THE

INNER
WORKOUT
MANUAL

KUNDALINI YOGA
AS TAUGHT BY
YOGIBHAJAN

/
 EDITORS
S.S. Pritpal Kaur Khalsa
S.S. Gurpurkh Kaur Khalsa

SPECIAL EDITOR
M.S.S. Gurucharan Singh Khalsa

ILLUSTRATOR
S.S. Nirvair Kaur Khalsa

COVER DESIGN
Aster

PHOTO
Anand Singh Khalsa

DESIGN AND PRODUCTION

S.S. Pritpal Kaur Khalsa
S.S. Gurpurkh Kaur Khalsa
S.S. Pritpal Singh Khalsa - Omni Press

SPECIAL THANKS TO:

S.S. Gurucharan Singh Khalsa
All the women of KWTC 1985 who gave their time
and energy to see this project become a reality.

Copyright 1989
Kundalini Research Institute of the 3HO Foundation
All rights reserved. Portions of this publication may be reproduced or transmitted electronically only
with the prior written pennission of the Kundalini Research Institute, Pomona, California.
Published by G.T. International, 1800 S. Robertson Blvd. Suite 182, Los Angeles, Ca 90035. USA
Printed in the United States of America
ISBN 0-89509-086- 7

2
 INTRODUCTION

Each summer, in the enchanted land of New Mexico, Yogi Bhajan

shares his wisdom and knowledge at the Khalsa Women's Training
Camp. There, in the summer of 1985, he taught the exercise sets
and meditations given in this manu~. The Inner Workout Manual is
a wonderful tool for mind-body fitness. It uplifts both the spirit and
emotions. The series of exercises and meditations takes you on a
guided journey to health and well being. It is Kundalini yoga and
meditation at its best.

We have seen the effectiveness of these sets in our classes. They

help people gain balance physically, mentally and emotionally. It has
been a joyous experience to use these sets. We hope you too will use
this manual and feel great!

3
4
 FOREWORD

Kundalini Yoga is a science which works on the seven chakras, the

areline and the aura. It works directly on the total energy and that flow
of energy has one simple way: either you sway it or it sways you.
Either you are above the energy and ride it or you go below the
energy and it rides you. That is where Kundalini Yoga fits in: you will
learn how to ride your energy, to experience it and penetrate any
given situation to attain a balance.

What is Kundalini actually? It is your creative potential. You

experience it when the energy of the glandular system combines with
the energy of the nervous system to create such a sensitivity that the to-
tality of the brain receives signals and integrates them. Then you be-
come totally and wholly aware, and your creative potential becomes
available to you.

The power of Kundalini Yoga also lies in the actual experience. It

goes right into your heart and extends your consciousness so you may
have a wider horizon of grace and of knowing the truth. Ultimately
you come to understand your existence in relationship to the universe
and understand you already are and this brings you to the practical
experience of Infinity. You can then radiate creativity and infinity
in all aspects of your daily life.

Yogi Bhajan

5
 NOTE

This manual was designed to meet the needs of both the beginning
student and the experienced teacher of Kundalini Yoga. The student
may find easy reference to most technical terminology in the
Appendixes at the end of the text. All the basic postures, mudras,
mantras, chakras and basics of breath are explained in full detail. For
the teacher this easily accesses the most pertinent information needed
to teach the exercise series and/or meditation.

Many of the exercises and meditations in this series were originally

taught with muscial accompaniment. Recognizing that many of
you using this manual might not have the specific tape or might not
choose to use one, exercises and meditations are explained as though
the music were not available. A "Musical Variation" is then offered,
listing the precise tape and methodology taught by Yogi Bhajan. (The
majority of the music used is available through Golden Temple
Recordings, Los Angeles, California.)

All of the direct quotations used in the manual are unedited

comments by Yogi Bhajan.

7
 TABLE OF CONTENTS

Introduction......... ...................... .......................................................................... ...................... ........ 1

Foreword........................................................................................................................................... 5

Note ................................................................................................................................................... 7

Yoga Sets

Saahibee Kriya--To Control Your Domain.................................................................................. 11

Communication Between the Hemispheres .................................................................................. 14

Beyond Fatigue............................................................................................................................. 18

Guardian of Health .............................................................................................. ......................... 21

To Exalt the Self........................................................................................................................... 26

The Essence of Self......................... ................................ ............................................................. 29

Foundation for Infmity ..................................................................................................... ........... 31

The Brain Doctor.......................................................................................................................... 35

The Warrior's Tension Release ..................................................................................................... 39

Immune Strengthening Workout. .................................................................................................. 41

Celestial Communication........................................................................ ..................................... 45

Complete Workout for the Elementary Being .............................................................................. 48

Synchronize the Brain and Balance the Tattvas ........................................................................... 51

Basic Postures ................................................................................................................................... 52

Breath................................................................................................................................................ 55

Tattvas ............................................................................................................................... ................ 56

Mantras .............................................................................................................................................. 57

Chakras .............................................................................................................................................. 59

About Yogi Bhajan ............................................................................................................................ 62

•
9
 SAAHIBEE KRIY A
To control your domain

When you control your domain you "come from" or act from the center of your being. In the
realm of mind it means you can hold and project an important thought. In the realm of body it means
you are able to circulate blood from the core to all the outlying limbs and glands. This lcriya gives
you that command in both realms.
The deep muscular tension released through these exercises enables the blood to flow freely to all
parts of the body feeding the cells with oxygen and nutrients and flushing the body of toxins and the
byproducts of normal metabolism.
Follow this series by the meditation to gain the spirit of a saint and fearlessness of a warrior.

1. Lie down on the back with the heels together

and flex the feet toward the head (IA). Make a cir-
cle of the mouth and begin Breath of Fire through
the mouth. Raise the legs straight up to 90° and
lower them to the ground keeping the feet and toes
flexed and the knees straight (lB). Move
rhythmically with the breath for 5 minutes then
inhale and hold the legs up briefly. Slowly lower (IA)
the legs to the ground as you exhale. Resume the
exercise raising alternate legs to 90° (1C).
Breathing in the same manner move rapidly
for 2 minutes.

This exercise helps to correct menstrual

irregularities.

(lB)

2. This is a two-part exercise done in Cow Pose.

First extend alternate legs up and back as high as
possible (2A). Begin Breath of Fire through the
circled mouth raising and lowering the legs rapidly
in rhythm with the breath. Continue for 4
minutes.

11
 Next, remain on the hands and knees. As you
raise the right leg up and back, simultaneously
extend the left arm straight out in front of the C::C::~=-~-...Jk
body (2B), then lower them and raise the opposite
arm and leg. Continue alternating the arms and
legs, moving rhythmically with Breath of Fire
through the circled mouth for 2 minutes. Inhale,
exhale and relax onto the heels.

3. Come into Frog Pose (3A). Inhale and

straighten the legs and bring the forehead toward
the knees keeping the fingertips on the ground
(3B). Exhale into the squatting position. Continue
moving rhythmically and rapidly 52 times. (Up
and down equals 1 count.)

4. Sit in Easy Pose with the navel pulled in and

the chest out. Tuck the chin in to form a straight
line from the base of the spine to the top of the
head and lock yourself in this posture. Now
extend your arms up to 60° with the palms facing
each other. Keep the arms straight with no bend in
the elbows (4). Inhale and extend the arms up to
90°, then exhale and lower the arms to 60°.
Continue for 5 minutes taking one complete
breath every 2 seconds. (Musical Variation: Jaap
Sahib by Ragi Sat Nam Singh. Extend the arms
straight up to 90° on the first accented beat -
Namastang or Namo, then back down to 60° on
the second beat. Do not move at all during
musical phrases. Do this as a perfect drill through
Verse 28 (to Chaachree Chand).
Move in perfect rhythm with the music. Then
inhale, exhale and relax.

Physically this exercise stimulates the heart,

circulatory system and glandular system. It works
powerfUlly on the mental realm as well, training
you to concentrate and gain control of your mind
and Saahibee or control over your domain.

12
5. Remain in Easy Pose. Breathe long and deep
and meditate for 5 minutes. (Musical Variation:
Himalaya by Sat Peter Singh. Meditate to the
music.)

6. Lie down on your back with the legs crossed

at the ankles and hands crossed over the heart (6).
Relax in this position and breathe long and deep
for 5 minutes. (Musical Variarion: Promises
by Sat Peter Singh. Meditate to the music.)

(6)

•
13
 COMMUNICATION BETWEEN THE HEMISPHERES

The brain is the key to effective communication and the experience'of happiness as it is involved
in all actions and decisions. Few techniques have the power to revitalize the brain as a whole. This
dynamic kriya is an example of how movement, breath and sound can balance the brain,
open communication among its five sections and two hemispheres, and stimulate its self-
healing ability. This is accomplished through both chemical and electrical adjustment. The
experienced effect is both mental and physical relaxation.
Balancing the hemispheres enables you to convert ideas into action and to function as an
integrated whole. The use of mantra with the postures stimulates the central neural cavity in the
brain to allow you to hear the inner voice of your soul.

1. Sit in Easy Pose and extend the arms out to

the sides parallel to the ground with the right palm
facing down and the left palm facing up (IA).
Begin a pumping motion with the right arm,
lowering it to a 30° angle and raising it to the
original position as fast as possible. For every
three pumps of the right arm touch the left
shoulder with the left hand once (lB) then return
it to the original parallel position. Continue with
Breath of Fire for 7 minutes.

This exercise works on synchronizing the left

and right hemispheres of the brain. As a result
you may experience irritation, anger or depres-
sion during the exercise. Keep .up. Practiced
regularly, it helps to create a rhythm in your
personality. The left hemisphere is the elementary
brain which releases memory of movement
patterns. If the left brain is not working properly,
the right brain will notfunction properly either.
The right brain controls projection and has
an independent identity from the left brain.

~". .' .....

...

14
2. Sit in Easy Pose. Extend the arms out to the
sides parallel to the floor with the palms facing
down. Begin pumping the arms up and down as
though you were trying to fly. Raise and lower the 50· ...
arms 30° in each direction (2A). Pump the rums
up and down 7 times (up and down is one count)
.,
and on the eighth count extend the arms straight
out in front of the body with the palms facing
away from each other 4 to 6 inches apart (2B).
Continue moving at a consistent pace while
chanting Har Har Har Hari, Har Har Har
Hari. Command the arms with the sound of the
mantra and concentrate on touching the upper
palate with the tip of the tongue on the "r"
sound of the mantra. Keep the eyes closed and (2A)
continue for 5 minutes.

Practice of this exercise gives one insight into

the power of linking movement and mantra. The
exercise causes the central neural cavity in the
brain (under the pineal gland) to engrave its own
radiating vibrations. When this occurs, the mind
automatically becomes meditative and prayerful.

3. Lie down on the back. Raise the legs straight

up, grasp the middle of the feet and hold them
tightly (3). Begin jumping the whole body like a
Mexican jumping bean. Move the shoulders as
well. Jump! Jump once per second and continue
for 5 minutes.

This exercise adjusts the ribcage and

strengthens the nervous system to help avoid any
serious disease.

•
15
4. Lie on the stomach and arch up into Bow
Pose (4). Arch the spine completely, keep the
head up and begin rocking back and forth from
the knees to the upper chest while powerfully
chanting the mantra Humee Hum, Toomee Toom,
Wahe Guru. I am Thine in Mine Myself, Wahe
Guru. Continue for 5 minutes.

\ (4)

."".

30°
000
• • • • •

5. Sit in Easy Pose. Extend the arms out to the

sides parallel to the floor with the palms facing up
(5A). Begin moving the arms up 30° and down (5A)
30° for seven counts. On the eighth count clap
,the hands overhead (5B). Keep the eyes closed,
concentrate on the spine and the navel point.
Consciously circulate the spinal fluid from the
base of the spine to the top of the head and back
down in a circular pattern. Continue for 6
minutes. (Musical Variation: Chant the mantra
Humee Hum, Toomee Toom, Wahe Guru while
moving the arms. When you chant the word Guru,
clap the hands overhead.)

16
6. Move the arms as in Exercise 5. On the sev-
enth beat stand up (6A) and on the eighth beat
clap the hands over the head (6B). Continue for 9
minutes. (Musical Variation: Chant the mantra
Humee Hum, Twnee Toom, Wahe Guru. When
you chant Wahe stand up, on Guru clap the hands
over the head and then sit back down in easy
pose.)

This exercise, while energizing, is not meant to

fatigue the body. Done correctly with a powerful
pumping of the arms, it pressurizes the parasym-
pathetic and sympathetic nervous systems, and af-
fects the electromagnetic field. This charges the
spinal fluid and grey matter of the brain and
allows the nervous system to spring into action,
helping to prevent senility and old age.

7. Come into Cow Pose (7) and close your eyes.

Breathe long and deep holding this posture for 9
minutes. Then slowly come out of the posture
and relax in Easy Pose. (Musical Variation:
"Dhan Dhan Ram Das Guru" by Sangeet Kaur.
Sing from the navel point one repetition of the
shabad.)

The health andflexibility of the lower spine are

instrumental in maintaining a regular, trouble
free menstrual cycle. This exercise works to
loosen the vertebrae in the lower spine and thus
helps prevent cramping and other menstrual
irregularities.

8. Sit down with the legs extended straight out

in front. Grasp the toes, tuck the chin in and
stretch the spine straight (8). Begin chanting Har
Har Har Gobinde, Har Har Har Mukande, Har
Har Har Udaare, Har Har Har Apaare, Har Har
Har Hariang, Har Har Har Kariang, Har Har
Har Nirnaame, Har Har Har Akaame. Each time
the word Har is spoken pump the navel point.
Continue for 4 minutes.
•

17
 BEYOND FATIGUE

Stress is endemic in our society. It can never be completely avoided so its negative effects must
be counteracted in the body. One of the victims of chronic stress is the endocrine system. These are
glands charged with adjusting the chemical balance in the blood and, in turn, the experience of well-
being. Chronic f!itigue and attempts to self-medicate using caffeine are often signs that stress has led
to poor adrenal function. .
This kriya,is very beneficial in strengthening the adrenal glands and relieving the longterm effects
of stress in our body. The adrenal glands playa very important role in the overall health of the body,
rirind and spirit as they produce hormones which control the body's automatic functions of
breathrate, heartbeat and digestion. These hormones determine whether the body is relaxed or alert.
This set of exercises strengthens the adrenal glands, improves the digestion, balances the nervous
system and the brain hemispheres, helps alleviate fear and invigorates the body.

1. Come into Camel Pose (1). Breathe powerfully

one complete breath every 2-3 seconds. Inhale
deeply to fill the lungs and as you exhale press the
navel forcefully toward the spine and continue for
4 minutes. (Musical Variation: Jaap Sahib by
. Ragi Sat Nam Singh. Chant with the tape and
breathe powerfully and rhythmically. Press the
navel in on the accented syllable of Namastang
and Namo. Continue through Verse 28 to
Chachree Chand.)

This exercise is effective in the treatment of

water andfood diseases. It helps reduce obesity
and, with regular practice, "gives one the power
to live forty days without food."

2. Come into Crow Pose. Keep the spine straight

and the feet flat on the ground. Extend the arms
straight out in front parallel to the ground with the
hands in fists. Maintaining a tension in the arms,
move alternate arms 30° above and 30° below
. parallel with one arm rising as the other descends.
Continue for 2 minutes. (Musical Variation:
Chant with the tape Jaap Sahib by Ragi Sat Nam
Singh.)

18
3. Lie on the back and interlock the hands
behind the neck at the hairline (3A). Raise the
legs, hips, buttocks and torso off the floor in an
arching, jumping motion (3B). Let the body drop
down and hit hard on the floor. Continue for 4
minutes.
This is a" good exercise for the lower back and
is "the best thing a woman can do for herself".

4. Sit in Easy Pose. Extend the arms out to the

sides, the palms facing down with the right arm
30° above parallel and the left arm 30° below (3B)
parallel (4). Keep the arms straight and move
them in one line. As the right arm lowers to the
floor, slap the ground 4 times. At the same time
raise the left arm and make the same slapping mo-
tion to the rhythm of the mantra Har Har Har
Hari for 3 minutes. The mantra is chanted pow-
erfully in a monotone from the Navel Center.

5. Remain in Easy Pose and move the arms as in

Exercise 4 with the mantraHar Har Wahe Guru.
On the fifth beat, on the word Guru, do a quick
double-strike with the hands. Continue for 3
minutes.

6. Repeat Exercise 5 chanting the mantra twice

per side for 3 minutes.

19
7. Continue chanting Har Har Wahe Guru as
you proceed through the following postures. Each
is done for 30 seconds.

A. Place the right hand on the heart and tap

. the ground with the left hand (7 A).

B. Continue with both anns as in Exercise 4

(7B).

C. Same as A above (7 A). (7 A)

D. Same as B above (7B).

E. Same as A above (7 A).

This is a brain exercise which strengthens the

electromagnetic field. The upper arm motion is
said to bring youthfulness and the motion of the
lower arm or striking arm brings you energy.

8. Sit in Easy Pose. Extend the anns straight in

front parallel to the ground, hands in fists. Power-
fully move both anns alternately 300 above and
30 0 below parallel (8). Move like a fast and
powerful machine. Begin with Breath of Fire
then substitute the mantra Sa-a-Ta-a-Na-a-Ma-a
in rhythm with fheann movement. Continue for 2
. minutes.,

9. Sit in Easy Pose with the hands in Gyan

Mudra resting on the knees. Breathe long and
gently experiencing peace and compassion.
Meditate and feel healed throughout. (Musical
Variation: Dhan Dhan Ram Das Guru. Sing
openly from the heart.) Continue for 5-10
minutes.

10. Lie on your back with the anns by the sides,

palms facing up. Deeply relax for 10 minutes.

20
 GUARDIAN OF HEALTH

The glands are frequently referred to as the "guardians of health". For this reason Kundalini Yoga
emphasizes awareness of the glandular system and teaches how to maintain its optimum health. For a
woman it is especially important because her glandular system is extra sensitive and her glandular
secretions are subject to rapid change. (She must therefore be extra careful to eat properly
and exercise regularly to maintain her beauty and health.)
Taking care now to eat properly and exercise regularly will help insure health and vigor in later
years (like putting money in our retirement account).

1. Lie on the stomach. Place the chin on the

ground and interlock the hands behind the back.
Inhale and raise the head, chest and arms as high
as possible (1). (The legs remain on the ground.)
Exhale and relax down to the original position.
Continue rhythmically inhaling up and exhaling
down for 6 minutes.

This exercise helps maintain the health of the

lymphatic system.

2. Still lying on the stomach, reach back and

grasp the left ankle with both hands (2). Inhale
and lift the head, chest and leg as high as
possible. Exhale and relax down. Continue for 6
minutes and then switch ankles and continue for
2 minutes.

This exercise stretches the ovaries and helps

regulate the menstrual cycle. It also tones your
back muscles and maintains the elasticity of your
spine, improving posture and increasing vitality.

3. Sit in Easy Pose and interlock the hands

behind the neck at the hairline. Raise the elbows
parallel to the ground then twist the torso left and
right rhythmically with Breath of Fire (3).
Continue for 2 minutes.

In this exercise the digestive tract is massaged

releasing stored tension and adjusting the
ovaries and fallopian tubes.

21
4. Come into Frog Pose (4A). Inhale as you
straighten the legs and bring the forehead toward
the knees (4B); exhale down to the squatting
position. Repeat this complete cycle 108 times.

s. Sit in Easy Pose and extend the arms to the

sides parallel to the ground, palms facing down.
III a seasaw motion, raise the right arm 60° and
lower the left 60° (SA). Continue moving the
-arms in a seesaw motion for 12 counts and on
the thirteenth count, clap the hands over the
head (SB). After one minute replace the
counting with the mantra Hari Har. (Hari is 1,
Har is 2). After 6 repetitions of the mantra, clap
the hands over the head chanting Fateh. Continue
for 2 minutes.

(SB)

22
6. Sit in Easy Pose in Budh Mudra: the legs are
crossed at the ankles, the knees are wrapped
around the shins with the right hand clasping the
left wrist. Rest the forehead on the knees (6).
Breathe long and deep for 8 minutes as you
immerse yourself completely in this posture.
(Musical Variation: Mul Mantra by Singh Kaur.
Sing along for 4 minutes, then switch to Ardaas
Bhaee by Singh Kaur. Sing along with the tape
for the next 4 minutes. )

7. Sit in Easy Pose. Steady your breath and

breathe long, deep and meditatively. Assume
each of the following postures for 1 minute each
as you assess their different effects.

A. Raise the arms high over the head, palms

together (7 A).

B. Interlock the fingers at the base of the

spine and raise the arms as high as
possible (7B).

C. Interlock the fingers at the base of the

spine. Lower the forehead to the floor and .
raise the arms as high as possible (7C).

O. Salutation to the Earth Posture: Lie on the

stomach with the forehead on the floor.
The arms are extended above the head
along the floor with the palms down; the
legs are straight and relaxed with the tops
of the feet on the floor (70).

(Musical Variation: Ardaas Bhaee by Singh

Kaur. Sing with the tape throughout the postures.)

~
~:!=3=~
(70) .
•

23
 E. Sit in Easy Pose. Extend the arms to the sides par-
allel to the ground and bend the arms at the elbows so
the forearms are perpendicular to the floor. Palms face
forward with the hands in .Oyan Mudra (7E).

F. Remain in Easy Pose and interlock the fingers

at the hairline behind the neck. Point the elbows
forward so the forearms press against the ears to block
out any sound (7F).

O. Remain in Easy Pose. Place the fingers flat on the

forehead, right hand over left. Keep the fingers together
and press the thumbs against the temples (70).

H. Sit in Easy Pose with a straight spine, the hands

in Oyan Mudra resting on the knees. Keep the arms
staight (7H).

I. Lie down on the right side. Keep the body straight

as an arrow and rest the head in the right palm on the
floor. The left arm is straight, resting along the left side
of the body (71).

8. Lie on the stomach and pound the buttocks with al-

ternate fists for 1 minute (8).

This exercise is outstanding for its simplicity and

relaxing effects.

24
9. Lie down on your back and place the hands at
the small of the back. Breathing powerfully, bring
both knees to the chest as you inhale (9A), then
extend the legs straight onto the floor, heels
touching, as you exhale (9B). ( Musical Variation:
Har Har Mukande. The knees are drawn to the
chest when chanting Har Har and extended on
Mukande.) Continue for 7 minutes at a moder-
ate but steady pace.

~-~ ~--=;7'-~ (9B)

-

10. Remain on the back with the arms by the

sides, palms facing up. Relax completely to the
sound of beautiful music.

25
 TO EXALT THE SELF

To command, integrate and exalt yourself, do this Kriya. It exemplifies the dynamic sequences
that make Kundalini Yoga such a unique experience. The set consists of three strong exercis-
es that require effort and strenuous physical work. These are followed by three meditations done in
complete stillness. You can easily find the observing center of intuition inside you, no matter how
distracting the outer challenges. It gives you the power to choose and act from your exalted
self, regardless of the play and vicissitudes of the five elements.
The exercises in this kriya stimulate sexual energy, the sympathetic and parasympathetic systems
and the pituitary and the pineal glands while strengthening the digestive system and the magnetic
field .

. 1. Come onto the hands and knees and begin

kicking the legs straight up into the air behind you
like a donkey (lA). Kick as high as possible (lB).

This challenging exercise will give you a

good workout and energize the brain. It has the
added benefit of affecting the clitoris which, when
activated, affects the pituitary and pineal glands,
the grey matter in the brain, the spinal colwnn
and, consequently, sexual activity. It also helps
neutralize the lunar forces by which women are
ruled. A good exercise for women eleven years
and older to practice dai/y.

2. Lie flat on the back. Extend the arms over the

head on the floor (2A). Inhale as you sit up and
touch the toes (2B). Exhale as you return to the
original position. Repeat the complete cycle 27
times.

26
3. Lie on the back with the legs together and
the anns held tightly to the sides (3A). Tense your
whole body. Use the muscles of the abdomen to .
roll over to the left 360 (3B). Keep the body ~=----~-- .--,,--~
=
0

straight. (Roll to the left from the back onto the. ~ ~ .. , I~ ~

stomach and all the way over onto the back agaIn _ _ d. _ _-
in a continuous motion. Then repeat the motion - . (3 A)
rolling to the right.) Continue for 3 minutes. .

4. Sit in Easy Pose, relaxed but attentive. With

palms together and the thumbs touching, raise the
hands to the forehead. Bend the thumbs at the
fIrst joint and press them gently to the third eye
point, where the eyebrows meet (4). Close the
eyes and gently roll them upward, focusing your
energy at the Brow Point. Take your mind under
conscious control. Breathe gently and completely.
Pray for victory, strength and a miracle. Become
aware of your deepest longings; visualize and
elaborate them with your creative imagination.
Meditate for 11 minutes. (Musical Variation:
Dhan Dhan Ram Das Guru by Sangeet Kaur.)
The inner posture of the emotions is reverence
and greetings. It is a salutation and recogni-
tion of the Creator.

5. Sit in Easy Pose with the elbows held in tight

at the sides. Set the forearms at a 60 0 angle out
from the body and keep the palms flat and facing
up (5). Meditate deeply for 6 minutes. (Musical
Variation: Ardaas Bhaee by Singh Kaur.)
The inner posture is prayerful openness. Be
receptive to the guidance, gifts and protection of
the Cosmos. Feel the psyche, the energy coming
through the palms of the hands.

27
6. Sit in Easy Pose. Cross the hands in the
middle of the chest (6). Meditate silently using
your concentration and power of prayer. Assume
the inner posture of the exalted self. You will
be recognized by God and 'all the saints and sag-
es. Your prayer is potent. You can expect mira-
cles. You are connected with all that exists. Be
vast and peaceful. Continue for 11-31 minutes.
(Musical Variation: Ardaas by Singh Kaur. Be-
come absorbed in the sound and deeply meditate
on the meaning of the Ardaas Bhaee mantra.)

28
) THE ESSENCE OF SELF

When you are weighted down by the scars and disappointments .o f life, it is difficult to sense the
broader reality of which you are a part. The pains create blocks to the inflow of cosmic energy and
you become less sensitive to your own possibilities. This series guides the prana through your body
to the heart chakra, "opening" the heart soyou can give and receive love without fear, anger or re-
sentment and experience compassion. In this state of compassion you release the pain of
fOImer relationships, energize current relationships on a higher level and begin to express
our divine essence.
The exercises in this kriya release tension, strengthen the digestion and open the lungs.
"

1. Sit in Easy Pose, arms extended to the front

parallel to the floor with the palms facing down.
Spread the arms slightly to form a V and rotate
them backward in l¥ge circles (1). Begin Breath
of Fire and gradually increase the power of the
breath as you rotate the arms faster and faster,
wider and wider. Continue for 4 minutes.

For best results, do this exercise very ener-

getically. The faster the breath is, the more
powerfully it stimulates the heart .

2. Lie on the stomach and assume Bow Pose

(2). Rock back and forth from the shoulders to the
knees coordinating the motion with a powerful
Breath of Fire, so powerful that it feels as though
fire were coming from the nostrils. Continue for
1 minute.

3. Lie on the back with the thighs clasped to the

chest, forehead to the knees (3). Rock along the
entire length of the spine in coordination with
Breath of Fire for 1 112 minutes.

(3)
•
29
 4. Come into Crow Pose with the hands clasped
, in.venus Lock on top ,of the' head (4A). On the
count of 1 inhale and rise up (4B) and on 2 exhale
and squat down into Crow Pose. Continue for 52
counts:

5. Repeat Exercise 1 for 2 minutes.

6. Sit in Easy Pose and cross your hands at the

center of the chest over the Heart Center (6).
Close your eyes. Drop any self-limitations--
surrender the self to the Self. In this expanded
awareness you will experience your essence. Re-
main focused and meditate for 11-31 minutes.
(Musical Variations: Dhan Dhan Ram Das Guru.
by Sangeet Kaur. Sing with the tape, beaming
from your heart. Callout to Guru Ram Das to
open your heart and create a miracle in your life.)

30
 FOUNDATION FOR INFINITY

To reach the subtle realm of ether where you are by nature boundless, you must flrst set a frrm
foundation on earth. Practicing this lcriya which works primarily on the pelvic region is a means of
setting that foundation. Then the meditation·launches you into the realms of infmity.
Physiologically the pelvis acts as a foundation, the point of balance, for the torso and the lower
body. The female pelvis is especially delicate in that the bones aren't fused together and are therefore
easily misaligned. Chronic misalignment, tension and inflexibility will eventually show their effects
on your physical and emotional well being through such conditions as impotency, sciatica and men-
strual irregularities.

1. Sit in Easy Pose and interlock the hands behind

the neck at the hairline (1). Holding the upper
arms parallel to the ground, inhale and twist to the
left, then exhale and twist to the right. Continue at
a medium pace for 3 minutes.

2. Sit in Easy Pose with the hands interlocked at

the base of the spine (2A). Begin Breath of Fire
alternating between this posture and Yoga Mudra
(2B) for 2 minutes. Move at a steady pace in
coordination with the breath.

31
3. Come up into Back Platform Pose with the
head dropped back (3A). Then lower the buttocks
to the floor and bring the head straight, in line
with the spine (3B). Create a steady rhythm
alternating between these two positions with
Breath of Fire for 1 1/2 minutes.
This exercise increases the strength and
flexibility of the pelvic area and releases the
pelvis if it is in a locked position.

4. Squat in Crow Pose and extend the arms

straight in front parallel to the floor with the
palms facing down (4A). Inhale and stand up
(4B), exhale and squat down. Repeat the cycle.52
times (26 squats).

32
5. Stand up with the legs shoulder-width apart.
Extend the anns above the head, palms facing
forward. Inhale and stretch back as far as possible
(5A) then exhale and bend forward to touch th~
floor (5B). Repeat the cycle 26 times.

6. Stand up straight and extend the anns above

the head (6A). Inhale and bend to the left (6B),
then exhale and bend to the right. Bend to each
side 26 times then relax the anns.

7. Remain standing. Place the hands on the

waist and kick alternate legs forward keeping the
legs straight (7). With each kick chant Har,
placing the tip of the tongue on the palate on the
"r" sound. Kick rapidly once per second for 3
minutes.

33
8. Meditation for the Tenth Gate:
To Experience Your Boundlessness. Sit
in Easy Pose with the spine pulled up straight,
chin pressed down lightly. Place the hands in the
lap, palms facing up, right palm resting in the left,
pads of the thumbs touching. Focus the eyes up-
ward, guiding your attention to the top center
of the head, the Tenth Gate (Seventh Chakra).
Mentally say the mantra Har Har as you pull
the navel point in. Then, holding the navel in,
press the tip of the tongue against the roof of the
mouth and mentally say the word Mukande.
Concentrate deeply and immerse yourself in this
meditation to experience the radiance of the
Shashra. Experience your boundlessness. Feel
yourself expand beyond time, beyond space into a
realm of total peace and joy. Continue for 11-31
minutes. (Musical Variation: Har Har Mukande
by Singh Kaur.-Apply the same guidelines as you
listen to the tape.)

34
 THE BRAIN DOCTOR

Effective communication is when you can communicate the total you honestly and freely. The two
hemispheres of the brain must be in synchronized relationship for this to happen.
This kriya is a brain doctor. It patches the two hemispheres together so you can both sense and
project who you really are.
This series reduces overall body tension and enhances the awareness of the self. The inner creative
self can project its essence outward. Equally, it can receive the wholeness of others with complete
empathy and intuition.

1. Sit in Lotus Pose. Place the hands by the hips

and bounce up and down using the hands to push
the body up off the floor (1). Move rapidly in co-
ordination with Breath of Fire for 2 minutes.

To the yogi, one's age is measured by flex-

ibility. "When a man cannot sit in Lotus Pose he
is equivalent to 40 years of age and when a
woman cannot sit in Lotus Pose she is equivalent
to 120 years of age."

2. Lie on the stomach with the forehead on the

floor. Interlock the hands at the small of the back.
Inhale and raise the head and upper torso as high
as possible (2) then exhale down to the original
position. Repeat the cycle 52 times.

This exercise helps adjust the ribcage.

t
3. As in Exercise 2, inhale and raise the head
and upper torso as high as possible and at the
same time strike the buttocks with both heels (3).
Exhale and relax down. Repeat this cycle 52
times then relax with the arms by the sides.
This exercise strengthens the lower back and
helps eliminate lower back pain.

/ (3)
•

35
4. Lie on the back with the hands interlocked on
the navel point (4A). Jump the legs up and back
toward the head, lifting the buttOCks off the
ground (4B). Repeat this jumping motion 52
times.
This exercise is great for releasing pent-up
tension andfrustration!

(4A)

5. Squat into Crow Pose. Extend the arms

straight in front parallel to the ground with the
-palms together (5A). Inhale, stand up and clap the
hands over the head (5B); exhale, squat down and
clap the-hands straight in front (5A). Repeat the
complete cycle 52 times.

(5B)

36
6. This is a four-part exercise. Each part is done
for four counts.

A. Begin by sitting in Easy Pose with the anns

extended to the sides parallel to the ground, palms (6)
facing down (6). Keep the anns perfectly straight
and tight like iron throughout the following se-
quence.

A. First, pump the anns 3 times as though you

were flying. On the fourth count frrmly slap the
gound with the hands (A).

B. Second, pump the anns 3 times and on the

fourth count clap the hands above the head (B).

C. Third, pump the anns 3 times. On the fourth

count extend the anns in front parallel to the
ground and clap the hands (C).

D. Last, pump the anns 3 times and on the

fourth count clap the hands behind the head (0).

When the sequence becomes familiar substitute

the mantra Har Har Har Hari for the counting.
Chant in rhythm with the movements for 2
minutes.

This series of exercises focuses on the brain.

Using the mantra Har Har Har Hari causes the
projective brain to assist the initial brain.
Keeping the arms straight and tight stimulates
reflexology points along the arms and "is better
than the best accupuncture."

37
 7. Repeat the entire series of postures in Exer-
cise'6 using the Guru Gaitri Mantra: Gobinde,
. Mukande, Udaare, Apaare, Hariang, Kariang,
Nirnaame, Akaame. The sequence is the same but
the pumping motion is faster. Pump the arms up
and down once with each word of the mantra.
Clap the hands on Apaare and Akaame. Continue
for 3 minutes.

Using the Guru Gaitri Mantra (called I.P.

Naad) is more difficult because there are more
words to match with the actions. The eastern
zone, or the initial and projective part of the I
brain, is stimulated by the word difference in the
mantra. The Guru Gaitri Mantra is unique in its
ability to effectively balance the initial and pro-
I
jective brain. When both parts of the brain unite
in a balanced way it enables the brain to function
I
creatively, to communicate effectively and project
any necessary defense.
This exercise tests your I.Q . .

8. Repeat Exercise 6 for 3 minutes.

9. Sit in Easy Pose with the eyes closed (9) and

meditate on the song, Himalaya or another beau-
tiful song. As you listen to it let the sound of the
words and music create a frequency for the right
brain to receive and then stimulate the left brain
to create movement. Sing along with the tape and
imagine you are flying at 40 thousand feet. Medi-
tatively move the shoulders, torso, arms and
hands to creatively express yourself. This is an in-
itia! (basic) human movement. Express your feel-
ings freely through your body movement for 5
minutes.
You can develop great healing power in your
hands by learning to project beautiful songs in
this way. It is an effective means of communicat-
ing with your inner self and of projecting your
essence outward. And that essence is the healing
force within you, which is God.
It is especially beneficialfor a woman to devel-
op the ability to express herself through her body
language to effectively communicate her pres-
ence. Otherwise, she taxes her sensual, sexual
and sensitive self and loses her balance.

38
 THE WARRIOR'S TENSION RELEASE

Become a warrior of great courage. Do each exercise in this series regularly and wholeheartedly,
moving with great tension and power as in the practice of a martial arC This endeavor 'will strengthen
the heart and release deep-seated stress. It is designed to "give you the chapce to relax and be you." It
builds within you a victorious personality with "courage in you, no matter what!"

1. Sit in Easy Pose. Place the right palm on the

ground about 6 inches from the body (lA).
Extend the left arm to the side, parallel to the
ground, and bend the elbow so the palm faces the· (lB)
head (lB). First slap the ground ftrmly with the
right palm 8 times chanting Har with each slap.
Then begin sharp powerful motions with the left
palm as if to slap the cheek but stop about an inch
before contact. Move the left palm in and back
out 8 times chanting Hari with each slapping
movement. Continue alternating between the two
hands for 3 minutes.
Note: The left arm position is held very ftrmly
and the slapping motion should be done so pow-
erfully that the cheek would be bruised if the
palm actually made contact. This motion affects
meridian points on the left arm which reconstitute
the heart muscles.

2. Remain in Easy Pose and repeat the previous

sequence of motions with both hands simulta-
neously. First slap the ground with both hands 8
times chanting Har (2A), then with both hands
strike towards the cheeks 8 times chanting Hari
(2B). Continue for 5 minutes.

39
3. Remain in Easy Pose. Make the hands into
fists and extend the arms back and 45 0 below
parallel (3A). Maintaining great tension in the
arms bring the left fist in toward the chest,
stop just before contact (3B), then extend the
arm back to its original position. Now rapidly
repeat the motion with the right arm. Continue
alternating rapidly, about once per second, for 4
minutes.

4. Lie on the back. Make the hands into fists

and begin powerful punching motions straight up
toward the sky (4A), then lower the hands and tap
the sides of the sternum with the fingertips (4B).
Move powerfully, alternating between the
punching and tapping motions for 4 minutes.

5. Remain on the back.·Raise the heels six inch-

es off the ground and punch the sky as in Exercise
4A. Continue for 4 minutes.

Practice of this exercise strengthens the

intuitive mind.

(5)

6. Relax on the back as you listen to beautiful,

uplifting music to carry you into a state of deep
relaxation. Completely relax and go to sleep.
(Musical Variation: Dhan Dhan Ram Das Guru
by Sangeet Kaur.)

40
 IMMUNE STRENGTHENING WORKOUT

Many sophisticated systems have evolved out of the martial traditions to strengthen the human be-
ing in his full range of expression. In the times of Guru Gobind Singh (the tenth Sikh Master who
was a great Sikh warrior, yogi, healer and poet) there was a great need for warriors to stay healthy
and strong in the face of chaotic conditions. A very few had to defend the weak from multitudes of
attackers so Guru Gobind Singh conditioned them with exercises such as the ones that follow.
This kriya adjusts the mineral concentration and balance, stimulates digestion, increases
metabolism and strengthens the entire immune system. .

1. This is an energetic 4-part exercise linked to-

gether by the mantra Sa-Ta-Na-Ma and a continu-
ous, rhythmical bending of the knee (once per syl-
lable). Each part is done for four counts. Begin by
standing in Archer Pose with the right leg in front.

A. Keep the upper body straight, bend the

right knee deeply (lA) then return to the original
position. Bend 4 times as you chant the mantra.

B. Clap the hands over the head once each

time the knee bends (lB). Bend the knee 4 times
and keep the arms straight.

C. Clap the hands in front once each time

the knee bends. Bend the knee 4 times and keep
the arms straight, parallel to the ground.

D. Bend the knee 4 times while clapping \ ,

the hands behind the back (lD).

Repeat Exercises lA-lD continuously for 5

minutes.

Archer Pose is a very powerful posture for

strengthening the nerves, improving the digestive
system and cleansing the body of toxins. When
done properly Archer Pose affects the 108 miner-
als of the body, especially the calcium, magne-
sium and potassium balance. Regular practice of
this exercise can help prevent a shortage of these
minerals.

41
2. Remain in Archer Pose with the right leg in
front and chant the mantra Sa-Ta-Na-Ma once
with each variation as in Exercise 1.

A. Repeat as in Exercise IA (2A).

B. Place the hands on either side of the

right foot (2B) and bend the knee on each
syllable.The back leg rests on the ball of the foot.
C. Stretch the arms up and back over the
head with the palms facing up (2C) and bend the
knee 4 times.
D. With every bend of the knee clap the
hands over the head, arms straight (20).

Repeat 2A-20 continuously for 5 minutes.

3. Repeat IA-IO with the left leg forward for 3

minutes.
4. Repeat 2A-2D with the left leg forward for
3 minutes.

42
5. Stand up straight with the anns stretched
above the head and interlock the fingers:

A. Shake the legs vigorously (5A) for 1

minute.

B. Shake the entire body vigorously for 1

minute.

C. Continue shaking the whole body and

chant Har touching the palate with the tip of the
tongue as quickly as possible for 1 minute.

"If you shake vigorously like this for 30

minutes on a regular basis you will never be fat."

6. Remain standing. Interlock the fingers and

stretch the anns above the head. Jump up, kicking
the heels into the air as you chant Har (6).
Continue for 3 minutes.

7. Sit in Easy Pose with the anns extended to

the sides parallel to the ground, palms facing
down (7 A). Keeping the anns straight begin a
see-saw motion with the anns: as the right ann
rises 30° above parallel, the left ann descends 30°
below parallel (7B). Move at a moderate, steady
pace maintaining a meditative inner posture for 2
minutes. (Musical Variation: Aap Sahaaee Hoaa
by Singh Kaur.)

•
8. Lie on the back, arms on the floor out to the
sides and the palms facing up. As if holding a 25-
pound hammer in each hand, begin pounding the
chest without actually touching the chest (8).
Move bOth arms simultaneously, hands in fists
with the thumbs tucked inside. Continue for 8
minutes.
The arms must pull very hard creating a
pressure on the chest equal to 20 pounds per
square inch. The effect of this action is to
stimulate the thymus through its meridian point
which runs along the bicep muscle. The thymus
gland is directly involved with the immune
system.

9. Lie down in Corpse Pose and relax to

beautiful, elevating music. (Musical Variation:
Dhan Dhan Ram Das Guru by Sangeet Kaur.)
Rest deeply and sleep for 5·11 minutes.

Practice this series today to maintain a vigorous

metabolism and radiant health tomorrow.

44
 CELESTIAL CO_M MUNICATION

This kriya demonstrates how the combination of rhythmical movement and sound can create a
state of harmony, inner strength and relaxation. Practice of these exerc;ises will energize various
internal organs, balance the emotions and develop fearlessness in the persoQ.ality.
The kriya has a three-part structure. The fIrst part (Exercises 1,2 & 3) energizes the lower body
and tattvas, increasing aerobic capacity and circulation. The second part (Exercise 4) brings about a
relaxation at the heart center through "celestial communication." The third part (Exercise 5 through
8) reinvigorates and once again balances the chakras, giving strength and clarity to you.! projection.

1. This is a three-part exercise with 8 beats per

part. Stand with the feet shoulder-width apart and
chant the mantra H ar 8 times per part. (Remem-
ber to touch the palate with the tip of the tongue
with every repetition of the mantra.)

A. Extend the arms straight over the head

(IA). Clap the hands 8 times so that the entire
surface of the palms are fmnly struck.

B. Immediately bend forward and strike

the ground with the palms (lB) 8 times. Strike
hard enough to make a noise.

C. Straighten the body and extend the

arms to the sides parallel to the ground, palms
facing down (IC). Pump the arms 30° up and 30°
down 8 times as though you were trying to fly.

Move continuously through this series for 8

minutes.

( ,3,' _

. --
- - - -_ 3(J'
~ .-.--

45
2. Stand with the feet shoulder-width apart and
extend the arms to the sides parallel to the floor,
palms facing down (2A). Then jump up and land
with the arms and legs crossed (2B). Again jump
up and land in the original position, arms extend-
ed to the sides and feet spread apart. Keep the
arms straight and parallel to the ground and
alternate the top arm and front leg. Chant Har
with each jump and continue for 2 minutes at a
steady pace.

3. Remain standing with the feet shoulder -

width apart. Repeat Exercise 1 and 2 excactly as
you did previously: clap the hands over the head 8
times; beat the ground with the palms 8 times;
pump the arms 8 complete cycles; and crisscross ... ...-==q
4-
the arms and legs 8 counts (4 complete cycles).
Chant Har with each count and continue for 3
minutes.
This is an excellent exercise. Each section
works on you and it also gives you a rest.
Stimulating various meridians the series affects
you asfollows: clapping massages the brain;
pumping the arms stimulates meridian points on
theforearmfor the colon, stomach, spleen and
liver; and crisscrossing the arms and legs is a
perfect brain-balancing exercise. 40"",--=:-...

46
4. Sit in Easy Pose and play the tape Himalaya
or some other beautiful and uplifting music. Close
your eyes, merge with the sounds and feel very
relaxed and expansive as you begin moving the
arms, hands and torso to express yourself. Contin-
ue for 11 minutes.

This is called "Celestial Communication". It

is the expression of your inner being through
movement. The effect is extreme relaxation, and
relaxation allows you to be truly you. It will bring
you good health and happiness and will bring
your entire being into perfect condition.

5. Repeat Exercise 3 for 22 minutes.

6. Play the tape Himalaya and open your heart

and sing.

7. Sit in Easy Pose. Make a circle of claps as

follows: in front of the left shoulder (7 A); at the
center of the chest (7B); in front of the right
shoulder (7C); and over the head (7D). Continue
moving the hands with the following variations:

A. As you clap count out loud "1, 2, 3,4" for

1 minute.

B. Concentrate at the navel point and say, "1-

do-love-you", one word per clap for 2 minutes.

C. Chant Har-Har-Har-Hari for 1 minute,

one word per clap.

D. Chant Siri-Har-Har-Hari at a rapid pace

for 2 minutes. Chant one word per clap.

8. Deeply relax in Corpse Pose.

47
 COMPLETE WORKOUT FOR
THE ELEMENTARY BEING
Is there one set of exercises that will work you thoroughly in all the major systems of the body?
Yes! This kriya balances-you totally. If you don't want to learn hundreds of sets, just do this set
every day for 62 .minutes. It will stimulate the glandular system, invigorate the inner organs,
strengthen the immune system, balance the minerals in the body and increase your stamina.

1. This entire series of movements is considered

one exercise. You move rhythmically and con-
tinuously, without stopping, from one position to
the next. Chant the mantra Har once per count as
indicated below.

A. Extend the arms straight over the head

hugging the ears. Clap the hands 8 times so that
the entire surface of the palms are firmly struck.

B. Immediately bend forward and strike the

ground with the.palms 8 times. Strike hard
enough to make a·noise.

C. Straighten the body and extend the arms

to the sides parallel to the ground, palms facing
down. Pump the arms 30° up and 30° down as
though you were trying to fly. Repeat the 2-part (1B)
motion 8 times.

..
D. Stand with the feet shoulder-width apart
and extend the arms to the sides parallel to the
floor, palms facing down. Then jump up and land
with the arms and legs crossed. Again jump up
and land in the original position, arms extended
r' -
".

,.. .... -
and feet spread apart. Keep the arms straight and
parallel to the ground and alternate the top arm
and front leg. Chant Har with each jump.
Continue for 4 complete cycles or 8 counts.
E. Turn diagonally and come into Archer
Pose. Using the strength of the thighs, bend the
front knee deeply over the toes 8 times ..

F. Turn to the opposite diagonal into

Archer Pose with the opposite leg forward and
again bend the front knee deeply 8 times.

48
 o. Repeat the crisscross jumps.

H. Remain with the feet apart and extend

the anns above the head, hugging the ears and
stretch backward 8 times.

I. Repeat the crisscross jumps.

1. Stand with the feet shoulder-width apart, (10)

anns extended above the head. Bending from the
waist stretch 4 times to the right and 4 times to
the left.

K. Repeat the crisscross jumps.

This is called the Elementary Woman Exer-

cise. Its greatest benefit lies in its stimulation of
the entire glandular system which helps keep the
body healthy. The glands are considered "the
guardians of health" and according to yogic
scriptures, they affect both the physical and subtle
bodies. Additionally, practicing this series will
build stamina and benefit the body in the follow-
ing ways: crisscross jumps balance the metab-
olism; Archer Pose applies pressure on the thigh
bone to help create a balance in the essential
elements of calcium, magnesium, potassium and
sodium; backward stretching works on the
lymphatic system; clapping massages the brain;
pumping the arms stimulates meridian points on
theforearmfor the colon, stomach, spleen and
liver and stretching to the sides moves the colon.
It is very important to touch the tip of the
tongue to the upper palate as you chant Har.
Five or six repetitions of this series will
balance the entire body. "Sixty -two minutes a day
will fill the daily requirement for exercise."
With so many positive effects this series stands
out as one to practice regularly. And it's fun!

49
2. Rel~. After doing this exercise set for an
extended period of tim~ it is important to rest. If
you practice it on consecutive days, alternate
lktween the following positions for relaxation:
lo~e day rest on the back in Vayu Praan Mudra
with the knees pulled into the chest and the arms
wrapped around the bent legs. The next day rest
in Baby Pose by sitting on the heels with the
forehead on the ground and the arms by the sides.
Relax in these postures while listening to Dhan
Dhan Ram Das Guru or some other uplifting
music. Rest deeply.

50
 SYNCHRONIZE THE BRAIN
AND BALANCE THE TATTVAS
As explained by yogic philosophy, all living matter is comprised of five elements: earth, air, fire
water and ether. These are known as the five tattvas. Practice of this short kriya will bring the tattvas
into a state of balance and will synchronize the hemispheres of the brain. This is a very powerful set
of exercises to practice every day.

1. Sit in Virasan by sitting on the left heel with

the right foot on the floor by the left knee and
place the palms together at the sternum. Extend
the left arm out to the side 60 0 above parallel,
palm facing down, and move the left hand up and
down at the wrist as fast as possible (IA).
Coordinate the movement with Breath of Fire for
3 minutes. Change arms and continue for 3
minutes. Change arms and continue for 3
minutes. Finally, extend both arms (IB) and
resume the motion with both arms for 2 minutes.
Close your eyes and visualize yourself flying high
in the sky. Take yourself through the five
elements and totally identify with each. First
imagine you are ether, then air, then fire, then
water, then earth then ether again. Feel the
difference between each, especially when you
l
return to ether. Spend about 15 seconds on each
tattva.

This exercise helps differentiate the left from

the right hemispheres of the brain. Normally
Breath of Fire creates a neutral state. Here, how-
ever, the movement of the hands creates that
differentiation and synchronizes the hemi-
spheres as well. Additionally, this exercise is
said to balance the tattvas. For optimum results,
practice it every day.

2. Sit in Easy Pose. Make fists of the hands with

the thumbs tucked inside, and place them in front
of the chest at the level of the heart (2). The
knuckles face upward. Now, without moving the
wrists, rotate the fists rapidly around each other in
coordination with Breath of Fire for 1 minute.

51