New Playlist & Ways to Practice at Home

Here is my current class playlist (in this order) and all of it can be downloaded from iTunes:

Sat Nam Wahe Guru by Gurunam Singh

Mul Matra - Root of Existance by Gurunam Singh

Ardas - Prayers by Gurunam Singh

Ong Namo - I Bow by Gurunam Singh

Ether Tattva Waheguru by Nirinjan Kaur

Gobinda Gobinda Hari Hari by Snatam Kaur

Mool Mantra by Nirinjan Kaur Khalsa

Ardas Bhaee by Snatam Kaur

Ong Namo by Nirinjan Kaur

Narayan by Nirinjan Kaur

Ong Sohung by Snatam Kaur

Expand from the Heart Center by Jai-Jagdeesh

Also, here are links to my current go-to kriyas from Anne Novak: https://www.youtube.com/watch?v=5o7TCRpXaKU; https://www.youtube.com/watch?v=gmn0QXUw1-o

Sat Nam.

My Class Playlist

The question I get asked most often by students is: what music do you play during class? Indeed, Kundalini’s mantras and musicians are what sparked my initial love of the practice. Kundalini music is a fundamental part of my classes and of my own personal practice. My guidance on finding your favorite Kundalini tunes is to simply listen to as many mantras as you can; certain mantras and specific musicians will speak to you, others won’t - go with what feels right to you. Below is my current class playlist (but it is constantly evolving) and all of these songs can be downloaded on iTunes:

• Ardas - Prayers by Gurunam Singh

• Ardas Bhaee by Jai-Jagdeesh

• Gobinday Mukanday by Snatam Kaur

• Guru Ram Das by Sat Purkh

• Ong Namo by Gurunam Singh

• Pavan Pavan by Jai-Jagdeesh

• Mul Mantra by Gurunam Singh

• Ong Namo by Snatam Kaur

• Pavan Guru by Gurunam Singh

• Ether Tattva Waheguru Mantra by Nirinjan Kaur

• Mool Mantra by Nirinjan Kaur Khalsa

• The Miracle of Healing by Jai-Jagdeesh

• Alter of Love by Jaya Lakshmi & Ananda

• Narayan by Nirinjan Kaur

• Ong Sohung by Snatam Kaur

• Ajai Alai by Erin Breech

• Long Time Sun by Snatam Kaur

• Guru Ram Das by Gurunam Singh

Upcoming Kundalini Workshops

While my regular classes on Wednesdays and Sundays will take a pause for the summer, I will be offering three, two-and-a-half hour workshops over the July and August.  Each workshop will have a very specific focus and will offer take-home tools you can use throughout the year.  The workshops will be held at Willow Street Yoga in Takoma Park, Maryland as follows: 

• Kundalini Yoga for Stress Relief: Sat Jul 21 2018, 1:30 PM - 4:00 PM
• Kundalini Yoga for Healing Heartache: Sat Jul 28 2018, 1:30 PM - 4:00 PM
• Kundalini Yoga for Releasing Negativity and Fear: Sat Aug 4 2018, 1:30 PM - 4:00 PM 

For additional information and to sign up visit Willow Street Yoga's site: http://www.willowstreetyoga.com/workshops/kundalini-yoga-with-julia-duncan/

Kundalini Yoga for Healing Heartache & Grief

On Saturday, January 13th I taught a workshop on Kundalini Yoga for Healing Heartache at Willow Street Yoga located in Silver Spring, MD.  It was an amazing experience to lead this workshop.  Those who attended dove into a yoga practice in which I asked them to move through uncomfortable or painful emotions, and these yogis did so with incredible courage and grace. 

During the workshop, I offered the following two Kundalini exercises which can be done by themselves and through which I've found incredible meditative opportunities for healing; they are as follows: 

1) Sat Kriya: see here for expanded information on how to do Sat Kriya: https://www.3ho.org/sat-kriya (don't forget to give yourself a few minutes of resting time after doing Sat Kriya!)

2) Ego Eradicator: see here for expanded information on how to do Ego Eradicator: https://www.3ho.org/ego-eradicator  

If you are new to Kundalini, I recommend doing either of the above exercises once a day for three minutes to start out, and then expand the length of time as you get more comfortable.  Also, please see my previous post for my favorite Kundalini music.   

Sat Nam.  

My Favorite Tunes

Welcome!  My inaugural post is an answer to the question I get most often from my amazing students: "what is that song you were playing?"  

The music of Kundalini Yoga is what initially drew me to the practice.  I was at a yoga retreat center, in the midst of debilitating grief and heartache and not having any sense of how I was to move through it.  One morning I attended a lecture by a featured speaker and at the end of her lecture, she offered a Kundalini mantra for healing: "Ra Ma Da Sa."  I had no knowledge of Kundalini Yoga or what the words meant, and I didn't really like meditating. But I just sat and listened to the music, mostly out of a desperate need to find some relief.  The following day I remember waking up and feeling--for the first time since my world had turned upside down--that it was just a little easier to keep breathing than it had been the day before.  And thus began my love affair with Kundalini music and the peace it continues to bring me.  

There are so many wonderful Kundalini musicians, each with a distinct approach to the music and the mantras.  I don't recommend researching mantras or their translations--at least not at first. I recommend just listening to a few songs by a few different artists with an open mind and let yourself be drawn to whatever it is that speaks to you.  The following artists and songs have had a profound impact on me and my practice (all of which can be found on iTunes):

• Snatam Kaur: "Ra Ma Da Sa" (the song that started it all), and I also love: "Ong Namo," "Aad Guray Nameh," "Gobinday Mukunday," and "Ong Sohung."
• Nirinjan Kaur Khalsa: "Mool Mantra," "Rakhe Rakhanhar," and "Chattr Chakkr Vartee."
• Jai-Jagdeesh: "Aad Guray Namay" and "Aap Sahaaee Hoaa."

Happy listening.  Sat Nam.