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Form Er Alignment For Kundalini Yoga Kriyas



Form Er Alignment For Kundalini Yoga Kriyas

This Chapter Includes … The Science of Majesty The Navel Point The Geometry of Posture Yogic Breathing & Its Effect on Posture Breath of Fire Bending & Bowing Refining the Bandhas Tips for Teaching Postures 324 324 325 327 328 328 329 330

Form Er Alignment (or Kundalini Yoga Kriyas

The Science of Mt:Uesty We reclaim our innocence by using our bodies the way the Creator designed them to be used. When energy flows through us freely we feel naturally joyful. We are neutral, calm, and unattached, and we spontaneously experience our soverign identity which is one with God. THE PHILOSOPHY Of POSTURE Yoga postures are meant to be done with total conscious attention to breath and body mechanics. When we apply pranayam (breath), bandhas (locks), and dhristhi (focus) with devotion and the proper physical geometry, energy flows naturally, and correct posture is spontaneous. As the energy flow becomes stronger through practice, the posture is confirmed. We describe posture with a physical vocabulary-body and hand positions. breath, and focus-because that is our habitual way to communicate what is essentially a personal experience of one’s own energy. As our physical body develops, relaxes and opens. our mental and spiritual understanding also opens. More and more, we become consciously conscious of our body-mind energies and of our own consciousness. In Kundalini Yoga, we are working to release energy. In doing so. we have to avoid the mistake of focusing too much on the physical aspect of posture. If we become preoccupied by what our bodies can do, the flow of energy becomes restricted. Therefore we start by accepting and enjoying what we are able to do at each moment with joy and love. In Kundalini Yoga, we are always improving and refining ourselves. j ust relax and enjoy the process rather than looking to the outcome. Here are the basics of the practice of every Kundalini Yoga kriya:  learn how to locate the Navel Point and correctly connect it to the postures  learn to stand correctly  learn to sit correctly  learn to breathe correctly  learn Breath of Fire correctly  learn to bow and bend correctly  learn to use the bandhas correctly Accept where you are now and enjoy yourself. Love what you are doing at this very moment, you are always moving and improving. You are constantly refining. Enjoy the process rather than looking to the outcome. • 324 • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I The Navel Point It is fundamentally important to understand where the Navel Point is located. The Navel Point does not correspond exactly to the location of the belly button. The Navel Point is not the Nabhi or Navel Chakra, which is etheric. The Navel Point is located in the area of the transverse abdominal muscles. The Upanishads say, ” Between the belly button and the last bone of the spinal column is the Navel Point. It is shaped like a bird’s egg and encloses within itself the starting point of 72.000 nadis-the body’s subtle channels of energy.” (see Yogic & Functional Western Anatomy chapter.) 86We anchor our posture through the Navel Point. Gravity always affects our posture. One part of the body yields to gravity and another pushes against the Earth, directing the resultant force through our Navel Point and out to the opposite part of the body which is reaching, stretching toward the Heavens. The yield to gravity balances the push against the Earth, and the push balances the reach. It is a constant dynamic relationship. If we push from one side of our body, we must reach from the opposite side to complete the movement. The Navel Point is the center from which we both push and reach. It is the connecting point for all postures. Learn to bend, breathe, twist and communi­ .. • cate from the Navel Point. If you do, you can —\- have an incredibly leveraged life. This is the fundamental secret of martial arts. It is the difference between a strong punch and a lethal punch. In martial arts you learn to connect the energy from the Navel Point through your arms and hands with an unbroken flow of power. If you let that same Navel Point energy flow into your hands for healing, it gives you tremendous healing energy. The Navel Point is the engine room of it all. Locating the Navel Point A good way to locate the Navel Point is to lock the Mercury finger down with the thumb, leaving the Jupiter, Saturn, and Sun fingers pointing straight. Place the three straight fingers against the stomach, right under the belly button. The Navel Point is just below the Sun (ring) Finger. (See Kriya, Mudra. Bandha chapter.) COPYRIGHT YOGI BHAJAN 2003

The Geometry of Posture As babies. one of our greatest physical achievements was learning to balance the various parts of our bodies so that we could stand upright and walk. Even now. if that delicate balance is upset. we fall down. All yoga postures are balanced geometries done with devotion. Being able to do yoga comfortably is simply balancing your body so that gravity serves you. People who perform gymnastics are told: “There are two ways to do an exercise: the easy way and the wrong way.” But the more we strain and try to conquer our body, the tighter we get. This is because we are fighting gravity. A large part of learning to do postures well is setting up a geometric balance that allows us to interact with gravity in a positive way. The Following are the fundamentals of the geometry of fivebasic positions: I. Standing with majesty-Yogic stance 2. Stretching the upper back 3. Sitting 4. Walking in a way that supports your yogic practice 5. Lying still in shavasana (Corpse Pose) 88STANDING WITH MAJESTY Whether it comes to doing simple or advanced yoga postures or to simply having better posture. it’s all about letting gravity align you. Let’s start off by looking at how to stand natural ly, Stand with your feet the width of one fist apart between. so that your feet are in alignment with your pelvic bone. Consciously release unnecessary tension and comfortably stand this way. Relax your lower body, letting the weight of your lower body sink into the gravitational force of the Earth. while your upper body and spine naturally stretch up toward the heavens. In this geometric balance. the spine is gently stretching upward. the heart is centered over the pelvis. and the head lines up with the heart. Symbolically, the heart is our center. balancing over the lower chakras, disciplining them with compassion while remaining connected to their fundamental vitality. The head orients itself in relationship to the heart. The heart sits over the foundation of the pelvis. When we move the pelvis, the heart and head naturally move in alignment with it. We control the pelvis from the Navel Point. Our actions are organized from the Navel Point. but oriented from the heart. COPYRIGHT YOGI BHAJAN 2003 When we lead with our head, we supress our heart. Our posture compresses the Heart Center. When our head leads. it tightens the body. The head should move last. following the heart. Remember. the head receives its inspiration. advice and direction from the heart center. n r 1  JLJ..,__ (B) ——\ cq In drawing A, you can see that the pelvis. the heart. and the head are in natural alignment. In drawing B. the head is slumped forward so that the chest sinks in and the87 heart area is compressed. The pelvis moves forward to balance the head and the back is slightly rounded. In drawing C. the chin lifts. compressing the neck. while the pelvis is retracted. compressing the lower back. YOGIC STANCE Bring your feet together. pull in on the navel, apply the Neck Lock. and let your arms hang naturally by your sides. This is the yogic stance, Mountain Pose. the beginning and ending position for the Surya Namaskar. (See Sets & Meditations chapter.) In order to not collapse the lower back we must be aware of the tilt of the pelvic bone along with posture and breathing. When the Navel Point is pulled in. the pelvis rotates. the bones that sit upon it drop down. and the lower back elongates. STRETCHING THE UPPER BACK Generally the tightest area on the body is between the shoulder blades. This tension makes it difficult to stretch the upper back without lifting and tensing the shoulders. A good way to work on opening up this area is by using the resting position called Triangle Pose. In that position. roll your armpits forward. trying to get them to face each other. This stretches the shoulder blades apart and gives you a better sense of the stretch in the upper spine. Holding your arms up over your head and hugging your ears with them relieves the tension between shoulder blades and offers more leverage to stretch the spine upward. KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I • 325 •

SITTING: CENTERING THE WEIGHT THROUGH THE PELVIS The pelvis is your base of support. Sitting well requires the geometry of the pelvis to be in optimum relationship with gravity. To do this you must consciously use the Sitting Bones called the ischial tuberosities, located under the flesh of the buttocks. When you sit on the center of these Sitting Bones, you can yield your weight to gravity through them and stretch the spine upward, creating the correct flow of energy up the spinal column. 92These bones tap into a part of the brain that creates calming, grounding energy that also aids digestion. It takes no abdominal effort to sit this way and your heart is lined up with your pelvis allowing the head to be supported by the heart.  😉 When the hamstring musdes are tight you tend to sit on the back of the Sitting Bones and on the sacrum. This rounds your back and / ff/ ‘\.. _ _;!-§ , – puts pressure on the spinal //–JZ__ discs, which impedes the r flow of energy. Have students sit down and put one hand on the lower back to feel whether the lumbar vertebrae are curving outwards or whether they are curving slightly inwards. If the back is rounding outwards, then they are sitting slumped on the back of their Sitting Bones. Suggest using a folded blanket under their buttocks until they feel their back become upright and feel themselves correctly balanced on the Sitting Bones. Have them center their weight between the two bones. You will see an immediate improvement in their posture. In this posture the pelvis maintains its tilt, and there is a slight natural compression of the Navel Point. Lotus Pose Sit with the legs extended forward. Spread the legs and bend the right leg so that the heel comes to the groin. Lift the left foot onto the upper right thigh. To avoid knee problems always turn the side of the foot up, rotating the ankle, then lift the foot with one hand and the knee with the other. (This creates less pressure at the • 326 • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I knee.) Bend the right leg and place it so that the right foot goes over the left thigh as close to the abdomen as possible. Small muscles and joints pay for the sins of the big ones. If you are in Full Lotus and your ankles or knees hurt, you can assume that your pelvis is the guilty party, unless you have had a local injury to ankle or knee, which is rarely the case. Rock Pose (Vajrasana or Thunderbolt Pose) Kneel on both legs with the tops of the feet on the ground. Sit back on the heels so that they are pressed squarely against the Sitting Bones. (There can be a little space between the knees.) Then center your weight on the Sitting Bones through the heels and into the ground. Completely releasing your weight to gravity through the Sitting Bones and the heels is challenging to the tops of the feet, but the legs will feel better and the spine will be in alignment. If your feet spread out to the sides of the buttocks, your legs will fall asleep.91 Virasan (Hero or Warrior Pose) Sit on the left heel and bend the right knee placing the sole of the right foot on the floor in front of the right buttock. The heel of the left foot is situated so that it puts pressure on the perineum, directly in front of the anus. (To become comfortable in this position, you may wrap your sheepskin or a wool blanket around your foot so that the top of the foot is padded on the floor. and the perinium is padded from the pressure of the heel). If you sit on the lateral side of the left foot with your foot turned out, your spine will be crooked. WALKING The way we walk is important because incorrect walking habits interfere with the structural re-alignments that our yoga practice is creating. Simple things that we do every day may conspire against us in subtle ways. (For a thorough explanation of proper walking and breathing read the book Breathwalk by Yogi Bhajan and Gurucharan Singh Khalsa.) RELAXATION AND CORPSE POSE There is usually a brief relaxation period between the exercises in a Kundalini Yoga set.90





This is a time that we can actively use ournatural, relaxed breath to regulate our energy. We can also focus our attention in the breath in order to relax consciously, letting go of all unnecessary tension in the body. This allows us to approach the next exercise without carrying over any tension from the previous exercise. At the end of a Kundalini Yoga set, there is a layout in Corpse Pose (shavasana). This is the time to completely relax by letting go of the breathing, the focus, and the body. Do not concentrate on anything. just let go completely and surrender. (See Relaxation chapter.) COPYRIGHT YOGI BHAjAN 2003

Yogic Breathing Er Its Effect on Postures BREATHING CORRECTLY (NATURAL BREATHING) The amount of time that you can comfortably hold the breath out gives you the measure of your health. It can show you how much prana your tissues are retaining. Good health begins at being able to hold your breath out for 30 seconds. Being able to hold your breath out for one minute indicates very good health. It shows that you have retained prana in your tissues. One purpose of yoga is to increase the store of prana in the tissues. Once stored, it is there for use. With correct breathing, you constantly replenish that stored prana. Then you can experience Ang Sung Wahe Guru, the dance of the light of life in the trillions of cells of the body. 93TEACHING N ATURAL BREATHING  In natural breathing, the Navel Point moves out on the inhale and in and up on the exhale. We use the inhale to make ourselves wider, and the exhale to make ourselves longer. It is common not to have enough lateral motion of the rib cage when we inhale. I nstead we tend to lift everything up and down. This can lead to congestion of the subtle flow of energy and may result in stuck emotions. Breathing backwards is also a common mistake. A good method to use to teach beginners how to breathe correctly is to just use the natural calm breath. It could be the breath you do between postures when you are relaxing. Inhale and don’t engage any locks. Exhale. Do not teach a beginner to engage the yogic locks. Let them first master breathing properly. It’s only after they’ve been at it a while that using the locks will begin to make a difference. YOGIC B REATH ._ Coordinating the breath to the movement of the posture. All postures are simply different geometries done with devotion to serve the journey to the soul. When you are holding a posture. constantly use each exhale to lengthen the spine . Often flexibility doesn’t develop as it might, because students are not exhaling correctly. COPYRIGHT YOGI BHAJAN 2003 ._ The inhale is your fuel, and the exhale is how you manifest that energy. Our lives are greatly influenced by how we exhale. Our words travel on the exhale. Inhalation is the fuel for this journey. During inhalation, we want to get high-powered prana into every part of our lungs. How well we can do that depends on our previous exhale. Yogic postures require a high grade of fuel. Each inhalation is always going to be the fuel. and our exhalation will be the manifestation of how we use the energy. The quality of our exhale is important because it relates directly to how well we can do yoga postures, to our projection and to the words we speak. If we are not able to give properly we cannot receive properly. Through our exhale we exalt ourselves, through each inhale we receive inspiration. ._ Yoga practice starts with learning to exhale correctly. Exhaling properly allows us to properly receive each inhale. If our breath is shallow, it inflates the core portion of the lungs, but not the huge volume in the peripheral areas. Our lungs move as if they are stuffy and they are not able to perform the miracle of enhancing our circulation, energy and health. If we do not exhale with a complete natural motion, we cannot completely refresh our lungs. With a complete exhale, each breath can flood the body with the prana we need for tremendous life, power, awareness and wisdom. Learn how to inhale up and out, expansively lifting the chest, and how to exhale smoothly and completely feeling each breath with devotion in our heart and soul. PRACTICING THE YOGIC BREATH Sitting in Easy Pose, put the tips of the fingers of both hands together at the Navel Point. Push it in without holding any tension there. just push your fingers in a little bit and maintain a stillness. Place the thumbs at the lowest rib. Inhale and try to push the ribs out. Try to widen the rib cage as much as you can, and fill it up as high as you can. Exhale without letting the heart area collapse. Draw the rib tips into each other. Inhale again and try to imagine that your ribs are widening and widening more and more. Then exhale-this is the yogic exhale. I nhale, and try to imagine that the ribs are widening, widening, and then exhale and consciously lengthen the spine. The Yogic Breath may be done with the Root Lock applied. When correctly done, the sound of the breath is spacious and has a rich, deep timbre instead of a thin, stressed sound. Even the relaxed breath is resonant and round.  The key to proper technique in yogic breathing is allowing the ribs and back to open and expand. If you let the lowest part of the abdomen drop forward, the pelvis rotates forwards and compresses the lower spine. This keeps the ribs from expanding

fully. Inhale and once the focus of the breath is fully at the navel, continue to inhale as the lower, more flexible ribs expand outwards. Lying on your back, rest your hands on your ribs, and without using the fingertips, push the lower back down to the ground. Notice how much the ribcage expands out. On the exhale the ribs close back down. By holding some tension at the Navel Point we can force the ribs to really open up on the inhale as the diaphragm continues to move. This is an important secret of gaining internal strength. Breathing in this manner allows us to make great strides in our yogic skills. It allows the postures that may have previously eluded us to become possible. It allows our bodies to transform themselves with greater flexibility and strength. With conscious awareness of proper breathing we can do this safely and quickly. Breath of Fire � The nature of Breath of Fire is that the exhale goes in and up naturally in the steady rhythm of the motion. � Breath of Fire uses the action of the Navel Point. The diaphragm does not move horizontal ly. It moves up and down, With each exhale, think of the movement of the navel as moving naturally and softly inwards with a distinct movement upwards as well. With the inhale, think of a downward release of the Navel Point. Feel Breath of Fire as an up and down breath rather than an in and out breath. � Holding the chin in and the chest up will help make the Breath of Fire strong and effective. We usually apply the Neck Lock lightly when doing Breath of Fire in basic sitting postures. TEACHING BREATH OF FIRE TO BEGINNERS � Begin Breath of Fire and put your fingers at your Navel Point. Use your fingers to feel whether or not your navel is going in and up on the exhale, and down and out on the inhale. Many beginners do this backwards. It’s important to correct this early on. � Breathe through the nose. � Relax your shoulders. � The abdomen is doing all the work. The Navel Point is naturally dynamic and most of this motion will happen automatically if you keep your lower abdomen relatively still. There is no need to pull the diaphragm up as we do in uddiyana bandh. If you are trying too hard, the lower back will feel tense. Breath of Fire is very relaxing. smooth and nearly effortless. � Avoid slamming the navel towards the spine. as this creates a lot of pressure on the face. Ideally, you should have a soft face whenever you practice yoga-relaxed. with the natural hint of a • 328 • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I smile. A common mistake beginners make when doing Breath of Fire is trying too hard and scrunching up the face. This indicates that the student is using the navel incorrectly. When you do Breath of Fire. your face should stay as calm and serene as when you are doing Long Deep Breathing. Remember. your face is the mirror of your mind. If you want a good shortcut to peace of mind. consciously let your face stay soft, particularly while doing yoga. Here•s the formula: use your body to reorganize your brain so that your mind can have a creative and spontaneous interaction with the world. When beginning your practice, the Breath of Fire should not be done quickly. When beginners try to do Breath of Fire too quickly they usually do it wrong. Always start off slowly and evenly. The inhale and exhale should sound about the same. The worst thing you can do to a beginner is ask them keep the rhythm of their Breath of Fire up with the rest of the class. They are going to get strong at breathing incorrectly. Tell students to do Breath of Fire at whatever speed feels natural, and then gradually increase the pace. A pace of 40-60 breaths per minute is a good pace to start with. Bending Er Bowing Although it was common practice in the eighteenth century and earlier. we know little about bowing in our modern Western culture. We are not currently a bowing culture, nor are we a floorsitting culture. When we greet each other, we shake hands or hug. In other parts of the world people bow, and there are many styles of bowing. Bowing is a physical act of humbling oneself to the ji (the soul) of the other person. It is a graceful way of honoring the God in that person. Bowing is one of the most basic movements in yoga. Many yogic movements have an element of bowing in them. THE BASIC RULES OF YOGIC BOWING I. Your head moves last because it always follows your heart. 2. While standing. always use your exhale consciously to lengthen your spine. Exercise:  Stand with your feet together one fist apart. Place your fingers on your Navel Point. Inhale into your fingertips. push in on the navel. Exhale. and bend forward at the navel crease. When your torso is parallel to the floor. let your pelvis revolve on its axis. This will bring the torso closer to the legs while keeping your heart and head in alignment. Your head will bend. but it is the last

• Relax your thigh muscles and allow your feet to sink into the floor. Do not hyperextend your legs and lock them. As you bow, let the pelvis revolve on its axis bringing the torso parallel to the floor, with the head and heart in alignment. Keeping the Navel Point slightly tensed, reverse the bow at the Navel Point. Use the rebounding energy from the push against the floor to lift the torso up keeping the spine in al ignment. • Bowing forward, exhale and lengthen the spine. Inhale as you rise up, expanding your ribs laterally. Do not arch or collapse your lower back forward. • Instruct beginners to imagine that they are coming up out of a bow one vertebra at a time. In order to come up with a straight back. we need to hold the lower belly in. Don’t use the lower back to come out of a bow or you’ll encounter the dark side of inhalation, i.e. , collapsing the lower back. If your lower belly and your Navel Point are not in control, your lower spine will collapse. Use the pelvis as a lever to lift whole spine up. In this manner you can float up. Bowing is a floating exercise when you do it right. Bending forward while sitting Often in yoga we bend forward in a sitting position with our legs extended. This is much the same action as bowing except that we are sitting down. � The pelvis initiates the action by revolving forward, lifting up the tailbone and tilting the torso forward. Then we bend at the Navel Point, keeping the head and heart in alignment until the very end of the forward bend when the head relaxes forward. As you bend forward, exhale and lengthen your spine, reach forward through your head and feel the stretch back and down through your tailbone. • If you bend forward by rounding your back and tucking your head toward your chest, your breathing will be restricted. and your body will not open up and lengthen properly. • It is better to bend forward correctly even if you don’t bend very far. The energy flow is created by the correct geometry by using a full breath. Your flexibility will develop with practice. • If the hamstrings are tight, the pelvis will remain fixed at the hips. This upsets the spinal alignment and puts too great a pressure on the spinal discs. A technique of physical therapy is to release the tightness gradually by using a folded blanket and a pool ring hooked over the feet to stretch the body forward. We move to the next level of release in steady easy steps, not by forcing the movment. COPYRIGHT YOGI BHAJAN 2003 Refining the Bandhas NECK LOCK JALANDHAR BANDH � jalandhar bandh is not about bringing the head down, it’s about bringing the chest up. It is a matter of increasing mobility in the upper back. The beauty of ja/andhar bandh is that it opens the energy of the medulla oblongata in the brain stem. This releases the occipital pump that moves the spinal fluid effectively and creates a focus in the central channel of the spine. Thus the energy to the pineal and pituitary opens. When the pituitary flips over, the cup of nectar drains back down to the heart. This is the goal of yoga. You have to awaken your heart to have the capacity to open that flow. � Beginners tend to tighten the neck muscles up when doing jalandhar bandh, and pull up rather than keeping straight and relaxed, not tilting the head backwards or forwards. REFINING ROOT LOCK (MULBANDH) The trick, with time and practice, is to learn to refine this lock so that only the muscles necessary to hold the lock are contracted. The perineum is located between the anus and the genitals. Learning to isolate the perineum when doing mulbandh is important because of the nerve structure of the body. The perineum is like a crossroads for many nerves and when it is properly balanced and stimulated it can properly send impulses from the first chakra up through the spinal cord. DIAPHRAGM LOCK (UDDIYANA BANDH)  Uddiyana bandh forces us to breathe out not simply by pushing the stomach, but by expanding the sides and back of the rib cage. This protects the lower back from compression and strain. Perform Uddiyana Bandh Kriya by fully exhaling and then drawing the lower belly inward and upward while simultaneously sucking up the diaphragm. The abdominal muscles are relaxed, not contracted. When you practice holding your breath out, it strengthens your inhalation. It opens the ribs up and makes them more elastic. In this way, the diaphragm can ascend more deeply. Often people pull in their abdominals. This is incorrect. To end this kriya, relax the tension before you inhale, then lower the diaphragm and take an inhale. With the Yogic Breath we encourage the lower back and sides of the ribcage to expand as we inhale down to the Navel Point. Breathing like this causes the ribs to expand out even more and allows the back and chest to expand. This is actually applying the uddiyana bandh. In terms of the postures, uddiyana bandh is most important. A full exhale in the Yogic Breath prepares us to automatically begin the uddiyana bandh. When you exhale properly and apply uddtyana bandh with mulbandh you can feel an extra contraction occur naturally in the perineum. You will refine

your awareness of this sensation as you keep practicing and train your muscles. When you use both neck lock and diaphragm lock together you will notice that it feels like a line being pulled up from the base engaging the muscles in the perineum-between the anus and the root of the sex organs. Hold your fingertips on the rib cage, with the thumbs at the side, when you inhale you should feel the ribs move out. The dynamic use of uddiyana bandh is important. Many people, when first taught mulbandh are taught to squeeze everything – anus, sex organ, navel. This works as a beginner’s practice. But if you want to develop more sophisticated yogic skills, you have to refine it. When you apply the uddiyana bandh, you will actually feel the perineum muscles engage as wel l. It is just like one line being pulled up, engaging the group of muscles right in front of the anus. Tips for Teaching Postures The following tips are especially important for teaching beginners. IN GENERAL Encourage students not to be competitive, or push the spine and neck aggressively. More progress is made when moving slowly and consistently. If it is not devotional, it is not yoga, it is just exercise. In every posture you have a chance to experience devotion. That’s what postures are really about. Worhip the God in you and marvel at the beautiful engineering of your own body. SUN SALUTATION (Surya Namaskar) (See Sets & Meditations) Sun Salutation is a great warm up, quickly creating much heat in the body. Yogi Bhajan said that this is how many yogis warmed up for kriyas. � When done correctly, the navel and legs do a lot of the work, not the arms and back. � Whether the knees are straight or not is not as important as letting the spine be moved by the navel, as opposed to being moved by the head and back. Moving in this way changes the way you think about everything, creating channels of devotional energy through awareness of body geometry. • 330 • KRI I NTERNATIONAL TEACHER TRAINING MANUAL LEVEL I SAT KRIYA Yogi Bhajan taught Sat Kriya as a foundation of every Kundalini Yoga practice. He taught it in the following way as the core practice, but over time he has offered 12 variations of the kriya for different purposes. You will find this version-sitting on the heels-to be the most common. There are, however, other specific meditations where the same Sat Kriya motion is done sitting in Easy Pose or Lotus Pose. � The hands are usually placed with the palms together, fingers interlaced and curled, with the jupiter (index fingers) pressing against each other, extended straight up. Men cross the right thumb over the left; women cross the left thumb over the right. The arms are stretched overhead with the elbows straight, the arms hugging the ears, and the jupiter fingers pointing straight up. This directs the energy and prevents “spaciness” from any previous drug use. The palms can be held flat if you are more advanced and have no drug history that may imbalance the nerves. If your palms are kept flat together, you must develop the ability to roll your armpits towards one another, so that you can hug your ears. If you are uncomfortable with the palms flat together or find yourself splaying the elbows out or rotating the armpits outward, then use the first mudra with your fingers interlaced.  The sternum naturally rises as you chant SAT and releases as you chant NAAM. Consciously try to move the sternum towards the chin as you inhale with the pulse of SAT, and relax it on NAAM. Don’t scrunch the shoulders; relax and drop them down.  When you finish the sound Sat, you should be in complete jalandhar bandh. It will release as you relax on Naam and the energy rises to the face. Let the navel go out naturally as you relax the bandh.  Pull the navel up, don’t lift it. The heart is engaged upwards.  To end the kriya, inhale deeply, keep the arms up, exhale completely and apply uddiyana bandh. Relax the bandh before inhaling again and relaxing with your arms down. SPINAL FLEX (CAMEL RIDE)  Do not let the head power the spine. Keep the head level and don’t let it do ‘flip-flops’. just move the spine and shoulders. It’s called Camel Ride because if the eyes stay on the horizon with the flex, there is a sense of your head floating. It looks as if you are riding a camel. This is true whether your eyes are open or closed.  Yogi Bhajan has suggested that spinal flex may be slowed down for more thoracic movement.  If you want to do Spinal Flexes with the yogic breath, then holding a little tension at the Navel Point as you inhale will allow the rib cage to widen. If you use your arms to help, you’ll create more space as you exhale back. Try to get the ribs to open wider,

and close more deeply. If you are going too fast, you can’t accomplish that. A good rhythm will be one Spinal Flex forward and back every 3 seconds when slow, and 1 .25 to 1 .5 seconds when fast. CAT-COW � Move from the base of the spine to the top. The head moves last. � Cat Cow can be done quickly, but be sure your head moves last even when you speed up. � Start off slowly. Inhale i nto the extended position, but rather than just letting your lower belly hang there, hold a little bit of tension at the Navel Point to push the ribs out wider. � Once you’ve got your rhythm and the complete awareness of the body’s motion established, then you can speed up. A mistake that a lot of teachers make, is just letting the student go too fast right away. Then the head tends to lead and causes undue strain on the body. STRETCHING BACKWARDS � Hold some tension at the Navel Point so the pelvis engages and you can stretch backwards safely and more comfortably. Feel the stretch across the front of the body. When stretching backwards, there should be no pressure on the lower back. You should feel the stretch in your upper back and chest. Stretch consciously so you do not put your lower back at risk. STRETCHING UP, BENDING DOWN � The purpose of the inhale is to inspire your arms to come up, then the exhale naturally pulls the arms down. � Inhale saying “Sat” silently and let the Sat, the fuel of Truth, push the arms up. Your hands come together over the top of your head. Your head will lift by itself when your arms elevate more than 60 degrees. The heart brings the head up. (Beginners should never hold the inhale in this position.) � Now Exhale, drop the arms down and then lengthen out the spine, and let it drop down. WARM-UP STRETCH For a good warm-up, stand straight and place your hands right below your knees. Inhale and lengthen out the spine, lift your head at the end of the inhale, then exhale and hold. Push off on the inhale. An easy way to learn how to use the pelvis with Navel Point control, is to literally push off the knees with your arms. Engage your navel. Create yogic attention and stillness. COPYRIGHT YOGI BHAJAN 2003 FROG POSE  There is a very different dynamic between when it is done slowly and when it is done rapidly. When you do slow Frog Pose, inhale and squat, then exhale and straighten the legs. With fast Frog Pose, the breathing is opposite.  When you Inhale, chest and head are up. As you Exhale draw the Navel Point in. The head moves last. Let the heels drop down as you straighten the legs. Move slowly; use long slow breaths.  Generally Frog Pose is done quickly, and the heels stay up off the ground. The heels may drop to the ground when you are doing slow Frog Poses. COBRA POSE In order to do Cobra Pose correctly it is necessary to keep the pelvis on the ground. But this may cause problems, especially with beginners who are less flexible. When the hips and back are not flexible enough, shoulders become hunched and the flow of energy is blocked. The best alternative for those who are not fully flexible is to let the pelvis come off the ground, let the knees touch the ground lightly, and keep the feet together. This makes it easier to lift in the chest. This is much safer for the average person. Keeping the hips on the ground becomes possible as flexibility is developed. An alternative is to keep the elbows and forearms on the ground instead of the palms. LEG LIFTS Lie on your back.  As you inhale lying on your back, press your lower back into the floor point your toes and smoothly lift up your left leg up to an angle of 90 degrees.  Exhale and lower it down. Keep your toes pointed.  It is important to lift from navel and engage lower back into ground before you lift. Once the motion is balanced and smooth, you can go faster. Now try it with both legs.  Inhale and raise both legs up-they don’t need to be straight at the beginnming of the motion. Use the power of the breath to raise the legs up.  Straighten the legs as you exhale and lower them. Feel the strength of the abdominal muscles as you exhale.  If you don’t have abdominal strength to keep your legs straight, use your hands to provide leverage for your back. Place your hands on the floor under your buttocks. Don’t let your back sway as you bring your legs up. KRI INTERNATIONAL TEACHER TRAINING MANUAL

STRETCH POSE � Don’t lift the head first. Lengthen the back of the neck so your chest lifts up. Then bring your head up and tuck your chin in. It is important to pull the chin into the throat in Neck Lock to lift the chest and bring the Heart Center up. (continued) � Consciously engage the lower back with the ground. The abdominal muscles are engaged and the diaphragm is moving. It is not possible to do the typical Breath of Fire because the navel is solid. The Navel Point is drawn in to keep the lower back on the ground. Even though the muscles tighten, the abdominal wall still moves with the Breath of Fire. � Place the arms wherever they feel most natural, either with the palms facing the thighs alongside the body (off the ground), or hands over the thighs, palms down, fingers pointing towards the toes. Before you bring your legs up, begin yogic breaths and experience how the inhale helps the lower back engage with the ground. Without doing Breath of Fire just yet, hold the lower spine with back on the ground and lift the legs 6 inches. Some Common Mistakes:  Bringing the head forward too much creating pressure on the heart. This makes it hard to keep the lower back down. To counteract this tendancy, consciously lengthen your neck. Most people are already curved. Saying “bring your head and feet up,” may strengthen the distortion. Simply guide the motion step by step into the correct position as described above. Teaching beginners: Start them doing it for only 20 seconds at first. Point out not to sway the back by demonstrating the incorrect way, showing the space under the lower back.  When the abdominals and navel are too weak: allow the student to bend the knees slightly, and lift one leg at a time, instead of raising both together.  Those with lower back problems can do Stretch Pose sitting on the hands, with the knees slightly bent.  If the back is bad, point the toes strongly and keep the legs on the ground. just lift the upper body as usual in Stretch Pose. BACK PLATFORM POSE Sit up with the legs extended straight and the hands on the floor behind you, arms straight and fingers pointing towards the toes. Apply the Neck Lock. Lift the hips up and straighten the spine. Lengthen the neck letting the head relax back. Press the toes to the floor with the knees engaged. Don’t turn the hands outwards. If you do this it is harder to get the chest up, because the shoulders are in the way. It takes more strength to keep the hands pointed forward and the toes to the floor, but the result is better. • 332 • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I SQUATS Ideally we go all the way down. But many people have knee trouble and can go only I /2 to 3/4 of the way down. HEAD STAND In Kundalini Yoga, we do not do head stands, and we never put pressure on the cervical vertebrae. Headstands are too dangerous for the sensitive structure of the neck. Shoulder stand gives you the same benefits without the risk. (See Meeting the Challenges of Teaching.) NECK TURNS Many people tense up when doing this exercise. The idea is to move the head “on frictionless bearings” keeping the shoulders totally relaxed. If the neck is aligned properly, very few m uscles are needed to move it. PLOW POSE A wonderful pose, but not if you are overweight. It is best done after a basic spinal warm-up. Don’t push it! Better to increase the mid-back stretch gradually before going fully into this posture. TREE POSE  Pull the heel up, and push the foot into the opposite thigh.  Hands in Prayer Pose at the heart is one variation.  Palms together with arms extended overhead is another  The knee should be straight.  Imagine you are inhaling through the sole of the foot.  Focus your gaze on a single point and hold that focus.  Hold the lower belly in a bit for more stability.  The lower back cannot be collapsed or you’ll fall. SHOULDER STAND Do this only after the spinal m uscles are warmed up. Remind your students that the weight is shared by the both shoulders, the trapezius muscles and the hands-not the neck! SPINAL TWISTS (TORSO TWIST) Remind people to relax and open instead of tightening and pushing at the lateral extremes of the twisting motion. STRETCHES Generally, it is best to avoid bouncing stretches. This sends a signal to the muscle to tighten up. Gradual, consistent stretching is best. It is important to synchronize with the breath when stretching. The difference between a “bouncing or ballistic stretch” and a rhythmical breath-synchronized stretch is that in the latter you are in control of the entire motion without running the risk of collapsing the motion at the reversal point

Ina ex Aap Sahaee Hoa Mantra, 82 Abdomen, exercises for, 356. 375-76 Aad Sach. jugad Sach. Haibhee Sach. Nanak Hose Bhee Sach Mantra. 81 Acid bath, 231 Acidic, 253 Accidents, death in, 240 Ad Sach Mantra, 82, 152 Ad Guray Nameh Mantra. 82, 280 Adays Tisai Adays Mantra, 82 Adho Mukha Svanasana (Triangle Pose), 320-21, 336 Adi Mantra, 54, 78. 86. 280, 287 Adi Shakti Mantra. 83, 152, 215, 429 Addiction (see also Drugs), 298 Adrenals, 163 works on, 164 Adult population, teaching the, 296 Adays Tisai Adays Mantra, 82 Administration of yoga classes, 291 Advertising of yoga classes. 292 Aerobic, 384 Affirmations, 72 Age, Copper (Doapu), 216 Age, Gold (Sat), 216 Age, Silver (Treta), 216 Age, Steel (Kal). 216 Agni-Granthi. 212 Ahangkar, 43. 45. 120, 210, 211 Ahimsa, 44 Air, vayu tattva, 210 Vata tridosha, 252 Ajai Alai Mantra, 83 Ajoonee. 81 Ajapa jap Mantra. 68 Ajna, 186, 194 Aka/ Mantra, 239 Akashic Record, 214 Akasha Tattva, 210. 212 Aka/ Moort, 81 Almond, 255 Almond Oil, Raw, 255 Alcohol, 158, 299 Alliance, Yoga, 305 Alignment, 232-332 Alfalfa. 158 Allah-Laa, 214 Alternate Head & Leg Lifts, 370 Alternate Leg Lifts, 351 Alternate Nostril Breathing, 96, 385. 404 Alternate Shoulder Shrugs, 338, 361 Amrit Vela, 214 Anabhava Yoga, 35 Anahat, 68 Anahata, 186, 192-93 FIRST EDITION • COPYRIGHT YOGI BHAJAN 2003 Anatomy, Western, 157-172 Anatomy, Yogic, 173-204 Ang Sang Wahe Guru Mantra, 82 Anger, 210 Angles, 284 Ancient Healing Ways Catalogue, 306 Antioxidants, 159 Antra. 129 Aorta, 158 Apas Tattva, 210 Apana, 175-79 definition of. 174-176-79 Kriyas for, 344. 346-7, 370, 374. 381 Aparigraha, 44 Apple. 255 Apprentice, 219-20 Aquarian Age, 4-8, 429 Aquarian Epoch, 42 Aquarian Times Magazine, 306 Aradhana, 144 Archer Pose (Virabhadrasana), 311, 340 Ardine. 20, 29, 202 Ardas Bhaee Mantra, 82 Ardha Padmasana (Half Lotus Pose), 104 Arm Pumps, 338, 373. 365-66 Arm Swings, 365, 371 Arm Stretch. 365 Arteries. 158 Arthritis, 169 Asana, 44. 100-01 Ashtang Mantra. 68, 215 Ashtanga definition of. 43 Yoga, 35 Asteya, 44 Atman, 43. 120 Attachment, 210 Aura. 20, 195-95, 202 Auric imprint, 239 Automatic Nervous System, 75-76 Ayurvedic diet, 252 B Baba Siri Chand, 51 Baby Pose (Child Pose). 31, 117, 372 Back. 170 Backwards. Stretching, 311, 340 Back, lower, 170. 171 Back pain, 170 Back Platform (Parvottasana), 318, 357. 369. 376 Back Rolls, 311, 351. 364 Baddha Konasana (Butterfly Pose). 312 Balance, 46, 185 of Female Polarity, 233 Banana Fast, 256 Bananas, 167, 171. 255, 256, 257. 258 Bandhas, 107-111 beginners, exercises for, 81 jalandhar Bandh (Neck Lock), 107-08, 329 Maha Bandh (Great Lock), 109 Mulbandh (Root Lock), 109, 329 Uddiyana Bandh (Diaphragm Lock), 108, 329 Basmati Rice, 162 B-Complex, 171 Beak Breath. 97 Beans, 15 Bear Grip, 106, 339, 360 Beard, 249 Berries. 159 Beets. 161, 163 Being, 194 the Art of. 240 Behavior (brain-mind link), 74 Bhagvad Gita, 43 Bhakti, 229 Bhakti Epoch. 41 Bhujangasana (Cobra Pose), 313, 321, 336, 344. 364, 373, 378 Bij Gupha. 67 Bij Mantra, 68 Bile (Pitta), 252 Birth, 230 human, 214 of a girl. 231 trauma (for a male), 231 Black pepper. 255 Bladder, 172 Blood, 158 pressure. high, 158 pressure, low, 158 Blue Ethers. 239-40 Boat Pose (Dvipada) (see also Postures), 311 Body Drops, 350 Body Locks (Bandhas ), I 07 Bootstrap Fallacy, 223 Bones, 168 Bountiful, Beautiful. Blissful Mantra, 83 Bone marrow, 159, 171 Bow Pose (Dhanurasana) (see also Postures). 312. 340, 368, 378 Bowel. 162 exercises for, 358 Brain, 16, 67 exercises for, 358 left, 166 Mind-Behavior Link, 74 right. 166 stem. 166 Brahm (brahma), 43 Braham. Knot of. I 09 Brahmacharya, 44 Bran. Oat, 158 Breath. 90 Alternate Nostril. 96 Beak, 97 Cannon. 97 frequency, 91 Lion, 97 Long Deep, 92 One-Minute, 91 Rhythm, 74 Segmented. 97 Simple, Natural, 90 Sitali, 97

Sitkari. 97 Suspending the, 93-94 Meditations for, 94 Quality of. 91 Ratio, 91 Vatskar, 97 Whistle (Beak), 97 Breath of Fire, 95, 161, 328 teaching to beginners, 328 used in sets, 343. 344. 346. 350. 357, 364. 365, 337, 368, 369, 370. 371. 372, 373. 374. 377, 378, 385, 387, 391, 403. 407, 416 Brow Center. I 09 Bronchi. 160 Bronchioles. 160 Buddha Mudra (hands in the lap), 106 Buddhi. 43. 45. 120 Buddhi Mudra (Seal of Mental Clarity). I 06 Butterfly Pose (Baddha Konasana). 312 Buttock Kicks, 364 Business. teaching in a, 299 B-Vitamins, 158 c Cabbage. 163, 171 Caffeine. 254 Calcium. 167 Cannon Breath. 97 Capillaries. 158 Calm Heart Meditation, 94 Camel Pose ((Ustrasana). 312. 377 Camel Ride (Spinal Flex). 320, 337, 339, 343. 352, 380, 362. 384 Carrot(s). 161. 163 and Beet Casserole, 258 Cartilage. 169 Casserole. Beet & Carrot. 258 Catalogue, Ancient Healing Ways. 306 Cat-Cow (Marjariasana) Pose. 313. 342. 351, 355. 361. 362 Cat Stretch. 313 Cayenne. 158 Celery, 158, 163, 167, 255 Celibacy. 178 Celibate Pose, 314 Celestial Communication, 139 Central Nervous System (see also Nervous System). 76, 166-68 Cerebral Cortex. 166 Cerebellum, 166 Cerebrum. 166 Cervical, 170 Chain of Being, 209 Chair Pose, 313. 380 Challenges. 299 Chakra(s). 183-197, 284 Ajna (see Chakra, Sixth) basics of. 184 Crown (See Chakra, Seventh), 184. 186. 194 Eighth (Aura), 184. 186. 195-96 exercises for, 343. 344. 345. 346. 347. 348. 352. 354. 358, 360, 361, 371, 375. 378. 381, 393. 412, 416, 422, 426. 429, 441. 449. 450 Fifth (Throat). 184. 186, 193-94. 197. 202 First (Root). 184. 185, 188-89, 196. 201 Fourth (Heart), 184. 186. 192-93. 196, 201 Heart (see Chakra. Fourth) Kundalini through, 195 qualities of. 178 Root (See Chakra. First) Sample Sets for each, 381 Second, 184. 185, 189-91, 197, 201 Seventh (Crown). 184. 186, 194-95, 196 Sixth (Ajna), 186, 194 Third, 184. 185, 191-197. 201 Throat (See Chakra. Fifth) understanding the, 187-88 Chambers of a Teacher’s Heart, 264 Chanting (see also Shabd Guru). 66. 68, 78 Chants (See Mantras) Chattr Chakkr Varti Mantra, 83 Chaturanga Dandasana (Push Up). 336 Cherdi Kala Music, 306 Children, 290 teaching Yoga to, 297 Chiles. 254-55 Chitta. 43. 45. 120 Chlorophyll, 159 Christian. 301 Circulation, 248 Circulatory System, 158-59 Citrus. 171 Clarified butter (ghee), 257 Class, ending, 283 evaluation, 283 preparation, 288. 290 structure, 280-283 supervision. 282 Classical Epoch, 40 Cleansing, 300 diet. 256 from Drugs, 250 Clearing the Monkey Glands. 247 Cobra (Bhujangasana) Pose. 313, 336, 344. 364. 373.378 Coccyx, 170 Coconut. 255 Code Mantra, 216 Code of Ethics, 266 Code of Excellence. 266 Cold-Pressed Oil, 163 Cold Showers, 248-49 Colon, 163 Column. Spinal. 168 Commitment, 148. 149. 208 Communication. definition of. 242 Male Open, 237 Community, Yoga, 283 Compassion . 186 Composite Polarity Meditation, 94. 3 90 Confront. 242 Consciousness (of the Student). 271 Copper, 171 Copper (Doaper) Age, 216 Corpse (Sasvasana) Pose. 314. 326 Com Silk Tea, 172 Corporate Yoga, 299 Corpse Pose (Savasana), 117 Cosmic Cycles. 215 II KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I Cosmic Energy, 216 Cosmic law of Manifestation. 124 Cosmic law of Manifestation and Being. 209 Course preparation. 290 Cranial Nerves, 166 Cranium. 167 Create, to, 189 in the Fifth Chakra, 193-94 Creation. 216 Creativity, 185 Creator. 216 Criss Cross Arms. 356 Criss Cross legs, 355 Cross-Domain Fallacy, 223 Crown Chakra, 184. 186. 194-95 Crying (student in class). 299 Cucumber juice, 172. 167 Curry, Yogurt (recipe). 259 C. Vitamin, 171 Cycle of Intellect, 123 Cycles of life. 228 D Dairy. 253 Darshani Mantra (see also Mantras). 68 Date(s). 255 milk. 257 Death. 229. 240 in accidents, 240 Mental Body at, 23 9 Deep Relaxation (in a class setting), 283 Deliverance, law of. 264 Deliverance, Sacred Secret of. 243 Desire. to, 189 Destiny, 27, 29, 229, 232 Devotion (lshvara Pranidhana). 44. 127, 130 Dhan Dhan Ram Das Gur Mantra. 83 Dhanurasana (Bow Pose), 312, 340. 368. 378 Dharana. 126 definition of. 44. 126 Dharma. 43-44. 127, 130. 213, 229 Dharma. Sikh, 50-51. 305 Dhuni Music, 83 Dhyana. definition of. 44. 126 Yoga, 35 Diaphragm, 160 Diet. lock (see also Uddiyana Bandh), 107-Q8, 329, 370 mastering the, 110 Ayurveda, 252 bad, 158, 163 Yogic, 251 -60 DIETS Green Diet, 256 Melon Diet. 256 Mung Beans & Rice, 256 Solstice Diet, 260 Digestive System, 161 -63 Disclaimer (Sample), 286 Dislocation, 169 Divorce, 238 Doaper Yoga, 215-16, 250 Doei Shabd Kriya, Ill

Drinking, 299 Drugs, 167, 196, 246. 250. 286. 299 Dvipapa (Boat Pose). 311 E Earth. 185, 210 Earth Foods, 252 Earthly Realms. 69 Easy Pose. 14. 1 17 Eating (before class). 300 Eggplant, 255 Pakoras (recipe), 259 Ego. 272 Ego Eradicator. 314. 337, 343. 373 Ego. Spiritual, 130 Eight Limbs of Yoga, 44 Eighth Chakra (Aura). 186, 195-6 Eighty-One Facets of the Mind. 120 Ek Ong Kar. 81. 215-16 Ek Ong Kar Sat Gur Prasad Mantra. 84. 424 Ek Ong Kar Sat Nam Siri Wahe Guru Mantra. 83, 152. 215, 429 Electromagnetic Field. 236 crossing the, 239 Elephant Walk, 376 Eleventh Embodiment. 203, 204 Emotional Transformation, 137 Endocrine Glands, 75 Endocrine System, 164 Enlightenment, 300 Environment, 288 Epoch. Aquarian. 42 Bhakti, 41 Brahmanic, 39 Classical. 40 Gita, 40 Modern. 41 Prehistoric, 38 Upanishadic, 39 Vedic, 38 Eternal Self. 209 Ether. 210 Ethers. Blue, 239-40 Ethics. Code of. 260 Ethical behavior. 208 Evaluating, 283 Excel. 276-77 Excellence, Code of. 266 Exercise, Warm Up, 281 Exercises (see Posture) Expert, 219, 222 F Faith . 56 Fallacies on the Path of Wisdom, 233 Bootstrap Cross Domain One-Level Shortcut Fate, 229 FIRST EDITION • COPYRIGHT YOGI BHAJAN 2003 Female-Male Differences. 233 Female. Nature. 232 Polarity of the, 233 Tracks. 233 Fennel, 163 Fifth Chakra (Throat). 186, 193-94 Fibula, 168 Fire (Agni Tattva). 210 First Chakra (Root). 185. 188-89 First Lower Knot. I 09 Fish Pose (Supta Virasana). 315, 368, 377 Five Blue Ethers. 239-40 Five Gross Elements, 44. 210, 211 Five Stages of Spiritual Development, 217-24 Karam Pad Sahej Pad Sat Pad Saram Pad Shakti Pad Fourth Chakra (Heart), 186, 192-93 Frog Pose, 314. 321. 338, 352. 379 Front Bends (Uttanasana). 315, 336, 345. 357. 373 Front Life Nerve Stretch. 343 Front Platform, 346 Front Stretch with Straight Spine, 350 Frontal Lobe. 166 G Gall Bladder, 162 Garbhasana (Baby Pose). 311, 372 Garlic. 158-59, 164. 254-55 Garlic Toast. 259 Gate. Gurus. 55 Gateways, Three. 3 Gazing (Tratakum) Meditation. 141 Genito-Urinary System, 172 Geometry of Posture. the, 325 Ghee, 255 Gian Gupha. 67 Ginger. 159, 163-64. 167. 255 Ginger Tea. 257 Ginsing, 158 Girl, birth of a, 231 Giving (Tithing), 241 Gland(s). Pineal. 164 Pituitary, 164 Thyroid, 164 Monkey, 247 Gobinday Mukunday Mantra, 84 God and Me. Me and God Are One, 301 Gold (Sat) Age, 216 Golden Chain, the, 29. 54. 273-74 Golden Seal. 159 Gonads, 165 Gong, the, 137 Grace, 178 of Woman. 230 Granth, Agni. 212 Grapefruit. 163 Grains. whole, 163 Great Lock (Mahabandh). 107. 109 Great Seal of Yoga. the (Maha Mudra Kriya). 317 Greed, 210 Green Chili, 255 Green Leafy Vegetables, 158, 163 Green Vegetables, 163, 255 Gross Elements, 44. 210 Ground Foods, 252 Group Sadhana. 146 Guided relaxation, 118 Guilt, 229 Gunas. 43. 120 210, 212 Gupha (Caves). 67 Gurmantra, 179 Guru Guru Wahe Guru Mantra, 51, 84. 153. 179 Guru. Definition of. 55 Gurus, 56 Guru Amar Das. 201 204 Guru Angad. 201. 204 Guru A�un. 202. 204 Guru Gobind Singh. 203, 204 Guru Granth Sahib, Siri. 203, 204 Guru Har Rai, 202, 204 Guru Nanak, 81. 201. 204 Guru Ram Das. 51, 61. 201, 204 Guru Tej Bahadur. 203 204 Guru Pranam (Supta Parvatasana). 1 17, 314. 341 Gur Prasad. 81 Guru Ram Das Chant, 51, 84. 153. 179 Guru within, 57 Guru Yoga, 35, 141 Gurudakshina (Tithing). 293 Guru’s Gate, 55 Gyan Mudra. 105 Gyan Unana) Yoga. 32. 34 G.O.D .• 209 H Habit, 188 Hair. 178. 249 Halasana (Plow Pose). 318 Half Lotus Pose (Ardha Padmasana). 104 Hallelujah. 214 Hamstring, 169 Handouts for new students, 291 Hands Off Policy, 285 Happiness. 17 Happiness and Joy, Sacred Secret of. 243 Happiness Steps to, 9 Harbhajan Singh (see also Yogi Bhajan). 59 Har Mantra, 84 Har Har Har Har Gobinday Mantra. 85 Har Har Mukunde Mantra, 85 Har Har Wahe Guru Mantra, 85 Har Haray Hari Wahe Guru Mantra. 84 Hari (Haree) Mantra. 84 Har Singh Nar Singh Mantra, 85 Hatha Yoga, 32-33, 35-36, 301-02 Headache, 301 Head covering, 151, 267 Headstand, 301. 332 Healing (with Kundalini Yoga). 285 Healing Circles, 179 Healthy am I. Happy am I. Holy am I Mantra. 85 Heart Center, Knot at, I 09

Heart Center Pull, 374 Heart Chakra (Fourth), 186, 192-93 Heavenly Realms. 69 Hero Pose (Virasan or Warrior Pose). 326 Hirday, 68 Honey, 171, 255 Householder, Path of the, 50 Humee Hum Brahm Hum Mantra. 85 Humee Hum Too Hee Too Mantra, 85 Human Birth, 214 Humanology, 225-243 Humility, 186 Hydrotherapy, 248-49 Hypothalamus, 67, 74-75. 164. 165, 171 IKYTA (International Kundalini Yoga Teachers Association), 304 Ida. 21-22, 67, 174, 179 Ideas (a Woman Thinks in), 234 Identity of the Teacher. 268-77 Illness, 285 Image of a woman, 231 Immune System, 76, 171 lndra Nittri Meditation, 424 Initiation, 20, 26. 269 Inspiring students. 293 Intellect Cycle of. 123 International Kundalini Yoga Teachers Association (IKYTA). 304 Intestines. 161 Intuition, 186, 194 lshuara Pranidhana (devotion, surrender). 44 ltarashtom Tithar Kushtam, 291 J jap Man Sat Nam Mantra, 85 jap, 36, 81 japa Yoga, 35-36, 68 japiji , 35-36, 68 jalandhar Bandh (Neck Lock), 107-08, 329, 384, 386-399, 401, 404. 405, 429, 432, 435-442, 445-447. 448-451 jehovah, 214 jerking (after a meditation), 177 joints, 168-69 joy and Happiness. Sacred Secrets of. 243 jupiter, 147 jupiter finger, 420. 425 K Kal Akal Mantra, 85 KRI (Kundaini Research Institute). 304 Kaivalya Pad a, 45 Kal (Steel) Age, 216 Kal Yug, 215-16 Kam, 210 Kandharasana (Pelvic Lifts), 318 Kapha (phlegm), 252 Karam Pad. 217-24, 300 Karma, 213-14. 229 definition of. 32 34, 43 erasing, 214 Law of. 208 Yoga, 32, 34-35 Karta Purkh, 81 Keep Up, 276 Kelp, 159 Khant. 68 Kicking Buttocks, 352 Kidneys. 162, 164, 172 Kinesiology, 169 Kirtan Kriya, 425 Knee and Elbow Walk. 376 Knees, Pulled Up, 117 Knees to Chest, 345 Knowingness, 243 Knowledge, Seal of (Gyan Mudra), 105 Knot of Braham, I 09 Knot of Shiva, I 09 Knot of Vishnu, 109 Knowledge, Seal of, 105 Kriya(s), 100, 101, 102, 302 in a class setting, 282 Kriya Yoga, 35 Krodh, 210 Kundalini, 35 Awakening, 38, 195 Energy, 3 00-Q I definition of. 34. 174 goal of, 178 Lotus, 315 Research Institute, 304 rising, 177 What is it? 176 Kundalini Rising (poem), 30, 177 Kundalini Rising! Newsletter, 306 Kundalini Yoga (in general), 23. 33-36, 50, 51, benefits of, 284 disputing dangers of, 26, 177 Golden Chain of, 54 legacy of. 24 leverage of. 23 lineage of, 24 path of. 50 qualifications of. 30 two laws for, 264 understanding of. 25 Yoga Teacher, 50 Kundalini Yoga Teacher, basic personality of a, 268 chambers of a teacher’s heart, 264 Code of Ethics of. 266 Code of Professional Standards. 276 definition of a Yogi, 266 forklift becoming a. 270 fundamental law of a, 268 identity of. 264 273 Laws for the, 264 perfect teachers, problems with, 265 prayer of the, 270 responsibilities of a, 269 role of the, 263-302 self-Initiation of. 269 Sola Kalyan Sumpuran, 266 IV • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I L Sixteen Facets of Pefection of a, 266 Teacher’s Oath, 266 trust your, 27 4 Two Laws for, 264 without a. 269 Law of Deliverance. 264 Law of Sustenance, 264 Laws (for the Kundalini Yoga Teacher), 264 Laya Yoga. 35 Laya Yoga Meditation. 427 Leadership, Sacred Secrets of. 243 Lecithin. 255 Leg Lifts, 316, 340. 345. 364. 370. 371 , 374 Leg Push-Pull, 352 Legumes, 255 Life. Cycles of, 228 Life, Make Your Life a Victory, 246 Life Nerve Stretch, Front (Paschimottanasana), 316, 325. 369 Left & Right (Upavistha Konasana), 316, 341. 344. 378 Lion Breath, 97 Locks, Body (Bandhas), 107 Long Chant (Long Ek Ong Kar’s), 83. 152, 215, 429 Locust Pose (Salabhasana). 317. 338 Lotus Pose (Padmasana), 326 Lotus Walk. 362 Love , 276-77 Lunge Stretch, 370 M Magnesium, 167 Magnetic Field, 27 Maha Mudra Kriya (The Great Seal of Yoga), 231 Maha Shakti Kriya, 192 Mahabandh (Great Lock), 107, 109 Mahabharata, 43 Mahan Tantric (see also Yogi Bhajan), 62, 139 Mahan jaap, 430 Majesty, the Science of. 324 standing with, 325 Mala, 137 meditation, 431 Male, acknowledgement 233 control. 233 nature, 232 open communication, 237 track, 232 Man. 23 from boy to a, 232 the spiritual. 237 Manas, 43. 45. 120-21 Mangoes, 255 Manifestation Cosmic Law of. 124 Manipura, 185. 191-92 Mantra(s), 36, 66. 68-69, 101, 124 and the Third Chakra, 192

ANTRAS: Aap Sahaee Hoa, 82 Ad Guray Nameh. 92 Ad Such, 82, 152. 432 Adays Tisai Adays, 82 Adi. 54. 78, 280, 413 Adi Shakti. 82. 152. 434 Ajai Alai, 83 Ajapa jap, 68 Akal. 239 Ang Sang Wahe Guru, 82 Ardas Bhaee, 82 Ashtang. 68, 71. 215, 429 Bountiful, Blissful & Beautiful, 83 Chattr Chakkr Varti, 83 Dhan Dhan Ram Das Gur. 51, 83 Dhuni, 83 Ek Ong Kar Sat Gur Prasad, 84. 424 Ek Ong Kar Sat Nam Siri Wahe Guru. 83, 152. 215, 429 Gobinday Mukunday, 84. 452 God and Me. Me and God, 301 Guru Guru Wahe Guru, 51, 84. 153 Har. 84. 439 Har Har Har Har Gobinday, 85 Har Har Mukunde. 85 Har Har Wahe Guru. 85, 451 Har Haray Hari Wahe Guru, 84. 438 Hari (Haree), 84 Har Singh Nar Singh, 85 Healthy am I. Happy am I. Holy am I, 85 Humee Hum Brahm Hum, 85 Humee Hum Too Hee Too, 85 jap Man Sat Nam. 85 Long Chant, 429 Maha Mudra Kriya (The Great Seal of Yoga), 317 Mangala Cham Mantra, 82, 280 Morning Call. 429 Mul Mantra, 25. 80, 81, 85. 152 Ong Nama, 54. 78, 86, 280. 287, 413 Ong Sohung, 86 Pauan Guru. 86, 179, 447 Prithui Hai, 86 Ra Ma Da Sa, 86. 422 Rakhe Rakhanlar. 86. 153 Sa Re Sa Sa, 86, 412 Sat Naam, 86, 428. 442. 449 Sa-Ta-Na-Ma. 87, 425. 430, 435. 441 Sat Siri Siri Aka/. 87. 152 Siri Gaitri Mantra, 422 Waah Yantee, 87 Wahe Guru. 51, 87, 442. 450 Wahe Guru Wahe jio, 87 Marjariasana (Cat-Cow). 313, 331 Marriage. 236 Mars. 147 Massaging the Body, 247 Master, 222-23. 273-75 Master. Becoming the. 276 Maya. 43 Medical Conditions (of Students). 285 Meditation, 126-199 A Simple Process. 124 choosing a. 135 benefits of. 126 effects on pregnancy, 230 FIRST EDITION • COPYRIGHT YOGI BHAJAN 2003 Focus. 136 for women. 237 how to meditate. 128 in a Class Setting, 283 keeping steady during, 135 minutes, 136 preparing for. 135 Sadhana. 136 Silent. 133 Tratakum (Gazing), 141. 407, 408 using Mantra for, 128, 138 using the Gong for, 137. 446 using the Mala for, 137, 431 MEDITATIONS Adi Mantra (Complete), 413 Adi Shakti Mantra (Long Chant). 83, 152, 215. 429 Antar Naad Mudra, 412 Awakening the Inner Healer. 415 Blue Gap Meditation. 417 Caliber of Life. 389 Composite Polarity, 94. 390 Divine Shield. 418 Divine Mother, 433 Ego, to Change, 399 Emotional Balance, 399 For a Calm Heart. 94. 395 For a Stable Self. 94. 401 Grace of God. 419 Gunpati Kriya. 420 Healing Addictions, 435 Healing Ring of Tantra. 421 I am Happy, 423 Inner Conflict Resolver, 292 lndra Nittri, 424 Laya Yoga Meditation, 338 Liberated Heart, 393 Mahan jaap, 430 Mala. 431 Master’s Touch, 432 Naad to Communicate Honest Self. 444 Naad to Communicate Totality, 443 Naad: Naam Namodam Rasa, 445 Open the Heart, 436 Parasympathetic Rejuvenation with Gong, 446 Pran Bandha Mantra, 447 Projection & Protection from the Heart. 428 Prosperity I. 438 Prosperity II. 439 Rejuvenation, 448 Self-Animosity. to Conquer, 397 Self-Assessment, 440 Self-Authority. 388 Self-Blessing Guidance, 441 Self-Sensory System, 398 Seven-Wave. 449 Stable Self. 94. 401 Stress or Sudden Shock, 442 Tratakum (Gazing), 141. 407, 408 Tattva Balance, 406 Venus Kriya, 452 Meditative Mind. the, 134 Menstruation, 286 Mental Body at Death, 239 Mental Clarity Seal of. 105 Mental Refinement, 46-47 Meridian Points. 67 Mercury. 147 Mercury finger, 425 Messenger of the Teacher. 272 Millet, 161 Mind. 120-125 balanced, 125 basic characteristics of the, 121 duality of the. 148 Eighty-One Facets of. 120 inner spaces of the, 126 Negative. 120-122 Neutral. 120, 122 Positive, 120, 122 servant to the soul. 120 sopping the. 129 surrender of the, 129 Universal, 123 waves of the, 45 victory of the, 56 Mind-8rain Link, 74 Minds, Three. 44 Misunderstanding (in a relationship). 234 Modern Epoch, 41 Moksha. 43. 214 Money, 274 Monkey Glands. 247 Moon, the. 147 Moon Points, 237 Morning Call, 83, 152, 215, 429 Mother. 230 power of. 230 Mouth, 161 Moving Yoga Mudra, 356 Ms. Whiz, 257 Mudha, 46 Mudras, Basic: Bear Grip, 106 Buddha Mudra (hands in the Lap). 106 Buddhi Mudra (Seal of Mental Clarity), 105 Gyan Mudra (Seal of Knowledge), 105 Maha Mudra Kriya (The Great Seal of Yoga). 231 Prayer Pose (Pranam Mudra), 106 Shuni Mudra (Seal of Patience), 105 Surya or Ravi Mudra (Seal of the Sun or Seal of Life), 105 Mul Mantra, 25, 80, 81. 85, 152 Muladhara, 185, 188-89 Mulbandh (Root Lock). 107, 109, 329. 339-341. 343-346. 348. 352-354. 367. 368, 370, 373, 375, 377. 379. 401, 403, 404. 451 Multi-Leveled Existence, 187 Muscle Testing (Kinesiology), 169 Muscles. 168-170 stretching and building. 284 as energy catalysts. 284 Music (in class). 282 Musculo-Skeletal System, 168-69 Mustard Greens, 255 N Naad, 66, 67, 70 Nada Yoga. 35 Nadis, 174-76. 179 KRI INTERNATIONAL TEACHER TRAINING MANUA

Navel Center, 21 Exercises for the, 369 Navel (Third) Chakra, 185, 191-92 Navel Point: 174, 180-81, 324 causes of displacement of. 181 maladies of the, 180 setting the, 181, 368 testing of the. 180 Neck, 170-71 Neck lock ljalandhar Bandh). 107-08, 310, 239 Neck Rolls. 317, 339. 344, 365, 370 Neck Turns. 338, 352 Needs. being aware of our own. 236 Negative Ego, 210 Negative Mind, 44. 201 Neurons, 166 Nerve Cell, 166 Nerves. Cranial. 166 Nerves, Peripheral. 166 Nerves. Spinal, 166 Nervous System, 284 Autonomic. 75-76 Central (see also “Fourth Chakra”), 44. 166-68, 201 Parasympathetic. 166 Sympathetic, 166 Nirbho, 81 Nirudha, 46 Nirvair, 81 Nirvana. 214 Niyamas, 44 Nonprofit Organizations, 299 Nose to Knees, 341. 355 Novice, 219 Nutmeg, 255 Nuts, 158, 161, 163 Nyaya Yoga, 42 0 Oat Bran, 158 Oath, Teachers. 266 Obey, 276-77 Oil, Almond. 255 Okra , 171 Olive Oil. 163 Olives. 167, 171 One-Level Fallacy, 223 One-Tenth Giving (Tithing). 241 One-Minute Breath, 91 Ong Nama Guru Dev Nama (see also Adi Mantra) 54. 78, 86, 280, 287, 413 Ong Sohung Mantra, 86 Onions. 159. 165, 167, 255 Opposites, union of. 194 Oranges, 158. 161 Organs, reproductive, 164 Ovaries, 164. m p Padmasana, 103 Pain, 286, 299 Pain, Back, 170 Pain, Neck, 170 Pancreas, 161, 163-64 Papaya, 163, 255 Parashakti. 179 Parasympathetic Nervous System, 166 Parathyroid. 164, 165 Patanjali, 40, 42, 44. 45-47 Sutras, 43 Parsley, 255 Parvottasana (Platform Pose-Back), 318 Paschimottanasana (Front Life Nerve Stretch). 316 Patantra. 124 Patience, Seal of. I 05 Pavan Guru, 179 Pavan Guru Mantra, 86, 179 Peaches, 255 Pear juice. 163 Pears, 255 Peas, 158 Pelvic Lifts (Kandharasana), 318 Peppermint. 163 Perfect Pose (Siddhasana). 103 Personality of a Teacher, 268 Pelvis, 168, 326 Peripheral Nervous System, 166 Persimmons . 255 Phelgm (Kapha), 252 Philosophy: Introduction to. 208 Eastern, 208-09 of Postures, 324 Yogic, 42, 208-224 Physical Body (see also Fifth Chakra). 202 Pineal Gland. 68, 74, 164 Pineapple, 255 Pingala, 21, 22, 96,174,179 Pistachios, 255 Pitta. 252 Pituitary gland, 66, 74, 75, 164 Platform Pose-Back (Parvattanasana), 318, 357, 369, 376 Plow Pose (Halasana), 318, 332, 339, 363 Poems by Yogi Bhajan, 106. 131, 134. 144, 173 Poke, 242 Polarity of a Female, 233 Polarity of a Male, 234 Positive Mind, 44. 201 POSTURES Adho Mukha Svanasana (Triangle Pose). 321.336, 349. 361, 373 Alternate Head & Leg Lifts, 370 Alternate Leg Lifts, 345 Alternate Shoulder Shrugs, 338, 361 Archer, 311, 340 Arm Pumps, 338, 365, 366 Arm Stretch. 365 Arm Swings, 365, 371 Baby Pose (Garbhasana), 311, 370 Back Platform (Purvottanasana), 318, 357, 369, 376 Back Rolls, 311, 351, 369 Baddha Konasana (Butterfly Pose), 312, 364. 378 Basic Sitting, I 03 Bear Grip, 106, 339, 360 Bhujangasana (Cobra Pose), 313, 336, 344, 364, 373, 378 Boat Pose (Dvipada ). 311 • VI KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I Body Drops, 350 Bow Pose (Dhanurasana), 312, 340. 368, 378 Bridge Pose (Setuasana), 312 Butterfly Pose (Baddha Konasana), 312, 363. 378 Buttocks Kicks. 378 Camel Pose (Ustrasana). 312. 377 Camel Ride (Spinal Flex), 320, 339, 352, 362, 380, 384 Cat-Cow (Marjariasana), 313, 331, 342. 351. 355. 361, 362 Cat Stretch, 1 18, 313 Celibate Pose, 314, 377, 337 Chair Pose, 313, 390 Chaturanga Dandasana (Push Up), 336 Chest Stretch. 379 Cobra Pose (Bhugangasana), 313. 336, 344. 364, 373, 378 Corpse Pose (Savasana), 1 17, 314. 326, 361, 364 Criss-Cross Arms, 372 Criss-Cross Legs, 371 Crow Pose, 314, 356, 357 Dhanurasana (Bow Pose), 312, 340. 368, 378 Dvipada (Boat Pose), 311 Ear Massage, 375 Ego Eradicator, 314, 337. 343. 373 Elephant Walk, 361 Fish Pose (Supta Virasana). 315, 363, 377 Frog Pose, 314, 338, 354. 379 Front Bends (Uttanasana). 315. 336, 345. 363. 371, 373 Front Bend Bounce. 371 Front Life Nerve Stretch, 343 Front Platform, 318, 346 Front Stretch w/straight spine. 350 Garbhasana (Baby Pose). 311. 372 Guru Pranam (Supta Parvatasana), 314. 341. 377 Halasana (Plow Pose). 318-19. 332, 341. 377 Half Lotus Pose, 104 Headstand, 332 Heart Center Pull, 374 Heart Center Stretch, 347 Hero (Virasan/Warrior Pose). 326 Hugging Spinal Bend. 362 Kandharasana (Pelvic Lifts), 318.350. 355, 363 Kicking Buttocks, 346 Knee & Elbow Walk, 362. 376 Knees to Chest. 345 Kundalini Lotus (Urdhva-Mukha Prasarita Padottanasana), 315 Leg Lifts, 316, 340, 345. 364. 370, 371, 374 Leg Push-Pull, 346 Life Nerve Stretch (Front) (Paschimottanasana). 316, 341. 369 Life Nerve Stretch (Left and Right) (Upavistha Konasana), 316, 341, 343, 344. 363 Locust Pose (Salabhasana), 317, 340 Lotus Pose (Padmasana), 103, 326 lotus Walk, 376 Lunge Stretch, 373 Maha Mudra Kriya, 317 Marjariasana (Cat-Cow), 313, 331, 342. 351, 355, 361, 362 Mountain Pose (Standing Straight), 336 Moving Yoga Mudra with Breath of Fire, 372 Neck Rolls, 317, 339. 344. 360, 365, 370

Neck Turns, 332, 352 Nose to Knees. 341. 355 Padmasana (lotus Pose), 103 Paschimottanasana (life Nerve Stretch-Front), 316, 352, 365 Pelvic lifts (Kandharasana), 318, 363, 355 Platform Pose (back) (Parvottanasana). 318, 357. 369, 376 Platform Pose (front). 318 Perfect Pose (Sidhasana), 103 Plow Pose (Halasana), 318, 332. 341. 377 Prabhupati. 146 Pumping the Stomach. 369 Purvottanasana (Platform Pose-back). 318. 332, 357. 369, 376 Rising up from the Knees. 374 Rock Pose (Vajrasana), 320, 373 Salabhasana (locust Pose), 317, 340 Salamba Sarvangasana (Shoulder Stand), 319 Sat Kriya, 319. 337. 341. 344. 348. 352. 379 Sauasana (Corpse Pose), 314. 326, 361, 364 Setuasana (Bridge Pose), 312 Shoulder Shrugs. 319, 338, 339, 361, 365, 367 Shoulder Stand (Salamba Sarvangasana). 319, 332 Side Bends, 338, 359 Side Stretch, 357 Sidhasana (Perfect Pose), 103 Sit Ups with legs Wide, 375 Sitting Bends. 319. 375 Sitting/Chair. I 03 Spinal bend, 353 Spinal Flex (Camel Ride), 320. 337. 339, 343. 352 Spinal Twists (Torso Twists). 320. 338, 339, 343, 362 Spinal Twist with Gyan Mudra. 362 Squats. 332 Standing Straight, 336 Standing Torso Twists, 359 Stretch Pose. 321. 337, 346. 368, 374. 377 Stretches, 332 Stretching Backward. 311, 340 Stretching Up, 336 Stomach, Pumping the, 369 Stomach Pumps, 369 Sufi Grind. 320, 364 Sun Salutation (Surya Namaskar), 330. 336 Supta Parvatasana (Guru Pranam), 314. 341. 377 Supta Virasana (Fish Pose), 315. 368, 377 Surya Namaskar (Sun Salutation), 330, 336, 381 Tadasana (Standing Straight), 336 Throat and Neck Massage, 375 Torso Twists (Spinal Twists), 332, 367, 375 Torso Twists (Standing), 359 Triangle Pose, 321. 336, 349. 361, 373 Tree Pose (Vriksana), 321 Triangle Pose. 320 Upauistha Konasana (life Nerve Stretch left & Right), 316, 337, 341, 344. 343. 346 Urdhuamukha Prasarita Padottanasana (Kundalini lotus). 315 Upauistha Konasana (life Nerve Stretch left & Right). 316 Ustrasana (Camel Pose). 313, 340. 359, 363. 376-77 Uttanasana (Front Bend), 315, 336, 345. 363, 371. 373 Vajrasana (Rock Pose), 320, 373 FIRST EDITION • COPYRIGHT YOGI BHAJAN 2003 Virabhadrasana (Archer Pose). 311, 340 Virasan (Warrior/Hero) Pose, 326 Vriksana (Tree Pose), 321 Warrior (Virasan/Hero) Pose, 326 Wheel Pose, 368 Windmill, 321 Yoga Mudra. 372, 373, 357, 364 Potatoes, 163 Potent (recipe). 258 Practice, 208 Practitioner. 220-21, 275 Pragmatism, 208 Prakirti, 43. 120 Pran Sutra, 23 9 Prana, 21, 174-79. 285 Pranam Mudra (Bear Grip). 106 Pranayam. 44. 90 in the class structure. 281 Pran shakti, 179 Pranic Body, 202 Pratyahar, 126, 130-32 Prayer, 169 of a Teacher. 270 Prayer Pose (Pranam Mudra). 106 Pregnancy, 230 effects of meditation on, 230 yoga while pregnant, 286, 287, 296. 297 Prehistoric Epoch, 38 Pre-natal Yoga, 286, 287, 296, 297 Preparing for Class. 288 Preparing to Teach, 287 Primal Nature, 232 Prithui Hai Mantra, 86 Pride. 210 Primal Sounds, 73 Pritui Tattua. 210, 212 Professional Standards, 267 Promotion (of Classes). 292 Prosperity, 241 Sacred Secret to, 243 Prostate, m Provoke, 242 Psychic experiences. 177 Pumping the stomach, 360 Puranic Epoch, 40 Purity, 44 of the Teachings, 281 Purusha, 43. 120 Push Up (Chaturanga Dandasana) 336 Purva Mimamsa, 42 Q Quadriceps, 169 Quantum Patterns (of sounds), 73 Quick Twitch Muscles, 168 R Ra Ma Da Sa Mantra, 86, 422 Radiance, 27-28, 186 Radiant Body, 203 Raj, 30, 32, 34. 35, 51 Raja, 32, 34, 35 Rakhe Rakhanlar Mantra, 86, 153 Ra Ma Da Sa, Sa Say So Hung, 422 Rama-Raa, 214 Ravi Mudra (Seal of life), 105 Raw Almond Oil, 255 Recipes, 257-259 Date Milk, 257 Ghee, 257 Golden Milk, 257 Beet & Carrot Casserole, 258 Garlic Toast, 258 Mung Beans & Rice. 258 Baked Tofu. 257 Ginger Tea, 257 Yogi Tea, 257 Ms. Whiz, 257 Eggplant Pakoras, 259 Potent Potatoes, 258 Solstice Hot Sauce, 259 Trinity Rice, 258 Yogurt Curry, 259 Rectum, 161 Reincarnation, 43. 213-14 Respiratory System, 160-61 Relationships, 234-238 expectations in, 235 merging I soul, 2 bodies, 235 neutral space in, 236 with students, 288, 300 a woman regulates, 235 sexual, the base of. 237-38 Relaxation, 116-18 during yoga class, 1 16 environment for, 118 importance of. 1 16 in a class setting, 283. 326 leading into, 117 ultimate. 116 postures for. 117 one teacher’s guided, 1 18 Responsibility of a Teacher, 269 Resources, 304. 305. 306 Ribs, 160, 168 Rice, 255 Rice Bran Syrup, 255 Rice, Basmati. 163 Rice, Trinity, 258 Righteous living, 229 Rings of Success (Three). 228 Rishis, 39 Rising up from the Knees, 374 Rock Pose (Vajrasana), 104, 320, 373 Role of a Kundalini Yoga Teacher, 279-302 Root Chakra, 188-89 Root lock (Mulbandh), 107, 109 Mastering the, II 0 Rules of the Teacher. 271 s Sa Re Sa Sa Mantra, 86, 412 Sacral, 170 Sadhana, 144-153

attending, 151 after. 151 definition. 144 chanting during, 150 children at, 151 choosing the exercises for, 147 environment, 147 effects of, 148 essence of, 144 forty-day rhythm of. 150 group, 146 harmonizing in. 151 head covering, 151, 267 Kriya for. 147 leading, 147. 150, 153 mantras for, 152-153 morning, 144 preparing for, 147 rewards of, 149 sleeping in. 149 special place for, 151 talking during, 150 why it is important for a teacher to do sadhana. 145 SADHANA MANTRAS Adi Shakti, 152 Guru Ram Das Chant. 153 Mul Mantra. 152 Rakhe Rakhan Har, 153 Sat Siri. Siri Aka/, 152 Wahe Guru. Wahe jio, 153 Waah Yantee, 152 Sadhana-Pada, 45 Sahasrara, 186, 194-95 Sahej Yoga, 34. 35 Saibhung, 81 Salabhasana (Locust Pose), 317 Salamba Saruangasana (Shoulder Stand), 319, 322 Salt. 158 Samadhi Pada, 45 Samaha, 175 Samkhya Yoga, 35. 42 Samskaras, 43. 120 Sant Hazara Singh, 59 Saram Pad, 217-24 Sa Ta Na Ma Mantra. 86, 420, 425, 430, 441 Sat (Gold) Age, 216 Sat Kriya, 1 12.113,160, 319, 339, 341. 344. 348. 352, 379 Sat Nam. 86. 428, 442, 449 Sat Nam Rasayan. 140 Sat Pad, 217-24 Sat Siri Siri Aka/ Mantra, 87, 152 Sat Yug, 215-16 Saucha (Purity), 44 Satya, 44 Saturn finger, 425 Savasana (Corpse Pose), 314. 326 Seal of Knowledge (Gyan Mudra). 105 Seal of Life (Surya Mudra or Ravi Mudra). 105 Seal of Mental Clarity (Buddhi Mudra), 105 Seal of Patience (Shuni Mudra), 105 Seal of the Sun (Surya or Ravi Mudra). 105 Seal of Yoga, the Great (Maha Mudra Kriya), 317 Second Chakra. 185. 189-91 Security, 185, 188 Self-esteem, 196 Self-Healing, 196 Selenium, 158 Segmented Breath, 96 Self-Improvement the Art and Science of. 277 Serve, 276-77 Sets & Meditations, 335-452 Setuasana (Bridge Pose), 312 Seventh Chakra (Crown), 186, 194-95 Shabd. 66 Shabd Guru. 25, 66, 70-77 impact of, 71 -72 Shakti, 124 Shakti Pad, 217-24 Shakti Yoga, 34. 36. 135 Shastras. 180 Shauasana (Corpse Pose). 117 Shiva, 124 Shoulder Shrugs, 319, 338, 339, 361, 365, 367 Shoulder Stand (Salamba Saruangasana). 319. 332 Shuniya. 91 Siddha Yoga, 35. 60 Siddhasana (Perfect Pose), 103 Side Bends, 359 Side Stretch, 371 Sikh Dharma, 50-51 Silver (Treta) Age, 216 Silver Cord. 21 Simran, 126, 134 Siri Guru Granth Sahib. 41. 66. 79, 203 Siri Singh Sahib, 41. 66. 79 Sit ups with Legs Wide, 361 Sitali Pranayam (Sitali Breath). 97 Sixth Chakra (Third Eye), 186, 194 Skeletal Muscles, 168 Skeletal System, 168-71 Small intestines. 162 Smooth Muscles, 168 Sotantra, 124 Soul Body, 200 Sound Nature of, 66 Primal, 73 as Teacher, 66-67 Spinal Biomechanics, 170-71 Spinal Cord, 165-66 Spinal Column, 168 Spinal Flex. 320, 337, 339. 343, 362 Spinal Flex with chanting, 369. 377 Spinal Nerves, 175 Spinal Twists (Torso Twists). 320, 332, 338, 339, 343. 362, 367 with Gyan Mudra. 362 Spiritual fitness, 148 Spiritual name, 277 Spiritual warrior, 191-92 Spleen. 159, 171 Sprain, 169 Speak (from the 5th Chakra). 194 Squats, 332 Stable Self Meditation. 94, 401 Standing Straight (Mountain Pose), 336 Standing Torso Twists, 359 Steel (Kal) Age, 216 Sternum, 168 • VI II • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I Stomach. 161 Stomach Pumps, 369 Strawberries, 158 Stretch Pose , 321, 337, 346. 368, 374. 377 Stretches. 332 Stretching Backwards, 311, 340 Stretching Up, 336 Subtle Body, 139. 203 Sufi Grind, 320. 364 Sukhasana (Easy Pose), 104 Sun, 147 Foods, 252 Seal of. 105 finger, 105 Sunflower Seeds, 171 Sun Salutation (Suryanamaskar), 330, 336. 381 Supervision (of class), 282 Supta Virasana (Fish Pose), 315. 368, 377 Surrender (lshuara Pranidhana), 44 Suryanamaskar (Sun Salutation), 330, 336, 381 Survival, 185 Sushmuna, 21, 174. 179 Sutras Aquarian Age, 6 Patanjali’s, 43 Suadhyaya (Study), 44 Suadisthana, 185. 189-91 Sympathetic Nervous System, 165 T Tadasana (Standing Straight), 336 Tantra, 35, 36 Black. 138 Red. 138 White. 33, 35, 36, 138-39 Tapas, 44 Taste astringent foods, 253 bitter foods, 253 sweet foods, 253 sour foods, 253 salty foods, 253 pungent foods, 253 Tattvas, 197, 210-212 Agni, 210 Akasha, 210 Apas, 210 Pritui. 210 Vayu, 210 Tea, Ginger, 257 Tea. Yogi, 167 Teacher. Chambers of a Teacher’s Heart, 264 function of. 58 fundamental Laws of, 268 identity of. 268-277 Oath of a. 266 prayer of, 270 responsibility of. 269 Spiritual, 58 virtue of. 54 without, 269 FIRST EDITION • COPYRIGHT YOGI BHAJAN 2003

Teaching addiction recovery. 298 adult population, 296 business, 299 children. 297 Corporate Yoga, 299 mental health problems, 298 Non-Profit Organizations, 299 physical health problems, 298 Post-Natal Yoga, 297 Pre-Natal Yoga. 296-297 preparing for. 287 private classes, 298 seniors, 298 specialized setting. 296 Ten Bodies. 201-204, 341 Tenth Gate, 194-95 Thalamus, 166 Third Chakra, 69. 142. 185. 191. 1 92 Third Eye, 186, 194 Thought. structure of. 124 Three Gateways, 21 Three Minds. 44 Three Rings of Success, 228 Throat and Neck Massage, 375 Throat Chakra (Fifth Chakra). 86, 193-94 Thymus, 159. 164. 165, 171 Thyroid, 164. 165 Tissues, 284 Tithing, 241. 293 Torso Twists (Spinal Twists), 320, 332, 359, 367. 375 Torso Twists (Standing), 359 T raatik Yoga. 35 Tracks, female, 233 Trance, 178 Transcendence, 194-195. 212 Tratakum Meditation, 141 Trembling (after meditation). 177 Tree Pose (Vriksana), 321 Tresha Guru, 214 Treta Yug, 215 Tri-marga, 32 Triangle, I 02 Triangles, 284 Triangle Pose, 320, 336, 349. 361, 373 Triceps, 169 Tridoshas, 252 Vata (Air), 252 Pitta (bile), 252 Kapha (phlegm), 252 Trikuti Mantra. 168 Trinity Rice, 258 Trinity Roots, 254 Tumeric, 255 Tuning in for 72 Hours, 238 u Udana, 175 Uddiyana Bandh (Diaphragm Lock), 107, 108, 329 Ultimate relaxation, 1 16 Union of opposites, 194 Upanishadic Epoch. 3 9 Upanishads, definition of, 43 Upavistha Konasana (Life Nerve Stretch Left & Right). 316, 337. 341. 344 Upper Triangle. 186 FIRST EDITION • COPYRIGHT YOGI BHAJAN 2003 Urdhva Mukha Prasarita Padottanasana (Kundalini Lotus), 315 Urdhva Mukha Svanasana (Cobra Pose), 336, 344. 364. 373, 378 Ureters, 172 Urinary System, 172 Ustrasana (Cat-Cow), 313, 340, 359, 376, 377 Uttara Mimamsa (Vedanta), 42 v Vaisheshika, 42 Vajrasana (Rock Pose). 320. 326 Varuna-granth. 212 Vastness. 186-194 Vata (Air), 252 Vatskar Breath, 74 Vatskar Kriya, 302 Vaya-granth, 212 Vayu Tattva, 210 Vayus, 174 Vedanta (Uttara Mimamsa), 42. 43 Vedas. 39, 43 Vedic Epoch, 38 Venus Kriyas, 140, 452 contraindicated for pregnant women, 286, 297 Venus Lock. I 06 Vertebrae. 170 Vibhuti-Pada. 45 Vibrate. 72 Victory, Sacred Secret of, 243 Viksipta, 46 Virabhadrasana (Archer Pose). 336, 380 Vitamin E. 158 Virabhadrasana (Archer Pose), 311, 338 Virasan (Hero or Warrior Pose). 1 04. 326 Vishu, Knot of. 109 Vriksana (Tree Pose), 321 Vyama-granth, 212 w Waah Yantee Mantra. 87, 152 Wahe Guru Mantra, 51, 87, 179, 214 Wahe Guru Wahe jio Mantra, 87, 153 Warrior Pose. 326 Warrior, Spiritual. 191 Water, 185, 210, 212 drinking before class, 300 Western Anatomy, 157-172 Wheat Germ, 158. 163 Wheel Pose (Urdhva Danurasana). 321, 368 Whistle Breath, 97 White Tantric Yoga, 138 Whole Grains, 163 Windmill, 321, 338, 358 Winning Friends. Sacred Secret of. 243 Wisdom. 186. 1 94. 218, 219 fallacies on the path of. 223 Woman. 231 boy’s image of, 231 Grace of, 230 male relationships with. 237 meditations for. 237 Word. the. 67. 186 Words, power of. 73-74 y Yamas (Five Restraints), 44 Yantra, 124 Yantra Yoga, 35 Yellow Vegetables, 171 Yoga Alliance, 305 Anabhava, 35 Ashtanga, 35 Bhakti, 35, 229 Dhyana, 35, 44. 126 class structure. 280-283 community, 283 Eight Limbs of, 44 evolution of, 38 Guru, 32, 34, 35, 141 Gyan Unana ). 34. 35 Hatha, 32. 33. 35, 36, 301, 302 japa Yoga. 35-36. 68 Karma. 32. 34, 35 Kriya, 35, 100, 1 01, 102, 282 Kundalini (See Kundalini Yoga) Laya, 35 Mantra, 32, 35 Mudra, 357, 364, 372, 373 Nada. 35 nidra. 116 Pantanjali’s School of, 42 pre-natal, 286, 287, 296. 297 practice, 208 R. 30, 32, 34. 35. 51 Raja, 32, 34. 35 Sahej, 34, 35 Samkhya, 35, 42 Shakti. 34. 35, 36, 135 Siddha. 35, 60 Sutra. 43. 45-47 Tantra, 35, 36 Black, 138 Red, 138 White, 33, 35, 36, 138-3 Traatik, 35 Yantra. 35 Yogi, definition of. 266 Yogi Bhajan, 59-62 Yogic anatomy, 173-204 breathing, 327 diet, 251 -260 lifestyle, 225, 245-250 sleep. 1 16 Yogurt. 163, 171, 255 Yogurt Curry Recipe, 259 Yoke, 14 Yugas (Sat, Kal. Doaper, Treta), 215-216 .

94Y THE YEAR 2013, the world population wi ll be seven billion . The change in technology, psychology, and sociology will be huge. The chaos of information in the computer age wi ll make it difficult for people to cope with their day-to-day l ives. The body, mind, and spirit will have to be organ ized to meet these natural human phenomena. Every human, no matter to which religion they belong, will face a reality in the future where they wi ll need a strong, healthy nervous system . They wi ll need mental clarity and the back-up of spiritual strength to face this coming world. We can say with confi dence, the only way to do th is is through yogic techn iques by which body, mind, and spirit can be enhanced. To sustain themselves, tomorrow’s individuals m ust h ave yogic training. It is a need of the times . By 20 13, forty to sixty percent of the population will be practicing yoga . People will see that those who practice yoga are bright and beautiful, calm and bl issful. They will recognize that the yogic commun ity is sincere and dependable, servi ng and giving. Yoga, with its every system , is going to prevail. We clearly see this trend, and it wi ll lead to the end of human insanity and the prevalence of yogic glory. Yoga is a science for all humanity. It is the custodian of human grace and rad iance. It holds a great future for every human being. It brings mental caliber for purpose and prosperity of life. The future of yoga is bright, bountiful, and blissful. Yogi Bhajan, April, 1999 II> Yogi Bhajan ‘s mastery is multifaceted. He is a Master of Kundal ini Yoga; the only l iving Mahan Tantric; and the Director of Spiritual Education for 3 HO Foundation (the Healthy, Happy, Holy Organization). l> Yogi Bhajan has taught and inspired thousands of people in the West for over 34 years . He holds a Ph .D. in the Psychology of Communication, wh ich he appl ies with consummate mastery to teaching and counsel i ng. ,_ Yogi Bhajan established 3 HO Foundation in 1 969 to share the technology of Kundalini Yoga , and an International Teachers Association in 1994 to organize the thousands of certified Kundalini Yoga teachers worldwide. ISBN 0-97201