The Art, Science, and Application of Kundalini Yoga
Edition: 4
Copyright: 2015
Pages: 352
Edition: 4
Copyright: 2015
Pages: 352
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The Art, Science, and Application of Kundalini Yoga introduces students to the principles, practices, and applications of Kundalini Yoga as a comprehensive approach to physical, mental, and spiritual well-being. The text explores foundational yoga postures, breathing techniques, meditation practices, mantras, kriyas, and the structure of a Kundalini Yoga class while emphasizing the connection between body, breath, energy, and consciousness.
Organized as a practical guide, the book provides step-by-step instruction in exercises and practices designed to promote flexibility, strength, relaxation, focus, emotional balance, and personal growth. It examines intermediate practices, healing techniques, the concept of the Ten Light Bodies of Consciousness, and methods for maintaining health through yogic principles, nutrition, and mindfulness. Combining traditional teachings with accessible explanations and practical applications, this resource serves as an introduction to Kundalini Yoga for students seeking to understand its history, philosophy, techniques, and benefits.
Foreword
Acknowledgments
Introduction
Chapter One: Basic Postures
Sitting and Stationary
Front Bending
Back Bending
Standing
Twisting
Inverted
Moving
Locks
Hand Positions
Eye Positions
Chapter Two: Basic Breaths
Breath Overview
Long Slow Deep Breath
Calming Breath
Energizing Breath
Balanced Breath
Breath of Fire
Cooling Breath
Ratio Breath for Go
Ratio Breath for Slow
Segmented Breath for Depression
Segmented Breath for Anxiety
One Breath per Minute
Chapter Three: Structure of Class
Preparation for Class
Structure of Class
Centering and “Tuning In”
Warm Up Stretching Series
Deep Relaxation and Healing Meditation
Chapter Four: Exercise Series
Simple Series
Simple Series Expanded
Stretching Series
Heal Your Back Now
Upper Back and Shoulders
Abdominal Strength
Digestion and Elimination
SAD and Depression
Breath Series
17-Minute Breath Series
Energy and Weight Stabilization
Exercise Review and Meditation for Intuition
Calmness and Anti-Anxiety Series
Awakening to Your Ten Bodies
Basic Spinal Energy Series
Kriya for Elevation
Chapter Five: Meditations, Kriyas, and Mantras
Why and How to Meditate
Mantras Overview
Meditation for Centering
Meditation for Intuition
Meditation for Prosperity
Meditation for Silent Clearing
Meditation into Being
Anti-Anxiety Meditation
Sat Kriya
Kirtan Kriya
Smiling Buddha Kriya
Shabd Kriya
Healing Kriya
Sat Nam Mantra
Wahay Guru Mantra
Chapter Six: Intermediate Practice
Runners and Skiers Series
Yoga for Runners and Skiers
Lower Back and Hips
Advanced Abdominal and Navel Center Strengthening
Conditioning Series
Nineteen Seventy-One Series
Healing through Energy Transfer
Transferring Energy to the Hands Meditation
Meditation for Receiving Bountiful Health and Well Being and Healing Ability
Quick Energizing Sequence to Charge Up the Hands
Invocation for Instant Transfer of Energy
Waking and Sleeping
Liver Series
Share a Yoga Technique
Create Your Own Warm-Up Series
Flexibility and the Spine
Kriya for the Lymph Glands
Wahe Guru Kriya (Trikuti Kriya)
Chapter Seven: The Ten Light Bodies of Consciousness
Your Ten Bodies
First Body—Soul Body
Second Body—Protective Mind
Third Body—Projective Mind
Fourth Body—Meditative Mind
Fifth Body—Physical Body
Sixth Body—Arc Line Body
Seventh Body—Auric Body
Eighth Body—Prana Body
Ninth Body—Subtle Body
Tenth Body—Radiant Body
Eleventh Body—All the Bodies
Chapter Eight: Deep and Powerful Nine-Minute Kriyas
Kriya for Healing Depression and Stress
Kriya for Establishing Creative Stability
Kriya for Overcoming Imaginary Weakness
Kriya for Deep Strength
Chapter Nine: Staying Healthy
Food and Water
Yogic Recipes
Foot Massage
Kundalini Yoga Resources and Organization Information
Suggested Reading and Viewing
Glossary
Nirvair Singh Khalsa is a Kundalini Yoga teacher, author, and former university instructor who has dedicated over five decades to teaching and promoting Kundalini Yoga worldwide.
Nirvair began studying Kundalini Yoga with Yogi Bhajan in 1971, becoming one of his early students and later a leading teacher in the movement.
He is recognized as the founder of Kundalini Yoga in Alaska. From 1975 to 2007, he taught accredited Kundalini Yoga courses at the University of Alaska, Anchorage, where he served as a retired university instructor for 31 years. His classes introduced tens of thousands of students to the practice, and he is credited with teaching over 11,000 classes to more than 275,000 students during his career.