Stand tall with your arms relaxed by your sides. Make tight fists with both hands, locking the thumbs firmly inside. Gently let your head tilt back and fix your gaze on a point above you.

Breath: Inhale and begin Breath of Fire.

TIME: Continue for 2 – 3 minutes.

To end, inhale deeply as you slowly bring the head upright and apply Neck Lock. Suspend the breath briefly with the head straight, then exhale and relax.

This exercise helps to activate the magnetic field, awaken the body, and stimulate circulation to the head.

Triangle Pose supports digestion and helps strengthen the nervous system.

Using the palms of the hands and the soles of your feet, lift the buttocks to form a triangle. The body should form a straight line from the heels to the buttocks and from the buttocks to the wrists. The head should be in line with the spine and the arms and legs should be about 2 feet apart.

Breath: Remain in this position with long, deep breathing.

Continue for 2 – 3 minutes. To end, inhale, exhale and apply mool bandh. Suspend the breath briefly.

Inhale and relax.

Lie on the stomach. Bend the knees, reach back and grab the ankles. Inhale and arch the spine completely, pulling on the ankles and lifting the chest.

Breathe long and deep in this position.
Continue for 1 – 3 minutes. To end, inhale, gently stretching the spine, exhale and relax.

This exercise also aids in digestion, while opening the central nerve channel of the spine.

Stretch Pose stimulates and balances the energy of the Third Chakra, aligns the Navel Point, and strengthens the abdominal muscles.

Lie flat on your back with your legs together and toes pointed. Lift your head, heels, and arms about six inches off the ground. Keep your gaze on your toes and extend your arms forward, reaching your fingers toward them.

Begin Breath of Fire and continue for 1 to 3 minutes.

To end, inhale deeply, suspend the breath for a moment, then exhale and relax.

Sit back on your heels in Rock Pose.

As you inhale, lift the chest and flex the spine forward, keeping the head neutral and the shoulders relaxed. On the exhale, round the spine in the opposite direction. Begin slowly, allowing the movement to follow the rhythm of your breath, and continue in a steady, flowing motion.

Continue for 1 – 3 minutes. To end, inhale and lift the chest, exhale and relax.

Stay seated in Rock Pose and spread the knees apart. Lower the forehead to the floor and rest the palms on the soles of the feet. Keep your gaze gently focused at the Third Eye and allow the body to relax deeply.

Breathe naturally throughout the posture.

Continue for 5 – 20 minutes. To end, take several deep breaths and slowly come out of the position.

Lie flat on your back with your arms pressed firmly against your sides and your legs held tightly together. Keeping the entire body straight, begin to roll from side to side, ideally moving across the room from one side to the other.

TIME: Continue for 3 – 5 minutes. Then relax.

This movement stimulates the entire body, balances the magnetic field, and provides a deep muscular massage. Bundle Roll should always follow the previous exercise to complete the energetic and physical integration.

Sit in a comfortable position with the spine straight and the hands in Gyan Mudra (thumbs and index fingers touching; other fingers straight).

Breath & Mantra: Apply Chin Lock, and inhale deeply. As you exhale, chant Sat Naam, extending the Sat for as long as possible; divide the sound into 7 waves (or undulations), each one consisting of 5 beats (see musical notation) for a total of 35 beats. Complete the exhale by chanting the word, Naam, briefly for the duration of 1 beat.

Then inhale and repeat.

Chant from the heart, and mentally spiral the sound up the spine and out the top of the head.

TIME: Continue for 3 – 11 minutes. To end, inhale, suspend the breath briefly, exhale and relax.

Lie down on the back and deeply relax.
Continue for 5 – 10 minutes.

This kriya gently stimulates and harmonizes the glandular system, with a particular focus on activating the pituitary gland, which is linked to the Sixth Chakra (Ajna).

For beginning students, it is recommended to use this kriya as a glandular tune-up, practicing it once or twice a week, but not more often. This allows the body time to integrate the subtle shifts it creates.