as taught by Yogi Bhajan
COMMENTARY by Gurucharan Singh
In our culture, we are taught to view
sex in terms of pleasure and reproduction. We are not educated in the need for
moderation in sex in order to maintain our health and nerve balance. Sexual experience
in the correct consciousness can give you the experience of God and bliss, but before that can ever occur you must charge
your sexual batteries and possess a real potency.
The seminal fluids produced in the male
and female contain high concentrations of minerals and elements that are crucial to proper nerve balance and brain functioning. The sexual fluid is reabsorbed by the body if it is allowed to mature. Its essence, or ojas, is transported into the spinal fluid. Running your mind without the ojas is like running a car without oil—you wear
About 90% of your sexual energy is used
to repair and rejuvenate the organs of the body. The normal span of potency
for a yogi is equal to the length of his life. In the United States,
potency wanes even in the early forties. This Kriya will generate sexual energy
and transmute it into ojas and healing force.
The first three exercises activate the
sex chakra; then the navel point and lower spine.
Exercise 3 is especially effective for
relieving tension and problems of the ovaries.
Exercise 4 and 5 move the energy out
of the digestive system.
Exercise 7 distributes the energy from
the navel point above the solar plexus to the heart center.
Exercise 9 uses prananyam (breathing
exercise to work with your energy) to completely open your psychic channels and move the Kundalini energy all the way to the
Exercise 10 uses the Kundalini energy
in the mantra to project the mind into the Infinity of the cosmos and beyond the normal earthly consciousness.
click here to see how to Sit Straight and Tune In
before any Kundalini
Lie on the stomach.
Place the hands on the ground
directly under the shoulders (1A).
Arch the neck back and lift up
into cobra pose (1B).
Inhale and raise the hips straight
off the ground coming into a front platform pose (1C).
Exhale as the hips go back down
into cobra pose.
Repeat 26 times, then relax 2
minutes on the stomach.
The teacher should chant “Ong,” the infinite, creative consciousness, on the inhale; and “Sohung,” meaning “I am Thou,” on the exhale. This
will keep a rhythm and keep the mind focused.
Come into cow pose (2A).
Stretch forward with an exhale
making the hips and chin touch the ground. Keep the head up and arms bent (2B).
Inhale back into cow pose.
The teacher chants “Ong-Sohung,” that is “Ong” on the forward motion,
“Sohung” on resuming cow pose.
Repeat 26 times.
Immediately without resting, lie on the back.
Bend the knees and hold the ankles
with the hands. The soles of the feet should stay on the ground next to the buttocks
Inhale, raise the hips up (3B).
Exhale, bring them down.
Repeat 26 times, rest for 2 minutes,
and repeat 26 more times.
lie down on the back.
Raise both legs 18 inches and
start long deep powerful breathing for 30 seconds.
Bring one knee to the chest, then
the other with each deep inhale.
Continue alternating with this
push-pull action for 45 seconds to 1 minute.
Inhale, hold legs straight out
for 5 seconds.
Lie on the back.
Bring the soles of the feet together
and grab them with the hands.
Rock back and forth for 30-45
relaxation for 2 minutes. (Lie flat on your back with your palms facing up, eyes
Stretch Pose: Hold the feet and head 6 inches off the ground with normal breathing.
The eyes are fixed on the toes.
Balance in this position and hold
it for up to 7 minutes.
Inhale deeply, exhale, hold the
breath out and apply mul bhand.
Hold the breath out as long as
Repeat the inhale, exhale, hold,
and mul bhand 4 more times.
Then relax down.
relax for 5 minutes letting the energy circulate.
Think of God and God consciousness. Feel unlimited.
Then, lying on your back, repeat
out loud, “God and me, me and God, are one” about 12 times, raising
the pitch and volume frequently.
Inhale deeply, hold for 15 seconds,
Start the chant again but very
powerfully. Chant loudly from the solar plexus (diaphragm/stomach area). The eyes should be closed. Do not feel
Inhale and exhale deeply eight
times, then inhale holding the breath in and raise both legs 90 degrees for 15 seconds.
Exhale and relax.
Sit in Sidhasana
(perfect pose) or Sukasan (easy pose).
(Please click here to see more information on these sitting postures.)
Use the tip of the thumb and the
tip of the little finger of one hand to close alternate nostrils.
Inhale slowly through the left
nostril, exhale slowly through the right.
(To learn Long, Deep Breathing,
please click here.)
Meditate at the base of the spine
and pull mul bhand.
On the inhale, think “Sat,” the Truth.
On the exhale, vibrate “Nam,” the Identity or Name.
Continue for 1 minute.
Then begin Breath of Fire in
through the left nostril, out through the right for 1 minute. (Please click here to learn Breath of Fire.)
Without a break, inhale and exhale
through the left nostril only, moderately fast for about 15 seconds.
Begin breath of fire through the
left nostril for 15 seconds.
Then breath of fire through the
right nostril for 15 seconds.
Then breathe 5 seconds through
Inhale through both nostrils and
hold 5 seconds.
Exhale, holding the breath out
and mentally repeat “Sat Nam,” making the sound follow and upward
spiral for 30 seconds.
Then visualize the “Sat”
going down both sides of the spine, entering the base of the spine and “Nam”
rising up the middle of the spine.
Hold the mind against every other
thing and concentrate. NOW is the time!
Repeat the mental meditation one
(Please add the syllable "hey" to the word Wha-hey using the same note and
timing as "Wha.")
When chanting “Sat Nam” and “Guru,” apply and release mul bhand. Gradually the mul bhand will become so strong and locked that it will be easy
to hold throughout the entire chant.
chanting for 6 minutes.
Inhale, hold for 15 seconds.
Relax or meditate.