information sheet for beginners

PLEASE NOTE – YOU DON’T NEED TO REMEMBER ALL THIS! Print a copy if you want to review.

It’s just to give you some pointers…we will go over this in classes.

Kundalini Yoga, as taught by Yogi Bhajan, is a sacred and ancient science for the mind, body and soul.

Don’t worry if you don’t understand it yet, rather just notice the experience that is happening within you in the moment. Pay attention to your breath. Relax the body. Let the music or vibrations of the mantras infuse your body. Let the yoga work it’s magic.

BREATH – Correct breathing is the basis of yoga practice. Unless otherwise instructed the breath is always in and out of the nose. As you inhale imagine a balloon expanding in your belly, then the chest expanding, then the collar bone area. To exhale, reverse this, relaxing the collar bone area, contracting the chest, finally the belly pulls in towards the back of the spine to completely exhale. Long Deep Breathing using this breath promotes relaxation. Stimulation is created by Breath of Fire. It is a rapid powerful cleansing breath, and increases the oxygen levels in the blood. Do it slowly if it’s new for you. Pump the navel inwards and upwards while breathing through the nose. Do not do Breath of Fire if you are pregnant or on the heaviest days of your menstrual cycle (as it can disrupt your cycle).

EYES– Keeping the eyes closed in most postures means we can go within to fully experience them, and allows us to stop comparing ourselves to others in the room. Eye focus – please do the best you can, don’t strain, it will get easier with practice as the muscles get stronger. During the kriya we usually focus our eyes at the point between our eyebrows at the root of the nose, or take our mental awareness to that area.

MANTRAS – these have various meanings, but also very important effects on the brain & endocrine glands through the tongue’s action on the palate and the vibrations throughout the body and mind. You are literally an instrument, all your cells constantly vibrating (quantum physics tells us this too) – Kundalini Yoga teaches you to tune into the best radio station (your higher self, highest consciousness, God, Infinite, Unconditioned Self, your True self – not who you think you are!) Please join in and enjoy the experience, or listen and let it wash over you.

Tuning In (Adi Mantra) – Ong Namo Guru Dev Namo  – I bow before my highest consciousness. This mantra helps us to leave our egos behind and practice with awareness. You can use this anytime you need help from your highest self.

Protection Mantra (Mangala Charan ) –

Ad Gurey Nameh, Jugad Gurey Nameh, Sat Guray Nameh, Siri Guru Devay Nameh

Long Time Sun Song – May the Long Time Sun Shine Upon You, All Love Surround You And the Pure Light Within You, Guide Your Way On. A Celtic blessing to spread the energy we’ve created out to everyone.

 Sat Nam – Sat is Truth, Nam is Identity. Used throughout the class. It reminds us of our deepest, truest identity. Mentally repeating Sat (inhale), Nam (exhale) can help with challenging postures.

POSTURES – You are invited to move within the limits of your physical ability, not beyond. At the same time to be aware of whether it is a physical limitation, or a mental one (eg “I don’t like this, I’m a bit tired now”). Just do your best and if necessary, take a rest and a few deep breaths, then resume the posture.  When instructed, apply the Root Lock – contracting the anus, sex organs and pulling the navel in, directing the subtle energy up the spine to the crown. Enjoy and be grateful for what your body CAN do, rather than comparing it to others or to how it used to be 🙂

HANDS – the fingers and hands are highly represented in the brain. By holding different hand positions (mudras) we affect different parts of our brain, and direct the flow of energy. Each finger is also associated with a different quality (knowledge, patience, energy, mental clarity).


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