KRIYA  –  POWER TO HEART

(Transitions to a Heart-Centered World, Gururattan Kaur Khalsa, Ph.D., p. 57)

Taught by Yogi Bhajan, Ph.D., October 8, 1969.

Prayer to begin: “Oh God, let me live my life as you wish it; others are irrelevant. We don’t know what we need.”

  1. Crow Squats. Squat with feet flat on floor. Inhale to stand, exhale to squat, slowly for 1-2 minutes. (Begin in a standing position. Support the back against a wall so that you can keep your feet flat, if needed. Squat down. Knees and feet are wide apart with heels flat on the ground. Apply neck lock. If you have difficulty getting down or keeping your balance, widen your feet and knees more.)

  1. Body Drops. Legs stretched out in front, hands at sides on the floor. Raise and drop body 10 times for the heart.

Opens and strengthens the pelvic region and prostate gland. 

  1. Bridge Pose. Legs still stretched out in front, bend the knees, feet flat on the ground, about two fists apart. The arms are behind the body, palms flat on the ground with the fingertips facing the feet. Lift the hips up. Head dropped back. There should be a straight line from the collar bone to the knees. Long, slow, deep breathing for 1-2 minutes. To end, inhale, exhale and pull Root Lock.

  1. Easy Pose. Sit with the index fingers locked in front of the heart, fix eyes on something, inhale and pull hard a few times. (Pulling both index fingers, hooked together, can stimulate your memory in case you lose something.)

  1. Body Drops. Legs stretched out in front again, hands at sides on the floor. Raise and drop the body 10 times for the heart.

  1. Cobra Pose. Begin by lying on the stomach. The classic Cobra is to have the hands next to the shoulders, palms flat on the ground. Lift the chest and heart up first and let the head follow as you lean back. Straighten the arms. Keep your feet together, the tops of the feet on the ground. If you have a problem with Cobra while keeping your pelvis on the ground, lift the pelvis off the ground. More flexible, advanced students can leave the pelvis on the ground. Long, slow, deep breathing for 1-2 minutes. Then kick the heels to the buttocks with Breath of Fire for 1-2 minutes. To end, inhale, relax feet down and circulate energy, relax.

  1. Easy Pose. Sit with your spine straight, hands in Gyan Mudra and meditate on the Pineal Gland chanting ONG SOHUNG (translation, “Creator, I am That.”) aloud for 5 minutes, then silently for 3 minutes. “With silent mantra, all creation accompanies.”