Category: Yoga

The Kriya for Stress Relief

The Kriya for Stress Relief, a potent practice taught by Yogi Bhajan, offers a holistic approach to alleviating stress and promoting inner calm.

Before you begin:-🙏

Tune in to your Divine Self Within🙏

Start by sitting comfortably with a straight spine, either on the floor or a chair. Bring the hands into Prayer Mudra (palms pressed together at the centre of the chest) and close the eyes.

Prayer Pose (Pranam Mudra)

How: The palms of both hands and fingers are completely touching. The outer edge of the mound of the thumb is pressed into the sternum.

Effect: Neutralizes the positive side of the body (right, sun, masculine) with the negative side (left, moon, feminine).

There is a science to using Prayer Pose (Pranam Mudra) because there is a polarity in the body between the right side (the pingala) and the left side (the ida). When you put the right and left hands together, you neutralize the positive and negative polarities of the electromagnetic field. This action creates a neutral space.

The position of the thumb knuckles (in the center notch of the breastbone) is a reflex point for the vagus nerve, one of the major nerves that connects with the pineal gland. The pressure created in this space during Pranam Mudra immediately causes the pineal and pituitary glands to secrete, which creates a resonance in the brain that resets its normal rhythm to a meditative state. Research on the vagus nerve has revealed that it is involved in our feelings of compassion and empathy, therefore this mudra allows one’s prayer to come from the heart. (3hO.org)

Breath:- Inhale deeply through the nose, filling the lungs, and exhale slowly and fully. (Use diaphragmatic breathing)

Continue this deep breathing pattern for 3-11 minutes, focusing on the breath and allowing the mind to become still.

To end: gently rub the palms together to generate heat and place them over the eyes, allowing the warmth to soothe any tension.

Finally, bring the hands back to Prayer Mudra and take a few more deep breaths before releasing the posture.

Close & Seal your practice by chanting Sat Nam 🙏💚

The Kriya for Stress Relief calms the nervous system, relaxes the body, and clears the mind of stress-induced clutter. With regular practice, it promotes emotional balance, mental clarity, and resilience in the face of life’s challenges.

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The Meditation for Emotional Balance

The Meditation for Emotional Balance, a transformative practice taught by Yogi Bhajan, offers a powerful tool for regulating emotions and finding inner harmony.

Before you begin 🙏

Tune In to your Inner Guidance

Begin by sitting in a comfortable position with a straight spine, either cross-legged or on a chair with feet flat on the floor. Place the hands in Gyan Mudra (thumb touching index finger) on the knees.

Close your eyes and focus your gaze at the “third eye” point between the eyebrows. Inhale deeply through the nose and exhale slowly through the mouth, releasing tension and stress with each breath. Continue this rhythmic breathing pattern for 11 minutes, allowing the mind to become still and the emotions to settle.

To End:- Inhale & Exhale through the nose 2/3 times then return to the natural breath and observe your energy flow.

Relax for 2-3 min

Close & seal your practice wth a Long Saaaat and a short Nam (Sat Nam means Truth is my identity, I am Truth)

The Meditation for Emotional Balance calms the nervous system, soothes turbulent emotions, and cultivates inner peace. With regular practice, it promotes emotional resilience, clarity of mind, and a greater sense of well-being.

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The Kriya for Elevation

Before you begin 🙏

Tune In to your Divine Self 🙏

The Kriya for Elevation, a transformative Kundalini Yoga practice taught by Yogi Bhajan, is designed to uplift the spirit and expand awareness.

Begin by sitting in a comfortable cross-legged position with a straight spine.

Interlace the fingers with the palms facing out, then , extend the arms overhead at a 60-degree angle with palms facing the forward…

Inhale deeply as you chant the mantra “Wahe Guru” three times, focusing on the sound vibration and the energy flowing through the body. Exhale as you bring the hands down in front of the heart, palms together

Repeat this sequence for 11 minutes, maintaining a steady rhythm and deep concentration.

To End: release the hands & shake them out with normal breathing..

Relax for 3-5 min

Seal your practice with Saaat Nam🙏

The Kriya for Elevation clears the mind, releases negativity, and connects the practitioner to their inner divine essence. With regular practice, it promotes a sense of joy, upliftment, and spiritual elevation, empowering individuals to navigate life’s challenges with grace and resilience.

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Trikuti Kriya

Before we begin:-🙏

Tune In to the Guru Within YOU!!!

Trikuti Kriya, a profound meditation practice taught by Yogi Bhajan, activates the “third eye” point between the eyebrows, enhancing intuition and insight.

To begin, sit comfortably with a straight spine, either in a cross-legged position or on a chair with feet flat to floor. Back on hands rest on your knees in –Gyan Mudra (Seal of Knowledge) (3HO Website)

How: Touch the tip of the index (first) finger and the tip of thumb together. The other three fingers are straight.

Effect of Mudra:- Stimulates knowledge, wisdom, receptivity, and calmness.

Gyan Munda represents the Planet: Jupiter; expansion. (3HO Website)

Meditation :- Close your eyes and focus your gaze at the point between the eyebrows.

Inhale deeply through the nose, hold the breath in, and mentally chant the mantra “Wahe Guru” three times. Visualise a radiant light at the “third eye” point, expanding with each repetition of the mantra. Exhale deeply through the nose.

Continue this pattern for 11-31 minutes, maintaining a steady rhythm and deep focus.

To End:- Inhale then exhale 2 -3 times keep your eyes closed and return to the natural rhythm of the breath. Let your hands sit comfortably in your lap.

Observe yourself inner Self and feel the energy glow within you 🙏

Relax for 2-5min then sit up, rub the palms of the hands together & chant a long Saaaaat Nam 🙏

Precautions : – if you are pregnant or have hypertension you may practice by holing a slight pause in between breaths (no retention of breath)

Trikuti Kriya heightens awareness, sharpens intuition, and opens the mind to higher realms of consciousness.

With regular practice, it cultivates inner clarity and spiritual insight, guiding practitioners on a path of self-discovery and enlightenment.

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Surya Kriya

Before you begin:-

‘Tune in” to your Inner Divine Self

Surya Kriya, a dynamic Kundalini Yoga practice taught by Yogi Bhajan, harnesses the power of the sun to invigorate the body and awaken inner vitality.

Practice in the morning on an empty stomach preferably with bare feet on the grass for grounding and receiving the Light codes from the Divine Sun (Surya)

Precautions : do not practice if you are pregnant..

Begin in a standing position with feet shoulder-width apart and arms relaxed at the sides.

Inhale deeply as you raise your arms overhead, palms facing each other. Exhale forcefully as you bend forward from the waist, bringing the hands to the ground or as close as comfortable. Inhale deeply as you raise the torso halfway, keeping the spine straight. Exhale as you lower back down, bringing the forehead towards the knees. Keep the knees soft…

Repeat this sequence, coordinating the movements with the breath, for 1-3 minutes. With each repetition, visualize the sun’s energy filling your body with warmth and vitality.

To end: If you are outside, lie on the grass for 2-3min.. if you are indoors relax for 2-3min

Close & Seal your practice by chanting Sat Nam 🙏

Surya Kriya energizes the entire system, improves circulation, and enhances physical and mental stamina. Practice regularly to experience the transformative power of the sun within.

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