Yoga Meditation

Sit with a straight spine in a comfortable cross-legged position. Pull the elbows in and the shoulders back, creating a pressure on the spine between the shoulders and the nape of the neck (1). Place the thumbs over the Sun and Mercury (third and fourth) fingers, extending the Jupiter and Saturn (index and middle) fingers straight upward (2). The hands …

Sit in any easy form that keeps the spine perfectly straight. Bring the mental focus to the brow point. Take a deep full breath and inhale through the nose. Hold the breath by suspending the chest. Silently repeat 3 times the mantra: HEALTHY AM I HAPPY AM I HOLY M I As you exhale repeat the mantra out loud. Each …

 Exercise 2. Sit in Easy Pose and join the hands in Venus Lock behind the head (2). Like a grinding wheel roll the total spine around on the hips by working the abdomen. Roll down to the bottom and around in deep circular motions. Continue for 3 minutes. Exercise 1. sit in Easy Pose and extend the arms out parallel …

Sit with a straight spine in a comfortable crossleged position (I). Take the tongue and roll it into a “v,” with the tip just outside of the lips (2). Inhale deeply through the rolled tongue, exhale through the nose. Continue for a minimum of two to three minutes.           COMMENTS: This Kriya gives you power, strength, …

Sitting in Easy Pose and with the spine straight, place the hands in receptive Gyan Mudra. Raise the arms as though you were being held up. Concentrate at the third eye point, between the eyebrows at the root of the nose. Slowly and rhythmically chant the mantra WAHEGURU, broken up into the syllables: WA HE GU RU Continue for 11 …

Sit up straight, with the hands in Gyan Mudra. Inhale deeply and in a single breath chant: SARE GA MA PA DHA NE SA TA NA MA RA MA DASASASESO HUNG This mantra is chanted as in a normal major scale (DO RE MI FA… ) Begin with a low note to enable you to complete the nineteen components of …

Exercise 1. Sit in Easy Pose. Put the right hand in the lap. Lift the left arm up to the side at 600 , fingers together. With the palm facing up, stretch the fingers and pull the wriEt downwa.rds (la). Keep elbow and spine straight. Pull back as far as possible. ·It will put a pressure on the elbow muscles. …

Sit in easy pose with a straight spine. The finger pads are all touching (1). (This is known as a praying mantis hand in the martial arts.) The fingers are then placed in the underarm area (2). This will force the spine to become very straight. The chest is out, and the chin is pulled in slightly. Close the eyes …

  Exercise 1. Sit on the heels with palms down on the thighs (la-lb). Flex the spine forward and back rhyLh­ mically. Begin the Breath of Fire. The spine will move slower than the breath, keeping an even pace. Con­ centrate at the brow point. Conti­ nue for 3 minutes, then inhale, hold, and relax the breath. Exercise 2. Immediately …

Exercise 2. Then, place the arms out from the sides, parallel to the ground, with the palms facing up (2a). Inhale for 6 counts rising up straight from the knees. Hold this position (2b) and the breath for 12 counts. Slowly exhale, taking 6 counts to lower yourself back down on to the heels. Repeat this cycle 7 times, on …