(The Ten Light Bodies of Consciousness, Nirvair Singh Khalsa, pp. 46-49)

Sit in easy pose. Lift left arm up to 60 degrees with the palm up. Right arm down to about a 30 degree angle. You’re signaling those jets to come in. Eyes closed, focused at the brow point. Concentrate on the heart center where the mind nerve is. Begin long, slow, deep breathing. Keep the elbows straight. 3 minutes.

Same posture. Switch the arm positions and continue. Right arm up, palm up. Left arm down, palm down. Keep the concentration at the heart center. Long, slow, deep breathing. 3 minutes.

To end, inhale, exhale and then relax the arms down.

Still in easy pose with you spine erect. Rest for 1 minute with the hands in Gyan Mudra. Continue long, slow, deep breathing. Concentrate at the brow point.

Still in easy pose. Arms out to the sides, parallel to the ground, palms up, move the hands back a little bit. Long, slow, deep breathing. Concentrate on the throat. Allow it to open up and feel relaxed. Concentrate on your breath. Do your best. 3 minutes.

To end, inhale, exhale, and relax the arms down. Stretch out the legs. Lie down flat on your back. No more arm stuff!

Leg Thrusts (energizes the navel center; helps regulate elimination). Bring the knees to the chest, have the arms by the sides. We’ll do a pushing and pulling motion with the legs. Inhale, thrust the left leg out so that its 12-18 inches off the ground, point the toe away from the body. Now exhale, switch legs and continue. Use a powerful half-breath and breathe through the navel point. If you cannot keep your sacrum (lower back) on the ground, put your hands under your lower back. 2 minutes.

To end, inhale, knees to the chest. Exhale feet flat on the ground and straighten the legs out. Rest a moment.

Cow-Cat. Plant your arms and legs firmly so that you’re on all fours. Your hands should be straight down from the shoulders with the fingers pointing forward and the elbows straight. The knees are straight down from the hips, apart about 12 inches with the heels together. The arms from shoulder to wrist are straight and do not move. The legs from knees to hips are straight and do not move. This is a two-part motion. Inhale as you lift your head up and tilt the pelvis like a sway-back cow. Exhale, tilt the pelvis the opposite way, the chin comes to the chest and the back is arched into an “angry” cat position. Make the motion very smooth in transition. Inhale through the nose into cow and exhale through the nose into cat. Inhale “Sat,” exhale “Nam.” If your wrists hurt, then make your hands into fists and put your knuckles on the ground. Do not go too fast. Do not lead with the head. The head should move last. Cow / Cat is a total spine exercise. It brings circulation into the face and head and releases stored energy for healing the body. It can “make your eyes glitter with a special light.” Yogi Bhajan has also said that this exercise virtually polishes all your vertebrae! 3 minutes. (Description of Cat-Cow from Kundalini Yoga by Shakti Parwha Khalsa.)

Baby Pose (aids digestion and soothes the heart and circulation). Sit back on the heels and place the forehead on the ground. Have the arms by the sides, hand next to the heels with the palms up. Relax in this position with a normal breath. If there is too much pressure on the head and neck or you cannot bend the knees all the way, then have the forearms on the ground supporting the head. 1 minute.

Celibate Pose Arm Stretch. Slowly rise up, stay on the knees and heels. If you can, sit between the knees and heels and then lie down flat on your back. Bring your arms up overhead on the ground, palms together. Stretch up through the shoulders. (Maintain a straight spine. The flexibility should come from the hips, not the knees. This should not hurt the knees. If there is too much pressure on the knees do not lower the buttocks all the way to the ground. Instead, use a block or pillow under the buttocks. Celibate Pose is part of the Liver Series. It is one of several positions that places pressure on the lobes of the liver. It also opens up the hips, lower back and energizes the sex nerve.) If you can’t do Celibate Pose, sit cross-legged in Easy Pose and lie down on your back. Come into position, hold this position and do long, slow, deep breathing. 2 minutes.

To end, inhale, exhale, hold the breath out and apply root lock (squeeze the rectum, sex organs and pull the navel point in) and send the energy up. Release, inhale, exhale. Come out of the position. Lie flat on your back for a moment.

Lower Spine Rock (It relieves tension in the lower back, especially after a long day on your feet. It releases stored energy for healing the body.) Still laying flat on your back, draw both your knees up to your chest. Keep the head flat on the ground and wrap your hands around your shins. Very gently draw the knees to the chest in a slow and easy (not jerking) pull and release rhythm. As you do the exercise, consciously relax the lower back. Breathe normally. This is a small, comforting motion. 1 minute.

Tall Tree. Come slowly standing up. Hands in a basket, index fingers pointing up, stretch the arms up overhead, really stretch up through the shoulders. Hold this position. Don’t lock the knees; keep the knees just a little bit bent. Do long, slow, deep breathing. Make the breath very deep and complete. 2 minutes.

Relaxing Meditation. Inhale, stretch up. Exhale, relax the arms and come down now on the knees and heels with the ankles together in Rock Pose or sit cross-legged in Easy Pose. Have the hands in the lap. The eyes are closed and focused at the brow point. Stay in this position and relax as much as you can. Bring yourself into a drowsy state. 3 minutes.