May 31, 1990 (Part 2)
In the second part of this series, you can continue to remove haunting thoughts, or lingering trauma signatures and non-serving emotional patterns, from the mind and brain stem. When we are controlled by these thoughts and patterns, it’s like taking better care of the fence that surrounds it, than the house we are actually living in. If we can get free from these haunting thoughts, we can deal with the here and now, reality, instead of ghosts from the past.
Feelings change frequently, like waves in water, and making decisions based on them is like trying to write on water. When haunting thoughts are cleared, we can respond to life from our consciousness and innate intelligence instead. This ability to respond to events from our consciousness leads to happiness, because our consciousness is a solid base from which we can operate. The reality is that consciousness is fundamentally love, so we can make decisions from that universal flow of love, which guides us to value life and all that truly exists.
This series of exercises floods the rib cage with blood to cleanse the inner organs, open the Heart Center (Anahata Chakra), and liberate stuck emotions.
1. Rib Cage Lock
Posture & Mudra: Sit in Easy Pose (Sukhasana) and cross your arms over your chest, grabbing the rib cage with your right hand and holding the inside of the opposite elbow with your left hand. Tighten your rib cage and squeeze your rib cage so hard that you cannot pull your hands out. This will create a lifting sensation.
Breath: Long Deep Breathing.
Duration: Continue for 4 1/2 minutes.
Ending: Immediately begin Exercise 2.
Important: If you feel dizzy or disoriented while practicing this exercise, stop immediately.
2. Rib Cage Lock with Breath Hold
Posture & Mudra: Remain in the same posture as Exercise 1 and maintain the squeeze and tension on the rib cage.
Movement & Breath: Inhale deeply and completely and suspend the breath. When you can no longer hold your breath, exhale slowly.
Duration: Continue for 5 1/2 minutes.
Ending: Immediately begin Exercise 3.
Inhale deeply, and exhale.
Shake your arms and hands out briefly.
3. Hand Press
Posture & Mudra: Sit in Easy Pose (Sukhasana) and place your dominant hand on top of the other hand, with both palms facing down, at the level of the Heart Center (Anahata Chakra).
Movement & Breath: Keeping the forearms straight and parallel to the ground, press down hard with the top hand and resist with the bottom hand without moving at all. Balance the two forces and do Long Deep Breathing.
Duration: Continue for 4 minutes.
Ending: Immediately begin Exercise 4.
4. Hand Press with Belly Squeeze
Posture & Mudra: Remain in the same posture as Exercise 3.
Movement & Breath: Continuing to press the hands, and squeeze your belly up and in; strongly pull in all the soft parts of your stomach and abdomen from the waistline up. Continue Long Deep Breathing.
Duration: Continue for 4 1/2 minutes.
Ending: Immediately begin Exercise 2.
5. Hand Press with Root Lock
Posture & Mudra: Remain in the same posture as Exercise 3.
Movement & Breath: Continuing to press the hands and squeeze your belly in, apply a strong Root Lock (Mulabandha). Squeeze the buttocks as well as the entire lower triangle (first three chakras). Continue Long Deep Breathing.
Duration: Continue for 2 minutes.
Ending: Immediately begin Exercise 2.
6. Hand Press with Shoulder Squeeze
Posture & Mudra: Remain in the same posture as Exercise 3.
Movement & Breath: Continuing to press the hands, squeeze your belly up and in, and hold the Root Lock (Mula Bandha), also tighten and squeeze the shoulders. Continue Long Deep Breathing.
Duration: Continue for 4 1/2 minutes.
Ending: Immediately begin Exercise 7.
Inhale deeply and suspend your breath for 20 seconds. As you hold, squeeze every part of the body so hard that it shakes. Exhale.
Shake your arms out and move your shoulders and body gently for 30 seconds.
7. Neck Push and Pull
Posture & Mudra: Remain in Easy Pose (Sukhasana) and interlock your hands behind the neck.
Movement & Breath: Press on the back of your neck with your hands and resist with the neck. Press very strongly and create a balance between the forward and back forces.
Duration: Continue for 4 1/2 minutes.
Ending: Relax.
Inhale deeply and suspend your breath for 10 seconds. Exhale.
Repeat this sequence one more time.
8. Heart Center Meditation
Posture & Mudra: Sit in Easy Pose (Sukhasana) and place both hands on your Heart Center (Anahata Chakra), right hand on top of the left.
Eyes/Drishti: Closed.
Mindful Attention:
- Leave your body as you listen to the gong (if available) played loudly over Walking Up the Mountain for 6 minutes.
Suggested recording: Walking Up the Mountain by Guru Dass Singh from the album Flowers in the Rain.
- Listen to Walking Up the Mountain for 2 more minutes.
- Listen to When Will I Walk for 6 minutes.
Suggested recording: When Will I Walk by Guru Dass Singh and Gurudass Kaur from the album Train to Amritsar.
- Listen to Flowers In the Rain for 5 minutes.
Suggested recording: Flowers in the Rain by Guru Dass Singh from the album Flowers in the Rain.
Duration: Continue for 19 minutes total.
Ending: Inhale deeply and suspend your breath for 30 seconds. As you hold, circulate prana to every organ of your body. Exhale.
Access Level
Public
Lineage
Kundalini
Does this practice have mantras?
Yes
What is the time range for this practice?
32-62 Minutes
Teacher
Yogi Bhajan