The Chakras ® Kundalini Yoga as taught by Yogi Bhajan Kundalini Research Institute Training Publishing Research Resources © 2012 Kundalini Research Institute Published by the Kundalini Research Institute Training • Publishing • Research • Resources PO Box 1819 Santa Cruz, NM 87532 www.kundaliniresearchinstitute.org ISBN: 978-1-934532-86-7 Editor: Sat Purkh Kaur Khalsa Consulting Editor: Nirvair Singh Khalsa KRI Review: Siri Neel Kaur Khalsa Copy Editor: Michelle Starika Asakawa Gurmukhi Editor: Ek Ong Kaar Kaur Khalsa Design & Layout: Prana Projects, Ditta Khalsa and Biljana Nedelkovska Cover Design: Ravitej Singh Khalsa, Khalsa Marketing Group Photography: Ravitej Singh Khalsa Cover & Interior Illustrations: Hector Jara Mukhtiar Singh. Used with Permission. Model: Sat Siri Kaur The diet, exercise and lifestyle suggestions in this book come from ancient yogic traditions. Nothing in this book should be construed as medical advice. Any recipes mentioned herein may contain potent herbs, botanicals and naturally occurring ingredients which have traditionally been used to support the structure and function of the human body. Always check with your personal physician or licensed health care practitioner before making any significant modification in your diet or lifestyle, to insure that the ingredients or lifestyle changes are appropriate for your personal health condition and consistent with any medication you may be taking. For more information ® about Kundalini Yoga as taught by Yogi Bhajan please see www.yogibhajan.org and www.kundaliniresearchinstitute.org. © 2012 Kundalini Research Institute. All teachings, yoga sets, techniques, kriyas and meditations courtesy of The Teachings of Yogi Bhajan. Reprinted with permission Unauthorized duplication is a violation of applicable laws. ALL RIGHTS RESERVED. No part of these Teachings may be reproduced or transmitted in any form by any means, electronic or mechanical, including photocopying and recording, or by any information storage and retrieval system, except as may be expressly permitted in writing by the The Teachings of Yogi Bhajan. To request permission, please write to KRI at PO Box 1819, Santa Cruz, NM 87567 or see www.kundaliniresearchinstitute.org This publication has received the KRI Seal of Approval. This Seal is only given to products that have been reviewed for accuracy and integrity of the sections containing 3HO lifestyle teachings and Kundalini Yoga as taught by Yogi Bhajan® “The criteria is that if you can practice and understand these chakras, and develop them automatically in your body so they become your companions, then you have seven friends.” Yogi Bhajan Table of Contents Note from the Kundalini Research Institute Before You Begin The First Chakra Lecture from January 22, 1991 Lecture from January 23, 1991 First Chakra Kriya The Second Chakra Lecture from January 29, 1991 Lecture from January 30, 1991 Second Chakra Kriya The Third Chakra Lecture from February 5, 1991 Lecture from February 6, 1991 Third Chakra Kriya The Fourth Chakra Lecture from February 12, 1991 Lecture from February 13, 1991 Fourth Chakra Kriya Arti Kriya The Fifth Chakra Lecture from February 19, 1991 Lecture from February 20, 1991 Fifth Chakra Kriya The Sixth Chakra Lecture from March 5, 1991 Lecture from March 6, 1991 Chaar Padh Meditation Meditation on Being a Yogi The Seventh Chakra Lecture from April 9, 1991 Lecture from April 10, 1991 Hissing Meditation for the Glandular System I Hissing Meditation for the Glandular System II Epilogue About Yogi Bhajan Glossary Resources Index A Note from the Kundalini Research Institute This manual was created to accompany Yogi Bhajan's Chakra DVD Series, a powerful collection of lectures and meditations that will expand your current definition of the chakras: how they interact with one another and within you. The edited lectures collected here should not be considered transcripts, but instead are aids to furthering your study and deepening your understanding of Kundalini Yoga and its relationship to the chakras. We encourage you to study with the Master of Kundalini Yoga, Yogi Bhajan, directly through the accompanying Chakra DVD series. The impact of a spiritual master does not translate onto the page. As much as we try to capture the spirit of his teachings in our pursuit of accuracy, cultivating your own relationship to the Master and his teachings is the only way to truly experience them for yourself. Before You Begin Beginning Your Practice—Tuning-In The practice of Kundalini Yoga as taught by Yogi Bhajan ® always begins by tuning-in. This simple practice of chanting the Adi Mantra 3-5 times, aligns your mind, your spirit and your body to become alert and assert your will so that your practice will fulfill its intention. It's a simple bowing to your Higher Self and an alignment with the teacher within. The mantra may be simple but it links you to a Golden Chain of teachers, an entire body of consciousness that guides and protects your practice:Ong Namo Guroo Dayv Namo, which means, I bow to the Infinite, I bow to the Teacher within. How to End Another tradition within Kundalini Yoga as taught by Yogi Bhajan ® is a simple blessing known as The Long Time Sun Shine song. Sung or simply recited at the end of your practice, it allows you to dedicate your practice to all those who've preserved and delivered these teachings so that you might have the experience of your Self. It is a simple prayer to bless yourself and others. It completes the practice and allows your entire discipline to become a prayer, in service to the good of all. May the long time sun shine upon you All love surround you And the pure light within you Guide your way on. Sat Naam. Other Tips for a Successful Experience Prepare for your practice by lining up all the elements that will elevate your experience: natural fiber clothing and head covering (cotton or linen), preferably white to increase your auric body; natural fiber mat, either cotton or wool; traditionally a sheep skin or other animal skin is used. If you have to use a rubber or petroleum-based mat, cover the surface with a cotton or wool blanket to protect and support your electromagnetic field. Clean air and fresh water also helps support your practice. Practice in Community Kundalini Yoga cultivates group consciousness, because group consciousness is the first step toward universal consciousness, which is the goal: transcend the ego and merge with Infinity. Find a teacher in your area at http://www.3HO.org/ikyta/. Studying the science of Kundalini Yoga with a KRI certified teacher will enhance your experience and deepen your understanding of kriya, mantra, breath and posture. If there isn't a teacher in your area, consider becoming a teacher yourself. There are Aquarian Teacher Trainings all over the world. Go to www.kundaliniresearchinstitute.org for more information. 1 Bandhas Bandhas or locks are used frequently in Kundalini Yoga. Combinations of muscle contractions, each lock has the function of changing blood circulation, nerve pressure, and the flow of cerebral spinal fluid. They also direct the flow of psychic energy, praana, into the main energy channels that relate to raising the Kundalini energy. They concentrate the body's energy for use in consciousness and self-healing. There are three important locks: jalandhar bandh, uddiyana bandh, and mulbandh. When all three locks are applied simultaneously, it is called maahaabandh, the Great Lock. Jalandhar Bandh or Neck Lock The most basic lock used in Kundalini Yoga is jalandhar bandh, the neck lock. This lock is practiced by gently stretching the back of the neck straight and pulling the chin toward the back of the neck. Lift the chest and sternum and keep the muscles of the neck and throat and face relaxed. Uddiyana Bandh or Diaphragm Lock Applied by lifting the diaphragm up high into the thorax and pulling the upper abdominal muscles back toward the spine, uddiyana bandh gently massages the intestines and the heart muscle. The spine should be straight and it is most often applied on the exhale. Applied forcefully on the inhale, it can create pressure in the eyes and the heart. Mool Bandh or Root Lock The Root Lock is the most commonly applied lock but also the most complex. It coordinates and combines the energy of the rectum, sex organs, and navel point. Mool is the root, base, or source. The first part of the mool bandh is to contract the anal sphincter and draw it in and up as if trying to hold back a bowel movement. Then draw up the sex organ so the urethral tract is contracted. Finally, pull in the navel point by drawing back the lower abdomen towards the spine so the rectum and sex organs are drawn up toward the navel point. Pronunciation Guide This simple guide to the vowel sounds in transliteration is for your convenience. Gurbani is a very sophisticated sound system, and there are many other guidelines regarding consonant sounds and other rules of the language that are best conveyed through a direct student-teacher relationship. Further guidelines regarding pronunciation are available at www.kundaliniresearchinstitute.org. a hut aa mom u put, soot oo pool i fin ee feet ai let ay hay, rain r flick tongue on upper palate 1 Adapted from Kundalini Yoga Sadhana Guidelines, 2nd Edition