Kundalini Yoga with the master set 1 KY kriyas


1. Sit in CHILD POSE (Baby Pose) Sitting on heels, forehead is on the ground in front of you, arms are behind you resting at your sides.
BREATH OF FIRE 3 Minutes (start with 2 Minutes)

2. From-CHILD POSE, lean back until you are lying on your back (but still with your heels underneath your buttocks) and do BREATH OF FIRE 3 Minutes. (Start with 1,5 minutes).


3. CHAIR POSE (Feet flat on ground, bend over forward trying to keep the back parallel to the ground and grasp your feet from the outside, reaching inside between your knees to do so. In this position, stick your tongue way out and do BREATH OF FIRE through the mouth. (1,5 to 3 Minutes).

4. For the final five minute relaxation, sit in EASY POSE (Sukhasan) with your arms at shoulder height parallel to the ground, palms down, right arm resting on left while you breathe very, very slowly, SILENTLY MENTALLY CHANTING: HAREE, HAREE, HAREE about 84 times on the INHALATION, and silently mentally chanting: HAR, HAR, HAR, . . . about 84 times on the EXHALATION. (About twelve seconds each).

''HAREE'' calls upon the Creative energy and ''HAR'' is joining the God within and without.

You can extend this set into a full CLASS, by increasing the time for each exercise to 3 minutes, and then add a five minute relaxation and repeat the sequence twice more making a total of three repetitions.
(Allowing a total of about 2 minutes for all the transitions into new postures each set.)

Make this set a part of your life for 11 minutes every day so you'll never have problems with your inner organs or your glands. Glands are the guardians of your health.
If you cannot retain these three exercises comfortably for a total of 11 minutes, then something in you is dying.
Do the best you can, for as long as you can, working your way up to 3 minutes for each exercise.
You know you need this set when your weight has increased for no apparent reason, you have acquired fat in the area underneath your navel, your liver is not working well, and/or your metabolism is not functioning well.

''This entire set will make your mind fresh, you'll have grit's. It takes away fear and you'll experience yourself, you'll 'feel' yourself. Mind will heal itself . Body will heal itself .''

Yogi Bhajan November 21" 1984