(Owner’s Manual for the Human Body, p. 36)
Easy Pose. Apply Root Lock, chest high, chin in. Have your hands grasping the waist. Twist left and right. Inhale and exhale powerfully as you swing fully to the left and to the right. Continue for 5 minutes.
This puts pressure at the kidneys and helps flush them out.
Back Platform Pose. (How to do it: Sit straight with your legs stretched out in front of you. Place your palms on the floor beside your hips with the fingertips pointing toward your toes. Apply Root Lock and keep it steady. Raise your chest and hips so that you are in one straight line from chest to toes, while still keeping your feet on the floor. Roll your thighs inward to keep the sacrum stable.
Raise and lower your buttocks rapidly with Breath of Fire. Continue for 3 minutes.
This gives relief to the kidneys.
Cobra Pose. (How to do it: Lie on your stomach with your palms flat on the floor under your shoulders. Apply Root Lock. Rotate the pelvis, elongate the lower back and arch the chest upward as you straighten your arms. Lift up until you are balanced on the palms of your hands and the tops of your thighs. Keep the front of the thighs rolled together to protect the sacrum and keep your feet touching. (It might be helpful to place a block between the thighs. The thighs have to press together to keep the block in place and this makes it difficult to compress the sacrum as you arch backward.) The Root Line in Cobra is directly from the navel point into the ground. The shoulder blades move down the back to leverage the lifting of the chest. As the chest rises, the arms can straighten out. Only rise up as far as you can go without compressing your lower back. Keep your elbows by your sides. Do not let them fan out.)
(If you have a problem with Cobra while keeping your pelvis on the ground, lift the pelvis off the ground. More flexible, advanced students can leave the pelvis on the ground.)
In rhythm with Breath of Fire, raise and lower yourself from flat on your stomach into Cobra. Breathe heavily. Continue for 1 ½ minutes.
Easy Pose. Apply Root Lock. Lift the chest up, chin in. Meditate on the sound of “Ek Ong Kar.”
(Yogi Bhajan played the gong.) Concentrate at the third eye point and the navel. See the energy flow between the two points. Two minutes.
Chant loudly, “Ek Ong Kar Sat Gur Prasad Sat Gur Prasad, Ek Ong Kar” all in one breath. Do this for 6 minutes.
“This is the mantra that works like the “gutka” on the Persian prayer wheel changing the direction of the mind from negative to positive.
Just repeat it five times if you ever want to switch your mind from negative mind to positive mind.”
— Yogi Bhaja