For the Arcline

(The Master’s Touch, p. 276.)

PART ONE

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

Focus: The eyes stare at the tip of the nose.

Mantra: The Narayan Shabad. Sing along with the music (The Master’s Touch, p. 268, contains the words).

Mudra: Interlock the fingers of the two hands and place them, palms down, about 8 inches above the top of the head. The elbows should be bent to form an arc over the head. The thumbs should come down and touch tip to tip, pointing down. Make sure the chin is pulled in, and the chest is pulled out slightly.

Time: 24 minutes.

End: Inhale and immediately bring your hands flat against the heart center, left under right. Hold 15 seconds. Exhale. Inhale. Hold 13 seconds. Exhale. Inhale deep. Hold 8 seconds. Exhale. Move immediately into Part II, keeping this posture.

PART TWO

Mudra: Place your hands flat against your chest, left under, right on top.

Mantra: The Narayan Shabad. For the first 4 minutes, the Shabad is sung and then the Narayan Shabad alone is chanted for 2 minutes. Sing loud from the navel.

Time: 6 minutes.

End: Inhale deep. Put a total pressure on your heart center with both your hands and squeeze your body. Press hard every molecule so the energy is distributed equally (hold 10-15 seconds). Cannon-fire out. Repeat 3 times total. Relax.

PART THREE

Get up and dance to a Bhangara drum tape. (In the class, Yogi Bhajan had the students say a closing prayer in their native languages.)

Comments/Effects: This is for the arcline.