Lie down on your back, and bring your legs straight with the heels touching. Bring your hands underneath your neck, interlaced and touching the skin. Move your hips left and right and up and down “like a jumping bean”. Move vigorously. After 2 ½ minutes begin Breath of Fire and continue the movement for another minute.

Total time: 3 1/2 minutes

—This movement stimulates the nervous system which ultimately is the base power. If the base power is well stimulated, human effectiveness is greater than otherwise.

Still lying on your back, keep your legs straight and heels touching. Cross your hands over your heart. Inhale through your nose and raise your legs up to 90 degrees. Exhale through your mouth as you lower your legs.

Continue with leg lifts for 5 minutes.

—Hands on the heart center is the most neutral position.

Stil on your back, keep your hands on the heart and keep your legs at 90 degrees. Hold this posture.

Listen to the track Chattr Chakkr Vartee by Kulwant Singh.

Inhale through the nose and exhale through the mouth for 2 minutes.

Then hold the position and begin to sing along for another 3 minutes.

Total time 5 minutes

Chattra Chakkra Vartee, Chattra Chakkra Bhugatay

Suyumbhav Subhang Sarab Daa Saraab Jugatay

Dukaalang Pranaasee, Diaalang Saroopay

Sadaa Ang Sangay, Abhangang Bibhootay

Learn more abou this mantra here

Stay on your back with your legs up at 90 degrees and hands over your heart, and begin criss-crossing your legs.

Continue singing along with the mantra.

Time: 7 minutes.

Still on your back, keep your hands in the same position and raise each leg alternately to 90 degrees. Continue for 4 minutes.

Keep chanting.

Sit up in easyHpose. Bring your arms up with the palms facing forward, and begin opening and closing your arms, criss-crossing them over your head. Keep the elbows straight.

Continue singing. 7 minutes.

Then, continue the movement but instead of singing, inhale through the nose and exhale through the mouth. 2 minutes.

Stay in easy pose, place your hands on your shoulders. Twist left and right, moving from the hips. Vigorously move the ribcage. Inhale through the nose, exhale through the mouth for 2 ½ minutes. Then begin singing for the last 1 ½ minutes.

Lie back down and bringing your knees into your chest. Extend the legs straight out allowing the heels to touch the ground. When the feet touch the ground, bring the knees back into the chest.

Continue the movement for 3 minutes. (If your knees don’t obey you, you can use your hands to press your knees to your chest.)

Relaxation

Lay on your back begin relaxing every part of your body. Meditatively move through your body, relaxing each part. Remain relaxed and motionless. Allow your body to recuperate.

“Don’t move for any reason” for 8 ½ minutes.

In the original lecture, during this relaxation the music Chattr Chakkr Vartee by Kulwant Singh was playing for 5 minutes, and then Singh Kaur’s “Beloved God,” was playing for 3 1/2 minutes.

Wake yourself up by rotating your wrists and ankles.

2 minutes

Still lying on your back bring your arms up to 90 degrees straih and spread your fingers wide. Feet and legs stay relaxed and on the ground. Keep this posture for 30 seconds.

Then moe your arms in circles with no bend in the elbows for 1 minute.

Relax

(time not specified)

When your circulation is strong, disease doesn’t like to visit you. This set moves your blood, lymph and prana. It activates the nervous system from the navel center, distributing energy so you can relax and live fear-free and full of health