Kundalini Yoga series

Part I . Open the nerves of the spine.

1. Sit on the right heel, with the left leg stretched out. Take hold with both hands of the big toe of the left foot. Straighten the spine as much as possible by arching the spine forwards. Bring the chin in and bend the head forwards so that you are looking at the bog toe through the third eye. This is for the life nerve, the ida nadi and the pituitary gland. Begin Long Deep Breathing for 3 minutes. Then inhale and hold the breath for 30 seconds. Then exhale, inhale, exhale and inhale and hold the breath for 30 more seconds. Pull the root lock. Then exhale and change legs and repeat.

2. Sit with the spine straight and bring the soles of the feet together. Take hold of the feet and begin to inhale forward and exhale come straight. Gradually, with each breath bring the heels in towards the crotch. After 2 minutes inhale and come straight. Hold the breath. Pull the root lock. Then after 30 seconds, exhale.

3. Remaining in the same posture as ended in #2, a the spine, shoulders back, and dropping the head back so as to feel pressure in the upper spine and neck, begin long deep breathing for 3 minutes. Then inhale and hold the breath for 30 seconds. Pull the root lock. Then exhale, inhale, exhale and inhale and hold the breath for 30 more seconds. Pull the root lock. The exhale and bring the head straight, and cross the legs.

4. Kundalini Lotus. Lean back. Take the left big toe with the left hand and right big toe with the right hand and raise the legs and stretch them apart to 60 degrees to the floor. Balance and begin LDB for 1 minute, then inhale ad hold the breath for 30 seconds, pull the root lock. Then come down to sitting cross-legged, exhale the breath and relax.

5. Sit with the legs crossed, hands in Venus lock behind the neck, arms wide apart, shoulders back and begin LDB for 3 minutes. Then inhale and hold the breath for 30 seconds. Pull the root lock. Then exhale, inhale, exhale and inhale and hold the breath for 30 more seconds.

Part II: Sat Kriya series

1. Sit on the heels, knees spread wide, hands in Venus lock behind the neck (under the hairline). Begin LDB for 5 minutes. Inhale hold the breath, pull the root lock - for 10 seconds. Then lean back 60 degrees with the arms straight before you, parallel to the ground, palms facing down and begin breath of fire for 1 minute. Then Inhale hold the breath, pull the root lock - for 10 seconds. Come sitting straight, exhale, relax.

2. Come into frog pose. Toes and fingertips on the ground, toes and heels a foot apart, knees wide apart. Inhale, raise the buddox high and lower the head, exhale back to a squat position coming down with a bounce and raise the head. Continue 26 times with powerful breathing.

3. Sat Kriya: Sit on the heals, and stretch the arms over the head so that the elbows hug the ears. Interlace all the fingers, except the index fingers, wich point straight up. Begin chanting "SAT NAM" emphatically about 8 times per 10 seconds. With the sound "SAT" pull the root lock, pull in on the navel and solar plexus and pull the umbilicus all the way towards the spine. On "NAM" relax the belly. Continue for 108 times, then inhale, squeeze the muscles tight from the buddox all the way up the back past the shoulders. Mentally allow the energy to flow through the spine, through the top of the skull. Then relax.

4. Repeat frog 10 times.

5. Repeat Sat Kriya 54 times

6. Repeat frog 15 times.

7. Repeat Sat Kriya 54 times.

8. Repeat frog 10 times.

9. Then sit on the heels, hands up, as in Sat Kriya. Inhale deeply, exhale. Hold the breath out and pull the root lock. Bring the energy to the third eye (ajna chakra) between the eyebrows. Then inhale and repeat 2 more times.

Comments: This set increases vital capacity, muscle coordination, aids digestion, and brings overall nerve strength. If done consciously, it adds power and will to your action. It opens the power of pranic energy from the navel center along the entire spine. It is the master set for the athlete who needs immediate power and long range endurance.

Kundalini Yoga set (To strengthen the magnetic field)

Part I. (March 1974)

1. Archer pose: Stand, with the weight of the right knee extended forward with knee bent. The other leg is extended straight behind, feet flat on the floor. Spine straight. Extend the right arm forwards as though holding a bow, and the left hand arm back, as if pulling back on an arrow, hands in fists. You should feel a stretch across the chest. Eyes are focused with a steady gaze above the extended fist. Begin Long Deep Breathing (LDB) and continue for 3 to 5 minutes, then inhale and hold the breath, pull root lock for 10 seconds. Exhale; reverse arm and leg positions and repeat. Relax on the back

2. Lie on the back, arms on the sides, hands facing down under the buddox. Lift the feet 2 feet (half a meter) off the ground, and begin LDB for 2 minutes, then Breath of Fire (BF) for one minute, then inhale and hold the breath, pull root lock for 10 seconds. Relax

3. Locust pose: Lay on the stomach and place the fists under the abdomen just below the hipbone. Keeping legs straight and heels together, raise the legs as high as you can. Head faced forward, chin on the ground, and begin LDB for 1 minutes, then BF for one minute, then exhale and hold the breath out, then inhale and hold the breath, pull root lock for 10 seconds. Relax.

4. Bow pose: Lay on the stomach, reach back and grasp the ankles with the hands. Arch the spine, raise legs and torso, as if trying to draw feet to head. Thighs up off ground. BF for 2 minutes, then inhale and hold the breath, pull root lock for 10 seconds. After 30 seconds raise the head and torso, while pressing the ankles down with the hands, thighs on the ground, BF for 1 minutes, then inhale and hold the breath, pull root lock for 10 seconds. After 30, raise up to bow pose again. BF for 2 minutes, then inhale and hold the breath, pull root lock for 10 seconds. Relax

Part II. (January 12, 1973) variation

5. Sit on the heels with the spine straight. Extend the arms up 60o to the sides. Bend the hands back, so the palms are facing up and flat. Keep the fingers straight. Eyes are closed and focused on the third eye point, between ad slightly above the eyebrows. Begin LDB and continue for 3 minutes, then inhale and hold the breath, pull root lock for 10 seconds. Exhale, inhale, exhale, inhale and hold the breath, pull root lock for 10 seconds. Relax the breath and lower the arms for 1 to 2 minutes.

6. Remaining on the heels, extend the arms straight up so that they hug the ears. Touch the wrists together over the head, keeping the hands bent back so that the palms face up (fingers pointed towards the sides). There should be no bend in the elbows. Inhale deeply, exhale and pull the arms back about 6" keeping the wrists together, exhale and bring the arms back straight over the head.

Continue breathing inhale SAT, exhale NAM for 8 minutes, then 3 more minutes faster with BF, then inhale and hold the breath, pull root lock for 10 seconds. Exhale, inhale, exhale, inhale and hold the breath, pull root lock for 10 seconds. Relax the breath and lower the arms for 2 minutes.

7. It cross-legged, with spine straight, Extend arms straight over the head, pressing the palms together, arms hugging the ears. Keep arms straight and fingers straight. Begin to twist from side to side with the spine and hands as the pivot point. Then add breathing, inhaling to the right, exhaling to the left, after 1 minute, reverse the breathing inhaling to the left and exhaling as you twist to the right. Then inhale and hold the breath, pull root lock for 10 seconds. Exhale and relax the breath and arms for 1 to 2 minutes.

8. Siting cross-legged, bring the hands into Venus lock (fingers interlaced, right over left) over the head. Bend the arms so that the hands are just over the head, maybe an inch, with the palms facing forward. Inhale and arch the spine forward with the hands going back as far as possible, exhale and bend the head forward, flexing the spine back, arms over the top of the head. Continue this version of spinal flex at a medium pace for 3 minutes. Then inhale and hold the breath, pull root lock for 10 seconds. Exhale and relax the breath and arms for 1 to 2 minutes.

9. Relax in easy pose (legs crossed), spine straight. Make fists with the hands and press the thumbs together slightly before the forehead. Bring the entire energy and consciousness to the third-eye point. Inhale and chant in one breath loud enough to vibrate the spine and brain Sa Ta Na Ma. Inhale and continue for 5 minutes, then inhale and hold the breath for 30 seconds. Exhale. Shift the hands over the crown of the head with the fingertips and thumbs touching together pressing. Let the entire energy and consciousness come up to the to the top of the head. . Inhale and chant in one breath loud enough to vibrate the spine and brain Sa Ta Na Ma. Inhale and continue for 5 minutes, then inhale and hold the breath for 30 seconds. Then inhale and hold the breath, pull root lock for 10 seconds more. Relax the breath and arms sitting for 3 minutes.

10. Slowly come lying on the back and relax deeply for 10 minutes.

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Lessons In Gnani Yoga The Yoga Of Wisdom

Lessons In Gnani Yoga The Yoga Of Wisdom

Students of Yoga are not only looking to reach peace within their bodies, but also their minds. The Yogi Philosophy may be divided into several great branches, or fields.

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