Yogi Bahjan - Maintenance Yoga Kundalini Yoga (21p)

7/27/2019 Yogi Bahjan - Maintenance Yoga Kundalini Yoga (21p)

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CONTENTS

INTRODUCTION

Total System Stimulation 1

Creative Energy Kriya 5

Adjusting the UpperBody 9

Adjusting the Body, Blood and Lymph systems ! !

Energizing the Self 15



INTRODUCTION

All of the sets in this manual have been created to strengthenthe nervous system and stimulate the glandular system. These setsare considered intermediate in difficulty and should be done by

students who have had some previous instruction in Kundalini Yoga.The concept of this manual came from Yogi Bhajan's saYing, ''Yourbody is the vehicle of God-a truth machine. So keep it in tune!"

Yogi Bhajan teaches that the glands are the guardians of thebody. Glandular good health are integral to each person's physicaland mental well-being. We hope that this manual will help you toachieve optimal glandular health.

For beginning instruction and further details about KundaliniYoga, please refer to Sadhana Guidelines, also by Yogi Bhajan.



TOTAL SYSTEMSTIMULATION

1) Si t In Easy Pose. Bring the left hand up to the

level of the chest; forearm Is paraDe! to the ground;palm Is facing the body. Grasp the left wrist with

the right hand from the outside. Do not endrdethe left wrist with the thumb. Oase the eyes to a silt."dee eyes," and turning left palm sUghtly upward,8tare Into palm as Into a minor. Create powerfultension by pu1Jlng toward the chest with the right.

Continue for 2·3 minutes. Do no t reverse.

ThIll Jcrlya uorb on the Iddneys and adrenals.I t 111m cause ~ glandular ~ It wmmake J,IOU uxmt co cheat. Don't ~ about your~ g o through It. Uduringtlds

J,IOU wish to Inhale and hold the breath before exhal-Ing. your lungs will be put through 801M change&.

-2) Si t In rock pose. Extend the arms overhead and

reach back. keeping the elbows straight. Face the

palms toward the oeding. Drop the head back. lookup and point th e chin upward. gradually spreadingthe knees as wide as possible. Relax Into the posltlonfor 2 •3 minutes.

Prasure wUl be on the chat. We wal prepareouraeloes to get where &De UlCIIIt to go mUlImeterbymUUmeter

3) Remaining on the right heel, extend the left leg.Place the palms on the floor beside the body. Raisethe leg up 60 degrees and raise the buttocks as highas possible. Swttchsldes and repeat. Hold the posi-

tion for 1 ·2 minutes on each side.

4) Si t In rock pose. Place the hands on the groundbehind the body and arch up Into half camel pose.'{)pen the mouth wide and stick the tongue out. Inhaleand belly laugh on the exhale. Continue for 10

repetitions. Relax on the back for 3 minutes.

ThJs exercise exerts a lot0/pressureand balancesthe caldum and magnesium In the body.

1



5) Si t In rock pose. Interlace the fingers and raise

them to the throat level with the palms facing down.

Press the thumbs together. With no special breath.

vigorously flex the shoulders up and down. Continuefor 2·3 minutes.

The body is the ueh,cle of God. It should never be

exploited. This exercise pumps up the blood. Doing

ft. you will avoid an unnatural death.

6) Remain in rock pose. Stretch the arms straight .overhead with the fingers interlaced and th e

Jupiter fingers pointing up. Open the mouth and

stick th e tongue all the way out. Twist to the left andthen to the right using the whole spine. Continue

twisting while breathing normally for 3 minutes.

7) Stand up with the feet about· two feet apart.

Maintaining a straight spine. bend forward from th e

waist until the upper body is parallel to th e ground.

Relax the arms down. RoD the eyes up an d raise thehead only as high as Is necessary to see straight

ahead. Hold the position for 3 minutes.

This position helps to adjust the vertebral discs.

·8) Remain in 1he same standing position. Raise 1hearmsback and up as high as possible. Rapidly open and

dose the fists for 3 minutes. Relax on the back for3minutes.

Thfs is a major overhaul as we use muscles notusually arlled upon. It is goodforpain In the back ofthe head and works on the five ~ t e r s of th e brain.

9) Si t In rock pose. Interlace the fingers and place

them on the forehead with the palms facing out.Open the mouth and stick the tongue aU the way

out. Inhale. and powerfully exhale through themouth. Pull muhlband on the exhale. Continue

for 2 minutes.

10) Remain In the same position. Pucker th e Ups

until only a small hole remains. Inhale and exhalethrough the hole with a whistle for 1 minute.

11) Remain In rock pose. Begin making a ducking

sound with the tongue clicking against th e upper

palate. The mouth remains open. Continue for2 to 3 minutes.

Take a 15 minute walk in th e fresh air-barefoot

On the ground is best.

Continue next page._

2



12) Spread the knees wide and come up onto them

Extend the arms straight over the head with the

palms facing each other. Drop the head to the rear

and face the chin up. Then drop the head forwardand place the chin on the· chest. Continue the

backward and forward motion of the head for 1minute. Lower the arms.

13) Remain up on the knees. Hold the head straight.open the mouth, and stick out the tongue. Inhale and

raise the hands over the head with the palms facingtoward the ceiling. Exhale and let them drop.Continue for 2 minutes.

16) Remain In crow pose with the hands on th e

ground.. Inhale, tilt the head to the left and place th e

ea r on the shoulder. Exhale, tilt the head to the rightand place the other ear on the shoulder. Continue

for 2 minutes.

14) .Remain up on the knees with the head facingforward.. Inhale, raise the hands up over the head.

and clap them together one time. Exhale, droppingthe hands to the sides of the body. Swing the arms

loosely forward, clapping hands again. Then raisearms over head, InhaUng and clapping as the three

phase exercise begins again: clap. drop. clap-clap

drop. dap•••contlnue for 1 minute.

ThIs exerdse IIIIU prevent lungproblems.

15) Squat down into crow pose and place the

palms on the ground with the elbows outside of the.

knees. Keep th e head up. Begin chanting your

favorite mantra for 2 minutes.

00111 pose puts direct pressure on the colon. AUoIIIthepressure anddon't IDOrry.

It.

[5.

3



17) QuIckly come into rock pose and fold the arms

across the chest with the right arm closer to the

body. Place the right hand on the left upper arm

and tuck the left hand inside the right elbow. OoSethe eyes. Rotate the head in a figure eight. Stop.

Open th e eyes and stare. Oose the eyes and rotate

the head in the opposite direction. Continue torotate the figure eight in alternate directions withthe eyes closed. stopping and staring between each

rotation. Continue for 1 minute.

. 18) Sit in easy pose and grasp the Jmees with thehands. Inhale and flex the spine forward and the

head falls back. Exhale and collapse th e spine. the

head coming forward. Continue keeping the neck

loose. the head falling back and forth with the rhythmof the flex for 2 -3 minutes.

During this exercise, every disc &Df11 moue uiDlently.

19) Remain in easy pose. Grind at the waist in aclockwise motion as though whirling a hula-hoop.Continue for 3 minutes. Reverse.

. ThIs kriya is goodfor the liuer.

20) Stand up and fold the arms across the chest

as in Exercise 17. Squat into crow pose and return

to a standing position. Begin chanting your favoritemantra. Continue for 2 - 3 minutes.

21) Remain standing and clap the hands as fast

as possible 2 minutes.

22) Si t in easy pose. Extend the arms straight up ' .overhead with the palms facing forward. Bend theSaturn and Sun fingers and lock them under the

thumbs. Begin alternately pulling down the arms

and thrusting them into the air. keeping the fore. arms perpendicular to the ground. Rapidly continue

this alternate pulling and thrusting for 2 - 3 minutes.

23) Completely relax on the back and listen to 34

beat rhythm gong music. Meditate.

"..-.." ;,

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2..

CREATIVE ENERGY KRIYA

1) Ue flat on the back and raise the left leg as far

as possible. Keeping the leg straight, reach up andand grab the ball of the left foot. I f this is no t p0ssI-ble, grab the ankle or the calf. keeping the leg

straight. In this position. begin vigorously kickingthe buttocks with the right heel Continue for 2 • 3minutes. switch sidesand repeat.

2) Come up Into shoulder stand with the Weightresting on the elbows. Lower the left leg to the

ground over the head. While raising ~ left leg.lower the right leg. Continue to raise and lower al-

ternate legs in this scissor motion for 2 - 3 minutes.

3) Sit up with the Jegs straight and spread wideapart. Grasp the big toe of each foot with the same

hand. Stretch to bring the forehead down to the leftknee, then to the right knee., and then to the center.MaIntaining a rapid pace. continue this left, right,centersequence for 2·3 minutes.

4) Ue flat on the back. Uft the legs over the head

Into plow pose. then return them to the Ooor. Continuethis motion2 ·3 mlnutes.

lAdJes 10m beneftt from doing thJs exercise

eoeryday.

5) Ue flat on the stomach with the chin point on

the ground. Make fists of the hands and fit them into

the area besic:Ie the groin. Point the toes an d presson the fists while raising the legs as high off the

ground as possible into locust pose. Keep the legs

straight and hold this position for three minutes.

6) Ue flat on the stomach with th e heels touchJng.Keeping the arms relaxed by th e sides. arch up and

raise the head and chest off the ground as much aspossible. Stick the tongue aD the way out and breathe

rapidly tIuough the mouth.

Continue for 2·3 minutes.

5



7) Continue th e breath desaibed above and putthe hands down to support the upper body. comingInto cobra pOse. Bend the knees bringing the feettoward the head. Arch the back. trying to touch the

head to the toes. Continue for 2 - 3 minutes.

8) Remaining on the stomach. grab the·ankles andarch up Into bow pose. Bend the neck to touch the

left ea r to the left shoulder. Hold for 45 seconds.Change so that the right ea r touches the right shoulder. Hold for 45 seconds.

ThJs Isa good exercise for people who ma y hOue

hypoglycemla.

9) Remaining In bow pose with head t r a I g h ~ rock

back and forth for 1 -3 minutes.

10) Squat in crow pose, being sure to keep the

heels flat on the ground throughout th e exercise.

Hold the palms together In front of the body withthe arms parallel to the ground and the elbows .straight. Rise to a &tanding posit ion on each Inhale.and return to crow pose on the exhale. Continuefor 2 -3 minutes.

11) Come Into frog pose. slowly raise the buttocks

by straightening the legs; retum to frog pose.Continue slow frog bits 2 • 3 minutes. then standwith the legs straight and bend at the waist so

that. the torso Is parallel to the ground. The arms

and head hang down relaxecl. Shout continuouslyand as loud as possible for 2·3 minutes.

12) Sit In rock pose. Place the hands on the shoulders with· the fingers In front and thumbs In back.Rhythmically twist left and right. Continue for 2 • 3minutes.

12.

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13) Still sitt ing In rock pose. stick the thumbs

into the annplts &0 that the fingers rest on the chest

and ar e pointing toward each other. Raise and lowerthe elbows rapidly as If flying. Continue 2 • 3 minutes.

14) Stlll sitting In rock pose Interlace the fingers

behind the back. Bring the forehead to the Ooorand raise the a rmS up as high as possible Into yoga

mudra. Keep the arms straight. Breathe long anddeep for 2·3 minutes.

15) Still sitting In rock pose. raise the anns up

IJO that they are parallel to the floor and bend them90 degrees, &0 that the right hand presses down on

the left hand and the left hand pushes up on theright. Both palms face down. Maintain maximumtension for two to three minutes.

16) Still sitt ing In rock pose, open the hands.

fingers spread. Stretch the anns ou t In front parallelto the ground. Then using alternate hands make agrasping movement and pull toward the heart center

with great tension as If pulling a 200 pound weight.Continue a1temately stretching. grasping, and puJJingwith maximum tension for 2·3 minutes.

17) Sit In easy pose. Cap the hands In front of

the chest with the elbows straight and arms parallelto th e floor. Immediately bring the arms out to

the sides with the wrists bent back 90 degrees.arms stUl straight and parallel to the Ooor. Then

bend the arms to clap behind the head, keeping the

elbows stretched back as far as possible and finallyclap behind the&maD ofthe back. Clap withmaximum

force and as loudly as possible. Continue rythmicaJIy

and rapidly In four counts for 2·3 minutes.

Ito.

7



18) Sit In full lotus or easy pose. Place the fistson the ground close to th e bodV. Raise and drop

th e buttocks 25 • 30 times. If sitting In easy pose.take care to use the arms only to Uft off th e ground.

19) Sit on the right heel wlth th e left leg straight

and toe pointed. Place the palms on the groundnear the buttocks. RaIse the leg up to a 60 degreeangle. (Avoid leaning back.) Hold one minute.Witch and hold one minute. Raise both legs up

60 degrees. Hold one minute more.

Si t In easy pose With the hands resting on the

Rotate the waist, grlndJng deeply In a COUJiter-

direction. Change direction. Do this exer-for a total of 2 ·3 minutes. .

17.0..

. 7 . ~ : t

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s·

KRIYA FOR ADJUSTING

THE UPPER BODY

1) Sit in easy pose. Place the hands together

(right on top of left) with the palms facing down.

The left hand faces to the right and the right handfaces forward. Raising the" left shoulder and elbow.hold the left arm parallel to the ground. The rightarm is down by the side of the body. Apply maximum downward pressure with the right hand an d

maximum upward pressure with th e left hand.The breathing will automatically become heavy.Continue for 5 minutes.

This kriya balances heauy electron exchangein the brain.

2) Remain in easy pose. Press the palms together(palms perpendicular to the ground) at the heart

level. Raise the elbows until both arms are paral

lel to the ground. Apply strong pressure to the baseof the palm. Using this as a pivot point. twist the

hands back and forth in opposite directions. Continue for 5 minutes.

If done correctly. this kriya will cause pain in back

oj the shoulders.

3) Remain in easy pose. Place the palm of the lefthand on the left rear of the neck. Place the palm of

the riQht hand above the right ear With the fingersextending to the back of the head. Look at the tipof the nose. Push in with maximum pressure withboth hands. Continue for 2 - 3 minutes and then

reverse the position for 2 - 3 minutes. The breath

ing will become heavy.This exercise adjusts the neck.

4) Remain in easy pose. Place the hands over the

ears with the fingers extending to th e rear of the

head. Push in with maximum pressure for 3 - 5aeconds. Relax the pressure for 3 - 5 seconds and

continue in a rhythmic pattern for 3 minutes.

5) Remain in easy pose. Place the first three fingers()f each hand onto the boney ridge at the loweredge of the eye socket (on the " b a g g i e ~ " ) . Movingboth hands toward the nose and away from the

nose in unison, gently and rapidly massage the

lower eyelid and upper cheekbone. Continue for 5minutes.

9



UI n" " "uU I I I I I t:d"'y P U 5 ~ ana n ~ l a x Ine arms In Ine

lap. RoD the tongue in a circle over the teeth and

along the outer gums. Continue for 5 minutes.

This exercise adjusts the jaw.

7) Remain in easy pose an d tightly cross the legs(foO lotus if possible). Make fists and put the knuckles on the ground at the sides of the body. Raise

.th e body 3 - 6 inches with the arms.and drop It.Continue for 3 minutes.

This kriya adjusts the elbows.

8) Remain in easy pose. Bring the hands togetherin front of the chest with only the fingertips touching. Keep the fingers straight. press the palms out asthe hands rotate out an d away from the chest. and

in as the hands come toward the chest. The hands

will rotate in small circles. Continue for 5 minutes.

This kriya is to adjust the hand bones.

9) Remain in easy pose. Slightly raise the shouldersan d extend the arms strilight out in 'front of the·body bending the elbows to bring the forearms

perpendicular to the ground. Hold the hands infists with th e thumbs pointing straight up. pu n

forward with the elbows using maximum force.

Continue for 5 -10 minutes.This exercise will bring tTemendous pressure to

the back of the neck. It worles on the glands ofth e neckand giues control of sexual urges.

10) Remain in easy pose. Make f15ts of the hands

and extend the arms straight out in front of thebody, bringing the forearms perpendicular to the

ground. Firmly press the forearms together fromelbow to wrist. Keep the elbows up. Hold the position for 5 minutes.

This kriya works on the back muscles.

11) Relax deeply on the back.

10



1) Si t in easy pose. Open the mouth as wide as

possible. Bend the neck an d place the head on the

left shoulder. Then place It on the right shoulder.Continue this movement for 2 minutes.

This laiya works on adjusting the jalD;

.2) . Remain In easy pose. Jut the lower jaw forwardin an exaggerated underbite an d smile. Rock the

head from side to side as in Exercise 1 for 2 minutes.

This exercise is goodfor the teeth.

·3) Remain In easy pose. Jut the lower Jaw as In

Exercise 2, wrinkle the nose, and cross the eyes.Raise the shoulders to the ears and pull the head

down to meet the rising shoulders. Then lower the

shoulders and stretch the neck upwards. Maintainthe facial expression and continue the hunchingmotion for 2 minutes. .

This Icriya exercises the face and neck muscles.

6) Remain In easy pose. Cross the foreanns and

grasp opposite elbows. Raise the crossed arms ashigh as possible toward the head and lower them

back down as rapidly as possible. Continue for 2minutes.

7) Remain in easy pose. Grasp the elbows with the

arms behind the back. Again raise and lower th e

arms as rapidly as possble. Continue for 2 minutes.

.5) Remain in easy pose. Place the hands on the

knees. Rotate the shoulders either forward·or back-

ward for 3 minutes.

nus kriya is goodfor eliminating oalcium deposits.

DVU I L o I 1"'\"""",_ ..•._."'., - - - AND LYMPH CLEANSE SET

11



12

10.

s_

Come up onto the hands an d knees. Drop theas In cow pose. Extend the left leg straight

raise It as high as possible. Continue 3an d then reverse for 3 minutes. Come back

cow pose. Open the mouth. stick out the tongue.d begin breath of fire for 1 minute.

This exerdBe adjusts the spine In areas no taccesto chlropract1c adjustment. If a woman takes

r Into the vagina while practldng this Icriya. astructural deject Is Indicated and she needs to"

a sanitarypadat all times.

In th e seated position with the kneesInto th e chest. Place the hands on th e ground

the sides of the body and balance the entire

weight on the hands and heels. Hold the posifor 1 - 2 minutes.

ThIs is a JaiyaJor adjusting the knees and ankles.

Si t In easy pose. Press the thumbs Into,-theRotate the eyes for one minute. Maintain

g the pressure on the temples. open the eyes asas possible and dose them. Continue open

g and dosing the eyes for 1 minute.

is a four part exercise: a) Come intostand and begin pumping alternate legs up

down for on e minute; b) Keeping both legs up,breath of fire for on e minute; c) Spreading thewide apart. continue breath of fire for 2 minutes;

d d) Bring the legs together. Inhale, exhale and relax.Part a massages the liver and colon. eliminat-

the liver. spleen,. or gall bladder.Part c problems with the sciatica are avoidedthis muscle stTetch.

Continue on next page••.

Si t with the spine straight and the knees firmlyinto the chest by the arms. Rock forward In

effort to ge t onto the feet. This will no t be possie bu t in th e effort correct muscular tension willcreated.

WIth this Jaiya. the toes and balls of the Jeet

"paws'')are adjusted.



. L ~ ' "" ...UU ' " a . . . . . • _

f'5 ..

an d raise the buttocks. Th e heels do not need to be

on the floor. Keeping the legs straight. bend .a t

the elbows trying to touch the nose to the floor.Straighten the arms and raise the nose from the

floor. Squat back down into frog pose. Repeat th e

motion for 3 minutes.

This kriyajlushesthe chest with blood. It is good

fo r the heart, the hearing an d the eyesight; Uflushes

the arteries and the lymph system. Th e practice of

this kriya also flushes the breasts which ca n prevent breast cancer. Furthermore. there will be no

tennis elbow when this exercise is done regularly.

14) Si t in easy pose and fold the anns across the

chest with the upper anns away from the body and

parallel to the ground. The neck is straight. Meditate

at the root of the nose and pull the anns forward

from the shoulders.

This biya brings the serum up th e spine and

adjusts it, giVing a l1ery calm. quiet, peaceful be-

havior. It ,will enable on e to face tension and feelgood about it. Practidng this kriya. you cannot

be a "zombie" but must be a/ull-fledgedperson.

15) Sitting in easy pose. bunch the fingertips at

th e thumbtips. thrusting the mudra into th e ann-

pits. Pull downward with th e arms. creating a pres-

sure in the shoulders. Continue 1 - 3 minutes.

16) Remain seated and extend the right leg straightout in front of the body. Place the left foot on top

of the right thigh. Place th e hands in Venus Jock

behind the back. Place the head on the knee an d

raise the anns as high as possible. Relax in this

position for 1 . 2 minutes.

This kriya is good fo r the ovaries an d proper

menstruation. It also eliminates the passing of bad

gas in women. (Men need to use baby pose to

control this problem.)

/5.

J

13



•17) Sit in easy pose. Place the hands on the hips

with the elbows paraDeI to the body. Pull the elbowsback and push them forward with a jerk. "chicken

wings." Continue fo r 2 minutes.

18) Remain in easy pose. Make the hands into

fists and raise the arms over the head Begin lower-ing alternate arms (left aim first) and Jabbingthem back up. giving equal force to the extensionzmd contraction of the arms. Continue for 3 minutes.

19) Remain in easy pose. Place the hands in Venuslock at the throat level wtththe paIms facing doum.Raise the hands over the head and lower them back

down to the throat level as rapidly as possible.ontinue for 2 minutes.

0) Remain in a seated position. and place the solesof the feet together. Pull the feet in towards the

crotch with the hands. Begin raising and loweringhe knees in a fluttering movement for 2 minutes.

1) Si t in easy pose. Place the hands on the knees and keep the arms straight. Inhale completely.

hold the breath for as long as is possible. and pumphe navel in and out. Exhale and inhale. repeat the

xercise. Continue for 4 • 5 minutes.

~ lB.

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KRIYA FOR ENERGIZING THE SELF

3.

15

1) Sit In easy pose. Extend the arms In front of

the body with the palms fadng up. Make fists of

the hands. Strike the right arm with the back of the

fist of the left ann Starting near the wrist and moving'·back toward the elbow. Reverse arm positions and

repeat. Strike with considerable force at the wrist,mid-forearm, and elbow joint. Continue alternatelystriking the arms for 3 minutes.

2) Sit in rock pose and ·place the palms on the

thighs. Begin flexing the lower spine, hunching th e

shoulders as the spine collapses and pulling them

downward as the spine pushes forward. Continue

for 3 minutes.

3) Remain In rock pose. Extend the arms in frontof the body with the palms fadng down. Keeping

the elbows straight, begin alternately striking the-thighs just above the knees with the hands. Step up·th e pace as you preceed. Breathe normally. Continuefor 3 minutes.

This slapping 0/ the thighs works on the se xmeridian.

4) Remain in rock pose an d place th e hands on the

hips. Begin flexing the lower spine. As th e spine

collapses, bring the elbows forward. Then. thrust

them back to help push the chest out. Continue

for 3 minutes.

Rest/or2 minutesand remember God.

5) Sit in easy pose and rest the hands.on the legs.RoD the shoulders forward twice. Then swing thearms forward across th e chest. Repeat the three

movement series and continue for· 3 minutes.



) Stand up and spread th e legs shoulder widthExtend the arms in front of the body and

one hand on top of the other with both palms

Squat into crow pose and retJ,1rnthe stand ing position. Continue for 3 . 5 minutes.

standing and extend the arms over the

with the hands in Venus lock and upper arms

the ears. Squat into crow pose and· return

the stand position. Continue for 3 minutes.

Remain standing, extend the arms behind the

and place the hands in Venus lock. Squatcrow pose and return to standing position.

1 minute. '

Si t in. easy pose. Bring the hands together ate chest level. pointing out from th e body. The fin.

from their bases to their fingertips touch and thetouch. The palms remain about three

apart. Push the hands in toward each other

maximum pressure. Leave the eyes 1/IOth

and meditate for at least three minutes.

Relax in easy pose and let the shoulders hang.



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Yogi Bahjan - Maintenance Yoga Kundalini Yoga (21p)

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