[cs_content][cs_section parallax=”false” class=”cs-ta-center” style=”margin: 0px;padding: 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_custom_headline level=”h2″ looks_like=”h4″ accent=”false” class=”man”]~ Home Practice ~
Take Out The Garbage
40-Day Challenge[/x_custom_headline][/cs_column][/cs_row][/cs_section][cs_section parallax=”false” class=”cs-ta-center” style=”margin: 0px;padding: 45px 0px 0px;”][cs_row inner_container=”true” marginless_columns=”false” class=”cs-ta-center” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ class=”cs-ta-left” style=”padding: 0px;”][x_image type=”none” src=”http://www.lotusyogacentre.com/wp-content/uploads/2018/01/Garbage-Day-1.jpg” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][x_gap size=”75px”][x_custom_headline level=”h2″ looks_like=”h4″ accent=”false” class=”cs-ta-center man”]Resources for New Students[/x_custom_headline][x_gap size=”25px”][x_accordion link=”true” ][x_accordion_item title=”Opening Mantras and Closing Song” open=”false”]Kundalini Yoga classes always begin with Tuning In and end with the Closing Song, with your hands in prayer mudra.

Tuning In

We use the mantra Adi Mantra, repeated 3 times, to connect with the flow of the divine creative energy within and around us, and to put the ego to the side.

In Gurmukhi:
Ong Namo Guru Dev Namo

I bow to the unfolding creative energyI bow to the divine teacher within me and all around me

This mantra also connects us to a protective lineage of teachers and guides.

Sometimes we also start class with a second mantra for surrounding ourselves with protective energy, called the Manglada Charan Mantra.

In Gurmukhi:
Aad Guray Nameh,
Jugaad Guray Nameh,
Sat Guray Nameh,
Siri Guru Devay Nameh

I bow to the Primal Wisdom.
I bow to the Wisdom through the Ages.
I bow to the True Wisdom.
I bow to the great, unseen Wisdom

Closing Song

We sing this song through twice at the end of every class. It’s an opportunity to send out a blessing to those you love and consciously close your practice.

May the long time sun shine upon you,
All love surround you,
And the pure light within you, Guide your way on.

Followed by 1-3 Sat Nams (which means truth is my identity).[/x_accordion_item][x_accordion_item title=”Things To Know” open=”false”]

  1. Move at your own pace. Be kind to yourself. This is not a competitive practice. As a new student, you should move at a pace that suits your flexibility and endurance. Kundalini Yoga can be practiced by anyone if it is done gradually and by following the instructions. As long as you are leaning in the right direction and breathing, you will get the benefits. Tell your teacher if you have physical limitations. We can modify every exercise to suit your body. Take your time and listen to your body. As you move further into the practice, remember to do what is challenging for you, and don’t do what is painful for your body.
  2. Eat lightly for two hours before class. Drink lots of water throughout the day.
  3. If you are pregnant, let the teacher know. There are special instructions and yoga sets you can do.
  4. When you are menstruating heavily: make your own call on if you want to do navel point exercises, Breath of Fire, or inverted exercises where you are lifting your feet over your head. Do Root Lock lightly or not at all. These practices raise the energy up the body, and when we are menstruating we avoid them because our flow is naturally wanting to go downward. Do long deep breathing instead.
  5. Head coverings are useful in a Kundalini Yoga practice for holding the energy in and for creating a meditative focus at the third eye point (your centre for intuition). They provide a sense of containment and focus while practicing yoga. They’re not at all mandatory, but we recommend trying one out to see how it feels.
  6. We like to wear white – it’s the Kundalini Yoga teachers’ uniform. It’s said to expand your aura and increase the radiance of your presence. Totally optional, but go for it if you’re intrigued (you’re also very welcome to wear lots of colours).
  7. Have fun! This is an exploration of YOU – your awareness, your body, your mind, your energy, and your spirit. Ask questions, introduce yourself to others in the class, and let us know how we can help you explore your practice. We all started off exactly where you are, as beginners to a new and strange practice. We’re here for you.

[/x_accordion_item][x_accordion_item title=”Glossary of Terms” open=”false”]We’ve got a lot of lingo in Kundalini Yoga. We present you with the Cliff Notes!

Adi Mantra: Ong Namo Guru Dev Namo, done before every yoga class or personal yoga practice to tune in or centre

Apana: the force of elimination, or energy that flows out of the body; the opposite of prana

Asana: pose or posture that you hold in yoga

Bandh (body lock): A lock applied to a body area that directs the prana and apana, the basic techniques that accumulate the effects of the efforts of the practitioner. They allow an equilibrium to be established that has enormous impact on the entire system of the body and mind. This is done physically by putting body parts in a certain position (see neck lock, diaphragm lock, and root lock below). The body locks take some time to play around with and learn.

Breath of Fire: An energizing rapid breath done through the nostrils. The belly expands outward on the inhale, and pumped in towards the spine on the exhale. Avoid breath of fire if you are pregnant or heavily menstruating.

Brow Point/Third Eye: The point between your eyebrows, often one of the focus points during exercises and meditations, which helps still the mind and connect us to intuition (see drishti below).

Chakras: The seven ethereal energy centres of the body located along the spine, plus the aura or eighth chakra. Each chakra corresponds to both physical and mental/emotional/spiritual aspects of the self.

Diaphragm Lock (uddiyana bandh): This lock vertically integrates the energies of the lower chakras with the upper and allows circulation of pranic energy. It is done only with the breath fully exhaled, the navel centre is drawn up and back towards the spine, the lower and mid spine is gently pressed forward.

Drishti: eye gaze, or eye focus

Easy Pose: sitting with legs crossed

God: In yogic philosophy we look at “God” as an acronym for the force that guides the universe: G.O.D. g=generating power, o=organizing power, d=destructive or delivering force behind all things.

Gyan Mudra: (see also mudra) Index finger and thumb touch, this hand position is often used while meditating. The index finger symbolizes wisdom, while the thumb is self or ego, so we are bringing the two together.

Kriya: A sequence of postures, breath, and sound that are integrated together to allow the manifestation of a particular state. A kriya can be 1 exercises (such as Sodharshan Chakra Kriya), or a sequence of exercises.

Kundalini Energy: the uncoiling of your essential consciousness, your creative potential, the energy of awareness. Literally it means “the curl in the lock of the hair of the beloved.”

Mantra: a sound, word or phrase that is chanted silently or aloud

Mudra: hand position

Navel center/navel point: a center of energy transformation in the body, located a few inches below the navel (belly button), in front of the lower spine. It is the center for the thousands of energy channels in our body.­­­

Neck Lock (jalandhar bandh): one of the three body locks, done by sitting with a straight spine, lifting the chest and gently pulling the chin back so you feel an elongation in the back of the neck. This is the position that we meditate in. Allows the flow of energy in the upper chakras.

Prana: life force, the energy that flows into the body, or, simply, breath

Pranayam/pranayama: breath exercises

Root Lock (mulbandh): one of the three body locks, frequently applied at the end of an exercise or series to crystalize its effects. It circulates and balances the energies of the lower chakras, and mixes the energies of prana and apana to open the energy flow. It is done in 3 fluid steps: first, contracting the anus, then the sex organs, as if stopping the flow of urine, then tightening the muscles of the lower abdomen and navel centre, so it’s lifting and tightening all the muscles of the pelvic floor.

Sadhana: A daily yoga or meditation practice, often referred to as morning sadhana

Savasana: deep relaxation, typically done in corpse pose, i.e. lying flat on your back, arms at your sides, palms facing up. It is not a nap, but it is a time to deeply relax at the end of a yoga practice.

Yogi Bhajan: The Kundalini Yoga master that brought Kundalini yoga to the West

*Heard something else in class but don’t know what it means? Please ask your teacher after class or shoot us an email.*[/x_accordion_item][/x_accordion][x_gap size=”75px”][x_custom_headline level=”h2″ looks_like=”h4″ accent=”false” class=”cs-ta-center man”]Introducing
The Sodharshan Chakra Kriya Meditation[/x_custom_headline][x_gap size=”25px”][x_accordion][x_accordion_item title=”Meditation Instructions” open=”false”]

Sodarshan Chakra Kriya is the most powerful technique in Kundalini Yoga.

It’s known as the meditation to cut through all darkness. You can use it to clear your subconscious mind, cleanse your psyche, alleviate depression, and let go of your past. I like to use it first thing in the morning as a tool to clear out all the garbage that my mind coughs up during the day. It’s like taking out the trash, or a shower for your brain. Your mind will become mentally clean and clear of the negativity, fears, judgements, and stories that it normally gets caught up in.

Sodharshan Chakra Kriya is very simple and very difficult. You’ll need to concentrate fully in order to do it correctly.


Sit with a straight spine.


Look at the tip of the nose with the eyes closed 9/10ths closed.


Block off the right nostril with the right thumb. Inhale slowly and deeply through the left nostril. Hold the breath. Mentally chant Wahe Guru 16 times, pumping the navel point 3 times with each repetition: once on Waa, once on Hey, and once on Guru (for a total of 48 pumps).

Unblock the right nostril. Place the right index finger (pinkie finger can also be used) to block off the left nostril, and exhale slowly and deeply through the right nostril.

One cycle of this breath takes about 30 seconds. Continue.


5, 11, 31 or 62 minutes.

Yogi Bhajan said: “Start practicing slowly; the slower the better. Start with five minutes a day, and gradually build the time to either 31 or 62 minutes. Maximum time is 2-1/2 hours for practice of this meditation.” We go right ahead and start with 11 minutes.


Inhale, hold 5-10 seconds, exhale. Then stretch and shake every part of your body for about 1 minute, so that the energy may spread.


Of all the 20 types of yoga, including Kundalini Yoga, this is the highest kriya. This meditation cuts through all darkness. It will give you a new start. It is the simplest kriya, but at the same time the hardest. It cuts through all barriers of the neurotic or psychotic inside-nature.

When a person is in a very bad state, techniques imposed from the outside will not work. The pressure has to be stimulated from within. The tragedy of life is when the subconscious releases garbage into the conscious mind. This kriya invokes the Kundalini to give you the necessary vitality and intuition to combat the negative effects of the subconscious mind.

Yogi Bhajan said: “When practiced 2-1/2 hours every day, it makes out of you a perfect superman. It purifies, it takes care of the human life, and brings together all 27 facets of life and makes a human perfect, saintly, successful, and qualified. This meditation also gives one the pranic power. This kriya never fails. It can give one all the inner happiness, and bring one to a state of ecstasy in life.”

[/x_accordion_item][x_accordion_item title=”Meditation Practice Video” open=”false”]

Watch this video if you just want to practice the 11-minute meditation, including tuning in and closing: http://bit.ly/2qFXjdB

[/x_accordion_item][x_accordion_item title=”Meditation Music” open=”false”]Use this music as an option to keep you in rhythm (can be done with or without the music).

Access here: iTunes or free stream[/x_accordion_item][x_accordion_item title=”Yogi Bhajan Explains Wahe Guru” open=”false”]

Watch this video of Yogi Bhajan explaining the meditation and meaning of the mantra Wahe Guru.

[/x_accordion_item][/x_accordion][x_gap size=”75px”][x_custom_headline level=”h2″ looks_like=”h4″ accent=”false” class=”cs-ta-center man”]Take Out The Garbage
with These Classes[/x_custom_headline][x_gap size=”25px”][cs_text class=”cs-ta-left”]

Start, and the pressure will be off. Practice one class a day, for 40 days.

[/cs_text][x_accordion link=”true” ][x_accordion_item title=”Day 1 : Kriya for the Liver, Colon, and Stomach with Krista” open=”false”]Do the yogic shuffle!

Watch now: http://bit.ly/2CIjUaW

Meditation music: iTunes or free stream[/x_accordion_item][x_accordion_item title=”Day 2 : Strengthening the Aura + Kriya to Experience God with Bir” open=”false”]Slay your negativity and let go of the commentary in your mind. Experience the infinite pulse.

Watch now: http://bit.ly/2EuUWMJ[/x_accordion_item][x_accordion_item title=”Day 3 : Stretch in the Morning with Gurushabd” open=”false”]Pure essence, pure being, is who you really are. Sat Nam.

Video is off for the first 15 seconds, but it comes back on!

Watch now: http://bit.ly/2EuW8zS[/x_accordion_item][x_accordion_item title=”Day 4 : Kriya for the Instinctual Self with Gurushabd” open=”false”]Bring your mind to focus on what you are doing and experiencing during each moment of this kriya.

Watch now: http://bit.ly/2FuEldm[/x_accordion_item][x_accordion_item title=”Day 5 : Kriya for the Essence of Self with Shivalee” open=”false”]I am willing to set myself free.

Watch now: http://bit.ly/2FAtK0y[/x_accordion_item][x_accordion_item title=”Day 6 : Kriya for the Tattvas, Pranic Rib Cage & Nervous System with Gurushabd” open=”false”]Ek Ong Kaar Sat Nam Siri Wha-Hay Guru

Watch now: http://bit.ly/2r4Ya7O[/x_accordion_item][x_accordion_item title=”Day 7 : Relaxation and Releasing Fear with Krista” open=”false”]Connect to the qualities of the 5 elements: Earth, Water, Fire, Air, and Ether.

Watch now: http://bit.ly/2EJD9Se[/x_accordion_item][x_accordion_item title=”Day 8 : Inner Anger Set with Krista” open=”false”]Turn your anger into will power.

Watch now: http://bit.ly/2D8HDBb[/x_accordion_item][x_accordion_item title=”Day 9 : Experience Your Own Strength with Bir” open=”false”]Watch now: http://bit.ly/2DcKGZ7

Here are the 3 mantras chanted in today’s kriya (you don’t have to use any music, just chant along with Bir):

  1. Har, Har, Har, Har Gobinday
    Har, Har, Har, Har Mukanday
    Har, Har, Har, Har Udaaray
    Har, Har, Har, Har Apaaray
    Har, Har, Har, Har Hareeung
    Har, Har, Har, Har Kareeung
    Har, Har, Har, Har Nirnaamay
    Har, Har, Har, Har Akaamay
    Har – Infinite Divinity 
    Gobinday – Sustainer
    Mukunday – Liberator
    Udaaray – Enlightener
    Apaaray – Infinite
    Hariang – Destroyer 
    Kariang – Creator 
    Nirnaamay – Nameless 
    Akaamay – Desireless
    More info & tracks here.
  2. Har
    Translation: The creative infinite. 
    More info & tracks here.
  3. Ardas Bhaee Amar Das Guru,
    Amar Das Guru, Ardas Bhaee,
    Ram Das Guru, Ram Das Guru,
    Ram Das Guru, Sachee Sahee
    The prayer has been given to Guru Amar Das. The prayer is manifested by Guru Ram Das. The miracle is complete.
    More info & tracks here.

[/x_accordion_item][x_accordion_item title=”Day 10 : Kriya to Open the Heart Centre with Gurushabd” open=”false”]Be kind today.

Watch now: http://bit.ly/2BbInnB

The silent mantra at the end of today’s kriya is:

Sa Ta Na Ma
Translation: Infinite, Life, Death, Rebirth
More info & tracks here.[/x_accordion_item][x_accordion_item title=”Day 11 : Sahibee Kriya with Gurushabd” open=”false”]To control your domain.
To act from the centre of your being.
To hold and project an important thought.
To circulate blood from the core to all the outlying limbs.
To release deep muscular tension.

Watch now: http://bit.ly/2DmSXK4[/x_accordion_item][x_accordion_item title=”Day 12 : Choose Your Own Adventure” open=”false”]We had some tech issues this morning so the class didn’t record properly. Choose your favourite class from the past 11 days and practice it again.[/x_accordion_item][x_accordion_item title=”Day 13 : Kundalini Yoga to Stimulate the Ajna with Jai Chander” open=”false”]22 minute meditation today! Ajna is the 6th chakra, your centre for intuition, your ‘third eye’.

Watch now: http://bit.ly/2BjGEN4[/x_accordion_item][x_accordion_item title=”Day 14 : Removing Body Blocks with Krista” open=”false”]This week’s sutra: “There is a way through every block.”

Watch now: http://bit.ly/2DuTPRf[/x_accordion_item][x_accordion_item title=”Day 15 : Param Karam Dharam Kriya + Electromagnetic Field Set with Krista” open=”false”]May your light shine so bright that your path ahead is lit up and clear.

Watch now: http://bit.ly/2Dvn02j[/x_accordion_item][x_accordion_item title=”Day 16 : Part V, May 5, 1977 with Bir” open=”false”]May we remember that there will always be blocks to break through. Challenges will never stop coming. But we have all the tools within ourselves to move through them.

Watch now: http://bit.ly/2DvrxCa[/x_accordion_item][x_accordion_item title=”Day 17 : Pituitary Gland Series with Gurushabd” open=”false”]Open up to your intuition and surrender to what it’s saying. Follow through.

Watch now: http://bit.ly/2n9TfNG[/x_accordion_item][x_accordion_item title=”Day 18 : A Short and Sweet Kriya to Get the Energy Moving with Gurushabd” open=”false”]22 minute meditation today!

Watch now: http://bit.ly/2rJF1bU[/x_accordion_item][x_accordion_item title=”Day 19 : Nabhi Kriya for Prana-Apana with Gurushabd” open=”false”]For general strength, digestion, abdominal toning, alleviating mild depression, and developing the healing flow of prana in the hands.

Watch now: http://bit.ly/2ni8QL4[/x_accordion_item][x_accordion_item title=”Day 20 : Kriya for the Frontal Lobe of the Brain with Gurushabd” open=”false”]We had some sketchy wifi at the beginning of the class, but it got better. Start off by Tuning In on your own (Ong Namo Guru Dev Namo 3x). Then jump into the video for the opening breathing exercise and rest of the class.

The kriya ends with 10 minutes of dancing, so cue up your favourite songs!

Watch now: http://bit.ly/2niZcrz[/x_accordion_item][x_accordion_item title=”Day 21 : Kriya for the 3rd chakra and Glandular system with Eva” open=”false”]It’s like rubbing your tummy and patting your head.

Watch now: http://bit.ly/2GoeiEZ[/x_accordion_item][x_accordion_item title=”Day 22 : Kriya for a Calm and Open Heart with Eva” open=”false”]Originally taught by Yogi Bhajan on January 24, 1990.

“As long as the mind is dark and does not let the light of the soul shine in your life, you will never have the joy and success that is your birthright as a human.”
– Yogi Bhajan

Watch now: http://bit.ly/2EmLfRE

Music used for the ending meditation, when you’re listening to your heart beat:
Rakhe Rakhanhaar by Singh Kaur (start with this)
Pavan Pavan by Guru Shabad Singh (start playing this when Eva says to begin pumping the navel)[/x_accordion_item][x_accordion_item title=”Day 23 : Navel Centre to Release Energy on the Full Moon with Bir” open=”false”]This set directly works on opening the navel centre to release energy. It should be approached with vigour and a positive attitude to successfully go through the set.

Watch now: http://bit.ly/2BFoIwz[/x_accordion_item][x_accordion_item title=”Day 24 : Kriya for Abdominal Strengthening with Gurushabd” open=”false”]Start that thing you’ve been putting off forever. Today!

Watch now: http://bit.ly/2BJlPuy[/x_accordion_item][x_accordion_item title=”Day 25 : Kriya for the Lower Spine and Elimination with Gurushabd” open=”false”]Double up on mats or blankets underneath you for this one – you want a cushy surface (but not your bed!).

Watch now: http://bit.ly/2nDqg51[/x_accordion_item][x_accordion_item title=”Day 26 : Kriya for the Essence of the Self with Shivalee” open=”false”]Your past is gone. Feel yourself as you are now.

Watch now: http://bit.ly/2FGNuin[/x_accordion_item][x_accordion_item title=”Day 27 : Eggbeater Kriya + Param Karam Dharam Kriya + Kriya for Tolerance with Gurushabd” open=”false”]31 minutes of Sodharshan today! Gear up.

Watch now: http://bit.ly/2ECUYDy[/x_accordion_item][x_accordion_item title=”Day 28 : Kundalini Yoga for Balancing Head and Heart with Krista” open=”false”]May the union between your head and your heart, your soul body and your physical body, your joy and your action, be in balance today and every day.

Watch now: http://bit.ly/2EGlCLK

The Long Time Sun Song at the end of today’s class: http://bit.ly/2FKniDo[/x_accordion_item][x_accordion_item title=”Day 29 : Green Energy Set with Krista” open=”false”]Shower yourself with green heart vibes.

Watch now: http://bit.ly/2sa2yTJ[/x_accordion_item][x_accordion_item title=”Day 30 : Building Strength and Vigour with Bir” open=”false”]Happy snow day!

Watch now: http://bit.ly/2EsvCLa[/x_accordion_item][x_accordion_item title=”Day 31 : Heart Connection with Gurushabd” open=”false”]Understand through compassion, or you will misunderstand.

Watch now: http://bit.ly/2nLMN0y[/x_accordion_item][x_accordion_item title=”Day 32 : Eliminate Gastric and Heart Troubles with Gurushabd” open=”false”]Be strong in your gut, be strong in your heart!

Watch now : http://bit.ly/2EQQKrY[/x_accordion_item][x_accordion_item title=”Day 33 : Foundation for Infinity by Shivalee” open=”false”]Har Har Mukanday!

Watch Now (Audio comes on after 6 minutes) : http://bit.ly/2EuXEFz[/x_accordion_item][x_accordion_item title=”Day 34 : Kriya for Regeneration with Krista” open=”false”]Be prepared for many benefits!!!!!

Watch Now: http://bit.ly/2G4stOz[/x_accordion_item][x_accordion_item title=”Day 35 : Kriya for Elevation with Krista” open=”false”]Closing the gate!

Watch now: http://bit.ly/2EkwFJL[/x_accordion_item][x_accordion_item title=”Day 36 : The Shaking Kriya – A Subtle Experience with Krista” open=”false”]Kriya Comments: To make long-term positive changes in your life, Yogi Bhajan recommended to do this kriya every morning for one week. During that one week, a feeling of rhythm in the sciatica will develop. It will become heavier and heavier and more positive. You will sweat. In the morning, after you do this exercise, write down the time of day and how you feel. In the evening write down the time of day and your assessment of how your day went. Write down how you feel you are being changed by this meditation practice. Keep this record and assess it after the week is over.

Watch now: http://bit.ly/2sr4441[/x_accordion_item][x_accordion_item title=”Day 37 : Self-Control Through Developed Sensitivity with Bir” open=”false”]In the depth of my heart there is a beat.
Sometimes I hope against hope that there will be common moments of life
When neither you will talk nor listen
But will enjoy the experience of the voice which comes through my heart, through my beat.
And when our vibration will merge we may be in a position to experience the ecstasy of Undying Self.
– Yogi Bhajan

Watch now: http://bit.ly/2BYqNYO[/x_accordion_item][x_accordion_item title=”Day 38 : Surya Kriya with Gurushabd” open=”false”]Got my mind on my mantra and my mantra on my mind.

Watch now: http://bit.ly/2ErzxV5[/x_accordion_item][x_accordion_item title=”Day 39 : Folding and Unfolding the Energy at the Navel Point with Gurushabd” open=”false”]Good morning! Drop your awareness down to the navel and keep it there.

Watch now: http://bit.ly/2Bzx9NF

Today’s relaxation music: Cherdi Kalaa by Snatam Kaur[/x_accordion_item][x_accordion_item title=”Day 40 : Wake Up Series with Shivalee” open=”false”]Day 40 Wahe Guru!

Watch Now: http://bit.ly/2HqZW7w[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]