(The Ten Light Bodies of Consciousness, Nirvair Singh Khalsa, pp. 127-130)
Front Stretch Right & Left. Stretch the left leg out in front, right foot against the inner thigh. Stretch forward over the left leg and hold the position. Breathe slowly and deeply. 2 minutes. Inhale, exhale and rise up slowly. Switch sides. Continue on the right side. Long, slow, deep breath. 2 minutes. Inhale, exhale and rise up slowly.
Spine Flex. Come up onto the hands and heels if you can. Otherwise, sit in Easy Pose (cross-legged). Inhale deeply and hold the breath in and flex the spine with the breath held in for as long as you comfortably can. When you need to, straighten up, exhale and take another inhale, hold the breath and continue to flex the spine. 2 minutes. Exhale, inhale, exhale.
Navel Pump. Still sitting on the heels or in Easy Pose with your spine erect, inhale deeply, exhale, hold the breath out and pump the navel point in and out for as long as you comfortably can with the breath held out. When you need to, inhale, then exhale and continue the cycle. (This exercise may make you warm — that’s good.) 2 minutes. Exhale, inhale, exhale and relax.
17-MINUTE BREATHING SERIES (This is a 4-part pranayam. It is best not to move for the entire 17 minutes, so be sure you are sitting comfortably.)
Breath of Fire. Sit up tall with the hands in Gyan Mudra on the knees. Chest out, chin slightly tucked in, eyelids closed, focused on the brow point. Begin Breath of Fire. Be steady. Establish a pace that you can maintain the whole 7 minutes. To end, inhale, hold for 5-10 seconds, exhale, and relax.
Long Slow Deep Breathing. Inhale deeply. Exhale. Continue long, slow deep breathing. Inhale through the nose. Exhale through the nose. Make the breath very slow and deep. Make the transitions between your inhale and exhale very smooth as well. Don’t hold the breath in and don’t hold the breath out. If you feel any laziness, push through it. Build up energy. Make yourself breathe very slowly, very deeply, very powerfully. 5 minutes. Inhale, hold for 5-10 seconds, exhale and relax.
Mouth/Nose Combination. Pucker your lips and inhale very slowly, as slow as you can, through the mouth. The lungs are full of air. Exhale through the nose, and continue. You are inhaling very slowly through puckered lips, exhaling through the nose slowly.
Breath of Fire. Now do Breath of Fire through the nose, in and out. It is the last two minutes of the whole series. Make it a strong breath. Hold nothing back.
Deep Relaxation. 5-7 minutes.
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