KUNDALINI YOGA - Understanding the Basics

Understand The Basics

Kundalini Yoga

Kundalini Yoga, also called the Yoga of Awareness, consists of simple yogic techniques that can be practiced by everyone. Positive effects can often be noticed right away. It keeps the body in shape and trains the mind to be strong and flexible in the face of stress and change. Oxygen capacity is increased along with blood flow to the glands, resulting in heightened awareness and vitality. Through breathing techniques and meditation, peace of mind can be obtained.
Getting Started

As a beginning student, participate at a pace that suits your flexibility and endurance. Wear loose, comfortable clothing, preferably made of cotton or other natural, breathable fiber. It is best to remove your socks to help stimulate the approximately 72,000 nerve endings in your feet. Wait two to three hours after eating before you practice yoga and meditation. This will help you gain the maximum benefits, plus it is easier to exercise on an empty stomach. If you must eat, have something very light, such as fruit.
"Tuning In"

Each Kundalini Yoga class begins with "tuning in" with the mantra Ong Namo Guru Dev Namo. This mantra means "I bow to the Creator, to the Divine Teacher within." "Tuning in" sets and calms the mind to be open to guidance, and calls on the Masters of Kundalini Yoga through the ages for protection and guidance during the yoga practice. This is called The Golden Chain. It links students and teachers and protects you in the etheric realms as you set aside everthing else for this period of time to be with your Self.

Before you "tune in," take note of your state of being. This will heighten your self-awareness for observing effects you may experience from your Kundalini Yoga class. It is possible to notice changes in your thoughts and in the way your body feels with just one Kundalini Yoga exercise.
Pranayama (Breathing)

Prana means life force or breath, yama is that which controls it. When you control your breath you control your life - like using the phrase "slow down and take a deep breath" to calm someone. Our lungs are our largest bodily organ, but most people use only 1/10th of their lung capacity. Unless told otherwise, breathing is done through the nose. This stimulates the meridian points in the nasel cavity, filters the air and warms and humidifies it. Breath is central to getting the correct effects from Kundalini Yoga, and it is essential to learn the two basic breaths.

Long deep breathing is actually your natural breathing mechanism. Inhale first by relaxing the belly outward, then filling the chest (keeping the belly relaxed), finally filling the upper chest as the shoulders relax and drop back slightly. To exhale begin from the top, empty the chest, then pull in the navel all the way to expel the last bits of breath. Long Deep Breathing builds endurance and patience.

A frequent and distict signature of Kundalini Yoga, Breath of Fire is a very balanced rapid breath pattern that cleanses the blood and releases old toxins from the lungs, mucous lining, blood vessels and cells. It is an energizing breath that creates alertness and expands lung capacity quickly. Breath of Fire is a rapid (120-240 per minute) breath, equal on the inhale and exhale, powered from the navel point and solar plexus. The chest stays lifted and still, the movement is from the diaphragm muscule, and it sounds like "sniffing".

Mudras (Hand Positions)

Mudra means hand position. The ancient yogis mapped out the areas of the hand and identified the part of the body or brain associated with each area. Each area of the hand also represents different emotions or behaviors. Curling, crossing, stretching or touching the fingers or finger tips in specific configurations is a yogic technique for communicating with the body and mind.

Asanas (Yoga Postures)

Asana means yoga posture. Kundalini Yoga is known as the yoga of angles and triangles. The use of angles in Kundalini Yoga postures, in combination with pranayama, mantras, and mudras, is one of main reasons that Kundalini Yoga works as quickly as it does. The angles put pressure on the glands to secrete. When a posture is released and the body is held still, the glandular secretions that have been stimulated have an opportunity to circulate freely. The result is a balanced glandular system that has a definite effect on your emotional stability through the chemistry of your body.

Mantras (Sounds)

Mantras are sounds or words that control the mind. Man means mind. Tra[ng] is the wave or movement of the mind. Mantra is a wave, a repetition of sound and rhythm that directs or controls the mind. When you recite a mantra you have impact through its meaning, through its pattern of energy, through its rhythm, through its naad - its energetic shape in time, and through the meridian points it pressurizes in the mouth. When recited correctly, a mantra will activate areas of the nervous system and brain and allow you to shift your state and the perceptual vision or energetic ability associated with it. The following page lists examples and translations of some mantras frequently used during a class.

Closing

Every Kundalini Yoga class finishes with the song "Long Time Sun." This song of blessing helps to ground you, integrate the benefits of the yoga and prepare you to resume the activities of everyday life.

May the long time sun shine upon you,
All love surround you,
And the pure light within you,
Guide your way on.
Sat Nam.

Kundalini Yoga Mantras

SAT NAM - Sat means "truth". Nam means "name or identity". "Truth is your identity: God's name is truth". Often used in a greeting or farewell, as you are acknowledging the divine truth within the other person.

WAHE GURU - "Ecstasy of union with God. Beyond words is this wisdom." Or "Wow, God is great." It expresses the indescribable experience of going from the darkness to the light. WA - Infinity, HE - Identity, GURU - from darkness to light.

ONG NAMO GURU DEV NAMO - "I salute the creative power within; I salute the divine teacher within." This is the mantra we "tune in" with.

EK ONG KAR SAT NAM SIRI WAHE GURU - "There exists one Creator throughout creation, Truth is his name, Greatest is the ecstasy of that supreme wisdom."

GURU GURU WAHE GURU GURU RAM DAS GURU - This mantra vibrates the ecstasy of union with God and calls upon Guru Ram Das for guidance and protection. Guru Ram Das was a spiritual teacher in the 16th century who inspired and uplifted all who knew him. Chanting the name and praises of this saint brings comfort to the soul, clarity to the mind, and miracles to the world.

GOBINDAY, MUKANDAY, UDHARAY, APARAY, HARIANG, KARIANG, NIRNAMAY, AKAMAY - "Sustainer, Liberator, Enlightener, Infinite, Destroyer, Creator, Nameless, Desireless." These are the eight aspects or names of the Godhead.

SA TA NA MA - "Infinity, Life, Death, Rebirth" Or "I am that balance between sun, moon, earth and ether, that totality of infinity is Thou, I am Thou."

RA MA DA SA, SA SAY SO HUNG - "Sun, Moon, Earth, Infinity; Infinity, that which embraces everything, I am Thou." This mantra is very powerful for healing by balancing the elements.

Yogi Bhajan and 3HO

Yogi Bhajan, Master of Kundalini Yoga, left his home in India over thirty years ago to come to America. He recognized the disenchantment and spiritual yearning that was felt by Western youth during the tumult of the 60's and began to teach them the technology of Kundalini Yoga and meditation.

Previously, the practice of Kundalini Yoga had never been taught publicly. Traditionally, in India, its methods were passed on in secrecy from Master to chosen disciple. Yogi Bhajan perceived such a great need for this yogic knowledge that he challenged the ancient Kundalini Yoga standard of secrecy.

From his first lecture in Los Angeles in January 1969, he offered the technology of Kundalini Yoga as a way to deeply understand and experience what it means to be a human being.

That same year, Yogi Bhajan also founded 3HO, the Healthy, Happy, Holy Organization. Since that time, thousands of people around the world have embraced the practice and lifestyle teachings of Kundalini Yoga as a technology to transform their lives and to experience the excellence and fulfillment that comes with touching one's own soul.

"Kundalini Yoga teaches you the techniques and awareness to stay healthy. You gain strong immune, glandular and nervous systems. This foundation gives you energy and lets you deal with the mental and spiritual facets of your life."

—Yogi Bhajan