This is known as the thousand-petalled lotus. It carries, when opened up, a powerful positive charge, in polarity with the negative charge at the base of the spine. This polarity creates the voltage so that energy can flow up the spine, and also generates the magnetic filed.  Here is the channel through which divine inspiration comes to help us realize our full potential as human beings:  to live as God-conscious beings on this earth.

Sit in celibate pose:  (buttocks between the heels) with hands in venus lock behind the back.  Inhale and come up onto your knees, exhale and come back down.  Slowly increase the rhythm and breathe deeply (1-3 mins.)  If you experience dizziness after the exercise, bring the forehead slowly to the ground and relax for 5 minutes.  Helps balance the pineal gland, the lungs and shrunken sciatic nerve.

Sit with both legs stretched out, leaning back to 60 degrees, supported by the hands.  Let the head fall back, close the eyes and gaze back into the four corners of the skull, breathing slowly and restfully.

 Sit in easy pose, lock hands together in bear grip and bring them 2 inches above the top of the head.  Pull the hands with a firm, steady pressure, concentrating on gathering the light of pranic energy at the crown centre.

 Be on your hands and knees, extend the right leg back and up at a 45 degree angle, focus at the top of the head and do breath of fire for 2 minutes.  Repeat with the left leg.

 Sit on the heels, with hands on shoulders.  Raise the elbows and shoulders as high as you can with the inhale, lower them with the exhale.  Continue for 1 minute. 

Sat Kriya for 5 minutes, ending off with 3 long breaths, applying Mul Bhand and concentrating at the top of the head at the end of each exhale.

Scissors:  lay on your back, with the legs between 6” and 1 foot off the ground.  Scissor the legs back and forth parallel to the ground with the breath.  This helps regenerate brain cells.

 Easy pose:  intertwine the fingers but point the Jupiter (index) fingers up and place the hands a few inches above the top of the head.  Breath of fire for 1 minute.  Then, without stopping the breath, open the hands and spread the arms out to a 60-degree angle.  Breath of fire for another minute.  Then, inhale, exhale and apply Mul Bhand concentrating at the top of the head.

This is an example of a meditative yoga kriya that uses mantra. Physically, the set is total workout for the thyroid, pituitary and pineal glands. It also works on the subtle body, that part of your being that understands beyond the obvious. When the subtle body is strong, you are calm and masterful.

In each of the first five exercises, the mantra used is Wha (use the lips to create the sound water makes as it pours from a bottle), a soft, almost inaudible hay, then Guru (g’roo, softly rolling the sound of the r off the roof of the mouth). Wahe Guru is the expression of indescribable ecstasy, of union with the Infinite.

Chair Pose: With the legs shoulder-width apart, bend the knees into a semi-squat with the back parallel to the ground. The hands grasp the heels firmly. Keep the spine straight throughout. The neck is in line with the spine and the head faces the floor. Turn the head to the left, so the chin comes over the left shoulder and chat Wahe. The turn the head to the right with the chin coming the right shoulder and chant Guru. Alternate at a moderate pace to make a continuous sound current of Wahe Guru, Wahe Guru, Wahe Guru. Continue 1 to 3 minutes. Inhale, exhale and relax the pose.

Backward Lean: Stand up with the feet shoulder-width apart. Put the hands on the hips (where you back pants pockets would be) and lean backwards. Keep the legs straight, with unlocked knees. Let the head fall back. Turn the head to the left with Wahe, to the right with Guru. The head moves in an arc. Continue for 1 to 3 minutes. Inhale, exhale and relax.

Forward Lead: Stand with feet shoulder-width apart. Bend forward slightly, hands resting on the thighs, close to the knees. The spine is straight throughout. With the shoulders relaxed, stretch the neck outward and tilt the chin slightly upward. Turn the head to the left with Wahe and to the right with Guru. Continue for 1 to 3 minutes. Inhale, exhale and relax.

Upward Stretch: Still standing with the feet shoulder-width apart, stretch the arms straight overhead with the fingers spread apart. Keep a full upward stretch. As you chant Wahe, keep the feet flat on the ground. On Guru, rise up to the toes. Continue up and down for 1 to 3 minutes. Inhale, exhale and relax.

Sphinx: Sit on the heels. Place the palms flat on the floor just in front of the knees. The spine and arms are straight, looking like a sphinx. Stretch the neck out of the shoulders, which relax downward. In this position, chant Wahe. Then, still keeping the spine somewhat straight, bend forward, touching the forehead to the ground, and chant Guru. Continue for 1 to 3 minutes. Then inhale, exhale and relax.

The next two exercises use the bij, or seed, mantra, sa ta na ma. These are the nuclear
Sounds of the mantra Sat Nam, which translates as “Truth-Identity” or “Truth is our identity.”

Meditation: Sit in Easy Pose with the spine straight. The hands are in Gian Mudra. Begin to whisper the bij mantra: sa ta na ma. Continue for 1 to 2 minutes, then chant loudly for 1 to 2 minutes more.

Spine Flex: Immediately after meditation, sit on the heels with the palms on the thighs. Begin flexing the spine and chanting in a powerful whisper in the following way: As you arch the spine forward, chest out, chant sa; as you curve back, and shoulders come forward, chant ta. Again, arch forward for na, and back for ma. Continue for 1 to 3 minutes. Inhale, exhale and relax on the back.

Meditation after this kriya brings the realization that we are channels for truth, and that to maintain grace in the most ungraceful moments is the true human worth.
Wahe Guru Subtle Body Kriya

This is an example of a meditative yoga kriya that uses mantra. Physically, the set is total workout for the thyroid, pituitary and pineal glands. It also works on the subtle body, that part of your being that understands beyond the obvious. When the subtle body is strong, you are calm and masterful.

In each of the first five exercises, the mantra used is Wha (use the lips to create the sound water makes as it pours from a bottle), a soft, almost inaudible hay, then Guru (g’roo, softly rolling the sound of the r off the roof of the mouth). Wahe Guru is the expression of indescribable ecstasy, of union with the Infinite.

Chair Pose: With the legs shoulder-width apart, bend the knees into a semi-squat with the back parallel to the ground. The hands grasp the heels firmly. Keep the spine straight throughout. The neck is in line with the spine and the head faces the floor. Turn the head to the left, so the chin comes over the left shoulder and chat Wahe. The turn the head to the right with the chin coming the right shoulder and chant Guru. Alternate at a moderate pace to make a continuous sound current of Wahe Guru, Wahe Guru, Wahe Guru. Continue 1 to 3 minutes. Inhale, exhale and relax the pose.

Backward Lean: Stand up with the feet shoulder-width apart. Put the hands on the hips (where you back pants pockets would be) and lean backwards. Keep the legs straight, with unlocked knees. Let the head fall back. Turn the head to the left with Wahe, to the right with Guru. The head moves in an arc. Continue for 1 to 3 minutes. Inhale, exhale and relax.

Forward Lead: Stand with feet shoulder-width apart. Bend forward slightly, hands resting on the thighs, close to the knees. The spine is straight throughout. With the shoulders relaxed, stretch the neck outward and tilt the chin slightly upward. Turn the head to the left with Wahe and to the right with Guru. Continue for 1 to 3 minutes. Inhale, exhale and relax.

Upward Stretch: Still standing with the feet shoulder-width apart, stretch the arms straight overhead with the fingers spread apart. Keep a full upward stretch. As you chant Wahe, keep the feet flat on the ground. On Guru, rise up to the toes. Continue up and down for 1 to 3 minutes. Inhale, exhale and relax.

Sphinx: Sit on the heels. Place the palms flat on the floor just in front of the knees. The spine and arms are straight, looking like a sphinx. Stretch the neck out of the shoulders, which relax downward. In this position, chant Wahe. Then, still keeping the spine somewhat straight, bend forward, touching the forehead to the ground, and chant Guru. Continue for 1 to 3 minutes. Then inhale, exhale and relax.

The next two exercises use the bij, or seed, mantra, sa ta na ma. These are the nuclear
Sounds of the mantra Sat Nam, which translates as “Truth-Identity” or “Truth is our identity.”

Meditation: Sit in Easy Pose with the spine straight. The hands are in Gian Mudra. Begin to whisper the bij mantra: sa ta na ma. Continue for 1 to 2 minutes, then chant loudly for 1 to 2 minutes more.

Spine Flex: Immediately after meditation, sit on the heels with the palms on the thighs. Begin flexing the spine and chanting in a powerful whisper in the following way: As you arch the spine forward, chest out, chant sa; as you curve back, and shoulders come forward, chant ta. Again, arch forward for na, and back for ma. Continue for 1 to 3 minutes. Inhale, exhale and relax on the back.

Meditation after this kriya brings the realization that we are channels for truth, and that to maintain grace in the most ungraceful moments is the true human worth.

Easy pose.  Breathe deep and restfully, gently, rapidly tapping the heart centre in the middle of the chest with finger-tips.  Gradually increase intensity, hit with knuckles, then gradually decrease intensity again, fading out.  Be aware of the kind of energy that focuses here, try consciously to release some of it outwards.  3 minutes.

 Easy pose, stretch left arm straight up, right arm in gyan mudra, breathe long and deep at first shallow, gradually making breath deeper – 1 ½ minutes.  Repeat with right arm 1 ½ minutes.

 Still in easy pose, stretch both arms up, fingers spread wide, tense, breathe very long and deep 1 minute.  Maintain position, relax arms, fingers, continue long deep breathing, circulate the breath through whole body, 1 minute.

 Lie on your back, inhale with mental sound SAT, raising right arm and left leg to 90 degrees: exhale on mental sound NAM, lowering down arm and leg.  Repeat in similar way with other arm and other leg, continue alternating, powerful breathing, 10 minutes.  Meditate on a little flame in the heart.  All the blood will get circulated through the whole circulatory system twice.  Relax for three to five minutes in corpse pose, feel beating of the Universal Heart.

 Sit on your heels, stretch the arms up to 60 degrees, pull the shoulders back, fold the fingers over onto tops of palms, point thumbs straight up, concentrate at third eye point.  Do vigorous breath of fire, 6 minutes.  This exercise is called “ego eradicator”, because you must surrender to your higher strength in order to complete it.  In the last thirty seconds, imagine a rainbow forming between your thumbs, then inhale deep and bring the thumbs together over head, exhale and stretch.  To end, inhale, exhale and let arms come down, clasped in Venus lock in lap.

 Lie on your back and laugh with the universe.

 Trea Kriya.  This is a very powerful laya yoga kriya.  Sit on left heel, with right foot on left thigh; hold right foot with hands, right knee off the ground.  Chant long and clear ONG, pull navel point in sight, concentrate there; then chant SOHANG several tones higher, releasing navel point and letting the energy flow up to the heart centre, concentrating there.  10 minutes.  Optimum 31 minutes.

 Meditate with palms at heart centre, pray for the peace of all humanity, projecting rays of light from the heart centre.

1. Sit in easy pose.  Make an antenna of the right hand fingers and block the right nostril with the thumb.  Begin long deep breathing through the left nostril for 3 minutes.  Inhale – hold for 10 seconds.

2. Repeat the first exercise, but use the left hand and breath through the right nostril.  Continue for 3 minutes.  Inhale – hold for 10 seconds.

 3. Inhale through the left nostril and exhale through the right using long deep breaths.  Use the forefinger and the little finger to close alternate nostrils.

4. Repeat exercise 3 except inhale through the right nostril and exhale through the left.

5. Sit in easy pose with hands in gyan mudra.  Begin breath of fire.  Totally center yourself at the brow point.  Continue with a regular powerful breath for 7 ½ minutes.  Then inhale, circulating the energy.  Relax or meditate for 5 minutes, then chant long “Sat Nam.”

 COMMENTS:

             This set opens the pranic channels and balances the breath in the two sides of your body.  It is often practiced before a more strenuous, physical kriya.  It is also great to do alone whenever you need a quick lift and a clear mind.

Being neutral means being centered in the midst of everything.  It means that you are awake, aware, alert, centered, prepared and conscious in the middle of everything and everywhere. 

 This kriya will help you develop the sense of being invincible.  It requires mental strength to hold the positions.  Your nervous system and glandular system will become stronger and so will your mental focus.  Remember to breathe long and deep during the exercises. 

 Exercise 1

Sit up tall with your legs stretched out in front of you

Toes are pointed up

Bring your arms up to shoulder level, parallel with your legs

Turn your palms inward to face each other

Close your eyes and focus at your brow point

Hold this position and breathe long and deep

3 minutes

 Exercise 2

Lie down on your mat

Inhale your arms and legs up to a 90 degree angle

Turn your palms inward to face each other

Close your eyes and focus at your brow point

Hold this position and breathe long and deep

3 minutes

 Exercise 3

Remain lying on the mat 

In this exercise you will be bringing your legs parallel to your chest

Inhale your knees to your chest

Bring you hands to the top of your buttocks and use your hands to bring you legs parallel to your chest

Balance here

Bring your arms up above your head and turn your palms inward to face each other

Close your eyes and focus at your brow point

Hold this position and breathe long and deep

3 minutes

 Exercise 4

 Come to standing at the back of your mat

Inhale very deeply

As you exhale, bend at the waist until your back is flat

Your arms are hanging parallel to your legs

Palms are turned to each other

Head is up

Close your eyes and focus at your brow point

Hold this position and breathe long and deep

3 minutes

Here is a short and powerful series of Yoga techniques for couples, incorporating movement, breath, energy, focus and projection, for love:

 Step One:   Sit opposite your partner. Bring your hands to the centre of your chest, with your palms touching.  Reflect and call on the creative consciousness and universal wisdom within you. Breathe slowly, through the nose.  Continue for three minutes.

 Step Two:  Sitting on your heels, face your partner. Stare in to their eyes without blinking. Radiate love. See your Self in the other person’s eyes. Continue for one minute. With some practice you can expand this for up to fifteen minutes, but not more. There is a discipline to each step that must be respected.

 When looking into the eyes of your partner, project love and divine light. Project humbly. For example, you might mentally and silently speak, “I am nothing, you are great”. This is not a statement of co-dependency. Instead, let it serve to open your heart to let love flow, a real love, an experience of selflessness within your Self. You can project any loving thoughts or positive affirmations. When you are done, take a deep breath and relax as you move to the next step.

Step Three:  Stand up facing your partner. Join hands and look into each other’s eyes, projecting divine love.  Continue for one minute. When you are done, take a deep breath and relax as you move to the next step.

Step Four:  Hands still joined, squat down together, keeping your feet flat on the ground, with your buttocks close to or on the ground. Inhale deeply through your nose as you rise  to standing, eyes locked with your partner. Hold the breath in for a moment. Then exhale as you squat down together. Then hold the breath out for a moment. Repeat the stand-inhale-hold-squat-exhale-hold five times.

Step Five:  Once more, sit on your heels, facing your partner, look into each other’s eyes. Inhale through your nose. Hold the breath in for a moment.. Then exhale deeply through the nose; hold the breath out for a moment. Repeat five times. Then relax.

Step Six:  Upon completion, stretch up. Twist your body from side or side. Then bring your palms together again as you did in step one, look into the eyes of your partner and say, “thank you”. Bow to your partner.

1.  This exercise is sometimes called the Ego Buster or Ego Eradicator because it tests your limits.  When you feel like putting your arms down, the breath at the navel helps you to keep up longer.  The purpose is to energize you.

 Sit in Easy Pose.  Bring your arms up at a 60-degree angle out to the sides.  Curl you finger tips onto the pads (also known as the mounds or mounts) at the top of the palms, just before the fingers begin.  Thumbs point straight up. Breath of Fire 1 to 3 minutes.  Keep your arms straight. There should not be a bend in the elbows.  Stretch up from your armpits.

 3.   Spinal Twist.  Sitting in Easy Pose, put your hands on your shoulders, thumbs  behind, fingers in front.  Inhale as you twist to the left and exhale as you twist   to the right.  The head moves with the body. Twist, 1 to 3 minutes.

 4.    Life Nerve Stretch. Sit with your legs stretched out in front.  Grab the big toe  of each foot.  (Socks are off.) Lock each index finger around the big toe and press the thumb against the nail while applying pressure to the ball of the toe.  Keeping the backs of the knees flat on the floor, inhale and sit up, stretching the spine straight, pulling elbows toward the ground, head to knees.  Continue with a deep powerful breath for 1 to 3 minutes.  Do the best you can even, even if you are only bending a centimeter in each direction!  The object of this exercise is to stretch the nerve that runs up the back of the leg behind the knee and develop flexibility of the spine.  It will loosen up with practice.

 5.   Right and Left Stretch. Sit on your right heel with your left leg extended forward.  Grasp the big toe of the left foot with your left hand and hold on to the instep with your right hand. Bend your head to your knee (if you can).  Breath of Fire 1 to 2 minutes.  Inhale, exhale, and stretch forward and down. Hold the breath briefly.  Then inhale, switch legs, and repeat with breath of Fire for 1 to 2 minutes.  Switch legs and repeat for 30 seconds on each leg.  This exercise helps to get the toxins out of the system.  Breathe powerfully.

 6.      Straddle Stretch. Sit with your legs spread wide apart.  Grab on to your toes, keeping the backs of your knees flat on the ground. Inhale and stretch your spine straight up as much as you can, holding onto the toes.  Exhale, bend at the waist, bringing your head down to the right knee. Inhale straight up to the center.  Exhale down to the left.  If you can’t reach all the way to your toes, hold onto the calves of the legs or wherever you can reach without bending the knees. Continue 1 to 2 minutes breathing powerfully. To end the exercise, exhale, stretch forward, and hold the breath briefly. Then inhale up and relax. This exercise charges the magnetic field.

 7.       Cobra pose. Lie on your stomach with the palms flat on the floor under your   

shoulders, fingers facing forward.  The heels are together with the soles of the feet facing up.  Inhale into Cobra Pose, arching your spine vertebra by vertebra, from the neck to the base of the spine until the arms are straight with the elbows locked.  Begin Breath of Fire.  Continue for 1 to 3 minutes.  Then, inhale arching the spine to the maximum. Exhale and hold the breath out briefly, apply the Root Lock (Mulbandh).  Inhale deeply, then exhaling, slowly lower the arms and relax the spine, vertebra by vertebra from the base of the spine to the top.  Relax, lying on your stomach with the chin on the floor and the arms by the sides.  This exercise balances your base energy and draws the prana to balance apana so that your core energy can circulate to the higher centers in the following exercises.

 8.      Shoulder Shrugs. Sit in Easy Pose.  Place hands on the knees.  Inhale and shrug your shoulders as high as you can up towards your ears.  Exhale and drop the shoulders down.  Continue rhythmically with powerful breathing for 1 or 2 minutes.  Inhale.  Exhale and relax.  This exercise balances the upper chakras and opens the hormonal gate to the higher brain centers. 

9.      Neck Rolls. Sit in Easy Pose.  Begin rolling the neck clockwise in a circular motion, bringing the right ear toward the right shoulder, the back of the head toward the back of the neck, the left ear toward the left shoulder and the chin towards the chest.  The shoulders remain relaxed and motionless and the neck should be allowed to gently stretch as the head circles around. Continue for 1 or 2 minutes, then reverse the direction and continue for 1 or 2 minutes more. Bring the head to a central position and relax.

10.  Sat Kriya.  Sit on your heels in the Sat Kriya position.  Stretch your arms over your head so that the upper arms are hugging your ears.  Interlace your fingers except for the index fingers, which are pressed together and pointing up.  Begin chanting “SAT NAM” emphatically in a constant rhythm about 8 times per 10 seconds.  (Don’t speed up.)  Chant the sound “SAT” from the naval point to the solar plexus and pull the naval all the way in toward the spine as you apply the Root Lock.  On “NAM” relax the lock.  Continue for 3 to 7 minutes, then inhale and squeeze the muscles tight from the buttocks all the way up past the shoulders.  Mentally allow the energy to flow through the top of the skull.  Exhale. Inhale deeply.  Exhale completely and apply Mul Bandh with the breath held. Inhale and relax.  Sat Kriya circulates your core energy through the cycle of the chakras, aids in digestion, and strengthens the nervous system.

11.             Relaxation. Relax in Easy Pose or on your back with the arms at the sides, palms up.  Deep relaxation allows you to enjoy and consciously integrate the mind/body changes that have been brought about during the practice of the kriya.  It allows you to sense the extension of the self through the magnetic field and the aura and allows the physical body to deeply relax.  Be sure to relax for at least twice the length of time that you did for Sat Kriya.

 12.              Wake up exercises.  Then meditate.

Chair Pose:  With the feet about shoulder width apart, bend the knees into a semi squat position, with the back parallel to the ground. The hands grasp the knees firmly and keep the spine straight.  Neck is in line with the spine and with the head facing the floor. Turn head to the left so that the chin crosses the left shoulder and chant Wahe, turn head to the right so that the chin is over the right shoulder and chant Guru.  Alternate at a moderate pace so that the sound is a continuous chant of Wahe Guru.  Continue for 1-3 minutes.  Inhale, exhale and relax out of the posture. 

 Backward Lean:  Stand up with the feet shoulder-width apart.  Put the hands on the hips (where you back pants pockets would be) and lean backwards.  Keep the legs straight, with unlocked knees.  Let the head fall back. Turn the head to the left with Wahe, to the right with Guru.  The head moves in an arc.  Continue for 1 to 3 minutes.  Inhale, exhale and relax.

 Forward Lead:  Stand with feet shoulder-width apart.  Bend forward slightly, hands resting on the thighs, close to the knees.  The spine is straight throughout.  With the shoulders relaxed, stretch the neck outward and tilt the chin slightly upward.  Turn the head to the left with Wahe and to the right with Guru.  Continue for 1 to 3 minutes.  Inhale, exhale and relax.

 Upward Stretch:  Still standing with the feet shoulder-width apart, stretch the arms straight overhead with the fingers spread apart.  Keep a full upward stretch.  As you chant Wahe, keep the feet flat on the ground.  On Guru, rise up to the toes.  Continue up and down for 1 to 3 minutes.  Inhale, exhale and relax.

 Sphinx:  Sit on the heels.  Place the palms flat on the floor just in front of the knees.  The spine and arms are straight, looking like a sphinx.  Stretch the neck out of the shoulders, which relax downward.  In this position, chant Wahe.  Then, still keeping the spine somewhat straight, bend forward, touching the forehead to the ground, and chant Guru.  Continue for 1 to 3 minutes.  Then inhale, exhale and relax.

             The next two exercises use the bij, or seed, mantra, sa ta na ma.  These are the nuclear

            Sounds of the mantra Sat Nam, which translates as “Truth-Identity” or “Truth is our identity.”

 Meditation:  Sit in Easy Pose with the spine straight.  The hands are in Gian Mudra.  Begin to whisper the bij mantra: sa ta na ma.  Continue for 1 to 2 minutes, then chant loudly for 1 to 2 minutes more.

 Spine Flex:  Immediately after meditation, sit on the heels with the palms on the thighs.  Begin flexing the spine and chanting in a powerful whisper in the following way:  As you arch the spine forward, chest out, chant sa; as you curve back, and shoulders come forward, chant ta.  Again, arch forward for na, and back for ma.  Continue for 1 to 3 minutes.  Inhale, exhale and relax on the back.

 Meditation after this kriya brings the realization that we are channels for truth, and that to maintain grace in the most ungraceful moments is the true human worth.

 The first, second and third chakras associated with the rectum, sex organs and naval point are thoroughly exercised in this kriya.  It gives flexibility of the spine and improves the power of digestion and elimination of waste and toxins.  Warm up before doing this set.   

 1) Sit up straight with the legs stretched out.  Bring the left leg under the buttocks so you sit on the left heel.  Place both hands palms down next to the hips.  Inhale deeply.  As you exhale bend forward.  Inhale as you raise up.  Continue for 2 minutes.

 2) Do the same as in exercise 1 but keep both legs extended straight forward.  Continue for 2 minutes.

 3) Lie down on the back.  Inhale deeply.  As you exhale, sit up, grasp the toes, and bend forward.  Inhale and lie down again.  Mentally vibrate “Sat” on the inhale, “Nam” on the exhale.  Continue with deep breaths for 2 minutes.

 4) Lie on the back.  Raise the legs slowly up until the feet touch the ground over the head.  This is plow pose.  Let the legs back down.  Sit up and grasp the toes.  Continue alternating between plow pose and the forward stretching smoothly and continuously for 2 minutes.

 5) Lie on the back. Bring the knees onto the chest and press them close with your hands.  Extend the legs straight on the ground.  Sit up and grasp the toes.  Continue this cycle rhythmically for 2 minutes.

 6) Bend forward and grasp the toes with the legs out straight.  Do not let the go of the toes as you roll back on your spine until you are in plow pose.  Roll back and forth without letting go of the toes.  Continue for 2 minutes.

 7) Relax completely.

1. Lie on your left side and put your hand under your head.  Lift the right leg up straight and hold the toes with your right hand, keeping both legs straight.  Breath of Fire. 4 minutes.

2.       Wheel Pose.  (Hands and feet flat on the floor, body arched up.) Breathe in and out through the nose, then in and out  through the mouth.  Continue alternating from nose to mouth, taking one complete breath with each. 4 minutes.  (Alternate: bridge pose).

      3.  Lie on your left side.  Lift the right leg straight up, hold toe.  Breath of Fire through mouth. 2 Minutes.

      4.  Stand up with legs apart 18-24 inches.  Bend forward and stretch hands back through legs to touch floor.  Head down.  Reach back as far as possible.  Hold this position for 1 minute.  Then, in this position, roll the tongue, and do Breath of Fire through the rolled tongue.  3 minutes.

 5.  Repeat exercise 1. Do “Cannon Breath” through the mouth. (Extremely powerful, explosive breathe).  30 seconds.

 6.  Stand up and sit down 52 times without using hands for support.

 7.  Stand with hands on hips.  Roll upper torso in large circles. 2 minutes.

Anyone who shall do exercise #7 for 11 minutes morning and night will not have liver problems.   

8. Relax