Warrior’s Exercise

Sikh Art by Jaswant Singh – https://sikhphotos.com.

Fifth Mehl ( Siri Guru Granth Sahib ji, Ang 196 )

“Remembering the Lord, I cross over the terrifying world-ocean. In the Sanctuary of the spiritual warrior, the account books of the Messenger of Death are torn up.”
~ Guru Arjan Dev Ji

The following meditation was originally published in The Master’s Touch. (Class 12 – July 27, 1996)

This is a warrior’s exercise, and can call upon inner strength and determination. It opens the energy into the Shushmanaa and balances the hemispheres of the brain.

Mudra: Stretch arms out to the sides, parallel to the ground. Make palms flat, facing forward, and the fingers spread wide apart. The muscles of the body should hold the weight of the arms, to perform the exercise. This position is your base.

Movement: Keeping the palms flat, fingers spread apart the whole time, begin the following movement:

(a) Raise your arms up directly over your head, criss-crossing them at the wrists, left palm in front, right behind. They actually should cross a few inches behind the area directly over your head. Then bring the arms back down to the starting position.

(b) Raise your arms up and criss-cross them with the right palm in front of the left, but angle the arms forward a bit, so they are crossing about 12 inches in front of the area directly above the head. Then bring the arms back down to the starting position.

Continue alternating in this fashion.

Music: The musical tape, Dhuni, is played during the exercise. one repetition of the mantra is approximately 8 seconds.

Click here to listen to and purchase the Dhuni track for this meditation from Mantra Download 

Mantra: Mentally recite Sat Naam, Sat Naam, Sat Naam Ji, Waa-hay Guroo, Waa-hay Guroo, Waa-hay Guroo Ji. 

Eyes: For Maximum strength, keep the eyes closed.

Time: 2 1/2 minutes is good for beginners.

Comments/Effects: This is a warrior’s exercise, and can call upon inner strength and determination.

In the starting position, keep the arms in balance, letting the weight of the arms be held up by the muscles of the body (as opposed to the muscles of the arms doing all the work). This will cause a movement in the central nerve, the shushmanaa, in the inner spinal chord. If held in the proper position, you will begin to feel a tingling of energy. Yogi Bhajan referred to position (a) as your Sat Naam, and he called it your original Self, your Earth, your spine. He referred to position (b) as your Wahe Guru, your God, your front face. “There are only two things on this planet – Sat Naam is your back; Wahe Guru is your front.”

Remember, angle is very important in Kundalini Yoga. Kundalini Yoga is a series of angles and triangles, which cut the squares. After a few minutes of practice, you’ll reach a stage called The Twilight Zone, and then there’ll be huge pain. You will feel you are hurting, because the hemispheres of the brain have to adjust; but soon the endorphins will be released, and you won’t want to stop.

Warm Ups

The warm-ups are an essential part of this meditation, and will help loosen the nerves, muscles and bones. Without that, you may experience muscle pain the next day.

Sit with a straight spine, and extend your arms out to the sides, parallel to the ground. Begin wiggling the fingers, twisting the hands, bending the arms, stretching the elbows, moving the head, for a few minutes before you begin. This is an important part of this exercise.

Time for Warm-Ups: 1-2 minutes.

©Copyright and Medical Disclaimer: The Teachings of Yogi Bhajan

Reminder:  when practicing Kundalini Yoga, remember to “Tune in” with the Adi Mantra before you begin


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The Master’s Touch: On Being a Sacred Teacher for the New Age 

Kundalini Yoga as taught by Yogi Bhajan

This book contains the lectures and meditations the Siri Singh Sahib, Yogi Bhajan taught during his Master’s Touch courses in July 1996, in Espanola, New Mexico and in April 1997, in Assisi, Italy. They are presented here as a resource for all people on a spiritual path looking to open new doors, to stretch or challenge themselves. Yogi Bhajan explains in Master’s Touch lectures the importance of spiritual discipline in facing the challenges of life. And most of all, he sets a blueprint of what it means to be a true and sacred spiritual teacher for this New Age, the Age of Aquarius.

‘The Master’s Touch’ is available to purchase through the Kundalini Research Institute (KRI)


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