For class times and dates
☀️please remember to bring your yoga mat and bottle of water to every class. Please make sure it is a proper yoga mat and not an outdoor mat as they are too noisy for a yoga space. If you need a layer for on top of your yoga mat please bring your own blanket. The white ones in the yurt are for relaxation and not for standing on with dirty paws! 😊
wearing white coloured comfortable clothes and having a cotton scarf for postures and meditation are ideal
Please help me manage the class space properly and fairly by following the below…
To book your space please confirm which class you would like to attend by email or text and make your bank transfer. To guarantee your space its best to book well in advance. Booking for classes is seven days before week 1 of set at the latest.
The £33 for 4week set is available in at least one week in advance.
After that it’s £38 for four weeks
four week set ~ the same class and time every week ~ this means you are guaranteed a space and that space is yours for the four weeks. Classes are on Zoom too and you are welcome to attend more than one class per week online.
It’s helpful to let me know if you can’t make it as it means we save time rather than waiting for you but please do not message me asking to reschedule your booked class space if you cancel at short notice. It takes up a lot of time and energy and is not part of the class agreement.
The key is to be clear, commit to yourself, take responsibility and show up! ✨🙏
This in itself is a powerful life practice. The kundalini yoga practice makes it even better! ✨
Kundalini Yoga ☀️ beginners class handout
Class structure
Tuning In
Easy pose, on our sitting bones with palms together, pressing gently, thumbs at heart ?centre, touching sternum
Lift sternum up, bring chin in
Inhale, expand the belly
Exhale, bring the belly in
Inhale deeply
Exhale fully, like squeezing the last juice out of a lemon
Inhale to begin
Mantras
Ong namo
Guru dev namo
(Say 3 times)
I bow to the subtle divine wisdom, the divine teacher within
Centres us in the highest self, spiritually guides the teacher and students during the class
Connecting to the golden chain
Aad guray nameh, jugaad guray nameh
Sat guray nameh, siree guroo dayv-ay nameh
(Say 3 times)
I bow to the primal wisdom. I bow to the wisdom true through the ages
I bow to the true wisdom. I bow to the unseen wisdom.
This mantra clears the clouds of doubt and opens us to guidance and protection. It surrounds the magnetic field with protective light
Resonate the sound, pronouncing each sound with the lips and the tongue. Project the sound ?Connecting with your inner teacher.
Connecting with infinite wisdom
Warm up ☀️
A good routine will warm up the muscles, move the blood, deepen the breath and flex the spine.
Some recommendations ~
☀️Sun salutations ~ https://m.youtube.com/watch?v=9ZZa4psFcpk
A few exercises from basic spinal series
I recommend these exercises as a good warm up routine.
✨Sufi grind
✨Spinal flex
✨Spinal twist
✨Shoulder shrugs
✨Neck rolls
✨Butterfly
✨Cat cow
✨Cat cow alternate
✨Life nerve stretch
A good resource for kriyas is pinklotus.org
Stick to the ones that are pages from a book. This is directly from yogi bhajans manual and is authentic. Any kriya instructions with photos of people practising and not wearing white should be avoided!
Kriya
It is best to be part of a class and have a teacher when beginning kundalini yoga. You can also find some wonderful class recordings online. As a guideline, make sure the person teaching kundalini yoga in a class or online, has their head covered, usually in a white cloth.
It is important to follow every detail of instructions for each kriya including timing. You can do less time whilst a beginner but each timing has to be constant. This could be half or a quarter of the stated time for each exercise. A stop watch is ideal to help you keep track.
Some kriyas from class
✨Nabhi kriya ~ http://www.pinklotus.org/-%20KY%20Kriya%20nabhi%20kriya%20english.htm
✨Kriya for deep meditation
✨Kriya for elevation
✨Surya kriya
✨Kriya for morning sadhana
✨Wahe guru kriya
Mulbandh (root lock)
A body lock that corrects our flow of life force energy.
It is frequently applied at the end of an exercise to crystallise its effects and is usually applied with neck lock.
Root lock is a smooth motion that consists of three parts ✨
Contract anal sphincter, feel muscles lift upwards and inwards
When muscles tighten and move, contract muscles around sexual organ. Experienced as a slight lift and rotation inward of pubic bone (like trying to stem the flow of urine)
Then contract lower abdominal muscles and navel point towards the spine.
These three actions applied together in a smooth, rapid, flowing motion is the mulbandh or root lock. It can be applied when breath held in or out.
Jalandhar bandh (Neck lock)
Applied in all chanting meditations and during most pranayama exercises. Whenever you are holding your breath in or out it is usually applied unless otherwise instructed.
Sit comfortably with spine lifted
Lift chest and sternum upward
At the same time, gently stretch the back of the neck straight by pulling the chin towards back of neck (do not force the head forward or down)
Head stays level and centred, does not tilt forward or to either side
Muscles of neck and throat remain loose. Brow and face muscles relaxed
Neck lock seals the energy generated in upper brain, creates nerve flexes that stimulate and balance thyroid and parathyroid glands and prevents changes in blood pressure that can happen during exercise and breathing. It acts as a safety valve that regulates pressure by reducing dizziness that can result from practice. It brings the balance of the water with the fire in the belly.
Taken from “The Aquarian Teacher ~ text book level one instructor by Yogi Bhajan (p107-109)
Relaxation
Corpse pose (laying flat on back, ankles together, palms facing up)
Head flat on ground, no pillow
Socks, blankets.
Important to integrate and let the body rest after movement
It’s part of the class and don’t skip it!
Usually about 10 mins (or more if you’re lucky!)
Coming out of relaxation ~ breathe deep into body inhale and exhale, wiggle fingers and toes, circle wrists and ankles around one way, then the other, stretch the spine, arms overhead, stretch both sides, knees to chest, rub hands and feet together, rock side to side, rock up to easy pose
Meditation ?
There are lots of beautiful meditations available on line
Here are a few to begin your journey ?
Mul mantra
Ek Ong Kar
Sat naam
Karta purakh
Nirbo, nirvair,
Akaal moorat
Ajoone.
Saibhung
Gurprasad
Jap.
Aad such, jugaad such, Hai bhee such, Nanak hosee bhee such.
(Here are well used mind maps on the mul mantra ?)
Snatam Kaur singing mul mantra https://m.youtube.com/watch?v=DjbodQeOFog
Remember to use your tongue and lips when pronouncing mantras. This stimulates the energy points in your mouth and you become the vibration of the mantra. Your lips are the feminine, your tongue the masculine and when you pronounce each sound you make love with the universe
Tuning Out Closing space
Easy pose with palms together, thumbs at heart ?centre, touching sternum
Lift sternum up, bring chin slightly in
Inhale, expand the belly
Exhale, bring your belly in
Inhale deeply
Exhale fully, like squeezing the last juice out of a lemon
Inhale to begin
May the long time sun shine upon you
All love surround you
And the pure light within you
Guide your way on
(Sing 2 times)
This is a blessing to give and receive
There is also a version of the Long Time Sun by Snatam Kaur
Then finish with three long Sat Nams
SAAAAAAAAAAAAT NAMM
(Say 3 times)
Truth identified
I am truth
✨
Music
Snatam Kaur
Singh Kaur ~ crimson collection and this universe
Nirijan Kaur
Ajeet Kaur
Ashana
Jai Jagdeesh
Sat Karin Kaur Khalsa
Links ✨
Books
Kundalini Yoga ~ sadhana guidelines ~ (a great introduction)
All books from Yogi Bhajans teachings
The Aquarian teacher (instructor training manual for kundalini yoga teachers)
satnam.eu (great selection of books, music and equipment)
School☀️
Sahej school with Hari Har Ji
Festivals
satnamfest.com
European kundalini yoga festival ~ 3ho-europe.org
Mantra ✨
Chanting mantra silently or out loud is a conscious method of controlling and directing the mind (an effective way to train your puppy!).
Attitudes and beliefs are vibrations or thought waves. What we choose becomes our vibration and defines how we feel and what we project to others.
The science of mantra is based on the knowledge that sound is a form of energy, having structure, power and definite predictable effect on the chakras and human psyche. Mantras are formulas that alter the patterns of the mind and chemistry of the brain according to physical and meta physical laws. The power of mantra is in sound vibration. Mantras used in kundalini yoga elevate or modify consciousness through their meaning and rhythmical repetition.
Project the sound
Resonate the sound, pronouncing each sound with the lips and the tongue. This stimulates the energy points in your mouth and you become the vibration of the mantra. Your lips are the feminine, your tongue the masculine and when you pronounce each sound you make love with the universe ✨
Eck Ong Kar Sat Nam Siri Wahe Guru
Eck Ong Kaar Sat Naam Siree Wha-hay Guroo
The creator and all creation are one. This is our true identity. The ecstasy of this wisdom is great beyond words.
Eight parts relates to eight energy centres (7 chakras plus aura). Each word is a code letter or a digit in the phone number of the direct line between you and creation. Creates relationship between your soul and universal creative energy. It is very powerful at awakening the kundalini energy and suspending the mind in bliss.
Gurudass ~ enchanted album
Ajeet Kaur ~ Peace ~ The temple door album
Ad guray nameh
Aad guray nameh, jugaad guray nameh
Sat guray nameh, siree guroo dayv~ay nameh
I bow to the primal wisdom. I bow to the wisdom true through the ages
I bow to the true wisdom. I bow to the unseen wisdom.
Infinity of your highest self. This mantra clears the clouds of doubt and opens us to guidance and protection. It surrounds the magnetic field with protective light ?
Jai Jagdeesh
Snatam Kaur
Ajeet Kaur
Ong Namo
Ong namo
Guru dev namo
I bow to the subtle divine wisdom, the divine teacher within
Centres us in the highest self, spiritually guides the teacher and students during the class
Connecting to the golden chain ☀️
Live in concert by Snatam Kaur
Mul mantra
Eck ong kaar, sat naam, kartaa purakh, nirbho, nirvair
Akal moort, ajoonee, saibhang, guruprasaad. Jap.
Aad such, jugaad such, haibhee such
Naanak hosee bhee such
One creator. Creation. Truth identified. Doer of everything. Fearless. Revengeless. Undying. Unborn. Self illuminated, self existent Guru’s grace. Meditate! ?
True in the beginning, true through all the time. True even now, Nanak says truth shall ever be.
Contains the root sound that all effective mantras contain.
Snatam Kaur
Sada Sat Kaur
Adi shakti
Aadee shaktee, namo, namo
Sarab shaktee, namo, namo
Pritham bhaagavatee, namo namo
Kundalinee, maataa shaktee, namo, namo
I bow to the Primal Power
I bow to the all Emcompassing Power and Energy
I bow to that through which God creates
I bow to the creative power of kundalini, the Divine Mother Power
This devotional mantra invokes the primary Creative Power which is manifest as the feminine. It calls upon the Mother Power. It will help you to be free of the insecurities which block freedom of action. By meditating on it one can obtain a deeper understanding of the constant interplay between the manifest and the unmanifest qualities of the cosmos and consciousness.
Adi Shakti ~ Gurudass
Gobinday mukanday
Gobinday, mukanday, udaaray, apaaray
Hareeung, kareeung, nirnaamay, akaamay
Sustaining, liberating, enlightenment, infinite
Destroying, creating, nameless, desireless
Can eliminate karmic blocks or errors of the past. Has power to purify magnetic field, makes easy to relax and meditate. Protective, balances two hemispheres of brain, bringing compassion and patience.
Sada Sat Kaur ~ from the album Shashara
SatKirin Kaur Khalsa ~ from the album Jap
Wahe guru wahe jio
Wha~hay guroo wha~hay guroo
Wha~hay guroo wha~hay jeeo
Mantra of ecstasy. There is no real translation for it though we could say ” wow, god is great!” Indescribably great is God’s infinite wisdom. Jio is affectionate, but still respectful variation of word Ji which means soul. The bliss of this mantra soothes the wounds of life. We establish ourselves for victory and the right to excel.
Jai Jagdeesh ~ I am Thine
Nirinjan Kaur ~ Prem
Wahe Guru
Wha~hay guroo
Infinity and ecstasy. Dwelling in god. Expresses the indescribable experience of going from darkness to light (from ignorance to understanding). The infinite teacher of the soul. Guru mantra which triggers destiny.
Jai Jagdeesh ~ I am Thine
Nirinjan Kaur ~ Prem
Sa ta na ma
Saa Ta Naa Maa
Saa = infinity, totality of the cosmos
Taa = life (birth of form from infinity)
Naa = death (or transformation)
Maa = rebirth
Expresses the five primal sounds (SSS, MMM, TTT, NNN, AAA)
Increases intuition, balances the hemispheres of the brain and creates destiny if there was once none. Describes the continuous cycle of life and creation.
Gurudass
Har Har Mukunde
Har har mukunday
Har is the creative aspect of infinity. Mukunday is the liberating aspect of the self.
This mantra removes fear and turns challenges into opportunities.
Singh Kaur ~ Crimson collection
Sa rey sa sa
Saa ray saa saa, saa ray saa saa, saa ray saa saa, saa rung
Har ray har har, har ray har har, har ray har har, har rung
Saa is the infinite, the origin, the beginning, the subtle and beyond. The element of ether
Har is creativity of earth. The dense element, the power of manifestation. Tangible and personal.
These sounds are woven together and projected. Adversity melts before this mantra.
Gives effective communication so your words contain mastery and impact. Helps conquer wisdom of past present and future. Brings peace and prosperity even if it wasn’t your destiny.
Nirinjan Kaur ~ Prem Siri album
Sat Siri Siri Akal
Sat siree, siree akaal, siree akaal,
maahaa akaal, maahaa akaal,
sat naam, akaal moorat,
wha hay guroo
Great truth. Great beyond death. Great beyond death.
Great beyond death.
Truth is the name. Deathless image of god.
Great beyond words is this wisdom.
Sada Sat Kaur ~ from the album Shashara
Hallelujah
Jai Jagdeesh
The above information is taken from
The Aquarian Teacher by Yogi Bhajan