Kundalini Yoga Technology

Suggested Personal Sadhana

Spirit Voyage at 888-735-4800 or at www.spiritvoyage.com

Here are some of the many available yogic techniques available to strengthen your SOUL body:

Recite the poem JapJi Sahib by Guru Nanak every day for 1,000 days.
Do the “Exercise Set for Balancing Head and Heart” on page 53 of Kundalini Yoga for Youth and Joy.
Do the three meditations for the Heart Center on pages 26 – 27 of Kundalini Meditation Manual for Intermediate Students.

Here are some of the many available yogic techniques available to strengthen your NEGATIVE MIND:

Recite the poem Shabd Hazare by Guru Arjan every day.
Do the meditation Wahe Guru, Wahe Guru, Wahe Guru, Wahe Jio, out loud, 8 repetitions per breath, for 31 minutes daily.
Do the “Exercise Set for the Lungs and Bloodstream” on page 21 of Kundalini Yoga for Youth and Joy.

Here are some of the many available yogic techniques available to strengthen your POSITIVE MIND:

Read the poem Anand Sahib by Guru Amar Das daily.
Do the meditation “Eliminating Thoughts You Dislike” on page 29 of the Kundalini Meditation Manual for Intermediate Students.
Do the “Exercise Set for the Lungs and Bloodstream” on page 21 of Kundalini Yoga for Youth and Joy.
Sing or meditate on the mantra Ardaas Bhaee. Multiple recorded versions of this mantra are available to purchase.
- Ardaas Bhaee, Amar Das Guru
- Amar Das Guru, Ardaas Bhaee
- Ram Das Guru, Ram Das Guru
- Ram Das Guru, Sachee Sahaee

Here are some of the many available yogic techniques available to strengthen your NEUTRAL MIND:

Do the meditation Shabd Kriya on page 50 of Kundalini Meditation Manual for Intermediate Students.
Do the “Exercise Set for the Lungs and Bloodstream” on page 21 of Kundalini Yoga for Youth and Joy.
Sing the songs of Guru Ram Das or meditate on Guru Ram Das using the mantra Guru Guru Wahe Guru, Guru Ram Das Guru.

Here are some of the many available yogic techniques available to strengthen your PHYSICAL body:

Engage in strong physical exercise daily.
Read the poem Sukhmani Sahib by Guru Arjan every day.
Do the “Meditation for Projection and Protection from the Heart” available in the book A Woman’s Book of Meditation by Hari Kaur Khalsa.
Do the exercise set “Transforming the Lower Triangle to the Higher Triangle” on page 20 of the Kundalini Meditation Manual for Intermediate Students.

Here are some of the many available yogic techniques available to strengthen your ARCLINE:

Meditate daily for at least 31 minutes with any meditation.
Do the exercise set “Ajnaa Stimulation Kriya” on page 26 of Keeping Up with Kundalini Yoga.
Do the meditations on pages 45 and 57 of Man to Man Part 5.

Here are some of the many available yogic techniques available to strengthen your AURA:

Do the exercise set “Balancing the Aura” on page 56 of Kundalini Yoga for Youth and Joy.
Do the “Meditation for the Divine Shield” on page 38 of the Kundalini Meditation Manual for Intermediate Students.
Do the exercise set “Strengthening the Aura” on page 59 (1st edition) or page 115 (2nd edition) of Kundalini Yoga Sadhana Guidelines.
Sing! Sing out loud, often and joyfully. Elevate others with your singing.

Here are some of the many available yogic techniques available to strengthen your PRANIC body:

Do the “Exercise Set for the Lymph System” on page 18 of Kundalini Yoga for Youth and Joy.
Do the meditation on page 71 of Man to Man Part 4.
Do the meditation Wahe Guru, Wahe Guru, Wahe Guru, Wahe Jio, out loud, 8 repetitions per breath, for 31 minutes daily.
Do any or all of the Ra Ma Da Sa, Sa Say So Hung healing meditations. See Featured Kriyas and Meditations (internal link to Featured Kriyas and Meditations page in KY as Taught by YB).

Here are some of the many available yogic techniques available to strengthen your SUBTLE body:

Do the meditation Wha Guru Kriya on page 63 of Kundalini Meditation Manual for Intermediate Students.
ANY meditation that you do consistently for 1,000 days will work on the ninth body.
Do the “Breath Meditation Series for Glandular Balance” on page 72 of Kundalini Yoga Sadhana Guidelines.

Here are some of the many available yogic techniques available to strengthen your RADIANT body:

Recite the poem Jaap Sahib (link to Jaap Sahib.pdf) by Guru Gobind Singh every day.
Do the “Guru Gobind Singh Shakti Mantra Meditation” on page 101 (1st edition) or page 154 (2nd edition) of Kundalini Yoga Sadhana Guidelines.
Do Archer Pose for 11 minutes (each side) every day.
- Stand with the feet approximately 2 – 3 feet apart.
- Turn the right foot so it is pointed away from the side of the body. Place the left foot at a right angle to the right foot; the toes will be pointing away from the front of the body. A line extending back from the heel of the right foot should intersect with the arch of the left foot.
- Bend the right leg forward so that the right knee is over the right toes. Stretch through the left leg, knee straight, heel pressing into the floor.
- Reach forward with the right hand and bring the fingers to the palms, as if grasping a bow. As if pulling back on the bowstring, bring the left hand, fingers also curled to the palms, to the left shoulder. Both thumbs are pointed up.
- Tuck the tailbone via a light Root Lock (internal link to Body Locks_Bandhas page in KY as Taught by YB section). Pull Neck Lock (internal link to Body Locks_Bandhas page in KY as Taught by YB section) with the chin in, chest out.
- Gaze at the tip of the right thumb and breathe DEEPLY from the navel.
- Reverse sides and repeat.
Do Varuyas Kriya on page 67 (1st edition) or page 131 (2nd edition) of Kundalini Yoga Sadhana Guidelines.

5. Keep your hair long and uncut.

Here are some of the many available yogic techniques available to strengthen all TEN BODIES:

Read from the scripture Siri Guru Granth Sahib every day, consciously, for 1,000 days.
Chant the Mul Mantra in the 2½ breath cycle (instructions in Kundalini Yoga Sadhana Guidelines):
- Ek Ong Kar One: Creator created this Creation
- Sat Nam: Truth is God’s Name
- Kartaa Purkh: Doer of everything
- Nirbhao: Fearless
- Nirvair: Revengeless
- Akaal Moorat: Undying
- Ajoonee: Unborn
- Saibung: Self-Illumined
- Gur Prasad: It is by Guru’s Grace
- Jap!: Repeat and Meditate!
- Aad Sach: True in the beginning
- Jugaad Sach: True through all the ages
- Haibhee Sach: True even now
- Nanak Hosee Bhee Sach: Nanak says Truth shall ever be
- Ek Ong Kar, Sat Gur Prasad: God and We are One. I know this by the Grace of the True Guru.
  Sat Gur Prasad, Ek Ong Kar: I know this by the Grace of the True Guru. God and We are One.

3. Chant the mantra Ek Ong Kar Sat Gur Prasad for 31 minutes daily.