Wahe Guru Subtle Body Kriya

This is an example of a meditative yoga kriya that uses mantra. Physically, the set is total workout for the thyroid, pituitary and pineal glands. It also works on the subtle body, that part of your being that understands beyond the obvious. When the subtle body is strong, you are calm and masterful.

In each of the first five exercises, the mantra used is Wha (use the lips to create the sound water makes as it pours from a bottle), a soft, almost inaudible hay, then Guru (g’roo, softly rolling the sound of the r off the roof of the mouth). Wahe Guru is the expression of indescribable ecstasy, of union with the Infinite.

Chair Pose: With the legs shoulder-width apart, bend the knees into a semi-squat with the back parallel to the ground. The hands grasp the heels firmly. Keep the spine straight throughout. The neck is in line with the spine and the head faces the floor. Turn the head to the left, so the chin comes over the left shoulder and chat Wahe. The turn the head to the right with the chin coming the right shoulder and chant Guru. Alternate at a moderate pace to make a continuous sound current of Wahe Guru, Wahe Guru, Wahe Guru. Continue 1 to 3 minutes. Inhale, exhale and relax the pose.

Backward Lean: Stand up with the feet shoulder-width apart. Put the hands on the hips (where you back pants pockets would be) and lean backwards. Keep the legs straight, with unlocked knees. Let the head fall back. Turn the head to the left with Wahe, to the right with Guru. The head moves in an arc. Continue for 1 to 3 minutes. Inhale, exhale and relax.

Forward Lead: Stand with feet shoulder-width apart. Bend forward slightly, hands resting on the thighs, close to the knees. The spine is straight throughout. With the shoulders relaxed, stretch the neck outward and tilt the chin slightly upward. Turn the head to the left with Wahe and to the right with Guru. Continue for 1 to 3 minutes. Inhale, exhale and relax.

Upward Stretch: Still standing with the feet shoulder-width apart, stretch the arms straight overhead with the fingers spread apart. Keep a full upward stretch. As you chant Wahe, keep the feet flat on the ground. On Guru, rise up to the toes. Continue up and down for 1 to 3 minutes. Inhale, exhale and relax.

Sphinx: Sit on the heels. Place the palms flat on the floor just in front of the knees. The spine and arms are straight, looking like a sphinx. Stretch the neck out of the shoulders, which relax downward. In this position, chant Wahe. Then, still keeping the spine somewhat straight, bend forward, touching the forehead to the ground, and chant Guru. Continue for 1 to 3 minutes. Then inhale, exhale and relax.

The next two exercises use the bij, or seed, mantra, sa ta na ma. These are the nuclear
Sounds of the mantra Sat Nam, which translates as “Truth-Identity” or “Truth is our identity.”

Meditation: Sit in Easy Pose with the spine straight. The hands are in Gian Mudra. Begin to whisper the bij mantra: sa ta na ma. Continue for 1 to 2 minutes, then chant loudly for 1 to 2 minutes more.

Spine Flex: Immediately after meditation, sit on the heels with the palms on the thighs. Begin flexing the spine and chanting in a powerful whisper in the following way: As you arch the spine forward, chest out, chant sa; as you curve back, and shoulders come forward, chant ta. Again, arch forward for na, and back for ma. Continue for 1 to 3 minutes. Inhale, exhale and relax on the back.

Meditation after this kriya brings the realization that we are channels for truth, and that to maintain grace in the most ungraceful moments is the true human worth.
Wahe Guru Subtle Body Kriya

This is an example of a meditative yoga kriya that uses mantra. Physically, the set is total workout for the thyroid, pituitary and pineal glands. It also works on the subtle body, that part of your being that understands beyond the obvious. When the subtle body is strong, you are calm and masterful.

In each of the first five exercises, the mantra used is Wha (use the lips to create the sound water makes as it pours from a bottle), a soft, almost inaudible hay, then Guru (g’roo, softly rolling the sound of the r off the roof of the mouth). Wahe Guru is the expression of indescribable ecstasy, of union with the Infinite.

Chair Pose: With the legs shoulder-width apart, bend the knees into a semi-squat with the back parallel to the ground. The hands grasp the heels firmly. Keep the spine straight throughout. The neck is in line with the spine and the head faces the floor. Turn the head to the left, so the chin comes over the left shoulder and chat Wahe. The turn the head to the right with the chin coming the right shoulder and chant Guru. Alternate at a moderate pace to make a continuous sound current of Wahe Guru, Wahe Guru, Wahe Guru. Continue 1 to 3 minutes. Inhale, exhale and relax the pose.

Backward Lean: Stand up with the feet shoulder-width apart. Put the hands on the hips (where you back pants pockets would be) and lean backwards. Keep the legs straight, with unlocked knees. Let the head fall back. Turn the head to the left with Wahe, to the right with Guru. The head moves in an arc. Continue for 1 to 3 minutes. Inhale, exhale and relax.

Forward Lead: Stand with feet shoulder-width apart. Bend forward slightly, hands resting on the thighs, close to the knees. The spine is straight throughout. With the shoulders relaxed, stretch the neck outward and tilt the chin slightly upward. Turn the head to the left with Wahe and to the right with Guru. Continue for 1 to 3 minutes. Inhale, exhale and relax.

Upward Stretch: Still standing with the feet shoulder-width apart, stretch the arms straight overhead with the fingers spread apart. Keep a full upward stretch. As you chant Wahe, keep the feet flat on the ground. On Guru, rise up to the toes. Continue up and down for 1 to 3 minutes. Inhale, exhale and relax.

Sphinx: Sit on the heels. Place the palms flat on the floor just in front of the knees. The spine and arms are straight, looking like a sphinx. Stretch the neck out of the shoulders, which relax downward. In this position, chant Wahe. Then, still keeping the spine somewhat straight, bend forward, touching the forehead to the ground, and chant Guru. Continue for 1 to 3 minutes. Then inhale, exhale and relax.

The next two exercises use the bij, or seed, mantra, sa ta na ma. These are the nuclear
Sounds of the mantra Sat Nam, which translates as “Truth-Identity” or “Truth is our identity.”

Meditation: Sit in Easy Pose with the spine straight. The hands are in Gian Mudra. Begin to whisper the bij mantra: sa ta na ma. Continue for 1 to 2 minutes, then chant loudly for 1 to 2 minutes more.

Spine Flex: Immediately after meditation, sit on the heels with the palms on the thighs. Begin flexing the spine and chanting in a powerful whisper in the following way: As you arch the spine forward, chest out, chant sa; as you curve back, and shoulders come forward, chant ta. Again, arch forward for na, and back for ma. Continue for 1 to 3 minutes. Inhale, exhale and relax on the back.

Meditation after this kriya brings the realization that we are channels for truth, and that to maintain grace in the most ungraceful moments is the true human worth.

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