(Self-Knowledge, p. 43)

Posture: Sit in easy pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh).

Interlace your fingers and turn the mudra so that the palms face outward. This is called reverse elbow lock.

1. Extend your arms straight out in front of you with no bend in the elbows. Stay steady and do not raise or lower your arms once you are in position. The eyes are focused at the tip of the nose. Try to breathe only one breath per minute. Inhale for 20 seconds, suspend for 20 seconds and exhale for 20 seconds. Continue this long, slow, deep breath for 3 minutes. If you have problems with your stomach and digestion, your elbows may hurt or be uncomfortable.

2. Remain in this position with the eyes focused at the tip of the nose. Continuously inhale through the nose and exhale through the mouth with the force of cannon fire. 3 minutes. How much you can heal yourself will be in direct proportion to the strength of your breath.

3. Remain in position. Inhale, hold your breath and pump your navel. When you can no longer hold your breath, exhale. Immediately inhale again and pump your navel. Continue at your own breath rhythm, pumping your navel as vigorously as you can. 3 minutes.

To finish: Inhale, suspend the breath 15 seconds. Stretch your arms out as far as possible, putting pressure on your joined fingers. Exhale through the mouth like cannon fire. Repeat this sequence two more times. If this set is practiced for 120 days you’ll gain great vitality, personal excellence and a new concept of who you are. It works on the celestial concept of the third layer of the human mind.

To end: To fully circulate the energy you have created, extend your Jupiter finger straight up and lock down the other three fingers with your thumb. Circle your hands in outward circles as fast as possible. This movement has to be so vigorous that the entire spine moves. 2 ½ minutes. Inhale and relax.

“Awakening the Law of Intelligence in the Original Self: If you are in a demanding situation where you have to come up with a solution, control your breath by inhaling 20 seconds, holding 20 seconds, and exhaling 20 seconds. The answer will come to you.

I want to give you that depth and that strength which is yours…the original you.”

--Yogi Bhajan