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NOTE: Beginners can do 26 repetitions instead of 108 repetitions.
Time periods for the rests-one-minute
the basic spinal series the rests are as important as the
Kundalini yoga creates a tension and a relaxation. Both are of
1. EASY POSE with Spinal Flex (SUKASANA)
Time: 108 times - Pull Mul Bhand-Rest one minute focus on the
Come sitting in a comfortable cross-legged posture. Grab the
ankles with the hands. On the inhale flex the spine forward. The flex is in the
3rd lumber vertebrae. It is in the lower spine.
This flex activates the chakras and animates the body.
Lift the chest up and keep the head level. Mentally say
On the exhale flex the spine backwards mentally say "Nam" Be
conscious of your consciousness. Rest one minute and meditate on the third
2. SPINAL FLEX Camel Ride in Rock Pose with Spinal Flex
Time: 108 times - rest one-minute by focusing on the third
Come into Rock Pose by sitting on the heels.
Place the hands on the thighs.
Inhale flex the spine forward and mentally say "Sat".
Exhale flex the spine backward and mentally say "Nam".
Maximum breath. Maximum flex.
Feel the spine move completely. Be conscious of your
Meditate on the third eye during the one-minute rest
3. SPINAL TWISTS -
Time: 26 times - rest one minute focusing on the third eye.
Come into easy pose.
Bring the arms up to 90 degrees.
Hands are in receptive gyana mudra.
Kundalini Yoga is the science of angles so keep the arms
Inhale and twist to the left mentally say "Sat".
Exhale and twist the right mentally say "Nam"
Turn the head all the way around.
4. EASY POSE with Bear Grip at the Heart Center with Airplane
Time: 26 times -Inhale - Exhale pulls root lock and rest one
Sit in easy pose (or half lotus or lotus). Bring
the hands over the heart center. Bring the hands into Bear Grip as pictured.
Feel that there is a rod going through your heart center. Pivot around the
Breathe powerfully. Do this seesaw motion 26 times.
Focus on the upper arm hitting the ear. Inhale then exhale
Pull Maha Bhanda the great lock of yoga (see instructions
beginning of yoga set.)
5. BEAR GRIP AT THROAT LEVEL
APPLY MUL BAND LIFT ARMS OVER HEAD
Time: 3 times at throat/ Maha Bandha-Three times overhead/ MaHa
3 times at the heart center. 3 times overhead.
Lock the hands at the throat level.
Pull apart on the hands but do not let go.
Exhale pull Maha Bhand. Pull the energy up.
(the great lock-see instructions beginning of set)
A total of three times
Raise the hands above the head.
Inhale - then Exhale Apply Maha Bhand.
Pull the energy to the top of the head for a total of three
times over the head
6. UPPER SPINAL FLEX-
Time: 108 times rest and relax the breath. Pull
NOTE: THE ELBOWS REMAIN STRAIGHT
Sit in easy pose grab the knees with the fingers.. Focus at the
The chest is rolled out. Inhale flex forward say mentally
Exhale flex back and mentally say "Nam" rolling the chin into
Keep those elbows straight.
Feel the vertebrae of the spine stretching out. Mind is on the
It's a powerful flex.. Keep the correct spinal position
7. Shoulder Shrugs
Time: 108 times and one-minute rest.
Sit in easy pose grab the knees the with fingers. Inhale both
shoulders up to the ears. Exhale down. Breath is through the nose. The chin is
Mentally say "Sat". Lower the shoulders. On the exhale mentally
108 times. At the end lift the shoulders for 14 seconds.
Tension is kept in the shoulders. Shoulder shrugs release the
Create an attitude of gratitude.
8. HEAD ROLLS Time: 5
times to the right and 5 times to the left
Roll the head to the right and all the way around five times. Inhale to
center and exhale. Then roll five times to the left. These are long gentle slow
neck rolls all the way around. Keeping the concentration at the third eye
keeps you from getting dizzy.
9. SAT KRIYA. In Rock Pose (VAJRASANA)
Time: 3 minutes and then 3 Maha Bandha.
Sit on the heels in rock pose with the arms over your head.
The elbows are hugging the ears. Palms together
(alternate: fingers interlock index finger up
or easy pose if rock pose is not possible).
Palms together over the head and stretch up.
Pull anal spincter closed andsex organ up into root lock.
Chant out loud "Sat". Relax the navel and the root lock.
Chant out loud "Nam"
Continue this for three minutes
Then pull Maha Bhanda - the great yogic lock explained at
beginning of set.
So Inhale - Then exhale and tighten the anal spincter, bring the sex organ
up. Lift the diaphragm up. Bring the chin to rest on the collarbone and squeeze
the energy from the base of the spine to the top of the skull.
(see start of set for full Maha Bhanda instructions)
Repeat this exercise three times including relaxing the locks
and naval center.
10. CORPSE POSE - deep relaxation pose.
(MaHa Savasana-called MaHa at the end of the yoga
Time: Relax 15 minutes or more. Long slow breath.
Relax on your back with the palms up, legs spread confortably apart and head flat on the floor in corpse pose.
The legs and feet and slightly turned out.
Relax the limbs by lifting and dropping them gently at the
The eyes are closed attention is focused on the center point
between your eyebrows
at the root of the nose
Watch the naval point as it rises and falls.
Keep the hands by the side palms up so the 72 thousand nadis are
open and receptive.
If you have a thought make a note of the thought and let go of
Use the mind like a flashlight Light and RELAX: the toes,
balls of foot, arches, heels, top of the feet. Relax the
Inhale light release tension.
Relax the knees, thighs, and butt. Relax hips, sex organs, and
Shine the light of the mind on the naval point and bring in
light and healing energy.
Put the mind on the base of the spine and bring in light.
Light up the vertebras one by one.
Find where the ribs connect to the spine and relax the ribs, side, and chest,
fingers, thumbs and back of hands.
Shine the minds light in the center of palms.
Begin to inhale through the non-dominant foot and palm.
Let this energy sweep the body.
Relax wrists, forearms, 2 arms, elbows upper arms. Left foot, calf, thigh,
Right foot, calf, thigh.
Relax the abdomen and stomach. Relax the left forearm, upper arm, and side of
chest, the neck. Relax the right forearm, upper arm, and side of chest,
Relax the shoulders and let the tension melt away. Relax the neck where the
head joins the neck. Relax the back of the head, ears, jaw, chin. Relax the
lips, teeth, tongue, cheeks, nose. Relax all around the eyes. Relax the
Concentrate the minds light to the center of the forehead.
If you can relax the forehead you can relax the entire body.
Relax the scalp, top of head - the soft spot where the soul
enters and leaves the body.
Relax all your hair - everywhere.
Chant mentally "Sat" on the inhale and "Nam" on the Exhale.
Breath is long slow and deep
Maha Bhanda combines all three great locks of yoga.
1. Root Lock (Mula Bandha) contract the anal spincter.pull the sex organ
up and the navel point it.
2. Diaphragm Lock (Uddiyand Bandha) lift the diaphragm up on the exhale
3. Neck Lock (Jalandhara Bhanda- pull the chin in up so the neck is in
line with the spine. Squeeze the energy from the base of the spine to the top of