ToolKit for Teaching Beginners[1]

8/4/2019 ToolKit for Teaching Beginners[1]

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Shakti Parwha Kaur Khalsa ToolKitforTeachingBeginners Page 1

TOOL KIT FORTEACHING BEGINNERS

SHAKTI PARWHAKAUR KHALSA

Tool Kitfor Teaching Beginners is a resource for every teacher of Kundalini Yoga as taught by Yogi

Bhajan. To assist you in your teaching, specific pages have been designated as Handouts and

permissionisgrantedtocopythemforclassuse.ThosepagesthatarenotdesignatedasHandoutsare

protectedbycopyright. Pleasedonotreproducethemwithoutwrittenpermissionfromthepublisheror

author.

www.kundaliniresearchinstitute.org


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INTRODUCTION

Wewereallbeginnersin1969,whenYogiBhajanstartedteachingKundaliniYoga,theYogaofAwareness,

intheUnitedStates.HewasthefirstMasterevertofreelyandopenlyteachthissacredscience.Kundalini

Yogaopenedupawholenewworld,evenforthosewhohadpracticedotherformsofyoga.

Ihavenotcometogaindisciples,Ivecometotrainteachers.YogiBhajan

He made everything so simple, explained things so clearly, and made each class so much fun, that

studentsflockedtohisclasses. Hetaughttwiceaday,sixdaysaweekandoneclassonSunday.

Iwasprivilegedtoattendhisclasseseveryeveningandtwomorningseveryweek. WithintwomonthsI

was teaching. I relied heavily on the notes I had taken during his classes (most of my notes were

incorporatedlaterintoSadhanaGuidelines),andIreliedevenmoreheavilyontheconnectionwiththe

InfiniteWisdomcreatedbychantingtheAdiMantra,OngNamoGuruDevNamo.

The basic, fundamental information that Yogi Bhajan gave us about the 3HO way of life, the yogic

tidbits,themeditations,mantras,andexercisesetsandkriyashetaughtinthatfirstyeararewhatIhave

continuedtoteach inmyBeginnersSeries. Muchofthismaterialcanbe found inKundaliniYoga:The

FlowofEternalPower,thebookhedirectedmetowrite.

Over theyears Ive found thatwhatworksbest formeand thestudents is to introducepeople to

KundaliniYogathroughaseriesofsixclasses. Inthismanual,Ihaveoutlinedandpackagedthecontents

ofeachclassintheseriessothatyoucanuseitasthebasisforyourownBeginnersSeries.

WithKundaliniYogaSadhanaGuidelines,2nd

Edition,andmybook,KundaliniYoga:TheFlowofEternal

Power, and yourAquarian Teacher Manuals, you have everything you need to teach beginners. Just

remembertoKeepitSimple!

Asyougainexperienceinteaching,youmaychoosedifferentsetsofexercisesorusedifferentmantras.(I

alsotrytointroducethemtotheAquarianSadhanamantras.)MypurposeinpreparingthisToolKitisto

provideateacherfriendly,organizedpresentationofabasicBeginnersSeriestogetyoustarted.

Shakti Parwha Kaur Khalsa

THE FIRST PRINCIPLE OF A TEACHER IS I AM NOT.IF YOU CANNOT PRACTICESHUNIYA, YOU CANNOT BE A TEACHER OF KUNDALINIYOGA.

THETEACHINGS OFYOGI BHAJAN


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BASICCOMPONENTSOFEVERYCLASS

ATEACHERSATTITUDEAND INTENTION: ATeacherteacheswithhis/herpsyche.Remindyourselfto

taketheTeachersOathbeforeeveryclass.

I am not a woman,I am not a man,I am not a person,I am not myself,I am a Teacher.

TUNINGINISESSENTIAL

PRANAYAM

KUNDALINIYOGAKRIYA

MANTRA

MEDITATION

RELAXATION

CLOSEWITHLONGTIMESUNSHINESONG

PRAYERTOEND

POINTSTOREMEMBER

IneveryclassmentionourTeacher,YogiBhajan,withappreciationandgratitude.Allowyourstudentsto

benefitfromtheGoldenChainandaconnectionwithhisconsciousness,aswellasthewealthofbooks,

lecturesandDVDsthatareavailable.

Music isawonderfuladditiontoanyclass;but forbeginners, itsbesttochantacapellaforawhileso

that they come to a clearer understanding and experience of naad, mantra andjap. Once you begin

incorporatingmusicintotheclass,useonly3HOmusic.Nomatterhowlovelyothermusicmaybe,itisnot

acceptableforKundaliniYogaclasses.Remembertousemusicwithdiscretionandwhenappropriateand

useful.

Whenteachingbeginners,makeiteasyanddoableforthem.Encouragethemtofeelcomfortableand

successful,

even

if

they

cant

do

everything

perfectly.

DemystifyKundaliniYoga. Itsreallyquitesimple,sokeepitsimple.

Rememberyouareintroducingthemtoanewphysical,mental,andspiritualworld.KundaliniYogaisthe

YogaofAwareness,itisnotjustabunchofexercises.

Whenevertherearenewstudentsintheclass,besuretoaskiftheyhavedoneanyyogapreviously,and

pointouthowKundaliniYogaisdifferent.Also,advisethemthatbecauseitisabeginnersclass,youwill


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explaineverythingasifeveryoneisabeginner(anddoit).Evenmanylongtimestudentsofregularclasses

maynothavebeentaughtsomeofthefundamentalsthatYogiBhajantaughtusinthebeginning.

Giveeveryclassatheme.Introducethethemeatthebeginning,andexplainitsconceptsinbetweenand

duringexercisesasappropriate.Youmaynotbeabletofitinalloftheitemslistedundereachtopic,so

prioritizeaccording to theneedsof thestudentsand the time frameof theclass. (Iusually take11/2

hours foraBeginnersclass, toallow for lotsofexplanation,anda long relaxationat theend.Evenso,

thereisntalwaystimeforaspecialmeditationaswellasteachingamantra.Itsidealtointroduceanew

mantraeachclass.)

Havestudentsrelaxaftereachexercise,unlessotherwisenoted.Thisallowstheglandularsecretionsthat

havebeenstimulatedtocirculatethroughoutthebloodstream,bringingbalance.

TEACHERORINSTRUCTOR

An Instructorusuallydoestheexerciseswiththestudents,aTeacherdoesnot.KundaliniYogateachers

areTeachers!ATeachermaydemonstrateanexercisetogetthestudentsstarted,buttheTeachersjobis

towatchandguidethestudents,helpingthembyverbalcorrectionandencouragement.

InKundaliniYoga,astaughtbyYogiBhajan,weTeach,andwedonotphysicallytouchthestudentsto

adjustthem.Allthatisnecessarycanbedonebyexplanation.

GETOFFTHEBENCH

Walkaroundamongthestudentswhensuitable,tochecktheirposture,mudra,breathing.(But

remember,weteachhandsoff)

SPEAKCLEARLY

Project:Areyouspeakingloudenoughsothatthestudentsinthebackoftheroomcanhearyou?(Ask

them!)Speakclearlyanddistinctly.Whatyouhavetosayisvaluable.

QUESTIONS

BeforetheclosingwiththeLongTimeSunShinesong,askforanyquestionsandbeavailableafterclass

forafewminutestotalkwithstudents.

TEACHWHATYOU KNOW, ANDTEACH PEOPLE TO RELAX.



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QUESTIONNAIREANDFOLLOWUP

Itsveryusefultohavenewstudentsfillinaquestionnaire.Asampleisenclosedwhichyoucanreviseto

suityourneeds.Moststudentswillappreciate it (somemaynot!) ifyoucalloremailthemaftera few

days,oraweekortwo,tofindoutiftheyhaveanyspecialquestions.Theideaistoletthemknowyou

careabouttheirprogressandwanttobeofhelp.Note:Ifyouformanemailgroup,tocommunicatewith

themallviaemailnewsletter,besuretosenditviablindcopysothatyoudontgiveoutanystudents

addresstotheothers.

BEONTIME

Agoodyogaclassalwaysstartsontimeandendsontime.

COVERYOUR HEADWHENTEACHING

Wearawhitecottonorothernatural fiberheadcoveringwhenyou teach. It setsanexample foryour

studentsandprotectsyouandyourenergyasyouteach.

SADHANA

Taketoheartonething,sadhana,aradhana,prabhupatiYouwanttobeagreatteacher,youwantGod

toworkforyou,thendoyoursadhana.Doitasitis,andyoullbecomeLordMasterGodyourself.Thereis

nosacredsecretherewhichwehavenotshared.Butifyougetupyourselfat11oclockandthink

everybodyaroundyouwillbeimpressed,youarewrong

Makeyourthirdeyebrightandbeautiful,soyoucancomeoutofthedarkandmakeotherstocome

withyou. YogiBhajan

GET UP IN THEAMBROSIAL HOURS,WHEN THE SUN IS AT A SIXTYDEGREE

ANGLE,EXERCISE AND STIMULATEYOURSELF, THEN SIT AND MEDITATE

JUST CLEAN THE SUBCONSCIOUS.ITS NOT A BIG RELIGIOUSTHING;

ITS AVERYPERSONALTHING.



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TUNINGINWITHTHEADIMANTRA:ONGNAMOGURUDEVNAMO

BeforeeveryKundaliniYogaclassorpracticesession,wehavetotunein. Onewaytoexplaintheprocess

of tuning in is to suggest that if you were going to watch this on TV, youdhave to turn to the right

channel. Thecodeletters,forthestationwewanttoaccess inourpracticeofKundaliniYogaisreached

bythesounds: ONGNAMOGURUDEVNAMO.

ONGNAMOGURUDEVNAMOinvokestheblessingsoftheCreator,theDivineTeacherwithineachoneof

us. Itlinksuswiththeentirelineofspiritualteacherswhohavehandeddownthisancientwisdomfrom

mastertodisciplethroughtheages.

Manypeopleapproachyogafromapurelyphysicalstandpoint,andthatsOK,becauseithastremendous

physical benefits. But do not underestimate its other aspects! The effects go far deeper thanjust

physicalimprovement.KundaliniYogaistheYogaofAwareness.

Kundalini Yoga isa science,a sacred science; inother words, it is a spiritual practiceand spirituality

cannot be taught, it has to be caught, like the measles. It is contagious. You have to get it from

someonewhosgotit. Whichiswhyyouwanttotuneintothelineofteacherstheyve alreadygotit

and that includes,ofcourse,ourTeacher,YogiBhajan,who isMasterofKundaliniYoga. Itdoesnot

meanthatyouaretuningintohisfinitepersonality,however. Instead,youarecallinguponthehighest

aspects, thedivine consciousness, of all theTeachers in the GoldenChain.At the same time,you are

stimulatingandawakeningyourownwise,elevated,anddivineSelf,andmakingaconsciousconnection

with theOnewho createdyou,whobreathes inyou. Whew! Nota small thing! This isamajor,

importantmantra.

Youcouldevenconsiderchantingasasortofconnectionbyosmosis.ONGNAMOGURUDEVNAMOis

thephonenumberoftheDivineTeacherwithinyou. So,turnthedialofyourmind,andswitchtothe

channelthatwillgiveyoutheclearest receptiontheleaststaticandinterferencefromtheegoofthe

technologyandthevibrationthatcomeswithit. ONGNAMOGURUDEVNAMOassuresthecorrectinner

guidanceforyourpracticeofKundaliniYogaastaughtbyYogiBhajan.

THIS IS ATEACHER:YOUTAKE THETEACHINGS ANDYOU FLOW.ITS ONE

LINK.SCRIPTURALLY,THEYCALL IT THE GOLDEN CHAIN OFTEACHERS.



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BEGINNERSSERIES

SIXSAMPLE CLASSES

ThefollowingsixBeginnersclassespresentsixofthemajorfacetsoraspectsofKundaliniYogaastaught

byYogiBhajan.Theyprovideafoundationandframeworkofunderstandingandmotivation.Feelfreeto

thinkupmorecreativeorexcitingtitles!

1. BREATHOFLIFEISYOURLIFE:PRANAANDPRANAYAM

2. CREATURESOFHABIT:APANA,DIGESTION,ANDELIMINATION

3. WHEREAREYOUAT?CHAKRASANDTHEKUNDALINI

4. EVERYBODYISAHEALER

5. HOWTOHAVEAREALLYGOODNIGHTSSLEEP

6. GREATDAYINTHEMORNING!HOWTOGETUP

IfyouwanttodoalongerSeries,youcanaddclassessuchas:

MANAGINGANGER

MALEFEMALERELATIONSHIPS

JUSTFORWOMEN:THEGRACEOFGODMEDITATION

MAGICWORDS:MANTRASANDHOWTHEYWORK

THETENBODIES

MANAGINGSTRESS

SPIRITUALPATHANDTHEWAYOFDISCIPLINE


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CLASS ONE OUTLINE

BREATH OF LIFE ISYOURLIFE

PRANA AND PRANAYAM

1. IntroduceLongDeepBreathing duringTuneinandteachBreathof

Fireindetail.

2. IntroduceVenusLock:Walkaroundandcheckeachstudentsmudra.

Makesurethethumbsareparalleltoeachother,notcrossed,andno

twofingersofthesamehandarenexttoeachother.

3. PranayamSeries1fromKundaliniYogaSadhanaGuidelines,2nd

Ed.

4. SelectfromthefollowingKriyas:

KriyaforElevation(FlowofEternalPower,p.231orTheAquarian

TeacherYogaManual,p.343)

EasySet(fromFlowofEternalPower,p.235)Writeupincluded.

5. ThreeSimpleExercises(Thisistheirhomework,too.):

a. EgoBuster:armsupat60degrees,padsofthefingerscurled

tightlyandthethumbsextended,pointingdirectlyup(NOT

towardeachother)tothesky,withBreathofFire

b. CamelRide:spineflexwithhandsonshinsorankles

c. StretchPosewithBreathofFire

6. Long Deep Relaxation: Always play music, or sing or chant to

students

after

taking

them

through

a

relaxation

sequence

(starting

with the toes, relaxing each part of the body) to keep their minds

calmlyoccupied.

7. Close: LongTimeSunShineSongandLongSatNam,13times.


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CLASS ONE NOTES

BREATH OF LIFE ISYOURLIFE

PRANA AND PRANAYAM

CLASSDISCUSSIONTOPICS

TheSourceofPrana(whentheysplittheatomtheygotprana!)

TheFunctionoftheTwoNostrils

Introducethethreemajornadisida,pingala,andsushmana

LifeandDeathDependUponBreath

GOD:GeneratorOrganizerandDeliverer

Newstudentsespeciallyneedtounderstandthatourreferenceto

Godisnotareligiousconcept,butthepower,intelligence,energy,

andconsciousnessthatGenerates,Organizesandtheneither

DeliversorDestroysallofcreation.ThereisOneGODlivingand

breathingineachofus.

CLASSHANDOUTS

Questionnaire

MantraSheet:AdiMantra,SatNam,LongTimeSunShineSong

Homework:Exercises5a,b,c,1to2minuteseach;andBreath

ofFire:5minutes.Startwith30secondsegments,gradually

buildto1minutesegments,then2minutes,andsoon.


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NEWSTUDENTQUESTIONNAIRE DATE________

Tohelpusserveyoubetter,pleasefillinthefollowinginformation:

Male__ Female__

Name(pleaseprint)____________________________ Age___

Address___________________________________________

City_______________________State__________Zip_____________

PhoneNumber(___)_____________(h) (___)_________________(w)

Email:________________________________________

IsthisyourfirstexperiencewithKundaliniYoga? Yes___ No___

Ifnot,where/whendidyoustudy?_______________

Whatdoyouwanttoachievebytakingtheseclasses?

Improvehealth

reducestress

developinner

awareness

doctor/chiropract

orrecommended

learntorelax

gainpeaceof

mind

increaseenergy

other_________

Haveyouevendoneanyotherkindofyogaormeditation? Yes__ No__

Ifso,pleasedescribe________________________________________


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Pleaselistanyspecificquestionsorareasofinterest.

______________________________________________

______________________________________________

______________________________________________

______________________________________________

Pleaselistanyinjuriesthatmayaffectyourpracticetoday.

______________________________________________

______________________________________________

Howdidyouhearaboutthisclass?

Friend/Teacher

referral

Receivedamailing

Receivedanemail

website

other_________

OtherComments

______________________________________________

______________________________________________


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CLASS ONE:BREATH OF LIFE ISYOURLIFE

MANTRA SHEET

SATNAM!

Useitasagreeting,anytime,anyplace.Itreinforcesthedivineconsciousnessin

everyone.

SatNam is the seed (bij)Mantra.SATmeansTruthorEssence;NAMmeansNameor

Identity;oftentranslatedasTruthismyidentity;GodsnameisTruth.

Pronunciation:

SAT

NAM

is

often

transliterated

as

Sat

Naam,

which

rhymes

with

but

mom;theaisshortasinhut,andtheaaislongasinmom.

ONGNAMOGURUDEVNAMO

This mantra calls upon the Creator, the Divine Teacher inside every human being. It

establishesastrongandclearconnectionsothatwecanreceivethehighestguidance,

energy and inspiration. Always chant it at least three times before beginning any

practiceofKundaliniYogaastaughtbyYogiBhajan.

ONGistheCreator;NAMOmeansreverentgreetingsorsalutations;GURUisthegiverof

thetechnology (GU=darkness,RU=light);DEVmeanstransparent(nonphysical).

Pronunciation:ONGusestheconchinthenasalcavitytocreatethisinitiatingsound;

NAAMOGUROODAYVNAAMOisthetraditionaltransliteration.

THELONGTIMESUNBLESSINGSONG

AllKundaliniYogaastaughtbyYogiBhajanclassesusetheSunShineSongtoclose

eachclass. Itcanbesungorrecited,asapositiveaffirmation,bringingblessingstoall.

MaytheLongTimeSunShineUponYou

AllLoveSurroundYou

AndthePureLightWithinYou

GuideYourWayOn.

SatNam.


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CLASSTWO OUTLINE

CREATURES OF HABIT

APANA,DIGESTION AND ELIMINATION

1.TuneInwiththeAdiMantra

2.Pranayam:LeftNostrilBreathing

3.TwoSimpleExercises:

a. SufiGrind(orStomachGrind):26timesineachdirection,

beginningcounterclockwise,isgreatfordigestion.

b. RockPose:YogiBhajansaidthatyoucoulddigestrocks ifyou

satinthisposeeveryday.

4.SelectfromthefollowingKriyas:

VatskarDhoutiKriyafromKundaliniYoga:FlowofEternalPower,

p.255orApanaKriyafromKundaliniYogaSadhanaGuidelines,

2nd

Ed.

Beginners Cleansing Set from Kundalini Yoga SadhanaGuidelines,

2nd

Ed.

5.KirtanKriya:ThePanjShabdandchangingourhabits.

6.Long Deep Relaxation: Always play music, or sing or chant to

students after taking them through a relaxation sequence (starting


calmlyoccupied.

7.Close: LongTimeSunShineSongandLongSatNam,13times.


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CLASSTWO NOTES

CREATURES OF HABITAPANA,DIGESTION AND ELIMINATION


EATINGHABITS:CHEWYOURFOOD!

Remember:Therearenoteethinthestomach.YogiBhajan

Vegetarian:Ashumanswehavenoclawsorfangs;werenotbuiltto

eatmeat.Longdigestivetrackbuilt forprocessing fruits,vegetables

and breaking down grains, nuts and seeds. Note: Meat generates

excessiveuricacid in thebodys tissues; fish causesdehydration in

the tissues, which is already a problem in the average Americans

diet.

FOODSFOR HEALTHANDHEALING

TrinityRoots:Garlic/Onions/Ginger

Addthemtomostanything!Kitcheriisahealingfoodthat

includesthesethreerootsalongwithmungbeansandrice.

Turmeric:Greatforthejoints!

GoldenMilkisagreatYogicrecipethatincludesturmeric.

YogiTea(andGingerTea)

Includes Cinnamon (bones), Black Pepper (blood purifier), Cloves

(nervous system) Cardamom (colon), Milk (assimilation), and Black

Tea(alloy)


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CLASSHANDOUTS

CreaturesofHabit:AnEssay

MantraSheet:ThePanjShabd

SATANAMA:Themantratochangehabitpatterns

Recipes:Kitcheri,GoldenMilk,YogiTeaandGingerTea

IncludesRecommendedCookbooks:FoodsforHealthandHealingby

YogiBhajan;FromVegetableswithLove;GoldenTempleVegetarian

Cookbook; A Taste of India; HypoglycemiaA New Approach;

SugarBlues


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CLASSTWO:CREATURES OF HABIT

AN ESSAY

HABITSRULEOURLIVES

Theconceptwerediscussingtodayistheliberatedman,alsoknownasSelfMastery.

Doyoueverfeellikeyoureaslavetoyourhabits?Thoughts?Oremotions?Ittakes40

daystoestablishahabit,90daystoconfirmit,and120daysforittobeacknowledged.

Youdontbreaka badordemotinghabit,you replace itwithapositive,promoting

habit.

Habitpatternsarelikeriverbeds,madebywaterflowingalongthesamecourse.

Thesepatternsexist inoursubconsciousmindsfrompastactions,especiallyfrompast

lives.Soweautomatically fall into thesesamepatternsofbehaviorandcall it,going

withtheflow.Thesepatternsarecalledsamskaras.1 Karmaisthewayweactoutour

samskaras.

Themosteffectivetoolforreroutingoreliminatingthenegative,selfdefeating

samskaras inthesubconscious ismantra.Chanting literallyredefinesandreroutesthe

courseoftheflowofhabitsthatcompelandimpelouractions.

Withnewpromotingpatternsreplacingoldnegativepatterns,youdonthaveto

fallintotheoldrutagainandagain,andthusyourlifechangesforthebetter.

1Tolearnmoreabout samskaras,karma,andthemind,readTheMindbyYogiBhajanandGurucharanSinghKhalsa

orHowtoKnowGod byChristopherIsherwoodandSwamiPrabhavananda.


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MANTRA SHEET

THEPANJSHABD:SATANAMA2ThePowertoChangeHabitPatterns

ThePanjShabd represents thebijsyllablesofSatNam. Panjmeans fiveandexpresses the fiveprimal

soundsoftheuniverse:S,T,N,M,A.Itspronouncedwiththelongaasound:SAA,TAA,NAA,MAAand

sunginasimplemelody.

SA Totality:Allthateverwas,isorshallbe

(thumbstouchindexfingers)

TA Creativity:ThePrincipleofCreation

(thumbstouchmiddlefingers)

NA Destruction orDeath

(thumbstouchringfingers)

MA RegenerationandBirth

(thumbstouchlittlefingers)

Sitwithspinestraight. Pressthetipofthethumbofeachhandfirmlywitheachofthefingertipsofthe

samehandinsequence,startingwiththeindexfingerswhilechantingeachsyllableofthemantra.

RemembertoincludetheLvisualizationyouweretaughtinclass:

5MinuteschantALOUD;5MinutesWHISPER;

10MinutesCHANTSILENTLY;

5

Minutes

WHISPER;

5

Minutes

ALOUD;

1

Minute

of

ABOLUTE

SILENCE

AND

STILLNESS.

ToEnd:Inhaledeeply,liftarmsstraightupintheair,vigorouslyshakeoutthefingers.Relax.

2ForacompletedescriptionofKirtanKriya,whichusesthepanjshabd,seeKundaliniYogaSadhanaGuidelines,2

ndEdition.


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RECIPES

GOLDEN

MILK:

GREAT

FOR

THE

JOINTS1/8tspTurmeric

3Pods

1/4CupWater (approx.)

Simmer5to7minutes.ThenAdd:

1CupMilk

2Tbsp.AlmondOil(coldpressed)

Bringbackuptotheboilingpoint,donotboil.Ifdesired,addsweetener(honeyormaplesyrup)totaste.

Youcanalsomakeitfrothybyputtingitintheblender,usingthelowestsetting. Drinkwarm.

GINGER

TEA

Magicpickmeupforeveryone.Particularlyusefultoenergizethenervoussystemandhelprenew

energyduringawomansmenstrualperiod,relievecramps,andevenhelpeaselowerbackpain!

Slice2to3inchesofgingerroot(justwashit,youdon'thavetopeelit)andbringtoaboilin46cupsof

water.Boilfor5to10minutes,strainanddrink.Or,afterstraining,addsweetenerifdesired(honeyor

maplesyrup,nosugar,please!)and/ormilk.Maybeservedhotorcold.

YOGITEA

Measurementscanvaryaccordingtoyourtaste.Becarefulnottoputintoomanyclovesorcinnamon

sticks.Addspicesto3Quartsofboilingwater:

20 WholeCloves

20WholeGreenCardamomPods

20WholeBlackPeppercorns

5sticksofCinnamon

Continueboiling for1520minutes, thenadd: tsp.ofanyBlackTea. Afteranadditionaloneor two

minutes add: 1/2 Cup Milk per Cup of liquid. (Or, strain before adding the milk, and store in the

refrigeratoruntilreadytodrink, thenaddmilkandbringjusttoboilingbeforeserving.)Whenitreturns

totheboilingpoint,REMOVEIMMEDIATELYFROMHEAT.(Watchcloselysoitdoesn'tboilover.) Strain

andservewithhoneyormaplesyruptotaste.

NOTE: Theblackpepperpurifies theblood, the cardamom supports the colon, theclovesare for the

nervoussystemandthecinnamon isforthebones. Themilkaids intheeasyassimilationofthespices

andavoidsirritationtothecolon. Theblackteaactsasanalloyforalloftheingredients,achievinganew

chemicalstructurewhichmakestheteaahealthyanddeliciousdrink.SlicesoffreshGINGERROOTmay

alsobe included,especiallywhenyouare suffering fromacold, recovering from the fluorwantextra

energy.


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CLASSTWO:CREATURES OF HABITRECIPES

KITCHERI:ONEOFMYFAVORITES!

HIGHPROTEINANDVERYEASY TODIGEST

16Cupsofwater

1/2CupMungBeans(Washed)

1CupWhiteBasmatiRice(rinsed23times)

1Onion,chopped

5to7clovesofGarlic,slicedorchopped

1tsp.GingerRoot,peeledandchopped

1/2tsp.Turmeric

1/2tsp.BlackPepperBLACKPEPPER

3/4tsp.RedChiliFlakes,crushed

Optional: 1/2tsp.cuminorgarammasala(Indianspice)

1or2cupsofanychoppedvegetables,preferablygreenvegetables,suchasAsparagus,Celery,Broccoli,

Zucchini,SwissChardorKale.YoucanalsoaddCarrots,Peas,Cauliflowerand/orMushrooms,oryoumay

prefertokeepitverysimple.

Boilthemungbeansfirst,forabout10minutes,thenaddtheotheringredients.Boilgently(covered)30

to40minutesuntilverysoftandsouplike.Afewspringsoffreshmintcookedinwithallthevegetablesis

excellent.

Optional:Duringthecooking,addalittleghee(clarifiedbutter)and/orBraggsLiquidAminos(likeTamari,

orserveontheside.Foracompletemeal,servewithYogurtandtoastedPitaBread!

RECOMMENDEDCOOKBOOKS

FoodsforHealthandHealingbyYogiBhajan;FromVegetableswithLovebySiriVedKaur;GoldenTemple

VegetarianCookbookbyYogiBhajan;ATasteofIndiabyInderjitKaur;HypoglycemiaANewApproach;

andSugarBlues,theclassic!


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CLASSTHREE NOTES

WHEREAREYOUAT?CHAKRAS AND THE KUNDALINI


Discussthedistributionofkundalinienergyinvariouschakras,whichinfluences

the character and actions of an individual. Wherever a large proportion of

kundalinienergyisfocused,That'swhereyou'reat!

Powerofpositivethinking:everythoughthasavibratoryfrequency

Ethics(iecosmiclaws)asdistinctfrommanmademoraljudgments,Yamasand

Niyamas(seeHowtoKnowGod)

If they want to read the esoteric explanation of the Chakras, with the

corresponding deities and symbols, a good book is Harish Joharis CHAKRAS:

EnergyCentersofTransformation.However,TheFlowofEternalPower(Chapter

8) provides simple, practical information about the chakras, explaining the

relevancetoourdailylives,asYogiBhajantaughtit.

MEDITATIONPROCESS

ChantLongSatNamwhileapplyingMulbandhasyoufocusontheChakrasinthe

followingsequence:

Inhale,applymulbandh,focusontheFirstChakra,chant longSATNAM,relaxthe lock.

Inhale,applymulbandhandfocusontheSecondChakra,chantlongSATNAM,relax the

lock. Inhale, apply mulbandh, focus on the Third Chakra, chant long SAT NAM and

continue. Focus each time on a successively higher chakra finishing with the Eighth

Chakra,theaura.Repeatthesequenceifdesired.

CLASSHANDOUTS

LongEkOngKarMantraSheet

ChakraChart


22/55


CLASSTHREE:WHEREAREYOUAT?

MANTRA SHEET

LONGEKONGKAR

AlsoknownasMorningCall,theLongFormofEkOngKarisatwoandahalfbreathcycleAshtangMantra

(meaning8sounds).ManyofthefrequentlyusedmantrasinKundaliniYogaastaughtbyYogiBhajanare

AshtangMantras.Thekundalinienergymovesthroughtheeightchakrasontheeightbeats.

EKONGKARSATNAMSIRIWAHEGURU

EkOngKaarSatNaamSireeWhaahayGuroo

TRANSLATION

&

TECHNOLOGYFORCHANTING

LONG

EK

ONG

KAR

EK: ONE NAM: NAME

ONG: CREATOR SIRI: GREAT

KAR: CREATION WAHE: BEYONDDESCRIPTIONWOW

SAT: TRUTH GURU: DISPELLEROFDARKNESS,ORTEACHER

SitwithastraightspineandApplyNeckLock.

InhaledeeplyandchantEkOngKar.TheEkisashort,percussivesoundfromthenavel,

whileOngandKarareeachchanted,inequallength,untilyouarealmostoutofbreath.

InhaledeeplyagainandchantSatNam.Again,theSat isapercussivesoundfromthe

navel,Namischanteduntil you'realmostoutofbreathandshouldbeequalin length

toOngKarinthefirsthalfofthemantra,thenreachforthe Siree,whichisverybrief

andchantedwiththelastofyourbreath.

Inhale1/2abreathandchantWaheGuru.TheWhaaisverypercussivefromthenavel,

Hayisvery,veryshort,andgurooisasmoothpreciseandshortending.

Ihaledeeplyagaintorepeatthecycle. Continuefor11minutes,31minutes,62minutes

orlonger.

SPECIALTIPS:EkisvibratedpowerfullyattheNavelPoint,notshouted.Ongis

chantedinthebackofthethroat,vibratestheupperpalate andcomesoutthrough

thenose.SatispowerfullychantedfromtheNavelpoint.Siriispronouncedasif

spelledS'reeandisashortsyllable,Wahisalsoshort;Hayisextremelyshortand

brieflyprecedestheGuru,whichispronouncedG'roo.


23/55


CLASSTHREE:MANTRA SHEET

CONTINUED

EKONGKARSATNAMSIRIWAHEGURUarethecodewords,thephonenumberifyoulike,which

connectsyou,thecreature,toadirectlinewithyourCreator.Thiswasthefirstandalmostthe

onlymantra Yogi Bhajan taught during his first year in the United States. It is extremely

powerfulandenergizingwhendonecorrectly;itopensthechakras.

The ideal, most effective time of day to chant this mantra is during what are called the

ambrosialhours,thetwoandahalfhoursbeforesunriseinthemorning. Ithasbeensaidthat

apersoncanattainliberationbychantingthisashtang(eightsyllable)mantracorrectly,fortwo

andahalfhoursbeforesunrisefor40days.Infact,thistwoandahalfhourchantwasthefirst

sadhana Yogi Bhajan assigned to us as group. (Correctly means with full concentration,

accurate rhythm,andproperpronunciation.) Just theattempt tochantcorrectlyalongwitha

steadyeffortinyourpracticewillbringgreatpersonalgrowth.Soevenifyourejustlearningto

chant,keepupyouwillbegladyoudid!

Suggested time periods for personal practice of this mantra are: eleven minutes, thirtyone

minutesor62minutesandofcourse,2hours!

Since1991wehavebeenchantingLongEkOngKarforsevenminutesatthebeginningofour62

minutesofchantingintheAquarianSadhana.Itisfollowedbysixothermantras.(TheAquarian

Sadhana

will

continue

for

21

years;

see

www.kundaliniresearchinstitute.org

for

more

informationabouttheAquarianSadhana:2012andbeyond.RefertotheSadhanaMantraSheet

tolearnmoreabouttheAquarianSadhana.)

Wheneverleadingthischantinagroup,itsimportanttogetthemtoLISTENsotheycanmatch

thetoneandtherhythmofthegroup.Groupchantingisverypowerfulandeffectivewhenitis

donewithonevoice.


24/55

CLASSTHREE:WHEREAREYOUAT?THE CHAKRAS

The Lower Triangle

FirstChakra Muladhara Earth Security&Survival

LOCATION:Theendofthespinebetweenthe

anusandthesexualorgans.

ORGAN/GLAND:Organsofelimination.

COLOR:Red.

QUALITIES:Grounded,centered,secure,loyal,

stable.Healthyfunctionsofelimination.

SHADOW:Fear,insecurity.Lifefeelslikea

burden;feelingofnotreallybelongingonEarth

orinonescultureorfamily.Weakconstitution,

eliminationproblems,reducedphysicaland

mentalresistance,sexualperversions.

YOGAEXERCISES:CrowPose,ChairPose,Body

drops,FrogPose,Mulbhandh,FrontSretches,

Lyingonthestomach,feetkickingbuttocks.

SecondChakra Svadisthana Water CreativityLOCATION:Thesexualorgans.

ORGAN/GLAND:Sexualorgans,reproductive

glands,kidneys,bladder

COLOR:

Orange.

QUALITIES:Positive,relaxedattitudetosexual

functions;patience;creativity;responsible

relationships.

SHADOW:Rigidemotions,frigidity,guilt,no

boundaries,irresponsiblerelationships.

Problemswithreproductiveorgans,orkidneys.

YOGA

EXERCISES:

Frog

Pose,

Cobra

Pose,

Butterfly,SatKriya,CatCow,MahaMudra,

PelvicLifts.

ThirdChakra Manipura Fire Action&Balance

LOCATION:TheareaoftheNavelPoint,solar

plexus.

ORGAN/GLAND:Navelplexus,liver,gall

bladder,spleen,digestiveorgans,pancreas,

adrenals

COLOR:Yellow.

QUALITIES:Thecenterofpersonalpowerand

commitment.Selfesteem,identity,judgment.

Thisiswherethestrengthforinnerbalance,

inspirationandgoodhealthisdeveloped.

SHADOW:Anger;greed,shame,despair.

Obstacleseverywhere.Notenoughstrength

andspontaneity.Conforminginordertobe

recognized.Refutingonesownwishesand

emotions.Problemswithdigestion,theliver,

thegallbladder,andthepancreas.

YOGAEXERCISES:StretchPose,SatKriya,

PeacockPose,BowPose,FishPose,Diaphragm

Lock,BreathofFire;allexerciseswhichtrainthe

abdominalmuscles.


25/55

THE CHAKRAS

FourthChakra Anahata Air BalancePoint:Love&Compassion

LOCATION:Themiddleofthechestonthe

breastboneatthelevelofthenipples.

ORGAN/GLAND:Heart,lungs,thymusgland.

COLOR:Green.

QUALITIES:Compassion;kindness;forgiveness;

service;love.Recognizingandunderstanding

thesequalitiesinothers.Sacredtransformation.

Awakeningtospiritualawareness.

SHADOW:Grief.Attachment.Closedto

surroundings.Easilyhurt.Dependentonlove

andaffectionfromothers.Fearofrejection.

Helpersyndrome.Heartlessness.Heart

problems;lungproblems;bloodpressure

problems.

YOGAEXERCISES:EgoEradicator,YogaMudra,

BearGrip,BabyPose(strengthenstheheart

muscles).

All

arm

exercises,

and

exercises

which

twisttheuppertorso.AllPranayam.

The Upper Triangle

FifthChakra Visshuda Ether ProjectivePoweroftheWord

LOCATION:Thethroat.

ORGAN/GLAND:Trachea,throat,cervical

vertebrae,thyroid.

COLOR:Lightblue.

QUALITIES:Thecenterfortruth,language,

knowledgeandtheabilitytocommunicate

effectively.Authenticity.Healthyself

expressionandinteractions.Inspiring,teaching.

EmbodyingGodsWill.

SHADOW:Lethargy,weaknessinexpressiveand

descriptive

abilities.shyness,voiceproblems,insecurity,

fearofotherpeople'sopinionsandjudgments.

Throatproblems,neckproblems,thyroid

problems.

YOGAEXERCISES:AllChanting.ShoulderStand,

CobraPose,PlowPose,CamelPose,CatCow,

NeckRolls,NeckLock,nosetoknees.

SixthChakra AjnaorTheThirdEye Intuition,Wisdom&Identity

LOCATION:Betweentheeyebrows.ORGAN/GLAND:Brain;pituitarygland.

COLOR:Indigo.

QUALITIES:Centerofintuition,clairvoyance;

visualizing;fantasizing;concentrationand

determination.Selfinitiation.Powerof

projection.Understandingyourpurpose.

SHADOW:Confusion,depression.Rejectionofspirituality.Overintellectualizing.

YOGAEXERCISES:MeditatingontheThirdEye,

LongChant,KirtanKriya.ArcherPose.Whistle

Breaths.YogaMudra.Allexerciseswherethe

foreheadrestsonthefloor.


26/55

THE CHAKRAS

SeventhChakra Sahasrara Humility&Vastness

LOCATION:Crownofthehead.

ORGAN/GLAND:Brain;pinealgland.

COLOR:Violet.

QUALITIES:Theseatofthesoul.Connectionto

theHighestSelf.Enlightenment.Unity.

Elevation.

Relationship

to

the

Unknown.

SHADOW:Grief.Thefeelingofbeingseparated

fromexistence,andfromabundance.Fearof

death.

YOGAEXERCISES:EgoEradicator,Mahabandha,

SatKriya.Concentratingonthetipofthenose.

All

meditation.

EighthChakra TheAura RadianceLOCATION:Theelectromagneticfield.

COLOR:White.

QUALITIES:Theauracombinestheeffectsofall

thechakras,andconstitutestheirtotal

projection.Theauraprojectsandprotects.

SHADOW:Shy,withdrawn,vulnerable.

YOGAEXERCISES:TrianglePose,EgoEradicator,

ArcherPose.Allarmexercises.Allmeditation.


27/55


CLASS FOUROUTLINE

EVERYBODYIS A HEALER(AND NOBODY IS A HEALER)

1. TuneInwiththeAdiMantra

2. Pranayam:HealthyHappyHolyBreath

3. Kriya:

Heal

Yourself

4. Mantra&Meditation:RaMaDaSaSaSaySoHungHealingMeditation

5. Long Deep Relaxation: Always play music, or sing or chant to

studentsafter taking them through a relaxation sequence (starting


calmly

occupied.



28/55


CLASS FOURNOTES

EVERYBODYIS A HEALER(AND NOBODY IS A HEALER)


EverybodyisaHealer,Nobodyisahealer.

GODistherealhealer,wearejustinstruments.

Golden Temple in Amritsar/ other places of healing e.g. Lourdes,

RiverGanges(Ganga),OurLadyofGuadalupeBasilica

SmilingandthePowerofPositiveThinking

Yourverypresenceshouldheal

Doctors Diagnose, Herbs Heal, and God Cures. NOTE: Kundalini Yoga

teachersdonotgivemedicaladvice,andwedonotmakemedicalclaims!Makeitvery

cleartothestudentsthatwhatweteachisbasedonancientyogicwisdomandifthey

haveanyconcerns,theyshouldcheckwiththeirhealthcarepractitionerbeforestarting

anydietorexerciseprogram.

CLASSHANDOUTS

Healthy

Happy

Holy

Breath

Meditation

MantraSheet:RaMaDaSaSaSaySoHung

RecommendedHealingMusic


29/55


CLASS FOUR:EVERYBODYIS A HEALER

HEALTHYHAPPYHOLYBREATH

Posture:Sitcomfortably, keepingthespinestraight.

Eyes:Closed.ConcentrateattheBrowPoint.

Mantra:HealthyAmI,HappyAmI,HolyAmI

Inhaledeeplythroughthenose.Suspendthebreathandsilentlyrepeatthemantrathreetimes.Feelthe

energiesattheHeartCenterandNavelCenterconnecting.Then,asyouexhale,sayitaloudthreetimes.

Inhaledeeplyandcontinue,recitingthemantrathreetimessilentlyontheheldbreath,andexhalingand

recitingthemantraaloudthreetimes.Continuethissequencefor11minutes.

ToEnd: Inhaledeeply,exhale,and relax thebreath.Sitsilently foraminuteor two. Inhaledeeplyand

stretchyourarmsuphighoverhead,fingersinterlocked,palmsfacingup,andpulluponyourspine.Hold

thisposturebrieflyandthenrelax.

Comments:Thepowerofyourbreathenhancesthedepthoftheeffectofthisaffirmation.Slowingdown

thenormalbreathrateissignificant.Whenthebreathrateisslowerthanfourbreathsperminute,itputs

youintoameditativestate,asthebrainstartsfunctioningintensely.Thepinealandpituitaryglandsshift

theirrelationship toeachotherand inthiscondition,theeffectsof innerandoutersoundaregreater:

whateveryouchantorrepeatinthismomentwillpenetratedeeperintoyoursubconscious. Asaresult,a

largerportionofyourselfwillbeabletosynchronizewithyourintentionsandcarrythemout.


30/55


CLASS FOUR:EVERYBODYIS A HEALER

MANTRA SHEET

RAMADASAHEALINGMEDITATION

There isonlyOneHealer,theOneCreatorwhobreathes inyou.Butyoucanbeapowerful instrument

through which Divine healing energy can be given to others. Healing is actually regenerating. This

meditationcutsacrosstimeandspace.Distancedoesnotmatter;itiseffectiveatanydistance!

TRANSLATION&PRONUNCIATION

Theaaislong,asinmom.TheayisexactlyasyouwouldreaditinStandardAmericanEnglish,justas

theoinsoislongandpronouncedasinStandardAmericanEnglish.

RAA Sun

MAA Moon

DAA ReceiverofSaa

SAA Totality

SAA Totality

SAY Spirit,Energy

SO Manifestation

HUNG ExperienceofThou

Posture:SitinEasyPose.Elbowstuckedcomfortablyunderyourribs.Extendforearmsoutata45degree

anglefromthecenterofthebody.(Theywillbeatthesameangleasyourthighs.)Keeppalmsflat,facing

upwards, parallel to the floor as much as possible, fingers togetherand thumbs spread. (Be aware of

keepingthepalmsflatduringthemeditation,asthefingerstendtocurlup)

Eyesare9/10closed.ToactivateGod'shealingpower,chantpowerfullyfromtheNavelPoint:

Chantone complete cycle and then inhaledeeplyand repeat. Continue for1131 Minutes. To Close:

inhaledeeply,closeyoureyesandofferahealingprayerwith thebreathheld in.Exhaleand repeat3

timestotal.Tocompletethemeditation,inhaleandliftarmsuphighandvigorouslyshakeoutthefingers.

Relax.


31/55


Comments:PullinontheNavelPoint,especiallypowerfullyonthesyllablesSOandHANG.BothSOand

HANG are short, clipped, almost gutteral, syllables. Be especially conscious not to prolong the ngsound.(Note:YogiBhajantaughtseveralvariationsofthismeditation.ThisisthewayIlearnedit.)

HEALINGMUSICRECOMMENDATIONS

LivtarSinghwithHarbhajanKaurHealing, DhanDhanRamDasGurby

SangeetKaur(oryourownfavorite),SinghKaurs Ardas(CrimsonSeries)


32/55


CLASS FIVE OUTLINE

HOW TO HAVE A REALLYGOOD

NIGHTS SLEEP


2. AFewSimpleExercisesBeforeBed:

LifeNerveStretch:2minutes

Bridge PosewithMulbandh: 1minuterelaxed,normalbreaththen13 minuteswith

LongDeepBreathing.Greatposeforthosestrugglingwithinsomnia!

ShoulderStanddeeplyhealingpose,especiallyattheendoftheday.

KundaliniLotuswithBreathofFireuntilyoushakeandbreaka lightsweat.Another

greatposeforinsomnia!

Open the Heart: Lying on your back, raise the arms up toward the sky. Inhale and

suspendthebreath,thenslowly,withtension,clenchthefingersintofists,bendingthe

elbows until the fists reach the chest, then exhale, raise the arms again. Inhale and

repeat.3timestotal.

3. Kriya:KriyatoConquerSleepfromKundaliniYogaSadhana

Guidelines,2ndEd.Note:Thisisachallengingkriya,modifyfor

beginningstudentsasnecessary.

4. HealingHands&FootMassage

5. Pranayam:BreathMeditationBeforeBed

6. Relaxation:Havestudents liedownon their stomachs. Lead into

long,deeprelaxation.PlayGuruRamDas,ArdasBhaaeeorRakhe

RakhanHarbySinghKaurfromtheCrimsonSeries

7. WakeupExercises: IntroduceMorningStretchRoutine.8. Close: LongTimeSunShineSongandLongSatNam,13times.


33/55


CLASS FIVE NOTES

HOW TO HAVE A REALLYGOOD

NIGHT

S

SLEEP


TheStepsTowardSleep

SseeKundaliniYoga:TheFlowofEternalPower,Chapter14)

MentalClock:Setyourmentalclockforwakeupinthea.m.Trainyour

subconscioustoserveyou.

MentalShelf:CreateamentalshelflabeledG.O.D. Imagineplacingallyourtroublesonthisshelf.Theymayormaynotbegoneinthemorning,butyou

donthavetodealwiththemovernight

HealingHands(ifthereistime)

FootMassage

BringAlmondOilandpapertowelstoclass.Havestudentssitinpairs(orthrees)

ineasypose,facingeachother,thenallstretchouttheleftleg.Walkaroundand

pouratinybitofoilintoeachpersonspalmssotheycangiveeachotherafoot

massageasyoudirect.After the left foot isdone,havethemswitchsides,but

firsthavethemfeelhowdifferent,outofbalancetheyare.Somestudentsmay

notwanttopartner,somakesuretheyarecomfortableworkingontheirown.

Butitsnotnearlyasmuchfun!

CLASSHANDOUTS

TheStepsTowardSleep

Sleep

Tip:

Left

Nostril

Breathing

HealingHands

FootChart(SeecompleteinstructionsinTheFlowofEternalPower.)

BreathMeditationBeforeBed


34/55


CLASS FIVE:HOW TO HAVE A REALLYGOODNIGHTS SLEEP

THE STEPSTOWARD SLEEP

1. DontWorry!LeaveyourproblemsonyourGODshelf.

2. Brushyourteeth,anddrinkaglassofwater(dontgotosleepthirsty).

3. Washyourfeetincoldwater,drywitharoughtowel.

4. Putalittleoiljustinsidethenostrils.

5. GiveyourselfagoodFootMassage.

6. SleepEAST/WESTisbest

7. Sleeponahardsurface.

8. EatLightlyafter4pm:Youwillsleepmoresoundlyandwakeupmorerefreshedif

youdonoteataheavymealatnight.

9. Awalkbeforebedtimeandenoughexerciseduringthedayhelps.

10.Play upliftingmusictofeedyoursubconsciousovernight.

11.Whenyouliedown,tellyourselfwhattimeyouwanttowakeupinthemorning.


35/55



SLEEPTIP:LEFT NOSTRIL BREATHING

Posture: Lieonthestomach,headturnedtotheleft.Rightcheekisrestingonthe

bedorpillowandtheleftnostrilisfree.

Breath: Startlongdeepbreathingabout10breaths.Thencloseofftheright

nostrilcompletelywithyourhandorarm,andbreathelonganddeepthroughleft

nostrilonly.

Ifthemindistooactive,thinkSATontheinhale,andNAMontheexhale.Theslower

youbreathe,thecalmeryourmind.SATNAMgivesthemindsomethingtofocuson

andelevatesyourconsciousness.

Whenyoureachaslightstageofdrowsiness,turnoverontoyourback,ifyouwish,

andletyourselfsleep.

Comments:Maximumsleepshouldbe5hours,afterthat,therateofbreathing

changesandbecomeserratic.Theactualdurationofdeepsleep isonly2hours.

Following this routine will allow you to go directly into the deep sleep state and

avoid

the

dream

state,

where

you

expend

10

times

more

energy

than

if

you

were

actuallyphysicallyactingoutthedream.


36/55



HEALING HANDS KRIYA

WOULDYOULIKETOINCREASETHEKINDNESSOFYOURHEALINGTOUCH?HERE'STHREESIMPLESTEPS

TOBRINGMOREPRANAINTOYOURHANDS.

1.Rubthepalmsofyourhandstogetherbrisklyfor35minutes.Produceheatinthehands.

Thenstretchyourarmsouttothesides,paralleltothefloor,palmsup,thumbspointingback.

BreathofFirefor3minutes.

2.Theninhale,holdthebreathin,andwiththearmsstillouttothesides,flexyourwrists,so

thatyourfingersarepointingup, asifyouwerepushingoutthewallsoneithersideofyou.Feel

theenergyinthecenterofthepalmsflowingtoyourentirebody.

3.Rubyourhandstogetheragainfor2minutes. Then,stretchtheleftarminfrontofthebody,

palmfacingup,stretchtherightarmoutfront,withrightpalmfacingdownabout8inches

abovetheleftpalm.Meditateontheexchangeofenergybetweenthepalmsofthehands.

Dothisseries11minuteseverydayifyouwanttobeabletotransferhealingenergytosomeone

orsomething(i.e.massageoil,aglassofwater).

Comments:Oneofthe interestingthingsabouthealing isthatwhenwepraytohealsomeone

else,weoftenhealourselves:Whatgoesaround,comesaround. Asyousow,soshallyou

reap.Dountoothers...andsoon.Toonlyhealthephysicalbody,however,isincomplete.If

wedontalsohealthementalandemotionalcausesofaproblem,itwillmostlikelyreturninthe

same,or someother form,which iswhyweemphasizepositive thinkingand regularlydoing

Sadhanatoremovetheproblemonadeeper,causallevel.


37/55

CLASS FIVE:HOW TO HAVE A REALLYGOOD

NIGHTS SLEEP

FOOT REFLEXOLOGYCHART

Whenthereisaprobleminanyareofthebody,thecorrespondingarea(asshowninthechart)ofthefootwillbecomecrystallizedwithcalciumandaciddepsoits.Thesecrystalsmustbebrokenupwithfotmassage.Givenwith15to20poundsofpressure,appliedinaacircularmotionwiththefiguresandespeciaollywiththethumbs.Relaxationoftheentirenervoussystemispossiblewithproperfootmassage,becauseall72,000nervesintehbodyhaveendingsinthefeet.

Skinislikeathirdlung;youtakeinpranicenergythroughtheporesoftheskinaswellasthroughbreathing.Thereforeitisessentialtokeepthefeetcleanandbesttowearopenshoeswhenpossible.Beforegoingtobedatnight,thefeetshouldbewashedincoldwatermassagedtocalmandrelaxthenerves.Gobarefootwhenpossibleonearth,sandorgrass(notonconcrete).Useapumicestonetoscrubthefeetandkeepthemsmoothandfreefromcalluses.Almondoilisespeciallygoodforuseinmassage.Whateveroilorcreamyouuseonyourskin,remember,itisabsorbedbyyourporesandgoesdirectlyintoyourbloodstream.


38/55



BREATH MEDITATION BEFORE SLEEP

KUNDALINIYOGA AS TAUGHT BYYOGI BHAJAN

Posture:SitinEasyPose,spinestraight.

Mudra:Handsinthelap,palmsup.RighthandontopofLefthand.

Eyes:Concentrateonthetipofthenose (in1minutethenerveswilladjust).This

stimulatestheareabetweenthepinealandthepituitary. Mentalconcentrationshould

beattheBrowPoint(3rd

eye).

Mantra:PanjShabd(SaTaNaMa)andGurMantra,WhaGuru

SegmentedBreath:Breaththroughthenose

Inhalein4beats,mentallyvibrating:SAATAANAAMAA

Holdthebreathfor16beats,mentallyvibrating:SAATAANAAMAA(4times)

Exhalein2beats,mentallyvibrating:WHAGURU

Time: 1115minutes

Toend:Inhale and exhale(3times). Inhaleandhold, raisethearmsto60degrees

(makingaVwiththearms),exhaledown(repeat3times).Relax

Comments:Ifyoudothismeditationfor31minuteseverynightbeforeyougotobed,

yoursleepwilladjustitselftothisbreathrhythm. Afteroneandhalfyears,yourcycle

willbecomethisrhythm. Thisisatotalselfhealingmeditation.


39/55


CLASS SIXOUTLINE

GREAT DAY IN THE MORNING!WAKE UP LIKE AYOGI


2. AFewSimpleWakeUpExercises:

CatStretchtoeachside;27times

StretchPosetoengagetheNavelPoint.13Minutes

RocknRollontheSpine

CatCoworSeatedSpineFlextowakeupthespine.13Minutes

EgoBusterwithBreathofFire.13Minutes

3. Kriya:Chooseanyenergizingset,forexample

Easy Setor Kriya forElevation fromTheAquarianTeacher

YogaManual

EnergizingSet.SeeKundaliniYoga:TheFlowofEternalPower

for other morning sets, such as Sweat and Laugh in the

Morning or Kundalini Yoga Sadhana Guidelines for other

favoritemorningsets.

4. Mantra: MulMantra,oranyonefromtheSadhanalineup.



40/55


CLASS SIXNOTES

GREAT DAY IN THE MORNING!WAKE UP LIKE AYOGI


WHATADIFFERENCEADAYMAKES:Askstudentstopretendtheyareasleepandthen

showhowtheygetupinthemorning,withtheshockofthealarmclockandthe

rest.Thenrollsthesceneagain,butthistimetakethemthroughtheyogic

morning,stretchinginbedroutine.

BATHROOMMANNERS

Powderedpotassiumalumandsaltforbrushingbackoftongue.

o OilandMassagefirst,thenColdShower (opencapillaries)

o Shout OhmyGod! (AngSangWaheGuru)

o Someone asked about taking a hot shower first, and then ending with

cold. Hereplied,Thatwouldbelikeeatingalotofjunkfoodandthen

havingahealthymeal.

SADHANA

EmphasizetheAmbrosialHours.Sadhana,Aradhana,Prabhupati:Sadhanaisthe

cornerstoneoftruespiritualpracticeandthekeytoopeninguptogreaterand

greaterselfawareness,happiness,andsuccessonalllevels.Doingisbelieving.

TobeasuccessfulTeacher,doingconsistent,constantsadhanaisimperative.

CLASSHANDOUTS

MantraSheet:TheMulMantra

GoodMorningThisIsGod


41/55


CLASS SIX:GREAT DAY IN THE MORNING!THE MUL MANTRA

TheMulMantrawaswrittenbyGuruNanak.Itmeansroot,thatfromwhicheverythingelsesprings.

Mantramsiddhyam,siddhyamparamesharam

Hewhomastersmantra,mastersGodHimself.

HOWTOCHANTTHE MULMANTRA

See theAppendix forpronunciationguide.Emphasizeandextend the ch soundofeach sach.There

mustbeaspace,aslightpause,betweenthewordsAJOONEEandSAIBANG.Donotrunthemtogether.

Emphasisontheeesoundwillhelptoavoidrunningthewordstogether.Allmantrasshouldbechanted

fromtheNavelPoint.Chantingisnotsinging,itisnottalking; itisVIBRATING.

EKONGKAR One,Creator,Creation

SATNAM Truth,Name\Identity

KARTAPURKH DoerofEverything

NIRBHAO Fearless

NIRVAIR WithoutRevengewithoutAnger

AKALMOORAT UndyingPersonificationofDeathlessness

AJOONEE Unborn

SAIBANG Selfillumined

GURPRASAAD Guru'sgift

JAP Repeat!

AADSACH Inthebeginning:Truth

JUGAADSACH Throughtheages:Truth

HAIBEESACH Evennow:Truth

NAANAKHOSEEBHEESACH Nanak(says)Truthshallexistforever


42/55


GOOD MORNING,

THIS IS GOD.

I WILL BE HANDLING ALL

YOUR PROBLEMS TODAY

I WILL NOT NEED YOUR HELP

SO HAVE A GOOD DAY.


43/55


APPENDIX

SPECIALMEDITATIONFOR TEACHERS:

I,MYMIND,WE,THOU,THEE

SPIRITUAL

PATH:

WORKSHOP

&

ESSAY

SEVENSTEPSTOHAPPINESS

ELIMINATESTRESSPITTRAKRIYA

RECOMMENDEDBOOKSANDMUSIC

AQUARIANSADHANACHANTS

RESOURCES


44/55

APPENDIX:MEDITATION FORTEACHERSI,MYMIND,WE,THOU,THEE MEDITATION

June 19, 1998

Mudra:BringtheforearmsinfrontoftheHeartCenter.Placetherighthandovertheleft;bothhandsarepalmdown.Mantra:I,MyMind,We,Thou,TheeChantthemantrainamonotonefromthenavel.Time:9minutesToEnd:Inhaledeep,suspendthebreathfor15secondsandlistentowhatyouhavesaid.Letthemantrabeyouronlythought.Exhale.Inhaleagain.Suspendthebreathandholdthethought.15seconds.Exhale.Inhaleagainandallowthesoundofthosewordstocometoyourears.Suspendthebreathfor15secondsandexhaleandrelax.Comments:Practicethismeditationsoyoucanwalkthedistance,reachyourdestiny,andmakemanytofollowyou.


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SPIRITUAL PATHWORKSHOP IDEAS

QUESTIONSYOUCOULDPOSE

1. AreyouonaSpiritualPath,orareyoulookingforonenow?

2. WhatdoesbeingonaSpiritualPathmeantoyou?

(Of course everyone is already on a spiritual path whether

theyknowitornot.)

3. Whatareyoudoingtomoveforwardonyourpathinlife?

(Progressrequiresapractice.)

4. Whatdoyouwantoutoflife?Purpose?DoyousetGoals?

5. Have

students

write

down

their

goals,

and

then

they

determine

the

nextsteptheywilltaketoachievethem.

WE ARE BORN SPIRITUAL BEINGS.OURASSIGNMENT ON THIS PLANET IS TO

LEARN TO BE HUMAN.



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SPIRITUAL PATH

A true Spiritual Path isnarrow; it haspitfalls (ShaktiPad).Weneed a guidewho canpointout the

dangersandthesignpostsalongthetrail,aswellasthesafershortcuts,andgiveusalistofequipment

fortheclimb(whatgeartotakealong,andmoreimportant,whattoleavebehind!).Weneedaguideto

teachushowtoclimbwithoutfalling,andwhattodoifwestumble,sothatwedontfall.OurSpiritual

Teacher,ourlinktotheGoldenChain,isYogiBhajan.

ThemostvaluableequipmenthehasgivenusisSadhana.Hehasalsoremindedusoftheimportanceof

humility,andprovideduswiththeOathofaTeachersowedontfallpreytotheincurabledisease

ofSpiritualEgo.HehasalertedustothestepsalongthepathandthesymptomsofShaktiPad,withthe

warning that as a teacher becomesmore andmore powerful, he/she can be tested in three areas:

Money,Sex,andPower.

HehasalsoemphasizedthathehasgivenusthetechnologyofKundaliniYogajustasitishehasnot

changedanythingandneithershouldwe!

ONG

HEAVEN AND EARTH

OMisabeautifulmantraforthosewhowishtorenouncetheworld(andpossiblyendupwearingaloin

clothandcarryingabeggingbowl!).OM isthesoundcurrentforthe Infinite.Weasfinitecreatures in

this creation do not have a direct relationship with the Infinite. However, we do have a direct

communicationchannelwiththeCreatorwhocreateduscreaturesthesoundofONG.

KundaliniYogawasdesignedforpeoplewhowanttofunctionsuccessfully intheworld;therefore,we

chantONG! Just feel thedifference inyourmouthand throatwhenyou chantOMversuswhenyou

chantONG.

ONG isvibratedatthebackofthe throatandresounds throughoutthenasalpassage,almostcoming

outthenose.

Note:whenwechant EkOngKarSatNamSiriWaheGuruwearefollowingtheSanskritgrammar,which

saysthatwhenmisfollowedbykthemchangestong.So,itwouldnotbecorrecttochantek

omkar.


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SEVEN

STEPS TO

HAPPINESS

1. COMMITMENT Builds character

2. CHARACTER Charactergivesyou

3. DIGNITY Dignityallowsyoutohave

4. DIVINITY Divinitybringsyou

5. GRACE Gracebestowsuponyouthe

6. POWERTOSACRIFICE Sacrifice(selflessness/giving)brings

7. HAPPINESS

Sacrifice brings us happiness, because it makes us Godlike. In ancient

tradition,

God

has

been

defined

as

Sat

Chit

Ananda.

Truth,

Knowledge

and

Bliss. TobeGodlikeistoexperiencethosequalities.BecauseGodisthe

greatest (andonly !)Giverofall,givingmakesusGodlike.That iswhy

Sacrifice,thepurestformofgiving,bringsusHappiness.


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GOD,RELIGION AND KUNDALINIYOGA

KUNDALINIYOGA ISNOTA RELIGION.However,itisaSacredScience;becauseweare

workingtowardexperiencingtheGOD within.IfyouwanttofindGod,lookinthe

Dictionary.

G (Generate)

O (Organize)

D (DestroyorDeliver)

TheOneGodisalreadylivingandbreathingineachofus. YOGAmeanstoconsciouslyuniteor

yoke with that God within. How you choose toworship that One God is your choice of

religion.

SADHANA,ARADHANA,PRABHUPATI

Ittakesmorethanonesituptogetthoseabs!Constant,consistentpracticeofSadhana,your

personaldailyspiritualdiscipline, leadstoAradhana,yourpracticeisnowconfirmedinyou,it

becomesapartofyourbeing,thenyoubecomePrabhupatti,MasterofGod!

SAMSKARAS,KARMA AND DHARMA

Samskaras patternsyouarebornwith

Karma howtheygetworkedoutonearth

Grace HelpofGodandGurutopayoffKarma

Dharma PathofRighteousLiving

WheretheresDharma,theresnoKarma.YogiBhajan


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THREE MEDITATIONS TO ELIMINATE STRESS:

PITTRA KRIYA

Hereare threedynamiteKriyas thatworkon thenumberone killer inournation: STRESS. Ifyouwant to feelrelaxed,mellowandbeabletohandlethepressuresofeachday,dotheseonaregularbasis.YogiBhajangavethemfirstonNovember18,1991,attheWholeLifeExpoinLosAngeles.Hetoldeveryoneintheaudience to teach them freely to everyone, share them with their families and friends, children, coworkers,anyone! InclassthenextnightattheYogaCenter,hetoldustodothem,andtowritethemupandsendthemtoeveryonenorestrictions!


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KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL 2 VITALITY & STRESS 5 2008 Kundalini Research Institute

KUNDALINI YOGA KRIYA

PITTRA KRIYA

1. Pittra Kriya: Your left hand rests on your Heart Center and

your right hand is cupped in front of you with your elbowrelaxed by your side. Eyes are on the tip of the nose. The

right hand lifts up and passes the ear, as if you are splash-

ing water over your shoulder. You will feel the wind pass

your ear as the hand moves toward the shoulder. Your wrist

must cross the earlobe; the hand must travel that far back.

11 minutes.

TO END: Inhale and suspend the breath for 15 seconds

stretch the hand back as far as you can. Exhale. Repeat

twice more.

It will hit the kidney energy. . . it will start working with

the adrenals and then the whole system. . . the lungs . . .

the central line . . . your hip-area, pelvic bone area; it is

going to affect your body and you will become very relaxed.

Do it with a rhythm and do it with a devotion and do it just

to get rid of this stress . . . get rid of this inner mental and

physical tension. . . . You are your vitality, minus tension,

you are fine.

2. Place the elbows on the second rib below the base of the

breast, in line with the nipple. Hands are slightly wider thanthe elbows and the palms are facing up in Shuni Mudra. The

thumb covers the nail of the Saturn finger (middle finger).

Eyes are at the tip of the nose. As you repeat Har, flick the

Saturn finger. The sound Har is very specific and made with

the tip of the tongue. The mouth remains slightly open as

you generate the sound. 11 minutes.

TO END: Inhale deeply. Continue moving the fingers.

Suspend the breath for 15 seconds, and let it open your

ribcage it will balance the chakras. Then Cannon Fire

exhale. Repeat three times more.

You have to touch the upper palate34, 35, 36 meridian

points that relate to the hypothalamus will regulate the pitu-

itary and take the secretion which you have created and

start asking the energy to open up the chakras. It will start

changing the serum of your spine. It will revitalize the gray

matter in the brain.

Yogi Bhajan November 18, 1991

1

2


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60 KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL 2 VITALITY & STRESS 2008 Kundalini Research Institute

KUNDALINI YOGA KRIYA

PITTRA KRIYA

3. Bring the arms out in front of you in a V, about 15 above

shoulder height: Superman Pose. Hands are flat and facing

down. At the rate of one repetition per second, repeat Har

as in the second exercise, crossing the hands in front of you

and keeping the arms straight. Do not bend the elbows.

Alternately cross one hand over the other. Eyes are at the tip

of the nose. 11 minutes.

TO END: Keep moving the arms and inhale, hold for 10 sec-

onds and Cannon Breath out. Repeat three more times,

moving the hands as fast as possible during the last repeti-

tion.

3

COMMENTS:

There are thirty three minutes in your life, if you can spare,

you can eat up your own stress. . . One exercise you are

going to do is going to take care of your glandular system

and will affect the liver; it will relax you. . . The second exer-cise will balance the chakras and the third exercise will bal-

ance your nervous system: parasympathetic, sympathetic,

and all that.

Note: These kriyas must be done together and should never

be done for less than or more than 11 minutes.


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RECOMMENDED BOOKS AND MUSIC

TeachingsofYogiBhajan byYogiBhajan

KundaliniYoga:TheFlowofEternalPower(ShaktiParwhaKaurKhalsa)

Kundalini Yoga Sadhana Guidelines, 2nd

Edition, by Kundalini Research

Institute

MantoManbyKundaliniResearchInstitute

IAMAWOMANbyKundaliniResearchInstitute

TheMindbyYogiBhajan,PhDandGurucharanSinghKhalsa,PhD

MastersTouchbyYogiBhajan

PeaceLagoon,translationofthebanis

HowtoKnowGod bySwamiPrabhavananda&ChristopherIsherwood

PsycheoftheSoul byDr.SantSingh

BhagavadGita (Isherwood/Prabhavanandatranslation)

KWTCtranscriptsofYogiBhajanslectures

Cookbooks:


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FromVegetableswithLove;ConsciousCookery bySiriVedKaurKhalsa

ATasteofIndiabyInderjitKaur

FoodsforHealthandHealingRemediesbyYogiBhajan

SugarBlues byWilliamDufty

Hypoglycemia,aNewApproachbyDr.PaavoAirola

RecommendedMusic

RagiSatNamSinghMorningBanis(JapjiSahib)

3HOAnniversaryCD,JourneythroughtheNaad

RagaSadhanabySangeetKaur

EchoesFromthePastSadhanaCD

SinghKaursCrimsonSeries

DeeplyRelaxandMeditatebyShaktaKaur.SeePatiencePaysbyYogi

Bhajan.

SnatamKaursPeace,Prem,Anandandmanyothers

LivtarSinghwithHarbhajanKaur:Healing

NaadbySangeetKaur (MantraforaMiracle:DhanDhanRamDasGur

OngNamobyNirinjanKaur

PavanGurubyGurushabdSingh


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RESOURCES

www.kundaliniresearchinstitute.org.Your source forKundaliniYogaas taughtbyYogi

Bhajan

ANCIENTHEALINGWAYS 18003592940 www.ahealingways.com

www.spiritvoyage.com

NotetotheReader

HANDOUTS

Pleasekeep inmind thatwhile it isexcellent togiveHANDOUTS to

students,wewant tohonor thecopyrightsofothersbynotXeroxingand

circulatingmaterialfromotherspublishedbooksandmanuals.

QUESTIONS?

Feelfreetocontactmepersonallywithanyquestionsaboutteaching

beginners.Blessingstoeachandallofyou! SatNam.

Shakti Parwha Kaur Khalsa

[email protected]


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YOGI BHAJAN SPEAKSExcerpts from the Annual International Kundalini Yoga

Teachers Association Teachers Conference

YOURJOB IS TO ELEVATE THE BEING OF THE PERSON.


Teacher

has

only

one

qualification:

By

teachers

sight,

by

touch,

by

spoken

word,thepersonshouldbeuplifted.Thiscanonlyhappyifyoudonotcater

totheperson,personality,andenvironments. Youtalktothesoulandyour

soletalkisbasedonthesoul,andyourprojectionisintothesoul,nottothe

head,not to theheart,not to the sexuality.All thatbsyoupeopleget

intoashumanbeingswillneverletyoubeclear,consciouspeople

YOUARE A CREATURE AND GOD IS YOURGUIDE.THEREFORE,

HESITATE NOT TO PUT GOD IN EVERYTHING.


Documents

ToolKit for Teaching Beginners[1]