Posture:

Sit with Easy Pose (or on a chair) with a straight spine, and hands resting on knees in gian mudra (first finger and thumb tip touching)
 

Eyes:
Eyes are one-tenth open and focused the tip of the nose

Mental focus:

The entire mantra is repeated on a single breath. The tone is a relaxed monotone that varies in emphasis automatically as you proceed through the stages of the mantra.

Time: Start with 11 minutes and work up to 31 minutes.

Right click on Mantra and "Save Target As" to play the soundbyte

Courtesy of Gurushabad Singh Khalsa

Mantra:

Har Har Har Har
Wha-hay Guroo
Sat Naam
Har Haree

Comments:

The first part of the mantra is Har Har Har Har. This is the beginning of your energetic journey. Place these sounds at the third chakra (navel point) to initiate the Kundalini energy. The chant means "God in creativity." As you repeat the syllable four times, pull the navel in slightly.

The second stage of the mantra is Wha-hay Guroo. Place this sound at the heart chakra, as you pull the diaphragm lock, and as you simultaneously pull the navel point towards the spine. Hold these two locks fixed for the rest of the mantra.
The third stage is Sat Naam. Project this sound from the fifth chakra at the throat. As you say it, gently apply the neck lock.

The last part of the mantra is Har Haree. Har is placed at the sixth chakra, and the Haree goes through the top of the seventh chakra to Infinity. The eyes may automatically rise up a bit at this point.

Then a quick inhale to bring the cycle of energy and attention back to the third chakra, while relaxing the locks. Repeat the mantra again. Let yourself be drawn more and more deeply into this sound current.
 

Notice

All references are from the Teachings of Yogi Bhajan^TM and are used with kind permission from YB Teachings LLC and may not be reprinted or reproduced in any manner without permission.

© 2007 YB Teachings, LLC

Disclaimer: Always consult your physician before beginning this or any other exercise program. Kundalini Yoga is not to be construed as medical advice. Benefits attributed to the practice of Kundalini Yoga come from the centuries-old tradition. Results will vary with individuals.