TOOL KIT FOR TEACHING BEGINNERS

SHAKTI PARWHA KAUR KHALSA

Tool Kit for Teaching Beginners is a resource for every teacher of Kundalini Yoga as taught by Yogi Bhajan. To assist you in your teaching, specific pages have been designated as Handouts and permissionisgrantedtocopythemforclassuse.ThosepagesthatarenotdesignatedasHandoutsare protectedbycopyright.Pleasedonotreproducethemwithoutwrittenpermissionfromthepublisheror author.

www.kundaliniresearchinstitute.org ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page1

INTRODUCTION
Wewereallbeginnersin1969,whenYogiBhajanstartedteachingKundaliniYoga,theYogaofAwareness, intheUnitedStates.HewasthefirstMasterevertofreelyandopenlyteachthissacredscience.Kundalini Yogaopenedupawholenewworld,evenforthosewhohadpracticedotherformsofyoga. Ihavenotcometogaindisciples,Ivecometotrainteachers.YogiBhajan He made everything so simple, explained things so clearly, and made each class so much fun, that studentsflockedtohisclasses.Hetaughttwiceaday,sixdaysaweekandoneclassonSunday. Iwasprivilegedtoattendhisclasseseveryeveningandtwomorningseveryweek.WithintwomonthsI was teaching. I relied heavily on the notes I had taken during his classes (most of my notes were incorporatedlaterintoSadhanaGuidelines),andIreliedevenmoreheavilyontheconnectionwiththe InfiniteWisdomcreatedbychantingtheAdiMantra,OngNamoGuruDevNamo. The basic, fundamental information that Yogi Bhajan gave us about the 3HO way of life, the yogic tidbits,themeditations,mantras,andexercisesetsandkriyashetaughtinthatfirstyeararewhatIhave continuedtoteachinmyBeginnersSeries.MuchofthismaterialcanbefoundinKundaliniYoga:The FlowofEternalPower,thebookhedirectedmetowrite. Over the years Ive found that what works best for me and the students is to introduce people to KundaliniYogathroughaseriesofsixclasses.Inthismanual,Ihaveoutlinedandpackagedthecontents ofeachclassintheseriessothatyoucanuseitasthebasisforyourownBeginnersSeries. WithKundaliniYogaSadhanaGuidelines,2ndEdition,andmybook,KundaliniYoga:TheFlowofEternal Power, and your Aquarian Teacher Manuals, you have everything you need to teach beginners. Just remembertoKeepitSimple! Asyougainexperienceinteaching,youmaychoosedifferentsetsofexercisesorusedifferentmantras.(I alsotrytointroducethemtotheAquarianSadhanamantras.)MypurposeinpreparingthisToolKitisto provideateacherfriendly,organizedpresentationofabasicBeginnersSeriestogetyoustarted. Shakti Parwha Kaur Khalsa

THE FIRST PRINCIPLE OF A TEACHER IS I AM NOT. IF YOU CANNOT PRACTICE SHUNIYA, YOU CANNOT BE A TEACHER OF KUNDALINI YOGA. THE TEACHINGS OF YOGI BHAJAN

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BASICCOMPONENTSOFEVERYCLASS
ATEACHERSATTITUDEANDINTENTION:ATeacherteacheswithhis/herpsyche.Remindyourselfto
taketheTeachersOathbeforeeveryclass.

I am not a woman, I am not a man, I am not a person, I am not myself, I am a Teacher.

TUNINGINISESSENTIAL PRANAYAM KUNDALINIYOGAKRIYA MANTRA MEDITATION RELAXATION CLOSEWITHLONGTIMESUNSHINESONG PRAYERTOEND

POINTSTOREMEMBER
IneveryclassmentionourTeacher,YogiBhajan,withappreciationandgratitude.Allowyourstudentsto benefitfromtheGoldenChainandaconnectionwithhisconsciousness,aswellasthewealthofbooks, lecturesandDVDsthatareavailable. Musicisawonderfuladditiontoanyclass;butforbeginners,itsbesttochantacapellaforawhileso that they come to a clearer understanding and experience of naad, mantra and jap. Once you begin incorporatingmusicintotheclass,useonly3HOmusic.Nomatterhowlovelyothermusicmaybe,itisnot acceptableforKundaliniYogaclasses.Remembertousemusicwithdiscretionandwhenappropriateand useful. Whenteachingbeginners,makeiteasyanddoableforthem.Encouragethemtofeelcomfortableand successful,eveniftheycantdoeverythingperfectly. DemystifyKundaliniYoga.Itsreallyquitesimple,sokeepitsimple. Rememberyouareintroducingthemtoanewphysical,mental,andspiritualworld.KundaliniYogaisthe YogaofAwareness,itisnotjustabunchofexercises. Whenevertherearenewstudentsintheclass,besuretoaskiftheyhavedoneanyyogapreviously,and pointouthowKundaliniYogaisdifferent.Also,advisethemthatbecauseitisabeginnersclass,youwill ShaktiParwhaKaurKhalsaToolKitforTeachingBeginners Page3

explaineverythingasifeveryoneisabeginner(anddoit).Evenmanylongtimestudentsofregularclasses maynothavebeentaughtsomeofthefundamentalsthatYogiBhajantaughtusinthebeginning. Giveeveryclassatheme.Introducethethemeatthebeginning,andexplainitsconceptsinbetweenand duringexercisesasappropriate.Youmaynotbeabletofitinalloftheitemslistedundereachtopic,so prioritize according to the needs of the students and the time frame of the class. (I usually take 1 1/2 hours for a Beginners class, to allow for lots of explanation, and a long relaxation at the end. Even so, thereisntalwaystimeforaspecialmeditationaswellasteachingamantra.Itsidealtointroduceanew mantraeachclass.) Havestudentsrelaxaftereachexercise,unlessotherwisenoted.Thisallowstheglandularsecretionsthat havebeenstimulatedtocirculatethroughoutthebloodstream,bringingbalance.

TEACHERORINSTRUCTOR
AnInstructorusuallydoestheexerciseswiththestudents,aTeacherdoesnot.KundaliniYogateachers areTeachers!ATeachermaydemonstrateanexercisetogetthestudentsstarted,buttheTeachersjobis towatchandguidethestudents,helpingthembyverbalcorrectionandencouragement. InKundaliniYoga,astaughtbyYogiBhajan,weTeach,andwedonotphysicallytouchthestudentsto adjustthem.Allthatisnecessarycanbedonebyexplanation.

GETOFFTHEBENCH
Walkaroundamongthestudentswhensuitable,tochecktheirposture,mudra,breathing.(But remember,weteachhandsoff)

SPEAKCLEARLY
Project:Areyouspeakingloudenoughsothatthestudentsinthebackoftheroomcanhearyou?(Ask them!)Speakclearlyanddistinctly.Whatyouhavetosayisvaluable.

QUESTIONS
BeforetheclosingwiththeLongTimeSunShinesong,askforanyquestionsandbeavailableafterclass forafewminutestotalkwithstudents.

TEACH WHAT YOU KNOW, AND TEACH PEOPLE TO RELAX.

THE TEACHINGS OF YOGI BHAJAN

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QUESTIONNAIREANDFOLLOWUP
Itsveryusefultohavenewstudentsfillinaquestionnaire.Asampleisenclosedwhichyoucanreviseto suityourneeds.Moststudentswillappreciateit(somemaynot!)ifyoucalloremailthemafterafew days,oraweekortwo,tofindoutiftheyhaveanyspecialquestions.Theideaistoletthemknowyou careabouttheirprogressandwanttobeofhelp.Note:Ifyouformanemailgroup,tocommunicatewith themallviaemailnewsletter,besuretosenditviablindcopysothatyoudontgiveoutanystudents addresstotheothers.

BEONTIME
Agoodyogaclassalwaysstartsontimeandendsontime.

COVERYOURHEADWHENTEACHING
Wear a white cotton or other natural fiber head covering when you teach. It sets an example for your studentsandprotectsyouandyourenergyasyouteach.

SADHANA
Taketoheartonething,sadhana,aradhana,prabhupatiYouwanttobeagreatteacher,youwantGod toworkforyou,thendoyoursadhana.Doitasitis,andyoullbecomeLordMasterGodyourself.Thereis nosacredsecretherewhichwehavenotshared.Butifyougetupyourselfat11oclockandthink everybodyaroundyouwillbeimpressed,youarewrong Makeyourthirdeyebrightandbeautiful,soyoucancomeoutofthedarkandmakeotherstocome withyou. YogiBhajan

GET UP IN THE AMBROSIAL HOURS, WHEN THE SUN IS AT A SIXTY DEGREE ANGLE, EXERCISE AND STIMULATE YOURSELF, THEN SIT AND MEDITATE JUST CLEAN THE SUBCONSCIOUS. ITS NOT A BIG RELIGIOUS THING; ITS A VERY PERSONAL THING.
THE TEACHINGS OF YOGI BHAJAN

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TUNINGINWITHTHEADIMANTRA:ONGNAMOGURUDEVNAMO
BeforeeveryKundaliniYogaclassorpracticesession,wehavetotunein.Onewaytoexplaintheprocess of tuning in is to suggest that if you were going to watch this on TV, youd have to turn to the right channel.Thecodeletters,forthestationwewanttoaccessinourpracticeofKundaliniYogaisreached bythesounds:ONGNAMOGURUDEVNAMO. ONGNAMOGURUDEVNAMOinvokestheblessingsoftheCreator,theDivineTeacherwithineachoneof us.Itlinksuswiththeentirelineofspiritualteacherswhohavehandeddownthisancientwisdomfrom mastertodisciplethroughtheages. Manypeopleapproachyogafromapurelyphysicalstandpoint,andthatsOK,becauseithastremendous physical benefits. But do not underestimate its other aspects! The effects go far deeper than just physicalimprovement.KundaliniYogaistheYogaofAwareness. Kundalini Yoga is a science, a sacred science; in other words, it is a spiritual practiceand spirituality cannot be taught, it has to be caught, like the measles. It is contagious. You have to get it from someonewhosgotit.Whichiswhyyouwanttotuneintothelineofteacherstheyvealreadygotit and that includes, of course, our Teacher, Yogi Bhajan, who is Master of Kundalini Yoga. It does not meanthatyouaretuningintohisfinitepersonality,however.Instead,youarecallinguponthehighest aspects, the divine consciousness, of all the Teachers in the Golden Chain. At the same time, you are stimulatingandawakeningyourownwise,elevated,anddivineSelf,andmakingaconsciousconnection with the One who created you, who breathes in you. Whew! Not a small thing! This is a major, importantmantra. Youcouldevenconsiderchantingasasortofconnectionbyosmosis.ONGNAMOGURUDEVNAMOis thephonenumberoftheDivineTeacherwithinyou.So,turnthedialofyourmind,andswitchtothe channelthatwillgiveyoutheclearestreceptiontheleaststaticandinterferencefromtheegoofthe technologyandthevibrationthatcomeswithit.ONGNAMOGURUDEVNAMOassuresthecorrectinner guidanceforyourpracticeofKundaliniYogaastaughtbyYogiBhajan.

THIS IS A TEACHER: YOU TAKE THE TEACHINGS AND YOU FLOW. ITS ONE LINK. SCRIPTURALLY, THEY CALL IT THE GOLDEN CHAIN OF TEACHERS.
THE TEACHINGS OF YOGI BHAJAN

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BEGINNERS SERIES
SIX SAMPLE CLASSES
ThefollowingsixBeginnersclassespresentsixofthemajorfacetsoraspectsofKundaliniYogaastaught byYogiBhajan.Theyprovideafoundationandframeworkofunderstandingandmotivation.Feelfreeto thinkupmorecreativeorexcitingtitles!

1. BREATHOFLIFEISYOURLIFE:PRANAANDPRANAYAM 2. CREATURESOFHABIT:APANA,DIGESTION,ANDELIMINATION 3. WHEREAREYOUAT?CHAKRASANDTHEKUNDALINI 4. EVERYBODYISAHEALER 5. HOWTOHAVEAREALLYGOODNIGHTSSLEEP 6. GREATDAYINTHEMORNING!HOWTOGETUP

IfyouwanttodoalongerSeries,youcanaddclassessuchas:

MANAGINGANGER MALEFEMALERELATIONSHIPS JUSTFORWOMEN:THEGRACEOFGODMEDITATION MAGICWORDS:MANTRASANDHOWTHEYWORK THETENBODIES MANAGINGSTRESS SPIRITUALPATHANDTHEWAYOFDISCIPLINE

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CLASS ONE OUTLINE

BREATH OF LIFE IS YOUR LIFE

PRANA AND PRANAYAM

1. IntroduceLongDeepBreathingduringTuneinandteachBreathof Fireindetail. 2. IntroduceVenusLock:Walkaroundandcheckeachstudentsmudra. Makesurethethumbsareparalleltoeachother,notcrossed,andno twofingersofthesamehandarenexttoeachother. 3. PranayamSeries1fromKundaliniYogaSadhanaGuidelines,2ndEd. 4. SelectfromthefollowingKriyas: KriyaforElevation(FlowofEternalPower,p.231orTheAquarian TeacherYogaManual,p.343) EasySet(fromFlowofEternalPower,p.235)Writeupincluded. 5. ThreeSimpleExercises(Thisistheirhomework,too.): a. EgoBuster:armsupat60degrees,padsofthefingerscurled tightlyandthethumbsextended,pointingdirectlyup(NOT towardeachother)tothesky,withBreathofFire b. CamelRide:spineflexwithhandsonshinsorankles c. StretchPosewithBreathofFire 6. Long Deep Relaxation: Always play music, or sing or chant to students after taking them through a relaxation sequence (starting with the toes, relaxing each part of the body) to keep their minds calmlyoccupied. 7. Close:LongTimeSunShineSongandLongSatNam,13times.
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CLASS ONE NOTES

BREATH OF LIFE IS YOUR LIFE

PRANA AND PRANAYAM

CLASSDISCUSSIONTOPICS
TheSourceofPrana(whentheysplittheatomtheygotprana!) TheFunctionoftheTwoNostrils Introducethethreemajornadisida,pingala,andsushmana LifeandDeathDependUponBreath GOD:GeneratorOrganizerandDeliverer Newstudentsespeciallyneedtounderstandthatourreferenceto Godisnotareligiousconcept,butthepower,intelligence,energy, andconsciousnessthatGenerates,Organizesandtheneither DeliversorDestroysallofcreation.ThereisOneGODlivingand breathingineachofus.

CLASSHANDOUTS
Questionnaire MantraSheet:AdiMantra,SatNam,LongTimeSunShineSong Homework:Exercises5a,b,c,1to2minuteseach;andBreath ofFire:5minutes.Startwith30secondsegments,gradually buildto1minutesegments,then2minutes,andsoon.
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NEWSTUDENTQUESTIONNAIRE

DATE________

Tohelpusserveyoubetter,pleasefillinthefollowinginformation: Male__Female__ Name(pleaseprint)____________________________Age___ Address___________________________________________

City_______________________State__________Zip_____________ PhoneNumber(___)_____________(h)(___)_________________(w) Email:________________________________________ IsthisyourfirstexperiencewithKundaliniYoga?Yes___No___ Ifnot,where/whendidyoustudy?_______________ Whatdoyouwanttoachievebytakingtheseclasses? Improvehealth reducestress developinner awareness doctor/chiropract orrecommended Haveyouevendoneanyotherkindofyogaormeditation?Yes__No__ Ifso,pleasedescribe________________________________________
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learntorelax gainpeaceof mind increaseenergy other_________

Pleaselistanyspecificquestionsorareasofinterest. ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ Pleaselistanyinjuriesthatmayaffectyourpracticetoday. ______________________________________________ ______________________________________________ Howdidyouhearaboutthisclass? Friend/Teacher referral Receivedamailing OtherComments ______________________________________________ ______________________________________________ Receivedanemail website other_________

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CLASS ONE: BREATH OF LIFE IS YOUR LIFE MANTRA SHEET

SATNAM!
Useitasagreeting,anytime,anyplace.Itreinforcesthedivineconsciousnessin everyone. Sat Nam is the seed (bij) Mantra. SAT means Truth or Essence; NAM means Name or Identity;oftentranslatedasTruthismyidentity;GodsnameisTruth. Pronunciation: SAT NAM is often transliterated as Sat Naam, which rhymes with but mom;theaisshortasinhut,andtheaaislongasinmom.

ONGNAMOGURUDEVNAMO
This mantra calls upon the Creator, the Divine Teacher inside every human being. It establishesastrongandclearconnectionsothatwecanreceivethehighestguidance, energy and inspiration. Always chant it at least three times before beginning any practiceofKundaliniYogaastaughtbyYogiBhajan. ONGistheCreator;NAMOmeansreverentgreetingsorsalutations;GURUisthegiverof thetechnology(GU=darkness,RU=light);DEVmeanstransparent(nonphysical). Pronunciation:ONGusestheconchinthenasalcavitytocreatethisinitiatingsound; NAAMOGUROODAYVNAAMOisthetraditionaltransliteration.

THELONGTIMESUNBLESSINGSONG
AllKundaliniYogaastaughtbyYogiBhajanclassesusetheSunShineSongtoclose eachclass.Itcanbesungorrecited,asapositiveaffirmation,bringingblessingstoall. MaytheLongTimeSunShineUponYou AllLoveSurroundYou AndthePureLightWithinYou GuideYourWayOn. SatNam.

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CLASS TWO OUTLINE

CREATURES OF HABIT
APANA, DIGESTION AND ELIMINATION

1. TuneInwiththeAdiMantra 2. Pranayam:LeftNostrilBreathing 3. TwoSimpleExercises:

a. SufiGrind(orStomachGrind):26timesineachdirection, beginningcounterclockwise,isgreatfordigestion. b. RockPose:YogiBhajansaidthatyoucoulddigestrocksifyou satinthisposeeveryday.

4. SelectfromthefollowingKriyas:
VatskarDhoutiKriyafromKundaliniYoga:FlowofEternalPower, p.255orApanaKriyafromKundaliniYogaSadhanaGuidelines, 2ndEd. Beginners Cleansing Set from Kundalini Yoga Sadhana Guidelines, 2ndEd.

5. KirtanKriya:ThePanjShabdandchangingourhabits. 6. Long Deep Relaxation: Always play music, or sing or chant to

students after taking them through a relaxation sequence (starting with the toes, relaxing each part of the body) to keep their minds calmlyoccupied.

7. Close:LongTimeSunShineSongandLongSatNam,13times.
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CLASS TWO NOTES

APANA, DIGESTION AND ELIMINATION

CREATURES OF HABIT

CLASSDISCUSSIONTOPICS
EATINGHABITS:CHEWYOURFOOD! Remember:Therearenoteethinthestomach.YogiBhajan Vegetarian:Ashumanswehavenoclawsorfangs;werenotbuiltto eatmeat.Longdigestivetrack builtforprocessingfruits,vegetables and breaking down grains, nuts and seeds. Note: Meat generates excessive uric acid in the bodys tissues; fish causes dehydration in the tissues, which is already a problem in the average Americans diet. FOODSFORHEALTHANDHEALING TrinityRoots:Garlic/Onions/Ginger Addthemtomostanything!Kitcheriisahealingfoodthat includesthesethreerootsalongwithmungbeansandrice. Turmeric:Greatforthejoints! GoldenMilkisagreatYogicrecipethatincludesturmeric. YogiTea(andGingerTea) Includes Cinnamon (bones), Black Pepper (blood purifier), Cloves (nervous system) Cardamom (colon), Milk (assimilation), and Black Tea(alloy)
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CLASSHANDOUTS
CreaturesofHabit:AnEssay MantraSheet:ThePanjShabd SATANAMA:Themantratochangehabitpatterns Recipes:Kitcheri,GoldenMilk,YogiTeaandGingerTea IncludesRecommendedCookbooks:FoodsforHealthandHealingby YogiBhajan;From VegetableswithLove;Golden TempleVegetarian Cookbook; A Taste of India; HypoglycemiaA New Approach; SugarBlues

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CLASS TWO: CREATURES OF HABIT AN ESSAY

HABITSRULEOURLIVES
Theconceptwerediscussingtodayistheliberatedman,alsoknownasSelfMastery. Doyoueverfeellikeyoureaslavetoyourhabits?Thoughts?Oremotions?Ittakes40 daystoestablishahabit,90daystoconfirmit,and120daysforittobeacknowledged. You dont break a bad or demoting habit, you replace it with a positive, promoting habit. Habitpatternsarelikeriverbeds,madebywaterflowingalongthesamecourse. Thesepatternsexistinoursubconsciousmindsfrompastactions,especiallyfrompast lives. So we automatically fall into these same patterns of behavior and call it, going withtheflow.Thesepatternsarecalledsamskaras.1Karmaisthewayweactoutour samskaras. Themosteffectivetoolforreroutingoreliminatingthenegative,selfdefeating samskarasinthesubconsciousismantra.Chantingliterallyredefinesandreroutesthe courseoftheflowofhabitsthatcompelandimpelouractions. Withnewpromotingpatternsreplacingoldnegativepatterns,youdonthaveto fallintotheoldrutagainandagain,andthusyourlifechangesforthebetter.

1Tolearnmoreaboutsamskaras,karma,andthemind,readTheMindbyYogiBhajanandGurucharanSinghKhalsa orHowtoKnowGodbyChristopherIsherwoodandSwamiPrabhavananda.

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CLASS TWO: CREATURES OF HABIT MANTRA SHEET

THEPANJSHABD:SATANAMA2
ThePowertoChangeHabitPatterns
The Panj Shabd represents the bij syllables of Sat Nam. Panj means five and expresses the five primal soundsoftheuniverse:S,T,N,M,A.Itspronouncedwiththelongaasound:SAA,TAA,NAA,MAAand sunginasimplemelody.

SA TA NA

Totality:Allthateverwas,isorshallbe
(thumbstouchindexfingers)

Creativity:ThePrincipleofCreation
(thumbstouchmiddlefingers)

DestructionorDeath
(thumbstouchringfingers)

MA

RegenerationandBirth
(thumbstouchlittlefingers)

Sitwithspinestraight.Pressthetipofthethumbofeachhandfirmlywitheachofthefingertipsofthe samehandinsequence,startingwiththeindexfingerswhilechantingeachsyllableofthemantra. RemembertoincludetheLvisualizationyouweretaughtinclass: 5MinuteschantALOUD;5MinutesWHISPER; 10MinutesCHANTSILENTLY; 5MinutesWHISPER;5MinutesALOUD;1MinuteofABOLUTESILENCEANDSTILLNESS. ToEnd:Inhaledeeply,liftarmsstraightupintheair,vigorouslyshakeoutthefingers.Relax.

2ForacompletedescriptionofKirtanKriya,whichusesthepanjshabd,seeKundaliniYogaSadhanaGuidelines,2ndEdition.

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CLASS TWO: CREATURES OF HABIT RECIPES

GOLDENMILK:GREATFORTHEJOINTS
1/8tspTurmeric 3Pods 1/4CupWater(approx.) Simmer5to7minutes.ThenAdd: 1CupMilk 2Tbsp.AlmondOil(coldpressed) Bringbackuptotheboilingpoint,donotboil.Ifdesired,addsweetener(honeyormaplesyrup)totaste. Youcanalsomakeitfrothybyputtingitintheblender,usingthelowestsetting.Drinkwarm.

GINGERTEA
Magicpickmeupforeveryone.Particularlyusefultoenergizethenervoussystemandhelprenew energyduringawomansmenstrualperiod,relievecramps,andevenhelpeaselowerbackpain! Slice2to3inchesofgingerroot(justwashit,youdon'thavetopeelit)andbringtoaboilin46cupsof water.Boilfor5to10minutes,strainanddrink.Or,afterstraining,addsweetenerifdesired(honeyor maplesyrup,nosugar,please!)and/ormilk.Maybeservedhotorcold.

YOGITEA
Measurementscanvaryaccordingtoyourtaste.Becarefulnottoputintoomanyclovesorcinnamon sticks.Addspicesto3Quartsofboilingwater: 20WholeCloves 20WholeGreenCardamomPods 20WholeBlackPeppercorns 5sticksofCinnamon Continue boiling for 1520 minutes, then add: tsp. of any Black Tea. After an additional one or two minutes add: 1/2 Cup Milk per Cup of liquid. (Or, strain before adding the milk, and store in the refrigeratoruntilreadytodrink,thenaddmilkandbringjusttoboilingbeforeserving.)Whenitreturns totheboilingpoint,REMOVEIMMEDIATELYFROMHEAT.(Watchcloselysoitdoesn'tboilover.)Strain andservewithhoneyormaplesyruptotaste. NOTE: The black pepper purifies the blood, the cardamom supports the colon, the cloves are for the nervoussystemandthecinnamonisforthebones.Themilkaidsintheeasyassimilationofthespices andavoidsirritationtothecolon.Theblackteaactsasanalloyforalloftheingredients,achievinganew chemicalstructurewhichmakestheteaahealthyanddeliciousdrink.SlicesoffreshGINGERROOTmay also be included, especially when you are suffering from a cold, recovering from the flu or want extra energy.

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CLASS TWO: CREATURES OF HABIT RECIPES

KITCHERI:ONEOFMYFAVORITES!
HIGHPROTEINANDVERYEASYTODIGEST
16Cupsofwater 1/2CupMungBeans(Washed) 1CupWhiteBasmatiRice(rinsed23times) 1Onion,chopped 5to7clovesofGarlic,slicedorchopped 1tsp.GingerRoot,peeledandchopped 1/2tsp.Turmeric 1/2tsp.BlackPepperBLACKPEPPER 3/4tsp.RedChiliFlakes,crushed Optional:1/2tsp.cuminorgarammasala(Indianspice) 1or2cupsofanychoppedvegetables,preferablygreenvegetables, suchasAsparagus,Celery,Broccoli, Zucchini,SwissChardorKale.YoucanalsoaddCarrots,Peas,Cauliflowerand/orMushrooms,oryoumay prefertokeepitverysimple. Boilthemungbeansfirst,forabout10minutes,thenaddtheotheringredients.Boilgently(covered)30 to40minutesuntilverysoftandsouplike.Afewspringsoffreshmintcookedinwithallthevegetablesis excellent. Optional:Duringthecooking,addalittleghee(clarifiedbutter)and/orBraggsLiquidAminos(likeTamari, orserveontheside.Foracompletemeal,servewithYogurtandtoastedPitaBread!

RECOMMENDEDCOOKBOOKS
FoodsforHealthandHealingbyYogiBhajan;FromVegetableswithLovebySiriVedKaur;GoldenTemple VegetarianCookbookbyYogiBhajan;ATasteofIndiabyInderjitKaur;HypoglycemiaANewApproach; andSugarBlues,theclassic!

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CLASS THREE OUTLINE

CHAKRAS AND THE KUNDALINI

WHERE ARE YOU AT?

1. TuneInwiththeAdiMantra 2. Pranayam:RightNostrilBreathing 3. ReviewtheChakrasandthequalitiesassociatedwitheach. 4. SelectfromthefollowingKriyas:

ToBuildtheCircumventForce:supportstheEighthChakra SuryaKriyafromKundaliniYogaSadhanaGuidelines,2ndEd.

5. Mantra:LongEkOngKartoOpentheChakras 6. Meditation:LongSatNamwithmeditationoneachChakra. 7. Long Deep Relaxation: Always play music, or sing or chant to
students after taking them through a relaxation sequence (starting with the toes, relaxing each part of the body) to keep their minds calmlyoccupied.

8. Close:LongTimeSunShineSongandLongSatNam,13times.

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CLASS THREE NOTES

CHAKRAS AND THE KUNDALINI

WHERE ARE YOU AT?

CLASSDISCUSSIONTOPICS
Discussthedistributionofkundalinienergyinvariouschakras,whichinfluences the character and actions of an individual. Wherever a large proportion of kundalinienergyisfocused,That'swhereyou'reat! Powerofpositivethinking:everythoughthasavibratoryfrequency Ethics(iecosmiclaws)asdistinctfrommanmademoraljudgments,Yamasand Niyamas(seeHowtoKnowGod) If they want to read the esoteric explanation of the Chakras, with the corresponding deities and symbols, a good book is Harish Joharis CHAKRAS: EnergyCentersofTransformation.However,TheFlowofEternalPower(Chapter 8) provides simple, practical information about the chakras, explaining the relevancetoourdailylives,asYogiBhajantaughtit.

MEDITATIONPROCESS
ChantLongSatNamwhileapplyingMulbandhasyoufocusontheChakrasinthe followingsequence: Inhale,applymulbandh,focusontheFirstChakra,chantlongSATNAM,relaxthelock. Inhale,applymulbandhandfocusontheSecondChakra,chantlongSATNAM,relaxthe lock. Inhale, apply mulbandh, focus on the Third Chakra, chant long SAT NAM and continue. Focus each time on a successively higher chakra finishing with the Eighth Chakra,theaura.Repeatthesequenceifdesired.

CLASSHANDOUTS
LongEkOngKarMantraSheet ChakraChart
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CLASS THREE: WHERE ARE YOU AT? MANTRA SHEET

LONGEKONGKAR
AlsoknownasMorningCall,theLongFormofEkOngKarisatwoandahalfbreathcycleAshtangMantra (meaning8sounds).ManyofthefrequentlyusedmantrasinKundaliniYogaastaughtbyYogiBhajanare AshtangMantras.Thekundalinienergymovesthroughtheeightchakrasontheeightbeats.

EKONGKARSATNAMSIRIWAHEGURU
EkOngKaarSatNaamSireeWhaahayGuroo

TRANSLATION&TECHNOLOGYFORCHANTINGLONGEKONGKAR
EK: ONG: KAR: SAT: ONE CREATOR CREATION TRUTH NAM: SIRI: WAHE: GURU:
NAME GREAT

BEYONDDESCRIPTIONWOW DISPELLEROFDARKNESS,ORTEACHER

SitwithastraightspineandApplyNeckLock. InhaledeeplyandchantEkOngKar.TheEkisashort,percussivesoundfromthenavel, whileOngandKarareeachchanted,inequallength,untilyouarealmostoutofbreath. InhaledeeplyagainandchantSatNam.Again,theSatisapercussivesoundfromthe navel,Namischanteduntilyou'realmostoutofbreathandshouldbeequalinlength toOngKarinthefirsthalfofthemantra,thenreachfortheSiree,whichisverybrief andchantedwiththelastofyourbreath. Inhale1/2abreathandchantWaheGuru.TheWhaaisverypercussivefromthenavel, Hayisvery,veryshort,andgurooisasmoothpreciseandshortending. Ihaledeeplyagaintorepeatthecycle.Continuefor11minutes,31minutes,62minutes orlonger. SPECIALTIPS:EkisvibratedpowerfullyattheNavelPoint,notshouted.Ongis chantedinthebackofthethroat,vibratestheupperpalateandcomesoutthrough thenose.SatispowerfullychantedfromtheNavelpoint.Siriispronouncedasif spelledS'reeandisashortsyllable,Wahisalsoshort;Hayisextremelyshortand brieflyprecedestheGuru,whichispronouncedG'roo.
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CLASS THREE: MANTRA SHEET

CONTINUED

EK ONG KAR SAT NAM SIRI WAHE GURUarethecodewords,thephonenumberifyoulike,which

connectsyou,thecreature,toadirectlinewithyourCreator.Thiswasthefirstandalmostthe onlymantra Yogi Bhajan taught during his first year in the United States. It is extremely powerfulandenergizingwhendonecorrectly;itopensthechakras. The ideal, most effective time of day to chant this mantra is during what are called the ambrosialhours,thetwoandahalfhoursbeforesunriseinthemorning.Ithasbeensaidthat apersoncanattainliberationbychantingthisashtang(eightsyllable)mantracorrectly,fortwo andahalfhoursbeforesunrisefor40days.Infact,thistwoandahalfhourchantwasthefirst sadhana Yogi Bhajan assigned to us as group. (Correctly means with full concentration, accurate rhythm, and proper pronunciation.) Just the attempt to chant correctly along with a steadyeffortinyourpracticewillbringgreatpersonalgrowth.Soevenifyourejustlearningto chant,keepupyouwillbegladyoudid! Suggested time periods for personal practice of this mantra are: eleven minutes, thirtyone minutesor62minutesandofcourse,2hours! Since1991wehavebeenchantingLongEkOngKarforsevenminutesatthebeginningofour62 minutesofchantingintheAquarianSadhana.Itisfollowedbysixothermantras.(TheAquarian Sadhana will continue for 21 years; see www.kundaliniresearchinstitute.org for more informationabouttheAquarianSadhana:2012andbeyond.RefertotheSadhanaMantraSheet tolearnmoreabouttheAquarianSadhana.) Wheneverleadingthischantinagroup,itsimportanttogetthemtoLISTENsotheycanmatch thetoneandtherhythmofthegroup.Groupchantingisverypowerfulandeffectivewhenitis donewithonevoice.

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CLASS THREE: WHERE ARE YOU AT? THE CHAKRAS The Lower Triangle
FirstChakra Muladhara Earth Security&Survival

LOCATION:Theendofthespinebetweenthe anusandthesexualorgans. ORGAN/GLAND:Organsofelimination. COLOR:Red. QUALITIES:Grounded,centered,secure,loyal, stable.Healthyfunctionsofelimination.

SHADOW:Fear,insecurity.Lifefeelslikea burden;feelingofnotreallybelongingonEarth orinonescultureorfamily.Weakconstitution, eliminationproblems,reducedphysicaland mentalresistance,sexualperversions. YOGAEXERCISES:CrowPose,ChairPose,Body drops,FrogPose,Mulbhandh,FrontSretches, Lyingonthestomach,feetkickingbuttocks.

SecondChakra Svadisthana Water Creativity SHADOW:Rigidemotions,frigidity,guilt,no boundaries,irresponsiblerelationships. Problemswithreproductiveorgans,orkidneys. YOGAEXERCISES:FrogPose,CobraPose, Butterfly,SatKriya,CatCow,MahaMudra, PelvicLifts.

LOCATION:Thesexualorgans. ORGAN/GLAND:Sexualorgans,reproductive glands,kidneys,bladder COLOR:Orange. QUALITIES:Positive,relaxedattitudetosexual functions;patience;creativity;responsible relationships.

ThirdChakra

Manipura

Fire

Action&Balance SHADOW:Anger;greed,shame,despair. Obstacleseverywhere.Notenoughstrength andspontaneity.Conforminginordertobe recognized.Refutingonesownwishesand emotions.Problemswithdigestion,theliver, thegallbladder,andthepancreas. YOGAEXERCISES:StretchPose,SatKriya, PeacockPose,BowPose,FishPose,Diaphragm Lock,BreathofFire;allexerciseswhichtrainthe abdominalmuscles.

LOCATION:TheareaoftheNavelPoint,solar plexus. ORGAN/GLAND:Navelplexus,liver,gall bladder,spleen,digestiveorgans,pancreas, adrenals COLOR:Yellow. QUALITIES:Thecenterofpersonalpowerand commitment.Selfesteem,identity,judgment. Thisiswherethestrengthforinnerbalance, inspirationandgoodhealthisdeveloped.

THE CHAKRAS
FourthChakra Anahata Air BalancePoint:Love&Compassion SHADOW:Grief.Attachment.Closedto surroundings.Easilyhurt.Dependentonlove andaffectionfromothers.Fearofrejection. Helpersyndrome.Heartlessness.Heart problems;lungproblems;bloodpressure problems. YOGAEXERCISES:EgoEradicator,YogaMudra, BearGrip,BabyPose(strengthenstheheart muscles).Allarmexercises,andexerciseswhich twisttheuppertorso.AllPranayam.

LOCATION:Themiddleofthechestonthe breastboneatthelevelofthenipples. ORGAN/GLAND:Heart,lungs,thymusgland. COLOR:Green. QUALITIES:Compassion;kindness;forgiveness; service;love.Recognizingandunderstanding thesequalitiesinothers.Sacredtransformation. Awakeningtospiritualawareness.

The Upper Triangle

FifthChakra Visshuda Ether ProjectivePoweroftheWord

LOCATION:Thethroat. ORGAN/GLAND:Trachea,throat,cervical vertebrae,thyroid. COLOR:Lightblue. QUALITIES:Thecenterfortruth,language, knowledgeandtheabilitytocommunicate effectively.Authenticity.Healthyself expressionandinteractions.Inspiring,teaching. EmbodyingGodsWill.

SHADOW:Lethargy,weaknessinexpressiveand descriptive abilities.shyness,voiceproblems,insecurity, fearofotherpeople'sopinionsandjudgments. Throatproblems,neckproblems,thyroid problems. YOGAEXERCISES:AllChanting.ShoulderStand, CobraPose,PlowPose,CamelPose,CatCow, NeckRolls,NeckLock,nosetoknees.

ixthChakra S

AjnaorTheThirdEye

Intuition,Wisdom&Identity SHADOW:Confusion,depression.Rejectionof spirituality.Overintellectualizing. YOGAEXERCISES:MeditatingontheThirdEye, LongChant,KirtanKriya.ArcherPose.Whistle Breaths.YogaMudra.Allexerciseswherethe foreheadrestsonthefloor.

LOCATION:Betweentheeyebrows. ORGAN/GLAND:Brain;pituitarygland. COLOR:Indigo. QUALITIES:Centerofintuition,clairvoyance; visualizing;fantasizing;concentrationand determination.Selfinitiation.Powerof projection.Understandingyourpurpose.

THE CHAKRAS

SeventhChakra

Sahasrara

Humility&Vastness SHADOW:Grief.Thefeelingofbeingseparated fromexistence,andfromabundance.Fearof death. YOGAEXERCISES:EgoEradicator,Mahabandha, SatKriya.Concentratingonthetipofthenose. Allmeditation.

LOCATION:Crownofthehead. ORGAN/GLAND:Brain;pinealgland. COLOR:Violet. QUALITIES:Theseatofthesoul.Connectionto theHighestSelf.Enlightenment.Unity. Elevation.RelationshiptotheUnknown.

EighthChakra

TheAura

Radiance

LOCATION:Theelectromagneticfield. COLOR:White. QUALITIES:Theauracombinestheeffectsofall thechakras,andconstitutestheirtotal projection.Theauraprojectsandprotects.

SHADOW:Shy,withdrawn,vulnerable. YOGAEXERCISES:TrianglePose,EgoEradicator, ArcherPose.Allarmexercises.Allmeditation.

CLASS FOUR OUTLINE

EVERYBODY IS A HEALER

(AND NOBODY IS A HEALER)

1. TuneInwiththeAdiMantra 2. Pranayam:HealthyHappyHolyBreath 3. Kriya:HealYourself 4. Mantra&Meditation:RaMaDaSaSaSaySoHungHealing Meditation 5. Long Deep Relaxation: Always play music, or sing or chant to students after taking them through a relaxation sequence (starting with the toes, relaxing each part of the body) to keep their minds calmlyoccupied. 6. Close:LongTimeSunShineSongandLongSatNam,13times.

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CLASS FOUR NOTES

EVERYBODY IS A HEALER

(AND NOBODY IS A HEALER)

CLASSDISCUSSIONTOPICS
EverybodyisaHealer,Nobodyisahealer. GODistherealhealer,wearejustinstruments. Golden Temple in Amritsar/ other places of healing e.g. Lourdes, RiverGanges(Ganga),OurLadyofGuadalupeBasilica SmilingandthePowerofPositiveThinking Yourverypresenceshouldheal Doctors Diagnose, Herbs Heal, and God Cures. NOTE: Kundalini Yoga
teachersdonotgivemedicaladvice,andwedonotmakemedicalclaims!Makeitvery cleartothestudentsthatwhatweteachisbasedonancientyogicwisdomandifthey haveanyconcerns,theyshouldcheckwiththeirhealthcarepractitionerbeforestarting anydietorexerciseprogram.

CLASSHANDOUTS
HealthyHappyHolyBreathMeditation MantraSheet:RaMaDaSaSaSaySoHung RecommendedHealingMusic
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CLASS FOUR: EVERYBODY IS A HEALER HEALTHY HAPPY HOLY BREATH

Posture:Sitcomfortably,keepingthespinestraight. Eyes:Closed.ConcentrateattheBrowPoint. Mantra:HealthyAmI,HappyAmI,HolyAmI Inhaledeeplythroughthenose.Suspendthebreathandsilentlyrepeatthemantrathreetimes.Feelthe energiesattheHeartCenterandNavelCenterconnecting.Then,asyouexhale,sayitaloudthreetimes. Inhaledeeplyandcontinue,recitingthemantrathreetimessilentlyontheheldbreath,andexhalingand recitingthemantraaloudthreetimes.Continuethissequencefor11minutes. To End: Inhale deeply, exhale, and relax the breath. Sit silently for a minute or two. Inhale deeply and stretchyourarmsuphighoverhead,fingersinterlocked,palmsfacingup,andpulluponyourspine.Hold thisposturebrieflyandthenrelax. Comments:Thepowerofyourbreathenhancesthedepthoftheeffectofthisaffirmation.Slowingdown thenormalbreathrateissignificant.Whenthebreathrateisslowerthanfourbreathsperminute,itputs youintoameditativestate,asthebrainstartsfunctioningintensely.Thepinealandpituitaryglandsshift their relationship to each other and in this condition, the effects of inner and outer sound aregreater: whateveryouchantorrepeatinthismomentwillpenetratedeeperintoyoursubconscious.Asaresult,a largerportionofyourselfwillbeabletosynchronizewithyourintentionsandcarrythemout.

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CLASS FOUR: EVERYBODY IS A HEALER MANTRA SHEET

RAMADASAHEALINGMEDITATION
ThereisonlyOneHealer,theOneCreatorwhobreathesinyou.Butyoucanbeapowerfulinstrument through which Divine healing energy can be given to others. Healing is actually regenerating. This meditationcutsacrosstimeandspace.Distancedoesnotmatter;itiseffectiveatanydistance!

TRANSLATION&PRONUNCIATION
Theaaislong,asinmom.TheayisexactlyasyouwouldreaditinStandardAmericanEnglish,justas theoinsoislongandpronouncedasinStandardAmericanEnglish. RAA MAA DAA SAA SAA SAY SO Sun Moon ReceiverofSaa Totality Totality Spirit,Energy Manifestation ExperienceofThou

HUNG

Posture:SitinEasyPose.Elbowstuckedcomfortablyunderyourribs.Extendforearmsoutata45degree anglefromthecenterofthebody.(Theywillbeatthesameangleasyourthighs.)Keeppalmsflat,facing upwards, parallel to the floor as much as possible, fingers together and thumbs spread. (Be aware of keepingthepalmsflatduringthemeditation,asthefingerstendtocurlup) Eyesare9/10closed.ToactivateGod'shealingpower,chantpowerfullyfromtheNavelPoint:

Chant one complete cycle and then inhale deeply and repeat. Continue for 1131 Minutes. To Close: inhale deeply, close your eyes and offer a healing prayer with the breath held in. Exhale and repeat 3 timestotal.Tocompletethemeditation,inhaleandliftarmsuphighandvigorouslyshakeoutthefingers. Relax.

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Comments:PullinontheNavelPoint,especiallypowerfullyonthesyllablesSOandHANG.BothSOand HANG are short, clipped, almost gutteral, syllables. Be especially conscious not to prolong the ng sound.(Note:YogiBhajantaughtseveralvariationsofthismeditation.ThisisthewayIlearnedit.)

HEALINGMUSICRECOMMENDATIONS
LivtarSinghwithHarbhajanKaurHealing,DhanDhanRamDasGurby SangeetKaur(oryourownfavorite),SinghKaursArdas(CrimsonSeries)

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CLASS FIVE OUTLINE

HOW TO HAVE A REALLY GOOD NIGHTS SLEEP

1. TuneInwiththeAdiMantra 2. AFewSimpleExercisesBeforeBed:
LifeNerveStretch:2minutes BridgePosewithMulbandh:1minuterelaxed,normalbreaththen13minuteswith LongDeepBreathing.Greatposeforthosestrugglingwithinsomnia! ShoulderStanddeeplyhealingpose,especiallyattheendoftheday. KundaliniLotuswithBreathofFireuntilyoushakeandbreakalightsweat.Another greatposeforinsomnia! Open the Heart: Lying on your back, raise the arms up toward the sky. Inhale and suspendthebreath,thenslowly,withtension,clenchthefingersintofists,bendingthe elbows until the fists reach the chest, then exhale, raise the arms again. Inhale and repeat.3timestotal.

3. Kriya:KriyatoConquerSleepfromKundaliniYogaSadhana Guidelines,2ndEd.Note:Thisisachallengingkriya,modifyfor beginningstudentsasnecessary. 4. HealingHands&FootMassage 5. Pranayam:BreathMeditationBeforeBed 6. Relaxation: Have students lie down on their stomachs. Lead into long,deeprelaxation.PlayGuruRamDas,ArdasBhaaeeorRakhe RakhanHarbySinghKaurfromtheCrimsonSeries 7. WakeupExercises:IntroduceMorningStretchRoutine. 8. Close:LongTimeSunShineSongandLongSatNam,13times.

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CLASS FIVE NOTES

HOW TO HAVE A REALLY GOOD

CLASSDISCUSSIONTOPICS
TheStepsTowardSleep
SseeKundaliniYoga:TheFlowofEternalPower,Chapter14)

NIGHTS SLEEP

MentalClock:Setyourmentalclockforwakeupinthea.m.Trainyour subconscioustoserveyou. MentalShelf:CreateamentalshelflabeledG.O.D.Imagineplacingallyour

troublesonthisshelf.Theymayormaynotbegoneinthemorning,butyou donthavetodealwiththemovernight

HealingHands(ifthereistime) FootMassage
BringAlmondOilandpapertowelstoclass.Havestudentssitinpairs (orthrees) ineasypose,facingeachother,thenallstretchouttheleftleg.Walkaroundand pouratinybitofoilintoeachpersonspalmssotheycangiveeachotherafoot massage as you direct. After the left foot is done, have them switch sides, but firsthavethemfeelhowdifferent,outofbalancetheyare.Somestudentsmay notwanttopartner,somakesuretheyarecomfortableworkingontheirown. Butitsnotnearlyasmuchfun!

CLASSHANDOUTS
TheStepsTowardSleep SleepTip:LeftNostrilBreathing HealingHands FootChart(SeecompleteinstructionsinTheFlowofEternalPower.) BreathMeditationBeforeBed

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CLASS FIVE: HOW TO HAVE A REALLY GOOD NIGHTS SLEEP THE STEPS TOWARD SLEEP

1. DontWorry!LeaveyourproblemsonyourGODshelf. 2. Brushyourteeth,anddrinkaglassofwater(dontgotosleepthirsty). 3. Washyourfeetincoldwater,drywitharoughtowel. 4. Putalittleoiljustinsidethenostrils. 5. GiveyourselfagoodFootMassage. 6. SleepEAST/WESTisbest 7. Sleeponahardsurface. 8. EatLightlyafter4pm:Youwillsleepmoresoundlyandwakeupmorerefreshedif youdonoteataheavymealatnight. 9. Awalkbeforebedtimeandenoughexerciseduringthedayhelps. 10. Playupliftingmusictofeedyoursubconsciousovernight. 11. Whenyouliedown,tellyourselfwhattimeyouwanttowakeupinthemorning.

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CLASS FIVE: HOW TO HAVE A REALLY GOOD NIGHTS SLEEP SLEEP TIP: LEFT NOSTRIL BREATHING

Posture:Lieonthestomach,headturnedtotheleft.Rightcheekisrestingonthe bedorpillowandtheleftnostrilisfree. Breath:Startlongdeepbreathingabout10breaths.Thencloseofftheright nostrilcompletelywithyourhandorarm,andbreathelonganddeepthroughleft nostrilonly. Ifthemindistooactive,thinkSATontheinhale,andNAMontheexhale.Theslower youbreathe,thecalmeryourmind.SATNAMgivesthemindsomethingtofocuson andelevatesyourconsciousness. Whenyoureachaslightstageofdrowsiness,turnoverontoyourback,ifyouwish, andletyourselfsleep. Comments: Maximum sleep should be 5 hours, after that, the rate of breathing changesandbecomeserratic.Theactualdurationofdeepsleepisonly2hours. Following this routine will allow you to go directly into the deep sleep state and avoid the dream state, where you expend 10 times more energy than if you were actuallyphysicallyactingoutthedream.

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CLASS FIVE: HOW TO HAVE A REALLY GOOD NIGHTS SLEEP HEALING HANDS KRIYA

WOULDYOULIKETOINCREASETHEKINDNESSOFYOURHEALINGTOUCH?HERE'STHREESIMPLESTEPS TOBRINGMOREPRANAINTOYOURHANDS.

1.Rubthepalmsofyourhandstogetherbrisklyfor35minutes.Produceheatinthehands. Thenstretchyourarmsouttothesides,paralleltothefloor,palmsup,thumbspointingback. BreathofFirefor3minutes. 2.Theninhale,holdthebreathin,andwiththearmsstillouttothesides,flexyourwrists,so thatyourfingersarepointingup,asifyouwerepushingoutthewallsoneithersideofyou.Feel theenergyinthecenterofthepalmsflowingtoyourentirebody. 3.Rubyourhandstogetheragainfor2minutes.Then,stretchtheleftarminfrontofthebody, palmfacingup,stretchtherightarmoutfront,withrightpalmfacingdownabout8inches abovetheleftpalm.Meditateontheexchangeofenergybetweenthepalmsofthehands. Dothisseries11minuteseverydayifyouwanttobeabletotransferhealingenergytosomeone orsomething(i.e.massageoil,aglassofwater). Comments:Oneoftheinterestingthingsabouthealingisthatwhenwepraytohealsomeone else,weoftenhealourselves:Whatgoesaround,comesaround.Asyousow,soshallyou reap.Dountoothers...andsoon.Toonlyhealthephysicalbody,however,isincomplete.If wedontalsohealthementalandemotionalcausesofaproblem,itwillmostlikelyreturninthe same, or some other form, which is why we emphasize positive thinking and regularly doing Sadhanatoremovetheproblemonadeeper,causallevel.

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CLASS FIVE: HOW TO HAVE A REALLY GOOD NIGHTS SLEEP FOOT REFLEXOLOGY CHART
Whenthereisaprobleminanyareofthebody,thecorrespondingarea(asshowninthechart)ofthefoot willbecomecrystallizedwithcalciumandaciddepsoits.Thesecrystalsmustbebrokenupwithfotmassage. Givenwith15to20poundsofpressure,appliedinaacircularmotionwiththefiguresandespeciaollywiththe thumbs.Relaxationoftheentirenervoussystemispossiblewithproperfootmassage,becauseall72,000 nervesintehbodyhaveendingsinthefeet.

Skinislikeathirdlung;youtakeinpranicenergythroughtheporesoftheskinaswellasthroughbreathing. Thereforeitisessentialtokeepthefeetcleanandbesttowearopenshoeswhenpossible.Beforegoingto bedatnight,thefeetshouldbewashedincoldwatermassagedtocalmandrelaxthenerves.Gobarefoot whenpossibleonearth,sandorgrass(notonconcrete).Useapumicestonetoscrubthefeetandkeepthem smoothandfreefromcalluses.Almondoilisespeciallygoodforuseinmassage.Whateveroilorcreamyou useonyourskin,remember,itisabsorbedbyyourporesandgoesdirectlyintoyourbloodstream.

CLASS FIVE: HOW TO HAVE A REALLY GOOD NIGHTS SLEEP BREATH MEDITATION BEFORE SLEEP
KUNDALINI YOGA AS TAUGHT BY YOGI BHAJAN

Posture:SitinEasyPose,spinestraight. Mudra:Handsinthelap,palmsup.RighthandontopofLefthand. Eyes:Concentrateonthetipofthenose(in1minutethenerveswilladjust).This stimulatestheareabetweenthepinealandthepituitary.Mentalconcentrationshould beattheBrowPoint(3rdeye). Mantra:PanjShabd(SaTaNaMa)andGurMantra,WhaGuru SegmentedBreath:Breaththroughthenose Inhalein4beats,mentallyvibrating:SAATAANAAMAA Holdthebreathfor16beats,mentallyvibrating:SAATAANAAMAA(4times) Exhalein2beats,mentallyvibrating:WHAGURU Time:1115minutes Toend:Inhaleandexhale(3times).Inhaleandhold,raisethearmsto60degrees (makingaVwiththearms),exhaledown(repeat3times).Relax Comments:Ifyoudothismeditationfor31minuteseverynightbeforeyougotobed, yoursleepwilladjustitselftothisbreathrhythm.Afteroneandhalfyears,yourcycle willbecomethisrhythm.Thisisatotalselfhealingmeditation.

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CLASS SIX OUTLINE

GREAT DAY IN THE MORNING!

WAKE UP LIKE A YOGI

1. TuneInwiththeAdiMantra 2. AFewSimpleWakeUpExercises:
CatStretchtoeachside;27times StretchPosetoengagetheNavelPoint.13Minutes RocknRollontheSpine CatCoworSeatedSpineFlextowakeupthespine.13Minutes EgoBusterwithBreathofFire.13Minutes

3. Kriya:Chooseanyenergizingset,forexample Easy Set or Kriya for Elevation from The Aquarian Teacher YogaManual EnergizingSet.SeeKundaliniYoga:TheFlowofEternalPower for other morning sets, such as Sweat and Laugh in the Morning or Kundalini Yoga Sadhana Guidelines for other favoritemorningsets. 4. Mantra:MulMantra,oranyonefromtheSadhanalineup. 5. Close:LongTimeSunShineSongandLongSatNam,13times.

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CLASS SIX NOTES

GREAT DAY IN THE MORNING!

WAKE UP LIKE A YOGI
CLASSDISCUSSIONTOPICS
WHATADIFFERENCEADAYMAKES:Askstudentstopretendtheyareasleepandthen showhowtheygetupinthemorning,withtheshockofthealarmclockandthe rest.Thenrollsthesceneagain,butthistimetakethemthroughtheyogic morning,stretchinginbedroutine. BATHROOMMANNERS Powderedpotassiumalumandsaltforbrushingbackoftongue. o OilandMassagefirst,thenColdShower(opencapillaries) o ShoutOhmyGod!(AngSangWaheGuru) o Someone asked about taking a hot shower first, and then ending with cold.Hereplied,Thatwouldbelikeeatingalotofjunkfoodandthen havingahealthymeal.

SADHANA
EmphasizetheAmbrosialHours.Sadhana,Aradhana,Prabhupati: Sadhanaisthe cornerstoneoftruespiritualpracticeandthekeytoopeninguptogreaterand greaterselfawareness,happiness,andsuccessonalllevels.Doingisbelieving. TobeasuccessfulTeacher,doingconsistent,constantsadhanaisimperative.

CLASSHANDOUTS
MantraSheet:TheMulMantra GoodMorningThisIsGod

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CLASS SIX: GREAT DAY IN THE MORNING! THE MUL MANTRA

TheMulMantrawaswrittenbyGuruNanak.Itmeansroot,thatfromwhicheverythingelsesprings. Mantramsiddhyam,siddhyamparamesharam Hewhomastersmantra,mastersGodHimself.

HOWTOCHANTTHEMULMANTRA
See the Appendix for pronunciation guide. Emphasize and extend the ch sound of each sach. There mustbeaspace,aslightpause,betweenthewordsAJOONEEandSAIBANG.Donotrunthemtogether. Emphasisontheeesoundwillhelptoavoidrunningthewordstogether.Allmantrasshouldbechanted fromtheNavelPoint.Chantingisnotsinging,itisnottalking;itisVIBRATING.

EKONGKAR SATNAM

One,Creator,Creation Truth,Name\Identity DoerofEverything Fearless WithoutRevengewithoutAnger UndyingPersonificationofDeathlessness Unborn Selfillumined Guru'sgift Repeat! Inthebeginning:Truth Throughtheages:Truth Evennow:Truth Nanak(says)Truthshallexistforever

KARTAPURKH NIRBHAO NIRVAIR

AKALMOORAT AJOONEE SAIBANG

GURPRASAAD JAP

AADSACH JUGAADSACH HAIBEESACH

NAANAKHOSEEBHEESACH

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GOOD MORNING, THIS IS GOD. I WILL BE HANDLING ALL YOUR PROBLEMS TODAY I WILL NOT NEED YOUR HELP SO HAVE A GOOD DAY.
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APPENDIX

SPECIALMEDITATIONFORTEACHERS: I,MYMIND,WE,THOU,THEE SPIRITUALPATH:WORKSHOP&ESSAY SEVENSTEPSTOHAPPINESS ELIMINATESTRESSPITTRAKRIYA RECOMMENDEDBOOKSANDMUSIC AQUARIANSADHANACHANTS RESOURCES

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APPENDIX: MEDITATION FOR TEACHERS I, MY MIND, WE, THOU, THEE MEDITATION

June 19, 1998
Mudra:BringtheforearmsinfrontoftheHeartCenter.Placetherighthandovertheleft;bothhands arepalmdown. Mantra:I,MyMind,We,Thou,Thee Chantthemantrainamonotonefromthenavel. Time:9minutes ToEnd:Inhaledeep,suspendthebreathfor15secondsandlistentowhatyouhavesaid.Letthemantra beyouronlythought.Exhale.Inhaleagain.Suspendthebreathandholdthethought.15seconds. Exhale.Inhaleagainandallowthesoundofthosewordstocometoyourears.Suspendthebreathfor 15secondsandexhaleandrelax. Comments:Practicethismeditationsoyoucanwalkthedistance,reachyourdestiny,andmakemanyto followyou.

SPIRITUAL PATH
WORKSHOP IDEAS

QUESTIONSYOUCOULDPOSE

1. AreyouonaSpiritualPath,orareyoulookingforonenow? 2. WhatdoesbeingonaSpiritualPathmeantoyou?

(Of course everyone is already on a spiritual path whether theyknowitornot.)

3. Whatareyoudoingtomoveforwardonyourpathinlife?

(Progressrequiresapractice.)

4. Whatdoyouwantoutoflife?Purpose?DoyousetGoals? 5. Havestudentswritedowntheirgoals,andthentheydeterminethe nextsteptheywilltaketoachievethem.

WE ARE BORN SPIRITUAL BEINGS. OUR ASSIGNMENT ON THIS PLANET IS TO LEARN TO BE HUMAN.
THE TEACHINGS OF YOGI BHAJAN

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SPIRITUAL PATH
A true Spiritual Path is narrow; it has pitfalls (Shakti Pad). We need a guide who can point out the dangersandthesignpostsalongthetrail,aswellasthesafershortcuts,andgiveusalistofequipment fortheclimb(whatgeartotakealong,andmoreimportant,whattoleavebehind!).Weneedaguideto teachushowtoclimbwithoutfalling,andwhattodoifwestumble,sothatwedontfall.OurSpiritual Teacher,ourlinktotheGoldenChain,isYogiBhajan. ThemostvaluableequipmenthehasgivenusisSadhana.Hehasalsoremindedusoftheimportanceof humility,andprovideduswiththeOathofaTeachersowedontfallpreytotheincurabledisease ofSpiritualEgo.HehasalertedustothestepsalongthepathandthesymptomsofShaktiPad,withthe warning that as a teacher becomes more and more powerful, he/she can be tested in three areas: Money,Sex,andPower. HehasalsoemphasizedthathehasgivenusthetechnologyofKundaliniYogajustasitishehasnot changedanythingandneithershouldwe!

ONG HEAVEN AND EARTH

OMisabeautifulmantraforthosewhowishtorenouncetheworld(andpossiblyendupwearingaloin clothandcarryingabeggingbowl!).OMisthesoundcurrentfortheInfinite.Weasfinitecreaturesin this creation do not have a direct relationship with the Infinite. However, we do have a direct communicationchannelwiththeCreatorwhocreateduscreaturesthesoundofONG. KundaliniYogawasdesignedforpeoplewhowanttofunctionsuccessfullyintheworld;therefore,we chant ONG! Just feel the difference in your mouth and throat when you chant OM versus when you chantONG. ONG is vibrated at the back of the throat and resounds throughout the nasal passage, almost coming outthenose. Note:whenwechantEkOngKarSatNamSiriWaheGuruwearefollowingtheSanskritgrammar,which saysthatwhenmisfollowedbykthemchangestong.So,itwouldnotbecorrecttochantek omkar.

SEVEN STEPS TO HAPPINESS

1.COMMITMENT 2.CHARACTER 3.DIGNITY 4.DIVINITY 5.GRACE

Buildscharacter Charactergivesyou Dignityallowsyoutohave Divinitybringsyou Gracebestowsuponyouthe

6.POWERTOSACRIFICESacrifice(selflessness/giving)brings 7.HAPPINESS Sacrifice brings us happiness, because it makes us Godlike. In ancient tradition,GodhasbeendefinedasSatChitAnanda.Truth,Knowledgeand Bliss.TobeGodlikeistoexperiencethosequalities.BecauseGodisthe greatest (and only !) Giver of all, giving makes us Godlike. That is why Sacrifice,thepurestformofgiving,bringsusHappiness.

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GOD, RELIGION AND KUNDALINI YOGA

KUNDALINI YOGA IS NOT A RELIGION. However,itisaSacredScience;becauseweare workingtowardexperiencingtheGODwithin.IfyouwanttofindGod,lookinthe Dictionary.

G O D

(Generate) (Organize) (DestroyorDeliver)

TheOneGodisalreadylivingandbreathingineachofus.YOGAmeanstoconsciouslyuniteor yoke with that God within. How you choose to worship that One God is your choice of religion.

SADHANA, ARADHANA, PRABHUPATI

Ittakesmorethanonesituptogetthoseabs!Constant,consistentpracticeofSadhana,your personaldailyspiritualdiscipline,leadstoAradhana,yourpracticeisnowconfirmedinyou,it becomesapartofyourbeing,thenyoubecomePrabhupatti,MasterofGod!

SAMSKARAS, KARMA AND DHARMA

Samskaras Karma Grace Dharma patternsyouarebornwith howtheygetworkedoutonearth HelpofGodandGurutopayoffKarma PathofRighteousLiving WheretheresDharma,theresnoKarma.YogiBhajan
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THREE MEDITATIONS TO ELIMINATE STRESS: PITTRA KRIYA

Here are three dynamite Kriyas that work on the number one killer in our nation: STRESS. If you want to feel relaxed,mellowandbeabletohandlethepressuresofeachday,dotheseonaregularbasis. YogiBhajangavethemfirstonNovember18,1991,attheWholeLifeExpoinLosAngeles.Hetoldeveryoneinthe audience to teach them freely to everyone, share them with their families and friends, children, coworkers, anyone!InclassthenextnightattheYogaCenter,hetoldustodothem,andtowritethemupandsendthemto everyonenorestrictions!

KUNDALINI YOGA KRIYA PITTRA KRIYA

Yogi Bhajan November 18, 1991

1. Pittra Kriya: Your left hand rests on your Heart Center and your right hand is cupped in front of you with your elbow relaxed by your side. Eyes are on the tip of the nose. The right hand lifts up and passes the ear, as if you are splashing water over your shoulder. You will feel the wind pass your ear as the hand moves toward the shoulder. Your wrist must cross the earlobe; the hand must travel that far back. 11 minutes. TO END: Inhale and suspend the breath for 15 seconds stretch the hand back as far as you can. Exhale. Repeat twice more. It will hit the kidney energy. . . it will start working with the adrenals and then the whole system. . . the lungs . . . the central line . . . your hip-area, pelvic bone area; it is going to affect your body and you will become very relaxed. Do it with a rhythm and do it with a devotion and do it just to get rid of this stress . . . get rid of this inner mental and physical tension. . . . You are your vitality, minus tension, you are fine. 2. Place the elbows on the second rib below the base of the breast, in line with the nipple. Hands are slightly wider than the elbows and the palms are facing up in Shuni Mudra. The thumb covers the nail of the Saturn finger (middle finger). Eyes are at the tip of the nose. As you repeat Har, flick the Saturn finger. The sound Har is very specific and made with the tip of the tongue. The mouth remains slightly open as you generate the sound. 11 minutes. TO END: Inhale deeply. Continue moving the fingers. Suspend the breath for 15 seconds, and let it open your ribcage it will balance the chakras. Then Cannon Fire exhale. Repeat three times more. You have to touch the upper palate34, 35, 36 meridian points that relate to the hypothalamus will regulate the pituitary and take the secretion which you have created and start asking the energy to open up the chakras. It will start changing the serum of your spine. It will revitalize the gray matter in the brain.

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KUNDALINI YOGA KRIYA PITTRA KRIYA

3. Bring the arms out in front of you in a V, about 15 above shoulder height: Superman Pose. Hands are flat and facing down. At the rate of one repetition per second, repeat Har as in the second exercise, crossing the hands in front of you and keeping the arms straight. Do not bend the elbows. Alternately cross one hand over the other. Eyes are at the tip of the nose. 11 minutes. TO END: Keep moving the arms and inhale, hold for 10 seconds and Cannon Breath out. Repeat three more times, moving the hands as fast as possible during the last repetition.

COMMENTS: There are thirty three minutes in your life, if you can spare, you can eat up your own stress. . . One exercise you are going to do is going to take care of your glandular system and will affect the liver; it will relax you. . . The second exercise will balance the chakras and the third exercise will balance your nervous system: parasympathetic, sympathetic, and all that. Note: These kriyas must be done together and should never be done for less than or more than 11 minutes.

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RECOMMENDED BOOKS AND MUSIC

TeachingsofYogiBhajanbyYogiBhajan KundaliniYoga:TheFlowofEternalPower(ShaktiParwhaKaurKhalsa) Kundalini Yoga Sadhana Guidelines, 2nd Edition, by Kundalini Research Institute MantoManbyKundaliniResearchInstitute IAMAWOMANbyKundaliniResearchInstitute TheMindbyYogiBhajan,PhDandGurucharanSinghKhalsa,PhD MastersTouchbyYogiBhajan PeaceLagoon,translationofthebanis HowtoKnowGodbySwamiPrabhavananda&ChristopherIsherwood PsycheoftheSoulbyDr.SantSingh BhagavadGita(Isherwood/Prabhavanandatranslation) KWTCtranscriptsofYogiBhajanslectures Cookbooks:
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FromVegetableswithLove;ConsciousCookerybySiriVedKaurKhalsa ATasteofIndiabyInderjitKaur FoodsforHealthandHealingRemediesbyYogiBhajan SugarBluesbyWilliamDufty Hypoglycemia,aNewApproachbyDr.PaavoAirola

RecommendedMusic

RagiSatNamSinghMorningBanis(JapjiSahib) 3HOAnniversaryCD,JourneythroughtheNaad RagaSadhanabySangeetKaur EchoesFromthePastSadhanaCD SinghKaursCrimsonSeries DeeplyRelaxandMeditatebyShaktaKaur.SeePatiencePaysbyYogi Bhajan. SnatamKaursPeace,Prem,Anandandmanyothers LivtarSinghwithHarbhajanKaur:Healing NaadbySangeetKaur(MantraforaMiracle:DhanDhanRamDasGur OngNamobyNirinjanKaur PavanGurubyGurushabdSingh

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RESOURCES
www.kundaliniresearchinstitute.org. Your source for Kundalini Yoga as taught by Yogi Bhajan ANCIENTHEALINGWAYS18003592940www.ahealingways.com www.spiritvoyage.com NotetotheReader

HANDOUTS Please keep in mind that while it is excellent to give HANDOUTS to students, we want to honor the copyrights of others by not Xeroxing and circulatingmaterialfromotherspublishedbooksandmanuals. QUESTIONS? Feelfreetocontactmepersonallywithanyquestionsaboutteaching beginners.Blessingstoeachandallofyou!SatNam.

Shakti Parwha Kaur Khalsa

sparwha@sbcglobal.net

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YOGI BHAJAN SPEAKS

Excerpts from the Annual International Kundalini Yoga Teachers Association Teachers Conference

YOUR JOB IS TO ELEVATE THE BEING OF THE PERSON.

THE TEACHINGS OF YOGI BHAJAN

Teacherhasonlyonequalification:Byteacherssight,bytouch,byspoken word,thepersonshouldbeuplifted.Thiscanonlyhappyifyoudonotcater totheperson,personality,andenvironments.Youtalktothesoulandyour soletalkisbasedonthesoul,andyourprojectionisintothesoul,nottothe head, not to the heart, not to the sexuality. All that bsyou people get intoashumanbeingswillneverletyoubeclear,consciouspeople

YOU ARE A CREATURE AND GOD IS YOUR GUIDE. THEREFORE, HESITATE NOT TO PUT GOD IN EVERYTHING.
THE TEACHINGS OF YOGI BHAJAN

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