Yoga Teachers Training Manual

Yoga Teacher’s Training Manual
By Anmol Mehta
Learn and Teach the Profound Sciences of
Meditation - Yoga - Pranayama
Fully Illustrated
Hosted on www.AnmolMehta.com
Dedicated to My Yoga
Teacher
Ravi Singh
2
CHAPTER INDEX
CH. CHAPTER TITLE PG.
i. How to Use This Manual – Please Read First 11
ii. Legal Disclaimer – Please Read 15
1. Week 1 Syllabus 16
2. 18
Introduction to the Universal Principles of Yoga
3. 22
Kundalini Yoga - The Yoga of Energy & Awareness
4. 25
Kundalini Yoga Seven Chakra System Overview
5. 28
Essential Beginner’s Guide to Yoga Practice
6. 32
10 Important Guidelines for Kundalini Yoga
Practice
7. 39
Beginner’s Guide to Yoga Breathing Exercises
(Pranayama)
8. 43
How to Meditate
9. Simple Yogic Breathing 51
10. Corpse Pose for Deep Relaxation 56
11. Best Yoga Asana for Meditation 61
12. Best Hatha Yoga Pose for Spontaneous Healing 65
13. 69
Simple Triangle Pose for Full Body Flexibility
14. 73
Yoga Palm Tree Pose for Warming Up
3
15. 76
Cat-Cow Yoga Exercise
16. 80
Cobra Pose
17. 84
Yoga Bridge Pose
18. 89
Spinal Warm-up Yoga Exercises
19. Breath of Fire Breathing Exercise 95
20. 99
Sound Awareness Meditation Technique
22. 5 Key Principles for Living an Enlightened & Good 105

Life
23. Top 5 Mistakes in Establishing a Daily Meditation 109

Practice
24. Stretch Pose for Core Abdominal Strength 113
25. Eagle Pose for Powerful Aura 116
26. 119
Archer Pose for Self Confidence
27. 122
Spinal Twists for Lower Back
28. 126
Kundalini Jesus Pose for Inner Strength
29. Plank Pose for Arms and Upper Body 130
30. Deep Knee Bends for Thighs and Buttocks 133
31. 138
Kundalini Yoga Morning Wakeup Series
32. Kapalbhati Yoga Breathing Exercise for Optimum 147

Health & Healing
4
33. 152
So Hum Mantra Meditation Technique
34. 156
Week 3 Syllabus
35. 158
Top 10 Profound Benefits of Meditation
36. Top 10 Health Benefits of Yoga 161
37. Comprehensive Guide to Yoga Mudras 164
38. 5 Excellent Yoga Tips to Elevate Your Practice 177
39. 181
10 Things You Should Do Everyday For a Happy,
Meaningful & Good Life (Combined)
40. 187
Kundalini Yoga Camel Pose for Health and
Wellbeing
41. 191
Chair Pose for Sexual Health
42. Downward Facing Dog for Nerve Strength 197
43. 200
Bow Pose for Eternal Youth
44. 204
Frog Pose for Toned Thighs
45. 209
Locust Pose for Digestive Power
46. 213
Yoga Exercise to Cleanse Your Aura
47. 219
Core Abdominal Power Yoga Set
48. 225
Powerful 4 Part Deep Breathing Exercise for
Vitality
49. 228
Zen Meditation Technique - Practice & Hidden
Secret - Free Guided Meditation
5
51. How Much Time Should You Practice Meditation For 236
Daily?
52. Essential Meditation Tips & Tools for Daily Practice 239
53. Meditation Help & 5 Great New Meditation Tips for 242
Beginners
54. 248
No Short Cuts to Enlightenment
55. 251
Crow Pose to Cleanse Root Chakra
56. Shoulder Stand for Brain Fitness 255
57. Modified Wheel Pose for Flexibility and Digestion 259
58. Power Yoga Elbow Platform 263
59. Yoga Boat Pose for Firm Toned Abs 267
60. Yoga See-Saw Shoulder Exercise 273
61. Yoga Ab Crunches for Six Pack Abs 278
62. Heart Chakra Healing and Balancing Set 283
63. 292
Chakra Balancing Breathing Exercise – Anuloma
Viloma Pranayama
64 297
Opening Third Eye (Ajna) Chakra Meditation
Technique for Psychic Powers
66. 304
How to Building a High Traffic Website – SEO
Insiders Tips
67. 317
Comprehensive Guide on How to Teach a Yoga
Class
6
68. 328
The Yogic Mind - The Perfected Mind
69. 331
Lion Pose to Detox the Body
70. 335
Tantric Technique for Sex Chakra Activation
71. 339
Maha Bandha for Channeling Energy
72. 344
Yoga Wheel Pose
73. 347
Yoga Plough Pose for Multi-Chakra Activation
74. 350
Crane Pose for Strength and Balance
75. 354
Kundalini Yoga Lotus Pose
76. 358
Yoga Exercises for Healthy Weight Loss
77. 370
Sheetali Pranayama for Reducing Stress
78. 373
3 Most Powerful Yoga Pranayamas and Kriyas -
Sodarshan Chakra Kriya - Part 1
80. 381
Dangers of Kundalini Yoga
81. 387
Kundalini Meditation | Power of the Energy
82. 392
Kundalini Awakening Symptoms
83. 397
Meditation Techniques, Types and Practice - A
Comprehensive Guide
84. How to Design Yoga Sets 405
85. 408
Surya Namaskar – Sun Salutation
7
86. 413
Raja Yoga Set for Awakening Kundalini
87. Surya Bedhi Pranayama for Energy 417
88. 420
Kirtan Kriya
90. 457
5 Major Obstacles to Self-Realization &
Enlightenment
91. 432
5 Dangers of Not Meditating
92. 436
The Secret to Enlightenment
93. 439
Fountain of Youth Yoga Exercises
94. 447
Liver Detox Yoga Sequence
95. 453
Ujjayi Pranayama for Deep Relaxation
96. 457
Meditation for Improving Concentration
98. How to Run a Yoga and Meditation Center 463
99. 481
3 Keys for How to Live a Blessed Life
100. 485
How to Do Advanced Jyana Yoga Meditation Videos
| Silent Mind Meditation
101. 488
SM Meditation Program: Practical Hints & Tips
102. 492
Yoga for Full Body Fitness
103. Supreme Yogic Breath for Brain Development & 514

Mind Control
8
104. 518
Silent Mind Meditation: The SM Meditations
105 Bonus Yoga Sets 526
106. 527
Seven Chakra Healing Set
107. Yoga Exercises for Men’s Sexual Health 536
108. Best Weight Loss Yoga Exercises and Poses 546
109. SM Meditation Program: Yoga for Meditation Set: 564

Appendix 1
110. 572
Yoga for Kids - A Comprehensive Guide to Teach
Children Yoga
111. 588
Yoga Exercises for Eye Care
112. 591
Yoga Positions for Beginners | Basic Yoga Poses
113. Bonus Yoga Pranayamas 606
114. 607
Simple Chair Yoga for Energy and Stress Relief
115. Bhastrika Yoga Pranayama for Energy and More 611
116. Seetkari Yoga Pranayama to Lower Blood Pressure 615

and More
117. Bonus Meditations 619
118. 3 Easy Kids Meditation Techniques with Videos 620
119. 624
Beautiful Light Meditation for Developing Intuition,
Joy and Creativity
120. Powerful Gayatri Mantra Download & Free MP3 628
121. 631
SM Meditation Program: The Silent Mind
9
Meditations for Phase 3
122. 634
Best Mind Meditation | Most Advanced Meditation
Technique
123. 638
How to Teach a Gentle Yoga and Meditation Class |
Comprehensive Guide
124. Free Yoga, Meditation and Mantra Links 648
Copyright: Anmol Mehta 2010: No part of this book can be republished,

recreated or sold without written consent from the author.
10
PLEASE READ FIRST
Yoga Certification Program Overview:
This manual is the official text of the Mastery of Yoga Teacher’s

Training and Certification Program. If you are not enrolled, but have
purchased this manual for self-study, please read through the
instructions as well, as it explains how to use this manual to train
yourself in yoga, meditation and pranayama.
To those who are enrolled, welcome to the Mastery of Yoga Teacher's

Training Program. This section will give you all the details regarding
how the course works and how to go about completing the program.
This certification course is a multi-media rich home study course. The

material needed for study and practice is contained in this training
manual, and also in the videos and MP3s that are online on Mastery
of Meditation and Yoga, and linked to from this manual.
In order to complete the course you follow the 8-week program

below. At the completion of the program, you email me at
anmol@anmolmehta.com to receive the final examination, which you
must pass by a score of 80% in order to receive your certification. If
you fail the exam, you must take it again till you pass.
How the program works is that every week you have certain chapters
for study and certain techniques you must practice. These details are
in the weekly syllabus chapter for each of the 8 weeks of the
program.
If you have not yet registered, but would like to earn your Yoga
Teacher’s Certification, here is the page where you go to register for
the program: Mastery of Meditation and Yoga Certification
Programs.
11
How to Use This Manual:
I would like to mention a few important words about how to best use
this training manual.
 Please note that this entire manual has active live links. All links
are in blue and underlined. When you move your cursor over
the link, it will display the target page and change into a small
hand. To visit the target page simple click the link and it will
take you to the respective page on the website.
 Please note that this manual is a collection of articles from the

Mastery of Meditation and Yoga website, as well as some special
articles that are not online. These articles all put together, in
the order given, create the Yoga Training Program. I have
preserved all the links within the original articles so you can
easily access the related materials as well if it interests you. All
this took a lot of work, I hope you all benefit from it .
 The yoga-training program also consists of 20 videos. These

videos are obviously not in the e-book, but each chapter which
has a video is clearly marked and you should click that chapter
title or link provided to go to the website where you will find the
video you need to watch. All chapter titles in blue are links
as mentioned above.
All chapters with videos, alert you using the following

statement:
“THIS CHAPTER HAS A VIDEO, BELOW IS THE VIDEO LINK”
12
How the Certification Program Works in Detail:
As I mentioned above the yoga-training program is designed for 8

weeks. Below is how it all works.
 For each week, certain objectives are set. These are listed in the
respective weekly syllabus chapter as Knowledge objectives,
things you must learn, and Techniques objectives, which are
things you must practice.
 These objectives are met via a weekly study section and a

practice section. The study section comprises of chapters you
need to read and study for that week, and the practice section
has the techniques you must practice.
 The practice section has a Yoga Section, Pranayama (Breathing)

Section and a Meditation Section. You need to practice these
daily. I have given approximate times for each section, but this
is a soft number. You may take a little more or little less time
than the one suggested depending on your capacity and level.
 The approximate time for the study and practice sessions is 1-2
hours per day, depending on your previous knowledge and skill
level.
 Towards the end of the manual, I have also included bonus

yoga, pranayama and meditation sets. These are to enhance
your expertise and personal practice, but are not required to
pass the certification course. In other words, the
examination will only test you on the Required material
and not the Bonus material.
 When you have completed the program, please send me an E-

mail and you will receive your final exam, which you must pass
as mentioned above. Upon passing you will receive your
13
Certification via regular mail and your name will appear in the
online listing on the Certified Teachers and Centers page.
If you have enrolled in the program please go ahead and begin

as soon as you are ready. Remember if you have any issues or
questions, you can email me for help and support at
anmol@anmolmehta.com.
All Good Wishes,

Anmol
You can get more information on meditation, yoga and spiritual growth
on my website http://www.AnmolMehta.com. All information there is
available for free. I also welcome your feedback and you can email
me at anmol@anmolmehta.com.
14
LEGAL DISCLAIMER – PLEASE READ
Please check with your health care professional before starting any
exercise or yoga program. The information provided within is intended
for use used under professional instruction and guidance. It is not a
substitute for medical care and attention. Please use common sense
and walk the middle path as you develop your spiritual practice. We
are not responsible for the consequences of the exercises or programs.
The same applies to all the other material provided here, it is provided
AS-IS with no warranties or guarantees. We are not responsible for,
and will not compensate in any way for, any loss or damage related
directly or indirectly to the information in this manual or on the
AnmolMehta.com website. Thank-you.
15
Chapter 1
Week 1 Syllabus:
Objectives:
Knowledge:
 Learn the basics of meditation

 Understand the basics of pranayama for meditation
 Understand the basics of yoga for meditation
 Learn safety rules for yoga and pranayama
 Learn Kundalini and Chakra Models
Techniques:
 Learn Butterfly Pose

 Learn Forward Bend
 Learn Triangle Pose
 Learn Palm Tree Pose
 Learn Cat-Cow Pose
 Learn Cobra Pose
 Learn Bridge Pose
 Learn Breath of Fire Breathing Exercise
 Learn Spinal Warm-up Series
 Sound Awareness Meditation Technique
Articles for Study:
 Principles of Yoga
 Introduction to Kundalini Yoga
 Introduction to Chakras
 Beginner's Guide to Yoga Practice
 10 Important Guidelines for Kundalini Yoga Practice
 Beginner's Guide to Pranayama Practice
16
 How to Meditate
 How to do Simple Yogic Breathing
 How to do Corpse Pose
Daily Practice:
Pranayama: 1-3 mins
 Breath of Fire Breathing Exercise
Yoga Poses: Each Day Learn and Practice 1 Pose - 5 mins
 Best Asana for Meditation- Butterfly Pose

 Forward Bending Yoga Asana
 Simple Yoga Pose for Flexibility | Triangle Pose
 Easy Yoga Pose for Stretching and Warming Up | Palm Tree
 Yoga Exercise for Emotional Health | Cat-Cow Pose
 Yoga Cobra Pose for Healthy Back
 Yoga Bridge for Healthy Back
Yoga Set: Each Day Practice the Set - 5 mins
 Spinal Warm-up Series
Meditation: 10 mins
 Sound Awareness Meditation Technique
17
Chapter 2
Introduction to the Universal Principles of

Yoga
Introduction to the Universal Principles of Yoga:
Yoga is a time tested, powerful tool to help you blossom and reach
your full human potential. The seeds are all within you; Yoga is the
water, the sunlight, the nutrients and the love they need in order to
make your life vibrant, beautiful and full of sweet fragrance. It is not a
religion; it is really a science with which to develop your body, mind
and spirit. The ultimate goal of Yoga, which literally means, Union, is
to reunite you with the Universal Source. You may call this Universal
Source by any name you wish, God, Brahman, Buddha Nature, Christ
Consciousness, Krishna Consciousness, Allah, etc, Yoga is a pathway
to bring you to the realization that you and this Universal Source are
inseparably One.
There are many branches of Yoga, such as Hatha Yoga, Raja Yoga,
Jyana Yoga, Bhakti Yoga, Mantra Yoga, Laya Yoga, Nada Yoga, Karma
Yoga, Kundalini Yoga to name a few. These all have the same one
goal, unification with the Universal Source, but each follow a different
path to get there. Depending on your personality one or the other
path may suit you better.
Here is a description of some of the major branches of Yoga:
 Bhakti Yoga: Emphasizes love as the pathway to liberation and

Union. This branch attracts those who are emotional in nature
and have a strong longing to be reunited with their beloved
creator.
 Jyana Yoga: Emphasizes the intellectual and philosophical

approach to penetrate the illusion of dualistic reality. The
practitioners of Jyana Yoga generally have a sharp mind and
18
swift intellect. They use the analytical powers of discrimination
and detached awareness to make progress.
 Karma Yoga: Emphasizes right action and selfless service as

the path to moksha (liberation). This school is for those who
have a strong desire to help others and have a capacity for work
and action.
 Kundalini Yoga: Emphasizes the activation of Kundalini Shakti

for enlightenment. This is probably the most powerful form of
Yoga. It is for those with a strong will and a passion for the
Supreme and the mystical.
 Raja Yoga: Considered the Scientific approach, this branch

emphasizes Sage Patanjali’s 8-step path to Self-Realization.
Raja Yoga is for those who have a holistic approach to life.
 Mantra Yoga, Laya Yoga and Nada Yoga: These forms of

Yoga use the powerful science of Sound Vibrations to dissolve
obstacles and empower the Yogi. They are often a part of some
of the Yoga systems listed above and suit those with a
devotional attitude.
In this article I will expand on Raja Yoga, as it is one of the most

popular and prevalent Yoga system in use today.
As indicated above Raja Yoga employs Sage Patanjali’s 8 step path to

achieve Union with the Supreme, also called the 8 limbs of Yoga
(ashtanga) thus also the name Asthanga Yoga. This 8-step system
consists of the following parts. Yamas, Niyamas, Pranayama,
Pratyahara, Dharana, Dhyana, and finally Samadhi. This 8 step path is
designed to bring about physical, emotional and mental harmony; and
in the advanced practices of Dharana, Dhyana and Samadhi lead to
the cessation of thoughts allowing the mind to realize that Reality is
indeed Singular, Whole and indivisible.
19
Here is a description of the 8 limbs of Raja Yoga:
1. Yamas: Yamas are self-restraints. These are non-violence,

truth, control of sexual urges, stealing and covetousness
(greed).
2. Niyamas: Niyamas are self-observances. There are 5

niyamas. These are contentment, self-study, austerity, purity
and devotion to the Lord.
3. Asanas: Physical poses and postures.
4. Pranayama: Control of the Vital Energy (prana) with the use of

breathing exercises.
5. Pratyahara: Withdrawal of the senses and disassociation of the

consciousness from the outside environment.
6. Dharana: Concentration.
7. Dhyana: Meditation.
8. Samadhi: The Union and Identification with the Supreme

Consciousness.
Sincere and regular practice of Raja Yoga promotes health, happiness

and insight. Although the ultimate goal of Yoga is Union with the
Supreme, many material benefits are also obtained by its practice.
Today, many diseases and ailments are treated via the use of Yoga
asanas and pranayamas, and the stress reducing benefits of Yoga
meditation are becoming more and more valuable to us given our
hectic and frantic lifestyles. Furthermore, the principles of truth,
humility and other high values that Yoga promotes, are helping to
offset some of the excessive materialism and greed that is eroding the
spirit, joy and peace of our society today.
20
The most important aspect of Yoga Philosophy is that it is based on
Self-Realization. In other words, you are given the tools required, and
using them you bring about the necessary transformations in yourself
to reach your highest potential in life. It is now often said, that the
next great Yoga and Meditation teachers will arise from the West. This
is because generally the West has an empirical approach to things, as
opposed to superstition and blind faith of the East. If something works
it is embraced and utilized, if something does not prove to work, it is
discarded as junk. This is probably the reason why Yoga has grown in
such popularity here in the West - because it works. So dive in and
reap the benefits.
21
Chapter 3
Kundalini Yoga - The Yoga of Energy &

Awareness
Introduction to Kundalini Yoga

What is Kundalini Yoga and How It Works
This article will provide a basic overview of what Kundalini Yoga is and
how Kundalini Yoga works. At the core of Kundalini Yoga lies Kriyas
and the best way to understand the methodology of Kundalini Yoga is
to understand Kriyas and their function.
Understanding Kundalini Yoga Kriyas
Kriyas are a set of exercises done in a particular sequence to work on

a specific theme. There are a wide range of Kriyas available, each
refined over thousands of years to optimize their effectiveness. Kriyas
utilize all the available Kundalini Yoga mechanisms to work their
magic. They employ asans (postures), movement, pranayam
(breathing exercises), bandhas (body locks), mantras (sound
vibrations), mudras (hand positions), laya yoga (yoga of rhythm and
sound), mental focus and meditation to do their work.
Dynamic movement and asans bring expanding and contracting

pressure via multiple angles to various areas of the body, this is
accompanied with powerful pranayams, the combined effect of which
is that the target regions are saturated with highly charged and
oxygenated blood. This nutrient rich blood fills the capillaries forcing
them to discharge toxins and other harmful elements, which are then
eliminated, neutralized or expelled by the body. The health of the
region thus improves and the nerves fire more completely, the glands
and organs are invigorated and regain their natural voltage and
secretion levels are returned to a condition of strength and vitality.
22
The key is the removal of blockages (granthis) that is taking place on
many levels of the organism thus facilitating the flow of energy. There
are Kriyas designed for working on almost every part of the human
system (Immune, Glandular, Circulatory, Digestive, Nervous,
Respiratory, Sexual, etc…), working on our various traits and
characteristics (Awareness, Intuition, Willpower, Confidence,
Compassion, Charisma, etc…) and also for healing many different
types of ailments and diseases. Lets now see how this ties in with the
Chakra (energy vortex) system.
Understanding Kundalini Yoga, Seven Chakra System
There are 7 primary chakras that lie all along the spine from the base
to the crown of the head. Associated with each chakra are the primary
nerve junctions and organs of that region. Furthermore, each chakra is
responsible for certain traits and characteristics that make up our
personality. When we strengthen and rejuvenate the nerves and
organs in a particular region, we are in fact activating these energy
centers that reside there and are thus working on ourselves not only at
a physical level, but also at an emotional and mental level (by
affecting our traits and characteristics). Practiced over time, the
chakras become charged and come into balance with each other,
bringing us into physical, emotional and mental well being.
Again, it should be noted that the work being done is primarily about
dissolving granthis (blockages) in these regions, which introduce
disease and imbalance into the system by preventing the chakras from
functioning at their optimum level. Finally, let us see how this relates
to Kundalini Shakti.
Understanding Kundalini Shakti (Energy)
Kundalini is energy. It is the fundamental energy whose flow through

the organism allows for all its systems to operate, at all levels of
consciousness. It is the energy of awareness, it can be said that
where your awareness is, that is where Kundalini is flowing or that
where Kundalini is flowing is where your awareness is. To awaken
23
Kundalini means to dissipate blockages in the gross and subtle
systems in your being and allow for greater and greater flow of energy
and awareness. As blockages are cleared trapped energy is released
and pathways are cleared. Kundalini then is able to flow freely though
those regions, healing, nourishing, rejuvenating and balancing them.
The dissipating of blockages can also be thought of as the clearing
away of the subconscious mind, the collection of unresolved emotional
and physical disturbances, where lies the root of many of our
attachments and fears. So overall Kundalini Yoga is a system by
which one, through the process of dissolving the past, allows the
infinite to shine through into the present.
How to Begin Your Kundalini Yoga Practice
You will find many Kundalini Yoga Sets on this website and I am
constantly adding new ones. Please feel free to incorporate them into
your sadhana (daily spiritual practice) as you see suitable. There are
also Free Online Kundalini Yoga and Meditation Classes on Mastery of
Meditation, please feel free to register and begin your yoga practice
using them. For the initiates it is suggested that they read the 10
Guidelines For Kundalini Yoga Practice to help prepare you for Yoga
practice. Always remember that the True Guru is within and just a
glance away from providing you the guidance you need.
24
Chapter 4
Kundalini Yoga Seven Chakra System

Overview
Kundalini Yoga Seven Chakra System Overview
What exactly are Chakras? How do they function? How can they be
worked on? This article will look to answer these and other key
questions regarding them, as well as give an overview of each of the
Chakras that make up the Kundalini Seven Chakra System. Although,
books can easily be written on this topic this document will
concentrate on providing the most important aspects of this profound
science.
Charkas are the centerpiece of the Yogic Energetic model of man.

Chakra, which literally means wheel, is best thought of as a Multi-
Dimensional Energy Vortex. By multi-dimensional I mean that a
Chakra bridges across the many dimensions that make up a human
being. According to Yoga there are 4 bodies that constitute a
complete human being. These are the physical body, psychic or astral
body, the mental body and finally the causal body. Chakras reside in
the astral body, and serve as transformers to move energy between
these various bodies.
The astral body can be thought of an aesthetic double of the physical

body. Through it runs a vast complex of channels (nadis) that carry
the energy of life (prana, chi or life-force). The quality and quantity of
prana flowing through the nadis determines the health of the Chakras
with reside there. The Chakras, as we mentioned are energy
vortexes. They are opened and balanced by this flow of prana. The
Chakras lie along the spine from the base to the top of the head and
there are seven main Chakras. Each of these Chakras governs the
physical region where they are situated and also, are responsible for
certain emotional and personality traits. As they are properly
25
activated and energized by the correct flow of prana, the
corresponding physical regions are rejuvenated and emotions of a
higher quality are embraced.
The seven Chakras and their main areas of influence, both physical
and emotional are given below. The format is Chakra Name: Location:
Primary Physical Influence: Primary Emotional/Personality Influences.
1. Mooladhara (Root) Chakra:
Perineum: Excretory Systems: Physical Security & Fear
2. Swadhisthana (Sex) Chakra:
Base of the Spine: Sexual Systems: Self-Expression & Creativity
3. Manipura (Naval) Chakra:
Solar Plexus: Digestive Systems: Willpower & Anger
4. Anahata (Heart) Chakra:
Center of the Chest: Circulatory and Respiratory Systems: Love
5. Vishuddhi (Throat) Chakra:
Throat: Auditory and Speech Systems: Communication
6. Ajna (3rd Eye):
Center of head, directly in line with center of forehead: Eyes &

Perception: Intuition
7. Sahasrara (Crown):
Top of Head: Brain and Nervous System: Bliss
26
Now that we know what Chakras are and what they do, lets see how
we can work on them. The key to opening and balancing Chakras is
by purifying the Nadis of blockages and increasing the flow of Prana.
This is best done through the use of Yoga and Pranayama. Yoga,
specifically Kundalini or Kriya Yoga, and Pranayama are the essentially
the science of Chakra Activation. They are designed to systematically
dissolve the debris that collects and blocks the flow of energy through
the nadis. When the flow increases, the Chakras are opened and, over
time, become optimally balanced. This leads to higher levels of
awareness and consciousness — which is to say that it leads to a
human being achieving their highest potential.
27
Chapter 5
Essential Beginner’s Guide to Yoga

Practice
Summary: A beginner guide for those who are new to the world of
yoga. This guide details the 3 most essential guidelines for doing yoga
exercises, as well as lists the other important requirements you should
know before starting your practice.
Key Concepts: beginner yoga, yoga instruction, yoga guidelines, yoga

practice, starting yoga, how to practice yoga, basic yoga, yoga tips
Although there is tons of information on Mastery of Meditation on

yoga, I wanted to glean some of the most important information and
compile it here for those of you who are beginners or new to yoga
practice. This quick reference guide applies to all of you who are just
starting your yoga practice and is independent of the type of yoga you
are taking up.
Three Essential Guidelines of How to Practice Yoga:
Yoga is not just a series of exercises, poses or movements. As I have

pointed out in the article Comprehensive Guide to the World of
Meditation, yoga is a type of body meditation. It is meditation in
motion. For you to extract maximum benefit from your yoga practice,
these three key elements are a must and never to be forgotten.
1. Do Yoga Exercises With Full Awareness:
Try to be as aware as possible of every posture and movement you are

making during your practice. Check throughout your yoga session, as
to where your mind is, and if it has wandered away, gently bring it
back and focus again on the poses and the breathing. This is the
28
number one requirement of doing yoga, regardless of whether you are
just a beginner yogi or a yoga master.
In addition, if certain feelings or energies awaken within you, bring

your attention to them and observe them taking their course as you
move through your practice.
2. Never Over Strain When Practicing Yoga:
As the requirement above, this guideline also applies to both beginner

yoga practitioners as well as advanced yogis. When doing my yoga
teacher’s training course, what surprised me quite a bit, was how often
these seasoned yogis were getting injured. Yoga is a journey, it is be
enjoyed and the sights and sounds taken in, it is not a competition.
If you are just beginning your practice, you need to give yourself time
to gauge your capacity and limits. So start offering in the side of
caution, rather than being over zealous. Learn to listen to your body.
As you start to better understand your body and energy, you can start
to explore your limits further and increase the challenge you place
before yourself. Even as your yoga expertise develops, never forget
this important rule of not overdoing it.
3. Yoga & Breathing Go Hand In Hand:
Don’t forget to breathe! There are 2 aspects of breathing which every

beginner yogi should be cognizant of:
First, yoga poses and exercises, generally have some breathing

pattern associated with them. This breath component of the yoga
posture should not be ignored. The breathing plays a very important
role in yoga and in order to get the most out of your yoga practice,
employ the correct breathing along with the movement.
Second, pranayama, or the science of expanding and controlling prana

(chi/life-force) is a key aspect of yoga and should be an integral part
29
of your yoga practice. So, in addition to developing your physical yoga
practice, be sure to also develop your expertise in pranayama. As a
beginner, make sure you start off gently, as pranayama is a very
powerful science and make steady progress over time.
A final word about yoga breathing, your breath can be a good anchor
to help you retain your awareness when your mind is wondering. So it
can go a long way in helping you with meeting the requirement of
mindfulness, explained in guideline #1 above.
Other General Guidelines for Beginner Yoga Practitioners:
Having detailed the essential guidelines above, I will provide a bullet

list below of some other general guidelines for the beginner yoga
enthusiast to reference.
 Don’t eat a big meal at least 2-3 hours before your yoga
practice.
 Wear comfortable athletic or other loose clothing so that your

movements are not restricted.
 Try to do your yoga practice early in the morning if possible.
 Make sure your yoga space is well ventilated.
 If you have medical conditions, select your yoga exercises

accordingly.
 Drink plenty of water after practice to wash out toxins released

by the yoga sets.
 It is fine to use yoga props to help you, such as blocks, blankets,

cushions etc.
30
 It is fine to use music while practicing yoga, but not during silent
meditation.
 If you find a great yoga teacher, awesome, if you don’t, use your
inner guru to guide you.
 If is recommended to start and end your yoga practice with a

prayer to the Lord.
The most important requirement in order to benefit from yoga is to

practice. So jump in and start your journey, everyone is welcome.
31
Chapter 6
10 Important Guidelines for Kundalini

Yoga Practice
10 Important Guidelines For Kundalini Yoga Practice
The following is a list of suggestions to help guide you on how to

practice Kundalini Yoga, Kundalini Yoga Kriyas (sets) and Yoga
sessions in general. To understand more about what Kundalini Yoga is
and how Kundalini Yoga works, please read the following article
Introduction to Kundalini Yoga.
1. Kundalini Yoga Attire:
1. Clothing should generally be loose and comfortable. Unlike

other schools of Yoga, in Kundalini Yoga it is advisable to
keep the shoulders and spine covered, so practicing
without any covering on the upper body is not
recommended. This has to do with the awakening, flow
and distribution of Kundalini Shakti up and down the back,
specially its movement via the 3 main psychic channels
(ida, pingala and shushumna) that lie in and along the
spinal cord.
2. Kundalini Yoga is generally practiced barefoot.
3. A blanket can be used to cover the body after doing a

Kundalini Yoga Kriyas, during the relaxation period. Most
Kriyas are followed by a period of relaxation that is usually
done in corpse pose (shav asana) and during this time the
body temperature tends to drop, so a blanket (or shawl)
can be used to stay warm and comfortable. You will fall
asleep at least once, no worries we have all done it :-).
32
2. Kundalini Yoga Diet: This is a rather big topic, but here I will
just provide some important highlights.
1. Try not to eat at least 2-3 hours before doing your

Kundalini Yoga Kriyas and asanas. Given that Kundalini
Yoga uses many different bandhas (body locks),
pranayamas (breathing exercises), asanas and vigorous
movement, you could be quite uncomfortable if your
stomach is still full. Use a nutrient bar or other healthy
snack if you feel you need some energy prior to your yoga
set.
2. Although Yoga in general recommends a Sattvic diet (foods

that promote calmness and clarity), and not Rajasic foods
(energetic foods that promote activity) or Tamasic foods
(foods that promote heaviness and dull the mind), due to
the physical, energetic nature of Kundalini Yoga, including
some Rajasic foods in your diet is not a significant issue.
Still it is recommended that the bulk of your diet be
Sattvic. Sattvic foods are generally fresh and sweet such
as fruits, vegetables, nuts, honey etc. Rajasic foods are
generally spicy and stimulating, such as onions, garlic,
eggs, fish, tea etc. Tamasic foods are fatty foods, stale
food, meat, etc.
3. Kundalini Yoga Kriyas are designed to force the organs,

tissues, nerves and vessels to expel buried toxins out into
the elimination systems of the body. So after any Kriyas
or tough yoga set, one should drink plenty of water to help
cleanse the body of the toxins and waste that have been
released.
3. Kundalini Yoga Breathing:
1. Kundalini Yoga significantly relies on the Science of

Pranayama (breathing exercises) to work its magic. Each
33
exercise and asana is accompanied by a specific
pranayama. Unless it is specifically specified all
pranayama should be done through the nose.
2. Although Jal Neti (washing the nostrils with saline water) is

recommended for cleaning the nasal passageways to help
maximize the benefits of the pranayamas, it is advisable as
a minimum to keep a box of tissues handy.
4. Kundalini Yoga Safety:
1. Some Kundalini Yoga Kriyas can be quite challenging and it

is recommended to always do warm-ups first before doing
these tough sets and asanas. There are several good easy
kriyas and sets, which work very well as warm-ups to the
tough kriyas. It is especially important to do spinal warm-
ups as charging the cerebrospinal fluid within the spinal
cord and brain assists in the flow of awakened Kundalini
Shakti.
2. This item can’t be emphasized enough. Don’t overdo it.

Try to walk the middle ground between fanaticism and
laziness. This goes for both, your overall practice and also
for each kriya and asana you do. In other words, each
exercise you do should not be too easy and not be too
hard, and your overall sadhana (spiritual practice) should
be equally balanced, between being ridiculously ambitious
or excessively easy. With regard to your sadhana try to
establish a steady, long-term daily practice, rather than
doing 10 hours a day for 2 weeks and then nothing after
that.
3. This is probably the most important guideline. Use

common sense with regard to injuries. Use modifications
that are provided for the difficult asanas and exercises and
back off if you feel you are risking injury. Also, feel free to
34
increase the relaxation time between exercises or reduce
the time suggested for doing a particular exercise to suit
your pace. As my yoga teacher Ravi Singh used to say,
Kundalini Yoga is all about you and you - it is not a
competition - so listen to your body and let your inner
voice guide and direct you.
4. The Kundalini Yoga teachings and methodology provided

here have been perfected over the centuries to not only,
optimize the benefits of the Kriyas, but, also to reduce any
dangers and risks associated with awakening Kundalini
Shakti. The general idea is not to activate the chakras by
excessively using the Beej Mantas (seed sounds)
associated with each chakra or other direct methods; the
idea, instead, is simply to prepare the system physically,
emotionally and mentally for greater and greater flow of
Kundalini Shakti. The approach is to trust the Universe to
awaken this energy in accordance with the level of
preparation. This approach helps avoid many of the
difficulties involved with the premature awakening of
Kundalini that one sometimes comes across in literature.
5. Kundalini Yoga Teachings:
1. It is suggested to initially learn Kundalini Yoga from a

teacher who can ensure that the knowledge is accurately
transferred. If possible you should at least try to attend a
few live yoga classes so that you can get a feel for the
kriyas, asanas, and pranayamas. But keep in mind that
the real Guru is within and is always available to guide you
if asked.
2. There is also some good literature and websites available,

which provide guidance and resources for practicing
Kundalini yoga. You can look for books written by Swami
Satyananda Saraswati and Ravi Singh or visit their
35
websites for more information. Of course you can also go
to the Kundalini Yoga Section or the general Yoga Section
of this website for plenty of good stuff too: -D.
6. When to Practice Kundalini Yoga: In general Kundalini Yoga

should be practiced in the early morning hours. But if you can’t
do your sadhana at that time, it is fine to practice at other times
of the day as well. Some Kriyas, such as those that help you
sleep, etc. of course need to be practiced at the designated
times. Below are some reasons to motivate you to practice in
the early morning hours. You can also ready The Secret on How
to Become an Early Riser if this is something you want to
accomplish.
1. Early morning is called brahmamuhurta in Sanskrit. It

literally means "The Divine Time." This is the time of the
day when the spiritual energy on our lovely planet is at its
highest.
2. The air at this time is fresh and contains the greatest

amount of prana (cosmic life force).
3. The mind is also fresh and unburdened with the worries of

everyday life. This will help in the practice of
concentration and meditation.
4. This is the time of day when you are least likely to be

distracted by the hustle and bustle of everyday life.
5. The stomach is empty, which is necessary before

practicing many of the Yoga asanas and pranayamas.
7. Where to Practice Kundalini Yoga: It is important for the

place where you practice Kundalini Yoga to be neat, spacious
and clean, but more importantly it should be well ventilated.
You can also use a fan to keep the air fresh, but make sure it is
36
not pointed directly at you. Practicing outdoors is fine as well,
although in direct sunlight it may become too warm due to the
energetic pranayamas and exercises.
8. Tools for Kundalini Yoga Practice:
1. It is fine to use inspirational music when doing the

Kundalini Yoga kriyas and sets, but music in general
should not be used when doing the meditations, unless it is
specified otherwise.
2. You can use a firm cushion, yoga block or folded blanket to

sit on if it helps take the pressure off your knees, hips and
back. You may also use a zafu, smile cushion and zabuton
to practice the meditations or kriyas if you like. I have
ordered my zafus and zabutons from here and have been
very happy with them zafu.net.
3. It is recommended for obvious reasons to make sure you

are not practicing on a slippery surface. A yoga mat or
appropriate yoga rug should be used.
4. To help you stretch and hold certain asanas it is fine to use

a yoga blocks or yoga straps.
5. Yoga neck pillows or folded blankets are fine to use to

support your neck or lower back (by placing under your
knees) during relaxation periods while in shav asana and
similar asana.
9. Medical Conditions and Kundalini Yoga Practice:
1. Kundalini Yoga should never be practiced under the

influence of alcohol or drugs. You are about to awaken the
most potent force within yourself, trust me you wont need
37
to get a high of anything else once you start this journey.
2. If you are taking prescription medication, or are under

medical supervision you should check with your health
care provider before starting a Kundalini Yoga Program.
3. If you are pregnant you should check with your health care
provider before proceeding. There are also Kundalini Yoga
kriyas specifically designed for Pre-natal and Post-natal
periods.
10. Kundalini Yoga Attitude: Be committed and trust in the

Universal Forces to guide, nourish and deliver you. Kundalini Yoga
is a very powerful science and you will find it an invaluable asset
in helping you reach and surpass your maximum potential.
38
Chapter 7
Beginner’s Guide to Yoga Breathing

Exercises (Pranayama)
How to Practice Yoga Pranayama
The vast benefits of yoga pranayama, or yoga breathing exercises, are

now starting to be discovered by mainstream society. It is inevitable;
to those of us familiar with this profound science, that pranayama will
gain equal, if not greater, popularity than the physical yoga exercises
(Hatha Yoga Asanas) have done so far. This is because pranayama is
absolutely something everyone can practice, regardless of age or
physical prowess. If you can breathe, you can do pranayama.
The beauty with yoga breathing is that simple techniques can bestow
terrific benefits and that learning and practicing these techniques is
something well within reach of us all. Whether you are a beginner or
advanced yogi, pranayama is something you will find to be a powerful
tool to help you with your spiritual evolution. That being said, there
are certain guidelines and recommendations that you should follow
with regard to pranayama practice, and in this article I would like to
provide those to you.
If you are an advanced yogi, from the point of view of Hatha yoga
practice, and you have not done much pranayama, then you should
approach this science with the same respect as a beginner would. This
is because prana, or life-force, is the vast energy of atoms, and the
body’s capacity to handle such energy should be built up gently and
systematically over time. Rushing pranayama practice can create
imbalances in the systems and other problems that could easily have
been avoided if an intelligent approach had been embraced.
39
Beginner’s Guide to Yoga Pranayama Practice
1. Clothing:
Clothing should be loose, especially around the abdomen. This

will ensure that the natural movement of the diaphragm is not
impeded when doing the breathing exercises.
2. Diet:
You should not have eaten any heavy meal at least 2-3 hours
prior to practicing pranayama. The stomach should be empty.
It is fine to sip some water though during the practice to stay
hydrated, especially when doing heat generating vigorous
exercises. If your diet can consist of light, fresh food that will
help the cleansing process as well.
3. Time:
Dawn is a terrific time to practice yoga and meditation, but this

is more so for pranayama practice. This is because the early
morning air is fresh and at this time the air contains the most
amount of prana. Practicing at this time, will bestow benefits
faster. Of course, if this is not feasible, no worries, practice
when you can. Here is an article on How to Help You Become an
Early Riser.
4. Posture:
Always sit with your back as straight if possible. In addition,

keep the chin slightly tucked in so that the back of the neck is
aligned with the spine. This will help the flow of energy up and
down the spine and up into the brain region. In addition, this
will prevent you from getting dizzy during vigorous exercises.
40
5. Illness:
Whether you are a beginner or an advanced practitioner, do not

practice any advanced pranayamas while you are unwell. Do the
beginner versions of the breathing exercises or choose easy
pranayamas to do instead. It is also fine to stop entirely until
you have recovered fully.
6. Effort:
Again, regardless of if you are a beginner or advanced yogi you

should never strain when practicing yoga. This is especially true
when doing the breathing exercises. As indicated above,
pranayama, which means the expansion and control of prana,
deals with the nuclear energy of atoms and progress should be
made gently and systematically.
This is even more applicable for any pranayama that requires

you to hold your breath in or out for prolonged periods of time.
If at all you feel uncomfortable while practicing a pranayama,
stop, take a break and restart again when you feel ready.
7. Cautions:
Don’t practice any heat generating pranayamas while sitting

directly under the hot sun. This can aggravate the heat in the
system (pitta). Similarly, choose pranayamas according to
conditions and state of your health. In other words, don’t
practice Sheetali Pranayama if you are suffering from a cold or
chest congestion, etc. The following Overview of Ayurveda can
be a helpful guide to you on this topic as well.
8. Location:
Try to practice in a well-ventilated room with plenty of fresh air.
41
Summary
Yoga Pranayama is perhaps the best part of yoga. All the various
types of yoga have contributed to this profound science and the
following 2 e-books should give you plenty of techniques to
incorporate into your daily practice: Free Online Yoga Pranayamas E-
Book and Free Online Yoga Breathing Exercises Videos.
If you are just beginning your yoga practice, definitely incorporate
pranayama into it, if you are an adept yogi and have not indulged in
pranayama, then it’s overdue that you take advantage of this
warehouse of profound wisdom.
42
Chapter 8
How to Meditate
Learn to Meditate
Meditation Instructions with Illustrations
Learning how to meditate is the most important part of being a human

being. In fact, to uncover and embrace all that you are, meditation is
the key. Meditation reveals to you the Truth of your infinite, divine
nature, and there are absolutely no material equivalents to these
discoveries. Along the way to Self-Realization, many other priceless
benefits are also bestowed by meditation practice, and I have detailed
those in the following article to help motivate you even further: Top 10
Benefits of Meditation. So given how important meditation is, in this
article, I would like to teach you step by step how to learn and practice
this great art.
Preparation for Meditation:
One of the most important aspects of learning how to meditate and

reaping the rewards of this spiritual science is to develop a consistent,
daily practice. Without such a practice, you are unlikely to master this
subtle art. I have previously discussed some tips on how to
accomplish this in a few articles such as, Tips and Tools for Daily
Meditation Practice and How Much Time Should You Meditate for Daily,
and I would like to summarize all that wisdom for you here today. So
below are guidelines of what you need to set-up in order to maximize
your chances of learning and succeeding in meditation.
1. Meditation Time:
To really increase the chances of meditation becoming an integral part

of your life, set a particular time of day when you plan to meditate.
Preferably this should be early in the morning if possible (See: How to
43
Become an Early Riser), but if not, then some other time of day when
you can do your meditation consistently is also fine. For beginner’s,
the optimum configuration is 2 times per day, 20 minutes each
session, once in the morning, once in the evening. This configuration
has been proven time and again to be the best for those just learning
to meditate.
2. Meditation Space:
Not far behind Meditation Time, is Meditation Space, if you want to

learn meditation and establish a long-term, consistent practice.
Having a space put aside for meditation, will make it much easier to do
your daily meditation, and also help induce the right state of mind for
meditation. The space should be inspiring, clean and simple, so that
once you enter it, your mind reflects the outer order, thus making it
easier to concentrate and penetrate beyond the superficial levels of
consciousness.
3. Meditation Tools:
Don’t underestimate the importance of simple meditation tools to help

you learn and master this art. A good meditation cushion, or Zafu will
help you with your posture and relieve you of back pain. Proper
meditation attire will keep your blood circulating and prevent your legs
from falling asleep. A stopwatch will help you stay focused during
meditation, as it will relieve the need to constantly check the time.
Some incense, or a candle, will help calm the mind and inspire your
spiritual nature. So put these items in place, as they will not just
inspire, but also help prevent some of the common pitfalls that derail
an early meditation practice. The Tips & Tools article above, gives you
more information on this.
You can purchase such items at your favorite yoga and meditation
supplies store, or by visiting one of my partners if you like (Yoga
Accessories).
44
Meditation Posture:
Once you have established your place and time. The next step is
actually getting down to meditating. Although you can meditate
sitting up straight on a chair or lying flat on your back, the traditional
postures of meditation are sitting cross-legged with certain mudras
(hand positions in place). These postures are the best for meditating
and if you are learning how to meditate, I strongly suggest trying one
of these sitting postures first.
Below I am going to show you three postures that are excellent for
meditation. One is a basic posture, the second is a typical Hindu
meditation posture, and the third is a typical Buddhist meditation
posture.
How to Meditate Illustrations:
Basic Meditation Posture
45
Hindu Meditation Mudra - Gyan Mudra
Hindu Meditation Posture
46
Buddhist Meditation Mudra - Cosmic Mudra
Buddhist Meditation Posture
47
How to Sit for Meditation:
For all the postures above, following is common.
1. Sit up nice and tall, keeping your spine straight.
2. Pull your chin back slightly, like a soldier at attention, to align the
back of the neck with the spine.
3. If possible sit in Burmese Style (or Full Lotus if you can). In

Burmese Style fold your left leg in, and then place your right leg in
front of it. The knees are touching the floor as shown above. This
forms a very strong base, and also with the legs not on top of each
other, prevents common leg issues, when meditating for longer
periods of time.
4. For the hand position, there are 3 variations I have given above.
Here are the details.
 Drona Mudra: In this position (First Illustration), simply place

your hands on your knees as shown.
 Gyan Mudra: This is typically used in the Hindu/Sikh traditions,

where your thumb tips and index finger are meeting and the
other three fingers are extended as shown. This closes a
particular subtle energy circuit in the body, and helps the mind
go inward for meditation.
 Cosmic Mudra: Place your right hand on your lap, and then
gently place the left over it and have the thumb tips gently
touching as I have demonstrated above. This is another
excellent mudra for inducing a meditative state of mind. It is
used in Buddhist meditation, especially Zen.
48
How to Meditate:
Now that you have got yourself into your meditative space and taken
the right meditation posture, it is time to actually start meditating .
To do this, the final step is to choose what type of meditation you are
going to practice. I have given a wide range of meditations in the Free
Online Guided Meditation Techniques E-book and I have also broken
down meditations with regard to benefits, in the article Meditation
Techniques | the Ultimate Guide, but for those who are just learning to
meditate I would suggest starting with Breath Meditation first. This is
a simple technique with profound benefits. It is the meditation of Lord
Buddha.
I have given details of this meditation in the article Zen Meditation

Technique, but I will offer them here as well.
 Once you take your posture, you can either close your eyes, or
as it is in traditional Zen practice, keep them open with an
unfocused gaze on the floor in front of you. Also, once you take
your posture you should remain absolutely still, as if frozen in
time.
 Next bring your awareness to your breathing and begin to count

your breaths from 1 to 10, with each inhalation and exhalation
incrementing the count. Once you get to 10, come back to 1
and start over. So you would do 5 completes breaths to get
from 1 to 10.
 If your mind wonders during this time, simply see your thought,
let it go and return to your count.
 If you get lost in your thinking, then again, simply see the
thoughts that carried you away, let them go and return to 1, and
start over.
49
Above are the basic instructions for breath meditation practice and it is
a great way for you to learn how to meditate. The simple act of
watching your breath in this way, will teach you great concentration,
expand your awareness and give you mastery over your mind and
body. As your meditation practice deepens, you can expand your
awareness to be mindful of not just your breath, but of any sensations
that arise in your body, any feeling or emotions that come up, and
finally develop the art of watching and comprehending your thoughts
from moment to moment. Perceiving your thinking mind and having
direct insight into the false nature of duality and thoughts is the
ultimate goal of meditation. For this advanced version of Insight
Meditation, see the article Silent Mind Meditation Technique.
How to Meditate Summary:
One of the most important goals of this website, is to help you master
the art of meditation. As I mentioned at the very beginning, this is
where the real treasures of life are found. Once you learn how to
meditate, you will learn about your true infinite nature and see the
perfection that is inherent in every moment of your life.
One final resource I would like to mention to help you learn to
meditate if you are just getting started is the free online meditation
class offered here on Mastery of Meditation and Yoga. Below is the
link to this class… enjoy!
Learn How to Meditate | Beginner’s Meditation Class
50
Chapter 9
Simple Yogic Breathing
Yoga Breathing
I was just updating the ongoing Free Online Yoga Breathing Exercises
E-book, with the recent Seetkari Yoga Pranayama article, when I
realized I had not yet published the most fundamental and basic Yoga
Breathing Technique - The Yogic Breath or Simple Yoga Breathing .
The online pranayama (yoga breathing exercises) e-book has some
excellent techniques of course, such as Kapalbhati Yoga Pranayama,
Kundalini Yoga Breath of Fire, Alternate Nostril Yoga Breathing, but it
does not have the Simple Yogic Breath, which is a must. So today I
am going to detail this breathing technique, which is capable of
transforming your entire physical, mental and emotional state.
Yogic Breathing is not really a technique, as really it should be the way

you breathe all the time if possible. So learning and practicing this
technique will help you regain your natural breathing pattern and
along with it the many associated benefits. Below I explain this
technique in detail and take you step by step in how to practice it.
Please also read the Beginner’s Guide to Yoga Breathing Exercises to
familiarize yourself with general guidelines on how to practice yoga
pranayama.
Benefits of Yogic Breathing:
Physical:
 Improves lung capacity and helps treat all respiratory ailments

such as asthma, etc.
 Improves the intake of Prana (life-force) to help the entire

system rejuvenate and regenerate.
51
 Helps to detoxify the body and increases oxygen supply to the
blood stream.
 Helps the cardiovascular, nervous and immune systems.
 Helps the mind, body and senses come into rhythm and better
coordinate function.
Mental and Emotional:
 Slows down the thinking process and calms the mind.
 Helps dissolve stress.
 Reduces anger and irritation.
 Promotes a sense of peace and tranquility.
 Improves awareness and mental clarity.
 Helps you evolve spiritually.
Cautions for Yogic Breathing:
There are not many cautions for practicing Simple Yogic Breathing,
just give yourself some time in developing the right rhythm and pace
as it could take time to break old habits of shallow, rapid and wrong
breathing.
Step-by-step Instruction on How to Do Simple Yoga Breathing

Technique:
To practice Yogic Breathing sit up in a comfortable position, you can sit

cross-legged or on a chair if needed. It is also excellent to practice on
your back in Corpse Pose (see Best Relaxation Yoga Technique -
Corpse Pose).
There are 2 distinct parts to Yogic Breathing and I will explain each of
those below as well.
52
 If you are sitting, elongate your spine upwards place your hands
on your knees and relax.
 Next close your eyes and bring your attention to your breath.
 First you should begin with Diaphragmatic Breathing. Which

means to breathe into the abdomen. Also called Abdominal
Breathing.
 To do this, as you inhale allow your diaphragm to move down

and stomach move out (expand). Try to only use your
abdomen, not allowing the chest to rise (or fall) as best you
can. On the exhalation, let the diaphragm move up and he
stomach move in towards the spine. So only your stomach
region is rising and falling on inhalation and exhalation.
Continue on for 2 minutes, just using your stomach/diaphragm
to breathe.
 Now try Thoracic Breathing, which is done by just using the

Chest region.
 To do this, as you inhale only allow your chest to expand. At the

end of the inhalation make a small effort so even the shoulder
rise slightly to complete the inhalation. On the exhalation let the
shoulders and then the chest deflate. Begin filling the chest
from the bottom up on the inhalation and emptying it from the
top down on the exhalation. Again, try not to let the abdomen
rise and fall while doing this phase. Continue on for 2 minutes.
 Now combine both Abdominal Breathing and Thoracic Breathing

and you will have Yogic Breathing . To do this on inhalation let
the air first fill your abdominal region and then move upwards
into your chest region and finally filling out your upper chest with
the slight rise of the shoulders. Then on the exhalation, let the
chest empty and then your abdomen, finally pulling the stomach
in towards the spine to fully expel all the air. Continue on for 5
53
to 10 minutes and see how wonderful you feel.
 There is another variation to Yogic Breathing, which is also very

good and one I prefer, and that is the simultaneous expansion
(rise) of the abdomen and chest on inhalation and simultaneous
contraction (fall) of both regions on exhalation. So as you inhale
let the diaphragm push down and stomach expand out, while at
the same time let the chest and shoulder rise. Then allow them
to fall and contract on the exhalation. There is no gap between
exhalation and inhalation.
 As you practice, the goal is for the whole process to become

smooth and effortless. Also, for the whole process to happen
not in segments but as an integration whole. Like a gentle wave
rising and falling.
 Going forward when I refer to Yogic Breathing I will refer to this

description I have given above. I especially suggest you try the
simultaneous rise and fall method I described above and I am
sure you will find that most rewarding.
Simple Yogic Breath Tips and Tricks:
Here are some nice tips to help you master this all important breathing
technique.
 If you are having problems with Yogic Breathing, I suggest lying

in front of a mirror and placing 2 heavy books on top of you.
One on your abdomen and one on your chest. Then you should
first practice Abdominal Breathing and just concentrate of having
the book on the stomach rise and fall, after which you should
just do Thoracic Breathing and have the book on the chest rise
and fall.
 After that I suggest trying either of the 2 ways I have described

Yogic Breathing. Having both stomach and chest rise and fall, or
54
having them flow sequentially as I have described above.
 Yogic breathing is excellent to practice in Corpse Pose to achieve

deep relaxation. If you are suffering from stress or anxiety I
strongly suggest 11 minutes of this practice everyday. It has
been known to significantly help with hypertension and high
blood pressure.
 In time, a good rhythm to shoot for is 12 complete breath cycles

per minutes, with inhalation being slightly longer than the
exhalation for each cycle.
 Try to do Yogic Breathing without making a sound. This will help

make the breath very fine and silky, which in turn will bring
great calm and peace to the mind, body and emotions.
Yogic Breathing can be done anytime and should certainly become a

key part of your practice and life. It will also be incorporated into
some of the new free yoga and meditation classes that we run here on
the Mastery of Meditation and Yoga website.
55
Chapter 10
Corpse Pose for Deep Relaxation
You may have noticed the emphasis I place on doing a period of

relaxation after any set of yoga exercises or difficult Kundalini Yoga
techniques. The importance of this relaxation phase should not be
underestimated. During this time, the body and mind get a chance to
assimilate the energy and changes that are produced by the yoga
exercises, and this opportunity is essential for making the most of the
work you have just put in. There are quite a few relaxation techniques
available, but without a doubt the very best relaxation exercise is Yoga
Corpse Pose.
Relaxation, of course, has many more benefits that just providing the
space for energy assimilation after yoga exercises, and so it is
certainly a very valuable skill to own and master for healthy and
peaceful living. To that end, Corpse Pose is great to practice if you are
going through a stressful and tense time in your life, are fighting any
health issues or if you are simply interested in cultivating a relaxed
and peaceful mind and body.
Despite how simple an exercise Corpse Pose might seem and despite
thinking that relaxation is a natural state, you will be surprised how
difficult this actually can be for people to do. The habit of endless
thinking, worrying, stressing, planning, etc, has become hard to shake
in today's hectic world, thus making the simple and natural state of
relaxation hard to access. Perhaps even enlightenment is easier today
to achieve than relaxation . This is all the more reason that we need
to consciously practice relaxation and stress relief, so that we can
enjoy the bountiful benefits this blessed state bestows.
For successful relaxation, whether it is via the practice of Corpse Pose

or some other technique, breath is going to always be a key
56
component. Breath can be used to not only signal the mind and body
that it's relaxation time, but it can also be used as a mechanism in
relaxation visualization techniques to help promote this state.
Furthermore, by the simple use of the breath, stress relief can be

achieved anytime, even when lying on your back and playing dead is
not quite appropriate . So in the practice section below, be sure to
pay particular attention to this aspect.
In the practice section below you will also find several variation of how
to take full advantage of Corpse Pose to not just relax, but also to do
conscious stress relief and to set the optimum state for affirmations
and visualizations.
Corpse Pose will be included in our ongoing Kundalini Yoga Exercises

E-book and it will also be part of our Hatha Yoga Poses E-book, as this
essential technique is common to all schools of yoga. For another
excellent relaxation technique you can read the article on the
Meditation Technique for Relaxation & Stress Relief.
Benefits of Corpse Pose Relaxation Technique:
 Allows surrender to Infinity so it can speak to us.
 Allows surrender to the Universe so she can heal and rejuvenate

us.
 Allows surrender to the body and indicates trust in it's ability to

heal itself. Creates a highly conducive state for self-healing to
take place.
 Helps the mind and body deeply relax and promotes stress relief.
 Allows the mind and body to assimilate the gains from previously
done yoga exercises.
57
 Creates a state optimum for visualization techniques to be
implemented thus, helping one manifest one's desires and
intentions.
 Allows one to be free from worry and anxiety, thus promoting a

peaceful and serene mind and body.
 Helps one combat insomnia and sleep peacefully.
Corpse Pose Relaxation Technique Basic Practice Details:
 Lie on your back and close your eyes.
 Have your legs shoulder width apart and allow the feet to fall
away naturally. Have your arms outstretched and along the
sides of your body, about 12 inches away. Have your palms
facing up and allow the finger curled naturally. If necessary use
a rolled blanket or small pillow under your knees to take
pressure off your lower back. You can also use a light blanket to
stay warm as the body will cool down when relaxed.
 Now start to take a deep breath, allowing it to fill your abdomen

first and then letting the air fill you chest. Without pausing
exhale, allowing the air to empty your chest first and then your
abdomen. Your diaphragm should push down and out,
expanding your stomach as you inhale, and then up and it
pulling in your stomach as you exhale. Take 5 such deep long
breaths to help melt away tension and stress.
 After the 5 long deep breaths, simply let go of everything and

allow yourself to sink deeper and deeper into the floor and
deeper and deeper into nothingness.
 Let go of all your worries, anxieties, problems, tensions, goals

and plans. Allow the entire body, mind and breath to relax. Just
relax completely and surrender to Infinity. Allow Infinity to do
58
what is necessary with you. Feel peaceful and quiet, and with
every breath allow yourself to let go even more and relax even
more deeply.
 Continue on for the duration of the relaxation period. Time is

open for this exercise.
Corpse Pose for Conscious Stress Relief & Relaxation:
 In this variation you can use Corpse Pose to consciously relax

and let go of tension in various parts of the body. To do this
follow the steps above up to the point where you have
completed the 5 long deep breaths.
 Now begin to scan your body starting with your feet and move
upwards. For each part of your body, as you inhale, visualize
white light entering that part and as you exhale visualize any
tension stored in that area leaving your system. Move up at any
pace you like, until you reach the crown of your head. So
consciously relax your feet, shins, knees, thighs, buttocks, hips,
stomach, chest, shoulders, arms, forearms, hands, neck, chin,
mouth, cheeks, eyes, forehead, head, etc. See if you can find
where you tend to store stress and tension, and then as you
develop this familiarity, ensure you spend extra time in that
region letting go of the stress.
Corpse Pose for Affirmation and Visualization:
 In this variation you can use Corpse Pose to set the optimum
stage for visualization techniques and affirmations to work. To
do this follow the steps above up to the point where you have
completed the 5 long deep breaths.
 Now begin to breathe in a conscious rhythm where you are doing

twelve breath cycles per minute. Each inhalation and exhalation
cycle counts as one breath and you want to be at 12 such
59
breaths a minute. This will be slower that the 15-17 breaths you
currently take per minute and this rhythm sets the stage for
communicating with your Higher Self and the Universe.
 So once you reach 12 breaths per minute, stay there for a few
minutes and then begin whichever visualization technique or
affirmation you wish to practice. You will find yourself much
more successful with them now.
Hope you enjoy this technique and it helps you get rid of stress, find
peace and master the all important art of relaxation.
60
Chapter 11
Best Yoga Asana for Meditation
Kundalini Yoga Asana for Meditation

Hatha Yoga Asana for Everyday Practice
Yoga Butterfly Asana (pose), just like Hatha Yoga Back Stretching
Pose, is recommended by kundalini yoga as an exercise that should be
an integral part of your daily yoga practice. As this pose is part of
both hatha yoga and kundalini yoga, it is part of both e-books, Free
Online Hatha Yoga Poses Galleries and the Free Illustrated Kundalini
Yoga Poses E-Book.
Butterfly Pose, or Pooran Titali Asana, is how I always start my yoga

practice. I remember doing this pose way back in high school during
tennis warm-ups. I liked it back then and I still like it now.
This asana not only works to raise the frequency of your sexual
energy, so that it can be used to enrich the higher centers, but it also
promotes flexibility in the all important groin region and hips. Us
marathon mediators understand well the importance of flexibility in
these regions, as this helps us to sit for long periods of time. In fact,
if there is one asana I was asked to recommend to help yogis sit in
meditation, it would be Pooran Titali Asana.
Below you will find some illustrations of this simple yoga asana. I
have shown two variations for the hand position and there are also two
variations of how this stretch can be done, which I discuss in the
practice section below.
61
Butterfly Yoga Asana for Meditation
Picture of Pooran Titali Asana 1
Picture of Yoga Butterfly Asana 2
62
Yoga Butterfly Asana for Meditation:
a. Step-by-Step Instructions for Butterfly Asana:
 Sit up straight and bring the soles of your feet together in front
of you.
 Wrap your fingers around your toes (illustration #1) and gently
pull your heels in towards your groin.
 Keeping your back straight, lean forward from the waist as far as
comfortable.
 You should feel a good stretch in your groin region.
 Use your elbows as levers to push down on your calves or inner

thighs.
 You may do this stretch with the Breath of Fire or with Long
Deep Breathing.
b. Duration for Butterfly Asana:
 1 - 5 minutes.
c. Benefits of Butterfly Asana:
 Excellent yoga asana to improve the flexibility in the groin and

hips region. Both important regions for helping to sit in
meditation.
 This asana transmutes sexual energy into higher frequencies,

allowing it to be used to nourish and heal the higher chakra
points. For more information on chakras you can read Kundalini
Seven Chakra System Overview.
63
d. Practice Tips for Butterfly Asana:
 A hand position variation you can use for this asana is shown in
illustration #2. Here I wrap my hands around my ankles
instead. This technique can sometimes provide a more intense
stretch. Also, notice in illustration #2, how I am using my
elbows to accentuate the stretch by pressing down on my inner
thighs.
 Another variation to how this asana can be practiced is by

bouncing your knees gently (like a butterfly flapping it’s wings),
instead of holding the stretch steadily. In this variation, make
sure you don’t force the legs too much. To assist in this
variation you can also hold your knees and press down gently on
the downward stroke. This technique helps open up the hips
more.
As the end of this asana, you can inhale deeply, hold your breath and
apply root lock (or mula bandha) to help redirect the energy back into
the spinal cord. Root lock is described in the following article: Raja
Yoga Set for Awakening Kundalini Shakti.
64
Chapter 12
Best Hatha Yoga Pose for Spontaneous

Healing
Hatha Yoga Pose for Health & Healing

Kundalini Yoga Posture for Self-Healing
If you decide that you are going to do just one hatha yoga pose a day,
I would tell you to choose this one. It is called Paschimothan Asana,
or simply The Forward Bend. This terrific posture also goes by some
other names, such as Seated Head to Toe Pose and Back Stretching
Pose.
This pose is also a key component of kundalini yoga and according to

kundalini Yoga; it is a fundamental stretch that you should perform
every single day. As this pose is part of both hatha yoga and kundalini
yoga, it is part of both e-books, Free Online Hatha Yoga Poses
Galleries and the Free Illustrated Kundalini Yoga Poses E-Book.
In hatha yoga, this yoga asana can be categorized as both, a forward

bending posture or a seated posture.
The reason why this pose is so highly recommended is because when

it comes to healing and longevity, no other posture is as effective.
Spontaneous healing, miraculous healing, conscious healing has all
been attributed to doing Paschimothan Asana. And, as if that was not
enough, this pose also has other important health benefits, which are
detailed below the illustration.
Thanks to my wife Trupti for the following fine illustration of Back

Stretching Pose. Yes, I managed to tear her away briefly from the
children to help with the blog again. You will find her singing
contribution in the article, The Greatest Vedic Devotional Mantra, and
below I got her to put her artistic skills to good use as well… in
65
exchange, of course, for doing innumerable house hold chores and
changing dirty diapers, so I hope you all appreciate the effort here: -D.
Back Stretching Pose for Health & Healing
Picture of Hatha Yoga Back Stretching Pose
Hatha Yoga Back Stretching Pose Practice Details:
a. Step-by-Step Instructions for Hatha Yoga Back Stretching

Pose:
 Sit with both legs extended straight in front of you.
 Make sure the legs are parallel and feet pointing straight up.
 Reach forward with your hands and hold onto your legs as low as
possible without bending the knees.
 If you can hold your toes that’s great, if not, arch them back
towards you while holding your shins, knees or thighs. This will
66
ensure you are stretching the calves and nerves.
 As you reach towards your feet, ensure you are bending from
the waist and try to keep the back as straight as possible. Try to
bring the forehead to the knees if possible.
b. Duration for Hatha Yoga Back Stretching Pose:
 1 minute - 5 minutes.
c. Benefits of Hatha Yoga Back Stretching Pose:
 Excellent yoga pose to promote natural and spontaneous

healing.
 Bestows health and longevity.
 Expands your entire nervous system, especially stretching the

sciatic nerve, whose length, according to kundalini yoga, is
directly related to the length of your life.
 The asana also promotes flexibility and strength in the

hamstrings and calves.
 The pose stretches the entire back, with emphasis on the lumbar
spine.
 Excellent posture to tone and rejuvenate the entire digestive

system and all the important digestive organs. The liver, spleen,
pancreas, kidneys, intestines, stomach all benefit from this pose.
 Helps fight obesity.
 Helps dissolve blockages that run along the shushumna (primary

psychic channel for the flow of prana and kundalini. For more on
67
this topic, see Kundalini Seven Chakra System Overview).
d. Practice Tips for Hatha Yoga Back Stretching Pose:
 Do not strain excessively when doing this stretch. When doing

the pose, start off stretching gently and as your body gets
warmed up, extend the stretch further.
 Try not to hunch over as much, instead try to concentrate of

bending forward from the hips.
 As a variation to holding your toes, you can instead hold your big
toes only and pull back on them.
 It is MUCH more important to keep your legs straight, than it is

to reach your toes.
 Try to keep the back as straight as possible.
 As an additional chakra breathing meditation for this pose, as

you inhale feel or visualize energy being drawn in from the soles
of your feet, up along the back of your legs to the base of your
spine, and then as you exhale, visualize the energy passing up
the center of the spine and then out through the crown of your
head. Continue to do long deep breathing is this manner as you
hold the pose.
68
Chapter 13
Simple Yoga Pose for Full Body Flexibility

| Triangle Pose
The pose I will detail for you today, Triangle Pose, is one of those yoga
poses that gives you a great many variations to choose from. From
the base position you can take multiple postures and derive a wide
range of benefits from each. These many variations to Triangle Pose
give opportunities to both beginners and experts to find positions and
movements that suit their level, which is why this is one of the most
common poses you will find in yoga.
Other great benefits of Triangle Pose are that it is capable of working

on both your strength and flexibility at the same time, and also work
on your upper body and lower body simultaneously as well. So with
this one pose and it's many variations you can certainly extract a lot of
good for your body all at the same time .
Furthermore, due to the flexibility that this pose offers, you will be
able to see your progress as you move from the easy variations to the
more difficult ones. Of course, the wise yogi should not rush so please
follow the guidelines I have outlined in the 2 documents below.
Beginner's Guide to Yoga Practice

Guidelines for Kundalini Yoga Practice
Triangle pose will make a nice addition to the Standing Poses section
of our ongoing Free Online Hatha Yoga Book and, as it is a common
pose used in other types of yoga, including Kundalini Yoga, it will also
be part of our Online Kundalini Yoga Exercises e-book.
Below you will find illustrations of this pose, along with practice details,
benefits and other related information.
69
Triangle Pose for Strength and Flexibility
Illustration of Triangle Pose Variation
Kara Leah Grant illustrates the above pose. You will find much more great
yoga information on her great yoga site Yoga Lunchbox
(http://theyogalunchbox.co.nz/).
Triangle Yoga Pose:
A. How to Do Triangle Pose:
 Stand straight up with feet spread wide apart as in the

illustration above.
70
 Raise your arms up to shoulder level, out to the side, elbows
straight with fingers extended and palms facing down. This is a
base beginning position. From here you can come into many of
the different variations.
 Variation 1: Turn your left foot so it is pointing to your left,

while keeping the right foot pointing straight. Then bend to the
left and reach down towards your toes with your left hand. You
may bend your left knee slightly if necessary, but try to keep the
body from leaning forward if possible. At the same time let your
right hand reach straight up, palms facing forward. Once you
come into the pose hold it for 10 - 60 seconds and then do the
other side. This variation is great for bestowing flexibility.
 Variation 2: As a variation to the above pose you may do the

pose as illustrated above, where you bend one leg to 90 degrees
at the knees and rest your elbows on the thigh as shown. This
pose is more strength oriented and is a mix of warrior pose and
triangle pose. Again you should do both sides and hold for 15
seconds to 1 minute or more.
 Variation 3: Another variation is to reach down and across with

the opposite hand to the opposite foot and hold the pose while
reaching down towards your toes in this way. The other hand
goes straight up in the air. Again try to keep the knees straight
if you can, but bend the knees if you need to or just reach down
as far as possible. In this variation you should keep your feet
pointing forward and not force the stretch. Again hold for 10 -
60 seconds. This is an excellent pose for improving your
flexibility.
B. Duration for Triangle Pose:
Varies as per the variation or level. Generally 10 seconds to 1 minute

is typical.
71
C. Benefits of Triangle Pose:
 Great simple stretch for the entire body. Especially for the lower
back, sides, shoulders, hamstrings and calves.
 Helps stretch and strengthen the spine and relieve back pain.
 Helps stretch the ligaments and joints as well.
 Stretches the side abdominal muscles as well.
 Good way to feel refreshed and rejuvenated.
 Helps strengthen and tone the thighs and buttocks.
 Helps open the shoulders and chest.
D. Practice Tips and Cautions for Triangle Pose:


This is a great yoga pose and as I mentioned above, you should
find a variation suitable to your level and include it in your
practice. This is a wonderful pose with which to help open up
and stretch your entire body.
 Always come into the final positions slowly to ensure you don't
risk injury.
 Generally Triangle Pose is done with normal slow breathing and

if you are going to do the poses in a flow, inhale when you rise
up and exhale when you bend down.
72
Chapter 14
Easy Yoga Pose for Stretching and

Warming Up | Palm Tree Pose
During my Kundalini Yoga teacher's training course, we were required

to take yoga classes from different types of yoga, as well as yoga
classes taught by other teachers. One such class was a Hatha Yoga
Class, with an excellent teacher. During this class, one of the poses
we practiced was a very simple and easy looking pose, designed to
stretch the entire body. Sure it was an easy yoga pose, but boy did
this simple posture end up giving us a great sweat and workout.
Today's yoga pose is a variation of this very pose and I am sure you
too will learn how to use this simple exercise as a great full body
stretch. The pose is called the Palm Tree Pose in Hatha Yoga and the
variation we practiced was called Mountain Pose.
One of the first rules of doing yoga is to make sure you do easy poses
first and then after you are nicely warmed up move onto more difficult
poses and sets. Palm Tree Pose is perfect for the warm-up section of
your practice. Since it is a very simple exercise, it is also very safe to
do, and in addition, it helps to stretch the entire body nicely, thus
preparing it for the tougher yoga that is to come. For more guidelines
on doing yoga properly please refer to the following to articles:
I noticed recently that although we have many yoga poses in our Free
Online Hatha Yoga Book, our Standing Poses Section needs to be
beefed up a little. Palm Tree pose will contribute nicely towards this
section and I will be adding some more standing poses in the near
future as well. In general, the standing yoga postures tend to be
easier and simpler than poses from the other categories. Palm Tree
pose will also be added to our Online Kundalini Yoga Exercises e-book.
73
Below you will find an illustration of this posture, along with practice
details, benefits and other related information.
Easy Yoga Pose - Palm Tree Pose
Palm Tree Pose - Easy Yoga Pose:
A. How to Do Palm Tree Pose:
 Stand straight up with feet about shoulder width apart.
 Keep your eyes open and focus on a point in front of you to help
you keep your balance. Advanced practitioners can also look
upwards.
 Interlace your finger, stretch your arms up and have your palms
facing UP.
 Now slowly rise up onto your toes and STRETCH UPWARDS.
 Breathe normally and hold this pose for the duration of the
exercise. Keep STRETCHING. The key to getting the most out
of this pose, is to keep stretching upwards. This aspect makes
the pose very effective.
 This pose has a few variations to this exercise and below I give 2
good ones.
 Variation 1: After you reach up, bend to the left and hold, then
come back to center. Then bend to the right and hold. Repeat
stretching gently from side to side for the remainder of the
exercise. This is called Swaying Palm Tree, and is also a nice
easy way to stretch and warm-up.
 Variation 2: In the version I referred to above, called Mountain

Pose, you don't interlace your fingers. Instead keep the palm
wide open, facing forward with the fingers all stretched and
pointing upwards. Then STRETCH upwards, consciously
74
stretching every joint and reaching towards the sky. In this
pose, you can also stretch left and right if you like.
B. Duration for Palm Tree Pose: 15 seconds - 3 minutes.
C. Benefits of Palm Tree Pose:
 Great easy stretch for the entire body.
 Helps stretch and strengthen up the joints.
 Helps stretch the ligaments as well.
 Stretches the side abdominal muscles and back as well.
 Good for your back and spine.
 Good way to feel refreshed and rejuvenated.
 Helps build balance and mental focus.
D. Practice Tips and Cautions for Palm Tree Pose:
 This is a nice easy pose which almost everyone can practice

without any problems.
 If you really stretch well, you will be able to break a sweat even
while doing such a simple pose.
75
Chapter 15
Yoga Exercise for Emotional Health | Cat-

Cow
Yoga Pose for Emotional Balance
Although the following Kundalini Yoga exercise is something that

beginner's can easily practice, it is also an exercise that is
recommended by yoga to be done everyday regardless of your level of
expertise. This is because of the important benefits that this simple
exercise bestows.
Cat-Cow yoga exercise is the sixteenth entry of our Free Online

Illustrated Kundalini Yoga Exercises E-Book and, as it is also a part of
Hatha Yoga practice, it is also part of the Free Online Hatha Yoga
Poses E-book.
The most important benefit of cat-cow is that it helps cleanse

emotional debris that we end up accumulating in our gut/diaphragm
region. This emotional debris then creates blockages in the flow of
energy both up and down our main chakras (see Kundalini Seven
Chakra System Overview for more details on chakras).
By dissolving these blockages in our energy pathways, cat-cow, helps

to not only resolve remnants of old emotional traumas, pains,
jealousies, anger and hurts, but also helps restore balance to the
entire system.
Below you will find two illustrations of cat-cow pose. The first picture
is of cow pose and the second, is of cat pose. Details of how to
practice this exercise are in the instructions below.
76
Yoga Cat-Cow Pose for Emotional Balance
Illustration #1: Kundalini Yoga Cow Pose
Illustration #2: Kundalini Yoga Cat Pose
Kundalini Yoga Cat-Cow Technique Practice Details:
a. Step-by-Step Instructions for Cat-Cow Technique:
77
 Come onto the floor on all fours. Make sure your hands are
directly under your shoulders, about shoulder width apart and
knees are directly under your hips, about hip distance apart.
 Now come into cow pose by bringing your head up, while at the
same time pushing your stomach down (as in illustration #1
above). Your eyes should be open and you should be looking
upwards, thus giving your optical nerve and eye muscles a
toning massage. Inhale deeply as you come into this posture.
 Next bring your head down and your chin towards your chest as
you arch your back up like a cat (pressing your stomach up as in
illustration #2). Exhale fully as you come into this pose.
 Start off at a slow pace, holding each position for a few seconds
or more, and then begin to move faster as you feel yourself
warming up. Only go as fast as you find comfortable, moving
between cow pose and cat pose.
b. Duration for Kundalini Yoga Cat-Cow Technique:
 Start slowly and build up your time steadily from there.
c. Benefits of Kundalini Yoga Cat-Cow Technique:
 Clears emotional debris, thus promoting good emotional health

and balance.
 Clears blockages in the energy pathways caused by unresolved

emotions, thus helping energy flow to take place between the
higher and lower chakras.
 Excellent exercise for your entire back and spine. Massages all
72,000 nerve junctions that lie along the spinal cord.
 Helped me cure whip lash I once got :-D.
 Great for the optical nerve and eyes. Gives you sparkly eyes.
78
 Good to regulate and balance the thyroid gland.
 Good for your arms and shoulders.
 Good for your digestive system.
d. Practice Tips for Kundalini Yoga Cat-Cow Technique:
 You can do this exercise, by either holding each position for a

comfortable duration of time as you move between the poses, or
doing the exercise by rapidly moving between the poses.
 Cat-Cow is a terrific exercise to start off your yoga session with.

It warms up the cerebrospinal fluid which is absolutely essential
to charge in order to get the most out of your yoga workout.
 The biggest mistake that yogis make, is that they rock back and
forth. You should simply by arching your back and moving you
head as indicated. You will also find this exercise demonstrated
in the Free Online Yoga Exercise Videos in the Video for Spinal
Warm-up.
 All the breathing should be done through the nose.
79
Chapter 16
Cobra Pose for Healthy Back

Hatha Yoga Posture for Back and Digestion
Kundalini yoga's terrific cobra pose is the next entry in our Free Online
Illustrated Kundalini Yoga Poses and Exercises E-Book. Here I would
like to mention that Kundalini Yoga, as you can see, incorporates the
postures and exercises from other types of yoga as well. Specially
hatha yoga. In this way, Kundalini Yoga is like a superset of yoga
poses and exercises and so is sometimes referred to as the Mother of
all Yogas.
For those keen on Hatha yoga poses only, I will be creating a separate
e-book which will tease out those poses that are traditionally
considered part of Hatha yoga and which form the basis of many other
types of yoga practice.
Cobra pose is one of those nice yoga postures, which is easy to do and
bestows many, many important health benefits. It is not only great
for the health and flexibility of your back and spine, but is also
excellent for regulating your digestive system and toning other
abdominal organs. Full benefits of this pose are listed below the
illustrations in the practice instructions section.
From a chakra point of view, cobra pose works on your sex

(swadhisthan), navel (nabhi), heart (anahata) and throat (vishuddhi)
chakras. That list should give you a good indication of how helpful this
pose really is, as it works on four of the seven important chakras.
Below you will find two illustrations of cobra pose. In this case you can
use either pose. The first illustration shows cobra pose being done
with straighter arms, while in the second the elbows are bent. Either
way, the benefits are very similar and you are welcome to pick either
or do either from time to time.
80
Cobra pose can also be done with the eyes open or closed. With eyes
open, one should look up as that also helps tone the optical nerve and
is beneficial for your eyes and vision.
Yoga Cobra Pose for Healthy Back
Picture of Kundalini Yoga Cobra Pose w/ Straight Elbows
Picture of Kundalini Yoga Cobra Pose w/ Bent Elbows
81
Kundalini Yoga Cobra Pose Practice Details:
a. Step-by-Step Instructions for Kundalini Yoga Cobra Pose:
 Lie flat on the floor, stomach down and feet extended.
 Place your hands near your shoulders and then raise your upper
body and torso up off the ground. The upper thighs should
remain on the floor. You back should arch up.
 Turn your head and look, upwards. Stretching your neck.
 You can either do Long Deep Breathing or do the Breath of Fire

Breathing Exercise.
 As a variation, you can go up and down in cobra pose. Coming

up and breathing in, holding the position for a few seconds and
then coming back down and exhaling.
b. Duration for Kundalini Yoga Cobra Pose:
 15 Seconds - 7 minutes.
c. Benefits of Kundalini Yoga Cobra Pose:
 Very good for improving the health of the back and spine. Good
for toning all the back muscles and tissue related to the
vertebrae.
 Massages all the digestive organs improving both digestion and

elimination. Works on balancing both the manipura (navel)
chakra and the swadhisthan (sex) chakra.
 Works on all the nerve junctions that lie along the spine, as well
as the important psychic channels that run through the spinal
cord.
82
 Works on improving functions of the ovaries and reproductive
glands.
 Works on the thyroid and para thyroid glands and the vishuddhi
(throat) chakra.
 Opens up the heart chakra (anahata) promoting softness of

character.
 Good for improving vision and toning the optical nerve.
 Builds upper body strength. Specially the shoulders (deltoids),

triceps and chest (pectoral) muscles. This is truer if you use the
modified version of cobra pose where you go up and down.
d. Practice Tips for Kundalini Yoga Cobra Pose:
 Careful with your lower back! Do not over strain.
 Also, careful with the elbows if you are using the bent arm
version.
 Going up and down in cobra pose is excellent for building strong

arms, shoulders and chest muscles without risking injury.
83
Chapter 17
Yoga Bridge Pose
Of all the different types of fitness exercises, yoga postures and poses
are perhaps the best for helping to strengthen the back and help cure
back problems and back pain. In a future article, I am going to
summarize for you, all the great yoga exercises for helping you get
your back strong and healthy, but in this article today I am going to
present you with a fantastic yoga pose, which is perhaps the best
posture for targeting the back and lower back muscles. It is called
Yoga Bridge Pose and it will become a part of the Free Yoga Postures
E-book hosted here on Mastery of Meditation and Yoga.
Yoga postures, not just help stretch the back, but there are also many
great poses to help strengthen it. Bridge pose is one of these. Done
regularly this pose will dramatically help strengthen your lower back
and has a wide range of other excellent benefits as well. These are
summarized below in the how to practice bridge pose section.
One of the great things about yoga poses, is that single poses have
multiple variations to them, which allow both beginners and advanced
yogis to practice at a level suitable to their capacity. Bridge pose is a
great example of such a flexible pose, and below I have given you
several variations to integrate into your practice. All these variations
carry the benefits of the pose and doing any of them is going to
benefit your back and body.
As always, please check with your medical care provider before

embarking on any fitness regiment, including yoga, and please read
our Legal Disclaimer. Also, please do follow the guidelines for
practicing yoga that I have laid out in the following 2 documents.
84
Bridge pose is a fundamental yoga posture and is part of almost all
types of yoga. It is also an integral part of Kundalini Yoga, thus it will
also be added to our ongoing Free Online Kundalini Yoga Poses e-
book.
For those who are regular readers of the blog, you will know that one
variation of Bridge Pose has already been presented as part of
previous yoga sets. The easy version of this pose is part of the very
popular Free Yoga Exercises for Beginners | Morning Wake-up Series
and also, Free Kids Yoga Postures and Poses. In both those sets, it
fills the need for strengthening and healing your back and body.
Below you will find illustrations of Bridge Pose, along with practice
details, benefits, cautions and other related information. I hope you
enjoy and benefit from this pose and stay tuned for more free yoga
postures coming soon.
Free Yoga Posture for Back - Bridge Pose
Illustrations of Bridge Pose
Bridge Pose for Strengthening Back - Illustration #1
85
Free Yoga Posture - Advanced Bridge Pose Illustration #2
Free Yoga Posture - Easy Bridge Pose Variation - Illustration #3
Free Yoga Posture - Yoga Bridge Pose for Strong Back:
A. How to Do Bridge Pose:
 For the basic bridge pose, stretch your legs forwards and place
your hands directly under your shoulders.
 Then raise your butt and torso up off the ground have it make a
straight line all the way through to the top of your head. The
final posture is shown above in illustration #1.
86
 Hold this posture doing Breath of Fire or Long Deep Breathing.
You will feel it working your lower back, arms, shoulders, neck
and hamstrings.
 Advanced Yoga Bridge Posture - Illustration #2: In

illustration #2 above I have shown an advanced variation of this
posture. Here you raise one leg up keeping it straight, while
balancing yourself on the other leg. Switch legs between
rounds. This pose will be tougher on the lower back and
hamstrings, and only practice it when you feel good and ready.
 Beginner's Yoga Bridge Posture - Illustration #3: As I

mentioned above, even the easy variation to Bridge Pose will be
excellent for you back and body, so don't worry if need to do
bridge pose as demonstrated above by my son Shivum in
Illustration #3. This variation is also excellent for you. Here you
have your knees bent at 90 degrees and are balancing on your
hands and feet. In this posture, to really work your lower back,
thrust your hips high into the air, so your torso is parallel to the
ground.
 Bridge Pose with Movement Variation: Kundalini, Flow and

Power Yogis know that using movement can often enhance the
benefits of a particular posture, and that is certainly the case
with Bridge Pose. To really have bridge pose work your back,
arms and legs, raise yourself up and down for the duration of the
exercise. So from the starting position, you want to come into
bridge pose, and then lower yourself to the floor and then come
into the pose again. This movement can be done for the easy or
full version of bridge pose.
B. Duration for Bridge Pose:
 15 seconds - 3 minutes.
C. Benefits of Bridge Pose:
 Excellent for strengthening the lower back.
87
 Helps to stretch the lower back and alleviate lower back pain.
 Good for the immune, digestive and reproductive systems.
 Strengthens the arms, legs and shoulders.
 Good for your back and spine.
D. Practice Tips and Cautions for Bridge Posture:
 There are even more variations to bridge pose. One is with

fingers pointing back instead of forward and reaching up as far
as possible with your hips, thus arcing your back up. Another is
letting your head drop back to stretch the neck. Finally, you can
also push your feet down towards the floor. All these variations
are valid and useful.
 If you have back problems, it is very important to progress

slowly with these postures and exercises. The back needs to be
strengthened over time so it can regain its health and flexibility.
It is best to work with a yoga teacher when using yoga postures
to deal with difficult back issues.
 Some strength is required to practice bridge pose, so make sure

you work your way up gently if you are weak or unfit.
88
Chapter 18
Spinal Warm-up Yoga Exercises
Free Online Book of Kundalini Yoga Poses and Kriyas - Spinal

Warm-up Yoga Exercise
Kundalini Yoga Kriyas: Hatha Yoga Poses: Yoga Meditation
The first Kundalini Yoga Kriya we will explore is a very handy set called
the Spinal Warm-up Kundalini Yoga Exercises.
Kundalini Yoga Kriya #1 - Spinal Warm-up Kundalini Yoga

Exercises
THIS CHAPTER HAS A VIDEO. BELOW IS THE VIDEO LINK:
Video of Spinal Warm-up Series from the Free Online Yoga

Video series.
Purpose of Spinal Warm-up Kundalini Yoga Exercises:
This kundalini yoga kriya is a very good set for doing as a warm-up
before doing more advanced kriyas or doing independently if one is
starting to put together their yoga practice. It very effectively warms
up the most important part of the physiology, which are the entire
back and especially the spinal cord region. Through the spinal cord
runs the main subtle energy channel (shushumna nadi), which is
considered the most important conduit for the movement of kundalini
energy throughout the body. Also, along the spine lie the primary
energy centers (chakras) and as kundalini energy moves up and down
the spine it activates and balances the chakras and the associated
organs and glands of that region.
89
Description of Spinal Warm-up Kundalini Yoga Exercises:
1. Yoga Stomach Grind:
a. Guided Instructions for Yoga Stomach Grind:
 Sit up with your legs crossed.
 Hold onto your on your knees.
 Grind your stomach in a big circle counter clockwise for half the
time of the exercise. Visualize drawing a big circle with your
naval.
 Switch after half the time and grind your stomach clockwise.
b. Duration for Yoga Stomach Grind: 1-3 minutes
c. Benefits of Yoga Stomach Grind:
 Excellent yoga exercise for your digestive system as it gives all

your important digestive organs a massage, forcing out toxins
and waste into the elimination systems of the body.
 Works on the ileocecal valve insuring the proper direction for the
flow of nutrients and waste.
 Warms up and loosens the lumbar area of the back.
d. Practice Tips for Yoga Stomach Grind:
Make sure you are not just leaning forward and back from the waist,
this is the most common mistake people make. You have to arch your
lower back forward and back as you make the circle.
90
2. Spine Flex Yoga Exercise: (also called Yoga Camel Ride)
a. Guided Instructions for Spine Flex Yoga Exercise:
 Sit up on your heels and rest your hands on your knees (rock
pose).
 Inhale and arch your back forward pushing your sternum out.
Exhale and bring your sternum in, arching your back out.
 Continue at a comfortable pace and rhythm.
b. Duration for Spine Flex Yoga Exercise: 1-3 minutes
c. Benefits of Spine Flex Yoga Exercise:
 Stretches the middle back and spine.
 Opens up the solar plexus promoting better flow of energy

between the lower and higher centers of the body.
 Improved emotional balance.
d. Practice Tips for Spine Flex Yoga Exercise:
If you have hard time sitting on your heels you can place a small
cushion under your feet/ankles for added comfort.
3. Cat-Cow Yoga Exercise:
a. Guided Instructions for Cat-Cow Yoga Exercise:
 Come onto your hands and knees, placing your hands shoulder
width apart and knees hip distance apart.
91
 Inhale as you arch your back by pushing your stomach down and
bringing your head up. Open your eyes and look upward. This is
cow pose.
 Now, while exhaling, arch your back up by pushing your stomach

up and bringing your head down (like a cat).
 Continue at a comfortable pace and rhythm going between the 2

poses.
b. Duration for Cat-Cow Yoga Exercise: 1-3 minutes.
c. Benefits of Cat-Cow Yoga Exercise:
 Works on stretching your entire spine and strengthens all the

nerve junctions that lie along the spinal cord.
 Give your entire system a glandular tune-up.
 Improves your eyesight and works on the optical nerve.
d. Practice Tips for Cat-Cow Yoga Exercise:
Make sure, you are not rocking back and forth, just your spine (and
head) are moving.
4. Yoga Twist:
a. Guided Instructions for Yoga Twist:
 Hold your shoulders with your fingers in front and thumb in

back.
92
 Your elbows should be parallel to the ground and at shoulder
level.
 Inhale as you twist to the left; exhale as you twist to the right.
Your head moves with your torso.
b. Duration for Yoga Twist: 1-3 minutes.
c. Benefits of Yoga Twist:
 Promotes flexibility in the entire back.
 Massages the inner organs.
d. Practice Tips for Yoga twist:
The motion should be continuous and keep the pace at a level you are
comfortable with. Slow down if you start to feel dizzy.
5. Yoga Neck Rolls:
a. Guided Instructions for Yoga Neck Rolls:
 Open your mouth as if in a half yawn.
 Roll your neck in a big circle going in one direction for half the
time and then switch directions for the rest of the time.
b. Duration for Yoga Neck Rolls: 1-3 minutes.
c. Benefits of Yoga Neck Rolls:
 Releases tension in the neck and shoulders.
93
 Promotes better blood flow to the brain and higher centers.
d. Practice Tips for Yoga Neck Rolls:
 Spend additional time working on areas, which feel particularly

tight or knotted.
94
Chapter 19
Breath of Fire Breathing Exercise
Breath of Fire Kundalini Yoga Pranayama

Yoga Breathing Exercise #1: The Breath of Fire
THIS CHAPTER HAS A VIDEO BELOW IS THE VIDEO LINK

Breath of Fire Video - Free Online Yoga Videos
What Is The Breath of Fire Kundalini Yoga Pranayama:
The first Yoga breathing exercise we will explore lies at the heart of
Kundalini Yoga practice, it is the legendary Breath of Fire Yoga
Pranayama.
As mentioned above this breathing exercise is absolutely essential to

the practice of Kundalini Yoga. The roots of this pranayama are
impossible to trace but I would like to thank my teacher Ravi Singh
under whose expert guidance I learned this technique.
Tools Required for Breath of Fire Kundalini Yoga Pranayama:
Just your nose: -D.
Benefits of Breath of Fire Kundalini Yoga Pranayama:
Primary:
 Quickly oxygenates your blood, thus helping the body detoxify

itself and remove waste more effectively.
 Builds lung capacity and helps purify the respiratory system.
95
 Generates heat and increases your level of energy by activating
the energy flows in your body.
 Synchronizes your entire system under one rhythm, thus

promoting greater internal harmony and health.
Secondary:
 Balances and strengthens the Nervous System.
 Magnifies the benefits of exercises done in conjunction with this

breath.
 When done forcefully, the pulsating of the diaphragm massages

the internal organs, thus improving the digestive system.
Cautions for Practicing Breath of Fire Kundalini Yoga

Pranayama:
 If you feel dizzy when practicing Breath of Fire, you should stop
and substitute normal breathing. If you suffer from vertigo, you
should use caution in practicing this breathing exercise.
 If you are menstruating you should not practice Breath of Fire,

use Long Deep Breathing instead.
 You should be careful practicing Breath of Fire if you have high

blood pressure, heart disease or suffer from stroke or epilepsy.
Also, if you have acid or heat related gastric issues such as
ulcers you should use caution.
How To Do Basic Breath of Fire Kundalini Yoga Pranayama:
 To practice this breathing exercise, sit up in a comfortable

position.
96
 Elongate your spine upwards, lengthen your neck and subtly
bring your chin back and in like a soldier at attention. This will
align the spine with the back of your head.
 Close your eyes.
 Rest your hands in any comfortable position.
 Relax your stomach muscles.
 Now begin to breathe rapidly through the nose with equal

emphasis on the inhalation and exhalation. It will be like very
fast sniffing. Keep the breath shallow, just at the tip of the
nose. Proceed at a comfortable pace and establish a steady
rhythm. Pay no special attention to the chest or diaphragm
other than staying relaxed. You will find the stomach will pulse
on its own to the rhythm of the breath, continue for 1 minute.
That’s it.
How To Do Intermediate Breath of Fire Kundalini Yoga

Pranayama:
 Perform the breathing at a faster pace.
 Increase the duration of the exercise to 3 minutes
How To Do Advanced Breath of Fire Kundalini Yoga Pranayama:
 Build up the pace and power with which you do the breathing.
 Build up the time for this pranayama to 11 minutes.
Secret of Breath of Fire Kundalini Yoga Pranayama:
So the trick question is, "How many breaths are you taking when
doing the breath of fire yoga pranayama"? This will be of some special
97
concern to those who believe in the idea that each of us is born with a
preset number of breaths and once we finish our quota - the fat lady
sings. So for those folks it would be rather alarming to practice this
exercise regularly, as they would be drastically reducing their life span
- but thankfully they need not worry. The beauty of this breathing
exercise, aside from its lengthy list of benefits, is that it registers to
the brain as only 1 breath. So put your worries aside and enjoy the
practice of this pranayama, which I have found to be one of the real
gems of Kundalini Yoga.
98
Chapter 20
Sound Awareness Meditation Technique
Free Online Guided Meditation Book for Daily Practice
Background of Sound Awareness Meditation Technique:
This simple, yet profound meditation technique does not belong to any
particular religion or sect. Its origins, generally, lie in the Eastern
Philosophies and due to its effectiveness various schools of meditation
have adopted it.
Tools required for Sound Awareness Meditation Technique:
 An alarm clock, stopwatch or other time device.
Benefits of Sound Awareness Meditation Technique:
Primary Benefits:
 Builds choiceless awareness of the present moment.
 Builds ability of detached observation - ability to let go.
 Silences the mind of thoughts.
 Provides insight into the workings of your mind.
Secondary Benefits:
 Develops the auditory system.
 Promotes health and wellbeing.
99
Cautions for Practicing Sound Awareness Meditation Technique:
Your auditory system will improve significantly by practicing this

meditation technique, so please protect your ears when exposing
yourself to very loud places as you will be more susceptible to sound
induced hearing damage or tinnitus (ringing in the ears). If you feel
the place is way too loud (like a dance club, rock concert, etc.) just
use a common pair of ear plugs, they work fine.
Guided Sound Awareness Meditation Technique: Follow the step-

by-step guided meditation below to practice this technique.
 Sit in a comfortable cross-legged position. You may also lie on

your back, sit on a chair or lean against a wall for this
meditation.
 Set your alarm or other time device for 20 minutes.
 If sitting, elongate your spine upwards, lengthen your neck and

subtly bring your chin back and in like a soldier at attention.
This will align the spine with the back of your head.
 Rest your hands in any comfortable position.
 Close your mouth, swallow your saliva creating a slight vacuum

and place your tongue against the roof of your mouth. After this
point there should be absolutely no more movement of the
body. No fidgeting, scratching, shifting - nothing - be like you
are frozen in time.
 Take 5 deep, slow breaths though the nose. This will oxygenate
your blood and relax you.
100
 Now bring you attention to your breath without trying to
manipulate it further in any way, just become aware of its flow.
Spend a few minutes just observing it intimately till it starts to
become regular and relaxed.
 At this point turn your attention to the ambient sounds in the

environment. Slowly expand your awareness to the most distant
sounds you can hear and start to pay close attention to them.
Just listen to the actual sounds that are taking place without
getting thinking involved as best you can. If the sound is
constant, just attend to it, if it rises and then dissolves, notice
that. The quality of your attention should be that of a
detached witness - you are just standing apart and
listening to the music of life. If you find yourself lost in a
mental story line, notice those thoughts and then gently return
your attention to the sounds you were attending to. Spend some
time, up to five minutes or so listening to the far away sounds
and then slowly bring you attention to sounds closer and closer
to you. Continue this till you are listening to the sound of your
breath or other sound in very close proximity to you. That is all
there is to this simple, yet very effective meditation.
Hints and Tips for Sound Awareness Meditation Technique:
 You can practice this meditation technique anywhere, so take

advantage and experiment with it in various areas of your life.
 Try this meditation technique when it is raining, using the sound

of the rain as the object of your careful attention. It helped
reveal to me the secret below.
Secret of Sound Awareness Meditation Technique:
This meditation technique is certainly designed to bring you into the

present and develop your power of detached observation, but the
illusion that this meditation works to dissolve is the illusion that there
101
is an inside and an outside. Listen very, very carefully and you will
realize that all sounds are only taking place inside you. That
everything is only taking place inside you. You are everything.
Observer is the Observed. Tat Vam Asi - Thou Art That.
102
Chapter 21
Week 2 Syllabus:
Objectives:
Knowledge:
 Expand your knowledge about the art of meditation.

 Learn the principles of living.
 Review of week one material.
Techniques:
 Learn Basic Stretch Pose.

 Learn Eagle Pose.
 Learn Archer Pose.
 Learn Spinal Twists.
 Learn Jesus Pose.
 Learn Plank Pose.
 Learn Squats.
 Learn Morning Wake-up Series.
 Learn Kapalbhati Pranayama
 Learn So Hum Mantra Meditation.
Articles for Study:
 5 Key Principles of Living an Enlightened Life

 The Top 5 Mistakes in Establishing a Daily Meditation Practice
 Review the Articles from Week 1 so you have a sound
foundation.
Daily Practice:
Pranayama: 1-5 mins
103
 Kapalbhati Pranayama
 Stretch Pose for Core Abdominal Power

 Eagle Pose for Powerful Aura
 Archer Pose for Self Confidence
 Yoga Spinal Twists for Lower Back
 Jesus Pose for Inner Strength
 Plank Pose for Upper Body Strength
 Deep Knee Bends for Lower Body Strength
Yoga Set: Each Day Practice the Set – 5-15 mins
 Morning Wake-up Series
Meditation: 10-15 mins
 So Hum Mantra Meditation Technique
104
Chapter 22
5 Key Principles for Living an Enlightened

& Good Life
Purpose Driven, Meaningful, Happy & Good Life Series
I think it’s time to update the famous Yamas (Dos) & Niyamas (Don’ts)
spelled out by the great Yoga Sage Patanjali. These observances
are the ethical and moral requirements generally accepted by Yogic
teachings. Don’t get me wrong, I am a big fan of Patanjali and the
Yoga Sutras, but frankly, I was never very impressed with the Yama
Niyamas that he laid out in the Sutras. Furthermore, recently I am
seeing many attempts to broaden and reinterpret the meanings of
these observances to make them "fit" better and be more
comprehensive, and I think these arguments are getting a bit out of
hand. For example, "celibacy" is being translated as healthy sex with
your partner if you are married and between the ages of 25 and 50
with no adultery. I mean come on, let’s just be brave and come up
with a new model. It could very well be that in Patanjali’s time these
Dos and Don’ts made sense, or it could be that they were meant for a
different purpose than what is currently thought (I suspect Ashram
rules to assist in the study of Yoga), but, in any case I think it’s time
to put forth a new set of principles for enlightened living and that is
the focus of this article.
The 5 Universal Principles below for living an enlightened and good

life is the result of decades of spiritual exploration, experimentation
and self-study. These are the principles that I live by. They are my
mantras, my vows and I have found them to be extremely helpful in
navigating the waters of spiritual living and help forge a sweet life.
First, I will just briefly list the original Yamas & Niyamas of Sage
Patanjali, which can also be found in the article Introduction to the
Universal Principles of Yoga, and then I will go into my 5 principles for
105
living an enlightened and good life.
Original Yamas Nyamas from the Yoga Sutras of Patanjali:
 Yamas: Yamas are self-restraints. They are non-violence,

truth, control of sexual desires, stealing and covetousness
(non-greed).
 Niyamas: Niyamas are self-observances. There are 5

niyamas. These are contentment, self-study, austerity, purity
and devotion to the Lord.
New & Improved 5 Key Principles for Living an Enlightened and

Good Life:
1. Relax:
This principle is not to be brushed over. It is the key to developing the

right approach towards life and all the twists and turns that inevitably
come your way. If you can stay relaxed you will have a chance to
break the reactive pattern of automatic response to conditions, thus,
meeting more of the moment with more of your being. It all begins
with having this ease of being. To relax means not to be easily
swayed by the pull of dualities. Neither, buying excessively into the
promises of gain nor fearing excessively the consequences of loss.
Here are some articles that explore the concept of relaxation in more
detail: Embrace Reality and Let the Universe Fulfill Your Desires,
Shunryu Suzuki Speaks on Enlightenment & Zazen Practice and Today
I Finally Passed the Test & Officially Became a Man.
2. Witness:
This is a big task I know. No human being ever has or probably ever
will be able to bear witness constantly to all that is taking place within
their mind and body. That being said, the more you can do it the
more awareness will illuminate the inner walls of your mind, thinking
106
and emotions. At the end witnessing is really all that is needed for
enlightenment, so devote yourself to this practice of mindfulness. As
Osho and Gurdjieff describe it, look with double arrowed awareness.
One arrow observing, that which is being done, thought and felt, while
one arrow observing the doer, thinker and feeler. This is the secret to
self-knowledge and being a light onto yourself.
In addition, witnessing is the basis of all insight meditation and you

will find more details, hints and tips on this practice in the following
articles: Brain Development & Enlightenment - Insight Meditation -
Part 3, Silent Mind Meditation Program - The Silent Mind Meditation
Chapter 12 and The True Meaning of Laziness.
3. Affection:
Forgive, be kind, be thoughtful, be nice, be good, be sensitive, be

loving, be compassionate. All in all, it’s the practice of Loving-
Kindness Meditation. Let me tell you the hard part here. It is easy to
do all of the above when things are going your way, but can you do all
of the above when things are not? As they say a well-fed dog is
friendly, but the real nature will be revealed when he is hungry. So it
is with us. We can put up our best when all is good, but can you do
the same when you don’t get what you want? When someone insults
you? When your ego takes a hit? Will you be able to side with
affection under duress or will the subconscious, hidden, egotistical
nature take control? That is the real test of adhering to this principle
of affection; be warned it is not easy, but if you wish to ascend this
practice must be mastered.
4. Honesty:
Absolute honesty I should say. In word, deed and behavior. You will
have fun with this one. Just give it a try and you will be amazed by
how much you learn about yourself. How hard the mind works to
manipulate perception and procure security, without any consideration
to what is true. I have gone into this concept in more detail in the
107
following article so head on over to read the nitty gritty: Silent Mind
Meditation Program: Honesty - Chapter 6.
An important tip, in the article, 10 Things to do Everyday for A Happy,

Meaningful & Good Life, which I hope you are all following religiously :-
), item #7 speaks of doing your daily accounting at the end of the
day. This is a great time to reflect on all the times during the day you
were dishonest, insincere, hypocritical and pretentious. Please don’t
start judging yourself, simply maintain a healthy sense of humor
and learn about the antics of your ego and mind.
5. Courage:
By courage here, I also mean self-confidence and self-belief. Courage

is important on 2 fronts. First, the path to enlightenment is ultimately
walked alone. Without courage you will not get very far, as at the first
sign of danger you will balk. Second, to live a good life means to live
according to your passion and if you lack courage you are going to
play it safe always and never take the necessary chances to follow
your heart.
This is another topic on which you can find lots more information here
on Mastery of Meditation. I would suggest the following 4 articles to
help explore this concept more: Silent Mind Meditation Program:
Confidence - Chapter 5, Inspiring Osho Quote on How to Live
Courageously, New Kundalini Yoga Classes & the Courage to Live
Dangerously and How to Escape Your Suffering - The Blind Man vs.
The Cripple.
Conclusion:
So these are my 5 golden rules for living an enlightened and good life.
I try to review them every morning and have them posted in handy
places as reminders as well. If you have a set of observances you
follow or other techniques, which have helped you in your life, please
share them with us, so others can benefit.
108
Chapter 23
Top 5 Mistakes in Establishing a Daily

Meditation Practice
Art of Meditation: Personal Development & Spiritual Growth
I have been practicing meditation now for over 23 years — damn I

must be getting old :-). In these 2 decades plus I have explored much
of the spiritual landscape and discovered many of the profound
treasures hidden there. Also, during this time I have made my share
of mistakes and seen others make theirs. In this article I want to help
you to avoid repeating some of these mistakes, especially those that
are related to establishing a deep and strong Daily Personal Meditation
Practice. Here are the top 5 mistakes people make when trying to
setup their home meditation practice…
1. Procrastinate Starting Your Daily Meditation Practice:
As Lord Buddha said, "There are only 2 mistakes you can make in life.
First mistake is not to take the first step and the second is that having
taken the first step to not go all the way." I am amazed how few take
the first step. Many people who talk and read about religion,
spirituality, yoga, meditation, etc. never actually start a personal
meditation program. They even come to me and discuss these
matters in great detail, but never get down to doing it. Meditation in
this regard is just like exercise, you can read every book on fitness,
but until you break a sweat you will have zero benefits. You have to
get started, you have to do it, and there is no other way. No one can
do your meditation for you. The biggest mistake is to procrastinate
starting your practice. There are endless excuses to delay, there is
just one solution: START NOW.
109
2. Don’t Prepare Your Meditation Environment:
Once you have decided to start your daily meditation practice the first
thing you should do is create the necessary environment to make
doing your daily practice easier. What does this mean? It means, at
the minimum, the following…
 Create a space in your home where you will practice your

meditation. The space should be quiet and exclusively used for
only meditation and spiritual matters if possible.
 Get a meditation cushion and/or mat to help you sit. If you

need to start with using a chair that is fine too.
 Place some items that inspire you in this location (picture, idol,
saying, symbol, etc.)
 Get a stopwatch or setup another convenient time device.
 Put aside some clothes or get some that will help you sit
comfortably.
 Make a silent, firm commitment to do your meditation practice

regularly.
It is very important to do this. This is because it is very possible that

at the time you decide to start you daily meditation program you are
in a highly inspired state, which might not be sustainable over time.
Having the meditation environment set-up will make it easier to
maintain your consistency even during these "uninspired" periods.
Having everything in place, believe me, dramatically increases the
chance that you just plop down on your cushion and do your daily
meditation.
110
3. Don’t Set a Definite Time for Your Daily Meditation:
This is similar to mistake #2 in that setting a definite time for your

daily meditation is a significant psychological factor in getting you to
be consistent with your practice. Just trying to find random times in
the day to do your meditation will generally work once in a while and
usually only for a short period of time. You must set a time and if
possible set this time to early in the morning, before all the
distractions of life begin.
4. Think Meditation is Too Hard & Give-up:
Forget about all you have read with regard to how meditation is
supposed to work and instead just do your best. Given that just
sitting still and focusing on your breath can be hard, it is fully
understandable that one is going to have trouble watching the swift
and subtle mind. We all fail and fail repeatedly and there is no shame
in that. The only mistake is to not get back up the next day and try
again. So don’t give up, just keep going and your mental muscles will
develop. They have no choice. If you exercise them they develop. So
don’t judge yourself harshly and keep the golden rule of Meditation all
the time in the back of your mind, it is — Keep Going!
5. Look for Immediate Results:
In our age of instant gratification, trying to get the fastest results

possible with minimum effort seems to be the mantra. Diet pills,
cosmetic surgery, mega millions lottery, medications for everything
under the sun, recreational drugs, constant electronic stimulation, etc,
etc. have made trying to get "the kick" the prime objective. Well
sorry; meditation is like getting wet while walking in a misty fog. You
don’t even realize you are getting wet, but if you stay out there long
enough you will be completely soaked. Meditation is the blossoming of
goodness. It will happen on its own, in its own sweet time. Don’t
worry about the results just put your best foot forward and keep
marching ahead. Soon you will find yourself standing on Heaven’s
111
Doorsteps.
Conclusion:
So today, setup your environment, decide on a time, and don’t

worry about success or failure; JUST BEGIN YOUR DAILY
MEDITATION PRACTICE. There is nothing in life more important
than this.
112
Chapter 24
Stretch Pose for Core Abdominal Strength
The very first kundalini yoga pose from the Free Online Illustrated
Kundalini Yoga Poses & Exercises E-Book will be the powerful Stretch
Pose. This yoga pose is a frequent entry in many Kundalini Yoga
Kriyas, especially those that deal with opening, healing and balancing
the important navel chakra, the third chakra of the kundalini yoga
seven chakra system responsible for your abdominal region.
Early in your kundalini yoga practice, it is important to focus on the

abdominal area. This is because strengthening your navel center will,
not only give you important core energy to develop your yoga practice,
but will also help build your character and willpower, which are
essential for a long term consistent, fruitful practice.
Below, you will find 2 illustrations of kundalini yoga stretch pose, the
first is the normal pose, and it is followed by an illustration of the
modified version of stretch pose. You can also switch back and forth
between the two poses, as you develop your abdominal strength.
Below that are practice details and instructions for this most important
kundalini yoga exercise. Also, provided are the online Kundalini Yoga
Kriyas which use this posture.
113
Picture of Kundalini Yoga Stretch Pose
Picture of Beginner Kundalini Yoga Stretch Pose
Kundalini Yoga Stretch Pose Practice Details:
a. Instructions for Kundalini Yoga Stretch Pose:
 Lie on your back.
 Place your hands under your buttocks palms facing down (to
support your lower back).
114
 Raise your heels 6 inches, point your feet and toes away from
you, raise your head slightly and stare at your toes. You will feel
the abdominal muscles go to work immediately.
 Begin Breath of Fire Breathing Exercise.
b. Duration for Kundalini Yoga Stretch Pose:
 15 seconds -11 minutes.
c. Benefits of Kundalini Yoga Stretch Pose:
 Builds abdominal strength.
 Increases core energy and power.
 Helps develop the much coveted 6 pack abs.
 Opens, heals and balances the Manipura Chakra (aka. Nabhi

Chakra, Navel Chakra, Solar Plexus Chakra) which is the seat of
willpower. It is recommended to build this center early in your
Yoga practice as it will give you the strength and character to
see things through.
 Improves your digestive system.
d. Practice Tips for Kundalini Yoga Stretch Pose:
 To modify this pose you can do this posture with your legs bent
at the knees, or do one leg at a time. Either way you will reduce
the pressure on the abdominal muscles.
 Be careful with your lower back when practicing this pose, roll
more of your arms underneath you to help give it more support.
115
Chapter 25
Eagle Pose for Powerful Aura
This second Kundalini Yoga pose in the Free Online Illustrated

Kundalini Yoga Poses & Exercises E-Book is perhaps the most depicted
pose of Kundalini Yoga, it is the Eagle Pose. This pose is also part of
many Kundalini Yoga kriyas, and is part of the famous Kundalini Yoga
Morning Wake-up Series.
This pose does not work on any specific chakra of the Kundalini Yoga
Seven Chakra System per se, but, in fact works on building your aura
or magnetic field instead. Your aura is the total strength of your
nervous system and it protects you from the unseen forces. This aura
is also responsible for you presence, charisma, magnetism and the
impact you have on others.
Below, you will find an illustration of Kundalini Yoga Eagle pose,

practice details and instructions for this fantastic Kundalini Yoga
exercise. Also, provided are the online Kundalini Yoga Kriyas which
use this posture.
Picture of Kundalini Yoga Eagle Pose
116
Kundalini Yoga Eagle Pose Practice Details:
a. Step-by-Step Instructions for Kundalini Yoga Eagle Pose:
 Sit up with your legs crossed. You can also sit on a chair if
necessary.
 Raise your arms to 60 degrees keeping the elbows straight.
 Curl your fingers in towards your upper palms. Note: Do not

make a fist. Point your thumb up towards the sky.
b. Duration for Kundalini Yoga Eagle Pose:
c. Benefits of Kundalini Yoga Eagle Pose:
 Strengths your Aura and Magnetic Field.
 Gives you charisma, charm, magnetism and presence.
 Give you the ability to heal others.
 Gives you the ability to uplift and inspire others.
 Gives you the ability to influence others (please use wisely).
 Protects you from unseen forces (negative thoughts, viruses,

bad vibrations etc.)
d. Practice Tips for Kundalini Yoga Eagle Pose:
 As you become more proficient in Eagle Pose, try not to give up

on the first sign of discomfort. If you see through these first
points of resistance, the exercise will get easier as your
energetic pathways open up.
 Ride Breath of Fire to help you get through the shoulder pain.
The Breath of Fire will also help with charging your magnetic
117
field and building your aura. Take a break though from Breath
of Fire if you start to feel uncomfortable.
118
Chapter 26
Archer Pose for Self Confidence
Kundalini Yoga is often called the yoga for warrior saints and the one
pose that perhaps best reflects this unique attitude is Archer Pose.
This pose will be the third entry in the Free Online Illustrated Kundalini
Yoga Poses & Exercises E-Book.
Archer Pose is often part of Kundalini Yoga kriyas geared towards

expansion of energy and self, as it helps open up your psychic
channels to promote the greater flow of energy and power. It works
on all the chakras of the Kundalini Yoga Seven Chakra System
simultaneously, helping them open, heal and balance.
Below, you will find an illustration of Kundalini Yoga Archer pose,

practice details, cautions and instructions for how to employ this
powerful posture to help boost your confidence and self-esteem. Also,
provided are the online Kundalini Yoga Kriyas which use this pose.
Picture of Kundalini Yoga Archer Pose
119
Kundalini Yoga Archer Pose Practice Details:
a. Step-by-Step Instructions for Kundalini Yoga Archer Pose:
 Stand and place your feet wide apart.
 Now have your left foot pointing to your left, have you right foot
pointing in slightly, the heels of both feet should be in a straight
line. Your torso should be straight and facing forward.
 Low lean to the left so that 70% of your weight is on your left
leg. Your left knee should occlude your left foot from view if you
were to look down. There should be a stretch in your right
upper thigh.
 Now extend your left arm out to the left as if holding a bow and
turn your head to the left and gaze over your left fist.
 Now with the right hand pretend as if you are pulling back the
bowstrings. Your right hand should be all the way past your
right chest.
 Do Long Deep Powerful Breathing while holding this posture and

gazing steadily over your left fist.
 With every breath, engage the mind, and feel yourself expanding
and growing more and more powerful. Keep you gaze deadly
focused, with the intent that you are breaking through all
obstacles and barriers.
 After half the time reverse the direction of the posture.
b. Duration for Kundalini Yoga Archer Pose:
 1 minute - 3 minutes / side
c. Benefits of Kundalini Yoga Archer Pose:
 Excellent yoga posture for your entire body, mind and spirit.
 Opens up and expands your energy channels.
120
 Builds confidence, courage and self-esteem.
 Helps the body eliminate stress from deep within the tissues.
 Expands and builds your nervous system.
 Improves concentration and mental focus.
 Expands your chest and lungs, improving your respiratory

system.
 Good for toning your leg muscles and strengthening your

shoulders.
d. Practice Tips for Kundalini Yoga Archer Pose:
 If you are already an egomaniac and have power issues, this

exercise is not for you. This posture is going to make you feel
very powerful, strong and brave so use it accordingly.
121
Chapter 27
Spinal Twists for Lower Back
Veteran yogis know that as soon as we start to mention lower back

exercises or spinal workouts, we are entering the domain of kundalini
shakti. This is because kundalini energy resides as pure potential at
the base of the spine, and exercises which target this lower back
region, inevitably tend to stimulate this latent energy, often causing
her to stir and awaken. Kundalini Yoga Spinal Twists is no different.
In fact, much of the design of this exercise is to stimulate kundalini at

the base of the spine, so along with helping you stretch your lower
back, this exercise will also help you with realizing your full human
potential. As I have mentioned before, doing spinal warm-ups is very
key before doing any yoga sets, as this not only helps prevent injuries,
but also helps to prepare the spine for the conduction of energy
throughout the important regions of the body. The Spinal Warm-up
Series is the best set to get your entire back ready for more vigorous
yoga, and Yoga Spinal Twists demonstrated here in this article, can be
used to substitute for the spinal twists which are given with the Spinal
Warm-up Series. Using this variation of Spinal Twists can help you
add variety to your workout and also, this version has some different
benefits than the original as well.
Some of the important aspects of Yoga Spinal Twists are the hand
position and the breathing that accompanies this exercise, so be sure
to pay special attention to these two parts. This exercise will be part
of the following 2 free online e-books here on Mastery of Meditation
and Yoga: Free Hatha Yoga Poses and Online Kundalini Yoga Exercises,
where you will find a large collection of other yoga poses and
exercises, fully illustrated and detailed.
Please also follow the guidelines on how to practice yoga, which I have
detailed in the following 2 articles, Beginner's Guide to Yoga Practice
and Guidelines for Kundalini Yoga Practice.
122
Yoga Spinal Twists for Stretching Lower Back
Illustration #1 Starting Position for Yoga Spinal Twists
Illustration #2 Lower Back Stretch Left
123
Illustration #3 Lower Back Stretch Right
Yoga Spinal Twists for Stretching Lower Back:
a. Instructions for Yoga Spinal Twists:
 Sit in easy pose (legs crossed). You can see I am using a

cushion in the illustrations above and sitting in Burmese Style
(one leg in front of the other).
 Extend both arms behind you, interlace your fingers and pull
your hands away from your lower back, as I have demonstrated
in illustration #1.
 Close you eyes and concentrate on the base of your spine.
 Inhale through the nose as you twist to the left. Then exhale
through the nose as you twist right.
 Start slowly and allow the back muscles to get limber and
warmed up before picking up your pace.
 Continue at a smooth, steady pace for the duration of the

exercise.
124
b. Duration for Yoga Spinal Twists:
 1-5 mins
c. Benefits of Yoga Spinal Twists:
 Excellent for stretching your lumbar spine and lower back region.
 Strengthens your lower back muscles.
 Stimulates Kundalini Shakti (Energy) at the base of the spine.
 Stretches your shoulder and arms.
 Improves your respiratory system.
 Helps balance your energies and creates internal harmony.
 Good for your digestive system.
d. Practice Tips for Yoga Spinal Twists:
 Take a break in between in you start to feel dizzy or tired, then

start again once ready.
 Great exercise to use in the beginning of any set to stretch and

warm-up the lower back and spine.
 If you have back problems, twist slowly and don't over strain.
As your back heals you can pick up the intensity.
125
Chapter 28
Kundalini Jesus Pose for Inner Strength
Before I get into this wonderful Kundalini Yoga pose I would like to
encourage you all to participate in the most interesting survey on
enlightenment that I am currently running on Mastery of Meditation &
Yoga. Here is the link to this survey, please do take a moment and
give your input: "Survey: How Many Enlightenment Experiences Have
You Had?" Now onto the yoga pose which captures the very essence
of sacrifice and compassion, while at the same time building inner
strength and willpower.
A core concept in all religions, which is also very much a part of

Kundalini Yoga, is the idea other mindedness. This simple, yet
invaluable idea, is simply that we ought to not just live for ourselves,
but also ought to find ways to have the strength and energy to help
others. Well, the following Kundalini Yoga pose makes it possible for
you to integrate this beautiful concept right into your yoga practice.
I call this pose, the Jesus Pose, in honor of one of the greatest
examples of inner strength and self-sacrifice that humanity has ever
known. We all know the wonderful benefits of yoga practice, but by
incorporating this exercise into your practice, you can take it to
another level by making the practice not just for yourself, but also for
others. In addition to cultivating this attitude of other mindedness,
this pose is also great for increasing your inner strength and willpower.
I tend to add this exercise to the end of my set, especially anytime I

am doing a Heart Chakra Set, but you can add it to other sets as well.
If you are a Kundalini Yoga teacher, I find the students really willing to
do this pose for longer periods of time despite discomfort it produces.
The motivating statement I use is along the lines of the following,
126
"Are you willing to carry the load for others who are unable or
unwilling to carry their own load?" From the response I see, the
answer always seems to be a resounding "YES!"
This, yoga pose, in the seventeenth, entry in the Free Online Kundalini
Yoga Poses E-book. As our collection of Kundalini Yoga poses grows
you will be able to use these exercises to create your own customized
yoga sets. To do so you can use the guidelines laid in the following
article: 6 Important Guidelines for Designing Kundalini Yoga Sets.
Kundalini Yoga Pose for Inner Strength & Sacrifice
Illustration #1: Kundalini Yoga Jesus Pose
127
Illustration #2: Kundalini Yoga Jesus Pose (Side View)
Kundalini Yoga Jesus Pose for Inner Strength & Sacrifice:
a. Instructions for practicing Jesus Pose for Inner Strength &

Sacrifice:
 You can do this pose, sitting on your heels in Rock Pose, sitting,
legs crossed in Sukh Asan, sitting on a chair or while standing.
Generally I do it in Rock Pose sitting on my heels, with my back
straight (as shown in the pose illustrations above).
 Bring your hands straight out to the sides with palms facing up.
The arms should be shoulder level and parallel to the ground.
Throw you head back and close your eyes.
 Begin Breath of Fire, at a pace and intensity which is comfortable

for you.
 Hold past the point of discomfort. Remember you are doing this
exercise to help burn the Karmic Debt of others and not just for
yourself. Keep that in mind as the pain tries to get you to quit.
b. Duration for Jesus Pose for Inner Strength & Sacrifice:
128
 1 minute - 11 minutes. Generally add this exercise to the end of
a set and do it such that you have to at least bear some
discomfort (see tips below for more on this as well).
c. Benefits of Jesus Pose for Inner Strength & Sacrifice:
 Helps burn the Karmic Debt of others.
 Builds your inner strength and willpower.
 Opens your Heart Chakra and makes you compassionate.
 Helps you develop the ability to sacrifice and be thoughtful of

others.
d. Practice Tips for Jesus Pose for Inner Strength & Sacrifice:
 Don't give up on the first sign of discomfort. If you can get

through that phase, you will find your energy systems opening
up and the exercise getting EASIER to sustain.
 If you are teacher, remind the students of the sacrifice they are
making here, this motivates and inspires them to hold on a little
longer than they normally would.
 Add this exercise to the end of a set and take your kundalini
yoga practice up to a higher level.
129
Chapter 29
Plank Pose for Arms and Upper Body
If you looking to tone up your arms, as well as strengthen your back

and spine, this pose is perfect for you. Plank pose is simple enough
for beginners to do and is a good way to balance your yoga workout
by adding some upper body work into it.
Plank position is a fundamental yoga pose, and is part of most schools

of yoga. Here on Mastery of Meditation & Yoga, it will be part of the
following 2 free online e-books: Free Hatha Yoga Poses & Online
Kundalini Yoga Exercises.
There are a few variations to this pose and in the pictures below I am
demonstrating a relatively uncommon variation, in which I do the pose
with toes extended instead of curled under. This variation is often
used in Kundalini Yoga and is a little more difficult than the basic
pose. I mention some of the other variations in the Practice Tips
section below as well.
Yoga Plank Pose for Upper Body Strength
Illustration #1 Basic Yoga Plank Pose
130
Illustration #2 Kundalini Yoga Plank Pose (Toes Extended)
Yoga Plank Position For Upper Body Strength:
a. Instructions for practicing Yoga Plank Pose:
 Most of us are familiar with doing push ups, and plank pose is
essentially the up position when doing a push up.
 For plank pose be sure to keep your body in a straight line, like I
have demonstrated above. Don't allow the butt to sag and the
hands should be directly underneath the shoulders.
 There are also the two typical eye position variations. You can
keep the eyes open and fix your gaze steadily at a point in front
of you (typical of Hatha Yoga), or you can do this pose with your
eyes closed (kundalini yoga).
 Breathing is normal, except if you are doing a particular

Kundalini Yoga Kriya, which might require you to do Breath of
Fire while holding Plank Pose.
b. Duration for Yoga Plank Pose:
c. Benefits of Yoga Plank Pose:
131
 Strengthens the arms, wrists, shoulders, back and spine.
 Develops your core strength and abdominal muscles.
 Tones the triceps.
 Good for improving your nervous system.
d. Practice Tips for Yoga Plank Pose:
 Advanced variations of Plank Pose include, lifting one leg up and

holding the pose, or lifting one arm up and holding the pose.
 In the Kundalini Yoga variation, the toes are kept extended as

show in illustration #2. This can put more pressure on the lower
back, so be careful when using this version.
132
Chapter 30
Deep Knee Bends for Thighs and Buttocks
One of the best yoga exercises for strengthening your legs is Frog
Pose for Toned Legs, but not far behind is another superb and simple
exercise for firming and toning your thighs and buttocks, and today I
would like to detail this excellent exercise for you. It is simply called
Yoga Deep Knee Bends or Deep Squats Yoga Exercise, and for those
familiar with my free yoga videos, you will have already encountered it
in the popular Rapid Weight Loss Yoga Exercises Set.
As kids there was a famous exercise that we all used to have fun
doing, which was called "Uttack Battack", which is essentially standing
up and squatting back down repeatedly, and Deep Knee Bends is
pretty much this same exercise with a small variation for the arms.
For those of you familiar with Indian Bollywood Actresses, Shilpa
Shetty, who is known for having a slim, fit and firm body, confessed
that this very exercise was instrumental in helping her shape and tone
her thighs and buttocks early in her career as well. So for those of
you looking to get your legs and butt toned and shapely, it's time to
revisit this favorite exercise from the days past.
Of course, there are more important benefits to having your lower

body strong and fit, than just sexy looks, and a workout including
Deep Knee Bends is sure to help you enjoy those many benefits as
well. These I have detailed below in the practice section for this
exercise. In addition, you will find cautions, modifications and
illustration of this exercise in that section as well. Deep Squats Yoga
Exercise will be part of the following 2 free online e-books here on
Mastery of Meditation and Yoga: Free Hatha Yoga Poses and Online
Kundalini Yoga Exercises, where you will find a huge collection of other
yoga poses and exercises, fully illustrated and detailed.
133
Please also follow the guidelines on how to practice yoga, which I have
detailed in the following 2 articles, Beginner's Guide to Yoga Practice
and Guidelines for Kundalini Yoga Practice.
Yoga Exercise to Firm and Tone Thighs and Buttocks
Illustration #1 Deep Knee Bends Starting Position
134
Illustration #2 Deep Knee Bends Ending Position
Illustration #3 Deep Knee Bends Ending Position - Side View
Deep Squats Yoga Exercise for Toned Thighs and Buttocks:
a. Instructions for Deep Squats Yoga Exercise:
 Stand with your feet shoulder width apart.
 Extend both arms straight out in front of you, with fingers

extended and palms facing down. Illustration #1.
135
 Find a point in front of you to concentrate on, this will help you
with your balance and focus.
 Inhale through the nose as you squat down slowly. You should
try to squat down to where you are making a ninety degree
angle at your knees as I have shown above in Illustrations 2 and
3.
 Exhale as you slowly stand back up.
 Continue at a smooth, steady pace for the duration of the

workout.
b. Duration for Deep Squats Yoga Exercise:
 1-5 mins
c. Benefits of Deep Squats Yoga Exercise:
 Excellent for firming and toning your thighs and buttocks.
 Increases energy and builds vitality.
 Helps burn fat and calories to promote healthy weight loss.
 Works on your fitness level by increasing your heart rate and

circulation.
 Increases virility and improves sexual fitness.
 Strengthens your shoulders.
d. Practice Tips for Deep Squats Yoga Exercise :
 If you have bad knees you need to careful with this exercise.
Only go as far down as you are comfortable.
 If you feel your thighs burning too much, stop and take a short
break. Then begin again once you have recovered.
 If your shoulder tiers, but your legs feel strong, you can lower
your hands and continue with the squats.
136
 Another great exercise that I would like to mention for shaping
and toning your thighs and butt is Yoga Chair Pose and you will
find details for that exercise in the following article: Yoga Chair
Pose for Sexual Health.
137
Chapter 31
Yoga Positions for Beginners for Daily

Morning Practice - Kundalini Yoga
Morning Wakeup Series
Beginner Yoga Poses for Daily Morning Practice
The following beginner’s Kundalini Yoga Set is also described in this

post (Morning Wakeup Kundalini Yoga Set), but I am including here as
part of the Kundalini Yoga Kriyas Book for the sake of completeness
and better organization.
Even though this set of yoga positions and exercises is simple for the
beginner yogi to do, it is not any less valuable than many advanced
Kundalini Yoga Kriyas. It is an excellent yoga set with a wide range of
great benefits. In fact, it is a set which encompasses many of the
daily recommendations of Kundalini Yoga.
THIS CHAPTER HAS A VIDEO, BELOW IS THE VIDEO LINK:

Beginner Kundalini Yoga Exercise Video
The Pranayama (breathing exercise) used for most of this set is the
Breath of Fire, which is described in Breath Control & Yoga Pranayama
Book - Breath of Fire Breathing Exercise - Ch 1. Here is also a video
demonstration of Breath of Fire Breathing Exercise to help make sure
you doing it correctly.

Breath of Fire Kundalini Yoga Pranayama Video
138
Overview of Beginner’s Morning Wakeup Kundalini Yoga
Exercises:
The yoga postures and exercises below, should be done in sequence

without taking a break in between if possible. The set can be done
anytime of the day, although it is best done in the early morning
hours. Even though this set is designed for beginners, I still
recommend reading the 10 Guidelines for Kundalini Yoga Practice post
first before starting it.
This set is ideal for beginning a Kundalini Yoga practice and done
regularly can help form a very good foundation from which to progress
to more advanced work. It is also suitable for doing prior to a
meditation session.
In addition, this set has the advantage of not requiring much time so
can be perfect for those with a busy schedule. Overall, the set works
on your respiratory, digestive, immune and nervous systems.
How To Do Beginner Morning Wakeup Kundalini Yoga

Exercises:
1. Yoga Rowing Exercise:
a. Instructions for Yoga Rowing Exercise:
 Sit up with both legs extended straight out in front of you.
 Extend the arms and have the thumbs facing up towards the
sky, fingers extended forward and keep the elbows straight.
 Lean back 20-30 degrees - Inhale. Then lean forward about the
same distance and exhale.
 Continue at a moderate pace.
139
b. Duration for Yoga Rowing Exercise: 1-3 minutes.
c. Benefits of Yoga Rowing Exercise:
 Opens up the Solar Plexus.
 Promotes flexibility in hamstrings and hips.
d. Practice Tips for Yoga Rowing Exercise: Your knees may bend
slightly but elbows should remain straight. Curl your toes back towards
you to accentuate the stretch in the calves.
2. Yoga Single Leg Extensions:
a. Instructions for Yoga Single Leg Extensions:
 Sit up with both legs extended.
 Raise your left leg. Hold your toes/foot with both hands. Begin
Breath of Fire Breathing Exercise.
 Switch legs halfway through the exercise.
b. Duration for Yoga Single Leg Extensions: 1-3 minutes / leg
c. Benefits of Yoga Single Leg Extensions:
 Stretches the Sciatic nerve and hamstrings.
d. Practice Tips for Yoga Single Leg Extensions:
If you can’t hold your toes, hold as far up your leg as you can and curl
your toes back towards you. Your leg should be straight and you
should try to sit up. If you are just beginning your yoga practice, be
careful not to over stretch and incur injury.
140
3. Yoga Bridge Pose: (also called Yoga Table Top Pose)
a. Instructions for Yoga Bridge Pose:
 Raise yourself on your palms and feet keeping your torso parallel
to the ground. You should be facing the sky. The feet are hip
distance apart while the hands are shoulder width apart. Your
fingers point away from you.
 Begin the Breath of Fire Breathing Exercise.
b. Duration for Yoga Bridge Pose: 1-3 minutes.
c. Benefits of Yoga Bridge Pose:
 Helps the immune system.
 Strengthens the arms and back.
d. Practice Tips for Yoga Bridge Pose:
Press your hips upwards towards the sky and try to keep your back
straight. Rest your head on your collar muscles. For starters, take
frequent breaks if the arms get tiered and then restart the pose again
when ready.
141
4. Kundalini Yoga Stretch Pose: (Article: Illustration of Kundalini
Yoga Stretch Pose)
Picture of Kundalini Yoga Stretch Pose
Picture of Beginner Kundalini Yoga Stretch Pose
142
a. Instructions for Kundalini Yoga Stretch Pose:
 Place your hands under your buttocks palms facing down (to
support your lower back).
 Raise your heels 6 inches, point your feet and toes away from
you, raise your head slightly and stare at your toes.
b. Duration for Kundalini Yoga Stretch Pose: 1-7 minutes.
c. Benefits of Kundalini Yoga Stretch Pose:
 Builds the Navel Center.
 This exercise works on your Manipura Chakra (aka. Nabhi

Chakra) which is the seat of willpower. It is recommended to
build this center early in your Yoga practice as it will give you
the strength and character to see things through.
d. Practice Tips for Kundalini Yoga Stretch Pose:
To modify this yoga pose you can do this position with your legs bent
or do one leg at a time. As a beginner, it may take you some time to
develop your abdominal strength, but if you stick with this exercise it
will go a long way in helping you develop this important area.
5. Kundalini Yoga Tuck Pose:
a. Instructions for Kundalini Yoga Tuck Pose:
143
 Bend your legs and bring your knees towards your chest.
 Wrap your hands around your knees, raise your head and bring
your nose between your knees.
b. Duration for Kundalini Yoga Tuck Pose: 1-3 minutes.
c. Benefits of Kundalini Yoga Tuck Pose:
 Works on the digestive system.
d. Practice Tips for Kundalini Yoga Tuck Pose:
If your back of neck hurts it means your digestive meridians need

work. Often when starting a yoga practice, our weaknesses are
exposed, look at this as an opportunity to get healthier and more fit.
6. Kundalini Yoga Eagle Pose:
Picture of Kundalini Yoga Eagle Pose
144
a. Instructions for Kundalini Yoga Eagle Pose:
 Sit in Easy pose (cross legged simple, also called Sukh Asana).
 Raise your arms out to the sides and up 60 degrees.
 Curl your fingers in towards your upper palm (not quite, but like
a fist) then point your thumbs up towards the sky.
 Keep your head up and elbows straight.
b. Duration for Kundalini Yoga Eagle Pose: 1-3 minutes.
c. Benefits of Kundalini Yoga Eagle Pose:
 Works on the Magnetic Field.
 Increases the power of your presence.
 Makes you charismatic.
d. Practice Tips for Kundalini Yoga Eagle Pose:
Try to keep your arms up and elbows straight. Don’t give up at the
first sign of discomfort. As you develop your yoga practice, try to hold
this pose longer it will help develop your willpower and spirit, as a
beginner don’t over do it.
7. Yoga Corpse Pose: (also called Shav Asana)
a. Instructions for Yoga Corpse Pose:
 Lie on your back and have your arms out to your sides about six
145
to twelve inches away from your body.
 Turn your palms slightly upward.
 Relax your body and breath.
b. Duration for Yoga Corpse Pose: 5 minutes.
c. Benefits of Yoga Corpse Pose:
 Allows the body to consolidate the gains from the previous

exercises.
 Helps the body heal and rejuvenate itself.
 Promotes relaxation and peace.
d. Practice Tips for Yoga Corpse Pose: Try to consciously relax your
entire body. Release all your tensions and worries and stay in the
present moment as best you can.
146
Chapter 32
Kapalbhati Yoga Breathing Exercise for

Optimum Health & Healing
Kapalbhati Yoga Pranayama

Free Online Video of Kapalbhati Yoga Pranayama
What Is Kapalbhati Yoga Pranayama (Kapal Bhati Breathing

Exercise):
Of the many wonderful pranayamas that Yoga gives us, Kapalbhati

(aka Kapal Bhati) is one of my favorite breathing exercises. It is not
at all complicated to do and yet, when done even for a short time
consistently, the benefits are undeniable. If there was only one
pranayama that you elected to do, Kapalbhati might well be the one to
pick - it’s that good!
Kapalbhati of course dates back to the Yoga Sutras of Sage Patanjali,

but recently its popularity has been revived by the work of Ramdev
Swamiji. Kapalbhati is part of Ramdev Swamiji’s set of 6 pranayamas
and the practice of this set has spread like wildfire across India as well
as the rest of the world. Kapalbhati, in my view, is like the corner
stone of this set and many of the absolutely unbelievable benefits that
practitioners have been getting from practicing Ramdev Swamiji’s set,
I am sure, can be attributed to this powerful breathing exercise.
Below are the details of Kapalbhati Yoga Pranayama.
147
Benefits of Kapalbhati Yoga Pranayama (Kapal Bhati Breathing
Exercise):
Primary:
 Works on the Heart Center (Anahat Chakra) and associated

organs and systems of that region. Thus improving respiration,
lung capacity and blood circulation. Kapalbhati helps cure
associated diseases of this region (asthma, bronchitis etc).
 Works on the Naval Center (Manipura Chakra) and associated

organs and systems in that regions. Thus improving
digestion and elimination. Cures diseases and imbalances
associated with this region such as indigestion, gas, diabetes,
etc.
 Practiced over time, Kapalbhati Pranayama also helps reduce

abdominal fat, fight obesity, tone abdominal muscles and bestow
core abdominal strength and power.
 From an emotional stand point Kapalbhati Pranayama purges the

system of accumulated emotional debris such as anger, hurt,
jealousy, hatred etc., thus dissolving the blockages and
removing the imbalances such emotional history causes in the
energetic pathways. The cleansing of the energetic pathways
(nadis) increases the magnitude and flow of prana (life-force)
and Kundalini Shakti (energy) throughout all regions of the
body.
 From a mental stand point Kapalbhati Pranayama assists in

throwing out all negative thoughts from the psyche. thus,
helping to cleanse and illuminate the mind.
 From a body stand point Kapalbhati Pranayama should be used

to eject any illnesses, diseases, weaknesses from the body thus
148
allowing it grow in health, vitality and vigor.
Secondary:
 Generates heat in the system to help dissolve toxins and waste

matter.
 Adds luster and beauty to your face.
Cautions for Kapalbhati Yoga Pranayama (Kapalbhati Breathing

Exercise):
If you feel dizzy or nauseous you should slow down the force and pace
of Kapalbhati pranayama or stop entirely and return to normal
breathing.
 If you have acid or heat related gastric issues such as ulcers you
should use caution with Kapalbhati Pranayama.
 Kapalbhati is not to be practiced by those suffering from high

blood pressure, heart disease, stroke or epilepsy.
How To Do Beginner’s Kapalbhati Yoga Pranayama

(Kapal Bhati Breathing Exercise):
To practice this breathing exercise sit up in a comfortable position,

cross-legged is best.

 Have your hands in Gyan Mudra. In Gyan Mudra have your

thumb tips and index finger meeting, with the wrists resting
149
gently on the knees and the palms turned slightly upwards.
 Now expel the air as forcefully as you are comfortable with

through the nose. This should cause the abdominal muscles to
contract sharply and should draw the abdomen inwards towards
the spine (like when you suck in your stomach). Then allow the
inhalation to occur completely passively without any additional
effort. To repeat, the exhalation is done using conscious sharp
force, while the inhalation is just a recoil action bringing the air
back into the lungs. All the breathing takes place through the
nose. Right after the passive inhalation, exhale again forcefully
and continue at a steady rhythm.
 Do a round of 10 repetitions.
 Work your way up to doing 5 rounds, while taking a break

between each round.
 Practice Note: Unlike doing Bhastrika Yoga Pranayama you use

force during both the inhalation and the exhalation, in Kapalbhati
force is only to be used during the exhalation.
How To Do Intermediate Kapalbhati Yoga Pranayama

(Kapalbhati Breathing Exercise):
Once you feel comfortable with the Beginner’s version of Kapalbhati

Yoga Pranayama, perform the breathing exercise with more force if
possible and also increase the number of repetition per round to 50.
You may also prefer to do a single round, but with many more
repetitions instead (up to 5 minutes worth)
150
How To Do Advanced Kapalbhati Yoga Pranayama
Build up to doing this pranayama for 15 minutes straight or equivalent

number of rounds with more repetitions per rounds.
Secret of Kapalbhati Yoga Pranayama

The secret of the success of Kapalbhati Yoga Pranayama lies in where

your mind is when doing this terrific breathing exercise. If you need to
cure your body, then with every exhalation imagine that disease is
being purged from your system. If you need to regain emotional
balance, then again, with every exhalation visualize the negative
emotions or weaknesses being thrown out of your system. If negative
thoughts are the issue, let every exhalation expel them from your
heart and mind.
The power of the mind has been well documented, you are read about
some of it’s incredible capability in this article Mind Power to Manifest
Intentions & Desires Instantly, so use your mind to help you
accomplish that which you have intended and unleash the full potential
of Kapalbhati Yoga Pranayama.
151
Chapter 33
So Hum Mantra Meditation Technique:

Free Guided Meditation Book for Daily
Practice
Background of So Hum Mantra Meditation Technique:
The simple, yet profound, So Hum Meditation technique is probably

one of the most popular Mantra Meditations. It emerges from the
Yoga school of Hindu Philosophy and belongs in the category of Japa
Meditations (Meditations that require the chanting of Mantras).
The So Hum (aka So Ham, Soham or Sohum) Mantra Meditation, done

sincerely, is very effective in bringing about a complete transformation
of individual consciousness. So Hum literally means "That I am " (So
= "That" or "Thou" or "Divinity"; Hum = "I am") and the mantra’s aim
is to bring about this union (yoga) between your individual
consciousness and Divine Consciousness. Another way to interpret
this is that the meditation brings about the realization that all that you
see is yourself — The Observer is the Observed.

So Hum Mantra Meditation Technique Video
Tools Required for So Hum Mantra Meditation Technique:
 An alarm clock, stop watch or other time device.
 Or you can use a traditional bead necklace (Mala) to count

repetitions if you prefer.
152
Benefits of So Hum Mantra Meditation Technique:
Primary Benefits:
 Realization of your Divine Nature.
 Realization of the non-dual Nature of Reality.
 Stress Reduction, Relaxation, Peace and Tranquility.
 Spontaneous Joy and Happiness.
Secondary Benefits:
 Promotes Self-Healing.
 Builds mental focus and concentration.
So Hum Mantra Meditation Technique Cautions:
 None.
Guided So Hum Mantra Meditation Technique:
Follow the step-by-step guided meditation below to practice this

technique.
 Sit in a comfortable cross-legged position. You may also sit on a

chair or lie on your back to practice this meditation.
 Set your alarm or other time device for 10 to 20 minutes. If

using a Mala (rotary\prayer beads) do the appropriate count (for
a traditional 108 bead mala its about 1 full cycle through the
mala).
 If sitting, elongate your spine upwards, lengthen your neck and
153
subtly bring your chin back and in, like a soldier at attention.
This will align the spine with the back of your head.
 Place your hands in Gyan Mudra (Gesture of Knowledge). Which

is thumb and index finger lightly meeting, wrists resting gently
on the knees and palms facing upward. The other 3 fingers are
extended.
 Try to remain as still as possible.
 Now inhale slowly while saying the sound "Soooooooo" mentally

and then slowly exhale while silently saying the sound
"Hummmmmm".
 After spending about half the time in meditation as described

above, start with every cycle to feel your awareness expanding
and merging with the Universe Consciousness. So as you
continue to chant silently the mantra in rhythm with your breath,
feel its real meaning acting upon you.
 Continue for the duration of the meditation.
 At the end of the meditation, try to remain with the all inclusive
awareness and sense that all is included in you.
So Hum Mantra Meditation Technique Tips:
 Another way to practice the So Hum Mantra Meditation is to

visualize life, light and Divine energy flowing into you when you
inhale and mentally say "Soooooo" and to feel your egocentric
limited consciousness flow out and evaporate into the
atmosphere as you exhale and mentally say "Hummmmm". This
variation is also consistent with the meaning of the Mantra.
154
 At you develop this practice increase the exhalation phase such
that it grows to about two times the inhalation phase.
Secret of So Hum Mantra Meditation Technique:
Where did this Mantra come from? That is the secret of this Mantra.
It is actually the sound of the breath during inhalation and exhalation.
Inhalation sounds like "Soooooo", while exhalation sounds like
"Hummmmm". So this is the music of life and by practicing this
meditation we can learn to dance in tune with it.
155
Chapter 34
Week 3 Syllabus:
Objectives:
Knowledge:
 Benefits of Yoga and Meditation.

 Mastering Daily Yoga Practice.
 Learn Yoga Mudras.
 Mastering Daily Living.
Techniques:
 Learn Camel Pose.

 Learn Chair Pose.
 Learn Downward Facing Dog Pose.
 Learn Bow Pose.
 Learn Yoga Frog Exercise.
 Learn Locust Pose.
 Learn Aura Cleansing Yoga Exercise.
 Learn Core Abdominal Power Yoga Set.
 Learn Anuloma Viloma Pranayama
 Learn Zen Meditation - Zazen.
Articles for Study:
 Top 10 Profound Benefits of Meditation

 Top 10 Health Benefits of Yoga
 Comprehensive Guide to Yoga Mudras
 5 Excellent Yoga Tips to Elevate Your Practice
 10 Things to Do Everyday for a Happy and Meaningful Life
Daily Practice:
156
Pranayama: 3-5 mins
 4 Part Deep Breathing Exercise
 Camel Pose for Health and Wellbeing

 Chair Pose for Sexual Health
 Downward Facing Dog Pose for Nerve Strength
 Bow Pose for Eternal Youth
 Frog Pose for Toned Thighs
 Locust Pose for Digestive Power
 Yoga Exercise to Cleanse Your Aura
Yoga Set: Each Day Practice the Set – 5-15 mins
 Core Abdominal Power Yoga Set
Meditation: 15 mins
 Zen Meditation Technique
157
Chapter 35
Top 10 Profound Benefits of Meditation
Benefits of Meditation
Meditation is an art that has been around since the dawn of the age of
man. This is not a statement to be brushed over. After all, many
things about mankind have changed over time, but the profound art of
meditation is something we have clung to dearly. This is because
there is no substitute for meditation. Nothing else, single handedly,
bestows the many wonderful blessings that meditation brings… in fact
nothing else even comes close. In this article I will outline the top 10
benefits that meditation brings and hopefully it will inspire all to learn
and practice this timeless art.
1. Enlightenment:
This is the one ultimate purpose of meditation. To help you discover

the True Non-Dual Nature of Reality. To make you realize that your
True Self is Divine and One with God.
2. Peace & Tranquility:
The mind of one who meditates is like the easy, leisurely flow of the
Ganges River, as compared to the ordinary mind, which is like Niagara
Falls. In other words your mind is at peace, deeply silent and so you
are at peace.
3. Wisdom:
Meditation opens up the channels of communication between all levels

of your being. What this means is that you have access now to the
guidance that is coming directly from your Divine Self. This link gives
rise to the flow of intuition and wisdom.
158
4. Joy & Happiness:
Meditation strips away the layers of false identity that mask your True
Self from shinning through. Once you eliminate these false egos and
stop catering to their nonsense you can reside in your True Nature.
This brings forth joy and happiness as it allows you to be at ease with
life, existence and yourself.
5. Love & Compassion:
As meditation reveals to you the interconnectedness of all humanity a

great sense of compassion and love will spontaneously emerge.
Knowing that deep within we are all divine in nature will change the
way you view the apparent differences you see in others. This will also
dramatically improve your relationships both intimate and casual.
6. Stress Reduction & Good Health:
This goes hand in hand. As meditation teaches you the art of living in
the present moment, anxiety and worry fade more and more into the
background. This state of relaxed awareness is most beneficial, to not
only helping the body heal itself, but also for preventing illness and
disease by eliminating the poison of stress.
7. Improved Brain Function:
All serious meditators know how much their brain function has been
enhanced by meditation. Now, empirical studies every day are
indicating this link. Meditation will undoubtedly increase your
awareness and will significantly increase your intelligence.
8. Discover Your Purpose & Gifts:
As you start to drop those aspects of you that are artificial and
pretentious you will get a chance to see the real you. The natural
159
parts that are not put on will emerge. This will give you insight into
who you really are and what you really love in life. That is the secret
of mastering the art of living and discovering your true talents, gifts
and purpose. That which you love, you do for its own sake without the
need for reward or accolades. Once this is discovered, life can be lived
with passion, zeal and independence.
9. Yogic and Psychic Powers:
We currently use only about 10% of our brain capacity. The practice
of Yoga and Meditation awakens those regions of the Brain that
normally lie dormant. When these areas of the brain are activated the
powers they hold are unleashed. Such powers, used wisely, can be of
benefit to others and of help to you in making progress on the spiritual
path.
10. Magnificence:
Charisma, Confidence, Courage, Character and Balance are all brought

about by meditation. This leads to an individual who is immensely
charming and magnetic. Best word I could think of to describe the
collective affects of these personality improvements was Magnificent.
Meditation will let your magnificence shine through.
160
Chapter 36
Top 10 Health Benefits of Yoga
Benefits of Yoga
Yoga is currently taking its final exam. Even though this science dates
back many thousands of years, it has only recently come to the West.
This is where Yoga is being empirically tested. The Western mind
demands results and evidence, if none are produced, the system does
not survive. This is a valuable approach and Yoga is currently being
put though the rigors of this process. So far Yoga is passing with
flying colors. Don’t get me wrong, its not that the East did not expect
that, its just that this approach filters out the fraudulent and frivolous
methodologies, which might otherwise survive simply because of
superstition and fear, and the East is just as happy that this is being
done as the West. This scrutinizing process results in separating the
stones from the diamonds and the diamond that is Yoga is starting to
shine though bright and clear.
Over the last three to four decades a great deal of research has been
done by the medical community and they now, more and more,
recognize the health benefits of Yoga. Below, I will highlight the top
10 health benefits that Yoga bestows and I hope it will inspire all of
you to take up this wonderful practice is some capacity and reap the
rich rewards as well.
The health benefits have been divided into 3 categories. The Physical
Health Benefits of Yoga, Emotional Health Benefits of Yoga and the
Mental Health Benefits of Yoga. A short explanation is given along
with each benefit to help you understand better the mechanisms that
Yoga employs to bestow it.
161
Physical Health Benefits of Yoga:
1. Energy: Yoga exercises, breath control training (pranayama) and

use of yoga body locks (bandhas) all work to activate and balance your
energy pathways, giving you the vitality and power you need to
maximize your potential.
2. Strength: By strength here we don’t just mean physical muscular

strength, although that will benefit greatly as well due to the steady
holding of yoga poses and the exercises that yoga incorporates, but
also the strength of your internal physiological systems. Strength of
your immune system, nervous system, digestive system, respiratory
system, circulatory system, reproductive system, etc.
3. Healing: The power of Yoga to heal ailments and cure diseases is

becoming more and more an integral part of mainstream medical
practice and treatment methods. This ability of Yoga to heal also
promotes longevity.
4. Flexibility: Yoga postures (asanas) are perhaps the best type of

exercises you can do to improve flexibility. Flexibility is essential for
avoiding injuries as well as for the health of the joints, tendons and
muscles.
Emotional Health Benefits of Yoga:
5. Peace: Yoga meditations and practice methodology promotes a

greater awareness and appreciation of the present moment, which
calms the mind and allows the peace deep within to surface.
6. Joy: With the maturing of a Yoga practice, the beauty and depth of
life become more apparent and the spontaneous joy of existence
emerges.
7. Compassion: Yoga values and philosophy, along with the practice

of yoga meditations, dissolves one’s egocentric reality, thus developing
other mindedness, thoughtfulness, generosity and compassion.
162
Mental Health Benefits of Yoga:
8. Brain Development: Yoga breathing exercises and yoga

meditations develop parts of the brain that are normally dormant.
Once these parts are activated the power of intuition, as well as other
latent powers are unleashed. In addition as the brain develops so
does your intelligence and clarity of thoughts.
9. Concentration: The requirement of many Yoga meditations to

keep the mind focused on a single object or mantra (sound vibrations),
helps to dramatically increase your power of concentration and focused
attention.
10. Awareness: Yoga can simply be called the Science of Awareness.

This is its primary purpose. To refine and increase awareness so that
you can penetrate the veil of the ordinary dualistic mind and encounter
your Divine Nature within.
163
Chapter 37
Comprehensive Guide to Yoga Mudras
Yoga Hand Gestures
In part 1 of this series I detailed 5 important Yoga Mudras for you,

which I will include in this Free Comprehensive Guide to Hand Yoga.
So below you will find Yoga Mudras Part 1 and following it are more
illustrations and details of yoga hand positions and how they can
enhance your personal spiritual practice. In the future, as I add more
yoga mudras to the website, I will include them here in this guide so
you have complete access to this wonderful science all in one place.
Yoga Mudras
An important aspect of yoga is the subtle, but key practice of hand,

body and eye postures, to invoke certain flows of energy and create
certain states of consciousness, called yoga mudras, hand yoga or
hand yoga gestures. In last month’s newsletter I introduced you all to
yoga mudras and provided 5 important mudras to start with. In the
newsletter I also mentioned I would be creating a comprehensive
guide to yoga hand gestures, and here now is that guide.
What exactly is Hand Yoga or Mudras?
Mudras are hand, body or eye positions that facilitate certain energy
flows in the body and by forming these mudras you can induce certain
states of mind and consciousness. Many of the meditation and yoga
techniques on this website utilize mudras and mudras are a key part of
yogic technology.
Hand yoga gestures generally work by preventing the dissipation of

prana (life-force) from the fingertips. In order to do this, one brings
the fingers together in various ways, which helps create certain subtle
164
energy circuits. These circuits then channel prana along particular
pathways to affect the mind/body complex in specific ways.
Although their effects are subtle, those with refined awareness can
sense the changes they produce.
Below you will find illustrations of many important hand yoga positions
and an explanation of what their benefits are. Many thanks, to the
hand model for these pictures, my wife Trupti .
Hand Yoga Gestures:
Hand Yoga Gesture 1: GYAN MUDRA:
Practice:
Taken by bringing together the thumb tip and index finger of each
hand. Other 3 fingers are kept extended. This is the traditional hand
posture for Hindu meditations.
Benefits:
 Excellent for meditation.

 Helps the mind go inward.
 Bestows wisdom and insight.
Gyan Mudra Front View
165
Gyan Mudra Side View 1
Gyan Mudra Side View 2
Hand Yoga Pose 2: COSMIC MUDRA:
Practice:
Taken by placing the right hand over left (some prefer the other way
around) with the thumb tips slightly meeting. The index finger and
thumbs form a nice oval. This is the traditional hand posture for
Buddhist meditations.
166
Benefits:
The benefits of Cosmic Mudra are very similar to Gyan mudra as they
are both used for meditation.
 Excellent for silent meditations.

 Helps the mind go inward.
 Promotes the flow of intuition, insight and awareness.
 Helps silence the mind of thoughts.
Cosmic Mudra
Hand Yoga Position 3: ACTIVE GYAN MUDRA:
Practice:
Taken by folding the index finger under the thumb. Other 3 fingers
are kept extended. This is good for active techniques, especially
active yoga breathing exercises. It is also good for some meditations.
Benefits:
 Excellent for active pranayamas.

 Promotes the flow of knowledge.
 Also promotes a meditative state of mind.
167
Gyan Mudra Active – Front
Gyan Mudra Active – Side
Hand Yoga Gesture 4: NAMASTE POSE:
Practice:
Taken by bringing the palms of both hands together and pressing

together gently. All fingers are together and pointing straight up. This
is the traditional mudra for praying and greeting each other, in the
Hindu, Buddhist and other cultures.
168
Namaste essentially means, "My Divine Aspect Lovingly and
Respectfully Greets Your Divine Aspect".
Benefits:
 Promotes humility and sense of respect.

 Balances the two hemispheres of the brain.
 Creates a prayerful state of mind.
 Can be used to stimulate the Heart Chakra and also the Third
Eye Chakra.
Namaste Pose - Front View
Hand Yoga Pose 5: SURYA MUDRA:
Practice:
Taken by bringing the ring finger and thumb tip together, while other
fingers are kept straight. This mudra is used in yoga techniques and
meditations that are very active and powerful in nature.
A variation to Surya Mudra is to place the ring finger under the thumb,
instead of just having the tips meeting, which is how it is how it is
illustrated below.
169
Benefits:
 Promotes energy and power.

 Promotes health and vitality.
Surya Mudra - Front View
Surya Mudra - Side View
170
Hand Yoga Pose 7: SHUNI MUDRA:
Practice:
Taken by bringing the middle finger and thumb tip together, while
other fingers are kept straight.
Benefits:
 Promotes patience.
Shuni Mudra - Front View
Shuni Mudra - Side View
171
Hand Yoga Gesture 9: BUDDHI MUDRA:
Practice:
Taken by bringing the little finger and thumb tip together, while other
fingers are kept straight.
Benefits:
 Promotes communication.
 Helps the body and mind heal.
Buddhi Mudra - Front View
172
Shuni Mudra - Side View
Hand Yoga Gesture 10: APAN MUDRA:
Practice:
Taken by bringing the middle and ring finger and thumb tip together,
while other fingers are kept straight.
Benefits:
 Works on the Apana Vayu and helps cleanse the system.

 Helps the elimination system.
173
Apan Mudra - Front View
Apan Mudra - Side View
Hand Yoga Gesture 11: PRAN (CHRIST) MUDRA:
Practice:
Taken by bringing the little finger and ring and thumb tip together,
while other fingers are kept straight. Also called the Christ Mudra, in
which the little finger and ring finger are brought under the thumb,
174
instead of just having the tips meeting (as shown in the illustrations
below).
Benefits:
 Helps the eyesight by working on the fire element in the body.

 Known to increase prana and energy in the body.
Christ or Pran Mudra - Front View
Christ or Pran Mudra - Side View
175
Hand Yoga Gesture 12: BEAR GRIP:
Practice:
Taken by clasping the hands together as shown. The Left hand faces
away from the body, while the right hand faces the body. Usually held
at chest level for many yoga exercises.
Benefits:
 This grip is used in conjunction with Kundalini Yoga exercises to

help draw Kundalini up and down the spine.
 Helps create intensity during practice.
Bear Grip
176
Chapter 38
5 Excellent Yoga Tips to Elevate Your

Practice
Yoga Tips
Previously, in the series Clever Yoga Tips for Busy People, I gave some
handy tips on how to incorporate some useful yoga techniques into
your everyday life. These included doing the wonderful Kapalbhati
Pranayama for Weight Loss and Health while walking or driving, and
doing Toe Touches (Padahast Asana) while in the shower. But, today I
want to share with your some very good tips which you can easily
integrate right into your yoga routine, in order to get a whole lot more
out of it. After all, you are doing your practice anyway, might as well
get the most out of the time you spend on the mat.
These simple yoga tips will help you awaken your Third Eye, release
stress, increase the vibration of you energy, heal better, improve
concentration and also help you develop the great yogic mind or
witnessing consciousness. So let’s get started…
5 Simple Yoga Tips to Enhance Your Yoga Practice:
Tip #1.
Practicing Mula Bandha - Root Lock:
Apply root lock at the end of any exercise(s). To apply root lock, once
you are done with your exercise, sit up straight, inhale deeply, then
exhale completely and holding your breath out pull your rectum, sex
organ and lower navel muscles up and in. Hold these three muscles
up and in as tight as you are comfortable doing with your breath held
out. When you need to, release this lock and inhale. Then repeat two
more times for maximum benefit.
177
Mula Bandha or Root Lock is excellent for activating the three lower
chakras (root, sex and navel chakras), and it has the added benefit of
redirecting energy generated by the previous exercise(s) back into the
spine for further use by the body. I strongly suggest using this tip to
help raise the level of your energy and level of your practice.
Tip #2.
Adding Relaxation Periods:
After doing a few of the exercises (and now after applying Mula
Bandha ), take a minute or so to relax. This relaxation period,
whether done on your back, sitting or even standing is very important
to give the body a chance to assimilate the energy that is now
circulating as a result of the previous work.
During this relaxation period, the body rejuvenates, heals and charges
itself, especially in the regions that were targeted by the previous
poses and postures. When doing this relaxation on your back, use
yoga corpse pose and if doing it while sitting try to keep your back
straight. In addition, just do long deep slow breathing during this
relaxation time, which helps deepen the level of relaxation. This
practice is also excellent for stress and anxiety relief.
Tip #3:
Practicing Shambhavi Mudra:
As you start to sprinkle the relaxation periods into your workouts, you
can enhance their value further by adding the following aspect to it,
Shambhavi Mudra. This is to turn your eyes upwards, while closed
and look through the center of your forehead. This is called
Shambhavi Mudra, and it helps stimulate and activate the Third Eye or
Ajna Chakra.
178
The Third Eye is the seat of intuition and awakening this center is a
key aspect of making progress in yoga and kundalini awakening.
Shambhavi Mudra is a very useful technique in this regard. One
important caution with regard to applying this mudra, is to apply it for
only as long as comfortable and releasing it when you feel you need to
(and applying it again when ready). In other words, don’t over strain
your eyes when practicing this mudra.
One final note with regard to this tip, is that you can use Shambhavi
Mudra during the active portions of your practice as well, whenever
the opportunity presents itself. So when holding certain postures or
during certain movement, apply the mudra as best as you can. If
applying the mudra is difficult, then you can just bring your attention
to the Third Eye region, without the mudra, as that too will help
stimulate the activate this important center.
Tip #4:
Practicing SAT NAM Mantra:
Another excellent way to enhance the relaxation period more and use
it to develop your concentration and spiritual energy is to mentally
chant a mantra while in relaxation. This is also perfectly compatible
with practicing Shambhavi Mudra and therefore can be done in
conjunction with that mudra in place as well.
Mantras of the nature of SAT NAM work very well during these periods,
where you think the sound SAT as you inhale slowly and think the
sound NAM as you exhale. SAT NAM is a fundamental mantra which
means True Identity or True Self, and practicing it helps you journey
back to your infinite, divine nature.
Again, if during the active portions of your practice, the opportunity is

there to do mantra work, you can integrate it in and thus get more out
of the session.
179
Yoga Tip #5:
Developing Witnessing Consciousness - Yogic Mind:
This is not just a tip, but I it feel should be an essential part of your
practice and although I have included this in the important Beginner’s
Guide to Yoga Practice, I would like to remind everyone of this very
important aspect of yoga practice here, which is that you should do
your entire practice with full awareness. The purpose of yoga is to
develop your witnessing consciousness or Yogic Mind, and the best
way to develop this mind is by constant awareness of the here and
now.
So watch your mind, body, breath and feelings with as much

awareness as you can muster right though your session. Then your
yoga practice will actually become meditation in motion. When this
witnessing aspect matures, there will be no doer, just doing taking
place. This is why when people would watch masters like J.
Krishnamurti do yoga, they would say that it is like there is no
personality there, just yoga being done. So aspire for that level of
awareness, where it is so complete, that the thoughts required to
assert the sense of separate identity do not have the opportunity to
rise. This is then real yoga. This is Unity.
More Meditation & Yoga Tips:
For more meditation and yoga tips you can head over to the following
articles: Essential Tips and Tools for Daily Meditation Practice,
Meditation Help & Tips for Beginners and 3 Simple Tips to Invite
Enlightenment.
180
Chapter 39
10 Things You Should Do Everyday For a

Happy, Meaningful & Good Life
(Combined)
Art of Living
Part I:
Our good buddy Lazy Yogi Ponchie had just read a great blog on
Meditation ;-), where the author had revealed the secrets of how to
live a happy, meaningful and good life and the highly inspired Yogi
Ponchie immediately went about implementing the recommendations
— in his own special way of course. The article, he read, explained
that the secret to a happy and fulfilling life was to live life one day at a
time. Not only that, the author had provided his thoughts on what 10
activities one should include in one’s life on a daily basis in order to
accomplish this. Here was how Ponchie spent some of his day, which
he felt met the requirements laid out in the post.
5:00 am: Ponchie checked the time and smiled 5:00 am Woo Hoo!
The recommendation was to wake up early, but since waking up early
was impossible for our lazy yoga friend, he had decided instead to stay
up all night. Thus, he would be awake during the early morning hours
and be able to take advantage of this most spiritual time of day.
6:00 am: Ponchie headed to the Gym to get his daily-

recommended sweat. He spent the next hour in the sauna.
7:00 am: Ponchie listened to a meditation tape in his car on the way
back home from the gym, thus meeting the most important criteria for
doing his daily meditation practice.
8:00 am: Ponchie watched Sunrise Earth on Discovery by sitting very
181
close to the television… spending time with nature… done.
9:00 am: Ponchie called his dad and asked him to pay his credit card
bills and help fix the leaky faucet in the kitchen. He told his dad that
this had to be done today itself, since he was eager to meet the
requirement of "completing your daily affairs" as had been suggested…
that was easy.
So here we are, with Ponchie at the half way mark of meeting the daily
activities that the article laid out. Let’s summarize this article that has
so profoundly inspired
Mr. Ponchie. Essentially, the secret to a Happy, Meaningful and Good

Life, the article said, was to live one day a time. This did not mean
not to plan; it meant not to obsess with the outcome. Put money
away in the retirement fund, enroll in an MBA program, start a daily
fitness routine, launch a new blog, sure do all these things, but don’t
focus on the results. Instead, just go about the business of life by
living each day as well as you can. In addition, the article continued,
try to incorporate the following 10 activities into each day, as they
would go a long way in expanding your spiritual and personal growth
and ensuring that you really maximize your human potential. In part
1, I will list 5 of the 10 daily suggestions that were made and here
they are…
1. Wake up Early:
This gets the day off to a great start. The early morning hours are full
of spiritual energy and prana (life force) and are an ideal time for your
daily sadhana (meditation, yoga or other spiritual practice).
2. Sweat Everyday:
If possible try to break a sweat everyday, and a sauna does not

count. This means to get some form of exercise and keep the body in
tip top shape. The body is not you, but is the vehicle through which
182
you live and worship, so treat it like a temple and take care of it.
3. Daily Meditation:
This is the most important criterion. If you have come to the Mastery
of Meditation website, something is stirring within. This invitation by
the Divine should not be taken lightly. Not all receive the invite, or at
least not all are aware of the beckoning, so if you are being roused
from the dream by the gentle hand of your Divine Nature do
everything you can Wake Up!
4. Spend Time is Nature:
The spiritual path can be described in 1 word – CONNECT. That one

word describes all the Vedas, Gita, Upanishads, Bible, Koran, Tantras,
etc. One of the best ways to connect is to be with Nature intimately.
Hopefully the author will write an article on this topic of Connection as
well as is it a very interesting and powerful concept :-).
5. Complete Your Daily Affairs:
Don’t procrastinate, don’t delay, don’t put off what needs to done.
The old proverbs are very wise. "A stitch in time saves nine" and
"Don’t put off till tomorrow what can be done today". Life, the
moment, provides challenges to you and when you meet them, life
opens up. If they linger, they are like blockages, they prevent your
life from moving forward. Your inner voice will constantly remind you
what needs to be completed. Heed this suggestion and you will be
surprised at the rewards.
In part 2 of this series I will go into the last 5 suggestions for what
should be done everyday in order to live a happy, meaningful and
good life, and we will also see how the rest of Lazy Ponchie’s, I mean
Yogi Ponchie’s, day went.
183
Part II:
In part 1 of this series we followed lazy and crazy Yogi Ponchie

through the first half of his day as he looked to complete the "10 must
do everyday activities for a happy, meaningful and good life" that he
had just read about. In part 2 of this series we will explore the final 5
daily recommendations and see how Yogi Ponchie manages them in his
own unique way. In fact, I will just outline how Ponchie spends the
rest of his day and see if you, the reader, can guess what requirement
he is trying to meet by his activities.
We left Ponchie at 9:00 am when he was convincing his dad to pay off
his bills and help with household chores. Once he managed to pull
that off, here is how he spent the rest of his time…
10:00 am - 10:00 pm: A very tired Ponchie, from having stayed up all
night, locked his puppy in the bathroom and hit the sack.
10:00 pm: Ponchie spent 2 minutes reflecting on how well he had

slept.
11:00 pm: He called up his dad and asked his father to be grateful for
being allowed to pay his credit card bills and for being asked to fix his
leaky faucet.
12:00 am: He chugged down 2 bottles of wine.
1:00 am: He struggled hard to stay awake again, so he could once be

awake for the early magical part of the day.
There you have it. The last 5 activities Yogi Ponchie indulged in, in
order to complete the last 5 "must do everyday activities for a happy
and successful life." Any guesses? Here are the suggestions from the
author and how Ponchie thought he was meeting them.
184
6. Spend Some Time Alone:
Each day we should try to make some space for spending time alone.
Not only that, we should spend this time not in entertainment. In
other words sitting alone watching TV, or surfing the internet, or
locking your puppy up in the bathroom and going to sleep does not
count. One should try to just be alone without excessive stimulation
and of course be Awake. When one is alone in this way, not escaping
into some entertainment, it will give one visibility into the self in
action. This is essential if one is to be a Light Onto Oneself.
7. Do Your Daily Accounting at the End of the Day:
This is a wonderful meditation to adopt into one’s lifestyle. It does not

require much effort to do and the rewards gained from this simple
technique are enormous. At the end of the day spend some time and
reflect back on the day chronologically, from the time you woke up to
the present time. Look back and see how you acted, what you said,
how you said it, what you felt, what you thought etc. Especially reflect
on situations that posed a challenge or were emotional in nature.
Were you overly reactive, did you respond too quickly, did you really
listen, were you honest and forthright? So much self-knowledge can
be gained by this simple accounting method. I cannot over emphasize
the value of this meditation, so do your daily accounting. It will help
balance your life, prevent incomplete emotions from spilling over into
the subconscious mind and give you tremendous insight. Yogi Ponchie
actually did this correctly, but since he had slept all day, there was not
much for him to reflect on.
8. Do at Least One Good Deed:
Everyday do something good for someone else. Do something

thoughtful, kind, and generous. Greed, aggression, competitiveness,
arrogance, ambition are so widespread, take a moment and contribute
to the energy of thoughtfulness, generosity, compassion, humility and
giving. Do it without focusing on the reward. My grandfather would
185
daily, randomly and secretly give some money away to the poor who
he would encounter on the street; because it was a nice thing to
do. Our Yogi friend thought giving his dad a chance to do a good deed
counted as doing a good deed — nope that is no good.
9. Get Some Entertainment:
You need to relax and enjoy yourself daily as well. You will find that
when you don’t endless pursue the pleasure principle all day, the time
when you do indulge, is so much more fun and enjoyable. You will
really be able to laugh and be happy. You will be full of joy and
humor. Try to not go overboard during this time and chug down
bottles of wine like our buddy, but do spend some time just in healthy
entertainment everyday as well. It is important for your mind, body
and spirit.
10. Do Something Difficult:
Everyday you should take on the challenge of doing something which

is outside your comfort zone. It is easy to live in a cocoon, with a do
not disturb sign on the door, but then chances are you are not growing
and are instead falling into a pattern of reactive living. So have
courage and take on the challenge of doing those things, which you
know deep inside you need to do, but have been able to cleverly
avoid. It does not have to be running the New York Marathon; it could
be as simple as making a difficult phone call, to turning off the TV, to
volunteering to change the stinky diaper. Ponchie struggled to stay up
all night as his difficult daily deed, but perhaps the challenge he should
have undertaken, was to go to sleep on time and wake up early
instead.
So there you have it. The 10 activities you should do daily to have a
happy, meaningful and good life. So take one day at a time the best
you can and include in it these 10 pearls of wisdom. All another can
do from the outside is guide and inspire you, the actual work you have
to do yourself. So its time to walk the walk…
186
Chapter 40
Kundalini Yoga Camel Pose for Health and

Wellbeing
Welcome to the fourth entry in the Free Online Illustrated Kundalini

Yoga Poses & Exercises E-Book. The first few poses were excellent,
but not very difficult to do. Kundalini Yoga Camel pose is a bit more
challenging.
This pose is one though that is worth having in your repertoire, as it is

responsible for a long list of wonderful health benefits and, if done
regularly, will certainly elevate the level of your overall wellbeing.
Many Kundalini Yoga kriyas incorporate Camel Pose and in the near
future I will be uploading some onto Mastery of Meditation.
Camel Pose is also part of Hatha Yoga and is a key asana (posture), in
that type of Yoga as well. In fact this asana is widely recognized for
it's benefits and has been embraced by almost all types of Yoga.
Below, you will find two illustration of Kundalini Yoga Camel pose. The
first is a modified version that should be practiced by beginners,
following that is the full version of Camel Pose, which you should try
only when ready. As usual, the practice details, cautions and
instructions for how to employ this terrific posture, to help boost your
health and wellbeing, are also provided.
187
Picture of Modified Kundalini Yoga Camel Pose
Picture of Kundalini Yoga Camel Pose
Kundalini Yoga Camel Pose Practice Details:
a. Step-by-Step Instructions for Kundalini Yoga Camel Pose:
 To start this yoga pose, come up onto your knees and have your
feet hip distance apart, with toes extended.
 For modified Camel pose have your hands, fingers pointing

downward supporting your lower back and arch back as far as
188
comfortable (Illustration #1 above).
 Now tilt your head back and such that you are facing the ceiling.
 You should be pressing forward with your hips and also

expanding your chest region, by pressing your elbows back.
 In the full version of Camel Pose, drop your hands back and hold
on to your heels. Again you should arch your back, press your
hips out and expand your chest.
 Begin Breath of Fire Yoga Pranayama, in either pose.
b. Duration for Kundalini Yoga Camel Pose:
 30 seconds - 7 minutes
c. Benefits of Kundalini Yoga Camel Pose:
 Excellent yoga posture for overall health and wellbeing.
 The pose expands the abdominal region, helping digestion and

elimination. It helps to heal and balances the Navel Chakra.
 Opens and heals the Heart Chakra by expanding and stretching

the chest region. Excellent for the respiratory and circulatory
systems. Bestows softness of character.
 Releases tension in the ovaries and helps the immune system by

working on the lymphatic system.
 The posture, activates and balances the Throat Chakra, and

works to heal and rejuvenate the thyroid and parathyroid glands.
189
 The exercise opens up the hips and builds strength in the thighs
and arms.
 Stretches and strengthens the shoulders.
d. Practice Tips for Kundalini Yoga Camel Pose:
 Start with the modified version of Camel Pose and work your
way to doing the full version over time.
 If the Breath of Fire makes you dizzy or uncomfortable, just

switch to normal breathing instead.
190
Chapter 41
Chair Pose for Sexual Health
Hatha Yoga Posture for Toning Thighs & Buttocks
Chair pose is not chair yoga (which you will now find here - Chair Yoga
for Energy and Stress Relief). Not that I have anything against chair
yoga, I am (as you must have guessed by now :-) a fan of all types of
yoga, but chair pose, unlike the easier postures of chair yoga, is
instead a tough little yoga pose. It is for toning your leg muscles,
building lower body strength and improving your overall sexual health.
Chair pose, is the fifth entry in our Free Online Illustrated Kundalini
Yoga Poses and Exercises E-Book and is certainly a posture worth
including in your yoga practice for building lower body strength and
sexual virility. This terrific exercise is part of many different types of
yoga, such as Hatha yoga and Kundalini Yoga, and is also a pose used
by western physiotherapy when leg muscles need to be strengthened.
Below you will find several pictures of chair yoga pose. These
illustrations include a modified version as well. Please feel free to use
this modification until you feel strong enough to try the full posture.
You will also see close-ups of the hand positions as they are a little
tricky to describe. The demonstrations below are with my eyes open,
but Kundalini Yoga practice is generally done with your eyes closed,
and you may do this exercise with eyes closed as well.
Finally, please be careful of your knees, and even in the modified

version of this pose, only go as far down as you are comfortable. In
time you can work your way lower and then finally do the full version
when you feel ready. Below the pictures, are written instructions for
practicing this yoga posture, along with other pertinent details.
191
Illustrations of Yoga Chair Pose
Side View Picture of Kundalini Yoga Chair Pose
Front View Picture of Kundalini Yoga Chair Pose
192
Hands Position Picture of Kundalini Yoga Chair Pose
Picture of Kundalini Yoga Chair Pose Hands Close-up
193
Side View of Modified Kundalini Yoga Chair Pose
Front View of Modified Kundalini Yoga Chair Pose
194
Kundalini Yoga Chair Pose Practice Details:
a. Step-by-Step Instructions for Kundalini Yoga Chair Pose:
 Stand and place your feet shoulder width apart, with toes
pointing outward.
 Lean forward till your back in parallel to the ground.
 Reach down and grasp your ankles, such that the elbows are
passing from the inside of your knees.
 Keep your head up and begin Breath of Fire Breathing Exercise.
b. Duration for Kundalini Yoga Chair Pose:
c. Benefits of Kundalini Yoga Chair Pose:
 Excellent yoga posture for toning your thighs and buttocks.
 Improves sexual health and builds sexual virility and vitality.
 Helps the body burn fat to promote healthy weight loss.
d. Practice Tips for Kundalini Yoga Chair Pose:
 Use the modified versions illustrated above.
 Take a break, if the legs start to burn too much and then restart
the exercise again once ready.
195
 Be careful with your knees and only go as far down as
comfortable, regardless of whether you are doing the modified
posture or the full pose.
 If Breath of Fire is too much, then switch to long deep breathing

or normal breathing which continuing to hold the pose.
 You can also do the modified version of chair pose by standing

against a wall and working your way lower as your legs get
stronger. This is the technique used in physiotherapy in general.
196
Chapter 42
Downward Facing Dog for Nerve Strength
Kundalini Yoga Posture to Tone the Nervous System
In kundalini yoga, although muscle strength is desired and developed,

it is not considered real strength. Nerve strength is considered real
strength and the following yoga position is ideal for developing this
much coveted power.
The following pose is again common to both hatha yoga and kundalini
yoga and thus, is a part of both the e-books that are available on
Mastery of Meditation. The Free Online Hatha Yoga Poses Galleries
and the Free Illustrated Kundalini Yoga Poses E-Book.
This posture has many names to it as well. In hatha yoga, it is called

Mountain Pose, while in kundalini yoga it is called Triangle Pose. The
pose is also commonly called Downward Facing Dog, which I will refer
to it as.
In kundalini yoga, you might have noticed, I am always emphasizing

building the health and fitness of the internal systems first and then
allowing the greater flow of kundalini to take place. This is opposed to
directly opening the chakra points and forcing an increased flow of
energy. This approach, of building the system up and then allowing
energy flow to increase, helps prevent problems with premature
kundalini eruptions, as the body, especially the nervous system, is now
able to handle the greater flow of energy without getting fried.
You can read the 10 Important Guidelines for Kundalini Yoga Practice
and the following 2 articles for more details on how best to approach
and practice kundalini yoga: Introduction to Kundalini Yoga and
Kundalini Seven Chakra System Overview. In addition, the following
197
article discusses similar concepts: The Top 3 Chakra Meditation
Techniques.
Below you will find an illustration of hatha yoga Mountain Pose and
details regarding this important yoga position.
Hatha Yoga Mountain Pose for Nerve Strength
Picture of Hatha Yoga Mountain Pose
Hatha Yoga Mountain Pose Practice Details:
a. Step-by-Step Instructions for Yoga Downward Facing Dog

Position:
 Essentially you are making an inverted V as shown above in the

illustration.
 Make sure you press your heels down towards the floor and
press your head down towards the knees.
 Your legs are parallel and knees locked and your arms are
parallel with your elbows locked.
198
 Press up with you buttocks to elongate both sides of this
triangle.
b. Duration for Yoga Downward Facing Dog Position:
c. Benefits of Yoga Downward Facing Dog Position:
 Excellent yoga position to strengthen and build your nervous

system. Develops the nerves throughout your entire body, with
extra focus on the arms, legs and spine.
 This yoga pose also build arm strength and leg strength.
 It promotes flexibility in the hamstrings, calves, forearms and

shoulders.
 Good for the digestive system and overall energy of the body.
d. Practice Tips for Yoga Downward Facing Dog Position:
 Take breaks in between if you are not strong enough to hold this
position for prolonged periods of time. Slowly as your arm
strength increases, increase the time for the pose.
 Use a mirror or have a picture taken of you while in this position,

as that will really help you in mastering this pose.
 It is good to stretch the shoulder first, before practicing this

yoga posture.
199
Chapter 43
Bow Pose for Eternal Youth
Hatha Yoga Dhanur Asana for Total Healing
Bow pose or Dhanur Asana is perhaps the face of yoga. It is another

one of those yoga poses that is worth incorporating into your daily
practice. It is not as difficult as Wheel Pose, which is detailed in the
article, Advanced Yoga Technique - Wheel Pose, but it provides many
of the same benefits and a few more when done the special Kundalini
Yoga way.
Bow pose is again common to both hatha yoga and kundalini yoga and
thus, is a part of both the e-books that are available on Mastery of
Meditation. The Free Online Hatha Yoga Poses Galleries and the Free
Illustrated Kundalini Yoga Poses E-Book.
Bow pose has a long list of benefits, especially for the entire digestive
system, but the technique employed by kundalini yoga when practicing
this posture, is the real secret for unleashing it's full potential. In
kundalini yoga, we rock back and forth in bow pose, thus giving our
entire abdominal area a terrific massage.
Practicing bow pose in this way is reputed to help you maintain eternal
youth. Although that might be a slight exaggeration, my yoga teacher
Ravi Singh, pointed out that he knows of a particular yogi in California
who rocks in bow pose for 20 minutes daily, and his age was
impossible to tell. Of course, don't jump ahead to this advanced
method, until you have first mastered the basics of this posture.
I recommend the following 3 articles as good starting points for more

information on Kundalini Yoga practice:
200
10 Important Guidelines for Kundalini Yoga Practice
Dangers of Kundalini Yoga.
Below you will find an illustration of Bow Pose (Dhanur Asana) and
details regarding this fundamental yoga posture.
Yoga Bow Pose for Eternal Youth
Picture of Yoga Bow Pose (Dhanur Asana)
Yoga Bow Pose Practice Details:
a. Step-by-Step Instructions for Kundalini Yoga Bow Pose:
 Start by lying on your stomach with your chin on the floor.
 Next, bend your knees and bring your heels towards your
buttocks.
 Beginner Yogis: Reach back and grasp your ankles, keeping

the rest of your body on the floor. Pull your heels into your
buttocks.
201
 Intermediate Yogis: Raise yourself up off the floor as shown in
the illustration above, by pressing your ankles away from you.
Your chest and thighs should be raised off the floor.
 Advanced Yogis: Rock back and forth in bow pose, inhaling as

you come forward, exhaling on the way back.
b. Duration for Kundalini Yoga Bow Pose:
c. Benefits of Kundalini Yoga Bow Pose:
 The ultimate yoga pose to improve and perfect your digestive

system.
 Excellent for your respiratory system, to relieve breathing

problems and ailments such as asthma, etc.
 Good for the entire spine and back.
 Great pose for improving the overall flexibility of the entire body.
 Helps improve overall health and wellbeing.
 Good for weight loss.
d. Practice Tips for Kundalini Yoga Bow Pose:
 Progress gently towards the advanced version. For some, even

the beginner version is difficult to get into, in which case just
bring your heels as close to your buttocks as you can, and reach
as far back with your arms as possible.
202
 Do not eat for at least 2-3 hours before practicing this posture,
or you will be quite uncomfortable.
 Careful of your knees and back when doing this pose.
203
Chapter 44
Frog Pose for Toned Thighs
Want to have toned, strong legs right through life? If so, this
Kundalini Yoga exercise is just what the doctor ordered. It is the
famous kundalini yoga frog pose.
Kundalini yoga frog pose is a hardcore kundalini yoga exercise, that is

quite unique to this type of yoga and it will be the next entry in our
Free Online Illustrated Kundalini Yoga Poses and Exercises E-Book.
Certainly, frog pose is fantastic for building lower body strength, and
specially good for shaping the legs and thighs, but at the same time
this exercise is also indicated for working on the heart chakra and the
associated functions of that region. The health of the heart,
respiration and overall circulation are all improved by practicing frog
pose.
Although some flexibility in the hamstrings helps one to practice the

frog pose (froggies), this exercise is primarily a strength move. You
will find lots of important details in the practice section below the
illustrations. Be ready for a workout!
204
Kundalini Yoga Frog Pose for Toning the Legs
Picture of Starting Position of Yoga Frog Pose (Eyes Closed)
Picture of Starting Position of Yoga Frog Pose (Eyes Open)
205
Picture of Ending Position for Yoga Frog Pose
Kundalini Yoga Frog Pose Practice Details:
a. Step-by-Step Instructions for Kundalini Yoga Frog Pose:
 Squat on the floor on your toes, with your feet apart and your
heels either touching or very close together.
 Have your knees spread out and your arms inside your knees
with your finger tips touching the floor. The elbows are straight.
 Look up, you can have your eyes opened or closed. Inhale. This
is the starting position for frog pose.
 Rise up now by straightening your legs. At the same time bring

your head towards your knees and keep your fingers touching
the floor. Your heels should move down towards the floor.
Straighten your legs as much as possible. Exhale. This is the
206
end position for frog pose. This completes 1 repetition.
 Come back down to the starting position and repeat the cycle as
many times as indicated.
b. Duration for Kundalini Yoga Frog Pose:
 Beginners, start with as many as you can do and work up to 26

froggies.
 Intermediates, work up to 54 froggies.
 Advanced, work up to 108 froggies.
 Fanatics, keep going :-).
c. Benefits of Kundalini Yoga Frog Pose:
 Shapes, tones and strengthens the legs and lower body.

Specially the thighs muscles.
 Builds the cardiovascular system and respiratory system.

Promoting better circulation and better respiration.
 Promotes flexibility in the hamstrings and calves.
 Overall, builds one level of fitness and endurance.
 Builds sexual potency and virility.
d. Practice Tips for Kundalini Yoga Frog Pose:
 Careful with your knees. If you have bad knees, approach this
exercise with caution.
207
 Take breaks in between if your legs are burning too much. Once
they recover continue on.
 This yoga exercise will get your heart rate up, so careful not to
get dizzy. If you feel breathless, light headed or faint, stop and
take a break.
 Here is a secret. Doing froggies slowly is harder. Some

kundalini yoga kriyas (sets) demand you go slow, but in general
a brisk pace will allow you to do more. Just don't push too hard.
 It is ok to be sore in the legs the next day. It means the

muscles got a much needed workout.
 It is beneficial to stretch the hamstrings before doing frog pose.
208
Chapter 45
Locust Pose for Digestive Power
It is time to add some more hatha yoga asanas to our ongoing online
hatha yoga poses e-book, and today we will add a classical and
important posture to this resource. This pose is called Locust Pose or
Shalabh Asana and it is very good for your lower back as well as
toning your digestive organs. It is a slightly more difficult posture, so
I will give you some nice variations below to help you practice and
master this fundamental yoga pose.
This pose, as you will see below, can be practiced in the classical hatha
yoga style, by holding it steady, or dynamically as well, which tends to
be the kundalini yoga approach, by adding movement and dynamic
breathing to it. In either case, please pay special attention to the
cautions I have indicated for this posture, as it can be challenging for
the beginner yogi.
Locust Pose will be part of the following 2 free online e-books here on
Mastery of Meditation and Yoga: Free Hatha Yoga Poses and Online
Kundalini Yoga Exercises, where you will find a large collection of other
yoga poses and exercises, fully illustrated and detailed. Please also
follow the guidelines on how to practice yoga, which I have detailed in
the following 2 articles, Beginner's Guide to Yoga Practice and
Guidelines for Kundalini Yoga Practice. Also, be on the lookout for
more free online yoga classes which are going to incorporate sets
which use this classical pose in the very near future.
209
Classical Hatha Yoga Pose - Locust Pose
Illustration for Locust Pose
Classical Hatha Yoga's Shalabh Asana:
a. Basic Instructions for Hatha Yoga Locust Pose:
 Start by lying flat on your stomach, with your chin on the floor.
 Have your hands in fists and place them underneath your body
at the point where your hips and torso meet. As a variation to
this hand position, you can also have you hands along your
body, with your palms facing down, instead of tucked
underneath in a fist.
 Now push down with your hands against the floor and at the
same time raise both your legs up as shown in the illustration
above. Only raise your legs as far up as comfortable.
 Hold this position, which breathing deeply through the nose.
 Lower your legs and release your arms once you are done with
the pose and rest on your right cheek.
 Variation for Beginners:
If you are just starting yoga or starting to practice this pose for
210
the first time, start with lifting just one leg at a time, instead of
both. As you get stronger and more fit you can move to the
classical locust pose as I described above.
 Dynamic Locust Pose:
Once you can do the classical version described above, you can
try the dynamic version of this posture as well. In this variation,
lift your legs up as you inhale and then lower them as you
exhale. Continue this dynamic motion for the duration of the
exercise.
 Locust Pose with Dynamic Breathing:
Another variation is to hold the classical pose illustrated above,

and then do Breath of Fire Breathing Exercise with holding this
posture. This too is a very good variation to this pose.
 Finally, you can also do the dynamic movement of the legs going
up and down, which doing breath of fire at the same time. Now
you are practicing some serious Kundalini Yoga .
b. Duration for Hatha Yoga Locust Pose:
 10 seconds - 3 mins
c. Benefits of Hatha Yoga Locust Pose:
 Excellent for strengthening your lower back muscles.
 Tones all the digestive organs and excellent for the digestive
system.
 Promotes stress relief and deep relaxation.
211
 Strengthens and firms the hamstrings and buttocks.
 Increases flexibility in the lower body.
d. Practice Tips and Cautions for Classical Hatha Yoga Locust

Pose:
 Although this exercise is great for you back, if you have major
back issues you should proceed with caution. For minor back
issues, this exercise can be used as an effective treatment.
 As this pose increases blood flow and puts pressure on the heart,
you should be cautious if you have high blood pressure or major
cardiovascular issues.
 Feel free to take breaks in between the leg raises to allow your
muscles to recover while you develop your strength and
stamina.
212
Chapter 46
Yoga Exercise to Cleanse Your Aura
Clearing and developing the power of one's aura and magnetic field is
an important aspect of yoga in general and is especially true in
Kundalini Yoga. There are many wonderful exercises to accomplish
this, such as Eagle Pose for Powerful Aura, which I have published
previously, and the exercise in this article is another fundamental
Kundalini Yoga exercise great for cleansing the aura and charging your
magnetic field.
The Aura is a part of the 10 Bodies of Light Model, on which Yoga

Numerology and Master Number Analysis is based, and it is the sum
total of your nerve strength and bio-electric energy. It plays a subtle
but important role in your life, as the aura spontaneously affects and
influences others who come within its reach. Thus, a person with a
clear, powerful aura would be very charming and magnetic, and able
to mesmerize others with their simple presence and being. In
addition, the aura is like a shield against negative energies and
unknown forces which may wish to influence or harm you.
For anyone who has taken a Kundalini Yoga class, the section that
involves shoulder work is usually the most dreaded , and
unfortunately most work involving the aura requires this kind of
exercise. This technique is no different and will tend to challenge your
mental willpower, more than your physical prowess. Just keep in mind
all the great benefits you are going to enjoy, to help you get through
the tough phases of this technique.
Another point I wish to make regarding cleansing and strengthening

the aura, is that the breath plays an important role in that process.
The Kundalini Yoga techniques which are designed to clear the Aura,
almost always have a vigorous breathing pattern associated with
them. This technique is again in line with this approach, and uses the
213
powerful Breath of Fire Breathing Exercise to maximize its purification
powers. So, keep that in mind as you practice this technique.
This exercise will be part of the Free Online Kundalini Yoga Exercises
series here on Mastery of Meditation. In that series and the other free
online e-books you will find a large collection of other yoga poses and
exercises, fully illustrated and detailed as well. Please also follow the
guidelines on how to practice kundalini yoga, which I have detailed in
Guidelines for Kundalini Yoga Practice.
Yoga Criss-Cross Technique for Cleansing Aura
Illustration #1 Starting Position for Yoga Criss-Cross
214
Illustration #2 Alternate Mudra for Yoga Criss-Cross
Illustration #3 Yoga for Aura Criss-Cross
215
Illustration #4 Yoga for Aura Criss-Cross
Yoga Criss-Cross Technique for Cleansing Aura:
a. Instructions for Yoga Criss-Cross:
 Sit in easy pose (legs crossed). I am using a firm cushion in the

illustrations above and sitting in Burmese Style (one leg in front
of the other).
 Extend both arms in front of you, slightly raised such that your
palms are at hairline level (top of the forehead).
 You can either have all your finger extended as I have done in
Illustration #1, or do the more advanced mudra, where your
thumb is at the base of your pinkie (Illustration #2) with the
other fingers extended.
 Close you eyes and tune into your energy. As you do this
exercise you can visualize your Aura glowing brighter and
brighter.
 Begin to rapidly criss-cross the arms in front of you, bringing one

on top (Illustration #3) and then the other (Illustration #4). At
216
the same time being powerful the Breath of Fire Breathing
Exercise. The arms should cross only up to about the elbows
and go outwards only slightly wider than shoulder width, as I
have shown in the pictures above.
 Continue to criss-cross your arms in this way at a rapid rhythmic

pace for the duration of the exercise.
b. Duration for Criss-Cross Technique:
c. Benefits of Criss-Cross Technique for Cleansing Aura:
 Cleanses and powers your Aura.
 Strengthens your Magnetic Field.
 Bestows charisma and magnetism.
 Tones your arms, shoulders and chest muscles.
 Improves your respiratory system.
 Builds willpower and character.
d. Practice Tips for Yoga Criss-Cross for Powerful Aura:
 Take a break in between if it gets too difficult, and then start

again when ready.
 As you develop your mastery of this technique, start to see

through the initial phases of discomfort that you feel. It will get
easier as the energy pathways open up and your mind and body
stop resisting the pain.
217
 At the end of the exercise, use Mula Bandha as I have described
in the following article, 5 Simple Tips to Elevate Your Yoga
Practice. This will give your Aura an additional boost.
218
Chapter 47
Core Abdominal Power Yoga Set
Yoga Exercises for Navel Strength and Power
Core Abdominal Power Yoga Set Video
Purpose of Core Abdominal Power Yoga Exercises:
The following set of Kundalini Yoga exercises builds the navel center
and works on the 3rd Chakra (energy vortex) of the Kundalini Energy
System. The 3rd Chakra is called the Manipura or Nabhi Chakra. The
navel center is not only important for core energy and necessary
physical fuel, but also the Manipura chakra, which governs this region,
is associated with the attributes of willpower and strength of
character. Thus, it is recommended that early in one’s yoga practice
one builds and balances this chakra. Doing so helps one to remain
committed to their yoga and meditation practice, thus reaping the full
rewards that such practice brings. Of course developing washboard
like abs in the process does not harm either :-).
Description of Core Abdominal Power Yoga Exercises:
1. Single Leg Rotations: (Chakra Padasana)
a. Guided Instructions for Single Leg Rotations Kundalini Yoga

Exercise:
 Lie flat on your back.
 Raise your right leg up to about 45 degrees.
 Point your feet and toes away from you.
219
 Begin the Breath of Fire Breathing Exercise and keeping your leg
straight rotate it in a big circle clockwise. Make the circle as big
as you can without touching the floor.
 Do 10 rotations in 1 direction and then without resting rotate the

same leg in the other direction (counter-clockwise).
 Repeat with the left leg.
b. Duration for Single Leg Rotations Kundalini Yoga Exercise:
Takes about 1 minute / leg, but use the count provided above.
c. Benefits of Single Leg Rotations Kundalini Yoga Exercise:
 Builds your Navel Center and strengthens and tones your

abdominal muscles.
 Activates and balances the Manipura Chakra (naval center).
 Builds willpower and strength of character.
 Loosens and opens up the hips.
d. Practice Tips for Single Leg Rotations Kundalini Yoga Exercise:
 To modify the exercise bend you knees or do fewer rotations at a

stretch. You can also take rest as needed.
(Take a short break to let your hip flexors and abdominals recover).
2. Double Leg Rotations:
a. Guided Instructions for Double Leg Rotations Kundalini Yoga

Exercise:
 Continue to lie flat on your back.
 Now raise both legs up to about 45 degrees.
220
 Begin the Breath of Fire Breathing Exercise and keeping your

legs straight rotate them in a big circle clockwise. Make the
circle as big as you can without touching the floor.
 Do 10 rotations in 1 direction and then without resting rotate

your legs in the other direction (counter-clockwise).
b. Duration for Double Leg Rotations Kundalini Yoga Exercise:
Takes about 1 minute, but use the count provided above.
c. Benefits of Double Leg Rotations Kundalini Yoga Exercise:

abdominal muscles.
 Activates and balances the Manipura Chakra.
d. Practice Tips for Double Leg Rotations Kundalini Yoga Exercise:

stretch. You can also take rest in between as needed. To
support your lower back you may want to put your hand
underneath your buttocks with your palms facing down.
3. Relax in Yoga Corpse Pose: (also called Shav Asana)
a. Guided Instruction for Yoga Corpse Pose:
221
b. Duration for Yoga Corpse Pose: 1-2 minutes.

exercises.
d. Practice Tips for Yoga Corpse Pose:
 Try to consciously relax your entire body. Release all your

tensions and worries and stay in the present moment as best
you can.
4. Kundalini Yoga Abdominal Pop Corn Exercise:
a. Instructions for Kundalini Yoga Abdominal Pop Corn Exercise:
 Lie on your back, bend your legs and bring you knees in towards
your chest.
 Hold on to each knee. Right hand grasps right knee, and left
hand grasps left knee.
 Now try to explode off the ground like you are a pop corn
popping. So you are trying to launch your whole body towards
the ceiling (you will probably not leave the ground, but its the
effort that counts here :-).
 If you are doing this right, pretty soon your abdominal muscles
will let you know.
b. Duration for Kundalini Yoga Abdominal Pop Corn Exercise: 1-5 mins
c. Benefits of Kundalini Yoga Abdominal Pop Corn Exercise:
222
 Very good for building your core power and abdominal strength.
 Good for building overall fitness and stamina.
d. Practice Tips for Kundalini Yoga Abdominal Pop Corn Exercise:
 Another yoga exercise that you should not be quickly fooled by.
If doing it correctly it is a great way to burn fat and develop
strong abdominal muscles without putting any strain on the
joints and lower back. Make sure you are using a soft surface
when doing this exercise.
5. Yoga Boat Pose (Maha Shakti Kriya or Nauk Asana):
a. Instructions for Yoga Boat Pose:
 Have your arms straight out to the sides with your palms facing
in. Keep your legs together and straight out as well with your
toes pointing forward.
 Now bring your legs and torso up such that you are balancing on
your sacrum. Keep your eyes focused on your toes, this will
help you keep your balance. You are forming a V shape, with
your legs and torso.
b. Duration for Yoga Boat Pose: 1-3 minutes
c. Benefits of Yoga Boat Pose:

abdominal muscles.
223
 Awakens all the systems in the body (digestive, nervous,

endocrine, circulatory, etc.).
 Develops focus and balance.
d. Practice Tips for Yoga Boat Pose:
 To modify the exercise hold on to your knees or thighs. Keeping

a steady gaze upon your toes will go a long way in helping you
keep your balance. If you need to, you can take a break and
then come into the pose again once you are ready. This is a
very powerful kundalini yoga pose and is sometimes practiced on
its own as a complete set (kriya). You can build up the time for
Maha Shakti Kriya to 11 minutes.
6. Relax in Yoga Corpse Pose (#3 above) for 2-5 minutes:
This concludes the Core Abdominal Power Yoga Exercises.
224
Chapter 48
Powerful 4 Part Deep Breathing Exercise

for Vitality
Video of 4 Part Deep Breathing Exercise
From Yoga Pranayama Video Series - Deep Breathing Exercise
Background of 4 Part Deep Breathing Exercise:
This is the yoga breathing technique that my Kundalini Yoga

teacher, Ravi Singh, almost always started our classes with. This is
because despite being a simple breathing exercise, its ability to open
up and get one’s energy going is astonishing.
In addition to awakening one’s energy, this particular yoga pranayama

also has other significant benefits, which I will detail below. Whether
you are new to Yogic breathing techniques or an expert, this particular
breath control exercise should be a permanent member in your goodie
bag, which you can pull out anytime you need to fire up and vitalize
your pranic body (energetic body).
Benefits of Yogic 4 Part Deep Breathing Exercise:
Primary:
 Rapidly oxygenates your blood, thus helping the body heal,

detoxify and remove waste more effectively.
 Increases the amount of Prana (life-force) you are bringing into

your system.
225
 Improves the elasticity of the lungs and increases respiratory
capacity.
 Activates the energy flows in your body.
Cautions for Practicing Yogic 4 Part Deep Breathing Exercise:
 If you feel dizzy when practicing this breathing technique, you

should stop and substitute normal breathing. If you suffer from
vertigo, you should use caution in practicing this breathing
exercise.
 You should be careful practicing this pranayama if you have high

blood pressure, heart disease or suffer from stroke or epilepsy.
Step-by-step Instructions for Yogic 4 Part Deep Breathing

Exercise:
 To practice this breathing exercise, sit in a comfortable position.

 Bring the palms of your hands together at sternum level (like

when you pray), but have them 2-4 inches away from your
chest. Your elbows should be up such that your forearms are
parallel to the ground.
 Press the palms of your hands together applying equal pressure

to both sides. The pressure should be firm but not excessive.
 Relax your diaphragm and stomach muscles.
226
 Now inhale in 4 sniffs and exhale in 4 sniffs. So you are
breaking up 1 inhalation into 4 equal parts and breaking up 1
exhalation into 4 equal parts. By the fourth sniff, during the
inhalation, you should have completly filled your lungs with air
and by the fourth sniff, during the exhalation, you should have
completely expelled all the air. Completely inhaling and exhaling
by the last sniff is a key part of this breathing technique.
Continue for 1-5 minutes. That’s it.
Secret of Yogic 4 Part Deep Breathing Exercise:
The real benefit of this yoga pranayama is hidden in benefit number

three listed above (increases lung capacity). According to Yoga, your
evolution can be triggered simply by the capacity of your respiratory
system. When it reaches a critical threshold relative to your size, you
evolve. By partitioning the breath, this particular breathing technique
forces you to maximize the use of your lungs. Thus, helping them
expand and absorb more prana (life-force) from the air.
Generally, in everyday life we don’t use our full lung capacity and over
time this capacity diminishes. So take a bold step towards your
spiritual growth and include the Yogic 4 Part Deep Breathing Exercise
into your daily yoga practice. It is a great way to start and will go a
long way in helping you finish.
This concludes the Yogic 4 Part Deep Breathing Exercise.
227
Chapter 49
Zen Meditation Technique - Practice &

Hidden Secret - Free Guided Meditation
The Practice of Zen Meditation Technique - Zazen
The first meditation we will explore in the Free Online Guided

Meditation Techniques E-Book is the famous Zen Meditation
Technique, also called Zazen or Breath Meditation. At the end of the
meditation script I will reveal the real secret behind this most profound
meditation technique.

Online Meditation Video Series for Daily Meditation Practice
Background of Zen Meditation Technique (Zazen):
This was the meditation technique of Lord Buddha - I should have to

say no more in order to motivate you to try this meditation. It is one
of the most widely used meditations in the world and is the heart of
Zen Buddhist teachings. If one was to make a short list of the best
meditation techniques, Zazen would most certainly make the top 10
list.
Tools required for Zen Meditation Technique (Zazen):
 Zafu (traditional Zen Buddhist meditation cushion), Smile

Cushion or other firm meditation cushion. I purchased mine
from zafu.net. I also purchased a zabuton (meditation mat) from
them, a zabuton though is optional.
 Loose comfortable clothing.
228
Benefits of Zen Meditation Technique (Zazen):
Primary Benefits:
 Builds Concentration and Focus.
 Self Knowledge - both, the workings of little self (ego) and

awareness of the Big Self (True Divine Nature).
 Calmness.
 Compassion.
 Spontaneous Joy.
Secondary Benefits:
 Improves health and wellbeing.
 Increases willpower and builds character.
 Bestows psychic powers.
Cautions for Practicing Zen Meditation Technique (Zazen):
There are very few cautions with regard to Zazen practice, but the one
I would like to point out has to do with emotional storms.
There can be periods of time, either during a single sitting or spanning

across several weeks, when emotions you may have suppressed rise
up to the surface and force you to deal with them. During these
turbulent times, don’t exacerbate the issue by chewing on the emotion
laden thoughts that come up. Traumatizing yourself in this way has
no value. Instead, sit with the emotions and related thoughts without
229
resistance, and then let them go and return your awareness to your
breath.
This emotional cleansing is due to the visibility of the subconscious

mind once the conscious mind is quieted by the meditation. In the
short term, this can be a difficult time to go though, but in the long
term its a necessary and healthy cleansing that will promote greater
peace, depth, joy and clarity in your life.
Guided Basic Zen Meditation Technique (Zazen):
 Find a quiet place and sit in a comfortable cross-legged position.

If using a zafu or similar meditation cushion, sit on the forward
third of the cushion. The objective is for your hips to be raised
above your knees and to form a three-point base with your
knees and buttocks touching the floor/cushion (leave a comment
below if want to use a chair or meditation bench and would like
me to explain those details).
 Now elongate your spine upwards and to align it with the back of
your head, subtly bring your chin back and in like a soldier at
attention. There will be a slight inward arch in your lower back.
 Now rock gently from side to side in big arcs, making them
smaller and smaller till you drift to a stop. You should find
yourself perpendicular to the floor with no tension or pull from
either side.
 Have your eyes half open with an unfocused gaze on the floor in
front of you. You should be looking down at a 45-degree angle
about 2 to 3 feet in front of you. You may also close your eyes if
you prefer.
 Bring your hands to your lap and place them in the cosmic
230
mudra. To do this rest your right hand on your lap, then rest
your left hand on top of it and have your fingers overlap. Now
bring the thumb tips together thus forming an oval frame.
 Close your mouth, swallow your saliva creating a slight vacuum

and place your tongue against the roof of your mouth. After this
point there should be absolutely no more movement of the
body. No fidgeting, scratching, shifting - nothing - be like you
are frozen in time.
 Now bring you attention to your breath without trying to

manipulate it further in any way, just become aware of its flow.
Spend a few minutes just observing it intimately till it starts to
become regular and relaxed.
 At this point begin counting your breath. Count an inhalation as

one, then the exhalation as 2 and continue to count your breaths
until you reach 10. At which point return to 1 with the next
inhalation. If at any point you get caught in a mental story line
and loose your count, gently, without passing any judgment,
return to 1 and start over. That’s it, continue for the duration of
the meditation.
Guided Intermediate Zen Meditation Technique (Zazen):
Follow all the steps for the Basic Zen Meditation Technique, except for
the last step a complete inhalation and exhalation cycle should be
counted as 1. So you will do 10 full cycles of inhalation and exhalation
before returning to 1. You can also increase the time to 30 - 40
minutes.
231
Guided Advanced Zen Meditation Technique (Zazen):
Follow all the steps for the Basic Zen Meditation Technique, except for
the last step instead of counting the breaths, just "be the breath".
Don’t try to jump to this step too soon, first build your concentration
and focus. You can also increase the time to 1 hour.
Hints and Tips for Zen Meditation Technique (Zazen):
 Do some stretching or Yoga before sitting in zazen. It will help

your body adjust better.
 Be regular, the benefits of this meditation are vast, but they take
time to manifest.
 Some good internet resources and books on Zen meditation and

Zen teachings are listed below…
1. Charlotte Joko Beck’s Ordinary Mind Zen School and her

book Everyday Zen: Love & Work
2. Zen Mountain Monastery - Mountain and Rivers Order of

Zen Buddhism
3. Shunryu Suzuki’s San Francisco Zen Center and his book

Zen Mind, Beginner’s Mind
Secret of Zen Meditation Technique (Zazen):
 The secret of zazen does not lie in the awareness of the

inhalation or the exhalation. It lies in the gap in between these
breaths. It lies when the breath is spontaneously suspended. It
is in this gap where the mysteries of the Universe are hidden.
This gap and the gap between 2 thoughts are best friends, and
in this silence between 2 thoughts the absolute is revealed.
Don’t try to force this pause, just continue with your zazen, it
232
will come about naturally.
233
Chapter 50
Week 4 Syllabus:
Objectives:
Knowledge:
 Deepen and Consolidate Meditation and Yoga Knowledge.
Techniques:
 Learn Crow Pose

 Learn Shoulder Stand.
 Learn Modified Wheel Pose.
 Learn Elbow Platform.
 Learn Boat Pose.
 Learn Yoga See-Saw.
 Learn Yoga Ab Crunches.
 Learn Heart Chakra Healing and Balancing Set.
 Learn Anuloma Viloma Alternate Nostril Breathing.
 Learn AUM Mantra Meditation.
Articles for Study:
 How Much Time Should I Meditation For

 Tips and Tools for Meditation
 Meditation Help | Tips for Beginners
 No Shortcuts to Enlightenment
Daily Practice:
Pranayama: 5-10 mins
 Anuloma Viloma Pranayama
234
 Crow Pose for Root Chakra Cleansing

 Shoulder Stand for Brain Fitness
 Modified Wheel Pose for Digestion
 Tough Power Yoga Elbow Platform Pose
 Boat Pose for Abdominal Training
 See-Saw Yoga Shoulder Exercise
 Yoga Ab Crunches for 6 Pack Abs
Yoga Set: 5-15 mins
 Heart Chakra Balancing Set
Meditation: 10-20 mins
 AUM Mantra Meditation Technique
235
Chapter 51
How Much Time Should You Practice

Meditation For Daily?
Meditation Guidance
There is a famous story of a Kundalini Yoga Master who was desperate

to increase the amount of time he spent doing his daily meditation
practice. The story says that the Yogi nailed his ponytail to the wall so
that when he would start to dose off his contraption would rudely
awaken him, and that this technique allowed him to successfully
meditate for 22 hours daily. Are you ready for that :-)? Luckily, 22
hours of daily meditation is not a prerequisite for spiritual growth or
enlightenment, but the point of the story is that the task is not cheap
either. So for how long should one meditate daily?
Before we go into the numbers it is important to clarify exactly what

type of meditation we are talking about here. There are many schools
of meditation, each with their own techniques and methods. Here, we
are referring to the meditations that are done being mostly physically
still. So this would include zen meditation (zazen), vipassana, insight
meditation, jyana yoga, the Silent Mind (SM) Meditations, and
meditations that utilize an object for concentration (3rd eye
meditation, mantra meditation, visualization, sound, trataka (candle
flame gazing), 3 step rhythmic breath (3srb) meditation or similar
variation of breath meditation, etc). The other types of meditations
involving dance (shiva tandava - dance of death), Osho’s meditations
(kundalini, dynamic, etc), laya yoga meditations, and other such
meditations have specific time requirements to work their magic and I
am not referring to them in this discussion, now on to the numbers.
The minimum time one should aim to set aside for daily meditation is
20 minutes. Let me tell you a true story. In my post graduate years I
was studying cognitive psychology and artificial intelligence, looking to
236
actually do empirical studies on meditative states of consciousness.
One of my philosophy professor’s told me to join a Zen meditation
club, which practiced zazen regularly on campus. Till then, I had only
meditated on my back lying down or during long walks, but I decided
to attend their zazen session. It was meant to be two 20-minute
sessions and let me tell you I ran away after the first 20 minutes. I
still to this day remember the sensei saying, "I guess he is leaving," as
I snuck out of the back door. Only later, after luckily coming across
Charlotte Joko Beck’s Everyday Zen: Love and Work, did I really start
to establish a strong, regular zazen practice. The point here is that 20
minutes initially, if you have not done formal sitting meditation before,
is much harder than you might think. So, if it takes you some time to
get to 20 minutes of daily meditation that is perfectly fine. Start with
less, but aim at building up your meditation to this amount of time.
Read The Golden Rule to Stop Excuses and Start Meditation Now for
more guidance to get your practice started if you need it.
Why 20 minutes of meditation? From my experience I can say that 20

minutes daily proved to be very effective; everything just started to
transform. Others, over time, have also probably found that this
amount of time has worked well for bringing about positive changes in
themselves and so the number has become the de facto standard for a
starting practice.
The next stage is 30 minutes, 2 times daily. On my trip to Zen

Mountain Monastery for their Zazen Training program, 30 minutes was
the minimum time requirement for any zazen session. I could relate
to the difficulties some of the first timers were having with this length
of time and unfortunately for them there was no back door to escape
from either ;-). Also, interestingly at Zen Mountain Monastery, you
could request to be struck with a cane on your shoulders (at special
acupressure points) to help you stay awake, drain emotional junk out
of your system or as an aid to go deeper. This is called Keisaku and it
can work as an alternative technique for you if you don’t have long
hair like our Yogi friend above :-). So work your way up to 30 minutes
of meditation, and try to do that twice daily if possible.
237
Finally, you should build up to 1 hour of steady meditation practice
everyday. For extracting the maximum benefit from a meditation
program this is the golden number. To get to the experience of "Big
Mind" as Zen Master Shunryu Suzuki describes the detached state, or
the "Big Self" as described by the Advaita Vedanta teachers, or to get
to the explosion of insight as put forth by J. Krishnamurti and the
Silent Mind Meditations, 1 hour of meditation is usually needed. This
is primarily because it takes some time for the thinking process to slow
down and for us to extract ourselves out of the daily drama of our little
egos. So there you have it. Start and aim for 20 minutes of daily
meditation and then build up to 1 hour. You will find everything you
are looking for, as you will discover that everything is you.
238
Chapter 52
Essential Meditation Tips & Tools for Daily

Practice
Mastering Your Daily Meditation Practice Series
What are the key items you need in order to start or deepen your daily
meditation practice? To help answer this question I thought it would
be best if I simply shared with you my personal meditation tools and
some tips that have helped me establish and benefit from a strong
daily meditation practice. In the article Top 5 Mistakes in Establishing
a Daily Meditation Practice, mistake #2 was "Don’t Prepare Your
Meditation Environment." In that section I listed the essential tools of
the trade for a successful meditator. Below are illustrations of these
meditation tools straight forms my meditation world. Hope it helps
you to plan and set-up your own meditation room and environment.
My Meditation Space
1. My Meditation Space: Here is my favorite place in the Universe.

Some items worth noting from this illustration are…
Related Meditation Tips:
Lamp: I use a touch lamp, which is within reach of where I sit. It has
3 levels of illumination and really helps set a very serene and inviting
atmosphere to help my mind settle down quickly to prepare for
meditation. It’s really pretty cool as it works with touch so is easy to
deal with in the dark as well.
Shawl: You will also see a shawl, which I drape over my legs to stay
comfortable on cold mornings. Early mornings are by far the best time
for meditation if you can manage it. Here is an article that expands on
that more: The Secret of How to Become an Early Riser.
239
Meditation Cushion & Zabuton
2. Meditation Smile Cushion & Meditation Zabuton: There were

both purchased over the Internet from the website zafu.net.
Meditation Smile Cushion: I also have a traditional round Zen

Meditation Zafu, but I have found the smile cushion above to be more
effective for me as it gives more support to the legs. If you were
going to sit for 1 hour plus, without intermittent Kinhin (walking
meditation) or other breaks, I would strongly recommend investing is
a good meditation cushion.
Meditation Mat (Zabuton): I normally cover my zabuton with a towel

when I sit, so I don’t have to worry about it getting dirty often.
Meditation Clothing
3. Meditation Clothing: My wife was like, you are NOT going to put
pictures of your self-tailored pajamas on the website are you? Well…
yes I am and I am very proud of the design, which I am ultimately
planning to sell to Armani for a fortune in the near future: -D.
Meditation Pajamas: The shorts are really for the Yoga practice, which
I do after my meditation practice. The custom butchered pajamas are
for meditation and they serve 2 very important purposes. First, they
are cut at the upper thighs so no material bunches up behind the
knees to cut off blood supply to put my legs to sleep. Second, the
waistband is not elastic, but instead uses a woven tape (nala), which I
loosen once I sit so that my diaphragm and breathing are not impeded
in any way.
240
Meditation Motivators
4. Meditation Motivators: These are just some items, which inspire

me and help set the right atmosphere for spiritual work.
Baby Proof Stuff: I have little ones who you can read about here: How
to Make a Baby the Right Way with Illustrations. So my incense box is
baby proof, as is the lighter you will see in the picture below.
Meditation Tools
5. Meditation Tools: For insight meditation practice no music should

be used, so the remote is much more important for the Yoga &
Pranayama practice, specially if you are using rhythm for the breathing
exercises. The most important item in the list above is the stopwatch.
Stopwatch: Make sure you have a stopwatch, which counts down from
a particular time period. This way you won’t have to disrupt your
practice by looking at a clock to determine the length of your
meditation.
Conclusion:
One item I realized I forgot is my meditation journal. It sits right

under my little table, or in my basket and any profound insights or
enlightenment experiences I have I note them down there.
I hope giving you this glimpse into my meditation practice inspires and
helps you with your daily spiritual work.
You can also get more meditation hints and tips from this article:
Silent Mind Meditation Program - Practical Hints & Tips- Chapter 18.
241
Chapter 53
Meditation Help & 5 Great New Meditation

Tips for Beginners
Meditation Help
In the 2 previous article, Essential Meditation Tips & Tools for Daily
Practice and the Top 5 Mistakes in Establishing a Meditation Practice, I
shared many important meditation tips to help you establish a strong
meditation practice. Today I would like to give you some more
valuable meditation help. Today’s article will give you tips, which are
very practical in nature and should help you deal with common issues
that many beginner meditators have.
First, I will do a quick review of the tips from the previous articles I
mentioned above and then, I will move ahead to the new meditation
tips I would like to share with you today. If you are familiar with the
two articles above, then you can skip down to the New Meditation Help
& Tips Section below.
Meditation Help for Beginners
1- Meditation Space:
This is a must. Gorilla meditation tactics, meditating here and there

are everywhere and are usually just good for short bursts. If you are
interested in a sustained campaign, designating a meditation space is
a huge help. Those college students who complain to me about this
suggestion due to living in a dorm, your entire room is your meditation
space … mine was. Of course, in this case just do the best you can.
2- Meditation Tools:
Loose fitting clothing, that doesn’t bunch up behind your knees, an
242
alarm clock, good firm meditation cushion (preferably a Zafu or Smile
Cushion) are all very helpful meditation accessories.
3- Set Meditation Time:
This should have been number 1, but I am feeling too lazy to cut and
paste it up there now, so here it is incorrectly at number 3. Set a
specific time to do your daily meditation practice. Preferably this
should be early in the morning, earlier the better, but certainly before
your day kicks into full gear. There are many good reasons for this
and you can read about those in the article: The Secret to Becoming
an Early Riser.
4- Right Meditation Attitude:
Here are attitudes that get in the way of establishing a strong

meditation practice. Some of these are the ones I listed in the
meditation articles above, but some are from the comments of other
meditators offering their ideas and meditation help.
 Think meditation is too hard and give up. Be patient, persist and
do as much as you are comfortable doing. Overdoing it and not
enjoying your practice becomes an obstacle to long-term
practice.
 Want enlightenment or positive changes fast. The rewards take

a little time to emerge, but they do come and are certainly worth
it. Just keep going, without expectations or desire for lollipops
and psychic powers.
 Try to Stop/Empty the Mind: It is ok for thoughts to come up;

the Big Mind and unearthly silence will emerge. It just takes
time for such evolution to happen.
243
Meditation Help & 5 New Beginner Meditation Tips
Here are 5 more helpful meditation tips, which should help you raise
the level of your meditation practice. These are very practical tips and
deal with difficulties both, beginners and others, will typically
encounter during their actual meditation sessions.
Meditation Tip #1- Sitting Through Restlessness:
This is perhaps one of the most common difficulties encountered by

beginner meditators. You have set the alarm for 20 minutes and
about 10 minutes in, you are cruising along doing your Zen Meditation
counting your breath, when you start to feel restless, start wondering
how much time is left and start to feel the urge to get up and get busy
with life… oh oh!
If this is happening to you, you are lucky. Yes that is correct, you are
lucky and I am jealous. This is precisely why meditation, especially
silent, still meditation, is so effective and why you will benefit so much
from your early practice. At the very end, enlightenment is nothing
but the art of being ok with "what is", no matter what that "what is"
is. It is the art of embracing the present, and being empty of the
desire to change or escape it. Guess what, here is your chance to
develop that art.
You see, once you become an expert meditator, that restlessness and
boredom tends to come up much less, so really you get less
opportunity to practice this great art of staying with the unpleasant
present. Developing this art is what Zen Meditation (or other such
meditation) facilitates and that is precisely why it works wonders for
you during the early days of practice.
So the next time you get the urge to end your session early, bear
down… remember this is your chance to grow. Treat this
unpleasantness as a gift and remain with it. Neither, suppress it, or
run away from it. Just observe it. You are now developing your
244
highest potential, the muscle of awareness… you are now developing
the Witnessing Consciousness. You are now mastering the Art of
Living.
Meditation Tip #2- Just Sit Down:
If you are a gym rat, you know that if you can just get to the gym,
you will get some degree of workout done. Half the battle is won if
you can just get there. The same is with meditation. If you can just
get your butt down on the Zafu (meditation cushion), half the battle is
won. And if you can remember meditation tip #1 above, well then the
battle is really going to go well, as you are now probably going to
complete the entire session.
This is further facilitated if you have a set meditation time and a set
meditation space. Although, meditation is the ultimate science and
bestows the ultimate freedom, if you need to respond like Pavlov’s Dog
(classical conditioning) did to the sound of a bell, in order to jump onto
your cushion and start your meditation session, so be it. Just find a
way to get on the cushion; the rest will start to take care of itself.
Meditation Tip #3- Make it Count:
Well since you have already sat down, you might as well make the
most of it. Of course you could sit and spend the entire time thinking
about all the things you need to do that day, but really that can wait
till you have finished meditating. If many things are on your mind,
then write them down before you sit and tell your mind that right after
you are done, you will address those issues. This technique works
great if you have insomnia from over thinking as well. It puts the
mind at ease by telling it that it will get a chance to chew over all
those problems later, so it leaves you alone to get your meditation
done.
Also, always remind yourself how precious your time here is, remind
yourself that life is short and you simply cannot afford to not use your
245
meditation time as best as possible. As Zen Master Charlotte Joko
Beck points out, if you are going to sit and not apply yourself in any
way to observe your mind or breath, you might as well be out playing
golf. So apply yourself as best you can. Thus, you will be doing your
part. The rest, as usual, will take care of itself.
Meditation Tip #4- Mind Over Body:
I know your knees hurt and oooooohhhh that aching back. No, that is
not the reason to stop, in fact that is not even the reason to move or
flinch. Unless you are going to blow out a knee and have to go to the
emergency room, you are not to move unnecessarily. If its Zen
Meditation or other such Insight Meditation Technique, then it is not
necessary to move at all, so you should be as if you are frozen in
time…. aching knees and all (see meditation tip #1 above for
inspiration).
Once you give in and start adjusting during meditation, there will be
no end to it. Why? Because the body knows then that it is still the
master. It knows that it still calls the shots and by a little pain here, a
little phantom itch there, a little phantom tickle here, it can still boss
you around. Yes phantom sensations. The body is not going to like
being subdued and made to be still at your command, so it is going to
create ghost feelings to get back on top. Just say no.
If you can endure the first few attempts by the body to regain
dominance, the body will understand that the true master is back in
the house and it will stop troubling you. Try this and validate it for
yourself.
Meditation Tip #5- No Negative Thinking:
I don’t have the discipline. I don’t have the gift of insight. I can’t
watch my thoughts. I am not intelligent enough. I can’t concentrate.
I am not flexible enough. I don’t have the willpower. After all I am
not the chosen one… Eddie Murphy is (The Golden Child).
246
Look, meditation is arduous. It is not complex, but at it’s highest
levels it is arduous, so don’t make it harder than it is. The fact is you
just don’t know what is going to happen, so there is no need to think
that the worst is going to happen or that you don’t have what it takes
to make the best happen.
This type of negative thinking just creates more obstacles and is

totally worthless. It serves no good purpose, so just don’t do it. I
know those beginning meditation can have such discouraging thoughts
and you should guard against believing them. They are just thoughts,
don’t give them life by buying into them. Just observe them, smile,
and let them go. As I mentioned above, your job is simple; do your
best. Leave the rest in the hands of the good Lord.
Summary of Meditation Help & Beginner Meditation Tips:
I think I will need another article on this topic as more and more great
tips keep bubbling up into my mind (must be this creativity
experiment I am doing, but that too is another article). But for now I
think the above tips will go a along way in getting your started with
your meditation practice and help make it into one that is strong and
deep. If you have meditation help you can offer others, please do
share them with us in the comments section below.
If you are looking for more meditation help or looking to enhance your
current meditation practice, you can check out the Meditation for
Beginners | Learn How to Meditate Class this is a part of the Free
Online Meditation Classes offered here.
247
Chapter 54
No Short Cuts to Enlightenment
Enlightenment
A single Shakyamuni Buddha, a Lord Jesus Christ, a Saint Mahavira, a

Lord Krishna, a Mahayogi Pantanjali, a Guru Nanak have a massive
lasting impact on the whole of humanity, so tell me something, if there
was a school, institute, program or person with a short cut solution for
pumping out enlightened folks by the dozens would not humanity be in
better shape than it is? Would not the message of love and peace
spread and penetrate society at least to a larger extent than today,
where it seems to be almost non-existent? OK, forget that argument,
think about this, would not this saint-producing factory have a line
twenty miles long outside of aspirants and be all over the news? This
is the Internet age, the age of information, a time where multiple 24/7
news channels thrive, where small news in a remote corner of the
world shows up at your doorstep almost instantly. So given that,
would not this incredible nirvana factory be the talk of the town?
Wouldn’t all the spiritual junkies be flocking to it? But the last time I
tuned into CNN, the news was still who just died, alas… I might have
missed the grand opening. OK, forget that argument; think about
this, the monks and yogis of old retreated to the mountains and
forests for decades to practice meditation. Were they mad,
incompetent, or masochistic? Were they just plain dumb and clueless
to the fact that there was a quick fix available? Could it be that these
potent, massive human beings just all kept missing the short cut?
These fellows have practiced meditation for thousands of years and all
of them never discovered the short cut! No, sorry my friend there is
no short cut, but if you are still not convinced I will continue with some
more reasons below.
Let’s look at life. Getting in shape takes hard work, mastering an art
can take a lifetime, learning a science, skill or language can take
248
years, but you figured that the greatest art of all, the highest
accomplishment possible to man, would be made possible via a 20
minute CD!! Sorry, it will not be handed to you on a silver platter no
matter what the salesman says. And speaking of salesman that is
probably the best clue of all that something is amiss. The one trait
that is common across all the definitions of enlightenment is
compassion. Does it really make sense that a fully awakened
enlightened person, who is supposed to be completely free, full of joy,
bliss and compassion, decides he would rather be a businessman and
only help you if you pay him? He decides to rake in the cash to buy
his third BMW since he is just not quite satisfied with having a Buddha
Mind? If the source feels more like a business than a genuine place to
help guide you, be warned - you are about to be conned. No, my
friend, don’t waste your money, there are no short cuts and I will tell
you something else, it is not even possible to have one; ever.
Enlightenment cannot be brought about through any act of will. It
comes on its own and goes on its own. No formula can produce it, no
method can create it, and no path can take you to it. Any effort on
your part to bring about enlightenment only strengthens the noose of
desire and perpetuates self-centered activity, so no outside solution
can possibly work for this condition. To illuminate this point the
following traditional example is often used…
Think of your life as a movie. Reality is what is happening on the

screen, everything that takes place is in the movie; the Truth is the
screen itself. It is forever hidden by the images moving on it. It only
becomes visible when the movie stops playing. Any willful attempt to
stop the movie just adds another theme, another story line and the
show goes on. Any angle you undertake is another scene in your
movie. This movie has to stop itself and when it does the Truth
becomes visible. All you can do is watch the movie. As you watch and
study the movie you start to see its monotony and meaninglessness.
You start to see the pettiness of being endlessly drawn into your self-
centered drama. This is the beginning of the end. Keep watching
carefully, meticulously, and diligently. This watching leads to the
movie ending itself. Then you may be blessed with the Truth. So next
249
time someone comes up to you and tries to sell you magic beads of
enlightenment, politely show them the garbage can.
250
Chapter 55
Crow Pose to Cleanse Root Chakra
Hatha Yoga Posture for Root Chakra Opening
Kundalini yoga crow pose, is the sixth entry in our Free Online
Illustrated Kundalini Yoga Poses and Exercises E-Book and this pose
helps balance two very important chakras of the kundalini seven
chakra system. Crow pose works primarily on clearing the root chakra
(muladhara chakra), but at the same time it also helps in opening the
heart chakra (anahata chakra).
By working to cleanse and balance the root chakra, this posture helps
to bestow good health, strong sense of security, connectivity to nature
and ample wealth. By balancing the heart chakra, this yoga pose
helps love, compassion, forgiveness and generosity flow abundantly
from you.
Crow pose is also common to various schools of yoga, including Hatha

Yoga and Kundalini Yoga.
Below you will find two illustrations of crow yoga pose. The first is a
modified version of crow pose, while the second is the full version.
Please do feed free to use the modified version, never risk injury by
trying a posture you don't feel ready to do.
Unlike other kundalini yoga exercises, this posture is done with the
eyes open. Detailed instructions follow below the illustrations.
251
Yoga Crow Pose for Clearing Root Chakra
Picture of Modified Kundalini Yoga Crow Pose
Picture of Kundalini Yoga Crow Pose
252
Kundalini Yoga Crow Pose Practice Details:
a. Step-by-Step Instructions for Kundalini Yoga Chow Pose:
 Swat on the floor with legs shoulder width apart and feet flat on
the ground with the toes pointing outward.
 Reach forward with your arms and have your index finger
pointing forward, while the other fingers are interlaced.
 Gaze over your extended arms and stare out into infinity.
 Keep your back straight and begin Breath of Fire Breathing

Exercise.
b. Duration for Kundalini Yoga Crow Pose:
c. Benefits of Kundalini Yoga Crow Pose:
 Opens and clears the root chakra bestowing great sense of

security, connectivity to nature, good health, fit body, proper
perspective on diet, ample wealth and clear practical, down-to-
earth thinking.
 Balancing the root chakra also helps remove fears.
 Balances and heals the heart chakra, allowing love and

compassion to flow.
 Increases flexibility in the groin and hips.
253
 Good for the health of the knee joints and ankle joints.
 Very good for toning and healing the elimination system of the
body.
d. Practice Tips for Kundalini Yoga Crow Pose:
 Use the modified version illustrated above. You can also place a
rolled up blanket or hard cushion under your heels to help you
with this posture.


 Feel your heart center expanding as you reach forward and stare
out over your hands into infinity.
254
Chapter 56
Shoulder Stand for Brain Fitness
This yoga asana (posture) is our first inverted pose and it is about as
inverted as you should go according to kundalini yoga. In hatha yoga,
the inversion is taken one step further, in headstand (Sirsh Asana),
but kundalini yoga stops at shoulder stand (Sarvanga Asana). So this
pose is another one which has been adopted by these 2 great schools
of yoga, and thus, it is a part of both the Free Online Kundalini Yoga
Poses E-book as well as the Free Hatha Yoga Poses Photo Galleries.
Shoulder stand has a long list of benefits, not the least of which is the
additional flow of nutrient rich blood to the brain region, to enhance
brain fitness and health. Needless to say, this pose should be
approached with caution and the posture should not be forced in any
way.
Below you will find an illustration of shoulder stand. The variation to

this pose is not having the legs vertical, but instead they are leaning
more towards the floor (not over your head though).
255
Hatha Yoga Shoulder Stand Pose for Brain Health
Picture of Hatha Yoga Shoulder Stand Pose
Hatha Yoga Shoulder Stand Pose Practice Details:
a. Step-by-Step Instructions for Hatha Yoga Shoulder Stand

Pose:
 Curl up your legs and lift yourself up onto your shoulders, with
your hands supporting your lower torso as shown.
 Extend your legs up straight into the air and point your toes.
 Work your self into as much of a vertical position as possible,

keeping the torso and legs aligned.
256
 In the final position, have your chin pressed into your chest as
you reach up with your body and legs.
 Begin long deep breathing, to help oxygenate and enrich the

blood.
 Once in position, close your eyes and let the asana do it's magic.
b. Duration for Hatha Yoga Shoulder Stand Pose:
c. Benefits of Hatha Yoga Shoulder Stand Pose:
 Excellent yoga pose for nourishing the brain with oxygen rich
blood to help it remain healthy and fresh.
 The asana also reverses the affect which gravity has on the
organs and helps the inner systems realign themselves.
 Helps drain and remove stagnant blood from the extremities.
 The pressure in the neck region massages all the nerves and
subtle channels, again promoting improved brain fitness by
ensuring better flow to this important region. In addition the
thyroid and parathyroid glands are massaged and toned,
improving the functioning of the endocrine system.
 Helps counteract varicose veins.
 Pacifies the mind and induces peacefulness.
257
 Helps boost the immune system, as well as overall health and
wellbeing.
d. Practice Tips for Hatha Yoga Shoulder Stand Pose:
 Careful with your neck. Very important to not over strain this
delicate region. So only straighten as much as you are
comfortable doing. Don't fall over.
 If you can't get all the way vertical, that is fine. Just straighten
as far as you can and slowly improve the posture over time.
 Strong abdominal muscles will help you master this pose.
 Don't do this asana excessively. One time per day is more than
enough and I don't recommend it for more than 5 minutes max.
258
Chapter 57
Modified Wheel Pose for Flexibility and

Digestion
Kundalini Yoga's Modified Wheel Pose is certainly an exercise worth

including as part of your daily yoga routine. It is an integral part of
mine. This exercise is called Kandhar Asana in Hatha Yoga and also
goes by a few other names in various yoga circles. Since it is often
used as a modification to Wheel Pose (see Advanced Yoga Technique
for Total Body Workout), and offers many of that position's benefits
without the same degree of difficulty, I find the name Modified Wheel
Pose most suitable for it.
Modified Wheel Pose, as mentioned above, is part of both Kundalini

Yoga and Hatha Yoga and so here on Mastery of Meditation & Yoga, it
will be part of the following 2 free online e-books: Free Hatha Yoga
Poses & Free Online Kundalini Yoga Exercises.
One of the best aspects of Kundalini Yoga, and yoga practice in

general, is the vast array of modifications that poses offer, so that
almost all of us can do some variation of the posture and still enjoy
many of the benefits that the exercise bestows. Modified Wheel Pose
is a perfect example of this. Not only is it a modification of Full Wheel
Pose, but it also has a modified version for those who are just
beginning yoga and find the posture hard to come into.
Below I have given illustrations of both, the modified version of

Modified Wheel Pose and the full version of Modified Wheel Pose.
This yoga exercise offers many important benefits, such as increasing
flexibility, promoting better digestion and toning female reproductive
organs for improved function, and I discuss these in more details in
the practice section below.
259
Kundalini Yoga Modified Wheel Pose
Illustration #1 Modification of Modified Wheel Pose
Illustration #2 Kundalini Yoga Modified Wheel Pose
260
Kundalini Yoga Modified Wheel Pose:
a. Instructions for practicing Kundalini Yoga Modified Wheel

Pose:
 Start by lying on your back. Have your feet hip distance apart
and bring your heels up against your buttocks.
 Reach forward with your arms and grasp you ankles.
 Now raise your torso off the ground, by pushing up with you
navel and hips. You should feel a stretch in you upper thighs
and in your back and spine.
 Try to stretch up such that your chest nears your chin and you
feel a good stretch in your lower back. Continue to hold your
ankles throughout and keep the feet flat on the floor.
 Hold this position. In the Kundalini Yoga version the eyes are
closed (Illustration #2 above). You can have them open or
closed in the Hatha Yoga version.
 Once you come into the final posture, either do Long Deep
Breathing, or do Kundalini Yoga Breath of Fire.
b. Duration for Kundalini Yoga Modified Wheel Pose:
c. Benefits of Kundalini Yoga Modified Wheel Pose:
 Excellent to build and increase flexibility of your back and spine.
 Also promotes flexibility in your shoulders and upper thighs.
261
 Stretches the entire abdominal region and helps improve your
digestive system.
 Stretches the female reproductive organs, massaging and toning

them. Improves conditions related to these organs.
 Strengthens your legs and thighs.
 Expands your respiratory system and improves lung capacity.
 Activates and help heal the Vishuddhi Chakra (Throat Charka)

and promotes healthy thyroid function.
d. Practice Tips for Kundalini Yoga Modified Wheel Pose:
 Modified Version of Modified Wheel Pose:
If you find the full version of Modified Wheel Pose too difficult, I
suggest starting with the modification to this exercise which is
demonstrated in illustration #1 above. In this modification,
interlace your fingers as shown and push down against the floor
with your arms as you thrust up with your hips and navel. All
else is the same as the full version, except that you don't grasp
your ankles in the modified version. This modified version will
also bestow many of the same benefits and you can use it to
slowly increase your flexibility and strength, until you can do the
full version.
 Be careful of you back, knees and neck when doing this pose.
Remember to not strain too much and slowly build up the pose
to the full version. Also, increase your time gradually and you
can take breaks in between as well.
262
Chapter 58
Power Yoga Elbow Platform
For the power yoga fans who have been enjoying the high powered
sets such as Core Abdominal Power Yoga Exercises and the Yoga for
Full Body Fitness, here is an advanced yoga pose that is sure to
challenge and test you as well. Of course, if you are a beginner yogi
looking to learn yoga or if you are looking for more gentle yoga sets,
you will find plenty of those on Mastery of Meditation and Yoga as well,
such as the Yoga Poses for Beginners Set and the Kundalini Yoga Best
Beginner's Yoga Set, to name a few.
The following power yoga pose, Elbow Platform, comes from the
timeless school of Kundalini Yoga and is designed to help you build grit
and willpower. Along the way to developing these and other intangible
assets, the pose will also of course strengthen your body and
muscles. Specifically, it will work on your hamstrings, back, abs,
buttocks and arms, more on these benefits in the practice section
below.
Although the basic version of this pose should be sufficient to

challenge most yoga enthusiasts, I have also provided an advanced
version of this advanced pose, for the real power yoga fanatics .
Needless to say, please be careful when coming into this pose, and
don't hold it for longer that you feel comfortable. This posture is part
of Kundalini Yoga Warrior's Kriya, which I will upload in the future. It
can also be integrated into your routine as per your needs.
This pose will be part of the following 2 free online e-books: Free
Hatha Yoga Poses & Online Kundalini Yoga Exercises, where you will
find a huge collection of other yoga poses and postures, fully
illustrated and detailed.
263
Below you will find illustrations of this power yoga pose and complete
practice details. Please also follow the guidelines on how to practice
yoga which I have detailed in the following 2 articles, Beginner's Guide
to Yoga Practice and Guidelines for Kundalini Yoga Practice.
Power Yoga's Elbow Platform Pose
Illustration #1 Elbow Platform Pose Basic
Illustration #2 Elbow Platform Pose Advanced - Left Leg
264
Illustration #3 Elbow Platform Pose Advanced - Right Leg
Power Yoga Pose - Elbow Platform:
a. Instructions for practicing Elbow Platform:
 Come into the position as indicated by Illustration #1.

Essentially you are going to support your entire body with just
your elbows and heels. No other parts of the body should be
touching the body. The toes should be extended and the entire
body should be kept straight. The eyes can be either closed or if
kept open, they should be focused on your toes.
 While doing this yoga pose, you should be doing powerful Breath
of Fire Breathing exercise, to reap the full benefits of this
posture.
 In the advanced version of this power yoga pose, you are going
to raise one leg about 12 to 18 inches above the ground, so you
will then only be holding yourself up with your elbows and 1 heel
(Illustration #2 and Illustration #3). Do one leg at a time
(unless you have mastered levitation ). Start with your left
and then switch to the right. Keep the toes pointed throughout
and your body straight.
265
b. Duration for Power Yoga Elbow Platform Pose:
 15 seconds - 3 minutes. If you are doing the advanced version,

split the time between each leg. Again, don't push too hard,
remember that as the muscles tire, the chance of injury rises.
c. Benefits of Power Yoga Elbow Platform Pose:
 Excellent exercise to strength the upper and lower body

simultaneously. Good for shoulders, triceps, back, abs,
hamstrings, buttocks and calves.
 Great for building willpower and grit. This exercise builds

character and the ability to overcome challenges and obstacles
in life.
 Good for your nervous system.
d. Practice Tips for Power Yoga Elbow Platform Pose:
 It is important to do some warm-ups before attempting this

pose. Specially warm-up your back, hamstrings and shoulders.
 Use the Breath of Fire to carry your through as you become

more proficient at this pose. Forget about the body and mind,
and just breathe powerfully.
266
Chapter 59
Yoga Boat Pose for Firm Toned Abs
Today I want to illustrate and detail for you one of the best yoga
exercise to help you tone your stomach muscles and get great firm
abs. In fact, this particular exercise might just be the single best
exercise from the world of health and fitness to work on your abs. It
is such a potent pose that in Kundalini Yoga it is considered a Kriya in
and of itself and called Maha Shakti Kriya (Great Strength / Power /
Energy Set), and this is also a key Hatha Yoga pose, and there it is
called Nauk Asana or Boat Pose.
As I have mentioned in the past, varying your workout routine is a key

element in abdominal and other muscle training, and to help you do
that there are several excellent ab exercises and sets already on the
website. Here is a quick list of these resources for you, which will give
you plenty of ways to introduce variations in your workout. Rest
assured, I will continue to add more exercises and sets to help you
target your abs and core muscles in a variety of ways in the future.
Yoga Workouts for Toned Firm Abs:
Stretch Pose for Abdominal Strength
Core Abdominal Power Yoga Set (This set uses Boat Pose)
Excellent Yoga Workout to Shape and Tone Stomach
Yoga Exercise for Great Toned Abs:
Boat Pose along with Stretch Pose I think are great exercises to use to
benchmark the fitness level of your abs. So even if you switch to
other abdominal workouts, you can do either of these 2 poses from
time to time to measure the progress you are making with your core
267
strength and power. Stretch Pose is a little more basic, while Boat
Pose is more advanced. In addition, if you are doing a yoga set where
you are not getting enough abdominal work, I suggest adding Boat
Pose to your routine, generally at the end, to ensure you get your
work in for this key region.
Like almost all yoga postures, Boat Pose also has modifications for
beginners to do and I have explained that in the practice section
below. This pose will be part of the following 3 free online e-books:
Free Hatha Yoga Poses, Online Kundalini Yoga Exercises & Free
Kundalini Yoga Kriyas, where you will find a huge collection of other
yoga sets, poses and exercises, fully illustrated and detailed.
Below you will find illustrations of this great ab exercise and done
regularly I am sure it will help you tone your abs and give you a firm,
flat stomach. Please also follow the guidelines on how to practice yoga
which I have detailed in the following 2 articles, Beginner's Guide to
Yoga Practice and Guidelines for Kundalini Yoga Practice.
268
Boat Pose for Firm Toned Abs
Illustration #1 Yoga Boat Pose for Rock Solid Abs
269
Illustration #2 Yoga Boat Pose for Rock Solid Abs
Yoga Boat Pose (Maha Shakti Kriya or Nauk Asana)
a. Instructions for Yoga Boat Pose for Rock Solid Abs:
 Have your arms straight out to the sides with your palms facing
in. Keep your legs together and straight out as well with your
toes pointing forward.
 Now bring your legs and torso up such that you are balancing on
your sacrum. Keep your eyes focused on your toes, this will
help you keep your balance. You are forming a V shape, with
your legs and torso.
270
 Begin the Breath of Fire Breathing Exercise and continue on for
as long as you can.
b. Duration for Yoga Boat Pose:
 15 seconds - 11 minutes
c. Benefits of Yoga Boat Pose:
 Builds your Navel Center and firms and tones your abdominal
muscles.
 Awakens all the systems in the body (digestive, nervous,

endocrine, circulatory, etc.).
 Develops core energy and vitality.
 Develops focus and balance.
d. Practice Tips for Yoga Boat Pose:
 To modify the exercise hold on to your knees or thighs. This is a

good way for beginners to start.
 Keeping a steady gaze upon your toes will go a long way in

helping you keep your balance.
 If you need to, you can take a break and then come into the
pose again once you are ready. Generally I will do this exercise
3 times, with breaks in between.
271
 You can build up the time for Maha Shakti Kriya to 11 minutes.
This will give you rock solid abs like Bruce Lee, who often
practiced this very exercise .
272
Chapter 60
Yoga See-Saw Shoulder Exercise
If you have attended a Kundalini Yoga class, you know there is going
to be that phase when it's time to do shoulder exercises and it's going
to test your pain threshold, at least just a little bit . Being quite an
obsessive personality myself, I remember spending a lot of time out of
class simply testing my willpower by seeing how long I could hold my
arms up, etc. This was to better prepare me for completing the
shoulder exercises during class. There are a lot of excellent sets to
work on your shoulders in Kundalini Yoga, but today I am going to
give you just one simple shoulder exercise which will prepare you
nicely for these sets that I plan to upload in the near future.
I call this exercise Shoulder See-Saw and it is excellent for warming up

before jumping into more difficult exercises or more advanced yoga
sets. Although this exercise focuses on the shoulder region, it is also
used extensively to work on the Heart Center or Anahat Chakra. This
is because, it uses the expanding and contracting theory of Kundalini
Yoga exercises, to bring pressure and oxygenated blood to the heart
region, allowing the muscles, organs and glands in that area to be
cleansed and rejuvenated as well.
The following 3 articles will be useful to you, if you are new to

Kundalini Yoga, as they will give you some good guidelines on how to
do the workouts safely, as well as introduce you to how these
Kundalini Yoga exercises work.
Introduction to Kundalini Yoga - The Yoga of Awareness
273
Shoulder See-Saw Exercise will be added to our free ongoing yoga
exercises e-book, which you can find here: Online Kundalini Yoga
Exercises e-book. In addition, be on the lookout for yoga sets
incorporating this exercise in the near future here: Free Online
Kundalini Yoga Sets. And also, be sure to check out the Free Online
Yoga Classes that we already offer on the website.
Below you will find illustrations of this exercise, along with practice
details, benefits and other related information.
Yoga See-Saw Shoulder Exercise:
A. How to Do See-Saw Exercise:
 Sit in any comfortable position. Cross legged is preferred.

 Bring your elbows up to shoulder level. Bend your arms and
have your right palm facing your sternum and your left palm
facing away from you. So right thumb is above and left thumb is
below.
 Low clasp your fingers together to form a firm hold. The fingers
are not interlaced, but instead the fingers of each hand are
cupped in the other hand. This is called bear grip.
 Your hands should be 4 to 6 inches away from your chest. Relax

the shoulders.
 Now apply some gentle pressure by pulling trying to pull your

hands apart, without breaking the grip of course.
 Then begin the following movement.
 As you inhale bring the left elbow up and at the same time bring
the right elbow down.
274
 Then as you exhale bring the right elbow up and the left elbow
down. So you are going up and down like a see-saw.
 Begin at a gentle pace and then as your shoulders start to

warm-up pick up your pace.
 Breathe powerfully and go faster as you feel more ready.

Remember to listen to you body at all times, and slow down or
take a break when necessary.
 Soon you will start to feel it in your shoulders as they are given
a good workout by this movement. Try not to give up on the
first sign of discomfort and continue on as best you can.
 To finish: Inhale deeply, hold your breath and try to pull your
arm apart with great force.
 Then exhale completely and again try to pull your arms apart
with great force.
 Those that are more advanced can apply Triple Lock during the
last step, when they have exhaled and are trying to pull their
arm apart. You can repeat the inhale/exhale/pull step up to 3
times. You will find details of Triple Lock (Maha Bandha) in the
following article: Advanced Tantric Yoga Video to Channel Sex
Energy.
B. Duration for See-Saw Shoulder Exercise:
C. Benefits of See-Saw Shoulder Exercise:
 Excellent for warming up the shoulder muscles.
275
 Good for strengthening and toning the shoulder muscles.
 Opens up the Heart Center and promotes love, compassion and

forgiveness.
 Good warm-up exercise to get the blood flowing and respiration

going.
 Good for the respiratory system and builds fitness.
 Stimulated the flow of Kundalini (Energy) up the spine and to the

higher centers.
 Helps build willpower and character.
D. Practice Tips and Cautions for See-Saw Exercise:
 Doing this exercise regularly will go a long way in helping you

tone and strengthen your shoulder muscles.
 Stretching the shoulders after doing this exercise feels good, use
Palm Tree Pose below while seated to do this after you finish.
More Shoulder Exercises:
There are also other great shoulder exercises already on the website,
so be sure to check some of them out below.
Good Shoulder Stretch:
Easy Yoga Pose for Stretching and Warming Up - Palm Tree Pose
2 Good Shoulder Exercises for Building Your Aura and Magnetic

Field:
Eagle Pose for Powerful Aura
276
Aura Cleansing Power Yoga Technique
Exercises to Strengthen Shoulders and Arms:
Jesus Pose for Sacrifice and Inner Strength
Hatha Yoga Position for Nerve Strength - Mountain Pose
Yoga for Upper Body Strength and Training
277
Chapter 61
Yoga Ab Crunches for Six Pack Abs
If you are interested in developing your abs, whether to get a toned

six pack or to enjoy the energy and willpower developing this center
gives, this article are some excellent yoga crunches for you to do. If
you have been following this blog for some time, you will certainly
have come across some potent ab exercises and sets already such as
the, Core Abdominal Power Yoga Set and the Terrific Yoga Ab
Exercises and Workout for Shaping Stomach, but I feel that when it
comes to developing your abdominal muscles and core strength,
variety is always very useful.
The ab crunches I am going to detail for you in this article are not the
easiest to do. But, if you have been doing your daily yoga workouts,
then you should be ready for these challenging exercises. If you are
new to yoga or just getting back to getting fit, not to worry there are
plenty of other ab exercises on the website for you to start with.
So, if you are looking for something a little easier then please try
Kundalini Yoga Stretch Pose for Core Abdominal Power. That is a good
exercise to start training your ab with, and has some nice
modifications for beginners. Also, at the end of this article I list a few
more ab exercises that you might want to try which are great for
helping you develop those six packs or balancing your Navel Center.
I call these particular exercises, Yoga Ab Crunches, and many different

types of yoga use these movements. They will become part of the
Online Kundalini Yoga Exercises e-book and the Hatha Yoga Galleries
hosted here on Mastery of Meditation and Yoga. In addition, be on the
lookout for ab yoga sets incorporating these crunches in the near
future in the Free Online Kundalini Yoga Sets. Also, be sure to check
out the Free Online Yoga Classes that we already offer on the website.
278
As always, please follow the guidelines for yoga I have laid out in the
following documents...
Illustrations for Yoga Ab Crunches
Illustration #1 - Ab Crunches Starting Position
Illustration #2 - Ab Crunches Ending Positions - Variation 1
279
Illustration #3 - Ab Crunches Ending Positions - Variation 2
Abdominal Crunches for Six Pack Abs:
A. How to Do Yoga Ab Crunches:
 Lie on your back, interlace your fingers and place your hands at
the back of your head as shown in Illustration #1 above. This is
the starting position.
 For variation #1 above, in a smooth motion raise your torso up

to 90 degrees and press your chest forward. Exhale as you
come up and then Inhale as you return to the starting position.
This completes 1 crunch. Keep going and try to isolate and use
your abs muscles to pull yourself up.
 For variation #2, you are going to work your lower abs and your
upper abs at the same time. In this case, as your raise your
body up, also bring your legs up and off the floor as far up as
you can. The ending position is shown in Illustration #3 above.
Again exhale as you crunch up and exhale as you lie back down.
Keep going.
 Both exercises above will give your stomach muscles a great

workout, and are great for developing the core center as well as
280
getting six pack abs.
B. Duration for Yoga Ab Exercises:
C. Benefits of Ab Exercises:
 Excellent exercises for developing six pack abs and

strengthening your core.
 Balances and awakens the Navel Center (Manipura Chakra).
 Build willpower and strength of character.
 Strengthens the lower back and hip flexors.
 Increases energy and gives vitality and vigor.
D. Practice Tips and Cautions for Yoga Ab Crunches:
 Don't over strain. These crunches are not the easiest to do, so if
can't do them yet, follow the suggests I gave above for easier ab
exercises and try these later once you are stronger.
 These crunches can be incorporated into other abdominal sets.

Add them in towards the end.
 It is perfectly fine to do take breaks in between repetitions. Just

lie on your back when you do and relax, until you are ready to
go again.
 Squeeze your abs to max out the workout, when you bring legs
and body up for variation number 2. This will really give you a
great burn.
281
More Yoga Ab Exercises:
As I mentioned above, there are plenty of other ab exercises you can

do to train your core and develop your 6 pack. Below are some of
these for you to try...
Best Yoga Exercise to Get Firm Toned Abs
Kundalini Yoga Stretch Pose for Core Abdominal Power
Dynamic Yoga Sit-ups for a Fast Ab Workout
282
Chapter 62
Heart Chakra Healing and Balancing Set
Heart Chakra Balancing Kundalini Yoga Kriya
The following set of Kundalini Yoga exercises opens, clears and

balances the Heart Chakra (energy vortex), which is the 4th Chakra, of
the Tantra Kundalini 7 Chakra System. This Chakra is called the
Anahata Chakra, meaning "unstruck sound". It is located on the spinal
cord directly in line with the center of the chest. The Heart Chakra
governs the respiratory and circulatory organs and systems and is
associated with the attributes of love, compassion and forgiveness.
This kriya activates the Heart Chakra and overall is excellent for
improving and strengthening the heart and lungs. It promotes better
circulation and helps detoxify the system. It also helps soften one’s
character and makes one more loving and kind. Even though the yoga
poses and exercises in this kriya are not complex, the set itself is not
the easiest, so take more rest as required and Do Not Overdo it.
Video of 4 Heart Chakra Kundalini Yoga Set
From Yoga Pranayama Video Series - Deep Breathing Exercise
Description of Heart Chakra Balancing Kundalini Yoga Kriya:
1. Chest Fly Kundalini Yoga Exercise:
a. Guided Instructions for Chest Fly Kundalini Yoga Exercise:
283
 Sit up straight with your legs crossed (sukh asana).
 Bring your arms out to the side with the palms facing forward.
Arms are parallel to the ground.
 As you exhale rotate your arms forward, keeping them straight

almost to the point where the palms meet (but don’t clap). The
pectoral chest muscles will contract.
 Now rotate your arms back as you inhale thus expanding and
stretching your chest area.
 Start off slowly at first to stretch and warm up your shoulders,

then find a good rhythm and continue at a comfortable pace.
b. Duration for Chest Fly Kundalini Yoga Exercise: 1-5 minutes.
c. Benefits of Chest Fly Kundalini Yoga Exercise:
 Works on your chest muscles, shoulders and upper back.
 Activates and balances the Heart Chakra.
 Improves lung capacity.
d. Practice Tips for Chest Fly Kundalini Yoga Exercise:
For all the Kundalini Yoga exercises in this kriya that require you to sit
in sukh asana, you may want to keep a firm cushion or rolled up
blanket under your buttocks so your hips are raised above your
knees. This will help take the pressure off you lower back, hips and
knees. Yes you will be sitting a lot :-).
2. Ringing Bell Kundalini Yoga Exercise: (Variation of Rajju

Karshanasana)
284
a. Guided Instructions for Ringing Bell Kundalini Yoga Exercise:
 Sit with your legs parallel and extended in front of you.
 Now lean back and look upwards.
 Now reach up and pull down with alternating hands each time
pretending you are pulling a bell rope to make a bell ring. As
you reach up make a fist around the rope and pull down so your
fist ends by your waist. When you reach up straighten you arm.
Remember you are reaching up grasping pulling down with one
hand, as that hand is coming down you should be reaching up
with the other.
 You should go at a moderate to fast pace.
b. Duration for Ringing Bell Kundalini Yoga Exercise: 1-5 minutes
c. Benefits of Ringing Bell Kundalini Yoga Exercise:
 Works on your chest muscles, shoulders and upper back.
 Cleanses the Heart Chakra.
 Loosens the shoulder joints.
d. Practice Tips for Ringing Bell Kundalini Yoga Exercise:
Use the Breath of Fire Breathing Exercise to help get you through the
early points of resistance.
285

exercises.
Try to consciously relax your entire body. Release all your tensions
and worries and stay in the present moment as best you can.
4. Double Arm Rotations Kundalini Yoga Exercise:
a. Guided Instructions for Double Arm Rotations Kundalini Yoga

Exercise:
 Sit up straight in sukh asana. Bring your chin back and in

slightly like a soldier at attention, you should feel a slight tension
in the back of your neck.
 Extend your arms out in front of you.
286
 Make a fist of both hands, with your thumbs inside your fist.
 Begin the Breath of Fire Breathing Exercise and keeping your

elbows straight make big circles with your arms. The circles
should be big, but kept in front of you. The right arm is moving
clockwise, while the left arm is moving counter clockwise. The
arms should move at a moderate to fast pace.
 The arms should move in sync — outward together and inward

together.
b. Duration for Double Arm Rotations Kundalini Yoga Exercise: 1-5

minutes.
c. Benefits of Double Arm Rotations Kundalini Yoga Exercise:
 Awakens and expands your Heart Chakra.
 Improves respiration and circulation.
 Oxygenates your blood and gets your energy going.
 Develops your shoulder and upper back muscles.
d. Practice Tips for Double Arm Rotations Kundalini Yoga Exercise:
Don’t give up at the first sign of discomfort.
5. Kundalini Yoga Camel Pose: (The following article has

Illustrations of Kundalini Yoga Camel Pose).
287
Picture of Modified Kundalini Yoga Camel Pose
Picture of Kundalini Yoga Camel Pose
a. Step-by-Step Instructions for Kundalini Yoga Camel Pose:
 To start this yoga pose, come up onto your knees and have your
feet hip distance apart, with toes extended.
 For modified Camel pose have your hands, fingers pointing

downward supporting your lower back and arch back as far as
288
comfortable.
 Now tilt your head back and such that you are facing the ceiling.
 You should be pressing forward with your hips and also

expanding your chest region, by pressing your elbows back.
 In the full version of Camel Pose, drop your hands back and hold
on to your heels. Again you should arch your back, press your
hips out and expand your chest.
 Begin Breath of Fire Yoga Pranayama, in either pose.
b. Duration for Kundalini Yoga Camel Pose: 30 seconds - 7 minutes
c. Benefits of Kundalini Yoga Camel Pose:
 Excellent yoga posture for overall health and wellbeing.
 The pose expands the abdominal region, helping digestion and

elimination. It helps to heal and balances the Navel Chakra.
 Opens and heals the Heart Chakra by expanding and stretching

the chest region. Excellent for the respiratory and circulatory
systems. Bestows softness of character.
 Releases tension in the ovaries and helps the immune system by

working on the lymphatic system.
 The posture, activates and balances the Throat Chakra, and

works to heal and rejuvenate the thyroid and parathyroid glands.
 The exercise opens up the hips and builds strength in the thighs
and arms.
 Stretches and strengthens the shoulders.
289
d. Practice Tips for Kundalini Yoga Camel Pose:
 Start with the modified version of Camel Pose and work your
way to doing the full version over time.
 If the Breath of Fire makes you dizzy or uncomfortable, just

switch to normal breathing instead.
6. Shoulder Fly Kundalini Yoga Exercise:
a. Guided Instructions for Shoulder Fly Kundalini Yoga Exercise:
 Sit up straight with your legs crossed (sukh asana).
 Bring your arms out to the side with the palms facing up. Arms
are parallel to the ground.
 As you exhale rotate your arms up, keeping them straight

almost to the point where the palms meet (but don’t clap).
 Now rotate your arms back down to the starting position (out to
the side and parallel to the ground) as you inhale.
 Find a good rhythm and continue at a comfortable pace.
b. Duration for Shoulder Fly Kundalini Yoga Exercise: 1-5 minutes
c. Benefits of Shoulder Fly Kundalini Yoga Exercise:
 Works on your shoulder muscles and upper back.
 Balances the Heart Chakra.
290
 Improves the functioning of the lymph nodes and strengthens
the immune system. Good anti breast cancer exercise.
 Draws the energy upwards to the higher centers.
 Improves lung capacity.
d. Practice Tips for Shoulder Fly Kundalini Yoga Exercise:
This is the last tough exercise in this kriya and since you have come
this far, why not finish well.
7. Relax in Yoga Corpse Pose (#3 above) for 2-5 minutes:
While in Shav Asana, try this simple Heart Chakra Meditation. With
every inhalation feel more and more love radiating from your heart
center and flowing through your system.
291
Chapter 63
Chakra Balancing Breathing Exercise -

Breath Control & Yoga Pranayama Book
Chakra Balancing | Anuloma Viloma Pranayama

Video of Anuloma Viloma Pranayama
To see the full version of this video please go here… Free Online
Yoga Video of Chakra Balancing Yoga Pranayama
Background of Chakra Balancing Breathing Exercise (Anuloma

Viloma Pranayama):
This is a wonderful and essential breathing exercise to practice before

moving on to the practice of other more advanced pranayamas. This
breath control technique comes from Patanjali’s Yoga Sutras and
actually goes by several different names. It is called Nadi Shodhana
Pranayama, Nadi Shuddhi Pranayama, Anuloma Viloma Pranayama,
Alternate Nostril Breathing Technique, but I think the name that will
describe it best is Chakra Balancing Breathing Exercise. The version
given here is the basic technique, which must be mastered first; later
in this book I will give the more advanced versions of this pranayama.
Chakra Balancing Breathing Exercise is designed to purify the psychic

channels (nadis) through which Kundalini Energy and Prana (Life-
Force) flow. There are 3 primary channels for the flow of this energy:
Ida, Pingala and Shushumna. It is essential to balance the flow of
energy between the Ida and Pingala channels, which run alongside and
intertwine the spine. Through the spinal column runs the Shushumna
Nadi, the central master channel. The Ida and Pingala can be
considered the lunar and solar channels respectively. With the Ida
292
Nadi responsible for cooling, feminine, passive, mental energy and the
Pingala Nadi responsible for hot, male, active, physical energy. As the
flow through these 2 channels is harmonized, prana and Kundalini
start to flow through Shushumna. This flow through the Shushumna
Nadi activates and balances all the seven chakras.
Benefits of Chakra Balancing Breathing Exercise (Anuloma

Viloma Pranayama):
Primary:
 Activates Kundalini Flow through the Shushumna, thus

awakening the chakras.
 The flow of Kundalini through the Shushumna also induces

meditative states of consciousness.
 Calms the mind, promoting peace and tranquility.
 Creates balance, harmony and rhythm in the entire system.
 Prepares the system for more advanced Pranayamas.
Secondary:
 Improves the respiratory system.
 Strengthens the nervous system.
 Purifies the body by oxygenating the blood supply.
Cautions for Chakra Balancing Breathing Exercise (Anuloma

Viloma Pranayama):
 As with all breath control practice, only do as much as you

are comfortable with. Start slowly and build up steadily.
293
 Do not do this breathing exercise if one nostril is blocked or you
are requiring force to breathe through it.
How To Do Simple Chakra Balancing Breathing Exercise

(Anuloma Viloma Pranayama):
 To practice this breathing exercise sit up in a comfortable

position. Preferably in a variation of sukh asana (cross legged).

 Fold your index finger and middle finger into the palm of your
right hand so just the thumb, ring finger and pinkie are
extended. Hold your knee with your left hand.
 Bring your attention to your breathing and take 5 deep, slow

breaths though the nose. This will oxygenate your blood and
relax you. For the rest of the exercise the attention should
remain on your breath.
 Now with your right thumb gently close the right nostril and
breathe in slowly and completely through the left nostril only
counting mentally from 1 to 4.
 Now gently close the left nostril with your right ring finger and
pinkie and releasing the right nostril breathe out through it only,
counting mentally from 1 to 4.
 Now breathe in through the RIGHT nostril only, keeping the left
closed, counting mentally from 1 to 4.
294
 Finally, re-close the right nostril and breathe out through the left
only, counting mentally from 1 to 4. This completes 1 cycle of
Anuloma Viloma Pranayama.
 Start with 5 rounds a day and start to add 1 additional round as

you make progress. Also, start to add to the count, based on
your level of comfort, by 1 for both the inhalation portion and
exhalation portion till you reach a count of 12 for each phase.
When you can comfortably manage that move onto Intermediate
Anuloma Viloma Pranayama.
How To Do Intermediate Chakra Balancing Breathing Exercise

 All steps are the same as above except you should now build up
to 15-20 rounds a day and your count should be built up to
24:24 for inhalation and exhalation. After you reach 24:24
(even with less rounds if you don’t have much time) you can
progress to the Advanced version.
How To Do Advanced Chakra Balancing Breathing Exercise

 In the advanced version you will introduce the optimum ratio for
inhalation to exhalation. The ratio should be 1:2. In other
words for every count of 1 for inhalation, exhalation should last
twice as long. So now perform Nadi Shodhana Pranayama at the
ration 12:24 (12 counts for inhalation phase and 24 for
exhalation). Build up to 30 rounds a day, or as many as time
allows you to do. The upper limit allowed is 80 rounds 4 times a
day, so don’t worry about over doing it unless you are hitting
this limit.
 Later in the website I will introduce the versions of the Chakra

Balancing Breathing Exercise utilizing both, breath retention and
bandhas (body locks). In general though the above breathing
295
technique should be practiced for at least 4-6 months first before
combining with breath retention or body locks.
Hints and Tips Chakra Balancing Breathing Exercise (Anuloma

Viloma Pranayama):
 30 years. It took Yogi Bhajan 30 years to master and perfect

the flow of breath through either nostril without the use of his
hands. This is a worthwhile mental exercise to try. By bringing
the power of your attention to the flow through a particular
nostril see how well you can modulate it. Here is the link to Yogi
Bhajan’s Kundalini Yoga Website if you want to explore.
 Apply the knowledge from this breath control technique to your

everyday life and monitor the affects. If you are looking for
active energy, breathe exclusively through the Right Nostril, on
the other hand, if you are looking to relax or do mental work
breathe exclusively through the Left Nostril. Experiment, learn
and enjoy.
296
Chapter 64
Opening Third Eye (Ajna) Chakra

Meditation Technique for Psychic Powers
Chakra Meditation Technique to Open Third Eye
The second guided meditation technique we will explore in the Free

Online Guided Meditation E-Book is a widely used and accepted
method for opening, activating and balancing the mysterious and
powerful Ajna Chakra (Third Eye). It is the potent AUM Mantra
meditation technique.
AUM Meditation to Rapidly Open Third Eye
Background of Ajna Chakra Meditation Technique (Third Eye):
The Ajna Chakra is the sixth chakra of the Kundalini Seven Chakra
System. A chakra is an energy vortex, which resides in a particular
location of the body and governs the organs and glands of that
region. A Chakra is also associated with certain traits and
characteristics of the personality and forms a bridge between mind,
body and spirit.
The Ajna Chakra (or Third Eye) eye lies at the very top of spine in the
medulla oblongata. It relates to the pituitary gland, the pineal gland,
the nasociliary nerve plexus and frontal lobes of the brain.
Chakra Meditation means to activate and balance a particular chakra,
thus improving the functioning of everything in that particular region
as well as refining the associated personality traits and
characteristics. In some cases psychic powers associated with a
particular chakra are also unleashed.
297
Ajna Chakra literally means “To Command”. This chakra is also called
the “Third Eye” as the activation gives one the power of intuitive
knowledge. In addition, it is called the “Guru Chakra” as its activation
connects one to the “Inner Guru”. Similarly, it is also called “Eye of
Shiva” or “The Divine Eye” for it’s awakening implies the higher stages
of meditation and wisdom.
Each chakra can be activated by several means. In this guided

meditation we will use the physical trigger point of the chakra
(kshetram) as a point of concentration to activate it. In addition, each
chakra is associated with a particular seed sound (Beej Mantra), which
can be utilized to awaken it. For the Ajna Chakra the Beej Mantra is
the primordial sound “OM” (AUM) and this guided meditation will be
using that as well.
Tools required for Ajna Chakra Meditation Technique (Third

Eye):
Benefits of Ajna Chakra Meditation Technique (Third Eye):
Primary Benefits:
 Builds the power of intuition.
 Bestows and increases Psychic Powers.
 Increases and refines awareness.
 Provides clarity of thought, insights and wisdom.
 Allows one to connect to the “inner guru” or “higher self” for

guidance and inspiration.
298
 Builds the Yogic Mind or Neutral Mind, which is free from
attachments of the ego.
 Build the power to read others and detect their subtle and gross
energetic conditions.
 Promotes flow of Kundalini Energy into the higher centers.
Secondary Benefits:
 Promotes the ability to have Lucid Dreams.
 Allows for non-verbal communication.
 Builds focus and ones pointedness of the mind.
 Improves your vision.
 Promotes health and wellbeing.
Cautions for Practicing Ajna Chakra Meditation Technique

(Third Eye):
Do not strain when holding shambhavi yoga mudra (detailed below).
Guided Ajna Chakra Meditation Technique (Third Eye):
Follow the step-by-step guided meditation below to practice this

technique:
 Sit in a comfortable cross-legged position. You may also sit on a

chair or lean against a wall for this meditation.
299
bring your chin back and in, like a soldier at attention. This will
 Keeping the head straight look up at an imaginary point in the

middle of your forehead, just above the eyebrows. This eye
position is called shambhavi yoga mudra. Close your eyes while
holding this mudra. Do not strain excessively.
 Rest your hands in any comfortable position; you can place them
on your knees.
 Try to remain as still as possible.
 Now inhale deeply and begin to chant in a soft, slow, steady

voice the manta OM (pronounced AUM). One chant of OM (AUM)
Mantra should last for the entire exhalation. It is a long “Oh”,
followed by a semi long “Mmmm” during each exhalation. Once
all the air has been expelled, inhale fully again and begin to
chant the mantra once more. Visualize the OM sound coming
from a point in the middle of the forehead just above the
eyebrows and emanating throughout your entire body.
 Continue for the duration of the meditation. If your eyes tire

from shambhavi yoga mudra release the mudra but continue to
chant the OM (AUM) mantra as above. Reapply the mudra again
when ready.
 Once you have completed the meditation, rub the palms of your
hands together to make them warm and place them on your
eyes as you open them slowly. This will relax and comfort your
eye muscles.
300
Hints and Tips for Ajna Chakra Meditation Technique (Third
Eye):
 There are many variations to OM (AUM) Mantra chanting for the

activation of Ajna Chakra. I will provide a variation that only
requires silently chanting OM Mantra and therefore can be
practiced almost anywhere. Follow all steps from the guided
meditation above except instead of chanting OM (AUM) Mantra
out loud, as you inhale chant “Oh” silently, while visualizing the
sound flowing into Ajna Chakra from your forehead and then
silently chant “Mmmm” as you exhale, visualizing the sound
leaving your forehead from Ajna Chakra. The rest is the same
as the guided meditation above.
Secret of Ajna Chakra Meditation Technique (Third Eye):
Many women today are actually practicing Ajna Chakra Meditation

without even knowing it. This is resulting from the tradition of wearing
a bindi. A bindi is the colorful decorative dot placed in the middle of
the forehead and was originally designed to provide continual
stimulation to Ajna Chakra by way of its Kshetram (physical trigger
point). So next time you wear a bindi, remember that not only does it
look oh so fine, but it is also raising your level of awareness and
consciousness - not bad for a dot.
301
Chapter 65
Week 5 Syllabus:
Objectives:
Knowledge:
 Learn advanced mind meditation and advanced gyan yoga.

 Learn chakra yoga techniques.
 Review any material from previous 4 weeks as necessary.
Techniques:
 Learn Lion Pose to Detoxify the Body.

 Learn Vajroli Mudra.
 Learn Maha Bandha.
 Learn Wheel Pose.
 Learn Plough Pose.
 Learn Crane Pose.
 Learn Kundalini Yoga Lotus Pose
 Learn Yoga for Healthy Weight Loss Set.
 Learn Sheetali Pranayama
 Learn Sodarshan Chakra Kriya.
Articles for Study:
 How to Build a High Traffic Website – SEO Tips.

 Comprehensive Guide on How to Teach a Yoga Class
 The Yogic Mind – The Perfected Mind
Daily Practice:
302
 Sheetali Pranayama
 Lion Pose to Detox the Body

 Tantric Technique for Sex Chakra Activation – Vajroli Mudra
 Yoga Exercise to Direct Sexual Energy – Maha Bandha
 Wheel Pose
 Plough Pose for Multi Chakra Activation
 Crane Pose for Balance
 Kundalini Yoga Lotus Pose
Yoga: 5-10 mins
 Yoga Exercises for Healthy Weight Loss
Meditation: 3 mins – 31 mins
 Sodarshan Chakra Kriya
303
Chapter 66
How to Build a High Traffic Website – SEO

Insiders Tips
One of the most important aspects of a business today, especially a

service-oriented business, that a yoga or meditation center is, is
having an impressive web presence. Not only does this give a great
impression of your business, but if optimized correctly, can be a great
source for attracting new clients and being an additional source of
significant income for you. So how do you go about building such an
envious website.
Let me show you .
There are many sources for getting traffic to your website, which can
lead to new clients and sales, and I will indicate all the various sources
for you here. But, the number source of traffic for you should be
organic search traffic. This is traffic from those searching the Internet
with keywords related to you your business, such as yoga and
meditation. If you can win the search over then you will have taken a
huge step towards a successful and lucrative business.
SECTION 1 – Traffic Sources
As I mentioned above, let me give you a list of possible sources for

your website and then I will concentrate on how to you can build a
high traffic website and specifically how to win the search engines
over.
Traffic Sources:
1. Search Engines
2. Social Media
3. Direct Traffic
304
4. Referral
Here are a few words regarding each of these sources.
Social Media:
Social Media can be a great source of traffic, but in general such traffic
comes in a burst and is fickle. By fickle, I mean this traffic tends not
to spend much time on your website or become part of your
community. In addition, this kind of traffic needs a continuous time
commitment on the Social Book Marking websites, and can vanish
once you stop putting in the hours to generate it.
I do though suggest you build some presence on these sites as they

can get your website started nicely and also, does give you some
exposure for sure. The sites that are amongst the best for such traffic
are…
www.stumbleupon.com
www.digg.com
www.twitter.com
www.facebook.com
www.delicious.com
www.reditt.com
You will notice I have included the Social Networking sites with the
Social Book Marking sites above, as they are all require and use just
about the same philosophy.
Direct Traffic:
These are readers and visitors you have built up and now have
bookmarked your site and visit it directly.
305
Referral Traffic:
This is traffic you get from links on other sites which visitors click to
come to your website.
Now I will move to the section of SEO, where I will also give you
guidance on how to build your site as well.
SECTION 2 - Website Basics
Search Engine Optimization (SEO) is the science of how to optimize

your website so that it is a magnet for search traffic, which is the
number 1 source of traffic for website on the Internet today. So SEO
is going to be the key to building a high traffic website.
I want to remind you here though that a good website can be very
helpful to impressing clients, even if it does not get a lot of traffic. In
other words, students who have seen or heard about your yoga or
meditation classes, will most certainly check out your website to learn
more about your service, and here a good website can make the
difference between getting a customer or not. And this does not
depend on traffic, so whether or not you are looking for a high traffic
website, a good website is still a must. So I am going to give you
some tips on creating such a website first, which is actually a pre-
requisite for a high-traffic website anyway.
Build a Blog:
I strongly recommend that if you are launching a new website, make it

a using a blog technology. A blog allows you to constantly and easily
update your website, thus giving search engines new material which
they like. In addition, a blog lets you keep your students up to date
with your postings and helps organize everything for you
chronologically and easily. A blog will save you a great deal of time
and effort, while at the same time appealing to your customers and
the search engines.
306
Use Wordpress Software:
I suggest that you use Wordpress to build your blog. This is free
software and there are many addons (plugins), freely available for
Wordpress, which can enhance your blog immensely. My website,
Mastery of Meditation and Yoga, is a blog and uses Wordpress as well.
The one caution I will give is that if you plan of using Wordpress, it
helps to be computer savvy. If you are not, it is still possible, but you
will have a longer learning curve. In the end though, if you are
serious about having a high traffic website, it is worth the effort.
Web Hosting:
Don’t use the cheapest web hosting you can find. Web hosting is
already cheap, and paying that extra $10 a month, will be well worth it
for having a reliable and top of the line web hosting company. The
hosting service you choose should allow SSH access to your server,
along with FTP of course. You should also be able to modify the
.htaccess file and manage your own data servers. I use Pair.Com and
I have found it excellent.
One more advantage of using a good service is that they will have
upgrade paths available to you to handle your traffic as you grow.
Read reviews regarding your service and pick the best one, not the
cheapest one. The hosting I have with Pair costs me around $25 /
month, and it is well worth that.
Get Your Own Domain Name:
Don’t use the blog services where you have a sub-domain. Get your
own domain name, it is not expensive and will be worth it for sure.
Later I will discuss how domain name can help with SEO.
307
SECTION 3 – SEO Insider Tips
Now finally we are ready to discuss the SEO details which will get your
high ranking on the search engines and thus, drive organic traffic to
your website. I am going to discuss several aspects important to SEO
in each of the sections below, and implementing this strategy will
certainly go a long way in getting your site the traffic it needs to
flourish.
Before I give you this inside information though, I want to show you
why you should feel confident in what I have to say. Simply look at
the chart below of how my website (www.anmolmehta.com) has fared
with regard to traffic growth in the 3 short years it has been online. I
think that is a good indication of the value of the SEO secrets I am
sharing with you .
If you are unable to see the chart for any reason, you can find a
similar one on my website at the following URL:
http://www.anmolmehta.com/blog/2009/10/06/mastery-of-
meditation-and-yoga-passes-3-million-hits-and-growing-fast
You can see from the graph above the phenomenal growth of my blog
and I assure you that the primary reason for this, is due to the SEO
strategies I have employed.
308
I am going to break down SEO into the following aspects and go over
each of these parts with you in detail below.
1. Domain SEO
2. Page SEO
3. Link Building
4. Misc Topics
1. Domain SEO
The SEO I will discuss is to win over Mr. Google, who is the big boy in
the search space. Also, if you optimize for Google, you will still get
decent traffic from the other engines as well (Bing and Yahoo
primarily).
Webmasters know the well-known formula that Google generally uses

to determine the importance of a page and how it will do on a search
result. This is the Age of the Domain and the number of links coming
into the particular domain. The age of the domain, you really can’t
control, unless you buy an aged domain within the yoga and
meditation sphere, but there are other aspects of a domain that you
should know about which would help you with SEO, and here are
those.
A. Keywords in Domain:
It is often recommended to have your most important keywords and

keyword phrases, such as yoga and meditation in your domain name,
but you can also do as I did and make your domain you name if you
like. I went with the name, as that was the “branding” for the service
that I was offering. But having done this, I always make sure I use
keywords and keyword phrases in the URL of my pages. This makes
up for the missing keywords in my domain name.
309
B. Length of Domain Registration:
Register your domain for a long term, such as five years. This gives
the search engine confidence that you are in it for the long haul and it
will give you better weighting.
C. Domain Register:
Now we are getting into the more subtle aspects of SEO. What you
should do is ensure that the Register where your domain is registered
has full contact information for you. This includes phone numbers,
address, email, etc. This is again to get a small SEO boost. In this
very competitive category, every bit will help you get the edge.
2. Page SEO:
Once you get the domain pieces in place you, have your hosting
service activated and Wordpress installed, it will be time to create
pages. Earlier, page SEO used be the most important piece of
optimization, and although now links are, page SEO should not be
ignored. It is still very important.
Here are the key pieces of page SEO.
A. Title:
The most important aspect of you page is your title. There is debate
on whether the title should be long or short, but from my experience
both work fine. What is key in the title is that the keywords or
phrases that you want the particular page to show up on search
engines should be in the title, and should be early in the title. So don’t
go for cute or clever titles go for titles with your keywords in them.
310
B. Page Structure:
Next it is important to have the keywords in your page content. Here

you want them distributed throughout, but with emphasis on their
occurrence towards the early part of the page, and early in
paragraphs. Preferably in the first sentence of the paragraphs.
In addition, you want to use the html header tags in a page, and use
them correctly. Search engines love order; after all they are based on
algorithms, so order your tags correctly as well. Start with the “h1”,
followed by “h2”, “h3” and “h4” tags in a nice structured way. Of
course, try to put your keywords in these tags so they are highlighted
for the search bots (search engine algorithms that visit your pages and
are responsible for indexing the world wide web).
If you can’t get your keywords in the tags, then put them in “bold” or
“italics” as a minimum highlight.
C. Meta Fields:
It is a very smart idea to use the meta keyword and meta description
fields on an html page. Put your keywords in here, and make the
description very attractive. Many search engines will use your meta
description directly in describing your page on search results, so this is
your chance to “sell” the page to the reader, so they click and come to
your website.
As you start building out your website you will start to get better and
better at doing this and soon it will not take you very long to create
and populate these fields.
D. Insider Secrets:
So now let me share with you some not so well known SEO tricks with
regard to page optimization, which will give you the edge. Use the
“alt” tags in pictures you embed in your page to give the engine more
information on the page contents. In addition, outgoing links to other
311
pages, which rank highly for your keywords, can also help. Finally,
when you respond to comments for your article in your blog, repeat
the keywords in your response if you can.
One warning I want to give you though is to be careful that your page
does not end up reading like spam. Readers wont like that. But, you
have to include SEO elements in your page to some degree otherwise
you wont have any readers at all, so find that right balance, and you
will soon learn the art of writing to humans and bots at the same time
.
3. Link Building:
As I mentioned the most important aspect of SEO now is link building.

Links are essentially counted as votes for the page and the more good
incoming links a page has, the higher it will rank for the keywords it’s
optimized for. You will notice I said “good” links above and let’s start
with that.
Google uses a term called “Page Rank” to rank how important a page
is on the Internet. From a link perspective you want to understand
that page rank flow from one page to another it is linked to. One
aspect of a good link is the page rank of the page the link comes from.
Page rank goes from 1 to 10, with 10 being highest, so the higher the
page rank of the page where you are getting the link from the more
power that link will have for your page.
The second aspect of a good link is the relevancy of the page where
you get the link from to the content of your page. The more closely
they are related, from a keyword perspective, the better that link is for
you. So you want links from similar pages, which have high page
rank. This is of course easier said than done, but this is your goal
when it comes to your link building campaign.
312
Finally, a good link is one, which has your keywords in it, when
pointing back to your page. So if you have a “Beginner’s Meditation”
title page, you want the link text to have that phrase in it as well.
So now that you know what a good link how is do you go about getting
links for your website and pages. Here are some ways of doing it,
most of which I have used successfully. One thing I will say about link
building is that it is time consuming, but really for creating a high
traffic website you don’t have much choice.
1. Directory Linking:
Getting directory links is the place to start. There are three

dimensions to getting these links.
A. Free Listings:
Many directories allow for free links to be submitted for

inclusion. They may ask for a link back in exchange. These you
can certainly do. Make sure you are picking the best category
for your domain of course. Generally yoga or meditation.
B. Paid Listing / Editor Option:
There are also great directories (high page rank) where you can
get a link, but you must either pay or become an editor to do so.
Depending on your budget you can decide which route you want
to take.
C. Paid Listings Only:
The third type of directories is the really big ones like the Yahoo
directory, which will require a payment for listing. There are
worth it too, when you are just starting out and trying to get
noticed by the search engines.
313
You may wish to know if it is ok to use SEO companies to do this work
for you and the answer is yes, but be careful. Doing something like
directory listing is pretty clear and you can have a company do the leg
work for you, but be careful of using such companies for getting links,
where you are not sure where those links are going to come from.
Getting links from “spam” sites, would tell search engines that you are
trying to game them, and they could hold this against you.
2. Blog Networking:
A. Comments:
The next method of getting back links would be commenting on

other blogs in the yoga and meditation niche. In most cases
your name will be the link. As you recall, the third aspect of a
good link is the anchor text, so when you leave your comment,
make sure you put your keywords as part of your name. For
example, I use “Anmol Mehta | Mastery of Meditation”, to get
the term meditation in the anchor text of the link back to
www.AnmolMehta.com.
B. Blog Networking:
Blog networking can also be done via trackbacks and ping backs.
These are links you get from other blog articles, which you link
to in the body of your article. So you write an article, in which
you put a link to another blogger’s article, and then the other
blogger’s article will create an automatic link in it’s comments
section back to your article. Pretty cool huh ?
C. Link Exchanges:
The next method of link building is via link exchanges. Here you
essentially email other websites and request a link exchange
with them. Many webmasters will be willing, but the larger ones
you may need to wait for until you have some page rank yourself
314
before trying. For pure blogs, you make this exchange via using
your blogroll.
D. Blog Carnivals:
You can use Blog Carnivals to get links to your articles as well.
Here you essentially submit your articles to “Link Carnivals” that
other bloggers hold. These carnivals collect links to other
blogger’s articles on particular topics. So you can submit your
article links to such carnivals and this is done at the following
website: www.blogcarnival.com.
E. Forums:
Similar to comments you can also get links via making posting
on forums, social networking sites and discussion boards. Often
here your signature or profile can contain a link to you site, or
you can put links in when you leave your message. Some
forums may require you to leave a minimum number of posts
before you can put links in your message.
3. Article Directories:
Article directories are large repositories of articles that writers can

submit which owners of websites and e-zines can use as free content.
Essentially, the key here is to have links to your website and articles in
the Author Resource area that is allowed for the articles you submit.
What happens as a result of this is, that you get a link back from the
article repository itself and you get a link whenever the article is used
by other webmasters. The agreement of course that webmasters have
with the article repositories is that they must keep your Author
Resource intact when they use your article.
315
4. Miscellaneous Methods:
In addition to the above well-established methods there are also many

other miscellaneous methods that can be used to get back links. Here
is a list of such methods.
A. Press Releases: Here you do a press release, which sends

your information to various online media agencies, thus earning
you exposure and back links.
B. Social Bookmarking: Google is now index links on sites like

Twitter, so that is another way to get backlinks.
C. Profile Pages: Also, links on your YouTube profile page or

Squidoo Lens page is a way to get backlinks as well.
So there you have a lot of detailed information on how to build your

website and how to optimize it for search engines. As I mentioned
having a high traffic website, will go a long way in helping you create a
successful yoga or meditation business and attract clients and
additional income.
316
Chapter 67
Comprehensive Guide on How to Teach a

Yoga Class
Teaching Yoga & Kundalini Yoga Class
Part 1
My good friend and author of the great Yoga Blog PranaFlowNZ, Kara-
Leah Grant, dropped me a note the other day with a suggestion that I
give some pointers on how to teach the yoga techniques and
meditations that I publish here on Mastery of Meditation & Yoga. I
thought this was a great idea, and so would like to kick off this new
topic with a discussion of how to teach a great yoga class in general
first. Also, going forward I will include teaching tips for the exercises
and meditations as well that make up the free yoga & meditation e-
books and videos.
I obviously love to teach, which is luckily also the Universe’s plan for
me and is what I was born to do according to my numerological
reading, and if through this website I can help others to become great
yoga and meditation teachers as well, it would just be icing on the
cake .
For those who have not taken a live Kundalini Yoga class, I strongly
suggest you to try one. It is quite a blast. Here is an article with my
thoughts regarding the Benefits of Group Yoga Practice.
What I will present below is the sequence and details that I have found
to work best in teaching a yoga class. The instructions are specifically
for a Kundalini Yoga class, but they certainly apply to any other type of
yoga class as well.
317
Typically a single class can be broken down into 3 phases. I will call
them, Orientation, Warm-up and finally The Work. Below is how these
come together to form a great class and a great, transforming
experience for the students. In this article I will cover the Orientation
phase, and in the next part will cover the other 2 phases.
One final note before I jump ahead is that this is also a great sequence
for you to follow for your own personal yoga practice.
Teaching a Yoga Class Phase 1 - Orientation:
Objectives:
1. Get the students settled in.

2. Ensure the spacing is correct for safety and comfort.
3. Get their mind and awareness into the here and now.
4. Introduce/Accomplish some silent meditation.
5. Give a short overview of the yoga style, class structure and
planned yoga set.
6. Give important practice instructions to the newbie.
Yup, in every class I try to cover the above, unless there are no new
students there. If all the students are veteran yogis, then you can
skip items 5 & 6. To tell you the truth, such classes are sometimes
more fun for the teacher, because it means the intensity can be turned
up a notch and more challenging techniques can be practiced. Here
now are details of each of the items above.
Items 1, 2, 3 & 4 Above:
As the students file into the class, I make sure the early ones move up
and near to where I sit, as for some reason students always tend to
keep more of a distance from the teacher than they need to. I don’t
like to feel lonely sitting all by my lonesome self at the head of the
class . This is of course so that the late comers, and there always
are some and you know who they are , can join in towards the back.
318
I am also making sure during this time that spacing is good between
students, which generally mean that they should be able to spread
both arms out to their sides without hitting anyone. In addition, I am
usually pointing out cushions, mats, water, etc to newcomers as well.
Shortly I announce the start of the class, and immediately get
everyone to start long deep breathing.
After few long deep breaths, I give instructions to start breath

awareness meditation (posture, technique, etc). I find the long deep
breathing initially gets everyone to relax and awaken, and the breath
awareness meditation (essentially Zazen - Zen Meditation Technique)
gets everyone’s mind into the present, where all the work is going to
get done. I will vary the demands of this meditation from time to
time, depending on the expertise of the students present.
During this time of Zazen, the last few students generally arrive and I
move onto items 5 & 6 next.
Item 5:
Now I give a short overview of Kundalini Yoga, what it entails and how
it works. This is for the new comers, thus the veteran yogis can just
tune me out and continue to work on their meditation. Specifically
here I mention the mechanisms Kundalini Yoga uses to work it’s magic
and also, some details of how this all helps to rejuvenate and heal the
body/mind complex. You can get details on this information in the
Introduction to Kundalini Yoga article.
In addition, I let the students know what the class structure is going to
be exactly. I find this helps put them to ease and helps them know
how the class is going to flow. I also here let them know which
particular aspect of their being we are going to focus on today (the
theme of the Yoga Set), as I always find sharing this information to be
very motivating and encouraging to them. My class structure is
generally the following…
319
 Meditation and orientation period.
 Tuning in to their Higher Self and the Universal Energy.
 Breathing exercises (pranayamas) to get their energy going.
 Warm-ups.
 Main Yoga Set.
 Relaxation.
Item 6:
This part is perhaps the most important aspect of the orientation and
here I now give the key guidelines I want the students to follow.
Essentially the following points are covered here.
 I tell them, I will demonstrate first the pose or exercise, which

after observing they do with their eyes closed.
 All breathing is done through the nose, unless otherwise

instructed.
 Use the modifications for tough exercises.
 To not overdo, be careful with injuries and work around them

whenever possible.
 To not compete and not worry about how anyone else is doing.
 Throughout the class to do the practice will full awareness.
Here are 2 articles that cover these and other important yoga
guidelines: 10 Important Guidelines for Kundalini Yoga Practice &
Essential Beginner’s Guide to Yoga Practice.
320
In the next part of this series I will cover the Warm-up and Work
phase of teaching a fantastic yoga class.
Part 2
In part 1 of the series, How to Teach a Fantastic Yoga Class, I

explained that there are typically three sections to a Yoga Class.
These I called, Orientation, Warm-up and the Work. In part 1 I also
went over the orientation section and discussed what items one should
cover in that section. In part 2 here I will cover the Warm-up phase,
which when well put together, goes a long way in helping make the
class a terrific experience for the students.
Phase 2: Warm-up
Don’t ever underestimate the importance of the warm-up phase. Also,

don’t underestimate the benefits it bestows. A well planned warm-up,
will not just help the students get the most out of the set you are
planning to teach, but in and of itself will cover many areas that should
be worked on a daily basis. These two points are what I take into
account whenever I am designing the warm-up phase. In addition,
you should also start a class by helping the students tune in to their
Higher Self and the Universal Mind, to get protection, guidance and
inspiration.
Here are the objectives you should shoot for with the warm-up
section:
Objectives:
 Tune in to your Higher Self / Universal Mind.
 Get the students energy going.
321
 Cover the must do everyday yoga stretches and exercises if
possible.
 Prepare the student’s body for the final yoga set, so they can get
maximum benefit from it.
1: Tuning In
Always start a class with tuning in. Yoga is not just a physical
science. It is a spiritual science and without spirit, you may as well be
doing aerobics or something. In yoga, whether you have been
explained it or not, you are dealing with cosmic energies; you are
dealing with, Kundalini & Prana. Such energies should be approached
with respect, and the purpose of tuning in is ask your Higher Self and
the Universe for Protection, Guidance and Inspiration. This ensures
the energies do not harm you, you are guided correctly and you are
provided ample inspiration to see the journey all the way back to the
Source.
This tuning in you should also do prior to doing your personal yoga
practice as well. There are many ways to tune in and accomplish the
above. Silent prayer, chanting of the AUM mantra or the beautiful Ong
Namo, Guru Dev Namo mantra that we use in Kundalini Yoga. You can
see an actual demonstration of this tuning in the following video
article: AUM Mantra Video for Starting Yoga Class.
Also, for teachers who teach classes in club and gym settings. I have
myself taught in such environments and have had no problems in
including this tuning in phase in those classes as well. So don’t shy
away from it simply because you think the students will be turned off.
Do it with confidence, and they will embrace this aspect of the class
wholeheartedly.
322
2: Energize the Students:
After the meditation period and tuning in phase the students are calm,
peaceful and relaxed… really they are tooooo calm, peaceful and
relaxed , so it’s time to fire up their systems to get their energy
flowing and get them going. So hit them with some powerful vitalizing
pranayamas here. Here are some suggestions.
4 Part Deep Breathing

Kapalbhati Pranayama
Breath of Fire
Bhastrika Pranayama
3-4. Daily Essentials & Essential Warm-ups:
Here I make sure I cover as much of the daily essential work as

recommended by yoga as I can. I almost always make sure we do
Butterfly Pose, which is great to start off with and we also do Forward
Bend, to stretch the all important life nerve. One tip is to do these 2
poses before the breathing exercises so that the students, who have
by then been sitting with legs crossed for some time, get a chance to
stretch their legs. In addition, you can do these 2 exercises with
Breath of Fire (or Long Deep Breathing) so you accomplish the task of
firing up their energy as well.
Next in the warm-up section I will do the all-important Spinal Warm-

up Series. This is not just great for getting their back, hips, neck,
shoulders, etc warmed up, but this set heats up the cerebrospinal fluid
which runs through the spinal cord. This is key, as it maximizes the
benefit of the yoga set you plan to do later, as through the spinal cord
run the main energetic channels which carry kundalini and prana up
and down the primary energy centers (chakras). For some more
details of how this works you can read the article Introduction to
Kundalini Yoga.
323
One addition note, is that if your yoga set is not going to do any
abdominal work, then include some navel, third chakra work in this
section as well. This is also an area, which one must work on each
day. Here are 2 sets from which you can get some good abdominal
exercises to use.
Core Abdominal Power Yoga Exercises

Terrific Ab Yoga Workout to Shape Stomach
In the final part of the series I will go over the Work phase of teaching
a yoga class. If you are a yoga teacher and would like to share any of
your warm-up tips, please feel free to do so in the comments section
below.
Part 3
If you have followed the steps laid out above in parts 1 and 2, your
class should be going really great already. The students should feel
very comfortable, be well warmed up and should get the sense that
they are in the hands of an experienced Yoga Master. Now it is time to
do the more intense yoga exercises, which makes up the core of the
class. This is the section, which I call The Work. This is phase 3 of
your yoga class.
Phase 3 - The Work:
In this phase of the class you are going to do the set, which you
indicated to them in the Orientation phase. It is the set, which you are
building up to and it should be a set, which has a particular theme or
purpose. In Kundalini Yoga such sets are called Kriyas, and there are
Kriyas designed for a very wide range of purposes. From working on a
particular body system, such as the digestive system, to working on a
particular trait, such as confidence, to dealing with certain conditions,
such as insomnia, to working on a particular body of light, such as the
Aura, etc, etc, etc. You will find some excellent kriyas in the Free
324
Online Kundalini Yoga Kriyas E-book, but there are many more you
should be familiar with already if you are a Kundalini Yoga teacher.
Objectives for Phase 3 of Your Class:
1. Give all students an appropriate workout

2. Ensure they are safe
3. Have period of relaxation
4. Ending prayers
5. Question & answer period
1-2. Give the Students a Safe Workout:
Kriyas come in all level of difficulties, but generally your class will have
students with mixed levels of capability, so it is really important to
have modifications for the difficult exercises in mind. This ensures
that all students will be able to participate in the poses and exercises
for that particular set, and that all students will get a workout relative
to their level of expertise and capacity.
Also, during the set the following statements I find to be helpful:
 Don’t forget to remind them to not overdo it.
 For motivation, remind them that the chance to do yoga and

such spiritual practice is a rare opportunity.
 For motivation, remind them of the value of each exercise and

how it is helping their body and systems.
 For motivation, tell them not to give in to their constantly

complaining mind.
 For motivation, tell them to go a little further than they have

gone before.
325
3. Relaxation Period:
After their set (which should be the end of the physical aspect of you
class), a relaxation period is a must. Have them do Corpse Pose for
Relaxation now, and see the details for how to instruct them for that in
that article. This relaxation period is a must to maximize the benefits
of all the hard work your students have done, so plan your time
accordingly.
4. Ending Prayers:
At the very end of class, after the students have risen from their
relaxation period, it is an ideal time for a few important prayers. Here
are the 3 prayers I do at the end of every class.
To pray with power and focus; so the thoughts manifest in reality,

have them inhale deeply hold their breath and then prayer/visualize.
So before each of these prayers below, have them inhale, hold their
breath, focus their mind and then do the prayer. Then exhale and
move on to the next prayer.
 Visualize you and your life exactly as you want it to be.
 Send out a healing prayer to someone who you know needs it.
 Pray for peace and love on Mother Earth, and peace and love in
everyone’s heart.
5. Question / Answer Time:
Since a Kundalini Yoga class has a certain rhythm and flow, I request
the students to ask their questions at the end of class. As long as you
are very clear in your instructions, have followed the guidelines laid
out above and do good demonstrations before the poses and
exercises, this works very well. So at the end of class, relax, sit back
and allow the students who want to ask questions to do so, other
326
students can stay for this period, or leave if they want to.
So there you have a very detailed and comprehensive guide on how to

teach a yoga class. Hope all you teacher out there, who are doing this
noble profession, find it useful and hope it helps make your yoga class
a fantastic and transforming experience for your students.
327
Chapter 68
The Yogic Mind - The Perfected Mind
Summary: In Kundalini Yoga the Yogic Mind, is called the fourth

spiritual body, and for those of us drawn to meditation, this is the
mind we look to have emerge and persist during our meditation
practice and beyond. This mind is also called the Neutral Mind and it’s
development leads to enlightenment.
Key Concepts: yogic mind, neutral mind, enlightenment, zen

meditation, insight meditation, jyana yoga, krishnamurti, meditation
practice, meditation technique, intelligence, brain development,
Buddhism, Hinduism
The Yogic Mind - The Perfected Mind - Insights from Advanced

Meditation Practice
This series is about insights that occur during advanced stages of

Silent Mind Meditation. These are insights that emerge due to direct
perception of that which is taking place within the inner walls of the
human mind. The quote below is from the notes put down after such
meditation sessions.
The silent mind meditation technique employed belongs to the

category of Jyana Yoga or advanced Zen Meditation and is closely
related to the work of J. Krishnamurti.
Here is the quote that I noted after such a session of insight

meditation:
The Yogic Mind - The Neutral Mind – Quote
There have been suggestions to just say no to struggle, to

negate it, there have been suggestions to not-resist struggle
328
etc. The idea is really to do both simultaneously. In other
words, to neither indulge and also, to not resist. Just, observe
just let it go.
Just as the body first resists to being made to be still, so does

the mind resists to not being catered to. It puts forth what
should be done and resists being simply observed. This impulse
to do, to be occupied, to try, is very deeply ingrained and will
not easily fall away - or subside. But we must have the
relentless passion to not engage in it, so that it weakens and
eventually dissolves.
This is true mastery, to be able to observe the Truth in action

and this is worth praying for.
The Yogic Mind - The Neutral Mind – Analysis
The above is the greatest application of the Yogic Mind. To be wielded

as an instrument of keen observation. The point that I think is very
rare to grasp, and is only really understood by those who actually
practice meditation seriously, is that we are talking here at the level of
individual thoughts.
Most conversations regarding meditation simply speak to attitudes,

such as being mindful, kind, calm, etc. These attitudes are absolutely
wonderful and emerge naturally as a result of your spiritual practice,
but here we are indicating something much more precise, fundamental
and "real time". Here, we are speaking of the human capacity to
devour each thought completely, prior to the onset of the next
thought.
By devour, I mean to comprehend completely. Such digestion of

thoughts requires fantastic observation, so that no aspect of any
thought goes unnoticed. When one comprehends thoughts in
such a way, only then is there neither resistance nor
indulgence taking place, there is simply insight flowing under
329
the full light of awareness. Any deviation from this observation is
the return to the ordinary mind.
Mediation of this nature is illumination, is awakening. This is

intelligence at work. If you have understood what has just been
described, then you understand what is meant when one says, the
beginning is the end. The Alpha is the Omega. This is Jyana Yoga and
Vedanta; this is Insight Meditation. This mind is the Neutral Mind in
action. This is the Yogic Mind.
330
Chapter 69
Lion Pose to Detoxify the Body
This particular Kundalini Yoga exercise is excellent for cleansing your

body of toxins and helps you to detoxify your entire system. It can be
added to the end of any Kriya and should be done prior to the final
relaxation period.
This pose is officially a part of Kundalini Yoga Warrior Kriya, which is

an advanced kriya that I will publish in the future, and it uses a
powerful breathing technique to help purge and cleanse the system.
As with all yoga techniques, don't overdo this exercise and build up
your capacity slowly.
This particular exercise will be part of the following 3 free e-books here
on Mastery of Meditation, as it is a Hatha Yoga pose, a Kundalini Yoga
exercise as well as a yoga breathing technique: Free Hatha Yoga
Poses, Online Kundalini Yoga Exercises & Free Yoga Breathing
Exercises E-book.
One last thought before I jump into the details of this terrific pose. I
was once attending a yoga camp in upstate NY, where a Hatha Yoga
teacher was teaching the class. She asked us to do this pose and
afterwards commented that she could immediately tell the Kundalini
Yoga students apart from the rest, because they are absolutely not shy
and seem to have no social inhibitions when asked to do yoga
exercises that are a odd, weird, crazy or even downright embarrassing
.
I tell my students exactly that when I ask them to do any technique

which is strange or embarrassing. I remind them they are Kundalini
Yoga students and they we Kundalini Yogis are fearless and have no
inhibitions. We do whatever is necessary to make spiritual progress.
So remember this if you feel uncomfortable doing the exercise below.
331
It is cleansing your system of garbage and toxins, don't worry about
how it looks, don't hold back, just go for it!
Yoga Exercise to Cleanse & Detox Your Body
Illustration #1 Detox Yoga Dog BOF
Illustration #2 Detox Yoga Dog BOF
332
Yoga Exercise to Cleanse & Detox the Body:
a. Instructions for practicing Detoxifying Panting Dog Breath of

Fire:
 Yes the pose is called Panting Dog Breath of Fire!
 As illustrated above, sit up on your heels in Rock pose, except
lean forward slightly. Rest your hands on your knees as shown.
 Now open your mouth wide and stick your tongue out as far as it
will go. Now begin to pant like a dog. Remember what I said
above and don't hold back. You are a Kundalini Yogi, just stick
your tongue out and pant like a dog. All the breathing should be
taking place through the mouth.
 Emphasize the exhalation, and with every exhalation your

stomach should be contacting in towards your spine sharply
(similar to Kapalbhati Yoga Pranayama in this way). The pace
should be fast, just like a tired dog panting.
 If you feel a metallic taste emerging on the back of your tongue,

this is toxic heavy metals being release and cleansed from deep
within your tissue, keep going!
b. Duration for Detoxifying Panting Dog Breath of Fire:
 1 - 5 minutes. If 1 minute is too much you can start with 15

seconds and build up from there as well.
c. Benefits of Detoxifying Panting Dog Breath of Fire:
 Detoxifies and cleanses your system of garbage, toxins and

heavy metals.
 Strengthens and tones your abdominal muscles.
333
 Builds your respiratory capacity.
 Promotes good health and longevity.
d. Practice Tips for Detoxifying Panting Dog Breath of Fire:
 Like I mentioned above, you can add this exercise to the end of
any Kundalini Yoga Kriya. It helps your system purge itself of
any toxins that have been released into the blood stream as a
result of the Kriya.
 After doing this cleansing exercise, I also recommend drinking

plenty of water once your yoga session is completed, to further
help wash out any released toxins.
 Given the amount of pollution in our air and water, we can't

afford not to incorporate Panting Dog Breath of Fire into our
routine from time to time. It really will help cleanse and detoxify
your entire system.
334
Chapter 70
Tantric Technique for Sex Chakra

Activation
Kundalini tantra yoga practice is essentially the high art of awakening

the chakras to promote rapid spiritual advancement and personal
mastery. It is a misunderstanding to think of tantra yoga as just
sexual yoga. Although there is an entire segment of this science
dedicated to the use of sex as a means of awakening kundalini to
accelerate spiritual evolution, tantra yoga is much more than just
that. In fact, Kundalini Yoga (Hindu or Sikh versions) is actually
Kundalini Tantra Yoga, and is essentially the use of tantric techniques
to purify the body, balance the chakras and awaken kundalini.
The Tantra Yoga technique that I will detail today, is an example of a

tantric technique which falls into the subcategory of sexual tantra, but
as you will see, it is consistent with the overall aim of tantra yoga
practice, which is to purify and balance the chakra system. If you are
not familiar with chakras, you can first read the following article:
Kundalini Yoga Seven Chakra System Overview.
Previously I have detailed a very powerful tantric technique, which

when practiced sincerely and consistently, helps you raise the vibration
of your sexual energy and helps you master your sexual dimension.
You can read the details of that technique in the article: Ultimate
Tantric Yoga Technique to Raise Sexual Energy - Sat Kriya. The
practice I will detail today, is subtler than Sat Kriya, but it is also an
excellent tantric technique to help you harness and master your sexual
energies. This technique is called Vajroli Mudra, and it is a
fundamental part of tantra yoga practice.
Below I have detailed the benefits of this technique, provided step-by-

step instructions on how to practice it and also provided some practical
335
hints and tips for it. This tantra yoga technique is part of both Hatha
Yoga and Kundalini Yoga and so will be included in our Free Online
Hatha Yoga Poses and the Free Online Kundalini Yoga Exercises e-
books as well.
Vajroli Mudra - Tantra Yoga Practice Benefits:
 Helps to awaken and balance the Sex Chakra (Swadhisthan

Chakra).
 Stimulates Kundalini.
 Helps you master your sexual energies and sexual drive.
 Corrects sexual dysfunctions such as impotence and erectile

dysfunction.
 Improves sperm strength and sperm count.
 Helps improve sexual function and balances hormonal levels.
 Develops self-expression, creativity and sensuality.
Beginner's Tantra Yoga Practice - Vajroli Mudra:
 Sit in any easy meditation pose.
 Take 5 deep slow breaths. This will relax your body and mind.

bring your chin back and in, like a soldier at attention. This will
 Inhale deeply, hold your breath and contract your urethra

muscle. This is the muscle you contract when you are holding
back from urinating. Contracting this muscle is the act of pulling
336
it up and inwards.
 Hold the contraction and your breath in for a count of 5

seconds. Then release the contraction and exhale.
 Repeat this cycle for 5 more rounds.
Advanced Tantra Yoga Practice - Vajroli Mudra:
 After you are able to comfortably isolate the muscle and hold for
5 seconds you can increase the time of contraction to a level you
are comfortable with and also increase the number of rounds to
10.
Female Tantra Yoga Practice - Sahajoli Mudra:
 The female version of this tantric technique is called Sahajoli

Mudra and it involves the same muscle contraction as the male
version (the urethra muscle). In the male the testes will move
slightly, while in the female the labia will move slightly when
applying this mudra.
Hint & Tips for Vajroli / Sahajoli Tantra Yoga Practice:
 Unlike Sat Kriya, this tantric technique is more subtle and

requires mental focus and concentration to master. This is
primarily because for this technique to be most effective you
must be able to contract the urethra exclusively and not engage
the other genital and sexual muscles. It takes time to develop
this aspect of the technique so have patience and persist.
 This tantric technique is easily practiced anywhere and at any

time, so you can find many opportunities throughout your day to
develop your expertise.
337
 A good Kundalini Yoga set of exercise for sexual health can be
found here as well: Yoga Exercises for Sexual Health. A tantric
technique to prolong sexual intercourse can be found here:
Effective Tantra Yoga Technique to Prolong Sexual Intercourse.
338
Chapter 71
Maha Bandha for Channeling Energy
Along with the use of postures (asana), breath control (pranayama),

mantras (sound and thought vibrations) and mudras, another
fundamental part of kundalini tantra yoga is the use of bandhas, or
body locks. In the past, I have discussed the most important lock, the
Root Lock, and how it's clever use can greatly enhance any yoga
practice. You will find that discussion in the article 5 Simple Yoga Tips
to Elevate You Practice. Today though I am going to take the use of
Body Lock exercises to the next level, and discuss the use of the
advanced tantric technique, Triple Lock or Maha Bandha, for advancing
your yoga expertise.
Maha Bandha, which literarily means the Great Lock, is the

combination of Root Lock (Moola Bandha), Diaphragm Lock (Uddiyana
Bandha) as well as Neck Lock (Jalandhara Bandha).
In the video below I demonstrate Maha Bandha, specifically for

enhancing the benefits of the wonderful White Tantra Yoga exercise
Sat Kriya. Sat Kriya is essentially a powerful technique for
transmuting sexual energy to higher rates of vibration, so it can be
used by the higher centers for personal and spiritual evolution. You
will find all the details for Sat Kriya in the following article, Tantric
Yoga Technique to Raise Sex Energy - Sat Kriya. But Maha Bandha
can be used in conjunction with other exercises as well, and is also a
viable practice on it's own for encouraging the movement of Kundalini
up the central spinal channel (Shushumna).
All schools of yoga use Maha Bandha and it will be part of our ongoing
free online Kundalini Yoga Exercises and Poses e-book and the Hatha
Yoga Poses e-book.
339
Let me first give you the video demonstrating Maha Bandha and then
below I will discuss numerous details regarding this tantric exercise.
Tantric Yoga Exercise - Video Demonstration of Maha Bandha
Tantric Yoga Technique for Channeling Sexual Energy
How Maha Bandha Works:
In the video above, I show Maha Bandha being applied after doing Sat
Kriya, and in this rare case it is being done with breath held in, but in
general one should do Maha Bandha with breath held out. This is
primarily due to Diaphragm Lock which can be uncomfortable to do
with breath held in. If you find this to be the case for yourself, you
can do Maha Bandha with breath held out after Sat Kriya as well.
To understand Maha Bandha completely one has to delve quite deep

into Tantric theory and practice. I will though go over the mechanism
by which these locks work here briefly. Essentially, each lock targets a
particular knot or granthi in the energetic channels. These knots are
responsible for preventing the movement of Kundalini up the spine and
to the higher centers. The application of the Bandha is to break these
psychic knots and free Kundalini to rise.
Root lock breaks the Brahma Granthi in the lower spine and is
associated with the Root and Sex Chakras. Diaphragm Lock breaks
the Vishnu Granthi, along the middle spine and is associated with the
Navel and Heart Chakras. The final knot is Rudra Granthi, associated
with the Throat and Third Eye Chakras and is pierced by the use of
Neck Lock. Piercing this final knot, can be seen as the ultimate aim of
Kundalini Yoga. So Maha Bandha is a technique by which one directly
works to dissolve these knots and promote the rise of Kundalini.
340
For more information on the Chakras, you can study the following
article: Kundalini Yoga Seven Chakra System Overview.
Below are the benefits of this tantric technique and how to practice it.
In the practice section, I only go over Maha Bandha, please refer to
the article on Sat Kriya linked to above, for details on how to practice
Maha Bandha in conjunction with Sat Kriya.
Benefits of Maha Bandha:
 Awakens Kundalini Shakti, and sequentially allows this energy to

travel up the spine, activating each chakra and opening up the
higher centers.
 Balances the entire endocrine system.
 Promotes deep relaxation and stress relief.
 Improves the respiratory, digestive and nervous systems.
 Promotes a meditative state of mind.
 Promotes spiritual evolution.
Maha Bandha Practice - Advanced Tantric Technique:
 I will explain how to practice Maha bandha using the more

common method with breath held out. Also, in the instructions
below, I suggest using Sukh Asana (simple cross legged), but in
the video I am demonstrating it in Rock Pose, as that is how it is
done after Sat Kriya.
 Sit with your legs crossed and close your eyes.
 Elongate your spine upwards. Sit up nice and tall.
341
 Take a deep breath and then exhale completely.
 Now with the breath held out. Apply the following locks in
sequence.
 Root Lock (Mula Bandha): To apply root lock you should

contract the rectum, sex organ and naval (lower abdominal
region) by pulling these 3 muscle groups up and in.
 Diaphragm Lock (Uddiyana Bandha): To apply diaphragm lock

you should pull the abdominal muscles up and in under the rib
cage. Suck your stomach all the way in.
 Neck Lock (Jalandhara Bandha): To apply neck lock draw your

chin back firmly and slightly down (like a soldier at attention)
creating tension in the back of the neck and causing a
compression of the throat region.
 Hold these locks with your breath held out, for as long as
comfortable. Then release them as you inhale and relax.
 Repeat again for a total of 3 rounds initially. As you become

more proficient, you can increase the number of rounds to 10 or
more.
Maha Bandha - Tantra Yoga Technique Hints & Tips
 The first rule of practicing Maha Bandha, is not to over do it.

Please start off gently and slowly and build up your capacity
systematically over time. Don't squeeze too hard and don't hold
for too long. Please refer to the following articles for more
guidance: 10 Important Guidelines for Kundalini Yoga Practice.
 If you are interested in more tantric techniques associated with

sex and sexuality, you can check out the Tantra & Sex category
342
here on Mastery of Meditation.
 Sat Kriya is chapter 10 of the Free Online Kundalini Yoga Sets E-

book, where you will find many other interesting and helpful
yoga sets and techniques. Including the following advanced set,
which uses the Bandhas in a powerful way to awaken Kundalini:
Raja Yoga Set for Kundalini Awakening.
343
Chapter 72
Yoga Wheel Pose
Wheel pose is a fairly advanced yoga technique that should only be

tried after perfecting some of the preliminary postures for building the
flexibility of the spine. It is not recommended you do this posture if
you find it strenuous on your wrists, elbows, shoulders, spine or
knees. So in other words, this is a great yoga technique, but don't do
it till you are good and ready.
Wheel Pose or Chakra Asana is common to both hatha yoga and

kundalini yoga, so you will find it as part of both the following e-books
on Mastery of Meditation: Free Illustrated Hatha Yoga Postures and
Free Illustrated Kundalini Yoga Exercises E-Book.
This advanced yoga technique though, if you can do it, is very good for
toning your entire body and is beneficial to multiple internal systems
simultaneously. More details on the benefits of this pose can be found
in the practice section below the illustration.
Advanced Yoga Technique for Total Body Workout
Picture of Hatha Yoga Wheel Pose
344
Hatha Yoga Wheel Pose Practice Details:
a. Step-by-Step Instructions for Hatha Yoga Wheel Technique:
 Lie on your back and bring your feet very close to your buttocks.
 Place your hands near your shoulders, with your fingers facing
in.
 Raise yourself up, so you are resting on the crown of your head.
 From here, press upwards, such that you come into the position
as illustrated by the picture above. You should try to get a good
arch in your back by pressing up with your hips and let your
head hang down between your arms.
b. Duration for Hatha Yoga Wheel Technique:
c. Benefits of Hatha Yoga Wheel Technique:
 Excellent yoga technique to tone your respiratory system,

digestive system, reproductive system and your nervous
system. Great for a total body workout.
 This yoga pose also builds arm strength and leg strength.
 It promotes flexibility in the spine and shoulders.
d. Practice Tips for Hatha Yoga Wheel Technique:
 Practice partial wheel pose, with your head resting on the ground
first, and then move into the full posture when you feel ready.
345
 Do other simpler backward bending exercises first, to build up
the flexibility of your spine, before attempting Chakra Asana.
 Make sure you are properly warmed up before doing this

advanced pose to help prevent injury.
346
Chapter 73
Yoga Plough Pose for Multi-Chakra

Activation
Plough pose (Hal Asana) is another yoga posture which is slightly more
advanced and should therefore be practiced carefully. As this position
puts pressure on the neck, it is important to not force the pose and to
gently develop the necessary flexibility to come into the final position.
This yoga pose though, is certainly worth the time and effort to
master, as it is capable of bestowing multiple benefits by working to
open several key chakras simultaneously.
The following pose is again common to both, hatha yoga and kundalini
yoga and thus, is a part of both e-books that are available on Mastery
of Meditation. The Free Online Hatha Yoga Poses Galleries and the
Free Illustrated Kundalini Yoga Poses E-Book.
As mentioned above, Plough pose works on several of the chakras of

the Kundalini Seven Chakra System. Some articles that will help you
understand better this chakra system and how kundalini yoga looks to
open and balance them are as follows: Introduction to Kundalini Yoga
and Kundalini Seven Chakra System Overview. It is also important to
note, that hatha yoga, or for that matter all yoga, looks to open and
balance the chakras to promote the greater flow of kundalini shakti
throughout the nadi system (psychic channels of the energetic body).
Specifically, Plough pose works on the throat chakra (vishuddhi

chakra), heart chakra (anahata chakra) and the navel chakra
(manipura chakra). More details about these benefits are in the
practice section below.
347
Yoga Plough Pose for Multi Chakra Activation
Picture of Yoga Plough Pose (Hal Asana)
Hatha Yoga Plough Pose Practice Details:
a. Step-by-Step Instructions for Kundalini Yoga Plough Pose:
 Lie on your back, bend your legs and bring your knees above
you.
 Use your hands to support your back by placing them on

ribcage, as show in the illustration above.
 Straighten your legs and keeping them together slowly swing

them over till your toes touch the floor behind you.
 Try to stay on your upper back (instead of your shoulders) and

keep your legs as straight as possible.
b. Duration for Kundalini Yoga Plough Pose:
348
c. Benefits of Kundalini Yoga Plough Pose:
 Works on your navel chakra and improves the functioning of all

your digestive organs. This asana also develops the abdominal
muscles.
 This pose also stimulates the heart chakra and improves the
respiratory, circulatory and immune systems.
 Tones the thyroid and para-thyroid glands, and helps activate

and balance the throat chakra.
 Plough pose develops flexibility of the spine, entire back and

hamstrings.
d. Practice Tips for Kundalini Yoga Plough Pose:
 Do not practice this pose if you have problems with your back or
neck. It is also not recommended for those suffering from high
blood pressure.
 To modify this exercise, keep a small chair or low table behind

you to rest your toes on, if you can't reach the floor with them.
It is also fine, to only bring your legs over as far as possible and
to bend your knees if necessary, until you are flexible enough to
do the full posture.
 One should stretch the neck, shoulders, back and hamstrings

prior to doing Hal Asana.
 Do not force this pose and be careful of your neck as you bring
your legs over.
349
Chapter 74
Crane Pose for Strength and Balance
What I would like to do today is start to expand our popular Online

Hatha Yoga Poses book, and add to it some poses that are slightly
more challenging and advanced. The pose that will be the next entry
of this book is Hatha Yoga's Crane Pose. This pose, as you will see
below, requires quite a bit of strength and balance to do, but is a pose
that I find quite a bit of fun to practice.
As I was writing this article, my wife just phoned me from the parking
lot and asked me to look out of the window. Unbelievably, walking
around outside are 2 magnificent looking cranes! Nature is having
some fun with me today .
The first thing to do before trying this pose is putting a nice big soft
cushion below your face so that if you topple over you don't end up
breaking your nose. Now that we have that out of the way, the rest of
the pose depends a great deal on your arm strength, balance and
coordination. What you will tend to find with this pose, is that once
you are able to come into the posture, holding it for longer periods of
time is where the challenge really lies. Again, as with all yoga, make
sure you warm up before doing such challenging poses, and don't over
strain.
Our Free Online Hatha Yoga Book now has 22 excellent poses and
Crane Pose will be pose 23 of this book. As this pose is also used in
Kundalini Yoga it will also be a part of the Online Kundalini Yoga
Exercises e-book, where you will find a large collection of kundalini
yoga poses and exercises, fully illustrated and detailed. Please also
follow the guidelines on how to practice yoga, which I have detailed in
Guidelines for Kundalini Yoga Practice. Also, be on the lookout for
350
more free online yoga classes which are going to incorporate sets
which use this challenging pose in the very near future.
Hatha Yoga Book Pose 23 - Crane Pose
Illustration of Crane Pose
Hatha Yoga's Baka Dhyana Asana - Crane Pose:
A. Basic Instructions for Hatha Yoga Crane Pose:
 Squat down, come up on your toes and place your hands onto
the floor in front of you about shoulder width apart with fingers
pointing forward.
 Making sure your elbows are slightly bent, bring your knees up
to the outside of the elbows and lean forward slowly. You knees
will be resting on your arms.
 Continue to lean forward until you have raised your toes off the
ground and are balancing on just your hands as shown in the
illustration above. Make sure you lean forward slowly to avoid
toppling over.
351
 Keep your eyes open and either focus on a point under you to
help you keep your balance, or focus on the tip of your nose.
 Hold this position, with normal breathing or do Breath of Fire

while holding this pose.
 Lower your feet to the ground once you are done.
 Again, don't forget to place a cushion in front of your face before

trying this pose, to protect you in case you topple over.
B. Duration for Hatha Yoga Crane Pose:
C. Benefits of Hatha Yoga Crane Pose:
 Excellent for strengthening your arms, shoulders and wrists.
 Helps you develop balance and coordination.
 Develops mental focus and concentration.
 Calms the mind.
 Improves and strengthens the entire nervous system.
D. Practice Tips and Cautions for Hatha Yoga Crane Pose:
 You can do this pose in segments, where you come into it for a
few seconds, then take a break and repeat the posture once you
are ready.
352
Other great exercises from the Online Hatha Yoga Book which are
great for developing your arm strength and balance are the following.
Start with some of the easier ones below to build up your strength if
you are finding Crane Pose too difficult.
Yoga Plank Pose for Strong Arms
Hatha Yoga Mountain Position
Simple Yoga for Upper Body Training
Basic Yoga Pose for Balance
353
Chapter 75
Kundalini Yoga Lotus Pose
The last yoga pose we added to our free Online Hatha Yoga Poses
book, Crane Pose, required considerable balance and strength to do,
and today's addition is similar in that it requires a great deal of
balance as well, but unlike Crane pose, this one needs flexibility more
than strength. It is the scary looking White Tantra Yoga Lotus Pose ,
and as I mentioned, since we are now adding some more advanced
postures to our collection, please follow the safety guidelines from the
following 2 articles carefully when practicing these postures.
Kundalini Yoga, is also known as White Tantra Yoga, and as I have

previously pointed out, sexual energy is the most condensed form of
physical energy and, if correctly channeled, it can play an important
role in one's personal and spiritual evolution. There are many tantric
exercises, which help you, harness your sexual potency, and for a
complete set of such exercises, you can refer to the Tantric Yoga
Exercises for Sexual Health article. For those interested in the
refinement and transmutation of sexual energy for higher purposes,
the pose today will be of particular interest. This is because Kundalini
Yoga Lotus Pose, is designed specifically for this purpose.
There are other benefits of Lotus Pose, in addition to the channeling of

sexual energy, and those are listed below in the practice section as
well. Since this position requires quite a bit of flexibility to do, it
should not be attempted before doing sufficient warm-ups and
stretches. In particular the hamstrings and groin should be stretched
and warmed up prior to trying Lotus Pose.
354
Lotus Pose will focus on opening and balancing your Sex Chakra
(Swadhisthan Chakra), and as with all Tantric exercises, your mind can
help magnify the benefits of the exercise. For this reason you should
concentrate your awareness upon the Sex Chakra while doing this
pose and can visualize energy rising up the spine from this region
while you practice the position. The following three articles will be
useful in helping you understand more about the Sex Chakra and how
to add a chakra meditation component to this exercise.
Kundalini Seven Chakra Overview
How to Analyze and Heal Your Chakras
Top 3 Chakra Meditation Techniques
In addition to being added to the Free Online Hatha Yoga Book, Lotus
Pose will of course become part of the Online Kundalini Yoga Exercises
e-book. Also, be on the lookout for more Free Tantra Yoga Classes
which are going to use Lotus Pose in the very near future.
White Tantra Yoga Position - Lotus Pose
Illustration of Lotus Pose
355
White Tantra Yoga Position - Lotus Pose:
A. How to Do Tantra Yoga Lotus Pose:
 Sit on the floor with your legs bent at the knees in front of you.
 Wrap your index and middle finger around your big toe of each
foot.
 Now slowly start to extend your arms and legs, while you
balance on your sacrum.
 Try to straighten your legs all the way if you can. Don't force it.
 Keep your eyes open and focus on a point in front of you to help
you keep your balance.
 In the final position, you will be leaning back about 30 degrees.

Try to keep your back straight.
 Once you come into the position, hold while doing normal
breathing or do Breath of Fire.
 Bend your knees and lower your legs to the ground once you are
done.
 If you cannot hold your big toe, as indicated above, you can also
simply grasp your feet instead.
B. Duration for Tantra Yoga Lotus Pose:
C. Benefits of Tantra Yoga Lotus Pose:
 Build sexual potency.
356
 Opens and balances the Sex Chakra.
 Channels sexual energy up the spine so it can be used by the

higher centers.
 Excellent for the digestive system.
 Good for the back and spine.
 Helps detoxify and cleanse the system.
D. Practice Tips and Cautions for Tantra Yoga Lotus Pose:
 Be careful in doing this pose if you have back or spine problems.
 Be sure to warm-up correctly and not force this position. There

are many other good stretches you can do to prepare your body
for this pose, so start with the easy ones and only attempt Lotus
Position once you have improved your flexibility sufficiently.
Here are some more excellent White Tantra Yoga exercises for opening
the Sex Chakra and building sexual potency.
Tantra Yoga Technique to Raise Sexual Energy
Tantra Yoga Technique for Sexual Mastery
Yoga Exercises for Male Sexual Health
357
Chapter 76
Yoga Exercises for Safe and Natural Healthy Weight Loss
Video of Yoga Exercises for Healthy Weight Loss
Background of Online Kundalini Yoga Techniques for Healthy

Weight Loss:
Don't be deceived by the apparent simple nature of the yoga exercises

that constitute this set. Once you begin to practice this program you
will realize its profound benefits to healthy weight loss and much more
in a relatively short period of time.
The eight yoga exercises that form this set come primarily from the
schools of Kundalini Yoga & Hatha Yoga. They, like all yoga poses and
movements, work on your being at many different levels. This potent
set is designed to not only help you lose weight and burn fat
effectively, but, also helps you significantly at an energetic and
metabolic level.
The breathing exercises done in conjunction with the movements, help

expand your lung capacity, improve your circulatory system and raises
the internal heat of the body, thus helping it to burn up and eliminate
toxins, dead gases and waste products.
For safe and healthy weight loss, practice this set daily if possible.
Start off doing each exercise for only about 30 seconds or 1 minute
358
each and then build up from there. Use the modifications that are
provided if you need to and be sure to pace yourself.
If you need to take a short break between the exercises do so,

otherwise do them in sequence one after the other without rest. The
purpose of this kundalini yoga set, is not only to help you loose the
weight, but also to develop a healthy, fit body full of abundant energy.
For complicated postures, illustrations have been provided. Also,
provided below is the Breath of Fire Breathing Exercise Video, as this
kundalini yoga pranayama is extensively used throughout this set.
Free Online Yoga Video of Breath of Fire
(From the Article: Breath of Fire Kundalini Yoga Pranayama

Video)
Instructions for Kundalini Yoga Exercises for Healthy Weight

Loss:
1. Yoga Arm Raises:
a. Guided Instructions for Yoga Arm Raises:
 Stand up tall.
 Inhale deeply through the nose as you swing both your arms up
with palms facing forward.
 Now swing the arms down and powerfully exhale through the
mouth. The exhalation is brief and powerful. Just throw the air
out of the system.
 Continue at a fairly brisk pace, swinging your arms up and down

in this fashion in conjunction with the breathing.
359
b. Duration for Yoga Arm Raises: 1-5 mins
c. Benefits of Yoga Arm Raises:
 Very effective in getting your energy going.
 Expands your chest cavity and lung capacity.
 Throws all negativity out of your body (toxins, negative

emotions, stress, negative thoughts). Assist this process by
visualizing any negativity that has been troubling you being
expelled from your system as you exhale.
 Works on your shoulders, promoting flexibility and strength.
d. Practice Tips for Yoga Arm Raises:
As you develop mastery over this exercise, try to work through the
discomfort in the shoulders this exercises produces. You will notice
that after you get past the initial points of resistance, the energy
pathways open up and the exercise gets easier.
2. Kundalini Yoga March:
a. Guided Instructions for Kundalini Yoga March:
 Continue standing.
 Have your arms in jogging position and begin marching in place.
 Try to bring your keens up high as you march.
b. Duration for Kundalini Yoga March: 1-5 mins
360
c. Benefits of Kundalini Yoga March:
 Gets your heart rate going.
 Quickly oxygenates your blood.
 Effective warm-up before doing the more strenuous exercises.
 Works on your legs.
d. Practice Tips for Kundalini Yoga March:
To modify this exercise switch to Long Deep Breathing or Normal

Breathing if Breath of Fire is too much to do. Also, you need not bring
the knees too high and instead walk in place.
3. Kundalini Yoga Jogging:
a. Guided Instructions for Kundalini Yoga Jogging:
 Continue to have your arms as if you were jogging, also continue

the Breath of Fire Breathing Exercise, and start jogging in place.
 Try to bring your keens up high as you jog.
b. Duration for Kundalini Yoga Jogging: 1-5 mins
c. Benefits of Kundalini Yoga Jogging:
 Picks up your heart rate and really gets the blood circulating
throughout your body.
 Done with Breath of Fire the benefits of this exercise are

significantly magnified. Doing a few minutes with Breath of Fire
is equal to doing the exercise much longer with normal
breathing.
361
 Works on your legs.
d. Practice Tips for Kundalini Yoga Jogging:
If Breath of Fire is too much, switch to normal breathing. Also, you

need not bring the knees up too high; instead just continue to
walk/march in place, if you feel over worked.
(Take a break at this point if you are feeling very winded.)
4. Kundalini Yoga Jumping Jacks:
a. Guided Instructions for Kundalini Yoga Jumping Jacks:
 Stand with your arms down and feet together.
 Now take a half inhalation and jump your legs to about shoulder
width apart and swing your arms straight out to the sides
parallel to the ground. The palms are facing down finger are
extended.
 Now complete the inhalation as you jump and bring your feet
wide apart. At the same time swing your arms directly above
your head and clap your palms together.
 Now do a half exhalation as you jump your feet back to shoulder

width apart and swing your hands back to being parallel to the
ground with palms facing down and fingers extended.
 Now complete the Jumping Jack by jumping your feet back

together and bringing your hands back down all the away.
 Continue on for the duration of the exercise.
b. Duration for Kundalini Yoga Jumping Jacks: 1-5 mins
362
c. Benefits of Kundalini Yoga Jumping Jacks:
 Good for your heart and lungs.
 Works on building concentration and focus.
 Works on your calves and leg muscles.
 Works on your arms and shoulders.
d. Practice Tips for Kundalini Yoga Jumping Jacks:
This yoga exercise is not as easy as it sounds initially as you have to

focus in order to break the pattern of how you normally do Jumping
Jacks. The partitioned breathing will help build your lung capacity. To
modify just do the legs or just the arms as needed.
(Take a break at this point if you are feeling very winded)
5. Deep Squats Yoga Exercise:
a. Guided Instructions for Deep Squats Yoga Exercise:
 Stand with your feet shoulder width apart.
 Extend both arms straight out in front of you, with fingers

extended and palms facing down.
 Inhale through the nose as you squat down.
 Exhale powerfully through the mouth as you stand back up.
 Continue at a smooth pace for the duration of the exercise.
b. Duration for Deep Squats Yoga Exercise: 1-5 mins
363
c. Benefits of Deep Squats Yoga Exercise:
 Excellent for toning and strengthening the large muscles of you

thighs and buttocks.
 Builds vitality and virility.
 Works on your shoulders.
d. Practice Tips for Deep Squats Yoga Exercise :
If you have bad knees you need to careful with this exercise. Only go
as far down as you are comfortable.
(Take a break at this point if you are feeling very winded.)
1. Kundalini Yoga Archer's Pose: (Article: Online Illustration

of Kundalini Yoga Archer Pose)
Illustration of Kundalini Yoga Archer Pose
a. Guided Instructions for Kundalini Yoga Archer's Pose:
 Stand and place your feet wide apart.
364
 Now have your left foot pointing to your left, have you right foot
pointing in slightly, the heels of both feet should be in a straight
line. Your torso should be straight and facing forward.
 Low lean to the left so that 70% of your weight is on your left
leg. Your left knee should occlude your left foot from view if you
were to look down. There should be a stretch in your right
upper thigh.
 Now extend your left arm out to the left as if holding a bow and
turn your head to the left and gaze over your left fist.
 Now with the right hand pretend as if you are pulling back the
bowstrings. Your right hand should be all the way past your
right chest.
 Do Long Deep Powerful Breathing while holding this posture and

gazing steadily over your left fist.
 After half the time reverse the direction of the posture.
b. Duration for Kundalini Yoga Archer's Pose: 1-3 mins / side
c. Benefits of Kundalini Yoga Archer's Pose:
 Excellent yoga posture for your entire body, mind and spirit.
 Opens up and expands your energy channels.
 Builds strength of character, self-esteem, confidence,

concentration and mental focus.
 Expands your chest and lungs. Also, works on your nervous

system.
 Good for your legs and shoulders as well.
365
 Eliminates Stress.
d. Practice Tips for Kundalini Yoga Archer's Pose :
This yoga asana (posture) is the favorite of many students and

teachers alike. It will make you powerful and strong. Don't over do it
if you already have ego issues.
7. Kundalini Yoga Abdominal Pop Corn Exercise:
a. Guided Instructions for Kundalini Yoga Abdominal Pop Corn

Exercise:
 Lie on your back, bend your legs and bring you knees in towards
your chest.
 Hold on to each knee. Right hand grasps right knee, and left
hand grasps left knee.
 Now try to explode off the ground like you are a popcorn
popping. So you are trying to launch your whole body towards
the ceiling (you will probably not leave the ground, but its the
effort that counts here :-).
 If you are doing this right, pretty soon your abdominal muscles
will let you know.
b. Duration for Kundalini Yoga Abdominal Pop Corn Exercise: 1-5 mins
c. Benefits of Kundalini Yoga Abdominal Pop Corn Exercise:
 Very good for building your core power and abdominal strength.
 Good for building overall fitness and stamina.
d. Practice Tips for Kundalini Yoga Abdominal Pop Corn Exercise:
366
Another yoga exercise that you should not be quickly fooled by. If
doing it correctly it is a great way to burn calories and develop strong
abdominal muscles without putting any strain on the joints and lower
back. Make sure you are using a soft surface when doing this
exercise.
8. Kundalini Yoga Dance & Shake:
a. Guided Instructions for Kundalini Yoga Dance & Shake:
 Sit Comfortably with your legs crossed. Use a firm cushion if

you need to.
 Raise your hands above your head.
 Now move everything from the hips up vigorously and

chaotically. You should be moving your arms, shoulders, chest,
waist, fingers, head, etc.
 Breath very deeply and powerfully during the entire duration of

the exercise. You navel should be pumping due to the force of
the breathing as well.
 Don't hold back let everything fly.
b. Duration for Kundalini Yoga Dance & Shake: 1-5 mins
c. Benefits of Kundalini Yoga Dance & Shake:
 Charges, invigorates and awaken all your cells and organs.
 Excellent for throwing out all the garbage of the past and
breaking down deep-rooted patterns of thought and behavior.
 Detoxifies your system and builds your ability to handle more

energy.
367
d. Practice Tips for Kundalini Yoga Dance & Shake :
If you are listening to music, turn it up during this exercise. It is the

last physical exercise for this set so give it all your all.
 With every breath visualize your body as you would ideally want
it to be. Visualize it taking that shape and visualize yourself
having optimum health and fitness. Visualize the weight melting
away. Don't underestimate the power of your mind. Really
believe this to be taking place, especially because is it.
 Attracts that which you set your mind to (in this case, a healthy,
fit, toned, slim body).

exercises.
368
If your mind wonders, don't judge or criticize yourself, just gently

return back to the visualization process. You have done your part,
now let the Universe do Hers.
369
Chapter 77
Sheetali Pranayama for Reducing Stress

Sheetali Pranayama – The Cooling Breath
Video of Sheetali Pranayama
From Yoga Pranayama Video Series – Sheetali Pranayama
What is Sheetali Pranayama:
Sheetali Pranayama is Yoga's answer to heat, stress, anger and

irritation. Sheetal means calmness and peacefulness and those are
the results of practicing this cooling breath. I recently undertook the
practice of Sheetali Pranayama when an internal heat imbalance took
place within my body and I am happy to report that the energies
within have been cooled and equilibrium has been restored.
Sheetali Pranayama comes directly from the traditional schools of

Hatha Yoga, but, it was also taught to me in my Kundalini Yoga
training and is a widely used breathing technique to combat
Ayurveda's Pitta (Heat: see Introducing Ayurveda - Alternative
Medicine for Self Healing) related issues. Sheetali is another
pranayama worth having in your repertoire and its simplicity makes it
possible to do it anywhere and an anytime.
Below are the details of Sheetali Pranayama.
Benefits of Sheetali Pranayama:
Primary benefits of Sheetali Pranayama:
370
 Cools the mental, physical and emotional systems and reduces
internal heat.
 Reduces stress and creates a sense of tranquility and peace.
 Reduces anger and irritation promoting calm.
 Reduces fever.
 Combats other Pitta related disturbances such as acidity, burning

eyes, heat rash etc.
Secondary benefits of Sheetali Pranayama:
 Stimulates and assists in digestion.
 Helps combat restlessness and helps induce sleep.
Cautions for Sheetali Pranayama:
There are not many cautions for practicing Sheetali Pranayama. Since
it's a cooling breath it will increase Kapha (mucus) so don't practice it
if you have cold and respiratory related issues. Also, in winter don't
overdo it to avoid exacerbating Kapha and excessively cooling the
system.
Instructions for Beginner's Sheetali Pranayama:
To practice Sheetali pranayama sit up in a comfortable position, you

can also practice this breathing exercise standing up or lying down.
The instructions below are for as if you are sitting, but, for other
positions only a slight modifications should be needed.

371
 Close your eyes and place your hands on your knees.
 Now curl the sides of your tongue up to create a tunnel and

slowly breathe in through your mouth allowing the air to pass
over your tongue thus creating a cooling sensation.
 After you inhale, bring the tongue back in and exhale through
the nose. Then again stick the curled tongue out and repeat.
 Do 10 repetitions. One breath cycle of inhalation and exhalation

makes 1 repetition.
Instructions for Intermediate Sheetali Pranayama:
The only change for intermediate Sheetali Pranayama is to increase

the number of repetitions from 10 up to 50.
Modification for Sheetali Pranayama:
The key to Sheetali Pranayama is the cooling of the air as it passes

through the curled tongue, unfortunately, not everyone can curl his or
her tongue in this manner. If you fall into this category just curl the
sides of you tongue up as far as possible and breathe in allowing the
air to flow over the tongue to create the coolness as best as possible.
Secret of Sheetali Pranayama:
According to Yoga lore, The Fonz (Fonzie from the TV show Happy
Days) practiced Sheetali Pranayama in secret and it was the reason
why he was so cool :-).
372
Chapter 78
3 Most Powerful Yoga Pranayamas and

Kriyas - Sodarshan Chakra Kriya - Part 1
Most Powerful Yoga Pranayama Video
Sodarshan Chakra Kriya Video
Pranayama, the science of breathing and breath control, is

undoubtedly one of the greatest arts one can learn and practice for
spiritual growth and personal development. It holds within itself the
power to transform the lowest most gross to the highest most refined.
This transforming power of pranayama can act upon any and all levels
of your being, whether that is physical, emotional, mental or spiritual
(energetic). This science has been perfected over the centuries in the
East and was mostly kept a secret, only handed down verbally from
Guru to a deserving disciple. Now, it is much more available to those
who seek it, but I still feel that the knowledge really only finds those
who are deserving of it. Having said that, life has brought you here
now, so take this opportunity and discover the tremendous power of
the Science of Pranayama.
The 3 Pranayamas I am going to present here are typically not for

beginners. Fortunately, all 3 have modifications, which you can start
out with first before building up to the advanced techniques. I will also
present these modifications here and I strongly suggest you start with
them first before jumping ahead to the advanced techniques. In
moving forward sanely, gently and systematically you will prepare the
system to better handle the affects of the advanced forms. This
systematic approach is not only much safer, but is also better for
373
extracting the full benefits of the pranayamas. Part 1 of this series is
about Sodarshan Chakra Kriya. Before I go into Sodarshan Chakra
Kriya, I want to give some quick guidelines that should be followed for
all 3 pranayamas in this series.
Basic Guidelines for practicing Pranayama:
 Do not practice any advanced pranayama if you are unwell.

Only do light easy pranayamas.
 Clothing should be loose and should not restrict the movement

of the abdomen. Our breathing is already very shallow, we don’t
need to compound the issue further by hampering the natural
movement of our diaphragm.
 Your stomach should be empty. Which means you need to wait

at least 2-3 hours after a meal before practicing pranayama.
 If possible practice in the early morning. Early morning is the

best time to practice your sadhana (spiritual work). For more
information and help on this you can read The Secret on How to
Become an Early Riser.
 You should sit in a comfortable position, preferably in some

variation of cross-legged (sukh asana). For more information
on sukh asana or other positions you can sit in (like a chair) see
Silent Mind Meditation Program: Basic Meditations - Chapter 7.
 Most importantly, DO NOT STRAIN. I cannot emphasize that

enough. Take your time, you will enjoy your practice more and
you will be able to establish a regular routine, as you will not
dread doing your daily work.
 One last thing. The pranayamas being taught here, when

practiced sincerely over time, can bestow great power to the
practitioner. Normally, these techniques were not transcribed
374
and as mentioned earlier, were taught only to those held in great
trust, so I ask you to respect that trust and agree to not in any
way misuse the powers obtained from the practices described
below.
Sodarshan Chakra Kriya:
Background:
Sodarshan Chakra Kriya (set) was taught to me by my Kundalini Yoga

teacher Ravi Singh who studied it under the guidance of Yogi Bhajan.
It dates back a few thousand years and is reputed among all the
known Yogas, including Kundalini Yoga, to be the most powerful
Pranayama exercise there is. You will notice that it is called a kriya,
although a kriya typically is a complete set of asanas and yogic
exercises (see Introduction to Kundalini Yoga for more information on
kriyas and how Kundalini Yoga works in general), it also applies in
some cases to a single exercise, which is very complete in and of
itself. Sodarshan Chakra Kriya is a pranayama exercise that is exactly
that, very complete and also very powerful.
Benefits of Sodharshan Chakra Kriya:
The superlatives describing Sodarshan Chakra Kriya are lavish to say

the least. In Yoga terms it will give you Nao Niddhi (the nine precious
virtues) and Artha Siddhi (the 18 occult powers). These 27 facets
contain all of human life and in acquiring them you perfect all that can
be perfected in a human. Given this Kriya’s reputation for bestowing
Psychic and Yogic Powers, it is often practiced by those interested in
acquiring these Siddhis (powers). There is no harm in this, as long as
these powers are used for the benefit of others and to assist you in
your spiritual progress. This kriya, though, is equally valuable to those
interested in the final goal of human life - to see and merge with the
Divine Non-Dual nature of Reality. This is because, it is very effective
in dissolving the blockages (granthis) caused by frozen emotional
debris in the nadis (the channels for the movement of Kundalini
375
Energy) and as the channels are purified greater flow of kundalini is
facilitated allowing for the chakras (energy vortexes) to be activated
and balanced. In turn, the activation of the chakras and this greater
flow of Kundalini Shakti (energy) leads to the refinement of
awareness, which allows one to penetrate the veil of illusion - that
Reality consists of duality.
Sodarshan Chakra Kriya also dramatically improves your physical

wellbeing. In fact, as you practice it you will start to feel quite
invincible over time. It expands your nervous system, respiratory
system and helps your digestive system. I find that the most profound
health benefit is a boost to the immune system when I practice this
kriya regularly. Overall the kriya promotes peace, joy and strength.
Description of Sodarshan Chakra Kriya:
Sit up straight, have your spine erect and bring head back slightly (not
up) so your chin is subtly drawn in and back like a soldier at
attention. This aligns your spine with the back of your head and is
also called Jalandhara Bandha. Your eyes should be 1/10th open
looking down at the tip of your nose. Rest your left hand on your left
knee. Block your right nostril with your right thumb and have the
remaining fingers pointing upwards. Now breathe in deeply through
the left nostril filling your lungs to capacity. Lower your right hand
now and place it on your right knee. With your breath held in (Antar
Kumbhaka) begin to pump your stomach (pulling in the abdominal
muscles) to the mantra "Wahay Guru". You will pump your stomach 3
times for each iteration of Wahay Guru. Once for Wa, once for Hay
and once for Guru. The mantra should be chanted mentally of course,
since the breath is held in. Chant for a total of 16 Wahay Gurus, so for
a total of 48 stomach pumps with the breath held in. Then raise your
right hand, close off the left nostril with your right pinkie and breathe
out of your right nostril. This completes 1 cycle - breathe in through
left nostril, hold and pump, breathe out through right nostril. Continue
to repeat this cycle for the duration of the kriya.
376
Duration:
There is no formal time duration for Sodarshan Chakra Kriya; it is left

up to the practitioner to determine what is right for them. Below I will
give the recommendations when I discuss the modifications.
Beginners Sodarshan Chakra Kriya:
Modify kriya as follows: Do only 1 pump for each chant of Wahay

Guru. So in total with your breath held in you will do 16 pumps per
cycle. Also, reduce the force of the pump to where you are
comfortable. Start with 3 minutes and build up to 11 minutes. The
kriya should be practiced daily.
Intermediate Sodarshan Chakra Kriya:
Modify kriya as follows: Do only 2 pumps for each chant of Wahay

Guru; once for Wahay and once for Guru. So in total you will do 32
pumps with your breath held in per cycle. Pump your stomach with a
moderate force. You should try to do 11 minutes, and then go to 22
minutes and then to 31 minutes daily.
Advanced Sodarshan Chakra Kriya:
Do the kriya as described above in the description section. You should

be pumping your stomach with full force and you should do 31 minutes
daily. The commitment should be to do 40 days without missing a
day, 31 minutes each day. This was exactly the requirement by Ravi
for his Kundalini Yoga teacher’s training course as well. If you miss a
day, you go back to 1 and start over till you complete 40 days.
Perfected Sodarshan Chakra Kriya:
Yes there is more, you are not done yet: -D. To do the perfect and
complete kriya and thus extract the maximum benefit and reach super
human caliber, the requirement is to do 62 minutes per day and build
377
it up to 2 1/2 hours everyday. If you can discipline yourself to do that,
the kriya will provide everything needed in all areas of your life.
Design of Sodarshan Chakra Kriya:
This kriya bestows its many blessings by taking full advantage of many
important aspects of Pranayama and Yoga numerology. Below are
some of the details behind this successful design.
 Breathing in through the left nostril activates the right

hemisphere of the brain. This hemisphere is responsible for your
meditative, creative and artistic powers. Activating it helps
unleash and grow these aspects of your nature.
 The number 16 is associated with the Ajna Chakra; also know as

the Third Eye, Divine Eye or the Eye of Shiva. Chanting the
mantra Wahay Guru 16 times activates Ajna Chakra, which is
responsible for many psychic abilities and the power of intuition
and wisdom.
 The mantra itself, Wahay Guru, means ecstasy beyond words

and represents one’s higher consciousness. Chanting this
mantra attracts this divine energy towards one.
 Pumping the navel helps ignite and awaken Kundalini Shakti so

she can make her ascent up the primary Nadi (Shushumna) all
the way up to the Crown Chakra (Sahasrara Chakra) activating,
rejuvenating, balancing and healing all the other Chakras and
associated organs in her path.
378
Chapter 79
Week 6 Syllabus:
Objectives:
Knowledge:
 Learn about Kundalini Energy.

 Learn how to design yoga sets.
 Understand the fundamentals for Enlightenment.
 Expand knowledge regarding meditation techniques.
Techniques:
 Learn Surya Namaskar – Sun Salutation.

 Learn Raja Yoga Set.
 Learn Surya Bedhi Pranayama.
 Learn Kirtan Kriya.
Articles for Study:
 Dangers of Kundalini Yoga

 Kundalini During Meditation
 Kundalini Awakening Symptoms
 Meditation Techniques, Types and Practice | A Comprehensive
Guide
 How to Design Yoga Sets
Daily Practice:
Pranayama: 3-5 mins
 Surya Bedhi Pranayama for Energy
379
Yoga: Practice Both Sets Each Day - 15-30 mins
 Surya Namaskar
 Raja Yoga Set
Meditation: Generally it’s 31 mins for Kirtan Kriya, but adjust as

needed.
 Kirtan Kriya – Kundalini Yoga’s Highest Meditation
380
Chapter 80
Dangers of Kundalini Yoga
Dangers of Kundalini Awakening
Is Kundalini Yoga dangerous? Ah yes, the question I get asked more

and more as people learn about Kundalini Yoga is general or discover
this website. Kundalini Yoga is certainly a powerful science and if not
approached with intelligence and respect it can produce some
challenges and difficulties for the practitioners. That is not meant to
discourage you from taking up it’s practice, it is meant to help guide
you so that you undertake Kundalini Yoga practice safely and thus,
enjoy the enormous benefits that this form of yoga bestows (See
Rapid Benefits of Kundalini Yoga Practice & Top 10 Health Benefits of
Yoga Practice for more details on the benefits of yoga).
Kundalini Yoga is favored over other forms of yoga, because of the

rapid gains that can be made by those who practice it sincerely. What
this means in practical terms, is that Kundalini Yoga can more quickly
purify your energetic channels, charge and balance your chakras
(energy centers) and awaken in you greater and greater flow on
kundalini shakti (energy), than other forms of yoga. Thus, it is the
fast track to spiritual growth and enlightenment. This is great, but
herein also lies the danger. Improper Kundalini Yoga, coupled with
incorrect lifestyle and preparation, can unleash more energy in you
than you are ready for.
This premature awakening of kundalini or excessive flow of shakti

(energy), before the body is ready to handle it, is the danger with
improper Kundalini Yoga practice, or with kundalini shakti in general.
The reasons for kundalini awakening are vast and varied, and
sometimes have nothing to do with yoga practice at all. You can read
about the difficulties that sometimes arise with such kundalini
awakening in the popular article Symptoms of Kundalini Awakening.
381
Ideally, you want kundalini to awaken as per your body’s capacity to
handle her and to that end, there is no better approach to preparing
the body than intelligent yoga practice, and specifically intelligent
Kundalini Yoga practice.
So what is intelligent Kundalini Yoga practice and how do we go about

awakening kundalini safely and wisely? In many articles on this blog I
have provided such important safety guidelines and in this article I
would like to put all that wisdom together so that it’s easily accessible
for all who are interested.
Below are these important guidelines to help you minimize the danger
of premature kundalini awakening and thus, avoid the problems that
this condition can sometimes cause.
Guidelines for Safe Kundalini Yoga Practice:
1. Don’t Over Strain:
This is rule number one for minimizing the danger of premature

kundalini awakening by ensuring you are not going further than what
your body is ready for. This applies to the practice of all forms of
yoga. Weather you are doing yoga breathing exercises (pranayama),
yoga poses (asanas) or kundalini yoga sets (kriyas), you should not
push excessively. Of course some challenge is good, but you are
looking to develop your capacity systematically, so keep that in mind
and aim for steady progress. Remember, the turtle did beat the hare.
Two more important safety notes when it comes to doing your
Kundalini Yoga practice. First, be sure to warm up before doing any
difficult kriyas (sets) or asanas (postures). Second, be sure to work
around injuries and use modifications for advanced poses whenever
necessary.
382
2. Don’t Do Excessive Chakra Meditations:
I constantly have yogis reaching out to me, both online and at my

studio, who have focused exclusively on Chakra Meditations and thus,
created imbalances for themselves. I have given some powerful
Chakra Meditation techniques in the following 2 articles, The Top 3
Chakra Meditation Techniques and the very popular AUM Mantra
Meditation for Opening the Third Eye Chakra, and although, I expect
you to learn and use these techniques, I have advised that they should
not be the only focus of your Kundalini Yoga practice.
Chakra Meditation techniques, directly stimulate and open the chakra
points, which then creates the greater flow of kundalini to take place in
the respective regions. The danger of course, is if the nerves, glands,
organs, psychic pathways (nadis), etc, are not strong enough to
handle this flow. As then it can create imbalances and issues for you.
So the advice is to practice such direct techniques only after you have
sufficiently developed your level of fitness, health and strength of
internal systems. This of course you can accomplish by practicing
Kundalini Yoga Kriyas Sets, Hatha Yoga Asanas and/or Yoga Breathing
Exercises (Pranayamas), regularly and sincerely.
3. Danger of Using Drugs:
Unless you are a wandering naked sadhu (Nanga Yogi) or a developed

Aghori (see article Nude Yoga Exposed), it is very unlikely you are a
master of how to use narcotics. The techniques of how to prepare mix
and use narcotics (and certain rare herbs) for awakening kundalini, is
still held in great secrecy and if you want to learn this alchemy, you
are going to have to take a trip to India and get initiated. There are
other ancient religions that also know some of these secrets (like the
varied use of tobacco by the American Indians, etc.), but most of that
knowledge is also not easily available. So, I suggest you just stay
away from drugs all together.
Besides recreational drugs and tobacco, even alcohol, which has a

strong affect on kundalini can be dangerous to a practicing yogi and
383
therefore, should be approached with care. Overall, I am not an
advocate of the use of chemicals to facilitate kundalini awakening, as
more often than not, the end result of such attempts is bad.
4. Get Healthy First:
Before jumping into any advanced Kundalini Yoga practice, you should
first try to heal yourself from any serious diseases or illnesses. Of
course, yoga itself is very helpful in this matter, but what I am saying
here is that you should not jump ahead to doing advanced yoga if you
are suffering from serious health issues. Resolving the health issues
should be a priority and during this healing phase, only use gentle
yoga techniques. This will minimize the danger of complicating your
health issues with kundalini imbalances.
In addition to practicing gentle yoga to help heal yourself, you should

employ Ayurvedic treatments as well. Ayurveda is the ancient science
of health and healing, and goes hand in hand with Kundalini Yoga
practice. You can get more information on Ayurveda via the following
links: Introduction to Ayurveda - The Science of Self-Healing and
Ayurveda Category Articles.
You will find Ayurveda to be an invaluable resource on the path to

enlightenment and healthy living. It will not only help you achieve
optimum physical health, but will also help you find emotional and
mental balance, both of which are also prerequisites to advanced
Kundalini Yoga practice.
5. Make Time & Space:
Kundalini awakening is not a predicable process. It affects each of us

differently and it is advisable to give yourself time and space to allow
this process to run its course when required. I am not suggesting here
that you need to join an ashram, but I am saying that if you have
awakened kundalini, then there will be times you need to just rest,
relax and be alone. By not providing such down times, you increase
384
the danger of imbalances, as kundalini is not able to complete the
work she is doing within you.
6. Attitude of Gratitude & Prayer:
Don’t underestimate the value of right attitude when it comes to

eliminating the danger that kundalini shakti can pose as she awakens.
It is perhaps the best tool at your disposal, to help you make safe and
graceful progress on the path of full kundalini awakening. Be
respectful, appreciative, devoted and humble and the great Shakti, as
well as the Universe, will cooperate with you. Here is a nice Vedic
mantra to express your love and devotion, but feel free to use your
own methods as well:
Greatest Vedic Mantra to Express Gratitude
In addition, before doing your Kundalini Yoga practices always start by

asking for protection, guidance and inspiration. This ensures you are
approaching these cosmic forces with the correct state of mind and
heart. Here are 2 articles detailing how to do this: AUM Mantra Video
for Starting Kundalini Yoga Class & Can a Guru Help with
Enlightenment.
Summary of Danger of Kundalini Yoga Practice:
Life is dangerous. There is no getting around it. You can, if you wish,
hide in a cave and play it safe until Yama Raj (Lord of Death) comes
knocking, or you can choose to embrace the adventure. Kundalini
Yoga & Meditation practice are doors to infinity and they are an
exploration of the unknown. In fact, they finally take you to the
doorway to the Great Void, at which point knowledge and mind end,
and to enter requires the faith and courage to just let go.
Kundalini Shakti is the wave you ride on this journey to the beyond.
There are certainly dangers on the way, but if you follow the guidelines
above it will go a long way in making your journey safer and
smoother. My best wishes are always with you.
385
More Helpful Articles on Kundalini Yoga Safety:

Essential Beginners Guide to Yoga Practice
Beginners Guide to Yoga Breathing Exercises
Osho Quote on How to Live Courageously
386
Chapter 81
Kundalini Meditation | Power of the

Energy
Kundalini Energy During Meditation
There are many Kundalini Yoga Meditations and you will find a number
of them in the following free e-book here on Mastery of Meditation and
Yoga (Free Online Guided Meditation Techniques), but what I would
like to discuss today is not Kundalini Yoga Meditations, but the flow
and power of Kundalini energy during advanced meditation. Finally,
meditation is the act of comprehending, at a glace, the entire story of
every thought from moment to moment. I have explained this highest
and purest form of meditation in some detail in the article Silent Mind
Meditation Technique, and have discussed the insights that explode
due to this quality of meditation in the ongoing series, Insights from
Advanced Meditation Practice, and today I would like to give some
actual kundalini experiences that take place when practicing such
meditation.
Please note, these are not general Kundalini experiences that are
taking place as a part of your spiritual evolution, which you can read
about in the ever popular article Kundalini Awakening Symptoms, but
are the real time kundalini energy events that tend to occur during a
single meditation session of the highest quality. In my view, until one
applies oneself in full capacity to the silent, spontaneous
comprehension of the moving mind, one has not yet explored their full
human potential. No matter what your preferred technique or spiritual
practice is, I would recommend a serious attempt at this method of
observation, as it the most direct path to the cessation of the thinking
mind.
387
Prerequisites to Advanced Meditation
The entire Silent Mind Meditation Program is really designed to help

you explore this capacity, but briefly here are generally what the
requirements are to practice such meditation.
 You should be able to sit still for 1 hour. Minor adjustment or

two during this hour is ok.
 You should have the ability to focus your mind on an object

(such as the breath) for long periods of time. A full hour of such
concentration is not necessary, but you should be in that
ballpark.
 You should have a sound and clear intellectual understanding of

the fundamentals of the thinking mind. Here I am referring to
topics such as desire, psychological time, hope, effort, etc, not
the neural, cognitive or "scientific" aspects.
 You should have an unending great passion for Self-realization

and enlightenment.
 You should have a sense of urgency, equal to that of a person

stuck in a burning house.
Now we can begin . I, of course, don’t want to end up discouraging

you, but I do want you to understand that tinkering about or dabbling
in such meditation is simply not going to get it done. So before you
give it a weak attempt or two and call it quits, I want you to realize
that although this meditation is not complex, after all the only
requirement is to carefully watch your thoughts, it does take some
serious work to do. So be prepared to give everything you have to it
and then see what happens.
So when you finally get down to watching your thoughts, and

comprehending them with direct observation from moment to
388
moment, you will soon realize that this requires great energy. At the
heart of the required swift awareness and sharp intelligence is going to
be energy. Without this energy, thoughts will run into one another
and pile up fast, leaving you unable to keep pace with their vicious
velocity. So to capture and digest each and every thought your
mental engine (awareness and intelligence, not just logical systems)
has to be running in tip-top shape and for that you will need energy.
This energy is Kundalini and the experience of this energy during
meditation is what I am referring to as Kundalini Meditation here.
Kundalini Meditation Experiences
So as you sit and divert all your attention to your thoughts, your
passion and urgency will give you the necessary intensity, and this
intensity is Kundalini going to work. A typical session of such
meditation tends to have 3 phases. The first is just a silent watching
of the breath to slow down the momentum and speed of the mind, the
next is the phase of intense observation allowing for digestion of each
thought to occur, and finally the explosion of insight and the ensuing
shift into an enlightened state, whatever that might be. In the second
phase, where there is great power of observation, is where you will
tend to experience kundalini flowing, and here are some ways in which
she will manifest.
 Energy rushing up the spine, straightening it spontaneously and

sometimes almost pulling you right off the ground.
 Tremendous vibration of the forehead and eyelids.
 Great energy is being drawn in from the soles of your feet and
energy being generated by your legs and thighs.
 Spontaneous application of Root Lock or Mula Bandha, where

your rectum and/or sex organ will contract sharply and stay
contracted.
389
 Pressure at the base of the spine.
 Pressure at the back of your neck.
 One of the most common is pressure in the center of the

forehead and all around the head region.
 Energy rushing into the brain. Feels like ants, tingling, flushing
feelings.
 Contraction of the front chest and back regions to generate

greater amounts of energy to divert to the observation.
 Shaking and trembling of the entire body.
 Lifting up of the head, as in looking upwards with great force.
 Stiffness of the entire body.
 Energy and vibrations in the inner ears, one or both.
Once explosion takes place and you start to move towards Samadhi or
the enlightened state, from this state of Concentration and Continuous
Unbroken Observation (Dharana and Dhyana), then the whole
complexion of Reality of course transforms. But in the in-between
stage, where you go from just calming the mind down to the state
where the shift of awareness has taken place, you are going to dance
with Kundalini. This is Kundalini Energy in Meditation.
Summary of Kundalini Energy and Meditation
Another article where I go into this advanced meditation technique

some more; especially with regard to how it is related to Sage
Patanjali’s teachings is Best Mind Meditation | Most Advanced
Meditation Technique. Of course, you will also experience a great deal
of kundalini events and symptoms during kundalini yoga practice and
390
you can read about others and my such experiences here, Kundalini
Experiences Being Reported by Readers Like You and Explosive
Kundalini Rising in Yoga Class Today.
The purpose of this article is to share with you some of what is

experienced from the perspective of Kundalini energy, when one really
gets down to the highest meditation. If you have experienced such or
other kundalini symptoms, especially during meditation, then please
do share them with us in the comments section below. For general
kundalini awakening symptoms, the article I linked to at the very
beginning, is a great place to share and discuss.
391
Chapter 82
Kundalini Awakening Symptoms
Real Life Experiences & Descriptions of Kundalini Rising
Are you going through a kundalini-awakening episode or experience?

Let’s find out…
Kundalini awakening symptoms are truly a very intriguing subject.

Really there is no correct answer to the question, "What are the
symptoms of Kundalini Rising?” as thankfully, each of us is absolutely
unique and thus, on a unique trajectory on the path to Kundalini
Awakening. That said there are some common kundalini experiences
that are often reported, which I would like to share with you in this
article.
Although we can draw up endless lists of symptoms from third party

accounts, I would like to instead make this series about kundalini
symptoms that you or I have actually experienced. In this article, I
will give a recent account from one of my students about what she
experienced shortly after class, and then I will add my own kundalini
experiences and observations as well.
In the comments section, I encourage you to add any kundalini

awakening experiences or symptoms you have felt, so others can
better understand what they might be going through. Here is the
recent email I received from my student, Aida:
Aida’s Experience of Kundalini Awakening:
I am a student of the "Gentle Kundalini Class". I just finished

taking a series of exercise specifically for the spine.
392
As I left the class I felt energized as I usually feel after each
class, but this time it was a little different, I was feeling extra
aware of my surrounding. Like a light turned on. My back was so
straight. It lasted all day.
If I could go to class every morning I would go. It makes my day

start right in every way. And there are times when I am not
feeling like going to class and I push myself to go and do not
regret it.
Thank you for being my teacher.

Aida D.
For those interested, here is a link to the Spinal Warm-up Kundalini

Yoga Kriya we did in class that day. Thank you Aida, for sharing your
personal experiences with us.
This particular experience of kundalini is very interesting and

significant. This is because it is the common experience of advanced
meditation and of kundalini yoga. In the article, Powerful Kundalini
Yoga Battles Profound Zen Meditation, I described my own such
experience with kundalini awakening, but not from doing kundalini
yoga, but instead from doing Silent Mind Meditation!
Aida’s experience points at the two things that all yoga and meditation
boils down to, Energy and Awareness.
My favorite description of Kundalini Yoga is, "The Yoga of Awareness,"

and as you see from her account, she felt more aware, as the energy
of kundalini had risen up her spine. In meditation, it is the same. The
demand for intense awareness, in order to comprehend the thought
process via direct perception, leads to energy (kundalini) rising up and
elongating the spine. Awareness then follows.
Jiddu Krishnamurti describes this experience of kundalini energy

flowing up the spine as "The rush of water filling up and thus causing a
393
pipe to stand erect."
When we insist that the spine be straight during meditation, it is

simply to facilitate this awakening and thus, to assist in being more
aware. I have experienced kundalini rising and puling up with such
force, during meditation, that it sometimes make me feel as if I am
going to be launched right off the ground or as if it’s going to pull my
head off and up into the sky.
Symptoms of Kundalini Awakening:
I am going to describe some of the physical symptoms my students or

I have felt due to kundalini awakening. I know there are many
emotional and mental symptoms as well, and you are welcome to
share those with us in the comments section below. I am grouping
the experiences into 3 categories, common, uncommon and rare,
according to what I have observed.
Common Kundalini Awakening Symptoms:
 Tingling in the body and brain region. Also sometimes described

as ants walking, tickling energy or flushes of energy. The brain
being flushed with energy is quite pleasant :-).
 Heat or cold in the system, or running along various channels

and chakra centers.
 Fluttering or twitching of muscles.
 Pinching or burning in various regions of the body or brain.
Uncommon Kundalini Awakening Symptoms:
 Pressure in the Third Eye Region (Ajna Chakra). This is

pressure, tingling or other sensation in the center of the
forehead. Can go on for years (14 years and counting so far for
394
me). Caution: If the pressure, due to certain practices,
intensifies to uncomfortable levels and you feel are "immense",
you should cease that practice and consult a competent
kundalini yoga teacher.
 Sudden bursts of energy anywhere in the body. These are

almost always short lived, from a few seconds to a few minutes.
 Spontaneous yoga asanas or kundalini yoga movements. They

may come on spontaneously, or they may take over, as if on
auto-pilot when one is practicing Kundalini Yoga Kriyas or
Exercises (For an example see article: Explosive Kundalini Rising
in Class Today).
 Kundalini Shakti rising up and elongating the spine.
 Incredible feeling of love and desire for your partner (not

ordinary lust, alcohol induced or otherwise :-). Usually comes
upon you spontaneously, deep in the night. Sex feels like it’s
the first such experience and the intense feelings of attraction
emanate from somewhere beyond yourself.
 Unfortunately, pain in the lower back, back of the neck and

headaches.
Rare Kundalini Awakening Symptoms:
 Experience of divine light within. Very intense light, usually pure

white and incredibly beautiful. I call it the Radiation of the Lord.
 Tremendous vibratory energy (sometimes feels like it’s coming

from the inner ears). Very blissful, but can intensify to the point
where it would completely overwhelm your consciousness if you
let it.
395
 Spontaneous bliss, intensely pleasurable.
 This one is a bit scary. Complete paralysis of the body.

Complete immobility and rigidity takes place. As with the all-
consuming vibratory energy, it requires some courage to allow.
 This one is exceedingly rare. I have experienced it only once in

my life, and have only ever read about it being experienced by
one other - the master of awareness, G. I. Gurdjieff. The arms
and legs churn like that of a baby. It happens naturally and
cannot be simulated. It is also intensely pleasurable and quite a
remarkable experience.
There are of course a wide range of transcendental experiences, some

of which you will find described in the category Spiritual Enlightenment
Experiences. Above, I have provide those that are more commonly
associated with kundalini awakening, although many would argue,
including Swami Vivekananda, that all enlightenment experiences have
to do with kundalini entering the brain region in some capacity.
So if you have experienced some kundalini symptoms as well, please

do share them with us below. I think it will benefit others identify if
what they are going through is actually symptoms of the ever
mysterious kundalini awakening.
396
Chapter 83
Meditation Techniques, Types and Practice

- A Comprehensive Guide
Best Meditation Techniques, Types & Practice
There are as many types of meditation techniques as there are

wonderful flavors of ice cream. This allows each person to find a flavor
that is delicious to him or her. This article is the combined result of
the 3 part series "Comprehensive Guide to the World of Meditation
Practice". I created this one article out of those three to provide a
single document, which one can refer to for an introduction to all the
important meditation techniques and types available. This article
provides this overview of all the significant meditation techniques and
hopefully this will help you find the style that is sweetest to you.
Some meditation styles suit those of an intellectual disposition, while

others are more attracted to those who prefer the path of love and
surrender. Still others, with an active approach to life, may like the
meditation techniques involving movement, while those with a strong
mind would enjoy the approach of thought, mantra, visualization or
concentration. Overall, there are several broad categories under which
we can capture most of these different meditation practices and this
article will explore each of these types of meditation techniques.
1. Insight Meditation Techniques:
These are the meditations of choice for the Gyan Yogis or those drawn
to the intellectual path. It incorporates the advanced meditation
techniques from the Zen school of Buddhism, the Advaita Vedanta
school of Hinduism, and certain schools of Western Religions among
others.
397
1. WHO AM I Meditation Technique: This technique comes from
the school of Advaita Vedanta (Non-Dualism / End of
Knowledge). The meditation was popularized by Shri Ramana
Maharishi and is based on negation of the false self in order to
realize one’s True Nature. Here is an example of my experience
with WHO AM I Meditation Practice.
2. Koan Meditation Technique: These meditations come from the

Zen School of Buddhism and are designed to break down the
ordinary pattern of conceptual, dualistic thinking. By breaking
down the interference created by the thinking mechanism the
practitioner is brought to confront the non-dual reality of "what
is" directly and thus Awaken.
3. Contemplation Meditation Technique: These meditations

utilize introspection, self-study, reflection, study of spiritual texts
and contemplation to cut through the layers of false conditioning
and false understanding that deludes the mind. These
meditations have their roots in many Western Religions and are
also a part of Eastern philosophies.
4. Silent Mind Meditation Technique: This meditation technique

is my contribution to this category and it involves directly
perceiving the fact of what is by acute observation of the
thinking process. This is the flavor that I enjoy best and I have
explained it in detail in The Silent Mind Meditations, which are
part of the Silent Mind Meditation Program. These meditations
are an extension of the teachings of Jiddu Krishnamurti.
2. Sound (Mantra) & Thought Meditation Techniques:
The meditations that fall under this category use the science of sound
and thought vibrations (Naad Yoga), along with rhythm and music
(Laya Yoga) to purify the heart and mind. These meditations have a
wide range of applications, from bestowing Enlightenment, to
398
improving health, wealth, happiness, peace etc…
1. Mantra Japa Meditation Technique: This meditation method

uses the repetition of a mantra (a particular sound, word or
phrase) verbally or mentally to create the necessary conditions
for purification, refinement or expansion to take place. Mantras
are essentially keys, which allow one to tune into the individual
energy field or tune into the Universal Energy field to produce
certain desired results. Here is an example of using OM Mantra
to activate the Third Eye Chakra.
2. Rhythm Meditation Technique: This form of meditation uses

the combination of rhythm, chanting, music and breath to
calibrate and perfect the system. The excellent Three Step
Rhythmic Breathing (3srb) meditation technique of Sage
Patanjali and many Kundalini Yoga meditations fall under this
category, among others.
3. Meditation via Song: Most of the meditations from the path of

Devotion (Bhakti Yoga) and Love, designed to dissolve the ego
belong in this category. This is a path most dear to those who
are emotional in nature and feel a deep love for the divine.
Christianity, Gospel, Sufi Meditations, Hare Krishna Meditations,
Kirtans and Bhajans are some examples of techniques in this
category.
4. Meditation via Prayer: All religions have meditations involving

prayer and worship. This may be the most practiced form of
meditation.
5. Thought Power Meditation Technique: The power of thought

is becoming well-recognized world over and many of the ancient
Eastern techniques using this science are starting to gain
popularity in the West now as well. Meditations that use the
power of intention, law of attraction, desire manifestation, self-
hypnosis, positive thinking, laughter as meditation, etc. belong
399
in this category. These meditations can be useful to everyone.
6. Feeling and Emotion Meditation Technique: In these

meditations one uses the combined power of feelings and
attitude to produce the desired affects. This type of meditation
technique is usually combined with and is a part of other types
of meditations, but can be done independently as well.
Meditation such as Zen’s Loving Kindness, Osho’s crying
meditation and many meditations which deal with maintaining an
attitude of surrender, giving, gratitude, forgiveness etc, fall
under this category.
3. Concentration and Visualization Meditation Techniques:
These are probably the most common and well know of all the
meditations and often meditation is defined by these kinds of
meditations exclusively. They are closely related to the Insight
Meditation Techniques with the difference being that Insight Meditation
Techniques utilize the active application of intelligence and
discernment, while the Concentration Meditation techniques use the
power of focused attention to a greater degree. To some extent these
meditations lay the groundwork for the Insight Meditations, which
need a high degree of concentration as a prerequisite to being
effective.
1. Breath Meditation Technique (Zazen): The heart of Zen

Meditation is Zazen, the meditation of the Buddha. In this
meditation awareness and concentration are brought to the
breathing process to help build mastery over the mind and free
the system from dualistic thinking. An in-depth look of this
meditation can be found in the popular article Zen Meditation
Technique (Zazen) - Free Book of Guided Meditations. Another
breath-based meditation is Vipassana. In Vipassana one extends
one’s awareness from one’s breath, to the body and the
sensations that rise and fall within it. The objective being to
have insight into the workings of the mind through self-
400
observation. This form of meditation is also called Insight
Meditation as it helps one develop insight into the true nature of
things.
2. Concentration Meditation Technique: There are many

meditations that utilize an external object as a focus point for
the mind. Zazen/Vipassana belong in these sections as well, but
due to their widespread use I mentioned them separately. The
objects of focus can be anything from a point on the ceiling, to a
flower, to external sounds in the environment. These
meditations all develop focus, concentration, self-knowledge,
calmness and the witnessing consciousness. Their ultimate
objective, though, is to have the meditator finally drop the
object of concentration and encounter the non-dual nature of
Reality directly. Some examples of these meditations can be
found in the following articles: Sound Awareness Meditation
Technique and candle flame gazing (Trataka) as described in
Brain Development and Enlightenment - Awaken the Senses.
3. Visualization Meditation Technique: This meditation

technique is suitable for those who are creative and perceptive.
In this technique the meditator uses visualization techniques to
produce the desired results. These can range from simply
moving awareness to various areas of the body, to visualizing
internal flows of light, to imagining mental places etc. Many
internal Chakra Meditations, Kriya Yoga Meditations, Kundalini
Yoga Meditations, Yantra (geometric shapes) Meditations fall
under this category. In additions meditations on the image of
God, visualizing places of power or peace, etc, belong in this
category as well.
4. Mindfulness Meditation: This is a wonderful meditation

technique and one that can be practiced throughout the day.
Mindfulness meditation means to have moment-to-moment
flowing awareness of your physical, emotional and mental
activities. In other words, to be aware of what is transpiring in
401
the here and now. This is ultimately the goal of all meditation —
to awaken you to the present. Others definitions of this
meditation are J. Krishnamurti’s Choiceless Awareness, Osho’s
Double Pointed Awareness, Gurdjieff’s Self-Remembrance and S.
N. Tavaria’s Awareness of the Divine Fragment. An article
demonstrating this meditation technique in action is The True
Meaning of Laziness.
4. Body Meditation Techniques:
These meditations and practices may suit those inclined to physical

activity, but as you will see from the list below there are meditation
techniques using the body, which can easily by enjoyed by all. In
addition, the meditations of this type almost all have the added benefit
of keeping us fit and healthy.
1. Yoga as Meditation: All forms of physical yoga are to be done

with full awareness of the postures and movements. In addition
breath is combined with the movements and poses to help open
up the energy channels and free the system from the debris of
the past. There is no prerequisite for the practice of Yoga, such
as flexibility or diet, and all can benefit from the blessings this
ancient and powerful technique bestows.
2. Walking Meditation Technique: This form of meditation

should not be underestimated. It is really a treasure. In Zen,
walking meditation has been formalized and is called "Kinhin".
There are many styles of walking meditation, but for all these
styles, awareness is a key component. In walking meditation
you can either be fully tuned it to the physical process of
walking, or you can be fully aware of the environment, either
inner or outer, as you just walk. It either case, the objective is
to be in the present moment as best you can.
3. Dance Meditation Technique: The only prerequisite to

Meditation by dance is that you are alive. The range of this
402
meditation done via this technique is quite remarkable. There is
the Dervish dancing of the Sufi mystics, the Dance Meditation of
Master Gurdjieff, Osho’s famous meditations using dance and
movement, Lord Shiva’s Cosmic Dance — the Tandon and the
list go on and on. Dance Meditation is not only for celebrating
life, but is a valid and powerful method to build awareness,
induce catharsis and encounter Reality. An article that gives my
experience with dance meditation technique is My Time at on
Osho Retreat when my Body Disappeared.
4. The Martial Arts as Meditation: "Grasshopper… life is a

dream within a dream." For those of us who grew up watching
the TV show "Kung Fu" know well the intimate relationship
between the martial arts and meditation. Zen Archery, Tai Chi,
Qi Gong, and other related techniques all belong here in this
category. Common to all these techniques understand the
intimate connection between the breath, the life force it contains
(Qi, Chi, Prana), the mind and the concept of Oneness.
5. Sex as Meditation (Left hand of Tantra): No I did not forget

this most profound, yet very misunderstood, type of meditation.
Tantra and tantric sex have been gaining notoriety over the past
few decades as spirituality, tantra yoga and enlightenment have
moved into the mainstream, where now most aspirants are
married and sexually active. This meditation technique requires
first the disciplining of the mind and control over one’s passions.
Then one can learn the techniques of vajroli and sahajoli along
with the various bandhas (body locks) and yoga asanas, which
help to maintain the height of sexual charge and the use of that
energy to activate the higher centers. This method of
meditation is indeed wonderful and if two like-minded people
come together for its practice, for the right purpose, it can
provide a powerful and potent vehicle for the attainment of
enlightenment.
403
So there you have it, to satiate your meditative appetite all the main
flavors of ice cream available. Most important thing for you to do is
indulge. Your soul craves meditation like children crave ice cream, so
go ahead and take a bite — I promise, you will absolutely get addicted
and it will be the most beneficial addiction you can ever have.
Internet Resources for Meditation:
Yoga Meditation Tips: There are many positive benefits and

advantages, which come from Yoga Meditations; however it is
important to understand the basics of the activity before becoming
involved in it.
404
Chapter 84
How to Design Yoga Sets
6 Keys for Designing a Yoga Set
At the heart of personal yoga practice, regardless of whether it's Hatha

Yoga or Kundalini Yoga, lies yoga sets. The building block for these
sets are, of course, yoga poses and exercises and now on Mastery of
Meditation there are several free e-books and videos available which
provide you these key components.
The Free Online Hatha Yoga Poses E-book and the Free Online
Kundalini Yoga Exercises E-Book are rapidly growing resources for you
to use in order to form your very own yoga sets and kundalini yoga
kriyas. Before you go diving in though and start mixing and matching
random poses and exercises, I would like to give you some important
guidelines on how to construct these sets.
6 Guidelines for Designing Kundalini & Hatha Yoga Sets:
2. Who Should Design Yoga Sets:
Don't try to design a set if you are just beginning yoga practice.
Practice some of the sets provided in the Free Yoga Videos and
the Free Kundalini Yoga Kriyas E-book and become more familiar
with yoga practice first. The last thing you want to do is practice
yoga and create more injuries and imbalances for yourself.
3. Yoga Sets Should be Balanced:
This is one of the most important aspects of a yoga set. By

balance here I mean that the poses that twist and stretch you
one way, should at some point be balanced with poses that twist
and stretch you the other way. Similarly, you should design sets
405
that stretch both arms, both legs, etc, equally if possible. In
addition, rotations done in one direction should be followed by
rotations done in the other direction.
So if in your set you have a backward bending yoga posture,

then at some point it is wise to have a forward bending yoga
pose as well. As an example, if you employ Cobra Pose early in
your set, you can balance it with the Forward Bending Pose
sometime later. This will ensure that you don't end up creating
sets after which you feel out of balance and un-centered.
4. Chakras Work Should Be Done Low to High:
In general the rule to follow, especially for Kundalini Yoga Kriyas,

is to start working on the lower chakras first and then move up
towards the higher chakras. So you would tend to do an
exercise like Crow Pose, which works on the Root Chakra, early
in the set and do Stretch Pose, which works on the Navel
Chakra, sometime after that. This helps to sequentially increase
the vibration of the energy higher and higher.
5. Yoga Breathing Guidelines:
For most exercises and postures a corresponding breath is

indicated. In most cases, there are several options available
that allow you to breathe at a level, which is comfortable for
you. So advanced practitioners might do Breath of Fire, while a
beginner might do Long Deep Breathing with a particular pose.
One rule with yoga breathing though, is that generally you

should inhale when expanding the chest and abdominal region
and exhale during the movement, which contracts these
regions. This allows for maximum benefit from the movements
and exercises.
406
6. Rest Periods:
It is wise to design specific rest periods within a set. The one

important aspect though of rest, which should be included in
every Kundalini Yoga kriya, is a period of relaxation at the end of
the kriya.
This relaxation time is critical to allow the body to assimilate all

the energy that has been awakened by the yoga exercises. It is
during this time, the body heals, grows and nourishes itself.
7. Warm-Ups:
If your set consists mostly of difficult yoga poses and exercises

only, make sure you do a warm-up set first before jumping into
advanced postures. An excellent warm-up set is the Kundalini
Yoga Spinal Warm-up Exercises. If you plan to do your set only,
then ensure that it first starts off with simple yoga postures and
movements, so that you are properly warmed up, then moves on
to the more challenging exercises. Warm-ups and not overdoing
it are your best defenses against injury.
Summary of Making Your Own Yoga Sets:
The sciences of Yoga, Meditation, Ayurveda, etc, are tools to help you
in your own unique path to spiritual awakening. Designing your own
Yoga Sets, to help you overcome your personal challenges, I think is a
valuable skill to learn. I hope the guidelines above help you maximize
the benefits from your personal yoga practice.
407
Chapter 85
Surya Namaskar – Sun Salutation
Morning is undoubtedly one the best times to practice yoga and the
perfect morning yoga set is Surya Namaskar or Sun Salutation, as it
incorporates some excellent poses to help stretch the entire body.
Surya Namaskar should probably have been the very first article on
this blog, instead of now four years later, but hey, better late than
never .
Surya Namaskar is a set where you flow from one yoga posture to
another. This style is called Vinyasa or Flow Yoga and it is a wonderful
way to practice yoga. Flowing gracefully from pose to pose, when
done with full awareness and attention, allows you to extract the
calming and harmonizing aspects of yoga, in addition to it's well known
physical benefits.
As mentioned above, the poses which are incorporated into Surya

Namaskar really stretch the whole body and they are also individually
some of the best poses from Hatha Yoga. Surya means Sun and
Namaskar means Salutations, and this set done in the refreshing early
morning hours when the Sun is just rising, is a great way to salute the
new day and a great way to prepare the body for it.
Below you will find all the details needed to practice this wonderful
sequence, which will become Chapter 22 in our ongoing Free Online
Yoga Sets E-book. As with all yoga practice please follow the
guidelines from the following 2 articles: 10 Important Guidelines for
Kundalini Yoga Practice and Essential Beginner's Guide to Yoga
Practice. Finally, I will be putting together a new class for daily yoga
practice, using Surya Namaskar, so be on the lookout for that on our
free online yoga classes page.
408
Morning Yoga Poses for Stretching - Surya Namaskar
Illustration of Surya Namaskar
Best Morning Yoga Poses for Stretching:
A. How to Do Surya Namaskar:
 Stand straight up with feet together and palms together at chest

level as in illustration #1 above.
 Raise your arms up and reach back, arching your back but
keeping your elbows and knees straight. This will stretch your
entire back, neck and shoulders. Illustration #2. Inhale deeply.
 Next reach down towards your toes. Here make sure you only
go as far as comfortable while keeping the legs straight. If you
can, bring the palms of your hands down to the floor next to
your feet. This is called Yoga Head to Toe pose and is excellent
for stretching your hamstrings. Illustration #3 above. Exhale.
 Now come into forward lunge. To do this, reach back with your
left leg as you lunge forward gently. Your left knee will touch
the floor. This is a wonderful yoga pose for stretching and
opening up your hips. Look up and press forward as you do this
as in illustration #4 above. Inhale.
 Then come into Downward Facing Dog Pose. Press your heels
towards the floor and your head down between your shoulders
as in Illustration #5. This pose will stretch your calves,
hamstrings and shoulders. It is also great for strengthening
409
your arms and shoulders. Exhale.
 From here come into the pose shown in illustration #6. Here
your chin, knees, chest an toes are touching the floor only, while
your rest on your palms. Great for upper body strength. Come
down nice and slow into this pose if you can. Inhale, then
exhale.
 Then come into Yoga Cobra Pose with straight arms as shown in
Illustration #7. This will give your back and spine a great
stretch and strengthen your arms, shoulders and chest. Inhale.
 From Cobra Pose come back into Downward Facing Dog. Don't
forget to keep your awareness and attention in the present.
Exhale.
 Now lunge again, but this time reach back with your right leg.
Thus stretching the other hip. Look up and press forward. This
is illustrated in picture number 9 above. Inhale.
 From here return to Head to Toe pose as in illustration #10.

Exhale.
 Then reach forward from the hips as you come all the way up
and back into back stretch pose. Inhale.
 Finally return to the starting posture as shown in illustration #12

above. Exhale.
B. Repetitions for Surya Namaskar:
 Sun Salutation is generally done in the morning, although it can

be done anything during the day. It is also a great way to
warm-up prior to doing more difficult poses and sets. I suggest
starting with 3 rounds and building up from there slowly. Add 1
round every few days until you reach 12 rounds. As this set is
so good for you, you may wish to do even more repetition is you
410
like.
C. Benefits of Sun Salutation:
 Excellent for stretching and opening up the entire body.

Especially back, shoulders, arms, neck, hamstrings, hips, quads
and calves.
 Great way to get the whole body going in the morning.
 Helps your digestive, circulatory, respiration and nervous

systems.
 Great for reducing stress and bestowing a calm, peaceful mind.
 Known for helping in weight loss and helping you be slim, trim
and fit.
 Helps strengthen the arms, back, shoulders and legs.
 Helps open up the shoulders and hips.
D. Practice Tips and Cautions for Surya Namaskar:
 The entire sequence above is done along with a particular

breathing pattern. This pattern follows the rule where you inhale
on the poses where you are expanding the chest/abdominal
region and you exhale on the poses where you are contracting
the chest/abdominal region.
 So you inhale into illustration #2, exhale when moving into

illustration #3, etc. I have marked the sequence above where
you inhale and where you exhale as well.
 Only stretch as far as comfortable, don't force any of the

stretches. When you practice many rounds, you will find
411
yourself getting more flexible as you do the later rounds. You
will also find yourself getting more flexible over time as your
practice this set regularly.
 When you do the lunges your front foot is between your arms. If
you can't bring it up there in one smooth motion, adjust and
"walk" in up.
 For the pose where you reach down towards your toes when
standing, let your head hang down and allow it's weight to help
you stretch.
 If you have high blood pressure or other serious injuries,

specially to the back, do this sequence gently only and develop
your capacity slowly over time.
 Many famous actors and actresses to lose weight and get fit
have used Surya Namaskar. This is true and if it can work for
them, it can surely work for you also.
412
Chapter 86
Raja Yoga Set for Awakening Kundalini
This Kundalini Yoga Kriya hails from the Regal path of Yoga -- Raja
Yoga. It is a powerful kriya (set) and you should approach it with
respect and intelligence. The kriya uses the combined power of breath
control (pranayama), specifically suspension of breath, in conjunction
with Body Locks (Bandhas) to awaken and channel Kundalini Shakti
(energy) from the lower centers (chakras) to the higher ones. You
should practice this set by using the modifications provided and move
to the more advanced techniques only after mastering and feeling
physically comfortable with the easier versions.
This kundalini yoga kriya, uses all three bandhas -- root lock (mula
bandha), abdominal lock (uddiyana bandha) and neck lock (jalandhara
bandha) -- to propel kundalini from one chakra to the next is
sequence. The energy is brought first to the lower chakras (root, sex,
naval) activating them, then moved to the heart chakra and throat
chakra, and finally to the 3rd eye and crown chakra.
Benefits of Kundalini Awakening Raja Yoga Kriya:
As Kundalini is channeled upwards, the organs, glands and nerve

junctions along the path are targeted with energy and their functioning
rejuvenated and improved. Although this set helps the digestive,
respiratory and circulatory systems, it is especially effective in
strengthening your nervous system. Furthermore, this set helps bring
energy into the brain region promoting greater power of awareness
and intelligence.
413
Description of Kundalini Awakening Raja Yoga Kriya:
The following 3 body locks will be used in the practice of this kundalini
yoga kriya so I will describe them first and then provide the details for
the set.
Root Lock (Mula Bandha): To apply root lock you should contract the
rectum, sex organ and naval (lower abdominal region) by pulling these
3 muscle groups up and in.
Abdominal Lock (Uddiyana Bandha): To apply abdominal lock (also

called diaphragm lock) you should pull the abdominal muscles up and
in under the rib cage.
Neck Lock (Jalandhara Bandha): To apply neck lock draw your chin
back and slightly down (like a soldier at attention) creating tension in
the back of the neck and causing a compression of the throat region.
Triple Lock (Maha Bandha): Maha Bandha is when all 3 locks above
are applied together.
There are some variations to the locks described above, but for this
set they should be applied as described.
Beginners version of Kundalini Awakening Raja Yoga Kriya:
 Sit up straight with your legs crossed (sukh asana). You can sit
on a chair as well, but sukh asana is preferred.
 Hold onto your knees with your hands. This is called Drona
Mudra.
 Inhale deeply, then exhale and while holding your breath Out,
apply and release Root Lock 1 time(s).
414
 Now inhale, then exhale and while holding your breath out, apply
and release Root Lock plus Abdominal Lock 1 time(s). So apply
both locks together and release them together, not one at a
time.
 Now inhale, then exhale and while holding your breath out, apply
and release Root Lock, plus Abdominal Lock, plus Neck Lock 1
time(s).
 Inhale, then exhale and repeat the entire cycle increasing the
count by 1 to 2, 3, 4... up to 8. So for each count you will do
just Root Lock, then Root Lock + Abdominal Lock, then Root
Lock + Abdominal Lock + Neck Lock.
 Once you finish the 8 count, inhale and interlace your fingers
having the index finger pointing upward. They raise your arms
straight up such that the upper arms are hugging your ears.
Now exhale again and while holding your breath out, apply Triple
Lock (Maha Bandha). Hold Maha Bandha with breath held out
while stretching up with your arms. At the same time visualize
energy flowing up your spine from the base to the crown of your
head. Hold as long as comfortable and then release.
 Relax on your back in Shav Asana (corpse pose) for 5 minutes.
Intermediate version of Kundalini Awakening Raja Yoga Kriya:
 All the steps are the same as the beginner version, except work
from a count of 1 all the way to 12. In addition, apply Maha
Bandha with extended arms and visualization 3 times. Each
time holding with breath held out for as long as comfortable.
Don't forget to relax in shav asana at the end :-).
415
Advanced version of Kundalini Awakening Raja Yoga Kriya:
 All the steps are the same as the intermediate version, except
work from a count of 1 all the way to 16. Again you will apply
Maha Bandha 3 times at the end and relax afterwards.
Hints, Tips and Cautions for Kundalini Awakening Raja Yoga

Kriya:
 Students very much liked this kriya during our Kundalini Yoga
teacher's training course, but at the same time this is the one
kriya which has also created difficulty for students in my
classes. So, take your time as you develop mastery over this
set. Move ahead systematically. Any pranayama exercise that
requires breath suspension should be approached with caution.
 Since this set is stirring Kundalini a little more directly, you

should generally be in good health and good physical condition
before undertaking its practice.
416
Chapter 87
Surya Bedhi Pranayama for Energy
"Simple Yet Powerful", that is the apt description for Surya Bedhi Yoga
Pranayama, also called Right Nostril Breathing. This breathing
exercise simply requires one to isolate and breathe exclusively through
the right nostril, the result of which is to ignite and activate the Sun
channel (Pingala Nadi). Here is a brief overview of the Kundalini Yoga
channel system to help understand better how this breathing exercise
works and delivers it's many excellent benefits.
In Kundalini Yoga there are 3 primary channels (nadis) for the flow of
energy through the Chakras: Ida, Pingala and Shushumna (Read
Introduction to Kundalini Yoga and Kundalini Yoga Seven Chakra
System for more info on Chakras or Energy Centers). The Ida and
Pingala can be considered the lunar and solar channels respectively
and run alongside the Shushumna, which is the central channel
running through the center of the spine. The Ida Nadi is responsible
for cooling, feminine, passive, mental energy and the Pingala Nadi
responsible for hot, male, active, physical energy. Breathing
through the Right Nostril activates Pingala Nadi, thus
increasing energy and heat in the system.
This is the ninth chapter of our Free Online Yoga Breathing Exercises
E-Book.
Benefits of Surya Bedhi Yoga Pranayama (Right Nostril

Breathing):
 Increases energy in the body.
 Creates vitality and gives strength for physical work.
417
 Fights malaise and lethargy.
 Alleviates depression and other aliments related to low energy

and down emotions.
 Excellent to combat timidity and shyness.
Cautions for Practicing Surya Bedhi Yoga Pranayama (Right

Nostril Breathing):
 If you have heat related issues you should not practice Surya
Bedhi Pranayama.
 Very similar cautions as Bhastrika Yoga Pranayama (Bellows

Breath), where you should be careful if you have high blood
pressure, heart disease or suffer from stroke or epilepsy. Also, if
you have acid or heat related gastric issues such as ulcers you
should use caution.
How to Do Surya Bedhi Yoga Pranayama (Right Nostril

Breathing):
 To practice this yoga breathing exercise, sit up in a comfortable

position. Preferably in a variation of sukh asana (cross legged).
You may also sit on a chair if you like, with your back straight.

 Fold your index finger and middle finger into the palm of your
right hand so just the thumb, ring finger and pinkie are
extended. Hold your knee with your left hand.
 Close your eyes if you like.
418
 Bring your attention to your breathing and take 5 deep, slow
breaths though the nose. This will oxygenate your blood and
relax you. For the rest of the exercise the attention should
remain on your breath.
 Now gently close the left nostril with your right ring
finger and pinkie and breathe long, slow and deep
through the RIGHT nostril only.
 You should inhale as well as exhale through the right nostril

only, keeping the left nostril closed with your ring finger and
pinkie.
 Do a round of 10 repetitions and then inhale completely, hold

your breath in for 1-5 seconds and then exhale completely.
Over time you can build up to 5-15 minutes of this pranayama.
Be sure though to start slowly and work your way up.
419
Chapter 88
Kirtan Kriya
On the website, you find many powerful Kundalini Yoga Meditations,

which combine the use of mantras, mudras and pranayama
(breathing), to bestow profound material and spiritual benefits to
those who practice them sincerely over time. Some of the most
popular of these meditations are Sodarshan Chakra Meditation, Infinite
Energy and Prosperity Meditation Technique and Tantric Sat Kriya for
Transmuting Sexual Energy. None of these though, are actually
considered the greatest Kundalini Yoga Meditation. This honor belongs
to the mantra meditation I am going to detail for you today and it is
called Kirtan Kriya.
One of the primary reason's Kirtan Kriya is considered the highest of

all the Kundalini Yoga meditations, is because it uses the most
important mantra from this yogic science, the Sa Ta Na Ma mantra.
Sa Ta Na Ma is considered the most fundamental mantra in Kundalini
Yoga. You will notice that the very greeting in Kundalini Yoga "Sat
Nam" contains the Sa Ta Na Ma components. Sat Nam is a seed
mantra and it means True Identity or the True Divine You, while Sa Ta
Na Ma is understood as Existence, Life, Death and Rebirth. Kirtan
Kriya uses this important mantra as the centerpiece of meditation.
Kirtan Mantra Meditation will be the 16th entry in our ongoing and
popular Free Online Guided Meditation Techniques E-book. As it is
also considered a Kundalini Yoga Kriya, I will include it in the Free
Illustrated Kundalini Yoga Kriyas E-Book as well. In addition, I will
soon be launching the Free Kundalini Yoga Meditations E-book, to help
group those meditations specifically, and of course Kirtan Kriya will be
a part of that book as well.
Kirtan Kriya, like many of the other Kundalini Yoga Meditations,

exploits the power of mantras, hand positions (mudras), mind power,
420
naad yoga (yoga of sound) to work it's magic and in the design section
below, you will find details regarding these aspects of the meditation.
As with all kundalini yoga technique and meditations, it is important to
go slowly and follow the guidelines I have laid out in the following
articles: Beginner's Guide to Yoga Practice and Guidelines for
Kundalini Yoga Practice.
Benefits of Kirtan Kriya - Sa Ta Na Ma Mantra Meditation:
 Increases intuitive abilities and psychic powers.
 Clears the system of negative emotions, traumas and

impressions.
 Heals, balances and uplifts the emotional body.
 Builds concentration and mental focus.
 Bestows peace and tranquility.
 Gives awareness of one's Divine Infinite Nature.
Design of Kirtan Mantra Meditation:
As explained above, uses the fundamental Sa Ta Na Ma Mantra to help

one realize their True Divine Nature. As indicated, this is considered
one of the most important mantras for Kundalini Yoga Meditations.
Uses the power of visualization to activate the higher chakras and
associated endocrine glands. Specifically this mantra meditation is
going to activate the Crown Chakra and the Ajna Chakra (Third Eye),
thus it will stimulate the pineal and pituitary glands specifically. These
are the most important glands of the endocrine system and the
highest chakras of the kundalini yoga chakra system. For more
information about the chakra model you can read the article, Kundalini
Yoga Seven Chakra System.
421
Uses the science of Mudras or hand/body positions to create and
complete certain circuits in the body. The following hand positions are
used, which bestow the benefits as I have indicated below.
Index Finger + Thumb --> Wisdom

Middle Finger + Thumb --> Focus
Ring Finger + Thumb --> Energy
Little Finger + Thumb --> Connection
In addition, Shambhavi Mudra is used, where the eyes are turned up

to look through the center of the forehead, which stimulates and
activates the Ajna Chakra (Third Eye).
How to Do Kirtan Kriya - Sa Ta Na Ma Mantra Meditation:
 Sit in any cross legged posture. You can also do this meditation
sitting on a chair.
 Elongate your spine and tuck your chin in slightly (like a soldier
at attention). Rest your wrists gently on your knees, with your
palms facing slightly upwards.
 Close your eyes, but turn them upwards such that you looking
through the center of the forehead. This is shambhavi mudra,
and only hold it for as long as it is comfortable. Release it
whenever necessary and continue with the meditation,
reapplying it once ready.
 While chanting the mantra as described below, follow the

following pattern.
 Press the index finger + thumb for SA
Press the middle finger + thumb for TA
Press the ring finger + thumb for NA
422
Press the little finger + thumb for MA
 Begin to Chant the Mantra now. Slowly chanting the sounds Sa

Ta Na Ma repeatedly. Do the following visualization as you
chant. Visualize the sound S, T, N, M entering through the top
of the head through the crown chakra, while visualizing the
sound "A" leaving through the center of the forehead through
the ajna chakra. Keep visualizing this flow of the mantra and
keep making the finger movements as you chant the mantra in
the following way.
 Chant aloud for 5 minutes.
 Chant in a whisper for 5 minutes.
 Chant mentally for 10 minutes.
 Chant in a whisper for 5 minutes.
 Chant aloud for 5 minutes.
 To end, sit completely silently and still for 1 minute and allow
infinite to descend upon you. The total time for the meditation is
therefore 31 minutes.
Summary of Sa Ta Na Ma Mantra Meditation:
Although at first glance this mantra meditation might look

complicated, it really is not. You are simply chanting the sounds SA
TA NA MA, visualizing them flowing through your crown and ajna
chakras, and applying the appropriate mudra for each sound. As far
as Kundalini Yoga Meditation are concerned or for that matter any
mantra meditation are concerned, Kirtan Kriya is one of the most
profound and effective meditations you can do, so commit to it
423
seriously and find out for yourself all the wonderful benefits of this
timeless technique.
424
Chapter 89
Week 7 Syllabus:
Objectives:
Knowledge:
 Complete fundamentals of enlightenment.

 Expand knowledge regarding meditation.
 Learn more yoga and pranayama techniques.
Techniques:
 Learn Fountain of Youth Yoga Set.

 Learn Liver Detox Yoga Sequence.
 Learn Ujjayi Pranayama for Better Sleep and More.
 Learn Trataka for Building Concentration.
Articles for Study:
 5 Major Obstacles to Self Realization and Enlightenment

 5 Dangers of Not Meditating
 The Secret to Enlightenment
Daily Practice:
Pranayama: 1-7 mins
 Ujjayi Pranayama for Better Sleep
Yoga: 15-30 mins
 Fountain of Youth Yoga Set
425
 Liver Detox Yoga Set
Meditation: 15-30 mins of Tratak
 Meditation for Concentration - Tratak
426
Chapter 90
5 Major Obstacles to Self-Realization &

Enlightenment
Obstacles to Spiritual Enlightenment
"Hitch your wagon to a star!" is a famous Ralph Waldo Emerson quote

urging you to aim high and have soaring aspirations. I would like you
to actually raise the level of your aspirations even higher, I would like
you to raise the level of your aim to the very highest achievement
possible in life, I would prefer if you "Hitch your wagon to infinity!"
Why even settle for a star?
Before all the experts on non-duality start clamoring that there should
be no purpose to life, you should not set goals, etc, let me say that if
there is any purpose at all to life, then it is Self-Realization, or to put it
another way, it is to find God. Everything else is immature.
So you must make the most of this chance. No matter if you believe
in reincarnation or not, this life is a golden opportunity to achieve this
highest possible purpose of human life. For those who believe
reincarnation exists, you know how very precious and rare a human
birth is, and for those who believe there is just one go around, well
you certainly don’t want to waste this opportunity then for sure.
Either way, since you are here anyway, why not shoot for highest
high.
In this article, I would like to discuss the 5 major obstacles that often
prevent you from fulfilling this great journey to God Realization.
5 Major Obstacles to Self-Realization:
1. Ignorance:
427
By ignorance here I mean that folks are just not aware that they
actually have an infinite, divine aspect, which can be discovered and
abided in. I remember speaking to a close relative once, who was
surprised that there were people today who had awakened to their
Infinite nature and lived life from there.
You don’t have to believe that there is an eternal aspect to your being,
although doing so and clinging to that belief is a valid Advaita Vedanta
technique for enlightenment, but what you have to consider is that
there is this possibility, and then explore your inner walls to discover if
there is any truth to this claim.
If you outright reject that such as aspect to your being exists, life does
not care, it does not matter to anyone else, it only means you will miss
the whole point of being born.
One other point I would like to make with regard to ignorance has to
do with the pursuit of wealth, power, fame, etc. Without getting into a
big debate regarding the Easterlin Paradox (the research that says,
money cannot buy you happiness), I would like to point out that
chasing these material pleasures can potentially make your dream
world nicer, but they do little for you in terms of waking up to the
Truth.
This waking up, or Self-Realization, is worth it because it means you

are now finally free from delusion, and can fully express your true self
and live the life you were meant to live. So if you want to pursue just
material pleasures, in lieu of Enlightenment, then please go ahead and
do so, just understand that this is ignorant and only manipulation of a
dream reality.
Just to be clear here, I am not against material gains, wealth, power,

fame, etc, what I am saying is that if you just chase that, you will go
through life asleep. Also, one other secret I will share with you is that
all these material rewards are likely to be yours anyway, if you truly
428
walk the path to Enlightenment. After all, who is more famous than
Lord Jesus and Lord Buddha!
2. Compromising:
Just don’t do it. Don’t settle. I know life and society wears you down
slowly. Chipping away at your heart and soul. The uncompromising
attitude, fire and exuberance of youth are slowly smothered by the
endless responsibilities and difficulties of life, but don’t give up.
Research finds that men in their 40s and 50s, are quite prone to
depression, and this is primarily because they are starting to feel that
the great life they aspired to live, won’t be realized anymore. They
feel they must swallow the bitter pill of "reality" and practicality. This
is rubbish. Remain inspired, keep going, fight, and don’t settle. Find
ways to stay on course. The only answer ever is God; everything else
will fall into its right place when Self-Realization is the underlying
theme of your life. Let this great work, light your way forward.
If you are young, choose wisely. I hope you find great teachers who
will guide you well, so that you don’t find yourself so mired in financial
commitments and other responsibilities that you no longer have time
to think about your divine nature. You are blessed with abundant
energy and death is far on the horizon, you have no excuse to not
walk the walk.
3. Confusion:
Worse than the ignorant are the confused. They really piss me off.
The confused are those who have health, know Self-Realization is the
purpose of life, have food, clothing and shelter, but find excuses to run
after other things endlessly. What is wrong with you all? Stop it. At
least the ignorant were clueless, they simply did not know better, but
you do. You know and yet you don’t do what is necessary.
Sometimes, at one point or another we all make this mistake
repeatedly . I know I have and when I do, I get mad at myself too.
What the hell am I doing? Not doing my daily meditation, not doing
my yoga, not staying aware from moment to moment. What am I
429
doing? Blogging and working all the time. It’s pathetic and I yell at
myself and get back on to the right path. You must do the same, and
if you need someone to yell at you, call me .
So confused means you lose sight of the fact that the true purpose of
life, if any, is God Realization, Self-Realization, Enlightenment. This
must be the guiding force of your life. Don’t worry, life will give you
everything else you need, she is our mother, and she won’t abandon
us. You just keep your eye on finding Dad .
4. Laziness:
Perhaps I should categorize these folks with the confused, but I

wanted to give them their very own space so they could feel truly
pathetic. The ignorant don’t know better, the confused are at least
trying to build an empire or something, what in the world are you folks
doing?
You know what is at stake, have time and health, but are just
mindlessly wasting precious time. There are a million forms of
mindless entertainment to keep you drugged and serving the purpose
that society wishes from you. But from this you must break free.
Come on yaar (friend), make some effort, show some willpower, turn
off the TV, stop browsing the web, the sports matches can wait, infuse
some balance into your life. Once you start to gather momentum and
break the cycle of inertia you will be unstoppable, so let’s get going.
For more on this topic, here is an interesting read on how Zen views
laziness: The True Meaning of Laziness.
5. Impatience:
It is unlikely that the highest achievement in life is going to be easily

accomplished by you overnight. We are being trained to become quite
an impatient and instant gratification society. This can be easily seen
not only in the use of medicinal drugs for muscle building, fat loss,
430
pain, etc, but is also more subtly visible in relationships that today
tend to skip romance all together and go straight to sex.
This attitude has spilled over into the spiritual arena as well, and I
have written about this in the article, No Shortcuts to Enlightenment.
Essentially, the point here is that for Self-Realization, you will have to
stay on the path for as long as it takes. Another secret I would like to
share with you here is that the path itself is really a lot of fun,
Enlightenment is great, but so is the work leading up to it.
Summary:
In the article, How to Discover Your Divine Nature, I wrote about how
to recognize your Higher Self by experiencing an aspect of it. The key
to such awakening is meditation and I want to stress that this is the
real reason for human birth. Although Enlightenment has absolutely
no material value, without it life is absolutely useless. If you don’t
want to have lived such a meaningless life, you need to wake up and
claim your birthright of knowing you and God are One. Let’s get to it.
Resources:
To get you started on meditation, you might want to sign up for the
free online yoga and meditation classes offered here. Also, here is the
link to the Beginner’s Meditation Class. If you are an advanced yogi or
meditator, I challenge you to take a swing at the Silent Mind
Meditation Technique.
431
Chapter 91
5 Dangers of Not Meditating
Signs of Not Meditating
Many popular articles on Mastery of Meditation expound on the

benefits of meditation, such as Top 10 Benefits of Meditation and 10
Amazing Benefits of Meditation for Students and Young People, but
today I want to present you with another view of meditation. I want
to explore the dangers of not meditating. I want to discuss what
happens when you don’t meditate and what are the signs that are
yelling at you to start meditating immediately.
5 Dangers of Not Meditating:
1. Anger:
Every time you lose it. It does not matter what the reason is, this is a
clear signal to you that you need to start meditating. Meditation
means residing deep within, in your center, where you are infinitely at
peace and have great composure, and the more you live from this
center the less the storms on the periphery disturb you.
This goes for irritation as well. Getting irritated with the children, co-
workers, other drivers, spouses, etc., all mean the same thing. You
are not meditating enough. Not that meditation alone will cure all
irritation, as there can be bio-chemical reasons for this as well, but it
will certainly help a whole lot. So next time you feel that anger
creeping up, don’t react, watch the energy carefully and set your
alarm clock thirty minutes earlier for the next morning .
432
2. Jealousy:
Clearly a sign that you are on the wrong track, with the wrong
perspective and wrong attitude is if you are a frequent victim of
jealousy. In fact, this is so good an indicator of you not meditating
enough, that I felt it was a good way to actually test your spiritual
level. You will find the details of how to test yourself using jealousy in
the article, How to Test Your Spiritual Growth.
3. Stress:
Are you and Mr. Stress the best of buddies? Inseparable are you?
Well if you want to end this relationship with Mr. Stress you have to
start meditating. The key to a long, healthy life is to live stress free.
An Ayurvedic Doctor I recently met told me that 80% of the problems
that patients came to see her with were stress related. So a big
danger of not meditating is ending up hanging out with Mr. Stress.
And where Mr. Stress hangs out, Mr. Disease is not too far away.
To help motivate you and give you some solid techniques to live stress
free, here is a great resource: Best Treatments for Stress & Anxiety
Disorder. You will notice I grouped anxiety along with stress, and I
just want to mention that this is another sign that you are not
meditating enough. If you suffer from panic attacks and anxiety, you
need to start a meditation program. There is ample evidence showing
the benefits of meditation with regard to anxiety as well.
4. Restlessness | Insecurity | Fear:
Are you feeling your life is meaningless? Feeling you are not doing
anything special in life? Feeling you are not achieving your true
potential? These are signs that you are not meditating. Meditation
puts you in touch with your infinite nature, and from there you realize
that there is nothing lacking whatsoever in you. You are perfect and
life is perfectly fine just the way it is. This realization is the reward of
433
meditation, and the further you are from this realization, means the
further you are from meditation.
Related signs to restlessness are the feelings of self-doubt, insecurity

and fear. These are other dangers you will have to face if you decide
to not meditate. The ego is insecure. It endlessly seeks security and
safety. Meditation helps you de-emphasize your egocentric mind, and
instead reside in your simple witnessing awareness. This living in the
witnessing consciousness, in the here and now, weakens the ego and
thus, relieves you of the feelings of insecurity, fear and self-doubt.
5. Hatred:
As Yogi Bhajan states, "If you don’t see God in all, you don’t see God
at all." I love that saying, and can’t put it any better way than that.
Hatred is born of fear and is only possible when you emphasize
differences. The more you break up Reality and side with different
fragments, the more you open the door to hatred and fear.
Eyes that see the world and humanity as one big family, in fact, eyes
that see the whole world as just your family, are eyes that are going to
be full of compassion and love. Meditation is responsible for opening
your eyes to this view. So if you are filled with fear and hatred, the
red flag is up, you need to start meditating. Looking around at the
state of world today, I wish along with prescribing a daily multivitamin,
everyone was prescribed thirty minutes of daily meditation as well.
Dangers of Not Meditating Summary:
I can always tell when I have drifted away from my meditation

practice. Invariably one of the signs above will light up and remind me
of what is the most important thing in life - meditation. I suggest the
same for you. Keep an eye out for these danger signs above, if you
notice their presence getting stronger, you know it is time to get back
to meditating. If you are new to meditation and are looking to start
this profound practice, whose rewards have no material equivalent, I
434
suggest you try some of the free online meditation classes offered
here on this site. Below are some helpful links in this regard.
Free Online Yoga & Meditation Classes

Free Beginner’s Meditation Class | Learn How to Meditate
435
Chapter 92
The Secret to Enlightenment
Summary: The mind is a shopping mall. For the mind, it is always

Black Friday. There is always a great sale on within us and we are
constantly buying into what is being offered. You may be able to get
out of the machinery of consumerism, but can you get out of the
machinery of the mind and find enlightenment? I will show you how.
The Secret to Enlightenment - Insights from Advanced

Meditation Practice
Continuing with the insights that explode during advanced meditation

practice, today’s entry is about how the mind is a shopping mall, and it
is an apt entry given we are entering the heart of the holiday shopping
season. These insights are those, which take place during deep stages
of meditation, and occur as a direct result of seeing the mind in action.
The meditation technique I employ is my own. I have described it in
great detail in the Silent Mind Meditation Program - The Silent Mind
Meditation Technique. It is an extension of the work of J.
Krishnamurti, and belongs in the category of insight meditation,
advanced Zen meditation, advaita Vedanta and Jyana Yoga. If you are
drawn to any of these schools of meditation, then you will want to
apply yourself to this technique.
In my opinion the Silent Mind Meditation Technique is one of the most

powerful forms of insight meditation.
Here is the quote that I noted after such a session of deep meditation:
The Secret to Enlightenment – Quote
The key, the secret is not to set any goals. Goals lead to effort.
The mind is very suggestive and extremely seductive. It will
436
constantly present juicy goals and one must remain very alert to
this and Not Buy In! This has to be done moment-to-moment.
The thoughts can lose their potency and become impotent. Then
they are just flying around, but are unable to draw you in. You
will have peace.
Our prison is unfortunately of our own making. We are asleep to

this fact. We attach to our goals and thus, are endlessly lost in
struggle and misery. The way out is the pathway of awareness.
The Secret to Enlightenment – Analysis
This is possible. At first when you sit and begin to watch the mind, it
has great speed. It will not be easily examined, especially not in the
capacity that is required to break through. But persist. If you persist,
then during any elongated session, there will come opportunities when
thoughts start of lose their momentum and become available for
digestion. This is your chance.
In observing carefully the movement of the mind and thoughts, you

will start to see facts, such as the one above, clearly, through and
through. Such acute perception from moment to moment brings
about the necessary transformation in consciousness, as the need for
negation becomes apparent. Let me explain.
In this excerpt, as I see without a shadow of a doubt that engaging a

presented goal implies struggle, the seeing brings about a state of
being "de-clutched". In other words, the mind continues to try and
seduce, but being keenly aware of the danger of "buying in", only
observation is adhered to and the suggested goal is spontaneously
negated. Thus, on the onset of any goal-oriented thought, negation
takes place and just witnessing continues.
What is being given away here is the secret to meditation. It is the

secret on how to get out of the mess. It is the secret to
437
enlightenment. If you want it, it is there for you, if you don’t, it does
not matter.
438
Chapter 93
Fountain of Youth Yoga Exercises
Yoga Exercises to Stay Young and Feel Young
A part of the vision for Mastery of Meditation & Yoga, is to make

available to you the entire science of yoga and meditation, from top to
bottom (for free of course :-). For yoga, this means to first put
together the building blocks for yoga practice, which are the yoga
poses and kundalini yoga exercises. These are now available online
via the Free Hatha Yoga Poses Galleries and the Free Illustration
Kundalini Yoga Exercises E-book.
Although there is more work to be done in completing these online

resources, they are now ready. So can provide the foundation for
bringing you useful, integrated and complete yoga sets and kundalini
yoga kriyas. These integrated sets then help form more Free Online
Yoga Classes, which further integrate meditation and pranayama, to
help you work on different dimensions of your being. This article is an
example of such an integrated yoga set and it details the wonderful set
I call the Fountain of Youth Yoga Exercises.
The Fountain of Youth Yoga Exercises Introduction
As the name of this set implies, it is a collection of yoga postures and

movements that are excellent for preserving your youthful energy,
health, body and vitality. Yogic science, regardless of the particular
type of yoga, hatha or kundalini, all hail the exercises in this set to be
instrumental in extending life and bestowing longevity.
According to yoga philosophy, long life is worth seeking as it lets you

maximize the opportunity to express your True Nature and increases
the possibility of enlightenment. In addition, I also think we
439
collectively agree, that not just are we striving for a long life, but we
are in fact hoping for a long healthy life. To that end, the Fountain of
Youth Yoga Set can be your most useful ally.
Benefits of Fountain of Youth Yoga Exercises
Each yoga posture or exercise below is linked to its individual chapter

in one of the two free online books I mentioned above. You should
visit each exercise to learn all the details for it. Below though I will
provide highlights of the benefits that this set bestows.
 Eternal Youth: Each exercise and the set as a whole is

designed to promote long, health, happy life. It is never too late
to start.
 Optimizes Health & Healing: The yoga techniques employed

by this set are the very best for promoting spontaneous healing
and long-term health.
 Improves Key Internal Systems: The yoga exercises in this

set, really improve your digestive, respiratory, nervous and
immune systems to help optimize health and wellbeing.
 Overall Flexibility & Strength: The design of the set is to

promote flexibility of the key areas of the body and help keep
the major muscles toned and strong.
Fountain of Youth Yoga Exercises Practice Details
Please read the following documents to help guide you in practicing

the Fountain of Youth Yoga Set:

440
Remember the golden rule; please do not overdo anything. Use
modifications for the exercises and back off if you feel uncomfortable
or dizzy. Each exercise title is a link to the chapter with the details for
that exercise. Any specific requirements or modifications for the
Fountain of Youth Yoga set are given below. In addition an illustration
for each yoga exercise is also provided.
You will also need to learn the Breath of Fire breathing exercise, which
is taught in the following video article: Breath of Fire Kundalini Yoga
Pranayama.
Fountain of Youth Yoga Set
1. Kundalini Yoga Butterfly Pose: Pooran Titali Asana
 Duration: 2-3 mins
 Breath: Breath of Fire
441
2. Forward Bending Yoga Asana: Paschimothan Asana
 Duration: 1 - 3 mins
 Breath:
Here you have some nice options to try. All these breath
variations are good and I suggest you try to change it from time
to time to keep the mind and exercise fresh.
Long Deep Breathing with Visualization: Do long deep

breathing. As you inhale visualize energy entering from the
soles of your feed and making it's way to the base of your
spine. As you exhale visualize this energy moving up the center
of your spine, starting from the base and moving through the
crown of your head. Your may visualize the energy as white
light if you like.
Rapid Yogic Breathing: You can also do rapid yogic breathing.

Breathing fast and full. Inhaling completely and exhaling
completely with each breath. This is a little advanced, so back
off it you start to feel dizzy or uncomfortable, and develop your
capacity slowly over time.
Breath of Fire: Of course you can also do it with Breath of Fire

and not go wrong :-D.
442
3. Kundalini Yoga Bow Pose: Yoga Dhanur Asana
This is the King Kong yoga exercise to promote longevity and youth.
Along with the forward bending asana above, they are the key
exercises of this set. If possible, try to work your way up to the
advanced version of this exercise, which is to rock back and forth in
bow pose.
 Breath:
Do long deep breathing if you are just holding bow pose, or any
variation of bow pose. If you are doing the advanced version,
inhale as you rock forward and exhale as you rock back.
443
4. Downward Facing Dog: Yoga Mountain Pose
 Breath: Do Breath of Fire or Long Deep Breathing.
5. Kundalini Yoga Archer Pose:
Consciously put yourself under stress as you do this amazing yoga

technique.
 Duration: 1 - 3 mins / side
 Breath: Long Deep Powerful Breathing.
444
6. Kundalini Yoga Stretch Pose:
For the slightly more advanced yogi, do Boat Pose instead. The
chapter for boat pose will be online soon, but you can see it being
demonstrated in the Video for Core Abdominal Power, from the Free
Online Yoga Video series. Others can do Stretch Pose as illustrated
below. The timings and duration apply to either pose you choose to
do.
7. Corpse Pose:
445
Once you are done with the Fountain of Youth set, make sure you
relax on your back in corpse pose. For corpse pose just lie
comfortably on your back and have your hands out to the sides or on
your chest. Just let go during this time and let the Universe take care
of you. Have no worries, anxieties or goals, and simply surrender to
Infinity.
 Breath: Relaxed
What's Next
The Fountain of Youth Yoga Exercise Set is chapter 7 of the Free

Online Kundalini Yoga Kriyas E-book. You may wish to check out that
book for more free kundalini yoga sets and kriyas.
446
Chapter 94
Liver Detox Yoga Sequence
In this part of our all natural detoxification program, I want to focus on

two very important aspects of full body detoxification - liver detox and
firing up your digestive system. In part 1 of this series, Detox Diet
Mistakes, I not only provided a list of incompatible foods, but also
stressed the importance of building your digestive fire in order to
prevent the build up of toxins in the first place. Today's article will
teach you precisely such a technique, which is excellent for your
digestive system and also, has the additional benefit for being a great
liver detox technique. Best of all, it is a completely natural way to
cleanse the liver.
Natural Liver Detoxification:
Liver detoxification is an absolute must if you want to live a healthy,

disease free and long life. The liver is the largest organ in the body,
and quite possibly the hardest working as well. Our life style and diet
choices often put this organ under immense stress and it is very
important to give the liver much deserved love and care from time to
time.
The liver is the most important organ for neutralizing toxins in the
body and helping the body detox. And although that is one it's key
functions, the liver has many other important roles as well. It
participates in the metabolic process, plays a role in digestion, stores
energy, vitamins and minerals for us, and also plays a role in immune
function. The list goes on. So, cleansing and taking good care of your
liver is a must. Detox the liver, so it can help you detox your body.
You can find more information on this most generous and hard
working organ here: Liver Wiki.
447
Digestive Power:
According to Ayurveda, a strong digestive fire is your best defense

against toxins. A digestive system that is functioning well, will prevent
the buildup of undigested food mass and also prevent the buildup of
toxins. So along with cleansing the liver, improving the digestive
system is essential for setting a good foundation for living toxin free.
This particular technique, as mentioned above is great for these two
purposes and so can play a very key role in any detoxification
program.
This particular detox technique, is called Pavan Sodhung Kriya, and

will be part of the following 3 free e-books here on Mastery of
Meditation, as it is a Kundalini Yoga exercise, a full Kriya, as well as a
Hatha Yoga technique: Online Kundalini Yoga Exercises, Free Online
Kundalini Yoga Sets & Hatha Yoga Poses e-book.
Benefits of Liver Detox Technique (Pavan Sodhung Kriya):
 Excellent technique to Detox and Cleanse the Liver.
 Very good for improving and building the Digestive System.
 Expels gas and helps prevent bloating.
 Cures constipation and other digestive issues.
 Builds the abdominal muscles and tones the stomach (a lot ).
 Balances the Navel Chakra.
 Bestows Willpower and Strength of Character.
 Expands the Pranic Body.
448
 Helps fight deep seated fears, including the fear of death.
 Builds lung capacity.
If you were debating whether or not to include this kriya in your detox
program, that list above should put any indecision to rest .
Natural Liver Detox Illustrations
Natural Liver Detox Illustration #1
449
Liver Detox Technique Cautions:
 Although this is a completely natural way of detoxifying the liver,

some caution is required since the technique using breath
retention (on inhale and exhale).
 Do not hold your breath longer than you are comfortable doing
so. Build up your capacity slowly over time. Start with just a
few seconds and then go from there. This applies to any
technique which using breath retention.
 Be careful of your lower back and use the modification I have

shown to support it while doing this practice as well (placing the
hands underneath the buttocks).
Liver Detox Technique Practice Details:
 Lie on your back and close your eyes. Place your hands, palms
facing down, underneath your buttocks to support your lower
back as I have demonstration in illustration # 1.
 Now inhale deeply, hold your breath as you raise your legs to 60
degrees as I have shown in illustration #2. As I mentioned,
start with just a few seconds and build up to 15 seconds if you
450
can. So hold this position with your breath held in for as long as
comfortable (up to 15 seconds).
 Now exhale as you bring your knees in towards your chest as I

have shown in illustration #3. Hold this position, with breath
held out for up to 15 seconds.
 Now return to the position in illustration #2 as you inhale. Again

hold it for up to 15 seconds with your breath held in. If it starts
to feel tough, remember how happy your liver is that you are
doing this, and how much better you will feel after you detox
your system.
 Finally, lower your legs and return to the starting position as you
exhale. Now remain in this position for up to 15 seconds with
your breath held out.
 Next inhale and move back to illustration #2, and hold for 15
seconds, and continue to repeat this cycle for the duration of the
time.
Liver Detox Technique Tips:
 I mentioned in the benefits section that this technique can help

you fight fears, and that is essentially the result of the breath
retention aspects of this exercise. Once you start to get more
confident, you can elongate those breath retention periods, and
try to stay calm as you feel panicky during these periods. This
applies primarily to when you have your breath held out.
Natural Liver Detox Summary:
Making Pavan Sodhung Kriya a part of your practice from time to time,
is really a great way to keep toxins away and cleanse your liver and
body. This sequence is so good that it is considered an entire set all
on it's own. If you really want to detox your liver, build your digestive
451
system and get six pack abs, you can build up to 31 minutes straight.
I would suggest though to start with about 3 minutes and then go
from there.
Time to show your liver some love, after all the love it has shown you
.
452
Chapter 95
Ujjayi Pranayama for Deep Relaxation
Yogic Breathing for Insomnia and Longevity
What is Ujjayi Pranayama?
Ujjayi Yoga Pranayama, or the victorious breath, is another breathing

technique worth having tucked away in your toolbox of valuable yoga
exercises for optimum living. Anytime you find that you can't sleep,
need to relax, regain your health, get a dose of joy or prepare your
mind for meditation, you can pull out this amazing technique and
enjoy it's wide ranging benefits.
Ujjayi Yoga Pranayama is an integral part of Hatha Yoga and is widely

used by many different schools of yoga. On Mastery of Meditation &
Yoga, this breathing technique will be chapter 10 on our ongoing Free
Online Yoga Breathing Exercises E-book.
The great thing about Ujjayi Yoga Pranayama is that you can practice
it anytime and in any position (in fact I am doing and enjoying this
technique even as I write this article now), but the tricky part is that,
although it is a very simple technique, it is a little bit difficult to
describe in words. Nevertheless, I will try to explain it the best way
possible and am sure soon enough it will become a part of your yoga
knowledge and spiritual practice.
Below are the bountiful benefits of this breathing technique, followed

by step-by-step instructions on how to practice this pranayama.
Benefits of Ujjayi Pranayama:
 Relaxes the mind and calms the entire organism down.
453
 Promotes a sense of joy and peace.
 Prepares the mind for meditation.
 Rebalances the internal systems, helps the body regain it's

equilibrium and promotes longevity.
 Excellent technique for those who can't sleep and helps treat
insomnia.
 Helps lower blood pressure.
Cautions for Ujjayi Pranayama:
Although there are not many cautions for practicing Ujjayi Pranayama,
I have presented an advanced version below, which you should not
rush to do until you have developed your capacity sufficiently. So, in
other words, steady gentle progress is the name of the game.
Instructions for Beginner's Ujjayi Breathing Technique:
As I mentioned above, one of the best parts of this breathing

technique is that you can practice it in any position. You are welcome
to do Ujjayi Pranayama, sitting, standing, lying down or even while
taking a walk.
 Start by taking five long, deep, slow breaths to help relax you.
 Close your eyes if you like. Do close them if you can't sleep and
are going to use this breathing technique to help you conquer
insomnia.
 Now comes the slightly tricky part. You are going to constrict
the throat muscles slightly and visualize as if you are breathing
through a hole in your throat. This slight constriction and
visualization should lead to the air making a soft oceanic sound
as it passes through your throat region. The sound should be
454
that of the distant ocean surf. Steady and soft as you inhale and
also, steady and soft as you exhale. Pretend as if you are
breathing not through your nose, but your throat instead.
 Continue to breathe in this way and allow your entire mind and
body to be consumed by this pleasant sound. Find a nice slow
rhythm and lose yourself to it.
 Continue on for as long as you like, or until you fall asleep .
Instructions for Advanced Ujjayi Breathing Technique:
The advanced version of this technique incorporates breath retention

into the cycle. Don't use the advanced version if you are employing
the technique to help you sleep. Simply use the beginner's version
and extend the time for inhalation and exhalation to a comfortable
level.
For the advanced version, you are going to develop the inhalation,
hold breath in, exhalation time cycle to a ratio of x-4x-2x. So if you
inhale for 4 seconds, you will hold your breath in for 16 seconds and
then use 8 seconds to exhale. But it is very important that you move
towards this ratio slowly.
A good approach is to work up to 4-4-4 and then gently increase the

hold and exhalation portion to 4-5-5 until, 4-8-8. Then work your way
up to 4-9-8 and onwards to 4-16-8. Again, find an approach that suits
you, but in all cases don't strain or overdo it.
You can practice Ujjayi Pranayama for 11 minutes or more.
Ujjayi Breathing Technique Final Thoughts:
Remember the key to this technique is the soft sound you are creating
with the air passing through your throat. It is like the very soft
455
snoring of a sleeping baby, and hopefully that is how it will help you
sleep as well.
Another breathing technique which bestows similar benefits to Ujjayi

Pranayama is Anuloma Viloma Pranayama, which is perhaps the most
famous of all yoga breathing exercises.
456
Chapter 96
Meditation for Improving Concentration

Concentration Meditation Technique - Trataka
I have mentioned this timeless meditation technique briefly in several

articles on Mastery of Meditation before, but now I would like to
provide all the details regarding it, in order to help you learn and
master it.
This meditation method is called Trataka or candle flame gazing, and it

was introduced in the following 2 articles: Brain Development &
Enlightenment Series Part 1: Awaken the Senses and Yoga Meditation
Techniques - The Top 3. It is now the eight guided meditation of our
Free Online Guided Meditation Techniques Book.
Although Trataka is famous for being a meditation to build

concentration, it has a solid list of other great benefits as well, which I
will detail below. This meditation technique comes from the school of
Yoga, and has been widely embraced due to it’s simplicity and
effectiveness.
Tools for Trataka - Concentration Meditation Technique:
 Candle, candleholder and lighter/matches.
Benefits of Trataka - Concentration Meditation Technique:
Primary Benefits:
 Terrific for building and improving concentration.
 Builds mental fortitude, mental focus and willpower.
457
 Calms the mind and bestows inner peace and silence.
 Stimulates and activates the Third Eye Chakra (Ajna Chakra) to

bestow wisdom, intuition and psychic powers.
 Helps penetrate the veil of duality and see the non-dual nature
of Reality.
Secondary Benefits:
 Improves the visual system.
Cautions for Trataka - Meditation for Concentration:
 Be careful not to strain the eyes excessively when practicing this

method.
Instructions for Practicing Trataka - Meditation for

Concentration:
 Sit up in any comfortable relaxed position, preferably with the

spine straight. You may also sit on a chair to practice this
meditation.
 To practice this meditation your must hold absolutely still.
 Place your hands in Gyan Mudra. Such that the thumb tips and
index finger are meeting, while the other three fingers are
extended. Rest your wrists gently on your knees with the palms
facing slightly upward. Gyan mudra will help you with your
concentration.
 Make sure the room is darkened and there is no breeze of any

kind.
458
 Light the candle and ensure that it is about 3 feet away from you
and at eye level. You may need to use a long candleholder to
accomplish this.
 Begin to gaze, without blinking, steadily at the candle flame for

as long as comfortable.
 Once the eyes tire or start to tear up, close them and then
position the afterimage of the flame between the eyebrows at
the center of the forehead (the physical trigger point of the Third
Eye Chakra).
 Focus on this afterimage, trying to keep it steadily fixed in the

region of the Third Eye Chakra described above. Your level of
concentration will determine the clarity of the afterimage. If the
image wavers, moves or looses clarity, just reapply your
concentration and restore the position.
 Once the image fades out completely, open your eyes and begin
again focusing on the candle flame.
 Continue this cycle for 5-10 minutes.
 As your capacity to concentrate and meditate grows, increase

the time by increments of 5 minutes till you reach 20 minutes.
You may do this meditation even longer if you like. It is not
uncommon to practice this technique for up to 1 hour, by those
who are passionate about building concentration and mental
focus.
Meditation tips for Trataka - Meditation for Concentration:
 Try to get a decent size flame (make sure the wick is of good
length). It will help prolong the afterimage and make it easier to
459
practice the concentration portion of the meditation.
 Don’t strain the eyes during the gazing period. Over time your
eyes will adjust and allow you to concentrate on the flame for
longer periods of time.
460
Chapter 97
Week 8 Syllabus:
Objectives:
Knowledge:
 Learn Advanced Mind Meditation.

 Learn tips and tricks for advanced meditation.
 Learn pranayama for meditation.
 Learn yoga for full body fitness.
Techniques:
 Learn Supreme Yogic 1 Minute Breath.

 Learn Yoga for full body fitness.
 Learn Silent Mind Meditation Technique.
Articles for Study:
 How to Run a Yoga and Meditation Center

 How to Live a Blessed Life
 How to Do Advanced Jyana Yoga Meditation
 Tips for Silent Mind Meditation Technique
Daily Practice:
 Supreme Yogic 1 Minute Breath
Yoga: 15-30 mins
 Yoga for Full Body Fitness
461
Meditation: 10 mins - Hour
 Silent Mind Meditation Technique – The SM Meditations
That concludes the 8 weeks Yoga Teacher’s Training Program.

CONGRATULATIONS !! Please note there are many more yoga sets,
pranayamas and meditation techniques in the bonus chapters below.
Also, please feel free to visit Mastery of Meditation and Yoga for more
yoga and meditation information.
Once you have completed the program and are ready to take the
exam, please email me at anmol@anmolmehta.com.
462
Chapter 98
How to Run a Yoga and Meditation Center
As part of the Yoga Teacher’s Training Program, it is important to

share with you what I have learnt with regard to setting up and
running a successful meditation or yoga classes. In this document I
am going to guide you on how to accomplish this important project, so
that you can share the light of meditation with others, and also earn a
living doing so.
Although, setting up a full time yoga and meditation center with

multiple services and staff, is a little beyond the scope of this article,
the knowledge below will still be vital in helping you do that, if that is
your ultimate goal. What I will share with you below though are the
parts and pieces needed for you to teach meditation and yoga classes,
and run a successful teaching business. If you are new to teaching the
spiritual sciences or are interested in setting up your own classes, this
article will be very useful to you.
In order to teach meditation and yoga classes as a profession, the

following aspects important.
1. Location and Space

2. Essential Tools and Equipment
3. Structure and Process
4. Advertising
5. Insurance and Legal Waivers
6. Pricing
In the upcoming sections, I will address each of these items in detail.

After studying the information below you will have everything needed
in order to start your own meditation and yoga teaching business.
463
SECTION 1: Location and Space
There are 3 solutions to the space issue, and if you are just starting
out then options 1 and 2 are what you should pursue. Option 3 is
renting your own space on a long-term basis, but this is a serious
commitment and one you should make only after trying out options 1
and 2 and gaining experience.
Option 1:
Using Your Own Home:
The most common place where most such businesses start is in your
own home. The basement in your home is a very appropriate place.
This can work; but has some pros and cons. Below I will tell you what
these are, and also give you some tips on how to make such a space
good for meditation and yoga practice.
Pros of Using Your Home:
1. Permanent Set-up:
One of the best parts of using a basement, or other dedicated room, is

that you can leave it pretty much set-up for your classes and save
yourself time and effort. If you rent a temporary space, which is
Option 2, then you have to constantly set-up and clean up the space.
2. No Commute Time:
If you are starting a spiritual teaching profession, there is a good

chance that this is your second job or that you are looking to do this
on a part time basis to start. This generally means that time is a
limited resource for you and every bit of time and energy you can save
will be helpful to you. Thus starting the business in your home gives
464
you that saving.
3. Full Control Over Environment:
Running the classes from your home also gives you freedom with
regard to how you want the environment to be set-up. Important
items such as music, temperature, lighting, etc are completely under
your control and you can mange them to improve the experience your
students have.
Cons of Using your Home:
1. Not Professional Enough:
This is the biggest draw back of running the classes from your home.
Unless you have a walk-out basement or separate structure where you
are holding the classes, it is hard to make it a very professional
environment, which in turn means it is harder to charge high rates for
you classes. Also, having small kids and other “homely” aspects can
affect the professional aspect of the business.
2. Parking:
If your classes become successful, you need to be mindful of parking

becoming an issue and the neighbors objecting. So be careful of this,
and inform your students where to park so they are least intrusive for
your neighbors.
3. Cancellations:
You have to be on top of cancellations and schedule changes, as the

students are going to show up at your house. This can be a little
awkward as well if you have cancelled a class and then have to turn
away students who have shown up on your doorstep.
465
4. Restrooms:
You will also have to have a restroom conveniently located for the
students. This can be another item you need to address when running
a home yoga or meditation center.
How to Make Your Home Center Better:
So how can you make your home meditation and yoga center more
conducive to teaching classes? Here are some tips for doing this.
1. Separate Entrance:
Having a separate entrance is very helpful in giving a home center a

more professional feel. If you are planning to be a meditation teacher,
then always look for a home with such a facility, whenever you plan to
move.
2. Signs:
It is helpful to have signs prominently displayed when you are running

home classes. This is very important for new students to feel
comfortable that they have come to the right house and are going the
right way, and not wandering around in your bedroom .
The 3 signs I had were the following, when I ran the classes from my
home basement. One outside the house, one indicating the Restroom
and one indicating the Yoga Center.
More tips and hints for how to make your home center or other
meditation space very good for teaching classes are in the next section
on Essential Tools and Equipment.
466
Option 2:
Renting a Space:
I have also in the past run a successful yoga and meditation program,
by renting a space. This is almost like running the classes from your
home, but as discussed above I am sure you see the advantages and
disadvantages.
Essentially, this requires more time and energy to do, but you benefit
from having a much more professional set-up which clients expect to
pay for. Here are some tips on how to find such spaces for your
classes:
1. Art Buildings:
Art building are great to find studios in which to hold your classes. I
have used such a space previously and it was a reasonable and
convenient option.
2. Yoga Centers or Karate Centers:
Other places where you can rent the space for you classes or
workshops are of course other Yoga Centers or Martial Arts Centers.
Both these places often allow for their space to be rented for such
activities.
3. Local Churches & Temples:
Check with the local spiritual establishments if you can use their space
for your classes. The difficulty here can be charging for them at times.
4. Local Municipal Buildings & Schools:
Local libraries, recreational departments and schools always have

spaces for events and classes. Again, you have to find one that allows
467
you to charge. If you are holding classes for free, then you will have a
much easier time with using these spaces.
5. Local Firehouses, Restaurants and Clubs:
Many local establishments have such halls available for rent on an

hourly basis. They are also good locations for your classes.
SECTION 2: Essential Tools and Equipment
As a meditation teacher your job is to make sure that the class

experience is transformational and memorable for the students. To
this the following equipment will come in very handy.
1. Music:
Although music may not be appropriate for most meditation sections

of your class, it is great for the yoga and Pranayama phases. So make
sure you have good equipments and more importantly good music
selected for the class. Tunes that are spiritual, but not necessarily too
relaxing are good. For the yoga and Pranayama phases you want
more pick me up tunes, as they are doing physical work, so don’t go
for very slow stuff. If the meditation you plan to teach allows music,
then perhaps you can have some relaxing, slow tunes for that section.
It is better if you can control your music system with a remote.
2. Lighting:
The lighting in your studio should be variable. In other words, you

should be able to dim them when necessary. This is very key because
although you need good lighting during the gentle yoga and
Pranayama portions for the class, during the meditation portion or
relaxation phase (for a full blooded yoga class), it is best to dim the
lights to set the ambiance.
468
It is better if you can control your lighting with a remote.
3. Incense:
I suggest not using incense or other smoky items on the days you
have classes. Many students are allergic to them and also, they can
affect the pranayamas. Use them on off days to leave a nice
fragrance, or burn them in other areas of the house or studio to
minimize the smoky affect in the studio itself.
4. Fan:
A fan is a must for any class that has pranayamas and yoga. It keeps
the air fresh and circulating. If you have windows make sure they are
open as well, to allow fresh air in. In winters, if it is cold where you
live, open them a crack at least, but make sure the studio is not too
cold, as that can lead to injuries during yoga.
5. Water:
It is important to have water available for the students in your class.

A few cups and a bottled water source, is a worthwhile investment for
the benefits and appreciation it gets from the students.
6. Mats / Sheets:
If you have a hardwood floor, then you need to either arrange for
mats, or be sure your students know to bring one with them. If you
have carpeting, then I strongly suggest using sheets. I used very
large sheets that are actually sofa covers (I got them from Wal-Mart)
and they were excellent for this task. Sheets can be washed weekly
and covers hug the carpet so it does not slip and slide.
469
7. Cushions:
For a meditation or gentle yoga class, firm cushions are really good as
well. They allow the students to sit more comfortably for the
prolonged meditation periods and are really appreciated. Zen Zafus
are the best, but since these can be quite expensive, you can get
cheaper cushions to start with.
8. Sign-up Sheets and Basic Stationary:
You should have a table set-up at the entrance of the studio where the
students can sign-in when they arrive.
More on this topic in the Structure and Process section.
9. Information Board:
It is important to have an information board at your center as well,

where you can have your class timings listed and also, any changes or
special workshops. I got mine from Staples and used an erasable
board with magnets to hang fliers, which worked great.
10. Index Cards:
It is a good idea to have the set you are going to teach on Index Cards
if you don’t know them perfectly. You should not have a manual,
other book or large papers with you when teaching, as that does not
engender confidence.
11. Clocks and Stop Watch:
Very important is to have a time device and stop watch when holding
your class. This will help you time the exercises as well as the
meditation session.
470
12. Meditation Bell:
A meditation bell, which you can ring to give updates to the students
on the amount of time that has passed, is a very nice touch. For long
sessions, where beginners are allowed a break after 5 minutes or 10
minutes, it can come in handy.
13. Gong:
If you are doing Gong Meditation, then of course you need a gong .
14. Cash Register or Money Box:
Whether you are running classes on donation or are charging for them,
you will need a cash register or box to handle the transactions. If you
have a sophisticated operation, then you will need to be able to accept
credit cards as well.
15. Box of Tissues:
Yes you will need to have a tissue box available for the students to
clean their nose in order to be able to do the pranayamas comfortably.
16. Decorations:
It is really helpful if your studio is decorated with inspirations photos

and statues, but don’t clutter it up. The feeling should be one of
spaciousness and sanctity. You will notice after teaching here for a
while, that the very quality of the air will change, and those that walk
in for the first time will immediately feel the holy nature of this place.
This is a tell tale sign that you are on the right track .
SECTION 3: Structure and Process
I have gone over many details on how to set-up your class in the
article How to Teach a Meditation Class, but here I will concentrate
471
more on the overall process of running the classes. Essentially, your
classes should flow as below.
1. Students Arrive:
When students arrive, make sure you are guiding the new ones on
what they need to do. The veterans usually go ahead and take their
place in the class and do some light stretching or meditation. I don’t
suggest having back-to-back classes, make sure you have at least a
15-minute break between them.
New students should be asked to fill out the legal waiver form and
sign-in, while veterans just need to sign-in. The legal waiver I use is
in SECTION 5 below.
2. Start On Time:
Even if the class is half empty, start. Start on time. Don’t delay as
that just sets a bad precedence and then the students become
habitually late. Once it’s time, start. The key here is to make sure
that the students who come on time sit towards the front, so that
there is space in the back for the latecomers to sit.
3. After Class:
How to teach the class I have detailed in the article above as I

mentioned. So once class is over do the question answer period and
then approach the new students to get their thoughts and feedback.
This way they feel welcome and can ask questions privately.
4. Class Preparation Information:
I of course go over how to create a website for your business in the

important How to Build Your Website document, but it is important to
list what your students need to bring to class and other pre class
instructions. Here is my website address for my classes, and the list of
472
how they should prepare for class is below as well.
http://anmolmehta.com/blog/classes/
A. Please arrive a few minutes early to class.

B. Wear comfortable clothing.
C. Don’t eat anything-heavy 2-3 hours prior to class.
D. Bring your own mat if you like.
E. Water is provided, but you may bring your own if you like
5. Managing Your Classes:
So you now have classes and students regularly. This is great but now
you have to manage all of this. When I say manage it is the need to
be able to communicate changes to them effectively and keep track of
class sizes etc. So you must do the following 2 things:
A. Email Lists: You need to have email lists of each class and all
the students as well. This way you can update them on
cancellations, changes, etc. Have them put their email when
they sign-in and right after class add them to your address book.
Don’t delay this step or the work will pile up and the students
will start to miss out on important announcements.
B. Phone Numbers: You also need phone numbers of the

students, in case there is a last minute change. For in this case
email won’t help and it is professional courtesy to inform them of
the changes.
C. Payments: I cover this in the Pricing section.
Important Miscellaneous Tips:
Here are some miscellaneous tips that are important to run a good
class:
473
1. Turn off the ringer on your house and cell phone prior to class,
and ask the students to do the same.
2. Whether you are teaching at home or in a studio, you will need

to manage the new students and latecomers. So have systems
in place to deal with this.
3. Prepare the night before for your class, so you are not stressed 5
minutes prior as to what you are going to teach. You want to be
as relaxed as possible for your class.
SECTION 4: Advertising
As my teacher told us, although the great masters say there is no

need to advertise, he suggests we do, and I suggest you do also .
Your best advertisement is going to be your website. I will show you
how to build that in the How to Build a Website document, but here I
want to give you some more forms of advertising which I found to be
very effective and good.
1. Local Township Website:
One of the first places to get the word out about your classes is in the
local township website. If they do not have a classifieds section here,
what they will have is a forum. Or you will find your township forum
on other large forum host servers. Just do a Google search for “Your
Town Name State Forum”.
You should post about your classes in all the local forums you find.
This is actually something you should do periodically as forum topics
age. You should also link to your website from these forums.
2. Craig’s List and Other Classified Sources:
You should also put classified ads for your classes on websites such as
Craig’s List (www.craigslist.com) and Sulekha (www.sulekha.com).
474
This is free to do and gets you some exposure and back links for your
website. All sites that have classifieds for free, by location should be
on your list for postings.
3. Free Yoga Directories:
Next you should place ads for your classes in the large yoga
directories. There are also for free and is where you will get most of
your students. The big directories are…
www.yogadirectory.com
www.yogafinder.com
4. Local Coupon Books, Magazines and Newspapers:
Now we get to the aspect of advertising that costs some money. At

this point you should see how your classes are going so you have
some idea about your income potential. The next stage for advertising
should be in your local print media.
Here check for popular ethnic magazines, such as Little India and
check your local newspapers. In addition, check the local coupon
books that come as the can be a good source of exposure as well.
5. Local Radio and TV:
Finally, you can look into advertising on the local radio, specially any
ethnic or spiritual stations, and also local TV stations. For such
advertising, contract agreements always fetch a better deal for you.
SECTION 5: Insurance and Legal Waivers
Liability Insurance for Yoga Teachers:
In this age of lawyers and courts, it is very important to protect

yourself. As I alluded to earlier, every new student should sign a
475
health waiver and you should also get insurance if you plan to follow
this path seriously.
The Yoga Journal and some other companies now provide liability
insurance for yoga teachers and unlike in previous years, there are
more options now for such insurance. Here are some useful links for
insurance purchases.
http://www.yogajournal.com/benefitsplus/
The following are insurance companies listed by Yoga Alliance:
http://www.yogaalliance.org/Insurance.html
Waiver Form:
The waiver form I use for my yoga and meditation classes is below.
Feel free to copy it.
Agreement of Release and Waiver of Liability Form
I,
________________________________________________________
(Print Name)
hereby agree to the following:
1. That I am participating in the Yoga Class/Workshop, offered at

Silent Mind Meditation Center, 66 Corona Ct., Old Bridge, NJ 08857,
Held at: Silent Mind Meditation Center

Called: Kundalini Yoga Class
Taught by: Anmol P. Mehta
during which I will receive information and instruction about yoga

and health. I recognize that yoga will require physical exertion,
476
which may be strenuous and may cause physical injury, and I am
fully aware of the risks and hazards involved.
2. I understand that is it my responsibility to consult with a physician

prior to and regarding my participation in the Yoga Class or
Workshop. I represent and warrant that I am physically fit and I
have no medical condition, which would prevent my full
participation in the Yoga Class/Workshop.
3. In consideration of being permitted to participate in the Yoga Class

or Workshop, I agree to assume full responsibility for any risks,
injuries or damages, known or unknown, which I might incur as a
result of participating in the program.
4. In further consideration of being permitted to participate in the

Yoga Class/Workshop, I knowingly, voluntarily and expressly waive
any claim I may have against Anmol P. Mehta or Silent Mind
Meditation Center, its instructors and staff for any injury or
damages that I may sustain as a result of participating in the
program.
5. I, my heirs or legal representatives, forever release, waive,

discharge and covenant negligence or other acts.
I have read the above release and waiver of liability and fully
understand its contents. I voluntarily agree to the terms and
conditions stated above.
REGISTRANT’S SIGNATURE:
________________________________________________________
DATE:
________________________________________________________
477
SECTION 6: Pricing
If you are passionate about meditation and have completed the course
requirements so far, then I can assure you the money will come.
People are very willing to pay for a good meditation and yoga teacher.
There are many teachers, but not that many really good ones. What I
have hoped to do with the program is to help you become not just a
good teacher, but also a great teacher. This will mean that you will
not just be able to inspire and uplift people, but you will be able to
entirely transform their lives for the better, and they will be happy to
repay you in any way you desire.
There are basically 2 ways to run your classes. One is by voluntary

donation and the other is by charging a set fee. Initially, while you are
gathering experience as a teacher and building your confidence and
clientele you might want to do donation based classes for a short
period, but I suggest moving to fee based classes eventually.
There is a lot of debate regarding this issue, and my personal

preference is donation-based classes, but in today’s world that just
does not work as well. The biggest problem being that students don’t
take the classes seriously and for all your effort you don’t get the level
of commitment the classes deserve. So move to fees based, it will be
good for you and the students as well.
One note though is that always having an option for students who
cannot pay for classes to be able to take them as well. A scholarship
program or other exchange program is suggested. I have discussed
this topic in detail in the following article, so please do read it to
understand this complex topic better.
http://anmolmehta.com/blog/2009/08/11/heated-controversy-
confirmed-by-survey-should-spiritual-services-be-free-or-not/
478
Option 1: Donation Based Model:
If you have decided to use the donation-based model, permanently or

temporarily, then the following tips will be useful for you.
1. Donation Box:
You should have a donation box prominently in view where the

students sign up for your class, so they know where to give the
donation.
2. Suggested Donation:
In you class information page on your website or flyer, you should

mention what the suggested donation should be. For the US, I
suggest $10 per class donation.
3. Remind Students:
At the end of your class, you can remind the students that the classes
run on donations and that you appreciate any support they can
provide.
Option 2: Set Fees:
If you plan to use fees here are some guidelines for how to charge for
your classes.
1. Amount Per Class:
I suggest $10 / class in the suburbs, and if you are holding classes in
urban areas you can charge as much as $15 / class. This is for a 1-
hour class. For longer classes and workshops you can charge more.
479
2. Bulk Discount:
Always have a bulk discount offer, which encourages students to sign

up for multiple classes. A bulk discount is typically 20% or so off.
3. First Class Free:
I strongly suggest that you have a first class free option. This is one
of the best ways to get new students, and it gives those who are
curious a worry free method by which to try your class. Also, after all
you are a wonderful meditation teacher and there is no doubt they will
love the class and sign up for more anyway .
4. Accounting:
Make sure you keep all your accounting up to date. I suggest using
Microsoft Excel or other computer software to keep track of payments
and how classes completed. Also, this will help you run reports to see
just well you are doing .
480
Chapter 99
3 Keys for How to Live a Blessed Life
How to Live Life
Enlightenment may seem a daunting task initially, but if you can just
figure out how to live life well, you will be well on your way to fulfilling
this great destiny of yours. In the past, I have given some guidelines
on how to live in order to facilitate spiritual growth, and enjoy a happy
and meaningful life, but in today’s article I want to give you the
absolute basic life keys to get you started on your journey to
Enlightenment.
The previous 2 articles I was alluding to above are also of course

worth reading and learning from and here are the links to them: 5
Principles of Living an Enlightened and Good Life and 10 Things You
Should Do Everyday for a Happy and Meaningful Life.
Without a doubt living life with full awareness, watching the ego in
action, meditating and having a personal spiritual practice are big
factors in your spiritual growth, but not everyone is able to establish
all these aspects right away. So for those just getting their feet wet,
what is the best way to start? For those eager to take this great
journey back to their original, infinite nature, how should they begin?
Here is the answer to that question. Start by living peacefully,
honestly and in an orderly way. This is something most everyone can
aspire to and being able to live life in this way sets the stage for
deeper and wider growth. Below, I will expand on these simple but
important keys on how to live well and begin the journey to Self-
Realization.
481
3 Keys for How to Live Life Well:
1. Live Life Peacefully:
The amount of conflict and violence in the world is appalling to say the
least. In response to this, all decent people undoubtedly want wars
and hatred to end, and the first step to this is to stop contributing to
the state of human violence by living peacefully ourselves. I know
there are deeper and wider meanings to conflict, in which "what should
be" conflicts with "what is", but here I am suggesting a more simple
thing - which is just to live at peace with everything and everybody
around us. That is the starting point.
Peaceful living softens the heart and teaches us how to diffuse our
reactive nature so that we can become masters of our emotions.
When the winds of conflict start to stir within, if you can remember
your determination to live peacefully, it will lead you to becoming
conscious and awake during such tumultuous times. Once conscious,
you will be able to retain your composure and act intelligently, instead
of becoming a slave to the storm of feelings conflict evokes. This
ability to witness the ways of the ego and emotions puts you on the
path to awakening.
Learning how to live peacefully, will also teach you the art of
forgiveness and the art of compassion. I have written about these
topics previously and you can read about them in the following 3
popular articles.
The Secret to Compassion

My Simple Rule for a Peaceful Life
The Time I Met God, Good News and Bad News
2. Live Life Honestly:
The road to enlightenment is a path of negation. This is a very crucial

understanding in order to make the right progress. What this
482
essentially means is when all that is false is taken away, what remains
is your true, non-dual, already perfect nature. You are the substratum
on which the game of life is being played out, and to encounter this
timeless aspect of yourself, you need to shed all the masks you have
put on. For that your have to learn how to live life honestly.
This is not as easy as it may sound initially. To live honestly you will
have to shatter many images of yourself that you hold dear and face
many aspects of who you are, which will downright appall and even
disgust you. But this cleansing, this dying of our many false selves is
a necessary part of the process. Real honestly leads to real simplicity
and innocence, which is essential for walking this path to your Natural
Self.
To work on yourself, you have to first see things as they are, even if
they are a mess. This is the first step and as your understanding
deepens, you will come to realize that the way to break through is to
totally accept the actuality of "what is", without any attempt to change
or escape it. A prerequisite for such action is brutal honesty. The
mind is a master at deception and the practice of honesty in all forms
is the beginning of clarity.
This is also a topic I have written about in the past and you can find
more of my thoughts on it in the following article:
Silent Mind Meditation Program - Chapter 6 - The Importance of

Honesty
3. Live Life with Order:
One great advantage that monks and yogis have when they live in an
ashram or monastery, is that their lives have great order. This
structured living then helps them establish internal order and helps
them establish a strong spiritual practice. So try to adopt some of
these aspects into your life as well and therefore benefit from such
structure as the monks and yogis do.
483
The more such order emerges from your passion and your practice the
more natural and effective it will be. Allow your practice to thus shape
your life and structure your days so that you can move forward
systematically and gracefully. Generally, you will find setting up a
consistent time for your practice, waking up early, getting proper
exercise, eating healthy, spending time in nature and other such
wholesome activities becoming a natural part of your life as you
progress.
Small things you do will matter also. Cleanliness, simplicity, balance,

promptness, diligence, thoughtfulness will all start to emerge as you
put your life in order. Also, order does not mean an absence of
spontaneity. Being simple and making time for leisure will promote
spontaneity, as will living in the moment, with honesty. So start to
organize yourself and your time and get your life in order. You will be
pleasantly surprised by how much this will help you in your personal as
well as spiritual growth.
So how to live life in order to begin the great adventure to

enlightenment? Live peacefully, honestly and with great order, and
surely you will find yourself on the path to awakening and Self-
Realization.
484
Chapter 100
How to Do Advanced Jyana Yoga

Meditation Videos | Silent Mind Meditation
Advanced Meditation Videos
The advanced Jyana Yoga (yoga of intelligence and insight) meditation

videos below are a detailed discussion of the seven steps used by the
Silent Mind Meditation Technique to bring about the cessation of
thoughts and the explosion of insight. Another videos series will also
be uploaded soon, which is a general discussion of this technique,
which can be considered the most advanced form of Jyana (Gyan)
Yoga and is based on the Advaita Vedanta and Zen Buddhist concepts
of no-mind, end of knowledge and negation (neti). This technique, as
I have pointed out before, is an extension of the work done by J.
Krishnamurti and is in my view, the ultimate meditation for Self
Realization.
You are going to notice a flurry of activity on Mastery of Meditation

and Yoga with regard to meditation, as my long term vision of offering
a comprehensive multi-media meditation teacher’s certification
program is nearing completion. Although, I don’t expect mastery of
the advanced technique described here as necessary for certification, I
do feel it is important for authentic meditation teachers to understand
this approach and have a feel for what it entails. This technique is
ultimately a life long practice of moment-to-moment awareness.
A great many benefits that meditation bestows can be achieved with
more basic techniques, that I have already detailed on the website
previously, and of course, knowing them is part of the training
program. But to encounter the state of mind described by Sage
Patanjali as the still mind or Samadhi, or the Zen state of Satori or No-
mind, this technique is the best. Therefore I consider this one of the
highest forms of Gyan Yoga.
485
The Silent Mind Meditation (SM for short) is not really complex. It can
be described in one line. Comprehending the mind is action from
moment to moment, via direct perception. Even doing it is not
complicated, but it requires great energy, awareness and tenacity. In
the 2 part video series below, I explain the 7 steps, which I wrote
about in chapter 12 of the Silent Mind Meditation Program, the Silent
Mind Meditations. What I hope is for you to once catch a glimpse of
the "Fact in Action". See the actuality of the beast of desire, the fact
of desire. It is mind blowing when you do. And if you can do it even
one time, you will realize a human potential that you have to
comprehending the fact directly, not just intellectually, and this will
open up a new way of observing for you. All of us humans have this
potential, but very few develop it. Developing it leads to
transcendence.
I expect those taking the certification program, or those who are

serious about meditation and Self Realization, to have questions about
this technique. That is natural and healthy and I feel, since this is
perhaps a new approach and subtle in nature, discussing it in many
different ways is helpful in deepening our understanding regarding it.
Once you understand completely what this technique is all about, you
will have understood completely everything there is to understand (see
the article Asking the Right Questions for more on this topic). After
such understanding, you will have no more questions left. For a Gyan
Yogi, mastering this technique and approach, should be the highest
goal.
Below is a 2 part series where I am discussing the 7 steps needed to

practice this most advanced Gyan Yoga meditation, the Silent Mind
Meditation technique. Also, to read how these steps equate to Sage
Patanjali’s steps of Dharana, Dhyana and Samadhi, please read the
following article Most Advanced Mind Meditation Technique. For those
who have inquired already about getting certified for teaching
meditation, please be on the lookout for the teacher’s training program
that will be coming online in the next week or so.
The videos regarding the general discussion of Silent Mind Meditations
486
that I allude to in the videos below, will be uploaded soon as well.
7 Steps of How to Do Silent Mind Meditation Videos
Silent Mind Meditation Videos – Part 1 and 2
487
Chapter 101
SM Meditation Program: Practical Hints &

Tips
Silent Mind Meditation Program
The following hints and tips are to help you with the Silent Mind
Meditation Program. They will help you establish the practice
required to master the art of meditation. Some are already mentioned
in the program while others are new.
1. It is best to practice in the early morning at the same time daily.

Once the day starts the chances of the session being disrupted by
the hustle and bustle of everyday life increases dramatically. Also,
consistency is going to be key and this is best established by setting a
regular time for the practice. To add to this, the early morning hour
(specially dawn) is indicated by yoga to be the most conducive time
for spiritual activities.
2. Don’t give up if thoughts keep slipping through your awareness and

you find it hard to catch them. Keep plugging away, as best you
can. Every bit of attention you apply works to change the physical
nature of the brain, transforming the organ at a cellular level. Often
you will find that even though the SM meditation session did
not appear to reap rich rewards, spontaneously during the regular day
the brain falls very quiet. As you practice over time you will see the
direct correlation between this unearthly silence and the quality and
sincerity of your SM sessions.
3. As your practice matures, you will find that sitting for at least 1
hour (as opposed to 40 minutes) is more helpful to effectively perform
the more advanced Silent Mind Meditations. It will be well worth the
time and effort.
488
4. A technique that is very handy in bringing the fact, the current
condition of the mind to light immediately is the technique of asking
the right question. This question is often, “What is it that I am doing
right now?” The answer of course is the very fact you are attempting
to realize. This method of right questioning should not be
underestimated. It has often proven to be the key in cracking the
shell of the ego.
5. For the physical work it cannot be stressed enough not to overdo

it. Use common sense. Don’t eat for at least 1-2 hours before the
sets and wear comfortable clothing. You have been given a fantastic
body; don’t push it prematurely to the point where you risk injury.
6. Drink plenty of water at the end of the sessions, especially after

tough physical Yoga sets, as you will want to wash out toxins that are
released during the workout.
7. If you find the sets difficult to do, increase the relaxation time
between exercises and reduce the duration time for the exercises
themselves. If you are finding the Yoga for Energy and/or Yoga for
Awareness sets of phase 2 and 3 too difficult, you may want to
substitute the Yoga for Meditation set for them, till you feel more
ready for this advanced work.
8. Similar to the last recommendation, you may wish to spend more

than just 4 weeks with the phase 1 basic meditations, if you feel your
sitting and concentration are not strong enough to go forward. Let
your inner voice guide you.
9. If you are not able to crystallize during SM and are just catching
occasional glimpses of the fact that is ok. You just need to keep trying
your best; the rest will take care of itself. (See #2 above.)
10. You may want to set some dos and don’ts for yourself to help you
with your practice. These can be as broad as I will change to a
healthy diet, to as specific as I will not watch TV after 9:00 pm. Find
489
those aspects of your life that are holding you down and make a
resolution to correct them.
11. Helpful hints for making Sukh Asan easier for longer SM
meditations…
 Use a firm cushion to raise your hips higher than your knees.
This coupled with Burmese style can make sitting for very long
periods more comfortable. A tradition Zafu used for Zazen (Zen
meditation) or Smile Cushion (crescent moon shaped) is
specifically designed for this and may be well worth the
purchase.
 Don’t wear anything that will bunch up behind the knees, this
will cut off blood circulation and put your legs to sleep and/or
make them numb.
 Don’t wear anything that is tight around the waist either, this will
interfere with your breathing.
 Once you take the posture don’t fidget, just remain still and the
body will fall into line. If you start fidgeting it will never end.
12. You can use music while doing the physical Yoga work but do not
use music during the meditation sessions. Music can help with you
mood, especially if you are practicing alone and need to get motivated.
13. Pick a place in your house where you are going to do your practice
daily. The place should be kept neat and you may wish to decorate it
so it is inspiring to you. If possible ensure that you will not be
interrupted or distracted during your SM session here. Having such a
place helps in many ways establish a consistent practice. Over time,
you and others will notice this place having a very different feel to it.
14. Anything is possible so don’t let the mind dissuade you and make
excuses. Thoughts like, I am not smart enough, committed enough,
490
strong enough, healthy enough etc. serve no purpose. Just start the
program and put your best foot forward. Life will provide you with
what is needed to progress. If you still feel that you are lacking
something required to grow just sincerely ask the Universe for it. You
will be surprised by her generosity.
15. There is no age requirement for starting the Silent Mind Meditation
Program. You are never too old or too young to be your natural
yourself.
16. After you complete the 12-week program you can choose to
continue using any of the 6 SM meditations provided, or come up with
your own as long as they meet the criteria laid out in Chapter 12: SM
Meditation Program: The Silent Mind Meditations.
17. Often progress made in a meditation practice is compared to

getting wet in a fog. In a fog you don’t notice yourself getting wet but
after some time you find yourself completely drenched. So, even if
you feel you are not “advancing” stop being concerned with results
and keep going. On a similar note, others may quite often notice
changes in you before you do.
18. The silence sometimes emerges deep within the mind and there
can be the presence of thoughts at the surface. Try to stay
established in that silence within.
19. Don’t wait for some “perfect” time to begin SM. The perfect time
is now.
491
Chapter 102
Yoga for Full Body Fitness

Yoga Exercises for a Complete Workout
Yoga, as I have mentioned previously, is not just for stretching and

flexibility, but is perfectly capable of giving you a complete full body
workout. Thus, if you are looking for fitness, strength and muscle
tone, along with the added benefits of mental and emotional balance,
yoga is an excellent solution for you.
In this article today, I will combine for you several key exercises and
sets, which when put together give you a complete fitness routine.
This workout will target your upper body, stomach and abs, as well as
help you tone and strengthen your lower body. On the way to doing
this, it will even give your important heart muscle a bit of a workout.
The techniques and exercises in this comprehensive set come of the

school of Kundalini Yoga. I have found that Kundalini Yoga, because it
uses so much dynamic movement, is especially good for routines
geared towards fitness and dynamic strength. Don't get me wrong,
other types of yoga also use flow and movement, and will deliver quite
a workout as well, but in general, Kundalini Yoga fits the needs of a
full body fitness routine very well.
Your will find the exercises, poses and postures used in this Yoga for
Full Body Fitness Set in the Free Online Kundalini Yoga Exercises E-
book and the Free Illustrated Hatha Yoga Poses E-book. In addition,
this set will make up Chapter 17 of our popular Free Online Kundalini
Yoga Sets E-book. Soon it will also be a part of a even more complete
yoga fitness program via the Free Online Yoga & Meditation Classes
held here on Mastery of Meditation & Yoga.
492
Benefits of Yoga for Full Body Fitness:
I suggest visiting the exercises and sets in particular to see all the
benefits and other details for these exercises, there are too many to
list here. Below I will just give the highlights of what this delivers:
 Helps you achieve full body fitness and health.
 Good for the digestive system, nervous system, circulatory

system, immune system and nervous system.
 Increases your level or energy and vitality.
 Helps tone your abdominal muscles, shape your stomach and

gives you core strength and power.
 Helps with weight loss.
 Significantly develops full body strength and flexibility.
 Tones legs, arms, chest, shoulders, abs and buttocks.
 Helps improve health and well being.
 Helps develop sexual fitness and virility.
Yoga Exercises for Fitness Preparation:

The following two articles are important to read as they provide
guidelines on how to practice yoga intelligently and safely:

Remember the golden rule is please do not overdo or over strain.

Especially if you are new to yoga, please use the beginner's version for
493
the difficult exercises and back off if you feel uncomfortable or dizzy.
For all the poses in this set illustrations have also been provided.
is taught in the following video: Breath of Fire Kundalini Yoga
Pranayama. This breathing exercise is a fundamental breathing
technique in Kundalini Yoga and is used in conjunction with the yoga
poses in the set below. If at any time you feel it is difficult to keep up
with breath of fire during the exercise, please switch to long deep
breathing or normal breathing instead. Breath of Fire will play an
important role in helping you achieve the level of fitness you seek, by
adding an important respiratory and circulatory component to the
workout.
Yoga Set for Full Body Fitness:
To meet the requirements of full body fitness, this set obviously

utilizes a wide range of exercises and sequences. All these are
illustrated and detailed below, but I want to give you a quick summary
of them here first for easy reference. To get more details, you can
scroll down to the particular section or head over to the article for that
particular technique or pose.
Do each exercise as per your strengths and weaknesses of your body

regions. If your abs are already fit and strong, you can do more
repetitions of the abdominal exercises, while if your legs are strong
already you can do more Kundalini Yoga Froggies. If you are new to
yoga or just getting started with your fitness program, do the beginner
times for the exercises as I have detailed below.
Fitness Yoga Sequence:
- Cobra Push-ups - Upper Body Fitness

- Yoga Ab Exercises Set - Core Fitness
- Yoga Chair Pose - Lower Body Fitness
494
- Kundalini Yoga Frog Pose - Lower Body Fitness
- Rest & Rejuvenation
I have broken down this routine into 4 sections. First is upper body
training, second is core abdominal fitness, the third is lower body
strength and toning, and finally a relaxation section at the end.
Fitness Yoga Section 1: Upper Body Training:
Cobra Push-ups for Upper Body Fitness
Illustration #A Starting Position
495
Illustration #B Yoga Cobra Pose
Illustration #C Yoga Plank Pose
Cobra Push-Ups:
a. Instructions for practicing Cobra Push Ups:
 Start in the position as indicated by Illustration #A. Essentially

this is the down position when doing simple push-ups (except
toes are extended). You are lying flat on your stomach with
your hands near your shoulders.
496
 Now come up into cobra pose and inhale deeply as you do so
(Illustration #B).
 Next exhale as you bring yourself up into Plank Pose as indicated

in Illustration #C.
 Then lower yourself back down to Illustration #A down as you

Inhale. Finally, exhale in this down position and then repeat by
coming back into Cobra pose and inhaling deeply.
Cobra Push-Ups Variation #2:
 In this variation you will essentially skip Plank Pose, or

Illustration #C. So come into the pose as per Illustration #A,
exhale, then come into Cobra Pose (Illustration #B) as you
inhale deeply. Continue to move between these 2 positions.
Even though this is a simple movement, I guarantee you will feel
this in your arms and chest very soon .
Cobra Push-ups Variation #3:
 A slightly different variation to this exercise, is that when you

bring your body up into Cobra, have your thighs come up off the
floor as well (Upward Facing Dog Pose). The rest is the same.
b. Duration for Cobra Push-ups:
c. Benefits of Cobra Push-ups:
 Excellent yoga exercise for upper body fitness. Good for chest,
arms and shoulders.
 Good for training your back and abdominal muscles as well.

Essentially you enjoy all the many benefits that Cobra Pose and
497
Plank Pose bestow.
 Good for your digestive system and nervous system.
d. Practice Tips for Cobra Push-ups:
 A smart way to build up your strength and train these important

muscles is to use simple start stop tactics. Do 30 seconds, then
take a break in the down position, and then start again and do
30 seconds more. Keep up this pattern, you will soon see
marked improvement in your strength, muscle tone and upper
body fitness.
 Since the toes are kept extended as show in the illustrations

above, be careful as this can put extra pressure on your lower
back.
Fitness Yoga Section 2: Core Abdominal Training:
Yoga Ab Exercises & Workout for Core Fitness
1. Yoga Single Leg Lifts:
Illustration #1: Yoga Ab Single Leg Lifts - Starting Position
498
Illustration #2: Yoga Ab Single Leg Lifts - Left Leg Up
Illustration #3: Yoga Ab Single Leg Lifts - Right Leg Up
Description:
For this exercise lie on your back with your palms underneath your
buttocks, to support your lower back, as shown in Illustration #1.
Then lift your left leg up to 90 degrees and then back down
(Illustration #2). Follow that by lifting your right leg to 90 degrees
and then down (Illustration #3). Repeat with left leg and continue
on. You will feel your abdominal muscles working to raise each leg.
499
Breath:
Inhale as a leg goes up. Exhale when the leg comes down.
Duration:
1- 3 minutes.
2. Yoga Double Leg Lifts:
Illustration #4 - Yoga Ab Double Leg Life - Starting Position
Illustration #5 - Yoga Ab Double Leg Lifts - Ending Position
500
Description:
For this exercise remain on your back with your palms underneath
your buttocks, to support your lower back. But now lift both legs
smoothly up to 90 degree and then back down. Try to keep your
knees straight and keep the motion controlled and smooth (illustration
#5). This exercise works your abs muscles much harder than the
single leg lifts, so be ready.
Make sure to take a break between exercises to let the abdominal

muscles recover a little before moving on.
Breath:
Inhale as legs go up. Exhale when the legs come down.
Duration:
1- 3 minutes.
3. Yoga Criss-Cross Legs:
Illustration #6 - Yoga Ab Criss Cross Legs
501
Illustration #7 - Yoga Ab Criss Cross Legs
Description:
Again for this exercise remain on your back with your palms
underneath your buttocks, to support your lower back. Now lift both
legs up about 12-18 inches off the floor and have your toes pointing
forward. Now begin to criss-cross your legs at ankle level rapidly
(Illustrations 6 & 7). At first one leg will be on top, and then when you
cross back have the other leg be on top.
This exercise will give the side ab muscles (obliques) a workout, and is
excellent for shaping your stomach region. Energy for fitness comes
from your core, so when this gets tough remember all the good you
are doing for yourself.
Breath:
Do the Breath of Fire Breathing Exercise as you criss-cross your legs.
Duration:
1- 3 minutes.
502
4. Yoga Piston Legs:
Illustration #8 - Yoga Ab Piston Legs
Illustration #9 - Yoga Ab Piston Legs

Description:
Remain on your back with your palms underneath your buttocks, to

support your lower back. Again lift both legs up about 12-18 inches
off the floor and have your toes pointing forward. Now begin to piston
your legs back and forth rapidly (Illustrations 8 & 9). As one leg bends
in (knee coming towards the chest), the other goes straight out and
the motions reverse.
503
Be sure to not bicycle the legs, the legs should move parallel to the
floor for this exercise. This exercise will ensure that if any parts of
your stomach muscles were left out of the workout, that they get a
chance to now participate . Six-pack abs here we come...
Breath:
Breath out as you fire each leg out.
Duration:
1- 5 minutes.
5. Add Stretch Pose or Boat Post (Optional).
The above 4 ab exercises provide a great workout to tone and develop

your stomach, but if you feel ready to take it to the next level, then
add Kundalini Yoga Stretch Pose to this set. If you feel really strong
and would like to set the bar even higher, then add Kundalini Yoga
Boat Pose to enhance this set further. You will find me demonstrating
Yoga Boat Pose in the Core Abdominal Power Yoga Set Video and
description also in that article.
Illustration #10 - Kundalini Yoga Stretch Pose
504
Fitness Yoga Section 3: Lower Body Training:
Illustrations of Yoga Chair Pose

Side View Picture of Kundalini Yoga Chair Pose
Front View Picture of Kundalini Yoga Chair Pose
505
Hands Position Picture of Kundalini Yoga Chair Pose
Picture of Kundalini Yoga Chair Pose Hands Close-up
506
Side View of Modified Kundalini Yoga Chair Pose
Front View of Modified Kundalini Yoga Chair Pose
507
Kundalini Yoga Chair Pose Practice Details:
a. Step-by-Step Instructions for Kundalini Yoga Chair Pose:
 Stand and place your feet shoulder width apart, with toes
pointing outward.
 Lean forward till your back in parallel to the ground.
 Reach down and grasp your ankles, such that the elbows are
passing from the inside of your knees.
 Keep your head up and begin Breath of Fire Breathing Exercise.
b. Duration for Kundalini Yoga Chair Pose:
 Start slowly and steadily build up your time.
c. Benefits of Kundalini Yoga Chair Pose:
 Great for lower body fitness.
 Excellent yoga posture for toning your thighs and buttocks.
 Improves sexual health and builds sexual virility and vitality.
 Helps the body burn fat to promote healthy weight loss.
d. Practice Tips for Kundalini Yoga Chair Pose:
 Use the modified versions illustrated above.
 Take a break, if the legs start to burn too much and then restart
the exercise again once ready.
508

 You can also do the modified version of chair pose by standing

against a wall and working your way lower as your legs get
stronger. This is the technique used in physiotherapy in general.
Kundalini Yoga Frog Pose for Fit Legs
Picture of Starting Position of Yoga Frog Pose (Eyes Closed)
509
Picture of Starting Position of Yoga Frog Pose (Eyes Open)
Picture of Ending Position for Yoga Frog Pose
510
Kundalini Yoga Frog Pose Practice Details:
a. Step-by-Step Instructions for Kundalini Yoga Frog Pose:
 Squat on the floor on your toes, with your feet apart and your
heels either touching or very close together.
 Have your knees spread out and your arms inside your knees
with your fingertips touching the floor. The elbows are straight.
 Look up, you can have your eyes opened or closed. Inhale. This
is the starting position for frog pose.
 Rise up now by straightening your legs. At the same time bring

your head towards your knees and keep your fingers touching
the floor. Your heels should move down towards the floor.
Straighten your legs as much as possible. Exhale. This is the
ending position for frog pose. This completes 1 repetition.
 Come back down to the starting position and repeat the cycle as
many times as indicated.
b. Duration for Kundalini Yoga Frog Pose:
 Beginners, start with as many as you can do and work up to 26

froggies.
 Intermediates, work up to 54 froggies.
 Advanced, work up to 108 froggies.
 Fanatics, keep going :-).
c. Benefits of Kundalini Yoga Frog Pose:
511
 Shapes, tones and strengthens the legs and lower body.
Specially the thighs muscles.
 Good for cardiovascular fitness and stamina. Promoting better

circulation and better respiration.
 Promotes flexibility in the hamstrings and calves.
 Overall, builds one level of fitness and endurance.
 Builds sexual potency and virility.
d. Practice Tips for Kundalini Yoga Frog Pose:
 Careful with your knees. If you have bad knees, approach this
exercise with caution.
 Take breaks in between if your legs are burning too much. Once
they recover continue on.
 This yoga exercise will get your heart rate up, so careful not to
get dizzy. If you feel breathless, light headed or faint, stop and
take a break.
 Here is a secret. Doing froggies slowly is harder. Some

kundalini yoga kriyas (sets) demand you go slow, but in general
a brisk pace will allow you to do more. Just don't push too hard.
 It is ok to be sore in the legs the next day. It means that the

muscles have got a much-needed workout.
 It is beneficial to stretch the hamstrings before doing frog pose.
Fitness Yoga Section 4: Rejuvenation and Assimilation
Corpse Pose:
512
 Once you have completed the Yoga Set for Full Body Fitness,
make sure you relax on your back in corpse pose. For corpse
pose just lie comfortably on your back and have your hands out
to the sides or on your chest. Just let go during this time and let
the Universe take care of you. Have no worries, anxieties or
goals, and simply surrender to Infinity.
 Duration: 3 - 11 mins.
 Breath: Relaxed
Yoga for Full Body Fitness Summary:
As I mentioned above, this set is going to eventually be part of a more

complete yoga fitness program, which will then become part of the
online classes that are offered, but in and of itself it is an excellent
routine to develop total body fitness and health.
513
Chapter 103
Supreme Yogic Breath for Mind Control
1 Minute Breathing for Brain Development
The mind and breath are intimately related. In fact, one of the best
and most effective ways to silence the mind, is by slowing down the
breath, and the reverse is true as well, if your mind is calm and
serene, your breath too will be slow and fine. Kundalini Yoga's 1
minute yogic breath is one of the most powerful techniques for
creating this silencing affect on the brain, but like all powerful yoga
pranayamas, this technique also demands that you approach it with
respect and intelligence.
This pranayama takes some time to master. It is difficult and since it

involves one of the more advanced aspects of yogic breathing, breath
retention, it is prudent to develop this technique slowly and build up
one's capacity steadily over time. Once mastered though, for brain
development and mind control, this pranayama is one of the best. If
you are new to yoga practice, I suggest incorporating this technique
into your practice so that you can start to develop your expertise in it
and therefore enjoy it's great rewards in due course.
1 Minute Yogic Breath comes from the powerful school of Kundalini

Yoga. Ravi Singh, who learned it from Yogi Bhajan, taught it to me.
On Mastery of Meditation & Yoga, this breathing technique will be
chapter 11 on our ongoing Free Online Yoga Breathing Exercises E-
book.
Below are the bountiful benefits of this breathing technique, followed

by step-by-step instructions on how to practice this pranayama.
514
Benefits of 1 Minute Yogic Breath:
 Gives one tremendous inner peace and tranquility.
 Helps rejuvenate the brain.
 Help one control the mind and thoughts.
 Helps you conquer fear and become courageous.
 Keeps the brain healthy.
 Calms the entire nervous system and helps dissolve stress.
 Excellent for inducing meditative states of consciousness.
 Develops willpower.
 Builds respiratory capacity.
 Expands and builds the pranic body (energetic body).
Cautions for 1 Minute Yogic Breath:
As the name implies the 1 minute yogic breath, is a single breath cycle
done over the course of 1 minute: 20 seconds to inhale, 20 seconds
hold breath in and 20 seconds to exhale. This is, as I mentioned
above, not easy to do initially and as it involves breath retention, it
should be approached cautiously and slowly. The pranayama should
not be done using strain. You should start with only 5 seconds for
each phase and build up gently from there.
From 5 seconds, work your way up to 10 seconds and then from there
to 15 and finally to 20 seconds per phase.
515
Instructions for 1 Minute Yogic Breath:
This breath is not complicated at all, but yet it is immensely powerful.
 Sit in any comfortable posture and close your eyes. You may
also lie down, but sitting is better.
 Take five long, deep, slow breaths to help relax you.
 Now start the pattern of inhaling slowly, holding breath in and

exhaling slowly. As mentioned in the caution above, start with 5
seconds per phase and build up gently from there. Only when
you are ready, should you be doing 20 seconds per phase.
 You may practice this pranayama from 1 minute all the way up
to 31 minutes in a single sitting.
1 Minute Yogic Breath Tips:
Alternate Technique for Improving Capacity:
You may find over time that you are able to do the 20-20-20 cycle, but
only for a few breaths. If that is the case, do a few such 1 minute
cycles and then take a break by doing simple long, deep breathing and
then return to the 1 minute breath.
Using 1 Minute Breath to Test Pranic Body:
I use 1 minute breath to test my pranic capacity from time to time.

So even if I have not been doing this technique, I will sprinkle in 1
minute breath to see what my pranic status is. You will be surprised
to find that even though you may not be explicitly doing this
technique, a good yoga and pranayama practice builds and keeps your
pranic (energetic) body in tip top shape, which will be verified by being
able to do 1 minute yogic breath.
516
1 Minute Breath for Meditators:
If you are practicing Jyana yoga, awareness meditation, insight

meditation, silent mind meditation, zazen or zen meditation,
vipassana, etc., you will know the importance of spontaneous breath
suspension. 1 minute yogic breath can be very helpful to you if you do
practice such meditation techniques, as it assists in this suspension,
which translates to greater gaps between thoughts and thus more
access to one's silent nature within.
I hope you enjoy this wonderful pranayama and I hope it helps you
awaken to your true Self - Sat Nam.
517
Chapter 104
Silent Mind Meditation: The SM

Meditations
Silent Mind Meditation
As outlined in Chapter 8 (SM Meditation Program: Phase 2: Daily Yoga

and Meditation Practice) for the first 2 weeks you will do the basic
meditation that you have chosen for 30 minutes. Once you begin
the third week of Phase 2 it is time to start your SM meditations. SM
meditations are done in the same posture as you have chosen for your
basic meditations. For weeks 3 and 4 of phase 2 you should do your
basic mediation for the first 10 minutes of the meditation session and
then for the final 20 minutes you should practice the SM meditation
designated for that week. No break should be taken between the
basic meditation and the SM meditation. The basic meditation will
serve to settle the mind down making it easier to observe. The SM
meditation will take you the rest of the way. It is now time to explore
exactly what SM meditation is and how to do it.
From the program you have participated in so far you must have
started to gather some ideas about the nature and purpose of SM
meditations. SM meditations use the power of acute awareness and
intelligence generated by a vitalized, intense system to directly
perceive the mind and by virtue of this perception bring the thinking
process to halt itself. This will be clearer as we break down and
investigate the process behind SM. Following are the 7 steps of SM
practice.
1. You have a single, absolute fact.
2. You personalize the fact.
3. You form a single intent to perceive this fact.
518
4. You apply all your energy and passion in pursuit of this intent.
5. You crystallize.
6. You negate the fact.
7. You let go.
Let us now explore each of these aspects in detail.
1. You have a single absolute fact.
SM meditation is based on generating the required energy and

channeling it into swift attention and instant comprehension so that
the fact of what is going on within starts to be directly perceived. One
of the more interesting aspects of the condition we are in is that it can
be stated in many irrefutable ways. In the first step of the process
you choose one particular way of factually describing your internal
condition. This description is the single absolute fact. This fact is
what you will be pursuing to realize, not intellectually, but actually
during an SM session. The fact must have the following constitution…
1. It must be an absolute constant truth in the sphere of our minds

and its relationship to Reality.
2. The more appealing it is to you the better it will work.
3. It must be intellectually understood.
As stated above the fact is a truth related to the workings of your mind
and thinking processes as it currently is. In other words, it is not an
impersonal fact, like the mass of the moon or the elemental makeup of
water. It is a fact that describes the constant internal state of your
mind, such as, “Desire is the phenomenon that drives you to
struggle.” In other words, the fact is in action, available for your
519
viewing, from moment to moment. It is a remarkable thing when you
start to see how repetitive and simplistic your mind really is at a
fundamental level where these facts are constantly in operation.
The second aspect of the fact is much more subjective. Essentially,

you want to use whatever description touches a nerve and carries a
punch. A description that is inspiring and has an affect on you will be
more effective. The deeper and greater the affect the better. As you
try the various SM meditations, each based on a particular description
of the condition of your mind, you will start to get a better feel for this
aspect. Some meditations will be simply easier for you to grasp and
work with at particular times.
The third aspect is that we must understand the fact fully at the
intellectual level. This understanding will be of great help to you when
you are trying to apply yourself to see the actuality of the fact in
action. This understanding can be ascertained and enhanced through
study, discussion and self-dialogue. The SM meditations provided later
in the program are explained clearly and fully to give you this
understanding.
2. You personalize the fact.
The second step of SM is to personalize the fact. So, for the above
fact, “Desire is the phenomenon that drives you to struggle,” you
would form the quest; “Let me see desire driving me to struggle.”
This will then become the reality that you will seek to actualize.
3. You form a single intent, to perceive this fact.
The third step of SM practice is to have a single passionate intent,

which is to see this fact in action. You must have absolutely no other
intention in mind except this one. Your mind forms just one desire,
one wave, which is to perceive this fact. Be firm in this resolve for the
mind is going to throw up many tantalizing subjects and you must
repeatedly return to the pursuit of your intent. One of the main goals
520
of the basic meditations was to help you develop this ability to focus
and stay on the topic of your choosing and in this case the topic has to
be the single minded purpose of seeing yourself subjected to the fact.
4. You apply all your energy and passion in pursuit of this

intent.
This is where the work really begins. So far you have selected the
fact, personalized it and set your single-minded intent. This is the
step where you are going to apply yourself with as much passion and
energy you can muster to see the fact in action. What is most
important here is that we are not talking about understanding the fact
intellectually, what we are saying is that you must encounter and
realize the fact through direct perception. This is the key to SM and
everything hinges on it so let us explore it greater detail.
Normally we understand things intellectually using our logical and

analytical mind, but now we are going to comprehend via direct
perception. We are going to constantly, moment to moment, watch
our thinking process and see clearly the actual fact in operation. In
other words, instead of simply understanding conceptually that
“Desires drive you to struggle”, the very process of “Desire driving
you to struggle”, is going to be completely grasped and instantly
comprehended as it occurs from moment to moment. The beast of
desire can be and is going to be encountered. The verbal and
intellectual understanding will occur in parallel to the realization of the
actual phenomenon, instead of just existing as a mental construct. At
first, since you may not have applied yourself in this way, you may
continue to remain at the intellectual level, but as you persist keenly
and arduously applying the full capacity of your energies, the thinking
process will spontaneously start to slow down and you will begin to
catch glimpses of the fact. Once this begins you must remain deadly
focused and push forward so that the next step of the process can
occur.
521
5. You Crystallize.
Crystallization brings with it a great joy. It is the witnessing of the

fact in action from moment to moment without missing a beat. Your
energies are now fully integrated and the fact along with its entire
story is being understood effortlessly. The power of swift attention
and acute intelligence are now at work and all movements of the mind
are being comprehended. During this stage the mind is an open
book. Not only is the fact clearly visible but so is the truth behind any
other thought that occurs as well. This is insight now flowing.
6. You negate the fact.
This step is very closely linked to crystallization and there is usually

some back and forth between these two stages in a SM session. The
negation of the fact arises naturally because it becomes clear from
seeing the mind in action that its current state breeds suffering. The
facts that underlie the movement of the mind all bind us to time and
ego, and all have their roots in the desire/fear combination. They
perpetuate in us a sense of incompleteness and dissatisfaction and
keep us bound to the fruitless pursuit of self-security. Seeing the fact
in action clearly brings this entire picture to light and leads to the
natural, sane and spontaneous negation of this pattern. In other
words you clearly see the state “desire driving you to struggle”, and all
that it entails (greed, suffering, hope, fear, pettiness etc) and you
just reject it. As it occurs again, for if the mind moves the fact is in
operation again, you see it again and reject it. This leads to the last
stage.
7. You let go.
As you dive into SM meditation the subtle truth that will become ever
so painfully clear is that you are the source of your suffering. The
mind upon inspecting itself will realize that it is the creator of the very
activity that is causing all the grief. For example, when one, seeing
greed being the source of all the struggling tries to end it, one is just
522
perpetuating greed by hoping to attain a state free of greed. When
one sees oneself struggling constantly and decides to try to stop that,
one has in fact undertaken a new struggle. Startlingly, this
perpetuation of the current state is all that the mind is capable of
doing and SM meditation brings the mind to this realization. This then
means that the mind will have to stop its mischief and that requires for
it to cease, for you to let go of it. When you arrive here you will know
what to do, and it will just be a matter of courage at this point. Have
faith, be brave and Jump.
SM Meditation I: Fact of Struggle
The first SM meditation that we will introduce is one of the most

powerful and potent. It is the following fact, “One is constantly
struggling.” This is the way our mind is at all times- engaged in a
struggle. Thus the fact meets the first criteria of being in constant
operation in the sphere of self-consciousness. Although the impact of
this knowledge on you is unknown (second criteria), in general this
fact is quite poignant and usually has a strong impact. Finally, the
third criteria requires that you understand the fact intellectually so lets
explore it in some detail.
By struggle we are referring to any internal effort that you are placing
yourself under. It is meant in the broadest definition of the word and
includes any attempt your mind is making to achieve. As you turn
your attention to your thinking process you will see that you are
constantly setting a goal for yourself and are busy trying to achieve
that goal. The question that arises is - Can we ever free ourselves
from this pattern of eternal striving? Of course, one must see clearly
that trying to free oneself is just another struggle. So negation of the
fact is not to try and chase its opposite. To pursue a state of "non-
struggle" is still a continuation of struggle. So what is meant by
negation instead is to just drop it, finish it, reject it immediately. To
summarize then, you have your intention set to see your mind in
constant struggle and upon seeing this clearly drop it every time it is
noticed. The mind must realize that anything at all it tries to do is just
523
useless - only creating more struggles. Remember the key to SM is
that the concept is not the actual. What you need to do is to see the
actual, the fact, and not just its interpretation by the mind. The very
seeing of struggle is the ending of struggle.
SM Meditation II: Pursuit of the Ideal
The keen mind will start to see that any one piece describes the whole
puzzle and that if you can understand one piece completely you will
understand the whole puzzle and consequentially all the pieces. The
second SM meditation is just another way of describing the current
constant state of the mind; it is the fact that “One is always in pursuit
of the ideal”. Another way to putting this, which lends itself to be
easily seen during meditation is, “One is always subject to ‘shoulds’”.
“I should be watching my mind,” “I should not be greedy,” etc. and, as
always, to say that you should not be under the control of shoulds is
just another "should".
The ideal is the authority that prevents you from ever; just being in
the present - as you are. It creates the gap, the conflict, between
what is and what should be and then trying to bridge this gap becomes
the rest of your life. It results in the endless effort of your mind to
arrive somewhere, to become something. This authority arises from
two sources. One is the authority of an outside entity, which then
dictates what one ought to aspire to - how one ought to live one’s life.
Two, there is the authority granted to conclusions drawn from past
experiences. Authority decrees, do this, do that, be like this, be like
that, implying that as things are, as you are, is unacceptable. The
problem is that in trying to change, to become the ideal you don’t
change at all. In other words, in trying not be greedy you remain
greedy and in trying not be selfish, you are obsessed with yourself, in
trying not to be violent you are in conflict. The ideals are
just fictitious. There is no such thing as non-greed, unselfishness,
non-violent etc. There is just the perpetuation of greed, conflict etc.
524
SM meditation demands that you see that any attempt to change is to
pursue the direction established by another "should", and so has to be
dropped. The only truth is the way things are, exactly at this very
moment. Whether it is the conclusions of past experiences or the
voices of others that are telling you how things should be, your job is
to see the painful condition of always chasing the ideal and reject it.
525
Chapter 105
Bonus Yoga Sets
In the following chapters you will find many more yoga sets with a
wide range of poses and postures. Feel free to incorporate these into
your teaching and into you personal practice.
For more yoga poses and more yoga sets, you always have the free
online books at Mastery of Meditation and Yoga available as well. Here
are the links to those online books…
Free Online Kundalini Yoga Exercises
Free Hatha Yoga Galleries
Free Online Yoga Sets
526
Chapter 106
The Seven Chakra model is the cornerstone of yoga and an excellent

way to understand oneself and approach one's spiritual growth. I have
explained this model in the following articles, and understanding the
seven chakra system will help you maximize the benefit of this
Kundalini Yoga Set.
Kundalini Yoga Seven Chakra Model Overview
The Kundalini Yoga set in this article is designed to work progressively

through each chakra sequentially. The set therefore allows each
center to be awakened and healed by the focused energy and prana of
each respective exercise. I have added an additional element to this
set, which is the visualization of the color associated with each chakra
as you do the exercises. This visualization, complements the poses
and postures, and helps to further stimulate and activate each center.
The Kundalini Yoga Exercises in this set are all linked and detailed in
the Free Online Kundalini Yoga Exercises E-book, where you can get all
the details, cautions, modifications, etc. This set will also make up
Chapter 12 of our popular Free Online Kundalini Yoga Sets E-book.
Benefits of Seven Chakra Healing Set
The purpose of this set is to introduce you to the seven chakra system
and give you some tools and techniques to heal each chakra. There
are many effective Kundalini Yoga Kriyas which are focused on healing
particular chakras and these are certainly worth learning as well. I will
provide such sets in the near future as well.
527
Another article which will help you determine which chakras need the
most healing, as well as gives you techniques to heal these chakras is
the following: Chakra Healing | How to Analyze & Balance Your
Chakras.
Below are the benefits of the Seven Chakra Healing Set:
 Helps familiarize you with your chakras.
 Helps awaken and heal your chakras.
 Promotes physical, emotional and mental balance.
 Increases your overall level of energy and vitality.
 Promotes overall strength and flexibility.
 Improves balance and coordination.
Seven Chakra Healing Set Practice Details:
The following two articles are important for beginner's to read as they
provide guidelines on how to practice kundalini yoga smartly and
safely:
Remember the golden rule is please do not overdo anything.
Especially if you are new to Kundalini Yoga, please use the beginner's
version for the exercises wherever provided and back off if you feel
uncomfortable or dizzy. Each exercise title is a link to the chapter with
528
the details for that exercise. For all the poses in this set illustrations
have also been provided.
technique in Kundalini Yoga and is extensively used in conjunction with
the yoga poses. If at any time you feel it is difficult to keep up with
breath of fire during the exercise, please switch to long deep breathing
or normal breathing instead.
Remember that each title is a link to the article with full details on
each pose. Also, in each of those respective articles, modifications for
beginners are given whenever required, so make sure you use those
modifications as you start out.
In the details below I have given the body location and color you
should visualize when doing each chakra exercise. As I mentioned
above this will provide additional stimulation in awakening that center.
I also suggest doing the Spinal Warm-up Series, before doing this set
as it will help get the body ready and also, prepare the shushumna
(central channel for the flow of kundalini) to conduct the energy up the
spine and through the chakra centers. This preparation will greatly
enhance the healing power of this set.
1. Kundalini Yoga Crow Pose for Root Chakra:
 Kundalini yoga pose to work on your root chakra.
 Visualize Red at the base of the spine.
 Breath: Breath of Fire.
529
Crow Pose for Healing Root Chakra
2. Kundalini Yoga Sat Kriya for Sex Chakra:
 Powerful tantra yoga technique to raise the vibration of your

sexual energy.
 Visualize Orange at sacral spine area.
 Breath: As given in the exercise.
530
Sat Kriya for Healing Sex Chakra
3. Kundalini Yoga Stretch Pose for Navel Chakra:
 This is an excellent pose for healing the navel chakra.
 Visualize Bright Yellow in the solar plexus region.
531
Stretch Pose for Third Chakra Healing
4. Yoga Camel Pose for Heart Chakra:
 This pose will really open up your heart center and is excellent
for healing this chakra.
 Visualize Green in the center of the chest.
Camel Pose for Heart Chakra Healing
532
5. Yoga Shoulder Stand for Throat Chakra:
 Brings your energy to the brain and higher centers. Puts

pressure on the throat chakra to help heal and rejuvenate this
center.
 Visualize Blue in the throat region.
 Breath: Long deep breathing.
Shoulder Stand for Throat Chakra Healing
6. Third Eye Healing Chakra Meditation:
 You can do this meditation with your hands down as well.

Specially as the next exercise also requires your hands to be up
and that may tire your shoulder too much.
 Visualize the color of the hammer as indigo. And also visualize

this color pulsating with each tap in the center of the forehead.
533
 Breath: As given in the meditation.
Third Eye Chakra Meditation Technique
7. Crown Chakra Meditation Technique:
 This is rare kundalini yoga meditation to open and heal the

crown chakra. Don't overdo this one.
 Visualize Violet light on the top of the head.
 Duration: 30 seconds - 3 mins
 Breath: As given in the meditation.
534
Crown Chakra Healing Meditation
8. Corpse Pose:
 Once you have completed the Seven Chakra Healing Set, make
sure you relax on your back in corpse pose. For corpse pose just
lie comfortably on your back and have your hands out to the
sides or on your chest. Just let go during this time and let the
Universe take care of you. Have no worries, anxieties or goals,
and simply surrender to Infinity.
 Breath: Relaxed
May your spirit rise and your awareness reach the One Source.
535
Chapter 107
Yoga Exercises for Male Sexual Health
Yoga Therapy for Sexual Dysfunction
Kundalini Yoga is considered the ultimate householder's yoga. Which

means virility and sexual energy are not suppressed, but in fact
considered an important aspect of one's health and life. Previously, I
have also indicated that sexual energy, which is considered the most
potent form of bio-chemical energy in the body, is the one form of
energy that can be used for rejuvenating the entire physical
apparatus, as well as be used for spiritual growth and transformation;
so this energy is certainly important to have in quantity and quality.
The ancient holy men, yogis and rishis (saints) of India were known to
maintain their sexual charge and drive right through their life and
towards that end, yoga played no small role. This article is going to
provide a potent yoga set for men to heal any sexual dysfunction,
increase their sexual potency and refine their sexual energy, so it can
be utilized for spiritual transformation. Although this yoga set is
excellent for women as well and can be done by them also, it is
tailored specifically for men and the male sexual system.
The Yoga Exercises in this set are all linked and detailed in the Free
Online Kundalini Yoga Exercises E-book and the Free Illustrated Hatha
Yoga Poses E-book, where you can get all the details, cautions,
modifications, etc. This set will also make up Chapter 13 of our
popular Free Online Kundalini Yoga Sets E-book. Soon it will also be a
part of the Free Online Yoga & Meditation Classes held here on Mastery
of Meditation & Yoga.
536
Benefits of Yoga Exercises for Male Sexual Health:
Below are the benefits of this yoga set:
 Helps raise the vibration of sexual energy, so it can be used for

healing and spiritual transformation.
 Helps develop sexual potency and improves sex drive.
 Helps cure sexual dysfunction and sexual phobias.
 Helps cure erectile dysfunction.
 Increases your overall level of energy and vitality.
 Significantly develops lower body strength and flexibility.
 Tones legs and buttocks.
 Awakens, heals and balances the Sex Chakra.
Yoga Exercises for Male Sexual Health Preparation:
The following two articles are important to read as they provide

guidelines on how to practice yoga intelligently and safely:

Remember the golden rule is do not overdo or over strain. Especially

if you are new to yoga, please use the beginner's version for the
difficult exercises and back off if you feel uncomfortable or dizzy. Each
exercise title is a link to the chapter with the details for that exercise.
For all the poses in this set illustrations have also been provided.
537
technique in Kundalini Yoga and is used in conjunction with the yoga
poses in the set below. If at any time you feel it is difficult to keep up
with breath of fire during the exercise, please switch to long deep
breathing or normal breathing instead.
Male Sexual Health Yoga Set:
beginners are also given, so make sure you use those modifications as
you start out.
1. Kundalini Yoga Butterfly Pose:
 Kundalini yoga pose to stretch the sexual meridians.
Butterfly Pose for Stretch Sex Meridians
538
2. Yoga Cobra Pose:
 Cobra Pose to balance and heal the Sex Chakra. If your arms
get tired, come down from cobra and then go back into the pose
after recovering.
 Duration: 30 seconds - 3 mins.
 Breath: Long Deep Breathing.
Cobra Pose for Healing Sex Chakra
3. Forward Stretch Pose for Navel Chakra:
 This is an excellent pose for healing the nervous system and

promoting good health. Start the stretch slowly and as your
body opens up, accentuate the stretch further.
 Breath: Breath of Fire or Long Deep Breathing.
539
Forward Bend for Health and Healing
4. Yoga Modified Wheel Pose:
 The modified version of this pose (bridge pose) will also provide
you with the necessary benefits, so if cannot reach your ankles,
feel free to use the modified version.
Modified Wheel Pose to Tone Sexual Organs
5. Yoga Plough Pose for Sexual Excellence:
 First off, please develop your capacity to do this pose slowly and
gently. Careful with your neck and do not over strain.
Improving the flexibility in your hamstrings will help you with
540
doing this pose as well. This pose is absolutely excellent to
improve your sexual systems.
Plough Pose for Sexual Healing
6. Yoga Rock-n-Roll:
 Good Posture to help distribute the energy you have generated.
 Duration: 30 seconds - 1 min
 Breath: Normal.
Yoga Rock-n-Roll
541
7. Yoga Chair Pose for Sexual Health:
 We now get to the exercises which really start to work the lower
body and legs, which are the source of a great deal of the sexual
power and energy. Be careful with your knees for the following
two exercises. Remember, you can see more illustrations and
details in the article linked by the title as well. Take breaks in
between if you need to.
 Duration: 15 seconds - 3 mins
Yoga Chair Pose for Sexual Health
8. Kundalini Yoga Frog Pose:
 These can be a little tough for beginner's to do, but are excellent
to tone and strengthen your legs and also, it will give your heart
a good workout. Do only a few at a time in the beginning and
take breaks between repetitions as you build up your capacity.
Build up slowly to 52 in a row over time.
 Duration: 11 - 52 repetitions
542
 Breath: Inhale Down / Exhale Up.
Yoga Frog Pose (Inhale)
Yoga Frog Pose (Exhale)
543
9. Kundalini Yoga Sat Kriya for Sex Chakra:
 This is a very powerful tantra yoga technique to raise the

vibration of your sexual energy. It also helps remove sexual
phobias and cures sexual dysfunctions. Make sure you don't
overdo this exercise and build up your capacity slowly over time.
 Breath: As given in the exercise.
Sat Kriya for Healing Sex Chakra
10. Corpse Pose:
 Once you have completed the Yoga Set for Men's Sexual Health,
make sure you relax on your back in corpse pose. For corpse
pose just lie comfortably on your back and have your hands out
to the sides or on your chest. Just let go during this time and let
the Universe take care of you. Have no worries, anxieties or
goals, and simply surrender to Infinity. The longer you do Sat
Kriya above, the longer you need to rest as well.
544
 Breath: Relaxed
Trust in the wisdom of this science and do your practice consistently.

There is no reason why you will not be able to cure your conditions
and improve your sexual health and stamina. Enjoy ...
545
Chapter 108
Best Yoga Exercises for Weight Loss
Simple Yoga Exercises for Systematic Weight Loss
In this final part of the series on Best Yoga for Weight Loss, I will
include part 1, and also complete the Basic Yoga for Weight Loss Set
that I had started in part 2, so you will have a complete illustrated
guide of yoga poses and exercises to burn fat, lose weight and get fit.
(Part 1 is below)
Can You Lose Weight With Yoga?
You can absolutely lose weight with yoga and there are enormous
advantages to using yoga for weight loss over other artificial means
and methods. In this 3 part series I am going to first discuss why
yoga is good for permanent and safe weight loss, and then, in the
second part of the series, I am going to give you a great set of yoga
exercises for burning fat and losing weight.
The set in part 2 is going to become part of the free online yoga
classes here on Mastery of Meditation and Yoga. The current weight
loss program that is already available there, uses the excellent Online
Yoga Exercises for Healthy Weight Loss Exercises Set, and this
upcoming set will give you more choices and variety in selecting an
effective yoga for weight loss program.
The great thing about the set in part 2 is that it is designed for those
who are overweight or obese, and thus, can be used by those who are
new to yoga or severely out of shape. Don't think for a moment that
this means the exercises are not going to be effective. These yoga
exercises are tried and tested techniques for effective weight loss, and
are part of various yoga therapy programs around the world. More
546
about this set in part 2 of the series, but for now let me go over why
you should choose yoga to help you achieve your weight loss goals.
This list of reasons is really quite long, but let me just point out the
top five reasons why you are better off using yoga to help reduce
weight, as opposed to being suckered in by all the other quick weight
loss gimmicks, pills, gadgets and diets out there.
Top 5 Reasons to Choose Yoga for Weight Loss:
1. Better Overall Health:
Losing weight by doing yoga, also conditions all the internal organs
and systems, in addition to getting rid of the excess fat. This means
that not only will you lose the weight, but as you continue your
practice, you will find yourself getting more and more healthy and fit.
In addition, you will enjoy all the profound benefits that yoga bestows,
and not just the weight loss aspect.
You can read about these enormous benefits of yoga in the following
articles:
Top 10 Health Benefits of Yoga

7 Rapid Benefits of Kundalini Yoga Practice
2. No Bad Side Affects:
Always remember that the body has a blue print of perfect health and
always tries to return to this state. You should always try to work with
the body, in it's efforts to return to perfect health. Yoga and Ayurveda
(the Indian holistic science of life and longevity) are designed to do
just this. On the other hand, when you use chemical, surgical or other
such quick fixes, you tend to not work holistically with the body, and
even as you are fixing one problem, you tend to create many more.
So using Yoga for weight loss is the best way to intelligently and
naturally lose the weight and help the body return to optimum health.
547
For more on this concept, you can read the following article:
The Key to Natural Healing
3. Permanent Weight Loss with Yoga:
Experience of the yoga therapy programs to treat obesity have shown

that weight lost from yoga therapy has proven to be permanent. This
is certainly not the case when you use chemicals and other gimmicks.
The weight lost by those methods tends to return in a hurry once they
are discontinued. This is not the case with yoga, as long as you
maintain at minimum, a healthy diet as prescribed by Ayurveda.
These diets are almost always a part of the treatment in general, and
these diets are such that they can be maintained comfortably
throughout one's life. They are not extreme or unreasonable diets.
You can read more about such a diet in the following article:
Healthy Ayurvedic Diet to Burn Fat and Lose Weight
So when you use yoga for weight loss, the body is gently brought back
into alignment and underlying causes for the weight gain, whether
they are emotional or bio-chemical, are also resolved. Also, since
yoga works with the body to achieve optimum health, the excess
weight once shed is no longer regained when the yoga is stopped. I
would though recommend continuing the yoga practice if you can, so
you can continue to obtain all the other benefits that such practice
bestows.
4. Yoga Weight Loss Solution is for Free:
Why pay for a solution, which is going to create bad side affects and
not going to work in the long term anyway, when you can have a
successful weight loss solution from yoga for FREE. You can no
longer make the excuse that yoga classes are expensive, etc,
548
etc, because on this website, they are all free. If you see the
online classes page, you will see the thousands of readers who have
taken and benefited from these classes. So I don't see how you can
go wrong here. Not only do you succeed in your weight loss goals, but
also you get all the additional benefits of yoga, and you get it all for
free .
5. Extreme Exercise is Not Necessary:
You will see from the upcoming yoga set in part 2 of this series that
even gentle yoga exercises done with moderate effort are good
enough to put you on track to meet your weight loss goals. So you
don't need to undertake an extreme fitness regime. Such regimes are
generally short lived anyway and can be injurious to the body. Yes,
when doing yoga in this sensible way the weight loss is not going be
happen overnight, but you can expect to consistently lose about 5
pounds a month safely and naturally, without doing any harm to your
body or mind.
So stay tuned for part 2 of this series where I will be detailing for you
one of the best yoga sets for losing weight safely and permanently.
(Part 2 and 3 combined for you below)
Yoga for Weight Loss Set
Lose Weight with Effective Yoga Exercises and Poses
In part 1 of this series on Best Yoga for Weight Loss, I answered the
question, Can You and How to Lose Weight with Yoga? I hope that
article has motivated you to take up yoga to help you achieve your
weight loss goals safely and naturally. In this part the series, I am
going to start detailing for you the basic, but effective, yoga poses for
helping you lose weight and get healthy.
549
Also, as I mentioned in part 1 there is a great weight loss yoga set
already on the website and you can find that set here: Online Yoga
Exercises for Healthy Weight Loss. This set has helped many
successfully lose weight and you will find their testimonials in the
comments section of the article as well. To further inspire you to take
up yoga for weight loss, here is one of the latest comments from a
reader.
Kelly writes:
I love you!!! haha you have helped me drop the 20 lbs that kept me
from being ME!
thank you!!
Basic Yoga Exercises for Weight Loss Overview:
So, I already have such a great weight loss set on the site, why create
another one? There are 2 reasons for this.
1. New Set is Suitable for Everyone:
Although the Yoga for Healthy Weight Loss set is comprised of fairly
simple yoga exercises, they do require some degree of fitness to
practice. In other words, if you are badly out of shape you will find
that set more challenging to do. For this reason I want to give you the
Best Basic Yoga Exercises for Weight Loss set, as even those
struggling with obesity and significant excess weight can do this set.
In addition, many new moms contact me to help them realize their

weight loss goals, and it is important for them to practice gentle yoga
exercises as opposed to vigorous ones, until they are fully healed. So
this set will give them a nice option to begin working towards getting
back in shape as well .
550
2. Variety Helps Fitness:
Those familiar with health and fitness sciences know that the body get
acclimatized to exercise routines, and you tend to get diminishing
returns over time. So varying your exercise routines is good for
promoting better muscle and overall fitness. This new set will give you
that variety. In addition, of course, there are many more excellent
sets in the Free Online Yoga Sets E-book, so do check those out as
well to add to your routines.
How to Practice Yoga for Weight Loss:
Before I jump into the set please remember it is important to follow

the guidelines for yoga that I have put together in the following 2
articles: 10 Important Guidelines for Kundalini Yoga Practice and
Essential Beginner's Guide to Yoga Practice. Also, please read the
disclaimer (Ask your doctor, don't sue me, etc. etc. ).
Each yoga pose and exercise below has a link to the document
with all the details about that technique, so you can read more
about it by heading over to that article. These poses and exercises are
from across both great schools of yoga, hatha yoga as well as
kundalini yoga, and you will find many of them used in the yoga sets
and free online yoga classes that are offered here on the blog as well.
Also, I will be putting together another free online weight loss class as
well, which will incorporate this set.
The way I want you to approach this set is as follows:
If you are very out of shape or obese, just start with the first 2
exercises for the first week. Then move ahead and keep adding the
following 2 exercises every week, till you are doing the entire set. For
those is better shape you can start with 4 or more exercises, as per
your level, and keep adding the ones further down in time.
551
So if you are obese, do exercises 1 and 2 for week 1; then do
exercises 1, 2, 3 and 4 for week 2; then do exercises 1, 2, 3, 4, 5, 6
for week 3 and so on till you are doing the entire set.
Make sure you don't over strain, and just keep at it consistently.
Again, let me remind you this set is comprised of yoga poses that have
proven to be excellent for weight loss if done consistently over time.
You should be aiming to lose about 5 pounds per month. This rate is
very comfortable for the body and when lost in this gentle and safe
manner, you will find that your body weight set point has realigned
itself, and that with just a healthy diet you can keep the weight off
(see part 1 for more on this). In addition, to the weight loss you will
also find yourself much healthier, happier and holier .
Below you find the Best Yoga for Weight Loss Set, complete with
illustrations and practice tips.
Best Yoga Set for Weight Loss:
Weight Loss Yoga Exercise #1: Yoga Single Leg Rotations:
The first exercise is from the popular video Core Abdominal Power
Yoga Set and are the Single Leg Rotations. The video is below for
you as well, but I have also given you exercise details below that. The
first place to start a fitness routine is by strengthening the abdominal
muscles and building your core strength. This workout for the first
week or two will prepare your body nicely for the rest of the weight
loss exercises to come.
Video of Single Leg Rotations
(From Core Abdominal Power Yoga Set)
552
1. Single Leg Rotations Kundalini Yoga Exercise: (Chakra
Padasana)
a. Guided Instructions for Single Leg Rotations:
 Raise your right leg up to about 45 degrees.
 Do 2-10 rotations in 1 direction and then without resting rotate

the same leg in the other direction (counter-clockwise).
 Repeat with the left leg.
b. Duration: You can build up to 1 minute / leg. You can start with 2-4
rotations per leg, per direction and build up from there.
c. Benefits:

abdominal muscles.
d. Practice Tips:
553
stretch.
 Start with just normal breathing and only incorporate Breath of

Fire once you feel ready.
 You can also take rest as needed.
Yoga Exercise #2 - Kundalini Yoga Stretch Pose:
In case you thought you were done with the ab work, sorry you need
to do another stomach exercise as well to ensure we get your back
and core muscles strengthened . So after you do your Single Leg
Rotations, take a short break and then do Kundalini Yoga Stretch
Pose as described in that article.
Please feel free to use the single leg modification of this exercise as
described in the article. Also, you can take multiple breaks in
between. Try to complete 1 minute, by taking as many as 4-8 breaks
in between as necessary.
Kundalini Yoga Stretch Pose Illustration
554
Weight Loss Yoga Pose #3 - Bhujanga Asana:
The next exercise that you should move onto is the famous Cobra
Pose for Healthy Back. This will start to work on your arms,
shoulders and back, as well as other important body systems and
internal organs.
Again, take breaks coming in and out of this pose. For the purpose of
this set, start with the version where you come into the raised position
and hold it for some time. Later as you get fitter, you can do the
cobra push-ups, where you go up and down in cobra pose.
Start with 4 rounds of 10-15 seconds each, and build up from there.
Cobra Pose Illustration
Weight Loss Yoga Pose #4 - Locust Pose
Locust pose was recently added to our Online Hatha Yoga Picture
Galleries, and just in time too, as it is needed for this set . The
Classical Hatha Yoga Pose - Locust Pose article will give you all
the details for this excellent posture.
555
Again, use the single leg variation for beginner's if you are just
starting out and for the purpose of this set try to do 4 rounds, holding
each round for 10-15 seconds each. Build up from there.
Locust Pose Illustration
Weight Loss Yoga Exercise #5 - Tree Pose
Hatha Yoga Tree Pose for Balance is the next posture of the set.
Here is a new illustration of this pose below, except I would like you to
do the variation where you bring your hands above your head, as
demonstrated by my son Shivum in the original article. In that
variation of the pose, again bring your hands together in Namaste
Pose as shown, but now raise them above your head as straight as you
can.
Be careful not to lose your balance with doing this posture and if you
have trouble with it simply do Palm Tree Pose (Easy Yoga Pose for
Stretching and Warming Up - Palm Tree Pose) instead.
You can do up to 1 minute per side, taking breaks in between as
required.
556
Illustration of Palm Tree Yoga Pose
Weight Loss Yoga Pose #6 - Forward Bend - Paschimothan

Asana
It is now time to the pose which should be an integral part of every

daily yoga practice. This is important Forward Bend. You will find the
details in the following article: Best Hatha Yoga Pose for Healing.
It's important to stretch only as far forward as you can comfortable
doing. If you practice this pose consistently you will see your flexibility
557
improve steadily for sure. You can do 2-4 rounds of this pose, holding
each time for about 1 minute.
Illustration of the Paschimothan Yoga Asana
Weight Loss Yoga Exercise #7 - Bow Pose
We are getting to slightly tougher poses now in the weight loss set.
These poses take more energy to do, but they will really help you burn
fat and tone difficult regions of the body. Make sure you use the
beginner modifications for them if you are not ready to do the full
versions.
In addition, you can start to include Breath of Fire for these exercises
as well. Breath of Fire will help increase the benefits of these poses
and also, increase heat in the body, open up your energy pathways
and help burn up toxins and fat.
The next exercise is Kundalini Yoga Bow Pose. This exercise will
work on your thighs, hips and abdomens and is good for weight loss.
You can do 1-2 minutes, taking breaks as required.
558
Illustration of Yoga Bow Pose
Weight Loss Yoga Posture #8 - Camel Pose
Another excellent pose for targeting the thigh area and the abdominal
region is Camel Pose. Again, remember to use Breath of Fire in order
to maximize the benefits.
You will find details of this posture in the article, Illustrated

Kundalini Yoga Camel Pose for Optimal Health. I have give both
illustrations for this pose below, the modified version as well as the full
version.
Try to do 1-2 minutes with breaks in between.
559
Picture of Yoga Camel Pose (Beginner's Version)
Picture of Yoga Camel Pose (Full Version)
Weight Loss Kundalini Yoga Pose #9 - Yoga Spinal Twists
The next pose will really bring the focus to your abdominal and
stomach region and will work to tone all the muscles in this problem
area. It is also very good for the back and entire digestive system.
Note that for this exercise you are not using Breath of Fire, but instead
will inhale as you twist to the left and then exhale as you twist right.
560
There are 2 good version of Spinal Twists, both will help you with
burning calories, fat and toning the abs. Below I give illustrations of
the version where the hands are behind the back. You will find the
details for this exercise in the article, Lower Back Exercise - Yoga
Spinal Twists.
The second version, which gives you better range of motion, the hands
are grasping the shoulder, with elbows up and at shoulder level. The
second version is described in the following article, where there is also
a video demonstration for you. It is called Yoga Twists and is exercise
#4 of the great Spinal Warm Series.
1-3 minutes of this exercise with breaks as required will do you

wonders.
Picture of Yoga Spinal Twist (Twist Left)
561
Picture of Yoga Spinal Twist (Twist Right)
Weight Loss Yoga Pose #10 - Yoga Bridge Pose
The last pose in this set is Bridge Pose. It is part of the excellent
Beginner's Morning Yoga Set (exercise #3), and also has a good
variation for beginner's who cannot come into the full posture. This
pose is great for your arms, shoulders, back, thighs and hips.
You can come into the pose and hold for as long as comfortable and
then take a break when necessary. You can build up to 1-3 minutes.
Here is the video which has a demonstration of this pose.
Weight Loss Ending Yoga Pose #11 - Shav Asana - Corpse Pose
I have been stressing the importance of this pose for quite some time
and it is simply doing corpse pose at the end of your yoga set. So, no
matter how many of the above exercises you are doing, you should do
Corpse Pose afterwards. The more exercises you do, the more time
you need to spend in this pose, allowing the body to assimilate the
benefits of the exercises. So if you do the entire set, you should do
corpse pose for almost 10 minutes. During this time, relax completely
and let the body heal, evolve and reshape itself according to your
desires.
562
Here are the details of how to practice this most important posture.
Best Yoga Exercise for Relaxation and Stress Relief.
Best Yoga Exercises for Weight Loss Summary:
This set will become part of the Free Online Yoga and Meditation
Classes on the website. In particular it will be part of an entire second
program to help you achieve your weight loss goals. Remember to
follow the cautions I have laid out in the guideline articles and to check
with your doctor prior to starting any new fitness regiment. In
addition, remember that safe and healthy weight loss is not achieved
overnight, but if you commit yourself to a regular yoga practice, you
will surely love the results you get, and best of all, not lose these
results easily.
563
Chapter 109
SM Meditation Program: Yoga for

Meditation Set
SM Meditation Program
This set should take you 40 minutes to do. It is to be done daily for
the first 4 weeks as part of the Phase 1 Yoga for Meditation physical
work.
1. Long Deep Breathing (LDB):
a. Description: Sit in Sukh Asan (choose the leg position of your

choice as described in Chapter 7: SM Meditation Program Basic
Meditations) with your hands grasping your knees and breathe by
taking full deep breaths through the nose. The key to LDB is to fill
the lungs entirely on the inhalation and then empty them
completely on the exhalation. The diaphragm is kept relaxed and
the stomach expands out on the inhalation and back in on the
exhalation.
b. Breath: LDB
c. Duration: 5 minutes
d. Benefits: LDB is excellent for expanding ones lung capacity and

bringing in maximum amount of oxygen in every breath. It
promotes healing and helps build the nervous system.
e. Notes: If you feel dizzy return to normal breathing, but in general

LDB should not pose much difficulty for you. If 5 continuous
minutes is too much intersperse with normal breathing as required.
564
2. Relax in Shav Asan:
a. Description: Lie flat on your back in Shav Asan have your hands
out to your sides with the palms facing slightly upward, the legs
are shoulder width apart and everything should be relaxed.
b. Breath: Normal Breathing
c. Duration: 1 minute
d. Benefits: Shav Asan is the best posture for relaxing completely as

it provides maximum support to the entire spine and back.
Relaxation between exercises gives the body a chance to
consolidate the gains that the exercise produces and rejuvenate
the areas of the body that are the focus of the exercise.
e. Notes: Don’t fall asleep. Especially if you are not used to waking
up early and are trying to do the SM program in the morning.
3. Breath of Fire:
a. Description: Sit up in Sukh Asan with your hands grasping your

knees and begin breathing rapidly though the nose with equal
emphasis on the inhalation and exhalation- like very fast sniffing.
Keep the abdomen relaxed and allow it to pulse automatically with
the breath. Remember that the breath is not taken in very deep
and the pace is fast, about 3 cycles per second.
b. Breath: Breath of Fire
d. Benefits: Breath of Fire is the breath to do when you want to

increase your energy and quickly oxygenate your blood. It
generates heat it the body, helps detoxify your system and brings
565
your entire system under one rhythm.
e. Notes: If you feel dizzy slow down the force and/or speed at which
you are doing the breathing. Or you can substitute Long Deep
Breathing for BOF until you feel ready to switch to BOF again.
4. Relax in Shav Asan: [Repeat #2 again for 1 minute]
5. Butterfly Stretch:
a. Description: Sit with your back straight and the soles of your feet
together. Interlace your fingers around your feet and using your
elbows as levers push down on your inner thighs or calves so your
knees approach the floor.
b. Breath: BOF (Breath of Fire)
d. Benefits: This posture stretches the inner thighs and groin. It

transmutes sexual energy to higher frequencies to be used for
other bodily functions. It is a fundamental stretch for any
meditator and helps one to sit cross-legged with greater ease.
e. Notes: Don’t press down to the point of pain, just enough to feel a
good stretch.
6. Hamstring Stretch:
a. Description: Sit up with your legs extended away from of you.

Lean forward from the waist (don’t arch your back down) and
keeping your knees straight try to hold your legs as far down as
possible. If you can hold your toes pull them back towards you. If
you can’t hold your toes, arch your feet back towards you to impart
a stretch on the calves.
566
b. Breath: BOF
d. Benefits: This posture stretches the longest nerve in the body

(sciatic nerve), which is important for longevity and overall health.
It also stretches the entire back of the body and is a fundamental
stretch that should be practiced daily.
e. Notes: Don’t bounce when doing this stretch. As you feel your
muscles starting to relax accent the stretch further gently.
7. Knee to Chest:
a. Description: Lie on your back and bring your right knee to your
chest. Wrap your arms around your knee and pull down towards
your chest to accent the stretch. Repeat with the left knee.
b. Breath: LDB
c. Duration: 1 minute / sided.
d. Benefits: This helps loosen the hips and stretches the groin.
e. Notes: This is a simple stretch but works on the all-important hip

area which is often stiff and the culprit in many injuries.
8. Frog Stretch:
a. Description: Continue to lie on your back and bring both legs up

into the air with the soles of the feet pointing up towards the sky.
Reach up with your arms and hold onto your feet and pull your
knees down towards your armpits. The legs should be spread
wide, creating a stretch in the groin area. You should be holding
your feet from the inside such that the backs of your hands are
facing each other and your fingers are curled around the arches of
567
your feet.
b. Breath: LDB
d. Benefits: Stretches the buttocks, groin and hips.
e. Notes: This is a very comfortable stretch. Just be sure that you

are holding onto your feet the right way (inside out).
9. Bridge Pose:
a. Description: This pose is also called modified wheel pose or

tabletop pose. Bring yourself up on the palms of your hands and
the soles of your feet. You should be facing the sky. Press
upwards with your hips such that your torso is parallel to the
ground. Your fingers are pointing backwards (away from your
feet).
b. Breath: BOF
d. Benefits: Strengthens the lower back, arms, shoulders and

nervous system.
e. Notes: If you can’t do 2 minutes at a stretch take a break and

then come into the posture again. If you find this posture too
difficult do the following modification. Interlace your fingers and
bring your arms and hands under yourself. Now push up with your
hips and raise them up while at the same time push down into the
floor with your arms. Your feet are flat on the floor as before.
Your chin should be tucked in towards your chest.
568
10. Relax in Shav Asan: [Repeat #2 again for 1 minute].
11. Cobra:
a. Description: Roll onto your stomach, let your feet rest flat on the
floor, place your hands under your shoulders and lift your chest
and head up arching your back as you rise. Your hips should stay
on the ground. Look up.
b. Breath: LDB
d. Benefits: Adds flexibility and strength to your lower back.

Improves your digestive system.
e. Notes: Go only as far up as is comfortable and take a break if 2

minutes is too much.
12. Knee Bounce:
a. Description: Sit up with your legs extended in front of you. Bend

your left leg and place your left ankle high up on your right thigh.
Hold onto your left knee with both hands and bounce the knee
gently up and down. Repeat with the other leg.
b. Breath: BOF
c. c. Duration: 2 minutes / sided. Benefits: This exercise

targets exactly what a meditator is looking for. Flexibility in the
hips so that one can sit in Sukh Asan at ease.
d. Notes: Let gravity do the work, on the way down don’t push
aggressively. Do not force the knee towards the floor.
569
13. Cradle Rock:
a. Description: Staying in the same position as in 12 above cradle

your left leg. To cradle the leg hold onto the left leg with your left
arm from underneath (your left elbow will be on the inside of the
knee joint and you will be holding your left foot from underneath)
and with your right hand hold the left foot. Then rock your leg
back and forth bringing the ankle towards your chin. Repeat with
the other leg.
b. Breath: BOF
c. Duration: 2 minutes / side
d. Benefits: This exercise perfectly complements the previous one

and together they are meditators best friends.
e. Notes: Be careful of your knees, do not strain, and only bring your
leg up as high as is comfortable.
14. Split Stretch:
a. Description: Now extend both legs out wide in front of you and
lean forward from the waist and grasp as low on the legs as you
can. If you can grasp the toes and pull them back towards you, if
you are not holding your toes arch them back towards you to force
a stretch in the calves.
b. Breath: LDB
d. Benefits: This posture is often used as an indicator for determining

a person’s flexibility; it stretches all the lower muscles of the legs
as well as the groin area.
570
e. Notes: Again be careful of your knees and groin, and don’t overdo
it.
15. Spinal Twist:
a. Description: Sit up in Sukh Asan hold your shoulder with hands

bringing your elbows out to the side and up to shoulder height and
twist to the left and then to the right. You are twisting at the waist
and your head goes with the direction of the twist. Twist at a
moderate pace.
b. Breath: Inhale when you turn left; exhale when you turn right.
d. Benefits: This exercise loosens up your entire back and helps your
digestive system.
e. Notes: Breathe forcefully to get your energy going.
16. Relax in Shav Asan:
a. Description: You are now ready for your Meditation Session. As

you relax with every inhalation feel yourself being filled with health
and awareness and with exhalation feel disease and ignorance
leaving your body.
b. Breath: Relaxed and Smooth.
d. Benefits: Relaxes your mind and body and gets you ready for
meditation.
571
Chapter 110
Yoga for Kids - A Comprehensive Guide to

Teach Children Yoga
How to Teach Kids Yoga
This comprehensive guide for kids’ yoga combines the Yoga for Kids
Part 1 and Part 2 articles into one article for easy reference, linking
and book marking.
In the articles Kids Meditation Techniques with Videos and How to

Raise Enlightened Children, I provided some nice easy meditation
techniques for children and also, we discussed how to approach raising
exceptional children. Now I would like to give you another awesome
tool for helping raise your children so that they can achieve their
maximum potential in this life, and the tool is of course none other
than Kids Yoga.
Before jumping in, I would like to thank my teacher under whom I

studied and was certified for teaching Kids Yoga: Shakta Kaur Khalsa.
Since there are a lot of kids yoga poses I want to share with you, I
have broken this topic down into a series of articles. Here in part 1 of
this series, I will present some standing kids yoga poses and also go
over the guidelines and benefits of kids’ yoga.
It is a good idea to be familiar with the general guidelines for yoga and
kundalini yoga practice and you can get those details is the following 2
articles:
 Essential Beginner’s Guide to Yoga Practice

 10 Important Guidelines for Kids Yoga Practice
572
Guidelines for Kids Yoga:
I have gone over the guidelines and benefits of kids yoga in the article,
Yoga for Kids Guidelines and Benefits, but am going to include this
information in this article as well, so you can access it all in one place.
1. Children under 6 you can do up to 1 minute / exercise. The total

time for the kids’ yoga session can be up to 15 minutes.
2. Children 6 and above can do up to 1 1/2 minutes / exercise and

the kids yoga session can last up to 25 minutes.
3. Encourage the child to do the pose correctly, along with the

breathing, but don’t force perfection. Use lots of positive
reinforcement to help the child learn and improve.
4. Take frequent little breaks in between, during which encourage

meditation and being still. A break after strenuous exercises is a
must.
5. Always demonstrate the posture or exercise, rather than try to

just explain it. Use this technique even when trying to correct
their poses.
6. Encourage the children to practice with their eyes closed when

so indicated by the exercise. This will teach them the profound
art of looking and feeling what is happening within them.
7. Remember even kids’ need to warm-up before doing vigorous

yoga.
8. Kids tummies should also not be full when doing yoga.
9. Comparisons are odious. Never compare the children with each

other.
573
10. Start them off with joining you towards the end of your yoga
practice. This is one of the best ways to inspire kids to start
yoga.
Benefits of Children’s Yoga:
1. Builds their confidence and self-esteem.
2. Improves their powers of concentration and focus.
3. Develops their brain and intellect.
4. Excellent for their bodies and health. Promotes balance,

flexibility, coordination and strength.
5. Helps them cope with stress and difficult emotions.
6. Develops their creativity and imagination.
7. Sharpens and expands their awareness.
8. Helps them develop calmness.
Tips to Help Teach Children Yoga:
The most important things to remember with kids’ yoga is to keep it

fun keep it open and keep it simple. Below you will find a collection of
kids yoga poses, demonstrated by my son Shivum when he was about
four and a half. The poses are for you to use in designing your yoga
sets for the children.
There are many fun ways to encourage the children to learn and do
yoga and here a few ideas for doing this. Let your creative juices flow,
I am certain many more good ideas will come to you as well.
574
 Imaginative stories are some of the best ways to teach yoga to
kids. A trip through the jungle, etc, is a perfect way to
incorporate doing the poses as you journey onwards. Do cobra,
bear, tree mountain, etc, as you come across these in your
story.
 Follow the leader is another great way to get kids to be creative

and do the yoga poses. You can lead and do your favorite
poses, and then the kids can lead turn-by-turn doing theirs.
 Yoga shows are great too and kids love nothing more than
having your attention as they can put on a show of all the yoga
they have learned.
Kids Yoga Poses (Standing Kids Yoga Poses)
Kids Yoga Pose #1: Yoga Archer’s Pose:
Good for mental focus, confidence and energy. Also, good when the
prince has to hit the target to free the princess . Get more details of
this excellent pose here: Kundalini Yoga Archer’s Pose.
575
Kids Yoga Pose #2: Yoga Mountain Pose:
Stand up nice and tall and reach up high in the sky with your palms
together. Journey to the Himalayas anyone? Good for stretching the
whole body and expanding one’s energies.
Kids Yoga Pose #3: Yoga Tree Pose:
Here is an article with gives all the details you need for this great
pose: Yoga Tree Pose for Balance. Good for building balance and
agility. Good for the brain development and concentration.
576
Kids Yoga Pose #4: Sri Rama Pose:
Well here is Shivum doing a pose that he wanted to do, even though it
is not part of the traditional schools of hatha or kundalini yoga. It is
the pose that Sri Rama takes when he is giving his blessings to
others. It is never too early to learn about giving and devotion.
Kids Yoga Pose #5: Yoga Jumping Jacks:
Jumping Jacks are great for kids in many ways. They not only help
develop coordination and strength, but they also help develop the
brain and concentration. Start in mountain pose and then jump to the
pose shown below and then jump and return to mountain pose.
577
Yoga for Kids Part 2
Below, I am going to give you tons more kids yoga poses, along with
their overall benefits, which you can use to design your own yoga sets
for children. Also, please note that all these kids yoga poses are great
for adults too , and give the same benefits to you as they do for the
little ones. So feel free to include them into your daily yoga practice
as well.
A great way for to encourage kids to do yoga and meditation, is by

showing them other children enjoying and doing that practice. That is
the primary reason for having Shivum demonstrate the kids yoga
poses for this series. You can find his demonstrations of kids
meditations in the following article: 3 Easy Kids Meditation Techniques
with Videos.
More Kids Yoga Poses (Floor Kids Yoga Poses)
Kids Yoga Exercise #6: Yoga Rock-n-Roll:
Yoga rock-n-roll is a great way to warm-up. It can also be used in

between exercises, to go from positions done on one’s back to other
positions which require one to sit or stand. Good for the back, spine
and distribution of blood and energy throughout the system. Very
good for adults too. This exercise almost always finds its way into my
personal sets.
578
Kids Yoga Pose #7: Yoga Bowing Pose:
Want to fee humble? Want to feel devotional? Want to show respect?

Bow. Bowing is an integral part of Zen Buddhism and of course, all
other traditions as well. It just shows adoration, love and respect for
the higher powers in life. Yoga Bowing Pose below perfectly
encompasses this attitude. Also, useful when the Knight meets the
King .
Kids Yoga Pose #8: Yoga Baby Pose:
Anytime you feel you have overdone it and need a break this is the
pose to rest and relax in, assume baby pose and relax. It calms the
mind and soothes the nervous system.
579
Kids Yoga Technique #9: Yoga Shoulder Shrugs:
Great way to warm-up and get started is by doing yoga shoulder

shrugs. It is also a great way to release stress. You can encourage
kids to use this exercise anytime they feel overwhelmed by too much
stress or tension. Inhale up and exhale powerfully as you lower your
shoulders. The starting position and ending position of this exercise
are illustrated below.
580
Kids Yoga Exercise #10: Yoga Bear Walking:
This is a great kundalini yoga exercise. It will strengthen the child’s

arms, shoulders, chest and legs. It will also release the hips and
promote flexibility in the hip joint, which is most important to avoid
injuries. The kids, of course, love crawling around like a bear. Two
illustrations are below for this exercise.
581
Kids Yoga Pose #11: Yoga Bridge Pose:
Yoga bridge pose if a part of the very popular Kundalini Yoga Morning
Wake-up Series, which is part of the Free Online Introduction to Yoga
& Meditation course here on Mastery of Meditation and Yoga. Bridge
pose is excellent for the immune system and also, builds leg, arm,
shoulder, and back strength.
Kids Yoga Position #12: Yoga Cobra Pose:
Cobra is an excellent yoga pose which is part of all schools of yoga. It

is very good for flexibility and your back. You can get lots more
details about this pose from the following chapter of the Free Online
Hatha Yoga Poses E-book: Cobra Pose for Healthy Back and More.
582
Kids Yoga Exercise #13: Yoga Leg Lifts:
This kundalini and hatha yoga exercise is an integral part of many

abdominal yoga sets. You will find it in the following set Excellent Ab
Yoga Set for Shaping Stomach. It is great for building core strength
and good for their little digestive systems as well.
583
Kids Yoga Pose #14: Yoga Lion Pose:
Well you can just imagine the fun kids have in doing these two poses
below. Adults ought to do them to. It will help you break free of your
inhibitions and is a great way to detoxify as well. In the second pose
below, have them roar like a lion. In the first pose, have them stick
their tongue out as far as they can.
Kids Yoga Pose #16: Yoga Plank Pose:
584
Here is Shivum doing a variation of plank pose, also sometimes
considered a variation of bridge pose. It has similar benefits to
forward plank pose, which I demonstrated in the Free Online Kundalini
Yoga Exercises E-book, in the following chapter Yoga Plank Pose.
Kids Yoga Exercise #17: Kundalini Yoga Punches:
Here is another kundalini yoga exercise that the kids absolutely love to
do. Punch, punch and punch. Encourage them to use this exercise to
break through and conquer their fears. Have them breath out
forcefully as they punch out with alternating hands.
Kids Yoga Pose #18: Yoga Spiderman Pose!
585
Sure why not? Like I mentioned, yoga with kids should be open and
fun, so allow them to incorporate things they love into their practice.
Here Shivum is doing Spiderman, which is actually a pretty hard pose
to do, and is great for opening up the groin and promoting flexibility.
If they want to incorporate Dora the Explorer, Thomas the Train or
Lightening McQueen into their practice, find creative ways to do so. It
will help your creativity and make doing yoga more fun for them.
Kids Yoga Pose #19: Yoga in Sink Pose:
586
That is just the little yogi of the family, Taran, taking a self made bath,
after a tough yoga practice .
Summary of Yoga for Kids:
This comprehensive guide should give you plenty of information as

well as poses to teach your children the wonderful art of yoga. In the
future, I will continue to provide more information, as well as more
yoga and meditation techniques to help you raise exceptional children.
587
Chapter 111
Yoga Exercises for Eye Care
Yoga Set for Vision
A few readers now have requested yoga exercises that would be

helpful to them for general care of their vision and eye problems, and
yoga certainly has some nice recommendations for that. The set
below is a simple, yet effective set, to help you gently improve your
vision or maintain the good health of your eyes.
This set will be Chapter 8 of the Free Online Kundalini Yoga Sets E-
book, where each chapter is a unique set to help you with a particular
dimension of your being. The free e-book includes sets such as the
Fountain of Youth Yoga Set, the Healthy Weight Loss Yoga Exercises
and the Beginners Kundalini Yoga Series.
Background of Yoga Exercises for Eye Care:
The yoga set below could well have been part of the Clever Yoga Tips
for Busy People Series, as it is quick to do and can be easily done
anytime you have a few free minutes to spare. If you have more time
you can repeat this set more than once if you like.
Benefits of Yoga Exercises for Eye Care:
 Helps improve vision.
 Helps improve focus.
 Helps strengthen the eye muscles.
 Helps coordination between both eyes.
588
 Helps relax the eyes by relieving tension and stress in the eyes
muscles.
Yoga Exercises for Eye Care Set:
 Begin by taking 5 deep breaths and relaxing the muscles in your

face and around your eyes.
 Next practice Palming: Palming is done by vigorously rubbing

your hand together until your palms get warm and then gently
covering your eyes with your palms, allowing the warmth to
relax and nourish your eyes. This can be done anytime in
between the following exercises, whenever you feel you need to
give your eyes a break.
 Blink several times quickly. Relax for a few moments.
 For all the movements below, look without moving your head
and count 1 round when you have looked in both the indicated
directions.
 Side to Side Movement: Look side to side, left to right, without

moving your head 5 times.
 Up and Down Movement: Look up and down 5 times.
 Diagonal Movement: Look from bottom left to upper right 5

times.
 Diagonal Movement: Look from bottom right to upper left 5

times.
 Circular Movement: Move your eyes clockwise in a big circle 5

times.
589
 Circular Movement: Move your eyes counter-clockwise in a big
circle 5 times.
 Nose Tip Focus: Hold your right arm out with your thumb up.
Now focus on your thumb tip as you bring it slowly towards your
nose. Upon touching your nose continue to gaze upon your
thumb tip for a few moments, and then straighten your arm
again, while continuing to focus on your thumb tip. Repeat 5
times.
 Close your eyes, relax and perform palming.
590
Chapter 112
Yoga Positions for Beginners | Basic Yoga

Poses
Beginner’s Yoga Poses

Basic Yoga Positions
It is time to expand the Free Online Yoga & Meditation Classes offered
here at Mastery of Meditation & Yoga, and the class I am planning to
add next is a Beginner’s Yoga Class (now online). The class will
consist of the best yoga pranayama techniques for beginners and it
will also incorporate the beginner’s yoga positions that I have detailed
below.
This yoga set, is built using basic yoga poses and exercises, but just
because the positions used are not advanced or complicated, does not
in any way lessen the value of this set. It is an excellent set to
incorporate into your daily yoga practice and has been carefully
designed to work on each and every aspect of your being.
This set will also make up Chapter 11 of our popular Free Online
Kundalini Yoga Sets E-book. The poses and positions that make up
this set can be found in the following two free online books: Free
Online Kundalini Yoga Exercises E-book & Free Hatha Yoga Poses E-
book.
Benefits of Yoga Positions for Beginner’s | Basic Yoga Poses Set

As I mentioned above, this set has been carefully designed to be
beginner friendly and also, designed to ensure that it works upon all
major aspects of your being in a balanced and harmonious way. The
detailed benefits of each exercises, along with cautions and practice
tips, can be found in the article devoted to each pose, below though
are the overall benefits that this set bestows when practiced
consistently.
591
 Promotes overall flexibility and strength.
 Clears blockages and increases energy flow.
 Triggers the natural healing capacity of the body, promoting

health and well-being.
 Promotes peace and emotional balance.
 Purifies one’s energy and raises one’s level of vibration and

consciousness.
 Improves balance and coordination.
 Helps increase metabolism and assists in weight loss.
Yoga Positions for Beginner’s Practice Details:
The following two articles are important for beginner’s to read as they
provide guidelines on how to practice yoga:

Remember the golden rule is please do not overdo anything.

Especially if you are a beginner, please use the beginner’s version for
the exercises wherever provided and back off if you feel uncomfortable
or dizzy. Each exercise title is a link to the chapter with the details for
that exercise. For all the poses in this set illustrations have also been
provided.
592
technique in Kundalini Yoga and is extensively used in conjunction with
the yoga poses.
Yoga Positions for Beginner’s | Basic Yoga Poses Set
beginners is given whenever required, so make sure you use those
modifications as you start out.
1. Kundalini Yoga Butterfly Pose:
Butterfly Pose
593
2. Kundalini Yoga Cat-Cow Pose:
 Breath: Inhale in cow pose, exhale in cat pose
Yoga Cat Pose (Exhale)
Yoga Cow Pose (Inhale)
594
3. Yoga Cobra Pose:
 This is a very basic yoga pose that is part of every school of

yoga practice. It can be done with the elbows bent and also
done with the elbow straight. Beginner’s should be careful with
their lower back and elbows, and should take frequent breaks if
they get tired holding the pose.
Cobra Pose w/ Straight Elbows
595
Cobra Pose w/ Bent Elbows
4. Yoga Baby Pose:
 Another very basic yoga pose is the baby pose. It is pose #8 in

the article. It is a good pose to relax in whenever you need to
take break during your yoga session. In addition this pose will
counterbalance cobra pose for you.
 Duration: Open
 Breath: Normal.
596
Baby Pose
5. Basic Yoga Pose for Balance:
 Be sure to use the modified versions if you find doing the full
version difficult. This is a good pose for the elderly to do as well.
 Duration: 1 - 2 mins / side.
597
Basic Yoga Pose for Balance (Left Arm)
Basic Yoga Pose for Balance (Right Arm)
6. Forward Bending Yoga Asana:
 The important part of this position is to keep your legs straight.

It is not necessary to reach your toes, which will happen over
598
time. Just reach forward as far as it is comfortable, while
keeping your legs straight. For beginner’s even reaching their
knees or shins is fine. Curl your toes back towards you though,
even if you do can’t reach them to accent the stretch in your
calves and hamstrings.
 Breath: Do long deep breathing. As you make progress you can

do this pose with breath of fire.
Forward Bending Yoga Pose
 Good yoga exercise to help you transition between poses. It is

also good for lengthening the spine and redistributing the
cerebral-spinal fluid. It is exercise #6 in the Kids Yoga Article
that it is linked to.
 Duration: 15 seconds - 1 min.
 Breath: Normal.
599
Yoga Rock-n-Roll
8. Alternating Leg Lifts for Abdominal Strength:
 Simply lie on your back, with your hands underneath your

buttocks palms facing down to support your lower back. Then
lift your left leg up to ninety degrees and lower it back down.
Next lift your right leg up to ninety degrees and then back
down. Continue on with these alternating leg lifts for the
duration of the exercise. It is exercise #1 of the Abs Workout
set which it is linked to.
 This set is an excellent set for beginners as well who want to

tone their abs and build their core strength.
 Breath: Inhale Up / Exhale Down.
600
Yoga Single Leg Lifts (Left Leg)
Yoga Single Leg Lifts (Right Leg)
9. Kundalini Yoga Stretch Pose:
 This is a terrific yoga posture; remember the beginner’s version

is to do one leg at a time instead. Again you can take breaks
601
during this pose when you tire. The full version is illustrated
below.
Kundalini Yoga Stretch Pose
 Again we will use yoga rock-n-roll to help us transition to a new

pose. See exercise #7 above for details.
 Duration: 15 seconds - 1 min
 Breath: Normal.
11. Kundalini Yoga Frog Pose:
 These can be a little tough for beginner’s to do, but I wanted to

include them in this set due to their enormous benefits. This
602
exercise will really help you tone and strengthen your legs and
also it will give your heart a good workout. Do only a few at a
time in the beginning and be sure to take lots of breaks. Build
up slowly to 52 in a row over time.
 Duration: 11 - 52 repetitions
 Breath: Inhale Down / Exhale Up.
Yoga Frog Pose (Inhale)
603
Yoga Frog Pose (Exhale)
12. Kundalini Yoga Archer Pose:
 We will end this set with Archer’s Pose. This pose is excellent for
opening up your hips, strengthening your legs and helping you
cope with stress. It is also good for the mind and developing
confidence.
 Duration: 1 - 3 mins / side
 Breath: Long Deep Powerful Breathing.
604
Yoga Archer Pose
13. Corpse Pose:
 Once you are done with the Beginner’s Yoga Set, make sure you
relax on your back in corpse pose. For corpse pose just lie
comfortably on your back and have your hands out to the sides
or on your chest. Just let go during this time and let the
Universe take care of you. Have no worries, anxieties or goals,
and simply surrender to Infinity.
 Breath: Relaxed
605
Chapter 113
Bonus Yoga Pranayama Exercises
In the following chapters you will find more excellent yoga breathing
exercises which bestow a wide range of benefits. Feel free to
incorporate these into your practice or classes.
For even more yoga breathing exercises, you can always refer to the
free online yoga pranayama e-book on http://www.AnmolMehta.com.
Here is the link to the online book:
Free Online Yoga Breathing Exercises (Pranayamas)
606
Chapter 114
Simple Chair Yoga for Energy and Stress

Relief
Yoga Breathing Set
As you can see from the popular series, Clever Yoga Tips for Busy
People, yoga can be done while walking, driving and even taking a
shower, and yes, there is also something called Chair Yoga, which you
can do while sitting comfortably in your office or cubical as well .
The credit for the inspiration for this article goes to my cousin and
close buddy Ashim. He emailed me this morning and said he was
enjoying Chair Yoga using the pranayama techniques taught in the
Free Online Yoga Breathing Exercises Video series. This is really a
great way to incorporate some excellent breathing techniques into
your busy life, and in this article I will give you a nice condensed set of
pranayamas to get you started with your own Chair Yoga program.
This Chair Yoga Pranayama set is going to become part of our ongoing
Free Online Yoga Breathing Exercise (Pranayama) e-book here on
Mastery of Meditation.
Chair Yoga Set Benefits:
This set consists of 4 of the very best yoga breathing exercises and
although you will be doing the entire set in 5 minutes, you will find this
set to still be remarkably effective in bestowing the benefits of each of
these exercise onto you. Here are some highlights of what this set will
do for you:
 Energize and refresh you.
607
 Remove stress and tension.
 Help you focus and concentrate.
 Help you develop intuition and unleash creativity.
 Help you to connect to your Higher Consciousness.
 Help you stay healthy.
Chair Yoga Breathing Exercises Set:
Follow the step-by-step instructions below to do the Chair Yoga

Pranayama set:
 Sit up nice and straight and have your feet flat on the floor. Try
not to use the back support of your chair.
 Elongate your spine upwards and bring your neck back slightly,
like a soldier at attention.
 Place your hands on your knees, relax your shoulders and let
your stomach become soft and relaxed as well. Let your eyes
relax as well and just keep an unfocused gaze, angling down in
front of you.
 Now begin the beginner's version of Bhastrika Pranayama. Here

all I want you to do is breathe deeply. Let your abdomen and
chest expand fully on the inhalation, and let them contract
completely on the exhalation. Continue to do this long deep
breathing for 1 full minute. This exercise will relax you and help
your entire respiratory system.
 Next begin Breath of Fire Kundalini Yoga style for 1 full minute.
Keep in mind that if at any time you start to feel dizzy or feel
you are overdoing it, either slow down or switch to normal
608
breathing till you feel ready to continue again. Breath of Fire is
going to wake you up, get your energy flowing and harmonize
your entire system.
 Next do 1 minute of the wonderful Kapalbhati Yoga Pranayama.

This is a great exercise to optimize your health and help your
body heal. While doing this exercise make sure you visualize
any negativity leaving your system with each exhalation.
 Finally, do the following breathing pattern for the last 2 minutes

to really soothe your system, focus your mind and help you feel
integrated, centered and connected. This is called Step
Breathing. Inhale slowly taking 5 seconds to complete the
inhalation, hold your breath in for 5 seconds, exhale slowly
taking 5 seconds to complete the exhalation and then hold your
breath out for 5 seconds. So 1 entire cycle will take 20 seconds,
and you will be able to do 6 full rounds of this breathing in the 2
minutes. If the 5 second intervals are too much initially, just
start with 3 seconds or 4 seconds and work your way up.
 After you are done with your set. Close your eyes, take a deep
breath, hold it in, smile, exhale and then get back to work .
Chair Yoga Summary:
The set above may be short, but since it consists of breathing

exercises that require breath retention and rapid breathing, so it is
important to observe the guidelines I have laid out in the article,
Beginner's Guide to Yoga Pranayama. Of course, Chair Yoga does not
have to be done in the office alone, and you can practice this set
anywhere at anytime. Also, if you are looking to boost energy, you
can do more of Breath of Fire, while if you are looking for more stress
relief you can do more of the Step Breathing exercise. If you are
looking for a full length pranayama video, you can check out the Best
Beginner's Yoga Breathing Exercise product that is available on the
website.
609
I hope you enjoyed the Chair Yoga set above, and find it useful in your
personal and spiritual evolution.
610
Chapter 115
Bhastrika Pranayama for Energy and More
Vigorous Yogic Breathing for Vitality
Background of Bhastrika Yoga Pranayama (Bellows Breath):
This important Yoga Breathing Exercise, Bhastrika Pranayama, is the

ultimate pranayama for energy and power. It is one with a long list of
benefits, which includes raising metabolic function at the cellular level
to increase the burning of fat and promoting healthy, natural weight
loss. Other that assisting in healthy weight loss and fat burning, there
are a myriad of valuable reasons to include this breathing exercise into
your daily Yoga practice and a full list of these benefits is provided
below.
Bhastrika Pranayama is also called Bellows Breath as it mimics the

working of a bellows used to flame a fire. It pumps air and life-force
(prana) vigorously and dynamically throughout the entire system.
When practicing this champion of pranayamas be ready for a workout!
Benefits of Bhastrika Yoga Pranayama (Bellows Breath):
Primary:
 Boosts your metabolic rate so your body burns fat faster

promoting natural weight loss.
 Purifies your gross and subtle body by eliminating toxins and

waste.
 Generates heat in your body and opens up your energy

pathways.
611
 Builds lung capacity and helps clear and strengthen the
respiratory system.
Secondary:
 Expands and fortifies your nervous system.
 When done forcefully, the pulsating of the diaphragm massages

the internal organs, thus improving your digestive system.
Cautions for Practicing Bhastrika Yoga Pranayama (Bellows

Breath):
 If you feel dizzy or nauseous you should slow down the pace of
bhastrika pranayama or stop entirely and return to normal
breathing. If you suffer from vertigo, you should use caution in
practicing this breathing exercise.
 If you are menstruating you should not practice this breathing

exercise.
 You should be careful practicing Bhastrika Pranayama if you

have high blood pressure, heart disease or suffer from stroke or
epilepsy. Also, if you have acid or heat related gastric issues
such as ulcers you should use caution.
Beginner's Breath of Bhastrika Yoga Pranayama (Bellows

Breath):
 To practice this breathing exercise sit up in a comfortable

position. You may also practice it lying down or standing up,
but, sitting is best.

612
 Place your hands on your knees.
 Now begin to breathe as forcefully as comfortably through the

nose with equal emphasis on the inhalation and exhalation. The
diaphragm should expand and contract in conjunction with your
breathing. All the breaths should be deep and powerful and you
should try to establish a steady rhythm. The pace should be
about 1 second for inhalation and about the same for exhalation.
 Do a round of 10 repetitions and then inhale completely, hold

your breath in for 1-5 seconds and then exhale completely. This
completes 1 round. Take a short break.
 Work your way up to doing 5 rounds.
Intermediate Bhastrika Yoga Pranayama (Bellows Breath):
 Once you feel comfortable with the Beginner's version of Bellows

Breath perform the breathing exercise at a faster pace now,
about 1 breath per second. Also, breathe more forcefully if
possible.
 Increase the number of repetitions slowly till you reach about 50

repetitions per round.
 At the end of every round, don't forget to inhale completely and

hold your breath. Build up this period of breath retention as well
to about 15 seconds.
 You should still take a short break between rounds.
Advanced Bhastrika Yoga Pranayama (Bellows Breath):
613
 Build up the pace and power with which you do this breathing
exercise to almost 2 breaths per second.
 Increase the period of breath retention at the end of every round

to 30 seconds. Still continue to take a break between rounds
though.
Secret of Bhastrika Yoga Pranayama (Bellows Breath):
The final goal of Yoga is to awaken Kundalini Shakti (latent human

potential energy) and Bhastrika Pranayama is one of the most
effective breathing exercises for stimulating and raising this energy in
you. Think of Kundalini as smoldering embers deep within you and
think of Bhastrika as waves of prana stoking and igniting these
embers. Be ready to handle the inferno!
614
Chapter 226
Sheetkari Pranayama to Lower Blood

Pressure and More
Cooling Breath for High Blood Pressure
Blood pressure can be influenced a great deal by many natural

methods and therapies. One such natural way to combat high blood
pressure is by the practice of certain Yoga Breathing Exercises
(Pranayamas). Of the many yoga breathing exercises the ones that
are calming and cooling in nature are good for lowering blood
pressure, and of those, Seetkari Pranayama is one of the best.
Although lowering blood pressure is one of the benefits of this
wonderful technique, Seetkari pranayama bestows many other
important benefits as well. You will find those enumerated in the
benefits section below.
This breathing exercise is very easy to learn and practice and it will
become part of our ongoing Free Online Yoga Pranayamas E-book here
on Mastery of Meditation and Yoga. Also, a video demonstration of
this technique is planned and I will upload that here once it is ready.
Before practicing any yoga or fitness routine please make sure you are
medically cleared to do so. Also, please follow the guidelines for yoga
breathing as I have explained in the following article, Beginner's Guide
to Yoga Breathing Exercises and read our Legal Disclaimer.
The science behind many of these natural breathing techniques

actually extends from Ayurveda, which is the ancient Indian science of
health and longevity. You can get more information regarding
Ayurveda in the following article, Introducing Ayurveda - Alternative
Medicine for Self Healing, and also Ayurvedic dietary principles and
natural therapies can be excellent to help you fight high blood
pressure further.
615
Seetkari pranayama is closely related to Sheetali Pranayama and both
bestow many of the same benefits, including lowering blood pressure,
so please feel free to try Sheetali Pranayama as well to see if it suits
you better. You will find details of this technique in the following
article, Sheetali Yoga Breathing Exercise for Reducing Stress.
Below are the details of Seetkari Yoga Pranayama to help lower blood
pressure and more.
Benefits of Seetkari Yoga Pranayama:
Benefits of Seetkari Yoga Pranayama:
 Helps Reduce Blood Pressure.
 Cools the mental, physical and emotional systems and reduces

internal heat (pitta).
 Reduces stress and creates a sense of tranquility and peace.
 Helps fight insomnia.
 Reduces anger and irritation.
 Reduces fever.
 Combats other Pitta related disturbances such as acidity, burning

eyes, heat rash etc.
Cautions for Seetkari Yoga Pranayama:
There are not many cautions for practicing Seetkari Pranayama. Since
it's a cooling breath it will increase Kapha (mucus) so don't practice it
if you have cold and respiratory related issues. See the Introduction
to Ayurveda article above for more information on this.
616
Instructions for Seetkari Yoga Breathing Exercise:
To practice Seetkari pranayama sit up in a comfortable position, you

can sit cross legged or on a chair if needed.

 Close your eyes and place your hands on your knees.
 Take 5 long deep breaths through the nose to relax and calm
you. Your blood pressure should already start dropping .
 Now bring your teeth together lightly and pull the lips back.
Your teeth should now be exposed.
 Now simply inhale slowly and deeply allowing the air to pass
through your teeth. The air passing through the teeth should
make a hissing sound.
 To exhale, close your mouth and exhale slowly and completely

through the nose. This completes 1 round.
 Do 10 repetitions to start with and then over time you can build
up to 50 repetitions.
Seetkari Yoga Pranayama to Reduce Blood Pressure Summary:
As I mentioned above the cooling or calming yogic breathing exercises

are excellent natural ways for lowering blood pressure. In addition to
Sheetali Pranayama another breathing technique that has been know
to be very effective for reducing high blood pressure is Anuloma
Viloma Pranayama, and you will find the details for this technique in
the article, Chakra Balancing Breathing Exercise - Anuloma Viloma.
This technique is really one of the best yoga breathing exercises and
617
whether or not you have high blood pressure, it is a must do everyday
exercise for overall personal and spiritual growth.
618
Chapter 117
Bonus Meditation Techniques
In the following chapters you will find bonus meditations for your own
practice, your students as well as meditations to teach kids. Feel free
to explore and incorporate these into your practice during the 8 week
program or afterwards.
For more meditation techniques, you can refer to the popular free
online meditation techniques e-book on http://www.AnmolMehta.com.
Here is the link to that online book…
Free Online Guided Meditation Techniques E-book
619
Chapter 118
3 Easy Kids Meditation Techniques with

Videos
Kids Meditations
The popular article How to Raise Enlightened Children kicked off our
kids’ yoga and meditation section, developing which is a key goal of
Mastery of Meditation & Yoga. Towards that end I want to provide you
some easy meditation techniques for kids and also some sample
videos, which I hope will inspire and encourage your children to dive in
and reap the enormous benefits of meditation practice.
I will extensively cover guidelines for kids yoga and meditation in

another article, once I start to provide kids yoga poses and exercises,
but in general I have found the following 3 rules to work best when
introducing your children to these wonderful spiritual practices. Keep
it fun, keep it simple and keep it open. The more they enjoy the
practice the more they will embrace it.
Easy Meditation Techniques Good for Adults Too:
The following 3 meditation techniques are not just good for kids,
believe me they are good for adults as well: -D. Don’t be misled by
the fact that they are "easy", they are still top-notch techniques
capable of rewarding you with all the benefits that meditation
bestows. The chief difference between a kid practicing these
techniques and an adult is generally the duration of the practice. A
child may just do 15 seconds to a few minutes, while an adult may
practice these techniques for up to an hour or more.
Benefits of Meditation for Kids:
620
 Helps kids build concentration and mental focus.
 Helps develop creativity and power of imagination.
 Helps children develop inner silence and calmness.
 Effective for developing Brain Health and Mental Sharpness.
 Builds self-confidence and self-awareness.
 Excellent for overall health and wellness.
 Helps develop emotional balance and removes negative

emotions.
 Helps reduce stress.
3 Easy Kids Meditation Techniques:
I have found my son Shivum (nearly six now) is naturally drawn to the
following 3 types of simple meditation and I feel these 3 techniques
are a good way to get kids introduced to meditation practice. Below
are the details of these 3 easy meditation techniques as well as video
samples of Shivum demonstrating each one for you and your children.
The biggest reason for having Shivum do these meditation videos is
because I have noticed time and again, that one of the best ways to
inspire kids to try something is to show them other children who are
doing it. Children can start with as little as 15 seconds of meditation
and build up from there to 5 minutes or more.
Best Way to Inspire & Teach Children to Meditate:
The number one way, I feel to inspire children to practice yoga and
meditation is though example. If you have a strong practice, your
children will likely be keen on exploring what mommy and daddy are
621
doing started. I suggest the following 2 free online courses for those
who are new to the practice of yoga and meditation.
 Learn How to Meditate | Beginner’s Meditation Class (100)

 Introduction to Kundalini Yoga & Meditation Class (101)
Easy Kids Meditation Technique #1: OM Mantra Chanting:
I have covered the "adult" version of this timeless meditation in the

article, AUM Mantra Meditation to Open the Third Eye Chakra, but this
meditation is definitely a favorite for children as well. I often hear
this chant reverberating in the house as both Shivum and now his little
3-year-old brother, Taran; often seem to add it to their play
spontaneously.
Keep the instructions easy for kids to understand. Simply ask them to
do the following…
 Sit up straight.
 Place your hands in Gyan Mudra (thumb tip and index finger
meeting with wrists resting on the knees) or have your hands
folded in prayer pose.
 Take a deep breath and chant the sound AUM out loud for as
long as you can. Then take a deep breath again and repeat the
chant.

Video of Kids Meditation Technique #1 - AUM Mantra Chant
Easy Kids Meditation Technique #2: Gayatri Mantra Chanting
622
In this technique, have the child pick out any prayer that he enjoys
and then have him sing it aloud. The mantra that Shivum is
demonstrating in the video below is the most revered Vedic Mantra. It
is called the Gayatri Mantra and is often the vehicle of meditation
practice. I will put together a separate article with details about this
mantra in the near future.
Easy Kids Meditation Technique #3: Breath Awareness:
The formal practice of breath awareness meditation is the heart of Zen

Buddhism. It is called Zazen and I have detailed it in the following
article, Zen Buddhism Meditation Technique - Zazen. Modify it though
for children as follows…
 Sit up straight.
 Place your hands in Gyan Mudra (thumb tip and index finger
meeting with wrists resting on the knees).
 Close your eyes and try not to move at all.
 Just breathe normally and feel your breath as it goes in and our
of your nose. If you notice the child is too young and does not
pick up on these instructions, just have them sit still without
moving as best they can.
The video below demonstrates both the above techniques.

Video of Kids Meditation Technique #2 - Gayatri Mantra Chant
623
Chapter 119
Beautiful Light Meditation for Joy and

Creativity
Visualization Meditation Technique
Today we will explore the Light Meditation Technique, which is part of

the 10 Bodies of Light Yoga model. The 10 Bodies of Light is the basis
of Yoga Numerology and a great way to understand what your
strengths, weaknesses and challenges are in this life, thus helping you
achieve your highest human potential. I have spoken about this
model on the following page and talked about how it is used in
Numerology, in relation to your Master Numbers and birth date
(Numerology Readings and Master Number Analysis). In my view, a
key aspect of such readings is the techniques one uses to balance and
heal the indicated bodies. This is what I call a transformation
program. The transformation program generally consists of
meditations, yoga poses and breathing exercises from the rich schools
of Kundalini Yoga and Hatha Yoga, such as this Light Meditation.
The Light Meditation is used to heal and balance the Subtle Body,
which is the ninth body in the 10 Bodies of Light model. This is the
beautiful technique and it is excellent for those interested in expanding
their artistic, creative, intuitive and subtle aspects.
The Light Meditation Technique falls under the category of visualization

meditations and is suitable for anyone to practice. As it involves
imagination and visualization though, it is particularly enjoyable to
artists, psychics, creative personalities and those who are visually or
mentally oriented. The meditation involves certain mudras (hand and
body positions) to help it achieve its goals, but it’s primary mechanism
lies in your ability to use your mind and creative powers.
624
Light Meditation Technique will be the 17th entry in our ongoing and
popular Free Online Guided Meditation Techniques E-book. As it is
also considered a Kundalini Yoga Kriya, I will include it in the Free
Illustrated Kundalini Yoga Kriyas E-Book, as well as the newly
launched Free Kundalini Yoga Meditations E-book. Also, as always
please follow all guidelines for meditation and yoga practice as I have
laid out in the Beginner’s Guide to Yoga Practice and Guidelines for
Kundalini Yoga Practice.
Benefits of Light Meditation Technique:
1. Increases intuitive abilities and psychic powers.
2. Helps one penetrate the mysteries of the Universe.
3. Promotes joy and inner peace.
4. Increases one’s artistic and creative abilities.
5. Helps expand awareness.
6. Promotes radiance and inner light.
7. Helps one develop mastery over the subtle sciences.
How to Do Light Meditation:
 Sit with your legs crossed with the hands in Gyan Mudra (thumb
tip and index finger meeting, other three fingers pointing
forward). You can also sit on a chair for this meditation.
 Place your hands in front of you as if holding a book for reading

(elbows are bent, the forearms are angled upwards and palms
facing you). Now slide the right hand about six inches further up
than the left hand. The fingertips of the left hand will be in line
625
with the wrist of the right hand. Hold this position.
 Now visualize yourself walking at the break of dawn in an open

field. See above you a single morning star shinning brightly in a
still dark early morning sky. The light of a new day is just
breaking in. Spend a few moments and immerse yourself fully
into this scene.
 Now visualize a beam of pure white light emanating from the

star and penetrating your Heart Chakra (middle of your
sternum). Allow this beam of light to be a pathway leading up to
the star and begin to walk up this pathway of light. Feel great
calm and peace as you ascend this pathway of light.
 As you make your way up towards the morning star, repeat

silently to yourself, “I am beautiful, I am light.” Continue to
walk on this beam of light repeating this phrase mentally. Feel
yourself merging more and more into the light, feel yourself
become more subtle, more light, more aware, more beautiful, as
you continue your journey upwards.
 Finally, take some deep breaths, holding each breath in for as

long as comfortable and feel yourself becoming one with light.
Feel yourself becoming a being of pure light, beauty and
awareness.
 To end, feel bright, beautiful and full of light.
Summary of Light Meditation:
You will notice that no time limit has been given for Light Meditation,
as that is open and up to you. Do the meditation for as long as you
enjoy . I would suggest starting with at least 3 minutes though.
For those who have inquired, I am putting together a comprehensive
training program on how to become a Master Numerologist, so that
626
those of you, who are interested in learning this great science, will
have the opportunity to do so. The Light Meditation above is an
example of a transformation technique that will of course be included
in the certification program. The program is not just designed to teach
you Numerology, but in it I will also share my knowledge on how to
succeed in this arena. One last note is that a good Numerologist
should also have refined intuitive abilities, and for that this Light
Meditation is a great technique to practice, so while you wait for the
program to go live, I suggest giving this meditation some serious
attention .
627
Chapter 120
Powerful Gayatri Mantra Download & Free

MP3
Gayatri Mantra Meditation & Videos
Of all the mantras in the Vedas, the most revered and powerful is the
Gayatri Mantra. This mantra is certainly the most recited and also,
perhaps has the widest range of applications. It is not just used to
express one’s devotion to the Lord, but is also used for japa meditation
(mantra chanting), chakra meditation, naad yoga, putting the kids to
sleep, etc. In addition to Hindus, Buddhists embrace the Gayatri
mantra as well.
Another powerful Vedic mantra is the Lord Shiva Mahamritunjay

Mantra and you will find details and free MP3 of this great mantra on
the following page: Lord Shiva Mahamritunjay Mantra MP3 Download.
You will find a video of the Gayatri Mantra being recited by my son
Shivum in the article, 3 Easy Kids Meditation Techniques, and in this
article I want to give you some additional recitations of this terrific
mantra. Below you will also find a MP3 version of the Gayatri Mantra,
chanted by my wife Trupti, which you are free to download. Before I
jump ahead to all that though, here is the written text of the mantra,
as well as an English translation.
Gayatri Mantra
Om Bhur Buvaha Svaha

Tat Savitur Varenyam
Bhargo Devasya Dheemahi
Dhiyo Yonaha Prachodayath
Although there are several interpretations of this mantra, with subtle
628
differences between each, the one that I find most suitable is the
following…
Gayatri Mantra English Translation
O Supreme Creator, Thou art the giver of life, the remover of pain and
sorrow and the bestower of happiness; O Creator of the Universe, may
we receive Thy supreme sin-destroying light; may Thou guide our
intellect in the right direction.
You can get more information and translations at the Gayatri Mantra
Wiki Page as well.
Gayatri Mantra Third Eye Chakra Meditation:
As I had mentioned above, there are many application for this

wonderful mantra. One particular application that I would like to
present to you is the use of the Gayatri Mantra to awaken Ajna Chakra
or the Third Eye Chakra. To use the Gayatri Mantra to do this, you
would follow the steps laid out in the AUM Mantra Meditation article,
except use the Gayatri Mantra instead of the primordial sound AUM, to
do the meditation.
So you would sit up comfortably, close your eyes and turn them
upwards to look through your forehead (only hold this eye position as
long as comfortable) and then chant the Gayatri Mantra, visualizing it
emanating from the Third Eye (center of the forehead). As always,
please don’t over do such potent meditations, start slowly and build up
your capacity gently over time.
1. Gayatri Mantra MP3 Download:
Here is the Gayatri Mantra chanted by my wife Trupti. I can hear her
sing it even now as I write this since it’s bedtime for the little ones.
Thanks Trups! Right click link below and chose "Save Link As…" to
save to your computer.
629
THIS CHAPTER HAS A MP3, BELOW IS THE MP3 LINK:
Free Gayatri Mantra MP3 Download
2. Gayatri Mantra Videos:
There are also 2 excellent Gayatri Mantra videos on YouTube which I

really like, so here are those videos for you to enjoy as well.
THIS CHAPTER HAS MORE VIDEOS, BELOW IS THE VIDEO LINK:
Powerful Gayatri Mantra Videos
630
Chapter 121
SM Meditation Program: The Silent Mind

Meditations for Phase 3:
Silent Mind Meditations for Phase 3
In phase 3 after you do the Yoga for Awareness set, the rest of the
time (40 minutes) will be spent entirely on practicing the Silent Mind
Meditation for that week. In the event that you find yourself very
distracted and the mind exceedingly restless, switch to the Basic
Mediation of your choice until the mind settles down and then return to
the SM mediation. The following are the 4 SM meditations for phase
3. Any of the four can be a catalyst in propelling you to what lies
beyond the mind. Each should be practiced for 1 week sequentially.
SM Meditation III: Concept Meditation: “Thoughts are just

concepts.”
This SM meditation is very effective for disengaging from your thinking

mind and breaking its hold on your awareness. As we mentioned
earlier, the concept is not the actual, or put another way, the word is
not the thing. The word or thought is a conceptual representation of
the actual, but for us the mind’s projections have become real and the
real has become hidden. This meditation utilizes the fact that every
thought is just a thought; it is just a concept - not real - and asks that
you see this fact and drop it. Generally we are always drawn into the
thought due to our attachments, but in this mediation seeing the
thought as just a concept de-claws it of its power and ends its reign on
us. Any attempt to do anything different is just another concept so
don’t buy into it and just drop that as well. You will know you are
getting this when you start to realize the difference between being
inside a thought versus being outside a thought.
631
SM Meditation IV: Time Meditation: “Thought requires Time to
move.”
This meditation is a little subtler than the ones you have been
practicing so far. It is one that justifies the requirement that the fact
should be intellectually understood (requirement #3). For this
meditation we will focus on the future component embedded in our
every thought from moment to moment. In every effort, every goal,
every attempt there is the assumption of a future time in which the
state sought after will come into existence. Without this assumption
no effort or struggle could be born. The attempt to reproduce a
previous state or achieve a new one implicitly requires the future to be
a part of one’s reality and the object of this SM meditation is to see
that and disallow it. Without time, there is nowhere for you to travel
to. The meditation will take you from the struggle of becoming into
the ease of being. Remember the key to SM meditation is to see the
fact. So here you must see the fact of time embedded in each effort,
doing so and rejecting it will bring about an opportunity for the
timeless to be.
SM Meditation V: Hope Meditation: “Hope is the constant state

of our minds.”
We are always hoping. This is closely related to the previous SM

meditation in which you were observing the fact of time. In this
meditation, you have to see that you are always hoping, for whatever
reason, to get somewhere. This hope gives rise to your efforts and
your exertion of will in an attempt to fulfill. Remember the object of
SM meditation is to start to see the reality of this and drop it from
moment to moment. In the end even hope has to be abandoned if
you are interested in the Truth.
SM Mediation VI: Asleep Meditation: “You are constantly

asleep.”
632
In this final SM meditation you will begin to realize the fact that “You
are constantly asleep.” As soon as a thought sucks you in, you are
lost in the story line, asleep to reality. The only thing you can do is
become aware that you are lost. The instant where you have attended
to your inattention is when you are not lost. As the mind moves
again, it will again try to seduce you into its reality and put you to
sleep. Upon seeing that your attention has once again been
compromised, you are in alertness. This is the crux of SM - to be
awake from moment to moment as best as you can.
633
Chapter 122
Best Mind Meditation | Most Advanced

Meditation Technique
Best Mind Meditation Technique
Mastery of Meditation & Yoga now has almost 400 articles, detailing a
wide range of simple and advanced yoga & meditation techniques,
along with other insightful articles for helping you achieve your highest
potential in life. The techniques work on everything from your mind,
body to spirit. While some of these techniques are suitable for
beginners others, are quite advanced and should be approached with
respect and intelligence. Of course, appropriate details are included in
the respective articles, so you can design a personal program suitable
to your level and capacity.
With regard to meditation specifically, the website has mind meditation

techniques, mantra meditation techniques, yoga meditations, breath
meditation, concentration meditations, etc, etc. Given so many
techniques have been detailed, I have tried many ways to organize the
website so that you can quickly and easily find the meditation
technique suitable to you. Towards this end, I have put together the
Meditation Techniques article, where you will find selected meditations
categorized by purpose, there is also of course the Free Online Guided
Meditation E-book, which has video demonstrations along with written
details, and there is also the meditation category and relevant sub-
categories. What this article is for is to point out one specific
meditation hidden amongst all the others. This is a very powerful
mind meditation technique and I consider it the best and most
advanced meditation known to man.
634
Most Advanced Mind Meditation Technique
The meditation that I am referring to is the Silent Mind Meditation

Technique. I have explained the meditation in that chapter and don’t
want to repeat that here, so please go through it there for the details
of this meditation. This meditation technique is really an extension of
the work of J. Krishnamurti and is the meditation I stumbled upon
during my early days of practice, more than 20 years ago now. The
Silent Mind Meditation Technique is an attempt to frame the art of
mind meditation and make it easier to understand and especially,
easier to practice. It is essentially the process one goes through when
one is watching the mind, and comprehending thoughts from moment
to moment via direct perception.
The Silent Mind Meditation Technique is part of the overall Silent Mind
Meditation Program, which has received stellar feedback by those of
you with the passion and persistence to complete it. This meditation
though can certainly be practiced independently and can be integrated
into any personal meditation program. This is the meditation
technique I practice till today. It is the only direct approach to
Enlightenment, explained in How to Attain Enlightenment. When I
wish for an indirect technique, the other mind meditation technique I
practice is the Zen Meditation Technique or Zazen.
Understanding the Silent Mind Meditation Technique
When I first began working with the Silent Mind Meditation Technique,
I was not involved deeply with yoga and was not intimately familiar
with Patanjali’s Yoga Sutras. But, yesterday when I wrote the article
on Samyama (Samyama & Psychic Development Tools) and was
explaining how it is the concurrent application of Dharana
(concentration), Dhyana (meditation) and Samadhi (absorption), it
occurred to me suddenly that this is the very thing that I had
discovered with the Silent Mind Meditation Technique, and that this
was really the process I was trying to explain when I was creating the
635
framework for this method. Needless to say I was quite amused by
this epiphany.
Here looking at the Silent Mind Meditation Technique from Sage

Patanjali’s point of view.
Silent Mind Meditation Steps 1, 2, 3 & 4 are Dharana or

Concentration:
These require you to focus your mind unequivocally on the fact you
have decided to pursue. This is the concentration portion of the
meditation.
Silent Mind Meditation Steps 4, & 5 are Dhyana or Meditation:
Here I call it Crystallization, where Patanjali calls it unbroken flow of

awareness. This is the phase where you, without missing a beat,
comprehend directly the story behind each thought from moment to
moment. You will notice that step 4 is repeated here and is also a part
of the mental concentration portion. This is not a mistake; it is
because Dharana continues into Dhyana. In other words,
concentration continues, even as comprehension (or insight) starts to
flow.
Silent Mind Meditation Steps 6 & 7 are Samadhi or

Enlightenment:
As Patanjali also explains, all you can do is Dharana & Dhyana, as

Samadhi comes on it’s own. So it is with the Silent Mind Meditation
Technique, whereby intelligence starts to see, without a shadow of a
doubt, that the source of all the problems is the mind itself. This then
leads the mind to negative itself from moment to moment, and what is
left then, is unadulterated Silence, Truth and Absolute Reality. Put it
another way, the mind stills itself of thoughts, so that awareness is
then able to shift to that which is beyond time, space and duality.
636
Summary of Best Mind Meditation Technique:
Another epiphany that just took place is that Sage Patanjali defines
the objective of Yoga as the science to still the mind of thoughts.
Well, in that case the Silent Mind Meditation Techniques is true Yoga,
for it is the process of mind meditation, which leads to this very
state, the state of having no waves in the mind. When the mind is
not, the projected reality is not, then that which is, IS.
If you have undertaken the practice of the Silent Mind Meditation

Technique and are having difficulties, do check out the Hints and Tips
Chapter of the Silent Mind Meditation Program. Finally, as I have
tagged this as the most advanced meditation and best of all mind
meditations, it is unlikely you will master it overnight, so give it some
time and stick to it. The rewards are beyond words.
637
Chapter 123
How to Teach a Gentle Yoga and

Meditation Class | Comprehensive Guide
How to Teach Meditation & Gentle Yoga
[I have consolidated part 1 and part 2 of this series on How to Teach a

Gentle Yoga and Meditation Class here in this one document. This is
for ease of reference and in preparation for the upcoming Mastery of
Meditation Teacher’s Training Program].
Coming in the very near future, Mastery of Meditation and Yoga is

going to offer a complete multi-media Online Meditation Teacher’s
Certification Program, and as part of that project, is this article series,
which is going to teach you how to teach a meditation or gentle yoga
class. The Meditation Certification Program is something I have been
looking to offer for some time now, but wanted to first insure that all
the necessary material had been created and published before I did
so. Well, it only took three years of hard work to accomplish that ,
and now I feel the time is right for making this unique and
comprehensive program available to you all.
As I mentioned, this series is going to be a part of that training

program and is one of the last few pieces of the puzzle needed to bring
that course online. Previously, I put together the Comprehensive
Guide to Teaching a Yoga Class, and teaching a meditation class has
many similarities to that. Below is the approach I use in structuring
the meditation or gentle yoga classes I teach. It has been refined over
the years, and the classes using this structure have been thoroughly
enjoyed by the students.
Similar to the yoga class, I will also explain the meditation class by
breaking it up into three sections. The first section I will call
Orientation, the next section is the Warm-up and then the final
638
section, I will call The Work. This breakdown is for a class lasting
around 1 hour. Below is how these come sections together to form a
great class, and a transforming experience for the students.
This series is in 2 parts. In part 1 I will go over the Orientation and
Warm-up phase, while in part 2 I will discuss the "Work" phase. One
final note before I jump ahead is that this is also a great sequence for
you to follow for your own personal yoga or meditation practice.
Teaching a Meditation Class Phase 1 - Orientation:
Objectives:
1. Get the students settled in.

2. Ensure the spacing is correct for safety and comfort.
3. Get their mind and awareness into the here and now.
4. Give a short overview of the class structure, guidelines and
planned meditation.
Here now are details for the items above.
Items 1, 2, 3 & 4 Above:
As the students file into the class, I make sure the early ones move up
and near to where I sit, as for some reason students always tend to
keep more of a distance from the teacher than they need to. I also of
course try to ensure I sit in a way that I am visible to the entire class.
If possible a raised platform is very useful for this.
I am also making sure during this time that spacing is good between
students, which generally means that they should be able to spread
both arms out to their sides without hitting anyone, or the wall. In
addition, I am usually pointing out cushions, mats, water, etc to
newcomers as well. Shortly, I announce the start of the class, and
immediately get everyone to start long deep breathing.
639
Unlike a yoga class, I spend much less time in this phase of the class,
than I do for a yoga class. This is simply because in the meditation
class, the students are going to get ample time to meditate during
"The Work" portion of the class, while in a yoga class, this is
essentially the time I use to get meditation practice into the session.
So for a meditation class, I only spend a few minutes maximum in this
long deep breathing, get into the moment phase and then quickly get
to the warm-up stage.
During the long deep breathing phase though, I do try to give the
details for the class structure and guidelines for doing the yoga,
breathing exercises and meditation that is to come, especially, the
safety instructions. See Beginner’s Guide to Yoga Practice and
Guidelines for Pranayama Practice for more information on this topic.
In general, the class structure is as follows:
 Orientation Period (which they are in).
 Tuning in to their Higher Self and the Universal Energy.
 Breathing exercises (pranayamas) to get their energy going.
 Essential daily yoga exercises and yoga exercises for meditation.
 1 or 2 meditation sessions, depending on the class duration.
 Ending prayers and visualizations.
In general, the safety and practice guidelines are the following:
 I tell them, I will demonstrate each exercise, which after

observing they do with their eyes closed.
640
 All breathing is done through the nose, unless otherwise
instructed.
 Use the modifications for any exercises they find difficult.
 To not overdo, be careful with injuries and work around them

whenever possible.
 To not compete and not worry about how anyone else is doing.
 Throughout the class to do the practice will full awareness.
If you are not able to cover all of the above, don’t worry; you can
continue to instruct them in the Warm-up phase as well. In general, I
have noticed that for a meditation class lasting 1 hour, I always tend
to run out of time and have to cut short the final meditation period,
which is the key focus of the class, so make sure you don’t linger in
this section for too long. This completes the Orientation phase of the
class, and then I move ahead to the Warm-up period.
Teaching a Meditation Class Phase 2: Warm-up
Just as for yoga class, the Orientation period, insures they get their
daily dose of meditation, in a meditation class, it is during the Warm-
up period that I insure the students get their daily dose of yoga and
pranayama.
Here are the objectives you should shoot for in the warm-up phase:
Objectives:
1. Tune in to your Higher Self / Universal Mind.

2. Get the students energy going.
3. Do daily essential yoga stretches and yoga that is beneficial for
meditation. If you are teaching a Gentle Yoga class, expand
this section and cut short the meditation period in the end.
641
4. Do pranayama that prepares the mind for meditation.
1: Tuning In
Always start a class with tuning in. In yoga and meditation whether
you have been explained it or not, you are dealing with cosmic
energies, and such energies should be approached with respect, and
the purpose of tuning in is ask your Higher Self and the Universe for
Protection, Guidance and Inspiration. This ensures the energies do not
harm you, you are guided correctly and provided inspiration to see the
journey all the way back to the Source.
This tuning in you should also do prior to doing your personal

meditation practice as well. There are many ways to tune in and
accomplish the above. Silent prayer, chanting of the AUM mantra or
the beautiful Ong Namo, Guru Dev Namo mantra that we use in
Kundalini Yoga. You can see an actual demonstration of this tuning in
the following video article: AUM Mantra Video for Starting Yoga Class.
2: Energize the Students:
Since the students are going to get plenty of time to relax and practice
awareness during the meditation portion of the class, during this phase
it is healthy to do some energizing pranayamas. The following 3 are
good choices for this, and will help the students a great deal. Pick one
or two of them for you class, and vary it from class to class to give
variety.
4 Part Deep Breathing

Kapalbhati Pranayama
Breath of Fire
3. Daily Yoga Essentials & Yoga for Meditation Exercises:
During this phase it is a good idea to cover some of daily essential

work as recommended by yoga. So try to do Butterfly Pose | Best
642
Asana for Meditation, which is also excellent for sitting in meditation,
and also do Forward Bend, to stretch the all important life nerve and
promote flexibility. Then, pick yoga poses that benefit meditation
practice. Remember that the students who signed up for this class are
here for meditation, so make sure the yoga you select is gentle in
nature and plays a role in helping with meditation.
A perfect example of such exercises is the great Spinal Warm-up

Series. This is not just great for getting their back, hips, neck,
shoulders, etc warmed up, but this set heats up the cerebro-spinal
fluid which runs through the spinal cord. This is key, as it maximizes
the energy flow during meditation and helps in promoting awareness
by helping bring more prana into the brain and higher centers. For
some more details on how this works you can read the article
Introduction to Kundalini Yoga.
Other places to look for good yoga for meditation exercises and sets
are from the following collections: Yoga Poses for Meditation and Basic
Yoga Poses | Yoga Positions for Beginners.
In part 2 of this series I will discuss the final phase of the class which
is where they will learn and practice the meditation technique(s) you
have decided for them. Also note that by just extending the yoga part
in the Warm-up phase, this becomes an excellent Gentle Yoga class as
well, which is perfect for seniors and others not looking to do vigorous
yoga.
[Part 2 is below]
Teaching a Meditation Class Phase 3 - The Work:
In part 1 of this series on teaching a meditation class, Teaching a

Gentle Yoga and Meditation Class, we covered the Orientation and
Warm-up period and now we come to the most important phase of the
meditation class, the Work section. In this section, you will actually
teach the students a meditation technique and have them practice it
643
as well. Depending on the level of your students you should choose
the meditation accordingly. For a class with students of mixed
proficiency you can teach meditations which have levels within them,
such as the excellent Zen Meditation Technique, which allows students
to practice at a level suitable to them.
Here are the objectives for this key phase of your class.
Objectives for Phase 3 of Your Meditation Class:
1. Teach a useful meditation technique.

2. Give instructions regarding safety, especially if the technique has
advanced components such as breath retention.
3. Practice the meditation technique.
4. Perform ending prayers and visualizations.
5. Have a question & answer period.
1-3. Teach and Practice a Meditation Technique:
The whole reason for the class is for the students to learn and practice
meditation with you. So this phase should be the primary focus of the
class. Sometimes you can teach meditations based on special
requests, or else you can pick ones you want to teach. You will find
many meditations in the Free Online Guided Meditation E-book, and
most of them have videos associated with them to help you see clearly
how they are to be done.
In general, I suggest the practice of Zen Meditation, Silent Mind

Meditation, Silent Mantra Meditation, and other awareness techniques
for long-term consistent practice in your classes. Such meditations
continue to bestow benefits on those who practice it, and they allow
each student to practice at their own level and pace. It is though
often fun to practice meditation that require group chanting or other
such meditation as well.
644
Special meditations, which can only be done in groups, are also
especially appropriate for classes. Such meditations such as the
Healing Circle or Sufi Meditations can be a great experience for the
students as well. I will be uploading such unique meditations as well
to the website and you will of course find them added to the Free
Online Guided Meditation E-book.
Even though you are going to just teaching meditation, keep in mind
that many meditations can be quite advanced, so don’t forget to follow
the safety instructions that are given with each technique. Specially
be alert when meditations require students to hold their breath, host
difficult mudras (hand/eye positions), or require body locks. Such
meditations should be approached with respect and intelligence, and
developed gently over time.
In general, you are going to only have time for about a 20 to 30

minute session. Keep in mind that this is A LOT for a beginner. They
might not be able to sit for this long, so be gentle with them. Instruct
them that they can take a break after 5, 10 or 15 minutes, to stretch
their legs and then restart again. The intermediate or advanced
meditators should not be given this option. Unless they are about to
injure themselves, encourage them to sit through the entire session.
If you have a longer class, and have 40 minutes or more for the
meditation phase, then I suggest breaking up this phase into 2 (20)
minute meditation session, but giving the option for advanced students
to continue right through the entire session.
There are lots of tips on this website regarding meditation practice,

which will really help you be a better teacher and meditator, so be
sure to check them out as well. Look at the related articles and article
series listed below for such tips. One important tip though is the use
of cushions for meditation, and I strongly recommend having these
available to students in your class. Zen Zafus work best here. Check
out the article How to Meditate, for more basics like this.
645
4. Ending Prayers:
At the very end of class, after the students have completed their
meditation, it is nice to practice a few important prayers. Here are the
3 prayers I do at the end of every class.
To pray with power and focus, so the thoughts manifest in reality,

have them inhale deeply hold their breath and then prayer/visualize.
So before each of these prayers below, have them inhale, hold their
breath, focus their mind and then do the prayer. Then exhale and
move on to the next prayer.
 Visualize you and your life exactly as you want it to be.
 Send out a healing prayer to someone who you know needs it.
 Pray for peace and love on Mother Earth, and peace and love in
everyone’s heart.
At the very end of the class you can end with a long OM or end with
the mantra SAT- NAM. Both are great ways to add a finishing touch to
the class.
5. Question / Answer Time:
Since a Yoga or Meditation class has a certain rhythm and flow, I

request the students to ask their questions at the end of class. As
long as you are very clear in your instructions, have followed the
guidelines laid out above and do good demonstrations for the poses
and meditations, this works very well. So at the end of class, relax, sit
back and allow the students who want to ask questions to do so, other
students can stay for this period, or leave if they want to.
646
Summary of Teaching a Meditation Class:
So there you have a very detailed and comprehensive guide on how to

teach a meditation class. I hope it gives all you teachers some good
tips and guidance, and I hope it helps make your gentle yoga and
meditation class a fantastic and transforming experience for your
students.
647
Hosted on
www.AnmolMehta.com
Free Yoga Videos
Free Mantra MP3s
Free Pranayama Videos
Free Guided Meditations
Free Kundalini Yoga Poses
Free Hatha Yoga Illustrations
Free Online Yoga & Meditation Classes
Best Free Online Yoga and Meditation Portal
648
God Bless You All
649

Yoga Teachers Training Manual

Enviado por

Dados do documento

Título original

Direitos autorais

Formatos disponíveis

Compartilhar este documento

Compartilhar ou incorporar documento

Opções de compartilhamento

Você considera este documento útil?

Este conteúdo é inapropriado?

Direitos autorais:

Formatos disponíveis

Yoga Teachers Training Manual

Enviado por

Direitos autorais:

Formatos disponíveis

Yoga Teacher’s Training Manual

Learn and Teach the Profound Sciences of

Meditation - Yoga - Pranayama

CH. CHAPTER TITLE PG.

i. How to Use This Manual – Please Read First 11

ii. Legal Disclaimer – Please Read 15

9. Simple Yogic Breathing 51

10. Corpse Pose for Deep Relaxation 56

11. Best Yoga Asana for Meditation 61

12. Best Hatha Yoga Pose for Spontaneous Healing 65

19. Breath of Fire Breathing Exercise 95

21. Week 2 Syllabus 103

22. 5 Key Principles for Living an Enlightened & Good 105

23. Top 5 Mistakes in Establishing a Daily Meditation 109

24. Stretch Pose for Core Abdominal Strength 113

25. Eagle Pose for Powerful Aura 116

29. Plank Pose for Arms and Upper Body 130

30. Deep Knee Bends for Thighs and Buttocks 133

32. Kapalbhati Yoga Breathing Exercise for Optimum 147

36. Top 10 Health Benefits of Yoga 161

37. Comprehensive Guide to Yoga Mudras 164

38. 5 Excellent Yoga Tips to Elevate Your Practice 177

42. Downward Facing Dog for Nerve Strength 197

50. Week 4 Syllabus 234

56. Shoulder Stand for Brain Fitness 255

57. Modified Wheel Pose for Flexibility and Digestion 259

58. Power Yoga Elbow Platform 263

59. Yoga Boat Pose for Firm Toned Abs 267

60. Yoga See-Saw Shoulder Exercise 273

61. Yoga Ab Crunches for Six Pack Abs 278

62. Heart Chakra Healing and Balancing Set 283

65. Week 5 Syllabus 302

79. Week 6 Syllabus 379

84. How to Design Yoga Sets 405

87. Surya Bedhi Pranayama for Energy 417

89. Week 7 Syllabus 425

97. Week 8 Syllabus 461

98. How to Run a Yoga and Meditation Center 463

103. Supreme Yogic Breath for Brain Development & 514

105 Bonus Yoga Sets 526

107. Yoga Exercises for Men’s Sexual Health 536

108. Best Weight Loss Yoga Exercises and Poses 546

109. SM Meditation Program: Yoga for Meditation Set: 564

113. Bonus Yoga Pranayamas 606

115. Bhastrika Yoga Pranayama for Energy and More 611

116. Seetkari Yoga Pranayama to Lower Blood Pressure 615

117. Bonus Meditations 619

118. 3 Easy Kids Meditation Techniques with Videos 620

120. Powerful Gayatri Mantra Download & Free MP3 628

124. Free Yoga, Meditation and Mantra Links 648

Copyright: Anmol Mehta 2010: No part of this book can be republished,

Yoga Certification Program Overview:

This manual is the official text of the Mastery of Yoga Teacher’s

To those who are enrolled, welcome to the Mastery of Yoga Teacher's

This certification course is a multi-media rich home study course. The

In order to complete the course you follow the 8-week program

 Please note that this manual is a collection of articles from the

 The yoga-training program also consists of 20 videos. These

All chapters with videos, alert you using the following

“THIS CHAPTER HAS A VIDEO, BELOW IS THE VIDEO LINK”

As I mentioned above the yoga-training program is designed for 8

 These objectives are met via a weekly study section and a

 The practice section has a Yoga Section, Pranayama (Breathing)