Week of March 18th

The snake that does not shed its skin dies

Sat Nam All and Happy Spring!

 I love this time of year and feel so deeply connected to the earth. Every day feels so fresh and new; there’s nothing subtle about the changes—growth, opportunity, prosperity are everywhere. Like the snake,  we need to shed our skin and start anew.  This week, we will focus on the 5th body—the Physical Body. The kriyas I will be teaching will be fairly physical—I think this will help the body make this transition from winter to spring more smoothly. Your meditations will be much more subtle; I will be teaching on the topic of “Suniai” which means deep listening. Guru Nanak speaks to this teaching in the 8th, 9th, 10th, and 11 pauris of Japji. In these teachings, we learn to develop our spiritual greatness through the technology of deep listening. Take a listen below for more thoughts on this week’s teachings.

- Sukhraj


“It is most powerful when we chant and listen to our sound at the same time. If we chant only, it has half the power. Chanting and listening to the chant at the same time engages the higher consciousness, the circulatory system and the nervous system. When you develop this listening power, you will be able to analyze what is good for you and what is not whenever another person talks. It is a very simple way to have knowledge” 

-Yogi Bhajan, 2/13/01, Espanola, NM


Removing Body Blocks


Taught on March 19, 1986

1. Sit in easy pose and raise your arms up over your head. Move your raised arms in a clock-wise circle. This movement opens up your shoulders. Move fast. Continue for 4½ minutes.

2. Stretch your arms straight up and bend at the waist touching your hands and forehead to the ground. Rise back up and continue for 2 ½  minutes.

3. Stand up and put your hands on the ground. Jump up and down in this "all fours" position. Concentrate on your navel, pulling up on it to power your jumps. Continue for 2 minutes.

4. From the standing position, bend forward and touch the ground. Rise up and bend backward. Continue this sequence for 1 minute.

5. With the hands on the hips, alternately cross and un-cross the legs. Move quickly and continuously for 2 minutes.

6. With your arms overhead, criss-cross your arms and criss-cross your legs. Continue for 2 minutes.

7. Make fists of your hands and hold them about heart center level. Bend your elbows so that the forearms are parallel to the ground. Hunch up your shoulders, pull up on your ribcage and alternately roll each shoulder forward. Continue for 1 minute.

8. Stretch pose for 1 ½  minutes.

9. Lock your knees to your chest and roll back and forth on your spine. 30 seconds.


10. Roll back and forth on your spine in lotus pose or easy pose. 1 ½  minutes.

11. Come into the same position as exercise three (on all fours) and dance to Sat Nam, Wahe Guru Indian Version. 2 minutes. This is a dance to stretch out the body. Move the hips, arch your feet, press down with your hands. Stretch the arms, the rib cage, and the lower back. Turn your head left and right. Move everything.

12. Lie down flat and pull your knees alternately to your chest. Pull one leg in as you stretch the other leg back out straight and parallel to the ground. Continue this movement for 1 ½  minutes. The navel point is balanced by this stretch.

13. Still lying on your back, bring your hands up as if to clap, but make no sound. Open the arms wide and repeat the movement. This kriya exercises the muscles of the chest area. 1 minute.

14. Lie flat with your arms by your sides and totally relax. Project from your brow point. 9 minutes.

15. Stay in the position and sing along with Sat Nam Wahe Guru, Indian Version. 2 minutes.

16. Roll your wrists and ankles, rub your hands and feet, roll on your spine. Wake yourself up.

17. Stand in tree pose. 45 seconds. Change legs and repeat tree pose for 15 seconds.

18. Use both hands to massage your face, scalp and ears deeply and vigorously. 1 ½  minutes. Massage chest, shoulders and armpits. 30 seconds. Massage hands, wrists, and arms. 30 seconds. Flex spine. 30 seconds. Stretch your arms. 10 seconds. Relax.

© The Teachings of Yogi Bhajan

This set is published in the manual Self Knowledge, p. 23-24 available through KRI.


Use this Kundalini playlist for your practice and meditation.

Enjoy this Vinyasa playlist that supports your flow.

Take good care of yourself.
Looking forward to seeing you at Raj!