| 1. Sit in easy pose with your legs crossed, resting comfortably on the floor. |  |
| 2. Hold the ankles with both hands, and deeply inhale. | |
| 3. Flex the spine forward and lift the chest up. | |
| 4. As you exhale, flex the spine backwards. | |
| 5. Keep the head level so it does not flip-flop. | |
| 6. Repeat for one to three minutes | |
| Effects: Spinal flex in this position stimulates the first chakra, releasing
tension and channeling energy up the spine, as well as balancing the lower organs.
You may notice that you feel calmer and more centered after doing this excercise. "When the energy of the first chakra is stimulated and distributed to the body, you will find a newness in you. Then the earth element, the strength, the grit, the bullish part of you will come alive. Whenever you need the earth element, all you have to do is mentally squeeze this area. Then you can be on top of yourself. Your own chakra will serve you." -YB |
| 1. Come into a squat, up on the yoes, pressing your heels together. |  |
| Have the knees bent and spread apart, and the buttocks resting on the heels, which are off the ground. | |
| 2. Place the fingertips on the floor between the spread knees. | |
| 3. Inhale and keep the fingertips on the ground. Lean into your hands and push up, straightening your legs. The buttocks will raise in the air, while the head goes down. Try to bring the nose as close to the knees as posssible. | |
| 4. Exhale, come back down, letting the buttocks strike the heels. The inhale and exhale should be powerful. | |
| 5. Start off with eleven frogs at a time, and build up to twenty-six,
fifty-four, and eventuall one hundred and eight frogs. | |
| Effects: This posture is very rejuvenating, physically and mentally. It can pull
all toxins out of the muscle in the body, especially breaking up blockages in the thighs.
This posture helps to channel the sexual energy from the lower triangle
to the higher centers; it can also help to straighten out your mind in just a
couple of minutes. You will feel the spine getting a good stretch, helping to realign
the vertebrae, as well as relaxing back tension. "When the body is in rhythm, there is ease. But when any part of the body goes out of rhythm, there is dis-ease. Disease is nothing but an out-of-rhythm body." -YB |
| 1. Lie flat on your back on something soft but firm. |  |
| 2. Raise your head, hands, and heels six inches off the ground, pressing your chin into your chest. Lift your shoulders off the ground, but keep your shoulder blades pressed into the ground. | |
| 3. Stretch your hands toward your pointed toes. | |
| 4. Stare at your big toes. | |
| 5. Begin breath of fire through your nose. | |
| 6. After completing 1 to 3 minutes of stretch pose, totally relax into corpse pose. | |
| Breath of fire is a very rapid inhalation and exhalation through your nostrils.
Breath of fire is the most pwerful breath. It totally strengthens your nervous system, purifies
your blood, energizes you, and makes you feel better and brighter. Stretch pose clears anger,
strengthens commitment, and expands you spiritually and mentally. This is perhaps the most powerful
excercise in all of Kundalini yoga. "Emotions are like guests. They should be treated very nicely and gently, and sent away if they don't fit in." -YB |
| 1. Sit on your heels. |  |
| 2. Place the hands on the shoulders, fingers in front and thumbs in back. Keep your arms parallel to the floor | |
| 3. Inhale, twist to the left, exhale, twist to the right. Twist your head to each side as well. | |
| 4. Continue for 1-3 minutes. | |
| 5. Start slow feeling the increased rotation in your spine. | |
| 6. This excercise can be done standing up, allowing the arms to swing freely with the body. This excercise opens up the heart center and stimulates the upper spine. | |
"Your heart has not to open to others. Your heart has to open to yourself."-YB |
| 1. Sit with your mouth open, extend your tongue out as far as it will go, |  |
| and pant rapidly like a dog. Pant fast and deeply, putting the powers of the diphragm and navel into it. As the breath comes in, the navel moves out. As the breath goes out, the navel moves in. | |
| 2. Pump your belly. After a minute and a half, allow the sound of your panting to move back down into your throat, becoming more guttural. | |
| 3. Do this for three minutes. | |
| Effects: This breath pattern will help you clear your body and throat chakra of toxins.
It helps to super-oxyngenate your blood if you are feeling rundown. It is said to help
get rid of viral diseases, as well as open up areas of your brain to increase intuition.
It will help you to clear out old lies and fears and leave you with speaking your truth. "When you speak, it should be as if Infinity is speaking." -YB |
| 1. Sit comfortably, preferably on your heels in a kneeling position. If that is difficult, you can do it with your |  |
| legs crossed in easy pose, or whatever version works for you. Some students like to use a pillow to cushion their knees when they are kneeling. | |
| 2. Place both palms on the floor and bow your head until your third eye point, the area between your eyebrows, touches the floor. | |
| 3. Raise back up to the original postion. | |
| 4. Continue this bowing motion, lightly touching your forehead to the floor each time, keeping the neck and the spine relaxed and fluid. | |
| 5. Your buttocks stay on your heels, both while bowing down and coming back up. | |
| 6. Chant silently or aloud "Sat" as you come up, and "Nam" as you go down. your eyes are closed and focused upward to the third eye point. The breath is long and slow through your nose. If you choose to chant silently, inhale your head up, exhale your head down. | |
| Effects: Bowing is a part of almost every culture on earth, because it awakens the subtlety in us.
We feel its effects even after doing it for just a short period of time. This is a great excercise to try
for a longer period, but when done even for three minutes, it is wonderfully relaxing and elevating. This
yoga excercise is amazingly powerful for alleviating depression and enhanciing intuition. Although it is
one of the easiest in Kundalini Yoga, it's highly effective. "As human beings we were not given claws, thorns or hooves to shield ourselves. Instead the Creator gave us the ability to develop our intuition for protection" -YB |
| A great seventh chakra meditation to do when you feel overwhelmed is the Sa-Ta-Na-Ma mediation. |  |
| It is very simple. It can be done out loud or silently. | |
| 1. Sitting in easy pose, a comfortable, cross-legged position, close your eyes and turn them upward to your third eye point. | |
| 2. Place the back of your wrists on the knees, elbows straight. | |
| 3. Press firmly the thumbs of both hands to each of the fingertips in the following order: thumb to index, thumb to middle finger, thumb to ring finger, thumb to pinkie. | |
| 4. Verbally or mentally chant "Sa-Ta-Na-Ma," one syllable to each finger. Recite in a monotone. | |
| 5. Once finished, begin the next round, starting again with the index finger and ending with the pinkie. Continue. | |
| 6. Do it for three, seven or eleven minutes. | |
| Effects: There is tremendous power in this one little meditation.
First of all, let's take a look at the words themselves. They are simply an extended way of saying "Sat Nam,"the Sanskrit phrase that means "I am Truth."
The phrase is extended into four syllables because in yogic tradition these four sounds remind us of the never-ending cycle of life, birth, death, and rebirth.
Traditionally, this allows us to remember that everything that is going on in this moment is illusionary; in other words, that "this too shall pass."
It helps to clear the subconscious of past pain, so that one is then free to experience merging one's consciousness with the Infinite. "When you have a higher motive and you speak with a projection from your halo, you can win the world" -YB |
| 1. Stand easily on the floor, feet shoulder width apart, with the eyes closed and rolled |  |
| up to the third eye point | |
| 2. Inhale very fully and deeply as you sweep your arms to the sky. Let your palms meet briefly. | |
| 3. Exhale powerfully as you sweep your arms down to the sides of your legs as if they were the great wings of a bird. | |
| 4. Then flap them back up again, continuing the movement - inhaling as you reach to the heavens, and exhaling as you bring your arms down to your sides. | |
| 5. Do this excercise for at least three minutes. | |
| 6. Then sit for a minute and assess your aura, feeling its vastness. | |
| Effects: Doing this excercise will recharge the eighth chakra electromagnetic field and strengthen your glow. I recommend you do this excercise anytime you are feeling disconnected, or a little dim. It is a very integrative movement, and it will help you to feel brighter and more whole almost immediately. | |
"Everybody is a candle, true. But everybody is not lit." -YB "Your shallowness or greatness of the soul shows up in your aura." -YB |
