Sitting in Easy Pose, bend the elbows bringing the hands shoulder width apart at the level of the ears. With a quick motion like a punch (but keeping both hands open), shoot the arms up and to the front at a 60 degree angle.

Return the arms and hands to the first position and then repeat the punching motion out to the sides, parallel to the ground. Use outward force. These movements stretch the elbow making it about two millimeters longer. After 1 minute, begin to chant ''Har'' at each position using the tip of the tongue and the power of the navel point.

''Stomach is a fire. Get the anger out!''

Continue for 2 1/2 minutes more.

Repeat Posture 1 extending the tongue out of your mouth each time you chant ''Har'' at each position. (4 counts of ''Har'' = 2 seconds). Punch with anger and force. Get mad!

2 1/2 minutes.

(Yogi Bhajan demonstrated this way of chanting ''Har'' using a high pitch, like falsetto.)

Bend the arms at a 90 degree angle at the elbow with the hands in fists held near the ears, twist the body left and right. Keep the tongue extended out of the mouth and chant ''Har'' with each twist. Go mad!

1 1/2 minutes.

Get into Baby Pose with your forehead on the floor. Be relaxed and sleepy, while you chant "Har Har Mukande'' from the navel for 9 1/2 minutes. (Avtar Singh's version of the mantra was played in class.)

Keep your tongue alive with the sound. (Yogi Bhajan played the gong.) Then rise up to Easy Pose, extend the arms up at approximately a sixty-degree angle to the sides and continue to chant.

1 1/2 minutes.

Inhale, hold your breath for 10 seconds, and exhale.

Remaining in Easy Pose, put your hands in your lap and allow your head to hang totally relaxed, let your shoulders drop. Feel very tired and very sad.

''Bring all the sadness out.''

Silently meditate on meditative music, for 3 1/2 minutes.

Stay in position and begin to chant with Kulwant Singh's version of ''Chattr Chakkr Vartee'' for 3 minutes.

Chattr chakkr vartee, chattr chakkr bhugatay

Suyambhav subhan, sarab daa sarabjugatay,

Dukaalang pranaasee,dayaalang saroopay,

Sada ang sangay,abhanhanh bibhootay

Learn more about the mantra here

Sit up straight, feel exalted, magnify, sanctify, and glorify yourself and continue to chant for 3 more minutes

(Yogi Bhajan played the gong, instructing the students to keep the mantra going, no matter how loud the gong became.)

Inhale, hold the breath for 30 seconds or longer and exhale. Repeat this breath sequence three more times.

”If you do not know the art of equilibrium of your stomach, you have not lived... The entire creative sensitivity of the body is in the stomach...It is the stomach that sends a message to the brain to coordinate the entire system… Rishi Taanaan found that the heart and brain are subject to the stomach... When the ancient yogis learned this fact, they developed a whole science of fasting and food combining...

Because when you are emotional, you feel bad in stomach.

When you are angry you feel bad in stomach. This is agn granthi this is where your life and fire is... The elbow area controls the stomach and this yoga set opens up the elbow to work on the stomach. (Yogi Bhajan indicated his upper arm from elbow to shoulder).

Practicing this set regularly ''will take away fear from your personality. Sadness and fear will fly away.''