WORKING THE TOTAL SELF

Exercise 1. Stand up and raise the arms straight up over the head with the hands interlocked and the first finger pointing straight. Begin bending slightly back and then forward, balancing on the second
vertebra (1). You will feel the
entire pressure on your calves if
you are balanced. Continue for 3 minutes.
Exercise 2. Still standing, bend forward and let the arms extend out to the sides with the fingers stretching
apart. Hold for 3 minutes with long, deep breathing
Exercise 3. Stand in the same position
as in exercise 1. Bend to the
right side and hold for 3 minutes
with long deep breathing. Then bend
to the left side and hold for 3 minutes
Exercise 4. In the same position, begin rotating to the right in a complete circle

grinding on the buttocks.
Bend as far as possible in each direction (see 1 & 3). Continue for 3 minutes, then repeat exercise rotating to the left.

 

 

 

 

 

Exercise 5. Stand with the legs
about lE inches apart and the arms
parallel to the ground, palms down.
Twist from side to side, inhaling to
the left and exhaling to the right
Continue 3-5 minutes.
Exercise 6. Standing in the same
position, raise the arms up to 600 •
The hands are in Gyan Mudra (Ga).
Begin lowering the torso by bending
the knees. Do not squat completely
to the ground (6b). Continue this
motion for 3 minutes.
Exercise 7. Now bring the heels
together and continue in the same
motion (7a-7b). Begin chanting
SA as you go down, TA as you come up, NA as you go down, and MA as you come up. Continue for 3 minutes.
Exercise 8. Come into Triangle Pose and raise the left leg up (8). With long, deep breathing, hold this position for 2 minutes. Switch legs and then repeat each leg one more time.
Exercise 9. In the same position, begin kicking the buttocks with the raised leg (9). Continue for 1 minute
with each leg.

 

 

 

 

 

 

Exercise 10. Come down on your
hands and knees. Lift the lower
half of the legs up in the air and
cross them. Begin criss crossing
the legs in a rapid motion
Continue for 3 minutes.
Exercise 11. Come into Camel Pose
Continue for 3 minutes with
long, deep breathing.
Exercise 12. Lie on the stomach.
Cross the legs at the heels; place
the fists under the groin, and lift
the legs up coming into Locust Pose
Continue for 3-5 minutes.
Relax for one minute.
Exercise 13. Come into Bow Pose
After one minute, begin rolling
on the stomach for one more minute.
Exercise 14. Sit in Easy Pose. With the hands on the knees, begin rolling the torso in complete circles on the buttocks  As you go forward,
the spine straightens, as you go backwards, it relaxes. Continue 52 times in each direction.

 

 

 

 

 

 

 

 

Exercise 15. sit on the heels. Make the hands into fists with the thumbs inside (lSa). Powerfully pull one arm back while the other extends forward. As each arm is extended its full length, the fingers open up as if they were grabing something. They close quickly and then pull very powerfully
towards the body (lSb). Continue alternating arms for 3 minutes.
Exercise 16. Sit on the heels with the hands on the knees. Begin raising
the arms up behind the head and back down to the knees (16). Continue
for 3 minutes.
Exercise 17. Sit in Easy Pose. The hands are in gyan mudra and raised up above the head (17). Begin chanting: SA RE GA MA PA DA NI SA in an ascending major scale, andSANIDAPA MA GARESAina descending major scale. Continue for 5-10 minutes.
Exercise 18. Sit in Easy Pose. Cross the hands over the chest. They are just outside the armpit. The chin is tucked down (18). In this position, chant: Gobinda Gobinda, Hari Hari for 3-5 minutes.

 

 

 

 

 

 

COMMENTS:
This set is a complete workout of the self. Exercises 1 to 3 build the aura and circulation. Exercises 4 and 5 balance the aura and sexual energy. Exercises 6 to 12 stimulate the pranic functions and loosen the spine. Exercise 13 rebalances the entire auric circulation and takes you into a deep meditation that gives you a sense of security and that activates your self healing capacities.

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INDEX
Adi Mantra, 2
Anger, 5, 10
Apana, 5, 10, 24
Attachment, 5
Aura, 7, 23, 33, 41
Back, 33
Beauty, 27
Bow Pose, 39
Brain (centers), 13, 23, 35
Breath, 35
Breath of Fire, 2
Calm, 12, 36
Camel Pose, 31, 39
Camel Rock, 6
Cancer, Breast, 33, 34
Celibacy Kick, 22
Celibate Pose, 8
Centering, 1, 34
Chakras, 10, 17
Cobra Pose, 21
Communication, 33
Constriction, 5
Diaphragm, 33
Digestion,S, 7, 12, 17, 19, 23, 33
Disease, 5
Ego,S, 13
Electromagnetic field, 23, 33
Elimination, 23, 24
Emotionality, 33
Eyes, 10, 28
Fatigue, 23
Fever, 29
Full moon, 28
Future, 12, 28
Frog Pose, 5
Glands, 25. 27, 35
G:lBINI.::lr\ GJBDIDA HARI HARI, 40
Gyan Mudra, 2
Healing, 28, 29, 34, 41
HEALTHY AM I, HAPPY AM I, HOLY AM I, 22, 35
Heart (center), 7, 10, 17, 33
Hip bones, 34
Imagination, (projected), 12
Jesus, 36
Jupiter finger, 36
Kriya, 12
Kundalini, 7, 10
Lotus Pose, 22, 23
Lunar fast, 25
Lungs, 34
Menstruation, 33
Mental projection, 7, 17, 23
Mercury finger, 36
Metabolism, 13
Mound of Mercury, 30
Mulabandha, 11
Muscular coordination, 23
Nam, 24
Navel point, 10, 33
Neutrality, 26
ONG, 10, 27
ONG NAMa GURU DEV NAMa, 1
Past, 12
Pineal gland, 35
Pituitary gland, 35
Possession, 5
Power, 27, 29
Prana, 5, 10, 24
Prayer, 24
Present, 12
Psychic capacities, 28
RA MA DHA SA SA SE SO HUNG, 13,24
SARASWATI, 24
SA RE GA MA PA DHANI SA-SANI
DHAPAMAGARESA, 40
SARE GAMAPADHANISATANA MA
RA MA DHA SA SA SE so HUNG, 24
SATANAMA,28, 38
Sat Kriya, 11
Saturday, 17
Saturn finger, 36
Sciatic nerve, 33
Self-observation, 12
Sex energy, 5, 12, 17, 19, 33, 41
Shoulders, 33
Silver Cord, 7
Siri Gaitri Mantra, 14, 29
Sitali breath, 21, 29
Solar plexus, 7
Soul, 12
Spine, 41
Subconscious mind, 28
Sun finger, 36
Tapa, 7
Tension,S, 23
Throat (center), 17
Thyroid gland, 7, 27
Vac Siddhi, 28
Venus Lock, 1, 9, 30
Wahe Guru, 26
Weight (reduction), 25, 33
Youth, 27