PART ONEChapter 1THE AQUARIAN AGE & THE AWAKENINGConsciousness in the Aquarian Age (A lecture by Yogi Bhajan)Five Sutras of the Aquarian AgeKeep Up! Chardi Kala II (A poem by Yogi Bhajan)Yogi Bhajan’s Message at the Dawn of the Aquarian AgeThe Self-Sensory System & the Transition from the Piscean to the Aquarian Age (A lecture by Yogi Bhajan)The Seven Steps to Happiness

PART TWOThe Roots of Kundalini YogaChapter 2WHAT IS YOGA?What Is Yoga? (A poem by Yogi Bhajan)What is Yoga? An Adventure in Consciousness (A lecture by Yogi Bhajan)Kundalini Yoga is a Science The Power of Kundalini YogaThe Altitude and Attitude of Kundalini YogaKundalini Yoga: Awakening the Soul (A lecture by Yogi Bhajan)Kundalini Yoga: Leverage, Legacy & LineageQuestions & Answers with the MasterKundalini Yoga—The Choice is YoursThe First Qualification for Kundalini YogaKundalini Rising: Chardi Kala I (A poem by Yogi Bhajan)

Chapter 3THE VARIETIES OF YOGAThe Varieties of YogaYogi Bhajan on Kundalini Yoga & Hatha YogaWhat is Raj Yoga and What Does it Have to do with Kundalini Yoga?Twenty-Two Forms of YogaThe Many Facets of Kundalini YogaKundalini Yoga & White Tantric Yoga

Chapter 4A BRIEF HISTORY OF YOGA & PATANJALI’S SUTRASThe Evolution of Yoga through the Historical Epochs The Six Schools of Yogic PhilosophyAbout the Yoga Sutras of Patanjali Short Glossary of Terms

Patanjali’s Eight Limbs of Yoga PracticeYamas & niyamas • The eight limbs & the three mindsThe eight limbs & the five gross elementsMore about the Yoga Sutras of PatanjaliThe waves of the mind • Balance of the inner and outer worldsThe five stages of mental refinement • The refined mind & Guru Har K

Chapter 5KUNDALINI YOGA & SIKH DHARMAThe Relationship between Kundalini Yoga & Sikh DharmaStudents of Elegant ActionKundalini Yoga & the House of Guru Ram DasChapter 6THE GOLDEN CHAIN, THE SPIRITUAL TEACHER& YOGI BHAJANTHE GOLDEN CHAINTuning into the Golden Chain with the Adi MantraYogi Bhajan on the Adi MantraTHE SPIRITUAL TEACHERThe Virtue of a TeacherThe “Guru”The Guru’s GateAll About “Gurus” (A lecture by Yogi Bhajan)Yogi Bhajan on What it Means to Have a TeacherWhat is the Function of a Genuine Teacher?About Yogi BhajanYogi Bhajan on SiddhisKundalini Yoga as taught by Yogi Bhajan

PART THREEAwakening the ConsciousnessChapter 7SOUND & MANTRAThe Nature of SoundChanting MantrasThe Science of Naad Yoga—Why Chanting WorksLaya Yoga & Naad YogaYogi Bhajan on the WordVarieties of Mantra & SoundWhat Does Chanting Achieve?—The Impact of the Inner Silence of AnahatMaking Mantra EffectiveThe Third Chakra & Mantra • The Word in the Heavenly & Earthly ReYogi Bhajan on Mantras in Kundalini Yoga

Yogi Bhajan on the Power of Prayer as WordThe Quantum Technology of the Shabd GuruTuning In with The Adi Mantra—Ong Namo Guru Dev NamoJapji SahibYogi Bhajan on Japji SahibYogi Bhajan on Reading from the Siri Guru Granth SahibThe Effects of the Paurees of Japji SahibMul MantraMantras Frequently Used in Kundalini Yoga

Chapter 8BREATH (Pranayam)In the Beginning was the Word & a Deep Breath!Simple, Natural BreathingPranayamBreath SignaturesBreath FrequencyOne-Minute BreathLong Deep Breathing (Yogic Breath)Benefits of Long Deep BreathingSuspending the BreathBenefits of Suspending the Breath • ShuniyaMeditations to Master the Suspension of the BreathBreath of Fire (Agni Pran)Benefits of Breath of Fire • Beginning a Practice of Breath of FireBreath RatiosAlternate Nostril Breathing (Nadi Sodhan)Left & Right Nostril BreathingCannon Breath • Segmented Breaths • Lion BreathWhistle Breath•Sitali Pranayam•Sitkali Pranayam•Vatskar Pranayam

Chapter 9KRIYA IN KUNDALINI YOGAAsana, Mudra & BandhaThe Concept of Kriya in Kundalini YogaAsana (Posture) in Kundalini YogaTeach the Teachings as GivenReflections on Asana & KriyaAngles & TrianglesExperiencing the TrianglesWarm-up ExercisesBasic Sitting PosturesChoosing a Surface • Lotus Pose • Perfect Pose • Sitting in a ChairEasy Pose • Rock Pose • Virasan • Rock Pose or Easy Pose?

Basic MudrasGyan Mudra • Shuni Mudra • Surya or Ravi Mudra • Buddhi MudrPrayer Pose • Bear Grip • Buddha Mudra • Venus LockThe Mastery of SimranThe Body Locks (Bandhas)Yogi Bhajan on the LocksNeck Lock (Jalandhar Bandh)Diaphragm Lock (Uddiyana Bandh)Root Lock (Mulbandh)The Great Lock (Mahabandh)The Bandhas & the Three GatesWorking the LocksDoei Shabd Kriya • Yogi Bhajan on Doei Shabd KriyaSat Kriya

Chapter 10RELAXATIONRelaxation During Yoga ClassImportance of RelaxationUltimate RelaxationPostures for RelaxationLeading a Class into Deep RelaxationCreating the Environment for Deep RelaxationComing Out of Deep RelaxationOne Teacher’s Guided Relaxation

Chapter 11MIND & MEDITATIONThe Mind Exists as a Servant of the SoulBasic Characteristics of the MindThe Three MindsThe Cycle of the IntellectThe Cycle of the Intellect (diagram)Cosmic Law of Manifestion & Being (diagram)The Structure of a ThoughtYogi Bhajan Describes the Balanced MindYogi Bhajan in Dialogue with his MindNavigating the Inner Spaces of the MindBenefits of MeditationMeditation: A Simple Process (A lecture by Yogi Bhajan)Stopping the Mind?Prayer & MeditationPratyahar (A lecture by Yogi Bhajan)Meditating with Silent Awareness or with Mantra

Simran: the Flow of the Meditative MindSamadhi—Enlightenment (The Beloved—A poem by Yogi Bhajan)Preparing for MeditationKeeping Steady During MeditationChoosing a MeditationMeditation Focus for Eyes (Dhrist)Meditation MinutesMeditation SadhanaUsing the Gong for MeditationUsing a Mala for MeditationWhite Tantric YogaYogi Bhajan on the Mahan Tantric & the Subtle BodyCelestial CommunicationSat Nam RasayanVenus KriyasTratakum (Gazing) Meditation

Chapter 12SADHANASadhana, Aradhana, PrabhupatiWhy is it Important for a Kundalini Yoga Teacher to do SadhanaYogi Bhajan on Group SadhanaPreparing for SadhanaThe Effect of SadhanaYogi Bhajan: Wisdom, Commitment, ConsistencySadhana: the Ultimate Approach to ChangeYogi Bhajan Answers Questions About SadhanaSadhana Mantras for the Aquarian AgeGuidelines for Leading the Aquarian Sadhana

PART FOURYogic & Functional Western Anatomy IntroductionChapter 13WESTERN ANATOMY & PHYSIOLOGYCirculatory SystemLymphatic SystemRespiratory SystemDigestive SystemEndocrine SystemNervous SystemMusculo-Skeletal SystemSpinal BiomechanicsCaveats & Cautions for the Spine & Neck

Immune SystemGenito-urinary System

Chapter 14YOGIC ANATOMYPrana & KundaliniVayusNadisPrana, Apana, Nadis, & the Kundalini (A lecture by Yogi Bhajan)Questions & Answers with the MasterUsing the Gift of PranaThe Power of Sushmana, Ida & PingalaThe Navel PointYogi Bhajan on the Navel Point

Chapter 15Yogic Anatomy—the ChakrasChakra BasicsA Profile of the ChakrasUnderstanding the ChakrasMaha Shakti KriyaThe Third Chakra & MantraThe Awakened Kundalini through the Chakras (drawing)Regaining Self-Esteem (A lecture by Yogi Bhajan)Tattvas & the Chakras (table)

Chapter 16Yogic Anatomy—The Ten BodiesBasics of the Ten BodiesBalancing the Ten BodiesA Profile of the Ten BodiesYogi Bhajan on the Ten BodiesAspects of the Ten Bodies & the Eleventh Embodiment (table)

PART FIVEYogic Philosophy Chapter 17BASIC CONCEPTS IN PHILOSOPHY OF YOGAntroduction to Yogic PhilosophyCommon Attitudes in Eastern PhilosophiesThe Chain of Being & Ladder of SubtlelyCosmic Law of Manifestation & Being (diagram)G.O.D.Maya, the Tattvas & the Gunas

The Three GunasYogi Bhajan on the TattvasYou, the Tattvas & the Gunas (A lecture by Yogi Bhajan)The First Five TeachersEther, Air, Fire, Water, Earth (table)The Journey of the Soul—Karma, Dharma, Reincarnation & LiberationYogi Bhajan on DharmaYogi Bhajan on the Theory of Cause and EffectCosmic Cycles (the Yugas) & the Ashtang Mantra for this Age(A lecture by Yogi Bhajan)Code Mantra of the Aquarian Age (diagram)

Chapter 18SPIRITUAL DEVELOPMENTThe Five Stages on the Path of WisdomSaram Pad • Karam Pad • Shakti Pad • Sahej Pad • Sat Padallacies on the Path of WisdomYogi Bhajan on Shakti PadYogi Bhajan on Spiritual Awakening Through Group ConsciousnessDifferent Teachers & Techniques Needed for Each of the Five Stages

PART SIXHumanology & Yogic Lifestyle Chapter 19HUMANOLOGYWhat is Humanology?The Cycles of Life (The Three Rings of Success)The Cycles of Life (The Three Rings of Success) (chart)Shakti & BhaktiFate or Destiny—Karma or DharmaThe Soul & the Subtle BodyGuilt vs. ResponsibilityYogi Bhajan on Righteous LivingThe Power of the MotherLiving this Incarnation as a Man or as a WomanRelationshipsDeathYogi Bhajan on The Art of BeingProsperity—Resources to Fulfill Your DestinyGiving Your 1/10thHarmonious CommunicationTen Sacred Secrets to Success

Chapter 20YOGIC LIFESTYLEMake Your Life a VictoryRelaxing to SleepWaking Up to the DayCleaning the Monkey Glands • Massaging the BodyIshnaan—the Science of HydrotherapyWhy take a cold shower?Hair—A Yogic ViewpointYogi Bhajan Talks About Drugs

Chapter 21YOGIC DIETYogic Diet—You Are What You EatDiet According to Ayurveda • Tridoshas • Three Types of FoodQualities of Foods • Nutritious and Sustaining FoodsRaw & Cooked Food • Taste • Alkaline vs. AcidicWhat About Protein? • What About Eating Meat? • Dairy ProductsGuidelines for Preparing FoodGuidelines for Healthy Digestion & EliminationFoods for Health & HealingTrinity RootsFoods to AvoidFoods for Health & HealingPotent Foods for MenPotent Foods for WomenFasting & FastsRecipes

PART SEVENThe Role of a Kundalini Yoga Teacher Chapter 22THE IDENTITY OF A KUNDALINI YOGA TEACHERTwo Laws for the Kundalini TeacherA Teacher’s IdentityThe Chambers of a Teacher’s HeartServing the Consciousness of the StudentThe Problem with Perfect TeachersCode of Ethics of a Kundalini Yoga TeacherThe Code of Excellence of a Kundalini Yoga TeacherThe Teachers OathDefinition of a YogiThe 16 Facets of Perfection of a Kundalini Yoga TeacherThe Code of Professional Standards

The Basic Personality of a Teacher (A lecture by Yogi Bhajan)Questions & Answers with the Master on the Identity of a Teacher

Chapter 23ROLES & RESPONSIBILITIES IN THE CLASS SETTING YOGA CLASS STRUCTURE & GOALSTeaching & Class StructureThe Teacher’s ProjectionThe Adi MantraThe Mangala Charn MantraHow to Begin?PranayamWarm-up ExercisesYogi Bhajan on the Purity of the TeachingsYogi Bhajan on Using Music in ClassKriya or Set of Yoga ExercisesSupervising the Class & Offering CorrectionYogi Bhajan on Doing Yoga with the ClassDeep RelaxationMeditationEnding a Kundalini Yoga ClassYoga CommunityEvaluating the Class AfterwardExplaining Some of the Benefits of Kundalini YogaTeaching Guidelines: Cautions & ApproachesHands-Off Teaching • Do Not Vary from the Kriya • Medical ConditionKundalini Yoga is Not Illness Based • Approaching Yoga PracticeSample Disclaimer • “Good” Pain & “Bad” Pain • No Drugs •Yoga While Pregnant or MenstruatingPreparing to TeachPreparing the EnvironmentRelationship with Students

Chapter 24ROLES & RESPONSIBILITIES OUTSIDE THE CLASS SETTINGCourse PreparationExample of a Beginning Series for AdultsHandouts for New StudentsAdministrationPaying for Kundalini Yoga ClassesPromotionTips on Flyers and PostersContinuing to Reach Out

Inspiring StudentsGurudakshina

Chapter 25MEETING THE CHALLENGESOF TEACHING KUNDALINI YOGATeaching in Specialized Settings—Finding Our NicheTeaching the Adult Population—Community & Fitness CentersAcademic Institutions • Pre-Natal & Post-Natal Yoga • Teaching ChildTeaching Seniors • Teaching People with Physical & Mental Health ProAddiction Recovery Programs • Stress Management & Relaxation • CoChallenging Situations in ClassCommon Questions & Comments from Students

Chapter 26RESOURCES FOR THE TEACHERResource OrganizationsKundalini Research Institute (KRI) • 3HO (Healthy, Happy, Holy Organizatio3HO International Kundalini Yoga Teachers Association (IKYTA)3HO Events • White Tantric Yoga • Spiritual Name Requests •Yoga Alliance • Sikh DharmaResources for Products & PublicationsPublications

PART EIGHT POSTURE Chapter 27POSTURESThe Basic Postures of Kundalini Yoga

Chapter 28FORM & ALIGNMENT FOR KUNDALINI YOGA KRIYASThe Science of MajestyThe Navel PointThe Geometry of PostureYogic Breathing & Its Effect on PosturesBreath of FireBending & BowingRefining the BandhasTips for Teaching Postures

PART NINE Sets & Meditation

Chapters 29, 30 & 31 appear in the companion YOGA MAChapter 29SETS & KRIYASWARM UPSurya Namaskar (Sun Salutation)

TEACHERS’ FAVORITE SETSAwakening Yourself to Your Ten BodiesBasic Spinal Energy SeriesFlexibility and the SpineKriya for ElevationNabhi KriyaNabhi Kriya for Prana-ApanaSat KriyaStrengthening the AuraStress Set for Adrenals & KidneysSurya Kriya

MORE GREAT SETSDisease Resistance and Heart HelperExercise Set for the KidneysFoundation for InfinityHealthy Bowel SystemKriya for Disease ResistanceKriya for Morning SadhanaPreparatory Exercises for Lungs, Magnetic Field & Deep MeditationNavel Adjustment KriyaMagnetic Field and Heart CenterNew Lungs and CirculationPituitary Gland SeriesPrana-Apana BalanceReleasing Premenstrual Tension & Balancing Sexual EnergyTransforming the Lower Triangle to the Higher TriangleSat Kriya WorkoutWahe Guru Kriya (Trikuti Kriya)Examples of Sets Focusing on each ChakraExamples of Appropriate Sets for BeginnersExamples of Good Warm-up Sets

Chapter 30MEDITATIONS & PRANAYAMSWITHOUT MANTRA Aerobic Capacity and EfficiencyBasic Breath Series

Breath Awareness ExerciseBreath of Fire with Lion’s PawsCaliber for Constant Self-AuthorityThe Caliber of Life MeditationComposite Polarity Mudra MeditationImmune System Booster: The Inner SunInner Conflict Resolver ReflexThe Liberated Heart MeditationMahan Gyan MudraMeditation for a Calm HeartMeditation to Change the EgoMeditation to Conquer Self-AnimosityMeditation to Develop the Self-Sensory SystemMeditation for Emotional Balance — Sunia(n) AntarMeditation to Know the FieldMeditation for a Stable SelfNadi Cleansing—“U” BreathingPranayam Energizer SeriesPerspective and Emotional BalanceSitali PranayamTattva Balance Beyond Stress & DualityTratakum MeditationTratakum Meditation Picture

Chapter 31MEDITATIONS WITH MANTRAAntar Naad MudraSaa Ray Saa Saa, Saa Ray Saa Saa, Saa Ray Saa Saa Saa RungHar Ray Har Har, Har Ray Har Har, Har Ray Har Har Har RungAdi Mantra for Individual Meditation (Complete)Ong Namo Guroo Dayv Namo Guroo Dayv Namo Guroo DayvaaAwakening the Inner HealerSushmuna Meditation • Ida Meditation • Pingala MeditationBlue Gap MeditationDivine Shield Meditation for Protection & Positivity MaaaaGrace of God MeditationI Am the Grace of GodGunpati Kriya Meditation Saa Taa Naa Maa Raa Maa Daa Saa Saa Say So HungHealing Ring of Tantra Sat Naam, Wha-hay GurooHealing with the Siri Gaitri MantraRaa Maa Daa Saa Saa Say So Hung“I am Happy” Meditation for ChildrenI am happy, I am good, Sat Naam ji, Wha-hay Guroo ji

Indra Nittri Meditation with the Siri Mantra

Kirtan KriyaPanj Shabd: Saa Taa Naa MaaLaya Yoga Kundalini MantraEk Ong Kaar-(uh) Sat Naam-(uh) Siree Wha-hay GurooLearning to MeditateBij Mantra: Sat NaamLong Chant (Adi Shakti Mantra, or Morning Call)Ek Ong Kaar Sat Naam Siree Wha-hay GurooMahan Jaap (Linked Jaap) Panj Shabd: Saa Taa Naa MaaMala MeditationMaster’s Touch MeditationAad Such, Jugaad Such, Hai Bhee Such, Naanak Hosee Bhee SuchMeditation Into Being I Am, I AmMeditation on the Divine Mother Kundalini Bhakti Mantra: Aadee Shakti Namo NamoMeditation for Healing Addictions Panj Shabd: Saa-Taa-Naa-MaaMeditation to Open the Heart Sat KartaarEk Ong Kaar Sat Gur Parsaad Sat Gur Parsaad Ek Ong KaarMeditation for Projection & Protection from the HeartMangala Charn Mantra: Aad Guray NamehMeditation for Prosperity IHar Haray Haree Wha-hay GurooMeditation for Prosperity II (from Subagh Kriya)HarMeditation for Self-AssessmentMeditation for Self-Blessing: Guidance by IntuitionPanj Shabd: Saa-Taa-Naa-MaaMeditation for Stress or Sudden ShockSat Naam, Sat Naam, Sat Naam, Sat Naam,Sat Naam, Sat Naam, Wha-hay GurooNaad Meditation to Communicate from Totality Wha Wha Hay Hay GurooNaad Meditation to Communicate Your Honest Self Saa RayNaad Meditation: Naam Namodam RasaAah Ooh UmmParasympathetic Rejuvenation Meditation with the GongPran Bandha Mantra MeditationPavan Pavan Pavan Pavan, Par Paraa, Pavan GurooPavan Guroo Wha-hay Guroo, Wha-hay Guroo Pavan Guroo

Rejuvenation MeditationPanj Shabd: Saa-Taa-Naa-MaaSeven-Wave “Sat Nam” MeditationSodarshan Chakra KriyaWha-hay GurooTershula KriyaHar Har Wha-hay GurooVenus Kriyas