i I T I N c TM KRI International Kundaltni Yoga J'eacher l'raining LEVEL I YOGA MANUAL This KRI INTERNATIONAL KUNDALINI YOGA TEACHER TRAINING LEVEL I YOGA MANUAL is designed to be used in conjunction with the LEVEL I TEXTBOOK. Historically this was published as one very large volume. We offer it to you now in two parts, so that you may easily use this spiral bound Yoga Manual in teaching your classes, and in your personal practice of Kundalini Yoga. The Index found in the back of the Tesxbook book refers to pages in both the Te xtbook and the Yoga Manual. Please check www.kundaliniyoga.com from time to time for online updates. BY Yocil BHAJAN, PHD MASTER OF KUNDAUNI YOGA The Aquarian Teacher: KRI International Kundalini Yoga Teacher Training Level I by Yogi Bhajan, Ph.D. FIRST EDITION. Copyright Yogi Bhajan 2003 Library of Congress Catalog Card Number ISBN 0-9720110-1-3 MANAGING & CONTRIBUTING EDITOR Guru Raj Kaur Khalsa SENIOR CONSULTING EDITOR Gurucharan Singh Khalsa CONSULTING EDITOR Shakti Parwha Kaur Khalsa ILLUSTRATIONS Ong Kar Kaur Khalsa COPY EDITORS Pranpati Singh Uohn Ricker) Guruka Singh Khalsa PRODUCER & PUBLISHER Kundalini Research Institute PROJECT COORDINATOR Nam Kaur Khalsa All text. meditations. graphics. visual images and the selection and arrangement thereof Copyright 1969-2003. Yogi Bhajan. ALL RIGHTS RESERVED. This material is for personal and private use as an information resource only. Any other use of materials including reproduction, modification, distribution. re-publication, transmission, re-transmission, broadcast. public performance. public showing or display-without prior permission from the YB Teachings. LLC is strictly prohibited. COVER PHOTO of Yogi Bhajan in Rome. courtesy of Sadhu Singh Khalsa-all rights reserved. For permission to reproduce this photograph for any purpose. contact Sadhu Singh. at [email protected]. For purchase of the photograph in the U.S.• Kundalini Research contact [email protected]. Institute PART NINE Sets & Meditations CHAPTER 29 Sets Er Kriyas WARM UP Surya Namaskar (Sun Salutation) 336 TEACHERS' FAVORITE SETS Awakening Yourself to Your Te n Bodies 337 Basic Spinal Energizer Series 339 Flexibility and the Spine 340 Kriya for Elevation 343 Nabhi Kriya 345 Nabhi Kriya for Prana-Apana 346 Sat Kriya 348 Strengthening the Aura 349 Stress Set for Adrenals & Kidneys 350 Surya Kriya 352 MORE GREAT SETS Disease Resistance and Heart Helper 354 Exercise Set for the Kidneys 355 Foundation for Infinity 357 Healthy Bowel System 359 Kriya for Disease Resistance 360 Kriya for Morning Sadhana 362 Kriya to Prepare for Deep Meditation 366 Navel Adjustment Kriya 368 Magnetic Field and Heart Center 369 New Lungs and Circulation 371 Pituitary Gland Series 3 73 Prana-Apana Balance 374 Releasing Premenstrual Te nsion & Balancing Sexual Energy 375 Transforming the Lower Triangle to the Higher Triangle 377 Sat Kriya Wo rkout 379 Wa he Guru Kriya {Trikuti Kriya) 380 Examples of Sets Focusing on each Chakra 381 Examples of Appropriate Sets for Beginners 381 Examples of Good Wa rm-up Sets 381 COPYRIGHT YOGI BHAJAN 2003 KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I • 335 • Surya Namaskara - mE SUN SALUTATION I) Standing Straight (Samasthiti). Stand up straight, feet together, toes and heels touching, weight evenly distributed between both feet. Find your balance. The arms are by your sides, fingers together. 2) Stretching Up. Inhale, bring your arms up over your head, palms touching. Elongate the spine, lifting the chest and relaxing your shoulders. Be sure not to compress the vertebrae of the neck and lower back. Look up at the thumbs. 3) Front Bend (Uttanasana). Exhale and bend your torso fo rward. As you bend forward, keep your spine straight, elongating it as if reaching fo rward with the top of the head. When the spine can no longer be held straight, re lax the head as close to the knees as possible. Ideally, the chin will be brought to the shins. Keep knees straight and place hands on the floor on I & II INHALE either side of the fe et, with fingertips and tips of the toes in line. Gaze at the tip of the nose. 4) Inhale, raise the head up, straighten the spine, keeping the hands or fingertips on the floor. Gaze at the Third Eye Point. 5) Push-up (Chaturanga Dandasana). Exhale and bend the knees, stepping or jumping back 3&9 so that the legs are straight out behind, balancing on the bottoms of the bent toes. Elbows are bent, hugging the rib cage, and palms are flat on the the floor under the shoulders, with fin­ gers spread wide apart. The body is in a straight line from forehead to ankles. Keep yourself equally balanced between hands and fe et. Do not push fo rward with the toes. 6) Cobra Pose. (Bhujangasana). From this position, inhale, straighten the elbows and arch the back. Stretch through the upper back so that there is no pressure on the lower spine. Point EXHALE the forehead at the sky and gaze at the tip of the nose. Fingers are spread wide apart. 7) Triangle Pose. (A dhoMukha Suanasana). Exhale, lift the hips up so that the body is bal­ INHALE anced in an inverted v-shape. Feet and palms are flat on the floor; elbows and knees straight. Fingers are spread wide apart. Gaze toward the navel and hold this position fo r five breaths. 8) Inhale and jump or step back into position #4. s 9) Front Bend (Uttanasana). Exhale and bend fo rward into position #3. \(= �EXHALE 10) Stretching up. Inhale and come all the way up into position #2 .. II) Standing up. (Samasthiti). Exhale and return to the starting position with arms by the sides. 6-----:I:H:: fl=:� COMMENTS: When Yogi Bhajan was studying with his Teacher, the Sun Salutation was used as a warm­ up exercise before starting the Kundalini Yoga Kriyas. This is an excellent warm-up and is beneficial as an exercise in its own right. It increases cardiac activity and circulation, stretch­ es and bends the spine, massages the inner organs, aids the digestive system, exercises the lungs, and oxygenates the blood. Synchronize your breath with the movements to create an uninterrupted rhythm throughout the sequence of positions. Start by practising three rounds and then gradually increase to five or six. When practiced with awareness, this improves one's ability to maximize performance and enjoyment of all yoga postures. • 336 • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I COPYRIGHT YOGI BHAJAN 2003 Awakening -to Your Te n Bodies 1 aF 2. The Ten Bodies are: I Soul Body Negative Mind � Positive Mind Neutral Mind Physical Body Arc Line Auric Body Pranic Body Subtle Body Radiant Body I) Stretch Pose. Lie on the back with the arms at your sides. Raise the head and the legs six inches. and the hands six inches with the palms facing each other slightly over the hips to build energy across the Navel Point. Point the toes, keep your eyes focused on the tips of the toes and do Breath of Fire. 1-3 minutes. 2) Nose to Knees. Bring the knees to the chest, with the arms wrapped around the knees. Tu ck the nose between the knees, and begin Breath of Fire. 1-3 minutes. 3) Ego Eradicator. Sit in Celibate Pose or Easy Pose. Raise the arms to a 60° angle. Curl the fingertips onto the pads of the palms. Thumbs aim at each other above the head. With eyes closed. con­ centrate above the head, and do Breath of Fire. 1-3 minutes. To end, touch the thumbs together above the head, and open the fingers. 4) Life Nerve Stretch. Sit with the legs stretched wide apart. With arms overhead, inhale. Then exhale, stretch down and grab the toes of the left foot. Inhale. come straight up; then exhale and stretch down over the right leg and grab the toes. Continue 1-3 minutes. 5) Life Nerve Stretch. Continue to sit with the legs stretched wide apart. Hold onto the toes of both feet, exhale as you stretch down bringing the fo rehead to the floor. then inhale as you come sitting up. 1-3 minutes. 6) Spinal Flex (Camel Ride). Sit in Easy Pose. Grab the shins in front with both hands. Inhale. Flex the spine fo rward and rock for­ ward on buttocks. Then exhale, flex the spine backwards and roll back on buttocks. Keep the head level and arms fairly straight and relaxed. 1-3 minutes. 7) Spinal Flex (Camel Ride). Sit on the heels. Place the hands flat on the thighs. Flex the spine forward on the inhale, backward on the exhale. Focus at the Third Eye Point. 1-3 minutes. COPYRIGHT YOGI BHAJAN 2003 KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I • 33 7 • Awakening t:o Your Te n Bodies 2oF2 8) Spinal Tw ist. Still on the heels, grasp the shoulders with the fingers in 9 front, thumbs in back. Inhale and twist to the left, exhale and twist to the right. Keep the elbows high, and parallel to the floor. (Do not reverse.) 1-3 minutes. 9) Grasp the shoulders as in the previous exercise. Inhale and raise the elbows up so that the backs of the wrists touch behind the neck. 1-3 minutes. 10) Arm Pumps. Interlace the fingers in Venus lock. Inhale and stretch the arms up over the head, then exhale and bring the hands back to the lap. 1-3 minutes. II) Alternate Shoulder Shrugs. Sit in Easy Pose with the hands resting on the knees. Inhale and shrug the left shoulder up. Exhale andI raise the right shoulder up as you lower the left shoulder.