Exercise Set for Relaxation and Releasing Fear

1) Stand up . Bend forward from the waist , keeping th e
back parallel to the ground. Reach behind you and with
your hands hold on to your calves or wherever you can
comfortably reach to maintain your balance . Begin to flex
the sp ine as in Cat/Cow Pose . Inhale and flex the sp ine
downwards as if someone were sitting o n your back .
When the spine is pressed downwards the neck is arched
up . Then exhale a n d flex your spine in the opposite
direction , bringing the chin to the chest. Use the hands ,
knees and feet as a firm base of support for the spine to
move upon . The legs m ust remain straight . Contin ue
rhythmically coordinating the movement with the breath
for 7 min utes .
This exercise works on the kidneys and liuer.
2) Remain standing and p lace the hands o n the hips .
Rapidly begin to rotate the torso from the waist in large
circles . Continue this twistin g m otion p owerfully for 9
min utes .
This exercise rejuvenates the sple e n and liu e r. You may
feel nauseo us as the liuer releases toxins .
‘3 ) Sit in Easy Pose . Mak e fists o f your hands a n d place
hem in front of you as if you were grasping a steering
..vheel . Begin twistin g the body powerfully from side to
side . Twist to your m aximum . Keep the elbows up and let
he neck move also . Contin u e for 4 min utes .
rhis exercise works o n and exercises the kidneys . The
neck m ust moue in order to release the blood supply to
i e brain .
‘t) Remain sitting in Easy Pose . Exten d the arms up at a
h0 ° angle , palms facing up , fingers straight and th umbs
Ktended out. Begin to ope n a n d close the hands rapidly ,
vlinging the tips of the fin gers to the base of the palms .
C o ntin ue for 7 minutes .
h is exercise breaks up deposits in the fingers and
·events arthritis. If y o u already haue arthritis, it w ill work
on removing it.

5) Sit in Easy Pose . Exten d the arms out to the sides
p arallel to the ground . Make fists of the hands with the
thumbs tucked insid e the hands touching the fleshy
mound below the little finger . Inhale through the mouth
an d flex the elbows , bringing the fists to the shoulders . As
yo u exhale through the mouth, straighten the arms out to
the sides . Move rapidly a n d breathe powerfully. Con tin
ue rhythmically , coordinating the movement with the
breath for 6 minutes.
This exercise removes tension from the neck and purifies
the blood . In this exercise your fea rs will leave you when
you powerfully project out on the exhale.
6) Sitting in Easy Pose assume the same hand position
as in exercise 5 , with the palm side of the fist facing
down . Stretch the arms out straight in front of you. Begin
rotating the fists in small circles , the left fist counter
clockwise, the right fist clockwise at the level of your heart
center. Keep the elbov •s straight and fists tight . Move the
shoulder b lades and the muscles underneath the
shoulder area. Contin ue powerfully for 2 minutes.
This exercise adjusts the muscles under the breasts . If this
area is tight, it makes you very uptight.
7) Sit in Crow Pose , a crou ching position with the knees
drawn into the chest and the soles of the feet flat on the
floor. Keep the spine straight. Make fists of the hands
with the thumbs out , and place them at the level of your
neck for balance . Keeping the hands stationary , inhale
and stand up. Exhale. and lower yoursel f back down to
Crow Pose . Continue for 3 minutes.
8) S ita/i Pranayam : Sit in Easy Pose a nd place the
hands on the knees. Keep the spine straight. Curl the
tongue and protrude it slightly past the lips. Inhale deeply
and smoothly through the tongue and mouth . Exhale
through the n ose. Make the breath long a n d heavy . After
4-5 minutes , play the Dukh Bhanjan tape if availablE:
and meditate on the healing vibrations of the Golden
Temple 1 and the sound current of the shabad (words) .
Keep breathing rhythmically , coordinating your breath to
the music. Continue for 2 min utes.
Sitali Pranayam is effe ctive against anger, bad moods and
temperament. If your mouth becomes bitter, that means
you have bad breath, but it is being cleaned out as you do
this pranayam. This shabad, “Dukh Bhanjan “, was sung
in praise of that place where many were healed by a sip
and dip in the nectar tank at the Golden Temple. 1
9) Continue listening to the tape. Sit in Easy Pose and
raise the arms , curving them upwards. Close your eyes
and rhythmically move your body to the music. Move as
your body feels . Stop thinking and move with the beat. If
you can bring your body into exact rhythm with the
music , you can· go into a state of ecstacy . Continue for 10
minutes .

10) Sit on the heels in Rock Pose . Place the hands on
the thighs (A) . Listen to the Jaap Sahib tape . Begin
bowing th e forehead to the floor to the Namastang
rhythm (B) , bowing 4 counts a n d resting 1 with the
m usic. Without the tape the movement is done to 10
beats as follows : down on 1 , up on 2 , down on 3 , up on
4, down on 5, up o n 6 , dow n o n 7 , up on 8, and stay up
for beats 9 and 10 . Continue for 8 min utes .
This exercise done in Rock Pose has been kno wn to heal
any rock formations in the body such as kidney and gall·
bladder stones.
1 1) Sit in a meditative pose . Let yourself become calm
and together. Feel that yo u are going to achieve God’s
light in you . Totally remove a n y d ifference between
yo urself and God . Lock the hands behind the back of the
head , elbows out to the sides a n d apply pressure , keeping
the spine straight. Close yo ur eyes and begin chanting
aloud with the Jaap Sahib tap e . Copy the very essence
of it and feel the vibrations going through yo ur h ands to
the back of the head a s you chant. If the tape is not
available breathe long and gently in this position . Continue
for 8 min utes . Relax .
This exercise done in Rock Pose has been known to heal
any rock formations in the body such as kidney and gallb
ladder stones .