(The Kundalini Yoga Experience, Guru Dharam S. Khalsa and Darryl O’Keefe, pp. 96-99)

1. Stand Up Straight. Tuck your thumbs inside tight fists, arms hanging. Let your head fall back and gaze at a fixed point. Breathe in and begin Breath of Fire for 2-3 minutes. Then breathe in deeply as you slowly tuck your chin in. Hold your breath briefly with your head straight. Then breathe out and relax. Sets the magnetic field and opens circulation to the head.

2. Triangle Pose. Begin in a standing position. Place the palms of the hands with the fingers spread wide and the soles of the feet on the ground. Your head is in line with your body and your arms are about two feet apart. The chin is pulled in, elongating the neck. Roll the armpits towards one another. Take long, deep breaths for 2-3 minutes. Then breathe in. Breathe out and apply Mulbandh (Root Lock). Hold the breath out briefly. Breathe in and relax. Aids digestion and strengthens the nervous system.

3. Bow Pose. Begin by lying on the stomach. Grab the ankles and use the thigh muscles to pull the upper body off the ground. Then lift the legs off the ground. Use the legs to pull the arms and to lift the chest up. As the chest lifts, let the head follow. (Ideally, try to get the toe joints together with the knees a little bit apart.) Take long, deep breaths for 1-3 minutes. Then breathe in, gently stretching the spine. Breathe out and relax. Adjusts the spine and relaxes the internal organs, aiding digestion and opening the central nerve channel.

4. Stretch Pose. Lie on the back. Have the feet together. Flatten the lower back into the ground. Put the hands wherever it feels most natural, palms facing the thighs alongside the body or hands over the thighs, palms down. Extend your arms and lift your head, shoulders and feet 6 inches. Gaze at your toes. Begin Breath of Fire and continue for 1-3 minutes. Breathe in and hold briefly. Breathe out and relax. (You may use hands under the buttocks to support the lower back. You may use one leg at a time and keep the Breath of Fire powerful.) Activates and balances the energy of the Third Chakra, sets the navel point and tones the abdominal muscles.

5. Upper Spine Flex on the Heels. Keeping your head straight and your shoulders relaxed, breathe in and flex your upper body as far forward as you can. Arms rest on your knees. As you breathe out, flex back the other way. Begin slowly and continue rhythmically with the breath for 1-3 minutes. To finish, breathe out and relax. Prepares the spine for the next exercise.

6. Sit on Heels, Part Knees Wide. Lower your forehead to the ground, palms resting on the soles of your feet. Focus on the Third Eye and relax, while breathing normally. Continue for 5 to 20 minutes. Take a few deep breaths and gradually release. Always follow this exercise with Bundle Roll (see next exercise).

7. Bundle Roll. Lie on your back, heels together, arms by your sides. Tense your body as if your legs were tied together and your arms were bound to your torso. Thrust one side of the body up and begin to flip yourself over and over. Keep your arms and legs locked. The initial motion is generated from the pelvis; once created, the momentum is easier to sustain. Roll in both directions. Balances the electromagnetic field and relaxes the nervous system, allowing it to discharge stress.

8. Meditation. Sit in Easy Pose with a straight spine, hands in Gyan Mudra. Lock your chin so your head is straight on your spine and breathe in deeply. As you breathe out, chant “Sat” (extending the sound and dividing it into 7 undulations, each of 5 beats, for a total of 35 beats). Complete the breathing out by chanting “Nam” for one beat. Then breathe in and repeat. Chant from your heart, visualizing the sound spiraling up your spine and out the top of your head. Continue for at least 3 minutes before breathing in. Hold briefly, then breathe out and relax. A call to balance your energy and lead your consciousness to its primal Source.

9. Deep Relaxation. Relax in Corpse Pose for 5 to 10 minutes. (Lie flat on your back keeping your spine warm and straight. Feet about hip width apart. Arms by your sides, palms facing gently upwards. When you get up out of Corpse Pose, you’ll be reborn! Deep relaxation in Corpse Pose allows the body time to rest after the dynamic process of transformation through the Kriya.