Kundalini Yoga & Meditation - as taught by YOGI BHAJAN
Empower Yourself - Navel Strengthening
 
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1. Rock Pose with Breath of Fire : Place the hands at the hair line at the back of the neck in venus lock (slot fingers in between each other) and keep the arms wide open - breath of fire (unless you are menstruating) learn more about how to do breath of fire on utube link on warm ups page 1.5 minutes
1. Rock Pose with Breath of Fire
Place the hands at the hair line at the back of the neck in venus lock (slot fingers in between each other) and keep the arms wide open - breath of fire (unless you are menstruating) learn more about how to do breath of fire on utube link on warm ups page 1.5 minutes
2. Relaxed Bow Pose : Lay down on your stomach and pull in your heels to your bottom with long deep breathing and your head relaxed on the floor - this relaxes the sub-conscious 1.5 minutes
2. Relaxed Bow Pose
Lay down on your stomach and pull in your heels to your bottom with long deep breathing and your head relaxed on the floor - this relaxes the sub-conscious 1.5 minutes
3. Stretch pose with breath of fire; : Turn over onto your back and raise both heels six inches off the floor; arms should be to the sides and up a bit as shown in picture unless you suffer from a weak back and then you should place your hands under your bottom to help support your back - you must keep the head up and look at your toes the whole time. Bring in breath of fire as you do this exercise; keep staring at your toes the whole time. Breath of fire cleans all the blood in the body quickly and stretch pose strengthens the navel point and centers you in your power. Continue for 1 minute
3. Stretch pose with breath of fire;
Turn over onto your back and raise both heels six inches off the floor; arms should be to the sides and up a bit as shown in picture unless you suffer from a weak back and then you should place your hands under your bottom to help support your back - you must keep the head up and look at your toes the whole time. Bring in breath of fire as you do this exercise; keep staring at your toes the whole time. Breath of fire cleans all the blood in the body quickly and stretch pose strengthens the navel point and centers you in your power. Continue for 1 minute
4. Bicycling : Still laying on your back and protecting the back if you need to by putting the hands under the bottom; then cycle the legs very close to the floor inhaling as you take the leg out and exhaling as you bring the leg in. Continue for 1.5 minutes
4. Bicycling
Still laying on your back and protecting the back if you need to by putting the hands under the bottom; then cycle the legs very close to the floor inhaling as you take the leg out and exhaling as you bring the leg in.
Continue for 1.5 minutes
5. Leg Raises : Protecting the back if necessary; raise both legs up together 90 degrees and bring heels together to touch; point the toes towards the ceiling as your raise the legs on the inhale and then exhale both legs down almost touching the floor. Continue for 1.5 minutes
5. Leg Raises
Protecting the back if necessary; raise both legs up together 90 degrees and bring heels together to touch; point the toes towards the ceiling as your raise the legs on the inhale and then exhale both legs down almost touching the floor.
Continue for 1.5 minutes
6. Cobra Pose with breath of fire : Raise up your upper body head and neck into cobra pose and then bring up the feet; make sure the hips are resting on the floor the whole time and the neck is long and the shoulders are always down. If you find this position too challenging you may need to get into a half cobra where you come up onto your lower arms/ elbows. Remember to add in breath of fire and hold for 1.5 minutes. Upon completing the exercise relax the body down and bring the toes together and let the heels fall open to relax any tension in the pelvis. Then breathe long and deep for 60 seconds before curling up in baby pose - see below
6. Cobra Pose with breath of fire
Raise up your upper body head and neck into cobra pose and then bring up the feet; make sure the hips are resting on the floor the whole time and the neck is long and the shoulders are always down. If you find this position too challenging you may need to get into a half cobra where you come up onto your lower arms/ elbows. Remember to add in breath of fire and hold for 1.5 minutes. Upon completing the exercise relax the body down and bring the toes together and let the heels fall open to relax any tension in the pelvis. Then breathe long and deep for 60 seconds before curling up in baby pose - see below
7.Baby Pose : Curl up into baby pose - close the knees and bring the head to the floor and relax the shoulders down - breathe long and deep into the back of the pelvis for 1 minute - for those who struggle getting in this position if you are a bigger person; open the knees wider and put your head on a block or a book to support you. This position helps to reset the organs in the body - great if you are stressed and tired and helps the intuition with the third eye pressed to the floor and re-sets the spinal fluid! 1 minute and then inhale and gentrly bring yourself up and then get ready to roll on the spine - see below
7.Baby Pose
Curl up into baby pose - close the knees and bring the head to the floor and relax the shoulders down - breathe long and deep into the back of the pelvis for 1 minute - for those who struggle getting in this position if you are a bigger person; open the knees wider and put your head on a block or a book to support you. This position helps to reset the organs in the body - great if you are stressed and tired and helps the intuition with the third eye pressed to the floor and re-sets the spinal fluid! 1 minute and then inhale and gentrly bring yourself up and then get ready to roll on the spine - see below
8.Roll on Spine : Rock and roll on the spine from the base of he sacrum up to the cervical joint at the top of the shoulders - use the whole spine - massaging out all the kinks in the spine. - 1.5 minutes
8.Roll on Spine
Rock and roll on the spine from the base of he sacrum up to the cervical joint at the top of the shoulders - use the whole spine - massaging out all the kinks in the spine. - 1.5 minutes
9. Locust with breath of fire : Lay on your belly and bring your hands out in front in prayer pose and keeping the outstretched arms and hands off the floor a few inches; also raise the feet up a few inches and hold them both there off the floor with breath of fire - 1.5 minutes - great for the shoulders; strengthening the centre of the body - releasing grief and stress - don't put your feet or arms down - keep going. If you are menstruating don't do breath of fire but swop it with long deep breathing instead. At the end inhale and squeeze the root lock (pull in the anus, the sexual organs and the belly; hold the breath; hold the squeeze). Once finished relax down and after the tension has released curl up in baby pose again- see below
9. Locust with breath of fire
Lay on your belly and bring your hands out in front in prayer pose and keeping the outstretched arms and hands off the floor a few inches; also raise the feet up a few inches and hold them both there off the floor with breath of fire - 1.5 minutes - great for the shoulders; strengthening the centre of the body - releasing grief and stress - don't put your feet or arms down - keep going. If you are menstruating don't do breath of fire but swop it with long deep breathing instead. At the end inhale and squeeze the root lock (pull in the anus, the sexual organs and the belly; hold the breath; hold the squeeze). Once finished relax down and after the tension has released curl up in baby pose again- see below
10. Baby Pose for 60 seconds and breathe into the back of the pelvis
10. Baby Pose for 60 seconds and breathe into the back of the pelvis
11. Bow Pose with breath of fire : Lay on belly and grab ankles and bring the chest as high up off the floor as possible with breath of fire - keep going for 1.5 minutes and then hold the breath and squeeze the root lock; which means you pull in the navel, anus and the sexual organs. This strengthens the lower part of the body and raises the kundalini energy - squeezing the root lock in kundalini yoga helps you to release your souls destiny! Relax the posture down and then curl up in baby pose again as shown below
11. Bow Pose with breath of fire
Lay on belly and grab ankles and bring the chest as high up off the floor as possible with breath of fire - keep going for 1.5 minutes and then hold the breath and squeeze the root lock; which means you pull in the navel, anus and the sexual organs. This strengthens the lower part of the body and raises the kundalini energy - squeezing the root lock in kundalini yoga helps you to release your souls destiny! Relax the posture down and then curl up in baby pose again as shown below
12.Baby Pose : Long deep breathing into the back of the pelvis for 1 minute. Inhale and bring yourself up.
12.Baby Pose
Long deep breathing into the back of the pelvis for 1 minute. Inhale and bring yourself up.
13. Side Stretch : Stand up and hold both arms out to the sides palms down; then inhale and bend to the left; then exhale and bend to the right - continue alternating sides for 1.5 minutes
13. Side Stretch
Stand up and hold both arms out to the sides palms down; then inhale and bend to the left; then exhale and bend to the right - continue alternating sides for 1.5 minutes
Inhale left and right : Still standing make the hands into fists and take the left arm and inhale and take the arm back and then exhale it back into the chest again; alternate on both sides always inhaling the arm out and exhaling the arm back. This releases tension from the chest and heart and strenghthens the immune system. Keeping the hips straight and tight - continue for 1.5 minutes
Inhale left and right
Still standing make the hands into fists and take the left arm and inhale and take the arm back and then exhale it back into the chest again; alternate on both sides always inhaling the arm out and exhaling the arm back. This releases tension from the chest and heart and strenghthens the immune system. Keeping the hips straight and tight - continue for 1.5 minutes
14. Miracle Bends (part 1 of 2) see below : Inhale both arms up palms flat and then exhale down from the waist with straight legs and touch the palms to the floor taking the head with you - see below and then continue inhaling up and exhaling down for 1.5 minutes - very clearing
14. Miracle Bends (part 1 of 2) see below
Inhale both arms up palms flat and then exhale down from the waist with straight legs and touch the palms to the floor taking the head with you - see below and then continue inhaling up and exhaling down for 1.5 minutes - very clearing
14. Miracle Bends (part 2 of 2)
14. Miracle Bends (part 2 of 2)
15. Bicycling : Lay back down and bicycle the legs very low to the floor inhaling as you take the leg out and exhaling as you bring it back - you can protect the back by placing the hands under the bottom, 1.5 minutes
15. Bicycling
Lay back down and bicycle the legs very low to the floor inhaling as you take the leg out and exhaling as you bring it back - you can protect the back by placing the hands under the bottom, 1.5 minutes
16. Alternate Leg Raises : Laying on the back and protecting the back by putting the hands under the bottom if necessary; inhale the left leg up and exhale it down; alternate legs for 1.5 minutes
16. Alternate Leg Raises
Laying on the back and protecting the back by putting the hands under the bottom if necessary; inhale the left leg up and exhale it down; alternate legs for 1.5 minutes
17. Sat Kriya : The cornerstone of Kundalini Yoga - guaranteed to release your souls purpose! Bring your hands together in venus lock and bring both index fingers together and point them up to the sky; (for a more detailed description of hand position photos see warm ups page) The thumbs cross over each other - ladies the left thumb crosses over the right and gentlemen the right thumb crosses over the left. - The arms then come up and are held above the head as if the arms are stuck to the ears. We use a mantra to make the glands in the chest and head secrete - saying out loud "Sat" which means truth when we pull in the navel - which gathers up the energy in the lower half of the body and then we release it saying "Nam" which means name - (truth is my identity; truth is my name) and the energy releases to the top half of the body. We continue saying Sat Nam, Sat Nam, Sat Nam pulling the navel in on the Sat and releasing it on the Nam; continue this motion with mantra for 2 minutes. After two minutes to finish the exercise off inhale deeply and hold the breath whilst you squeeze the root lock; pulling in the navel, the sexual organs and the anus which helps us to release and push the kundalini energy up the spine and you should feel some heat and possibly a heat travelling up the spine out of the top of the head and out of the top of the fingers. Holding the arms in the exercise position Inhale and hold and squeeze the energy up the spine at least two times more. Bring the arms down and sit quietly for a few minutes to abosrb the powerful exercise which strengthens the nervous system; then lay down on your back in corpse pose with palms facing up; cover yourself - especially your feet and relax on your back for at least 6 minutes before beginning the meditation (see page on web next to this one entitled meditation of the week) or choose a different one from the web site. "Sat Nam!"
17. Sat Kriya
The cornerstone of Kundalini Yoga - guaranteed to release your souls purpose! Bring your hands together in venus lock and bring both index fingers together and point them up to the sky; (for a more detailed description of hand position photos see warm ups page) The thumbs cross over each other - ladies the left thumb crosses over the right and gentlemen the right thumb crosses over the left. - The arms then come up and are held above the head as if the arms are stuck to the ears. We use a mantra to make the glands in the chest and head secrete - saying out loud "Sat" which means truth when we pull in the navel - which gathers up the energy in the lower half of the body and then we release it saying "Nam" which means name - (truth is my identity; truth is my name) and the energy releases to the top half of the body. We continue saying Sat Nam, Sat Nam, Sat Nam pulling the navel in on the Sat and releasing it on the Nam; continue this motion with mantra for 2 minutes. After two minutes to finish the exercise off inhale deeply and hold the breath whilst you squeeze the root lock; pulling in the navel, the sexual organs and the anus which helps us to release and push the kundalini energy up the spine and you should feel some heat and possibly a heat travelling up the spine out of the top of the head and out of the top of the fingers. Holding the arms in the exercise position Inhale and hold and squeeze the energy up the spine at least two times more. Bring the arms down and sit quietly for a few minutes to abosrb the powerful exercise which strengthens the nervous system; then lay down on your back in corpse pose with palms facing up; cover yourself - especially your feet and relax on your back for at least 6 minutes before beginning the meditation (see page on web next to this one entitled meditation of the week) or choose a different one from the web site.

"Sat Nam!"