Awakening -to Your Ten Bodies 1 aF 2.

The Ten Bodies are: I

Soul Body
Negative Mind
Positive Mind
Neutral Mind
�
Physical Body
Arc Line
Auric Body
Pranic Body
Subtle Body
Radiant Body

I) Stretch Pose. Lie on the back with the arms at your sides. Raise
the head and the legs six inches. and the hands six inches with the
palms facing each other slightly over the hips to build energy across
the Navel Point. Point the toes, keep your eyes focused on the tips
of the toes and do Breath of Fire. 1 -3 minutes.

2) Nose to Knees. Bring the knees to the chest, with the arms
wrapped around the knees. Tuck the nose between the knees, and
begin Breath of Fire. 1 -3 minutes.

3) Ego Eradicator. Sit in Celibate Pose or Easy Pose. Raise the arms
to a 60° angle. Curl the fingertips onto the pads of the palms.
Thumbs aim at each other above the head. With eyes closed. con­
centrate above the head, and do Breath of Fire. 1 -3 minutes. To end,
touch the thumbs together above the head, and open the fingers.

4) Life Nerve Stretch. Sit with the legs stretched wide apart. With
arms overhead, inhale. Then exhale, stretch down and grab the toes
of the left foot. Inhale. come straight up; then exhale and stretch
down over the right leg and grab the toes. Continue 1 -3 minutes.

5) Life Nerve Stretch. Continue to sit with the legs stretched wide
apart. Hold onto the toes of both feet, exhale as you stretch down
bringing the forehead to the floor. then inhale as you come sitting
up. 1 -3 minutes.

6) Spinal Flex (Camel Ride). Sit in Easy Pose. Grab the shins in
front with both hands. Inhale. Flex the spine forward and rock for­
ward on buttocks. Then exhale, flex the spine backwards and roll
back on buttocks. Keep the head level and arms fairly straight and
relaxed. 1 -3 minutes.

7) Spinal Flex (Camel Ride). Sit on the heels. Place the hands flat
on the thighs. Flex the spine forward on the inhale, backward on
the exhale. Focus at the Third Eye Point. 1 -3 minutes.

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 Awakening t:o Your Ten Bodies 2oF2

8 ) Spinal Twist. Still on the heels, grasp the shoulders with the fingers in
9 front, thumbs in back. Inhale and twist to the left, exhale and twist to the
right. Keep the elbows high, and parallel to the floor. ( Do not reverse.)
1-3 minutes.

9) Grasp the shoulders as in the previous exercise. Inhale and raise the
elbows up so that the backs of the wrists touch behind the neck.
1 -3 minutes.

10) Arm Pumps. Interlace the fingers in Venus lock. Inhale and stretch the
arms up over the head, then exhale and bring the hands back to the lap.
1 -3 minutes.

II) Alternate Shoulder Shrugs. Sit in Easy Pose with the hands resting on
the knees. Inhale and shrug the left shoulder up. Exhale and raise the right
shoulder up as you lower the left shoulder. Continue for minute. Then,
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reverse the breath so that you inhale as you shrug the right shoulder up,
exhale as you shrug the left shoulder and lower the right shoulder. Continue
for minute.
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12) Shoulder Shrugs. Inhale and shrug both shoulders up, exhale down.
I minute.

13) Neck Turns. Remain sitting in Easy Pose hands on the knees. Inhale,
and twist your head to the left, and exhale and twist it to the right, like
shaking your head " no " . Continue for minute. Then reverse your breath,
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so that you inhale and twist to the right; exhale and twist to the left.
Continue for minute. Inhale deeply, concentrate at the Third Eye, and
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slowly exhale.

14) Frog Pose. Squat down so the buttocks are on the heels. The heels are
touching, and off the ground. Put the fingertips on the ground between the
knees. Keep the head up. Inhale, straighten legs up, keeping the fingers on
the ground. Exhale and come back squatting down, face forward. The inhale
and exhale should be strong. Continue this cycle 54 times.

1 5) Deeply relax on the back.

Laya Yoga Meditation

Sit in Easy Pose with the hands on the knees in Gyan Mudra (thumb and
index finger together.) Chant Ek Ong Kaar(ah) Saa-Taa-Naa-Maa(h) Siree
Wha(ah) Hay Guroo. On each "ah" sound in the mantra, pull up on mul­
bandh (simultaneously pull up on the rectum and sex organs and pull in
on the navel.) The "a" sound is really created by the power of the mul­
bandh. This is a 3-1 /2 cycle meditation. With the breath, visualize the
sound spiralling up from the base of the spine to the top of the head in 3
1/2 circles. 1 1 -3 1 minutes.

This set is from Owners Manual for the Human Body.

• 338 • KRI INTERNATIONAL TEACHER TRAINING MANUAL LEVEL I COPYRIGHT YOGI BHAJAN 2003
 Basic Spinal Energizer Series

I ) Spinal Flex. Sit in Easy Pose. Grab the ankles with both hands and deeply
inhale. Flex the spine forward and lift the chest up. On the exhale. flex the spine
backwards. Keep the head level so it does not "flip-flop." Repeat 1 08 times,
then inhale. Rest I minute. Spinal flexes have a "multi-stage reaction pattern "
that greatly alters the proportions and strengths of alpha, theta and delta waves.

2) Spinal Flex. Sit on the heels. Place the hands flat on the thighs. Flex spine
forward with the inhale. backward with the exhale. Mentally vibrate Sat on the
inhale, Nam on the exhale. Repeat 1 08 times. Rest 2 minutes.

3) Spinal Twist. I n Easy Pose, grasp the shoulders with fingers in front. thumbs
in back. Inhale and twist to the left, exhale and twist to the right. Breathing is
long and deep. Continue 26 times and inhale facing forward. Rest I minute.

4) Bear Grip. Lock the fingers in Bear Grip at the heart center. Move the
elbows in a see-saw motion, breathing long and deep with the motion.
Continue 26 times and inhale. exhale, pull the lock. Relax 30 seconds.

5) Spinal Flex. In Easy Pose, grasp the knees firmly. Keeping the elbows
straight, begin to flex the upper spine. Inhale forward, exhale back. Repeat 1 08
times. Rest I minute.

6) Shoulder Shrugs. Shrug both shoulders up on the i nhale, down on the

exhale. Do this for less than 2 minutes. I nhale and hold IS seconds with
shoulders pressed up. Relax the shoulders.

7) Neck Rolls. Roll the neck slowly to the right S times. then to the left S
times.I nhale, and pull the neck straight.

8) Bear Grip. Lock the fingers in Bear Grip at the throat level. I nhale-apply
mul-bandh. Exhale-apply mulbandh. Then raise the hands above the top of
the head. Inhale-apply mulbandh. Exhale-apply mulbandh. Repeat the cycle
2 more times.

9) Sat Kriya. Sit on the heels with the arms overhead and palms together.
Interlace the fingers except for the index fingers. which point straight up. Men
cross the right thumb over the left thumb; women cross the left thumb over the
right. Chant SAT and pull the Navel Point in; chant NAAM and relax it. Continue
powerfully with a steady rhythm for at least 3 minutes. then inhale, apply Root
Lock and squeeze the energy from the base of the spine to the top of the skull.
Exhale, hold the breath out and apply all the locks. Inhale and relax.

1 0) Relax completely on your back for IS minutes.

COMME NTS:
Age is measured by the flexibility of the spine: to stay young, stay flexible.
This series works systematically from the base of the spine to the top. All 26
vertebrae receive stimulation and all the chakras receive a burst of energy. This
makes it a good series to do before meditation. Many people report greater
mental clarity after regular practice of this kriya. A contributing factor is the
increased circulation of the spinal fluid. which is crucially linked to having a
good memory.
In a beginner's class. each exercise that lists 1 08 repetitions can be done
24 times. The rest periods are then extended from to 2 minutes.
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