Warm-ups: 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, for a few minutes before you begin. This is an important part of this exercise. Time for warm-ups: just a minute or so.
Mudra: Stretch your arms out to the sides, parallel to the ground. Make your palms flat, facing forward, and the fingers spread wide apart. Come to a balance in this position. The muscles of the body should hold the weight of the arms, to perform the exercise. This position is your base.
Cross hands a few inches behind the head and then back to sides, 4x, elbows straight (sat nam sat nam sat nam ji). Alternate right hand in front of left, then left in front.
Cross Hands at wrists about 12 inches in front of Head and then back to sides, 4x, elbows
Alternate right hand in front of left, the left in front (waheguru waheguru waheguru ji)
Eyes are closed.
Continue in this fashion 3 min to (unspecified). 3 min is enough to introduce the meditation without spacing out too much.
Comments/Effects: This is a warrior‟s exercise, and can call upon a lot of inner strength and determination. The warm-ups are an essential part of this meditation; sometimes the nerves, muscles & bones get locked up, and the warm-ups will help loosen them. Without that, you may experience muscle pain the next day.
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 „shushmana‟, in the inner spinal chord. If held in the proper position, you will begin to feel a tingling of energy.
Yogi Bhajan refers to the behind the head position as your “Sat Nam,” and he calls it your original “Oriental Self,” your earth, your spine.
He refers to the front of head position as your “Wahe Guru,” your God, your front face. “There are only two things on this planet — “Sat Nam” is your back; “Wahe Guru” is your front.”
Remember, angle is very important in Kundalini Yoga. Kundalini Yoga is a series of angles, triangles, which cut the squares. They say in astrology when you have a “square,” it means trouble. Kundalini Yoga deals with angles to diagonally cut the squares, which means cutting the bad luck.
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. That‟s how it will be if we keep on doing it.