Category: Yoga for Beginners

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.

Hari Das

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.

Hari Das

Nabhi Kriya

Nabhi Kriya, a transformative practice taught by Yogi Bhajan, focuses on balancing the solar plexus chakra and enhancing vitality.

Before you begin🙏

“Tuning in” by chanting the mantra: ONGNAMO, GURU DEV NAMO. 3 times (see previous kriyas for more information)

End your practice by chanting or reciting a Long Sat Nam 🙏

Precautions:- do NOT practice this kriya if you are pregnant; or in first 3 days of moon cycle or have Hypertension (high blood pressure)🙏

Begin by sitting in a comfortable position with the legs crossed or on a chair with feet flat on the ground.

Place the hands on the knees with the elbows straight. Inhale deeply, then exhale and forcefully push the abdomen out, creating a strong abdominal lock. Hold the breath out as long as comfortable, then release and inhale deeply.

Continue this pattern for 1-3 minutes, gradually increasing the duration with practice.

To end:- inhale & exhale several times then return to normal breathing.. Relax 3-5 min

As the abdominal muscles strengthen, focus on the energy flowing through the solar plexus centre. Nabhi Kriya stimulates the digestive fire, increases energy levels, and promotes a sense of personal power and confidence. Practice regularly to maintain balance and vitality in the body and mind.

Hari Das

Agni Sara Kriya

Before you begin please follow the instructions for ‘Tuning In’ as per previous Kriyas…and close your session with Saaaat Nam 🙏

This Kriya should not be practiced if you are pregnant..

Agni Sara Kriya, a dynamic practice taught by Yogi Bhajan, is renowned for its digestive benefits and ability to stimulate the fire element within the body.

Begin: Stand with feet hip-width apart, knees slightly bent, and hands resting on thighs.

Take two or three deep breaths then Inhale deeply through the nose, then exhale forcefully through the mouth, contracting the abdomen to expel all air. Without inhaling, pull the abdomen in and up towards the spine, creating a hollow space in the belly. Hold this position for as long as comfortable, then release and inhale deeply.

Repeat this sequence 3-5 times.

As proficiency increases, extend the duration of the abdominal hold.

End: return to normal breathing and relax for 3-5 minutes

Benefits: Agni Sara Kriya massages the internal organs, enhances digestion, and boosts metabolism. It also strengthens the core muscles and energizes the body. Practice regularly on an empty stomach for optimal results.

Hari Das

Kirtan Kriya

Before you begin🙏

Begin every Kundalini Yoga and Meditation practice by chanting the mantra: ONGNAMO, GURU DEV NAMO. “Tuning in” assists you to align yourself with the frequency of the Infinite Self and quiet your mind. This mantra is “God’s telephone number.” Chanting ONG NAMO opens your heart and connects you with the Subtle Body of Yogi Bhajan and the “Golden Chain” of the past Masters of Kundalini Yoga.
Chant it three times to cover your past, present, and future.

Position: Sit in easy pose. Press your palms firmly against each other in front of your chest. The sides of your thumbs press on the center of the sternum, which activates your “Mind Nerve,” calming your mind. Tips of the fingers are pointing up. The forearms are parallel to the floor. Close your eyes and focus at the Third Eye Point. Inhale and exhale a few times before starting. To begin, inhale deeply and chant on one breath: ONG NAMO GURU DEV NAMO. Repeat two more times. Inhale and exhale. Relax.

Mantra: ONG NAMO GURU DEV NAMO
When you chant this mantra, ONG NAMO GURU DEV NAMO, let it vibrate in your being: “I call upon the Infinite Creator who created me. I call upon the Divine Giver of wisdom.”

ONG means the Infinite Creative Energy in manifestation.
NAMO means reverent greetings; to call upon.
GURU is the giver of wisdom. GURU is the technology which takes one from darkness (GU) to light (RU).
DEV means divine or transparent.
NAMO means reverent greetings; to call upon.

End your practice by chanting one long Sat and a short Nam… Saaaat Naaam 🙏 this seals your practice 💚

The meditation:- Kirtan Kriya, a profound meditation practice taught by Yogi Bhajan, involves chanting the mantra “Sa Ta Na Ma” while performing specific hand movements.

To begin, sit comfortably with a straight spine, either in a cross-legged position or on a chair.

Mudra: Place the hands in Gyan Mudra (thumb touching index finger) resting on the knees. Close your eyes and mentally focus on the mantra: “Sa” (truth), “Ta” (life), “Na” (death), and “Ma” (rebirth). With each repetition of the mantra, touch the thumb to the corresponding finger: “Sa” (index finger), “Ta” (middle finger), “Na” (ring finger), and “Ma” (little finger). (Then start again at the thumb & index finger etc)

Visualisation :

visualise the sound flowing in through the top of your head and out the middle of your forehead in an L shape.

Chant audibly for 2 minutes, whisper for 2 minutes, silently repeat for 4 minutes, whisper for 2 minutes, and chant audibly for 2 minutes. Continue for a total of 11-31 minutes. The video below will assist your practice.

Maintain a gentle rhythm and focus on the sound vibrations and hand movements.

💚💚💚

To end: take a deep breath in & hold.. raise the arms above the head and shake them vigorously .. exhale.. repeat two more times..then relax 💚

Benefits:- Kirtan Kriya improves cognitive function, reduces stress, and enhances mental clarity.

💚💚💚🙏🙏🙏💚💚💚

Hari Das

Before you begin🙏

Begin every Kundalini Yoga and Meditation practice by chanting the mantra: ONGNAMO, GURU DEV NAMO. “Tuning in” assists you to align yourself with the frequency of the Infinite Self and quiet your mind. This mantra is “God’s telephone number.” Chanting ONG NAMO opens your heart and connects you with the Subtle Body of Yogi Bhajan and the “Golden Chain” of the past Masters of Kundalini Yoga.
Chant it three times to cover your past, present, and future.

Position: Sit in easy pose. Press your palms firmly against each other in front of your chest. The sides of your thumbs press on the center of the sternum, which activates your “Mind Nerve,” calming your mind. Tips of the fingers are pointing up. The forearms are parallel to the floor.

Tuning in to your Divine Self

Close your eyes and focus at the Third Eye Point. Inhale and exhale a few times before starting. To begin, inhale deeply and chant on one breath: ONG NAMO GURU DEV NAMO. Repeat two more times. Inhale and exhale. Relax.

Mantra: ONG NAMO GURU DEV NAMO
When you chant this mantra, ONG NAMO GURU DEV NAMO, let it vibrate in your being: “I call upon the Infinite Creator who created me. I call upon the Divine Giver of wisdom.”

ONG means the Infinite Creative Energy in manifestation.
NAMO means reverent greetings; to call upon.
GURU is the giver of wisdom. GURU is the technology which takes one from darkness (GU) to light (RU).
DEV means divine or transparent.
NAMO means reverent greetings; to call upon.

End your practice by chanting one long Sat and a short Nam… Saaaat Naaam 🙏 this seals your practice 💚

Sat Kriya

Sat Kriya, as taught by Yogi Bhajan, is a powerful Kundalini Yoga practice aimed at awakening the dormant energy within.

Posture:

Start by sitting on heels (rock pose) or in easy pose (cross-legged) with a straight spine. Interlace the fingers, extend the index fingers pointing up (forming a steeple), and place the hands above the head.

Begin chanting “Sat Nam” (meaning “truth is my identity”) in a steady rhythm: “Sat” on the inhale and “Nam” on the exhale. As you chant, pull the navel point in towards the spine on “Sat” and release on “Nam.” Coordinate the movement with the breath and continue for 3-11 minutes. Focus on the mantra and the sensation at the navel centre.

To end: inhale deeply, hold the breath briefly, and exhale. Relax with eyes closed, feeling the energy circulating within. Relax deeply 3-11 min

Benefits: Sat Kriya strengthens the nervous system, balances the chakras, and awakens Kundalini energy, promoting vitality and clarity.

Hari Das