Kundalini Yoga: Moonlight Yoga Class Outline #4

This is intended for those who attended the live class.  The Kriyas and Meditations must be performed exactly to obtain desired results and having seen them demonstrated can greatly increase accuracy.  I will begin uploading Kriyas and Meditations to my youtube channel shortly.  That will be the best place to start for those interested in learning more about Kundalini Yoga.

Addiction Support: Class 4 Details

Ra Ma Da Sa Sa Say So Hung

Ra Sun

Ma Moon

Da Earth

Sa Totality

Say Infinity

So Hung I am Thou

On Sohung

Ong - The Creative Consciousness of the Universe
Sohung - I am that!

1.        Welcome, TUNE IN, PROTECTION (less than 5 min)

2.        Explain:   Tattawa the full, complete relationship that exists between personality, emotions, and illness.  (Big picture of a person’s chakras and nadis).  Based upon 5 primal desires: greed, lust, anger, pride, and attachment.  Each tattawa gives a vital energy that the body cannot live without.  Tattawa uncontrolled/unexamined= lustful, greedy, and vain vs. cultured= these qualities in their richest forms: love, ambition, and devotion. 

Be greedy, that the end may be noble.

Be lustful to live like God.

Be angry at your own weakness.

Be attached to the Divine Path.

Be proud of God’s grace

(Yogi Bhajan)

3.        Explain 4th Chakra: (less than 5 min)

*Vagus nerve & Cardiac Plexus, autonomic nervous system (balance between sympathetic/parasympathetic)

*Behind the heart.  “Transitional chakra; connecting lower and upper triangles).

*Tattawa: Prided. 

*Element: air. 

*Physical: heart; lungs; Thymus (high blood pressure; coronary arter disease; arteriosclerosis; asthma; chronic obstructive lung disease; autoimmune disorders---inability to accept one’s self/recognize differences between self and others w/o feeling threatened or overreacting--- such as lupus/rheumatoid arthritis/polymyositis; cancer)

*Psychological and spiritual: love; grief; forgiveness; trust; optimism

*When open, deepest appreciation of others; see yourself through the eyes of others.  No longer feel isolated or alone.  (A person’s concerns spread from me to we…then eventually me is we)

*Grief: When you have been hurt so badly that you feel you can never love again, you can turn this foreboding feeling into a self-fulfilling prophecy.  When the 4^th chakra NRG is flowing, it can help to overcome grief---bring you closer to neutral mind…no “good” or “bad”. 

*When open, love without attachment, judgment, or expectation of being loved in return.  (neutral mind=inclusion, expansion, and belonging). 

*Allows us to see reality.

*When 4^th chakra is open, we are vulnerable; however, no pleasure without pain; no joy without sorrow. (polarities)

Truth: (less than 5 min)  Love self= accepting yourself...ALL of self.  Must love self to be truly happy, fully healthy, and to love others. 

Mosiah 4 (this is the first step in the repentance process).

Putting Off the Natural Man: “An Enemy to God”

By Robert L. Millet:

“So what characterizes the natural man? Simply stated, the natural man is the man who remains in his fallen condition; he has not experienced a rebirth. At the one end of the spectrum, the natural man may be a person bent on lasciviousness; he may be one who loves Satan more than God and thereby is carnal, sensual, and devilish. (See Moses 5:13.) Of such Alma said: “All men that are in a state of nature, or I would say, in a carnal state, are in the gall of bitterness and in the bonds of iniquity; they are without God in the world, and they have gone contrary to the nature of God; therefore, they are in a state contrary to the nature of happiness.” (Alma 41:11; see also Mosiah 16:2–5.)

At the other end of the spectrum, the natural man may well be a “nice man,” a moral and upright person bent upon benevolence. Such a person, acclimated to the present fallen world, still does not enjoy the enlivening powers of the Holy Ghost and does not enjoy the sanctifying power of Christ’s covenants and ordinances. Even though the light of Christ is making an impact on him, he has not followed it into the Lord’s full gospel truths.”

4.        Warm ups: 

1. Stirring bowl (3 min): Sit in easy pose with hands on knees.  Move in circular motion from pelvis.  Inhale when rotating forward, exhale while rotating backward.  (Can do “Sat Nam” breathing).  Reverse the movement.

2.  Spine flexes:  (3 min)  Staying in easy pose, flex spine forward, open heart center, lift chin (inhale when flexing forward), exhale while curling in, chin to chest.  In last min, raise right hand, then left, then both for last 30 seconds (on inhalations).

3.  Cat/Cow (3 min).

End in Child’s pose. 

5.        Kriya:  

1. Sit in rock pose with hands resting on thighs. (3 min)

Eyes closed

Flex spine and inhale “sat” (mentally vibrating)

Curl spine in and exhale “nam”

To end:  come to sitting up tall, inhale, apply root lock and hold for 10 seconds.  Exhale.

2.  Sit with legs stretched out and hands in fists with thumbs out at hips (push up with knuckles down to floor).  Raise body off the ground by pushing up with hands, then drop back down rapidly.  (1 min).  Stimulates hypothalamus gland; sends messages throughout whole body (sends message to neutralize/relax/become one).  End by sitting still.

3.  Squat in crow pose. Fingers clasped with 1^st fingers pointing out, arms straight out in front of you at heart center.  Breath of fire.  Eyes open and looking straight down at tips of fingers.  (2 min).  To end: Breath in and hold as long as possible while projecting from heart center.

4.  Stand up and bring legs to hip level, one at a time.  Punch opposite arm, then do the same with the other leg and arm.  (1 min) 

5.  Sit in easy pose, then using thumb and 1^st finger to grab big toes, open into Kundalini lotus pose by opening legs 60 degrees apart and 60 degrees off ground.  (balance self on tail bone).  Spine is straight.  (1 min)  To end: inhale and hold. 

6.  Sit on left heel with right foot crossed over to left thigh.  Arms are at your side, near your hip with palms down.  Use the hands to balance yourself on your fingers.  Chant “On Sohung” (I am infinity) Eyes closed.  This mantra opens the heart chakra.  (1 min).  To end Inhale and relax.

7.  Sit in easy pose with arms extended straight out to sides and palms up.  Breath of fire.  Eyes closed.  (1 min)  To end: inhale and hold as long as you can, then exhale.  Relax

8.   Sit in easy pose.  Hands in venus lock behind neck.  Inhale “Sat” and bow to the floor, exhale “nam” and sit up.  (Sat nam…vibrating the truth) (2 min) To end: inhale, then exhale.  Relax for a moment 

9.  Sit in easy pose and extend arms in front of you.  Raise right arm 60 degrees while inhale, exhale and bring to beginning level.  Inhale and raise left arm, exhale while lowering.  (1min).  To end: bring arms to brow level; inhale and hold, then exhale.  Relax.  Hands in Gyan Mundra.  Eyes closed and focused on 3^rd eye point. 

  

7.  Meditation:  Ra Ma Da Sa Sa Say So Hung. It means: Sun, Moon, Earth, Totality, Infinity, I am Thou.  This is mantra is specifically a healing mantra. Just chanting it or listening to it will bring healing. Doing a meditation for healing is even more powerful.

*Sit in easy pose.

*Mundra:Put your left hand at your navel point. The right hand is up by your side, elbow bent with the palm forward as if taking an oath. The left hand is on the navel. The movement is timed with the chanting. At "RA," begin slowly pushing your hand forward and continue as you chant out loud or listen silently until your arm is straight, parallel to the ground and palm down on "HUNG." The right arm moves as if giving a blessing or sending blessings to yourself, others, or even a situation. Inhale the hand back to the starting position and begin again at RA. Continue for 11-31 minutes.

*Eyes closed (focus on 3^rd eye point)

*Manra: Ra Ma Da Sa Sa Say So Hung

You could do this meditation every day for the rest of your life. It will not only heal you but can give you the power to heal.

If the person you want to send healing to is with you can hold their left hand do the right hand as described above. Or if a person is very ill, shaking or shivering, you can place your left hand on their navel point ad place your right hand on their pituitary gland and chant the mantra out loud or silently.

The same distance rules apply to this one. If the person is not present you can just mentally place them in the circle or allow the healing energy to find them wherever they are. Healing Energy has an intelligence of its own.

8.         Long time Sun/Tune out