Yogi Bhajan 在 1988 年 9 月 21 日，教授了這個 Kriya。 向下滾動可觀看原始講座。
1. 以放鬆的姿勢躺平，雙臂放在兩側，手掌朝上，雙腿微微分開。 假裝打鼾。 持續 1分半鐘。
2. 仍然仰臥，保持雙腿伸直，雙腿距離地面 6 英寸（ 約 20 cm），保持 2 分鐘（如有必要，您可以將雙手放在臀部下方以支撐腰部）。 這個練習被認為可以平衡憤怒。 它給腹部施壓以平衡整個系統。
3. 保持雙腿向上 6 英寸（ 約 20 cm）的姿勢，伸出舌頭，用嘴做火呼吸*。
持續1分半鐘。
4. 仍然仰躺，將雙腿抬到 90 度，雙臂放在兩側的地面上。 開始用你的雙手擊打地面，用你能實現的所有憤怒。 用力快速地打。 繼續 2 分半鐘。
5. 仍然保持仰臥，把膝蓋放在胸前，用胳膊摟住它們。 伸出你的舌頭。 用張開的嘴吸氣，用鼻子呼氣。
持續 2 分鐘。
6. 以獨身姿勢坐著：首先坐在腳後跟上，然後把腳分開足夠遠，這樣你的臀部就會適切地擺在兩腳之間。 慢慢地移動，然後坐在地板上，雙腳放在臀部兩側。 雙臂交叉在胸前，用力按壓胸腔。 向前彎腰，把額頭碰到地板，就像你在鞠躬一樣，然後再回來原先位置。 以每分鐘大約30次鞠躬的速度活動2分半鐘，然後再加快速度30秒，並儘可能快速地動作。
7. 坐著，雙腿伸直在你的前方。 開始用張開的手掌敲打身體的所有部位。 動作快速。 持續 2 分鐘。
8. 站起來，向前彎腰，保持背部與地面平行。 讓你的手臂和手鬆鬆地垂下來。 保持這個姿勢，唱誦 3 分鐘。 （ 在課堂上，Yogi Bhajan 播放了Guru、Guru、Wahe Guru、Guru Ram Das Guru的磁帶。）
A. 繼續唱誦，進入眼鏡蛇姿勢：趴著，雙手放在肩膀下的地面上。 首先抬起胸部和心，然後讓頭也跟著，隨著向後仰伸拱起。 試著伸直手臂，但不要過度彎曲下背部。 保持姿勢1分鐘，正常呼吸。
B. 仍然保持在眼鏡蛇姿勢中，當你繼續唱誦時，轉動脖子。 持續 30 秒。 9C。 仍然處於眼鏡蛇姿勢，開始交替用腳踢地面。 持續 30 秒。
輕鬆坐姿，閉上眼睛。 將手臂伸過頭頂，保持肘部挺直，手掌併合。 相互交扣你的手指，除了食指之必須伸直外。 在簡單坐姿裡，開始 Sat Kriya：當你唱 Sat 的時候，把丹田往內往上擠壓收起。 當你放鬆丹田時，唱誦 Nam。 繼續 1 分 15 秒。
以死屍體式躺下（仰面躺著，雙臂放兩側，手掌朝上），小睡5分鐘。
*連續快速的呼吸，每秒兩到三次呼吸，同時在吐氣時拉動丹田，並在吸氣時放鬆。本網站包含的資訊來自古老的瑜伽傳統。 本網站上的任何內容都不應被解釋為醫療建議。 Kundalini Mobile 提供的照片 www.kundalinimobile.com
「當倒置的憤怒成為身體的一部分時，簡單的結果是，你與真的自我完全沒有關係......自卑情結或優越情結是內在憤怒的掩飾。 操縱和撒謊是內心憤怒的一部分。 無法自我維持，或缺乏解決事務的基礎能力也是一種內在的憤怒。 行為不端、錯誤計算、自我毀滅、破壞生意、破壞關係都是來自內心的憤怒......另一方面，憤怒來自Agaan Granthi。 它的所在地是心臟的區域，它是血液，它是血液循環，它是橫膈膜，它是心臟泵送。 整個生命都取決於它。 所以，心臟的中心就是一個爐子。 要麼它可以為你做飯，要麼它可以燒燬你的房子，沒有中間地帶。 這就是它的悲劇。」
— Yogi Bhajan
這是Yogi Bhajan 教授這個 kriya 的原始講座：
September 21, 1988 | Yogi Bhajan
Categories: Kundalini Yoga as Taught by Yogi Bhajan, Yogi Bhajan Lectures
This kriya was taught by Yogi Bhajan on September 21, 1988. Scroll down to watch the original lecture.
1. Lie down flat on your back in a relaxed posture with your arms at your sides, palms up, and your legs slightly apart. Pretend to snore. Continue for 1 1/2 minutes.
2. Still lying on your back, keep your legs out straight and raise both legs up 6 inches from the floor and hold for 2 minutes (if necessary, you may place your hands under the buttocks to support the lower back). This exercise is said to balance anger. It pressurizes the navel to balance the entire system.
3. Remaining in the posture with your legs up at 6 inches, stick out your tongue and do Breath of Fire* through your mouth. Continue for 1 1/2 minutes.
4. Still lying on your back, lift your legs up to 90 degrees with your arms on the ground by your sides. Begin to beat the ground with your hands with all the anger you can achieve. Beat hard and fast. Continue for 2 1/2 minutes.
5. Still on your back, bring your knees to your chest and wrap your arms around them. Stick your tongue out. Inhale through your open mouth and exhale through your nose. Continue for 2 minutes.
6. Sit in Celibate Pose: begin by sitting on the heels then spread the feet far enough apart so that your hips will fit between them. Moving slowly, sit down on the floor with your feet on either side of your hips. Cross your arms over your chest and press them hard against your rib cage. Bend forward and touch your forehead to the floor as if you are bowing and then come back up. For 2 1/2 minutes move at a pace of approximately 30 bows per minute, then for another 30 seconds speed up and move as fast as you can.
7. Sit with your legs straight out in front of you. Begin to beat all parts of your body with open palms. Move fast. Continue for 2 minutes.
8. Stand up and bend forward, keeping your back parallel to the ground. Let your arms and hands hang down loosely. Remain in this posture and sing for 3 minutes. (In class, Yogi Bhajan played a tape of Guru, Guru, Wahe Guru, Guru Ram Das Guru.)
9A. Continue singing and come into Cobra Pose: Lie down on the stomach, placing the hands on the ground underneath the shoulders. Lift the chest and heart up first, and let the head follow as you lean back and arch up. Try to straighten the arms but don’t overarch the lower back. Hold the posture for 1 minute with normal breath.
9B. Still in Cobra Pose, begin circling your neck, as you continue singing. Continue for 30 seconds.
9C. Still in Cobra Pose, begin kicking the ground with alternate feet. Continue for 30 seconds.
10. Sit in Easy Pose and close your eyes. Stretch your arms over your head, keeping the elbows straight and the palms together. Interlock your fingers except the index fingers which are pointing straight up. Begin Sat Kriya in Easy Pose: chant Sat as you squeeze the Navel Point in and up. Chant Nam as you release it. Continue for 1 minute 15 seconds.
11. Lie down in Corpse Pose (on your back with arms by your sides, palms face up) and nap for 5 minutes.
*Continuous rapid breathing, two to three breaths per second, while pulling the Navel Point in on the exhale and relaxing it on the inhale
The information contained on this web site comes from ancient yogic traditions. Nothing on this web site should be construed as medical advice.
Photos provided by Kundalini Mobile www.kundalinimobile.com
“When the inverted anger becomes part of the body, the simple effect is that you have absolutely no relationship with your Self… Inferiority complex or superiority complex are a cover-up of inner anger. Manipulation and lying are parts of inner anger. Not being self-sustaining or having a foundation to work it out is an inner anger. Misbehavior, wrong calculation, self-destruction, destroying the business, destroying the relationship are all inner anger…
On the other hand, anger comes from the place of the Agaan Granthi. It is the area of the heart, it is the blood, it is the circulation, it is the diaphragm, it is the heart pumping. The whole life depends on it. So, in the center of the heart is a furnace. Either it can cook for you, or it can burn down your house and there is nothing in between. That is the tragedy of it.”
-Yogi Bhajan
Here is the original lecture where Yogi Bhajan taught this kriya:
明月心滴翻譯 / 摘自StudentsofYogiBhajan
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