(Kundalini Meditation Manual for intermediate Students, as “Wha Guru,” pp. 61-62 and Kundalini Yoga, Shakta Kaur Khalsa, pp. 78-81; The Aquarian Teacher, p. 380)

Come into Chair Pose. Turn head to the left shoulder and say “Wha” (use the lips to create the sound water makes as it pours from a bottle), a soft, almost inaudible “hay.” Turn head to the right shoulder and say “Guru.” Alternate as a moderate pace to make a continuous sound current. The neck is in line with the spine and the head faces the floor. Continue for 3 minutes. (Chair Pose: With the legs shoulder-width apart, bend the knees into a semi-squat with the back parallel to the ground. The hands grasp the heels firmly. Keep the spine straight throughout. The neck is in line with the spine and the head faces the floor.) Inhale, hold for 5-10 seconds, exhale and relax the pose.

Backward Lean. Stand up straight with the feet shoulder-width apart. Put hands on the hips (where your back pants pockets would be) and lean backwards. Keep the legs straight with unlocked knees. Let the head fall back. Turn the head to the left and say “Wha-hay.” Turn the head to the right and say, “Guru.” Continue for 3 minutes. Inhale and hold for 5-10 seconds, exhale and relax.

Forward Lean. Stand with the feet shoulder width apart. Bend forward slightly so the hands rest on the knees. The spine is straight but bend the head up. Chant “Wha-hay” while turning the head to the left. Chant “Guru” while turning the head to the right. Continue for 3 minutes. Inhale, hold for 5-10 seconds, exhale and relax.

Upward Stretch. Still standing with the feet shoulder-width apart, stretch the arms straight overhead with the fingers spread far apart trying to touch the sky. Keep a full upward stretch. As you chant “Wha-hay” keep the feet flat on the ground. On “Guru” rise up on the toes. Continue for 3 minutes. Inhale and hold for 5-10 seconds, exhale and relax.

Sphinx Pose. Sit on the heels. Place the palms flat on the floor just in front of the knees. The spine and arms are straight, looking like a sphinx. Stretch the neck out of the shoulders, which relax down in this position. Chant “Wha-hay” in this position. Bend forward, touching the forehead to the ground and chant “Guru.” Continue for 3 minutes. Then inhale, hold for 5-10 seconds, exhale and relax.

Sit in Easy Pose. The hands are in Gyan Mudra. Begin to whisper the Panj Shabd, “SA TA NA MA.” Continue for 2 minutes. Then chant loudly for 2 minutes. Inhale, hold for 5-10 seconds and exhale. (Gyan Mudra increases wisdom. It uses the index finger which represents the planet Jupiter, the planet of expression. Putting the flat part of the thumb pad together with the flat part of the index finger pad stimulates knowledge and wisdom within you. It also increases receptivity and calmness.)

Spine Flex. Immediately come onto the heels with the palms on the thighs. Begin flexing the spine and chanting in a powerful whisper “SA” as you flex the spine forward, chest out; “TA” as you flex the spine back; “NA” as you flex the spine forward; and “MA” as you flex the spine back. Continue for 3 minutes, inhale and hold for 5-10 seconds, exhale and relax on the back.

Comments: This kriya is known by experiencing it. Basically, the set is a total workout for the thyroid, pituitary and pineal glands. Your whole body will sweat. It also works on the Subtle Body (Ninth Body), that part of your being that understands beyond the obvious. When the Subtle Body is strong you are calm and masterful.

Meditation after this kriya brings the realization that we are channels for truth and that “to maintain grace in the most ungraceful moments is the true human worth.”

“Sa Ta Na Ma” are the nuclear sounds of the mantra, “Sat Nam.” “Sat” which translates as “truth” and “Nam” which translates as “identity” or, “Truth is my identity.” It can also mean, “The essence of God is within me.”