(The Art, Science & Application of Kundalini Yoga, Nirvair Singh Khalsa, pp. 103-107).
Pelvic Grind Left. Lightly pull Root Lock (Mulbandh) and Neck Lock (Jalandhar Bandh) place your hands on your knees and begin grinding yourself in a big, smooth circle going to the left. Lift the chest up high as you tilt the pelvis back, then lean to the left, then arch and lean forward, then lean to the right. Keep the chin level to the ground in both positions. Normal breath (90 seconds).
Doing this exercise, by itself, for 31 minutes a day can maintain your youth.
Pelvic Grind Right. Continue grinding yourself in a big, smooth circle going to the right. Lift the chest up high as you tilt the pelvis back, then lean to the right, then arch and lean forward, then lean to the left. Keep the chin level to the ground in both positions. Normal breath (90 seconds).
Great for lower back and hips. Helps make elimination regular.
Basic Spine Flex. Sit in Easy Pose. Lightly pull Root Lock (Mulbandh) and Neck Lock (Jalandhar Bandh). Grasp the shins firmly right above the ankles. Inhale and flex the spine forward keeping the chest high and regal. Exhale and flex the spine back. Inhale up and exhale back. Keep the chin level to the ground in both positions (3 minutes).
This exercise changes brain wave patterns after three minutes.
Front Stretch Left. Stretch the left leg out in front of you straight; right foot against the inner thigh of the left leg, heel held close to the groin. Hold on to the shin or foot with both hands. Keep the foot at a right angle to the ground. Gently stretch forward and then down, using your back like a hinge. Hold for 10-15 seconds.
Front Stretch Right. Stretch the right leg out in front of you straight; left foot against the inner thigh of the right leg, heel held close to the groin. Pull Neck Lock and Root Lock. Keep the foot at a right angle to the ground. Gently stretch forward and then down. Hold the position steady for 10-15 seconds.
Exercises #4 and #5 stretch the life nerve (sciatic / hamstrings). They are also good for the lower back, stretching the hamstrings and relaxing the quads. Front stretch right is part of the liver series. It is one of several positions that places pressure on the lobes of the liver.
Short Rest. Come out of position and rest on your back. Lie down flat, have the arms by the side palms up, with the eyes gently closed and the breath soft and normal. If you need to, have the knees up for comfort. Normal breath (30 seconds).
Yoga Crunch. Bring the knees up. Pull Root Lock and have your feet flat against the floor. Make the hands into a basket by interlacing them and placing them behind the head. This is a 6-count movement both up and down. Lift the head off the ground and remember to just support the head with the hands. Do not pull on the neck with the hands or arms. Keep the lower back flat throughout this exercise. Inhale, then exhale and slowly curl up tightening the abdominal muscles, one, two, three, four, five, six. Then inhale and slowly loosen the abdominals as you go back, one, two, three, four, five, six. Keep the head up in both positions. This will help you keep the lower back against the floor. Concentrate your breath’s energy right at the navel point. Imagine as though you were breathing in and out through your navel (2 minutes).
This energizes the navel center and strengthens the abdominal muscles. It is also easy on the lower back.
Cow/Cat. Have the hands on the ground shoulder width apart, knees directly down from the hips, heels touching. Inhale as you tilt the pelvis forward, arching the lower back slightly downward. The head moves last. Arch the head back. Exhale as you arch the back up, tilting the pelvis the opposite way. The head moves last, towards the chest. Push up through the shoulders, chin on the chest. Alternate between cow and cat for 2 minutes. Keep the eyes closed and firmly fixed at the brow point.
Cow/Cat is a total spine exercise. It brings extra circulation into the face and head. It releases stored energy for healing the body. It stimulates the higher glands, in particular, the thyroid, pituitary and pineal.
Cow/Cat can “make your eyes glitter with a special light.” It’s also been said by Yogi Bhajan that Cow and Cat virtually polishes all your vertebrae! (Kundalini Yoga: The Flow of Eternal Power, Shakti Parwha Kaur Khalsa, p. 250).
Half-Spinal Twist Left. Come out of position, sit down and stretch your legs out in front of you straight. Bring the left knee up. Cross the left foot over the right leg placing the foot flat on the f