Posture: Sit in Easy Pose.

Mudra: Place the fingers on top of the head, the thumbs completely closing off the ears.

Movement: In this position, begin twisting from side to side, keeping each motion separate. Move left, center, right, center, and so on. Keep the elbows up.

This exercise stimulates the lymph glands of the arms and chest. The breath will become like a powerful Breath of Fire. Try to tire yourself out doing this.

Posture: Still in Easy Pose, press the thumbs on the Mercury Mounds (just beneath the pinkie fingers). Bend the elbows and hold the hands near the shoulders, palms toward you. Pull Neck Lock, with chin in and chest out throughout the exercise.

Movement: Begin raising alternate arms up high to a 60 degree angle, keeping the palms facing in. One hand goes up as the other goes down, in a push-pull motion. Move powerfully.

It is all right if the hands don’t land on the knees. It is more important for the arms to go way back over the head. The elbows may bend a little as the arms go up.

Posture: Still in Easy Pose, place the hands on the knees, palms facing up. The hands are relaxed but firm.

Breath and Movement: Inhale through the mouth as you lift the arms high up and way back over the head, as if lifting something very powerfully.

On the inhale, make a deep sound of heavy breathing with the mouth open wide, lips rounded in an “O.”
As the exercise continues, this sound will become like a lion’s roar. As you exhale through the mouth, return the hands to the knees. Move powerfully.

Done powerfully, the motions become automatic. The breath will carry you through. You will breathe through every pore of the body. The sympathetic and parasympathetic nervous systems will come into balance. If you have drunk a lot of coffee in your life, you may find this exercise difficult to do.

Mudra: Still sitting, press the thumbs on the mounds beneath the Mercury (little) fingers, and close the fingers over the thumbs to make solid fists. Extend the arms straight out to the sides, palm-side of fists facing down.

Movement: Moving quickly, lower the fists about a foot, the return them to the horizontal. Repeat the movement. Then quickly raise the arms up overhead and back to the horizontal.

Repeat the motion. Keep the movements separate and rhythmical. Continue the 4-part sequence of down, down, up, up.

Posture: Squat down in Frog Pose, on the toes, knees wide apart. Heels are touching, and raised up off the ground. Place the fingertips on the ground between the knees. The face is forward.

Breath and Movement: Inhale as you raise the hips up, keeping the fingertips on the ground, heels up, knees locked. Exhale down, face forward, knees outside of arms.

The movement is not the piston push-pull, but rather the feet move in big circles.

Posture: Lie down on the back. Place the hands in Venus Lock under the neck. Bring the legs up and begin a bicycling motion, as if you were riding a bicycle in the air.

Posture: From lying on the back, place the hands on the hips, just below the waist, and bring the hips and legs up to a vertical position, spine and legs perpendicular to the ground. Support the weight of the body on the elbows and shoulders using the hands to support the lower spine. The chin is pressed into the chest.

Movement: Begin a bicycling motion.

This exercise helps prevent backaches.

Posture: Bring the legs back down over the head into Plow Pose. Alternate touching the toes to the ground in a scissor motion.

Movement: Move quickly and powerfully. Keep up.

Posture: Sit up in Easy Pose. Stretch the spine straight. Place the left hand in front of the right, palms facing forward at shoulder level, in front of the chest. The right palm touches the back of the left hand.

Mantra: In a monotone, chant the mantra: Har Guru Siri Guru Wahe Guru.

Movement: In the same posture, using the same chant, lean forward from the waist.  Bend a third of the way down as Har Guru is chanted. On Siri Guru, come two-thirds the way down. On Wahe Guru touch the hands and head to the ground (maintaining the mudra.)

Come up very quickly, and continue without breaking the rhythm.

Breath: In the same posture, with the arms touching the ground, begin a heavy Breath of Fire.