Posture: Sit in Easy Pose

Mudra: Interlock the fingers behind the neck at the hairline, beneath any loose hair.

Breath and Movement: Holding the upper arms parallel to the ground, inhale and twist to the left; exhale and twist to the right. Keep the Heart Center open, the elbows back, and the spine straight.

Posture: Sit in Easy Pose with the hands interlocked at the base of the spine.

Breath & Movement: Begin Breath of Fire and alternate between this posture and Yoga Mudra (bring the forehead to the floor and stretch the arms up behind you). Move at a steady pace in coordination with the breath.

This exercise increases the strength and flexibility of the pelvic area and releases the pelvis if it is locked.

Posture: Come into Back Platform Pose with the head dropped back. The fingers are pointed forward in this posture. Don’t collapse the neck as the head drops back. The head can remain in Neck Lock if discomfort is experienced.

Movement: Alternate positions by lowering the buttocks to the floor and bringing the head straight in line with the spine, then coming back up into Back Platform. Create a steady rhythm alternating between these two positions.

Breath: Breath of Fire.

Posture: Squat in Crow Pose with the feet flat on the floor. Extend the arms straight in front parallel to the floor with the palms facing down.

Breath & Movement: Inhale and stand up, exhale and squat down.

Posture: Stand up with the legs shoulder width apart. Extend the arms above the head, palms facing forward.

Breath & Movement: Inhale and stretch back as far as possible. Exhale and bend forward to touch the floor.

Posture: Stand up straight and extend the arms above the head.

Breath & Movement: Inhale and bend to the left, then exhale and bend to the right.

Posture: Remain standing. Place the hands on the waist.

Movement & Mantra: Kick alternate legs forward, keeping the legs straight. With each kick chant “Har,” placing the tip of the tongue on the palate for the “r” sound (a rolled ‘r’ as in Spanish).

Kick rapidly once per second. The Tantric Har recording by Simran Kaur and Hari Bhajan Kaur works well with this exercise. Pacing is a challenge. The tendency is to kick too quickly and to bend the knee.

Experience your boundlessness. Feel yourself expand beyond time, beyond space, into a realm of total peace and joy.

Posture: Sit in Easy Pose with the spine pulled up straight, chin pressed down lightly.

Eyes: Focus the eyes upward, guiding the attention to the top center of the head, the Tenth Gate (Crown Chakra).

Mudra: Place the hands in the lap, palms facing up, right palm resting in the left, pads of the thumbs touching.

Mantra: Har Har Mukanday. Singh Kaur’s recording from the Crimson Series works well with this meditation. Mentally say the mantra “Har Har” as you pull the Navel Point in. Holding the navel in, press the tip of the tongue against the roof of the mouth and mentally say the word “Mukanday.”

Concentrate deeply and immerse yourself in this meditation to experience the radiance of the Sahasrara, the Crown Chakra.