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40-day Sadhana

Warm-up exercises
Kundalini Yoga classes start with Tuning In with Adi Mantra and a Pranayam to

"open the channels" and to assist in making the transition from the day-to-day

activities and the sacred space of the Kundalini Yoga class or personal practice.

Most sets do not require physical Warm-ups. We often suggest that the student or

practitioner can do a few Warm-ups on their own. Sometimes, particularly if there

is an exceptionally challenging set, it is appropriate to begin with a series of warm

up exercises. The exercises that follow are good ones for warming up before a

challenging set:

 Sufi Grind,

 Neck Rolls,

 Side Twists,

 Shoulder Shrugs,

These exercises warm up the spine and work off the excess energy some bring to

class. If you do not have much time, then Nabi Kriya would be a good one to do as

it will set the energy for your entire body.

Note: Make sure that you do not do more than 2 or 3 warm-up exercises and

clearly define the beginning of the set. When you choose to do Warm-up exercises

be sure to choose exercises that prepare you for the set.


Take 30 seconds or more to relax between exercises. The energy will automatically

adjust and go to where it is needed.

Sufi Grind

Sit in easy pose. Place the hands on the knees. Deeply roll the pelvis around in a
grinding motion. Relax into the movement. Make it a moving meditation.

Do 26 rotations or 1-2 minutes in each direction.

Benefits: This exercise opens up the energy in the lower spine, massages the
internal organs and aids in digestion.

To end: Inhale deep, hold the breath, apply root lock (mulbhand), exhale and
relax. Sit quietly and feel the energy circulate in your spine and throughout your
body.

Benefits: This exercise stimulates and stretches the lower spine.


Neck Rolls

Sit with a straight but relaxed spine.

Adjust the head so that you feel like it is sitting on top of the spine by slightly
moving the head back and bringing the chin down slightly.

Roll the neck slowly in one direction and then in the other. Let the weight of the
head move the head around. Do this very methodically so that you go slowing
through tight spots and work out areas of tension. At least one minute in each
direction.

To end: After this exercise, sit quietly and be with the sensations in your body and
spine.

Benefits: This exercise removes tension in the neck and stimulates the thyroid.
Side Twists

Sit on the heels. Place the hands on the shoulders, fingers in front and thumbs in
back.

Inhale, twist to the left. Exhale, twist to the right. Twist your head to each side as
well.

Gradually feel an increased rotation in your spine. Keep elbows parallel to the
ground, allowing the arms to swing freely with the body. Continue 1-2 minutes or
26 times.

Note: This exercise can be done standing up,

To end: Inhale center, hold the breath, apply root lock, exhale, relax and feel the
energy circulate, especially at the level of the heart.

Benefits: This exercise opens up the heart center and stimulates the upper spine.
Shoulder Shrugs

Still on the heels or in easy pose, shrug both shoulders up on the inhale and down
on the exhale. 1- 2 minutes.

To End: Inhale up, hold, apply rootlock, and relax.

Benefits: This exercise loosens up the tension in the shoulders and relaxes upper
back
Cat Cow

Come on the hands and knees, knees shoulder width apart. Inhale as you flex your
spine down and bring your head up. Exhale as you flex your spine up in an arched
position with the head down. Keep the arms straight.

Continue rhythmically with powerful breathing, gradually increasing the speed as


your spine becomes more and more flexible. 1-3 minutes.

To end: Inhale in saggy cow, hold, pull the energy up the spine with the root lock.
Exhale and relax on the heels. Sit quietly and let the breath slow down. Feel the
energy circulate. Concentrate at the third eye.

Benefits: Done regularly it loosens up and adjusts the spine.


 Subagh Kriya for Prosperity (11-minute version)

To become rich and prosperous with wealth and values is to


have the strength to come through. It means transmissions
from your brain and the power of your intuition can
immediately tell you what to do. By practicing this meditation,
you will be in a position to immediately change gears. If you
need to go in reverse, you can go in reverse. If you need to go
forward, you can go forward.

This is a very simple, old system. This is called "moon mound."


(Indicates outer side of hand along the small finger.) This side
of my hand along the index finger is called Jupiter. Put the
thumbs under the index fingers. (Thumbs cross below the
hands, with the right thumb under the left.) I hit the Moon; I
hit Jupiter. You are thinking, "What is this going to do?" This is
going to straighten your head out.

Chant with Tantric Har with each movement. Alternate hitting


the moon sides and the Jupiter sides of the hands together at
the level of the heart centre. Eyes should be nine-tenths dosed,
focusing on the tip of the nose.

You should not do it more than 3 minutes when you are working during the daytime or
you'll become too rich! No, no, I'm not kidding with you. Hey, you guys, you think I am
joking. Come on; let's do what works.

You are not going to mint all the money right now, but this is what I am telling you.
Any time when you are puzzled and you are in bad shape, do 3 minutes of this
meditation. If you do it for 11 minutes a day, it's more than enough. Doing too much
will be greed. It stimulates the mind: the Moon centre and the Jupiter. When Jupiter
and the Moon come together, there is no way in the world you will not create wealth.
I'm not talking of money. Money is a common word. Money is only a medium. I'm
talking of wealth. It'll come to you. What I'm trying to tell you is that it's all in you. It's
not outside. Just stimulate certain parts of the brain. I'm not going to do anything. It's
going to work.