Remember to tune in with the Adi Mantra (“Ong Namo Guru Dev Namo”) before all Kundalini Yoga practice, and end with the “Long Time Sun Shine” song.
The Kriya for Keep Up Spirit is for joy, tranquility, peace, and the power to serve and uplift all those who need you.
“Blessed God, Beloved God, give us the best of life, the best of health. Give us priority over property and punctuality in life so that we may work out our karma and understand the depths of dharma (righteous living), the Guru’s words. Give us joy. Give us tranquility. Give us peace. Give us the power to serve and uplift all those who need us. May we be healthy, happy and holy. Sat Naam.” -Yogi Bhajan, November 2, 1983
Before you begin your practice, tune-in by chanting the mantra Ong Namo Guru Dev Namo
How to chant the mantra Ong Namo Guru Dev Namo
Sit in Easy Pose with your spine straight. Press your palms together in Prayer Pose at the center of the chest, sides of the thumbs pressed against the sternum. With your eyes closed, focus your concentration at the Third Eye Point located between the eyebrows at the root of the nose, about a half inch under the skin. Inhale deeply and as you exhale chant Ong Namo Guru Dev Namo, on one breath. The sound Dev is chanted a minor third higher than the other sounds. If you cannot chant it all on one breath, take a short breath after Ong Namo. Repeat the mantra three times. The meaning of Ong Namo Guru Dev Namo is: I call on the creative infinite consciousness of the universe. I call on the divine wisdom within me.
Hand Bends
Posture: Sit in Easy Pose. Extend the arms up at a 60 degree angle in front of the body. The hands are 2 ½ to 3 feet apart, palms facing each other, fingers together. There are 4 parts to the exercise:
Movement:
a. On the count of 1, bend the wrists so that the fingers point forward, parallel to the floor with the palms still facing each other.
b. On the count of 2, reposition the hands so that the fingers point up, palms still facing each other.
c. On the count of 3, bend the wrists so that the palms face up.
d. On the count of 4, return to the original position.
Move the hands very fast, but rhythmically.
Eyes: Concentrate on the Third-Eye Point. The coordination difficulties you may experience with this exercise can be alleviated by total concentration on the Third Eye Point
Time
Continue for 3 minutes.
Hands In and Out
Posture & Mudra: In Easy Pose, interlace the fingers so that the fingers are inside, between the palms, cross the thumbs and press the pads of the fingers of opposite hands together. Hold the mudra at chest level, fingers pointed toward the chest.
Movement & Breath: Move the arms powerfully in and out from the center of the chest, in a sawing motion. Inhale as the arms extend and exhale as they return to the chest. Continue as fast as possible
Time
Continue for 7-8 minutes.
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