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Yogi Bhajan

A Note From Nirvair

Sat Nam. Greetings and happy spring to everyone from New Mexico! As soon as the sun starts getting warm and the days start getting longer, we at KRI start getting excited about hosting the summer programs and welcoming you into our home once again. This is the Summer Issue of our KRI newsletter and it is devoted to giving you a sneak-peek into our summer programs and trainings. Yogi Bhajan sent my wife, Nirvair Kaur, and I to Alaska to teach yoga and open an Ashram in 1975. We always enjoyed our summer trip to New Mexico and really relied on it. Every summer for decades, we packed up and went to Espanola, leaving behind the cold winds and dark nights of Alaska’s winter. We came to advance our yogic studies, recharge our energy, inspire our spirit, and connect on a personal level to our fellow yogis. The events and courses always challenged and uplifted us, giving us the juice we needed to continue teaching in Alaska. Yogi BhajanI was reading lectures in the Yogi Bhajan Library of Teachings® and came across this quotation from Yogi Bhajan on June 14, 1992. Even though it was 25-years ago, I found the message very current and relevant to these times. When he says that this summer is a very decisive summer, I feel that the summer of 2017 is just so. “This is Dharma - when you carry all, big and small, and you answer the call of your own divinity and dignity. This is the call of the time. You can't play against it now because this is the Age of Aquarius. Everybody must match-up to the time and the space, and it requires your acknowledgement. “Look folks, good and bad as it is, the time has come to hand it over and take it over and forget about me. In your own household, among your own children, between the four walls of your family, the time has come to prepare to hand over and take over as well. The time has come that your own-born must have tomorrow positively lined out, understood, and with power enough to carry it. The time has come that you must create flag bearers. You can't neglect that duty. “The time is calling on us now. The time is calling on our spirit and our courage. The time is calling on our honor and our nobility. This summer is a very decisive summer - it is the summer of 1992. This summer wants you to clean your inside and out. This summer demands you drop your handicaps and start coming out with your personality to create and craft yourself by your own hand. The time has come that your children must rise to the resurrection of their ecstasy of deep understanding. Time has come for you to understand that you must drop your neurosis, your psychosis, your feelings, and your thoughts and understand the relevant call of the duty. Teacher Training“The call of retreat has been sounded for your personal nonsense and the forward bugle has blown for your advancement. Charity begins at home; it starts from your home. Now. There will be no tomorrow for it. Summer has come, children have come, you have come, this is the time. Those who have a status must serve the stage by the statue of the oath they took. This is the time for the dignity that you asked for - being divine and redeemed." "You must relieve the pain of others because you have identified yourself. This is the time you must rise to the occasion and answer the call of duty. Otherwise you shall have no beauty in the eyes of this earth and in this Eye of God. This is the time you must take care of, with your own hands, your character, your characteristics, and your commitments. There is no other method of judgment.” Come be with us this summer in New Mexico! Immediately after Summer Solstice Sadhana, we have three programs - our Level Three Mela gathering, our Level Two Authentic Relationships, and our 21 Stages of Meditation. In August, we have our Level One Teacher Training Immersion program. You will be challenged, inspired, and will gain the experience and tools you need to keep yourself in balance and to help others around you. It is your life – make it count by becoming a teacher!

Nirvair Singh Khalsa
All the best with blessings,
Nirvair Singh Khalsa



Level One Immersion Training in New Mexico - It’s Your Life So Make It Count How do we decide to change our lives? What is it that draws us here, to this land, to this experience? Where does that longing to experience the authentic Self come from? Answer these questions for yourself and deliver yourself to your highest destiny this summer - become an instructor of Kundalini Yoga as taught by Yogi Bhajan®. Whether you wish to deepen your personal practice of Kundalini Yoga or long to become a certified Kundalini Yoga Instructor, your journey begins here.
This 28-day residential program in beautiful New Mexico is an amazing opportunity to study with Trainers who learned directly from Yogi Bhajan. You will learn a lot about Kundalini Yoga and you will learn a lot about yourself during the Immersion and the six months of home study that follows. It is a life-changing experience! Here are some powerful things you’ll take away from Teacher Training Immersion this summer:
You will study the theory and practice of Kundalini Yoga kriyas (yoga sets), asanas, and mudras, and make it part of your own experience. You will learn Kundalini Yoga meditations, mantras, and pranayam (breathing techniques) and experience the power of this technology.
Living for 28 days in the ashram will give you a deep connection to the teachings and the experience of yogic life. You will learn the history and tradition of Kundalini Yoga, as well as the underlying philosophy behind all yogic practices. Living clean and simple, meditating in the early morning, and eating a vegetarian diet of wholesome and delicious food will make a big impact on your consciousness.
We study traditional Western anatomy, its purpose and function, as well as yogic anatomy and the energy systems of the body. This essential knowledge will build your proficiency as a yoga instructor and help you fully understand how yoga effects the human body.
You learn the business side of yoga, preparing you for your next steps in life. The topics including practical strategies for teaching beginners, ethical guidelines, curriculum development, and the transformational role of the teacher in developing a successful yoga practice.
You experience the Master’s Touch through DVD classes led by Yogi Bhajan and a personal connection with teachers who learned directly from him. Although Yogi Bhajan left this earth in 2004, at Hacienda de Guru Ram Das his energy is still strong and felt by those who come here to learn.
There is a lot to learn before you can sit before a class of students and guide them through a Kundalini Yoga class. As you connect deeply to the teachings, living it day-by-day, you gain the understanding and knowledge to teach and serve others. In the Immersion training, you will practice teaching to your peers and you will learn from each other’s classes until you are ready to teach on your own.
Life is a non-stop cycle of minutes and hours. It is up to you to make the most of your life by serving and healing others. Stop wishing to make a difference in the world and begin doing it. Join us this summer to develop your skills as a Certified Instructor of Kundalini Yoga as taught by Yogi Bhajan®!
10 Reasons to Choose KRI Teacher Training When you make the big decision to become a certified yoga teacher, you are faced with many options. If Kundalini Yoga is your calling, then the Kundalini Research Institute (KRI) is the place to be! KRI is the only official training organization that promotes the teachings of Kundalini Yoga as taught by Yogi Bhajan®. A dedicated team of experienced yoga professionals administer the KRI Aquarian Teacher Program in over 50 countries and 22 languages worldwide. Here are 10 good reasons to choose KRI for your training:
If you read the fine-print, you will find that other programs may result in an ancillary certification, but not KRI certification. By choosing a KRI certified program, you will receive training that is taught by KRI licensed Teacher Trainers who have completed many years of in-depth practice and study to achieve their KRI training credentials. Most importantly, only KRI certified Level One Teacher Training fulfills the prerequisite requirements to continue with Level Two and Level Three training.
The KRI teacher training program is a standardized system of three certification levels, each building on the other. You will find the same quality curriculum and depth of information wherever in the world you choose to complete your program. Graduates of Level One are internationally certified by KRI as an Instructor of Kundalini Yoga as taught by Yogi Bhajan®, are registered with the International Kundalini Yoga Teachers Association, and fulfill the Yoga Alliance RYT (Registered Yoga Teacher) 200-hour requirement. Level One certification gives you the foundation and pre-requisites for continuing onto the Level Two Practitioner Program, which give you RYT 500 Level approval by Yoga Alliance. After completing KRI Level Two training you qualify to go onto KRI Level Three Teacher Certification.
All KRI Teacher Trainers have successfully completed a comprehensive and in-depth Professional Development Program. Aspiring new Teacher Trainers must have completed over 500 hours of study and have taught a minimum of 500 -1000 hours of Kundalini Yoga. Only then may they begin as Interns working closely with a mentor, and then progress over time to become designated by KRI as Associate, Professional, and eventually Lead Trainers. Trainers are assessed at every stage by thorough interviews and international certification committees on their competence and qualifications before progressing to the next designation. These dedicated teachers are committed to delivering the teachings of Kundalini Yoga as taught by Yogi Bhajan® with integrity and sensitivity.
Taught in over 50 countries and 22 languages, the Level One KRI Teacher Training Program is an interactive 220-hour program. The training is supported by a comprehensive and well-organized textbook called The Aquarian Teacher and a companion text called The Master’s Touch. Program time is made up of 180 hours of classroom time and teaching practicums plus 40 hours of home study and practice, scheduled over a minimum of six months. This training offers a profound learning and growth process through a combination of study, personal practice, and experience that include sound and mantra, use of breath, practice of kriyas, postures and exercises, relaxation and meditation, Sadhana practice (daily practice), Yogi Bhajan videos and discussion, and more.
Teacher training programs are offered only by KRI licensed Lead Trainers who, together with their team of teacher trainers and interns, are available both during and outside class time to provide one-on-one support, guidance, and encouragement to students. The deep experience of these trainings is likely to impact you on every level. Whether you have questions about a study topic, are experiencing an emotional response, or just need to talk, having this type of personalized support is invaluable to your process of becoming a Kundalini Yoga instructor.
After achieving graduation and certification as a Level One Instructor, continuing to have the support of mentors and peers will be as important as ever. Venturing out as a new yoga teacher can be challenging and being able to connect with experienced teachers is a vital resource. Many times, students will have completed a program that has a Lead Trainer or other members of the training team who live in the student’s local area or region. Often these supportive relationships, whether local or long distance, extend beyond the end of a program as an outcome of the strong commitment that KRI’s trainers bring to their role as instructors.
All graduates of Level One trainings are automatically registered as first year members with the International Kundalini Yoga Teachers Association (IKYTA) based in the U.S. or with a national affiliate Kundalini Yoga Teachers Association, if one is established in their country of residence. Having membership in IKYTA or your national association provides a continuing source of professional support, resources for further development, local and global networking with other teachers, and more. IKYTA also serves as the primary regulatory body that upholds the professional standards and practices and ethical conduct for KRI certified Kundalini Yoga teachers. Click here for more information about IKYTA.
The three Levels of KRI’s teacher training program are designed to help you continually expand your depth and breadth as a Kundalini Yoga Teacher. Level One gives you the foundation, principles and practices of Kundalini Yoga and a yogic lifestyle, and prepares you to lead your own classes in Kundalini Yoga. Building on Level One, Level Two is about personal transformation and deepening your core capacities, character, and consciousness as a Kundalini Yoga teacher. The yogic capacities of intuition, neutrality, and self-assessment are cultivated through the five mirrors of consciousness, each of which constitutes a program module that is part of Level Two certification as a Practitioner. These five programs are Conscious Communication, Mind and Meditation, Authentic Relationships, Lifecycles and Lifestyles, and Vitality and Stress. Level Three is a 1,000-day commitment to Realization of the Teacher within, through engagement with spiritual community, deep meditation, and service (seva). Seeded in Level One and Level Two, the three qualities of Spiritual Maturity, Meditative Mind, and Seva are deeply integrated and form the core of the Level Three experience which challenges you to live the authentic life you were meant to live.
KRI certified instructors agree to professional standards of conduct and ethics that guide the actions of all KRI instructors and Teacher Trainers. This code of ethics helps sustain the integrity of KRI trainings as well as certified instructors, and provides protection and recourse for yoga students, Kundalini Yoga communities, and other teachers and Trainers. Knowing KRI’s unwavering commitment to ethics and standards of conduct, you will always be proud to be a KRI certified yoga instructor!
Complementing the teacher training program, KRI offers a wealth of resources through its publishing and online services. A vast array of books, eBooks, and DVDs are available on every aspect of Kundalini Yoga and the yogic lifestyle providing teaching tools and knowledge for yourself and your yoga students. Helpful customer service staff can be reached via phone or email to answer your questions and provide guidance and recommendations.
Be Part of the Global Kundalini Yoga Teacher Community! Become a Kundalini Yoga instructor and join with many thousands of teachers around the world in serving humanity through the teachings of Kundalini Yoga as taught by Yogi Bhajan®. KRI Level One Teacher Training, whether taken all at once during Immersion training or participating in a six-month class, is like no other. There are many KRI programs to choose from, all over the world, so make time in your life and get started on this great adventure. See you in class!





Immersion Teacher Training The Aquarian Teacher, KRI Level One Teacher Training Program
August 5- September 1, 2017
Espanola, New Mexico Important Note: Fulfillment of the program certification requirements continues through February 2018





Authentic Relationships – KRI Level Two Teacher Training
Nature has a system to give a human one thing – authentic living. And what is authentic living? Authentic living is nothing but living in self-trust. Yogi Bhajan, January 24, 1977

Music provided by Spirit Voyage

After the experience of Level One training, you inevitably start to change and evolve as a person and as a teacher. That is the power of this technology! Kundalini Yoga as taught by Yogi Bhajan® is a transformational experience. Level 2 Teacher Training will deliver you to the next step in your personal development. This summer in New Mexico, KRI is presenting KRI Level 2 - Authentic Relationships. Our success as Kundalini Yoga teachers and as conscious human beings depends on our capacity to be authentic and respond from our hearts. This training will guide you towards integrating authentic relationships into your life and your teaching and help you understand how we form, sustain, and honor relationships. Give yourself six empowering days immersed in Kundalini Yoga and meditation. Experience the beauty of morning sadhana at Hacienda de Gur Ram Das, delicious yogic meals, and the special energy of this unique place. Surrounded with the peaceful environments of sacred community, you will: • Explore and experience what an authentic relationship is and expose what it is not, • Discover your soul as the foundation for authentic relationships, • Understand and overcome the special challenges that long-term relationships face, • Develop self-love and self-trust as your key to authentic living, • Identify your core paradox and transform it from problem to opportunity allowing for amazing personal growth and expansion, and • Create an understanding and a conscious relationship with your own masculine and feminine energies. Experience this powerful training in Espanola, where Yogi Bhajan lived and taught. Use these precious teachings to re-envision your relationship with yourself and with others. Together, we will do the hard work of forgiving the past, healing the present, and embracing the future with joy. Hari Kirin Kaur KhalsaHari Kirin Kaur Khalsa is the author of Art & Yoga: Kundalini Awakening in Everyday Life, and has been quoted in Yoga Journal, Yoga International, and other spirituality & health magazines. She is a Lead Trainer of Kundalini Yoga as taught by Yogi Bhajan, Creative Arts Therapist, a member of the 3HO Foundation International Board of Directors, and an accomplished artist. She has been a visiting lecturer at Boston University, Marlboro College, Hofstra University, Smith College, and Maine College of Art. She teaches regularly at Kripalu Center for Yoga and Health, Omega, and at yoga centers around the world.
Level Two Teacher Training The Aquarian Teacher, KRI Level Two Teacher Training Program
Authentic Relationships
June 25- July 1, 2017
Espanola, New Mexico KRI Level One Certification is a prerequisite for this course. Authentic Relationships is one of five required courses for KRI Level Two Practitioner certification.





KRI Level Three Teacher Training Level Three Teacher TrainingAre you ready for Level Three? Begin Your Journey this Summer at the annual Level Three Mela 2017 MELA Dates & Locations The annual gathering for Level Three participants June 12th – 14th 2017 in Espanola, New Mexico, USA July 25th – 27th 2017 at Chateau Anand, France CLICK HERE to Start Your Application Today Step 1: Application – Due: March 31, 2017 Step 2: Self-Reflection Form – Due: April 28, 2017 Step 3: Register & Pay for the Mela – Due: May 2017


Level Three Mela What is Level Three? The Level Three Program is a 1,000 day personal journey to Self-Realization in which we refine our identity as a Teacher and deepen our unique relationship to the Sacred. The program focuses on the three qualities of a Teacher: Spiritual Maturity, Meditative Mind, and Seva. To find out if you meet the prerequisites, please read the Overview.



Level Three Mela “I am grateful for being part of this whole process. I am grateful to understand more about the teachings of our teacher Yogi Bhajan”


“It's a great program. My small group and meditation experience is excellent.”


“The thousand-day meditation process is so different than 40/90/120-days. I am experiencing both a steadying and elevation through it. In Gratitude, Thank you”


Level Three Teacher Training The Aquarian Teacher, KRI Level Three Teacher Training Program Level Three Mela ▪ Chateau Anand, France
 - July 25-27, 2017
 ▪ Hacienda de Guru Ram Das, Espanola, NM, USA - June 12-14, 2017 For more information: / email:




The 21 Stages of Meditation – A Deep Meditative Experience


21 Stages of MeditationThe 21 Stages of Meditation gives you the tools and experiences to deepen your meditation and come to a profound understanding of your Self. As you progress through three meditative “journeys” towards Realization, the class explores the natural structure and qualities of each of the 21 stages. The experiences of one stage support the progress in the next stage. You can explore any of the stages on your own as an individual practice as the benefits of each meditation stands on its own. However, the power of practicing an entire journey comes from the intensity of the practice when done in sequence, within a concentrated period, and in a community of practitioners. There are no prerequisites for this program and everyone is invited to attend. Students and teachers from all contemplative traditions are welcome. Instructors and practitioners of Kundalini Yoga as taught by Yogi Bhajan® are encouraged to participate, again and again, as this program is a great foundation for deepening your understanding of meditation as taught by Yogi Bhajan. The 21 Stages of Meditation is part of the intensive group meditation requirement for the Level Three Teacher Training program. The 21 Stages of Meditation Española, New Mexico Sunday June 25 – Saturday July 2, 2017
Guru Singh, Nirvair, and Krishna talk about the 21-Stages of Meditation Course

Guru Singh, Nirvair, and Krishna talk about the 21-Stages of Meditation Course





Trainers in Training Calling all Trainers in Training – Join us in Espanola this Summer! By Siri Neel Kaur Khalsa Tearchers in Training The Trainer in Training Immersion Program, fondly referred to as the TNT Program, began in 2008 in Espanola. This program is an immersion into the experience of being a Teacher Trainer much as the Level One Immersion is an immersion into becoming a teacher. Each TNT has the opportunity to work personally with students in profound ways both during the program and afterwards. At every level of the Academy - Intern, Associate, and Professional - the TNTs are challenged and supported to grow in their individual goals towards competency and teaching skills. Each TNT develops an Individual Development Plan (IDP) that includes defined goals for the TNT Immersion Program. They work together with the TNT coordinator to complete this plan. TNTs arrive in Espanola a week before the Immersion students to attend a 5-day Development Training under the expert guidance of Sat Siri Kaur - Immersion Lead Trainer, Siri Neel Kaur - TNT Program Coordinator, and other Trainers. During this time, the TNTs explore their personal relationship to training, gain training skills, create their IDP, and build the Immersion TNT Team. During the Level One Immersion program, from Saturday August 5th through Friday September 1st, each TNT facilitates a small group of Immersion students and continues to support them over the next 5 months all the way to successful certification. If you are in the Aquarian Trainer Academy and are working to become a KRI Teacher Trainer, then I encourage you to consider this wonderful opportunity to expand your skills. Please contact me directly for information at Siri NeelSiri Neel Kaur Khalsa met Yogi Bhajan in 1970 and a few years later at his direction opened a 3HO ashram in central Pennsylvania. The Kundalini Yoga and Healing Center provided daily classes, workshops and Teacher Training there until 2007 when she moved to the mother ashram in Espanola, New Mexico. She continues to share her joy of The Teachings of Yogi Bhajan by working with authors around the world to use these teachings in their books and looking to the future, she mentors Trainers in Training individually and as the Immersion TNT Coordinator.
We Are KRI A Gathering of Yogis and Yoginis from around the Globe By Hari Charn Kaur The KRI Level One Teacher Training Immersion in Espanola is an opportunity to study with fellow students from around the world. Offered at the place that Yogi Bhajan called home, this training program attracts students from China, Japan, Vietnam, Spain, Finland, Australia, South Africa, Chile, India, Canada and more. Many of your fellow students will be studying in English as their second language and, like you, their smile and their love will always be their native tongue. We Are KRI The life of a Kundalini Yoga teacher is a life of service and of compassion. Here in New Mexico you will have the opportunity to build your international community of fellow teachers, you will have the opportunity to study with trainers who studied directly with Yogi Bhajan, and with trainers whose devotion to these teachings comes from their personal practice and experience. This is your life right now - how do you want to make a difference in the world? People of consciousness are needed everywhere - how can you be of service? Become a Kundalini Yoga teacher! By your own personal experience of healing, your compassion for others will deepen. Through your experience of different cultures, your ability to connect to and serve your students on their journey, from whatever background they come from, will be deepened. This summer, the Lead Trainer for the Immersion program is Sat Siri Kaur. Originally from Australia, she has traveled and taught around the globe, in large cities and small towns. She brings this understanding of the unique needs and challenges of international students to her teaching, and this sensitivity is felt in the Immersion program. These 28-days are designed for students from around the world who are seeking to become teachers of Kundalini Yoga. You will be surrounded by Kundalini Yoga, the yogic lifestyle, and the experience of living together in a spiritual community. You will step out of your day-to-day life and devote this time to your own development and personal growth as an instructor and as a conscious human being. Does this sound familiar? Is this you? Do you have this yearning to arise before the sun to meditate on the Infinite in the company of fellow seekers? This global community of students that gathers every summer in New Mexico, to study in the same room where Yogi Bhajan taught in 1996, shares this yearning and the common purpose of serving humanity. The Immersion here in Espanola is a rare opportunity to experience this global family of Kundalini Yogis. I look forward to meeting you here this summer! Hari CharnHari Charn Kaur is the KRI Director of Outreach and is the inspiration behind the Global Trainer’s Forum. She travels frequently to assist teachers and trainers around the world and to bring Kundalini Yoga and Teacher Training to underserved locations.




Meet Sat Bir Singh Khalsa – KRI Director of Research Sat Bir Singh Each month, KRI publishes a valuable research article by Sat Bir Singh and other contributors on the current trends in yoga research. Sat Bir Singh is a pioneer in the field and we are not the only one who appreciates what he brings! The following article was printed in BWH Clinical Research News (CNR) and is reprinted here for your enjoyment, with their permission. BWH Researcher Devotes Life and Profession to Yoga By Michelle Cerulli McAdams Sat Bir S. Khalsa, PhD, has been practicing a yoga lifestyle since 1971. In addition to living in an ashram, or yoga community, outside the city of Boston and practicing yoga several times per week, Khalsa is a neuroscientist in the Division of Sleep and Circadian Disorders who studies yoga as an intervention for insomnia, anxiety and chronic stress and for promoting mental health in public schools. He even authored a Harvard Medical School e-book on the benefits of yoga and meditation on the brain. CRN recently spoke with Khalsa to learn more about his passion.
My academic history is in the field of biological rhythms and sleep research. I came to the Brigham in 1996 to study sleep and human circadian rhythms with Charles Czeisler, PhD, MD, FRCP, chief of the Division of Sleep and Circadian Disorders. I’ve had a longtime passion to study the effects of yoga since the mid-1970s. In 2000, I was fortunate enough to begin doing research on yoga full-time due to funding from the National Center for Complementary and Integrative Health (NCCIH), which is part of the NIH.
My original studies were tied to my expertise in sleep medicine, so I conducted research on yoga for chronic insomnia. Subsequent to that, I conducted trials on yoga for performance anxiety, PTSD, chronic stress, generalized anxiety disorder and, ultimately, yoga in public schools and for frontline professionals in workplace settings for mental health benefits.
We recently completed a study with middle school students at Boston Latin School addressing the efficacy of yoga for reducing risk factors for substance abuse – funded by the National Institute on Drug Abuse and the Kripalu Center for Yoga & Health. The study’s hypothesis was that, compared to a control group participating in regular physical education classes, students who instead participated in 32 yoga sessions across an academic year would improve in negative internalizing behaviors – a known risk factor for substance use – and self-regulatory skills – a known protective factor for substance use. We also hypothesized that the yoga intervention would reduce both severity of substance use and the degree of substance use initiation. A positive finding was that students in the yoga program showed no increase in willingness to smoke cigarettes, whereas those continuing with PE classes did, supporting our hypothesis of yoga as a preventive strategy. One of my current research involvements is evaluating the preliminary efficacy of yoga treatment for generalized anxiety disorder. This NCCIH-funded study, which is being conducted at MGH and Boston University, is a three-arm trial comparing Kundalini yoga – a dynamic meditative yoga style that incorporates postures and movement, breathing techniques, and relaxation and meditation practices – with cognitive behavioral therapy (CBT) and a stress management intervention. Another ongoing study is the evaluation of the efficacy of a structured program of Kripalu yoga, a popular traditional yoga style, in addressing distress, burnout and mood disturbance in frontline professionals working in educational, health care and correctional institution settings.
The findings are pretty convincing in terms of suggesting yoga as a behavioral treatment in a variety of disorders. There are multiple factors and mechanisms by which yoga generally leads to benefits. One is the physical component – the postures, exercises and breathing techniques that improve physical and muscular strength, balance, physical and respiratory fitness, and so on. This is of assistance in many medical conditions, particularly those that have physical components. Another area in which yoga is very effective is self-regulation, particularly regarding stress and emotion regulation. Stress is a huge contributor to the severity and even genesis of many disorders, so by directly improving stress management and emotion regulation, yoga acts to help with symptom severity in many diseases. It can also improve the quality of life, which is important especially in patients with chronic diseases such as cancer and diabetes. We also see an improvement in mind-body awareness with yoga. Through the practice of meditation and mindfulness within yoga, one engages the attention networks in the brain. Over time, this leads to enhanced awareness of one’s physical body, emotions, feelings and the content of thoughts, and that awareness can lead to a change in behavior. People tend to gravitate toward positive behaviors because, perhaps after yoga, for the first time, they’re sensitive and aware enough to feel and experience the benefits of those positive behaviors.
Yoga therapy is different from yoga classes to the general public. It’s used to address the needs of specific patient populations, including both clinical symptoms and underlying causal factors. It safely incorporates appropriate yoga practices based on a person’s physical and emotional limitations so that he or she can get the benefits of the practice. For example, if someone has low-back pain, a yoga therapist would teach him or her specific types of physical exercises and techniques that are safe for their condition and are believed to improve low-back tension. Or a yoga therapist might teach someone with anxiety specific breathing and meditation practices that are believed to be effective for that condition. Do you see yoga therapy gaining popularity in health care? Yes, the growth of integrative medicine is moving along quite rapidly. Most major academically affiliated hospitals have an integrative medicine center associated with them, and these offer not only mind-body therapies, which includes yoga, yoga therapy and meditation, but also massage, acupuncture and so on. At BWH, we have the Osher Center for Integrative Medicine, and MGH has the Benson-Henry Institute for Mind Body Medicine.
Yoga has made profound changes in my life. When I first started practicing in 1971, I was interested in the whole idea of enhancing life’s meaning and purpose, the experience of deeper transcendental states of consciousness, including the so-called “flow” state. After I started practicing, I started to notice changes in self-regulation of stress and emotion, physical changes in my body, deeper flow states and improvements in my mind-body integration. I moved into a residential yoga community, and I became a certified yoga instructor. Yoga has been my lifelong practice and passion. I believe I’ve been able to take on more activities without the side effects of stress because of yoga; I’m able to cope with stress more effectively. I’m aware of how I’m feeling and reacting, and it keeps me away from negative behaviors that are counterproductive and motivates me to adopt healthy behaviors. Yoga has also improved my respiratory fitness and kept me flexible. I’m 65 years old and have never been on any medication and don’t foresee any significant need for it in the future.
There is a variety of reasons people come to practice yoga: physical fitness, stress management, wellness, spiritual growth, illness prevention and treatment, or simply as a healthy hobby, although its role as a successful stress management strategy is well-known and well-deserved.
Chronic stress is a major risk factor and exacerbator of many of the now highly prevalent preventable lifestyle-related noncommunicable diseases and disorders. Yet, as a modern society, we have few, if any, stress management strategies taught in schools or applied in health care settings. In fact, even many of our teachers and doctors are themselves burned out from chronic stress. Yoga is an excellent strategy for managing it. Not surprisingly, there’s been a remarkable rise in the number of people practicing yoga – 10 percent of the U.S. population in 2012 compared to 5 percent in the decade prior, and it appears to be going up.
Sat Bir Singh Michelle Cerulli McAdams Michelle Cerulli McAdams, MA, is a freelance writer and editor based in Gainesville, FL. She has written for national outlets including The Boston Globe, Austin American-Statesman and AARP. She spent a year shadowing North Carolina families affected by Alzheimer's and has contributed reporting to two medical journalism books. Her work can be found at







Master Chef Returns to Immersion 2017 – YUM! Sat KartarSat Kartar Singh, a highly creative and conscious chef with a holistic approach to cooking, is once again returning as master chef for the Immersion Teacher Training in New Mexico this summer. Sat Kartar prepares a delicious lacto-vegetarian menu, made from fresh organic produce, and includes vegan and gluten free choices. With Sat Kartar in the kitchen, you never go hungry! Sat Kartar tells us in his new cookbook, “When you eat well, you feel well. It’s as simple as that. Meals shouldn’t make you feel bloated and stuffed. They should nourish. They should be filling, but not fill you up… You often need to have an unhealthy experience to appreciate a healthier one. That was how I discovered my new-found passion for food and wellbeing… It was during my own personal rejuvenation and renaissance that I found my new approach to cooking.” Now, we are the beneficiary of his personal renaissance and enjoy his fresh and inspired cooking throughout August during our Level One program. The recipe included this month in the newsletter is taken from his Happy Belly cookbook and is a signature dish of Sat Kartar. Immersion Meal
Wheat Free Baked Falafel with Greek Topping Sandwiches FalafelThe Falafel ½ pound dried garbanzo beans, 6 oz. soaked overnight and cooked, 2 oz. made into besan (gram) flour ¼ cup roasted garlic paste ¼ cup brown flax seeds brought to a boil in 1/3 cup water, allowed to cool 3 tablespoons tahini 3 tablespoons extra virgin olive oil 4 cloves garlic, finely diced 5 stalks celery, finely diced 3 carrots, grated 2 yellow onions, finely diced 3 tablespoons cumin powder 3 tablespoons parsley, coarsely chopped 3 tablespoons sea salt 1 tablespoon coriander powder 1 tablespoon cayenne pepper Preheat the oven to 425 degrees F. Combine the cooked garbanzos, roasted garlic paste, flax mixture, tahini, olive oil, and chopped garlic together and blend with an immersion blender or food processor. Fold in the remaining ingredients except for the besan flour. Let rest while you make your besan flour. Besan flour is the name for flour made from milling dried, whole garbanzo beans. It is used in many Indian types of bread and is a great thickener. Here we are using it as a replacement for wheat flour. It holds mixes together superbly, has more protein than wheat, and is not a common allergen. You can mill the garbanzo beans yourself in a food mill, high powered blender (like Vita Mix), or just buy fine ground besan flour in Indian stores or in the bulk section of most health food stores. Combine the besan flour into the mix and let stand for five minutes. The mix should take on a thin bread batter-like consistency where it just pulls itself from the side of the mixing bowl. With a 2-oz. ice cream scoop, scoop out onto a parchment lined baking sheet the falafel. Bake for 15-20 minutes, turn the sheet, and cook for another 15 minutes. While the falafels are baking, make the topping. Greek Topping 1 romaine heart, shredded 1 cucumber, julienned 1 tomato, chopped ½ red onion, finely diced 20 Kalamata olives, chopped ½ pound feta cheese crumbles 1 bunch parsley, stemmed and chopped Combine all ingredients. To Assemble the Sandwich Place 3 or 4 falafels in an opened pita. Use a whole gran pita bread. Top with Greek vegetable mixture and serve with tahini sauce.




Yogi Bhajan


February 2017


A Note From Nirvair Sat Nam. Greetings from New Mexico! FebruaryFebruary and Valentine’s Day have been associated with romantic love since Chaucer wrote about it in the 14th century. Yogi Bhajan was not an enthusiastic advocate for what we consider to be romantic love. Nonetheless, he did talk a lot about “love” in his teachings and he had many wonderful and fascinating perspectives on the topic. Studying with him deepened my own views on love in a very real and positive way. If you just do a search on the word “love” in the Yogi Bhajan Library of Teachings ® you will get over 2700 lectures! On the topic of Universal Love, he said this on January 10, 1971, “I know some of you have crossed a certain barrier - there is always a barrier facing humans to keep them on this Earth. [Expanding across that barrier] takes you a little higher and then you become lighter. Then you start flowing. I can exactly recall my stage of development when this thing happened to me. “[It is not a question of] what is God consciousness and what is not God consciousness, because God consciousness relates to man under all circumstances. It is not as if this one is a holy man and that one is an unholy man. Both are men, perfect and clear, they look alike, there is no problem between them. But one is so delightfully light that he is very, very light and very, very carefree and other is heavy and afraid. This is how life moves. “Now, you are singing and you are creating an amount of vibration. I was relating to that vibration and a thought came to me, 'Well, yogi, what you can teach them?’ …You know what this expansion is? It is not me. If it is me, then ‘he is my son; she is my daughter; this is my car; this is my house;’ this is mine, mine, mine and ultimately there is nothing. This you can't understand and I cannot explain it to you. There is no way on earth to explain to you what is this and what is that. “It is compassion and humility. It is only the Universal Love for everyone that can make you have that experience. And once you have that experience, then you are never uptight, Then, ‘this is this; this is the only way; that's the only situation; that is the only wonderful; that is only…,' that doesn't exist for you. “Then everything becomes one and you become one with the One. The problem is over. Who is right and who is wrong - nobody can decide this thing even today. If the dark force is wrong then we want the White Light of the God, I agree. But if there is no dark force, then what will you have to do with the White Light? If there is no night, what you will do with the day? If there is no green, what would the desert look like? If there is no deep ocean, what would be the use of the mountains? If you just look with that vision, which I am trying to relate to you, you will find this entire world is in balance. It is a chess game; there are white pawns and there are black pawns and they are all meant to play the game. This universe is meant to pay off the karma. We should pay it off with grace.” Registration for our Level One Teacher Training Immersion in New Mexico, our, Level Two course of this summer “Authentic Relationships,” and the 21 Stages of Meditation is open now. Make your summer count and join us to “expand across the barrier.” All the best with blessings, Nirvair Singh Khalsa Nirvair Singh Khalsa CEO KRI




Sat Nam from The Yogi Bhajan Library of Teachings® Double HaertWe hope you have had a wonderful start to 2017! It is hard to believe we have arrived in February already, a month we celebrate love and romance with Valentine’s Day. Instead of only expressing our love to those around us, let’s take it to a deeper level. I want to share one of Yogi Bhajan’s teachings about love as he often highlighted the importance of self-love as the first step to experiencing the love of anything else. He explains in this lecture from 1989: First learn to love yourself; an empty glass doesn't quench anyone’s thirst. First love yourself and show how much you love yourself. You can let people bask in your radiance and shine. Then love someone and you always will live in heavens while on earth. He continues: I hope and pray that you will wake up. Awakening the Kundalini is opening the third eye. It means seeing the unseen; it means being practical and calculating; imaginative and realistic; truthful and self-loving. ~Yogi Bhajan, August 9, 1989. Ram Das Puri, New Mexico This lecture from August 9, 1989 is accompanied by the original video lecture. Take some time to watch the entire lecture that he gave at teen summer “Survival Camp.” Let us continue to bring in this new year with self-love because what he said is true, ‘an empty glass doesn’t quench anyone’s thirst’ 🙂 ! As always, we cannot thank you enough for your continued support and monthly gifts. We are so grateful for all that you do for The Yogi Bhajan Library of Teachings®. Keep up and we will be kept up!
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In Gratitude Shabd Simran Shabd Simran Kaur Adeniji The Yogi Bhajan Library of Teachings® Kundalini Research Institute Email: Find us on Facebook “The Yogi Bhajan Library of Shabd Simran Kaur Adeniji was blessed to be raised in the 3HO community. Originally from Oregon, she attended school in India from the age of 6 years old. Her professional background lies in woman's health and community building, spending many years abroad as a midwife. She is a Conscious Pregnancy Instructor and has a deep love for Yogi Bhajan's teachings. She integrates these precious teachings in her work as a midwife and educator. Today Shabd Simran serves the Yogi Bhajan Library of Teachings® and is a tireless advocate for the Endowment Fund.




Seva Sadhana in New Mexico Seva SadhanaHave you been longing to stay and meditate at the ashram in New Mexico, but just can’t afford it? Then welcome to Seva Sadhana! Our program provides structured opportunities for those who would like to come to Hacienda de Guru Ram Das to serve, to engage with our Sikh spiritual community, and to strengthen their Kundalini Yoga practice. Combining the Seva Sadhana program with Level One Teacher Training Immersion this summer is a great idea for those with the dedication and energy to do both. An attractive discount for Teacher Training is available for sevadars in this program. Our Seva Sadhana program has been underway for several months now and we've had visits from over a dozen sevadars - some for just a few days, some for several weeks. With their honored service, we have increased the amount of food we're growing in our Guru Amar Das Garden and enhance our delivery of Langar (serving free food to all in the Sikh tradition). Our sevadars have helped with several other seva projects around the ashram including feeding the underprivileged school children in the valley on the weekends. Most importantly, the program seems to be serving our sevadars well. They come here and start a strong sadhana and benefit from the peace and seclusion of the ashram. Before long, they are integrated in all the activities of this vibrant ashram. Day by day our sevadars grow stronger and more peaceful. Their presence is a gift to our community and it is wonderful to share this beautiful land with so many diverse people. Seva Sadhana"What uplifts and inspires me most about the program is the amount of response we've been getting from all over the world. We receive emails almost daily inquiring about the program, and steadily this winter season's sevadar count is rising. Our major focus now is the second Niwas (dormitory). With its completion, our capacity to house sevadars rises from 6 to 25+. When this Nivas is complete we can begin offering specialized 3 week intensive programs for sevadars to come and have a bit more structured and guided stay - providing the structure for sevadars to dive deep into all that the Ashram, Kundalini Yoga, and Sikh Dharma has to offer." -Ram Krishan Singh Program Director For more information about Seva Sadhana, visit our website: For information about Level One discounts this summer, including Seva Sadhana sevadars, email KRI at




Yogic Science as Addiction Medicine – SuperHealth®! By Mukta Kaur Khalsa Mukta"In the early 1970’s Yogi Bhajan had a vision of healing the pain of the many young people he saw who were addicted to drugs and other harmful substances. He believed that the human potential of each person is infinite…fully interconnected physically, mentally, and spiritually. Armed with his ancient knowledge of cleansing, herbology, and yoga technology, he sent me out to Tucson, Arizona with the mission of setting up the first SuperHealth residential drug rehabilitation center. It was an immense amount of work, but it was highly successful and was soon in the top 10% of effectiveness for treating drug abuse. Today, SuperHealth as addiction medicine is still on the cutting edge of recovery protocols. Expanding beyond drug addiction, SuperHealth also addresses alcohol, smoking, food issues, co-dependency, gambling, work, and computer addiction. Developed by Yogi Bhajan, the approach combines the ancient wisdom of yogic science with the innovations of western medicine. The core technology incorporates Kundalini Yoga, meditation, specific breathing applications, nutrition restoration with dietary regimen and therapeutic juice formulas, counseling, and the Science of Humanology. Mukta"SuperHealth® is now an accredited training organization for yoga teachers and practitioners, addiction professionals, counselors, and others who are at forefront of helping others to break addictive habits and behaviors. Join us for our next Specialty Professional Training, April 1-8, 2017 in Espanola, New Mexico as we explore these proven ancient yogic technologies on the path from Recovery to Self-Discovery.



NAADACSuperHealth is approved by the National Certified Commission as an Educational and Training provider and awards CEUs to addiction professionals and counselors by NAADAC and the State of California Board of Sciences for MFTs & LCSWs.




Yoga Research Yogic Slow Breathing: A Better Way to Ventilate By Nikhil Ramburn and Sat Bir Singh Khalsa, Ph.D. Yogic Slow Breathing-A Better Way to VentilateThe most common breathing practice in yoga is long, slow, deep breathing. However, despite its simplicity and multiple benefits, it is also relatively misunderstood. The slow breathing practices in yoga are not simply slower, they are also deeper, with the diaphragm and lungs expanding more fully with each breath. Yogic breathing involves the noticeable movement of the abdomen, which extends outwards on each inhale, thereby earning it the name of abdominal or belly breathing. Apart from simple slow, deep breathing, yogic breathing or pranayama practices also included modified techniques such as Ujjayi, which involves a slight constriction of the glottis to create an audible breath. Other yogic breathing patterns may call for different breathing frequencies, different breath inhalation, retention, and exhalation ratios, segmented inhales and exhales, and breathing through specific nostrils. The deeper expansion of the lungs in simple long slow yogic breathing effectively increases the lung surface available for gas exchange and so it is more efficient use of the lungs. In addition, dead space ventilation (movement of air during breathing in the trachea between the mouth and lungs that does not participate in gas exchange) is relatively reduced. The resulting increase in efficiency is equivalent to one possessing a larger lung. Unfortunately, the understanding of the accurate benefits of yogic breathing is often compromised by certain claims and misconceptions. The most common of these is the notion that slow yogic breathing increases oxygen in the blood and that most the public not privy to practicing this type of breathing are walking around chronically oxygen deprived. In fact, unless one has a respiratory condition, such as chronic obstructive pulmonary disease or one is at high altitude, blood oxygen levels are normally well maintained at very high levels. It should be noted that respiratory physiology is a complicated issue whose details are outside of the scope of this article, however, the reality is that both slow and rapid yogic breathing practices, if done appropriately, do not yield significant changes in oxygen or carbon dioxide levels. The main reason for this is that the effect of the deeper breath in long slow deep breathing is counterbalanced by the slower respiration rate. Deeper breathing with a typical respiration rate would actually lead to clinical hyperventilation, a potentially harmful state, which should be taken into account when practicing yogic breathing. Research on the long slow pranayama practice, when practiced appropriately, has been shown to slightly improve gas exchange under normal conditions. In early studies in 1964, at the Department of Psychiatry at Yale University, research fellow K.T. Behanan (trained in yoga at the Kaivalyadhama Yoga Institute in India) examined the effects of a series of pranayama practices on himself, with the results published in both a monograph and the Journal of Applied Physiology by his mentor. Three representative patterns of yogic breathing were tested, namely Ujjayi, Kapalabhati and Bhastrika. While these techniques required a 12-35% increase in oxygen consumption above baseline, the relaxed breathing that immediately followed, showed little indication that the subject had been exerting himself. A very thoroughly done study by Frostell et al. in 1983 using state of the art respiratory physiological research measures in advanced pranayama practitioners, made it clear that both slow and fast types of pranayama yield minimal changes in both oxygen and carbon dioxide levels. A more recent pranayama research study published in the journal Evidence-Based Complementary and Alternative Medicine in 2013, had 17 yoga-naive participants tested to see if Ujjayi resulted in greater oxygen saturation when compared to regular slow yogic breathing. The results showed the greatest improvements in slow breathing without Ujjayi, likely due to the increased respiratory effort. However, Ujjayi did result in greater oxygen saturation. The researchers concluded that simple slow breathing with equal inspiration/expiration is the best technique for yoga naive subjects. In addition to these studies performed under normal conditions, there is a growing body of evidence that yogic breathing improves gas exchange under altered, challenging conditions as well. In 1968, Shanker Rao from the Armed Forces Medical College in Pune, India looked at one subject who attempted yogic respiratory control at two different altitudes. The observations were carried out in the South-Western foothills of the Himalayas (12,500 ft.) and in Pune (1,800 ft.). He observed that the subject met increased demands for oxygen at high altitude by using long slow yogic breathing, which was effectively improving respiratory efficiency by increasing tidal volume (the total volume of air exchanged in each breath) instead of increasing the frequency of respiration. Recent studies with a larger group of subjects support these early findings. In 2001, Luciano Bernardi et al. conducted a study in Albuquerque NM, comprising of 19 controls and 10 western yoga trainees to test breathing patterns and autonomic modulation at simulated high altitude. The researchers found that yoga trainees maintained better blood oxygenation without increasing ventilation (slow yogic breathing being a more efficient breathing method) and had reduced sympathetic activation when compared to controls. A subsequent study by Bernardi et al. looked at Caucasian yoga trainees, Nepalese Sherpas and Himalayan Buddhist monks. They found that yoga trainees were able to maintain oxygen exchange rates at high altitude that resembles the Himalayan natives. Therefore, respiratory adaptations induced by yoga practice may represent an efficient strategy to cope with altitude-induced hypoxia (inadequate oxygen supply). Another recent study lead by Colonel Himashree of the Indian army and published in 2016, further confirmed these findings with a large sample size of two-hundred Indian soldiers divided equally between an exercise control and yoga practice group. Indeed, the yoga group performed better at high altitude in a number of health indices such as respiratory rate, systolic and diastolic blood pressure and anxiety rates. In summary, slow yogic breathing is the most efficient way to ventilate and exchange oxygen and carbon dioxide. However, in addition to this benefit, long slow yogic breathing is also known to also offer numerous additional benefits including beneficial effects on heart rate variability, the chemoreflex response, autonomic function, and even on mood and mental health.
Nikhil RayburnNikhil Rayburn grew up practicing yoga under mango trees in the tropics. He is a certified Kundalini Yoga teacher and has taught yoga to children and adults in Vermont, New Mexico, Connecticut, India, France, and Mauritius. He is a regular contributor to the Kundalini Research Institute newsletter and explores current yoga research.
Sat Bir Singh Khalsa, Ph.D.Sat Bir Singh Khalsa, Ph.D. is the KRI Director of Research, Research Director for the Kripalu Center for Yoga & Health, and Assistant Professor of Medicine at Harvard Medical School. He has practiced a Kundalini Yoga lifestyle since 1973 and is a KRI certified Kundalini Yoga instructor. He has conducted research on yoga for insomnia, stress, anxiety disorders, and yoga in public schools, he is editor in chief of the International Journal of Yoga Therapy and The Principles and Practice of Yoga in Health Care and author of the Harvard Medical School ebook Your Brain on Yoga.
Happy New Year


January 2017


A Note From Nirvair Sat Nam. Greetings and Happy New Year from New Mexico! Happy New YearKRI is honoring two ground-breaking individuals in 2017 with the KRI Outstanding Achievement Award. The KRI Board has selected Guruka Kaur Khalsa from New Mexico, and GuruJivan Kaur Khalsa from Australia for their many years of service, steadiness, and dedication to Kundalini Yoga as taught by Yogi Bhajan®. Both beautiful teachers are leaders and pioneers, sacrificing a lot to bring Kundalini Yoga to people around the world. They have worked hard, organized events, founded institutions, and inspired students and teachers alike. I am very happy that we can honor them with the Outstanding Achievement Award on our website for all of 2017. Have you visited The Yogi Bhajan Library of Teachings® accessible online database lately? It has many new additions and features this year including hundreds of new lectures, hundreds of new kriyas, and new historical notes. Yogi Bhajan left a New Year’s message for us on December 31, 1987 in Florida. It is a timeless message and a reminder to relate to our spirit - our infinite nature and Self. He said, “I was talking to somebody on the telephone wishing them a Happy New Year, because on the East Coast it is already January 1st, and she was telling me, "Oh my God, last year was terrible!" I said, "How come? You have eyes you can see through; you have ears you can hear with; your tongue is speaking; what else do you want? Millions of people cannot see. There are thousands and hundreds of thousands of people who cannot hear. “Sometimes for very minor things we become so obnoxious, so rude, so crude, and say things that are not understandable. We want to close this year, 1986, with the idea that we are here. We want to rejoice; we want to be happy. We understand the tragedies, we understand that bad things that happened to us, but we also understand that despite everything we are here and being here is a triumph over tragedy. We want to start the new year with a simple idea - that our anchor is with the Guru and God and that shall bring us through. That is what “Ang Sang Wahe Guru” means. “Ang Sang Wahe Guru is not that we say it but we don't feel it; that we say it but we don't relate to it. We have developed a habit of saying things that are very ugly, very dirty, very hurting. We say those things but that is not our near-the-fact reality. We are human beings. I personally feel, and I’d like to share with you, that when a person is unkind to anyone, that person is worse than an animal. People can be very unkind to God, very unkind to Mother Nature, because they feel that what they have is not enough. With some people, there is never enough. You listen to them complaining, blaming, and always feeling someone else is better than them.” Thanks again for a wonderful 2016. And thank you for sharing the monthly video kriyas with me! May we live in Ang Sang Wahe Guru in 2017. May we share our blessings and may your New Year be filled with good cheer, keep up spirit, and deep contented happiness. In God I dwell, Nirvair Singh Khalsa Nirvair Singh Khalsa CEO KRI
Message & Meditation of the Month




2017 Outstanding Achievement Awards Each year the KRI Board of Directors select one or more people to honor for their commitment, their integrity, and their service. The Outstanding Achievement Award is a peer acknowledgement that says, “Thank you for your hard work and your service to humanity. We are so grateful to be walking this Path with you!” This year, the KRI has selected two outstanding women for their pioneer spirit, their internal strength, and their keep-up spirit. When the Siri Singh Sahib came to the United States in 1969, he proclaimed that he came to create teachers, not to gather students. To fulfill this mandate, he spent some very short but intense time teaching his first students and then sent them off to establish teaching centers of their own – all around the world. The world in the early 1970s was not like it is now, and yoga was mostly unheard of in the far-flung places that these trailblazers went. They spent many hard years teaching alone, learning as they went, and building the foundations of what is now the international organizations of KRI, 3HO Foundation, IKYTA, and Sikh Dharma. There are so many people who kept-up and selflessly served. This year, KRI has selected GuruJivan Kaur and Guruka Kaur Khalsa for the 2017 Outstanding Achievement Award – two women who are shining examples of this spirit. GuruJivanGuruJivan is the Lead Teacher Trainer of Kundalini Yoga as taught by Yogi Bhajan© in Australia and New Zealand. She has been teaching in the region for over 45 years, serving Hong Kong, Thailand, Malaysia, Singapore, the Philippines, Nepal, and many other countries as well as her adopted home in Australia. She has dedicated her life to teaching and serving as many people as possible, offering the golden chance to experience what it is to live in conscious awareness. With the wealth of her experience, she mentors others to become teacher trainers so that more and more people can experience the joy of their own true Self within. GuruJivan met Yogi Bhajan when she attended Summer Solstice Sadhana as a teenager. He saw in this young woman an uncommon strength and the rare gift of being a true teacher, someone dearly needed by the world. That day her told her that despite the circumstances of her birth she was not an “American,” and that she was destined to serve people. She went on to study Kundalini Yoga directly under the Master and, at the young age of 20, he sent her to Hong Kong to teach. She kept-up and never looked back. Read more about her story here. Guruka KaurGuruka Kaur is the Executive Director for Ethics and Professional and Spiritual Standards (EPS), and the founding administrator for this important department. Through her work at the International Kundalini Yoga Teachers Association, she recognized the need for a comprehensive ethics statement as the number of Kundalini Yoga teachers grew. Guruka Kaur pioneered the EPS office to serve all of Yogi Bhajan’s nonprofits organizations, ensuring that the legacy organizations live up to the standards set by the founder. Starting new and important projects is well-known for Guruka Kaur as she has been a ground-breaker her whole life. In the early 1970’s, she and her husband Guruka Singh (founder of SikhNet) set off to open a 3HO Ashram in Columbus, Ohio. Ohio was far from the epicenter of the cultural revolution of the 1960’s, but the Gurukas made a cozy home and a thriving ashram. Read more about her story here. Congratulation to GuruJivan Kaur and Guruka Kaur for this well-deserved award. KRI will feature them on our website throughout 2017 to inspire us and all our new instructors who aspire to the role of teacher.










Yoga Research The Science and Research on Yoga for Arthritis By Nikhil Ramburn and Sat Bir Singh Khalsa, Ph.D. Yoga for ArthritisOsteoarthritis (OA) is the most common form of arthritis and is characterized by degenerative joint changes that cause pain and decreased function over time. In addition to loss of joint function and muscle strength, OA symptoms include pain, sleep disturbance which can lead to depression, anxiety, and social isolation. Since the most commonly affected joints in OA are the hip and knee joints, which are essential to mobility, arthritis is the most common cause of disability. In fact, approximately 50 million US adults have doctor-diagnosed arthritis with older adults being the most affected. It is noteworthy that non-Hispanic blacks and Hispanics have worse arthritis impact despite having the same or lower prevalence of arthritis compared to non-Hispanic whites. Given the high prevalence and chronic nature of OA, it imposes upwards of $60 billion in healthcare costs and lost productivity in the U.S. The joint degeneration caused by OA is currently irreversible and conventional treatment focuses primarily on symptom alleviation and maximizing joint function. The common therapies for OA include gentle exercise, heat and cold application, stress reduction, weight management, and pharmacotherapy. Unfortunately, chronic use of pain-relief medication such as acetaminophen may have significant side effects on the liver and nonsteroidal anti-inflammatory drugs can impact the stomach and cardiovascular system. On the other hand, appropriate exercise has few negative side effects and is effective at reducing pain, increasing day-to-day function, and improving sleep. However, arthritis itself is one of the most common reasons for limiting physical activity. Therefore, in order to improve quality of life, many patients need to find ways to take more responsibility and initiative for their own care, which is why attention is increasingly focused on non-pharmacological interventions that enhance self-care and self-efficacy. Complementary and integrative approaches include yoga which is known to improve self-efficacy in patients with chronic diseases. A key practice underlying this is the increase in mindfulness and mind-body awareness that is a hallmark of the meditative component of yoga practice, making patients more aware of the effects of their behaviors on their condition. This allows them to gravitate towards beneficial behaviors and away from negative ones. Furthermore, yoga practices are well known to reduce chronic stress, which not only impact the disorder itself but can also lead to a cascade of positive outcomes on other comorbid factors of OA such as improved sleep, decreased anxiety, and a better ability to detach from the psychological experience of pain. In addition, yoga comes with the benefits of physical exercise exercises including stretching, strengthening, and balance and the associated safety component in the ability to adjust pace and intensity. Existing biomedical research on the efficacy of yoga for OA is promising and shows some evidence of reduced pain, sleep disturbance, and disability. A recent systematic review published by researchers at the University of Minnesota and Florida Atlantic University in the American Journal of Physical Medicine & Rehabilitation in 2016, examined 12 reports, four of which were randomized controlled trials (RCTs) involving a total of 589 participants with OA-related symptoms. This study found that yoga interventions resulted in reductions in pain, stiffness, and swelling but the results on physical function and psychosocial well-being were inconclusive because of the variety of outcome measures used. Of all OA symptoms, yoga seems to have the most positive effect on pain. Not surprisingly, there also seems to be a strong positive relationship between the number of yoga sessions per week and the efficacy of yoga in physical function and emotional well-being in the reviewed studies. This is encouraging since it suggests that the repetition of yoga exercises does not have negative effects on the joints of OA patients and therapeutic yoga programs for OA patients could focus on sustained daily practice as opposed to weekly interventions. In fact, no adverse events were reported. Unfortunately, the majority of the trials were of medium methodological quality and only one trial was of high quality, which prevents us from drawing definitive conclusions at this point. Yoga for ArthritisThe first RCT to assess the effect of a yoga intervention on patients with OA of the hands and fingers was published in the Journal of Rheumatology in 1994. Results revealed that the 8-week long, weekly yoga practice yielded significantly greater improvements than the controls’ measures for pain, tenderness, and finger range of motion. Another early study, also from 1994, looked at a different type of arthritis, rheumatoid arthritis (RA). This first-ever RCT examining the effects of yoga on RA included 20 participants, in which the intervention group practiced gentle physical postures and breathing techniques whereas the control group received their usual medical treatment. After 3 months, grip strength increased significantly in the yoga group but not in the controls. Both of these early studies were relatively short in duration and underpowered, but they did provide us with the first demonstration of the potential of yoga as an effective therapy for arthritis. More recently in 2015, the first published study to attempt the design of a yoga strengthening program with functional relevance was conducted by Brenan et al. in Ontario, Canada. This single-group trial included 45 women with knee OA undergoing a yoga program focused on lower extremity strengthening and hip mobility using a variety of squats and lunges. Improvements were observed in all subscales of the knee injury and Osteoarthritis Outcome Score, such as decreased pain and improved quality of life, with the greatest improvement occurring in the sports and recreation subscale. Another landmark study published in the Journal of Rheumatology in 2015 is the largest-ever RCT of yoga for OA and RA. 75 sedentary adults with RA or knee OA were randomly assigned to 8 weeks of yoga (two 60-minute classes and 1 home-practice per week) or to a delayed treatment control (waitlist). Moonaz et al. found that yoga was associated with substantial improvements in physical and general health perceptions, pain, energy, and mood when compared to the control group. In addition, yoga was not associated with any adverse effects. It is worth noting that this is only the second study in arthritis (of 20 published to date) to include safety data. This preliminary evidence is encouraging and suggests that yoga may help sedentary individuals with arthritis safely increase physical activity and improve physical and psychological health as well as quality of life. In summary, the current body of evidence points towards decreased pain in yoga program participants and suggests improvements in several risk indices mentioned previously such as mood and quality of life. However, additional studies with active comparison groups in diverse settings and other forms of arthritis are necessary to support these findings and establish the benefits of yoga in relation to traditional exercise. Currently, an ongoing pilot study at the National Institutes of Health Clinical Center, in Maryland is the first to evaluate the feasibility and acceptability of a yoga intervention for arthritis in minority communities. Future studies in diverse settings are vitally important because of the high impact of arthritis in minority populations. Nikhil Rayburn Nikhil Rayburn grew up practicing yoga under mango trees in the tropics. He is a certified Kundalini Yoga teacher and has taught yoga to children and adults in Vermont, New Mexico, Connecticut, India, France, and Mauritius. He is a regular contributor to the Kundalini Research Institute newsletter and explores current yoga research.





Sat Bir Singh Khalsa, Ph.D. Sat Bir Singh Khalsa, Ph.D. is the KRI Director of Research, Research Director for the Kripalu Center for Yoga & Health, and Assistant Professor of Medicine at Harvard Medical School. He has practiced a Kundalini Yoga lifestyle since 1973 and is a KRI certified Kundalini Yoga instructor. He has conducted research on yoga for insomnia, stress, anxiety disorders, and yoga in public schools, he is editor in chief of the International Journal of Yoga Therapy and The Principles and Practice of Yoga in Health Care and author of the Harvard Medical School ebook Your Brain on Yoga.






Happy New Year from The Yogi Bhajan Library of Teachings® ThanksgivingSo many generous donations came through last month in our Winter Solstice Fund Drive that we can’t thank you enough. But I will try - Thank you!! Your gifts are the fuel that is growing this incredible resource of Yogi Bhajan’s teachings and we are so blessed to have your support. We hope you are all having a wonderful start to your new year. For many of us, this time of year brings a renewed sense of commitment to our daily practice, commitment to health, wellness, or anything we want to shift in our lives. In this lecture from New Year ’s Eve 1998, Yogi Bhajan wishes his students a prosperous New Year and reminds us about the importance of our daily Sadhana and a trust in our Dharma. He says;
“Do not worry. The key word for this year, which can give you all the life you need, is your sadhana. Sadhana is such a beautiful companion, she will pull you from nothing to everything. But it requires a discipline on your part and it requires a continuity. We have become Dharma within ourselves, complete and desirable. Some of us, under some circumstances, doubt that very much. But doubt is natural, because when you don't doubt you have then dharma. When you doubt you don't have dharma. And doubt is an individual faculty to see that we require this doubt. No my friends, that is not what the right mental stage is. Mental stage is when you let your mind watch what God wills, without doubt. How beautiful you will look. How saintly will you look. How radiant you will look. Many people will love you and experience with you the calmness, tranquility, and quietness. And from your strength they will grow - that is also the Shabad. You emit light and that touches the boundary of other people’s arc line and aura. They enrich themselves and this grace is called the best of the human race. I wish you a prosperous, prosperous, prosperous New Year …Bless all, bless the Khalsa in this coming year with prosperity and with success, with happiness and with unity. Bless the world with peace. May all have their dreams come true.”


Yogi Bhajan, December 31st, 1998.
Read or listen to the original lecture here on The Yogi Bhajan Library of Teachings®. What a beautiful reminder at the start of the New Year about our Sadhana and our Dharma, two elements that affect every aspect of our lives. May this year be one of prosperity and joy for all of you. May our Sadhana strengthen and our Dharma be ever present in our minds. Thank you for continuing to support this invaluable work of preserving these teachings!
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In Gratitude Shabd Simran Shabd Simran Kaur Adeniji The Yogi Bhajan Library of Teachings® Kundalini Research Institute Email: Find us on Facebook “The Yogi Bhajan Library of Shabd Simran Kaur Adeniji was blessed to be raised in the 3HO community. Originally from Oregon, she attended school in India from the age of 6 years old. Her professional background lies in woman's health and community building, spending many years abroad as a midwife. She is a Conscious Pregnancy Instructor and has a deep love for Yogi Bhajan's teachings. She integrates these precious teachings in her work as a midwife and educator. Today Shabd Simran serves the Yogi Bhajan Library of Teachings® and is a tireless advocate for the Endowment Fund.




We Are KRI - The Aquarian TeacherTM Program We Are KRIAs we move into 2017, the shortest day of the year is behind us in the Northern Hemisphere but it is yet to come in the Southern Hemisphere. For all of us it is a time of renewal. “We Are KRI” heads into a year of growth and outreach, with personal and group expansion. What is “We Are KRI”? Who is “We Are KRI”? “We Are KRI” is the community of Trainers, Teachers, and students of the Aquarian TeacherTM Level One, Level Two, and Level Three Teacher Training Program. The program was designed, named, and developed under the personal direction of Yogi Bhajan. KRI Trainers and Teachers are dedicated to delivering these trainings in purity, as given by Yogi Bhajan. It is our mission, and our humble privilege, to preserve and share the teachings of Kundalini Yoga as taught by Yogi Bhajan®. Here is a quick overview of the Three Levels of Aquarian Teacher Program: Level One is the Instructor - Students make the commitment to serve the world through teaching Kundalini Yoga. This is a powerful responsibility as the world needs this technology now, more than ever. Level Two is the Practitioner - Instructors continue to go deeper into their practice of this technology of body, mind, and spirit and practice teaching. During this time their knowledge of the information transforms into wisdom, powered by their personal practice and by their ever-deepening experience. There are five modules in Level Two. Level Three is the Teacher - in this level, Practitioners serves the world through Seva and continue to expand their spiritual maturity. They dive deeper into their meditative experience through the practice and completion of a 1000-day meditation and work with a team of peers to self-initiate themselves as a Teacher. The 21 Stages of Meditation is the only course required for Level Three completion and this may be done at any time, even prior to registering for Level Three training. Levels One and Two of teacher training are facilitated and delivered by teams of Trainers around the world in over 52 countries and 30 languages. These global trainings have grown to over 250 Level One Programs that graduate more than 3500 Instructors each year. Plus, there are 150 Modules of Level Two taught annually. Level Three, which is completing its roll out in the summer of 2017, has had 35 Alpha stage participants and 110 Beta participants. To deliver these programs there are over 700 Trainers in the Aquarian Trainer Academy. Of these, there currently are 160 Lead Trainers who are responsible for the organization and delivery of these programs. Their teams are drawn from among the 150 Professional Trainers, 137 Associate Trainers and more than 250 Interns. Our ranks are growing year by year. These teams of trainers teach in orphanages, prisons, women’s centers, large cities, and small towns side-by-side with new teachers who ranging in age from 17 to 75. KRI develops this team of trainers through the Aquarian Trainer Academy development program. To learn more about the Academy and how one applies and moves through the program please visit the Aquarian Trainer Academy The “We Are KRI” corner of the newsletter presents articles on Teacher Training from around the globe to highlight the beautiful service of our global programs. One question I am often asked is, “How do I know if a Kundalini Yoga Teacher Training is a legitimate KRI program?” This is a very good question. For information you can visit the KRI website here. If you have further concerns, you can always write to KRI and ask about a specific program. Here are some useful questions to ask to recognize a legitimate Kundalini Yoga Teacher Training: 1. Who will I be certified with once I complete this training? Correct answer: “KRI”, and possibly also “Yoga Alliance.” 2. What are the course textbooks? Correct answer: “Aquarian Teacher, Master’s Touch.” 3. How many hours is the course? Correct answer: “220.” 4. Is this course recognized by the Kundalini Research Institute? Correct answer: “Yes.” 5. Is this course trainer and program listed in the KRI Trainer’s Directory? Correct answer: “Yes.” 6. Is the course trainer approved by the Kundalini Research Institute as a trainer? Correct answer: “Yes.” 7. Is White Tantric Yoga as taught by Yogi Bhajan a part of this training? Correct answer: “Yes.” 8. Will I be able to attend the 5 Aquarian Teacher Level Two courses once I complete this training? Correct answer: “Yes.” 9. May I be listed in the IKYTA international Kundalini Yoga teacher’s directory when I complete this course? Correct answer: “Yes.” 10. Will I receive the monthly KRI newsletter once I complete this course? Correct answer: “Yes” If you have asked these questions and received the correct answers from your Trainer, then you have done your homework and can trust that you will receive quality training. If not, then please be aware that you are registering for a training that is not approved by the KRI regulatory body or the International Kundalini Yoga Teachers Association (IKTYA). We may not be able to help you if you are dissatisfied with your course or trainer. Would you like to host a Level One Program in your area? Are you aware of a location that needs to bring Kundalini Yoga into its community but needs support? Please write to KRI at and we will work with you. Did you know that Japan just had its first KRI Level One Teacher Training Program? Read about it next month in the “We Are KRI” area of the newsletter.
Level Three Teacher Training Level Three Mela “... You get a really deep experience of yourself as reflected through your peer group and you get a deep reflection of yourself through your own thousand day meditation practice... And then you get to express yourself through your Seva legacy and it really gets to be something that's you, that you didn't even know was you when you began the legacy Seva." ~Level Three Graduate

APPLY TO THE LEVEL THREE PROGRAM NOW! CLICK HERE to Start the Application Process Today Step 1: Application - Deadline: January 16, 2017 Step 2: Self-Reflection Form Step 3: Register and Pay for the Mela

2017 MELA Dates & Location The annual gathering for Level Three participants June 12th – 14th: Espanola, New Mexico July 25th – 27th: Chateau Anand, France For more information about the Level Three program, visit: email:



Level Three Mela Level Three Mela

KRI January 2017 Recipe of the Month
From Vegetables, With Love: Recipes and Tales from a Yogi’s Kitchen Excerpt from: From Vegetables, With Love: Recipes and Tales from a Yogi’s Kitchen (Revised and Expanded New Edition) Siri-Ved Kaur Khalsa Hearty Winter Borscht
From Vegetables, With Love: Recipes and Tales from a Yogi’s Kitchen
Yield: 6 servings 6 medium beets with greens (2 bunches) 12 ounces white or red rose potatoes 1–2 carrots 4 cups vegetable broth or water 2 tablespoons ghee or oil 1 onion, finely chopped ½ teaspoon black pepper 1 teaspoon salt 1 tablespoon lemon juice ½ pint sour cream (optional garnish) ½ cup chopped green onions or cilantro for garnish Rinse beets, cut off tops and root ends, and carefully peel. Cut into ¼-inch bite-size slices. Discard root ends. Coarsely chop greens. Scrub potatoes and cut into bite-size cubes. Scrub carrot and slice into ¼-inch rounds. Bring 4 cups water to a boil. Add beets, greens, potatoes, and carrots. Return to boiling point, then lower heat and simmer for about 30 minutes (until tender). Meanwhile, heat the ghee or oil in a small fry pan over a medium flame. Add chopped onion and sauté until quite tender and barely browned. You will need to stir frequently to prevent browning. Place 2 cups of vegetables with 1 cup of broth into a food processor or electric blender and process until a smooth purée. Return to the soup pot and add cooked onions, pepper, salt, and lemon juice. Add a little more water if a thinner consistency is desired and stir. Heat thoroughly. Place in serving bowls. Top each serving with a dollop of sour cream and garnish with minced green onions or cilantro sprig
Winter Solstice


December 2016


A Note From Nirvair Sat Nam. Greetings from New Mexico! Yogi BhajanDecember is a special time of year to take care of yourself and meditate. When Yogi Bhajan would travel, and that was constantly through-out the 70s and 80s, he would meet all kinds of people in airports and on airplanes. He would always use those moments for connection, teaching, and communication….to establish a successful relationship. Here is a fun encounter that he related on 9 December 1977. “I was surprised! I was traveling and this lady came up to me. She asked very kindly, to Hari Har, my traveling secretary, to speak with me. She sat down by the side and I started listening. I said, ‘She is going to say something.’ She said to Hari Har, ‘From which heavens you have come?’ And Hari Har said, ‘From Albuquerque.’ She said, ‘What is that wonderful place where you are going?’ Hari Har said, ‘I have to go to Los Angeles.’ She said, ‘Blessed is that city where for the first time the angel is going.’ And I couldn't believe it! Then she looked at this beautiful lady. She said, ‘You look really graceful and marvelous.’ And Hari Har turned around to me and said, ‘Isn't that nice?’ I said, ‘Not at all.’ She said, ‘Why?’ I said, ‘Now you have been expected to live for expectations.’ (Student's laughter) I said, ‘Hari Har, keep sitting erect now if you make a wrong move she will be hurt.’ And she said, ‘Oh God. That's what it means?’ I said, ‘Yeah, that's what it means. You must appear graceful and then must live it, then you will experience what gracefulness is.’ Yogi BhajanWe are proceeding to very happy times. Long dark nights, shortest days, and the magnetic field of the energy of the Sun through this polarized system will be very highly reflected on this earth. That's the time when we shifted Christmas, the birth of Jesus, to; from the 25th of August to the 25th of December. You know how much we love Christmas? We didn't care but with a unanimous decision we thought it should be there, because these were the holidays of the Romans. But anyway, these are the solstice times, summer and winter, and now we are nearing the winter solstice. If you are not going to Winter Solstice, fine. If you can’t make it, it's okay, but even here, wherever you are, you should be able to meditate more, chant more, exercise more, and reorganize yourself. During those days, the energy is at the peak of its beauty. It should be very rhythmic for you if all these days you do more prayer, exercise more and reorganize yourself more, it will pay you its dividend.” Have you seen our new book, Mantra? It is a very useful guide for Teachers. It has a pronunciation guide, the Gurmukhi script, transliteration, translation, and benefits of hundreds of Shabads and mantras. It would make a wonderful holiday present for any yogi on your list. My personal thanks go to a very lively and dedicated people working in group consciousness - our KRI Staff and the KRI Board of Directors. Thanks again for a job well done this year. And thanks so much for your year-end donations to the Yogi Bhajan Library of Teachings ®. We use your money to improve the online database and keep it free. Think about making an endowment as well. We want to keep it free forever for the benefit for all now and in the future. May you have a blessed Winter Solstice celebration and may your Holidays be filled with happiness, grace, and fun with family and friends! In service and with warm blessings, Nirvair Singh Khalsa Nirvair Singh Khalsa CEO KRI




Yoga Research Yoga and Multiple Sclerosis: Science and Research By Nikhil Ramburn and Sat Bir Singh Khalsa, Ph.D. Yoga and Multiple SclerosisMultiple Sclerosis (MS) is a chronic disease with an unpredictable course characterized by inflammation and neurodegeneration of the central nervous system, specifically demyelination (nerve cells in the brain are wrapped in myelin, which insulates and protects the cells and helps speed nerve transmission). These processes cause symptoms such as pain, muscle cramps, stiffness, spasms, and fatigue. Stress is an aggravating factor that exacerbates demyelination. This disorder is an autoimmune condition (in which the body’s immune system actually works against its own cells and tissues) and the trigger responsible for it is unknown. Like most autoimmune illnesses, female patients are affected 2 to 3 times more frequently than males. MS is the third most common cause of disability in the United States in individuals 15 to 50 years old. The premature morbidity and productivity lost to this disability results in major financial burdens on the patient, family, and healthcare system. An individual’s quality of life is likewise affected due to restricted mobility, chronic pain, and impaired social cognition that in turn often leads to decreased self-worth, anxiety, and depression. Unfortunately, pharmacological treatment is only modestly effective and is associated with serious side effects such as psychosis, seizures, and brain damage. On the other hand, conventional psychotherapy is a valuable part of MS management as it can help patients reduce chronic distress while improving psychosocial function. To manage chronic stress, some patients have practiced complementary therapies such as Mindfulness Based Interventions (MBIs), which have provided improvements in quality of life, depression, and fatigue. The well-known Mindfulness-Based Stress Reduction program (MBSR) and other MBIs have become increasingly popular at managing different aspects of chronic illness in the last 30 years. Although published research studies of MBIs in MS are scarce, a 2014 review based on 3 studies of good methodological quality with a total of 183 patients indicated improvements in mental health and physical parameters such as fatigue. The beneficial effects of a mindfulness practice may be related to a decrease in emotional dysregulation and stress management as observed in lower levels of the stress hormone cortisol. There is strong evidence of improved activity and high adherence as well as a reduction in patient fatigue due to physical therapy. However, there is currently no definitive evidence for the effects of exercise on cognition in patients with MS. Yoga may also prove to be a viable complementary therapy for MS since it provides the benefits of both physical activity and meditation and also includes breath regulation, which is known to be a useful strategy for pain management. Furthermore, traditional forms of yoga foster the cultivation of awareness, insight and spirituality which may further help patients cope with chronic pain. In fact, yoga has been shown to be as beneficial as aerobic exercise therapy and may be more practical for some MS patients as it is a low-impact form of exercise. Yoga as a therapeutic intervention is now well known to improve outcomes such as self-efficacy, mental health, and quality of life in a variety of conditions and is therefore a viable intervention candidate for MS patients and has been evaluated as such. Yoga and Multiple SclerosisThe first literature review and meta-analysis of studies of yoga for MS examined seven Randomized Control Trials (RCTs) with a total of 670 patients. This 2014 review was conducted by German researchers and a researcher from the Mashad University of Medical Sciences in Iran and revealed short-term benefits of yoga on fatigue and mood outcomes. In addition, yoga group participants reported fewer exacerbations of multiple sclerosis as compared to usual care or exercise treatment subjects. However, the current research has yet to highlight the impact of yoga on more objective physician-rated outcomes such as mobility and cognitive function in patients with MS and there is a potential methodological bias in studies to date. Despite such limitations, there is encouraging evidence that yoga is equally effective as conventional exercise interventions in improving both patient-reported and physician-rated outcomes. The first randomized control trial of yoga in MS was published in 2014 and looked at a 6-month yoga intervention on 69 subjects who were randomized to one of three groups: yoga, exercise, or a control group. Weekly 90-minute modified Iyengar Yoga classes incorporated postures including support from walls and chairs to account for patient fatigue, spasticity, and cerebellar dysfunction. Classes emphasized breathing, relaxation, and meditation during the session and participants were also strongly encouraged to adhere to a daily home practice. The results demonstrated that the yoga program improved fatigue to the same degree as traditional exercise and had the same level of adherence as exercise. A more recent pilot study conducted at a neuro-rehabilitation center in Germany evaluated the impact of a 3-week program of Integrated Yoga and Physical Therapy (IYP) on 11 patients. Participants received an intervention consisting of yogic physical postures, pranayama and meditations along with physical therapy (PT) techniques 5 days a week, for 5 hours each day. Researchers noted a significant improvement in visual reaction time as well as mental health outcomes such as depression and anxiety. Unfortunately, this study did not assess the effects of yoga and physical therapy separately and was limited by a small sample size and the lack of long-term follow-up data. Another study published in 2016 reported on the effects of a six-month yoga program developed at the College of Physical Education in Campinas, Brazil. A total of 12 women who had no prior experience with yoga were assigned to either a control or a yoga training group where they received weekly 60-min yoga classes. The researchers reported significant improvement in measures of postural balance only in the yoga group. Importantly, improvements with the yoga intervention were especially apparent in patients with a higher score on the disability status scale highlighting its feasibility for this population. In summary, studies to date have demonstrated strong short-term and moderate long-term efficacy of yoga in alleviating symptoms in MS patients without significant adverse side-effects. Future research should evaluate changes in immune parameters and investigate which components of yoga practice might be providing the greatest efficacy for improving patient outcome. In addition, cost-effectiveness analyses are needed to assist in justifying the practical clinical implementation of yoga for MS and future research should also address the limitations of small sample size and risk of bias. Such future research efforts would improve our knowledge of the underlying mechanisms of yoga in MS treatment and allow yoga therapists to devise more effective interventions. Nikhil RayburnNikhil Rayburn grew up practicing yoga under mango trees in the tropics. He is a certified Kundalini Yoga teacher and has taught yoga to children and adults in Vermont, New Mexico, Connecticut, India, France, and Mauritius. He is a regular contributor to the Kundalini Research Institute newsletter and explores current yoga research. Sat Bir Singh Khalsa, Ph.D.Sat Bir Singh Khalsa, Ph.D. is the KRI Director of Research, Research Director for the Kripalu Center for Yoga & Health, and Assistant Professor of Medicine at Harvard Medical School. He has practiced a Kundalini Yoga lifestyle since 1973 and is a KRI certified Kundalini Yoga instructor. He has conducted research on yoga for insomnia, stress, anxiety disorders, and yoga in public schools, he is editor in chief of the International Journal of Yoga Therapy and The Principles and Practice of Yoga in Health Care and author of the Harvard Medical School ebook Your Brain on Yoga.




Sat Nam from The Yogi Bhajan Library of Teachings® ThanksgivingJoin us this month as we ‘Experience the Strength of Conscious Community’ with The Yogi Bhajan Library of Teachings® In the darkening December days approaching the Winter Solstice on December 21, we will be exploring ways in which we can create conscious community in our lives through the inspiring words of Yogi Bhajan. We will be raising awareness about the role community plays in our life and at the same time launch our Year End Fund Drive for the Yogi Bhajan Library of Teachings. As people of consciousness, community fills an important part of our lives. It is human nature to seek like-minded spirits, and we find this occurring on many levels – our nuclear family, our Kundalini Yoga community, and the group consciousness of our Spiritual Community. Community is a precious gift, giving us the support and fellowship of others like ourselves. Look for an email from us every other day from December 10- 21 we will journey through the various facets of conscious community and the connection to all parts of our life. As we dive in to the Christmas holidays and turn our attention to coming together with family and friends, buying gifts, and traveling, let these words remind us of the simple gifts we can give ourselves and each other:
Gift yourself peace, tranquility, gift yourself grace and honor, gift yourself few moments of prayer, to purify yourself” Yogi Bhajan December 26, 1997, Fort Lauderdale, FL
As always, thank you so much for your continued support. It’s people like you and me that are keeping this resource evolving and growing in to an online resource of all of these precious teachings. Please let me know if there is anything I can do to improve your experience with the database!
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In Gratitude Shabd Simran Shabd Simran Kaur Adeniji The Yogi Bhajan Library of Teachings® Kundalini Research Institute Email: Find us on Facebook “The Yogi Bhajan Library of Shabd Simran Kaur Adeniji was blessed to be raised in the 3HO community. Originally from Oregon, she attended school in India from the age of 6 years old. Her professional background lies in woman's health and community building, spending many years abroad as a midwife. She is a Conscious Pregnancy Instructor and has a deep love for Yogi Bhajan's teachings. She integrates these precious teachings in her work as a midwife and educator. Today Shabd Simran serves the Yogi Bhajan Library of Teachings® and is a tireless advocate for the Endowment Fund.




We Are KRI - The World Needs Teachers We Are KRIAs I was searching what to write for this article for We Are KRI for the season of Winter Solstice I went to the Yogi Bhajan Library of Teachings® to read his Winter Solstice lectures over the years. I had sat in most of these classes and listened to the words of Yogi Bhajan in person. And as I read the transcribed lectures, I felt myself once more at his feet, humbled by the grace and the simple yet profound message of his teachings. Something he told us from the very beginning, and continued to say throughout his life, I didn’t come to collect students, I came to create teachers. On December 21 1993, in one of his Winter Solstice lectures, he spoke to the hearts of all gathered, “This world needs teachers. This world doesn't need students. This coming Age needs teachers, not the students. That's what I said twenty-five years ago and now, as we are entering the twenty-five-year age of 3HO, we continue on. We have come to teach to make teachers, not to collect students. That theme of ours shall continue. “December 21, 1993 This is even more true in 2016 and I encourage you to read and listen to these lectures. For as the students, teachers, and trainers of Kundalini Yoga as taught by Yogi Bhajan®, we are answering the call to become teachers. From where I sit, the world needs teachers more now than ever. Today’s teachers and trainers are answering the call in over twenty languages. The world needs teachers in all languages and all cultures because the need of the people in this time of stress and confusion is everywhere. Many of you will remember that in the early 1970’s, when Yogi Bhajan first came to the West, he would send Kundalini Yoga instructors out to teach with handwritten notes and whatever kriyas and meditations they had learned in his class. At first there were no manuals, there were no transcribed lectures, there were no recorded mantras. We taught what we had learned to the best of our ability. Now, for the teachers and trainers who speak English, there are dozens of manuals available on the Source and most of these available in EBook format so that you can carry them easily and refer to them while you are teaching. I have had the blessing to work with amazing and talented teachers and trainers from China, Taiwan, Chile, Peru, Bolivia, France, Italy, Thailand, Egypt, South Africa, Burundi, Togo, India, Brazil, Turkey, and more. In these areas of the globe where does not dominate, teachers and trainers often are teaching again with handwritten notes, possibly one translated yoga manual, and little else to support their classes. The students have the same need and the longing for the kriyas, for the Library of Teachings, and for the quotes as we do, but our resources have not caught up to our growth.
We Are KRI
The world needs teachers in all languages and each day manuals, kriyas, meditations, and the hope of this technology is being translated by sevadars into Chinese, Spanish, Vietnamese, Turkish, Taiwanese, Spanish, Thai, Portuguese, Italian just to name a few of the languages where teachers are needed and are answering the call. All these teachers of the world reach out as forklifts to uplift students. These teachers live to give. These teachers and trainers are serving to nourish the students with hope and with this priceless technology. As the teachings of Yogi Bhajan have spread around the globe, the world has grown smaller and smaller. Now is the time to Reach out and Teach Out. If you have translated a poem, a kriya, a prayer of Yogi Bhajan, or anything that other teachers could use in class, from English to any other language, please share it! Send it to Together, we are working to provide these teachings and teacher training to all human beings on the planet all those who long to live a Healthy, Happy, and Holy life, all those who long to be students of this technology of Kundalini Yoga as taught by Yogi Bhajan. This is a closing Prayer by Yogi Bhajan on June 18, 1994 at the end of the first Teacher’s conference that was held in Santa Fe. “Blessed God, these are your children. They have decided to be your Teachers, in your Name, for the service to humanity. Give them the consciousness. Give them the strength. Give them the grace. Give them the discipline. Give them the beauty, bounty and the blessings. Give them all that they need to serve and guide people. Prevail through them, descend on them, impact them, love them, and be in them for their coming. They have served unto Thee for thy Grace. May they be blessed. Sat Nam.” Yogi Bhajan As we enter this season of Winter Solstice in the Northern Hemisphere and as we reach out and teach out to students around the globe, may we offer hope to all people. Sat Nam.


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KRI Happy Holidays Special Recipe Be the star of the celebration with these incredibly delicious cookies! From Vegetables, With Love: Recipes and Tales from a Yogi’s Kitchen Excerpt from: From Vegetables, With Love: Recipes and Tales from a Yogi’s Kitchen (Revised and Expanded New Edition) Siri-Ved Kaur Khalsa Yogi Baba’s Oatmeal Pecan Cookies Yield: dozen 3½” cookies Cookies for grown-ups! These cookies were a customer favorite at my Yogi Eats catering company. Our favorite Yogi Tea spices are present in abundance. Prepare to become addicted! 2 cups (1 pound) unsalted butter, softened 1½ cups maple syrup 1½ cups unrefined sugar 1½ tablespoons vanilla extract ¾ teaspoon salt 1½ teaspoons baking soda 4½ tablespoons cinnamon powder 1 scant tablespoon ground black peppercorns 1 tablespoon ground cardamom 1 tablespoon clove powder 4 tablespoons powdered ginger 1½ teaspoons freshly ground nutmeg 3¾ cups whole wheat pastry or all-purpose flour 8 ounces raisins 8 ounces chopped pecans 5 cups rolled oats Cream butter, sugar, maple syrup, vanilla, baking soda, and salt in a large bowl with an electric mixer. Now, add all the spices to the butter mixture and mix well. Add flour and combine. Lastly, add raisins, pecans, and oats. It should be a good sticky dough. Drop by big tablespoonful (about ping pong ball size of dough) 2 inches apart onto ungreased cookie sheets. Use a spoon or fork to slightly flatten (they will spread a little more when baked), and bake 350° in convection oven or 400° in regular oven, 9–11 minutes.
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MANTRA Personal Guidance through the Power of the Word Author: Bibiji Inderjit Kaur Khalsa, PhD Bhai Sahiba of Sikh Dharma International Clarity-Healing-Intuition-Peace Self-Esteem-Stability-Trust-Wisdom This book contains hundreds of beautiful mantras to recite and repeat for these and other personal needs you face in your life. Sale Price: $33.95


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November 2016


A Note From Nirvair Sat Nam. Greetings from New Mexico. With the cold weather rolling in and Winter Solstice approaching, this is a great time of year to give thanks for all the beautiful things in our lives. Yogi Bhajan often talked about an attitude of gratitude. I am very grateful to the hard working staff here at KRI. We have a wonderful group of Yogis that work here and consciously live Yogi Bhajan’s teachings every day. This consciousness appears in the little things that happen during the day; the random kind word, the expressions of gratitude, the extra effort to make it “right”, and the lovely humility of each person. I am also very appreciative of our KRI Board of Directors. It is a high caliber group of volunteers who love the teachings of Yogi Bhajan. They volunteer their time and resources so that our staff and mission are supported in the important work that they do. You can meet them all here. ThanksgivingYogi Bhajan gave a wonderful Gurdwara lecture on November 24, 1994 about his gratitude for the teachings of higher consciousness brought to us through the Sikh Gurus. He said, “We are grateful that Guru Nanak said Akal Purakh (the Undying Divine One), that Guru Gobind Singh gave us the Rehit (the code of conduct of the Khalsa) to live by, and today we are this reality combined in one person. I feel personally that we will go through changes, through many times, and that this is what history has said to us many millions of years ago; That in every trend, Truth flows. Truth always prevails and the consciousness and the power of man will always lead humanity to its state of grace. Our thanks from the bottom of our heart for the guidance of the Guru that gave us the endurance of spirit, the consciousness of character, the power of forgiveness, the life of gratitude, the attitude of service, and the ability to stand out so we can serve. All this for which we are grateful. This Thanksgiving Day is not to cook a turkey. We are very grateful and this Thanksgiving Day today is to save a turkey. It is a very powerful thing to understand and respect life.” Praana, Praanee, Praanayam Speaking of gratitude. I am grateful for the breath of life. Watch the November monthly video and practice with me! We are practicing a classical Kundalini Yoga as taught by Yogi Bhajan® pranayama (breathing exercise) from the KRI book “Praana, Praanee, Praanayam“. I am really enjoying practicing these monthly kriyas with you. May we all give Thanks for our many blessings. Nirvair Singh Khalsa Nirvair Singh Khalsa CEO KRI




Yoga Research Yoga and Autism: Application and Research By Nikhil Ramburn and Sat Bir Singh Khalsa, Ph.D. Yoga and Autism: Application and ResearchThe term autism has gone from a relatively obscure medical diagnosis to a household word. The autism spectrum disorder (ASD) now includes disorders that were previously considered separate such as Asperger’s syndrome and childhood disintegrative disorder. ASD is a neurodevelopmental disorder that impairs a child's ability to communicate and interact with others. Symptoms vary widely between patients and include restricted repetitive behaviors, interests, and activities. In addition, speech delays are common in children with ASD. Although, the specific causes of ASD have yet to be identified, several risk factors have been identified in the literature research, such as genetics, prenatal and perinatal factors, neuroanatomical abnormalities, and environmental factors. In recent years, the number of children identified with ASD has increased and doctors are better trained to identify ASD even in adulthood. The prevalence of this disorder is global, with approximately 1-3% of all children diagnosed with ASD. Its social impact is devastating. Treatment options for ASD have increased but most interventions are outcome-driven and remain heavily dependent upon meeting insurance standards, often at the detriment of meeting the patient’s multiple overlapping needs. In addition, conventional pharmacological treatments only address the external symptoms such as irritability, depression, and hyperactivity. Pharmacological interventions show no clear benefit in treating core symptoms and have known adverse effects. The non-medical treatment options for comorbid depression and anxiety in ASD primarily includes cognitive behavioral therapy (CBT) and while studies have described positive effects of this intervention, researchers have also highlighted several limitations. Notably, the gains from CBT may be relatively short-lasting and generalization of CBT to real-life situations appears to be limited. Therefore, holistic therapies that address the varying needs of patients, and facilitate the learning of long-lasting skills such as self-management and social awareness are required. Yoga and meditation may prove to be one such holistic intervention. Indeed, meditation positively affects core executive functions such as self-control and cognitive flexibility and this can help patients better handle situations of high executive demand. Meditation has been shown to strengthen inter-hemispheric brain connectivity by increasing activation of the Corpus Callosum, a white matter structure which connects the left and right brain hemisphere. Since ASD patients often suffer from sensory integration dysfunction, they could benefit from more efficient interhemispheric information transfer and the resulting increase in integration of complementary experiences. Furthermore, meditation improves breathing patterns and studies showing changes in hormone levels demonstrate the potential of meditation to change physiological parameters and rhythms. Other traditional forms of yogic meditation employ the use of mantras that act as psychophysical modulators of health. Since language, music, and singing share the same functional networks, singing mantra with music may compensate for deficiencies in language acquisition. In addition, chanting of mantra accompanied by mudras or hand gestures facilitates interhemispheric synchronicity, which is set into motion by rhythmic vocal sounds and breathing patterns. These traditional forms of meditation, which have become known in the west through disciplines such as Kundalini Yoga, are easier to adhere to and to monitor. Apart from the benefits of the breath, mantra, and mudra, yoga also includes body movement and awareness. Physical activity allows children with ASD to learn concepts related to impulse control, the ability to calm the body after activity, and overall self-regulation. In fact, children with ASD often lack coordination and body awareness and yoga movement has been shown to increase vestibular and proprioceptive awareness that can support sustained attention, behavioral regulation, and general body awareness. The repetition and routine of movement sequences such as sun salutations may increase a child’s capacity to carry out motor plans and has the benefit of capitalizing on the patient’s inherent need for structure and repetition. Furthermore, parents who practice alongside their children may also benefit from reduced parenting stress, keeping them from rejecting and becoming over-reactive to their children. A 2015 review of the research on the efficacy of yoga for patients with ASD by Gwynette et al. reveals that so far only two studies published in peer-reviewed journals have implemented a standardized protocol, assessed clinical outcomes, and utilized either a control group or the subjects as their own control. Nevertheless, these studies together with other published trials suggest that yoga interventions may indeed improve core symptoms of ASD and several case studies support this finding despite inherent weaknesses in statistical power, risk of bias in the experimental design, and inconsistent outcome measures. One of the studies in the Gwynette et al. review is a 2011 pilot study from the Saint Francis Hospital and Medical Center in Hartford, Connecticut. The researchers looked at the efficacy of an 8-week yoga, dance, and music therapy program using a group of 24 ASD-diagnosed children aged 3-16 years. While the study reported statistically significant improvements for all subjects in psychological and behavioral characteristics, the multimodal nature of the treatment prevents us from knowing how much the yoga component contributed to efficacy. Another small study in Bengaluru India, applied vigorous warm-ups and loosening practices followed by traditional yoga postures (asana), yogic breathing, and mantra in 12 children with ASD over a period of two academic years. The results confirmed previous reports of qualitative behavior changes including increased tolerance of sitting and adult proximity, and subsequent socialization. Quantitative results showed regularization of aberrant immune activity. In another study, Koenig et al. compared students undergoing a daily 16-week yoga intervention with students who engaged in their standard morning routine. They found that the intervention group showed a reduction of maladaptive behaviors, including irritability, lethargy, social withdrawal, hyperactivity, and noncompliance. Since this was a manualized yoga curriculum, it may serve as a viable behavioral intervention for school-based therapists. Although the study demonstrates the significant impact of yoga interventions on key classroom behaviors among children with ASD, the lack of randomization and absence of blind raters may have contributed to bias in the study. As ASD awareness increases and is more commonly diagnosed, application and testing of holistic therapeutic interventions are important, such as yoga, that address the various needs of the patient. Despite the significant limitations in the research in this new field, the potential efficacy of yoga appears promising. It is a potentially cost-effective therapeutic approach that seems to be well received by ASD patients and their parents and so future research of increasing quantity and quality is warranted. Nikhil RayburnNikhil Rayburn grew up practicing yoga under mango trees in the tropics. He is a certified Kundalini Yoga teacher and has taught yoga to children and adults in Vermont, New Mexico, Connecticut, India, France, and Mauritius. He is a regular contributor to the Kundalini Research Institute newsletter and explores current yoga research.





Sat Bir Singh Khalsa, Ph.D.Sat Bir Singh Khalsa, Ph.D. is the KRI Director of Research, Research Director for the Kripalu Center for Yoga & Health, and Assistant Professor of Medicine at Harvard Medical School. He has practiced a Kundalini Yoga lifestyle since 1973 and is a KRI certified Kundalini Yoga instructor. He has conducted research on yoga for insomnia, stress, anxiety disorders, and yoga in public schools, he is editor in chief of the International Journal of Yoga Therapy and The Principles and Practice of Yoga in Health Care and author of the Harvard Medical School ebook Your Brain on Yoga.






Sat Nam from The Yogi Bhajan Library of Teachings® ThanksgivingFall is one of my favorite times of year here in New Mexico, the beautiful fall colors and the time of coming together with family and community. This month brings the Thanksgiving holiday in the U.S. giving us the opportunity to appreciate all that we have to be grateful for. I want to take a moment to share our deep gratitude for all of our generous donors. You are what make The Yogi Bhajan Library of Teachings® this invaluable resource of Yogi Bhajan’s lectures. Without your contributions, love, and support we would not be able to make these teachings available online to the world for free…Thank you! On Thanksgiving Day in 1971 Yogi Bhajan spoke about the many things we have to be thankful for and offers a beautiful Thanksgiving prayer at the end of the lecture: “According to this western land, today is Thanksgiving Day. It is almost a ritual now. It is a ritual in the sense that we cut down turkeys, sit together in the family, eat and enjoy and feel happy that we are together as a family. But if you go back to the history of this day, the people who landed on this land went through all those days of hardships together that they were not prepared to relate to mentally or physically. Then one fine day they felt they were secure and settled. They knelt down before God in consciousness and thanked Him and ate together whatever was the best food they could get. In this world of ours, we like to give many things without knowing what we are giving. Actually everything is already given to us and we are the custodians of those things. It is in misunderstanding that we think we are the owners of those things. I am giving you this thing, but how did I get it? Why shouldn’t somebody else have it? This whole philosophy is there to remind man that there should be a time in one's life to give away in consciousness for the Supreme Consciousness. That's all it is. Thanksgiving is a day of surrender. It is not a day of surrendering to somebody, it is a day of surrender in your own consciousness. It is a great day. Today we give away our ego and adopt the path of the Supreme Lord Creator in consciousness and we thank Him. As a family we sit together, eat and pray, worship and pray, be together, enjoy, and be happy. It is all prayer. It is a total meditation.” He continues… “Our thanks to every such environment where man is supposed to grow in peace and harmony, in love and tranquility. Our thanks for all that is graceful around us and also our thanks for everything that forces us to become graceful. Our thanks to that negativity that has made us positive. Our thanks to the power that overtakes us, that has given us the power to love and sustain ourselves. Our thanks to all those natural calamities that have given us joy and beauty when we have crossed them. Our thanks to all those sicknesses and weaknesses and laziness that has given us the power to triumph and survive so that we can chant the Holy Naam. Our thanks to all those enemies who made us strong so that we love to live. And our thanks to the Almighty Creator who has created us to go through all this experience in the Holy Name, which prevails through everybody; that Cosmic Power which is the instrument of our life and our dignity; that Adi Shakti of which we all are part of in one brotherhood of pure beings; to that height of consciousness that holds this world. We pray in Thy consciousness, oh Consciousness of all consciousness, that you be with us and bring love, tranquility, and peace to every heart.” Yogi Bhajan, November 20th,1971 Read this complete lecture, which is one of the earliest recorded in 1971. The entire lecture focuses on Thanksgiving and offers so much beautiful wisdom on this topic of gratitude. Thank you again to all of you who make this resource what it is today. Your continued support is what is allowing it to grow and evolve to include all of Yogi Bhajan’s lectures in one free resource. Thank You! Library of Teachings Donation In Gratitude Shabd Simran Shabd Simran Kaur Adeniji The Yogi Bhajan Library of Teachings® Kundalini Research Institute Email: Find us on Facebook “The Yogi Bhajan Library of Shabd Simran Kaur Adeniji was blessed to be raised in the 3HO community. Originally from Oregon, she attended school in India from the age of 6 years old. Her professional background lies in woman's health and community building, spending many years abroad as a midwife. She is a Conscious Pregnancy Instructor and has a deep love for Yogi Bhajan's teachings. She integrates these precious teachings in her work as a midwife and educator. Today Shabd Simran serves the Yogi Bhajan Library of Teachings® and is a tireless advocate for the Endowment Fund.




Seva Sadhana Program in New Mexico – Living and Working in Consciousness By Sat Purkh Kaur Khalsa “The dirt of this land will change your destiny.”–Yogi Bhajan Many of you who are now Teacher Trainers began your life as a yogi in an ashram. You may have longed to create that same ashram experience for your students and your student-teachers. Well, now you can! Hacienda de Guru Ram Das, here in New Mexico - the Land of Enchantment, invites you to participate in Seva Sadhana, a program created to serve people’s spirits while they serve the Mother Ashram. Seva Sadhana Sevadars are invited to create their own ashram experience in our shared housing, while they serve in the Guru Amar Das Community Garden, the community langar, Ishnaan Seva, and the weekly Akhand Path as well as other service projects within the community. SevaThe exchange is physically demanding but incredibly rewarding. For $11-$27 a day or $300 per month, your students can share in the community life of Hacienda de Guru Ram Das. This includes daily Aquarian Sadhana, yoga classes, workshops, community kirtan, and more. We currently have one Nivas available that houses 7 people. We will be opening a second Nivas in the spring that will house an additional 12 or more participants. If you have a student who you think would benefit from our program, and who in turn would be a benefit to the ashram, please send them our way. Or, if you’d like to bring a group of students to do seva together, please contact us. We look forward to creating opportunities for students and teachers to serve together. Many blessings and Sat Nam, FUNDRAISER: Testimonial
I had very few expectations coming to Hacienda de Guru Ram Das Ashram to enjoy some seva. After two weeks the reality of humility and healing that is the blessing of Guru Ram Das unfolded as a reality for me to experience as fully and joyfully as my psyche allowed. Hearing that the soil could heal you if you touched it to your forehead seemed quite far fetched. Yet, while working in the garden a certain serenity and bliss occurred that was not my normal state. Harvesting the vegetables and fruits from this land somehow carried the vibration of the healing tantric energy that the compost infused into the plants and through them to us.


When I attended Sadhana in the ambrosial hours trudging up the hill under the moon and stars the sacredness of the temple felt simultaneously ancient and modern all at the same time.


The friends that I made are lifetime friendships that are unequaled since we lived together, worshiped together, sang together and served together. All on hallowed land.


This truly was an exceptional opportunity to expand my spiritual practice in a protected and supportive environment. I can't wait to come back to the Mother Ashram.


—Siri Om Kaur, Florida, USA
Sat Purkh A writer, editor, poet, singer and songwriter—and a pretty good cook, too—Sat Purkh Kaur Khalsa is a KRI Certified Kundalini Yoga Instructor, Practitioner, and Teacher, as well as a Professional Trainer in the KRI Aquarian Trainer Academy. She has seven albums of sacred music and is also the author of Everyday Grace: The Art of Being a Woman, an introduction to the Women’s Teachings of Yogi Bhajan.








KRI November Recipe of the Month Perfect for Thanksgiving, for Vegans and Everyone Else! From Vegetables, With Love: Recipes and Tales from a Yogi’s Kitchen Excerpt from: From Vegetables, With Love: Recipes and Tales from a Yogi’s Kitchen (Revised and Expanded New Edition) Siri-Ved Kaur Khalsa Tofu-Walnut-Oat Loaf Yield: 1 loaf Purely vegan and super delicious served with Mushroom Gravy with Onions (page 108). Refrigerated leftovers slice up great for sandwiches or burgers too. 20 ounces firm tofu (1½ cartons) ¼ cup ketchup ¼ cup tamari soy sauce 1 tablespoon Dijon mustard ⅓ cup chopped parsley ⅛ teaspoon turmeric ¼ teaspoon black pepper ¾ cup chopped onion (in ¼” dice) 2–3 cloves garlic, minced ¾ cup rolled oats 2 tablespoons nutritional yeast flakes ⅓ cup chopped or ground walnuts Preheat oven to 350°. Drain tofu. Put in a medium mixing bowl and mash with a fork, masher, or hands. Add remaining ingredients and mix well. Lightly oil sides and bottom of a loaf pan. Press tofu mixture into the pan and smooth top surface with hands. Place in a hot oven and bake 1 hour. Wheat-free Mushroom Gravy Yield: 4 cups The key to making a perfect wheat-free gravy is to thicken it with either cornstarch or arrowroot powder. If you use arrowroot powder, once added it is important to cook only long enough to thicken and do not allow it to come to the boiling point; overheating will return it to a watery consistency. With cornstarch you will have a more stable result. ¼ cup ghee or olive oil 1 pound sliced mushrooms ½ bunch green onions, chopped 1 teaspoon minced garlic 4 cups water ½ teaspoon poultry seasoning ½ teaspoon black pepper ¼ cup arrowroot powder or cornstarch 3 tablespoons tamari soy sauce or Bragg Liquid Aminos to taste Heat ghee or oil in a large sauté pan or skillet over medium-high heat. Add mushrooms, onions, and garlic and sauté until browned and soft. Add water, poultry seasoning, and pepper. Bring to boiling point and let simmer few minutes. Turn heat to low. Happy Thanksgiving!!
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