Bra att veta, Kriyor, Meditationer, Musik

Third Chakra – Manipura



Third Chakra Affirmations

I love and accept myself.
I stand up for myself.
I am strong and courageous.
I am worthy of love, kindness, and respect.
I choose the best for myself.
I express myself in a powerful way.
I am proud of my achievements.
I honor my self.
I choose healthy relationships.
I am authentic.
I direct my own life.
I appreciate my strengths.
I feel my own power.
I am free to choose in any situation.
I seek opportunities for personal and spiritual growth.
I am at peace with myself.


Physically, the third chakra is related to our navel center or solar plexus, the area behind and around the belly button. The bodily locations that correspond to this chakra are the pancreas, liver, gall bladder, spleen, digestive system and muscles. If we are not fully connected to the third chakra, we can have troubles with these areas and organs including things like diabetes, hepatitis, indigestion, and ulcers. According to Kundalini Yoga, strengthening the abdominal muscles is a great place to start to bring balance to the third chakra. Read more.

Advanced Abdominal & Navel Strengthening Kriya


This kriya will center, strengthen, and balance the energy at the navel point. Strong navel center energy gives you boundless energy and the ability to transform yourself at will. It is excellent for athletes, as it will help improve any performance in practice and in competition.
Instruktioner (pdf)

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Music playlist used for the class about the third chakra at Hagabadet 26th of February 2015

Aadays Tisay Aadays – Tarn Taran Singh

Ek Ong Kaar – Snatam Kaur

Sat Siri – Raphael

Ganputi mantra – Gurunam

Akhan Jor – Satkirin Kaur Khalsa

Ang Sang Wahe Guru – Mirabai Ceiba

Sat Siri Siri Akal – Charanpal Kaur

Triple Mantra – Nirinjan Kaur

Aisa Naam – Sat Purkh

Har – Annki Har Dyal Kaur, Klas Landahl

Long Time Sun – Simrit Kaur




Bra att veta, Mantran, Meditationer, Musik

Balance the Earth and Heavens

Prithvee hai akaash hai guroo raam daas hai (ISHT SODHANA MANTRA)

This mantra balances the Earth and Heavens. It represents the struck sounds of Earth (pritvi) and the unstruck sounds of Heaven (akash), crowning with the protection of the Neutral Mind, Guru Ram Das. (Hai means “is.”) This mantra can penetrate the cosmos, transcending past, present, and future.

Mantra downloads



Bra att veta, Pranayama

Breath of Fire

Breath of Fire is one of the foundational breath techniques used in the practice of Kundalini Yoga. It is done by pumping the navel point in and out while breathing rapidly through the nose.


Breath of Fire is done through the nose and the inhalation and exhalation are of equal duration. The body stays relatively still and relaxed, only the naval point is vigorously working. In BOF it is essential that the navel point is pulled in only on the exhalation. Some people have developed the habit of pulling in their stomachs on the inhalation. This is called ”reversed” breathing. To check your breathing to make sure that your BOF is not reversed, lie on your back with your hand just below your belly button. As you exhale, be sure that your belly moves inward (your hand should ink toward the floor). As you relax your naval to inhale, your hand will rise. Be aware of the movement of your hand: it rides toward your spine on the exhalation and away from your spine on the inhalation. Once you became comfortable that your breath is correct while lying down, sit up and again use your hand to make sure that you are using your naval point correctly. At first it is easier to focus on the exhale and start at a slow rhythm. Eventually you want to have a rapid, equal and consistent breath.

Benefits of Breath of Fire:

  • If you do it 5 to 15 minutes every day, it is the best way to keep the blood purified. (start with 3 minutes and work up)
  • 31 minutes of Breath of Fire every day will regulate the pituitary. Pituitary will regulate the entire glandular system. Glandular system will change the nervous system.
  • BOF is a breath which burns away all disease and karma.
  • It is a conscious voluntary breath.
  • Stimulates the solar plexus to release natural energy throughout the body.
  • Raises the voltage of the nervous system.
  • Produces a global alpha rhythm in the brain when practiced correctly.
  • Increases physical endurance when needed in a survival or competitive situation.
  • Strengthens shaky nerves.
  • Stimulates the navel point to generate constancy in both your mental and your physical realm. For example, it can help correct inability to keep a promise, inability to concentrate through distracting factors, etc.
  • Quickly oxygenates your blood, thus helping the body detoxify itself and remove waste more effectively.
  • Builds lung capacity and helps purify the respiratory system.
  • Expands lung capacity in a case where someone wants to suspend breathingfor a longer period of swimming underwater.
  • Generates heat and increases your level of energyby activating the energy flows in your body.
  • Releases toxins and deposits from lungs, mucous lining, blood vessels and cells.
  • Helps you regain control in a stress or survival situation.
  • Charges your aura and circumvent force to give you greater protection against negative forces.
  • Synchronizes your entire system under one rhythm, thus promoting greater internal harmony and health.
  • Can help overcome addictions and cleanse you of the bad effects of smoking, drug-taking, sugar, alcohol, tobacco, and caffeine.
  • Balances and strengthens the Nervous System.
  • Magnifies the benefits of exercises done in conjunction with this breath.
  • When done forcefully, the pulsating of the diaphragm massages the internal organs, thus improving the digestive system.
Kriyor, Musik

Stress Set for Adrenals and Kidneys

Do we have a reserve capacity to get to our destination despite the snowstorm? Our energy can be flowing, we can be eating well, sleeping enough, but if our adrenals fail, it is hard to keep up. We get tired and snappy. Glandular balance, and in particular, strong adrenals and kidneys are important to have that extra edge, to control anger and hypoglycemia. Without strong adrenals and kidneys, the heart can’t function well.



Music playlist

Ek Ong Kaar -Snatam Kaur

Mool mantra – Kirtan Singh & Simran kaur

Aad Guray Nameh – Livtar

Har – for wealth and abundance – Annki Har Dyal Kaur, Klas Landahl

Wahe Guru – Guru Singh

Gobinde – The Preserver – Canda & Guru Atman

Guru Gaitri Mantra – Livtar

Gunpati Mantra – Livtar

Prithvi Hai Akhash Hai – Livtar

 Sat Siri – Raphael

Mool Mantra (relaxation) – Ram Singh