August1991

Two exercises must be done with a partner. 1. Sit in Rock Pose with your hands in Venus Lock behind your back. Open your mouth and stick your tongue out as far as you can. Inhale in the up position and, as you exhale, bring your forehead to the ground, keeping your mouth open and your tongue out. This exercise corrects imbalances in the reproductive system. 2. Sit in celibate pose with your hands in Venus Lock on the top of your head. Inhale and twist left. Exhale and twist right. This exercise...

Introduction

If you are a beginning student of Kundalini Yoga, practicing for less than six months, or if you have been practicing without the aid of a certified 3HO Foundation teacher, please read this introduction before you begin to practice from this instruction manual. This manual has been prepared as a supplement and extension to Sadhana Guidelines, in which Yogi Bhajan, who brought the science of Kundalini Yoga to the West, explains yoga, meditation, and the Kundalini. Also important for beginners...

Acknowledgment Of Yoga

The technology of Kundalini Yoga and White Tantric Yoga was brought to the West from India by the grace of the Siri Singh Sahib, Harbhajan Singh KhalsaYogiji (Yogi Bhajan).The teachings in this manual are entirely his gift. We wish to gratefully acknowledge his gift and inspiration to serve our highest human potential. Any errors or omissions in this manual are entirely the fault of the Editors and the Illustrator and by no means reflect upon the perfection and comprehensiveness of the...

Soparshan Chakra Kriya

Focus The eyes are focused at the tip of the nose. Meditation Block off the right nostril with the right thumb. Inhale slowly and deeply through the left nostril. Hold the breath. Mentally chant Wahe Guru sixteen times, pumping the navel point once on Wha, once on Hey, and once on Guru. (You pump the navel three times with each complete repetition of Wahe Guru and you chant Wahe Guru sixteen times. Therefore on each breath, you pump the navel point 48 times.) Unblock the right nostril. Use the...

Meditation For The Fifth Chakra

Posture Sit in easy pose, with a straight spine. Position Thumb and forefinger are in gyan mudra, the other fingers are relaxed and slightly curved. The hands are on the knees. The neck is absolutely straight with the chin pulled in. This is Jalandhara Bhand or neck lock. The chin rests in the notch between the collar bones at the top of the breast bone. The head stays level without tilting forward. The spine in the neck is straight. The chin is pulled in, the chest is out and there is little...

To Activate The Central Nervous System And Stimulate The Pituitary Gland

Sit in easy pose with your elbows bent and your hands a little higher than shoulder level. The index Jupiter finger of each hand is pointing straight upward and the other three fingers are curled into a fist with the thumb on top locking the fingers into position. Make your Jupiter fingers stiff and as hard as steel. Wrinkle your nose up so that it lifts your upper lip up from your teeth. You will look funny. Begin a strong breath through the tip of your nose. This is not as fast as breath...

Chakras Physical Wisdom And Healing

Part of the physical wisdom we find in the body comes from its connection to a subtle realm. The body is physical. We can see it with our eyes. But the body also has another field of energy and activity that we cannot see with the eye. Yogis who have trained themselves to see this energy field say it is like light radiating in complex patterns from each cell of the body. It is fluid and constantly moving. In that whirlpool of activity, there are subtle vortexes that interconnect the subtle and...

October 23 1985

Har Har Mukande Arms

This special breath exercise is called Swimming through the Pranic Ocean. Sit in easy pose and move the arms like you are swimming. Extend one and then the other in constant motion. As one arm extends, the other draws back with the elbow along your side. Do not punch. Create a smooth, circular swimming motion that moves the shoulders, rib cage, and back muscles. Create a powerful breath of fire through an open mouth in rhythm with the arm motion. Keep the back molars together so the breath...