Kundalini Yoga Practice Lecture Notes

Introduction

• Instructor: Yogi Gems
• Key Message: Remember who we truly are beyond our physical identity.
  • We are extraordinary beings of light, divine and infinite.
  • The pressures of physical reality often make us forget this essence.
• Objective of the Kriya: To return to our true selves and essence through a meditative Kundalini Yoga kriya.

Preparing for Practice

• Initial Posture: Prayer Mudra at Heart Center
  • Rub palms together and bring them into prayer mudra.
  • Inhale deeply to lengthen the spine and exhale, dropping shoulders.
• Mantras for Tuning In:
  • ONG NAMO GURU DEV NAMO
  • AD GUREY NAMEH, JUGAD GUREY NAMEH, SAT GUREY NAMEH, SIRI GURU DEVEY NAMEH
  • Repeat these mantras to settle body and mind.

Warm-up: Sufi Grinds

• Movement: Circle upper body around the hips.
  • Inhale forward and around; exhale back and around.
  • Go at your own pace; focus on releasing stagnancy and energy flow in the spine and chakras.
• Focus: Eyes closed, centered on the third eye (ajna chakra).
• Direction Change: Switch direction midway.
• Breathwork: Deep inhaling and exhaling throughout.

Spine Twists

• Mudra: Gian Mudra (index fingers to thumb tips).
• Movement: Twist from waist up.
  • Inhale left, exhale right.
  • Maintain strong navel pull and a solid base.
• Focus: Keep elbows at 90-degree angles.
• End Position: Deep inhale, squeeze mulbandh (pelvic floor muscles), and exhale.

Emotional Fatigue Buster Kriya

• Hand Positions: Vulcan Mudra and Open Hand
  • Right hand in Vulcan mudra.
  • Movement: Hands sweep in sync with breath.
• Breathing: Strong, rhythmic breathing with an O-shaped mouth.
  • Reverse moments of external distraction and come back to true essence.

Releasing Crystallized Patterns

• Shaking and Wriggling Posture
  • Shake out entire body to release ingrained patterns and energy.
  • Explore new ways of moving to liberate blocked energy.
• Breathing: Deep, through the nose, maintaining rhythm and energy flow.

Energy Consolidation and Meditation

• Mudra & Backstroke Movement: Jupiter and Saturn Finger Mudra
  • Inhale up and back, exhale down and forward.
• Breathing: Let it flow naturally in synchronization with the movement.
• Whistling & Chanting:
  • Exhale through a whistle-shaped mouth.
  • Chant: ARDAS BHAEE AMARDAS GURU RAM DAS GURU SACHEE SAHEE.

Final Relaxation: Shavasana

• Posture: Lying flat, starfish position.
• Relaxation: From toes and feet up to the scalp and brain.
• Breath: Deep, allowing energy to integrate.

Closing and Gratitude

• Final Poses: Knee stretches and rock up to sitting in Easy Pose.
• Closing Mantra: SAT NAM (Truth is my identity).
• Expressing gratitude for the practice.
• Encouragement to share experiences and subscribe for more practices.