Balance the Mind in the Group Energy

There are some kriyas that cannot be practiced alone. This is one of them. It is meant to be done in a group. 

Sit yourselves in a circle before you begin. You will spend good time in meditation, so prepare your comfortable seat. This is a dynamic but accessible set meant to balance the mind in group energy. 

Prayer Pose at Brow Point

Posture: Sit in Easy Pose. Sit very calm and quiet.

Mudra: Bring the hands to the Brow Point in Prayer Pose with the thumbs locked. Keep the hands above the eyebrows.

Movement & Music: Begin moving in counterclockwise circles from the pelvis all the way up the spine including the hands. Hallelujah by Matamandir Singh was played in class. Continue for 12 minutes.

Then start singing with the chant and continue for 8 more minutes.

"You close your eyes and worship God. It is called Arta. It's actually a self-worship if you really want to understand. It is called Jan Puja—self-worship. Loosen your pelvic bone. Move your own universe. Get into a state of ecstasy." ~ Yogi Bhajan


Continue silently for 12 minutes, then chant along with the music for 8 minutes. To end, inhale, exhale and immediately move into the next exercise.

Holding Hands

Posture: Sit with the group in a circle. Sit with chin in and chest out. Sit straight. Hold hands with one another. No hand should be single.

Eyes: Close your eyes. Concentrate at the soft-spot at the crown of the head, the 10th gate.

Breath: Breathe long and deep. Breathe consciously. Be steady. This meditation is done in silence.

"If you can concentrate on this point at the time of death, the scripture says you go straight to God. This is the time to prove to yourself that you and God are One. You can free yourself of all diseases at this time."  ~Yogi Bhajan


Continue for 15 minutes, then inhale deep and release your hands. Exhale and immediately move into the next exercise.

Rotate the Torso

Posture: Sitting in easy pose, bring the forearms to 90 degrees so that the hands are above the shoulders with the fingers open.

Movement: Begin making counter-clockwise circles with your upper body and arms.

Mantra: Sing along with Nirinjan Kaur's Every Heartbeat. Move the energy in all parts of you.


Continue for 5 minutes. Inhale. Exhale and quickly move into the next exercise. As you complete this exercise, look around and choose a partner to get ready for the next exercise.

Dance with Partner

Posture: Come standing up.

Movement: Dance with a partner. Punjabi Drum music was played in class.

Look into the eyes of your partner. Move your hips. Move your arms. Hands stay above the head as you dance. Continue for 2 ½ minutes.

Dance freely moving your waist; hands can move as you like. Continue for 4 ½ minutes.

Begin to clap your hands. This removes arthritis. Continue for 30 seconds.


Arms above head for 2 1/2 minutes. Dance freely for 4 1/2 minutes. Clap for 30 seconds.

Play Patty-Cake

Sit in groups of four and play patty-cake:
Clap your hands.
Then turn and clap hands with your partner.
Clap your hands then clap hands with the person sitting across from you.
Clap your hands then turn to the opposite side and clap hands with your other partner.


Continue for 2 minutes.

Patty-Cake with Chanting

Still sitting in your groups:

Begin chanting Har with the tip of the tongue on every clap of the hands. Continue for 1 minute.

Then begin chanting 'I God' as you clap your hands and 'You God' as you clap your partner's hands. Continue for 1 minute.

Chant Har for 1 minute. Chant I God, You God for 1 minute.

To End

Inhale deep and raise the hands up as if you were surrendering. Concentrate at the 10th gate. Hold for 1 ½ minutes.

Then inhale deep and hold tight. Synchronize the body and spread the fingers. Cannon Breath exhale. Repeat twice more. Relax.


The ending breath pattern takes about 2 - 3 minutes.


The gentle, rhythmic movement of the pelvic bone stimulates the kundalini energy. This awakens a state of ecstasy, through which we worship God as Divine Self. This is called Jan Puja: self-worship. But not self as in the small, finite self, but Self as in that which is One with the Supreme, the universal surround. 

Kundalini Yoga is based on the belief that kundalini energy, once awakened, travels through the central channel in the spine. On its journey from the base of the spine to the Tenth Gate, or Dasam Duar at the top of the head, it pierces through any blockages in the chakras, eventually awakening the experience of Self-Realization. 

Consider that there are nine physical openings in the body: two eyes, two nostrils, two ears, a mouth, anus, and genitalia. The Dasam Duar is considered an unseen metaphoric Tenth Gate, which needs to open for spiritual experience. This is the gate that, when opened, enables visions of the Creator in the Mind. Think of the soft spot on a baby’s head, or a sunroof at the top of yours. Concentrate there. 

© 3HO. This kriya is courtesy of YB Teachings, LLC.

This kriya can be found in Transformation, vol. 2.

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