1. Sit in Easy Pose. Bring the left hand up to the level of the chest; the forearm is parallel to the ground; palm is facing the body. Grasp the left wrist with the right hand from the outside. Do not encircle the left wrist with the thumb. Close the eyes to a slit, "rice eyes'' and turning left palm slightly upward, stare into the palm as into a mirror. Create muscular tension by pulling toward the chest with the right.
Continue for 2 - 3 minutes. De not reverse.

This kriya works on the kidneys and adrenals. It will cause excessive glandular secretion. It will make you want to cheat. Don't worry about your competency-just go through it. If during this exercise you wish to inhale and hold the breath before exhaling. your lungs will be put through some changes.

2. Sit in Rock Pose. Extend the arms overhead and reach back, keeping the elbows straight. Face the palms toward the ceiling. Drop the head back. Look up and point the chin upward, gradually spreading the knees as wide as possible. Relax into the position for 2-3 minutes.

Pressure will be on the chest. We will prepare ourselves to get where we want to go millimeter by millimeter.

3. Remaining on the right heel, extend the left leg. Place the palms on the floor besides the body. Raise the leg up 60 degrees and raise the buttocks as high as possible. Switch sides and repeat. Hold position for 1-2 minutes on each side.

4. Sit in Rock Pose. Place the hands on the ground behind the body and arch up into half Camel Pose.
Open the mouth wide and stick the tongue out. Inhale and belly laugh on the exhale. Continue for 10 repetitions.

Relax on the back for 3 minutes.

This exercise exerts a lot of pressure and balances the calcium and magnesium in the body.

5. Sit in Rock Pose. Interlock the hands and raise them to the throat level with the palms facing down.
Press the thumbs together. With no special breath vigorously flex the shoulders up and down. Continue for 2-3 minutes.

The body is the vehicle of God. It should never be exploited. This exercise pumps up the blood. Doing it, you avoid an unnatural death.

6. Remain in Rock Pose. Stretch the arms straight overhead with the fingers interlocked and the Jupiter fingers pointing up. Open the mouth and stick the tongue all the way out. Twist to the left and then to the right using the whole spine. Continue twisting while breathing normally for 3 minutes.

7. Stand up with the feet about two feet apart.
Maintaining a straight spine, bend forward from the waist until the upper body is parallel to the ground.
Relax the arms down. Roll the eyes up and raise the head only as high as is necessary to see straight ahead. Hold the position for 3 minutes.

This position helps to adjust the vertebral discs.

8. Remain in the same standing position. Raise the arms back and up as high as possible. Rapidly open and close the fists for 3 minutes.

Relax on the back for 3 minutes.

This is a major overhaul as we use muscles not usually called upon. It is good for pain in the back of the head and works on the five centers of the brain.

9. Sit in Rock Pose. Interlock the hands and place them on the forehead with the palms facing out.
Open the mouth and stick the tongue all the way out. Inhale and powerfully exhale through the mouth. Pull Muhlband on the exhale. Continue for 2 minutes.

10. Remain in the same position. Pucker the lips until only a small hole remains. Inhale and exhale through the hole with a whistle for 1 minute.

11. Remain in Rock Pose. Begin making a clucking sound with the tongue clicking against the upper palate. The mouth remains open. Continue for 2 to 3 minutes.

Take a 15 minute walk in the fresh air, barefoot on the ground is best.

12. In Rock Pose, spread the knees wide and come up onto them. Extend the arms straight over the head with the palms facing each other. Drop the head to the rear and face the chin up. Then drop the head forward and place the chin on the chest. Continue the backward and forward motion of the head for 1 minute.

Lower the arms.

15. Squat down into Crow Pose and place the palms on the ground with the elbows outside of the knees. Keep the head up. Begin chanting your favorite mantra for 2 minutes.

Crow Pose puts direct pressure on the colon. Allow the pressure and don't worry.

18. Sit in Easy Pose and grasp the knees with the hands. Inhale and flex the spine forward and the head falls back. Exhale and collapse the spine. the head coming forward. Continue keeping the neck loose, the head falling back and forth with the rhythm of the flex for 2 - 3 minutes.

During this exercise every disc will move violently.

19. Remain in Easy Pose. Grind at the waist in a clockwise motion as though whirling a hula-hoop.
Continue for 3 minutes. Reverse and do it again for 3 minutes.

This kriya is good for the liver.

20. Stand up and fold the arms across the chest as in Exercise 17. Squat into Crow Pose and return to a standing position. Begin chanting your favorite mantra. Continue for 2 - 3 minutes.

21. Remain standing and clap the hands as fast as possible for 2 minutes.

22. Sit in Easy Pose. Extend the arms straight up overhead with the palms facing forward. Bend the Saturn and Sun fingers and lock them under the thumbs. Begin alternately pulling down the arms and thrusting them into the air, keeping the forearms perpendicular to the ground. Rapidly continue this alternate pulling and thrusting for 2 - 3 minutes.

23. Completely relax on the back and listen to 34 beat rhythm gong music. Meditate.

Comments: Beginning May 1, 1977 and continuïng on Monday, Wednesday and Thursday of the following week, Yogi Bhajan instructed the Los Angeles Advanced Class in a series of Kundalini Yoga sets designed to stimulate the glandular system and strengthen the nervous system. Those sets are presented here in the order in which they were taught. We were blessed with these sets to help us prepare for the heavy times ahead.

(Wouter Koert: from "Kundalini Maintenance Yoga Sets", see advanced kundalini yoga set 3, 4, 5, 6 and 7).