The video is a guided 10‑minute Bhujang (Kundalini) Kriya performed at an ancient prayer‑wheel monastery in Menang, Nepal. The instructor explains that this kriya is considered the most powerful in Kundalini yoga, designed to activate the central nervous system, clear mental fog, and deepen internal awareness. Detailed instructions cover posture (spine straight, sit bones rooted), hand positions (left hand cupped at the navel, right hand in Gyan Mudra), tongue lock (flat, slightly out, locked with top teeth), and a unique breath pattern that draws air into the sides of the tongue and exhales the same way. The practice incorporates the Yadi mantra “Om Namo Gurudev Namo,” third‑eye gazing, and a series of forceful “cannon” breaths timed with countdowns. The instructor emphasizes the transformative sensations that arise when blockages are pushed through, describing a tightening of the body, instability, and eventual rebalancing. Safety guidelines note a maximum continuous duration of 31 minutes and recommend a 40‑day cycle for deeper change. The session concludes with a calming relaxation, hand‑rubbing for pranic warmth, and a closing Sat Nam affirmation. The video ends by situating the practice within the broader Outdoor Body program, highlighting the connection between nature, physical training, and holistic well‑being.
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Welcome to Nepal. We're in Menang at an ancient monastery with an ancient prayer wheel for our Kundalini Bhujang Kriya, also known as the most powerful kriya in the science of of Kundalini yoga. This specific kriya is known to power up our central nerve, our nervous system, and it's also a kriya where if you internally are known to cry wolf when you need help, if something's going wrong and you're always reaching out to people, this is one to get rid of that. This is one to really reflect internally and go deeper within in order to reset the mind-body connectiveness and really tune into your higher consciousness. So in this specific Bujeong Kriya, our left hand is going to be cupping right at the navel, palms facing up. Our right hand is in Gyan Mudra, our index finger touching our thumb, our other 3 fingers pointed straight and palm facing forward, elbow at the rib cage, hand at the shoulder, spine straight, chin slightly tucked down and in, and our breath is going to be through the mouth with our tongue locked. So our tongue is slightly out, locked with the top teeth, And we're going to be inhaling at the sides of the tongue and exhaling at the sides of the tongue, like so. Deeply inhaling, expanding the navel, holding. Exhaling out, navel comes to the spine. Your eyes are closed the entire time, gazing at the third eye. Between the brows, and you're holding the tongue in place, not too tight, but just enough so the tongue is flat and out. This is not Sitali breath where our tongue is rolled. Our tongue is flat the entire time, sucking the air in the sides and exhaling out the sides. So let's tune in to this Kundalini Kriya with the Yadi mantra. Om Namo Gurudev Namo. I bow to the teacher within. I bow to the divine wisdom within. Connecting to our higher consciousness and the golden chain of teachers. Bringing our hands in prayer pose, rub them together, thumbs to center of our chest. Spine straight, sit bones rooted in the earth. Closing your eyes, you can chant this with me 3 times or just sit in silence. Deeply inhale through the nose, exhale out. Deep inhale to tune in. Om Namah Guru Dev Namo. Om Namo Gurudev Namo. Om Namo Gurudev Namo. Deep inhale. Exhale out. Bring our left hand cupped at the navel, just below. Right hand in Gyan Mudra. Index finger touches the thumb, other 3 fingers straight. Elbow in the rib cage. Tongue slightly out, locked in place with your top teeth and bottom. Close your eyes. Gazing at the third eye, begin to deeply inhale, size of the tongue. Exhale out. We start off with the prayer bell. Remembering on the inhale, expanding the navel, keeping the tongue locked in place. Exhale, navel comes into spine, spine straight, sit bones rooted in the earth. Bring all that air into the sides of the tongue. Inhaling up the belly, exhaling out. Control the breath, keep the tongue locked in place, spine straight. When this gets tough, the breathing feels inner turmoil, that's when transformation happens. Powering up. The central nerve, clearing out blockages. Body might feel unstable, out of balance, going through various changes with this breathwork. Keep going strong. Just stay focused on inhalation, holding deep, and exhaling out. Inner transformation. It happens when you push through, push past those blockages. 1 minute left. Last 30 seconds. Stay with me. Go deeper. Push pass. Staying in this position, tongue locked, deeply inhale, sipping some more air, sipping some more. Hold, hold your body tight. I'm gonna count down from 10 and you're gonna forcefully exhale out your mouth. 10, 9, 8, 7, 7, 6, 5, 4, 3, 2, 1. Tongue into place. Sip in some more air. We do that 3 more times. Sip in some more, a little bit more. Count down from 10, then we cannon breath out again. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Exhale everything out. Lock the tongue in place. Inhale. Sip it some more. A little bit more. Hold. Squeeze your body super tight. Squeeze. 10, 9, 8, 8, 7, 6, 5, 4, 3, 2, 1. Cannon breath out. One more time. Inhale, lock the tongue, sipping some more, a little bit more. Squeeze your body tight, as tight as possible. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Cannon breath out and relax, bringing your hands on your knees, just sitting Silence. Let the prayer wheel take that energy, pranic energy flowing through you, moving the blockages, that powerful Bhujang Kriya. Just relax for a few moments. Resetting, rebalancing your internal body. Slow your breathing down. Bringing our hands together, rubbing them, creating the friction, some energy and warmth. Bringing the thumbs to the center of our chest, elbows slightly out. We close the practice with one Sat Nam. Truth is my essence. Truth is my identity. Deeply inhale to close. Sat Nam. Inhale deeply. Exhale. Sat Nam. Thank you so much for joining me at this beautiful ancient prayer wheel here at the monastery, the Menang area in the Himalayas. We're in the Annapurna Conservation Protected Area. It's so special, so many monasteries. And it's home of the snow leopards in this magical land. And grateful that you were able to join me for that Bhujang Kriya. Like I said, known as the most powerful kriya in the science of Kundalini Yoga. That's one you can do up to 31 minutes nonstop with that breath in that mudra. It's said not to do it more than 31 minutes though, even if you do love it and feel the internal changes. So a powerful kriya. I recommend if you do resonate with that, you can do that for 40 days straight to make a more impactful, powerful internal transformation connecting mind, body, and raising your consciousness. So Thank you for joining me here, Outdoor Body, with that amazing meditation. We have lots of practices all over stunning Nepal and national parks and iconic locations, from Kundalini meditation, our kriyas, yoga, our strength training, our Elevate classes. So the key is getting better each and every day, mentally and physically. And we do that by connecting with nature and raising our entire well-being. So thank you, and namaste from Nepal.
