To Relieve Inner Anger
1. Sleep Pose
Lie on your back with your arms at your sides, palms up and legs slightly apart. Close your eyes and snore. 1.5 minutes
2. Leg Hold
Same position as above, raise legs 6 inches off the ground and breath long and deep. 2 minutes
3. Leg Hold
Same position as above, raise legs 6 inches off the ground , stretch the tongue out and begin breath of fire through open mouth. 1.5 minutes
4. Beat the Ground
Still lying on your back, raise legs to a 90 degree angle and begin to beat the ground with the entire length of your arms. beat out all of your anger. Beat hard and fast. 2.5 minutes
5. Knees to chest
Bring your knees to your chest and wrap arms around them. Stretch the tongue out and inhale through the open mouth and exhale through the nose. Continue for 2 minutes.
6. Celibate Pose Bends
Sit on your knees and heels and spread your knees wide apart until your buttocks are resting on the floor (alternate is to stay on your knees and heels). Cross arms over the chest and press them hard against your rib cage. Bend forward and touch your forehead to the ground inhale up and exhale down. 2.5 minutes. Speed up the pace for 30 more seconds.
7. Self Massage
Sit with your legs straight out in front of you. Beat all parts of your body with the palms of your hands. Move quickly. 2 minutes.
8. Hang Loose
Stand up and bend forward, keeping your back parallel to the ground and let your arms hang loose. Chant Guru Guru Wahe Guru Guru Ram Das Guru.
9. Cobra Pose
Lie on your stomach with your hand on the floor under your shoulders. Heels are together and top of feet are on the ground. Inhale into cobra, stretching the spine vertebrae by vertebrae. Arms may be bent slightly at the elbows. Relax the shoulders downward. Continue to chant Guru Guru Wahe Guru Guru Ram Das Guru. 1 minute
Part 2 – keep chanting and roll your neck in one direction 15 seconds and then the other direction 15 seconds
Part 3 – keep chanting and kick alternate feet 30 seconds
10. Sat Kriya in easy Pose
Sit cross legged. Interlace your fingers, thumbs cross over each other and index fingers are pointing up. bring your arms up, elbows locked. Chant Sat and bring in your navel. Chant Nam and release the navel. Continue for 1 minutes. To end inhale deeply and tense all the muscles in the body, sending the energy up through the tips of your fingers. Exhale and relax.
11. Relax on your back for 5 minutes.