutes every day will keep you always in a good mood.)

4. Use your palms to beat the tops of your shoulders, hitting hard with both hands at the same time. 1 1/2 Minutes. This exercise develops the sensitivity of the back of the brain.

5. Make your hands into fists and stimulate your navel area, hitting alternately with the fists. Hit only as hard as you can tolerate. 1 Minute. This balances your navel.

6. Use your fists to stimulate the entire chest area. 1 Minute.

7. Sitting with your legs stretched straight out, beat your knees with your open palms. 30 Seconds. This brings relaxation.

8. Sit with your knees pulled up to your chest and beat the tops of your feet with your open palms. 30 seconds. This stimulates your inner organs.

9. Use your palms alternately to beat the backs of your own hands. 1 1/2 Minutes. This is for bone joints and body structure.

10. Come into frog pose and jump up and down. 3 1/2 Minutes.This adjusts the whole body.

11. Lie down and relax. 11 Minutes. Rise up and stretch your body.

Kundalini YOga does not believe in controlling another human being. Kundalini YOga believes in making each human being truly himselfor herself

YB

Normally we react to pain andfear by reducing sensitivity, by becoming selectively numb. This set does the opposite. It awakens our sensitivity and give us a new sense o/selfcontrol and choice.

GSK

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Throw off Stress and Uncover Your Strength as a Woman

January 24, 1990

1. Sit in easy pose with a straight spine. Your elbows are bent so that the forearms are near the ribs.The palms face forward with the fingers pointing upward. Touch the thumb and the Jupiter finger and then touch the thumb and the Sun finger. Continue rapidly touching the thumb alternately with each of the two fingers. Concentrate on the tip of your nose. Keep your eyes open. The ideal speed for this action is nine touches per second, but three touches per second is acceptable. After 5 1/2 minutes, begin inhaling and exhaling powerfully through the mouth. Breathe through the mouth for 2 minutes and then begin breath of fire through the nose for another 30 Seconds. Inhale deeply and relax. This exercise adjusts the ovaries, stimulates the life force energy, and releases stress.

2. Cross your hands over your heart center, left hand on top of the right. Close your eyes and breathe extremely deeply and slowly as you feel the healing strength of your own hands on your heart. 4 Minutes. 4 Now put both hands on your forehead, feeling the healing effect ofyour hands. Concentrate on "I am, I am" as you listen to Nirinjan Kaur's BountifUL, BeautifUl and BlissfUL tape. 7 Minutes.

3. Put both hands on your navel point and press with all your force. Breathe slowly and meditate deeply on Nirinjan Kaur's Ong Namo, Guru Dev Namo tape. 8 Minutes. Inhale deeply, open your eyes and shake your hands.

4. Twist your wrists back and forth, keeping the five fingers spread open. This is to change the neurons of the brain. 2 Minutes.

6 5. Put your hands on your shoulders and sing along with Guru Shabad Singh's Pavan Pavan while you make your shoulders dance to the music. Dance to free your rib cage. Your total health will benefit by opening up your rib cage in this movement. It's a partnership between you and your shoulders, not just an up and down movement. Do it with style. 5 Minutes.

Ib

To be a woman requires a lot of strength. Your glandular system, your intelligence andyour consciousness have to be extraordinarily strong so you can be on the winning side. All the strength ofthe Universe is within you. It cannot be found outside. Those who do not develop strength from inside cannot get it from outside either.

YB

6. Use your open palms to beat on your inner thighs. Use the rhythm of Punjabii Drums to pace your movement. 3 1/2 Minutes.This self-massage will balance the calcium and magnesium in your body and reduce the effects of old age. 28

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To Understand Your Goodness August 28, 1985

1. Lie down flat on your stomach and lock your hands behind your back. Raise your chest off the ground. Raise your arms up from the lower back until they are parallel to the ground with the elbows straight. Keep your head up. Stick out your tongue and do breath of fire through the mouth and throat. When done correctly, there will be a noise in the throat as you breathe. Pump the navel with the breath. 5 1/2 Minutes. In this exercise you are combining yoga mudra, cobra pose, lion pose, jalandhara bhand, and pumping the navel.

2. Come into bow pose and begin rocking back and forth on your stomach. Stick out your tongue and do breath of fire through the throat as in the first exercise. 2 Minutes. This relaxes neurotic behavior.

3. Lie face down. Extend the arms along the ground over head. Slap the floor with the open palms, moving from the elbow. Both hands will hit the floor at the same time. Breath of fire. 2 Minutes. This exercise is very relaxing. It can put you to sleep.

4. Still lying on the floor, use the open palms to beat the buttocks powerfully and quickly for 30 seconds. Next use the open palms to beat the lower back for 30 seconds.

5. Still beating the lower back with your palms, alternately kick your legs as if you are swimming. Don't let your knees bend, keep your legs straight. Breath of fire. 1 1/2 Minutes.

6. Sit on your heels and rotate your spine counter-clockwise around its base. 1 1/2 Minutes, This exercise is the best thing you can do for yourself

7. Still sitting on your heels, lock your hands behind your back. Raise your hands up as high as possible as you bend forward and bring your forehead to the floor. Return to the upright sitting position and bow down again. Continue this up and down motion. Move quickly. 1 Minute.

8. Sit in easy pose and meditate, putting your total concentration on your navel point. After 30 seconds, pull the navel in and keep it locked there. Listen to Sangeet Kaur's Naad, the Blessing for 11 Minutes. To finish inhale, pull in the navel deeply, hold the breath 30 seconds, and release. Repeat this sequence two more times.

29

To conquer the Unknown, you must use trust.

YB

1

2

3

unloading the Unconscious Burden April 6, 1993

1. The left palm goes against left ear, pressing so hard that it blocks sound from outside. The right elbow is bent and the right forearm points upward. The palm faces forward and the fingers are slightly spread. The eyes are focused on the tip of the nose. Chant along with Nirinjan Kaur's Hummee Hum, Brahm Hum tape, using the tip of the tongue and without moving the lips very much. Listen to the sounds you are chanting as you hear them within your own head. 16 Minutes.

To finish: Inhale, hold 10-15 Seconds, tense all the muscles of the body, and exhale through the mouth like cannon fire. Repeat this sequence two more times. Stretch out your arms and loosen up your elbows. Relax for 2 to 3 Minutes.

2. Use the hands to cover both ears tightly. (If the lock should become unbearable at any time during the exercise, release the hands immediately.) Chant "Har, Haray, Haree" with the tip of your tongue and using the power of your navel. 7 Minutes. At the time of earth-quakes, calamities and accidents, the radiant body gives a warning message at a very mild frequency. These messages may be experienced as a vague feeling of anxiety. This exercise will develop your capacity to understand these messages clearly.

To finish: Inhale, hold the breath 10 Seconds and exhale through the mouth like cannon fire. Inhale, hold the breath 10 Seconds and exhale through the mouth like cannon fire. The last time inhale, hold the breath 30 Seconds and tighten every muscle in the body, exhale like cannon fire through the mouth. Relax.

3. Pat the air rapidly as ifyou are playing drums. The hands move alternatively and very quickly. The whole upper body participates. There may be pain in the fingertips as the body adjusts. 1 Minute.

4. Cover your face with your palms and meditate in absolute stillness. 4 Minutes. Whoever can master the stillness can get all the knowledge of the Universe.

To finish: Inhale, reach your arms upward over your head, stretching your spine. Exhale. Inhale and twist to the left side and to the right side. Exhale. Inhale and stretch forward so that your head and arms stretch out along the ground. Exhale and relax. This set of exercises will unload the unconscious into the subconscious. This will create a breathing space for you in your life.

Ifa person is intuitive, he'll live his today in preparation fOr tomorrow. If a person is not intuitive, he has to deal with life as it comes.

YB

This exquisite set clears the subconscious chatter that prevents you from usingyour sensitivity to know what is and what to do. It subdues the noise, extends your sensitivity, and then opens up your receptivity to the infinite.

GSK

)0 Self-Knowledge

31 Unlock Your Mind June 4, 1986

1. Sit in easy pose with a straight spine. Bring your hands in front ofyour chest in a variation of prayer pose. In this mudra only the tips of the thumbs, Jupiter fingers, Saturn fingers and Sun fingers touch. The Mercury fingers do not touch. The palms do not touch. Focus on the tip of your nose. The breath is regulated in rhythm to the chanting on Livtar Singh's I Am Thine. Inhale and exhale once and hold the breath out until you hear "Wahe Guru." Then inhale and exhale during the chanting of "Wahe Guru" and hold the breath out until it is chanted again. Continue in this cycle for 12 minutes. Relax.

2. Stay in the same position as in exercise one. The breath is now regulated in time with Guru Dass Singh and Krishna Kaur's Walking Up the Mountain. Inhale and hold the breath in. Do breath of fire throughout the chorus (which begins with "Walking Up the Mountain") and then inhale at the end of the chorus. Hold the breath in until the chorus begins again. 8 Minutes.

3. Lie down flat and let all parts of your body relax. 13 Minutes. Come out of the relaxation by rolling your hands and feet. Do cat stretches.

4. Sit in easy pose and stretch all parts of your body. Be creative. Don't forget any part. 3 Minutes.

5. Sit and sing along with Livtar Singh's Song ofthe Khalsa. 7 Minutes.

5 elf-Knowledge

There are three areas where the subconscious can lock your mind andyou will not be aware ofit. You can be interlocked on your insecurity, on your incompe-tence or on your projection ofyour reality.

YB

_IBllft

1

2

Yogic Salutations June 12, 1985

1. Lie down on your stomach with your hands locked behind your back. Raise your hands up as high as possible. Raise your chest up from the ground and lower it back down 108 times, counting out loud. This is Narda Pranaam done by Narda, the disciple of Narayan.

2. Roll forward and back on your stomach in bow pose 108 times, counting out loud. This is Hans Pranaam, Swan Salutation.

3. Sit on your heels with your hands in prayer mudra in front ofyour chest. Stretch your hands and torso forward into Guru Pranaam and return to the sitting position with your hands at your heart. 108 times.

4. Lie on your back and jump your body all around vigorously. This can take away all of your nervous problems. 2 1/2 Minutes.

5. Lie down on your stomach with your hands on the ground on either side of your chest. Inhale through the rolled tongue, as in Sitali Pranayam, and push yourself up into cobra pose. Exhale through your nose as you return to lying flat. 1 1/2 Minutes.

6. Mantra Kriya: Sit in easy pose with a straight spine. Inhale deeply and, while holding the breath in, mentally chant "Har" at the navel point, "Har" at the heart center, "Wha" at the throat center, "Hey" at the brow point, and "Guru" at the top of the head. Repeat the chanting sequence three times or more as you hold the breath. Exhale and repeat the mental chanting with the breath held out. Continue alternately holding the breath in and holding it out for 11 Minutes. This meditation is as old as man can imagine. It strengthens the nervous system so that nothing can bother you.

7. Sing along with Sangeet Kaur's Naad, the Blessing. 3 Minutes.

Fears cannot be solved. Never try to solve afear. Drop a fear. Never solve yourprob-lems. Drop your problems. Take them to the highest part ofyou and drop them.

YB

)2 Self-Knowledge

5

Self-Knowledge

6

Working on the Metabolism , February 5, 1986

You will need a "P" fruit for this set. (Pear, peach, plum, papaya, pineapple, pomegranate, etc.)

1. Sitting in easy pose, begin moving the arms as if you are swimming. Move vigorously. 3 1/2 Minutes.

2 2. Come up onto all fours, supporting yourself on your feet and hands. Make the body jump, pushing off so that both your feet and hands are off the ground at the same time. 6 1/2 Minutes.

3. Repeat the swimming motion of exercise one for 1 Minute.

4. Lie down on your back and cat stretch to the left side and to the right side. Move smoothly and continuously. 1 Minute.

5. Come into bow pose with your tongue extended. Rock on your stomach in bow pose as you inhale and exhale strongly through the open mouth. 3 Minutes.

6. Come back onto all fours, supporting yourself on your hands and feet. Begin running in place moving all four limbs like a horse. Move your limbs alternately. This exercise brings a sensual, sexual and nervous balance. 3 Minutes.

??

Sometimes bringing out your inner best is the very secret of success.

YB

Fruits are energizing and cleansing. They are usedfor their capacity to accumulate and store pranic energy for healing.

GSK

.- ..8 JI JlJI I II

7 7. Lie down on your back and come into stretch pose. Breath of fire. 2 Minutes.

8. Get into baby pose and nap. 5 Minutes.c::::::: _::=i?

9

10

9. Lie down on your back and put your arms up at 90 degrees holding your piece of fruit. Relax the rest of your body. Sing along with Mender ofHearts by Singh Kaur. Your body will go through heavy changes during this. Stay relaxed and open up your heart. 8 Minutes.

10. Slowly rise up into easy pose with your arms extended out in front of you still holding your fruit. (Please keep your arms straight.) Continue singing, as you offer your fruit, asking the Unknown to bestow its healing energy. Concentrate on your prayer. 2 Minutes.

11. Eat your fruit. The months of February and March are the period between the end of winter and the beginning of spring. During this time, eat lots of "p" fruits and avoid eating in the evening. Combining this way of eating with doing this set every day will give you a good summer and good health, despite your age, your deficiencies and all the sins you have committed in the past.

?4 Self-Knowledge

Self-Knowledge

?5

Nine Minutes Max Meditations

The following sets of exercises are 5000 years old, the results of human experiments by the ancient yogis, sages and healers. These kriyas have effects which no herb, no healing, nothing can equal. They are the very secret exercises of Kundalini Yoga. They are not even taught to adepts. These very special, powerful kriyas take only 9 minutes with 2 minutes relaxation time.

These meditations can change anybody's life! The busy person, who has little spare time, need only invest nine minutes a day to become young, fresh and new. In nine minutes you can renew the chakras, bring the elements into balance, control your breath, organize yourself and be smart. These are my gifts to the coming generations so they can enjoy their lives. Please learn these exercises and teach them freely.

Yogi Bhajan

..... JI881

Top view of3 movement.

Building Health and Mental April 14, 1993

1. Sit in easy pose with your elbows bent, the upper arms near the ribs, and the forearms pointing upward. The thumbs touch the mound under the Mercury fingers, while the fingers point straight upward with no space between them. Keep your spine straight with the chin in and the chest out. Stretch your shoulder blades back so that they almost touch. Look at the tip of your nose and do breath of fire. Make sure that your breath is strong and that you pump your navel. 3 Minutes. Yogic scriptures say that five hundred diseases will not come near a person who moves his navel point, because the navel point totally controls the Vtzyus, the prank airs that circulate through the body. To finish: Inhale, hold the breath 10 Seconds, tighten all your muscles to circulate the energy you have created, and exhale the breath through your mouth like cannon fire. Inhale, repeat this sequence one more time. Finally, inhale, hold the breath 10 seconds, tighten all your muscles and exhale the breath slowly with a whistle. When the whistle ends, relax the posture. Through the practice of this exercise, men can avoid impotency, women can avoid menopause problems, and the young can remain young.

2. Sit in easy pose with your elbows bent, the upper arms near the ribs, the forearms pointing upward and the palms of the hands facing forward. Twist the hands back and forth on the wrists with the thumbs leading the movement. The total power of the movement of this exercise comes from the thumbs. The thumbs are solid and the fingers firm as you move the hands with a heavy jerk forward and back. Make the thumbs move the hands. Move hard and fast. Look at the tip of your nose. Breathe as slowly and deeply as possible. 3 Minutes. If this movement is painful you could be deficient in proper minerals. To finish: Inhale, hold the breath 10-15 seconds, twist the hands back and forth as fast as you can and tighten all the muscles of the body. Exhale. Repeat this sequence two more times and relax.

3. The elbows are bent with the forearms parallel to the ground, palms facing down. There is no space between the fingers of each hand and the thumb is pressed against the side of the hand. The hands are near the center of the chest, with the fingertips ofone hand pointing at the fingertips of the other. The eyes are on the tip of the nose. Swinging from the elbow, the forearms move out to the front and back to the center. The forearms do not swing all the way out to the side, they stop when they point straight forward. The force of the movement is from the outside position inward. Pull the arms in heavily like a hammer blow with full speed and strength. The mouth is "0" shaped with breath of fire through the mouth. 3 Minutes. This exercise is for the heart center. To finish: Inhale, hold the breath 15 seconds, repeat the movement of the exercise as fast as you can and shake energy into every cell. Exhale. Repeat this sequence two more times and relax.

Inside you there is a soul which obeys no boundary and no limit. It is as pure and as bright as God.

YB

?J6 SelF-Knowledge

Mudra for 2

2b

The Base at Your Creative tor Lite

May 18,1993

1. Sit in easy pose with the elbows bent, upper arms near the ribs, and the forearms pointing upward. The thumb locks down the Mercury finger and the other fingers point straight upward. Strongly twist the wrists inward so the palms face toward your shoulders and then twist them back so the palms face forward. Continue quickly revolving the hands back and forth as you vigorously pump the navel with a powerful breath of fire. 3 Minutes. To finish: Inhale deeply, hold 20 seconds, pull in the navel and twist your wrists back and forth. Squeeze every muscle and release the breath through the mouth like cannon fire. Repeat this sequence two more times. This exercise will help you look beautiful, be youthful, and conquer senility.

2. Place your thumb on the mound below the Mercury finger and close your fist around it. Bend your elbows and raise your hands and forearms near the level of your shoulders. Your fist should be in front of your chest at shoulder level. Inhale and pull the elbows back so that the shoulder blades almost touch, exhale and return to the starting position. Use this exercise to pull open the ribcage and with a heavy breath open up the lower lungs. Ideally you will move 108 times per minute. 3 Minutes. This exercise may change your whole lifestyle and is also very good for the heart. To finish: Inhale, hold the breath 10 seconds, pull your elbows back, pull in the navel, squeeze the muscles of the body and exhale like cannon fire through the mouth. Repeat this sequence 2 more times.

Self-Knowledge

'?7 When God gives you good times, He wants you to forget him and sleep. When He gives you bad times, He wants you to wake up andface Him.

YB

_Jl_

3. Raise your arms over your head, the palms facing each other without touching.

3

Keeping your arms overhead, slowly lean as far as you can to the left, come back to the center, and slowly lean as far as you can to the right. Breath of fire. 3 Minutes. During the last minute speed up and move as fast as you can. This will fix your spine, your spinal disks and tone up the pelvic region provided your breath of fire is strong and continuous. There is no better adjustment for your body than this exercise. This exercise works on the sex organs which give you the sensitivity to create. It can give you an experience of who you are.

To finish: Inhale, hold the breath 20 seconds, lean left, lean right, come back to center and expel the breath like cannon fire. Inhale, hold the breath 20 seconds, lean right, lean left, come back to center and expel the breath like cannon fire. Inhale, hold the breath 20 seconds, lean left, lean right, come back to center and expel the breath like cannon fire.

38 5 elf-Knowledge

Commanding the Command Center ot the Glandular S-ystem

May 19, 1993

1. Sit in easy pose with a straight spine. The right arm is held at shoulder level and 1 extends out straight from the body with the palm down. The left elbow is bent and

the fingertips of the left hand rest on the center of the forehead in a vertical line between the hairline and the root of the nose. The thumb points straight up. Close your eyes and pump your navel as fast as you can. Your whole body must shake with the power of the navel movement. You may do this with or without breath of fire. This exercise powerfully cleans out the subconscious mind. 3 Minutes. To finish: Take three full, deep breaths. Inhale deeply, exhale, hold the breath out for 10 seconds, squeeze all the muscles of the body and inhale. Repeat this sequence two more times and relax.

2. Extend your arms out straight in front with the elbows slightly bent and the palms facing upward. The hands are slightly cupped. Find your own balance. (This posture puts a pressure on the third and fourth vertebrae. The hands will become2 heavier and heavier in a few seconds.) Open your mouth, tilt your head back a little, relaxing your lips, teeth and tongue. Pump your navel vigorously. 3 Minutes. Practicing this kriya every day can give you the spirit to conquer death. To finish: Inhale, while holding the breath 20 seconds, lock your back molars and tighten your jaw. Exhale and repeat the sequence two more times. Relax.

3. Open your arms and extend them out from the body as if welcoming a hug. Inhale and, holding the breath as long as you can, criss-cross the hands rapidly in front of the chest. Each hand alternately passes above and below the other hand, so that the complete motion is an over-under, criss-cross. Exhale, inhale, hold and begin the criss-cross again. 3 Minutes. Relax, lie down and sleep. Relax every part of the body and let it recuperate. Experience how quickly neurosis can leave you. This meditation cleans the subconscious mind through stimulating the pituitary gland. The pituitary gland, the sixth chakra, is responsible for intuition and projection. It is connected to the seventh layer of the neurons of the brain.

Self-Knowledge

)9

In the Age of Aquarius, the depression and stress on mankind will tear up people who do not have the technical knowledge ofself

YB

we are in the great transition ofthe Age. Its turbulence will make the old ways ofcoping ineffective. This set finds the center of the hurricane, the calmness that gives clarity and confi-dence in the midst ofchaos. Practice this set to joyfully ride the waves of time and to sense when to act and when to relax.

GSK

3

Handsfor 1

Con9uering One's Imagined Disabilities April 15, 1993

1. Sit in easy pose with a straight spine. Bend your elbows so that your upper arms are near the ribcage and the forearms point upward. The hands start out in front of the shoulders with the fingers spread. The palms face outward and the thumbs

1 point at each other. Twist the wrists inward with the thumb leading the way until the palms face the body and the thumbs point out to the sides. As the wrists twist inward, the fingers close into a fist. They re-open as the wrists twist outward to return to the starting position. Make your mouth into an "0" shape and do a panting dog breath through the open mouth. The wrists twist in time with the breath. Move quickly. Look at the tip of the nose. 3 Minutes. This exercise can bring great healing to the body. To finish: Inhale, hold the breath 15-20 seconds, tighten the fingers into fists and tense every muscle in the body. Exhale. Repeat this sequence two more times and relax.

2. Begin alternately pushing the arms and hands forward as if you were pushing something away from you. Push one hand out as you pull the other back along your side. Keep the hands and fingers open letting the heel of the palm lead the movement. Make an "0" of the mouth and do a panting dog breath through the open mouth. This exercise will work out your blocks. 3 Minutes. To finish: Inhale, keep one arm extended while you hold the breath 15-20 seconds and squeeze all the muscles of the body. Exhale. Inhale, extend the other arm while you hold the breath 15-20 seconds and tighten all your muscles so that the body shakes from tension. Exhale. Inhale, change arms again while you hold the breath 15-20 seconds and tighten all your muscles. Exhale and relax.

3. Open your arms wide with the elbows slightly bent, the fingers spread open and the hands slightly cupped. Move your arms in backward circles as you do a panting dog breath through the "0" shaped mouth. Move vigorously. 3 Minutes. This benefits the heart.

To finish: Inhale, stick out your tongue to the maximum, hold the breath 15-20 seconds and tense the entire body so much that it shakes from tension. Exhale. Repeat this sequence two more times.

Every disability is imagined. Every achievement is an experience. This kriya develops our own human courage to overcome our imagined disabilities.

YB

+0 Self-Knowledge

Self-Knowledge

Elementar'y Adjustment ot the Brain +1 Mudrafor 1

la Ib

April 22, 1993

The following elementary adjustment will change the third layer of the neurons in a single rhythm and will regulate the first ring under the stem of the brain.

1. Sit in easy pose with the spine straight. The thumb touches the mound under the Mercury finger. The Sun finger and the Mercury finger bend over the thumb, holding it in place. The Jupiter finger and Saturn are straight. Bend your elbows keeping the forearms parallel to the ground. The hands are held at the level of the heart center with the palms downward and the Jupiter and Saturn fingers of each hand pointing toward each other. Make an "0" of your mouth and inhale through the rounded mouth and exhale forcefully through the nose. The force of the exhale will cause your nose to wrinkle up. As you exhale through the nose, the hands and forearms move outwards so that the Jupiter and Saturn fingers point straight out away from you. When you inhale through the mouth, return to the original position. Focus your eyes on the tip of your nose. 3 Minutes. This exercise will cause the entire back area of the head to vibrate. It will give oxygen directly to your brain, stimulate your pituitary and totally fix the vibrator which is called the pineal. It is effective for relieving loss of memory, loss of feelings, and nightmares.

To finish: Inhale deeply, hold your breath for 10 seconds while you lock your back molars and tighten all your muscles. Exhale forcefully with a cannon breath through the mouth. Repeat this sequence two more times and relax.

2. Sit in easy pose with a straight spine. Keep the Jupiter and Saturn fingers straight while you bend the Mercury and Sun fingers and lock them down with your thumb. Bend the elbows so that your forearms are pointing upward and the hands are at shoulder level with the Jupiter and Saturn fingers pointing straight up. The breath is a rapid diaphragm breath through the rounded mouth. There will be a "hoo, hoo, hoo" sound similar to the sound baboons make. The diaphragm will move as fast as a hummingbird's wings. Rotate your hands in small outward circles as fast as you can, while you breathe rapidly through your rounded mouth. 3 Minutes.

When a human has come into an understanding of his or her own dignity, there is no power on the earth which can shake it.

YB

Mudra for 2 & 3

IInnIlB.B •• nn •••• ftft ••••••• B ••••••• J

3

To finish: Inhale deeply, hold your breath for 10 seconds while you tighten all your muscles and tightly press your two lips together. Exhale forcefully with a cannon breath through the mouth. Repeat this sequence two more times and relax.

3. Keep your hands in the same mudra as in exercise two. Stay in easy pose and hold your arms straight out to the sides, with the palms of the hands facing upward and the Jupiter and Saturn fingers pointing straight out. Twist your hands backward as far as you can. The inner elbow will face upwards and be stretched toward the back as your hands twist. There will be a healing pain in the elbows. If the elbows are twisted properly, the chest will automatically press forward and the rib cage will lift. Hold this position breathing naturally. 3 Minutes. Correctly done, this posture will cause the serum in the spine to change, bringing a renewed youthfulness and balance to the body.

To finish: Inhale deeply, hold your breath for 10 seconds, while you lock your back molars, tighten all the muscles and twist the elbows with maximum effort. Exhale forcefully with a cannon breath through the mouth. Repeat this sequence two more times and relax.

+2 Self-Knowledge

Front view of 1,2& 3

TO end...

1,2 & 3

, Self-Knowledge

Experiencing the original You 43 April 7, 1993

1. Sit in easy pose. Interlace your fingers and turn the mudra so that the palms face outward. Extend your arms straight out in front of you with no bend in the elbows. This is called reverse elbow lock. Stay steady and do not raise or lower your arms once you are in position. The eyes are focused at the tip of the nose. Try to breathe only one breath per minute. Inhale for 20 seconds, hold for 20 seconds and exhale for 20 seconds. Continue this long, slow, deep breath for 3 Minutes. If you have problems with your stomach and digestion, your elbows may hurt or be uncomfortable.

2. Remain in position with the eyes focused at the tip on the nose. Continuously inhale through the nose and exhale through the mouth with the force of cannon fire. 3 Minutes. The extent to which you can heal yourself now will be in direct proportion to the strength of your breath.

3. Remain in position. Inhale, hold your breath and pump your navel. When you can no longer hold your breath, exhale. Immediately inhale and again pump your navel. Continue at your own breath rhythm, pumping your navel as vigorously as you can. 3 Minutes.

To finish: Inhale, hold the breath 15 Seconds, stretch your arms out as far as possi-ble, putting pressure on your joined fingers. Exhale through the mouth like cannon fire. Repeat this sequence two more times. If this set is practiced for 120 days you'll gain great vitality, personal excellence, and a new concept of what you are. It works on the celestial concept of the third layer of the human mind.

To fully circulate the energy you have created, extend your Jupiter finger straight up and lock down the other three fingers with your thumb. Circle your hands in outward circles as fast as possible. This movement has to be so vigorous that the entire spine moves. 2 1/2 Minutes. Inhale and relax.

JI.JlI B JlJI_lf1fllJl

Awakening the Law ofIntelligence in the Original Self: Ifyou are in a demanding situation where you have to come up with a solu-tion, controlyour breath by inhaling 20 seconds, hold-ing 20 seconds, and exhaling 20 seconds. The answer you need will come to you.

I want to give you that depth and that strength which is yours... the originalyou.

YB

..Jf II 11 II

Topview 1

Facing the Challenge ot Tomorrow

January 4, 1994

1. Sit in easy pose with your arms straight out to the sides. The elbows are up at the same level as the shoulders and the palms face downward. Bend the elbows in so that the forearms and fingertips point straight forward. There will be a stretch felt in the armpits. Close your eyes and focus the closed eyes at the tip of the chin. Breathe slowly and deeply. Sit straight with the chin in and the chest out. 3 Minutes.

2. Remain in the same position as the first exercise but turn the palms up toward the ceiling. This will stretch the wrists. Do the best you can to make the palms turn upwards. 3 Minutes.

3. Still in the same position, turn the palms so that they are facing out to the sides. The pinkie side of the hand is up and the thumb side of the hand is down. Keep the arms up at shoulder level and still focus the closed eyes at the center of the chin. 3 Minutes. To Finish: Inhale, hold the breath, and squeeze all the muscles of the body. Exhale and repeat this sequence two more times. Relax.

Fantasy and anger totally destroy the human body. Tolerance is the greatest human asset.

YB

we are designed to face the challenge 0/ tomorrow. TO use that potential we must live in the present moment and accept what that moment brings. Ifwe become angry, resentfUl, or dive into a fantasy we lose synchrony with the moment and cannot make an appropriate response. This set recalibrates our responsiveness to what is, as it is.

GSK

1, 2 & 3 sittingposition

Topview 2

Topview 3

44 Self-Knowledge

Self-Knowledge

1,2&3

Give Yourself New Life 45 January 5, 1994

1. Sitting in easy pose, raise your right arm up to sixty degrees in front of you and bring your left arm in a sixty degree angle pointing downward behind you. The two arms should form a straight 60 degree line. Keep the elbows stretched You are not goingand the Jupiter finger of each hand extended with the thumb locking down the to get life without other fingers. The palm of the right hand mudra is downward and the palm of the putting life into it. left hand mudra is upward. The closed eyes are focused at the center of the chin.1st mudra YB Breathe slowly and deeply. Sit with a straight spine and let your body go through its changes. 3 Minutes.

2. Keeping the same arm position, extend the Mercury finger with the Jupiter finger. Lock the other fingers down with the thumb. Stretch the arms straight and keep the focus at the center of the chin. Breathe slowly and deeply. 3 Minutes.

3. Keeping the same position, extend all the fingers. Tighten all the muscles of the body and stretch the arms. Eyes remain focused at the center of the chin. Continue to breathe slowly and deeply. 3 Minutes. This will kill disease in the body.

2ndmudra Inhale, hold the breath for 10 Seconds, stretch and tighten all the muscles of the body. Exhale and repeat this sequence two more times. Relax.

This exercise is also called the "Longevity Kriya". If you do it for 40 days you can rebuild the molecular structure of the body. This meditation must not be done for more than 9 minutes total.

3rdmudra

__.lB

UNSHACKLING THE INFINITE MIND

A Ten-Day Meditation

There are 72,000 channels in the body through which pranic energy travels. Of these the most important are the Sushmuna, the Ida, and the Pingala. All three of these channels meet and synchronize at the base of the spine.

The Ida and the Pingala rise from this spot and circle around the spinal column, traveling in opposite directions. They rejoin the Sushmuna at the brow point. The Ida is the left channel and terminates in the left nostril. It carries energy that is cooling, imaginative, relaxing, receptive, flexible and apanic. The Pingala is the right channel and terminates in the right nostril. It carries energy that is focused, energetic, action-oriented, responsive and pranic.

The Sushmuna runs through the center of the spine and has branches that flow across the lower brain and hypothalamus to the brow point and across the central and upper brain over the crown of the head. This channel remains closed on its lower end until, through the correct combination of effort, prana and apana mix at the navel center and generate a heat that travels to the root of the Sushmuna, causing the channel to open. The Kundalini is released to flow through the Sushmuna energizing all the chakras, making you peaceful, creative, non-attached and vast. Raising the Kundalini is the first step. Once it is raised, the challenge is to keep the channels clear so that the energy can flow smoothly and constantly.

The following meditation is a secret from the realms of the most sacred knowledge that exists to serve humanity. It prepares the spiritual nerve channels and allows the Kundalini to rise. To experience the effects of this 10-day meditation series taught by Yogi Bhajan, proceed as follows: On the first day do the meditation for the Sushmuna. On the second day do the meditation for the Ida. On the third day do the meditation for the Pingala. Starting at 3 AM on the morning of the fourth day drink nothing but Yogi Tea (with milk, but without honey) for 20 hours, until 11PM. Drink as much tea as you can for its cleansing effect. Do not eat or drink anything else. At 11PM begin 1 1/2 hours of chanting "Sa, Ray, Ga, Ma, Pa, Da, Nee, Sa, Ta, Na, Ma, Ra, Ma, Da, Sa, Sa, Say, So, Hung". This is chanted all in one breath like a musical scale. It is helpful to use a keyboard instrument to lead the pitch. Most people find that they must start with the lowest note they can reach and proceed upward from there. Practice this 1 1/2 hours of chanting from the fourth through the tenth day of the meditation. From the fifth through tenth days it is permissible to do the 1 1/2 hours of chanting at any time of the day. However, it is best of all to begin each new day's chanting at the time the previous day's chant ended. The optimum schedule is as follows:

First day-Sushmuna meditation Second day-Ida meditation Third day-Pingala meditation Fourth day--ehant from 11:00 PM to 12:30 AM Fifth day--ehant from 12:30 to 2:00 AM Sixth day--ehant 2:00 to 3:30 AM Seventh day--ehant 3:30 to 5:00 AM Eighth day--ehant 5:00 to 6:30 AM Ninth day--ehant 6:30 to 8:00 AM Tenth day--ehant 8:00 to 9:30 AM 46

5 elf-Knowledge

The Sushmuna November 6, 1985

1. Sit in easy pose with the spine straight, chin in and chest out. Form your mouth into a "Leo smile," the lips are pulled wide so that the teeth show. The front teeth are on top of the lower teeth, with a little space in berween. Breathe powerfully through the teeth with the power of the navel point. Breath has to be like cannon fire, in and out, hammering the navel back and forth to dominate the breath. 4 1/2 Minutes.

2. Open your arms and stretch them out and up. Keep your elbows straight. Close your eyes and imagine a vast body of water into which you are about to dive. Stay steady in that posture. You are not leaping into the water, but you are just about to. It is in this "just about to" that the power lies. This body of water is wider than the ocean and the horizon is not visible. It is Infinity. In this posture with this perfect mental state, you can transmute your sexual and sensual energy into a very great clarity and purity. 3 Minutes.

3. Now leap into this water, go deep to touch the bottom. The hands are kept in the same position so that they will touch the bottom first. Tons and tons of water are over you as you penetrate inch by inch and mile by mile. 1 Minute. Inhale, hold the breath, relax your body and let it float to the top. Give your body the lightness of breath and let it come up. Relax every part of your body. As the breath is getting shorter, you will come up faster. When you see your head breaking the surface of the water, exhale and relax. Maximum time: 1 Minute.

Within 2 1/2 hours after you do this set, you will experience the special energy it produces.

SelF-Knowledge

4-7 Spirituality is the direct relationship between you and your Infinity.

YB

Enrich yourself with sacredness and opportunity will come to you from every corner.

YB

A spiritual man is one who lives fOr Infinity and whose presence creates peace.

YB

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1&3

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2

mudra

The Ida November 7, 1985

1. Sit in easy pose with the left arm straight out to the side and up at about a forty-five degree angle with the wrist relaxed and the left hand hanging limply. Pump the right hand and forearm in and out from the heart center, moving from the elbow. The palm faces your chest. Make a circle of the mouth and breathe through the mouth like cannon fire. The breath should come all the way up from the first chakra. 5 1/2 Minutes.

2. Kdmal Lakshmi Kriya: Put your hands in lotus mudra at your heart center. Close your eyes and concentrate at your forehead. Mentally write the five words ''Har, Har, Wha, He, Guru" on your forehead with a mental pencil. 3 Minutes. Now imagine a huge lotus flower right in front of your heart with Lakshmi, the Goddess of Wealth, in the center. There are two huge white elephants on either side of her, garlanding her, strewing rose petals and spraying nectar water. 3 Minutes. For another 3 minutes, combine both images. Finally concentrate on your third eye point and send out a beam of light. 7 Minutes. (In class Yogi Bhajan played the gong and instructed us to beam the light out with each stroke of the gong.)

3. Repeat exercise #1 for 1 1/2 Minutes.

4. Put your hands into prayer mudra at your heart center and meditate there. Concentrate on the palms of your hands and neutralize your energy. Listen to Naad, the Blessing by Sangeet Kaur. 4 minutes.

This use ofpositive imagination and imagery is wonderfUl when done in a very disciplined manner. Ifyou don't take time to do it comciously, the mind starts doing it anyway. That's the game of the mind. Either you purify the mind comciously or the mind will take you into daydreams and night dreams. Sometimes this uncontrolled cleansing becomes so powerfUl that the mind goes out ofcontrol That is what we call a nervous breakdown.

YB

48 Self-Knowledge

Ifyour mind can go along with you, it is a blessing. If your mind obeys you, it is a super-blessing.

YB

49 Self-Knowledge

1. Sit in easy pose and hold your hands before your face as if you were looking through a viewfinder. Move each hand alternately out from your face and return it to the starting position. Your hands must move eighteen inches for this exercise to work. Your eyes look straight ahead. Do breath of fire from your navel. Move fast. Rhythmically combine the hand movement, the breath of fire, and pumping your navel. 7 Minutes.

November 7, 1985

The Pingala

2. Continue exercise one with your eyes closed. 15 Seconds.

4. Inhale deeply and spread your wings as far as you can. Concentrate on the power at the tips of your fingers. Exhale and inhale quickly and powerfully with a hissing breath through the mouth. Continue for 2 Minutes.

3. Inhale deeply and mentally transform yourself into an eagle moving your hands according to your own flight pattern. Use your imagination to fly through the open heavens and reach to the heights. Breathe slowly and deeply. 5 1/2 Minutes.

5. Inhale deeply, hold the breath, pull your navel in tightly, count to sixteen and let the breath go. Repeat this sequence two more times. Relax, open your eyes, look around and be normal.

6. Sing along with some lively music for 5 Minutes. '" ........... "..

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1 & 2 side view

3&4

1 & 2 .front view

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