Kundalini Yoga Series

Kundalini Yoga as taught by Yoga Bhajan
Rocky Blumhagen – Spiritual Name: Akal Teja Singh
If you have questions, I encourage you to visit the Official Kundalini Yoga Website is a wonderful resource.

What is a Kriya?

The word kriya means action. It is an action that leads to a complete manifestation like a seed leads to a bloom, a thought into actuality, a desire to commitment.

In Kundalini Yoga a kriya is a series of postures, breath, and sound that work toward a specific outcome. Practicing a kriya initiates a sequence of physical and mental changes that affect the body, mind, and spirit simultaneously.

There are kriyas that support the liver, balance the glandular system, make you radiant, stimulate the pituitary, increase the flexibility of the spine, and many more. Each kriya has a different effect, but all work on all levels of your being.

We finish each class by singing the Long Time Sun – My favorite musical version
is sung by Kundalini Yoga Grammy award winning singer, Snatam Kaur – This is
typically sung in unison, however, the recording technology requires that we
recite a call and response. We end the class by saying, Sat Nam (pronounced
sut nahm) – Translation, My Truth is my Identity. Inhale Sat exhale Nam.

Explore Rocky’s Kundalini Yoga Series by Week

Week 1 – March 15-21, 2020
Kriya for Morning Sadhana and basic meditation easy pose, hands folded in lap.

Week 2 – March 22-28, 2020
Kriya for New Lungs & Circulation and the Breath of Ten Meditation

Week 3 – March 29-April 4, 2020
Kriya for Disease Resistance and Sat Kriya

Week 4 – April 5-11, 2020
Kriya for Awakening to Your Ten Bodies and Sat Kriya and Laya Mantra

Week 5 – April 12-18, 2020
Kriya for Flexibility & the Spine and Sa Ta Na Ma chant

Week 6 – April 19-25, 2020
Kriya for Stress Set for Adrenals & Kidneys and Alternate Nostril Breath/Nadi Shodhana Pranayama

Week 7 – April 26-May 2, 2020
Kriya for the Pituitary Gland Series and Prana Apana Balance Alternate Nostril Breath and Gobinda Harii Chant

Week 8 – May 3-9, 2020
Kriya for Preparatory Exercises for Lungs, Magnetic Field & Deep Meditation and Alternate Nostril Breath

Week 9 – May 10-16, 2020
Kriya an Aerobics Set and Heart Connection combined with Alternate Nostril Breath, Nadi Shodhana Breath

Week 10 – May 17-23. 2020
Kriya for the Instinctual Self and Sat Kriya and Meditation for a Calm Heart

Week 11 – May 24-30, 2020
Kriya for Morning Sadhana and Covid-19 Pranayama taught introduced by Dr. Baxter Bell

Week 12 – May 31-June 6, 2020
Pranayama Series and Alternate Nostril Breath

Week 13 – June 7-13, 2020
Details coming soon

Some Helpful Explanations

Sat Kriya

One of Kundalini Yoga’s most practiced Kriyas. Sat Kriya circulates the Kundalini energy through the chakras, aids in digestion and strengthens the nervous system.

This breath pattern is the reverse of our primary breathing pattern. During our primary breath work, as we inhale, the belly drops and expands out. And on the exhale the belly draws back in towards the spinal column. We breathe this way naturally while lying on our backs or in a supine position. However, in Sat Kriya, we reverse the breath pattern. It feels a little strange, but inhale saying Sat (pronounced Sut) as you draw the belly towards the spine, it will be a smaller inhale. Then on the exhale, relax the belly and let it push out.

Again….We inhale saying Sat while we draw the belly back to the spine.
We relax and say Nam on the exhale as the belly relaxes and pushes out.

The mudra the fingers are interlaced, index fingers pointed to the ceiling, right or left thumb over each other. Then draw the arms up beside the ears and sit tall in hero’s pose or Vajarasana, buttocks sitting back on heals.

Breath of FireKapalabhati Pranayama

Forced exhale through the nose, automatic inhale through the nose. The forced exhale feels like you are blowing your nose, it is always good to have some Kleenex around. It does not have to be fast, Yoga Bhajan taught it one second per inhale or exhale. On that forced exhale the belly draws in and up towards the spine and on the inhale through the nose the belly expands and pushes out. Place your left or your right hand on your lower abdomen so you can feel your breath work.

Alternate Nostril BreathNadi Shodhana Pranayama

This is one of the most powerful Pranayamas handed down through the ages. The alternate nostril breathing balances both hemispheres of the brain, creates mental clarity and I believe increases a connection with your intuitive selfs. I explain the process during the class. It is easier to observe and practice than to try to read it translated to a text format.

Book & Music Recommendations 

Please remember, if you have questions or want to learn more, the Official Kundalini Yoga Website is a treasure and phenomenal resource. I encourage you to explore all it has to offer and learn more about why I find this such a fulfilling practice.  – Rocky 

Where to Begin?

The Kundalini Yoga Series featured on this page began in March, 2020 and continues to this day. As we finish editing current videos we will post them here. There will be one recording posted for each week and you may begin anywhere you like!

The descriptions for each week’s class can be found below the video and we will continue to add content designed to deepen and enhance your practice. Once complete, in addition to the weekly video, you will find detailed illustrations and instructions that we hope will clarify some of the poses within each Kriya.

We have more coming! Please be patient and check back often. New videos, songs and chants, book suggestions, and more will follow in the weeks and months ahead. Our aim is to be a soft and welcoming place for you to pause and remember the ALL of who you are. We’re happy you have found our page. Please enjoy and feel free to share this resource with others.

VIDEOS – Weeks 1-6

The first six weeks include Kriyas that support and strengthen important aspects of health and wellness. These classes were recorded during the first weeks of Shelter in Place during the Covid-19 pandemic. They focus on morning practice, lungs/circulation/breath, meditation, disease resistance, awakening to your Ten Bodies, flexibility, the spine, adrenals and the kidneys. Enjoy your practice. Sat Nam.

Week #1 – March 15-21, 2020

Kriya for Morning Sadhana

WEEK 1 – Kriya for Morning Sadhana – A stellar all-around Kundalini Yoga workout including cat-cow, spine flex, spine twists, front bends, life nerve stretch, butterfly, pelvic lifts, cobra pose, yoga mudra, Sufi grind, shoulder shrugs, neck rolls, and pranayama. The Kriya has 23 postures so takes a good hour to complete.

Yogi Bhajan taught this set for Morning Sadhana in 1971

 

CHANTS in this Kriya include:

Ong Namo Guru Dev Namo – Adi Mantra – I bow to the Creative Wisdom. I bow to the Divine Teacher within.
This mantra is used for “tuning in” to the divine flow and self knowledge within each of us. We chant it three times. Once for ourselves, once for the people in your class and once for the greater world.

Sat Kriya – Inhaling Sat, exhaling Nam (pronounced sut nahm) – 3 minutes.
Translation, My Truth is my Identity. Inhale Sat exhale Nam. 
This is the reverse of what we usually do when we breathe. We are inhaling and saying Sat while we draw the belly
to the spine. We relax and say Nam on the exhale as the belly relaxes and pushes out.

Snatam KaurLong Time Sun – Closing song of all Kundalini Yoga classes worldwide.
May the long time sun
Shine upon you
All love surround you
And the pure light within you
Guide your way on

PRANAYAMA – BREATHING in this Kriya includes:
Breath of Fire – Kapalabhati Pranayama – Forced exhale through the nose, automatic inhale through the nose. The forced exhale feels like you are blowing your nose, it is always good to have some Kleenex around.
Alternate Nostril Breath – Nadi Shodhana Pranayama

ROCKY’S TAKEAWAY – Kriya for Morning Sadhana
While this Kriya is more on the active side, I love how it takes the body on a robust journey of strength and vitality. After the warmup, the Kriya starts strong, invigorates and challenges throughout, and gradually drops us down into a very centered, focused space of surrender. For me, this is an ideal Kriya for those times when I would benefit from remembering my strength and reminding my mind/body of what is possible. Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #2 – March 22-28, 2020

News Lungs and Circulation

WEEK 2 – News Lungs and Circulation – The breath and its flow in the body can determine your emotional base. You feel full of energy and in control when the lungs and circulation are in excellent shape. This set rebuilds the lungs and improves circulation throughout the body. It is a rhythmical and short kriya for intermediate students or for enthusiastic beginners who are in good condition. You can practice this kriya 22 minutes a day and rebuild your system. It will prepare your lungs for an excellent practice of Kundalini Yoga pranayama.There are 9 exercises in the sequence. You can complete the main kriya in less than 30 minutes.

 

CHANTS in this Kriya include:

Ong Namo Guru Dev Namo – Adi Mantra – I bow to the Creative Wisdom. I bow to the Divine Teacher within.
This mantra is used for “tuning in” to the divine flow and self knowledge within each of us. We chant it three times. Once for ourselves, once for the people in your class and once for the greater world.

Snatam KaurLong Time Sun – Closing song of all Kundalini Yoga classes worldwide.
May the long time sun
Shine upon you
All love surround you
And the pure light within you
Guide your way on

SONGS in this Kriya include:
During Shavasana Rocky sings the Om Guru Brahma chant, the chant for teachers.

PRANAYAMA – BREATHING in this Kriya includes:
Breath of Fire – Kapalabhati Pranayama – Forced exhale through the nose, automatic inhale through the nose. The forced exhale feels like you are blowing your nose, it is always good to have some Kleenex around.
The Breath of Ten Meditation – 5 strong inhale breaths and 5 strong exhales all breath takes place through the nose.

ROCKY’S TAKEAWAY – Kriya for New Lungs and Circulation 
I like this kriya because it begins with standing poses which you can work into more balance poses if you like, taking a little more time. The chant Har Har Har Haree is a motivator too. Stay with it! And then the sequence works on the core too. Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #3 – March 29-April 4, 2020

Kriya for Disease Resistance and Sat Kriya

WEEK 3 – Kriya for Disease Resistance and Sat Kriya– To avoid persistent colds and illness, it is essential to keep digestion and elimination functioning well. Add to this a strong metabolic balance and you will have heartiness. This kriya develops these capacities. It gives physical strength and builds disease resistance. You can do these 10 exercises in about 30 minutes. This video begins with the Kriya without a warm up, so do a few cat cows or downward facing dogs if your spine is not warmed up.

 

CHANTS in this Kriya include:

Ong Namo Guru Dev Namo – Adi Mantra – I bow to the Creative Wisdom. I bow to the Divine Teacher within.
This mantra is used for “tuning in” to the divine flow and self knowledge within each of us. We chant it three times. Once for ourselves, once for the people in your class and once for the greater world.

Sat Kriya – Inhaling Sat, exhaling Nam (pronounced sut nahm) – 3 minutes.
Translation, My Truth is my Identity. Inhale Sat exhale Nam. 
This is the reverse of what we usually do when we breathe. We are inhaling and saying Sat while we draw the belly
to the spine. We relax and say Nam on the exhale as the belly relaxes and pushes out.

Snatam KaurLong Time Sun – Closing song of all Kundalini Yoga classes worldwide.
May the long time sun
Shine upon you
All love surround you
And the pure light within you
Guide your way on

SONGS in Shavasana
Music: Astor Piazzolla Tanti Anni Prima played during shavasana.
I apologize in advance for the rough start as figuring out my audio.

PRANAYAMA – BREATHING in this Kriya includes:
Stomach Pumping Breath
Sat Kriya – Inhaling Sat, exhaling Nam (pronounced sut nahm)
Translation, My Truth is my Identity. Inhale Sat exhale Nam.
Both of these pranayamas really work on your core.

ROCKY’S TAKEAWAY – Kriya for Disease Resistance and Sat Kriya
This kriya/sequence works all the chakras. And the stomach pumps are a valuable exercise to learn and the elephant walk at the end is quite memorable! This is an ideal kriya for those times when you will benefit from remembering your strength and reminding your mind, body and spirit of what is possible. Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #4 – April 5-11, 2020

Kriya for Awakening to Your Ten Bodies

WEEK 4 – Kriya for Awakening to Your Ten Bodies – The Ten Bodies are: Soul Body, Negative Mind, Positive Mind, Neutral Mind, Physical Body, Arc Line, Auric Body, Pranic Body, Subtle Body, Radiant Body.

 

CHANTS in this Kriya include:

Ong Namo Guru Dev Namo – Adi Mantra – I bow to the Creative Wisdom. I bow to the Divine Teacher within.
This mantra is used for “tuning in” to the divine flow and self knowledge within each of us. We chant it three times. Once for ourselves, once for the people in your class and once for the greater world.

Laya Yoga Mantra – 11 minutes in length
Ek Ong Kaar (Uh)                            — One Creator/Creation
Saa Taa Naa Maa (Uh)                   — True Identity
Siree What (Uh) Gay Gu-rroo       — Great Indescribable Wisdom

Snatam KaurLong Time Sun – Closing song of all Kundalini Yoga classes worldwide.
May the long time sun
Shine upon you
All love surround you
And the pure light within you
Guide your way on

SONGS in this Kriya include:
Sung by Rocky “I Am So Blessed” – Words and music: Karen
Drucker Inspired by Rev. Mark Vierra

PRANAYAMA – BREATHING in this Kriya includes:
Breath of Fire – Kapalabhati Pranayama – Forced exhale through the nose, automatic inhale through the nose. The forced exhale feels like you are blowing your nose, it is always good to have some Kleenex around.
The Breath of Ten Meditation – 5 strong inhale breaths and 5 strong exhales – All breath takes place through the nose.

ROCKY’S TAKEAWAY – Kriya for Awakening to Your Ten Bodies
This kriya/sequence is a powerful sequence. It begins with the core right out of the box and any kriya that has “ego eradicator” is always fun! The Laya Mantra chant, 11 minutes in length, singing along with Hansu Jot from the CD “To The Stars and Back” is very memorable. You will stretch thoroughly in this kriya and pull your kundalini energy up from your first chakra, mula bandha all the way to the crown. You will stretch your entire spine and your chi will be flowing! Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #5 – April 12-18, 2020

Kriya for Flexibility & the Spine and Sat Kriya

Week #5 – Kriya for Flexibility & the Spine and Sat Kriya This Kriya works the entire spine, lower lumbar spine, mid-range of the thoracic spine and the upper cervical spine. You will be standing, twisting, bending and lying on your stomach and working your core. There is a modification of Legs Up the Wall/Viparti Karani in place of a shoulder stand, I wasn’t comfortable teaching shoulder stand virtually where I can’t see students in person.  This is a wonderfully balanced Kriya. 

 

CHANTS in this Kriya include:

Ong Namo Guru Dev Namo – Adi Mantra – I bow to the Creative Wisdom. I bow to the Divine Teacher within.
This mantra is used for “tuning in” to the divine flow and self knowledge within each of us. We chant it three times. Once for ourselves, once for the people in your class and once for the greater world.

Sat Kriya – Inhaling Sat, exhaling Nam (pronounced sut nahm) – 3 minutes.
Translation, My Truth is my Identity. Inhale Sat exhale Nam. 
This is the reverse of what we usually do when we breathe. We are inhaling and saying Sat while we draw the belly
to the spine. We relax and say Nam on the exhale as the belly relaxes and pushes out.

Sa Ta Na Ma Chant – Linda Lara Yoga World Journey CD
Sa – Infiinity
Ta – Life Existence
Na – Death, change, transformation
Ma – Rebirth

Snatam KaurLong Time Sun – Closing song of all Kundalini Yoga classes worldwide.
May the long time sun
Shine upon you
All love surround you
And the pure light within you
Guide your way on

SONGS in this Kriya include:
Beautiful Baby – Linda Lara Yoga World Journey CD vocalist Nancy Coletti

PRANAYAMA – BREATHING in this Kriya includes:
Sat Kriya – Inhaling Sat, exhaling Nam
Long Deep Breathing – Remember in Kundalini Yoga, we always inhale and exhale through the nose

ROCKY’S TAKEAWAY – Kriya for Flexibility & the Spine and Sat Kriya
There are 17 poses in this Kriya. I like the balance of standing and seated postures and the Sa Ta Na Ma chant is very heart opening. This is a challenging kriya with lots of arm work, give it your honest and best effort! Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #6 – April 19-25, 2020

Kriya for Kidney & Adrenals

“COVID: The Power Of Letter” Before class this week, we watched this wonderful video about the human experience during the first weeks and months of COVID-19. We thought you might like to watch it again and share it with others. Please enjoy.

CREDITS -Film: M JCBSN KNOW VOWELS – Concept + Screenplay: Mendel Jacobson – Director: GI ORMAN – Animator: JAKE SOJCHER – BiG PRODUCTIONS

WEEK 6 – Kriya for Kidney & Adrenals – This is a potent sequence of exercises which primarily engages the breathing apparatus in order to supercharge the bloodstream with oxygen, and direct that oxygen-rich blood through the kidneys to balance and regulate the adrenal gland activity.

 

CHANTS in this Kriya include:

Ong Namo Guru Dev Namo – Adi Mantra – I bow to the Creative Wisdom. I bow to the Divine Teacher within.
This mantra is used for “tuning in” to the divine flow and self knowledge within each of us. We chant it three times. Once for ourselves, once for the people in your class and once for the greater world.

Har Har Har Har – A powerful chant bringing prosperity and power. We roll the r once like a Spanish r.
These chants are vibrational languages, it is important to move the tongue and lips and make the sounds!

Snatam KaurLong Time Sun – Closing song of all Kundalini Yoga classes worldwide.
May the long time sun
Shine upon you
All love surround you
And the pure light within you
Guide your way on

SONGS in this Kriya include:
I Am So Blessed – Words and music: Karen Drucker – Inspired by Rev. Mark Vierra

PRANAYAMA – BREATHING in this Kriya includes:
Breath of Fire – Kapalabhati Pranayama – Forced exhale through the nose, automatic inhale through the nose. The forced exhale feels like you are blowing your nose, it is always good to have some Kleenex around.
Alternate Nostril Breath – Nadi Shodhana Pranayama

ROCKY’S TAKEAWAY – Kriya for Kidney & Adrenals
While this Kriya is more on the active side, I love how it takes the body on a robust journey of strength and vitality. After the warmup, the Kriya starts strong, invigorates and challenges throughout, and gradually drops us down into a very centered, focused space of surrender. For me, this is an ideal Kriya for those times when I would benefit from remembering my strength and reminding my mind/body of what is possible. Sat Nam.

Kriya Illustrations & Detailed Instructions

VIDEOS – Weeks 7-12

As with the others in this series, these classes were recorded during the Covid-19 pandemic. Weeks 7-17 include Kriyas for the pituitary gland as well as Prana Apana Balance. Prana essentially translates to BREATH and we can stimulate the development of new neuro-pathways when we challenge the brain/body to breath in counter-intuitive ways. 

In this sub-set of videos, emphasis is placed on Prana through alternate nostril breathing and lung conditioning. We also address the subtle body – the magnetic field that extends beyond the surface of our skin. In Week 9, we ramp up into an Aerobic Set for heart conditioning. And as this group of videos winds down, you will notice the Kriyas turn inward. They become more about the instinctual self, meditation, the calm heart, and one’s morning physical/spiritual practice. In Week 12, it all comes back to Prana – the breath.  Enjoy your practice. Sat Nam.

Week #7 – April 26-May 2, 2020

Kriya for Pituitary Gland and Prana/Apana Balance

WEEK 7 – Kriya for Pituitary Gland and Prana/Apana Balance – The pituitary gland is an endocrine gland, about the size of pea. It is a protrusion off the bottom of the hypothalamus at the base of the brain. Hormones secreted from the pituitary gland help to control growth, blood pressure, energy, all functions of the sex organs, thyroid glands and metabolism.

 

CHANTS in this Kriya include:

Gobinda Gobinda Hari Hari Chant – The mantra for self reflection
(Snatam Kaur from the CD The Essential Snatam Kaur, Sacred Chants for Healing)

Ong Namo Guru Dev Namo – Adi Mantra – I bow to the Creative Wisdom. I bow to the Divine Teacher within.
This mantra is used for “tuning in” to the divine flow and self knowledge within each of us. We chant it three times. Once for ourselves, once for the people in your class and once for the greater world.

Har Har Har Har – A powerful chant bringing prosperity and power. We roll the r once like a Spanish r.
These chants are vibrational languages, it is important to move the tongue and lips and make the sounds!

Snatam KaurLong Time Sun – Closing song of all Kundalini Yoga classes worldwide.
May the long time sun
Shine upon you
All love surround you
And the pure light within you
Guide your way on

SONG in Shavasana:
Gobinda Gobinda Hari Hari Chant – The mantra for self reflection
(Snatam Kaur from the CD The Essential Snatam Kaur, Sacred Chants for Healing)

PRANAYAMA – BREATHING in this Kriya includes:
Breath of Fire – Kapalabhati Pranayama – Forced exhale through the nose, automatic inhale through the nose. The forced exhale feels like you are blowing your nose, it is always good to have some Kleenex around.
Alternate Nostril Breath – Nadi Shodhana Pranayama

ROCKY’S TAKEAWAY – Kriya for Pituitary Gland and Prana/Apana Balance
I combined two kriyas here, the kriya working the Pituitary gland and a pranayama kriya for Prana and Apana Pranayama This sequence works more of the body, lunging, standing, downdog, some core work. It really is a full body work out and then hearing the Gobinda Hari mantra/chant by Snatam Kaur makes for a lovely practice. Your heart will be full at the end of this practice. This chant goes right to the heart! Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #8 – May 3-9, 2020

Kriya for Preparatory Exercises for Lungs, Magnetic Field & Deep Meditation

WEEK 8 – Kriya for Preparatory Exercises for Lungs, Magnetic Field & Deep Meditation – This set works on coordination and repair of the nervous system by stimulating the Heart Center. Your normal feelings of happiness, connection, and well-being depend on the balance of your individual psycho-electromagnetic field. If it is strong, your muscles obey the message nerves, and the message nerves give good perception to the brain.

 

CHANTS in this Kriya include:

Ong Namo Guru Dev Namo – Adi Mantra – I bow to the Creative Wisdom. I bow to the Divine Teacher within.
This mantra is used for “tuning in” to the divine flow and self knowledge within each of us. We chant it three times. Once for ourselves, once for the people in your class and once for the greater world.

Snatam KaurLong Time Sun – Closing song of all Kundalini Yoga classes worldwide.
May the long time sun
Shine upon you
All love surround you
And the pure light within you
Guide your way on

PRANAYAMA – BREATHING in this Kriya includes:
Whistle Breath
Alternate Nostril Breath – Nadi Shodhana Pranayama

ROCKY’S TAKEAWAY – Kriya for Preparatory Exercises for Lungs, Magnetic Field & Deep Meditation
This is a very heart centered kriya and really works on the four upper chakras. As you work it you may get this sense that your heart is opening. And there is extra focus on the three upper chakras at the throat, third eye and crown. The Alternate Nostril Breath at the end of the kriya is very grounding. I love this kriya. Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #9 – May 10-16, 2020

An Aerobic Set and a Heart Connection

WEEK 9 – An Aerobic Set and a Heart Connection – For some reason many of Yoga Bhajan’s kriyas take place on the mat. There aren’t as many standing kriyas where we get to work on balance. This aerobic kriya works on increasing your heart rate and certainly works on balance, especially when we crisscross the arms and legs. There is a lot of neuromuscular working going on here!

 

CHANTS in this Kriya include:

Ong Namo Guru Dev Namo – Adi Mantra – I bow to the Creative Wisdom. I bow to the Divine Teacher within.
This mantra is used for “tuning in” to the divine flow and self knowledge within each of us. We chant it three times. Once for ourselves, once for the people in your class and once for the greater world.

Sa Ta Na Ma Chant – by Snatam Kaur
Sa – Infiinity
Ta – Life Existence
Na – Death, change, transformation
Ma – Rebirth

Snatam KaurLong Time Sun – Closing song of all Kundalini Yoga classes worldwide.
May the long time sun
Shine upon you
All love surround you
And the pure light within you
Guide your way on

PRANAYAMA – BREATHING in this Kriya includes:
Breath of Fire – Kapalabhati Pranayama – Forced exhale through the nose, automatic inhale through the nose. The forced exhale feels like you are blowing your nose, it is always good to have some Kleenex around.

ROCKY’S TAKEAWAY – An Aerobic Set and a Heart Connection
This is a kriya that really works on neuroplasticity, the making of new neuro pathways in the brain. The concluding meditation with the 5 minute heart opening meditation with hands placed over the heart is simple and centering. Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #10 – May 17-23, 2020

Kriya for the Instinctual Self and Sat Kriya

WEEK 10 – Kriya for the Instinctual Self and Sat Kriya – Many of our strongest instincts find expression through the lower triangle, the first, second and third chakras, rectum, sex organ, and navel point. We want to strengthen our nervous system and our glandular system. This kriya naturally works with the bandhas. Mula bandha is at the anus and uddiyana bandha at the third chakra, solar plexus.

 

CHANTS in this Kriya include:

Ong Namo Guru Dev Namo – Adi Mantra – I bow to the Creative Wisdom. I bow to the Divine Teacher within.
This mantra is used for “tuning in” to the divine flow and self knowledge within each of us. We chant it three times. Once for ourselves, once for the people in your class and once for the greater world.

Sat Kriya – Inhaling Sat, exhaling Nam (pronounced sut nahm) – 3 minutes.
Translation, My Truth is my Identity. Inhale Sat exhale Nam. 
This is the reverse of what we usually do when we breathe. We are inhaling and saying Sat while we draw the belly
to the spine. We relax and say Nam on the exhale as the belly relaxes and pushes out.

Snatam KaurLong Time Sun – Closing song of all Kundalini Yoga classes worldwide.
May the long time sun
Shine upon you
All love surround you
And the pure light within you
Guide your way on

PRANAYAMA – BREATHING in this Kriya includes:
Breath of Fire – Kapalabhati Pranayama – Forced exhale through the nose, automatic inhale through the nose. The forced exhale feels like you are blowing your nose, it is always good to have some Kleenex around.
Meditation for a Calm Heart – The held breath creates hypoxia, when the brain is deprived of oxygen more neuro pathways are are formed. The mudra placement in simple and calming.

ROCKY’S TAKEAWAY – Kriya for the Instinctual Self and Sat Kriya
Our third eye, our seat of intuition, our 6th chakra can be developed. I continuously ask my higher self for guidance. As humans we have been blessed with this internal guidance system. I believe it is always communicating, coming from our higher self and if we get quiet we will be directed for our highest good. Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #11 – May 24-30, 2020

Kriya for Morning Sadhana
Covid-19 Pranayama taught introduced by Dr. Baxter Bell

WEEK 11 – Kriya for Morning Sadhana A stellar all-around Kundalini Yoga workout including cat-cow, spine flex, spine twists, front bends, life nerve stretch, butterfly, pelvic lifts, cobra pose, yoga mudra, Sufi grind, shoulder shrugs, neck rolls, and pranayama. The Kriya has 23 postures so takes a good hour to complete.

Yogi Bhajan taught this set for Morning Sadhana in 1971

 

CHANTS in this Kriya include:

Ong Namo Guru Dev Namo – Adi Mantra – I bow to the Creative Wisdom. I bow to the Divine Teacher within.
This mantra is used for “tuning in” to the divine flow and self knowledge within each of us. We chant it three times. Once for ourselves, once for the people in your class and once for the greater world.

Sat Kriya – Inhaling Sat, exhaling Nam (pronounced sut nahm) – 3 minutes.
Translation, My Truth is my Identity. Inhale Sat exhale Nam. 
This is the reverse of what we usually do when we breathe. We are inhaling and saying Sat while we draw the belly
to the spine. We relax and say Nam on the exhale as the belly relaxes and pushes out.

Snatam KaurLong Time Sun – Closing song of all Kundalini Yoga classes worldwide.
May the long time sun
Shine upon you
All love surround you
And the pure light within you
Guide your way on

PRANAYAMA – BREATHING in this Kriya includes:
Breath of Fire – Kapalabhati Pranayama – Forced exhale through the nose, automatic inhale through the nose. The forced exhale feels like you are blowing your nose, it is always good to have some Kleenex around.Dr. Baxter Bell’s Covid-19 Pranayama Breath – 5 second inhale, 5 second hold, 5 second exhale

ROCKY’S TAKEAWAY – Kriya for Morning Sadhana
This is a very well balanced kriya. Many Kundalini yoginis and yogis say it is one of their favorite kriyas. It works the entire body and all of the chakras. It stretches the spine, the hamstrings, the neck and it pulls the kundalini energy up and down the spine. It is one of my favorite sequences! Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #12 – May 31-June 6, 2020

Kriya for Pranayama Series from Guru Rattana 2016 Transitions to a Heart Centered World

WEEK 12 – Kriya for Pranayama Series from Guru Rattana 2016 Transitions to a Heart Centered World – This kriya focuses on the breath, the life force. Pranayama translates as life force. There are four breath pattern exercises in this kriya. It begins in an easy pose with stretched out horizontally, palms up. There is no warm up on this 60 minute video. So you may do a few cat cows or downward

 

CHANTS in this Kriya include:

Ong Namo Guru Dev Namo – Adi Mantra – I bow to the Creative Wisdom. I bow to the Divine Teacher within.
This mantra is used for “tuning in” to the divine flow and self knowledge within each of us. We chant it three times. Once for ourselves, once for the people in your class and once for the greater world.

Snatam KaurLong Time Sun –Closing song of all Kundalini Yoga classes worldwide.
May the long time sun
Shine upon you
All love surround you
And the pure light within you
Guide your way on

PRANAYAMA – BREATHING in this Kriya includes:
Breath of Fire – Kapalabhati Pranayama – Forced exhale through the nose, automatic inhale through the nose. The forced exhale feels like you are blowing your nose, it is always good to have some Kleenex around.
Alternate Nostril Breath – Nadi Shodhana Pranayama
Sitali Pranayama – Cooling down breath technique
And a fourth interesting breathing pattern through the open mouth and nose. It is easy to follow as I call it out.

ROCKY’S TAKEAWAY – Kriya for Pranayama Series from Guru Rattana 2016 Transitions to a Heart Centered World
I like this kriya because it allows us to focus on our breath work, our pranayama. It also focuses on the upper chakras and I have this feeling of pulling my Kundalini energy up and down the spine as I work this particular sequence of poses. Sat Nam.

Kriya Illustrations & Detailed Instructions

VIDEOS – Weeks 13-18

Weeks 13-18 will be arriving shortly. In the meantime, please refer to Weeks 1-6 & Weeks 7-12 for videos to inspire your daily practice. Sat Nam.

Kriya Illustrations & Detailed Instructions

Kriya Illustrations & Detailed Instructions

Kriya Illustrations & Detailed Instructions

Kriya Illustrations & Detailed Instructions

Kriya Illustrations & Detailed Instructions

Kriya Illustrations & Detailed Instructions

Weeks 19-24

Weeks 19-24 are still being recorded and will arrive shortly. In the meantime, we invite you to explore our published videos and hope they inspire your daily practice. Sat Nam.

Kriya Illustrations & Detailed Instructions

Kriya Illustrations & Detailed Instructions

Kriya Illustrations & Detailed Instructions

Kriya Illustrations & Detailed Instructions

Kriya Illustrations & Detailed Instructions

Kriya Illustrations & Detailed Instructions

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