(The Inner Workout Manual, Kundalini Yoga as Taught by Yogi Bhajan, Edited by Pritpal Kaur Khalsa and Gurpurkh Kaur Khalsa, 1989, pp 21-25).
Lie on the Stomach. Place the chin on the ground and interlock the hands behind the back. Inhale and raise the head, chest and arms as high as possible. The legs remain on the ground. Exhale and relax down to the original position. Continue rhythmically inhaling up and exhaling down for 6 minutes.
This exercise helps maintain the health of the lymphatic system.
Still Lying on the Stomach. Reach back and grasp the left ankle with both hands. Inhale and lift the head, chest and leg as high as possible. Exhale and relax down. Continue for 6 minutes and then switch ankles and continue for 2 minutes.
This exercise stretches the ovaries and helps regulate the menstrual cycle. It also tones your back muscles and maintains the elasticity of your spine, improving posture and increasing vitality.
Easy Pose. Interlock the hands behind the neck at the hairline. Raise the elbows parallel to the ground then twist the torso left and right rhythmically with Breath of Fire. Continue for 2 minutes.
In this exercise the digestive tract is massaged releasing stored tension and adjusting the ovaries and fallopian tubes.
Frog Pose. Inhale as you straighten the legs and bring the forehead toward the knees; exhale down to the squatting position. Repeat this complete cycle 108 times.
Easy Pose. Extend the arms to the sides parallel to the ground, palms facing down. In a seesaw motion, raise the right arm 60 degrees and lower the left 60 degrees. Continue moving the arms in a seesaw motion for 12 counts and on the 13th count, clap the hands over the head. After one minute replace the counting with the mantra Hari Har (“Hari” is 1, “Har “is 2). After 6 repetitions of the mantra, clap the hands over the head chanting Fateh.
“Har” is the creative aspect of God. “Hari” means “God the Fresh, Beautiful, Absolutely Potent Healing Energy that inherently exists in each one of us.” Fateh means “victory.”
Easy Pose. Sit in Budh Mudra, i.e., the legs are crossed at the ankles, the knees are wrapped around the shins with the right hand clasping the left wrist. Rest the forehead on the knees. Breathe long and deep for 8 minutes as you immerse yourself completely in this postures. (Play Mul Mantra by Singh Kaur. Sing along for 4 minutes, then switch to Ardaas Bhaee by Singh Kaur. Sing along for another 4 minutes.).
Easy Pose. Steady your breath and breathe long, deep and meditatively. Assume each of the following postures for 1 minute each as you assess their different effects.
Raise the arms high over the head, palms together.
Interlock the fingers at the base of the spine and raise the arms as high as possible.
Interlock the fingers at the base of the spine. Lower the forehead to the floor and raise the arms as high as possible.
Salutations to the Earth posture, i.e., lie on the stomach with the forehead on the floor. The arms are extended above the head along the floor with the palms down. The legs are straight and relaxed with the tops of the feet on the floor
(Musical variation, use Ardaas Bhaee by Singh Kaur. Sing along throughout the postures.)
Easy Pose. Extend the arms to the sides parallel to the ground and bend the arms at the elbows so the forearms are perpendicular to the floor. Palms face forward with the hands in Gyan Mudra.
Easy Pose. Interlock the fingers at the hairline behind the neck. Point the elbows forward so the forearms press against the ears to block out any sound.
Easy Pose. Place the fingers flat on the forehead, right hand over left. Keep the fingers together and press the thumbs against the temples.
Easy Pose. Hands in Gyan Mudra resting on the knees. Keep the arms straight.
Lie down on the right side. Keep the body straight as an arrow and rest the head in the right palm on the floor. The left arm is straight, resting along the left side of the body.
Lie on the Stomach. Pound the buttocks with alternate fists for 1 minute.
This exercise is outstanding for its simplicity and relaxing effects.
Lie down on your Back. Place the hands at the small of the back. Breathing powerfully, bring both knees to the chest as you inhale, then extend the legs straight onto the floor, heels touching, as you exhale. (Musical Variation is Har Har Mukande. The knees are drawn to the chest when chanting Har Har and extended on Mukande.) Continue for 7 minutes at a moderate but steady pace.
Remain on the back with the arms by the sides, palms facing up. Relax completely to the sound of beautiful music.
Comments: The glands are frequently referred to as the “guardians of health.” For this reason, Kundalini Yoga emphasizes awareness of the glandular system and teaches how to maintain its optimum health. For a woman it is especially important because her glandular system is extra sensitive and her glandular secretions are subject to rapid change. (She must therefore be extra careful to eat properly and exercise regularly to maintain her beauty and health.)
Taking care how to eat properly and exercise regularly will help insure health and vigor in late years (like putting money in our retirement account!).
Yogi Bhajan on Ardas Bhaee: “Normally there is no power in the human but the power of prayer. And to do prayer, you have to put your mind and body together and then pray from the soul. Ardas Bhaee is a mantra prayer. If you sing it, your mind, body and soul automatically combine and without saying what you want, the need of your life is adjusted. That is the beauty of this prayer.”
ARDAS BHAEE, AMAR DAS GURU
AMAR DAS GURU, ARDAS BHAEE
RAM DAS GURU
RAM DAS GURU
RAM DAS GURU
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