(The Aquarian Teacher, K.R.I. International Kundalini Yoga Teacher Training Level One Yoga Manual, Yogi Bhajan, Ph.D., p. 379.)
Sat Kriya. Sit on the heels with the arms overhead and the palms together. Interlace the fingers except for the index fingers, which point straight up. Men cross the right thumb over the left thumb, women cross the left thumb over the right. Begin chanting “Sat Nam” in the rhythm and style of Sat Kriya. Continue for 5 minutes. Then inhale, exhale and apply Mulbandh. Relax on the back for 3 minutes.
Sat Kriya. Repeat Exercise #1.
Chest Stretch. Sit in Easy Pose with an erect spine. Interlace the fingers and place the palms at the back of the neck. Spread the elbows open so they point away from the sides of the torso. Concentrate on the brow point. Begin long, deep, complete breaths. Continue for 3 minutes. Then inhale and hold the breath briefly.
Sat Kriya. Immediately repeat exercise #1 for 3 minutes. Relax for 2 minutes.
Frog Pose. Stand up straight with the heels together. Squat down into Frog Pose. Inhale as the buttocks go up and the head goes toward the knees. Exhale as you return to the squat position with the head up. The fingertips stay placed on the ground in front of the fee throughout the motion. Repeat 26 times. Relax for 1 minute.
Sat Kriya. Repeat Exercise #1 for 3 minutes. Relax for 1 minute.
Frog Pose. 10 times. Immediately go to the next exercise.
Sat Kriya. 3 minutes. No rest.
Frog Pose. 15 times. No rest
Sat Kriya. 3 minutes. No rest.
Frog Pose. 10 times. No rest.
Sat Kriya. 5 minutes. At the end, inhale deeply and hold the breath with Mulbandh for 30 seconds. Then exhale completely and hold the breath out with Mulbandh as long as comfortable. Repeat this breath holding cycle 2 more times. Relax for 15 minutes.
Comments: This will energize and balance the lower triangle (first, second and third chakras). It very curative for any digestive or sexual ailments. It gives endurance and breaks fevers. It often produces a pleasant sweat and cleansing of the skin. The first few times the legs may shake or be slightly weak. As the muscles build, you will walk with increased grace and certainty. The transitions between exercises are smooth. So the phrase, “no rest,” does not mean leap and jerk. Be sure that the chin is pulled in on Sat Kriya and that the face is forward in the down position of Frog Pose.
This can be done by beginners, intermediate or advanced students. As written, it is for intermediate students or students in good physical condition.
To adapt it for beginners decrease the exercise times and increase the rests between exercises. For Exercise 1, do 3 minutes of Sat Kriya and 5 minutes of rest. After exercises 7-11 add 1 minute of rest, or slightly less depending on the class.
As an advanced set that assumes you are warmed up and in good shape, eliminate the rest periods from exercises 4-6.
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