Spinal Flexes – sit on the heels , mentally inhaling Sat concentrating at the first Chakra and exhaling Nam concentrating on the 3rd Chakra. 2-3 minutes. To end – inhale and pull root lock, exhale and pull root lock and hold for ten seconds. Repeat 3 times.
Body Drops – stretch legs out in front with hand on the floor beside the hips. Lift the body up off the floor and letting it drop. Move rapidly. 2-3 minutes
Crow Pose – come into a squatting position with arms straight out in front, interlace the fingers, forefingers pointing out in front of the heart, with breath of fire for 2-3 minutes. To end, inhale, hold and project out from the heart centre and then exhale.
Running in Place – run at a fast pace with the knees up high and a punching motion with the arms. 3-5 minutes
Kundalini Lotus – hold on to the toes and straighten the legs, balance on the buttocks. Arms and legs are stretched out to a 60 degree angle with breath of Fire. 2-3 minutes. To end inhale hold and draw energy up the spine and hold and then exhale.
Trea Kriya – sit on the left heel with the right foot on the left thigh, hands are cupped below the navel, lift up the diaphragm and chant ONG SO HUNG strongly from the heart. Hear the sound in your heart.
Arms Out Parallel – In easy pose, stretch arms out to the sides, parallel with the ground, palms are up, concentrate on the energy coming in from the left palm and going out the right palm forming a powerful arch between the hands with breath of fire. 2-3 minutes. To end, inhale hold and feel the energy enter the left palm, move through the shoulders and leave from the right palm and arch overhead. Exhale and relax.
Bowing to the Infinite – in easy poise, hands in Venus lock behind the neck. Exhale and bring the forehead to the floor, silently chanting Sat and then rise up, inhaling silently chanting Nam. 2-3 minutes.
Arm lifts – extend the arms straight out in front, palms down, alternately raise and lower the arms to 60 degrees. Inhale as the right arms goes up and exhale as the right arm goes down. 2-3 minutes. To end – arms together at level of the 3rd eye and project from the 3rd eye out to infinity. Exhale and relax.
Cosmic Connection – (a) hands in Venus lock, 4 inches above the head with the palms down. Focus eyes up and out of the top of the head breathing long and deep for 2-3 minutes.
(b) keep the hands in place, and point the fore fingers up maintaining focus at the top of the head breathing long and deep 2-3 minutes.
( c) keep the hands in place, and place the finger tips together in the shape of a teepee and continue to focus at the top of the head with breath of fire for 2-3 minutes. To end – inhale, hold and project out exhale and relax.
Green Energy Production – arms at the sides, bend for arms up with palms facing forward, comfortable and relaxed. Visualize green en ergy, chant from the heart, pulling in at the navel centre: HARI HARI HARI HAR for 2-11 minutes. To end – inhale, exhale and relax in Gyan Mudra (first finger and thumb touching) Meditation and think of all the things that you are grateful for, sitting in a shower of energy coming to you. Love every breath that comes and love all thinks known and unknown.