Kundalini Yoga Set to Recharge Yourself
||Rest on your hands and knees. Arch the spine
down and raise the head into Cow.
Then arch up the spine and lower the head into Cat.
Do Cat-Cow with breath of fire.
Breath of Fire: Continuous rapid breathing, 2 to 3 breaths per second,
while thrusting navel point in on the exhale and out on inhale.
Sit in easy pose and reach your left arm straight out
in front. Then reach your right arm straight out in front as you twist
your torso to the left, pulling your left arm in.
Continue. Twist your
torso and shoulders left and right as if you are pulling a heavy rope.
On the stomach, reach
back and firmly grasp the ankles. Arch the back up from the ground and
balance into Bow Pose by pulling the ankles. Rock back and forth on your
stomach in Bow Pose with Breath of Fire.
Stand up with your arms straight out in front, palms
...sit down and stand up again
legged with your arms stretched up over your head, palms together. Chant
your favorite mantra.
Inhale and stretch up. Exhale and relax.
Lie down on your stomach and sleep 11 to 21 Minutes.
Meditation: Developing Your Capacity for Serenity
How do we
develop our capacity to stay relaxed, clear, and calm amidst constant
new information and change? Of course, each day eat well, drink plenty
of water, exercise, breathe, meditate, make time for quiet, and remember.
What to remember? I find that keeping in mind the five
sutras of the Aquarian Age,
upon which this magazine is based, is a great
When time is on you, start, and the
pressure shall be off. In other words, just get going. Right away, take
a deep breath, and call upon the unseen resources of the universe. Next, select
the most important task that needs to be addressed right now. Direct your attention,
your thoughts, and your actions toward the solution.
There is a way through every block. This
is helpful to remember, especially when you have no idea in the moment just
what that way through is. Simply knowing that there is one will help you
be both receptive
to, and active toward, finding one. Remember that the help you need can come
from unexpected places.
Vibrate the Cosmos. Cosmos shall clear the path. That's
right, chant. Out loud is better, although silently works, too. Changing
your mental frequency
changes your emotional response to the situation
and environments, allows you to focus on the present demands, and opens
up your own inner wisdom and clarity. It also helps others stay calm
the Cosmos" also means to be aware of your words, and tone of
voice. Avoid venting your frustration by bad mouthing someone or repeating
over and over what
a lousy situation you're in. Make a practice of consciously choosing
your words, and then notice how much energy and spirit you have, how
others change around
you, and how quickly you get things
Understand through compassion, or you will misunderstand the times. Be
kind to everyone, even when you are angry or upset or in a hurry. Responding
kindly to others when the pressure is on makes it safe
for them to come forward with solutions and to take appropriate action.
Aren't you more willing to help someone when they are kind to you? Kind
makes good will for
the next project.
Recognize that the other human being is you. It
is easy to blame others, or to think poorly of them, when the pressure
time and energy upsetting yourself over the actions
or lack of action of another person? Remember that they have an infinite
soul, too. Draw on the other person's intelligence, talent, creativity,
energy. You will both
feel great when the job is done.
Tips for Beginners
Every Kundalini Yoga session begins
with chanting the Adi Mantra "Ong Namo Guru
Dev Namo." By chanting it the student becomes open to the higher self, the
source of all guidance, and accesses the protective link between himself or herself
and the consciousness of the "golden chain" of all Divine teachers.
Reciting the Adi Mantra
in easy pose with the palms together as if in prayer. Gently press the
sides of the thumbs into the center of the chest at the sternum. Inhale
Focus your concentration at the third eye point. As you exhale, chant
mantra in one breath. Chant this mantra at least three times before beginning
Ong Namo Guru Dev Namo
The "O" sound in Ong is long and of
short duration. The "NG" sound is a prolonged sound through
the nose. The first part of Namo is short and rhymes with "mom." The "O," as
in "go," is
held longer. "Gu" in Guru is pronounced as in the word "good" and
is short. The second syllable rhymes with "true" and is long.
The word Dev rhymes with "gave" and is short.
Yoga exercises may involve rhythmic movement between two or more postures.
Begin slowly, keeping a steady rhythm. Increase gradually, being careful
not to strain.
Usually the more you practice the exercise, the faster you can go.
Just be sure that the spine has become warm and flexible before attempting
rapid movements. It is important to be aware
of your body and to be responsible for its well-being.
Concluding an Exercise
otherwise stated, an exercise is concluded by inhaling and holding
the breath briefly, then exhaling and relaxing the posture. This
consolidates the effects
of any exercise and circulates the energy to your higher centers.
Allow one to three minutes of relaxation in easy pose or lying on the
Yoga instructions reprinted with permission from Self Experience:
Kundalini Yoga as Taught by Yogi Bhajan compiled
by Harijot K. Khalsa available from Spirit Voyage.