(Taught by Yogi Bhajan, March 12, 1986. Located in Transitions to a Heart-Centered World by Gururattan Kaur Khalsa, Ph.d., p. 54.)

  1. Easy Pose. Right hand in Surya Mudra (thumb touching ring fingertip) and left hand in Buddhi Mudra (thumb tip touching little finger tip). Both hands up at sides with palms facing forward, elbows down. Breath powerfully through the mouth with Breath of Fire from the navel point so that the cheeks billow in and out for 3 ½ minutes. Then inhale deeply through the nose and hold for 30 seconds. Exhale and repeat twice.

  1. Easy Pose. Place both hands over heart. Focus eyes on the tip of the nose and meditate. “Feel goodness of the heart…think of oneness…feel the totality of God right under your hands.” 5 minutes 15 seconds.

  1. Starting from Easy Pose. Pull the knees up to the chest and lock them tightly with the hands. Now jump up and down for 1 ½ minutes.

  1. Lying on Back. Lie on the back and raise legs and arms to 90 degrees, keeping them straight and pointing the toes. With heavy Breath of Fire, “burn out everything — all the toxins.” This exercise balances the meridians. 3 minutes 15 seconds.

  1. Baby Pose. Push yourself up to the knees and heels, sit back on the heels and place the forehead on the ground. Have the arms by the sides, near the ankles, with the palms up. (If this places too much pressure on the head or neck, have the forearms resting on the ground in front of the head.) Allow the shoulders to relax. Baby Pose is a resting position that is great for the digestion, heart and circulation. 6 minutes.

  1. Lying on Back. Roll yourself gently onto your back. Raise legs and arms to 90 degrees again, keeping them straight and pointing the toes. Move the arms and legs back and forth about 18 inches alternately with Breath of Fire for 2 ½ minutes.

  1. Easy Pose. Roll yourself gently to one side and push yourself up with both hands. Come into Easy Pose. Place hands on heart and meditate or chant for 14 minutes.

Comments: The yogis associate Surya Mudra with the Sun and the planet Uranus. It is for invoking health, energy, vitality, intuition and nervous system strength. (Pulling both ring fingers, hooked together, can help energize you and stimulate creative insight.) The yogis associate Buddhi Mudra with the planet Mercury. It is for invoking mental and psychic powers of communication. (Pulling both little fingers, hooked together, can help with quick communication and understanding.)