(K.R.I. International Teacher Training Certification Level 1 Manual, 1993, pp. 225-226)

1. Chair Pose. From a standing position, squat down, spread the knees and bend forward until the spine is parallel to the ground. Put the arms between the legs and reach the hands around the back of the heels and around the outside of the foot until the palms can rest on the tops of the feet. Keep the head level or slightly lifted; do not let it droop. Concentrate at the brow point. Begin long, deep complete yogic breaths. Mentally inhale with the mantra, ‘Sat’ and exhale with ‘Nam.’ Continue for 3 to 5 minutes. Then inhale and exhale complete. Hold the breath out and apply Mulbandh firmly. Relax.

2. Wide Leg Life Nerve Stretch. Sit erect and spread the legs wide. Bend forward to grasp the toes of each foot. [NOTE from Shakta: If student cannot grasp the toes with a straight spine then grasp the thighs, knees, shins or ankles instead.] Keep hold of the toes as you rhythmically alternate stretching over each leg as you exhale, rising up to the center as you inhale (NOTE from Shakta: Direct student to twist completely before exhaling down over each leg). The breath is full and coordinated with the motion. Continue for 26 to 108 times over both legs. Then inhale up in the center position, focus on the brow point, exhale and relax.

3. Easy Pose or Lotus Pose. Grasp the shins with both hands. Inhale as you lift the chest and flex the spine forward. Exhale as you tilt the pelvis and flex the spine back. Flex back and forth in a steady, powerful rhythm. Mentally chant ‘Sat’ as you inhale and ‘Nam’ as you exhale, concentrating at the brow point. Continue for 3 minutes. Then inhale, apply Mulbandh, hold briefly and relax.

4. Easy Pose. Place the hands on the shoulders, fingers in front, thumbs in back. Grasp each should with the hand on the same side of the body. Raise the elbows until the upper arms are parallel to the ground. Inhale deeply as you turn the head and the torso to the left. Exhale completely as you turn the head and torso to the right. Continue at a steady pace for 3 minutes. Then inhale deeply to the center, focus at the brow and apply Mulbandh. Hold for 10-15 seconds, exhale and relax.

5. Easy Pose. Bring the hands together in front of the heart center in Bear Grip. Face the left palm out and the right palm toward the chest. Hook and curl the fingers together. Lock the thumbs over the little fingers of the opposite hand. Keep the forearms parallel to the ground. Pull the hands slightly. Begin long, deep breaths. Continue for 3 minutes. Then repeat three times: inhale, exhale completely and apply a firm Mulbandh as you focus at the brow point.

6. Easy Pose. Bear Grip mudra once again, this time 4 inches over the crown of the head. Concentrate through the top of the head. Do powerful and steady long, deep breaths. Continue for 3minutes. Then repeat the following three times: Inhale, exhale complete and apply Mulbandh as you hold and concentrate on the anterior fontanel. Then relax.

7. Sit with the Spine Erect and Extend the Legs Straight. Keep the legs together. Place the hands by the sides on the ground. Do 26 to 108 Body Drops: Inhale as you lift the buttocks and the legs including the heels off the ground. Exhale as you drop the body back to the ground. Continue rapidly until done.

8. Repeat Exercises #2: Stretch the Life Nerve with legs spread wide.

9. Bow Pose. Lie on the Stomach. Bend the knees. Reach back and grasp the ankles, first with one hand, then the other. Pull the shins away from the head. This will gently arch the head and torso upward. Powerful Breath of Fire for 3 minutes. Inhale, exhale and hold out briefly. Inhale and relax down slowly.

10. Sit in any Meditative Posture. Relax the breath and meditate quietly on the vastness of the universe and on the beauty of life.

COMMENTS: The energy of the nervous system and consciousness can dwell in different areas of the body and attach to different objects of concern. This kriya mobilizes the energy of the lower chakras and the lower and mid regions of the body. As that energy is released and synchronized, it concentrates through the heart center and then the head centers. As the pituitary and pineal glands start to function at a higher level, the inner sounds become more apparent. Meditation becomes automatic. You can easily be absorbed into the inner sounds.

Exercise #1 is for the whole lower triangle of the chakras and for nervous system strength. #2 is to balance the sciatic and sex nerves. #3 opens the flow of the spine and pumps the spinal fluid. #4 opens the thoracic spine, unlocks the diaphragm’s motion and stimulates the heart center. #5 accumulates and adjusts the pranic energy at the heart. #6 completes the cycle by opening the crown chakra and stimulating the head centers. #7 goes back to the base to stimulate the circulation of the Kundalini energy and to strengthen the heart muscle. #9 releases the energy up the full length of the spine. #10 concentrates the prana at the pineal gland and opens the inner sounds, the inner thunder. It is often referred to as a thunder, although there are many sounds.

The implication is the power of sound to dissolve your old attachments and break the habitual attention of the subconscious. When you open the inner Surat Shabd, it is like traveling through a turbulent sound barrier—at first everything is shaken and scattered, then there is profound silence and smoothness.