Lotus Roots
Kundalini Yoga

Let Your Self Blossom!

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Katie and Gurmukh at Grand Geneva Conference 2007

Katie's Favorites*:

Kundalini Meditation for Balancing the Endocrine System:

Sit tall with spine lengthened and chin pulled in so that the neck is in line with the spine.  Hold the hands, palms up, in front of your navel area.  Begin to rhythmically press the thumbs to corresponding first, second, third, and fourth fingers then back to the first, etc.  Continue to press the thumbs to each finger as you correlate the breath in a segmented breathing pattern.  Inhale in four equal parts, filling up the the lungs 1/4 capacity until full then exhale in four equal parts from the diaphragm up.  Breathe is steady inhale, 2, 3, 4 exhale, 2, 3, 4.  Keep you eyes closed and rolled up to focus on the third eye, the point just above and between your eyebrows.  This helps stimulate the pituitary glad to regulate the endocrine system.  Continue for 1-3 minutes.  To end meditate a few minutes then stretch as you inhale deeply and relax.  You can build time gradually up to 31 minutes a day.  If you practice this meditation for 40 days at 31 minutes a day without skipping any days in between, then your endocrine system will attain and maintain hormonal balance.  Sat Nam!

Optional Mantra to mentally intone with every breath:
SA TA NA MA, SA TA NA MA



*Please use caution when practicing on your own, and always check with your regular health care provider before beginning any new exercise.  These tips are intended to be used only as directed by those who have attended class and have prior experience with Kundalini Yoga.  Thank you!
For More Kundalini Yoga:

Yoga Sprouts!
new website:
www.yogasprouts.org

The Yoga Room
Lisa Lawrence/ Guru Anand Kaur
On-going Classes and Teacher Training
Madison, Wisconsin
www.lisasyogaroom.com

Yoga Technology
Dr. Gururattan Kaur Khalsa
www.yogatech.com 
 
Golden Bridge Yoga
Gurmukh Kaur Khalsa
Los Angeles, California
www.goldenbridgeyoga.com

3HO Foundation
New Mexico
www.3ho.org



Other Resources:

Fenske Holistic Healthcare Center
Chiropractic Care & Nutritional Counseling

www.DrFenske.com
FenskeDC@aol.com

Favorite CDs:

Love is Space by Deva Premal

Anand by Snatam Kaur

Grace by Snatam Kaur

Rise by Anoushka Shankar


Favorite Books:

Yoga for Transformation
by Gary Kraftsow

Healing Mudras:  Yoga for Your Hands 
by Sabrina Mesko

Transitions into a Heart-Centered World 
by Gururattan Kaur Khalsa,Ph.D.
and Ann Marie Maxwell

Beautiful, Bountiful, Blissful
by Gurmukh Kaur Khalsa
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