The creation started during Summer Solstice 2011, where I made many drawings, working as a Service Exchange participant on the multimedia team. The energy of 2000 yogis together at Ram Das Puri was fantastic and uplifting, and I tried to capture it in these drawings. Then the director of marketing at 3HO requested me to make a recreation of the logo. Coming back to Mexico, I made many sketches and drawings, all realized during yoga classes, with the intention to capture the feeling and energy of yogis gathering. One day, the vision came to my mind, and it was an impulse to make the painting in colors.

In the planet earth, the motion of the wind and the clouds are forming the 3HO letters, melding with the Ek Ong Kar, that we can see coming up from the spiral hurricane.

In the three human figures we see the flow of energy, and the importance of the throat chakra, the ether tattva of this year. The human beings embracing the planet are melding with the whole Universe.

The sky universe is full of stars, it is an alive universe in motion with galaxies, a nebula and a comet passing. In the lower part is the ambrosial hour, the sunrise of the new era.

May this image communicate love, union and celebration for the worldwide 3HO community.

Hector Jara  Mukhtiar

I would like to talk to you about something, if you have a mind to listen to it. I know that all of you, whether you are young or old, will go through every phase of life. With all the energy you have there will be certain things which happen to you. Can you guide your life like a guiding star, self-propelled? I know that each human being who is alive wants to have control. Some of us are very ambitious, we want to control the whole world, some want to control the family and the surroundings, but very few might be here who want to control their own mind. And without the control of your own mind, your life will never be complete.

Let me tell you something very simple: you actually have nothing to offer to yourself without your own discipline; and not experiencing your own mind and your own discipline and your own wisdom within you, your life is as hollow, shallow and empty as you can name it.

If you can control your feelings and your own emotions by your mind under the guidance of your intelligence, you have walked on the path of reality. And if walking this path can take you to a destination where you can understand your own consciousness with your own mind, and that your intelligence follows the consciousness, you have reached what is called in simple English, God. That is the total challenge.

There are some people who are so upset with me, you can’t believe them. “Sir, can we go to dinner tonight?”
I said, “Yeah, good idea, though I am on a diet, I can’t eat but let us go.”
“Not with all the people, can we go with just one, two people?”
I said, “What do you mean one, two people? What is one, two people?”
“I can’t handle a group.”
“Well your body is a group–arms, fingers, heart, legs, this thing is there, that thing is there. What is this ‘not a group’? You are a living group. So if you cannot handle your own group, what is a group?”
“No, no, no real thing is one-to-one.”

You know what one-to-one is? One-to-one is a very rare state in which consciousness only intermerges with the consciousness. Otherwise, everything in this world we live through is exploring—nobody knows anybody, nobody’s ever known anybody. As you cannot know God, you cannot know another human being. All you can do is explore. But there is one way in that exploration where you can totally win. That is called surrender. Unfortunately, in America, it is very difficult to surrender, because it is a sign of defeat. ‘How can I give up my ego? Why should I listen to anybody?’

Where We Become One

When you take copper and nickel and put it together, you get white brass out of it. Then you burn the white brass and you can never split copper and nickel out of it again. It becomes one—that is called one-to-one basis. You all want one-to-one basis but you are not willing to go through the heat of it. You know how crooked you are; you want to control each other on one-to-one basis. I control you, you control me, God knows who controls who. That is not one-to-one. One-to-one means, when neither you exist nor I exist, the one exists. When two elements meet together, a third element is formed that is called the one element. Two always make one—that’s a law of nature, that’s a law of God. Man and woman meet to produce a child—that’s the law of one. You and I meet to create one.

One is a very special science on which the entire Sikh walk of life is based. It starts with, Ek Ong Kar – the One Creator of this creation. But how to reach that one? By amalgamating the self when you and I meet, into one. Then the One, the unknown One will live. Neither you nor I will live. And it is the most conscious act of life.

Some of you want to be rich, some want to be poor, some want to be free, some want to enjoy life as you want to—there are a lot of inspirations in you. This will all come to you in proportion—as much as you put in, that much you may have. But the whole Universe will come to you, when you’ll become one, or learn the procedure to become one, with anybody or everybody, anywhere or anytime. And there’s one principle to it: we all have one thing common—we all have different minds, we all have different bodies, but we have one soul—we’re a part of one soul. If we can see the soul in each other and relate to it, find it, understand it, respect it, then that oneness will be forever.

Bring Gratitude In

You have to learn to respect other creations bad and good. I’m not sitting in judgment and I am not asking to judge anybody.  You can see a prostitute and bow and thank God that you are not a prostitute; you can see a noble woman and bow and be in gratitude, and thank God that at least you have seen somebody who is noble, and you have acknowledged it. So each place give you only one chance and that is to thank. You do not have a chance not to thank. When you get up in the morning, and you open your eyes and you breathe consciously, if you have not thanked yet, you have lost the greatest opportunity of the right to live.

At night when you are dead tired and you do not know what to do and you have put your head on the pillow and you are gone, if you have not thanked for that day, you have lost the opportunity to enjoy the night. Each state of mind we enter, we enter with gratitude and that is God. That is experiencing God alive. That is knowing God now. God within you is in you and within your gratitude, and in that gratitude you grow as saintly as you could.

You are one group of people who are supposed to be walking towards your own soul, about your own spirit consciously. That’s why I am not reminding you of the body, I’m not giving you a lecture on how to be healthy. You can be as healthy as Samson; and you may have the mind of anybody you can name. But if you don’t have the light of soul shining around you, you shall be confused. You shall clash with each other, with your environments, with your neighborhood. You shall not follow discipline because you are handicapped and you have weakness, because the strength behind you is the spirit of you. If you do not let that spirit play, you will not have the power to go. The world today needs peace, it needs harmony, it needs tranquility. We can all work for it and give it only if we have peace within ourselves.

The Give and Take

You cannot give to anybody if you don’t have. You cannot give anybody satisfaction if you don’t have it. Suppose this glass has nothing in it—it can’t give anything. All it can give me is it’s glasshood; but if this glass has water in it, then this glass can give itself to me with water which I can take. You all want to take everything. Remember this law: you cannot take, until you give. If you do not know how to give, you will never be in a position to take.

If you do not make some space and do not empty something, where can you put the other thing? The problem is you all get drowned because you take and take and take and you have no place to go. You don’t have the capacity to take. First create the capacity to take, then take. The law of the capacity to take is to first give, because the law of the vacuum is that there’s no vacuum; when you create a vacuum, things will come in.

And how many of you can honestly calculate yourself that you are just dragging? And that is what your pain of life is, you are not free. You want to ride the whole Universe; you want to control everybody and you don’t have control of your own mind. That’s the painful state.

Keep your mind and your faculty of mind together, and don’t make excuses under middle age crisis, old age crisis, early age crisis. When you want crises, you have them, it doesn’t matter under what age, time, space and circumstances you are. You have the right to create harmony and you have the right to create crisis, nobody creates them for you. You create them, you will live with them, and you will bury yourself with them.

The Discipline of Sadhana

If we get up in the morning, we do Sadhana. We don’t do Sadhana to please anybody, we do Sadhana to please ourselves. We work on ourselves in the morning. We want to know ourselves, we prepare ourselves and that is the way to go.

Life has a simple rule: you want to live it or you want to mess it. If you mess the life you will miss the principle of life. I know you all want to be loved, you all want to love, you want to have somebody to love you. But the question is, do you have the capacity, do you deserve, do you know what love is? Or you are chasing your own mental thought, mental state. Fantasy is a kind of practical joke. One morning you get up and you feel very passionate, you want to do everything. The next morning you get up, but you don’t want to get up. Now who wants to be with you? Mr. Yoyo.

The problem we are going through right now is that each one wants the support without knowing what support means. The whole world may give you support, but if your own mind shall not support you, you will not be in a position to do anything in life. And mind cannot be controlled. Your own mind cannot be controlled and guided and give you the support until it is brought to a discipline. That word which brings mind to a discipline to support you is called mantra. Man-tra: to bring discipline to the mind. That’s why we do Japa. Japa creates the heat—that is called Tapa. In Tapa that heat burns the Karma. Out of the Karma grows the kindness and it becomes Dharma. Out of that grows the compassion and that is called Siddhi; that’s called power. From that comes the word sadhu: one who has controlled himself through all aspects of life. And that is what we call Sadhana, which you do not normally want to do.

How many of you are doing regular Sadhana, may I know? Raise your hands. Cheat on it, it doesn’t matter. You lie anyway so just show better hands—give a big number, come on. All right, and those who do their Sadhana partially? And those who want to do Sadhana and love to do it, but sleep through that time? (Laughs)

There is one way to get out and that is to grow, and grow consciously, and that is one chance we all have. We have one chance to grow consciously and take the guidance.

© 1987 The Teachings of Yogi Bhajan

This lecture is available on DVD, in two parts. The second part includes the meditation he taught that day.

Part One: http://www.youtube.com/watch?v=CTJF7HtuR0o

Part Two:http://www.youtube.com/watch?v=-pGzDcjrylA

Adi Shakti, symbol of the divine feminine, creative power. Art by Sewa Singh, www.sikhphotos.com

By Sat Purkh Kaur Khalsa

Mother’s Day is this month. I’ve never been very good at “hallmark” holidays, and my mother knows it—so she doesn’t expect much from me. And when I take a moment to absorb that truth, it sort of breaks my heart; because I still expect everything from her. But then that’s what children do. They expect the world to be given to them—safe, secure, abundant and loving—and their mothers do their best to comply.  They do everything possible to deliver the world to their children, if not a silver platter, then at least with a smile and a spoonful of honey. And when they fail, and they will, children do what children do when they don’t get what they want—throw a tantrum. We expect our Mother’s to be Divine Beings because they are; but we don’t allow them to be human (and they are human, too). Even as adult children we thrust these same impossible expectations on them—and they do their best to deliver.

It is said that you can never really understand your mother until you become one yourself; so there will always be that gap between me and my Mom. She loves me so fiercely that I sometimes want to ask her to “love me less,” because that kind of love demands the best—and sometimes I don’t feel up to the task. And then I see my friends who have children and witness the inestimable sacrifice it takes to become a mother; as a woman who’s lived the majority of her life alone, I simply cannot comprehend the selflessness it takes. I can only worship it—Jai Ma, Jai Ma Jai Ma! Mothers all over the world make sacrifices for their children; and most children simply take it for granted because it’s what mothers and children do.

But imagine that same selflessness, that same sacrifice, that same love, that same compassion dwelling within you as your own Guru Dev, your inner Teacher. Imagine that inner light shining and blessing everything you touch, every action you take, every word you say—to yourself and others. If we can comprehend the love of our mothers for us, then we can begin to comprehend the love of God. Yet most of us are still trapped in mother phobias that block us from the light of God, from our own inner light. Men act out their mother phobia by making effort after effort to demean women, or better yet to convince women to demean themselves; it’s a systemic, cultural phobia acted out each and every day in the West. Women act out their mother phobia through acting out, living from a self-righteous anger that takes them nowhere—the ultimate “rebel without a cause.”  Yet, if we can transcend our mother phobia and truly begin to recognize the Divine presence within our mothers, we will begin to taste the love of God and smell the fragrance of the Guru. Then we can awaken to a self-forgiveness and self-love that would change our relationship to our self, to others—and to our mothers—smile.

Happy Mother’s Day, mom. I love you. Jai Ma!

Sat Purkh Kaur Khalsa is a writer, editor, poet, singer and songwriter—and a pretty good cook, too. She serves as Editor and Creative Director of the Kundalini Research Institute. She has made three albums of sacred music including Queen Bee, Nectar of the Name and Beautiful Day. She is the author of Everyday Grace: The Art of Being a Woman, an introduction to women’s teachings of Yogi Bhajan. She lives with her two cats Fatty and Slim, and her dog, Vinnie. http://satpurkh.blogspot.com/

I grew up with the Aquarian Sadhana, an early morning practice that includes doing Japji, yoga and chanting. My parents would bring me down to the sadhana room all bundled up in blankets. My mother said when I was little I would always pop up out of my blankets and sing along with the chants when they started. Later as a teenager and in my early twenties I really identified with the chants as I began to compose tunes for them on my guitar. And now as a mother these chants have brought great comfort and peace to our home.

The following is what I know and have experienced personally from these chants. I hope that you enjoy reading this and that it in some way helps your practice.

The first chant is the Long Ekongkars. I learned that every fear, every emotion, every physical discomfort could be channeled into Long Ekongkars. With a straight spine, chin locked in and plenty of breath I soon discovered that this mantra has the power to cleanse anything. It vibrates from the central channel, the Shushmana, and actively purifies and cleanses this channel and connects the entire charka system.

Wah Yantee is the mantra of creativity and renewal. This is where the joy begins and the journey. The tunes for me are totally different every morning. Sometimes I am surprised by the energy of this Mantra because it is so creative in nature and yet so ancient. It is the most secure creative energy that we have available to tap into. For any creative person out there, you must know the importance of being secure in your creativity and that is why I tap into this mantra every morning.

The Mul Mantra connects you to the Infinite Truth where there is no question, boundary, or lack of energy. Whatever thoughts or ideas that may mislead you will be corrected in this Mantra. This Mantra corrects you, without you knowing it because very simply you vibrate with its eternal truth and it becomes your eternal truth. All of the sudden things that were unbearable to deal with, challenges that you didn’t know how to deal with, thoughts that kept coming back uninvited are brought to light. The eternal truth always comes into play and relaxes things… that’s all that is needed. Then you see what is real and what is not.

Sat Siri Akal is the Mantra that prepares us for death, for that moment when the Prana leaves the body and the soul answers for all vibrations, all thoughts, and all actions. The penetration of this Mantra helps us to guide our lives so that we take the right course on a day to day basis, and are in the Infinite Flow at the time of death.

Then following this comes Rakhe Rakhanhar. This is the most powerful Mantra that can be practically applied for protection. I have used it many times in my life. The beautiful thing is that it is a Mantra for protection that not only surrounds you with protection but your entire community. People don’t understand the level of protection that I am talking about; it is real and strikes down any negativity coming your way. It is essentially a very sweet and beautiful Mantra. Many musicians will choose beautiful and lovely tunes naturally because of the energy that this Mantra vibrates. However, the affect is like a steel sword as used by the fiercest warrior you can imagine. This combination of sweet and fierce actually protects our innocence.

The Waheguru Waheguru Waheguru Wahejio Mantra is where the chanting practice goes very deep into the psyche. First of all it is really long. So after you have gotten into it, enjoyed it, gotten thoroughly bored of it, then it takes hold of you. It is in this moment of boredom that if you stay with it and allow the rhythm of the words to keep beating on your consciousness that Guru Ram Das will come in and lift you into a place where the mind has no domain any longer, where it is between you and your soul and the vibratory frequency of your own consciousness. We all have complete awareness, we are all enlightened beings, and this Mantra takes us into that state.

Finally we are ready for the healing of Guru Ram Das when we chant to him at the end of Sadhana. The sun is usually rising or the first light is coming depending on where you live and what time of year. But this sensation of the sun rising perfectly describes the feeling of this Mantra. It is the Infinite space where Guru Ram Das exists and you are right there with him. It is the time for your inner most prayers, the ones you didn’t even know existed, the prayers that come from your Soul.

There are many incredible and beautiful morning sadhana recordings. You can check some of the CDs available here. Currently I have recorded one sadhana album, and it is called Amrit Vela. You can find Amrit Vela by following this link.

Editor’s Note: Enjoy chanting in the Amrit Vela (early morning) outside  on the sacred land of Guru Ram Das Puri with hundreds of fellow yogis at Summer Solstice Sadhana!

Dressed in distinctive Sikh garb, Snatam Kaur embodies the Sikh message of strength through inner serenity. Snatam plays the harmonium and violin, and along with her voice delivers a universal message of peace. Accompanied by Todd Boston, a gifted guitar player and musician, her band is an alchemy of eastern and western musical sounds. While traveling the world on tour she also teaches yoga and meditation to children and adults alike, as a part of her commitment to give people tools for a daily experience of inner peace. She lives with her husband Sopurkh Singh and daughter Jap Preet Kaur in Santa Cruz, California. For more information about Snatam Kaur’s music, tour dates, and mission of peace, please visit www.SnatamKaur.com.

Here is what the Catalyst Yogi has to say about this auspicious day: This day (Full Moon in Taurus ) is also the time of the Wesak Festival (the Birth of Buddha) where many people gather in the valley of Tibet and on the etheric level to celebrate. It is said that the ones who raise their frequency to a higher level on this day will be supported to evolve into a greater level of awareness.  The number 5 also means transformation and there are three of them on this day!

The Ether Tattva–Where We Become One–Speak and Be the Living Truth

The month of May moves us into a time of bold and powerful change on planet Earth. From an emotional perspective, people will be feeling “Enough is enough!” Any place in our lives where we feel trapped, confined, or restricted will now have us taking steps and measures to break free. Whether it is a relationship, job, or bad habit, if it’s gotta go, it’s going now! This is because of the presence of double 5’s in the monthly cycle. May is a 5, and the overall year (2+0+1+2=5) adds up to a 5 as well.

The Rebel Five
Five is the number of the rebel and hates to play by the rules. Watch out for people’s impulsive and impetuous behavior, as there will be a tendency towards overreacting to the slightest perceived offense. If you are dealing with someone who is an authority figure in your  life, be sure to use language which is neutral and non-inflammatory. Because of the intensity of frustration that many are feeling now, there can be conflictive issues with people in places of power, and some people may misuse that power. Don’t go “toe to toe” with anyone who ultimately has the upper hand. As the expression goes, “Live to fight another day.”

One of the best ways to deal with the waves of intensity moving through the Earth’s electromagnetic field is to get a lot of exercise. It’s springtime now, and we need to spring into a new level of our health and vitality for the next phase of the Aquarian Age. Visualize yourself as part of “Team Aquarian,” and it’s spring training season! Connect with your other tribal members to drive out to the hot springs, go for a hike, have a picnic, or set up a volley ball net. Everything can be easier when we feel connected to a conscious group spirit.

The Isht Sodhana Mantra
The number 5 represents the Earth element, and because of the double 5’s of this monthly cycle we may see some Earth changes. This can be in the form of an earthquake, tornado, or other phenomenon. A very good mantra to be chanting now is the Isht Sodhana Mantra, which is Dharti Hai, Akash Hai, Guru Ram Das Hai. Dharti means “earth.” The Earth element is covered by this mantra, as well as the Ether element which is Akash. And then you are given the overall blessing of Guru Ram Das. If we make an effort to tighten our sails and stay on course, Guru Ram Das will cover the rest for us. By the way, you can still be a very good Christian, or person of any other spiritual path, and still chant to Guru Ram Das. These mantras are energetic coded frequencies, similar to a cosmic radio station, and anyone can enjoy or participate in the musical blessing.

Another theme of the merry month of May is flexibility. We need to be able to bend so things don’t have to break. Yogi Bhajan once said, “Flexibility is a law of life.” Be flexible in your dealings and negotiations with people, and if an issue becomes too heated you can just say, “Why don’t we revisit this at another time.” Allow for space and breathing room not just for yourself, but for the other person’s well being too. The double 5’s of May create a 10 in what’s called the Base calculation, and on a physiological level, number 10 represents the nervous system. Many people will be experiencing nervous exhaustion from having been under excessive pressure for too long. Two healthful tidbits from the yogic pantry are ginger root and fresh celery. Brew up some tasty ginger tea and chomp on a few raw celery sticks to help nourish your nervous system. Every little bit helps when the white caps are high on the sea of life.

May is a very connective time, and as alliances that are no longer serving a higher purpose are going out with the tide, there will be abundant opportunity for fresh, healthy new connections to be formed. This will be happening at almost lightening speed, and as one person exits your life a new one will be approaching at the same time. I call it “Aquarian Age Efficiency”! Remember, we always need to filter—a divine litmus test is what I call it—however, the Universe does want us to get on with the business of saving the planet. This can be through environmental issues, forming a prayer circle, or finding the right person to start a healthy family. We all have our part to play, and the month of May gives us a boost, if not a cosmic push, to move forward in the right direction.

Chant the Isht Sodhana Mantra so that you may firmly navigate the Earth, while being divinely guided by the Heavens. Trust in your Angels, and stay the steady course of your own soul’s longing to dwell and excel in the Aquarian Age.

Would you like to know more? Nam Hari can do a personal reading for you over the phone. Hidden away in the numbers of your birth date are the secrets to your life’s happiness and greatest potential. Nam Hari specializes in the area of relationships, and by understanding the connecting parallel and diagonal lines of energy between you and another person, your chances for success are greatly enhanced. Information is power, and the time is now! Call: 310-202-8937 or 575-305-0017; email: NamHari17@gmail.com

I’ve been going to KYC every year since I was five years old. 

My first year was kind of scary because it was my first time being away from home, away from my parents, and on my own.  But right away I met new friends, was having so much fun, and eating yummy food.  The food is really good!

It was super fun being with friends doing fun activities like hiking, martial arts, archery, arts and crafts, and yoga.  All the counselors are super nice.  The counselors in my dorm were the nicest teachers I have had. 

Camp encouraged me to do a meditation every night after I came home.  I did SaTaNaMa’s for 40 days and they gave me a t-shirt.

I can’t wait to go again this year.  I met some of my best friends at KYC.

With much sun flare activity this month, it’s a good idea to focus on keeping the electromagnetic field balanced.

This set works on coordination and repair of the nervous system by stimulating the Heart Center. Your normal feelings of happiness, connection, and wellbeing depend on the balance of your individual psycho-electromagnetic field. If it is strong, your muscles obey the message nerves, and the message nerves give good perception to the brain. Proper maintenance of the nerves depends on the basic elements and hormones in the constitution of the blood. This set will balance the blood.

The best results are always obtained if you practice a set until you master it. If you cannot do the exercises for the full time period, do what you can and slowly build up to it. When you can keep up on all the given times and are in a good posture for each exercise, continue the set each day for 40 days as you master the mental poise and meditation of the full set.

1. Heart Center Opener. Sit in Easy Pose. Hold the arms up at a 60 degree angle with wrists and elbows straight, palms facing up. Begin Breath of Fire for 1 minute. Then inhale, hold the breath and pump the stomach in and out 16 times. Exhale, relax the breath. Continue the cycle for 2 to 3 minutes. This exercise builds the psycho-electromagnetic field. If the elbows bend, the psycho-electromagnetic field will not be strengthened properly. If the exhale after pumping the stomach is rough or gasping, then the magnetic field is very weak.

2. Immediately sit on the heels with arms parallel to the ground at the sides. Let the hands hang limp from the wrists. Begin Breath of Fire for 3 minutes. Inhale, hold, exhale, and relax. The second exercise is for the heart.

3. Stomach Pumps. Sit on the heels. Spread the knees wide apart and lean back 60 degrees from the ground. Support the body with arms straight down in back. Tilt the neck back, inhale, hold the breath, and pump the stomach in and out until the breath can be held no longer. Exhale. Continue for 1 to 2 minutes. Then, tilt the spine back further to 30 degrees and continue the breathing cycle for another 1 to 2 minutes. This stimulates the thyroid, parathyroid and navel center. If you practice these, you will never need cosmetics. A smooth, radiant complexion and a glow in the eyes and face is a natural by-product of this exercise.

4. Ong Sohung. Still sitting on the heels with knees widespread, put the forehead on the ground with arms stretched forward and relaxed, palms together. After 1 minute, begin long deep breathing for 2 minutes. Then for 2 minutes chant:
ONG, ONG, ONG, ONG. SOHUNG, SOHUNG, SOHUNG, SOHUNG
This feeds the newly-constituted blood into the brain cells and moves the spinal fluid. This helps repair the damage to the brain done by drugs like alcohol and marijuana.

5. Life Nerve Stretch. Grab the toes with legs slightly spread. Inhale, exhale and reach down as you lenghten the core of the spine, bending forward from the navel. Head comes down last. Hold for 1 minute. This is for balance.

6. Back Platform. The body is straight with the heels on the ground and the upper portion of the body held up by straight arms. Drop the head back and begin Breath of Fire. Back Platform Walk: After 30 seconds, begin to “waIk” with the legs wider apart until they are spread wide. Walk them back together again and continue “walking” while doing Breath of Fire for 30 more seconds. Inhale, exhale and move immediately into a front stretch holding the toes for 1 minute. Relax on the back for 3 minutes. This is for the thyroid, lower back, and heart.

7. Maha Mudra. Sit on the left heel, stretch the right leg forward and grab the right big toe with the right middle and index fingers, thumb pressing the big toenail. Pulling back on the toe, grab the foot with the left hand. Keep the chin tucked into the chest, spine straight, and eyes fixed on the big toe. Inhale deeply. Exhale and hold the breath out for 8 seconds keeping mulbandh and Diaphragm Lock tightly pulled. Inhale. Continue for 3 minutes. Relax for 5 minutes on the back. Maha Mudra is called “the great seal of yoga.” Its effects fill pages. This exercise can be practiced by itself.

8. Alternate Leg Lifts. Lie on the back. Stretch the arms overhead on the ground. Raise the left leg 90 degrees and begin Breath of Fire for 1 minute. Switch to the right leg for 1 minute, continuing Breath of Fire. Then raise both legs 12 inches only and keep up the Breath of Fire for 1 more minute. Relax for 2 minutes. This balances prana and apana.

9. Shoulder Stand. Slowly come into Shoulder Stand. Spread the legs wide and begin Breath of Fire for 3 minutes. Relax on the back for 3 minutes. This is for the thyroid gland.

10. Alternate Head & Leg Lifts. Lie on the back. Inhale and lift both legs six inches. Arms should be straight up from the shoulders with the palms facing in. On the exhale let both legs down and bring the head up pressing the chin on the chest. Continue 3 minutes with long deep breathing. Relax 2 minutes. This is for the Heart Center.

11. Neck Rolls. Sit in Easy Pose and hold opposite elbows across the chest. Roll the head in a slow figure 8 for 30 seconds in one direction, then 30 seconds in the other direction. Then inhale deeply, and bend forward to the ground. Exhale and rise up as fast as possible. Rise up and down 10 times. This is for the Heart Center.

12. Meditate by chanting: GOD & ME, ME & GOD, ARE ONE.

© The Teachings of Yogi Bhajan 2003
From The Aquarian Teacher KRI International Kundalini Yoga Teacher Training Level One Instructor Yoga Manual

Tantric Numerology calculates five numbers from your birth date that illuminate your relationship with self, others, and destiny.
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