KRI April Newsletter

 


 

A Note From Nirvair KRI March NewsletterSat Nam and greetings from New Mexico! April 22nd is Earth Day. Yogi Bhajan frequently spoke about our sacred relationship to Mother Earth and Mother Nature. Personally, I always appreciated how Yogi Bhajan would relate a concept, like consciously taking care of the earth or recognizing the laws of nature, to a spiritually uplifting instruction. On March 28th, 1978 he said, “If you let your life flow through you, you will not find any pain in your life. This is the universal law. It is a law of Mother Nature; it cannot betray you. Let it be so, so be it. Question is ‘To be, to be’. It is not ‘To be or not to be’. That is the question. If you want to be, let it be and it shall be.” My feeling is that this flow of life can be aided by taking care of your internal and external environments with small or large actions. So, on this Earth Day, join me in making a resolution to be kind to our own nature and our primal mother, the beautiful Earth. Are you called to become an Instructor in Kundalini Yoga as taught by Yogi Bhajan®? If so, you will find many great training programs all over the world. KRI has three Level One Immersion programs coming up pretty soon, and one of them may be right for you. April 14th to May 11th on the beautiful island of Bali, August 4th to August 31st at the source in Espanola, New Mexico USA, and October 20th to November 16th Level One Immersion Training in India, where it all began. See our feature below to read more about this exciting new opportunity in India. Let this be your year to dive into the deep end and become an Instructor. It will transform your life. This year, I have been traveling and participating in Teacher Training programs in Los Angeles, California; Coral Springs, Florida; Minneapolis, Minnesota; and Berlin, Germany. I really enjoy being with everyone and have been using some of the kriyas from our great KRI book, KRIYA in those classes. The students have really enjoyed practicing some of the 70’s and 80’s kriyas that Yogi Bhajan taught. You can find it here in print-book, and here in convenient eBook format. Wishing you and your loved ones health and happiness during the change of the season. All blessings, all ways,

 

Nirvair Singh Khalsa Nirvair Singh Khalsa CEO KRI

 

 

 

 

 

 

 

 

 

 

 


 

Immersion Training in Anandpur Sahib – The City of Bliss Level One Immersion in Anandpur SahibKRI is excited to offer Level One Immersion training in Anandpur Sahib, India, this year October 20th to November 16th. Anandpur Sahib, which means “the city of bliss,” is a small town in northern India where Yogi Bhajan built an elegant home. We are excited to have this beautiful setting for the Immersion program. Anandpur Sahib is a spiritual and historic center for the Sikhs, and it will give you the opportunity to learn first-hand the link between the teachings of Yogi Bhajan and Sikh Dharma. This is an authentic experience of India, living and studying in sacred surroundings. Anandpur Sahib is a holy place where the lives of the villagers revolve around their spiritual practice. Here you will experience India not as a tourist, but as a seeker of knowledge and spiritual awakening. The program will take place at Yogi Bhajan’s home in Anandpur Sahib – Dashmesh Sadan. When you wake up in the early morning, you can hear prayers echoing over the rolling hills, broadcast from a dozen Sikh Gurdwaras and Hindu temples. It is enchanting and an experience of a lifetime. Students will stay for the 28-day residential program in graceful ashram accommodations directly on the site, complete with cotton bedding, hot-water, and western bathrooms. The food is cooked in strict cleanliness, ensuring your health and wellbeing. Excellent cooks prepare a delicious vegetarian diet that supports a deep spiritual practice and keeps you healthy during the training. Vegan and gluten free options are always offered. Historical temples abound on this holy land, and students will have the opportunity to visit sites in the surrounding area. Weekly tours will be offered to places such as Takht Keshgarh Sahib, the fort of Qila Anandgarh Sahib, the fort of Qila Taragarh Sahib, and the ancient Hindu temple of Naina Devi. Do not miss this exciting opportunity to experience Level One Immersion training in India. Registration is now open, and spaces are limited. Make this your year to be a teacher and serve your world.

 

Anandpur Sahib
Immersion Level One The Aquarian Teacher, KRI Level One Teacher Training Program October 20th to November 16th Anandpur Sahib, India http://immersion.kriteachings.org/anandpur/

 


 

Yoga for Enhancing Sports Performance: Making a Better Athlete By Nikhil Ramburn and Sat Bir Singh Khalsa, Ph.D. Making a Better Athlete Athletes get plenty of strength training and often do their stretching, so why would they need yoga? The postural, exercise, and breath-regulation aspects of yoga provide a unique opportunity for core strength training by engaging the entire midsection in order to support one’s body weight. Other physical benefits include improved coordination, proprioception, flexibility, relaxation, deeper respiration, and decreased recovery time from heavy workouts. In addition, the meditative/mindfulness aspects of yoga provide substantive psychological benefits that include improved stress and emotion regulation, improved mindful awareness, enhanced cognition and concentration, and the ability to achieve a flow state. “Flow” refers to an optimal psychological state involving a complete absorption in the task or activity at hand; a state generally coveted by athletes because it is associated with strong positive emotions, including a deep experience of peace, harmony, and unity. Self-regulation and performance enhancement being critical to athletic performance, it is not surprising that an increasing number of professional sports teams are implementing yoga as standard training practice. Specific studies have been supportive of the benefits of yoga for athletes since the 1990s. An early study correlated the benefits of Transcendental Meditation with the improved pistol shooting performance of 30 undergraduate students. Similar improvements were observed in 25 elite shooters by a team of researchers at the Ullevål University Hospital in Oslo, Norway. The researchers observed a greater improvement in competition results among the group that received meditation training when compared to a control group. Another early study from the University of Nevada, observed significant improvements in the running performance of high school long-distance runners after yoga exercises when compared to a control group of a “motivational shouting” exercise intervention. Some studies have focused in on specific physiological benefits that underlie the global improvements with yoga, such as a 2004 study, which was published in the Journal of Strength and Conditioning Research. The researchers observed the effects of a single yoga set on muscle soreness. 24 yoga-trained individuals were compared to a control group of 12 non-yoga-trained volunteers. All participants were female, and the researchers observed that both yoga training and the single yoga session appeared to attenuate peak muscle soreness after a session of eccentric exercise. These findings have significant implications for facilitating faster recovery from muscle soreness in athletes. A 2016 study published in the International Journal of Yoga examined the impact of 10 weeks of yoga on the flexibility and balance of college athletes. 14 soccer players took part in the bi-weekly yoga sessions, whereas the control group, which was comprised of baseball players, did not receive any additional yoga activity. The researchers observed significant gains in flexibility and balance in the yoga group whereas no significant changes were observed in the control group. Another landmark study evaluated the influence of yoga on the postural skills of the Italian short-track speed skating team. Eight men and seven women were given a total of 36 yoga sessions over eight weeks of high volume pre-season training. The researchers observed improvements in 11 of the 14 postural angles analyzed. In addition, no skaters suffered injury from the training volume, and coaches even reported improvements in the efficiency of skating technique. Apart from the improvements in physical performance, yoga also confers the additional cognitive benefits of the meditative/mindfulness aspect of yoga. Applied sport psychology, in its efforts to enhance the competitive performance of athletes, has traditionally emphasized self-control and the elimination of negative thoughts and emotions. Recent evidence suggests, however, that this suppression may actually have the opposite effect of aggravating these thoughts and emotions. Rather, it is suggested that interventions that emphasize acceptance rather than direct change or suppression of cognitive and affective experiences may lead to enhanced athletic performance. A 2017 meta-analysis conducted by the Swiss Federal Institute of Sport and the University of Basel in Switzerland reviewed nine trials with 290 athletes of various disciplines including track athletes, cyclists, dart throwers, rugby players, and hockey players, to name a few. The athletes received a mindfulness intervention that varied from 4 weeks to over 2 years, and researchers found that mindfulness scores consistently improved across the various sport disciplines. In addition, researchers concluded that mindfulness practice can be considered a performance-enhancing training approach in precision sports such as shooting and dart throwing. A recent study published in the Journal of Sport Rehabilitation in 2017 also found sufficient evidence to support the use of mindfulness with student-athletes to aid in managing negative emotions and perceived stress. There is also preliminary evidence that mindfulness-based interventions may reduce injury in the same student-athlete populations. One of the theoretical models that may explain these observed benefits is the effect of mindfulness on rumination and sport-specific coping skills. Researchers from the Center of Research on Welfare, Health, and Sports in Sweden, observed that athletes who are more mindful in daily life tend to regulate their negative emotions and not engage in excessive rumination, which may in turn, improve their coping skills in a variety of sport-related challenges. A preliminary investigation into the effect of mindfulness and flow in elite youth swimmers included a 10-week yoga intervention. Although no statistically significant changes in mindfulness and flow were identified, participants did report perceived improvements in those aspects. Moreover, qualitative data suggested that the yoga intervention resulted in positive improvements on a range of cognitive and physiological aspects. It is possible that study weaknesses of small sample size and yoga practice compliance may have contributed to the nonsignificant quantitative findings. Other studies on higher level psychological benefits have been conducted, such as a pilot project conducted at George Mason University in Virginia, and found that five weeks of hatha yoga sessions resulted in an increase of self-reported mindfulness and greater goal-directed energy when compared to a nonrandomized control group. In summary, studies to date have demonstrated the beneficial effects of yoga on specific components of athletic performance including both physical and cognitive characteristics. Future research should address the previous limitations of small sample sizes, lack of longer-term studies, and in some cases the absence of randomization. Dose response characteristics and the relative contribution to efficacy of the different components of yoga such as physical postures, breathing techniques, and meditation are worthy of additional study. These future trials would further improve our knowledge of the underlying mechanisms of how yoga practice enhances the specific components of athletic performance, which of course has relevance for human performance in the general population.

 

Nikhil 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.

 

 


 

 

The Yogi Bhajan Library of Teachings® Yogi Bhajan and The Gong This month we are celebrating the brilliant advent of spring in the southwest! It is a time of life and renewal, and one of my favorite times. In May, we are hosting our Spring Fund Drive for the Yogi Bhajan Library of Teachings. This year we will be offering “Study the Gong,” six amazing recordings of Yogi Bhajan playing the gong during his classes. Join us May 2nd - May 8th and hear that penetrating vibratory frequency of Yogi Bhajan playing the gong as only he could do. He said on July 5th, 1984, “The gong is very simple. It is an inter-vibratory system. It is the sound of Creativity itself. The gong is nothing more, nothing less. One who plays the gong plays the universe. The gong is not an ordinary thing to play. Out of it came all music, all sounds, and all words. The sound of the gong is the nucleus of the Word.” As a special gift, we will be giving away the e-book, “The Art of the Gong in Kundalini Yoga,” to celebrate the success of the fund drive on May 8th, which is National Teachers’ Day. Even though the searchable database is incredible, the work is not done yet! The focus of The Yogi Bhajan Library of Teachings continues to center on archiving, digitizing, transcribing, and editing the thousands more lectures, kriyas, and yoga sets left to us by Yogi Bhajan. The Yogi Bhajan Library of Teachings is funded by donations from you, the global community of students, teachers, and practitioners. We rely on your donations to make possible our ongoing programs and to undertake important and new initiatives. Donors like you have built this database resource over the past 15 years, and we sincerely hope you will be able to donate again this year.

 

Library of Teachings Donation
In Service, Shabd Simran Shabd Simran Kaur Adeniji, Fundraising Coordinator The Yogi Bhajan Library of Teachings® Kundalini Research Institute Email: donations@kriteachings.org Find us on Facebook “The Yogi Bhajan Library of Teachingswww.libraryofteachings.com

 

 

The Yogi Bhajan Library of Teachings® is a non-profit organization and all donations are tax deductible under IRS code 501(c)(3).

 


 

RAISING CHILDREN WITH VALUES AND VIRTUES We excited to welcome a new monthly column to the KRI newsletter on raising children according the Teachings of Yogi Bhajan. These articles are written by Jugat Guru Singh- Principal and Sarawati Kaur- Vice Principal of Miri Piri Academy. This guidance forms the basis of the educational approach at Miri Piri Academy. Miri Piri AcademyIT BEGINS WITH LOVE A parent’s relationship with their child begins long before birth. A mother intuitively feels her child’s identity floating within her womb, embedded within her own subtle body as soon as the soul arrives and introduces itself to her. But even before conception, she opened herself, calling to the soul's awaiting rebirth. A father’s projection in the conception and birth of his child is no less real. He has set an intention and planted a seed, and he waits and watches to see what it will become. We parents have so much invested in the outcome. Yogi Bhajan stated very clearly ten things that are important for you to give your children:
  • Love them.
  • Build their self-esteem.
  • Challenge them.
  • Listen to them.
  • Expect respect.
  • Limit them.
  • Make God a part of their lives.
  • Develop a sense of learning in them.
  • Help them to be community-minded.
  • Let them go.
With these ten gifts, you help your children develop the values they will need to be successful, service-full, and spiritually aware. As simple as it sounds, it is not always easy to impart these gifts to our children. How can we set aside our own personality, our own fear and limitations, and develop our capacities as parents and educators to provide the environments that will best prepare our children for success in life? The first step is to become very clear about our role as parents. Yogi Bhajan stated it many times in many ways: You are your child’s first teacher.
“Parents are nothing, they are teachers. They are God given teachers. Beyond that, they have no personality because when a child is going to grow up, they are going to go on their own way. Why are you dragging yourself with them? You have to “pay the rent” as parents. Pay the rent. Let the tenants go. When they find their own house give them a blessing, send them a gift, don't create a rift.” Yogi Bhajan KWTC, July 2,1992
The consciousness of a parent is beautifully illustrated in a story from Bibiji Inderjit Kaur’s book, Stories to Win the World, entitled “All things come from God and All things go to God.” In this story, a wise man decides to test the King and his wife, who are rumored to be very spiritual and unattached. He brings them their son’s turban and claims that he has found him dead in the jungle. When he delivers this news, the Queen’s reaction was simple and clear:
“Oh Saint, children are like birds on the branches of a tree. The birds come and rest on the branches in the daytime and when it gets dark, they leave and we don’t know where they go or end up. Life is like day and night. My son came as a bird to rest on the branch of my tree and now that the time has come, he has gone. It is God’s will and his destiny."
Miri Piri AcademyIt is tempting to feel that this child we have conceived, birthed, loved, protected, and nurtured, belongs to us. But these strings of attachment are the greatest betrayal a parent can commit. That beautiful bird, that soul which you have birthed, has its own destiny, and it is your job as a parent only to nurture, protect, teach, and then let them go. The act of letting your children go does not begin at 18 when they set off for university. It begins before that moment of conception, when they were just a thought that had not yet taken the form of a name. From that moment, your relationship with them, soul to soul, has been defined by your choice to bring them into the world for the purpose of either fulfilling your own needs, or serving theirs. Your consciousness about this relationship will shape every interaction with them, every decision you make, and every communication from the first moment they look into your eyes until the day of your death. It all begins with love. But what is love? The highest stage of love is love for the inner being and love with the highest being within the being. – Yogi Bhajan KWTC, July 22, 1987 The word “love” has many meanings, many interpretations, and many facets. When Yogi Bhajan said “love them,” he didn’t mean spoil them, cater to them, or hover over them. He meant that parents should serve and relate to the divine being within their being. You are your child’s first teacher. When you relate to your child’s inner being, when you love and serve their divinity, they begin to develop a relationship with their own soul. This is the beginning of self-love. In practical terms, what does this look like? This means investing in the development of their own self-awareness and their own divinity.
  • Meditate with your children, and teach them to listen to their breath.
  • Take them out in nature to appreciate the beauty of creation. Let them discover the fact that they are a part of that beauty.
  • Teach them to be kind and forgiving to themselves as well as others.
  • Take care to surround them with environments that will serve their highest selves.
  • Teach them to relate to their divine selves, beyond thought or emotion.
Some say that “Love” is not a noun, it is a verb. Loving your children is when you invest your time and attention to serve their divinity. Click here to view the lecture and kriya "Love Without Fear." Study the Teachings of Yogi Bhajan, and hear his words on "love." It all begins with love, and it all starts with you!

 

 

Saraswati Khalsa Saraswati Kaur Khalsa is the Assistant Principal of Miri Piri Academy and has been serving there since 2007. She has been a student of Yogi Bhajan since birth and completed her Level One Kundalini Yoga Teacher training under his guidance. Saraswati holds a Master’s Degree in Social Work and has been working with children and schools since 1998. Her daughter also attends Miri Piri Academy as a student.

 

 

Jugat Guru Singh Jugat Guru Singh Khalsa is the Principal of Miri Piri Academy in Amritsar, India and a KRI Certified Lead Teacher Trainer. From his childhood, he was guided by Yogi Bhajan and has dedicated his life to serving the mission of Yogi Bhajan by helping to shape the next generation into leaders and teachers of this amazing technology. Jugat Guru Singh is a member of the Chardi Kala Jetha, which travels around the world teaching and performing Gurbani Kirtan,including local performances at the Golden Temple.

 

 

 

 

 


 

Mind and Meditation – KRI Level Two Teacher Training Level Two - Mind and Meditation Identify habits, cycles and practices that help and hinder your life in the present, past and future. Deepen your practice of meditation, clarify the relationship between you and your mind, and explore the basic nature and dynamics of the mind. Our relationship to our own mind is pivotal in effectively realizing our true nature and fulfilling our potential. Yogi Bhajan often reminded us that we come to Earth to experience our humanity and recognize the One Infinite being that creates all and which is in all. The greatest power is the ability to act with a Neutral Mind, to use intuition along with applied intelligence and to lean on the Infinite through the sacred science known as prayer. Join Lead Trainer Deva Kaur and Trainers Nirvair Singh, Devinder Kaur, and Ravi Kaur in Espanola, NM from June 24 to July 1, 2018.

 

Immersion Level One The Aquarian Teacher, KRI Level Two Teacher Training Program Mind and Meditation June 24- July 1, 2018 Espanola, New Mexico http://transformation.kundaliniresearchinstitute.org KRI Level One Certification is a prerequisite for this course. Mind and Meditation is one of five required courses for KRI Level Two Practitioner certification.

 

 

 


 

 

Level Three Are You Ready for Level Three? Begin Your Journey this Summer at the Annual Level Three Mela
Level Three Mela Level Three 2018 MELA Dates & Locations The annual gathering for Level Three participants June 10th – 13th 2018 in Espanola, New Mexico, USA July 22nd – 26th 2018 in Chateau Anand, France For more information: LevelThree.KundaliniResearchInstitute.org Email: LevelThree@kriteachings.org

 

 

 

 


 

KRI is Looking for a Few Good People!

 

Kundalini Research Institute KRI is looking to fill vacancies on its Board of Directors. KRI’s mission is to uphold and preserve the authenticity of the Teachings of Yogi Bhajan through training programs, research, and publishing. If you have the drive, energy, and passion to see that these teachings pass on to our future generations, please consider serving on the KRI Board. We are looking for people who love the teachings of Yogi Bhajan, based on personal experience, and have a burning desire to see them available to all people throughout the world. Enthusiasm is the most important characteristic. In addition, some or all of the following skills would contribute to the success of KRI and would be a positive aspect in our board member evaluation and selection:
  • Intellectual capacity to understand the business governed by the board.
  • Interpersonal skills to work well with the other board members.
  • Instinct and good judgment for making strategic decisions.
  • Financial ability to attend meetings- this is a totally voluntary position.
  • Time availability to spend on phone meetings (3-6 per year), travel to our in-person meetings (1-2 per year), and work/study outside of meetings.
  • Prosperity consciousness to be a personal donor to KRI.
  • Fundraising skills to help bring prosperity to KRI.
  • Integrity to do what is right for KRI and our constituents.
  • Historical perspective on KRI’s past and future development.
  • Kundalini Yoga teaching experience, having achieved your teacher training certification through KRI.
  • Familiarity with the business of yoga, such as teaching workshops, running a center, producing and/or selling products.
  • Prior board experience on large or small boards, for profit or nonprofit.
  • Broad geographical representation so that we represent KRI in all parts of the world.
  • Ability to see the business as a whole, from a board perspective, without getting lost in operational detail.
  • Experience in legal or corporate compliance matters.
  • Financial skills and analysis – ability and experience in understanding and analyzing financial reports.

 

If you are interested, please send a request for more information and an application to Gurusahay Singh Khalsa, Board Chair, Kundalini Research Institute Gurusahay@gmail.com

 

 

 


 

 

April 2018 Specials from KRI KRIYAKRIYA Yoga Sets, Meditations & Classic Kriyas From the Early Years of Kundalini Yoga as taught by Yogi Bhajan®
  • Challenging physical kriyas from the 1970’s and 1980’s
  • More than 100 Meditations, including Visualiations, Pranayams, Silent Meditations, and Meditations with Mantra
  • Includes Material from the “Intermediate Manual”, K.R.I.Y.A., Under the Blue Skies and More!
Retail: Formerly $44.95 New lower everyday price: $39.95 / PROMO: $33.96

 


 

Senses of the SoulSenses of the Soul Emotional Therapy for Strength, Healing and Guidance GuruMeher Singh Khalsa Emotions are the senses of your soul. Recognizing emotions as guides and allowing them to help you transcend suffering and thrive will lead to a peaceful, abundant life. Senses of the Soul reveals how to…
  • Allow your emotions to serve you rather than control you.
  • Find answers on you own to solve problems instantly
  • Quit living with pain and past traumas, and resolve issues at their source
  • Trust yourself and maintain personal power within relationships
  • Discover strength in sensitivity and gain control over how you feel
Retail: $29.95 / PROMO: $25.46

 


 

Self KnowledgeSelf Knowledge Kundalini Yoga as taught by Yogi Bhajan® This manual is a gateway to self-knowledge containing a series of Kundalini Yoga Sets and Meditations compiled at the direction of Yogi Bhajan. It contains the tools you can use to experience the totality of your own self. The transformation technology of Kundalini Yoga as taught by Yogi Bhajan offers vast resources for self-knowledge and self-directed growth. Each meditation or set of exercises has an immediate positive impact. Experience knowledge of the vastness of your Self. Yogi Bhajan, Ph.D., Master of Kundalini Yoga Compiled and Illustrated by Harijot Kaur Khalsa Retail: $21.95 / Promo: $18.66

 


 

Timeless Wisdom from Yogi Bhajan DVD Series 3 Kundalini Yoga Class DVDs and 3 Kundalini Yoga Lecture and Meditation DVDs in two complementary mini series Kundalini Yoga Class Series (These all have yoga sets)

 

Kundalini Yoga Lecture and Meditation Series (These are lecture followed by meditation)

 

Retail: $19.95 per DVD / Promo: $16.96
KRI Recipe of the Month for April 2018 BBQ Tempeh Spinach Salad with Orange Vinaigrette From: Happy Belly by Sat Kartar Khalsa
BBQ Tempeh Spinach Salad with Orange Vinaigrette
BBQ Tempeh Spinach Salad with Orange Vinaigrette Makes 4 servings 1 package tempeh 2 oz. apple cider vinegar 2 oz. maple syrup 1 clove garlic, minced 1 tablespoon red chili powder 2 oranges, zested 2 small oranges or 1 large orange, juiced 2 tablespoons balsamic vinegar 2 tablespoons honey 1 clove garlic, peeled ¾ teaspoon salt ¾ teaspoon freshly ground black pepper ¾ cup extra virgin olive oil 10-12 oz. pre washed spinach
BBQ Tempeh Spinach Salad with Orange Vinaigrette
Preheat the oven to 350 degrees F. In the meantime, have your steam basket ready Cut the tempeh in approximately 1 inch cubes, and then steam it for 5 minutes. While the tempeh is steaming, make the BBQ sauce by whisking together apple cider vinegar, maple syrup, minced garlic and chili powder in a bowl. Transfer tempeh to oven glassware and cover with the BBQ sauce. Place in the oven and bake for 15 minutes, then allow it to cool completely. In a blender, combine the orange zest, orange juice, balsamic vinegar, honey, garlic, salt, and pepper. Blend until smooth. With the blender running, add the olive oil in a steady stream until combined. Transfer to a container and store in the refrigerator. To serve, put the spinach in a large bowl. Toss with enough of the vinaigrette to coat the spinach. Add the tempeh, toss again, and serve. SAT’S SECRETS-
Sat Kartar Tempeh is an easily digestible soy protein made from the whole fermented soybean.

 

BBQ sauces are great flavor boosters. If you’d like to experiment, start with the base of equal parts vinegar and a sweetener, a touch of tomato paste, and some garlic. You get great flavor plus the anti-oxidant properties of Lycopene from the tomato.

 

To purchase a copy of Happy Belly, email chefsatk@gmail.com.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


 

KRI March Newsletter

News From KRI - March

Kundalini Research Institute
The Yogi Bhajan Library of Teachings Endowment Fund

 

 


 

A Note From Nirvair KRI March NewsletterSat Nam. Greetings from New Mexico! Spring will bloom for us in a few weeks when the vernal equinox balances light and dark. It is a time of renewal, realizing the strength in optimism and an opportunity to leave the winter behind. With the sun getting warmer and the days getting longer, we at KRI® get excited because it means summer is coming! June, July, and August are when we welcome you into our home and host the summer programs once again. Don’t miss out – this could be your summer in New Mexico! 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. For those interested in ashram living, check out Seva Sadhana's new 40-day program. The summer starts with Sikh Dharma's Camp Miri Piri on June 8th – 12th followed by 3ho's incredible Summer Solstice Sadhana Celebration at Ram Das Puri, June 14th -23rd. Immediately after Summer Solstice Sadhana the KRI programs begin. June 10th - 13th is the Level Three Mela, an inspiring personal journey to Self-Realization. For Level Two Practitioners, it is the next step in refining and evolving your identity as a Teacher. June 13th and 14th will be the Summer Solstice Trainer Forum, an exciting meeting of trainers from all over the world to discuss current issues and share insights. June 24th - July 1st is Level Two Mind and Meditation, one of the five modules of Level Two. And in August, we host the Level One Teacher Training Immersion program August 4th – 31st, 28 amazing days of growth, expansion, and inspiration. At whatever level you join us, 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. Dive in the deep-end and be the person you want to be - become a teacher. And if you are already KRI certified, support your growth and continue to expand! KRI March Newsletter International Women’s Day, March 8 We honor and support all women on this planet, rejoicing in the divine feminine and recognizing the power and beauty of our mothers, sisters, and daughters. In this spirit, we celebrate International Women’s Day on March 8th. Yogi Bhajan was a tireless champion of woman as a spiritual being, and we have books and videos in the Source that are drawn from the amazing Women’s Camps that Yogi Bhajan taught here in New Mexico. We are now giving the KRI Seal of Approval to qualified Specialty Courses KRI supports the spread of the Teachings of Yogi Bhajan® and Kundalini Yoga as Taught by Yogi Bhajan® in as many ways as possible. We already have a system in place for approval of yoga manuals, books, CDs, DVDs, research articles, website content, on-line products, and translations of existing KRI products. Qualified Specialty Courses may now earn the KRI Seal of Approval. We have two courses approved to date. Find out how to get your course approved here, and check out the courses that have already been approved. All the best in all ways. Happy Spring, and I look forward to seeing you this summer!

 

Nirvair Singh Khalsa Nirvair Singh Khalsa CEO KRI

 

 

 

 

 

 

 

 

 

KRI March Newsletter

 

 


 

Level One Immersion Training in New Mexico- This is Your Summer! Level One Immersion Are you the person you want to be? Do you see yourself in that golden light? If you have ever felt the urge to be a teacher, this is your summer to finally dive in the deep-end. It will transform your life and make a difference to everyone around you. Whether you wish to deepen your personal practice of Kundalini Yoga or long to become a certified Kundalini Yoga Instructor, your journey begins here. Join us this summer to become a Certified Instructor of Kundalini Yoga as taught by Yogi Bhajan®. This 27-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 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:
  1. A solid foundation in the science of Kriya and Meditation - You will study the theory and practice of Kundalini Yoga kriyas (yoga sets), asanas, and mudras, and make them part of your own experience. You will learn Kundalini Yoga meditations, mantras, and pranayam (breathing techniques), and experience the power of this technology.
  2. An experience of the yogic lifestyle– Living for 28 days in an 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.
  3. A practical grasp of basic anatomy and physiology – 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.
  4. An understanding of the skills and techniques to become a successful yoga instructor – 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.
  5. An authentic connection to the source of the teachings – You experience the Master’s Touch through DVD classes led by Yogi Bhajan and a personal connection with teachers who studied with him directly. 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.
  6. And finally, the skills and confidence to teach your own Kundalini Yoga class - 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 get to practice teaching to your peers, and you will learn from each other’s classes until you are ready to teach on your own.
  7. Level One Immersion
Experience the personal healing that comes when you explore the depths of this amazing technology. Together, with other people who share your lifestyle and your passion for yoga and meditation, you will grow in ways you cannot imagine. This summer, leave nothing to chance. Become a Certified Instructor of Kundalini Yoga as taught by Yogi Bhajan.

 

 

 

 

 

 

Immersion Level One The Aquarian Teacher, KRI Level One Teacher Training Program August 4- August 31, 2018 Espanola, New Mexico http://immersion.kundaliniresearchinstitute.org Important Note: Fulfillment of the program certification requirements continues through February 2019

 


 

Mind and Meditation – KRI Level Two Teacher Training Level Two - Mind and Meditation 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 Two Teacher Training will deliver you to the next step in your personal development. This summer in New Mexico, KRI is presenting KRI Level Two – Mind and Meditation. This course is an opportunity for you to build your meditative skills and refine your approach to meditation by consciously assessing and commanding the mind. To master the mind, you must master meditation. Give yourself seven 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: Level Two - Mind and Meditation
  • Enhance the depth of your understanding of meditation.
  • Focus on and understand your relationship to your own mind.
  • Increase your ability to observe neutrally, to become still, to clear your mind of distractions and intrigues, to recognize when you establish a state of shuniya, and to recognize the different functional parts of your mind.
  • Experience and practice the use of intuition as a primary skill that comes from Kundalini Yoga and Meditation.
  • Learn the structure of the mind and examine the impersonal minds, guna qualities of the mind, and the nine aspects of the mind.
  • Understand how to use the 27 projections of the mind.
  • Examine how to apply this to your own mind and in your life.
  • Be confident to teach and incorporate these ideas in your classes.
Experience this powerful training in Espanola, where Yogi Bhajan lived and taught. Join Deva Kaur from Florida USA, Devinder Kaur from Canada, Ravi Kaur from South Africa, and Nirvair Singh from KRI for what promises to be a wonderful transformational experience.

 

 

 

 

Immersion Level One The Aquarian Teacher, KRI Level Two Teacher Training Program Mind and Meditation June 24- July 1, 2018 Espanola, New Mexico http://transformation.kundaliniresearchinstitute.org KRI Level One Certification is a prerequisite for this course. Mind and Meditation is one of five required courses for KRI Level Two Practitioner certification.

 

 

 


 

 

Are You Ready for Level Three? - Begin Your Journey this Summer at the Annual Level Three Mela
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. Level Three focuses on the three qualities of a Teacher: Spiritual Maturity, Meditative Mind, and Seva. Level Three participants have said that this program was just what they were looking for in their development as a teacher. The commitment of Level Three, and the support from a community of peers, propels you in your inner evolution. Here are ten good reasons to start Level Three this summer:
  1. Expand Yourself. You teach and serve others every day. Now it is your turn to work on yourself and expand your spirit.
  2. Revitalize your Spirit. Rejuvenate yourself and fill your cup with light, love, and good energy.
  3. Nurture your Heart. Grow your capacity to love though meditation and self-assessment.
  4. Cultivate your Spiritual Maturity. Commit to a 1,000-day journey of self-realization and spiritual growth that will expand your consciousness and deepen your self-mastery.
  5. Develop your Meditative Mind. Dive deep into inner awareness and self-reflection, expanding your capacity for meditation to new heights.
  6. Serve your World. Align your individual passion and purpose with a higher destiny to build communities and serve the greater good.
  7. Discover the Power of Spiritual Support. Experience positive support and genuine trust with a group of your peers who walk with you each step of the 1,000-day sadhana.
  8. Connect to your Teacher. Immerse yourself in the teachings of Yogi Bhajan and discover new ways that this wisdom can penetrate and change your life.
  9. Intensify your Teaching. Deepen your teaching ability, and bring a wealth of knowledge and inspiration that can be shared with all your students.
  10. Answer your Soul’s Calling. Be the teacher that you are destined to be, and make this your summer to start the journey towards being a Level Three teacher.
Level Three "In KRI's Level Three program, one becomes a teacher, a teacher of truth and spirit. You develop the ability to penetrate and communicate through your presence alone and uplift the students through your subtle body. This is the teacher of the Aquarian Age, the Aquarian Teacher. Students experience the truth within them through your intention, projection, and purity. ... Remember - as a Teacher, anything and everything you do must upgrade the other person." Yogi Bhajan, 1996 Testimonials “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.” CLICK HERE to Start Your Application Today Step 1: Application – Deadline extended to March 30, 2018 Step 2: Self-Reflection Form – Due: April 25, 2018 Step 3: Register & Pay for the Mela – Due: May 15, 2018

 

Level Three Mela The Aquarian Teacher, KRI Level Three Teacher Training Program 2018 MELA Dates & Locations The annual gathering for Level Three participants June 10th – 13th 2018 in Espanola, New Mexico, USA July 22nd – 26th 2018 in Chateau Anand, France For more information: LevelThree.KundaliniResearchInstitute.org Email: LevelThree@kriteachings.org

 

 


 

Master Chef Returns to Immersion 2018

 

Level ThreeSat 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 Immersion program.

 


 

Immersion in Anandpur – Save the Date

 

Anandpur Sahib
Immersion Level One SAVE THE DATE KRI Level One Teacher Training Immersion in India Kundalini Yoga as Taught by Yogi Bhajan with Sat Siri Kaur and Amrit Singh October 22nd – November 18th 2018 Dasmesh Sadan Anandpur Sahib, India

 

 

 

 

 


 

Yoga Doesn’t Work if You Don’t Do It: Research on Barriers to Yoga Practice By Nikhil Ramburn and Sat Bir Singh Khalsa, Ph.D.

 

Barriers to Yoga PracticThe usefulness of a medical intervention (either a pharmaceutical or a behavioral treatment) in either clinical practice or research should be evaluated not only by its efficacy but also by its cost-effectiveness, patient acceptability, and treatment adherence. Compliance or adherence describes the degree to which a patient correctly follows the prescribed treatment recommendations. Patient nonadherence can include not accurately carrying out the instructions, such as chanting the wrong mantra or breathing improperly in a yoga intervention, which can be due to misunderstanding the instructions. Nonadherence is also notoriously due to not carrying out the prescribed treatment such as not doing the yoga practice when scheduled, or not doing it for long enough, which is due to a number of factors such as time constraints, forgetting, or even completely ignoring treatment protocols. Apart from being a possible threat to the health of patients, nonadherence also carries a significant economic cost. The field of behavioral medicine views the reasons for nonadherence as ‘barriers’ to the accomplishment of a specified behavioral intervention. Those barriers may be subjectively reported by the patient or objectively measurable and include cultural issues, financial concerns, time constraints, space, and technological limitations. Despite the promise and general popularity of yoga and yoga therapy, there are a number of barriers to yoga practice. One of these is the general public perception that yoga is primarily for women. Surveys in the general public consistently show that 75 to 80 percent of yoga practitioners are female. In fact, according to a 2015 University of Miami study, men are half as likely as women to engage in mindfulness practices. This same study found that those with a higher level of education were more likely to adopt a mindfulness practice and that non-Hispanic blacks and Hispanics were less likely to do so. A 2016 study by researchers from Simon Fraser University in Vancouver, Canada found that time constraint was the most common barrier for yoga practice. Other prevalent barriers include the belief that yoga requires great flexibility, is difficult to practice, and/or that it is unsuitable for special populations such as children, the elderly, or the obese. Those with larger bodies face high levels of stigma in relation to yoga (and physical activity in general) and this may serve as a strong barrier to their participation. Other significant barriers are beliefs that yoga is a religious practice or that it is inconsistent with one’s cultural heritage. On the other extreme, there is even a belief that yoga is nothing but physical postures. Finally, socioeconomic factors such as the cost impediment to yoga classes (such as transportation to classes and child care costs) can deter certain disadvantaged and low socioeconomic status populations from practicing yoga. These barriers are problematic because patients and research participants may entirely withdraw from the treatment before deriving any therapeutic benefits from their yoga practice. Despite the benefits and growing acceptance of yoga and the importance of addressing barriers to practice, the literature has few studies on the factors contributing to the adherence to regular yoga practice. One such study was conducted by the SVYASA yoga university in Bengaluru, India and published in the International Journal of Yoga in 2014. The researchers evaluated students who had undergone a 1-month residential instructors’ course at the yoga university and found that irregularity in lifestyle, family, and occupational commitments were perceived as the strongest barriers to practice. Similarly, a 2009 focus group study of 50 participants from the University of Maryland School of Public Health also found the largest barrier to be lack of time, especially when taking yoga classes. The study included 36 yoga practitioners and one fourth of them found classes to be too costly. For the 14 people who had never previously practiced yoga, negative beliefs about the high level of flexibility required, that yoga is dominated by women or “new age” individuals with alternative lifestyles were significant barriers to participation. A 2013 study by Mary Quilty, Sat Bir Singh Khalsa, and other colleagues highlighted this disparity in demographics for yoga participants. This study surveyed 604 adults who had registered for 4-week beginners' yoga programs within the Yoga Yoga network of studios in Austin, Texas and found the yoga demographics to be primarily female (87 percent), white (88 percent) and college educated (79 percent). Similar to other studies, they again found the primary barrier to practice was time constraints and availability. Interestingly, respondents perceived yoga to be primarily an exercise activity (92 percent), although there was also a strong perception of it being a spiritual activity (73 percent). The main reasons for their participation was for general wellness (81 percent), physical exercise (80 percent) and stress management (73 percent). In fact, 98 percent of participants believed that yoga would improve their health, making this internal motivator a significant facilitator to the practice of yoga. Barriers to Yoga PracticAnother notable study explored the perspectives of students and their classroom teachers on the implementation of a school-based yoga program. Too often, the opinion of these two key stakeholders have been ignored in favor of program implementers. This 2017 study by the University of Cincinnati and Johns Hopkins Bloomberg School of Public Health researchers focused on qualitative perspectives of 22 fifth and sixth-grade students and their teachers after a 16-week school-based mindfulness and yoga program in three public schools. Those schools serve low-income urban communities and therefore provide us with valuable insight into this underserved demographic. In this context, the most frequently mentioned instructor quality valued by youth was “respect,” which the youth associated with “fairness” and “not yelling a lot”. However, conflicts in scheduling was a major challenge to youth program participation since attending yoga required that they miss other activities they enjoyed, such as art class. Although teachers reported positive expectations from the program, factors that could enhance buy-in included training staff on the program goals and generalizing the yoga mindfulness skills into the classroom. While the previous study focused on youth from low-income communities, a recently published 2017 study at Brigham and Women's Hospital and Harvard Medical School (including one of the authors, Sat Bir Singh Khalsa, as part of the research team) investigated the barriers and facilitators to yoga among low-income, racial/ethnic minority adults. Examinations of beliefs surrounding yoga participation among vulnerable populations are lacking in the literature and so this study bridges that gap. Twenty-four adults with and without prior yoga experience were recruited from an urban housing community to participate in an individual interview or focus group. The results highlighted barriers to engagement that included the perception that yoga lacks physicality and weight loss benefits. In addition, subjects talked about fear of injury, lack of perceived ability to perform the exercises, preference for other physical activities, and scheduling difficulties. On the other hand, the facilitators of yoga engagement included having a quality yoga instructor who provides individualized instruction, beginner level classes, and information highlighting the potential benefits of yoga such as stress reduction. It is interesting to note that participants were unsure about whether yoga provided sleep benefits and if the benefit was purely physical exhaustion. Therefore, much work remains in promoting yoga and educating on its benefits and underlying mechanisms. Apart from adequate promotional messaging, in order to address the other significant barriers of cost and time, strategies are being developed to deliver yoga digitally, on demand, and in the comfort of participants’ homes. A 2017 commentary by the PrairieCare Medical Group in Minnesota explored the use of technology-assisted relaxation for pediatric patients that had been prescribed as Mind-Body techniques. Healthcare providers already know that delivering treatments through “play” experiences is an ideal way to provide therapeutic interaction and this is often termed “therapeutic play”. Given the prevalence of video games, children and teens may be particularly suited to therapeutic multimedia games that help them connect with the imagistic, emotional, and sensory elements of the right brain for symptom management and healing. There are currently several interactive mobile apps that promote yoga and other Mind-Body practices such as “Yoga by Teens”, “Take a Chill”, and “Breathing Bubbles”. A recent study published in the Journal of Alternative and Complementary Medicine in 2017 evaluated the feasibility of a home-based TeleYoga intervention on patients with both chronic obstructive pulmonary disease (COPD) and heart failure. Fourteen participants took part in either an 8-week TeleYoga intervention or an educational control group. The yoga classes were transmitted live via an internet connection to the participants’ televisions. The researchers found that the yoga intervention participants were adherent to classes despite technical issues. In addition, these frail patients were able to safely participate, enjoyed the program, and their dyspnea after exercise improved. In conclusion, detailed evaluation of barriers to yoga practice is a new and growing area of research with promising insight into the adherence issues in yoga practice. The common barriers to yoga therapy appear to be time, cost, beliefs about yoga being a religion, impression that yoga is only for women, and fear that yoga requires great flexibility, as well as a lack of clarity as to the benefits of the practice. It is important for yoga therapists and researchers to address these barriers when delivering yoga interventions to ensure adherence and treatment success. Future studies should focus on minorities and men as well as medically underserved and vulnerable populations to better understand their specific barriers. Findings from future research could reveal what catalysts promote the initiation of yoga beyond benefits that most already know. For instance, is hearing about the health merits of yoga sufficient or is experiencing yoga necessary to address barriers to practice?

 

Nikhil 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.

 

 


 

 

KRI Specials of the Month for March 2018 Kundalini Yoga Sadhana GuidelinesKundalini Yoga Sadhana Guidelines 2nd Edition Create Your Daily Spiritual Practice Kundalini Yoga as taught by Yogi Bhajan In this 2nd Edition of Kundalini Yoga Sadhana Guidelines, you’ll find steps toward cultivating the consciousness available by practicing in a group as well as suggestions for developing your own personal sadhana. Open these pages and begin the journey of a lifetime. Retail: $29.95 Promo: $25.46

 


 

New Book! MantraMantra Subtitle: 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. The Mantras in this book have been lovingly collected, translated and commented upon by the devoted wife of Yogi Bhajan, the spiritual teacher who brought Kundalini Yoga to the United States in 1969 and built the extensive 3HO (Happy, Healthy, Holy Organization) worldwide community. Mantra is an important component of Kundalini Yoga as taught by Yogi Bhajan®. Kundalini Yoga teachers follow a variety of spiritual paths, and the mantras in Kundalini Yoga are of a universal nature. They transcend religious belief and embody universal truths that every human being can experience. Retail: $39.95 Promo: $33.96

 


 

The ChakrasThe Chakras Kundalini Yoga as taught by Yogi Bhajan® The chakras are the keys to being human and being happy. In this collection, Yogi Bhajan, the Master of Kundalini Yoga, defines the nature of the chakras, how they work, their interaction, projection and potency with both humor and subtlety, and often surprising candor.

 

Regular Retail: $29.95 Promo: $25.46

 


 

The ChakrasThe Chakras 7 (2 DVD per set) DVD Series “The progressive nature of the human is to succeed…and that is where the science of the chakras came through”

 

 

The First Chakra: Meditation on the First Chakra The Second Chakra: Meditation on the Second Chakra The Third Chakra: Meditation on the Third Chakra The Fourth Chakra: Meditation on the Fourth Chakra and Arti Kriya The Fifth Chakra: Meditation on the Fifth Chakra The Sixth Chakra: Chaar Padh Meditation and Meditation on Being a Yogi The Seventh Chakra: Hissing Meditation for the Glandular System l and ll Regular Retail: $24.95 per 2 DVD Set Promo: $21.21 per 2 DVD Set Or take advantage of our everyday Full Set Special of $130.00 for all 14 DVDs in 7 DVD packaged sets KRI March Recipe of the Month 2018 From: Happy Belly by Sat Kartar Khalsa Sat Kartar Singh will once again be our chef for the 2018 Summer Level 1 Immersion Teacher Training here in New Mexico and we are all looking forward to his wonderful cooking! Mediterranean Roasted Vegetable Orzo with Chick Peas The Vegetables 1 small eggplant, peeled and ¾ inch diced 1 yellow bell pepper, 1 inch diced 1 red bell pepper, 1 inch diced 1 fennel bulb 1 red onion, peeled and 1 inch diced 2 garlic cloves, minced 1 ½ teaspoons kosher salt 1 ½ teaspoons freshly ground black pepper Preheat the oven to 425 degrees F. Toss the eggplant, bell peppers, fennel, onion, and garlic with the olive oil, salt, and pepper on a large pan. Roast for 40 minutes, until browned, turning once with a spatula. The Orzo 1 medium red onion 2 tablespoons fennel seeds 3 tablespoons extra virgin olive oil ½ lb orzo pasta Sautee one red onion and 2 tablespoons fennel seed in 3 tablespoons olive oil slow and low, developing a caramelized flavor. Boil ½ pound orzo separately until al dente, then toss with onion and fennel seed sauté mix. The Chickpeas (garbanzo beans) 1 clove garlic 2 tablespoons extra virgin oil 1 15 oz. can cooked chickpeas 1 tablespoon tahini paste (sesame seed paste) Slow roast garlic in 1 tablespoon olive oil, add 15 oz. cooked chickpeas and stir in 1 tablespoon tahini Mediterranean Flavor Layer Mix 4 scallions, minced (white and green parts) ¼ cup pinoli (pine nuts), toasted ¾ pound feta, ½ inch diced (not crumbled) 15 fresh basil leaves, cut into julienne The Dressing ⅓ cup freshly squeezed lemon juice (2 lemons) ¼ cup extra virgin olive oil 1 teaspoon kosher salt ½ teaspoon freshly ground black pepper Whisk ingredients together To Plate First layer the orzo, then chickpeas, next vegetables, then the flavor layer. Repeat, ending with flavor layer. Decorate plate with dressing in a circle. Garnish with fennel fronds. Sat Kartar Sat’s Secrets- Many people are sensitive to the alkaloids in nightshades like the peppers and eggplant in this recipe. Their bodies react with inflammation or allergy-like symptoms. Avoid these vegetables if you think you are sensitive. Replacements could be butternut squash, okra, or halved baby artichokes. Fennel seeds and bulbs are great digestive aids

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


 

 


NEWSLETTER ARCHIVES
KRI February Newsletter

 

 

 

 


 

A Note From Nirvair Sat Nam. Greetings from New Mexico! Happy New YearBecause of Valentine’s Day, February is always associated with love. It is a good time to think about relationships and love in life. Yogi Bhajan had some wonderful perspectives on this topic. Yogi Bhajan said, “Valentine’s Day. There is a secretary’s day, there is a mom’s day, there is a papa’s day, why do we do all this? It is billions of dollars’ worth of industry because we have yet not understood in the depth of us what love really is. Actually, to be very honest with you, we have not yet found out who we are. What I want to tell you is how easy, not in talk but in experience, how easy it is to find your Self within yourself…. If you can find your balance within yourself, you will be a totally changed and happy person. I am not promising you that your life will not have trouble but you won’t feel the trouble. When you take Tylenol, it doesn’t mean that your headache is gone. The headache is there, the cause is there, but the feeling of that headache is gone. You understand that? When you love, there is no such thing as love. The feeling of love gives you hope that you belong to somebody or somebody belongs to you, which is a status you enjoy.” February 17, 1991 "In love, we never forget. If you love somebody we talk about that person, we remember that person, we make phone calls to that person, we wait for that person, we keep the pictures of that person, we do everything for that person. Exactly the same way is when you love God and Guru. It is the same thing. As it is here, so it is there. Whatever is Brahm, that is what Parabrahm is. Whatever your behavior indicates here, … that indication is what is Divine in you." December 28, 1986 Experience your own loving Divine nature in our monthly meditation. In February, we are practicing the “Heart Shield” meditation from The Mind: Its Projections and Multiple Facets. Yogi Bhajan taught it on November 10, 1980. Practice with me! Are you considering becoming a teacher in Kundalini Yoga as taught by Yogi Bhajan® and studying Yogi Bhajan’s amazing teachings? Now is the time for teachers. We have students coming from all over the world for this training program and I hope that you can join us this August. Registration is open now for our Level One Teacher Training Immersion in New Mexico and our Level Two program this summer, "Mind and Meditation".

 

All Blessings, all the time, Nirvair Singh Khalsa Nirvair Singh Khalsa CEO Kundalini Research Institute

 

 

 

 

 

 

 

 


 

Improving Employee Health and Wellbeing with Residential Yoga Retreat Interventions By Nikhil Ramburn and Sat Bir Singh Khalsa, Ph.D.

 

ObesityThe impact of employee wellbeing on overall productivity has attracted great attention in the last few years. Workers today are increasingly impacted by stress, musculoskeletal conditions (especially back and neck pain), low empowerment, sleep disturbance, low quality of life, low job satisfaction, and a sedentary lifestyle. Reasons for these modern challenges vary but it seems that the rising dependency on volatile global market forces create more pressure to make organizations more profitable, efficient, and accountable. Furthermore, the growth in technology at work, organizational restructuring, and the absence of clearly defined “work” hours have all negatively impacted employee wellbeing. Chronic stress has been a key factor. Research has shown that stress can lead to depression, reduced job satisfaction and disruptions to personal relationships that can all increase the risk of injury to the workers themselves or to the people that their company serves. Stress also negatively impacts high-level cognitive functions, especially attention and memory, and this raises the already high stakes for those professionals who cope with situations that affect human lives on a daily basis. Stress can lead to “burnout,” which has been defined as a syndrome of depersonalization, emotional exhaustion, and a sense of low personal accomplishment. An early theoretical model proposed two processes for the development of burnout. First, long-term job demands from which employees do not fully recover may lead to sustained arousal levels, eventually resulting in exhaustion, which is the energetic component of burnout. The second aspect is the motivational component of burnout, manifesting as reduced motivation, or withdrawal, and acts as a self-protective strategy to prevent further depletion. A revised model included a health impairment process, whereby burnout leads to depression, cardiovascular disease, or psychosomatic complaints. The burnout syndrome is highly prevalent, with fewer than one in every five workers actively engaged in their work. Disengaged employees can be the cause of detrimental corporate outcomes such as poor job performance, low productivity, poor employee interactions, low creativity, absenteeism, presenteeism (on the job but not productive), and high employee turnover. Average adults spend a quarter of their waking lives at work and job satisfaction accounts for a quarter of overall life satisfaction. Happiness at work should not be taken lightly since happiness provides positive benefits for not only the happy individuals themselves but also for their coworkers. In this light, happiness is almost a responsibility to one’s self and one’s coworkers. Indeed, research and site investigations have uncovered enormous financial and human costs associated with unhappy and unhealthy organizations. In one study of MBA students, those who scored high on wellbeing were shown to be superior decision makers, demonstrated better interpersonal behavior, and received higher overall performance ratings. Fortunately, the notion of a healthy workplace has evolved throughout the past 60 years and human resource professionals have begun to prioritize healthy workplace programs as a competitive advantage to curtail rising health care costs, retain employees, and boost employee morale and interpersonal relationships. There is consistent evidence that a good social environment at work is associated with employee wellbeing and some companies are using team-building exercises, facilitated dialogue groups, and improved workspaces to increase the frequency of shared activities between workers. Other businesses are promoting physical activity as a strategic corporate priority to improve worker health and business performance. Employers are also turning to conventional cognitive behavioral interventions to improve worker wellbeing. In fact, a 2017 meta-analysis of digital mental health interventions delivered at work found statistically significant improvements on both psychological wellbeing and work effectiveness scores. Yoga is yet another strategy that provides several of the psychological and physical health benefits mentioned above and, in addition, provides acquisition of a skill of self-regulation of stress and emotion. Its meditative component improves mindfulness that has been associated with improving quality of life and increasing self-compassion. On a deeper level, the philosophical and spiritual component of yoga can help employees increase life’s meaning and purpose. A 2014 review of yoga and exercise interventions in working populations evaluated five yoga studies, which reported improvements in stress and anxiety. They hypothesized that yoga may be superior to exercise interventions. Yoga programs can be delivered in multiple ways. Employees can be enrolled in a residential yoga program at a yoga retreat center allowing for an in-depth exposure to yoga practices and lifestyle in a highly supportive and nurturing environment. Alternatively, yoga can be delivered outside of the workplace at a nonresidential external venue or at home via DVD or an online program. Finally, yoga can be delivered onsite at the workplace. In this article, we focus on residential program research. A study published in the Journal of Alternative and Complementary Medicine in 2016 compared 69 healthy individuals (58 women and 11 men) who were quasi-randomized to either a six-day Ayurvedic intervention of yoga, massage, diet, and journaling or a six-day residential vacation, both at the Chopra Center for Wellbeing at the La Costa Resort in Carlsbad, California. The participants in the program with yoga showed significant and sustained increases in ratings of spirituality and gratitude when compared to the vacation group, which showed no change. Interestingly, the yoga and Ayurveda group also showed increased ratings for self-compassion as well as a reduction in anxiety at the one-month follow-up. These findings suggest that a short-term intensive program in body-mind practices can lead to long term changes in perceived wellbeing. We should also note that the results show that a vacation alone is insufficient to yield sustained improvements in certain aspects of wellbeing. A 2011 study from the Swami Vivekananda Yoga Anusandhana Samsthana University (S-VYASA) in Bengaluru, India further supports the benefits of a residential yoga intervention to enhance wellness. 72 corporate executives from the Oil and Natural Gas Corporation Limited went through 5 days of the Self-Management of Excessive Tension (SMET) program which combined “stimulating” yoga postures and “calming” supine rest practices in a comprehensive residential yoga lifestyle program. Brain wave recordings at baseline and post-intervention showed an increase in delta, theta, alpha, and gamma wave coherence but a decrease in beta waves. The authors concluded that these changes in brain wave coherence may point to heightened states of consciousness and increased wakefulness and vigilance, which are essential components of “executive efficiency.” Furthermore, they suggested that increases in frontal alpha coherence could reflect an enhancement of frontal lobe integration, which would result in greater cognitive flexibility, intelligence, and emotional stability. These findings, in combination with results from an Emotional Quotient (EQ) questionnaire test, indicate that the SMET program improves emotional stability and may have implications for “executive efficiency.” A newly published study in the Journal of Occupational and Environmental Medicine by the coauthor (SBSK) and his colleagues examined the effects of a residential yoga-based program on the psychological health of frontline professionals who work with at-risk individuals in areas such as education, health care, and law enforcement/corrections. This is the first scientific investigation of the “Resilience – Integration - Self-awareness - Engagement” (RISE) program of the Kripalu Center for Yoga & Health that incorporates yoga-based practices with meditation, body scan, mindful communication, healthy nutrition, and sleep. 64 frontline professionals from education, healthcare, human services, and correctional institutions completed a baseline survey before participating in a five-day residential immersion program at the Kripalu Center in Stockbridge, MA. The program included five hours of daily structured sessions of yoga postures and exercises, meditation, breathing techniques, and education about mindful communication specifically targeted for these workers. The study found that participants’ self-reported stress, resilience, positive and negative affects (mood), mindfulness, empowerment, vitality, sleep quality, amount of exercise, and vegetable and fruit intake was significantly improved after participating in the RISE residential program. At the two-month follow-up, all measures remained improved except for duration of exercise. In fact, self-compassion only reached statistical significance at the two-month follow-up, suggesting long-term gains from a short residential yoga intervention. These studies provide preliminary support for the benefits of residential yoga programs for stress reduction, improved behavior, and emotional and physical resilience in working adults. However, it is likely that corporate policymakers may prefer to invest in more economical worksite or home-based interventions, which have also been the focus of a larger number of published research studies. It remains to be seen whether intensive yoga retreat interventions may have better long-term outcomes than home or worksite-based yoga interventions, which would be best evaluated in a head-to-head comparison of a similar intervention in the same population within a single randomized controlled trial. In either case, the appearance of research on yoga in the workplace is a welcome addition to that of the parallel growth of research on yoga in schools and in healthcare.

 

Nikhil 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.

 

 


 

 

The Yogi Bhajan Library of Teachings® Family We hope your New Year is off to a wonderful start! February 14th brings Valentine’s Day in many parts of the world. It gives us a chance to celebrate and value our loved ones and cherish the love that we all have in our lives. In a lecture given on Valentine’s Day in Espanola, New Mexico in 1994, Yogi Bhajan challenges us to make every day Valentine’s Day! “Today is Valentine’s Day. There is a lot to the story, but essential it is a day of love. Somebody became a saint and their love was infinite – so now we send each other cards saying, ‘Be my valentine.’ ‘I am your valentine.’ “We are the valentine! Why can't we be a valentine to each other everyday? Why don’t we just fix that frequency? Why not? We are actually the valentine of each other. We have a vigor, we have a valor, and we have a virtue of life. There is no reason that we should not be a valentine!” Yogi Bhajan February 14, 1994 What a wonderful concept Yogi Bhajan touches on here - to be each other’s valentine each and every day. Act with love, valor, and consciousness not just one day a year but every day. I am setting my intentions for this New Year to make each day a celebration of love. I hope you will join me! Thank you to those of you who support The Yogi Bhajan Library of Teachings! Your gifts are what keep this mission of preserving these teachings thriving and evolving. We continue to add more lectures to the searchable database because of you!

 

Library of Teachings Donation
In Service, Shabd Simran Shabd Simran Kaur Adeniji, Fundraising Coordinator The Yogi Bhajan Library of Teachings® Kundalini Research Institute Email: donations@kriteachings.org Find us on Facebook “The Yogi Bhajan Library of Teachingswww.libraryofteachings.com

 

 

 


 

 

Level Three - 21 Stages of Meditation at Sat Nam Fest April 9-15th
Level Three Programs
The 21 Stages of Meditation is an amazing adventure, giving you tools and experiences to deepen your meditation and come to a profound understanding of your Self. This program will be offered at Sat Nam Fest Joshua Tree this spring, in partnership with the Kundalini Research Institute. Students and teachers from all contemplative traditions are invited. If you are in the Level Three Kundalini Yoga Teacher Training program or are thinking about starting Level Three, now is a great time to take The 21 Stages of Meditation. This training program will fulfill one of the requirements for the Level Three certification. Level Three is a 1,000-day journey that can be started once you have completed Level Two Certification and other pre-requisites. Plan now for starting Level Three by taking 21 Stages or take it while you are in Level Three. During this training program, you will join the entire Sat Nam Fest community for morning sadhana, meals, and evening concerts and you will spend your days exploring the depths of meditation with two powerful KRI teachers - Krishna Kaur and Nirvair Singh. The 21 Stages of Meditation Program may be taken by anyone. You do not need any prior certification and there are no pre-requisites required to attend.
  • Have you just started taking Kundalini Yoga? This program is a great foundation for deepening your understanding of meditation as taught by Yogi Bhajan.
  • Are you a Kundalini Yoga Teacher? This program will deepen your practice and give you new perspectives and techniques to pass on to your classes.
  • Do you practice a different style of meditation? This program will broaden the scope of what you understand meditation to be and open new doors of perception in your life and in your practice.
  • Have you been practicing and teaching Kundalini Yoga for years? This program will reawaken your passion for the practice and provide the groundwork for a new understanding and relationship to your Self.
  • Have you already participated in 21 Stages of Meditation? Taking this program a second or third time could provide you with a profoundly different experience each time. It has been observed by participants who have taken it multiple times that they have learned something different and amazing each time.
In The 21 Stages of Meditation, we will engage in three separate journeys; each journey is comprised of seven stages, taking you step by step into a deeper level of awakening and realization. We will move through the rudimentary skills of meditation to the deeper levels of awareness and integration and finally into identity, projection, and merger in the Infinite Pulse of Creation. Each journey takes 2 days. You can choose to sign up for a single journey, two journeys, or complete all three journeys consecutively.
  • Journey 1: The Crystallized Self (April 9-10)
  • Journey 2: The Expressive Self (April 11-12)
  • Journey 3: The Transcendent Self (April 13-14)

 

 

 

 

 

 

Registration for The 21 Stages of Meditation is now open at Sat Nam Fest Joshua Tree.

 

 

 

Level Three Apply Soon! CLICK HERE to Start Step 1 of Your Application Process Today Extended Deadline: March 30, 2018 2018 MELA Dates & Location The annual gathering for Level Three participants June 10th – 13th: Espanola, New Mexico July 23rd – 25th: Europe For more information about the Level Three Program website: LevelThree.KundaliniResearchInstitute.org email: LevelThree@KriTeachings.org

 

 

 

 


 

 

KRI Specials of the Month for February 2018 Enlightened Bodies Enlightened Bodies Exploring Physical and Subtle Human Anatomy Kundalini Yoga as taught by Yogi Bhajan® Nirmal Lumpkin, LMT and Japa Kaur Khalsa, DOM Enlightened Bodies inspires and elevates the approach and study of the human body, interconnecting anatomy, physiology and ancient yogic teachings. Enlightened Bodies presents the complexities of the body in a refreshing and approachable style, integrating multiple perspectives including:
  • Human Anatomy
  • Ayurveda
  • Kundalini Yoga
  • Traditional Chinese Medicine
  • Self-Care
  • Other lifestyle traditions
This is an essential book for yoga enthusiasts and healthcare practitioners who are looking for a deeper understanding of the human body and ways to incorporate complementary health practices in their treatment plan. Regular Retail: $39.95 Promo: $33.96 Praana, Praanee, Praanayam Praana, Praanee, Praanayam Exploring the Breath Technology of Kundalini Yoga as Taught by Yogi Bhajan ® Compiled from the Teachings of Yogi Bhajan and illustrated by Harijot Kaur Khalsa Praana, Praanee, Praanayam is a collection of Yogi Bhajan's quotes and kriyas gathered from lectures throughout his 35-year teaching career in the West. Yogi Bhajan is a Master of praanic energy and these quotes and kriyas can help you to understand and experience who you truly are in the universe of praana. Regular Retail: $35.00 Promo: $29.75 Kundalini Yoga with the Master DVD Series Kundalini Yoga with the Master DVD Series The Kundalini Yoga with the Master DVD Series is your chance to practice a demanding physical kriya with Yogi Bhajan. The all new picture-in-picture guide shows the proper posture and timing while you are challenged to "Keep Up!" by the Master himself. Volume 1: Energize Your System Featured in Owner’s Manual for the Human Body Among other benefits, this kriya contains exercises to: - energize the heart chakra and stomach - give power to the immune system - adjust the spine - cleanse the liver and purify the blood Volume 2: Balance the Vayus Featured in Owner’s Manual for the Human Body There are five principal Vayus: Praana moving in the heart area; Udaana in the throat; Samaana in the navel region; Apaana in the pelvic floor; and Vyaana which circulates throughout the whole body. This set moves all five Vayus of the body and brings equilibrium to the glandular system. Volume 3: For Mental Balance Featured in Owner’s Manual for the Human Body Concludes with Yogi Bhajan playing the gong while you nap. Yogi Bhajan said that by regularly practicing the first and second exercise in this kriya for three minutes each and then repeating frog pose 108 times you can achieve physical and mental health. Volume 4: Optimum Health Featured in Owner’s Manual for the Human Body Refine your radiance with Optimum Health. This physically demanding set is balanced with great moments of relaxation including an 11 minute nap to Guru Ram Das Lullybye and a gong meditation. Volume 5: Automatic Endurance Featured in the manual Owner's Manual for the Human Body Let this DVD show you: - Conscious breath for total self-purification - The Power of baby pose - How to develop tolerance, grit and nerves of steel Volume 6: Wake Up the Body to Handle Stress and Strain Featured in the manual Owner's Manual for the Human Body This video contains ideal exercises to do in bed or just out of bed first thing in the morning! Volume 7: Yogic Salutations Featured in the manual Self Knowledge This kriya incorporates a variety of salutations including: - Narda Pranaam - Hans Pranaam - Guru Pranaam Volume 8: Massage for the Lymphatic System Featured in the manual Physical Wisdom Stimulating eliminative movement in the lymphatic system is essential to a strong body and healthy immune system. Give your lymphatic system a massage with this original kriya taught by Yogi Bhajan! All DVDs in this series: Regular Retail: $19.95 per DVD Promo: $16.96 per DVD Or get the entire set for the everyday low “set price” of $119.70 (25% off full retail)
KRI February Recipe of the Month 2018 Excerpt From: Man to Man A Journal of Discovery for the Conscious Man Yogi Bhajan, PhD. Garlic Saffron Almond Rice
Garlic Saffron Almond Ric
Enhances creativity 1 cup milk 1 teaspoon saffron 1½ cups basmati rice 6 cloves garlic 2 cups homemade yogurt ½ teaspoon cinnamon 1 teaspoon salt ½ cup almonds 1 Tablespoon ghee Soak saffron in milk overnight. In the morning, blend until smooth. Soak the almonds overnight or in boiling water to remove their skins. Then slice the almonds. Peel and slice the garlic into quarters. Sautee garlic and almonds in ghee. Rinse rice thoroughly. Boil basmati rice in saffron milk and 2 cups of water. Add garlic and almonds, Simmer for 20 minutes. (Add the saffron milk when dish is half-cooked.) It should be eaten with yogurt and the yogurt should always be homemade. To cleanse the internal organs, then eat this dish with Golden Yogurt, using turmeric. In that case, yogurt should be made from golden milk. Boil ½ teaspoon of turmeric in 1 quart of milk. Use this milk to make the yogurt.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


 

KRI January Newsletter

 

 


 

A Note From Nirvair Sat Nam. Greetings from New Mexico! Happy New YearI am looking forward to a great new year with all of you. Speaking of greatness, KRI is honoring two individuals in 2018 who have impacted thousands of people around the world. The KRI Board has selected Sat Kirpal Kaur Khalsa and Tien Nguyen for their many years of service, steadiness, and dedication to Kundalini Yoga as taught by Yogi Bhajan®. These two women have worked tirelessly for the benefit of others with little or no recognition. Sat Kirpal Kaur is one of Yogi Bhajan’s earliest students. Her work can be seen in the International Khalsa Council, in the Khalsa Women’s Training Camp books, and in Miri Piri Academy in India. Tien Nguyen is also a pioneer, bringing the technology of Kundalini Yoga to the peoples of Asia. I am very happy that we can honor them on our website for all of 2018. Read about them here. Start the new year with a gift to yourself from KRI! Check out some of our new products such as the sweet, pocket-sized volume of Yogi Bhajan’s after-class prayers called Blessings: The Power of Prayer. For a powerful experience, try Yogi Bhajan’s Rebirthing Series 1-6 on thumb drive. It is great if your computer does not have a DVD drive and it is easy to bring with you if you travel. Are you looking for a kriya to begin the New Year? It is no surprise that I have a suggestion for you! It is the “Narayan Kriya: Clearing and Clarity for Prosperity” meditation from Yogi Bhajan’s lecture on October 9, 1979. I will be talking about the meditation and mantra, as well as demonstrating it on the video of the month. Here is the PDF of the kriya. And here is one of my favorite version of the mantra chanted by Sat Purkh Kaur from her album Queen Be.

 

Sat Purkh Kaur: Sat Narayan Hari Narayan Sat Narayan Hari Narayan

 

Purchase Sat Purkh's Queen Be -The Goddess Within Here The New Year is all about starting anew. In this December 3, 1999 lecture, Yogi Bhajan talks about how to start. “A ripe apple must not decide when its time has come and it has to be cut and eaten. So, I have done my job. I am ready to go back home, any day. But one thing is, that I have no regret. I have done what I came [to do] and that's enough. I have kept the knowledge pure, I have not altered it. I have not added any ego to it. I have given it freely to all with honesty and I have not initiated anybody to make them my disciple. I have created teachers of tomorrow and if they are monkeys, let them be monkeys. If they are angels, let them be angels. I am me. I served my master well, they served me as a master well and acknowledged the knowledge and practiced it truthfully. Honestly, time will acknowledge them. I am not a party to it… To start a new life, and anybody among you who wants to start a new life, … you have to give up something to get something. Life is very simple.” Student: “I am trying to start a new life…” Yogi Bhajan: “Start! S-T-A-R-T, start. When you have to start, START! Don't wait. ‘I have to …, maybe...’ Forget it. START! And then God will guide you. ‘Start’ should be nothing but start. You know, you press on that start [button]. On the [elevator] they press that start [button], that's it. Nothing misunderstood. Start. “There is no better word than ‘start.’ There is no better word than ‘serve.’ There is no better word than ‘understand.’ Stand under, just do it. There is nothing in your life that you cannot do, but [you have to] do it. What you don't do… ‘I may…, I should…, when…, why…, where…, who…, this…, they are looking…, they are not looking…, maybe…’ It is a waste of time!” Thanks again for a wonderful 2017! It is a new year and a new time for all of us to just start! We are creating the future we want for ourselves, our families, our lifestyle, and our planet. May your New Year be filled with good cheer, blessings, and grace.

 

In God I dwell, Nirvair Singh Khalsa Nirvair Singh Khalsa CEO Kundalini Research Institute

 

 

 

 

 

 

 

 


 

 

Level Three – Open Space Technology. What is it?
Level Three Programs
Level Three is an experience like no other – a 1000-day commitment to the process of self-realization where you discover your authentic identity as a Teacher and deepen your relationship to the Sacred. The program focuses on developing the three qualities of a Spiritual Teacher – spiritual maturity, meditative mind, and seva. One of the requirements of Level Three certification is attending three Melas, the annual Level Three gathering. The Mela is planned by the returning participants and they have been stimulating and inspiring. The possibilities are endless. Open Space Technology (OST) was introduced at the 2016 European Mela as a model of creative leadership and participation. It was very well received and adopted by the New Mexico Mela in 2017. So, what is OST? OST is a way to organize meetings that draws on the strengths and priorities of the participants, engaging everyone, and creating meaningful dialog with tangible results. OST sets the stage for a personally relevant meeting by not creating an initial agenda. Typically, in the first hour of the Mela, the group establishes a working agenda as each individual posts their issues that are important to them on a board. Once the agenda is established, the group disburses into breakout sessions to discuss the topic that interests them the most. And if, once you get into it, you feel you have chosen the wrong topic there is always the “Law of Two Feet.” You are welcome at any time to walk away and join the discussions of another group. There was a wide range of fantastic topics at the Melas last year, both serious and light, that focused on the journey of Level Three. There was even a group who decided to do self-care and take a nap! One breakout session in France decided to meet in the river at Chateau Anand. Anything can happen in OST and it has brought dynamic interaction to the Mela. OST was developed by Harrison Owen who published "Open Space Technology: A User's Guide” in 2008. You can find out more at the website Open Space World.
Level Three Enrollment Has Begun! CLICK HERE to Start Step 1 of Your Application Process Today 2018 MELA Dates & Location The annual gathering for Level Three participants June 10th – 13th: Espanola, New Mexico July 23rd – 25th: Europe For more information about the Level Three Program website: LevelThree.KundaliniResearchInstitute.org email: LevelThree@KriTeachings.org

 

 


 

Yogic Slow Breathing: A Better Way to Ventilate By Nikhil Ramburn and Sat Bir Singh Khalsa, Ph.D.
This article is reprinted from February 2017 and was our most popular article last year.

 

ObesityThe 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 include 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 of the public, who are 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 percent increase in oxygen consumption above baseline, the relaxed breathing that immediately followed showed little indication that the subject had been exerting himself. A thorough 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 yielded 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 southwestern 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 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 Yogi Bhajan Waheguru! It is wonderful to be starting off this New Year on such a high note. We are so grateful for all the donations that came through last month in our Winter Solstice Fund Drive. Thank you!! You and your gifts are what are growing this incredible resource of Yogi Bhajan’s teachings and we are so blessed to have your support. In this lecture from New Year’s Eve 1985, Yogi Bhajan gave us this New Year’s blessing: “It's a new year. Happy New Year and walk tall into a year of prosperity and don't worry. …Our elevated consciousness will carry us through and we should rejoice and share God with others and stand up as men of God, stand up as woman of God, in that grace and bless all. This is my prayer and this is my promise to you - whosoever shall do that, Guru Ram Das shall pray for that person. Time to pray is over. Let the angels and great souls and the avatars and incarnations of God pray for you. You should walk tall and bless all in your innocence with your love for each one's peace and prosperity. I hope you will remember what the time wants … you will be sacred, exalted, beautiful, bountiful… and fulfilled.” Yogi Bhajan, December 31, 1985 What a beautiful reminder at the start of the New Year to stand as men and women of God, elevating others through our actions and words and receiving blessings from Guru Ram Das Ji. May this year be one of prosperity and joy for all of you and may we be able to live up to these words all year. Thank you for continued support to this work of preserving these invaluable teachings!

 

Library of Teachings Donation
In Service, Shabd Simran Shabd Simran Kaur Adeniji, Fundraising Coordinator The Yogi Bhajan Library of Teachings® Kundalini Research Institute Email: donations@kriteachings.org Find us on Facebook “The Yogi Bhajan Library of Teachingswww.libraryofteachings.com

 

 

 


 

 

Breaking Habits and Addictions with SuperHealth®!
From Recovery to Self-Discovery as taught by Yogi Bhajan
by Mukta Kaur Khalsa Mukta In the early 1970s, Yogi Bhajan had a vision of healing the pain of the many young people 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. Equipped with his ancient knowledge of cleansing, herbology, and Kundalini Yoga, he sent me to Tucson, Arizona with the mission of setting up the first SuperHealth® residential drug rehabilitation center. It was an immense amount of work! However, it was highly successful, was accredited by JCAHO, and was rated in the top 10 percent of all programs in the U.S. At the time, this recognition was unheard of and SuperHealth was the first yogic-based treatment to have this distinguished commendation. Today, SuperHealth as addiction medicine continues to be on the cutting edge of recovery protocols. Expanding beyond drugs, SuperHealth also addresses addiction to alcohol, smoking, food, co-dependency, gambling, work, and computers. 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, therapeutic juice formulas, counseling, and the Science of Humanology. Superhealth SuperHealth is the only yogic-based system to be a CEU provider in the medical community. Our integrated approach is changing public opinion. Be part of the change! CEUs are available for yoga teachers, nurses, MFTs, LCSWs, LPCC, LEP, Physical Therapists, and others who are at the forefront of helping others to break addictive habits and behaviors. Invest in yourself and gain a career! Join us for our next Specialty Professional Training, March 17 – 24, 2018 in Espanola, New Mexico as we explore these proven ancient yogic technologies on the path from Recovery to Self-Discovery. Super Health SuperHealth is approved by the National Certified Commission as an Educational and Training provider and awards CEUs to yogic and healthcare professionals and counselors by NAADAC, the State of California Board of Sciences for MFTs, LCSWs, LPCCs & LEPs, Yoga Alliance & IKYTA and approval to award CNEs through the American Holistic Nurses Association. “Superhealth12@gmail.comwww.super-health.net

 

 

 


 

 

KRI Specials of the Month for January 2018 New Book! BlessingsBlessings The Power of Prayer Spoken by Yogi Bhajan The Teachings of Yogi Bhajan This powerful book of blessings and prayers, shared by Yogi Bhajan, provides daily inspirations and guidance for all people of spirit. Read and feel these blessings! They are uplifting, timeless and universal. Oh Designer, Oh Maker, Oh Guide, Oh Guardian, Oh Energy, Oh Infinite: Give this existence the peace, tranquility, honor and grace to understand and then to live in that understanding for happiness. Sat Nam -Yogi Bhajan Regular Retail: $14.95 Promo: $12.71 RebirthingRebirthing Breath, Vitality & Strength Kundalini Yoga as taught by Yogi Bhajan® The idea of rebirthing is to release the subconscious, the storehouse of misery. - Yogi Bhajan Heal the pain and overcome the obstacles which keep you from living your best life-awakened, rejuvenated and present to your purpose. Rebirthing Courses by Yogi Bhajan have long been some of the most talked about classes he offered in his 35 years of teaching in the United States and abroad. For the first time, these kriyas are now available in a single manual along with the lectures that accompanied them. All 32 courses are represented in this manual; and 24 are available in the accompanying DVD Series. Courses include: • Clearing the Magnetic Block from the Womb • Removing the Fears from the Fifth Month in the Womb • Unloading the Pain of Perpetual Memories • Ghost Kriya: Clearing the Ghosts and Opening Intuition • Forgiveness and Unloading the Subconscious Garbage Regular Retail: $39.95 Promo: $33.96 Rebirthing DVDsRebirthing DVD Lecture Series Includes 24 DVDs from the Rebirthing courses, which Yogi Bhajan taught from the fall of 1988 through the spring of 1989 The idea of rebirthing is to release the subconscious, the storehouse of misery. - Yogi Bhajan 1. Rebirthing I 2. Rebirthing II 3. Rebirthing III 4. Rebirthing IV 5. Unloading Your Pain & Fear I 6. Unloading Your Pain & Fear II 7. Unloading the Pain of Perpetual Memories I 8. Unloading the Pain of Perpetual Memories II 9. Release Your Garbage 10. Ardh Kechari Kriya 11. Getting Rid of Transit Memories I 12. Getting Rid of Transit Memories II 13. Removing the Fears from the Fifth Month in the Womb I 14. Removing the Fears from the Fifth Month in the Womb II 15. Clearing the Magnetic Block from the Womb I 16. Clearing the Magnetic Block from the Womb II 17. Cleaning the Clutter of the Mind I 18. Cleaning the Clutter of the Mind II 19. Cleaning the Mind I 20. Cleaning the Mind II 21. Cleaning the Mind for Deep Meditation 22. Letting Go of the Pain of the Seventh Year 23. Clearing the Subconscious Stories 24. Dropping Your Personal Pain plus Bonus DVD: Prosperity Lecture & Meditation Regular Price: $19.95 per DVD Promo: $16.96 These are also sold in 3 sets of 8 each for $120.00 per set, which is 25% off regular retail! New Book! MantraMantra Subtitle: 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. The Mantras in this book have been lovingly collected, translated and commented upon by the devoted wife of Yogi Bhajan, the spiritual teacher who brought Kundalini Yoga to the United States in 1969 and built the extensive 3HO (Happy, Healthy, Holy Organization) worldwide community. Mantra is an important component of Kundalini Yoga as taught by Yogi Bhajan®. Kundalini Yoga teachers follow a variety of spiritual paths, and the mantras in Kundalini Yoga are of a universal nature. They transcend religious belief and embody universal truths that every human being can experience. Retail: $39.95 Promo: $33.96
KRI January Recipe of the Month 2018 Ring in the New Year with this delicious and invigorating yogurt curry! Recipe taken from Foods for Health & Healing Recipes & Remedies Based on the teaching of Yogi Bhajan, PhD YOGURT CURRY
Yogurt Curry
To soothe and strengthen the nervous system, and to please the palate, try this delicious curry. 1 cup basmati rice 3 cups chopped mixed vegetables 1/4 cup minced ginger 2 cloves garlic, minced 2 small onions, finely chopped 1/2 cup ghee 1 1/2 tsp. crushed yogi tea spices (cardamom, peppercorns, cinnamon, and cloves) 1 Tbsp. turmeric 1/4 tsp. oregano seeds 1/2 tsp. cumin seeds 1/4 tsp. ground black pepper 1 tsp. garam masala 1 cup homemade yogurt 1/4 cup garbanzo flour Rinse the rice then add 3 cups water and bring it to a boil. Simmer for about 45 minutes. Steam chopped mixed vegetables until firm but tender. Blend yogurt and garbanzo flour with 1 cup water until smooth. Sauté spices in ghee until golden brown. Add chopped onion, garlic and ginger. Cook slowly until onions are almost falling apart. Stir in yogurt-flour mixture. Simmer until sauce thickens. Serve over rice and steamed vegetables. Serves 4.
KRI December Newsletter

 

News From KRI - December

 


Kundalini Research Institute
The Yogi Bhajan Library of Teachings Endowment Fund

 


 

A Note From Nirvair Sat Nam. Greetings from New Mexico! GratitudeThe end of the calendar year, the month of December, is a very significant time. It is the Winter Solstice, time to go deep within to discover your personal community of the inner self. There are three days of White Tantric Yoga® at Winter Solstice Sadhana. If you cannot make it to 3HO Winter Solstice Sadhana in Florida, visit White Tantric Yoga and pick a place and time to participate next year. Here is what Yogi Bhajan said on December 27, 1972 about participation in White Tantric Yoga soon after he became the sitting Mahan Tantric. “So, what we have to do is this - we have to experience. In White Tantric Yoga, when we complete these exercises and we leave the place of the course, we start being effective in our personality - after forty-days later from doing it. Do you know that? Because the conscious mind penetrates through the subconscious blocks into the universal consciousness. When that penetration takes place, because of what we have done, the reversal period is forty-days and then the light overtakes the personality, clearing the path. Then the individual consciousness is levitated. So, it is not something that you have right now after your participation. You are doing it now, so you can have it anyway. But it is a psychic energy. It is a psyche. It is a soul connection. That is why they call it the science of sound and light. It connects you and it continues with you. You do not leave it. It cannot leave you. You may be negative; you may be positive; it has nothing to do with that. You may have two tons of garbage - if it is going to take away from you twenty pounds - it is going to take away twenty pounds from you anyway.” This is also a time to share what you have earned this year. Support the future of The Yogi Bhajan Library of Teachings® with a donation. Yogi Bhajan was a giver and he inspired us to be givers as well. Here is what he said on July 5, 1983 about the technology of making a 10 percent donation. “That will be the money that will take care of our tomorrow and that is consciously relating to a good tomorrow. So, we want you to give one tenth of your time to God and Guru. We want you also to give one tenth of your time in preaching the truth of the Guru, giving people exercises, helping people, donating your time to people to uplift them. You will not have any trouble - that is what 'Vandchako,' means. It is one of the tenets of the Sikh Dharma, 'Vandchako,' giving one tenth of your time to yourself, one tenth of your time to uplift other people, and one tenth of your possession, or your money, or your earnings, towards other people. Be good through the avenue of God and Guru. If you stretch your mind honestly to that, you will feel great achievement, great fulfillment, and great satisfaction.” Have you been practicing those amazing kriyas from Kundalini Yoga as taught by Yogi Bhajan® that I have been sharing with you in the monthly video meditation? Here are some comments that Yogi Bhajan made on February 19, 1996 about the kriya given for December. “Your psyche will change, your strength of intuition will change, and your capacity to realize will change. If you do this for forty-days and then another forty-days and then another forty-days - something like that - you will find out yourself that you know more than you know because this is right, right here, the halo. You must have seen it in the paintings. This is the seal of knowledge, this is Jupiter, this is ego, and this is how the angle goes. Sat Nam in slow motion. Sat Nam, Wahe Guru, Wahe, so simple. “And the capacity of your psyche is point zero one. You will be surprised to see, it will become two, eight, nine, ten, one point two. You will be so enriched, you will find yourself different. In one hundred twenty days, your life will become different. It is amazing. People had a capacity to change their life from a pauper to a prince and they still do. They have found a secret. They have found a secret … so that their brightness can attract all the opportunity and they can have prosperity.”
Watch the class here on the Yogi Bhajan Library of Teachings
On a personal note, Mukhia Singh Sahib Sada Sat Singh Khalsa passed away on November 12th. He was a great friend, Teacher Trainer and sevadar. Yogi Bhajan loved him dearly and I will miss him. May you have a blessed Winter Solstice celebration and may your holidays be filled with happiness, grace, and fun with family and friends.

 

All blessings, all ways, Nirvair Singh Khalsa Nirvair Singh Khalsa CEO Kundalini Research Institute

 

 

 

 

 

 

 

 


 

 

Remembering Sada Sat Singh
Remembering Sada Sat Singh
Mukhia Singh Sahib Sada Sat Singh Khalsa was a Teacher Trainer and an early student of Yogi Bhajan, studying with him since 1970. He passed away on November 12th, and he will be missed by many friends, teachers, and students. Sada Sat Singh was a co-founder of the Yogi Tea Company and a pioneer in the natural foods industry. He skillfully blended traditional science with yogic and Ayurvedic wisdom to help people experience optimum health, happiness, and a genuine inner connection to the Divine. Sada Sat Singh was the General Director of the International European Yoga Festival each summer in France. Under his leadership, the Yoga Festival has grown to serve hundreds of people around the world. As a Trainer for all levels of Kundalini Yoga as taught by Yogi Bhajan, he guided and mentored several generations of teachers. He taught with wisdom and kindness, and filled his classes with great stories earned from over 45 years of walking the spiritual path. Remembering Sada Sat SinghI Will Miss Him By Sat Simran Kaur Tonight, I got a text message that Sada Sat Singh had transitioned from physical to non-physical. Tonight, I heard a song with lyrics that said: “Legacy. What is a legacy? It’s planting seeds in a garden you never get to see.” Tonight, I felt the loss of one of the gardeners of the Sikh Dharma and 3HO communities. Sada Sat Singh’s legacy has already been set in the many businesses he founded and grew. And in the hearts and minds of the many students that benefited by his knowledge, wisdom, humor, and beneficent nature. His spirit always took precedence over his body and mind. His devotion and reverence for his teacher was his touchstone. He thrived on teaching and serving. He was a great example for those who knew him and will be for those who didn't. I will miss him.

 

 

 


 

 

We are KRI - Leveraging the Wisdom of the Whole for the Good of the Whole By Amrit Singh Khalsa We are KRI Sat Nam! I am so very honored to serve as the new Executive Director for Teacher Trainings here at KRI. Since starting in July, I have enjoyed meeting and speaking to many trainers in the Aquarian Trainer Academy®. There are several big projects affecting teacher training to make you aware of. We are in the process of major revisions to both the Level 1 and Level 2 programs, exploring ways to improve how trainers develop and demonstrate their skills and experience. In support of all of this, we are expanding the communication around, and participation in, how decisions are made relating to teacher training. We are calling the program-revision projects “Level 1 Redux” and “Level 2 Redux.” Both involve examinations of the entire program, including:
  • Re-writing parts of the manuals,
  • Developing new exams,
  • Establishing best practices around many of the presentation areas,
  • Updating kriyas and meditations in the Aquarian Teacher yoga manual, and
  • Compiling online support materials for both trainers and students.
Defining what it means to be a trainer, how one becomes a trainer, and how one maintains their status as a trainer all fall into what we call professional development. We do have a lot of detailed processes in this area, as you in the Aquarian Trainer Academy know already. Over the next year or so, we will be looking at refining many aspects of professional development, such as:
  • Simplifying how you qualify to be a Level 2 Trainer.
  • Redefining how mentorship works and what it means to be a mentor.
  • Making entry into, and movement through, the Academy based more on demonstrated skills and experience rather than prescribed actions or elapsed time. This will mean that there will probably be multiple “pathways” through the academy, making it more flexible for diverse situations without compromising the quality or integrity of the trainers.
  • Creating ongoing requirements, such as CEUs, for everyone including lead trainers.
  • Reimagining the confidential evaluations so that they support our culture of continuous learning and improvement, as individual trainers and organizationally as a global school.
KRI has always operated in a collaborative manner, with volunteers from all over the world participating in various working groups and committees, and a group called the Teacher Training Executive Council (TTEC) meeting twice a year to set policies. With over 750 members in the Aquarian Trainer Academy, we need a more inclusive, transparent, and global way to discuss issues and make decisions. For example, we cannot have a handful of well-intentioned trainers make major changes to the Level 1 program and then just tell everyone else, “Ok, here’s your new program.” People need to be included and have their voices heard! Towards this, we are setting up new avenues for all members of the Academy to participate in decision making. One of these avenues is an online discussion forum called Sutra. There are many lively discussions already happening there around the Level 1 Redux project such as how to bring Kundalini Yoga to underserved communities, the best way to distribute the videos used in our Level 2 courses, and many, many more. There are existing discussion threads (including several in Spanish), and anyone can start their own discussion about any topic related to teacher training that is important to them. If you are a trainer and are not using Sutra yet, please check it out! Do not hesitate to email me for any technical support in getting connected. Another way we are opening up the decision-making process is to set up regional advisory TTEC meetings around the world. Rather than insisting that interested people travel to New Mexico, USA to discuss policy questions, we will have in-person meetings in North America, South America, Asia, and Europe that will be open to any trainer who wants to attend. The outcomes of these regional meetings will flow into the global TTEC meeting, with representatives from each region participating as well. At first, these meetings will be part of the Trainers Forums, but over time will evolve into their own, stand alone, gatherings. These efforts are experiments that we will try out, modify, and adapt to improve our experience of group consciousness. To thrive in the Aquarian Age, we must find ways to leverage the wisdom of the whole for the good of the whole. Together we will work collaboratively so that our Aquarian Teacher programs can adapt quickly to face the changes and challenges of the coming world, while never losing the authenticity and purity of Yogi Bhajan’s teachings. I am excited to be serving the legacy of Yogi Bhajan in this way and I look forward to working with more of you in the future. If you have any comments or questions about anything teacher training related, please email me at amrit@kriteachings.org.

 

Amrit Singh Amrit Singh Khalsa is the Executive Director of Teacher Trainings at KRI. He earned his PhD in Aeronautical Engineering from MIT and worked directly with Yogi Bhajan to coordinate the 3HO legacy businesses and non-profit organizations, including KRI. After the passing of Yogi Bhajan, Amrit Singh served as the Chair of the Board for KRI for 7 years, and its Treasurer for 2 more years. Leaving a successful career in the health-food industry, Amrit is now dedicated full-time to the work of KRI.

 

 

 

 

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Reversing Obesity: Clinical Trials of Yoga Interventions by Sandeep (Anu) Kaur, MS, RDN, RYT-500 and Sat Bir Singh Khalsa, PhD ObesityObesity, an important modifiable risk factor associated with chronic disease, is at epidemic levels in the U.S. with an expected 40 percent increase worldwide by 2030. The rise in obesity is associated with a sedentary lifestyle, dietary choices often high in calories, fat, and sugar, and stress-induced changes in psychophysiology and eating-related behavior. Traditional weight loss strategies focus on dietary changes and exercise, which often result in only short-term weight loss that is ultimately regained. These weight loss approaches typically do not address the role of stress in obesity and do not appear to lead to long-term lifestyle behavior change that is necessary for weight maintenance. The rationale for yoga as an intervention for weight loss is that it is a multicomponent intervention targeting multiple physical, psychological, and behavioral factors. Although more intensive physical yoga exercises and postures result in higher energy expenditure, research studies suggest yoga goes beyond energetics. Yoga practice additionally provides positive changes in breath regulation, stress and emotion regulation, mind-body awareness, mindfulness, and even life purpose and meaning, all of which contribute to addressing the key factors in obesity. Hence, it is not surprising that a number of clinical research trials of yoga interventions have been conducted on obese patients. One of the earliest research trials by Gharote and colleagues (1977) in India evaluated the effects of yoga on obesity via skinfold measurement and estimated body fat. They found a significant reduction in estimated body fat percentage in both men and women after two months of yoga treatment, paving the way for further studies of yoga and obesity as well as other lifestyle diseases such as diabetes. Divekar and colleagues (1978) reported decreased blood glucose and weight loss in individuals with chronic diabetes who practiced yoga outdoors for 45-minutes once a day and utilized slow and rhythmic contraction of muscles and deep slow breathing. Venkatareddy and colleagues (2003) also evaluated the impact of yoga asana and pranayama (breath techniques) on 30 obese Indian women who continued with their regular diet for three months. They too noted a significant reduction in weight and estimated body fat percentage at the end of 30 and 90-days. From the results of these early Indian randomized control trials (RCTs), it was hypothesized that yoga induces hypothalamic changes and conditioned the autonomic nervous system via the hypothalamus to influence other endocrine functions including insulin regulation. In another Indian yoga trial, Bera and colleagues (2003) randomly assigned 153 obese patients to either yoga training in a residential setting (consuming a pure vegetarian diet), a non-residential setting (subjects stayed at home on their usual diet) or a no-treatment control group. The researchers found a significant reduction in anthropometrics such as body weight, hip girth, body fat, and abdominal girth along with increased muscular strength and flexibility in the residential group compared to the other two groups. The authors concluded that yoga may be a more easily accessible form of exercise that can improve impaired musculoskeletal functioning in obese patients. In the U.S., few residential multi-component yoga-based weight loss programs have been conducted. Braun and colleagues (2012) at the Kripalu Center for Yoga & Health evaluated a 5-day weight loss program that incorporated yoga, mindfulness, self-compassion, acceptance, non-dieting, and intuitive eating to promoted long-term weight loss. 37 participants, primarily Caucasian women, middle-aged, with high levels of education and income, and 84 percent classified as obese (Body Mass Index [BMI] ≥ 30), participated in the study. Although physical activity and mood disturbance improved significantly post-program, they did not reach significance at the 3-month follow-up, even though self-reported weight loss was statistically significant at the one-year follow-up. This study points to the potential of a yoga-based approach for obese individuals to foster well-being, stress management, mind-body awareness, improve nutrition choices, eating behavior, and to provide support for a deeper lifestyle change. ObesityOther studies have been starting to look at the impact of in-house residential yoga weight loss programs that include yoga philosophy and Ayurvedic-inspired daily living strategies. Rioux and colleagues (2014) conducted a feasibility study with 12 women to evaluate a weight loss program based on principles of Ayurveda and yoga therapy with an emphasis on self-monitoring of lifestyle behaviors. Participants completed 75-minute supervised yoga classes three times a week and did the yoga practice an additional three times per week at home. There was a 7.1 kg difference between those who followed the program and those who did not. They also reported improved self-efficacy for exercise and diet change at long-term follow-up and improved energy, well-being, quality of life, and self-awareness. In another investigation, Braun and colleagues (2016) also evaluated the effectiveness of an Ayurveda-inspired weight management curricula with both yoga-experienced and yoga-naïve women. This novel pilot revealed improved self-reported psychosocial factors such as mindful eating and body image in both overweight/obese yoga-naïve and yoga-experienced women. These preliminary data suggest that group-based yoga weight management programs that include yoga and Ayurvedic lifestyle principles may help with weight maintenance. More recently, Cramer and colleagues (2016) in Germany looked at the effect of yoga on abdominal circumference and other anthropometrics in 60 women with an abdominal circumference ≥ 35 inches and BMI ≥ 25 who were randomly assigned to either a 12-week yoga intervention or a no-treatment control. The researchers observed a significant reduction in waist circumference with the yoga intervention group compared to the untreated control group in addition to positive effects with the yoga intervention on anthropometric measures such as reduced waist-hip ratio, body weight, BMI, and percentage of body muscle. Yoga also improved participants self-reported mental and physical wellbeing, self-esteem, and perceived stress. Overall, a review of the literature on yoga for weight loss in obese individuals postulate that enhanced awareness brought on by yoga leads to healthier food choices, slower and more mindful eating, and ultimately healthy body mass index. A major limitation of the RCTs were the small sample sizes and the limited methodology reporting on specific yoga techniques used. In a comprehensive meta-analysis on RCTs done for yoga and weight management, an analysis of 30 published research trials with a total of 2,173 participants indicated that yoga was considered a safe and effective intervention to reduce BMI in in otherwise healthy adults who were overweight or obese. Key factors that may play a role in yoga’s effectiveness in weight loss and maintenance are duration of practice, frequency, dietary elements, and the residential or home practice aspect. In summary, the research published to date suggests that yoga can be an acceptable, safe, noninvasive, low-risk, and effective treatment option for obesity, reducing BMI and other anthropometric measures in obese or overweight adults. Importantly, yoga appears to affect key underlying risk factors including stress, emotion, mind-body awareness, and overall lifestyle behaviors. Additionally, the efficacy of yoga may possibly be supplemented and enhanced by interventions in residential treatment settings and by the additional incorporation of Ayurveda. Future yoga research with stronger research protocols will offer clarity and possibly confirm these preliminary findings that yoga can play an important role in the successful long-term treatment of obesity. An example of an ongoing trial in this direction is a comprehensive, country-wide study of yoga for obesity in India by the Patanjali Research Foundation led by yoga researcher Shirley Telles with a proposed sample size of 7,000 participants measuring anthropometric, biochemical, and psychological outcomes with a long-term, one-year follow-up.

 

Sandeep Sandeep (Anu) Kaur is a KRI certified Kundalini Yoga instructor and teaches yoga to cancer survivors and health professionals in the Washington DC Metropolitan area. She holds a Bachelor of Science degree in Psychology with a specialization in Physiology and a minor in Biology from George Mason University. She earned a Master of Science in Dietetics and Nutrition from James Madison University and completed her Dietetic Internship at the Medical College of Virginia. She is a Registered Dietitian Nutritionist, Certified Wellcoach and a Registered Yoga Teacher (RYT-500).

 

 

 

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.

 

 

 


 

Level Three Enrollment Has Begun!
Level Three Programs Apply by Dec 31, 2017 and receive a Free E-book of your choice from KRI
What is the Level Three Journey and Why Begin?
Level Three is a 1000-day commitment to the process of Self-Realization through the engagement of three qualities: Spiritual Maturity, Meditative Mind, and Seva. Level Three participants have said that this program was just what they were looking for in their development as a teacher. The commitment of Level Three, and the support from a community of peers, propels you in your inner evolution. Level Three graduates have said that the program: 1. Expands and revitalizes your spirit. 2. Deepens your self-reflection and personal assessment to increase your spiritual maturity. 3. Intensifies your meditative experience and expands your consciousness. 4. Nurtures your heart and grows your capacity to love. 5. Aligns your individual passion and purpose with a higher destiny to serve and build communities. 6. Provides peer support and allows trust to build between teachers. 7. Creates life-long friendships and bonds based on shared goals. 8. Supports you to break through blocks and open your heart to everything life has to offer. 9. Connects you with a cozy gathering of peers on the journey to self-realization. 10. Allows you to immerse in the Aquarian process of open space technology.
CLICK HERE to Start Step 1 of Your Application Process Today 2018 MELA Dates & Location The annual gathering for Level Three participants June 10th – 13th: Espanola, New Mexico July 23rd – 25th: Europe For more information about the Level Three Program website: LevelThree.KundaliniResearchInstitute.org email: LevelThree@KriTeachings.org

 

Level Three Programs Level Three Programs

 

 


 

 

The Yogi Bhajan Library of Teachings
Study the Circumvent Force

 

Join us this month as we “Study the Circumvent Force” with The Yogi Bhajan Library of Teachings®. In the early 1970s, Yogi Bhajan taught about the Circumvent Force to explain the attributes and power of the 8th chakra, the aura. Over the next few years he taught extensively about the Circumvent Force, a concept we have not explored very deeply until now! In the days leading up to Winter Solstice on December 21st, we will be studying these powerful teachings that have been uncovered in the Library of Teachings by Hargopal Kaur Khalsa. You will enjoy the teaching style and syntax of Yogi Bhajan from the early 70s, only months after he came to the west from India. Look for our daily emails December 16th- 21st, as we journey through the various facets of the Circumvent Force and how it impacts our lives. “Those people who are humble, affectionate, serving, and they breathe the Divine Force among themselves, they have made-up their minds to concentrate on one breath and pray to the Universal Spirit by tuning themselves inward. Not only their own magnetic field, their electric power, gets charged because of their life force, their circumvent force become so strong that it can keep all the negative forces away and they can change the destiny of others.” Yogi Bhajan, January 1, 1970 As always, thank you so much for your continued support of The Yogi Bhajan Library of Teachings, your gifts are the fuel that keep this resource growing and thriving. As 2017 comes to a close, we pray that you and your loved ones are blessed with health, prosperity, and abundance. Waheguru!

 

Library of Teachings Donation
In Gratitude, Shabd Simran Shabd Simran Kaur Adeniji, Fundraising Coordinator The Yogi Bhajan Library of Teachings® Kundalini Research Institute Email: donations@kriteachings.org Find us on Facebook “The Yogi Bhajan Library of Teachingswww.libraryofteachings.com

 

 

 

 


 

 

2017 Holiday Gift Guide Holiday Gift Guide Holiday Gift Guide

 

Save 15% off any one(1) item from the store. (Excludes: Already bundle/packaged items, Downloadable items, and eBooks)

 

 

Holiday Gift Guide Save 20% off any three(3) or more items from the store. (Excludes: Already bundle/packaged items, Downloadable items, and eBooks)

 

Holiday Gift Guide

 

Do you want to give that perfect gift but don’t know what they want? Why not give them a KRI Gift Card! Let your family, friends and loved ones choose their favorite Book, DVD, Yoga Manual, and More!

 

Purchase and send them a KRI Gift Card Today!

 

 

Save 15% and more this holiday season! To see all our products and gifts for the holidays, visit The Source Today! Celebrate the Season with Cookies! Taken from From Vegetables with Love Recipes and Tales from a Yogi’s Kitchen Revised and Expanded New Edition By Siri-Ved Kaur Khalsa Lily Ananda Cookies— Cream Cheese Pastry Blissful Bites
Tofu-Walnut-Oat Loaf
Yield: about 120 dainty cookies Ananda means bliss! These exquisite, flaky, and absolutely scrumptious little temptations melt in your mouth and just might raise your kundalini. My favorites are made with raspberry or apricot preserves. 2 cups unbleached flour 1 cup cold sweet butter, cut into ¼-inch pats 1½ 8-ounce packages cream cheese, cut in ½-inch cubes 12 ounces fruit preserves or jam Place all ingredients, except jam, into a food processor and process, using short pulses, until dough starts to lump together. Divide into 4 balls, wrap in plastic and refrigerate for 1 hour. Roll one ball of dough out at a time, on a lightly floured surface to an approximate 11-inch square. Cut into 2-inch rounds (refrigerate scraps and re-roll). Place ¼ teaspoon of jam in the center of each round. Roll each into a cone, gently pinching the ends to seal the seam. Give each a slight twist and curve so they resemble the shape of an Easter lily. Place seam-side-down on ungreased cookie sheet. 1 inch apart, and bake at 325° for about 10 minutes, or until very lightly browned. Toasted Coconut & Sesame Cookies
Tofu-Walnut-Oat Loaf
Yield: about 3 dozen 1 cup sesame seeds ¾ cup shredded coconut 2 cups sifted flour 1 teaspoon baking powder ½ teaspoon baking soda ¼ teaspoon salt ¾ cup ghee ½ cup honey 1 teaspoon arrowroot powder dissolved in 1 tablespoon water 1 teaspoon lemon zest Roast sesame seeds and coconut in a large dry skillet over a medium flame, stirring frequently, until coconut is mostly tinged golden brown (about 5 minutes). Set aside. Sift flour with other dry ingredients. In a separate bowl beat together ghee, honey, and arrowroot-water mixture until light and creamy. Add lemon zest, toasted sesame seeds, and coconut. Mix well and then add sifted dry ingredients. Shape into small balls (about 1 tablespoon dough each) and place on a lightly greased cookie sheet. Flatten with a fork. Bake at 350° for 10–15 minutes.

 

 

 

 

 

 

 

 

 

 

 


 

KRI October Newsletter
News From KRI


Kundalini Research Institute

The Yogi Bhajan Library of Teachings Endowment Fund








A Note From Nirvair

Sat Nam and greetings from New Mexico.

Guru Ram Das Yogi Bhajan loved Guru Ram Das as his Guru – the one who brought him from darkness to light. In October, we remember with love the passing of Yogi Bhajan on October 6th and also we celebrate the birthday of Guru Ram Das with devotion on October 9th. Guru Ram Das was a humble man, a great saint, and a selfless healer.

Once, Yogi Bhajan was asked. “Why Guru Ram Das?” In a lecture dated October 4, 1987, Yogi Bhajan answered,

“I said, ‘Yes, because the combination of the imperialness and the spiritual-ness.’ I am using two words. Combine them into one personality, as a total identity and blend, and that was the personality of Guru Ram Das.

“You look now at all sages, all messengers of God, all holy men, all identities, all great people, all avatars, whatever you want to see they shall be one thing in common, either they lived very unattached with the earth and guided and denounced, or they ruled and pronounced.

“Now starts a new era in the spiritual world; that of Guru Ram Das. He announced and pronounced God is bhakti and shakti blended in one identity and that is the essence of Guru Ram Das…

“This is the first time you are supposed to be spiritual, real and regal, and not an orphan before your desires. You do not know a real orphan. A real orphan is the one who has no control on his desires, who is weak within himself, who cannot command his grace against the race of time and space. What an unfortunate animal is that! That is why Guru Ram Das personality stands as a light. He tells us, 'Be spiritual, be regal.' In the duality of the world don't let your personality fall apart.”

North America has experienced floods, earthquakes, and hurricanes recently. Our prayers and blessings go out to all those who have been affected by those events. This is a wonderful time to chant the mantra “Guru Guru Wahe Guru, Guru Ram Das Guru.” It always fills me up with comfort and ease. As Yogi Bhajan said,

“My prayer is this - you have walked unto the house of Guru Ram Das. May you love Guru Ram Das, may you feel Guru Ram Das, may you trust Guru Ram Das, may you be with Guru Ram Das, may you understand Guru Ram Das, and may you explore and not ignore Guru Ram Das. May you understand in the thought, action, deed, form, projection, reality, non-reality, and Divinity or Infinity, that you are nothing but a friend of Guru Ram Das, a student of Guru Ram Das.” March 5, 1989.



All the best with blessings,

Nirvair Singh Khalsa
Nirvair Singh Khalsa
CEO Kundalini Research Institute








We Are We, We Are One - Making KRI Teacher Training LGBTQ Inclusive
By DukhNiwaran Kaur Khalsa

A lot has been happening in our community over the past year around the topic of LGBTQ inclusion. There have been discussions, trainings, classes, and gatherings all resulting in positive changes that have significant impact.

We are we and we are OneStudents, teachers, and trainers talked and KRI listened. Questions like these have popped up about how to address LGBTQ-reality in classes and teacher trainings: How do the Humanology teachings apply to same-sex couples? How do we teach mudras and postures that have gendered variations to yogis who identify as gender-fluid or non-binary?

In the process of updating and rewriting the Level One Aquarian Teacher Manual, KRI decided to address these questions. We formed a committee and got input from LGBTQ yogis from around the world to look at the depth of Yogi Bhajan’s teachings while including realities that he didn’t address. Without changing the teachings, we created a living draft of the Humanology chapter of the manual to include LGBTQ-reality. We took this draft to Teacher’s forums at Solstices and the European Yoga Festival. There we worked on basic training in understanding LGBTQ-reality and developed best practices for delivering these inclusive teachings.

This opening up has created changes in our community to be more expansive and inclusive yielding some very positive results. Here are some of the many things that have happened this year alone:

  • Summer Solstice 2016 – Valarie Kaur spoke about LGBTQ human rights as the featured speaker at Peace Prayer Day. This was the first time LGBTQ human rights were addressed from the Tantric Shelter stage at Solstice.
  •  

  • Presentations on How to Make Yoga Classes and Teacher Trainings More LGBTQ Friendly were given at Trainers’ Forums at Summer and Winter Solstices, and the European Yoga Festival in 2016 and 2017.
  •  

  • Level 3 Mela observed a moment of silence to commemorate the anniversary of the Orlando Pulse Nightclub mass shooting on June 12th, 2017.
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  • Summer Solstice 2017, LGBTQ classes were on the schedule for the first time. Feedback from LGBTQ Solstice participants was powerful and positive. First-time attendees said they felt like they could be themselves there and that their decision to attend was bolstered by the presence of these classes.
  • European Yoga Festival and 3HO Summer and Winter Solstices are adding a 3rd category to their “gender” question on registration forms. Both will include an “other” category. 3HO is offering a fill in the blank option when other is selected.
  •  

  • August 2017 – IKYTA, as part of their Teachings for Teachers series, released a video on how to make Kundalini Yoga classes more LGBTQ friendly.


We are we and we are One Our communities are beginning to openly reflect the values we espouse from the teachings of Yogi Bhajan – “We are we and we are One”. We look forward to creating a truly diverse and inclusive world of Kundalini Yoga.

DukhNiwaran Kaur Khalsa
SS DukhNiwaran Kaur Khalsa is a Nationally Certified Massage Therapist (since 1998), Professional Kundalini Yoga Teacher Trainer (since 2008) and Sikh Dharma Minister (ordained 2016). Her work focuses on helping people transform their lives through the wisdom of the body and spirit. Her work integrates massage therapy, Kundalini Yoga, meditation, breath-work, energy work, and conversation to help heal wounds our body/mind holds and elevate the spirit. She founded the Radiance Yoga + Oneness Center in Chicago where she lives with her wife of 28 years.





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Yoga and Pain Management: An Ancient Strategy for a Modern Healthcare Challenge
by Nikhil Ramburn and Sat Bir Singh Khalsa, Ph.D.

Pain Management


The understanding of pain proposed by the International Association for the Study of Pain has remained unchanged since its first publication in 1979. It is defined as “an unpleasant sensory and emotional experience associated with actual or potential tissue damage, or described in terms of such damage.” Unfortunately, the neurobiological complexity of pain is not fully conveyed by this definition. Unpleasant stimuli are picked up by peripheral sensors, called nociceptors, which innervate the skin, deep tissues, and internal organs. Nerve cell conduits (axons), which can be myelinated (covered in a white insulating sheath) for rapid signal conduction or unmyelinated (which carry signals for slow, burning pain), transmit the stimuli through the dorsal horn of the spinal cord to the brain. While the brain’s somatosensory cortex is important for pain localization, a large network comprising the insula, anterior cingulate cortex, prefrontal cortex, and the thalamus is activated during acute pain experience. This was traditionally called the “pain matrix.”

However, contemporary scientific models acknowledge that pain is not a direct result of nociceptive input and the simple pain pathway highlighted above. Scientists know that our perception is critically determined by behavioral and psychological expectations and can be modified through learning. The most impressive and extensively studied example of this phenomenon is in placebo analgesics. In placebo studies, patients with agonizing pain report complete pain relief after the administration of a sugar pill that they are led to believe is a powerful painkiller. Since pain is an actively constructed experience, that can be modified through learning, some scientists propose an educational approach to treatment. The objective in this strategy is to shift the patient’s conceptualization of pain from a marker of tissue damage to that of a perceived need to protect the body tissue. This process is termed “functional pain literacy” and includes teaching the patient that pain and nociception (unpleasant signals) are not the same thing.

Despite advances in the field of educational psychology to modify our perception of pain, chronic pain is one of the most common conditions worldwide affecting 20 percent of the world’s population. It is estimated that it costs the United States between $560 to $635 billion annually to care for those with chronic pain, exceeding the healthcare costs associated with cardiovascular disease, diabetes, and cancer combined. These facts highlight the need for effective pain regulation strategies in modern medicine. Unfortunately, conventional pharmacological treatment, especially opioid painkillers, have a high potential for addiction. In 2015, 12.5 million people misused prescription opioids resulting in over 15,000 deaths and totaling $78.5 billion in economic costs. It is in the context of this current healthcare crisis that the Kripalu Center for Yoga & Health is hosting a chronic pain management conference in October 2017. This conference aims at bringing together healthcare innovators and practitioners to explore a new treatment paradigm for pain. Some of the speakers include Lorimer Moseley, PhD, a clinical and research physiotherapist who has advanced the concept of functional pain literacy; Lonnie Zeltzer, MD, an expert in the field of yoga for pediatric pain; Fadel Zeidan, PhD, a leader of mindfulness-based pain relief treatment; and Sat Bir S. Khalsa, PhD, who will address the psychophysiological mechanisms underlying the benefits of yoga for chronic pain management.

Indeed, there is strong scientific rationale for the use of yoga, meditation, and other complementary approaches in the treatment of pain. National surveys consistently find that 30-40 percent of the US population use complementary approaches such as acupuncture, massage therapy, yoga, and meditation to alleviate their painful conditions. Mindfulness meditation may be effective at reducing chronic pain symptoms by modulating a host of endogenous neurochemical systems. The result is a significant reduction in pain-related brain activity and activation in higher-order brain areas such as the insula. One of the first mindfulness meditation trials in pain studies found that long-term Zen meditation practitioners required significantly higher levels of noxious thermal stimulation to report similar levels of pain as age-matched controls. Although the Zen practitioners showed significant activation of “sensory processing” brain regions, they showed a reduced activation in areas of the brain that evaluate pain.

Pain Management Similar results were observed in North American long-term yoga practitioners, in a recent study conducted at the National Institutes of Health, who tolerated pain more than twice as long as control subjects not practicing yoga. The yogis also had more gray matter in the brain insular region, which correlated with pain tolerance. In an examination of the ways in which pain was tolerated by each group, the yogis were found to use yoga-based cognitive strategies, such as acceptance and increased interoceptive awareness, and behavioral strategies, such as relaxation and slow breathing, whereas controls tried to actively distract themselves or ignore the pain, which are less effective ways to manage pain. These findings suggest that yoga practice can teach us new ways to deal with sensory inputs and modulate our reaction to them.

The research of Lonnie Zeltzer (one of the speakers at the Kripalu conference), provides more evidence supporting the use of yoga for pain regulation. For example, a small randomized controlled trial using Iyengar Yoga included 26 female participants (mean age = 28 years) with rheumatoid arthritis. The intervention consisted of 6 weeks of classes held twice per week at the UCLA Pediatric Pain Program yoga studio where numerous yoga props such as blocks, blankets, and bolsters were available to support subjects with a limited range of motion. The women attended 96 percent of the yoga classes, suggesting a high degree of feasibility of yoga therapy for this population. Furthermore, the yoga intervention group showed significantly greater improvement on measures of pain disability and general health and vitality scores when compared to control subjects not practicing yoga, but assigned to a delayed yoga treatment condition. Follow-up data after the end of the yoga intervention showed that those improvements were maintained after 2 months, suggesting the long-term gains of a yoga intervention.

Another study by Zeltzer et al. assessed the impact of a 6-week Iyengar Yoga intervention on irritable bowel syndrome (IBS) symptoms in adolescents and young adults. Although the attrition rate was greater with this population, subjects still attended 75 percent of classes and results showed improvements in pain, psychological distress, fatigue, sleep, and quality-of-life scores. The young adult subjects (aged 18–26 years) reported significantly improved IBS symptoms when compared to untreated control subjects, whereas the teenagers (aged 14-17 years) saw more benefits in physical functioning. Both studies by Zeltzer et al. suggest the suitability of yoga for managing chronic pain in adolescents and young adults.

These encouraging findings are emerging in the context of new developments in the field of pain psychology which suggest that pain is an actively constructed experience and can be modified through learning and mind-body behavioral strategies. We have seen how yoga can develop the skill in practitioners to modulate their pain response through cognitive strategies such as breathing, relaxation, acceptance, and increased interoceptive awareness.

The potential benefits of complementary therapies such as yoga are all the more important due to the current opioid epidemic. In fact, the guidelines released in May 2017 by the Food and Drug Administration (FDA) recommends that doctors look at nonpharmacological approaches, such as complementary therapies, in managing acute and chronic pain and, in 2010, the Office of The Army Surgeon General Pain Management Task Force Report listed yoga as a Tier 1 treatment modality for pain management.

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.




The Yogi Bhajan Library of Teachings

Sat Nam from The Yogi Bhajan Library of Teachings®.

We are we and we are One

October brings beautiful fall weather here in New Mexico, a reminder of the changing of the season and the slowing down from the busy summer months. October also brings the beautiful remembrance of Yogi Bhajan’s life as we honor his passing on October 6th and we celebrate Guru Ram Das’s Birthday on October 9th.

Treat yourself and watch or listen to this entire lecture. As always, it is full of inspiring gems from Yogi Bhajan. This is a powerful time to make your prayers! If you need a miracle in your life right now focus your prayer/mediation on the generous spirit of Guru Ram Das Ji.

Guru Ram Das Ji is known to many as the “Lord of Miracles” and he held a special place in Yogi Bhajan’s heart. Over the years he taught us of Guru Ram Das Ji’s ability to manifest miracles and he emphasized the beautiful qualities that Guru Ji was known for such as selfless service, humility, grace, healing, kindness, and protection. One of the first chants I learned as a young child was “Guru Guru Wahe Guru Guru Ram Das Guru” and to this day I use it with every prayer I make. In 1995, Yogi Bhajan shared how we can live Guru Ram Das’s teachings:

“Nothing matters, whether you are one or you are one million. It doesn't matter if you are pure or you are the ugliest human creature. It doesn't matter if you are fire and flamboyant and beautiful and your features are excellent or you are not worth looking at, let us put it that way. But whenever time and place, desh and kaal, confronts you and your compassion doesn't win - you are a dead man. And whenever there is a temptation and your value doesn't win - you are a rotten person. And these are two practical things, let me tell you the third. Whenever you are not you and your words couldn't come out divine, compassionate, sweet, uplifting, and elevating you have lost the game of life. All that is what is put together as Guru Ram Das. Where man can excel, you don't have to control the whole world. You don't have to rule the universe. You don't have to show people you are rich or you are poor, you are great or you are small. All you have to show is to yourself. You have to win yourself, you have to conquer yourself, and you have to live yourself. That is what Guru Ram Das tells us. Let compassion win and let yourself win...”

© The Teachings of Yogi Bhajan, October 30th, 1985



Library of Teachings Donation


We cannot thank you, our beloved donors! Your steadfast generosity is so inspiring and it is what keeps this free online resource evolving, expanding, and becoming a complete resource of Yogi Bhajan’s precious teachings. Thank you for all that you do!

In Gratitude,

Shabd Simran
Shabd Simran Kaur Adeniji
The Yogi Bhajan Library of Teachings®
Kundalini Research Institute
Email: donations@kriteachings.org
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The Level Three Program Continues to Grow and Blossom

Level Three Programs


Level Three ProgramsThis year a group of 38 new participants joined the growing Level Three community. There are now over 200 Kundalini Yoga teachers engaged in the beautiful 1,000-day Level Three journey of self-realization.

What participants LIKE MOST about the Level Three Program

“I…look forward to these years of togetherness… It is an opportunity for me to build bridges to more trainers and to get to know more of our widespread community”.

“It’s a family with love and open space. Everyone serves everyone”.

“Everyone in my cohort seems to have a transformative experience - letting go of fears & opening & expanding.”

“Wahe Guru! A profound experience - thank you to Yogi Bhajan and the teachers who planned the start of this training - Yogi Bhajan is smiling!”

“Just so excited and grateful for it all. I gained a community, a peer group. THANK YOU! THANK YOU!! Such a wonderful gift to have Level Three. Thanks for making it happen. FABULOUS opportunity to deepen ourselves.”

“What I like the most - To make new relationships. To deepen existing ones. To understand we are all one.”

What is Level Three?

Level Three Programs
The Level Three Program is a personal journey to Self-Realization. In it, we refine our authentic identity as a Teacher and deepen our unique relationship to the Sacred. It is a 1,000-day commitment to:
  • Participating with your peers in dialogue sessions
  • Diving deep into the meditative mind
  • Cultivating spiritual maturity
  • Developing an attitude of selfless service through seva
  • Attending at least 3 Melas (Level Three gatherings)

If this sounds interesting to you and you are already a Level Two certified teacher then CLICK HERE to see the full list of prerequisites. You may qualify to participate in the Level Three Program! If so, consider applying and joining us next summer at the Mela and experience for yourself the inspiration and encouragement that the Level Three Program can bring. More information on how to apply will be available soon.

If you have questions, please email: LevelThree@kriteachings.org

Hold the dates if you want to Apply!

Dates and Locations of the 2018 Level Three Melas

Dates Location: Hacienda de Guru Ram Das, Espanola, NM, USA
June 10, Sun (2pm) Registration & Mela Begins! NEW START TIME! (afternoon half day)
June 11 & 12, Mon & Tues Mela Event (2 full days)
June 13, Wed Mela Event (morning half day)

Dates Location: France
July 22, Sun Afternoon Arrival, Registration and Dinner
July 23-24, Mon-Wed Mela Event (3 full days)
July 26, Thu Farewell Breakfast



 



October 2017 Specials
New from KRI

KRI presents:
The Everyday Series
Books to explore your Yogic Life


Everyday Grace Everyday GraceThe Art of Being a Woman Sat Purkh Kaur Khalsa

Every woman has within her an inner grace-an everyday grace. Combining personal experience with The Teachings of Yogi Bhajan, Everyday Grace explores a woman’s path toward her highest identity-the Grace of God-with an authentic, contemporary voice.

“Everyday Grace is a perfect companion to any women’s yoga course. I only wish Sat Purkh had been around to translate these teachings thirty years ago!”

Regular: $17.95
Promo: $15.26

Everyday Excellence

Everyday ExcellenceThe Art of Success Sadhana Singh

Everyday Excellence gives you the tools you need to break through your existing patterns that hold you back from being successful. Yogi Bhajan’s Eight Elements of Excellence, as outlined in these pages, is your road map. Begin your journey today-and every day!

Regular: $17.95
Promo: $15.26

Everyday Devotion

Everyday DevotionThe Heart of Being

Learning to live from the heart is a journey toward a life of devotion. Our bodies become a living prayer-devotion in motion. Guru Prem guides you from the simplest breath exercises to some of the most advanced asanas in our practice.

  • Breath & Bones guide the breath and detail the nature of asana
  • Kundalini Yoga as taught by Yogi Bhajan®
  • Tips for developing and perfecting your own practice.


Regular: $17.95
Promo: $15.26

And take advantage of our everyday special price on the Combo Pak of all 3 Everyday books for $39.95. 25% off regular retail. Available anytime!

Facets of the Master

Facets of the Master


A video slide show of photographs from the life of Yogi Bhajan (1929-2004)
Music: “I Am Bliss” by Sirgun Kaur & Sat Darshan Singh
Compiled by Gurudarshan K Khalsa
Produced by Satsimran Kaur

These photos are engaging, inspiring and heartwarming. For some they will reflect a reminiscent past, and for others provide a great introduction to Yogi Bhajan on and off the teacher’s bench.

Regular: $19.95
Promo: $16.96

KRI Recipe of the Month

A great dish to help transition into Fall!

From Vegetables, With Love
Recipes & Tales from a Yogi’s Kitchen
2nd Edition
Siri-Ved Kaur Khalsa


Yogi Bhajan’s
Broccoli Raj—Spicy Broccoli with Parsley


Broccoli Raj


Yield: 6 servings

This dish is for problems with flu, sinus, and bronchial congestion. It also just happens to be absolutely delicious. Serve it with Saffron Rice with Almonds and Garlic (page 188), Lemon Rice (page 186), or plain steamed basmati rice.

½ cup ghee or olive oil
½ cup chopped fresh ginger
(cut in short matchsticks)
2 onions, chopped
1 bulb garlic, chopped
2 tablespoons crushed red chiles
2 teaspoons ajwain
2 teaspoons turmeric
½ teaspoon ground cloves
1–2 teaspoons celery seeds
2–3 teaspoons cumin seeds
1 cup parsley flakes
4 cups water
1½ pounds broccoli, chopped
¼ cup Bragg Liquid Aminos or
tamari soy sauce

Heat ¼ cup of ghee or olive oil in a skillet over a medium flame. Add chopped ginger and sauté for 3–5 minutes, stirring. Add onions and sauté until translucent. Add garlic and continue to cook until beginning to brown. Remove from heat and set aside. Heat remaining ¼ cup ghee in a large wok, skillet, or sauté pan. Over a very low flame, sauté red chiles for 2–3 minutes. Add ajwain and cook 30 seconds more. Add turmeric and sauté for another 1–2 minutes. Then add other spices and stir a few seconds. Immediately add water. Turn flame to medium setting. Stir, add parsley and onion mixture. Add broccoli. Mix well, and cook, uncovered, until the broccoli is tender. There should be enough liquid for a stew-like consistency.
KRI September Newsletter
News From KRI


Kundalini Research Institute

The Yogi Bhajan Library of Teachings Endowment Fund






A Note From Nirvair

Sat Nam.

Greetings from New Mexico.

Level One Teacher TrainingWe just completed our 2017 Level One Teacher Training Immersion in Espanola. I really enjoyed this program. The students came from all over the world and had an experience that was almost beyond words to describe. The deep bonds that the students created with each other, the inspiration of the Yogi Bhajan’s teachings, and the practical ‘how to teach’ elements of the training were really wonderful. Join us in 2018. It is a rich and deep experience.

The fall school term has started, or will start this month, in many places around the globe. Many Teacher Trainings in Kundalini Yoga as taught by Yogi Bhajan® also start this time of year. On August 2, 1997 Yogi Bhajan talked about teachers. He said, “A teacher is the best student. If he is not a good student he is never going to be a good teacher. And lastly, which nobody will agree with me, keep the teachings pure.” He goes on to say, “Teacher has to look like a teacher, act as a teacher, behave as a teacher, eat like a teacher, sleep like a teacher. Anything they do they must not forget that they are a teacher first, above anything else.”

You can find a trainer and sign up for Teacher Training almost anywhere in the world to learn the technology of Kundalini Yoga, meditation, and lifestyle. The core of all our Level One KRI® Certified Trainings is that the student/teachers have a wonderful experience that prepares them to teach and serve in the Aquarian Age. No matter where you train, you will find a consistent quality of love, care, and attention. Yogi Bhajan’s impact on the world has been truly amazing. Here is an index of Trainers and trainings around the world.

Here is our blog piece about how to recognize a KRI Certified Teacher Training. I thought it was well written, so I am sharing it with you.

Are you interested in teaching Kundalini Yoga (as originally taught by Yogi Bhajan) or learning more about this sacred technology? It is a beautiful practice that will surely enrich your life and develop fitness of mind, body, and spirit.

Be aware during your search for a teacher training about who your trainers are, their qualifications and legitimacy, and what association you will be certified with once you graduate. Too many students have been misinformed and have had to re-take their training with legitimate teachers once they discovered they were not properly trained or certified after completing their training.

Level One Teacher TrainingCurrently, KRI is the official international training organization that promotes the teachings of Yogi Bhajan and oversees teacher training programs in 52 countries, graduating over 3000 new Kundalini Yoga instructors annually. The Level One KRI Aquarian Teacher Training Program consists of a 220-hour program (180 hours in class; 40 home practice) with a comprehensive well-organized course textbook called “The Aquarian Teacher” and a companion text called “The Master’s Touch”. Graduates of Level One earn the title of KRI Certified Instructor of Kundalini Yoga as taught by Yogi Bhajan, are registered with the International Kundalini Yoga Teachers Association (IKYTA), and fulfill the Yoga Alliance RYT (Registered Yoga Teacher) 200-hour requirement. The primary regulatory body for Kundalini Yoga teachers is IKYTA, not Yoga Alliance.

Becoming a trainer for a Kundalini Yoga Teacher Training Program takes years if not decades of practice and study. Potential trainers have taught over 1000 hours of Kundalini Yoga, completed a Level One and 5-Level Two Modules totaling over 500 hours of study, and have spent several years mentoring with existing trainers. Our potential new trainers are assessed by an international certification committee on their competence and maturity as teachers before being designated as associate, professional or lead trainers by KRI. On average, it takes about eight years of mentoring before one is approved as a “lead” trainer.

Once a trainer is approved by KRI, they can list their trainings on the Trainer's Directory . Here you will find listed the international courses with certified trainers. If you don’t see a course here, it’s not an approved course, and you won’t be certified by KRI or be able to be a member of IKYTA once you have completed it. This dramatically limits your legitimacy and future as a Kundalini Yoga teacher.

Here are some useful questions to ask to recognize a legitimate Kundalini Yoga as taught by Yogi Bhajan 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 and 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 on http://www.kundaliniresearchinstitute.org/kri-trainers (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 the above 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


KRI has a lot of resources for student and teachers. Visit our online store, “The Source” for great books and manuals in Kundalini Yoga as taught by Yogi Bhajan. Do you have the yoga manual, “KRIYA,” or the great reference book “MANTRA” yet? We have them available in hard copy and look for the e-book versions and many e-book titles here.



All the best with blessings,

Nirvair Singh Khalsa
Nirvair Singh Khalsa
CEO Kundalini Research Institute










 



We Are KRI - Sant Hazara Singh
By Shanti Kaur Khalsa

Sant Hazara Singh – Yogi Bhajan’s First Teacher

Yogi Bhajan often spoke about the different teachers he studied with. Teachers of yoga, medita-tion, and dharma presented themselves as he passed through the phases of life and he studied with all of them. But there was one man who changed and directed Yogi Bhajan’s life like no other - Sant Hazara Singh.

Sant Hazara Singh – Yogi Bhajan’s First TeacherNot much is known about Sant Hazara Singh as historical information is difficult to find around the tumultuous time of Indian independence. However, earlier this year I had a chance meeting with Sant Hazara Singh’s grandson, Karanbir Singh Chhina, who lives near Chandigarh, India. Through our discussions, I learned a lot more about this venerable personage.

Sant Hazara Singh Chhina was of the Baba Bidhi Chand Chhina lineage and grew up in Sursingh Sahib, the historical village of Dal Baba Bidhi Chand south of Amritsar. Baba Bidhi Chand was a great hero in the Sikh tradition and a devoted servant of Guru Hargobind Sahib. He is best remembered for his daring acts of bravery returning two beautiful stallions to Guru Hargobind, Gulbag and Dilbag, that had been stolen by the Mughals. It is written that Guru Hargobind declared, “Bidhi Chand Chhina Guru Ka Seena!” This means, “Bidhi Chand Chhina is the heart of the Guru.”

Sant Hazara Singh grew up in Sursingh Sahib, and was student and sevadar of the great Sant Baba Sohan Singh ji, the 10th leader of Dal Baba Bidhi Chand. He was so devoted that he made his bed on the floor under Babaji’s cot in case he needed something in the night. The young Hazara Singh served him without fail. Growing to maturity in that environment, Sant Hazara Singh became a childhood friend of the late Sant Baba Daya Singh, son of Baba Sohan Singh and to become the 11th leader of Dal Baba Bidhi Chand.

When he was of age, Baba Sohan Singh sent Sant Hazara Singh to Gujranwala to set up his own takhsal (teaching center). It was here from Sant Hazara Singh that young Harbhajan Singh first studied what we now know as Kundalini Yoga. Yogi Bhajan often spoke of his teacher with devoted respect and speechless awe.

“Do you know that I still do not recognize the face of my grandfather and my teacher? I never ever looked up at their face, but I can accurately draw their feet. It is a state of consciousness, not what you know or what I know.” July 16, 1981


Yogi Bhajan was a faithful student of Sant Hazara Singh throughout his school years. Not only did Sant ji teach him many of the kriyas that we practice today, but also the essence of Sikh Dharma, including its history and martial arts. Yogiji often told amazing stories of Sant Hazara Singh, giving us a glimpse of what that life must have been like. In 1995, he said at Khalsa Women’s Training Camp in Espanola,

“I went through a very tough teacher...He brought out of me, not the man, not the godly man, not the great man, but a real human. There's nothing in the world I can pay to him in tributes, in compliments, and in thanks. He did the most wonderful job. I used to say I was a nut, but he tightened all my nuts so good that I became the best. And that's why [I say that] calamity is my breakfast, tragedy is my lunch, and treachery is my supper… What else do you want after this? Is there anything else which can bother you? If you can eat all these three things and digest them, you are the best person.” July 4, 1995


India at that time was under British occupation, and many Sikhs were agitating for a free and independent nation. In 1934, most of the Buddha Dal, the warrior Sikhs, were imprisoned by the British in Lahore. Baba Sohan Singh went there with his people to serve food and take care of their needs during internment. One can only imagine how Sant Hazara Singh longed to be with his teacher in service at this time, and it is likely that he was often gone to be with Babaji. So, the demands of the time often interrupted Yogi Bhajan’s training.

Finally, around 1945, Sant Hazara Singh called his students individually to his room for a finale audience. Yogi Bhajan told us how apprehensive the young Harbhajan Singh, now a teenager, was about that meeting. On one hand, it was electrifying to be called to Sant ji’s room for a private meeting, but on the other hand, it could have easily been something very confrontational and unpleasant! To the future Siri Singh Sahib’s surprise, Sant Hazara Singh said that he was leaving for good and that Harbhajan Singh, 16 years old at the time, was now a master of Kundalini yoga. He also told him at that meeting, that Harbhajan would never again see the face of his teacher.

Sant Hazara Singh left Gujranwala for the service of Baba Sohan Singh, and was arrested by the British shortly thereafter. He spent several hard years in jail in Lahore. When the political prisoners were freed after India gained her independence in 1947, he returned once again to Sursingh, his childhood home. From there he moved to Doraha and then to the village of Sanaur where his descendants live today.

Yogi Bhajan never lost his love for his teacher. When he was posted to Amritsar in the 1960’s, he sent word to Sant Hazara Singh humbly requesting permission to see him. But true to his word, Sant Hazara Singh denied the request and Yogi Bhajan never saw the face of his teacher again. Sant Hazara Singh passed away in 1972.

It may be difficult to understand Sant Hazara Singh’s mandate to never see Yogi Bhajan again. However, we find an indication of his meaning in Yogi Bhajan’s words on “lineage.” He gave this teaching many times and in many different ways, as one of the important lessons of the spiritual path. Yogi Bhajan said,

“Serve the legacy, not the lineage. Those who serve the lineage never live, those who serve the legacy never die.” March 1, 1992


This was a hard lesson, but these words help us understand why Sant Hazara Singh severed the physical bonds of attachment between the student and the teacher. In this way, the focus always remains on the teachings and the experience of consciousness.

Yogi Bhajan learned from the many sants and yogis who impacted his life. Yet when he referred to his “teacher,” it was always of Sant Hazara Singh that he spoke. This glistening jewel of a man has faded silently into history, as was his humble wish. But we, the students of Yogi Bhajan, remain grateful for the wisdom and ancient knowledge that he passed on and has become our Dharmic path.

Shanti Kaur Khalsa

Shanti Kaur Khalsa is a wife, mother, grandmother and professional writer who brings Khalsa values to every aspect of life. She is an engaging Sikh teacher who brings the wisdom of Sikh history into modern life. Shanti spent more than twenty years studying with Siri Singh Sahib Bhai Sahib Harbhajan Singh Khalsa Yogiji who inspired her on the path of Sikhism. She is an inspired kirtania who travels worldwide giving inspirational kirtan and lecture programs.





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KRI Board of Directors

KRI is looking for a few good People!

KRI is looking to fill vacancies on its Board of Directors. KRI’s mission is to preserve and spread the authentic teachings of the Siri Singh Sahib Yogi Bhajan. If you have the drive, energy and passion to see that these teachings pass on to our future generations, please apply to serve on the Board.

We are looking for people who meet many of the following criteria:

Love of the teachings based on personal experience and a burning desire to see them throughout the world
Intellectual capacity to understand the business governed by the board
Interpersonal skills to work well with the other board members
Instinct and good judgment for making strategic decisions
Commitment to enthusiastically put in the time that is needed to help KRI grow
Financial ability to attend meetings; this is totally voluntary position
Time availability ability to commit to 10 to 20 days a year for phone meetings (3-6 per year), travel to our in-person meetings (1-2 per year) and work/study outside of meetings
Prosperity consciousness to be a personal donor to KRI
Fundraising skills
Integrity to do what is right for the company
Historical perspective on KRI’s past and future development
Kundalini Yoga teaching experience
Familiarity with the business of yoga (teachings, workshops, running a center, producing and/or selling products, etc.
Prior board experience
Broad geographical representation
Ability to see the business as a whole, from a board perspective, without getting lost in operational detail
Experience in legal or corporate compliance matters
Financial skills and analysis – ability and experience in understanding and analyzing financial reports

If you are interested, please send a request for more information and an application to Gurusahay Singh Khalsa, Board Chair, Kundalini Research Institute

Gurusahay@gmail.com

Gurusahay Khalsa
Dr. Gurusahay Khalsa has been in private practice since 1978 and is the director of the GRD Healing Arts Clinic, a multi-disciplinary health and healing clinic in Atlanta, GA. His specialties include acupuncture, gentle chiropractic care, nutrition, applied kinesiology, and yoga therapy. Gurusahay is a Level 1 and 2 certified Teacher Trainer through the Aquarian Teacher’s Academy of the Kundalini Research Institute. He had the unique blessing and opportunity to study ancient healing arts with Yogi Bhajan as a member and co-founder of the Khalsa Chiropractic Association. He currently teaches weekly Kundalini Yoga classes and weekend Yoga workshops on various topics at the new GRD Yoga and Meditation Center in Atlanta.






Long-Term Yoga Practice: A Recipe for Healthy Weight Maintenance
by Sandeep (Anu) Kaur, MS, RDN, RYT-500 and Sat Bir Khalsa, Ph.D

Yoga Research

Obesity, defined as a Body Mass Index (BMI) of 30 or greater, is an epidemic in the US and a pivotal link between increased risk of cardiovascular disease, cancer, and other chronic diseases. Yoga, a mind-body approach, has been increasingly practiced for improving overall health. Most yoga practitioners indicate that the top reason for starting a yoga practice is to improve their health and manage weight. Yoga’s goal of “union of mind-body-spirit” along with the utilization of physical postures, breathing techniques, deep relaxation, and meditative/mindfulness practices offers an internal self-contemplative state that differentiates yoga from conventional exercise such as strength/weight training or aerobic exercise.

Previous studies have established that despite initial psychological and physiological benefits from traditional diet and exercise programs, these weight loss strategies and other conventional medical treatments are relatively poor with respect to long-term adherence to healthy lifestyle changes. This remains a major barrier and weakness in these conventional health approaches. A number of different healthy behaviors are known to influence weight control such as increased exercise, decreased meal portions, and decreased fat and sugar intake. As a form of fat-burning exercise, preliminary clinical trials suggest that yoga practice may or may not contribute strongly to cardiovascular fitness, depending upon the specific yoga style and physical exercises practiced. More recently, research has been conducted on the role of increased mind-body awareness which is connected to both mindful eating behavior and body image awareness.

Most lineages/styles of yoga engender greater body awareness that is associated with a healthier relationship with food and greater body satisfaction. There is also a relationship between chronic stress and weight regulation. Evidence indicates that activation of the stress system is associated with increased consumption of high fat, high sugar foods, and abdominal weight gain. This may be due to increased hypothalamic-pituitary adrenal axis stimulation that elevates levels of the stress hormone cortisol and the activation of the autonomic nervous system (enhanced sympathetic activity and release of adrenaline and reduction of parasympathetic vagal activity). It is well known that yoga is highly effective for regulation of these stress systems, and therefore may mitigate stress-induced binge eating and poor dietary choices (such as so-called comfort foods) that are high in carbohydrates, sugar, and fat. These beneficial psychophysiological characteristics with respect to weight regulation likely account for the observation that regular practitioners of integrative, complementary, and mind-body techniques, including yoga, report healthier weight regulation.

With respect to broader populations, a 2014 study at Columbia University looked at associations between lifestyle behaviors such as dietary changes, conventional supplement use, exercise, and complementary modalities such as yoga. They found those that those using complementary and alternative medicine (CAM) were 4.7 times more likely to engage in healthy lifestyle behaviors than individuals not using CAM. More recently in 2016, in a large sample of internet-using adult volunteers in France, a study examined if practice of any mind-body technique was associated with weight. This study found that 13.8% of the general population were practicing a mind-body modality and the most common practices were meditation (7.6%) and yoga (4.8%) with 7.9% regular users and 5.8% occasional users. Consistent mind-body technique users were the least likely to be obese or overweight. These associations suggest that CAM users (who include a large proportion of mind-body and yoga practitioners) may be a population committed to overall wellness. More specific to yoga, there are now a number of studies examining subpopulations of yoga practitioners with respect to weight regulation.

In a large observational study, Dr. Emily White, Dr. Alan R. Kristal, and colleagues at the University of Washington were one of the first to retrospectively examine the relationship between weight and yoga practice in healthy men and women between the ages of 53 to 57 from the national Vitamins and Lifestyle study (VITAL) with 15,550 participants in 2000-2002. A relatively small number of individuals reported having a yoga practice 7.5% (n=1,039), a statistic similar to that from the national yoga prevalence reported in the national cross-sectional 2002 National Health Interview Survey (NHIS). They found yoga practice during the previous 10 years, since age 45, was associated with attenuated weight gain as compared with non-practitioners for those who were overweight or obese. There were also significant trends for healthier diet patterns and more physical activity in yoga practitioners than in non-yoga practitioners.

Yoga researcher Gurjeet Birdee, MD and colleagues examined the NHIS survey data from 2002 to evaluate yoga’s use for health. They found yoga practitioners were more likely to be healthy and fewer were obese, with most yoga users reporting yoga as significant in maintaining their overall health. Similarly, a more recent study of the prevalence, trends, and correlates of yoga practice in England between 1997 and 2008, using the Health Survey for England data, found that those practicing yoga (as defined by any yoga practice in the last 4 weeks) had a lower BMI, better self-rated general health, and reported a higher frequency of moderate-to-vigorous level of physical activity. Other studies have directly and specifically approached and examined yoga practitioners.

Yoga researcher Nina Moliver and colleagues using an internet survey assessed whether long term yoga practice was associated with BMI in middle-aged women. They interviewed 211 female yoga practitioners (ages 45 to 80) to evaluate if BMI varied based on the length and frequency of their yoga practice. They found a significant inverse relationship such that an increase in yoga experience predicted a lower BMI. Additionally, 49 individuals who had 25 or more years of yoga practice had no obesity. Furthermore, a comparison of the yoga practitioners with general population values of those with similar age and gender revealed a lower BMI in the yoga practitioners.

Perhaps the best research of this kind has been conducted recently by Alyson Ross and colleagues at the National Institutes of Health. They conducted a national survey of American yoga practitioners and observed that higher frequency of practice was associated with decreased BMI. Rather than years of yoga practice or class participation, it was frequency of yoga practice outside of class that was repeatedly a predictor of facets of health including BMI, fruit and vegetable consumption, mindfulness, and subjective well-being.

In summary, these studies all indicate a possible relationship between yoga and health behaviors that impact BMI. These observations suggest yoga as a possible strategy for improving weight management and lifestyle health behaviors. However, a major limitation of these retrospective cross-sectional studies is that the populations of yoga practitioners studied are self-selected populations (i.e. that healthy individuals are more likely to practice yoga), and that the more optimal BMI and physical activity characteristics are not due to their yoga practice itself. Therefore, further long term prospective studies that recruit non-yoga practitioners to a yoga practice are needed to address this weakness along with further studies on the efficacy of yoga for health and chronic diseases, including obesity.

Sandeep (Anu) Kaur
Sandeep (Anu) Kaur is a KRI certified Kundalini Yoga instructor and teaches yoga to cancer survivors and health professionals in the Washington DC Metropolitan area. She holds a Bachelor of Science degree in Psychology with a specialization in Physiology and a minor in Biology from George Mason University. She earned a Master of Science in Dietetics and Nutrition from James Madison University and completed her Dietetic Internship at the Medical College of Virginia. She is a Registered Dietitian Nutritionist, Certified Wellcoach and a Registered Yoga Teacher (RYT-500).


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.






The Yogi Bhajan Library of Teachings

Sat Nam from The Yogi Bhajan Library of Teachings®.

We have just completed this year’s Yogi Bhajan Library of Teachings® Endowment Fund campaign! Your contributions, big and small, are all an important part of our success. Building the Endowment Fund will be a project for many years to come, Thank you!

Our prayer is that over time we can raise enough funds to create an endowment fund of $11 million to support the Yogi Bhajan Library of Teachings in perpetuity. This may sound like a lofty goal, but as Yogi Bhajan said;

Click on image to watch the video clip


“Those who will serve this path and serve the future, shall feel liberated by their own virtue.” Yogi Bhajan June 20th,1993

As many of us have experienced, Yogi Bhajan and his teachings continue to touch people’s lives in very profound ways. At the Yogi Bhajan Library of Teachings we are dedicated to extending the teachings out into the world through the online database of teachings so that they may continue to touch and transform individuals for many years to come. Join us in our mission as we continue this work. Your gift to the Endowment Fund will make this a reality. Call us at 855-519-4790 to find out how you can become part of serving this legacy.

“May you ever live as a light for the sake of all those who have to come with you and for the generations to follow.“ Yogi Bhajan July 8th, 1998

Library of Teachings Donation

In Service,

Shabd Simran
Shabd Simran Kaur Adeniji
The Yogi Bhajan Library of Teachings®
Kundalini Research Institute
Email: donations@kriteachings.org
Find us on Facebook “The Yogi Bhajan Library of Teachings
www.libraryofteachings.com








September 2017 Specials New from KRI

Mantra

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.

The Mantras in this book have been lovingly collected, translated and commented upon by the devoted wife of Yogi Bhajan, the spiritual teacher who brought Kundalini Yoga to the United States in 1969 and built the extensive 3HO (Happy, Healthy, Holy Organization) worldwide community.

Mantra is an important component of Kundalini Yoga as taught by Yogi Bhajan®. Kundalini Yoga teachers follow a variety of spiritual paths, and the mantras in Kundalini Yoga are of a universal nature. They transcend religious belief and embody universal truths that every human being can experience.

Retail: $39.95
Promo: $33.96

Enlightened Bodies

Enlightened BodiesExploring Physical and Subtle Human Anatomy
Kundalini Yoga as taught by Yogi Bhajan®
Nirmal Lumpkin, LMT and Japa Kaur Khalsa, DOM

Enlightened Bodies inspires and elevates the approach and study of the human body, interconnecting anatomy, physiology and ancient yogic teachings. Enlightened Bodies presents the complexities of the body in a refreshing and approachable style, integrating multiple perspectives including:

     • Human Anatomy
     • Ayurveda
     • Kundalini Yoga
     • Traditional Chinese Medicine
     • Self-Care
     • Other lifestyle traditions

This is an essential book for yoga enthusiasts and healthcare practitioners who are looking for a deeper understanding of the human body and ways to incorporate complementary health practices in their treatment plan.

Regular Retail: $39.95
Promo: $33.96

Foundations DVD Series

Foundations DVD Series


Create a firm foundation for your yogic practice and gain insight into what it takes to live as a Teacher of Kundalini Yoga as taught by Yogi Bhajan with these essential lectures and meditations.

Volume 1: The Purity and Power of a Teacher
Volume 2: Get Rid of Anger and Fear
Volume 3: Balance & the Law of Equality
Volume 4: Use Your Body for Higher Living
Volume 5: The Change of the Age
Volume 6: Becoming a Sage in the Aquarian Age
Volume 7: Emotional Compensation

Retail: $19.95 per DVD
Promo: $16.96

Or take advantage of our regular full set discount of all 7 DVDs for $108.00!




KRI Recipe of the Month

Excerpt From:
Foods for Health and Healing: Remedies and Recipes
Yogi Bhajan, PhD.


PISTACHIO PARANTHAS

PISTACHIO PARANTHAS


This food is known as a natural remedy for arthritis. Used as such, it can be taken as a mono diet. It can also help a man to build his potency, or to repair damage to his sexual organs. For this purpose, one day a week a man should eat two paranthas and nothing else.

Flour:
1/2 cup corn flour
1/2 cup garbanzo flour
1/2 cup bhajara flour (if not available, use whole wheat flour)
3 cups whole wheat flour

Stuffing:
1 lb. pistachio nuts - raw, shelled, unsalted
1 cup minced cauliflower 2 tsp, salt
1 chopped onion 1 tsp. pepper
2 tsp. saffron 1/4 cup milk
1 tsp. ground red chilies
ghee

Soak saffron overnight in milk. In morning, blend until smooth. Finely chop stuffing ingredients and mix well, or blend in food processor to form a fine mixture. Mix the flours with water to form a doughy consistency.

Knead the dough for a while, then place a golf ball size ball on a floured surface and roll to about a 6-inch diameter.

“Place about 1/2 cup of the stuffing in the middle, then bring up the sides of the dough around it, pinching it together at the top to seal the stuffing inside. Roll it out again into a flattened 6-inch diameter. Cook for 10-15 minutes over a low flame on a dry chapatti pan or frying pan. Then turn it over and pour melted ghee on top of the parantha. It will seep through to the other side. Cook for about 5 minutes, pressing the top of the parantha with a spoon until thoroughly cooked. Serve with yogurt.

Yield: About 12 Paranthas

Happy Birthday Yogi Bhajan
News From KRI







A Note From Nirvair

Sat Nam.

Old friends and new ones meet at the Trainer’s Forum

Greetings from New Mexico where I just returned from a visit to Alaska. I came up here in late July after a very successful and fun series of KRI programs in New Mexico. All of our programs, The Trainers Forum, The Level Three Mela, 21 Stages of Meditation, and our Level Two Teacher Training module, Authentic Relationships, were terrific.

In Level Two, we had over 40 teachers of Kundalini Yoga as taught by Yogi Bhajan attending. The trainers, Hari Kirin Kaur, Devinder Kaur, and Ravi Kaur, as well as myself, delivered a beautiful experience. I always learn something new every time I participate in these Trainings. This wonderful team of Level two trainers will be back next summer for the Mind and Meditation module.

Yogi Bhajan teaching in Alaska in 1976

It is Yogi Bhajan’s birthday this month. Being in Alaska reminded me of the wonderful times that we had with him here. When he was traveling, he would come up here for rest and for the natural beauty and amazing prana of this place before Summer Solstice and Winter Solstice Celebrations. The times I spent with him are very precious to me. I am eternally grateful for the visits and the support he gave to my family, our yogic community, and me.

In the very early ashram days our early morning Sadhana consisted of chanting the Adi Shakti Mantra for 62 minutes. We would take turns leading the chant. And we would always chant this mantra for 2.5 hours on Yogi Bhajan’ birthday. Chanting acapella is a challenging skill to master. Keeping the pace and tone of the mantra stable take practice. I recommend, as a teacher, that you work on that skill.

Using a recording is fine too. A good example of stability is a recording by Gurucharan Singh. He has a very smooth, looped version of the Adi Shakti mantra. You can find it in our online store, The Source.

At Hacienda de Guru Ram Das in Espanola on 26 August, we are celebrating the life and legacy of Yogi Bhajan. In the early morning hours, we will be chanting the Adi Shakti Mantra -Ek Ong Kar Sat Nam Siri Wahe Guru - for 2.5 hours followed by 11 minutes of Guru Guru Wahe Guru Guru Ram Das Guru. These two mantras are chanted all over the world on Yogi Bhajan’s birthday. If you have not done it before, I highly recommend it. Arrange a time and place, with your fellow Teachers, so you can get together for the chants. It is an amazing experience.



All the best with blessings,

Nirvair Singh Khalsa Nirvair Singh Khalsa
CEO
Kundalini Research Institute










We Are KRI - Sikhs on the Santa Fe Plaza
By Hari Charn Kaur Khalsa

Santa Fe is busy in the summer. It is one of the top tourist destinations in the United States and hosts more than a million people each year. The historic Santa Fe Plaza is the heart center of the town and is the destination of all visitors at some point in their trip.

Santa Fe PlazaSaturday July 9th, the 3HO Sikh community of Espanola co-hosted a day on the Santa Fe Plaza along with the New Mexico History Museum as part of the museum’s fascinating 2017 exhibit: Counterculture, Communes, and Consciousness in the Southwest. The museum tells us, “As the year 1967 heated up and the 'summer of love' dawned via concerts and gatherings on the West Coast, New Mexico was experiencing its own social and environmental revolutions. Young people from across the nation flocked to alternative living situations at burgeoning communes and issues of justice, identity, and social norms came to the surface in the form of activism across the state.” This wonderful exhibit documents New Mexico in the mid-1960’s and 1970’s and has a section on the founding of the 3HO ashram in Espanola, Hacienda de Guru Ram Das.

3HO Sikhs on the PlazaOpen to everyone and free for all, the event “3HO Sikhs on the Plaza” ran from 1pm - 5pm. It opened with a wonderful yoga class taught by our own Nirvair Singh CEO of KRI. Nirvair sat on the gazebo in the middle of the plaza, and taught a beautiful class to the 80+ people who had gathered to the sound of his voice. He chose the set “Folding and Unfolding Energy” from Infinity and Me, first taught by Yogi Bhajan in 1984. This sets works on the Third Chakra, the navel-point, and is mostly done standing. This was perfect for the class as people extended throughout the plaza, not only in front of the gazebo but in the shade of trees and out on the grass. It was perfect, and those who participated had a unique experience. And for those who just watched, I would not be surprised if that motivated them to take a Kundalini Yoga class in the future.

Try-a-TurbanAs the rest of the day unfolded there was information about 3HO, KRI, and the Sikhs, beautiful music by the ashram musicians, and sweet, cold Yogi Tea for all. There was a “Try-a-Turban” booth where volunteers tied Sikh turbans on the curious and the willing. It was a huge success and over 120 people left the plaza with colorful green, red, yellow and orange turbans.

As the day ended, more than 1,000 people had visited the booths, drank Yogi Tea, listened to music, or did a little yoga. What a great day! This was the first event of its kind for the 3HO Sikh community in New Mexico, and we hope to see more in years to come!

Hari Charan Sincerely and with gratitude,

Hari Charn Kaur Khalsa
KRI Director of Outreach and Trainer Professional Development







The Yogi Bhajan Library of Teachings

Sat Nam from The Yogi Bhajan Library of Teachings®.

Yogi BhajanAugust is such a special time of year for all of us at The Yogi Bhajan Library of Teachings. Yogi Bhajan’s birthday brings an opportunity for us to celebrate and remember our beloved teacher, the source of the incredible teachings that we are working to preserve here at The Yogi Bhajan Library of Teachings.

It is also the month of our annual Summer Fundraiser in honor of Yogi Bhajan’s Birthday Celebration. From August 18th-28th we will be raising funds for The Yogi Bhajan Library of Teachings Endowment Fund. We launched the Endowment Fund last summer and we look forward to sharing more about the ways in which you can give in the weeks to come.

"Your birthday is one thing that everybody should celebrate because that is when you pay homage to the Will of God for bringing you to this planet earth…It is a very beautiful day to remember; it is a beautiful day to progress; it is a very meditative day. Normally, a birthday is the tie of friendship... I do not know whether you understand the importance of birthday or not. That is the day when God willed you to enter the planet earth and test your own will towards God." Yogi Bhajan, August 21, 1978

As we celebrate the life and legacy of Yogi Bhajan, consider the infinite ways in which your life has been impacted by these priceless teachings and how they have profoundly changed the way you are. As you feel the depth of their impact and see their presence in each day please consider giving back to the teachings! Your gifts will help build the Endowment Fund and support these teachings being offered to the world for free... for generations to come.

"Guru has laid the path, let us walk. Let us not serve the lineage, let us serve the legacy." Yogi Bhajan, January 31st, 1993

Library of Teachings Donation

In Service,

Shabd Simran Shabd Simran Kaur Adeniji
The Yogi Bhajan Library of Teachings®
Kundalini Research Institute
Email: donations@kriteachings.org
Find us on Facebook “The Yogi Bhajan Library of Teachings
www.libraryofteachings.com







Yoga Research - Yoga for HIV: Still a Relevant Adjunct Therapy
by Nikhil Ramburn and Sat Bir Singh Khalsa, Ph.D.

Yoga ResearchAlthough the Human Immunodeficiency Virus (HIV) is no longer the potential global killer epidemic that it was a few decades ago and has faded from the media attention it once had, it is still a prevalent and deadly disease that demands attention and resources. HIV weakens a person’s immune system by destroying CD4 T-cells, which fight disease and infection. If left untreated, HIV progresses to Acquired Immune Deficiency Syndrome (AIDS) in about 10 to 12 years. Scientists believe that HIV may have jumped from apes to humans as far back as the late 1800’s, although 1981 marks the first official reporting of what has become known as the AIDS epidemic. The virus is transmitted through contact with infected blood, semen, or vaginal fluids. Therefore, individuals who engage in risky behaviors such as unprotected sex with multiple partners or drug users who share syringes are at a higher risk for acquiring HIV. These reasons also make prisons high-risk environments for HIV transmission. In addition, stress, which compromises the immune-neuroendocrine pathways can lead to greater replication of the HIV virus and faster disease progression.

Currently about 36.7 million people worldwide are living with HIV and in 2014 it was the 8th leading cause of death for those aged 25-34. Pharmacological treatments such as Antiretroviral Therapy (ART) slow the progression of the disease, increasing both life expectancy and quality of life. However, there are significant side effects from HIV medications that range from rashes, anemia, nausea and diarrhea to severe liver or kidney failure. Psychotherapy is also recommended to help with the impairment in quality of life, as feelings of hopelessness, depression and stress are common amongst HIV patients.

Up to 74% of individuals with HIV also commonly seek out complementary therapies to manage HIV symptoms or medication side effects. One such therapy is Yoga, which has been associated with reducing psychological distress, increasing T-cell count and buffering the decline of CD4 T-cells. Yoga is well-known for its capability of decreasing stress activation in both the autonomic system via reduction in sympathetic activity, and also in the hypothalamic-pituitary-adrenal axis via a reduction in cortisol levels. Evidence suggests that elevated cortisol levels may enhance viral replication and lead to faster HIV disease progression. The increased viral load can also inhibit the formation of new undifferentiated blood cells (hematopoietic stem cells) and yoga appears to play a role in restoring normal levels of hematopoiesis through potential regulation of gene expression and other unknown mechanisms. Yoga also enhances quality of life and increases self-efficacy by enabling patients to take a more active role in their treatment. The spiritual component of yoga is an additional benefit that can enhance psychological well-being amongst individuals with chronic illness.

Yoga ResearchThese mechanisms may help to explain the recent encouraging findings of yoga for HIV research. In 2016 researchers from the School of Yoga and Life Sciences at the S-VYASA University in Bengaluru, a leading yoga research institute in India, studied 44 HIV patients who were randomized to either a Yoga intervention or a control group. The hour-long Yoga intervention included physical postures, breathing, relaxation and meditation, practiced 6-days a week for a month. The control group continued with their daily routine at the HIV rehabilitation center. At the end of the study, control subjects had an increase in anxiety and depression scores as well as a reduction in CD4 cell counts, although these changes were not statistically significant. On the other hand, the yoga participants showed a significant reduction in depression scores and a significant increase in CD4 cell counts when compared to the control group. Therefore, it appears that only one month of yoga practice is sufficient to reduce depression and improve immunity in HIV adult patients.

Another recent pilot study was published in the Journal of Complementary and Alternative Medicine in 2015. Researchers at the Miami Center for AIDS research, at the University of Miami, FL looked at 24 HIV patients who also use crack cocaine. The subjects were assigned to either a Yoga Meditation (YM) intervention or a non-contact control group. The YM group participated in two 60-minute sessions weekly that included yogic movements, breathing, meditation and Yoga Nidra relaxation. The intervention lasted 2 months and researchers concluded that the program was acceptable and feasible with 89% overall attendance and 83% participation in the yoga sessions. Although the YM participants showed modest improvements on their Quality of Life (QOL) scores, their salivary cortisol levels did not change. Researchers attribute this anomaly to the nature of the subpopulation (cocaine users with HIV), the small sample size and short intervention time. However, significant improvements on the Perceived Stress Scale and Impact of Events Scale (QOL variables) were noteworthy. Since both these scales measure stress and response to stressful/traumatic events, these positive findings suggest that a longer intervention might further improve QOL in this population.

Despite the encouraging results of these early studies, they are limited in strength due research design limitations of small sample sizes, short intervention times and the lack of active control groups. Larger randomized control trials (RCTs) are required to add statistical power and better understand the mechanisms underlying the efficacy of yoga interventions for HIV patients. An exciting new study in Halifax, Canada will be assessing the effects of a 12-week, community-based yoga intervention on cognition, balance, mental health, and quality of life in 30 HIV patients. Continued research and new studies will further our understanding of the therapeutic potential of yoga for HIV patients and highlight the mechanisms underlying the observed benefits.

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.




August 2017 Specials
This month featuring 3 books of Yogi Bhajan’s quotations in The Teachings of Yogi Bhajan series
The Teachings of Yogi Bhajan

The Teachings of Yogi Bhajan The Power of the Spoken Word
Yogi Bhajan, PhD


This is a book of timeless wisdom transmitted by one of the great teachers of the age. It has the power to make people happy in moments of sadness and to lift their spirits in times of depression. It is a powerful tool to clean the subconscious mind and to replace negative thought patterns with positive ones. Its inner secret is the power of the spoken word.

Retail: $15.95
PROMO: $13.56

Laws of Life

Laws of LifeThe Teachings of Yogi Bhajan
Edited by Hargopal Kaur Khalsa


Over the years, Yogi Bhajan outlined hundreds of Laws to live by. This book is a small gem, a collection of Yogi Bhajan quotations and meditations for living a life of joy, kindness and compassion.

The law of happiness is, “Let things come to you.” What comes to you will make you happy. What you go after shall make you miserable.

-Yogi Bhajan

Retail: $14.95
Promo: $12.71

Merging with the Infinite

Merging with the Infinite


Teachings of Death & Dying
Preparation, Process & Prayers
The Teachings of Yogi Bhajan
Edited by Hargopal Kaur Khalsa


Life poses many questions. Dying is one of them: What do we do at the moment of death? For the most part, we deny death. We never really look into the nature of death as a cycle of life. We never examine our reactions; therefore, we never give ourselves the chance to practice how to die; as Warrior Saints, gracefully and courageously.

Our denial produces either fantasy or fear in the subconscious, which blocks prosperity and creates dis-ease in our lives and our relationships. We must learn how to confront the moment of death and determine our Self within it so that we can ‘cross over’.

“If a person doesn’t know how to die and doesn’t know where the grace is or how to confront that last moment, what is the purpose of life?”
-Yogi Bhajan

Retail: $19.95
PROMO: $16.96

Crossing The Hour

Crossing The Hour


2 DVD Set
VIDEO LECTURES AND KRIYAS ON DEATH & DYING BY THE MASTER OF KUNDALINI YOGA, YOGI BHAJAN
New Package at a new Lower Price


Life poses many questions. Dying is one of them: What do we do at the moment of death? For the most part, we deny death. We never really look into the nature of death as a cycle of life. We never examine our reactions; therefore, we never give ourselves the chance to practice how to die-as Warrior Saints-gracefully and courageously.

“If a person doesn’t know how to die and doesn’t know the grace is or how to confront that last moment, what is the purpose of life?”
-Yogi Bhajan

Two DVD Set includes:

Living Weightlessly and Breaking the Bonds of Earth
In this meditation Yogi Bhajan guides you toward living weightlessly, lightly. What are the thoughts that weigh us down, tie us to our karmas? How do we break through them at the moment of death? Practice now! Live Now! And die with face and grace

Crossing the Hour of Death
This beautiful meditation guides you through a conscious death-leading you into the pranayama of dying; journeying toward the light, the icy realms, floating free of Earthly concerns; and consciously releasing your Self-die into life.

Retail: $24.95
PROMO: $21.21 Merging with the Infinite/Crossing the Hour DVD Set Combo Everyday Special Combo Price: $35.95

KRI Recipe of the Month

Excerpt from:
From Vegetables, With Love: Recipes and Tales from a Yogi’s Kitchen
(Revised and Expanded New Edition)

Siri-Ved Kaur Khalsa

Baja Borscht

Baja Borscht


A light purée of beets with ginger, lemon, and cilantro that is perfect for summer.

Yield: 4 servings

A light purée of beets with ginger, lemon, and cilantro that is perfect for summer.

1 pound beets
2 tablespoons ginger
2 cups water
2 tablespoons lemon juice
⅓ cup chopped cilantro, packed
10–12 fresh mint leaves
salt

Cut off stems and greens from beets and save for another use. Keep root ends intact. Steam whole beets in a saucepan with 2 inches of water for 30–45 minutes (depending on the beet size) until skins are slightly bubbly and beets are pierced easily with knife. Remove from heat. Meanwhile, cut ginger root into thin slices and boil in 2 cups of water for at least 20 minutes to make a strong ginger tea. Strain, measure out 1 cup of tea, and set aside. Place cooked beets, lemon juice, ¼ cup of cilantro, (reserve remainder for garnish), and mint leaves in a food processor and process until a smooth purée. Add ginger tea and process a few seconds more. Add salt as desired to taste. Serve chilled or warm, garnished with reserved cilantro
KRI Summer
News From KRI



 

A Note From Nirvair

Sat Nam. Greetings to all of you from beautiful, and very hot, New Mexico!

KRI NewsletterJune was an amazing start to the summer! We held the Level Three Mela gathering, The Trainers' Forum, the Level Two - Authentic Relationships, and the 21 Stages of Meditation. All the courses were deep and powerful. And, of course, Summer Solstice Sadhana was very uplifting. Thanks to all of you that took the time to say hello and Sat Nam to me!

In the USA, we celebrate Independence Day on July 4th. As Americans we cherish our “freedom,” but have we really given the thought to what it really means? Here is what Yogi Bhajan said about freedom on March 19, 1991:

“Freedom has meaning, for everybody as it suits them. Actually, the only freedom man must have is freedom from his own intellect, which is automatic. The only freedom one has to get is to free one’s intellect from the ego and put it under the id. Those who have a command of their sixth chakra, the Agia Chakra, do it. We call it Ajana or we call it Third Eye. What does the Third Eye do for you? It will computerize your future, in the light of the past. Now, that is its work….

“Take the life of all holy men, they all have been betrayed by their most faithful, trusted disciple. It's a recorded history. However, the life, the real life we talk about, the great life we talk about, is in the containment of our intellect, within our id. That is where our intelligence automatically start playing the role. There is a very common saying, ‘If your presence doesn't work, your word will not be effective.’”

Are you a teacher of Kundalini Yoga as taught by Yogi Bhajan©? I highly recommend one of our latest KRI publications called KRIYA. What a fun and comprehensive manual! It seems like I discover something new to practice and share every time I pick it up for a quick browse. You can purchase at our online store, The Source.

Now is the time for Teachers. We still have space available in our International Teacher Training Level One Immersion Course. The Aquarian Age is calling and you can become a Teacher of Kundalini Yoga as taught by Yogi Bhajan this summer. A lifetime of inspiring service and uplifting students is available to you when you become a teacher. If you are considering that path, or you know a student who is considering teaching Kundalini Yoga, there is still time to register for Level One Teacher Training here in New Mexico. Come be with us this August, it is an amazing experience for students and trainers alike!

On a final note… Gurudass Singh Khalsa passed away last month. He was a great Teacher, Trainer, musician, and songwriter. His songs are timeless and tell of the spiritual path – the trials, the victory, the sorrow, and the joy. He was totally mind, body, and spirit dedicated to Yogi Bhajan and his teachings and Yogi Bhajan loved him dearly. I miss him, dearly. May his Soul be blessed on its journey home.



All the best with blessings,

Nirvair Singh Khalsa Nirvair Singh Khalsa
CEO
Kundalini Research Institute






Remembering My Dear Friend - Gurudass Singh

By Tarn Taran Singh

GurudasIf you watched Woodstock, the 1970 documentary movie, you probably remember the scene where, in between band sets, a long-hair hippie is up on the stage leading everybody in Breath of Fire. What you probably didn’t notice is part way through the exercise, in the crowd in the right-hand corner, a little head pops up in the crowd to see what’s going on. Next time look closely and you’ll witness a 16-year old Gurudass Singh getting his first introduction to Kundalini Yoga. He, of course, hadn’t taken the name Gurudass at the time. He had convinced his parents to allow him and his 17-year-old best friend (the future Gian Singh) to fly from Puerto Rico to New York to participate in a “summer music camp.”

It wasn’t until a couple of years later, as a student at the Berklee College of Music in Boston, that he started to practice Kundalini Yoga. He soon left the College and joined the Ahimsa Ashram in Washington, D.C., sleeping in the notorious “men’s dorm” and working long shifts at the Golden Temple Restaurant.

Gurudas and Yogi BhajanThat early ashram life was beautifully captured in the song “Keep Up” by the Khalsa String Band. That wonderful band was composed of the finest musicians of early 3HO and Gurudass Singh was the youngest member. He wrote and sang many of their songs and had incredible stories of “life on the road” as they toured the country playing college campuses, sometimes as the opening act for Yogi Bhajan’s class. The music they created together was truly magical. It told our story in song and bound us together as family. Every new cassette tape recording was an event, awaited with great expectation. I remember exactly where I was when I first heard Gurudass sing “Flowers in the Rain”, and I remember it made me cry. He went on to write and sing so many songs that chronicled the growth and journey of 3HO such as, "When Will I Walk on the Cold Marble Again", "The Ballad of Guru Ram Das", "I Am – I Am", and so many more.

In 1978 Gurudass Singh and Kaur moved to Europe at Yogi Bhajan’s bequest, and founded the Guru Ram Das Ashram in Barcelona, Spain. The ashram was on the top floor of a beautiful old apartment building, with no elevator, and exactly 108 steps to climb to reach their door! Barcelona was one of the seven original ashrams which brought Kundalini Yoga as taught by Yogi Bhajan© to Europe. Gurudass established Kundalini Yoga in Spain and contributed to the growth of 3HO throughout Europe.

Early on, looking for a way to support his family, Gurudass Singh asked Yogi Bhajan if he could return to the USA for two years to attend chiropractic school. In typical style, Yogi Bhajan gave him six months, and Gurudass used the time for a “crash course” with Wha Guru Singh, learning at his clinic. He then returned and established a successful chiropractic clinic and a school that taught the first generation of chiropractors in Spain. During their years in Spain, Gurudass Singh and Kaur produced many of the beautiful CD’s that are still known and loved around the world today.

Khalsa String BandIn the early 2000’s they felt they had completed their mission in Spain and asked Yogi Bhajan if they could return to the USA. Yogi Bhajan gave them his blessings to move, and gave Gurudass Singh the hukum to became a traveling Yogi, spreading the teachings around the globe. He went on to live in Santiago, Chile and established KRI Teacher Training programs in many South American countries.

Gurudass later returned to Europe where he met and married Raj Kiran Kaur and moved to her native Sweden. From his home near Gothenburg, he continued to travel the globe to spread his love and light, share his music, and train teachers. He was one of the original five KRI Level One and Level Two Lead Trainers personally appointed by Yogi Bhajan to teach the KRI Aquarian Teacher Training program in Europe. He was one the original members of the Aquarian Trainer Academy and a founding member of the KRI Teacher Training Executive Council. He personally trained hundreds of KRI certified Kundalini Teachers across the globe with programs in Spain, Chile, Brazil, Paraguay, Peru, Sweden, Australia, India, USA, France, and Bali.

Gurudas, Guru Singh, and Krishna KaurHis love and dedication to the Teachings was such that, even while knowing he was in the last stages of cancer, he traveled to Bali to teach and inspire the international group of students who attended the Level One immersion he had organized there, as well as comfort and support the core group of trainers he was mentoring in the Academy.

In his last weeks on this earth he was blessed to be surrounded by his children, Nirankar Singh and Simran Simrit Kaur (Simi), and his grandson Forest. As he moved into his last days I was able to reach him by FaceTime on several occasions. Every time he greeted me with his smile, which shined with the radiance of the brilliant light within. He was sad to leave his family, friends, and students, but he was unafraid to pass on to whatever waits for us on the other side. His timing was impeccable, leaving his body as his 3HO family was gathered together for Summer Solstice where we could grieve his loss together. We celebrated his life and remembered all that he gave to us as we listened together to joyous and inspiring music which, as his song says, “…will live forever in our hearts…” and inspire generations to come.

TTS and Gurudas
AKAL – Love you forever, Bro.












Yoga Research - Fibromyalgia
by Nikhil Ramburn and Sat Bir Singh Khalsa, Ph.D.

Yoga ResearchFor centuries muscle pains have been known as rheumatism, but the term Fibromyalgia (FM) was not coined until 1976. It was even more recently, in 1981, that the first clinical study validated the symptoms associated with FM. There was an historical period of controversy as to the underpinnings of this disorder and whether this was, in fact, a credible and distinct disease condition. Fibromyalgia is a syndrome that affects muscles and soft connective tissue and the symptoms include chronic pain, fatigue, disturbed sleep, and mood issues. Somewhat unique to FM is the existence of painful tender points or trigger points across the body. Researchers believe that FM amplifies pain by affecting the way that the brain processes pain signals. Onset of this disorder can sometimes be attributed to physical trauma, surgery, infection, or psychological stress. FM is one of the most common chronic pain conditions with an estimated 10 million people affected in the U.S. While close to 90% of FM patients are women, the disorder also occurs in men and children of all ethnic groups. Conventional treatment includes pain medication, antidepressants, and sleeping pills aimed at managing symptoms. However, the common drug side effects include dizziness, nausea, fatigue, and the serotonin-norepinephrine reuptake inhibitor class of antidepressants may raise blood pressure and cause heart palpitations. Other conventional recommendations include physical therapy, relaxation training, and cognitive behavioral therapy, the latter treatment attesting to the role that thought processes and psychological factors play in pain syndromes.

Complementary and integrative treatment approaches such as yoga and meditation are also widely used by patients with FM in search of relief. Yoga provides many of the benefits associated with the treatments mentioned above and may be useful as complementary treatment for FM. Patients with FM tend towards inactivity and yoga provides light physical activity that can slowly improve physical conditioning. The increased flexibility is important for patients who present stiffness and muscular shortenings that can worsen fatigue and pain. In addition, the strength and cardiovascular gains from yoga may provide a basis for further aerobic exercises, which are indicated as beneficial for FM patients. Yoga, consistent with evidence in its positive role in pain regulation, can also contribute to the management of chronic pain by inhibiting brain activity in pain-related regions, such as the somatosensory cortex. Finally, the self-awareness and mindfulness developed by yoga may help to reduce levels of anxiety and depression, thereby also impacting the emotional components of pain. These gains in relaxation and pain reduction would also have positive effects on stress and sleep patterns.

In 2007 researchers from the University of Sao Paulo in Brazil, conducted the first clinical trial on the efficacy of yoga for FM treatment. Gerson Da Silva et al. studied 40 women who were randomized into a ‘yoga only’ group or a ‘yoga and massage’ group. For eight weeks, the subjects participated in stretching, breathing, and relaxing yoga techniques. In addition, the ’yoga and massage’ group also received Tui Na, which is a traditional form of Chinese bodywork. Researchers observed significant decreases in pain intensity and improvements on the Fibromyalgia Impact Questionnaire (a commonly used tool to evaluate the impact and symptoms of FM) in both groups. However, over time, contrary to the typical belief that more is better, the patients in the ‘yoga only’ group reported less pain intensity than the group that had added massage and bodywork, suggesting that a passive therapy could decrease control over FM symptoms and therapies which enhance self-efficacy may be preferable.

Another landmark study investigated the effects of yoga on cortisol levels in FM patients. Cortisol is a steroid hormone that is produced in response to stress and may have secondary effects on pain, fatigue, immune function, and sleep. Researchers from York University in Toronto, Canada investigated 22 female subjects who participated in 75-minute gentle Hatha yoga classes consisting of postures, breathing, and meditation, twice weekly for 8 weeks. The results suggested that a yoga intervention can reduce pain and catastrophizing (dysfunctional negative thoughts), increase acceptance, and alter total cortisol levels in women with FM. While the yoga intervention did not result in improvements in anxiety and depression scores, other yoga studies of women with FM have shown this additional benefit. Nonetheless, the observed changes in cortisol levels provide preliminary objective evidence for the mechanisms underlying the efficacy of yoga for FM patients.

A more recent study, published in the International Journal of Yoga Therapy in 2016 was led by yoga researcher James Carson of the Oregon Health & Science University in Portland, OR. His research team’s previous pilot studies showed significant improvement in FM patients after a yoga intervention. Long-term follow-up evaluations showed that patients sustained most of their treatment gains. The study collected pilot data on 7 female patients who participated in an 8-week yoga intervention, with 120-minute classes weekly. The classes included gentle stretching, meditation, breathing techniques, and didactic presentations on the application of yogic principles to optimal coping. They recorded significant changes in heat pain tolerance, pressure pain threshold, and heat pain after-sensations. These improvements suggest mitigation of several abnormalities associated with FM such as increased sensitivity to heat and lower pain tolerance. This small study sheds light on how yoga may affect pain pathways in FM patients and reveals some of the underlying mechanisms by which positive outcomes are achieved.

Not surprisingly, these early studies, while encouraging, are limited by small sample sizes and in some cases, the absence of a control group. Larger randomized control trials (RCTs) are required to add statistical power and better understand the mechanisms underlying the efficacy of yoga interventions. Furthermore, these studies have focused on females with the condition, and it would be useful to include male participants in future trials to increase the generalizability of the findings. An ongoing study sponsored by the U.S. Department of Veteran Affairs is, in fact, recruiting both male and female veterans with FM to participate in an RCT comparing the effectiveness of a yoga-based intervention with a structured exercise program.

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.



 



The Yogi Bhajan Library of Teachings – 4th of July

Yogi Bhajan Sat Nam from The Yogi Bhajan Library of Teachings®

Thank you to everyone who could attend out Summer Solstice event in Ram Das Puri last month! We were happy to meet many of you face-to-face and hear your ideas and appreciation. The Yogi Bhajan Library of Teachings is truly yours! Your input, gifts and support are what have brought it to the level it is at today and what keep it evolving.

In the month of July we celebrate Independence Day in the United States. On the 4th of July in 1978, one of the very earliest recorded lectures, Yogi Bhajan tells us "independence" is not only about the freedom of our nation but also the freedom of our soul.

“...Happy Fourth of July and Independence [Day]. It tells you not only to be a member of an independent country, but you must give independence to your soul. And Dharma is the path to cut down the karma, the blocks of life, to go ahead and merge from where you came”. Yogi Bhajan July 4th, 1978

Listen to the audio of this full lecture or read it in its entirety!

What I love so much about Yogiji’s wisdom is that he takes the bigger, wider concepts of the world and breaks them down to the heart of the matter. What I learned from this quote is that independence is nothing if our soul is not given the space, freedom, and opportunity to be independent. If we are not able to honor a path that frees our soul to be true to itself, than we miss our chance to truly merge with the Infinite. Let these words guide us this month as we celebrate our civic freedoms and remember that the path of our soul’s independence is equally, and sometimes even more, important.

Thank you again to all of you who give so generously and who have supported this resource from its launch just 3 years ago! Your feedback and input are what give us direction to improve. Please let us know if there is something we can do to make your experience of The Yogi Bhajan Library of Teachings better.

Library of Teachings Donation

In Service,

Shabd Simran Shabd Simran Kaur Adeniji
The Yogi Bhajan Library of Teachings® Kundalini Research Institute
Email: donations@kriteachings.org
Find us on Facebook “The Yogi Bhajan Library of Teachings
www.libraryofteachings.com








We Are KRI - Trainers in Training at the Immersion Course are Dynamite! By Hari Charn Kaur Khalsa

Are you in the process of becoming a trainer? Are you available to immerse yourself in the process of personal growth as a trainer? Then the Trainer in Training Program in Espanola this summer will be perfect for you.

KRI TNT

In July and August each year, KRI provides a Level One Immersion Teacher Training program in Espanola and offers a parallel program in Trainer Development, fondly called the “TNT Program.” This program is a good opportunity to completely immerse yourself in the process of developing as a trainer. TNTs come from all over the globe to form a community of support for the student teachers. TNTs have come from South Africa, Cambodia, Brazil, Egypt, Mexico, Poland, Canada, Thailand, China, Japan, Israel, Argentina, Germany, Australia, and from across the US. Many TNTs go on to become Lead Trainers and bring Kundalini Yoga Teacher Training to their country. Are you next?

At the Immersion, the TNTs support students through their development into a Level One Kundalini Yoga Instructor while receiving training themselves from KRI Senior Trainers such as Sat Siri Kaur, Siri Neel Kaur, and Sat Purkh Kaur and observing the skillful and unique training styles of other trainers such as Dev Suroop Kaur, Nirvair Singh, Deva Kaur, and Awtar Kaur. During the course they participate in all aspects of the Training Program: attending a 5-day Training Week with the staff concentrating on developing individual and team growth, facilitating a group of students from the beginning of the course through certification, participating in the 2.5 hour “Long Ek Ong Kaar” meditation in honor or Yogi Bhajan’s birthday, practicing Aquarian Group Sadhana with the students and the Sangat of Hacienda de Guru Ram Das, doing seva at the home of Yogi Bhajan, and being a part of the Immersion Program Team. All of this in New Mexico, the land of enchantment that Yogi Bhajan called “God’s true home.”

The TNT program is directed by Siri Neel Kaur Khalsa who will coach and mentor you in your development during the Immersion. You can contact her at: sirineel108@gmail.com

Click here for more information on the Trainer in Training program.

This is a wonderful opportunity – don’t miss it!

Hari Charan
Sincerely and with gratitude
Hari Charn Kaur Khalsa
KRI Director of Outreach and Trainer Professional Development








July 2017 Specials

KRIYA Kriya Yoga Sets, Meditations & Classic Kriyas
From the Early Years of Kundalini Yoga as taught by Yogi Bhajan®

  • Challenging physical kriyas from the 1970’s and 1980’s.
  • More than 100 Meditations, including Visualiations, Pranayams, Silent Meditations, and Meditations with Mantra.
  • Includes Material from the “Intermediate Manual”, K.R.I.Y.A., Under the Blue Skies and More!

Retail:
Formerly $44.95
New lower everyday price: $39.95
PROMO: $33.96

The Chakras The ChakrasKundalini Yoga as taught by Yogi Bhajan®

The chakras are the keys to being human and being happy. In this collection, Yogi Bhajan, the Master of Kundalini Yoga, defines the nature of the chakras, how they work, their interaction, projection, and potency with both humor and subtlety, and often surprising candor.

Regular Retail: $29.95
Promo: $25.46

The Chakras The Master’s Touch
7 DVD Series (2 DVD per set)

“The progressive nature of the human is to succeed…and that is where the science of the chakras came through”

  • The First Chakra: Meditation on the First Chakra
  • The Second Chakra: Meditation on the Second Chakra
  • The Third Chakra: Meditation on the Third Chakra
  • The Fourth Chakra: Meditation on the Fourth Chakra and Arti Kriya
  • The Fifth Chakra: Meditation on the Fifth Chakra
  • The Sixth Chakra: Chaar Padh Meditation and Meditation on Being a Yogi
  • The Seventh Chakra: Hissing Meditation for the Glandular System l and ll


Regular Retail: $24.95 per 2 DVD Set
Promo: $21.21 per 2 DVD Set

Or take advantage of our everyday Full Set Special of $130.00 for all 14 DVDs in 7 DVD packaged sets!




KRI Recipe of the Month

Kitcheree
Sat Kartar’s Version of Mung Beans and Rice, a 3HO Family Staple

This dish is “pre-digested” and is excellent for the sick, the elderly, and young children

1 cup mung beans
10 cups water
1-inch piece of Kombu seaweed
1 cup basmati rice
2 yellow onions, chopped
2 inches ginger, peeled and chopped
5 cloves garlic, chopped
3 carrots, peeled and chopped
5 stalks celery, chopped
2 zucchinis, chopped
1 small crown broccoli, chopped
1 tablespoon cumin powder
1 teaspoon turmeric
1 teaspoon chili flakes
1 teaspoon coriander seeds
1 teaspoon cumin seeds
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon sea salt
1 teaspoon Braggs Liquid Aminos or soy sauce
1 teaspoon extra virgin olive oil per serving


Soak beans overnight. Wash and rinse the beans. Bring water to boil, add beans and kombu seaweed, and let it boil over medium-high heat for approximately 45-50 minutes until soft and the beans open. Then add the onions, ginger, garlic, carrots, and celery and let cook for 30 minutes. Then add the rice and let it simmer for another 20-25, stirring often, this where the kitcheree could burn; cook until rice is done. Add broccoli, zucchini, and a little more water. Continue cooking for 5 minutes. The consistency should be that of a thick soup. Turn off heat and let cool for 10-15 minutes. If a thinner dish is desired, add more water. Add Braggs or soy sauce to taste. You can also add one teaspoon of extra virgin olive oil or ghee per person. Sat Kartar Sat Kartar Khalsa
Summer Solstice
News From KRI





Introducing the Next Executive Director of The Aquarian Teacher®
We Are KRI Welcomes Amrit Singh Khalsa! Tarn Taran Singh Khalsa

It is time for transitions within KRI® and especially within The Aquarian Teacher Program! Tarn Taran Singh Khalsa is retiring and Amrit Singh Khalsa is our new Executive Director of The Aquarian Teacher.

Tarn Taran Singh has served as the Executive Director of The Aquarian Teacher since 2007. This has been a time of incredible growth and stabilization in the Teacher Training Program. Here are just a few of the remarkable developments that have taken place with Tarn Taran Singh and the Aquarian Teacher staff:
  • The Aquarian Teacher Level One Program has been established, and now includes over 600 trainers worldwide with over 200 programs a year in 52 countries in over 20 languages.
  • The Aquarian Trainer Academy is now global and serves all trainers with systems and rich, authentic dialog through the Forums and the interview process.
  • Level Two is established world-wide with over 150 programs per year and a growing number of Level Two Trainers.
  • Tarn Taran Singh and Dr. Krishna Kaur, with the assistance of a hardworking team, have developed and delivered the Level Three Program in the US and Europe.


Tarn Taran Singh is retiring in September and he will continue to travel and teach around the globe. We honor and salute Tarn Taran Singh for many years of service to the teachers and students of KRI as he passes the baton of leadership to Amrit Singh and a new generation of leaders at KRI.

At the recent Teacher Training Executive Committee Meetings in Espanola there were four initiatives in focus:
  • Global Collective Decision Making by members of the Academy – facilitated by Amrit Singh.
  • Level One and Level Two Redux.
  • Teacher Training – what is needed and wanted in addition to mentoring.
  • Outreach Teacher Training – How to bring Kundalini Yoga to underserved markets.


Amrit Singh Khalsa These projects require the consciousness, intelligence, and full participation of all generations of trainers and teachers. It is the perfect time for the next generation to step forward.

Amrit Singh is not new to KRI. Amrit Singh has worked with KRI in many different roles since 1999. He worked directly with Yogi Bhajan as part of a management team which oversaw and coordinated the work of all the for-profit businesses and the 3HO-related non-profits, including KRI. In this role, he was the acting CEO of KRI for a short period, and was instrumental, along with Hari Charn Kaur, in bringing both Tarn Taran Singh and Nirvair Singh to help manage KRI after the passing of Yogi Bhajan. Amrit Singh then served as the Chairman of the Board for KRI for 8 years, and the Treasurer of KRI for another 2 years. He resigned from the board of directors in early 2016, and has been a TTEC participant since then.

Amrit Singh Khalsa Amrit Singh, his wife Siri Dyal Kaur, and their two children currently live in Los Angeles, where Amrit has been an active teacher and trainer. Over the next few months Amrit will transition into his work as the next Executive Director of The Aquarian Teacher program. After a few months of training in New Mexico, Amrit will move to Europe and will be performing the job from there, with a few months each year in Espanola.

One of Amrit’s primary focuses will be to facilitate a global conversation among all trainers about how to make our decisions regarding the teacher training programs in a more transparent and inclusive way. This project has been slowly moving forward with Amrit Singh driving it as a volunteer, but now he will move it into high gear. If any of you have an interest in participating in the conversations about how decisions will be made, you can email Amrit Singh at amrit@kriteachings.org.

Here is a short video of Amrit Singh introducing himself and giving an update on the Global Collective Decision Making project.

Please come meet Amrit Singh, and say goodbye with love and humor to Tarn Taran Singh, at either (or both) of the Trainer’s Forums at Summer Solstice and after the European Yoga Festival in France.

We Are KRI is changing and growing. Let us know what you would like to hear about by emailing hck@kriteachings.org, or check-out the We Are KRI Blog for updates each week.

Hari Charan Sincerely and with gratitude

Hari Charn Kaur Khalsa
KRI Director of Outreach and Trainer Professional Development





A Note From Nirvair

Sat Nam. Greetings from sunny New Mexico. Summer is here and the time is right to uplift your spirit.

There are a lot of activities and opportunities to make use of the Sun energy in the summer to accelerate our yogic and spiritual practices. 3HO Summer Solstice Sadhana Celebration in New Mexico and the July European Yoga Festival in France are very special events. You get to live with a large group of Kundalini Yogis, you get to study with excellent teachers, and you get to do three amazing days of White Tantric Yoga®. Yogi Bhajan often said to plan the year around our Solstice celebrations. They will rejuvenate and uplift you for months to come. Here are the links to both events. Summer Solstice Sadhana & European Yoga Festival

Come visit our KRI® booth in the Summer Solstice Bazaar. Meet with our knowledgeable and personable expert, Guru Datta Singh, and check out the books that need to be in your Kundalini Yoga library. Do you have “Mantra” by Bibiji Inderjit Kaur, or “Enlightened Bodies” by Japa Kaur and Nirmal Kaur? And for your kriya collection, “Transformations Volume One and Volume Two"?

We will also be answering questions and demonstrating how to use The Yogi Bhajan Library of Teachings® searchable database during Summer Solstice on Sunday, June 18th from 3:45 to 5:15 PM at the “Yogi Bhajan House.” This resource is invaluable for any student and teacher of Kundalini Yoga. Through the Library of Teachings, you can study directly with the Master himself!

Now is the age for teachers – the need is so great. We still have space available in our International Teacher Training Level One Immersion Program. The Aquarian Age is here and it is calling you! Become a Teacher of Kundalini Yoga as taught by Yogi Bhajan® this summer.

I will be teaching a class at Summer Solstice in the Tantric Shelter on June 16th at 2:00 PM. The topic will be, “Clarity of Consciousness in the Aquarian Age.” Clarity of identity and conflicting identity is the basic human problem in the Aquarian Age. The technology of Kundalini Yoga as taught by Yogi Bhajan provides the inherent methodology to address this dilemma of resistance. We will practice physical and meditative kriyas to come to the essence and into relationship with our soulful identity.

Join me! It will be a wonderful way to begin your Solstice experience!



In the Name of God, I serve.

Nirvair Singh Khalsa
Nirvair Singh Khalsa
CEO KRI





The Scientific Rationale for the Efficacy of Yoga for Weight Loss and Maintenance By Sandeep (Anu) Kaur, MS, RDN, RYT-500 and Sat Bir Khalsa, Ph.D

Yoga ResearchObesity has been on the rise for decades in the United States and is a critical risk factor associated with chronic diseases such as heart disease, hyperlipidemia, type II diabetes, hypertension, stroke, and certain types of cancer. Factors contributing to the obesity epidemic include a sedentary lifestyle with low levels of physical activity, a diet high in calories and low in nutrients, poor social norms around food choices, mindless and/or stress-induced overeating, and increased stress itself. In the United States, 36% of adults and 17% of youth are officially obese. Based on the Centers for Disease Control and Prevention guidelines, obesity is defined as a body mass index (BMI) of 30 or greater. Obesity prevalence is highest among middle-aged adults (40.2%) and older adults over the age of 60 (37.0%) compared to younger adults (32.3%). Despite recent studies showing a plateau in the growth in prevalence of obesity in certain geographic areas in the United States, the rates are likely slowing down rather than reversing. Adult and childhood obesity national percentages continue to remain above the government’s Healthy People 2020 program goal of 30.5% for adults and 14.5% for children.

Traditionally, weight loss strategies have focused mainly on diet and exercise as a method to decrease caloric intake and increase energy expenditure, which generally is effective with initial weight loss. However, most people regain weight over time due to regression in eating habits and decreased exercise adherence, underscoring the need for alternative forms of dietary and physical activity approaches that are effective over the long term. Other conventional treatments have included pharmacotherapy and bariatric surgery, which have potentially serious complications and do not directly address the underlying health behaviors or complex psychological issues associated with initial weight gain. Conventional psychotherapy and behavioral therapy have been used to manage disordered eating such as binge or stress eating and encourage positive behavioral changes and healthier food choices through cognitive restructuring and the adoption of more functional thought patterns. Mindfulness based therapies, such as yoga and meditation, promote self-regulation of attention on the present moment experience with an attitude of openness, acceptance and curiosity, and increase stress coping and resilience, which are both important characteristics for supporting change in health behaviors. Furthermore, movement based mindfulness strategies further add the physical dimension, improving fitness, respiratory function, and management of stress and physical tension.

To better understand how yoga affects weight loss, Ross and colleagues conducted semi-structured interviews with individuals who fit the national demographics, majority being white, educated females who were either overweight and had struggled to lose weight or who were of normal weight and had lost weight unintentionally through the practice of yoga. Of the practitioners, 95% reported positive psychological changes with a mindset focus on general health rather than exclusively weight loss, improved mood, emotional stability, reduced stress, increased self-esteem and self-acceptance. Mindfulness was a key component of the feedback received from the interviews. Participants reported increased mindfulness around the food they consumed and the connection to the emotions they felt. Yoga reduced unconscious and emotional eating, and participants also reported that the stress reduction associated with yoga shifted their attitude and allowed them to choose healthier foods. Another unique theme that emerged was emotional support. Sixty percent of participants indicated that the yoga community and culture at yoga studios played a role in feeling supported and yoga teachers served as role models, which was different from yoga in a gym setting. Additionally, 90% noted physical changes from increased muscle tone to improved sleep and decreased pain. Nearly half the participants reported losing weight specifically in their abdomen, which has special significance with respect to obesity and weight regulation.

Abdominal adiposity often noted with obesity has been shown to have a strong relationship with stress and cortisol release. Excessive visceral fat behaves as an endocrine organ, affecting levels of adipocytokines, such as leptin and adiponectin. Leptin is associated with increased inflammation and adiponectin which is protective, is low in the presence of obesity. Inflammatory cytokines, such as Interleukin-6 and tumor necrosis factor–alpha have also been shown to be released from adipose tissue leading to a state of low grade inflammation with the potential of becoming disease-related inflammation. The underlying mechanism for yoga’s effectiveness on stress-related eating has been hypothesized to involve the down-regulation of both the hypothalamic-pituitary adrenal (HPA) axis and the sympathetic–adrenal medullary response of the autonomic nervous system to stress. It is speculated that abdominal weight loss may also be an indication of decreased HPA axis activation. Evidence supports the finding that stress and the release of cortisol are associated with increased consumption of high fat, high sugar foods.

Physical activity is a critical component to keep obesity and chronic disease at bay, yet low exercise adherence is a common cause of weight gain. Bryan and colleagues assessed yoga’s impact on exercise adherence in inactive adult participants in a 10-week randomized controlled pilot study that had subjects meet twice-weekly for hatha yoga classes. Individuals in the yoga group went from an inconsistent exercise routine to consistently participating in the yoga class and doing additional exercise. Qualitative data from interviews with participants showed that they experienced increased self-awareness and improved perception towards their desire and their ability to exercise, which in turn increased overall exercise adherence. One participant shared, “yoga makes me feel better, and therefore I want more of it,” underscoring participants’ improved perceptions and mind-body awareness. Increase in general well-being, exercise adherence, and exercise self-efficacy (the belief in one’s ability to do the exercise) were all positively correlated.

In summary, yoga as a multi-dimensional mind-body activity offers more than just a form of energy expenditure through the physical postures and exercises. It likely plays a vital and stronger role in weight management through behavioral, physical and psychosocial effects which lead to improved healthy eating habits. More needs to be understood about yoga’s relationship with nutrition and biomarkers indicating dietary changes such as antioxidant intake. Current yoga studies are starting to look at the effectiveness of yoga programs on increasing dietary compliance, overall well-being and health behaviors in both normal weight and obese individuals. Yoga philosophy has always acknowledged the connection between mind and diet as one way to create harmony. Continued yoga research may offer insight and a better understanding of yoga’s role as a potential long-term, holistic approach to weight loss alone or in combination with conventional weight loss strategies.

Sandeep (Anu) Kaur Sandeep (Anu) Kaur is a KRI certified Kundalini Yoga instructor and teaches yoga to cancer survivors and health professionals in the Washington DC Metropolitan area. She holds a Bachelor of Science degree in Psychology with a specialization in Physiology and a minor in Biology from George Mason University. She earned a Master of Science in Dietetics and Nutrition from James Madison University and completed her Dietetic Internship at the Medical College of Virginia. She is a Registered Dietitian Nutritionist, Certified Wellcoach and a Registered Yoga Teacher (RYT-500).


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 Father’s Day from The Yogi Bhajan Library of Teachings®

Yogi Bhajan A big “thank you!” to all of you who participated in our Spring Fund Drive in May, Mantras with the Master. We are so grateful to all of you for your consistent and generous support. It is what keeps our work moving forward.

June brings a wonderful time of gathering together during the Summer Solstice Sadhana in the beautiful Jemez Mountains of Northern New Mexico. We hope you have a chance to come a visit us at our event, Explore Yogi Bhajan's Library of Teachings, on Sunday, June 18 from 3:45 to 5:15 at the “Yogi Bhajan House.”

We are also celebrating Father’s Day (June 18th) in the United States. Happy Father’s Day to all the wonderful papas out there! Yogi Bhajan reminds us that the man we know as a father is only one of the guiding forces in our lives. This Father’s Day we honor our biological fathers, our spiritual fathers, and the universal heavenly father. In this lecture on Father’s Day 1987 said:

This morning when I rose after all my usual meditation I went to the altar and I bowed. I bowed to the altar in respect and in reverence of my fatherly attachment to it. Yesterday, we had thousands of people wishing us well, sending us flowers, and sending us gifts. Somebody found a very beautiful carved pen and that was a fatherly gift. People sent a lot of other things. Gifts given towards the father is not to a man – a gift to the father is that acceleration and determination and renewal of your faith and bowing to achievement. Understand “Father” - God is my father, Infinity is my father, and the universe and its nourishment is my mother. It's such a beautiful concept by itself. It can be reduced to the very physical existence of earthly mother and earthly father. But in Sikh Dharma a beautiful miracle happened that has never happened in any religion before. The Moon became the father and reached out to God who was in love - Mata Sahib Deva. Sahib means… look at that name, Sahib! Deva means transparently achieved angelic life. That most gracious angel-like being became the mother of the Khalsa and Guru Gobind Singh became the father of the Khalsa.“ Yogi Bhajan. June 19, 1987

We look forward to seeing some of you in just a couple weeks in New Mexico for the Summer Solstice Sadhana. Thank you again for continuing to support this invaluable work of preserving these teachings!

Library of Teachings Donation

In Gratitude

Shabd SimranShabd Simran Kaur Adeniji The Yogi Bhajan Library of Teachings® Kundalini Research Institute
Email: donations@kriteachings.org
Find us on Facebook “The Yogi Bhajan Library of Teachings
www.libraryofteachings.com





Don’t Miss 21-Stages of Meditation in Espanola – Right After Solstice

Give yourself the gift of an uplifting week of deep meditation right after Summer Solstice Sadhana. Whether you are just starting out on the path of Kundalini Yoga as taught by Yogi Bhajan, Level One certified, working on your Level Two, or thinking about Level Three– the 21 Stages of Meditation is for you!

Level Three Teacher Training 21 Stages of Meditation June 25th – July 2nd, 2017 in Espanola. 21 Stages of Meditation


Did you know there is no prerequisite training for the 21 Stages of Meditation? This program is open to all and your completion of this program fulfills one of the Level Three requirements, if Level One previously completed. Click here for more information about Level Three.





June 2017 Specials

From Vegetables, With Love

From Vegetables With Love Recipes & Tales from a Yogi’s Kitchen
Completely rewritten and expanded second edition from Siri-Ved Kaur Khalsa

In this completely rewritten and expanded edition of From Vegetables with Love, you will find over 300 mouthwatering recipes and a wealth of information about the yogic approach to food and diet, including the healing properties of natural foods and herbs, helpful “yogic kitchen tips”, and stories from Siri Ved’s years serving as Yogi Bhajan’s personal chef.

Retail: $44.95
PROMO: $38.21

Man to Man Man to ManA Journal of Discovery for the Conscious Man
The Men’s Teachings of Yogi Bhajan, PhD
Master of Kundalini Yoga

You can be what you want to be, but you can’t be what you wish to be. The time has come. We want to be, we should be, and we have to be—men.” –Yogi Bhajan

No one has ever talked to men—about men—like this before! These no-holds-barred lectures tell a man how to master being a man. Everything you’ve always wanted to know is here: how to succeed as a man, how to communicate as a man, how to make love to the woman in your life, the relationship between sex and spirituality, potency and projection, consciousness and creativity... plus special foods, diets, and exercises especially for men.

Retail: $49.95
PROMO: $42.46

The Master’s Touch

The Master’s TouchOn Being a Sacred Teacher for the New Age
Yogi Bhajan, PhD.
Master of Kundalini Yoga

This book is for every student of Truth. Whatever path you have chosen, it will give you an understanding of the true meaning of mastery. In this superb collection of teachings from his “Master’s Touch” courses, Yogi Bhajan, one of the most pragmatic spiritual teacher of our time, explains the path of the Teacher. He does it with wit, compassion, and a practical sense of the challenges of daily life.

Retail: $49.95
Promo: $42.46

The Master’s Touch - Video and Lecture DVD Series

The Master’s TouchKundalini Yoga as taught by Yogi Bhajan® On Being a Sacred Teacher for the New Age

This is for every teacher of Kundalini Yoga as Taught by Yogi Bhajan®, and for everyone on the spiritual path. In July of 1996 and April of 1997, Yogi Bhajan did what he loved best - training Kundalini Yoga teachers - in Master's Touch programs in Española, New Mexico and Assisi, Italy

His enthusiasm for this, his stated mission, is apparent in the compelling lectures from these courses which make up this masterpiece of instructive wisdom.

Yogi Bhajan told the student-teachers, "You are born to be a Teacher, and shall teach, but in His Name, and to all, big and small." The class meditated daily with Yogi Bhajan to develop these attributes and more: Tuning into Your Aura, Meditate on Your Self as a Yogi, Discover the Beauty & Heaven Within, Experience the Essence of a Teacher, Develop the Guidance of the Soul, Healing Breath Formula, Elevated Caliber of a Spiritual Teacher and Opening the Lock of the Heart Center.

Yogi Bhajan, Ph.D.
Master of Kundalini Yoga

Volume One: The Golden Rules of a Teacher Volume Two: Overcoming the Complexes of Life Volume Three: The Grace of Kundalini Yoga Volume Four: The Teacher & the Student Volume Five: Descending God & Ascending Human Volume Six: Projecting as a Teacher Volume Seven: A Self Surrender to the Higher Self Volume Eight: Trouble Comes into Your Life When You Ask for It

Regular Price per DVD: $19.95
Promo per DVD: $16.96

You can also get the entire 8 Volume Set for the everyday discount price of $119.70!

KRI Recipe of the Month

Quinoa and Curried Sambar Lentil Stuffed Acorn Squash
From: Happy Belly by Sat Kartar Khalsa

4 small acorn squashes, halved and seeded
1 cup quinoa
2 cups water
1 large yellow onion, diced
4 cloves garlic, minced
2 inches peeled and minced ginger
2 teaspoons ghee
1 cup crimson lentils
1 can coconut milk
2-3 Tablespoons soy sauce, to taste
Tamarind paste
Yellow curry paste
Sambar seasoning
Optional: pesto for topping of squashes

Roast squashes face down on oiled cookie sheet for 20 minutes at 450 degrees. Cook quinoa in water, over low heat, covered until grain is open and soft. In a large, heavy bottom sauce pan cook onion, ginger, and garlic in ghee until golden. Add lentils and let them toast slightly. Cover with water and add coconut milk, soy sauce, curry, sambar and tamarind to taste. Cover and cook for 25 minutes until lentils are tender.

Combine lentils and quinoa in a large mixing bowl. If still too dry, add a little more water and mix well. Stuff acorn squash with mixture and top with pesto, ten bake at 450 degrees for 15 minutes until top is brown. Sat Kartar Sat Kartar Khalsa
Mother's Day News From KRI

 

 

 

 


 

A Note From Nirvair Mother's Day Sat Nam. Greetings from New Mexico! May has two celebrations in United States that are very much in alignment with Yogi Bhajan’s teachings - Mother’s Day and Teachers' Day. I just did a search on the Yogi Bhajan Library of Teachings®. You can search too. It is one of my favorite pastimes. I went to the Kriya Section to see what would be a great kriya to teach if I had a class on, or near, Mother’s Day. The search came up with seven kriyas. Teach one in your class!      • Old Gypsy Way of Calling on the Spirit      • Meditation on the Divine Mother—Adi Shakti      • The Divine Shield Meditation for Protection and Positivity      • Meditation to Remember the Heavens      • Meditation for Radiance and Ease      • Meditation for the Arcline: Realize Your Power      • Evening Meditation Against Loneliness and Restlessness (Shabd Shu Gadhara Kriya with Karam Shambavi Mudra) On July 4, 1994, when Yogi Bhajan taught the Old Gypsy Way of Calling on the Spirit, he said this about woman and motherhood, “You have to do only one very simple thing: You be you within your God. One line - everything will come to you. That's the law of nature, which nobody can deny. If a woman becomes woman within herself and dwells within God, that woman shall have no problem whatsoever because you are the creative channel of God. Therefore, any distance between you and your God is called insecurity. You must understand the Creative Force of this universe is God, you are not the creative force. Your values must be based on Infinity. “Let us see, we have children. Children are born to us to be educated, to be nurtured, so that tomorrow they can, in their own right, become their own people. If you give them good values, give them depth, width, height, length, and strength, those children will become your grateful students for rest of their lives.” Yogi Bhajan gave KRI® the task of creating three levels of Teacher Training. Level One-Foundations where you learn how to be an Instructor. Level Two-Transformations where you become a Practitioner. Level Three-Realization where you become a Teacher. You can read more about Teacher Training here. If you are thinking about becoming a teacher, please come and share in the experience of your most-beautiful-self in New Mexico this summer. Sign up for our Foundations Immersion Program . This is the Aquarian Teacher International Teacher Training Level One Program in Kundalini Yoga as taught by Yogi Bhajan®. I really look forward to this event every August. Students come from all over the world, and it is great fun for me to get to know everyone personally during the training. Do you meditate every day? Are you ready for a powerful and transforming experience that will deepen your daily practice? If so, join us! We are offering the full 21 Stages of Meditation Program in June this year. The program is a part of Level Three Teacher Training certification. There is no prerequisite training required and it is open to all students. The program will be led by original students of Yogi Bhajan: Guru Singh, Krishna Kaur, Shanti Shanti Kaur, and myself. If you have not seen Guru Singh, Krishna Kaur, or Shanti Shanti Kaur teach, now is the time. These original students of Yogi Bhajan are amazing in their depth and understanding of the teachings. Have you visited our KRI Facebook page? We have had over 75,000 likes, lots of announcements, content, and comments on our wall. Come join us there! Blessing to all the Mothers and Teachers on this planet. They are the ones who will guide us, uplift us, and deliver us!

 

All Love in Divine, Nirvair Singh Khalsa Nirvair Singh Khalsa CEO KRI

 

 

 

 

 

 

 

 


 

 

Quieting the Heart: Yoga for Cardiac Arrhythmias By Nikhil Ramburn and Sat Bir Singh Khalsa, Ph.D. Sat Bir SinghCardiac arrhythmias are a group of conditions characterized by an irregular heartbeat. One such condition is atrial fibrillation (AF), which affects the upper chambers of the heart (the atria). Rapid and irregular heartbeats are the primary cause of symptoms associated with AF. These symptoms include palpitations, dizziness, anxiety, and reduced exercise capacity, which eventually result in severely impaired quality of life. AF tends to progress from short episodes to longer, more frequent attacks although asymptomatic episodes are common even in patients who routinely exhibit symptoms. Common medical complications include large variations in blood pressure and an increased risk of stroke. A few lifestyle risk factors have been identified for AF, the most important one being hypertension along with obesity, alcohol, and caffeine consumption. Despite recent advances in pharmacotherapy, ventricular arrhythmia and AF mortality rates are still high and by the age of 80 years, the lifetime risk of developing AF is approximately 22%. There is increasing epidemiological significance of AF given reports predicting a doubling of AF prevalence by 2050. The current lack of effective treatment for AF exacerbates this grim forecast. Conventional treatment is based on pharmacotherapy and ablative/surgical strategies, both of which have limitations. Antiarrhythmic drug therapy is associated with a relatively high recurrence rate and can paradoxically precipitate more ventricular arrhythmia. On the other hand, catheter ablation can effectively suppress the early stages of AF (paroxysmal AF) but is difficult to achieve with persistent AF or concomitant cardiac disease. Therefore, there is a need for integrative and complementary therapies that go beyond symptom alleviation to treat the underlying lifestyle risk factors and improve the quality of life of individuals with AF. Yoga therapy may prove to be one such complementary treatment for AF. Yoga is especially known for its ability to affect the autonomic nervous system, including both sympathetic and parasympathetic activity, which results in a positive impact on heart rate and blood pressure. Furthermore, yoga practice has been shown to reduce stress and anxiety thereby improving quality of life for AF patients. Finally, yoga has potential efficacy in addressing underlying lifestyle risk factors, such as obesity, by improving behaviors including eating and physical activity. Yoga practice may also lead to a reduction in excessive alcohol and caffeine consumption by enhancing awareness of the physical body and providing alternative coping tools. In light of these benefits, the efficacy of yoga therapy for AF has been an attractive alternative treatment, especially since there are significantly few, if any, negative side effects and yoga is less expensive than medications or surgery. There is now a small but growing body of clinical trial research evidence documenting the beneficial effects of yoga on patients with heart arrhythmia. A 2012 study from the Sant Gadge Baba Amravati University in India, was the first to present data on the effects of pranayama (yogic breathing) on markers of myocardial (heart tissue) electrical instability. Researchers evaluated 27 patients after a 12-week program of 36 pranayama sessions. The intensity of the exercises was modified and all participants were successful in completing the pranayama intervention. The results showed numerous promising improvements in cardiovascular health. For example, exercise capacity increased by 25% and the indices of ventricular electrical repolarization dispersion (a marker of heart tissue malfunction) was markedly reduced. This last finding indicates a significant decrease in the patients’ risk of having ventricular dysrhythmia and sudden cardiac-induced death. These marked improvements suggest that more traditional forms of yoga that include pranayama should be considered in clinical yoga therapy applications. The first study to examine the impact of yoga in patients with AF was published in 2013 in the prestigious Journal of the American College of Cardiology. Researchers from the University of Kansas Hospital and Medical Center evaluated at 53 patients with paroxysmal AF who were between 18 and 80 years old. All patients received Iyengar yoga training for 60 minutes at least twice weekly and sessions consisted of pranayama, physical yoga exercises and relaxation. The results showed that the yoga intervention significantly reduced the number of symptomatic episodes and improved resting heart-rate and blood pressure. In addition, depression, anxiety, and quality of life scores improved significantly, thereby highlighting the efficacy of yoga in addressing the secondary impacts of AF on mental and physical health. These early findings underscore the therapeutic value of a low-cost, non-invasive behavioral treatment like yoga. Future research is needed to elucidate whether the findings are applicable to more chronic forms of AF. A more recent study by investigators in the Divisioin of Cardiovascular Medicine at the Danderyd Hospital in Stockholm, Sweden was published in 2017. In this clinical trial, 80 patients with paroxysmal AF were randomly assigned to either a standard care control group or received standard treatment in combination with yoga for 12 weeks. The Kundalini Yoga-based intervention (Mediyoga) was adapted for individuals with cardiac diseases and included deep breathing followed by light movements, Sat Kriya, and meditation. The results showed that yoga significantly improved quality of life scores, an important outcome for this patient population. In addition, heart rate and blood pressure scores were significantly lower in the yoga group when compared to those of the control group. Since hypertension is an important risk factor for AF and most patients have poorly regulated blood pressure, these results suggest that yoga may prove to be an important complementary treatment for this condition. Despite these encouraging preliminary findings demonstrating the efficacy and absence of significant side effects for yoga interventions in AF patients, they are based on very few trials and more studies with larger sample sizes are required to substantiate these results. Future research is also needed to elucidate some of the mechanisms underlying the markers of electrical instability in heart tissue and how yogic breathing and exercises can positively impact the abnormal electrical activity of heart cells.

 

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.

 

 

 

 


 

Sat Nam from The Yogi Bhajan Library of Teachings®

 

Yogi Bhajan This month we are celebrating Mother’s Day and the brilliant advent of spring in the southwest! At the end of May, we are hosting our Spring Fund Drive for the Yogi Bhajan Library of Teachings. This year we will be offering “Mantras with the Master,” five recordings of Yogi Bhajan chanting the mantras we know and love. Join us during these 11 days (May 18th- May 28th) and hear that deep tonal resonance of Yogi Bhajan’s voice as he chants from the heart. As many of you know, even though the searchable database is incredible, the work is not done yet! The focus of The Yogi Bhajan Library of Teachings continues to center on archiving, digitizing, transcribing, and editing the thousands more lectures, kriyas, and yoga sets left to us by Yogi Bhajan. The Yogi Bhajan Library of Teachings is funded by donations from you, the global community of students, teachers, and practitioners. We rely on your donations to make possible our ongoing programs and to undertake important new initiatives. Donors like you have built this database resource over the past 15 years and we sincerely hope you will be able to donate again this year.

 

 

 

Library of Teachings Donation In Gratitude Shabd SimranShabd Simran Kaur Adeniji The Yogi Bhajan Library of Teachings® Kundalini Research Institute Email: donations@kriteachings.org Find us on Facebook “The Yogi Bhajan Library of Teachingswww.libraryofteachings.com

 

 


 

We Are KRI - A Note from Asia to the International Community By Sat Sarbat Kaur Khalsa Asia Teachers Training My name is Sat Sarbat Kaur and I am a member of the KRI Board of Directors and a Level One and Level Two Trainer. I serve in Asia and in Europe. I just came home from 4 days of meetings at the KRI headquarters in Espanola, New Mexico, the land of Yogi Bhajan. The first two days I participated in the meetings of the KRI Board of Directors, of which I have been a member for the past 2 years. The remaining two days were meetings of TTEC, the Teacher Training Executive Committee. The richness of the experience was amazing and I strongly feel the need to pass this inspiration to the global community because all of you are part of KRI. Sometimes you might feel like there is a “central administration” far distant from you that makes decisions, for which you can do nothing but obey the rules they set. It is time to give you some information about this wonderful community you are part of! Who is KRI? Before I traveled to New Mexico some years ago and met the staff who serves KRI at the home office in Espanola, I thought of KRI as a huge entity of people working in elegant and professional offices. That illusion quickly vanished when I met them! Let me give you some figures:      ● There are over 350 teacher trainings per year, in 52 countries and 26 languages, and their number is steadily increasing with each year;      ● There are close to 3500 new teachers being certified every year around the world;      ● More than 700 trainers work around the globe;      ● About 160 of these are Lead trainers;      ● There is an ever-increasing number of teachers entering the Academy each year as Intern (the first level of the Academy) to become trainers. Do you know who makes all this happen? Well, Guru Ram Das of course – and 18 people at KRI who share a simple work space. There is a small team of 3 people dealing with 700 trainers and all their questions and growth through the stages of Intern, Associate, Professional, and Lead; sorting out all the documents, the interviews, and keeping the files. The staff also take care of the Library of Teachings, the summer events, translations of these materials into all the languages, and marketing and sales of KRI books… not to mention review of books for the KRI Seal of Approval. KRI is a non-profit organization; they do not make money they serve the teachings. Serving on the Board these two days with 6 other members who, like me, travelled at their own expenses and gave their time to serve KRI and indirectly to serve all the trainers in the world, was an incredibly touching and humbling experience. What is TTEC? The Teacher Trainer Executive Committee (TTEC) is composed of Teacher Trainers, Associate level or higher, who are willing to travel to Espanola twice a year and take part group meetings. The two-day meeting revolves around how to improve the quality of delivering the teachings and dealing with all the issues around the trainings. During TTEC we create small groups (committees) willing to work on a specific project. Once home, this group brain-storms, comes up with ideas, and present proposals for voting at the next TTEC meeting. There are approximately 20 to 30 people who attend each TTEC meeting, with some consistently being present over the years and some changing all the time. Like for the KRI Board, these people travel at their own expense. The reason I want to share this is because I realized that KRI and TTEC are us. All of us. We Are KRI. As a Teacher Trainer, if you do not like the decisions that are being made, you have the opportunity to get involved and contribute. Associate, Professional, and Lead Trainers may contact Sarb Jit Kaur, Aquarian Trainer Academy Administrator at sjitk@kriteachings.org. You will be warmly welcomed because all the people of KRI need your support and are doing their best. KRI in the Past KRI did not grow out of a plan, and certainly not out of a traditional business plan. It grew organically, following the needs of the expansion and the wishes that Yogi Bhajan had for his teachings after his death. More importantly, it has grown from the work of dedicated and passionate people like you who wish to serve and see Yogi Bhajan’s legacy spread around the world. At the beginning, the Teacher Trainers involved in the decision-making were mostly Americans, since this is the location where Yogi Bhajan lived and taught. Sometimes decisions and materials offered were not in-line with what the international community needed, but that was never a conscious and planned wish of exclusion. It was simply the result of what was possible at the time – local teachers and trainers doing their best to carry the teachings forward. KRI for the Future I have seen a tremendous transition going on. This is a historical moment in the teachings of Yogi Bhajan. Those who lived during his time are gradually passing the baton to the new generations coming up. If in the past some of us might have perceived some tendency of control, my experience is that now they are ready and fully willing to pass on everything they have learned and experienced for the teachings to live in perpetuity. These four days were impregnated by thoughts and comments and ideas on how to expand the governance of KRI to the world, how to include international Teacher Trainers in the decision-making process. Now is the time for international trainers to come forward and get involved and create the KRI they envision that will serve all nations. Some of the work being done right now include:      ● Revision of Teacher Training – delivery and requirements.      ● Outreach plans to bring Teacher Training to areas that have not been able to afford Teacher Training and where there are no trainers.      ● Revision of the Level 1 and Level 2 manuals, including update of scientific information they contain, lay-out, and ways to deliver the contents.      ● Review of competencies, roles and responsibilities for all levels of trainers in the Academy.      ● Revision of Level 2 exams.      ● Creation of online tutorials in many languages.      ● Workbooks to guide mentors and mentees in the growth process within the Academy.      ● Streamlining and simplifying the interview process for the development of trainers.      ● Developing Teacher and Trainer Forum events around the globe.      ● Ways and means to ensure global inclusion in the decision-making processes. As Teacher Trainers, some of you may be thinking of getting involved. Some may just take this message as an inspiration and feel that they are part of a big, loving family of peers. I feel that worldwide, I do not know any other kind of yoga institution carrying the teachings as it is done in our Kundalini Yoga community – big, but still personal and inclusive. We are an organic body, made of spiritual, human beings. What I have seen these four days is not at all different from the love, warmth, and coziness that I feel at the end of our teacher trainings with you all. Let’s not shrink back, but let’s expand forward and include everyone. Sat Nam. SAT SARBAT KAUR KHALSASAT SARBAT KAUR KHALSA Founder of Ajai Alai Awakening www.3aaa.asia Sat Sarbat is a KRI Kundalini Yoga Lead Trainer Level 1 and 2 and Mentoring Lead. She offers KRI teacher trainings in several countries throughout Asia, Australia, and Europe. She offers the SunChild teacher training, a program created by herself for teaching yoga to children. A passionate student of numerology, she has been studying it for several years and offers private numerology consultations and special workshops in that field.

 

 

 


 

The Summer of 2017 Will Be Amazing in Espanola! Give yourself the gift of an uplifting week of deep meditation right after Summer Solstice Sadhana. Whether you are just starting out on the path of Kundalini Yoga as taught by Yogi Bhajan, Level One certified, working on your Level Two, or thinking about Level Three– we have something for you!
Level Three Teacher Training 21 Stages of Meditation June 25th – July 2nd, 2017 in Espanola. 21 Stages of Meditation

 

 

Did you know there is no prerequisite training for the 21 Stages of Meditation? All are welcome and your completion of this program counts towards any future Level 3 requirements.

 

Level Two Teacher Training Authentic Relationships June 25th – July 2nd, 2017 in Espanola. Transformation - Level Two Program

 

 

Level 1 certification is a prerequisite for participation in Level 2 training and to qualify for completion credit of Level 2. Authentic Relationships is one of five modules required for KRI Level 2 Practitioner certification.

 

 

Have you considered coming to Level One Teacher Training in Espanola this summer?

 

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May 2017 Specials Enlightened Bodies Enlightened BodiesExploring Physical and Subtle Human Anatomy Kundalini Yoga as taught by Yogi Bhajan® Nirmal Lumpkin, LMT and Japa Kaur Khalsa, DOM Enlightened Bodies inspires and elevates the approach and study of the human body, interconnecting anatomy, physiology and ancient yogic teachings. Enlightened Bodies presents the complexities of the body in a refreshing and approachable style, integrating multiple perspectives including:      • Human Anatomy      • Ayurveda      • Kundalini Yoga      • Traditional Chinese Medicine      • Self-Care      • Other lifestyle traditions This is an essential book for yoga enthusiasts and healthcare practitioners who are looking for a deeper understanding of the human body and ways to incorporate complementary health practices in their treatment plan. Regular Retail: $39.95 Promo: $33.96

 

Praana, Praanee, Praanayam Praana, Praanee, PraanayamExploring the Breath Technology of Kundalini Yoga as Taught by Yogi Bhajan ® Compiled from the Teachings of Yogi Bhajan and illustrated by Harijot Kaur Khalsa Praana, Praanee, Praanayam is a collection of Yogi Bhajan's quotes and kriyas gathered from lectures throughout his 35-year teaching career in the West. Yogi Bhajan is a Master of praanic energy and these quotes and kriyas can help you to understand and experience who you truly are in the universe of praana. Regular Retail: $35.00 Promo: $29.75

 

The Kundalini Yoga with the Master DVD Series The Kundalini Yoga with the Master DVD SeriesThe Kundalini Yoga with the Master DVD Series is your chance to practice a demanding physical kriya with Yogi Bhajan. The all new picture-in-picture guide shows the proper posture and timing while you are challenged to "Keep Up!" by the Master himself. Volume 1: Energize Your System Featured in Owner’s Manual for the Human Body Among other benefits, this kriya contains exercises to: - energize the heart chakra and stomach - give power to the immune system - adjust the spine - cleanse the liver and purify the blood Volume 2: Balance the Vayus Featured in Owner’s Manual for the Human Body There are five principal Vayus: Praana moving in the heart area; Udaana in the throat; Samaana in the navel region; Apaana in the pelvic floor; and Vyaana which circulates throughout the whole body. This set moves all five Vayus of the body and brings equilibrium to the glandular system. Volume 3: For Mental Balance Featured in Owner’s Manual for the Human Body Concludes with Yogi Bhajan playing the gong while you nap. Yogi Bhajan said that by regularly practicing the first and second exercise in this kriya for three minutes each and then repeating frog pose 108 times you can achieve physical and mental health. Volume 4: Optimum Health Featured in Owner’s Manual for the Human Body Refine your radiance with Optimum Health. This physically demanding set is balanced with great moments of relaxation including an 11-minute nap to Guru Ram Das Lullaby and a gong meditation. Volume 5: Automatic Endurance featured in the manual Owner's Manual for the Human Body Let this DVD show you: - Conscious breath for total self-purification - The Power of baby pose - How to develop tolerance, grit and nerves of steel Volume 6: Wake Up the Body to Handle Stress and Strain Featured in the manual Owner's Manual for the Human Body This video contains ideal exercises to do in bed or just out of bed first thing in the morning! Volume 7: Yogic Salutations Featured in the manual Self Knowledge This kriya incorporates a variety of salutations including: - Narda Pranaam - Hans Pranaam - Guru Pranaam Volume 8: Massage for the Lymphatic System Featured in the manual Physical Wisdom Stimulating eliminative movement in the lymphatic system is essential to a strong body and healthy immune system. Give your lymphatic system a massage with this original kriya taught by Yogi Bhajan! All DVDs in this series: Regular Retail: $19.95 per DVD Promo: $16.96 per DVD Or get the entire set for the everyday low “set price” of $119.70 (25% off full retail)

 

KRI Recipe of the Month Mediterranean Roasted Vegetable Orzo with Chick Peas By Sat Kartar The Vegetables 1 small eggplant, peeled and ¾ inch diced 1 yellow bell pepper, 1 inch diced 1 red bell pepper, 1 inch diced 1 fennel bulb 1 red onion, peeled and 1 inch diced 2 garlic cloves, minced 1 ½ teaspoons kosher salt 1 ½ teaspoons freshly ground black pepper Preheat the oven to 425 degrees F. Toss the eggplant, bell peppers, fennel, onion, and garlic with the olive oil, salt, and pepper in a large pan. Roast for 40 minutes, until browned, turning once with a spatula. The Orzo 1 medium red onion 2 tablespoons fennel seeds 3 tablespoons extra virgin olive oil ½ lb. orzo pasta Sauté one red onion and 2 tablespoons fennel seed in 3 tablespoons olive oil slow and low, developing a caramelized flavor. Boil ½ pound orzo separately until al dente, then toss with onion and fennel seed sauté mix. The Chickpeas (garbanzo beans) 1 clove garlic 2 tablespoons extra virgin oil 1 15 oz. can of cooked chickpeas 1 tablespoon tahini paste (sesame seed paste) Slow roast garlic in 1 tablespoon olive oil, add 15 oz. cooked chickpeas and stir in 1 tablespoon tahini Mediterranean Flavor Layer Mix 4 scallions, minced (white and green parts) ¼ cup pinoli (pine nuts), toasted ¾ pound feta, ½ inch diced (not crumbled) 15 fresh basil leaves, cut into julienne The Dressing 1/3 cup freshly squeezed lemon juice (2 lemons) ¼ cup extra virgin olive oil 1 teaspoon kosher salt ½ teaspoon freshly ground black pepper Whisk ingredients together To Plate First layer the orzo, then chickpeas, next vegetables, then the flavor layer. Repeat, ending with flavor layer. Decorate plate with dressing in a circle. Garnish with fennel fronds. Sat KartarSAT’S SECRETS - Many people are sensitive to the alkaloids in nightshades like the peppers and eggplant in this recipe. Their bodies react with inflammation or allergy-like symptoms. Avoid these vegetables if you think you are sensitive. Replacements could be butternut squash, okra, or halved baby artichokes. Fennel seeds and bulbs are great digestive aids
News From KRI

 

Kirtan Kriya


 

 

 


 

A Note From Nirvair Sat Nam. Greetings from New Mexico! Kirtan Kriya This issue of the KRI newsletter features information and research on “Kirtan Kriya.” There has been a lot of press in the last few years about this invaluable technology that Yogi Bhajan taught. My experience, in sitting with and listening to Yogi Bhajan in less formal settings, is that he frequently recommended Kirtan Kriya to individuals that asked for advice and for a practice. I know why too! This practice has been invaluable to me over the years. If you have not done a 40-day sadhana of this kriya recently, start today! The research conducted by Dr. Dharma Singh Khalsa and others will inspire you and the results will amaze you. Click here for a link to how to do Kirtan Kriya. In this 1976 lecture, Yogi Bhajan teaches the specifics of the Kirtan Kriya mudra in one of his earliest recoded lectures. He says; “Ego and knowledge, when combined, is called Gian Mudra, the seal of knowledge. [The thumb represents the ego;] this [first] finger represents Jupiter; this [middle finger] represents Saturn; this [ring finger] represents the Sun; this [little finger] represents Mercury. The four fingers represent four avenues. Medically speaking the tips of these fingers stimulate parts of the brain. That's why there is a rosary. What is a rosary? - To stimulate the fingertips and the ego. Every religion has a rosary and the purpose is the same. When you do the Sa-Ta-Na-Ma meditation (Kirtan Kriya), the purpose is the same. It is the Mudra. Now this Jupiter, [when it touches the thumb] is Gian Mudra – the seal of knowledge. You come to Saturn, the patience, the purity and the learning, and the justice. What they call it [when it touches the thumb]? Shuni Mudra - the seal of the Saturn. [The Sun finger,] they call it Ravi Mudra - seal of the Sun. The life, the energy, the heat, the power. [The Mercury finger] they call it Budh Mudra - communication, sound, effect, and inspiration. All in this.” Yogi Bhajan Enjoy this beautiful spring, and celebrate Earth Day on April 22nd with joy and happiness.

 

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

 

 

Monthly Video Coming Soon!

 

 

 

 

 

 

 


 

Why I Love Kirtan Kriya: Brain Longevity® and Perfect Health at Your Fingertips In 12-Minutes a Day Dharma Singh Khalsa, M.D. I bow my head in reverence to the One -True Immortal Essence of Reality - and salute Yogi Bhajan. I love Kirtan Kriya so much. For me, it is the perfect meditation. And why wouldn’t it be? It has everything: a beautiful mantra, an exquisitely powerful mudra, and a visualization. These aspects completely activate your brain in only 12 minutes a day. Kirtan Kriya is incredibly easy, safe, and affordable, without requiring extensive or expensive training. It’s scientifically proven to be highly effective, as we’ll see below, and it is so simple to practice. Did I mention that Kirtan Kriya is fun? It is!
Everyone reading this probably knows that yoga and meditation go back thousands of years. But did you know that the modern era of meditation started in 1949 when Dr. Walter Hess, a Swiss physiologist, won the Nobel prize for revealing 2 areas in the hypothalamus of the brain? One was a stress center and the other an anti-stress center; some of the main spots impacted by Kirtan Kriya. 25 years later, a Harvard cardiologist named Herbert Benson, M.D. was instrumental in working out the details of the physiology of meditation. Shortly before Benson’s work, Yogi Bhajan came to the west from India. One of the very first meditations he shared was Kirtan Kriya. Kirtan Kriya appeared in KRI’s Sadhana Guidelines in the early 1970’s. Yogi Bhajan said one of the main reasons he came to America was to teach Kirtan Kriya. I’ve also heard him say that if you could only do one meditation, it would have to be Kirtan Kriya. Personally, I started doing Kirtan Kriya in 1980. On Thanksgiving weekend 1981, I did my first Tantric, put on a turban and received a spiritual name. When I saw my name, Dharma Singh, I knew I no longer had to put people to sleep (I was an anesthesiologist) but could now help them wake-up and heal in their body, mind, and spirit. I became Dr. Dharma. But Rome wasn’t built in a day and I certainly didn’t go from being an anesthesiologist to a yogi studying Kirtan Kriya overnight. 1981-1992 was an experience in personal evolution. Then in 1992, Yogi Bhajan introduced me to Kirti Kaur who became my beautiful wife. The first time we ever met we decided to work together. Shortly thereafter, Yogi Bhajan asked us to move to Tucson where I began writing my first book, Brain Longevity (Warner Books, 1997), which became an international best-seller. One day Kirti and I were visiting the ranch in Espanola, Yogi Bhajan’s home. The great man was sitting in his big white chair when he beckoned us to follow him into his private quarters. Once there we chatted for a bit, when he looked at us very directly with those luminous, penetrating brown eyes and said, “I’m teaching you this so you can share it with people as they age.” He then went into a deep yogic trance and silently directed us to do research on Kirtan Kriya. Kirti and I both felt it and agreed. So off we went and founded the Alzheimer’s Research and Prevention Foundation (ARPF).
I’ve often wondered how ancient yogis knew so much, since there were no lab tests available to them like we have now. They were certainly tuned-in, is all I can say. But today, thanks to the development of sophisticated brain scans and blood work, much has been revealed about how Kirtan Kriya works. We (the ARPF) began our research in 2003 at the famous Amen Clinic. There we looked at meditators using SPECT scans (a type of nuclear imaging test) and it showed that Kirtan Kriya increased blood flow to important areas in the brain concerned with memory. The most significant area was the Posterior Cingulate Gyrus (PCG), which is the first spot to go down in function when a person suffers memory loss. I’ve often said that if people did Kirtan Kriya on a regular basis and activated their PCG, then a lot fewer people might suffer from cognitive decline. Since then, we have performed many other groundbreaking studies at important medical schools including The University of Pennsylvania, UCLA, and West Virginia University, that have resulted in 25 articles being, with more coming, published in prestigious medical journals, such as The Journal of Alzheimer’s Disease. Our work has illumined some very astounding and significant outcomes that I will briefly outline here.
Before Kirtan Kriya BEFORE
After Kirtan Kriya AFTER


MRI Scan Showing Increased Brain Blood Flow before and after Kirtan Kriya
MRI scans show a remarkable blood flow increase in the brain after Kirtan Kriya. This increase in brain blood flow to critically important areas translates into a much healthier organ, one more easily able to fight off the insults of aging, stress, and poor life style choices. Interestingly, one of our studies at the University of Pennsylvania, called The Yogi Bhajan Legacy Research Project, involved having advanced meditators do Kirtan Kriya inside an MRI machine. As Guru Singh, one of our participants, was exiting from the room, a technician said to him in amazement, “You have one of the biggest brains I have seen.” Guru Singh was astounded and asked the technician, “Is that good?” The man said, “It’s not only good, it’s fantastic!” Our most recent group of studies revealed that Kirtan Kriya slows the progression of Subjective Cognitive Decline (SCD), a very early form of memory loss, and has a stronger effect than standard memory training in people with Mild Cognitive Impairment (MCI), another form of early memory loss, that has shown to proceed towards Alzheimer’s disease at a high rate. Moreover, the practice of Kirtan Kriya improves the health of your DNA because it increases an enzyme called telomerase that is responsible for keeping your telomere long, the protective cap on your DNA. A long telomere equals a longer life with better brain health. Yes, you read correctly! Kirtan Kriya has such a profound effect that it even benefits your genes and DNA.
Once, a student asked Yogi Bhajan, “Sir, do those who meditate avoid getting dementia?” The Master replied, “Not only they don’t get dementia, they go into another dimension.” At a conference that I attended in Stockholm a few years ago, I asked a leading expert on meditation the following question: “If you could eat peanuts and increase your well-being, would that be good?” Well, she looked at me as if I had asked if the world was really round. Her response? “Dr. Dharma! You know meditation is the fastest way to well-being.” What that means for you is that beyond the positive medical benefits that we’ve shared above, perhaps the most profound result of practicing Kirtan Kriya is the creation of a deep sense of well-being, which includes discovering your purpose or mission in life. Purpose, in and of itself, has been suggested to reduce your risk for Alzheimer’s. We are born perfect. However, as we “grow up,” we are subjected to so many thoughts, attitudes, and beliefs that our own spiritual beauty becomes covered over. Our main purpose in life, therefore, is to strip away the layers of that onion, transcend the nonsense to which we have been exposed, and rediscover our own true essence, our divine well-being. That is the dimension of which Yogi Bhajan spoke, and that is where the practice of Kirtan Kriya takes you.
In his song I'm So Tired, on The Beatles White Album, John Lennon sang, “I’d give you everything I've got for a little peace of mind.” Peace of mind is incredibly lacking, but ultimately crucial, in today's world where we are surrounded by chaos, anxiety, anger, and division. We are very fortunate that we have a simple meditation that can deliver us to a state of exaltation in only 12 minutes a day. Practicing Kirtan Kriya and living a lifestyle replete with daily meditation (sadhana), service to others (seva), and being with a group of like-minded people (sangat), will deliver you to that other dimension that Yogi Bhajan spoke of - one of spirit, inner peace, and joy. I hope to see you there.
To discover more about our research, visit us at: www.alzheimersprevention.org/research Dr. Dharma Singh KhalsaDharma Singh Khalsa, M.D. is the President and Medical Director of the Alzheimer’s Research and Prevention Foundation (ARPF), and is the original voice in the integrative and holistic medical approach to Alzheimer’s prevention and treatment. After founding the ARPF in 1993, he became the first physician to advocate a lifestyle approach to the prevention and treatment of memory loss, including Alzheimer’s disease. He is among the world’s leading authorities on integrative medicine, and has written extensively on a wide range of health and healing issues. How Kirtan Kriya Has Helped Me Robert Groth, CPA as told to Dr. Dharma Singh Khalsa Before Kirtan Kriya, I went through life in a stress-induced fog, not aware of how badly I was treating myself. At the age of 18, I was diagnosed with Multiple Sclerosis (MS) and over the last 27 years I was in self-denial of how sick I was. I was so angry all the time - my brow was deeply furrowed and I looked like I was 100 years old. I am the president and CEO of an accounting firm that I founded. This is an extremely stressful position, especially at tax season, which was contributing to my declining health. In 2007, I met Dr. Dharma who introduced me to Kundalini Yoga and meditation and everything changed. Now I start every day with yoga and Kirtan Kriya. Plus, in the evenings, I do a deep healing meditation to help release childhood trauma, of which I have had plenty. This allows me to decompress from the day and go to bed relaxed and with a clear mind. Before I started Kirtan Kriya, I ended tax season in the hospital for six years in a row. Since 2009 I have not had one hospital stay and I credit this to my meditation practice. I do Kirtan Kriya for 12 minutes every day and this has changed my life. It has allowed me to heal and live healthier. My MS hasn’t progressed and my relationships, especially with my family, are much happier. Kirtan Kriya has helped me thrive and I am so grateful to have been blessed with this gift. Sat Nam.
Robert and Christina Groth

 

 


 

Research on Kirtan Kriya: Hot Off the Press By Nikhil Ramburn and Sat Bir Singh Khalsa, Ph.D. Sat Bir SinghThe Kirtan Kriya meditation is one of the unique signature practices of Kundalini Yoga as taught by Yogi Bhajan. There are multiple benefits ascribed to this kriya and, most importantly, recent research has shown that this practice can reduce stress levels and increase brain activity in areas associated with memory. A leading voice in the integrative medical approach to the prevention of Alzheimer’s disease, Dr. Dharma Singh Khalsa and the Alzheimer’s Research & Prevention Foundation (ARPF), features Kirtan Kriya on their website home page. The ARPF was founded in 1993 by Dharma Singh Khalsa, M.D. and has funded and conducted years of research with eminent university research centers across the U.S. and in Europe. The ARPF is dedicated to pursuing longitudinal studies on the therapeutic benefits of Kundalini Yoga therapy and especially Kirtan Kriya on cognitive decline, mild cognitive impairment, and Alzheimer’s prevention, including functional imaging studies, genomics, biomarkers and neurocognitive testing. Prominent researchers who have collaborated with Dr. Dharma Khalsa on recently published Kirtan Kriya research funded in part by ARPF include Dr. Kim Innes of West Virginia University and Dr. Helen Lavretsky of the Department of Psychiatry at UCLA. Dr. Lavretsky is a geriatric psychiatrist who jokingly says that she left Russia for America to find Kundalini Yoga as taught by Yogi Bhajan. In fact, his teachings profoundly impacted her personal and professional life and she now teaches and conducts research in the neuroscience of integrative mental health and the neuroscience of consciousness and enlightenment. In January of 2017, Dr. Lavretsky and colleagues published their findings from a randomized controlled trial (RCT) involving 81 participants aged 55 and above with mild cognitive impairment (with symptoms such as significantly forgetting names and misplacing items). The subjects were assigned to either 12 weeks of standardized memory enhancement training (MET, which is a known conventional therapy) or yoga and then followed over a six-month period. The yoga group participated in weekly 60-minute Kundalini Yoga classes, which included warm-ups, breath training (pranayama), 12 minutes of Kirtan Kriya, meditation, and Shavasana (deep rest). The yoga training group also practiced Kirtan Kriya for 12-minutes daily at home. After the 12-week intervention, there was no difference in dropout rates suggesting the suitability of Kundalini Yoga and Kirtan Kriya for this population. While both groups showed significant memory improvement at 12 weeks post-intervention and the 24-week follow up, only the yoga group showed significant improvements in measures of executive functioning, depression, anxiety, and psychological resilience. In addition to these results, a subsample of 25 participants from this study were examined using functional magnetic resonance imaging (fMRI) to document brain connectivity, structure, and chemical changes associated with the 12 weeks of yoga or MET. Dr. Lavretsky and her colleagues found that yoga was just as effective as memory training in improving connections between brain regions involved with verbal memory performance. These preliminary findings are encouraging and suggest that yoga can produce functional changes in the brain associated with improved memory in seniors. Dr. Kim Innes is a well-known yoga researcher who has investigated the efficacy of yoga for a number of medical conditions including type 2 diabetes, sleep disorders, and cardiovascular disease as well as in the elderly and women’s health. In a Yoga Journal profile of her yoga research, she was quoted, “It was my personal experience with yoga and the benefits I felt, like reduced stress and better sleep, that sparked my interest in studying yoga as a disease intervention.” Her Kirtan Kriya study, also published in January 2017, reported similar improvements in cognition and memory in older adults with subjective cognitive decline. This was the first RCT designed to examine the effects of mind-body practices on memory and cognitive functioning in this population. The study evaluated 60 older adults assigned to either a Kirtan Kriya meditation group or a music listening program. The subjects practiced at home for 12 minutes every day for 12 weeks. Participants in both groups showed marked and significant improvements in subjective memory functioning and objective cognitive performance after 12 weeks. Furthermore, the post-intervention follow-up revealed that the substantial gains in memory and cognition were maintained or further increased suggesting that Kirtan Kriya meditation is an effective protocol to sustain memory improvements in older adults with preclinical stages of Alzheimer’s disease. As an additional benefit, Kirtan Kriya showed greater improvement in sleep, mood, stress, and quality of life scores when compared to the music group. The research by ARPF and Drs. Lavretsky and Innes has drawn significant attention to the potential of Kirtan Kriya through a number of news reports and articles. The research suggests that Kirtan Kriya seems to be an effective intervention to increase brain activity in areas associated with memory and has long lasting effects. However, these preliminary trials are limited by relatively small sample sizes and further longitudinal studies with larger and more diverse samples are required to generalize and confirm these findings. Furthermore, it would be advantageous if different additional objective biomarkers of cognition and memory loss could be measured in Kirtan Kriya research order to deepen our understanding of the mechanisms of action for this meditation. The potential of a simple behavioral intervention that could prevent symptoms of cognitive decline, and Alzheimer’s itself, would be a major contribution to this common and growing medical concern.

 

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.

 

 

 

 

 


 

You know you want to come to Espanola this summer! Give yourself the gift of an uplifting week of deep meditation right after Summer Solstice Sadhana. Whether you are just starting out on the path of Kundalini Yoga as taught by Yogi Bhajan, Level One certified, working on your Level Two, or thinking about Level Three– we have something for you!
Level Three Teacher Training 21 Stages of Meditation June 25th – July 2nd, 2017 in Espanola. 21 Stages of Meditation

 

 

Did you know there is no prerequisite training for the 21 Stages of Meditation? All are welcome and your completion of this program counts towards any future Level 3 requirements.

 

Level Two Teacher Training Authentic Relationships June 25th – July 2nd, 2017 in Espanola. Transformation - Level Two Program

 

 

Level 1 certification is a prerequisite for participation in Level 2 training and to qualify for completion credit of Level 2. Authentic Relationships is one of five modules required for KRI Level 2 Practitioner certification.

 

 

Have you considered coming to Level One Teacher Training in Espanola this summer?

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


 

Where They Are Today - Siri Sampuran Kaur and Alchemy Yoga By Shanti Kaur Khalsa Siri Sampuran Kaur came to the Espanola Immersion in August 2015 and finished her KRI Level One certification the following February. She is now a successful Kundalini Yoga instructor in Dover, Delaware and the founder of Alchemy Yoga. Coming from Teacher Training she wondered what kind of a yoga teacher she would be, but found that teaching came naturally. “Teacher Training gave me the confidence to teach,” reflected Siri Sampuran. “Like anyone, I was nervous at first. I worried that the students wouldn’t connect with me. But the desire to teach grew so strong, it overcame all of my concerns. This technology changed my life, and I knew it could do the same for others.” After you get your Level One certification, the first question is “Where should I teach?” Well, as it often goes, destiny played a hand in Siri Sampuran’s decision. It was not her plan to go home to Dover, Delaware, but circumstances brought her there, back to her roots. This was where she grew up and this is where she started teaching in September 2016. Siri Sampuran Kaur“Central Delaware is mainly conservative and you wouldn’t think people would be open to Kundalini Yoga,” said Siri Sampuran. “But like everywhere, the need for it is big, whether people realize it or not. I have put concentrated effort into expanding people’s awareness of Kundalini Yoga through social media, blogging, and continually educating people about what yoga is and what it can do for you.” Now she also teaches in Kennett Square, Pennsylvania and Maryland’s eastern shore, her class size is growing with a dedicated group of returning students. “One of my biggest challenges when I first started to teach in Dover was to explain the teachings of Kundalini Yoga to a predominantly Christian, traditional, community in a way that would resonate. It takes some sensitivity and care to find the right words. I start by saying you don’t have to “believe” in Kundalini Yoga to get the benefits – you only have to do it. Just like a teacher of mine used to say, you don’t have to “believe” in water, but if I spray you with a hose you will absolutely get wet! This is something that makes sense to people. Kundalini Yoga works and works quickly, with most people noticing results right away in how they feel and overall increased levels of energy.” One of Siri Sampuran’s messages is that Kundalini yoga is not just for fitness, it is a life-tool for the householder to manage stress and stay healthy. This is something people really need in these times of uncertainty. “Twice a week, I offer Prenatal Kundalini Yoga and it’s quickly becoming one of my favorite classes to teach. It isn’t what most women expect when they come to class, but they find it is what they need. They learn why it is important to relax, be centered and connect with their intuition while pregnant, and they also get to celebrate this sacred time in their lives.” What does the future hold for Siri Sampuran? “Right now, I am the only Kundalini Yoga instructor in the Dover area teaching regular weekly classes, and I miss the support of the Kundalini community. I sometimes think about moving to a place with more sangat. My goal is to teach here long enough to inspire someone else to take Teacher Training so I can take class too! So, for now, this is where my work is.” KRI salutes Siri Sampuran Kaur for her stamina and her willingness to serve. It is not easy to grow Kundalini Yoga classes on your own, and her dedication inspires us all! “May the pure light within you guide your way on,” now and forever. Siri Sampuran Kaur 40-day Sadhana of Kirtan Kriya Siri Sampuran chose Kirtan Kriya as her 40-day sadhana for Level One. “I looked forward to my 31 minutes of Kirtan Kriya each day as it left me feeling clear and balanced. The gift I received was a deeper and more direct connection to my higher self. It became easy to make choices in accordance with what would serve me along my path. No more indecision about how to spend my time and which left me free to accept the only best opportunities that came my way. I find myself coming back to Kirtan Kriya on a regular basis.”

 

 

Where They Are Today – Serving the World with Kundalini Yoga
Taking Level One Teacher Training is the first step in serving as an Instructor of Kundalini Yoga as taught by Yogi Bhajan©. This is a deep commitment that transforms lives. Even though going through Level One is challenging, it is a whole other challenge to deliver this knowledge to others. Many people take teacher training out of a desire to make a positive change in their own life. Then there are those who are called to serve and uplift others. This is the most important attribute of a successful teacher. The shift from a self-focused intention to a universal intention is what this column is about. Let me tell you the stories of those Level One graduates who made that shift, brought this knowledge to their communities and, in the process, transformed themselves on a much deeper level. It will inspire you as it has inspired me. Have you been certified as Level One? Do you have a story? Send me an email, and let’s share it! shanti@kriteachings.com

 

 

 


 

Sat Nam from The Yogi Bhajan Library of Teachings®

 

April brings with it some very beautiful but windy weather here in New Mexico, a reminder that winter has passed and spring is here! April also brings Earth Day, a celebration of our beloved Mother Earth. As many of you know, Yogi Bhajan advocated for the environment at every opportunity. He encouraged us to take care of ourselves and the earth in a conscientious way. Like in this lecture held on Earth Day (April 22nd) in 1990. “Start looking at His creation as part of him. Start respecting it, and loving it, and start be gentle and kind. You don't have to do any other exercise, you will be fine. Start seeing the spirit and soul of every human being. Look bright and beautiful andsaintly - you represent God… Earth DayNow you are trying not to pollute yourself and not to pollute the earth. A consciousness has set in, a time has started and there shall be a growth. Mankind will live in nobility, peace, and tranquility and that's a reality. It's not anybody's affair, it is everybody's affair. We are all part of One and One is part of all. It's my prayer that we guide ourself to that righteousness. My prayer and my request is that you have an obligation to create a lot of joy, a lot of happiness, and to elevate yourself so that the pollution can be counteracted with a joy in the body and in beings, so that you can feel wonderful and healthy. With this blessing and these prayers, may your life be very fulfilled and noble. I wish you the best of luck. Be prosperous, be generous, and be kind and be compassionate. Walk like angels, complete and perfect, pure in your psyche, and God shall walk with you. Wahe Guru Ji Ka Khalsa. Wahe Guru Ji Ki Fateh.” Read original lecture for more teachings on how to uplift our consciousness and better care for this precious earth. I love the reminder that our earth is an extension of God just as we are a representation of God. To all of you who support this important work of preserving the teachings of Yogi Bhajan, we cannot thank you enough! Your endless support and generous gifts are keeping this resource growing and improving all the time. Library of Teachings Donation In Gratitude Shabd SimranShabd Simran Kaur Adeniji The Yogi Bhajan Library of Teachings Kundalini Research Institute Email: donations@kriteachings.org Find us on Facebook “The Yogi Bhajan Library of Teachings” www.libraryofteachings.com Tune in to your inbox for our emails or if you have missed any of the emails we have sent out this past week highlighting Yogi Bhajan’s teachings around motherhood be sure to visit our The Yogi Bhajan Library of Teachings Facebook page to catch up!

 

 


 

KRI Level Three Teacher Training Level Three Teacher Training
Applications are still being accepted! CLICK HERE to APPLY TODAY For More Information website: LevelThree.KundaliniResearchInstitute.org email: LevelThree@KriTeachings.org

 

 


 

We Are KRI! is now a blog! By Hari Charn Kaur Khalsa For many years, I have been traveling the globe, working with all levels of KRI teachers to train, mentor, and coordinate a sustainable network of teachers for future generations. It is exciting work, and those of you who know me, know that I love it. I can’t believe how many lovely, talented, and dedicated teachers make up KRI. I hold each one dearly in my heart. But now, I want to share it with you, too! So, stay tuned for my news and enjoy the travel with me! And, if you have a We Are KRI! story or blog post you would like to share, send it to me at haricharn@kriteachings.org. What is KRI? Well the answer to that is simple - We Are KRI! Hari Charn Hari 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.

 

 

 


 

April 2017 Specials Kirtan Kriya Extravaganza! Because we are featuring Kirtan Kriya in this month’s newsletter, we wanted to highlight these three manuals, all of which include Kirtan Kriya, and of course have many other wonderful Kriyas and yogic information to explore. I Am A Woman KriyasI Am a Woman: Creative, Sacred & Invincible Essential Kriyas for Women in the Aquarian Age Yogi Bhajan, PhD, Master of Kundalini Yoga Retail: $29.95 Promo: $25.46 This is the companion book of lectures, selected as favorites by women who participated in Women’s Camp.

 

I Am A Woman ReaderI Am a Woman: Creative, Sacred & Invincible Selected Lectures from the Women's Teachings Yogi Bhajan, PhD, Master of Kundalini Yoga Retail: $39.95 Promo: $33.96

 

 

Sadhana GuidlinesKundalini Yoga Sadhana Guidelines, 2nd Edition Create Your Daily Spiritual Practice Kundalini Yoga as taught by Yogi Bhajan In this 2nd Edition of Kundalini Yoga Sadhana Guidelines, you’ll find steps toward cultivating the consciousness available by practicing in a group as well as suggestions for developing your own personal sadhana. Open these pages and begin the journey of a lifetime. Retail: $29.95 Promo: $25.46

 

SEEDS OF CHANGE FOR THE AQUARIAN AGE TransformationsTRANSFORMATION, VOLUME ONE MASTERING THE SELF Kundalini Yoga as taught by Yogi Bhajan® 91 Transformational Kriyas & Meditations These Kriyas and meditations, drawn from Transformation Level Two Teacher Training courses, are organized to facilitate your personal practice and deepen your experience of the Self. Many of these kriyas were selected specifically for the Level Two and have never been available before. Practice something new or master something familiar with this wonderful collection. Kirtan Kriya appears in Volume One, and here is Volume Two for your further exploration and transformation

 

TransformationsTRANSFORMATION, VOLUME TWO SERVING THE INFINITE Kundalini Yoga as taught by Yogi Bhajan® 86 Transformational Kriyas & Meditations This volume continues and completes the Kriyas and meditations from the five Level Two Teacher Training courses. Organized not only for personal practice but also for Kundalini Yoga Teachers. Develop workshops or 6 week themed courses, using each chapter individually, or combining topics gives you limitless possibilities. Retail: $29.95 per volume Promo: $25.46 per volume

 

Welcome, Spring! Physical TrainingPhysical Training With Kundalini Yoga as taught by Yogi Bhajan® 5 DVD Box Set This 5 DVD set follows Yogi Bhajan teaching Physical Training, (commonly called “PT”) at the Ranch in Espanola on five consecutive days in the summer of ’94. Perfect for establishing a weekly workout with Kundalini Yoga. New inset video demonstrates the posture and timing for each exercise so you can follow along with ease. Original videos have been color corrected and audio has been remastered to help bring the experience alive. Keep up and keep fit! Retail: $39.95 Promo: $33.96 KRI Recipe of the Month BBQ Tempeh Spinach Salad with Orange Vinaigrette From: Happy Belly by Sat Kartar Khalsa Sat Kartar will join us again as the Chef for Level One Immersion in Espanola! BBQ Tempeh Spinach Salad with Orange Vinaigrette Makes 4 servings 1 package tempeh 2 oz. apple cider vinegar 2 oz. maple syrup 1 clove garlic, minced 1 tablespoon red chili powder 2 oranges, zested 2 small oranges or 1 large orange, juiced 2 tablespoons balsamic vinegar 2 tablespoons honey 1 clove garlic, peeled ¾ teaspoon salt ¾ teaspoon freshly ground black pepper ¾ cup extra virgin olive oil 10-12 oz. pre washed spinach Preheat the oven to 350 degrees F. In the meantime, have your steam basket ready. Cut the tempeh in approximately 1 inch cubes, and then steam it for 5 minutes. While the tempeh is steaming, make the BBQ sauce by whisking together apple cider vinegar, maple syrup, minced garlic and chili powder in a bowl. Transfer tempeh to oven glassware and cover with the BBQ sauce. Place in the oven and bake for 15 minutes, then allow it to cool completely. In a blender, combine the orange zest, orange juice, balsamic vinegar, honey, garlic, salt, and pepper. Blend until smooth. With the blender running, add the olive oil in a steady stream until combined. Transfer to a container and store in the refrigerator. To serve, put the spinach in a large bowl. Toss with enough of the vinaigrette to coat the spinach. Add the tempeh, toss again, and serve. Sat Kartar SAT’S SECRETS- Tempeh is an easily digestible soy protein made from the whole fermented soybean. BBQ sauce is a great flavor booster. If you’d like to experiment, start with the base of equal parts vinegar and a sweetener, a touch of tomato paste, and some garlic. You get great flavor plus the anti-oxidant properties of lycopene from the tomato.
Yogi Bhajan News From KRI

 

March 2017 - Summer Program Edition






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
CEO KRI










 


 



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

http://immersion.kundaliniresearchinstitute.org 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. www.artandyoga.com
Level Two Teacher Training The Aquarian Teacher, KRI Level Two Teacher Training Program
Authentic Relationships
June 25- July 1, 2017
Espanola, New Mexico http://transformation.kundaliniresearchinstitute.org 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.

 

 

Testimonials
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: LevelThree.KundaliniResearchInstitute.org / email: LevelThree@KriTeachings.org

 

 

 

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 sirineel108@gmail.com. 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 www.michellecerulli.com.

 

 

 

 

 


 

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!
Library of Teachings Donation
In Gratitude Shabd Simran Shabd Simran Kaur Adeniji The Yogi Bhajan Library of Teachings® Kundalini Research Institute Email: donations@kriteachings.org Find us on Facebook “The Yogi Bhajan Library of Teachingswww.libraryofteachings.com 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: http://www.sevasadhana.org For information about Level One discounts this summer, including Seva Sadhana sevadars, email KRI at courses@kriteachings.org.

 

 


 

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. www.super-health.net

 

 


 

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. [/one-half-first]
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.

 

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Level Three Teacher Training
There’s still time to apply for Level Three! Due to many requests for an extension, The new Application (Step 1) deadline is: March 31st, 2017 However, the sooner you apply, the better because this is only the first step of the process. Step 2 will take more time. If you are planning to apply but need to wait, let us know so we can reserve your spot. 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: LevelThree.KundaliniResearchInstitute.org email: LevelThree@KriTeachings.org Level Three Mela

KRI February 2017 Recipe of the Month From Vegetables, With Love: Recipes and Tales from a Yogi’s KitchenExcerpt from: From Vegetables, With Love: Recipes and Tales from a Yogi’s Kitchen (Revised and Expanded New Edition) Siri-Ved Kaur Khalsa Raajma Masaala— Kidney Beans Punjab Style Punjab-style kidney beans simmered in spiced tomato gravy. Divine served with basmati rice! Yield: about 8 servings 2 cups dry kidney beans 6 cups water 2 medium onions, chopped in small dice 6 cloves garlic, finely chopped 2 inches fresh ginger, peeled and finely chopped 1–2 serrano chiles, finely chopped 1½ cups diced tomatoes (optional) 6 tablespoons ghee or oil 1 teaspoon cumin seeds 1 teaspoon salt ½ teaspoon turmeric 2 tablespoons ground coriander ¼ teaspoon cayenne 1 teaspoon garam masala ⅛ teaspoon asafetida powder (optional) 3 tablespoons butter (optional) ½ cup chopped cilantro Soak the Beans: Remove any debris from dry beans. Rinse in cold water. Place in a 2-quart container and add 6 cups of water. If on hand, add 1 tablespoon of vinegar. Let soak overnight, or at least 8 hours. Cook the Beans: Drain soaked beans and discard water. Place beans in a pressure cooker and add enough water to cover beans by 1 inch. Bring to pressure and cook for 15-18 minutes until soft. (If using a regular pot, use same amount of water; cooking time will be 60-90 minutes.) Remove from heat and release pressure with the quick release method. Taste a bean. It should be soft through and through. If there is any “chew” to the beans, pressure cook for another 3-5 minutes or until done. Drain beans and reserve 2 cups of the cooking liquid. Prep the Vegetables: Chop onions, garlic, ginger, and green chili, keeping each separate. Pulse tomatoes a few times in a food processor to coarsely chop. Have necessary spices handy by stove. Make the Masala: Heat oil in a sauté pan over high heat. Add cumin seeds and let sizzle 30 seconds until toasted. Now add chopped tomatoes, and then the other spices (coriander, garam masala, asafetida). Keep cooking, stirring frequently, over medium-high heat 5–10 more minutes (longer if using fresh tomatoes), until the mixture becomes unified and pulls away from the edges of the pan as stirred. Then the masala is done. Completing the Dish: Add masala to cooked kidney beans and 2 cups reserved cooking liquid. Use a slotted spoon to mash some of the beans against the side of the pot to help thicken the sauce. Add butter and simmer for 5–10 minutes. Remove from heat. Add salt to taste and stir in chopped cilantro. Serve with Love: Serve Raajma Masaala over steamed basmati rice for a simple and satisfying meal. The most blissful kidney beans you could ever imagine! Prep Tip: Complete Veggie Prep (chop garlic, ginger, and chiles) at the same time that you set the beans to soak. Refrigerate until cook time. This way all you have to do is chop the onions (they are really best chopped fresh and not refrigerated) and make the masala when beans are cooking; both will be done about the same time.
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Merging with the Infinite Teachings of Death & Dying Preparation, Process & Prayers The Teachings of Yogi Bhajan Edited by Hargopal Kaur Khalsa Life poses many questions. Dying is one of them: What do we do at the moment of death? For the most part, we deny death. We never really look into the nature of death as a cycle of life. We never examine our
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