Kundalini Yoga, Shakta Kaur Khalsa, pp. 138-139)
Fighting Pose. Sit in Easy Pose or in a chair with your feet flat on the floor. Bring your hands into tight fists and begin to “hit” the space between the hands at the solar plexus area. The forearms will cross each other at the chest level. As they cross with a force, powerfully chant the mantra, “Har,” (the Creative aspect of God). Remember to pull the navel in as you chant and strike the tongue on the roof of the mouth on the rolled “r.” Keep up the striking motion with the fists. Hit hard so that the entire body reverberates. Chant powerfully. Continue for 7 minutes. Then inhale deeply. Make the hands tight like iron rods, in front of your chest. Hold for 10-15 seconds, and then exhale. Repeat 2 more times for a total of 3. Make your hands completely stiff as you hold each inhale. Then relax.
Calm Meditation. Sit with a straight spine. Close your eyes. Bring both hands to the heart center, one on top of the other. Go into a deep, calm meditation. Trust, feel and image nonexistence. Just let yourself go. The power released is begin replaced by the self, the neutral self and it will balance out your energy. Continue for 8 minutes. Inhale, exhale and relax.
General Comment: This kriya is to forcefully remove internal anger that would normally take years to eliminate.
Yogi Bhajan Comments on Exercise #1: “You can judge it for yourself. If you do this for a few days the very internal anger for which you are suffering, and which is coming from the subconscious in many ways through your personality, will disappear. That inner anger has to come out. It has to find a way. Why don’t you volunteer yourself and get it out? Why to suffer? This is a very powerful exercise and afterward you get into a state of ecstasy...Once your inner anger is out, all you are left with is wisdom.”
Yogi Bhajan Comments on Exercise #2: “May God give you the power of self-realization, the method and technology to purify yourself and understand your inner beauty, the soul. May you share with others the kindness and compassion. May you become the beloved of all...May this day bring you the strength that can elevate your caliber and consciousness. And may you always live with one word: “I shall live by my Grace, and I shall find a path of Grace.”"
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