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.