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KTINDALINI YOGA
THEESSENCE OF SELF

lVhen you are weighted down by the scarsand disappointmentsof life, it is difficult ro sense the broaderreality of which you area part. This pain creates blocksto the inflow of cosmic energyand you becomelesssensitivero your own possibilities. This setofexercises guidesthe pranal through your body to the heart chakra,2 opening the heart so you can give and receive love without fea4anger, or fesenrment, and experience compassion. In this state of compassion you can release the pain of former relationships, energize currenr relationships on a higher level,and begin to express your divine essence.

1. Sit in Easy Pose, arms exrended to the front, parallel to the floor with the palms facing down. Spread rhe arms slightly to form a V and rotate them backward in iarge circies (la & 1b). Begin Breath of Firea and gradually increase the power of rhe breath as you rotate the arms faster and faster, wider and wider. Continue for 4 minutes. For best resulrs, do this exercisevery energetically. The faster the breath is, the more powerfully it stimulates rhe heart. 2. Lie on the stomach and come into Bow Pose.' Rock back and forth from the shoulders to rhe knees, coordinating the motion with a powerful Breath of Fire-so powerful that it feels as though fire were coming from the nostrils. Continue for I minute.

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The exercises in this kriya3 are for the releaseof tension, strengtheningthe digestion, and opening the lungs. lf yu 3. Lie on the backwith the thighs clasped to the chest, foreare neu) to KundaliniYoga, you lnay Laant to rest after each head to the knees (or as close as possible). Rock along the exerbiseunless otbemtise noted, entire length of the spine in coordination with Breath of Fire
for 1 minute.
I The life force 2 The fourth chakra or energy center; center of love and compassion; located at heart level in the center of the chest 3 Combination of posture,mudra,mantra,breathingand rfrythm;literallymeans completed octionia kriya can be one exerciseor a specificsequenceofexercises 4 Continuous rapid nostril breathing,two to three breaths per second, while pulling t h e n a v e lp o i n t i n o n t h e e x h a l ea n d r e l a x i n g it on the inhale 5 Lie on the stomach,grab the anklesand use the thigh musclesto pull the upper body off the ground.Then lift the legs off the ground. A q u a r i o n T i m e sf e a t u r i n g P r o s p e r i t yP o t h s

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Open your heartso you cangiveandreceive love withoutfear: angen or resentment,

4. Come into Crow Poser'with the hands clasped in Venus LockT on top of tlre head. On the count of one, inhale and stand up, and on two, exhale and squat back down into Crow Pose.Continue for 52 counrs. 5. Repeat Exercise#I for 2 minutes. 6. Sit in Easy Poseand crossyour hands at the center ofthe chest over the Heart Cencer. Close your eyes. Drop any selfIimitations. Surrender the self to the Self. In this exoanded
6 Squat down with the feet flat on the ground 7 M u d r a w i t h f i n g e r si n t e r l a c e dF . o r m e n ,t h e r i g h t t h u m b t i p p r e s s e s on t h e f l e s h ym o u n d o f t h e t h u m b o f t h e l e f t h a n d , w i t ht h e l e f t t h u m b t i p r e s t i n go n t h e w e b b e t w e e nt h e t h u m b a n d i n d e x f i n g e r o f t h e r i g h t h a n d For women, the mudra is reversed.

awareness,experience your essence.Remain focused and meditate for 11-31 minutes. Musical Variation: Sing with the CD or tape, Dltan Dhan Ram Das Guru by Sangeet Kaur,8 beaming from your heart, and meditating on Guru Ram Das to open your hearc and create a miracle in your life. This set can be found in the lnner Vorkont manual, p. 29-30, available from www.kriteachings.org, www.a-healing.com, and www.spiritvoyage.com

8 Titled, Ihe Blessing, and available from www.a-healing.com and www. spiritvoyage.com