(The Kundalini Yoga Experience, Guru Dharam S. Khalsa & Darryl O’Keefe)
(Originally taught by Yogi Bhajan as “Exercise to Strengthen the Nervous System and Open the Heart.”)
Lie on your back, hands by your sides, palms facing upwards. Relax. Slowly raise your left palm to your lips and kiss it. Return it to the floor and do the same with the right. Continue slowly for 11 minutes. Feel you are giving and receiving a blessing. Move consciously with the breath.
Still on your back with eyes closed, bend your knees to your chest, tucking your hands in behind your knees. Hold tightly and bring your legs over the head, parallel to the ground. Slowly bend your knees and return to the starting position. Continue steadily for 5 minutes. Then relax. (Yogi Bhajan comments: “Makes you feel good and makes deep breathing automatic. Automatic pranayama increases circulation all over the body. Fifteen minutes each day can make you young, happy, beautiful and healthy.)
Kriya for the Fourth Chakra
(Originally taught by Yogi Bhajan as “Opportunity and Green Energy Set.”)
Sit in Rock Pose. Breathe in and flex the upper body forwards, mentally chanting, “Sat,” focusing at the First Chakra. Breathe out and flex backwards, mentally chanting, “Nam,” and focus on the Third Chakra for 2 minutes. To finish, breathe in, apply Mulabandha (Root Lock), breathe out, apply Mulabandha and hold 10 seconds. Repeat 3 times.
Body Drops. Sit with your legs stretched out. Place your hands beside your hips. Push down, lifting your body (and your legs) momentarily off the floor before letting it drop again. Keep your spine vertical. Continue rapidly for 2 minutes.
Squat in Crow Pose. (Crouching on the ground, balancing on the feet with the heels flat. Support the back up against a wall so that you can keep you feet flat if needed. Crow Pose opens the lower back and hips. It is good for elimination.) Keep your spine straight. Clasp your hands, index fingers straight out. Extend the arms at heart level. Look into Infinity. Maintain with Breath of Fire for 2 minutes. To finish, breathe in and out and hold as long as you can while continuing to project out from the Heart Center.
Run on the spot. Begin by lifting your knees above the hips. Then add punching with alternate arms. Continue for 3 minutes.
Kundalini Lotus. (From the sitting position, take the big toe of each foot with the thumb and first two fingers of each hand. Straighten your legs 60 degrees to the floor and 60 degrees apart. Your spine is straight and should make a 60 degree angle to the ground.) Hold with Breath of Fire for 2 minutes. To finish, breathe in and hold while drawing energy up the spine. Breathe out and out.
Sit on your left heel with the right foot on the left thigh. Cup your hands just below your navel. Pull your diaphragm up and chant, “Ong Sohung” (the mantra means, “Creator, I am that.”) powerfully from the heart for 3 minutes.
Sit in Easy Pose, eyes closed. Extend your arms, palms up. Visualize energy arching over your head, flowing in through your left palm and out the right. Continue with Breath of Fire for 2 minutes. To finish, breathe in and hold as long as you can, continuing to feel the flow of energy. Exhale and relax.
Sit in Easy Pose, placing your hands in Venus Lock behind your neck. Breathe in and bring your forehead to the floor, mentally chanting “Sat.” Breathe out and come up, mentally chanting, “Nam.” Continue for 2 minutes.
Sit in Easy Pose, arms extended in front of you, parallel to the ground. Breathe in and raise your right arm 60 degrees, breathe out and lower to horizontal. Breathe in and raise your left arm to 60 degrees, breathe out and lower to horizontal. Continue moving rapidly for 2 minutes. To finish, bring your arms together at the brow level, breath in, hold the breath, projecting from the Third Eye to infinity. Breathe out and relax.
Sit in Easy Pose, hands in Venus Lock 4 inches above the Seventh Chakra. Look out of this chakra. Hold with Breath of Fire for 2 minutes. Then extend the index fingers and breathe long and deep for 2 minutes. Continue, but open the hands so only finger and thumb tips touch and hold with Breath of Fire for 2 minutes. Breathe in and out and hold, projecting up and out. Breathe out and relax.