Eight-Week

Curriculum
90-Minute Classes

Kundalini Yoga for Humility

To Know Who the Doer Is
Compiled by Shakta Kaur
Kundalini Yoga in the Loop (KYL), Chicago, IL, USA

3HO IKYTA Teachers Conference

Summer Solstice Sadhana Celebration
June 21, 2013
Sat Nam, Dear Teacher,

This 8-week series of classes is based upon the 3HO International Kundalini Yoga Teachers Association
(IKYTA) Teachers Conference theme for 2013--humility. Humility as a state of consciousness is
essential to a Kundalini Yoga teacher. But, it can be a difficult concept for teachers to relay to students.

Humility was originally chosen as a theme for the 2013 3H0 IKYTA Teachers Conference from Yogi
Bhajans, The 8 Elements of Excellence which reads:

The 8 Elements of Excellence: The Vision to see your goal and keep it in your consciousness. The
Courage to attempt it and to keep up. The Grit to go through it. The Humility to know who the Doer is.
The Knowledge to substantiate it. The Prayer to feed it. The Grace to carry yourself through it. The
Determination to achieve it. (In 2014 the Teachers Conference will focus on knowledge, in 2015,
prayer, and so on, until all 8 elements have been featured.)

We are fortunate in that humility is built into each and every Kundalini Yoga class. We begin each of
our classes with the Adi Mantra--Ong Namo Guru Dev Namo. We chant it in a state of humility so that
we can put aside our ego, our commotions and our neuroses. Only then can we serve those who are
present.

By chanting the Adi Mantra we are neither limited by our own image of ourselves nor inflated by our
own need for aggrandizement, recognition or popularity. In each and every class we are provided the
chance to share the experience of the Infinity of God rather than the limited experience of ourselves.

Each class in this curriculum includes one main kriya and one meditation that have been taught at
Kundalini Yoga in the Loop (KYL), in Chicago, Illinois, USA. While it is always best to choose a kriya and
meditation that can be taught at full times you will notice that in several classes it is suggested that you
proportionately reduce the times of the exercises. Reducing the times is suggested so that it is easier to
fit all of the components of a Kundalini Yoga class within a 90-minute timeslot.
Even with the reduced times students at KYL were greatly impacted by the vast array of teachings on
humility offered by Yogi Bhajan. However, you may decide to launch your humility series with a two-
or three-hour workshop (rather than a 90-minute class) in order to teach full times. This suggestion is
made several times in this curriculum.

While this is not a definitive list of all the kriyas and meditations you could possibly use in a curriculum
focusing on humility and intuition it is my hope you will not only find inspiration with what is shared
here but that you will teach this or a similar curriculum soon!

May God and Guru continue to bless 3HO IKYTA, Kundalini Yoga Instructors, Practitioners and Teachers
world-wide.

Yours in service,

Shakta Kaur
Kundalini Yoga in the Loop (KYL), Chicago, IL, USA

www.ShaktaKaur.com 312-922-4699

Wondering how to market your Yoga for Humility series? Try this!

Come to [Name of Studio] during the months of [XXX and XXX] as you learn to see beyond the surface of
your busy life to truly know who the Doer is! Come learn that humility has nothing to do with passivity,
meekness, inferiority or giving up.

You will learn that humility...:

...is a capacity that allows wisdom to guide your life ... to let the ego go and open the heart.
...takes you beyond what you know and opens your intuition ... to see the unseen.
...is the absence of arrogance, conceit or the feeling of superiority over others ... it comes from
putting the Infinite above any status.
...is an openness to all that is ... are you humble enough to accept and act on your gifts without
inner conflict?

Humility is first-and-foremost about putting your personality, your commotions and your neuroses aside
to do what you came here to do ... to become consciously conscious before your own Infinity!

Call XXX-XXX-XXXX for information or simply click here to pre-register for classes: [XXX]
CLASS ONE
PUTTING THE INFINITE FIRST*

Main Kriya: Strong and True (Fountain of Youth, pp. 18-19) includes deep relaxation.
Meditation: A Renewed Self-Concept (Transformation Vol. 1, pp. 92-93; Rebirthing, pp. 68-71).

10:30 am: Welcome, Tune-in and Framing.

10:35 am: Main Kriya includes Relaxation.
11:10 am: Multi-Part Meditation.
11:55 am: End with the Long Time Sunshine Song and 3 long Sat Nams.

3 Key Concepts
1) Define Humility: Humility is a capacity that allows wisdom to guide your life; to let the ego go and to
open the heart so you can receive the strength of God. It does not mean weakness, self-deprecation or
inferiority or passivity. It doesnt give status or power over the self. Instead, humility comes from
putting the Infinite above any status. (The 21 Stages of Meditation, pp. 189-190.)

Yogi Bhajan: Somebody once asked me, What can I do to be rich and happy and healthy and holy? I
said, Just one thing: Believe within you and without you that there is only Godand that you dont
exist. (Rebirthing, p. 62.)

Yogi Bhajan: Somebody asked me today, What is the best thing to become fulfilled, happy, rich and
fantastic? I said, Very simple. Just you sit and let God act. Let God act. Let God act. Very difficult
the most difficult thing your ego can tolerate, but great. (Rebirthing, p. 67.)

2) Humility perceives the subtle. It is associated with the 6th chakra. Humility gives us the capacity to
open and to unlock our intuition. Normally we are locked in our ego which by its nature is small and
limited and only sees what it believes. To see beyond the walls of habit and ancestry we need humility.
(The 21 Stages of Meditation, p. 190.)

3) Define Self-Concept: You build a concept. That is what you are; and when you dont achieve that
concept, remember one thing: Nobody is bad enough to be bad, and everybody has a concept. But when
you do not achieve that concept, you not only get bad, mad and sad, you also become a rat. People call
it depression; people call it psychological problem; then they call it sociological problem. (Rebirthing, p.
61.)

Yogi Bhajan: This is a meditation to cleanse the deposits that you created in your first eleven years. The
cycle of life is eighteen years; the cycle of consciousness is seven years; and the cycle of intelligence is
eleven years. Every eleven years your intelligence starts developing differently. (Rebirthing, p. 62.)

3 Key Skills/Practices
1) The main kriya, Strong and True, is relatively short while the meditation, A Renewed Self-Concept* is
much longer and multi-part.
2) Take extra Vitamin C both before and after class (for the meditation, A Renewed Self Concept).
3) Archer Pose in the main kriya, Strong and True.
4) Tip of the nose eye focus in the meditation, A Renewed Self Concept.

*To launch your Humility and Intuition series consider teaching Class One as a special 2hour workshop. You will
need the extra time to teach full times of the meditation, A Renewed Self-Concept. If a 2-hour workshop is not
possible then cut the times of each section of the meditation to 75%, i.e., 6 minutes divided by .75=4 minutes; 15
minutes divided by .75= 1 min., 15 seconds; etc. Have oranges and/or lemon water available for students both
before and after this class.).

CLASS TWO
SURRENDER MEANS VICTORY!*
Main Kriya: Wahe Guru Kriya (Aquarian Teacher, p. 54).
Meditation: 3-Part Meditation Series for Humility (The 21 Stages of Meditation, pp. 194-199).

10:30 am: Welcome, Tune-In and Framing.

10:35 am: Main Kriya.
11:10 am: Part 1 (3-Part Meditation Series for Humility): Bowing before the Infinite (p. 194).
11:20 am: Part 2: Speaking Humbly before the Creative Infinity (p. 196).
11:30 am: Deep Relaxation (built into the 3-Part Meditation Series) (p. 197).
11:45 am: Part 3: Bowing for Humility to Transfer Prana (p. 198).
11:55 am: Long Time Sunshine Song and 3 Long Sat Nams.

3 Key Concepts:
1) In the West, humility means giving up. In the West, surrender means defeat. In the spiritual
scriptures, surrender means victory. I surrendered to my inner will to accomplish what I have to. I take
my personality, my commotion, my neurosis and put them on the side and do the job. (Yogi Bhajan, The
21 Stages of Meditation, p. 192.)

2) Humility as a state of consciousness is essential. When we chant the Adi Mantra, Ong Namo Guru
Dev Namo, it is done in a state of humility so we are not limited by our own image nor inflated by our
own need for recognition, aggrandizement or popularity. (The 21 Stages of Meditation, p. 191.)

3) Bowing is one of the most effective ways to reduce ones constant preoccupation with ego and status.
Bowing is common in many spiritual traditions. Christians genuflect by bending their knee to show
respect; Buddhists prostrate to clear the self and become zero; Muslims bow throughout their day.
Bowing helps open yourself to humility, gratitude and grace. (The 21 Stages of Meditation, p. 193.)

3 Key Skills/Practices:
1) Chair Pose.
2) Rock Pose.
3) Bowing while chanting three different mantras; Har Ham; Haree Har; and Akaal Sat.

*Again, this class is suitable to teach as a 2-hour workshop. To teach the 3-Part Meditation Series for Humility in
this 90-minute class reduce the times of each of the 3 meditations by 30%. If youre teaching a 2-hour workshop
you may not have to reduce the times of each meditation at all!
CLASS THREE
HUMILITY PERCEIVES THE SUBTLE
Pranayam: Chow Pad Arti Pranayam with the Siri Gaitri Mantra (KRI Level 1 3-Ring Binder, p. 449).
Main Kriya: Kriya for the 6th Chakra (Kundalini Yoga Experience, pp. 96-99).
Meditation: Meditation for Intuitive Speaking (See www.ShaktaKaur.com; also Golden Bridge NYC
Weekly Newsletter, 08.19.10).

10:30 am: Welcome, Tune-In and Framing.

10:35 am: Pranayam.
10:50 am: Main Kriya.
11:25am: Deep Relaxation.
11:40 am: Meditation for Intuitive Speaking.
11:55 am: Long Time Sunshine Song and 3 Long Sat Nams.

3 Key Concepts:
1) Chow Pad Arti Pranayam means 4-stage breath regulation that is filled with prayer.

There are two items in yoga: Pranayam means expansion to Infinity and Pratyahar means to contract
to zero. If a person does not know that, then just understand if there is a car which has no transmission.
.. People take drugs because they dont have transmissions. So they have to accelerate from outside. ...
The process of Pratyahar in yoga is very successful. To get into shuniaa, to get into a zero and then
expand to a million is the process of Pratyahar. (Excerpts from, Higher You Are, Humbler You Are, Yogi
Bhajan lecture, 01.07.90, Espanola, NM.)

2) Humility is a central capacity that allows wisdom to guide our life instead of intellectual positions or
ideologies, which only abstract us from our self and disconnect us from each other. Humility perceives
the subtle; it experiences the awe of infinity and sees beyond the surface of things; it is associated with
the sixth chakra. (The 21 Stages of Meditation, p. 190.)

3) The sixth chakra is associated with intuition, wisdom and identity. When functioning you self-initiate,
you understand your purpose and you listen to the wisdom that bubbles up from within. When
malfunctioning a person may feel confused or depressed. They may reject spirituality. Over-
intellectualizing is another malfunction of the sixth chakra.

4 Key Skills/Practices:
1) Triangle Pose.
2) Bow Pose.
3) Stretch Pose
4) Bundle Roll!

CLASS FOUR
RECEIVE THE STRENGTH

Warm-Up Kriya: Healthy Bowel System (Aquarian Teacher, p. 359; see note, below).
Main Kriya: Dropping your Personal Pain (Rebirthing, pp. 224-227).
Meditation: Healing Ring of Tantra (Aquarian Teacher, p. 421/p. 95 depending upon ed.).
Alternative: Self-Hypnosis to Develop Intuition (Transformation Vol. 2, p. 25).

10:30 am: Welcome, Tune-In and Framing.

10:35 am: Warm-Up Kriya (use first 3-5 exercises as warm-up ... will depend upon your timing).
10:55 am: Main Kriya.
11:30am: Deep Relaxation.
11:45 am: Healing Ring of Tantra (this class was originally taught on the 11th day after the moon).
11:55 am: Long Time Sunshine Song and 3 Long Sat Nams.

3 Key Concepts:
1) We warm-up with a focus on the first chakra which is located at the end of the spine between the
anus and the sexual organs. A strong, healthy, functioning first chakra manifests as someone who is
grounded, centered, secure, loyal and stable. This person is able to let go of what no longer serves
him/her, recognizes that old habits can be re-shaped and that by applying will and discipline change can
occur.

Someone who is afraid, non-trusting, feels like he/she doesnt really belong on the earth or in ones
culture or family exhibits a malfunctioning first chakra. This person can get stuck on a habit, can be
extremely rigid and be unwilling to let in new people, situations or feelings into their life.

Techniques that strengthen the key functions of the first chakra and integrate its energy with the higher
centers are used frequently in Kundalini Yoga. In non-householder traditions of the spirit people would
remove themselves from daily life to emphasize the energy of the higher centers. They would remove
themselves from earthly influence. Kundalini Yoga embraces the householder life and transforms the
energy of each chakra so the practitioner becomes as a lotus on the waterable to elevate his or her
consciousness regardless of the environment (The Aquarian Teacher Level One Textbook, pp. 185-189).

2) Humility is not needed to show that you are weak. Your weakness is just that you have to receive the
strength. Humility is to let the ego go and open the heart. Then you can receive the strength of God. It
is humility which lets you open yourself to receive the ever living truth. (The 21 Stages of Meditation, p.
192.)

3) The Guru Mantra of Guru Ram Das invokes self-healing, relaxation, emotional relief and humility. It
calls on the spirit of humility and grace of the realm of Guru Ram Das, with its spiritual guiding light and
protective grace. It reconnects the experience of infinity to the finite and can rescue you in the midst of
trial and danger.
3 Key Skills/Practices:
1) Use the shoulder blades/scapula instead of the deltoid muscles to hold the arms up (in main kriya).
2) The Ardas Bahee Mantra: Ardas Bahee, Amar Das Guru, Amar Das Guru, Ardas Bahee, Ram Das Guru,
Ram Das Guru, Ram Das Guru, Sachee Sahee.
3) Chanting while the gong is being played at the same time!

CLASS FIVE
INFINITE TRUTH IS THE DOER*

Main Kriya: Kriya for Metabolic Change (Kundalini Yoga for Youth and Joy, pp. 47-48).
Meditation: Meditation to Open the Heart (Aquarian Teacher, p. 436 or p. 110, depending upon ed.).

10:30 am: Welcome, Tune-In and Framing.

10:35 am: Main Kriya (reduce times of each exercise by 30% to fit comfortably in a 90-min. class).
11:30am: Deep Relaxation.
11:45 am: Meditation (Use Sat Kartars Flow CD, track 1, Ong Namo/Sat Kartar, begin at 2:47).
11:55 am: Long Time Sunshine Song and 3 Long Sat Nams.

3 Key Concepts:
1) Humility Defined Again: Humility is a capacity that allows wisdom to guide your life; to let the ego go
and to open the heart so you can receive the strength of God. Humility comes from putting the Infinite
above any other status. When we are humble we realize we have come from the Infinite, we have a
destiny to manifest in the finite, we are to be victorious and return to the Infinite. We all come from the
Infinite and go to the Infinite.

2) Bowing (in the Main Kriya) is not meant to diminish us. Bowing connects us to our highest self and
beyond self-imposed limitations. On a purely physical level, bowing is excellent for strengthening
digestion, circulation and spinal flexibility.

Bowings most important effect, however, is on the emotions and mental attitudes which follow the act
of bowing. The technique of bowing rhythmically with the musical recitation of Jaap Sahib is a potent
kriya for courage and humility in the Sikh tradition. (The 21 Stages of Meditation, p. 193.)

3) Guru Gobind Singh was born in 1666 as Gobind Rai. He exhibited great fearlessness and an elevated
consciousness at a very young age. At the age of 9 he advised his father to face martyrdom. As Guru he
trained peasant farmers in India to become warriors with Jaap Sahib--a prayer written at the age of 19.
Jaap Sahib describes all of the aspects/facets of the Creator. It awakens the soul the warrior within
and the higher self of the human being.

3 Key Skills/Practices:
1) Meditative dance (in the main kriya).
2) It is important to re-set yourself when you come up after bowing. Re-set means to align the head,
over the heart, over the pelvis. Also, be sure to pull Mulbandh (Root Lock) when sitting on the knees
and heels for two-beats (after bowing up and down for eight beats).
3) New mantra, Sat Kartar, (in meditation) which means Infinite Truth is the Doer, Creative Aspect of
all things.

*This class is also suitable to teach as a 2-hour workshop. You may be able to teach the full times of the Kriya for
Metabolic Change in a longer session. At the least you may only have to reduce the times of each exercise by 15%
(instead of reducing the times by 30% as indicated above for this 90-minute class).

CLASS SIX
YOUR HUMILITY MUSE

Main Kriya: Toning the Kidneys (Owners Manual for the Human Body, p. 36).

Meditation: A Transcendental Meditation (Sadhana Guidelines, pp. 150-151; 3HO Foundation E-

News, 12.02.10).

10:30 am: Welcome, Tune-In and Framing.

10:35 am: Main Kriya.
11:10am: Deep Relaxation.
11:25 am: Meditation
11:55 am: Long Time Sunshine Song and 3 Long Sat Nams.

3 Key Concepts:
1) Guru Ram Das, the 4th of the Sikh Gurus, was born in 1534. He is associated with the heart chakra and
with the qualities of service, compassion and humility. If you need a humility muse, Guru Ram Das is it!
One story to illustrate this point: Baba Siri Chand (one of the sons of Guru Nanak who became a recluse,
a Udasi) came to see Guru Ram Das. Baba Siri Chand felt that he should have been made Guru by his
father and not his fathers servant, Angad.

When he came to see Guru Ram Das Baba Siri Chand is said to have been struck by the Gurus close
resemblance to his own father. He looked at the saintly beard of Guru Ram Das and asked sarcastically,
why do you have such a long, flowing beard? Guru Ram Das responded in all humility, Its to wipe your
feet with. Baba Siri Chand, embarrassed, realized in that instant that it was humility that had won for
the Gurus, one after the other, the supreme honor which had been denied to him. (Anecdote excerpted
from Sikh Gurus Their Lives and Teachings, KS Dugal, UBS Publishers Pvt. Ltd., 2010.)

2) Ek Ong Kar Sat Gur Prasad Sat Gur Prasad Ek Ong Kar mantra brings great intuition to the
practitioner. It means, God and We are One. I know this by the Grace of the True Guru. I know this by
the Grace of the True Guru. That god and We are One. This is the mantra that works like the gutka
on the Persian prayer wheel changing the direction of the mind from negative to positive. Just repeat it
five times if you ever want to switch your mind from negative mind to positive mind. Yogi Bhajan

3) Transcendental meditations always have a breath rhythm and a hand mudra linked to the mantra.

3 Key Skills:
1) Back Platform Pose.
2) Cobra Pose.
3) (In the meditation) learning to inhale and exhale with whistle breath.

CLASS SEVEN
CULTIVATE INTUITION

Main Kriya: Removing Body Blocks (Self-Knowledge, pp. 23-24).

Meditation: Becoming Intuitive (Reaching Me in Me, pp. 43-44 and Transformation Vol. 2, pp. 20-
21).

10:30 am: Welcome, Tune-In and Framing.

10:35 am: Main Kriya.
11:30am: Deep Relaxation.
11:45 am: Meditation.
11:55 am: Long Time Sunshine Song and 3 Long Sat Nams.

3 Key Concepts:
1) ...a person who is not humble cannot understand the subtlety of the soul because he cannot
understand the Infinity of the God. (The 21 Stages of Meditation, p.191.)

...You know, when you cannot tolerate yourself, you cannot tolerate others. When you cannot love
yourself, you cannot love others. Because you are not humble, you are not wise. (The 21 Stages of
Meditation, p. 191.)

2) Our left brain is struggling fiercely to keep up using its logical, linear approach. We have time-
management, multi-tasking, speed-reading, super learning ... but there is no way even the most
developed left-brain can keep up; it will eventually become overwhelmed and burn out. So, in order to
process all this information we need to develop the right side of our brain, to cultivate our intuition.
(Transformation Vol. 2, p. 15.)

3) A few Yogi Bhajan quotes on intuition:

As a human being, by nature, you have the capacity for a very deep understanding and sensitivity. Your
mind has the faculty to analyze everything in the shortest possible time, so short, it cant even be
measured. This faculty is called intuition. (Transformation Vol. 2, p. 15)

If a person is intuitive, hell live in preparation for tomorrow. If a person is not intuitive, he has to deal
with life as it comes.

Are you supposed to suffer? No. What is the way you can protect yourself? Develop your intuition.

Meditation is not for anything but to become intuitive. It is not emotional, it is not sentimental, it is not
attached. It is a basic reality of life.
3 Key Skills:
1) Stretch Pose.
2) Tree Pose.
3) Whistle Breath.

CLASS EIGHT
BECOME VAST

Main Kriya: Coordinating the Body, Mind and Soul (Level 2 Life Cycles & Life Styles Manual, pp. 81-
82; Self-Knowledge, p. 10; Transformation Vol. 1, pp. 148-149).

Meditation: Aakan Jor (33rd Pauri of Japji). (Use Snatam Kaurs recording of Aakan Jor on the
Shanti CD.)

10:30 am: Welcome, Tune-In and Framing.

10:35 am: Main Kriya.
11:30am: Deep Relaxation.
11:45 am: Meditation
11:55 am: Long Time Sunshine Song and 3 Long Sat Nams.

3 Key Concepts (well, 4 really!):

1) ...God is the owner and God is the Infinite. The only Infinite. We are all part of that Infinity.
Recognize the fact that you have in your life that Infinity which is in charge. That Infinity is such a vast
Infinity that It Itself does not know how huge, big and what jurisdiction this Infinity is. (The 21-Stages of
Meditation, p. 190.)

2) Your spiritual reality is that you are part of a vast creation. In experience, you are a creature that is
not separate from the larger matrix of life and consciousness. When you act in your specific role toward
a goal or project, you must focus and limit your attention and energies. You can do that and forget
anything other than your current attachment. Or you can act with passion and commitment as you
remember and intuitively connect to the larger Self that is you and to the larger world that you act
within.

The ego creates a kind of forgetfulness. You forget the Creator. You forget vastness. The energy of the
mind begins to act in narrow ways with petty feelings and limiting beliefs. You act according to the
information patterns of a small part of your potential and experience.

What is the alternative? If we cannot base our identity in the known or on any limited position of ego
what can we do? Act egolessly. Base an identity in the Infinite and the connection to your sense of the
Infinite. That may seem a great or mystic accomplishment, but it is the natural state of the Self. We are
part of the Infinite by nature. It is the mind that forms a limited sense of self. We do not need to create
an Infinite self. It already exists. That existence is called SAT NAAM - SAT is reality, truth or existence.
NAAM is the identity or creative name. We are all in essence a reality that vibrates and creates.
(Excerpts from Quantum Technology of the Shabd Guru, lecture by Yogi Bhajan in Espanola, New
Mexico, USA, 03.01.95,and compiled by Gurucharan Singh Khalsa.)

3) Question: How do you become vast? Answer: Early morning sadhana! Sadhana. That is where you
sit, dwell in the thoughts and words of the soul and peel away all your non-reality with the vastness of
your spirit. If you train your mind this way, then you will discover something for yourself. If you live in
absolute fearlessness, God will live in you because fear and truth cannot go together." --Yogi Bhajan

Sadhana does not do anything to us except prepare us for a bad day. ... In Sikh Dharma, getting up,
rising at ambrosial hour and meditating on Infinite God will give you Infinite wisdom. Its very simple and
its very clear. And getting to the Infinity, then realitywhen you touch Infinity in the morning, reality
during the day is very comfortable. ... without Infinity already grasped by you in the morning, facing
every day of reality is impossible.

Without reading the possibility of how much gas we have in the car, we start on a journey and most of us
start the day that way. And then when we are out of gas ... isnt it shameful that you might be driving a
beautiful car and you are standing on a road with one tin in a hand and raising your thumb, you need a
lift to the next gas station? Isnt that a shameful scene you have seen many times? ... Can you imagine a
man with a Rolls Royce, his driver and both he standing and begging and when I bypass he folded his
hands thinking at least well have a mercy? And we gave him a lift, thats true. ... The man had a status
all right. But he didnt check his gas or his driver didnt check. He was standing on the road without
being able to move an inch.

Dont you understand in your daily life, you dont have gas enough to face the day? And you are already
started out of your house? And you have already left the gas station behind which was the Ambrosial
hour? (Excerpts from Yogi Bhajan lecture, Higher You Are, Humbler You Are, Espanola, New Mexico,
USA, 01.07.90.)

When the Kundalini rises it synchronizes the energy of the body with the projection of the mind and
the reality of the soul. (Gurucharan Singh Khalsa, Ph.D., Self-Knowledge, p. 10.)

4) In the Kundalini Yoga lineage we have a spiritual collection of sound and wisdom called Naad. Its
subtlety can change you if you give it a chance. Na = nothing. Aad = primal. Naad is primal rhythmic
sound.

3 Key Skills:
1) New Mantra #1: Chattr Chakkr Vartee (the last four lines of Jaap Sahib).

2) New Mantra #2: Aakan Jor (the 33rd stanza/Pauri of Japji) to reduce the ego.

3) Posture #4 in Main Kriya, i.e., raise the arms and legs up so that you are balanced on the pelvic bone.
Focus your eyes on the tips of your toes. Pump your navel without breath of fire.