TABLE OF CONTENTS YOGA sers: Self Healing seen Scit-Renewal Strengthen the Immune System | Strengthen the Immune System Il Change the lons in the Body The Healing Strength of the inner Self. Massage for the Lymphatic System Perpetual Youth For Creativity .. To Activate the Ceniral Nervous System Far Inner Vitality and Stamina... Immune Yoga Immune Yoga I enn For Energy and Ricjuvenation Yoga For Chilcren Yoga tor Young People Mare Yoga for Young Peosie Wake Up, Warm Up, and Get Up Re-Vibrate tne Immuno System Balance of Prana and Apana HEALING THROUGH THE CHAKRAS: Chakras, physical wisdom, and healing Meditation far the First Chakra. Meditation for the Second Chakra Meditation for the Third Chakra ssnnsnnm Meditation for the Fourth Chakra | Meditation for the Fourth Chakra I Meaitation for the Fifth Chakra « Meaitation for the Sixth Chakra Meditation for the Seventh and Eighth Chakras Sodarshan Chakra Kriya MEDITATIONS: Kundalini Meditations tor Physical Wisdom Adjust the Brain and Increase Intelligence Inner Assessment ses Transition inte the Aquarian Age Naditation for the Navel, Heart & Throat To Know Through Intuition Eliminate Tension and Stress Techniques to Fight Fatigue More Techniques to Fight Fatigue . Ten Steps to Peace .. Stress Relief ‘Appendix ASido view of Exercise 1 1 i f Musa or Exercise 3 SELF-RENEWAL MAY 17.1992 1. Ta balance tne sugar sed soa in your boy Sit in easy pese and lean backward Your hess is sigh bac, your Chins in anc your chest 1s our. There wile a prassivra Whe sho der Dado area. Spread your arms wide. with the tigers gpen. Be ‘olaxed and full of ecstasy with no stiness in your muscies. 86g breath of fre ror your navel poin, realy move he navel with ea breath Alter 3 minutes. opun your mouth and sek out yeur tongue ‘and cones oath of fr anathr 2 minutes. 2 To stretch the spine and keep you youth and healthy: ‘Sitin easy pose wth tho arms etched ever your head with the pakns touching, Stretch, puling the epine, rib 6age, ana armpits lapweard, Fight grity with your own wil and keep stretching up for minutes. Dont et ie palms separate (This exorcise may be Increased up to total of § nutes, but eo longer unless you have a Tull nour to relax alenxard) 83 To balance the glandular system (must be dene in conjunction ith ‘oxarcives 1 8 2) Touch your thumbs 10 he mound below your sun flager (sing ger) ‘ana cose your eer ingers arcund then forma fist Lean back as In exarois 1. Stretch your arms out to the sides and begin quickly revolving your arms backware m smal oro, Keeping Your elbows ‘right Bu not lockee. Continue to maka the backward crles a you ‘aise and lowor both arms a the gama Ue, There shud be press Sure between your shoulder blades. 7 mutes, 4Teloosan up your spine and! to ballace the lll and ight hemispheres of your brain: Siting in a25y pose, stretch your arms straight oul the ses that Your arms are in ne straigheine Turn yo Felt palm dan and your Fight palm up. Keeping the arms mn ane Straighl hin aise one arm 35 the other one Is loweres like a Seesata), Move as Quickly as yo can Srminuies. 2 5 youu avo gion? tis and sno. tnreligion yeu have to Deseva seme ting ands {yoge you have io experience erat you nen lo bedi v6Be rsbeaton an he reosrmented as way to wake your bey bolora you get ip ne mowing. Getieg ap tea stant snk your sys and yu cant camansats fora ne dy Ter mo sett fr dach maceren, 8 erore you open your eyes ine emnng, cove them wth your hands an open your oyes while they ure covered, Sy Bing yous hands foraard, uncovering your eye 00 thatthe a oes [roslyn tom, Gat staan et anc ng © Ral your mack 11 Sheth your eet fonwat poining your tes nd eich yr arms plover yourhead 2. Bend forward sony ona gia your tee atin baby poe, Da your prayers nay pose beers yxsaet io 9. Stolp re pant ston your heals in ock pose 7 Suh your logs fomare and come up into back plato pase wir me nek ed Baek, Open your mouth, put yx tongue et ad do breath of teeugh tne math 1 Niule Tis geste oe te the polis, tho tyros and he paretyo. 11FOR CREATIVITY “9705, 1. Siton your heels Fring your forehead to ho ground, arme extenders Iorwat pam iagete onthe greund mn rent! you Tis positon kon a5 "Guru Pranar” (bowing fe he Teacher al ings) ria ‘and meriaky oud the besth mvergy othe ise ofthe spine. Mold the ‘breath ard ho ales oft ratibow soreadup your sine string wa ed al he base, then orange, yelow. green, bv, due volt and {alrgto vo tt erown ofthe had Exhale and it Ye coars da Selva Inhale and negin aga, Conte Up te fo ines, 2 i up, svtch your legs out saight, lean back 60 degrees supported bay yeu ans, are fl yout ead fal bck BAX A muacle akin Your chest ena toa willbe worked yo wk ete emp through tio nasa lorries (The exhate must be very complete} Use ne mascies at your abdorien 2s wolas the chest muscles when breathing, On sac extalo, project bea of Bi ou thet of your lorehend The as tine held the brea as lng ts eaters ‘an agh th ar ut trough Ina rose slowly wering youre eto "yur ak la 5 Afar ator roksan, st yp easy pose, spine straight, ings ar laced in your lap Ince deeply ent cart the wiraion “Ong sta xen piten Steen he sound out as long as you ear. Ong mears te ‘reat of consciousness or Crone nal) Pil your cin ‘lanl, Se when you sustain tha "NG gown. you can ft vibration psig fem ne back pa ol fo palate inte root of the mouth up Fro tho cranium gomly strafing tho wks brain This ew nd Feral asaags. Cantu for 17 ancien 48 easy pose and press your pas logan tart of your chest the trumbs pressing lyon tho heart carer pat. (Pre peat located betweon We if and sath os atthe center ot he serum.) Draw your concertaion ere fer? miles 5. Baga uing your palms together vigetoushy, coating oat betwoen ‘hem. Rub ther fr 2 mints, sensing bo erargy fing up in your palms. Ther dew the palms 4 inones apo fang each eer and fol the potnty ot alracton ana repulsion’ agin pals pstve oh palm negative Case your eyes and fal Pie sani in your pame for 2 meres 12 Alvan, musi, posi dace, ard farniorate nemo e ca tro ar retoct the oF worse ite feice Wen te aris & act ing sensiveiy rove te oreo pasing ough im, fis art gains tna orace art sponianety sachs hos Ihe oseor ol erator te ‘one, adartis smovship of God.5 Shiftehards ea met the ght rane pec ey dawn andot hand cupped, fang Up. They shaulé be 4 whos soar. he he Center yng midway between them Bagi breathing deep and relgeectough the nosis, cathenng the brea energy betuaen he ams sensing e here asa glowing hal ol Qh, Dots for minutes Flax ino, smile a Bi you are opening your heart, The inex the eecioragretie eres the ody in tie modaon ill relax hoe tnsues inthe chest and sheet vi 7. ras you uot parm tkmiy agus! he heart centr and bring your et ‘tm behind your back so sim Back o!he Fe and pressed on he Shine apposte ne rghgaim Fee! Bre enarging play thas sup and begin brea of fr, breathing capaty and werausty Prough he oats using the naval pol as. pimp. Alot 2 mints, hale deeply src old as long as is comferlabe and exhale Mesa qu Sy fora ew minutos a your spine emit and your Rance ou lap feoing Dvine nat toes gyoat cre of hiatal, his brash, his pans = ne selects is malarial hs W000. cay pape, er wh cage ceneideration ‘to wha wil prevde the mact responsive medium for is teents. Yee fandarartal eo the ming, el wardering,unace pines av let ‘enfietrig desires The mew lagely an unknenn acer nthe process ‘of ersaon itis necessary lobe ate fe tune the rind to the bs He forces witin ang stnaut and Be able to vlan Ine mental procnsse £0 tral ne sports creative impulses can ems though tery and honey “Trove exccies wil p1v0 uso i ey are dene regu wherever you set yourselto be creative. Cranive concartaton onthe paca of thas expres wll pen the channels tough wach your ene ero avviy ean ton, 13TO ACTIVATE THE CENTRAL NERVOUS SYSTEM. AND STIMULATE THE PITUITARY GLAND JUNE 17.1993 1. Stn aesy pose uth your eloows bent and your hands @ litle higher than shoulder evel Th index (ut ager of eae hanes peintng sit ght apwnrd andi tne cherie finge's are cures nts aistitn the thum ontop leckng ho frig ino positon. Make your ptr fnigers if and a barca stool. Wirinko your nese up 2a tastt ts your ep ip up fm your tooth (Yeu wl lovk furs) Begin a song bros through Reto of your nose. This ick as lactan broath offre, bak Itmust be Panerla Cencontaing gn the bath taraugh the nestle snd maining the posure real by wring your nose will ciate The We an8 pngala energy charts 4 minutos 2. Sin easy poso wh your hans cured tke lors claws, the palm lacing outward. Begin to punch sith you hans fine ths lveke prstion. rr your mauth no a0 chap an raat ‘and Gut theugh the" shaaod lips, Mowe quickly are the force of your punching hand lee. ale ie bean rhyth. Use ths motion (oleae your inner anger. Be physically. marily ant Spiriualy aggressive Alter 2 112 mira, intonsiy your mouen asf you really were a hon making ‘ferocious atack Continue anther 1 1 rirares Inhale, held tho breath, and tae the entre bo, and exnale Repeat ths inhale. nod, and ierse tsa more tes, Ths eyercia wll Nek ene away cepression. 2.88 in easy posa. Stick your tongue out as far asi wi 9a, when I sachs Re maximum, clap your hands fron of you chest Pll your tongue bade in Repeat te tongue meavemant and te ep, Pull your longue inane sontrua When you sretch yout tongue in ve mar te lite card lunderthe longus pulled ar hat pul sites Ino ceria nervous ojetom, which fo te ontol tenter of yur ile. 3minuies. nal, stk tho tongue out the maximum hold he breath er 10 seceras, in exhale. Repeat this two morn mest comple the enti se Tie oxoretse has a progressive and gradual pac onthe nervous aystern. Mest people ener lence tus sequonco ofr system sgrsoats alter you do 80rd tans tne ane ofthe fengue wa sir hurting. thon the tongue vl Prt on both sides ard thon, ator Sonate, tie euros in your hea Wl iat changing ana ya wit fae 9K {Sim easy pasa and place oth hands cn yeuroronoad ith leigh tagare touching Ie lershoed. The elooWs ara oul 1 me ides Up ales! at he evo ote forenaan. Clase your eyes, Dosen cal, ant sing along win the charting trom Wahe Guru Kurs Aguanan Sadhana tap 18 Min Inale, concentrate on the point bokicon the eyebrows al te woot othe Nose, bringing al yout energy thera, and exhale. Repeat this two hove tees to complete the exercise, ‘ter you have done Wis set, do rol drink alcohol or cles rin any way stimulate yours Hest and preserve Ho enesgy you have cated Ir wilhea your Bcd very much 14 Ihe inner Sat ofine soris ‘tng, waxing ‘er youto voaize that Sot YeFOR INNER VITALITY AND STAMINA SPRING, 1992 1. Belance on your tes and tngtins wth tho ness sag DUO osxed Rapa move Your Nps om side 9 ade the an arial Shshing sab SRes 2 ihn 6099 pose, een back o sixty dooteas Fol your gem across our cheat ae tsk yr obo wi Yur Parts al Get MED le FReop your nama ath you en pied mand el yout shoul rsa owe ole 3 trates 45, Ue down in tab pace Be ban rardsto the eral ol your back nd Tete your Singer, Pelee your arms up rio yoga meas. 3M 4.Cioss your leg nots poss a bacon your sons. 3 nutes. 5. Sitch your lege out nro yeu ard gab you oes Brg your Theadto itr anaes nnd come back Uo-Do ths movernent epi Times ond, Bree normaly, a! do breath oe 6. Stin oasy pone, wt your hand in pra pase inthe carter of yout ‘het Pome your aj at ine np of your nase Keep yout ca cher eutamg neck sight Pum yar rave pin ats imagns 90 ‘on points eet ind area You 8 Mines “To nish ale deeply, ld your bata and tightonavary masce of Jour body Hetna Breath for 10 gocones nd en Io Ou of te ruin explosely ie cannon ire, Repoat is 2 more bes. This et tats ony ean Ie anit Youean Agueran 15IMMUNE YOGAI JANUARY 30, 1990 1. Siti e9ay pos0.The elbows aro bant an ho ars ave athe sides pall lacing forward. The hard re asout the love of Uh ears Th Fngore are spread Bagin rapidly moving yout hare n Srl cues ‘les Thate elas pase tert oT faoa aro asi" You Wee Using Beth nando wipe arnifror ont you. The Movemoat fs 80 tagoious thatthe nitoeke are lag a fe 2M the grou curing ne reg Keep your ayes open dung ths cxorise © 12 Minutes This enoresss works Sn he nymus sland, ne giznd nic control iood dseeses Itpremates good sreulaion in the breast ares, The tea acum he alarvere a! he shoulders wl be warkod en and ‘al fet he elit othe movement FRetex 1-2 Minutes, but dort love your eyes. your vison becomes huey, cone gio ot water. 2, Bend your neck fornars and press your chin agunst your chat and reveal exetee lor 21/2 Minuto, Tis exerci menos the party raid physicaly, heaity parathytod keeps us young: we got old because the paraty ci doea net supper our yrod. BonaAng the neci foneers inns nay pute presi onthe nyo ane paraihyre {Pioaee noe that he & Not OU normally usd Term of llaneara [nana it vartion fi) Fakex lor Nina. Keep your ayes Oren fan stay see. 2. Sin easy po3e, put your hanes.en your nes (hands cup around the kraes combriaiy) Using the strerain of your hands begin a somal flex of ne ares betwean your shoulder blades, 4 Mines. lax but seep your eyes open fort Minute 4 Siting in tho same postion as exercise 3, begin churning your eiges. ve area, mouing eourter-clockaise. Churn powaruly fo mave the lowes verttna next fete toons 41/2 Minis Ths wl gi your ‘scl a nev toad cupely The rsx glandular eyster ia cor ‘rolled bythe pele one avoa and hs adjusts et area 5, Ral your hand around your wists for 90 seconds, Relax mines, thor st ar walk arming. Keep your eyes open. don'.be sleepy. sy ‘ler, a! al Take ste fo he glandvlar seceen penevale inate by 66 Siting againin easy poss with your hands on your hee, begin pu: 16 tam nota per- aieves catering st dens but a0 tater fo te ho 054 ofthe touching feamad as a soos svat 7 tach 2s (goed stant 10 f gooo siaaent Sha i ae lorena veHe usta for Exarse 7 Ina yournavelin and out Breathe rermeily Keen your eyes apen 6 1/2 Minutes 2-Touch your thumbs tothe mound ofthe morcury tits) finger and make aft. Raves your bent abons, wth {your fists in ront al your chost. Caco the ebbows fr ‘ward, 2 Minutes This stimulates the magnetic area ol hehe 8. Crse-urous your loroams andhars ravidly in Font of your faca, Look straight ahead The fingers are together with the thumbs pressed in and te palms aro facmg towards you. Tho right hur es noarost the body, Lean backward afi bi. Move fat This is for the nervous system. 2 Minutes. 9. Beat your bows und upperarms against your ribcage {lk chicken wings), The hands are nfs The arm pis are the eanter of she nervous System and must ave dung tna exorelse. The aim futthe ri cage ragidly and hard. This wil make you young. $ Min- Broak: Slard up and yo for a walk You cannet sit Yeu must alow tie system to absorb the energy. 5 Minutes 10.Sitin ensy pose, Sick out your tongue and do breath Offre tough your mouth 1 Minute To completo: Inhale hal he breath 20 seconds, tighten the bay and exhale, You must send the energy tothe entre Doey. Do his two more tes, Fhe mtv pent isthe source of Ihe maser ceneray tt ov lates the Kun al energy fo ‘awaken and owt is the source of your faatinner ‘strong asx 17IMMUNE YOGA II JANUARY 31, 1990, You nif need 2 oranges 1. Sng in sasy pose hold ne orange in ench han Dig your fe tiger nals ro Pe orange asf you were hed g in a boris dass Your ‘ews are om, palms are fac each cher, nck the ranges UP above hauler ivel. Your eyes ae onthe tip of yout nase and the Tongue is ol Grasp your oranges git wih your fingers ely ‘8g hom in The Tigers ae ho arkonnge of ho lve parts ofthe bran land reprocent io lll and right hom spheres. Play "ako Rakonnar™ boy Nina Kaur ory ally Keop Ihe poste al stay steuey 17 Motos Inna and exhale. Shake your hands ever your head. U2 Minute Wale and tale snd move around the fom, but de not ae your ay, HrMinutes 2 Sit down again holding the oranges as in cxoreso 1. Eyos ar a the tip ol your nase ard he longue is uly exonden out atthe mou. Play ako Rakonhar nore oualy he tine. 14 Mewes Relax Shake your ans and jan af around o mews he energy ‘veryatce in body. Pes your oranges and oat trem, 8. Stn easy pose, Look upwards toward the shy and laugh as loud as you can # inte, inhale ar relax ‘a kart this verso the arnaetion detnen the fagars Anathe fve ‘slomens, The five eizments ad te fue pars o¥ Ne ein wn 280 ‘homisphare covespond Thay stimulate te brant releaz0 4 prciems Soa emotions at fy achieve a nen tegration seg balance osx 18 Trisis a very ower retue gexpenance au a ich your angor at bre time ottith yeu nner anger wich oualy cone yourmeca As you do Ps aye tow pour ody ogo ough ts ehanges: you cough. sneeze, ory sto trough i Lett outratury consowusly veFOR ENERGY AND REJUVENATION APRIL A, 1992 “his set ist b9 done at the batroom sink or someplace where you eve @ barer a supper! to Nol on 1.Grabthe edge o a snk and, using itor support. walk your feet backs ‘wards unl yu aze aida you' body at 4S degree sone ram heels tothead. You wil fea a seth your Ramstangs- Bog ising and Towering atanate nee walking n pace wthout ing the tes ot the ground, Your aims and age are uly exterde ard the Body tends sig ine miki, Aa you wel, you may loner you hes, ‘os net ave fo behais up. Wu vgereuty and work us «Mea 17 2. Stand wth your fest ehaukser wth aportand eaten yout ars above "yours wih the pains facing frre, te slows sigh, bert, on the figers spend wide apart, Sing your arms rer sto fo 2d, teeping te hands above shoulder lov The rromeatum of te arm Sing il sause Ys ips tw swing you are doing he movement wih faugh free. Continue 11 minutes {Once again grab the 66g ofthe sink Bond a he waist wit your Read ‘ion between your arma. Yu wll fe! a ateteh n your Ione Back ‘andthe backs of your lage. Relax and ston for 11 minutes, Tris s01kveps fore arsoutely eaity, beens (io mmetavorsa ‘moving forthe (tay. oops one n shave. 19YOGA FOR CHILDREN AUGUST,1991 “wo exercises mustbe done wit a parter 1. Sitin Rok Pose win your hands in Vorus Lock be your back ‘Goen your mouth and stick your tongue aut as far as youcan Inhale ine Up postion and, a you exhale. Bring your forehead io the {round keeping your mouth open and your tongue ut Tis exercise Gomrecte iaianens in te rprorcm system 2. Sin colibate pose ata your hands n Var Lock on the top of your Thea hale and tela. Exhale artist righ. This etc bal faneae tha glandulaysysier. Is panto stn ceibate 90388 fa ination ha he glandular sytem may bo ou ofbalance 3 Sit in easy pose, tack to back wi a partner. Gross your nands over ‘your eat (ght an top ete) and press them ighiy against your {est Blend invare a touch you forehead inthe ground and coro ‘Sting up sug and it your back ae pine against your partner's Spine, Gominve ata stacy pece and be carol not ht heads wth your partner Thi exctose egjust the se 4.Sitin easy pose, facing your partner: Pur your hands arouneé each oth ors nee ah jour arma simaigt and begin ghding Your spine in Sreular mation topethar sith your partner This gross cares ‘mensiual problerts and balanane the sex glans iso Peis lo ore ont breast cancer 20 tis easier to prevent oats ie to conect an unbeaiiy con ‘ibon once t has established sett Ts se stengiiens fra balance hen Doe lestomeoae thm fe face adelesoance ‘and aurea15. Fog pose, eihaing up and exnaling down Se times This exercise sretohos the Le Norv and wansiats seal energy. 6. sen your stomach wih your chin on the gud Mak fis of wove arab and neat nar agus your tacks. De tis as harden fst 25 you can. This eres teva ee, 2. Suzy on your stomach, tum your cheek io Ie sean fa nase Pre Tepd yeu re soeping aa aoore, Hamar ces wk not se ht 8. Buns elt ce your sme your ses ana lek thee thre, Do rot ‘bend your ars or legs Bacorne ha log arr fs! ore econ ‘an then be ther Repeat 7 or 8 tings in each dation. This exarise wi oak don ansthng in yourbooy thet aaa be geming and vate ag re il ‘There ae no Seis or hase exer. Do har ae ong 23th biden have aeriion spats partepate in hem (Ault Gn is Setcan do each exorice br $3 minutes) hen tears ye 9 ther, invokes their agains. Create a etry or seh teen 1 re terd tobe anmale-nhaler i takes te ereate an imaginary env mont in which te children con portespae wth onthusman and asarosrenet 21YOGA FOR YOUNG PEOPLE DECEMBER 31, 1988 1. le dawn on your back ast bat legs up to 30 degrees. Shake your ‘at an logs mata youre! dance. Your kee and anid jobs shake but he legs are generaly sak Seatno deeply. soko In tytn, and chant alongwith to ape ar Har Hr Har Gobind” by Nii Kaur ara Ques Pram Singh 41/2 mines. “To develo inane stamina: Lie on your back and if tot aes up to 30 dagreae. Shake your eet ana lags, making thom danee, breathe deeply and chart anying yeu ‘wantor 31 mites. 2.81 nGelcate Pose (Si on your hee then soread your knees and ‘eos unit your butocks ae onthe for bewoon yourlegs,) Extend your arm mh the ands sbahly cupped. as you Wars lightly mola Ing something vary provius in ach hard. Begin pushing outst ‘ght arm 2s you pu ack your nf arm. The army rain eet ke | pune, ond arm moves autas the eer pulls back, Lot your Bey ‘mow lit and rg athe ait wth oo punering matin. Close your ‘59s and cram’ along win the same tap a5 in eserelae | for 2 Nin 9. Stay n Celie Pose, Fase the ers stig up ewes your head na than tring here pais cow on Me grout om ether so Four rae. ase your arn svaight up ana conta Hite groan wth ‘reat ferc, using your whole body weight, Moo ta the yt of Hoe Singh, Nar Singh, Neel Narayan by Nimjan Kaur t mine. ‘Ton sie arms ovtfhoad, join them wth te pain together wi the Jhpier (dex) Hnger extended and ne ober tings locked aver ach ‘her (as beginners Sat Krys). St quoi snd modtata onthe Imus of te tape. Keen te spine pulled up are arms sagt Alot 1 inte begin to chan eu tom the navel poe. Carte duning or mewes, 4, Lebac wih te loge sl in Calibato Pose, but wih the bacon he ‘igor The hard we inthe same muda ea h exerase 9 but now tle laced atthe naval pow wih tho Index ngor pv tai wn, Continue to chart aleng wih tne tae fr Mires Nyaucanno! do this pose, thea ie ds euse in yout Bay 22 Preis ory powestat payehe power lr to haved poi ate thor the » cove rake fnaient wiakes un ave trou baste canter oF Boao Sates thom ‘tht foun Ianeittoucns te seventy per sian Ines 2h Waning tings wih ne ua settuly nip the cron work et frie parson veby fh [NG KRAse ch 5. Thiscxecion is dno wih Ragi Sat Nam Singhs taps of esp “Solorsivcn your ele with yu ns prayer 20 Une carter of your coos ang ta eatery pea (2D5t "AS conan Sing om you Heart enter Wren Her ‘Shae the ine hat bag nh -Namesteng ‘Namo. bow your head down a de foo ands up gan. Your hans fre cn the oor on ether ae of your knees Stop at ‘Cha Chi Chand” 3 44 ris {Eyer you dan know the wards, ton ard ry to chant long wih to tape) 1 Hans (Swan) Kya “te kaon up the spite ane nigorate he spinal serum, rnproves the quolty ofthe bcos. and muvenaios the pey mtr of tne brain I releahos the esol, tlds avength nthe body and keeps tha Roam qc con Sion yeur eats uth your hands en the tee on ete ide flyournnene Round he spre oun (which pute hi ‘tothe chest an rounds the back ef te neck und boar Sour teed tothe ost Pathe ttl weight of your upoer boxy onthe ope of your his as yout ead bows dou From pasion afen your back ancilneck ax cobra poe fry upntoa siting postion and gia founding your spine ‘Rtwerd agen The movements a9 unulaton athe spe roumcang vchig, and soir, Dots motn YOBtres {rtorg the crave spine and neck. when she gnats con auered ina rey dosteyed Ino oni itor dive of yg, boenuve thay so toe te apn 21002 tomene perp vcanguerais e 23We DL tao Exercise 2 & MORE YOGA FOR YOUNG PEOPLE LATE DECEMBER, 1988 {Four Comer Lotus a agua the nao ing an yeur back, rise your ‘Sens and egettshe grand Spread al our abs wae open nd Srv You wl be balancing on yout ower back | mane 2 Sin Baby Pove and rom here seu to Camo Poem Si in ‘Carel pose and cr "Hae Har Har Har Gabe ously wih te ‘ap by Nan Kau as Gut Pram. 2 8 wires 4 Medtaion to develop unconquorbl sit Sitin Eazy Pose ih the hand h Prive Pose athe cantar ofthe ‘host Tha hun are looked Sa wth asia spre the ler back ISined ane stoic vighty Gese Youreyes an oka tipo! our nose fh tne close evel Chart along wih Bl Ae ‘Sra and Bhal Gurucharer Singhs apo cl Ja 78 Gang” paling he aval grim wth each apetton ete word Ja" Conine 31062 24 ifycu can per feat Game! Pose ost boos. me Seon fib oto Topertet Pas trot yx 200 sayin) mutes Start fot toto vw rnin on stony ant advan yout Te Garg’ per seth by Doar ‘snd oan mo fats anta our rave pon obodyes Sonporyte ney ron 908, ro don, 29 ‘ae nao v8WAKE UP, WARM UP, AND GET UP. SIMPLE THINGS TO BO BEFORE YOU GET UP IN THE MORNING MARCH, 1992 This outa ie very halt on ' Bfoe geting up an belo cpenig your yes You ster ne mute ding he owing ings, you eso then ye aye will preserve your health and prevent disease. gerapant you do want 1. Ciench your fingers. 2. Move your shouiders in circle 8. Tense and release your lower back 4. Point your toes. 5 With your hands Hlat at your sides, stretch your whole body. 6. Curt around sinuous like a snake, ¥ lett and right 7 Putine palms of your hands over your eyes, open your eyes while your hands are covering them, and then stowly move your hands forward and away trom your eyes. inthis way your eyes become gently introduced tothe ist ight of day. 8. Maseage your mouth and face withthe palms of both hands, 9. Cat stretch left anc right, 10. Raise your nead up slewly and pull your knees up to your chest. Now got up and enjoy your aay 25RE-VIBRATE THE IMMUNE SYSTEM JUNE 2, 1986 You wit ged a mixta of 2 pats phroaopa juice ard tart coecnut| jue for this get ave @ 122. eval for each ofthetwo limes tien you ae required dan your taco. |. Rlaice your hanes above your. pas facing forward Place tie ‘gt bel gant he tack o he fof Nand wi the tubs crossed ‘Sohal ho ght numb 0 ont of he le. Gp the hack of te et Farel with he eg rane. Then gr the ght or wh the et ha Contre this eto, aomating the gigs myemcaly Wake a cle ‘ST your pean brea srangy and ey evouan Be meu, Inala and gp wh one hand. Exnao and grip with he other har sOWases 2. Place your thumbs on the mound of he etn ingen finger an ‘ose ho ist arouna he hum, Hold jour se on ese 3 your ‘head Inhale and Nola your breath or 20 oan whi shating eu Inands capil wrd powerluly Exhale Do this ele, Pld, and shake aoa of seven tres, “Tras mosemort wil totaly revtalza your you realy do iar. De svi seh svongth thr your butooks move to weep yeu balance cue ing snaking 2 Dink 6-12 07 oyu ice. Retox 3 nutes 4. en Muda: pols your arms cut othe sides The ebows are bent wth {0 froarns an tngers oirang upwards. The ams are ged back ‘sathar he forearms area ite bein the ears. Te hands are about Ime level of mie eyes Touch your thurs ana Mescury (i) finger od bing yout ans are forearms arr of you ea and ten rea bback0 he Trt pasion lose the musia. Touch your thumb and ‘Sun (rng finger and bang your hanes ad orearme in ont of our face tho rf tack of ea pestion lw sts. Rel the smut, Touch your hurts aed Saturn (ce ager ana bring your Tare a fowairs te of your aca the retuy bask he sides Floats Une uc. Touoh your um and super (poiven ger ad bing your hands anc forearms err of your fom re ei ok {thw sides, Release ne mugra Then Begin tre enive sequence feganw the Pub ane Veen nger I iimpartan a big the 26 He have to sirengths: oe Ne torea aes the recroaive svenato the ie tore wae we‘Emeae movement tam tein the a tp Me or fhe forehead You hele aroun te hormonal contr of Pak. 13 Mules, ‘5. Moke a wie "of your arma. Each arm pointe us ancout oto side ft 80 degree ange. The ingemet gach hand a togener ou he thar is telchas amy rom to Pn eur chine MEDD up an yeu breathe upward throug fhe mouth Tas cad the aKa tet “ho beatin in yt i a tape of Sat Ham, Wane Gur" Uindan votson. The ams must at ewe Brea poweruly 4 Min Tile, Yen your arms and nande, and whale Hel your rasiion Sandia inca along wath tho tape Close your oyes an heen your {ce tered upward posture of sesasy 1 Minute tale and rol Shoe cut your souls 6. Armaan roto tre bady and up ata 6o degre angle. The Fras fre tgathew te pals fa, np sows. ho ips ofthe hubs Tove each net Cea your eye, Feel aon of energy coming through your palms ae pur sour nave to he ym oF "Bnot lure Hoss Pag Sat Narn Sing UD. Ile sete end fe youhol your raat or 20 seconde, to tho ae ovce energy fens oak, 7 tnx your second jube Lock your hands os your haa in ers eek Tals your shoulders “et and igh Your shower wt ho OK of your body Ts loos Shoup the vb cage ans benolts te rurure stor Sing long wth “Sat Nom, Wane Guru tase (nan sersor). 412 Mia. 9,vith youraras payer pose above youl Head lock you hums ard oap your aes ae stag as posable, Ta ond eght ome (ee etyur spine. 5 Minuten, Yo Saar plays “Wabang up te ‘toons’ by Heh Kaur and Guracass Singh ting hs and tie felowing warece 10, Koop your arr in the same postion and bend forward 0 toveh ths (rowed aa ise back yp. ban athe area of ho rd ard 8th ver tebrae, ber way eon 9 Mints. Fen! erat your ora oa Eo ound and each he far back 1-2 Mine. Ei Note iron tie set was tag a Tage: ne we Aton eas pure pineoone jes Sate sacar ‘ink was pure ‘Secon paca $03 Me Baia eset tn to provide ‘nove vara © reser cuak by Imising tha 90 Inices in he Preportone beso a Bagrng of Ine set 27BALANCE OF PRANA AND APANA DAAY 25TH, 1986, | Le down at an ral your fog io 80 degra Fest your ers a your aes. Hake te of your hance, Fel fat your fi re vary remy. Roe and lower both your Ronde att sara ie YOU ae ftrg wel. bensing athe enous. Beng tha fsa o the shoul ders and nace down to te grune wre kespng tne voper arms on th rund Your leg tas up 0 Gennes Mrougrout Be oes 160: Movo a6 ft a6 youean. 2 1/2 Mines, “Tie onercic creates a balance betneon pana en agora 2 Rave the night log wp 19.90 degrees Rai bh ams up 10 90 Segrees Koop your hands im tlaned fete Band the stows ane law hear nd hen ra Ins arms tack pf 80 sagrees, Move ‘ne hande up ard dona together. Comnue this maton 2staat 38 you cant Nut, 5. Pur your hands under your buecks wth the palms up (You are nding ‘your btooksm your hare} Do alerts eg is 0 0 degises 8 Fackto to gtound. 3 2 Ninwtes. 4. Cora upon i ou, wth your weight apy sted on your ange ara ee, Wath one soo, but yur aes and gs a8 you ‘were actualy ncwng round. jou Kel czay you must ep Pas Fmedtoteiy Opes, hep gong ara mo fast Yourhps wil fmave a lt 212-3 Minutes ‘Won you are super tens, do this exsceo fo Smarter you il be surpised how ene! you ul became: 15. down ft ih te arms tat on te ground ove your nese, srt fol your Secy Fico up. band forward ana touch yourtoes, Us back ‘down ans contig. 108 nes 6 Stand up ane ens your knees as you were siting in chair Kees ‘your knees bent and your boda ow ae passin Yo es a bet and your hands ao up a saulde evel with Dumb ona ne finger gyan mura Danoe slang ths pasion tote best of {our ably Play soma ehyehmie muse [Yo Bhan payed "are Na Mama Hess’ oy ag) Sat Nam Sin) Tat exert wl gv you syouand gor Il esrbate you 0 anes Tae sama masts layed trcugnouthe remainder of he eacise set 28 Msc ofthe mis ‘no te box desion im shown frou he location ard fneten oF he ube ener Bis. Prana the encray of ania ae Info Be oo trios the args am rear Apna is tha encigy of ‘linia ad Is conral toca” ton to aree Delon the nave! pot anim the Tower pat The st ‘tion Pow bomeen th ‘areas ane he ‘ele orerpae ‘hey hoe You cn cen Sees Jou ‘need and on fate tans, thoughts. aed soky menos ‘esk“7 Strahan i ae 1088 your a7 OME your ee, ck OU YEU ‘sterratly andar ie rance 2a es 28. Los your hansen our seh rn ‘ae cance, Kick har! 2Riacoe su eo oul your Toe Le damn tat on your back Maka fits of your hards and hammer your Teall, Cant ht so tard tht rach ar era 9 sl irste the bey ros. Mave fst 2 Ruta, 10, Comme up int stretch poe ut yours pre ke hehe ches, “Thecus ao sth wh he irger pong wart rae 1 ‘es ae lookingat he les Balares onthe ap bene ana the rmbt, Bl $1Standp. Resse yatr ams, come your oye, canso, and ump. Shave Lp eft in yout body. Move vigarowaye 2 tinases 12. Sten yourheee and eck your nates Ingemar in ten of your boxy “Jour aims ae oun onto” yout Seay paral re gard in re burs sah Ou noliseed Male yor ats yp 20 dearees ard lower hem hack ne sarang pes in as ast as UCT ‘inute.Govtve fis movement In Ihe ane phir, wha sowly ane gradualy oven yourself ko you back Woop roving the free 1/9 Mana beeps le ry a Rak 1£9.Came sing cus paso wi your mand gyn muda, edt ane ry net sor te the mask Concentrate roto uate. Ars Fame fing aiong wa the muse. 4 KarazOs Iwate doepy and exnale mee tees tins, 29CHAKRAS, PHYSICAL WISDOM AND HEALING 30 BY GURUCHARAN SINGH KHALSA, PH.D. Part ofthe ptysical wisdom we find in the body comes from its connection to @ subile realm. The body is physi cal We can see i with our eyes. But the body also has another field of energy and activity that we cannot see wih tho eye. Yogis whe have trained themselves to see this energy field say its lke light raciating in complex patlerns ‘rom each call of the body. Irie hid and constantly moving. In that whitipool of actly, there are subtle vortexes that interconnect the subtle and physical realms. These centers of transformation and connection are called chakras. ‘These chakras interact with and influence our thoughts, moods, health, and other bodily functions. Thay exchange ‘energy bi-directional ~ Irom gross to sublle and trom subile to gross, They are doocways of consciousness, ‘There are seven major chakras. While they are associated with areas ofthe body. in actualy, they shift around “ke swirls n water When the mind and body are heelthy and vital, they tend to project through soecitic areas. The ‘rst chakra Is near the base of the spine and anus, The second chakra is near the sex organs and the 3-4t verte bra, The third chakra is near the navel point. The fourth chakra is near the heart center and is associated with the ‘thymus gland. The fit chakra is near the throat and is associated withthe thyroid gland The sixth chakra is near ‘ne top of the nose, associated with the pitukary gland. The seventh chakra is near the crown of the head, assocl- «ated with the pineal gland. ‘The eighth chakra is the circumvent field that surrounds the entire body tis like a filer and shield which encloses the other chakras There are hundreds of other smaller chakras altached to other organs and to merisian points, but hey are commanded through this central system. Allshe main chakras are connected by @ channel of ‘energy called the sushmuna that travels up the center ofthe spine and around the brainThe following meditations strengtnen and tune each chakra as well as interconnect them into a fully functional system, Practicing thase meditations can contibute to the healing of many illnesses ental emotonal, and physi= cal. You can practice them in any order. Each technique is complete and balanced in iteell It will open, adjust, and strengthen the chakra. You ean have @ great benolit rom practicing any one of them for just one session or you may decide 1o do @ meditation for one particular chakra for 40 days. The last meditation, Sodarshan Chakra Kriya isa ‘ost beauttiul technique. It balances the flow of energy through all the chakras so you make gaed decisions and altrac appropriate resources to your purposes. Kundalini Yoga opens, maintains, and devoiops the chakra system in the subtle body Its the fastest and most potent approach discovered by the ancient sages, These lechniques wore closely guarded secrets. Yoo! Bhajan, under the blessing of Guru Ram Das, has made al these techniques opanly available without restriction. He said, The Age of Aquarius is dawning and every person has the opportunity to elevate themselves through sadhana, techniques, and commitment The old ways will quickly change in this fast, electronic age of ght | am just @ post ‘man for those souls that have earned the destiny to elevate themselves: 31MEDITATION FOR THE FIRST CHAKRA JANUARY 22 & 23, 1991 Posuce: Stina cemitable postion such as easy pec, maki 98 Tat your apne stag “Starting Postion Your am ave ek! al a your sos ith the eins ‘Dat ae te ple ol your Mande acing eachother. The pals are ‘ngjou owns exch other at 60 costee ago. (To pul he hanes inte soneel poten, bag By hoaing them wi the palms fe “owwors Tt tho per acige of ee Rad up 60 gece coat the orb ard oranges are the right pat ol he bles pare of the and) ‘Warm Lip The ial watmupimoives meving your ants slay ard ‘Pact sther fom tre starting poeta, snulianecusiy squeezing te SSrusmil the hands moot the carer of you" boxy at wn time freconactionf the ars i feteesed. racic Sri ie tes ml give you te fea ote medion nofre ai ne ae oe mor ate ae. anis-The madtstion scone the toe af"Hummees Hum, Brahm Han! by Niyan Kaur ans Gun. Pram Singh Tho chanting per Jonmedi a peclal way: Your tongues ecessog" Mat fetus nd etn th batlom ot your meld and ot used te chant hawnantn Ths wl price a pressure tat wi be Fe inte ‘hwekoone ares Feu The ojes are evsedt tho ip ofthe nose Meditation; Fron the staring pstion ih a sai spine and eyes Tersed at tipo! he nose, Farhad ave brews iogetne tte tenie ofthe bony (sitar clas in we csthet ard strong roves, The test ave beings the Nard hana in as you cn “Homma hs ih ta razessedtengue The hanes stop bnety “andibag fo move aga you chanl"Branm Hum angina he hands tagethern hart ol ha body Won the Pans move. Yo Sueecothe anes earn Mat corracson wit he nan touch and then youralax te anus, ecu your anc tthe staring position nd bagi9 again “Fn Begin mth 77 mites aston wouk upto 94 minutes 32 1 Kua Yoga ne dont matey Deay.A person meet rhe sot ar ear meascpine 8MEDITATION FOR THE SECOND CHAKRA JANUARY 296 30, 1991 Pose Gt in 9 contrat sting pastion such as easy poze, kr ‘sure hat yur spine sraight ‘State Poston Your ams ae outta the sid, elbows bent wh ho ‘pam ofthe Nand facing aach other abou shovlser ath apart The fas ete srgiedm toward sooh ter a «9 Sagres gle (To pLt fhe hands nthe covet poten, Beginey alcng thom wih Ms aime facing doneware ithe ner adge of enc are up 60 Sagra a hat ne rumbs a eragors ae the est Part fhe titad pane of eben) ants Tae mediation cone te te tapeof-Ex Ong Kar, Sat Gur Prasat ty Nagan Kaur ane Guru Prom Singh Theva chanting | ‘buhe event ha action i done with tre yt of ths tape, Fecun: Tho yas ate faced athe tp of erase, edkaton From ne staring postion, bing te hands twas tthe confer ofthe ody bl do le ham uh. Tis Stray and ohare, someting tis 9 clap edhe auehing the hans [Ac tihanes move maar, epi he soorgen ane ease ts ne fara: maw bane th sarin pation, Foren te BOA ‘amt at Te base oF he een organ ander Ten the cation Incas tacit. Tvs net mul brand, he rus and nel Dom fra mot conmacies wih fe 964 ofan “ene Begin wh 14 ovracs and ally wank up 934 mines “Te Fives inale and noe the brea and ighten a ence cory muscle Inthe tod hold fr 1 saconds ad 1a oly. Rept th kang. hodng he teeth lensing Ine he anc exnaling 2 ese tines. tahoe is por poseainer thas Ihe rato ie you waleo fnpan hose raion hos. ve 33MEDITATION FOR THE THIRD CHAKRA FEBRUARY 5 & 6, 1991 Posturi in 2089 po 5, mating sie that your spine etch ‘Starting Postion: The eons are Bont ard the hands aren payer pose, "Apart ol he pale are touching and pressing oothor wih equal foree. ania: The meditation is dare tothe tape ot"Humoe Hum, Bram Mun by Noinjan Kaur and Guru Prom Siagn The chaning i done wih the {ipo the Fong, Foeun:The ayes are focused at the ip of te nose Mediation: Chant"Humes" wi the bp af he tongue and press the hans “gether a5 ou pul Ne nao pein inane ban release i. Chant "Phun ago weh tha po the tangs a8 yeu press the Nands together ad pul on ihe navel are lease. Chant Brahm and ‘azar apy the pressure onthe ars ard he pl on the rel ard felvase, Chart Hum and again repoat he prossue, the pul ad the (Yoo! Bhajan sald hat tne hand press was compression ha he beat ofthe rear “Time: Do tia medtation en for 11 minutos. “To Finn: tnnale and hold the breath pul in on ho nave ane press the tp Oho fangao agare! he ro! othe mouth HDI for 15 soconss and shale: Rapeal the shai, holding te Beat, pling inn the ‘Rel pesong the tp ofthe tongue agans tne roa ef the mouth and ‘inal 2 more tes. Relax When ins madtaicn nas bess peeve this tom, st may be pee tod wilh he oot eek ape 34 You need grit Ya need ner vous sre Yeu noed he oat of you veMEDITATION FOR THE FOURTH CHAKRA | FEBRUARY 12, 1991 Poste: Sion yeurheoks wih a suaigh spine Psion The uaperarms are parallel the ground, onthe same love as the shore ‘Tho enous ara ton! arco fingeripe ae nearly oueing each oer tthe canter ofthe ohms near tna Peart sever. The hands ae Na ‘st te palms fing doar ‘Mantra: The mediation is done the rythm Hume Hum, Brann tin by Ronan Kaur and Guru Prem Singh. The mediation is slord you do not chat along with te lape FFacus: The eyes ar focused a thet of nose Mactan: From the sarin postion the haps and forearna move cut to the skdes ple facing down Pull te navel poem stongy are it th colar genus ae dlanhvapm shy ma focused meson. As he farms owe ack the navel releases) The ave! pulled in as Therm agek move back aut ato ses: Gomtnus tis movement ‘us the hiro he apo To 36 the pags Tine: 11 rites Toh: hale and nee-ne brea 16 s9eonde and reloass. Repeat Ns ‘wo more ties end vse Trusts the ar of ove 35‘Stating postion MEDITATION FOR THE FOURTH CHAKRA II FEBRUARY 13, 1991, Posture: Sit easy pate with a sete spine, Psion: This moxfaten is done holing an ape inthe pam et each ate out bows ae Den wih you! forests parave to the Ground ‘The hands aro alma up and he fingertips are neatly ching each otter athe corer ofthe ches, neat your host carter Each Mand relacet ent held the apole witout grap i air Chant along wth Rivijan Kaut aoe Guru Brom Singh's"Humee Hum, Brahm rin’ using tha ip of he tongue when you char. Facts: Te eyes va focused at the to of he nase Meatator From the startrg postin, the hands move nani cutster= ately As ono hand brings an api nana lors ff your haart oon ter the aher hand owes out he sie ard ars ts apple fo te Universe, Timers meson istobe dere eniyin the morning between GAM and 1 AML may be practeod for 11 minutes ‘ToFinen: inhale hold he brain 15 seeande, and rleaee, Repeat 8s "ue move ines and ela You ray now eal your apples 36 Aer ee Imvnatos ofthis eres, you vif experience joursal becoming “serie. ff ‘camera atime lime it por your tsar! vaMEDITATION FOR THE FIFTH CHAKRA FEBRUARY 19 & 20, 1991 Trese who do Posture: Sitin easy pose, with a straight spine, pata wo at Positon’ Thumb and forefinger are in gyen muda, the ther fingers are elaxod.ane sigily curved. The Inomdgo hands are on the knaes. Tha neck s absolutly straight with the chin pulled in, This is Jalanchara Bhand or = MOYO Deck lock, The chin rests in the neten between the ealar bones atthe top ofthe breast bone. The head stays level witout iting forward The spine in the neck s straight The chins piled in, the chest out and thore is litle weight on the buttocks. Yogi Bhajan mentioned that when the neck locks prozerly applied, a stretch can be fet in the deltoid muscles, Mantra’ The meditation is done to the tape of Humee Hum. Brahm Hum” by Nirnjan Kaur and Gury Prem Singh. The chanting ig done wath the root ofthe tongue, the pressure is fel inthe throat. Focus: The eyas are focused atthe tp of the nose. Meditation: In Jalandhara Bhand, chant the mantra with the root ofthe tongue. “Tome: 11 minutes. Bonolts: Practising tvs krwa for 11 minutes a day for 18 months will koap you young in spirt and looks. 37MEDITATION FOR THE SIXTH CHAKRA MARCH 5, 191 ‘The Sixth Chakra is located where the root of the nose reaches the skull. This chakra, the pituitary glang, controls the entire glandular system, Posture: Sit in easy pose, ith a straight spine ‘Meditation: Look at the tip of your nose (the *iotus tip") for 11 minutes a day between the hours of 4 am and. B.am local time and yeu shall control the entire glandular system for the next 24 hours and the chemistry of the blood will change tor the better. MEDITATION FOR THE SEVENTH AND EIGHTH CHAKRAS Posture: Sit in easy pose with the spine straight. Hands are in gyan mudra, Focus: Eyes are focused on the tip of the nose. Meditation: Chant “Ang Sang Wahe Guru" for 31 minutes. ‘To Finish: Inhale deeply and hold the breath as long as possible, Exhale, Repeat two more times. 38 Paonce gues you ine power o practice price gees you power inat Teas you 1 perro, vo ‘we meoration xa ‘non 8KSODARSHAN CHAKRA KRIYA ‘AUGUST, 1991 DECEMBER 2, 1990 Posture: Sit with a straight spine Focus: The eyes are focused at the tp of tho nose. Meitation: Block off the ight noste withthe right thumb. Inhale stowy and deeply through the lett nostri Hold the breath. Vertally chant “Wahe Guru” sixteen times, pumping the navel point once on “Wha’, once on “Hey, and once on “Guru”. (You pump the navel three times with each complete repetition of ‘Wahe Guru" and you chant “Wahe Guru* sixteen times. Therefore on each breath, you pump the navel paint 48 times} Unbiock tho right nosti, Use the ight index linger title finger may also be used) 1 block ofthe lft nostri and exhale slowly and completely through the right nostri, Continue, “Time: 31 of 62 minutes a day. There ‘sno time, no place, no space, and no corsdiion attached to this mantra it you are going to clean your own subconscious garbage, you must estimate and clean it as fast as you can or ‘as slow as you want. You have to decide how much time you have to clean up your garbage pit. So start with 31 ‘minutes. thon after a while doi for 40 mioutes, and then for 62 minutes. Take time to graduate in you can do this meditation or €2 minutes to start with and develop itt the point that you can do tt fortwo ‘and a hall hours a day, it makes out of you a perfect super-baing. It purifies, takes care of the human jie anc ‘makes a human perfect, sainty, successlul, and qualified. This meditation also gives one the pranic power. This riya never fails. It ean give one all the inner happiness ane bring one toa state of ecstasy in Me. ‘To Finish: Inhale, hald 5-10 seconds, exhale. Thon stretch and shake avery part of your body for about 1 Minute so that the energy may spread, fat ne nwery pes or yaga, neg uraats Yoga. ts 1s meragies wns “ss moan us rough ab careross ‘hears, Sodersnan Chakra Kaa cane te kya tr Foract Puntcaton of tre Crakeas i youa new start Ris Ine simplest ea, bur aie sme uno ine hardest cuts leough al barnors ot fhe naurete or ony shove nse tore Whom aporcen isin a very baa site tech gues mevsed from fe outie wi no Wore The pressure haa tobe sterlatod from win The ag fay af fe unee de (lassos garbage io the cansctous ma The a motes he Kundalnevargy © {We you the races ary aby and ‘ton to comast tne ogee tect the urna cu conscious on 39MORE KUNDALINI MEDITATIONS FOR PHYSICAL WISDOM 40 BY GURUCHARAN SINGH KHALSA, This collection of meditations wil futher enhance the use ot your physical wisdom. They ere practical techniques that fight stress, enhance intuition, and inerease basic fe energy. Yog) Bhajan has shared Iiteraly hundreds of mad. ‘tetion techniques. These meditations drecty expand your lie, coping with challenge, and experiencing your phys- cal wisdom. Moditation is the mindful direction of your awareness, Itcan be active, passive, estat, serious, quiet, loud, in roleat, or curing daily activities, Not all meditations do the sare thing, Its ike climbing a mountain. Al paths ead 0 the top, but some patns develop log strength (straight up the north wall), some develop esthetic sense (the gradual path along the fields of flowers), and some enhance interpersonal skis (the path thal crosses all the way stations ‘and camps). All medtations will develop seltmastery arid will engage aspects of the mind so you can live from your soul and awareness. Each mecitation has its own signature and distinct effects. That js the power and vastness of Kundalini Yoga in the Raja Yoga tracition of Guru Ram Das. There are entire schools of practice based on one oF ‘wo meditations. Kundalin is the compilation of efoctive moditalions from all authentic endeavors across many times and cultures. Is diversity is both chellenging ard useful. Any person can find a meditation that fits his or her conn need, level of accomplishment, temperament, and goals.~ ADJUST THE BRAIN AND INCREASE INTELLIGENCE ARCH 25, 1992 “Stn 9asy pose andl mua win bh nands athe sae tie. Fist tout he hark apa gnky (Mercury finger). then touch the thurs land mite (Saturn) ger ana fon touch fhe thumb and nd (pt fer finger Coetinus ths sequence eu @e nt euch ha thumb as fing (SU) ger eoping your age In easy pose I and vluase botn knees athe same Time ae you ouch each Anges wat the shun Logs move up and ‘ovine a buster Rapping ts wings. Reap the ars Bent ear the tore, palms oward the Body 2s jou ple he ingerps andthe knees, [Chant ‘Hurtee Hum, Brahe Hur along wth Neon Kaur tape Chant Touch tha ipl the tongue Yo he uppse pate. Whan properly (ted inh manner # wl geld trange Ono Word ofthe ira Gonowponds mifnane foueh of igor and thumb. Focus: Eyes are use al me te ofthe nose ‘Time: inte ‘Tris mestation can detousht to chon Diner nor is onteunt year Theres tmecan be aes 9 suit ther aiension pan. 41INNER ASSESSMENT SUMMER, 1992 1-To Know Your mer Balan ‘Sin easy pose th your ayes sed, fusing he tid ye pom Bing the Nene vn player pos athe cantor of he chest Site tne hana spud unit highor an th gh wih hn lagingto ths ght de The righ pa faces let aus Ihe Feta at below the wnt Breathe nang ard Slowly a8 you can, 244 mines 2.7e Kooi Yur Ira Pojection &, 1 sin easy pose wih no es cea oesig nt oth ee pt / ‘ners sp nked no tha alows on ater sot he eae eyutose Sey clas tops soo ara pose ces I 2 een Sitin casypose wth he ayes asd, focusing st the tid oye post 2 Beatie as ong ana slow 2 you ean. Place your dghtnand over sie view ‘eure at your heart conor at ross 26 Maré as yu can, mertain= ing tne pressure thoughout he oaaton Sit mneutes, 42 S00 Goan See opporie iy nat Soe race a Bian Impact ne youre vory recat, veTRANSITION INTO THE AQUARIAN AGE DECEMBER 1, 1993 1. Sin easy pose with yur lt elbow bent comfonay nl your side and ‘sour el hare ont oF your at center You! efthand ein at Sn te thumb poieing exter Stight up of bent bckwrd. Some pepe con dora ini mums wacked and others can Do ‘Ghionevee nays aia for you] Your ght hand sin gyan ma [ra reming on your night nes, hale owt, No! and wowly exile eoihat you besihe cxctly 2 bree par minute Corina tc 1 mi figs Vou ean be yawsethny walang fe socone hand a a ccc. bi mentally saantng oe 20 second sages, or by using te thumb ef your ight Rar ta mak fre by touching each of tne ves opments of YOU ngs Up 6 20 toes. oO a ~ 2. Bang btn elbows to he ides of your chest ith your as acing At Q 0 ‘each other and the fingers poling straight fonwara inhale ard, while eo akg Me ohangine treat, fe your hands up ove your hd and to B Ag ee Pf Tet tack down to your des 8 nos. Thon exhale. Stretch up a NA le = Or * ‘Game demn strongly and quickly. Do this eye 5 tines, ea £2 SHI sing in e48y pose, point the index finger ol each hand stmaight out a staining eniang vee trgersévoa tet Socae te Sturn 3A 3B Tiger anh fe tur Bove yours au tne des ue olating storing pestien — Orelng outward Your hands tothe outside msn excies Wien your ama a uy {nero ave your Rends back to your sides in ostiigh ine wale Feteting your hana the sein smal cles, Coninue for 5 min Jothspoint 4:To fins hal, noid your bret squeeze your ody ih, and ‘exhale Popest this 2 more ies, cheng mward Back o ho starting position es trees bor inne pscean (geste rast fon me quan Age vot eee cuties. Those of os who have Bean bom he oigage wil 2 Ieing man or sino ne oe taj at not Work As 82 Inve aeoper ‘nate avery one prorcus pevad otto tow age fom November of 1001 1 Mover ew, 2512) hero wi be 2 taating of ert nase nsico fat tt crease Bro") year ‘is reatation athe te me nvm te fects fine process. 43MEDITATION FOR THE NAVEL CENTER, HEART CENTER, THROAT CENTER, AND THIRD EYE SPRING 1992 4. Sitio ozsy pore.Purthe coma o your let palm aver your rave pint ‘and bord your right arm 30 that he laroarm is at ninety cegrees. The pale i fst and! facing forward. The fngers port swat up Look a ‘he tip of your nose and chant Har Singh Nay Sigh Ne! Narayer™ ‘along with e tape by Nirnjan Kaur Chant vith the ip your langue. Shinto, 2. Put your lef palm on your forehead! and keep the ight acm a8 n po: ton 1. Look at thet of your nase and chartSat Sr Sm Aka along, wi he tap by Nanryan Kaur Chant itn the Sp of your org. 8 nutes, 3. Repeat exercise 1 for 1 1/2 minutes. +4 Put your el alr on yaur heart cena. Keep your right arm th same 98 fe previous exercises Look ate Wo el yaur nose and cha "Her NarWwane Guru along with he ape by Nina Kaur Chan ih that of your tongue. 7 Mine. Alan. 44 tthe tip of your tongue seucnes ‘We upeerpatane bane yuh i simuties 86 endian points. Thie ‘gives you the ower and ‘ences fo wr,f \ \ Lotus Mug for Exercise 3 TO KNOW THROUGH INTUITION MARCH 10, 1993 4 Sites Ent Pose, The ft tow i ne, the hari in Hort othe heat onter andthe palm fat ard aoe the Teor Toa gn arms txtended oul the Font ta 80 degree angi. Chse your eyes nt boas soy ana hasty Mok upto bresting en one breath berminute) Feel he Divine Presence around you 14 mit. Totinish Stay rma peetae, hale dep, hold the breath 10 sacanss ds you tighten athe muscles othe body and exhale Repeat 2 more limes Pele 108 your shoals, srten your ara apa ib cago. 2.tn Easy Pace, our arm ave eatonded staight out non of your chest ‘sa rw pau ouching an he tums exe ove each he. Ghose your ejes anche a song of yur enoice 7 manus, This posture eee he prayrord ard you may eo a pressure in your 2 illin Easy Pose, put your hands tus muda about at eye a.) oi tho oni bey ut nelethe hand positon sveng)y. Close your yee for miles Ths an teria ned action whon are pat ot he body in’ conte posture comes De antenna and he res fhe body is relaxed to veceve 4. Inna ara agp your hands in tont of your heart center and press aid as you can Exhale. repeat 2 more bres, Then el, tak, Sand round youre fora fo moments Mesieanon and Ieare very Intertech, Important to b= hfe sro tanatis ingen beth te sunace of sa Tims On ard riranea pe plo can do tis ftean percont ‘oft tne, ter tmetaeat 610 fave your te fen work ae nly porcent fovcl or higher uae youre ie eapaciy. 45ign ran poston 2 ELIMINATE TENSION AND STRESS MARCH 9.1993 1 Relaxing Bus: A relsning goes ht wil loae tonshon and ress in just nutes, Si ri Eos7 Poe Your ih eon is Bon and wsng cn Pi reo. Lnah yor git cneekoore or the pan ef you rit har wth tho fingers loosely coveng he righ haifa! your fered lose your Shes an ue eos Tis pose ol ue proesurs on youre. 0 tt {alse ar lol he boty et oyu wart reall ree. pay Me ‘Gar Raer Due Lily youd te ean. 11 ARES 2. Experience the upter Energy Stn Easy Pose, Let rae maa: tha Saturn (idle ogee croseee oe nea a Japteriede tiger, The ober so (gre ate cesev ane kos on wth th rum. Tha ees of ee Rano rete on th in uni Fight hand mura the duper (index) fnger extends stralgh up arc tne char fngere ar sored ae tacked down wiht tur The tight louie sant andthe aight hana is about ain ove Close your ‘eyes ri ane quickly move the Jp ingor ao.ne in acecls ‘nip the super ger mow. ‘Concentrate on mowing Ine per trgar Lister fo "Ang Sang Vahe (Gur tage 8 Mean Kai 11 minutes. T fi nha, herp the linger mosng. an igtien at re muscles he body a yeu Rol tho Inenthfor 10 seconde Exnale are peat ts rove tines ‘This mestaton can olase london areal the wer enceay ot poser an ompansin 3.7e Get Rio Tension ga You Can Like: “To tit at go Sitin Eacy ose, Excere your sme cut and ou the pais up. Cele your metondet a neath ae pd ad cot “ie arourel compete the ce, Fealy push hod a5 you Mave Upward 3 minutes Then isle deeply and rae 46 Arrest poner Spansraveesie ib ate ie g Busha mmeataron and the co. am te for rgenyere rma iho ‘nds, a anole 20 290 nes) Ba ag vortoa ines ta | Normady tree sso mich Sionin estat ‘nom We mess ‘anporerites ‘rough 2 ack olsen. weuote ter Exercise + NY, MS TECHNIQUES TO FIGHT FATIGUE ARCH 1992 ‘Tre fetlowing i neta se of yo98, Thy ae elu tehangues at ry bbe practced on tr on 1. Singh Fraan Mucea — Peso of Vitor ta the Four Gomera of nti SSton yourhesls wih your arms rlched out fo tho aides at asaty ogres angle. The tour ingers are om te mounds and tha thumb ic sting out Mate sure your elbows are aright Keep your mouth Dat ard si out your enue Pur your navel enous making ay Sour with your breath ~ no breath or 3 Murs, “otis tna ae hol your breath for 10 seconds wile you con fre 10 purnp your navel and srtch your arms out rom your shoe ‘dors. tras possible. epee Ins bao more ines. 2.To Get Out of Fatigue Alter Exe ron: Getinto cobra poze, sk out your tongue a oa rapid breath of No ort mnuto on kate deeply eld your breatn, coma inte ting positon, toe your nanes upward, and lease your bath 8. For Those Times When You Must Not Siege Train yours! to relax your mind are boxy 0 you canal into deep Gen in baby pose lors mures. Tis coseious nap can enable you fe work or eg mora hours. eign Prasn sara everyday os ota and hop you tae you see fea nd nt your dost ‘aves you the owerio oe Vitoever shal master tvs ‘medion shat aster tris ve 474a 4B 4c MORE TECHNIQUES TO FIGHT FATIGUE JULY 1992 “The llouing ws nota se of yoga They we indus shige Na may ‘be prnoed en ta oun 1. To Sty Young From a standing poster, bond ever andi your wists fo your toes Hole or 8 minutes 2 To Ronow Your Enorgy and SinAste Gulaon {A comlertably nosy Fee: Do each exsreiae fr 30 econ te {Nf oon Nanas, apa hice sides of our a bs on open nang, tp 3 nt Me Dac of your Ned 2 Wh open hard apy hit your ts. ‘vith det nance athe asta tne rub your chesein a vaaer ‘2th one hand on your forehead arene hand an your chin, ras ‘sogoun a ctouar cto ‘tMassace all around your mace 3 Lona Cross Short Cross, to mova Fsiqua Aor Waking ar arch: ‘ig Low Dstarens: TONG CROSS: Steg wine legs stretched ov nom wh te niles ctovead. SHOP CROSS tng in eesy poms agin iy sting Lang Cite, than pal ye ae tse cose Nott la hace 38 your ese cnt ound sd your fogs are stn ‘Seo Cross Situp in Shor Coss, standup wld using Your unas. an an st doen againin Sho Grose Apt e whels sequence again bagiving wt Long Gres, 4 Eure St to Rios Fatigue Aor Evaro {his on your rat sid wth yur igh rand supporting your heats ‘unyputlat arm on youre ig andrais your lt lag ua 69 sesro0s Hold 1-3 manus. bean yourback wth yourhans under yourhead ang ey mp sour butooks up ana down 13 minuton, «Ligon yur simacn wih your tro ntataces at the srl your bck Lit yournead wd legs a Yok bsce and rt your stoma 1 meas 48 ower bow tot te most {ast be siuaton S| ates ye tsa year tostnees jour jour capa fy yur fo fay. your seuetnere, ‘ser aTEN STEPS TO PEACE TO REMOVE BAD MEMORIES AND PAINFUL EXPERIENCES 1. Lower th eyes unl the eyes are only pen 1101. Conceriale on ‘he ip ofthe noe Ser say Wane Gu nth folowing manor ‘Was menial focus on he tig eye Hoy - marly cut one if fy. Guta - menial fous anne to of he nose 2 Ine and emambar he ensure or incident which happened io you 2 Eahale ane mantaly say Wane Guin the above anaes ini Vuze and eve tho tua folly ofthe encounter 5 Exhale ara again mental repeat Wahe Guru inate urd evereo roles Fxthe encoun you ste rememiecng ‘Become the othe parac and experince tha perspective 77 Exhale mental repent Wate Guts 6 nha. Forgive tne ater person and forgive youre Estate and mental epast Ware Ours Soto Lot goo hs neident and release tai he Unwarse STRESS RELIEF AND CLEARING THE EMOTIONS OF THE PAST Putyour hands athe cent of your anes with ho dpe of he thumbs Tbuching each or and oach of he lagers louchig the corspom ing gers on the opposite hard Theres space Retwesn the pals. “The fngertps ate peintng upward Lona he tp of your nose and lraathe 4 tree per minute: nae socends, hold §seacns exle Bseconds. Contr or 1 ines oF UR YoU Tero For he “This medion 5 espocealy uewfulfor dealing wih Svosstd relaforships ‘nel wih past ary ise, Tris mecsation tokes core of Drabin, ear, bra neuceos Ustting shoughs rom the post ha surtce ho he reser teay fake aie ot present ara felease tom flo ne baels clini this can be tone int ory socandt vo 49APPENDIX A ‘Ang Sang Weho Guru.by Nirnjan Kaur ‘Aquarian Sadhana by Wahe Guru Kaur Bhar Na Mame Hoa by Rag Sat Nam Singh Ek Ong Kar Sat Gur Prasad by Nirinjan Kaur ‘Guru Ram Das Lullaby Hac Har Har Har Gobinde by Niinjan Kaur Har Har Mukanclo with Atieratons by Liv Singh Har Nac Wane Guou by Niinjan Kaur Har Singh Nar Singh, Nee! Narayan ay Niinjan Kaur Hummes Hum, Brahm Hum by Nirnjan Kaur sana Sahib by Ragi Sat Nar» Singh Jai Te Gang by Bhai Avtar Singh and Bhai Gurucharan Singh Last Four lines of Jaap Safi by Niinjan Kaur Naa the Blessing by Sangeet Kaur ‘Ong Nama Guru Dev Namo by Nirinjan Kaur Fake Rekenhar by Nirijan Kaur ‘Sal Nam Wahe Guru {incian version) ‘Walking up the Mountain by Gurus Singh and Krishna Kaur Music tapes can be purchased from your local yoga center or the following mall ‘order companies: Cheri Kala Music 1599 S. Shenandoah St #301 Los Angeles, CA 90035 310-859-1770 Golden Temple Enterprises Box 1 Shady Lane Espatiola, New Mexico 505-753-0563, GRO Recordings 2899 Columbia Street, Sto. 102 Vancouver, BC Canada VS¥ 3¥3 Invincible Recordings P.O. Box 13054 Phoenix, AZ 85002 602-275-2101 Ancient Healing Ways Catalog Tel, 800-359-2940 (nside US) Tel, 505-747-2860 (outside US)