Sit in Easy Pose and rub the palms together before beginning the exercise.

Inhale and stretch the arms out to the sides, parallel to the ground, with the palms facing out.

Exhale and bring the hands together into Lotus Mudra, with the base of the palms together. The thumbs touch and fourth fingers touch, with the remaining fingers stretched open.

Continue this movement with the breath.

TIME: 1 - 3 minutes.

To end: inhale with the hands in Lotus Mudra.

Exhale, relax the breath.

Hook the fourth fingers with each other in front of the Heart Center. Curl the other fingers into pads, with the thumbs sticking up.

Bring the hands in front of the Solar Plexus and pull on the fourth fingers. Feel a pull across the back.

Do Breath of Fire from below the navel.

TIME: 1 - 3 minutes.

Still in Easy Pose with a straight spine, relax the hands.

Begin Cannon Breath by doing Breath of Fire with the mouth in a firm O-shape. Don't allow the cheeks to move.

TIME: 1 - 3 minutes.
To end: Inhale and concentrate on the spine. Exhale, relax the breath.

Place the back of the left hand on the back at the bottom rib, with the palm facing out.

Extend the right arm straight out in front and flex the wrist to raise the hand to 60 degrees.

Keep the spine straight and stretch out from the shoulder.

Keep the eyes wide open.

Chant "Har" powerfully from the navel.

TIME: 1 - 3 minutes.

Come into Full Lotus Pose.

Place the hands on the ground by the sides of the body.

Inhale, use the arms to lift the body off the ground.

Exhale, drop the body to the ground.

TIME: 1 - 3 minutes.

Come back into Easy Pose.

Bring the hands in front of the solar plexus. The left hand faces the body and the right hand presses the back of the left wrist with the base of the palm.

Hold Neck Lock and look down.

Begin powerful, long, deep breathing.

TIME: 1 - 3 minutes.

Sit with the legs stretched out in front.

Bring the arms out parallel to the ground, with the hands in fists and the thumbs pointing up.

Keep the arms parallel to the ground.

Inhale, stretch forward.

Exhale, lean back.

Continue this movement.

TIME: 1 - 3 minutes.

Lie onto the back.

Bend the knees and bring the soles of the feet flat onto the ground with the heels at the buttocks.

Grab the ankles.

Inhale, lift the pelvis up.

Exhale, come down.

Continue this movement.

TIME: 1 - 3 minutes.

Part 1

Come into Cat-Cow Pose.

Exhale as you bring the left knee to the forehead.

Inhale as you stretch the left leg out and up behind you.

Continue this movement.

2 - 6 minutes

To end: stay in this position for the next part.

Part II
Switch legs and repeat.

2 - 6 minutes

Sit on the heels.

Bring the forearms to the ground in front of knees with the palms together and the thumbs pointing up.

Keep the chin up to create pressure on the lower back.

Inhale as you stretch the body forward over the hands.

Exhale as the body sits back on the heels. This is a small movement.

You should feel a stretch in the area of the kidneys.

Continue this movement.

TIME: 1 - 3 minutes.

Lie on the back.

Bring the knees to the chest with the nose between the knees.

Breath normally and roll back and forth on the spine.
TIME: 1 - 3 minutes.

Totally relax.

TIME: 11 - 60 minutes.

To End:

Take a deep breath. Bring the arms above the head and stretch the body from the fingers to the toes. Do a cat stretch to one side. Then stretch to the other side. Rock up and down on the spine several times. Feel the entire length of the spine being massaged as you rock. Rock one more time and then come sitting up.

This exercise set is done with very little rest between the exercises. Do we have a reserve capacity to get to our destination despite the snowstorm? Our energy can be flowing, we can be eating well, sleeping enough, but if our adrenals fail, it is hard to keep up. We get tired and snappy. Glandular balance, and in particular, strong adrenals and kidneys are important to have that extra edge, to control anger and hypoglycemia. Without strong adrenals and kidneys, the heart can't function well. For abbreviated practice, you can reduce the deep relaxation to 11 minutes.