Infinity and Me: Kundalini Yoga as taught by Yogi Bhajan

A Basic Set

March 17, 1984

1. Lie down flat on your back with your arms on the floor by your sides. Put your heels together, raise them up exactly six inches, and hold them there. Keep the neck and shoulders on the floor. Keep the spine totally relaxed. 11/2 Minutes.

2. Still on your back, put your hands under your buttocks, lift your chest, ground your weight through your pelvic bone, and raise your head and shoulders off the floor a little bit. This position pressurizes the lymph glands to work on your behalf. 1 Minute.

3. Come into Stretch Pose with your arms parallel to your body and your fingers pointing toward your toes. Breathe long, slow, and deep. The navel will shake if you are in the correct position. Let it do so, feel positive, and keep up. 2 Minutes.

4. Lie on your back and lift your left leg up to ninety degrees. Keep your knees straight and hold this position for 11/2 Minutes.

Change legs, lifting the right leg up to ninety degrees. Hold the position for 1 Minute.

5. Lie on your back with your legs straight, your heels together, and your hands under your buttocks. Raise both your legs up one inch at a time. The first time, lift them to the count of 12 movements up (about 20 seconds) and 12 movements down (about 20 seconds). The second time, raise them in ten movements up (about 15 seconds) and lower them in ten movements (about 15 seconds). The third time raise the legs in ten movements (about 10 seconds) hold the top position for 15 seconds and lower the legs in 10 movements (about 5 seconds). For the last time go up to a count of eight (about 8 seconds), mentally chanting Har at the navel point with each inch, hold the position at the top of the cycle feeling the mantra Hari Har six times at the navel point (about 20 seconds). Then moving down to the mental count of eight repetitions of Har (about 8 seconds). Focus on the mantra, considering the navel point as the center of Divine Power.

6. Lie on your back with your hands under your buttocks, raise the shoulders and head in one-inch increments to the count of Har. Seventeen counts up (about 17 seconds). Hold at the top of the movement and feel Hari Har at navel five times (about 10 seconds). Then lower yourself back down in ten one-inch increments to ten counts of Har (10 seconds). This exercise sequence is done only one time.

Normally when you do a good set of Kundalini Yoga, it extends you. It is very good to get extended, because you can use that energy for days and days.

YB

7. To reconcile the energy that you have just created, lie on your back and raise your legs up to ninety degrees:

A. Begin kicking your buttocks alternately with your heels. 2 Minutes.

B. Keep kicking your buttocks and bring your arms straight out to the side on the floor. Lift the arms straight up in the air above the body palms facing each other. Then lower the arms back to the floor. The arms move as if you are clapping, but the hands don't touch. Move rhythmically Dance your feet and dance your hands. Send a message to the motor system to coordinate the movement. Arms move together, legs move alternately 6 Minutes.

8. Lie on your back with your legs straight.

One: raise your arms up to ninety