top of page

Meditation - For the Arcline

(The Master’s Touch, p. 276.)


Posture: Sit in easy pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh). 

Focus: The eyes stare at the tip of the nose.

Mantra: The Narayan Shabad. Sing along with the music (The Master’s Touch, p. 268, contains the words).

Mudra: Interlock the fingers of the two hands and place them, palms down, about 8 inches above the top of the head. The elbows should be bent to form an arc over the head. The thumbs should come down and touch tip to tip, pointing down. Make sure the chin is pulled in, and the chest is pulled out slightly.

Time: 24 minutes.

End: Inhale and immediately bring your hands flat against the heart center, left under right. Hold 15 seconds. Exhale. Inhale. Hold 13 seconds. Exhale. Inhale deep. Hold 8 seconds. Exhale. Move immediately into Part II, keeping this posture.


Mudra: Place your hands flat against your chest, left under, right on top.

Mantra: The Narayan Shabad. For the first 4 minutes, the Shabad is sung and then the Narayan Shabad alone is chanted for 2 minutes. Sing loud from the navel.

Time: 6 minutes.

End: Inhale deep. Put a total pressure on your heart center with both your hands and squeeze your body. Press hard every molecule so the energy is distributed equally (hold 10-15 seconds). Cannon-fire out. Repeat 3 times total. Relax.


Get up and dance to a Bhangara drum tape. (In the class, Yogi Bhajan had the students say a closing prayer in their native languages.)

Comments/Effects: This is for the arcline.


© The Teachings of Yogi Bhajan - All Rights Reserved

All teachings, yoga sets, techniques, kriyas and meditations courtesy of The Teachings of Yogi 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 The Teachings of Yogi Bhajan. To request permission, please write to KRI at PO Box 1819, Santa Cruz, NM 87567 or see


Search Tip: For the best results, search using 1 word at a time.