A. Sit in Easy Pose or in a chair with a straight spine. Pull a gentle Root Lock and Neck Lock. The eyes are closed and focused at the third eye point. The left hand is in Gyan Mudra resting on the left knee. Block the right nostril with the thumb of the right hand as the other fingers point straight up and the palm faces toward the left. Breathe long, deep and completely through the left nostril for 2-3 minutes. As you breathe, visualize and feel each area of the body. Consciously survey the body from the top of the head to the tip of the toes. Be systematic and thorough. Sense the movement of the prana as it circulates to all the areas you survey.
B. Switch hands and nostrils. Do the same breath through the right nostril for 2-3 minutes. Then inhale deeply, hold briefly and relax.
A. Place the hands together in Prayer Mudra at the middle of the chest. Press the middle joint of the thumbs into the center of the sternum between the 5th and 6th ribs. Apply 5-10 pounds of pressure. Concentrate at the brow point. Breathe long and deep for 2 minutes.
B. Then begin Breath of Fire for 1 minute.
Still sitting in Easy Pose, immediately raise the arms up to 60 degrees over the head. Form Gyan Mudra with each hand. The palms face toward each other with the wrists straight. Breathe long and deeply for 3 minutes. Inhale and hold
Still sitting in easy pose, apply Root Lock and Neck Lock. Place both hands in Gyan Mudra on the knees with the elbows straight. Close the eyes to 1/10th open. Concentrate at the brow point and chant:
EK ONG KAAR-A, SA-TA NAAM-A, SIREE WHAA-A HAY GURUU
The chant has a kind of spin to its rhythm. Mentally you “spin” the sound from the base of the spine up through the crown of the head into the cosmos. Apply Mulbandh throughout. On the “a” sound consciously lift the diaphragm firmly. Start the chant on EK by pulling the navel point in sharply.
TIME: Continue 11-31 minutes.
End: Inhale deeply and hold the breath as long as you comfortably can. Then relax.