Category: Yoga Practices

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.

Hari Das

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.

Hari Das

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