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.