Yogi Bhajan often referred to Kundalini Yoga as a form of yoga for “householders” – people who have to cope with the daily challenges and stresses of holding jobs, raising families, and managing businesses. While having a strong and consistent sadhana can have an immensely positive impact on our daily experience, having other quick and effective ways to incorporate Kundalini Yoga practices throughout our day can support us in staying grounded and calm in the midst of any unexpected circumstances we may face.

The fourth practice we would like to share in this Yoga on the Go! series is a meditation, with a mudra, visual focus and a rhythm of the breath. Don’t forget to tune-in with the Adi Mantra before you begin!


Screen Shot 2017-06-07 at 11.38.26 AMPosture: Sit in Easy Pose with a straight spine, and a light Neck Lock.

Mudra: Extend the arms straight out in front, parallel to the ground. Close the right hand into a fist. Wrap the left fingers around the right fist. The base of the palms touch, thumbs are extended up and touch along the sides.

Eye Focus: The eyes are focused on the thumbs.

Breath: Inhale for 5 seconds. Exhale for 5 seconds. Suspend the breath out for 15 seconds. Continue.

Time: Start with 3-5 minutes and work up to 11-minutes. Build up the time slowly. In time, you can work up to holding the breath out for 1 full minute.

About This Meditation: This meditation totally recharges you. It is an antidote to depression. It builds a new system, gives you the capacity and caliber to deal with life, and gives you a direct relationship with your pranic body.

Originally Taught on October 3, 1979.

Featured in the KRI Manual, I Am A Woman: Creative, Sacred and Invincible.