Kundalini Yoga & Meditation - as taught by YOGI BHAJAN
 
Kundalini Yoga Sets
 
 For The Liver
To activate the Liver and Gallbladder and to De-tox Poisions from the Liver
by Manojpreet Kaur (aka Joanne Baker)
 
To Begin.......
 
1. Tune in to create the sacred space with the ancient mantra  "Ong namo guru dev namo" (translated means; I bow to the teacher within me) vibrated at the brow point, or third eye - say the mantra three times.  Sitting with legs crossed; Bring your hands into a prayer position at the heart centre.
 
2. Warm up and strectch the body. - see warm up section shortly to be listed on the web site
 
3. After you have finished the set rest for at least 6 minutes
 
4. Ideally; follow the rest period with a 3 - 11 minute Meditation; see Meditations page
 
5. To end; close the sacred space with three long Sats and short nams
ie Saaaaaaaaaaaaaaaaaaaaaat Nam x 3
"Sat Nam" (translated means truth is my identity; truth is my name).
 
6. All Times Shown can be halved.
 
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click here to listen to Kundalini Yoga Music whilst practicing the set
 
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Kundalini Beat by Dev Suroop Kaur, Mool Mantra
The music you are hearing can be purchased at http://invinciblemusic.com Kundalini Beat features music that will keep your foot taping and spirit soaring. Check out the Classical East Indian chanting ...
 
 
 
 
 
 
 
 
 
 
 
1. SPINAL ROTATIONS - 3MINS : Arms parrallel to the ground thumbs pointing up; inhale as you turn to the left; exhale to the right - make sure the head moves to release blood to the brain.
1. SPINAL ROTATIONS - 3MINS
Arms parrallel to the ground thumbs pointing up; inhale as you turn to the left; exhale to the right - make sure the head moves to release blood to the brain.
2. PUMPING THE BELLY - 3 MINS : Sit with your hands in gyan mudra; index finger and thumb touching; sit crossed legged or on your knees. Inhale through the nose into the belly for 5 seconds; then exhale through the nose for 5 seconds; then with the breath held out; pump the navel up to 16 times; then start the process again.
2. PUMPING THE BELLY - 3 MINS
Sit with your hands in gyan mudra; index finger and thumb touching; sit crossed legged or on your knees. Inhale through the nose into the belly for 5 seconds; then exhale through the nose for 5 seconds; then with the breath held out; pump the navel up to 16 times; then start the process again.
3. ROTATE UPPER BODY - 2 MINS LEFT AND 2 MINS RIGHT : Place your hands on your hips; exhale as you rotate the body as you come forward and inhale as you rotate the body and go back; keep the hips still and the legs straight.
3. ROTATE UPPER BODY - 2 MINS LEFT AND 2 MINS RIGHT
Place your hands on your hips; exhale as you rotate the body as you come forward and inhale as you rotate the body and go back; keep the hips still and the legs straight.
4. TOUCH LEFT FOOT AND LOOK UP AT LEFT ARM - 2 MINS : Touch your left foot with your right hand and look up at your left arm which is raised - long deep breathing - keep looking up at the arm - only hold this position on one side.
4. TOUCH LEFT FOOT AND LOOK UP AT LEFT ARM - 2 MINS
Touch your left foot with your right hand and look up at your left arm which is raised - long deep breathing - keep looking up at the arm - only hold this position on one side.
5. LAY ON BACK - BREATH OF FIRE - 2 MINS : Lay on back; bring hands into venus lock - all fingers slided in between each other and place behind the neck; then raise the right leg straight up and place the foot flat to the ceiling; Begin breath of fire; breathing from the navel point; inhaling and exhaling equally through the nose - only hold this position on one side.
5. LAY ON BACK - BREATH OF FIRE - 2 MINS
Lay on back; bring hands into venus lock - all fingers slided in between each other and place behind the neck; then raise the right leg straight up and place the foot flat to the ceiling; Begin breath of fire; breathing from the navel point; inhaling and exhaling equally through the nose - only hold this position on one side.
6. LAY ON BACK - BREATH OF FIRE - 2 MINS : Laying on back again; protect the back by placing the hands palms down underneath the bottom if necessary; lift both legs to 60 degree angle; spread legs open slightly - begin breath of fire; breathing from the navel point and inhaling and exhaling equally through the nose. Try not to put the legs down throughout.
6. LAY ON BACK - BREATH OF FIRE - 2 MINS
Laying on back again; protect the back by placing the hands palms down underneath the bottom if necessary; lift both legs to 60 degree angle; spread legs open slightly - begin breath of fire; breathing from the navel point and inhaling and exhaling equally through the nose. Try not to put the legs down throughout.
7.1 INHALE LEGS IN - 3 MINS : Laying on the back again; This exercise and the following exercise are combined; exhale knees to chest as shown here and then .....
7.1 INHALE LEGS IN - 3 MINS
Laying on the back again;
This exercise and the following exercise are combined; exhale knees to chest as shown here and then .....
7.2 INHALE THE LEGS AND ARMS OUT - 3 MINS : inhale the legs and arms out - making sure that the legs are slightly open. Then bring the legs back in again and the arms back in as in position 7.1.
7.2 INHALE THE LEGS AND ARMS OUT - 3 MINS
inhale the legs and arms out - making sure that the legs are slightly open. Then bring the legs back in again and the arms back in as in position 7.1.
8. SPINAL STRETCH - 2 MINS : Sitting up, stretch the legs out straight and using your index and middle fingers grab hold of the big toes, using your thumbs to put pressure on each nail of each big toe to stimulate the pituitary gland. At the same time; bring your forehead to your knees; stretching out the back of the spine. Add in breath of fire through the nose.
8. SPINAL STRETCH - 2 MINS
Sitting up, stretch the legs out straight and using your index and middle fingers grab hold of the big toes, using your thumbs to put pressure on each nail of each big toe to stimulate the pituitary gland. At the same time; bring your forehead to your knees; stretching out the back of the spine. Add in breath of fire through the nose.
9. INHALE ARMS UP AND DOWN - 3 MINS : Sitting with a straight spine; inhale the arms up (palms back to back but not touching and exhale arms down; hands to touch floor).
9. INHALE ARMS UP AND DOWN - 3 MINS
Sitting with a straight spine; inhale the arms up (palms back to back but not touching and exhale arms down; hands to touch floor).
10. LEFT ARM UP INHALE LEFT AND RIGHT - 3MINS : Place your right arm behind back with the back of the hand flat to back and over to left side. Raise the left arm up at a 60 degree and hold right hand up and flat; then inhale and twist to the left and exhale and twist to the right. Just do this on one side only and make sure the head and neck moves with the movement. Photography by Jason Budd 2009
10. LEFT ARM UP INHALE LEFT AND RIGHT - 3MINS
Place your right arm behind back with the back of the hand flat to back and over to left side. Raise the left arm up at a 60 degree and hold right hand up and flat; then inhale and twist to the left and exhale and twist to the right. Just do this on one side only and make sure the head and neck moves with the movement.


Photography by Jason Budd 2009
11. Corpse Pose for Deep Relaxation : Cover yourself; expecially your feet with a blanket and lay on your back with your palms facing up for at least 6 minutes.
11. Corpse Pose for Deep Relaxation
Cover yourself; expecially your feet with a blanket and lay on your back with your palms facing up for at least 6 minutes.