10/12/2017 The Yogi Bhajan Library of Teachings® - A Basic Set - ©The Teachings Yogi Bhajan

A Basic Set

21 Exercises 54 min - 54 min In nity and Me

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.

1. Stretch Pose
Stretch Pose (1 min)
1. Lie down at on your back with your arms on the oor by your
sides.
2. Put your heels together, raise them up exactly six inches, and
hold them there.
3. Keep the neck and shoulders on the oor.
4. Keep the spine totally relaxed.

2. Torso Raises - A Little Bit

Comments: This position pressurizes the lymph glands to work on your behalf.

Torso Raises (1 min)

1. 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 o the oor a "little bit."

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

Breath Long Deep Breathing

https://www.libraryofteachings.com/kriya-print.xqy?q=%20sort:titleAscending&id=b236bd97-a26d-15b3-184d-b7cb7d64fdb2&name=A-Basic-Set 1/10
10/12/2017 The Yogi Bhajan Library of Teachings® - A Basic Set - ©The Teachings Yogi Bhajan

4. Leg Holds - Alternating

Left Leg Up (1 min)
1. Lie on your back and lift your left leg up to 90 degrees.
2. Keep your knees straight and hold this position.

Right Leg Up (1 min)

1. Change legs, lifting the right leg up to 90 degrees.
2. Hold the position.

https://www.libraryofteachings.com/kriya-print.xqy?q=%20sort:titleAscending&id=b236bd97-a26d-15b3-184d-b7cb7d64fdb2&name=A-Basic-Set 2/10
10/12/2017 The Yogi Bhajan Library of Teachings® - A Basic Set - ©The Teachings Yogi Bhajan

5. Leg Lifts - Incremental

12 Movements Up and Down (1 min)
1. Lie on your back with your legs straight, your heels together,
and your hands under your buttocks.
2. Raise both your legs up one inch at a time. Lift them to the
count of 12 movements up (about 20 seconds) and 12
movements down (about 20 seconds).

10 Movements Up and Down

1. Now raise both legs in 10 movements up (about 15 seconds)
and lower them in 10 movements (about 15 seconds).

10 Movements Up, Hold, 10 Down (1 min)

1. Next raise the legs in ten movements (about 10 seconds) hold
the top position for 15 seconds and lower the legs in 10
movements (about 10 seconds).

8 Movements Up, Hold, 8 Down (1 min)

1. For the last section 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).
2. Then moving down to the mental count of eight repetitions of
"Har" (about 8 seconds).
3. Focus on the mantra, considering the navel point as the
center of Divine Power.

Mantra
Har
Hari Har

https://www.libraryofteachings.com/kriya-print.xqy?q=%20sort:titleAscending&id=b236bd97-a26d-15b3-184d-b7cb7d64fdb2&name=A-Basic-Set 3/10
10/12/2017 The Yogi Bhajan Library of Teachings® - A Basic Set - ©The Teachings Yogi Bhajan

6. Torso Raises - Incremental

Comments: This exercise sequence is done only one time.

Torso Raises (1 min)

1. Lie on your back with your hands under your buttocks, raise
the shoulders and head in one-inch increments to the count
of "Har." Count seventeen increments up (about 17 seconds).
2. Hold at the top of the movement and feel "Hari Har" at navel
ve times (about 10 seconds).
3. Then lower yourself back down in ten one-inch increments to
ten counts of "Har" (10 seconds).

Mantra
Har
Hari Har

7. Buttocks Kick - Alternating

Just Kicking (2 min)
1. To reconcile the energy that you have just created, lie on your
back and raise your legs up to 90 degrees.
2. Begin kicking your buttocks alternately with your heels.

Add Arm Movement (6 min)

1. Keep kicking your buttocks and bring your arms straight out to
the side on the oor.
2. Lift the arms straight up in the air above the body, palms
facing each other. Then lower the arms back to the oor.
3. 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.

https://www.libraryofteachings.com/kriya-print.xqy?q=%20sort:titleAscending&id=b236bd97-a26d-15b3-184d-b7cb7d64fdb2&name=A-Basic-Set 4/10
10/12/2017 The Yogi Bhajan Library of Teachings® - A Basic Set - ©The Teachings Yogi Bhajan

8. Arm Raises - Four Count

Arm Raises (3 min)
1. Lie on your back with your legs straight.
2. Breathe long and deep.
3. Moving the arms at a pace of one second or less for each
movement, move rhythmically:
1. Raise your arms to 90 degrees.
2. Lower your arms to the oor behind your head.
3. Raise your arms back up to 90 degrees.
4. Lower your arms down to the oor by your sides and begin
the sequence again with "one."
4. Repeat the sequence. Let your arms create a sound each time
they hit the oor.

Breath Long Deep Breathing

9. Arm and Leg Raises - Four Count

Comments: This exercise works the upper and lower glandular systems to a regular count. Normally we get locked
down in our pelvic area and the breath becomes smaller and shallower. This breath pattern is a sign of depression. If
you can breathe heavily from the navel point, you can get out of depression very fast. People mistakenly think that
depression or negativity is a circumstantial mood or mental attitude, they don't understand that it is a physical
symptom.

Arm and Leg Raises (3 min)

1. Still lying on your back with your arms on the oor by your
sides.
2. Moving the arms at a pace of one second or less for each
movement, move rhythmically:
1. Raise your arms to 90 degrees.
2. Bring the arms down to hit the ground behind your head
and raise your heels up one inch as your hands hit the
ground.
3. Hold the heels at one inch and bring the arms back to 90
degrees.
4. Lower the arms and the heels to the oor at the same
time.
3. Repeat the sequence. Let your arms create a sound each time
they hit the oor.

https://www.libraryofteachings.com/kriya-print.xqy?q=%20sort:titleAscending&id=b236bd97-a26d-15b3-184d-b7cb7d64fdb2&name=A-Basic-Set 5/10
10/12/2017 The Yogi Bhajan Library of Teachings® - A Basic Set - ©The Teachings Yogi Bhajan

10. Leg Lifts - Both

Comments: This is the best exercise for the serum of the spine. It gives you "prospective projective sensibility" of almost
the entire body.

Leg Lifts (1 min)

1. Lie on your back.
2. Interlace your hands behind your head with your elbows out to
the sides.
3. Feel depressed. Create this mental state so you can
understand how the organization of your mind and body
works. Body and mind are friends, they work together.
4. Keep your heels together and your legs straight. Raise both
legs up to 90 degrees and lower them back to the oor. One
up and down movement takes two to three seconds.

11. Leg and Torso Lifts

Leg and Torso Lifts (4 min)
1. Lie on back, hands interlaced behind your head, and begin:
1. Lift your legs up to 90 degrees.
2. Lower them, using this downward motion of the legs to
powerfully lever yourself up into a sitting position.
3. Lie back down.
4. Relax totally, keeping your hands interlaced behind your
head. Relax navel and upper lymph area. Start again with
"one"
2. Continue the sequence.

https://www.libraryofteachings.com/kriya-print.xqy?q=%20sort:titleAscending&id=b236bd97-a26d-15b3-184d-b7cb7d64fdb2&name=A-Basic-Set 6/10
10/12/2017 The Yogi Bhajan Library of Teachings® - A Basic Set - ©The Teachings Yogi Bhajan

12. Leaning Back - Legs Extended

Leaning Back (1 min)
1. Sitting straight with your legs extended, place your hands on
the oor in line with your shoulders and arch the shoulders
and head into a quarter circle.
2. Lift the chest and let the head hang back. Keep a balanced
backward stretch, do not compress the neck or lower spine.
3. Hold the posture.

To End
1. For about 10 seconds do Breath of Fire and pump the navel.

Breath Breath of Fire

13. Torso Twist - On Back

Torso Twist (2 min)
1. Lie on your back and place your hands under your neck,
holding it tightly.
2. Move the pelvis, turning it to the left and stretching, then
turning it to the right and stretching.

14. Bicycle Pose

Bicycle Pose (1 min)
1. Lie on your back and place your hands beneath your lower
back, under your navel.
2. Extend the left leg out straight (parallel to the oor, but not
touching it) as you pull the right knee to your chest.
3. Then extend the right leg out straight (parallel to the oor, but
not touching it) as you pull the left knee to your chest.
4. Legs move in and out like pistons. Breathe with the
movement.

https://www.libraryofteachings.com/kriya-print.xqy?q=%20sort:titleAscending&id=b236bd97-a26d-15b3-184d-b7cb7d64fdb2&name=A-Basic-Set 7/10
10/12/2017 The Yogi Bhajan Library of Teachings® - A Basic Set - ©The Teachings Yogi Bhajan

15. Jumping In Place - Arms Over Head

Jumping In Place (2 min)
1. Stand up straight, raise your hands over your head. Jump up
and down quickly and rhythmically, one jump per second.

16. Forward Bends - Standing Spread

Forward Bends (1 min)
1. Stand up straight, spread your legs wide apart. Put your hands
on your waist.
2. Keep your spine straight throughout this movement. With one
movement per second:
1. Bend to the left bringing your forehead toward your left
knee.
2. Come standing up straight.
3. Bend to the right, bringing your forehead toward your right
knee.
4. Come standing up straight.
3. Continue the sequence.

17. Touch Ground - Standing Spread

Hanging (1 min)
1. In the same position as Exercise 16, widen your legs further.
2. Keep your spine straight, bend forward so that your hands
touch the ground between your legs, and let your body hang.

Breathing, Winking, Shaking (1 min)

1. Stay in the position, begin Breath of Fire, wink your eyes as
fast as you can, and shake your hips as fast as you can.

Breath Breath of Fire

https://www.libraryofteachings.com/kriya-print.xqy?q=%20sort:titleAscending&id=b236bd97-a26d-15b3-184d-b7cb7d64fdb2&name=A-Basic-Set 8/10
10/12/2017 The Yogi Bhajan Library of Teachings® - A Basic Set - ©The Teachings Yogi Bhajan

18. Spinal Stretch - Sitting Legs Straight

Spinal Stretch (1 min)
1. Sit straight with your legs stretched out in front of you.
2. Reach forward and catch your toes with both hands. Keep your
head up and keep it steady.
3. Begin spinal exes in the area between your shoulders and
lower back. Keep your knees straight but not locked.
4. Really move the back ribs.

19. Chanting
Normal Chanting (2 min)
1. Sit in Easy Pose with your eyes closed.
2. Musically chant the Sarb Shakti Mantra: Gobinday, Mukanday,
Udaaray, Apaaray, Hareeang, Kareeang, Nirnaamay, Akaamay.

Pulling Navel (4 min)

1. Then continue chanting, while pulling the navel at each sacred
word.

Eye Focus Closed

Mantra
Gobinday Mukanday Udhaaray Apaaray Hareeang Kareeang
Nirnaamay Akaamay

20. Meditation
Comments: Fully concentrate. This mental exercise is as much a yoga exercise as any of the previous physical
exercises.

Meditation (1 min)
1. In the same position, go into silence and pray that you may be
healthy, happy, holy, prosperous, and good.
2. Any good word that you can think of, say it to yourself. List all
goodness. I am kind. I am beautiful. I am wonderful. I am
positive. I am healthy. I am happy. I am holy. I am graceful.
Anything you can count which is positive or could be positive.
Give yourself positive a rmations.

Eye Focus Closed

https://www.libraryofteachings.com/kriya-print.xqy?q=%20sort:titleAscending&id=b236bd97-a26d-15b3-184d-b7cb7d64fdb2&name=A-Basic-Set 9/10
10/12/2017 The Yogi Bhajan Library of Teachings® - A Basic Set - ©The Teachings Yogi Bhajan

21. Meditation
Meditation (5 reps)
1. Still in Easy Pose, say a positive a rmation to yourself eight
times and bend forward to bring your forehead to the oor in
salutation, making an a rmation to the Lord of the Universe
(for a total of nine a rmations).
2. Then rise up. Continue this cycle using a new a rmation each
time and repeat this whole sequence a total of ve times.

To End
1. Relax.

https://www.libraryofteachings.com/kriya-print.xqy?q=%20sort:titleAscending&id=b236bd97-a26d-15b3-184d-b7cb7d64fdb2&name=A-Basic-Set 10/10