Posture: Lie down flat on the back with the hands clasped under the neck.

Breath and Movement: Keeping the heels together, raise both legs to 90 degrees as you inhale. Be sure to press your lower back into the floor before and during the lift, and lift from the navel. Lower the legs as you exhale.

Note: Do not bend the knees. But if you don’t have the abdominal strength to keep the legs straight, use your hands to provide leverage for your back by placing them on the floor under your buttocks.

Posture: Triangle Pose. Come into Triangle Pose. The palms of the hands and the soles of the feet are on the ground, with the feet about hip-width apart. Create a straight line between your wrists and your hips, and from your hips to your heels. Pull the chin in and elongate the back of the neck. Roll the armpits toward each other.

Movement: Smoothly begin to move the body into Cobra Pose. In Cobra Pose your palms are flat on the ground and your body is arched up through the upper back. The feet are together. The shoulders are pressed down and the neck is long.

Move smoothly from Triangle to Cobra to Triangle, etc. Do not bend the knees. Keep the arms straight if you have sufficient strength and flexibility, otherwise you may keep the arms bent with the elbows in towards the sides of the body.

Posture: Sit with your legs straight out in front of you. Flex the feet and engage the leg muscles as you reach forward from the navel and grab on to your toes (or as far down your legs as you can reach). Inhale in this position, and exhale as you lengthen the spine and bend farther forward. The head stays in line with the spine. Try to get the belly to the thighs rather than the head to the knees.

Breath and Movement: Move up and down, inhaling up, exhaling down.

Posture: Sit in Rock Pose (on the heels) and interlace the fingers behind the neck.

Movement: Twist the torso and head to the left and right.

Posture: Come onto your hands and knees.

Movement and Breath: Relax the spine down and raise the head up on the inhalation (Cow Pose). Open the heart and raise the chin up without scrunching the back of the neck.

On the exhalation, arch the spine up and lower the head (Cat Pose).

Posture: Come into Rock Pose.

Movement: Roll the head around on the neck rapidly

Posture: Stay in Rock Pose.

Movement: Bend at the waist from side to side. As you bend to the left, your right arm will arch over your head, stretching in the direction of the bend. Then stretch to the right with your left arm reaching over your head.

Note: This exercise is for the liver, spleen, colon, and to eliminate gas.

Posture: Remain in Rock Pose

Movement: Reach one arm forward as if reaching out and grabbing energy. Then pull it back in, while reaching forward with the other arm. The movement is rapid and fluid. The shoulders and trunk move slightly in a churning motion.

Mantra: Chant Sa as one arm reaches forward, Ta as you pull that arm back and the other arm reaches forward, Na as the first arm reaches forward again, and Ma as the second arm reaches forward again.

Posture: Sit in Easy Pose with your hands on your knees.

Movement: Begin grinding your trunk in a circular motion, in a counter-clockwise direction.

Posture: Lie down flat on your back. Close your eyes and relax to the sound of the gong.

Note: Get ready for a journey into your inner self and float in space. You will gain a tremendous amount of energy.