Kundalini Yoga for advanced kundalini yoga set 4 KY kriyas Taught by Yogi Bhajan May 2 1977

1. Lie flat on the back, raise the left leg to 90 degrees. Hold the left foot with both hands and kick the buttocks with the right foot. Continue for 2 - 3 minutes. Reverse sides and do it another 2 - 3 minutes.


2. Come up into Shoulder Stand. Lower the left leg to the ground over the head. While raising the left leg, lower the right leg. Continue to alternately raise and lower the legs in this manner for 2 - 3 minutes.

3. Sit up with the legs out in front, spread as wide possible. Stretch and lower the forehead to to left knee, then to the right knee and then to center. Continue this left, right, center sequence for 2 - 3 minutes.


4. Sit in Rock Pose. Interlock the fingers together in front of the chest. Hold hands in this position and twist the torso from side to side continuously for 2 - 3 minutes.


5. Still sitting on the heels, open the hands, fingers spread. Stretch the arms out in front parallel to the ground. Then, making a grasping movement with the hands, alternately pull them back toward the body with great tension, as if pulling an imaginary 200 pounds. Continue alternately stretching, grasping, and pulling with maximum tension for 2 - 3 minutes.

6. Stand up. Stretch arms out straight in front of you. Begin knee bends, raising up and down.
Continue for 2 - 3 minutes.


7. Come into Locust Pose, lying flat on the stomach, chin on the ground, form fists and fit them into the groin. Raise the legs as high off the ground as possible, pointing the toes. Hold this position for 3 minutes.

8. Remaining on the stomach, come into Bow Pose. Bend neck toward left shoulder and then to right. Do not turn the neck: bend from ear to shoulder.
Continue for 90 seconds.

This is a good exercise for people who may have hypoglycemia (bloodsuger too low)


9. Remaining in Bow Pose, rock back and forth on the stomach for 1 - 3 minutes.

10. Come onto the back, palms on the floor. Raise the buttocks up as high as possible and then lower them. Continue this movement for 2 - 3 minutes.

11. Lie on the back with the heels together. With the hands underneath the buttocks, raise the legs 90 degrees and then lower them. Continue for 2 - 3 minutes.

12. Get into Cobra Pose with the hands off the ground by the shoulders. Stick out the tongue and breathe through the mouth for 2 minutes.

13. Raise into full Cobra Pose. Keep the tongue out and continue with the same breath. After 3 minutes relax.
14. Stand up. Put the hands on your shoulders. Alternately raise the knees up to touch the chest.
Continue for 2 minutes.

Comments: Beginning May 1, 1977 and continuïng on Monday, Wednesday and Thursday of the following week, Yogi Bhajan instructed the Los Angeles Advanced Class in a series of Kundalini Yoga sets designed to stimulate the glandular system and strengthen the nervous system. Those sets are presented here in the order in which they were taught. We were blessed with these sets to help us prepare for the heavy times ahead.

(Wouter Koert: from "Kundalini Maintenance Yoga Sets", see advanced kundalini yoga set 3, 4, 5, 6 and 7).