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WAKE UP, WARM UP AND GET UP

SIMPLE THINGS TO DO BEFORE YOU GET UP IN THE MORNING - Yogi Bhajan, March 1992

If before getting up and before opening your eyes, you spend one minute doing the following things, you will preserve your health and prevent disease.

1. Clench your fingers.
2. Move your shoulders in a circle.
3. Tense and release your lower back.
4. Point your toes.
5. With your hands flat at your sides, stretch your whole body.
6. Curl around inuously, like a snake, 3 inches left and right.
7. Put the palms of your hands over your eyes, open your eyes while your hands are covering them, and then slowly move your hands forward and away from your eyes. In theis way your eyes become gently introduced to the first light of day.
8. Massage your mouth and face with the pamls of both hands.
9. Cat stretch left and right.
10. Raise your head up slowly and pull your knees up to your chest.

Now get up and enjoy your day. This routine is very helpful on those days when you have to get up and you don’t want to.

From The Kundalini Yoga Manual: Physical wisdom: Kundalini yoga by Harbhajan Singh Khalsa

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I’ve been doing 31 minutes of Sat Kriya daily for over six months now and it’s amazing how you intuitively learn little things from the meditation and the changes that you go through.

When I first started, my right arm would fall asleep and I’d sweat like hell. The first day, after 31 minutes I collapsed forward, my legs fast asleep, I had to crawl forward and turn over. Then as I lay there, I got the chills, even covered with a blanket. After some practice though I began to notice great things. My navel was getting much stronger and my hips were opening up. My lung capacity has increased. Now the energy is getting into the upper centers and my meditiations, particularly while chanting in the morning are going much, much deeper.

Here are some tips and pointers from my experience… (continuted…) (more…)

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Another great one from Harijiwan … It’s a good one to do in conjunction with The Meridian set.

Hip Set

<printable version>

1. Lie on back. Legs up 6 inches. Inhale right leg out at 45 degrees. Exhale right foot back into left inner thigh. Inhale left leg out at 45 degrees. Exhale left leg back into inner right thigh. 1 to 3 minutes.
2. Legs wide apart. Inhale up and exhale down over left leg. 1 to 3 minutes
3. Legs wide apart. Inhale up and exhale down over right leg. 1 to 3 minutes.
4. Legs wide apart. Inhale up to center and exhale down over left leg and inhale up to center and exhale down over right leg. 1 to 3 minutes.
5. Legs wide apart. Inhale up to center and exhale down to center. 1 to 3 minutes.
6. Legs straight out in front. Left foot into right thigh or better sit on left heel. Inhale up and exhale down over right leg. 1 to 3 minutes. Switch sides. 1 to 3 minutes. Bend from waist. No bend in neck.
7. Sit on heels. Hands on ground in front of knees. Inhale flex spine forward. Exhale flex spine back. Keep chin parallel to floor. 1 to 3 minutes.

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To adjust the meridians in the body (channels of energy.) Got this from my teacher Harijiwan. It’s a favorite kundalini yoga set of his and goes hand in hand with the hip set. Makes a great warm-up. Takes only about 5-6 minutes and is also a great de-stress exercise for the office.

Meridian Set

Taught by Yogi Bhajan at Children’s Camp, Ram Das Puri, New Mexico

<Printable Version>

• 1. Arms in front of the chest perpendicular to the ground, bent at the elbow, like in prayer pose. Hands point straight up. Clap the hands and hit the inside of the arms together from the wrist to the elbow. Continuous movement. Time: 1 minute.
• 2. Thumbs inside the fists. Fists by navel point with the inner wrist facing in. Alternatively hit the side of the lower stomach with the fists. Fast. Like horses galloping. Time: 30 seconds.
• 3. Thumbs inside fists. Inhale up and hit the upper chest. Exhale down and hit the inner thighs. Rapid movement. Time: 30 seconds.
• 4. Clap hands in front of face and hit top of left shoulder with right fist and top of right shoulder with left fist at the same time. Alternate arms in front. Fast movement. Time 30 seconds.
• 5. Karate chop back of neck with alternate hands. Palms face down; hit with little finger side of the hands. Time: 1 minute 15 seconds.
• 6. Clap hands in front of face and hit underneath cheek bone with heel of hand. Time: 30 seconds.
• 1. Clap hands and hit elbows and upper arms against the side the body. Time: 30 seconds.

Relax and breathe

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