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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 are the descriptions of the basics of Kundalini Yoga: asanas (postures), mudras (hand positions), bhandas (energy locks), and mantras (sound currents) written by Gurucharan Singh Khalsa. For copies of this manual contact: Ancient Healing Ways, 2545-D Prairie Road, Eugene, OR 97402.1-800-359-2940


Kundalini Yoga is a spiritual discipline which cannot be practiced without a teacher. However it is not necessary for the teacher to be physically present when you practice. To establish a creative link with the Master of Kundalini Yoga, Yogi Bhajan, you should be sure to tune in to his energy flow using the Adi Mantra, "Ong Namo Guru Dev Namo."


Every Kundalini Yoga session begins with chanting the Adi Mantra: "Ong Namo Guru Dev Namo." By chanting it in proper form and consciousness, the student becomes open to the higher self, the source of all guidance, and accesses the protective link between himself or herself and the divine teacher.


Sit in a comfortable cross-legged position with the spine straight. Place the palms of the hands together as if in prayer, with the fingers pointing straight up, and then press the joints of the thumbs into the center of the chest, at the sternum.

Inhale deeply. Focus your concentration at the root of the nose between the eyebrows, your brow point. As you exhale, chant the entire mantra in one breath. If your breath is not capable of this, take a quick sip of air through the mouth after "Ong Namo" and then chant the rest of the mantra, extending the sound as long as possible. The sound "Dev" is chanted a minor third higher than the other sounds of the mantra.

As you chant, vibrate the cranium with the sound to create a mild pressure at the third-eye point. Chant this mantra at least three times before beginning your Kundalini Yoga practice.


The "O" sound in Ong is long, as in "go" and of short duration. The "ng" sound is long and produces a definite vibration on the roof of the mouth and the cranium. The first part of Namo, is short and rhymes with "hum." The "O", as in "go" is held longer.

The first syllable of Guru is pronounced as in the word, "good." The second syllable rhymes with "true," The first syllable is short and the second one long. The word, Dev rhymes with "gave."


Ong is the infinite creative energy experienced in manifestation and activity. It is a variation of the cosmic syllable "Om" which is denotes God in His absolute or unmanifested state. God as Creator is called Ong.

Namo has the same root as the Sanskrit word Namaste which means reverent greetings. Namaste is a common greeting in India accompanied by the palms pressed together at the chest or forehead. It implies bowing down. Together Ong Namo means "I call on the infinite creative consciousness," and opens you to the universal consciousness that guides all action.

Guru is the embodiment of the wisdom that one is seeking. The Guru is the giver of the technology. Dev means higher, subtle, or divine. It refers to the transparent or spiritual realms. Namo, in closing the mantra, reaffirms the humble reverence of the student. Taken together, Guru Dev Namo means, "I call on the divine wisdom," whereby you bow before your higher self to guide you in using the knowledge and energy given by the cosmic self.


The following pages contain many wonderful techniques. To fully appreciate and receive the benefits of each one you will need mental focus. Unless you are directed to do otherwise, focus your concentration on the brow point, which is located between the eyebrows just above the root of the nose. With your eyes closed, mentally locate this point by turning your eyes gently upwards and inwards. Remain aware of your breath, your body posture, your movements, and any mantra you may be using, even as you center your awareness at the brow or third eye point.


A mantra is a sequence of sounds designed to direct the mind by their rhythmic repetition. To fully utilize the power of mantra, link the mantra with your breath cycle. A basic mantra is Sat Nam (rhymes with "But Mom"). Sat Nam means "Truth is my identity." Mentally repeat "Sat" as you inhale, and "Nam" as you exhale. In this way you filter your thoughts so that each thought has a positive resolution. Mantra makes it easier to keep up during strenuous exercises and adds depth to the performance of even the simplest ones.


Kundalini yoga exercises may involve rhythmic movement between two or more postures. Begin slowly, keeping a steady rhythm. Increase gradually, being careful not to strain. Usually the more you practice an exercise, the faster you can go. Just be sure that the spine has become warm and flexible before attempting rapid movements. It is important to be aware of your body and to be responsible for its well-being.


Unless otherwise stated, an exercise is concluded by inhaling and holding the breath briefly, then exhaling and relaxing the posture. While the breath is being held, apply the mulbandha or root lock, contracting the muscles around the sphincter, the sex organs, and the navel point. This consolidates the effects of any exercise and circulates the energy to your higher centers. Do not hold the breath to the point of dizziness. If you start to feel dizzy or faint, immediately exhale and relax.


An important part of any exercise is the relaxation following it. Unless otherwise specified, you should allow one to three minutes of relaxation in easy pose or lying on the back in corpse pose after each exercise. The less experienced you are or the more strenuous the exercise, the longer the relaxation period should be. Some sets end with a period of "deep relaxation" which may extend from three to ten minutes.


See Appendix A for information on where to get music played in various sets. If you do not have the specific tape played in a set you may substitute other meditative music or do the set without music.


The exercises in this manual are designed to be safe for most people provided the instructions are followed carefully. The benefits attributed to these exercises come from the centuries-old Yogic tradition. Results will vary due to physical differences and the correctness and frequency of practice. The publishers and authors disclaim all liability in connection with the use of the information in individual cases. As with all unsupervised exercise programs, your use of the instructions in this manual is taken at your own risk. If you have any doubts as to the suitability of the exercises, please consult a doctor.

We invite you to now enjoy the practice of the Kundalini yoga techniques contained in the following pages. If you have any questions or concerns about your practice of Kundalini Yoga, please contact your local 3HO Foundation teaching center, listed in the yellow pages.



Self Healing 1

Self-Renewal 2

Strengthen the Immune System I 4

Strengthen the Immune System II 5

Change the Ions in the Body 6

The Healing Strength of the Inner Self 7

Massage for the Lymphatic System 8

Perpetual Youth 10

For Creativity 12

To Activate the Central Nervous System 14

For Inner Vitality and Stamina 15

Immune Yoga I 16

Immune Yoga II 18

For Energy and Rejuvenation 19

Yoga For Children 20

Yoga for Young People 22

More Yoga for Young People 24

Re-Vibrate the Immune System 26

Balance of Prana and Apana 28


Chakras, physical wisdom, and healing 30

Meditation for the First Chakra 32

Meditation for the Second Chakra 33

Meditation for the Third Chakra 34

Meditation for the Fourth Chakra I 35

Meditation for the Fourth Chakra II 36

Meditation for the Fifth Chakra 37

Meditation for the Sixth Chakra 38

Meditation for the Seventh and Eighth Chakras 38

Sodarshan Chakra Kriya 39


Kundalini Meditations for Physical Wisdom 40

Adjust the Brain and Increase Intelligence 41

Inner Assessment 42

Transition into the Aquarian Age 43

Meditation for the Navel, Heart & Throat 44

To Know Through Intuition 45

Eliminate Tension and Stress 46

Techniques to Fight Fatigue 47

More Techniques to Fight Fatigue 48

Ten Steps to Peace 49

Stress Relief 49

Appendix A 50

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