Internal Fatigue Buster Kriya
This Kriya (yogic exercise set) comes from the DVD titled "The Change of The
Age" (Volume five). To order this DVD, please click here.
Before you begin any Kundalini Yoga Kriya, please
TUNE IN! Please click here to see how to Tune In.
Yogi Bhajan says: "Sit straight with chin
pulled in slightly and chest out. If the chin isn't pulled in you will not get the effect!"
Then take your right hand and split it in the center so that your
and Saturn (middle) fingers are together and your mercury (pinkie) and sun (ring) fingers are together.
Your hand will look like a “V”. Place this hand on your right side, palm is forward and
your fingers are pointing upwards. The arm is not straight but bent and your elbow rests close to the ribcage.
Just like a salutation.
Spread all the fingers of the left hand as much as you can and place it palm down
in front of your body. The elbow of the left arm still rests close to your left side and your forearm is level with
the floor. Then start to move the left hand (with the fingers still spread) "in and out". "In" means towards your belly and "out" moves away from your belly.
Keeping this position make an “O” with your mouth and breathe in and out with the movement of the
left arm. Breathe in as the arm goes in, and out as the arm goes out. Breathe
in your own rhythm but do NOT breathe from your diaphragm but with the swing of your left arm. You
arm is a pendulum, breathe with it. If your “O” mouth is correct there will be a
whistling sound. No eye focus.
Breathe in this way for 11 minutes. If you need to yawn, yawn, but do not
Then when the 11 minutes are up, inhale, hold and interlock the fingers of both hands
together high over your head. Stretch your spine with all your power for 10
seconds. Exhale, inhale and repeat 2 more times.
Sit and relax for 2 minutes.
Then take both your arms and go wild, shake them in all directions and do it fast. It
will circulate the energy that you have received from the previous exercise. Do this for 3 minutes.
Then directly take your jupiter (pointer) and saturn (middle) fingers of both hands and
"attach" them to your thumbs. So there are six fingers involved in this mudra, three on your
and three on your right hand. Now, stretch your arms up and make a big circle with this
mudra over your head starting with the right hand and then with your left hand. The movement is much like when you
throw a lasso. The right and left hands are continuously creating circles over your head. You must
move fast! and put all the pressure on your neck. This will "make your eyes, nose, throat perfect".
There is a time limit on this one and you have to do it directly after shaking your hands. You only
have a short time so make it count. Move quickly! 1 minute
and 15 seconds.
Then when the 1 minute and 15 seconds are up, start to whistle, as loud as you can.
Yogi Bhajan’s class whistled in rhythm to the musical version of
Ardaas by Avtar Singh. Strongly whistle, it will open up your ida and pingala (energy channels along
both sides of the central energy channel of your spine--shushmana). Whistle in rhythm with the music
for 3 minutes and 45 seconds, then if you know the words, sing!
Ardaas Bhaee, Amar Das Guru, Amar Das Guru,
Ardaas Bhaee, Ram Das Guru, Ram Das Guru, Ram Das Guru, Sachee Sahi. Sing it loud and let the heavens listen to
it. 4 repetitions of the mantra (1 minute and 30 seconds.)
whisper the mantra forcefully. 2 repetitions of the mantra. (40 seconds)
Then whistle again for 30 seconds. After 30 seconds inhale deep and hold your breath for 15 seconds, concentrate
on your navel. Breathe out, breathe in, hold and concentrate on your navel.
Pull it in as
much as you can. 20 seconds. Exhale, and inhale again, hold
and pull the navel towards the spine as much as you can. 30 seconds. Relax
will remove internal fatigue. "This set is enough for an idiot to become
wise, for a pauper to become a prince and from misfortunate person to the most fortunate person." It
will take you to the horizon that you don't even believe you can touch. "You won't need me
again." In 40 days you will start to notice the result. In 120 days you will
Kundalini Research Institute, Espanola, NM. Kundalini Yoga as Taught by Yogi Bhajan .