Sukhraj's Weekly Inspiration - Week of April 8th

Week of April 8th

Suniai - The Third Teaching

Sat Nam All,

I’m thinking of you all and hoping all is well with your Nabhi Kriya practice. It is so worth it, so keep staying steady. I am back to the teachings of Suniai, and this week we will focus on the 3rd teaching which is said to grant us grace. This teaching is not so much to try to listen to a certain thing or sound. Rather to be attentive to the current sound. Remembering that there is one thing that is always present - "Ek Ong Kar." The one Creator that has created everything. The moment we lose sight of that is the moment we begin to suffer. Here’s a bit more on that topic.

This week for your practice, try resting more. I’ve included a nice piece from 3HO on relaxation so you can strengthen your “relaxation response. From the words of Alan Watts “you can’t get wet by saying the word water." You have to give it a go—so try laying low and go with the flow this week.

- Sukhraj


"Don't give your body a hard time. It will serve you better. You will be a more decent human being if your physical body is relaxed, your mind is clear, and your spirit is vibrant."


Yogi Bhajan



Excerpt from the Aquarian Teacher Training Manual

The ability to relax is essential for physical and mental well-being. Kundalini Yoga gives us the tools to be able to truly relax.

At the end of a Kundalini Yoga set, there is a layout—a time of deep healing relaxation—in Corpse Pose (shavasana). This deep relaxation allows us to enjoy and consciously integrate the mind-body changes which have been brought about during the practice of a kriya.

To experience deep healing relaxation we need to change the distribution of prana, the vital life-force, in the body and activate systems of nerves that allow the self to re-organize patterns of being and acting.

The physiological and neural state is elevated after completing a Kundalini Yoga kriya. The deep healing relaxation that follows a kriya alters the glandular balance in the blood and alters the functioning of the brain.

This is the time to completely relax.

Deep healing relaxation does the following:

  • Distributes prana stimulated by the exercises.

  • Rejuvenates, especially the parasympathetic nervous system.

  • Releases rigid patterns in the muscles and blood flow.

  • Circulates glandular changes.

  • Centers one's emotional energies.

  • Helps in learning how to handle stress and letting go.

  • Serves in "memorizing" the relaxation sensation.

  • Integrates a new pattern after an old one is broken.

  • Creates a rhythm or pulse of energy.

The effects of Kundalini kriyas and chanting are cumulative. They build for a long time after practice. The deep relaxation period allows time for the energies that have been released in the body and mind to circulate and come to equilibrium.  The body knows how to naturally balance itself. It is automatic.

The ability to relax is a divine quality. We are more centered and become more sensitive to the energy patterns of life. By relaxing into our elementary or core self, life becomes new, fresh, and revitalized. Lightness and hope come into every step.

To Practice Deep Relaxation

If you are practicing a Kundalini kriya on your own as opposed to going to a class, here are some brief instructions for the after class layout (relaxation):

  • You may want to cover your body with a blanket or shawl to keep warm.

  • Lie down on your back with your arms at your sides.

  • Rest your arms with the palms facing up.

  • Feet are uncrossed.

  • Close your eyes.

  • Relax the breath. Let the belly naturally rise and fall.

  • Let everything else go. You've done all you could and all you should. Prepare to heal, rejuvenate, relax, let go and let God.

  • Consciously instruct your body and mind to let go.

  • Go through your body systematically and give permission for each part, limb, and cell to relax. Instruct each part of your body to lovingly release tension as you mentally say "relax," or "release," or "Sat Naam."

  • Music is not necessary but if background music is desired, choose uplifting, calm mantra music.

Coming Out of Deep Relaxation

  • Gently bring yourself back to your body awareness.

  • Breathe in and out deeply.

  • Move your fingers and your toes, rotate the wrists and ankles in both directions

  • Stretch the spine, arms overhead, and do a few Cat Stretches to each side.

  • Rub the hands and the feet together.

  • Roll back and forth a few times on the back, then come sitting up.



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!


Sukhraj's Weekly Inspiration - Week of April 1st

Week of April 1st

40 Days of Nabhi Kriya

Sat Nam All,

I have been setting you up for this practice since the beginning of the year. It is so powerful—truly one of my favorite practices. I am looking forward to sharing something I love so much with you all. This practice will bring such confidence and power to your word. It will release what you already have, you just have to work for it. So, we will do it together over the next 40 days, every Monday in my 9am class at Raj. You will see how much strength you will create over time. I’m excited for you!

On a personal note, I’m feeling much further away from this little virus I’ve had, but will continue to take it easy. I look forward to a full week of teaching. I hosted the Level 2 Vitality and Stress Teacher Training class this weekend and here are a couple gems from it, as well as more info on Nabhi Kryia.  

- Sukhraj


"Whatever happens, our commitment is to use it to awaken our heart. As one of the slogans says, ‘All activities should be done with one intention.’ That intention is to realize our connection with all beings."

– Pema Chödron


Nabhi refers to the nerve plexus around the navel point. This set focuses on developing the strength of the navel point. The times indicated for each exercise are for advanced students. To begin the practice, start with 3 - 5 minutes on the longer exercises. This kriya will get the abdominal area in shape very quickly and activate the power of the Third Chakra.


1. Alternating Leg Lifts

Lie flat on the back. Inhale and Iift the right leg up to 90 degrees. Exhale and lower it. Repeat with the left leg. Continue alternate leg lifts with deep powerful breathing for 10 minutes. This exercise is for the lower digestive area.


2. Leg Lifts

Without stopping, inhale and lift both legs up to 90 degrees. Exhale as you lower them. Stretch the arms straight up toward the sky, palms facing toward each other for balance and energy. Continue for 5 minutes. This exercise is for the upper digestion and solar plexus.


3. Knees to Chest

Bend the knees and clasp them to the chest with the arms, allowing the head to relax back. Rest in this position for 5 minutes. This eliminates gas and relaxes the heart.


4. This exercise flows from one position to the other without a break. 

Starting with the knees to the chest in position 3 above, inhale and open the arms straight out to the sides on the ground, and extend the legs straight to 60 degrees. Exhale and return to the original position. Continue for 15 minutes. This exercise changes the magnetic field and opens the navel center.


5. Leg Lift

Lie on the back. Bring the left knee to the chest. Hold it there with both hands and rapidly raise the right leg up to 90 degrees and down. Inhale up, exhale down for 1 minute. Switch legs and repeat for 1 minute. Repeat the complete cycle for both legs one more time. This exercise sets the hips and lower spine.


6. Front Bends

Stand up straight. Raise the arms over the head so they hug the ears. Press the fingers back so the palms face the sky. Exhale as you bend forward to touch the ground with the palms, keeping the arms straight and hugging the ears. Inhale up very slowly with deep breathing. On the exhale, apply mulbandh. Continue for 2 minutes, then increase the pace more rapidly for 1 more minute. This exercise is for the entire spinal fluid and the aura.


7. Totally relax or meditate for 10 to 15 minutes.

Watch the Nabhi Kriya video.

©The Teachings of Yogi Bhajan

This kriya can be found at the Yogi Bhajan Library of Teachings.


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!


Sukhraj's Weekly Inspiration - Week of March 25th

Week of March 25th

Suniai - The Second Teaching

Sat Nam All,

Thank you for your feedback about last week’s kriya—it was too long, and I understand how that can be confusing. I want these weekly newsletters to inspire and encourage you to stay committed to your daily  practice. This week's practice continues with the theme of Suniai, deep listening. It is simple and powerful!  Remember, April 1st we start our group practice of 40 days of Nabhi Kryia. There's nothing you need to do to prepare. Just know that every Monday for six weeks we will practice this at Raj in my 9 a.m. Kundalini class. I will talk more about that in next week’s newsletter. Take a listen here for the 2nd teaching on Suniai.

Watch this to see what deep listening looks and feels like.

Baby hears Moonlight Sonata for the first time: 

- Sukhraj


"Meditation can help us embrace our worries, our fear, our anger; and that is very healing.  We let our own natural capacity of healing do the work."

Thich Nhat Hanh


Initiation into Intuition


Posture: Sit in Easy Pose with a straight spine, chin in and chest out. Balance yourself effectively on your hips, making sure that the pelvic bone holds the weight evenly.

Mudra: Use your thumb to lock down your Mercury finger (pinkie) and keep the other three fingers extended straight. When the Mercury finger is securely locked down, it becomes possible to extend and keep the other three fingers straight. Rest the outside base of the hands on the knees, fingers pointing forward and slightly down, and palms parallel to each other

Eyes: Put your eyes at the tip of your nose.

"If you really put them at the tip of your nose, you'll see a blue circle underneath. It is called the 'Blue Pearl.' It's a little black-ish blue, but it is just a huge pearl. It has a hemisphere and you just see part of it. Keep it visible."

Tongue: Curl your tongue inside toward your throat as much as you can and pull it hard.

"All we need is the central nerve of the tongue pulled backward. If you pull that tongue correctly, your forehead will become heavy like lead in a few minutes."

Time: Continue with a steady and solid pull on the tongue for 11 minutes.

To Finish: Inhale deeply, hold the breath 20-25 seconds, pull the tongue with a force and synchronize that pull with tightening every muscle in the body. Exhale and repeat two more times.

"On the last time, pull the tongue to the maximum and tighten the body to the point of kampana, which means 'shaking.' The whole body will shake. If you pull on the tongue and consolidate the body, energy will go into every fiber and that is all you need.'' 

Then relax.

"If, in this posture, you are perfect, your Mercury finger is under control and your tongue is pulled to the maximum, it will give you initiation into intuition. Intuition is a priceless faculty that mankind must have to live on this Earth. If you pull hard on your tongue, your ears may buzz and your forehead will just be a lump of lead. You will feel like you are having a terrible time. You can do it. Your mind is the servant and you are the master.

"This kriya is my gift to you. If you do this exercise for eleven minutes every day, you will develop such a powerful intuition that it will clearly warn you of any danger or calamity. And that is not the best part. That is a gimmick. The best part is that you will have self-control when you are angry. This is a rare human quality. If a human can control his anger, he can rule the world.


"Your power is in how the mechanism of the brain works for you and how much vitality you have to face the viciousness of the time. Life is not what you think it is. Life is a high frequency process, pressing itself through you, and it is as powerful as you can imagine."
-Yogi Bhajan

© The Teachings of Yogi Bhajan


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!


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!


Sukhraj's Weekly Inspiration - Week of March 11th

Week of March 11th

Beware the Ides of March

Sat Nam All,

Tis the season for increased daylight and longer days. Spring energy is raw and can express itself suddenly and powerfully. This extra light changes the chemistry of our brain, particularly the pineal gland. It is a time of heightened mood swings, which, if suppressed, can turn into depression. Take a listen below for more. Also, a big congratulations to all the Kundalini Teacher Trainers who just completed their training. It has been an amazing experience to watch you all transform over these past seven months. I can’t wait to see what you all do with your training.

- Sukhraj


"We have a choice. We can spend our whole life suffering because we can’t relax with how things really are, or we can relax and embrace the open-endedness of the human situation, which is fresh, unfixated, and unbiased."

– Pema Chödron


Kundalini Yoga for balancing the Pineal, Pituitary and Hypothalamus 
(From Owners Manual for the human body)

''These three mantras and these three kriyas are for the trinity of your soul. It will give you the balance of the hypothalamus, pituitary, and pineal.'' Yogi Bhajan.

Owners blz 19 oefening 1.jpg

1) Sit in Easy Pose with your spine straight. Stretch your arms out straight to the sides parallel to the ground, palms up. Touch the Mercury (pinkie) finger to the thumb keeping the other fingers straight. Chant the Guru Gaitri MantraGobinde, Mukande, Udaare, Apaare, Hariang, Kariang, Nirnaame, Akame. (One repetition of the mantra = 10 seconds) 6 Minutes.

To finish: inhale hold the breath 5 seconds and exhale. Then bend elbows bringing the mudra up near the level of the ears and hold for 5 Seconds and then bring the mudra to diaphragm level with the extended fingertips touching and hold for 2 Seconds. Inhale and relax. Twist left and right briefly to ''let the energy stimulate in body".

Owners blz 19 oefening 2.jpg

2) Sit in Easy Pose with your thumb touching the Sun (ring) finger, mudra resting on your knees. Chant the Mul MantraEk Ong Kar, Sat Naam, Karta Purkh, Nirbhao, Nirvair, Akaal Moorat, Ajoonee, SaiBung, Gur Prasad, Jap, Aad Such, Jugaad Such, Hebi Such, Nanak Hosee Bee Such7 1/2 Minutes. (One repetition of the mantra = 25 seconds.) Inhale and hold the breath for 20 Seconds. Relax. Then ''give your energy to every organ'' by twisting left and right and moving around for about 30 Seconds.

3) Remain in Easy PoseTouch the Saturn (middle) finger and thumb and bring the mudra up to the level of the ears, elbows bent. Chant the Guru Gaitri Mantra (same as in #1.) 5 1/2 Minutes. Inhale, hold 15-20 seconds. Exhale. Relax. Stretch briefly to loosen your muscles.

Owners blz 19 oefening 3.jpg

4) Still sitting in Easy Pose, place the hands on the chest at the heart center right hand over left thumbs touching. Chant in a monotone: 
Har Har Gobinde, Har Har Mukande /repeat this line 3 times. (3 times = 12 seconds)
Har Har Udaare, Har Har Apaare /repeat this line 3 times
Har Har Hariang, Har Har Kariang /repeat this line 3 times.
Har Har Nirname, Har Har Akaame /repeat this line 3 times
2 1/2 Minutes

Comments: Our system has what is called a "reserve force". It is a meditating power that is the cooperation among the hypothalamus, pituitary and pineal. Medical science has not totally understood it, neither has it reached it. The body mechanism is under the control of this trinity: pineal is called the father, pituitary is called the son and the hypothalamus is called the holy ghost. It is called the trinity of the life psyche.
Kundalini Yoga is a simple methodical system to reach that reserve of the psyche through which we can live and develop forever. 


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!


Sukhraj's Weekly Inspiration - Week of March 4th

Week of March 4th

Vayus - The Five Homes of Prana in the body

Sat Nam All,

*The Vayus are the different frequencies and modes of motion of the Prana. Each Vayu has natural home in the body. 

They are:
1.  prana, from the base of the heart to the neck
2. apana, from below the naval to the feet
3. udana, from the larynx and upwards into the head
4. samana, from the heart to the naval
5. vyana, pervades over the entire body 

Yogic scriptures say that five hundred diseases will not come near a person who moves his navel point, because the navel point totally controls the Vayus, the pranic airs that circulate through the body.

Take a listen below for more on this topic.

- Sukhraj


"When people start to meditate or work with any kind of spiritual discipline, they often think that somehow they’re going to improve, which is a sort of subtle aggression against who they really are. It’s a bit like saying “If I jog, I’ll be a much better person. If I could only get a nicer house, I’d be a better person. If I could meditate and calm down, I’d be a better person..."
But loving kindness—maitri towards ourselves–doesn’t mean getting rid of anything. Maitri means that we can still be crazy after all these years. We can still be angry after all these years. We can still be timid or jealous or full of feelings of unworthiness. The point is not to try to throw ourselves away and become something better. It’s about BEFRIENDING WHO WE ARE ALREADY. 
The ground of practice is you or me or whoever we are right now, just as we are. That’s the ground, that’s what we study, that’s what we come to know with tremendous curiosity and interest."

- Pema Chodron—The Wisdom of No Escape


Kundalini Yoga for building physical health and mental clarity KY kriyas (taught April 14' 1993, from Self Knowledge)


1. Sit in easy pose with your elbows bent, the upper arms near the ribs, and the forearms pointing upward. The thumbs touch the mound under the Mercury fingers, while the fingers point straight upward with no space between them. Keep your spine straight with the chin in and the chest out. Stretch back your shoulder blades so that they almost touch. Look at the tip of your nose and do breath of fire. Make sure that your breath is strong and that you pump your navel. 3 Minutes. Yogic scriptures say that five hundred diseases will not come near a person who moves his navel point, because the navel point totally controls the Vayus, the pranic airs that circulate through the body.
To finish: Inhale, hold the breath 10 Seconds, tighten all your muscles to circulate the energy you have created, and exhale the breath through your mouth like cannon fire. Inhale, repeat this sequence one more time. Finally, inhale, hold the breath 10 seconds, tighten all your muscles and exhale the breath slowly with a whistle. When the whistle ends, relax the posture. Through the practice of this exercise, men can avoid impotency, women can avoid menopause problems, and the young can remain young.


2. Sit in easy pose with your elbows bent, the upper arms near the ribs, the forearms pointing upward and the palms of the hands facing forward. Twist the hands back and forth on the wrists with the thumbs leading the movement. The total power of the movement of this exercise comes from the thumbs. The thumbs are solid and the fingers firm as you move the hands with a heavy jerk forward and back. Make the thumbs move the hands. Move hard and fast. Look at the tip of your nose. Breathe as slowly and deeply as possible. 3 Minutes. If this movement is painful you could be deficient in proper minerals.
To finish: Inhale, hold the breath 10-15 seconds, twist the hands back and forth as fast as you can and tighten all the muscles of the body. Exhale. Repeat this sequence two more times and relax.


3. The elbows are bent with the forearms parallel to the ground, palms facing down. There is no space between the fingers of each hand and the thumb is pressed against the side of the hand. The hands are near the center of the chest, with the fingertips of one hand pointing at the fingertips of the other. The eyes are on the tip of the nose. Swinging from the elbow, the forearms move out to the front and back to the center. The forearms do not swing all the way out to the side, they stop when they point straight forward. The force of the movement is from the outside position inward. Pull the arms in heavily like a hammer blow with full speed and strength. The mouth is "0" shaped with breath of fire through the mouth. 3 Minutes. This exercise is for the heart center. To finish: Inhale, hold the breath 15 seconds, repeat the movement of the exercise as fast as you can and shake energy into every cell. Exhale. Repeat this sequence two more times and relax.

Kundalini Yoga Varuyas Kriya KY kriyas (from Sadhana Guidelines)

Stand up straight. Put the right foot slightly forward. Stretch the left leg far backward. Put the top of the toes of the left foot on the ground. Extend the arms forward parallel to the ground. Put the palms together. Tilt the spine slightly forward of the vertical position. Fix the eyes on the horizon or at the brow point.
Take a deep breath, then begin a rhythmic chant of "Sat Nam". Emphasize the sound "Sat" as you pull the navel point in and apply a light mul bhand. Continue for 1-1/2 minutes. Then inhale. Relax.
Switch and place the left leg forward. Repeat the exercise for an equal period of time.

This kriya will make you sweat if you do it properly. You may also notice a burning sensation in the cheeks. The time of practice can slowly be increased to 7-1/2 minutes on each side. The practice and perfection of this kriya is said to open the pituitary secretion, regulate excessive sexual energy, and increase general immunity to disease. It tests the nerve strength and rebalances the magnetic field of the body. If you don't want to be shaky when you are older, this is an excellent practice to start when you are young. Besides practicing this kriya by itself, it is enjoyable to do it after completing a long series of exercises that have worked on flexibility and circulation. The kriya helps transform the "vital juice," the ojas, into a form usable in maintaining your entire nervous system.

*Taken from the Aquarian Teacher



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!


Sukhraj's Weekly Inspiration - Week of February 25th

Week of February 25th

Awakening the Soul

Sat Nam All,

Last week, we focused on the four body locks in preparation for this week's focus on the kundalini energy, often referred to as awakening the soul. There is a lot of misinformation about what kundalini energy is, so I want to shine a light on it this week. Take a listen below for some basic facts on what it is, its benefits, and how you can begin to release it. 

- Sukhraj


“Soul does not relate to mind; mind relates to soul. It's a one-way traffic.”
- Yogi Bhajan


Two-Stroke Breath to Connect the Subconscious and the Intuition


Originally taught on June 8, 1998

Posture and Mudra:
Sit in Easy Pose with a straight spine. Bend your arms at the elbows so that your fingertips point upward. Place the hands, forearms, and elbows so that they all make one vertical line from elbow to fingertips. Keep them in line with your chest. Rest your upper arms against your side ribs. Place your hands in Gyan Mudra with the palms facing forward.
Sit very straight with fingers straight and with a precise touch. The forearms must be perpendicular to the floor and in line with the body.

Eyes are nine-tenths closed and one-tenth open.

The breath is called Trinity Breath. Slightly pucker your lips and inhale powerfully in two-strokes through the mouth (1 second per stroke = 2 second inhalation). Exhale powerfully in one stroke through the nose (1 second).

Continue for 15 minutes
"It's a difficult exercise, but use your diaphragm and breathe those two strokes really powerfully to open up the clogged center. Use your breath to help your pituitary. The pituitary, which is stimulated by focusing at the end of the nose, has to adjust. Give it a chance. It's not the time, it is just doing it. It is not the practice, it is perfecting it. This can give you a strength which you never had before.

To Finish:
Inhale deeply, put your hands together at the center of the chest in Prayer Mudra with the forearms parallel to the ground, hold your breath for 15-20 seconds as you press your hands together with all your strength. Press so powerfully that your hands shake. Exhale. Inhale, hold the breath for 15-20 seconds and repeat this pressure on the hands. Exhale.
Then inhale and stretch your arms up over your head and stretch your spine strongly upward. Hold the breath 15-20 seconds Exhale and relax.
©The Teachings of Yogi Bhajan




Use this Kundalini playlist for your practice and meditation.

Enjoy this Vinyasa playlist that supports your flow.