Kundalini Yoga Series

Rocky Blumhagen – Spiritual Name: Akal Teja Singh
If you have questions, I encourage you to visit the Official Kundalini Yoga Website – the Library of Teachings is a wonderful resource.  I feel it is important to speak to the allegations against and ongoing controversy surrounding the founder of Kundalini Yoga. You are always welcome to read my thoughts on the subject here: Kundalini Yoga – Separating the Practice from the Failings of its Founder

Free Videos for Weekly Classes

There are many free classes right here on the site. Please SCROLL DOWN to view classes by week.

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

“The consistent practice of Kundalini Yoga over the last six months resulted in many benefits: Improved sleep, better breathing, and the resolution of an elbow injury from two years. The combination of our breath work, meditation and movement have greatly enhanced my overall sense of wellbeing while enhancing creativity and productivity in this period of considerable stress.”
– Professor Margaret Levi CLICK to Read More Reviews

Explore Rocky’s Kundalini Yoga Series by Week

At first, classes were taught daily and weeks were determined based on a week that started Sunday. You will notice that at some point during the year this changes. Starting Week 29, classes were no longer held daily. Dates reflect the actual dates a virtual class was held and a particular Kriya was taught. 

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

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

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

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

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

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

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

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

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

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

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

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

Week 13 – June 7-13, 2020 – Daily
Heart’s Delight & Heart of Gold

Week 14 – June 14-20, 2020 – Daily
Kriya for Elevation

Week 15 – June 21 – 27, 2020 – Daily
Balancing the Vayus

Week 16 – June 28 – July 4, 2020 – Daily
Kundalini Set for the Heart & Sodarshan Chakra Kriya

Week 17 – July 5-11, 2020 – Daily
Kriya to Keep Up Spirit & Sodarshan Chakra Kriya

Week 18 – July 12-18, 2020 – Daily
Total Balance Kriya

Week 19 – July 19 -25, 2020 – Daily
Kriya for Navel Center & Elimination

Week 20 – July 26-Aug 1 , 2020 – Daily
Kriya for Physical & Mental Vitality & Adjustment of the Body Systems & Mental Clarity

Week 21 – Aug 2-8, 2020 – Daily
Kriya for Metabolism & Relaxation

Week 22 – Aug 9-15, 2020 – Daily
Kriya for the Control of the Muscular System – Standing/Balance Kriya

Week 23 – August 16-22, 2020 – Daily
Kriya for Working the Total Self

Week 24 – August 23-29, 2020 – Daily
Details coming soon.

Week 25 – August 30-September 5, 2020 – Daily
Details coming soon.

Week 26 – September 6-12, 2020 – Daily
Details coming soon.

Week 27 – September 15-20, 2020Tue-Sun
Details coming soon

Week 28 – September 22-27, 2020Tue-Sun
Details coming soon

Week 29 – September 29-October 4, 2020Tue-Sun
Details coming soon

Week 30 – October 7-11, 2020Wed-Sun
Details coming soon

Week 31 – DatesTue-Sun
Details coming soon

Week 32 – Dates
Details coming soon

Week 33 – Dates
Details coming soon

Week 34 – Dates
Details coming soon

Week 36 – Dates
Details coming soon

Week 37 – Dates
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 the practice of Kundalini Yoga such an all encompassing experience.  – 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, spinal flex, spinal 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 and is a full body work out. It is also said to access all seven chakra/subtle body energy centers.

 

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 to access 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 while saying, “Sat/Sut” while we draw the belly to the spine. As we relax we say, “Nam” on the Exhale as the belly expands and pushes out.

Long 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 – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

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. This is one of the most popular Kriyas in Kundalini Yoga. I once practiced it for forty days straight. 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 to access 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.

Long 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 Ha” chant. A chant for all of our teachers, past and present and the teacher within.

PRANAYAMA – BREATHING in this Kriya includes:
Breath of Fire – Kapalabhati Pranayama – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

The Breath of Ten Meditation – Five strong inhale breaths and Five strong exhale breaths ALL takes place through the nose. You can imagine that your nose is a straw and take the five breaths until your lungs are full all the way to your clavicles, your collar bones.

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 HarHaree is a motivator too. Stay with it! And the sequence also works on the core. You’ve heard me say “the juice” is in the breath. What I mean is your breath work powers your practice. Your sense of well-being comes from a deep connection to your constant companion, your breath. 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 to access 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 while saying, “Sat/Sut” while we draw the belly to the spine. As we relax we say, “Nam” on the Exhale as the belly expands and pushes out.

Long 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) – 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 while saying, “Sat/Sut” while we draw the belly to the spine. As we relax we say, “Nam” on the Exhale as the belly expands and pushes out.

ROCKY’S TAKEAWAY – Kriya for Disease Resistance and Sat Kriya
This kriya/sequence works all the chakras/the subtle body. And the stomach pumps are a valuable exercise to strengthen the core. The “elephant walk” near the end is quite memorable and fun! This is an ideal kriya for those times when you will benefit from remembering you are always stronger than you think 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 to access 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. Hansu Jot singing from the CD “To The Stars and Back.”
Ek Ong Kaar (Uh)                            — One Creator/Creation
Saa Taa Naa Maa (Uh)                   — True Identity
Siree What (Uh) Hay Gu-rroo       — Great Indescribable Wisdom

Long 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 – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

The Breath of Ten Meditation – Five strong inhale breaths and Five strong exhale breaths ALL takes place through the nose. You can imagine that your nose is a straw and taking the five breaths in until your lungs are full all the way to your clavicles, your collar bones.

ROCKY’S TAKEAWAY – Kriya for Awakening to Your Ten Bodies
This kriya/sequence is a powerful one. It begins with the core right out of the box and any kriya sequencing “ego eradicator” is always fun! The Laya Mantra chant, 11 minutes in length, along with Hansu Jot singing 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 and the mula bandha energy lock all the way to the crown/7th chakra. Your entire spine will stretch and your Chi (Qi or Ki) 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/Viparita Karani in place of a shoulder stand. I wasn’t comfortable teaching shoulder stand virtually where I cannot 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 to access 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 while saying, “Sat/Sut” while we draw the belly to the spine. As we relax we say, “Nam” on the Exhale as the belly expands 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

Long 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 (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 while saying, “Sat/Sut” while we draw the belly to the spine. As we relax we say, “Nam” on the Exhale as the belly expands and pushes out.

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. The adrenal glands are the glands that process low-level, on-going stress!

 

CHANTS in this Kriya include:

Ong Namo Guru Dev NamoOng Namo Guru Dev Namo – Adi Mantra – I bow to the Creative Wisdom. I bow to the Divine Teacher within. This mantra is used to access 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 ancient vibrational languages from Sanskrit or Gurmukhi. It is important to move your tongue and lips and make the sounds!

Long 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 – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

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 to access 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 ancient vibrational languages from Sanskrit or Gurmukhi. It is important to move your tongue and lips and make the sounds!

Long 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 – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

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 the body, while lunging, standing, downward facing dog and 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 kriya. This chant goes directly 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 – is 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 psychoelectromagnetic field. If your field is strong, your muscles obey the message nerves, and the message nerves send strong signals 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 to access 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.

Long 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 works on the four upper chakras. As you practice you may get a sense…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 is a powerful Pranayama at the end of the kriya. It is very grounding. I love this kriya. You are really ready for a deep meditation at the end of this sequence. 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 – Many Kundalini Yoga kriyas take place on the mat. There aren’t as many standing kriyas where we have the opportunity to work on balance. This aerobic kriya increases 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 to access 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

Long 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 – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

ROCKY’S TAKEAWAY – An Aerobic Set and a Heart Connection
This is a kriya that really works on neuroplasticity. Neuroplasticity is the making of new neuro pathways in the brain. The ability of the brain to form and reorganize synaptic connections, especially in response to learning or experience or following an injury. The concluding five minute heart opening meditation 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. Coccyx/rectum, sex organs, and navel point. We want to strengthen our nervous system and our glandular system. This kriya naturally works with the bandhas/the energy locks. Mula bandha is at the coccyx/anus and uddiyana bandha at the solar plexus, the navel point, the third chakra.

 

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 to access 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 while saying, “Sat/Sut” while we draw the belly to the spine. As we relax we say, “Nam” on the Exhale as the belly expands and pushes out.

Long 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 – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

Meditation for a Calm Heart – The held breath creates hypoxia. When the brain is deprived of oxygen more neuro pathways are formed. The mudra/hand placement in simple and calming.

ROCKY’S TAKEAWAY – Kriya for the Instinctual Self and Sat Kriya
Our third eye, our seat of intuition, our sixth chakra, our sixth sense 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. Become quiet and listen. You will be directed for your highest good. Sat Kriya is one of the most powerful breathing meditations in Kundalini Yoga. Please give it your honest and best effort. 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, spinal flex, spinal 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 and is a full body work out. It is also said to access all seven chakra/subtle body energy centers.

 

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 to access 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 while saying, “Sat/Sut” while we draw the belly to the spine. As we relax we say, “Nam” on the Exhale as the belly expands and pushes out.

Long 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 – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

Dr. Baxter Bell’s Box Breath for COVID-19 Patientsbaxterbell.com – Dr. Baxter Bell  introduced a five second box breath being used in hospitals for COVID-19 patients. It is a five-second inhale, a five-second hold and a five-second exhale. This is the basic breathing pattern.

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 all around kriyas and one of the reasons we have repeated it here in week eleven. It works the entire body and all of the chakras. It stretches the spine, the hamstrings, the neck and pulls the kundalini energy up and down the spine. It is one of my favorite sequences. I once practiced it for forty days straight. If you are searching for a Kriya to begin a forty day practice. This is it! 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. The life force rides on the breath. Pranayama translates as life force. There are four breath pattern exercises in this kriya. It begins in an easy pose with arms 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 facing dogs to warm up your spine.

 

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 to access 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 while saying, “Sat/Sut” while we draw the belly to the spine. As we relax we say, “Nam” on the Exhale as the belly expands and pushes out.

Long 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 – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

Alternate Nostril Breath – Nadi Shodhana Pranayama

Sitali Pranayama
– This is a cooling down breathing technique. And a fourth interesting breathing pattern through the open mouth and nose. It is easy to follow as I call it out with verbal cues.

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. Personally, I think the most important discipline in yoga is our breath work. This kriya also focuses on the upper chakras/subtle body work. I imagine I am pulling my breath up and down my spine, creating a movement of cellular energy up and down my spine. Go for it! Sat Nam.

Kriya Illustrations & Detailed Instructions

VIDEOS – Weeks 13-18

As with the others in this series, these classes were recorded during the Covid-19 pandemic. Weeks 13-18 include Kriyas that invite you to be open and balanced, to move, breath, accomplish, and learn. We can always do more than our mind tells us we can!

In this sub-set of videos, emphasis is placed on the subtle body, opening the heart and throat chakras, balancing upper and lower chakras, spinal flex poses, life nerve stretch, Prana and the Breath, and how it moves throughout the body. You will find a wonderful variety in this group. From highly active and aggressive to deeply meditative.  Enjoy your practice. Sat Nam.

Week #13 – June 7-13, 2020

Heart’s Delight & Heart of Gold

WEEK 13 – Heart’s Delight & Heart of Gold – From Guru Rattana Transitions to a Heart Centered World – This is a heart centered kriya that works on the subtle body. It doesn’t feel physically aggressive, but you can still work up a sweat if you engage fully with your breath on each pose. You can feel the kriya opening the heart and throat chakras. Lots of breath work here, there are only 13 poses, but it takes a good hour if you hold the poses through the full time counts.

 

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 to access 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 while saying, “Sat/Sut” while we draw the belly to the spine. As we relax we say, “Nam” on the Exhale as the belly expands and pushes out.

Long 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

 

MUSIC includes:
There is no music in this Kriya, so if you prefer to practice without music, you will appreciate this recording.

 

PRANAYAMA – BREATHING in this Kriya includes:
Long & Deep Breathing: through the nose, both inhale and exhale through the nose. All Kundalini breath work is through the nose unless otherwise instructed.

Breath of Fire: During Ego Eradicator we do 2 minutes of Breath of Fire. Kapalabhati Pranayama. The forced exhale is through the nose, inhale is automatic through the nose as well. Keep the mouth closed throughout the entire breathing pattern. It does not have to be fast, each inhale and exhale can take a second or two. The breath work is measured and controlled. On the forced exhale through the nose the belly/diaphragm draws in towards the spine and during the inhale the belly/diaphragm expands out. Keep repeating. All the stale air is removed from the lungs. This Pranayama oxygenates the blood and really strengthens your diaphragm.

 

ROCKY’S TAKEAWAY – Heart’s Delight & Heart of Gold
I love this kriya for it’s subtle nature. On paper it looks easy but it is somewhat deceiving. The kriya focuses on the heart and throat chakras. You feel your beating heart, you work your diaphragm and any kriya that has Ego Eradicator as part of the sequence, I love! And this go around it only has 2 minutes of long deep breathing and 2 minutes of breath of fire. If you are wanting to practice a kriya that gives you a sense of calmness and integration, this is it! This Kriya gets more and more powerful if you practice it 7 days in a row. Try it and let me know what you experience? Simply drop an email to [email protected] – Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #14 – June 14-20, 2020

Kriya for Elevation

WEEK 14 – Kriya for Elevation This Kriya takes place seated on your mat. It works a balance of lower and upper chakras. Spinal flexing, life-nerve stretch, shoulder shrugs and neck rolls work through all seven chakras. Ego eradicator and Sat Kriya are built into the Kriya for Elevation. Right there, two reasons to select this Kriya. These are both powerful sequences.

 

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 to access 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.

Long 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

 

MUSIC includes:
There is no music in this Kriya, so if you prefer to practice without music, you will appreciate this recording.

 

PRANAYAMA – BREATHING in this Kriya includes:

Breath of Fire – Kapalabhati Pranayama – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

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 while saying, “Sat/Sut” while we draw the belly to the spine. As we relax we say, “Nam” on the Exhale as the belly expands and pushes out. Please see the cue sheet for more detailed instruction.

ROCKY’S TAKEAWAY – Kriya for Elevation
This Kriya starts strong and ends strong opening with the Kundalini Yoga favorite, Ego Eradicator and closing with one of Kundalini Yoga’s most powerful meditations, Sat Kriya. This sequence systematically exercises the spine and the core moving the Kundalini energy up and down the spine which assists in balancing the chakras. The Life-Nerve Stretch also works on the kidneys and liver and the modified Maha Mudra stretches out the sciatic nerve. I love this kriya. Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #15 – June 21-27, 2020

Balancing the Vayus

Kriya Illustrations & Detailed Instructions

WEEK 15 – Balancing the Vayus – This Kriya allows you to contemplate your Prana/Life force and the Breath and how it moves throughout your body. There are five principal Vayus also known as “winds.”
   1. Apaana which moves in the sphere of the coccyx/anus – First Chakra
   2. Samaana which moves in the navel region – Third Chakra
   3. Praana which moves in the heart and lungs – Fourth Chakra
   4. Udaana which moves in the throat – Fifth Chakra
   5. Vyanna which pervades the whole body – Eighth Chakra

Theos Casimir Bernard 1908-1947 The White Llama (look at full history on his Wikipedia page) Spent years studying the Vayus. These five Vayus work in combination and create balance. This set moves all of the Vayus of the body and brings equilibrium to the entire glandular system.

 

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 to access 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.

Long 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:
This recording used “The Breath App” for a five minute pranayama. A six second inhale, six second hold and six second exhale.

 

MUSIC  includes:
Jai Te Gung from Silent Moonlight Meditations by Gurunam Singh

 

ROCKY’S TAKEAWAY – Balancing the Vayus
I love this Kriya because it really forces me to feel and think about the Five Vayus known as “Winds” coursing through my body. I feel my breath, my Prana in more than my lungs. I can feel it moving throughout my thoracic body cavity. I can sense it when my pelvic floor is grounded to the earth. I do feel the Vayu moving in the first Chakra, in the sphere of the anus. I feel it in my core, my third chakra and it is apparent that the winds are in the heart and throat, the fourth and fifth chakras. And the last wind, Vyanna, I can sense it surrounding my subtle body, the 8th Chakra.

Students also like the Kangaroo jump and the Frogs make our thighs burn!! Make this Kriya part of all your practice. You are learning to connect with your subtle body. You are beginning to understand that breath work is more than a simple inhale and exhale. Stay with it and the magic will begin to unfold. Sat Nam.

Week #16 – June 28-July4, 2020

Kundalini Set for the Heart

WEEK 16 – Kundalini Set for the Heart & Sodarshan Charka Kriya – This is an aggressive Kriya. After the warm-up we begin running in place one minute honoring each direction: north, east, south and west. We do an abundance of third chakra/core work. Three spinal flex poses in a row, with 108 spinal flexes, about four minutes per pose really works the body. With 54 Frog poses, Crow and Chair pose, this Kriya will make you sweat, that is for sure!

The Sodarshan Chakra Kriya translates as the “perfect Kriya for the perfection of the chakras.” This is the most powerful kriya in all branches of yoga asana and meditation. It is challenging to learn and since this is our first attempt we are learning the pranayama series in a simplified version. We will keep adding on as the week progresses.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 
Detailed Notes on Sodarshan Chakra Kriya
This particular Kriya can be a bit challenging when you first experience it. Let me explain.
– Sit in easy pose, sitting on a block or blankets to lift the pelvis helps release the lower lumbar spine.
– Lift the heart. This brings the spine into a straight and tall alignment, with a slight dip of the chin, then Jalandhara Bandha is engaged.
– Eyes remain open and are fixed looking at the end of the nose.
– Left hand sits on left knee in Gyan mudra – thumb & index finger touching.

On the music intro: Close off the right nostril with the right thumb. 2nd, 3rd, 4th fingers rest on the brow, pinkie finger floats. Long inhale through the left nostril. You will have 9 seconds each round for the exhale and inhale. We suspend the breath for a 24 second hold. Whaa-Hay-Guroo chant is 16 times. It may get strenuous in the beginning, and you will quickly adjust.

For beginners every time you hear Whaa pull the belly to the spine. 16 pulls of the belly to the spine. And mentally chant along with the track, Whaa-Hay-Guroo. All this occurs while you are suspending your breath. On the 9 second break from the chant, close off the left nostril with the ring finger and exhale through the right nostril.

Then close off the right nostril again and prepare for a long inhale through the left nostril preparing for another 24 second round of chanting. Sometimes I feel out of breath before the 16th pull towards my navel, on the “Whaa” and then it is a lot to exhale and take a big inhale in only 9 seconds! So be patient, this is indeed challenging, even for advanced Kundalini practitioners. This pranayama is described as simple and at the same time one of the most difficult.

This kriya is said to develop intuition and elevate the self. Bring yourself into the action of the kriya. The kriya gives you incredible resiliency. At the end we inhale and hold the breath for 5-10 seconds. Exhale. Stretch the arms up and shake every part of your body for one minute, so your energy can spread.

 

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 to access 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.

Long 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:
Please refer to the detailed explanation of Sodarshan Chakra Kriya above.

 

MUSIC includes:
Wahe Guru (during Sodarshan Chakra Kriya)
by Gurucharan Singh Khalsa & Gurusangat Singh

Lift Your Spirit and Dwell In Your Transcendental Self
Tracks: Epic Wahe Guru and Etheric Wahe Guru

 

ROCKY’S TAKEAWAY – Kundalini Set for the Heart & Sodarshan Chakra Kriya
This Kriya for the Heart combined with Sodarshan Chakra Kriya is a very powerful combination. Select this video when you want to go deep. You will sweat and stretch and feel your mind and body expand! Please share with me any of your experiences. Simply drop an email to [email protected] Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #17 – July 5-11, 2020

Kriya to Keep Up Spirit & Sodarshan Chakra Kriya

WEEK 17 – Kriya to Keep Up Spirit & Sodarshan Chakra Kriya This session begins with a 6 minute meditation. A four second inhale and a four second exhale. The two pitched sound is from the free “Breath App.” It is simple and easy to use. I like the option where you can time your inhale and exhale by seconds. 2:3… 4:4… 4:6… 5:5… 6:6… and 5:7. You can also set the duration of time you choose to breathe and meditate. This kriya begins with a neural muscular exercise that really lights up your neuro-pathways.

The three hand movements, best to review before you begin so you can stay with the music.

  1. Palms up, 60 degrees in a V.
  2. Point connected fingers forward.
  3. Point connected fingers up as though you are holding a tray on your up stretched palms.
    Repeat.

NOTE – This Kriya wasn’t available in a micro version, so this amplified link from 3HO.org is available here.

ADDITIONAL NOTE – If you are on your moon/menstrual cycle, please do not hold your breath, just do long, deep breathing.

 

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 to access 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.

Long 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

 

MUSIC includes:
Yogi Amandeep Singh – Huu Hu (Long and Slow)
Gurucharan Singh Khalsa – Wahe Guru during Sodarshan Chakra Kriya

 

PRANAYAMA – BREATHING in this Kriya includes:
See details at the top of this page regarding the breathing we do as part of this week’s meditation.

 

ROCKY’S TAKEAWAY – Kriya to Keep Up Spirit & Sodarshan Chakra Kriya
Students say this is a lighter Kriya. It is easier physically and mentally, it feels lighter too. It is a more subtle Kriya. Perhaps a good one to do when you have lower energy. You will still work your core with the leg lifts and the standing exercises are great for opening up the lower lumbar spine. We conclude with Sodarshan Chakra Kriya which is stimulating because of the alternate nostril breath. Again for beginners, the breathing pattern allows you 9 seconds to exhale through the right nostril, inhale through the left nostril and then hold/suspend the breath for 24 seconds adding the stomach pumps. Just watch the video and follow along. You will soon get it! Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #18 – July 12-18, 2020

Total Balance Kriya

WEEK 18 – Total Balance Kriya – This Kriya begins strong with 20 minutes of arm holds, held up at 60 degrees. The breathing pattern is long and steady, of course all breath work is only through the nose. This Kriya balances energy and increases energy. In these opening postures I feel as though I am running up the mountain and I have an excellent opportunity to observe my mind. After a few minutes of the arm holds, our ego mind begins to chatter. We can always do more than our ego mind tells us. It is such a feeling of accomplishment when you reach your goal. And the 60 second rest between poses feels so sweet.

 

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 to access 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.

Long 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:
There are two interesting pranayamas built into this Kriya for Total Balance.

Cobra Tongue Breath – While lying on our stomach in a high or low cobra pose or Sphinx pose. Our mouth is open, tongue out, chin lifted, inhaling through the open mouth and exhaling through the open mouth. No nose breathing. This is the opposite of most all Kundalini Yoga breathing patterns. We normally only breathe through the nose. Moisten your lips during the two minute breathing pattern. Have some water close by when you finish both pranayama exercises.

Sitali Breath – This “cooling breath” is a well known breathing pranayama. It is indeed proven to be a cooling breath when we curl our tongue and stick it out. We inhale through the curled tongue and exhale though the nose. If you cannot curl your tongue, it might be a genetic marker, then just stick your flat tongue out and inhale over the top of it and exhaling through the nose. The last 60 seconds of this breathing pattern you may feel some magic. As we inhale longer and take in more oxygen and engage a lighter exhale through the nose, sometimes we exhale less carbon dioxide. This can create some slight lightheadedness.

 

ROCKY’S TAKEAWAY – Total Balance Kriya
Lifting the arms for 20 minutes is a mental and physical workout. This combined with the Pranayamas and Yoga Mudra makes for a meaningful Kundalini Yoga experience. And any Kriya that has Yoga Mudra, where we bring our forehead, and rest our third eye on the mat is instructive. How can I not think about my sixth chakra, my third eye, my seat of intuition when my forehead is resting on my mat? This is my internal GPS and is always communicating with me. I just don’t always know it. Sat Nam.

Kriya Illustrations & Detailed Instructions

Weeks 19-24

Several of the videos in Weeks 19-24 below are still being recorded or edited. “Coming Soon” videos will arrive shortly. We appreciate your patience and encourage you to check back. In the meantime, you’re invited to explore our published videos. We hope they inspire your daily practice. 

As with the others in this series, these classes were recorded during the Covid-19 pandemic. Weeks 19-24 include Kriyas that challenge balance, strengthen the core, and invite concentration via the third eye; the seat of intuition. 

In this sub-set of videos, emphasis is placed breathwork, core, and connection with our Life Force while activating Self-Healing. The practice in Week 23 is deepened with repetition in week 24. Overall, this cluster of weeks builds heat and sweat, through a good aerobic workout, while moving us toward strength, balance, and connection to our inner wisdom. Enjoy your practice. Sat Nam.

Week #19 – June 19-25, 2020

Kriya for Navel Center & Elimination

WEEK 19 – Kriya for Navel Center & Elimination There are16 postures in this Kriya sequence, a nice combination of seated and standing postures and of course a real work out for the core and the 3 lower chakras. After all this Kriya is all about elimination and strengthening the core muscles. When the core strong the lower back is stronger and can handle more stress when lifting and turning.

 

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:

All Kundalini breath work is through the nose unless otherwise instructed.

 

ROCKY’S TAKEAWAY – Kriya for Navel Center & Elimination
Originally taught by Yogi Bhajan, July 2, 1969 – I like the breath work and chanting mantras in this Kriya. I mentioned on Sunday, the first day we practiced this sequence; American culture shares very little group singing, unless you participate an organized religion. When we sing or chant together, our heartbeats actually harmonize and sync into rhythm with each other.

So sing out loud with the track when you chant “Ek Ong Kaar, Sat Ta Nam, Siree Wahay Guroo” at the end of this sequence. I will attach the text and translation and I share screen at that point, so the text will be present when you are chanting.

Also the two breathing exercises before the final chant uses a mental Sat Nam and the powerful Sat Kriya. Be sure and draw the belly in as you chant “Sat” and exhale, relax the belly on “Nam.” This can get confusing because we generally breathe the opposite. The inhale happens as the belly expands and the exhale happens as the belly contracts. Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #20 – July 6 – Aug 1, 2020

Kriya for Physical & Mental Vitality and Increasing Intuition

WEEK 20 – Kriyas for Physical & Mental Vitality – Meditation for Increasing Intuition

Two shorter Kriyas – approximately 70 minutes. The first day I practiced this Kriya I felt unsettled after the practice. This is rare for me so I am paying attention to this awareness. This particular Kriya begins with a good aerobic standing work out, your heart rate will increase and you will sweat with the standing postures. Then we move to a core workout and throughout we are concentrating on the third eye. the sixth chakra, the seat of our intuition, one of the reason we use the phrase, “our sixth sense.”

 

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:

All Kundalini breath work is through the nose unless otherwise instructed.

 

ROCKY’S TAKEAWAY – Total Balance Kriya

This is a good kriya to practice on a Saturday morning when you want a work out. There are just a few poses in each of the two short Kriyas and you will have plenty opportunity to stretch out the shoulders. You may well be sore the next day and also have ample opportunity to work your core. I really like the closing meditation for increased intuition with the four-stroke inhale through a O shaped mouth and one long exhale through the nose. I imagine with each inhale I am breathing directly into my pituitary gland. 

Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #21 – Aug 2-8, 2020

Kriya for Metabolism & Relaxation & Meditation on the Self

WEEK 21 – Kriya for Metabolism & Relaxation & Meditation on the Self

These two short kriyas combined create a very subtle experience. If you’re looking for a practice combining breath work and core, this is it. This class creates a perfect balance of energies.
Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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:

Alternate Nostril Breath – This breath is demonstrated in the video. The overview is that one nostril is blocked with the thumb or ring finger while the other nostril is engaged with an inhale or exhale. We are taking our natural breath cycle off auto pilot and manually overriding the breath cycle. This can create emotional and mood changes. In particular I notice more mental clarity as a result.

Breath of Fire – Kapalabhati Pranayama – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

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 long and deeply.

We are inhaling while saying, “Sat/Sut” while we draw the belly to the spine. As we relax we say, “Nam” on the Exhale as the belly expands and pushes out. There is more detailed and visual instruction in the video. You will soon get it.

 

ROCKY’S TAKEAWAY – Kriya for Metabolism & Relaxation & Meditation on the Self

I really like combining five Pranayama breath practices: Breath of Fire/Kapalabhati* Breath, Alternate Nostril Breath/ Nadi Shodhana* and Sat Kriya*. Three Pranayamas* in one practice. You will finish this 75-minute session energized and renewed!

Sat Nam.

 

* See Pranayama section for further explanation of each Pranayama/breath practice.
* Have a tissue on hand, especially if practicing the forced nostril breath in the morning, you will be exhaling forcefully through your nose.

 

Kriya Illustrations & Detailed Instructions

Week #22 – Aug 9-15, 2020

Kriya for the Control of the Muscular System

WEEK 22 – Kriya for the Control of the Muscular System

This Kriya is performed standing and is created to use and balance underused quad and hamstring muscles and especially your abductor and adductor muscles running vertically on the outside and insides of your thigh muscles. I felt the work of this sequence in both my adductors and abductors. Soreness can be good at any age, the breaking down and rebuilding of muscles is called hypertrophy.

After the first day of practicing this Kriya your neural muscular system will kick in and you will find balancing on one foot and one leg much easier.

10 minute Savasana – With a reading from Mark Nepo’s The Book of Awakening August 15, Being Held

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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:

Dr. Baxter Bell’s Covid-19 Breath series, this is also called Box Breathing.

I used the The Breathing App (available in the Apple Store and via Google Play) to count a four-second inhale, a four-second hold, a foursecond
exhale and then repeat the cycle. We repeat this breath pattern for six
minutes.

 

ROCKY’S TAKEAWAY – Kriya for the Control of the Muscular System

The first day we tackled this Kriya I was a bit confused as to what muscular system we were working to control? As the week progressed I realized how subtle the Kriya is: forcing us to use muscles we don’t traditionally use. If you would like to change it up and go for a standing Kriya: try this one out!

Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #23 – August 16-22, 2020

Kriya for Working the Total Self

WEEK 23 – Working the Total Self

This set of exercises is a complete workout of the total self – we are connecting with our Life-Force and activating Self-Healing. The sequence opens up standing with long and deep breathwork. Then we move to our mats for some vigorous floor exercises. Overall, this includes seven standing poses, followed with nine active poses on your mat. We conclude with the two chanting exercises. First we sing the major Aeolian scale in the key of C with the harmonium which prepares you to sing fully for the closing chant, Gobinda, Gobinda, Haree Haree.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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.

Kauri Kriya – This helps raise the Kundalini energy and develop the chanting voice. This chant is traced back to the late 1600’s used for training sacred musicians to connect to the healing sound current. This Aeolian scale is the western scale which is most comfortable to our ear.

Sit up straight with hands in Gyan Mudra, thumb/ego and index/Jupiter fingers both touching. We sing this western sounding Major octave, traditionally sung on Do Re Mi Fa So La Ti Do. We will sing it with the Sanskrit Vowels which are open in the throat ascending and descending the C Major scale.

Place your arms in Candelabra pose, also known as Cactus Arms, Goal-Post arms.

Sing the Ascending Major Scale
Saa, Ray, Gaa, Maa, Paa, Daa, Nee, Saa

Sing the Descending Major Scale
Saa, Nee, Daa, Paa, Maa, Gaa, Ray, Saa

Har Har Har Har – A powerful chant bringing prosperity and power. We roll the “r” once like a Spanish “r.” The same rolled “r” for Haree. These chants are ancient vibrational languages from Sanskrit or Gurmukhi. It is important to move your 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

 

PRANAYAMA – BREATHING in this Kriya includes:

Long & Deep Breathing: through the nose, both inhale and exhale through the nose. All Kundalini breath work is through the nose unless otherwise instructed.

 

SONGS in this Kriya include:
“Gobinda Gobinda Hari Hari” – Artist: Snatam Kaur from the CD The Essential Snatam Kaur
Translation: Gobinda, the Sustainer, the Life-Force. Haree Haree, Being aware, activating your own Self-Healing.

 

ROCKY’S TAKEAWAY – Working the Total Self

This Kriya is deep. I sense we can go deeper still with these exercises, so we are repeating this Kriya “Working the Total Self for week 24 as well.

Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #24 – August 24-29, 2020

Working the Total Self – Deeper

WEEK 24 – Working the Total Self – Deeper

As we did last week, this set of exercises is a complete workout of the total self. Again we are connecting with our Life-Force and activating Self-Healing. The sequence opens up standing with long and deep breathwork. Then we move to our mats for some vigorous floor exercises. Overall, this includes seven standing poses, followed with nine active poses on your mat. We conclude with the two chanting exercises. First we sing the major Aeolian scale in the key of C with the harmonium which prepares you to sing fully for the closing chant, Gobinda, Gobinda, Haree Haree.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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.

Kauri Kriya – This helps raise the Kundalini energy and develop the chanting voice. This chant is traced back to the late 1600’s used for training sacred musicians to connect to the healing sound current. This Aeolian scale is the western scale which is most comfortable to our ear.

Sit up straight with hands in Gyan Mudra, thumb/ego and index/Jupiter fingers both touching. We sing this western sounding Major octave, traditionally sung on Do Re Mi Fa So La Ti Do. We will sing it with the Sanskrit Vowels which are open in the throat ascending and descending the C Major scale.

Place your arms in Candelabra pose, also known as Cactus Arms, Goal-Post arms.

Sing the Ascending Major Scale
Saa, Ray, Gaa, Maa, Paa, Daa, Nee, Saa

Sing the Descending Major Scale
Saa, Nee, Daa, Paa, Maa, Gaa, Ray, Saa

Har Har Har Har – A powerful chant bringing prosperity and power. We roll the “r” once like a Spanish “r.” The same rolled “r” for Haree. These chants are ancient vibrational languages from Sanskrit or Gurmukhi. It is important to move your 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

 

PRANAYAMA – BREATHING in this Kriya includes:

Long & Deep Breathing: through the nose, both inhale and exhale through the nose. All Kundalini breath work is through the nose unless otherwise instructed.

 

SONGS in this Kriya include:
“Gobinda Gobinda Hari Hari” – Artist: Snatam Kaur from the CD The Essential Snatam Kaur
Translation: Gobinda, the Sustainer, the Life-Force. Haree Haree, Being aware, activating your own Self-Healing.

 

ROCKY’S TAKEAWAY – Working the Total Self – Deeper!

Because this Kriya is deep, this week, the invitation was to go even deeper than we did last week. It is always fascinating what occurs as I continue with a particular kriya for more than a week. Very often there profound shifts that occur  in a few days. Then, when we allow integration over additional time, that shift may lead to a transformation. I encourage you to challenge yourself to choose a week that you love (or one that really challenges you) and see what happens when you commit to a 14-day practice with that ONE video. 

Sat Nam.

Kriya Illustrations & Detailed Instructions

Weeks 25-30

Several of the videos in Weeks 25-30 below are still being recorded or edited. “Coming Soon” videos will arrive shortly. We appreciate your patience and encourage you to check back. In the meantime, you’re invited to explore our published videos. 

As with the others in this series, these classes were recorded during the Covid-19 pandemic. Weeks 25-30 begins with a class designed to open up the shoulders and focus on the hamstrings and quads with a series of squatting poses. Kriyas here will help strengthen the spine, open your heart, and offer some aerobic sequences to get you sweating. 

In this sub-set of videos, we utilize breath and movement of the body to balance two of the Vayus. Two of the winds, the apana and the prana. We also concentrate on the specific use of Alternate Nostril Breath, Breath of Fire and the use of Breath Suspension to create new neural pathways in the brain. You will find wonderful range in this group of classes which includes favorites: subtle, spine stretching –  heart opening experiences – deeply meditative sequences – some extended arm activity – legs up the wall. This grouping of weeks has it ALL!  Enjoy your practice. Sat Nam.

Week #25 – August 30 – September 5, 2020

Kriya for Energizing the Self and for Self-Reliance

WEEK 25 – Kriya for Energizing the Self and for Self-Reliance

This Kriya is unique as we work rounding and opening up the shoulders. Another focus is on the hamstrings and quads with three different squatting poses. We squat to the traditional Hatha form called Malasana pose. Feet are about hipwidth distance apart and we squat as low as is comfortably possible as you exert pressure on your knees. A squat should not cause pain, if so, ease off.

If you have had a knee surgery or knee replacement please only bend the knee to the degree that is comfortable for you.

There are only 8 postures in this Kriya with a closing meditation.

I combine it with another shorter Kriya. The Kriya for Self-Reliance.

This Kriya begins with a core exercise and then moves into a Yin pose, leaning forward in the traditional Hatha Paschimottanasana pose. The cue is a hold for 11 minutes. I find 6 minutes adequate to stretch the fascia bringing your forehead closer to your knees. Please bend the knees, no need to lock out the knees.

The rest of this Kriya is about strengthening the spine with the remaining four poses. The sequence closes with a beautiful chant in easy pose as we move our head and neck side to side. I use Snatam Kaur’s “Jap Man Sat Nam” from her Essential Snatam Kaur CD.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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.

Jap Man Sat Nam – Snatam Kaur, The Essential Sanatam Kaur CD – Track “Jap Man Sat Nam” Chant 11:09

 

SONGS & MUSIC in this Kriya include:

There is no music in this kriya and no chanting other than our opening mantra and closing song.

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:

Long & Deep Breathing: through the nose, both inhale and exhale through the nose. All Kundalini breath work is through the nose unless otherwise instructed.

 

ROCKY’S TAKEAWAY – Kriya for Energizing the Self and for Self-Reliance

The second Kriya for Self-Reliance is definitely sequenced to achieve a meditative state of intention combined with movement. This sequence takes you deeper and grounds you to the present moment.

Sat Nam.

Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #26 – September 6-13, 2020

Kriyas to Release and Remove Negativity and Tension

WEEK 26 – Kriyas to Release and Remove Negativity and Tension

The opening of this Kriya with arms extended sixty degrees stretching up and down, immediately sets the tone to open your heart and breathe deeply. There are only 15 Frogs which are certainly doable and the exercise where we stand on our tiptoes is challenging and well worth doing. I walked around for three minutes to pass the time strengthening my instep and calf muscles and working on my balance as well.

It is a good idea to have a bolster or stack of blankets you can lean back on while sitting in Rock or Thunderbolt/Vajarasana pose. Most of us do not have hamstrings and quads that release so fully to lie all the way back on the floor, plus this places a lot of strain on the knees. I’ll attach a couple of photos so you can see how many props I’m talking about.

The floor poses on the second page of the Kriya are not demanding and prepare you nicely for the closing, chanting, meditative sequence.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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.

 

SONGS & MUSIC in this Kriya include:

Artist and CD – Aurora Wheel of Sound 1
CD Track: Aad Gurey Nameh

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:

One pose in the beginning kriya uses Breath of Fire/Kapalabhati Breathing, the even forced inhale and exhale through the nose. Otherwise we are using long/deep breathing. There is also a box breathing section where we breathe a four-second inhale, a four-second exhale and four breath pumps of the diaphragm while the lungs are fully exhaled. The chant translation is below.

Aad Gurey Nameh —
I honor the highest self, the guiding consciousness.

Jugaad Gurey Nameh —
I honor Wisdom through the ages.

Sat Gurey Nameh —
I honor True Wisdom.

Siree Guru Day-Vay Nameh —
I honor the great, unseen Wisdom.

The Track is from Aurora/Wheel of Sound 1
A second track of Aad Guray Nameh you may enjoy is from Dante Kolasa, his CD “So Happy Now.”

Breath of Fire – Kapalabhati Pranayama – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

Box Breathing with Four Breath Pumps – Four second Inhale. Four second Exhale and then four pumps at the navel. Pull the stomach towards the spine, in and out four times while the diaphragm is empty of air.

 

ROCKY’S TAKEAWAY – Kriyas to Release and Remove Negativity and Tension

Each Kundalini Yoga Kriya is so unique. This one is no different. I particularly like the stretching in this sequence. We know most disease begins with inflammation and stretching and breathing help reduce inflammation. And if you like to sing the closing 8 minute chant by Aurora has a great rhythmic beat. These ancient languages of Sanskrit and Gurmukhi are vibrational, so let your facial mask vibrate as you sing.

In our western culture we don’t have many opportunities to actually sing. And singing is a great way to express emotion and it requires deep breathing as well… so go for it and sing out! 

Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #27 – September 15-20, 2020

Kriya for the Pituitary Gland and Balancing Prana/Apana Nabhi Kriya

Kriya Illustrations & Detailed Instructions

WEEK 27 – Kriya for the Pituitary Gland and Balancing Prana/Apana Nabhi Kriya

Here are two shorter kriyas combined to bring about a stimulating Asana practice and prepare you for a deeper meditative experience. This kriya frequently brings the forehead to the mat. The pea sized Pituitary gland is an endocrine gland. 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.

The second part of the kriya/sequence focuses on the heart, prana and the coccyx/anus first chakra, apana. The prana/apana balance is about connecting the energy of the first and fourth chakra at the core.

Through the breath and the movement of the body we are balancing two of the Vayus. Two of the winds, the apana and the prana.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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.

 

SONGS & MUSIC in this Kriya include:

There is no music in this kriya and no chanting other than our opening mantra and closing song.

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:

Long Deep Breathing – Remember in Kundalini Yoga, we always inhale and exhale through the nose. As you inhale, the belly expands out. On the exhale, the belly draws into the spine.

Breath of Fire – Kapalabhati Pranayama – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

 

ROCKY’S TAKEAWAY – Kriya for the Pituitary Gland and Balancing Prana/Apana Nabhi Kriya

This Kriya begins with the low lunge and pigeon pose which is a more advanced pose and one I prefer not to teach on line. However, the safest approach for pigeon pose is from a downward facing dog. Lift the right leg high to the ceiling and then swing the right knee forward to your mat. Come down on to your palms and then to your forearms very gently feeling how the increased pressure lying on your bent knee and quad feels? There should be no pain. This is a resting pose.

This Kriya has a perfect balance of the physical and time for meditation and focus on the breath. I would like doing this kriya over many consecutive days. 

Sat Nam.

Week #28 – September 22-27, 2020

Kriya for the Elementary Being (Har Aerobic Kriya) and Alternate Nostril
Breath (Nadi Shodhana Breath)

WEEK 28 -Kriya for the Elementary Being (Har Aerobic Kriya) and Alternate Nostril
Breath (Nadi Shodhana Breath)

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

This is an aerobic sequence, brief episodes of physical exertion will get you sweating. It begins with an opening life-nerve stretch as we warm up our the lower extremities and then moves into the “Har Kriya.” The name comes from all the chanting of the work “Har” which represents divine expression. Create the sound and use your voice to express yourself!

Then we move into the Basic Breath Series kriya which consists of Alternate Nostril Breath, Breath of Fire and the use of Breath Suspension to create new neural pathways in the brain. This happens when we create hypoventilation to the brain, the suspension of breath. We are holding our breath twenty to thirty seconds at the end of each three minute pranayama section.

 

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.” During the standing portion of this kriya we chant the word “Har” which represents life-force. These chants are ancient vibrational languages from Sanskrit or Gurmukhi. It is important to move your tongue and lips and make the sounds!

 

SONGS & MUSIC in this Kriya include:
There is no music in today’s kriya. I experimented with different tracks and in the end felt it was more powerful to breathe silently hearing your own breath.

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:
Alternate Nostril Breath Nadi Shodhana Pranayama

I provide specific cues how to practice this pranayama. Breathing is controlled by the brain with one side being more dominant than another every 20 minutes or so. When you practice Alternate Nostril Breath you are overriding this auto pilot breathing system. I find tremendous mental clarity emerges while practicing this pranayama.

Breath of Fire – Kapalabhati Pranayama – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

 

ROCKY’S TAKEAWAY – Kriya for the Elementary Being (Har Aerobic Kriya) and Alternate Nostril
Breath (Nadi Shodhana Breath)

This is a very balanced sequence between the two kriyas. The opening standing Har Aerobic Kriya is energizing because we are standing and moving. The leg/arm criss cross sequence is very anaerobic, meaning the activity is more intense and we are chanting “Har” with as much force as possible.

Alternate Nostril Breath is known for creating mental clarity. This manual override of your breath work brings about mental and emotional change. You will definitely feel different after 18 minutes of Pranayama work! Go for it! 

Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #29 – September 29 – October 4, 2020

Kriyas To Raise the Kundalini Set #4, 5 and 6

WEEK 29 – Kriyas to Raise the Kundalini Set #4, 5 and 6

Three shorter kriyas taught together as a sequence creating a subtle, spine stretching and heart opening experience.

We substitute shoulder stand with legs up against the wall, Viparita Karani. This is safer to do without an instructor present with you in the room. And it is a very healing pose. If you have not done it before this is a wonderful introduction. We are here about four minutes.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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
– Life Existence Infinity
– Birth
– Death, change, transformation
– Rebirth

 

SONGS & MUSIC in this Kriya include:

Sa Ta Na Ma chant for Kirtan Kriya and Cross Heart Kirtan Kriya
Meditation for Transformation CD – by Nirinjan Kaur

Music played and the Welcoming 
Graceful Passages CD – Gary Malkin/Michael Stillwater

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 – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

Sat Kriya – Inhaling Sat, exhaling Nam (pronounced sut nahm) – 2 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 while saying, “Sat/Sut” as we draw the belly to the spine. And then we relax we the belly saying “Nam.” Exhaling as the belly expands and pushes out.

Four Stroke Breath – All the breathwork is through the nose. Take four consecutive inhales filling the diaphragm all the way to the clavicle, the collarbones. Each breath is another sip of air filling the lungs completely and then exhaling with four consecutive breaths through the nose as all the air is removed from the lungs.

 

ROCKY’S TAKEAWAY – Kriyas to Raise the Kundalini Set #4, 5 and 6

I love the subtle nature of this kriya. For some people half bow pose is not comfortable, for others it is okay. Slowly let the fascia release, your limbs and ligaments will let go. The third part of the kriya
we sit on our heels for several minutes, if this becomes painful, then move to easy pose. The Sa Ta Na Ma chant represents the four element of life. Infiniity. Birth. Death. Re-birth. This can apply to all aspects of life. The seasons. The sunrise and moonrise. Our mortal lives: we are born, live and physically die.

Are we reborn into some new essence, some new life expression at the soul level? There is so much to contemplate during this kriya. Go deep.

Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #30 – October 7-11, 2020

Kriya for Colon, Spine, Organs & Release of Navel Energy

WEEK 30 – Kriya for Colon, Spine, Organs & Release of Navel Energy

Here are two shorter kriyas combined for optimum spinal health and to work the meridians of the colon. The fully extended held arm postures open up the meridians to the shoulders, forearms, wrists and hands. You can definitely feel an enlivening process take root.

The second kriya releasing navel energy relies on more breath work with some extended arm activity. Sat Kriya, one of Kundalini Yoga’s most loved Pranayamas is in this kriya as well as a wonderful closing meditation and chant to Ek Ong Kar Sat Nam Siree Whaa-hay Guru.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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
Ek Ong Kaar — One Creator/Creation
Saa Taa Naam — True Identity
Siree Whaa Hay Guru — Great Indescribable Wisdom

 

SONGS & MUSIC in this Kriya include:

CD – White Sun III
Track – Lullaby Ek Ong Kar Lullaby
This is heart at our closing five minute meditation.

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:

Sat Kriya – Inhaling Sat, exhaling Nam (pronounced sut nahm) – 3 minutes.
Translation: My Truth is my Identity. Inhale Sat. Exhale Nam. This breathing pattern is the reverse of what we usually do when we breathe long and deeply. With Sat Kriya we are inhaling, drawing the belly towards the spine saying, “Sat/Sut.” As we exhale, we relax the belly and say, “Nam” as the belly expands and pushes out. Then repeat. It feels a bit odd the first few times you practice because it is the reverse of our normal deep breathing pattern. And you will soon get it!

We use some held breath which creates the hypoxia to the brain lighting up new neural pathways. Remember if you are on moon or menstrual cycle, do long and deep breathing.

Subtle version of Alternate Nostril Breath – This, more subtle version, is worked in this kriya. You are asked to mentally breathe through the most open nostril and exhale through the nostril that is more closed, without blocking either nostril. This work is all done in your mind.

 

ROCKY’S TAKEAWAY – Kriya for Colon, Spine, Organs & Release of Navel Energy

During warm up I introduced the concept of “Stability with Mobility” and to check out your feet. Do your arches tend to pronate or supinate? Pronation arches are closer to the mat. Supination when we favor the lateral or outside borders of the foot.

We build an inverted tripod on the foot engaging the heel/calcaneus and the metatarsals behind the big toes and the pinkie toes. This is a quick review to ground yourself to the mat. Again we are building mobility upon stability!

This is a subtle kriya and one that really focuses on the breath and the concept of Sthira and Sukhum. Sthira meaning strong and stable and Sukhum meaning relaxed and comfortable. Part of the body is engaged in Sthira and another part is engaged in Sukhum.

Sat Nam. ~ Rocky

Kriya Illustrations & Detailed Instructions

Weeks 31-36

Several of the videos in Weeks 31-36 below are still being recorded or edited. “Coming Soon” videos will arrive shortly. We appreciate your patience and encourage you to check back. In the meantime, you’re invited to explore our published videos. We hope they inspire your daily practice. Sat Nam.

Week #31 – October 11-17, 2020

Warm Up for Kriya New Lungs and Circulation

WEEK 31 – Janet Stone Warm Up Full Body Embodiment
Warm Up for Kriya New Lungs and Circulation

Kriya News Lungs and Circulation – The breath and 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.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

First, let’s review the warm-up…

Janet Stone Warm Up Full Body Embodiment 

1. Root feet into your mat hip width distance apart.

Rock back and forth forward on to your metatarsals and phalanges

Rock side to side from lateral to medial side of each foot.

1A Right Foot 2B Left Foot

Pull back the toes/phalanges on the right foot towards the face, dorsi flexion.

Feel the metatarsal bones, the bones in the foot under the meaty portion of the ball of your foot. Feel behind the big toe and the little toe, the meaty portion of the ball of your foot.

Root to the earth now. Feel yourself grounding to the electro-magnetic field.

2. Ground Left Leg. Roll the toes of the right foot over, plantar flexion and roll the top of the toes on your mat. The ball of your will be up to the ceiling.

Now pick up that right foot and dorsi flex and plantar flex the foot, pointing the toes forward and pointing the toes back. This shortens and lengthens the muscles and tendons in your calves.

Take that right foot/ankle in rotation clockwise a few turns and then counter clockwise a few turns.

Tik Tok the foot now. Knee is raised and swing the shin and ankle left and right like a ticking clock.

Engage the entire knee, ankle and foot, point the toes, pretend you are stirring up some batter. Pancakes??

Now go back to top and work the Left Foot  – After you have worked the left foot

3. Feet both on the mat, close together. The knees are close together and rotate the knees like you are skiing over a mogul, working the knees clockwise and then counterclockwise.

4. Oval Circles: Open the feet and begin to draw oblong circles with the hips. Draw an oval circle with your pelvic floor.

5. Bring hands to shoulders. Elbows perpendicular to the floor. Make feet/legs/hips stable and twist elbows side to side. Mobility happens on top of stability.

6. Elbows at waist, turn palms up to ceiling as though you are holding a tray. Begin circulating the open palms in front of you, over your head and behind you, trying to keep the dorsi flexion in the hand, palms flat open to hold the imaginary tray.

7. Practice taking off your shirt. Grab your opposite elbows, then take the crossed elbows over your head as if you are beginning to take your shirt off. Reverse top elbow and keep repeating the movement. This is a wonderful stretch for the shoulders.

8. Shoulder Rolls Forward and then Backward. You could add a few shoulder shrugs as well.

9. Arms out in front, fingers stretched wide. Inhale and make a fist and then explode the fingers wide on the exhale. Do this a few times.

10. With arms stretched out still; Dorsi Flex the hands, drawing hands back to your body. Plantar Flex the hands, pointing fingers down to the mat.

11. DJ Hands are flat and slide them side to side.

12. Big circles of hands and wrists, fingers open wide.

13. Push right arm out to side, hand in dorsi flexion as if you are pushing the wall away with your flexed palm. Now bend the neck away from the outstretched arm to the shoulder and do a 1/4 semi-circle tracing your collarbone, the clavicle.

Change sides, Left arm out to side, left hand in dorsi flexion.

14. Slight bend of the knees. Let the arms hang in front of you towards the floor. And begin to make a wave with your trunk as you stand tall again and then leaning forward making this waving motion with the axial portion of your body.

15. Tadasana. Toes/Phalanges spread wide like antennas. Ground to the earth. Hands in prayer. Feel the tripod of your heel/calcaneus bone and the two forward metatarsal mounds of the foot behind the big toes and baby toes. Crown of the head rising as if to reach the sunlight. Rooting to the earth. Rooting and Rising!

rb 10/17/20

 

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.

 

SONGS & MUSIC in this Kriya include:
There is no music in this kriya other than our closing song. If you prefer to practice without music, you will appreciate this week’s video.

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 – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

The Breath of Ten Meditation – Five strong inhale breaths and Five strong exhale breaths ALL takes place through the nose. You can imagine that your nose is a straw and take the five breaths until your lungs are full all the way to your clavicles, your collar bones.

Box Breathing Technique – Introduced by Professor Huberman, a Stanford University neurobiologist. Podcast link below.

Listen to Andrew Huberman: How stress affects the mind — and how to relieve it, from The Future of Everything presented by Stanford Engineering on Apple
Podcasts.  LINK: https://podcasts.apple.com/us/podcast/future-everything-presented-bystanford-engineering/id1235836821?i=1000493145513

This is the four-second breathing pattern we used in the recorded kriya. The pattern adds one extra held breath per cycle beginning to train the brain to absorb more carbon dioxide. With practice you could increase the breath count to 8 seconds per inhale, exhale and hold. It is the increased carbon dioxide levels in our bodies that trigger are urgent need to take a breath. Free Divers learn to override this physical cue. If you haven’t yet watched the Netflix documentary “My Octopus Teacher” I highly recommend it. This is one of my favorite documentaries in recent memory.

Inhale
Hold
Exhale
Inhale
Hold
Exhale
HOLD
Repeat Cycle

 

ROCKY’S TAKEAWAY – Janet Stone Warm Up Full Body Embodiment – Warm Up for Kriya New Lungs and Circulation

I like this kriya because it has so many standing poses which you can work into more balance poses. The warm up is from Janet Stone’s Anatomy course with Harvey Deutsch. This is a full body warm up beginning from the feet up. We learn to ground our feet in the tripod base. The moment to moment goal is to create mobility on top of stability. The chant Har Har Har Haree is a motivator too. Stay with it! And the sequence also works on the core. You’ve heard me say “the juice” is in the breath. What I mean is your breath work powers your practice. Your sense of well-being comes from a deep connection to your constant companion, your breath.

Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #__ – Month 00-00, 2020

Kriya for This & That

WEEK 00 – Name of Kriya Goes Here

Kriya description goes here.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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 & MUSIC in this Kriya include:
There is no music in this kriya other than our closing song. If you prefer to practice without music, you will appreciate this recording.

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:
Details to follow

 

ROCKY’S TAKEAWAY – Name of Kriya

Rocky’s words go here.

Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #__ – Month 00-00, 2020

Kriya for This & That

Kriya Illustrations & Detailed Instructions

WEEK 00 – Name of Kriya Goes Here

Kriya description goes here.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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 & MUSIC in this Kriya include:
There is no music in this kriya other than our closing song. If you prefer to practice without music, you will appreciate this recording.

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:
Details to follow

 

ROCKY’S TAKEAWAY – Name of Kriya

Rocky’s words go here.

Sat Nam.

Week #__ – Month 00-00, 2020

Kriya for This & That

WEEK 00 – Name of Kriya Goes Here

Kriya description goes here.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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 & MUSIC in this Kriya include:
There is no music in this kriya other than our closing song. If you prefer to practice without music, you will appreciate this recording.

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:
Details to follow

 

ROCKY’S TAKEAWAY – Name of Kriya

Rocky’s words go here.

Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #__ – Month 00-00, 2020

Kriya for This & That

WEEK 00 – Name of Kriya Goes Here

Kriya description goes here.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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 & MUSIC in this Kriya include:
There is no music in this kriya other than our closing song. If you prefer to practice without music, you will appreciate this recording.

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:
Details to follow

 

ROCKY’S TAKEAWAY – Name of Kriya

Rocky’s words go here.

Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #__ – Month 00-00, 2020

Kriya for This & That

WEEK 00 – Name of Kriya Goes Here

Kriya description goes here.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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 & MUSIC in this Kriya include:
There is no music in this kriya other than our closing song. If you prefer to practice without music, you will appreciate this recording.

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:
Details to follow

 

ROCKY’S TAKEAWAY – Name of Kriya

Rocky’s words go here.

Sat Nam.

Kriya Illustrations & Detailed Instructions

Weeks __-__

Several of the videos in Weeks __-__ below are still being recorded or edited. “Coming Soon” videos will arrive shortly. We appreciate your patience and encourage you to check back. In the meantime, you’re invited to explore our published videos. We hope they inspire your daily practice. Sat Nam.

Week #__ – Month 00-00, 2020

Kriya for This & That

WEEK 00 – Name of Kriya Goes Here

Kriya description goes here.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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 & MUSIC in this Kriya include:
There is no music in this kriya other than our closing song. If you prefer to practice without music, you will appreciate this recording.

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:
Details to follow

 

ROCKY’S TAKEAWAY – Name of Kriya

Rocky’s words go here.

Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #__ – Month 00-00, 2020

Kriya for This & That

WEEK 00 – Name of Kriya Goes Here

Kriya description goes here.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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 & MUSIC in this Kriya include:
There is no music in this kriya other than our closing song. If you prefer to practice without music, you will appreciate this recording.

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:
Details to follow

 

ROCKY’S TAKEAWAY – Name of Kriya

Rocky’s words go here.

Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #__ – Month 00-00, 2020

Kriya for This & That

Kriya Illustrations & Detailed Instructions

WEEK 00 – Name of Kriya Goes Here

Kriya description goes here.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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 & MUSIC in this Kriya include:
There is no music in this kriya other than our closing song. If you prefer to practice without music, you will appreciate this recording.

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:
Details to follow

 

ROCKY’S TAKEAWAY – Name of Kriya

Rocky’s words go here.

Sat Nam.

Week #__ – Month 00-00, 2020

Kriya for This & That

WEEK 00 – Name of Kriya Goes Here

Kriya description goes here.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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 & MUSIC in this Kriya include:
There is no music in this kriya other than our closing song. If you prefer to practice without music, you will appreciate this recording.

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:
Details to follow

 

ROCKY’S TAKEAWAY – Name of Kriya

Rocky’s words go here.

Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #__ – Month 00-00, 2020

Kriya for This & That

WEEK 00 – Name of Kriya Goes Here

Kriya description goes here.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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 & MUSIC in this Kriya include:
There is no music in this kriya other than our closing song. If you prefer to practice without music, you will appreciate this recording.

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:
Details to follow

 

ROCKY’S TAKEAWAY – Name of Kriya

Rocky’s words go here.

Sat Nam.

Kriya Illustrations & Detailed Instructions

Week #__ – Month 00-00, 2020

Kriya for This & That

WEEK 00 – Name of Kriya Goes Here

Kriya description goes here.

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

 

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 & MUSIC in this Kriya include:
There is no music in this kriya other than our closing song. If you prefer to practice without music, you will appreciate this recording.

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:
Details to follow

 

ROCKY’S TAKEAWAY – Name of Kriya

Rocky’s words go here.

Sat Nam.

Kriya Illustrations & Detailed Instructions

Copyright Rocky Blumhagen 2018 – All rights reserved