IKYTA Teacher Resource Book

Contents

Greetings from 3HO IKYTA ...... 2 Greetings from the Director of Training, Gurucharan Singh Khalsa, Ph.D...... 3 Time Honored Tips for Teachers Gurmukh Kaur and Gurushabd Singh Khalsa, ...... 5 Golden Bridge, Los Angeles, CA and New York, NY, USA Mehtab Singh, Yoga Yoga, Austin, Texas, USA...... 6 Shakta Kaur and Hari Dev Singh, ...... 6 Kundalini Yoga in the Loop (KYL), Chicago, IL, USA Sat Tara Singh, Mexico ...... 7 Eight Awesome Curricula 1) Breathe Your Way to Inner Calm: An Introductory Series in Kundalini Yoga and Meditation ...... 8 2) Balancing the Chakras ...... 15 3) The Ten Bodies ...... 16 4) Weighty Matters ...... 18 5) Boost Your Immune System ...... 22 6) Yoga for Seasonal Change ...... 27 7) The Power of the Mother: A Series of Pre-Natal Yoga Classes...... 28 8) Mastering the Tattvas: Earth, Water, Fire, Air and Ether ...... 30 Five Fantastic Workshops 1) Cultivate Peace Within (with sample ﬂier)...... 32 2) Connecting Women for Peace (with hand-out) ...... 33 3) Yoga for the Artist (with hand-out) ...... 36 4) The Lunar Woman (with hand-out) ...... 38 5) Japji Sahib: The Song of the Soul (includes hand-out) ...... 39 Articles—You’re in the “Yoga Business” Now! Your Marketing Train ...... 41 How to Easily Create Your Own Fliers ...... 43 Charging for Yoga Classes—5 Steps to Success...... 44 Establish Yourself on the Internet...... 49 Instructors’ CD Package ...... 52 A list of musical selections that every new instructor of Kundalini Yoga as taught by Yogi Bhajan® should have in their collection. Resources Ancient Healing Ways ...... 55 Invincible Music...... 56 Spirit Voyage ...... 56 PDF Files for Five Fantastic Workshops...... 56 IKYTA Teacher Training Resource Book

Contents

Greetings from Gurucharan Singh Khalsa, Ph.D., Greetings from 3HO IKYTA KRI Director of Training

Dear Kundalini Yoga Instructors, Dear Level 1 Graduate, Sat Nam and congratulations on completing KRI It is with great pleasure that I welcome you to the Level 1 Teacher Training! This is a great first step international community of Certified Instructors of on the path to becoming a Kundalini Yoga Teacher! Kundalini Yoga as taught by Yogi Bhajan®. With the We encourage you to stay connected and completion of your 220-hours of training you are now participate in the 3HO Kundalini Yoga Teachers certified by the Kundalini Research Institute (KRI) and Association—IKYTA. Here you will have the may teach Kundalini Yoga and Meditation anywhere opportunity to be part of a global association/ in the world. Most importantly, you have laid a solid network of Kundalini Yoga Teachers, and continue pursuing your own professional foundation upon which to build a bright future as a and spiritual growth and excellence as a Teacher. consciousness educator in your local community. IKYTA has some great benefits for Teachers, including: When Yogi Bhajan envisioned the course of study that you’ve just complet- • Marketing Tools—including a beautiful, professionally designed Kundalini ed he used the analogy of a Bachelor’s, Master’s and Ph.D. degrees to describe Yoga Brochure in which you can list your own contact information the stages of personal growth each of us must traverse. Completion of Level 1 is equivalent to completing your “Bachelor’s” degree. Levels 2 and 3 are your • Many special discounts, including 3HO and KRI Events Master’s and Ph.D. degrees, respectively! • A new Graduation Package to help you get started as a professional KRI’s desire is to produce teachers of Kundalini Yoga who will demonstrate Kundalini Yoga Teacher awareness in consciousness, excellence in teaching skills and also serve as an IKYTA offers a Continuing Education Program which meets Yoga Alliance stan- example of depth and maturity of character. KRI supports you as part of a dards. We encourage all Teachers to continuing learning, learning, learning! global community of Certified Instructors in order to: IKYTA has a Global Teachers Council, with representation from Kundalini APrepare the foundations for the shift of humanity to the Aquarian Age by Yoga Teachers all over the world. The voice of every Teacher counts, and we want applying the legacy of the teachings, the golden chain and the example of the collective voice of Teachers to guide our association. Yogi Bhajan; Teaching Kundalini Yoga is an incredible opportunity to serve by sharing these AServe and uplift individuals to be healthy, happy and holy; and Sacred Teachings. In your purity as a link in the Golden Chain, many lives will be AProvide the opportunity for each person to awaken his or her capacity, char- touched through your practice and your presence. May you be blessed to be guided acter and sensitivity as a self-sensory human being who can be effectively by your highest consciousness to serve and elevate every person who comes to you intuitive, creative and compassionate. seeking Kundalini Yoga and Meditation as taught by Yogi Bhajan ®. My personal hope is that you continue to use this technology to continue We look forward to serving you, and to serving with you. Please feel free to com- your growth. It is not simply a collection of techniques, concepts, good ideas municate with us. We look forward to hearing from you. and inspiring beliefs that you’ve mastered by completing Level 1 Teacher Welcome to IKYTA! Training. Kundalini Yoga as taught by Yogi Bhajan is all about direct experience and the capacity to apply that experience to your life. In Service, To continue your growth and as a bridge to your first Level 2 course, when- Guruka Kaur ever that may come along, I have chosen a meditation for you to practice as a Executive Director IKYTA 40-day sadhana immediately upon graduation from Level 1. It has two parts. 3HO International Kundalini Yoga Teachers Association Part 1: sit in any comfortable meditation pose with a straight spine. Begin IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

Time-Honored Tips For Teachers a steady Breath of Fire for 11 minutes as you gradually survey all the cells of 3HO IKYTA asked some of our most beloved teachers what they would sug- your body and the expansive domain of your aura. Walk the breath to every gest new Level 1 graduates do to expand both their teaching practice and their part of you and become synchronized as a unified alertness: Ang Sang Whahe local Kundalini Yoga community. Here is what some of them had to say: Guru. Part 2: Practice the meditation on Dhartee Hai, Akhash Hai, Guru Ram Das Hai mantra as done on the Miracle Mantra Volume Two CD, available Gurmukh Kaur and Gurushabd from Spirit Voyage (www.spiritvoyage.com). (On one breath chant the three Singh Khalsa parts of the mantra. First part visualize the earth and your body from the navel Golden Bridge Yoga , Los Angeles, California and down with a color of grey or earthy tones; part two visualize the body from New York City, New York, USA the brow point up and out to include the cosmos in a blue color like the sky; Smile! part three as you hold the other two images, spin a bright white light from Ask always, “How may I serve you?” the heart center out and expand that spiral to encompass everything. Become Understand the deepest meaning of pure unbounded light. Create through your formless subtle being.) Do this “Giving.” for 22–31 minutes as time allows. The effect is to create an intimacy between Develop the art of non-judgment, no competition, and no comparison. your subtle body and your action projection to manifest in your life. It will Belong to the larger community, working with all that want Peace, Happiness keep you aligned to your goals, speed manifestation and opportunity and & Love on this planet. develop your presence as a healing touch for all who connect with you. Be Grateful, Graceful and not pushy. So, I congratulate you for your efforts, accomplishments and heart. And, Call upon the Siri Singh Sahib, Yogi Bhajan, and all the Gurus for your guid- I look forward to meeting you soon in my travels around the globe as your ance and sustenance. Director of Training. Understand deeply your profound link in this Golden Chain. Gurucharan Singh Khalsa, Ph.D. Listen & Hug a lot. KRI Director of Training [email protected] Don’t pretend to know everything—send people to others, more qualified in FaceBook: Gurucharan Khalsa their fields, when that particular help is needed. Bow many times a day, in gratitude, for the Gift you’ve been given as a Kundalini Yoga Teacher this lifetime. Nirvair Singh Khalsa CEO , KRI (formerly of Anchorage, Alaska!) Become Visible! On a regular basis, be sure to go where people can see you. Go to popular stores, coffee shops, restaurants, Local Fairs…any and all places where people can see you and speak to you. Your presence will remind them to come to class either as someone new or as someone that has gotten out of the habit of coming to class. Be sure to carry calling cards and your teaching schedule to handout. Dress beautifully…just as you would be teaching class so you can best represent your consciousness. IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

Mehtab Singh Kundalini Yoga and Meditation; and encourage them to come back. After the Yoga Yoga , Austin, Texas Long Time Sunshine Song and three long Sat Nams always say “thank you,” Serve Yogi Tea to everyone who comes! announce one or two upcoming events and invite students to “come back When we first started teaching, no matter where we taught, again soon!” we always prepared and took homemade Yogi Tea made from fresh spices to every class. It was a way to serve and nurture all Hari Dev Singh says: who came, and to give back to the students who gave to us. ADon’t think you have to know every answer to every ques- Even today with over 10,000 students coming to our yoga studios every month, tion. Teach only what you know. You can always defer an we make and serve fresh Yogi Tea every day. We estimate that we made and answer by saying, “I’ll get back to you on that.” Then do served nearly 25 tons of Yogi Tea last year. some homework. Very often your warm, loving heart will Our teaching practice skyrocketed as soon as we helped to create 17 new provide a safe place for students to find their own answers. Kundalini Yoga Teachers in the first year we held a teacher training course. See A As you prepare for class and select your kriya and medita- every student as a future teacher. We saw every student as a potential teacher tion, allow your intuition to guide the process. The Uni- and encouraged everyone to consider becoming a teacher. As they began to verse knows who is attending class and will help you pick the right kriya (if teach, their students found us and we kept creating more teachers. you are open to receive). Remember what Yogi Bhajan said: “Students are As a teacher seeking to grow a practice, the primary vision to hold is the one present because they were pre-sent to you.” given to us by our teacher, Yogi Bhajan: “I have not come here to collect stu- A When teaching Kundalini Yoga as taught by Yogi Bhajan® stay totally within dents but to create teachers.” that sphere of knowledge. Do not “add” or “mingle” other systems or practices. The energetic is very different. Shakta Kaur Kezios and Hari Dev Singh Beck ANew students are full of questions. At some point you’ll probably be asked if Kundalini Yoga in the Loop (KYL), Chicago, IL, USA Shakta Kaur says: yoga is a religion. Here are some of the phrases I use to answer that question. -Greet every new student with “Welcome!” “Let’s begin with the premise that yoga pre-dates all religion.” “Religion is -Some of the best advice I received years ago came from Gur- the external form of worship; yoga is the inner journey.” It is important to mukh (Golden Bridge ). “Shakta,” she said, “you’ve got to feed point out there is no conflict between yoga and religion. Be sure to find your people.” Soon after hearing those words we began hosting a own graceful answer but be sure to prepare this little speech ahead of time. vegetarian potluck after my Sunday morning class. Whether I ARead a few pages of The Master’s Touch or something from the Aquarian Teach- am in town or not everyone knows they can come to KYL for er Level 1 or Level 2 manuals just before each class. The condensed wisdom in veggie potluck at noon on Sunday. That one meal each week has created an these books always helps me deliver the teachings with the greatest impact. incredible feeling of “home” and “community” at our center. Sat Tara Singh Khalsa AOne question I receive from beginning students is, “How is Kundalini Yoga Mexico City, Mexico different from Hatha yoga?” My answer begins with, “Kundalini Yoga teaches Connect with community! in Kriya form and Hatha Yoga does not.” Then I explain a bit about what a Always remember…the way from individual to universal consciousness goes kriya is in Kundalini Yoga. Another fun answer is, “the first requirement of through collective consciousness. There are no shortcuts! Use every excuse to Hatha Yoga is celibacy.” (This always captures one’s attention!) “Kundalini Yoga connect with community…and then connect some more! was developed for people with jobs and families. In India we’re called ‘house- Look for those spaces which have been overlooked, where nobody’s gone to holders.’ Kundalini Yoga is for those who are engaged in the finite world.” teach before…they’re waiting for you! AThree things—invite students in for a class; give them the experience of You’re always a student…otherwise it’s no fun IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

Nine Fantastic Curricula One of the most requested tools new Kundalini Yoga teachers ask for are 10 mins.: Simple Natural Breathing 3-Part( Yogic Breath p. 90, The Aquar- sample curricula. This is although all graduates of Level 1 Teacher Training ian Teacher [AT] ) have already written two course curricula of their own! But, we understand the 35 mins.: Kriya: Basic Spinal Energy Series ( p. 339 1st ed./p. 19 5th ed.) desire for new ideas and examples to provide both inspiration and guidance. 15 mins.: Deep relaxation (includes getting them into and out of relaxation) So, as requested, here are eight sample course curricula created and used 10 mins.: Meditation for a Calm Heart (p. 395 1st ed./p. 69 5th ed.) successfully by Kundalini Yoga teachers. We hope you receive inspiration from 5 mins.: Long Time Sun and prayer/quote the samples provided. If you would like to share a curriculum that you have Total: 80 minutes (with 10 minutes “wiggle room.”) successfully taught based upon the teachings of Yogi Bhajan®, please forward it 3 key concepts: 1) age is measured by the flexibility of the spine, to stay to [email protected]. young, stay flexible; 2) The word ‘kundalini’ means awareness and manifest- ing the hidden potential of that awareness; 3) many people report greater Sample Curricula mental clarity after regular practice of this kriya . The word kriya means ‘com- BREATHE YOUR WAY TO INNER CALM: AN INTRODUCTORY plete action;’ plus, 4) ‘Sat ’ means “truth” and ‘Nam’ means “Name.” SERIES IN KUNDALINI YOGA AND MEDITATION 3 key skills/practices: 1) simple natural breathing, the navel point moves out Curriculum created by Tejwant Kaur (Teri) Hall of Prince Edward Island on the inhale and in and up on the exhale, 2) Spine Flex , (inhale forward, ex- (PEI), Canada. hale back), and 3) Sat Kriya : men cross the right thumb over left and women E-Mail: [email protected] | Telephone: 902.687.3367 cross the left thumb over the right; 4) While inhaling, think Sat and while Mailing Address: #690, Rte. 310, RR#4, Souris PEI exhaling, think Nam. Canada, C0A 2B0 Class Two: Tapping Into Your Sun Energy Introduction 5 mins.: Intro. and tune-in. Designed for those unfamiliar with Kundalini yoga—or 5 mins.: Simple Natural Breathing ( AT , p. 90). yoga itself—this series teaches many new concepts and skills about breathing 8 mins.: Long Deep Breathing ( AT , p. 92). and the breath. Besides learning how to breathe correctly, students experi- 35 mins.: Kriya: Surya Kriya (p. 352 1st ed./p. 26 5th ed.). ence many different pranayam (breathing techniques), kriyas (sequences of 15 mins.: Deep relaxation. postures) combined with mantra (primal sounds) and meditations specifically 10 mins.: Meditation to Open the Heart (p. 436/p. 110). chosen to clear and calm the mind. The intention is for students to come 5 mins.: Long Time Sun and prayer/quote. away from the series with a greater understanding of their conscious and Total: 83 minutes unconscious use of the breath…and to never breathe backwards again! 3 key concepts: 1) Our main Kriya is named after the energy of the sun— Class Notes surya . When you have a lot of “sun energy” you do not get cold, you are en- Timing of the individual components of a Kundalini Yoga class are indicated. ergetic and enthusiastic; 2) this kriya aids in digestion and it makes the mind Times for the kriyas include explanations of postures and/or transitions in clear, analytic and action-oriented; 3) A kriya in Kundalini yoga is a sequence between postures. Deep relaxation includes the time it takes to bring the class of postures, breath and sound that are integrated together; 4) Breathing solely into and out of deep relaxation. Meditation time includes time for explaining through the right nostril draws on the energy of the Sun. the components of the meditation and the benefits/effects. Finally, at least 3 key skills/practices: 1) focusing at the brow point, the top of the nose where three key skills and three key concepts are listed for each class. the eyebrows meet; 2) Long deep breathing starts by filling the abdomen, then expanding the chest, finally breathing into the upper lobes of the lungs Class One: A Place Of Calm (underneath the clavicle); and 3) breathe through the right nostril by blocking 5 mins.: Welcome, introduction and tune-in. the left nostril with the thumb of the left hand. IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

Class Three: Inner Resistance 3 key concepts: 1) Long deep breathing relaxes and calms and gives capacity 5 mins.: Intro. and tune-in. to manage negativity and emotions, supporting clarity, cool-headedness, and 5 mins.: Pranayam: 3-part yogic breath. patience; 2) 11 minutes a day of eight-stroke breathing can give you enough 10 mins.: Warm-Up: Surya Namaskar (p. 336 1st ed./p. 10 5th ed.). energy to balance your (daily) consumption of ( prana ) life and take you out 20 mins.: Kriya: Disease Resistance & Heart Helper (p. 354/p. 28). of stress. Is it possible? Do you have 11 minutes?!; 3) To avoid persistence 15 mins.: Deep relaxation. colds and illness, it is essential to keep digestion and elimination functioning 15 mins.: Meditation for Stress or Sudden Shock (p. 442/p. 116). well. This kriya helps in these areas. 5 mins.: Long Time Sun and prayer/quote. 3 key skills/practices: 1) Venus Lock: For women, place the palms facing each Total: 75 minutes (If time, dancing to Sada Sat Kaur’s Adi Shakti Bhangra other, interlace the fingers with the right little finger on the bottom. Put the Mix on Mantra Masala CD). right thumb tip just above the base of the thumb on the webbing between the Note: The main kriya is designed to be repeated 3 times. If it is repeated thumb and index finger of the left hand. The tip of the left thumb presses the twice at 3 mins each posture (12 mins. Total x 2 = 24 minutes) it can take as fleshly mound at the base of the right thumb. Reverse the entire sequence of long as 34 minutes with explanations and transitions in between postures. If alternating the fingers for men. 2) Pumping the stomach by forcefully drawing that is your choice you may not have enough time for dancing. the navel in toward the spine and then relaxing it again; and 3) Finger lock: 3 key concepts: 1) this Kriya , posture 1 promotes calmness and disease resis- (index finger and middle finger presses the fleshy part of the big toe, and the tance, 2) Exercise 2 stimulates the third Chakra, endurance and nerve strength, thumb presses the nail of the big toe). and 3) The meditation balances the left hemisphere of the brain with the base Class Five: We Are More Than Our Physical Body—Remembering of the right hemisphere. This enable the brain to maintain its equilibrium The Link Between You And The Creator. under stress. 5 min.: Intro. And tune in. 3 key skills/practices: 1) applying mulbandh by contracting and pulling up 25 mins.: Pranayam: Basic Breath Series (p. 385 1st ed./p. 59 5th ed.). the rectum, lifting up the sex organ and pulling in the navel point (it’s like 45 mins.: Kriya: Awakening to Your 10 Bodies (p. 337/ p. 12.). stopping a bowel movement, stopping a urination and pulling the navel in 5 mins.: Long Time Sun and prayer/quote. and up); 2) placing the hands in Gyan Mudra (touch the pad of the thumb Total: 80 minutes with the pad of the index finger); and 3) sitting in Easy Pose; ideally the shins 3 key concepts: 1) We have 10 bodies, not just the physical body; 2) through should be one in front of each other on the floor, angled towards the floor. Sit- the simple mechanism of closing or opening one of the nostrils, we have a ting on a cushion is important to raise the hips to be higher than the knees. wide array of techniques to control our moods and energies; and 3) The Laya Class Four: Postures & Meditations To Keep You Free Of Illness Yoga meditation stimulates your creativity, focuses you on the real priorities And Stress! in your life and helps you sacrifice what is needed to accomplish them. 5 mins.: Intro. and tune-in. 3 key skills/practices: 1) Long deep breathing through one nostril; 2) Breath of 5 mins.: Pranayam: 3-part yogic breath. Fire (pant like a dog or blow out the flame from a birthday candles just using 35 mins.: Kriya for Disease Resistance (p. 360 1st ed./p. 34 5th ed). the breath from your nostrils); and 3) raising the arms to a 60 degree angle. 15 mins.: Deep relaxation. Class Six: The Key To Controlling The Mind Is Controlling The 15 mins.: Meditation: 8-Stroke Breath for Energy and Stress Release (p. 165, Breath! Praana, Praanee, Praanayam). 5 mins.: Intro. and tune-in. 5 mins.: Long Time Sun and prayer/quote. 20 mins.: Basic Breath Series (with reduced times). Total: 80 minutes 30 mins.: Kriya for Elevation (p. 343 1st ed./p. 17 5th ed.). 15 mins.: Deep relaxation (including getting them into and out of relaxation). IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

10 mins.: Meditation for Perspective & Emotional Balance (p. 404/p. 78). Class Eight: Chakra Focus For Calm 5 mins.: Long Time Sun and prayer/quote 10 mins.: Pranayman Enerizer Series ( AT , p. 403/p. 77) Total: 85 minutes 35 mins.: Kriya: Nabhi Kriya for Prana-Apana ( AT , p. 346/p. 20) 3 key concepts: 1) This kriya exercises the spine and aids in the circulation of 15 mins.: Deep relaxation prana to balance the chakras; 2) The meditation is excellent to do before bed 15 mins.: Meditation: Anti-Anxiety (The Art, Science & Application of to let go of the worries of the day; and 3) Sat Kriya circulates the Kundalini Kundalini Yoga, p. 172) energy through the cycle of the chakras aids in digestion and strengthens the 5 mins.: Long Time Sun and prayer/quote nervous system. Total: 85 minutes 3 key skills/practices: 1) Neck rolls: relaxing the jaw will relax the neck; 2) 3 key concepts: 1) Breath awareness begins with recognizing the breath as Modified Maha Mudra: The spine stays straight. There should be a straight both the gross physical breath, as well as the subtle life force of the body and line from the top of the head to the base of the spine; and 3) Life Nerve Stretch mind called ‘ prana ;’ 2) The breath and the Word are in intimate relationship; and Front Nerve Stretch (lead with the navel point; never with the head). and 3) The mind follows the breath. The key to controlling the mind is in controlling the breath. Class Seven: Let The Light Of Your Soul Shine In Your Life 3 key skills/practices: 1) Suspending the breath; 2) Mudra of hands to a 5 mins.: Intro. and tune-in position of four inches apart in front of the chest with the palms facing each 5 mins.: ( AT , p. 404/p. 78). Pranayam: Perspective and Emotional Balance other and feeling the energy flow; 3) Meditating on the flow of the breath as 35 mins.: Kriya: For a Calm and Open Heart Center Yoga for Women (Self- you relax and it settles into a normal rhythm; and 4) Front platform pose . Knowledge, p. 19) 15 mins.: Deep relaxation Class Nine: Live By The Beat Of Your Heart 10 mins.: Meditation: Tattva Balance Beyond Stress & Duality ( AT , p. 406/p. 80) 5 mins.: Intro. and tune-in. 5 mins.: Long Time Sun and prayer/quote. 35 mins.: Kriya: Renew your Nervous System and Build Stamina (R eaching Me Total: 75 minutes in Me, p. 37) 3 key concepts: 1) Alternate Nostril Breathing creates a deep sense of well-be- 15 mins.: Deep relaxation ing and harmony on the physical, mental, and emotional levels; 2) Alternate 20 mins.: Meditation: Kirtan Kriya (AT, p. 425/p. 99) Nostril Breathing can help with headaches, migraines and other stress-related 5 mins.: Long Time Sun and prayer/quote symptoms; and 3) Allow the light of your soul to shine in your life and you Total: 80 minutes will have the joy and success that is your birthright as a human. 3 key concepts: 1) Kirtan kriya is one of three meditations that Yogi Bhajan 3 key skills/practices: 1) eye focus (i.e., dhristi ), fixing your eyes at the tip of mentioned would carry us through the Aquarian Age, even if all other teach- the nose, 2) Mudra (i.e., hand position) of the meditation created by exert- ings were lost; 2) If a person’s shoulders get tight, that person feels old and ing pressure on the 10 points of the fingers that correlate to the zones of the lifeless; and 3) The mantra for Kirtan Kriya is chanted in the three languages brain; and 3) use the thumb of the right hand to close the right nostril, and of consciousness— Aloud (the voice of the human), Whisper (the voice of the the index finger of ring finger of the right hand to close the left nostril in lover) and Silent (the voice of the divine). what is sometimes called “U Breathing.” 3 skills/practices: 1) Each finger touching the tip of the thumb in turn with a firm but gentle pressure ( Mudra in Kirtan Kriya ); 2) Standing up and dancing shaking the entire body to the rhythmic beat of Bangara music; and 3) Making an “O” of your mouth and breathing through your mouth (Cannon Breath). IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

Class Ten: Healing Yourself—Because You Can You Know! (Inhale deeply and hold the breath.) “May I walk in the company of my own 5 mins.: Intro. and tune-in. holiness and fall in love with my own soul and be bewitched with the breath 35 mins.: Kriya: Stress Set for Adrenals & Kidneys ( AT , p. 350/p. 24). of life so I can enjoy my fulfillment forever. Sat Naam.” (Let the breath go.) 15 mins.: Deep relaxation. 20 mins.: Meditation: Healing with the Siri Gaitri Mantra ( AT , p. 422/p. 96). BALANCING THE CHAKRAS 5 mins.: Long Time Sun and prayer/quote. This eight-week curriculum was created by Ram Nam Kaur (Kathleen) Total: 80 minutes Muniz, of Orland Park, Illinois. 3 key concepts: 1) Man‘ ’ = mind, ‘trang ’ = wave or projection. A mantra E-Mail: [email protected] | Telephone: 708- projects our mind to Infinity; 2) Our energy can be flowing, we can be eating 724-9368 well, sleeping enough, but if our adrenals fail, it is hard to keep up; and 3) glandular balance and in particular strong adrenals and kidneys are important Class Notes to have that extra edge to control anger and hypoglycemia. In this series the kriya each week focuses on one chakra beginning with the first chakra and concluding with the 3 key skills/practices: 1) neck lock ( Jalandhar Bandh) (no wrinkles in the back of the neck); 2) back rolls: if the lower spine is not making enough eighth chakra (aura ). The meditation for each of the eight classes is the same, contact with the ground, try holding the back of the upper thighs and press however. It is the Seven Wave Sat Nam ( AT , p. 449 1st ed./p. 123 5th ed.). the knees into the chest; and 3) Cat-Cow , i.e., start off slowly, then when the The use of the same meditation in each class introduces the beginner to movement is established, you can speed up. You can go as fast as you want, as the benefits of practicing a meditation over time and lays a foundation for developing a daily . In these classes a very simple drawing of the loca- long as your head moves last. sadhana tion of the chakras was used to enhance a beginner’s ability to focus on each Quotes/Prayers To Use During This Series chakra with each wave of the meditation. “Life is moment to moment, breath to breath. Life is not granted by years or by time and space. The span of life is granted by breath: such and such soul Week 1 Kriya for the 1st Chakra (The Kundalini Yoga Experience, p. ) granted so many breaths.” Week 2 Kriya: Refining Your Sexuality and Spirituality (Self-Knowledge, p. 25) “What is old age? Old is a shallow breath. People who take deep breaths never Week 3 Nabhi Kriya for Prana-Apana ( Aquarian Teacher, p. 346 1st ed./p. feel old. They can be old, but they never feel old, technically speaking. Is your 20 5th ed.) breath of life conscious and deep? You can absolutely not be old in energy.” Week 4 Kriya for the Neutral Mind (The Ten Light Bodies of Consciousness, “More praana the body consumes (from the breath) more wealth comes. It’s pp. 65–69) a simple law. People with short breath are always absolutely poor. They half (5th Chakra) ( p. ) breathe. They breathe only in the upper area. They do not touch the Heavens Week 5 Kriya to be Creative The Kundalini Yoga Experience, and the Earth.” Week 6 Ajna Stimulation Kriya (The Kundalini Yoga Experience, p. ) “The entire Universe is just one person. There are no two persons. There is one Week 7 Kriya to Relieve Inner Anger (TransformationsVol. 1, p. ) link of a breath of life, which comes from me to you, to you, to you, to you, to Week 8 Two kriyas for the aura: Kriya to Strengthen the Aura ( Aquarian you…It is linked with one thing. When it is disconnected, you are gone. We Teacher, p. 349/p.23) and Kriya for Electromagnetic Frequency are all one mala, one rosary, linked with one thread of the breath of life.” (Yoga for Youth and Joy, p. 12) “You live by breath. You can get everything from your breath of life. Now please speak to your breath. Talk to it. Pray with it. This is life relationship: you and your breath.” IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

THE 10 BODIES (Kundalini Yoga Sadhana Guidelines, p. 59; 2nd edition, p. 115). Gong Originally taught in 2003 as a 90-minute class series by Shakta Kaur Deep Relaxation. Meditation: Healing with the Siri Gaitri Mantra ( AT , p. Kezios of Chicago, Illinois. 422). E-Mail: [email protected] | Telephone: 312-922-4699 Class Six : Eighth Body. Kriya for the Eighth Body (TLBC, NSK, pp. 127– Web Page: www.shaktakaur.com Mailing Address: Kundalini Yoga in the Loop (KYL), 410 S. 130, kriya available at www.shaktakaur.com); Gong Deep Relaxation; Michigan Ave., Ste. 514, Chicago, IL, 60605. Meditation: Sodarshan Chakra Kriya ( AT , p. 450). Class Seven: Ninth Body. Kriya for the Ninth Body (TLBC, NSK, pp. 141– Class Notes 145, available at www.shaktakaur.com); Gong Deep Relaxation; Medita- Shakta used three primary sources when originally creating this curriculum: tion for the Chakras— Antar Naad Mudra (also called Kabadshe Meditation Tantric Numerology by Guruchander Singh Khalsa, D.C.; The Ten Light (Sa Ray Sa Sa) ( AT , p. 412). Bodies of Consciousness (currently out-of-print) by KRI CEO Nirvair Singh Khalsa; and The Mind by Yogi Bhajan, Ph.D. and KRI Director of Training, Class Eight: 10th Body. Kriya for the 10th Body (TLBC, NSK , pp. 155–157 Gurucharan Singh Khalsa, Ph.D. kriya available at www.shaktakaur.com) which includes an 11-minute Since then, Siri Atma Singh Khalsa, M.D., published Waves of Healing in 2009, Gobinda meditation; Gong Deep Relaxation; Venus Kriya Meditation: Heart which contains previously unpublished kriyas for the ten bodies along with other Saver Gobinday, Mukunday (The Art of Making Sex Sacred, Guru Terath information that might be useful as you design your own “ten bodies” curriculum. Kaur Khalsa, Ph.D., 1st ed., p. 72 ). Class One: Kriya: Awakening to Your 10 Bodies ( AT , pp. 337-338); Gong for Class Nine: 11th Embodiment. Kriya—Working the Total Self (Kundalini Deep Relaxation; Laya Yoga Meditation at the end of Kriya . Yoga Manual, edited by Rama Kirn Singh (currently out-of-print), pp. 37–41, kriya available at www.shaktakaur.com); Gong Deep Relaxation; Class Two: Kriya for the Second Body (Negative Mind) (T he Ten Light Bodies Meditation—Healing the Physical, Mental & Spiritual Bodies (Self-Experience, of Consciousness (TLBC), Nirvair Singh Khalsa, pp. 34–37, kriyas available at p. 37) or Meditation for the 11th Body (TLBC, NSK, p. 175, meditation www.shaktkakaur.com ); Gong for Deep Relaxation; Meditation for the Posi- available at www.shaktakaur.com). tive Mind (third body) (The Mind, Yogi Bhajan, Ph.D., p. 154). Class Three: Kriya for the Fourth Body (Neutral Mind) (TLBC, NSK , pp. 65–69); Gong for Deep Relaxation; Pet Ardas Meditation ( Mul Mantra ) (KRI International Teacher Training Certiﬁcation Level One , 3-Ring Binder Manual, 1998), p. 277). Class Four: 1) Kriya for Physical and Mental Vitality (Kundalini Yoga Man- ual edited by Rama Kirn Singh (currently out-of-print), pp. 15–16 (kriya available at www.shaktakaur.com) and/or in Kundalini Yoga by Shakta Kaur Khalsa, pp. 94–95); Gong for Deep Relaxation; Meditation for the Physical Body (The Kundalini Yoga Experience, Guru Dharam Khalsa and Darryl O’Keefe), p. 110. Class Five: Sixth & Seventh Bodies. Kriya for Balancing the Three Psyches (Reaching Me in Me, pp. 9–10) and Kriya For Strengthening the Aura IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

Weighty Matters 5 min. Warm-Up Kriya : Sat Kriya ( Aquarian Teacher, Level 1 Instruc- Curriculum created by Kirinpal Kaur (Ruth Richman) of Prince Edward tional Yoga Manual, p. 348.) Island (PEI), Canada. 28 min. Main Kriya : “Conscious Rebirthing ” (full times), (Self Experience, Atmabir Kaur (Ruth) Richman p.4). 8.5 minute Meditation included in the kriya . E-Mail: [email protected] | Telephone: 902-583-2674 15 min. Deep Relaxation: 5 minutes leading students into and out of deep Mailing Address: RR#1 3353 Launching Road, Cardigan, relaxation, 5 minutes of the Gong, 5 minutes of playing I am the PEI Canada C0A 1G0 Light of the Soul (Gurudass Kaur on European Yoga Festival CD). Introduction 5 min. Closing: “ May the Long Time Sun”; three long Sat Nams ; Yogi Bhajan This curriculum is designed as six one-hour classes. Three quote: “You can never get rid of your fear, you can never get rid of key concepts and three key skills taught in each class are also listed here. your pain, doesn’t matter what effort you make, until you have the The intention for this six-week course was to instill the notion that there guts to forgive yourself. Just forgive yourself.” And/or closing prayer. is more to the extra weight someone might be carrying around than simply Total: 60 minutes calories and the tonnage of fad diets. Many of us carry around the extra weight Three key skills: 1. Baby Pose ; 2. Sat Kriya ; 3. Belly pumping of unresolved issues from the past or feelings of guilt. This can create a buffet of Three key concepts: 1. Mantra ; 2. Sadhana —importance of daily practice; low self-esteem, food cravings, addictions, blocked emotions, health issues and 3. Kriyas are an effective series of postures designed for a purpose don’t have physical inflexibility, just to name a few! This series is designed to help students to be perfect—just lean in the right direction and you will gain benefits! find, face and address some of the issues that might be weighing them down. Students will use mantra, kriyas, meditation, breath work and relaxation to Class 2: Climbing Out from Under the Blockages help change the messages they feed themselves. When the messages change 5 min. Tune In: Ong Namo Guru Dev Namo and Golden Chain we can feel lighter and more joyous. And when we feel more positive about 32 min. Kriya : To Relieve Inner Anger (Kundalini Yoga, Shakta Kaur ourselves watch out—because nothing is beyond our abilities! Khalsa, pp 106–109). Full times. Ends with a 5 minute relaxation. This series gives beginners to Kundaini yoga a set of new thoughts to say to 7 min. Relaxation: continues. themselves, called mantras and new ways to use their bodies in sets of exercises 11 min. Meditation: Meditation to Release the Past Especially Childhood called kriyas . Anger ( Meditation as Medicine, Dr. Dharma Singh Khalsa, MD, By clearing up a variety of issues and freeing emotional blocks the intention pp. 182); 7 minutes of meditation not including getting them into is that one’s self-esteem rises and the weight begins to fall off. and out of the mediation. . Class Notes 5 min. Closing: May the Long Time Sun; three long Sat Nams ; closing prayer. The times listed for the kriyas include transition times in between postures. It Total: 60 minutes is noted if the postures are held the recommended full time or a percentage of Three key skills: 1. Self massage; 2. Celibate Pose Bends ; 3. Breath of Fire the full time. The times listed for all other class components, i.e., meditation, (contained in Kriya ). etc., include the time needed for the teacher to explain any mudra , dhristi , Three key concepts: 1. We are designed to feel good!; 2. Inner anger blocks breath, mantra , etc. your relationship with others and yourself; 3. We carry anger from childhood—this is as good a time as any to let it go! Class One: Let’s Start All Over! 5 min. Introduction to teacher Class 3: Angry? Who’s Angry? Tune In: “Ong Namo Guru Dev Namo” and Golden Chain; 5 min. Tune In: “Ong Namo Guru Dev Namo” and Golden Chain Introduction to “Weighty Matters.” 5 min. Warm Up: “Medical Meditation for the Thyroid Gland” ( Medita- 2 min. Warm Up: “ Medical Meditation for the Thyroid Gland ” 1 minute tion as Medicine, Dr. Dharma Singh Khalsa, MD, p.238); full each posture ( Meditation as Medicine, p.238). times. IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

21 min. Kriya: To be Rid of Internal Anger full times (Kundalini Yoga, 13 min. Meditation: Meditation for Stress Relief and Resolving Issues from Shakta Kaur Khalsa, pp 138-139) the Past ( Meditation as Medicine , Dr. Dharma Singh Khalsa, p 16 min. Relaxation: 5 minutes led into deep relaxation, 5 minutes gong, 223).11 minutes of the meditation plus instructions and benefits. 3 minutes silence and then 3 minutes to bring them out of deep ? min. Dance, (time permitting). relaxation 5 min. Closing: May the Long Time Sun; 3 long Sat Nams and closing 7 min. Meditation: Meditation for Trust (Kundalini Yoga, Shakta Kaur quote and/or prayer Khalsa, p 172) 6 minute meditation Total: 60 minutes 6 min. Closing: May the Long Time Sun; 3 long Sat Nam; closing quote Three key skills: 1. Slowing the breath—4 breaths a minute; 2. Venus Lock ; and/or prayer 3. Gazing at the tip of the nose eye focus. Total: 60 minutes Three key concepts: 1. Mention the power of gazing at the tip of the nose.; Three key skills: 1. Fighting Pose ; 2. Har chanted properly; 3. Dristi (look 2. Lighter (in mind) is better!; 3. The power of slowing the breath towards upper lip in the meditation) Class 6: Prosperity And Fulfillment Three key concepts: 1. Yogi Bhajan quote for the end of class: “…that inner 4 min. Tune In: Ong Namo Guru Dev Namo anger has to come out. It has to find a way. Why don’t you volunteer yourself and get 24 min. Kriya: Abdominal Strengthening, half times, (Sadhana Guidelines, it out? Why to suffer? Once your inner anger is out, all you are left with is wisdom.” ; 2nd ed., p. 134). 2. “…trust is the basis for faith, commitment, and the uplifted spirit” (quote from 15 min. Relaxation: 5 minutes to get into deep relaxation, 5 minutes gong, Kundalini Yoga , p. 172); 3. The concept of the aura and the eight chakras 5 minutes silence. Class 4: House Cleaning 13 min Meditation: Prosperity, Fulfillment, and Success Circling Your Psyche 5 min. Tune In: “Ong Namo Guru Dev Namo” and Golden Chain (Infinity and Me , p. 60). 4 min. Warm up: 3 rounds of Surya Namaskar 4 min Closing: May the Long Time Sun; three long Sat Nams; closing 26 min. Kriya: “Kriya for State of Mind and Paranoia” (half times), Kundalini quote and/or prayer. Yoga for Youth and Joy, pp 39–40) Total: 60 minutes 5 min. Relaxation Three key skills: 1. Cobra pose (King Cobra) lifting the feet up toward the 15 min. Meditation: “Parasympathetic Rejuvenation” Gong Meditation, head; 2. Locust pose ; 3. New mantra, Har, Haray, Haree. Aquarian Teacher (AT), p. 446) Three key concepts: 1. Prosperity is more than money in the bank.; 2. A 5 min. Closing: “May the Long Time Sun” ; 3 long Sat Nam; closing prayer strong nervous system creates a constant and direct person.; 3. Yogi Bhajan Total: 60 minutes quote: “You determine your worth. Nobody else can do it. Whatever worth you Three key skills: 1. Bridge Pose ; 2. Reverse Lion Pose ; 3. Yogi Sit-ups. give yourself, that shall be.” Three key concepts: 1. Pituitary, thyroid and parathyroid glands, weight loss; 2. Jaap Sahib; 3. Kundalini Yoga’s effect on the parasympathetic nervous system. Class 5: Losing The Weight Of The Past 5 min. Tune In: “Ong Namo Guru Dev Namo” and Golden Chain 30 min. Kriya: “Beginners Cleansing Set” (Sadhana Guidelines, p 106 full times) 5 min. Relaxation (included at the end of the kriya) 10 min. More relaxation (total of 5 minutes led into deep relaxation, 5 minutes of the gong, 2 minutes of silence and 3 minutes to lead them out of deep relaxation.) IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

Boost Your Immune System 13 min. Kriya : Whole times, without transitions Curriculum created by Satya Prem Kaur (Mayra) Ortiz of San Juan, 2 min. Transitions Puerto Rico. 3 min. Relaxation: Guided Relaxation E-mail: [email protected]/[email protected] 12 min. Relaxation Telephone: 787.509.4674 | Web page: www.pasosyoga.com 14 min. Meditation: Meditation with closing Mailing Address: Cond. Torres del Escorial 4008, Ave. Sur. 2 min. Explanation of the Mudra and Mantra Apt. 4301, Carolina, PR 00987 5 min. Long Time Sunshine Song and Sat Nam. Asking to bring someone to their mind, chant, and reading a Yogi Bhajan quote. Overall Theme Total: 56 minutes This curriculum is for anyone wanting to either stay healthy or to maintain their health—especially those with serious health conditions. It is about how Class 2: Keeping Disease Away to stay healthy even with that condition. By strengthening and balancing the Kriya: Disease and Heart Helper ( Aquarian Teacher , p. 354) nervous system, the mind and the heart center, you keep the immune system Meditation: Meditation for a Calm Heart ( Aquarian Teacher , p. 395) in balance and thus keep disease away. This series was designed with HIV 3 Key Concepts: 1) Good elimination is the key for a good health. 2) The positive patients in mind. stimulation of the navel area is very important for components that help your physical and mental health. 3) Good physical health comes from a good Class Notes mental health and a well functioning heart. Three key skills and three key concepts taught to students in each day’s class 3 Key Skills: 1) Root Lock or mulbandh (it is like stopping a bowl movement, are also listed here. stopping a urination, and pulling the navel in and up). 2) Gyan Mudra (pad of Class 1: Balance Your Three Psyches index ﬁnger touches pad of the thumb). 3) Suspension of the breath (holding the Kriya: Balancing the Three Psyches (Reaching Me in Me , pp. 9–10). breath in, and, if you need more air, sip in a little bit more through the nose). Meditation: Kirtan Kriya ( Aquarian Teacher [AT], p.425). 3 Key Concepts: 1) There are three psyches: the individual inner psyche, the Components of Class #2 one on your immediate environment and the one on the landscape, bigger 5 min. Tune In: Includes the Ong Namo Guru Dev Namo, connecting and higher. 2) In order to be harmonious with yourself you need to balance with the space, theme of the class with some pointers your psyches. 3) Kundalini Yoga balances the intelligence, works on the eight 16 min. Kriya : Whole times, without transitions centers and the 10 bodies to help you become harmonious. 1.5 min. Transitions 3 Key Skills: 1) Breath of Fire (BOF, i.e., pant like a dog and then close the 3 min. Relaxation: Guided Relaxation mouth; continue the panting breath through your nose). 2) Cow Pose (lift 15 min. Relaxation head and let your pelvis tilt so that your tailbone points towards the sky). 3) 11 min. Meditation: Whole meditation Cat Pose (arch the upper back like an angry cat as you bring the chin into the 2 min. Explanation of the Mudra and chant chest). 5 min. Long Time Sunshine Song and Sat Nam; Asking to bring someone Quote from Yogi Bhajan at the end of Class #1: “There’s a beauty in your pres- to their mind, chant, and reading a Yogi Bhajan quote ence. There’s a beauty in your radiance. And that radiating of your psyche reaches Total: 58.5 minutes out and communicates who you are.” Class 3: Strengthen Your Heart Kriya : Exercises for the Heart Center (Reaching Me in Me, pp. 17–18) Components of Class #1 Meditation: I am, I am ( AT , P.433) (using track #4 of Sat Kartar Kaur’s Flow CD). 5 min. Tune In: Includes the Ong Namo Guru Dev Namo, connecting with the space, theme of the class with some pointers IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

3 Key Concepts: 1) When working the heart you also work the thymus gland 9 min. Kriya : Whole times, without transitions which is responsible for a strong, functioning immune system. 2) Glands 2 min. Transitions (i.e., the Endocrine System) are the guardians of your health. 3) Pranayam 3 min. Relaxation: Guided Relaxation increases blood circulation all over your body. 15 min. Relaxation 3 Key Skills: 1) Crow Pose 2) Cobra Pose 3) Body Drops (legs stretched out in 11 min. Meditation: Divine Shield meditation front, hands at sides on the floor. Raise and drop the body. 3) Bow Pose . 2 min. Explanation of the Mudra and chant Components of Class #3 5 min. Long Time Sunshine Song and Sat Nam; Asking to bring someone 5 min. Tune In: Includes the Ong Namo Guru Dev Namo, connecting to their mind, chant, and read Yogi Bhajan quote and/or prayer. with the space, theme of the class with some pointers Total: 55 minutes 16.5 min. Kriya : Whole times, without transitions 3.5 min. Transitions Class 5: Balancing Your Energy 6 min. Relaxation: Meditation included in kriya Kriya : Prana and Apana Balance ( Aquarian Teacher, p.374). 15 min. Relaxation Meditation: Healing with the Siri Gaitri Mantra ( Aquarian Teacher, p. 422). 11 min. Meditation: I Am, I Am meditation 3 Key Concepts: 1) Prana is the subtle life force, the first unit of energy. 2 min. Explanation of the Mudra and chant Apana is the eliminating force of the body. 2) Most healing has to do with 5 min. Long Time Sunshine Song and Sat Nam; Asking to bring someone rearranging the prana in an appropriate way. 3) The navel point is a center of to their mind, chant, and reading a Yogi Bhajan quote energy transformation in the body. 3 Key Skills: 1) Celibate Pose (spread feet far enough apart for the hips to fit Total: 59 minutes between them; use a pillow under the buttocks if needed). 2) Leg lifts (legs Class 4: Keep Disease Away stay parallel to the ground) 3) 90˚ Leg Lifts (keep the back on the floor using Pranayam: Immune System Booster: The Inner Sun ( Aquarian Teacher , p. 391) Mulbandh to root yourself into the earth). Kriya: Strengthening the Aura ( Aquarian Teacher, p. 349) Components of Class #5 Meditation: The Divine Shield Meditation ( Aquarian Teacher , p.418) 5 min. Tune In 3 Key Concepts: 1) The Aura is the electromagnetic field that surrounds the 13 min. Kriya: Prana & Apana Balance , without transitions body. It is your protection, your shield from negative people, situations and 2 min. Transitions illness. 2) The aura is also your projection. Your projection is an attitude 3 min. Relaxation: Guided Relaxation of mind to approach action in a certain way. 3) All illness comes into the 15 min. Relaxation aura first, if you can heal yourself auricly, illness cannot penetrate your body 11 min. Meditation: Healing with the Siri Gaitri Mantra ( Aquarian Teacher , p.202). 2 min. Explanation of the Meditation, Mantra and Mudra 3 Key Skills: 1) Surya Mudra (touch the pad of the ring finger with the pad 5 min. Long Time Sunshine Song and Sat Nam; Asking to bring someone of the thumb). 2) Triangle pose (lift the hips so the body forms a triangle). 3) to their mind, chant, and reading a Yogi Bhajan quote The 2nd exercise mudra (extend left arm forward parallel to the ground, palm Total: 56 minutes facing to the right. Bring right arm beneath the left wrist. Right palm faces the back of the left hand. Lock the right hand fingers over the left hand fingers). Class 6: Become Still And You’ll Overcome Anything Components of Class #4 Kriya: Strength to Sacrifice (Kundalini Yoga Sadhana Guidelines , p. 116). 5 min. Tune In: Includes the Ong Namo Guru Dev Namo, connecting Meditation: Gunpati Kriya Meditation ( Aquarian Teacher, p. 420). with the space, theme of the class with some pointers 3 key Concepts: 1) In order to transcend, nerves must be strong and bal- 3 min. Pranayam: Immune System Booster anced. 2) When your aura or electromagnetic field is strong no negativity IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book can enter your field and provoke reaction. 3) There are many challenges and Yoga For Seasonal Change lessons in life in the midst of which you can stay strong based on the convic- This curriculum was designed to ease the transition from fall into winter tion of your consciousness. in the northern hemisphere. It was originally compiled and used by 3 key Skills: 1) 1st exercise mudra (keep the fingers tightly together at chin Shakta Kaur Kezios in 2005 as a series of eight 90-minute classes. level as you chant 2) Forward Bend (extend legs, bend forward and grab the E-Mail: [email protected] | Telephone: 312-922-4699 toes, ankles or thighs keeping the back straight; it is more about bringing the Web Page: www.shaktakaur.com heart to the thighs than about bringing the nose to the knees). 3) Gunpati Mailing Address: Kundalini Yoga in the Loop (KYL), 410 S. Kriya uses a mudra that moves. Chant the mantra on a single breath as you Michigan Ave., Ste. 514, Chicago, IL, 60605. press the pads of the fingertips sequentially with the thumb on each syllable). Components of Class #6 Class One: Kriya: General Maintenance (Slim & Trim, pp. 3–7); 31 minutes 5 min. Tune In: Includes the Ong Namo Guru Dev Namo, connecting then 10 minutes deep relaxation. Meditation: Breath of Ten to Become Disease with the space, theme of the class with some pointers Free (Self-Experience , p. 30) 14 min. Whole times, no transitions Kriya: Strength to Sacrifice, Class Two: Kriya: Immune Strengthening Workout (Inner Workout Manual , 1.5 min Transitions pp. 41–44). Meditation: Guru Ram Das Chant 15 min. Relaxation: Includes guided Relaxation 13 min. Meditation: Gunpati Kriya meditation Class Three: Kriya: To Control your Domain (Saahibee Kriya ) (Inner Workout 2 min. Explanation of the Meditation, Mantra and Mudra Manual , pp. 11–13). Meditation: The Liberated Heart for Equanimity, Stead- 5 min. Long Time Sunshine Song and Sat Nam; Asking to bring someone fastness & Immunity (KRI International Teacher Training Certification Level to their mind, chant, and reading a Yogi Bhajan quote 1 Manual , p. 393, copyright 1998) Total: 55.5 minutes Class Four:: Kriya: Exercises to Create a Disease-Free Body (Reaching Me in Me , pp. 15–16); the kriya includes an 8.5 minute deep relaxation. Medita- tion: Healing the Physical, Mental and Spiritual Bodies (Self-Experience , p. 37) Class Five: Kriya: SAD and Depression (The Art, Science & Application of Kundalini Yoga , pp. 131–141). Meditation: To Eliminate Negative Thoughts (Yoga for Prosperity , pp. 48–49) Class Six: Kriya: Detoxification (Self-Experience , pp. 9–10). Meditation: Meditation for the Sixth Chakra ( Meditation as Medicine , p. 249) Class Seven: Kriya for Disease Resistance (Keeping Up, pp. 23–25). Medita- tion: Shabd Kriya (Kundalini Yoga Manual, Student Manual of Instruction as Taught by Yogi Bhajan, edited by Rama Kirn Singh, p. 50) Class Eight: Kriya: Refresh Your Lymph System (Fountain of Youth , p. 25). Medi- tation: Healing with the Siri Gaitri Mantra ( AT , p. 422 1st ed./p. 96 5th ed.) IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

The Power Of The Mother: A Series Of Seven 60-Minute Pre-Natal Yoga Classes. Class Notes Compiled by Ram Nam Kaur (Kathleen) Muniz, Orland Park, Illinois. The pregnancy yoga sets from www.socalbirth.org were shared by Gurmukh E-Mail: [email protected] | Telephone: 708- Kaur Khalsa (Golden Bridge). 724-9368 The kriyas used in weeks 3 and 6 were modified by Yogi Bhajan for pregnan- Elements of a Pre-Natal Class Based Upon the Teachings cy. The meditations used are all standard Kundalini yoga meditations. of Yogi Bhajan: In addition to Conscious Pregnancy , edited by Tarn Taran Kaur Khalsa and 1. Begin by tuning in with Ong Namo Guru Dev Namo to Bountiful, Beautiful, Blissful by Gurmukh, the I Am A Woman manual, create a meditative space. edited by Sat Purkh Kaur Khalsa, is a good resource. 2. Have students take at least two deep refreshing breaths before the yoga set begins. For more general information about yoga asanas for each trimester refer to 3. Teach a pregnancy yoga set or kriya as modified by Yogi Bhajan. Tools for Teaching Prenatal Yoga by Brenda K. Plakans available at www. 4. Deep relaxation on the back or left side. Note that deep relaxation should yogajournal.com. These are 3 separate papers, one for each trimester. be at least 10 minutes in a prenatal class. 5. Teach a meditation. Gurmukh also has a pre-natal and post-natal DVD available which is use- 6. Have students take at least two deep refreshing breaths before closing the ful for those just beginning to teach pre-natal yoga or for students who want class. guidance during their home practice. 7. Close with a favorite version of Long Time Sunshine plus three long Sat Nams . The Guidelines for Teaching Pregnancy Yoga Based on the teachings of Yogi Bhajan by Tarn Taran Kaur Khalsa provides good basic information about Week 1 Kriya : Pregnancy Yoga Set #1 (www.socalbirth.org) teacher responsibilities, what to emphasize, what restrictions to honor, how to Meditation: Leaving the Fear & Welcoming the Challenge (Bountiful, make the classes appropriately challenging, and basic positions for pregnancy Beautiful, Blissful , pg. 164) yoga. These Guidelines are attached in the ‘Resource’ section of this document. Week 2 Kriya : Pregnancy Yoga Set #2 (www.soccalbirth.org ) Meditation: For Projection & Protection From the Heart (KRI Li- Mantra brary of Teachings ) The Adi Shakti Mantra is used in every class in some way to call upon the Week 3 Kriya : Wahe Guru Kriya for Pregnancy (Conscious Pregnancy , pg. 196) creative feminine energy. There are many versions using different rhythms Meditation: Meditation On the Divine Mother (KRI Library of Teachings ) to suit a particular class. Remind students of the benefits of chanting the Adi Week 4 Kriya : Pregnancy Yoga Set #3 (www.socalbirth.org) Shakti both before and after their 120th day of pregnancy. Meditation: Meditation To Conquer Pain (Conscious Pregnancy pg. 239) Week 5 Kriya : Pregnancy Yoga Set #4 (www.socalbirth.org ) Guru Guru Wahe Guru Guru Ram Das Guru: there are many versions suitable Meditation: Meditation To Bless the Child in the Womb (Conscious for a pregnancy yoga class. Encourage the students to ask for the miracle they Pregnancy pg. 223) want in their lives as they listen to and/or chant the mantra during class. Week 6 Kriya: Lungs, Magnetic Field & Deep Meditation (Conscious Pregnancy The Divine Birth CD by Snatam Kaur includes many beautiful mantras and pg. 202) shabds to elevate the consciousness of the mother and unborn child. The Adi Meditation: Bountiful Beautiful Meditation (Bountiful, Beautiful, Shakti on this CD is perfect for an 11-minute meditation. Blissful , pg. 30) Week 7 Kriya: Pregnancy Set to Strengthen the Pelvis (Conscious Pregnancy , Mother’s Blessing, also by Snatam, along with her mother, Prabhu Nam Kaur, pg. 192) has several tracks useful for a pre-natal series. Meditation: Concentration and Freedom From Pain (Conscious Preg- nancy , pg. 239) IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

Mastering The Five Tattvas— Class Two (Water): Ungali Pranayam (Kundalini Meditation Manual for Earth, Water, Fire, Air And Ether Intermediate Students , p. 56). Warm-Up: Self-Adjustment of the Spine (I Am A This curriculum was created for a series of five morning classes taught Woman, pp. 192–193). Main Kriya: Pittra Kriya (I Am A Woman, pp. 90–91). in Rishikesh, India, at the Purnanava Ayurveda and Yoga Conference, Meditation: Healing Ring of Tantra ( Aquarian Teacher Level 1 Manual , p. 421 February 18–22, 2011, by Shakta Kaur Kezios of Chicago, Illinois. Each (1st ed.)/p. 95 (2nd ed.). [This class was taught on the day of the Full Moon.] class was two hours in length. Class Three (Fire): Ungali Pranayam (Kundalini Meditation Manual for E-Mail: [email protected] | Telephone: 312-922-4699 Intermediate Students , p. 56). Kriya: Immune Strengthening Workout (Inner Web Page: www.shaktakaur.com Workout Manual, pp. 41–44). Meditation: Healing with the Siri Gaitri Mantra Mailing Address : Kundalini Yoga in the Loop (KYL), 410 S. Michigan Ave., ( Aquarian Teacher Level 1 Manual , p. 422 (1st ed.)/p. 96 (2nd ed.). Ste. 514, Chicago, IL, 60605. Class Four (Air): Ungali Pranayam (Kundalini Meditation Manual for Background Intermediate Students , p. 56). Kriya: To Open the Heart Center (Level 2 Mastering our tattvas (earth, water, fire, air, ether) means to transcend them. Conscious Communication Manual, pp. 188–189). Meditation: For Projec- Each one of us has this ability! As human beings we can re-arrange our five tion and Protection from the Heart (Yoga for Prosperity , pp. 58–59) [Students tattvas (aka ‘earthly elements’) and three gunas (tamas, rajas, sattva ) with each sat back-to-back in this meditation.] and every breath. The new patterns we create will completely re-wire our brain. This allows us to invite in new experiences even as we let go of old Class Five (Ether): Ungali Pranayam (Kundalini Meditation Manual for habits which is even more important as the earth transitions from the Piscean Intermediate Students, p. 56). Kriya: Kantha Padma Kriya (KRI International Age to the Aquarian Age. Rather than get caught up in the stress and over- Teacher Training Certification Level 1 Manual [old 3-ring binder manual], whelm of the times, we can move through the change with grace, strength pp. 409–411). Meditation: The Waves of the Ganges ( Meditations for the and equanimity. New Millennium, LA #0963).

The mantra of the tattvas is Sa Ta Na Ma . Many of the kriyas and meditations chosen for this series used the mantra Sa Ta Na Ma . Ungali Pranayam, which uses the mantra Sa Ta Na Ma , was used in all ﬁve classes so that students could gain experience and claim mastery of this one practice.

The five tattvas also have five projections. Earth’s projection is greed; water’s projection is lust; fire’s projection is anger; air’s projection is attachment; and ether’s projection is pride. We cannot remove these projections, but, we can learn to channel them positively.

Class One (Earth): Ungali Pranayam (Kundalini Meditation Manual for Intermediate Students , p. 56). Kriya: Balance of Prana and Apana (Physical Wisdom, pp. 28–29). Meditation: Kirtan Kriya ( Aquarian Teacher Level 1 Manual , p. 425 (1st ed.)/p. 99 (2nd ed.). IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

Five Fantastic Workshops experience the mantra . They do not need to chant while lying down in the After sample curricula the next most asked-for tool from teachers of Kundalini center of the circle.] Yoga comes in the form of an oft-repeated question. That question is, “Do 7:55 pm—Long Time Sunshine Song . Conversation with students during Yogi you have any workshop samples that I could use?” Tea and cookies! Yes, we do! Four of them are included here: 1) Cultivate Peace Within; Connecting Women For Peace 2) Connecting Women for Peace; 3) Yoga for the Artist; and 4) The Lunar Woman. A 4-hour workshop designed as a fund-raiser for a non-profit organization. In addition, the hand-outs that were used for each of these workshops are 1 pm—Intro and Tune-In available to download at the addresses on page 56 for your use as a guide when Welcome to “Connecting Women for Peace!” This workshop is a fund-raiser planning your own awesome workshop! for the non-profit organization Peace X Peace ( www.peacexpeace.org). Peace Cultivate Peace Within X (aka ‘by’) Peace is dedicated to improving the status of women around the A Special 2-Hour Workshop of Kundalini Yoga, Meditation and the Gong. Conducted for world and to building sustainable peace. With Peace X Peace’s help, women clients of Gladstone Chiropractic in Chicago, Illinois, USA, September 2005 communicate directly—across geographic, political, ethnic, linguistic and eco- Background nomic divides—unfiltered by their governments or the media. Women con- Gladstone Chiropractic held both a spring and summer series of Kundalini nect to each other via Sister Circles of women all over the world. These circles Yoga classes. Their Kundalini Yoga teacher wanted to spur even greater inter- are either formal (such as a professional organization) or informal (as in family est in their fall series of Kundalini Yoga classes. She asked for a workshop or a group of friends). The circles share information and expertise. Sometimes to be created, to appeal both to her experienced Kundalini Yoga students they even travel great distances to meet each other in person! and for any of the many Hatha Yoga practitioners in the neighborhood who Yogic teachings say that living this incarnation as a male or as a female is de- might decide to join them for the first-time. signed for us to learn specific lessons. [Briefly mention the acid bath and birth for a male; birth for a female; the Arcline and aura of a woman and how it is 6 pm—Intro and Tune-In different from that of a man.] Your actions, words and thoughts are the key to a peaceful future both After a little Kundalini Yoga and Meditation, we will take a break, have for yourself and for the world. Your soul projects into the world via your some Yogi Tea and then we’ll watch the Peace X Peace-produced documentary, magnetic field. When that magnetic field is strong, it automatically filters Women on the Frontlines . This is an award-winning documentary narrated by out negative influences and resonates with the energy of the Infinite actress Jessica Lange. Featured women include a former underground teacher magnetic field. educating women and girls in Afghanistan; Hutu and Tutsi female journalists Tonight we manifest the peace that is always at your core with Kundalini operating a peace radio station in Burundi and key leaders in Bosnia, Argentina Yoga postures, deep yogic breathing, sacred syllables called mantra and the and the United States. profound rest that only the gong can bring. 1:15 pm—Kriya for a Calm and Open Heart Center for Women (Self-Knowl- 6:15 pm—Kriya: Working the Total Self (Kundalini Yoga Manual , edited by edge, p. 19) followed by deep relaxation with the gong. Meditation for a Calm Rama Kirn Singh, pp. 37–41). Heart ( Meditation as Medicine , Dr. Dharma Singh Khalsa, M.D., p. 218 also 7:15 pm—Deep relaxation with the gong. Aquarian Teacher Level 1 Manual , p. 395 (1st ed.) and p. 65 (2nd ed.). 7:35 pm—Healing with the Siri Gaitri Mantra ( Aquarian Teacher Level 1 2:15 pm—Break Manual , p. 422 (1st ed.)/p. 96 (2nd ed.). 2:30 pm—Women on the Frontlines documentary. [Suggestion: Put the students in a circle for this meditation. Suggest that they 4 pm—Gather in a circle to share some of our thoughts and feelings after view- may lie down in the center of the circle for however long they might want to ing Women on the Frontlines . Reiterate that “X percentage of their registration IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

fee is going to Peace X Peace in order that they can continue their important ing with grandmothers who are raising orphans, women from Kenya selling work.” beads in the U.S., groups teaching women how to get jobs [or provide] home 4:30 pm—[If time and energy allows a second kriya.] Kriya: Strengthening the schooling,” explained Linda. As of last October, there were 351 Sister Circles Aura ( Aquarian Teacher Level 1 Manual, p. 349 (1st ed.)/p. 23 (2nd ed.). in 47 countries, including Cote d’Ivoire, Kenya, India, Bosnia, Argentina, [If no time for a second kriya , then allow the women to remain in their circle Brazil, Afghanistan and Iraq. The Circles are supported by 275 professional and choose one of the following three meditations:] translators who help facilitate the connections. Meditation #1: Healing Ring of Tantra ( Aquarian Teacher Level 1 Manual, p. KYL director Shakta Kaur opened the workshop by leading us in a mantra 421 (1st ed.)/p. 95 (2nd ed.) [Only to be done on the days of the Full Moon, to center ourselves. We then practiced specific kundalini yoga exercises while the New Moon, and the 11th day of the New Moon, with a minimum of 11 chanting mantras to clear each of our charkas. After a deep relaxation, dur- people]. ing which Shakta played the gong, and practicing another technique to calm the heart, we watched an award-winning documentary about Peace x Peace Meditation #2: Mahan Jap (Linked Jap) ( Aquarian Teacher Level 1 Manual, entitled, Peace x Peace, Women on the Frontlines . p. 430 (1st ed.)/p. 104 (2nd ed.); also found in Kundalini Meditation Man- The film featured women from Bosnia, Chile, Argentina, Burundi, ual for Intermediate Students, p. 48 and Transformations Vol. 2, p. 110.) New York City and other places, who described not only their personal trage- Meditation #3: Group Solidarity Meditation (Vitality & Stress Level 2 dies of war and loss, but also how they are now improving their lives. Some are Manual , pp. 218 and 220; also, Transformations Vol. 2, p. 109) developing businesses through loans that have been made available to them. 4:55 pm—Long Time Sunshine Song and prayer (7,000 loans have been made to the women since Peace x Peace began in Janu- [Suggestion: Once you schedule a local fundraising workshop be sure to no- ary, 2002.) We saw women who were able to buy chickens, a cow or material tify the local media. The publisher of YOGAChicago magazine learned about to make gloves and, with the profits, grow their businesses and employ others. the Connecting Women for Peace workshop, attended and was moved enough Other women are connecting with others to further their education and edu- to write the article that you see here:] cate their children. One message from the film is that when women become Connecting Women for Peace—A Yoga Day USA Event independent, they have responsibility and the power that comes with it. By Sharon Steffensen Here are some facts we learned from the film: On January 28, many yoga studios celebrated Yoga Day USA by offering • During World War I, 16% of the casualties were civilians. Now, 80–90% of workshops with benefits going to charitable organizations. Yoga Day USA is the war casualties are civilians, and most of them are women and children. an annual nationwide celebration to raise awareness about yoga and was cre- • 200,000,000 girls worldwide have no education, and two-thirds of the ated in 1999 by Yoga Alliance, a non-profit organization that sets educational people in the world who are illiterate are women. standards for yoga schools and teachers. • There are 50,000,000 refugees; 80% are women and children. This year Kundalini in the Loop (KYL) offered a workshop, Connecting • Women constitute 14% of the lawmakers in the world, but in the U.S., Women for Peace , as a fundraiser for Peace x Peace (“Peace by Peace”), a non- France and Japan, less than 12% are women. profit organization based in Washington, D.C., dedicated to improving the Some of the comments of women in the film were: “Women need to be at status of women around the world and to building sustainable peace. Through the negotiation table; the attitude of [many men] is that peace is possible the Internet, it facilitates direct online communication between women-led when everybody is dead.” groups (called Circles) across the U.S. and Sister Circles around the world. “Be peaceful in your own life. Open the door for somebody. Let someone Special guest Linda Higdon, partnership development director of Peace x get in front of you. Forgive others for the sake of peace. The telling of the Peace, defined the organization as “a grass-roots, global women’s movement, stories connects each of us and allows for healing to take place.” bypassing government and media, to connect sister groups with one another.” “Peace is the capacity to break the cycle of violence—not seeking revenge. Examples of groups might be “nurses against violence, yoga studios work- Your own security is tied in with the security of your neighbors. Much of the IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

war on terror is treating the symptoms; we are not looking at the cause of the home and incorporate into your daily life. There is no need to take notes un- disease.” less you really want to. We’d prefer that you have an ‘“xperience” today and “From our strength we are building another world. Organize yourselves. read the words about what you “experienced” later! Anything in the world is possible because women are leading the fight for Yogi Bhajan, who brought Kundalini Yoga to the west in 1968, said once change. We can get to know each other and erase all boundaries. Nothing can that “all art is worship of God.” I know you must feel that way when the spark work in our world unless we make peace, and the only way we can make peace of creativity is flowing. But, what happens when you feel “stuck?” You might is in our hearts. Recognize all of us. Let’s be part of each other’s lives—then we have writer’s block or you simply can’t think of a creative way out of a sticky can help each other. Life is a gift. Take care of it.” situation. Well, with some of the tools we’ll share with you today, you will A woman from New York City made the point that “War will continue to have several new levers to use whenever you need a boost of energy, a pat on destroy the environment in which we live.” Referring to 9/11, she suggested we the back or the silent whisper of inspiration to come your way, all of which “pay homage to the victims by spreading love and peace and not by demanding allow the creative juices to flow. revenge.” We’ll also talk a bit about the negative “tapes” running around in our head After the film, we sat in a circle to share our thoughts and feelings. We also from time-to-time and how to turn that negative “talk” into positive affirma- remembered the women here in the U.S. who are abused and battered. We tions. Positive thoughts are the basis of our contentment and prosperity. And, ended the workshop chanting a mantra , “Wha-Hay Guru,” as we held hands. we all want to see more prosperous, creative people in our lives and in our Shakta Kaur translated the mantra to mean “Wow, God,” or “the indescrib- world. We want to be those prosperous, creative people! able joy of going from the darkness to the light.” 2:15 pm—Kriya: Set for Creativity (The Kundalini Yoga Experience, Guru For more information about Peace x Peace, visit Peacexpeace.org. For infor- Dharam Singh Khalsa and Darryl O’Keefe, pp. 88–90) and deep relaxation mation about Kundalini in the Loop, visit shaktakaur.com. with the gong. Meditation for a Calm Heart ( Meditation as Medicine, Dr. Dharma Singh Khalsa, M.D., p. 218 also Aquarian Teacher Level 1 Manual, p. 395 (1st ed.) and p. 65 (2nd ed.) Yoga For The Artist—And Anyone Else Wanting To Awaken 3:45 pm—Break The Artist Within! A 3-hour workshop based upon the teachings of Yogi Bhajan 4 pm—Share with one another. Discussion about affirmations and negative [Note: This workshop was designed and conducted in September 2008 for a group of artists- thoughts in-residence at the Fine Arts Building (FAB) in Chicago, Illinois, USA. It was co-taught by 4:45 pm—Three Minutes to Energy, Creativity and Prosperity (Kundalini Yoga, Meherbani Kaur (Chelsea) Schwartz and Shakta Kaur Kezios.] Shakta Kaur Khalsa, pp. 130–131) 4:55 pm—Long Time Sunshine Song 2 pm—Intro and Tune In Uniqueness, creativity and sensitivity—all are the hallmarks of great artists— and the artist within! Welcome to Yoga for the Artist . This is a special workshop designed for creative people from all walks of life who love being that channel for the life force of the Creator! That means you! Our session today includes some Kundalini Yoga and several meditations guaranteed to spark your creativity, deep relaxation with the gong and the chance to share with each other a little bit about ourselves, our desires as an artist, poet, writer or dancer and why we wanted to experience this class. All of what you’ll learn today is written down in this hand-out. It is yours to take IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

The Lunar Woman Kaur taught this one-hour version of the Lunar Woman at the Punarnava A 3-hour workshop that teaches the essence of a woman is moon in quality. Ayurveda and Yoga Conference held in Rishikesh, India, in 2008.] [Note: The workshop hand-out included on page 56 was developed for the Ayurveda Yoga Australia Conference held in Sydney, Australia, in April 2009. Both men and women attended this workshop.] Japji Sahib: The Song Of The Soul A 2-hour workshop to delve into the sacred sounds of Japji . 6 pm—Intro and Tune In [Note: This workshop was developed in 2006 as an introductory 2-hour course. It was later Welcome to The Lunar Woman. My name is Shakta Kaur and I’m from expanded to a 3-hour workshop in 2007. The hand-out provided on page 56 was used for Kundalini Yoga in the Loop (KYL) based in Chicago, Illinois, USA. There are both the 2- and 3-hour version. Copies of Japji were also provided to the students.] three important ideas that I hope you’ll take away from our time together this evening: first, a woman has 11 different moon centers. Second, she moves to Here are some suggestions on how to expand this workshop to 3-hours: a different moon center every 2½ days. And, finally—according to the yogic • Include a break mid-way, serve Yogi Tea and ask if there are any questions, scriptures—a woman is 16 times stronger and more powerful than a man. comments or observations. (Well, we didn’t really need yogis to tell us that, did we ladies?!) • Have students pull a hukam for themselves from their copy of Japji , ask them to read the lines out loud with perhaps a comment on how they think Important points to cover either after tuning in or after the break: its meaning fits into their life right now. • The moon center sequence begins while you are in the womb. • Add a meditation using a pauri of your choice with which to end the work- • The male moon center on the chin has hair on it, therefore, it is steady. shop. • Mapping your moon center pattern provides insights into your emotional • End with a group recitation of Japji (supported by a different recording than ebb and flow. the one used to open the workshop).] • Watch how you feel each day for a few months paying attention to the general description of the moon centers and the qualities listed in our hand-out. 6 pm—Intro and Tune-In • The 11 moon centers and their qualities Japji contains universal teachings for anyone seeking truth…like you! It is a timeless piece of poetry, a song composed by the Indian saint, Guru Nanak, 6:30 pm—Kriya: Yoga set for Emotional Balance (I Am a Woman: Creative, while in a state of divine union with the Infinite. Sacred and Invincible , p. 158) followed by deep relaxation with the gong. The story goes that Guru Nanak (born in 1469) went to the river to medi- Meditation: Kirtan Kriya ( Aquarian Teacher Level 1 Manual, p. 425 (1st tate. He was gone for three days. He emerged from the water of the river after ed.)/p. 99 (2nd ed.) three days and the first words he spoke were the words of Japji . 7:30 pm—Break Japji will recalibrate your mind, heal your body and balance your chakras. 7:45 pm—Discussion and Q&A about the moon center sequence. Medita- It is naad , the essence of all sound. Naad gives you the experience of infinity tion to Balance the Moon Centers and Glandular System ( A Woman’s Book of within this finite body of yours. Japji is a sacred sound that resonates with Yoga, Hari Kaur Khalsa and Machelle M. Seibel, M.D., pp. 63–64) your soul and transforms you. 8:30 pm— Adi Shakti Meditation (KRI International Teacher Training Certi- Yogi Bhajan, who brought Kundalini Yoga to the West in 1968, taught that the fication Level 1 Manual (old 3-ring binder), p. 488) unconscious is a storehouse of memory. The subconscious mind, too, is constant- 8:55 pm—Long Time Sunshine Song ly working things out, via dreams, for example. All of the thoughts we do not use [Suggestions: 1) To purchase a copy of The Lunar Woman Curriculum Guide- go into the subconscious. We need to regularly clear out our subconscious mind. lines compiled by Hari Charn Kaur Khalsa contact Upma Kaur ( upmak@3HO. The sound current of Japji brings balance to the mind. It sets the pattern for you org) at 3HO IKYTA. 2) To purchase your own copy of a Lunar Woman work- to experience infinity. It is nothing less than a technology of self-transformation! shop on DVD call 312-922-4699 or e-mail [email protected]. Shakta Physically, the tongue moves in a particular way when you recite Japji . It IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

stimulates the 84 meridian points on the roof of the mouth which in turn Articles— You’re in the stimulates the hypothalamus which in turn stimulates the pineal gland. The “Yoga Business” Now! pineal gland radiates and stimulates the pituitary gland. Japji is part of the technology of shabd (to erase the ego). Even in our darkest Your Marketing Train hour, reciting Japji connects us to the greatest part of life, to the consciousness by Shakta Kaur Kezios, Kundalini Yoga in the Loop (KYL), Chicago, IL, USA, of the saint, Guru Nanak himself. The consciousness of perfection is produced. [email protected]. We become part of creation, full and abundant. We feel complete. We recog- You are ready to begin teaching Kundalini Yoga and Medi- nize that God speaks to us in every moment and we begin to acknowledge ev- tation and you’d like plenty of new students to join your erything in our life as an act of God’s kindness. That is the gift of Guru Nanak’s classes. But, what do you need to do to attract and build Japji to the world. your yoga business? How much time will it take? And, We begin by listening to the sound current of Japji and following along in where do you start? our booklets. With an entire world to influence you might be surprised that your initial 6:20 pm: Play Bani Pro 1 (approx. 20 minutes) marketing activities will remarkably resemble a train just starting to move out 6:45 pm: Kundalini Yoga to Balance the Head and Heart (Kundalini Yoga, of the station! As you know, most trains beginning their journeys move quite Shakta Kaur Khalsa, pp. 92-93) s_l_o_w_l_y! Your “marketing” train will probably chug-a-lug along with 7 pm: Deep relaxation with the gong a few fits and stops until enough momentum builds up so that it can glide 7:15 pm: Meditation to Get Rid of Fear & Split Personalities (The Master’s along—seemingly--smoothly and effortlessly. Touch, pp. 176–177) for 3–7 minutes A train typically has three types of cars--an engine, passenger cars and a 7:30 pm: Discuss effects of the pauris of Japji (see hand-out). Suggest chant- caboose. Similarly, you have a “marketing train” of techniques from which to ing one pauri 11 times each day as a 40-day sadhana . Use the 25th pauri , choose to announce your yoga business to the world. All of these techniques Bahuta Karam, as an example. (Play Livtar Singh’s Bahuta Karam CD, avail- fit into one of three categories of activity—active, passive or database. able from Invicible Music). First, let’s talk about the “active” things that you “do” to get your marketing 7:55 pm: Closing remarks and Long Time Sunshine Song . Serve Yogi Tea and message out into the world. These active marketing techniques are just like a converse with students. train’s engine. They are what “drive” your yoga business. Handing out your [Suggestion: Order free copies of Japji Sahib for everyone in this workshop business card to everyone you meet is active. Including an offer to try the first by contacting [email protected] or www.sikhlink.com. Let them class for half-price on the back of your business card makes it even more active. know how many copies you’ll need. Again, these copies are mailed to you… Second, are the passenger cars. These are the more passive kinds of market- complimentary.] ing tools; like telling someone, “I have a website.” A website is almost impos- sible not to have in today’s world of the internet, however, a website functions simply as a billboard unless it puts people in your classes. Offering to e-mail a special meditation to everyone who registers at your website will turn that once passive website into an “active” tool that could begin to drive your business. Finally, there are the things you do to “keep in touch” with people. We call these activities database marketing. The database, much like the caboose of a train, is bringing up the rear by gathering information that will benefit you in the long-run. Collecting your students’ e-mail addresses and storing them electronically is a “database” activity. But, picking up the telephone and calling IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

10 people in your database each week to invite them to your next class can marketing than teaching, you will know that you are in the correct place. turn your database into an “active” marketing tool. Sitting passively in front of a computer screen spending most of your time Ideas For Your Train designing your marketing brochures, fliers and business cards is not what we’re The list below contains a sampling of marketing options available to you. talking about. If you intend on becoming a full-time yogi, half of your time Some of these options might flow quite easily, feel natural and will, obviously, will be spent teaching. The other half of your time will, of necessity, be spent work best for you right now. Other options you may need time to investigate, on actively setting up your marketing infrastructure so that you can teach. trying one or two of them on for size to see how you do before adding them Eventually, you will need to set up a system that not only invites students to your permanent list of ideas for your personal “marketing train.” into your classes but one that will encourage them to return again and again. As an exercise, indicate on a piece of paper which of these ideas you would You may have to think about recruiting someone to oversee some of those more consider Active (A), Passive (P) or Database (D) marketing techniques. Then passive aspects of your marketing that can no longer be handled solely by you. indicate in order of priority several ideas in each category (Active, Passive or That is one of the first signs of recognizing that your marketing train* is on its Database) that flow easily, feel natural and might work best for you right now. way. While gliding along the tracks smoothly may not go without a hitch at this point, you now have momentum. And, that momentum is going to bring F Public speaking F Donate classes to raffles/auctions you closer than ever towards the creation of the yoga business of your dreams! F Workshops, Seminars F Chat rooms/online discussion F Retreats groups *Shakta Kaur gratefully acknowledge that the concept of a “marketing train” was taught to her by business building coach, Michael Charest, President of Business Growth Solutions, in a F Free Classes F Get students to bring a friend prosperity tele-conference series that he co-taught with GuruMeher Singh Khalsa of Los Angeles, F Demo at health fair F Pass out flyers California, USA ([email protected] ). Contact Michael Charest for more information F Tele-classes F Cable network show/interview by contacting him at [email protected] or by visiting his website at www.bgsllc.com. F Networking F Volunteer your skills How to Easily Create Your Own Fliers F Tell everyone you meet F Electronic newsletter “I don’t know how to do that,” is what new yoga teachers often say when F Invite your friends F E-mail signature they look at artfully designed promotional material. But, learning how to F Contact studios, gyms F Be listed in magazine/web direc- create an attractive flier to announce your yoga classes or workshops is easier F E-mail people you know tories than you might think. And, it is becoming necessary to learn how to do so in F Send out an announcement F Brochure some of today’s crowded yoga markets. F Be interviewed on radio F Advertise Using the “Gong & Mantra” sample flier provided at the addresses on page F Booth at conference/show F Direct mail offers 56 as an example is a good place to start. This flier can be created two-up on a F Write article in local giveaways F Sponsor an event standard 8.5 X 11 sheet of paper. F Article written about you F Clever business card To begin with, you need some “Graphic Software” to create interesting F Write a book F Giveaways, promotional items effects in text and photos. The industry standard is Photoshop by Adobe. You F Audio/ Video class or sample F Coupons, gift certificates can purchase the “light” version called Photoshop Elements for about $90. It F Form Strategic alliances F Website, links with others is a good investment with lots of tools for creative effects. In fact, we used F Use your Centers of Influence F Go where your target market goes Photoshop Elements to create the “Gong & Mantra” flier. How Much Time Will This Take? You will also need “word processor” software to create your fliers. A very If you don’t constantly re-fuel your train it is going to slow down again. In fact, good “free” package is called Open Office . It competes directly with the 70–75% of your efforts each week need to be in active marketing efforts. When very expensive Microsoft Office Suite . You can download the free software you feel you are doing as much marketing as you do teaching then you’re ap- at OpenOfce.org (includes word processor, spreadsheet, database, and proaching the appropriate amount of effort. When you feel you are doing more presentation modules). IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

Using both of these inexpensive tools can help put your yoga business called offers one “gentle” yoga class mid-mornings determine if that is also “on the map.” You will craft an appealing yet professional image that invites your market. Or, would you prefer to teach a noon class to business people people into your classes. Then all you’ll have to do is provide them with the on their lunch breaks? As you do your research you should target similar “experience” so they will come back again…and again…and again! types of classes to the ones you desire to teach. That way, you will be compar- ing apples to apples and not apples to oranges. Charging For Yoga Classes—Five Steps To Success Your market (i.e., who you’re going to teach) focus might change as you by Shakta Kaur Kezios, Kundalini Yoga in the Loop (KYL), Chicago, IL, USA, shakta@shak- do your research. For example, you might decide you want to teach stay- takaur.com. at-home moms in your area. But then you find out that everyone is teach- Unless you’re beginning your teaching career in an estab- ing stay-at-home moms! Your area is already flush with those kinds of yoga lished yoga studio or health club where the fees are pre-set a classes. You may decide at this point to change your target and focus on the new Kundalini Yoga teacher can be unsure about how much after-work crowd. On the other hand, you could also decide at this point to money to charge for a yoga class. Add to this the notion offer something unique, that no one else is offering to stay-at-home moms… among some yogis that “money” is somehow not “spiritual” like “Kundalini Yoga and Meditation.” You would still use the other stay- and you have all the ingredients for a difficult beginning. at-home moms yoga class prices to inform your pricing decision, but, your Here are five simple steps to take that will ensure success and help you deter- research has educated you. You’ve gained some very valuable information mine what you should charge … all at the same time: about your target market. 1. Research Local Classes. 2. Determine Your Market. Price Setting 3. Set Your Prices. When setting class prices don’t set them too low. Some use the strategy to 4. Persist. have the lowest priced yoga classes in the local area. This is not necessarily 5. Gurudakshina . a bad strategy, but, it is not necessarily a good one, either! You have to ask yourself if customers will perceive they are receiving as much value if they Research were paying more money for their yoga classes. Some people are “snobby” No matter what is happening nationally, your local market provides the best like that, you know! If your plan is to teach in an affluent section of your source of information to help you price your new yoga classes properly. Begin community this is very important to consider in your pricing strategy. on-line by locating yoga studios, health clubs, community centers, churches Another reason not to set your prices too low is that it is never easy to raise and any other place in your community where yoga classes are taught. Visit prices after you find out that you are positioned well below market price. Low their websites or call to find out what they are charging for their classes. Ask prices can be a good thing, too. But, you must let everyone know…many, the same questions when you do your research and write down your answers. many times…that you offer the least expensive yoga experience in town. Questions you might ask include “What is a) the length of yoga classes of- Students shop around and there are only so many yoga dollars in everyone’s fered; b) the price for an individual class; c) the price for a package of classes; pocket. So, if you decide to set your prices lower than other yoga classes d) the price for an unlimited number of yoga classes per month; e) are yoga nearby then that fact needs to be trumpeted on your business card, on your mats, cushions, blankets and other props provided for students or must they Facebook page, under the signature line in your e-mail messages, etc. bring their own; f) do you rent space to outside teachers, and, if so, what do According to www.costhelper.com the average cost of single drop-in sessions you charge; g) are you looking for any substitute teachers; and h) thank you!” for a 60-minute class at yoga studios and fitness centers across the United States Your Market—The Students is $12. Some instructors in metropolitan and coastal areas charge as much as Determine if your market (i.e., who you’re going to teach) is the same as $16 (60-minute class). CostHelper.com notes that health clubs often offer un- the places you are researching. In other words, if the community center you limited yoga classes to clients as part of their overall membership package. IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

Package Deals than what the client offers. If you must travel to their location, charge for Prices decrease when students purchase multiple sessions. Studios in Cali- your travel time from the time you leave home until you get to the client’s fornia, Texas, Nebraska and North Dakota offer packages of five sessions for location and do the same on the way back. $50 to $75 and 10 sessions range from $90 to $135. At Kundalini Yoga in the It is not unusual for a private yoga session to cost at least $108 an hour Loop (KYL) in Chicago, Illinois, USA, a six-class package is offered. When (even $150 or $300 per hour in some cities) plus $54 per hour of transport you buy five classes upfront you receive the sixth class “free.” time to and from the session (or, simply charge two hourly fees to cover your Some studios offer monthly bundles for a flat fee. At San Francisco’s Yoga transportation time and expenses). If the private client is willing to pay for Tree, you can take up to 30 yoga classes per month for $190. Chicago’s KYL a series of, say, 10 sessions upfront then you may choose to discount your offers an unlimited monthly pass for $140. That means that someone could hourly teaching rate. take 40 classes a month at KYL for $140. (No one has ever taken even 20 classes in one month at KYL, by the way!) Trade As a show of support, friends and family members might be enticed to pur- Barter deals can be a good idea especially when you’re starting out as a chase an unlimited annual pass from you as you start out in your yoga teach- Kundalini Yoga instructor. The idea is to trade yoga classes hour-for-hour for ing career! This type of fee ranges from $800 to $1500 per year, depending a service that you use, like massages or fresh cooked meals. Don’t use barter upon the number of yoga classes you offer. or trade for something that you really need like the services of a student as Remember to build automatic expiration dates into any bundled yoga class an assistant. Many times, the student doesn’t show up and you’re left doing passes that you sell. Find out how long a yoga class pass is good for at each of the the work yourself! The difficulty about barter is that people can sometimes yoga centers you call in your area. Then, set your own expiration date. 90 days is be lazy in delivering on their part of the deal. If you want to trade assistant fairly typical. If someone does not use all five class sessions within 90 days, for ex- duties for yoga classes be sure you have several back-up assistants. That way, ample, the pass automatically expires. You could also decide to be more generous if your first choice is unable to show up when needed you’ll have the avail- and offer a 120-day or four-month expiration from date of purchase. Whatever ability of an alternate helper. policy you decide to use, stick to it and do not waver. Students will recognize your seriousness about running a yoga business and will respect you for that. Record Everything Of course from time-to-time, an emergency surgery or unexpected business Your record keeping is extremely important in all of the above situations. If trip out of the country may keep a student away from your studio for longer you are just starting out, a hand-written journal of who bought what class than the expiration date on your class pass. But, you then have the ability to pass, how they paid for it, the expiration date and a place to indicate how decide on an individual basis if you will extend the expiration date in such an many classes they have taken will be important records to keep. You do not unusual circumstance. Be ready for the few students who will continually try want to have to handle disputes about money. And, your record keeping will to “test” your policies, too! inevitably become important as students often forget how many sessions they have used. Private Sessions Do not let a student get behind in paying for their yoga classes, either. Eventually you will be asked to teach a private Kundalini Yoga and Medita- Remember, in Kundalini Yoga if they come empty-handed, they leave empty- tion session. Someone might feel uncomfortable coming to a class full of handed ( Aquarian Teacher Level 1 Textbook, p. 271). strangers. This is especially true if they are new to the yoga scene in general. Right from the start you should consider accepting credit cards either via Be clear that private sessions are much more expensive than coming in for PayPal or GoogleCheckOut. Once you have more than three yoga classes in a regular class. When pricing private sessions be sure to begin by asking the any one week it is time to consider using on on-line yoga class scheduling client what amount of money they want to spend. Simply ask, “Do you have service.* a budget in mind?” Then be sure what you ask for is either equal to or higher IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

Persist Establish Yourself on the Internet Expect to build your class count slowly but surely. This is not a get-rich-quick by Hari Dev Singh Beck, Kundalini Yoga in the Loop (KYL), scheme. What that means is that you are going to have to persist through the [email protected].* one- and two-student classes that you inevitably will teach. Be grateful for Students must know where to find you! And the only “place”that is station- each and every student that comes to a class. After the Long Time Sunshine ary these days is in the virtual world of the internet. An internet address (also Song and three Long Sat Nams , always say “thank you.” Announce a special called a “domain name”) provides a single, unchanging, location for your workshop that you’ll teach or another upcoming event. Always invite them business. You should obtain your own, private top-level domain name (such to return for another powerful Kundalini Yoga and Meditation experience. as www.YogaByMe.com) rather than being added as a sub-domain on an After several months of diligence, the word-of-mouth from current student existing website (such as, yogabyme.yogajournal.com )—a sub-domain is and your increased use of marketing techniques (like those described in “Your not yours and, therefore, not permanent. Continuity of your location, your Marketing Train”) will have your classes growing exponentially. name, and your brand are vital to the growth of your business. Your physical address will change and your phone number will likely change; but a private Gurudakshina domain name will assure a single point of reference for your business. Give back. Every Kundalini Yoga teacher learns about gurudakshina while in Lev- Also, a private domain name allows a more professional looking email ad- el 1 Teacher Training ( Aquarian Teacher Level 1 Textbook, p. 293). Gurudakshina dress. Which address looks better to you: [email protected] or is tithing 11% of your yoga class earnings to the source of the Teachings. Giving [email protected]? Also, a quick note on displaying your domain name— gurudakshina is an expression of gratitude for the technology that you are now make it easy to read, use Capital Letters to help the eye define each word. This able to teach. If you’ve never contributed to gurudakshina and your yoga classes is good—YogaByMe.com versus not so good—yogabyme.com (one real-life are not growing to the size you think they should, that may be the reason!** example is [email protected]). Here’s a fun game to start with yourself. Send in more than 11% to see what The good news is that you can have a presence on the internet for about $10 will happen. I did this when I started out as a Kundalini Yoga instructor. If I per month, and even create your own web site with user-friendly tools. There is wanted six new students to show up for class I would pay enough gurudak- a learning curve, but it is not too steep. You really can do this yourself. shina for six new students—in advance. Guess what happened? Those six or Here are the steps to help you become a member of the virtual world: eight or 10 new students—whatever I sent in advance—actually showed up each week! I really enjoyed the give-and-take in this game that I began to play Register a Domain Name It can be daunting to obtain the perfect domain name for your business. The with the Universe. It was, however, the mega-multiplying effect of gurudakshi- possibilities are almost endless, but keep in mind that simpler is better. You na that had kicked in, my attitude about tithing had changed and the universe actually have two items that will comprise you domain name—the unique responded in kind. name of your business plus the extension letters at the end—often .com, .edu, There are only five steps needed to figure out how much you should charge or .org (these were the original extensions for “company,” “education,” and for a yoga class. Do your research, determine your market, set your prices, per- “non-profit”). The preferred extension is “.com”—but it is not easy to get a sist and give back. The results will be a steady client base, a growing income good .com name these days. There are plenty of other extensions which work and the satisfaction of seeing the growth of the Kundalini Yoga community just as well, so do not worry. around you. When considering your domain name, try to put your “brand”within the *For additional details on using credit card and on-line scheduling services, name, and the word “yoga”too. Search engines look first at the domain name see “Establish Yourself on the Internet.” to find information—so a good domain name will contain your “brand”and **E-mail [email protected] to find out the most convenient way for you to make your gurudakshina payments. type of business. One caution, a hard-to-spell word may confuse people–so omit difficult words in favor of easier words when possible. Alternatively, you IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

may purchase several domain names, with spelling variations, all of which Build Your Client List will send internet viewers to the same website. For example, ShaktaKaur. You must maintain a contact list of your students, and keep engaging com variations would include—ShaktaKar.com and ShaktaCar.com (or even them. Most often this is done via a weekly newsletter; which can be tricky. ShocktaKar.com, etc.). I recommend a professional service to help with this task, which will cost A domain name may have numbers, letters, or hyphens “-“. Nothing else! you some money, but it will also give you a polished and professional look. The total length of the domain name is between 2 and 67 characters. The Here is one place, iContact , to look at ($8.46 per month): http://www. following link allows you to search for many different domain names very icontact.com quickly: https://secure.dotster.com/DDS/ Get Fancy—Online Scheduling The registration for each domain name is between $10 and $20 per year. Today’s customer is accustomed to scheduling classes online. This is best Purchase a Web Host (Internet Service Provider, or ISP) handled by yet another service provider, for a fee. The full version of the You need a physical computer system “out there”to be the host for your web- Mind Body Online product is $45 per month (or more), and has scheduling site. The ISP does all the work to manage the computers and connections to and credit card processing included. See details here: http://www.mind- the internet, along with your email. For a simple website, like a yoga instruc- bodyonline.com/en/products/yoga tor’s website, you only need the bare-bones hosting plan, which costs less than If you are very tech savvy you could consider exploring the many “open $10 per month. Do not worry about “high bandwidth”and big GBs and 5,000 source”programs that let you create customer database, class scheduling, and email boxes, etc. Get the most basic plan (usually on a Linux server rather than email marketing. The cost can be very low with this approach, but your time Microsoft servers). Everyone can get to your website no matter which server is and learning curve will be very high. This is a good time to decide if you are a hosting it. yoga teacher or a website technician. Here is a good, reliable, cheap place to host your website: Get Listed on Search Sites http://www.dotster.com/hosting/linux.php The basic plan is $64 per year So many sites, so little time! Many options exist online for you to list your and you get one domain name for free–along with a “Site Builder”program to business—too many really—and they all claim to be the best, most visited, let you create your own website without knowing any programming. certified, etc., etc., etc. In truth, you do not have the time to find them, Accept Credit Cards register, fill-in the data, and monitor returns (if any) for all contenders. Even This is not as hard as you think. The easiest way is via PayPal or GoogleCheck- though most such sites are free, some actually want to charge you a fee. There out payment portals. These are both easy to use and widely trusted. Your com- is not a great return on your time-investment here; however, this type of proj- puter screen becomes the credit card reader, and you may add PayNow buttons ect is perfect for a teenager! If you create the wording and details, you could on your website (not too hard). Investigate both options to see which you prefer. pay a teenager to spend the numerous hours needed to create and update list- You will pay a fee of about 3% on each sale. ings for your business. https://merchant.paypal.com/cgi-bin/marketingweb?cmd=_render- Certainly, you need to have your business listed on the 3HO IKYTA content&content_ID=merchant/home&nav=2 site, the Yoga Journal website and pay to be a professional member of 3HO http://checkout.google.com/sell?promo=sbs&utm_medium=et&utm_ IKYTA. This will require some expense and work from you, but it is totally source=us-en-et-bizsol_canal-v1-ta&utm_campaign=en worth the time and the fees charged. 3HO IKYTA is the place people go to Get Social find a certified Kundalini Yoga teacher. You want to be listed there so everyone Begin the journey into social networking to establish and enhance your can find you. branding. Get your nose into Facebook and similar networks to be present in the virtual meeting rooms. This process can take a while to learn and master. Get a 14-year-old to help you. IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

Here are the links needed for recommended listings: Crimson 1 & 2 by Singh Kaur and Kim Robertson. Guru Ram Das (38 min- IKYTA—http://www.3ho.org/ikyta/ (then select “submit an event’). utes) and Mul Mantra (31 minutes) at InvincibleMusic.com or a-healing. Yoga Journal —http://www.yogajournal.com/directory/ (then select “Cre- com. Ideal for deep relaxation. ate a Listing’). Crimson 3 by Singh Kaur and Kim Robertson (According to KRI’s Director Mind Body Finder —https://www.mindbodynder.com/add-my-busi- of Training, Gurucharan Singh Khalsa, Ph.D., this version of Sat Nam Wahe ness/AddMyBus.asp?type=dot Guru uses the perfect rhythm for teaching Breath of Fire to beginners.) Avail- able at InvincibleMusic.com or a-healing.com. *Of course, when you get really stuck in this process, you can hire a consultant to pull you out of the muck. My hope is to work directly with you and “hold your hand”through it all— Crimson 4 & 5 by Singh Kaur and Kim Robertson. Contains Mender of teaching you along the way. My goal is for you to become self-sufﬁcient. Call me anytime for Hearts (33 minutes) and Har Har Mukunday (35 minutes). Available at In- a complimentary 15-minute telephone consult. After that we can decide how much help you vincibleMusic.com or a-healing.com. need. My 3HO IKTYA rate is just $26 per hour (regularly $54 per hour). Crimson 6 & 7 by Singh Kaur, Kim Robertson & Mosaic. Contains Ardas (32 Instructors’ Recommended Music Package minutes) and Blessings (31 minutes). Ideal for deep relaxation. Available at Kundalini Yoga practitioners are blessed to experience the power of naad, the InvincibleMusic.com or a-healing.com. science of sound, as a regular part of every Kundalini Yoga and Meditation class. The thousands of 3HO musical selections available offer a wide variety Dhan Dhan Ram Das Guru (The Blessing) by Sangeet Kaur Khalsa Available of choice to Instructors of Kundalini Yoga as they begin to build their music at a-healing.com or SpiritVoyage.com. library. Game of Chants by Guru Singh joined by Seal and friends. Available at One question frequently heard, especially from new Instructors, is, “I’m just SpiritVoyage.com . starting to teach. What music should I buy?” Here is a recommended list of over Grateful Ganesh by GuruGanesha Singh. Aquarian Sadhana mantras Available 30 CDs from some of the most talented 3HO singers and songwriters around. at SpiritVoyage.com . Adi Shakti by Gurudass ([email protected] ). Includes Adi Shakti Journey Home by Gurunam Singh. Available at SpiritVoyage.com . and Gobinday Mukunday (31-minutes each track). Kundalini Mantra Instruction by Gurudass Kaur (SpiritVoyage.com ). Con- Ajai Alai by Guru Shabad Singh Khalsa and Nirinjan Kaur Khalsa (62 min- tains 67 of the most commonly used Kundalini mantras pronounced by a fe- utes). Available at SpiritVoyage.com . male voice. This includes all the mantras from the Level 1 Aquarian Teacher Amrit Vela (The Mother of 3HO, Shakti Parwha Kaur Khalsa, says that the Manual and from all KRI-approved Kundalini Yoga manuals. Long Ek Ong Kar on this Aquarian Sadhana Mantra CD is rhythmically per- Livelight by Aykanna (available at Aykanna.com where you can download a fect! Available at SpiritVoyage.com ). digital booklet of all the mantras on this CD or SpiritVoyage.com). Angels’ Waltz by Sada Sat Kaur Khalsa. (KRI’s Director of Training, Gurucha- Mantras of the Master by Santokh Singh Khalsa (KundaliniToolbox.com or ran Singh Khalsa, Ph.D., says that Track #5, Ra Ma Da Sa Sa Say So Hung, a-healing.com). Contains 64 Kundalini mantras pronounced by a male voice uses the perfect rhythm for teaching beginners Breath of Fire . Available at in one-minute loops. SpiritVoyage.com . Miracles & Healing by Hari Bhajan Kaur and Livtar Singh Khalsa (Haribha- Bani Pro 1 by Rajnarind Kaur ([email protected] or SpiritVoyage.com ). [email protected]). Four classic tracks including Ra Ma Da Sa Sa Say So Contains Japji Sahib, Jaap Sahib, Tva Prasaad Svaeeyay , Rehiras Sahib and Hung; Guru Ram Das chant; Ardas Bahee ; and the Long Time Sunshine Song . Sohila . Morning Call Long Ek Ong Kar by Livtar Singh Khalsa (62 minutes). Circle of Light by Gurudass ([email protected] or SpiritVoyage.com ) Contact [email protected] . IKYTA Teacher Training Resource Book IKYTA Teacher Training Resource Book

Narayan by Dev Suroop Kaur ( DevSuroop.com). Resources Ocean by Mirabai (SpiritVoyage.com ). You may purchase Kundalini Yoga music, books and manuals from any of these sources. Pavan Pavan and Kal Akaal by Guru Shabad Singh Khalsa. (Each track 31 Ancient Healing Ways minutes) Available at SpiritVoyage.com . www.a-healing.com | 877-753-5351 Prem by Snatam Kaur (SpiritVoyage.com) The following CDs are available only through Ancient Healing Ways: Rakhe Rakhanahaar by Singh Kaur (InvincibleMusic.com or a-healing.com) I Am Thine by Livtar Singh Bangara Rhythms Sacred Circle by Amrit Kirtan (SpiritVoyage.com) Punjabi Drum Music Sahej by Dev Suroop Kaur ( DevSuroop.com, a-healing.com or Sat Nam Wahe Guru #1, #2, #3, #4 SpiritVoyage.com ) Dhuni Shanti by Snatam Kaur. Available at SpiritVoyage.com. Har Singh Nar Singh by Nirinjan Kaur Silent Moonlight Meditation by Gurunam Singh (SpiritVoyage.com ) The Twelve Months by Don Cooper Maha Mrityunjai Mantra (Prayer For Death) Tantric Har by Simran Kaur and Hari Bhajan Kaur. Includes Tantric Har The Noble Woman and Har Haray Haree Wahe Guru (31-minutes each track). Available at Promises (Sat-Peter Singh Khalsa) SpiritVoyage.com or CherdiKala.com. Wahe Guru Wahe Jio & Jai te Gung (Bhai Avtar Singh) The Yoga of Sound: Cherdi Kala by Mata Mandir Singh Khalsa (Invincibl- Ab Jan Oopar/Band Jammaeei (Master Darshan Singh) eMusic.com or a-healing.com). There are ﬁve separate volumes in the Yoga Benti Chaupaee (Baba Nihal Singh) of Sound collection. Aad Guray Nameh by Singh Kaur* Turn of the Age by Mata Mandir Singh Khalsa (InvincibleMusic.com or Aap Sahaee Hoa by Singh Kaur* a-healing.com) Wahe Guru Jio by Singh Kaur* Rakhe Rakhanahar by Singh Kaur Universal Prayer (and Universal Mantra) by Sat Kirin Kaur Khalsa. Available Slow Japji (learning CD) by Ram Das Kaur Khalsa at SpiritVoyage.com. Prayer for the Golden Temple by Pritpal Singh Jaap Sahib (learning CD) by Ram Das Kaur Khalsa Nitnem Banis by Hari Dharam Kaur Nitnem Banis by Baba Nihal Singh Sukhmani Sahib by Baba Nihal Singh Jaap Sahib by Ragi Sat Nam Singh People of Love (Khalsa Women’s Training Camp)

The following books are available only at Ancient Healing Ways: Living Reality by Bibiji Inderjit Kaur Khalsa, Ph.D. Siri Guru Granth Sahib Darshan by Bibji Inderjit Kaur Khalsa, Ph.D.