(Kundalini Yoga Manual, Student Manual of Instruction as Taught by Yogi Bhajan, Edited by Rama Kirn Singh, pp. 6-7.)

Spine Flex. Sit in Easy Pose. Apply a light Root Lock and Neck Lock. Holding the ankles with the hands, begin to flex the spine forward on the inhale and flex the spine back on the exhale. While flexing the spine forward, raise the shoulders on the inhale. With each exhale, flex the lower spine back and relax the shoulders (This is slightly different from basic Spine Flex.) Repeat this motion 108 times. Then rest 2 ½ to 5 minutes.

This exercise rhythmically pulls the silver cord as circulation is increased to the head centers. The thyroid is stimulated and heat is generated along the spine that radiates out to the rest of the body.

Easy Pose. Lock the fingers in bear grip at the heart center. Move the elbows in a see-saw motion coordinated with a powerful breath. Repeat this motion 108 times.

This exercise employs a mudra that pumps pranic energy through the heart center and solar plexus to distribute and energize the nerves further. At this point chanting will be particularly effective. Sound will be supercharged with the subtle breath energy. So chant and feel the vibration throughout the body.

Chant any divine mantra.

Easy Pose. Drop the head back. Inhale. Exhale and holding the breath out pump the stomach 8 times. Inhale and holding the breath in, pump the stomach 8 times. Repeat this cycle 3 times.

This exercise stimulates the digestive system. You also confirm the flow of the Kundalini energy from the navel point to the head centers and back. It preserves the body and paves the way towards a positive mental projection.

Relax. Relax completely for 5 minutes. Move the consciousness to the navel point. Raise the mental body above the physical body while the teacher chants long “Sat Nam.”

Comments: This kriya generates “tapa,” the psychic heat. When you want to experience your subtle auric body or shake off a tension, don’t hesitate to practice this kriya. (It is most effective on an empty stomach.)

From The Aquarian Teacher, p. 21, A Lecture by Yogi Bhajan, 1969:

“…The pathway from the rectum to the vocal cord is known as the Silver Cord. From the neck to the top of the head is the passage. From the Third Eye to the pineal gland is the Golden Cord. To make the energy rise in these cords and passage, you must apply hydraulic locks. You must put a pressure. … First, Mulbandh brings apana to the navel, or fourth vertebrae, the central seat of the Kundalini. Second, the diaphragm lock takes it to the neck. Third, the Neck Lock takes it up the rest of the way. …”