Yogi Bhajan

Acknowledgements
The teachings in this manual are entirely the gift of Yogi Bhajan {Siri Singh Sahib
Harbhajan Singh Khalsa Yogiji) who has brought the technology of Kundalini Yoga to
the West. Our gratitude to him is infinite. Any errors or omissions in the following
pages are entirely the fault of the Editors and Staff and by no means reflect upon the
perfection and comprehensiveness of the teachings.
We also want to thank those women of Khalsa Women’s Training Camp, Summer
1983, who helped in the preparation of this manuscript.

Consulting Editor
S .S . Dr . Sat Kirpal Kaur Khalsa
Editors
S . S . G uruka Kaur Khalsa
S . S . Sat Mander Kaur Khalsa
Raj Bir Kaur Khalsa
Satya Kaur Khalsa
Production Manager
S . S . Sat Mander Kaur Khalsa
Layout and Cover Design
Ravi T ej Singh Khalsa
Illustrations
H ari Kaur Khalsa
Ravi Tej Kaur Khalsa
Typesetting
Pan Typesetters

This manual is published by and available from
3HO Transcripts , 830 East 3 7th Ave . , Eugene , Oregon 97405.
Copyright 1 983, Siri Singh Sahib Bhai Sahib Harbhajan Singh Khalsa Yogiji.
Portions of this p u blication may be reprod uced with th·e express written permission of the author.
Please a ddress all inquiries to P.O . Box 35006 , Los Angeles , California 90035 .

Table of Contents
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
How To Use This Manual: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
How to Begin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Basic Mudras . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Basic Sitting Postures . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Breathing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Mental Focus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Music . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
lshnaan, the Science of Hydrotherapy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Exercise Set For:
The Sciatic Nerve . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
The Electromagnetic Frequence . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
The Uver, Colon and Stomach . .. . . . . . .. . . . . . . . … . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . 14
The Lymph System . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
The Lungs and Bloodstrea m . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . 21
The Kidneys . . .. . . . . . . . . .. . . . .. … . . .. . .. . .. . . . . . .. . .. . .. . . .. . .. . .. . .. .. . . .. . 22
Circulation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Relaxation and Releasing Fear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
Circulation . .. . .. . . .. . .. .. . .. .. .. . . . . . . .. . .. . … . . .. .. .. .. . .. . . . .. . . . . .. . . . . .. 30
Mental Efficiency . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
Intuition and Communication . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 •
The Brain and Parathyroid . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
The Nervous System and Glan d ular Balance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Mind and Body Synchronization . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . 36
Building the Nervous System . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
State of Mind and Paranoia . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Balancing the Brain . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
The Nervous S ystem . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
The Frontal Brain . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . .. . . . . . . . . : 46
Metabolic Change . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . , . . . . . . . . . . . . . . . . 48
Upper Body, Neck a n d Shoulders . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
The Ribcage Area . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
The Frontal Lobe of the Brain . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
Balancing Head and H eart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
Sahib Pranaam . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
The Nervous System and Balancing the Blood . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
Balancing the A ura . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
Appendix:
Mantras . . . . . . . . . . . .. . . . … . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57
Jaap Sahib . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
Songs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60
Musical Recordings .. . . . . . . . . … . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62
About Yogi Bhajan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63

Introduction

This Yoga m anual is the result of a six-week Kundalini Yoga course taught by Yogi Bhajan at
Khalsa Women’s Training Camp in Espanola , New Mexico , in the summer of 1 983 . Though originally
taught to women , these exercises are intended for men as well. Yogi Bhajan is a m aster of the anci􀏺nt
science of Kundalini Yoga . This manual gives a practical, step by step approach on how to develop a
youthful bod y , an alert mind and a vibrant projection . The exercises will leave you feeling healthy and
energetic , with renewed enthusiasm for life . A body which is strong , flexible and radiant need not be
young in years , as a stiff, slow, fragile body need not be advanced in age . An aging body is a body out
. of tune, out of shape and most often is the result of the inability to handle mental and physical stresses
in the environment .
The exercises presented here represent a practical modem day approach for regenerating and
m aintaining health and youthfulness and the flow of life, physically , mentally , and in spirit . They give us
time-tested ancient technology for d ealing with the physical stresses· and mental pressures of modem
life . Each system of the body-muscular, nervous, glandular, digestive , circulatory-is b uilt up,
stimulated and balanced so that you can experience the power and the flow of yourself as a complete
human being . As Yogi Bhajan explained,
There i s no virtue i n letting your body get stiff. When w e leave the muscles unused for a long time,
they start deteriorating and create a pressure on the living muscle cells. That is how we start getting
older and weaker. The worst of it all is that our capacity to think and react and act to balance out our intuitive
psyche also gets weaker and weaker. The whole of the physical system, the physiology, the
muscles and the rhythm of the body have to be understood to keep all parts in balance. Towards that
goal, I am going to work hard with you this summer. This is a very old and sophisticated system. It
creates results which will be everlasting. You will build up your body and your muscles, and you will be
very limber and very, very flexible. Gradually, one by one. we will work on all the main organs in the
body: the glands, the circulation, the nerves, the muscles and the body consitution, and you will be
surprised at the feelings and the changes which you have not experienced before.

How To Use This Manual
Each exercise set in this manual is complete in itself in its effects on the body and mind . The sets
may be done in a series as they were taught, practised in a different order, or if desire d , a single set may
be chosen and practiced for forty days in order to perfect it and enhance its effects . Yo u may begin
practising a set with slower speeds and shorter times in the exercises and gradually work up to the speed
and times given . Most of these sets were taught with no relaxation between the exercises , though a
relaxation at the e n d will help the body to balance and c onsolidate the effects of the whole set.
Clothing should be comfortable and not binding. Natural fibers are preferable: cotton , wool or silk .
The surface you sit o n should n ot be cold or too hard . There should be enough thickness to in:
sulate and stabilize the spi n e . A sheepskin is the ideal thickness and provides electromagnetic insulation .
How To Begin; Tuning In
Ong Namo Guru Dev Namo: Adi Mantra
This mantra is to be chanted at least three times before every class or practice
session of Kundalini Yoga , meditation or chanting. The Adi Mantra opens the protective channel of
energy for Kundalini Yoga . Ong is the infinite creative energy manifested in earthly form and activity .
Namo means “I bow . ” Guru is the teacher who transmits the technology of wisdom . De v is the Etheric
Divinity of God . The meaning of the mantra is: “I bow to the Infinite Creative Consciousness . I bow to
the Divine Wisdom within and without.”
This mantra is chanted in Easy Pose with the hands in Prayer Mudra , • thumbs pressing in slightly
above the sternu m . The eyes are closed and focused at the third eye point . The word Ong is vibrated
powerfully through the nose , and there is a quick half breath taken between the first Namo and Guru.

Basic Mudras
Gyan Mudra:
To form Gyan Mudra put the tip of the thumb together with the tip of the index finger . This
stimulates your knowledge and ability . The energy of the index finger is often symbolized by Jupiter, the
planet representing expansion . This mudra is the one most commonly used. It gives you receptivity and
calmness . In the practice of powerful pranayams or exercises the “active” form of the mudra is often
used . In this case you bend the index finger under the thumb so the fingernail is on the second joint of
the thu mb .
Venus Lock:
This mudra is used frequently in exercises . It derives its name because it connects the positive and
n egative sides of the Venus mound on each hand to the thumbs . The thumbs represent the ego . The
Venus mound is the fleshy area at the base of the thumb. It is symbolized by the planet Venus which is
associated with the energy of sensuality and sexuality . The mudra channelizes the sexual energy and
promotes glandular b alance . It also brings the ability to focus or concentrate easily if you rest it in your
lap while in a meditative posture .
To form the m udra place the palms facing each other. Interlace the fingers with the left little finger
on the bottom. Put the left thumb tip just above the base of the right thumb on the webbing between the
thumb and index finger. The tip of the right thumb presses the fleshy mound at the base of the left
thumb . Thumb p ositions are reversed for women .
Prayer Mudra:
For this the palms of the hands are flat together. The positive side of the body (right, or male) and
n egative (left, or female) are neutralized . This is always used when initially centering yourseH in
preparation for d oing a kriya .

Basic Sitting Postures
Easy Pose:
Sit up with both legs straight. Put one foot under the opposite knee and then draw the extended
foot under the other knee . Pull the spine up straight and press the lower spine slightly forward.
Rock Pose (Vajrasana):
This asana is well known for its beneficial effects on the digestive system . It gained its nickname
from the idea that one who masters this posture can sit in it and “digest rocks.” It also makes you solid
and balanced as a rock .
To get in the position start by kneeling on both knees with the top of the feet on the gro un d . Sit
back on the heels . The heels will press the two n erves that run into the lower center of each buttock .
Keep the spine pulled straight .

Breath of Fire
This breath is used consistently throughout Kundalini Yoga kriyas . It is very important that breath
of fire be practiced and mastered by the student. In breath of fire , the focus of energy is at the navel
point. The breath is fairly rapid (2 to 3 breaths per second ) , continuous and powerful with no pause between
the inhale and exhale . As you exhale , the air is pushed out by pulling the navel point and abdomen
towards the spine . In this motion , the chest area is moderately relaxed . As you inhale , use the
forward thrust of the navel point to bring the air into the lungs . This is a very balanced breath with no
emphasis on either the exhale or the inhale , and with equal power given to both .
Breath of fire is a cleansing breath which cleans the blood and releases old toxins from the lungs ,
mucous lining, b lood vessels and cells . Regular practice expands the lungs quickly . You can start with
three minutes of breath of fire and build to twenty . Begin alternating three minutes of breath of fire with
two minutes of rest for five complete sets of breath relaxation .

Deep Breathing
The simplest of all the yogic breaths is j ust long deep breathing, but it is a habit that we , as a culture ,
do not have . Our n ormal tendency is to breathe irregularly and shallowly . This leads to a totally emotional
approach to life , chronic tension and weak nerves . The lungs are the largest organ of the human
bod y . The average lungs can enlarge to a volume of almost 6 , 000 cubic centimeters. Besides supplying
oxygen to and removing carbon dioxide from the bod y , the respiratory system helps regulate body pH
(acidity-alkalinity) and helps excrete water vapor, hydrogen and small amounts of methane . Normally
we may use only 600 or 700 cubic centimeters of that capacity . If you do not expand the lungs to their
full capacity the small air sacs in the lungs , called alveoli , cannot clean their mucous lining properly .
Therefore you d o not get enough oxygen , and toxic irritants that lead to infections and disease build up .
To take a full yogic breath you inhale by first relaxing the abdomen. Next expand the chest. As you
exhale let the chest deflate first, then pull the belly in completely . The diaphragm drops down to expand
the lungs and contracts up to expel the air.
By taking a deep yogic breath you can expand the lungs by about eight times. If you establish a
habit of breathing long ,deep , and slowly you will have endurance and patience . If you can take the
breath down below eight times per minute the pituitary starts secreting fully . If the breath is less tha n
four times p e r min ute t h e pineal gland starts functioning fully a n d deep meditation i s automatic .

Mental Focus
Generally speaking , unless you are instructed to do otherwise , you should fix your concentration
at the third-eye point, a point midway between the brows , one-half inch up and one-half inch below
the skin . With your eyes closed , you can mentally locate this point by turning your eyes gently upwards
and inwards .
By concentration at the third-eye point, it is not meant that you should block out all other
awareness . You should remain aware of your breath , your body posture , your movements and any
mantra you may be using, but your “center of awareness” should be at the third-eye point.

Music
In many of the exercise sets recordings of specific songs , chants or prayers were used . Tho ugh the
sets are designed so they can be done without music , these recordings powerfully enha nce the effects of
the exercises . See appendix for titles and availability of cassette recoridngs .

8
Ishnaan, the Science of Hydrotherapy
I’d like to s hare the technology and science of a type of massage with you . It is called
hydrotherapeutical massage. As I’m sitting before you , my first qualification and field of expertise is in
hydrotherapy. You may not have known that, and there is no one else with this qualification in the
whole world. I carry the lineage of those who now are very unknown , but who once were worshippe d .
They worked on the bones , adjusted t h e body a n d did massage to recreate healthy organs .
Since ancient times , people have pray ed for the blessing of Ishnaan. W hat is ishnaan? Ishnaan is
the total sum of hydroth erapy. The word is ishnaan. We don’t say we’ll take a bath; we never say
“bath.” Ishnaan is when the body by its own virtue creates the te mperature that it ca n beat off the coldness
of the water. lshnaan is not just wetting your body. There is a whole respect to it . There is a whole
grace to it.
The power of water is sixty percent of the power of the human. In hydrotherapy we believe that the
sixty p ercent water in the body can be totally exchanged in sixty minutes with o utside water. We do ice
cold water massage and not only do we open up the capillaries , but then when they close down again,
that is, return to normal, that blood goes back to the organs. The heart, kidneys , lungs , liver-each
organ has its own blood supply. In this way the organs get their flushing. When the organs get a
flushing , then immediately the glands have to change their secretion. It is a law. And when the glands
change , the guardians of the health and life change , youth returns. What is youth? Young glands .
Young glands are called youth . If your glandular system secretes correctly the blood chemistry is a
young chemistry , and the glands can be made to do it. All this neurotic neurosis and a ngriness will all be
over. . .
This science of hydrotherapy is very precise and sophisticated, and very simple. If you take a cold
shower and let it fall j ust below the lower lip for ten or fifteen minutes , you will be bright and your mind
will be very clear. If you put the water between the eyebrows and the upper lip , you will be very
e nergetic. And if you put the water on the forehead, you will be so sleepy that you can’t match it . If you
m assage the upper arm u nder a very cold shower from your elbow to just below your shoulder on your
upper arm , you are totally curing your stomach . From your elbow to about two inches above your wrist
corresponds to your digestive tract. Two inches above the wrist to the start of the wrist corresponds to
your heart. The wrist corresponds to your liver and the finger tips correspond to your brain .
Then if you put the water on your neck in the front and let the water run down your entire body
and hands, you will totally change all your cells . And if you let the water hit your chest and go all the
way down to your genitals and you stay under it for a while, you are totally changing the chemistry of
the blood from unhealthy to healthy. If you let the water hit your feet and m assage the right foot with
the left foot, and the left foot with the right foot, you are actually massaging your entire body . Stand
before a cold shower and massage your feet and your calves by yourself. Use yo ur feet to massage,
don’t use your hands. Then stand away from the water and using both hand s , massage your entire
body and let the body get hot. Then take a cold shower again and massage your body again . Do that for
about twelve to fifteen minutes . You should have a friend handy to pull you out . You will be in a totally
different space .
Your body will be totally rebuilt . Each organ will be rebuilt . How? When you take a cold shower,
yo ur blood rushes out to meet the challenge . This means all the capillaries open up and all deposits
have to go . Everything is cleaned; it is a very cleansing process . During hydrotherapy, the body is
challenged by the cold water and by massaging the body, it can meet this challenge and not feel cold.
Do you understand this? When you are under the cold shower, your body will feel the cold , right? But
when the blood and the capillaries are totally opened up to the maxim um, the body will not feel cold . I
repeat, it will n ot feel cold. And if you bring your body to that temperature where it can meet the cold by
its own circulatory power, then all you have to do is come out and totally towel yourself, p ut on warm
clothes , and put a blanket around you. Or if it is hot weather like it is here , use a big bath towe l .

Bath towels are for the hydrotherapists , not for you . It’s not a fashion . You don’t even know how
to use them . They are like blankets . Roll yo urself up in one . Then your body will become wild hot . All
the blood that is in the capillaries and in circulation will go back to the organs: the kid neys , the liver, the
spleen , the lungs-because each part of your body lives on its own blood supply which is regulated by
the beat of the heart . S o the organs will get a rich supply of blood like a crop getting a beautiful rain , and
then the crop grows up . In exactly the same way , this is how you can balance your health .
They didn’t know how to make a shower when they first did hydrotherapy . You are very lucky you
have modern showers . In ancient times there was nothing . They had to fill a tub that was about thirty to
forty feet above the gro u n d . It was huge and men had to fill it with water. it required about five hundred
men to create enough water pressure for the hydrotherapy . When the machine age came they used a
booster pump to create that effect. Have you ever taken a bath under a booster shower? It’s fun . They
take a pump that has a booster which comes through the shower head . It is so powerful , so wonderful;
it’s marvelous . We used to have a handle and a pipe and the pipe was flexibie . For somebody who lay
down under it, it had a tremendously soothing effect.
Now we have showers in every house , but the art of hydrotherapy is lost. Now a little pill can help
you, and you can be on your own again . That is fine , but the difference between people today and people
then is that tod a y people want to be healthy , but they are not afraid of being sick . In those days,
people were afraid of being sick; they never wanted to be unhealth y . That is how times have changed
for us; that’s what we are . Allopathic medicine is very effective . The chemical goes right in , right to the
spot and it takes c are o f you . But the unfortunate part of it is that it has its side effects .
Bod y cells recuperate the mselves in seventy-two hours . Sometimes they get delayed . Recuperation
becomes slower as you become older; it’s the time phase . But in hydrotherapy we believe youth is
permanent, and youth is permanent not because it’s God’s gift . Youth is permanent because we know
how to be young. It’s a challenge but people who have done hydrotherapy have seen that they have remained
young by their own virtue . I myself have seen my teacher, Sant Hazara Singh , remain ageless ,
so long as he did it .
By doing any exercise for hours , you cannot stim ulate your cell psyche to the extent that you can
with cold water . A n d the procedure is very simple . Take your hands, let the cold water fal l , and rub
them to the extent that they become hot under the ice cold water. And so with every part of the body;
let it go , let it be , and stimu late yourself. And this stimulation may look to you like a fanatic, painful attitude
, but that’s what it is all about. Some people do deep muscle massage , some people go to spas ,
and others do this or that . There are one million methods and nothing even comes close to this one .
There’s nothing like standing under ice cold water and making your body become hot. The word is
“hot . ” Normall y , in this therapy , we say to “heat yo urself, “- heat your neck , heat yo ur shoulders , heat
your elbows . Can you believe a guy standing under a shower doing this for two hours? But that’s how
they do it. And everywhere that the cold water hits , the blood will come . Everywhere you massage ,
rebuilding will occu r a n d the psyche of each cell of the body will be reconstructed .
Sometimes in your own life , you do not value your life . And then you cannot value it , because you
are old . So play no such games with yo urself; death will co me, don’t bother . Richness will come , don’t
bother . Poverty will come , no bother. Disease will come , n o bother . Bother for nothing. But, if you
have a strong-built mind, body and soul , everyth ing will come. All adversity will come , but i t won’t
to uch you , because nobody wa nts to pick a fight with a powerful man . Therefore , the saying in
hydrotherap y is , “shield yourself.” In hydrotherapy, they think that water is a fatherly shield , paanee
pitaa, and that anybody who can produce this shield that conquers the coldness of the water can conquer
death . Th at’s what hydrotherapy is based on . It’s a very simple thing . If I with my body can conquer
the chilliness of the water, I can take away the chilliness of my life .

Exercise Set for
The Sciatic Nerve
1 ) Stand up . Stretch the left arm straight out to the side .
Raise the right leg straight o ut to the sid e , as high as possible
, and lower it. Continue moving the leg up and down
once every 1 -2 seconds . Do not change sides . The arm is
held stationary . Continue for 2 min utes .
This exercise works on balancing the brain and stretching
the sciatic nerve.
2) Stand with the feet 1 8 inches apart . Extend both arms
up to exactly 60 °, elbows straight . Twist the whole body
from left to right. Move fast. Continue powerfully for 5
minutes .
This exercise works on the liver. The 60° angle of the
arms allows for the stimulation in this area to occur.
3) Stand 􀏹ith the arms extended up at 60°, palms flat
and facing forward, fingers spread and taut (A) . Alternate
the arms crossing in front of the face (B) and returning
them to the original position (A) . Move as fast as you can;
make yourself sweat. The eyes remain open throughout
the exercise . Contin ue powerfully for 4 min utes.
This exercise stimulates the meridian points in the arm.
4) Stand up . Raise the arms straight over the head with
the fingers interlaced into Ven us Lock . Inhale and bend
backward (A) , and then exhale and stretch forward (B) .
One complete cycle takes 2-3 seconds . Concentrate on
involving your whole body. C ontinu e for 4 minutes .
This exercise works on the rib cage.
5) Stand with the arms extended d irectly out to the
sides , elbows straight , palms down . Begin to rapidly
move the arms up and down within a 15° arc, in a flapping
motion . Your breath will regulate itself with the exercise
and become very deep and powerfu l . Continue
rhythmically, coordinating the movement with the breath
for 2 minutes .
This exercise is stimulating and prepares you for the
heavy exercises to follow.
6) Stand with your feet 24 inches apart. Put your hands
on yo ur thighs just above the knees . Arch the lower back
forward in Cow Pose . Move the buttocks up and down,
leaning the weight on the hands . Th e knees will fl ex . One
co mplete cycle takes 1-2 seconds. Contin ue for 2
minutes .
This exercise slowly adjusts the 3rd, 4th. 5th and 6th
lumbar vertebrae.

7) Sit down w ith b oth the legs and arms extended
straight out in front, parallel to the ground (A) . Inhale ,
exhale and stretch forward (B) , keeping the lower back
arched back as in Cat Pose , arms parallel to the ground .
One cycle takes 2-3 seconds . Continue for 2 minutes .
This exercise applies pressure to the lower back.
8) Remain sitting with the legs straight out in front of
you . Lock both hands under the left knee and rapidly
begin to raise the leg all the way up and all the way down ,
keeping it straight . One complete cycle takes 2 seconds .
Continue powerfully for 1-2 minutes . Then repeat the exercise
on the opposite side for 1-2 minutes .
This exercise works on the colon and l iver.
9) Sitting with the legs extended , lean back resting on
your hands; elbows slightly bent. Raise both legs 18 inches
and begin an alternate p ush-pull motion , bending
the knees , and keeping the line of motion parallel to the
ground . Move quickly; the body will get warm . Continue
powerfully for 3 minutes . ——
This exercise stimulates and adjusts the hips. It is recommended
especia/ly for women to do before they get out of
􀇅ed in the morning. It has been said that this exercise
keeps one youthful.
10) Sit in Easy Pose . Inhale a n d exten d the arms straight
1p making the hands into fists ([\) . Exhale and bring them
down to the sides at shoulder height with the fingers
)pened (8). One cycle takes 2 seconds . Continue for 2
ninutes.
fhis exercise works on circulation.
l1) Come into Frog Pose , a squatting position with the
.\eels off the ground and touching each other, and the
finger tips placed on the floor in front of you . Roll your
lead completely around o n your shoulders , letting the
.hin touch the chest. Continue for 1 minute.
This exercise works on the spine and the lower back.
2) Remain in Frog Pose . Start with the fingertips placed
on the floor in front of you (A) . Alternately raise the
<>!bows all the way up making the hands into fists (B) , and
1en lower them back down . One complete cycle takes
–3 seconds . Continue for 2-3 minutes .
This exercise works on the shoulder area.

1 3) Shavasana (Corpse Pose) . Lie on your back with
your arms at your sides , palms up, ankles uncrossed and
eyes close d . Let the body go dead . Completely relax the
body systematically part by part, beginning with the feet
and continuing on up to the head . Make the breath long
and deep. Concentrate at the third eye point. Feel young
and beautiful. Continue to deeply relax for 5 minutes .
14) Remain on the back and bend your knees , keeping
your feet on the floor, heels together. Bring the knees
together (A) , and then spread them apart towards the
floor , with the heels still touching (B) . Move as fast as yo u
can. Continue this flapping motion for 2 minutes .
This exercise adjusts the hips.
1 5) Lying on your back, hug your knees and draw them
to your chest . Slowly bring your nose up to your knees ,
and then lower it back down (4 seconds up , 4 seconds
down ) . Continue for 3 minutes .
This exercise stimulates the thyroid .
1 6) Sit in Easy Pose . Place the right palm over the left
hand in front of your chest , both palms facing down .
Your arms are parallel to the ground and the spine is
straight. Look at the tip of the nose and with the tip of the
tongue chant Har, Har, Har . . . . continuously (8 repetitions
of Har every 4 seconds) . Continue rhythmically for
2 minutes . Then begin to draw the navel point in towards
the spine each time the tip of the tongue touches the upper
palate on Har. Continue for 2 more minutes .
17) Remain in Easy Pose , same position as number 16.
Inhale , hold the breath and puff out the cheeks as fully as
you can. Breath through your nose and keep the cheeks
puffed out, releasing a little more air into your mouth after
each inhale . Increase the pressure . Continue for 1-2
minutes . Then with your cheeks still puffed out and the
head stationary begin to move your eyes·left, right, up and
down, contin uing the breath for 1 min ute more.
This exercise increases circulation to the eyes and cheeks.
It is good for the complexion because it flushes all the cells
in the face. It rejuvenates those cells which typically get
very little blood circulation.
·
18) Sit in Easy Pose . Press your palm against the side of
your head and resist with your n eck muscles . Use a maximum
pressure . Alternately press to the right and left side
(2 seconds to each side). Continue for 2-3 min utes .
This exercise will keep your neck in proper alignment.
19) Relax. Sing any song of your choice and relax into it.