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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:

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.

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


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

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