Newsletter Archives

 

 

---

 

Sat Nam and greetings to you from New Mexico! It is February and Valentine’s Day, so we always take this time to reflect on Love.

Yogi Bhajan, throughout his many years of teaching, had some wonderful perspectives on the topic of “Love.” Yogi Bhajan said, on July 29, 1996, “The fact is that if a person has not experienced the love of his or her soul within one’s self, there is no chance that this person can go out and love.” He goes on to say in this lecture, “If you do not have the sensitivity so that your soul can live in the subtle body - and your subtle body is as sophisticated as anything in the universe can be, if you do not produce elegance, grace, and sophistication in your mind, manners, and attitude, and if you do not come from that infinite altitude and you do not ascend to that altitude, then you cannot descend into love. The higher your being is, from here the love comes.”

Speaking of love, I had a birthday last month - my 70th! I am grateful for all the love and prayers that came my way from all over the world. It is occasions like this when I feel the depth and breadth of our KRI family and the incredible power of your blessings. You have to see the birthday cake that Shabd Simran Kaur and Kamal Prem Singh baked for me! It was called the “Yogi from the North” and it was as delicious as it was beautiful.

So, Happy Valentine’s Day to all the teachers of KRI. Our present to you are a couple of wonderful booklets that can help you understand two important areas of Yogi Bhajan’s teachings.

“Guru Yoga & The Technology of the Tratakum” by Yogi Bhajan (compiled by Gurucharan Singh Khalsa, PhD) PDF Version

“The Art of the Gong in Kundalini Yoga Meditation” by Yogi Bhajan (compiled by Gurucharan Singh Khalsa, PhD) PDF Version

 

In case you don’t know, registration is now open for our Level One Teacher Training Immersion in New Mexico and our Level Two program “Lifecycles and Lifestyles”. If you are considering becoming a teacher of Kundalini Yoga as taught by Yogi Bhajan®, I invite you to join us in Espanola this August. And if you are already a Level One certified teacher, then join us, after Summer Solstice Sadhana, for the “Lifecycles and Lifestyles” program that will include many new features. I hope to see you this summer!

 

In God, I dwell,

Nirvair Singh Khalsa

CEO KRI

 

 

 

 

---

 

 

---

 

 

 

By Nikhil Rayburn and Sat Bir Singh Khalsa, Ph.D.

Type 2 Diabetes Mellitus (DM2), also called adult-onset diabetes, is a metabolic disease that was formerly only diagnosed in midlife but is now impacting younger adults and even children. This disorder is characterized by defects in insulin production and action, resulting in elevated blood glucose levels, which can lead to serious medical consequences. Long-term complications from diabetes account for more adult cases of vision loss, end-stage kidney disease, and amputations than any other disease. In addition, diabetes significantly increases the risk of cardiovascular disease and may be linked to cancer. DM2 is largely a lifestyle disease caused by inadequate physical activity, diets rich in highly-processed foods and refined sugars, and elevated levels of life-stress. Twenty-eight million people in the United States have DM2, and more than 80 million are considered to be at high risk of developing it, a state called prediabetes or metabolic syndrome. Worldwide, more than 350 million people are estimated to have DM2, a disease affecting many developing countries with limited resources.

The high cost and relatively low effectiveness of conventional treatment have resulted in an economic burden estimated to total $322 billion annually in the United States. Conventional treatment aims at controlling glucose levels through medications, education, and behavior change schemes. However, behavior change is notoriously hard to enact because the same environmental and social conditions that gave rise to the disease-causing behavior are still in place. Pharmaceutical treatment drawbacks include dependency, resistance, and adverse long-term effects. Consequently, there has been a concentrated search for non-pharmaceutical treatment and preventative measures. Behavioral treatments such as lifestyle interventions addressing the risk factors of obesity and sedentary activity reduce the development of diabetes by as much as 58% and decrease the need for medications. However, current conventional behavioral lifestyle interventions have limited effectiveness; this is a factor that may likely be improved with yoga.

Yoga interventions address several DM2 risk factors and bring a much-needed holistic approach to DM2 treatment. In yoga, physical exercises are linked to lifestyle and behavioral changes that include diet, relaxation, and stress management. A lesser-known aspect of yoga is the social support that a yoga class or community provides and social support is strongly linked to improved diabetes self-care and clinical outcomes. Yoga is better known for increasing fitness and physical function, thereby improving both glucose metabolism and psychological health. At the same time, yoga promotes and supports weight loss and thereby addresses obesity which is a major cause of DM2 onset and complications. Finally, the two most beneficial and consistent outcomes of yoga are an increase in mind-body awareness and stress-coping ability. This leads to a host of positive downstream effects including improvements in healthy behaviors, avoidance of unhealthy behaviors, better sleep cycles, balanced neuroendocrine status, improved metabolic function, and reduced inflammatory responses. There is convincing research that shows that yoga improves mindfulness and mind-body awareness, and this may well encourage individuals to gravitate to healthy behaviors such as exercise and healthy food choices, and away from unhealthy habits such as consuming junk food. This is all due to their enhanced experience of the positive effects of these behaviors. Evidence suggests that stress may play a major role in the development of diabetes, which is why relaxation techniques, such as are found in yoga, could serve as a very effective complement to other lifestyle modifications. Therefore, there is every reason to believe that yoga should be efficacious in preventing and treating DM2.

Metabolic Regulation
Studies evaluating yoga interventions in patients with DM2 found that yoga normalized metabolic functions which resulted in increased insulin sensitivity, glucose tolerance, and improved lipid profiles. These beneficial effects of yoga on glycemic control are well documented. A recent review in the International Journal of Yoga Therapy looked at the evidence for the benefits of yoga in adults with DM2. Peer-reviewed studies published between 1970 and 2006 looked at the effects of yoga on diabetes and diabetes risk factors in a broad range of outcomes, such as insulin resistance, glucose intolerance, elevated blood pressure, and excess body weight. Each of these factors is strongly implicated in the development and progression of DM2. Despite considerable variability in design, clinical measures, and target populations, most trials reported positive changes in at least one of the outcomes related to DM2 and in clinical outcomes as well. The most recent review of research on yoga therapy for DM2 was published this year by Kim Innes of West Virginia University in the Journal of Diabetes Research. Researchers found 33 papers reporting findings from 25 controlled trials (12 of them RCTs) representing 2170 participating research subjects and concluded that “collectively, the findings suggest that yogic practices may promote significant improvements in several indices of importance in DM2 management, including glycemic control, lipid levels, and body composition. More limited data suggest that yoga may also lower oxidative stress and blood pressure; enhance pulmonary and autonomic function, mood, sleep, and quality of life; and reduce medication use in adults with DM2.”

Improved Sense of Well-Being
In a pilot study conducted by Shanti Shanti Kaur Khalsa and Guru Parkash Kaur of the Guru Ram Das Center for Medicine and Humanology (founded by Yogi Bhajan in Espanola, New Mexico to apply the practices of Kundalini Yoga for therapeutic populations), they applied 3 questionnaires to evaluate the effectiveness of an 8-week Kundalini Yoga and lifestyle intervention program in diabetic patients. One of these was the Audit of Diabetes Dependent Quality of Life, which measures individuals’ perception of the impact of diabetes on their quality of life. Improvement in quality of life was measured in 9 of 11 participants. The second scale was the Profile of Mood States which consists of subscales measuring the following moods: anger, confusion, depression, fatigue, anxiety, and vigor. There was a statistically significant improvement in all of the above mood states following participation in the diabetes program. The third measure was the Functional Assessment of Chronic Illness Therapy - Spiritual Well-Being, which measures a faith factor as well as a meaning-and-peace factor. There was a statistically significant improvement in spiritual well-being following participation in the diabetes program as measured by this scale. The evaluation showed that most participants found the components of the program extremely helpful especially in the areas of mood, stress management, quality of life, and ability to relax. Although such findings support the efficacy of yoga as a therapeutic intervention to improve quality of life and stress management, larger randomized control trials are required to substantiate the results.

Assist Controlling Glucose Levels
There is now a growing number of studies with larger sample sizes showing that yoga can have a positive impact on diabetes. For example, an Indian study from 2015 highlights the efficacy of yoga in controlling blood glucose levels in patients with DM2. The study was conducted at the Department of Physiology and Diabetic clinic of a teaching hospital over a period of two years. The subjects were 30 middle-aged male diabetic patients and an equal number of non-diabetic volunteers made up the control group. The significant decrease in blood glucose levels after yoga in both the experimental and control groups indicates the potential role of yoga as preventive and treatment strategies for DM2. In addition, there is some reason to believe that yoga may rejuvenate or regenerate beta cells of the pancreas which can normalize insulin production.

Given its positive effects on metabolic regulation, physical well-being, and mental health, yoga can be considered as a cost-effective and non-invasive adjunct therapy for treating DM2. With few exceptions, the studies document beneficial changes in yoga program participants and suggest improvements in several risk indices mentioned previously such as glucose tolerance, insulin sensitivity, lipid profiles, blood pressure, oxidative stress, and pulmonary function. However, several of the current studies have small sample sizes which prevent the generalization of findings. The therapeutic potential of yoga in the face of a worldwide epidemic of diabetes warrants additional research, which will require more funding from our public health institutions. This would likely prove to be a valuable investment given that conventional pharmaceutical treatment comes with a number of side effects and limited efficacy. Yoga is potentially a highly cost-effective protocol to treat and prevent DM2 since it addresses the underlying causes along with symptoms.

 

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. 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.

 

 

---

 

 

 

 

Davinder Singh and Harisimran Kaur Khalsa are two people who make a big difference for those who have found themselves homeless in San Diego. Together, as a beautiful vision and mission of their marriage, they founded the Duwara Consciousness Foundation (DCF) dedicated to helping people, including those less fortunate than us, to come together in a comfortable and safe environment to share meals, experiences, life events, and even deep friendships!

DCF offers the county’s only 100% donation-based mobile food operation. With their mobile food-truck, Davinder and Harisimran are committed to providing good, nutritious, hot meals to those who need it most. Right now, they are serving food 3 times a week, offered by welcoming volunteers who serve a big dose of respect and love as well as food. The goals of their project are to alleviate food insecurity, promote nutrition and health, and promote relationship-building for San Diego County’s most vulnerable populations. They plan to expand their current food-trailer operation to 10 meal-serving locations per week and are working hard to attract funds and volunteers to make this happen.

But their vision and mission does not stop there! Their next project is a mobile vehicle that will provide 30,000 mobile showers and 7,500 loads of laundry per year for 40,000 people experiencing homelessness in San Diego county. As explained on their website, "Good hygiene is as unattainable as it is critical for our homeless neighbors in San Diego. Many have minimal access to showers or laundry services. At $10-$15 per load at the laundromat, staying fresh is more than a person living on the streets can afford. Lack of hygiene can be a profound detriment to one’s dignity and only exacerbates the other problems associated with homelessness and job insecurity."

The cost of the mobile shower bus is $150,000, and DCF is only $30,000 short of making this a reality. To be part of this great project, you can make a donation at duwara.org or at the foundation’s Facebook page.

Read more about the work of Davinder and Harisimran at the San Diego Union-Tribune, and take a moment to make a donation now.

 

 

---

 

 

 

 

---

 

 

 

 

Here at KRI, we are always seeking to improve the accuracy of our manuals and printed kriyas to ensure that our trainers, teachers, and students get the most authentic delivery of Kundalini Yoga as taught by Yogi Bhajan.

We’d like to bring your attention to several updates that have been issued for The 21 Stages of Meditation - one in 2012 (click here) and again in 2017 (click here). Be sure to make a note in your copy of the book.

All changes to KRI books and manuals may be found here at Publication Corrections, so please check back periodically. And if your eagle-eye spots a typographical error, an error in a kriya, or just something that needs improvement, please contact KRI at publishing@kriteachings.org

 

 

---

 

 

 

 

Happy Valentine’s Day to all the beautiful people of KRI! Did you know that there is a Lecture Topic in the Yogi Bhajan Library of Teachings on “Love”?

Lecture Topics are fun and interesting to use because much of the hard work of searching has already been done for you. From the home page, next to the search bar, you can select Lecture Topics and see what topics have already been researched. See for yourself what Yogi Bhajan says about the rich topic of "Love."

Thank you, again, to all of you who make this resource what it is today! Your continued support allows it to grow and evolve to include all of Yogi Bhajan’s lectures in one free resource. Thank You!

 

 

In Gratitude,

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 Teachings”
www.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).

 

 

---

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

---

 

---

 

 

 

 

---

 

 

 

---

 

 

Level Three Teacher – Realization

Mark your calendar for the New Mexico Level Three Mela!
June 14 – 16, 2020

Deadline for 2020 Level Three applications has been extended to February 29, 2020

 

 

---

 

 

 

 

 

---

 

 

KRI Specialty Training - SuperHealth

“Let there be no misunderstanding. As yogis, we have no idea or inclination to use drugs. Drugs are the worst thing on the planet. The non-clinical use of drugs is destructive to both mind and body. We have never supported drugs and will not support them now or at any time in the future. This has to be very clearly understood. We cannot lead anyone who seeks these teachings into a path of destruction, which is the only path of drugs. Our reality is a God-conscious reality of happiness, health and prosperity which leaves no room for the destruction of the self-caused by the use of drugs. It is our policy to exalt the self.” ~Yogi Bhajan, April 27, 1994¹

We live in a time where taking drugs and alcohol have become a way of life. The opioid crisis is running rampant and abuse of prescription medications leads to a serious addiction. Today, every 19 minutes there is an accidental drug overdose in the United States.

Yogi Bhajan understood the onslaught of stress, an overload of information and constant social pressure, that would be bombarding our psyche. He understood what the future held and gave us healthy ways to navigate these addictions with the precise science of SuperHealth®.

He referred to Kundalini Yoga teachers as “analytic technicians of the teachings” and ones who would give hope to the hopeless and strength to the weak. SuperHealth consists of very specific Kundalini yoga sets, meditations, sound healing, mantra, breathwork, restorative nutrition, therapeutic juice formulas, and Humanology teachings. All of them work together to bring one to the most optimal physical and mental vitality and spiritually -- from recovery to self-discovery.
Click here to learn more about how SuperHealth technology helps with addictive substances and behaviors.

SuperHealth hosts its annual Specialty Training “Yogic Science to Break Habits & Addictive Behavior” in Espanola, New Mexico on March 21-28, 2020. Join Kundalini Yoga teachers from around the world in learning about SuperHealth. Experience the teachings and serve the world!

Mukta Kaur Khalsa was trained personally by Yogi Bhajan in SuperHealth therapies for over 35 years. The sensitivity and insight she obtained gives her a unique ability to blend yogic science with health and healing. She is the Director of SuperHealth, Nationally Certified Addictions Counselor, Licensed Professional Mental Health Counselor and Drug & Alcohol Counselor, Special Representative to the United Nations Office of Drug Control and Crime, Vienna, Austria. She is the author of two books “Meditations for Addictive Behavior” and “Healing Addictive Behavior.”

 

 

¹This quotation is from Mukta's contemporaneous notes and cannot be verified in the Yogi Bhajan Library of Teachings.

 

 

---

 

 

 

 

---

 

 

Yoga for Treating Obsessive Compulsive Disorder
Sat Bir Singh Khalsa, Ph.D.

Obsessive-Compulsive Disorder (OCD) is a psychiatric condition that was previously classified as one of the anxiety disorders, specifically as a personality disorder, but is now classified in the new diagnostic category of Obsessive-Compulsive and Related Disorders. Patients with OCD experience uncontrollable and continuously reoccurring thoughts or obsessions and/or compulsive behaviors that are severe enough to interfere with their lives. Obsessions include symptoms such as uncontrollable fear of germs or contamination, aggressive thoughts, unwanted forbidden or taboo thoughts on sex, religion, or harm, and insistence on things being symmetrical or in order. Compulsions are uncontrollable, ritualistic, or habitual behaviors in response to obsessive thoughts such as excessive cleaning or handwashing, ordering objects in a very precise way, counting, and repeatedly checking to see if everyday tasks have been done. Symptoms of OCD have been portrayed by actor Jack Nicholson in the movie As Good as It Gets and actor Tony Shalhoub in the TV series Monk. Although these showed some humorous circumstances, OCD is a bona fide mental health disorder that can cause significant suffering. The USA Network that aired Monk, launched a public service campaign to increase awareness of OCD and its treatment and the show's website provides OCD information.

The overall prevalence of OCD in the population is about 1 percent, with about half of patients exhibiting a serious impairment; it is higher in females and is highest in young adulthood but decreases with age. Potential risk factors for OCD include a genetic predisposition, specific abnormalities in brain structure and function, and childhood trauma although the underlying cause of this disease is unknown. Conventional treatments have included pharmaceuticals, psychotherapy including cognitive-behavioral therapy (CBT), and brain stimulation therapies. However, despite significant improvements with these treatments many patients are still left with significant symptoms, suggesting the need for additional treatment strategies.

Research on mind-body therapies, such as progressive relaxation, have shown some benefit. One of the first reports of meditation/mindfulness for OCD was a single-patient case report published in 2008 involving mindfulness researcher James Carmody showing that an adapted form of the Mindfulness Based Stress Reduction (MBSR) program yielded significant improvement in the score of the clinician-administered Yale-Brown Obsessive-Compulsive Scale (YBOCS), the most common clinical instrument for this disorder. At a 3-month follow-up, the patient exhibited only mild OCD symptoms with improved quality of life and functioning including return to full time work. However, he noted “a need for continued mindfulness practice in order to refine his ability to bring ‘mindfulness to everyday OCD.’”. Subsequently, a number of OCD studies including randomized trials (RCTs) have demonstrated the efficacy of mindfulness-based treatments such as the Mindfulness Based Cognitive Therapy program (an MBSR derivative) and so-called “third-wave” therapies, melding mindfulness-related practices with CBT. A 2019 review of “new-wave” OCD treatment studies in the Indian Journal of Psychiatry by authors from the prestigious National Institute of Mental Health and Neurosciences (NIMHANS) in India, identified 40 published trials that provide encouraging evidence for these therapies on OCD symptoms.

The basic premise behind the use of meditation/mindfulness-based approaches is the increase, with practice, in the self-regulation of attention, which is at the heart of meditation and yogic practices as originally described in Patanjali’s Yoga Sutras. This ultimately leads to the capability of meta-cognition, the skill of self-regulation of thought processes and the realization that one’s true identity/self is beyond thought processes, and therefore that thought processes can be regulated, even if those thinking patterns are dysfunctional, as they are in OCD. An example of this can be seen in a quote from a subject in a 2012 qualitative study of MBCT in Germany: “When this urge comes, like let’s say, I want to step out right now and wash my hands, that I then first pause for a second and remind myself to also be mindful with myself…”. Recent research on mindfulness-based approaches is now actually investigating which specific aspects of mindfulness are most effective in countering obsessive intrusive thoughts (OITs). A 2018 paper in the journal Mindfulness concluded that “…acting with awareness and acceptance may confer protective characteristics in relation to OITs, but that the observe facet may reflect a hypervigilance to OITs. Mindfulness-based prevention and intervention for OCD should be tailored to take account of the potential differential effects of increasing specific facets of mindfulness.”

Research on yoga practices for OCD actually predate studies of meditation/mindfulness alone. In 1996, a case series yoga-for-OCD-treatment study was published in the International Journal of Neuroscience by David Shannahoff-Khalsa. The intervention consisted of a series of physical exercises followed by multiple specific meditations that incorporated posture, breath regulation, and mental focus (some of which could be practiced for up to 31 minutes) intended to reduce anxiety, stress, and mental tension from Kundalini Yoga as taught by Yogi Bhajan. It also included a key yoga practice thought to be specific for OCD, a specific left-nostril breathing meditation that included breath retention after the inhale and exhale. Most of the subjects completing the trial showed a substantial average improvement of 54 percent in YBOCS scores at three months, with some of these experiencing continued improvement up to one year. This study was followed by an RCT published in 1999 that added researchers from the Scripps Research Institute and the University of California, San Diego. The primary treatment group practiced an hour-long version of the Kundalini Yoga practice from the earlier study, whereas the other group practiced relaxation response and mindfulness meditation practices for 30 minutes. After 3 months of treatment, improvements in the yoga group were significantly greater than those in the meditation group on the YBOCS and on another measure of obsessive compulsiveness and mood disturbance. Subjects in the meditation control group then underwent the yoga protocol, and the now-combined treatment group showed continuing additional improvements in YBOCS scores continuously through the 15-month evaluation. The degree of improvement at 3 months was clinically significant and on a par with conventional pharmaceutical treatment suggesting that this yogic therapy is a viable, and potentially preferable, behavioral intervention.

The latest RCT study of Kundalini Yoga for OCD in Brazil has been published in the prestigious journal Frontiers in Psychiatry in November of 2019. For this study, Shannahoff-Khalsa was joined by a team that included researchers from the Department of Psychiatry at the University of Sao Paulo, and together completed a larger RCT with a similar design to the study in the 1999 paper, with the control group practicing the relaxation response meditation. After four-and-a-half months of treatment, the improvement in the YBOCS score was significantly better than that in the control condition. Subjects completing the yoga treatment experienced a 40 percent improvement, which was similar to that for the previous study; about one third of the patients in the yoga group were in full remission from the disease. In addition, secondary measures from validated questionnaires for mood disturbance, anxiety, and depression also showed improvements with yoga that were significantly better than the control group. In a second phase of the study, in which control subjects then also underwent the yoga treatment protocol, the results for the YBOCS and secondary measures were again similar to the previously published RCT in which improvements continued through about one year of treatment time. The authors concluded that Kundalini Yoga as taught by Yogi Bhajan “shows promise as an add-on option for OCD patients unresponsive to first-line therapies”.

The only other trial evaluating a yoga intervention for OCD was published in 2016 by a NIMHANS research team. This trial was largely designed as a preliminary test and refinement of a hatha yoga protocol but did include a small single group treatment trial. This study reported a statistically significant improvement in the average YBOCS score for 10 subjects completing two weeks of the treatment with score improvements similar to those for the Kundalini Yoga trials.

Clearly, there is now reasonable preliminary evidence for yoga as a treatment modality for OCD. The meditative component of yoga may be one mechanism by which yoga is exerting clinical improvements, and it remains to be determined how much the postures and breath regulation practices may also be contributing.
Additional research is warranted for yoga as a behavioral treatment that provides an additional option for patients, which is free from side effects of pharmaceuticals and may provide benefits in patients who have had experienced insufficient improvement with conventional treatments.

 

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 Endowment Fund

SUPPORT THE KUNDALINI RESEARCH INSTITUTE & THE LIBRARY OF TEACHINGS

 

 

 

 

---

 

 

 

---

 

 

Is Yoga 5,000 Years Old? The Archaeology of Yoga
Sat Bir Singh Khalsa, Ph.D.

In understanding the history of when yoga practice began, perhaps the most seminal historical scripture has been Patanjali’s Yoga Sutras, approximately 2,000 years old, in which the description of the process and psychology of yogic meditation is thoroughly described. Other texts around the same time include the meditative practice and teachings of Buddha and the description of meditative practice in the Bhagavad Gita and the Upanishads (dated to approximately 200 B.C.E. and possibly a little earlier). In the Katha Upanishad (1-III-9) is text describing the act of meditation using the analogue of a charioteer guiding horses to represent control of attention over thoughts: “…the man who has a discriminating intellect as his driver, and a controlled-mind as the reins, reaches the end of the path – that supreme state of Vishnu.” The word “yoga” does appear in the older Vedas; however, the context of its use is more as a state of unitive/transcendental consciousness rather than as a contemplative behavioral practice. As noted in the online Encyclopedia Britannica, “The prehistory of Yoga is not clear. The early Vedic texts speak of ecstatics, who may well have been predecessors of the later yogis (followers of Yoga)”. Therefore, given the uncertainty of the references to actual yoga practice in the Vedas, a more conservative conclusion as to the history of yoga practices would be to associate it with the other texts above. We can therefore say with confidence that yoga/meditation practice is “thousands of years old.” To put a more exact number on it, yoga is at least 2,500 years old.

However, there have been numerous instances in books and internet sites that refer to the origin of yoga as being 5,000 years old, far earlier than can be justified by the scriptural texts noted above. For example, there are statements on websites: “Yoga, a 5000-year-old practice, still suited for the modern era” and “The development of yoga can be traced back to over 5,000 years ago…”. A Yoga Alliance web page states that “Yoga was developed up to 5,000 years ago in India…”. There is also a paper in the peer-reviewed journal Alternative Health Practitioner entitled “Yoga: 5,000 Years Young”. Even Indian government institutions entrusted with representing and promoting yoga have clearly stated that yoga practice is this old (See: https://www.mea.gov.in/in-focus-article.htm?25096/Yoga+Its+Origin+History+and+Development). So, where does this significant 2,500-year extension of the origin of yoga practice come from?

In the early 1920’s, notable archaeological excavations in Pakistan and northern India revealed the existence of a previously unknown ancient civilization centered around the Indus river that was contemporaneous with other ancient societies such as Mesopotamia. This civilization is now known to have existed between approximately 3,300 and 1,300 B.C.E. and has been called the Indus Valley Civilization or the Harappan Civilization after one of the major excavated towns. Among the many artifacts unearthed were small stone seals, which were used as stamps for making impressions, typically for trade purposes. One carved image appears to be the classic yoga meditation posture, with legs folded in a sitting posture with the arms extended and resting on the knees. The artifact pictured was on display in the National Museum of India in New Delhi earlier this year. The similarity of this posture to the meditative posture was not lost on the archaeologists and historians who quickly began surmising that this civilization was possibly involved with yoga practice. As of 2002, there were a total of 16 artifacts unearthed depicting this yogic-like image, including a copper plate. These artifacts also include symbols, which are suggestive of a script or language; however, it has yet to be deciphered, and so we cannot confirm that these artifacts are representing yoga practice. We cannot rule out the possibility that this posture is related to some other behavior and activity. Of course, sitting cross-legged on the ground is not a unique way of sitting, especially in ancient times. These yogic-like artifacts have been discussed in a 1981 paper entitled “An Archaeology of Yoga” by Thomas McEvilley in the journal, RES: Anthropology and Aesthetics. He thoroughly presents the arguments of multiple scholars and historians who have argued for the conclusion that yoga practice existed in the Indus Valley civilization, but he also convincingly provides strong possible counter-arguments that make these conclusions questionable.

In addition to these yogic seals, there are other artifacts which some scholars have suggested are also yoga-related. A well-known male limestone bust from excavation at the Indus Valley town of Mohenjo-daro has had some of its characteristics attributed to meditative practice. In a very early report shortly after its discovery, it was suggested that the eyes appear to be partly closed and to be focused at the tip of the nose as is consistent with early descriptions of meditative practice.

In a chapter within the 1953 book The Art and Architecture of India, there is an interesting discussion on the features of a limestone torso from the Indus Valley town of Harappa, which has the abdomen extended. The author suggests that this is consistent with yogic abdominal breathing: “The fact that the figure appears pot-bellied is, therefore, iconographically correct and truthful. It is not intended as a caricature in any sense, since this distension resulting from yogic breath-control was regarded as an outward sign of both material and spiritual well-being.” There are a number of clay figurines discovered which are in seated postures with hands pressed together in prayer pose. (Anjali mudra or Namaskar pose; see the photo of one of these taken at the National Museum of India). However, as with the yogic seals, there are alternative possible interpretations of these artifacts that cannot be dismissed lightly, so there remains uncertainty as to the association of these artifacts with yogic practices.

It is understandably tempting to attribute yoga’s origins to the Indus Valley civilization, as these images are very striking in their similarity to yogic practices. However, until the script is deciphered, or other stronger evidence becomes available, we cannot be truly definitive. On the other hand, does it really matter whether yoga is only 2,500 years old and not 5,000 years old? Clearly, this is not important with respect to any modern-day practical purposes, as we can still be confident that these are truly “ancient” practices. For those with a passion and curiosity for history and archaeology, this is a deeply interesting question. There is significant hope that we will ultimately find the answer; it is estimated that 80% of the Indus Valley civilization sites remain to be excavated, suggesting that there is very likely more definitive evidence to come, and perhaps even an Indus Valley Civilization analogue to the Rosetta Stone that would allow understanding of the script.

Stay tuned.

 

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.

 

---

 

 

 

 

---

 

 

21 Stages of Meditation Under the Blue Skies of New Mexico
By Priti Darshan Kaur

The 21 Stages of Meditation in Espanola was a priceless opportunity to experience deeply transformational energy. When you first look at the 21 Stages of Meditation, it appears to be a systematic process of moving from one stage to the next to achieve an elevated state of being. The program presents itself as a meditative journey to deepen the experience of the Self within the mind. One can embark on the 21 Stages with the belief that if your heart and mind are focused on every meditation, then the Infinite Pulse is awaiting to expand your radiance of Infinity. This is all true, and is in fact what I experienced, but it was totally not what I imagined it to be. The experience of 21 Stages of Meditation is something that defies words and must instead be felt from your inner core.

As we progressed through each stage of meditation, Nirvair Singh and Dr. Japa Kaur guided us deeper into ourselves, continuously highlighting that this was an experience of our own mind. And although this message was delivered repeatedly, I did not understand or accept it until I experienced my mind witnessing its own thoughts, like an observer in a fascinating play. When this level was reached, the deep contemplation of the kriyas allowed for the intimate exposure of patterns, egos protective mechanisms, and outdated belief systems that kept me separate from my own divine radiance- our direct link to the Source.

I witnessed the way my mind used fantasy, to even further the illusion of reality, to escape from moments that I found uncomfortable. The witness of this repetitive dissociative pattern allowed me the space to recognize where this occurs across the many facets of my life. I was able to shine a light on the shadows of my own blind spots and chose to elevate myself towards the awareness of being present in the now. There was an acceptance of 4-D reality, as it is, and that to truly experience life I had to participate in it right here - right now. Elevating this one pattern immediately changed my expression of communication with myself, with others, and with my relationship to the living world. It liberated the pieces of me that were stuck in a cage of illusion and in doing so, moved me closer to the light of Truth. Every time we dropped deeper into the meditative states and had longer experiences of shuniya, the zero state of nothingness, more patterns would be exposed to me; more light would shine in dark places; more self-imposed cages would be lifted; and more identity of Truth would reveal itself until Sat Nam truly vibrated through my every cell.

This expansive process was possible through the strong stability of the group energy, combining meditators of all experiences, ages, and disciplines. Some of the attendees were Kundalini Yoga practitioners and some had not done any type of yoga in many years. Regardless of experience, credentials, or background everyone contributed exponentially to the group meditative state and to the process of exposing and witnessing the Self.

Nirvair Singh’s historical perspective provided unbounded wisdom that penetrated everyone. His delivery of the teachings was clear, concise, and centered around the experience of dropping into the mind, witnessing it, and then expanding further into it: witnessing the mind, witnessing the mind witnessing thoughts. There was a direct link to the tangible feeling of the existence of Infinity, a concept that was only as far away as the moment of right now. The delivery allowed for accessible understanding, sustained concentration, and intimate awareness of the experience. Japa Kaur equally added value to the program, bringing her medical knowledge and intuitive ease to provide another layer of understanding of Yogi Bhajan’s mastery of energetic anatomy and the meridian system. Japa was able to anchor the teachings in a grounded place in our body. She worked with showing us how the meridian lines were effected through the mudras and postures, and how intelligently connected these kriyas are to their presented effects. This understanding gave us a deeper connection to each posture and a deeper trust in the graceful space that was being held. Along with her intellect, Japa also provided the gentle reminder of humanness and consciousness. Her humility and humor grounded the experience in the now and demonstrated the ways that this practice is about being real.

The most memorable part of the 21 Stages of Meditation was not only the development of Self that continues on after the course, but the experience of deep transformation within a community who support this elevation of consciousness. Even though most of the program was spent in the solitude of your own awareness, there was an energetic bond between the participants, forged and nurtured by spending time in the container of meditation together. These bonds created an enduring family - a family that exists beyond the confines of time and space.

No matter what your experience or capacity for meditation is, this course is for you. This course is for everyone! To truly know is to experience, and we hope to share this experience with you at our next 21 Stages of Meditation in Espanola, October 11- 18, 2020.

With big love to you on your journey.

Priti Darshan Kaur is an events coordinator at KRI for the Level One Immersion, Level 3 Mela, and 21 Stages of Meditation. Her life is dedicated to integrating Truth, relaxing into peace, and serving the beings of Mother Earth. She loves all things that expand awareness and consciousness.

 

 

 

---

 

 

 

Aquarian Development Series

Sat Nam,

2019 has brought to life the Aquarian Development Series (ADS), a wonderful new learning opportunity at KRI to support trainers, teachers, and the global Kundalini Yoga community. ADS brings a diverse range of information about Kundalini Yoga as taught by Yogi Bhajan to the public by harnessing the wisdom of many members of the KRI community through their expertise and generous hearts.

ADS will expand your knowledge of Kundalini Yoga and hone your skills as a teacher and a trainer. This new series of on-line courses and webinars supports you by offering cutting-edge knowledge and skill enhancement opportunities. These sessions are presented, in both live and prerecorded formats, from expert Teacher Trainers from around the globe on the internet platform called Sutra. Through ADS, you will stay abreast of the new developments in the world of KRI.

We launched ADS in October with Dr. Sat Bir Singh Khalsa presenting the webinar “Understanding Yoga Research”.

In November, Dharma Singh presented the class, “Crisis Intervention: How to help students self-regulate in crisis” in both German and English.

Also in November, Gurudev Singh taught, “How to Teach Rebirthing Classes” in Spanish and English.

As we dive into the pilot stage of this project, we thank all the wonderful teachers who have supported and guided us to this point. We want to include many voices and co-create this tool with all the inspired teachers of KRI. If you are a Teacher Trainer and have a course you would like to offer, please email japa@kriteachings.org

Here is a complete list of the Upcoming and On-Demand courses.

Upcoming Webinars

Best Practices for Teaching Sound and Mantra with Sat Purkh Kaur.
Live: Dec. 4th 12 MST.
18:00 Central European Time.
Click Here to Register

Conversation as Kriya; Dialogue as a Teaching Tool With Shiv Charan Singh.
Jan 29th, 2020 at 3PM UK Time (10 AM EST)
Click here to Register

 

 

On Demand Courses

Auf Deutsch: Krisenintervention: Wie unterstützen wir einen Studenten dabei sich selbst zu regulieren?
Dharma Singh, Germany
Register here

Crisis Intervention: How to help students self-regulate in crisis
Dharma Singh, Germany
Register here

Understanding Biomedical Science and Research on Yoga
Dr. Sat Bir Singh Khalsa, USA
Register here

 

 

 

 

¿Cómo Enseñar Clases de Renacimiento en Español?
Guru Dev Singh, Mexico – USA
Register here

 

 

 

 

 

 

* If you are a member of the Aquarian Trainer Academy,
please register through Sutra.

 

 

 

 

---

 

 

 

Level Three Teacher – Realization

Have you considered starting your KRI Level Three certification? It is a wonderful process of expansion and growth that you will cherish.

"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

The Level Three Program is a personal journey to Self-Realization. Refine your authentic identity as a Teacher and deepen your unique relationship to the Sacred. It is a 1,000-day commitment:

• 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)

Note: You must be Level One and Level Two (having completed all 5 Level Two Modules) certified to apply for the Level Three program.

Apply to the Level Three program here. Submission deadline is January 15, 2020.

 

 

 

 

---

 

 

 

Sat Nam from The Yogi Bhajan Library of Teachings

Happy Holidays to our beautiful Kundalini Community! May this month be one of connection and contemplation as the year winds down and we enter into the colder quieter months (at least that is true here in the Northern Hemisphere).

This month we will be exploring way to ‘Heal Your Back with The Yogi Bhajan Library of Teachings’. In the days leading up to Winter Solstice on December 21st, we will be studying some of Yogi Bhajan’s teachings surrounding back pain management, emotional contributors to back pain, and Kundalini Yoga that supports back health. All of our generous donors in will receive a free copy of the e-Book, Heal Your Back Now!, by Nirvair Singh Khalsa.

Look for our daily emails starting December 17th, as we journey through the various regions of the back and Yogiji’s teachings on strengthening this vital core structure.

“Ninety percent of you shall suffer back pain at the age of thirty-six onward, some even earlier... [This is] because we do not stretch it properly, there is no fault. Fault is not in our back, lower back [pain is the result of] our not caring for it. When you don't care for something for a long time, it starts hurting to draw the attention and that's what the lower back does.” Yogi Bhajan November 16, 1990

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 2019 comes to a close, we pray that you and your loved ones are blessed with health, prosperity and abundance. Waheguru!

 

 

In Gratitude,

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 Teachings”
www.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).

 

 

---

 

 

KRI December Newsletter Specials

View the Holiday Sale Here

 

---

 

 

KRI Newsletter December Recipe of the Month

A Wonderful Holiday Cake Recipe for whatever you might want to celebrate!

Excerpt from:
From Vegetables, With Love: Recipes and Tales from a Yogi's Kitchen (Revised and Expanded New Edition)
Siri-Ved Kaur Khalsa

Walnut Spice Cake

Yield: 2 9”x12” or 3 8” layers or about 30 cupcakes

Another great layer cake. Try this one with Cream Cheese Frosting for the filling and Persimmon Icing for the top.

1 cup ghee or butter cut in thin slices
2 cups honey
1 tablespoon vanilla extract
2 cups whole wheat pastry flour
2 cups unbleached flour
2 teaspoons arrowroot powder
1 tablespoon cinnamon
½ teaspoon ground cloves
1 teaspoon allspice
½ teaspoon nutmeg
½ teaspoon powdered ginger
1½ teaspoons salt
1 cup sour cream
1 cup buttermilk
½ cup currants
½ cup finely chopped walnuts
½ teaspoon lemon zest
½ cup water
1 tablespoon baking soda

Combine ghee, honey, and vanilla in a large mixing bowl and beat with a wire whisk or electric mixer until creamed and smooth.

In a separate bowl, combine flours, arrowroot, spices, and salt. Sift dry ingredients at least once.

Combine sour cream and buttermilk in a small bowl and mix until smooth. Add dry mixture and sour cream mixture to creamed mixture, alternating, starting and ending with the dry. Use your hands and squeeze out all lumps. Gently stir in currants, walnuts, and lemon peel.

Bring water to a boil, remove from heat and stir in baking soda. Now slowly fold the water into the batter. Do not beat or over mix. Let this sit for at least 10 minutes so that the baking soda can interact with the sour cultures.

Pour batter into greased and lightly floured baking pans and bake at 325° for about 35–40 minutes. Cool for 30 minutes before removing from the pans.

Cream Cheese Frosting

1 8-ounce package cream cheese
3 tablespoons honey or maple syrup
1 teaspoon vanilla or maple extract
2 tablespoons milk or sour cream
Whip cream cheese, sweetener, and extract together in an electric blender or food processor, until smooth and creamy. Add milk very sparingly, as required, for spreading consistency. The frosting will thicken slightly when refrigerated.

Persimmon Icing
Yield: about 1½ cups

½ cup very ripe Hachiya persimmon pulp
2 teaspoons honey
12 ounces softened cream cheese
Combine all ingredients in a food processor or blender.

 

 

 

 

 

 

---

 

SUPPORT THE KUNDALINI RESEARCH INSTITUTE
& THE LIBRARY OF TEACHINGS

 

---

The Yogi Bhajan Library of Teachings Endowment Fund

SUPPORT THE KUNDALINI RESEARCH INSTITUTE & THE LIBRARY OF TEACHINGS

 

 

 

 

---

 

 

 

---

 

 

 

 

---

 

 

KRI Level One Immersion in Bali

KRI is once again hosting Level One Immersion Teacher Training in Bali April 25th to May 23rd, 2020! Bali is a beautiful island of warm sun, soft breezes, and calming vibrations. Join us this spring in the forest village of Ubud, Bali to develop your skills as a Certified Instructor of Kundalini Yoga as taught by Yogi Bhajan®.

Level One Training is an intensive experience in Kundalini Yoga as taught by Yogi Bhajan. Together with a community of globally diverse, but like-minded seekers, you will make new friends who can support you on your path of evolution. The natural beauty of Bali supports your transformation, and the experiences you share with your fellow students often form solid foundations for life-long friendships.

If you have considered teaching Kundalini Yoga, this is the time for you. Join us for 28 days in Ubud, Bali to develop your skills as a Certified Instructor of Kundalini Yoga. Certification requirements continue for the following 6 months. Early registration rate ends on November 30th, 2019. Last year’s Bali Immersion Training sold out, so register now and don’t delay!

Be a teacher in 2020 – Serve your world.

 

 

---

 

 

 

550th Birth of Guru Nanak

On November 15^th of this year we celebrate the 550th Birth Anniversary of Guru Nanak Dev Ji, the first Sikh Guru and author of the Japji Sahib, the beginning prayer of the Aquarian Sadhana. Guru Nanak’s message of Ik Ongkar “We are All One” offers a revolutionary way of being in the world as both distinctly sovereign and interconnected to all life, guiding us through the pain and violence of our times.

The students I teach at Loyola Marymount University in Los Angeles find solace and inspiration in the Sikh teachings that promote love rather than fear and hate and promote service for each other without thought of reward. They look to the examples of Bhai Ghaneya, a Sikh of the Tenth Guru, who cared for all soldiers on the battlefield, giving life-sustaining aid and water - even to the opposing Mughal troops. The Sikh examples of compassion in the midst of violence and suffering inspire us to see the divine light shining within each and every being, beyond political, religious, and social divides. It is this same light of awareness that was sparked by Guru Nanak who taught the values of Nirbhao and Nirvair - to be fearless warriors of love without enmity, to stand for the rights of all people because they see humanity as One.

The Janamsakhi, traditional stories about the life of Guru Nanak, tell us that at the age of thirty, Guru Nanak went into the Kali Bein river in Sultanpur Lodhi, Punjab to bathe and was lost for three days. People thought him a dead man. On the third-day, he arose out of the river reciting his enlightening message of the divine interconnected Oneness of Creator and creation, Ik Ongkar, Sat Nam, which Sikhs continue to recite in their daily morning Japji Sahib.

It is also said that Guru Nanak dressed in many religious garbs, sometimes as a Sufi and sometimes as a yogi, proclaiming, Na koi Hindu, Na koi Musalman, “there is no Hindu, there is no Muslim,” as a response to the politics of his day and the divisive nature of categories and boundaries that divide us. He shared this unitary message across the world through song as he traveled with his Muslim rabab-playing companion, Bhai Mardana.

These songs became enshrined in the Siri Guru Granth Sahib, the holy granth of the Sikhs, and have cultivated my own worldview. During my childhood my mother would softly sing the bedtime Song of Praise, Kirtan Sohila. My favorite part was always Guru Nanak’s Aarti in Raag Dhanasari, which I now sing to my two young daughters.

Sahas tav nain nan nain heh tohi ka-o
sahas moorat nanaa ayk tohee.
Sahas pad bimal nan ayk pad ganDh bin
sahas tav ganDh iv chalat mohee.

A thousand are your eyes yet you have no eyes;
a thousand are your forms yet you have no form;
a thousand are your feet, yet you have no feet;
a thousand are your noses to smell, yet you have no nose.

Guru Nanak’s ability to express a clear vision of the Divine with such depth and simplicity allows us all, young and old, to recognize this infinite light that shines within all creatures and throughout all creation. Our teacher, Yogi Bhajan, would convey Guru Nanak’s message by saying “If you can’t see God in All, you can’t see God at all”. This statement has echoed as a reminder throughout my life to recognize the divine light that shines within all life, to rejoice in the love that connects us, and serve all in this blessing.

On this 550^th birth anniversary of Guru Nanak Dev Ji, may we all remember to not merely recite, but to live Guru Nanak’s teachings of Ik Ongkar Sat Nam. The truth is, we are All One, under the same sun.

Nirinjan Kaur Khalsa-Baker teaches Sikhism and Indian Religions at Loyola Marymount University in Los Angeles as Instructor of Theological Studies, Acting Director of the Master of Yoga Studies program, and former Clinical Professor of Jain and Sikh Studies. She has been a student of the Gurbani Kirtan parampara on the jori-pakhawaj since 2000 and lives in Los Angeles with her husband and two daughters.

 

 

 

 

---

 

 

 

Sat Nam from The Yogi Bhajan Library of Teachings

Fall is one of my favorite times of year in New Mexico - the beautiful fall colors and coming together with family and community. This month, we celebrate Thanksgiving Day in the U.S. It gives us an opportunity to reflect on all that we have and are grateful. It is a sweet time of year for many of us as we gather together with family and friends and celebrate the abundance in our lives. No matter the challenges we face, we can always find time to feel grateful.

I want to take a moment to share our deep gratitude for all of our generous donors. You are what make The Yogi Bhajan Library of Teachings® this invaluable resource of Yogi Bhajan’s lectures. Without your contributions, love and support, we would not be able to make these teachings available online to the world for free…Thank you!

On Thanksgiving Day in 1979, Yogi Bhajan gave this message that was sent out to all 3HO Ashrams:

I will like to be with you, my dear fellow Americans, on this day in the spirit of God and in the bountifulness of this land. We call it the “home of the brave.” A land where human rights are voiced, now and then. A land where our spirits are free. A land where we can still do what we can do, but the events around this world of ours are not very helpful at this time. There is a lot of heavy pressure on us - how we have to act, and [where] we have to go, and how we have to grow. The drama that we are a first-rate power is being challenged by many, many little situations. So today, on this Thanksgiving Day, we have to be very grateful to God and keep ourselves together.
Yogi Bhajan, November 22, 1979

Somehow, this message seems as appropriate today as it did 40 years ago. Keep-up is still the mantra of our times.

Thank you, again, to all of you who make this resource what it is today! Your continued support allows it to grow and evolve to include all of Yogi Bhajan’s lectures in one free resource. Thank You!

 

 

In Gratitude,

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 Teachings”
www.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).

 

 

---

 

 

KRI November Newsletter Specials

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
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

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

You can also get our Crossing the Hour/Merging with the Infinite Book/DVD combo for the everyday combo price of $35.95!

 

---

 

The Master’s Touch
On Being a Sacred Teacher for the New Age
Yogi Bhajan, 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 Teachers 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 Masters Touch
Video and Lecture DVD Series
Kundalini 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, 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, 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 November Recipe of the Month

Tomato Mung Bean Soup

Excerpt from:
From Vegetables, With Love: Recipes and Tales from a Yogi's Kitchen (Revised and Expanded New Edition)
Siri-Ved Kaur Khalsa

Yield: 8 servings

This deliciously spiced soup could also be served as a thin daal. Full of hearty flavor, it is both nourishing and satisfying. For a little variation, add diced, peeled potatoes and/or chopped spinach.

2 quarts water
2 cups mung beans
½ cup ghee or oil
1 rounded teaspoon turmeric
¼ teaspoon crushed red chilies
¼ teaspoon pepper
1 teaspoon kala jeera (black cumin) or regular cumin seeds
2 medium onions, chopped
3 tablespoons minced fresh ginger
5 cloves garlic, minced
2 tomatoes, blanched, peeled and chopped
1 teaspoon salt
2 tablespoons chopped cilantro (optional)

Bring water to a boil in a soup pot and add mung beans. Cook for about 45 minutes, until very well done.

Meanwhile, heat ¼ cup ghee in a skillet. Add turmeric, red chilies, pepper, and kala jeera or cumin seeds and heat so they sizzle for 10–15 seconds. Add onions, ginger, and garlic and sauté until lightly browned and very well done (about 10 minutes). Add chopped, peeled tomatoes and cook another 10 minutes, until they are dissolved into a rich sauce that begins to pull away from the edge of the pan.

Purée cooked mung beans with either a food processor or blender and return to the pot. Add onion-spice mixture, remaining ghee, and salt. (If adding other vegetables, add them at this time.) Simmer for 30 minutes. Garnish with cilantro or stir in just before serving.

 

 

---

 

 

 

 

 

 

 

 

---

 

---

The Yogi Bhajan Library of Teachings Endowment Fund

SUPPORT THE KUNDALINI RESEARCH INSTITUTE & THE LIBRARY OF TEACHINGS

---

---

The Aquarian Development Series

KRI is very excited to announce the launch of a new educational opportunity for teachers and trainers. The Aquarian Development Series (ADS) will serve to expand your knowledge of Kundalini Yoga as taught by Yogi Bhajan® and hone your skills as a teacher and a trainer. This new series of online courses and webinars will support you by offering cutting-edge knowledge and skill enhancement opportunities. Sessions are presented, in both live and prerecorded formats, from expert Teacher Trainers from around the globe on the internet platform called Sutra. Through ADS, you will stay abreast of the new developments in the world of KRI.

We invite you to participate in the launch of ADS. Here are three upcoming pilot courses that you will find valuable:

• Understanding Yoga Research with Dr. Sat Bir Singh Khalsa, Director of Research at KRI
• How to Present on Video or Webinar Format, with Hari Kaur from New York
• How to Help Students who are Disassociating, with Dharma Singh from Germany, member of the KRI Board of Directors

Dr. Sat Bir Singh Khalsa presents the ADS inaugural live webinar, Understanding Yoga Research on October 9^th at 12:30 PM EST. Click here to become a member of Sutra and purchase the webinar with Dr. Sat Bir Singh. The webinar will be made available in a pre-recorded format for those of you that miss the live presentation. Just log into Sutra with your email and password, and enjoy the presentation at your own time and pace.

In easy-to-understand language, Dr. Sat Bir Singh will review some of the basic science underlying the psychophysiology of yoga practices and describe some of the cutting-edge biomedical research studies with relevance to yoga, including:

• Current research on yoga’s effect on psychology, physiology, molecular biology, and brain imaging.
• Models of psychophysiological mechanisms of action and future areas of research.
• Presentation of the significant research that has been conducted on the benefits of yoga as a therapeutic intervention for psychological conditions and as a treatment for medical disorders.
• The use of yoga as a preventive medicine practice for maintaining health, wellness, well-being, and quality of life.
• Research studies done on Kundalini Yoga and its application as an alternative medical modality.

Join us on October 9^th for this important webinar and expand your knowledge of current, relevant yoga research. Experience the benefits of participating in the Aquarian Development Series and staying current in the evolving world of KRI and Kundalini Yoga as taught by Yogi Bhajan.

---

The Student Bill of Rights

The Office of Ethics & Professional Standards & Conscious Conflict Resolution (EPS)

Introduces: The 10 Rights of a Kundalini Yoga Student
Every student is a partner in the sacred student-teacher relationship. The 10 Rights of a Kundalini Yoga Student was written by the Ethics & Professional Standards & Conscious Conflict Resolution (EPS) Culture & Ethics Committee comprised of members from all over the world. The goal is to empower students as responsible members of Kundalini Yoga communities.

It is available to read and print in 21 languages, in two sizes, and with a choice of two photos. Go online to find the printing instructions for the 10 Rights of a Kundalini Yoga Student to give to your students in their own language. There is a postcard size available along with a larger size suitable for posting in your classroom, studio or yoga center.

---

Body Image Portrayal in the Yoga Print Media
Sat Bir Singh Khalsa, Ph.D.

Anyone who has picked up a few yoga magazines has probably noticed the predominant type of yoga practice images that are on the cover, accompanying the articles, and even in the advertisements. It is usually an attractive, young, white, thin woman in tight-fitting yoga clothing in a pose that requires an impressive level of flexibility and acrobatic prowess that many long-time yoga practitioners have never even attempted. Given the pressure of a magazine’s priority of selling copies and turning a profit, this is probably not surprising. Subscribers to yoga magazines are predominantly women, and selling using this method has proven effective. The predominance of the limited portrayal is noticeable enough that a few researchers have decided that it is worthy of research and analysis. In fact, there are now at least a half-dozen studies published since 2016 that have analyzed the specifics of this portrayal of yoga, with a view to analyzing and discussing its implications. The Yoga Journal, being perhaps the dominant yoga magazine with 2 million subscribers and a long publishing history going back to the 1970s, has been one of the main sources of data for most of these studies.

A research team led by Dr. Jennifer Webb in the Department of Psychological Science at the University of North Carolina at Charlotte has published four studies to date described below. The first three were published in the journal Body Image. The first study examined the cover images from three popular yoga magazines that were published in a five-year interval starting in 2010: Yoga Journal in the U.S., Om Yoga & Lifestyle in the U.K., and Yoga Magazine which is in both countries. Using a formal coding procedure with specifically trained research assistants, they examined race/ethnicity, body size, shape, and objectifying apparel characteristics of the magazine cover images of 142 female models. These characteristics fell into three thematic categories: socio-demographic attributes, body-related attributes, and body-as-object/body-as-process attributes. The results revealed that over 2/3 of the models were white, almost 90% appeared to be in their 20’s and 30’s, the average appearance was of low weight with a thin and lean body shape, almost 2/3 were in an active yoga pose, and the majority had high body visibility (i.e. clothing that was skin revealing). This was, therefore, consistent with the hypothesized/expected general stereotype.

In another study, this team tackled an analysis of the physical appearance and clothing characteristics of the images of female cover models over the course of 40 years of the Yoga Journal between 1975 and 2015. They conducted a formal analysis of 168 cover images of single female models using a coding and rating procedure. The results showed that over 80% of the images were of a full or ¾ full portrayal of the models’ bodies, which allowed for further analysis of the characteristics of body portrayal. About one-third of the images were underweight, and 62% were of low normal weight. Noticeably, only one cover image (out of 168) was overweight. Body shape was dominated by a skinny/boney appearance (22%) or a thin/lean appearance (58%), and accordingly, breast size was small with 42% flat-chested and 47% small-breasted. In terms of clothing, 13% were wearing a bra or sports bra and 48% were wearing tank tops. In the portrayal of the body position displayed, fully 68% of the covers showed an active yoga posture. In a further analysis of how these covers changed over time, they divided the cover images across four decades. Although several attributes showed no change over time, more images of full or ¾ body portrayals, more thin/lean body shapes and more tank tops appeared in more recent decades, suggesting that the stereotype may be strengthening over time.

The third and fourth studies also worked with Yoga Journal images. One of these focused on the analysis of a subsample of full-page or larger advertisements from 41 issues across four decades of publication. Female model characteristics in the ads revealed 47% of models were non-white, 57% appeared to be in their 20’s and 30’s and their body size was underweight (7%) or low-normal weight (45%), with only one model appearing overweight. More white and younger models have appeared in more recent decades of publication. As with the magazine cover study above, the body images again favored the thin, lean, ideal physique. Their most recent study published in the International Journal of Yoga analyzed 230 images from a specific section of Yoga Journal called “Yogapedia” from 41 issues published in 2015 to 2016. This magazine section provides practice instructions for sequences of postures, accompanied by step-by-step practice images. Once again, the classic stereotypical body portrayal was observed, with over 80% female, 100% white, many (39%) in the 30’s age range, with predominantly (72%) low normal weight appearance. Only 11% were rated to be somewhat overweight, with none rated as underweight, obese, or with any disability.

Two other studies in a similar vein have been published out of the laboratory of Christiane Brems in the School of Graduate Psychology at Pacific University, both of which again focused on Yoga Journal images. Their first study analyzed 702 articles from a subsample of 33 journal issues between 2007 and 2014 and focused on a formal analysis of article content. They reported that postures (40% of articles) and breathwork (49% of articles) strongly dominated the content at the expense of content related to more philosophical/psychological content (i.e. introspection, meditation, absorption, etc.). In an analysis of trends, the postural aspect of yoga in the content was seen to increase over time, whereas there were declines in all of the other types of content including breathwork. The authors noted that “the current depiction of yoga in the popular media as exemplified by Yoga Journal is drifting from yoga's deeper philosophical roots and becoming more of a fashion statement rather than a holistic lifestyle.”

In their most recent study, they examined 3,129 images from both advertisements and article graphics that were a quarter of a page or larger from a subsample of 33 Yoga Journal issues between 2007 and 2014. They reported that the images were mostly white females (about ¾ of them) who were thinner than average (52%) and predominantly young adults (75%). Only 20% were persons of color and fewer than 2% were heavier than average. Advertisements were more likely to depict females over males, thin body size, and younger age. Trends over time showed a propensity towards increasing female representation over males and increasing representation of a thin body type.

Clearly, the analyses from these studies have confirmed the general perceived representation in yoga magazines of younger, white, athletic females with thin bodies, i.e. the “yoga body”. A significant limitation of these studies is that they have been conducted on a very limited subset of public media, primarily targeted at yoga magazine subscribers and practitioners. What would be particularly useful would be similar studies of more mainstream media portrayals of yoga, which would be more relevant to implications of these portrayals on the perception of yoga by the general population (a couple of research studies have examined Instagram yoga images). The prediction would be that a similar representation of yoga would be observed. The implications of how a very limited portrayal of yoga in the media may affect the general population has been discussed in all of these research articles. The major issues at stake include concerns about the exclusive portrayal of yoga practice as one severely limited by gender, age, body size, race, age, physical ability, and socioeconomic status, which serves as a barrier to practice for those on the other side of the stereotype. If fact, we know that yoga practice demographics are dominated by white females. There is also the issue of potential harm caused by promoting an unrealistic and unhealthy ideal body image (think the anatomically impossible body of the Barbie® dolls – there is actually a “Yoga Teacher Career Doll” version). This may be contributing to a form of “cultural programming” in the media in general that has been implicated in eating disorders. Future research should evaluate the image portrayal of yoga in the mainstream media, elucidate and quantify the actual perception of yoga by the general population, and evaluate potential strategies that might ameliorate the inaccurate perception of yoga practice and the barriers to practice. Perhaps it will be the “Barbie® Scientist Career Doll” that will do this research.

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.

---

---

Be You – A Level One Immersion Experience
by Sat Amrit Kaur

More than 50 students traveled from around the world to share an experience of Level One Teacher Training in Espanola. It was an experience of growth and awareness and one that I’ll remember for the rest of my life. From the first time we tuned-in together, I instantly felt connected to the Golden Chain of students and teachers that extend back in time.

Personally, I was ready. I knew I was on the precipice of transformation, yet I had no idea what to expect. It was apparent from the very start that the next 28 days were going to be intense. Thankfully, I did not feel alone. I knew that this level of intensity is what also attracted my peers. And together we dove deep into ourselves, the teachings of Yogi Bhajan, and the possibilities.

I found myself often curious about the journey it took for each person to arrive in Espanola. The Ashram is itself both a destination and a stopping point on the path of Kundalini Yoga. From the students, trainers, and staff, to the welcoming ashram community and the land that made the container possible, it is all so precious! And a miracle that we had the opportunity to witness and receive. The living-dream of it all was accompanied by the reality of challenge, pain, heartbreak, frustration - it was our chance to confront and overcome our self-limitations and realize more of who we truly are.

Early morning sadhana, long days, practicum preparations, a myriad of emotions, along with demanding kriyas and meditations, provided the setting for a personal rollercoaster ride — and we all experienced our ups and downs. Change was happening on many levels, both inward and outward, and I most valued the safe space that allowed me to allow myself this deeply transformative experience. It was more subtle than dramatic, like the change we sometimes yearn for. Rather, it thoroughly penetrated the parts of me that I had yet to reach.

A favorite moment during the Immersion came after we completed the Healing Ring of Tantra meditation. It was a stormy night and the thunder crashed loudly just as we ended. The rain poured down the hardest I have ever seen and the sky lit up with lightening. As many of us stood to watch nature’s performance we became inspired, so we ran out to the middle of the grass screaming and twirling as the waters washed us clean. Yogiji affirmed he was with us.

In truth, the Immersion is difficult to put into words. I can recall the imprints on my soul left by everyone I shared this experience with, and the transmission of teachings that I will carry wherever I go. I can also name what it has given me - a solid foundation, a connection to yogic lineage, and a newfound trust and self-acceptance.

The Immersion affirmed Yogi Bhajan’s central message: Be You. It takes both strength and vulnerability to embody the essence of Yogi Bhajan’s guidance, plus a good amount of personal commitment and courage. The Level One Immersion reminded me of who I am and what I am capable of. This is the way of Kundalini Yoga as taught by Yogi Bhajan - to deliver to you an experience of yourself. This is the way of the Aquarian Teacher Training.

Sat Amrit Kaur (aka Ashley Christine Hardy) is from the Mojave Desert of Las Vegas, Nevada. She is a passionate yogini, creative spirit and humanitarian devoted to living her most authentic and joyful life. Her values include vulnerability, creativity, self-expression, service and community. Sat Amrit has earned a Bachelor of Arts in Communication Studies, interned at the US Capitol, worked for doctors, and in the public school system. She now teaches people Kundalini Yoga and meditation, leads movement and dance sessions, and facilitates creative workshops and women's circles. Sat Amrit works at KRI coordinating Trainer Forums and managing social media. She also has her own business mentoring young women.

---

Sat Nam from The Yogi Bhajan Library of Teachings
Tips and Techniques for Searching the Yogi Bhajan Library of Teachings - Lecture Topics

Save yourself a bunch of time searching the Yogi Bhajan Library of Teachings! Chances are you are not the first person researching a particular topic. Many subjects that Yogi Bhajan lectured on extensively have been collected for you. Use the Lecture Topic section and its easily accessible format.

You’ll find a drop-down menu for Lecture Topics on the home page, next to the search bar. Click on Lecture Topics, and you will find 44 broad subjects, ranging from Astrology to Women, listed in alphabetical order as shown in Figure 1.

Figure 1: A list of Lecture Topics can be found next to the search bar at the top of the home page.

Next, narrow the focus and get more specific in your search. Use the Keywords and Search criteria after the list of Notable Lectures. Deselect from this list to narrow the topic and change the Notable Lectures list. The Keywords and Search list for Lecture Topic “Brain” is illustrated in Figure 3.

Figure 2: All Lecture Topics have a broad description of the contents of the search

Select a topic, and click to open a description of the subject, as shown in Figure 2 for the “Brain.” Below the summary are Notable Lectures for the given topic. Then, you can search for keywords within a lecture. Although I recommend reading the entire lecture, as the context is as valuable as the information itself.

Figure 3: Lecture Topics can be further refined by selecting or deselecting Keywords.

Using the Lecture Topics tool is a quick way to access information that has already been researched. Try it next time you are in the Library and explore with this valuable tool. Open yourself to the wisdom of the teachings of Yogi Bhajan and enjoy the journey! Sat Nam.

In Gratitude,

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 Teachings”
www.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).

---

KRI October Specials of the Month

I Am a Woman: Creative, Sacred & Invincible
Selected Lectures from the Women's Teachings
Yogi Bhajan, Master of Kundalini Yoga

Retail: $39.95
Promo: $33.96

---

I Am a Woman: Creative, Sacred & Invincible
Essential Kriyas for Women in the Aquarian Age
Yogi Bhajan, Master of Kundalini Yoga

Retail: $29.95
Promo: $25.46

---

I Am a Woman DVD Series
3 Sets of Lectures from the Women's Teachings of
Yogi Bhajan, Master of Kundalini Yoga

I Am a Woman: Practicing Kindness, (Volumes 1-5)

1. Create Your Reality
2. Spiritual Acceleration
3. Act Great and Never Be Turned by Fate
4. Know Yourself
5. The Art of Appreciation

I Am a Woman: Conscious Compassion, (Volumes 6-10)

6. The Known and Unknown
7. The Primal Force of Life
8. Communicating With Compassion
9. The Law of Life
10. Being Me: My Actions Define my Reality

I Am A Woman: The Creativity of the Creator, Volumes (11-15)

11. Creativity through Communication
12. A Woman's Impact
13. Resolve Your Inner Conflicts
14. The Art of Being a Woman
15. Intuitive Applied Knowledge

Retail: $19.95 per DVD
Promo: $16.96 per DVD

Or $74.95 for any 1 of the 3 full sets of DVDs, a 25% discount from retail.

KRI October Recipe of the Month

Taken from:
From Vegetables with Love
Recipes and Tales from a Yogi’s Kitchen
Revised and Expanded 2nd Edition
Siri-Ved Kaur Khalsa

Yogi Bhajan's Parsley Pilau

Yield: 6–8 servings

Parsley is a digestive aid that is also high in iron and chlorophyll. The combination of ingredients in this dish helps to cleanse and promote a healthy colon, kidneys, maintain potency, and chase away disease and old age.

½ cup ghee or oil
3 large onions, thinly sliced
½ cup finely chopped fresh ginger
½ bulb garlic, chopped
1½ tablespoons crushed red chiles
¼ teaspoon black pepper
½ teaspoon caraway seeds
1½ tablespoons cumin seeds
1 teaspoon ajwain
1 tablespoon turmeric
1½ teaspoons basil
½ cup Bragg Liquid Aminos
3 cups parsley flakes
3 medium potatoes, chopped
3 cups basmati rice, rinsed and drained
8 cups water

Heat ghee in a wok or skillet over a medium-high flame. Add onions, ginger, and garlic. Sauté until well done. Lower heat slightly and make a pool of ghee in the center of the onions. Add chiles, pepper, caraway seeds, cumin, ajwain, and turmeric. Let spices sizzle for a minute or two, and then add Bragg Aminos and parsley. Stir and add potatoes. Stir and add drained basmati rice. Sauté 2–3 minutes, stirring constantly. Add water and bring to a boil. Cover and reduce the flame to low. Cook for 20 minutes.

Remove from heat, stir gently with a fork, cover and let sit for 10 more minutes

---

---

---

The Yogi Bhajan Library of Teachings Endowment Fund

SUPPORT THE KUNDALINI RESEARCH INSTITUTE & THE LIBRARY OF TEACHINGS

---

---

---

21 Stages of Meditation in Espanola this Fall

---

Yogic Slow Breathing: A Better Way to Ventilate
By Nikhil Ramburn and Sat Bir Singh Khalsa, Ph.D.

The 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.

Reprinted from KRI Newsletter, February 2017

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. 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
Searching the Yogi Bhajan Library of Teachings^® – Tips and Techniques

Searching the Library of Teachings for a special topic of interest is one of the most functional and versatile aspects of the Library. I find that I use this quite a bit – either for preparing for class, writing on a topic, or just following the trail of my curiosity. There are several ways to approach searching.

Words and Phrases
In the Library of Teachings, search words are used in a very similar way to searching Google. You can use a keyword and that is always an easy way to start. But because the Library is so extensive, a single word search is likely to bring up dozens, if not hundreds, of lectures.

A good way to narrow down your search is to use double-quoted phrases in the search text. For example, "yoga of awareness", can be treated as an exact phrase in a search and give you more specific results.

Searching also supports NEAR, AND, OR, grouping with parentheses ( ), and negation with a minus sign ( - ). You can combine all of these elements of the grammar together to easily form complex queries. Here is an example of how to use these tools, and remember AND, OR, and NEAR must always be uppercase:

Keyword	Example	Description
any terms	pineal pituitary	Searches for documents matching all terms. The example matches documents that have both the term pineal and the term pituitary.
AND	pineal AND pituitary	Combines the terms on either side with an AND . This example is equivalent to the previous example, as AND is the default way to combine terms.
OR	pineal OR pituitary	Combines the terms on either side with an OR . The example matches documents that have at least one of either of the terms pineal or pituitary.
" "	"yoga of awareness"	Anything within the double-quote marks is treated as a phrase. The example matches documents having the phrase "yoga of awareness" (without the double-quote marks).
NEAR	pineal NEAR pituitary	Matches terms on either side of the NEAR where they are within 10 terms of each other. The example matches documents where pineal is within 10 terms of pituitary . If you add a / followed by a number to the keyword, then it uses the number to specify the number of terms for the distance. For example, pineal NEAR/2 pituitary matches pineal within 2 terms of pituitary .
( )	(pineal OR pituitary) thymus	Indicates grouping. The example matches documents that have at least one of the terms pineal or pituitary, and also have the term thymus.
-	pineal -pituitary	Indicates a NOT query. The example matches documents matching pineal but not matching pituitary.

Wildcards
Searching the Library of Teachings also uses two wildcard characters: * and ? .* will match any amount or combination of letters, whereas ? will match exactly one non-space character.

For example, he* will match any word starting with he, such as he, her, help, hello, helicopter, and so on. On the other hand, he? will only match three-letter words starting with he, such as hem, hen, and so on.

Search by Date or Catalog Number
And other great feature is the magnifying glass which allows the user to search a lecture or kriya by date or catalog number. This can be a great shortcut if you already have this information, and you are looking to find a specific lecture.

There are even more search options to help you zero-in on the information you are seeking. Click on the Search Tips to get helpful insights on how to locate the information that you need. There is more than one way to search and it is worth your time to understand all the features. Take a moment and watch this brief Search video to start searching like a pro.

If you are like me, you will start searching for one thing – and find a hidden gem about something else entirely. Open yourself up to the wisdom of the teachings of Yogi Bhajan and enjoy the journey! Sat Nam.

In Gratitude,

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 Teachings”
www.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).

---

September KRI Newsletter Specials

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

Everyday Grace
The 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
The 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
The Heart of Being
Guru Prem Singh Khalsa

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 every day special price on the Combo Pak of all 3 Everyday books for $39.95. 25% off regular retail. Available anytime!

---

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 September 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

Puerto Rican Pink Beans with Olives & Avocado

Yield: 6 servings

So rich and flavorful, this is one of my favorite bean dishes. Serve with Arroz Colorado (page 177) or plain rice and green salad.

3 cups pink beans
1 potato, peeled and chopped
Olive oil
1 onion, diced
¾ teaspoon black pepper
1 jalapeño pepper, diced
8 mushrooms, chopped
2 teaspoons salt or ½ cup Bragg Liquid Aminos
1½ cups tomato sauce
1 tablespoon oregano
2½ tablespoons basil
1 cup chopped roasted green chiles
1 medium can pitted green olives
½ cup butter
6 cups cooked rice
4 ripe, firm avocados

Clean beans and soak overnight or for at least 8 hours in 3 quarts of water. Drain off water and discard. Put beans in a 6-quart pot or pressure cooker and add enough fresh water to cover the beans by at least 1 inch. Bring water to a boil. Add potatoes and 1 tablespoon of olive oil. Cook uncovered, over a medium-high flame until soft (about 1½ hours) or a pressure cooker under high pressure for 12 minutes. When beans are soft, drain and reserve liquid.
Heat ¼ cup olive oil in a large sauté pan or sauce pot over a medium flame. Sauté onion about 8 minutes until browned. Add pepper, jalapeño, and mushrooms. Sauté until all are soft, adding small amounts of water as necessary to prevent scorching. Add salt and tomato sauce. Bring to a boil and add oregano, basil, chopped long green chiles, and olives. Simmer on medium-low heat for 15 minutes.

Add beans to sauce and add as much bean liquid as necessary to make a saucy consistency (should not be thick). Add butter and cook for 30 minutes on low heat, stirring occasionally.

Serve over rice, garnished with slices or chunks of avocado.

Yogi's Kitchen Tip

A Note about Storing Dried Beans

Plan on using your dried beans within a few months of purchase. Their flavor deteriorates with time. Remember, the older they are, the longer they will take to cook!

---

---

---

The Yogi Bhajan Library of Teachings Endowment Fund

SUPPORT THE KUNDALINI RESEARCH INSTITUTE & THE LIBRARY OF TEACHINGS

---

---

Celebrating the Life and Legacy of Yogi Bhajan

Yogi Bhajan’s birthday is in August and each year Hacienda de Guru Ram Das in Espanola hosts a party to celebrate the event. Join us Saturday, August 24th, for an evening of Kundalini Yoga, meditation, music, food, and friends. Together we rejoice in celebrating the life and legacy of our teacher, Yogi Bhajan.

---

Stress and the Path to Vitality - KRI’s Level 2 Vitality & Stress Transformation
By Jaijot Kaur

Stress is one of the most commonly used words in the English Language! According to World Frequency Data, it ranks in the top 1%. Seriously. In case you haven’t heard, everybody is stressed!

In stark contrast, attending KRI’s Vitality & Stress Level Two Teacher Training was like a honeymoon adventure of a lifetime. Returning home, everyone commented, “Wow, you’re glowing!” I felt it, too, after spending 6 days in Espanola, New Mexico. It is a big effort but getting away is worth it - every single time. Every summer in New Mexico at Level Two, you can:

• Enjoy the healthiest, most fresh, and delicious foods.
• Practice yoga and meditation for several hours a day, expanding your individual and group consciousness.
• Live in community with a massively diverse group of Kundalini Yoga students and teachers of all ages and from all continents of the globe (except Antarctica, so far).
• Add some serious expansion to your teaching repertoire.

This year’s KRI Level Two *redo* of the Vitality & Stress module was a humungous success! The training manual grew quite literally from an in-class workbook to an enormous wealth of Yogi Bhajan quotes, Kundalini Yoga kriyas and meditations, and thoughtful tools for self-exploration. Since returning home, I feel more energized and creative then ever before. This week, I started teaching a 6-class series using the new material. It is remarkable, and I am amazed! There is too much to choose from! What a glorious challenge!

Thank you to the team of teachers and other volunteers who collaborated to revamp the module, adding more of Yogi Bhajan’s expertise and updated scientific research. Because of the Yogi Bhajan Library of Teachings, more relevant teaching tools and inspiring quotes directly from Yogi Bhajan were added.

Learn how to relate to and understand stress. Identify stress-related behavioral patterns. Practice allowing more relaxation, and discover new ways to tap into the body’s natural state of health and your innate ability to feel energized. KRI’s Level Two Transformation *redo* Vitality & Stress is being taught all over – click here to find a training program for you.

Jaijot Kaur fell in love with Kundalini Yoga in 2012 when she completed her first yoga teacher training. She also enjoys dancing to live music, playing outside, and spending time with family. Today she is the Level Two administrator for KRI and a valuable part of the KRI team.

---

---

Self-Regulating that Thing in Your Neck: Research on Yoga for Thyroid Function
by Tianyu Tang, M.S. and Sat Bir Singh Khalsa, Ph.D.

Sitting in front of our neck below the Adam’s apple is a butterfly-shaped gland named the thyroid. Small but important, it regulates numerous metabolic processes in our body by producing two main hormones: thyroxine (T4) and triiodothyronine (T3). The function of the thyroid gland is regulated by a feedback mechanism that involves the hypothalamus and the pituitary gland in the brain. When thyroid hormones are low, the hypothalamus produces thyrotropin releasing hormone (TRH), which then signals the pituitary gland to release thyroid stimulating hormone (TSH), causing the thyroid to produce more T4. Problems with any of the three components of the hypothalamus-pituitary-thyroid (HPT) axis may cause thyroid disorders.

Over 12 percent of the total U.S. population will develop a thyroid disease over their lifetime. The two most common thyroid disorders are hypothyroidism (underactive thyroid) and hyperthyroidism (overactive thyroid), which occur in about 5 percent and 1 percent of the U.S. population, respectively, and are most common in women. Hypothyroid symptoms include fatigue, depression, joint and muscle pain, cold intolerance, weight gain, slowed heart rate, and menstrual irregularities. Common causes include Hashimoto’s disease, an autoimmune disorder, iodine deficiency, thyroid nodules, thyroiditis, and congenital hypothyroidism. The excessive thyroid hormones in hyperthyroidism cause metabolic processes to speed up with symptoms including irritability, trouble sleeping, muscle weakness, heat intolerance, weight loss, diarrhea, rapid heartbeat, and menstrual irregularities. Graves’ disease, another autoimmune disease, is the most common cause, but other causes include thyroid nodules, thyroiditis, and excessive intake of iodine, and thyroid hormones. Traditional treatments for thyroid disorders are medications or surgery. Hypothyroidism is usually treated with levothyroxine, a hormone replacement medication. Hyperthyroidism is most often treated with antithyroid medicines and beta blockers to manage symptoms. Another common and effective treatment is radioactive iodine, whereas surgery to remove part of the thyroid is the least-used option. People with thyroid disorders sometimes choose complementary and integrative medicine (CIM) to help manage the side effects and anxiety that come with traditional treatments.

Some scientists have suggested that yoga and meditation may lead to neuroendocrine changes that affect thyroid function. Werner et al. suggested in the journal Psychosomatic Medicine in 1986, that meditation could affect the secretion of hypothalamic factors and pituitary hormones, leading to more efficient functioning of the HPT axis. More recently, Singh et al. stated in Complementary Therapies in Clinical Practice in 2011, that yoga is well-suited to the needs of thyroid patients. Specific yoga practices have been recommended for maintaining thyroid gland function and metabolic processes as a complementary therapy. The intricate interplay between stress and thyroid hormones is especially important for autoimmune thyroid disorders, such as Grave’s and Hashimoto’s diseases. These disease symptoms are often worsened due to inflammatory responses triggered by chronic stress. Lifestyle changes, which incorporate strategies to counteract chronic stress such as physical exercises, diet, restful sleep, and relaxation techniques including deep breathing and yoga, can help in the long-term management of thyroid disorders.

Studies showing the benefit of yoga practice for those with abnormal thyroid conditions have been positive. Maske and Barnwal conducted two consecutive studies in India, which showed yoga to be effective adjunct therapy to medication in treating hyperthyroidism. In their study published in the International Journal of Applied Research, 40 patients with clinical hyperthyroidism were assigned to either yoga practice or control, and both groups were kept on medication for 6 months. After practicing hatha yoga 30-minutes daily for 3 months, participants showed significant improvement in T3 level, whereas the control group experienced no change. In their other study published in the International Journal of Medical and Health Research, 40 female patients with hyperthyroidism were assigned to either yoga or control. After 3 months, participants experienced a significant decrease in T4 level, whereas the control group experienced no change.

Studies have also shown the positive effect of yoga in treating hypothyroidism or its related symptoms. In a study published by Nilakanthan in 2016, 22 women with hypothyroidism underwent 6 months of yoga practice for 1 hour a day, 4 days a week, and continued to take thyroxine during intervention. Measurements post-intervention showed improvement in lipid profile as well as thyroxine medication dosage, despite no significant reduction in serum TSH. In another study conducted by Banerjee in 2019, 150 women with obesity-induced hypothyroidism experienced improvement in both body weight and TSH level after 45-min daily yoga and diet intervention for 4 months, as opposed to a medication and diet intervention. This study therefore recommended yoga for women in metro cities in India to reduce obesity and hypothyroidism. A case-study published by Gowda et al. in 2017 reported a 50-year-old man who underwent a tailored yoga and naturopathy intervention, and successfully managed his metabolic syndrome and hypothyroidism. At the end of 6 weeks, he experienced improvements in all physical measures including TSH level, went off medications, and reported better overall health. These positive effects were sustained after 12 weeks, as he continued the prescribed diet and yoga, implying that lifestyle changes are safe and effective interventions. In a study conducted by Swami et al. in 2009, 20 females with hypothyroidism underwent 6 months of 45-minutes daily pranayama and meditation. Their pulmonary function tests and TSH level were significantly improved. The authors suggested that the changes in pulmonary function may be due to improved respiratory muscle strength and air entry. In a study conducted by Singh et al. in 2011, 20 female hypothyroid patients reported significantly improved quality of life across all domains using the WHO QoL Scale, after practicing 1-hour daily yoga for 1 month. The study showed that yoga is helpful in managing hypothyroid disease symptoms, such as those related to energy levels, weight changes, physical appearance, and psychological motivation.

Studies conducted in populations with normal thyroid functions show mixed results on the effect of yoga on thyroid function. An early prospective study published by Gordon et al. in 2008 investigated the effect of yoga and physical training on 231 patients with Type II diabetes randomized into three groups: yoga, physical training, and control, and found no changes in thyroid hormones in any group over the 6-month period. In a 2018 study published in the Journal of Physical Activity and Hormones, 20 young, healthy women in Iran were randomized into a yoga group, where they practiced hatha yoga 90-minutes daily, 3 times a week for 8 weeks, and a control group where they continued routine activities. Results showed no effect of yoga intervention on any thyroid hormone levels. A 2016 study conducted by Chaturvedi et al. in India compared the effect of hatha yoga and physical exercise on a range of biophysical indicators in 216 perimenopausal women. Despite changes in other parameters, TSH levels did not change in either group and did not differ between groups. In another study published in 2017 in India, researchers recruited 50 healthy volunteers to practice yoga 75-minutes daily, 6 days a week for 41 days, and again no change in thyroid function was observed after short-term yoga practice. On the other hand, two studies have reported TSH reduction with yoga and meditation in populations with normal thyroid functions. In a study by Werner et al., 11 healthy young men with an average of 7 years of meditation practice experienced a continuous decline in TSH level, with no consistent changes in serum T3 or T4 levels over a 3-year period of Transcendental Meditation practice. In a randomized control trial conducted by Rani et al. in India, 126 women of reproductive age with menstrual irregularities underwent either medication plus Yoga Nidra or medication only. They performed yoga for 35-40 min a day, 5 days a week for 6 months. Results showed a significantly higher decrease in TSH level along with other reproductive hormones in the yoga group, compared to the control group, suggesting that Yoga Nidra was helpful in reducing symptoms of menstrual abnormalities and hormone imbalances.

In summary, existing studies have demonstrated the positive effect of yoga and meditation as complementary therapies for thyroid disorders. The benefits are most likely brought about by increased physical activity and relaxation, leading to improved regulation of the HPT axis and better management of disease symptoms. Yoga practice improves the regulation of the psycho-neuro-endocrine and immune systems and results in a more balanced state of health. Future studies that utilize a large sample size, more generalized populations, and randomized study designs are warranted to confirm and extend these findings.

Tianyu Tang grew up in China with a childhood love for singing, dancing, and reading. After gaining a liberal arts education from the U.S., she continued her graduate training in public health and epidemiology with a focus on cancer research. She stumbled across Kundalini Yoga in 2014, and has since found tremendous peace, creativity, and self-expression in this practice. She has worked in private research, international NGO, and academia. Currently she lives in Beijing and is exploring venues for her passion in teaching, writing, and working with children..

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
Library of Teachings’ Feature: Audio Download

Did you know that you can download any audio lecture on the Library of Teachings? Plus, it’s free! Download a lecture and listen to it anywhere - in the car, at the gym, or on your lunch break. I use this feature when I travel - downloading a lecture for a long airplane ride is especially handy. I attended many lectures by Yogi Bhajan in person, but I find that I absorb and understand his lectures more now than when he was sitting on the stage in front of me. Also, many of the lectures from the early 1970’s are in audio format only, and these I find especially interesting – filled with unfiltered gems about Kundalini Yoga and the early days of 3HO. The amount of information in each lecture is just amazing and I am so grateful to be able to benefit from them now.

The download feature is located to the bottom right corner of the audio timeline, in the three little dots. By clicking on it, you can download the full audio and listen to it anytime without internet access!

In Gratitude,

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 Teachings”
www.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).

---

August Newsletter Specials from KRI

New Book!
Your Own Infinity

The Teachings of Yogi Bhajan
Compiled by Hargopal Kaur Khalsa

Infinity, God, the Unknown!

Infinity, God, the Unknown! There are countless names and approaches towards the Infinite. Yogi Bhajan shared many ways to connect with that exalted elevated state of consciousness. Some of these paths are included here. Take a peek and see what resonates with you.

“Self-Realization is God realization…
What is your self-realization?
This is yourself. Know it, feel it, touch it.”
-Yogi Bhajan

Included are 26 Kriyas and Meditations, all given by Yogi Bhajan to provide you with the experience of rising above your finite self and merging with the Infinite, Creative Consciousness.

Hargopal Kaur, having had a career in aerospace, now devotes herself to teaching Sat Nam Rasayan®, yoga, and meditation; facilitating family constellations; and serving clients. She also compiles books based on Yogi Bhajan’s teachings. Her passion is to uplift and help people grow and feel better – emotionally, physically, mentally, and spiritually. Through her own meditative practice, and having studied with Yogi Bhajan, Guru Dev Singh, and Bert Hellinger, she is focused on emptying herself so that she can clearly, neutrally, compassionately serve. Hargopal is based in Los Angeles and teaches in the US, Canada, and Europe.

PAGES: 320

Retail Price: $24.95
Promo: $21.28
Ebook: $13.47 (10% off)

---

Blessings
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
Ebook: $8.99 (10% off)

---

The 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 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)

August KRI Newsletter 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.

Summer Quinoa & Veggie Salad

Yield: 4–6 servings

This healthy, Mediterranean-inspired salad is light but satisfying, and perfect for the warmer summer months. Serve as a small salad or enjoy alone as a meal. Keeps well in the fridge for a few days.

2–3 cups cooked quinoa
4 small Persian cucumbers or 1 large cucumber, chopped into small pieces
1 pint cherry or pear tomatoes cut into halves
1 bunch flat leaf parsley, finely chopped
¼ cup finely chopped fresh mint leaves
¼ cup finely chopped chives or scallions
½ cup feta cheese, crumbled (optional)

For the Dressing
Extra virgin olive oil
Juice of ½ large lemon or full small lemon
2 cloves garlic, minced very fine
Salt and pepper to taste
Put cooked and cooled quinoa in a large mixing bowl and combine the rest of the salad ingredients.
In a separate bowl, mix together dressing ingredients and then pour over salad and toss well.

Serving Options: Garnish with chopped avocado, add hemp seeds or nuts of choice, and/or serve atop chopped arugula, raw kale, or mixed lettuces

---

---

---

The Yogi Bhajan Library of Teachings Endowment Fund

SUPPORT THE KUNDALINI RESEARCH INSTITUTE & THE LIBRARY OF TEACHINGS

---

---

Slowing Your Spontaneous Breath Rate: Supportive Research
by Sat Bir Singh Khalsa, Ph.D.

Unlike animals, the respiratory system is under voluntary control in humans, which has allowed for the development of voluntary breath regulation practices in yoga and other behavioral disciplines such as Tai Chi and Qi Gong. The aim of these breathing practices is to change psychological and physiological state in a beneficial way. Research on slow yogic breathing has demonstrated numerous psychophysiological effects including reduction of autonomic arousal, increase in heart rate variability, improved oxygen and carbon dioxide exchange, and changes in the respiratory system’s sensitivity to these gases.

An interesting feature of yoga and slow breathing practice over the long term is the capability of reducing spontaneous breathing frequency, that is the respiratory rate when one is alert and relaxed and not actively trying to control the breath in any way. In the general population, the spontaneous respiratory rate is commonly between 10 and 20 breaths per minute and often involves little movement of the abdomen and is predominantly a shallow, more rapid chest breathing pattern. Slow yogic breathing emphasizes movement of the abdomen, or so-called abdominal or belly breathing, which allows for deeper breaths. It is likely that slower abdominal breathing is the more natural and healthful breathing frequency than the higher 10-20 breath per minute rate and, in fact, this slow breathing comes naturally to infants and children. Over time, as we age, people tend to adopt the chest breathing pattern. Contributing factors to this change may be higher levels of stress and/or anxiety, which tend to alter breathing to faster rates, and cosmetic/psychosocial factors such as avoiding the undesirable physical appearance of having the abdomen extended. In yoga and pranayama practice it is believed that the respiratory pattern can be modified over time to the more beneficial, slower, abdominal breathing pattern and some research has supported this contention.

In a Belgian study published in 1981 in the Journal of Applied Physiology, the spontaneous breathing patterns of 8 accomplished hatha yoga practitioners showed markedly different respiratory characteristics as compared with control subjects matched for sex, height, and age. The spontaneous breath rate in the yoga practitioners was 5.5 breaths per minute on average, significantly lower compared with the 13.4 breaths per minute in non-practitioners. Accordingly, the tidal volume (the lung volume of air displaced between normal inhalation and exhalation when breathing normally), in the yoga practitioners was 1.03 liters, significantly larger than the 0.56 liters in the non-practitioners. The authors suggested that the slower breathing rate was directly attributable to effects of the yoga and pranayama practices over time, proposing hypothetically that these changes could be mediated either by changes in stretch receptor characteristics in the chest or by a chronic reduction in sympathetic drive. However, a weakness of such a retrospective study of individuals who self-selected into yoga practice is that it is not possible to exclude the possibility that people with altered breathing patterns are naturally attracted to yoga practice. To address this concern definitively, prospective randomized controlled trials with naïve subjects are required and a number of studies have done exactly this, thereby addressing this concern.

In a research study by a French team of investigators published in 2005, 16 subjects who had not practiced yoga previously underwent an intervention of yogic ujjayi breathing involving very slow, deep breaths at 2 to 3 breaths per minute with a sustained breath-retention after each inspiration and expiration. They did this for 20 to 30 minutes daily for 2 months. The researchers reported that the spontaneous respiratory frequency was significantly reduced from 19.6 breaths per minute to 13.6 breaths per minute, and also that the increase in the duration of the exhale contributed most to this slower breathing pattern. One of the most recent studies to confirm this capability was conducted in India with 60 subjects naïve to yoga practice aged 20-50 years. They practiced slow breathing at a rate of about 6 breaths per minute for 8-10 minutes twice daily for 3 months. Their respiratory rate before the intervention was 20 breaths per minute and was reduced significantly to 17 breaths per minute afterwards. The study also reported a statistically significant reduction in spontaneous resting heart rate as well as a significant shift from a predominantly chest-thoracic breathing pattern to a breathing pattern with more abdominal-belly movement. Although such studies are supportive of the ability of humans to self-regulate their breath frequency to become lower, scientists often need additional information that elucidates the mechanisms involved before they can be definitively convinced. This is difficult in human subjects given the challenge of recording neural activity within the central nervous system. It would be ideal if there was an animal model of this phenomenon that would lend itself more easily to such mechanistic study. Fortunately, we now have a rat model of slow breathing.

A research team from Emory University published a paper in 2017 in the journal Frontiers in Physiology entitled “Slow Breathing Can Be Operantly Conditioned in the Rat and May Reduce Sensitivity to Experimental Stressors”. In this study they were successfully able to condition rats to breath slowly over multiple training sessions over 2 weeks by using a flashing light stimulus, which rats do not like. In the conditioning training with exposure to the flashing light, rats were able to turn off the light when they reduced their respiratory rate below a threshold respiratory rate of 80 breaths per minute (rats breath much more rapidly than humans). The conditioned rats reduced their average respiratory rate significantly from an average of 92 breaths per minute to 81 breaths per minute. This result shows unequivocally that it is possible for mammals to change their spontaneous respiratory rate with training. However, the study took an important step further by then challenging both the normal and slow-breathing rats with stressful stimuli. An animal model of this phenomenon would lend itself more easily to mechanistic study and, fortunately, we now have a rat model of slow breathing.

Studies have shown that slow breathing has numerous psychophysiological benefits and that breath regulation is one of the most commonly used practices immediately following initiation of yoga practice by beginners. There is, therefore, a significant potential for promoting the value of breath regulation practices in society, particularly slow breathing, which is relatively easy to learn and implement in day-to-day, real-life circumstances. The demonstration that humans can slow their spontaneous respiratory rate with practice, and the virtue of having an animal model of this that will lead to future research on the mechanism of these changes, suggests that we are moving quickly towards certainty and confidence regarding the practical benefits and application of slow yogic breathing.

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
Downloading Videos and Creating Video Clips

Did you know that all lectures that include video have the capability for users to download or create video clips of specific parts? This is so helpful when you are practicing a kriya from the lecture, or if you find a segment of the lecture you want to keep in your file or forward to a friend. Follow these easy steps to learn how to do this.

Downloading videos
The download feature is located to the bottom right corner of the video screen, within the three little dots. By clicking on it, you can download the full video and watch it anytime without internet access!

Example [1]

Sharing video clips
This is a very useful tool for saving or sharing a small portion of the lecture, for example saving a kriya to share in your yoga class, send to a friend, or save in your phone for your own personal practice.

In Gratitude,

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 Teachings”
www.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).

---

KRI July 2019 Specials

New Book!
Your Own Infinity

The Teachings of Yogi Bhajan
Compiled by Hargopal Kaur Khalsa

Infinity, God, the Unknown!

Infinity, God, the Unknown! There are countless names and approaches towards the Infinite. Yogi Bhajan shared many ways to connect with that exalted elevated state of consciousness. Some of these paths are included here. Take a peek and see what resonates with you.

“Self-Realization is God realization…
What is your self-realization?
This is yourself. Know it, feel it, touch it.”
-Yogi Bhajan

Included are 26 Kriyas and Meditations, all given by Yogi Bhajan to provide you with the experience of rising above your finite self and merging with the Infinite, Creative Consciousness.

Hargopal Kaur, having had a career in aerospace, now devotes herself to teaching Sat Nam Rasayan®, yoga, and meditation; facilitating family constellations; and serving clients. She also compiles books based on Yogi Bhajan’s teachings. Her passion is to uplift and help people grow and feel better – emotionally, physically, mentally, and spiritually. Through her own meditative practice, and having studied with Yogi Bhajan, Guru Dev Singh, and Bert Hellinger, she is focused on emptying herself so that she can clearly, neutrally, compassionately serve. Hargopal is based in Los Angeles and teaches in the US, Canada, and Europe.

PAGES: 320

Retail Price: $24.95
Promo: $21.28
Ebook: $13.47 (10% off)

---

The 21 Stages of Meditation
Gurucharan Singh Khalsa, PhD
Kundalini Yoga as taught by Yogi Bhajan

Defined by Yogi Bhajan and elucidated by Gurucharan Singh, The 21 Stages of Meditation is a key work in deepening your understanding and experience of meditation. Ranging from Upset and Boredom, Humility, Graceful Enlightenment, and the Sage, explore these stages and more; explore three distinct meditative journeys, which culminate in the pinnacle of contemplative awareness, Stage 21-The Infinite Pulse.

Regular Retail: $44.95
Promo: $38.21
Ebook: $18.89 (10% off)

---

Timeless Wisdom from Yogi Bhajan DVD Series

3 Kundalini Yoga Class DVDs and 3 Kundalini Yoga Lecture and Meditation DVDs in two complementary collections.

Kundalini Yoga Class Series
(These all have yoga sets)
Eliminating Inner Anger DVD
Refining the Spirit DVD
Angular Body Energy DVD

Kundalini Yoga Lecture and Meditation Series
(These are lectures followed by meditation)
Winning Through Trust DVD
Reaching the Real You DVD
Discover Your Soul DVD

Retail: $19.95 per DVD
Promo: $16.96

KRI Recipe of the Month for July 2019

A very healthy & tasty breakfast

Excerpt From: “From Vegetables, With Love: Recipes and Tales from a Yogi's Kitchen (Revised and Expanded New Edition).”
Siri-Ved Kaur Khalsa

Yogi Bhajan's Fountain of Youth

Yield: 2 servings

For good health, youthful radiance, and to improve elimination, try this puréed fruit salad for breakfast. Raw almonds that are soaked in water and peeled are delicious, sweet, and easy to digest. I like to keep a jar of almonds soaking in the fridge, so I always have some handy for this quick breakfast or a fruit smoothie. I sometimes use raw sesame butter instead of sesame seeds.

15 raw almonds, soaked and peeled
2 small apples
2 small ripe bananas
1 large green bell pepper
3 tablespoon raw sesame seeds

Soak almonds in cold water overnight or for several hours. Remove skins (they will slip off easily). Core apples and cut into quarters (do not pare). Wash and remove stems from peppers. Keep seeds. Place almonds, apples, bananas, peppers and sesame seeds in a blender jar. Scrape the inner white from the peel of the bananas and add. Blend or process all ingredients until puréed (you will need to pause every few seconds to press ingredients down).

---

---

---

The Yogi Bhajan Library of Teachings Endowment Fund

SUPPORT THE KUNDALINI RESEARCH INSTITUTE & THE LIBRARY OF TEACHINGS

---

---

---

---

The Genesis of Yoga Therapy Research
by Sat Bir Singh Khalsa, Ph.D.

Historically, yoga has been fundamentally a spiritual practice to attain unitive states of consciousness or the samadhi state. However, given the fact that yoga employs both physical (asana, pranayama, relaxation) and cognitive (meditation) practices to foster self-regulation and optimize human functioning, its relevance to restoring optimal functioning in disease states has been an obvious possibility. Even in the 15th century Hatha Yoga Pradipika are statements attesting to the benefits of specific yogic practices in reducing obesity, removing abdominal disorders, fatigue, and edema and generally “destroying all diseases” including leprosy.

By the beginning of the 20th century, we see the systematic application of yoga as a treatment for therapeutic conditions in India. The Yoga Institute in Mumbai documented the application of yoga as therapy to 124 patients in 1918-19, reporting “Symptom relief in most cases. Occasional verification by physician.” In a two-year period from 1920-22, 2,000 patients were treated with the identical claim of clinical improvement. Similarly, the Kaivalyadhama Yoga Institute, founded in 1924 and also in Mumbai, was reporting in its 1930 volume of its research journal Yoga Mimamsa that “nearly two thousand people have been treated…as…patients. People suffering from constipation, dyspepsia, auto-intoxication, nervous debility, asthma, piles, seminal weakness, heart troubles and a variety of other diseases have found great relief from Yogic Therapy.” Unfortunately, such vague descriptions of clinical benefit clearly failed to meet any kind of acceptable scientific or clinical criteria that provide confidence in attesting to the safety and efficacy of yoga therapy.

Even as late as 1964 in a four-paragraph report by Higashi in the prestigious medical journal Lancet we are still provided with minimal documentation of specific quantitative details of clinical improvement. In a Tokyo sanatorium, they applied a daily 10-minute pranayama practice over a year to 50 male schizophrenic patients. The clinical outcome is marginally and vaguely described with the text: “About the beginning of the third month, we noticed that the patients gathered spontaneously at the usual place. When the session ended a quiet atmosphere prevailed for some time. Moreover the average number of patients participating was 81% as against 56% in the previous year.” It’s conclusion stated, “An exercise which controls breathing favourably influences the psychiatric regimen.”

Given the proliferation of yoga therapy in India, yet conducted without adequate research and clinical documentation, the Ministry of Health of the Government of India created a committee in 1960 led by well-known leading yoga researcher Dr. B.K. Anand to evaluate yoga therapy claims. It collected information from 71 institutions across India, visiting 19 select institutions, and yielded the 1962 Ministry of Education 72-page document entitled “Report of the Committee on Evaluation of Therapeutical Claims of Yogic Practices.” It concluded that for lack of proper data and the personnel adequately trained to collect such data, it was not possible for it to evaluate Yogic therapy claims. It further stated, “Unless a scientific assessment of the patient treated by Yogic therapy is organized under controlled conditions, it will not be possible to evaluate the important therapeutic claims of Yoga."

Finally, in 1966 we see the publication of perhaps the first acceptably-reported biomedical research evaluation of yoga therapy by Vahia, Vinekar and Doongaji in an 8-page paper in the British Journal of Psychiatry. In this case series study conducted with the Kaivalyadhama Institute they describe results of 4 to 6-week yoga therapy sessions with patients at the K.E.M. Hospital in Mumbai. A table in the report describes multiple characteristics including demographics, diagnoses, treatment durations, and quantitative percent improvements for 30 patients with psychosomatic conditions such as anxiety, depression, headache, insomnia, cognitive difficulties and other stress-related symptoms. They further included 3 detailed case reports that were presented in the format and with the amount of detail that would be viewed as reasonable from a modern clinical research presentation perspective.

It was not long after this that we see the first humble clinical trial publication in yoga therapy published in Yoga Mimamsa in 1967, to be followed by the first randomized controlled trials on yoga for hypertension by yoga researcher Chandra Patel in the U.K. in the early 70’s. From that first 1967 trial of yoga for asthma through to 2003, there were approximately 150 clinical trials published, a number which tripled to about 450 publications 10 years later by 2013. We are now fortunately in the position in this field in that we are experiencing an exponentially increasing growth in the number of clinical yoga research studies and publications with more and more of the rigorous randomized controlled trials and meta-analyses necessary to justify recommendation of continued yoga therapy research and implementation of yoga interventions in modern medicine.

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^®

Have you explored the Historical Notes tool in the Library of Teachings? This delightful feature allows users to view Historical Notes while reading or viewing a lecture or kriya. Historical Notes are notations done by students in the class, pertaining to the kriya, at the time the original lecture was given. You will notice that the notes vary widely - some are just a few handwritten lines while others are typewritten text with hand-drawn diagrams. You can gain valuable insight from the Historical Notes, picking up emphasis and perspective that only first-hand experience can give.

These Historical Notes are made from scanning the original documents contributed by legacy students. We then create the notes as Adobe documents that are downloadable for readers.

To Search for lectures that contain Historical Notes:

• Simply enter the topic into the search-bar on our homepage (see Example [1] below searching for the topic "Love")
• Next look for the 'Filters' to the left of your search results and select the plus sign next to 'Media.'
• Under 'Media' you will see the option 'Historical Notes.' It will note the number of lectures that contain Historical Notes (in the sample below it shows there are 12). Click on 'Historical Notes' and it will take you to the results of this search.
• Once you select the lecture and you want to view the Historical Notes, click on this icon:
  The student notes will pop-up in the document. (See Example [2] below.)

This feature is one that scholars and novices alike will enjoy. And as always, let us know what you think. Email us at donations@kriteachings.org.

Example (1)
Click image to view larger version

Example (2)
Click image to view larger version

In Gratitude,

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 Teachings”
www.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).

---

---

KRI June 2019 Specials

The 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
Ebook: $13.49 (10% off)

---

The Chakras
7 (2 DVDs per set) DVD Series

The progressive nature of the human is to succeed…and that is where the science of the chakras comes 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.

---

Art & Yoga
Kundalini Awakening in Everyday Life
by Hari Kirin Kaur Khalsa

“The sole purpose of life is the soul.” — Yogi Bhajan

Learn to express your soul’s longing, delve into images that awaken your imagination and speak of a truth yet unexplored. Allow Art & Yoga to take you on a journey to your intuitive, creative and authentic self—the True Being, awakened!

This book is for anyone interested in yoga and the arts. It explains how to create a daily Art and Yoga practice. It provides step-by-step guidelines for producing art and doing yoga as complementary practices individually, in a group, or in community. Yogis will find creative exercises to deepen their experience of yoga, while artists will discover simple, yet profound yoga and meditation practices that will help their creative flow, focus, and intuition. Along the way, we will draw inspiration from the teachings of Yogi Bhajan, nature, artists of the past, and recent developments in healing and spirituality.

Retail: $29.95
Promo: $25.46
Ebook: $16.19 (10% 0ff)

KRI Recipe of the Month for June 2019

To commemorate the 50^th Anniversary of 3HO, KRI is featuring another way to prepare mung beans that is amazingly delicious!

Excerpt From:
From Vegetables, With Love: Recipes and Tales from a Yogi's Kitchen (Revised and Expanded New Edition)
Siri-Ved Kaur Khalsa

Spicy Mung Beans with Mustard Greens

Yield: 4–6 servings

Serve this in place of regular daal or as a soup. For a little variety, add a diced potato in the last 20 minutes of cooking.

2 bunches mustard greens, chopped
1 cup mung beans
6 cups water
⅓ cup oil
2 medium onions, thinly sliced
4 cloves garlic, minced
2 tablespoons minced fresh ginger
1 rounded teaspoon garam masala
¼ teaspoon cayenne or to taste
½ teaspoon turmeric
1 teaspoon cumin seeds or kala jeera
½ teaspoon pepper
2 tomatoes, peeled and chopped
½ cup ghee or olive oil

Boil greens and beans in water until very well done (about 45 minutes). Then, using a blender or food processor, coarsely purée, adding enough broth (and additional water if necessary) to attain a soupy consistency.

Meanwhile, heat oil in a skillet over a medium-high flame and fry onions, garlic, and ginger 8–10 minutes until lightly browned. Add spices and cook few more minutes, with a little extra water if necessary to prevent scorching/sticking. Add chopped tomatoes and cook another 8–10 minutes until the “masala” is very saucy (add a little water as needed) and unified. Combine this mixture with the beans-greens mixture in a large saucepan. Add ghee and cook 5 more minutes. Adjust seasoning with salt to taste.

---

The Yogi Bhajan Library of Teachings Endowment Fund

SUPPORT THE KUNDALINI RESEARCH INSTITUTE & THE LIBRARY OF TEACHINGS

---

---

---

---

Research on Yoga for Pregnancy
by Nikhil Ramburn and Sat Bir Singh Khalsa, Ph.D.

Pregnancy may be accompanied by several uncomfortable symptoms, which vary from woman to woman. Some common discomforts include backache, sciatica, and hip aches which could be caused by weight-gain, changes in center of gravity, and a loosening of the pelvic joints. Another common challenge is the development of varicose veins due to the increased pressure on the legs, the pelvic veins, and the increased blood volume. In addition, due to the increased pressure on the rectum and perineum and the increased likelihood of becoming constipated in later stages of pregnancy, it is common for women to develop hemorrhoids. Heartburn is another common pathology caused by pressure on the intestines and stomach. Finally, other prevalent challenges in pregnancy include nausea and vomiting, edema, incontinence, and headaches. Apart from physical discomfort, women may also experience psychological changes, with between 14-23% of women struggling with depression during pregnancy. While quality of life scores during pregnancy tend to be very good, some risky areas include partner life satisfaction, the limitations of physical changes, and fears surrounding labor.

Pregnant women are increasingly turning to yoga as a complementary and integrative modality to manage the physiological and psychological challenges of pregnancy. Yoga helps to tone the deep muscles of the spine along with the abdominal muscles that support the spine (these muscles are known as the “core”), which facilitates the recruitment of these deep muscle fibers for stabilization. As a result, yoga may be effective in alleviating leg cramps, backache, and strengthening the pelvic floor. In addition, yoga exercises may help with venous blood return thereby mitigating varicose veins and improve fluid circulation to prevent edema. It appears that yoga may also improve placental perfusion and alleviate endothelial dysfunction thereby reducing the risk of pregnancy-related disorders such as intrauterine growth restriction (IUGR), pregnancy-induced hypertension (PIH), and preeclampsia. Yoga also encourages relaxation, internal focus, and slowed breathing patterns, which are useful to manage fears, anxiety, and depression as well as prepare the practitioner for childbirth. Yoga classes may also provide a supportive environment where women can share their experiences, which may relieve feelings of loneliness and improve quality of life.

Several qualitative reports support the benefits of prenatal yoga, such as a 2017 study from the Department of Obstetrics, Gynecology and Women's Health at Saint Louis University, MO. Over six months, fifty-two (52) women were randomized into either a yoga group engaged in a one-hour yoga class or a control group that received a presentation on exercise, nutrition, and obesity in pregnancy. The study highlighted a shift in attitude whereby women who participated in yoga reported a more positive attitude towards exercise and yoga. For example, yoga participants felt that yoga was a low intensity exercise that would not hurt their baby and gained self-efficacy by agreeing that they could impact their weight gain in pregnancy with regular exercise. A more recent 2019 study also found that prenatal yoga increases self-efficacy for labor by building confidence and competence by positive story-telling, affirmative language, pain management strategies, and a lower somatic response to stress. The stress management benefits were found to be of particular benefit to pregnant, urban, African-American adolescents who have high rates of stress and depression during pregnancy as well as higher rates of adverse pregnancy outcomes. Indeed, a 2015 community-based qualitative study found that focus groups of low-income pregnant African-American teenagers were interested in yoga classes for stress/depression management and relationship building. Health care providers should focus on these needs when designing future intervention strategies.

There is currently a growing body of evidence supporting the use of yoga interventions in pregnancy. A 2015 review of the literature examined 15 articles from the USA, India, Taiwan, Korea and Thailand published from 2008 to December 2013. The researchers concluded that 10 of those studies showed positive changes in maternal psychological or birth outcomes. Another review of Randomized Control Trials (RCTs) from 2004 to 2014 concluded that yoga interventions presented with lower incidences of prenatal disorders, lower levels of pain and stress, and higher scores in relationship. In addition, the researchers found that yoga was more effective than walking or standard prenatal exercises. Furthermore in 2017 after a systematic review of interventions targeting pregnancy-related low back and pelvic pain (PR-LBPP), the authors concluded that yoga may provide pain relief for PR-LBPP as well as some meaningful functional improvements.

Indeed, yoga may contribute to a reduction of pregnancy discomfort and so researchers in Taiwan set out to measure the impact of yoga on women in the third trimester of pregnancy. The experimental subjects took part in a 12-14-week prenatal yoga program of 3 sessions per week and reported significantly fewer pregnancy discomforts than a control group. A 2014 study from Brazil also found yoga to be effective at reducing pain in pregnant women, specifically lumbopelvic pain, which is a major problem for the majority of pregnant women. In this study, pregnant women were randomized to either a yoga group or a postural orientation group based on an instructional pamphlet for a 10-week intervention. The yoga sessions consisted of traditional Hatha yoga poses as well as focused breathing patterns, introspection, meditation, and relaxation. Pain intensity was assessed at the beginning and end of each session and researchers found that the median pain score was lower in the yoga group. The experimental group also had a decreased response to lumbar and posterior pelvic pain provocation tests.

In addition to the physical benefits highlighted above, yoga may also be an effective strategy to address the stress experienced during pregnancy. The natural bio-physio-psycho-social changes of pregnancy may cause increases in stress and researchers from the Swami Vivekananda Yoga Research Foundation in India aimed to ascertain whether an integrated yoga practice could decrease the stress response in healthy pregnant women. The researchers found that, not only did perceived stress decrease by 31.57% in the yoga group, it actually increased by 6.60% in the control group. In addition, the guided relaxation period in the yoga group correlated with increased parasympathetic activity and decreased sympathetic activity as measured by frequency bands on the heart rate variability spectrum. In a landmark study, researchers examined the effect of prenatal yoga on the stress and immunity salivary biomarkers from 16 to 36 weeks of gestation. Ninety-four healthy pregnant women were randomized to either the yoga intervention or a routine prenatal care. The intervention consisted of two weekly 70-min yoga sessions. Salivary cortisol (stress marker) and immunoglobulin A (immunity marker) levels were collected before and after yoga every 4 weeks. The results revealed that the intervention group had lower salivary cortisol and higher immunoglobulin levels, and infants born to women in the intervention group weighed more than those born to the control group. These findings indicate that prenatal yoga can significantly reduce pregnant women’s stress and enhance their immune function thereby suggesting it is a viable therapy for this population.

Another common psychological challenge of pregnancy is depression with up to 20% of pregnant women in the US experiencing depressive symptoms. The numbers are similar in Korea where researchers set out to determine the effectiveness of yoga in the management of prenatal depression. Their review of the literature included six RCTs, and the authors determined that integrated yoga interventions, including relaxation, visualization, breathing patterns or meditation, were associated with a significant decrease in depression levels. However, purely physical-exercise-based interventions did not achieve statistical significance in their improvement of depression scores. A more recent metanalysis from 2019 by the National University Hospital in Singapore included six (6) studies with a total of 405 pregnant women. Researchers found a statistically significant improvement in mood associated with yoga interventions. Despite the promise of yoga as a complement or alternative to pharmacological options, the authors note that the evidence is preliminary and participants only had mild depression. Nonetheless, these improvements are significant since a prompt and effective treatment of maternal depression during pregnancy is important, as depression is an independent predictor of negative maternal and fetal outcomes.

Despite the limitations of small sample sizes, lack of consistent randomization, different outcome measures and varying intervention lengths, the current body of evidence highlights that yoga is a promising modality to address a variety of physical and psychological health challenges in pregnancy. Although yoga is generally considered safe in pregnancy, pregnant women are advised to avoid hot yoga due to the increased risk of neural tube defects and other malformations among fetuses exposed to excessive heat as well as the risk of overstretching due to muscle and ligament laxity in pregnancy. Finally, researchers in Taiwan are experimenting with social media to deliver mindful yoga programs for pregnant women and finding that this new approach, using technology, may be a feasible way to reach women in the comfort of their own homes.

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. 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^®

This month, we celebrate Teacher’s Day in the United States on May 7 - a big shout out to teachers, everywhere, including all of our wonderful Kundalini Yoga teachers. One thing I love about working for the Library of Teachings is that the KRI staff are all dedicated practitioners, and many are teachers, of Kundalini Yoga as taught by Yogi Bhajan®.

From May 4th to May 10th, we are hosting the annual Spring Fund Drive for the Yogi Bhajan Library of Teachings® to raise funds to support the maintenance and development of the Library. Beginning with the May new moon, we will be exploring the Library of Teachings through the eyes of the people who work here at KRI, showing you the ways they use the Library. Maybe you will see something new and be inspired to expand how you use the Library of Teachings. I think you will find their perspective interesting and motivating in your own journey with © the teachings of Yogi Bhajan.

For those of you who have already contributed to our Spring Fund Drive, thank you! As many of you know, even though the searchable database is incredible, there is more work to do! 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 by Yogi Bhajan. The 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.

Tune-in to your inbox for our emails or if you have missed any of the emails, visit our The Yogi Bhajan Library of Teachings Facebook page to catch up!

In Gratitude,

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 Teachings”
www.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).

---

KRI May 2019 Specials

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

---

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

---

Physical Training
Kundalini Yoga as taught by Yogi Bhajan®
5-DVD Box Set

This 5-DVD set follows Yogi Bhajan’s 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 for May 2019

Excerpt from:
From Vegetables, With Love: Recipes and Tales from a Yogi's Kitchen (Revised and Expanded New Edition)
Siri-Ved Kaur Khalsa.

Yogi Bhajan's Trea Jaaraah—
Trinity Life Roots with Tofu

Yield: 6 servings

3 tablespoons ghee
1 tablespoon crushed red chiles
1 tablespoon turmeric
1 tablespoon black pepper
3 tablespoons onion powder
2 tablespoons garlic powder
1 tablespoon ginger powder
1 quart water
2 cups tomato sauce
¼ cup tamari soy sauce
½ cup chopped walnuts, pecans or pistachios (raw, unsalted)
1 cup cooked garbanzo or kidney beans
1 cup chopped mushrooms
1 cup broccoli flowerets
2 pounds tofu, drained and cut into bite-size pieces

Heat ghee in a large wok or sauté pan over a low flame. Add red chiles and cook until ghee turns red (not brown). Add turmeric and pepper and cook a few moments over a low flame. Then, add the three powders and immediately add water gradually, stirring all the while. Cook over a medium-high flame for 30 minutes. Add tomato sauce, tamari, nuts, beans, mushrooms, and broccoli. Cook until tender. Add tofu, heat thoroughly, and serve.

---