1. Leg Lift and Stretch

Long Hold (11 min)

Sit with spine erect and legs extended straight out in front.

The arms are forward, parallel to the ground.

Inhale and lean back into a 60 degree angle; suspend the breath and lift both legs up as high as possible.

Hold the breath as long as possible and then exhale, letting the legs down and bend forward grasping the toes.

Pull firmly on the toes and hold this position with normal breathing.

Repeat Short Holds (3 to 4 reps)

Take several deep breaths, then inhale and lean back 60 degrees and repeat the first part of the exercise, suspending the breath, lifting both legs as high as possible.

Hold the breath as long as possible and then exhale, letting the legs down and bend forward grasping the toes.

Repeat.

2. Spine Flex - Rock Pose

Comments: When chanting Sat Naam, the sound will be like a snake.

Spine Flex (8 min)

Sit on the heels and place the palms on the thighs.

Using the mantra Sat Naam, whisper powerfully the sound Sat while flexing the spine forward, and Naam while flexing backward.

Continue the spine flex at a medium pace.

To End

Inhale and exhale 4 times. Relax.

Mantra

Sat Naam

3. Prayer Pose

Prayer Pose (10 min)

Sit straight with palms together and thumbs crossed.

Press the hands firmly together, putting pressure at the center of the chest.

Bring the entire weight of the upper body into the hands and concentrate all the mental energy at the root of the nose.

Meditate in this pose.

4. Sufi Grind - Side to Side

Sufi Grind (3 min)

Sit straight.

Move the waist from side to side in a regular rhythm.

5. Spine Flex - Easy Pose

Comments: In this exercise, concentrate on the forward motion a little more than the backward motion so that each flex puts a slight pressure on the sex organs.

Spine Flex (3 min)

Sit in Easy Pose.

Begin a rapid spine flex holding the ankles.

To End

Relax the body completely.

6. Meditation

Comments: This exercise is a meditation that can be extended to 31 minutes.

Meditation (11 min to 31 min)

Sit erect with hands in Gyan Mudra.

Concentrate at the root of the nose and turn the head over the right shoulder and chant Sat Naam.

Turn the head over the left shoulder and chant Wahe Guru.

Continue in a steady rhythm.

Eye Focus Root of the Nose

Mudra Gyan Mudra

Mantra

Sat Naam

Wahe Guru

This meditation was copied from The Yogi Bhajan Library of Teachings® at www.libraryofteachings.com.