1. Sit in Easy Pose with a straight spine, resting the upper arms against the ribcage and bending the elbows so that the forearms are parallel to the ground.  With the palms well separated and facing each other, touch the thumb tips together.  Open and close the fingers of both hands at the same time.  Concentrate and move the fingers only.  Continue, 4 minutes.

2. Lying on the back, place the fingers on the navel, keep the head relaxed on the ground and raise the heels up 6 inches.  Press hard on the navel with both hands and raise the heels up to 18 inches.  Then relax the pressure on the navel and lower the heels back down to 6 inches off the ground.  Continue for three minutes.  Proceed directly to the next exercise.

3. Lying on the back with the fingers on the navel and the heels 6 inches off the ground, press hard on the navel and raise the heels up to 80 degrees (not quite straight up).  Then relax the pressure on the navel and lower the heels back to 6 inches off the ground.  Continue for 2 minutes.

4. Lying on the back, cup the hands under the buttocks.  Raise the legs together up to 90 degrees, spread the legs apart, then bring the legs back together & lower them to the ground.  Continue this 4-part motion, 3 mins.

5. Lying on the back, place the hands under the neck (not the head).  Keeping the legs straight, alternately raise each leg to 90 degrees and lower it back to the ground.  Continue for 1 minute.

6. Lying on the back, lift both legs up 90 degrees (energizes the navel center and life nerves; also good for the hips and lower back), keeping the legs straight and the heels together.  Hold the toes or whatever you can reach with both hands.  Maintain the position and chant, �Aap Sahaa-ee Hoaa Sachay Daa Sachaa Dhoaa, Har, Har, Har.� * Continue for 7 minutes.  Then inhale, hold the breath for 15 seconds and bring the legs over the head into Plow Pose.  The head and upper back are on the ground and the hands remain on the toes.  (Plow Pose opens the spine and brings extra circulation into the head and higher glands.  It has an anti-gravity effect on the body and is very soothing after you relax out of position.  It is generally recommended that all inverted postures not be practiced during the menstrual period.  Note:  for those with a tight lower back, Half Plow Pose gives the same benefits.)  Exhale and relax down on your back.

7. Sitting with the legs spread as far apart as possible, grab the toes or whatever you can reach.  Stretch the torso down towards the ground.  Stretch down further gradually and gently for 8 counts, then raise the torso back up for 1 count.  Continue this rhythm for 1 minute. 

* Aap Sahaa-ee Hoaa Sachay Daa Sachaa Dhoaa, Har, Har, Har is a mantra to overcome opposition in life.  Its literal translation is, �The Lord is my refuge.  True is the support of the True Lord.  God, God, God.�