Kundalini Yoga as taught by Yogi Bhajan

Basic Spinal Energy Series

1 P.
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
1
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
1 P.
Yogi Bhajan says that Age is measured by the fexibility of the spine.
Tis kriya works all 26 vertebrae, systematically from the base of the
spine to the top. Te movements also increase circulation of the spinal
fuid which is linked to mental clarity.
Tis set is presented to you by Stacy Hayden (aka Te Wandering Yogi)
from the Te Yoga of Travel, who recommends practicing this kriya
before and afer long periods of travel in planes, trains and automobiles.
Print or download this PDF to your computer or Kindle and take your
yoga practice with you!

Go to TeYogaofTravel.com to learn more about practcing Kundalini
Yoga along with a whole lot of other information on yoga, travel and life
design for the wandering yogi in all of us!
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
2 P.
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
2
Spinal Flex
Sit in Easy Pose. Hold the ankles and inhale deeply while fexing the spine
forward, lifing and opening the heart center. Exhale, and fex the spine
back as you bring the shoulders forward. Silently chant SAT on the
inhale and NAAM on the exhale. Te eyes are gently focused at the third
eye point. Keep the chin tucked in slightly and level; the chin does not go
up and down with the movement. Keep the movement in the spine with
the legs relaxed and connected to the ground. Bring your awareness to
the low spine. Repeat 108 times (3 min) then inhale, suspend the breath
and pull up on the root lock. Exhale and relax.
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
2
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
3 P.
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
2
Spinal Flex
Sit on the knees in Rock Pose, placing the hands on the top of the thighs.
Inhale deeply, fexing the spine forward while lifing and opening the
heart center. Exhale, and fex the spine back as you bring the shoulders
forward. Silently chant SAT on the inhale and NAAM on the exhale. Te
eyes are gently focused at the third eye point. Keep the chin tucked in
slightly and level; the chin does not go up and down with the movement.
Bring your awareness to the mid spine. Repeat 108 times (3 min) then
inhale, suspend the breath and pull up on root lock. Exhale and relax.
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
4 P.
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
4
Spinal Twist
Sitting in Easy Pose, bring your fngers in front of the shoulders
and the thumbs in back. Straighten the spine and keep the arms
parallel to the ground with the elbows pulled back slightly.
Inhale deeply as you twist to the lef and exhale as you twist to the
right twist to the right. Silently chant SAT on the inhale and NAAM
on the exhale. Te eyes are gently focused at the third eye point.
Let the head follow naturally. Continue 26 times (1 min) and then
inhale, suspend the breath and pull up on root lock. Exhale and relax.
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
4
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
5 P.
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
4
Bear Grip
Hold Bear Grip by locking the fngers at the heart center with the back
of the lef hand facing the body and the back of the right hand facing
out. With no bend in the wrists, move the elbows up and down like a
see-saw. Breath long and deep with the motion, silently chanting SAT on
the inhale and NAAM on the exhale. Te eyes are gently focused at the
third eye point. Continue 26 times (1 min) and then inhale, suspend the
breath and pull up on root lock. Exhale and relax.
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
6 P.
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
6
Spinal Flex
Sit in Easy Pose. Hold the ankles and inhale deeply fexing the spine
forward, lifing and opening the heart center. Exhale, and fex the spine
back as you bring the shoulders forward. Silently chant SAT on the
inhale and NAAM on the exhale. Te eyes are gently focused at the third
eye point. Keep the chin tucked in slightly and level; the chin does not
go up and down with the movement. Keep the movement in the spine
with the legs relaxed and connected to the ground. Bring your awareness
to the upper spine. Repeat 108 times (3 min) then inhale, suspend the
breath and pull up on the root lock. Exhale and relax.
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
6
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
7 P.
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
6
Shoulder Shrugs
Inhale deeply as you squeeze the shoulders up on the inhale, and
relax them down on the exhale. Silently chant SAT on the inhale and
NAAM on the exhale. Te eyes are gently focused at the third eye point.
Continue for less than 2 minutes. To end, inhale and suspend the breath
for 15 sec. as you pull up on the root lock and squeeze the shoulders up.
Exhale and relax.
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
8 P.
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
8
Neck Rolls
With the spine straight, relax the chin down towards the chest. Inhale as
you roll your head up and around the right, when your head drops back
and your chin is lifed then exhale down and around to the lef making a
complete circle. Keep the shoulders level as you roll the neck very slowly
to the right 5 times, then to the lef 5 times. Silently chant SAT on the
inhale and NAAM on the exhale. Te eyes are gently focused at the third
eye point. Inhale as you come back to center. Exhale and relax.
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
8
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
9 P.
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
8
Bear Grip
Hold Bear Grip by locking the fngers in front of the throat with the back
of the lef hand facing the body and the back of the right hand facing
out (higher than shown in the photo). Inhale deeply, and suspend the
breath as you pull on Bear Grip while pulling up on root lock. Exhale,
and suspend the breath as you pull on Bear Grip while pulling up on
root lock. Ten raise the hands above the top of the head. Inhale deeply,
and suspend the breath as you pull on Bear Grip while pulling up on
root lock. Exhale, and suspend the breath as you pull on Bear Grip while
pulling up on root lock. Repeat this cycle 2 more times.
Kundalini Yoga as taught by Yogi Bhajan
Basic Spinal Energy Series
10 P.
Sat Kriya
Sit on the knees in rock pose and interlace the fngers over the head with
the index fngers pointing straight up. For men, cross the right thumb
over the lef; for women cross the lef thumb over the right. Keep the
palms together and the arms straight while hugging the ears. Chant
SAT aloud while pulling in and up on the Navel Center, then chant
NAAM aloud as you let the belly relax. Continue powerfully for 3 min.
To end, inhale, suspend the breath and pull up on root lock. Circulate
your energy up from the base of the spine to the top of the head. Exhale,
and suspend the breath out while applying all the locks. Inhale and come
into fnal relaxation.