(Sadhana Guidelines, p. 63)

Easy Pose. Sit in Easy Pose with a straight spine. Place the hands in Gyan Mudra with straight arms resting on the knees. Close the eyelids and focus deeply. Inhale and exhale deeply. This cycle will take about 8 seconds. Take a total of 12 breaths. On the thirteenth breath cycle, exhale completely and hold the breath out. Pump the stomach in and out at a moderate pace. (You may add a mentally repeated “Sat” as you pull the belly in, and “Nam” as you relax it and push it out.) When you can no longer hold the breath out, repeat the exercise. Continue for 3 minutes.

Stretch the Legs Forward. Keep the spine erect. Bend the right leg so the right foot rests on top of the left thigh at the hip-groin level. Bend forward at the waist and grasp the toes of the left foot with both hands. Keep the spine as straight as you can and look toward the toes. Breathe long and deeply. As you breathe, constrict the tip of your nose as if you were “sniffing.” Continue for 3 minutes. Then inhale, hold briefly and relax.

Easy Pose. Sit straight and meditate on the calm flow of the breath. Briefly visualize your spine from the base to the top and then to the brow point. Relax and meditate.

Comments: This kriya helps you gain endurance and constancy. The first exercise stimulates the navel center and digestion. The second exercise gives energy to the upper body and stretches the life nerves in the legs. The third allows the energy channels to stabilize and consolidate themselves.

In life we must increase our wisdom and experience so we can live normally but with higher consciousness. The yogic aim is to live with maximum light and effectiveness but also very humbly. This is why a teacher remains a student throughout his life and grows more humble with age.

This kriya lets the Self take care of the gross self so that the physical body can have the energy to carry out the Self’s desires. Regular practice of this kriya helps balance the difference between your inner reality and your expression.

A good way to practice this kriya is to repeat the set 3 to 4 times, then deeply relax for 5-10 minutes.