(Kundalini Yoga Guidelines for Sadhana (Daily Practice), pp. 85-86; Also, The Aquarian Teacher, pp. 366-367, as Kriya to Prepare for Deep Meditation.)

Easy Pose. Stretch the arms straight up overhead with palms together. Begin long, deep breathing through the mouth with a whistle both on the inhale and the exhale. Continue for 5 minutes. Relax.

Easy Pose. Stretch the arms straight out in front, fingers interlocking with the palms facing outward. Exhale, bringing the hands in towards the chest. Inhale, stretching the arms out straight again. Continue for 2 minutes with a fairly rapid motion.

Then inhale, stretch the arms out straight in front, the fingers interlocking, with the palms facing outward. Hold the breath and bring the arms straight up over the head. Bring them back down parallel to the floor. Exhale and bring the hands in toward the chest. Inhale, stretch the arms out straight in front again and repeat the sequence for 2 minutes.

Easy Pose. Without resting, stretch the arms out straight in front at a 60 degree angle to each other. Inhale, slowly clench the fists. Hold the breath, and, with tension, bring the fists to the chest, bending the arms at the elbows. Exhale, release the tension. Repeat for 3 minutes, maintaining an angry face throughout the exercise.

Easy Pose. Place the hands with fingers interlocked and palms facing upward behind the neck. Inhale, stretch arms up overhead. Exhale down behind the neck. Continue for 2 minutes.

Easy Pose. Stretch the arms straight up overhead, palms together, thumbs crossed. Inhale and twist to the left. Exhale and twist right. Continue for 2 minutes.

Easy Pose. Interlock the fingers at the chest level with palms facing down. Inhale, bring the hands up to eye level. Exhale back down to the chest level. Continue for 2 minutes.

Easy Pose. Place the hands on shoulders, fingers in front, thumbs in back. Inhale, twist to the left. Exhale, twist to the right. Continue for 2 minutes.

Easy Pose. Place the hands on the knees. Inhale, shrug both shoulders up. Exhale, let the entire shoulder girdle come down. Continue for 2 minutes.

Then begin to flex the spine. Inhale forward, exhale back. Continue for 2 minutes.

Easy Pose. Roll the eyes up as far as possible. Concentrate at the top of the head. Meditate for 15 minutes.

Comments:

This series begins by purifying the blood and expanding the lung capacity. Then the circulatory system is stimulated. The thyroid and parathyroid secretions are added to the increased circulation and the upper magnetic field of the body is enlarged. This is an excellent preparation for beginners who need to learn deep meditation.