© Kimilla.com For free educational Yoga videos & teachings1 Kundalini Set #3

Kundalini Yoga as taught by Yogi Bhajan

KUNDALINI SET #3

1. LEFT NOSTRIL BREATHING

for 2-3 minutes. Then right nostril breathing for 2-3 minutes.

2. In EASY POSE, extend arms up

at 60° with Breath of Fire for 2-3 minutes.

3. a) 26 FROGS, inhaling up, and exhaling down.

b) 26 Frogs, exhaling up, inhaling down.

c) Inhale, stand up and stretch arms overhead, arching the back, then exhale and bend forward to touch the floor 26 times.

A B

A B C

© Kimilla.com For free educational Yoga videos & teachings2 Kundalini Set #3

4.

6.

5.

a) On BACK, raise legs 6” with Breath of Fire for 2 minutes.

b) Raise legs 12” and hold with Breath of Fire for 2 minutes.

c) Raise legs up to 45° and hold with Breath of Fire for 2 minutes.

d) Raise legs to 60° and hold with Breath of Fire for 2 minutes.

e) Lift torso in Shoulder Stand and hold for 2 minutes.

a) LIFE NERVE STRETCH, both legs stretched out in front, inhale up and exhale down for 2 minutes.

b) Life Nerve Stretch with Breath of Fire for 2 minutes. To end, Inhale, exhale and pull Mullbhand and hold.

a) HALF BOW POSE with chin on the ground and left hand holding right ankle with Breath of Fire for 2 minutes.

b) As above, reversed, with right hand holding left ankle, for 2 minutes.

c) Bow Pose with both hands holding corresponding ankles for 2 minutes.

A

A

A

B

B

B

E

C

C

D

© Kimilla.com For free educational Yoga videos & teachings3 Kundalini Set #3

7. a) CELIBATE POSE, lying on back, hips on the floor between ankles, with Breath of Fire for 2 minutes.

b) UPRIGHT CELIBATE POSE. Kneeling, sit between shins and feet with long, deep breathing for 8 minutes.

c) CAMEL POSE with Breath of Fire for 2 minutes.

A

A

B

B

C

8 . SAT KRIYA

Siddhasana (Perfect or Accomplished Pose). Sit with left heel in perineum, and place right heel on top, tucking toes in between thigh and calf crease. Raise both arms overhead, palms together ( or in Venus Lock with Index Fingers extending up) and chant

Sat

pulling on the navel, then chant

Nam

relaxing contraction. Continue for 5 minutes.

9 . ON BACK

Raise legs to 6” and hold for 2 minutes. Then relax on back.