Sit in Easy Pose with a straight spine and stretch the tongue out. Breathe in and out powerfully and deeply through the mouth. Open up the lungs.

2 minutes.

Using the tip of the tongue moving rapidly against the upper palate, make the sound “la, la, la, la.” It is like a continuous, high-pitched warble.

2 minutes.

Making this sound stimulates the brow area, and will relax you. In the Middle East, women use this sound to send their men off to battle and to welcome them home.

Touch the thumb to the mound under the Mercury finger and close the fist around it. With the palms facing down, rapidly revolve the fists around each other in outward circles. Keep the revolving fists in front of your Heart Center.

2 minutes.

This is a very fast movement and is beneficial for the heart.

Extend the arms straight in front, parallel to the floor, with the palms facing each other. Keep the elbows straight and move each arm alternately up and down approximately one to two feet.

1 minute.

This motion will adjust the rib cage.

Extend the arms straight in front at a 60 degree angle. The palms are facing down. There is no bend in the elbows. Rapidly open and close the hands so that the fingers slap the palms, creating a magnetic shock.

2 minutes.

This exercise invigorates the brain.

Sufi Grind. Sitting in Easy Pose with the hands on the knees, rotate the torso in a counter-clockwise motion. Grind the spine firmly and powerfully.

2 minutes.

Body Drops. Support yourself with the hands on either side of the hips. Lift the hips off the floor and let them drop back down. Move very quickly. Your entire weight will be supported by your hands.

1 1/2 minutes.

Interlock the fingers behind the neck. Keep the spine straight and focus at the tip of the nose. Meditate to Rakhe Rakhan Har, listening to the beat of your Heart Center

7 minutes.

Remain in the posture and keep eyes focused at the tip of the nose. Forcefully pump the navel to the beat of Guru Shabad Singh's recording of Pavan Pavan for 13 Minutes.

This exercise gives you mastery over the Pranic Shakti, the life force energy, by using the navel to develop stamina and inner strength.

TO END: Inhale, suspend the breath for 10 seconds and exhale. Repeat this sequence two more times and relax. Raise the hands overhead and shake them.

Clears your mind to allow you to live in your heart.