Beginner’s course material

Sat nam!

Here is the material we practiced in the course, enjoy and keep up!

To begin your kundalini yoga practice:

—- First thing:
tune in by chanting
ONG NAMO GURU DEV NAMO
(3times)—-

KRIYAS and MEDITATIONS

1.  class:
-KRIYA: Basic spinal energy series:  http://indrasgrace.com/wp-content/uploads/2014/10/Basic-Spinal-Kriya.pdf
-MEDITATION: Kirtan kriya: https://www.3ho.org/3ho-lifestyle/health-and-healing/kirtan-kriya-sa-ta-na-ma-meditation

2. class:
-KRIYA: Surya kriya (sun kriya):
http://libraryofteachings.com/kriya.xqy?q=&id=f9de9256730047799eb4c2a915f6c229&name=Surya-Kriya
MEDITATION: – Heart meditation with the mantra Guru Ram Das
https://www.3ho.org/kundalini-yoga/mantra/kundalini-yoga-mantras/guru-ram-das-mantra  *a video of Sukhdev teaching a celestial communication with this mantra:
https://www.facebook.com/sukhdev.kaur.942/videos/10157812223000145/

—-

More KRIYAS:

– Basic breath series (can also be practiced as a warmup before another kriya)
https://www.3ho.org/kundalini-yoga/pranayam/basic-breath-series

– Sun salutation (Surya namaskar) (can also be practiced as a warmup before another kriya)
http://libraryofteachings.com/kriya.xqy?q=&id=f9de9256730047799eb4c2a915f6c229&name=Surya-Kriya

– Kriya for nerve, navel and lower spine strenght
http://www.pinklotus.org/-%20KY%20Kriya%20for%20nerve%20navel%20and%20lower%20spine%20strength.htm

– Kriya for Awakening to the 10 bodies
https://www.3ho.org/kundalini-yoga/ten-bodies/kriya-awakening-your-ten-bodies

*remember that if you need to shorten the kriya, only shorten the times proportionally! (never leave an exercise out)

—-after the kriya do a short relaxation (5-11 min)—-

MEDITATIONS (to practice after the kriya or on their own, if practiced without kriya, make sure you tune in before the meditation)

– Meditation for a calm heart http://www.pinklotus.org/KY%20KRI/KRI%20KY%20meditations/ForACalmHeart.pdf

– Meditation for the divine shield
http://www.pinklotus.org/KY%20KRI/KRI%20KY%20meditations/ForACalmHeart.pdf

– Healing meditation with Ra Ma Da Sa
https://www.3ho.org/kundalini-yoga/mantra/ra-ma-da-sa-sa-say-so-hung-ultimate-healing-tool

– Long Ek Ong Kar (a very powerful mantra):
https://www.3ho.org/kundalini-yoga/meditation/featured-meditations/my-favorite-mantra-ek-ong-kar-sat-nam-siri-wahe-guru
*a video of Krishna Kaur on how to practice it:
https://www.youtube.com/watch?v=AGfeeFcw7NM&feature=related

—— tune out by chanting:
May the long time sun shine upon you
all love surround you
and the pure light within you
guide your way on (2 times)

Saaaaat nam (3 times)

———————————-

More information about the chakras:
https://www.3ho.org/kundalini-yoga/chakras/eight-major-chakras

Yogi Bhajan lectures, kriyas and meditations:
http://libraryofteachings.com

Spiritual name requests:
https://www.3ho.org/spiritual-names

Kundalini yoga (and more) Music downloads:
http://www.mantradownload.com
http://www.spiritvoyage.com
http://www.sikhnet.com

Some artist I use in class:
– Ajeet Kaur
– Snatam Kaur
– Sangeet Kaur
– Satkirin Kaur
– Prabhu Nam Kaur
– Ram Singh…

Sadhana (morning group practice of KY tradition) usually from 05.00-07.30, info and calendar: https://dharamsaal.ee/sadhana/

For events and courses at Dharamsaal, you can follow us on Facebook

WAHEGURU!!!

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School of Kundalini Yoga and Humanology. Liivalaia 11/1-14, Tallinn, Estonia +372 53731839 dharamsaalkeskus@gmail.com

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