Sukhraj's Weekly Inspiration - Week of April 29th

Week of April 29nd

Awakening the Consciousness

Sat Nam all,

People often ask what makes Kundalini yoga different from other styles of yoga. I could answer that so many different ways at different times, but, this week, I want to focus on one of those distinctions: the emphasis on Mantra + Naam + Naad. We work with the nature of sound/vibration to awaken our consciousness. Take a listen here for more. 

This week, we’ll be focusing on your immune system. Check out this meditation and clove recipe I always share in the month of May. Both help boost your immune system which often needs some extra support in the springtime. Also, I'm happy to report that I'll be returning to my Thursday 9 a.m. Vinyasa class starting this week!

- Sukhraj


"We are slowed down sound and light waves, a walking bundle of frequencies tuned into the cosmos. We are souls dressed up in sacred biochemical garments and our bodies are the instruments through which our souls play their music."

– Albert Einstein



Meditation to Boost Your Immune System

Originally taught on January 31, 1996.

This kriya is published in the manual “Praana Praanee Praanayam.”

Sit in Easy Pose with your chin in and your chest out. Stick your tongue all the way out and keep it out as you rapidly breathe in and out through your mouth. This is called Dog Breath. Continue this panting diaphragmatic breath for 3-5 minutes.
To finish, inhale, and hold your breath for 15 seconds and press the tongue against the upper palate. Exhale. Repeat this sequence two more times.

This exercise brings energy to your immune system to fight infection. It is a very healing exercise. When you feel a tingling in your toes, thighs, and lower back it is an indication that you are doing this exercise correctly.
Find more great kriyas to boost your health in “Praana Praanee Praanayam.” 

May Clove Water to Prevent Illness


During the month of May, it’s a great idea to put a handful of cloves in a Chinese soup bowl or other porcelain or ceramic bowl with water, and soak overnight. The next morning, take three to four spoonfuls of the clove water before breakfast (on an empty stomach), no more than five. Do this first thing in the morning when you brush your teeth.

For convenience, you can make enough for three or four days and keep it in the refrigerator. For best results, take some everyday throughout the month of May.

Cloves are an herb that are known for reducing parasite activity in the body. According to Yogi Bhajan viruses breed in the springtime and drinking this easy tea every morning for the month of May will strengthen your immune system. Your nose, ears and throat will absorb the protective capacity of the clove and help you avoid getting sick as these tissues are your first line of defense. 

Yogi Bhajan gave this recipe on May 1, 1995, to help us stay healthy in the springtime. This recipe is to be used during the month of May only. He said that If you do it every year, you will never fall apart.

© The Teachings of Yogi Bhajan

Clove 101

By Dr. Siri Chand Kaur

Besides having antiviral qualities, cloves also contain antifungal and antibacterial agents. It is a strong spice that carries much heat, so it is generally diluted before ingesting or applying to the body. Keeping whole cloves and a bottle of clove essential oil are good staples for most any home remedy stash. Clove can make a good addition to homemade toothpastes or deodorants, and can also help eliminate some fungal infections of the skin and nails. Taking clove internally either in a chai tea mixture or by making clove water can be a great way to give the body an extra line of defense during common flu season in your region. Because of its strength, clove is generally contraindicated for people who have kidney or liver disorders and those with a history of seizures. Some people with allergies to balsam also are allergic to clove.


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 22nd

Week of April 22nd

What Does the Wanting Want

Sat Nam All,

I think that Spring is the perfect time of year to have this conversation with you. Springtime brings a rise in energy and it can express itself through desire and wanting.  In this audio I discuss the “root” of this wanting, how this wanting can lead to addictions, what are addictions, and what recovery looks like.  Take a listen for more about this. 

This week we’ll be working with the lower triangle to help us work the spring energy.

- Sukhraj


"Our habitual patterns are, of course, well established, seductive, and comforting. Just wishing for them to be ventilated isn’t enough. Mindfulness and awareness are key. Do we see the stories that we’re telling ourselves and question their validity? When we are distracted by a strong emotion, do we remember that it is part of our path? Can we feel the emotion and breathe it into our hearts for ourselves and everyone else? If we can remember to experiment like this even occasionally, we are training as a warrior. And when we can’t practice when distracted but know that we can’t, we are still training well. Never underestimate the power of compassionately recognizing what’s going on."

– Pema Chödron



"This is a practice I highly recommend for working with habits. There are a lot of comments from Yogi Bhajan about this that are helpful in understanding it more. Enjoy!" - Sukhraj
The 7 Wave Sat Nam Meditation

If you can build this meditation to at least 31 minutes per day, the mind will be cleansed just as the ocean waves wash the sandy beach.

This is a bij (seed) mantra meditation. Bij mantras such as Sat Naamare sounds which can totally rearrange the habit patterns. We all have habit patterns; we could not function without them. But sometimes the patterns we have created are not wanted.

You have changed, so you want the patterns to change. By vibrating the sound current Sat Naam in this manner, you activate the energy of the mind that erases and establishes habits. This meditation is good as an introduction to Kundalini Yoga. It will open the mind to new experience.

A long-time student will still meditate in this way, particularly to clear off the effects of a hurried day before beginning another deep meditation. After chanting this mantra, you will feel calm, relaxed, and mellow.

Posture: Sit in Easy Pose, with a light jalandhar bandh.

Mudra: Place the palms flat together at the center of the chest in Prayer Pose, with thumbs touching the center of the sternum.

Breath and Mantra: Inhale deeply, concentrating on the breath. With the exhale, chant the mantra in the law of seven (the law of the tides). Vibrate Sat in six waves, and let Naam be the seventh.

On each wave, thread the sound through the chakras beginning at the base of the spine at the First Chakra.

On Naam, let the energy and sound radiate from the Seventh Chakra at the top of the head through the aura, unto Infinity.

As the sound penetrates each chakra, gently pull the physical area it corresponds to: The first center is the rectum; the second is the sex organs; the third is the Navel Point; the fourth is the heart; the fifth is the throat; the sixth is the Brow Point; and the seventh is the top of the head.

Eyes: Focus at the Brow Point.

Time: Continue for 11 – 31 minutes.

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

Yogi Bhajan Lecture Excerpts on the 7 Wave Sat Nam Meditation from 6/14/79

"Let us purify ourselves with truth, these are vibrations. The words I can tell you: Sat Nam. Sat represents truth; Nam represent personified. It means the spirit of that creative God, the cosmos, stands personified through these vibrations. It is not a big thing. But to chant it is not a muttering. It is an electro-physical process through which this energy is made to circulate. That is the key, there is no big thing about it.

"Now we'll practice it.

"You have seen the law of tides. The tide takes six coils, on the seventh coil it goes up and then it strikes and cleanses the shore, and goes back. This is the law of tides. If the vibrations can be created by the bij mantra, it will cleanse the body of negativity and the remainder will be positivity and that is a divine light. Do it as your breath permits it, honestly, and let us all follow.

"Fill in your lungs with this power of divine.

"This is sufficient for you to practice when you want to purify yourself and you want to project truth out of you. You may come here and learn it, or you may not come here, but truth cannot be sold, cannot be bought. It doesn't belong to anyone.

"I am a humble instrument giving you a technique which is practical, and which can be proved. There is no duality. We do not give the mantra in the ear and we do not make a special mantra for the special person, because we know that one God has created everyone, and He is in everyone, and one master key can open all the locks of darkness and unawareness."

Yogi Bhajan Lecture Excerpt on the 7 Wave Sat Nam Meditation from 1/1/70

"To build the electric charge, you have to build the life force. To build the life force you have to open up your solar center and solar plexus and to build that you have to meditate and chant in the law of seven or the law of tides.

"Under the law of tides, the law of seven—when you give all the length and power to Sat and then a little to end up on Nam—such a person not only builds up his entire magnetic field, electric charge, life force, and circumvent force, but he becomes a unit who can liberate others—not only with touch, thinking, mental projection—but where his step shall be, there truth shall be. Wherever his eyes will fall, that person will be liberated. Where he will live, dwell, think, talk, it will be truth and whosoever shall come into his contact will end up to be truth.

"This is the grace of those who have realized the secret of Sat Nam—the creative truthful energy, the cause of all causes." 

©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!


Sukhraj's Weekly Inspiration - Week of April 15th

Week of April 15th

Suniai - The Fourth Teaching/The 5 Thieves

Sat Nam All,

The teachings of the 11th Pauri are that we are all peaceful, virtuous beings. If the mind is left alone, the five thieves will take over and stop us from feeling our “Amrit,” our sweetness. Through deep listening and experiencing our true nature, these thieves don't stand a chance. So, we create the habit of “Naam."  Here’s a bit more on this topic.

- Sukhraj


"Within us there lives the most calm, serene lake of wisdom; a most beautiful, powerful pond of precise kindness, compassion and clarity. Let's understand that and let's dive into it within ourselves."

Yogi Bhajan



A person's true power lies in the power of his word. This meditation/prayer is designed specifically to create the vibration of peace in the world.  There are aspects of speaking that can make a word effective or not. If you develop a habit to tap the energy of the navel with the tip of the tongue, then each word penetrates, whether you speak that word out loud or mentally. Often we speak and let the words run unconsciously off the tongue. It is like a detached information stream rather than an energy-filled phrase that grasps the heart and sculpts the cosmos.

Sit in a comfortable position with the spine erect, eyes closed.  Chant "Healthy am I, Happy am I, Holy am I" in a monotone and then make the statement, "God bless this Earth with peace."

Continue for 11 to 31 minutes.



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 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!