(Sadhana Guidelines, pp. 53-54)
Lie on the Back. Place the hands in back of the neck in Venus Lock under any loose hair. Begin Breath of Fire for 1 ½ minutes. Inhale and hold for 20 seconds. Repeat Breath of Fire. Inhale and hold for 30 seconds. Relax the breath. Inhale deeply, pull Mulbandh (Root Lock) and raise both of the legs one foot high. Hold for 15 seconds. Exhale, inhale and relax. This exercise stimulates the navel point energy and blood circulation into the lungs.
Still Lying on the Back. Spread the legs wide open. Begin Breath of Fire for 1 minute. Inhale and raise the legs 3 feet from the ground. Hold for 5 seconds. Relax the legs on the ground. Repeat three times, doing Breath of Fire for 1 minute each time. Repeat Breath of Fire one more time, then inhale, raising the legs 1 foot. Hold as long as is comfortable. This exercise stimulates the energy channels having to do with creativity (in the upper thigh).
Stretch Pose. Lie on the back with the legs together. Pull Mulbandh (Root Lock) and Jalandhar bandh (Neck Lock). Keeping the lower back on the floor and holding onto the locks, raise the head and shoulders at the same time as you raise your heels six inches and look at your big toes. In this position begin Breath of Fire for 3 minutes. Inhale and relax. This exercise restimulates the navel point.
Sit up with the Legs out Straight. Put the left leg on the thigh of the right leg. Keep the hands parallel to the ground, palms down, on each side of the foot. Inhale, exhale and reach past the toes. Inhale deeply and sit up, leaning back 30 degrees. Exhale, grabbing the toes. Repeat 25 times and switch legs. This exercise adjusts the chemical balance in the blood and helps the lower back and waistline.
Sit up and Lean Back 60 degrees. Put the palms on the ground behind the back as a brace. Drop the neck back and look at the ceiling, fixing the eyesight on one point. Do not wink or blink. Begin Breath of Fire for 2 minutes. Inhale and raise both feet 12 inches from the ground, keeping the vision steady. Hold for 15-20 seconds. Exhale down. Repeat Breath of Fire for 1 minute. Inhale and raise both feet 12 inches. Hold for 15 seconds. Exhale down and relax completely on the back. This exercise moves the energy into the brain and eyes. It has been known to help cases of headaches and eye diseases such as cataracts.
Lying on the Back. Inhale deeply. Exhale completely. Raise your hands up to the sky, fingers outstretched. Bring your hands together in tight fists and slowly bring them down to the chest, bending the elbows. Keep tension in the arms as if struggling so that the fists shake as they touch the chest. Relax the breath. Repeat the exercises with the breath held in. This exercise removes any residual tension and allows you to relax.
Corpse Pose. Deeply and completely relax for 5 minutes.
Comments: This easy series can beautify and lighten your body.
© The Teachings of Yogi Bhajan - All Rights Reserved
All teachings, yoga sets, techniques, kriyas and meditations courtesy of The Teachings of Yogi Bhajan. Reprinted with permission. Unauthorized duplication is a violation of applicable laws. ALL RIGHTS RESERVED. No part of these Teachings may be reproduced or transmitted in any form by any means, electronic or mechanical, including photocopying and recording, or by any information storage and retrieval system, except as may be expressly permitted in writing by the The Teachings of Yogi Bhajan. To request permission, please write to KRI at PO Box 1819, Santa Cruz, NM 87567 or see www.kriteachings.org