Sat Naam,
Here are a few kriyas and meditations to practice to increase your immunity, strengthen your aura, release fear/anxieties, move through blocks and stay centred in these times using pranayama, asana and mantra. This page will be regularly updated with new kriyas and meditation so please do come and visit again.
Before you start, tune in with the mantras Ong Namo Guru Dev Namo 3 times and then chant Aad Gurey nameh, jugaad gureh nameh, sat guray nameh, siri guru dey vey nameh and at the end of the practice, tune out with the long time sunshine prayer and 3 sat Naam’s. Make sure you honour your body with all the techniques offered. Never push your body beyond what it can do and if in any doubt whether you should practice kundalini yoga, please contact your GP. Read on for more information.
Ganapati Kriya
This meditation is said to redeem all negativity of the past and present, smooth out your day-to-day problems and create a positive tomorrow. It will change your luck and allow prosperity to flow. It allows you to let go of the attachments to the mind and to the impact of past actions so you can create and live a fulfilled life.
Posture: Sit in Easy Pose, with a light neck lock.
Eyes: The eyes are 1/10th open. Concentrate at the Third Eye Point.
Mudra: Place the wrists over the knees, hands in Gyan Mudra, with the arms and elbows straight.
Mantra: Saa-Taa-Naa-Maa- Raa-Maa-Daa-Saa- Saa-Say-So-Hung
Part I
Chant the mantra on a single breath, as you press the fingertips of each hand sequentially (thumb to fore finger, thumb to middle finger, thumb to ring finger, thumb to little finger) with each syllable. Chant with a natural heart-centered voice in a monotone. Continue for 11 minutes.
Part II
Inhale deeply and hold the breath. Move the body in a slow twist and stretch motion. Move each muscle of the body. Move the head, torso, arms, back, belly and hands. Then exhale powerfully. Repeat this 5 times.
Part III
Immediately sit straight. Look at the Lotus Point, the tip of the nose. Become totally calm, absolutely still. Meditate for 3 minutes.
To End: Inhale and hold the breath for 30 seconds as you physically move and rotate your body as if it is going through spasms. Every muscle must be stretched, squeezed and turned around, from the muscles in your face, head and neck, down to your toes. Exhale. Repeat this 3 more times. Then inhale, sit calmly and concentrate on the tip of your nose for 20 seconds. Exhale, and relax.
Meditation for the Neutral Mind
The Neutral Mind lives for the touch of vastness. It lets all other thoughts be without disturbance to your constant inner light. The Neutral Mind opens the gate to that deep remembrance of the self and soul.
It is easy to hear a truth and difficult to live it, to embed it deeply into your heart and mind. Jappa done with the refined Neutral Mind leads to Naam Chit Aveh —the constant remembrance of the Infinite.
Posture: Sit in easy pose with the spine straight. Put both hands in the lap with the palms facing up. Rest the right hand in the left. The thumb tips may touch or not.
Eyes and Mental Focus: Remove all tension from every part of the body. Sit straight by achieving a balance. Close the eyes. Imagine seeing yourself sitting peacefully and full of radiance. Then gradually let your energy collect like a flow at the brow point.
Breath: Let the breath regulate itself into a meditative slow, almost suspended, manner.
Mantra: Concentrate without effort at that point and mentally vibrate in a simple monotone, as if chopping the sound, projecting each syllable distinctly:
Wha-hay Gu-roo (Infinity identity from darkness to light)
Call on the higher self and keep going steadily through all barriers. Let go and let God.
Time: Practice this meditation for 17 to 31 minutes at a session.
Kriya to Still Nerves, Shakes, and Release Trauma from the Body
Exercise 1
Sit in cross-legged position. Place the thumb and index finger together with the tips touching (Gyan mudra). Place the wrists just under the ear lobes with a slight pressure against the neck. Inhale in 8 equal, separate parts and exhale in 8 equal, separate parts. This will be like inhaling in 8 sniffs in and exhaling in 8 sniffs. Continue for 11 minutes.
Exercise 2
Sit in cross-legged position. Place the left palm facing out from the chest with the thumb down. Place the right hand facing the chest. Bring the fingers together. Curl the fingers of both hands so the hands form a fist. Your forearms are parallel to the floor. With the right thumb extended, close off the right nostril. Breathe long and deep through the left nostril for 5 minutes as you pull your hands apart with a slight pressure.
Exercise 3
Sit in cross-legged position. The hands are in fists with the palms down. Place the left hand on the floor in front of the body the right hand is behind you (Part 1). Inhale and raise the arms parallel to the ground the hands are still in fists with the palms facing down (Part 2). Exhale and lower the arms to the starting position. Continue this motion for 5 minutes.
Exercise 4
Arms are to the sides with the elbows bent, tilt the hands back so the palms face upward. The fingers are separated equally and slightly curved as if each hand is holding a ball (Part 1). Breathe long and deep. On the inhale, close the fists, and clench and push out the chest (Part 2), then exhale and open the fists to the starting position. relax the chest. When the hands are in a fist, the wrists are still bent with the palms facing upward. Continue this motion slowly and powerfully for 5 minutes.
Exercise 5
Hand position step 1:
Place both hands in front of the chest with both palms facing each other. Then twist the right hand counter clockwise so both palms face to the right.
Hand position step 2:
Interlace the fingers of each hand with the left little finger outside of the right index finger and the right little finger outside of the left index finger.
Hand position step 3:
Bring the elbows up so the fingers remain interlaced with the left palm facing out and the right palm facing in.
Hand position step 4:
Place the right thumb on top of the left little finger and the left thumb under the right little finger.
Final Position:
Bring the level of the hands to the throat. Pull slightly on the hands holding a gentle tension. Chant “Sat Nam” in this position for 5 minutes. For this mantra, the “Sat” is drawn out for a longer time and the “Nam” is short: “Saaaaaaaaaaaaaaaaaaaaaat Naam.”
At the end of this series of exercises, relax completely.
Kriya for Anxiety
1. Easy pose. bring arms upto 60 degrees with palms flat. hold the position and inhale slowly, hold the breath as long as comfortably possible, exhale and then hold breath out as long as possible and continue in with this breathing. 3 mins
2. Sufi Grind: hands on the knees and start to make small circles as if the spine is rotating in the bowl of the pelvis. start rotating to the left inhale forwards and as you circle back exhale. 3 mins.
3. Back rolls: on your back bring knees into chest and wrap arms around the knees. inhale rock forward exhale back. you can keep eyes open to make sure you dont knock into anything. 3 mins.
4. Easy pose: hand into fists. inhale bring arms out to 60 degrees and exhale bring hands towards the heart. 3 mins.
5. Cobra: lie on your front. bring hands under shoulders and elbows by side of the body. inhale lift up the head and chest and extend up into cobra lifting the chin up and then exhale down to the ground. continue for 3 mins.
6. easy pose: hands in fists and bring up to level of heart. start to rotate hands towards the body in a circle as fast as you can. 3 mins
7. easy pose: bring hands to heart centre in prayer mudra. start to do long deep breathing in and out and continue for 3 mins.
8. stand up. inhale bring your arm up and stretching the body in a back bend and exhale slowly come forward and down into forward bend bringing your hands onto or towards the ground. continue for 3 mins.
Relax for 10 mins in corpse pose.
MEDITATION INTO BEING
Posture: Sit in an Easy Pose, with a light jalandhar bandh. Keep the spine straight.
Mudra: Place the right hand over the right knee. Keep the elbow straight and the hand relaxed in Gyan Mudra (the index finger tip on the tip of the thumb). Raise the left hand in front of the Heart Center. The palm is flat and faces toward the chest. The fingers point to the right.
Eye Focus: 1/10th open
Mantra and Movement: Start with the left hand 6 inches (15 cm) from the chest. Chant out loud “I Am” as you draw the hand closer to the chest to a distance of about 4 inches (10 cm).
Then chant “I Am” as you extend the palm straight away from the front of the chest to a distance of about 12 inches (30 cm). Then take a short breath through the nose as you draw the hand back to the original position of 6 inches (15 cm) from the chest. Continue for 11 mins.
Create a steady rhythm with the mantra and the breath.
To End: Inhale deeply, hold, and relax completely.
Synchronization Meditation to release fear and act directly from your true essence:
Sit in easy pose. Bring your elbows to the side of the body and forearms outward at a 60 degree angle. palms in lotus mudra (fingertips and thumb tips touching pointing upwards). bring your focus to the third eye. inhale fully a conscious breath, exhale completely and once all air is exhaled, pull up mulbandh and hold breath out as you repeat slowly 4 rounds of SA TA NA MA. Continue for 31 minutes.
Synchronisation Meditation
This meditation helps to move through any blocks and receive guidance. it helps to clear anxiety about the future.
Sit in easy pose with a straight spine. put elbows by the side of the body, forearms parallel to the ground pointing forwards with palms face up and wrists are straight. fingers in gyan mudra (index fingers and thumbs are touching). Look down the tip of the nose and chant the mantra HAR HARAY HAREE WAHE GURU. Continue for 11-31 mins.
Kriya – For Metabolism and Relaxation
This is a great kriya to release tension and nervous energy. If you feel stressed, practice this kriya to bring you relaxation and well being. The kriya also strengthens metabolism and stimulates the glands.
Sit on Your Heels. Interlock the fingers of both hands in Venus Lock and extend the arms straight out, parallel to the ground. Inhale deeply and hold the breath. Rapidly raise the arms straight up over your head and then lower them down to the original position. Repeat this pumping motion 3 times, holding the breath in. then exhale with the arms in the original position. Continue for 1-2 minutes.
Then, using the same motion, begin pumping the arms 10 times on each inhalation. Continue for 1-2 minutes, then relax.
This exercise works on the metabolism by stimulating the thyroid and parathyroid glands. This position also aids in digestion.
Lie on Your Back. Place the hands in Venus Lock, fingers interlocked, behind the neck. Raise the left leg up to a height of 2 feet. Keep the leg straight and point the toes. Continue with long, deep breathing for 1-2 minutes. Then switch legs and continue once again with long, deep breathing for 1-2 minutes.
This exercise works on the navel point and aids in digestion.
Easy Pose. Cover the right nostril with the thumb of the right hand. Breathe long and deep through the left nostril. Continue for 1-2 minutes.
Cover the left nostril with the index finger of the right hand and continue long, deep breathing through the right nostril for 1-2 minutes.
Making a “u” with the thumb and index finger of your right hand, use them as you did above; begin inhaling through the right nostril and exhaling through the left. Continue for 1-2 minutes.
Now, using the fingers in the same way, begin Breath of Fire, inhaling through the left nostril and exhaling through the right. Continue for 1-2 minutes.
Then switch hands and continue Breath of Fire, inhaling through the right nostril and exhaling through the left. Continue for 1-2 minutes. Inhale deeply through both nostrils. Hold briefly, exhale and relax.
This series of breathing exercises (pranayam) opens the lungs and directs the nervous system to coordinate left and right hemisphere interaction. It also activates the pituitary and pineal glands.
Stretch Pose. Lie on the back with the legs together and raise the heels, head and shoulders simultaneously to six inches. Stare at your big toes. Stretch the arms out pointing towards the toes. In this position begin Breath of Fire and continue for 1-3 minutes. Inhale and hold briefly. Exhale. Inhale. Exhale completely and apply Mulbandh. Inhale and relax.
This exercise activates and balances the third chakra, sets the navel point and aids digestion.
Remain on the Back. Bring the knees tight to the chest, clasping the arms around the knees. Raising the head, tuck the nose in between the knees. Begin Breath of Fire. Continue for 1-3 minutes.
This exercise stimulates the thyroid, opens up the sacral area and relieves the pressure of intestinal gas.
Sit up with Legs Stretched out Straight. Grab the big toes of each foot by locking the forefingers around the toes and pressing the thumbs against the toenails. (If you cannot reach the toes, grab the shins, knees, thighs…whatever you can reach.) Bend forward, leading with the chest, bringing the elbows to the ground, if possible. Breathe long and deep for 1-3 minutes. Inhale and relax.
This exercise stretches the life (sciatic) nerve and the spine.
Lie on the Back with the Legs out Straight. Raise the head 12 inches. Stretch the arms forward parallel to the legs. Focus at the third eye point. Begin Breath of Fire. Continue for 1-3 minutes. Inhale and relax.
This exercise coordinates stimulation of the thyroid and the pituitary to prepare you for deep relaxation.
Relax on the back in Corpse Pose. Let the arms be at the sides with palms facing up. Deeply relax.
Gupt Kamal Giaan Mudra Meditation
This meditation is to being purity physically, energetically, emotionally, mentally and help us to live an infinite and pure projection in spiritually in life.
Posture: Sit in Easy Pose with a straight spine.
Mudra: Relax the elbows and bring the hands to meet in front of the chest at the level of the heart. With the palms facing each other, spread the fingers an equal distance apart and press the fingertips of the corresponding fingers of each hand together (index fingertip to index fingertip, ring fingertip to ring fingertip. etc.). Press with about 15 pounds of pressure but keep the palms separated, just press with the fingertips.If you have problems with your wrists then apply a subtle connection between the finger tips and thumb tips instead.
Eyes: Tip of the nose.
Mantra: Using the Hari Mantra, inhale deeply and completely exhale as you chant 3 times: Haree Naam Sat Naam Haree Naam Haree, Haree Naam Sat Naam Sat Naam Haree.
Continue for 11-31 mins.
Kriya for the Lymph Glands
11 exercises 30 – 34 min
When the lymph glands aren’t doing their job and the lungs aren’t working properly, dead cells and mucous in the lungs do not clear out. If this continues, ultimately you could get seriously ill.
In ancient scripture there was a saying: “When anything above the Navel Point goes wrong, it is almost always a permanent problem. Below the Navel Point, a problem can always be cured.”
1. Twists
Sit in Easy Pose. Place the fingers on top of the head, the thumbs completely closing off the ears.
In this position, begin twisting from side to side, keeping each motion separate. Move left, center, right, center, and so on. Keep the elbows up.
Continue for 3 minutes.
2. Push Pull
This exercise stimulates the lymph glands of the arms and chest. The breath will become like a powerful Breath of Fire. Still in Easy Pose, press the thumbs on the Mercury Mounds (just beneath the pinkie fingers). Bend the elbows and hold the hands near the shoulders, palms toward you. Pull Neck Lock, with chin in and chest out throughout the exercise.
Begin raising alternate arms up high to a 60 degree angle, keeping the palms facing in. One hand goes up as the other goes down, in a push-pull motion. Move powerfully.
Continue for 3 – 4 minutes.
3. Lion’s Roar
It is all right if the hands don’t land on the knees. It is more important for the arms to go way back over the head. The elbows may bend a little as the arms go up.
Still in Easy Pose, place the hands on the knees, palms facing up. The hands are relaxed but firm.
Inhale through the mouth as you lift the arms high up and way back over the head, as if lifting something very powerfully.
On the inhale, make a deep sound of heavy breathing with the mouth open wide, lips rounded in an “O.”
As the exercise continues, this sound will become like a lion’s roar. As you exhale through the mouth, return the hands to the knees. Move powerfully.
Continue for 4 – 5 minutes.
4. Arm Pumps
Done powerfully, the motions become automatic. The breath will carry you through. You will breathe through every pore of the body. The sympathetic and parasympathetic nervous systems will come into balance. If you have drunk a lot of coffee in your life, you may find this exercise difficult to do.
Still sitting, press the thumbs on the mounds beneath the Mercury (little) fingers, and close the fingers over the thumbs to make solid fists. Extend the arms straight out to the sides, palm-side of fists facing down.
Moving quickly, lower the fists about a foot, the return them to the horizontal. Repeat the movement. Then quickly raise the arms up overhead and back to the horizontal.
Repeat the motion. Keep the movements separate and rhythmical. Continue the 4-part sequence of down, down, up, up.
Continue for 3 minutes.
5. Frog Pose
Squat down in Frog Pose, on the toes, knees wide apart. Heels are touching, and raised up off the ground. Place the fingertips on the ground between the knees. The face is forward.
Inhale as you raise the hips up, keeping the fingertips on the ground, heels up, knees locked. Exhale down, face forward, knees outside of arms.
Continue rapidly for 3 – 4 minutes.
6. Bicycling
The movement is not the piston push-pull, but rather the feet move in big circles.
Lie down on the back. Place the hands in Venus Lock under the neck. Bring the legs up and begin a bicycling motion, as if you were riding a bicycle in the air.
Continue for 3 minutes.
7. Shoulder Stand
From lying on the back, place the hands on the hips, just below the waist, and bring the hips and legs up to a vertical position, spine and legs perpendicular to the ground. Support the weight of the body on the elbows and shoulders using the hands to support the lower spine. The chin is pressed into the chest.
Begin a bicycling motion.
Continue for 2 – 3 minutes.
8. Plow Pose Scissors
This exercise helps prevent backaches.
Bring the legs back down over the head into Plow Pose. Alternate touching the toes to the ground in a scissor motion.
Move quickly and powerfully. Keep up.
Continue for 1 minutes.
9. Har Guru Chant
Sit up in Easy Pose. Stretch the spine straight. Place the left hand in front of the right, palms facing forward at shoulder level, in front of the chest. The right palm touches the back of the left hand.
In a monotone, chant the mantra: Har Guru Siri Guru Wahe Guru.
Continue for 1 minute.
10. Har Guru Bowing
In the same posture, using the same chant, lean forward from the waist. Bend a third of the way down as Har Guru is chanted. On Siri Guru, come two-thirds the way down. On Wahe Guru touch the hands and head to the ground (maintaining the mudra.)
Come up very quickly, and continue without breaking the rhythm.
Continue for 5 – 6 minutes
11. Har Guru Bowing: Down Position
In the same posture, with the arms touching the ground, begin a heavy Breath of Fire.
Continue for 1 minute.
Relax the breath and rest in this posture for 1 to 3 minutes as you say your own silent prayer.
New Lungs and Circulation Kriya
The breath and its flow in the body determines your emotional base. You feel full of energy and in control when the lungs and circulation are in excellent shape.
This set rebuilds the lungs and improves circulation throughout the body. It is a rhythmical and short kriya for intermediate students or for enthusiastic beginners who are in good condition.
You can practice this kriya 22 minutes a day and rebuild your system. It will prepare your lungs for an excellent practice of Kundalini Yoga pranayama.
1. Arm Swings
This exercise stimulates the lungs, lung meridians, and flushes the upper lymph system.
Stand up. Balance equally on both feet. Keep both arms straight with no bend in the elbows.
Make Buddhi Mudra with each hand (touch the tip of the little finger to the tip of the thumb, the other fingers relaxed but straight). Swing the arms in giant circles up and back over the head, then down in back and forward. The beat is automatic and strong. Concentrate and put all your energy into the exercise. It should be a smooth and continuous swing.
Continue for 5 minutes.
To End: Inhale and stretch the arms straight up briefly. Exhale and relax.
2. Reverse Arm Swings
Still standing up, close the fists of both hands over the thumbs, and reverse the direction of the arm swing. Swing the arms down in front, up in back, and over the head. Keep the arms straight and move them powerfully.
Continue for 1 – 2 minutes.
To End: Inhale forward with the arms parallel to the ground. Exhale and relax.
3. Front Bend Bounce
Stand up straight. Raise the arms over the head, keeping them straight. Bend forward and place both palms flat on the ground. Strike the ground with the palms 7 times as you bounce in the bent position.
Chant the sound Har with each bounce. Then rise up and clap the hands together over the head as you say Haree! Create a steady rhythm with the chant “Har, Har, Har, Har, Har, Har, Har, Haree!”
Continue for 6 – 7 minutes.
To End: Inhale and stretch up briefly. Exhale and relax.
4. Leg Lifts with Breath of Fire
Sit down with the legs stretched out in front. Keep the legs and sides of the heels together. Place the palms on the ground next to the hips. With a vigorous motion, lift both legs up to a 60 degree angle, then let them back down.
Add a strong Breath of Fire. Coordinate one inhale-exhale of Breath of Fire as you lift the legs up, and another as the legs go back down.
Continue for 2 minutes.
5. Criss-Cross Legs with Breath of Fire
Sit with the legs stretched out in front. Place the palms on the ground next to the hips. Lift the legs off the ground 1-1/2 feet. Begin a criss-cross motion of the legs. Spread them comfortably to 45 degrees. Add Breath of Fire in synchrony with the motion.
Continue for 2 – 3 minutes.
To End: Inhale and hold the legs together briefly, exhale and relax down.
6. Criss-Cross Arms with Breath of Fire
This exercise rejuvenates the lungs and synchronizes the electromagnetic field of the heart with the breath rhythm.
Sit in Easy Pose. Extend the arms in front of the torso parallel to the ground and to each other.
Palms face down. Begin a criss-cross scissor motion. Alternate the crossing of the arms over each other.
When they separate bring them to shoulder width apart. Add to the motion a powerful Breath of Fire.
Continue for 30 seconds – 1 minute.
To End: Inhale with the arms parallel. Exhale and relax.
7. Baby Pose with Breath of Fire
Sit on the heels. Bend forward and place the forehead on the ground. Extend the arms back along the sides on the ground. The palms face up. Concentrate at the Brow Point. Do Breath of Fire.
Continue for 30 seconds – 1 minute.
8. Moving Yoga Mudra with Breath of Fire
This affects the very top of the lungs and builds the magnetic field.
Still in the same position, lift the arms up and join the hands together behind the back. Interlace the fingers of the two hands in a hammer lock crossing the thumbs over each other to lock the hands firmly. Lift the arms up and then back down. Create a steady, rapid, rhythmical motion.
Add Breath of Fire to the motion. Do one Breath of Fire as the arms go up, and one as the arms go down.
Continue for 2 minutes.
To End: Inhale, raise the arms up, hold briefly. Exhale and relax.
9. Meditation
Sit in Easy Pose. Become very meditative. Keep the spine straight, chest lifted slightly, with the lower spine tucked gently forward.
Elevate your thoughts to the Infinite, the Unlimited and the Vast. Open your heart and give your best personal prayer for empowerment, healing, and awareness. Put your head, heart and soul into it.
Continue for 2 – 3 minutes.
Meditation for detoxification
Sit in easy pose. Bring the left hand in gyan mudra on the left knee. Block off the right nostril with the index finger. inhale in 4 segments as you chant inwardly sa ta na ma. as you chant sa your bring your tip of the thumb and index finger together, as you chant ta bring the tip of the middle finger and thumb together, as you chant na bring the tip of the ring finger with the thumb together and as you chant ma the tip of the baby finger and the thumb together. then exhale in one slow exhale as you chant inwardly wahe guru and you open the palm of the hand. Continue 3 -11 mins.
Swap sides and repeat for 3-11 mins.
Then swap side again and repeat for 1 min.
Kriya for Keep Up Spirit
This kriya gives us the power to serve and uplift all.
1. Sit in Easy Pose. Extend the arms up at a 60 degree angle in front of the body. The hands are 2 ½ to 3 feet apart, palms facing each other, fingers together.
There are 4 parts to the exercise:
a. On the count of 1, bend the wrists so that the fingers point forward, parallel to the floor with the palms still facing each other.
b. On the count of 2, reposition the hands so that the fingers point up, palms still facing each other.
c. On the count of 3, bend the wrists so that the palms face up.
d. On the count of 4, return to the original position.
Move the hands very fast, but rhythmically. Concentrate on the Third-Eye Point. Continue for 3 minutes. The coordination difficulties you may experience with this exercise can be alleviated by total concentration on the Third Eye Point
2. In Easy Pose, interlace the fingers so that the fingers are inside, between the palms, cross the thumbs and press the pads of the fingers of opposite hands together. Hold the mudra at chest level, fingers pointed toward the chest. Move the arms powerfully in and out from the center of the chest, in a sawing motion. Inhale as the arms extend and exhale as they return to the chest. Continue as fast as possible for 7-8 minutes.
3. Lie down on your back. Place the hands, palms down, under the lower back. Begin alternate leg lifts: raise the left leg to 90 degrees as you inhale and lower it as you exhale repeat on the opposite side. Continue alternating for 4 minutes. In this exercise, pressure on the thigh muscles adjusts the body’s calcium magnesium balance.
4. Life Nerve Stretch: Sit up with both legs stretched out straight in front. Catch hold of the toes tightly. Inhale and, pulling back on the toes, straighten the spine. Exhale and draw the forehead to the knees. Keep the knees straight throughout. Move powerfully for 3 minutes. This exercise helps you stay vigorous!y young.
5. Cat-Cow: Come onto the hands and knees. Inhale and lift the head and arch the tailbone, allowing the spine to drop down; exhale and drop the head and curl the tailbone as the spine arches up. The arms and legs remain stationary. Continue for 1-2 minutes.
6. ln Cow Pose, the spine arched down and head up, begin kicking the buttocks powerfully and quickly with alternate heels. As one heel moves up to strike the buttocks, the other should be going down. Move only the lower part of your body. Create a sound like horses galloping. Continue for 1 minute. This exercise adjusts the buttocks.
7. Stand up straight and place the hands on the hips. Begin rolling the torso around in full circles from the waist up. Get into it and really go! Extend the spine as far as possible in every direction. Continue very quickly for 2 minutes.
8. Still standing, stretch the arms up overhead as you inhale, then exhale as you bring the palms flat down onto the ground. Keep going fast and powerfully, without bending the knees for 1 minute.
9. Spread the legs as wide as you can. Inhale as you stretch the arms up over the head and exhale as you bring the palms flat onto the ground. Continue for 1 minute.
10. Stand with the feet close together. Inhale, stretching the arms straight up overhead, and exhale touch the palms to the floor. Continue for 2-3 minutes. This is a little difficult; concentration is required in order to maintain balance. The exercise is good for the lymph glands.
11. Still standing, feet shoulder-width apart, place the hands on the shoulders with the fingers pointing toward the neck. On the inhale, raise both arms straight up overhead; on the exhale, return the hands to the shoulders. Move very, very fast. Continue for 30 seconds.
12. Sit in Easy Pose. Begin neck rolls, stretching the neck and making the head go in a full circle: chin to chest, ear to shoulder, and so on, round and round, very fast. Continue for 30 seconds.
13. Relax for 3-10 minutes.
Bandhana Kriya
This is a wonderful meditation if you are feeling anxious and becoming reactive, do this meditation and it will help to bring calm and the ability to respond to life’s challenges. Great to practice before sleep.
Sit in Easy Pose with a straight spine. Press your hands together in Prayer Mudra. “When both palms meet and neutralize the pranic energy, it is called Bandhana (locked in) Kriya.” The hands must be exactly pressed together, the fingers must be exactly fitted against each other, the thumbs fully connected,and the palms must be perfectly pressed together.
The eyes are nine-tenths closed looking at the tip of the nose. Inhale deeply, hold the breath in, and mentally chant Wahe Guru eight times. Then exhale completely, hold the breath out, and mentally chant Wahe Guru eight times at the same rhythm and rate. Continue for 3 to 31 Minutes.
If you are feeling anxious or overwhelmed, here is one simple yogic technique for emotional balance:
First, drink a glass of water
Sit in easy pose, place the arms across the chest and lock the hands under the armpits; palms are open and against the body.
Raise the shoulders up tight against the earlobes. Pull the spine straight up from the back of the head which brings the jaw in and up.
Close your eyes. The breath will automatically become slow.
Continue for 3 minutes, gradually increasing the time to 11 minutes.
When upset, attention should be given to the body’s water balance and breath rate. Rhythmically slowing down the breath to only 4 breaths per minute, drinking water, pulling the shoulders up to the ears, and tightly locking the entire upper area gives indirect control over the mind. After two or three minutes, thoughts will be there, but will not be felt.
Kriya – For Keep-Up Spirit (Radiant Body)
Sit in Easy Pose. Extend the arms up at a 60 degree angle in front of the body with the hands 2 ½ to 3 feet apart, palms facing each other and fingers side by side. Begin a 4-part motion. On 1, bend the wrists so that the fingers are parallel to the ground with the palms facing each other. On 2, bend the wrists so that fingers point straight up with the palms facing each other. On 3, bend the wrists so that the palms face the ceiling. On 4, return the hands to the original position. Move quickly and rhythmically, focusing strongly on the brow point to aid coordination. Continue for 3 minutes.
Sit in Easy Pose. Interlace the fingers inside the palms with the fingertips of opposite fingers pressed together and the thumbs crossed. Place this mudra at chest level with the palms facing inward. Inhale and stretch the arms out. Exhale and bring them back to the chest. Move powerfully and rapidly. Continue for 3-8 minutes.
Alternate Leg Lifts. Lie on the back with the hands under the lower back, palms down. Inhale and raise the left leg to 90 degrees. Exhale and lower it. Then inhale and raise the right leg to 90 degrees. Exhale and lower it. Keep the legs straight and the toes pointed. Continue for 3-4 minutes.
Life Nerve Stretch. Sitting with the legs straight out in front, grab the toes or whatever you can reach, keeping the legs straight. Inhale and stretch up. Exhale, bend from the waist and bring the head to the knees or as far down as it will go (belly to the thighs). Move and breathe powerfully. Continue for 3 minutes.
Cow/Cat. On all fours with the arms and thighs parallel to each other, inhale and arch the spine down and the head up. You will look something like a sway back cow. Exhale and arch the spine up and the head down. You will look something like an angry cat. Keep the arms and legs stationary. Continue for 1-2 minutes.
Cow Pose. In Cow Pose with the head up and the spine arched down, begin kicking the buttocks very fast and powerfully with alternate heels. Make sure there is padding under the knees and feet. The upper part of the body remains stationary. Continue for 1 minute.
Stand up Straight. Have the feet shoulder width apart and the hands on the hips. Roll the torso in full circles bending from the waist as far as possible in all directions. Move powerfully and quickly. Continue for 2 minutes.
Still Standing. Feet shoulder-width apart. Inhale and raise the arms straight up. Then exhale and bring the palms to the ground or as far as they will go, keeping the legs straight. Move powerfully and quickly. Continue for 1 minute.
Still Standing. Spread the legs as far apart as possible. Inhale and raise the arms straight up. Exhale and bring the palms to the ground or as far as they will go. Continue for 1 minute.
Still Standing. Feet together. Inhale and raise the arms straight up. Exhale and bring the palms to the ground or as far as they will go without bending the knees. Continue for 2-3 minutes.
Still Standing. Feet shoulder-width apart. Place the hands on the shoulders with the fingers pointing towards the neck. Inhale and raise the arms straight up. Exhale and return the hands to the shoulders. Move as fast as possible. Continue for 30 seconds.
Sit in Easy Pose. Roll the neck in good full circles. Move quickly, but carefully. Continue for 30 seconds (in each direction).
Deep Relaxation. Totally and completely relax on the back with the arms by the sides, palms gently facing upwards, feet approximately hip-width apart. Continue for 3-10 minutes or longer.
Comments: Keep-up spirit is the Radiant Body quality that allows us to come through anything, radiantly and cheerfully no matter what setbacks, obstacles or challenges we face. Practicing this set enhances our radiance so that we don’t give up when prosperity is right around the corner. It also enhances general flexibility and strengthens the aura and the sciatic (life) nerve. This is a very energizing set and good for beginners, too.
AWAKENING YOURSELF TO YOUR TEN BODIES
The Ten Bodies are: Soul Body Negative Mind Positive Mind Neutral Mind Physical Body Arc Line Auric Body Pranic Body Subtle Body Radiant Body
- Stretch Pose – Lie on your back with your arms at your sides.Raise the head and the legs six inches, and the hands six inches
with the palms facing each other slightly over the hips to build energy across the navel point. Point the toes, keep your eyes
focused on the tips of the toes and do Breath of Fire. 1-3 minutes.
- Bring the knees to the chest, with the arms wrapped around the Tuck the nose between the knees, and begin Breath of Fire.
1-3 minutes.
3. Sit in Easy Pose. Raise the arms to a 60 degree angle, with the fingers tucked into the mounds of the hands. Keep the thumbs pointing up. Eyes closed, concentrate at the third eye point and do Breath of Fire. 1-3 minutes.
- Sit with the legs stretched wide apart. Arms overhead, inhale, then exhale, stretch down and grab the toes of the left foot. Inhale and come up, and then exhale and stretch down over the right leg and grab the toes. Continue 1—3 minutes.
5. Continue to sit with the legs stretched wide apart. Hold onto the toes, inhale and stretch down bringing the forehead to the floor, then exhale and come sitting up. 1-3 minutes.
6.Camel Ride –Sit in Easy Pose. Grab the shins in front with both Inhale. Flex the spine forward and rock forward on but
tocks. Then exhale, flex the spine backwards and roll back on but tocks. Keep the head level and arms fairly straight and relaxed.
1-3 minutes.
7. Rock pose -Sit on heels, Inhale. Flex the spine forward and rock forward on the inhale. Then exhale, flex the spine backwards and roll back on buttocks. Keep the head level and arms fairly straight and relaxed. 1-3 minutes.
8. Still on the heels, grasp the shoulders with the fingers in front, thumbs in back. Inhale and twist to the left, exhale and twist to the right. Keep the arms parallel to the floor. 1-3 minutes.
9.Grasp the shoulders as in the previous exercise. Inhale and raise the elbows
up so that the backs of the wrists touch behind the neck.Exhale and lower the elbows to the original position. 1-3 minutes.
10. Interlace the fingers in Venus lock. Inhale and stretch the arms up over the head, then exhale and bring the hands back to the lap. 1-3 minutes.
11. Sit in Easy Pose with the hands resting on the knees. Inhale and shrug the left shoulder up, then exhale and raise the right shoulder up as you lower the left shoulder. Continue for 1 minute. Then, reverse the breath so that you inhale as you shrug the right shoulder up, exhale as you shrug the left shoulder and lower the right shoulder. Continue for 1 minute. Inhale and shrug both shoulders up, exhale down. 1 minute
12. Remain sitting in Easy Pose hands on the knees. Inhale, and twist your head to the left, and exhale and twist it to the right, like shaking your head “no”. Continue for 1 minute. Then reverse your breath, so that you inhale and twist to the right, and exhale and twist to the left. Continue for 1 minute. Inhale deeply, concentrate at the third eye, and slowly exhale.
13. Frog Pose – Squat down so the buttocks are on the heels. The heels are off the ground and touching each other. Put the finger tips on the ground between the knees. Keep the head up. Inhale, straighten legs up, keeping the fingers on the ground. Exhale and come down. The inhale and exhale should be strong. Continue this cycle 26- 54 times.
14Deeply relax on the back.
Laya Yoga Meditation
Sit in Easy Pose with the hands on the knees in gyan mudra (thumb and index finger together.) Chant “Ek Ong Kar-a, Sat(a) Nam-a, Siri Wha-a Hay Guru.” pull in the navel point for ek and release and then on each a pull the navel in and up and release. This is a 3-1/2 cycle meditation. to end inhale and hold the breath and visualize the sound going from the base of the spine to the top of the head in 3 1/2 circles. 11-31 minute
Kundalini Yoga meditation when you don’t know what to do What It Will Do for You
When you don’t know what to do, try this meditation. It is very simple, but very powerful if done correctly. It coordinates both areas of the brain, gives you powerful insight and coordinates the mystery of spiritual phenomena into the mastery of the three bodies (physical, mental and spiritual). Though it looks simple, it solves many complications. It is sometimes called Gyan Mudra Kriya
How to Do It
Sit straight, cross-legged or in a chair. Relax the arms down by the side of the body. Bend the elbows and raise the hands up and in until they meet at the level of the chest. The fingers of each hand are extended and joined in a relaxed way. Cross the hands with both palms facing toward the chest. One palm rests in the other and the thumbs are crossed. The fingers point up at a comfortable angle. (The position of left and right hand is interchangeable for this exercise.)
Look at the third eye, then bring the eyes to the tip of the nose.
1.Inhale through the nose, then exhale through the nose.
2. Inhale through the mouth, and exhale through the mouth.
3.Inhale through the nose, and exhale through the mouth.
4 Inhale through the mouth, and exhale through the nose.
Continue this sequence. All breaths should be deep, complete, and powerful. When breathing through the mouth, purse the lips almost as if to whistle.
Start practicing this kriya for 11 minutes and gradually increase the time to a half hour.
Four Stroke Meditation for Meditative Balance
Come sitting in a comfortable position with a straight spine either on the floor in a crossed legged position or in a chair with your feet flat on the floor in front of you.
Press your hands together in front of the center of your chest, but not touching it. The hands are held so that the fingertips are pointing away from the body at about a sixty-degree upward angle. Fold the sun (ring) fingers down so they each press on top of the opposite hand. The other fingers remain extended, as if you are praying, and the thumbs do not cross.
Eyes: are nine-tenths closed.
Breath: Inhale deeply and completely through the nose in one stroke (2-3 seconds).
Exhale in 4 equal strokes through the nose, mentally chanting the mantra.
Mantra: Saa,Taa, Naa, Maa (1 stroke per second = 4 seconds)
(SA- means birth/Infinity, TA- means life/existence, NA- means death/transformation, MA- means rebirth/regeneration)
Continue for 5 – 31minutes.
Meditation for the positive mind
This practice opens the heart center and the feelings of the positive self. It is a gesture of happiness. It has a great history and is said to have been practiced by many great and wise spiritual leaders including Buddha and Christ. The hand mudra became a symbol for blessing and prosperity.
Posture: Sit with an erect spine. Curl the ring finger and little finger into each palm. Bend the thumbs over top of them to lock them into place. Keep the first two fingers straight. Bring the arms so the elbows are by the sides, and the hands are by the shoulders with the two fingers of each hand pointing straight up. Bring the forearms and hands forward to an angle of 30 degrees from the vertical. Press the shoulders and elbows back firmly but comfortably. The palms face forward.
Eyes and Mental Focus: Close the eyelids. Roll the eyes up gently and concentrate at the brow point, the Third Eye area at the top of the nose where the eyebrows would meet.
Breath: Create a steady, slow, deep, and complete breath.
Mantra: Mentally pulse rhythmically from the brow point out to Infinity the sounds: Saa taa naa maa
Saa is Infinity. Taa is Life. Naa is Death. Maa is Rebirth/transformation. This describes the cycle of life. This kriya brings a total mental balance to the psyche. The entire mantra means, “I meditate on Truth, Truth that I am.”
Time: Try it for 40 days. During that time eat lightly and speak only truth directly from your heart. Practice for 11 to 62 minutes.
To End: Inhale deeply and exhale three times. Then open and close the fists several times. Relax.
Kriya to find advantage in disadvantage:
This is a wonderful kriya to keep in cherdi kala/rising spirit and find something positive even in very difficult circumstances.
- sit in easy pose. Sufi Grinds: hands on the knees and start making circles with the spine around the bowl of the pelvis. Continue for a minute and a half and then swap directions and continue for a minute and a half.
- Sit in easy pose: bring elbows shoulder height and and forearms vertical with hands in gran mudras and inhale and turn body and head to the left and exhale turn body and head to the right. 3 mins
- lie on your back. lift the legs to 90 degrees. hold onto toes or to where you can reach on the legs. lift the head and start to
- Crow: Crouch down with feet splaying a little outwards and feet a little more than hip distance apart. hands in prayer mudras at heart. inhale up and exhale crouch down. 3 mins
- come into cow pose. now extend the left leg behind you and bring the right foot infant of the left knee and begin to breathe in through the mouth and exhale through the nose. then swap over half way and extend the right leg behind you and bring the left foot infant of right knee and continue to breathe in same manner. 3 mins
- Triangle Pose (downward dog): 3 mins.
- Come into archer pose on the right side and bring arms up to the ceiling and hands are in prayer mudras and being breath of fire. 3 mins. half way through exercise swap sides and continue to do breath of fire.
- standing up. inhale bring arms out to the side palms facing outwards and immediately bring arms up to the sky and then exhale forward bend. continue in this mode for 3 mins.
- Foreward bend: inhale stretch up and back and exhale forward bend with hands touching the floor. continue for 3 mins.
Meditation to change the negative into the positive:
Sit in easy pose with hands in gyan mudra with eye focus at the third eye point. Chant the mantra ek ong kar sat gur Prasad sat gur prasaad ek ong kar. This mantra can turn a negative into a positive. If you find yourself not only locked in due to the corona virus, it is possible you may find yourself locked into negative way of thinking. If that is the case, try this meditation and chant it with reverence for 11 mins and experience how the mindset can change from negative to positive with regular practice.
Kriya to open your wings
- In easy pose, stretch arms up over head joining the palms together. Roll armpits toward each other to open the back. Lift the chest and arch back. Both root lock and neck lock are applied. Inhale slowly and deeply through the mouth with a whistle. Continue for 5 minutes.
2. Interlock your fingers, pressing the palms outward. Inhale and stretch your arms out in front, spreading the shoulder blades apart and opening the ribs. Exhale, bring arms back in toward the chest. Continue working this movement with the breath for 2 minutes. Move into exercise #3 without pausing.
- With fingers interlaced, palms facing outward as above, inhale, stretch the arms out in front hold the breath in as arms raise above the head then back in front of you, parallel to the ground. Exhale as the arms come back in toward the chest. Continue for 2 minutes, then move directly into exercise 4.4. Stretch arms out, fingers spread apart, your arms will be angled upward about 60-degrees. Inhale slowly clench the fists with great tension all over especially in your arms, and bring the fist toward the chest. Once the fists reach the chest exhale and stretch the arms back out to 60-degrees. Continue for 3 minutes and keep your face clenched and angry for the whole 3 minutes.
- Interlace your fingers and bring the hands behind the head, palms face up toward the sky. Keep the neck straight, chest open and chin in. Inhale, and stretch the arms up overhead. Exhale bring them back down behind the head. Keep the breath and movement in sync; continue for 2 minutes.
- Stretch arms up overhead, palms together, thumbs locked together. Roll armpits in toward each other. Inhale twist to the left, Exhale to the right. Let this movement flow back and forth with no stops. Continue for 2 minutes.
- Interlace fingers, palms facing down this time. Hold interlaced hands at the heart, inhale and raise them up to the brow, powerfully exhale, lower arms back down to the heart. Continue 2 minutes.
- Place hands on shoulders, fingertips in front of shoulder, thumb behind (grabbing your shoulder). Inhale, twist to the left. Exhale to the right. Continue for 2 minutes.
- Sit in easy pose with hands on knees.
10. Shoulder shrugs. Inhale the shoulders up. Exhale, bring them back down. Move go, fly!! 2 minutes. Move right in to exercise #11.
11 Holding on to the knees begin flexing the upper half of the spine. Inhale, heart comes forward. Exhale, heart goes back, spine curves, shoulder blades open. Continue for 2 minutes.
12 Sit in Easy Pose. Hold root lock and neck lock. Close the eyes and focus up and out through the crown of the head. Concentrate on the crown chakra point. 3 minutes.
13 . Lie on your back and totally relax!!
CROSS HEART KIRTAN KRIYA
Benefits:
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Stimulates the nerve endings in the fingertips
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balancing the right and left hemispheres of the brain.
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This positively changes your habits
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and works through insecurities.
Practice: for 11 to 31 minutes.
Posture:
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Sit straight in a chair or cross legged on the floor.
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Cross forearms below the wrist and hold them in frontof the chest with the arms out slightly.
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Palms are face up and slightly turned toward the chest.
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Look a the tip of the nose.
Recite the mantra aloud.
“SA TA NA MA” (the a’s sound like “a” in “father.”)
The words SA TA NA MA are component parts of the mantra “Sat Nam,” which means Truth is my identity.
As you recite each syllable, touch the thumbs to each fingertip, starting with the index finger:
“SA” – Index finger “TA” – Middle finger “NA” – Ring finger “MA” – Little finger
Continue repeating the sequence always starting with the index finger.
The pace between each movement is approximately 1 second per fingertip.
To end,
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inhale, hold the breath for a few seconds,
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focus the eyes upward,
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exhale and relax.
KRIYA FOR DETOXIFICATION
Lie on the Back. The legs are straight. Your heels are together and your toes point upward. Keeping your heels together, spread your feet apart so that they both point out to the sides. The right foot points to the right and the left foot points to the left. Then close your feet so they once again point straight upward. Continue quickly opening and closing your feet, keeping your heels together (4 minutes).
Still Lying on the Back. Put your hands under your head. Raise your legs up about two feet and scissor the legs up and down without letting the descending heel touch the ground. Keep your legs straight, do not bend at the knees (4 minutes).
Cobra Pose. Roll over on your stomach and stick out your tongue. Exhale through your mouth and push up into Cobra Pose. Raise the head up, chest up and now smoothly push yourself up. Make sure the arms are shoulder-width apart, fingers pointing forward, elbows rolled back and down, chest high and head back. If you’re flexible, the whole pelvic area is on the ground.
(There are two ways to move into Cobra Pose. The classic way is to engage the hands under the shoulders with palms flat on the ground. The feet are together with the tops of the feet on the ground. Arch up with the upper body first. Pull the shoulders down and back. Then pull the head and heart up. If you are flexible, straighten the arms. Alternatively start out in Platform Pose and drop down into Cobra, gradually moving into the posture, even keeping the pelvis off the ground. If you are not very flexible keep the forearms on the ground like a sphinx or do not straighten the arms. Either way, stretch up across the abdomen and chest and away from the lower back.)
Turn over on your Back. Bring your knees up to your chest. As the knees touch the chest, raise your arms up to 90 degrees (parallel to each other). Straighten your legs and lower your arms and legs back to the floor at the same time. Continue this movement vigorously (3 minutes). This is a controlled movement. There should be no noise when the arms and legs touch the ground.
Easy Pose. Apply Root Lock and Neck Lock. Revolve the torso around the base of the spine. This churning movement is done in a counter-clockwise direction. Move as quickly as you can during the last minute (3 minutes).
Stand Up. Bend over and grab your ankles. While holding onto your ankles, sit down in Crow Pose and come back up, Continue this movement for 2 minutes.
Easy Pose. Chant “Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Wahe Guru.” One full repetition of the mantra takes 7-8 seconds. Continue for 11 minutes.
Last Resort Meditation
Posture: Sit in Easy Pose with the spine straight. Have the hands in the lap, palms up, right hand resting in left, thumb tips touching.
Eye Focus: Eyes are closed.
Mantra: Chant the Wahe Guru Wahe Jio mantra 8 times on one breath. Chant in a monotone:
Whaa-Hay Guroo Whaa-Hay Guroo Whaa-Hay Guroo Whaa-Hay Jee-0
Breathe very deeply in order to complete the cycle, which will take approximately 45 seconds. Release the breath very slowly as you chant. If at first the breath doesn’t hold for the full 8 repetitions, stop, breathe, and begin again. Build up your capacity.
Time: Start with 11 minutes maximum. Gradually increase to 22 minutes, then 33 minutes.
MEDITATION TO CHANGE THE EGO
Sit in an Easy Pose, with a light jalandhar bandh.
Eyes: Fix the eyes on the knuckles of the thumbs. Narrow the eyelids.
Mudra: Keep the spine straight and the chest slightly lifted. Relax the arms down at the sides. Raise the hands in front of the center of the chest at the level of the heart. The palms face toward each other. Curl the fingers into a loose fist. Keep the thumbs extended and point them upwards. Bring the hands toward each other until the top segment of the thumbs touch along the side of the thumbs. The rest of the hands stay separated.
Breath: Bring your concentration to the breath. Create a steady breath rhythm with the following ratio and pathway: Inhale through the nose slowly. The length is about 8 seconds. Hold in the breath for about 8 seconds. Release the breath through the nose in 8 equal strokes. Hold the breath out for 8 seconds. Once this pattern is set, you can gradually increase the time from 8 seconds to as long as you like. If you increase the time, keep the time equal in each section of the pranayam.
Time: Begin this practice gradually. Start with 3 minutes. Increase the time to 31 minutes by adding 3-5 minutes per week of practice.
To End: At the end of a session, inhale deeply, stretch the hands over the head, and open and close the fists several times. Relax the breath.
To Finish, inhale deeply and stretch your arms over your head with your palms touching. Hold your breath 20-40 seconds as you stretch your spine upward. Exhale. Repeat this sequence two more times.
Meditation for the negative mind
When you need to balance the flashing negativity and protective fervor of the Negative Mind, use this meditation. It clears the subconscious of unwanted negative or fearful thoughts. Then the Negative Mind can give you clear signals to protect and to promote you. The posture is one of calmness and humility that lets the Creator, the Unknown, cover and shield you.
Posture: Sit straight in an easy cross-legged pose. Make a cup of the two hands with both palms facing up, and the right hand resting on top of the left hand. The fingers will cross over each other. Put this open cup at the level of the heart center. Elbows are relaxed at the sides.
Eye Focus: Your eyes are slightly open and looking down toward the hands.
Breath: Inhale deeply in a long steady stroke through the nose. Exhale in a focused stream through rounded lips. You will feel the breath go over the hands.
Mental Focus: Let any thought or desire that is negative, or persistently distracting come into your mind as you breathe. Breathe the thought and feeling in, and exhale it out with the breath.
Time: 11 to 31 minutes
To End: Exhale completely and suspend the breath out as you lock in the navel point. Concentrate on each vertebra of the spine until you can feel it all the way to the base, as stiff as a rod. Then inhale powerfully, exhale completely, and repeat the concentration. Repeat this final breath 3-5 times. Then relax completely.
Strengthening the aura kriya:
1. Stand up and bend forward so the palms are on the ground and the body forms a triangle. Raise the right leg up with the knee straight. Exhale and bend the arms and bring the head toward the ground. Inhale and raise up to the original triangle pose. Continue this triangle push-up for 1 minute. Switch legs and continue for 1 minute.
2. Sit in easy pose. Extend the left hand forward as if grasping a pole so the palm faces to the right. Cross the right hand beneath the left, palm down. Drop the thumb so the palm faces the right. Grasp the left hand (put the right fingers over the left hand). Inhale and raise the arms to 60 °. Exhale and bring the arms down to shoulder level. Keep the elbows straight. Breathe deeply for 2 to 3 minutes. Then inhale and stretch the arms up. Relax.
3. Bring the arms in front of you with the hands at the level of the face, palms facing each other about 6 inches apart. As you inhale, swing the arms down and back. Exhale and bring them forward to the original position. Continue for 3 minutes with deep rhythmic breaths.
Kriya – Stress Set for Adrenals and Kidneys
1.Lotus Mudra. In Easy Pose, rub the palms together. Inhale and stretch the arms out to the sides, parallel to the ground, with palms facing out. Exhale and bring the hands together, hitting the bases together. Fingers stretched in Lotus Mudra. To end, inhale with palms together. 1-3 minutes.
2.Easy Pose with Breath of Fire. Interlace pinkies in front of the Heart Center, curling the other fingers into pads, thumbs sticking up. Lower the hands to the Solar Plexus. Pull on the pinkies and do Breath of Fire from below the navel. Feel a pull across the back. 1-3 minutes.
This generates a heat and works on one side of the adrenals.
3.Easy Pose with Cannon Breath. Begin Cannon breath (Breath of Fire through puckered mouth). Inhale and concentrate on the spine. 1-3 minutes.
This works on the other side of the adrenals.
4.Easy Pose. Place the left hand on the back at the bottom rib, with the palm out. Have the right arm straight out, palm forward and up at 60 degrees. Keeping the spine straight, stretch from the shoulder. With the eyes wide open, chant Har, Har, Har, powerfully from the navel
5.Body Drops. In full lotus posture (if not possible, in Easy Pose), place the hands on the ground by the side of the body. Do Body Drops, inhaling up and exhaling down. 1-3 minutes.
6.Easy Pose. Place the hands in front of the solar plexus, left hand facing the body, right hand pressing the left wrist with the base of the palm (do not touch the body with the hands). Look down with powerful, long, deep breathing. 1-3 minutes.
The power of the breath is the depth to which you will cleanse.
7.Front Stretch with Spine Straight. Sit with legs stretched out in front, arms our parallel to the ground, hands in fists, thumbs pointing up. Inhale, stretching forward, exhale leaning back. Powerful breath. Keep arms parallel to the ground. 1-3 minutes.
8.Pelvic Lift. Lying on the back, bend the knees, bringing the soles of the feet flat onto the ground, heels at the buttocks. Grab the ankles. Inhale, lift the pelvis up; exhale down. 1-3 minutes.
9.Modified Cat-Cow. In Cat-Cow position, exhale as you bring the left knee to the forehead, and inhale as you stretchy the leg out and up in back. Do not over-extend. Switch legs. 1-3 minutes.
10.Sit on the Heels. Bring the forearms to the ground in front of the knees, palms together, thumbs pointing up. Inhale as you stretch over the palms and exhale back. Keep the chin up to create pressure on the lower back. 1-3 minutes.
11.Back Rolls. Bring the knees to the chest, nose between the knees, breathing normally, and roll back and forth on the spine. 1-3 minutes.
Relax. It is nice to relax for an hour afterward. Have a glass of water. This set is done with very little pause between the exercises.
Meditation for a Calm Heart
Sit in an Easy Pose, with a light jalandhar bandh.
EYES: Either close the eyes or look straight ahead with the eyes 1/10th open.
MUDRA: Place the left hand on the center of the chest at the Heart Center. The palm is flat against the chest, and the fingers are parallel to the ground, pointing to the right. Make Gyan Mudra with the right hand (touch the tip of the index (Jupiter) finger with the tip of the thumb). Raise the right hand up to the right side as if giving a pledge. The palm faces forward, the three fingers not in Gyan Mudra point up. The elbow is relaxed near the side with the forearm perpendicular to the ground.
Breath: Concentrate on the flow of the breath. Regulate each bit of the breath consciously. Inhale slowly and deeply through both nostrils. Then suspend the breath in and raise the chest. Retain it as long as possible. Then exhale smoothly, gradually, and completely. When the breath is totally out, lock the breath out for as long as possible.
Time: Continue this pattern of long, deep breathing for 3-31 minutes.
To End: Inhale and exhale strongly 3 times. Relax.
Sit in an Easy Pose, with a light jalandhar bandh.
EYES: Either close the eyes or look straight ahead with the eyes 1/10th open.
MUDRA: Place the left hand on the center of the chest at the Heart Center. The palm is flat against the chest, and the fingers are parallel to the ground, pointing to the right. Make Gyan Mudra with the right hand (touch the tip of the index (Jupiter) finger with the tip of the thumb). Raise the right hand up to the right side as if giving a pledge. The palm faces forward, the three fingers not in Gyan Mudra point up. The elbow is relaxed near the side with the forearm perpendicular to the ground.
Breath: Concentrate on the flow of the breath. Regulate each bit of the breath consciously. Inhale slowly and deeply through both nostrils. Then suspend the breath in and raise the chest. Retain it as long as possible. Then exhale smoothly, gradually, and completely. When the breath is totally out, lock the breath out for as long as possible.
Time: Continue this pattern of long, deep breathing for 3-31 minutes.
To End: Inhale and exhale strongly 3 times. Relax.
Heart Seal Meditation
Posture: Sit in a meditative pose.
Eyes: Closed; focus through the Brow Point.
Mudra: Bring the hands to the Heart Center. Cross the right hand over the left, in the center of the chest. Feel your heart beat. Keep the chest lifted slightly.
Mantra: Continue to chant the mantra, Humee Hum, Brahm Hum, using track four of Gurusangat Singh and Gurucharan Singh’s Humee Hum.
Time: Continue for 31 minutes.
To End: Inhale deeply, suspend the breath and press the hands firmly on the chest. Exhale in one powerful stroke through the mouth. Repeat three times.
In this meditation, seal the sense of your Self al the Heart Center. Sit still and consolidate your Self. Welcome the unknown infinity of your being and synchronize with every action, thought and cell. Meditate and become aware of all sensations. Become aware that you are aware; aware that you are present and observing; aware that all that flows through you is not you; aware that you are created and creating in this moment; aware that each moment records your thoughts, acts and feelings as a ripple in infinity and for eternity.
Before this vastness, become humble, joyous, contained, content and conscious. Rest in simplicity; practice alertness with a full heart, and bless all. Bless your Self; bless your friends and enemies; bless all that is known to you; bless all that is unknown. Be clear, crystal clear.
Meditation for stress and sudden shock
This meditation balances the left hemisphere of the brain with the base of the right hemisphere. This enables the brain to maintain its equilibrium under stress or the weight of a sudden shock.
It also keeps the nerves from being shattered under those circumstances. Under stress and sudden shock, the two hemispheres of the brain react differently. One side handles the more positive emotions and the other the more negative; one side deals with the unusual and threatening changes in the environment and the other analyzes and systematizes our responses.
This meditation uses the power of the mantra and the rhythm of the breath to create balance.
Posture: Sit in an Easy Pose, with a light jalandhar bandh (neck lock).
Mudra: Relax the arms down with the elbows bent. Draw the forearms in toward each other until the hands meet in front of the body about 1 inch (2.5 cm) above the navel. Place the palms up, and rest the right hand in the palm of the left hand. Place the thumb tips together, and pull the thumbs toward the body.
Eyes: Look at the tip of the nose, the Lotus Point.
Breath: Deeply inhale and completely exhale as you chant the mantra.
Mantra: Chant the mantra 3 times. The entire mantra must be chanted on only one breath. Use the tip of the tongue to pronounce each word exactly, and chant in a monotone. The rhythm must also be exact.
SAT NAAM SAT NAAM SAT NAAM SAT NAAM SAT NAAM SAT NAAM WHA-HAY GUROO
Time: Begin with 11 minutes and slowly build up to 31 minutes.
To End: Inhale and completely exhale 5 times. Then deeply inhale, hold the breath and stretch the arms up over the head as high as possible. Stretch with every ounce that you can muster. Exhale and relax down. Repeat twice.
BREATH OF TEN MEDITATION TO BE DISEASE FREE
Posture: Sit in Easy Pose with a straight spine.
Mudra: Your elbows are bent and your forearms and hands are relaxed in a clapping position at the level of the solar plexus. Your hands move in and out as if you are clapping but they do not touch. Stop the inward motion when the hands are about six to eight inches apart. Move slowly and rhythmically.
Focus: Concentrate on the energy you feel between the palms of your hands.
Breath: The breath is timed with the movement of the hands. Each stroke of the breath is one complete clapping motion (hands move in, hands move out). Inhale in five strokes through the nose as you complete five complete clapping motions. Then exhale in five strokes through the mouth as you complete the next five clapping motions. Continue and do not break the rhythm of the movement and the breath.
Time: To put all the chakras in rhythm, do this meditation every day for 11 minutes. You can gradually increase the time to 16 ½ minutes.
To End: Inhale and hold the breath for 20 seconds as you press your hands against your face as hard as you can. Exhale. Inhale again, and hold the breath 20 seconds as you press your hands strongly against your heart center. Exhale. Inhale one last time and hold the breath 20 seconds as you press your hands against your navel point. Exhale and relax.
Meditation to take you beyond fear
Sit with a straight spine. Relax arms at the sides with elbows against the ribs. Forearms are parallel to the ground and angled outward to form a 60-degree angle between them. Hands are in closed Lotus Mudra, the finger and thumbs tips all touching, with the fingers and thumbs pointing up. Focus at the brow point. Inhalevery deeply and fully. Exhale completely. Lock the breath out. Pull the navel point in. Apply a firm MulBandh. As you hold the breath out, repeat mentally in 76 beats: Saa taa naa maa Saa taa naa maa Saa taa naa maa Saa taa naa maa
Then inhale deeply, and exhale immediately. Continue for 31 minutes.
This meditation takes you beyond all fear and lets the soldier act direct and true.
Cross Heart Kirtan Kriya
This meditation balances the hemispheres of your brain, allows your past to become processed and released, and eliminates insecurities.
Posture:
Sit in easy pose with a straight spine. Cross the forearms below the wrist and place them in front of the chest. Arms should be out slightly and angled a bit up towards the chest.
Eye Focus:
Look down to the tip of your nose.
Mantra:
Sa – Infinity Ta – Life Na – Death, Transformation Ma – BirthProcess:
Chant “Sa Ta Na Ma” out loud and press the corresponding fingers to your thumb on each syllable.
Sa – Press thumb and index finger (brings knowledge)
Ta – Press thumb and middle finger (brings wisdom and patience)
Na – Press thumb and ring finger (brings vitality)
Ma – Press thumb and pinkie finger (brings enhanced communication)
Continue 11-31 minutes.
To Finish:
Inhale and suspend your breath, roll your eyes back up and become completely still. Then relax.
All Meditations and kriyas courtesy from KRI library of teachings and 3HO.org.