Work on the r5’yche Through the Spine

December 5, 1995

1. Sit in Easy Pose with your elbows bent, upper arms resting alongside the rib cage, and forearms pointing upward. Your palms face forward with the fingers spread. The fingers are straight and slightly stiff Keep your palms facing forward as each hand moves in a small, V-shaped arc toward the center of the body and back out to the starting position at the sides. The thumbs do not touch in the center. Move fast. Close your eyes. Move at the speed of three in-and-out movements per second. The whole spine will move vigorously if you are doing the movement correctly. 6 Minutes.

To finish: inhale, hold your breath 10-15 seconds while you make fists of your hands and squeeze your entire body. Exhale. Repeat this sequence two more times.

This exercise will equalize the Tattwas in the body. Your circulation will be stimulated and the serum in your spine will rise.

2. Sit in Easy Pose with your elbows bent, upper arms alongside the rib cage, and forearms parallel to the ground. The right palm faces upward to the heavens and the left palm faces downward to the earth. The hands are slightly stiff Move your forearms alternately a few inches up and down. When the left arm moves upward, the right arm moves downward and so on. This movement must be so powerful that your whole body shakes.The central core of your body must move about one inch with the power of the movement of your arms. Move vigorously. 4 1/2 Minutes.

To finish: Inhale, hold the breath 10 seconds, while you lock your back molars and squeeze your jaws. Exhale. Repeat this sequence two more times.

This exercise may be painful for those who have a tendency toward arthritis, but it can help alleviate that condition. It also aids digestion. You will develop a special breath for the last 15 seconds of the exercise if you are doing it correctly.

3. Sit in Easy Pose with your elbows bent, upper arms along rib cage and the forearms pointing upward. Place your thumbs on the mound of the Sun finger and make fists of your hands. Your fists face forward. Moving from the elbow, revolve your lower arms and hands in small inward circles toward the center of your chest. As you revolve your fists pull your shoulders back so that your shoulder blades come together and your chest is opened up. Then, while still making the circles, relax your shoulders forward. Alternate pulling the shoulders back for maximum stretch and relaxing them forward as you continue to make rapid inward circles with your fists. Close your eyes and move fast. 1 1/2 Minutes.

This adjusts the ribs and gives more oxygen ro the blood. Inhale deeply and move gracefully into the next exercise.

4. Sit with your elbows bent and the forearms about shoulder height. The palms face downward. The right palm is over the left at the center of the body with about 4 inches of space between the hands. Close your eyes, breathe slowly and deeply, becoming calm and thoughtless. Give a rest to your intellect. Listen to the tape of “Sat Nam Wahe Guru #2″by Jagjit Singh and meditate on your essence. After 3 Minutes, begin chanting in a whisper along with the tape. Use the tip of the tongue along the upper palate, hissing the “S” sound with the force of the breath. Whisper the chant for 6 more minutes.

To finish: Inhale through your mouth slowly and deeply with a hiss and exhale through your mouth slowly and deeply with a hiss. Repeat this breath two more times.

As a regular practice, do each of these exercise for 3 minutes early every morning, instead of sleeping.