Taught by Yogi Bhajan June 1971
(A) Lie on your back, arms by your side, palms down. Or hands under your buttocks to protect the small of your back. The small of the back is remain touching the floor during these exercises. Placing the hands under the buttocks helps make this possible.
Inhale as you lift your right leg up to 90 deg. or perpendicular to the ground. Exhale as you lower it. Inhale raise your right leg. Exhale lower it. Continue lifting alternate legs with deep, powerful breathing. The original directions were 10 minutes. Begin with 1-2 minutes. Stabilize your practice at 3-5 minutes and work up to 10 minutes if you can.
(B) Without pause, lift both legs up to 90 deg. on the inhale, and lower them on exhale. Arms are stretched straight up over the heart center, palms facing each other. Continue for 1-2 minutes and work up to 5 minutes.
(C) Bend your knees and clasp them to your chest with the arms below the knees. Press the small of your back to the ground. Allow your head to relax back. Rest in this position for 5 minutes. (No need to shorten this time :+)) Make sure you are warm enough.
(D) In the same position as #3 inhale, open your arms straight out to the sides on the ground and extend your legs straight out at a 60 deg. angle above the ground. Exhale and return to original position. Repeat and continue for 1-3 minutes. This exercise was originally given for 15 minutes. Again work up to that amount of time if you can. (#3 and #4 are known as Pavan Sodan Kriya.)
(E) On your back, bring your left knee to your chest, hold it there with both hands and rapidly raise the right leg up to 90 deg. and down. Inhale up. Exhale down for 1 minute. Switch legs and repeat for 1 minute. Repeat the complete cycle one more time.
(F) Stand up straight, raising arms overhead, hugging ears, and press fingers back so that palms face the sky/ceiling. Exhale as you bend forward from the navel center to touch the ground, (if you can) Keep the arms straight, hugging ears, and inhale up VERY SLOWLY with a long deep breath. On the exhale (as you bend forward and especially while you a fully forward, apply Mulbhanda or Root lock. Continue at a slow pace for 2 minutes, then more rapidly for 1 more minute.
(G) Totally relax or meditate for 10-15 minutes.
This set focuses on developing the strength of the navel point and build a powerful base in the lower triangle (chakras 1, 2 and 3). The full times indicated are for advanced students. To begin practice, start with 1-5 minutes on the longer exercises. (1) is for lower digestive area. (2) is for upper digestion and solar plexus. (3) eliminates gas and relaxes the heart. (4) charges the magnetic field and opens the navel center. (5) sets the hips and lower spine. (6) is for the entire spine, unleashes spinal fluid and expands the aura. Together, these exercises get the abdominal area in shape quickly!
This exercise set is found in Transitions to a Heart-Centered World and Introduction to Kundalini Yoga.
Be sure to tune in before doing the set by chanting the mantra ONG NA MO GURU DEV NA MO at least 3 times. See Lesson Three.
To warm up the spine and ground your energy first see Lesson Six on the Flexibility of the Spine.
Conclude all Kundalini Yoga sessions by singing
May the long time Sun shine upon you All love surround you And the pure light within you Guide your way on.
SGGGGGGGGGGGGGGGGGGGGGt Nam 3 times
For one or more minutes ground yourself by being present to all the sensations in your body.
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