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THE

INNER WORKOUT MANUAL

KUNDALINI YOGA AS TAUGHT BY YOGIBHAJAN

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EDITORS S.S. Pritpal Kaur Khalsa S.S. Gurpurkh Kaur Khalsa SPECIAL EDITOR M.S.S. Gurucharan Singh Khalsa ILLUSTRATOR S.S. Nirvair Kaur Khalsa COVER DESIGN Aster PHOTO Anand Singh Khalsa DESIGN AND PRODUCTION S.S. Pritpal Kaur Khalsa S.S. Gurpurkh Kaur Khalsa S.S. Pritpal Singh Khalsa - Omni Press SPECIAL THANKS TO: S.S. Gurucharan Singh Khalsa All the women of KWTC 1985 who gave their time and energy to see this project become a reality.

Copyright 1989 Kundalini Research Institute of the 3HO Foundation All rights reserved. Portions of this publication may be reproduced or transmitted electronically only with the prior written pennission of the Kundalini Research Institute, Pomona, California. Published by G.T. International, 1800 S. Robertson Blvd. Suite 182, Los Angeles, Ca 90035. USA Printed in the United States of America ISBN 0-89509-086- 7

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INTRODUCTION

Each summer, in the enchanted land of New Mexico, Yogi Bhajan shares his wisdom and knowledge at the Khalsa Women's Training Camp. There, in the summer of 1985, he taught the exercise sets and meditations given in this manu~. The Inner Workout Manual is a wonderful tool for mind-body fitness. It uplifts both the spirit and emotions. The series of exercises and meditations takes you on a guided journey to health and well being. It is Kundalini yoga and meditation at its best. We have seen the effectiveness of these sets in our classes. They help people gain balance physically, mentally and emotionally. It has been a joyous experience to use these sets. We hope you too will use this manual and feel great!

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4

FOREWORD

Kundalini Yoga is a science which works on the seven chakras, the areline and the aura. It works directly on the total energy and that flow of energy has one simple way: either you sway it or it sways you. Either you are above the energy and ride it or you go below the energy and it rides you. That is where Kundalini Yoga fits in: you will learn how to ride your energy, to experience it and penetrate any given situation to attain a balance. What is Kundalini actually? It is your creative potential. You experience it when the energy of the glandular system combines with the energy of the nervous system to create such a sensitivity that the totality of the brain receives signals and integrates them. Then you become totally and wholly aware, and your creative potential becomes available to you. The power of Kundalini Yoga also lies in the actual experience. It goes right into your heart and extends your consciousness so you may have a wider horizon of grace and of knowing the truth. Ultimately you come to understand your existence in relationship to the universe and understand you already are and this brings you to the practical experience of Infinity. You can then radiate creativity and infinity in all aspects of your daily life.

Yogi Bhajan

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NOTE

This manual was designed to meet the needs of both the beginning student and the experienced teacher of Kundalini Yoga. The student may find easy reference to most technical terminology in the Appendixes at the end of the text. All the basic postures, mudras, mantras, chakras and basics of breath are explained in full detail. For the teacher this easily accesses the most pertinent information needed to teach the exercise series and/or meditation. Many of the exercises and meditations in this series were originally taught with muscial accompaniment. Recognizing that many of you using this manual might not have the specific tape or might not choose to use one, exercises and meditations are explained as though the music were not available. A "Musical Variation" is then offered, listing the precise tape and methodology taught by Yogi Bhajan. (The majority of the music used is available through Golden Temple Recordings, Los Angeles, California.) All of the direct quotations used in the manual are unedited comments by Yogi Bhajan.

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TABLE OF CONTENTS Introduction......... ...................... .......................................................................... ...................... ........ 1 Foreword........................................................................................................................................... 5 Note ................................................................................................................................................... 7 Yoga Sets Saahibee Kriya--To Control Your Domain.................................................................................. 11 Communication Between the Hemispheres .................................................................................. 14 Beyond Fatigue............................................................................................................................. 18 Guardian of Health .............................................................................................. ......................... 21 To Exalt the Self........................................................................................................................... 26 The Essence of Self......................... ................................ ............................................................. 29 Foundation for Infmity ..................................................................................................... ........... 31 The Brain Doctor.......................................................................................................................... 35 The Warrior's Tension Release ..................................................................................................... 39 Immune Strengthening Workout. .................................................................................................. 41 Celestial Communication........................................................................ ..................................... 45 Complete Workout for the Elementary Being .............................................................................. 48 Synchronize the Brain and Balance the Tattvas ........................................................................... 51 Basic Postures ................................................................................................................................... 52 Breath................................................................................................................................................ 55 Tattvas ............................................................................................................................... ................ 56 Mantras .............................................................................................................................................. 57 Chakras .............................................................................................................................................. 59 About Yogi Bhajan ............................................................................................................................ 62

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SAAHIBEE KRIY A To control your domain When you control your domain you "come from" or act from the center of your being. In the realm of mind it means you can hold and project an important thought. In the realm of body it means you are able to circulate blood from the core to all the outlying limbs and glands. This lcriya gives you that command in both realms. The deep muscular tension released through these exercises enables the blood to flow freely to all parts of the body feeding the cells with oxygen and nutrients and flushing the body of toxins and the byproducts of normal metabolism. Follow this series by the meditation to gain the spirit of a saint and fearlessness of a warrior.

1. Lie down on the back with the heels together and flex the feet toward the head (IA). Make a circle of the mouth and begin Breath of Fire through the mouth. Raise the legs straight up to 90° and lower them to the ground keeping the feet and toes flexed and the knees straight (lB). Move rhythmically with the breath for 5 minutes then inhale and hold the legs up briefly. Slowly lower the legs to the ground as you exhale. Resume the exercise raising alternate legs to 90° (1C). Breathing in the same manner move rapidly for 2 minutes.

(IA)

This exercise helps to correct menstrual irregularities.

(lB)

2. This is a two-part exercise done in Cow Pose. First extend alternate legs up and back as high as possible (2A). Begin Breath of Fire through the circled mouth raising and lowering the legs rapidly in rhythm with the breath. Continue for 4

minutes.

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Next, remain on the hands and knees. As you raise the right leg up and back, simultaneously extend the left arm straight out in front of the C::C::~=-~-...Jk body (2B), then lower them and raise the opposite arm and leg. Continue alternating the arms and legs, moving rhythmically with Breath of Fire through the circled mouth for 2 minutes. Inhale, exhale and relax onto the heels.

3. Come into Frog Pose (3A). Inhale and straighten the legs and bring the forehead toward the knees keeping the fingertips on the ground (3B). Exhale into the squatting position. Continue moving rhythmically and rapidly 52 times. (Up and down equals 1 count.)

4. Sit in Easy Pose with the navel pulled in and the chest out. Tuck the chin in to form a straight line from the base of the spine to the top of the head and lock yourself in this posture. Now extend your arms up to 60° with the palms facing each other. Keep the arms straight with no bend in the elbows (4). Inhale and extend the arms up to 90°, then exhale and lower the arms to 60°. Continue for 5 minutes taking one complete breath every 2 seconds. (Musical Variation: Jaap Sahib by Ragi Sat Nam Singh. Extend the arms straight up to 90° on the first accented beat Namastang or Namo, then back down to 60° on the second beat. Do not move at all during musical phrases. Do this as a perfect drill through Verse 28 (to Chaachree Chand). Move in perfect rhythm with the music. Then inhale, exhale and relax. Physically this exercise stimulates the heart, circulatory system and glandular system. It works powerfUlly on the mental realm as well, training you to concentrate and gain control of your mind and Saahibee or control over your domain.

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5. Remain in Easy Pose. Breathe long and deep and meditate for 5 minutes. (Musical Variation: Himalaya by Sat Peter Singh. Meditate to the music.)

6. Lie down on your back with the legs crossed at the ankles and hands crossed over the heart (6). Relax in this position and breathe long and deep for 5 minutes. (Musical Variarion: Promises by Sat Peter Singh. Meditate to the music.)

(6)

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COMMUNICATION BETWEEN THE HEMISPHERES The brain is the key to effective communication and the experience'of happiness as it is involved in all actions and decisions. Few techniques have the power to revitalize the brain as a whole. This dynamic kriya is an example of how movement, breath and sound can balance the brain, open communication among its five sections and two hemispheres, and stimulate its selfhealing ability. This is accomplished through both chemical and electrical adjustment. The experienced effect is both mental and physical relaxation. Balancing the hemispheres enables you to convert ideas into action and to function as an integrated whole. The use of mantra with the postures stimulates the central neural cavity in the brain to allow you to hear the inner voice of your soul.

1. Sit in Easy Pose and extend the arms out to the sides parallel to the ground with the right palm facing down and the left palm facing up (IA). Begin a pumping motion with the right arm, lowering it to a 30° angle and raising it to the original position as fast as possible. For every three pumps of the right arm touch the left shoulder with the left hand once (lB) then return it to the original parallel position. Continue with Breath of Fire for 7 minutes. This exercise works on synchronizing the left and right hemispheres of the brain. As a result you may experience irritation, anger or depression during the exercise. Keep .up. Practiced regularly, it helps to create a rhythm in your personality. The left hemisphere is the elementary brain which releases memory of movement patterns. If the left brain is not working properly, the right brain will notfunction properly either. The right brain controls projection and has an independent identity from the left brain.

~".

.'

...

.....

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2. Sit in Easy Pose. Extend the arms out to the sides parallel to the floor with the palms facing down. Begin pumping the arms up and down as though you were trying to fly. Raise and lower the arms 30° in each direction (2A). Pump the rums up and down 7 times (up and down is one count) and on the eighth count extend the arms straight out in front of the body with the palms facing away from each other 4 to 6 inches apart (2B). Continue moving at a consistent pace while chanting Har Har Har Hari, Har Har Har Hari. Command the arms with the sound of the mantra and concentrate on touching the upper palate with the tip of the tongue on the "r" sound of the mantra. Keep the eyes closed and continue for 5 minutes.

50· ...

.,

(2A)

Practice of this exercise gives one insight into the power of linking movement and mantra. The exercise causes the central neural cavity in the brain (under the pineal gland) to engrave its own radiating vibrations. When this occurs, the mind automatically becomes meditative and prayerful.

3. Lie down on the back. Raise the legs straight up, grasp the middle of the feet and hold them tightly (3). Begin jumping the whole body like a Mexican jumping bean. Move the shoulders as well. Jump! Jump once per second and continue for 5 minutes.

This exercise adjusts the ribcage and strengthens the nervous system to help avoid any serious disease.

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4. Lie on the stomach and arch up into Bow Pose (4). Arch the spine completely, keep the head up and begin rocking back and forth from the knees to the upper chest while powerfully chanting the mantra Humee Hum, Toomee Toom, Wahe Guru. I am Thine in Mine Myself, Wahe Guru. Continue for 5 minutes.

\ (4)

."".

30°

000

5. Sit in Easy Pose. Extend the arms out to the sides parallel to the floor with the palms facing up (5A). Begin moving the arms up 30° and down 30° for seven counts. On the eighth count clap ,the hands overhead (5B). Keep the eyes closed, concentrate on the spine and the navel point. Consciously circulate the spinal fluid from the base of the spine to the top of the head and back down in a circular pattern. Continue for 6 minutes. (Musical Variation: Chant the mantra Humee Hum, Toomee Toom, Wahe Guru while moving the arms. When you chant the word Guru, clap the hands overhead.)

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• • • • •

(5A)

6. Move the arms as in Exercise 5. On the seventh beat stand up (6A) and on the eighth beat clap the hands over the head (6B). Continue for 9 minutes. (Musical Variation: Chant the mantra Humee Hum, Twnee Toom, Wahe Guru. When you chant Wahe stand up, on Guru clap the hands over the head and then sit back down in easy pose.) This exercise, while energizing, is not meant to fatigue the body. Done correctly with a powerful pumping of the arms, it pressurizes the parasympathetic and sympathetic nervous systems, and affects the electromagnetic field. This charges the spinal fluid and grey matter of the brain and allows the nervous system to spring into action, helping to prevent senility and old age.

7. Come into Cow Pose (7) and close your eyes. Breathe long and deep holding this posture for 9 minutes. Then slowly come out of the posture and relax in Easy Pose. (Musical Variation: "Dhan Dhan Ram Das Guru" by Sangeet Kaur. Sing from the navel point one repetition of the shabad.) The health andflexibility of the lower spine are instrumental in maintaining a regular, trouble free menstrual cycle. This exercise works to loosen the vertebrae in the lower spine and thus helps prevent cramping and other menstrual irregularities.

8. Sit down with the legs extended straight out in front. Grasp the toes, tuck the chin in and stretch the spine straight (8). Begin chanting Har Har Har Gobinde, Har Har Har Mukande, Har Har Har Udaare, Har Har Har Apaare, Har Har Har Hariang, Har Har Har Kariang, Har Har Har Nirnaame, Har Har Har Akaame. Each time the word Har is spoken pump the navel point. Continue for 4 minutes.

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BEYOND FATIGUE Stress is endemic in our society. It can never be completely avoided so its negative effects must be counteracted in the body. One of the victims of chronic stress is the endocrine system. These are glands charged with adjusting the chemical balance in the blood and, in turn, the experience of wellbeing. Chronic f!itigue and attempts to self-medicate using caffeine are often signs that stress has led to poor adrenal function. . This kriya,is very beneficial in strengthening the adrenal glands and relieving the longterm effects of stress in our body. The adrenal glands playa very important role in the overall health of the body, rirind and spirit as they produce hormones which control the body's automatic functions of breathrate, heartbeat and digestion. These hormones determine whether the body is relaxed or alert. This set of exercises strengthens the adrenal glands, improves the digestion, balances the nervous system and the brain hemispheres, helps alleviate fear and invigorates the body. 1. Come into Camel Pose (1). Breathe powerfully one complete breath every 2-3 seconds. Inhale deeply to fill the lungs and as you exhale press the navel forcefully toward the spine and continue for 4 minutes. (Musical Variation: Jaap Sahib by . Ragi Sat Nam Singh. Chant with the tape and breathe powerfully and rhythmically. Press the navel in on the accented syllable of Namastang and Namo. Continue through Verse 28 to Chachree Chand.)

This exercise is effective in the treatment of water andfood diseases. It helps reduce obesity and, with regular practice, "gives one the power to live forty days without food."

2. Come into Crow Pose. Keep the spine straight and the feet flat on the ground. Extend the arms straight out in front parallel to the ground with the hands in fists. Maintaining a tension in the arms, move alternate arms 30° above and 30° below . parallel with one arm rising as the other descends. Continue for 2 minutes. (Musical Variation: Chant with the tape Jaap Sahib by Ragi Sat Nam Singh.)

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3. Lie on the back and interlock the hands behind the neck at the hairline (3A). Raise the legs, hips, buttocks and torso off the floor in an arching, jumping motion (3B). Let the body drop down and hit hard on the floor. Continue for 4 minutes.

This is a" good exercise for the lower back and is "the best thing a woman can do for herself".

4. Sit in Easy Pose. Extend the arms out to the sides, the palms facing down with the right arm 30° above parallel and the left arm 30° below parallel (4). Keep the arms straight and move them in one line. As the right arm lowers to the floor, slap the ground 4 times. At the same time raise the left arm and make the same slapping motion to the rhythm of the mantra Har Har Har Hari for 3 minutes. The mantra is chanted powerfully in a monotone from the Navel Center.

(3B)

5. Remain in Easy Pose and move the arms as in Exercise 4 with the mantraHar Har Wahe Guru. On the fifth beat, on the word Guru, do a quick double-strike with the hands. Continue for 3 minutes.

6. Repeat Exercise 5 chanting the mantra twice per side for 3 minutes.

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7. Continue chanting Har Har Wahe Guru as you proceed through the following postures. Each is done for 30 seconds. A. Place the right hand on the heart and tap . the ground with the left hand (7 A).

B. Continue with both anns as in Exercise 4 (7B). (7 A)

C. Same as A above (7 A). D. Same as B above (7B). E. Same as A above (7 A).

This is a brain exercise which strengthens the electromagnetic field. The upper arm motion is said to bring youthfulness and the motion of the lower arm or striking arm brings you energy.

8. Sit in Easy Pose. Extend the anns straight in front parallel to the ground, hands in fists. Powerfully move both anns alternately 300 above and 30 0 below parallel (8). Move like a fast and powerful machine. Begin with Breath of Fire then substitute the mantra Sa-a-Ta-a-Na-a-Ma-a in rhythm with fheann movement. Continue for 2

. minutes.,

9. Sit in Easy Pose with the hands in Gyan Mudra resting on the knees. Breathe long and gently experiencing peace and compassion. Meditate and feel healed throughout. (Musical Variation: Dhan Dhan Ram Das Guru. Sing openly from the heart.) Continue for 5-10

minutes.

10. Lie on your back with the anns by the sides, palms facing up. Deeply relax for 10 minutes.

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GUARDIAN OF HEALTH The glands are frequently referred to as the "guardians of health". For this reason Kundalini Yoga emphasizes awareness of the glandular system and teaches how to maintain its optimum health. For a woman it is especially important because her glandular system is extra sensitive and her glandular secretions are subject to rapid change. (She must therefore be extra careful to eat properly and exercise regularly to maintain her beauty and health.) Taking care now to eat properly and exercise regularly will help insure health and vigor in later years (like putting money in our retirement account).

1. Lie on the stomach. Place the chin on the ground and interlock the hands behind the back. Inhale and raise the head, chest and arms as high as possible (1). (The legs remain on the ground.) Exhale and relax down to the original position. Continue rhythmically inhaling up and exhaling down for 6 minutes.

This exercise helps maintain the health of the lymphatic system.

2. Still lying on the stomach, reach back and grasp the left ankle with both hands (2). Inhale and lift the head, chest and leg as high as possible. Exhale and relax down. Continue for 6 minutes and then switch ankles and continue for 2 minutes.

This exercise stretches the ovaries and helps regulate the menstrual cycle. It also tones your back muscles and maintains the elasticity of your spine, improving posture and increasing vitality.

3. Sit in Easy Pose and interlock the hands behind the neck at the hairline. Raise the elbows parallel to the ground then twist the torso left and right rhythmically with Breath of Fire (3). Continue for 2 minutes.

In this exercise the digestive tract is massaged releasing stored tension and adjusting the ovaries and fallopian tubes. 21

4. Come into Frog Pose (4A). Inhale as you straighten the legs and bring the forehead toward the knees (4B); exhale down to the squatting position. Repeat this complete cycle 108 times.

s.

Sit in Easy Pose and extend the arms to the sides parallel to the ground, palms facing down. III a seasaw motion, raise the right arm 60° and lower the left 60° (SA). Continue moving the -arms in a seesaw motion for 12 counts and on the thirteenth count, clap the hands over the head (SB). After one minute replace the counting with the mantra Hari Har. (Hari is 1, Har is 2). After 6 repetitions of the mantra, clap the hands over the head chanting Fateh. Continue for 2 minutes.

(SB)

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6. Sit in Easy Pose in Budh Mudra: the legs are crossed at the ankles, the knees are wrapped around the shins with the right hand clasping the left wrist. Rest the forehead on the knees (6). Breathe long and deep for 8 minutes as you immerse yourself completely in this posture. (Musical Variation: Mul Mantra by Singh Kaur. Sing along for 4 minutes, then switch to Ardaas Bhaee by Singh Kaur. Sing along with the tape for the next 4 minutes. )

7. Sit in Easy Pose. Steady your breath and breathe long, deep and meditatively. Assume each of the following postures for 1 minute each as you assess their different effects.

A.

Raise the arms high over the head, palms together (7 A).

B.

Interlock the fingers at the base of the spine and raise the arms as high as possible (7B).

C.

Interlock the fingers at the base of the spine. Lower the forehead to the floor and . raise the arms as high as possible (7C).

O.

Salutation to the Earth Posture: Lie on the stomach with the forehead on the floor. The arms are extended above the head along the floor with the palms down; the legs are straight and relaxed with the tops of the feet on the floor (70).

(Musical Variation: Ardaas Bhaee by Singh Kaur. Sing with the tape throughout the postures.)

~:!=3=~ ~ (70)

.

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E. Sit in Easy Pose. Extend the arms to the sides parallel to the ground and bend the arms at the elbows so the forearms are perpendicular to the floor. Palms face forward with the hands in .Oyan Mudra (7E). F. Remain in Easy Pose and interlock the fingers at the hairline behind the neck. Point the elbows forward so the forearms press against the ears to block out any sound (7F). O. Remain in Easy Pose. Place the fingers flat on the forehead, right hand over left. Keep the fingers together and press the thumbs against the temples (70). H. Sit in Easy Pose with a straight spine, the hands in Oyan Mudra resting on the knees. Keep the arms staight (7H). I. Lie down on the right side. Keep the body straight as an arrow and rest the head in the right palm on the floor. The left arm is straight, resting along the left side of the body (71).

8. Lie on the stomach and pound the buttocks with alternate fists for 1 minute (8).

This exercise is outstanding for its simplicity and relaxing effects.

•

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9. Lie down on your back and place the hands at the small of the back. Breathing powerfully, bring both knees to the chest as you inhale (9A), then extend the legs straight onto the floor, heels touching, as you exhale (9B). ( Musical Variation: Har Har Mukande. The knees are drawn to the chest when chanting Har Har and extended on Mukande.) Continue for 7 minutes at a moderate but steady pace.

~-~ ~--=;7'-~ -

(9B)

10. Remain on the back with the arms by the sides, palms facing up. Relax completely to the sound of beautiful music.

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TO EXALT THE SELF To command, integrate and exalt yourself, do this Kriya. It exemplifies the dynamic sequences that make Kundalini Yoga such a unique experience. The set consists of three strong exercises that require effort and strenuous physical work. These are followed by three meditations done in complete stillness. You can easily find the observing center of intuition inside you, no matter how distracting the outer challenges. It gives you the power to choose and act from your exalted self, regardless of the play and vicissitudes of the five elements. The exercises in this kriya stimulate sexual energy, the sympathetic and parasympathetic systems and the pituitary and the pineal glands while strengthening the digestive system and the magnetic field . . 1. Come onto the hands and knees and begin kicking the legs straight up into the air behind you like a donkey (lA). Kick as high as possible (lB). This challenging exercise will give you a good workout and energize the brain. It has the added benefit of affecting the clitoris which, when activated, affects the pituitary and pineal glands, the grey matter in the brain, the spinal colwnn and, consequently, sexual activity. It also helps neutralize the lunar forces by which women are ruled. A good exercise for women eleven years and older to practice dai/y.

2. Lie flat on the back. Extend the arms over the head on the floor (2A). Inhale as you sit up and touch the toes (2B). Exhale as you return to the original position. Repeat the complete cycle 27 times.

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3. Lie on the back with the legs together and the anns held tightly to the sides (3A). Tense your whole body. Use the muscles of the abdomen to . 0 .--,,--~ roll over to the left 360 (3B). Keep the body ~=----~-straight. (Roll to the left from the back onto the. ~ ~ .. , I~ ~ stomach and all the way over onto the back agaIn _ _ d. _ _in a continuous motion. Then repeat the motion . (3 A) rolling to the right.) Continue for 3 minutes. .

=

4. Sit in Easy Pose, relaxed but attentive. With palms together and the thumbs touching, raise the hands to the forehead. Bend the thumbs at the fIrst joint and press them gently to the third eye point, where the eyebrows meet (4). Close the eyes and gently roll them upward, focusing your energy at the Brow Point. Take your mind under conscious control. Breathe gently and completely. Pray for victory, strength and a miracle. Become aware of your deepest longings; visualize and elaborate them with your creative imagination. Meditate for 11 minutes. (Musical Variation: Dhan Dhan Ram Das Guru by Sangeet Kaur.) The inner posture of the emotions is reverence and greetings. It is a salutation and recognition of the Creator.

5. Sit in Easy Pose with the elbows held in tight at the sides. Set the forearms at a 60 0 angle out from the body and keep the palms flat and facing up (5). Meditate deeply for 6 minutes. (Musical Variation: Ardaas Bhaee by Singh Kaur.) The inner posture is prayerful openness. Be receptive to the guidance, gifts and protection of the Cosmos. Feel the psyche, the energy coming through the palms of the hands.

27

6. Sit in Easy Pose. Cross the hands in the middle of the chest (6). Meditate silently using your concentration and power of prayer. Assume the inner posture of the exalted self. You will be recognized by God and 'all the saints and sages. Your prayer is potent. You can expect miracles. You are connected with all that exists. Be vast and peaceful. Continue for 11-31 minutes. (Musical Variation: Ardaas by Singh Kaur. Become absorbed in the sound and deeply meditate on the meaning of the Ardaas Bhaee mantra.)

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THE ESSENCE OF SELF

)

When you are weighted down by the scars and disappointments .o f life, it is difficult to sense the broader reality of which you are a part. The pains create blocks to the inflow of cosmic energy and you become less sensitive to your own possibilities. This series guides the prana through your body to the heart chakra, "opening" the heart soyou can give and receive love without fear, anger or resentment and experience compassion. In this state of compassion you release the pain of fOImer relationships, energize current relationships on a higher level and begin to express our divine essence. The exercises in this kriya release tension, strengthen the digestion and open the lungs. "

1. Sit in Easy Pose, arms extended to the front parallel to the floor with the palms facing down. Spread the arms slightly to form a V and rotate them backward in l¥ge circles (1). Begin Breath of Fire and gradually increase the power of the breath as you rotate the arms faster and faster, wider and wider. Continue for 4 minutes.

For best results, do this exercise very energetically. The faster the breath is, the more powerfully it stimulates the heart .

2. Lie on the stomach and assume Bow Pose (2). Rock back and forth from the shoulders to the knees coordinating the motion with a powerful Breath of Fire, so powerful that it feels as though fire were coming from the nostrils. Continue for

1 minute.

3. Lie on the back with the thighs clasped to the chest, forehead to the knees (3). Rock along the entire length of the spine in coordination with Breath of Fire for 1 112 minutes.

(3)

• 29

4. Come into Crow Pose with the hands clasped , in.venus Lock on top ,of the' head (4A). On the count of 1 inhale and rise up (4B) and on 2 exhale and squat down into Crow Pose. Continue for 52 counts:

5.

Repeat Exercise 1 for 2 minutes.

6. Sit in Easy Pose and cross your hands at the center of the chest over the Heart Center (6). Close your eyes. Drop any self-limitations-surrender the self to the Self. In this expanded awareness you will experience your essence. Remain focused and meditate for 11-31 minutes. (Musical Variations: Dhan Dhan Ram Das Guru. by Sangeet Kaur. Sing with the tape, beaming from your heart. Callout to Guru Ram Das to open your heart and create a miracle in your life.)

30

FOUNDATION FOR INFINITY To reach the subtle realm of ether where you are by nature boundless, you must flrst set a frrm foundation on earth. Practicing this lcriya which works primarily on the pelvic region is a means of setting that foundation. Then the meditation·launches you into the realms of infmity. Physiologically the pelvis acts as a foundation, the point of balance, for the torso and the lower body. The female pelvis is especially delicate in that the bones aren't fused together and are therefore easily misaligned. Chronic misalignment, tension and inflexibility will eventually show their effects on your physical and emotional well being through such conditions as impotency, sciatica and menstrual irregularities.

1. Sit in Easy Pose and interlock the hands behind the neck at the hairline (1). Holding the upper arms parallel to the ground, inhale and twist to the left, then exhale and twist to the right. Continue at a medium pace for 3 minutes.

2. Sit in Easy Pose with the hands interlocked at the base of the spine (2A). Begin Breath of Fire alternating between this posture and Yoga Mudra (2B) for 2 minutes. Move at a steady pace in coordination with the breath.

• 31

3. Come up into Back Platform Pose with the head dropped back (3A). Then lower the buttocks to the floor and bring the head straight, in line with the spine (3B). Create a steady rhythm alternating between these two positions with Breath of Fire for 1 1/2 minutes. This exercise increases the strength and flexibility of the pelvic area and releases the pelvis if it is in a locked position.

4. Squat in Crow Pose and extend the arms straight in front parallel to the floor with the palms facing down (4A). Inhale and stand up (4B), exhale and squat down. Repeat the cycle.52 times (26 squats).

• 32

5. Stand up with the legs shoulder-width apart. Extend the anns above the head, palms facing forward. Inhale and stretch back as far as possible (5A) then exhale and bend forward to touch th~ floor (5B). Repeat the cycle 26 times.

6. Stand up straight and extend the anns above the head (6A). Inhale and bend to the left (6B), then exhale and bend to the right. Bend to each side 26 times then relax the anns.

7. Remain standing. Place the hands on the waist and kick alternate legs forward keeping the legs straight (7). With each kick chant Har, placing the tip of the tongue on the palate on the "r" sound. Kick rapidly once per second for 3 minutes.

• 33

8. Meditation for the Tenth Gate: To Experience Your Boundlessness. Sit in Easy Pose with the spine pulled up straight, chin pressed down lightly. Place the hands in the lap, palms facing up, right palm resting in the left, pads of the thumbs touching. Focus the eyes upward, guiding your attention to the top center of the head, the Tenth Gate (Seventh Chakra). Mentally say the mantra Har Har as you pull the navel point in. Then, holding the navel in, press the tip of the tongue against the roof of the mouth and mentally say the word Mukande. Concentrate deeply and immerse yourself in this meditation to experience the radiance of the Shashra. Experience your boundlessness. Feel yourself expand beyond time, beyond space into a realm of total peace and joy. Continue for 11-31 minutes. (Musical Variation: Har Har Mukande by Singh Kaur.-Apply the same guidelines as you listen to the tape.)

• 34

THE BRAIN DOCTOR Effective communication is when you can communicate the total you honestly and freely. The two hemispheres of the brain must be in synchronized relationship for this to happen. This kriya is a brain doctor. It patches the two hemispheres together so you can both sense and project who you really are. This series reduces overall body tension and enhances the awareness of the self. The inner creative self can project its essence outward. Equally, it can receive the wholeness of others with complete empathy and intuition.

1. Sit in Lotus Pose. Place the hands by the hips and bounce up and down using the hands to push the body up off the floor (1). Move rapidly in coordination with Breath of Fire for 2 minutes.

To the yogi, one's age is measured by flexibility. "When a man cannot sit in Lotus Pose he is equivalent to 40 years of age and when a woman cannot sit in Lotus Pose she is equivalent to 120 years of age."

2. Lie on the stomach with the forehead on the floor. Interlock the hands at the small of the back. Inhale and raise the head and upper torso as high as possible (2) then exhale down to the original position. Repeat the cycle 52 times.

This exercise helps adjust the ribcage.

t

3. As in Exercise 2, inhale and raise the head and upper torso as high as possible and at the same time strike the buttocks with both heels (3). Exhale and relax down. Repeat this cycle 52 times then relax with the arms by the sides.

This exercise strengthens the lower back and helps eliminate lower back pain.

/

(3)

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4. Lie on the back with the hands interlocked on the navel point (4A). Jump the legs up and back toward the head, lifting the buttOCks off the ground (4B). Repeat this jumping motion 52 times.

This exercise is great for releasing pent-up tension andfrustration!

(4A)

5. Squat into Crow Pose. Extend the arms straight in front parallel to the ground with the -palms together (5A). Inhale, stand up and clap the hands over the head (5B); exhale, squat down and clap the-hands straight in front (5A). Repeat the complete cycle 52 times.

(5B)

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6. This is a four-part exercise. Each part is done for four counts.

A. Begin by sitting in Easy Pose with the anns extended to the sides parallel to the ground, palms facing down (6). Keep the anns perfectly straight and tight like iron throughout the following sequence.

(6)

A. First, pump the anns 3 times as though you were flying. On the fourth count frrmly slap the gound with the hands (A). B. Second, pump the anns 3 times and on the fourth count clap the hands above the head (B). C. Third, pump the anns 3 times. On the fourth count extend the anns in front parallel to the ground and clap the hands (C). D. Last, pump the anns 3 times and on the fourth count clap the hands behind the head (0). When the sequence becomes familiar substitute the mantra Har Har Har Hari for the counting. Chant in rhythm with the movements for 2 minutes.

This series of exercises focuses on the brain. Using the mantra Har Har Har Hari causes the projective brain to assist the initial brain. Keeping the arms straight and tight stimulates reflexology points along the arms and "is better than the best accupuncture."

• 37

7. Repeat the entire series of postures in Exercise'6 using the Guru Gaitri Mantra: Gobinde, . Mukande, Udaare, Apaare, Hariang, Kariang, Nirnaame, Akaame. The sequence is the same but the pumping motion is faster. Pump the arms up and down once with each word of the mantra. Clap the hands on Apaare and Akaame. Continue for 3 minutes. Using the Guru Gaitri Mantra (called I.P. Naad) is more difficult because there are more words to match with the actions. The eastern zone, or the initial and projective part of the brain, is stimulated by the word difference in the mantra. The Guru Gaitri Mantra is unique in its ability to effectively balance the initial and projective brain. When both parts of the brain unite in a balanced way it enables the brain to function creatively, to communicate effectively and project any necessary defense. This exercise tests your I.Q . .

8.

I

I

I

Repeat Exercise 6 for 3 minutes.

9. Sit in Easy Pose with the eyes closed (9) and meditate on the song, Himalaya or another beautiful song. As you listen to it let the sound of the words and music create a frequency for the right brain to receive and then stimulate the left brain to create movement. Sing along with the tape and imagine you are flying at 40 thousand feet. Meditatively move the shoulders, torso, arms and hands to creatively express yourself. This is an initia! (basic) human movement. Express your feelings freely through your body movement for 5

minutes. You can develop great healing power in your hands by learning to project beautiful songs in this way. It is an effective means of communicating with your inner self and of projecting your essence outward. And that essence is the healing force within you, which is God. It is especially beneficialfor a woman to develop the ability to express herself through her body language to effectively communicate her presence. Otherwise, she taxes her sensual, sexual and sensitive self and loses her balance.

• 38

THE WARRIOR'S TENSION RELEASE Become a warrior of great courage. Do each exercise in this series regularly and wholeheartedly, moving with great tension and power as in the practice of a martial arC This endeavor 'will strengthen the heart and release deep-seated stress. It is designed to "give you the chapce to relax and be you." It builds within you a victorious personality with "courage in you, no matter what!"

1. Sit in Easy Pose. Place the right palm on the ground about 6 inches from the body (lA). Extend the left arm to the side, parallel to the ground, and bend the elbow so the palm faces the· head (lB). First slap the ground ftrmly with the right palm 8 times chanting Har with each slap. Then begin sharp powerful motions with the left palm as if to slap the cheek but stop about an inch before contact. Move the left palm in and back out 8 times chanting Hari with each slapping movement. Continue alternating between the two hands for 3 minutes. Note: The left arm position is held very ftrmly and the slapping motion should be done so powerfully that the cheek would be bruised if the palm actually made contact. This motion affects meridian points on the left arm which reconstitute the heart muscles.

(lB)

2. Remain in Easy Pose and repeat the previous sequence of motions with both hands simultaneously. First slap the ground with both hands 8 times chanting Har (2A), then with both hands strike towards the cheeks 8 times chanting Hari (2B). Continue for 5 minutes.

l

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3. Remain in Easy Pose. Make the hands into fists and extend the arms back and 45 0 below parallel (3A). Maintaining great tension in the arms bring the left fist in toward the chest, stop just before contact (3B), then extend the arm back to its original position. Now rapidly repeat the motion with the right arm. Continue alternating rapidly, about once per second, for 4 minutes.

4. Lie on the back. Make the hands into fists and begin powerful punching motions straight up toward the sky (4A), then lower the hands and tap the sides of the sternum with the fingertips (4B). Move powerfully, alternating between the punching and tapping motions for 4 minutes.

5. Remain on the back.·Raise the heels six inches off the ground and punch the sky as in Exercise 4A. Continue for 4 minutes.

Practice of this exercise strengthens the intuitive mind.

(5)

6. Relax on the back as you listen to beautiful, uplifting music to carry you into a state of deep relaxation. Completely relax and go to sleep. (Musical Variation: Dhan Dhan Ram Das Guru by Sangeet Kaur.)

40

IMMUNE STRENGTHENING WORKOUT Many sophisticated systems have evolved out of the martial traditions to strengthen the human being in his full range of expression. In the times of Guru Gobind Singh (the tenth Sikh Master who was a great Sikh warrior, yogi, healer and poet) there was a great need for warriors to stay healthy and strong in the face of chaotic conditions. A very few had to defend the weak from multitudes of attackers so Guru Gobind Singh conditioned them with exercises such as the ones that follow. This kriya adjusts the mineral concentration and balance, stimulates digestion, increases metabolism and strengthens the entire immune system. .

1. This is an energetic 4-part exercise linked together by the mantra Sa-Ta-Na-Ma and a continuous, rhythmical bending of the knee (once per syllable). Each part is done for four counts. Begin by standing in Archer Pose with the right leg in front. A. Keep the upper body straight, bend the right knee deeply (lA) then return to the original position. Bend 4 times as you chant the mantra. B. Clap the hands over the head once each time the knee bends (lB). Bend the knee 4 times and keep the arms straight. C. Clap the hands in front once each time the knee bends. Bend the knee 4 times and keep the arms straight, parallel to the ground. D. Bend the knee 4 times while clapping \ , the hands behind the back (lD). Repeat Exercises lA-lD continuously for 5 minutes.

Archer Pose is a very powerful posture for strengthening the nerves, improving the digestive system and cleansing the body of toxins. When done properly Archer Pose affects the 108 minerals of the body, especially the calcium, magnesium and potassium balance. Regular practice of this exercise can help prevent a shortage of these minerals.

41

2. Remain in Archer Pose with the right leg in front and chant the mantra Sa-Ta-Na-Ma once with each variation as in Exercise 1. A.

Repeat as in Exercise IA (2A).

B. Place the hands on either side of the right foot (2B) and bend the knee on each syllable.The back leg rests on the ball of the foot. C. Stretch the arms up and back over the head with the palms facing up (2C) and bend the knee 4 times. D. With every bend of the knee clap the hands over the head, arms straight (20). Repeat 2A-20 continuously for 5 minutes.

3. Repeat IA-IO with the left leg forward for 3 minutes. 4. Repeat 2A-2D with the left leg forward for 3 minutes.

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5. Stand up straight with the anns stretched above the head and interlock the fingers: A. Shake the legs vigorously (5A) for 1 minute.

B. Shake the entire body vigorously for 1 minute. C. Continue shaking the whole body and chant Har touching the palate with the tip of the tongue as quickly as possible for 1 minute.

"If you shake vigorously like this for 30 minutes on a regular basis you will never be fat."

6. Remain standing. Interlock the fingers and stretch the anns above the head. Jump up, kicking the heels into the air as you chant Har (6). Continue for 3 minutes.

7. Sit in Easy Pose with the anns extended to the sides parallel to the ground, palms facing down (7 A). Keeping the anns straight begin a see-saw motion with the anns: as the right ann rises 30° above parallel, the left ann descends 30° below parallel (7B). Move at a moderate, steady pace maintaining a meditative inner posture for 2 minutes. (Musical Variation: Aap Sahaaee Hoaa by Singh Kaur.)

•

8. Lie on the back, arms on the floor out to the sides and the palms facing up. As if holding a 25pound hammer in each hand, begin pounding the chest without actually touching the chest (8). Move bOth arms simultaneously, hands in fists with the thumbs tucked inside. Continue for 8

minutes. The arms must pull very hard creating a pressure on the chest equal to 20 pounds per square inch. The effect of this action is to stimulate the thymus through its meridian point which runs along the bicep muscle. The thymus gland is directly involved with the immune system.

9. Lie down in Corpse Pose and relax to beautiful, elevating music. (Musical Variation: Dhan Dhan Ram Das Guru by Sangeet Kaur.) Rest deeply and sleep for 5·11 minutes. Practice this series today to maintain a vigorous metabolism and radiant health tomorrow.

• 44

CELESTIAL CO_M MUNICATION This kriya demonstrates how the combination of rhythmical movement and sound can create a state of harmony, inner strength and relaxation. Practice of these exerc;ises will energize various internal organs, balance the emotions and develop fearlessness in the persoQ.ality. The kriya has a three-part structure. The fIrst part (Exercises 1,2 & 3) energizes the lower body and tattvas, increasing aerobic capacity and circulation. The second part (Exercise 4) brings about a relaxation at the heart center through "celestial communication." The third part (Exercise 5 through 8) reinvigorates and once again balances the chakras, giving strength and clarity to you.! projection.

1. This is a three-part exercise with 8 beats per part. Stand with the feet shoulder-width apart and chant the mantra H ar 8 times per part. (Remember to touch the palate with the tip of the tongue with every repetition of the mantra.) A. Extend the arms straight over the head (IA). Clap the hands 8 times so that the entire surface of the palms are fmnly struck.

B. Immediately bend forward and strike the ground with the palms (lB) 8 times. Strike hard enough to make a noise. C. Straighten the body and extend the arms to the sides parallel to the ground, palms facing down (IC). Pump the arms 30° up and 30° down 8 times as though you were trying to fly. Move continuously through this series for 8

minutes.

(

,3,' _

. ~

.-.--

-- - - -_ 3(J'

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2. Stand with the feet shoulder-width apart and extend the arms to the sides parallel to the floor, palms facing down (2A). Then jump up and land with the arms and legs crossed (2B). Again jump up and land in the original position, arms extended to the sides and feet spread apart. Keep the arms straight and parallel to the ground and alternate the top arm and front leg. Chant Har with each jump and continue for 2 minutes at a steady pace.

3. Remain standing with the feet shoulder width apart. Repeat Exercise 1 and 2 excactly as you did previously: clap the hands over the head 8 times; beat the ground with the palms 8 times; pump the arms 8 complete cycles; and crisscross the arms and legs 8 counts (4 complete cycles). Chant Har with each count and continue for 3

4... ...-==q

minutes. This is an excellent exercise. Each section works on you and it also gives you a rest. Stimulating various meridians the series affects you asfollows: clapping massages the brain; pumping the arms stimulates meridian points on theforearmfor the colon, stomach, spleen and liver; and crisscrossing the arms and legs is a perfect brain-balancing exercise.

40"",--=:-...

• 46

4. Sit in Easy Pose and play the tape Himalaya or some other beautiful and uplifting music. Close your eyes, merge with the sounds and feel very relaxed and expansive as you begin moving the arms, hands and torso to express yourself. Continue for 11 minutes.

This is called "Celestial Communication". It is the expression of your inner being through movement. The effect is extreme relaxation, and relaxation allows you to be truly you. It will bring you good health and happiness and will bring your entire being into perfect condition. 5.

Repeat Exercise 3 for 22 minutes.

6. Play the tape Himalaya and open your heart and sing. 7. Sit in Easy Pose. Make a circle of claps as follows: in front of the left shoulder (7 A); at the center of the chest (7B); in front of the right shoulder (7C); and over the head (7D). Continue moving the hands with the following variations: A. As you clap count out loud "1, 2, 3,4" for 1 minute. B. Concentrate at the navel point and say, "1do-love-you", one word per clap for 2 minutes. C. Chant Har-Har-Har-Hari for 1 minute, one word per clap. D. Chant Siri-Har-Har-Hari at a rapid pace for 2 minutes. Chant one word per clap.

8.

Deeply relax in Corpse Pose.

•

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COMPLETE WORKOUT FOR THE ELEMENTARY BEING Is there one set of exercises that will work you thoroughly in all the major systems of the body? Yes! This kriya balances-you totally. If you don't want to learn hundreds of sets, just do this set every day for 62 .minutes. It will stimulate the glandular system, invigorate the inner organs, strengthen the immune system, balance the minerals in the body and increase your stamina.

1. This entire series of movements is considered one exercise. You move rhythmically and continuously, without stopping, from one position to the next. Chant the mantra Har once per count as indicated below. A. Extend the arms straight over the head hugging the ears. Clap the hands 8 times so that the entire surface of the palms are firmly struck. B. Immediately bend forward and strike the ground with the.palms 8 times. Strike hard enough to make a·noise. C. Straighten the body and extend the arms to the sides parallel to the ground, palms facing down. Pump the arms 30° up and 30° down as though you were trying to fly. Repeat the 2-part motion 8 times. D. Stand with the feet shoulder-width apart and extend the arms to the sides parallel to the floor, palms facing down. Then jump up and land with the arms and legs crossed. Again jump up and land in the original position, arms extended and feet spread apart. Keep the arms straight and parallel to the ground and alternate the top arm and front leg. Chant Har with each jump. Continue for 4 complete cycles or 8 counts. E. Turn diagonally and come into Archer Pose. Using the strength of the thighs, bend the front knee deeply over the toes 8 times ..

F. Turn to the opposite diagonal into Archer Pose with the opposite leg forward and again bend the front knee deeply 8 times.

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(1B)

..

r' ".

,.. .... -

o.

Repeat the crisscross jumps.

H. Remain with the feet apart and extend the anns above the head, hugging the ears and stretch backward 8 times.

I.

Repeat the crisscross jumps.

1. Stand with the feet shoulder-width apart, anns extended above the head. Bending from the waist stretch 4 times to the right and 4 times to the left. K.

Repeat the crisscross jumps.

This is called the Elementary Woman Exercise. Its greatest benefit lies in its stimulation of the entire glandular system which helps keep the body healthy. The glands are considered "the guardians of health" and according to yogic scriptures, they affect both the physical and subtle bodies. Additionally, practicing this series will build stamina and benefit the body in the following ways: crisscross jumps balance the metabolism; Archer Pose applies pressure on the thigh bone to help create a balance in the essential elements of calcium, magnesium, potassium and sodium; backward stretching works on the lymphatic system; clapping massages the brain; pumping the arms stimulates meridian points on theforearmfor the colon, stomach, spleen and liver and stretching to the sides moves the colon. It is very important to touch the tip of the tongue to the upper palate as you chant Har. Five or six repetitions of this series will balance the entire body. "Sixty -two minutes a day will fill the daily requirement for exercise." With so many positive effects this series stands out as one to practice regularly. And it's fun!

49

(10)

2. Rel~. After doing this exercise set for an extended period of tim~ it is important to rest. If you practice it on consecutive days, alternate lktween the following positions for relaxation: lo~e day rest on the back in Vayu Praan Mudra with the knees pulled into the chest and the arms wrapped around the bent legs. The next day rest in Baby Pose by sitting on the heels with the forehead on the ground and the arms by the sides. Relax in these postures while listening to Dhan Dhan Ram Das Guru or some other uplifting music. Rest deeply.

• 50

SYNCHRONIZE THE BRAIN AND BALANCE THE TATTVAS As explained by yogic philosophy, all living matter is comprised of five elements: earth, air, fire water and ether. These are known as the five tattvas. Practice of this short kriya will bring the tattvas into a state of balance and will synchronize the hemispheres of the brain. This is a very powerful set of exercises to practice every day.

1. Sit in Virasan by sitting on the left heel with the right foot on the floor by the left knee and place the palms together at the sternum. Extend the left arm out to the side 60 0 above parallel, palm facing down, and move the left hand up and down at the wrist as fast as possible (IA). Coordinate the movement with Breath of Fire for 3 minutes. Change arms and continue for 3 minutes. Change arms and continue for 3 minutes. Finally, extend both arms (IB) and resume the motion with both arms for 2 minutes. Close your eyes and visualize yourself flying high in the sky. Take yourself through the five elements and totally identify with each. First imagine you are ether, then air, then fire, then water, then earth then ether again. Feel the difference between each, especially when you return to ether. Spend about 15 seconds on each tattva.

This exercise helps differentiate the left from the right hemispheres of the brain. Normally Breath of Fire creates a neutral state. Here, however, the movement of the hands creates that differentiation and synchronizes the hemispheres as well. Additionally, this exercise is said to balance the tattvas. For optimum results, practice it every day. 2. Sit in Easy Pose. Make fists of the hands with the thumbs tucked inside, and place them in front of the chest at the level of the heart (2). The knuckles face upward. Now, without moving the wrists, rotate the fists rapidly around each other in coordination with Breath of Fire for 1 minute.

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l