Page Navigation

Page 1

1. Kundalini Yoga Electromagnetic Field and Heart Center 6

1. Kundalini Yoga to channel energy up the spine (Sat Kriya) 8

1. KY for flexibility and the spine 10

1. KY for the adrenal glands (Beyond Fatigue) 14

2. Kundalini Yoga for disease resistance and heart helper 19

2. Kundalini Yoga for the lymph nodes 20

2. KY for purifying the self 23

2. KY for Strengthening the Immune System 1 25

2. KY Whahe Guru Kriya 27

3. Kundalini Yoga for abdominal strengthening 29

3. Kundalini Yoga for the lymph system 31

3. KY for circulatory systems and magnetic field (from SG) 37

3. KY for lower spine and elimination 39

3. KY for Strengthening the Immune System 2 40

3. KY for toning the kidneys 41

3. KY Nabhi Kriya for Prana-Apana 42

4. Kundalini Yoga for the lungs and bloodstream 45

4. KY for Immune Strengthening Workout 46

4. KY kriya for massage of the Lymphatic System 50

4. KY Nabhi Kriya 52

4. KY to stimulate the Ajna 53

5. Basic Spinal Energy Series 54

5. KY for the lungs, magnetic field and deep meditation 57

5. KY Nabhi Kriya for Digestion 60

5. KY Pituitary Gland Series 61

5. KY to activate the central nervous system and stimulate the

pituitary gland 62

6. KY exercise for the Nervous System and Glandular Balance 64

6. KY for physical and mental vitality 65

7. KY for the liver, colon and stomach 67

Page 2

9. KY for the Art of Equilibrium of the Stomach 71

10. KY for Strengthening the Stomach 74

Kundalini Yoga - Keeping the body beautiful 76

Kundalini Yoga brain doctor kriya 78

Kundalini Yoga fifteen minute morning set 82

Kundalini Yoga for balancing the aura 83

Kundalini Yoga for building physical health and mental clarity 84

Kundalini Yoga for Building the Nervous System 86

Kundalini Yoga for Complete Workout for the Elementary Being 89

Kundalini Yoga for connecting with your source of infinite energy 91

Kundalini Yoga for conquering depression 92

Kundalini Yoga for conquering sleep 94

Kundalini Yoga for coordinating mind, body and soul 97

Kundalini Yoga for creating and conserving pranic energy 99

Kundalini Yoga for developing strength and balance 101

Kundalini Yoga for electromagnetic frequency 102

Kundalini Yoga for eliminating tension and pain 103

Kundalini Yoga for elimination (apana) exercises 105

Kundalini Yoga for energy and rejuvenation 108

Kundalini Yoga for Guardian of Health 109

Kundalini Yoga for inner vitality and stamina 114

Kundalini Yoga for nerve navel and lower spine strength 116

Kundalini Yoga for Sat Kriya Workout 119

Kundalini Yoga for strengthening the aura 121

Kundalini Yoga for the eyes set 1 122

Kundalini Yoga for the eyes set 2 123

Kundalini Yoga for the frontal lobe of the brain 124

Kundalini Yoga for the glands the circulation and the meditative

mind 126

Kundalini Yoga for the instinctive self 129

Page 3

Kundalini Yoga for the kidneys 133

Kundalini Yoga for the memory 135

Kundalini Yoga for the nervous system and glandular balance 136

Kundalini Yoga for the sciatic nerve 138

Kundalini Yoga for the skin 143

Kundalini Yoga for the use of reserve energy 144

Kundalini Yoga for the warriors tension release 146

Kundalini Yoga for waking up series 149

Kundalini Yoga for yogic salutations 151

Kundalini Yoga Foundation for Infinity 153

Kundalini Yoga Gheranda Samhita 155

Kundalini Yoga spinal set with Ardha Matsyendrasana 157

Kundalini Yoga Surya Namaskara 158

Kundalini Yoga to eliminate tension and stress 161

Kundalini Yoga to experience your own strength 163

Kundalini Yoga to transform the lowest triangle to the highest

triangle. (From Kundalini Meditation manual for intermediate

students) 165

Kundalini Yoga Varuyas Kriya 167

KY for balancing head and heart 168

KY for the kidneys 169

KY to raise kundalini in fast order 170

KY to stimulate the Ajna 171

The Essence of Self 172

WithstandPressureTime 174

KRI-Template 176

KRI-Template 180

AdjustingCenters 181

KRI-Template 183

BalanceTheAura 185

Page 4

BalanceTheMind1 187

BalanceTheMind2 189

BalanceTheMind5 191

BalancingChakras 193

KRI-Template 196

KRI-Template 197

Beaming&Creating 198

KRI-Template 200

KRI-Template 201

KRI-Template 202

KRI-Template 203

KRI-Template 204

KRI-Template 205

CoordinatingMindBody 206

CrossingHourOfDeath 208

DevelopCommand&Reflex 210

DevelopGreatness 212

KRI-Template 214

KRI-Template 215

ExperienceStrength 216

KRI-Template 218

GhostKriya 219

KRI-Template 222

HarAerobicKriya 223

KRI-Template 225

KRI-Template 226

KRI-Template 228

KRI-Template 230

InnerAngerKriya 231

KRI-Template 233

Page 5

KRI-Template 234

KRI-Template 235

KRI-Template 236

KRI-Template 238

KRI-Template 240

Microsoft Word - Kriya for The Frontal Brain.doc 242

KRI-Template 245

KRI-Template 247

LivingWeightless 248

KRI-Template 250

KRI-Template 251

OpenHeartCenter 252

Recharge4AquarianAge 254

KRI-Template 256

RenewedSelfConcept 257

KRI-Template 259

KRI-Template 261

KRI-Template 262

KRI-Template 264

TeenKriya 265

KRI-Template 268

ToBecomeIntuitive 271

ToMakeAware 273

KRI-Template 275

UnloadingSubconscious 278

Page 6

..::..................................................................
,,;:,,,,+:,,,,,,:,,,,:,,,,,,,,,,,,:,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.
+;+::+;++::;:::,+:::;+:;;::::;::::+;:::+::;;:::::*:::;;::,:+:+::::::+;
+;+;:+;;,,:;;:,,;::,:;,;;:::,+:::,;::::+,,+::,,,:%*:,;:::,:+:+,,,,::*;
+;+;:+;;,,:+;::*?:,:;+,;;::::+:::+?:::;*:,+::::,:;:::*;::::+:+::::::*+
::+::;::,,%S:,:?+,,;;:,::,,;S%:,:%*,,;;;,,;:,,:%S;::*%;:,+++:+:;;+:,+;
.,:.....,.,,...............,:,................,;:,,,......,,,,,,,,,,,.
.......;?*+?;++++*;*++:,.,*+;;;++;*;+*+;*;......:+;;:....,;;;::.......
.......,::::,::::,,::::,.,:::,::::;,:;;;;;,.....:+;;;....,+;++;,......

......................................................................
......................................................................
......................................................................
.............................,........................................
.........................,;+;;;;;,....................................
......................,;;;+;;;;::+....................................
....................,;;:......;?+??,..................................
....:;::::::::::;;:+?;,,,,,:+%%?+?@*;;;::;;,..........................
....,::,,,,,,,,,,:**+++*++*??*;:;*S:,,,,,,,...........................
.................:%;:::;;::,,,:;*+*,..................................
.................:#?+:,,,,,:;;+??*%;:,................................
..............:;+;:*?+;;;;;;+?S%+;%:;*;...............................
............:+;,,...+*+***??**:,;?%,.,%%:.............................
...........;+,.......,:*@@@#,,*??@%...,?%?;,..........................
..........:S:........??,%@@@##@@@@+....+?+;,;.........................
.........,+;;,......:+?+:%@@@@@@@S*:........;+,.......................
.........;;:++;,...;;;:;*+;%SSS*++?;+;,......:*,............,:,.......
.........+:;+*S#;...;+*++;;:....;%?,,+S;......:*,........,::;;+,......
........,*,,:,:;+;:.,,....,+;:,,;;%,..:*+:,..,+%#*,......,,,*,:;......
........+;.......,;;:.......*#?;+*+.....,;%%*;;;%;+;.......:;,+,......
.......;+..........:?*,.....*;*;***;,,....+?;,,,,.,;+:.......;:.......
.......;%;...,,:;****??;,..,*,?:...::;;:,,..;+:,....,++...............
........++;:+%+:;*%S%*,;+;,,:.,,......,::;;:,,;+....;%S*?*............
........+,,:;;;;*???+;+;,,;;:,...........;*+;;;*?:;++*%#@#+,..........
.......:+..:;;;;::,,,,.....,::;+;,,.....:+....,:;::,.;****S+..........
.......:?,,+,,..............:;;;*#?+::,,+;,..........+*+++*%,.........
.......:%?%+,..............:+,,?@%??????*%%*;;::,,,,,,;+++*S?;........
.......,;+*?%*::,.........,+,.*@#%*SS@?,...,,:;;;;*?%SS%;:+%%%+,......
........,%#*;;,:;;::,,....:+.:*#@+??%%.............,:%@#?,+%?*S:......
........,%#?;+?++*?%?+;:::**;+++%?%:%?+..........,,,,;#*%%+%%%*,......
..........,::,,:,.....,:::,.....,:,,:+;;;;;;;;;;;;:;:;;,.,,,:,........
........................................,,,,,,,.......................

...........................**,........................................
...........................::;:.......................................
...........................,:.::,.....................................
............................,+:;:.....................................
.............................++,:.....................................
.............................,;+;,....................................
.............................,+.,;....................................
.................,:::,::::,,,:?;.;:,,,::,,,,..........................
..............................*;,;,....,,,,...........................
.............................,+..:,...................................
.............................,+,.,:...................................
..............................::,.:+..................................
.....,:::;,............,:,:,,.,?;;.++.................................
.....,;;;;..;+:;;+???;;++:,,:;?+;++%?+,...............................
..........,+S+:;%@@%*:,,,:,..*+,,,,,::::,,,,..........................
....,*+;;++*%**?%+,.,,,,,;,:;:,:;:......,;++*+::,,........,,:+,.......
..:+?%??;:;*;+::;:,;;+**;+:,:;*::;+;+++::*;+?*::,,,:::::;::,+*........
..,;;:;::,:;::;+++:,,,,,.,,,,:::,,::;:;::;,;;*:,::::,:::+,,:;,,,......
;:;:......:+:;::::::,:;;:::;;;;;;;;:,,,,,,::,,,,,,::::;;+++;;%?,......
?;;:,..,,;?+;;+#@@?:,::::,,,,:;;+*+*+;;:;??**??*+;;;;;;*?,,,:+,.......
,:+%++*?:;*+*??#%?+,...::,.,;;;+,,......;*;;+;+:,..,,:;;*+::,.........
:*+;*;:,;:,,::,,,;;:....::..:;;.........:,,;+:;:::::::::::............
..,,,,,,;;;;+;;:,,,,,,,:;:,,:,::,...,,::,,,,.,,,......................
.............,,,,,,,,,,,,,;;:::;::::::,...............................

...............................................................;;++:..
.:?*+;:::::;;:..............................................,:**;;S?..
.,:+**+::,,,,;++:::,,,....................................,+*;,,*+;,..
,,,,,:;++:,...*;:::::;;;:,,,.,,.,,,.....................,;+:,.:+:.....
::::::::;+;;;*+,.......,:;**;::::::,.,::::::::::::;;;;++;:..,;*;::::..
............,,:;+;:,,......,:;;:...................,:;;,...;+,..,,,,..
.................,:;;;;:,,....,??;+*+;::,,,,,,,:;;?+:,..,,+;..........
.....................,:;;;;,.,:S+,,:*?;?#S+;;;+%**?*;,..;?;...........
..........................:;;%%;.......,*:,....;+;+::;,.?%,...........
............................,;+,.........,,:,+;*+?+?::+;*,............
..............................,;;,.....;*??S:+;++?,?;:*%:.............
................................,;;:;*;%???*,*+;**,*:;?:..............
..................................,:;+++*++++?;+*+;+;??...............
.....................................,:,:;%%%+?*?+*?%#*...............
........................................:*:;;+++;+;+%%+...............
......................................,;;,..,:*,...:+*;...............
...................................,::+:.,:;;*%*+,.,+?:...............
..................................:;*S?.++;,.:*S%,.+???+:.............
.................................:;;;%%,:+.,:;+?:.::*?;,*:............
................................,;;;;S%,+:,+:,...,;..,;;*%++,.........
................................;?*;?+;;:;**.....,,..,,,,,:;;.........
................................,+*?:;;...:%,.......,?,....:;.........
..................................;;+S,..:?+:,,:*;,+%;,,,,.;;.........
..................................,**;..+?+::::+*;;++:;::;;;,.........
...................................,;+:+?,............................

.........+?;..........................................................
......;*;*+*,.........................................................
.....,****,,:.........................................................
.....,+,,::,:.........................................................
......::,;;:;,........................................................
.......+:*;,,:........................................................
.,,:;:,*+.+;.:........................................................
.,;;+;,;:.:+++,......,,...................................,,..........
.....,.,:.,;;*:,,..,,*?;;:,,,,,,,.........,,,,,,,,,,,::;;*?;::,.......
..:+;:;;?:,;*+++;+;:+;;*,;;?+:;*;:::;+*+*;;::::::;;++*+;:;*,,,,.......
.:*?+;+?%*::;.,:+??;::.;;;;:,,,,,,,,:?;:?*??;;::::;:,;.,::,...........
.+;;;+?%%;.:+:.,+;,;:;,;,...........,;.:*+*:....,,,,:;::,.............
.;*;;;*?+,.,;;++;:.;,;:+,...........,,:;;;:::::::,,,..................
.,;++;:,::,:+:;+;+:;+:,;;+;;;;::::::,,,...............................
....,....,,,,.,:++,,;,.;,....,,.......................................
......,:;:,..:+++?:.,:,+;,,,,,,,,,....................................
......:;*+:.:+;;;*+..???;,:;:::;+*+**+;;::,,,,,,,................,,:+,
........,,,.+;;;;*+,.*@#*;+;+;++;++;;::::;;;;:;**+;;:,,,,,,,,:;;++;+?,
............:+;;+%*,.+++;;,.,:;+;:,...........,+;:*?*+;;;:::::+:,.,+,.
................,*;..;,;;::+;:,+;,...............,?*+,,,,,,,,,+::::,..
................,;,..;,,++;;;:;+*+::::,:,:::::::::;+:,:::,,,,,,,,,....
.................;:::+;::::::::::;,,,,,,,,,,,.........................

.....................,..,,:;+++++;:,..................................
................,:;;;;++*%?+++;;++*%;.................................
..............,+*+;;;;;;;;;;:::;:::+**+,..............................
..............*S;:,,,,,,,:,::::;:;;;++S*..............................
..............?+;;;;;;;;;:;;;;;:::::;+%*,,,,,,,,......................
..............?+:,:::;;;;;+;;;++;+++*?@*;;;;;;;:......................
..............*+;;;;::,,,,,,,,::::;+?@S,..............................
..............;%:,,:;;;;;;;;;++*?%%*+#+...............................
...............;?#?;::::::;++++;::,.:?,...............................
................,#@S+;+;?#S:,,;;;:,;?,................................
.................;S:.,??#@?...+%?*%*,.................................
................:*,..:@@@@@;......?,..................................
.............,;?%,..,%@@@@@#;.:*%**,..................................
...........:++%;*:..;@@@@@@@#%@S#;....................................
........,+?%%:,*;+;,:S@@@@@@@@@#@?++:.................................
......,*S?+:+?,,;+*?+S@@@@@@@@@@@@?%%**+:.............................
....:*??+::,.,,,.,:+::@@@@@@@@@@@@:,%?%;S:............................
...+*+%*+;+++*%?+;:...+#@@@@@@@@@#,.*+,+@%............................
..;++%**++;;;;;;+*?*,..:*S#@@##?+S;....:S%............................
.,*,;S*;;;;;++*+.,,;?.....,::::..?:.....?S,...........................
.*;.,;?%++;;;+++:...**,.........:?%;....*S,...........................
.*:...,++++++;++,....*#+,,...,;+S?+#+..,%;............................
.:?:......,:;+++:,...:?;++**+%*:*++;+?;*%;............................
..:*:.........,:+++;:,?.,+%+,+:+,??,.S+,:*............................
...:%;...........,,;SS%+%+..,++,;?,..;?,++............................
....;S+:...........+%@@?*,..*%,.,,....+??:............................
....,*:;+;,........:??;*+,.+%:......,;*%%,............................
....,?,,,:**:...,.;%+.*S,.+?,...,:;++;:**.............................
.....+%;;+**%?+:,.:,.+%,.,;,,:;++;;,.,%%,.............................
......++:,,.,,:++;:,.,,,:;+++;:,...,:SS,..............................
......;?:;*?*+;++*++***+;:,,..,,::;+;%:...............................
....,*%*?SS%;,,,,,..,:,...,+++;++*++%%,...............................
....*+++;;::,...,,,,,,,,:,.......;::S+................................
...*#+,....,:::?+;;;;;;;+%+::,,,:+%##+;;;:,,:;;,......................
..,S?,;+++;;::;+:........,::;;::::;:,:;?%%%?%%%%?+;;;::,,::::;;:,.....
..,+:*:,,,...,:;+;;;;;;............,+++%*:,,,,;;++::::;++;:::;:;++,...
..:**:....:;+;:,,,,,,,+;,;+:...:;;:*@%*:..,:::,...:;+*???*;;;+,..;*;..
..;S;..,;+;,..,,::;;:,,;++:;+;?S***??:..,;;:..,:;+?*+**??;:;+:....,?,.
..+?.:+;:,;****+;:,,;+??+;+;:*?:,,,,..,;;:,:++;:,,.................%:.
...;?*,,+%%+::::;++*+%?;?:,:;:......,;*;;+;:,....................,*+..
...,%++?*;,.,;;;;;+?%%S,,+*;::+++**?S%*+*+:,,::,...............,++:...
...?%*+;,...:++;;+?S@S#,..,;++*#+::;+S?++;:;;:,,............,:++:.....
..:@?:.......,;+;;:,?@S++?;;+;:%:,;++*+;:;:,.............,:++;,.......
..:#:..........,...;+?:.,*,.,:+S%%*%??+*?++;;:;++;;;:;;+++;,..........
...*?:,..........,*++;.;*;......,,,+*,,,,:S*++**+;,,,:,,..............
....:+++++;;;;;:::::::,;:,,,,,,,::;*+:;+++;:,,........................
.......,,::::;;+**++++++++++++++;;::;;:,..............................

Kundalini Yoga Electromagnetic Field and Heart Center (From Sadhana Guidelines)

...,**++;:::,.........................................................
:;+?S#S%;::,;;,............................................,:,,.......
,::::;;+;;++,,;;;,.........................................;*+;+;::,..
.........,,;;:.;?:+:,.................,:;+;;;;,..........,:;+:,;+++*:.
...........,+;+?:.,:;:............,::;+*+;;++*??:.....,:;:,..:*;,.....
...........,**;,....,:;:.........;+;::::;;;;;+*S+...:;:,.....,+.......
............,;;:,.....,:;:,......?;;:;;;;;;;;+?%+.,;;,....,:;:,.......
..............,:;:+.....,:;:.....;*;;;:::::;;:;?;+;,...,::;:,.........
.................:?:......,:;:....++;:;+;;*;:,;?*;..,:+::,............
...................:;;;;,,..,;;,...,S??S..:;,*S++..:+*:...............
....................,:?+:,....:?;,,;?#@@*,,:*?,:,.,;;.................
......................,;+:,,,..,;;;?%%@@@##%?S,..,+:..................
........................?%;:,.......:*#@@@@@@S;;,+,...................
.........................;%*:.........:#@@@@@S:?;,....................
.........................,S*;..........:S@@@%:.?:.....................
.................,::::;;;;;%*+,..........:;:..:+*;;;;:::::;;;;........
..................,,,,,,,,.:??,............:,,??:.....................
...........................,#?.............:;;;*,....,:;,.............
...........................,?*,.............*+;*.....,;,;.............
...........................,++,.............,:++......+,+.............
...........................:;*+...............*+......:;,.............
...........................;;+;..............,%:......,,..............
..........................,;;%;..............;*,......................
..........................::??:::...........:+;.......................
..........................;;S;.:+;..........;*,.......................
.........................,;?+..+;,.........:;++;......................
.........................;+;:.,;,..........:;++?:,,,,.................
.........................+?%*+,,.......,,,::;+S##%%??*++*;:;;:,.......
........................:;:*%+;+;;:+;+;;;**??%%??*?**+;++,..,:+,......
......................,,*;+%?*+::::+???*::,:::++??;,....,,....;;......
....................,;;:?%*?;,...:+*?%?%++++:++;:...........,;;,......
....................,+::++*;....,:;+;;*%?;;+:,:,,,,....,,:;;;:........
........................,.:;......,,,::;,,,:;?*:*;+*+;;;::,...........
...........................:;,.........,....,+;;;:,,..................
............................,;:.........,,:;:,,.......................
.............................,:;;::::;;;::,...........................

1) Sit in easy pose. Hold the arms up at a 60-degree angle with wrists and elbows straight, palms facing up. Begin breath of fire for 1 minute. Then inhale - hold your breath and pump the stomach in and out 16 times. Exhale - relax the breath. Continue the cycle for 2 to 3 minutes. Exercise 1 builds the psycho-electromagnetic field. If your elbows bend, the psycho- electromagnetic field will not be reformed and strengthened properly. If the exhale after pumping the stomach is rough or gasping, then your magnetic field is very weak.

...................................,:;+??;,...........................
..................................;****+**+,..........................
............................,,,,,;+;+;:;:+%:,,,,,,,...................
............................,,,,,;*;;;:,:+*:,,,,::,...................
..................................;%:,,:**.........,,,,,,,,,,.........
...........,,,,,,,,,,,,,,,,,,,,,,:,%S+*%#S:;+::+;;;;:,,,:::::::;,.....
.......,:::*:::::::::,,,,:,:+:,,:+*%@@@@@@;;+;+++*:;:::,,,,,..:*;;:...
.....,;;:::+,...........++,..;,...;,+#@@S+,*;+**+*:+;;+::::::::;+%%*,.
....;??*+;,;:::::::::::;?*+,:;....,:.,::..,?+;;:;,,.............,+?%,.
....*;,:,................,,,;?,...........::+%;,......................
............................,;....,:,...:,..;?;:....,:................
............................,;.....,:::,;;:,:;:;..,+;:,...............
.............................;,.....,;+;:,+*+;,+...;:;,...............
.............................,;,....,;::;,.?*:,+.....,................
..............................,+....,;:,;;.?+:::......................
..............................:+:,,,,+:.;+.::;?+:.....................
..............................+;++++;;,,?:;+;****.....................
..............................;;.:;+**++:;***+;;?+,...................
..............................:%+;+**++++;::+;;::+;,..................
..............................,+;;:,,:::;+*:,.....,:;,................
...............................,:+;::,....,;;,,.....,+,...............
.................................,:::::,...,?;::,.,,:;,...............
...................................,:;;+:::;;,,:::::,.................

2) Immediately sit on the heels with arms parallel to the ground at the sides. Let the hands hang limply from the wrists. Begin breath of fire for 3 minutes. Inhale - hold, and relax. The second exercise is for the heart. This stimulates the thyroid, parathyroid, and navel center. If you practice these, you will never need cosmetics. A smooth, radiant complexion and a glow in the eyes and face are natural by-products of this exercise.

......:;;;............................................................
....,++;+?;...........................................................
...,;;;;;:::..........................................................
...,+;;*%++S;.......,,................................................
....,:*%#@@@@?,...:;+:,...............................................
......:;;;++*+,::,,:,:,...............................................
.....;:,;,......,:,..,................................................
....,*:.+*,,,,,,,,;;,,,,,,............................................
.,,,,;,.:?;;,,,,,,,;+:,,,,,..........,,...............................
.....:,.:*:,,,::::::;;,,...........,;+*+:.............................
.....::.:+,.:,:::,;;:,,::;,.......,+;;;++,............................
.....:,.,::,,+;*;:;:,,:**+;,,,...,+::;+:;*,........,:::,..............
.....:,.,:,::%+++*++*+*?;;,;:,,:,,:;;+#S#@#*,......:+;::..............
.....:,.,:..,++:*::::,,,:::,,,:,,:.,::;*%%??*;,,,,....,,..............
.....::,:;..,:,,;;:,.....,;;:+*;,;:,.,...,;;;+;:::::,,,...............
...,?%;;;:..,;:;+*?%;;;;:..:,...;?;,,:...::::,..,:;+;:+;::............
...,++;;,.....,...,:,::;:,,:,.,;;,,,;;:,.,,..,::;;;:,::;;;,,,,........
......................,,,,,..,:,.,:,..,,:,..,::::::++;***;,,,,,,.,....
...........................,:,,::,.......,::,:;;:,.,,,,:+++;,,,,,::...
....................,+**;:;:,,:,...........,:*+,++*+;;;:,,,*;,:++::...
.....................;:+;::,,,...............::,:+?%%:;+++,.;:,,,,,...
..............................................,,...,::::;,,,:,........

3) Sit on your heels. Spread the knees wide apart and lean back 600 from the ground. Support the body with arms straight down in back (3A). Tilt the neck back -inhale -pump the stomach in and out until the breath can be held no longer. Exhale. Continue for 1-1/2 to 2 minutes. Then, tilt the spine back further to 300 and continue the breathing cycle for another 1-1/2 to 2 minutes (3B).

4) Still sitting on the heels with knees spread wide, put the forehead on the ground with arms stretched forward and relaxed. After 1 minute, begin long deep breathing for 2 minutes. (Exercise 4 feeds the newly-constituted blood into the brain cells and moves the spinal fluid. This helps repair the damage to the brain done by drugs like alcohol, marijuana, etc.).

............,::+;;::::::;;,,,,........................................
,,,,,,,,,:::::,,..,+,.::*+;+?;:::,....................................
,,,,,,,;+:,..,:...;;,.;::,:+;;+,:;:::,,,..............................
.....,;:......;;..:;;.:;,:;;,+:;++;;::::;,............................
....:;,........++,.:;:,+,;+:;;;;:;+**+,.+:,,,,........................
...:;...,;;::,,.:+:,:+:;;;+;+*:;**+,,..;?+++*?+:......................
..:;,:*;:;::;+++;:;+;,+;*+*+*??%*+*:..;#?;;;;+++:.....................
.:?:*?*;.......,;+++**;+?#S*SS?;::;:,;*#,:::;*;.;;,,..................
.;+:;:,+;;,.......,,:;%%?#S**,....,,;+?+.;;:;+..,+;:;+,...............
.,+;*+;,:+;;:,........,;+**;;;,....,++%*,;::+*,...;;?+:::,,..,::,.....
....,:::*SS*,::,.:,.,...:+;..,::,...,..;;*:+?*;;:;?;:,,:;::;+***+::,..
.........,++,.,;*+;;:,,,.::....,:::,....,;**;+;;+;;;;+**::::,,::+++?+,
...........,;;:,:?%+;;+:.:;.......,:;:,.,*+?:.........;........,*??*?:
.............,:::,:;;,.,:;,.........,,::;*%%+,,,,,::::+:::::::::;+;,,.
................,::::::::,..............,,::::,,,,,,,,................

Then for 2 minutes chant:

...........,..........................................................
.........,;;,......................................,,.................
...,,,,,,;;+:,,,,,,,,:,,,,,,,:;,,,,,:,,,;;,,:,:::::++,::::::,:::::;,..
..:+,:::,;?;:,,,,;*,,*:,,,,,,:*,,,,,,,,,+;,,,,,:::,;+,,,,,,,;:,,,:?+..
..:+::::;**;::::++*::*:::::::;*:::::::::+;:::::::::++:::,:::*;:::;?;..
..:+,:,++?*;+:::*+?;;*:::::::;*:::::::::*;,::::::::+;:::::::+;:::;*;..
..:;,,,*,*;,*:,,:*+,,*,,,,,,,:+,,,,,,,,,;;,,,,,,,,,;;,,,,,,,;;,,,:*+..
..:+:::;+**++::+***;:*:::::;+?*::::::::;?+:::::::%##+,::::::**:,,:?*..
..,+,:::;+*:::,;:;+::*::::+#@@?::::::;%@@;::::::;SS?::::::?#@?:::;*+..
...,,,,:+:+,,,,,,,,,,,,,,,:?*;,,,,,,,:??;,,,,,,,,...,,,,,,*%+,,,,,....
........:;:...........................................................
......................................................................

Teacher: "Ong, ong, ong, ong." Students: "Ong, ong, ong, ong." Teacher: "Sohung, sohung, sohung, sohung." Students: "Sohung, sohung, sohung, sohung."

....................,,,,,,,,..........................................
................,::;:::,:::::::,......................................
.,::::::;;:::++;:,,:+;;;:,...:::*+;::::,..............................
..........,:;;,,,,.:;;;+**+.:+*S#?%*++:...............................
........,;;:,:;+++:;+;:::;?;;:#%+;+S;**,..............,:++*;..........
.......:+,..,;*%*+.;++++++**;:S;:;,#%:,+::,,,,,.....,;*?%?%?;.........
......:;...,;;;*S@;:::::;;?%:;;::;,%?..,+;+??+::;+;:;::*%+;:*.........
....,*+:...,;;;+%@*;?+;;;;;?SS;;;:,*?:..+:,;,...:;,,,,;+,,+;:.........
...,*%?.....,,:+;::;:;+;:;;S#%**;,:+?+;;;::;;;;**%++;+;..;;+.....,::..
..,;;*;...,;;,.+;,.,;,,,:+*%%::?;+++?%;....,,:;+*?+:.;:..+,+...,;:,;:.
..;:,?:..,*+,.,,+?*:;+...;*+*;;;+?%?+:,,,:+*???*+;:::;*::++;...,;;;:;.
.:;,.::..:?*:;;,::,,;?;.,++?%?+;:,,:::::;*;%%+,:*::,,,,,,,,.....,:;;,.
.;:.......,::,....,;:.;::;*?+::;?;:::::+:..;?:..;,...............,:...
.,+,,:;::,......,::,.,,+;,;;..:,,.....;;,::+,+.::.....................
..++::,,:;:::::;+;;;::::+*+++;:,,,,::;%??::+.+,+,.....................
...........,,,,,,,.........,:;;;;;;;::*?:,,*,+::;.....................
.................................,,,::;:;:;+;*+:+.....................

5) Grab the toes with legs slightly spread. Hold for 1 minute. Exercise 5 is for balance.

...:?%*:..............................................................
..+?**+;;,............................................................
.;+;;;:;:;;...........................................................
,;;:;?;,:%%?;,,,......................................................
.+;:*%@#@@@@@#?:,.....................................................
.:;+*?+%S%%%S**;::::,,,................,..............................
...,:*:;::;;:,...,:;++++:,,,,,.......,:::,............................
...,;,.........:;+;;;::;;;;++++::,...;*;;,............................
...:::.,:....:;++::;;;;::;*****+;+:...,::.............................
...:+:.,+::;++,:::+:::::+*;::;,:;+*:,.................................
...;?..,+;;+:,:;;;:,;+:*;:,++;;;+**:::,...............................
...;:..,;.,+:::?*;,;+?++,::,:;::;*S*+;:::,............................
...;,..,;...,+;,*:.+*?;:*:........,:;%;.,:*:,.........................
...;,..+;....;+**,:;?%;:;*:,.........,+?:++,:;,.......................
...;,.,*:....:;;;+;:?++*::;::,;.....::;++;:,;?;::,,...................
...:;..;,.....,...,+;;++:;**++*,,,.::;;,::+++:.,;;:::,,...............
...:;..;...........,+;::::,,.,:::;::::::;:::+,:::,,,:++;::,,,.........
..:+;::+............,;;;:..........,,,:;:**,....,,,,::+;+:,::::,,.....
+%#%+*+:.............,,,.................,,::::,,......,+:::::::*%+,..
*?*+,:,......................................,,,:::+;,,,+,,,,,,+SS+,..
...................................................,::;::::::::;:,....

6) Back platform: The body is straight with the heels on the ground and the upper portion of the body held up by straight arms. Drop the head back and begin breath of fire. After 30 seconds, begin to "walk" the legs wider apart until they are spread wide. Walk them back together again and continue "walking" while doing breath of fire for 30 more seconds. Inhale, exhale and move immediately into a front stretch holding the toes for 1 minute. Relax on the back for 3 minutes. Exercise 6 is for the thyroid, lower back, and heart.

Page 7

...,**++;:::,.........................................................
:;+?S#S%;::,;;,............................................,:,,.......
,::::;;+;;++,,;;;,.........................................;*+;+;::,..
.........,,;;:.;?:+:,.................,:;+;;;;,..........,:;+:,;+++*:.
...........,+;+?:.,:;:............,::;+*+;;++*??:.....,:;:,..:*;,.....
...........,**;,....,:;:.........;+;::::;;;;;+*S+...:;:,.....,+.......
............,;;:,.....,:;:,......?;;:;;;;;;;;+?%+.,;;,....,:;:,.......
..............,:;:+.....,:;:.....;*;;;:::::;;:;?;+;,...,::;:,.........
.................:?:......,:;:....++;:;+;;*;:,;?*;..,:+::,............
...................:;;;;,,..,;;,...,S??S..:;,*S++..:+*:...............
....................,:?+:,....:?;,,;?#@@*,,:*?,:,.,;;.................
......................,;+:,,,..,;;;?%%@@@##%?S,..,+:..................
........................?%;:,.......:*#@@@@@@S;;,+,...................
.........................;%*:.........:#@@@@@S:?;,....................
.........................,S*;..........:S@@@%:.?:.....................
.................,::::;;;;;%*+,..........:;:..:+*;;;;:::::;;;;........
..................,,,,,,,,.:??,............:,,??:.....................
...........................,#?.............:;;;*,....,:;,.............
...........................,?*,.............*+;*.....,;,;.............
...........................,++,.............,:++......+,+.............
...........................:;*+...............*+......:;,.............
...........................;;+;..............,%:......,,..............
..........................,;;%;..............;*,......................
..........................::??:::...........:+;.......................
..........................;;S;.:+;..........;*,.......................
.........................,;?+..+;,.........:;++;......................
.........................;+;:.,;,..........:;++?:,,,,.................
.........................+?%*+,,.......,,,::;+S##%%??*++*;:;;:,.......
........................:;:*%+;+;;:+;+;;;**??%%??*?**+;++,..,:+,......
......................,,*;+%?*+::::+???*::,:::++??;,....,,....;;......
....................,;;:?%*?;,...:+*?%?%++++:++;:...........,;;,......
....................,+::++*;....,:;+;;*%?;;+:,:,,,,....,,:;;;:........
........................,.:;......,,,::;,,,:;?*:*;+*+;;;::,...........
...........................:;,.........,....,+;;;:,,..................
............................,;:.........,,:;:,,.......................
.............................,:;;::::;;;::,...........................

...................................,:;+??;,...........................
..................................;****+**+,..........................
............................,,,,,;+;+;:;:+%:,,,,,,,...................
............................,,,,,;*;;;:,:+*:,,,,::,...................
..................................;%:,,:**.........,,,,,,,,,,.........
...........,,,,,,,,,,,,,,,,,,,,,,:,%S+*%#S:;+::+;;;;:,,,:::::::;,.....
.......,:::*:::::::::,,,,:,:+:,,:+*%@@@@@@;;+;+++*:;:::,,,,,..:*;;:...
.....,;;:::+,...........++,..;,...;,+#@@S+,*;+**+*:+;;+::::::::;+%%*,.
....;??*+;,;:::::::::::;?*+,:;....,:.,::..,?+;;:;,,.............,+?%,.
....*;,:,................,,,;?,...........::+%;,......................
............................,;....,:,...:,..;?;:....,:................
............................,;.....,:::,;;:,:;:;..,+;:,...............
.............................;,.....,;+;:,+*+;,+...;:;,...............
.............................,;,....,;::;,.?*:,+.....,................
..............................,+....,;:,;;.?+:::......................
..............................:+:,,,,+:.;+.::;?+:.....................
..............................+;++++;;,,?:;+;****.....................
..............................;;.:;+**++:;***+;;?+,...................
..............................:%+;+**++++;::+;;::+;,..................
..............................,+;;:,,:::;+*:,.....,:;,................
...............................,:+;::,....,;;,,.....,+,...............
.................................,:::::,...,?;::,.,,:;,...............
...................................,:;;+:::;;,,:::::,.................

......:;;;............................................................
....,++;+?;...........................................................
...,;;;;;:::..........................................................
...,+;;*%++S;.......,,................................................
....,:*%#@@@@?,...:;+:,...............................................
......:;;;++*+,::,,:,:,...............................................
.....;:,;,......,:,..,................................................
....,*:.+*,,,,,,,,;;,,,,,,............................................
.,,,,;,.:?;;,,,,,,,;+:,,,,,..........,,...............................
.....:,.:*:,,,::::::;;,,...........,;+*+:.............................
.....::.:+,.:,:::,;;:,,::;,.......,+;;;++,............................
.....:,.,::,,+;*;:;:,,:**+;,,,...,+::;+:;*,........,:::,..............
.....:,.,:,::%+++*++*+*?;;,;:,,:,,:;;+#S#@#*,......:+;::..............
.....:,.,:..,++:*::::,,,:::,,,:,,:.,::;*%%??*;,,,,....,,..............
.....::,:;..,:,,;;:,.....,;;:+*;,;:,.,...,;;;+;:::::,,,...............
...,?%;;;:..,;:;+*?%;;;;:..:,...;?;,,:...::::,..,:;+;:+;::............
...,++;;,.....,...,:,::;:,,:,.,;;,,,;;:,.,,..,::;;;:,::;;;,,,,........
......................,,,,,..,:,.,:,..,,:,..,::::::++;***;,,,,,,.,....
...........................,:,,::,.......,::,:;;:,.,,,,:+++;,,,,,::...
....................,+**;:;:,,:,...........,:*+,++*+;;;:,,,*;,:++::...
.....................;:+;::,,,...............::,:+?%%:;+++,.;:,,,,,...
..............................................,,...,::::;,,,:,........

............,::+;;::::::;;,,,,........................................
,,,,,,,,,:::::,,..,+,.::*+;+?;:::,....................................
,,,,,,,;+:,..,:...;;,.;::,:+;;+,:;:::,,,..............................
.....,;:......;;..:;;.:;,:;;,+:;++;;::::;,............................
....:;,........++,.:;:,+,;+:;;;;:;+**+,.+:,,,,........................
...:;...,;;::,,.:+:,:+:;;;+;+*:;**+,,..;?+++*?+:......................
..:;,:*;:;::;+++;:;+;,+;*+*+*??%*+*:..;#?;;;;+++:.....................
.:?:*?*;.......,;+++**;+?#S*SS?;::;:,;*#,:::;*;.;;,,..................
.;+:;:,+;;,.......,,:;%%?#S**,....,,;+?+.;;:;+..,+;:;+,...............
.,+;*+;,:+;;:,........,;+**;;;,....,++%*,;::+*,...;;?+:::,,..,::,.....
....,:::*SS*,::,.:,.,...:+;..,::,...,..;;*:+?*;;:;?;:,,:;::;+***+::,..
.........,++,.,;*+;;:,,,.::....,:::,....,;**;+;;+;;;;+**::::,,::+++?+,
...........,;;:,:?%+;;+:.:;.......,:;:,.,*+?:.........;........,*??*?:
.............,:::,:;;,.,:;,.........,,::;*%%+,,,,,::::+:::::::::;+;,,.
................,::::::::,..............,,::::,,,,,,,,................

...........,..........................................................
.........,;;,......................................,,.................
...,,,,,,;;+:,,,,,,,,:,,,,,,,:;,,,,,:,,,;;,,:,:::::++,::::::,:::::;,..
..:+,:::,;?;:,,,,;*,,*:,,,,,,:*,,,,,,,,,+;,,,,,:::,;+,,,,,,,;:,,,:?+..
..:+::::;**;::::++*::*:::::::;*:::::::::+;:::::::::++:::,:::*;:::;?;..
..:+,:,++?*;+:::*+?;;*:::::::;*:::::::::*;,::::::::+;:::::::+;:::;*;..
..:;,,,*,*;,*:,,:*+,,*,,,,,,,:+,,,,,,,,,;;,,,,,,,,,;;,,,,,,,;;,,,:*+..
..:+:::;+**++::+***;:*:::::;+?*::::::::;?+:::::::%##+,::::::**:,,:?*..
..,+,:::;+*:::,;:;+::*::::+#@@?::::::;%@@;::::::;SS?::::::?#@?:::;*+..
...,,,,:+:+,,,,,,,,,,,,,,,:?*;,,,,,,,:??;,,,,,,,,...,,,,,,*%+,,,,,....
........:;:...........................................................
......................................................................

....................,,,,,,,,..........................................
................,::;:::,:::::::,......................................
.,::::::;;:::++;:,,:+;;;:,...:::*+;::::,..............................
..........,:;;,,,,.:;;;+**+.:+*S#?%*++:...............................
........,;;:,:;+++:;+;:::;?;;:#%+;+S;**,..............,:++*;..........
.......:+,..,;*%*+.;++++++**;:S;:;,#%:,+::,,,,,.....,;*?%?%?;.........
......:;...,;;;*S@;:::::;;?%:;;::;,%?..,+;+??+::;+;:;::*%+;:*.........
....,*+:...,;;;+%@*;?+;;;;;?SS;;;:,*?:..+:,;,...:;,,,,;+,,+;:.........
...,*%?.....,,:+;::;:;+;:;;S#%**;,:+?+;;;::;;;;**%++;+;..;;+.....,::..
..,;;*;...,;;,.+;,.,;,,,:+*%%::?;+++?%;....,,:;+*?+:.;:..+,+...,;:,;:.
..;:,?:..,*+,.,,+?*:;+...;*+*;;;+?%?+:,,,:+*???*+;:::;*::++;...,;;;:;.
.:;,.::..:?*:;;,::,,;?;.,++?%?+;:,,:::::;*;%%+,:*::,,,,,,,,.....,:;;,.
.;:.......,::,....,;:.;::;*?+::;?;:::::+:..;?:..;,...............,:...
.,+,,:;::,......,::,.,,+;,;;..:,,.....;;,::+,+.::.....................
..++::,,:;:::::;+;;;::::+*+++;:,,,,::;%??::+.+,+,.....................
...........,,,,,,,.........,:;;;;;;;::*?:,,*,+::;.....................
.................................,,,::;:;:;+;*+:+.....................

...:?%*:..............................................................
..+?**+;;,............................................................
.;+;;;:;:;;...........................................................
,;;:;?;,:%%?;,,,......................................................
.+;:*%@#@@@@@#?:,.....................................................
.:;+*?+%S%%%S**;::::,,,................,..............................
...,:*:;::;;:,...,:;++++:,,,,,.......,:::,............................
...,;,.........:;+;;;::;;;;++++::,...;*;;,............................
...:::.,:....:;++::;;;;::;*****+;+:...,::.............................
...:+:.,+::;++,:::+:::::+*;::;,:;+*:,.................................
...;?..,+;;+:,:;;;:,;+:*;:,++;;;+**:::,...............................
...;:..,;.,+:::?*;,;+?++,::,:;::;*S*+;:::,............................
...;,..,;...,+;,*:.+*?;:*:........,:;%;.,:*:,.........................
...;,..+;....;+**,:;?%;:;*:,.........,+?:++,:;,.......................
...;,.,*:....:;;;+;:?++*::;::,;.....::;++;:,;?;::,,...................
...:;..;,.....,...,+;;++:;**++*,,,.::;;,::+++:.,;;:::,,...............
...:;..;...........,+;::::,,.,:::;::::::;:::+,:::,,,:++;::,,,.........
..:+;::+............,;;;:..........,,,:;:**,....,,,,::+;+:,::::,,.....
+%#%+*+:.............,,,.................,,::::,,......,+:::::::*%+,..
*?*+,:,......................................,,,:::+;,,,+,,,,,,+SS+,..
...................................................,::;::::::::;:,....

......................................................................
......................................................................
......................................................................
.............................,........................................
.........................,;+;;;;;,....................................
......................,;;;+;;;;::+....................................
....................,;;:......;?+??,..................................
....:;::::::::::;;:+?;,,,,,:+%%?+?@*;;;::;;,..........................
....,::,,,,,,,,,,:**+++*++*??*;:;*S:,,,,,,,...........................
.................:%;:::;;::,,,:;*+*,..................................
.................:#?+:,,,,,:;;+??*%;:,................................
..............:;+;:*?+;;;;;;+?S%+;%:;*;...............................
............:+;,,...+*+***??**:,;?%,.,%%:.............................
...........;+,.......,:*@@@#,,*??@%...,?%?;,..........................
..........:S:........??,%@@@##@@@@+....+?+;,;.........................
.........,+;;,......:+?+:%@@@@@@@S*:........;+,.......................
.........;;:++;,...;;;:;*+;%SSS*++?;+;,......:*,............,:,.......
.........+:;+*S#;...;+*++;;:....;%?,,+S;......:*,........,::;;+,......
........,*,,:,:;+;:.,,....,+;:,,;;%,..:*+:,..,+%#*,......,,,*,:;......
........+;.......,;;:.......*#?;+*+.....,;%%*;;;%;+;.......:;,+,......
.......;+..........:?*,.....*;*;***;,,....+?;,,,,.,;+:.......;:.......
.......;%;...,,:;****??;,..,*,?:...::;;:,,..;+:,....,++...............
........++;:+%+:;*%S%*,;+;,,:.,,......,::;;:,,;+....;%S*?*............
........+,,:;;;;*???+;+;,,;;:,...........;*+;;;*?:;++*%#@#+,..........
.......:+..:;;;;::,,,,.....,::;+;,,.....:+....,:;::,.;****S+..........
.......:?,,+,,..............:;;;*#?+::,,+;,..........+*+++*%,.........
.......:%?%+,..............:+,,?@%??????*%%*;;::,,,,,,;+++*S?;........
.......,;+*?%*::,.........,+,.*@#%*SS@?,...,,:;;;;*?%SS%;:+%%%+,......
........,%#*;;,:;;::,,....:+.:*#@+??%%.............,:%@#?,+%?*S:......
........,%#?;+?++*?%?+;:::**;+++%?%:%?+..........,,,,;#*%%+%%%*,......
..........,::,,:,.....,:::,.....,:,,:+;;;;;;;;;;;;:;:;;,.,,,:,........
........................................,,,,,,,.......................

7) Sit on the left heel, stretch the right leg forward and grab the big toe with the right hand. Pulling back on the toe, grab the heel with the left hand. Keep the chin tucked into the chest and the eyes fixed on the big toe. Inhale deeply -exhale and hold the breath out for 8 seconds keeping mul bandh and diaphragm lock tightly pulled. Inhale. Continue for 3 minutes. Relax for 5 minutes on the back. Exercise 7 is the great seal of yoga: Maha mudra. Its effects fill pages. This exercise can be practiced by itself.

...........................**,........................................
...........................::;:.......................................
...........................,:.::,.....................................
............................,+:;:.....................................
.............................++,:.....................................
.............................,;+;,....................................
.............................,+.,;....................................
.................,:::,::::,,,:?;.;:,,,::,,,,..........................
..............................*;,;,....,,,,...........................
.............................,+..:,...................................
.............................,+,.,:...................................
..............................::,.:+..................................
.....,:::;,............,:,:,,.,?;;.++.................................
.....,;;;;..;+:;;+???;;++:,,:;?+;++%?+,...............................
..........,+S+:;%@@%*:,,,:,..*+,,,,,::::,,,,..........................
....,*+;;++*%**?%+,.,,,,,;,:;:,:;:......,;++*+::,,........,,:+,.......
..:+?%??;:;*;+::;:,;;+**;+:,:;*::;+;+++::*;+?*::,,,:::::;::,+*........
..,;;:;::,:;::;+++:,,,,,.,,,,:::,,::;:;::;,;;*:,::::,:::+,,:;,,,......
;:;:......:+:;::::::,:;;:::;;;;;;;;:,,,,,,::,,,,,,::::;;+++;;%?,......
?;;:,..,,;?+;;+#@@?:,::::,,,,:;;+*+*+;;:;??**??*+;;;;;;*?,,,:+,.......
,:+%++*?:;*+*??#%?+,...::,.,;;;+,,......;*;;+;+:,..,,:;;*+::,.........
:*+;*;:,;:,,::,,,;;:....::..:;;.........:,,;+:;:::::::::::............
..,,,,,,;;;;+;;:,,,,,,,:;:,,:,::,...,,::,,,,.,,,......................
.............,,,,,,,,,,,,,;;:::;::::::,...............................

8) Lie on the back. Stretch the arms overhead on the ground. Raise the left leg 900 and begin breath of fire for 1 minute (8A). Switch to the right leg for I minute, continuing breath of fire. Then raise both legs 12 inches only and keep up the breath of fire for 1 more minute (8B). Relax for 2 minutes. Exercise 8 balances prana and apana.

...............................................................;;++:..
.:?*+;:::::;;:..............................................,:**;;S?..
.,:+**+::,,,,;++:::,,,....................................,+*;,,*+;,..
,,,,,:;++:,...*;:::::;;;:,,,.,,.,,,.....................,;+:,.:+:.....
::::::::;+;;;*+,.......,:;**;::::::,.,::::::::::::;;;;++;:..,;*;::::..
............,,:;+;:,,......,:;;:...................,:;;,...;+,..,,,,..
.................,:;;;;:,,....,??;+*+;::,,,,,,,:;;?+:,..,,+;..........
.....................,:;;;;,.,:S+,,:*?;?#S+;;;+%**?*;,..;?;...........
..........................:;;%%;.......,*:,....;+;+::;,.?%,...........
............................,;+,.........,,:,+;*+?+?::+;*,............
..............................,;;,.....;*??S:+;++?,?;:*%:.............
................................,;;:;*;%???*,*+;**,*:;?:..............
..................................,:;+++*++++?;+*+;+;??...............
.....................................,:,:;%%%+?*?+*?%#*...............
........................................:*:;;+++;+;+%%+...............
......................................,;;,..,:*,...:+*;...............
...................................,::+:.,:;;*%*+,.,+?:...............
..................................:;*S?.++;,.:*S%,.+???+:.............
.................................:;;;%%,:+.,:;+?:.::*?;,*:............
................................,;;;;S%,+:,+:,...,;..,;;*%++,.........
................................;?*;?+;;:;**.....,,..,,,,,:;;.........
................................,+*?:;;...:%,.......,?,....:;.........
..................................;;+S,..:?+:,,:*;,+%;,,,,.;;.........
..................................,**;..+?+::::+*;;++:;::;;;,.........
...................................,;+:+?,............................

9) Slowly come into shoulder stand. Spread the legs wide open and begin breath of fire for 3 minutes. Relax on the back for 3 minutes. Exercise 9 is for the thyroid.

10) Lie on the back. Inhale and lift both legs six inches. Arms should be straight up from the shoulders with the palms facing in (10A). On the exhale, let both legs down and bring the head up pressing the chin on the chest (10B). Continue for 3 minutes with long deep breathing. Relax for 2 minutes. Exercise 10 for the heart center.

.........+?;..........................................................
......;*;*+*,.........................................................
.....,****,,:.........................................................
.....,+,,::,:.........................................................
......::,;;:;,........................................................
.......+:*;,,:........................................................
.,,:;:,*+.+;.:........................................................
.,;;+;,;:.:+++,......,,...................................,,..........
.....,.,:.,;;*:,,..,,*?;;:,,,,,,,.........,,,,,,,,,,,::;;*?;::,.......
..:+;:;;?:,;*+++;+;:+;;*,;;?+:;*;:::;+*+*;;::::::;;++*+;:;*,,,,.......
.:*?+;+?%*::;.,:+??;::.;;;;:,,,,,,,,:?;:?*??;;::::;:,;.,::,...........
.+;;;+?%%;.:+:.,+;,;:;,;,...........,;.:*+*:....,,,,:;::,.............
.;*;;;*?+,.,;;++;:.;,;:+,...........,,:;;;:::::::,,,..................
.,;++;:,::,:+:;+;+:;+:,;;+;;;;::::::,,,...............................
....,....,,,,.,:++,,;,.;,....,,.......................................
......,:;:,..:+++?:.,:,+;,,,,,,,,,....................................
......:;*+:.:+;;;*+..???;,:;:::;+*+**+;;::,,,,,,,................,,:+,
........,,,.+;;;;*+,.*@#*;+;+;++;++;;::::;;;;:;**+;;:,,,,,,,,:;;++;+?,
............:+;;+%*,.+++;;,.,:;+;:,...........,+;:*?*+;;;:::::+:,.,+,.
................,*;..;,;;::+;:,+;,...............,?*+,,,,,,,,,+::::,..
................,;,..;,,++;;;:;+*+::::,:,:::::::::;+:,:::,,,,,,,,,....
.................;:::+;::::::::::;,,,,,,,,,,,.........................

.....................,..,,:;+++++;:,..................................
................,:;;;;++*%?+++;;++*%;.................................
..............,+*+;;;;;;;;;;:::;:::+**+,..............................
..............*S;:,,,,,,,:,::::;:;;;++S*..............................
..............?+;;;;;;;;;:;;;;;:::::;+%*,,,,,,,,......................
..............?+:,:::;;;;;+;;;++;+++*?@*;;;;;;;:......................
..............*+;;;;::,,,,,,,,::::;+?@S,..............................
..............;%:,,:;;;;;;;;;++*?%%*+#+...............................
...............;?#?;::::::;++++;::,.:?,...............................
................,#@S+;+;?#S:,,;;;:,;?,................................
.................;S:.,??#@?...+%?*%*,.................................
................:*,..:@@@@@;......?,..................................
.............,;?%,..,%@@@@@#;.:*%**,..................................
...........:++%;*:..;@@@@@@@#%@S#;....................................
........,+?%%:,*;+;,:S@@@@@@@@@#@?++:.................................
......,*S?+:+?,,;+*?+S@@@@@@@@@@@@?%%**+:.............................
....:*??+::,.,,,.,:+::@@@@@@@@@@@@:,%?%;S:............................
...+*+%*+;+++*%?+;:...+#@@@@@@@@@#,.*+,+@%............................
..;++%**++;;;;;;+*?*,..:*S#@@##?+S;....:S%............................
.,*,;S*;;;;;++*+.,,;?.....,::::..?:.....?S,...........................
.*;.,;?%++;;;+++:...**,.........:?%;....*S,...........................
.*:...,++++++;++,....*#+,,...,;+S?+#+..,%;............................
.:?:......,:;+++:,...:?;++**+%*:*++;+?;*%;............................
..:*:.........,:+++;:,?.,+%+,+:+,??,.S+,:*............................
...:%;...........,,;SS%+%+..,++,;?,..;?,++............................
....;S+:...........+%@@?*,..*%,.,,....+??:............................
....,*:;+;,........:??;*+,.+%:......,;*%%,............................
....,?,,,:**:...,.;%+.*S,.+?,...,:;++;:**.............................
.....+%;;+**%?+:,.:,.+%,.,;,,:;++;;,.,%%,.............................
......++:,,.,,:++;:,.,,,:;+++;:,...,:SS,..............................
......;?:;*?*+;++*++***+;:,,..,,::;+;%:...............................
....,*%*?SS%;,,,,,..,:,...,+++;++*++%%,...............................
....*+++;;::,...,,,,,,,,:,.......;::S+................................
...*#+,....,:::?+;;;;;;;+%+::,,,:+%##+;;;:,,:;;,......................
..,S?,;+++;;::;+:........,::;;::::;:,:;?%%%?%%%%?+;;;::,,::::;;:,.....
..,+:*:,,,...,:;+;;;;;;............,+++%*:,,,,;;++::::;++;:::;:;++,...
..:**:....:;+;:,,,,,,,+;,;+:...:;;:*@%*:..,:::,...:;+*???*;;;+,..;*;..
..;S;..,;+;,..,,::;;:,,;++:;+;?S***??:..,;;:..,:;+?*+**??;:;+:....,?,.
..+?.:+;:,;****+;:,,;+??+;+;:*?:,,,,..,;;:,:++;:,,.................%:.
...;?*,,+%%+::::;++*+%?;?:,:;:......,;*;;+;:,....................,*+..
...,%++?*;,.,;;;;;+?%%S,,+*;::+++**?S%*+*+:,,::,...............,++:...
...?%*+;,...:++;;+?S@S#,..,;++*#+::;+S?++;:;;:,,............,:++:.....
..:@?:.......,;+;;:,?@S++?;;+;:%:,;++*+;:;:,.............,:++;,.......
..:#:..........,...;+?:.,*,.,:+S%%*%??+*?++;;:;++;;;:;;+++;,..........
...*?:,..........,*++;.;*;......,,,+*,,,,:S*++**+;,,,:,,..............
....:+++++;;;;;:::::::,;:,,,,,,,::;*+:;+++;:,,........................
.......,,::::;;+**++++++++++++++;;::;;:,..............................

11) Sit in easy pose and hold opposite elbows across the chest. Roll the head in a slow figure 8 for 30 seconds in one direction, then 30 seconds in the other direction. Then inhale deeply, and bend forward to the ground. Exhale and rise up as fast as possible. Repeat this 10 times.

Exercise 11 for the heart center.

12) Meditate by chanting:

..::..................................................................
,,;:,,,,+:,,,,,,:,,,,:,,,,,,,,,,,,:,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.
+;+::+;++::;:::,+:::;+:;;::::;::::+;:::+::;;:::::*:::;;::,:+:+::::::+;
+;+;:+;;,,:;;:,,;::,:;,;;:::,+:::,;::::+,,+::,,,:%*:,;:::,:+:+,,,,::*;
+;+;:+;;,,:+;::*?:,:;+,;;::::+:::+?:::;*:,+::::,:;:::*;::::+:+::::::*+
::+::;::,,%S:,:?+,,;;:,::,,;S%:,:%*,,;;;,,;:,,:%S;::*%;:,+++:+:;;+:,+;
.,:.....,.,,...............,:,................,;:,,,......,,,,,,,,,,,.
.......;?*+?;++++*;*++:,.,*+;;;++;*;+*+;*;......:+;;:....,;;;::.......
.......,::::,::::,,::::,.,:::,::::;,:;;;;;,.....:+;;;....,+;++;,......

God and me, me and God, are one.

This set works on the coordination and repair of the nervous system by stimulating the heart center. Your normal feeling of happiness, connection, and well-being depends on the balance of your individual psycho- electromagnetic field. If it is strong, your muscles obey the message nerves, and the message nerves give good perception to the brain. Proper maintenance of the nerves depends on the basic elements and hormones in the constitution of the blood. This set will balance the blood. The best results are always obtained if you practice a set until you master it. If you cannot do the exercises for the full-time period, do what you can and slowly build up to it. When you can keep up with all the given times and are in a good posture for each exercise, continue the set each day for 40 days as you master the mental poise and meditation of the full set.

Page 8

Kundalini Yoga to channel energy up the spine (Sat Kriya) (From Sadhana Guidelines)

1. Sit on the heels and stretch the arms over the head so that the elbows hug the ears (A).

...............................;;,....................................
..............................,%S%....................................
..............................;+??;...................................
..............................+;?,?:,.................................
..............................*,*%*?;+,...............................
.............................,*,??:+*S*:,.............................
.............................,%++*%*+**%+.............................
............................,?S??*+++*%?%:............................
.............................*%?%?+*++;*?,............................
.............................*,,%+;;*+.;*.............................
............................,?,..,,+%;.++.............................
............................;*....+S,..+*.............................
...........................,?,...;?%,..,?,............................
...........................;*...:?,;+...++............................
...............,::........,?,..,?,..?,..,?,...........................
..............,%**,......,?:...*:...++...+;...........................
..............;**:......:*:...:?....:*...,?,..........................
..............,........:*:....*;....,*....*+..........................
......................,?,....,?,.....?,...,?:.........................
......................?;.....,?,.....*:....;+.........................
.....................:*......,?......+;....,?,........................
.....................*;......:*......;*.....*+........................
.....................?:......++......:?.....:%,.......................
.....................?,......?*+;:,..,%,.....++.......................
..................,:*?......;?:::;**,.?:.....,?.......................
................:++;*+......*:.....;?,++......*:......................
..............:*+,..?:.....:*.......;*:*......;*......................
.............,?:...;+......*;........+*?,.....,?,.....................
.............;*....?:.....,?,.........*#:......*;.....................
.............:?,..++......:*..........,S+......;*.....................
..............+*.:?,......+;....,;+:,..+S......,*.....................
..............,?:?:.......?:.,+S#@@@S+;,%,......*,....................
...............+#;.......,?,;S%+:::;+SS##:......*;....................
...............:#:.......;%*+:.......,,+#+......+*....................
...............*%;,....,:S%,............*S;,....:S%;..................
..............;+,++*++++*%,..,+++*?:.;*?S?;++;::+S*?..................
.............,*,...,,,,.:*...;++++++:S**+*..,:;;:,:*..................
............,*:.........+;....,,,.;*,?,,,*........+;..................
...........,*:.........,?,.......:%:,?;.;+........*,..................
...........+;.,........+#:.......,?*++:.*:.......:*...................
..........,*..........:S%*:.....,?%SSS?:*,.......;+...................
..........,S:........:#S,,*:....,:;;;:,*+;+:,,...*;...................
..........,#S,......,+?*;;:*;,........++..:;**?**%,...................
..........,S?:.......,SS+?%%??*;:;+++*+:,.....:;?%....................
..........;#+.......:?*%,:;*#?+*;?@?;,++....:,..;*....................
..........+*,.......,,:*;+;:;%*;S%+..::;+,,::*:.*;....................
..........++..........*:..,;;:*SS*:..;**:+:;+++.?,....................
..........:*.........*;.....,;;:*%;....;+,+,:#;,?,....................
..........,*.......:*;........:+?;?.....:+:+.**;+.....................
..........:+.....,;+:..........,?++*,....:?+.;S*:.....................
..........++...,;+;.............,,.++.....%;.,?*+,....................
..........??:;++;,..................?:....:,..,,:?:...................
..........+%::,.....................:?:.........:?,...................
..........:*,:.......................:?:........:?....................
..........,?:*........................,*;.......;+....................
...........*:?,........................,%;......;+....................
...........*:?:........................;S#+.....;+....................
...........*,%:........................*;:,.....;;....................
...........*:%:........................?:.......;;....................
..........,*:S,.......................,?,.......;;....................
..........,*:%.........................?::,.....+;....................
..........,?**.,.......................*;%%.....*:....................
...........*@;,?,......................:*,,.....?,....................
...........*#,??.......................:*......:*.....................
..........,S?+%;.......................+;......;+.....................
..........,%S++:......................,?;*:....+:.....................
...........%%,*,.......................+*?;....+:.....................
..........:%,;;........................,*......+:.....................
..........++,*,........................:*......+;.....................
.......:;;S;;:.........................;+......;*::;:;;;,.............
.......,,;#;*..........................;+:;,...,%;::::::,.............
.........+S*:..........................:+?%,....;;....................
.........%#;...........................:+,,,....,?,...................
........,#%............................,+........;%+,.................
........+#:.............................*,.......:%@?:................
.......,*:..............................+:.,....+*;?:*;...............
.......+;................,,.........,;;.:+.?:..++;*,..?:..............
......,*,............,:;**,.....,::;*+:.,*,,,.,?,?,...,*;.............
......+;...........,**;:,......:*;;:,....+;....?:+??,..,+*,...........
......+:..........:??.........,*:........?:,..;?;+;:.....;*:..........
......;+.........,?:*,..,,,,,:*;.........*;:;:S*:,........,*;.........
.......*;...,,,:;++,*?**%%??%%*;+;:,,....:?;S+:............,++........
.......+*;?******+++:::,,.....,,,:;;+;;:,.*S?................*+.......
.......:+?S*::,,,,...................,:;;;*#:.................*;......
..........,+*:............................:?;.................,?,.....
............,?;.............................;;;................,*:....
.............,++:............................:#;................:*....
...............,++:,..........................:S%:..............,?:...
.................,;++;,........................,%%%*:............,?,..
....................,;?+........................:S?++;;,..........*;..
......................,*+,.......................%%+++:..........,?,..
........................;*;,....................,%#%??*+;:.....,:?:...
.........................,+*;,................,.:*:**+++;;::;;;+;:....
...........................,:++;*+;;;:,........:*,...,,,::::,,,,......
..............................:;++**?SS*+;;;:;++,.....................
..................................,,,,,,,,,:::,.......................

2. Interlock all the fingers except the first ones (index) which point straight up (B).

..................,*??+,..............................................
.................:%+%+%*..............................................
.................+%;*;+?*:............................................
.................+?;*:++;*............................................
................,*?:*,++;*............................................
..............:,,**,*,*;+*:...........................................
.............,?**;:.,.:,+;*...........................................
..............**%...,...*,*;..........................................
..............*;+;.:+...;+,?:.........................................
..............;*:*,*,...+;.++.........................................
...............;?;+:...+;,,+;.........................................
................*+;...:+.:;;;:........................................
...............,*+,...?+....,?,.......................................
...............;?;;;::%*,....;*.......................................
..............,?,,,,:;*%*.....**,.....................................
..............+;.......:*+:,..;%*,....................................
.............,*..........:;+*+;,;+....................................
.............+;:,..........,*,...*:...................................
............,?,+:..........+:....:+...................................
............;+.*,.........;;......;;..................................
............*:.+.........,+........*,.................................
...........,?.,*.........+:........:+.................................
...........:%:,*........,%;::::::,,.+,................................
...........+%?,+,.......*+;::,:::+*;+;................................
..........,S*,,*,......:S%%??*+++:::;*:...............................
..........,?..,:......,?*?**+;;:::::;+?...............................
..........;;..........+*::;::;*;::;:,,+:..........,,..................
..........??**++,...,:*:::::::::*;,,:;?;........,:,;;.................
..........+?:,.,..,:+?::;:,,,:::::++,.+:........;*,;;.................
.........,*,.....:*+:?:,,,;;:,,,::::;;*:.........,,,..................
.........;+.......,**:,;;:,..,::,....:*...............................
.........*:........:S+;,..,:;:::,,,,,++...............................
........,*.........:+,...:;:,,?S%*;:+S*...............................
........;:.........;+,:;%+.....::,..+:+...............................
.......,?,........,**+?%@%:,......::*;+...............................
.......++;........;:?*%#S#S*:....;?S?:+...............................
......,%,+:......::;;%##%%@@?;,;*?*;%,+...............................
......;*+,*.....:;.?;*SS##S##S##%++*S;;...............................
......;;+:*,...:;.;+++;*S%S%?#@@@@%#@%;...............................
......:+,*,,..,+,:;?%:..*S#SS%S@@S%S@@;...............................
......,*:+....;,,+.+:....*@#@%#S@#SS@@*...............................
.......:*,......::.......,%##S%%@##@##?,..............................
........+;,...,...........;%#@%S#S@#?+:;..............................
........:S;,.;;...........;,:*%+***;,..*,.............................
........,S*,:+..........,+:...,,,:,....;;.............................
.........%*.*,,.........;;.............,*,............................
.........*;;;,*........,+...............+:............................
.........,?*.?;........:;............,.;:*............................
.........,S:;?.;,......;:.........,+,..;;+;...........................
..........;;?,,?,.....,+..........;S,..:+:*...........................
..........;?:,%+......;;.........,**...:+.?:..........................
..........;?.*S,......+,.........;*;...:+.:?..........................
..........;:;?+......:;.........,++:.,;:+..*+.........................
..........;:+?,......+,.........;;+,.?;:+..:?.........................
..........++;*......:;.........,+:;.+%.;;..,?.........................
.........,S:+,......+,.........;,;:,*+.;;..,?.........................
.........*+:;......:+.........,+.+,++:.+;..,?,........................
.........+:+......,*,.........;:,+:;+,.*,.,.?,........................
........,+*,.....:+,..........+,+;+:;.;+.++.?,........................
........:S:::...:+,..........:;;++,;,:*,:S:.?,........................
........:*:+,.,;;...........,+:++:,+;+,,S?.,?,........................
........;;+..:;:............;;++:,+*;.,??,.;+.........................
.......:**,,;;,............;;+*;;+*:.,*?,..*:.........................
.......?S,,+:............,;;.:+;++:.:**:..:+..........................
.....:+#::+,...........,:;::++;;;.,;++,..,?;:;;;:;;;:.................
......%?:+,..........,;;;+**;,,,,;++:....:*,,,,,,,,,,.................
.....,#+;,..........:;:;*+:..,;+*;:,.....+?:,.........................
.....+#;,..,,.....,:+;+:....;+;:,.....,,.+%++;,.......................
....,S*;:.,::;;:::+:;:....,+*::,,:;;+**:.:%:.:;:......................
....+*.+,......;%;;;,...,;+S?*?%?*+;;;:,,**,...:+,....................
...+;..:;....,;?;;;...,;+?#%??**+;,,,,,,,S;.....,;;;:,................
..:+....+,..,+?+;:..:;;:++*;:;;;++:,,....*?........,;;;:..............
..;;..,,:;.,??+:,.:*:,.:;...,...,,:::;;:,:S:..........,;;:............
..,*,.*?.+.,S%+;;,;#+...+,............,,:;%*;;:+;,......,;;:,.........
...,+:+?:;:.,;++;+:;%*,.,+................,,,:?%+:,,,.....,:;:,.......
....,*+**,+,...:++*,.+%;.*,....................:;++?**:......:+;......
...,:+:;*;::....,+*+..?++#;.......................,+?,.........:*,....
..,*;,.,;::,,....,*,..*,*%*:........................;?,.........;*....
..:*....;;:;+,....+,..+,:?+;.........................;+,........,*....
...:+,..+;.++:....+,;.+,,:+:..........................:+:........+,...
...,?+:,;;.+%,....+;;.+,,;*;:::,,,.....................,+::;+,..,+,...
..,*:,:;+:.+S.....:?.:+.;+..,,:::;;::::,,..............:#S*;;,.,+:....
..,*;::::::;S,....,;;*+?;,........,,::::;+;::,,:::::,.:?+:+;,:;;,.....
....,,,,,,::+;;;+??*+;:::;;;;;;;:,,,.....:*%S**??**+,;?;;;;;;:,.......
..............,,:,,.........,,,,::;;+;;:,...:;+;::+*+:,,,,,...........
....................................,,:;;;;;;;+*;;:,..................

,..........................,.,;+++,...................................
;........................,*+??%,.++...................................
........................:?:++;*..:%,..................................
.......................,?::?.;*..,#+..................................
.......................;+.*;.;?..,#%..................................
.......................?:.?,.,*+;+S?..................................
......................,?,.?,...::,:*..................................
......................:*..?:....::++..................................
......................+;..*;.:+*?:*;..................................
......................+;..?:.:;+;,?:..................................
......................;+..?,......*;..................................
......................;*..?,......++..................................
.....................,?:.,?,......;*..................................
.....................;+...?:......:?..................................
.....................?:...*;......,?,.................................
....................:*....?:..::::,?,.................................
...........,........++....?,.,;::,,?,.................................
........,;;++,......*;....*:..,++;,+;.....,::::,,.....................
........,*#++,.....,?,....*;..:+?%;:S?+,:++;;::;++,...................
........,;+;;......:*....,?...,:,,.:*:?S%,.......++...................
...................+;....:*........,*..,;;........*,..................
...................?,....:+.........?,..,*,.......;+..................
..................:*.....;;.........*,...+:.......,*,,:::,............
..................+;.....+;.........*:...;+...,;::,?*;;:;++,..........
.................,?......*,.........+;...,*+,.,;+*+*;.....;?:.........
.................,*.....,?,,,:::,,..;+....;%,......+;..:;:.;*.........
.................*;.,,:;;++????**;+:,?,...,?....,,,:+..,+??;+.........
............,,,:+S+;;;:::*;:,.....,?,*;....*:..;+;*+?....,:?;.........
.......,:;;+;+%*+,,.....*;........,?,*+....++.;*,.,*%,,,..,*..........
...,:+?S%??***%+*.......*:......,:*+,+,....,?:%;...:%;;;+,*,..........
.,++;;:,,,,.;?:**,......;*;::;;++%*.........:?@?*:,:?...?S+....,,.....
:?:.........++.?*:.......,:::;+++:...........,;*+*?%+..,S?,:;;;++*:...
;*..........;%,+**,.....,,;;;+:,...............,:+S%:..?#*??*+:.;%S;..
:*...........++,+%:.,:;;;;:,......................:?*?%%S:..,,*;.+#S,.
,*,...........;*;,.++;,,...........................,;;:.%:.,,:*:..+%..
.+;............,;?%+....................................;S?+;;:,:++,..
.,*..............*%,........................:,...........:;;+?+;;,....
..;;............:++;........................++..............+:........
..,*:........,,,*,:?,.......................?;.............,*.........
...,*,.....:++;,,..;,......................;?..............,*.........
....+;....;?+,.............................:?..............:*.........
....,*,...,+;,.............................,*+.............:*.........
.....;+......................................*:............;*.........
......*;.....................................?,............+;.........
......,+*,..................................:?.............*:.........
.......:S+,.................................,*:.........,,:?..........
.......:*:+:.................................,*,........;;+;..........
.......?S.,++,................................;+........:?*...........
......;+?,..;*,...............................+;........,#+...........
.....,*,?:...:*;,............................,*,.........%:...........
.....*:.:,....,;+;,.....................:;:...*,.........?,...........
....;+..........,:*;,..................:*:;+;.+,.........?,...........
...:*..........,:..;++,................:*..,;+%:.........;;...........
...+;..........:;+;::+?+,...............*,...:?:.........:?...........
..,?,............;;;;;+?*,..............;+...............,?,..........
..,?,..........,,,::;;::+%,.............,*,...............*;..........
..,%,..........,+;:::::::+?,.............;+...............:?..........
..,?,............,,,:::;;+?*..............*,...............?,.........
..,*,....................,,+;.............+;...............;+.........
..,*,......................,?:............*:...............,*,........
..,*........................:*,...........?,................;+........
..;+.........................*;...........++................,?,.......
..+;.........................,?,..........,*:................+;.......
..+;.........................:**...........,*,...............,*.......
..*:.........................+;*:...........,*,...............*:......
..*,.........................+::?............+;...............:*......
.,*..........................*,.?:...........,*,...............++.....
.:+..........................*,.:?............+;................*:....
.+;.........................,*,.,%,...........,*................:?....
.*,.........................,+..,%:............*:................*:...
:*..........................,+...%+............:*................:*,..
*;..........................:;..,#?.............*:................;+..
?,..........................+,..,S%,............:*.................+:.
;..........................,;...,+;;.............:,................,+.

After a lot of practice you can hold your hands in prayer mudra.

3. Begin to chant "Sat Nam" emphatically in a constant rhythm about eight times per 10 seconds. Chant the sound "Sat" from the navel point and solar plexus, and pull the umbilicus all the way in toward the spine. On "Nam" relax the belly. Continue at least 3 minutes, then inhale and squeeze the muscles tightly from the buttocks all the way up the back, past the shoulders. Mentally allow the energy to flow through the top of the skull. Ideally, you should relax for twice the length of time that the kriya was practiced.

Page 9

...............................;;,....................................
..............................,%S%....................................
..............................;+??;...................................
..............................+;?,?:,.................................
..............................*,*%*?;+,...............................
.............................,*,??:+*S*:,.............................
.............................,%++*%*+**%+.............................
............................,?S??*+++*%?%:............................
.............................*%?%?+*++;*?,............................
.............................*,,%+;;*+.;*.............................
............................,?,..,,+%;.++.............................
............................;*....+S,..+*.............................
...........................,?,...;?%,..,?,............................
...........................;*...:?,;+...++............................
...............,::........,?,..,?,..?,..,?,...........................
..............,%**,......,?:...*:...++...+;...........................
..............;**:......:*:...:?....:*...,?,..........................
..............,........:*:....*;....,*....*+..........................
......................,?,....,?,.....?,...,?:.........................
......................?;.....,?,.....*:....;+.........................
.....................:*......,?......+;....,?,........................
.....................*;......:*......;*.....*+........................
.....................?:......++......:?.....:%,.......................
.....................?,......?*+;:,..,%,.....++.......................
..................,:*?......;?:::;**,.?:.....,?.......................
................:++;*+......*:.....;?,++......*:......................
..............:*+,..?:.....:*.......;*:*......;*......................
.............,?:...;+......*;........+*?,.....,?,.....................
.............;*....?:.....,?,.........*#:......*;.....................
.............:?,..++......:*..........,S+......;*.....................
..............+*.:?,......+;....,;+:,..+S......,*.....................
..............,?:?:.......?:.,+S#@@@S+;,%,......*,....................
...............+#;.......,?,;S%+:::;+SS##:......*;....................
...............:#:.......;%*+:.......,,+#+......+*....................
...............*%;,....,:S%,............*S;,....:S%;..................
..............;+,++*++++*%,..,+++*?:.;*?S?;++;::+S*?..................
.............,*,...,,,,.:*...;++++++:S**+*..,:;;:,:*..................
............,*:.........+;....,,,.;*,?,,,*........+;..................
...........,*:.........,?,.......:%:,?;.;+........*,..................
...........+;.,........+#:.......,?*++:.*:.......:*...................
..........,*..........:S%*:.....,?%SSS?:*,.......;+...................
..........,S:........:#S,,*:....,:;;;:,*+;+:,,...*;...................
..........,#S,......,+?*;;:*;,........++..:;**?**%,...................
..........,S?:.......,SS+?%%??*;:;+++*+:,.....:;?%....................
..........;#+.......:?*%,:;*#?+*;?@?;,++....:,..;*....................
..........+*,.......,,:*;+;:;%*;S%+..::;+,,::*:.*;....................
..........++..........*:..,;;:*SS*:..;**:+:;+++.?,....................
..........:*.........*;.....,;;:*%;....;+,+,:#;,?,....................
..........,*.......:*;........:+?;?.....:+:+.**;+.....................
..........:+.....,;+:..........,?++*,....:?+.;S*:.....................
..........++...,;+;.............,,.++.....%;.,?*+,....................
..........??:;++;,..................?:....:,..,,:?:...................
..........+%::,.....................:?:.........:?,...................
..........:*,:.......................:?:........:?....................
..........,?:*........................,*;.......;+....................
...........*:?,........................,%;......;+....................
...........*:?:........................;S#+.....;+....................
...........*,%:........................*;:,.....;;....................
...........*:%:........................?:.......;;....................
..........,*:S,.......................,?,.......;;....................
..........,*:%.........................?::,.....+;....................
..........,?**.,.......................*;%%.....*:....................
...........*@;,?,......................:*,,.....?,....................
...........*#,??.......................:*......:*.....................
..........,S?+%;.......................+;......;+.....................
..........,%S++:......................,?;*:....+:.....................
...........%%,*,.......................+*?;....+:.....................
..........:%,;;........................,*......+:.....................
..........++,*,........................:*......+;.....................
.......:;;S;;:.........................;+......;*::;:;;;,.............
.......,,;#;*..........................;+:;,...,%;::::::,.............
.........+S*:..........................:+?%,....;;....................
.........%#;...........................:+,,,....,?,...................
........,#%............................,+........;%+,.................
........+#:.............................*,.......:%@?:................
.......,*:..............................+:.,....+*;?:*;...............
.......+;................,,.........,;;.:+.?:..++;*,..?:..............
......,*,............,:;**,.....,::;*+:.,*,,,.,?,?,...,*;.............
......+;...........,**;:,......:*;;:,....+;....?:+??,..,+*,...........
......+:..........:??.........,*:........?:,..;?;+;:.....;*:..........
......;+.........,?:*,..,,,,,:*;.........*;:;:S*:,........,*;.........
.......*;...,,,:;++,*?**%%??%%*;+;:,,....:?;S+:............,++........
.......+*;?******+++:::,,.....,,,:;;+;;:,.*S?................*+.......
.......:+?S*::,,,,...................,:;;;*#:.................*;......
..........,+*:............................:?;.................,?,.....
............,?;.............................;;;................,*:....
.............,++:............................:#;................:*....
...............,++:,..........................:S%:..............,?:...
.................,;++;,........................,%%%*:............,?,..
....................,;?+........................:S?++;;,..........*;..
......................,*+,.......................%%+++:..........,?,..
........................;*;,....................,%#%??*+;:.....,:?:...
.........................,+*;,................,.:*:**+++;;::;;;+;:....
...........................,:++;*+;;;:,........:*,...,,,::::,,,,......
..............................:;++**?SS*+;;;:;++,.....................
..................................,,,,,,,,,:::,.......................

,..........................,.,;+++,...................................
;........................,*+??%,.++...................................
........................:?:++;*..:%,..................................
.......................,?::?.;*..,#+..................................
.......................;+.*;.;?..,#%..................................
.......................?:.?,.,*+;+S?..................................
......................,?,.?,...::,:*..................................
......................:*..?:....::++..................................
......................+;..*;.:+*?:*;..................................
......................+;..?:.:;+;,?:..................................
......................;+..?,......*;..................................
......................;*..?,......++..................................
.....................,?:.,?,......;*..................................
.....................;+...?:......:?..................................
.....................?:...*;......,?,.................................
....................:*....?:..::::,?,.................................
...........,........++....?,.,;::,,?,.................................
........,;;++,......*;....*:..,++;,+;.....,::::,,.....................
........,*#++,.....,?,....*;..:+?%;:S?+,:++;;::;++,...................
........,;+;;......:*....,?...,:,,.:*:?S%,.......++...................
...................+;....:*........,*..,;;........*,..................
...................?,....:+.........?,..,*,.......;+..................
..................:*.....;;.........*,...+:.......,*,,:::,............
..................+;.....+;.........*:...;+...,;::,?*;;:;++,..........
.................,?......*,.........+;...,*+,.,;+*+*;.....;?:.........
.................,*.....,?,,,:::,,..;+....;%,......+;..:;:.;*.........
.................*;.,,:;;++????**;+:,?,...,?....,,,:+..,+??;+.........
............,,,:+S+;;;:::*;:,.....,?,*;....*:..;+;*+?....,:?;.........
.......,:;;+;+%*+,,.....*;........,?,*+....++.;*,.,*%,,,..,*..........
...,:+?S%??***%+*.......*:......,:*+,+,....,?:%;...:%;;;+,*,..........
.,++;;:,,,,.;?:**,......;*;::;;++%*.........:?@?*:,:?...?S+....,,.....
:?:.........++.?*:.......,:::;+++:...........,;*+*?%+..,S?,:;;;++*:...
;*..........;%,+**,.....,,;;;+:,...............,:+S%:..?#*??*+:.;%S;..
:*...........++,+%:.,:;;;;:,......................:?*?%%S:..,,*;.+#S,.
,*,...........;*;,.++;,,...........................,;;:.%:.,,:*:..+%..
.+;............,;?%+....................................;S?+;;:,:++,..
.,*..............*%,........................:,...........:;;+?+;;,....
..;;............:++;........................++..............+:........
..,*:........,,,*,:?,.......................?;.............,*.........
...,*,.....:++;,,..;,......................;?..............,*.........
....+;....;?+,.............................:?..............:*.........
....,*,...,+;,.............................,*+.............:*.........
.....;+......................................*:............;*.........
......*;.....................................?,............+;.........
......,+*,..................................:?.............*:.........
.......:S+,.................................,*:.........,,:?..........
.......:*:+:.................................,*,........;;+;..........
.......?S.,++,................................;+........:?*...........
......;+?,..;*,...............................+;........,#+...........
.....,*,?:...:*;,............................,*,.........%:...........
.....*:.:,....,;+;,.....................:;:...*,.........?,...........
....;+..........,:*;,..................:*:;+;.+,.........?,...........
...:*..........,:..;++,................:*..,;+%:.........;;...........
...+;..........:;+;::+?+,...............*,...:?:.........:?...........
..,?,............;;;;;+?*,..............;+...............,?,..........
..,?,..........,,,::;;::+%,.............,*,...............*;..........
..,%,..........,+;:::::::+?,.............;+...............:?..........
..,?,............,,,:::;;+?*..............*,...............?,.........
..,*,....................,,+;.............+;...............;+.........
..,*,......................,?:............*:...............,*,........
..,*........................:*,...........?,................;+........
..;+.........................*;...........++................,?,.......
..+;.........................,?,..........,*:................+;.......
..+;.........................:**...........,*,...............,*.......
..*:.........................+;*:...........,*,...............*:......
..*,.........................+::?............+;...............:*......
.,*..........................*,.?:...........,*,...............++.....
.:+..........................*,.:?............+;................*:....
.+;.........................,*,.,%,...........,*................:?....
.*,.........................,+..,%:............*:................*:...
:*..........................,+...%+............:*................:*,..
*;..........................:;..,#?.............*:................;+..
?,..........................+,..,S%,............:*.................+:.
;..........................,;...,+;;.............:,................,+.

..................,*??+,..............................................
.................:%+%+%*..............................................
.................+%;*;+?*:............................................
.................+?;*:++;*............................................
................,*?:*,++;*............................................
..............:,,**,*,*;+*:...........................................
.............,?**;:.,.:,+;*...........................................
..............**%...,...*,*;..........................................
..............*;+;.:+...;+,?:.........................................
..............;*:*,*,...+;.++.........................................
...............;?;+:...+;,,+;.........................................
................*+;...:+.:;;;:........................................
...............,*+,...?+....,?,.......................................
...............;?;;;::%*,....;*.......................................
..............,?,,,,:;*%*.....**,.....................................
..............+;.......:*+:,..;%*,....................................
.............,*..........:;+*+;,;+....................................
.............+;:,..........,*,...*:...................................
............,?,+:..........+:....:+...................................
............;+.*,.........;;......;;..................................
............*:.+.........,+........*,.................................
...........,?.,*.........+:........:+.................................
...........:%:,*........,%;::::::,,.+,................................
...........+%?,+,.......*+;::,:::+*;+;................................
..........,S*,,*,......:S%%??*+++:::;*:...............................
..........,?..,:......,?*?**+;;:::::;+?...............................
..........;;..........+*::;::;*;::;:,,+:..........,,..................
..........??**++,...,:*:::::::::*;,,:;?;........,:,;;.................
..........+?:,.,..,:+?::;:,,,:::::++,.+:........;*,;;.................
.........,*,.....:*+:?:,,,;;:,,,::::;;*:.........,,,..................
.........;+.......,**:,;;:,..,::,....:*...............................
.........*:........:S+;,..,:;:::,,,,,++...............................
........,*.........:+,...:;:,,?S%*;:+S*...............................
........;:.........;+,:;%+.....::,..+:+...............................
.......,?,........,**+?%@%:,......::*;+...............................
.......++;........;:?*%#S#S*:....;?S?:+...............................
......,%,+:......::;;%##%%@@?;,;*?*;%,+...............................
......;*+,*.....:;.?;*SS##S##S##%++*S;;...............................
......;;+:*,...:;.;+++;*S%S%?#@@@@%#@%;...............................
......:+,*,,..,+,:;?%:..*S#SS%S@@S%S@@;...............................
......,*:+....;,,+.+:....*@#@%#S@#SS@@*...............................
.......:*,......::.......,%##S%%@##@##?,..............................
........+;,...,...........;%#@%S#S@#?+:;..............................
........:S;,.;;...........;,:*%+***;,..*,.............................
........,S*,:+..........,+:...,,,:,....;;.............................
.........%*.*,,.........;;.............,*,............................
.........*;;;,*........,+...............+:............................
.........,?*.?;........:;............,.;:*............................
.........,S:;?.;,......;:.........,+,..;;+;...........................
..........;;?,,?,.....,+..........;S,..:+:*...........................
..........;?:,%+......;;.........,**...:+.?:..........................
..........;?.*S,......+,.........;*;...:+.:?..........................
..........;:;?+......:;.........,++:.,;:+..*+.........................
..........;:+?,......+,.........;;+,.?;:+..:?.........................
..........++;*......:;.........,+:;.+%.;;..,?.........................
.........,S:+,......+,.........;,;:,*+.;;..,?.........................
.........*+:;......:+.........,+.+,++:.+;..,?,........................
.........+:+......,*,.........;:,+:;+,.*,.,.?,........................
........,+*,.....:+,..........+,+;+:;.;+.++.?,........................
........:S:::...:+,..........:;;++,;,:*,:S:.?,........................
........:*:+,.,;;...........,+:++:,+;+,,S?.,?,........................
........;;+..:;:............;;++:,+*;.,??,.;+.........................
.......:**,,;;,............;;+*;;+*:.,*?,..*:.........................
.......?S,,+:............,;;.:+;++:.:**:..:+..........................
.....:+#::+,...........,:;::++;;;.,;++,..,?;:;;;:;;;:.................
......%?:+,..........,;;;+**;,,,,;++:....:*,,,,,,,,,,.................
.....,#+;,..........:;:;*+:..,;+*;:,.....+?:,.........................
.....+#;,..,,.....,:+;+:....;+;:,.....,,.+%++;,.......................
....,S*;:.,::;;:::+:;:....,+*::,,:;;+**:.:%:.:;:......................
....+*.+,......;%;;;,...,;+S?*?%?*+;;;:,,**,...:+,....................
...+;..:;....,;?;;;...,;+?#%??**+;,,,,,,,S;.....,;;;:,................
..:+....+,..,+?+;:..:;;:++*;:;;;++:,,....*?........,;;;:..............
..;;..,,:;.,??+:,.:*:,.:;...,...,,:::;;:,:S:..........,;;:............
..,*,.*?.+.,S%+;;,;#+...+,............,,:;%*;;:+;,......,;;:,.........
...,+:+?:;:.,;++;+:;%*,.,+................,,,:?%+:,,,.....,:;:,.......
....,*+**,+,...:++*,.+%;.*,....................:;++?**:......:+;......
...,:+:;*;::....,+*+..?++#;.......................,+?,.........:*,....
..,*;,.,;::,,....,*,..*,*%*:........................;?,.........;*....
..:*....;;:;+,....+,..+,:?+;.........................;+,........,*....
...:+,..+;.++:....+,;.+,,:+:..........................:+:........+,...
...,?+:,;;.+%,....+;;.+,,;*;:::,,,.....................,+::;+,..,+,...
..,*:,:;+:.+S.....:?.:+.;+..,,:::;;::::,,..............:#S*;;,.,+:....
..,*;::::::;S,....,;;*+?;,........,,::::;+;::,,:::::,.:?+:+;,:;;,.....
....,,,,,,::+;;;+??*+;:::;;;;;;;:,,,.....:*%S**??**+,;?;;;;;;:,.......
..............,,:,,.........,,,,::;;+;;:,...:;+;::+*+:,,,,,...........
....................................,,:;;;;;;;+*;;:,..................

COMMENTS:

Sat Kriya is fundamental to Kundalini yoga and should be practiced every day for at least 3 minutes. Its effects are numerous. Sat Kriya strengthens the entire sexual system and stimulates its natural flow of energy. This relaxes phobias about sexuality. It allows you to control the insistent sexual impulse by rechanneling sexual energy to creative and healing activities in the body. People who are severely maladjusted or who have mental problems benefit from this kriya since these disturbances are always connected with an imbalance in the energies of the lower three chakras. General physical health is improved since all the internal organs receive a gentle rhythmic massage from this exercise. The heart gets stronger from the rhythmic up-and-down blood pressure you generate from the pumping motion of the navel point. This exercise works directly on stimulating and channelizing the kundalini energy, so it must always be practiced with the mantra "Sat Nam. "

You may build the time of the kriya to 31 minutes, but remember to have a long, deep relaxation immediately afterward. A good way to build the time up is to do the kriya for 3 minutes, then rest for 2 minutes. Repeat this cycle until you have completed 15 minutes of Sat Kriya and 10 minutes of rest. Finish the required relaxation by resting for an additional 15 -20 minutes. Do not try to jump to 31 minutes because you feel you are strong, virile, or happen to be a yoga teacher. Respect the inherent power of the technique. Let the kriya prepare the ground of your body properly to plant the seed of higher experience. It is not just an exercise, it is a kriya that works on all levels of your being - known and unknown. You might block the more subtle experiences of higher energies by pushing the physical body too much. You could have a huge rush of energy. You may have an experience of higher consciousness, but not be able to integrate the experience into your psyche. So prepare yourself with constancy, patience, and moderation. The end result is assured.

Notice that you emphasize pulling the navel point in. Don't try to apply Mula Bandha. Mul bandh happens automatically if the navel is pulled. Consequently, the hips and lumbar spine do not rotate or flex. Your spine stays straight and the only motion your arms make is a slight up-and-down stretch with each "Sat Nam " as your chest lifts.

If you have time for nothing else, make this kriya part of your everyday exercise.

Page 10

.................................................,,::+:::,............
.................................................::;;+;,;,............
,,,,,,,::;:;,.....,,:,,,,,,,,,::,,,,:,,,,.........,..,.,,.............
:,,:;*++;;,:;+:::::,,;;;+?+,:++*:+:,,,:+::::,,,,.................,,::.
..;*+;::::,.:;;,....;:,;,;,.,,,.....,+;,,,,,,;**;::,,,,,,,,:::::::+?,.
..;;;;::;;*:::;:,...,..,.........,:;+;;;+++++;,:::++;:::,,,,+;::+?*:..
..,;;++++:::..:,::::::,,....,:;;+?+;::,,,.:::;+:,,,,,:::::;:;,,,?+,...
....,:,....:::,,,,,:++:,::;++;::;:........*;;*+?:,,,,,:::;;:::::,.....
.............,,,,,:;+::;++;:.,:,..........::.,.,:,,,,,,,,,,,..........
...................,:+++,...,;,...........,;..........................
...............,::++;,......;,....,,.,:;:..;,.........................
..........,,:;;++;,.......,?;..,::+***;,,.,;..........................
......,,:;+;:,,.......,:::+?,.,+?++*+++,..:;............,,:::,........
,,,,:+;;;:,......,;:::;;;,:+::+::;;:,,,...;,...........;;;*;::........
+:;;;+*,..,,,,,::;:,:;:;:::;;;,...,;,....,;............:::,,,,........
;+:,::;+::::,,,,.,:;++;;;;;,*+...........:;,,,,,,,,,..................
:*,,,,::........;+;:::;;;+,:;,,,........:;;+;,,,,,,::::::++;;;,.......
;+,,::..........;;;:::::;+++:::::::::::;;;;++,:::,,:::::+**;+:,.......
*+,+;............:;+;:;+;*?,.......,,,,..;:;,,..,,,:::::::::;+:,......
:;:+?,............,;+*++::;::::::::::::::*;+::::::::::::::::+*?;......

..........,,::::,,,,,,::;;;::,........................................
....,,,,:::,....:,.,.,:;;+++++;;+++++:::,.............................
....,,;;:,.;;,..:;:;,:;;:;;;::,,:::,:,;,..,,..........................
....;;::.,::;+;,.:+,:,;;+;+;+++::::;:;;;++**::,.......................
...:,.,,:;;;;;+;:,:;;,;;::*+;+;:::,,.:*?+;;+;+;,......................
..:,..:;;;;;;++++;::;;++:,;;++;::::,+;?;;::;*:,,:,,,..................
.:,.,:;:,::;;+++***?*+**+:+;+++;;::+:?+::::;;...,;,+*;:,,....,,,......
,+::;;+;:;;;,.,,::;+*??%%*?*;:....,+?S;:::::::...,;:,:;;:::::;*;::,,..
+::;,:*++;;::,.......,,:?%**+:,,,,,:**;::::::::,,:+;;+:,,:,,,:,:;;;*,.
;,,:,:,;**+,,............:+:+++;:;:::,:++;*+;;:+;:,,,;:,,......,;;;*:.
.:;;:,,*+;;,,::,,,,,.,,,;,:,..,:::,...,::;*,:,::,,,,,,:,,,,,:;;+;,,...
...,,,,::;;:,,,,,,:;+**;::;,.....,,:,,,,,+;;,.,;:,,,:::,,,,,,,........
...........,,:::::::::::::..........,,,,,+*:;::::,,,,.................

.......,*,,%+.........................................................
......,*?,:%%;........................................................
......,+*,,;;;........................................................
......,:;,.:::,.......................................................
......;,;...;,;....,,,,,..............................................
.....::,:.,,;,:,...,;+*;,.............................................
.....;,:+*+;++.;,..,,,,:,.................,,,.........................
....,;.;%+;;;*.:,........................;++++:.......................
....,;,+*:;;;*::;.......................;%*;;;?;......................
....+;,:+;;,:?:,?,......................*+:;;:*:......................
....:,.:+*,.:?:.?;.....................,*;+::*;.......................
.....;*::;:;**,.*;......................;+;..;,.......................
.....:%:.;;***,.:::;;:::::::,::,,,,,,,,,,+;::*;,,,,,,:::::,,,..,,,....
.....:+,.,:;+:;;;,,;;::::::::,,:+,,;+++:::;;;*+;,:+;,;,,,,,:::;;+;;,..
.....;,....,;..++.........,,,:::+,,,:,,;:,*:.+,:,***+*;:::::,:,,,,....
.....;,....,...+;...............,:,,,,;:..+..,.:*+:,,,................
.....,;........+;,,,,,,,,,,,,,,,,,,,,,;,..;,...:*,,,,,,,,,,...........
.....,;........;+:,,,,,,,,,,,::::,,,,:+*,.;,..,;*;,:,::,,:,...........
.....,;.:,.....:+,....................:*,.,..,::+;....,::::,..........
.....,+:*+,,;:.,*+....................:;;....;::+;,..,+;;;;;:.........
....:;+:,+,,:;+:;?,...................:++,,...,:*,;..;*;;;:++.........
...::.,;.;;...,*+?;..................,;:+;;+++;:;;+,.*+::;;*:.........
..;,...:;:;:::::*+*................,:;;;++;+;::;:,::.;+;;,:+,,,,:.....
.::....;:....,::+;,...............,:,..,+*+;::::::;;.,+?:.,;.;+*+,....
,;,.,,:;....:::::................,;,....+:....,,:+:,.,:*:::+::::;:....
.,:::,::::;?*::,.................::...,++....,:;::,::,.*;;;,,;::,.....
........,,,,,....................,::::::;::;*+:,,.,;.,.+?:..:?.,;.....
.........................................,,,,....,::;;.:;...:*..:,....
................................................,:,**:,:,..,++..,;....
...............................................,;:;?*;:,,,:;+;:..;,...
..............................................,;,:;:+;,..,:+++*::;:...
.............................................,;,::.,;;...,::;:*;.,;...
............................................,;::,..;*:.......*;;:.;...
...........................................,;;:...::;,,;;;;;:?::+,;,..
..........................................,;*:..,::.,;:+;:::++:;;;::..
..........................................,+:..::,...*+,,,,,,:+*::::,.
...........................................:,.::...,++.....,:;+,.:;,,.
..............................................::,,:+;;,,,**+;,....;*,.
...............................................,,,,..,::::,........:,.
......................................................................

...................:;;;;;;:...........................................
..................**++;;;;;;..........................................
.................,%++;;;;+*+..........................................
.................:S+;;;;;;++..........................................
.................,%*?+??;:*;..........................................
..................?%::;:;+?,..........................................
....:,............;::+;,.,?,..........................................
,+%SS+::,,..,:;;;:++*?:..,+...........................................
.:;;;;:,::;;?%%*+;:::;;:+*?;,.........................................
.....,:;,,.,,;*+;;+;:,..:+?+?+:,,.....................................
.......,:;;,.,;.,,:;+;::..;:.,,++:....................................
..........++;;:.,;+;;,,:;:+;...:;+:...................................
..........++*;:;%*;,.....,?*;:++?++...................................
..........,,.,,:%,.......;?,,,*+;?+...................................
...............,%,......;;*::;:*+,...,:...............................
...............:?:,:...+;.++;;:?*,,;,*;;..............................
...............;*:+*;.;*.,*;+;:%,;;?*?:::.............................
,,,,,,::::,::::?+::,;.;;..?;:;+%:;+;;;++;:::::........................
::,,,,,,,,,,,,:*+:.,;,*,..?*,*+?,,,,,::,,,,,,,........................
...............?+..,;:?...+?,+*;......................................
..............:S:...;:+...;*;,%;.......,:::,,.........................
..............;:....;:,...,;+.,+.....,+;+;;++;:.......................
.............,;.....,;.....;;:,+.....+*::::::;+;......................
.............;,............,;;,+....,?+;;;;::::*,.....................
............,;.,............;:.+,...,*:;;;::;::*,.....................
............++:+;;...........;:;:...,*??*?*+;;++......................
...........:??;+?+;,.........,+?,....?*,,:;+?*?:......................
...........::?:::+***?+:::::::;*,....+;:*;:.,++.......................
.............+,...,+*S?,.......;,....:+*?:.,,,+;:.....................
.............::.....,;:;......,+,::;++S?+;++,++?#*;::.................
.............,;.....,?;;:,:::::*+:,.,+?*+*;:;+++:,,,:;................
..............;,.,+*??+;;,,,,,,,:+:::;;:::,,:::::,...:;...............
..............:;.,*S???;:::+?*+**:::,,,,......,,,+:,,,*+,.............
..............,;...:;?+;:+:++*%#*::::::**?*;;:::;*+::;+*;,............
...............+,.,:;?,..:;::;**;......,+??;;,....:+;;*+*;........,...
..............,+...:*%,..,;,:;;;+,.,:;::,*?:....,,,+?++++?+,..,,.,::..
...............;:..,:*:...,;.:*;+::;,..,,.,:;;:::;;:++++;+*;;.;?++:;,.
...............,+...,?+....;,,:;:*;:.,;+*?;,+,,......,,;:.,,;::***+;,.
................+,.,;;*....:;...;+:+.,:;*@S*:......:,..,;....+....:,..
................;:..:*+.....+,..;;;:;....:*S+......:+,.,+...,+........
................:;..:%+.....:;..,+*.;;,....;*;,.....:+.,;..:;,........
................:;..+#+......+,.,++..,;:...,+*;,.....;+:;,;;..........
................::..;+?......:;..;*...,*,,+;,:::;,...,**+;,...........
...............,*:.:*;*;.....,+.,++....;*%*;:++.,+:..,*+,.............
.............:;;;;:;;*;,......+,+;?..,::;?++*%:..,;;.+?*;.............
...........:?;,,::;;;:........;:.:%+S;,,;++;:,.....;:++?S;............
...........:?+;;:,............;+;:?:+*;::,..........:+;;:;,...........
.............................,+;+;+;.................:;::;;...........
.............................,;;;::,.................,;;;:,...........
......................................................................

....+*+;:,............................................................
...,++;;;:;,..........................................................
...::,;:::;,...............................,,,,,,,:;::,...............
...***S+;;:,.....,,,,,,..................,,,,...::,,,:;;::,...........
..,#@@S;,,,;:::,::,,,:;::,,...........,:+;,,,..:*:;,.;,;:::;,.........
...+?*:,,.;*:*+::;+,.;;;.,::,,,,,,,,,++*?+:+:::?,::.::.;+::++,........
...,..;:..;+,::;:;+:;;+::,:,........,+::::;S;,:;:;.::,;;:;;;.,:.......
...:,:;:,.+*+++*;:,;*;:::.,:::,.....,;,::;+?,,::;:,;,;,.;;*;,:,.......
..,:.;,,,.:+*+;;;++;,;+,:.,,::.......:;:++::.:;.,:;;::.;;:*,.,........
..,::*,,,.;:,,:;;+:.+*;.;,,,,:;+:,...,,,+,,,,+,,,,:;,,;+,:*:::::;,,...
..,:;*,,,,;,...,;:.:+:,:*::;::+*:,:,.:,;+.:,:;,:;;,:,;+:.::,:;::*:::,.
.,:,,;.,:.:,....,,,::::;::;::,,,,,,,,:,:,.:.:+......,:;,;;,:;;:::,,:,.
;++;:,:::,:,.....................:+;;;:,,,::::........,,,.............
,,,,.:++;;:......................,,::,:**;:,..........................

........................,,,,,,,,,,,...................................
.......,,,,,....,:;:;:,:::::::::::,:::::,,,,,,,...........,,,,::::,:;.
....:;;;:%@#S?;;++*;:,.,,,,,,.......,,,,,,::::;;::::::::::;:::,,,,:,+,
...,*;;;*SSS++;+::;,...............,,,,,,,,....,,,,,,,,,,,.........,+.
..,.;+;;+?%+;;;....,:,.................,,,,,,,,,,,,,,,,,,,,,,,,,,,,;:.
,;+,.,;;;:?*;:.......,...............................,,,,,,,,,,,,,,+,.
.,,......,;,,,,,,....................,,,,,,,,,,,,,,,,,,,,,,,,,,,,..+,.
........:+:::::::::,,,,,,,,,,,,,::,,,,,,,,,,,,:::::::::;;:;::::;;;;+,.
.........,,,,:::::::::::::::::::,,:::::::::,,,:,,,,,,,,,,,,,,,,,,,,,..
...................,,,,,:::::,,,,,,,,,................................

.....................................................,:;;;;,..,,:;;:..
..................................................,:;++::+;*?;:;+;,;*,
................................................,:;:..,;*,;*;,..,?**S,
.............................................,:*+*;:;:;;;::,..,;;,;+:.
...........................................,?#@@@@S+?;%?*::*:,;:......
...........................................;#@@@@@@@%+*;:*++%+,.......
.................,,,,,,..................,;::;,:*%S#S*,,*?++*.........
............,:::::::::::::,............,;;,....::.,,,.:++%%*:.........
...........;;:,.........,,:::........,;;,....,;,...::,+%;*:...........
..........;+............,::;#+......,;:.....,;,...,;;;*+..............
.........:+,............:%%S?*,....:;,.....,;,....:;%*:...............
.......,;:..............+%#?+*....,+,.....,;,....,;??,................
......,+:..............:;+*:%:....+:......;:....,;:%..................
......+,..............*+,;;%;....;;.......,.....:+:+..................
....,*;..............:?,:+?%....:;..............;**+,.................
....+:..............;?+**+*+....+,.............,+;++,.................
.,,;+...............*;,::.+;:::+;.............,**:*%::::::::,.........
,,,;;...,,.........:+....;*,,,,+,.............,+?*%:..................
...,;..,?;::,......,+.,:;+;...;:......;;......:;*S:...................
....+,,:*:,::::;,...+*;:.;,..,+......,?:......+?;:;...................
...,**+++*+*;::**.,+S%:..+,..;,......++,......*?%+;...................
..:*;;;+;++;*?*;+,:?+:+..+..,+......,*;......:%;+?:...................
..;**::++??;*??::;.,.,*:,+..;:......:*:......+*;,;*...................
..,**...,%+*%*:;,+;::+;,,+.,+.......++,.....,;+;:.+,..................
...,++:.;*+S*.,;.:;,,+,.,+.:+::,,..,+;......;,:;;.::..................
.....+S?S%%;...::;:;;+,.,+.,,,,::;+:%;:,,,.:*.,+;:.*,.................
......,+;.;,....*;;,,+,.,;........*;;:+;:::+;..:??;;,.................
.......,;.;:....+;+..+,.;;........::..,;++....::%;:...................
.......,+.;:....;:+..+,.+,.........+,..,+%:..*;++:....................
........+,:;...,*;*..+,,+..........:;...,+?,.;*+?;....................
.......,+..;:.%*,,*.,+,++...........;:....;?..:+??,...................
......,%?+**:.**;*+.,*:;,............+?,..,*;...,*?,..................
......,+*;;:..,%#?*+++,,.,...........,*?;+*:*;....:;..................
..............,+;*%;::,;*:;,...........:?;,.;*;....+,.................
....................;?+;?+,;............:;..,+;;...,+.................
....................,:,,,,;:.............+,..;:;:...;:................
.........................................:;..?;,+,.,,+................
.........................................,+,+%*.:+++;S,...............
..........................................+*;,*,.;%?+S+...............
.....................................:;:::;;::?,.:*;:S+...............
....................................+%*;,,::;;;,.++::+*...............
....................................:++;;:,,.,,:;:..,:+...............
......................................,:.+;:::++*;;;;;,...............
......................................+*:**:+,,,,,,,,.................
......................................:;,:::;.........................

............,:::;+;;;:,,,.............................................
......,:::;;;;:,,,.,,:;;+;:,,.........................................
....:+++::,.......,,.....,:;;;;;:,....................................
...;+,.,+;:;;;;;:;+*:,........,:;**:,.................................
.,+;...+*....,,::,,.:;;;:,......,?+:;+:...............................
.*+,:;?;...,;++?%%?*;:,,:;;;:,.:*:...,;*:.............................
;S*?*%+...;;;;*?*+;++?%*:.,,;;%?,......:%*:...........................
?%?;:?,.,;;;;?*:,,:,..,:?+,..,+%,.......,+%+..........................
?#?,.,..,+;:*S,..**+.....:++;*?:,..........++:........................
.:,......+%,;%;.,+::+*:....,:+?,,+,...,:,...,+;.......................
..........*+,**:**+?#S,..,,...++.,+:,,.:;,....;*,.....................
...........,;+?%#+,:+,..,*?,,,,*:.,;?;..,;:....,*:....................
.............,:;*?+;:::;+;?+;;;+%:..+*;...:;....,+;...................
....................,,,,..,:....,;+,,++;...*+.....;+:.................
..........................+*......:+,:+*,.;+;;....,**+................
.........................,#;.......,,.;S,.:..+::...+S%*...............
.........................*%+...,.......?:....:%*;..,*+S?..............
.........................*+?...;?,.....*:.....**;;.,*;,?;.............
.........................;+*:..,?,.....,,.....,*,;;.+#,.:+:...........
.........................,*:*...;;.............:,.:;+#:..,+:..........
...................,,,,:::%,*:..,%,................:?++...,*+;;,......
...................,::::::*+,*...*:.................,.?;...:S:,.......
...........................?,+;.,:*...................:%,,+S+,........
...........................*:,?,::?:...................+*+**..........
...........................;*.;+,+?*...................:*:,*..........
...........................,?,.*:+?*:................;?+...*:.........
............................;+.:*:%:*:,...........,+S@%:...+;.........
............................,?+?S:?.+%;......,,,;?S%*:.....:+.........
.............................,+%+;?,,S?,:;;;++%?*:,........:+.........
..............................,*.?*;;*+::,::*%:+,..........;;.........
..............................,*;%:,,.....,?;;.,,.........+*,.........
...............................***.........+?;.,*:........?%..........
...............................:?*.........,S,..;*......,**?..........
................................%?..........*;..,*......,S%+..........
................................??.........,?,..,*,.....:##;..........
................................??.........++....*,.....;?;+..........
................................?*....:+,.+;.....*:.....;++*,.........
...............................:S+....:S::*......+;.....:+*?..........
..............................,*++....,?*?+......;+.....,*;*..........
..............................,*+;...:+:S+.......:%:,....*;,..........
..............................,??:.,+?++S%........+?**,.,*S?..........
..............................,??,.,+,;;;*........:+,:,..:+?,.........
...............................:+.......;;........,*.......++.........
...............................,*......,*,........,*,......*:.........
................................*,.....;#:.........;+.....,*,.........
................................+:....;S#,.........:*.....,*..........
................................*:..:??*;..........:*.....:*..........
...............................,S%:.;:+%,..........,*,....;;..........
................................SS,,:%@+............*,....;;..........
...............................:?:.+*?%.......,,....*,....*;..........
..............................,%;,,,:%?...,,:::+:...+;...,#;..........
..........................,::;+::;;+%@+...,:;?,,+:..:*...,S;..........
.........................,S#*:,,:;;;++......;;..;;..,?,..+@;..........
..........................,;?++;:,,,........+,,;;,...?:,:?S,..........
..............................................,:.....+%+;;S:..........
......................................................?,..;?,.........
.....................................................;?;+;;+%,........
.....................................................,*%S?***,........

..................................,,::::::;;::,,,.,,,.................
........................,::,:;;::::,,,,:+,:+,,:;*;;;:.................
.................,,,::,..,:*+:,,...:++;+%+:.,;;:,:::,,................
................:::,:++*++?++:....:;:,+%;++,.,;;:..,,::,,.............
...............;;:+:,.;*?S*..+++:.;...+%+:;+:,,:;:,,::;;*+............
..............:%:..,+,+*+:S:.,+++;;,...,,...,,;+;+?++*;,:+:...........
.............,*+...,+:;;;;?;.,:*+*:;;;;,,...,::**+?**+;...;;..........
.............,++:::;;:;++;*::+?+*+*;+***;:::;;,,..,:;::,,..:;.........
...............:;*;::+*+?++;:,;,+.;,:,..,;:,:+*;:,,...,,::::+;,.......
...........,,:::+:,:++:,,,..............,++,;?;::::;;;;,..,,,**+;,....
.,,,,,,::::::,..,;+:,.....::;+,,,,,::::::;;:::,::::+;:+?+:.,;;;+?%;:..
:+*+;;::::::,,:;+;,......;???+:::,,,,..................:;:+?*++;+**S;.
:%*;+,:,,,,:;+**+:.....,;*:,............................;,:SS%*..,,*;.
.,;.::,,,,:;;;;;+:,,,:::,...............................,;,*?*,.::,+,.
..:;,,:::;:..,,:;;++;,,..................................,*%+..:;:;,..
...,;:..,:+::::,,,.......................................,++*,;:;;....
.....;;;;:,,.............................................,,,,;;;:.....

.................................,:;++++:.............................
................................;;*;+;;;+*............................
..............................:%+,+:;;:;:+;,..........................
.............................:+:;.+,+,+,::,;,.........................
.............................++:+::;:;,+,,++,,,.......................
............................;+:;,;:;;;;,++;,,;;,......................
............................+*,...:;+;+*;,..+?:;......................
............................:*,,,,:++;*;,,,..;+;......................
.............................;?+*;:,:;,,:::::;:.......................
..........................,:;?*,,;:;:......,,;;,......................
........................,::,.+,,.+*,......,;..,;;,....................
.....................,:+;,....,:;;........:;....:+:...................
................,,,:;*?+,..,;+*;,.....,,:;;,.....,+:..................
..............,;*+++:::.,;++;:,....,:;::,,........,+,.................
..........,,:::,,:**;::;*+:,....,:+;,,.............,+,................
....,,,:*;:,,,,:;+?*:*,,...,,::;;,,:+,......,:,.....;*::::............
..,;::,:??:;:;;::,.+,;;,:::::,,,....,:+::;*??*,.....,+;,,,............
.:*+*;:;;;;?+,,:::::+;*;,,.....,,:;:+;;:;?%+;::::::::;*:,.............
;*SSS%;::::;;::,,,...,,..,,::++:,:**+;,;+*:,:,,,,.....,,:;:,..........
;,+?%S;..........,,,,,;;:+;::+:;;:,:*;;:,,:+*,...........,:;;,........
;:+.:*;;::::::::::;*;:;;:,+;:,,:*;,:;:,,:;;;,.......,.......:+,.......
::+,,+:?::;::::::;;;;:::+:;....,+?*+++**%;+,.......,+,.......,;;......
:++..:+:*%%:,,,,,::.......,,,,:+;?+:+;;+*%;,....,::;,..........:;,....
.;*::*;,;;:;:,,,,:::++;::;*;++*;.?+;;;+%*,....,:;:,:,...........,+,...
...,,,,,,,,::,,,:;;:;+*;,,,;;+*;:?++;*?;.....:++,..:;;,....,,....,+,..
..............,;?*,:::;??;::+;:;?+*++;,....::,,:;*;;::,:;+*+;.....:+..
.............:%%SS?;:::*+:::,...;;:.....,;+;:?+::,::;%%%?+:,.......;;.
.............;+?*?#+,,,,..,,,:;;+;:,,,:;?+,,,::,,:;;+?++++::;:.:;,,:*,
.............:;;:;+:,,,,::::+**++?**?+;+;:;;::*;,:+,,?+;;;**::,,;+;;+;
..............;+:..:+;:::,,:;+++**%+;:::,,,...,;.....:+,::,;*:::::;;*+
..............,?:...,:+;:::::;,,..:,..................:+,,:,,.....,:+,
...............?;.,,,,*:,,,,,.,,,::,,,,::;:::;:;:::;;;:;*+,;,,,::;;:,.
...............,;;;;::;:::::;;;;:::::,:,,,,,,,,,,,,,,,,,:;++;;::,,....

.......................................................,;+;::;;;+,....
.................................................,,,,:;;+:;++;;;+*....
..............................................,:;;;*?++;:,,,...,:+....
..........................................,:;++;+%?+:,.........*+,,,,.
.............................:::::::;::;*+*+;:,:*:.............+?;;;;,
.............................,,,,,,.,,;**;,,..,*,...............+:....
...................................;**+:......+:...............,,*....
................................,+?*:,.......;+................;+*....
.............................:+*+;,.:;+:..:,:+........,...,,....+?....
.......................,,::;;*+*:,:+*?*,.++:+........+;,:++:....,*....
...................,:;*+;:,,..;*;,,**+..**.+:..::.,,;S%?*++;,...:+....
..............,,:;+++;,.......,...,?+:.;?:;;...*%++**++;;;:,....;;....
...........,:;;;;;:,..............+?%?+S%++..,:**?;;++***;;.....+:....
....,...::;;:;;;:...........,,,,,:%*;+:;:;;:;:++:+*+;;:,.,,.....*,....
.:;;;;:,**;::,,..........,+***+:;;:,:,:,.;*::+:....,,:;:.......:*.....
,*,+;;;;;?+........,,,:;;++;:;;+;++;+:,*+:+*%;.................+:.....
,*;+..:;;:*;.,,:::::;%**::,:*?+;;;:;;;+*;:.,S:................;;......
.:+*.,+,.,;*;:::::;;;*+*..;*+;+;;;;;;;;?:,.+;................;+,......
.:*+...,;+::::;::,,,,++*;:?:,+;++;+++;++*:;+...............,+;........
.:?;..:*+*%+;:::::::;+++?*+*;;+:+:;+;+:++++;;;::::,,....,,:+,.........
.;?:.:?;;*?;:;;::::;;::;*?,..................,,,,,:;,::;+;:,..........
.;?:.%%*;;::*#;:,,,,...+;*:.,,,,,,,,,,:,,,,,.,,:::::;:,,..............
..:++S++::::??;;;;;;;;;****;;::::::::::::;;;;;;::,,...................

................................,::;+*:...............................
............................,,;+*+?,%+?;..............................
...........................:*?%;?,*,%:S#?:............................
..........................;*%*%,+,*.:,;+?:............................
........................:+%+?,,..;;....,*.............................
........................+;:,,....*,....;+.............................
........................;;......:*.....;+.............................
........................:*......;+.....:+.............................
........................,*......+:;;...:*.............................
........................,*,.....*S**...:*.............................
........................,?,.....**#%:,,;%,............................
........................,%+:,,,.*++,:::;**............................
........................;;,::;;;*S:......+:...........................
........................+:....,;:*.,+**?%%:...........................
........................+,....:**:..;+*+:*;...........................
........................*,....:%?;..,,,,,++...........................
.......................:+.....;@++..,;;:+?*...........................
.......................+:.....+@:+........*,..........................
......................,+......;S:+........+,..........................
......................,*......,*,*,.......+:..........................
......................,*.......+;*,.......;;..........................
......................;;.......:**,.......;+..........................
......................+,.......,*+;.......,+..........................
......................*,........**;.......,*,.........................
.....................:?........,*+;,;,.....*,.........................
.....................*S:.......:*?;,+*;;+++%:.........................
....................,*;:.......:?#%:,,,,::,*,.........................
....................,++;;;;::::,*?+?*;::::,+;.........................
.....................?%*;:;;:::,++*;++:,,,:++.........................
.....................*;;*;,.....;;:+:......,*:........................
.....................**;,::;,...;+??%*,.....:+........................
.....................;++*+:,....;+.+;??:....:*........................
.....................:*++++:....,?;,;;+*;::,,*;.......................
.....................*:.:;;,...,+??*:,:;++;;:+?.......................
....................+#+...:+:,;*%?;+++:,,:**;**.......................
...................,*:+*+..:;;;+*?:+.,;+*;,,,?*............,..........
...................:+..,*?;:::;++?*,...,:+;..+:......,,;,;,:+:........
...................+:....;*:.::,.:?,.........;+......+:+,%?,,*,.......
..................,*,.....,,.....;++:........,*,.....*,*;?*;.+,.......
..................;;.............;++++,.......:+.....:,,,,,,:+,.......
.................,*,.............:+,:+*+,......*,...........:,........
................,*,...............*,..,+*;,....*,.....................
................;;................?*+,..;:.....;;.....................
...............,*,..............:?*,:+..:?+....;;.....................
...............;;.............,+?*,?:+,,,,??;,,;;.....................
..............,*,............:**:.+?;,+;;*+;*++?,.....................
..............:%,..........,;**,.;;+,.,;;:+*;;;*;.....................
..............+%,........,:++;..;;:+....:;;;++;??.....................
..............+*;......,;;++:..+;,+,......:;;;;+;.....................
..............+;+..,::+%?+;,..+;,+,........,;;*?......................
..............+:*;;::+**+:..,+::+,...........,*?:::::::::::...........
.,;;;;;;;;++++?,?;:++++:...,+:;;,.....,.......,*+::::::,,:,...........
.,,,,,,,,,,,..+;:+*++:,...,+:;:.,..,;?;........*:.....................
..............,%%+;:,....:+:+,...,;*?+........,*:.....................
............,;++;,.....,;;:+,.,:;;++,.........:*+;....................
...........;*;,.....,:;;:;+?::;:;+:.......,...,*:*,...................
.........:+;,....,:;;;,,++?*;::;;,.....,:*?,...,*+;...................
.......,;+,....,;+;,..:?%?;::;:,.,,,:;;;;+:.....:+?,..................
......;*:....,;;,...,+#S?*+++;::;:::::::,........,?%..................
..,:+?;....,;;,....;+:;+;:;%??*++;;:,,.......,:,,:*S:.................
.:?+*:...,;?:....,+;:;:....,,,,,:::;;;:::;;,.;*+;;,;;.................
.:?;....;+:,....;?+;:+;...:*;:;:::::::;;;+;,..,,::;*?.................
..,+:::+;....,.:?+:,.;;..,*:...............,::::;;++?,................
...,**;;::;;;;;+?*??;:+*+;,............,;??%?*?*;;*??,................
.....,::,,,,,.:+:.,?+?+++++,..........,+?+;:,,,....+%.................
.............;+,.,+;:+....,,..........;;.....,,::,.,;:................
............,*..:*,.:+..................,+%SS#@@@%::*S%*;;:,,.........
........;+;;+*;+?:..:+.................;SS@@@@@@@S*?%+*;?*+;;;:,......
........+;.:;,.,+:..,*...;,.,,........+@@@@%,:%S*++;+:?+++::;;:;+:....
........+:;++;..;:...*..*?,+*,.......+@@@#?*%?*++;:+,*%;:...,:;;:+;...
........+%*?;...+:...+,;?+?+,.....,:,?###@:+S?+++,+,,@?,.......:+.+;..
........+?%;....+:...:+S#?,.......;*.+@@@@+,*;*;;;:.*@,.........+:.+,.
........?S+.....+:....+@?..,.......;,:#@@@@++++:++..S*..........:+.:;.
.......,S+.....;+.:,:+;S:;?:......,;,.+@@S#@?++,*+..?;..........,+.;:.
.......,*....,*#?+*+?:,%*+,...........,S@#@#%++,?+..:+..........;;:+..
.......,+...,?S%#:..*??;,,,....,.......+#@@@@?;;;S,..;+........:+;+...
.......,*...,+*#+...*S*..?:..,*,.,;,....:?@##S+:;*?;,.+?+;:,:+*?+:....
.......:*...:%S?..,+*:+,;?.,:%*,,,*+,:;;;,,,,:*;;**?+;:+S#%???+:......
.......,+;:,***,..,,.:?+*%**+%**+**+::,,,,.....::;::,,,,::,,..........
.........,;;::;;;;;;;;;;;;:,,,,,,,....................................

....................,:::::;::::,,.....................................
..................,;;:,.,,:,..,,:::,..................................
.................;*+;,..........;+*+;:................................
............,,,,;*;;,........;,.,;,.,::;::::::........................
...........,,,,:*;:,.........;::,......,::::,.........................
..............,*;,,,.......,;;::+,........,;;:,.......................
..............++;;:,........,,;,,*:.......,:;;;:::,,..................
.............:**;:,........,;++;:;;,,,,,..,......,,,:::,..............
............;%*;::,.,,,,,,,:+*;+;+;::;:;::+:::;:;:....,,::,,..........
..........,:*;,,...::,:,:::,;;:S+:;,,...,,:;:,:;:+;:,,...,,::,,.......
.........::,.....,::,:,,,,.,+:;+::+.....;+?;:......,,:::::;.,;;::,,,..
........::.....,:::,,,.....;?;;*;;*;,...::+;:...........,,+;+,.,;::::.
.......::....,::...........+++*+;;?%*;:....,...............,:::;,,:::.
......::....,:+;;;+:,,,,:*?S%+;:;?*,.,+:.....................,::,,:;,.
.....::....::.;+:;;,,...:S@S;;:;**....,*,.......................:::;..
....::....::...++::,,,,::?@+;;:;*;,...:+,.......................,+*+..
..,:;;;,.::.....,,,,,,,,,,:,;*;;+:+*:;;,........................,:,...
.,;,.:;+;:...................,,:+;;*:,,...............................
,;,.,+;::.............................................................
;,..,*,...............................................................
+,..,+................................................................
:++;::................................................................
..:++:................................................................

.......................;?*+,..........................................
.....................:**;;**,.........................................
.....................+*+;:+??+........................................
.....................*++;,+++*,.......................................
....................,*;+*.++;*,.......................................
.................,:.:+++*,?;+;+.......................................
.................*?;+;:,,,+:+.?,......................................
.................*:%?......,*.+;......................................
.................*,*;,.,;,..+;,*:.....................................
.................++,;;.+:...:+.;+.....................................
..................;*:,;:...:*,.,*.....................................
...................;+:;...,*,,;**.....................................
...................:?+....+:.,,,+,....................................
..................,?;:,..;%.....:+....................................
..................+*:;;;:?*:.....;;...................................
.................;+....,;**?,.....**,.................................
................,*,.......,:+;:.,;+++.................................
................;;...........,;*+:..*:................................
...............,*,;,..........,*,...:*................................
...............:+,+...........+:.....;;...............................
...............+:;:..........;+......,*,..............................
..............,*,+,.........,+,.......;;..............................
..............;+.+,........,*,........,*..............................
.............,?:,+.........;*+:::,,....+:.............................
..............+*,*........:*;;,,,:;;;:,;+.............................
.............:*,:+.......,%%****+++;++;+%,............................
.............+:.+;.......++?S?*++;;;::::++............................
............:*..,,......:*:::;+;;;;;:,,:+?............................
............**;;,......,*:::::::+*:,::;:,*,...........................
............*+,,,......:+:::::::::+*;:,,;%:...........................
............+,......,;;%+:::::;::,,,;?+;,+:...........................
...........,+........,;*,,:;:,,..,;;:..:+%,...........................
...........+:........,?:;;,....,;;,.....:*............................
..........,*.........,%;.....,;;:,,,,,.,+;............................
..........;;.........:+...,:;;,.;++++;:?%+............................
.........,*,.........++:;+%?,.....,,,.,+,*............................
.........+*.........:#*:*SS%;,.......,,*:+............................
........,*+:.......,?**+##SS**:....,;*?;,+............................
........?+.+,......+:?;+@S##%+;:,:*?%??S:+............................
.......:%?.;:.....+;;@:?SS#%?**+;S%+,:;S+;............................
.......+:?:::....++,%*;;,SS#?+SSSS?*%#S%#;............................
.......;;;?.....,;.?+*;..:%#S%SS#%##SS?*#,............................
.......:;,?,......+%,:....,?@S?#%S##SSS#S;............................
.......,*,.......,?,........?@@@###%%%@@S*............................
........:+,,.....,,.........*#S%%???*;#%?*............................
.........+?+...,...........,+:*?%%%%S%?,.;,...........................
.........;S+:.:+...........:;....,+**:,..:;...........................
.........+#?,,+...........,;,............,+...........................
.........,#+,+,:..........+,..............+,..........................
..........*;;,;;.........:;..............,;;..........................
..........;?;,+.:,......,+,..........,...;+*,.........................
..........;S,+,;%.......+:..........:?,..,*+:.........................
..........,*;:,#;......,*...........?%....*;*.........................
...........?+.??.......+:..........;*+....+;;+........................
..........,S,;S,......:+..........,*+:....+;.*;.......................
..........;*.%+......,*,..........+;+,,;,.+:.,?.......................
..........;:+?.......;;..........:+:;.+S,.?,..?,......................
..........++*:......,*,..........*,+,:+*.,*...?,......................
.........,?*+.......+:..........:+,+,++:.:+..,?.......................
.........+%+,......:+...........+::;;;+..+;..:*.......................
.......,,?+;......;;...........,*.+:+;:.,*,..;?;;,....................
::::;:;;+S+.....,+:............+:;;;:+,,*,.:,:?,,.....................
........*%,....,+:............:*,*;;,+.*:.:?,,*.......................
.......,%:....:+,.............*:**;.*:+;.;%:.,*,......................
.......*;.,.,;:..............+:+?:,;*+:.;%;..:*.......................
......:+.+:,+:..............;;;S;;+;+,.;?:...*:.......................
......+:+:,+,.............,;+.,:+;:+,,+*:...:+........................
.....:*?:,+,............,;;:.,;++;:,:++:....*:........................
.....*#:,+,...........,;+::+??+;:.,;;;,....:*.........................
.....*+:+,...........;+:;**;,...,;+;:,.....+,.........................
....,+;;..........,:;+;;;,...:;;++:,.,,...;#+,........................
....**:....,;;;;::*:++:,...,;;;;:...,+:...:@+;;,......................
...:?,,+...,,,,,++:+:....,:+;::,,::::,,...+S..:+;,....................
..,?,.,*......:**;+:..,:;*%S??*+++;;;++,.,?*....:*;,..................
.,?:...+:...,;**;;,.,::*%%%%??*+;:.......:?;.....,;+;:,...............
.:?....:+..,**?;,,.,;,,*;;;:;;;;+:,,:::,..%+........,:+;:,............
.,*..::,*..%*+:,.+;....+:.......,;;;::;+;,+*...........,:+;,..........
.,*,.**.*,.;*++;;:*:...,+...............:++S*;,,:,.......,:+:,........
..,+:+;::;..:%*+++:?;:..*,................,,:;+??+:,,......,;+;,......
...;;;;+,+:..,;??%+:+;;.+;......................,+**?**,.....,:+;,....
.,;+,.;*+,+....,??;.+:;++++........................:*;,,.......,;*,...
:+:....*+;+:....:+..,*,,+*%,........................:*:..........:*,..
*+,....*,:%:.....+:..*:.**:+.........................,;+..........+;..
.:+?;..*,.*;.....:+:,*,.,.,+...........................+:.........+;..
..;+;;,*,.?:.....;;+,+...:?+,,,........................,*,........+;..
.:*..:;:.,+......;++:+..;;::::;;;;:::,..................+;,:+?:...*:..
.,;+;:,,,:*,,..,,:::*,:;+.......,,,::;;;;:,.............*S%**:..,+*...
...,,:::;:+++;;;;+*?;:;*+;:,...........,;*%S?*;::::;;,.;+.,,::;++:....
.............,...:,.....,,:;;;::,.........,+?*++??+,,:**;;;;;;:,......
.............................,::;;;::,,.....,;;.,:++;:,,,,............
..................................,,:;;;;;;;;:;;+;:,..................

Kundalini Yoga for flexibility and the spine (From Sadhana Guidelines)

..................................,:::,...............................
...............................,;++++*?*;;:,..........................
...............................+?::;;;::;+**;.........................
...............................:+;+;:::::::;?:........................
...............................,*::;::::::::;;........................
................................;;:;,,;S*??+;,........................
................................:*+,.,*@**?,..........................
..;**;;:,,,,,,,:::::::,,,,......,%@#%#@@*:;,......,,,:;;::,...........
.:???,;;,,,+*,,:+,.,:+,+?:;***;:*@@@@@@@*%?::::;++;++:;;:,,::.........
..**:,:;....;;..;,.,.+,,;?:;;+,.?@@@@#S*;:,...,?+:...:+..,:::.........
...,,:++,,,,,;::;:+*;;,..*+.....:*?%*:,::......+*+:,;;+;::,...........
......:;:,,,,,,,,,,,,::::;+:...........++,......:;?%+*+,,.............
........................,:;;...........;;,......:*?*;,................
...........................;..........,;;:...:,:+;+;,.................
...........................;:.......:.::;:...,:;;;;;,.................
...........................,;,.....::,;;:,....,.:+++..................
............................;,....,;::;*,,....+:;:*+..................
........................,:::+,...,+:,.+;+:...,:;*:?*,,::,.............
........................,,,,;,..:+:...+++;...:+:%S%?,,,,,.............
............................;,.:+,....:?:+...,+::##?..................
............................;,,*,.....;::;....++.;?*..................
............................;,;;......,,+:....?*..;+,.................
............................;,,........;?:....**..,S,.................
............................+:.........+;:....;;.:**:.................
..........................:+;+........,+::....::;+:*%.................
.........................;+:;:........;;::....,;;,+*?:................
.......................,;:.;;........,+:;,....,;:*;,;;,...............
......................::,.;:.........;;:;.....,;,;.,+;:...............
....................,;:...;..........+:;,.....,;.:,;+:+,..............
..................,;:,...::,,,,,,.,,;*:;......,;.,;*;.:;,.............
..................;;.....++;:;;:;;;;++;:::,,...;.,;,;..,;.............
..................::....:??;:::::::,,,,,,:::;:,;::+;;.,:**:...........
..................,;...,*?*:,,,,,,,,:,,,,,,::;;;:::,+**?*:::..........
..................,*,...:?,..........................;*:.,.::.........
...................;,....::...........................:++,..;,........
...................,;,...,;............................,::,.??........
....................,;....;,.............................:;.;?:.......
.....................;,...,+..............................:;:;?:::,...
.....................,;.,:+%,..............................;?*;:,%#+,.
......................;,:+**,...............................,,,:,;*+:.
......................:*,;??,.........................................
....................,:;;:;**,.........................................
..................;?;,,,:::,..........................................
..................;%+:::,.............................................

1) Archer Pose: Stand with the right leg bent forward so the knee is over the toes. The left leg is straight back with the foot flat on the ground, at a 45 degrees angle to the front foot. Raise the right arm straight in front, parallel to the ground, and make a fist as if grasping a bow. Pull the left arm back as if pulling the bowstring back to the shoulder. Feel a tension across the chest. Face forward and fix the eyes above the fist to the horizon. Hold the position for 3 to 5 minutes, then switch legs and arms and repeat.

...,,.................................................................
..:;*:................................................................
..;+,+:,,,,,,,,,,,,,,,................................................
..:+..:::;+;;;;::::,:,,,,,,,,.........................................
..,:,,.,;::,,;;;;++;;:,,:;;;,,,::,;;;::,,,:,,,;;:::::,:;:,...,.,,,....
....,::;:.....,,,,::+;:;+:;:,,,,::,,;;:;;+;:++;;;;;;;;::*+?*+:+:*%+...
.......,,,::,,,,....::;;:,;.....,;;+;;;,,,;+;::;::;:,:..:%@@#;:;:;%;..
............,,,,:,:::;+*:,.......,,;:,,:;;:;::::,:,;:,..:,;%##*:::++..
....................,.,,,,::,,,,..,:,:..,;:::,,,,..,,,..:;;,;S?;:;+:..
...........................,,,:;;;+?,,...,.........,..,,,+*;:;:+++;...
.................................,;*;:..::,.,,,;;+?;*+;;,,:.:;........
...................................,*%S**;::;**;++*?*;:::,:::,........
.....................................,++::::::,,:,.::,,,,,,...........

2) Immediately lie on the back. Put the heels together and lift both legs two feet from the ground. Hold the position for 1 to 3 minutes with long deep breathing.

..........................................................,,;;;;,,,...
.....................................................,,::::,;**;,::*;.
.......................,,,,,,,::,,,,,:,,,,::::,,,:;:::,,.,::::+S+::;:.
.......................,,,,,,,,,,,,,,,,,,,,,,.,::::....,:::..,:+:.....
.................................,,,,,,,,,,,:+?;,::+;;;:,..,::,.......
...........................,,,::::,,,,,;;:+,,;*;:+??*;...,:*:.........
...,,::::+**+,:::::::::;;::::;%+:,....,+??*+;:,,:;+:,..:+*;,..........
..;;,,..:;;;+*,,,,.....,+*;:,.,??*+::::,::;:;.:,,,;:,;,**,............
,;:..,:;;:;::**..,:;:;;:,:++;;:,+*%;..........,:.+?;++::,.............
+*::;?*;:::;+S#.,;;;;;+*+;:;:;,:,+++*;:........;;%?*;,................
,+;;?+:::;++*+?,.,::::;;+*+*?;,.,,;+++++,.,,,:+*+;,...................
.,:+?++++*?:..+,...,,,:+*;::??;::,,:;+;;*:::::,.......................
....:*?*,,%#%%##+...,;::+S?,,,;S:,,,,,;*,.............................
.....,,,:;?S#SS?+:,.,...;;:..,;*++:,,::,..............................
..........,,,....,:::::::,,::::;*;:,,.................................

3) Locust pose: Lie down on the stomach. Make fists with the hands and put them on the lower abdomen inside the front hip bones near the groin. Keeping the heels together and the legs straight, lift them up as high as possible and hold this position for 3 minutes.

......................................................................
............................................,.........................
.......................................:;***+*;,......................
......................................:S?+;,??**:.....................
........,:,,::;:,.....................;+....??:+*:....................
......,+*++;:,,,;;..................,:+,..,+:;;,:+;:,.................
,::,,:*+;;;++++++?*,............,,:;;*:...*?.;;..,*??*:,,,,,,,,,,,,,,.
,:::+S+;;+++**?%##S:........,,:;;;::;?:..+?#,;;.,?:,;*%+:::::::::::::.
...,++:;;++++?*?**;?,....,;;;;:,,:;;,;*,;#S@;+*;?%+:.;??..............
..,%*;*;:;++::;;++%*..,:;;,,..,;;:,...:+#S%%?;:,.+?*:**?+,............
..:S%?;;;,.,:;;::;*,:;;:,...,;+:......,;*;:,.,:::;%S*,,,:+;,..........
..,*,,;;:;;;:,,,;%+:+*:..,:;;,...,,:;;;,...,;;?*,..;+,....;+:.........
...:+;;+*+;::::**,...,*:;;:,,,,:+;;:,...,:*;,,+:?;..*S+::,.,+;........
....+;:;:,:;;;;*::;;;;*%+;;;;;;;?,..,:;;;:*;..,,+:+,,*+++,...;+:......
...,?::,.....,;::::,,,,..,...*:.,?;;;:,..,:?;:,...*,.,;:......+?;.....
....:%?:..,,,+;.,;?,.......,+?,:;+:,.,:;*+::::,:;;*,...;;,...,:,;+,...
.....,+;+*+++:,;++,,:,.,.,+#@*;:,.,:;;::;+:..,*?S#*..,,:+*;,.....;?...
.......,,::***?+;;+**;;%;+S;++,::;;,,.,,.,*;*S%SS?;;*;::,,;;,.,;+%+...
...........*?;;;+**;?*++,+?,:+;,,.....?+..,:,::,...,:+,....;+.?S*;....
...........;%*++;:,.,..,;+*?:;;+:,...,*+.:.?:+;..,:..;;...,*;*%+,.....
............;*,.......,;;%+*?+?*;+:..,+;;?:?:?,:,;?..:;..:%??;........
............,*;,,.....,;*;+?*;*,.,;+,:++?+;;+%,?,+*..,+:++;,..........
..............;+;+;,...,,*+;;......:?+?+*;:??+**;*+...?+,.............
.................,;++:..:,.:,.....:*?%+?*+%S?*%??#;,,,*,..............
....................,+;,......,,;?**+:**?**?*?*:;;::::;,..............
......................:;+;;;;;;;;:,,..,.,,.,:.........................

4) Bow pose: Still on the stomach, reach back and firmly grasp the ankles. Arch the back up from the ground and balance by pulling the ankles. Hold the position for 2 to 3 minutes.

............;?,.......................................................
...........:++,.......................................................
...........::;........................................................
...........,;:,.......................................................
...........:::........................................................
..........,;.;........................................................
..........:,.;.............................,:::,......................
..........;::+............................,?*++*;.....................
.........,;,,;............................:*,:;;*.....................
.........;,+;,..........,,,,,.............,*;:,+:.....................
........,:.;+,,::::::,..::+;;;::,::,,,,,...;+::;.........,,,,.........
........;,..,,......,,++,....,,:::,;**+;:,::+:;*+:::,,,:;:,,,:::::::,.
...,,,..::..........,,++;*:......,,;;*:,,.,.;:,:*:..,,,;*:::::::::;+;.
..:;;+:::+,,,....+,,+:++:;;:........,,,,+*:.,...,:::,,,,:.............
.:+,,;:++;:::,;,;+***??++++*:::::::::::,;;,.....:;?:,,,,,:::,.........
.:+:::;+*+:;;;;,++;;**;;:,:?:...........:,.......*:...................
.,:**+**+:.,:+*+?+,.....,:;*;.....,.....;,.......;....................
...,,,,,....,*+;?:,;::;:+++::....;;:....;.......,*,...................
............:+:++,;;,.,;;,..;....;;;,..,:.......,?;...................
............;:+:,+:....,;...+;...,:,...:,........:+...................
...........:::+.:;......,+::++,.......,;.........,::..................
...........:,,:;+,.......,;,.,;.......,;:::,,,,::::;..................
...........;,;,+,.........,+,.,;......:,.:+*:,;,...;..................
.........,*;::::...........,;..:,....,;.:,%:..,:.;::,.................
........,SS%+;+,............::.,;....;:.?+:....,::?+;.................
........,:;,,,...............::.+,..,;..*;......,::;?,................
..............................::+;..;:,+;........,+;;?,...............
...............................+;:::;.:+,.........:*,:;...............
...............................,:;*%,;?,...........;;.;,..............
................................,:;+;*;.............::,;..............
...............................**::::,...............;:*,.............
...............................,,,...................,++;:,...........
......................................................,:;*:...........

5) Stand up straight and spread the legs two feet apart. Touch the right hand to the floor in front of the left foot. The left arm is pointing back. Switch sides and continue this alternate motion with long breaths. On the inhale, rise up completely; on the exhale touch the toe. Repeat 25 times on each side.

Page 11

.................................................,,::+:::,............
.................................................::;;+;,;,............
,,,,,,,::;:;,.....,,:,,,,,,,,,::,,,,:,,,,.........,..,.,,.............
:,,:;*++;;,:;+:::::,,;;;+?+,:++*:+:,,,:+::::,,,,.................,,::.
..;*+;::::,.:;;,....;:,;,;,.,,,.....,+;,,,,,,;**;::,,,,,,,,:::::::+?,.
..;;;;::;;*:::;:,...,..,.........,:;+;;;+++++;,:::++;:::,,,,+;::+?*:..
..,;;++++:::..:,::::::,,....,:;;+?+;::,,,.:::;+:,,,,,:::::;:;,,,?+,...
....,:,....:::,,,,,:++:,::;++;::;:........*;;*+?:,,,,,:::;;:::::,.....
.............,,,,,:;+::;++;:.,:,..........::.,.,:,,,,,,,,,,,..........
...................,:+++,...,;,...........,;..........................
...............,::++;,......;,....,,.,:;:..;,.........................
..........,,:;;++;,.......,?;..,::+***;,,.,;..........................
......,,:;+;:,,.......,:::+?,.,+?++*+++,..:;............,,:::,........
,,,,:+;;;:,......,;:::;;;,:+::+::;;:,,,...;,...........;;;*;::........
+:;;;+*,..,,,,,::;:,:;:;:::;;;,...,;,....,;............:::,,,,........
;+:,::;+::::,,,,.,:;++;;;;;,*+...........:;,,,,,,,,,..................
:*,,,,::........;+;:::;;;+,:;,,,........:;;+;,,,,,,::::::++;;;,.......
;+,,::..........;;;:::::;+++:::::::::::;;;;++,:::,,:::::+**;+:,.......
*+,+;............:;+;:;+;*?,.......,,,,..;:;,,..,,,:::::::::;+:,......
:;:+?,............,;+*++::;::::::::::::::*;+::::::::::::::::+*?;......

..........,,::::,,,,,,::;;;::,........................................
....,,,,:::,....:,.,.,:;;+++++;;+++++:::,.............................
....,,;;:,.;;,..:;:;,:;;:;;;::,,:::,:,;,..,,..........................
....;;::.,::;+;,.:+,:,;;+;+;+++::::;:;;;++**::,.......................
...:,.,,:;;;;;+;:,:;;,;;::*+;+;:::,,.:*?+;;+;+;,......................
..:,..:;;;;;;++++;::;;++:,;;++;::::,+;?;;::;*:,,:,,,..................
.:,.,:;:,::;;+++***?*+**+:+;+++;;::+:?+::::;;...,;,+*;:,,....,,,......
,+::;;+;:;;;,.,,::;+*??%%*?*;:....,+?S;:::::::...,;:,:;;:::::;*;::,,..
+::;,:*++;;::,.......,,:?%**+:,,,,,:**;::::::::,,:+;;+:,,:,,,:,:;;;*,.
;,,:,:,;**+,,............:+:+++;:;:::,:++;*+;;:+;:,,,;:,,......,;;;*:.
.:;;:,,*+;;,,::,,,,,.,,,;,:,..,:::,...,::;*,:,::,,,,,,:,,,,,:;;+;,,...
...,,,,::;;:,,,,,,:;+**;::;,.....,,:,,,,,+;;,.,;:,,,:::,,,,,,,........
...........,,:::::::::::::..........,,,,,+*:;::::,,,,.................

.......,*,,%+.........................................................
......,*?,:%%;........................................................
......,+*,,;;;........................................................
......,:;,.:::,.......................................................
......;,;...;,;....,,,,,..............................................
.....::,:.,,;,:,...,;+*;,.............................................
.....;,:+*+;++.;,..,,,,:,.................,,,.........................
....,;.;%+;;;*.:,........................;++++:.......................
....,;,+*:;;;*::;.......................;%*;;;?;......................
....+;,:+;;,:?:,?,......................*+:;;:*:......................
....:,.:+*,.:?:.?;.....................,*;+::*;.......................
.....;*::;:;**,.*;......................;+;..;,.......................
.....:%:.;;***,.:::;;:::::::,::,,,,,,,,,,+;::*;,,,,,,:::::,,,..,,,....
.....:+,.,:;+:;;;,,;;::::::::,,:+,,;+++:::;;;*+;,:+;,;,,,,,:::;;+;;,..
.....;,....,;..++.........,,,:::+,,,:,,;:,*:.+,:,***+*;:::::,:,,,,....
.....;,....,...+;...............,:,,,,;:..+..,.:*+:,,,................
.....,;........+;,,,,,,,,,,,,,,,,,,,,,;,..;,...:*,,,,,,,,,,...........
.....,;........;+:,,,,,,,,,,,::::,,,,:+*,.;,..,;*;,:,::,,:,...........
.....,;.:,.....:+,....................:*,.,..,::+;....,::::,..........
.....,+:*+,,;:.,*+....................:;;....;::+;,..,+;;;;;:.........
....:;+:,+,,:;+:;?,...................:++,,...,:*,;..;*;;;:++.........
...::.,;.;;...,*+?;..................,;:+;;+++;:;;+,.*+::;;*:.........
..;,...:;:;:::::*+*................,:;;;++;+;::;:,::.;+;;,:+,,,,:.....
.::....;:....,::+;,...............,:,..,+*+;::::::;;.,+?:.,;.;+*+,....
,;,.,,:;....:::::................,;,....+:....,,:+:,.,:*:::+::::;:....
.,:::,::::;?*::,.................::...,++....,:;::,::,.*;;;,,;::,.....
........,,,,,....................,::::::;::;*+:,,.,;.,.+?:..:?.,;.....
.........................................,,,,....,::;;.:;...:*..:,....
................................................,:,**:,:,..,++..,;....
...............................................,;:;?*;:,,,:;+;:..;,...
..............................................,;,:;:+;,..,:+++*::;:...
.............................................,;,::.,;;...,::;:*;.,;...
............................................,;::,..;*:.......*;;:.;...
...........................................,;;:...::;,,;;;;;:?::+,;,..
..........................................,;*:..,::.,;:+;:::++:;;;::..
..........................................,+:..::,...*+,,,,,,:+*::::,.
...........................................:,.::...,++.....,:;+,.:;,,.
..............................................::,,:+;;,,,**+;,....;*,.
...............................................,,,,..,::::,........:,.
......................................................................

...................:;;;;;;:...........................................
..................**++;;;;;;..........................................
.................,%++;;;;+*+..........................................
.................:S+;;;;;;++..........................................
.................,%*?+??;:*;..........................................
..................?%::;:;+?,..........................................
....:,............;::+;,.,?,..........................................
,+%SS+::,,..,:;;;:++*?:..,+...........................................
.:;;;;:,::;;?%%*+;:::;;:+*?;,.........................................
.....,:;,,.,,;*+;;+;:,..:+?+?+:,,.....................................
.......,:;;,.,;.,,:;+;::..;:.,,++:....................................
..........++;;:.,;+;;,,:;:+;...:;+:...................................
..........++*;:;%*;,.....,?*;:++?++...................................
..........,,.,,:%,.......;?,,,*+;?+...................................
...............,%,......;;*::;:*+,...,:...............................
...............:?:,:...+;.++;;:?*,,;,*;;..............................
...............;*:+*;.;*.,*;+;:%,;;?*?:::.............................
,,,,,,::::,::::?+::,;.;;..?;:;+%:;+;;;++;:::::........................
::,,,,,,,,,,,,:*+:.,;,*,..?*,*+?,,,,,::,,,,,,,........................
...............?+..,;:?...+?,+*;......................................
..............:S:...;:+...;*;,%;.......,:::,,.........................
..............;:....;:,...,;+.,+.....,+;+;;++;:.......................
.............,;.....,;.....;;:,+.....+*::::::;+;......................
.............;,............,;;,+....,?+;;;;::::*,.....................
............,;.,............;:.+,...,*:;;;::;::*,.....................
............++:+;;...........;:;:...,*??*?*+;;++......................
...........:??;+?+;,.........,+?,....?*,,:;+?*?:......................
...........::?:::+***?+:::::::;*,....+;:*;:.,++.......................
.............+,...,+*S?,.......;,....:+*?:.,,,+;:.....................
.............::.....,;:;......,+,::;++S?+;++,++?#*;::.................
.............,;.....,?;;:,:::::*+:,.,+?*+*;:;+++:,,,:;................
..............;,.,+*??+;;,,,,,,,:+:::;;:::,,:::::,...:;...............
..............:;.,*S???;:::+?*+**:::,,,,......,,,+:,,,*+,.............
..............,;...:;?+;:+:++*%#*::::::**?*;;:::;*+::;+*;,............
...............+,.,:;?,..:;::;**;......,+??;;,....:+;;*+*;........,...
..............,+...:*%,..,;,:;;;+,.,:;::,*?:....,,,+?++++?+,..,,.,::..
...............;:..,:*:...,;.:*;+::;,..,,.,:;;:::;;:++++;+*;;.;?++:;,.
...............,+...,?+....;,,:;:*;:.,;+*?;,+,,......,,;:.,,;::***+;,.
................+,.,;;*....:;...;+:+.,:;*@S*:......:,..,;....+....:,..
................;:..:*+.....+,..;;;:;....:*S+......:+,.,+...,+........
................:;..:%+.....:;..,+*.;;,....;*;,.....:+.,;..:;,........
................:;..+#+......+,.,++..,;:...,+*;,.....;+:;,;;..........
................::..;+?......:;..;*...,*,,+;,:::;,...,**+;,...........
...............,*:.:*;*;.....,+.,++....;*%*;:++.,+:..,*+,.............
.............:;;;;:;;*;,......+,+;?..,::;?++*%:..,;;.+?*;.............
...........:?;,,::;;;:........;:.:%+S;,,;++;:,.....;:++?S;............
...........:?+;;:,............;+;:?:+*;::,..........:+;;:;,...........
.............................,+;+;+;.................:;::;;...........
.............................,;;;::,.................,;;;:,...........
......................................................................

..................................,:::,...............................
...............................,;++++*?*;;:,..........................
...............................+?::;;;::;+**;.........................
...............................:+;+;:::::::;?:........................
...............................,*::;::::::::;;........................
................................;;:;,,;S*??+;,........................
................................:*+,.,*@**?,..........................
..;**;;:,,,,,,,:::::::,,,,......,%@#%#@@*:;,......,,,:;;::,...........
.:???,;;,,,+*,,:+,.,:+,+?:;***;:*@@@@@@@*%?::::;++;++:;;:,,::.........
..**:,:;....;;..;,.,.+,,;?:;;+,.?@@@@#S*;:,...,?+:...:+..,:::.........
...,,:++,,,,,;::;:+*;;,..*+.....:*?%*:,::......+*+:,;;+;::,...........
......:;:,,,,,,,,,,,,::::;+:...........++,......:;?%+*+,,.............
........................,:;;...........;;,......:*?*;,................
...........................;..........,;;:...:,:+;+;,.................
...........................;:.......:.::;:...,:;;;;;,.................
...........................,;,.....::,;;:,....,.:+++..................
............................;,....,;::;*,,....+:;:*+..................
........................,:::+,...,+:,.+;+:...,:;*:?*,,::,.............
........................,,,,;,..:+:...+++;...:+:%S%?,,,,,.............
............................;,.:+,....:?:+...,+::##?..................
............................;,,*,.....;::;....++.;?*..................
............................;,;;......,,+:....?*..;+,.................
............................;,,........;?:....**..,S,.................
............................+:.........+;:....;;.:**:.................
..........................:+;+........,+::....::;+:*%.................
.........................;+:;:........;;::....,;;,+*?:................
.......................,;:.;;........,+:;,....,;:*;,;;,...............
......................::,.;:.........;;:;.....,;,;.,+;:...............
....................,;:...;..........+:;,.....,;.:,;+:+,..............
..................,;:,...::,,,,,,.,,;*:;......,;.,;*;.:;,.............
..................;;.....++;:;;:;;;;++;:::,,...;.,;,;..,;.............
..................::....:??;:::::::,,,,,,:::;:,;::+;;.,:**:...........
..................,;...,*?*:,,,,,,,,:,,,,,,::;;;:::,+**?*:::..........
..................,*,...:?,..........................;*:.,.::.........
...................;,....::...........................:++,..;,........
...................,;,...,;............................,::,.??........
....................,;....;,.............................:;.;?:.......
.....................;,...,+..............................:;:;?:::,...
.....................,;.,:+%,..............................;?*;:,%#+,.
......................;,:+**,...............................,,,:,;*+:.
......................:*,;??,.........................................
....................,:;;:;**,.........................................
..................;?;,,,:::,..........................................
..................;%+:::,.............................................

....+*+;:,............................................................
...,++;;;:;,..........................................................
...::,;:::;,...............................,,,,,,,:;::,...............
...***S+;;:,.....,,,,,,..................,,,,...::,,,:;;::,...........
..,#@@S;,,,;:::,::,,,:;::,,...........,:+;,,,..:*:;,.;,;:::;,.........
...+?*:,,.;*:*+::;+,.;;;.,::,,,,,,,,,++*?+:+:::?,::.::.;+::++,........
...,..;:..;+,::;:;+:;;+::,:,........,+::::;S;,:;:;.::,;;:;;;.,:.......
...:,:;:,.+*+++*;:,;*;:::.,:::,.....,;,::;+?,,::;:,;,;,.;;*;,:,.......
..,:.;,,,.:+*+;;;++;,;+,:.,,::.......:;:++::.:;.,:;;::.;;:*,.,........
..,::*,,,.;:,,:;;+:.+*;.;,,,,:;+:,...,,,+,,,,+,,,,:;,,;+,:*:::::;,,...
..,:;*,,,,;,...,;:.:+:,:*::;::+*:,:,.:,;+.:,:;,:;;,:,;+:.::,:;::*:::,.
.,:,,;.,:.:,....,,,::::;::;::,,,,,,,,:,:,.:.:+......,:;,;;,:;;:::,,:,.
;++;:,:::,:,.....................:+;;;:,,,::::........,,,.............
,,,,.:++;;:......................,,::,:**;:,..........................

........................,,,,,,,,,,,...................................
.......,,,,,....,:;:;:,:::::::::::,:::::,,,,,,,...........,,,,::::,:;.
....:;;;:%@#S?;;++*;:,.,,,,,,.......,,,,,,::::;;::::::::::;:::,,,,:,+,
...,*;;;*SSS++;+::;,...............,,,,,,,,....,,,,,,,,,,,.........,+.
..,.;+;;+?%+;;;....,:,.................,,,,,,,,,,,,,,,,,,,,,,,,,,,,;:.
,;+,.,;;;:?*;:.......,...............................,,,,,,,,,,,,,,+,.
.,,......,;,,,,,,....................,,,,,,,,,,,,,,,,,,,,,,,,,,,,..+,.
........:+:::::::::,,,,,,,,,,,,,::,,,,,,,,,,,,:::::::::;;:;::::;;;;+,.
.........,,,,:::::::::::::::::::,,:::::::::,,,:,,,,,,,,,,,,,,,,,,,,,..
...................,,,,,:::::,,,,,,,,,................................

...,,.................................................................
..:;*:................................................................
..;+,+:,,,,,,,,,,,,,,,................................................
..:+..:::;+;;;;::::,:,,,,,,,,.........................................
..,:,,.,;::,,;;;;++;;:,,:;;;,,,::,;;;::,,,:,,,;;:::::,:;:,...,.,,,....
....,::;:.....,,,,::+;:;+:;:,,,,::,,;;:;;+;:++;;;;;;;;::*+?*+:+:*%+...
.......,,,::,,,,....::;;:,;.....,;;+;;;,,,;+;::;::;:,:..:%@@#;:;:;%;..
............,,,,:,:::;+*:,.......,,;:,,:;;:;::::,:,;:,..:,;%##*:::++..
....................,.,,,,::,,,,..,:,:..,;:::,,,,..,,,..:;;,;S?;:;+:..
...........................,,,:;;;+?,,...,.........,..,,,+*;:;:+++;...
.................................,;*;:..::,.,,,;;+?;*+;;,,:.:;........
...................................,*%S**;::;**;++*?*;:::,:::,........
.....................................,++::::::,,:,.::,,,,,,...........

..........................................................,,;;;;,,,...
.....................................................,,::::,;**;,::*;.
.......................,,,,,,,::,,,,,:,,,,::::,,,:;:::,,.,::::+S+::;:.
.......................,,,,,,,,,,,,,,,,,,,,,,.,::::....,:::..,:+:.....
.................................,,,,,,,,,,,:+?;,::+;;;:,..,::,.......
...........................,,,::::,,,,,;;:+,,;*;:+??*;...,:*:.........
...,,::::+**+,:::::::::;;::::;%+:,....,+??*+;:,,:;+:,..:+*;,..........
..;;,,..:;;;+*,,,,.....,+*;:,.,??*+::::,::;:;.:,,,;:,;,**,............
,;:..,:;;:;::**..,:;:;;:,:++;;:,+*%;..........,:.+?;++::,.............
+*::;?*;:::;+S#.,;;;;;+*+;:;:;,:,+++*;:........;;%?*;,................
,+;;?+:::;++*+?,.,::::;;+*+*?;,.,,;+++++,.,,,:+*+;,...................
.,:+?++++*?:..+,...,,,:+*;::??;::,,:;+;;*:::::,.......................
....:*?*,,%#%%##+...,;::+S?,,,;S:,,,,,;*,.............................
.....,,,:;?S#SS?+:,.,...;;:..,;*++:,,::,..............................
..........,,,....,:::::::,,::::;*;:,,.................................

......................................................................
............................................,.........................
.......................................:;***+*;,......................
......................................:S?+;,??**:.....................
........,:,,::;:,.....................;+....??:+*:....................
......,+*++;:,,,;;..................,:+,..,+:;;,:+;:,.................
,::,,:*+;;;++++++?*,............,,:;;*:...*?.;;..,*??*:,,,,,,,,,,,,,,.
,:::+S+;;+++**?%##S:........,,:;;;::;?:..+?#,;;.,?:,;*%+:::::::::::::.
...,++:;;++++?*?**;?,....,;;;;:,,:;;,;*,;#S@;+*;?%+:.;??..............
..,%*;*;:;++::;;++%*..,:;;,,..,;;:,...:+#S%%?;:,.+?*:**?+,............
..:S%?;;;,.,:;;::;*,:;;:,...,;+:......,;*;:,.,:::;%S*,,,:+;,..........
..,*,,;;:;;;:,,,;%+:+*:..,:;;,...,,:;;;,...,;;?*,..;+,....;+:.........
...:+;;+*+;::::**,...,*:;;:,,,,:+;;:,...,:*;,,+:?;..*S+::,.,+;........
....+;:;:,:;;;;*::;;;;*%+;;;;;;;?,..,:;;;:*;..,,+:+,,*+++,...;+:......
...,?::,.....,;::::,,,,..,...*:.,?;;;:,..,:?;:,...*,.,;:......+?;.....
....:%?:..,,,+;.,;?,.......,+?,:;+:,.,:;*+::::,:;;*,...;;,...,:,;+,...
.....,+;+*+++:,;++,,:,.,.,+#@*;:,.,:;;::;+:..,*?S#*..,,:+*;,.....;?...
.......,,::***?+;;+**;;%;+S;++,::;;,,.,,.,*;*S%SS?;;*;::,,;;,.,;+%+...
...........*?;;;+**;?*++,+?,:+;,,.....?+..,:,::,...,:+,....;+.?S*;....
...........;%*++;:,.,..,;+*?:;;+:,...,*+.:.?:+;..,:..;;...,*;*%+,.....
............;*,.......,;;%+*?+?*;+:..,+;;?:?:?,:,;?..:;..:%??;........
............,*;,,.....,;*;+?*;*,.,;+,:++?+;;+%,?,+*..,+:++;,..........
..............;+;+;,...,,*+;;......:?+?+*;:??+**;*+...?+,.............
.................,;++:..:,.:,.....:*?%+?*+%S?*%??#;,,,*,..............
....................,+;,......,,;?**+:**?**?*?*:;;::::;,..............
......................:;+;;;;;;;;:,,..,.,,.,:.........................

............;?,.......................................................
...........:++,.......................................................
...........::;........................................................
...........,;:,.......................................................
...........:::........................................................
..........,;.;........................................................
..........:,.;.............................,:::,......................
..........;::+............................,?*++*;.....................
.........,;,,;............................:*,:;;*.....................
.........;,+;,..........,,,,,.............,*;:,+:.....................
........,:.;+,,::::::,..::+;;;::,::,,,,,...;+::;.........,,,,.........
........;,..,,......,,++,....,,:::,;**+;:,::+:;*+:::,,,:;:,,,:::::::,.
...,,,..::..........,,++;*:......,,;;*:,,.,.;:,:*:..,,,;*:::::::::;+;.
..:;;+:::+,,,....+,,+:++:;;:........,,,,+*:.,...,:::,,,,:.............
.:+,,;:++;:::,;,;+***??++++*:::::::::::,;;,.....:;?:,,,,,:::,.........
.:+:::;+*+:;;;;,++;;**;;:,:?:...........:,.......*:...................
.,:**+**+:.,:+*+?+,.....,:;*;.....,.....;,.......;....................
...,,,,,....,*+;?:,;::;:+++::....;;:....;.......,*,...................
............:+:++,;;,.,;;,..;....;;;,..,:.......,?;...................
............;:+:,+:....,;...+;...,:,...:,........:+...................
...........:::+.:;......,+::++,.......,;.........,::..................
...........:,,:;+,.......,;,.,;.......,;:::,,,,::::;..................
...........;,;,+,.........,+,.,;......:,.:+*:,;,...;..................
.........,*;::::...........,;..:,....,;.:,%:..,:.;::,.................
........,SS%+;+,............::.,;....;:.?+:....,::?+;.................
........,:;,,,...............::.+,..,;..*;......,::;?,................
..............................::+;..;:,+;........,+;;?,...............
...............................+;:::;.:+,.........:*,:;...............
...............................,:;*%,;?,...........;;.;,..............
................................,:;+;*;.............::,;..............
...............................**::::,...............;:*,.............
...............................,,,...................,++;:,...........
......................................................,:;*:...........

................................,::;+*:...............................
............................,,;+*+?,%+?;..............................
...........................:*?%;?,*,%:S#?:............................
..........................;*%*%,+,*.:,;+?:............................
........................:+%+?,,..;;....,*.............................
........................+;:,,....*,....;+.............................
........................;;......:*.....;+.............................
........................:*......;+.....:+.............................
........................,*......+:;;...:*.............................
........................,*,.....*S**...:*.............................
........................,?,.....**#%:,,;%,............................
........................,%+:,,,.*++,:::;**............................
........................;;,::;;;*S:......+:...........................
........................+:....,;:*.,+**?%%:...........................
........................+,....:**:..;+*+:*;...........................
........................*,....:%?;..,,,,,++...........................
.......................:+.....;@++..,;;:+?*...........................
.......................+:.....+@:+........*,..........................
......................,+......;S:+........+,..........................
......................,*......,*,*,.......+:..........................
......................,*.......+;*,.......;;..........................
......................;;.......:**,.......;+..........................
......................+,.......,*+;.......,+..........................
......................*,........**;.......,*,.........................
.....................:?........,*+;,;,.....*,.........................
.....................*S:.......:*?;,+*;;+++%:.........................
....................,*;:.......:?#%:,,,,::,*,.........................
....................,++;;;;::::,*?+?*;::::,+;.........................
.....................?%*;:;;:::,++*;++:,,,:++.........................
.....................*;;*;,.....;;:+:......,*:........................
.....................**;,::;,...;+??%*,.....:+........................
.....................;++*+:,....;+.+;??:....:*........................
.....................:*++++:....,?;,;;+*;::,,*;.......................
.....................*:.:;;,...,+??*:,:;++;;:+?.......................
....................+#+...:+:,;*%?;+++:,,:**;**.......................
...................,*:+*+..:;;;+*?:+.,;+*;,,,?*............,..........
...................:+..,*?;:::;++?*,...,:+;..+:......,,;,;,:+:........
...................+:....;*:.::,.:?,.........;+......+:+,%?,,*,.......
..................,*,.....,,.....;++:........,*,.....*,*;?*;.+,.......
..................;;.............;++++,.......:+.....:,,,,,,:+,.......
.................,*,.............:+,:+*+,......*,...........:,........
................,*,...............*,..,+*;,....*,.....................
................;;................?*+,..;:.....;;.....................
...............,*,..............:?*,:+..:?+....;;.....................
...............;;.............,+?*,?:+,,,,??;,,;;.....................
..............,*,............:**:.+?;,+;;*+;*++?,.....................
..............:%,..........,;**,.;;+,.,;;:+*;;;*;.....................
..............+%,........,:++;..;;:+....:;;;++;??.....................
..............+*;......,;;++:..+;,+,......:;;;;+;.....................
..............+;+..,::+%?+;,..+;,+,........,;;*?......................
..............+:*;;::+**+:..,+::+,...........,*?:::::::::::...........
.,;;;;;;;;++++?,?;:++++:...,+:;;,.....,.......,*+::::::,,:,...........
.,,,,,,,,,,,..+;:+*++:,...,+:;:.,..,;?;........*:.....................
..............,%%+;:,....:+:+,...,;*?+........,*:.....................
............,;++;,.....,;;:+,.,:;;++,.........:*+;....................
...........;*;,.....,:;;:;+?::;:;+:.......,...,*:*,...................
.........:+;,....,:;;;,,++?*;::;;,.....,:*?,...,*+;...................
.......,;+,....,;+;,..:?%?;::;:,.,,,:;;;;+:.....:+?,..................
......;*:....,;;,...,+#S?*+++;::;:::::::,........,?%..................
..,:+?;....,;;,....;+:;+;:;%??*++;;:,,.......,:,,:*S:.................
.:?+*:...,;?:....,+;:;:....,,,,,:::;;;:::;;,.;*+;;,;;.................
.:?;....;+:,....;?+;:+;...:*;:;:::::::;;;+;,..,,::;*?.................
..,+:::+;....,.:?+:,.;;..,*:...............,::::;;++?,................
...,**;;::;;;;;+?*??;:+*+;,............,;??%?*?*;;*??,................
.....,::,,,,,.:+:.,?+?+++++,..........,+?+;:,,,....+%.................
.............;+,.,+;:+....,,..........;;.....,,::,.,;:................
............,*..:*,.:+..................,+%SS#@@@%::*S%*;;:,,.........
........;+;;+*;+?:..:+.................;SS@@@@@@@S*?%+*;?*+;;;:,......
........+;.:;,.,+:..,*...;,.,,........+@@@@%,:%S*++;+:?+++::;;:;+:....
........+:;++;..;:...*..*?,+*,.......+@@@#?*%?*++;:+,*%;:...,:;;:+;...
........+%*?;...+:...+,;?+?+,.....,:,?###@:+S?+++,+,,@?,.......:+.+;..
........+?%;....+:...:+S#?,.......;*.+@@@@+,*;*;;;:.*@,.........+:.+,.
........?S+.....+:....+@?..,.......;,:#@@@@++++:++..S*..........:+.:;.
.......,S+.....;+.:,:+;S:;?:......,;,.+@@S#@?++,*+..?;..........,+.;:.
.......,*....,*#?+*+?:,%*+,...........,S@#@#%++,?+..:+..........;;:+..
.......,+...,?S%#:..*??;,,,....,.......+#@@@@?;;;S,..;+........:+;+...
.......,*...,+*#+...*S*..?:..,*,.,;,....:?@##S+:;*?;,.+?+;:,:+*?+:....
.......:*...:%S?..,+*:+,;?.,:%*,,,*+,:;;;,,,,:*;;**?+;:+S#%???+:......
.......,+;:,***,..,,.:?+*%**+%**+**+::,,,,.....::;::,,,,::,,..........
.........,;;::;;;;;;;;;;;;:,,,,,,,....................................

....................,:::::;::::,,.....................................
..................,;;:,.,,:,..,,:::,..................................
.................;*+;,..........;+*+;:................................
............,,,,;*;;,........;,.,;,.,::;::::::........................
...........,,,,:*;:,.........;::,......,::::,.........................
..............,*;,,,.......,;;::+,........,;;:,.......................
..............++;;:,........,,;,,*:.......,:;;;:::,,..................
.............:**;:,........,;++;:;;,,,,,..,......,,,:::,..............
............;%*;::,.,,,,,,,:+*;+;+;::;:;::+:::;:;:....,,::,,..........
..........,:*;,,...::,:,:::,;;:S+:;,,...,,:;:,:;:+;:,,...,,::,,.......
.........::,.....,::,:,,,,.,+:;+::+.....;+?;:......,,:::::;.,;;::,,,..
........::.....,:::,,,.....;?;;*;;*;,...::+;:...........,,+;+,.,;::::.
.......::....,::...........+++*+;;?%*;:....,...............,:::;,,:::.
......::....,:+;;;+:,,,,:*?S%+;:;?*,.,+:.....................,::,,:;,.
.....::....::.;+:;;,,...:S@S;;:;**....,*,.......................:::;..
....::....::...++::,,,,::?@+;;:;*;,...:+,.......................,+*+..
..,:;;;,.::.....,,,,,,,,,,:,;*;;+:+*:;;,........................,:,...
.,;,.:;+;:...................,,:+;;*:,,...............................
,;,.,+;::.............................................................
;,..,*,...............................................................
+,..,+................................................................
:++;::................................................................
..:++:................................................................

.......................;?*+,..........................................
.....................:**;;**,.........................................
.....................+*+;:+??+........................................
.....................*++;,+++*,.......................................
....................,*;+*.++;*,.......................................
.................,:.:+++*,?;+;+.......................................
.................*?;+;:,,,+:+.?,......................................
.................*:%?......,*.+;......................................
.................*,*;,.,;,..+;,*:.....................................
.................++,;;.+:...:+.;+.....................................
..................;*:,;:...:*,.,*.....................................
...................;+:;...,*,,;**.....................................
...................:?+....+:.,,,+,....................................
..................,?;:,..;%.....:+....................................
..................+*:;;;:?*:.....;;...................................
.................;+....,;**?,.....**,.................................
................,*,.......,:+;:.,;+++.................................
................;;...........,;*+:..*:................................
...............,*,;,..........,*,...:*................................
...............:+,+...........+:.....;;...............................
...............+:;:..........;+......,*,..............................
..............,*,+,.........,+,.......;;..............................
..............;+.+,........,*,........,*..............................
.............,?:,+.........;*+:::,,....+:.............................
..............+*,*........:*;;,,,:;;;:,;+.............................
.............:*,:+.......,%%****+++;++;+%,............................
.............+:.+;.......++?S?*++;;;::::++............................
............:*..,,......:*:::;+;;;;;:,,:+?............................
............**;;,......,*:::::::+*:,::;:,*,...........................
............*+,,,......:+:::::::::+*;:,,;%:...........................
............+,......,;;%+:::::;::,,,;?+;,+:...........................
...........,+........,;*,,:;:,,..,;;:..:+%,...........................
...........+:........,?:;;,....,;;,.....:*............................
..........,*.........,%;.....,;;:,,,,,.,+;............................
..........;;.........:+...,:;;,.;++++;:?%+............................
.........,*,.........++:;+%?,.....,,,.,+,*............................
.........+*.........:#*:*SS%;,.......,,*:+............................
........,*+:.......,?**+##SS**:....,;*?;,+............................
........?+.+,......+:?;+@S##%+;:,:*?%??S:+............................
.......:%?.;:.....+;;@:?SS#%?**+;S%+,:;S+;............................
.......+:?:::....++,%*;;,SS#?+SSSS?*%#S%#;............................
.......;;;?.....,;.?+*;..:%#S%SS#%##SS?*#,............................
.......:;,?,......+%,:....,?@S?#%S##SSS#S;............................
.......,*,.......,?,........?@@@###%%%@@S*............................
........:+,,.....,,.........*#S%%???*;#%?*............................
.........+?+...,...........,+:*?%%%%S%?,.;,...........................
.........;S+:.:+...........:;....,+**:,..:;...........................
.........+#?,,+...........,;,............,+...........................
.........,#+,+,:..........+,..............+,..........................
..........*;;,;;.........:;..............,;;..........................
..........;?;,+.:,......,+,..........,...;+*,.........................
..........;S,+,;%.......+:..........:?,..,*+:.........................
..........,*;:,#;......,*...........?%....*;*.........................
...........?+.??.......+:..........;*+....+;;+........................
..........,S,;S,......:+..........,*+:....+;.*;.......................
..........;*.%+......,*,..........+;+,,;,.+:.,?.......................
..........;:+?.......;;..........:+:;.+S,.?,..?,......................
..........++*:......,*,..........*,+,:+*.,*...?,......................
.........,?*+.......+:..........:+,+,++:.:+..,?.......................
.........+%+,......:+...........+::;;;+..+;..:*.......................
.......,,?+;......;;...........,*.+:+;:.,*,..;?;;,....................
::::;:;;+S+.....,+:............+:;;;:+,,*,.:,:?,,.....................
........*%,....,+:............:*,*;;,+.*:.:?,,*.......................
.......,%:....:+,.............*:**;.*:+;.;%:.,*,......................
.......*;.,.,;:..............+:+?:,;*+:.;%;..:*.......................
......:+.+:,+:..............;;;S;;+;+,.;?:...*:.......................
......+:+:,+,.............,;+.,:+;:+,,+*:...:+........................
.....:*?:,+,............,;;:.,;++;:,:++:....*:........................
.....*#:,+,...........,;+::+??+;:.,;;;,....:*.........................
.....*+:+,...........;+:;**;,...,;+;:,.....+,.........................
....,+;;..........,:;+;;;,...:;;++:,.,,...;#+,........................
....**:....,;;;;::*:++:,...,;;;;:...,+:...:@+;;,......................
...:?,,+...,,,,,++:+:....,:+;::,,::::,,...+S..:+;,....................
..,?,.,*......:**;+:..,:;*%S??*+++;;;++,.,?*....:*;,..................
.,?:...+:...,;**;;,.,::*%%%%??*+;:.......:?;.....,;+;:,...............
.:?....:+..,**?;,,.,;,,*;;;:;;;;+:,,:::,..%+........,:+;:,............
.,*..::,*..%*+:,.+;....+:.......,;;;::;+;,+*...........,:+;,..........
.,*,.**.*,.;*++;;:*:...,+...............:++S*;,,:,.......,:+:,........
..,+:+;::;..:%*+++:?;:..*,................,,:;+??+:,,......,;+;,......
...;;;;+,+:..,;??%+:+;;.+;......................,+**?**,.....,:+;,....
.,;+,.;*+,+....,??;.+:;++++........................:*;,,.......,;*,...
:+:....*+;+:....:+..,*,,+*%,........................:*:..........:*,..
*+,....*,:%:.....+:..*:.**:+.........................,;+..........+;..
.:+?;..*,.*;.....:+:,*,.,.,+...........................+:.........+;..
..;+;;,*,.?:.....;;+,+...:?+,,,........................,*,........+;..
.:*..:;:.,+......;++:+..;;::::;;;;:::,..................+;,:+?:...*:..
.,;+;:,,,:*,,..,,:::*,:;+.......,,,::;;;;:,.............*S%**:..,+*...
...,,:::;:+++;;;;+*?;:;*+;:,...........,;*%S?*;::::;;,.;+.,,::;++:....
.............,...:,.....,,:;;;::,.........,+?*++??+,,:**;;;;;;:,......
.............................,::;;;::,,.....,;;.,:++;:,,,,............
..................................,,:;;;;;;;;:;;+;:,..................

.....................................................,:;;;;,..,,:;;:..
..................................................,:;++::+;*?;:;+;,;*,
................................................,:;:..,;*,;*;,..,?**S,
.............................................,:*+*;:;:;;;::,..,;;,;+:.
...........................................,?#@@@@S+?;%?*::*:,;:......
...........................................;#@@@@@@@%+*;:*++%+,.......
.................,,,,,,..................,;::;,:*%S#S*,,*?++*.........
............,:::::::::::::,............,;;,....::.,,,.:++%%*:.........
...........;;:,.........,,:::........,;;,....,;,...::,+%;*:...........
..........;+............,::;#+......,;:.....,;,...,;;;*+..............
.........:+,............:%%S?*,....:;,.....,;,....:;%*:...............
.......,;:..............+%#?+*....,+,.....,;,....,;??,................
......,+:..............:;+*:%:....+:......;:....,;:%..................
......+,..............*+,;;%;....;;.......,.....:+:+..................
....,*;..............:?,:+?%....:;..............;**+,.................
....+:..............;?+**+*+....+,.............,+;++,.................
.,,;+...............*;,::.+;:::+;.............,**:*%::::::::,.........
,,,;;...,,.........:+....;*,,,,+,.............,+?*%:..................
...,;..,?;::,......,+.,:;+;...;:......;;......:;*S:...................
....+,,:*:,::::;,...+*;:.;,..,+......,?:......+?;:;...................
...,**+++*+*;::**.,+S%:..+,..;,......++,......*?%+;...................
..:*;;;+;++;*?*;+,:?+:+..+..,+......,*;......:%;+?:...................
..;**::++??;*??::;.,.,*:,+..;:......:*:......+*;,;*...................
..,**...,%+*%*:;,+;::+;,,+.,+.......++,.....,;+;:.+,..................
...,++:.;*+S*.,;.:;,,+,.,+.:+::,,..,+;......;,:;;.::..................
.....+S?S%%;...::;:;;+,.,+.,,,,::;+:%;:,,,.:*.,+;:.*,.................
......,+;.;,....*;;,,+,.,;........*;;:+;:::+;..:??;;,.................
.......,;.;:....+;+..+,.;;........::..,;++....::%;:...................
.......,+.;:....;:+..+,.+,.........+,..,+%:..*;++:....................
........+,:;...,*;*..+,,+..........:;...,+?,.;*+?;....................
.......,+..;:.%*,,*.,+,++...........;:....;?..:+??,...................
......,%?+**:.**;*+.,*:;,............+?,..,*;...,*?,..................
......,+*;;:..,%#?*+++,,.,...........,*?;+*:*;....:;..................
..............,+;*%;::,;*:;,...........:?;,.;*;....+,.................
....................;?+;?+,;............:;..,+;;...,+.................
....................,:,,,,;:.............+,..;:;:...;:................
.........................................:;..?;,+,.,,+................
.........................................,+,+%*.:+++;S,...............
..........................................+*;,*,.;%?+S+...............
.....................................:;:::;;::?,.:*;:S+...............
....................................+%*;,,::;;;,.++::+*...............
....................................:++;;:,,.,,:;:..,:+...............
......................................,:.+;:::++*;;;;;,...............
......................................+*:**:+,,,,,,,,.................
......................................:;,:::;.........................

6) Stand up with the legs 6 inches apart. Bend forward and place the palms flat on the ground and exhale (6A). Inhale and rise up stretching backward with the arms over the head (6B). Continue 25 times.

............,:::;+;;;:,,,.............................................
......,:::;;;;:,,,.,,:;;+;:,,.........................................
....:+++::,.......,,.....,:;;;;;:,....................................
...;+,.,+;:;;;;;:;+*:,........,:;**:,.................................
.,+;...+*....,,::,,.:;;;:,......,?+:;+:...............................
.*+,:;?;...,;++?%%?*;:,,:;;;:,.:*:...,;*:.............................
;S*?*%+...;;;;*?*+;++?%*:.,,;;%?,......:%*:...........................
?%?;:?,.,;;;;?*:,,:,..,:?+,..,+%,.......,+%+..........................
?#?,.,..,+;:*S,..**+.....:++;*?:,..........++:........................
.:,......+%,;%;.,+::+*:....,:+?,,+,...,:,...,+;.......................
..........*+,**:**+?#S,..,,...++.,+:,,.:;,....;*,.....................
...........,;+?%#+,:+,..,*?,,,,*:.,;?;..,;:....,*:....................
.............,:;*?+;:::;+;?+;;;+%:..+*;...:;....,+;...................
....................,,,,..,:....,;+,,++;...*+.....;+:.................
..........................+*......:+,:+*,.;+;;....,**+................
.........................,#;.......,,.;S,.:..+::...+S%*...............
.........................*%+...,.......?:....:%*;..,*+S?..............
.........................*+?...;?,.....*:.....**;;.,*;,?;.............
.........................;+*:..,?,.....,,.....,*,;;.+#,.:+:...........
.........................,*:*...;;.............:,.:;+#:..,+:..........
...................,,,,:::%,*:..,%,................:?++...,*+;;,......
...................,::::::*+,*...*:.................,.?;...:S:,.......
...........................?,+;.,:*...................:%,,+S+,........
...........................*:,?,::?:...................+*+**..........
...........................;*.;+,+?*...................:*:,*..........
...........................,?,.*:+?*:................;?+...*:.........
............................;+.:*:%:*:,...........,+S@%:...+;.........
............................,?+?S:?.+%;......,,,;?S%*:.....:+.........
.............................,+%+;?,,S?,:;;;++%?*:,........:+.........
..............................,*.?*;;*+::,::*%:+,..........;;.........
..............................,*;%:,,.....,?;;.,,.........+*,.........
...............................***.........+?;.,*:........?%..........
...............................:?*.........,S,..;*......,**?..........
................................%?..........*;..,*......,S%+..........
................................??.........,?,..,*,.....:##;..........
................................??.........++....*,.....;?;+..........
................................?*....:+,.+;.....*:.....;++*,.........
...............................:S+....:S::*......+;.....:+*?..........
..............................,*++....,?*?+......;+.....,*;*..........
..............................,*+;...:+:S+.......:%:,....*;,..........
..............................,??:.,+?++S%........+?**,.,*S?..........
..............................,??,.,+,;;;*........:+,:,..:+?,.........
...............................:+.......;;........,*.......++.........
...............................,*......,*,........,*,......*:.........
................................*,.....;#:.........;+.....,*,.........
................................+:....;S#,.........:*.....,*..........
................................*:..:??*;..........:*.....:*..........
...............................,S%:.;:+%,..........,*,....;;..........
................................SS,,:%@+............*,....;;..........
...............................:?:.+*?%.......,,....*,....*;..........
..............................,%;,,,:%?...,,:::+:...+;...,#;..........
..........................,::;+::;;+%@+...,:;?,,+:..:*...,S;..........
.........................,S#*:,,:;;;++......;;..;;..,?,..+@;..........
..........................,;?++;:,,,........+,,;;,...?:,:?S,..........
..............................................,:.....+%+;;S:..........
......................................................?,..;?,.........
.....................................................;?;+;;+%,........
.....................................................,*%S?***,........

7) Stand with the legs 6 inches apart. Bend sideways stretching the arm over the head. Alternate smoothly from side to side, inhaling down and exhaling up. Do not let the body bend forward or backward. Continue 25 times on each side.

8) Sit down and extend the legs out in front, spreading them wide. Grab the big toe of each foot by locking the forefingers around the toe and the thumb pressing the toenail. Keeping a firm grip on both toes, inhale and arch the spine up straight. Exhale and touch the head to the right knee. Inhale to the original position, and exhale down to the left knee. Continue to alternate knee touches 25 times on each side. Inhale, hold your breath and exhale.

..................................,,::::::;;::,,,.,,,.................
........................,::,:;;::::,,,,:+,:+,,:;*;;;:.................
.................,,,::,..,:*+:,,...:++;+%+:.,;;:,:::,,................
................:::,:++*++?++:....:;:,+%;++,.,;;:..,,::,,.............
...............;;:+:,.;*?S*..+++:.;...+%+:;+:,,:;:,,::;;*+............
..............:%:..,+,+*+:S:.,+++;;,...,,...,,;+;+?++*;,:+:...........
.............,*+...,+:;;;;?;.,:*+*:;;;;,,...,::**+?**+;...;;..........
.............,++:::;;:;++;*::+?+*+*;+***;:::;;,,..,:;::,,..:;.........
...............:;*;::+*+?++;:,;,+.;,:,..,;:,:+*;:,,...,,::::+;,.......
...........,,:::+:,:++:,,,..............,++,;?;::::;;;;,..,,,**+;,....
.,,,,,,::::::,..,;+:,.....::;+,,,,,::::::;;:::,::::+;:+?+:.,;;;+?%;:..
:+*+;;::::::,,:;+;,......;???+:::,,,,..................:;:+?*++;+**S;.
:%*;+,:,,,,:;+**+:.....,;*:,............................;,:SS%*..,,*;.
.,;.::,,,,:;;;;;+:,,,:::,...............................,;,*?*,.::,+,.
..:;,,:::;:..,,:;;++;,,..................................,*%+..:;:;,..
...,;:..,:+::::,,,.......................................,++*,;:;;....
.....;;;;:,,.............................................,,,,;;;:.....

9) In this same sitting position, bring the legs together while still holding onto the toes. Inhale and arch up, exhale and pull the head down to the knees. Continue this pumping motion 25 times.

.................................,:;++++:.............................
................................;;*;+;;;+*............................
..............................:%+,+:;;:;:+;,..........................
.............................:+:;.+,+,+,::,;,.........................
.............................++:+::;:;,+,,++,,,.......................
............................;+:;,;:;;;;,++;,,;;,......................
............................+*,...:;+;+*;,..+?:;......................
............................:*,,,,:++;*;,,,..;+;......................
.............................;?+*;:,:;,,:::::;:.......................
..........................,:;?*,,;:;:......,,;;,......................
........................,::,.+,,.+*,......,;..,;;,....................
.....................,:+;,....,:;;........:;....:+:...................
................,,,:;*?+,..,;+*;,.....,,:;;,.....,+:..................
..............,;*+++:::.,;++;:,....,:;::,,........,+,.................
..........,,:::,,:**;::;*+:,....,:+;,,.............,+,................
....,,,:*;:,,,,:;+?*:*,,...,,::;;,,:+,......,:,.....;*::::............
..,;::,:??:;:;;::,.+,;;,:::::,,,....,:+::;*??*,.....,+;,,,............
.:*+*;:;;;;?+,,:::::+;*;,,.....,,:;:+;;:;?%+;::::::::;*:,.............
;*SSS%;::::;;::,,,...,,..,,::++:,:**+;,;+*:,:,,,,.....,,:;:,..........
;,+?%S;..........,,,,,;;:+;::+:;;:,:*;;:,,:+*,...........,:;;,........
;:+.:*;;::::::::::;*;:;;:,+;:,,:*;,:;:,,:;;;,.......,.......:+,.......
::+,,+:?::;::::::;;;;:::+:;....,+?*+++**%;+,.......,+,.......,;;......
:++..:+:*%%:,,,,,::.......,,,,:+;?+:+;;+*%;,....,::;,..........:;,....
.;*::*;,;;:;:,,,,:::++;::;*;++*;.?+;;;+%*,....,:;:,:,...........,+,...
...,,,,,,,,::,,,:;;:;+*;,,,;;+*;:?++;*?;.....:++,..:;;,....,,....,+,..
..............,;?*,:::;??;::+;:;?+*++;,....::,,:;*;;::,:;+*+;.....:+..
.............:%%SS?;:::*+:::,...;;:.....,;+;:?+::,::;%%%?+:,.......;;.
.............;+?*?#+,,,,..,,,:;;+;:,,,:;?+,,,::,,:;;+?++++::;:.:;,,:*,
.............:;;:;+:,,,,::::+**++?**?+;+;:;;::*;,:+,,?+;;;**::,,;+;;+;
..............;+:..:+;:::,,:;+++**%+;:::,,,...,;.....:+,::,;*:::::;;*+
..............,?:...,:+;:::::;,,..:,..................:+,,:,,.....,:+,
...............?;.,,,,*:,,,,,.,,,::,,,,::;:::;:;:::;;;:;*+,;,,,::;;:,.
...............,;;;;::;:::::;;;;:::::,:,,,,,,,,,,,,,,,,,:;++;;::,,....

.......................................................,;+;::;;;+,....
.................................................,,,,:;;+:;++;;;+*....
..............................................,:;;;*?++;:,,,...,:+....
..........................................,:;++;+%?+:,.........*+,,,,.
.............................:::::::;::;*+*+;:,:*:.............+?;;;;,
.............................,,,,,,.,,;**;,,..,*,...............+:....
...................................;**+:......+:...............,,*....
................................,+?*:,.......;+................;+*....
.............................:+*+;,.:;+:..:,:+........,...,,....+?....
.......................,,::;;*+*:,:+*?*,.++:+........+;,:++:....,*....
...................,:;*+;:,,..;*;,,**+..**.+:..::.,,;S%?*++;,...:+....
..............,,:;+++;,.......,...,?+:.;?:;;...*%++**++;;;:,....;;....
...........,:;;;;;:,..............+?%?+S%++..,:**?;;++***;;.....+:....
....,...::;;:;;;:...........,,,,,:%*;+:;:;;:;:++:+*+;;:,.,,.....*,....
.:;;;;:,**;::,,..........,+***+:;;:,:,:,.;*::+:....,,:;:.......:*.....
,*,+;;;;;?+........,,,:;;++;:;;+;++;+:,*+:+*%;.................+:.....
,*;+..:;;:*;.,,:::::;%**::,:*?+;;;:;;;+*;:.,S:................;;......
.:+*.,+,.,;*;:::::;;;*+*..;*+;+;;;;;;;;?:,.+;................;+,......
.:*+...,;+::::;::,,,,++*;:?:,+;++;+++;++*:;+...............,+;........
.:?;..:*+*%+;:::::::;+++?*+*;;+:+:;+;+:++++;;;::::,,....,,:+,.........
.;?:.:?;;*?;:;;::::;;::;*?,..................,,,,,:;,::;+;:,..........
.;?:.%%*;;::*#;:,,,,...+;*:.,,,,,,,,,,:,,,,,.,,:::::;:,,..............
..:++S++::::??;;;;;;;;;****;;::::::::::::;;;;;;::,,...................

10) Plow pose: Lie flat on the back. Slowly raise the legs over the head until they touch the floor. The arms should be over the head pointing towards the toes. Keep the knees straight and point the toes towards the head, stretching the heels back. Relax in this position for 5 minutes. Slowly lower the legs back down to the ground.

Page 12

.......,*,,%+.........................................................
......,*?,:%%;........................................................
......,+*,,;;;........................................................
......,:;,.:::,.......................................................
......;,;...;,;....,,,,,..............................................
.....::,:.,,;,:,...,;+*;,.............................................
.....;,:+*+;++.;,..,,,,:,.................,,,.........................
....,;.;%+;;;*.:,........................;++++:.......................
....,;,+*:;;;*::;.......................;%*;;;?;......................
....+;,:+;;,:?:,?,......................*+:;;:*:......................
....:,.:+*,.:?:.?;.....................,*;+::*;.......................
.....;*::;:;**,.*;......................;+;..;,.......................
.....:%:.;;***,.:::;;:::::::,::,,,,,,,,,,+;::*;,,,,,,:::::,,,..,,,....
.....:+,.,:;+:;;;,,;;::::::::,,:+,,;+++:::;;;*+;,:+;,;,,,,,:::;;+;;,..
.....;,....,;..++.........,,,:::+,,,:,,;:,*:.+,:,***+*;:::::,:,,,,....
.....;,....,...+;...............,:,,,,;:..+..,.:*+:,,,................
.....,;........+;,,,,,,,,,,,,,,,,,,,,,;,..;,...:*,,,,,,,,,,...........
.....,;........;+:,,,,,,,,,,,::::,,,,:+*,.;,..,;*;,:,::,,:,...........
.....,;.:,.....:+,....................:*,.,..,::+;....,::::,..........
.....,+:*+,,;:.,*+....................:;;....;::+;,..,+;;;;;:.........
....:;+:,+,,:;+:;?,...................:++,,...,:*,;..;*;;;:++.........
...::.,;.;;...,*+?;..................,;:+;;+++;:;;+,.*+::;;*:.........
..;,...:;:;:::::*+*................,:;;;++;+;::;:,::.;+;;,:+,,,,:.....
.::....;:....,::+;,...............,:,..,+*+;::::::;;.,+?:.,;.;+*+,....
,;,.,,:;....:::::................,;,....+:....,,:+:,.,:*:::+::::;:....
.,:::,::::;?*::,.................::...,++....,:;::,::,.*;;;,,;::,.....
........,,,,,....................,::::::;::;*+:,,.,;.,.+?:..:?.,;.....
.........................................,,,,....,::;;.:;...:*..:,....
................................................,:,**:,:,..,++..,;....
...............................................,;:;?*;:,,,:;+;:..;,...
..............................................,;,:;:+;,..,:+++*::;:...
.............................................,;,::.,;;...,::;:*;.,;...
............................................,;::,..;*:.......*;;:.;...
...........................................,;;:...::;,,;;;;;:?::+,;,..
..........................................,;*:..,::.,;:+;:::++:;;;::..
..........................................,+:..::,...*+,,,,,,:+*::::,.
...........................................:,.::...,++.....,:;+,.:;,,.
..............................................::,,:+;;,,,**+;,....;*,.
...............................................,,,,..,::::,........:,.
......................................................................

...................:;;;;;;:...........................................
..................**++;;;;;;..........................................
.................,%++;;;;+*+..........................................
.................:S+;;;;;;++..........................................
.................,%*?+??;:*;..........................................
..................?%::;:;+?,..........................................
....:,............;::+;,.,?,..........................................
,+%SS+::,,..,:;;;:++*?:..,+...........................................
.:;;;;:,::;;?%%*+;:::;;:+*?;,.........................................
.....,:;,,.,,;*+;;+;:,..:+?+?+:,,.....................................
.......,:;;,.,;.,,:;+;::..;:.,,++:....................................
..........++;;:.,;+;;,,:;:+;...:;+:...................................
..........++*;:;%*;,.....,?*;:++?++...................................
..........,,.,,:%,.......;?,,,*+;?+...................................
...............,%,......;;*::;:*+,...,:...............................
...............:?:,:...+;.++;;:?*,,;,*;;..............................
...............;*:+*;.;*.,*;+;:%,;;?*?:::.............................
,,,,,,::::,::::?+::,;.;;..?;:;+%:;+;;;++;:::::........................
::,,,,,,,,,,,,:*+:.,;,*,..?*,*+?,,,,,::,,,,,,,........................
...............?+..,;:?...+?,+*;......................................
..............:S:...;:+...;*;,%;.......,:::,,.........................
..............;:....;:,...,;+.,+.....,+;+;;++;:.......................
.............,;.....,;.....;;:,+.....+*::::::;+;......................
.............;,............,;;,+....,?+;;;;::::*,.....................
............,;.,............;:.+,...,*:;;;::;::*,.....................
............++:+;;...........;:;:...,*??*?*+;;++......................
...........:??;+?+;,.........,+?,....?*,,:;+?*?:......................
...........::?:::+***?+:::::::;*,....+;:*;:.,++.......................
.............+,...,+*S?,.......;,....:+*?:.,,,+;:.....................
.............::.....,;:;......,+,::;++S?+;++,++?#*;::.................
.............,;.....,?;;:,:::::*+:,.,+?*+*;:;+++:,,,:;................
..............;,.,+*??+;;,,,,,,,:+:::;;:::,,:::::,...:;...............
..............:;.,*S???;:::+?*+**:::,,,,......,,,+:,,,*+,.............
..............,;...:;?+;:+:++*%#*::::::**?*;;:::;*+::;+*;,............
...............+,.,:;?,..:;::;**;......,+??;;,....:+;;*+*;........,...
..............,+...:*%,..,;,:;;;+,.,:;::,*?:....,,,+?++++?+,..,,.,::..
...............;:..,:*:...,;.:*;+::;,..,,.,:;;:::;;:++++;+*;;.;?++:;,.
...............,+...,?+....;,,:;:*;:.,;+*?;,+,,......,,;:.,,;::***+;,.
................+,.,;;*....:;...;+:+.,:;*@S*:......:,..,;....+....:,..
................;:..:*+.....+,..;;;:;....:*S+......:+,.,+...,+........
................:;..:%+.....:;..,+*.;;,....;*;,.....:+.,;..:;,........
................:;..+#+......+,.,++..,;:...,+*;,.....;+:;,;;..........
................::..;+?......:;..;*...,*,,+;,:::;,...,**+;,...........
...............,*:.:*;*;.....,+.,++....;*%*;:++.,+:..,*+,.............
.............:;;;;:;;*;,......+,+;?..,::;?++*%:..,;;.+?*;.............
...........:?;,,::;;;:........;:.:%+S;,,;++;:,.....;:++?S;............
...........:?+;;:,............;+;:?:+*;::,..........:+;;:;,...........
.............................,+;+;+;.................:;::;;...........
.............................,;;;::,.................,;;;:,...........
......................................................................

..................................,:::,...............................
...............................,;++++*?*;;:,..........................
...............................+?::;;;::;+**;.........................
...............................:+;+;:::::::;?:........................
...............................,*::;::::::::;;........................
................................;;:;,,;S*??+;,........................
................................:*+,.,*@**?,..........................
..;**;;:,,,,,,,:::::::,,,,......,%@#%#@@*:;,......,,,:;;::,...........
.:???,;;,,,+*,,:+,.,:+,+?:;***;:*@@@@@@@*%?::::;++;++:;;:,,::.........
..**:,:;....;;..;,.,.+,,;?:;;+,.?@@@@#S*;:,...,?+:...:+..,:::.........
...,,:++,,,,,;::;:+*;;,..*+.....:*?%*:,::......+*+:,;;+;::,...........
......:;:,,,,,,,,,,,,::::;+:...........++,......:;?%+*+,,.............
........................,:;;...........;;,......:*?*;,................
...........................;..........,;;:...:,:+;+;,.................
...........................;:.......:.::;:...,:;;;;;,.................
...........................,;,.....::,;;:,....,.:+++..................
............................;,....,;::;*,,....+:;:*+..................
........................,:::+,...,+:,.+;+:...,:;*:?*,,::,.............
........................,,,,;,..:+:...+++;...:+:%S%?,,,,,.............
............................;,.:+,....:?:+...,+::##?..................
............................;,,*,.....;::;....++.;?*..................
............................;,;;......,,+:....?*..;+,.................
............................;,,........;?:....**..,S,.................
............................+:.........+;:....;;.:**:.................
..........................:+;+........,+::....::;+:*%.................
.........................;+:;:........;;::....,;;,+*?:................
.......................,;:.;;........,+:;,....,;:*;,;;,...............
......................::,.;:.........;;:;.....,;,;.,+;:...............
....................,;:...;..........+:;,.....,;.:,;+:+,..............
..................,;:,...::,,,,,,.,,;*:;......,;.,;*;.:;,.............
..................;;.....++;:;;:;;;;++;:::,,...;.,;,;..,;.............
..................::....:??;:::::::,,,,,,:::;:,;::+;;.,:**:...........
..................,;...,*?*:,,,,,,,,:,,,,,,::;;;:::,+**?*:::..........
..................,*,...:?,..........................;*:.,.::.........
...................;,....::...........................:++,..;,........
...................,;,...,;............................,::,.??........
....................,;....;,.............................:;.;?:.......
.....................;,...,+..............................:;:;?:::,...
.....................,;.,:+%,..............................;?*;:,%#+,.
......................;,:+**,...............................,,,:,;*+:.
......................:*,;??,.........................................
....................,:;;:;**,.........................................
..................;?;,,,:::,..........................................
..................;%+:::,.............................................

....+*+;:,............................................................
...,++;;;:;,..........................................................
...::,;:::;,...............................,,,,,,,:;::,...............
...***S+;;:,.....,,,,,,..................,,,,...::,,,:;;::,...........
..,#@@S;,,,;:::,::,,,:;::,,...........,:+;,,,..:*:;,.;,;:::;,.........
...+?*:,,.;*:*+::;+,.;;;.,::,,,,,,,,,++*?+:+:::?,::.::.;+::++,........
...,..;:..;+,::;:;+:;;+::,:,........,+::::;S;,:;:;.::,;;:;;;.,:.......
...:,:;:,.+*+++*;:,;*;:::.,:::,.....,;,::;+?,,::;:,;,;,.;;*;,:,.......
..,:.;,,,.:+*+;;;++;,;+,:.,,::.......:;:++::.:;.,:;;::.;;:*,.,........
..,::*,,,.;:,,:;;+:.+*;.;,,,,:;+:,...,,,+,,,,+,,,,:;,,;+,:*:::::;,,...
..,:;*,,,,;,...,;:.:+:,:*::;::+*:,:,.:,;+.:,:;,:;;,:,;+:.::,:;::*:::,.
.,:,,;.,:.:,....,,,::::;::;::,,,,,,,,:,:,.:.:+......,:;,;;,:;;:::,,:,.
;++;:,:::,:,.....................:+;;;:,,,::::........,,,.............
,,,,.:++;;:......................,,::,:**;:,..........................

........................,,,,,,,,,,,...................................
.......,,,,,....,:;:;:,:::::::::::,:::::,,,,,,,...........,,,,::::,:;.
....:;;;:%@#S?;;++*;:,.,,,,,,.......,,,,,,::::;;::::::::::;:::,,,,:,+,
...,*;;;*SSS++;+::;,...............,,,,,,,,....,,,,,,,,,,,.........,+.
..,.;+;;+?%+;;;....,:,.................,,,,,,,,,,,,,,,,,,,,,,,,,,,,;:.
,;+,.,;;;:?*;:.......,...............................,,,,,,,,,,,,,,+,.
.,,......,;,,,,,,....................,,,,,,,,,,,,,,,,,,,,,,,,,,,,..+,.
........:+:::::::::,,,,,,,,,,,,,::,,,,,,,,,,,,:::::::::;;:;::::;;;;+,.
.........,,,,:::::::::::::::::::,,:::::::::,,,:,,,,,,,,,,,,,,,,,,,,,..
...................,,,,,:::::,,,,,,,,,................................

...,,.................................................................
..:;*:................................................................
..;+,+:,,,,,,,,,,,,,,,................................................
..:+..:::;+;;;;::::,:,,,,,,,,.........................................
..,:,,.,;::,,;;;;++;;:,,:;;;,,,::,;;;::,,,:,,,;;:::::,:;:,...,.,,,....
....,::;:.....,,,,::+;:;+:;:,,,,::,,;;:;;+;:++;;;;;;;;::*+?*+:+:*%+...
.......,,,::,,,,....::;;:,;.....,;;+;;;,,,;+;::;::;:,:..:%@@#;:;:;%;..
............,,,,:,:::;+*:,.......,,;:,,:;;:;::::,:,;:,..:,;%##*:::++..
....................,.,,,,::,,,,..,:,:..,;:::,,,,..,,,..:;;,;S?;:;+:..
...........................,,,:;;;+?,,...,.........,..,,,+*;:;:+++;...
.................................,;*;:..::,.,,,;;+?;*+;;,,:.:;........
...................................,*%S**;::;**;++*?*;:::,:::,........
.....................................,++::::::,,:,.::,,,,,,...........

..........................................................,,;;;;,,,...
.....................................................,,::::,;**;,::*;.
.......................,,,,,,,::,,,,,:,,,,::::,,,:;:::,,.,::::+S+::;:.
.......................,,,,,,,,,,,,,,,,,,,,,,.,::::....,:::..,:+:.....
.................................,,,,,,,,,,,:+?;,::+;;;:,..,::,.......
...........................,,,::::,,,,,;;:+,,;*;:+??*;...,:*:.........
...,,::::+**+,:::::::::;;::::;%+:,....,+??*+;:,,:;+:,..:+*;,..........
..;;,,..:;;;+*,,,,.....,+*;:,.,??*+::::,::;:;.:,,,;:,;,**,............
,;:..,:;;:;::**..,:;:;;:,:++;;:,+*%;..........,:.+?;++::,.............
+*::;?*;:::;+S#.,;;;;;+*+;:;:;,:,+++*;:........;;%?*;,................
,+;;?+:::;++*+?,.,::::;;+*+*?;,.,,;+++++,.,,,:+*+;,...................
.,:+?++++*?:..+,...,,,:+*;::??;::,,:;+;;*:::::,.......................
....:*?*,,%#%%##+...,;::+S?,,,;S:,,,,,;*,.............................
.....,,,:;?S#SS?+:,.,...;;:..,;*++:,,::,..............................
..........,,,....,:::::::,,::::;*;:,,.................................

......................................................................
............................................,.........................
.......................................:;***+*;,......................
......................................:S?+;,??**:.....................
........,:,,::;:,.....................;+....??:+*:....................
......,+*++;:,,,;;..................,:+,..,+:;;,:+;:,.................
,::,,:*+;;;++++++?*,............,,:;;*:...*?.;;..,*??*:,,,,,,,,,,,,,,.
,:::+S+;;+++**?%##S:........,,:;;;::;?:..+?#,;;.,?:,;*%+:::::::::::::.
...,++:;;++++?*?**;?,....,;;;;:,,:;;,;*,;#S@;+*;?%+:.;??..............
..,%*;*;:;++::;;++%*..,:;;,,..,;;:,...:+#S%%?;:,.+?*:**?+,............
..:S%?;;;,.,:;;::;*,:;;:,...,;+:......,;*;:,.,:::;%S*,,,:+;,..........
..,*,,;;:;;;:,,,;%+:+*:..,:;;,...,,:;;;,...,;;?*,..;+,....;+:.........
...:+;;+*+;::::**,...,*:;;:,,,,:+;;:,...,:*;,,+:?;..*S+::,.,+;........
....+;:;:,:;;;;*::;;;;*%+;;;;;;;?,..,:;;;:*;..,,+:+,,*+++,...;+:......
...,?::,.....,;::::,,,,..,...*:.,?;;;:,..,:?;:,...*,.,;:......+?;.....
....:%?:..,,,+;.,;?,.......,+?,:;+:,.,:;*+::::,:;;*,...;;,...,:,;+,...
.....,+;+*+++:,;++,,:,.,.,+#@*;:,.,:;;::;+:..,*?S#*..,,:+*;,.....;?...
.......,,::***?+;;+**;;%;+S;++,::;;,,.,,.,*;*S%SS?;;*;::,,;;,.,;+%+...
...........*?;;;+**;?*++,+?,:+;,,.....?+..,:,::,...,:+,....;+.?S*;....
...........;%*++;:,.,..,;+*?:;;+:,...,*+.:.?:+;..,:..;;...,*;*%+,.....
............;*,.......,;;%+*?+?*;+:..,+;;?:?:?,:,;?..:;..:%??;........
............,*;,,.....,;*;+?*;*,.,;+,:++?+;;+%,?,+*..,+:++;,..........
..............;+;+;,...,,*+;;......:?+?+*;:??+**;*+...?+,.............
.................,;++:..:,.:,.....:*?%+?*+%S?*%??#;,,,*,..............
....................,+;,......,,;?**+:**?**?*?*:;;::::;,..............
......................:;+;;;;;;;;:,,..,.,,.,:.........................

............;?,.......................................................
...........:++,.......................................................
...........::;........................................................
...........,;:,.......................................................
...........:::........................................................
..........,;.;........................................................
..........:,.;.............................,:::,......................
..........;::+............................,?*++*;.....................
.........,;,,;............................:*,:;;*.....................
.........;,+;,..........,,,,,.............,*;:,+:.....................
........,:.;+,,::::::,..::+;;;::,::,,,,,...;+::;.........,,,,.........
........;,..,,......,,++,....,,:::,;**+;:,::+:;*+:::,,,:;:,,,:::::::,.
...,,,..::..........,,++;*:......,,;;*:,,.,.;:,:*:..,,,;*:::::::::;+;.
..:;;+:::+,,,....+,,+:++:;;:........,,,,+*:.,...,:::,,,,:.............
.:+,,;:++;:::,;,;+***??++++*:::::::::::,;;,.....:;?:,,,,,:::,.........
.:+:::;+*+:;;;;,++;;**;;:,:?:...........:,.......*:...................
.,:**+**+:.,:+*+?+,.....,:;*;.....,.....;,.......;....................
...,,,,,....,*+;?:,;::;:+++::....;;:....;.......,*,...................
............:+:++,;;,.,;;,..;....;;;,..,:.......,?;...................
............;:+:,+:....,;...+;...,:,...:,........:+...................
...........:::+.:;......,+::++,.......,;.........,::..................
...........:,,:;+,.......,;,.,;.......,;:::,,,,::::;..................
...........;,;,+,.........,+,.,;......:,.:+*:,;,...;..................
.........,*;::::...........,;..:,....,;.:,%:..,:.;::,.................
........,SS%+;+,............::.,;....;:.?+:....,::?+;.................
........,:;,,,...............::.+,..,;..*;......,::;?,................
..............................::+;..;:,+;........,+;;?,...............
...............................+;:::;.:+,.........:*,:;...............
...............................,:;*%,;?,...........;;.;,..............
................................,:;+;*;.............::,;..............
...............................**::::,...............;:*,.............
...............................,,,...................,++;:,...........
......................................................,:;*:...........

.....................................................,:;;;;,..,,:;;:..
..................................................,:;++::+;*?;:;+;,;*,
................................................,:;:..,;*,;*;,..,?**S,
.............................................,:*+*;:;:;;;::,..,;;,;+:.
...........................................,?#@@@@S+?;%?*::*:,;:......
...........................................;#@@@@@@@%+*;:*++%+,.......
.................,,,,,,..................,;::;,:*%S#S*,,*?++*.........
............,:::::::::::::,............,;;,....::.,,,.:++%%*:.........
...........;;:,.........,,:::........,;;,....,;,...::,+%;*:...........
..........;+............,::;#+......,;:.....,;,...,;;;*+..............
.........:+,............:%%S?*,....:;,.....,;,....:;%*:...............
.......,;:..............+%#?+*....,+,.....,;,....,;??,................
......,+:..............:;+*:%:....+:......;:....,;:%..................
......+,..............*+,;;%;....;;.......,.....:+:+..................
....,*;..............:?,:+?%....:;..............;**+,.................
....+:..............;?+**+*+....+,.............,+;++,.................
.,,;+...............*;,::.+;:::+;.............,**:*%::::::::,.........
,,,;;...,,.........:+....;*,,,,+,.............,+?*%:..................
...,;..,?;::,......,+.,:;+;...;:......;;......:;*S:...................
....+,,:*:,::::;,...+*;:.;,..,+......,?:......+?;:;...................
...,**+++*+*;::**.,+S%:..+,..;,......++,......*?%+;...................
..:*;;;+;++;*?*;+,:?+:+..+..,+......,*;......:%;+?:...................
..;**::++??;*??::;.,.,*:,+..;:......:*:......+*;,;*...................
..,**...,%+*%*:;,+;::+;,,+.,+.......++,.....,;+;:.+,..................
...,++:.;*+S*.,;.:;,,+,.,+.:+::,,..,+;......;,:;;.::..................
.....+S?S%%;...::;:;;+,.,+.,,,,::;+:%;:,,,.:*.,+;:.*,.................
......,+;.;,....*;;,,+,.,;........*;;:+;:::+;..:??;;,.................
.......,;.;:....+;+..+,.;;........::..,;++....::%;:...................
.......,+.;:....;:+..+,.+,.........+,..,+%:..*;++:....................
........+,:;...,*;*..+,,+..........:;...,+?,.;*+?;....................
.......,+..;:.%*,,*.,+,++...........;:....;?..:+??,...................
......,%?+**:.**;*+.,*:;,............+?,..,*;...,*?,..................
......,+*;;:..,%#?*+++,,.,...........,*?;+*:*;....:;..................
..............,+;*%;::,;*:;,...........:?;,.;*;....+,.................
....................;?+;?+,;............:;..,+;;...,+.................
....................,:,,,,;:.............+,..;:;:...;:................
.........................................:;..?;,+,.,,+................
.........................................,+,+%*.:+++;S,...............
..........................................+*;,*,.;%?+S+...............
.....................................:;:::;;::?,.:*;:S+...............
....................................+%*;,,::;;;,.++::+*...............
....................................:++;;:,,.,,:;:..,:+...............
......................................,:.+;:::++*;;;;;,...............
......................................+*:**:+,,,,,,,,.................
......................................:;,:::;.........................

............,:::;+;;;:,,,.............................................
......,:::;;;;:,,,.,,:;;+;:,,.........................................
....:+++::,.......,,.....,:;;;;;:,....................................
...;+,.,+;:;;;;;:;+*:,........,:;**:,.................................
.,+;...+*....,,::,,.:;;;:,......,?+:;+:...............................
.*+,:;?;...,;++?%%?*;:,,:;;;:,.:*:...,;*:.............................
;S*?*%+...;;;;*?*+;++?%*:.,,;;%?,......:%*:...........................
?%?;:?,.,;;;;?*:,,:,..,:?+,..,+%,.......,+%+..........................
?#?,.,..,+;:*S,..**+.....:++;*?:,..........++:........................
.:,......+%,;%;.,+::+*:....,:+?,,+,...,:,...,+;.......................
..........*+,**:**+?#S,..,,...++.,+:,,.:;,....;*,.....................
...........,;+?%#+,:+,..,*?,,,,*:.,;?;..,;:....,*:....................
.............,:;*?+;:::;+;?+;;;+%:..+*;...:;....,+;...................
....................,,,,..,:....,;+,,++;...*+.....;+:.................
..........................+*......:+,:+*,.;+;;....,**+................
.........................,#;.......,,.;S,.:..+::...+S%*...............
.........................*%+...,.......?:....:%*;..,*+S?..............
.........................*+?...;?,.....*:.....**;;.,*;,?;.............
.........................;+*:..,?,.....,,.....,*,;;.+#,.:+:...........
.........................,*:*...;;.............:,.:;+#:..,+:..........
...................,,,,:::%,*:..,%,................:?++...,*+;;,......
...................,::::::*+,*...*:.................,.?;...:S:,.......
...........................?,+;.,:*...................:%,,+S+,........
...........................*:,?,::?:...................+*+**..........
...........................;*.;+,+?*...................:*:,*..........
...........................,?,.*:+?*:................;?+...*:.........
............................;+.:*:%:*:,...........,+S@%:...+;.........
............................,?+?S:?.+%;......,,,;?S%*:.....:+.........
.............................,+%+;?,,S?,:;;;++%?*:,........:+.........
..............................,*.?*;;*+::,::*%:+,..........;;.........
..............................,*;%:,,.....,?;;.,,.........+*,.........
...............................***.........+?;.,*:........?%..........
...............................:?*.........,S,..;*......,**?..........
................................%?..........*;..,*......,S%+..........
................................??.........,?,..,*,.....:##;..........
................................??.........++....*,.....;?;+..........
................................?*....:+,.+;.....*:.....;++*,.........
...............................:S+....:S::*......+;.....:+*?..........
..............................,*++....,?*?+......;+.....,*;*..........
..............................,*+;...:+:S+.......:%:,....*;,..........
..............................,??:.,+?++S%........+?**,.,*S?..........
..............................,??,.,+,;;;*........:+,:,..:+?,.........
...............................:+.......;;........,*.......++.........
...............................,*......,*,........,*,......*:.........
................................*,.....;#:.........;+.....,*,.........
................................+:....;S#,.........:*.....,*..........
................................*:..:??*;..........:*.....:*..........
...............................,S%:.;:+%,..........,*,....;;..........
................................SS,,:%@+............*,....;;..........
...............................:?:.+*?%.......,,....*,....*;..........
..............................,%;,,,:%?...,,:::+:...+;...,#;..........
..........................,::;+::;;+%@+...,:;?,,+:..:*...,S;..........
.........................,S#*:,,:;;;++......;;..;;..,?,..+@;..........
..........................,;?++;:,,,........+,,;;,...?:,:?S,..........
..............................................,:.....+%+;;S:..........
......................................................?,..;?,.........
.....................................................;?;+;;+%,........
.....................................................,*%S?***,........

..................................,,::::::;;::,,,.,,,.................
........................,::,:;;::::,,,,:+,:+,,:;*;;;:.................
.................,,,::,..,:*+:,,...:++;+%+:.,;;:,:::,,................
................:::,:++*++?++:....:;:,+%;++,.,;;:..,,::,,.............
...............;;:+:,.;*?S*..+++:.;...+%+:;+:,,:;:,,::;;*+............
..............:%:..,+,+*+:S:.,+++;;,...,,...,,;+;+?++*;,:+:...........
.............,*+...,+:;;;;?;.,:*+*:;;;;,,...,::**+?**+;...;;..........
.............,++:::;;:;++;*::+?+*+*;+***;:::;;,,..,:;::,,..:;.........
...............:;*;::+*+?++;:,;,+.;,:,..,;:,:+*;:,,...,,::::+;,.......
...........,,:::+:,:++:,,,..............,++,;?;::::;;;;,..,,,**+;,....
.,,,,,,::::::,..,;+:,.....::;+,,,,,::::::;;:::,::::+;:+?+:.,;;;+?%;:..
:+*+;;::::::,,:;+;,......;???+:::,,,,..................:;:+?*++;+**S;.
:%*;+,:,,,,:;+**+:.....,;*:,............................;,:SS%*..,,*;.
.,;.::,,,,:;;;;;+:,,,:::,...............................,;,*?*,.::,+,.
..:;,,:::;:..,,:;;++;,,..................................,*%+..:;:;,..
...,;:..,:+::::,,,.......................................,++*,;:;;....
.....;;;;:,,.............................................,,,,;;;:.....

.................................,:;++++:.............................
................................;;*;+;;;+*............................
..............................:%+,+:;;:;:+;,..........................
.............................:+:;.+,+,+,::,;,.........................
.............................++:+::;:;,+,,++,,,.......................
............................;+:;,;:;;;;,++;,,;;,......................
............................+*,...:;+;+*;,..+?:;......................
............................:*,,,,:++;*;,,,..;+;......................
.............................;?+*;:,:;,,:::::;:.......................
..........................,:;?*,,;:;:......,,;;,......................
........................,::,.+,,.+*,......,;..,;;,....................
.....................,:+;,....,:;;........:;....:+:...................
................,,,:;*?+,..,;+*;,.....,,:;;,.....,+:..................
..............,;*+++:::.,;++;:,....,:;::,,........,+,.................
..........,,:::,,:**;::;*+:,....,:+;,,.............,+,................
....,,,:*;:,,,,:;+?*:*,,...,,::;;,,:+,......,:,.....;*::::............
..,;::,:??:;:;;::,.+,;;,:::::,,,....,:+::;*??*,.....,+;,,,............
.:*+*;:;;;;?+,,:::::+;*;,,.....,,:;:+;;:;?%+;::::::::;*:,.............
;*SSS%;::::;;::,,,...,,..,,::++:,:**+;,;+*:,:,,,,.....,,:;:,..........
;,+?%S;..........,,,,,;;:+;::+:;;:,:*;;:,,:+*,...........,:;;,........
;:+.:*;;::::::::::;*;:;;:,+;:,,:*;,:;:,,:;;;,.......,.......:+,.......
::+,,+:?::;::::::;;;;:::+:;....,+?*+++**%;+,.......,+,.......,;;......
:++..:+:*%%:,,,,,::.......,,,,:+;?+:+;;+*%;,....,::;,..........:;,....
.;*::*;,;;:;:,,,,:::++;::;*;++*;.?+;;;+%*,....,:;:,:,...........,+,...
...,,,,,,,,::,,,:;;:;+*;,,,;;+*;:?++;*?;.....:++,..:;;,....,,....,+,..
..............,;?*,:::;??;::+;:;?+*++;,....::,,:;*;;::,:;+*+;.....:+..
.............:%%SS?;:::*+:::,...;;:.....,;+;:?+::,::;%%%?+:,.......;;.
.............;+?*?#+,,,,..,,,:;;+;:,,,:;?+,,,::,,:;;+?++++::;:.:;,,:*,
.............:;;:;+:,,,,::::+**++?**?+;+;:;;::*;,:+,,?+;;;**::,,;+;;+;
..............;+:..:+;:::,,:;+++**%+;:::,,,...,;.....:+,::,;*:::::;;*+
..............,?:...,:+;:::::;,,..:,..................:+,,:,,.....,:+,
...............?;.,,,,*:,,,,,.,,,::,,,,::;:::;:;:::;;;:;*+,;,,,::;;:,.
...............,;;;;::;:::::;;;;:::::,:,,,,,,,,,,,,,,,,,:;++;;::,,....

.......................................................,;+;::;;;+,....
.................................................,,,,:;;+:;++;;;+*....
..............................................,:;;;*?++;:,,,...,:+....
..........................................,:;++;+%?+:,.........*+,,,,.
.............................:::::::;::;*+*+;:,:*:.............+?;;;;,
.............................,,,,,,.,,;**;,,..,*,...............+:....
...................................;**+:......+:...............,,*....
................................,+?*:,.......;+................;+*....
.............................:+*+;,.:;+:..:,:+........,...,,....+?....
.......................,,::;;*+*:,:+*?*,.++:+........+;,:++:....,*....
...................,:;*+;:,,..;*;,,**+..**.+:..::.,,;S%?*++;,...:+....
..............,,:;+++;,.......,...,?+:.;?:;;...*%++**++;;;:,....;;....
...........,:;;;;;:,..............+?%?+S%++..,:**?;;++***;;.....+:....
....,...::;;:;;;:...........,,,,,:%*;+:;:;;:;:++:+*+;;:,.,,.....*,....
.:;;;;:,**;::,,..........,+***+:;;:,:,:,.;*::+:....,,:;:.......:*.....
,*,+;;;;;?+........,,,:;;++;:;;+;++;+:,*+:+*%;.................+:.....
,*;+..:;;:*;.,,:::::;%**::,:*?+;;;:;;;+*;:.,S:................;;......
.:+*.,+,.,;*;:::::;;;*+*..;*+;+;;;;;;;;?:,.+;................;+,......
.:*+...,;+::::;::,,,,++*;:?:,+;++;+++;++*:;+...............,+;........
.:?;..:*+*%+;:::::::;+++?*+*;;+:+:;+;+:++++;;;::::,,....,,:+,.........
.;?:.:?;;*?;:;;::::;;::;*?,..................,,,,,:;,::;+;:,..........
.;?:.%%*;;::*#;:,,,,...+;*:.,,,,,,,,,,:,,,,,.,,:::::;:,,..............
..:++S++::::??;;;;;;;;;****;;::::::::::::;;;;;;::,,...................

................................,::;+*:...............................
............................,,;+*+?,%+?;..............................
...........................:*?%;?,*,%:S#?:............................
..........................;*%*%,+,*.:,;+?:............................
........................:+%+?,,..;;....,*.............................
........................+;:,,....*,....;+.............................
........................;;......:*.....;+.............................
........................:*......;+.....:+.............................
........................,*......+:;;...:*.............................
........................,*,.....*S**...:*.............................
........................,?,.....**#%:,,;%,............................
........................,%+:,,,.*++,:::;**............................
........................;;,::;;;*S:......+:...........................
........................+:....,;:*.,+**?%%:...........................
........................+,....:**:..;+*+:*;...........................
........................*,....:%?;..,,,,,++...........................
.......................:+.....;@++..,;;:+?*...........................
.......................+:.....+@:+........*,..........................
......................,+......;S:+........+,..........................
......................,*......,*,*,.......+:..........................
......................,*.......+;*,.......;;..........................
......................;;.......:**,.......;+..........................
......................+,.......,*+;.......,+..........................
......................*,........**;.......,*,.........................
.....................:?........,*+;,;,.....*,.........................
.....................*S:.......:*?;,+*;;+++%:.........................
....................,*;:.......:?#%:,,,,::,*,.........................
....................,++;;;;::::,*?+?*;::::,+;.........................
.....................?%*;:;;:::,++*;++:,,,:++.........................
.....................*;;*;,.....;;:+:......,*:........................
.....................**;,::;,...;+??%*,.....:+........................
.....................;++*+:,....;+.+;??:....:*........................
.....................:*++++:....,?;,;;+*;::,,*;.......................
.....................*:.:;;,...,+??*:,:;++;;:+?.......................
....................+#+...:+:,;*%?;+++:,,:**;**.......................
...................,*:+*+..:;;;+*?:+.,;+*;,,,?*............,..........
...................:+..,*?;:::;++?*,...,:+;..+:......,,;,;,:+:........
...................+:....;*:.::,.:?,.........;+......+:+,%?,,*,.......
..................,*,.....,,.....;++:........,*,.....*,*;?*;.+,.......
..................;;.............;++++,.......:+.....:,,,,,,:+,.......
.................,*,.............:+,:+*+,......*,...........:,........
................,*,...............*,..,+*;,....*,.....................
................;;................?*+,..;:.....;;.....................
...............,*,..............:?*,:+..:?+....;;.....................
...............;;.............,+?*,?:+,,,,??;,,;;.....................
..............,*,............:**:.+?;,+;;*+;*++?,.....................
..............:%,..........,;**,.;;+,.,;;:+*;;;*;.....................
..............+%,........,:++;..;;:+....:;;;++;??.....................
..............+*;......,;;++:..+;,+,......:;;;;+;.....................
..............+;+..,::+%?+;,..+;,+,........,;;*?......................
..............+:*;;::+**+:..,+::+,...........,*?:::::::::::...........
.,;;;;;;;;++++?,?;:++++:...,+:;;,.....,.......,*+::::::,,:,...........
.,,,,,,,,,,,..+;:+*++:,...,+:;:.,..,;?;........*:.....................
..............,%%+;:,....:+:+,...,;*?+........,*:.....................
............,;++;,.....,;;:+,.,:;;++,.........:*+;....................
...........;*;,.....,:;;:;+?::;:;+:.......,...,*:*,...................
.........:+;,....,:;;;,,++?*;::;;,.....,:*?,...,*+;...................
.......,;+,....,;+;,..:?%?;::;:,.,,,:;;;;+:.....:+?,..................
......;*:....,;;,...,+#S?*+++;::;:::::::,........,?%..................
..,:+?;....,;;,....;+:;+;:;%??*++;;:,,.......,:,,:*S:.................
.:?+*:...,;?:....,+;:;:....,,,,,:::;;;:::;;,.;*+;;,;;.................
.:?;....;+:,....;?+;:+;...:*;:;:::::::;;;+;,..,,::;*?.................
..,+:::+;....,.:?+:,.;;..,*:...............,::::;;++?,................
...,**;;::;;;;;+?*??;:+*+;,............,;??%?*?*;;*??,................
.....,::,,,,,.:+:.,?+?+++++,..........,+?+;:,,,....+%.................
.............;+,.,+;:+....,,..........;;.....,,::,.,;:................
............,*..:*,.:+..................,+%SS#@@@%::*S%*;;:,,.........
........;+;;+*;+?:..:+.................;SS@@@@@@@S*?%+*;?*+;;;:,......
........+;.:;,.,+:..,*...;,.,,........+@@@@%,:%S*++;+:?+++::;;:;+:....
........+:;++;..;:...*..*?,+*,.......+@@@#?*%?*++;:+,*%;:...,:;;:+;...
........+%*?;...+:...+,;?+?+,.....,:,?###@:+S?+++,+,,@?,.......:+.+;..
........+?%;....+:...:+S#?,.......;*.+@@@@+,*;*;;;:.*@,.........+:.+,.
........?S+.....+:....+@?..,.......;,:#@@@@++++:++..S*..........:+.:;.
.......,S+.....;+.:,:+;S:;?:......,;,.+@@S#@?++,*+..?;..........,+.;:.
.......,*....,*#?+*+?:,%*+,...........,S@#@#%++,?+..:+..........;;:+..
.......,+...,?S%#:..*??;,,,....,.......+#@@@@?;;;S,..;+........:+;+...
.......,*...,+*#+...*S*..?:..,*,.,;,....:?@##S+:;*?;,.+?+;:,:+*?+:....
.......:*...:%S?..,+*:+,;?.,:%*,,,*+,:;;;,,,,:*;;**?+;:+S#%???+:......
.......,+;:,***,..,,.:?+*%**+%**+**+::,,,,.....::;::,,,,::,,..........
.........,;;::;;;;;;;;;;;;:,,,,,,,....................................

11) Shoulder stand: Come into this position by raising the legs straight up towards the ceiling (11A). Support the spine perpendicular to the ground with the hands. Let most of the weight be on the elbows. Hold this position for 3 to 5 minutes.

Then bring the legs down in the back of the head as in the plow pose, but spread the legs wide apart (11B). Slowly go from this position to shoulder stand 4 times. Lower the legs and spine and rest on the back.

....................,:::::;::::,,.....................................
..................,;;:,.,,:,..,,:::,..................................
.................;*+;,..........;+*+;:................................
............,,,,;*;;,........;,.,;,.,::;::::::........................
...........,,,,:*;:,.........;::,......,::::,.........................
..............,*;,,,.......,;;::+,........,;;:,.......................
..............++;;:,........,,;,,*:.......,:;;;:::,,..................
.............:**;:,........,;++;:;;,,,,,..,......,,,:::,..............
............;%*;::,.,,,,,,,:+*;+;+;::;:;::+:::;:;:....,,::,,..........
..........,:*;,,...::,:,:::,;;:S+:;,,...,,:;:,:;:+;:,,...,,::,,.......
.........::,.....,::,:,,,,.,+:;+::+.....;+?;:......,,:::::;.,;;::,,,..
........::.....,:::,,,.....;?;;*;;*;,...::+;:...........,,+;+,.,;::::.
.......::....,::...........+++*+;;?%*;:....,...............,:::;,,:::.
......::....,:+;;;+:,,,,:*?S%+;:;?*,.,+:.....................,::,,:;,.
.....::....::.;+:;;,,...:S@S;;:;**....,*,.......................:::;..
....::....::...++::,,,,::?@+;;:;*;,...:+,.......................,+*+..
..,:;;;,.::.....,,,,,,,,,,:,;*;;+:+*:;;,........................,:,...
.,;,.:;+;:...................,,:+;;*:,,...............................
,;,.,+;::.............................................................
;,..,*,...............................................................
+,..,+................................................................
:++;::................................................................
..:++:................................................................

12) Come into a plow pose with the arms along the ground in the back of the spine (12A). Alternate from plow pose to lying flat on the back (12B). Continue 50 complete times. The hands may be used to lift the legs up and back. Relax for 3 minutes.

.......................;?*+,..........................................
.....................:**;;**,.........................................
.....................+*+;:+??+........................................
.....................*++;,+++*,.......................................
....................,*;+*.++;*,.......................................
.................,:.:+++*,?;+;+.......................................
.................*?;+;:,,,+:+.?,......................................
.................*:%?......,*.+;......................................
.................*,*;,.,;,..+;,*:.....................................
.................++,;;.+:...:+.;+.....................................
..................;*:,;:...:*,.,*.....................................
...................;+:;...,*,,;**.....................................
...................:?+....+:.,,,+,....................................
..................,?;:,..;%.....:+....................................
..................+*:;;;:?*:.....;;...................................
.................;+....,;**?,.....**,.................................
................,*,.......,:+;:.,;+++.................................
................;;...........,;*+:..*:................................
...............,*,;,..........,*,...:*................................
...............:+,+...........+:.....;;...............................
...............+:;:..........;+......,*,..............................
..............,*,+,.........,+,.......;;..............................
..............;+.+,........,*,........,*..............................
.............,?:,+.........;*+:::,,....+:.............................
..............+*,*........:*;;,,,:;;;:,;+.............................
.............:*,:+.......,%%****+++;++;+%,............................
.............+:.+;.......++?S?*++;;;::::++............................
............:*..,,......:*:::;+;;;;;:,,:+?............................
............**;;,......,*:::::::+*:,::;:,*,...........................
............*+,,,......:+:::::::::+*;:,,;%:...........................
............+,......,;;%+:::::;::,,,;?+;,+:...........................
...........,+........,;*,,:;:,,..,;;:..:+%,...........................
...........+:........,?:;;,....,;;,.....:*............................
..........,*.........,%;.....,;;:,,,,,.,+;............................
..........;;.........:+...,:;;,.;++++;:?%+............................
.........,*,.........++:;+%?,.....,,,.,+,*............................
.........+*.........:#*:*SS%;,.......,,*:+............................
........,*+:.......,?**+##SS**:....,;*?;,+............................
........?+.+,......+:?;+@S##%+;:,:*?%??S:+............................
.......:%?.;:.....+;;@:?SS#%?**+;S%+,:;S+;............................
.......+:?:::....++,%*;;,SS#?+SSSS?*%#S%#;............................
.......;;;?.....,;.?+*;..:%#S%SS#%##SS?*#,............................
.......:;,?,......+%,:....,?@S?#%S##SSS#S;............................
.......,*,.......,?,........?@@@###%%%@@S*............................
........:+,,.....,,.........*#S%%???*;#%?*............................
.........+?+...,...........,+:*?%%%%S%?,.;,...........................
.........;S+:.:+...........:;....,+**:,..:;...........................
.........+#?,,+...........,;,............,+...........................
.........,#+,+,:..........+,..............+,..........................
..........*;;,;;.........:;..............,;;..........................
..........;?;,+.:,......,+,..........,...;+*,.........................
..........;S,+,;%.......+:..........:?,..,*+:.........................
..........,*;:,#;......,*...........?%....*;*.........................
...........?+.??.......+:..........;*+....+;;+........................
..........,S,;S,......:+..........,*+:....+;.*;.......................
..........;*.%+......,*,..........+;+,,;,.+:.,?.......................
..........;:+?.......;;..........:+:;.+S,.?,..?,......................
..........++*:......,*,..........*,+,:+*.,*...?,......................
.........,?*+.......+:..........:+,+,++:.:+..,?.......................
.........+%+,......:+...........+::;;;+..+;..:*.......................
.......,,?+;......;;...........,*.+:+;:.,*,..;?;;,....................
::::;:;;+S+.....,+:............+:;;;:+,,*,.:,:?,,.....................
........*%,....,+:............:*,*;;,+.*:.:?,,*.......................
.......,%:....:+,.............*:**;.*:+;.;%:.,*,......................
.......*;.,.,;:..............+:+?:,;*+:.;%;..:*.......................
......:+.+:,+:..............;;;S;;+;+,.;?:...*:.......................
......+:+:,+,.............,;+.,:+;:+,,+*:...:+........................
.....:*?:,+,............,;;:.,;++;:,:++:....*:........................
.....*#:,+,...........,;+::+??+;:.,;;;,....:*.........................
.....*+:+,...........;+:;**;,...,;+;:,.....+,.........................
....,+;;..........,:;+;;;,...:;;++:,.,,...;#+,........................
....**:....,;;;;::*:++:,...,;;;;:...,+:...:@+;;,......................
...:?,,+...,,,,,++:+:....,:+;::,,::::,,...+S..:+;,....................
..,?,.,*......:**;+:..,:;*%S??*+++;;;++,.,?*....:*;,..................
.,?:...+:...,;**;;,.,::*%%%%??*+;:.......:?;.....,;+;:,...............
.:?....:+..,**?;,,.,;,,*;;;:;;;;+:,,:::,..%+........,:+;:,............
.,*..::,*..%*+:,.+;....+:.......,;;;::;+;,+*...........,:+;,..........
.,*,.**.*,.;*++;;:*:...,+...............:++S*;,,:,.......,:+:,........
..,+:+;::;..:%*+++:?;:..*,................,,:;+??+:,,......,;+;,......
...;;;;+,+:..,;??%+:+;;.+;......................,+**?**,.....,:+;,....
.,;+,.;*+,+....,??;.+:;++++........................:*;,,.......,;*,...
:+:....*+;+:....:+..,*,,+*%,........................:*:..........:*,..
*+,....*,:%:.....+:..*:.**:+.........................,;+..........+;..
.:+?;..*,.*;.....:+:,*,.,.,+...........................+:.........+;..
..;+;;,*,.?:.....;;+,+...:?+,,,........................,*,........+;..
.:*..:;:.,+......;++:+..;;::::;;;;:::,..................+;,:+?:...*:..
.,;+;:,,,:*,,..,,:::*,:;+.......,,,::;;;;:,.............*S%**:..,+*...
...,,:::;:+++;;;;+*?;:;*+;:,...........,;*%S?*;::::;;,.;+.,,::;++:....
.............,...:,.....,,:;;;::,.........,+?*++??+,,:**;;;;;;:,......
.............................,::;;;::,,.....,;;.,:++;:,,,,............
..................................,,:;;;;;;;;:;;+;:,..................

.................................................,,::+:::,............
.................................................::;;+;,;,............
,,,,,,,::;:;,.....,,:,,,,,,,,,::,,,,:,,,,.........,..,.,,.............
:,,:;*++;;,:;+:::::,,;;;+?+,:++*:+:,,,:+::::,,,,.................,,::.
..;*+;::::,.:;;,....;:,;,;,.,,,.....,+;,,,,,,;**;::,,,,,,,,:::::::+?,.
..;;;;::;;*:::;:,...,..,.........,:;+;;;+++++;,:::++;:::,,,,+;::+?*:..
..,;;++++:::..:,::::::,,....,:;;+?+;::,,,.:::;+:,,,,,:::::;:;,,,?+,...
....,:,....:::,,,,,:++:,::;++;::;:........*;;*+?:,,,,,:::;;:::::,.....
.............,,,,,:;+::;++;:.,:,..........::.,.,:,,,,,,,,,,,..........
...................,:+++,...,;,...........,;..........................
...............,::++;,......;,....,,.,:;:..;,.........................
..........,,:;;++;,.......,?;..,::+***;,,.,;..........................
......,,:;+;:,,.......,:::+?,.,+?++*+++,..:;............,,:::,........
,,,,:+;;;:,......,;:::;;;,:+::+::;;:,,,...;,...........;;;*;::........
+:;;;+*,..,,,,,::;:,:;:;:::;;;,...,;,....,;............:::,,,,........
;+:,::;+::::,,,,.,:;++;;;;;,*+...........:;,,,,,,,,,..................
:*,,,,::........;+;:::;;;+,:;,,,........:;;+;,,,,,,::::::++;;;,.......
;+,,::..........;;;:::::;+++:::::::::::;;;;++,:::,,:::::+**;+:,.......
*+,+;............:;+;:;+;*?,.......,,,,..;:;,,..,,,:::::::::;+:,......
:;:+?,............,;+*++::;::::::::::::::*;+::::::::::::::::+*?;......

13) Sat Kriya: Sit on the heels with the arms over head and the palms together. Chant "Sat" and pull the navel point in, chant "Nam" and release it. Continue powerfully with a steady rhythm for 5 minutes. Inhale, apply mul bandh and draw the energy up the spine to the brow point.

..........,,::::,,,,,,::;;;::,........................................
....,,,,:::,....:,.,.,:;;+++++;;+++++:::,.............................
....,,;;:,.;;,..:;:;,:;;:;;;::,,:::,:,;,..,,..........................
....;;::.,::;+;,.:+,:,;;+;+;+++::::;:;;;++**::,.......................
...:,.,,:;;;;;+;:,:;;,;;::*+;+;:::,,.:*?+;;+;+;,......................
..:,..:;;;;;;++++;::;;++:,;;++;::::,+;?;;::;*:,,:,,,..................
.:,.,:;:,::;;+++***?*+**+:+;+++;;::+:?+::::;;...,;,+*;:,,....,,,......
,+::;;+;:;;;,.,,::;+*??%%*?*;:....,+?S;:::::::...,;:,:;;:::::;*;::,,..
+::;,:*++;;::,.......,,:?%**+:,,,,,:**;::::::::,,:+;;+:,,:,,,:,:;;;*,.
;,,:,:,;**+,,............:+:+++;:;:::,:++;*+;;:+;:,,,;:,,......,;;;*:.
.:;;:,,*+;;,,::,,,,,.,,,;,:,..,:::,...,::;*,:,::,,,,,,:,,,,,:;;+;,,...
...,,,,::;;:,,,,,,:;+**;::;,.....,,:,,,,,+;;,.,;:,,,:::,,,,,,,........
...........,,:::::::::::::..........,,,,,+*:;::::,,,,.................

14) Immediately bend forward in gurpranam: Place the forehead on the ground and stretch the arms overhead, keeping the palms together. Meditate at the brow point by silently projecting the primal sounds, "Sa Ta Na Ma." Continue for 31 minutes.

Page 13

.................................................,,::+:::,............
.................................................::;;+;,;,............
,,,,,,,::;:;,.....,,:,,,,,,,,,::,,,,:,,,,.........,..,.,,.............
:,,:;*++;;,:;+:::::,,;;;+?+,:++*:+:,,,:+::::,,,,.................,,::.
..;*+;::::,.:;;,....;:,;,;,.,,,.....,+;,,,,,,;**;::,,,,,,,,:::::::+?,.
..;;;;::;;*:::;:,...,..,.........,:;+;;;+++++;,:::++;:::,,,,+;::+?*:..
..,;;++++:::..:,::::::,,....,:;;+?+;::,,,.:::;+:,,,,,:::::;:;,,,?+,...
....,:,....:::,,,,,:++:,::;++;::;:........*;;*+?:,,,,,:::;;:::::,.....
.............,,,,,:;+::;++;:.,:,..........::.,.,:,,,,,,,,,,,..........
...................,:+++,...,;,...........,;..........................
...............,::++;,......;,....,,.,:;:..;,.........................
..........,,:;;++;,.......,?;..,::+***;,,.,;..........................
......,,:;+;:,,.......,:::+?,.,+?++*+++,..:;............,,:::,........
,,,,:+;;;:,......,;:::;;;,:+::+::;;:,,,...;,...........;;;*;::........
+:;;;+*,..,,,,,::;:,:;:;:::;;;,...,;,....,;............:::,,,,........
;+:,::;+::::,,,,.,:;++;;;;;,*+...........:;,,,,,,,,,..................
:*,,,,::........;+;:::;;;+,:;,,,........:;;+;,,,,,,::::::++;;;,.......
;+,,::..........;;;:::::;+++:::::::::::;;;;++,:::,,:::::+**;+:,.......
*+,+;............:;+;:;+;*?,.......,,,,..;:;,,..,,,:::::::::;+:,......
:;:+?,............,;+*++::;::::::::::::::*;+::::::::::::::::+*?;......

..........,,::::,,,,,,::;;;::,........................................
....,,,,:::,....:,.,.,:;;+++++;;+++++:::,.............................
....,,;;:,.;;,..:;:;,:;;:;;;::,,:::,:,;,..,,..........................
....;;::.,::;+;,.:+,:,;;+;+;+++::::;:;;;++**::,.......................
...:,.,,:;;;;;+;:,:;;,;;::*+;+;:::,,.:*?+;;+;+;,......................
..:,..:;;;;;;++++;::;;++:,;;++;::::,+;?;;::;*:,,:,,,..................
.:,.,:;:,::;;+++***?*+**+:+;+++;;::+:?+::::;;...,;,+*;:,,....,,,......
,+::;;+;:;;;,.,,::;+*??%%*?*;:....,+?S;:::::::...,;:,:;;:::::;*;::,,..
+::;,:*++;;::,.......,,:?%**+:,,,,,:**;::::::::,,:+;;+:,,:,,,:,:;;;*,.
;,,:,:,;**+,,............:+:+++;:;:::,:++;*+;;:+;:,,,;:,,......,;;;*:.
.:;;:,,*+;;,,::,,,,,.,,,;,:,..,:::,...,::;*,:,::,,,,,,:,,,,,:;;+;,,...
...,,,,::;;:,,,,,,:;+**;::;,.....,,:,,,,,+;;,.,;:,,,:::,,,,,,,........
...........,,:::::::::::::..........,,,,,+*:;::::,,,,.................

..................................,:::,...............................
...............................,;++++*?*;;:,..........................
...............................+?::;;;::;+**;.........................
...............................:+;+;:::::::;?:........................
...............................,*::;::::::::;;........................
................................;;:;,,;S*??+;,........................
................................:*+,.,*@**?,..........................
..;**;;:,,,,,,,:::::::,,,,......,%@#%#@@*:;,......,,,:;;::,...........
.:???,;;,,,+*,,:+,.,:+,+?:;***;:*@@@@@@@*%?::::;++;++:;;:,,::.........
..**:,:;....;;..;,.,.+,,;?:;;+,.?@@@@#S*;:,...,?+:...:+..,:::.........
...,,:++,,,,,;::;:+*;;,..*+.....:*?%*:,::......+*+:,;;+;::,...........
......:;:,,,,,,,,,,,,::::;+:...........++,......:;?%+*+,,.............
........................,:;;...........;;,......:*?*;,................
...........................;..........,;;:...:,:+;+;,.................
...........................;:.......:.::;:...,:;;;;;,.................
...........................,;,.....::,;;:,....,.:+++..................
............................;,....,;::;*,,....+:;:*+..................
........................,:::+,...,+:,.+;+:...,:;*:?*,,::,.............
........................,,,,;,..:+:...+++;...:+:%S%?,,,,,.............
............................;,.:+,....:?:+...,+::##?..................
............................;,,*,.....;::;....++.;?*..................
............................;,;;......,,+:....?*..;+,.................
............................;,,........;?:....**..,S,.................
............................+:.........+;:....;;.:**:.................
..........................:+;+........,+::....::;+:*%.................
.........................;+:;:........;;::....,;;,+*?:................
.......................,;:.;;........,+:;,....,;:*;,;;,...............
......................::,.;:.........;;:;.....,;,;.,+;:...............
....................,;:...;..........+:;,.....,;.:,;+:+,..............
..................,;:,...::,,,,,,.,,;*:;......,;.,;*;.:;,.............
..................;;.....++;:;;:;;;;++;:::,,...;.,;,;..,;.............
..................::....:??;:::::::,,,,,,:::;:,;::+;;.,:**:...........
..................,;...,*?*:,,,,,,,,:,,,,,,::;;;:::,+**?*:::..........
..................,*,...:?,..........................;*:.,.::.........
...................;,....::...........................:++,..;,........
...................,;,...,;............................,::,.??........
....................,;....;,.............................:;.;?:.......
.....................;,...,+..............................:;:;?:::,...
.....................,;.,:+%,..............................;?*;:,%#+,.
......................;,:+**,...............................,,,:,;*+:.
......................:*,;??,.........................................
....................,:;;:;**,.........................................
..................;?;,,,:::,..........................................
..................;%+:::,.............................................

...,,.................................................................
..:;*:................................................................
..;+,+:,,,,,,,,,,,,,,,................................................
..:+..:::;+;;;;::::,:,,,,,,,,.........................................
..,:,,.,;::,,;;;;++;;:,,:;;;,,,::,;;;::,,,:,,,;;:::::,:;:,...,.,,,....
....,::;:.....,,,,::+;:;+:;:,,,,::,,;;:;;+;:++;;;;;;;;::*+?*+:+:*%+...
.......,,,::,,,,....::;;:,;.....,;;+;;;,,,;+;::;::;:,:..:%@@#;:;:;%;..
............,,,,:,:::;+*:,.......,,;:,,:;;:;::::,:,;:,..:,;%##*:::++..
....................,.,,,,::,,,,..,:,:..,;:::,,,,..,,,..:;;,;S?;:;+:..
...........................,,,:;;;+?,,...,.........,..,,,+*;:;:+++;...
.................................,;*;:..::,.,,,;;+?;*+;;,,:.:;........
...................................,*%S**;::;**;++*?*;:::,:::,........
.....................................,++::::::,,:,.::,,,,,,...........

..........................................................,,;;;;,,,...
.....................................................,,::::,;**;,::*;.
.......................,,,,,,,::,,,,,:,,,,::::,,,:;:::,,.,::::+S+::;:.
.......................,,,,,,,,,,,,,,,,,,,,,,.,::::....,:::..,:+:.....
.................................,,,,,,,,,,,:+?;,::+;;;:,..,::,.......
...........................,,,::::,,,,,;;:+,,;*;:+??*;...,:*:.........
...,,::::+**+,:::::::::;;::::;%+:,....,+??*+;:,,:;+:,..:+*;,..........
..;;,,..:;;;+*,,,,.....,+*;:,.,??*+::::,::;:;.:,,,;:,;,**,............
,;:..,:;;:;::**..,:;:;;:,:++;;:,+*%;..........,:.+?;++::,.............
+*::;?*;:::;+S#.,;;;;;+*+;:;:;,:,+++*;:........;;%?*;,................
,+;;?+:::;++*+?,.,::::;;+*+*?;,.,,;+++++,.,,,:+*+;,...................
.,:+?++++*?:..+,...,,,:+*;::??;::,,:;+;;*:::::,.......................
....:*?*,,%#%%##+...,;::+S?,,,;S:,,,,,;*,.............................
.....,,,:;?S#SS?+:,.,...;;:..,;*++:,,::,..............................
..........,,,....,:::::::,,::::;*;:,,.................................

......................................................................
............................................,.........................
.......................................:;***+*;,......................
......................................:S?+;,??**:.....................
........,:,,::;:,.....................;+....??:+*:....................
......,+*++;:,,,;;..................,:+,..,+:;;,:+;:,.................
,::,,:*+;;;++++++?*,............,,:;;*:...*?.;;..,*??*:,,,,,,,,,,,,,,.
,:::+S+;;+++**?%##S:........,,:;;;::;?:..+?#,;;.,?:,;*%+:::::::::::::.
...,++:;;++++?*?**;?,....,;;;;:,,:;;,;*,;#S@;+*;?%+:.;??..............
..,%*;*;:;++::;;++%*..,:;;,,..,;;:,...:+#S%%?;:,.+?*:**?+,............
..:S%?;;;,.,:;;::;*,:;;:,...,;+:......,;*;:,.,:::;%S*,,,:+;,..........
..,*,,;;:;;;:,,,;%+:+*:..,:;;,...,,:;;;,...,;;?*,..;+,....;+:.........
...:+;;+*+;::::**,...,*:;;:,,,,:+;;:,...,:*;,,+:?;..*S+::,.,+;........
....+;:;:,:;;;;*::;;;;*%+;;;;;;;?,..,:;;;:*;..,,+:+,,*+++,...;+:......
...,?::,.....,;::::,,,,..,...*:.,?;;;:,..,:?;:,...*,.,;:......+?;.....
....:%?:..,,,+;.,;?,.......,+?,:;+:,.,:;*+::::,:;;*,...;;,...,:,;+,...
.....,+;+*+++:,;++,,:,.,.,+#@*;:,.,:;;::;+:..,*?S#*..,,:+*;,.....;?...
.......,,::***?+;;+**;;%;+S;++,::;;,,.,,.,*;*S%SS?;;*;::,,;;,.,;+%+...
...........*?;;;+**;?*++,+?,:+;,,.....?+..,:,::,...,:+,....;+.?S*;....
...........;%*++;:,.,..,;+*?:;;+:,...,*+.:.?:+;..,:..;;...,*;*%+,.....
............;*,.......,;;%+*?+?*;+:..,+;;?:?:?,:,;?..:;..:%??;........
............,*;,,.....,;*;+?*;*,.,;+,:++?+;;+%,?,+*..,+:++;,..........
..............;+;+;,...,,*+;;......:?+?+*;:??+**;*+...?+,.............
.................,;++:..:,.:,.....:*?%+?*+%S?*%??#;,,,*,..............
....................,+;,......,,;?**+:**?**?*?*:;;::::;,..............
......................:;+;;;;;;;;:,,..,.,,.,:.........................

............;?,.......................................................
...........:++,.......................................................
...........::;........................................................
...........,;:,.......................................................
...........:::........................................................
..........,;.;........................................................
..........:,.;.............................,:::,......................
..........;::+............................,?*++*;.....................
.........,;,,;............................:*,:;;*.....................
.........;,+;,..........,,,,,.............,*;:,+:.....................
........,:.;+,,::::::,..::+;;;::,::,,,,,...;+::;.........,,,,.........
........;,..,,......,,++,....,,:::,;**+;:,::+:;*+:::,,,:;:,,,:::::::,.
...,,,..::..........,,++;*:......,,;;*:,,.,.;:,:*:..,,,;*:::::::::;+;.
..:;;+:::+,,,....+,,+:++:;;:........,,,,+*:.,...,:::,,,,:.............
.:+,,;:++;:::,;,;+***??++++*:::::::::::,;;,.....:;?:,,,,,:::,.........
.:+:::;+*+:;;;;,++;;**;;:,:?:...........:,.......*:...................
.,:**+**+:.,:+*+?+,.....,:;*;.....,.....;,.......;....................
...,,,,,....,*+;?:,;::;:+++::....;;:....;.......,*,...................
............:+:++,;;,.,;;,..;....;;;,..,:.......,?;...................
............;:+:,+:....,;...+;...,:,...:,........:+...................
...........:::+.:;......,+::++,.......,;.........,::..................
...........:,,:;+,.......,;,.,;.......,;:::,,,,::::;..................
...........;,;,+,.........,+,.,;......:,.:+*:,;,...;..................
.........,*;::::...........,;..:,....,;.:,%:..,:.;::,.................
........,SS%+;+,............::.,;....;:.?+:....,::?+;.................
........,:;,,,...............::.+,..,;..*;......,::;?,................
..............................::+;..;:,+;........,+;;?,...............
...............................+;:::;.:+,.........:*,:;...............
...............................,:;*%,;?,...........;;.;,..............
................................,:;+;*;.............::,;..............
...............................**::::,...............;:*,.............
...............................,,,...................,++;:,...........
......................................................,:;*:...........

.....................................................,:;;;;,..,,:;;:..
..................................................,:;++::+;*?;:;+;,;*,
................................................,:;:..,;*,;*;,..,?**S,
.............................................,:*+*;:;:;;;::,..,;;,;+:.
...........................................,?#@@@@S+?;%?*::*:,;:......
...........................................;#@@@@@@@%+*;:*++%+,.......
.................,,,,,,..................,;::;,:*%S#S*,,*?++*.........
............,:::::::::::::,............,;;,....::.,,,.:++%%*:.........
...........;;:,.........,,:::........,;;,....,;,...::,+%;*:...........
..........;+............,::;#+......,;:.....,;,...,;;;*+..............
.........:+,............:%%S?*,....:;,.....,;,....:;%*:...............
.......,;:..............+%#?+*....,+,.....,;,....,;??,................
......,+:..............:;+*:%:....+:......;:....,;:%..................
......+,..............*+,;;%;....;;.......,.....:+:+..................
....,*;..............:?,:+?%....:;..............;**+,.................
....+:..............;?+**+*+....+,.............,+;++,.................
.,,;+...............*;,::.+;:::+;.............,**:*%::::::::,.........
,,,;;...,,.........:+....;*,,,,+,.............,+?*%:..................
...,;..,?;::,......,+.,:;+;...;:......;;......:;*S:...................
....+,,:*:,::::;,...+*;:.;,..,+......,?:......+?;:;...................
...,**+++*+*;::**.,+S%:..+,..;,......++,......*?%+;...................
..:*;;;+;++;*?*;+,:?+:+..+..,+......,*;......:%;+?:...................
..;**::++??;*??::;.,.,*:,+..;:......:*:......+*;,;*...................
..,**...,%+*%*:;,+;::+;,,+.,+.......++,.....,;+;:.+,..................
...,++:.;*+S*.,;.:;,,+,.,+.:+::,,..,+;......;,:;;.::..................
.....+S?S%%;...::;:;;+,.,+.,,,,::;+:%;:,,,.:*.,+;:.*,.................
......,+;.;,....*;;,,+,.,;........*;;:+;:::+;..:??;;,.................
.......,;.;:....+;+..+,.;;........::..,;++....::%;:...................
.......,+.;:....;:+..+,.+,.........+,..,+%:..*;++:....................
........+,:;...,*;*..+,,+..........:;...,+?,.;*+?;....................
.......,+..;:.%*,,*.,+,++...........;:....;?..:+??,...................
......,%?+**:.**;*+.,*:;,............+?,..,*;...,*?,..................
......,+*;;:..,%#?*+++,,.,...........,*?;+*:*;....:;..................
..............,+;*%;::,;*:;,...........:?;,.;*;....+,.................
....................;?+;?+,;............:;..,+;;...,+.................
....................,:,,,,;:.............+,..;:;:...;:................
.........................................:;..?;,+,.,,+................
.........................................,+,+%*.:+++;S,...............
..........................................+*;,*,.;%?+S+...............
.....................................:;:::;;::?,.:*;:S+...............
....................................+%*;,,::;;;,.++::+*...............
....................................:++;;:,,.,,:;:..,:+...............
......................................,:.+;:::++*;;;;;,...............
......................................+*:**:+,,,,,,,,.................
......................................:;,:::;.........................

............,:::;+;;;:,,,.............................................
......,:::;;;;:,,,.,,:;;+;:,,.........................................
....:+++::,.......,,.....,:;;;;;:,....................................
...;+,.,+;:;;;;;:;+*:,........,:;**:,.................................
.,+;...+*....,,::,,.:;;;:,......,?+:;+:...............................
.*+,:;?;...,;++?%%?*;:,,:;;;:,.:*:...,;*:.............................
;S*?*%+...;;;;*?*+;++?%*:.,,;;%?,......:%*:...........................
?%?;:?,.,;;;;?*:,,:,..,:?+,..,+%,.......,+%+..........................
?#?,.,..,+;:*S,..**+.....:++;*?:,..........++:........................
.:,......+%,;%;.,+::+*:....,:+?,,+,...,:,...,+;.......................
..........*+,**:**+?#S,..,,...++.,+:,,.:;,....;*,.....................
...........,;+?%#+,:+,..,*?,,,,*:.,;?;..,;:....,*:....................
.............,:;*?+;:::;+;?+;;;+%:..+*;...:;....,+;...................
....................,,,,..,:....,;+,,++;...*+.....;+:.................
..........................+*......:+,:+*,.;+;;....,**+................
.........................,#;.......,,.;S,.:..+::...+S%*...............
.........................*%+...,.......?:....:%*;..,*+S?..............
.........................*+?...;?,.....*:.....**;;.,*;,?;.............
.........................;+*:..,?,.....,,.....,*,;;.+#,.:+:...........
.........................,*:*...;;.............:,.:;+#:..,+:..........
...................,,,,:::%,*:..,%,................:?++...,*+;;,......
...................,::::::*+,*...*:.................,.?;...:S:,.......
...........................?,+;.,:*...................:%,,+S+,........
...........................*:,?,::?:...................+*+**..........
...........................;*.;+,+?*...................:*:,*..........
...........................,?,.*:+?*:................;?+...*:.........
............................;+.:*:%:*:,...........,+S@%:...+;.........
............................,?+?S:?.+%;......,,,;?S%*:.....:+.........
.............................,+%+;?,,S?,:;;;++%?*:,........:+.........
..............................,*.?*;;*+::,::*%:+,..........;;.........
..............................,*;%:,,.....,?;;.,,.........+*,.........
...............................***.........+?;.,*:........?%..........
...............................:?*.........,S,..;*......,**?..........
................................%?..........*;..,*......,S%+..........
................................??.........,?,..,*,.....:##;..........
................................??.........++....*,.....;?;+..........
................................?*....:+,.+;.....*:.....;++*,.........
...............................:S+....:S::*......+;.....:+*?..........
..............................,*++....,?*?+......;+.....,*;*..........
..............................,*+;...:+:S+.......:%:,....*;,..........
..............................,??:.,+?++S%........+?**,.,*S?..........
..............................,??,.,+,;;;*........:+,:,..:+?,.........
...............................:+.......;;........,*.......++.........
...............................,*......,*,........,*,......*:.........
................................*,.....;#:.........;+.....,*,.........
................................+:....;S#,.........:*.....,*..........
................................*:..:??*;..........:*.....:*..........
...............................,S%:.;:+%,..........,*,....;;..........
................................SS,,:%@+............*,....;;..........
...............................:?:.+*?%.......,,....*,....*;..........
..............................,%;,,,:%?...,,:::+:...+;...,#;..........
..........................,::;+::;;+%@+...,:;?,,+:..:*...,S;..........
.........................,S#*:,,:;;;++......;;..;;..,?,..+@;..........
..........................,;?++;:,,,........+,,;;,...?:,:?S,..........
..............................................,:.....+%+;;S:..........
......................................................?,..;?,.........
.....................................................;?;+;;+%,........
.....................................................,*%S?***,........

..................................,,::::::;;::,,,.,,,.................
........................,::,:;;::::,,,,:+,:+,,:;*;;;:.................
.................,,,::,..,:*+:,,...:++;+%+:.,;;:,:::,,................
................:::,:++*++?++:....:;:,+%;++,.,;;:..,,::,,.............
...............;;:+:,.;*?S*..+++:.;...+%+:;+:,,:;:,,::;;*+............
..............:%:..,+,+*+:S:.,+++;;,...,,...,,;+;+?++*;,:+:...........
.............,*+...,+:;;;;?;.,:*+*:;;;;,,...,::**+?**+;...;;..........
.............,++:::;;:;++;*::+?+*+*;+***;:::;;,,..,:;::,,..:;.........
...............:;*;::+*+?++;:,;,+.;,:,..,;:,:+*;:,,...,,::::+;,.......
...........,,:::+:,:++:,,,..............,++,;?;::::;;;;,..,,,**+;,....
.,,,,,,::::::,..,;+:,.....::;+,,,,,::::::;;:::,::::+;:+?+:.,;;;+?%;:..
:+*+;;::::::,,:;+;,......;???+:::,,,,..................:;:+?*++;+**S;.
:%*;+,:,,,,:;+**+:.....,;*:,............................;,:SS%*..,,*;.
.,;.::,,,,:;;;;;+:,,,:::,...............................,;,*?*,.::,+,.
..:;,,:::;:..,,:;;++;,,..................................,*%+..:;:;,..
...,;:..,:+::::,,,.......................................,++*,;:;;....
.....;;;;:,,.............................................,,,,;;;:.....

.................................,:;++++:.............................
................................;;*;+;;;+*............................
..............................:%+,+:;;:;:+;,..........................
.............................:+:;.+,+,+,::,;,.........................
.............................++:+::;:;,+,,++,,,.......................
............................;+:;,;:;;;;,++;,,;;,......................
............................+*,...:;+;+*;,..+?:;......................
............................:*,,,,:++;*;,,,..;+;......................
.............................;?+*;:,:;,,:::::;:.......................
..........................,:;?*,,;:;:......,,;;,......................
........................,::,.+,,.+*,......,;..,;;,....................
.....................,:+;,....,:;;........:;....:+:...................
................,,,:;*?+,..,;+*;,.....,,:;;,.....,+:..................
..............,;*+++:::.,;++;:,....,:;::,,........,+,.................
..........,,:::,,:**;::;*+:,....,:+;,,.............,+,................
....,,,:*;:,,,,:;+?*:*,,...,,::;;,,:+,......,:,.....;*::::............
..,;::,:??:;:;;::,.+,;;,:::::,,,....,:+::;*??*,.....,+;,,,............
.:*+*;:;;;;?+,,:::::+;*;,,.....,,:;:+;;:;?%+;::::::::;*:,.............
;*SSS%;::::;;::,,,...,,..,,::++:,:**+;,;+*:,:,,,,.....,,:;:,..........
;,+?%S;..........,,,,,;;:+;::+:;;:,:*;;:,,:+*,...........,:;;,........
;:+.:*;;::::::::::;*;:;;:,+;:,,:*;,:;:,,:;;;,.......,.......:+,.......
::+,,+:?::;::::::;;;;:::+:;....,+?*+++**%;+,.......,+,.......,;;......
:++..:+:*%%:,,,,,::.......,,,,:+;?+:+;;+*%;,....,::;,..........:;,....
.;*::*;,;;:;:,,,,:::++;::;*;++*;.?+;;;+%*,....,:;:,:,...........,+,...
...,,,,,,,,::,,,:;;:;+*;,,,;;+*;:?++;*?;.....:++,..:;;,....,,....,+,..
..............,;?*,:::;??;::+;:;?+*++;,....::,,:;*;;::,:;+*+;.....:+..
.............:%%SS?;:::*+:::,...;;:.....,;+;:?+::,::;%%%?+:,.......;;.
.............;+?*?#+,,,,..,,,:;;+;:,,,:;?+,,,::,,:;;+?++++::;:.:;,,:*,
.............:;;:;+:,,,,::::+**++?**?+;+;:;;::*;,:+,,?+;;;**::,,;+;;+;
..............;+:..:+;:::,,:;+++**%+;:::,,,...,;.....:+,::,;*:::::;;*+
..............,?:...,:+;:::::;,,..:,..................:+,,:,,.....,:+,
...............?;.,,,,*:,,,,,.,,,::,,,,::;:::;:;:::;;;:;*+,;,,,::;;:,.
...............,;;;;::;:::::;;;;:::::,:,,,,,,,,,,,,,,,,,:;++;;::,,....

.......................................................,;+;::;;;+,....
.................................................,,,,:;;+:;++;;;+*....
..............................................,:;;;*?++;:,,,...,:+....
..........................................,:;++;+%?+:,.........*+,,,,.
.............................:::::::;::;*+*+;:,:*:.............+?;;;;,
.............................,,,,,,.,,;**;,,..,*,...............+:....
...................................;**+:......+:...............,,*....
................................,+?*:,.......;+................;+*....
.............................:+*+;,.:;+:..:,:+........,...,,....+?....
.......................,,::;;*+*:,:+*?*,.++:+........+;,:++:....,*....
...................,:;*+;:,,..;*;,,**+..**.+:..::.,,;S%?*++;,...:+....
..............,,:;+++;,.......,...,?+:.;?:;;...*%++**++;;;:,....;;....
...........,:;;;;;:,..............+?%?+S%++..,:**?;;++***;;.....+:....
....,...::;;:;;;:...........,,,,,:%*;+:;:;;:;:++:+*+;;:,.,,.....*,....
.:;;;;:,**;::,,..........,+***+:;;:,:,:,.;*::+:....,,:;:.......:*.....
,*,+;;;;;?+........,,,:;;++;:;;+;++;+:,*+:+*%;.................+:.....
,*;+..:;;:*;.,,:::::;%**::,:*?+;;;:;;;+*;:.,S:................;;......
.:+*.,+,.,;*;:::::;;;*+*..;*+;+;;;;;;;;?:,.+;................;+,......
.:*+...,;+::::;::,,,,++*;:?:,+;++;+++;++*:;+...............,+;........
.:?;..:*+*%+;:::::::;+++?*+*;;+:+:;+;+:++++;;;::::,,....,,:+,.........
.;?:.:?;;*?;:;;::::;;::;*?,..................,,,,,:;,::;+;:,..........
.;?:.%%*;;::*#;:,,,,...+;*:.,,,,,,,,,,:,,,,,.,,:::::;:,,..............
..:++S++::::??;;;;;;;;;****;;::::::::::::;;;;;;::,,...................

................................,::;+*:...............................
............................,,;+*+?,%+?;..............................
...........................:*?%;?,*,%:S#?:............................
..........................;*%*%,+,*.:,;+?:............................
........................:+%+?,,..;;....,*.............................
........................+;:,,....*,....;+.............................
........................;;......:*.....;+.............................
........................:*......;+.....:+.............................
........................,*......+:;;...:*.............................
........................,*,.....*S**...:*.............................
........................,?,.....**#%:,,;%,............................
........................,%+:,,,.*++,:::;**............................
........................;;,::;;;*S:......+:...........................
........................+:....,;:*.,+**?%%:...........................
........................+,....:**:..;+*+:*;...........................
........................*,....:%?;..,,,,,++...........................
.......................:+.....;@++..,;;:+?*...........................
.......................+:.....+@:+........*,..........................
......................,+......;S:+........+,..........................
......................,*......,*,*,.......+:..........................
......................,*.......+;*,.......;;..........................
......................;;.......:**,.......;+..........................
......................+,.......,*+;.......,+..........................
......................*,........**;.......,*,.........................
.....................:?........,*+;,;,.....*,.........................
.....................*S:.......:*?;,+*;;+++%:.........................
....................,*;:.......:?#%:,,,,::,*,.........................
....................,++;;;;::::,*?+?*;::::,+;.........................
.....................?%*;:;;:::,++*;++:,,,:++.........................
.....................*;;*;,.....;;:+:......,*:........................
.....................**;,::;,...;+??%*,.....:+........................
.....................;++*+:,....;+.+;??:....:*........................
.....................:*++++:....,?;,;;+*;::,,*;.......................
.....................*:.:;;,...,+??*:,:;++;;:+?.......................
....................+#+...:+:,;*%?;+++:,,:**;**.......................
...................,*:+*+..:;;;+*?:+.,;+*;,,,?*............,..........
...................:+..,*?;:::;++?*,...,:+;..+:......,,;,;,:+:........
...................+:....;*:.::,.:?,.........;+......+:+,%?,,*,.......
..................,*,.....,,.....;++:........,*,.....*,*;?*;.+,.......
..................;;.............;++++,.......:+.....:,,,,,,:+,.......
.................,*,.............:+,:+*+,......*,...........:,........
................,*,...............*,..,+*;,....*,.....................
................;;................?*+,..;:.....;;.....................
...............,*,..............:?*,:+..:?+....;;.....................
...............;;.............,+?*,?:+,,,,??;,,;;.....................
..............,*,............:**:.+?;,+;;*+;*++?,.....................
..............:%,..........,;**,.;;+,.,;;:+*;;;*;.....................
..............+%,........,:++;..;;:+....:;;;++;??.....................
..............+*;......,;;++:..+;,+,......:;;;;+;.....................
..............+;+..,::+%?+;,..+;,+,........,;;*?......................
..............+:*;;::+**+:..,+::+,...........,*?:::::::::::...........
.,;;;;;;;;++++?,?;:++++:...,+:;;,.....,.......,*+::::::,,:,...........
.,,,,,,,,,,,..+;:+*++:,...,+:;:.,..,;?;........*:.....................
..............,%%+;:,....:+:+,...,;*?+........,*:.....................
............,;++;,.....,;;:+,.,:;;++,.........:*+;....................
...........;*;,.....,:;;:;+?::;:;+:.......,...,*:*,...................
.........:+;,....,:;;;,,++?*;::;;,.....,:*?,...,*+;...................
.......,;+,....,;+;,..:?%?;::;:,.,,,:;;;;+:.....:+?,..................
......;*:....,;;,...,+#S?*+++;::;:::::::,........,?%..................
..,:+?;....,;;,....;+:;+;:;%??*++;;:,,.......,:,,:*S:.................
.:?+*:...,;?:....,+;:;:....,,,,,:::;;;:::;;,.;*+;;,;;.................
.:?;....;+:,....;?+;:+;...:*;:;:::::::;;;+;,..,,::;*?.................
..,+:::+;....,.:?+:,.;;..,*:...............,::::;;++?,................
...,**;;::;;;;;+?*??;:+*+;,............,;??%?*?*;;*??,................
.....,::,,,,,.:+:.,?+?+++++,..........,+?+;:,,,....+%.................
.............;+,.,+;:+....,,..........;;.....,,::,.,;:................
............,*..:*,.:+..................,+%SS#@@@%::*S%*;;:,,.........
........;+;;+*;+?:..:+.................;SS@@@@@@@S*?%+*;?*+;;;:,......
........+;.:;,.,+:..,*...;,.,,........+@@@@%,:%S*++;+:?+++::;;:;+:....
........+:;++;..;:...*..*?,+*,.......+@@@#?*%?*++;:+,*%;:...,:;;:+;...
........+%*?;...+:...+,;?+?+,.....,:,?###@:+S?+++,+,,@?,.......:+.+;..
........+?%;....+:...:+S#?,.......;*.+@@@@+,*;*;;;:.*@,.........+:.+,.
........?S+.....+:....+@?..,.......;,:#@@@@++++:++..S*..........:+.:;.
.......,S+.....;+.:,:+;S:;?:......,;,.+@@S#@?++,*+..?;..........,+.;:.
.......,*....,*#?+*+?:,%*+,...........,S@#@#%++,?+..:+..........;;:+..
.......,+...,?S%#:..*??;,,,....,.......+#@@@@?;;;S,..;+........:+;+...
.......,*...,+*#+...*S*..?:..,*,.,;,....:?@##S+:;*?;,.+?+;:,:+*?+:....
.......:*...:%S?..,+*:+,;?.,:%*,,,*+,:;;;,,,,:*;;**?+;:+S#%???+:......
.......,+;:,***,..,,.:?+*%**+%**+**+::,,,,.....::;::,,,,::,,..........
.........,;;::;;;;;;;;;;;;:,,,,,,,....................................

....................,:::::;::::,,.....................................
..................,;;:,.,,:,..,,:::,..................................
.................;*+;,..........;+*+;:................................
............,,,,;*;;,........;,.,;,.,::;::::::........................
...........,,,,:*;:,.........;::,......,::::,.........................
..............,*;,,,.......,;;::+,........,;;:,.......................
..............++;;:,........,,;,,*:.......,:;;;:::,,..................
.............:**;:,........,;++;:;;,,,,,..,......,,,:::,..............
............;%*;::,.,,,,,,,:+*;+;+;::;:;::+:::;:;:....,,::,,..........
..........,:*;,,...::,:,:::,;;:S+:;,,...,,:;:,:;:+;:,,...,,::,,.......
.........::,.....,::,:,,,,.,+:;+::+.....;+?;:......,,:::::;.,;;::,,,..
........::.....,:::,,,.....;?;;*;;*;,...::+;:...........,,+;+,.,;::::.
.......::....,::...........+++*+;;?%*;:....,...............,:::;,,:::.
......::....,:+;;;+:,,,,:*?S%+;:;?*,.,+:.....................,::,,:;,.
.....::....::.;+:;;,,...:S@S;;:;**....,*,.......................:::;..
....::....::...++::,,,,::?@+;;:;*;,...:+,.......................,+*+..
..,:;;;,.::.....,,,,,,,,,,:,;*;;+:+*:;;,........................,:,...
.,;,.:;+;:...................,,:+;;*:,,...............................
,;,.,+;::.............................................................
;,..,*,...............................................................
+,..,+................................................................
:++;::................................................................
..:++:................................................................

.......................;?*+,..........................................
.....................:**;;**,.........................................
.....................+*+;:+??+........................................
.....................*++;,+++*,.......................................
....................,*;+*.++;*,.......................................
.................,:.:+++*,?;+;+.......................................
.................*?;+;:,,,+:+.?,......................................
.................*:%?......,*.+;......................................
.................*,*;,.,;,..+;,*:.....................................
.................++,;;.+:...:+.;+.....................................
..................;*:,;:...:*,.,*.....................................
...................;+:;...,*,,;**.....................................
...................:?+....+:.,,,+,....................................
..................,?;:,..;%.....:+....................................
..................+*:;;;:?*:.....;;...................................
.................;+....,;**?,.....**,.................................
................,*,.......,:+;:.,;+++.................................
................;;...........,;*+:..*:................................
...............,*,;,..........,*,...:*................................
...............:+,+...........+:.....;;...............................
...............+:;:..........;+......,*,..............................
..............,*,+,.........,+,.......;;..............................
..............;+.+,........,*,........,*..............................
.............,?:,+.........;*+:::,,....+:.............................
..............+*,*........:*;;,,,:;;;:,;+.............................
.............:*,:+.......,%%****+++;++;+%,............................
.............+:.+;.......++?S?*++;;;::::++............................
............:*..,,......:*:::;+;;;;;:,,:+?............................
............**;;,......,*:::::::+*:,::;:,*,...........................
............*+,,,......:+:::::::::+*;:,,;%:...........................
............+,......,;;%+:::::;::,,,;?+;,+:...........................
...........,+........,;*,,:;:,,..,;;:..:+%,...........................
...........+:........,?:;;,....,;;,.....:*............................
..........,*.........,%;.....,;;:,,,,,.,+;............................
..........;;.........:+...,:;;,.;++++;:?%+............................
.........,*,.........++:;+%?,.....,,,.,+,*............................
.........+*.........:#*:*SS%;,.......,,*:+............................
........,*+:.......,?**+##SS**:....,;*?;,+............................
........?+.+,......+:?;+@S##%+;:,:*?%??S:+............................
.......:%?.;:.....+;;@:?SS#%?**+;S%+,:;S+;............................
.......+:?:::....++,%*;;,SS#?+SSSS?*%#S%#;............................
.......;;;?.....,;.?+*;..:%#S%SS#%##SS?*#,............................
.......:;,?,......+%,:....,?@S?#%S##SSS#S;............................
.......,*,.......,?,........?@@@###%%%@@S*............................
........:+,,.....,,.........*#S%%???*;#%?*............................
.........+?+...,...........,+:*?%%%%S%?,.;,...........................
.........;S+:.:+...........:;....,+**:,..:;...........................
.........+#?,,+...........,;,............,+...........................
.........,#+,+,:..........+,..............+,..........................
..........*;;,;;.........:;..............,;;..........................
..........;?;,+.:,......,+,..........,...;+*,.........................
..........;S,+,;%.......+:..........:?,..,*+:.........................
..........,*;:,#;......,*...........?%....*;*.........................
...........?+.??.......+:..........;*+....+;;+........................
..........,S,;S,......:+..........,*+:....+;.*;.......................
..........;*.%+......,*,..........+;+,,;,.+:.,?.......................
..........;:+?.......;;..........:+:;.+S,.?,..?,......................
..........++*:......,*,..........*,+,:+*.,*...?,......................
.........,?*+.......+:..........:+,+,++:.:+..,?.......................
.........+%+,......:+...........+::;;;+..+;..:*.......................
.......,,?+;......;;...........,*.+:+;:.,*,..;?;;,....................
::::;:;;+S+.....,+:............+:;;;:+,,*,.:,:?,,.....................
........*%,....,+:............:*,*;;,+.*:.:?,,*.......................
.......,%:....:+,.............*:**;.*:+;.;%:.,*,......................
.......*;.,.,;:..............+:+?:,;*+:.;%;..:*.......................
......:+.+:,+:..............;;;S;;+;+,.;?:...*:.......................
......+:+:,+,.............,;+.,:+;:+,,+*:...:+........................
.....:*?:,+,............,;;:.,;++;:,:++:....*:........................
.....*#:,+,...........,;+::+??+;:.,;;;,....:*.........................
.....*+:+,...........;+:;**;,...,;+;:,.....+,.........................
....,+;;..........,:;+;;;,...:;;++:,.,,...;#+,........................
....**:....,;;;;::*:++:,...,;;;;:...,+:...:@+;;,......................
...:?,,+...,,,,,++:+:....,:+;::,,::::,,...+S..:+;,....................
..,?,.,*......:**;+:..,:;*%S??*+++;;;++,.,?*....:*;,..................
.,?:...+:...,;**;;,.,::*%%%%??*+;:.......:?;.....,;+;:,...............
.:?....:+..,**?;,,.,;,,*;;;:;;;;+:,,:::,..%+........,:+;:,............
.,*..::,*..%*+:,.+;....+:.......,;;;::;+;,+*...........,:+;,..........
.,*,.**.*,.;*++;;:*:...,+...............:++S*;,,:,.......,:+:,........
..,+:+;::;..:%*+++:?;:..*,................,,:;+??+:,,......,;+;,......
...;;;;+,+:..,;??%+:+;;.+;......................,+**?**,.....,:+;,....
.,;+,.;*+,+....,??;.+:;++++........................:*;,,.......,;*,...
:+:....*+;+:....:+..,*,,+*%,........................:*:..........:*,..
*+,....*,:%:.....+:..*:.**:+.........................,;+..........+;..
.:+?;..*,.*;.....:+:,*,.,.,+...........................+:.........+;..
..;+;;,*,.?:.....;;+,+...:?+,,,........................,*,........+;..
.:*..:;:.,+......;++:+..;;::::;;;;:::,..................+;,:+?:...*:..
.,;+;:,,,:*,,..,,:::*,:;+.......,,,::;;;;:,.............*S%**:..,+*...
...,,:::;:+++;;;;+*?;:;*+;:,...........,;*%S?*;::::;;,.;+.,,::;++:....
.............,...:,.....,,:;;;::,.........,+?*++??+,,:**;;;;;;:,......
.............................,::;;;::,,.....,;;.,:++;:,,,,............
..................................,,:;;;;;;;;:;;+;:,..................

15) Sit in rock pose. Inhale and raise both arms over the head bringing the backs of the hands together (15A). Exhale and lower the arms letting just the fingertips touch the floor (15B). Continue this motion for 5 minutes.

.......,*,,%+.........................................................
......,*?,:%%;........................................................
......,+*,,;;;........................................................
......,:;,.:::,.......................................................
......;,;...;,;....,,,,,..............................................
.....::,:.,,;,:,...,;+*;,.............................................
.....;,:+*+;++.;,..,,,,:,.................,,,.........................
....,;.;%+;;;*.:,........................;++++:.......................
....,;,+*:;;;*::;.......................;%*;;;?;......................
....+;,:+;;,:?:,?,......................*+:;;:*:......................
....:,.:+*,.:?:.?;.....................,*;+::*;.......................
.....;*::;:;**,.*;......................;+;..;,.......................
.....:%:.;;***,.:::;;:::::::,::,,,,,,,,,,+;::*;,,,,,,:::::,,,..,,,....
.....:+,.,:;+:;;;,,;;::::::::,,:+,,;+++:::;;;*+;,:+;,;,,,,,:::;;+;;,..
.....;,....,;..++.........,,,:::+,,,:,,;:,*:.+,:,***+*;:::::,:,,,,....
.....;,....,...+;...............,:,,,,;:..+..,.:*+:,,,................
.....,;........+;,,,,,,,,,,,,,,,,,,,,,;,..;,...:*,,,,,,,,,,...........
.....,;........;+:,,,,,,,,,,,::::,,,,:+*,.;,..,;*;,:,::,,:,...........
.....,;.:,.....:+,....................:*,.,..,::+;....,::::,..........
.....,+:*+,,;:.,*+....................:;;....;::+;,..,+;;;;;:.........
....:;+:,+,,:;+:;?,...................:++,,...,:*,;..;*;;;:++.........
...::.,;.;;...,*+?;..................,;:+;;+++;:;;+,.*+::;;*:.........
..;,...:;:;:::::*+*................,:;;;++;+;::;:,::.;+;;,:+,,,,:.....
.::....;:....,::+;,...............,:,..,+*+;::::::;;.,+?:.,;.;+*+,....
,;,.,,:;....:::::................,;,....+:....,,:+:,.,:*:::+::::;:....
.,:::,::::;?*::,.................::...,++....,:;::,::,.*;;;,,;::,.....
........,,,,,....................,::::::;::;*+:,,.,;.,.+?:..:?.,;.....
.........................................,,,,....,::;;.:;...:*..:,....
................................................,:,**:,:,..,++..,;....
...............................................,;:;?*;:,,,:;+;:..;,...
..............................................,;,:;:+;,..,:+++*::;:...
.............................................,;,::.,;;...,::;:*;.,;...
............................................,;::,..;*:.......*;;:.;...
...........................................,;;:...::;,,;;;;;:?::+,;,..
..........................................,;*:..,::.,;:+;:::++:;;;::..
..........................................,+:..::,...*+,,,,,,:+*::::,.
...........................................:,.::...,++.....,:;+,.:;,,.
..............................................::,,:+;;,,,**+;,....;*,.
...............................................,,,,..,::::,........:,.
......................................................................

...................:;;;;;;:...........................................
..................**++;;;;;;..........................................
.................,%++;;;;+*+..........................................
.................:S+;;;;;;++..........................................
.................,%*?+??;:*;..........................................
..................?%::;:;+?,..........................................
....:,............;::+;,.,?,..........................................
,+%SS+::,,..,:;;;:++*?:..,+...........................................
.:;;;;:,::;;?%%*+;:::;;:+*?;,.........................................
.....,:;,,.,,;*+;;+;:,..:+?+?+:,,.....................................
.......,:;;,.,;.,,:;+;::..;:.,,++:....................................
..........++;;:.,;+;;,,:;:+;...:;+:...................................
..........++*;:;%*;,.....,?*;:++?++...................................
..........,,.,,:%,.......;?,,,*+;?+...................................
...............,%,......;;*::;:*+,...,:...............................
...............:?:,:...+;.++;;:?*,,;,*;;..............................
...............;*:+*;.;*.,*;+;:%,;;?*?:::.............................
,,,,,,::::,::::?+::,;.;;..?;:;+%:;+;;;++;:::::........................
::,,,,,,,,,,,,:*+:.,;,*,..?*,*+?,,,,,::,,,,,,,........................
...............?+..,;:?...+?,+*;......................................
..............:S:...;:+...;*;,%;.......,:::,,.........................
..............;:....;:,...,;+.,+.....,+;+;;++;:.......................
.............,;.....,;.....;;:,+.....+*::::::;+;......................
.............;,............,;;,+....,?+;;;;::::*,.....................
............,;.,............;:.+,...,*:;;;::;::*,.....................
............++:+;;...........;:;:...,*??*?*+;;++......................
...........:??;+?+;,.........,+?,....?*,,:;+?*?:......................
...........::?:::+***?+:::::::;*,....+;:*;:.,++.......................
.............+,...,+*S?,.......;,....:+*?:.,,,+;:.....................
.............::.....,;:;......,+,::;++S?+;++,++?#*;::.................
.............,;.....,?;;:,:::::*+:,.,+?*+*;:;+++:,,,:;................
..............;,.,+*??+;;,,,,,,,:+:::;;:::,,:::::,...:;...............
..............:;.,*S???;:::+?*+**:::,,,,......,,,+:,,,*+,.............
..............,;...:;?+;:+:++*%#*::::::**?*;;:::;*+::;+*;,............
...............+,.,:;?,..:;::;**;......,+??;;,....:+;;*+*;........,...
..............,+...:*%,..,;,:;;;+,.,:;::,*?:....,,,+?++++?+,..,,.,::..
...............;:..,:*:...,;.:*;+::;,..,,.,:;;:::;;:++++;+*;;.;?++:;,.
...............,+...,?+....;,,:;:*;:.,;+*?;,+,,......,,;:.,,;::***+;,.
................+,.,;;*....:;...;+:+.,:;*@S*:......:,..,;....+....:,..
................;:..:*+.....+,..;;;:;....:*S+......:+,.,+...,+........
................:;..:%+.....:;..,+*.;;,....;*;,.....:+.,;..:;,........
................:;..+#+......+,.,++..,;:...,+*;,.....;+:;,;;..........
................::..;+?......:;..;*...,*,,+;,:::;,...,**+;,...........
...............,*:.:*;*;.....,+.,++....;*%*;:++.,+:..,*+,.............
.............:;;;;:;;*;,......+,+;?..,::;?++*%:..,;;.+?*;.............
...........:?;,,::;;;:........;:.:%+S;,,;++;:,.....;:++?S;............
...........:?+;;:,............;+;:?:+*;::,..........:+;;:;,...........
.............................,+;+;+;.................:;::;;...........
.............................,;;;::,.................,;;;:,...........
......................................................................

16) Stand up and extend the arms straight forward parallel to the ground (16A). Begin 25 deep knee bends into the crow pose, keeping the spine straight and the feet flat (16B).

....+*+;:,............................................................
...,++;;;:;,..........................................................
...::,;:::;,...............................,,,,,,,:;::,...............
...***S+;;:,.....,,,,,,..................,,,,...::,,,:;;::,...........
..,#@@S;,,,;:::,::,,,:;::,,...........,:+;,,,..:*:;,.;,;:::;,.........
...+?*:,,.;*:*+::;+,.;;;.,::,,,,,,,,,++*?+:+:::?,::.::.;+::++,........
...,..;:..;+,::;:;+:;;+::,:,........,+::::;S;,:;:;.::,;;:;;;.,:.......
...:,:;:,.+*+++*;:,;*;:::.,:::,.....,;,::;+?,,::;:,;,;,.;;*;,:,.......
..,:.;,,,.:+*+;;;++;,;+,:.,,::.......:;:++::.:;.,:;;::.;;:*,.,........
..,::*,,,.;:,,:;;+:.+*;.;,,,,:;+:,...,,,+,,,,+,,,,:;,,;+,:*:::::;,,...
..,:;*,,,,;,...,;:.:+:,:*::;::+*:,:,.:,;+.:,:;,:;;,:,;+:.::,:;::*:::,.
.,:,,;.,:.:,....,,,::::;::;::,,,,,,,,:,:,.:.:+......,:;,;;,:;;:::,,:,.
;++;:,:::,:,.....................:+;;;:,,,::::........,,,.............
,,,,.:++;;:......................,,::,:**;:,..........................

17) Cat-Cow: Rest on the hands and knees. Arch the spine down and raise the head with the inhale (17A). With the exhale arch up the spine and lower the head (17B). Continue for 5 minutes.

........................,,,,,,,,,,,...................................
.......,,,,,....,:;:;:,:::::::::::,:::::,,,,,,,...........,,,,::::,:;.
....:;;;:%@#S?;;++*;:,.,,,,,,.......,,,,,,::::;;::::::::::;:::,,,,:,+,
...,*;;;*SSS++;+::;,...............,,,,,,,,....,,,,,,,,,,,.........,+.
..,.;+;;+?%+;;;....,:,.................,,,,,,,,,,,,,,,,,,,,,,,,,,,,;:.
,;+,.,;;;:?*;:.......,...............................,,,,,,,,,,,,,,+,.
.,,......,;,,,,,,....................,,,,,,,,,,,,,,,,,,,,,,,,,,,,..+,.
........:+:::::::::,,,,,,,,,,,,,::,,,,,,,,,,,,:::::::::;;:;::::;;;;+,.
.........,,,,:::::::::::::::::::,,:::::::::,,,:,,,,,,,,,,,,,,,,,,,,,..
...................,,,,,:::::,,,,,,,,,................................

18) Deeply relax for 15 to 30 minutes on the back. Cover the body with a blanket to keep from getting cold.

COMMENTS: This set is an example of a series that would not be given in a normal Kundalini yoga class. It is for students who have attained a moderate degree of flexibility and coordination in regular classes and sadhana and who want to eject residual poisons and drugs from the muscle tissue. If the set is done every morning for six months, it adjusts the spine so well that many future chiropractic bills will be unnecessary. Before attempting this set under guidance, be sure you have no major physical problem that will prevent you from doing any of the exercises. Unlike most Kundalini yoga kriyas, you do not take a 2-3 minute rest between each exercise unless it is explicitly stated. The set can be adapted to a regular class by keeping the time of the exercises to 1-2 minutes and by adding rest periods between the exercises.

Page 14

@#####@@#@@@@@@@@@@@@@@@@@@@@@@@@@@@#@####@@@@@##@@@@@@@@@@@@@@@@@@@@@
@@@@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@@
@@@@#?%%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@?%@S%@@@@
@@@@@@#???S@@@@@@@@@@@@@@@@@@@@%++%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@#%?S@@@@@@@@@@@@@@@@@;.;;::%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@%+?%#@@@@@@@@@@@@@;,*?%S*;S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@S+;**%@@@@@@@@@@@,*#%*##+?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@#%++**%@@@@@@@@@%%*?S###S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@S+,,*%S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@?;*,;+?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@?,;,,::*%S#@@@@@##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@S:.....,:*:++?**+;*?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*.....,,.,,,,:;;,..:;*@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@%,..............,,...:%@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@?.............,,;,....:%@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@S.............,;+:,....,*%#@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@S.............:*?+;,,,,,,:?%%@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@%...........,;+?*@#%?*;:+?%S%%#@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@?...........,;***@@@@@##@@S##S%%#@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@?...........,;???@@@@@@@@@@@@@@S%%#@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@*..........,;+*?#@@@@@@@@@@@@@@@#%??#@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@;.........,;++??%@@@@@@@@@@@@@@@@@@?*?S@@@@@@#
@@@@@@@@@@@@@@@@@@#SSSS%,.........,:+***+?S###@@@@@@@@@@@@@@#S%S@@@@@#
@@@@@##@@@##@@S*+:,,..,::::,,.....,,::,,..,,,:;;?S@###@@@@@@@@@@@@@@@#
S%%?*?*******;..,,,,,,::;+++??;,,:..,:,.........,:*S%?????%%SS##@@@@@#
**???***+****,...,,.....,:+++??,,:,.....,,..,,...:+??*?****?%%%?#@@@@#
**+??***++***+;:,..,,.....::,...,....,,:;:::::,:++??**??**??%?SS#@@@@#
***++*++*******++;::::,,::::::::;+**+++;+;::::+S%?%????%??%?%?%%%%?%%S

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S%#S@@@@
@@@@@@@@@@@@@@@@@@@@@@#+:,:*S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S@S%@@@@
@@@@@@@@@@@@@@@@@@@@@%:.:+;,;*S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@%:,;%%??++*S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@:,;S?*??%???@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@:,S##S%###%*#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@*+%S??%%?%S?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@#@%S###S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@#?+*%S%SSS%*;:+%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@#%?**+++++,,,:::::.,::+%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@S;:,:+:,..,,.......,..,,.;;+S@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@S,..,;:,....,:.,:+++:..;;,;,+:S@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@:.,.,:,...,+%?;????S+,.:+:?,;+;%@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@+..,;:;,...*??+++*%??:.,:+:*,,:,,*@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@%....,++...:%**???%?*;,.:::;+,.,.,:*@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@:.....;*,,:???**##S:....;;,+*+,..:+;+#@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@?..,,;;:?;???????%*:..,,;,:;+%;::.,,:;;%#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@,...,+?%%?%??S?+;:,...;+++:;;@#?+.,,;*?**%##@@@@@@@@@@@@@@@@@
@@@@@@@@#**+*%SSSSSS%S?,,..,,..;*++,+?@@@@??S#?****?#@@@@@@@@@@@@@@@@@
@@@@@@@@@@?S#@@@###%S;.....,:,.;*;+::S@@@@@@@@#%%***?#@@@@@@@@@@@@@@@@
@@@@@@@@@@?SS#@@##S*+......,;:.:?*+;;?@@@@@@@@@@@?*???S@@@@@@@@@@@@@@@
@@@@@@@@@@??#@@@##*;,......,+:,:*?*;;S@@@@@@@@@@@@#??**%#@@@@@@@@@@@@@
@@@@@@@@@@@#@@@@@%;,,.......,,,,:**+??@@@@@@@@@@@@@@#%%??S@@@@@@@@@@@@
@@@@@@@@@@@@@@@#*;;:,,......,,:;+?*+*:+%S####@@@@@@@@@@@S%#@@@@@@@@@@@
@@@@@@#S?*+++;;;:,.,,......,,:++;;,.,....,,,,,;;+%#S%%S###%S#S#SS@@@@@
##S%+,:,,,....;**++;;;;:,,.......,...........,...,;*???%?S#%S%S###SS@@
#+:.,,:;;+;;:++;;;;;+?S#%+::+;;;:,..............,.:;+?%%%SSS@@@S%%*?%S
%..,::;;;:..,,,,,,:;;;*?%:,,:,,,.............,,,,.:;+????%####%%*?*%%#
%.,::,:;::;::,.....,:,,,,..,.....,,,:,,:::::;;++++?%%%%S%SSSS%*%??%%?S
S++;;;+*+++::,....,:,,,....::,::,,,,,..,.,,,,,::*###%%%%S?****:;***++%
%+****+:.............,.......+S****+++++++++**+%%SSS%?%:*:;*+?+++++*+%
S+****?**+:,:::;;+*++++++;::;+*+;;*+;++;++***???*%%?**;,,:;:::*****?+%
S;*******??*????;**?++?***:.::+,,;;;+;;;,++*+********+;;:;+++++*;+**;%
%:;+++***;;::+:,;;+;++**?*;,,;+:;;*;:***:++*+**??????***+;+:++*****?*S

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@%+:::+%#@@@@@@@@@@@@@@@@@@@@@@@@@#**#@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@S;,,.,,.;;;#@@@@@@@@@@@@@@@@@@@@@@@#?*#@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@S::,,;%%+.:;;S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@#;,,,?#%@@S;*::@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@?;:,#SS%S#@#*:+%@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@**;%@##?;#@@@?*%@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@S:*%SS#+*@#S#@;?@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@*S??S?%*#%%#@##@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#%?S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@#*?*??*%??#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@*+%*?**%*?S@@@@@@@@@@@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@S*?**?*%**%?#@@@@@@@@%**SS@@#@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@#S?%?%??S%%S?+**%?S%?+++++??+++??S@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@????%%S?*?S%;;,,,:,:,,;+;+,,,,,+++@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@?%*??S%#*:*:;,,,,,.,,::++;+,,.:,,;,+@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@S:S??%#SS?+*+::;,,:;;:;+*+**?%S%;;;*?@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@#,%?%S%S%*+*;+,+:,,+;;+++*?S###@@#**S@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@?;S##??*S;;:*;?+::+;,:+*+%#@@#@@@S;S@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@?:#@S*#%,,,,,,,:;+::++*?S?%#@@@@@*@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@%+?*%?*.,:.,..:+:,:,;?*S?SS@@@#%@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@?;;,,,:,....,;*.,;;%*S@@S@@@#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*,,.,,,.....+?,.,+*;%S#%%?##@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@%,,.,,...,,.**;.,+++?%?%SS%#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*,,.,;,.,;+,:+*.;*;;;%**?*?#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*:;.:+,.:**,.+;,+*;*;%+??*%@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*::,;?;.,**:.,:,*++*+S?%%%#@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*;,.;?;..:+;....?*%*????*??@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@%;,,,+;...,:....;?**;+:;;+*@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@S:,,.,,.......,,,,:;**+,:*+S@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*;,...............,***:,:;++@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@S:,,...........,,,,:***;,,:**@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@#;;::,,,,,,.,,,,;;+;+*****?%*+#@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@S;,,..........,,,,,:::;+**+;+,,,;?%#@@@@@@@@@###%%#
@@@###@#S#@#S%%?**++;::,.............,,:;;:::,;:,,,,,.,;::::+?%%??***%
@???*?S??*;:..,.,;*++++;:,,,,...................,.............,,+**?*S
@**????*;,,......;,+*?;+++;%%%?*;..,....,,,,,:.............,....,:+?*%
@?**;;;:,:::;;+*+*::;;+;::,;?SS%%*::++;;+;,,.,,...................,+*S
@*;,..,;*?*;;:*;+??*;++;**:+??SS%,,.,,...........................,,:+%
@*...,;+*+*+:,,++;++++:;,,,.,,,:;..................................,:%
#*,..;;,:::,:;:+*+++*++*;,;,.......,,.......,,,,,:,,,.:::::::;:;:,;*+%
@?;::;:;:;*;;;,+*++*+***+:,...,.....:,,;;,,,....,,.,..,,,,,,,:;;+%S#%%
#+;*;;;;;,,,.,,;;:;;;+;;;:,...........;##??+*+;::,:,,,,,,,,,,:;%#%#@%S
@*++++;;**:,...,,,,:,,;:,;:,,,,::,:;::*???*;+*+**?S?**???***?%S%??%%?%
@**;?S?*;+***;::;;*??%%????*;?+*;+?*****?**?+*+:;+;;;**?***????%?%*?*?

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@SS@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#%*?%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@%*#@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@?:..,,;*S@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@#;::++*;,;+%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@+:,:S@##%:+?S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@#+*;S#SS%#@++?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@#;*S@@@*S@@@??@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@??%?%S*#@@@#S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#?*SS@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@@@@@@SS@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@#%**+%S#@@##***??%#@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@S?+;+*;:,,:**+;:;+*+;;**?S@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@*:.,:+,,...........,;,,.,,,+*@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@;...,,,.............,,...,..;+*@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@*...,.................,.,,,,.,?*?@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@%,..,:,,.................::,,.:;;+#@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@S:.,..;?;.................,+,..,,;*?@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@+,.,:::%+....,............,;*;:,::*+S@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@#:..,+**S;...:,.:,.,......::+**:..,:;%@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@*:::;;*?S;,.,;,,:,,,....,.;;*%?%:++***#@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@#?++***S#%;,,;;.,:,,,,,.,::;*?S%@#*+**??S@@@@@@@@@@@@@@
@@@@@@@@@@@@@@S?**+??#@#*?;:+:.,,,,.,,.,+++?%*%@@S;+*?**?@@@@@@@@@@@@@
##@@@@@@@@@@@S#@S?%%S@@@%S;:;,.,..,.,,,:+***%?@@@@????*;*?@@@@@@@@@@@@
SS@@@@@@@@@@##@#SSS?@@@@%?::,.,,......:;+***%S@@@@@%+*???*?@@@@@@@@@@@
##@@@@@@@@@?%?%%%#?@@@@@%,::...,...,,.,:+***?#@@@@@@#*?#S%?%#@@@@@@@@@
@@@@@@@@@@S%?*??%#@@@@@@+:+,..........:;*++?*%#@@@@@@@%*?%S**@@@@@@@@@
@@@@@@@@@S*%?*??S@@@@@S*%***;:;::,::;;;+*+**?S%S#@@@@@@#%?%%?%S@@@@@@@
@@@@@@@@S?*????#@##SS?*******+;:,,:,,::+:+;;+;+****%?%%SSSS%%**%#@@@@@
@?%SS%S?*%???????++;+;****+:,,:,.,....::,,.......,,::;+;;;+%??%**S%S?*
#**%@%%?S%?+;;:::,,:;;*?*??*%?%%+:,,:,,,::,........,..,,:,,,:?*??????*
#*%SS*%?##+,:;;++;+;+?*++**?%%S@#+::*++;:,.................,:+?%???S?*
#?S%*%+%@@**?+::;,,:;:++*+*****?*....,.....................,:+%?%%*#S*
@?%?%#*#@#***;;;::,:,.:;;+;;;++::,.:,...,,,,:,::::::;:+;,,::*%S%???S#*
@?**##%S?%%?+++*+;:;+:,,;;;;;;;,...;:,;+;:::,,,,,::,:,,,,,+%%S???%?SS?
@**?%S@?*???*??***;;,.......,........+%?+***?**+****?*+;*#@@##?%%%??%*
@***??#%*%S?*?????*+;:;++;+++++;+;**;;;+++**+?+**?*?%?%%%?#SS?**?%S%%+
@****%#***%?***?????*%?*?%%?+?%?;;*+;:;+;++;+***?***+????*+*?**%?*+*%+
@?****?*+**?******?*?%;,+*++++*?*+;+;+,,,;:::+;;?++*******+**;:**+:++;
@**++***??****+*+*?*??*;+?**++???*+*;+:;;+++;+++;;*++++*????;;*??*+?+;

Kundalini Yoga for the adrenal glands (From Kundalini Yoga Resilience)

1) Come into Camel Pose. Breathe powerfully through the nose with one complete breath every 2 - 3 seconds. Inhale deeply to fill the lungs, and as you exhale press the navel forcefully towards the spine. Continue for 4 minutes.

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@S?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@#%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@@@@@@#S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@@@@##%?%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@#%?????S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@S?+,,,:;?#@@@@@@@@S%?*?%S##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@?,........:*%#%%%%+,.....,,,::::;+*?#@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@S;:,..,...,:+%#S;,..................,;*%#@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@%%+:;;+;;;*+?@*...................,,+,,;*S@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@#?*;++**??*S,.....,,...,,.,,,.,,,.,.,,,,;%@@@@@@@@@@@@@@@@%
@@@@@@@@@@@@@@#%%%?*??*............::+;:,:,.,...,,,,:+%@@@@@@@@@@@@@@%
@@@@@@@@@@@@@@@@@@@##@;,..,,,.....:?*%;..,,........,,,:+S@@@@@@@@@@@@%
@@@@@@@@@@@@@@@@@@@@@@+,.:;,,,,,,:?*?::;;::,.......,,.,;+S@@@@@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@*:.,,..,.,;??%%::::,,,........,,,:++?#@@@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@%:::;;;,+++%SSS+;++,.....,.......:;;*+S@@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#+;;**;*+:?#S%%:,..,....,:.,:....,?;+?+%@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#;;;::+,,;%%?%?::*+:;,.,*:.,,,,,,:+:*?**?@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#::,,;;+%SS%?%*+?+:;;,.:?:,,...,,;+;+*;??%@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#**??%%?##%?*?*++++;:;;++;;+..,:.;:++*;?%%*@@@@?
@@@@@@@@@@@@@@@@@@@@@@@S*??%%??#S%****++++*+;+*;;,,.,,,+:*+*+%%%S@@@@?
@@@@@@@@@@@@@@@@@@@@@@@S?????*S@@#%*??****+++**:,.....,,,**++%?@@@@@@?
@#@@@@@@@@@@@@@@@@@@@@@%???%%?@@@@@#S*******??,.....,,,:;****?*@@@@@@?
#@@@@@@@@@@@@@@@@@@@@@%%??%S??#@@@@@@#%?*?**%;..,,,,:,,,;++**%*S@@@@@*
@@@@@@@@@@@@@@@@@@@@@@???%@%?S@@@@@@@@@@S%**%+;::,,,:,:,:;**+%?%@@@@@*
@@@@@@@@@@@@@@@@@@@@@S%*S#@%S@@@@@@@@@@@@@#??++++;:;:,,,+*?*????#@@@@*
@@@@@@@@@@@@@@@@@@@@@##S@@SS@@@@@@@@@@@@@@@S?****;;:,:;*++**?%S?S@@@@+
@@@@@@@@@@@@@@@@@@@@@%%#@#?#@@@@@@@@@@@@@@@@@S?**+::?+?+:;*+*?%%#@@@@;
@@@@@@@@@@@@@@@@@@@@@%%S@#?S@@@@@@@@@@@@@@@@@@#**?+*;+*;;+*?S*?%@@@@@;
@@@@@@@@@@@@@@@@@@@@@*%%@%?S#@@@@@@@@@@@@@@@@@@*?*+;:++;+;+?S%*#@@@@@;
@@@@@@@@@@@@@@@@@@@@@%##@*%@@@@@@@@@@@@@@@@@@@#?*+++;;;;;;?%?S*@@@@@@;
@@@@@@@@@@@@@@@@@@@@%S@S@%SS%%%?S%%%SS###@@@@@%?++*****;+?S*?%?@@@@@@;
@@@@@@@@@@@@@@@@@@@@?%%#S??%+?*?%+%+?*?%*??%%S??*+++*;++?*+;%*S@@@@@@;
#?S%?SSS%S%S%%S@S%#%#%%#?*@+++?%?;;%;+?%?SS%??%*;;;;::;?%+,*%+#@@@@@@;
%;S??+?**??**?*#?S?%%?S@S@#::,+*+?;%?;***#@S*S#%:,,,,,?*;:,??*@@@@@@@;
%*#?*+S%???%?*+*?%+??%@@#@#+*%%;:;+??+*+?%#%?*%*+.,:+%S;;++***@####?#;
%%SS%%?S#?%?*%?*%?SS+##S***S*?%;+*****S%S%S%**%%*+:.::::;;+;:%@@@##S#;
???SS#S?#%#S?%%*SS???@%??%%S+S%,.,;:,,;*:+;:;*%*S+?+,,;;**;::#@S@@@##;
%?%%+%??#@%#@@@S%??%#@@@@@@++%S,........,,..:;+:?%+?*::*:..+#@@@SS#%#;
???????S#@#??#@@SS%#@@#S#S;,**S:....,,,,:,,,,;;**??;*?+*++%%@#@@S%#?S;
?*+%??%?%#@@SSS#%?#@@@S@%;;;*?*;....,,.,,,,.,,+*?+;:;*???%%S@@@@##@%S;
?;**%*?*#SSSSS?%SS@@@@S?%+;:*+:,............,,.;*:,:;%*%%?*@@@#S%S#?S;
?%?S+;?S%?+??%?*%#??*%%%#??*?;:,,,,,,,,,,,,:;+;+*++++%*;*?*?%S##%@%?S;
?+?%?*?S??*?*?%?%%****?*+;??*?*::;+*+****+%***?+***???%**S?+?@#SSSS*#;
?*?+SS%%SS?%?%???***+*??*++?%+*;++*++*+;*;%+:;*+*?+%??S%S???*%*+%%S+#;
S%?%%S%%%%?%%%%%%%%%%%%%%%%%%%%%%%%?%%?%%?%?%?%%%%?%?%%%S%%%?%%%%?%%S:

This exercise is effective in the treatment of water and food diseases. It helps reduce obesity and, with regular practice, "gives one the power to live forty days without food".

Variation: You can also do this to music, using Jaap Sahib recording by Ragi Sat Nam Singh. Chant with the music and breathe powerfully and rhythmically. Press the navel in on the syllables of Namastang and Namo. Continue through Verse 28. (The next verse begins with Chaachree Chand Tay Prasad.)

2) Come into Crow Pose. Keep the spine straight and the feet flat on the ground. Extend the arms straight out in front, Parallel to the ground with the hands in fists. Maintaining tension in the arms, move the arms alternately 30 degrees below parallel, with one arm rising as the other descends. Continue for 2 minutes.

#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@##@@@@@@@@@@@@@@@@@@@@@@@@#%+;:.:+?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@%?@@@@@@@@@@@@@@@@@@@@@@#+,...,:;*?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@##@@@@@@@@@@@@@@@@@@@@@%,.....,;;?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@S,,:..,++*?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@S+%***%#@%S@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@S###S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#SS#@@@@
#@@@@@@@@@@@@@@@@@@@@@@S*;,.,:*#@@@@@@@@@@@@@@@@@@@@@@@@@####S%%?*@@@@
#@@@@@@@@@@@@@@@@@@@@S*,....,:++S@@@@#S@@@@#S%??%???%?*?%%%##S##SS@@@@
#@@@@@@@@@@@@@@@@@S*:........,,,:?S@@S*#@@S%**?*?*??%%S#@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@S;,...............,;%#@@@@@@@#####@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@#+................,,:+++*%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@S:..........,,,,::;++++:,;*??%S###@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@?,...........:,,.:**++;;+????%SSS?%%???S#@@@@@@@@@@@@@@@@@
#@@@@@@@@@@?..............:;,;*???*S@@##@@@@##SS?****?%S#@@@@@@@@@@@@@
#@@@@@@@@@%,.......,.....,;;+;*?%??#@@@@@@@@@@#S?***????%%?%SS#@@@@@@@
#@@@@@@@@S,.......:,.,,,;?**++????*#@@@@@@@@@@@@##SSSSSS%#SSS%%SSSS@@@
#@@@@@@@#:.....,:,...:;;+*+;**?*#?*S@@@@@@@@@@@@@@@@@@@@@@@@@@S@###@@@
@@@@@@@@+....:;:.....*;::;**?***%?*#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@#,.,;?+,.,,.:+?,;;:****:?%??@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@?.:*?;..:;;;+**;*;:+**:,?%?%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@#####%,;+:..,;++++*+:;;+;+:.;*%%S@@@@@@@@@@@@@#SSS#%%###@@@@@@@@@@@@
@?*****%;,,..:;++++*?:,+:::,.,+*@@#@@@@#@@@@#@@#????S%%S#####S#SS@@##@
#?%**%?%S+,.,:**;+**?,,;,,...:;+@@@@@@@@@@@@@#@#S%???????S%%%%?%%?####
#*%?%%%%S%?*+++++?%@;:.......;;+#SSSS%#@@SS?*???*?+?***+?%??*%%S#S@?S#
S;*+?*%**+**?+**%%?S;+**+:,,:;**S%?*?*+?S?+**?+++*++********??*?****+S
S::;++**?*?**++*;;+*+?%*SSS#S?%%***+;:*+;?**%?*++++*****+**??**???%?*%
#;;+?**??????***;+?**+*??S%S%%*?***?*++*****?%%?*???%*?*??*%%?%%*?%?*S

(Musical Variation: Chant along with Jaap Sahib.)

Page 15

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@S?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@#%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@@@@@@#S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@@@@##%?%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@#%?????S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@S?+,,,:;?#@@@@@@@@S%?*?%S##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@?,........:*%#%%%%+,.....,,,::::;+*?#@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@S;:,..,...,:+%#S;,..................,;*%#@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@%%+:;;+;;;*+?@*...................,,+,,;*S@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@#?*;++**??*S,.....,,...,,.,,,.,,,.,.,,,,;%@@@@@@@@@@@@@@@@%
@@@@@@@@@@@@@@#%%%?*??*............::+;:,:,.,...,,,,:+%@@@@@@@@@@@@@@%
@@@@@@@@@@@@@@@@@@@##@;,..,,,.....:?*%;..,,........,,,:+S@@@@@@@@@@@@%
@@@@@@@@@@@@@@@@@@@@@@+,.:;,,,,,,:?*?::;;::,.......,,.,;+S@@@@@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@*:.,,..,.,;??%%::::,,,........,,,:++?#@@@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@%:::;;;,+++%SSS+;++,.....,.......:;;*+S@@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#+;;**;*+:?#S%%:,..,....,:.,:....,?;+?+%@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#;;;::+,,;%%?%?::*+:;,.,*:.,,,,,,:+:*?**?@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#::,,;;+%SS%?%*+?+:;;,.:?:,,...,,;+;+*;??%@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#**??%%?##%?*?*++++;:;;++;;+..,:.;:++*;?%%*@@@@?
@@@@@@@@@@@@@@@@@@@@@@@S*??%%??#S%****++++*+;+*;;,,.,,,+:*+*+%%%S@@@@?
@@@@@@@@@@@@@@@@@@@@@@@S?????*S@@#%*??****+++**:,.....,,,**++%?@@@@@@?
@#@@@@@@@@@@@@@@@@@@@@@%???%%?@@@@@#S*******??,.....,,,:;****?*@@@@@@?
#@@@@@@@@@@@@@@@@@@@@@%%??%S??#@@@@@@#%?*?**%;..,,,,:,,,;++**%*S@@@@@*
@@@@@@@@@@@@@@@@@@@@@@???%@%?S@@@@@@@@@@S%**%+;::,,,:,:,:;**+%?%@@@@@*
@@@@@@@@@@@@@@@@@@@@@S%*S#@%S@@@@@@@@@@@@@#??++++;:;:,,,+*?*????#@@@@*
@@@@@@@@@@@@@@@@@@@@@##S@@SS@@@@@@@@@@@@@@@S?****;;:,:;*++**?%S?S@@@@+
@@@@@@@@@@@@@@@@@@@@@%%#@#?#@@@@@@@@@@@@@@@@@S?**+::?+?+:;*+*?%%#@@@@;
@@@@@@@@@@@@@@@@@@@@@%%S@#?S@@@@@@@@@@@@@@@@@@#**?+*;+*;;+*?S*?%@@@@@;
@@@@@@@@@@@@@@@@@@@@@*%%@%?S#@@@@@@@@@@@@@@@@@@*?*+;:++;+;+?S%*#@@@@@;
@@@@@@@@@@@@@@@@@@@@@%##@*%@@@@@@@@@@@@@@@@@@@#?*+++;;;;;;?%?S*@@@@@@;
@@@@@@@@@@@@@@@@@@@@%S@S@%SS%%%?S%%%SS###@@@@@%?++*****;+?S*?%?@@@@@@;
@@@@@@@@@@@@@@@@@@@@?%%#S??%+?*?%+%+?*?%*??%%S??*+++*;++?*+;%*S@@@@@@;
#?S%?SSS%S%S%%S@S%#%#%%#?*@+++?%?;;%;+?%?SS%??%*;;;;::;?%+,*%+#@@@@@@;
%;S??+?**??**?*#?S?%%?S@S@#::,+*+?;%?;***#@S*S#%:,,,,,?*;:,??*@@@@@@@;
%*#?*+S%???%?*+*?%+??%@@#@#+*%%;:;+??+*+?%#%?*%*+.,:+%S;;++***@####?#;
%%SS%%?S#?%?*%?*%?SS+##S***S*?%;+*****S%S%S%**%%*+:.::::;;+;:%@@@##S#;
???SS#S?#%#S?%%*SS???@%??%%S+S%,.,;:,,;*:+;:;*%*S+?+,,;;**;::#@S@@@##;
%?%%+%??#@%#@@@S%??%#@@@@@@++%S,........,,..:;+:?%+?*::*:..+#@@@SS#%#;
???????S#@#??#@@SS%#@@#S#S;,**S:....,,,,:,,,,;;**??;*?+*++%%@#@@S%#?S;
?*+%??%?%#@@SSS#%?#@@@S@%;;;*?*;....,,.,,,,.,,+*?+;:;*???%%S@@@@##@%S;
?;**%*?*#SSSSS?%SS@@@@S?%+;:*+:,............,,.;*:,:;%*%%?*@@@#S%S#?S;
?%?S+;?S%?+??%?*%#??*%%%#??*?;:,,,,,,,,,,,,:;+;+*++++%*;*?*?%S##%@%?S;
?+?%?*?S??*?*?%?%%****?*+;??*?*::;+*+****+%***?+***???%**S?+?@#SSSS*#;
?*?+SS%%SS?%?%???***+*??*++?%+*;++*++*+;*;%+:;*+*?+%??S%S???*%*+%%S+#;
S%?%%S%%%%?%%%%%%%%%%%%%%%%%%%%%%%%?%%?%%?%?%?%%%%?%?%%%S%%%?%%%%?%%S:

#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@##@@@@@@@@@@@@@@@@@@@@@@@@#%+;:.:+?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@%?@@@@@@@@@@@@@@@@@@@@@@#+,...,:;*?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@##@@@@@@@@@@@@@@@@@@@@@%,.....,;;?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@S,,:..,++*?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@S+%***%#@%S@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@S###S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#SS#@@@@
#@@@@@@@@@@@@@@@@@@@@@@S*;,.,:*#@@@@@@@@@@@@@@@@@@@@@@@@@####S%%?*@@@@
#@@@@@@@@@@@@@@@@@@@@S*,....,:++S@@@@#S@@@@#S%??%???%?*?%%%##S##SS@@@@
#@@@@@@@@@@@@@@@@@S*:........,,,:?S@@S*#@@S%**?*?*??%%S#@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@S;,...............,;%#@@@@@@@#####@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@#+................,,:+++*%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@S:..........,,,,::;++++:,;*??%S###@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@?,...........:,,.:**++;;+????%SSS?%%???S#@@@@@@@@@@@@@@@@@
#@@@@@@@@@@?..............:;,;*???*S@@##@@@@##SS?****?%S#@@@@@@@@@@@@@
#@@@@@@@@@%,.......,.....,;;+;*?%??#@@@@@@@@@@#S?***????%%?%SS#@@@@@@@
#@@@@@@@@S,.......:,.,,,;?**++????*#@@@@@@@@@@@@##SSSSSS%#SSS%%SSSS@@@
#@@@@@@@#:.....,:,...:;;+*+;**?*#?*S@@@@@@@@@@@@@@@@@@@@@@@@@@S@###@@@
@@@@@@@@+....:;:.....*;::;**?***%?*#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@#,.,;?+,.,,.:+?,;;:****:?%??@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@?.:*?;..:;;;+**;*;:+**:,?%?%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@#####%,;+:..,;++++*+:;;+;+:.;*%%S@@@@@@@@@@@@@#SSS#%%###@@@@@@@@@@@@
@?*****%;,,..:;++++*?:,+:::,.,+*@@#@@@@#@@@@#@@#????S%%S#####S#SS@@##@
#?%**%?%S+,.,:**;+**?,,;,,...:;+@@@@@@@@@@@@@#@#S%???????S%%%%?%%?####
#*%?%%%%S%?*+++++?%@;:.......;;+#SSSS%#@@SS?*???*?+?***+?%??*%%S#S@?S#
S;*+?*%**+**?+**%%?S;+**+:,,:;**S%?*?*+?S?+**?+++*++********??*?****+S
S::;++**?*?**++*;;+*+?%*SSS#S?%%***+;:*+;?**%?*++++*****+**??**???%?*%
#;;+?**??????***;+?**+*??S%S%%*?***?*++*****?%%?*???%*?*??*%%?%%*?%?*S

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S%#S@@@@
@@@@@@@@@@@@@@@@@@@@@@#+:,:*S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S@S%@@@@
@@@@@@@@@@@@@@@@@@@@@%:.:+;,;*S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@%:,;%%??++*S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@:,;S?*??%???@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@:,S##S%###%*#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@*+%S??%%?%S?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@#@%S###S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@#?+*%S%SSS%*;:+%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@#%?**+++++,,,:::::.,::+%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@S;:,:+:,..,,.......,..,,.;;+S@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@S,..,;:,....,:.,:+++:..;;,;,+:S@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@:.,.,:,...,+%?;????S+,.:+:?,;+;%@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@+..,;:;,...*??+++*%??:.,:+:*,,:,,*@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@%....,++...:%**???%?*;,.:::;+,.,.,:*@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@:.....;*,,:???**##S:....;;,+*+,..:+;+#@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@?..,,;;:?;???????%*:..,,;,:;+%;::.,,:;;%#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@,...,+?%%?%??S?+;:,...;+++:;;@#?+.,,;*?**%##@@@@@@@@@@@@@@@@@
@@@@@@@@#**+*%SSSSSS%S?,,..,,..;*++,+?@@@@??S#?****?#@@@@@@@@@@@@@@@@@
@@@@@@@@@@?S#@@@###%S;.....,:,.;*;+::S@@@@@@@@#%%***?#@@@@@@@@@@@@@@@@
@@@@@@@@@@?SS#@@##S*+......,;:.:?*+;;?@@@@@@@@@@@?*???S@@@@@@@@@@@@@@@
@@@@@@@@@@??#@@@##*;,......,+:,:*?*;;S@@@@@@@@@@@@#??**%#@@@@@@@@@@@@@
@@@@@@@@@@@#@@@@@%;,,.......,,,,:**+??@@@@@@@@@@@@@@#%%??S@@@@@@@@@@@@
@@@@@@@@@@@@@@@#*;;:,,......,,:;+?*+*:+%S####@@@@@@@@@@@S%#@@@@@@@@@@@
@@@@@@#S?*+++;;;:,.,,......,,:++;;,.,....,,,,,;;+%#S%%S###%S#S#SS@@@@@
##S%+,:,,,....;**++;;;;:,,.......,...........,...,;*???%?S#%S%S###SS@@
#+:.,,:;;+;;:++;;;;;+?S#%+::+;;;:,..............,.:;+?%%%SSS@@@S%%*?%S
%..,::;;;:..,,,,,,:;;;*?%:,,:,,,.............,,,,.:;+????%####%%*?*%%#
%.,::,:;::;::,.....,:,,,,..,.....,,,:,,:::::;;++++?%%%%S%SSSS%*%??%%?S
S++;;;+*+++::,....,:,,,....::,::,,,,,..,.,,,,,::*###%%%%S?****:;***++%
%+****+:.............,.......+S****+++++++++**+%%SSS%?%:*:;*+?+++++*+%
S+****?**+:,:::;;+*++++++;::;+*+;;*+;++;++***???*%%?**;,,:;:::*****?+%
S;*******??*????;**?++?***:.::+,,;;;+;;;,++*+********+;;:;+++++*;+**;%
%:;+++***;;::+:,;;+;++**?*;,,;+:;;*;:***:++*+**??????***+;+:++*****?*S

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@%+:::+%#@@@@@@@@@@@@@@@@@@@@@@@@@#**#@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@S;,,.,,.;;;#@@@@@@@@@@@@@@@@@@@@@@@#?*#@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@S::,,;%%+.:;;S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@#;,,,?#%@@S;*::@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@?;:,#SS%S#@#*:+%@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@**;%@##?;#@@@?*%@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@S:*%SS#+*@#S#@;?@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@*S??S?%*#%%#@##@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#%?S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@#*?*??*%??#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@*+%*?**%*?S@@@@@@@@@@@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@S*?**?*%**%?#@@@@@@@@%**SS@@#@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@#S?%?%??S%%S?+**%?S%?+++++??+++??S@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@????%%S?*?S%;;,,,:,:,,;+;+,,,,,+++@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@?%*??S%#*:*:;,,,,,.,,::++;+,,.:,,;,+@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@S:S??%#SS?+*+::;,,:;;:;+*+**?%S%;;;*?@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@#,%?%S%S%*+*;+,+:,,+;;+++*?S###@@#**S@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@?;S##??*S;;:*;?+::+;,:+*+%#@@#@@@S;S@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@?:#@S*#%,,,,,,,:;+::++*?S?%#@@@@@*@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@%+?*%?*.,:.,..:+:,:,;?*S?SS@@@#%@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@?;;,,,:,....,;*.,;;%*S@@S@@@#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*,,.,,,.....+?,.,+*;%S#%%?##@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@%,,.,,...,,.**;.,+++?%?%SS%#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*,,.,;,.,;+,:+*.;*;;;%**?*?#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*:;.:+,.:**,.+;,+*;*;%+??*%@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*::,;?;.,**:.,:,*++*+S?%%%#@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*;,.;?;..:+;....?*%*????*??@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@%;,,,+;...,:....;?**;+:;;+*@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@S:,,.,,.......,,,,:;**+,:*+S@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*;,...............,***:,:;++@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@S:,,...........,,,,:***;,,:**@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@#;;::,,,,,,.,,,,;;+;+*****?%*+#@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@S;,,..........,,,,,:::;+**+;+,,,;?%#@@@@@@@@@###%%#
@@@###@#S#@#S%%?**++;::,.............,,:;;:::,;:,,,,,.,;::::+?%%??***%
@???*?S??*;:..,.,;*++++;:,,,,...................,.............,,+**?*S
@**????*;,,......;,+*?;+++;%%%?*;..,....,,,,,:.............,....,:+?*%
@?**;;;:,:::;;+*+*::;;+;::,;?SS%%*::++;;+;,,.,,...................,+*S
@*;,..,;*?*;;:*;+??*;++;**:+??SS%,,.,,...........................,,:+%
@*...,;+*+*+:,,++;++++:;,,,.,,,:;..................................,:%
#*,..;;,:::,:;:+*+++*++*;,;,.......,,.......,,,,,:,,,.:::::::;:;:,;*+%
@?;::;:;:;*;;;,+*++*+***+:,...,.....:,,;;,,,....,,.,..,,,,,,,:;;+%S#%%
#+;*;;;;;,,,.,,;;:;;;+;;;:,...........;##??+*+;::,:,,,,,,,,,,:;%#%#@%S
@*++++;;**:,...,,,,:,,;:,;:,,,,::,:;::*???*;+*+**?S?**???***?%S%??%%?%
@**;?S?*;+***;::;;*??%%????*;?+*;+?*****?**?+*+:;+;;;**?***????%?%*?*?

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@SS@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#%*?%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@%*#@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@?:..,,;*S@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@#;::++*;,;+%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@+:,:S@##%:+?S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@#+*;S#SS%#@++?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@#;*S@@@*S@@@??@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@??%?%S*#@@@#S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#?*SS@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@@@@@@SS@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@#%**+%S#@@##***??%#@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@S?+;+*;:,,:**+;:;+*+;;**?S@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@*:.,:+,,...........,;,,.,,,+*@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@;...,,,.............,,...,..;+*@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@*...,.................,.,,,,.,?*?@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@%,..,:,,.................::,,.:;;+#@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@S:.,..;?;.................,+,..,,;*?@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@+,.,:::%+....,............,;*;:,::*+S@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@#:..,+**S;...:,.:,.,......::+**:..,:;%@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@*:::;;*?S;,.,;,,:,,,....,.;;*%?%:++***#@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@#?++***S#%;,,;;.,:,,,,,.,::;*?S%@#*+**??S@@@@@@@@@@@@@@
@@@@@@@@@@@@@@S?**+??#@#*?;:+:.,,,,.,,.,+++?%*%@@S;+*?**?@@@@@@@@@@@@@
##@@@@@@@@@@@S#@S?%%S@@@%S;:;,.,..,.,,,:+***%?@@@@????*;*?@@@@@@@@@@@@
SS@@@@@@@@@@##@#SSS?@@@@%?::,.,,......:;+***%S@@@@@%+*???*?@@@@@@@@@@@
##@@@@@@@@@?%?%%%#?@@@@@%,::...,...,,.,:+***?#@@@@@@#*?#S%?%#@@@@@@@@@
@@@@@@@@@@S%?*??%#@@@@@@+:+,..........:;*++?*%#@@@@@@@%*?%S**@@@@@@@@@
@@@@@@@@@S*%?*??S@@@@@S*%***;:;::,::;;;+*+**?S%S#@@@@@@#%?%%?%S@@@@@@@
@@@@@@@@S?*????#@##SS?*******+;:,,:,,::+:+;;+;+****%?%%SSSS%%**%#@@@@@
@?%SS%S?*%???????++;+;****+:,,:,.,....::,,.......,,::;+;;;+%??%**S%S?*
#**%@%%?S%?+;;:::,,:;;*?*??*%?%%+:,,:,,,::,........,..,,:,,,:?*??????*
#*%SS*%?##+,:;;++;+;+?*++**?%%S@#+::*++;:,.................,:+?%???S?*
#?S%*%+%@@**?+::;,,:;:++*+*****?*....,.....................,:+%?%%*#S*
@?%?%#*#@#***;;;::,:,.:;;+;;;++::,.:,...,,,,:,::::::;:+;,,::*%S%???S#*
@?**##%S?%%?+++*+;:;+:,,;;;;;;;,...;:,;+;:::,,,,,::,:,,,,,+%%S???%?SS?
@**?%S@?*???*??***;;,.......,........+%?+***?**+****?*+;*#@@##?%%%??%*
@***??#%*%S?*?????*+;:;++;+++++;+;**;;;+++**+?+**?*?%?%%%?#SS?**?%S%%+
@****%#***%?***?????*%?*?%%?+?%?;;*+;:;+;++;+***?***+????*+*?**%?*+*%+
@?****?*+**?******?*?%;,+*++++*?*+;+;+,,,;:::+;;?++*******+**;:**+:++;
@**++***??****+*+*?*??*;+?**++???*+*;+:;;+++;+++;;*++++*????;;*??*+?+;

3) Lie on the back and interlock the hands behind the neck at the hairline. Raise the legs, hips, buttocks, and torso off the floor in an arching, jumping motion. Let the body drop down and hit hard on the floor. Continue for 4 minutes.

This is a good exercise for the lower back and is "the best thing a woman can do for herself".

4) Sit in Easy Pose. Extend the arms out to the sides, palms facing down. The right arm is 30 degrees above parallel, and the left arm is 30 degrees below parallel. Keep the arms straight, moving them together in one line. The right one lowers to the floor, slapping the ground 4 times as the left arm rises and makes the same slapping motion in the air. Move to the rhythm of the mantra Har Har Har Haree. 3 minutes. Chant this mantra powerfully in a monotone from the navel Center behind the belly button.

@#####@@#@@@@@@@@@@@@@@@@@@@@@@@@@@@#@####@@@@@##@@@@@@@@@@@@@@@@@@@@@
@@@@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@@
@@@@#?%%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@?%@S%@@@@
@@@@@@#???S@@@@@@@@@@@@@@@@@@@@%++%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@#%?S@@@@@@@@@@@@@@@@@;.;;::%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@%+?%#@@@@@@@@@@@@@;,*?%S*;S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@S+;**%@@@@@@@@@@@,*#%*##+?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@#%++**%@@@@@@@@@%%*?S###S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@S+,,*%S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@?;*,;+?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@?,;,,::*%S#@@@@@##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@S:.....,:*:++?**+;*?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*.....,,.,,,,:;;,..:;*@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@%,..............,,...:%@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@?.............,,;,....:%@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@S.............,;+:,....,*%#@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@S.............:*?+;,,,,,,:?%%@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@%...........,;+?*@#%?*;:+?%S%%#@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@?...........,;***@@@@@##@@S##S%%#@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@?...........,;???@@@@@@@@@@@@@@S%%#@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@*..........,;+*?#@@@@@@@@@@@@@@@#%??#@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@;.........,;++??%@@@@@@@@@@@@@@@@@@?*?S@@@@@@#
@@@@@@@@@@@@@@@@@@#SSSS%,.........,:+***+?S###@@@@@@@@@@@@@@#S%S@@@@@#
@@@@@##@@@##@@S*+:,,..,::::,,.....,,::,,..,,,:;;?S@###@@@@@@@@@@@@@@@#
S%%?*?*******;..,,,,,,::;+++??;,,:..,:,.........,:*S%?????%%SS##@@@@@#
**???***+****,...,,.....,:+++??,,:,.....,,..,,...:+??*?****?%%%?#@@@@#
**+??***++***+;:,..,,.....::,...,....,,:;:::::,:++??**??**??%?SS#@@@@#
***++*++*******++;::::,,::::::::;+**+++;+;::::+S%?%????%??%?%?%%%%?%%S

5) Remain in Easy Pose and move the arms as in Exercise 4 with the mantra Har Har Whaa- hay Guroo. On the fifth beat, Guroo, do a quick double strike with the hands. Continue for 3 minutes.

Page 16

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@S?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@#%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@@@@@@#S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@@@@##%?%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@#%?????S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@S?+,,,:;?#@@@@@@@@S%?*?%S##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@?,........:*%#%%%%+,.....,,,::::;+*?#@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@S;:,..,...,:+%#S;,..................,;*%#@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@%%+:;;+;;;*+?@*...................,,+,,;*S@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@#?*;++**??*S,.....,,...,,.,,,.,,,.,.,,,,;%@@@@@@@@@@@@@@@@%
@@@@@@@@@@@@@@#%%%?*??*............::+;:,:,.,...,,,,:+%@@@@@@@@@@@@@@%
@@@@@@@@@@@@@@@@@@@##@;,..,,,.....:?*%;..,,........,,,:+S@@@@@@@@@@@@%
@@@@@@@@@@@@@@@@@@@@@@+,.:;,,,,,,:?*?::;;::,.......,,.,;+S@@@@@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@*:.,,..,.,;??%%::::,,,........,,,:++?#@@@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@%:::;;;,+++%SSS+;++,.....,.......:;;*+S@@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#+;;**;*+:?#S%%:,..,....,:.,:....,?;+?+%@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#;;;::+,,;%%?%?::*+:;,.,*:.,,,,,,:+:*?**?@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#::,,;;+%SS%?%*+?+:;;,.:?:,,...,,;+;+*;??%@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#**??%%?##%?*?*++++;:;;++;;+..,:.;:++*;?%%*@@@@?
@@@@@@@@@@@@@@@@@@@@@@@S*??%%??#S%****++++*+;+*;;,,.,,,+:*+*+%%%S@@@@?
@@@@@@@@@@@@@@@@@@@@@@@S?????*S@@#%*??****+++**:,.....,,,**++%?@@@@@@?
@#@@@@@@@@@@@@@@@@@@@@@%???%%?@@@@@#S*******??,.....,,,:;****?*@@@@@@?
#@@@@@@@@@@@@@@@@@@@@@%%??%S??#@@@@@@#%?*?**%;..,,,,:,,,;++**%*S@@@@@*
@@@@@@@@@@@@@@@@@@@@@@???%@%?S@@@@@@@@@@S%**%+;::,,,:,:,:;**+%?%@@@@@*
@@@@@@@@@@@@@@@@@@@@@S%*S#@%S@@@@@@@@@@@@@#??++++;:;:,,,+*?*????#@@@@*
@@@@@@@@@@@@@@@@@@@@@##S@@SS@@@@@@@@@@@@@@@S?****;;:,:;*++**?%S?S@@@@+
@@@@@@@@@@@@@@@@@@@@@%%#@#?#@@@@@@@@@@@@@@@@@S?**+::?+?+:;*+*?%%#@@@@;
@@@@@@@@@@@@@@@@@@@@@%%S@#?S@@@@@@@@@@@@@@@@@@#**?+*;+*;;+*?S*?%@@@@@;
@@@@@@@@@@@@@@@@@@@@@*%%@%?S#@@@@@@@@@@@@@@@@@@*?*+;:++;+;+?S%*#@@@@@;
@@@@@@@@@@@@@@@@@@@@@%##@*%@@@@@@@@@@@@@@@@@@@#?*+++;;;;;;?%?S*@@@@@@;
@@@@@@@@@@@@@@@@@@@@%S@S@%SS%%%?S%%%SS###@@@@@%?++*****;+?S*?%?@@@@@@;
@@@@@@@@@@@@@@@@@@@@?%%#S??%+?*?%+%+?*?%*??%%S??*+++*;++?*+;%*S@@@@@@;
#?S%?SSS%S%S%%S@S%#%#%%#?*@+++?%?;;%;+?%?SS%??%*;;;;::;?%+,*%+#@@@@@@;
%;S??+?**??**?*#?S?%%?S@S@#::,+*+?;%?;***#@S*S#%:,,,,,?*;:,??*@@@@@@@;
%*#?*+S%???%?*+*?%+??%@@#@#+*%%;:;+??+*+?%#%?*%*+.,:+%S;;++***@####?#;
%%SS%%?S#?%?*%?*%?SS+##S***S*?%;+*****S%S%S%**%%*+:.::::;;+;:%@@@##S#;
???SS#S?#%#S?%%*SS???@%??%%S+S%,.,;:,,;*:+;:;*%*S+?+,,;;**;::#@S@@@##;
%?%%+%??#@%#@@@S%??%#@@@@@@++%S,........,,..:;+:?%+?*::*:..+#@@@SS#%#;
???????S#@#??#@@SS%#@@#S#S;,**S:....,,,,:,,,,;;**??;*?+*++%%@#@@S%#?S;
?*+%??%?%#@@SSS#%?#@@@S@%;;;*?*;....,,.,,,,.,,+*?+;:;*???%%S@@@@##@%S;
?;**%*?*#SSSSS?%SS@@@@S?%+;:*+:,............,,.;*:,:;%*%%?*@@@#S%S#?S;
?%?S+;?S%?+??%?*%#??*%%%#??*?;:,,,,,,,,,,,,:;+;+*++++%*;*?*?%S##%@%?S;
?+?%?*?S??*?*?%?%%****?*+;??*?*::;+*+****+%***?+***???%**S?+?@#SSSS*#;
?*?+SS%%SS?%?%???***+*??*++?%+*;++*++*+;*;%+:;*+*?+%??S%S???*%*+%%S+#;
S%?%%S%%%%?%%%%%%%%%%%%%%%%%%%%%%%%?%%?%%?%?%?%%%%?%?%%%S%%%?%%%%?%%S:

#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@##@@@@@@@@@@@@@@@@@@@@@@@@#%+;:.:+?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@%?@@@@@@@@@@@@@@@@@@@@@@#+,...,:;*?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@##@@@@@@@@@@@@@@@@@@@@@%,.....,;;?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@S,,:..,++*?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@S+%***%#@%S@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@S###S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#SS#@@@@
#@@@@@@@@@@@@@@@@@@@@@@S*;,.,:*#@@@@@@@@@@@@@@@@@@@@@@@@@####S%%?*@@@@
#@@@@@@@@@@@@@@@@@@@@S*,....,:++S@@@@#S@@@@#S%??%???%?*?%%%##S##SS@@@@
#@@@@@@@@@@@@@@@@@S*:........,,,:?S@@S*#@@S%**?*?*??%%S#@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@S;,...............,;%#@@@@@@@#####@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@#+................,,:+++*%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@S:..........,,,,::;++++:,;*??%S###@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@?,...........:,,.:**++;;+????%SSS?%%???S#@@@@@@@@@@@@@@@@@
#@@@@@@@@@@?..............:;,;*???*S@@##@@@@##SS?****?%S#@@@@@@@@@@@@@
#@@@@@@@@@%,.......,.....,;;+;*?%??#@@@@@@@@@@#S?***????%%?%SS#@@@@@@@
#@@@@@@@@S,.......:,.,,,;?**++????*#@@@@@@@@@@@@##SSSSSS%#SSS%%SSSS@@@
#@@@@@@@#:.....,:,...:;;+*+;**?*#?*S@@@@@@@@@@@@@@@@@@@@@@@@@@S@###@@@
@@@@@@@@+....:;:.....*;::;**?***%?*#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@#,.,;?+,.,,.:+?,;;:****:?%??@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@?.:*?;..:;;;+**;*;:+**:,?%?%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@#####%,;+:..,;++++*+:;;+;+:.;*%%S@@@@@@@@@@@@@#SSS#%%###@@@@@@@@@@@@
@?*****%;,,..:;++++*?:,+:::,.,+*@@#@@@@#@@@@#@@#????S%%S#####S#SS@@##@
#?%**%?%S+,.,:**;+**?,,;,,...:;+@@@@@@@@@@@@@#@#S%???????S%%%%?%%?####
#*%?%%%%S%?*+++++?%@;:.......;;+#SSSS%#@@SS?*???*?+?***+?%??*%%S#S@?S#
S;*+?*%**+**?+**%%?S;+**+:,,:;**S%?*?*+?S?+**?+++*++********??*?****+S
S::;++**?*?**++*;;+*+?%*SSS#S?%%***+;:*+;?**%?*++++*****+**??**???%?*%
#;;+?**??????***;+?**+*??S%S%%*?***?*++*****?%%?*???%*?*??*%%?%%*?%?*S

@#####@@#@@@@@@@@@@@@@@@@@@@@@@@@@@@#@####@@@@@##@@@@@@@@@@@@@@@@@@@@@
@@@@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@@
@@@@#?%%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@?%@S%@@@@
@@@@@@#???S@@@@@@@@@@@@@@@@@@@@%++%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@#%?S@@@@@@@@@@@@@@@@@;.;;::%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@%+?%#@@@@@@@@@@@@@;,*?%S*;S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@S+;**%@@@@@@@@@@@,*#%*##+?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@#%++**%@@@@@@@@@%%*?S###S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@S+,,*%S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@?;*,;+?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@?,;,,::*%S#@@@@@##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@S:.....,:*:++?**+;*?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*.....,,.,,,,:;;,..:;*@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@%,..............,,...:%@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@?.............,,;,....:%@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@S.............,;+:,....,*%#@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@S.............:*?+;,,,,,,:?%%@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@%...........,;+?*@#%?*;:+?%S%%#@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@?...........,;***@@@@@##@@S##S%%#@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@?...........,;???@@@@@@@@@@@@@@S%%#@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@*..........,;+*?#@@@@@@@@@@@@@@@#%??#@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@;.........,;++??%@@@@@@@@@@@@@@@@@@?*?S@@@@@@#
@@@@@@@@@@@@@@@@@@#SSSS%,.........,:+***+?S###@@@@@@@@@@@@@@#S%S@@@@@#
@@@@@##@@@##@@S*+:,,..,::::,,.....,,::,,..,,,:;;?S@###@@@@@@@@@@@@@@@#
S%%?*?*******;..,,,,,,::;+++??;,,:..,:,.........,:*S%?????%%SS##@@@@@#
**???***+****,...,,.....,:+++??,,:,.....,,..,,...:+??*?****?%%%?#@@@@#
**+??***++***+;:,..,,.....::,...,....,,:;:::::,:++??**??**??%?SS#@@@@#
***++*++*******++;::::,,::::::::;+**+++;+;::::+S%?%????%??%?%?%%%%?%%S

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@%+:::+%#@@@@@@@@@@@@@@@@@@@@@@@@@#**#@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@S;,,.,,.;;;#@@@@@@@@@@@@@@@@@@@@@@@#?*#@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@S::,,;%%+.:;;S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@#;,,,?#%@@S;*::@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@?;:,#SS%S#@#*:+%@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@**;%@##?;#@@@?*%@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@S:*%SS#+*@#S#@;?@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@*S??S?%*#%%#@##@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#%?S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@#*?*??*%??#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@*+%*?**%*?S@@@@@@@@@@@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@S*?**?*%**%?#@@@@@@@@%**SS@@#@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@#S?%?%??S%%S?+**%?S%?+++++??+++??S@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@????%%S?*?S%;;,,,:,:,,;+;+,,,,,+++@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@?%*??S%#*:*:;,,,,,.,,::++;+,,.:,,;,+@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@S:S??%#SS?+*+::;,,:;;:;+*+**?%S%;;;*?@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@#,%?%S%S%*+*;+,+:,,+;;+++*?S###@@#**S@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@?;S##??*S;;:*;?+::+;,:+*+%#@@#@@@S;S@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@?:#@S*#%,,,,,,,:;+::++*?S?%#@@@@@*@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@%+?*%?*.,:.,..:+:,:,;?*S?SS@@@#%@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@?;;,,,:,....,;*.,;;%*S@@S@@@#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*,,.,,,.....+?,.,+*;%S#%%?##@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@%,,.,,...,,.**;.,+++?%?%SS%#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*,,.,;,.,;+,:+*.;*;;;%**?*?#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*:;.:+,.:**,.+;,+*;*;%+??*%@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*::,;?;.,**:.,:,*++*+S?%%%#@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*;,.;?;..:+;....?*%*????*??@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@%;,,,+;...,:....;?**;+:;;+*@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@S:,,.,,.......,,,,:;**+,:*+S@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*;,...............,***:,:;++@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@S:,,...........,,,,:***;,,:**@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@#;;::,,,,,,.,,,,;;+;+*****?%*+#@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@S;,,..........,,,,,:::;+**+;+,,,;?%#@@@@@@@@@###%%#
@@@###@#S#@#S%%?**++;::,.............,,:;;:::,;:,,,,,.,;::::+?%%??***%
@???*?S??*;:..,.,;*++++;:,,,,...................,.............,,+**?*S
@**????*;,,......;,+*?;+++;%%%?*;..,....,,,,,:.............,....,:+?*%
@?**;;;:,:::;;+*+*::;;+;::,;?SS%%*::++;;+;,,.,,...................,+*S
@*;,..,;*?*;;:*;+??*;++;**:+??SS%,,.,,...........................,,:+%
@*...,;+*+*+:,,++;++++:;,,,.,,,:;..................................,:%
#*,..;;,:::,:;:+*+++*++*;,;,.......,,.......,,,,,:,,,.:::::::;:;:,;*+%
@?;::;:;:;*;;;,+*++*+***+:,...,.....:,,;;,,,....,,.,..,,,,,,,:;;+%S#%%
#+;*;;;;;,,,.,,;;:;;;+;;;:,...........;##??+*+;::,:,,,,,,,,,,:;%#%#@%S
@*++++;;**:,...,,,,:,,;:,;:,,,,::,:;::*???*;+*+**?S?**???***?%S%??%%?%
@**;?S?*;+***;::;;*??%%????*;?+*;+?*****?**?+*+:;+;;;**?***????%?%*?*?

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@SS@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#%*?%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@%*#@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@?:..,,;*S@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@#;::++*;,;+%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@+:,:S@##%:+?S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@#+*;S#SS%#@++?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@#;*S@@@*S@@@??@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@??%?%S*#@@@#S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#?*SS@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@@@@@@SS@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@#%**+%S#@@##***??%#@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@S?+;+*;:,,:**+;:;+*+;;**?S@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@*:.,:+,,...........,;,,.,,,+*@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@;...,,,.............,,...,..;+*@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@*...,.................,.,,,,.,?*?@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@%,..,:,,.................::,,.:;;+#@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@S:.,..;?;.................,+,..,,;*?@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@+,.,:::%+....,............,;*;:,::*+S@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@#:..,+**S;...:,.:,.,......::+**:..,:;%@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@*:::;;*?S;,.,;,,:,,,....,.;;*%?%:++***#@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@#?++***S#%;,,;;.,:,,,,,.,::;*?S%@#*+**??S@@@@@@@@@@@@@@
@@@@@@@@@@@@@@S?**+??#@#*?;:+:.,,,,.,,.,+++?%*%@@S;+*?**?@@@@@@@@@@@@@
##@@@@@@@@@@@S#@S?%%S@@@%S;:;,.,..,.,,,:+***%?@@@@????*;*?@@@@@@@@@@@@
SS@@@@@@@@@@##@#SSS?@@@@%?::,.,,......:;+***%S@@@@@%+*???*?@@@@@@@@@@@
##@@@@@@@@@?%?%%%#?@@@@@%,::...,...,,.,:+***?#@@@@@@#*?#S%?%#@@@@@@@@@
@@@@@@@@@@S%?*??%#@@@@@@+:+,..........:;*++?*%#@@@@@@@%*?%S**@@@@@@@@@
@@@@@@@@@S*%?*??S@@@@@S*%***;:;::,::;;;+*+**?S%S#@@@@@@#%?%%?%S@@@@@@@
@@@@@@@@S?*????#@##SS?*******+;:,,:,,::+:+;;+;+****%?%%SSSS%%**%#@@@@@
@?%SS%S?*%???????++;+;****+:,,:,.,....::,,.......,,::;+;;;+%??%**S%S?*
#**%@%%?S%?+;;:::,,:;;*?*??*%?%%+:,,:,,,::,........,..,,:,,,:?*??????*
#*%SS*%?##+,:;;++;+;+?*++**?%%S@#+::*++;:,.................,:+?%???S?*
#?S%*%+%@@**?+::;,,:;:++*+*****?*....,.....................,:+%?%%*#S*
@?%?%#*#@#***;;;::,:,.:;;+;;;++::,.:,...,,,,:,::::::;:+;,,::*%S%???S#*
@?**##%S?%%?+++*+;:;+:,,;;;;;;;,...;:,;+;:::,,,,,::,:,,,,,+%%S???%?SS?
@**?%S@?*???*??***;;,.......,........+%?+***?**+****?*+;*#@@##?%%%??%*
@***??#%*%S?*?????*+;:;++;+++++;+;**;;;+++**+?+**?*?%?%%%?#SS?**?%S%%+
@****%#***%?***?????*%?*?%%?+?%?;;*+;:;+;++;+***?***+????*+*?**%?*+*%+
@?****?*+**?******?*?%;,+*++++*?*+;+;+,,,;:::+;;?++*******+**;:**+:++;
@**++***??****+*+*?*??*;+?**++???*+*;+:;;+++;+++;;*++++*????;;*??*+?+;

6) Repeat Exercise 5 chanting the mantra twice per side for 3 minutes.

7) Continue chanting Har Har Whaa-hay Guroo as you proceed through the following postures. Each is done for 30 seconds.

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S%#S@@@@
@@@@@@@@@@@@@@@@@@@@@@#+:,:*S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S@S%@@@@
@@@@@@@@@@@@@@@@@@@@@%:.:+;,;*S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@%:,;%%??++*S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@:,;S?*??%???@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@:,S##S%###%*#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@*+%S??%%?%S?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@#@%S###S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@#?+*%S%SSS%*;:+%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@#%?**+++++,,,:::::.,::+%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@S;:,:+:,..,,.......,..,,.;;+S@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@S,..,;:,....,:.,:+++:..;;,;,+:S@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@:.,.,:,...,+%?;????S+,.:+:?,;+;%@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@+..,;:;,...*??+++*%??:.,:+:*,,:,,*@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@%....,++...:%**???%?*;,.:::;+,.,.,:*@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@:.....;*,,:???**##S:....;;,+*+,..:+;+#@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@?..,,;;:?;???????%*:..,,;,:;+%;::.,,:;;%#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@,...,+?%%?%??S?+;:,...;+++:;;@#?+.,,;*?**%##@@@@@@@@@@@@@@@@@
@@@@@@@@#**+*%SSSSSS%S?,,..,,..;*++,+?@@@@??S#?****?#@@@@@@@@@@@@@@@@@
@@@@@@@@@@?S#@@@###%S;.....,:,.;*;+::S@@@@@@@@#%%***?#@@@@@@@@@@@@@@@@
@@@@@@@@@@?SS#@@##S*+......,;:.:?*+;;?@@@@@@@@@@@?*???S@@@@@@@@@@@@@@@
@@@@@@@@@@??#@@@##*;,......,+:,:*?*;;S@@@@@@@@@@@@#??**%#@@@@@@@@@@@@@
@@@@@@@@@@@#@@@@@%;,,.......,,,,:**+??@@@@@@@@@@@@@@#%%??S@@@@@@@@@@@@
@@@@@@@@@@@@@@@#*;;:,,......,,:;+?*+*:+%S####@@@@@@@@@@@S%#@@@@@@@@@@@
@@@@@@#S?*+++;;;:,.,,......,,:++;;,.,....,,,,,;;+%#S%%S###%S#S#SS@@@@@
##S%+,:,,,....;**++;;;;:,,.......,...........,...,;*???%?S#%S%S###SS@@
#+:.,,:;;+;;:++;;;;;+?S#%+::+;;;:,..............,.:;+?%%%SSS@@@S%%*?%S
%..,::;;;:..,,,,,,:;;;*?%:,,:,,,.............,,,,.:;+????%####%%*?*%%#
%.,::,:;::;::,.....,:,,,,..,.....,,,:,,:::::;;++++?%%%%S%SSSS%*%??%%?S
S++;;;+*+++::,....,:,,,....::,::,,,,,..,.,,,,,::*###%%%%S?****:;***++%
%+****+:.............,.......+S****+++++++++**+%%SSS%?%:*:;*+?+++++*+%
S+****?**+:,:::;;+*++++++;::;+*+;;*+;++;++***???*%%?**;,,:;:::*****?+%
S;*******??*????;**?++?***:.::+,,;;;+;;;,++*+********+;;:;+++++*;+**;%
%:;+++***;;::+:,;;+;++**?*;,,;+:;;*;:***:++*+**??????***+;+:++*****?*S

a) Place the right hand on the heart and tap the ground with the left hand.

b) Continue with both arms as in Exercise 4.

c) Repeat 7a.

d) Repeat 7b

e) Repeat 7a.

This is a brain exercise which strengthens the electromagnetic field. The upper arm motion is said to bring youthfulness and the motion of the lower arm, or striking arm, brings you energy.

Page 17

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@S?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@#%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@@@@@@#S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@@@@##%?%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@#%?????S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@S?+,,,:;?#@@@@@@@@S%?*?%S##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@?,........:*%#%%%%+,.....,,,::::;+*?#@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@S;:,..,...,:+%#S;,..................,;*%#@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@%%+:;;+;;;*+?@*...................,,+,,;*S@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@#?*;++**??*S,.....,,...,,.,,,.,,,.,.,,,,;%@@@@@@@@@@@@@@@@%
@@@@@@@@@@@@@@#%%%?*??*............::+;:,:,.,...,,,,:+%@@@@@@@@@@@@@@%
@@@@@@@@@@@@@@@@@@@##@;,..,,,.....:?*%;..,,........,,,:+S@@@@@@@@@@@@%
@@@@@@@@@@@@@@@@@@@@@@+,.:;,,,,,,:?*?::;;::,.......,,.,;+S@@@@@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@*:.,,..,.,;??%%::::,,,........,,,:++?#@@@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@%:::;;;,+++%SSS+;++,.....,.......:;;*+S@@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#+;;**;*+:?#S%%:,..,....,:.,:....,?;+?+%@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#;;;::+,,;%%?%?::*+:;,.,*:.,,,,,,:+:*?**?@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#::,,;;+%SS%?%*+?+:;;,.:?:,,...,,;+;+*;??%@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#**??%%?##%?*?*++++;:;;++;;+..,:.;:++*;?%%*@@@@?
@@@@@@@@@@@@@@@@@@@@@@@S*??%%??#S%****++++*+;+*;;,,.,,,+:*+*+%%%S@@@@?
@@@@@@@@@@@@@@@@@@@@@@@S?????*S@@#%*??****+++**:,.....,,,**++%?@@@@@@?
@#@@@@@@@@@@@@@@@@@@@@@%???%%?@@@@@#S*******??,.....,,,:;****?*@@@@@@?
#@@@@@@@@@@@@@@@@@@@@@%%??%S??#@@@@@@#%?*?**%;..,,,,:,,,;++**%*S@@@@@*
@@@@@@@@@@@@@@@@@@@@@@???%@%?S@@@@@@@@@@S%**%+;::,,,:,:,:;**+%?%@@@@@*
@@@@@@@@@@@@@@@@@@@@@S%*S#@%S@@@@@@@@@@@@@#??++++;:;:,,,+*?*????#@@@@*
@@@@@@@@@@@@@@@@@@@@@##S@@SS@@@@@@@@@@@@@@@S?****;;:,:;*++**?%S?S@@@@+
@@@@@@@@@@@@@@@@@@@@@%%#@#?#@@@@@@@@@@@@@@@@@S?**+::?+?+:;*+*?%%#@@@@;
@@@@@@@@@@@@@@@@@@@@@%%S@#?S@@@@@@@@@@@@@@@@@@#**?+*;+*;;+*?S*?%@@@@@;
@@@@@@@@@@@@@@@@@@@@@*%%@%?S#@@@@@@@@@@@@@@@@@@*?*+;:++;+;+?S%*#@@@@@;
@@@@@@@@@@@@@@@@@@@@@%##@*%@@@@@@@@@@@@@@@@@@@#?*+++;;;;;;?%?S*@@@@@@;
@@@@@@@@@@@@@@@@@@@@%S@S@%SS%%%?S%%%SS###@@@@@%?++*****;+?S*?%?@@@@@@;
@@@@@@@@@@@@@@@@@@@@?%%#S??%+?*?%+%+?*?%*??%%S??*+++*;++?*+;%*S@@@@@@;
#?S%?SSS%S%S%%S@S%#%#%%#?*@+++?%?;;%;+?%?SS%??%*;;;;::;?%+,*%+#@@@@@@;
%;S??+?**??**?*#?S?%%?S@S@#::,+*+?;%?;***#@S*S#%:,,,,,?*;:,??*@@@@@@@;
%*#?*+S%???%?*+*?%+??%@@#@#+*%%;:;+??+*+?%#%?*%*+.,:+%S;;++***@####?#;
%%SS%%?S#?%?*%?*%?SS+##S***S*?%;+*****S%S%S%**%%*+:.::::;;+;:%@@@##S#;
???SS#S?#%#S?%%*SS???@%??%%S+S%,.,;:,,;*:+;:;*%*S+?+,,;;**;::#@S@@@##;
%?%%+%??#@%#@@@S%??%#@@@@@@++%S,........,,..:;+:?%+?*::*:..+#@@@SS#%#;
???????S#@#??#@@SS%#@@#S#S;,**S:....,,,,:,,,,;;**??;*?+*++%%@#@@S%#?S;
?*+%??%?%#@@SSS#%?#@@@S@%;;;*?*;....,,.,,,,.,,+*?+;:;*???%%S@@@@##@%S;
?;**%*?*#SSSSS?%SS@@@@S?%+;:*+:,............,,.;*:,:;%*%%?*@@@#S%S#?S;
?%?S+;?S%?+??%?*%#??*%%%#??*?;:,,,,,,,,,,,,:;+;+*++++%*;*?*?%S##%@%?S;
?+?%?*?S??*?*?%?%%****?*+;??*?*::;+*+****+%***?+***???%**S?+?@#SSSS*#;
?*?+SS%%SS?%?%???***+*??*++?%+*;++*++*+;*;%+:;*+*?+%??S%S???*%*+%%S+#;
S%?%%S%%%%?%%%%%%%%%%%%%%%%%%%%%%%%?%%?%%?%?%?%%%%?%?%%%S%%%?%%%%?%%S:

#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@##@@@@@@@@@@@@@@@@@@@@@@@@#%+;:.:+?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@%?@@@@@@@@@@@@@@@@@@@@@@#+,...,:;*?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@##@@@@@@@@@@@@@@@@@@@@@%,.....,;;?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@S,,:..,++*?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@S+%***%#@%S@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@S###S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#SS#@@@@
#@@@@@@@@@@@@@@@@@@@@@@S*;,.,:*#@@@@@@@@@@@@@@@@@@@@@@@@@####S%%?*@@@@
#@@@@@@@@@@@@@@@@@@@@S*,....,:++S@@@@#S@@@@#S%??%???%?*?%%%##S##SS@@@@
#@@@@@@@@@@@@@@@@@S*:........,,,:?S@@S*#@@S%**?*?*??%%S#@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@S;,...............,;%#@@@@@@@#####@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@#+................,,:+++*%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@S:..........,,,,::;++++:,;*??%S###@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@?,...........:,,.:**++;;+????%SSS?%%???S#@@@@@@@@@@@@@@@@@
#@@@@@@@@@@?..............:;,;*???*S@@##@@@@##SS?****?%S#@@@@@@@@@@@@@
#@@@@@@@@@%,.......,.....,;;+;*?%??#@@@@@@@@@@#S?***????%%?%SS#@@@@@@@
#@@@@@@@@S,.......:,.,,,;?**++????*#@@@@@@@@@@@@##SSSSSS%#SSS%%SSSS@@@
#@@@@@@@#:.....,:,...:;;+*+;**?*#?*S@@@@@@@@@@@@@@@@@@@@@@@@@@S@###@@@
@@@@@@@@+....:;:.....*;::;**?***%?*#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@#,.,;?+,.,,.:+?,;;:****:?%??@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@?.:*?;..:;;;+**;*;:+**:,?%?%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@#####%,;+:..,;++++*+:;;+;+:.;*%%S@@@@@@@@@@@@@#SSS#%%###@@@@@@@@@@@@
@?*****%;,,..:;++++*?:,+:::,.,+*@@#@@@@#@@@@#@@#????S%%S#####S#SS@@##@
#?%**%?%S+,.,:**;+**?,,;,,...:;+@@@@@@@@@@@@@#@#S%???????S%%%%?%%?####
#*%?%%%%S%?*+++++?%@;:.......;;+#SSSS%#@@SS?*???*?+?***+?%??*%%S#S@?S#
S;*+?*%**+**?+**%%?S;+**+:,,:;**S%?*?*+?S?+**?+++*++********??*?****+S
S::;++**?*?**++*;;+*+?%*SSS#S?%%***+;:*+;?**%?*++++*****+**??**???%?*%
#;;+?**??????***;+?**+*??S%S%%*?***?*++*****?%%?*???%*?*??*%%?%%*?%?*S

@#####@@#@@@@@@@@@@@@@@@@@@@@@@@@@@@#@####@@@@@##@@@@@@@@@@@@@@@@@@@@@
@@@@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@@
@@@@#?%%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@?%@S%@@@@
@@@@@@#???S@@@@@@@@@@@@@@@@@@@@%++%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@#%?S@@@@@@@@@@@@@@@@@;.;;::%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@%+?%#@@@@@@@@@@@@@;,*?%S*;S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@S+;**%@@@@@@@@@@@,*#%*##+?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@#%++**%@@@@@@@@@%%*?S###S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@S+,,*%S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@?;*,;+?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@?,;,,::*%S#@@@@@##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@S:.....,:*:++?**+;*?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*.....,,.,,,,:;;,..:;*@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@%,..............,,...:%@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@?.............,,;,....:%@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@S.............,;+:,....,*%#@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@S.............:*?+;,,,,,,:?%%@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@%...........,;+?*@#%?*;:+?%S%%#@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@?...........,;***@@@@@##@@S##S%%#@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@?...........,;???@@@@@@@@@@@@@@S%%#@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@*..........,;+*?#@@@@@@@@@@@@@@@#%??#@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@;.........,;++??%@@@@@@@@@@@@@@@@@@?*?S@@@@@@#
@@@@@@@@@@@@@@@@@@#SSSS%,.........,:+***+?S###@@@@@@@@@@@@@@#S%S@@@@@#
@@@@@##@@@##@@S*+:,,..,::::,,.....,,::,,..,,,:;;?S@###@@@@@@@@@@@@@@@#
S%%?*?*******;..,,,,,,::;+++??;,,:..,:,.........,:*S%?????%%SS##@@@@@#
**???***+****,...,,.....,:+++??,,:,.....,,..,,...:+??*?****?%%%?#@@@@#
**+??***++***+;:,..,,.....::,...,....,,:;:::::,:++??**??**??%?SS#@@@@#
***++*++*******++;::::,,::::::::;+**+++;+;::::+S%?%????%??%?%?%%%%?%%S

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S%#S@@@@
@@@@@@@@@@@@@@@@@@@@@@#+:,:*S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S@S%@@@@
@@@@@@@@@@@@@@@@@@@@@%:.:+;,;*S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@%:,;%%??++*S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@:,;S?*??%???@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@:,S##S%###%*#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@*+%S??%%?%S?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@#@%S###S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@#?+*%S%SSS%*;:+%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@#%?**+++++,,,:::::.,::+%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@S;:,:+:,..,,.......,..,,.;;+S@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@S,..,;:,....,:.,:+++:..;;,;,+:S@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@:.,.,:,...,+%?;????S+,.:+:?,;+;%@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@+..,;:;,...*??+++*%??:.,:+:*,,:,,*@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@%....,++...:%**???%?*;,.:::;+,.,.,:*@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@:.....;*,,:???**##S:....;;,+*+,..:+;+#@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@?..,,;;:?;???????%*:..,,;,:;+%;::.,,:;;%#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@,...,+?%%?%??S?+;:,...;+++:;;@#?+.,,;*?**%##@@@@@@@@@@@@@@@@@
@@@@@@@@#**+*%SSSSSS%S?,,..,,..;*++,+?@@@@??S#?****?#@@@@@@@@@@@@@@@@@
@@@@@@@@@@?S#@@@###%S;.....,:,.;*;+::S@@@@@@@@#%%***?#@@@@@@@@@@@@@@@@
@@@@@@@@@@?SS#@@##S*+......,;:.:?*+;;?@@@@@@@@@@@?*???S@@@@@@@@@@@@@@@
@@@@@@@@@@??#@@@##*;,......,+:,:*?*;;S@@@@@@@@@@@@#??**%#@@@@@@@@@@@@@
@@@@@@@@@@@#@@@@@%;,,.......,,,,:**+??@@@@@@@@@@@@@@#%%??S@@@@@@@@@@@@
@@@@@@@@@@@@@@@#*;;:,,......,,:;+?*+*:+%S####@@@@@@@@@@@S%#@@@@@@@@@@@
@@@@@@#S?*+++;;;:,.,,......,,:++;;,.,....,,,,,;;+%#S%%S###%S#S#SS@@@@@
##S%+,:,,,....;**++;;;;:,,.......,...........,...,;*???%?S#%S%S###SS@@
#+:.,,:;;+;;:++;;;;;+?S#%+::+;;;:,..............,.:;+?%%%SSS@@@S%%*?%S
%..,::;;;:..,,,,,,:;;;*?%:,,:,,,.............,,,,.:;+????%####%%*?*%%#
%.,::,:;::;::,.....,:,,,,..,.....,,,:,,:::::;;++++?%%%%S%SSSS%*%??%%?S
S++;;;+*+++::,....,:,,,....::,::,,,,,..,.,,,,,::*###%%%%S?****:;***++%
%+****+:.............,.......+S****+++++++++**+%%SSS%?%:*:;*+?+++++*+%
S+****?**+:,:::;;+*++++++;::;+*+;;*+;++;++***???*%%?**;,,:;:::*****?+%
S;*******??*????;**?++?***:.::+,,;;;+;;;,++*+********+;;:;+++++*;+**;%
%:;+++***;;::+:,;;+;++**?*;,,;+:;;*;:***:++*+**??????***+;+:++*****?*S

8) Sit in Easy Pose. Extend the arms straight in front parallel to the ground, hands in fists. Powerfully move both hands alternately 30 degrees above parallel and 30 degrees below parallel. Move like a fast and powerful machine. Begin with Breath of Fire, then substitute the mantra Saa Taa Naa Maa in the Rhythm with the arm movement. Continue for 2 minutes.

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@%+:::+%#@@@@@@@@@@@@@@@@@@@@@@@@@#**#@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@S;,,.,,.;;;#@@@@@@@@@@@@@@@@@@@@@@@#?*#@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@S::,,;%%+.:;;S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@#;,,,?#%@@S;*::@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@?;:,#SS%S#@#*:+%@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@**;%@##?;#@@@?*%@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@S:*%SS#+*@#S#@;?@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@*S??S?%*#%%#@##@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#%?S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@#*?*??*%??#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@*+%*?**%*?S@@@@@@@@@@@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@S*?**?*%**%?#@@@@@@@@%**SS@@#@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@#S?%?%??S%%S?+**%?S%?+++++??+++??S@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@????%%S?*?S%;;,,,:,:,,;+;+,,,,,+++@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@?%*??S%#*:*:;,,,,,.,,::++;+,,.:,,;,+@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@S:S??%#SS?+*+::;,,:;;:;+*+**?%S%;;;*?@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@#,%?%S%S%*+*;+,+:,,+;;+++*?S###@@#**S@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@?;S##??*S;;:*;?+::+;,:+*+%#@@#@@@S;S@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@?:#@S*#%,,,,,,,:;+::++*?S?%#@@@@@*@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@%+?*%?*.,:.,..:+:,:,;?*S?SS@@@#%@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@?;;,,,:,....,;*.,;;%*S@@S@@@#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*,,.,,,.....+?,.,+*;%S#%%?##@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@%,,.,,...,,.**;.,+++?%?%SS%#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*,,.,;,.,;+,:+*.;*;;;%**?*?#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*:;.:+,.:**,.+;,+*;*;%+??*%@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*::,;?;.,**:.,:,*++*+S?%%%#@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*;,.;?;..:+;....?*%*????*??@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@%;,,,+;...,:....;?**;+:;;+*@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@S:,,.,,.......,,,,:;**+,:*+S@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*;,...............,***:,:;++@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@S:,,...........,,,,:***;,,:**@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@#;;::,,,,,,.,,,,;;+;+*****?%*+#@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@S;,,..........,,,,,:::;+**+;+,,,;?%#@@@@@@@@@###%%#
@@@###@#S#@#S%%?**++;::,.............,,:;;:::,;:,,,,,.,;::::+?%%??***%
@???*?S??*;:..,.,;*++++;:,,,,...................,.............,,+**?*S
@**????*;,,......;,+*?;+++;%%%?*;..,....,,,,,:.............,....,:+?*%
@?**;;;:,:::;;+*+*::;;+;::,;?SS%%*::++;;+;,,.,,...................,+*S
@*;,..,;*?*;;:*;+??*;++;**:+??SS%,,.,,...........................,,:+%
@*...,;+*+*+:,,++;++++:;,,,.,,,:;..................................,:%
#*,..;;,:::,:;:+*+++*++*;,;,.......,,.......,,,,,:,,,.:::::::;:;:,;*+%
@?;::;:;:;*;;;,+*++*+***+:,...,.....:,,;;,,,....,,.,..,,,,,,,:;;+%S#%%
#+;*;;;;;,,,.,,;;:;;;+;;;:,...........;##??+*+;::,:,,,,,,,,,,:;%#%#@%S
@*++++;;**:,...,,,,:,,;:,;:,,,,::,:;::*???*;+*+**?S?**???***?%S%??%%?%
@**;?S?*;+***;::;;*??%%????*;?+*;+?*****?**?+*+:;+;;;**?***????%?%*?*?

9) Sit in Easy Pose with hands in Gyan Mudra resting on the knees. Breathe through the nose and gently, experiencing peace and compassion. Meditate and feel healed throughout. Continue healing meditation for 5 to 10 minutes.

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@SS@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#%*?%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@%*#@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@?:..,,;*S@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@#;::++*;,;+%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@+:,:S@##%:+?S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@#+*;S#SS%#@++?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@#;*S@@@*S@@@??@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@??%?%S*#@@@#S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#?*SS@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@@@@@@SS@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@#%**+%S#@@##***??%#@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@S?+;+*;:,,:**+;:;+*+;;**?S@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@*:.,:+,,...........,;,,.,,,+*@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@;...,,,.............,,...,..;+*@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@*...,.................,.,,,,.,?*?@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@%,..,:,,.................::,,.:;;+#@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@S:.,..;?;.................,+,..,,;*?@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@+,.,:::%+....,............,;*;:,::*+S@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@#:..,+**S;...:,.:,.,......::+**:..,:;%@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@*:::;;*?S;,.,;,,:,,,....,.;;*%?%:++***#@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@#?++***S#%;,,;;.,:,,,,,.,::;*?S%@#*+**??S@@@@@@@@@@@@@@
@@@@@@@@@@@@@@S?**+??#@#*?;:+:.,,,,.,,.,+++?%*%@@S;+*?**?@@@@@@@@@@@@@
##@@@@@@@@@@@S#@S?%%S@@@%S;:;,.,..,.,,,:+***%?@@@@????*;*?@@@@@@@@@@@@
SS@@@@@@@@@@##@#SSS?@@@@%?::,.,,......:;+***%S@@@@@%+*???*?@@@@@@@@@@@
##@@@@@@@@@?%?%%%#?@@@@@%,::...,...,,.,:+***?#@@@@@@#*?#S%?%#@@@@@@@@@
@@@@@@@@@@S%?*??%#@@@@@@+:+,..........:;*++?*%#@@@@@@@%*?%S**@@@@@@@@@
@@@@@@@@@S*%?*??S@@@@@S*%***;:;::,::;;;+*+**?S%S#@@@@@@#%?%%?%S@@@@@@@
@@@@@@@@S?*????#@##SS?*******+;:,,:,,::+:+;;+;+****%?%%SSSS%%**%#@@@@@
@?%SS%S?*%???????++;+;****+:,,:,.,....::,,.......,,::;+;;;+%??%**S%S?*
#**%@%%?S%?+;;:::,,:;;*?*??*%?%%+:,,:,,,::,........,..,,:,,,:?*??????*
#*%SS*%?##+,:;;++;+;+?*++**?%%S@#+::*++;:,.................,:+?%???S?*
#?S%*%+%@@**?+::;,,:;:++*+*****?*....,.....................,:+%?%%*#S*
@?%?%#*#@#***;;;::,:,.:;;+;;;++::,.:,...,,,,:,::::::;:+;,,::*%S%???S#*
@?**##%S?%%?+++*+;:;+:,,;;;;;;;,...;:,;+;:::,,,,,::,:,,,,,+%%S???%?SS?
@**?%S@?*???*??***;;,.......,........+%?+***?**+****?*+;*#@@##?%%%??%*
@***??#%*%S?*?????*+;:;++;+++++;+;**;;;+++**+?+**?*?%?%%%?#SS?**?%S%%+
@****%#***%?***?????*%?*?%%?+?%?;;*+;:;+;++;+***?***+????*+*?**%?*+*%+
@?****?*+**?******?*?%;,+*++++*?*+;+;+,,,;:::+;;?++*******+**;:**+:++;
@**++***??****+*+*?*??*;+?**++???*+*;+:;;+++;+++;;*++++*????;;*??*+?+;

Musical Variation: using a version of Dhan Dhan Ram Das Gur openly from the heart.

10) Lie on your back with the arms by the sides, and palms facing up. Deeply relax for 10 minutes.

Page 18

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@S?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@#%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@@@@@@#S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@@@@##%?%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@@#%?????S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@S?+,,,:;?#@@@@@@@@S%?*?%S##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@?,........:*%#%%%%+,.....,,,::::;+*?#@@@@@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@S;:,..,...,:+%#S;,..................,;*%#@@@@@@@@@@@@@@@@@@@@S
@@@@@@@@@%%+:;;+;;;*+?@*...................,,+,,;*S@@@@@@@@@@@@@@@@@@S
@@@@@@@@@@@#?*;++**??*S,.....,,...,,.,,,.,,,.,.,,,,;%@@@@@@@@@@@@@@@@%
@@@@@@@@@@@@@@#%%%?*??*............::+;:,:,.,...,,,,:+%@@@@@@@@@@@@@@%
@@@@@@@@@@@@@@@@@@@##@;,..,,,.....:?*%;..,,........,,,:+S@@@@@@@@@@@@%
@@@@@@@@@@@@@@@@@@@@@@+,.:;,,,,,,:?*?::;;::,.......,,.,;+S@@@@@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@*:.,,..,.,;??%%::::,,,........,,,:++?#@@@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@%:::;;;,+++%SSS+;++,.....,.......:;;*+S@@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#+;;**;*+:?#S%%:,..,....,:.,:....,?;+?+%@@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#;;;::+,,;%%?%?::*+:;,.,*:.,,,,,,:+:*?**?@@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#::,,;;+%SS%?%*+?+:;;,.:?:,,...,,;+;+*;??%@@@@@?
@@@@@@@@@@@@@@@@@@@@@@#**??%%?##%?*?*++++;:;;++;;+..,:.;:++*;?%%*@@@@?
@@@@@@@@@@@@@@@@@@@@@@@S*??%%??#S%****++++*+;+*;;,,.,,,+:*+*+%%%S@@@@?
@@@@@@@@@@@@@@@@@@@@@@@S?????*S@@#%*??****+++**:,.....,,,**++%?@@@@@@?
@#@@@@@@@@@@@@@@@@@@@@@%???%%?@@@@@#S*******??,.....,,,:;****?*@@@@@@?
#@@@@@@@@@@@@@@@@@@@@@%%??%S??#@@@@@@#%?*?**%;..,,,,:,,,;++**%*S@@@@@*
@@@@@@@@@@@@@@@@@@@@@@???%@%?S@@@@@@@@@@S%**%+;::,,,:,:,:;**+%?%@@@@@*
@@@@@@@@@@@@@@@@@@@@@S%*S#@%S@@@@@@@@@@@@@#??++++;:;:,,,+*?*????#@@@@*
@@@@@@@@@@@@@@@@@@@@@##S@@SS@@@@@@@@@@@@@@@S?****;;:,:;*++**?%S?S@@@@+
@@@@@@@@@@@@@@@@@@@@@%%#@#?#@@@@@@@@@@@@@@@@@S?**+::?+?+:;*+*?%%#@@@@;
@@@@@@@@@@@@@@@@@@@@@%%S@#?S@@@@@@@@@@@@@@@@@@#**?+*;+*;;+*?S*?%@@@@@;
@@@@@@@@@@@@@@@@@@@@@*%%@%?S#@@@@@@@@@@@@@@@@@@*?*+;:++;+;+?S%*#@@@@@;
@@@@@@@@@@@@@@@@@@@@@%##@*%@@@@@@@@@@@@@@@@@@@#?*+++;;;;;;?%?S*@@@@@@;
@@@@@@@@@@@@@@@@@@@@%S@S@%SS%%%?S%%%SS###@@@@@%?++*****;+?S*?%?@@@@@@;
@@@@@@@@@@@@@@@@@@@@?%%#S??%+?*?%+%+?*?%*??%%S??*+++*;++?*+;%*S@@@@@@;
#?S%?SSS%S%S%%S@S%#%#%%#?*@+++?%?;;%;+?%?SS%??%*;;;;::;?%+,*%+#@@@@@@;
%;S??+?**??**?*#?S?%%?S@S@#::,+*+?;%?;***#@S*S#%:,,,,,?*;:,??*@@@@@@@;
%*#?*+S%???%?*+*?%+??%@@#@#+*%%;:;+??+*+?%#%?*%*+.,:+%S;;++***@####?#;
%%SS%%?S#?%?*%?*%?SS+##S***S*?%;+*****S%S%S%**%%*+:.::::;;+;:%@@@##S#;
???SS#S?#%#S?%%*SS???@%??%%S+S%,.,;:,,;*:+;:;*%*S+?+,,;;**;::#@S@@@##;
%?%%+%??#@%#@@@S%??%#@@@@@@++%S,........,,..:;+:?%+?*::*:..+#@@@SS#%#;
???????S#@#??#@@SS%#@@#S#S;,**S:....,,,,:,,,,;;**??;*?+*++%%@#@@S%#?S;
?*+%??%?%#@@SSS#%?#@@@S@%;;;*?*;....,,.,,,,.,,+*?+;:;*???%%S@@@@##@%S;
?;**%*?*#SSSSS?%SS@@@@S?%+;:*+:,............,,.;*:,:;%*%%?*@@@#S%S#?S;
?%?S+;?S%?+??%?*%#??*%%%#??*?;:,,,,,,,,,,,,:;+;+*++++%*;*?*?%S##%@%?S;
?+?%?*?S??*?*?%?%%****?*+;??*?*::;+*+****+%***?+***???%**S?+?@#SSSS*#;
?*?+SS%%SS?%?%???***+*??*++?%+*;++*++*+;*;%+:;*+*?+%??S%S???*%*+%%S+#;
S%?%%S%%%%?%%%%%%%%%%%%%%%%%%%%%%%%?%%?%%?%?%?%%%%?%?%%%S%%%?%%%%?%%S:

#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@##@@@@@@@@@@@@@@@@@@@@@@@@#%+;:.:+?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@%?@@@@@@@@@@@@@@@@@@@@@@#+,...,:;*?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@##@@@@@@@@@@@@@@@@@@@@@%,.....,;;?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@S,,:..,++*?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@S+%***%#@%S@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@S###S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#SS#@@@@
#@@@@@@@@@@@@@@@@@@@@@@S*;,.,:*#@@@@@@@@@@@@@@@@@@@@@@@@@####S%%?*@@@@
#@@@@@@@@@@@@@@@@@@@@S*,....,:++S@@@@#S@@@@#S%??%???%?*?%%%##S##SS@@@@
#@@@@@@@@@@@@@@@@@S*:........,,,:?S@@S*#@@S%**?*?*??%%S#@@@@@@@@@@@@@@
#@@@@@@@@@@@@@@@S;,...............,;%#@@@@@@@#####@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@@#+................,,:+++*%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@@S:..........,,,,::;++++:,;*??%S###@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@@@@@@?,...........:,,.:**++;;+????%SSS?%%???S#@@@@@@@@@@@@@@@@@
#@@@@@@@@@@?..............:;,;*???*S@@##@@@@##SS?****?%S#@@@@@@@@@@@@@
#@@@@@@@@@%,.......,.....,;;+;*?%??#@@@@@@@@@@#S?***????%%?%SS#@@@@@@@
#@@@@@@@@S,.......:,.,,,;?**++????*#@@@@@@@@@@@@##SSSSSS%#SSS%%SSSS@@@
#@@@@@@@#:.....,:,...:;;+*+;**?*#?*S@@@@@@@@@@@@@@@@@@@@@@@@@@S@###@@@
@@@@@@@@+....:;:.....*;::;**?***%?*#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
#@@@@@@#,.,;?+,.,,.:+?,;;:****:?%??@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@?.:*?;..:;;;+**;*;:+**:,?%?%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@#####%,;+:..,;++++*+:;;+;+:.;*%%S@@@@@@@@@@@@@#SSS#%%###@@@@@@@@@@@@
@?*****%;,,..:;++++*?:,+:::,.,+*@@#@@@@#@@@@#@@#????S%%S#####S#SS@@##@
#?%**%?%S+,.,:**;+**?,,;,,...:;+@@@@@@@@@@@@@#@#S%???????S%%%%?%%?####
#*%?%%%%S%?*+++++?%@;:.......;;+#SSSS%#@@SS?*???*?+?***+?%??*%%S#S@?S#
S;*+?*%**+**?+**%%?S;+**+:,,:;**S%?*?*+?S?+**?+++*++********??*?****+S
S::;++**?*?**++*;;+*+?%*SSS#S?%%***+;:*+;?**%?*++++*****+**??**???%?*%
#;;+?**??????***;+?**+*??S%S%%*?***?*++*****?%%?*???%*?*??*%%?%%*?%?*S

@#####@@#@@@@@@@@@@@@@@@@@@@@@@@@@@@#@####@@@@@##@@@@@@@@@@@@@@@@@@@@@
@@@@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@@
@@@@#?%%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@?%@S%@@@@
@@@@@@#???S@@@@@@@@@@@@@@@@@@@@%++%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@#%?S@@@@@@@@@@@@@@@@@;.;;::%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@%+?%#@@@@@@@@@@@@@;,*?%S*;S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@S+;**%@@@@@@@@@@@,*#%*##+?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@#%++**%@@@@@@@@@%%*?S###S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@S+,,*%S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@?;*,;+?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@?,;,,::*%S#@@@@@##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@S:.....,:*:++?**+;*?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*.....,,.,,,,:;;,..:;*@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@%,..............,,...:%@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@?.............,,;,....:%@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@S.............,;+:,....,*%#@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@S.............:*?+;,,,,,,:?%%@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@%...........,;+?*@#%?*;:+?%S%%#@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@?...........,;***@@@@@##@@S##S%%#@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@?...........,;???@@@@@@@@@@@@@@S%%#@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@*..........,;+*?#@@@@@@@@@@@@@@@#%??#@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@;.........,;++??%@@@@@@@@@@@@@@@@@@?*?S@@@@@@#
@@@@@@@@@@@@@@@@@@#SSSS%,.........,:+***+?S###@@@@@@@@@@@@@@#S%S@@@@@#
@@@@@##@@@##@@S*+:,,..,::::,,.....,,::,,..,,,:;;?S@###@@@@@@@@@@@@@@@#
S%%?*?*******;..,,,,,,::;+++??;,,:..,:,.........,:*S%?????%%SS##@@@@@#
**???***+****,...,,.....,:+++??,,:,.....,,..,,...:+??*?****?%%%?#@@@@#
**+??***++***+;:,..,,.....::,...,....,,:;:::::,:++??**??**??%?SS#@@@@#
***++*++*******++;::::,,::::::::;+**+++;+;::::+S%?%????%??%?%?%%%%?%%S

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S%#S@@@@
@@@@@@@@@@@@@@@@@@@@@@#+:,:*S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S@S%@@@@
@@@@@@@@@@@@@@@@@@@@@%:.:+;,;*S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@%:,;%%??++*S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@:,;S?*??%???@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@:,S##S%###%*#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@*+%S??%%?%S?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@#@%S###S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@#?+*%S%SSS%*;:+%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@#%?**+++++,,,:::::.,::+%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@S;:,:+:,..,,.......,..,,.;;+S@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@S,..,;:,....,:.,:+++:..;;,;,+:S@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@:.,.,:,...,+%?;????S+,.:+:?,;+;%@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@+..,;:;,...*??+++*%??:.,:+:*,,:,,*@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@%....,++...:%**???%?*;,.:::;+,.,.,:*@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@:.....;*,,:???**##S:....;;,+*+,..:+;+#@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@?..,,;;:?;???????%*:..,,;,:;+%;::.,,:;;%#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@,...,+?%%?%??S?+;:,...;+++:;;@#?+.,,;*?**%##@@@@@@@@@@@@@@@@@
@@@@@@@@#**+*%SSSSSS%S?,,..,,..;*++,+?@@@@??S#?****?#@@@@@@@@@@@@@@@@@
@@@@@@@@@@?S#@@@###%S;.....,:,.;*;+::S@@@@@@@@#%%***?#@@@@@@@@@@@@@@@@
@@@@@@@@@@?SS#@@##S*+......,;:.:?*+;;?@@@@@@@@@@@?*???S@@@@@@@@@@@@@@@
@@@@@@@@@@??#@@@##*;,......,+:,:*?*;;S@@@@@@@@@@@@#??**%#@@@@@@@@@@@@@
@@@@@@@@@@@#@@@@@%;,,.......,,,,:**+??@@@@@@@@@@@@@@#%%??S@@@@@@@@@@@@
@@@@@@@@@@@@@@@#*;;:,,......,,:;+?*+*:+%S####@@@@@@@@@@@S%#@@@@@@@@@@@
@@@@@@#S?*+++;;;:,.,,......,,:++;;,.,....,,,,,;;+%#S%%S###%S#S#SS@@@@@
##S%+,:,,,....;**++;;;;:,,.......,...........,...,;*???%?S#%S%S###SS@@
#+:.,,:;;+;;:++;;;;;+?S#%+::+;;;:,..............,.:;+?%%%SSS@@@S%%*?%S
%..,::;;;:..,,,,,,:;;;*?%:,,:,,,.............,,,,.:;+????%####%%*?*%%#
%.,::,:;::;::,.....,:,,,,..,.....,,,:,,:::::;;++++?%%%%S%SSSS%*%??%%?S
S++;;;+*+++::,....,:,,,....::,::,,,,,..,.,,,,,::*###%%%%S?****:;***++%
%+****+:.............,.......+S****+++++++++**+%%SSS%?%:*:;*+?+++++*+%
S+****?**+:,:::;;+*++++++;::;+*+;;*+;++;++***???*%%?**;,,:;:::*****?+%
S;*******??*????;**?++?***:.::+,,;;;+;;;,++*+********+;;:;+++++*;+**;%
%:;+++***;;::+:,;;+;++**?*;,,;+:;;*;:***:++*+**??????***+;+:++*****?*S

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@%+:::+%#@@@@@@@@@@@@@@@@@@@@@@@@@#**#@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@S;,,.,,.;;;#@@@@@@@@@@@@@@@@@@@@@@@#?*#@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@S::,,;%%+.:;;S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@#;,,,?#%@@S;*::@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@?;:,#SS%S#@#*:+%@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@**;%@##?;#@@@?*%@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@S:*%SS#+*@#S#@;?@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@*S??S?%*#%%#@##@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#%?S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@#*?*??*%??#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@*+%*?**%*?S@@@@@@@@@@@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@S*?**?*%**%?#@@@@@@@@%**SS@@#@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@#S?%?%??S%%S?+**%?S%?+++++??+++??S@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@????%%S?*?S%;;,,,:,:,,;+;+,,,,,+++@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@?%*??S%#*:*:;,,,,,.,,::++;+,,.:,,;,+@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@S:S??%#SS?+*+::;,,:;;:;+*+**?%S%;;;*?@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@#,%?%S%S%*+*;+,+:,,+;;+++*?S###@@#**S@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@?;S##??*S;;:*;?+::+;,:+*+%#@@#@@@S;S@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@?:#@S*#%,,,,,,,:;+::++*?S?%#@@@@@*@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@%+?*%?*.,:.,..:+:,:,;?*S?SS@@@#%@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@?;;,,,:,....,;*.,;;%*S@@S@@@#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*,,.,,,.....+?,.,+*;%S#%%?##@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@%,,.,,...,,.**;.,+++?%?%SS%#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*,,.,;,.,;+,:+*.;*;;;%**?*?#@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*:;.:+,.:**,.+;,+*;*;%+??*%@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*::,;?;.,**:.,:,*++*+S?%%%#@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*;,.;?;..:+;....?*%*????*??@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@%;,,,+;...,:....;?**;+:;;+*@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@S:,,.,,.......,,,,:;**+,:*+S@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@*;,...............,***:,:;++@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@S:,,...........,,,,:***;,,:**@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@#;;::,,,,,,.,,,,;;+;+*****?%*+#@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@S;,,..........,,,,,:::;+**+;+,,,;?%#@@@@@@@@@###%%#
@@@###@#S#@#S%%?**++;::,.............,,:;;:::,;:,,,,,.,;::::+?%%??***%
@???*?S??*;:..,.,;*++++;:,,,,...................,.............,,+**?*S
@**????*;,,......;,+*?;+++;%%%?*;..,....,,,,,:.............,....,:+?*%
@?**;;;:,:::;;+*+*::;;+;::,;?SS%%*::++;;+;,,.,,...................,+*S
@*;,..,;*?*;;:*;+??*;++;**:+??SS%,,.,,...........................,,:+%
@*...,;+*+*+:,,++;++++:;,,,.,,,:;..................................,:%
#*,..;;,:::,:;:+*+++*++*;,;,.......,,.......,,,,,:,,,.:::::::;:;:,;*+%
@?;::;:;:;*;;;,+*++*+***+:,...,.....:,,;;,,,....,,.,..,,,,,,,:;;+%S#%%
#+;*;;;;;,,,.,,;;:;;;+;;;:,...........;##??+*+;::,:,,,,,,,,,,:;%#%#@%S
@*++++;;**:,...,,,,:,,;:,;:,,,,::,:;::*???*;+*+**?S?**???***?%S%??%%?%
@**;?S?*;+***;::;;*??%%????*;?+*;+?*****?**?+*+:;+;;;**?***????%?%*?*?

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@SS@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#%*?%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@%*#@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@?:..,,;*S@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@#;::++*;,;+%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@+:,:S@##%:+?S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@#+*;S#SS%#@++?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@#;*S@@@*S@@@??@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@??%?%S*#@@@#S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#?*SS@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@@@@@@@SS@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@#%**+%S#@@##***??%#@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@S?+;+*;:,,:**+;:;+*+;;**?S@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@*:.,:+,,...........,;,,.,,,+*@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@;...,,,.............,,...,..;+*@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@*...,.................,.,,,,.,?*?@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@%,..,:,,.................::,,.:;;+#@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@S:.,..;?;.................,+,..,,;*?@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@+,.,:::%+....,............,;*;:,::*+S@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@#:..,+**S;...:,.:,.,......::+**:..,:;%@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@*:::;;*?S;,.,;,,:,,,....,.;;*%?%:++***#@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@#?++***S#%;,,;;.,:,,,,,.,::;*?S%@#*+**??S@@@@@@@@@@@@@@
@@@@@@@@@@@@@@S?**+??#@#*?;:+:.,,,,.,,.,+++?%*%@@S;+*?**?@@@@@@@@@@@@@
##@@@@@@@@@@@S#@S?%%S@@@%S;:;,.,..,.,,,:+***%?@@@@????*;*?@@@@@@@@@@@@
SS@@@@@@@@@@##@#SSS?@@@@%?::,.,,......:;+***%S@@@@@%+*???*?@@@@@@@@@@@
##@@@@@@@@@?%?%%%#?@@@@@%,::...,...,,.,:+***?#@@@@@@#*?#S%?%#@@@@@@@@@
@@@@@@@@@@S%?*??%#@@@@@@+:+,..........:;*++?*%#@@@@@@@%*?%S**@@@@@@@@@
@@@@@@@@@S*%?*??S@@@@@S*%***;:;::,::;;;+*+**?S%S#@@@@@@#%?%%?%S@@@@@@@
@@@@@@@@S?*????#@##SS?*******+;:,,:,,::+:+;;+;+****%?%%SSSS%%**%#@@@@@
@?%SS%S?*%???????++;+;****+:,,:,.,....::,,.......,,::;+;;;+%??%**S%S?*
#**%@%%?S%?+;;:::,,:;;*?*??*%?%%+:,,:,,,::,........,..,,:,,,:?*??????*
#*%SS*%?##+,:;;++;+;+?*++**?%%S@#+::*++;:,.................,:+?%???S?*
#?S%*%+%@@**?+::;,,:;:++*+*****?*....,.....................,:+%?%%*#S*
@?%?%#*#@#***;;;::,:,.:;;+;;;++::,.:,...,,,,:,::::::;:+;,,::*%S%???S#*
@?**##%S?%%?+++*+;:;+:,,;;;;;;;,...;:,;+;:::,,,,,::,:,,,,,+%%S???%?SS?
@**?%S@?*???*??***;;,.......,........+%?+***?**+****?*+;*#@@##?%%%??%*
@***??#%*%S?*?????*+;:;++;+++++;+;**;;;+++**+?+**?*?%?%%%?#SS?**?%S%%+
@****%#***%?***?????*%?*?%%?+?%?;;*+;:;+;++;+***?***+????*+*?**%?*+*%+
@?****?*+**?******?*?%;,+*++++*?*+;+;+,,,;:::+;;?++*******+**;:**+:++;
@**++***??****+*+*?*??*;+?**++???*+*;+:;;+++;+++;;*++++*????;;*??*+?+;

Comments: Stress is endemic in our society. It can never be completely avoided, so its negative effects must be counteracted in the body. One of the victims of chronic stress is the endocrine system. these glands are charged with adjusting the chemical balance in the blood and, in turn, the experience of well-being. Chronic fatigue and attempts to self-medicate using caffeine are often signs that stress has led to poor adrenal function.

This kriya is beneficial in strengthening the adrenal glands and relieving the long- term effects of stress. The adrenal glands play a very important role in the overall health of the body, mind, and spirit. They produce hormones that control the body's automatic functions of breath rate, heartbeat, and digestion and determine whether the body is relaxed or alert.

This set of exercises strengthens the adrenal glands, improves digestion, balances the nervous system and the brain's hemispheres, helps alleviate fear, and invigorates the body.

Yogi Bhajan

Page 19

Kundalini Yoga for disease resistance and heart helper (from Sadhana Guidelines)

1. Sit in easy pose. Interlace the fingers of both hands. Press the thumb tips together. Put this hand lock with palms up in the lap. Apply mul bandh by contracting and pulling up the rectum, pulling in the navel point, and lifting up the sex organ. Chant “God and me, me and God are one". With each cycle of the mantra, pull up the locks a little tighter. Continue for 3 minutes.

..............,::,,...................................................
............,,::::::..................................................
...........,:,::,,:;:.................................................
...........,::,,,,,,:,................................................
............,:,,,,,,,,................................................
.............:;,,,::;:................................................
..............::...:;:................................................
...............;,,,,:,...............,,,,,,,,,,,,.....................
............,:::.,,+:,,..,,,,,,,;:,,,,,,,,,,,,:;,,....................
..........,,,,,:,,.,;,,,,,,,,,.,;;.......,,::,:;,,:,..................
.........:,..,,,,::,+.:;,,.....,;:.......,,,,,,.:,.,,,,...............
...,,,,,:,...+:...,;;.,:,,.....,;:.,,,,,.....,:,.,,...,:..............
........,,...:......,..,,,.....,;:..,,,,.....,,...,,...,,.............
........,,...,........,:.,,.,,,,::,,,....,,.,,,...:.....,,............
........,,...:........:;:,;,.....,,,,,,,,,,::;....,,.....,,...........
........:,...,........:;+,:;....,::....,,,,,,,........,;:::;:,........
........:,...,,......,:,;::;,...,:,.......,,,,:,,....,++;::::+;.......
.........,,,,:;:,,,,,::,:..,...................,,,,,:+:,,....;;.......
.........,:;:,.::::::::;+::;::;+;::,,,.....,,,,,...,+*.......:,.......
.........::;+;:,,;+:::;+;;;,,::;;::..,,,;;;::,:::,..,:.......,,.......
........:+;;;;;+?+:;;;%?+:,,........,:,;;;*+;::;;:...:........:.......
........,;:,..,,::+*:::;:..,,,,,,,,,,,,;::;*+:::;;...:........,.......
........,::.........,,,:;;:,,,,........:;:;:::::;,....................
.........,:,,,.....,,,,,,...............:%%,;,:+:.....................
............,:,,,,,,,,..................,#@*;**%,.....................
........................................:#@@@@@#:,....................
.....................................,,,,*@@@@@*,,:::.....,,,.........
...................................::,....:?%?+.....,:,..,:,,.........
..................................,;,.,;,....,........:,..,,,.........
..................................,:,,,;.....,,....,;,,:...,..........
.......................,,,,,,,,,,:,..:;;.....,.....,?;,,:,,,,,,,,.....
.......................,,,,,,,,,,:..,;?:....:,.....:%,.,;;,.,,,,,.....
................................,...,*S;..,:,......,;:,,:;+:..........
...............................,:,,..:+,.,,:,.......,,:,,+;::,........
...............................,;;;..;::,,,;,.....,,:..,,..,::,,......
...............................,,....++:,,,,...,,:::::,,,,,,..,:,::,..
...............................,,...:+:,::,,,,:::::;+::;++;++;:,,,++:.
...............................,,...;+:;;:;;;;;::::,:;+;;;++;;:,:,;:,.
...............................,,,,,;:::::;;;;;::::*+:,....,....,,....
...............................:;:,;;,,:::::,::,,,,,.........,,,,.....
..............................,::++:.,*;,,,,,,,,,,,:::,,,,,,,,,,......
..............................,++*+,;;+,....,+;:,,,:,,................
...............................,::,..,.,..,,;+,,,.....................
................................,,,,,,,,,,,,..........................
..................................,,,.................................
...........................................,,,........................
.............................,,::,,.....,:;;:;:,......................
...........................,:,,,.,:,...,:::,,::;,.....................
...........................,;,,,,.,,,..::,,::,:++.....................
...........................;;:,::::;,..,;::,:::,:,....................
...........................+;:;;;+*,....,;::,,::;:....................
...........................,;;;;;+:.......:;;..:+:....................
............................:;;;;:........,:;,::;,,......,............
.........................,,,::,..::,,...,,,:,,.,;:,:,..,:,,...........
.......................,:,,,..,,,,,,,,,,,..,,,:,:;..:...,,,...........
......................,,,,,,.........,::....::,,;:.,,....,............
.....................,:.,*:.....:+:..;::....*,..,,.,;,................
............,,,,,,,::;,..:.....,++;..;:,:..,;..,:..,;:,,,,,,,,........
...................,,:...:....,::::.,;:.,,..:..,..,::.................
....................,,..,:,,,,*:::..;,+,,****;....::,.................
....................,,..:;:,,,?%+,..*+*;:;%+++:,,:+,..................
....................,:.,:;:,,,,:,...*S*;:,+::;:::::;:,,::,,,::,,,.....
..............,,,:::,:,,;*:,.......,++,:.,+::+,,,,++:::;;:++*;:,,:,...
.............:,.,,,,:;;**:,,.......,,:;++,*+;;...,::;*+;;:,,,....,,...
.............,,....;::;*+;,...........+?:,:,.;;;;:;;+:......,,,,:,....
..............:;:,:::;;:::,...........::;:,;,;:++::,:;:;:::,,,,,......
..............,,,,;:+:;:,............,,:;.::::,...+:;:,,..............
...................,,,,,,,,,,,,,,,,,,,,.,,;*;+,+:::,..................
..........................................,:;;::,,....................

2) Sit in easy pose with the hands in Gyan mudra resting on the knees. Inhale deeply, and exhale slowly and completely without dropping the rib cage. Hold your breath out and pump the stomach in and out. When you cannot pump anymore, take another breath and continue for 3 minutes.

3) Sit in easy pose. Bring the left arm to the back of the torso, bend at the elbow and stretch the left hand toward the right shoulder. The palm faces away from the body. Inhale deeply, and exhale completely. Hold your breath out as long as you can. Apply Mula Bandha. Then inhale and repeat the cycle. Continue for 3 to 5 minutes.

4) Sit in any comfortable meditation posture.

Meditate on the regular energetic flow of the breath.

Feel your radiance and light.

COMMENTS:

The first exercise improves your health by invigorating the first chakra and elimination. It promotes calmness and disease resistance. The third chakra, endurance, and nerve strength are stimulated by Exercise 2. Exercise 3 strengthens the heart and increases circulation above the diaphragm. Three repetitions of this kriya is a very effective practice.

Page 20

......................................................................
........................,;+**???%???**;,..............................
....................:;*??**;:::,,,::;+*%%*:...........................
...............++:,:*+:,................:*%?;.........................
..............,S?S#*......................,+S%,.......................
...............+%,;S:.......................,?#:......................
.......;*??;....%+.+S,........................?%......................
......,%@S@:....+?..?%,.......................:%......................
.....:S?,,+.....+*..,*%,....................;**S;:....................
....:#+.........+?.;:.S?....................,S@%*:....................
...,S?..........+?.*??%;......,+**??????*+;:.,:.......................
...;#,..........+?..**,......,?+:,,,,,,::;+*?+,..............,,,,.....
...*%...........*?.,S;.......;%.............,**+*?***????**++**+*S:...
...*?..........:S%;:#;.......*%...,:............;+,,,,,,,,.....,;S,...
...;S,........,S+:+*S*.......+S...,+*:.......+;:*?+**?%+,,:*?++*?:....
...,S+........+@*:..?%.......:#,....,+?*+++++?**++:,..;??*?+,,,.......
....:S;......,#;,,..?%.......,#;......:#+,,,..........................
.....:%+.....*S.....;#,.......%*.......:S,............................
......,*+....S*......S*.......;%........*?............................
........:;:.,#:......;%?+;:,...%:.......,S;...........................
..........,.,#;........,;;+***;*?........:S,..........................
.............*%..............,:+#;........*?..........................
.............,?%:...............*%.........%+.........................
...............;%?;,............:S.........,%;........................
.................:+??*+;,.......;%..........:S:.......................
....................,:;*??*+;:,.?*...........;%,......................
.........................,,:;+*?#:............%,......................
...............................:S,..,,.:;;+;;;%,......................
...............................:S..,;;++++?%S?,.......................
...............................,S,........,,+%,.......................
..............,;;:.............,S,..........;S*.......................
..............,+S;.............,S,.........:?;S;......................
...............*+..............,S,......;+*+,,%%+.....................
...............,,..............+*......,*%**+,,?S?,...................
.......................,:;++;:;?;..........,?S+:%*S:..................
....................,+*++:*%+;%#*...........;+S+*?+S:.................
...................:%;+:...:..,;?,......,;;:;*S?+%;;S,................
...................?;.+:;.......+:.......:;;+*?%:,?;?+................
..................,?..:,*;,,;,.;*:.............,,.,+%S,...............
.................;%+.,,,;?**+,.;:;++****+:::;+;,....*@+...............
.................+S+%#S#SSS%%S%S#S?;::::+***++???***%%,...............
..................,:;:,:;;;;;;::::+*?*++**?***????%%%,................
.....................................,,,,......,,,::,.................
......................................................................
......................................................................

....................................................,,,,..............
..............................................:;*?%?***??;............
..........................................,;*?%?+;:,,..,:%?...........
......................................,;*%%?+:...........,%+..........
...................................:+%S%*:,...............:%,.........
...............................,:+?S?+,.....,,.............?,.........
...........................,,:+?S?+:........;+;:...........?,.........
......................,:;*?%S%%?:...........*S;,..........+?..........
...................:;*????+;;;:..........:++*%,.......,.,?@*..........
...............:;+????*;,.............:;**:,.?+.....;?*?%+:%?:........
..............;%%%?+;,.............,;**;,...;+,.....,;+*??;,;%:.......
.........,,;*SS#*:.....,,::::::::;**;,.....,%:..........,;#S,;?.......
.....:;*?S##S*::*:;;+*+**?*+;;;;:;;::+++++.;?............:?*+:%;......
....+%S%?+;,.,:+*+;;:,,,........:**+;+#*;+*?;............*;:S+*%,.....
...;?*+....:+*;,...............:*:+...,,..:+;...........,?,,?..:*.....
..:%,;+..,**:...,:,,:..........*,.+**......*;..........;??,:?,..+*....
.,%;,%;.:?;.....;%**%;.......;*+...:*;,;,.**,..........,:;;**....++...
.;#*?S.+*,......,;::,:......;%:,,,,,:*+;:;?++;;+;:,..............,?,..
.,:,,*;*....................,;;;;;:;;;;::;::;+;;++***++++*++++++;;*:..
.....:?+......................................,,,,,,::::::::::::::,...
......................................................................

......................................................................
..............................;+++:...................................
..............................*%;+?%:.................................
...............................+S,.;%;................................
................................*?..:%?;..............................
................................,%;...;?*:............................
.................................:%:...,**............................
..................................;%:.,SS,............................
...................................;S:.+S,............................
....................................*S,.+?............................
.....................................??,:%?:..........................
.....................................,%*;:+%,.........................
......................................%+..:%;.........................
.....................................,%*,..,*;........................
.....................................,*.....:%........................
.....................................;?.....,?........................
.....................................:?.....,?,.......................
.....................................,S:.....*+.......................
......................................?;.....:%.......................
......................................;?.....,?,......................
......................................;?......*+......................
.....................................,%:......,?*.....................
.....................................,?.........?;....................
......................................+;........:%,...................
......................................,?:........+*...................
.......................................:*.........*;..................
........................................+;........,%+.................
........................................,?:........,*+................
.........................................;%,........,?*...............
..........................................?*.........,+*,.............
......................................,;+;+?...........:?:............
...................................:;++:,.,:............;?............
................................:++;:,..................++............
.............................,;*+:.........+,.....,,,:;;%:............
.......................,::;;+*+,..........,?+,;;+*+*;;;:?:............
...................,:;++;::,,,.........,:+;+?,,,,,.....:%?............
................,;**+:,..............:;+;,.;?......+*+*+;%+...........
..............:**;:...............:;*+,....*?......:;**;,,**,.........
...........,;*#*.........,:;:,,:++;:,.....,%;.........,:++.+*.........
......,;::+*+,:%+:;+*****+;:;**++;+;**;;;.*+............,*;*%,........
.....:%*;::..;+*?+;,,,,,,.....,*+;:,*?::?*S;...........,,;*+*%,.......
.....+%...,+?+:..............,%;:?.......+%,...........+;+:,;??,......
....,%;..+?;,.....,:,,::,....;*.,**,.....**........,:;;%;+?,..*?......
....+#+.*?,.......?%?*S*%,.;?*;...,**;*,:S;,,,......,::;;;;,..,%;.....
....+@;*?,........%*?*%*S,,S:......,++;.,;%****;,..............+?.....
....,%*S,.........,:,,::,..;***??**?**????S???%S#S?+;::;;;;;++**:.....
......;+:.....................,,,,,,,,,,,,,::::+++*?S%%%+;:*++:.......
.....................................................,::..............
......................................................................

......................................................................
.................................,;+;,................................
..............................;*%?*;+%*,..............................
............................:?**++;:::*%*:............................
...........................,S+.,,:;;;:.+SS;...........................
...........................:S:.,.......:#*S,..........................
...........................*?,;*?:.::+;;S,?+..........................
...........................%?.;*?,;?*%+:S,?;..........................
...........................;%+,,::;S:::%?.*;..........................
............................,S;.;++*,,S%+;?;..........................
.............................+%,:??;,*%*?;++..........................
..............................*%;;,..*%??:,?,.........................
.............................,**++:.,%??**.+*.........................
.......,,::;;;;;:::,,...,:+*?S%,....,%;?+*.,%;,,,,::,,................
.....,+*+;;;;;***%**?%%%%?%?+?S%*+++;+*?;*.,+**+*?%%%?**++;::.........
.....+?.........,?,.,%:,,,%S%?%%:,,::+*???+:+**???;:,,,,,,:;+*,.......
.....;%:........,++,:%;;:;%%%%?,,.,;+..:,...;%,.,+...........**.......
......:?+,...:+*??*++;;;:;:;+*??*?%%*.,+::;;+S+;:S:..........;%.......
........;**;,,,,,,............:S@#?**%S%+*+;?#+;*?+**+;;..,:+%:.......
.........,:+?*+;:,..............:?%?%**S.:+.+#,......,:;;+**;,........
.............,:;+**:,.............:;:.:S,;?.+#:..,:;+**+;:,...........
..................:+*;;,..............,S;;%,+#;:+*+;:,................
.....................,%:...............+?,S:*%%?:.....................
......................**................?+*;+S#;......................
........,**;..........;?................,*?%:##,......................
........:%%%..........,?,................,%%:SS,......................
........,+*:...........;+.................;S+#S,......................
.......................:?..................*S#*.......................
.......................:?..................;+%*.......................
.......................,*....................+?.......................
............,,,,:;;;++++%:,..................:%;::,,,,,,,,............
......,:;+**+****?+;;;;;;+*+;:,,,.,,,:;+?;:;+,;***?*****+****+:.......
.....;%?;;,,,,,:;;;;;;;:,..,:;+++;;+++;:;%%%%?*********+;:.,::+*:.....
....,S;......:;::::::::;++*+;,.......;*?S**;::,,,,,,,,,,::.....,?:....
....,S:...................,;+*%?*++?%?:,?,......................:*....
.....;*:.....................:?+%S;:*;.........................,;;....
......,*+:,..................,..*+*?S#*++;.................,,:++;.....
........:+***+*;:..,,,,........:S,..:;*?%%******+;;;;:++*++**+:,......
...........,,:?#S?%SS%%*********%****+:;::;;;+++++*??*?#%,,...........
...............:;;;;;::::::;;;;:,,:;;+*?**++**+;;;;;++*?+.............
......................................................................
......................................................................

..................................,,,.................................
................................;?*+??:...............................
...............................*%:..,%?.,,,...........................
..............................+%.....:,,;;+;++:,......................
.............................,S;............,:;+*:....................
.............................;%.,**.......::....;S:...................
.............................?;.*%,......,+%%+...?;...................
.............................%,:%,.......,;*#*...:?,..................
............................:?.%;....,+*??++:....,%;..................
.........,+*.**+.+%,........+*;%.....*%,,:.....,+?S:..................
.........,+S,S;S:S%%.......,%:+?.....+%........,+?%,..................
..........,*.+*;+;:*:......+*.,%+.....**;,........*%,.................
..........................,%:..:#,.....:%:.......;*%,.................
..........................+?,.,?%,......,,.....:??:...................
.........................:%:..,%:..............:S:....................
.........................?+...,+;,........,;;;*%;.....................
........................+%,;..+?++*+,....,%*;::,......................
.......................:%:*+,+*...,;?*:.:S+...........................
......................:%*?;:*;.......:??S*............................
.....................:S??;++,..........:*?*;,.........................
....................:S?%**,...............:+**+;,.....................
...................:S?%?:....................,:+*+;:,,................
..................:S+*;:.........................,:;+++++;:...........
.................,S+?,.................................,,:+*+,........
.................%+++......................................,;%;.......
................+%.*,........................................;#,......
...............;#;.*;........................................,#,......
..............,#*..;*.......................................,%*.......
.............,%?..,?:.........,:;++**++++++%+;;;+;;;:::::;+??+........
.............;S,..,+..........;++*+;:,,,,,??:::;;;+++***S*#*,.........
............,%;...............:+;,.......:S:............+%;...........
............*?................,,.........?+...........................
...........;%,..........................,%,...........................
..........;S:...........................,?,...........................
.........;S:............................:?.....,,,,,,.................
........;S:............................;%%*?****??**?*;...............
.......:S:...........................:*+,..,:,,.....,,+?,.............
......,S;.........................,+*+,..:+?+..........**.............
......**...,::,,,.............,::*?+..:+**;............:%.............
.....,%,....,:;;;;++++****;,..;;??,.;*+:..............,%+.............
.....++....,::,:::;:;+*?%?*?***;#+;+;:,::,,,,,,,,..,,;*;..............
.....?:....,:::;;:::,:,,....,:::;:;;;;;;;::;++++***+?%+;,.............
.....*;.........................................,,,..,:+*+,...........
.....;?.................................................,+?,..........
......?+..................................................;%,.........
......,S?..................................................%:.........
.......:%?+:,.............................................;?,.........
.........,;*??*;;::,.....................................+?,..........
.............,;;++*??*++;:,............................:?+............
....................,,,;+*?**++*++****+++++;;:::::::;+**,.............
..........................,,::::::;::::::::::;++++;:::,...............
......................................................................
......................................................................

.................................,,,..................................
...............................:*?*%?:................................
..............................:%??S%?S+;;;;+::,.......................
..............................%%?%:,;+::,,::;+**+,....................
.............................:%%#:;?;..........,*%,...................
.............................+?S*+?,.......,,,..:*;...................
.............................??S+S,.......,,;;+%*,?;..................
.............................?+S**.......,::;*S*..,%;.................
................,.,,,.......,%+S*?.....,+**+*+:...+#?.................
...........,*?,??;?*%:......,S;%;S,....**.,,,....:%#+.................
...........,;%:%**S*%+.......%:**+?....;?,.........:%,................
............,:.;;,;;;,.......;%:%:**,...;*++.......,%+................
..............................;?**.+*,....:+.....,;%;,................
...............................**%:.;?,..........,+*..................
.............................,;?;?;..%;........,,;%;..................
...........................:+?+:+?,,+?,.....,;*++*;...................
.........................,*S?*+++:+*;+?:...:?+,.......................
........................;?S?;;++**?*;+%S+:+*,.........................
.......................:??;;*+;,...,:::::;%+:.........................
......................,?*+++,..............:**;,......................
......................*?+;*..................,;++;:,..................
.....................:S?*+......................,:;+*+;:,.............
.....................?S*;...........................,,:+++*+:,........
....................;#+,.................................,:;***;,.....
....................%+........................................,;?,....
...................;+.......,,::,,..............................**....
...................*,....:;;***+++++;:,.........................?+....
..................+*.....,,.....,,:;+*?%?**+++;;,,,,,,,,,,....:?+.....
...............,*?S*..,,,;+;++;;++;;:;;;;:,,??;+;;+++*%#%;,:+*?:......
.............,+S*:,,..,,.:,,...........+:..:%,........,+***+;,........
............,%?:....................,;??,.,%:.........................
...........;%+..................,:;**+:...?;..,.......................
.........,*?:.............,:;;+**+;,.....+%+**?***+:..................
........:?+........,,:;+****+;:,........+?+?S+,,,,;%:.................
......,**,....,;;+***;;;,,.............+*:;:;:.....+*.................
......??...,:++;::,..................,+?,..........;%.................
.....,#*:..,:,....................,;*?+...........:?;.................
.....;?;**;::,...........,,,,,:;+**+:,.,,,,:,,,,:?S%*;,...............
.....%;..,:;;,........:++**+++?**++*+*********+%SS;,:+?*,.............
....,S+++;;,.......,+**;,....:;;;:,,,,,........,,,,...,+?;............
....+%..,,,,.......;+,..................................:?;...........
....+%...................................................:S,..........
....,S;..................................................,#;..........
.....+S:.................................................;?,..........
......;%+..............................................,+*,...........
.......,?%;,.................................,:,,;;;;+**+,............
.........:??+;:::,,.................,,,:;+**?*????++;:,...............
...........,:;+****?****??********?%**?**+;:,.........................
...................,,,,:::,,,,,,,,,,..................................
......................................................................

......................................................................
....,,...................,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;,,,..
..;;;%;;+:::::::::::::::;:::::;;::::::::;;:::::::::::::::::::+;;+;;*,.
..**?%;;*::;+:;+:+;::;::+::+:;+:;+:::;::;;::;:::;::+;:::;:::;;*+:++*,.
..+*??+:+::*?:**;?+::+;:;,;*:;*:++::;+::;::;*::;*::*+::+;::::;;;:::+..
...,,;....:?+:?+;?:,;+,..,+*:**,++,,+;,...,+;.,*+:;*:.:+:.............
..........,;:,;:;;,,,.....,;::+;::,.........::,:;:;:,,,...............
..........:;;:;:;:::;,....,;;::;;::,........;;;;;::::::...............
......................................................................

.....................,,:;;+*+;;;......................................
..................,;;;;::,,,,,;?:....................::,;,:;:.........
..............,:;;;:,..........,;*;:,,..............,****??;;.........
..........,:;;;:,................;*:;;+;;;;:,........,::+:;;:.........
.......:;;;:,.....................+;;+:.,,,;?,........................
....,;+;,............,;:,.........:*,*+;,...++:+*+;:,:;;:,,,,.........
...;+,............,:;+**+;:.......,?,,:;....+%???***?*++?+++*;:;;.....
.,+*+;:,,.......,,.,,,..,;**;,.....+*,%+...,%S?***+:,,*++?***;+*+*:;:.
.;?:::::,..............,:,,:*;;,....*+;,,:;?;;+:;+*::++++**+++;:+:;+:.
.+;:;;;::,,:;;;;;;+;;;:::;*?;::,.....,:;;::,.....,::;::::,............
.*,...,;**+;:,......,,,,,,:,:;+**,....*,..............................
.;*,..,,,,.....................:?+;::;:...............................
..;?+,.........................;+,:::,................................
...,;++;:,.............,:;++:;++,.....................................
......,::;;;;++++*+;;++*??*+;:,.......................................
...........,,,,,,,,,,.................................................

...............,:;;,..................................................
..............+?*;;++;,...............................................
.............**++:+;+?*...............................................
....:?+.+?..+?:?+*:,,:?,..............................................
....+?%;S%*.%+#%;..+*;S:..............................................
....:+;;:,+.**?%?,.,+?%...............................................
............;??%;.::*%;...............................................
..........,;*S?%+.:*+:................................................
........;+*;:%?+*.:S?*:................,+*+;;;;+:..........,,,,:,.....
.......**,..:?;+?:.+*:*;.............:**S*:,,,,;**+,......,%?;S*%:....
......,?....+*::;%:?;.,?............+?:+*........,;??:....,??*%*%;....
.......?;...+*::?#S%;::?...........,S,.+?...........;%*....,:.,:,.....
......,%?...;?,%:+*:;%,?:..........:%..,%*:...........*?,.............
.....:%+*...+#;;...,%:,%,..........,%...,S?............+?,............
....+S:.?,..;*....;%;.?*...........,%:...,%+............+%,...........
...*?++:+;..:*..:*%%..%:............+*....,#+............+%,..........
..*?....:S,.,?,+%+*?..*+++;:,.......,%,...,%?;....:*.,;++;?*..........
.,S,.....??..%?*:.+*..+:,:;+*+.......%,...:%:%....:#*%?:,,:%*.........
..S;.....:#:.*:,;+?%.,%;:....?*......*:...,%:?...:?#*??;...:#:........
..;%:....,S?:%?*:::S+*?:,..,:%?......?;...;%;%..,%?%:%?:::,,***:......
...:**+;+*#S*%?%?::%+??++++*?+.......%;...+%;S..,%:?;%;*;,,?;.;%......
.....,:**,%%;,S,;;:%;*+,,,,..........?;...:*;S..,?.,+#%%;+%*:.**......
.......%:,?;+.*?...%::%..............*+...:+,%..,*..:S:,?*?+;,;%,.....
......,?**?+?*+S%,;S+;?%:............;?...+*,%,.+*..;?.,%:?**+.%;.....
........,,.;#SS%%S;;:*SS%,...........,?...:%,%,.%:..;?.,%,?*?,.;?.....
............:,;;+;,...,,,.............*;,.*%:%.,%...;?.:?.?;+..+*.....
......................................,**+S*+%.;%...:?,+*,?,...?+.....
.......................................:%;%?+S+%*...,S+%;*::;..*:.....
.......................................,S,+*.%,*%...,%:%+?;?*.,%,.....
.......................................,%,+%;%,;%...;*,S:?+S:.+#,.....
.......................................+?.;S;#:.S:..:*,+*+**,.*?......
.......................................+?*+?.S*;*#:.?%**SS%;*,S;......
........................................,:,,.+%#S##:,,,*?S++;**,......
.............................................,::**+,.....%+?*;........
.........................................................;;S;.........
...........................................................;,.........
......................................................................

.......................................,..............................
......................................+?*:............................
......................................?+:%;...........................
......................................?+.*?...........................
.....................................:%,.?*.:;;::,....................
..............................,,.....?+..+%,,:;+*?*;,.................
............................,+##S*,.:%,.:**,.....,:*%*:...............
..........................,?%+*?;,.,?*.+?:..........,;%*,.............
.........................;S*,......;#:,S:..............+%+............
........................*S;.......+?+;%#,...............,??...........
.......................?#,.......+?,.+S;,:,,..............?%,.........
......................;#:.......**,..,%%*****+:,...........%+.........
......................S+......,*+....:%,....,:+*+,........,;%,........
.....................:#:......?+.....*?..,,:...,;+*:......;#@%,.......
.....................:#:.....*?......?*..,+S+.....:*?;,...,SS:........
.................,...,S+....,%,......?;...,+#+.....,:%?*+;::..........
................*?:...+S,...+%.......*+.....;S?:..,,,%,,:;+*+;,,......
................+?;....+%;..,%;......:?......,?S**???%*+:...,++*+**;..
........................:??:.:*+:....:%.......,%:,.,,,:+S;,::,:,+S@+..
..........,,,,............:**,.,+*;,.,%:.......+%.......:+++;;++**+...
......:+++%%???:,....,;++*+;+;;;;+%?++S;.......,%:....................
.....+?;;,:+;,;***.;?++;:::,,,,.,...,,??,.......+*....................
....+*.:%*......:***:.................:S%;,.....,S:...................
..;??;+**?**%++++?+,....,,..........,,:S?%;......?;...................
.,%;?+:,,,,,:;;;;::,...,+++;,.......+*,?.,,......%;...................
..,:?+:,...........,:..,:;+*?%%+;:,,;?:?.......,+?,...................
....,;+?*++;;;;+**?%?***+++++*??**;;;*+*;;;;;++*;.....................
........,:::::::::,,,,,.................,:;+;:,.......................
......................................................................

Kundalini Yoga for the lymph nodes (From The Kundalini Yoga Workbook)

.................................................::...................
...............................................,?SS%?*:,..............
..........................................,,::;;+;+*;*S+;::,..........
......................................,::;*;*+;;+**,,:;+,:;;+;;;,.....
....................................,+;;,..+++,*??,.;;+%;::;*++:::::..
....................................:?..,;+:,.,+:?..,+*:...,:*;;:,+;..
.................,,:,,,..............;;.,;+;:,:;.*;,:??,:;;;:,,,,;;...
............,,,;;?S%%%+;:,............:;...,::**.,*;:%+:,,.....,+:....
.......,,:;++;++?*+::;+*;;;;:;::,......:+,....,?,++*:%,.......:+,.....
....,:;;::%;;;+;?:+,:;;?;;;;?;;+:;;:....,+:....++**%%?......,;;.......
..:+;:,,:;;:,..,*:::+:?*,,.,:;+,.,,:*,...,;;...:++:%%,.....:+,........
..;*.,;**;,.....;;.+;:+....,:;+++:.:+......;;...+:;+,.....,*,.........
...:+,,.,:;;;;;:+*::;*+;;;;;:,...,;;........+,..+:%;......:+..........
....,;;,......,+;,*.:*:,,,.....,;;,...,,::,.;:..*+;.......*;..........
......,;+:....;;,,%;+,........:+:....,*;%%+.:;..,,.......;?:..........
........,;+:.,+;+.?+*........;;.......,,;;:.:;..........:;;,..........
..........,*:,*,*,+,:.......+:..............::.........:;.+:..........
.......:,,;,*.:;,*+........:+....,;:::;;;;;:+;,,.........,+*::::;:,...
.......++*%;;;.+:%,........*:....+;,,.:+?+:::::::;::;;;::;+*+++**:;+,.
.......,,:,:,*.;:,........,*.....*,....,,,::;;;:,..,:++;;,,........;;.
............,*.,..........;;.....,+;,.........,+;**?;;...........,;+,.
............,*............+:.......:;;;;:,,.....:+,:;;::;+;::::;;;:...
...,,,,:,,,,:?............+;..........,,:+?**?*;+:::,:;;;;;;+??,......
.,++;+++*?;;;;...,:,,:,..,,+;;;;;;;:,....,;+:,,,.,,,,,:,,,,,,::.......
.?:..,:::;::;::,.,:;;;:;+::.......,:+,................................
.;+:,.......,,:;+::;*;*,............+,................................
..,:;::,.......,:;*+?,,.,,,,,..,,,:+;.................................
.....,:;;;+;;;;:;+:::;;;;:::+*?+;::,..................................
.........,*?*;;::::;;:;::;::;**,......................................
...........,,.........................................................

1) Sit down with crossed legs. Place the fingers on the head and close the ears tightly with the thumbs (1A). The palms do not have to touch the head. In this position, turn from one side to the other (1B). Divide the movements into left, center, right, center, and so on. Keep the elbows up (three minutes).

2) Remain seated with legs crossed. Press the pad at the bottom of the little finger in the palm with the thumbs. Bend the elbows and keep the hands close to the shoulders, palms facing you (2A). The chin is retracted and the chest is pushed forward during the exercise. Alternately stretch the arms up and to the side, palms facing you (2B). One hand goes up while the other goes down. Move powerfully. The breathing will become as powerful as with fire breathing. Try to do it so vigorously that it exhausts you (three to four minutes). This exercise stimulates the lymph nodes of the arms and chest.

......................................................................
......................................................................
................................................................,;+,..
..............................................................,*S?+,..
.............................................................:**?,....
............................................:+,.............;*:+......
..........................................,*?*++,.........,;*?+,......
..........................................*+::;*S,.......:+:;?,.......
...............................,,.........+;+;*;S;.....:+;.,*,........
...............................+%,........:+;*:+?;.,:;;;,.:?,.........
...............................;??,........+*+;+?*;;:,..,++,..........
...............................;++*...,;+*?;,,*;S:....,;+:............
...............................,+;*..;*;,,*?;;+:%:...;+:..............
................................?**.*;.....:*%;;++.,*;..,:::;;,.......
................................*;;*;..,;....;;+++.+;...,+**%%+.......
................................;;,*..:*?;...,+??,,?,...,*;;*+:.......
................................:+:::++,,?,...;#;.:?..................
.................................,;::,...?:...::,.,?,.................
...................................,,,,.,*,........;*,::::............
................,+*:............;+++**++++;;:::::;;+*;++:;*,..........
...............;**+*;,..;+,:+..,?,..,::;;;++;:+*+,,.......+:..........
..............;*,:::;*..+?;%%+..:+;:,.....:;?*S+,::,,,,,:;+,..........
..............;+;;*+;%,.;:::,;....:;;;*+++;**:;++*+++?%;:,............
...............*:;+:%%,...............:+::,,,:::::::;;:...............
.....:+........+%++*;?.......:,.......................................
.....:#+,...:+**,,:?.*+,....:S:.......................................
.....,*?%,:*;:??;.;%+;?;;:.?%%,.......................................
......*:*+*,...;%?%*+;+::*:*+;........................................
......;?*%,.::..,+%+**:%::%;+,........................................
......;%+?,.:+...,S?+::*.,%+?,........................................
......,?:,*,+%....++..+;,*++*.........................................
.......:+.:+?*........+?::.+:.........................................
.....,,,;++:*:........,*::;;..........................................
...:++;*+++;;:,......,,*+++;;;,.......................................
..,?,..::;;+++;,..,:++;;;;;;,,*;......................................
...++:......,:;+**?+,........,+;......................................
....:++;::,,,,.*+;++;;;;:;+;;;,.......................................
......,,:+****+?;;;++****?%:..........................................
..................,,,,,,,,............................................
......................................................................

3) Remain seated with legs crossed, place the hands on the knees, palms up. The hands are relaxed but not limp (3A). Inhale through the mouth while lifting the arms. As you inhale, make the sound of deep heavy breathing. The mouth is round and wide open (3B). During the exercise, this sound will sound like the roar of a lion.

......................................................................
....................,;;,..............................................
..................,;+++*:.............................................
.........,,.,,....+;;::,S;................::...................*?,....
.........,*;?*...:+,:,:,??...............,**..................+;?,....
.........,;;;;,..;;:;:+;**,..............++++................,*;+.....
..................;;;*,+:*:..............,*;*.................*?:.....
.................,:*++:+;?:..............:?*;................:*+;.....
.............,;+++*;,,;;;++::...........,?:*;.......;+:......;:;*.....
............,+;,..;?,.;;+:?;+?,.........+*.?:.....;??*?+.....;+,?.....
...........,*:....,**;+**+;:.;?,........++.*;....:%+::;#*....*:.*.....
...........+;..,,...;*+*;+;?,.;+........,?.,*:...?;+,;++%,..;+.;;.....
..........+;..:?:....,:**;*?...++........;+.,+;..+;,*+,**.,++.:+......
.........++..,*+:.....;?;+,%*,..+;........+;..*+..+:*:;;;:*;.,+,......
.......,+;..,+;,+.....,;;,,**;...+;........+;..**;*;.,*;%*,..*:.......
......,+,.,;+:.:;.........,*,;+,..+;........?;..:?*+,+;,*...;+........
....,;?+;?+;...+:..........;;.:**;;%,.......,?,...;***;:+..:*.........
..,+**,+*++;;;;+.,,......,:*?*++??;:+:.......+;....:*+?;:.,?:.,::;:...
..?%?;+,..;;;;;;::;;::,+?%?*+;;;.,+:+?:......,*.....,.,*+.;*..;??%?...
.,%%S?+........,;+;::?*;:.........:*;%+.......?,......,?:.+;..,::::...
..,::,+*;;::,,..;.;*+?+,,,,::::::;+**+:.......?,.......,..+;..........
.......,,::*%??*?+?+;:+*****?%S;::,...........*,..........+:..........
............,:,,,,,,::,,,::::;:...............*,..........+;..........
.....................................,:::::,,,?,........,,*:..,::,....
....................................**++;+***+?+;:,*****+?%??%?*+++,..
...................................,%,....::;;;;;+;;+*??*;:,,,,,..:%..
....................................+*:,......,:+++;??:..........,++..
.....................................,;+;;:,,....;*;*;+*?::;;;;***;...
........................................,,+S**?*+%*;;++*++?SS#*,,.....
...........................................::,,,,,,,,::;;;:;;;,.......
......................................................................

Exhale through the mouth and put your hands on the knees. This exercise may be performed very vigorously. It does not matter that during the exercise the hands do not touch the knees, more important is that they are lifted up to behind the head. The elbows may also bend slightly as the arms are raised (four to five minutes).

" There are a lot of dead cells in the lungs. A lot of mucus remains in the lungs. Then the cleansing system of the lungs does not work properly; the lymph nodes do not do their job properly. If this continues you will eventually develop a disease that cannot be cured. Thousands of years ago people said: when something goes wrong above the navel point, it is usually a permanent problem. Below the navel point, a disease can always be cured."

...................................,..................................
........,.,,................,,:;;;;;+*,...............................
......:??,%?,.........,,:;;;;:::,:;;;;;?:.............................
......;*?**?+.....,:;++;::,,,:;;:,,,:;+S;.................::::,.......
.........,..,..,;+%?;:...,*;;,,,::::::%?...............,+??*,:?+......
.............,**:,,::;?;.,,,:;;;:,,:;++,.......:,::,..;*?**:.:*??:....
...........,;*;..,,,..,?;..;;:;;::+*,........,*S;S??.;?;%;,:+;,.+S:...
.......,:;*+;...,::**,*;*?,;++:,:++,.........,;?;?+*;?,%*++:.,:+*:%;..
..,;++%*+;,......:++++*??*+;,:;++,................,+*,.,%%;:;+;,,;%+..
..,::,S,.......:+;:...,,,.:;*+:,................,;++....,:??;:;;;:+%..
.....,%,.......,......,:;++:................,;*%*:,.......,?S;;:;*%:..
......%:.......,::;;;;;:,.................,;+;*?.....,:.....,:;+**,...
......+?,,,::;++;::,,......................,..,?:....,+:.,,;;;;:,.....
.,,,:;+S*+;;:,.................................,?:....,+*++;,.........
.:;;;:,,........................................,*;:;+;:,.............
................................................,;?*;,................
..............................................,++:,...................
..............................................::......................
......................................................................

4) Stay seated, press the pads at the bottom of the little fingers with the thumbs (4A), and

................................,+*+?:................................
...............................**++:*%;...............................
..............................:%,,,,.*#;..............................
..............................+%;++*:**%..............................
...,,.........................:%:;?;:?*%.........................,....
.:%?+;:;+++;;++;::,............;*+?;*;%;..........,,,:;:::;:,,,;*??+,.
.+SS;;;+#*;:,:::;+;+++;;:::::::;%+,:*+S*+;;;;;;;+++;:;::,,:;?S+++?S%,.
..,,,,,,;*?+;,.......,::::::::+S%.,?*S+::,,,,,,,,....,,::;*?*+::;;:,..
..........,:;+*+;+;;,..........+#*:*?+..........,;*?**+++;:,..........
...............,,,:;+++;,,......*S??;*.......,:+++:,..................
.............,%::*++..,:*S:......;*%,;*.,,:+*+;,......................
............:%#+%+.;,....??........+*;+;;?S+,.........................
............,;*;:*++,....,%:.......,+;,.;?,...........................
..........................;%...........,%:............................
...........................S:..........;S.............................
..........................;?,..........:%.............................
.................;*++*++;;%;,,.,....,..;S;+*??*;+:....................
................;%,.::,;;+???;,:;;;;+;+*?+::,,,,,?;...................
................,?+,.......,;*?+::++S*,.........,*+...................
.................,+**;,.......,+%??:;:::,,::;;++**,...................
....................,;%S?+*+++;%*:+*+++*++%SS+,,......................
......................:+;;++;;++:;+;++;;+++*?;........................
....................................,,................................

put the fingers over the thumbs to make firm fists (4B). Extend the arms up and to the sides, palms facing down (4C). Moving quickly, lower the fists about thirty centimeters (4D), and return them to a horizontal position. Repeat the movement. Then quickly raise the arms to above the head (4E) and lower them again until they are horizontal (4C).

Repeat the movement. Keep the movements separate and rhythmic. Continue this four- part exercise for three minutes: down, down, up, up. " If the movements are done vigorously, they will come naturally. The breath helps you persevere. You will breathe through every pore in your skin. The sympathetic and parasympathetic nervous systems are balanced with each other. If you have always drunk a lot of coffee, this exercise may be difficult for you."

.................................,+?*;,...............................
................................*S?*+*?;..............................
...............................+?:,,:+*%,.............................
..............................:S;+:;+:%#:.............................
..............................,%:;:%+:SS*.............................
...............................;+,+?:?+%?.............................
...............................,S+;:+%;S*.............................
.........................,:;+++?#:..++;??:,,..........................
....................,:;+*+;:,,.,?,..*;;+?+++**;,......................
...............,,;;++;:,,......,*?;+?,,+?:..,;*?*;,...................
...........:;;++;;:,............+%%+*:,?%,......,;+**++:,.............
........,+?;:,.......,:,:::,.....;+,*??;??:,,........,:;;;;,..........
..:;++++%*;::::+*?+++++;;+%S,.......,;S,:%%;++;;::;;:,....:**;,,......
.:#S+++**?*+++::,,,,......,?*........,S?#+,..,,,::;++;+;;;+*?%+*+;*+..
.,*?*+:,...................,%,......,?;:%,.............,,:;;;;**+%S%..
..........:::;;,...........:S:......,?,.++.....................,:;+:..
.........:%??;*+..,,,,.....+*........,,.+*............................
.........:+++++:++++++++*+;S;..,,,,:;:..;?:;;;;+;,....................
...............:S,.:+;+***+;+*+*;;*+::;+;;:,,..,:%:...................
...............:%,.......,+*+;;+;,:+++;,........:%:...................
................;*++;:......,**+*%*:,....,...,;**:....................
..................,:;*%*++;,**;%+++;*;::;*?%*+;,......................
.....................,*++??;;;+;::;+;;;++++?S+........................
....................................,,::::::::........................
......................................................................

......................................................................
...,,............................,:++,.........................,+**;..
.,?%%?;,.......................:??%+SS*......................,+?*%#?..
.,%@*+**++;:,.................,%+;?*+;#*...............,:+*?%?*;;%*,..
...:++*??%;****;:.............,+:+,,;;;S:...........,;*?*;;;*%+*;,....
.......,+?*:..:+**+:..........:?,+:+*+;?+........,+**;:..,%?+,........
.........,:**;,..,:+*+:,......,*+:**,,*+*....,:;*?;,...:**;...........
............,+*+:...,:;++;:,,...?+**,?;+:,:++**;:....:**:.............
...............:+*;,....,:++*++:?++;+*.?*++:,.....,+?+:...............
.................,;?*,.......,:%%+.,*;;+:.......:*%+,.................
....................:**,.......,**:;:;:+:.....,*?+,...................
......................+%;.......,***+,+*,...:**;......................
.......................:%+.......,+:*:?;...*?:........................
........................,%:.........+:%,..,S:.........................
...............,+:*+,....:?,........;;S,..+*..........................
...............+%*%*:.....**........,+?;,.?,..........................
................,,::,.....++..........,;,:*...........................
..........................++.............+;...........................
..........................++.............*:...........................
...............,+*****++;,*+.............%+;***??+,...................
..............,S+,,,+*????%%*:;*+;;;+:,;+?*;:,.,:+?,..................
..............:S,...,:;::;++*+::+++****;:.........?+..................
...............;?;,.........,:%*::*+;,...........;?,..................
................,+***;:,,,....:;%%%,,,,..,,,:;++*+,...................
...................,,?#**???+::**:++;+++++;+%S?:,.....................
.....................:*+**???*++****?*****??%%*.......................
....................................,,:::,,,,,........................
......................................................................

Page 21

......................................................................
.................................,;+;,................................
..............................;*%?*;+%*,..............................
............................:?**++;:::*%*:............................
...........................,S+.,,:;;;:.+SS;...........................
...........................:S:.,.......:#*S,..........................
...........................*?,;*?:.::+;;S,?+..........................
...........................%?.;*?,;?*%+:S,?;..........................
...........................;%+,,::;S:::%?.*;..........................
............................,S;.;++*,,S%+;?;..........................
.............................+%,:??;,*%*?;++..........................
..............................*%;;,..*%??:,?,.........................
.............................,**++:.,%??**.+*.........................
.......,,::;;;;;:::,,...,:+*?S%,....,%;?+*.,%;,,,,::,,................
.....,+*+;;;;;***%**?%%%%?%?+?S%*+++;+*?;*.,+**+*?%%%?**++;::.........
.....+?.........,?,.,%:,,,%S%?%%:,,::+*???+:+**???;:,,,,,,:;+*,.......
.....;%:........,++,:%;;:;%%%%?,,.,;+..:,...;%,.,+...........**.......
......:?+,...:+*??*++;;;:;:;+*??*?%%*.,+::;;+S+;:S:..........;%.......
........;**;,,,,,,............:S@#?**%S%+*+;?#+;*?+**+;;..,:+%:.......
.........,:+?*+;:,..............:?%?%**S.:+.+#,......,:;;+**;,........
.............,:;+**:,.............:;:.:S,;?.+#:..,:;+**+;:,...........
..................:+*;;,..............,S;;%,+#;:+*+;:,................
.....................,%:...............+?,S:*%%?:.....................
......................**................?+*;+S#;......................
........,**;..........;?................,*?%:##,......................
........:%%%..........,?,................,%%:SS,......................
........,+*:...........;+.................;S+#S,......................
.......................:?..................*S#*.......................
.......................:?..................;+%*.......................
.......................,*....................+?.......................
............,,,,:;;;++++%:,..................:%;::,,,,,,,,............
......,:;+**+****?+;;;;;;+*+;:,,,.,,,:;+?;:;+,;***?*****+****+:.......
.....;%?;;,,,,,:;;;;;;;:,..,:;+++;;+++;:;%%%%?*********+;:.,::+*:.....
....,S;......:;::::::::;++*+;,.......;*?S**;::,,,,,,,,,,::.....,?:....
....,S:...................,;+*%?*++?%?:,?,......................:*....
.....;*:.....................:?+%S;:*;.........................,;;....
......,*+:,..................,..*+*?S#*++;.................,,:++;.....
........:+***+*;:..,,,,........:S,..:;*?%%******+;;;;:++*++**+:,......
...........,,:?#S?%SS%%*********%****+:;::;;;+++++*??*?#%,,...........
...............:;;;;;::::::;;;;:,,:;;+*?**++**+;;;;;++*?+.............
......................................................................
......................................................................

..................................,,,.................................
................................;?*+??:...............................
...............................*%:..,%?.,,,...........................
..............................+%.....:,,;;+;++:,......................
.............................,S;............,:;+*:....................
.............................;%.,**.......::....;S:...................
.............................?;.*%,......,+%%+...?;...................
.............................%,:%,.......,;*#*...:?,..................
............................:?.%;....,+*??++:....,%;..................
.........,+*.**+.+%,........+*;%.....*%,,:.....,+?S:..................
.........,+S,S;S:S%%.......,%:+?.....+%........,+?%,..................
..........,*.+*;+;:*:......+*.,%+.....**;,........*%,.................
..........................,%:..:#,.....:%:.......;*%,.................
..........................+?,.,?%,......,,.....:??:...................
.........................:%:..,%:..............:S:....................
.........................?+...,+;,........,;;;*%;.....................
........................+%,;..+?++*+,....,%*;::,......................
.......................:%:*+,+*...,;?*:.:S+...........................
......................:%*?;:*;.......:??S*............................
.....................:S??;++,..........:*?*;,.........................
....................:S?%**,...............:+**+;,.....................
...................:S?%?:....................,:+*+;:,,................
..................:S+*;:.........................,:;+++++;:...........
.................,S+?,.................................,,:+*+,........
.................%+++......................................,;%;.......
................+%.*,........................................;#,......
...............;#;.*;........................................,#,......
..............,#*..;*.......................................,%*.......
.............,%?..,?:.........,:;++**++++++%+;;;+;;;:::::;+??+........
.............;S,..,+..........;++*+;:,,,,,??:::;;;+++***S*#*,.........
............,%;...............:+;,.......:S:............+%;...........
............*?................,,.........?+...........................
...........;%,..........................,%,...........................
..........;S:...........................,?,...........................
.........;S:............................:?.....,,,,,,.................
........;S:............................;%%*?****??**?*;...............
.......:S:...........................:*+,..,:,,.....,,+?,.............
......,S;.........................,+*+,..:+?+..........**.............
......**...,::,,,.............,::*?+..:+**;............:%.............
.....,%,....,:;;;;++++****;,..;;??,.;*+:..............,%+.............
.....++....,::,:::;:;+*?%?*?***;#+;+;:,::,,,,,,,,..,,;*;..............
.....?:....,:::;;:::,:,,....,:::;:;;;;;;;::;++++***+?%+;,.............
.....*;.........................................,,,..,:+*+,...........
.....;?.................................................,+?,..........
......?+..................................................;%,.........
......,S?..................................................%:.........
.......:%?+:,.............................................;?,.........
.........,;*??*;;::,.....................................+?,..........
.............,;;++*??*++;:,............................:?+............
....................,,,;+*?**++*++****+++++;;:::::::;+**,.............
..........................,,::::::;::::::::::;++++;:::,...............
......................................................................
......................................................................

.................................,,,..................................
...............................:*?*%?:................................
..............................:%??S%?S+;;;;+::,.......................
..............................%%?%:,;+::,,::;+**+,....................
.............................:%%#:;?;..........,*%,...................
.............................+?S*+?,.......,,,..:*;...................
.............................??S+S,.......,,;;+%*,?;..................
.............................?+S**.......,::;*S*..,%;.................
................,.,,,.......,%+S*?.....,+**+*+:...+#?.................
...........,*?,??;?*%:......,S;%;S,....**.,,,....:%#+.................
...........,;%:%**S*%+.......%:**+?....;?,.........:%,................
............,:.;;,;;;,.......;%:%:**,...;*++.......,%+................
..............................;?**.+*,....:+.....,;%;,................
...............................**%:.;?,..........,+*..................
.............................,;?;?;..%;........,,;%;..................
...........................:+?+:+?,,+?,.....,;*++*;...................
.........................,*S?*+++:+*;+?:...:?+,.......................
........................;?S?;;++**?*;+%S+:+*,.........................
.......................:??;;*+;,...,:::::;%+:.........................
......................,?*+++,..............:**;,......................
......................*?+;*..................,;++;:,..................
.....................:S?*+......................,:;+*+;:,.............
.....................?S*;...........................,,:+++*+:,........
....................;#+,.................................,:;***;,.....
....................%+........................................,;?,....
...................;+.......,,::,,..............................**....
...................*,....:;;***+++++;:,.........................?+....
..................+*.....,,.....,,:;+*?%?**+++;;,,,,,,,,,,....:?+.....
...............,*?S*..,,,;+;++;;++;;:;;;;:,,??;+;;+++*%#%;,:+*?:......
.............,+S*:,,..,,.:,,...........+:..:%,........,+***+;,........
............,%?:....................,;??,.,%:.........................
...........;%+..................,:;**+:...?;..,.......................
.........,*?:.............,:;;+**+;,.....+%+**?***+:..................
........:?+........,,:;+****+;:,........+?+?S+,,,,;%:.................
......,**,....,;;+***;;;,,.............+*:;:;:.....+*.................
......??...,:++;::,..................,+?,..........;%.................
.....,#*:..,:,....................,;*?+...........:?;.................
.....;?;**;::,...........,,,,,:;+**+:,.,,,,:,,,,:?S%*;,...............
.....%;..,:;;,........:++**+++?**++*+*********+%SS;,:+?*,.............
....,S+++;;,.......,+**;,....:;;;:,,,,,........,,,,...,+?;............
....+%..,,,,.......;+,..................................:?;...........
....+%...................................................:S,..........
....,S;..................................................,#;..........
.....+S:.................................................;?,..........
......;%+..............................................,+*,...........
.......,?%;,.................................,:,,;;;;+**+,............
.........:??+;:::,,.................,,,:;+**?*????++;:,...............
...........,:;+****?****??********?%**?**+;:,.........................
...................,,,,:::,,,,,,,,,,..................................
......................................................................

......................................................................
....,,...................,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;,,,..
..;;;%;;+:::::::::::::::;:::::;;::::::::;;:::::::::::::::::::+;;+;;*,.
..**?%;;*::;+:;+:+;::;::+::+:;+:;+:::;::;;::;:::;::+;:::;:::;;*+:++*,.
..+*??+:+::*?:**;?+::+;:;,;*:;*:++::;+::;::;*::;*::*+::+;::::;;;:::+..
...,,;....:?+:?+;?:,;+,..,+*:**,++,,+;,...,+;.,*+:;*:.:+:.............
..........,;:,;:;;,,,.....,;::+;::,.........::,:;:;:,,,...............
..........:;;:;:;:::;,....,;;::;;::,........;;;;;::::::...............
......................................................................

.....................,,:;;+*+;;;......................................
..................,;;;;::,,,,,;?:....................::,;,:;:.........
..............,:;;;:,..........,;*;:,,..............,****??;;.........
..........,:;;;:,................;*:;;+;;;;:,........,::+:;;:.........
.......:;;;:,.....................+;;+:.,,,;?,........................
....,;+;,............,;:,.........:*,*+;,...++:+*+;:,:;;:,,,,.........
...;+,............,:;+**+;:.......,?,,:;....+%???***?*++?+++*;:;;.....
.,+*+;:,,.......,,.,,,..,;**;,.....+*,%+...,%S?***+:,,*++?***;+*+*:;:.
.;?:::::,..............,:,,:*;;,....*+;,,:;?;;+:;+*::++++**+++;:+:;+:.
.+;:;;;::,,:;;;;;;+;;;:::;*?;::,.....,:;;::,.....,::;::::,............
.*,...,;**+;:,......,,,,,,:,:;+**,....*,..............................
.;*,..,,,,.....................:?+;::;:...............................
..;?+,.........................;+,:::,................................
...,;++;:,.............,:;++:;++,.....................................
......,::;;;;++++*+;;++*??*+;:,.......................................
...........,,,,,,,,,,.................................................

.................................................::...................
...............................................,?SS%?*:,..............
..........................................,,::;;+;+*;*S+;::,..........
......................................,::;*;*+;;+**,,:;+,:;;+;;;,.....
....................................,+;;,..+++,*??,.;;+%;::;*++:::::..
....................................:?..,;+:,.,+:?..,+*:...,:*;;:,+;..
.................,,:,,,..............;;.,;+;:,:;.*;,:??,:;;;:,,,,;;...
............,,,;;?S%%%+;:,............:;...,::**.,*;:%+:,,.....,+:....
.......,,:;++;++?*+::;+*;;;;:;::,......:+,....,?,++*:%,.......:+,.....
....,:;;::%;;;+;?:+,:;;?;;;;?;;+:;;:....,+:....++**%%?......,;;.......
..:+;:,,:;;:,..,*:::+:?*,,.,:;+,.,,:*,...,;;...:++:%%,.....:+,........
..;*.,;**;,.....;;.+;:+....,:;+++:.:+......;;...+:;+,.....,*,.........
...:+,,.,:;;;;;:+*::;*+;;;;;:,...,;;........+,..+:%;......:+..........
....,;;,......,+;,*.:*:,,,.....,;;,...,,::,.;:..*+;.......*;..........
......,;+:....;;,,%;+,........:+:....,*;%%+.:;..,,.......;?:..........
........,;+:.,+;+.?+*........;;.......,,;;:.:;..........:;;,..........
..........,*:,*,*,+,:.......+:..............::.........:;.+:..........
.......:,,;,*.:;,*+........:+....,;:::;;;;;:+;,,.........,+*::::;:,...
.......++*%;;;.+:%,........*:....+;,,.:+?+:::::::;::;;;::;+*+++**:;+,.
.......,,:,:,*.;:,........,*.....*,....,,,::;;;:,..,:++;;,,........;;.
............,*.,..........;;.....,+;,.........,+;**?;;...........,;+,.
............,*............+:.......:;;;;:,,.....:+,:;;::;+;::::;;;:...
...,,,,:,,,,:?............+;..........,,:+?**?*;+:::,:;;;;;;+??,......
.,++;+++*?;;;;...,:,,:,..,,+;;;;;;;:,....,;+:,,,.,,,,,:,,,,,,::.......
.?:..,:::;::;::,.,:;;;:;+::.......,:+,................................
.;+:,.......,,:;+::;*;*,............+,................................
..,:;::,.......,:;*+?,,.,,,,,..,,,:+;.................................
.....,:;;;+;;;;:;+:::;;;;:::+*?+;::,..................................
.........,*?*;;::::;;:;::;::;**,......................................
...........,,.........................................................

......................................................................
......................................................................
................................................................,;+,..
..............................................................,*S?+,..
.............................................................:**?,....
............................................:+,.............;*:+......
..........................................,*?*++,.........,;*?+,......
..........................................*+::;*S,.......:+:;?,.......
...............................,,.........+;+;*;S;.....:+;.,*,........
...............................+%,........:+;*:+?;.,:;;;,.:?,.........
...............................;??,........+*+;+?*;;:,..,++,..........
...............................;++*...,;+*?;,,*;S:....,;+:............
...............................,+;*..;*;,,*?;;+:%:...;+:..............
................................?**.*;.....:*%;;++.,*;..,:::;;,.......
................................*;;*;..,;....;;+++.+;...,+**%%+.......
................................;;,*..:*?;...,+??,,?,...,*;;*+:.......
................................:+:::++,,?,...;#;.:?..................
.................................,;::,...?:...::,.,?,.................
...................................,,,,.,*,........;*,::::............
................,+*:............;+++**++++;;:::::;;+*;++:;*,..........
...............;**+*;,..;+,:+..,?,..,::;;;++;:+*+,,.......+:..........
..............;*,:::;*..+?;%%+..:+;:,.....:;?*S+,::,,,,,:;+,..........
..............;+;;*+;%,.;:::,;....:;;;*+++;**:;++*+++?%;:,............
...............*:;+:%%,...............:+::,,,:::::::;;:...............
.....:+........+%++*;?.......:,.......................................
.....:#+,...:+**,,:?.*+,....:S:.......................................
.....,*?%,:*;:??;.;%+;?;;:.?%%,.......................................
......*:*+*,...;%?%*+;+::*:*+;........................................
......;?*%,.::..,+%+**:%::%;+,........................................
......;%+?,.:+...,S?+::*.,%+?,........................................
......,?:,*,+%....++..+;,*++*.........................................
.......:+.:+?*........+?::.+:.........................................
.....,,,;++:*:........,*::;;..........................................
...:++;*+++;;:,......,,*+++;;;,.......................................
..,?,..::;;+++;,..,:++;;;;;;,,*;......................................
...++:......,:;+**?+,........,+;......................................
....:++;::,,,,.*+;++;;;;:;+;;;,.......................................
......,,:+****+?;;;++****?%:..........................................
..................,,,,,,,,............................................
......................................................................

......................................................................
....................,;;,..............................................
..................,;+++*:.............................................
.........,,.,,....+;;::,S;................::...................*?,....
.........,*;?*...:+,:,:,??...............,**..................+;?,....
.........,;;;;,..;;:;:+;**,..............++++................,*;+.....
..................;;;*,+:*:..............,*;*.................*?:.....
.................,:*++:+;?:..............:?*;................:*+;.....
.............,;+++*;,,;;;++::...........,?:*;.......;+:......;:;*.....
............,+;,..;?,.;;+:?;+?,.........+*.?:.....;??*?+.....;+,?.....
...........,*:....,**;+**+;:.;?,........++.*;....:%+::;#*....*:.*.....
...........+;..,,...;*+*;+;?,.;+........,?.,*:...?;+,;++%,..;+.;;.....
..........+;..:?:....,:**;*?...++........;+.,+;..+;,*+,**.,++.:+......
.........++..,*+:.....;?;+,%*,..+;........+;..*+..+:*:;;;:*;.,+,......
.......,+;..,+;,+.....,;;,,**;...+;........+;..**;*;.,*;%*,..*:.......
......,+,.,;+:.:;.........,*,;+,..+;........?;..:?*+,+;,*...;+........
....,;?+;?+;...+:..........;;.:**;;%,.......,?,...;***;:+..:*.........
..,+**,+*++;;;;+.,,......,:*?*++??;:+:.......+;....:*+?;:.,?:.,::;:...
..?%?;+,..;;;;;;::;;::,+?%?*+;;;.,+:+?:......,*.....,.,*+.;*..;??%?...
.,%%S?+........,;+;::?*;:.........:*;%+.......?,......,?:.+;..,::::...
..,::,+*;;::,,..;.;*+?+,,,,::::::;+**+:.......?,.......,..+;..........
.......,,::*%??*?+?+;:+*****?%S;::,...........*,..........+:..........
............,:,,,,,,::,,,::::;:...............*,..........+;..........
.....................................,:::::,,,?,........,,*:..,::,....
....................................**++;+***+?+;:,*****+?%??%?*+++,..
...................................,%,....::;;;;;+;;+*??*;:,,,,,..:%..
....................................+*:,......,:+++;??:..........,++..
.....................................,;+;;:,,....;*;*;+*?::;;;;***;...
........................................,,+S**?*+%*;;++*++?SS#*,,.....
...........................................::,,,,,,,,::;;;:;;;,.......
......................................................................

...................................,..................................
........,.,,................,,:;;;;;+*,...............................
......:??,%?,.........,,:;;;;:::,:;;;;;?:.............................
......;*?**?+.....,:;++;::,,,:;;:,,,:;+S;.................::::,.......
.........,..,..,;+%?;:...,*;;,,,::::::%?...............,+??*,:?+......
.............,**:,,::;?;.,,,:;;;:,,:;++,.......:,::,..;*?**:.:*??:....
...........,;*;..,,,..,?;..;;:;;::+*,........,*S;S??.;?;%;,:+;,.+S:...
.......,:;*+;...,::**,*;*?,;++:,:++,.........,;?;?+*;?,%*++:.,:+*:%;..
..,;++%*+;,......:++++*??*+;,:;++,................,+*,.,%%;:;+;,,;%+..
..,::,S,.......:+;:...,,,.:;*+:,................,;++....,:??;:;;;:+%..
.....,%,.......,......,:;++:................,;*%*:,.......,?S;;:;*%:..
......%:.......,::;;;;;:,.................,;+;*?.....,:.....,:;+**,...
......+?,,,::;++;::,,......................,..,?:....,+:.,,;;;;:,.....
.,,,:;+S*+;;:,.................................,?:....,+*++;,.........
.:;;;:,,........................................,*;:;+;:,.............
................................................,;?*;,................
..............................................,++:,...................
..............................................::......................
......................................................................

................................,+*+?:................................
...............................**++:*%;...............................
..............................:%,,,,.*#;..............................
..............................+%;++*:**%..............................
...,,.........................:%:;?;:?*%.........................,....
.:%?+;:;+++;;++;::,............;*+?;*;%;..........,,,:;:::;:,,,;*??+,.
.+SS;;;+#*;:,:::;+;+++;;:::::::;%+,:*+S*+;;;;;;;+++;:;::,,:;?S+++?S%,.
..,,,,,,;*?+;,.......,::::::::+S%.,?*S+::,,,,,,,,....,,::;*?*+::;;:,..
..........,:;+*+;+;;,..........+#*:*?+..........,;*?**+++;:,..........
...............,,,:;+++;,,......*S??;*.......,:+++:,..................
.............,%::*++..,:*S:......;*%,;*.,,:+*+;,......................
............:%#+%+.;,....??........+*;+;;?S+,.........................
............,;*;:*++,....,%:.......,+;,.;?,...........................
..........................;%...........,%:............................
...........................S:..........;S.............................
..........................;?,..........:%.............................
.................;*++*++;;%;,,.,....,..;S;+*??*;+:....................
................;%,.::,;;+???;,:;;;;+;+*?+::,,,,,?;...................
................,?+,.......,;*?+::++S*,.........,*+...................
.................,+**;,.......,+%??:;:::,,::;;++**,...................
....................,;%S?+*+++;%*:+*+++*++%SS+,,......................
......................:+;;++;;++:;+;++;;+++*?;........................
....................................,,................................

.................................,+?*;,...............................
................................*S?*+*?;..............................
...............................+?:,,:+*%,.............................
..............................:S;+:;+:%#:.............................
..............................,%:;:%+:SS*.............................
...............................;+,+?:?+%?.............................
...............................,S+;:+%;S*.............................
.........................,:;+++?#:..++;??:,,..........................
....................,:;+*+;:,,.,?,..*;;+?+++**;,......................
...............,,;;++;:,,......,*?;+?,,+?:..,;*?*;,...................
...........:;;++;;:,............+%%+*:,?%,......,;+**++:,.............
........,+?;:,.......,:,:::,.....;+,*??;??:,,........,:;;;;,..........
..:;++++%*;::::+*?+++++;;+%S,.......,;S,:%%;++;;::;;:,....:**;,,......
.:#S+++**?*+++::,,,,......,?*........,S?#+,..,,,::;++;+;;;+*?%+*+;*+..
.,*?*+:,...................,%,......,?;:%,.............,,:;;;;**+%S%..
..........:::;;,...........:S:......,?,.++.....................,:;+:..
.........:%??;*+..,,,,.....+*........,,.+*............................
.........:+++++:++++++++*+;S;..,,,,:;:..;?:;;;;+;,....................
...............:S,.:+;+***+;+*+*;;*+::;+;;:,,..,:%:...................
...............:%,.......,+*+;;+;,:+++;,........:%:...................
................;*++;:......,**+*%*:,....,...,;**:....................
..................,:;*%*++;,**;%+++;*;::;*?%*+;,......................
.....................,*++??;;;+;::;+;;;++++?S+........................
....................................,,::::::::........................
......................................................................

......................................................................
...,,............................,:++,.........................,+**;..
.,?%%?;,.......................:??%+SS*......................,+?*%#?..
.,%@*+**++;:,.................,%+;?*+;#*...............,:+*?%?*;;%*,..
...:++*??%;****;:.............,+:+,,;;;S:...........,;*?*;;;*%+*;,....
.......,+?*:..:+**+:..........:?,+:+*+;?+........,+**;:..,%?+,........
.........,:**;,..,:+*+:,......,*+:**,,*+*....,:;*?;,...:**;...........
............,+*+:...,:;++;:,,...?+**,?;+:,:++**;:....:**:.............
...............:+*;,....,:++*++:?++;+*.?*++:,.....,+?+:...............
.................,;?*,.......,:%%+.,*;;+:.......:*%+,.................
....................:**,.......,**:;:;:+:.....,*?+,...................
......................+%;.......,***+,+*,...:**;......................
.......................:%+.......,+:*:?;...*?:........................
........................,%:.........+:%,..,S:.........................
...............,+:*+,....:?,........;;S,..+*..........................
...............+%*%*:.....**........,+?;,.?,..........................
................,,::,.....++..........,;,:*...........................
..........................++.............+;...........................
..........................++.............*:...........................
...............,+*****++;,*+.............%+;***??+,...................
..............,S+,,,+*????%%*:;*+;;;+:,;+?*;:,.,:+?,..................
..............:S,...,:;::;++*+::+++****;:.........?+..................
...............;?;,.........,:%*::*+;,...........;?,..................
................,+***;:,,,....:;%%%,,,,..,,,:;++*+,...................
...................,,?#**???+::**:++;+++++;+%S?:,.....................
.....................:*+**???*++****?*****??%%*.......................
....................................,,:::,,,,,........................
......................................................................

5) Come on your squat in the frog position, your toes on the ground, heels together, and off the ground. The arms are between the knees (5A). Inhale and lift the buttocks up high, facing the knees (5B). Exhale and return to the starting position, keeping the head straight. Continue this for three to four minutes in this sequence. About one whole movement (two postures) per second. Total 180 - 240 times. The frog pose is good for circulation and can prevent breast cancer.

...............,:;;,..................................................
..............+?*;;++;,...............................................
.............**++:+;+?*...............................................
....:?+.+?..+?:?+*:,,:?,..............................................
....+?%;S%*.%+#%;..+*;S:..............................................
....:+;;:,+.**?%?,.,+?%...............................................
............;??%;.::*%;...............................................
..........,;*S?%+.:*+:................................................
........;+*;:%?+*.:S?*:................,+*+;;;;+:..........,,,,:,.....
.......**,..:?;+?:.+*:*;.............:**S*:,,,,;**+,......,%?;S*%:....
......,?....+*::;%:?;.,?............+?:+*........,;??:....,??*%*%;....
.......?;...+*::?#S%;::?...........,S,.+?...........;%*....,:.,:,.....
......,%?...;?,%:+*:;%,?:..........:%..,%*:...........*?,.............
.....:%+*...+#;;...,%:,%,..........,%...,S?............+?,............
....+S:.?,..;*....;%;.?*...........,%:...,%+............+%,...........
...*?++:+;..:*..:*%%..%:............+*....,#+............+%,..........
..*?....:S,.,?,+%+*?..*+++;:,.......,%,...,%?;....:*.,;++;?*..........
.,S,.....??..%?*:.+*..+:,:;+*+.......%,...:%:%....:#*%?:,,:%*.........
..S;.....:#:.*:,;+?%.,%;:....?*......*:...,%:?...:?#*??;...:#:........
..;%:....,S?:%?*:::S+*?:,..,:%?......?;...;%;%..,%?%:%?:::,,***:......
...:**+;+*#S*%?%?::%+??++++*?+.......%;...+%;S..,%:?;%;*;,,?;.;%......
.....,:**,%%;,S,;;:%;*+,,,,..........?;...:*;S..,?.,+#%%;+%*:.**......
.......%:,?;+.*?...%::%..............*+...:+,%..,*..:S:,?*?+;,;%,.....
......,?**?+?*+S%,;S+;?%:............;?...+*,%,.+*..;?.,%:?**+.%;.....
........,,.;#SS%%S;;:*SS%,...........,?...:%,%,.%:..;?.,%,?*?,.;?.....
............:,;;+;,...,,,.............*;,.*%:%.,%...;?.:?.?;+..+*.....
......................................,**+S*+%.;%...:?,+*,?,...?+.....
.......................................:%;%?+S+%*...,S+%;*::;..*:.....
.......................................,S,+*.%,*%...,%:%+?;?*.,%,.....
.......................................,%,+%;%,;%...;*,S:?+S:.+#,.....
.......................................+?.;S;#:.S:..:*,+*+**,.*?......
.......................................+?*+?.S*;*#:.?%**SS%;*,S;......
........................................,:,,.+%#S##:,,,*?S++;**,......
.............................................,::**+,.....%+?*;........
.........................................................;;S;.........
...........................................................;,.........
......................................................................

.......................................,..............................
......................................+?*:............................
......................................?+:%;...........................
......................................?+.*?...........................
.....................................:%,.?*.:;;::,....................
..............................,,.....?+..+%,,:;+*?*;,.................
............................,+##S*,.:%,.:**,.....,:*%*:...............
..........................,?%+*?;,.,?*.+?:..........,;%*,.............
.........................;S*,......;#:,S:..............+%+............
........................*S;.......+?+;%#,...............,??...........
.......................?#,.......+?,.+S;,:,,..............?%,.........
......................;#:.......**,..,%%*****+:,...........%+.........
......................S+......,*+....:%,....,:+*+,........,;%,........
.....................:#:......?+.....*?..,,:...,;+*:......;#@%,.......
.....................:#:.....*?......?*..,+S+.....:*?;,...,SS:........
.................,...,S+....,%,......?;...,+#+.....,:%?*+;::..........
................*?:...+S,...+%.......*+.....;S?:..,,,%,,:;+*+;,,......
................+?;....+%;..,%;......:?......,?S**???%*+:...,++*+**;..
........................:??:.:*+:....:%.......,%:,.,,,:+S;,::,:,+S@+..
..........,,,,............:**,.,+*;,.,%:.......+%.......:+++;;++**+...
......:+++%%???:,....,;++*+;+;;;;+%?++S;.......,%:....................
.....+?;;,:+;,;***.;?++;:::,,,,.,...,,??,.......+*....................
....+*.:%*......:***:.................:S%;,.....,S:...................
..;??;+**?**%++++?+,....,,..........,,:S?%;......?;...................
.,%;?+:,,,,,:;;;;::,...,+++;,.......+*,?.,,......%;...................
..,:?+:,...........,:..,:;+*?%%+;:,,;?:?.......,+?,...................
....,;+?*++;;;;+**?%?***+++++*??**;;;*+*;;;;;++*;.....................
........,:::::::::,,,,,.................,:;+;:,.......................
......................................................................

6) Lie on the back. Put the hands in the venus grip under the neck. Lift the legs and make cycling movements in the air (6). The feet make large circular movements (three minutes).

......................................................................
........................,;+**???%???**;,..............................
....................:;*??**;:::,,,::;+*%%*:...........................
...............++:,:*+:,................:*%?;.........................
..............,S?S#*......................,+S%,.......................
...............+%,;S:.......................,?#:......................
.......;*??;....%+.+S,........................?%......................
......,%@S@:....+?..?%,.......................:%......................
.....:S?,,+.....+*..,*%,....................;**S;:....................
....:#+.........+?.;:.S?....................,S@%*:....................
...,S?..........+?.*??%;......,+**??????*+;:.,:.......................
...;#,..........+?..**,......,?+:,,,,,,::;+*?+,..............,,,,.....
...*%...........*?.,S;.......;%.............,**+*?***????**++**+*S:...
...*?..........:S%;:#;.......*%...,:............;+,,,,,,,,.....,;S,...
...;S,........,S+:+*S*.......+S...,+*:.......+;:*?+**?%+,,:*?++*?:....
...,S+........+@*:..?%.......:#,....,+?*+++++?**++:,..;??*?+,,,.......
....:S;......,#;,,..?%.......,#;......:#+,,,..........................
.....:%+.....*S.....;#,.......%*.......:S,............................
......,*+....S*......S*.......;%........*?............................
........:;:.,#:......;%?+;:,...%:.......,S;...........................
..........,.,#;........,;;+***;*?........:S,..........................
.............*%..............,:+#;........*?..........................
.............,?%:...............*%.........%+.........................
...............;%?;,............:S.........,%;........................
.................:+??*+;,.......;%..........:S:.......................
....................,:;*??*+;:,.?*...........;%,......................
.........................,,:;+*?#:............%,......................
...............................:S,..,,.:;;+;;;%,......................
...............................:S..,;;++++?%S?,.......................
...............................,S,........,,+%,.......................
..............,;;:.............,S,..........;S*.......................
..............,+S;.............,S,.........:?;S;......................
...............*+..............,S,......;+*+,,%%+.....................
...............,,..............+*......,*%**+,,?S?,...................
.......................,:;++;:;?;..........,?S+:%*S:..................
....................,+*++:*%+;%#*...........;+S+*?+S:.................
...................:%;+:...:..,;?,......,;;:;*S?+%;;S,................
...................?;.+:;.......+:.......:;;+*?%:,?;?+................
..................,?..:,*;,,;,.;*:.............,,.,+%S,...............
.................;%+.,,,;?**+,.;:;++****+:::;+;,....*@+...............
.................+S+%#S#SSS%%S%S#S?;::::+***++???***%%,...............
..................,:;:,:;;;;;;::::+*?*++**?***????%%%,................
.....................................,,,,......,,,::,.................
......................................................................
......................................................................

7) Come into the shoulder position, and support the lower back with your hands. Make the back as straight as possible and keep the hips pushed forward. Make cycling movements with the legs high in the air (7), for two to three minutes.

....................................................,,,,..............
..............................................:;*?%?***??;............
..........................................,;*?%?+;:,,..,:%?...........
......................................,;*%%?+:...........,%+..........
...................................:+%S%*:,...............:%,.........
...............................,:+?S?+,.....,,.............?,.........
...........................,,:+?S?+:........;+;:...........?,.........
......................,:;*?%S%%?:...........*S;,..........+?..........
...................:;*????+;;;:..........:++*%,.......,.,?@*..........
...............:;+????*;,.............:;**:,.?+.....;?*?%+:%?:........
..............;%%%?+;,.............,;**;,...;+,.....,;+*??;,;%:.......
.........,,;*SS#*:.....,,::::::::;**;,.....,%:..........,;#S,;?.......
.....:;*?S##S*::*:;;+*+**?*+;;;;:;;::+++++.;?............:?*+:%;......
....+%S%?+;,.,:+*+;;:,,,........:**+;+#*;+*?;............*;:S+*%,.....
...;?*+....:+*;,...............:*:+...,,..:+;...........,?,,?..:*.....
..:%,;+..,**:...,:,,:..........*,.+**......*;..........;??,:?,..+*....
.,%;,%;.:?;.....;%**%;.......;*+...:*;,;,.**,..........,:;;**....++...
.;#*?S.+*,......,;::,:......;%:,,,,,:*+;:;?++;;+;:,..............,?,..
.,:,,*;*....................,;;;;;:;;;;::;::;+;;++***++++*++++++;;*:..
.....:?+......................................,,,,,,::::::::::::::,...
......................................................................

8) Now lower the legs to behind your head in the shift position (8A). Make a scissoring motion with the legs, alternately letting the toes of both feet touch the ground (8B). Move powerfully and quickly. Keep this up for one minute.

This exercise helps prevent back pain.

......................................................................
..............................;+++:...................................
..............................*%;+?%:.................................
...............................+S,.;%;................................
................................*?..:%?;..............................
................................,%;...;?*:............................
.................................:%:...,**............................
..................................;%:.,SS,............................
...................................;S:.+S,............................
....................................*S,.+?............................
.....................................??,:%?:..........................
.....................................,%*;:+%,.........................
......................................%+..:%;.........................
.....................................,%*,..,*;........................
.....................................,*.....:%........................
.....................................;?.....,?........................
.....................................:?.....,?,.......................
.....................................,S:.....*+.......................
......................................?;.....:%.......................
......................................;?.....,?,......................
......................................;?......*+......................
.....................................,%:......,?*.....................
.....................................,?.........?;....................
......................................+;........:%,...................
......................................,?:........+*...................
.......................................:*.........*;..................
........................................+;........,%+.................
........................................,?:........,*+................
.........................................;%,........,?*...............
..........................................?*.........,+*,.............
......................................,;+;+?...........:?:............
...................................:;++:,.,:............;?............
................................:++;:,..................++............
.............................,;*+:.........+,.....,,,:;;%:............
.......................,::;;+*+,..........,?+,;;+*+*;;;:?:............
...................,:;++;::,,,.........,:+;+?,,,,,.....:%?............
................,;**+:,..............:;+;,.;?......+*+*+;%+...........
..............:**;:...............:;*+,....*?......:;**;,,**,.........
...........,;*#*.........,:;:,,:++;:,.....,%;.........,:++.+*.........
......,;::+*+,:%+:;+*****+;:;**++;+;**;;;.*+............,*;*%,........
.....:%*;::..;+*?+;,,,,,,.....,*+;:,*?::?*S;...........,,;*+*%,.......
.....+%...,+?+:..............,%;:?.......+%,...........+;+:,;??,......
....,%;..+?;,.....,:,,::,....;*.,**,.....**........,:;;%;+?,..*?......
....+#+.*?,.......?%?*S*%,.;?*;...,**;*,:S;,,,......,::;;;;,..,%;.....
....+@;*?,........%*?*%*S,,S:......,++;.,;%****;,..............+?.....
....,%*S,.........,:,,::,..;***??**?**????S???%S#S?+;::;;;;;++**:.....
......;+:.....................,,,,,,,,,,,,,::::+++*?S%%%+;:*++:.......
.....................................................,::..............
......................................................................

Page 22

......................................................................
........................,;+**???%???**;,..............................
....................:;*??**;:::,,,::;+*%%*:...........................
...............++:,:*+:,................:*%?;.........................
..............,S?S#*......................,+S%,.......................
...............+%,;S:.......................,?#:......................
.......;*??;....%+.+S,........................?%......................
......,%@S@:....+?..?%,.......................:%......................
.....:S?,,+.....+*..,*%,....................;**S;:....................
....:#+.........+?.;:.S?....................,S@%*:....................
...,S?..........+?.*??%;......,+**??????*+;:.,:.......................
...;#,..........+?..**,......,?+:,,,,,,::;+*?+,..............,,,,.....
...*%...........*?.,S;.......;%.............,**+*?***????**++**+*S:...
...*?..........:S%;:#;.......*%...,:............;+,,,,,,,,.....,;S,...
...;S,........,S+:+*S*.......+S...,+*:.......+;:*?+**?%+,,:*?++*?:....
...,S+........+@*:..?%.......:#,....,+?*+++++?**++:,..;??*?+,,,.......
....:S;......,#;,,..?%.......,#;......:#+,,,..........................
.....:%+.....*S.....;#,.......%*.......:S,............................
......,*+....S*......S*.......;%........*?............................
........:;:.,#:......;%?+;:,...%:.......,S;...........................
..........,.,#;........,;;+***;*?........:S,..........................
.............*%..............,:+#;........*?..........................
.............,?%:...............*%.........%+.........................
...............;%?;,............:S.........,%;........................
.................:+??*+;,.......;%..........:S:.......................
....................,:;*??*+;:,.?*...........;%,......................
.........................,,:;+*?#:............%,......................
...............................:S,..,,.:;;+;;;%,......................
...............................:S..,;;++++?%S?,.......................
...............................,S,........,,+%,.......................
..............,;;:.............,S,..........;S*.......................
..............,+S;.............,S,.........:?;S;......................
...............*+..............,S,......;+*+,,%%+.....................
...............,,..............+*......,*%**+,,?S?,...................
.......................,:;++;:;?;..........,?S+:%*S:..................
....................,+*++:*%+;%#*...........;+S+*?+S:.................
...................:%;+:...:..,;?,......,;;:;*S?+%;;S,................
...................?;.+:;.......+:.......:;;+*?%:,?;?+................
..................,?..:,*;,,;,.;*:.............,,.,+%S,...............
.................;%+.,,,;?**+,.;:;++****+:::;+;,....*@+...............
.................+S+%#S#SSS%%S%S#S?;::::+***++???***%%,...............
..................,:;:,:;;;;;;::::+*?*++**?***????%%%,................
.....................................,,,,......,,,::,.................
......................................................................
......................................................................

....................................................,,,,..............
..............................................:;*?%?***??;............
..........................................,;*?%?+;:,,..,:%?...........
......................................,;*%%?+:...........,%+..........
...................................:+%S%*:,...............:%,.........
...............................,:+?S?+,.....,,.............?,.........
...........................,,:+?S?+:........;+;:...........?,.........
......................,:;*?%S%%?:...........*S;,..........+?..........
...................:;*????+;;;:..........:++*%,.......,.,?@*..........
...............:;+????*;,.............:;**:,.?+.....;?*?%+:%?:........
..............;%%%?+;,.............,;**;,...;+,.....,;+*??;,;%:.......
.........,,;*SS#*:.....,,::::::::;**;,.....,%:..........,;#S,;?.......
.....:;*?S##S*::*:;;+*+**?*+;;;;:;;::+++++.;?............:?*+:%;......
....+%S%?+;,.,:+*+;;:,,,........:**+;+#*;+*?;............*;:S+*%,.....
...;?*+....:+*;,...............:*:+...,,..:+;...........,?,,?..:*.....
..:%,;+..,**:...,:,,:..........*,.+**......*;..........;??,:?,..+*....
.,%;,%;.:?;.....;%**%;.......;*+...:*;,;,.**,..........,:;;**....++...
.;#*?S.+*,......,;::,:......;%:,,,,,:*+;:;?++;;+;:,..............,?,..
.,:,,*;*....................,;;;;;:;;;;::;::;+;;++***++++*++++++;;*:..
.....:?+......................................,,,,,,::::::::::::::,...
......................................................................

......................................................................
..............................;+++:...................................
..............................*%;+?%:.................................
...............................+S,.;%;................................
................................*?..:%?;..............................
................................,%;...;?*:............................
.................................:%:...,**............................
..................................;%:.,SS,............................
...................................;S:.+S,............................
....................................*S,.+?............................
.....................................??,:%?:..........................
.....................................,%*;:+%,.........................
......................................%+..:%;.........................
.....................................,%*,..,*;........................
.....................................,*.....:%........................
.....................................;?.....,?........................
.....................................:?.....,?,.......................
.....................................,S:.....*+.......................
......................................?;.....:%.......................
......................................;?.....,?,......................
......................................;?......*+......................
.....................................,%:......,?*.....................
.....................................,?.........?;....................
......................................+;........:%,...................
......................................,?:........+*...................
.......................................:*.........*;..................
........................................+;........,%+.................
........................................,?:........,*+................
.........................................;%,........,?*...............
..........................................?*.........,+*,.............
......................................,;+;+?...........:?:............
...................................:;++:,.,:............;?............
................................:++;:,..................++............
.............................,;*+:.........+,.....,,,:;;%:............
.......................,::;;+*+,..........,?+,;;+*+*;;;:?:............
...................,:;++;::,,,.........,:+;+?,,,,,.....:%?............
................,;**+:,..............:;+;,.;?......+*+*+;%+...........
..............:**;:...............:;*+,....*?......:;**;,,**,.........
...........,;*#*.........,:;:,,:++;:,.....,%;.........,:++.+*.........
......,;::+*+,:%+:;+*****+;:;**++;+;**;;;.*+............,*;*%,........
.....:%*;::..;+*?+;,,,,,,.....,*+;:,*?::?*S;...........,,;*+*%,.......
.....+%...,+?+:..............,%;:?.......+%,...........+;+:,;??,......
....,%;..+?;,.....,:,,::,....;*.,**,.....**........,:;;%;+?,..*?......
....+#+.*?,.......?%?*S*%,.;?*;...,**;*,:S;,,,......,::;;;;,..,%;.....
....+@;*?,........%*?*%*S,,S:......,++;.,;%****;,..............+?.....
....,%*S,.........,:,,::,..;***??**?**????S???%S#S?+;::;;;;;++**:.....
......;+:.....................,,,,,,,,,,,,,::::+++*?S%%%+;:*++:.......
.....................................................,::..............
......................................................................

.................................................::...................
...............................................,?SS%?*:,..............
..........................................,,::;;+;+*;*S+;::,..........
......................................,::;*;*+;;+**,,:;+,:;;+;;;,.....
....................................,+;;,..+++,*??,.;;+%;::;*++:::::..
....................................:?..,;+:,.,+:?..,+*:...,:*;;:,+;..
.................,,:,,,..............;;.,;+;:,:;.*;,:??,:;;;:,,,,;;...
............,,,;;?S%%%+;:,............:;...,::**.,*;:%+:,,.....,+:....
.......,,:;++;++?*+::;+*;;;;:;::,......:+,....,?,++*:%,.......:+,.....
....,:;;::%;;;+;?:+,:;;?;;;;?;;+:;;:....,+:....++**%%?......,;;.......
..:+;:,,:;;:,..,*:::+:?*,,.,:;+,.,,:*,...,;;...:++:%%,.....:+,........
..;*.,;**;,.....;;.+;:+....,:;+++:.:+......;;...+:;+,.....,*,.........
...:+,,.,:;;;;;:+*::;*+;;;;;:,...,;;........+,..+:%;......:+..........
....,;;,......,+;,*.:*:,,,.....,;;,...,,::,.;:..*+;.......*;..........
......,;+:....;;,,%;+,........:+:....,*;%%+.:;..,,.......;?:..........
........,;+:.,+;+.?+*........;;.......,,;;:.:;..........:;;,..........
..........,*:,*,*,+,:.......+:..............::.........:;.+:..........
.......:,,;,*.:;,*+........:+....,;:::;;;;;:+;,,.........,+*::::;:,...
.......++*%;;;.+:%,........*:....+;,,.:+?+:::::::;::;;;::;+*+++**:;+,.
.......,,:,:,*.;:,........,*.....*,....,,,::;;;:,..,:++;;,,........;;.
............,*.,..........;;.....,+;,.........,+;**?;;...........,;+,.
............,*............+:.......:;;;;:,,.....:+,:;;::;+;::::;;;:...
...,,,,:,,,,:?............+;..........,,:+?**?*;+:::,:;;;;;;+??,......
.,++;+++*?;;;;...,:,,:,..,,+;;;;;;;:,....,;+:,,,.,,,,,:,,,,,,::.......
.?:..,:::;::;::,.,:;;;:;+::.......,:+,................................
.;+:,.......,,:;+::;*;*,............+,................................
..,:;::,.......,:;*+?,,.,,,,,..,,,:+;.................................
.....,:;;;+;;;;:;+:::;;;;:::+*?+;::,..................................
.........,*?*;;::::;;:;::;::;**,......................................
...........,,.........................................................

......................................................................
......................................................................
................................................................,;+,..
..............................................................,*S?+,..
.............................................................:**?,....
............................................:+,.............;*:+......
..........................................,*?*++,.........,;*?+,......
..........................................*+::;*S,.......:+:;?,.......
...............................,,.........+;+;*;S;.....:+;.,*,........
...............................+%,........:+;*:+?;.,:;;;,.:?,.........
...............................;??,........+*+;+?*;;:,..,++,..........
...............................;++*...,;+*?;,,*;S:....,;+:............
...............................,+;*..;*;,,*?;;+:%:...;+:..............
................................?**.*;.....:*%;;++.,*;..,:::;;,.......
................................*;;*;..,;....;;+++.+;...,+**%%+.......
................................;;,*..:*?;...,+??,,?,...,*;;*+:.......
................................:+:::++,,?,...;#;.:?..................
.................................,;::,...?:...::,.,?,.................
...................................,,,,.,*,........;*,::::............
................,+*:............;+++**++++;;:::::;;+*;++:;*,..........
...............;**+*;,..;+,:+..,?,..,::;;;++;:+*+,,.......+:..........
..............;*,:::;*..+?;%%+..:+;:,.....:;?*S+,::,,,,,:;+,..........
..............;+;;*+;%,.;:::,;....:;;;*+++;**:;++*+++?%;:,............
...............*:;+:%%,...............:+::,,,:::::::;;:...............
.....:+........+%++*;?.......:,.......................................
.....:#+,...:+**,,:?.*+,....:S:.......................................
.....,*?%,:*;:??;.;%+;?;;:.?%%,.......................................
......*:*+*,...;%?%*+;+::*:*+;........................................
......;?*%,.::..,+%+**:%::%;+,........................................
......;%+?,.:+...,S?+::*.,%+?,........................................
......,?:,*,+%....++..+;,*++*.........................................
.......:+.:+?*........+?::.+:.........................................
.....,,,;++:*:........,*::;;..........................................
...:++;*+++;;:,......,,*+++;;;,.......................................
..,?,..::;;+++;,..,:++;;;;;;,,*;......................................
...++:......,:;+**?+,........,+;......................................
....:++;::,,,,.*+;++;;;;:;+;;;,.......................................
......,,:+****+?;;;++****?%:..........................................
..................,,,,,,,,............................................
......................................................................

......................................................................
....................,;;,..............................................
..................,;+++*:.............................................
.........,,.,,....+;;::,S;................::...................*?,....
.........,*;?*...:+,:,:,??...............,**..................+;?,....
.........,;;;;,..;;:;:+;**,..............++++................,*;+.....
..................;;;*,+:*:..............,*;*.................*?:.....
.................,:*++:+;?:..............:?*;................:*+;.....
.............,;+++*;,,;;;++::...........,?:*;.......;+:......;:;*.....
............,+;,..;?,.;;+:?;+?,.........+*.?:.....;??*?+.....;+,?.....
...........,*:....,**;+**+;:.;?,........++.*;....:%+::;#*....*:.*.....
...........+;..,,...;*+*;+;?,.;+........,?.,*:...?;+,;++%,..;+.;;.....
..........+;..:?:....,:**;*?...++........;+.,+;..+;,*+,**.,++.:+......
.........++..,*+:.....;?;+,%*,..+;........+;..*+..+:*:;;;:*;.,+,......
.......,+;..,+;,+.....,;;,,**;...+;........+;..**;*;.,*;%*,..*:.......
......,+,.,;+:.:;.........,*,;+,..+;........?;..:?*+,+;,*...;+........
....,;?+;?+;...+:..........;;.:**;;%,.......,?,...;***;:+..:*.........
..,+**,+*++;;;;+.,,......,:*?*++??;:+:.......+;....:*+?;:.,?:.,::;:...
..?%?;+,..;;;;;;::;;::,+?%?*+;;;.,+:+?:......,*.....,.,*+.;*..;??%?...
.,%%S?+........,;+;::?*;:.........:*;%+.......?,......,?:.+;..,::::...
..,::,+*;;::,,..;.;*+?+,,,,::::::;+**+:.......?,.......,..+;..........
.......,,::*%??*?+?+;:+*****?%S;::,...........*,..........+:..........
............,:,,,,,,::,,,::::;:...............*,..........+;..........
.....................................,:::::,,,?,........,,*:..,::,....
....................................**++;+***+?+;:,*****+?%??%?*+++,..
...................................,%,....::;;;;;+;;+*??*;:,,,,,..:%..
....................................+*:,......,:+++;??:..........,++..
.....................................,;+;;:,,....;*;*;+*?::;;;;***;...
........................................,,+S**?*+%*;;++*++?SS#*,,.....
...........................................::,,,,,,,,::;;;:;;;,.......
......................................................................

...................................,..................................
........,.,,................,,:;;;;;+*,...............................
......:??,%?,.........,,:;;;;:::,:;;;;;?:.............................
......;*?**?+.....,:;++;::,,,:;;:,,,:;+S;.................::::,.......
.........,..,..,;+%?;:...,*;;,,,::::::%?...............,+??*,:?+......
.............,**:,,::;?;.,,,:;;;:,,:;++,.......:,::,..;*?**:.:*??:....
...........,;*;..,,,..,?;..;;:;;::+*,........,*S;S??.;?;%;,:+;,.+S:...
.......,:;*+;...,::**,*;*?,;++:,:++,.........,;?;?+*;?,%*++:.,:+*:%;..
..,;++%*+;,......:++++*??*+;,:;++,................,+*,.,%%;:;+;,,;%+..
..,::,S,.......:+;:...,,,.:;*+:,................,;++....,:??;:;;;:+%..
.....,%,.......,......,:;++:................,;*%*:,.......,?S;;:;*%:..
......%:.......,::;;;;;:,.................,;+;*?.....,:.....,:;+**,...
......+?,,,::;++;::,,......................,..,?:....,+:.,,;;;;:,.....
.,,,:;+S*+;;:,.................................,?:....,+*++;,.........
.:;;;:,,........................................,*;:;+;:,.............
................................................,;?*;,................
..............................................,++:,...................
..............................................::......................
......................................................................

................................,+*+?:................................
...............................**++:*%;...............................
..............................:%,,,,.*#;..............................
..............................+%;++*:**%..............................
...,,.........................:%:;?;:?*%.........................,....
.:%?+;:;+++;;++;::,............;*+?;*;%;..........,,,:;:::;:,,,;*??+,.
.+SS;;;+#*;:,:::;+;+++;;:::::::;%+,:*+S*+;;;;;;;+++;:;::,,:;?S+++?S%,.
..,,,,,,;*?+;,.......,::::::::+S%.,?*S+::,,,,,,,,....,,::;*?*+::;;:,..
..........,:;+*+;+;;,..........+#*:*?+..........,;*?**+++;:,..........
...............,,,:;+++;,,......*S??;*.......,:+++:,..................
.............,%::*++..,:*S:......;*%,;*.,,:+*+;,......................
............:%#+%+.;,....??........+*;+;;?S+,.........................
............,;*;:*++,....,%:.......,+;,.;?,...........................
..........................;%...........,%:............................
...........................S:..........;S.............................
..........................;?,..........:%.............................
.................;*++*++;;%;,,.,....,..;S;+*??*;+:....................
................;%,.::,;;+???;,:;;;;+;+*?+::,,,,,?;...................
................,?+,.......,;*?+::++S*,.........,*+...................
.................,+**;,.......,+%??:;:::,,::;;++**,...................
....................,;%S?+*+++;%*:+*+++*++%SS+,,......................
......................:+;;++;;++:;+;++;;+++*?;........................
....................................,,................................

.................................,+?*;,...............................
................................*S?*+*?;..............................
...............................+?:,,:+*%,.............................
..............................:S;+:;+:%#:.............................
..............................,%:;:%+:SS*.............................
...............................;+,+?:?+%?.............................
...............................,S+;:+%;S*.............................
.........................,:;+++?#:..++;??:,,..........................
....................,:;+*+;:,,.,?,..*;;+?+++**;,......................
...............,,;;++;:,,......,*?;+?,,+?:..,;*?*;,...................
...........:;;++;;:,............+%%+*:,?%,......,;+**++:,.............
........,+?;:,.......,:,:::,.....;+,*??;??:,,........,:;;;;,..........
..:;++++%*;::::+*?+++++;;+%S,.......,;S,:%%;++;;::;;:,....:**;,,......
.:#S+++**?*+++::,,,,......,?*........,S?#+,..,,,::;++;+;;;+*?%+*+;*+..
.,*?*+:,...................,%,......,?;:%,.............,,:;;;;**+%S%..
..........:::;;,...........:S:......,?,.++.....................,:;+:..
.........:%??;*+..,,,,.....+*........,,.+*............................
.........:+++++:++++++++*+;S;..,,,,:;:..;?:;;;;+;,....................
...............:S,.:+;+***+;+*+*;;*+::;+;;:,,..,:%:...................
...............:%,.......,+*+;;+;,:+++;,........:%:...................
................;*++;:......,**+*%*:,....,...,;**:....................
..................,:;*%*++;,**;%+++;*;::;*?%*+;,......................
.....................,*++??;;;+;::;+;;;++++?S+........................
....................................,,::::::::........................
......................................................................

......................................................................
...,,............................,:++,.........................,+**;..
.,?%%?;,.......................:??%+SS*......................,+?*%#?..
.,%@*+**++;:,.................,%+;?*+;#*...............,:+*?%?*;;%*,..
...:++*??%;****;:.............,+:+,,;;;S:...........,;*?*;;;*%+*;,....
.......,+?*:..:+**+:..........:?,+:+*+;?+........,+**;:..,%?+,........
.........,:**;,..,:+*+:,......,*+:**,,*+*....,:;*?;,...:**;...........
............,+*+:...,:;++;:,,...?+**,?;+:,:++**;:....:**:.............
...............:+*;,....,:++*++:?++;+*.?*++:,.....,+?+:...............
.................,;?*,.......,:%%+.,*;;+:.......:*%+,.................
....................:**,.......,**:;:;:+:.....,*?+,...................
......................+%;.......,***+,+*,...:**;......................
.......................:%+.......,+:*:?;...*?:........................
........................,%:.........+:%,..,S:.........................
...............,+:*+,....:?,........;;S,..+*..........................
...............+%*%*:.....**........,+?;,.?,..........................
................,,::,.....++..........,;,:*...........................
..........................++.............+;...........................
..........................++.............*:...........................
...............,+*****++;,*+.............%+;***??+,...................
..............,S+,,,+*????%%*:;*+;;;+:,;+?*;:,.,:+?,..................
..............:S,...,:;::;++*+::+++****;:.........?+..................
...............;?;,.........,:%*::*+;,...........;?,..................
................,+***;:,,,....:;%%%,,,,..,,,:;++*+,...................
...................,,?#**???+::**:++;+++++;+%S?:,.....................
.....................:*+**???*++****?*****??%%*.......................
....................................,,:::,,,,,........................
......................................................................

...............,:;;,..................................................
..............+?*;;++;,...............................................
.............**++:+;+?*...............................................
....:?+.+?..+?:?+*:,,:?,..............................................
....+?%;S%*.%+#%;..+*;S:..............................................
....:+;;:,+.**?%?,.,+?%...............................................
............;??%;.::*%;...............................................
..........,;*S?%+.:*+:................................................
........;+*;:%?+*.:S?*:................,+*+;;;;+:..........,,,,:,.....
.......**,..:?;+?:.+*:*;.............:**S*:,,,,;**+,......,%?;S*%:....
......,?....+*::;%:?;.,?............+?:+*........,;??:....,??*%*%;....
.......?;...+*::?#S%;::?...........,S,.+?...........;%*....,:.,:,.....
......,%?...;?,%:+*:;%,?:..........:%..,%*:...........*?,.............
.....:%+*...+#;;...,%:,%,..........,%...,S?............+?,............
....+S:.?,..;*....;%;.?*...........,%:...,%+............+%,...........
...*?++:+;..:*..:*%%..%:............+*....,#+............+%,..........
..*?....:S,.,?,+%+*?..*+++;:,.......,%,...,%?;....:*.,;++;?*..........
.,S,.....??..%?*:.+*..+:,:;+*+.......%,...:%:%....:#*%?:,,:%*.........
..S;.....:#:.*:,;+?%.,%;:....?*......*:...,%:?...:?#*??;...:#:........
..;%:....,S?:%?*:::S+*?:,..,:%?......?;...;%;%..,%?%:%?:::,,***:......
...:**+;+*#S*%?%?::%+??++++*?+.......%;...+%;S..,%:?;%;*;,,?;.;%......
.....,:**,%%;,S,;;:%;*+,,,,..........?;...:*;S..,?.,+#%%;+%*:.**......
.......%:,?;+.*?...%::%..............*+...:+,%..,*..:S:,?*?+;,;%,.....
......,?**?+?*+S%,;S+;?%:............;?...+*,%,.+*..;?.,%:?**+.%;.....
........,,.;#SS%%S;;:*SS%,...........,?...:%,%,.%:..;?.,%,?*?,.;?.....
............:,;;+;,...,,,.............*;,.*%:%.,%...;?.:?.?;+..+*.....
......................................,**+S*+%.;%...:?,+*,?,...?+.....
.......................................:%;%?+S+%*...,S+%;*::;..*:.....
.......................................,S,+*.%,*%...,%:%+?;?*.,%,.....
.......................................,%,+%;%,;%...;*,S:?+S:.+#,.....
.......................................+?.;S;#:.S:..:*,+*+**,.*?......
.......................................+?*+?.S*;*#:.?%**SS%;*,S;......
........................................,:,,.+%#S##:,,,*?S++;**,......
.............................................,::**+,.....%+?*;........
.........................................................;;S;.........
...........................................................;,.........
......................................................................

.......................................,..............................
......................................+?*:............................
......................................?+:%;...........................
......................................?+.*?...........................
.....................................:%,.?*.:;;::,....................
..............................,,.....?+..+%,,:;+*?*;,.................
............................,+##S*,.:%,.:**,.....,:*%*:...............
..........................,?%+*?;,.,?*.+?:..........,;%*,.............
.........................;S*,......;#:,S:..............+%+............
........................*S;.......+?+;%#,...............,??...........
.......................?#,.......+?,.+S;,:,,..............?%,.........
......................;#:.......**,..,%%*****+:,...........%+.........
......................S+......,*+....:%,....,:+*+,........,;%,........
.....................:#:......?+.....*?..,,:...,;+*:......;#@%,.......
.....................:#:.....*?......?*..,+S+.....:*?;,...,SS:........
.................,...,S+....,%,......?;...,+#+.....,:%?*+;::..........
................*?:...+S,...+%.......*+.....;S?:..,,,%,,:;+*+;,,......
................+?;....+%;..,%;......:?......,?S**???%*+:...,++*+**;..
........................:??:.:*+:....:%.......,%:,.,,,:+S;,::,:,+S@+..
..........,,,,............:**,.,+*;,.,%:.......+%.......:+++;;++**+...
......:+++%%???:,....,;++*+;+;;;;+%?++S;.......,%:....................
.....+?;;,:+;,;***.;?++;:::,,,,.,...,,??,.......+*....................
....+*.:%*......:***:.................:S%;,.....,S:...................
..;??;+**?**%++++?+,....,,..........,,:S?%;......?;...................
.,%;?+:,,,,,:;;;;::,...,+++;,.......+*,?.,,......%;...................
..,:?+:,...........,:..,:;+*?%%+;:,,;?:?.......,+?,...................
....,;+?*++;;;;+**?%?***+++++*??**;;;*+*;;;;;++*;.....................
........,:::::::::,,,,,.................,:;+;:,.......................
......................................................................

......................................................................
.................................,;+;,................................
..............................;*%?*;+%*,..............................
............................:?**++;:::*%*:............................
...........................,S+.,,:;;;:.+SS;...........................
...........................:S:.,.......:#*S,..........................
...........................*?,;*?:.::+;;S,?+..........................
...........................%?.;*?,;?*%+:S,?;..........................
...........................;%+,,::;S:::%?.*;..........................
............................,S;.;++*,,S%+;?;..........................
.............................+%,:??;,*%*?;++..........................
..............................*%;;,..*%??:,?,.........................
.............................,**++:.,%??**.+*.........................
.......,,::;;;;;:::,,...,:+*?S%,....,%;?+*.,%;,,,,::,,................
.....,+*+;;;;;***%**?%%%%?%?+?S%*+++;+*?;*.,+**+*?%%%?**++;::.........
.....+?.........,?,.,%:,,,%S%?%%:,,::+*???+:+**???;:,,,,,,:;+*,.......
.....;%:........,++,:%;;:;%%%%?,,.,;+..:,...;%,.,+...........**.......
......:?+,...:+*??*++;;;:;:;+*??*?%%*.,+::;;+S+;:S:..........;%.......
........;**;,,,,,,............:S@#?**%S%+*+;?#+;*?+**+;;..,:+%:.......
.........,:+?*+;:,..............:?%?%**S.:+.+#,......,:;;+**;,........
.............,:;+**:,.............:;:.:S,;?.+#:..,:;+**+;:,...........
..................:+*;;,..............,S;;%,+#;:+*+;:,................
.....................,%:...............+?,S:*%%?:.....................
......................**................?+*;+S#;......................
........,**;..........;?................,*?%:##,......................
........:%%%..........,?,................,%%:SS,......................
........,+*:...........;+.................;S+#S,......................
.......................:?..................*S#*.......................
.......................:?..................;+%*.......................
.......................,*....................+?.......................
............,,,,:;;;++++%:,..................:%;::,,,,,,,,............
......,:;+**+****?+;;;;;;+*+;:,,,.,,,:;+?;:;+,;***?*****+****+:.......
.....;%?;;,,,,,:;;;;;;;:,..,:;+++;;+++;:;%%%%?*********+;:.,::+*:.....
....,S;......:;::::::::;++*+;,.......;*?S**;::,,,,,,,,,,::.....,?:....
....,S:...................,;+*%?*++?%?:,?,......................:*....
.....;*:.....................:?+%S;:*;.........................,;;....
......,*+:,..................,..*+*?S#*++;.................,,:++;.....
........:+***+*;:..,,,,........:S,..:;*?%%******+;;;;:++*++**+:,......
...........,,:?#S?%SS%%*********%****+:;::;;;+++++*??*?#%,,...........
...............:;;;;;::::::;;;;:,,:;;+*?**++**+;;;;;++*?+.............
......................................................................
......................................................................

9) Sit with your legs crossed. Stretch the back. Place the left hand in front of the right hand, keeping the palms facing forward and at shoulder height in front of the chest. The right palm touches the back of the left hand (9). Chant on one note, over and over, for one minute:

10) Remain in the same posture lean slightly forward from the hips as you chant Hara Guru (10A). At Siri Guru go down two-thirds (10B). At Wahe Guru, the hands touch the ground (keep them in the mudra). The head may also touch the ground (10C) Come back up quickly and start again without interrupting the rhythm (five to six minutes).

..................................,,,.................................
................................;?*+??:...............................
...............................*%:..,%?.,,,...........................
..............................+%.....:,,;;+;++:,......................
.............................,S;............,:;+*:....................
.............................;%.,**.......::....;S:...................
.............................?;.*%,......,+%%+...?;...................
.............................%,:%,.......,;*#*...:?,..................
............................:?.%;....,+*??++:....,%;..................
.........,+*.**+.+%,........+*;%.....*%,,:.....,+?S:..................
.........,+S,S;S:S%%.......,%:+?.....+%........,+?%,..................
..........,*.+*;+;:*:......+*.,%+.....**;,........*%,.................
..........................,%:..:#,.....:%:.......;*%,.................
..........................+?,.,?%,......,,.....:??:...................
.........................:%:..,%:..............:S:....................
.........................?+...,+;,........,;;;*%;.....................
........................+%,;..+?++*+,....,%*;::,......................
.......................:%:*+,+*...,;?*:.:S+...........................
......................:%*?;:*;.......:??S*............................
.....................:S??;++,..........:*?*;,.........................
....................:S?%**,...............:+**+;,.....................
...................:S?%?:....................,:+*+;:,,................
..................:S+*;:.........................,:;+++++;:...........
.................,S+?,.................................,,:+*+,........
.................%+++......................................,;%;.......
................+%.*,........................................;#,......
...............;#;.*;........................................,#,......
..............,#*..;*.......................................,%*.......
.............,%?..,?:.........,:;++**++++++%+;;;+;;;:::::;+??+........
.............;S,..,+..........;++*+;:,,,,,??:::;;;+++***S*#*,.........
............,%;...............:+;,.......:S:............+%;...........
............*?................,,.........?+...........................
...........;%,..........................,%,...........................
..........;S:...........................,?,...........................
.........;S:............................:?.....,,,,,,.................
........;S:............................;%%*?****??**?*;...............
.......:S:...........................:*+,..,:,,.....,,+?,.............
......,S;.........................,+*+,..:+?+..........**.............
......**...,::,,,.............,::*?+..:+**;............:%.............
.....,%,....,:;;;;++++****;,..;;??,.;*+:..............,%+.............
.....++....,::,:::;:;+*?%?*?***;#+;+;:,::,,,,,,,,..,,;*;..............
.....?:....,:::;;:::,:,,....,:::;:;;;;;;;::;++++***+?%+;,.............
.....*;.........................................,,,..,:+*+,...........
.....;?.................................................,+?,..........
......?+..................................................;%,.........
......,S?..................................................%:.........
.......:%?+:,.............................................;?,.........
.........,;*??*;;::,.....................................+?,..........
.............,;;++*??*++;:,............................:?+............
....................,,,;+*?**++*++****+++++;;:::::::;+**,.............
..........................,,::::::;::::::::::;++++;:::,...............
......................................................................
......................................................................

......................................................................
....,,...................,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;,,,..
..;;;%;;+:::::::::::::::;:::::;;::::::::;;:::::::::::::::::::+;;+;;*,.
..**?%;;*::;+:;+:+;::;::+::+:;+:;+:::;::;;::;:::;::+;:::;:::;;*+:++*,.
..+*??+:+::*?:**;?+::+;:;,;*:;*:++::;+::;::;*::;*::*+::+;::::;;;:::+..
...,,;....:?+:?+;?:,;+,..,+*:**,++,,+;,...,+;.,*+:;*:.:+:.............
..........,;:,;:;;,,,.....,;::+;::,.........::,:;:;:,,,...............
..........:;;:;:;:::;,....,;;::;;::,........;;;;;::::::...............
......................................................................

.....................,,:;;+*+;;;......................................
..................,;;;;::,,,,,;?:....................::,;,:;:.........
..............,:;;;:,..........,;*;:,,..............,****??;;.........
..........,:;;;:,................;*:;;+;;;;:,........,::+:;;:.........
.......:;;;:,.....................+;;+:.,,,;?,........................
....,;+;,............,;:,.........:*,*+;,...++:+*+;:,:;;:,,,,.........
...;+,............,:;+**+;:.......,?,,:;....+%???***?*++?+++*;:;;.....
.,+*+;:,,.......,,.,,,..,;**;,.....+*,%+...,%S?***+:,,*++?***;+*+*:;:.
.;?:::::,..............,:,,:*;;,....*+;,,:;?;;+:;+*::++++**+++;:+:;+:.
.+;:;;;::,,:;;;;;;+;;;:::;*?;::,.....,:;;::,.....,::;::::,............
.*,...,;**+;:,......,,,,,,:,:;+**,....*,..............................
.;*,..,,,,.....................:?+;::;:...............................
..;?+,.........................;+,:::,................................
...,;++;:,.............,:;++:;++,.....................................
......,::;;;;++++*+;;++*??*+;:,.......................................
...........,,,,,,,,,,.................................................

.................................,,,..................................
...............................:*?*%?:................................
..............................:%??S%?S+;;;;+::,.......................
..............................%%?%:,;+::,,::;+**+,....................
.............................:%%#:;?;..........,*%,...................
.............................+?S*+?,.......,,,..:*;...................
.............................??S+S,.......,,;;+%*,?;..................
.............................?+S**.......,::;*S*..,%;.................
................,.,,,.......,%+S*?.....,+**+*+:...+#?.................
...........,*?,??;?*%:......,S;%;S,....**.,,,....:%#+.................
...........,;%:%**S*%+.......%:**+?....;?,.........:%,................
............,:.;;,;;;,.......;%:%:**,...;*++.......,%+................
..............................;?**.+*,....:+.....,;%;,................
...............................**%:.;?,..........,+*..................
.............................,;?;?;..%;........,,;%;..................
...........................:+?+:+?,,+?,.....,;*++*;...................
.........................,*S?*+++:+*;+?:...:?+,.......................
........................;?S?;;++**?*;+%S+:+*,.........................
.......................:??;;*+;,...,:::::;%+:.........................
......................,?*+++,..............:**;,......................
......................*?+;*..................,;++;:,..................
.....................:S?*+......................,:;+*+;:,.............
.....................?S*;...........................,,:+++*+:,........
....................;#+,.................................,:;***;,.....
....................%+........................................,;?,....
...................;+.......,,::,,..............................**....
...................*,....:;;***+++++;:,.........................?+....
..................+*.....,,.....,,:;+*?%?**+++;;,,,,,,,,,,....:?+.....
...............,*?S*..,,,;+;++;;++;;:;;;;:,,??;+;;+++*%#%;,:+*?:......
.............,+S*:,,..,,.:,,...........+:..:%,........,+***+;,........
............,%?:....................,;??,.,%:.........................
...........;%+..................,:;**+:...?;..,.......................
.........,*?:.............,:;;+**+;,.....+%+**?***+:..................
........:?+........,,:;+****+;:,........+?+?S+,,,,;%:.................
......,**,....,;;+***;;;,,.............+*:;:;:.....+*.................
......??...,:++;::,..................,+?,..........;%.................
.....,#*:..,:,....................,;*?+...........:?;.................
.....;?;**;::,...........,,,,,:;+**+:,.,,,,:,,,,:?S%*;,...............
.....%;..,:;;,........:++**+++?**++*+*********+%SS;,:+?*,.............
....,S+++;;,.......,+**;,....:;;;:,,,,,........,,,,...,+?;............
....+%..,,,,.......;+,..................................:?;...........
....+%...................................................:S,..........
....,S;..................................................,#;..........
.....+S:.................................................;?,..........
......;%+..............................................,+*,...........
.......,?%;,.................................,:,,;;;;+**+,............
.........:??+;:::,,.................,,,:;+**?*????++;:,...............
...........,:;+****?****??********?%**?**+;:,.........................
...................,,,,:::,,,,,,,,,,..................................
......................................................................

11) In the same posture, with the arms on the ground (10C), do a minute of heavy fire breathing. Then let the breathing go and rest in this posture for one to three minutes. Say a prayer within yourself.

Page 23

..............................,::.....................................
.........................,;;;;++*?+:..................................
........................:+::++++++??;.................................
......................,++*%%%%**++++%;................................
.....................,%%SS%**++++***?%:...............................
.....................,%??%*+**?***S#S@%...............................
......................,?#*:;;+;;+?+::*@:..............................
........................+?;++:;;,.....%;..............................
.........................%*+:+::;;,:;:+;..............................
.........................;S:*,.:++,*???,..............................
..........................*%:.....::%*,...............................
..........................,*;,..:*S%%+................................
...........................:;;+:,::;%,.......:+,......................
...........................+:.,;+;+*;........,+,......................
........................,;+S+.....?+........,,,.......................
.....................,::*;,+%+...,%%,.................................
.................:;;;;::,...+S:..,%?+;::,,,...........................
................;+,..........;?+..%;.,:;+;+;..........................
.........:;::::;*.....*:;:....,?%*#*?+,....+*+;:::::;;,...............
.........,::::,*;.....??%,......;%%?@@?..,:.,?;,,,,,,,................
..............,*......*@S++,.....,?*S##,.:#,;;*;......................
..............*:......+S+:,......%%%#%@;..#S%,.;*,....................
.............:+......,+,........:*;+%%#:.,#+....:+;:..................
.............?*+++;::*:.........*:...*?:.,%,......;%+.................
.............;?...,;+++;;::,:;;;?:...***:*+**,,,;?*;;+,...............
.............,?........,::;;#@::,...++.:;;:;+;;;;:::.;*,..............
.............,?,............S@,.,:;+*?;::,............,*:.............
..............:+;::::;;;;;++##++;:,,.,?+;;+;++;;;;;;::;*:.............
................::;::%+;;;,,*::......;?:,....,,,,,,,:::,..............
.....................S?;::............:??,............................
....................++....,,::,,,..,:;;%?.............................
...................;S;;*?%%*:::;;;+++++?+.............................
..................,*+,:;;;+;;;+*******+:++............................
.................:+:,.....::,..,,,,,,,:;;S;...........................
................;*+??;;++**++++;+*+;:::,,:**+++::;:::::,,,............
................?S*::;;;;+****;;+**?%%???*+;;;++::;;;::;;;;;;;;;:,....
...............:SS:*?+?S##S?,;S++?*;;::,:;+**+*?%SS%+;;;;:,,,,,,;*....
..............,*;:;:;+**+++*;.:++++*?%SS#####%*+;:,,,,,,,::......;*...
.............,?:.:+;:......,;*:.,,::?S+;::::.....................,?...
.............*:.++,..........,*+:,,.,%...........................+;...
............,?,.?..............:;;;++%*:,....................,:;+;....
.............;+:?...................,,:;;+;;+;;:,,,,,,,,,,:;++;:,.....
.............,+**;,.......:...........,,:;+**::;;;;;;;;;;;:,,.........
.................;*;:,.;+?%;.....,:;++;::,,...........................
..................,,;++#@@@*;;:;++;:,.................................
......................:;+;;;::::,.....................................

Kundalini Yoga for purifying the self (From Sadhana Guidelines)

...............................................,::,...................
...........................................,::*?:**+,.................
..........................................:::+*,,*+%:.................
.........................................+;;++:;*++?,.................
.......................................,+*;;;;+*++**..................
.......................................:*,:++++;+*+,..................
............................,,,,,,,,,,,,+??*+?S%:;??,,,,,,,,,,,.......
............................,,,,,,,,::,,,:+?#@@@@@@@;:,,,,,,,,,.......
........................................,;+;+S@@@@@@?;,...............
......................................:;:,.,,,*@#@@S;,;,..............
....................................,+:,...,;.,::::.;;;;;,............
....................................;,....,.;,:*;:*:+S#;,::,..........
...................................,;:::..;,::,**%%?*%%*:*+;+,........
...................................,+::;;.:;,;,?%+**%?*%?*:,:+........
...................................,%,;,;:,*,;,*:.,:?+:,....;;........
...................................;S,,:,;:+;%:+,..;;:,.,::++.........
...................................;*,.;.:*??%+*:.;*++%*+;+:,.........
...................................+;..;,;S%?;;?;+;+*;?;;*?%*;;,......
..................................:::;.,:++*+++,:*++;+:;+;%;,,+,......
..........................,.......*:.:;,,;++;:,,;+;;;:;;;*?*+.+,......
.........................;:......:;:..,::;+::::::;;:::::+?%;..+.......
.........................:.......*:..........,,:;::;+;::;;:..,+.......
................................:+;,::::::,::;::,:++;,,;.;,..::.......
...............................;++;;;+:;;::::::;;+:,..;,.;,..;,.......
..............................;?;+++::;;;;;+;;;::,...::.,?:.,;........
............................,:;::.+*;*?++,,,,.......::..;??++:........
...........................,?;,,,:?+++;:*++,,.....,;,...;++**.........
.........................,+%*;:;++;;;;;;;::,::,,.:;,....+?,:*,........
........,,,....,,,,::::::;+*::;;;;::++:,.....,:;;;,....,+,,+?,........
.......;:++:;::::,,,.....::;;;;;::::,..................,*:::;;,,......
...,,:;:;:,,,,,,,,,...,,,,:::::::,.....................,+::,,,;**;,...
...++;:::,:::::::::::::::,,,,,,.........................,,:,::::+?+...
......................................................................

1) Stand up. Then squat down, keeping the feet flat. Extend one leg as far as you can with the top of the foot on the ground. Most of the pressure will be on the bent leg. Put the palms together at the level of the mental nerve at the center of the chest. Focus on the brow point. Inhale deeply and hold for 7 to 8 seconds. Repeat this cycle 3 times. Then switch legs and do It completely again. Continue until each leg has been extended back 3 times.

..............................,,,.....................................
............................:;+;;+;...................................
..........................:*?+;;;+%+..................................
........................:**;::;;;;:+*:................................
......................;%%+;;;;;:;;;*?S;...............................
.....................*S*;**;*?;+?*?+*#@+..............................
.....................++:+;:+;:;;+;,;+;;?;.............................
......................+%,:+:;;;+:,+;...;*.............................
.......................;?*:*:+;.;+:,,,.++.............................
........................+?*,+:,++.;?*:+S:.............................
.........................:*?::*:...:,.:?..............................
...........................?%?,.....:;%*,.............................
...........................:S+:,...,*?S,..............................
.........................,+;*+::,:::,:?...............................
.....................,;++++;*+;*;:;+S?*,..............................
..................:+*?+?+;+%?:.:*...+?;?,.............................
................:+?+;;::+?+,,...*,..;;.?,.............................
..::::::;;;;;;+++,....,;;,......:*;.:*+S;;;;;;;:::::::::,.............
..,,,,,,,,,,:*+,....:;;,.........,++;?**;,,,,,,,,,,,,,,,..............
...........;+,....,;;,..::.........**,*?*.............................
.........:+;....,;;,,:+?%?;,..........:?*+,...........................
.......:*?:...,;;,,+S%:**,,..............:*;..........................
......;+,:+;,.;,.++:?S;*,.................+*..........................
.....+;....:?;,,*;..:??+.................;*,..........................
....:?.....:*:+?:...,**:..,:,....,,...,,;?,...........................
.....*;....:*........*:,...:;;::;+,..,+;?:............................
.....,?:....++......,*,......,,,,.......?,........,...................
......,*:...,?.......;:................,*........,+:..................
.......,*;...++......:;:;..............,*.......,:;,..................
........,*+...+;.....;;,+..............,?,......,::...................
..........++..,*;....+,+S;:,,..........,*.............................
...........+*:..+*,,:*:**+:+;+,........:*.............................
............,*+.,%S++++?*++*?%;?,.....,*%,............................
..............+?*?;....+??SS#SS*.,,,,;*#S.............................
..............;%%+::::;+;++S@#*+?*+++*%%?;;;;+:::::::::::::,::::,.....
..............,.,?*+**??%S#*SS;:::;;+*;.,+++*%%?+:::::;+**++:::;+;:...
................;*..,;++*?S%%?%%SSS%*;;++:;+;:,...,::;????*+:....,++..
...............:*.;??**?:,+*?S#@?+%%*:;;++;,..:+;;;:,,.............?,.
...............:*+?+*+;:;+:,,;;;*?;*#?%*:::*?%??,.................:*..
...............;S+*+:.;*:........,:;++*%**S%#S?:................,;+,..
..............,?*%+..+*,...............,++?+?*,..............,:;+:....
..............,+**..+;.................,;*#?%+::,,,,,,,,:::;;;;,......
................;*:;*.................,;:+SS**S+;;;;;;;;:::,,.........
.................:;S+,.............:,...;?+:;+;.......................
...................,;;;;;;;;:,,.,:+%*..,:;++;,........................
..........................,,;;;;*%?+;;;+;:,...........................
...................................,,,,...............................

2) Sit in easy pose. Lift the diaphragm high. Raise both shoulders as high as possible. Place the hands on the hips. Inhale and exhale very deeply while holding this posture. Continue for 2 to 3 minutes

......................................................................
.......................,:::;;;:::,,...................................
.....................,;+;:::;??%;%%?:.................................
...................,;+:...,;+**,;*:S%,................................
..................,+;...,;+;++,;+,*;?,................................
.................:*,.,;+;;;+::+;:*+?:.................................
................,*:;+;::;+;;++;+++?S,.................................
................??+;:;;;;;+++++;+%%%,.................................
..............:*%+;;;::;++++:;++,.*+..................................
..............+?:::;+++++;:+%S+:++?:..................................
...............;%?++++;:;++;***:*SS:..................................
................:%?;:;*S@?......,?%;..................................
.................,++*%%@@@?::?%?*#@?..................................
..................,;?+#@@@@#@@@@@@@S;++;::,...........................
............,,,::;?***#@@@@#@@@@##@@*.,,::+;;;:,......................
.........,;++;;;::,..:?@@@@@@@@@@@@@+.....,;+*S%;,,,,,,...............
........:*;,..,,.++++..*@@@@@@@@@@@@;......,,:**++++;;++;;;::,........
.......,*,....**?S%?S+,.%@@@@@@@@@@#,,::::,,:;:.......,,:+;:;++.......
.......*;.....+?S@%*?+%+;?##@@@##@#S?++;;*#%*+**;;;;*?%S#?:,..++......
......,?.....,;+:,,,,,,,,,,::+%,,,,:@+.,?*::;:.*??;,,,,,,::,...*+.....
......+;.....................:*,,,,;S%:#?++*+:...,*;...........;?.....
......*;.....................:?+?###S%%%????*;;:::;*%*:......:++,.....
......;?+;;;:::,,,...........:*.,;+;:,,:%%???;:;;+*?%*?*,..:++,.......
.......,###S#S*++;;;;;::::,,.,?.........;+..........:*;*S;++,.........
.......,S%;?#%;;:...,,::::;;+++.........,*...........,;++;,...........
;;;;;;;;%;,.:;..........................,%+++++++;;;;;;;;;;;;;;;;:....
,,,,,,,,?;.............................;,?,,,,,,,,,,,,,,,,,,,,........
........?+............................:#;*............................
........,*,...........................+%?;............................
.........;+..........................,*?%,........:;,.................
.........;?..........................:+%%.........;*,.................
........,S;..........................*;#*.......,:::..................
........+*..........................:++%;........,,...................
........**..........................*;**:.............................
........?+;;:,.....................,*:*?,.............................
.......:%+,,:+**++:,.............:**;;S*..............................
.......;+*;;;:,,:;;;;;;;;:,,...,++@%.+#;..............................
.......+;**:.........,,;++;;,.;+:??,,**?,.,,..........................
.......;*:::;;,............;??%;*%**+;%S++++;:,,,,,,..................
.......;S;;**:....,,::::::;:,,,::::*?%%+;;++;+?SS??%,,................
.......+;,*:.,,;+**++;;+++*;......,++;:;?%*;:;?*:.?*;;;;+;;;;:,.......
......:*:%S;;;++;,.,::**+;:;;:,,.....,;+;::;;;,.,+%+++,..,,,:;++;,....
......:*:**;:+;,,:+;;:;*?%?+;:::;;:,..;+;:,,..,;+:.,*#+..,;**,.,+*,...
.......*+:;;;:++::,......:*%?%+;:,:;;++,...,+*?*++??S#++%S@@S?,,.:?:..
....;?SS*;:,,;*............*?@@%+*+:,,...:;%%*++;++;;:::,,::;++*,.;?..
....;%%+?+;;;;.............,*@%S,.,*S?+;+;:,...................,..:*..
.....,..++:,.................;*S:;%@#?%,.........................:*+..
.........,;++;:,.,.,:;.,+?;...+S%@@S:S#+:;,,:::::;;;;:::,.,,,:;+++;,..
............,:;+*%?S@??S%;,,:;****?+?%???S?++;:::::::::;++++;;:,......
................,:;*????+++++;,..........,,...........................

3) Still in easy pose, hook the fingers together at the center of the chest with the right palm facing down, Forearms and elbows parallel to the ground. Inhale deeply. Exhale completely with force and apply mul bandh. Inhale - hold your breath, apply mul bandh and mentally raise the pranic energy from the base of the spine to the top. Continue this breath cycle for 3 minutes.

..............................,;+*++*+:...............................
.............................,++;;:;+%?:..............................
..,,.........................:%*;*?*%++;...........................,,.
..*#;.................,;:....:S*+;;;++%;...........................%?.
..*@%.................,;,.....??;:,:;*%:..........................;@%,
..*%?:........................;*;;:*::*..........................:+++.
..;+,;;::,,,,,,,,..............+::*?,+,.............,,::::::::::;;:+,.
..,:;::::::::::::;:::,,.....,,.,*+;;*+,,,,,,,,:::;;;;:,,,,,:::::;;;,..
.....,:::;;:::,,..,:*:;??*;;+*%+;;..+;*;+;;::::,,+,...,,::::::::,,....
...........,,,:;;;:,+,.*?%:*+++,.;:;:.,....+;*:..+;;;;:::,,...........
.................,,;%;:;;:.:,;+..,;:......:#?;::;;,...................
....................,,,,:+*,..,..........:?;,,,,,.....................
..........................:;.............+,...........................
...........................;;,,........,:+............................
..............,,,,,,,,,,,,,,*:::::...,;SS,,,,,,,,,,...................
..............,:::::::::::::+S*;:,...:*%?:::::::::,...................
............................,%*+;,.,:;++%;............................
............................:?+**,.::;+;**;...........................
............................+*;+:..:*++?%?*,..........................
...........................;*;::,..,,,:+??+%,.........................
..........................;*;;,.........,:*%*?*+;::,..................
........................,;%*::;;:,,,,::;*SS?*?#*:,:;+,................
......................,:;,;;;;,,;+*%**;;::,,,,,,,...;:................
.....................:;:,;+;:;*;:,+;...............:+,................
....................:+..;?S;,,,,,:?S%;;+;;:,,,,,::;:,.................
....................,+,...,.....,:#@#+;+;;;::::::,....................
.....................:+;;:::;;;::;;:,.................................

4)Sit in easy pose. Extend the arms out from the sides, parallel to the ground. Press the fingers up, palms facing out, Roll the eyes up, and focus at the brow point. Inhale deeply — hold your breath while applying a firm Mula Bandha for 20 seconds. Then exhale and repeat the cycle. Continue for 2 to 3 minutes.

Page 24

...............................................,::,...................
...........................................,::*?:**+,.................
..........................................:::+*,,*+%:.................
.........................................+;;++:;*++?,.................
.......................................,+*;;;;+*++**..................
.......................................:*,:++++;+*+,..................
............................,,,,,,,,,,,,+??*+?S%:;??,,,,,,,,,,,.......
............................,,,,,,,,::,,,:+?#@@@@@@@;:,,,,,,,,,.......
........................................,;+;+S@@@@@@?;,...............
......................................:;:,.,,,*@#@@S;,;,..............
....................................,+:,...,;.,::::.;;;;;,............
....................................;,....,.;,:*;:*:+S#;,::,..........
...................................,;:::..;,::,**%%?*%%*:*+;+,........
...................................,+::;;.:;,;,?%+**%?*%?*:,:+........
...................................,%,;,;:,*,;,*:.,:?+:,....;;........
...................................;S,,:,;:+;%:+,..;;:,.,::++.........
...................................;*,.;.:*??%+*:.;*++%*+;+:,.........
...................................+;..;,;S%?;;?;+;+*;?;;*?%*;;,......
..................................:::;.,:++*+++,:*++;+:;+;%;,,+,......
..........................,.......*:.:;,,;++;:,,;+;;;:;;;*?*+.+,......
.........................;:......:;:..,::;+::::::;;:::::+?%;..+.......
.........................:.......*:..........,,:;::;+;::;;:..,+.......
................................:+;,::::::,::;::,:++;,,;.;,..::.......
...............................;++;;;+:;;::::::;;+:,..;,.;,..;,.......
..............................;?;+++::;;;;;+;;;::,...::.,?:.,;........
............................,:;::.+*;*?++,,,,.......::..;??++:........
...........................,?;,,,:?+++;:*++,,.....,;,...;++**.........
.........................,+%*;:;++;;;;;;;::,::,,.:;,....+?,:*,........
........,,,....,,,,::::::;+*::;;;;::++:,.....,:;;;,....,+,,+?,........
.......;:++:;::::,,,.....::;;;;;::::,..................,*:::;;,,......
...,,:;:;:,,,,,,,,,...,,,,:::::::,.....................,+::,,,;**;,...
...++;:::,:::::::::::::::,,,,,,.........................,,:,::::+?+...
......................................................................

..............................,,,.....................................
............................:;+;;+;...................................
..........................:*?+;;;+%+..................................
........................:**;::;;;;:+*:................................
......................;%%+;;;;;:;;;*?S;...............................
.....................*S*;**;*?;+?*?+*#@+..............................
.....................++:+;:+;:;;+;,;+;;?;.............................
......................+%,:+:;;;+:,+;...;*.............................
.......................;?*:*:+;.;+:,,,.++.............................
........................+?*,+:,++.;?*:+S:.............................
.........................:*?::*:...:,.:?..............................
...........................?%?,.....:;%*,.............................
...........................:S+:,...,*?S,..............................
.........................,+;*+::,:::,:?...............................
.....................,;++++;*+;*;:;+S?*,..............................
..................:+*?+?+;+%?:.:*...+?;?,.............................
................:+?+;;::+?+,,...*,..;;.?,.............................
..::::::;;;;;;+++,....,;;,......:*;.:*+S;;;;;;;:::::::::,.............
..,,,,,,,,,,:*+,....:;;,.........,++;?**;,,,,,,,,,,,,,,,..............
...........;+,....,;;,..::.........**,*?*.............................
.........:+;....,;;,,:+?%?;,..........:?*+,...........................
.......:*?:...,;;,,+S%:**,,..............:*;..........................
......;+,:+;,.;,.++:?S;*,.................+*..........................
.....+;....:?;,,*;..:??+.................;*,..........................
....:?.....:*:+?:...,**:..,:,....,,...,,;?,...........................
.....*;....:*........*:,...:;;::;+,..,+;?:............................
.....,?:....++......,*,......,,,,.......?,........,...................
......,*:...,?.......;:................,*........,+:..................
.......,*;...++......:;:;..............,*.......,:;,..................
........,*+...+;.....;;,+..............,?,......,::...................
..........++..,*;....+,+S;:,,..........,*.............................
...........+*:..+*,,:*:**+:+;+,........:*.............................
............,*+.,%S++++?*++*?%;?,.....,*%,............................
..............+?*?;....+??SS#SS*.,,,,;*#S.............................
..............;%%+::::;+;++S@#*+?*+++*%%?;;;;+:::::::::::::,::::,.....
..............,.,?*+**??%S#*SS;:::;;+*;.,+++*%%?+:::::;+**++:::;+;:...
................;*..,;++*?S%%?%%SSS%*;;++:;+;:,...,::;????*+:....,++..
...............:*.;??**?:,+*?S#@?+%%*:;;++;,..:+;;;:,,.............?,.
...............:*+?+*+;:;+:,,;;;*?;*#?%*:::*?%??,.................:*..
...............;S+*+:.;*:........,:;++*%**S%#S?:................,;+,..
..............,?*%+..+*,...............,++?+?*,..............,:;+:....
..............,+**..+;.................,;*#?%+::,,,,,,,,:::;;;;,......
................;*:;*.................,;:+SS**S+;;;;;;;;:::,,.........
.................:;S+,.............:,...;?+:;+;.......................
...................,;;;;;;;;:,,.,:+%*..,:;++;,........................
..........................,,;;;;*%?+;;;+;:,...........................
...................................,,,,...............................

......................................................................
.......................,:::;;;:::,,...................................
.....................,;+;:::;??%;%%?:.................................
...................,;+:...,;+**,;*:S%,................................
..................,+;...,;+;++,;+,*;?,................................
.................:*,.,;+;;;+::+;:*+?:.................................
................,*:;+;::;+;;++;+++?S,.................................
................??+;:;;;;;+++++;+%%%,.................................
..............:*%+;;;::;++++:;++,.*+..................................
..............+?:::;+++++;:+%S+:++?:..................................
...............;%?++++;:;++;***:*SS:..................................
................:%?;:;*S@?......,?%;..................................
.................,++*%%@@@?::?%?*#@?..................................
..................,;?+#@@@@#@@@@@@@S;++;::,...........................
............,,,::;?***#@@@@#@@@@##@@*.,,::+;;;:,......................
.........,;++;;;::,..:?@@@@@@@@@@@@@+.....,;+*S%;,,,,,,...............
........:*;,..,,.++++..*@@@@@@@@@@@@;......,,:**++++;;++;;;::,........
.......,*,....**?S%?S+,.%@@@@@@@@@@#,,::::,,:;:.......,,:+;:;++.......
.......*;.....+?S@%*?+%+;?##@@@##@#S?++;;*#%*+**;;;;*?%S#?:,..++......
......,?.....,;+:,,,,,,,,,,::+%,,,,:@+.,?*::;:.*??;,,,,,,::,...*+.....
......+;.....................:*,,,,;S%:#?++*+:...,*;...........;?.....
......*;.....................:?+?###S%%%????*;;:::;*%*:......:++,.....
......;?+;;;:::,,,...........:*.,;+;:,,:%%???;:;;+*?%*?*,..:++,.......
.......,###S#S*++;;;;;::::,,.,?.........;+..........:*;*S;++,.........
.......,S%;?#%;;:...,,::::;;+++.........,*...........,;++;,...........
;;;;;;;;%;,.:;..........................,%+++++++;;;;;;;;;;;;;;;;:....
,,,,,,,,?;.............................;,?,,,,,,,,,,,,,,,,,,,,........
........?+............................:#;*............................
........,*,...........................+%?;............................
.........;+..........................,*?%,........:;,.................
.........;?..........................:+%%.........;*,.................
........,S;..........................*;#*.......,:::..................
........+*..........................:++%;........,,...................
........**..........................*;**:.............................
........?+;;:,.....................,*:*?,.............................
.......:%+,,:+**++:,.............:**;;S*..............................
.......;+*;;;:,,:;;;;;;;;:,,...,++@%.+#;..............................
.......+;**:.........,,;++;;,.;+:??,,**?,.,,..........................
.......;*:::;;,............;??%;*%**+;%S++++;:,,,,,,..................
.......;S;;**:....,,::::::;:,,,::::*?%%+;;++;+?SS??%,,................
.......+;,*:.,,;+**++;;+++*;......,++;:;?%*;:;?*:.?*;;;;+;;;;:,.......
......:*:%S;;;++;,.,::**+;:;;:,,.....,;+;::;;;,.,+%+++,..,,,:;++;,....
......:*:**;:+;,,:+;;:;*?%?+;:::;;:,..;+;:,,..,;+:.,*#+..,;**,.,+*,...
.......*+:;;;:++::,......:*%?%+;:,:;;++,...,+*?*++??S#++%S@@S?,,.:?:..
....;?SS*;:,,;*............*?@@%+*+:,,...:;%%*++;++;;:::,,::;++*,.;?..
....;%%+?+;;;;.............,*@%S,.,*S?+;+;:,...................,..:*..
.....,..++:,.................;*S:;%@#?%,.........................:*+..
.........,;++;:,.,.,:;.,+?;...+S%@@S:S#+:;,,:::::;;;;:::,.,,,:;+++;,..
............,:;+*%?S@??S%;,,:;****?+?%???S?++;:::::::::;++++;;:,......
................,:;*????+++++;,..........,,...........................

..............................,;+*++*+:...............................
.............................,++;;:;+%?:..............................
..,,.........................:%*;*?*%++;...........................,,.
..*#;.................,;:....:S*+;;;++%;...........................%?.
..*@%.................,;,.....??;:,:;*%:..........................;@%,
..*%?:........................;*;;:*::*..........................:+++.
..;+,;;::,,,,,,,,..............+::*?,+,.............,,::::::::::;;:+,.
..,:;::::::::::::;:::,,.....,,.,*+;;*+,,,,,,,,:::;;;;:,,,,,:::::;;;,..
.....,:::;;:::,,..,:*:;??*;;+*%+;;..+;*;+;;::::,,+,...,,::::::::,,....
...........,,,:;;;:,+,.*?%:*+++,.;:;:.,....+;*:..+;;;;:::,,...........
.................,,;%;:;;:.:,;+..,;:......:#?;::;;,...................
....................,,,,:+*,..,..........:?;,,,,,.....................
..........................:;.............+,...........................
...........................;;,,........,:+............................
..............,,,,,,,,,,,,,,*:::::...,;SS,,,,,,,,,,...................
..............,:::::::::::::+S*;:,...:*%?:::::::::,...................
............................,%*+;,.,:;++%;............................
............................:?+**,.::;+;**;...........................
............................+*;+:..:*++?%?*,..........................
...........................;*;::,..,,,:+??+%,.........................
..........................;*;;,.........,:*%*?*+;::,..................
........................,;%*::;;:,,,,::;*SS?*?#*:,:;+,................
......................,:;,;;;;,,;+*%**;;::,,,,,,,...;:................
.....................:;:,;+;:;*;:,+;...............:+,................
....................:+..;?S;,,,,,:?S%;;+;;:,,,,,::;:,.................
....................,+,...,.....,:#@#+;+;;;::::::,....................
.....................:+;;:::;;;::;;:,.................................

..............................,::.....................................
.........................,;;;;++*?+:..................................
........................:+::++++++??;.................................
......................,++*%%%%**++++%;................................
.....................,%%SS%**++++***?%:...............................
.....................,%??%*+**?***S#S@%...............................
......................,?#*:;;+;;+?+::*@:..............................
........................+?;++:;;,.....%;..............................
.........................%*+:+::;;,:;:+;..............................
.........................;S:*,.:++,*???,..............................
..........................*%:.....::%*,...............................
..........................,*;,..:*S%%+................................
...........................:;;+:,::;%,.......:+,......................
...........................+:.,;+;+*;........,+,......................
........................,;+S+.....?+........,,,.......................
.....................,::*;,+%+...,%%,.................................
.................:;;;;::,...+S:..,%?+;::,,,...........................
................;+,..........;?+..%;.,:;+;+;..........................
.........:;::::;*.....*:;:....,?%*#*?+,....+*+;:::::;;,...............
.........,::::,*;.....??%,......;%%?@@?..,:.,?;,,,,,,,................
..............,*......*@S++,.....,?*S##,.:#,;;*;......................
..............*:......+S+:,......%%%#%@;..#S%,.;*,....................
.............:+......,+,........:*;+%%#:.,#+....:+;:..................
.............?*+++;::*:.........*:...*?:.,%,......;%+.................
.............;?...,;+++;;::,:;;;?:...***:*+**,,,;?*;;+,...............
.............,?........,::;;#@::,...++.:;;:;+;;;;:::.;*,..............
.............,?,............S@,.,:;+*?;::,............,*:.............
..............:+;::::;;;;;++##++;:,,.,?+;;+;++;;;;;;::;*:.............
................::;::%+;;;,,*::......;?:,....,,,,,,,:::,..............
.....................S?;::............:??,............................
....................++....,,::,,,..,:;;%?.............................
...................;S;;*?%%*:::;;;+++++?+.............................
..................,*+,:;;;+;;;+*******+:++............................
.................:+:,.....::,..,,,,,,,:;;S;...........................
................;*+??;;++**++++;+*+;:::,,:**+++::;:::::,,,............
................?S*::;;;;+****;;+**?%%???*+;;;++::;;;::;;;;;;;;;:,....
...............:SS:*?+?S##S?,;S++?*;;::,:;+**+*?%SS%+;;;;:,,,,,,;*....
..............,*;:;:;+**+++*;.:++++*?%SS#####%*+;:,,,,,,,::......;*...
.............,?:.:+;:......,;*:.,,::?S+;::::.....................,?...
.............*:.++,..........,*+:,,.,%...........................+;...
............,?,.?..............:;;;++%*:,....................,:;+;....
.............;+:?...................,,:;;+;;+;;:,,,,,,,,,,:;++;:,.....
.............,+**;,.......:...........,,:;+**::;;;;;;;;;;;:,,.........
.................;*;:,.;+?%;.....,:;++;::,,...........................
..................,,;++#@@@*;;:;++;:,.................................
......................:;+;;;::::,.....................................

5) In easy pose, press the palms together with the fingers pointing up. Pull the spine straight. Press the palms together with 30 to 50 pounds (13 to 23 kg) of pressure, Hold the position for 2 minutes. Then relax.

Comments:

This kriya energizes you and helps purify the mind and body. It is an excellent kriya to practice before giving a healing relaxing massage to someone. If you massage people professionally, it can keep your energy together and prevent you from getting drained. Exercise 1 will raise the sexual and digestive energies of the body. Exercise 2 will open the lungs and the thyroid. Exercise 3 opens the heart and gives it strength. Exercises 4 and 5 increase healing power in the hands and circulation to the upper body.

Page 25

...................................................,,.................
..................................................**+:................
.................................................,??,*;...............
..................................................+?,.+;..............
..................................................*?...*;.............
..................................................%%...*%S+...........
..................................................:**++;:*#;,.........
...................................................:?%;..;+,:;;::,....
.................................................,*?+,.,*#,...,:;;;:..
...............................................,+?+:..;;:??,......,;;.
.............................................,+?*:..:+:..:*?,.......*:
.........................................,:;*?*;...;+,....,?%;,.....*,
.....................................,:;++;;:,..,:+:.....,;?*;;;:..;;.
..................................,;+;:,....,::;;:...,,,;?*:....,.;+..
.................................:+:,...,:+*+:,...,:;;;:;:......,+;...
..:;;:.................,;;;;;;::+?,...,;+:,:;;;::;;:,..........,+:....
..%@%;................;+,....,,.;;....,,......,,,,............:+,.....
..:*@?...............,*.......:;,,..........................:+:.......
..*?*,................+:.......+,.,.....................,::;:,........
.......................,:,,,,,,,.,::,::,,,..,,,,,,,::::::::,..........
.........................,,,,,,......,,,:::::,,,,,,,..................

.......................................,::,...........................
......................................;%*??;:,........................
..................................,::;?S;.+*++;:,,....................
............................,,,::::,,..;*:,;+*+++*+;::::,,............
...............,:::::::::;;;;::,,........:+:.,;;:,,,,,:::;;:::::::,...
........::::;::::,,...................,,,..:;:.,:;::,,.....,,,,,,:;;..
.....,:;:,,,,,....,,,..........,,,,::;+*;:,,,;+:..,,:::;;,,,:......+:.
,:::++::,:;++++;;;+++;;;;+++;;;;;::,,,,,:::;;:;++;,.....,.+*+,...,;+,.
,,,,,::,,:,:;,,,,,,,,,,,::,::::::::::;;;;;:::::::;;:;::::;+;+;;::;+::,
..........,%S.........................................,,,,............
.........:%S#:........................................................
.........,,:;,........................................................

Kundalini Yoga KY for Strengthening the Immune System 1

...............................:::::,.................................
..............................;;...,;:................................
.............................,+......+,...............................
.............................:+......+;...............................
.............................,*,.....;:...........................,::.
..............................:;,...;*..........................:;;:*.
...............................:?;;;;*:.....................,,:+;,,+,.
...........................,,::+;,,..,+;:::::,,,,,,,,,::;;;;;;:,..*:..
.,;:::,.............,,:::;;;;:,........,,:::;::::::::::,,.....,:;+;...
.,?:,:;;:,,:::;::;;;;::,,...............................,,,::;;:,,....
..,;+:.,:::,,,..............................,,::::::;;;:::;::,........
....,+;,.,.,....,,,,:::;::;,..............;;:::::,,,,.................
......;;;;:;;;;;;;;:::+?*::*,............+*+:.........................
.....................,?#?:.;*...........:+?#%,........................
.......................,....*,..........+:.,..........................
............................;;..........?,............................
............................:+..........?,............................
............................++..........*:............................
..........................,:*,..........:+,...........................
......................,:;++;,............:;;;:,,......................
....................:+;::,.................,::;;+:....................
..................,+;,..........................,;+,..................
..................+;....:::,,:;;:,.......,,:::,...:*..................
.................,?....:*::;;;,,:;;;;;;;;;;;;:;,...?,.................
...........::;:;;;%,..,?*+;:::;;;;;::,,,...........?;;;;:.............
..................:*,.,,........,,::;;;;;:::,,,,::?;.,,,..............
...,...............:*;,,...............,,,:::;;::,++..................
.....................,::;;::::;;;:::;;;;++;:;:::,,+:..................
..........................,,,,,,,,,,.......,,,,:;:,...................
............:*+.*%**,.................................................
...........,*@?.S#S#,.................................................
.............@?.S#?@:.................................................
.............*;.+*+:..................................................

......................................................................
...............................,;;+;:.................................
.............................,*+;:,;+*:...............................
............................,%;......,++..............................
...........................,?;.........+*.............................
...........................**...........?+............................
...........................S:...........:%............................
...........................%;...........,S............................
...........................%:...........,S............................
...........................?+...........;%............................
...........................,%,..........%;............................
............................;%:........?S.............................
.............................+S+,...,;?%%.............................
..............................*S*****+,.?%,...........................
............................:+%:.........;**+::,......................
......................,,;*?*?+,............,;+++**;...................
....................:+???;:,.....................:*?,.................
..................;?*:,............................;%:................
................,?%:................................;%,...............
...............:#+...................................:%:..............
..............,#;.....................................;S:.............
..............%*.......................................;S:............
.............;%.........................................:S:...........
............,%:..........................................+S,..........
............+*........,...........,*?+.........+#+........*?..........
...........:S,.......?@:.........;%%%*?,.......?SS;........?*.........
...........%+.......;S%+........:%,:%.+S,......%;:%;.......,#;........
..........+S.......:#:*?.......:S:.;%..*%.....,@;.:#;.......;S,.......
.........,#;.......%*.;S,.....,%;..;#,.,%*....;#...;#:.......?%.......
.........+S.......+S..,S......+S...:#,..,#;...*@:::,SS:,.....,%;......
.........?*.....,;@?++*#:,,,.,S;....%,...+S**?%%*++++*+*+.....;#,.....
.........#*...,*?*;:::;+**??*??,....S;....,:,,..........,.....:#,.....
.........?*...,:,...................#*........................*S,.....
.........;S........................,#*,,,,,,,..........,,,:;***,......
..........?*,..............,,:;;*+????%%%%%???*?*******??*+;:.........
..........,?%***;;;;;;*?*????***;:,...,....,,,;#,,,,,,,,..............
............,::::::::;?S:,,,...................??,....................
...................:+?*,.......................,**+;;:,...............
.............,:;*?**;,............................,:+*??+;;:,.........
..........;*?*+;:,.....................................,;;****;:,.....
........;?*:,................................................,,;+;....
.......?*,......................................................,*?...
......?+..........................................................?+..
.....;?...........::,.......,,,.........................,,,.......,%,.
.....?*.........,%???*;:;+*??*??+,...............,,;+*????**?+.....?+.
.....#*.........%*...:*?*+:,...:+**++;;,,,,,,:;+***+;:,,....,:.....;%.
.....S*........:#::;;;;;;;;::,,...,:;;*?*??++;;:,..................+S,
:;;;;%*......,:%%*++;:::;+++**???+;:,,.............................*%:
;++;;+S,.....+*,...............,:;;*+***;::,.......................S;.
......*?..............................,:;+*?++;:,,...............:%%..
.......?*...................................,:;+**?**+++::;+++**?*#?..
........+%+,......................................,,:;++;;++++::,.%;..
.........:*?*;,,...................,,,,,,,::::::::::::,,,.......,*%...
...........,:+????+++++++++++*???**?%?++++*??**??****?++***?+++??*,...
................,,,,,,,,,,,,,,,,,,.........................,,,,,......
......................................................................
.........................,.......,....................................
......................,*%@:.....*@*...................................
....................,%@@@@:....*@@@%..................................
....................,;:%@@:...*@@+#@%,................................
.......................%@@:..*@@S+%@@S,...............................
.......................%@@:.*@@%%SS%@@#:..............................
.......................?@#:.?#*.....;@S+..............................
........................,,...,.......,................................
......................................................................

1. Sitting in easy pose, bring your hands into prayer pose at the center of your chest and then extend your arms out to the sides. Return them to prayer pose and continue, stretching the armpits as much as you can when you extend the arms out to the sides. Breathe long and deep. Keep moving faster and faster, extending the arms all the way out. You are exercising your immune system and making it stronger.

After 3 minutes start getting angry and feisty. Start fighting and use the motion to get all your anger out. Continue for another 8 minutes.

................................,:+*;,................................
...............................;+%S%;*,...............................
.............................,*;,%SS;:*...............................
.............................+*.,%S?+.?:..............................
............................;?,..%*:..+*..............................
..........................:*+...,S;...,%..............................
.........................;*:...,?+;?,..+?,............................
.......................,*;....,?+..;*...;%:...........................
......................:*:....,?;....*;...:*:..........................
.....................:?,....:*::;;;::?,...,+:.........................
.....................?;....+*:*+:,:;**?.....?,........................
....................,%,...:%:*,.....,***....+?........................
....................:%....;+*,.......:??;...:S........................
....................?;....*?*.........?*+...,%........................
....................?,....*??.........%;*...,%........................
...................,?....,%,%,.......:*;?...,%........................
...................,%....:?.;*,.....:?,*+...:*........................
...................,%....;%..;?;:::+S:.%:...;*........................
...................,?.....?+,:%+;+;:**+*....*;........................
...................,%,.....;;;:......::.....?,........................
....................%:.....................:?.........................
....................++.....................*;.........................
....................,?....................:?..........................
.....................*:...................?:..........................
.....................:*..................;*...........................
......................*:.................?,...........................
..................,+?::*................;+..,.........................
.................+#@@#;?,..............,?,+S@S;.......................
.................:*@@S;*;..............+*+S@@#%,......................
..................,?S#?+*..............%:?@@@:........................
.....................:;%:..............%+;*+:.........................
.............,,:;;++++;,...............:?+::::,,......................
...........:+*+::,,......................,,:;;;+;;;:,.................
.........,++,....................................,,;*;................
........,?;.........................................,;*,..............
.......,?:......,:;;++;;;:,,........,,:;;;;:..........;+..............
.......;?....:+++;;:::::;;;+++;:,,;+*+;;:,,:..........,?..............
.......:*...,;:..............,:?%+:,..................:?..............
..:::;;;%,.................,:+*;,....................,%+,,,,,,,,,,,,..
..,,,::,+?:,............,:+++,...................,,:+*+;::::;;;;;;;,..
.........:++;;;;::::;;++;:,....,,::;++*?*+;;;;;+%%+::.................
....:;,.....,,:::%+::,,....,:+++;:::,,:;++++;;;*+,....................
....+%#%,........:*;::::;+++;:,...........,:;;;,......................
......%@:.........,::;;::,,...........................................
...,:%@?:.............................................................
...:?%??*.............................................................
......................................................................

2. Sitting in easy pose, interlace your fingers to lock your hands above your head with your elbows straight. Twist left and right from the base of your spine. Do breath of fire and move wildly. 4 Minutes. This is very good for the liver.

........................................,,,,,.........................
...................................,:;++++*++;::,.....................
.......................,,,,,,,,:::;**+::,,,,:;+:;;:,..................
.........,,,,......,:;;;;;;:::::,,,......,;...:+:,,:;:::,.............
........;;:::;:,.:;;,,..............,:;;;;;;:,,.:**;:,;+++............
.......,*....,++;:,,,.....,,,....,:;;,,.....,::;;::;++:,,,............
........;;:,,,:,...::;;;*++;;;::;:,.............,:;,:;;+,.............
.....,,,,:;;;*+;:,,,,,,:::::;;;;;:;;,.............,::::+,.............
..:??:,,,,,,,,:::,::::::::::::::;:;*;:::::::::::::::::::::::::::::::,.
..,*@:................................................................
..:*%:................................................................
..,,..................................................................

3. Lie down on your back and make your body jump vigorously up, down, and all around. Move every part of your body including your head. Move vigorously. 4 Minutes.

This is the best exercise to get rid of anger and it makes the immune system healthy.

Page 26

......................................................................
...............................,;;+;:.................................
.............................,*+;:,;+*:...............................
............................,%;......,++..............................
...........................,?;.........+*.............................
...........................**...........?+............................
...........................S:...........:%............................
...........................%;...........,S............................
...........................%:...........,S............................
...........................?+...........;%............................
...........................,%,..........%;............................
............................;%:........?S.............................
.............................+S+,...,;?%%.............................
..............................*S*****+,.?%,...........................
............................:+%:.........;**+::,......................
......................,,;*?*?+,............,;+++**;...................
....................:+???;:,.....................:*?,.................
..................;?*:,............................;%:................
................,?%:................................;%,...............
...............:#+...................................:%:..............
..............,#;.....................................;S:.............
..............%*.......................................;S:............
.............;%.........................................:S:...........
............,%:..........................................+S,..........
............+*........,...........,*?+.........+#+........*?..........
...........:S,.......?@:.........;%%%*?,.......?SS;........?*.........
...........%+.......;S%+........:%,:%.+S,......%;:%;.......,#;........
..........+S.......:#:*?.......:S:.;%..*%.....,@;.:#;.......;S,.......
.........,#;.......%*.;S,.....,%;..;#,.,%*....;#...;#:.......?%.......
.........+S.......+S..,S......+S...:#,..,#;...*@:::,SS:,.....,%;......
.........?*.....,;@?++*#:,,,.,S;....%,...+S**?%%*++++*+*+.....;#,.....
.........#*...,*?*;:::;+**??*??,....S;....,:,,..........,.....:#,.....
.........?*...,:,...................#*........................*S,.....
.........;S........................,#*,,,,,,,..........,,,:;***,......
..........?*,..............,,:;;*+????%%%%%???*?*******??*+;:.........
..........,?%***;;;;;;*?*????***;:,...,....,,,;#,,,,,,,,..............
............,::::::::;?S:,,,...................??,....................
...................:+?*,.......................,**+;;:,...............
.............,:;*?**;,............................,:+*??+;;:,.........
..........;*?*+;:,.....................................,;;****;:,.....
........;?*:,................................................,,;+;....
.......?*,......................................................,*?...
......?+..........................................................?+..
.....;?...........::,.......,,,.........................,,,.......,%,.
.....?*.........,%???*;:;+*??*??+,...............,,;+*????**?+.....?+.
.....#*.........%*...:*?*+:,...:+**++;;,,,,,,:;+***+;:,,....,:.....;%.
.....S*........:#::;;;;;;;;::,,...,:;;*?*??++;;:,..................+S,
:;;;;%*......,:%%*++;:::;+++**???+;:,,.............................*%:
;++;;+S,.....+*,...............,:;;*+***;::,.......................S;.
......*?..............................,:;+*?++;:,,...............:%%..
.......?*...................................,:;+**?**+++::;+++**?*#?..
........+%+,......................................,,:;++;;++++::,.%;..
.........:*?*;,,...................,,,,,,,::::::::::::,,,.......,*%...
...........,:+????+++++++++++*???**?%?++++*??**??****?++***?+++??*,...
................,,,,,,,,,,,,,,,,,,.........................,,,,,......
......................................................................
.........................,.......,....................................
......................,*%@:.....*@*...................................
....................,%@@@@:....*@@@%..................................
....................,;:%@@:...*@@+#@%,................................
.......................%@@:..*@@S+%@@S,...............................
.......................%@@:.*@@%%SS%@@#:..............................
.......................?@#:.?#*.....;@S+..............................
........................,,...,.......,................................
......................................................................

...............................:::::,.................................
..............................;;...,;:................................
.............................,+......+,...............................
.............................:+......+;...............................
.............................,*,.....;:...........................,::.
..............................:;,...;*..........................:;;:*.
...............................:?;;;;*:.....................,,:+;,,+,.
...........................,,::+;,,..,+;:::::,,,,,,,,,::;;;;;;:,..*:..
.,;:::,.............,,:::;;;;:,........,,:::;::::::::::,,.....,:;+;...
.,?:,:;;:,,:::;::;;;;::,,...............................,,,::;;:,,....
..,;+:.,:::,,,..............................,,::::::;;;:::;::,........
....,+;,.,.,....,,,,:::;::;,..............;;:::::,,,,.................
......;;;;:;;;;;;;;:::+?*::*,............+*+:.........................
.....................,?#?:.;*...........:+?#%,........................
.......................,....*,..........+:.,..........................
............................;;..........?,............................
............................:+..........?,............................
............................++..........*:............................
..........................,:*,..........:+,...........................
......................,:;++;,............:;;;:,,......................
....................:+;::,.................,::;;+:....................
..................,+;,..........................,;+,..................
..................+;....:::,,:;;:,.......,,:::,...:*..................
.................,?....:*::;;;,,:;;;;;;;;;;;;:;,...?,.................
...........::;:;;;%,..,?*+;:::;;;;;::,,,...........?;;;;:.............
..................:*,.,,........,,::;;;;;:::,,,,::?;.,,,..............
...,...............:*;,,...............,,,:::;;::,++..................
.....................,::;;::::;;;:::;;;;++;:;:::,,+:..................
..........................,,,,,,,,,,.......,,,,:;:,...................
............:*+.*%**,.................................................
...........,*@?.S#S#,.................................................
.............@?.S#?@:.................................................
.............*;.+*+:..................................................

................................,:+*;,................................
...............................;+%S%;*,...............................
.............................,*;,%SS;:*...............................
.............................+*.,%S?+.?:..............................
............................;?,..%*:..+*..............................
..........................:*+...,S;...,%..............................
.........................;*:...,?+;?,..+?,............................
.......................,*;....,?+..;*...;%:...........................
......................:*:....,?;....*;...:*:..........................
.....................:?,....:*::;;;::?,...,+:.........................
.....................?;....+*:*+:,:;**?.....?,........................
....................,%,...:%:*,.....,***....+?........................
....................:%....;+*,.......:??;...:S........................
....................?;....*?*.........?*+...,%........................
....................?,....*??.........%;*...,%........................
...................,?....,%,%,.......:*;?...,%........................
...................,%....:?.;*,.....:?,*+...:*........................
...................,%....;%..;?;:::+S:.%:...;*........................
...................,?.....?+,:%+;+;:**+*....*;........................
...................,%,.....;;;:......::.....?,........................
....................%:.....................:?.........................
....................++.....................*;.........................
....................,?....................:?..........................
.....................*:...................?:..........................
.....................:*..................;*...........................
......................*:.................?,...........................
..................,+?::*................;+..,.........................
.................+#@@#;?,..............,?,+S@S;.......................
.................:*@@S;*;..............+*+S@@#%,......................
..................,?S#?+*..............%:?@@@:........................
.....................:;%:..............%+;*+:.........................
.............,,:;;++++;,...............:?+::::,,......................
...........:+*+::,,......................,,:;;;+;;;:,.................
.........,++,....................................,,;*;................
........,?;.........................................,;*,..............
.......,?:......,:;;++;;;:,,........,,:;;;;:..........;+..............
.......;?....:+++;;:::::;;;+++;:,,;+*+;;:,,:..........,?..............
.......:*...,;:..............,:?%+:,..................:?..............
..:::;;;%,.................,:+*;,....................,%+,,,,,,,,,,,,..
..,,,::,+?:,............,:+++,...................,,:+*+;::::;;;;;;;,..
.........:++;;;;::::;;++;:,....,,::;++*?*+;;;;;+%%+::.................
....:;,.....,,:::%+::,,....,:+++;:::,,:;++++;;;*+,....................
....+%#%,........:*;::::;+++;:,...........,:;;;,......................
......%@:.........,::;;::,,...........................................
...,:%@?:.............................................................
...:?%??*.............................................................
......................................................................

........................................,,,,,.........................
...................................,:;++++*++;::,.....................
.......................,,,,,,,,:::;**+::,,,,:;+:;;:,..................
.........,,,,......,:;;;;;;:::::,,,......,;...:+:,,:;:::,.............
........;;:::;:,.:;;,,..............,:;;;;;;:,,.:**;:,;+++............
.......,*....,++;:,,,.....,,,....,:;;,,.....,::;;::;++:,,,............
........;;:,,,:,...::;;;*++;;;::;:,.............,:;,:;;+,.............
.....,,,,:;;;*+;:,,,,,,:::::;;;;;:;;,.............,::::+,.............
..:??:,,,,,,,,:::,::::::::::::::;:;*;:::::::::::::::::::::::::::::::,.
..,*@:................................................................
..:*%:................................................................
..,,..................................................................

.......................................,::,...........................
......................................;%*??;:,........................
..................................,::;?S;.+*++;:,,....................
............................,,,::::,,..;*:,;+*+++*+;::::,,............
...............,:::::::::;;;;::,,........:+:.,;;:,,,,,:::;;:::::::,...
........::::;::::,,...................,,,..:;:.,:;::,,.....,,,,,,:;;..
.....,:;:,,,,,....,,,..........,,,,::;+*;:,,,;+:..,,:::;;,,,:......+:.
,:::++::,:;++++;;;+++;;;;+++;;;;;::,,,,,:::;;:;++;,.....,.+*+,...,;+,.
,,,,,::,,:,:;,,,,,,,,,,,::,::::::::::;;;;;:::::::;;:;::::;+;+;;::;+::,
..........,%S.........................................,,,,............
.........:%S#:........................................................
.........,,:;,........................................................

4. Turn onto your belly and lock your hands in the small of your back. Again make your body jump vigorously up, down, and all around. Move every part of you. 3 1/2 Minutes.

...................................................,,.................
..................................................**+:................
.................................................,??,*;...............
..................................................+?,.+;..............
..................................................*?...*;.............
..................................................%%...*%S+...........
..................................................:**++;:*#;,.........
...................................................:?%;..;+,:;;::,....
.................................................,*?+,.,*#,...,:;;;:..
...............................................,+?+:..;;:??,......,;;.
.............................................,+?*:..:+:..:*?,.......*:
.........................................,:;*?*;...;+,....,?%;,.....*,
.....................................,:;++;;:,..,:+:.....,;?*;;;:..;;.
..................................,;+;:,....,::;;:...,,,;?*:....,.;+..
.................................:+:,...,:+*+:,...,:;;;:;:......,+;...
..:;;:.................,;;;;;;::+?,...,;+:,:;;;::;;:,..........,+:....
..%@%;................;+,....,,.;;....,,......,,,,............:+,.....
..:*@?...............,*.......:;,,..........................:+:.......
..*?*,................+:.......+,.,.....................,::;:,........
.......................,:,,,,,,,.,::,::,,,..,,,,,,,::::::::,..........
.........................,,,,,,......,,,:::::,,,,,,,..................

5. Keeping your forehead on the floor, grab your ankles and pull up on them so that you lift your knees up from the ground. Once you are balanced with your knees suspended, hold the posture with a long, slow breath for 1 1/2 Minutes.

6. Turn over onto your back and nap, listening to ''Naad'' by Sangeet Kaur. After 11 minutes begin to sing along for another 4 minutes. In class, Yogi Bhajan played the gong during this meditation.

COMMENTS: It is the self-control that matters in life. Life is not given to you for any other reason but to experience your own creativity and your own Self in the dignity of its existence. Yogi Bhajan, October 22, 1985 (From Physical Wisdom)

Page 27

......................................................................
.....................,,,..............................................
...................,;+,+;:,...........................................
..................:;;;.:,:;,..........................................
..................*;::;::,;:..........................................
..................;+:,,:;;;,..........................................
...................*:,;,,;:...........................................
...................,*::::;............................................
..................,;+::,;+:,..........................................
...............,,:,:;:,;+,,::,........................................
..............,:,...:+;:....,::......................::,,,,,..........
.............,;......,;.......;,.,:,................,:,,,,,,,,........
............,:,..;.........,..,;.,:..................;:,:::::+,.......
...........,:,..,;........,;...;:....................,:;:;?:+;........
..........,:,..:,:.........,:..,*,...................,::::;++,........
.........,,..,:,.:..........:,..,;,...................+;,,:++,........
........,,.,,,.,:,..........;,...:;..................,*:::::,+,.......
......,::,:;::::::;::::;:;:::;,...+;..................+;;,...,;.......
....,,:;+::,,,,.,,::,,,,:,,,,,:::+;;:.................,+,..,..::......
...,+:,:,..,;;::::,:;;+;;++;::::,,+:;:.........,:,....:,..;;...;,.....
...:;;:.....,,,,,,::::;;:,,.......::+;.........::,...::..:;....;:.....
.....,:::,,,:::::,,,::::,,:::::::::::...............,:.,;,.....::.....
...............................,,,,,...............,;.:;*:,,,,,;*+,...
..................................................,;.::,;:,,,,,;;:....
................................................,:;?+:,,:,.....;......
..............................................,:,:::,.........,+......
............................................::;:;;:::,:,,....:;,......
...........................................;:..,,,,,,,,::::;;+:.,.....
...........................................,;,,,,,,,,,,,,,:+,,::;;:...
............................................,,:::,,,,,,,::::::,,,,:...
......................................................................

Kundalini Yoga whahe guru kriya (Taught November 27' 1972, source: Kundalini Meditation Manual for

intermediate students)

A) Come into chair pose: knees bent, back parallel to the ground, hands grasping the heels firmly. Keep the spine straight. The head looks down. (A) Turn your head to the left shoulder and say WHAHE. Turn your head to the right shoulder and say, GURU. Alternate at a moderate pace to make a continuous sound current: WHAHE GURU WHAHE GURU WHAHE GURU. Continue for 3 minutes.

......................................................................
............................,.........................................
............................:+.,*,....................................
.........,,,,,,,,,,,,.....,::++:;:,...................................
.......,:,,,,,:,,,,,,:,,,,;;:,,,::;,..................................
......:,,......,.........,;;;::::::,..................................
.....,:.......,;,,..,,....,;.:,;+:,,..................................
......:,.......,::;:,,.,,::,,:;:..,...................................
.......:::,....,,,,,,,;,,:,,:,........................................
.........,:::::,,.,:,,,;,,:;,.............................,,,,,:*;....
............:;...;:....;,..,...........................,,,:;::,*++,...
...........,:.,:,:,.,,:,.............................::,::,.;::*+*;...
..........,,.,,,..,::,..............................,+,::,,:;,,**,,...
.........,,,:,.,::,,........,,......................:*;*,,,+:,:::.....
........,::,..,,,...........;+......................;;;:,,,;,.........
........:,;,:,..............,,......................:,..:..,:,........
........;:;;,,,,:,.................................::...:::,,:,.......
.............,,,,..................................+,....;+:,.::......
..................................................::....::.:::.,,.....
..................................................:,....;.,;:,,:;.....
..................................................;,....;;;:,::,......
..................................................:.....:;:,,.........
..................................................:.....,;,...........
..................................................:,...:;,............
.........:;:::,...................................::..,:..............
........,:;,,;*:..................................,;..:,...,..........
.......,:+;*?:.,...................................:..:...,+:.........
.......+:,;,;+:....................................;.,;....,,.........
.......+;+++::+....................................:,,+...............
......,;;,:;;?*;;;:,,..............................:;.::..............
......:+::::*;:,.,,,:;;:::,,.......................,*.,:..............
.......:*;:?;.........,,,,::::.....................:+,,:..............
........;;++;...........,,...,:...................,+:,::..............
........:;;;:;,.,;,:,,,::.....:,................,:;::,;,..............
..........;+.,;:.::,,,:*,....,:................:;;;;:.+,..............
..........,....::,;,...;;...+:..................:;:::,:,..............
................:;,:...:,...;.........................................
.................::,;,.:,..,:.........................................
..................:::+:;,..;...............................,..........
............::.....,:;+*,.::......................,,.....;,+++,,......
............,,.......,;+,,+:......................;;;,...;++++;;......
......................,*,,?:...................,:::::;,.,:;;,,,;......
.......................:,,*:...................,*;..:;...;+,..,:......
.......................:.,+,....................,:..:.....,::,;+......
.......................:.:;......................,;:+......:+::;......
.......................:.+;......................:;,::.....+..::......
...................,,::,.+:......................::..;,...:+..;,......
..................:;+;:::;,......................,,,::++:,;:.,;.......
....................,,...........................,:;+.;,**+..::.......
.................................................,,;;:;,;+:..;,.......
.................................................,:;:;:,.;...;........
.................................................,:::;;::,..,;........
..............,,..................................:::,;*;...::........
............,*++;,................................;;:;,;,...;:........
...........,;:;;:*:...............................;;,.::....+,........
...........;+;*;::;,.............................,;,.,+....,;.........
..........:+,:++++;,.............................:,;.:;....::.........
..........,*;;***?:.....:,:......................;,::,:...,+,.........
..........;:;*+:,,;;,...+::,.....................,:,+;,...,+..........
..........,+?,.....,;:............................,*;......+..........
...........;;..,,....;;,..........................,;......,;..........
..........::..:*,.....:;:,,.......................,:......::..........
.........:;.,;:::......,+:;;:.....................,:......;...........
........;:,::,..;,,,,:::,..,;;....................::.....,:....,,.....
......,+:::..,::;::,,,.......+....................,:.....:,....;:,....
.....,+;:,..+:,,..:;;:,..,,:*+....................,:.....,;...........
.,:;;;;:,..,+,....,,,,,,,:;::;;;;,................,;......;...........
.,;;::,.....,,,:::::::::,,::::::+:................,:.....,:...........
..................................................:;...,;:............
..................................................::...;,.............
..................................................;,...;..............
..................................................;....;,.............
..................................................:....+,.............
..............................,,,,................;...,;..............
.................,,,::,,,,,...;:;;................+...,,..............
.............,::::,,,,,,,:;;;::,,,................;,..;...............
.......::::;+:,,..,,........,:;+,.................;,.,;...............
.....,+;;;++++;...,:;,,,:,.....:+.................:,..;...............
.....;?;:++;+*?%;,..,:;::,.....;:.................,:..;...............
.....+?:;;+:,;?+;::::..:,..:::;+::,,..............,+.,:...............
.....++;;+;+;?;::::,:::;+,,::;;::;;+*,...........,:+.::.,,............
.....,:;::,,:::::,,:::::,,,,,,,,,,,,,,........,:::+..:+.*+............
............................................:+;:,;;::;+.;:............
.............................................,,,,;,:;,..?;............
..............................................:::,:;....::............
..............................................::::,...................
......................................................................
......................................................................

B) Stand up straight. Put hands on the hips and lean backward. Keep the legs straight. Let the head fall back. (B) Turn your head to the left and say WHAHE. Turn your head to the right and say GURU. Continue for 3 minutes.

C) Stand straight. Bend a little so the hands rest on the knees. The spine is straight but bends the head up. (C) Then chant WHAHE while turning the head to the left. Chant GURU while turning head to the right. Continue for 3 minutes.

D) Stand up. Stretch arms overhead trying to touch the sky. (D) On WHAHE, the feet are flat on the ground. With GURU, rise up on your toes. Vibrate up and down for 3 minutes.

E) Sit on the heels. Place the palms flat on the floor just in front of the knees. The spine and arms are straight looking like a sphinx. (El) Bend forward, touching the forehead to the ground, and chant GURU. (E2) Rise up and chant WHAHE. Continue for 3 minutes.

F) Sit in easy pose. (F) Begin to whisper the panj shabad:

...,;.................:,..............................................
...,;,................*,.......+.......,.......,+.....................
..,;+::::,++::,,,,,:,,*:,,,,,,:?,,,,,,,*:,,,,,,:*,,,,,,,::;;,,,,,.....
..,;;,;;+,S#;+,,,,,,,,*:,,,,,,:?,,,,,,,*:,,,,,,:*,,,,,,,:;S@:,,,,.....
...*:,;**,S#;;;,,,,,:*%:,,,,,,:*,,,,,,,*:,,,,,,,?,,,,,,:;;%@:,,,,.....
..,**;:+;:#S+++:,,::%#*,,::::?S*,,,,,,;?:,,,,,+S%,,,,,,;;;%@;,,,,.....
..:;;****:#S++:,,,,,::,,,,,,:**:,,,,:%#?:,,,,,+?;,,,,,,:;+%#:,,,,.....
..,;**;+*,%%;:,,,,,,,,,,,,,,,,,,,,,,,;:,,,,,,,,,,,,,,,,,:+?#:,,,,,....
...:;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.....
...,..................................................................
....................::::,...::,;,.,.::::;,.,.;:::;,...................
....................,:,,,...,,,,:.,.,,,,,,...,,,,,,...................
......................................................................

After 2 minutes, chant loudly for 2 minutes.

Page 28

......................................................................
............................,.........................................
............................:+.,*,....................................
.........,,,,,,,,,,,,.....,::++:;:,...................................
.......,:,,,,,:,,,,,,:,,,,;;:,,,::;,..................................
......:,,......,.........,;;;::::::,..................................
.....,:.......,;,,..,,....,;.:,;+:,,..................................
......:,.......,::;:,,.,,::,,:;:..,...................................
.......:::,....,,,,,,,;,,:,,:,........................................
.........,:::::,,.,:,,,;,,:;,.............................,,,,,:*;....
............:;...;:....;,..,...........................,,,:;::,*++,...
...........,:.,:,:,.,,:,.............................::,::,.;::*+*;...
..........,,.,,,..,::,..............................,+,::,,:;,,**,,...
.........,,,:,.,::,,........,,......................:*;*,,,+:,:::.....
........,::,..,,,...........;+......................;;;:,,,;,.........
........:,;,:,..............,,......................:,..:..,:,........
........;:;;,,,,:,.................................::...:::,,:,.......
.............,,,,..................................+,....;+:,.::......
..................................................::....::.:::.,,.....
..................................................:,....;.,;:,,:;.....
..................................................;,....;;;:,::,......
..................................................:.....:;:,,.........
..................................................:.....,;,...........
..................................................:,...:;,............
.........:;:::,...................................::..,:..............
........,:;,,;*:..................................,;..:,...,..........
.......,:+;*?:.,...................................:..:...,+:.........
.......+:,;,;+:....................................;.,;....,,.........
.......+;+++::+....................................:,,+...............
......,;;,:;;?*;;;:,,..............................:;.::..............
......:+::::*;:,.,,,:;;:::,,.......................,*.,:..............
.......:*;:?;.........,,,,::::.....................:+,,:..............
........;;++;...........,,...,:...................,+:,::..............
........:;;;:;,.,;,:,,,::.....:,................,:;::,;,..............
..........;+.,;:.::,,,:*,....,:................:;;;;:.+,..............
..........,....::,;,...;;...+:..................:;:::,:,..............
................:;,:...:,...;.........................................
.................::,;,.:,..,:.........................................
..................:::+:;,..;...............................,..........
............::.....,:;+*,.::......................,,.....;,+++,,......
............,,.......,;+,,+:......................;;;,...;++++;;......
......................,*,,?:...................,:::::;,.,:;;,,,;......
.......................:,,*:...................,*;..:;...;+,..,:......
.......................:.,+,....................,:..:.....,::,;+......
.......................:.:;......................,;:+......:+::;......
.......................:.+;......................:;,::.....+..::......
...................,,::,.+:......................::..;,...:+..;,......
..................:;+;:::;,......................,,,::++:,;:.,;.......
....................,,...........................,:;+.;,**+..::.......
.................................................,,;;:;,;+:..;,.......
.................................................,:;:;:,.;...;........
.................................................,:::;;::,..,;........
..............,,..................................:::,;*;...::........
............,*++;,................................;;:;,;,...;:........
...........,;:;;:*:...............................;;,.::....+,........
...........;+;*;::;,.............................,;,.,+....,;.........
..........:+,:++++;,.............................:,;.:;....::.........
..........,*;;***?:.....:,:......................;,::,:...,+,.........
..........;:;*+:,,;;,...+::,.....................,:,+;,...,+..........
..........,+?,.....,;:............................,*;......+..........
...........;;..,,....;;,..........................,;......,;..........
..........::..:*,.....:;:,,.......................,:......::..........
.........:;.,;:::......,+:;;:.....................,:......;...........
........;:,::,..;,,,,:::,..,;;....................::.....,:....,,.....
......,+:::..,::;::,,,.......+....................,:.....:,....;:,....
.....,+;:,..+:,,..:;;:,..,,:*+....................,:.....,;...........
.,:;;;;:,..,+,....,,,,,,,:;::;;;;,................,;......;...........
.,;;::,.....,,,:::::::::,,::::::+:................,:.....,:...........
..................................................:;...,;:............
..................................................::...;,.............
..................................................;,...;..............
..................................................;....;,.............
..................................................:....+,.............
..............................,,,,................;...,;..............
.................,,,::,,,,,...;:;;................+...,,..............
.............,::::,,,,,,,:;;;::,,,................;,..;...............
.......::::;+:,,..,,........,:;+,.................;,.,;...............
.....,+;;;++++;...,:;,,,:,.....:+.................:,..;...............
.....;?;:++;+*?%;,..,:;::,.....;:.................,:..;...............
.....+?:;;+:,;?+;::::..:,..:::;+::,,..............,+.,:...............
.....++;;+;+;?;::::,:::;+,,::;;::;;+*,...........,:+.::.,,............
.....,:;::,,:::::,,:::::,,,,,,,,,,,,,,........,:::+..:+.*+............
............................................:+;:,;;::;+.;:............
.............................................,,,,;,:;,..?;............
..............................................:::,:;....::............
..............................................::::,...................
......................................................................
......................................................................

...,;.................:,..............................................
...,;,................*,.......+.......,.......,+.....................
..,;+::::,++::,,,,,:,,*:,,,,,,:?,,,,,,,*:,,,,,,:*,,,,,,,::;;,,,,,.....
..,;;,;;+,S#;+,,,,,,,,*:,,,,,,:?,,,,,,,*:,,,,,,:*,,,,,,,:;S@:,,,,.....
...*:,;**,S#;;;,,,,,:*%:,,,,,,:*,,,,,,,*:,,,,,,,?,,,,,,:;;%@:,,,,.....
..,**;:+;:#S+++:,,::%#*,,::::?S*,,,,,,;?:,,,,,+S%,,,,,,;;;%@;,,,,.....
..:;;****:#S++:,,,,,::,,,,,,:**:,,,,:%#?:,,,,,+?;,,,,,,:;+%#:,,,,.....
..,;**;+*,%%;:,,,,,,,,,,,,,,,,,,,,,,,;:,,,,,,,,,,,,,,,,,:+?#:,,,,,....
...:;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.....
...,..................................................................
....................::::,...::,;,.,.::::;,.,.;:::;,...................
....................,:,,,...,,,,:.,.,,,,,,...,,,,,,...................
......................................................................

......................................................................
.....................,,,..............................................
...................,;+,+;:,...........................................
..................:;;;.:,:;,..........................................
..................*;::;::,;:..........................................
..................;+:,,:;;;,..........................................
...................*:,;,,;:...........................................
...................,*::::;............................................
..................,;+::,;+:,..........................................
...............,,:,:;:,;+,,::,........................................
..............,:,...:+;:....,::......................::,,,,,..........
.............,;......,;.......;,.,:,................,:,,,,,,,,........
............,:,..;.........,..,;.,:..................;:,:::::+,.......
...........,:,..,;........,;...;:....................,:;:;?:+;........
..........,:,..:,:.........,:..,*,...................,::::;++,........
.........,,..,:,.:..........:,..,;,...................+;,,:++,........
........,,.,,,.,:,..........;,...:;..................,*:::::,+,.......
......,::,:;::::::;::::;:;:::;,...+;..................+;;,...,;.......
....,,:;+::,,,,.,,::,,,,:,,,,,:::+;;:.................,+,..,..::......
...,+:,:,..,;;::::,:;;+;;++;::::,,+:;:.........,:,....:,..;;...;,.....
...:;;:.....,,,,,,::::;;:,,.......::+;.........::,...::..:;....;:.....
.....,:::,,,:::::,,,::::,,:::::::::::...............,:.,;,.....::.....
...............................,,,,,...............,;.:;*:,,,,,;*+,...
..................................................,;.::,;:,,,,,;;:....
................................................,:;?+:,,:,.....;......
..............................................,:,:::,.........,+......
............................................::;:;;:::,:,,....:;,......
...........................................;:..,,,,,,,,::::;;+:.,.....
...........................................,;,,,,,,,,,,,,,:+,,::;;:...
............................................,,:::,,,,,,,::::::,,,,:...
......................................................................

G) Immediate come on the heels with palms on thighs. Begin flexing the spine and with a powerful whisper chant SA-forward, TA-back, NA-forward, MA-back. (G) Continue for 3 minutes, then meditate.

COMMENTS: This kriya is known by experiencing it. Basically the set is a total workout for the thyroid, pituitary, and pineal glands. Your whole body will sweat. Meditation after this kriya brings the realization that we are channels for truth and that “to maintain grace in the most ungraceful moments is the true human worth."

Page 29

......................................................................
......................................................................
....................,.................................................
.................:*?*+;:,..............................,,::;;;:,,.....
................:*++**;*?,.........................,,:::,,,*+;;::;;...
..;;,...........:*:;:++;;+;,..,,...............,::::,,.,;;+;..:+:,,...
..*%+:,,,,:;;;*++?+:::++;:++..+?;..........,,::::,::;:;?+,..;:,.......
..,++*?*:+%S?+?*??++;::;++**;:;*+,:::,:;;++;+,.,*:??%??:..:;,.........
......;*?;?*****+S*;,+%+;*%*;+*S??;;**;+*;:.;;;++%*;*+*;:;,...........
..,:+:::S;,,,::,,**+:+?*;;;:,:+?%**:,;+:+::+,,*;;;,.;*%*:.............
....;++?*,..............,,.:,:*+**:,;:;;*;*;+**...,+??;...............
......,*+,,,,,,,,,,+;+;;**?+,:+++*;.,;*?*??+++;:***;:.................
........,,,,,,,,,,,,...,+?%*+;;;::::++;:**+,,+**;:,...................
.........................,:;;+;+;*??*+**::::;;;;:.....................
..........................,::,..,.,,,,,,,,,,...,:,....................
.....................:;:,**+%*;...............:?SS,...................
........,,,,........,**;;:.;?;+;:,...........,*%*+....................
......;++;::;,.......,+;?,.%;;.++*;..........,?;:;....................
.....:?+;++*%?:...,:::;;+:+#?+;?;;%:.........,*;,*....................
....,+;;+++*+?;.,::,:::.,;%*;::;%+::;,.....,?**+:*:...................
....+%;;::;;;*:+:,,;:.,:::,,:;%:,*+::::,....;??:.,+...................
...,;+;+;:::*;,:+;;::;;,,::;;,;;;:?+;.,*+:,:,,?*,.;;..................
.....:+;:,,:+::::,,,;,+:::,;*;,;*.,;;,,,;;....:?+..*:...,;?*,.........
.....,++,,:+:+:....+?::::::+::*#*;;::::;?;.....:?..:%:.:*?*S;:........
.......::*?++;;+;+;;++:,,+..;**:;,;,.;**:.......*:..;?:**++?**,.......
.........:**+++:,:+?:+::.++:+*+,*:,+;*;,........;?++:%S%*;++***.......
...........;:....:*?*;,:;;%**;*++;.?+,..........;??;;@%;?*+++*;.......
............::::,,+::..,+%%??%?++;:;............*+.,#@S?*%S*+:........
...............:;:,,,,:+++:::;:,...............,?:..%@@#S??;..........
........,;;*?+:..,,,,,,........................;*,.,.;++,,;*+,........
........?++*%?*;..............................,++:,?+*.:+,..,+;.......
.......:*;;;+++*,.............................+:+;;:*,..;+,;,:+;......
.......,+??,;+?*:............................,+,?;;.+...,**?+..*;.....
....,::::S@*+%+*,,,,,..............,+;,:,....;:,?+:.+.;,,;++?;..:;....
..,::,,:;?#@@@@*,++:+*::+++::;;:::+++;?%;...,+.;*+,.+,?.;*+.;+,.,+,...
..,,,?;*+:;*S%*,.?:++:,:;++,++:,::+?:;++,...:;.*++..;:*:**+..:*+++?,..
...,+*,;*;;?*:..;;?*:;++:;::?+*?%*+:,,......;,.+;*..;;:?;;;+++:*+:**,.
..;*+:+;,;+++:..+;*::;;...,,,,,,,,,.........+,..,+..;+,?,:;;;*,,++**,.
..,..,+;+;+***,;+:+.;++,.................,::+.,:.,..;;;++:+::;,,*%?;..
..,::+:,,,:;:,;;,;*..:,...................,:;.,;....,,?:+;+,.....,,...
....,+,:....,+:..;*........................,;,,+.....+*::;*...........
....,+,::...:,..,+*::,,.....................,:;+;,.,.,;;,:%,..........
.....;,.;,.....,+:?,...........................,+;:;;:**.;;....,,.....
.....;,..;,....,+??;..........,,:.....,,,:,......;;::+*;.:;...........
.....;,..,;,....+*;;.......,::;+:.....;;:++,......+,.:*:;;;...........
.....;,...,;...:;::*.......;;+,.......::+,........:?;,++,,+...........
.....;:....::..:.++;.......,;;:.......:**..........+;,:?,.;,..........
.....::.....;,;;.,;;.......,+,+:;+**;,;:+..........:;.,*..;,..........
.....:;.....:*;:,:;:........+.:S*+***?*,+...........+,.*,.;,..........
.....,;:,,,..::;:,;,........::,S***++*+,+...........;:.+,.;,..........
.......,,,:;;;+::+*.........,+.%:;**?:;,;...........,;,;,.;...........
...........,++*:::*,.........+;+?+:,?:+,+............+++,,+...........
............::,*;:+;........,+:.*%*:*%*:+...........,*:*::+...........
............,;.*+,,;..........+,++,.+**,+..........;;:;:,;:...........
.............+;?;.,;..........+;:....,:*:.........,**+*++;,...........
............,*??;.,;.........,?;;:,;;:,;.............,,...............
........,:,:;;;*+.::..........?+,,,;:,;:,::...........................
........:+::::,:;.::.........,*;......+,+++...........................
...............,;.::.........,?,......;:;;+...........................
.............,,;;:;:..,,,,,,::?;.......*:::,::,.......................
...........;;:,,,,;:,,,::::,,+*;...,;..;;...,,.....,,,................
..,........:;:::,,:::,,,,,,::*:....;*,..;:............................
.................,;,,......,,:;....:*...,+........,,..................
................,;,:,....,:+:.;:...,*....::...........................
...............,;::,....:**+;,:+::::*,..,,+,..........................
..,...........,;,;.....;*;;;:,;*:::;?;;;;+;...........................
.............,;,::....,*:,::::+;:...+;...;:...........................
..,..........;:.;,.,,.:*;+,,,;,.+:..;+,..;:.........,.................
.............,?+;;+*;:;::;,:?:..:?;,;:;..:;........:?+................
..............+%;*++.,;;,+++*:..,+,.;,+*+;+,.....,,++;................
.............,+;:;;*,,*;.+;:++...;..;,,*;,::....;;:;:.................
..,.........,+:::;;++:*:.,;.,;...;,.+..;,.,+....:+:+,.................
..,.........,?*+;;*%;.;..,;..;...;,,;..,+.,;....:;,+..................
..:..........+*+;++?,.;...;.,;...;::;...+,,;....+,.;..................
..,..........;:+,,;*.::..,;.:,.,,;:;;...;;:;...,;..+..,,:,............
..,..........;:;:;:+.;,..,+:+,+;;::,,...:;:;...:;..;,.;+:;............
............:+,+*::*:+..,;:;;.:,,......:*:;,...,;..+..,,:,............
..,.........+?;+,+++*;..;+++,...........,,.....,+.;?..................
..:.............,+;:...........................;:,*?,.................
..;...................................,,,,,,,,:;.,+?,.................
..:.......................................,:::+,..,;:..........,......
.............+*,...................,:::::::::;+....,+::::,,,,:;;++;,..
............;??+...::,......,,,,::;+;,.,:;;++;,....,*+..,:,:;;,,;;+*,.
...........,+;:*...+?*+:::;,,,,,,,+?*,:****:,,,,,,:;*+:;++;+:;*;;;++,.
...........;:*,;.....:+;:,+,,,,::;+::,,,,,::;:,,,:;+*+*?**;::;;:++++,.
..........:;;;:;.......,,,,,,,,,.............,,:+S+;?;:;::;;:,........
.........:*;++:;,...............................:*;:;,,,,,............
........,+;++?,;;.....................................................
........;;;S:++;?.....................................................
........+;++,;;??,.............;*;;...................................
........??;;;+:+*+............+*;?*?,..............,;;;:,.............
........*+;;;+;,++,...........:;.:+;+.............,*+;;+**,...........
........;*;::+*..;,.....,......+.:*,+.............*+++;+*?,...........
........;%?:?%?,.+,..,:::,.....+,+;:;;,..........,*,:;;+?,...,........
........+@@#S:*:,%:..::::......:;+;;:*;,..........+*:,:*,.,;,,:.......
......,,+++;.:*;:?,,,,,,,........,+++,.::,.........*;:++..,+;:,.......
......,:+....++;+;,,,,,,,.........,;::..,::,....,,,;:;::;,,..,........
.......::,,..++;++.................,;;:...,::;;:;;;;+:::;:;,..........
.......:,;:..;+;;;...............:;;;;;;:..:+*+*+:,,:;,++:;,..........
.......;.+:..,*:,;...............,,:*;:++:::::?%*;,,:,:*+;;,,,........
......,;.;:,..+:.:,..........,,,,,,,,,,:;.;,.,+++;,;+;::+;,,,,........
......::,:;+:.,;.,+.....................+..;,,,,;;:;*++++.............
......:::,;:::.,..+.....................;,.,;...,,..;*;*,.............
.....,;*,....:.;*:;,....................::..::.......+++,.............
...,::;*::::;:+:?+,;.....................;:,.::.....:+*+..............
....,,+,,;+;:;,,*;.::.....................,::,;;,,,,::;,..............
...::,,,,:,,,,.:?;,:,........................,,::,,:,,................
...,,,;;;;::,,,+:,....................................................
...,::;::::,,,:,......................................................
.....,................................................................

Kundalini Yoga for abdominal strengthening

.............................................,:,,,,...................
........................................,,,,:+?+:::::.................
.......................................,+;;:;;:;;;;;+;:.,;::,::::,....
.......................................,*+?*?S;:;;:::++,+,.,;:..;+....
........................................,?+,;*?++:?S*?*,+,:**;;?S:....
.........................................;*:.,S*;*@S:*+:;;:,,;*?;.....
..........................................*::,S#@@@;;+;::.,;+*;,......
..........................................:+%;+@@S;.;:...,;*+:........
...........................................+#;.;:........,;:..........
.........................................,.%*?,.........,?:...........
...........................................#+:;.......,:,*,...........
...................................,,.....,%*.::......,+:+............
.......................................:,.:*%;,+..,+,.,+++,...........
......................................,;;.+,?%,;+,.++.,+*+:...........
......................................,;,,+.;?*,:*;,+;:;%+:...........
.........................................,+..+;;.,+;:+*:*?,...........
................................,,,,,,,,,:*,,.,,,,,:;+?*+?:,,,,,,,....
................................,,,,,:,,;+,:;;;;+**;;;+;:%:,,,,,,,....
.......................................:*::,..:+++;+;+:.;%,...........
.....................................,;:,:::+***;+;*+;::+:;...........
..........,,.......................,;:,..;?**+;::+;+;+;;;;;...........
..................................:;,,:*?*;,..,,,,;+++*+;+:...........
..................................;;,+*??;.,,:::;;;+;::,,.............
...................................,:;:,,+:+?%+;::,...................
................................,........,:::,,...........,...........
............................................,..............,..........
.........................................,,;***:......................
....................................,,,:::;;;*?*::;,..................
....................,,,........,,,:;:,::::,,,+;?;;**+:,...,::.........
..................::,:**;..,;;+++;:;;:::::::::;;;*,;;;*;:,;+;.........
................,**;+??+*:,;:+:;++?;*+;;::::,,,,:+:+::,,,,,:::,.......
..........,,,,,,,*????+;;+*;+;;:::::,:+:,,,::::,,....,:;,,,..,;;,,,...
..........,,,,,,,:?*?+;+;*%;+;*+?*;+..:+::++...........;:,,,:*+:,,....
..................:+**+;+++++;*;?%++:;;;;*+;:;+,;;::,,.;;,,:::,.......
....................,+;;;:+;:+;*++;;;:,,,:::;;:;+;;::,:::,............
........................,.......,............................:;+:.....
...........................................................,+;+;++....
....:,,.........................:+**+;;;:::;++;;::,,,::,,.,+?:;;;*:...
...,%?++;::,,,,............,,...:**%?*;*;:::+++;:::*:;+:;*S:;;;;;*;...
....,***::+;+***+;::::::*+*?+;:::+++;;:*;:,,::;;:;;;:;;;%S@S#S:++?,...
......:+;.:,*?+:::::::;***?*;*++;%%%*::;%:;;:,,++*+*;*?;;;+???;;*:....
,,,,,,..:++;*?;::,,,..:+:+,..;++:.,;**;+*++:.....;:,:.:;;;;:,;;:::,...
,,,,,...,,,,,,,,,:::::::+?+:,........:;;:+*;:::,,,,,:;:,,.,:;+,:+;:...
.......................,..,:::::::;:::::,,;+:,.,,,+*:*+++++*+,.,::,...
.................................,:;;++++++*;+::::;:,,,:::............
..;:,................................,::::,,,,,,,.....................
.,%:,::,............................:;;::::...........................
.,:;::,:+;++++,,::::+*:::::,,.....,;:.;%*:;...........................
....,:;,+;;+*?;,....:*,..,,:;::,:;;,..+*,,+...........................
......,,,,,,:::::::::*+,...,,::;;,..,++..,%,,,........................
.....................,?%;:;;*+++;+*++;...;?,::++;,:;::,,;*?**;+,,.....
......................,**:,.:;:;**++,....**:,.,:;,.:;+::%S##@#++;:;,..
.............,,,,,,,,,,,:;;;;;*%?:;:....;%++*,,:,+,.+:*:;;+;*%+::;*;..
.............,,,,,,,,,,,,,,,:;;::+:....:*?*:+;:..,;;+:*::++:;:;++**,..
............................;*;:.,+:,..;;;*++:....:**++++++,;*+++;,...
............................,:;,..,::+:,,:++;:;;:+*+:,,:,,;...........
...............................,?+,;++;:+%**+**+;?::,,,:::,...........
...............................,+%??;:,::?+;:;,,;+:,,,................
.................................,:;:::,,,............................

1) Sit on your heels. Interlock the fingers (venus lock) behind the neck. Spread the elbows wide apart.

Begin breath of fire for 2 minutes.

2) Lie on your stomach. Reach back and grab the ankles. Pull the ankles toward the buttocks keeping the chest on the ground. Hold for 2 minutes with normal breathing.

3) Stretch pose: Lie on the back. Raise the head and heels six inches off the ground. Point the hands toward the toes. Begin breath of fire for 2 minutes.

4) Lie on the back. Begin a bicycling motion with the legs keeping them parallel to the ground. Use deep breaths. Continue for 2 minutes.

................................:,....................................
..............................:%?+....................................
............................,+%#S+....................................
.........................,;+?*++*;....................................
......................,*??*;,..++.....................................
......................*?,.....+;......................................
......................,*,....+;.......................................
......................:?;:,,;+........................................
.....................,*::::;?,........................................
.....................;+....;;.........................................
....................,*,....*,.........................................
....................+;....:*..........................................
...................,?,....;+..........................................
...................:*.....;;..........................................
...................;+.....;+..........................................
...................;;..,::+;..........................................
...................+;..,;:?........:,.................................
...................*,..:*S?.....,:,,+:................................
..................,*...:;+?.....:*;,:+................................
..................*:..:;;;+......:;;+:................................
.................;%,::;++%:........:,.................................
................:S;,,..,++............................................
...............,?+..,;**%:............................................
..............,**,;*+;:.*,............................................
..............+*:::,...,*...............,.............................
......,,;:::;+*;.......,%*;:;;;;;::;;::;+;;;;:;:::::::::::::,.........
........,..:;+;.......,*+??;,,.,..,,:;;,..............................
..........;;:+....,:;++%*,:?+**?+*:*;:S?*,,,,......,,:;,..............
.........;;.*,....,:::++,,+,++**+,.%:+;%;?#?+;::,:+;**;*%;;+:.........
........:+.+;....,,:;*;.,+,+*+%*,.+?:+;S,%%+:;++*S:....;?;;+**,.......
........*,+%....,;:;+,.:;,**+??,.;%+;.+*,*,+:.,,,%:..,;;;++++S#+,.....
........**;:.....,+;.,;;:*++*?,:+**,..::;;;;*+:;:+*,;+++++++;?%%*,....
........,?:.,..,:;,,:;,;+:+;*:+*++;::;+;%;..:,..:;S**?*+;++++?+%?,....
........:?**;;;+;,:**;:::;;:::;:,,*:,++.,+....,+:::,,+**+++++%*?:.....
........:?**+.,,,::,*?,,,,,,,,,,,,*+,*%:,:;::;;:......,;+****?:.......
.........,++;:::::::;*;:::::::::::::::,:::::,.............,,,,........
......................................................................
......................................................................

5) Stil on the back, keep the legs together with the toes pointed forward. Inhale and smoothly raise both legs to 90°. Then exhale as you lower them. Use deep breaths. Continue for 2 minutes.

..............................................................,,,,....
.......................................................,,,,,::;**:::,.
.............................,,,..........,,,.....,,,:+:,,:;:,,**;,,:.
.......................,...,:,;;.......,:;;;+;;;,:::;*+;**,,,,,:,.....
....................,:;;,.,:,;*:.,,:::++;?*;:;+;.,+*+;::??:,,.........
....................,:::,,;:;+;:;;:;:;::;;:,.:;:;:++;:,::,............
.........,,;;:.....,:;;;;*+:,.:;++;:::+%+,...,:;;;;::,................
.......,::;;**+...:*+:::++*+::++*;::;:+?+..,:;;::,,...................
.......*::;;;*?:..?*:::;;;;?+::;:.:;;:+;;:,:;,........................
......:+:.:++*;,..??+;;;;+?*:,:;:;+:+::,;,::;;:..........,:,..........
......,;,.,*;:....,;;;+**?%;,,,;;:;;?+::;,;+;++*.......,+;++,.........
.....::;,:::.,;,......,,,,.....:*??:;;.:*::;;;+?:......:::;;..........
.....;,;:;*,.::;,...........,:;:+;;,...;;,,:*+++,......;+:.;..........
.....;;,:++,:,,+:,,,,..,,::;:::;;;;,...:;,,,+;:,.......;:;:;:.........
.....;;,.:,.:,,;;,,,,,:;,,,,::;:,....,;,;,:;;,;;:.....,;.*,.;.........
....,;:;:::,,;::;,;,...,:,,+;,.......,;.:;+*,:?;:,....;,.+,.:,........
....,:.;,::,,;,,+;;:..,.,:;,.........,+:.++*,*;.,;,,..;..;;.,;........
....:,,:..,,,;.,+;:,,;;::,:..........,;;,:;;,::,,+:,::;,:+;..::.......
....,:::,;;,,;.::,,,,,...............,;:+:,.,,;:,;,,;,..,:,.;+:.......
....,:;,:;:..;,:,................,,:,::,:,:,..:,,;;+,.....,++,........
.,;;:;:....;;+;:.................;;:::,::..::,;.:;+;:;;,,,,::.........
.;+;,,....:?*;,....................,.;,;.....::.;;::::,,..............
....................................,;::.....:,::.....................
..................................:*+;:,...:;+++......................
..................................,:,,....,?*+:,......................

6) Lie on your stomach. Place the palms on the ground under the shoulders (6A). Slowly arch up into cobra pose (6B). Lift the feet up toward the head (6C). Hold for 2 minutes.

......................................................................
......................................................................
.................................................,,:;,................
.................................................,;;::................
................................,:::;*;*+;;:,.....+,;:................
............................,,:::,,.,++;*+;:;+:,..,::...,,,...........
.........................,;:;++::,,++??*;;;,+:*+,.....,+;+*+:,........
........................,?:.;+*+:?;%*+:,,.,:,:+,+,....+*:++*%:;,......
.......,,,,,,,,,,,,,,,,,+++;:,..,;?*;,......,+,:+;..,**+:*;+?+,+,.....
.......,::,,,,,,:::::::++:,,.....,;;,:;:...,*;:+?;:;++++,*+:+*;*;::,:,
....................,:::......,:::,...,+:..,*;+%;.,*:.+;:+;:+?:*;.....
......,?:,,,,,,,,;+;::,*,..,:;:,.......;:...**?;.:;+:;*;;:++:?+;;.....
......,+?++;:::::;*+.**++;::,,........,*:...:?;.*#*,.:;+;:+*,+%;;.....
.....,*+++*,...,,,+%+++:,,.......,,,::+*?*++;?+S@%?%:,.*;;;*;,?*;.....
......++?++;:::::,:+,........:;;+*+;;::+,,:;+%S@#S%S#%%@#;;;*::%;.....
.......,;+*;,......,+,...,;;?%++;::::,,*,....*@SS@@@##@@S+;;*?;*,.....
.........,:*+,......,++;+;:::,,:::;::,.+,....,++*?%?SS?+;+*:;+;,......
...........;;;::::,..,*+;,.............:;......*.......,::*,..........
...........+::;;;;+;::++................+.....,%*;::;:::;:;;,.........
............::,,:*%*:;:,;,,,,,,,,,......*....,;;+;*:++;,..,,;:........
.............,::::++++:..,,,,,,:;+:....:?......;,.;:.,:;;,..:;........
................:+;,:.........,+:,,..,;,;;,,.:;;;;;::::::...::........
.................:;,...........,,,,,::.,*?*;::;;;;;;;;;::,.:;.........
..................,*:,............:;,.:*?,*,..,;+,::::;;::::..........
...................+;:::,,,,,.:::;,..;?+?;;*,:;+;:++;::,,.............
...................;;*;::,,,::;,,,,:;;:*+;,;;++;*;::,.................
....................;;::;;:,,,:;*++;*:?;;;,,:;,.......................
...................:+:;;;:::,,.:;::;:,::::::,.........................
...................,++;:,.............................................
......................................................................

7) Lie on the back. Bring both knees up to the chest and hold them there with your hands. Roll forward and back on the spine. Continue for 2 minutes.

Page 30

.............................................,:,,,,...................
........................................,,,,:+?+:::::.................
.......................................,+;;:;;:;;;;;+;:.,;::,::::,....
.......................................,*+?*?S;:;;:::++,+,.,;:..;+....
........................................,?+,;*?++:?S*?*,+,:**;;?S:....
.........................................;*:.,S*;*@S:*+:;;:,,;*?;.....
..........................................*::,S#@@@;;+;::.,;+*;,......
..........................................:+%;+@@S;.;:...,;*+:........
...........................................+#;.;:........,;:..........
.........................................,.%*?,.........,?:...........
...........................................#+:;.......,:,*,...........
...................................,,.....,%*.::......,+:+............
.......................................:,.:*%;,+..,+,.,+++,...........
......................................,;;.+,?%,;+,.++.,+*+:...........
......................................,;,,+.;?*,:*;,+;:;%+:...........
.........................................,+..+;;.,+;:+*:*?,...........
................................,,,,,,,,,:*,,.,,,,,:;+?*+?:,,,,,,,....
................................,,,,,:,,;+,:;;;;+**;;;+;:%:,,,,,,,....
.......................................:*::,..:+++;+;+:.;%,...........
.....................................,;:,:::+***;+;*+;::+:;...........
..........,,.......................,;:,..;?**+;::+;+;+;;;;;...........
..................................:;,,:*?*;,..,,,,;+++*+;+:...........
..................................;;,+*??;.,,:::;;;+;::,,.............
...................................,:;:,,+:+?%+;::,...................
................................,........,:::,,...........,...........
............................................,..............,..........
.........................................,,;***:......................
....................................,,,:::;;;*?*::;,..................
....................,,,........,,,:;:,::::,,,+;?;;**+:,...,::.........
..................::,:**;..,;;+++;:;;:::::::::;;;*,;;;*;:,;+;.........
................,**;+??+*:,;:+:;++?;*+;;::::,,,,:+:+::,,,,,:::,.......
..........,,,,,,,*????+;;+*;+;;:::::,:+:,,,::::,,....,:;,,,..,;;,,,...
..........,,,,,,,:?*?+;+;*%;+;*+?*;+..:+::++...........;:,,,:*+:,,....
..................:+**+;+++++;*;?%++:;;;;*+;:;+,;;::,,.;;,,:::,.......
....................,+;;;:+;:+;*++;;;:,,,:::;;:;+;;::,:::,............
........................,.......,............................:;+:.....
...........................................................,+;+;++....
....:,,.........................:+**+;;;:::;++;;::,,,::,,.,+?:;;;*:...
...,%?++;::,,,,............,,...:**%?*;*;:::+++;:::*:;+:;*S:;;;;;*;...
....,***::+;+***+;::::::*+*?+;:::+++;;:*;:,,::;;:;;;:;;;%S@S#S:++?,...
......:+;.:,*?+:::::::;***?*;*++;%%%*::;%:;;:,,++*+*;*?;;;+???;;*:....
,,,,,,..:++;*?;::,,,..:+:+,..;++:.,;**;+*++:.....;:,:.:;;;;:,;;:::,...
,,,,,...,,,,,,,,,:::::::+?+:,........:;;:+*;:::,,,,,:;:,,.,:;+,:+;:...
.......................,..,:::::::;:::::,,;+:,.,,,+*:*+++++*+,.,::,...
.................................,:;;++++++*;+::::;:,,,:::............
..;:,................................,::::,,,,,,,.....................
.,%:,::,............................:;;::::...........................
.,:;::,:+;++++,,::::+*:::::,,.....,;:.;%*:;...........................
....,:;,+;;+*?;,....:*,..,,:;::,:;;,..+*,,+...........................
......,,,,,,:::::::::*+,...,,::;;,..,++..,%,,,........................
.....................,?%;:;;*+++;+*++;...;?,::++;,:;::,,;*?**;+,,.....
......................,**:,.:;:;**++,....**:,.,:;,.:;+::%S##@#++;:;,..
.............,,,,,,,,,,,:;;;;;*%?:;:....;%++*,,:,+,.+:*:;;+;*%+::;*;..
.............,,,,,,,,,,,,,,,:;;::+:....:*?*:+;:..,;;+:*::++:;:;++**,..
............................;*;:.,+:,..;;;*++:....:**++++++,;*+++;,...
............................,:;,..,::+:,,:++;:;;:+*+:,,:,,;...........
...............................,?+,;++;:+%**+**+;?::,,,:::,...........
...............................,+%??;:,::?+;:;,,;+:,,,................
.................................,:;:::,,,............................

................................:,....................................
..............................:%?+....................................
............................,+%#S+....................................
.........................,;+?*++*;....................................
......................,*??*;,..++.....................................
......................*?,.....+;......................................
......................,*,....+;.......................................
......................:?;:,,;+........................................
.....................,*::::;?,........................................
.....................;+....;;.........................................
....................,*,....*,.........................................
....................+;....:*..........................................
...................,?,....;+..........................................
...................:*.....;;..........................................
...................;+.....;+..........................................
...................;;..,::+;..........................................
...................+;..,;:?........:,.................................
...................*,..:*S?.....,:,,+:................................
..................,*...:;+?.....:*;,:+................................
..................*:..:;;;+......:;;+:................................
.................;%,::;++%:........:,.................................
................:S;,,..,++............................................
...............,?+..,;**%:............................................
..............,**,;*+;:.*,............................................
..............+*:::,...,*...............,.............................
......,,;:::;+*;.......,%*;:;;;;;::;;::;+;;;;:;:::::::::::::,.........
........,..:;+;.......,*+??;,,.,..,,:;;,..............................
..........;;:+....,:;++%*,:?+**?+*:*;:S?*,,,,......,,:;,..............
.........;;.*,....,:::++,,+,++**+,.%:+;%;?#?+;::,:+;**;*%;;+:.........
........:+.+;....,,:;*;.,+,+*+%*,.+?:+;S,%%+:;++*S:....;?;;+**,.......
........*,+%....,;:;+,.:;,**+??,.;%+;.+*,*,+:.,,,%:..,;;;++++S#+,.....
........**;:.....,+;.,;;:*++*?,:+**,..::;;;;*+:;:+*,;+++++++;?%%*,....
........,?:.,..,:;,,:;,;+:+;*:+*++;::;+;%;..:,..:;S**?*+;++++?+%?,....
........:?**;;;+;,:**;:::;;:::;:,,*:,++.,+....,+:::,,+**+++++%*?:.....
........:?**+.,,,::,*?,,,,,,,,,,,,*+,*%:,:;::;;:......,;+****?:.......
.........,++;:::::::;*;:::::::::::::::,:::::,.............,,,,........
......................................................................
......................................................................

..............................................................,,,,....
.......................................................,,,,,::;**:::,.
.............................,,,..........,,,.....,,,:+:,,:;:,,**;,,:.
.......................,...,:,;;.......,:;;;+;;;,:::;*+;**,,,,,:,.....
....................,:;;,.,:,;*:.,,:::++;?*;:;+;.,+*+;::??:,,.........
....................,:::,,;:;+;:;;:;:;::;;:,.:;:;:++;:,::,............
.........,,;;:.....,:;;;;*+:,.:;++;:::+%+,...,:;;;;::,................
.......,::;;**+...:*+:::++*+::++*;::;:+?+..,:;;::,,...................
.......*::;;;*?:..?*:::;;;;?+::;:.:;;:+;;:,:;,........................
......:+:.:++*;,..??+;;;;+?*:,:;:;+:+::,;,::;;:..........,:,..........
......,;,.,*;:....,;;;+**?%;,,,;;:;;?+::;,;+;++*.......,+;++,.........
.....::;,:::.,;,......,,,,.....:*??:;;.:*::;;;+?:......:::;;..........
.....;,;:;*,.::;,...........,:;:+;;,...;;,,:*+++,......;+:.;..........
.....;;,:++,:,,+:,,,,..,,::;:::;;;;,...:;,,,+;:,.......;:;:;:.........
.....;;,.:,.:,,;;,,,,,:;,,,,::;:,....,;,;,:;;,;;:.....,;.*,.;.........
....,;:;:::,,;::;,;,...,:,,+;,.......,;.:;+*,:?;:,....;,.+,.:,........
....,:.;,::,,;,,+;;:..,.,:;,.........,+:.++*,*;.,;,,..;..;;.,;........
....:,,:..,,,;.,+;:,,;;::,:..........,;;,:;;,::,,+:,::;,:+;..::.......
....,:::,;;,,;.::,,,,,...............,;:+:,.,,;:,;,,;,..,:,.;+:.......
....,:;,:;:..;,:,................,,:,::,:,:,..:,,;;+,.....,++,........
.,;;:;:....;;+;:.................;;:::,::..::,;.:;+;:;;,,,,::.........
.;+;,,....:?*;,....................,.;,;.....::.;;::::,,..............
....................................,;::.....:,::.....................
..................................:*+;:,...:;+++......................
..................................,:,,....,?*+:,......................

......................................................................
......................................................................
.................................................,,:;,................
.................................................,;;::................
................................,:::;*;*+;;:,.....+,;:................
............................,,:::,,.,++;*+;:;+:,..,::...,,,...........
.........................,;:;++::,,++??*;;;,+:*+,.....,+;+*+:,........
........................,?:.;+*+:?;%*+:,,.,:,:+,+,....+*:++*%:;,......
.......,,,,,,,,,,,,,,,,,+++;:,..,;?*;,......,+,:+;..,**+:*;+?+,+,.....
.......,::,,,,,,:::::::++:,,.....,;;,:;:...,*;:+?;:;++++,*+:+*;*;::,:,
....................,:::......,:::,...,+:..,*;+%;.,*:.+;:+;:+?:*;.....
......,?:,,,,,,,,;+;::,*,..,:;:,.......;:...**?;.:;+:;*;;:++:?+;;.....
......,+?++;:::::;*+.**++;::,,........,*:...:?;.*#*,.:;+;:+*,+%;;.....
.....,*+++*,...,,,+%+++:,,.......,,,::+*?*++;?+S@%?%:,.*;;;*;,?*;.....
......++?++;:::::,:+,........:;;+*+;;::+,,:;+%S@#S%S#%%@#;;;*::%;.....
.......,;+*;,......,+,...,;;?%++;::::,,*,....*@SS@@@##@@S+;;*?;*,.....
.........,:*+,......,++;+;:::,,:::;::,.+,....,++*?%?SS?+;+*:;+;,......
...........;;;::::,..,*+;,.............:;......*.......,::*,..........
...........+::;;;;+;::++................+.....,%*;::;:::;:;;,.........
............::,,:*%*:;:,;,,,,,,,,,......*....,;;+;*:++;,..,,;:........
.............,::::++++:..,,,,,,:;+:....:?......;,.;:.,:;;,..:;........
................:+;,:.........,+:,,..,;,;;,,.:;;;;;::::::...::........
.................:;,...........,,,,,::.,*?*;::;;;;;;;;;::,.:;.........
..................,*:,............:;,.:*?,*,..,;+,::::;;::::..........
...................+;:::,,,,,.:::;,..;?+?;;*,:;+;:++;::,,.............
...................;;*;::,,,::;,,,,:;;:*+;,;;++;*;::,.................
....................;;::;;:,,,:;*++;*:?;;;,,:;,.......................
...................:+:;;;:::,,.:;::;:,::::::,.........................
...................,++;:,.............................................
......................................................................

8) Lie on. the stomach. Extend the arms forward with the palms flat together. Arch the back so the arms, chest, and legs lift off the ground. Hold this extended locust with breath of fire for 2 minutes.

......................................................................
......................................................................
....................,.................................................
.................:*?*+;:,..............................,,::;;;:,,.....
................:*++**;*?,.........................,,:::,,,*+;;::;;...
..;;,...........:*:;:++;;+;,..,,...............,::::,,.,;;+;..:+:,,...
..*%+:,,,,:;;;*++?+:::++;:++..+?;..........,,::::,::;:;?+,..;:,.......
..,++*?*:+%S?+?*??++;::;++**;:;*+,:::,:;;++;+,.,*:??%??:..:;,.........
......;*?;?*****+S*;,+%+;*%*;+*S??;;**;+*;:.;;;++%*;*+*;:;,...........
..,:+:::S;,,,::,,**+:+?*;;;:,:+?%**:,;+:+::+,,*;;;,.;*%*:.............
....;++?*,..............,,.:,:*+**:,;:;;*;*;+**...,+??;...............
......,*+,,,,,,,,,,+;+;;**?+,:+++*;.,;*?*??+++;:***;:.................
........,,,,,,,,,,,,...,+?%*+;;;::::++;:**+,,+**;:,...................
.........................,:;;+;+;*??*+**::::;;;;:.....................
..........................,::,..,.,,,,,,,,,,...,:,....................
.....................:;:,**+%*;...............:?SS,...................
........,,,,........,**;;:.;?;+;:,...........,*%*+....................
......;++;::;,.......,+;?,.%;;.++*;..........,?;:;....................
.....:?+;++*%?:...,:::;;+:+#?+;?;;%:.........,*;,*....................
....,+;;+++*+?;.,::,:::.,;%*;::;%+::;,.....,?**+:*:...................
....+%;;::;;;*:+:,,;:.,:::,,:;%:,*+::::,....;??:.,+...................
...,;+;+;:::*;,:+;;::;;,,::;;,;;;:?+;.,*+:,:,,?*,.;;..................
.....:+;:,,:+::::,,,;,+:::,;*;,;*.,;;,,,;;....:?+..*:...,;?*,.........
.....,++,,:+:+:....+?::::::+::*#*;;::::;?;.....:?..:%:.:*?*S;:........
.......::*?++;;+;+;;++:,,+..;**:;,;,.;**:.......*:..;?:**++?**,.......
.........:**+++:,:+?:+::.++:+*+,*:,+;*;,........;?++:%S%*;++***.......
...........;:....:*?*;,:;;%**;*++;.?+,..........;??;;@%;?*+++*;.......
............::::,,+::..,+%%??%?++;:;............*+.,#@S?*%S*+:........
...............:;:,,,,:+++:::;:,...............,?:..%@@#S??;..........
........,;;*?+:..,,,,,,........................;*,.,.;++,,;*+,........
........?++*%?*;..............................,++:,?+*.:+,..,+;.......
.......:*;;;+++*,.............................+:+;;:*,..;+,;,:+;......
.......,+??,;+?*:............................,+,?;;.+...,**?+..*;.....
....,::::S@*+%+*,,,,,..............,+;,:,....;:,?+:.+.;,,;++?;..:;....
..,::,,:;?#@@@@*,++:+*::+++::;;:::+++;?%;...,+.;*+,.+,?.;*+.;+,.,+,...
..,,,?;*+:;*S%*,.?:++:,:;++,++:,::+?:;++,...:;.*++..;:*:**+..:*+++?,..
...,+*,;*;;?*:..;;?*:;++:;::?+*?%*+:,,......;,.+;*..;;:?;;;+++:*+:**,.
..;*+:+;,;+++:..+;*::;;...,,,,,,,,,.........+,..,+..;+,?,:;;;*,,++**,.
..,..,+;+;+***,;+:+.;++,.................,::+.,:.,..;;;++:+::;,,*%?;..
..,::+:,,,:;:,;;,;*..:,...................,:;.,;....,,?:+;+,.....,,...
....,+,:....,+:..;*........................,;,,+.....+*::;*...........
....,+,::...:,..,+*::,,.....................,:;+;,.,.,;;,:%,..........
.....;,.;,.....,+:?,...........................,+;:;;:**.;;....,,.....
.....;,..;,....,+??;..........,,:.....,,,:,......;;::+*;.:;...........
.....;,..,;,....+*;;.......,::;+:.....;;:++,......+,.:*:;;;...........
.....;,...,;...:;::*.......;;+,.......::+,........:?;,++,,+...........
.....;:....::..:.++;.......,;;:.......:**..........+;,:?,.;,..........
.....::.....;,;;.,;;.......,+,+:;+**;,;:+..........:;.,*..;,..........
.....:;.....:*;:,:;:........+.:S*+***?*,+...........+,.*,.;,..........
.....,;:,,,..::;:,;,........::,S***++*+,+...........;:.+,.;,..........
.......,,,:;;;+::+*.........,+.%:;**?:;,;...........,;,;,.;...........
...........,++*:::*,.........+;+?+:,?:+,+............+++,,+...........
............::,*;:+;........,+:.*%*:*%*:+...........,*:*::+...........
............,;.*+,,;..........+,++,.+**,+..........;;:;:,;:...........
.............+;?;.,;..........+;:....,:*:.........,**+*++;,...........
............,*??;.,;.........,?;;:,;;:,;.............,,...............
........,:,:;;;*+.::..........?+,,,;:,;:,::...........................
........:+::::,:;.::.........,*;......+,+++...........................
...............,;.::.........,?,......;:;;+...........................
.............,,;;:;:..,,,,,,::?;.......*:::,::,.......................
...........;;:,,,,;:,,,::::,,+*;...,;..;;...,,.....,,,................
..,........:;:::,,:::,,,,,,::*:....;*,..;:............................
.................,;,,......,,:;....:*...,+........,,..................
................,;,:,....,:+:.;:...,*....::...........................
...............,;::,....:**+;,:+::::*,..,,+,..........................
..,...........,;,;.....;*;;;:,;*:::;?;;;;+;...........................
.............,;,::....,*:,::::+;:...+;...;:...........................
..,..........;:.;,.,,.:*;+,,,;,.+:..;+,..;:.........,.................
.............,?+;;+*;:;::;,:?:..:?;,;:;..:;........:?+................
..............+%;*++.,;;,+++*:..,+,.;,+*+;+,.....,,++;................
.............,+;:;;*,,*;.+;:++...;..;,,*;,::....;;:;:.................
..,.........,+:::;;++:*:.,;.,;...;,.+..;,.,+....:+:+,.................
..,.........,?*+;;*%;.;..,;..;...;,,;..,+.,;....:;,+..................
..:..........+*+;++?,.;...;.,;...;::;...+,,;....+,.;..................
..,..........;:+,,;*.::..,;.:,.,,;:;;...;;:;...,;..+..,,:,............
..,..........;:;:;:+.;,..,+:+,+;;::,,...:;:;...:;..;,.;+:;............
............:+,+*::*:+..,;:;;.:,,......:*:;,...,;..+..,,:,............
..,.........+?;+,+++*;..;+++,...........,,.....,+.;?..................
..:.............,+;:...........................;:,*?,.................
..;...................................,,,,,,,,:;.,+?,.................
..:.......................................,:::+,..,;:..........,......
.............+*,...................,:::::::::;+....,+::::,,,,:;;++;,..
............;??+...::,......,,,,::;+;,.,:;;++;,....,*+..,:,:;;,,;;+*,.
...........,+;:*...+?*+:::;,,,,,,,+?*,:****:,,,,,,:;*+:;++;+:;*;;;++,.
...........;:*,;.....:+;:,+,,,,::;+::,,,,,::;:,,,:;+*+*?**;::;;:++++,.
..........:;;;:;.......,,,,,,,,,.............,,:+S+;?;:;::;;:,........
.........:*;++:;,...............................:*;:;,,,,,............
........,+;++?,;;.....................................................
........;;;S:++;?.....................................................
........+;++,;;??,.............;*;;...................................
........??;;;+:+*+............+*;?*?,..............,;;;:,.............
........*+;;;+;,++,...........:;.:+;+.............,*+;;+**,...........
........;*;::+*..;,.....,......+.:*,+.............*+++;+*?,...........
........;%?:?%?,.+,..,:::,.....+,+;:;;,..........,*,:;;+?,...,........
........+@@#S:*:,%:..::::......:;+;;:*;,..........+*:,:*,.,;,,:.......
......,,+++;.:*;:?,,,,,,,........,+++,.::,.........*;:++..,+;:,.......
......,:+....++;+;,,,,,,,.........,;::..,::,....,,,;:;::;,,..,........
.......::,,..++;++.................,;;:...,::;;:;;;;+:::;:;,..........
.......:,;:..;+;;;...............:;;;;;;:..:+*+*+:,,:;,++:;,..........
.......;.+:..,*:,;...............,,:*;:++:::::?%*;,,:,:*+;;,,,........
......,;.;:,..+:.:,..........,,,,,,,,,,:;.;,.,+++;,;+;::+;,,,,........
......::,:;+:.,;.,+.....................+..;,,,,;;:;*++++.............
......:::,;:::.,..+.....................;,.,;...,,..;*;*,.............
.....,;*,....:.;*:;,....................::..::.......+++,.............
...,::;*::::;:+:?+,;.....................;:,.::.....:+*+..............
....,,+,,;+;:;,,*;.::.....................,::,;;,,,,::;,..............
...::,,,,:,,,,.:?;,:,........................,,::,,:,,................
...,,,;;;;::,,,+:,....................................................
...,::;::::,,,:,......................................................
.....,................................................................

9) Stil on the stomach, reach back and grasp the ankles. Arch up into the bow pose. Do breath of fire for 2 minutes, then relax.

10) Stand up straight. Keep the legs together. Extend the arms to the sides, parallel to the ground with palms facing down. Without twisting the torso, bend to the left with a deep inhale, then bend to the right with the exhale. Continue this pendulum-like motion for 2 minutes.

11) Still standing, spread the legs 1 to 2 feet apart. Then swing one arm out to the side, parallel to the ground as the other arm bends in with the palm on the chest. Then switch arms. Inhale as the left arm swings out, and exhale as the right arm swings out. Continue for 2 minutes.

12) Still standing, raise both arms straight up with palms facing up (12A). Exhale as you bend forward and try to put your palms on the ground (12B). Inhale as you raise up. Continue for 2 minutes.

13) Lie on the back. Repeat the fourth exercise, the parallel bicycle, for 2 minutes. 14) On the back, inhale while raising the left leg to 90°. Exhale as you lower it. Repeat with the right leg. For 2 minutes, continue this alternate leg lifting with deep breaths.

15) Sit on the heels with the arms stretched up and the palms together (if it is too hard, use the Venus Mudra with extended index fingers). Begin Sat Kriya. Pull in the navel point and say, “Sat,” relax the navel point and say “Nam.” Continue rhythmically for 3 minutes. Then inhale deeply, hold, and apply Mula Bandha. Relax.

16) Sit straight with both legs extended. Lift the legs up 60° from the ground. Extend the arms parallel to the ground with palms down. Begin breath of fire. Continue for 2 minutes. Then totally relax.

COMMENTS: This kriya gives you a good physical workout. It strengthens the navel point, abdominal muscles, and lower back. It improves circulation. It strengthens the nervous system so that your behavior can be constant and direct. It is an excellent set for strengthening the digestive system. Yogi Bhajan.

Page 31

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...............................................,::,:,,,...............
..............................................,:,.,:;:::;,............
..............................................,:.,:,.,,,:;:...........
...............................................::...:;:,:,::..........
...............................................:,..:,:,.;;::..........
...............................................::,.;,...,,::..........
................................................::,......;+...........
....,,,............,,,....................,,:;:::....:::::,...........
....;,::,........,;,,;:.........,,::....,::,,,:::..,;,................
....;.,:,::,,,,..:+,,:+:...,,::::,,:..::,:,....,;.:*:,................
....:,.:,..:::::,+;,..,*:::::;....:,.::.:;.....::::::,................
....,:,.;:::....,*:;,::;;,,.,+;,.,:.:,.::::,,.:,.,::::................
.....,:,,::;;:,..,;:+:,;...,*;,.::,:,.::..,,:;,..,+:;:................
......,+,:+:::,...,,:::....++,,:,,:,,:,...,::....;,..:................
......,+++:,,,::,........,;;++;,:,.,:,..,::,,,:::::..,:...............
......::,,.,+:,,:::::::::;...,+;;;,:,..,;..::,,,..;,..;,..............
......:,....::,,::::::::;:..::,..,:;,...;,:,......,:..:,..............
......,:....,:..........:,.:,.......:,..:;,,,......,:,,+,.............
.......::,,,:,....;;....:.:,..,::;;:,:..,;,,:::,,...,:.::.............
.......,;:,:;.....:+,...;,;....,,,,:;::..:....,,:::,,:;;+,............
.....,::,,,::......,,...;;;:.........,;:.:,.......,,,:;+,::,..........
.....;;::,,..............,,::,.........;.,:,...........::;;;:.........
............................,::,......:,...::,,.........,;::;.........
..............................,:::,...::,,:::;;;;::,,,,...,:,.........
.................................,:::,;++;;:.:;,,:*;;:,...;,..........
....................................,:+:*;;:..;..,;:.....::...........
.....................................,+.,,,..::.,:......,:............
.....................................::.....;;.,:.......:.............
.....................................;,.....;,.:,......;,.............
....................................::.....,:.:,.,,...+:..............
...................................,;......:,::.:,,..:+...............
...................................;,......:.,:;;:::;:................
..................................,;.......:...,;,.:;,,,,.............
..................................:,......,;...:,..,,,::;+;,..........
.................................,;.......,;..,;,,,::,,,::,...........
.................................::.....,,::...,,,,...................
.................................:;;:,,;++;,..........................
..................................,::,,....,::,,,.....................
...................................,:::::,,,,:;;:.....................
........................................,,,,,,,.......................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.................,,::,,...............................................
.................:,,;::::,............................................
.................+:..::::;,...........................................
................,:.,,.,:,+,...........................................
.................:,:,.,:,+:...........................................
..................:::.,,;;,...........................................
.................,::..,;;,............................................
...............,:,::,.,;;::,..........................................
..............,:.,,,:,:::,+,..........................................
.............,:..,:..,,,..;...........................................
.............,:,,::.......:,..........................................
.............:,,,;,.......:,........................,:,,:::,..........
.............:,.,:.......,:.......;;,...............,:,:**;;,.........
.............:,,::,......,;,......;::,.................,;::.:,........
.............:,::,:,,,,,,,,::................,,,,,,,,,,;,.:.:,........
............:;.,:.+,,,,,,,,,,;::,............,,,,,,,,;:,.:,.:,........
............,+.:,.;,::::;;::,,,,,,,,,...............,:...,:,:,........
.............:.:.,:..,,....,,::,,,,,,,,,,,,.....,,,,,:,:,,:,,.........
............,:,:.,:............,,,,,,:::,,,:,,,,,,,,,...,,............
..........,,;,:,..:,..............,,,,::,,:,,,,::,,,,,....,:,.........
.......:;;;;:,:....,,,,,,,,,,:::::,,.......,,,,,,,::::::,,,:;.........
......:*+:;;,,........,,,,,,,,:,,,,,,,,,............;::::::;;;:.......
....................................,,,,,,,,,,,,,,,+::,,,,:::,........
...........................................,,,,,:,,;:,,,,.............
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,,::::,........................................
......................:++,,,,:,.......................................
.....................,+*:+**::;.......................................
....................;*;,.,,:.,::......................................
...................,S+.,.....,.*......................................
...................:*,.::..::::S,.....................................
...................;?..;:..:::,%:.....................................
...................,+,..,,,.,,,;,.....................................
....................:;..:?*,.,;,......................................
.....................:+:,,,,:;,.......................................
.....................::,:::,::........................................
..................,::,.......:;:,,,,..................................
...............,:::+.........::,,,,::,................................
.............:::,..::.......,;...:,.,;,...............................
............,;.....,;....,,:;,...;,..,;...............................
............:,..:,..,;:::::,.....;,..,;:..............................
............;,..:,...............,;,::,:,.............................
............;...:,................;*,...;,............................
...........,+:::+:................;::,...:,...........................
...........,;.,,++,..............::..:,...::..........................
............;...:,:::;;:,........::...:,...,:,........................
...........,+...;,,;.,:::,.......,;,...:,...,;,.......................
...........;:...:,.::...::,.......,::..,;,...,:.......................
..........,+....:,..;;:,.,::,,:,,,,,;;,.,;,...::......................
..........:;...,;..,:.,::::::::::::,,.::..::...;,.....................
..........,;..,:...;,..................,;..,:,..:,....................
.........,;,.,+:,::;:::,..........,:::::;;:,.:::;*:...................
.......:;:.,::;,,,....,,.,,,...:,.;:.....,;;+:;*::;:...,;;............
......,?+;:;;:,:;:::,,....,,:..,:...........,:,+...::,.,++,,..........
......,?;;:::.,,..,,::,....,,,..........,,,,,,.:,::.,;,,:::,..........
.......*++,...............,:;;::.,,,,...::,::;:,;;::,;:...............
.......,+:..................,,:;++:,:,..........:;::,::...............
........::,.,,........,,,,,,,,::+*,..............,;::;,...............
.........,:::;:,,....:+:,,,,,,,,,;;;;+;:,........,;::,................
...........,,,,,:::,.::*+:::::::,,,....,,::,,.,,,:,...................
.......................,:,,,..............,,:::,,,....................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,:::::,........................................
......................:,,...,;;.......................................
.....................,?;,..:;++:......................................
.....................;*;:,.,:,,+;,....................................
....................;;.:::,.,,..,;....................................
...................,:.,::,,,,...,;....................................
..............,....:,::;,.,::,,;::,...................................
.............:++:,:;:::,...::,.::;:,,,:+*;............................
...............,.,,,+:;:.....,;:,;,,,,,,,.............................
....................,::,:,..:+;::,....................................
......................:,,::,,,::,.....................................
...................,,::...,,:;:,......................................
................,::;:........;:,......................................
.............,::,,.,:,........,;::,...................................
............::,......:,.......,,.;:,..................................
...........,:......,.,::,...,,,.,;.:,.................................
...........:,.....,:...,::::,,..:,..:,................................
...........;,....,;,............:,.,,;:...............................
...........;.,:::+,.............:+::,.,:..............................
...........;.....:..............,;:,...,:.............................
...........;,...,;.............,:,.:,...,;,...........................
...........:,...,:............,;,...::,..,;,..........................
...........:,...,:............:,.....,:,...::,........................
...........:,...:,............;........:,...,::.......................
...........::...+,...........::.........::....::......................
...........,:...:,..,;;:,,,::+,........,.,:,...,:,....................
...........,:...,:....,,,,,,..:,.....;:*:.,::,..,;:...................
..........,,:,...:,...........,:.....+;*,:..,:::;;*:,.................
..........::,:...::............;,....,,,,,....:+;,.,:,................
..........;,.:,..,:..,...,,,,,,:::,,,,,,,,:::;;;;;;,.::...............
.........,:,,,:...;.,:::::,:;:,..,,,,::,,,,,,,::,::::.,:,.............
.........;;:,,:,..:;:,,,..:,...........,,,,,::,.....;,.,;,............
........,*,...:;,.,;;;:::::::::::::::::,,,,,,,......;,.,,;,...........
.........;,..::,:..::.,:::++::,,::::::,,,,,,,,......:::;:;:...........
.........,:,.:,,:...;,.....,,::,,.....,,,::::,.....,:+*++;............
...........::::,:...:;........,,:::,::,,,.....,,:::,,:**:.............
............,;;,::;,:+,............,::;++*;;;;;:;;;,...,..............
..............,,;;+::+,............,;;:;+:,,...,;;:,..................
.................;;;;+:,,.............;+:,,,:::;:.....................
...................,;,,,,:::::::::,:::;:,,,,,.........................
.............................,,,,,,,,.................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...........,,:;+++:...................................................
..........::,,,,:;*:,.................................................
.........::...,::::::::,..............................................
.........:;,..........,::;,...........................................
.........,+;.........,,.,+,...........................................
..........:,...,..,:,....::...........................................
..........:,...;;:,..,::.::...........................................
..........,:...**,...,::,?,...........................................
..........,*;..:;....,:,.;,...........................................
...........:*?,.,.......,;:...........................................
............:+,.::.....:+:............................................
............,;...,:::,,,+.............................................
...........,+,.....:?:,:,.............................................
..........,;,......*:.................................................
.........:;:::,,..:;*;::,.............................................
.......,:,:::;::::,.::,,,:,...........................................
.......:,....,,,:::::,..,.:;,.........................................
......,;.........,+;,...;,::;:,,.......................,,..,,,........
......:,.......,:::;::,.;:....,::,,.................,:;+;:;+++:.:.....
......;.,::,,::,,....,:::+:,.....,::,,,,,,,,,:,,,,,::,,:,,++;;:.;.....
.....,+...,,::::,,......,::;:,,....,,,,,,,,:+;:,,,,,,.....++;;:.......
.....,;........,,:::,......,::;;::,,,,,,,,,;;,::,::;:,,,,:+;+;........
......;,...........,:::,,....,,,::,,,:,:::::::,..,+;:,,,,,,,,.........
......,;..............,;;:,,..............,,,:,...,,::,...............
.......;,.............;;..,::,,::::::::::::::;::,..,;+;;:.....:.......
.......::.............:,....................,..,:::++;;;:...,+*.......
.......,:.............:,..................;:+:...,,;+++;,.,++,........
.......:+,,...........:,..................;:;;:.....,:....,:,.........
.......;::::::::,,:,::;,...................,,,,.......................
.....:;,.......,,,,,,.,+::::,,,,,,,,,,:::::::;+;::,...................
....,;,......,,,,.....,:,,,,,,,,:,,:::::::,....,.,;...................
...,;.....,:::,,,.::::,,,,,:::::::,:::;::........::...................
...;,....::,........,,,,,,,,,.....,:,...........,;....................
..,:................................+,.........,;,....................
..;,................................++:,,,::;;;:......................
..;:...........................;+...*:,::;:;+,........................
..,+;,.......................,;+:,.,;....:+;..........................
....,:::,,,,..............,;+;::,......,::,...........................
.......,,,,:::::::;;;:;;::::;;::,,,,::::,.............................
.................,,,,,,,.......,,,,,,,................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,,,,,,,........................................
......................::,,,,,;,.......................................
.....................::.....:+,.......................................
.....................:?,,:..,,::,.....................................
....................,:,:;,:,.,.,::....................................
....................;,.;:.,......;....................................
...................,;,::..,::..::+....................................
...................,;;,,..,:;..;;+,...................................
....................;;:....,,,::.;,...................................
....................,+::,,..,;+,::....................................
......................:;,::,.::::.....................................
.....................,:,..,::;::......................................
..................,:::,.....,+:,......................................
..............,,::,:;........,,;;,,...................................
.............::,....,;.........;,;;:,.................................
............::.......,;,.....,::.:,,;,................................
............;,.....:..,::,,,::,..;..,;,...............................
............;.....,;....,,:,,...,;...,:...............................
...........,;,,,,,:,.............;,,,,+,..............................
...........,;::,,;,..............:+::,;,..............................
...........,:....:,.............,;;...:,..............................
............;....:,............,;,;...:,..............................
............;....:,............;,.;...::..............................
............;,...;............,:..;...:,..............................
............:,...;............:,..;,..::...,:,........................
............:,...;...,,,.....,+...;...:,..:*S+,.......................
............::...::..,::::::::::.::..,;...;,;;,.......................
............:;...,;,...........;,;...;,.....,,........................
............;;,...,;,..........,+,..::................................
...........::,;,...,:,.........,;..::........,,,,,,,,,................
...........;..,::,...::,,,,,,,.;,.,;::::::,:,,,,,,,,,,:,..............
..........::,,..,::,..:;:,,,::::.::.......,,,,,,.......;,.............
..........:,:,..,::;:,,,::,::,,,:;,,,,,,:::,,,,,.......,;.............
..........;+...::,...,::::::;:::;:;+;::,,..............::.............
...........:,..;.........,:+;::,.....,,,::::::,......,::..............
............:,.;..............,,:::,,,,,,........,,:::,...............
.............;;;..................,,,,,:;;;;;;;;;;;;:.................
..............,::,,.....................,:+;,,,..,;;:.................
.................,:::,,,...............,;+,..,,:,::...................
.....................,,::::,,,,,,,...,,:::,:::,,,,....................
...........................,,,,,:::,:,,,..............................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
................................................,,,,,.................
.....................................,,,,,,,,::,:,,,,:::;.............
...................................,:,,,,,,,,,,,:,,:::;++.............
................................,,:,..,::;::;,......,;;,,,............
.............................,;:,,.,,:,:,:*;:,........:,,:............
...........................,;+,..,:::,.:;,;?,.........:,::............
..........................,;+,,,;?:.::,,,,:;.........,,.:.............
.........................,;:;:,;;*:::.:::,,.........,,.:,.............
.........................::,..,:.:::::;;:,,,,,,,,,,::.,,..............
........................,:.......:,,,:,,..,::,,,,..,,,:...............
.......................,::.;,....,:,,...,:::,,,,,,,,,,................
.......................::,.,:,,.......,:,,,,,,,,,.....................
.......................;,....,,.....,:,...............................
......................:;.........,:::,................................
......................*;,........,+,...,;+,...........................
.....................:+,:;;:::::::;....,,:,,..........................
...................,::...,,,::,,,,,:..................................
...............,,,,;:,:::,,........:,,,,,,,...........................
.............,:,,:;;;::,,......,,,,,,,:::::::,........................
.............:,.......,,,,,::::::,,.........,:........................
.............,:.........:::,,,::,,..........,:........................
..............,:,::::::,,,,,,.,,,,::,,,,,,,,,.........................
.....................,,,,,,,,,,,,:::,:::,,............................
......................,,..............................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...........................,,,,.......................................
........................,::::::::.....................................
........................+:....,:%,....................................
.......................,%*:..,:;;+:...................................
......................:+::;,,,...:;:..................................
.....................,+,.;:::,.....+..................................
.....................;:::+:,:::..,,;..................................
.....................;,+,:,.:;:.:;:+..................................
.....................:;::...,,,,:,,+..................................
......................+:;,,...:;+,;:..................................
.......................,+,;:.,;*;;:...................................
......................,::..:::,:::....................................
..................,,;;:,.....,+:.........:,...........................
...............,:::,,;,.......::;:.....:;+,,..........................
.............,;:,....,;,........;;;:...:;**;,.........................
............,;,.......,;,......::.;:;..,.,,.,.........................
............::......:..,:::,,::,.::.::................................
............;,....,;:....,,:,,...;,..::...............................
............;,,:::*;.............+,,::+:,.............................
...........,+..,,,+..............;*:,,.,;,............................
...........,+....,;..............;:;,...:;............................
...........,;....::............,;,.,;,...:;...........................
...........,;....;,............+,...,;:,..:;,.........................
...........,;....;............::......,;...,;:........................
...........,+...:;............;,.......,;,...:;,......................
............;...:;..,+;:,..,,;;.........,;,...,;,.....................
............;...,;...,::::::::;..........,;,...,;,....................
..........,:;,...;,...........::...........::,..,+:...................
..........::,;...::...........,;............,;;;+*?:..................
..........;,.;,..,;............;:.............+?;,.:;.................
.........,;,,::..,;.::::::::;::::::::::::::::;++;+:.,;,...............
.........*;::,;...+:,,,,,,::,,.....,,,,,,,,,,:::;;;;,,;,..............
........;*...,*:..++*;:::,:..........,,:::::::.....:;.,+:.............
........:;...;:+,.,;,:::;+*+;+++++;;;:,,,,,,,,.....:;..,+:............
.........:;.,;.;...;:..,,:;::,..,,::::,,,,,,,......,;,;;,+............
..........,;:;.;...,+.......,:;:,,....,,,,:::.....,,**+*+:............
...........,;+,;,:,:?,.........,:::;+;::,,,..,,,:::,;S%+:.............
.............,;+;?;;*;............,::;+*?++;++;+;;,..,:...............
...............,***+?,,...........,;;:;+:,....,+;:,...................
................,,;*;::::,,,,,......,*+:,,:::;;;......................
........................,,::::::::::::,,:,,,..........................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
.........................,,,,,........................................
.......................,:,,,,:,,......................................
.......................,:,,,,,,::.....................................
.......................,:,...,,,::....................................
.......................,,,,..,;,;,....................................
.......................,::,...,,;,....................................
........................,;,....::.....................................
.................,,,::,:::..,:,:......................................
..............,,::,,..,::...,;:,::,,,................,,,..............
............,,:::,...,:.,:,,,:.,::,,,,,,,,,,,,::,,,,,:;:..............
..........,::,..,:;;::....,,,..:;:,,,,,,,,,,,;+,,,,,.,,,++;;..........
.........::,,,:;;::;::,,,,.....:,.,,,,,,,:::,;:,,,,,,,,:;;;:..........
.........::,,,...,,,,,,,++:.,,::...................,,,,;;,,...........
...........,,,,:,,,:::,,;+:.,;:............,............,.............
...................:,,,,,,...:............;+..........................
...................:,.,,....,;...........,;;,.........................
...................;,,,::,,::;........................................
..................:,.......:.:,.......................................
.................:,.,,,,,,,:,+:,,,,,,,::::,,,,........................
................,::::,,,,,:,::,,,,,,,:,,,,..,:........................
................:,:,............,::,.......,:,........................
...............,:..........:,......,:,,,,,::,.........................
................,:,,,,,,:;:;::::,...;:::;;,...........................
..................,,,,,,,::::,,::,,,:,,,,.............................
......................................................................

......................................................................
...................,,,,...............................................
.................::::::;;,............................................
................::..,,,,,::...........................................
................;....,:;;:+:::::,.....................................
................;..,:;;,,.....,;;:....................................
................:;+:......,:,:,..::...................................
.................;:.......;+,.....,;..................................
.................;,.....,:;....,,,.;,.................................
.................;....,:++,....,;+,;..................................
.................;....;;:,.....,;;.;:.................................
.................::,..:;,,..........;,................................
..................:;;;.,:,.........::,................................
....................,+,...........:;..................................
...................,,;.......,,,,,:;..................................
..................::;::,,...,:,::::,..................................
................,:,..,+:::..*;:,......................................
...............,:,.::::::;:,;:,;,.....................................
..............,:..::.....:;..;.;,.....................................
.............,:..::......,;..:,;,.....................................
.............:...:........+;,::;,.....................................
............,;..,;.......,;,::,;,.....................................
.............;,..;.......::....::.....................................
.............::..:,......;,....,;.....................................
.............:,..:,.....,:......::....................................
.............;,..:,.....;,......,;....................................
.............;...:,....,:.......;,....................................
............,:...:.....:,.....,;,.....................................
............:,..,:....,:.....,;,......................................
............;...:,....::.....::.......................................
...........,;...;.....:,.....;,.......................................
...........,+:..;....,:...,,,+,.......................................
...........:+;:;:....::::::,:+,........,:,............................
..........,;:,;:.....::,.....,:,.......*+:............................
..........;,.,:......:,........;,......:;::...........................
.........,;..:,.....,:.........,::,.......,...........................
.........::..:,.....:,.,,::::,..,,::,.................................
.........;,..::....,:,::,,..,::,::.,:::,,,,...........................
.........;...,:....:,.........,;;,.....,,,:::,,,......................
.........;,..,:...,:............,::,.........,,:::,,..................
.........;:..,:..,;...............,,:::,,........,,,::,...............
..........;:.::..:,...................,,::,..........,;,..............
...........:;+,.,;.......................,:::,,.......,;..............
............:;..,:..........................,,:::,,...,:..............
...........:;,..,;:,,...........................,,::,.................
...........+:;..,;,,::,,...........................,::................
...........;:;:..:,...,,::,,,.......................,;................
..........:+;:;:.::.......,,::::,,,,................:,................
..........:++;::,;,............,,::::,,,,..........::.................
............,::::,................,::,,::::,,,,,,,:,..................
.....................................,,,,,,,,,:,:,....................
......................................................................

......................................................................
......................................................................
......................................................................
.............,::::,,,,................................................
............::,:::,,,,,,..............................................
............:::,,,:,:+++;,............................................
.............;::,,..,:::;:,....,,,....................................
.............,;:..,,,:..,::::::::,:,,.................................
..............:+,,,::,,,.:,.,.;..,,,:,,...............................
...............,,:;::::;,:,..,;..,:..,::,.............................
...................,,:+::,.,,:,...,:,..;::............................
....................,:,,,,,,,.......,:+:.,:,,.........................
...............++:.,:,................,;:,.,:,........................
...............::,.:,...,........,::,..,::,..,:,......................
...................:,...::,,,,,,,.......,:::..,::,....................
...................;:::;:,:::::;;,.......;,,:,..,:,...................
..................,;,..:....,++::,,,,::::,,,.,::,.::..................
................,::;;:,;,,,:;,::,,,,......,:;,,,::,:+:,...............
................;+*;,:,,,:::,,,,,,....,,:::,,,,:::*?::::,.............
................:+*;,....:;;::::;;:,,,::,,,,,:,::;;;::;;+,............
.................;+,:.........,;+:::,,,,,,,,,,.....,,,:+*,............
..................,::;,..........,,,,:;;,..............;,.............
....................,,:::,,,,.........,+:::,,,,,,,,:+;:,..............
.........................,,,::::::::::;;:::::::++,:::,................
....................................,,..,,,::;::,.....................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
....................,:::,.............................................
..................,;+;;:+;.......,,,::................................
..................++,..,:*;,,.,::,,,::................................
..................*,,::,,,,,:::,..,...................................
................,,:+:,........,+:.,:::,,,.............................
.............,::,,::..,,:...,:::;,....,;;,............................
..........:::,,..,:.,:,:;.,::,,.,:....................................
..........;:.....,;:,.,:,,:,.:+:::....................................
.................:;,..,;,....,;,;,....................................
...............,:,.:::,,,......,::....................................
..............;;,...,:;..,:...:;,.....................................
..............,,.....,:...::,,::......................................
....................::.....,;:,.......................................
..................,;:,....,:+:,.......................................
.................:;;::::,.:;++;:...:;,................................
................::,,:,.,::,,,;:;:..;+,................................
...............,:......,.,,::,.:;:.,,,................................
...............::,.....::......,:+:...................................
...............;:,......;,.......::;..................................
...............:,:,..,:::;,.......::;,................................
...............,;.::::,..,:,......;.,:,...............................
................:,.;:.....,;,,:..;:...:::,............................
................,:..,:,....,;:..,:::....,;,...........................
.................;...,:,....,;,.;,.,:,....::,.........................
.................:,....::,...,:::....::,...,:,........................
.................:,.....,:,...,;:.....,:,....::.......................
.................:........::,.,.,::,....,:,...,:,.....................
................,:.........,::;,..,::,....,::,.,::....................
................+;;;;;;;;;;;;;:,....,::,....,::,.:::..................
...............::,,,,,,,,,,....:;,....,::.....,::.,*;,,...............
..............::...............,+;;,,...:;::::::;+;+,,::..............
.............,:................,;.,,::,..,:,.....:+....,:.............
............,;.....,,,:::,,,,..,,....,::,..::,,::,::,:,,;.............
............:,..,:::,,,,,,:::::,,,,,,,.,::,.,;;,...:;;+;,.............
............:...,,............,,,::,::::;:::..,;,....:;,..............
............;,...........................,:+,..:;..,::,...............
............,;,............................::...;,,:,.................
.............,::,,..........................::.,;::...................
...............,,::,,,,...................,,:;:+;.....................
...................,,,::::::::,,,,,,,,,:::,;+;+:......................
...........................,,,,,,::::,,:::,::,,.......................
.........................................,,...........................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.............,,:::,,..................................................
............::::,:,,:,................................................
............::,...,:::,...............................................
...........:,...,;,,::,...............................................
...........:,..,:,,.,::..........................,,,:;::..............
............:,..,,...,:,.......................:;:::;::;;.............
.............,:....,,:,::.....................,;,......:;.............
.............,:...:,,...,,..................,,;,.,::,:,,,.............
.............::,,.:,......................,,,,,..,,..,::,.............
............,;,::,::,...................,:,,,,.;,...;,:,..............
............,::,,,.,:,.......:;,.......::::;,,:;:,,,:,................
............,;,..:,..:,......+*:......:,..:...:,:;;:..................
............,;:,.,:..,:......,:,.....:,..,:...:,..::..................
............,;;:,::..:,,::..........,:....;:,,:,......................
............,::...:.,,,,,:..........:.....:,..,:......................
............:,:...:.;::::,::...,:,,,:.....,:..,:......................
...........,:.,:..,:;;::::+;,..,,,,,,......:,..:......................
..........,;,,,:,,..,,:,,,,.:,.....,:......,:..::,,...................
.........,:,....,:::,.,,:,,.,,......:....,,,;,...,,,,,,,,,,...........
.........:,.,,:;;;:::;::,:,,::,,,...:,,:,,,,,,:::,,,,,,,,,,:..........
.........:..,:,,.......,,,:,,.,;+:...:;,.........,,,,,,,,::::.........
.........,:.................,:;;++....:,.................,+*;.........
..........,,:,,,,,,,,.,.,,,::,,:;,.....,:,,,,,...,,,,,,,,,,:,.........
............,,,,,,,,,,,,,:;:,,,,.........,,::::::,:;:;;,,,,...........
......................................................................
......................................................................

Kundalini Yoga for the lymph system (From Kundalini Yoga for Youth and Joy)

1) Sit in Easy Pose. Interlace the fingers into Venus Lock and place behind the head where the neck and scalp join. Extend the elbows straight out to the sides, parallel to the ground. Begin twisting powerfully from left to right, stopping for one count in the center (1 second in each direction). Inhale to each side, and exhale in the center. Twist completely to each side. Continue for 9 minutes.

......................................................................
......................................................................
......................................................................
......................................................................
.................................,,,,,................................
...............................,:::::::,..............................
..............................,+::....,;..............................
............................,::;+:,,,,,;,.............................
...........................::,...,::::,.::............................
...............,::::,,,,...+.............;............................
...............;:,,,,,,++::;::::;;,,.....;,...........................
..............:::.....,+,..,,;*+*++:::,,,;......,,,,,,................
.............,;.::,,,::?;:::.;?*+++:.,,;:;:::::::::::::::,............
.............,:..,,,,;,:,,,,;;****+...,,,........,,::,..,;:...........
.............,:..:::;;,,....;;:;;+;,:::;;::::;;:::,,,...::,...........
.............,;,,;,,,:,::;::;,..,*;:,,,;,,,;;:,,......,:,.............
..............,;+,......::,,.....,,:::;:::,;,.......,::,..............
...............++.......::.,,...,::,......,;....,,:::,................
...............:;.......,:.;,,,::,........;,,::::,,...................
................;,.......::::::,.........,+::,,.......................
................,;........,............,::,...........................
.................;...................,:;:.............................
.................;................,::,.:,.............................
.................;,............,,::,,:.;,.............................
.................::..........,::,..::,.;..............................
.................,;..........,,..,::...;.......,,.....................
..................;,...........,:;:...,;.......;:.....................
..................:;.........,::::,.:::........;:,....................
..................+;.......:;,,:,.,;;..........:,:,...................
.................,?....,,:::,::,.:;::.................................
.................++::::::,.,;:.,;:,;,.................................
................:?;:,,....:::::;:,;,..................................
...............,+;,...,,;+;++++::;+...................................
...............:*:::::::,,::,,,,,::...................................
...............;:,,,.............;,...................................
..............,:.............,,.::.........,,,,::::::::,..............
.............,;,...........,::,,++:::::::::::,,,.....,,::,............
............,;,.........,:::,.,;,,...........,,:::......,;............
...........,;,......,,;++;::::+:,,,,,.......::,,........,:............
...........;,....,:;;;:,,......,,,,::::::::::,,,,,,,,,,::.............
..........:,..,::;;:,..................,,,,,,,::,:,,,,:;;,............
..........;.,;::::,.....................................::............
..........:::,.:,........................................;............
...........;:,..........................................::............
............,::::::,,,................................,::.............
.................,,::::::::,,,................,,,,,,::,,..............
........................,,,:::::::::::::;;;:;:;:,,,,,.................
.....................................,..,::::,:.......................
......................................................................
......................................................................
......................................................................
......................................................................

This exercise removes tension from the shoulders and relaxes the muscles of the breast. When the breast muscles are not relaxed the stomach muscles are stressed which causes fat to deposit around the abdomen. When the shoulder muscles are stretched, the supply of blood to the brain is regulated.

......................................................................
......................................................................
......................................................................
......................................................................
......................................,,,,,...........................
....................................,;:::::::,........................
...................................,;,......,;........................
...................................;;::,....;*,.......................
..................................;,.....,::::::......................
.................................::,:,....,,,::::.....................
.................................;,;,.........:;;.....................
.................................;,,...........:*,....................
................................,*,.,,,,,..,,,.,*,....................
................................:%,.,;;+:.:;++,,*,....................
.................................%;..,::,.,:+:.,+,....................
.................................+?,....,,....:;,.....................
..................................,;,..,;+;,.::,......................
...................................:*:,.:+;,;?,.......................
...............................,::::,,::::::,;:,......................
..........................,,:::;*:......,,....,:+::,,.................
.......................,::::,,..,;.............,:,,,::,...............
......................,;,..,,....::,..........,;....;,::..............
......................;,...,;.....:;:,.....,,::,....::.,;.............
.....................,:.....;,......,;:::::::,......,,..::............
.....................:,,,,::;,,........,,...........,..,,;,...........
.....................;+;;;;*;;;+,.................,::+?+++;:,.........
....................;:,..,:;;;;+;:..............,;:,;++++*,,;,........
...................::.....:;:;;+,,:,...........,;,..;;;:,,...;:.......
...............,;,.:,....,:???*,..,;,,,,,,....,;,...:;;;:.....+.......
.............,;?;.,;..,::::::,,....,;,:::,...::......,,,:;:..,;.......
.............,;:..::.,++.,:.........,;.....,;:...........:*,.::.......
.............;,..,;...:+,.::.........:;...::,...........,::,.:*.......
............::...::...;,;..:,.........::,:,............,;.;;;**.......
...........,:....;...,;.::.,:..........:;,............,;,,+;:;:.......
...........;,....:,..,:..;,.,:..........,;,..........,:..::..;,.......
..........::.....,;,.::...::,:,..........,::,.......::...::.,;........
..........;,......,;.:,....,::;............,:,.....,;....:,,;,........
.........,:........;++.......:*:.............::....::....:;;,.........
.........:,.........:;........,+:.............,:,.,;.....;:...........
.........;,..........;,........:*,.............,;,:,.....;............
.........;...........,:.........++,.............+;......::............
........,;............,;,......,;,:::,..........*:...,,::.............
........,+:............,:::::,;*,.,;:::,.....,:;+:::::,,..............
.......,:%:.......,,......,,,:;,..,;:::;;:,,.:,;:,,...................
........;%,......;;*........::....:,..,:::;;....::....................
.........:.......,+;,:,....,+.,,.,;........;,....;,...................
.................:;:,:,.....;,;++;,........,;,...,;...................
............................:::,,,..........::....:,..................
............................................::....,:..................
............................................,*;::,:,..................
.............................................,,,:;:...................
......................................................................

2) Sitting in Easy Pose, grasp the outside of the knees. Keep the spine straight and with the power of the hands begin pulling the knees up towards each other in front of the chest and lowering them down (one cycle takes less than one second). Continue for 6 minutes.

The exercise applies tremendous pressure to the breast and stomach area. It also works on breaking down the fat around the abdomen and adjusts the ankles and knees

......................................................................
..............,,......................................................
............,::,::....................................................
...........,:,,,.,:,..................................................
...........,;,,..,.::.................................................
...........:,..,:,,,,,................................................
...........:,.,:,.,:::................................................
............,::,,..,:,................................................
...........,,::.,::::............................................,::..
.........,:,:,:,..:,,,................................,,....,,,,,,:;..
........,:..,,.,:,,:,,.......,,,,,..........,,,,,,,,,,,,::,,,,,.,,:...
........;,,,,,...,,,.:,....,:,,.,:,..,,,,,,,,,,,,,,,..,,;,....,:,,....
.......,:.,,;,.......,:...:,.;,..,:,:,,..............,:;;,,:,,:,......
.......,,..,:....,,,.:,..,,.;+....::..............,,::::...,,,........
.......,:.,:,,...,,,.:,.,:..;,....,:......,,,,,,,,,,,,................
.......,:.,;,,,.....,,:::...:,.....:...,,,,,,.........................
.......:,.,,,,,,,,,,,,,:....,:.....:,,,,...........,:,................
.......:..:,.,::,...,:,......,:....,:,............,::.................
.......:.,:...,:...::.........;,....:,..........,,,...................
.......:.:,....:,.:;.........,::,,::;,........,,,.....................
.......:.:,....,:.:,.........:.,;;:,,,,,,,,,.::.......................
.......:.:..,...:,:........,:,,,::,,...,,:;:..........................
..,,:::,,:..;:..,::.,....,::,,,.,::,,,,,,,............................
.,;;:+;,:,..,,......,,,,,,,...........................................
.....,,,..............................................................
......................................................................
......................................................................

3) Stretch both legs straight out in front. Keeping your arms straight, lean back on your hands and point them backward. Bend your knees up and rapidly and powerfully start kicking your legs up and down in the air. Keep ankles and feet relaxed and concentrate on moving from below the knees. Continue for 3 minutes.

This exercise works on the lower spine.

Page 32

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...............................................,::,:,,,...............
..............................................,:,.,:;:::;,............
..............................................,:.,:,.,,,:;:...........
...............................................::...:;:,:,::..........
...............................................:,..:,:,.;;::..........
...............................................::,.;,...,,::..........
................................................::,......;+...........
....,,,............,,,....................,,:;:::....:::::,...........
....;,::,........,;,,;:.........,,::....,::,,,:::..,;,................
....;.,:,::,,,,..:+,,:+:...,,::::,,:..::,:,....,;.:*:,................
....:,.:,..:::::,+;,..,*:::::;....:,.::.:;.....::::::,................
....,:,.;:::....,*:;,::;;,,.,+;,.,:.:,.::::,,.:,.,::::................
.....,:,,::;;:,..,;:+:,;...,*;,.::,:,.::..,,:;,..,+:;:................
......,+,:+:::,...,,:::....++,,:,,:,,:,...,::....;,..:................
......,+++:,,,::,........,;;++;,:,.,:,..,::,,,:::::..,:...............
......::,,.,+:,,:::::::::;...,+;;;,:,..,;..::,,,..;,..;,..............
......:,....::,,::::::::;:..::,..,:;,...;,:,......,:..:,..............
......,:....,:..........:,.:,.......:,..:;,,,......,:,,+,.............
.......::,,,:,....;;....:.:,..,::;;:,:..,;,,:::,,...,:.::.............
.......,;:,:;.....:+,...;,;....,,,,:;::..:....,,:::,,:;;+,............
.....,::,,,::......,,...;;;:.........,;:.:,.......,,,:;+,::,..........
.....;;::,,..............,,::,.........;.,:,...........::;;;:.........
............................,::,......:,...::,,.........,;::;.........
..............................,:::,...::,,:::;;;;::,,,,...,:,.........
.................................,:::,;++;;:.:;,,:*;;:,...;,..........
....................................,:+:*;;:..;..,;:.....::...........
.....................................,+.,,,..::.,:......,:............
.....................................::.....;;.,:.......:.............
.....................................;,.....;,.:,......;,.............
....................................::.....,:.:,.,,...+:..............
...................................,;......:,::.:,,..:+...............
...................................;,......:.,:;;:::;:................
..................................,;.......:...,;,.:;,,,,.............
..................................:,......,;...:,..,,,::;+;,..........
.................................,;.......,;..,;,,,::,,,::,...........
.................................::.....,,::...,,,,...................
.................................:;;:,,;++;,..........................
..................................,::,,....,::,,,.....................
...................................,:::::,,,,:;;:.....................
........................................,,,,,,,.......................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
.................................,,,,,................................
...............................,:::::::,..............................
..............................,+::....,;..............................
............................,::;+:,,,,,;,.............................
...........................::,...,::::,.::............................
...............,::::,,,,...+.............;............................
...............;:,,,,,,++::;::::;;,,.....;,...........................
..............:::.....,+,..,,;*+*++:::,,,;......,,,,,,................
.............,;.::,,,::?;:::.;?*+++:.,,;:;:::::::::::::::,............
.............,:..,,,,;,:,,,,;;****+...,,,........,,::,..,;:...........
.............,:..:::;;,,....;;:;;+;,:::;;::::;;:::,,,...::,...........
.............,;,,;,,,:,::;::;,..,*;:,,,;,,,;;:,,......,:,.............
..............,;+,......::,,.....,,:::;:::,;,.......,::,..............
...............++.......::.,,...,::,......,;....,,:::,................
...............:;.......,:.;,,,::,........;,,::::,,...................
................;,.......::::::,.........,+::,,.......................
................,;........,............,::,...........................
.................;...................,:;:.............................
.................;................,::,.:,.............................
.................;,............,,::,,:.;,.............................
.................::..........,::,..::,.;..............................
.................,;..........,,..,::...;.......,,.....................
..................;,...........,:;:...,;.......;:.....................
..................:;.........,::::,.:::........;:,....................
..................+;.......:;,,:,.,;;..........:,:,...................
.................,?....,,:::,::,.:;::.................................
.................++::::::,.,;:.,;:,;,.................................
................:?;:,,....:::::;:,;,..................................
...............,+;,...,,;+;++++::;+...................................
...............:*:::::::,,::,,,,,::...................................
...............;:,,,.............;,...................................
..............,:.............,,.::.........,,,,::::::::,..............
.............,;,...........,::,,++:::::::::::,,,.....,,::,............
............,;,.........,:::,.,;,,...........,,:::......,;............
...........,;,......,,;++;::::+:,,,,,.......::,,........,:............
...........;,....,:;;;:,,......,,,,::::::::::,,,,,,,,,,::.............
..........:,..,::;;:,..................,,,,,,,::,:,,,,:;;,............
..........;.,;::::,.....................................::............
..........:::,.:,........................................;............
...........;:,..........................................::............
............,::::::,,,................................,::.............
.................,,::::::::,,,................,,,,,,::,,..............
........................,,,:::::::::::::;;;:;:;:,,,,,.................
.....................................,..,::::,:.......................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.................,,::,,...............................................
.................:,,;::::,............................................
.................+:..::::;,...........................................
................,:.,,.,:,+,...........................................
.................:,:,.,:,+:...........................................
..................:::.,,;;,...........................................
.................,::..,;;,............................................
...............,:,::,.,;;::,..........................................
..............,:.,,,:,:::,+,..........................................
.............,:..,:..,,,..;...........................................
.............,:,,::.......:,..........................................
.............:,,,;,.......:,........................,:,,:::,..........
.............:,.,:.......,:.......;;,...............,:,:**;;,.........
.............:,,::,......,;,......;::,.................,;::.:,........
.............:,::,:,,,,,,,,::................,,,,,,,,,,;,.:.:,........
............:;.,:.+,,,,,,,,,,;::,............,,,,,,,,;:,.:,.:,........
............,+.:,.;,::::;;::,,,,,,,,,...............,:...,:,:,........
.............:.:.,:..,,....,,::,,,,,,,,,,,,.....,,,,,:,:,,:,,.........
............,:,:.,:............,,,,,,:::,,,:,,,,,,,,,...,,............
..........,,;,:,..:,..............,,,,::,,:,,,,::,,,,,....,:,.........
.......:;;;;:,:....,,,,,,,,,,:::::,,.......,,,,,,,::::::,,,:;.........
......:*+:;;,,........,,,,,,,,:,,,,,,,,,............;::::::;;;:.......
....................................,,,,,,,,,,,,,,,+::,,,,:::,........
...........................................,,,,,:,,;:,,,,.............
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,,::::,........................................
......................:++,,,,:,.......................................
.....................,+*:+**::;.......................................
....................;*;,.,,:.,::......................................
...................,S+.,.....,.*......................................
...................:*,.::..::::S,.....................................
...................;?..;:..:::,%:.....................................
...................,+,..,,,.,,,;,.....................................
....................:;..:?*,.,;,......................................
.....................:+:,,,,:;,.......................................
.....................::,:::,::........................................
..................,::,.......:;:,,,,..................................
...............,:::+.........::,,,,::,................................
.............:::,..::.......,;...:,.,;,...............................
............,;.....,;....,,:;,...;,..,;...............................
............:,..:,..,;:::::,.....;,..,;:..............................
............;,..:,...............,;,::,:,.............................
............;...:,................;*,...;,............................
...........,+:::+:................;::,...:,...........................
...........,;.,,++,..............::..:,...::..........................
............;...:,:::;;:,........::...:,...,:,........................
...........,+...;,,;.,:::,.......,;,...:,...,;,.......................
...........;:...:,.::...::,.......,::..,;,...,:.......................
..........,+....:,..;;:,.,::,,:,,,,,;;,.,;,...::......................
..........:;...,;..,:.,::::::::::::,,.::..::...;,.....................
..........,;..,:...;,..................,;..,:,..:,....................
.........,;,.,+:,::;:::,..........,:::::;;:,.:::;*:...................
.......:;:.,::;,,,....,,.,,,...:,.;:.....,;;+:;*::;:...,;;............
......,?+;:;;:,:;:::,,....,,:..,:...........,:,+...::,.,++,,..........
......,?;;:::.,,..,,::,....,,,..........,,,,,,.:,::.,;,,:::,..........
.......*++,...............,:;;::.,,,,...::,::;:,;;::,;:...............
.......,+:..................,,:;++:,:,..........:;::,::...............
........::,.,,........,,,,,,,,::+*,..............,;::;,...............
.........,:::;:,,....:+:,,,,,,,,,;;;;+;:,........,;::,................
...........,,,,,:::,.::*+:::::::,,,....,,::,,.,,,:,...................
.......................,:,,,..............,,:::,,,....................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,:::::,........................................
......................:,,...,;;.......................................
.....................,?;,..:;++:......................................
.....................;*;:,.,:,,+;,....................................
....................;;.:::,.,,..,;....................................
...................,:.,::,,,,...,;....................................
..............,....:,::;,.,::,,;::,...................................
.............:++:,:;:::,...::,.::;:,,,:+*;............................
...............,.,,,+:;:.....,;:,;,,,,,,,.............................
....................,::,:,..:+;::,....................................
......................:,,::,,,::,.....................................
...................,,::...,,:;:,......................................
................,::;:........;:,......................................
.............,::,,.,:,........,;::,...................................
............::,......:,.......,,.;:,..................................
...........,:......,.,::,...,,,.,;.:,.................................
...........:,.....,:...,::::,,..:,..:,................................
...........;,....,;,............:,.,,;:...............................
...........;.,:::+,.............:+::,.,:..............................
...........;.....:..............,;:,...,:.............................
...........;,...,;.............,:,.:,...,;,...........................
...........:,...,:............,;,...::,..,;,..........................
...........:,...,:............:,.....,:,...::,........................
...........:,...:,............;........:,...,::.......................
...........::...+,...........::.........::....::......................
...........,:...:,..,;;:,,,::+,........,.,:,...,:,....................
...........,:...,:....,,,,,,..:,.....;:*:.,::,..,;:...................
..........,,:,...:,...........,:.....+;*,:..,:::;;*:,.................
..........::,:...::............;,....,,,,,....:+;,.,:,................
..........;,.:,..,:..,...,,,,,,:::,,,,,,,,:::;;;;;;,.::...............
.........,:,,,:...;.,:::::,:;:,..,,,,::,,,,,,,::,::::.,:,.............
.........;;:,,:,..:;:,,,..:,...........,,,,,::,.....;,.,;,............
........,*,...:;,.,;;;:::::::::::::::::,,,,,,,......;,.,,;,...........
.........;,..::,:..::.,:::++::,,::::::,,,,,,,,......:::;:;:...........
.........,:,.:,,:...;,.....,,::,,.....,,,::::,.....,:+*++;............
...........::::,:...:;........,,:::,::,,,.....,,:::,,:**:.............
............,;;,::;,:+,............,::;++*;;;;;:;;;,...,..............
..............,,;;+::+,............,;;:;+:,,...,;;:,..................
.................;;;;+:,,.............;+:,,,:::;:.....................
...................,;,,,,:::::::::,:::;:,,,,,.........................
.............................,,,,,,,,.................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...........,,:;+++:...................................................
..........::,,,,:;*:,.................................................
.........::...,::::::::,..............................................
.........:;,..........,::;,...........................................
.........,+;.........,,.,+,...........................................
..........:,...,..,:,....::...........................................
..........:,...;;:,..,::.::...........................................
..........,:...**,...,::,?,...........................................
..........,*;..:;....,:,.;,...........................................
...........:*?,.,.......,;:...........................................
............:+,.::.....:+:............................................
............,;...,:::,,,+.............................................
...........,+,.....:?:,:,.............................................
..........,;,......*:.................................................
.........:;:::,,..:;*;::,.............................................
.......,:,:::;::::,.::,,,:,...........................................
.......:,....,,,:::::,..,.:;,.........................................
......,;.........,+;,...;,::;:,,.......................,,..,,,........
......:,.......,:::;::,.;:....,::,,.................,:;+;:;+++:.:.....
......;.,::,,::,,....,:::+:,.....,::,,,,,,,,,:,,,,,::,,:,,++;;:.;.....
.....,+...,,::::,,......,::;:,,....,,,,,,,,:+;:,,,,,,.....++;;:.......
.....,;........,,:::,......,::;;::,,,,,,,,,;;,::,::;:,,,,:+;+;........
......;,...........,:::,,....,,,::,,,:,:::::::,..,+;:,,,,,,,,.........
......,;..............,;;:,,..............,,,:,...,,::,...............
.......;,.............;;..,::,,::::::::::::::;::,..,;+;;:.....:.......
.......::.............:,....................,..,:::++;;;:...,+*.......
.......,:.............:,..................;:+:...,,;+++;,.,++,........
.......:+,,...........:,..................;:;;:.....,:....,:,.........
.......;::::::::,,:,::;,...................,,,,.......................
.....:;,.......,,,,,,.,+::::,,,,,,,,,,:::::::;+;::,...................
....,;,......,,,,.....,:,,,,,,,,:,,:::::::,....,.,;...................
...,;.....,:::,,,.::::,,,,,:::::::,:::;::........::...................
...;,....::,........,,,,,,,,,.....,:,...........,;....................
..,:................................+,.........,;,....................
..;,................................++:,,,::;;;:......................
..;:...........................;+...*:,::;:;+,........................
..,+;,.......................,;+:,.,;....:+;..........................
....,:::,,,,..............,;+;::,......,::,...........................
.......,,,,:::::::;;;:;;::::;;::,,,,::::,.............................
.................,,,,,,,.......,,,,,,,................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,,,,,,,........................................
......................::,,,,,;,.......................................
.....................::.....:+,.......................................
.....................:?,,:..,,::,.....................................
....................,:,:;,:,.,.,::....................................
....................;,.;:.,......;....................................
...................,;,::..,::..::+....................................
...................,;;,,..,:;..;;+,...................................
....................;;:....,,,::.;,...................................
....................,+::,,..,;+,::....................................
......................:;,::,.::::.....................................
.....................,:,..,::;::......................................
..................,:::,.....,+:,......................................
..............,,::,:;........,,;;,,...................................
.............::,....,;.........;,;;:,.................................
............::.......,;,.....,::.:,,;,................................
............;,.....:..,::,,,::,..;..,;,...............................
............;.....,;....,,:,,...,;...,:...............................
...........,;,,,,,:,.............;,,,,+,..............................
...........,;::,,;,..............:+::,;,..............................
...........,:....:,.............,;;...:,..............................
............;....:,............,;,;...:,..............................
............;....:,............;,.;...::..............................
............;,...;............,:..;...:,..............................
............:,...;............:,..;,..::...,:,........................
............:,...;...,,,.....,+...;...:,..:*S+,.......................
............::...::..,::::::::::.::..,;...;,;;,.......................
............:;...,;,...........;,;...;,.....,,........................
............;;,...,;,..........,+,..::................................
...........::,;,...,:,.........,;..::........,,,,,,,,,................
...........;..,::,...::,,,,,,,.;,.,;::::::,:,,,,,,,,,,:,..............
..........::,,..,::,..:;:,,,::::.::.......,,,,,,.......;,.............
..........:,:,..,::;:,,,::,::,,,:;,,,,,,:::,,,,,.......,;.............
..........;+...::,...,::::::;:::;:;+;::,,..............::.............
...........:,..;.........,:+;::,.....,,,::::::,......,::..............
............:,.;..............,,:::,,,,,,........,,:::,...............
.............;;;..................,,,,,:;;;;;;;;;;;;:.................
..............,::,,.....................,:+;,,,..,;;:.................
.................,:::,,,...............,;+,..,,:,::...................
.....................,,::::,,,,,,,...,,:::,:::,,,,....................
...........................,,,,,:::,:,,,..............................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
................................................,,,,,.................
.....................................,,,,,,,,::,:,,,,:::;.............
...................................,:,,,,,,,,,,,:,,:::;++.............
................................,,:,..,::;::;,......,;;,,,............
.............................,;:,,.,,:,:,:*;:,........:,,:............
...........................,;+,..,:::,.:;,;?,.........:,::............
..........................,;+,,,;?:.::,,,,:;.........,,.:.............
.........................,;:;:,;;*:::.:::,,.........,,.:,.............
.........................::,..,:.:::::;;:,,,,,,,,,,::.,,..............
........................,:.......:,,,:,,..,::,,,,..,,,:...............
.......................,::.;,....,:,,...,:::,,,,,,,,,,................
.......................::,.,:,,.......,:,,,,,,,,,.....................
.......................;,....,,.....,:,...............................
......................:;.........,:::,................................
......................*;,........,+,...,;+,...........................
.....................:+,:;;:::::::;....,,:,,..........................
...................,::...,,,::,,,,,:..................................
...............,,,,;:,:::,,........:,,,,,,,...........................
.............,:,,:;;;::,,......,,,,,,,:::::::,........................
.............:,.......,,,,,::::::,,.........,:........................
.............,:.........:::,,,::,,..........,:........................
..............,:,::::::,,,,,,.,,,,::,,,,,,,,,.........................
.....................,,,,,,,,,,,,:::,:::,,............................
......................,,..............................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...........................,,,,.......................................
........................,::::::::.....................................
........................+:....,:%,....................................
.......................,%*:..,:;;+:...................................
......................:+::;,,,...:;:..................................
.....................,+,.;:::,.....+..................................
.....................;:::+:,:::..,,;..................................
.....................;,+,:,.:;:.:;:+..................................
.....................:;::...,,,,:,,+..................................
......................+:;,,...:;+,;:..................................
.......................,+,;:.,;*;;:...................................
......................,::..:::,:::....................................
..................,,;;:,.....,+:.........:,...........................
...............,:::,,;,.......::;:.....:;+,,..........................
.............,;:,....,;,........;;;:...:;**;,.........................
............,;,.......,;,......::.;:;..,.,,.,.........................
............::......:..,:::,,::,.::.::................................
............;,....,;:....,,:,,...;,..::...............................
............;,,:::*;.............+,,::+:,.............................
...........,+..,,,+..............;*:,,.,;,............................
...........,+....,;..............;:;,...:;............................
...........,;....::............,;,.,;,...:;...........................
...........,;....;,............+,...,;:,..:;,.........................
...........,;....;............::......,;...,;:........................
...........,+...:;............;,.......,;,...:;,......................
............;...:;..,+;:,..,,;;.........,;,...,;,.....................
............;...,;...,::::::::;..........,;,...,;,....................
..........,:;,...;,...........::...........::,..,+:...................
..........::,;...::...........,;............,;;;+*?:..................
..........;,.;,..,;............;:.............+?;,.:;.................
.........,;,,::..,;.::::::::;::::::::::::::::;++;+:.,;,...............
.........*;::,;...+:,,,,,,::,,.....,,,,,,,,,,:::;;;;,,;,..............
........;*...,*:..++*;:::,:..........,,:::::::.....:;.,+:.............
........:;...;:+,.,;,:::;+*+;+++++;;;:,,,,,,,,.....:;..,+:............
.........:;.,;.;...;:..,,:;::,..,,::::,,,,,,,......,;,;;,+............
..........,;:;.;...,+.......,:;:,,....,,,,:::.....,,**+*+:............
...........,;+,;,:,:?,.........,:::;+;::,,,..,,,:::,;S%+:.............
.............,;+;?;;*;............,::;+*?++;++;+;;,..,:...............
...............,***+?,,...........,;;:;+:,....,+;:,...................
................,,;*;::::,,,,,......,*+:,,:::;;;......................
........................,,::::::::::::,,:,,,..........................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................,,,,,...........................
....................................,;:::::::,........................
...................................,;,......,;........................
...................................;;::,....;*,.......................
..................................;,.....,::::::......................
.................................::,:,....,,,::::.....................
.................................;,;,.........:;;.....................
.................................;,,...........:*,....................
................................,*,.,,,,,..,,,.,*,....................
................................:%,.,;;+:.:;++,,*,....................
.................................%;..,::,.,:+:.,+,....................
.................................+?,....,,....:;,.....................
..................................,;,..,;+;,.::,......................
...................................:*:,.:+;,;?,.......................
...............................,::::,,::::::,;:,......................
..........................,,:::;*:......,,....,:+::,,.................
.......................,::::,,..,;.............,:,,,::,...............
......................,;,..,,....::,..........,;....;,::..............
......................;,...,;.....:;:,.....,,::,....::.,;.............
.....................,:.....;,......,;:::::::,......,,..::............
.....................:,,,,::;,,........,,...........,..,,;,...........
.....................;+;;;;*;;;+,.................,::+?+++;:,.........
....................;:,..,:;;;;+;:..............,;:,;++++*,,;,........
...................::.....:;:;;+,,:,...........,;,..;;;:,,...;:.......
...............,;,.:,....,:???*,..,;,,,,,,....,;,...:;;;:.....+.......
.............,;?;.,;..,::::::,,....,;,:::,...::......,,,:;:..,;.......
.............,;:..::.,++.,:.........,;.....,;:...........:*,.::.......
.............;,..,;...:+,.::.........:;...::,...........,::,.:*.......
............::...::...;,;..:,.........::,:,............,;.;;;**.......
...........,:....;...,;.::.,:..........:;,............,;,,+;:;:.......
...........;,....:,..,:..;,.,:..........,;,..........,:..::..;,.......
..........::.....,;,.::...::,:,..........,::,.......::...::.,;........
..........;,......,;.:,....,::;............,:,.....,;....:,,;,........
.........,:........;++.......:*:.............::....::....:;;,.........
.........:,.........:;........,+:.............,:,.,;.....;:...........
.........;,..........;,........:*,.............,;,:,.....;............
.........;...........,:.........++,.............+;......::............
........,;............,;,......,;,:::,..........*:...,,::.............
........,+:............,:::::,;*,.,;:::,.....,:;+:::::,,..............
.......,:%:.......,,......,,,:;,..,;:::;;:,,.:,;:,,...................
........;%,......;;*........::....:,..,:::;;....::....................
.........:.......,+;,:,....,+.,,.,;........;,....;,...................
.................:;:,:,.....;,;++;,........,;,...,;...................
............................:::,,,..........::....:,..................
............................................::....,:..................
............................................,*;::,:,..................
.............................................,,,:;:...................
......................................................................

......................................................................
..............,,......................................................
............,::,::....................................................
...........,:,,,.,:,..................................................
...........,;,,..,.::.................................................
...........:,..,:,,,,,................................................
...........:,.,:,.,:::................................................
............,::,,..,:,................................................
...........,,::.,::::............................................,::..
.........,:,:,:,..:,,,................................,,....,,,,,,:;..
........,:..,,.,:,,:,,.......,,,,,..........,,,,,,,,,,,,::,,,,,.,,:...
........;,,,,,...,,,.:,....,:,,.,:,..,,,,,,,,,,,,,,,..,,;,....,:,,....
.......,:.,,;,.......,:...:,.;,..,:,:,,..............,:;;,,:,,:,......
.......,,..,:....,,,.:,..,,.;+....::..............,,::::...,,,........
.......,:.,:,,...,,,.:,.,:..;,....,:......,,,,,,,,,,,,................
.......,:.,;,,,.....,,:::...:,.....:...,,,,,,.........................
.......:,.,,,,,,,,,,,,,:....,:.....:,,,,...........,:,................
.......:..:,.,::,...,:,......,:....,:,............,::.................
.......:.,:...,:...::.........;,....:,..........,,,...................
.......:.:,....:,.:;.........,::,,::;,........,,,.....................
.......:.:,....,:.:,.........:.,;;:,,,,,,,,,.::.......................
.......:.:..,...:,:........,:,,,::,,...,,:;:..........................
..,,:::,,:..;:..,::.,....,::,,,.,::,,,,,,,............................
.,;;:+;,:,..,,......,,,,,,,...........................................
.....,,,..............................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
....................,:::,.............................................
..................,;+;;:+;.......,,,::................................
..................++,..,:*;,,.,::,,,::................................
..................*,,::,,,,,:::,..,...................................
................,,:+:,........,+:.,:::,,,.............................
.............,::,,::..,,:...,:::;,....,;;,............................
..........:::,,..,:.,:,:;.,::,,.,:....................................
..........;:.....,;:,.,:,,:,.:+:::....................................
.................:;,..,;,....,;,;,....................................
...............,:,.:::,,,......,::....................................
..............;;,...,:;..,:...:;,.....................................
..............,,.....,:...::,,::......................................
....................::.....,;:,.......................................
..................,;:,....,:+:,.......................................
.................:;;::::,.:;++;:...:;,................................
................::,,:,.,::,,,;:;:..;+,................................
...............,:......,.,,::,.:;:.,,,................................
...............::,.....::......,:+:...................................
...............;:,......;,.......::;..................................
...............:,:,..,:::;,.......::;,................................
...............,;.::::,..,:,......;.,:,...............................
................:,.;:.....,;,,:..;:...:::,............................
................,:..,:,....,;:..,:::....,;,...........................
.................;...,:,....,;,.;,.,:,....::,.........................
.................:,....::,...,:::....::,...,:,........................
.................:,.....,:,...,;:.....,:,....::.......................
.................:........::,.,.,::,....,:,...,:,.....................
................,:.........,::;,..,::,....,::,.,::....................
................+;;;;;;;;;;;;;:,....,::,....,::,.:::..................
...............::,,,,,,,,,,....:;,....,::.....,::.,*;,,...............
..............::...............,+;;,,...:;::::::;+;+,,::..............
.............,:................,;.,,::,..,:,.....:+....,:.............
............,;.....,,,:::,,,,..,,....,::,..::,,::,::,:,,;.............
............:,..,:::,,,,,,:::::,,,,,,,.,::,.,;;,...:;;+;,.............
............:...,,............,,,::,::::;:::..,;,....:;,..............
............;,...........................,:+,..:;..,::,...............
............,;,............................::...;,,:,.................
.............,::,,..........................::.,;::...................
...............,,::,,,,...................,,:;:+;.....................
...................,,,::::::::,,,,,,,,,:::,;+;+:......................
...........................,,,,,,::::,,:::,::,,.......................
.........................................,,...........................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.............,,:::,,..................................................
............::::,:,,:,................................................
............::,...,:::,...............................................
...........:,...,;,,::,...............................................
...........:,..,:,,.,::..........................,,,:;::..............
............:,..,,...,:,.......................:;:::;::;;.............
.............,:....,,:,::.....................,;,......:;.............
.............,:...:,,...,,..................,,;,.,::,:,,,.............
.............::,,.:,......................,,,,,..,,..,::,.............
............,;,::,::,...................,:,,,,.;,...;,:,..............
............,::,,,.,:,.......:;,.......::::;,,:;:,,,:,................
............,;,..:,..:,......+*:......:,..:...:,:;;:..................
............,;:,.,:..,:......,:,.....:,..,:...:,..::..................
............,;;:,::..:,,::..........,:....;:,,:,......................
............,::...:.,,,,,:..........:.....:,..,:......................
............:,:...:.;::::,::...,:,,,:.....,:..,:......................
...........,:.,:..,:;;::::+;,..,,,,,,......:,..:......................
..........,;,,,:,,..,,:,,,,.:,.....,:......,:..::,,...................
.........,:,....,:::,.,,:,,.,,......:....,,,;,...,,,,,,,,,,...........
.........:,.,,:;;;:::;::,:,,::,,,...:,,:,,,,,,:::,,,,,,,,,,:..........
.........:..,:,,.......,,,:,,.,;+:...:;,.........,,,,,,,,::::.........
.........,:.................,:;;++....:,.................,+*;.........
..........,,:,,,,,,,,.,.,,,::,,:;,.....,:,,,,,...,,,,,,,,,,:,.........
............,,,,,,,,,,,,,:;:,,,,.........,,::::::,:;:;;,,,,...........
......................................................................
......................................................................

......................................................................
......................................................................
.........................,,,,,........................................
.......................,:,,,,:,,......................................
.......................,:,,,,,,::.....................................
.......................,:,...,,,::....................................
.......................,,,,..,;,;,....................................
.......................,::,...,,;,....................................
........................,;,....::.....................................
.................,,,::,:::..,:,:......................................
..............,,::,,..,::...,;:,::,,,................,,,..............
............,,:::,...,:.,:,,,:.,::,,,,,,,,,,,,::,,,,,:;:..............
..........,::,..,:;;::....,,,..:;:,,,,,,,,,,,;+,,,,,.,,,++;;..........
.........::,,,:;;::;::,,,,.....:,.,,,,,,,:::,;:,,,,,,,,:;;;:..........
.........::,,,...,,,,,,,++:.,,::...................,,,,;;,,...........
...........,,,,:,,,:::,,;+:.,;:............,............,.............
...................:,,,,,,...:............;+..........................
...................:,.,,....,;...........,;;,.........................
...................;,,,::,,::;........................................
..................:,.......:.:,.......................................
.................:,.,,,,,,,:,+:,,,,,,,::::,,,,........................
................,::::,,,,,:,::,,,,,,,:,,,,..,:........................
................:,:,............,::,.......,:,........................
...............,:..........:,......,:,,,,,::,.........................
................,:,,,,,,:;:;::::,...;:::;;,...........................
..................,,,,,,,::::,,::,,,:,,,,.............................
......................................................................

4) In Easy Pose, sit with a straight spine. Extend the arms straïght in front of you at a slight angle outwards, parallel to the ground, with the palms facing up. Alternately, make fists of the hands and pull them into the shoulder area. Pull hard enough to make the body shake and move rapidly. Continue for 1-2 minutes.

This exercise works on opening up the arteries.

......................................................................
...................,,,,...............................................
.................::::::;;,............................................
................::..,,,,,::...........................................
................;....,:;;:+:::::,.....................................
................;..,:;;,,.....,;;:....................................
................:;+:......,:,:,..::...................................
.................;:.......;+,.....,;..................................
.................;,.....,:;....,,,.;,.................................
.................;....,:++,....,;+,;..................................
.................;....;;:,.....,;;.;:.................................
.................::,..:;,,..........;,................................
..................:;;;.,:,.........::,................................
....................,+,...........:;..................................
...................,,;.......,,,,,:;..................................
..................::;::,,...,:,::::,..................................
................,:,..,+:::..*;:,......................................
...............,:,.::::::;:,;:,;,.....................................
..............,:..::.....:;..;.;,.....................................
.............,:..::......,;..:,;,.....................................
.............:...:........+;,::;,.....................................
............,;..,;.......,;,::,;,.....................................
.............;,..;.......::....::.....................................
.............::..:,......;,....,;.....................................
.............:,..:,.....,:......::....................................
.............;,..:,.....;,......,;....................................
.............;...:,....,:.......;,....................................
............,:...:.....:,.....,;,.....................................
............:,..,:....,:.....,;,......................................
............;...:,....::.....::.......................................
...........,;...;.....:,.....;,.......................................
...........,+:..;....,:...,,,+,.......................................
...........:+;:;:....::::::,:+,........,:,............................
..........,;:,;:.....::,.....,:,.......*+:............................
..........;,.,:......:,........;,......:;::...........................
.........,;..:,.....,:.........,::,.......,...........................
.........::..:,.....:,.,,::::,..,,::,.................................
.........;,..::....,:,::,,..,::,::.,:::,,,,...........................
.........;...,:....:,.........,;;,.....,,,:::,,,......................
.........;,..,:...,:............,::,.........,,:::,,..................
.........;:..,:..,;...............,,:::,,........,,,::,...............
..........;:.::..:,...................,,::,..........,;,..............
...........:;+,.,;.......................,:::,,.......,;..............
............:;..,:..........................,,:::,,...,:..............
...........:;,..,;:,,...........................,,::,.................
...........+:;..,;,,::,,...........................,::................
...........;:;:..:,...,,::,,,.......................,;................
..........:+;:;:.::.......,,::::,,,,................:,................
..........:++;::,;,............,,::::,,,,..........::.................
............,::::,................,::,,::::,,,,,,,:,..................
.....................................,,,,,,,,,:,:,....................
......................................................................

5) Sit in Easy Pose. Place the flat part of your fist on the floor next to your hips. Keeping the back straight and the heels on the floor, lift the body up and then drop it down (1-2 times every second). Continue for 4 minutes.

This exercise builds up the shoulder muscles so that the lower torso is able to relax. It gives the shoulders a workout they never get in day-to-day life

......................................................................
......................................................................
......................................................................
.............,::::,,,,................................................
............::,:::,,,,,,..............................................
............:::,,,:,:+++;,............................................
.............;::,,..,:::;:,....,,,....................................
.............,;:..,,,:..,::::::::,:,,.................................
..............:+,,,::,,,.:,.,.;..,,,:,,...............................
...............,,:;::::;,:,..,;..,:..,::,.............................
...................,,:+::,.,,:,...,:,..;::............................
....................,:,,,,,,,.......,:+:.,:,,.........................
...............++:.,:,................,;:,.,:,........................
...............::,.:,...,........,::,..,::,..,:,......................
...................:,...::,,,,,,,.......,:::..,::,....................
...................;:::;:,:::::;;,.......;,,:,..,:,...................
..................,;,..:....,++::,,,,::::,,,.,::,.::..................
................,::;;:,;,,,:;,::,,,,......,:;,,,::,:+:,...............
................;+*;,:,,,:::,,,,,,....,,:::,,,,:::*?::::,.............
................:+*;,....:;;::::;;:,,,::,,,,,:,::;;;::;;+,............
.................;+,:.........,;+:::,,,,,,,,,,.....,,,:+*,............
..................,::;,..........,,,,:;;,..............;,.............
....................,,:::,,,,.........,+:::,,,,,,,,:+;:,..............
.........................,,,::::::::::;;:::::::++,:::,................
....................................,,..,,,::;::,.....................
......................................................................
......................................................................

6) Remain sitting in Easy Pose. Place the hands on the knees. Begin bending left to right from the waist. Bend completely to each side, adding a little distance with each bend (one complete cycle takes 2-3 seconds) for 5-6 minutes

This exercise aids in digestion.

Page 33

......................................................................
......................................................................
......................................................................
......................................................................
.................................,,,,,................................
...............................,:::::::,..............................
..............................,+::....,;..............................
............................,::;+:,,,,,;,.............................
...........................::,...,::::,.::............................
...............,::::,,,,...+.............;............................
...............;:,,,,,,++::;::::;;,,.....;,...........................
..............:::.....,+,..,,;*+*++:::,,,;......,,,,,,................
.............,;.::,,,::?;:::.;?*+++:.,,;:;:::::::::::::::,............
.............,:..,,,,;,:,,,,;;****+...,,,........,,::,..,;:...........
.............,:..:::;;,,....;;:;;+;,:::;;::::;;:::,,,...::,...........
.............,;,,;,,,:,::;::;,..,*;:,,,;,,,;;:,,......,:,.............
..............,;+,......::,,.....,,:::;:::,;,.......,::,..............
...............++.......::.,,...,::,......,;....,,:::,................
...............:;.......,:.;,,,::,........;,,::::,,...................
................;,.......::::::,.........,+::,,.......................
................,;........,............,::,...........................
.................;...................,:;:.............................
.................;................,::,.:,.............................
.................;,............,,::,,:.;,.............................
.................::..........,::,..::,.;..............................
.................,;..........,,..,::...;.......,,.....................
..................;,...........,:;:...,;.......;:.....................
..................:;.........,::::,.:::........;:,....................
..................+;.......:;,,:,.,;;..........:,:,...................
.................,?....,,:::,::,.:;::.................................
.................++::::::,.,;:.,;:,;,.................................
................:?;:,,....:::::;:,;,..................................
...............,+;,...,,;+;++++::;+...................................
...............:*:::::::,,::,,,,,::...................................
...............;:,,,.............;,...................................
..............,:.............,,.::.........,,,,::::::::,..............
.............,;,...........,::,,++:::::::::::,,,.....,,::,............
............,;,.........,:::,.,;,,...........,,:::......,;............
...........,;,......,,;++;::::+:,,,,,.......::,,........,:............
...........;,....,:;;;:,,......,,,,::::::::::,,,,,,,,,,::.............
..........:,..,::;;:,..................,,,,,,,::,:,,,,:;;,............
..........;.,;::::,.....................................::............
..........:::,.:,........................................;............
...........;:,..........................................::............
............,::::::,,,................................,::.............
.................,,::::::::,,,................,,,,,,::,,..............
........................,,,:::::::::::::;;;:;:;:,,,,,.................
.....................................,..,::::,:.......................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.................,,::,,...............................................
.................:,,;::::,............................................
.................+:..::::;,...........................................
................,:.,,.,:,+,...........................................
.................:,:,.,:,+:...........................................
..................:::.,,;;,...........................................
.................,::..,;;,............................................
...............,:,::,.,;;::,..........................................
..............,:.,,,:,:::,+,..........................................
.............,:..,:..,,,..;...........................................
.............,:,,::.......:,..........................................
.............:,,,;,.......:,........................,:,,:::,..........
.............:,.,:.......,:.......;;,...............,:,:**;;,.........
.............:,,::,......,;,......;::,.................,;::.:,........
.............:,::,:,,,,,,,,::................,,,,,,,,,,;,.:.:,........
............:;.,:.+,,,,,,,,,,;::,............,,,,,,,,;:,.:,.:,........
............,+.:,.;,::::;;::,,,,,,,,,...............,:...,:,:,........
.............:.:.,:..,,....,,::,,,,,,,,,,,,.....,,,,,:,:,,:,,.........
............,:,:.,:............,,,,,,:::,,,:,,,,,,,,,...,,............
..........,,;,:,..:,..............,,,,::,,:,,,,::,,,,,....,:,.........
.......:;;;;:,:....,,,,,,,,,,:::::,,.......,,,,,,,::::::,,,:;.........
......:*+:;;,,........,,,,,,,,:,,,,,,,,,............;::::::;;;:.......
....................................,,,,,,,,,,,,,,,+::,,,,:::,........
...........................................,,,,,:,,;:,,,,.............
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,,::::,........................................
......................:++,,,,:,.......................................
.....................,+*:+**::;.......................................
....................;*;,.,,:.,::......................................
...................,S+.,.....,.*......................................
...................:*,.::..::::S,.....................................
...................;?..;:..:::,%:.....................................
...................,+,..,,,.,,,;,.....................................
....................:;..:?*,.,;,......................................
.....................:+:,,,,:;,.......................................
.....................::,:::,::........................................
..................,::,.......:;:,,,,..................................
...............,:::+.........::,,,,::,................................
.............:::,..::.......,;...:,.,;,...............................
............,;.....,;....,,:;,...;,..,;...............................
............:,..:,..,;:::::,.....;,..,;:..............................
............;,..:,...............,;,::,:,.............................
............;...:,................;*,...;,............................
...........,+:::+:................;::,...:,...........................
...........,;.,,++,..............::..:,...::..........................
............;...:,:::;;:,........::...:,...,:,........................
...........,+...;,,;.,:::,.......,;,...:,...,;,.......................
...........;:...:,.::...::,.......,::..,;,...,:.......................
..........,+....:,..;;:,.,::,,:,,,,,;;,.,;,...::......................
..........:;...,;..,:.,::::::::::::,,.::..::...;,.....................
..........,;..,:...;,..................,;..,:,..:,....................
.........,;,.,+:,::;:::,..........,:::::;;:,.:::;*:...................
.......:;:.,::;,,,....,,.,,,...:,.;:.....,;;+:;*::;:...,;;............
......,?+;:;;:,:;:::,,....,,:..,:...........,:,+...::,.,++,,..........
......,?;;:::.,,..,,::,....,,,..........,,,,,,.:,::.,;,,:::,..........
.......*++,...............,:;;::.,,,,...::,::;:,;;::,;:...............
.......,+:..................,,:;++:,:,..........:;::,::...............
........::,.,,........,,,,,,,,::+*,..............,;::;,...............
.........,:::;:,,....:+:,,,,,,,,,;;;;+;:,........,;::,................
...........,,,,,:::,.::*+:::::::,,,....,,::,,.,,,:,...................
.......................,:,,,..............,,:::,,,....................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,:::::,........................................
......................:,,...,;;.......................................
.....................,?;,..:;++:......................................
.....................;*;:,.,:,,+;,....................................
....................;;.:::,.,,..,;....................................
...................,:.,::,,,,...,;....................................
..............,....:,::;,.,::,,;::,...................................
.............:++:,:;:::,...::,.::;:,,,:+*;............................
...............,.,,,+:;:.....,;:,;,,,,,,,.............................
....................,::,:,..:+;::,....................................
......................:,,::,,,::,.....................................
...................,,::...,,:;:,......................................
................,::;:........;:,......................................
.............,::,,.,:,........,;::,...................................
............::,......:,.......,,.;:,..................................
...........,:......,.,::,...,,,.,;.:,.................................
...........:,.....,:...,::::,,..:,..:,................................
...........;,....,;,............:,.,,;:...............................
...........;.,:::+,.............:+::,.,:..............................
...........;.....:..............,;:,...,:.............................
...........;,...,;.............,:,.:,...,;,...........................
...........:,...,:............,;,...::,..,;,..........................
...........:,...,:............:,.....,:,...::,........................
...........:,...:,............;........:,...,::.......................
...........::...+,...........::.........::....::......................
...........,:...:,..,;;:,,,::+,........,.,:,...,:,....................
...........,:...,:....,,,,,,..:,.....;:*:.,::,..,;:...................
..........,,:,...:,...........,:.....+;*,:..,:::;;*:,.................
..........::,:...::............;,....,,,,,....:+;,.,:,................
..........;,.:,..,:..,...,,,,,,:::,,,,,,,,:::;;;;;;,.::...............
.........,:,,,:...;.,:::::,:;:,..,,,,::,,,,,,,::,::::.,:,.............
.........;;:,,:,..:;:,,,..:,...........,,,,,::,.....;,.,;,............
........,*,...:;,.,;;;:::::::::::::::::,,,,,,,......;,.,,;,...........
.........;,..::,:..::.,:::++::,,::::::,,,,,,,,......:::;:;:...........
.........,:,.:,,:...;,.....,,::,,.....,,,::::,.....,:+*++;............
...........::::,:...:;........,,:::,::,,,.....,,:::,,:**:.............
............,;;,::;,:+,............,::;++*;;;;;:;;;,...,..............
..............,,;;+::+,............,;;:;+:,,...,;;:,..................
.................;;;;+:,,.............;+:,,,:::;:.....................
...................,;,,,,:::::::::,:::;:,,,,,.........................
.............................,,,,,,,,.................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...........,,:;+++:...................................................
..........::,,,,:;*:,.................................................
.........::...,::::::::,..............................................
.........:;,..........,::;,...........................................
.........,+;.........,,.,+,...........................................
..........:,...,..,:,....::...........................................
..........:,...;;:,..,::.::...........................................
..........,:...**,...,::,?,...........................................
..........,*;..:;....,:,.;,...........................................
...........:*?,.,.......,;:...........................................
............:+,.::.....:+:............................................
............,;...,:::,,,+.............................................
...........,+,.....:?:,:,.............................................
..........,;,......*:.................................................
.........:;:::,,..:;*;::,.............................................
.......,:,:::;::::,.::,,,:,...........................................
.......:,....,,,:::::,..,.:;,.........................................
......,;.........,+;,...;,::;:,,.......................,,..,,,........
......:,.......,:::;::,.;:....,::,,.................,:;+;:;+++:.:.....
......;.,::,,::,,....,:::+:,.....,::,,,,,,,,,:,,,,,::,,:,,++;;:.;.....
.....,+...,,::::,,......,::;:,,....,,,,,,,,:+;:,,,,,,.....++;;:.......
.....,;........,,:::,......,::;;::,,,,,,,,,;;,::,::;:,,,,:+;+;........
......;,...........,:::,,....,,,::,,,:,:::::::,..,+;:,,,,,,,,.........
......,;..............,;;:,,..............,,,:,...,,::,...............
.......;,.............;;..,::,,::::::::::::::;::,..,;+;;:.....:.......
.......::.............:,....................,..,:::++;;;:...,+*.......
.......,:.............:,..................;:+:...,,;+++;,.,++,........
.......:+,,...........:,..................;:;;:.....,:....,:,.........
.......;::::::::,,:,::;,...................,,,,.......................
.....:;,.......,,,,,,.,+::::,,,,,,,,,,:::::::;+;::,...................
....,;,......,,,,.....,:,,,,,,,,:,,:::::::,....,.,;...................
...,;.....,:::,,,.::::,,,,,:::::::,:::;::........::...................
...;,....::,........,,,,,,,,,.....,:,...........,;....................
..,:................................+,.........,;,....................
..;,................................++:,,,::;;;:......................
..;:...........................;+...*:,::;:;+,........................
..,+;,.......................,;+:,.,;....:+;..........................
....,:::,,,,..............,;+;::,......,::,...........................
.......,,,,:::::::;;;:;;::::;;::,,,,::::,.............................
.................,,,,,,,.......,,,,,,,................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,,,,,,,........................................
......................::,,,,,;,.......................................
.....................::.....:+,.......................................
.....................:?,,:..,,::,.....................................
....................,:,:;,:,.,.,::....................................
....................;,.;:.,......;....................................
...................,;,::..,::..::+....................................
...................,;;,,..,:;..;;+,...................................
....................;;:....,,,::.;,...................................
....................,+::,,..,;+,::....................................
......................:;,::,.::::.....................................
.....................,:,..,::;::......................................
..................,:::,.....,+:,......................................
..............,,::,:;........,,;;,,...................................
.............::,....,;.........;,;;:,.................................
............::.......,;,.....,::.:,,;,................................
............;,.....:..,::,,,::,..;..,;,...............................
............;.....,;....,,:,,...,;...,:...............................
...........,;,,,,,:,.............;,,,,+,..............................
...........,;::,,;,..............:+::,;,..............................
...........,:....:,.............,;;...:,..............................
............;....:,............,;,;...:,..............................
............;....:,............;,.;...::..............................
............;,...;............,:..;...:,..............................
............:,...;............:,..;,..::...,:,........................
............:,...;...,,,.....,+...;...:,..:*S+,.......................
............::...::..,::::::::::.::..,;...;,;;,.......................
............:;...,;,...........;,;...;,.....,,........................
............;;,...,;,..........,+,..::................................
...........::,;,...,:,.........,;..::........,,,,,,,,,................
...........;..,::,...::,,,,,,,.;,.,;::::::,:,,,,,,,,,,:,..............
..........::,,..,::,..:;:,,,::::.::.......,,,,,,.......;,.............
..........:,:,..,::;:,,,::,::,,,:;,,,,,,:::,,,,,.......,;.............
..........;+...::,...,::::::;:::;:;+;::,,..............::.............
...........:,..;.........,:+;::,.....,,,::::::,......,::..............
............:,.;..............,,:::,,,,,,........,,:::,...............
.............;;;..................,,,,,:;;;;;;;;;;;;:.................
..............,::,,.....................,:+;,,,..,;;:.................
.................,:::,,,...............,;+,..,,:,::...................
.....................,,::::,,,,,,,...,,:::,:::,,,,....................
...........................,,,,,:::,:,,,..............................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
................................................,,,,,.................
.....................................,,,,,,,,::,:,,,,:::;.............
...................................,:,,,,,,,,,,,:,,:::;++.............
................................,,:,..,::;::;,......,;;,,,............
.............................,;:,,.,,:,:,:*;:,........:,,:............
...........................,;+,..,:::,.:;,;?,.........:,::............
..........................,;+,,,;?:.::,,,,:;.........,,.:.............
.........................,;:;:,;;*:::.:::,,.........,,.:,.............
.........................::,..,:.:::::;;:,,,,,,,,,,::.,,..............
........................,:.......:,,,:,,..,::,,,,..,,,:...............
.......................,::.;,....,:,,...,:::,,,,,,,,,,................
.......................::,.,:,,.......,:,,,,,,,,,.....................
.......................;,....,,.....,:,...............................
......................:;.........,:::,................................
......................*;,........,+,...,;+,...........................
.....................:+,:;;:::::::;....,,:,,..........................
...................,::...,,,::,,,,,:..................................
...............,,,,;:,:::,,........:,,,,,,,...........................
.............,:,,:;;;::,,......,,,,,,,:::::::,........................
.............:,.......,,,,,::::::,,.........,:........................
.............,:.........:::,,,::,,..........,:........................
..............,:,::::::,,,,,,.,,,,::,,,,,,,,,.........................
.....................,,,,,,,,,,,,:::,:::,,............................
......................,,..............................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...........................,,,,.......................................
........................,::::::::.....................................
........................+:....,:%,....................................
.......................,%*:..,:;;+:...................................
......................:+::;,,,...:;:..................................
.....................,+,.;:::,.....+..................................
.....................;:::+:,:::..,,;..................................
.....................;,+,:,.:;:.:;:+..................................
.....................:;::...,,,,:,,+..................................
......................+:;,,...:;+,;:..................................
.......................,+,;:.,;*;;:...................................
......................,::..:::,:::....................................
..................,,;;:,.....,+:.........:,...........................
...............,:::,,;,.......::;:.....:;+,,..........................
.............,;:,....,;,........;;;:...:;**;,.........................
............,;,.......,;,......::.;:;..,.,,.,.........................
............::......:..,:::,,::,.::.::................................
............;,....,;:....,,:,,...;,..::...............................
............;,,:::*;.............+,,::+:,.............................
...........,+..,,,+..............;*:,,.,;,............................
...........,+....,;..............;:;,...:;............................
...........,;....::............,;,.,;,...:;...........................
...........,;....;,............+,...,;:,..:;,.........................
...........,;....;............::......,;...,;:........................
...........,+...:;............;,.......,;,...:;,......................
............;...:;..,+;:,..,,;;.........,;,...,;,.....................
............;...,;...,::::::::;..........,;,...,;,....................
..........,:;,...;,...........::...........::,..,+:...................
..........::,;...::...........,;............,;;;+*?:..................
..........;,.;,..,;............;:.............+?;,.:;.................
.........,;,,::..,;.::::::::;::::::::::::::::;++;+:.,;,...............
.........*;::,;...+:,,,,,,::,,.....,,,,,,,,,,:::;;;;,,;,..............
........;*...,*:..++*;:::,:..........,,:::::::.....:;.,+:.............
........:;...;:+,.,;,:::;+*+;+++++;;;:,,,,,,,,.....:;..,+:............
.........:;.,;.;...;:..,,:;::,..,,::::,,,,,,,......,;,;;,+............
..........,;:;.;...,+.......,:;:,,....,,,,:::.....,,**+*+:............
...........,;+,;,:,:?,.........,:::;+;::,,,..,,,:::,;S%+:.............
.............,;+;?;;*;............,::;+*?++;++;+;;,..,:...............
...............,***+?,,...........,;;:;+:,....,+;:,...................
................,,;*;::::,,,,,......,*+:,,:::;;;......................
........................,,::::::::::::,,:,,,..........................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................,,,,,...........................
....................................,;:::::::,........................
...................................,;,......,;........................
...................................;;::,....;*,.......................
..................................;,.....,::::::......................
.................................::,:,....,,,::::.....................
.................................;,;,.........:;;.....................
.................................;,,...........:*,....................
................................,*,.,,,,,..,,,.,*,....................
................................:%,.,;;+:.:;++,,*,....................
.................................%;..,::,.,:+:.,+,....................
.................................+?,....,,....:;,.....................
..................................,;,..,;+;,.::,......................
...................................:*:,.:+;,;?,.......................
...............................,::::,,::::::,;:,......................
..........................,,:::;*:......,,....,:+::,,.................
.......................,::::,,..,;.............,:,,,::,...............
......................,;,..,,....::,..........,;....;,::..............
......................;,...,;.....:;:,.....,,::,....::.,;.............
.....................,:.....;,......,;:::::::,......,,..::............
.....................:,,,,::;,,........,,...........,..,,;,...........
.....................;+;;;;*;;;+,.................,::+?+++;:,.........
....................;:,..,:;;;;+;:..............,;:,;++++*,,;,........
...................::.....:;:;;+,,:,...........,;,..;;;:,,...;:.......
...............,;,.:,....,:???*,..,;,,,,,,....,;,...:;;;:.....+.......
.............,;?;.,;..,::::::,,....,;,:::,...::......,,,:;:..,;.......
.............,;:..::.,++.,:.........,;.....,;:...........:*,.::.......
.............;,..,;...:+,.::.........:;...::,...........,::,.:*.......
............::...::...;,;..:,.........::,:,............,;.;;;**.......
...........,:....;...,;.::.,:..........:;,............,;,,+;:;:.......
...........;,....:,..,:..;,.,:..........,;,..........,:..::..;,.......
..........::.....,;,.::...::,:,..........,::,.......::...::.,;........
..........;,......,;.:,....,::;............,:,.....,;....:,,;,........
.........,:........;++.......:*:.............::....::....:;;,.........
.........:,.........:;........,+:.............,:,.,;.....;:...........
.........;,..........;,........:*,.............,;,:,.....;............
.........;...........,:.........++,.............+;......::............
........,;............,;,......,;,:::,..........*:...,,::.............
........,+:............,:::::,;*,.,;:::,.....,:;+:::::,,..............
.......,:%:.......,,......,,,:;,..,;:::;;:,,.:,;:,,...................
........;%,......;;*........::....:,..,:::;;....::....................
.........:.......,+;,:,....,+.,,.,;........;,....;,...................
.................:;:,:,.....;,;++;,........,;,...,;...................
............................:::,,,..........::....:,..................
............................................::....,:..................
............................................,*;::,:,..................
.............................................,,,:;:...................
......................................................................

......................................................................
..............,,......................................................
............,::,::....................................................
...........,:,,,.,:,..................................................
...........,;,,..,.::.................................................
...........:,..,:,,,,,................................................
...........:,.,:,.,:::................................................
............,::,,..,:,................................................
...........,,::.,::::............................................,::..
.........,:,:,:,..:,,,................................,,....,,,,,,:;..
........,:..,,.,:,,:,,.......,,,,,..........,,,,,,,,,,,,::,,,,,.,,:...
........;,,,,,...,,,.:,....,:,,.,:,..,,,,,,,,,,,,,,,..,,;,....,:,,....
.......,:.,,;,.......,:...:,.;,..,:,:,,..............,:;;,,:,,:,......
.......,,..,:....,,,.:,..,,.;+....::..............,,::::...,,,........
.......,:.,:,,...,,,.:,.,:..;,....,:......,,,,,,,,,,,,................
.......,:.,;,,,.....,,:::...:,.....:...,,,,,,.........................
.......:,.,,,,,,,,,,,,,:....,:.....:,,,,...........,:,................
.......:..:,.,::,...,:,......,:....,:,............,::.................
.......:.,:...,:...::.........;,....:,..........,,,...................
.......:.:,....:,.:;.........,::,,::;,........,,,.....................
.......:.:,....,:.:,.........:.,;;:,,,,,,,,,.::.......................
.......:.:..,...:,:........,:,,,::,,...,,:;:..........................
..,,:::,,:..;:..,::.,....,::,,,.,::,,,,,,,............................
.,;;:+;,:,..,,......,,,,,,,...........................................
.....,,,..............................................................
......................................................................
......................................................................

......................................................................
......................................................................
.........................,,,,,........................................
.......................,:,,,,:,,......................................
.......................,:,,,,,,::.....................................
.......................,:,...,,,::....................................
.......................,,,,..,;,;,....................................
.......................,::,...,,;,....................................
........................,;,....::.....................................
.................,,,::,:::..,:,:......................................
..............,,::,,..,::...,;:,::,,,................,,,..............
............,,:::,...,:.,:,,,:.,::,,,,,,,,,,,,::,,,,,:;:..............
..........,::,..,:;;::....,,,..:;:,,,,,,,,,,,;+,,,,,.,,,++;;..........
.........::,,,:;;::;::,,,,.....:,.,,,,,,,:::,;:,,,,,,,,:;;;:..........
.........::,,,...,,,,,,,++:.,,::...................,,,,;;,,...........
...........,,,,:,,,:::,,;+:.,;:............,............,.............
...................:,,,,,,...:............;+..........................
...................:,.,,....,;...........,;;,.........................
...................;,,,::,,::;........................................
..................:,.......:.:,.......................................
.................:,.,,,,,,,:,+:,,,,,,,::::,,,,........................
................,::::,,,,,:,::,,,,,,,:,,,,..,:........................
................:,:,............,::,.......,:,........................
...............,:..........:,......,:,,,,,::,.........................
................,:,,,,,,:;:;::::,...;:::;;,...........................
..................,,,,,,,::::,,::,,,:,,,,.............................
......................................................................

......................................................................
...................,,,,...............................................
.................::::::;;,............................................
................::..,,,,,::...........................................
................;....,:;;:+:::::,.....................................
................;..,:;;,,.....,;;:....................................
................:;+:......,:,:,..::...................................
.................;:.......;+,.....,;..................................
.................;,.....,:;....,,,.;,.................................
.................;....,:++,....,;+,;..................................
.................;....;;:,.....,;;.;:.................................
.................::,..:;,,..........;,................................
..................:;;;.,:,.........::,................................
....................,+,...........:;..................................
...................,,;.......,,,,,:;..................................
..................::;::,,...,:,::::,..................................
................,:,..,+:::..*;:,......................................
...............,:,.::::::;:,;:,;,.....................................
..............,:..::.....:;..;.;,.....................................
.............,:..::......,;..:,;,.....................................
.............:...:........+;,::;,.....................................
............,;..,;.......,;,::,;,.....................................
.............;,..;.......::....::.....................................
.............::..:,......;,....,;.....................................
.............:,..:,.....,:......::....................................
.............;,..:,.....;,......,;....................................
.............;...:,....,:.......;,....................................
............,:...:.....:,.....,;,.....................................
............:,..,:....,:.....,;,......................................
............;...:,....::.....::.......................................
...........,;...;.....:,.....;,.......................................
...........,+:..;....,:...,,,+,.......................................
...........:+;:;:....::::::,:+,........,:,............................
..........,;:,;:.....::,.....,:,.......*+:............................
..........;,.,:......:,........;,......:;::...........................
.........,;..:,.....,:.........,::,.......,...........................
.........::..:,.....:,.,,::::,..,,::,.................................
.........;,..::....,:,::,,..,::,::.,:::,,,,...........................
.........;...,:....:,.........,;;,.....,,,:::,,,......................
.........;,..,:...,:............,::,.........,,:::,,..................
.........;:..,:..,;...............,,:::,,........,,,::,...............
..........;:.::..:,...................,,::,..........,;,..............
...........:;+,.,;.......................,:::,,.......,;..............
............:;..,:..........................,,:::,,...,:..............
...........:;,..,;:,,...........................,,::,.................
...........+:;..,;,,::,,...........................,::................
...........;:;:..:,...,,::,,,.......................,;................
..........:+;:;:.::.......,,::::,,,,................:,................
..........:++;::,;,............,,::::,,,,..........::.................
............,::::,................,::,,::::,,,,,,,:,..................
.....................................,,,,,,,,,:,:,....................
......................................................................

......................................................................
......................................................................
......................................................................
.............,::::,,,,................................................
............::,:::,,,,,,..............................................
............:::,,,:,:+++;,............................................
.............;::,,..,:::;:,....,,,....................................
.............,;:..,,,:..,::::::::,:,,.................................
..............:+,,,::,,,.:,.,.;..,,,:,,...............................
...............,,:;::::;,:,..,;..,:..,::,.............................
...................,,:+::,.,,:,...,:,..;::............................
....................,:,,,,,,,.......,:+:.,:,,.........................
...............++:.,:,................,;:,.,:,........................
...............::,.:,...,........,::,..,::,..,:,......................
...................:,...::,,,,,,,.......,:::..,::,....................
...................;:::;:,:::::;;,.......;,,:,..,:,...................
..................,;,..:....,++::,,,,::::,,,.,::,.::..................
................,::;;:,;,,,:;,::,,,,......,:;,,,::,:+:,...............
................;+*;,:,,,:::,,,,,,....,,:::,,,,:::*?::::,.............
................:+*;,....:;;::::;;:,,,::,,,,,:,::;;;::;;+,............
.................;+,:.........,;+:::,,,,,,,,,,.....,,,:+*,............
..................,::;,..........,,,,:;;,..............;,.............
....................,,:::,,,,.........,+:::,,,,,,,,:+;:,..............
.........................,,,::::::::::;;:::::::++,:::,................
....................................,,..,,,::;::,.....................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
....................,:::,.............................................
..................,;+;;:+;.......,,,::................................
..................++,..,:*;,,.,::,,,::................................
..................*,,::,,,,,:::,..,...................................
................,,:+:,........,+:.,:::,,,.............................
.............,::,,::..,,:...,:::;,....,;;,............................
..........:::,,..,:.,:,:;.,::,,.,:....................................
..........;:.....,;:,.,:,,:,.:+:::....................................
.................:;,..,;,....,;,;,....................................
...............,:,.:::,,,......,::....................................
..............;;,...,:;..,:...:;,.....................................
..............,,.....,:...::,,::......................................
....................::.....,;:,.......................................
..................,;:,....,:+:,.......................................
.................:;;::::,.:;++;:...:;,................................
................::,,:,.,::,,,;:;:..;+,................................
...............,:......,.,,::,.:;:.,,,................................
...............::,.....::......,:+:...................................
...............;:,......;,.......::;..................................
...............:,:,..,:::;,.......::;,................................
...............,;.::::,..,:,......;.,:,...............................
................:,.;:.....,;,,:..;:...:::,............................
................,:..,:,....,;:..,:::....,;,...........................
.................;...,:,....,;,.;,.,:,....::,.........................
.................:,....::,...,:::....::,...,:,........................
.................:,.....,:,...,;:.....,:,....::.......................
.................:........::,.,.,::,....,:,...,:,.....................
................,:.........,::;,..,::,....,::,.,::....................
................+;;;;;;;;;;;;;:,....,::,....,::,.:::..................
...............::,,,,,,,,,,....:;,....,::.....,::.,*;,,...............
..............::...............,+;;,,...:;::::::;+;+,,::..............
.............,:................,;.,,::,..,:,.....:+....,:.............
............,;.....,,,:::,,,,..,,....,::,..::,,::,::,:,,;.............
............:,..,:::,,,,,,:::::,,,,,,,.,::,.,;;,...:;;+;,.............
............:...,,............,,,::,::::;:::..,;,....:;,..............
............;,...........................,:+,..:;..,::,...............
............,;,............................::...;,,:,.................
.............,::,,..........................::.,;::...................
...............,,::,,,,...................,,:;:+;.....................
...................,,,::::::::,,,,,,,,,:::,;+;+:......................
...........................,,,,,,::::,,:::,::,,.......................
.........................................,,...........................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

7) In Easy Pose sit with a straight spine and place the hands on the knees. Bend your head forward, back, and left. right. returning to the center after each bend. Silently chant Sa as you bend forward. Ta to the back, Na to the left, and Ma to the right. Continue rhythmically, coordinating the movement with the mantra for 2-3 minutes.

This exercise strengthens the neck.

......................................................................
.............,,:::,,..................................................
............::::,:,,:,................................................
............::,...,:::,...............................................
...........:,...,;,,::,...............................................
...........:,..,:,,.,::..........................,,,:;::..............
............:,..,,...,:,.......................:;:::;::;;.............
.............,:....,,:,::.....................,;,......:;.............
.............,:...:,,...,,..................,,;,.,::,:,,,.............
.............::,,.:,......................,,,,,..,,..,::,.............
............,;,::,::,...................,:,,,,.;,...;,:,..............
............,::,,,.,:,.......:;,.......::::;,,:;:,,,:,................
............,;,..:,..:,......+*:......:,..:...:,:;;:..................
............,;:,.,:..,:......,:,.....:,..,:...:,..::..................
............,;;:,::..:,,::..........,:....;:,,:,......................
............,::...:.,,,,,:..........:.....:,..,:......................
............:,:...:.;::::,::...,:,,,:.....,:..,:......................
...........,:.,:..,:;;::::+;,..,,,,,,......:,..:......................
..........,;,,,:,,..,,:,,,,.:,.....,:......,:..::,,...................
.........,:,....,:::,.,,:,,.,,......:....,,,;,...,,,,,,,,,,...........
.........:,.,,:;;;:::;::,:,,::,,,...:,,:,,,,,,:::,,,,,,,,,,:..........
.........:..,:,,.......,,,:,,.,;+:...:;,.........,,,,,,,,::::.........
.........,:.................,:;;++....:,.................,+*;.........
..........,,:,,,,,,,,.,.,,,::,,:;,.....,:,,,,,...,,,,,,,,,,:,.........
............,,,,,,,,,,,,,:;:,,,,.........,,::::::,:;:;;,,,,...........
......................................................................
......................................................................

8) Lion Lick: Sit in Easy Pose. Place the hands on the knees and begin flexing your spine forwards and backward. When the spine is flexed back. draw the chin to the chest and stick the whole tongue out as you make the sound “Hunh,” (A) Inhale through the nose as the spine is flexed forward. drawing the tongue back into the mouth (B) Continue rhythmically for 3 minutes. (One complete cycle takes approximately one second.)

This exercise works on opening up the lungs.

9) Stand up. Place the feet shoulder-width apart. with the toes facing slightly out. Placing the hands on the knees. begin squatting down (A) and coming halfway up (B) keeping the feet flat on the floor. The knees will act as a fulcrum, helping maintain the same angle between the back and thighs throughout the exercise. Continue rhythmically for a maximum of 8 minutes, resting when needed. (One complete cycle takes less than one second,)

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...............................................,::,:,,,...............
..............................................,:,.,:;:::;,............
..............................................,:.,:,.,,,:;:...........
...............................................::...:;:,:,::..........
...............................................:,..:,:,.;;::..........
...............................................::,.;,...,,::..........
................................................::,......;+...........
....,,,............,,,....................,,:;:::....:::::,...........
....;,::,........,;,,;:.........,,::....,::,,,:::..,;,................
....;.,:,::,,,,..:+,,:+:...,,::::,,:..::,:,....,;.:*:,................
....:,.:,..:::::,+;,..,*:::::;....:,.::.:;.....::::::,................
....,:,.;:::....,*:;,::;;,,.,+;,.,:.:,.::::,,.:,.,::::................
.....,:,,::;;:,..,;:+:,;...,*;,.::,:,.::..,,:;,..,+:;:................
......,+,:+:::,...,,:::....++,,:,,:,,:,...,::....;,..:................
......,+++:,,,::,........,;;++;,:,.,:,..,::,,,:::::..,:...............
......::,,.,+:,,:::::::::;...,+;;;,:,..,;..::,,,..;,..;,..............
......:,....::,,::::::::;:..::,..,:;,...;,:,......,:..:,..............
......,:....,:..........:,.:,.......:,..:;,,,......,:,,+,.............
.......::,,,:,....;;....:.:,..,::;;:,:..,;,,:::,,...,:.::.............
.......,;:,:;.....:+,...;,;....,,,,:;::..:....,,:::,,:;;+,............
.....,::,,,::......,,...;;;:.........,;:.:,.......,,,:;+,::,..........
.....;;::,,..............,,::,.........;.,:,...........::;;;:.........
............................,::,......:,...::,,.........,;::;.........
..............................,:::,...::,,:::;;;;::,,,,...,:,.........
.................................,:::,;++;;:.:;,,:*;;:,...;,..........
....................................,:+:*;;:..;..,;:.....::...........
.....................................,+.,,,..::.,:......,:............
.....................................::.....;;.,:.......:.............
.....................................;,.....;,.:,......;,.............
....................................::.....,:.:,.,,...+:..............
...................................,;......:,::.:,,..:+...............
...................................;,......:.,:;;:::;:................
..................................,;.......:...,;,.:;,,,,.............
..................................:,......,;...:,..,,,::;+;,..........
.................................,;.......,;..,;,,,::,,,::,...........
.................................::.....,,::...,,,,...................
.................................:;;:,,;++;,..........................
..................................,::,,....,::,,,.....................
...................................,:::::,,,,:;;:.....................
........................................,,,,,,,.......................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

This exercise works directly on the knees. If the knees lose their elasticity, it can affect the alignment of the whole body, subsequently causing Iess circulatïon of blood to the breast area and increasing the chance of tumors.

Page 34

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...............................................,::,:,,,...............
..............................................,:,.,:;:::;,............
..............................................,:.,:,.,,,:;:...........
...............................................::...:;:,:,::..........
...............................................:,..:,:,.;;::..........
...............................................::,.;,...,,::..........
................................................::,......;+...........
....,,,............,,,....................,,:;:::....:::::,...........
....;,::,........,;,,;:.........,,::....,::,,,:::..,;,................
....;.,:,::,,,,..:+,,:+:...,,::::,,:..::,:,....,;.:*:,................
....:,.:,..:::::,+;,..,*:::::;....:,.::.:;.....::::::,................
....,:,.;:::....,*:;,::;;,,.,+;,.,:.:,.::::,,.:,.,::::................
.....,:,,::;;:,..,;:+:,;...,*;,.::,:,.::..,,:;,..,+:;:................
......,+,:+:::,...,,:::....++,,:,,:,,:,...,::....;,..:................
......,+++:,,,::,........,;;++;,:,.,:,..,::,,,:::::..,:...............
......::,,.,+:,,:::::::::;...,+;;;,:,..,;..::,,,..;,..;,..............
......:,....::,,::::::::;:..::,..,:;,...;,:,......,:..:,..............
......,:....,:..........:,.:,.......:,..:;,,,......,:,,+,.............
.......::,,,:,....;;....:.:,..,::;;:,:..,;,,:::,,...,:.::.............
.......,;:,:;.....:+,...;,;....,,,,:;::..:....,,:::,,:;;+,............
.....,::,,,::......,,...;;;:.........,;:.:,.......,,,:;+,::,..........
.....;;::,,..............,,::,.........;.,:,...........::;;;:.........
............................,::,......:,...::,,.........,;::;.........
..............................,:::,...::,,:::;;;;::,,,,...,:,.........
.................................,:::,;++;;:.:;,,:*;;:,...;,..........
....................................,:+:*;;:..;..,;:.....::...........
.....................................,+.,,,..::.,:......,:............
.....................................::.....;;.,:.......:.............
.....................................;,.....;,.:,......;,.............
....................................::.....,:.:,.,,...+:..............
...................................,;......:,::.:,,..:+...............
...................................;,......:.,:;;:::;:................
..................................,;.......:...,;,.:;,,,,.............
..................................:,......,;...:,..,,,::;+;,..........
.................................,;.......,;..,;,,,::,,,::,...........
.................................::.....,,::...,,,,...................
.................................:;;:,,;++;,..........................
..................................,::,,....,::,,,.....................
...................................,:::::,,,,:;;:.....................
........................................,,,,,,,.......................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
.................................,,,,,................................
...............................,:::::::,..............................
..............................,+::....,;..............................
............................,::;+:,,,,,;,.............................
...........................::,...,::::,.::............................
...............,::::,,,,...+.............;............................
...............;:,,,,,,++::;::::;;,,.....;,...........................
..............:::.....,+,..,,;*+*++:::,,,;......,,,,,,................
.............,;.::,,,::?;:::.;?*+++:.,,;:;:::::::::::::::,............
.............,:..,,,,;,:,,,,;;****+...,,,........,,::,..,;:...........
.............,:..:::;;,,....;;:;;+;,:::;;::::;;:::,,,...::,...........
.............,;,,;,,,:,::;::;,..,*;:,,,;,,,;;:,,......,:,.............
..............,;+,......::,,.....,,:::;:::,;,.......,::,..............
...............++.......::.,,...,::,......,;....,,:::,................
...............:;.......,:.;,,,::,........;,,::::,,...................
................;,.......::::::,.........,+::,,.......................
................,;........,............,::,...........................
.................;...................,:;:.............................
.................;................,::,.:,.............................
.................;,............,,::,,:.;,.............................
.................::..........,::,..::,.;..............................
.................,;..........,,..,::...;.......,,.....................
..................;,...........,:;:...,;.......;:.....................
..................:;.........,::::,.:::........;:,....................
..................+;.......:;,,:,.,;;..........:,:,...................
.................,?....,,:::,::,.:;::.................................
.................++::::::,.,;:.,;:,;,.................................
................:?;:,,....:::::;:,;,..................................
...............,+;,...,,;+;++++::;+...................................
...............:*:::::::,,::,,,,,::...................................
...............;:,,,.............;,...................................
..............,:.............,,.::.........,,,,::::::::,..............
.............,;,...........,::,,++:::::::::::,,,.....,,::,............
............,;,.........,:::,.,;,,...........,,:::......,;............
...........,;,......,,;++;::::+:,,,,,.......::,,........,:............
...........;,....,:;;;:,,......,,,,::::::::::,,,,,,,,,,::.............
..........:,..,::;;:,..................,,,,,,,::,:,,,,:;;,............
..........;.,;::::,.....................................::............
..........:::,.:,........................................;............
...........;:,..........................................::............
............,::::::,,,................................,::.............
.................,,::::::::,,,................,,,,,,::,,..............
........................,,,:::::::::::::;;;:;:;:,,,,,.................
.....................................,..,::::,:.......................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...........,,:;+++:...................................................
..........::,,,,:;*:,.................................................
.........::...,::::::::,..............................................
.........:;,..........,::;,...........................................
.........,+;.........,,.,+,...........................................
..........:,...,..,:,....::...........................................
..........:,...;;:,..,::.::...........................................
..........,:...**,...,::,?,...........................................
..........,*;..:;....,:,.;,...........................................
...........:*?,.,.......,;:...........................................
............:+,.::.....:+:............................................
............,;...,:::,,,+.............................................
...........,+,.....:?:,:,.............................................
..........,;,......*:.................................................
.........:;:::,,..:;*;::,.............................................
.......,:,:::;::::,.::,,,:,...........................................
.......:,....,,,:::::,..,.:;,.........................................
......,;.........,+;,...;,::;:,,.......................,,..,,,........
......:,.......,:::;::,.;:....,::,,.................,:;+;:;+++:.:.....
......;.,::,,::,,....,:::+:,.....,::,,,,,,,,,:,,,,,::,,:,,++;;:.;.....
.....,+...,,::::,,......,::;:,,....,,,,,,,,:+;:,,,,,,.....++;;:.......
.....,;........,,:::,......,::;;::,,,,,,,,,;;,::,::;:,,,,:+;+;........
......;,...........,:::,,....,,,::,,,:,:::::::,..,+;:,,,,,,,,.........
......,;..............,;;:,,..............,,,:,...,,::,...............
.......;,.............;;..,::,,::::::::::::::;::,..,;+;;:.....:.......
.......::.............:,....................,..,:::++;;;:...,+*.......
.......,:.............:,..................;:+:...,,;+++;,.,++,........
.......:+,,...........:,..................;:;;:.....,:....,:,.........
.......;::::::::,,:,::;,...................,,,,.......................
.....:;,.......,,,,,,.,+::::,,,,,,,,,,:::::::;+;::,...................
....,;,......,,,,.....,:,,,,,,,,:,,:::::::,....,.,;...................
...,;.....,:::,,,.::::,,,,,:::::::,:::;::........::...................
...;,....::,........,,,,,,,,,.....,:,...........,;....................
..,:................................+,.........,;,....................
..;,................................++:,,,::;;;:......................
..;:...........................;+...*:,::;:;+,........................
..,+;,.......................,;+:,.,;....:+;..........................
....,:::,,,,..............,;+;::,......,::,...........................
.......,,,,:::::::;;;:;;::::;;::,,,,::::,.............................
.................,,,,,,,.......,,,,,,,................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,,,,,,,........................................
......................::,,,,,;,.......................................
.....................::.....:+,.......................................
.....................:?,,:..,,::,.....................................
....................,:,:;,:,.,.,::....................................
....................;,.;:.,......;....................................
...................,;,::..,::..::+....................................
...................,;;,,..,:;..;;+,...................................
....................;;:....,,,::.;,...................................
....................,+::,,..,;+,::....................................
......................:;,::,.::::.....................................
.....................,:,..,::;::......................................
..................,:::,.....,+:,......................................
..............,,::,:;........,,;;,,...................................
.............::,....,;.........;,;;:,.................................
............::.......,;,.....,::.:,,;,................................
............;,.....:..,::,,,::,..;..,;,...............................
............;.....,;....,,:,,...,;...,:...............................
...........,;,,,,,:,.............;,,,,+,..............................
...........,;::,,;,..............:+::,;,..............................
...........,:....:,.............,;;...:,..............................
............;....:,............,;,;...:,..............................
............;....:,............;,.;...::..............................
............;,...;............,:..;...:,..............................
............:,...;............:,..;,..::...,:,........................
............:,...;...,,,.....,+...;...:,..:*S+,.......................
............::...::..,::::::::::.::..,;...;,;;,.......................
............:;...,;,...........;,;...;,.....,,........................
............;;,...,;,..........,+,..::................................
...........::,;,...,:,.........,;..::........,,,,,,,,,................
...........;..,::,...::,,,,,,,.;,.,;::::::,:,,,,,,,,,,:,..............
..........::,,..,::,..:;:,,,::::.::.......,,,,,,.......;,.............
..........:,:,..,::;:,,,::,::,,,:;,,,,,,:::,,,,,.......,;.............
..........;+...::,...,::::::;:::;:;+;::,,..............::.............
...........:,..;.........,:+;::,.....,,,::::::,......,::..............
............:,.;..............,,:::,,,,,,........,,:::,...............
.............;;;..................,,,,,:;;;;;;;;;;;;:.................
..............,::,,.....................,:+;,,,..,;;:.................
.................,:::,,,...............,;+,..,,:,::...................
.....................,,::::,,,,,,,...,,:::,:::,,,,....................
...........................,,,,,:::,:,,,..............................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
................................................,,,,,.................
.....................................,,,,,,,,::,:,,,,:::;.............
...................................,:,,,,,,,,,,,:,,:::;++.............
................................,,:,..,::;::;,......,;;,,,............
.............................,;:,,.,,:,:,:*;:,........:,,:............
...........................,;+,..,:::,.:;,;?,.........:,::............
..........................,;+,,,;?:.::,,,,:;.........,,.:.............
.........................,;:;:,;;*:::.:::,,.........,,.:,.............
.........................::,..,:.:::::;;:,,,,,,,,,,::.,,..............
........................,:.......:,,,:,,..,::,,,,..,,,:...............
.......................,::.;,....,:,,...,:::,,,,,,,,,,................
.......................::,.,:,,.......,:,,,,,,,,,.....................
.......................;,....,,.....,:,...............................
......................:;.........,:::,................................
......................*;,........,+,...,;+,...........................
.....................:+,:;;:::::::;....,,:,,..........................
...................,::...,,,::,,,,,:..................................
...............,,,,;:,:::,,........:,,,,,,,...........................
.............,:,,:;;;::,,......,,,,,,,:::::::,........................
.............:,.......,,,,,::::::,,.........,:........................
.............,:.........:::,,,::,,..........,:........................
..............,:,::::::,,,,,,.,,,,::,,,,,,,,,.........................
.....................,,,,,,,,,,,,:::,:::,,............................
......................,,..............................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...........................,,,,.......................................
........................,::::::::.....................................
........................+:....,:%,....................................
.......................,%*:..,:;;+:...................................
......................:+::;,,,...:;:..................................
.....................,+,.;:::,.....+..................................
.....................;:::+:,:::..,,;..................................
.....................;,+,:,.:;:.:;:+..................................
.....................:;::...,,,,:,,+..................................
......................+:;,,...:;+,;:..................................
.......................,+,;:.,;*;;:...................................
......................,::..:::,:::....................................
..................,,;;:,.....,+:.........:,...........................
...............,:::,,;,.......::;:.....:;+,,..........................
.............,;:,....,;,........;;;:...:;**;,.........................
............,;,.......,;,......::.;:;..,.,,.,.........................
............::......:..,:::,,::,.::.::................................
............;,....,;:....,,:,,...;,..::...............................
............;,,:::*;.............+,,::+:,.............................
...........,+..,,,+..............;*:,,.,;,............................
...........,+....,;..............;:;,...:;............................
...........,;....::............,;,.,;,...:;...........................
...........,;....;,............+,...,;:,..:;,.........................
...........,;....;............::......,;...,;:........................
...........,+...:;............;,.......,;,...:;,......................
............;...:;..,+;:,..,,;;.........,;,...,;,.....................
............;...,;...,::::::::;..........,;,...,;,....................
..........,:;,...;,...........::...........::,..,+:...................
..........::,;...::...........,;............,;;;+*?:..................
..........;,.;,..,;............;:.............+?;,.:;.................
.........,;,,::..,;.::::::::;::::::::::::::::;++;+:.,;,...............
.........*;::,;...+:,,,,,,::,,.....,,,,,,,,,,:::;;;;,,;,..............
........;*...,*:..++*;:::,:..........,,:::::::.....:;.,+:.............
........:;...;:+,.,;,:::;+*+;+++++;;;:,,,,,,,,.....:;..,+:............
.........:;.,;.;...;:..,,:;::,..,,::::,,,,,,,......,;,;;,+............
..........,;:;.;...,+.......,:;:,,....,,,,:::.....,,**+*+:............
...........,;+,;,:,:?,.........,:::;+;::,,,..,,,:::,;S%+:.............
.............,;+;?;;*;............,::;+*?++;++;+;;,..,:...............
...............,***+?,,...........,;;:;+:,....,+;:,...................
................,,;*;::::,,,,,......,*+:,,:::;;;......................
........................,,::::::::::::,,:,,,..........................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................,,,,,...........................
....................................,;:::::::,........................
...................................,;,......,;........................
...................................;;::,....;*,.......................
..................................;,.....,::::::......................
.................................::,:,....,,,::::.....................
.................................;,;,.........:;;.....................
.................................;,,...........:*,....................
................................,*,.,,,,,..,,,.,*,....................
................................:%,.,;;+:.:;++,,*,....................
.................................%;..,::,.,:+:.,+,....................
.................................+?,....,,....:;,.....................
..................................,;,..,;+;,.::,......................
...................................:*:,.:+;,;?,.......................
...............................,::::,,::::::,;:,......................
..........................,,:::;*:......,,....,:+::,,.................
.......................,::::,,..,;.............,:,,,::,...............
......................,;,..,,....::,..........,;....;,::..............
......................;,...,;.....:;:,.....,,::,....::.,;.............
.....................,:.....;,......,;:::::::,......,,..::............
.....................:,,,,::;,,........,,...........,..,,;,...........
.....................;+;;;;*;;;+,.................,::+?+++;:,.........
....................;:,..,:;;;;+;:..............,;:,;++++*,,;,........
...................::.....:;:;;+,,:,...........,;,..;;;:,,...;:.......
...............,;,.:,....,:???*,..,;,,,,,,....,;,...:;;;:.....+.......
.............,;?;.,;..,::::::,,....,;,:::,...::......,,,:;:..,;.......
.............,;:..::.,++.,:.........,;.....,;:...........:*,.::.......
.............;,..,;...:+,.::.........:;...::,...........,::,.:*.......
............::...::...;,;..:,.........::,:,............,;.;;;**.......
...........,:....;...,;.::.,:..........:;,............,;,,+;:;:.......
...........;,....:,..,:..;,.,:..........,;,..........,:..::..;,.......
..........::.....,;,.::...::,:,..........,::,.......::...::.,;........
..........;,......,;.:,....,::;............,:,.....,;....:,,;,........
.........,:........;++.......:*:.............::....::....:;;,.........
.........:,.........:;........,+:.............,:,.,;.....;:...........
.........;,..........;,........:*,.............,;,:,.....;............
.........;...........,:.........++,.............+;......::............
........,;............,;,......,;,:::,..........*:...,,::.............
........,+:............,:::::,;*,.,;:::,.....,:;+:::::,,..............
.......,:%:.......,,......,,,:;,..,;:::;;:,,.:,;:,,...................
........;%,......;;*........::....:,..,:::;;....::....................
.........:.......,+;,:,....,+.,,.,;........;,....;,...................
.................:;:,:,.....;,;++;,........,;,...,;...................
............................:::,,,..........::....:,..................
............................................::....,:..................
............................................,*;::,:,..................
.............................................,,,:;:...................
......................................................................

......................................................................
..............,,......................................................
............,::,::....................................................
...........,:,,,.,:,..................................................
...........,;,,..,.::.................................................
...........:,..,:,,,,,................................................
...........:,.,:,.,:::................................................
............,::,,..,:,................................................
...........,,::.,::::............................................,::..
.........,:,:,:,..:,,,................................,,....,,,,,,:;..
........,:..,,.,:,,:,,.......,,,,,..........,,,,,,,,,,,,::,,,,,.,,:...
........;,,,,,...,,,.:,....,:,,.,:,..,,,,,,,,,,,,,,,..,,;,....,:,,....
.......,:.,,;,.......,:...:,.;,..,:,:,,..............,:;;,,:,,:,......
.......,,..,:....,,,.:,..,,.;+....::..............,,::::...,,,........
.......,:.,:,,...,,,.:,.,:..;,....,:......,,,,,,,,,,,,................
.......,:.,;,,,.....,,:::...:,.....:...,,,,,,.........................
.......:,.,,,,,,,,,,,,,:....,:.....:,,,,...........,:,................
.......:..:,.,::,...,:,......,:....,:,............,::.................
.......:.,:...,:...::.........;,....:,..........,,,...................
.......:.:,....:,.:;.........,::,,::;,........,,,.....................
.......:.:,....,:.:,.........:.,;;:,,,,,,,,,.::.......................
.......:.:..,...:,:........,:,,,::,,...,,:;:..........................
..,,:::,,:..;:..,::.,....,::,,,.,::,,,,,,,............................
.,;;:+;,:,..,,......,,,,,,,...........................................
.....,,,..............................................................
......................................................................
......................................................................

......................................................................
......................................................................
.........................,,,,,........................................
.......................,:,,,,:,,......................................
.......................,:,,,,,,::.....................................
.......................,:,...,,,::....................................
.......................,,,,..,;,;,....................................
.......................,::,...,,;,....................................
........................,;,....::.....................................
.................,,,::,:::..,:,:......................................
..............,,::,,..,::...,;:,::,,,................,,,..............
............,,:::,...,:.,:,,,:.,::,,,,,,,,,,,,::,,,,,:;:..............
..........,::,..,:;;::....,,,..:;:,,,,,,,,,,,;+,,,,,.,,,++;;..........
.........::,,,:;;::;::,,,,.....:,.,,,,,,,:::,;:,,,,,,,,:;;;:..........
.........::,,,...,,,,,,,++:.,,::...................,,,,;;,,...........
...........,,,,:,,,:::,,;+:.,;:............,............,.............
...................:,,,,,,...:............;+..........................
...................:,.,,....,;...........,;;,.........................
...................;,,,::,,::;........................................
..................:,.......:.:,.......................................
.................:,.,,,,,,,:,+:,,,,,,,::::,,,,........................
................,::::,,,,,:,::,,,,,,,:,,,,..,:........................
................:,:,............,::,.......,:,........................
...............,:..........:,......,:,,,,,::,.........................
................,:,,,,,,:;:;::::,...;:::;;,...........................
..................,,,,,,,::::,,::,,,:,,,,.............................
......................................................................

......................................................................
...................,,,,...............................................
.................::::::;;,............................................
................::..,,,,,::...........................................
................;....,:;;:+:::::,.....................................
................;..,:;;,,.....,;;:....................................
................:;+:......,:,:,..::...................................
.................;:.......;+,.....,;..................................
.................;,.....,:;....,,,.;,.................................
.................;....,:++,....,;+,;..................................
.................;....;;:,.....,;;.;:.................................
.................::,..:;,,..........;,................................
..................:;;;.,:,.........::,................................
....................,+,...........:;..................................
...................,,;.......,,,,,:;..................................
..................::;::,,...,:,::::,..................................
................,:,..,+:::..*;:,......................................
...............,:,.::::::;:,;:,;,.....................................
..............,:..::.....:;..;.;,.....................................
.............,:..::......,;..:,;,.....................................
.............:...:........+;,::;,.....................................
............,;..,;.......,;,::,;,.....................................
.............;,..;.......::....::.....................................
.............::..:,......;,....,;.....................................
.............:,..:,.....,:......::....................................
.............;,..:,.....;,......,;....................................
.............;...:,....,:.......;,....................................
............,:...:.....:,.....,;,.....................................
............:,..,:....,:.....,;,......................................
............;...:,....::.....::.......................................
...........,;...;.....:,.....;,.......................................
...........,+:..;....,:...,,,+,.......................................
...........:+;:;:....::::::,:+,........,:,............................
..........,;:,;:.....::,.....,:,.......*+:............................
..........;,.,:......:,........;,......:;::...........................
.........,;..:,.....,:.........,::,.......,...........................
.........::..:,.....:,.,,::::,..,,::,.................................
.........;,..::....,:,::,,..,::,::.,:::,,,,...........................
.........;...,:....:,.........,;;,.....,,,:::,,,......................
.........;,..,:...,:............,::,.........,,:::,,..................
.........;:..,:..,;...............,,:::,,........,,,::,...............
..........;:.::..:,...................,,::,..........,;,..............
...........:;+,.,;.......................,:::,,.......,;..............
............:;..,:..........................,,:::,,...,:..............
...........:;,..,;:,,...........................,,::,.................
...........+:;..,;,,::,,...........................,::................
...........;:;:..:,...,,::,,,.......................,;................
..........:+;:;:.::.......,,::::,,,,................:,................
..........:++;::,;,............,,::::,,,,..........::.................
............,::::,................,::,,::::,,,,,,,:,..................
.....................................,,,,,,,,,:,:,....................
......................................................................

......................................................................
......................................................................
......................................................................
.............,::::,,,,................................................
............::,:::,,,,,,..............................................
............:::,,,:,:+++;,............................................
.............;::,,..,:::;:,....,,,....................................
.............,;:..,,,:..,::::::::,:,,.................................
..............:+,,,::,,,.:,.,.;..,,,:,,...............................
...............,,:;::::;,:,..,;..,:..,::,.............................
...................,,:+::,.,,:,...,:,..;::............................
....................,:,,,,,,,.......,:+:.,:,,.........................
...............++:.,:,................,;:,.,:,........................
...............::,.:,...,........,::,..,::,..,:,......................
...................:,...::,,,,,,,.......,:::..,::,....................
...................;:::;:,:::::;;,.......;,,:,..,:,...................
..................,;,..:....,++::,,,,::::,,,.,::,.::..................
................,::;;:,;,,,:;,::,,,,......,:;,,,::,:+:,...............
................;+*;,:,,,:::,,,,,,....,,:::,,,,:::*?::::,.............
................:+*;,....:;;::::;;:,,,::,,,,,:,::;;;::;;+,............
.................;+,:.........,;+:::,,,,,,,,,,.....,,,:+*,............
..................,::;,..........,,,,:;;,..............;,.............
....................,,:::,,,,.........,+:::,,,,,,,,:+;:,..............
.........................,,,::::::::::;;:::::::++,:::,................
....................................,,..,,,::;::,.....................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
....................,:::,.............................................
..................,;+;;:+;.......,,,::................................
..................++,..,:*;,,.,::,,,::................................
..................*,,::,,,,,:::,..,...................................
................,,:+:,........,+:.,:::,,,.............................
.............,::,,::..,,:...,:::;,....,;;,............................
..........:::,,..,:.,:,:;.,::,,.,:....................................
..........;:.....,;:,.,:,,:,.:+:::....................................
.................:;,..,;,....,;,;,....................................
...............,:,.:::,,,......,::....................................
..............;;,...,:;..,:...:;,.....................................
..............,,.....,:...::,,::......................................
....................::.....,;:,.......................................
..................,;:,....,:+:,.......................................
.................:;;::::,.:;++;:...:;,................................
................::,,:,.,::,,,;:;:..;+,................................
...............,:......,.,,::,.:;:.,,,................................
...............::,.....::......,:+:...................................
...............;:,......;,.......::;..................................
...............:,:,..,:::;,.......::;,................................
...............,;.::::,..,:,......;.,:,...............................
................:,.;:.....,;,,:..;:...:::,............................
................,:..,:,....,;:..,:::....,;,...........................
.................;...,:,....,;,.;,.,:,....::,.........................
.................:,....::,...,:::....::,...,:,........................
.................:,.....,:,...,;:.....,:,....::.......................
.................:........::,.,.,::,....,:,...,:,.....................
................,:.........,::;,..,::,....,::,.,::....................
................+;;;;;;;;;;;;;:,....,::,....,::,.:::..................
...............::,,,,,,,,,,....:;,....,::.....,::.,*;,,...............
..............::...............,+;;,,...:;::::::;+;+,,::..............
.............,:................,;.,,::,..,:,.....:+....,:.............
............,;.....,,,:::,,,,..,,....,::,..::,,::,::,:,,;.............
............:,..,:::,,,,,,:::::,,,,,,,.,::,.,;;,...:;;+;,.............
............:...,,............,,,::,::::;:::..,;,....:;,..............
............;,...........................,:+,..:;..,::,...............
............,;,............................::...;,,:,.................
.............,::,,..........................::.,;::...................
...............,,::,,,,...................,,:;:+;.....................
...................,,,::::::::,,,,,,,,,:::,;+;+:......................
...........................,,,,,,::::,,:::,::,,.......................
.........................................,,...........................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.............,,:::,,..................................................
............::::,:,,:,................................................
............::,...,:::,...............................................
...........:,...,;,,::,...............................................
...........:,..,:,,.,::..........................,,,:;::..............
............:,..,,...,:,.......................:;:::;::;;.............
.............,:....,,:,::.....................,;,......:;.............
.............,:...:,,...,,..................,,;,.,::,:,,,.............
.............::,,.:,......................,,,,,..,,..,::,.............
............,;,::,::,...................,:,,,,.;,...;,:,..............
............,::,,,.,:,.......:;,.......::::;,,:;:,,,:,................
............,;,..:,..:,......+*:......:,..:...:,:;;:..................
............,;:,.,:..,:......,:,.....:,..,:...:,..::..................
............,;;:,::..:,,::..........,:....;:,,:,......................
............,::...:.,,,,,:..........:.....:,..,:......................
............:,:...:.;::::,::...,:,,,:.....,:..,:......................
...........,:.,:..,:;;::::+;,..,,,,,,......:,..:......................
..........,;,,,:,,..,,:,,,,.:,.....,:......,:..::,,...................
.........,:,....,:::,.,,:,,.,,......:....,,,;,...,,,,,,,,,,...........
.........:,.,,:;;;:::;::,:,,::,,,...:,,:,,,,,,:::,,,,,,,,,,:..........
.........:..,:,,.......,,,:,,.,;+:...:;,.........,,,,,,,,::::.........
.........,:.................,:;;++....:,.................,+*;.........
..........,,:,,,,,,,,.,.,,,::,,:;,.....,:,,,,,...,,,,,,,,,,:,.........
............,,,,,,,,,,,,,:;:,,,,.........,,::::::,:;:;;,,,,...........
......................................................................
......................................................................

......................................................................
.................,,::,,...............................................
.................:,,;::::,............................................
.................+:..::::;,...........................................
................,:.,,.,:,+,...........................................
.................:,:,.,:,+:...........................................
..................:::.,,;;,...........................................
.................,::..,;;,............................................
...............,:,::,.,;;::,..........................................
..............,:.,,,:,:::,+,..........................................
.............,:..,:..,,,..;...........................................
.............,:,,::.......:,..........................................
.............:,,,;,.......:,........................,:,,:::,..........
.............:,.,:.......,:.......;;,...............,:,:**;;,.........
.............:,,::,......,;,......;::,.................,;::.:,........
.............:,::,:,,,,,,,,::................,,,,,,,,,,;,.:.:,........
............:;.,:.+,,,,,,,,,,;::,............,,,,,,,,;:,.:,.:,........
............,+.:,.;,::::;;::,,,,,,,,,...............,:...,:,:,........
.............:.:.,:..,,....,,::,,,,,,,,,,,,.....,,,,,:,:,,:,,.........
............,:,:.,:............,,,,,,:::,,,:,,,,,,,,,...,,............
..........,,;,:,..:,..............,,,,::,,:,,,,::,,,,,....,:,.........
.......:;;;;:,:....,,,,,,,,,,:::::,,.......,,,,,,,::::::,,,:;.........
......:*+:;;,,........,,,,,,,,:,,,,,,,,,............;::::::;;;:.......
....................................,,,,,,,,,,,,,,,+::,,,,:::,........
...........................................,,,,,:,,;:,,,,.............
......................................................................
......................................................................

10) Sit down. Stretch both legs straight Out in front and keep the spine erect, hands resting in the lap or on the thighs Alternately point your toes forward (A), and then flex your feet back (one complete cycle takes 1-2 seconds.) Continue for 1 minute.

This exercise strengthens the muscles of the Iower leg.

11) Sit in Easy Pose. Place the hands on the knees and begin rotating the abdominal area and lower spine around in large circles: roll only to the right. (One complete rotation takes 1-2 seconds.) Continue for 3-4 minutes.

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,,::::,........................................
......................:++,,,,:,.......................................
.....................,+*:+**::;.......................................
....................;*;,.,,:.,::......................................
...................,S+.,.....,.*......................................
...................:*,.::..::::S,.....................................
...................;?..;:..:::,%:.....................................
...................,+,..,,,.,,,;,.....................................
....................:;..:?*,.,;,......................................
.....................:+:,,,,:;,.......................................
.....................::,:::,::........................................
..................,::,.......:;:,,,,..................................
...............,:::+.........::,,,,::,................................
.............:::,..::.......,;...:,.,;,...............................
............,;.....,;....,,:;,...;,..,;...............................
............:,..:,..,;:::::,.....;,..,;:..............................
............;,..:,...............,;,::,:,.............................
............;...:,................;*,...;,............................
...........,+:::+:................;::,...:,...........................
...........,;.,,++,..............::..:,...::..........................
............;...:,:::;;:,........::...:,...,:,........................
...........,+...;,,;.,:::,.......,;,...:,...,;,.......................
...........;:...:,.::...::,.......,::..,;,...,:.......................
..........,+....:,..;;:,.,::,,:,,,,,;;,.,;,...::......................
..........:;...,;..,:.,::::::::::::,,.::..::...;,.....................
..........,;..,:...;,..................,;..,:,..:,....................
.........,;,.,+:,::;:::,..........,:::::;;:,.:::;*:...................
.......:;:.,::;,,,....,,.,,,...:,.;:.....,;;+:;*::;:...,;;............
......,?+;:;;:,:;:::,,....,,:..,:...........,:,+...::,.,++,,..........
......,?;;:::.,,..,,::,....,,,..........,,,,,,.:,::.,;,,:::,..........
.......*++,...............,:;;::.,,,,...::,::;:,;;::,;:...............
.......,+:..................,,:;++:,:,..........:;::,::...............
........::,.,,........,,,,,,,,::+*,..............,;::;,...............
.........,:::;:,,....:+:,,,,,,,,,;;;;+;:,........,;::,................
...........,,,,,:::,.::*+:::::::,,,....,,::,,.,,,:,...................
.......................,:,,,..............,,:::,,,....................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

This exercise works on digestion.

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,:::::,........................................
......................:,,...,;;.......................................
.....................,?;,..:;++:......................................
.....................;*;:,.,:,,+;,....................................
....................;;.:::,.,,..,;....................................
...................,:.,::,,,,...,;....................................
..............,....:,::;,.,::,,;::,...................................
.............:++:,:;:::,...::,.::;:,,,:+*;............................
...............,.,,,+:;:.....,;:,;,,,,,,,.............................
....................,::,:,..:+;::,....................................
......................:,,::,,,::,.....................................
...................,,::...,,:;:,......................................
................,::;:........;:,......................................
.............,::,,.,:,........,;::,...................................
............::,......:,.......,,.;:,..................................
...........,:......,.,::,...,,,.,;.:,.................................
...........:,.....,:...,::::,,..:,..:,................................
...........;,....,;,............:,.,,;:...............................
...........;.,:::+,.............:+::,.,:..............................
...........;.....:..............,;:,...,:.............................
...........;,...,;.............,:,.:,...,;,...........................
...........:,...,:............,;,...::,..,;,..........................
...........:,...,:............:,.....,:,...::,........................
...........:,...:,............;........:,...,::.......................
...........::...+,...........::.........::....::......................
...........,:...:,..,;;:,,,::+,........,.,:,...,:,....................
...........,:...,:....,,,,,,..:,.....;:*:.,::,..,;:...................
..........,,:,...:,...........,:.....+;*,:..,:::;;*:,.................
..........::,:...::............;,....,,,,,....:+;,.,:,................
..........;,.:,..,:..,...,,,,,,:::,,,,,,,,:::;;;;;;,.::...............
.........,:,,,:...;.,:::::,:;:,..,,,,::,,,,,,,::,::::.,:,.............
.........;;:,,:,..:;:,,,..:,...........,,,,,::,.....;,.,;,............
........,*,...:;,.,;;;:::::::::::::::::,,,,,,,......;,.,,;,...........
.........;,..::,:..::.,:::++::,,::::::,,,,,,,,......:::;:;:...........
.........,:,.:,,:...;,.....,,::,,.....,,,::::,.....,:+*++;............
...........::::,:...:;........,,:::,::,,,.....,,:::,,:**:.............
............,;;,::;,:+,............,::;++*;;;;;:;;;,...,..............
..............,,;;+::+,............,;;:;+:,,...,;;:,..................
.................;;;;+:,,.............;+:,,,:::;:.....................
...................,;,,,,:::::::::,:::;:,,,,,.........................
.............................,,,,,,,,.................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

12) Remain sitting in Easy Pose with the hands on the knees. Rapidly begin shaking the head from left to right in short, sharp movements. Allow all the muscles of the mouth and face to relax. Continue for 3 minutes

As you loosen up and shake, the pituitary gland, the temples, and everything in the head area will move. It allows the capillaries to get their blood supply and strengthens all the muscles of the cheeks and jaw.

Page 35

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...............................................,::,:,,,...............
..............................................,:,.,:;:::;,............
..............................................,:.,:,.,,,:;:...........
...............................................::...:;:,:,::..........
...............................................:,..:,:,.;;::..........
...............................................::,.;,...,,::..........
................................................::,......;+...........
....,,,............,,,....................,,:;:::....:::::,...........
....;,::,........,;,,;:.........,,::....,::,,,:::..,;,................
....;.,:,::,,,,..:+,,:+:...,,::::,,:..::,:,....,;.:*:,................
....:,.:,..:::::,+;,..,*:::::;....:,.::.:;.....::::::,................
....,:,.;:::....,*:;,::;;,,.,+;,.,:.:,.::::,,.:,.,::::................
.....,:,,::;;:,..,;:+:,;...,*;,.::,:,.::..,,:;,..,+:;:................
......,+,:+:::,...,,:::....++,,:,,:,,:,...,::....;,..:................
......,+++:,,,::,........,;;++;,:,.,:,..,::,,,:::::..,:...............
......::,,.,+:,,:::::::::;...,+;;;,:,..,;..::,,,..;,..;,..............
......:,....::,,::::::::;:..::,..,:;,...;,:,......,:..:,..............
......,:....,:..........:,.:,.......:,..:;,,,......,:,,+,.............
.......::,,,:,....;;....:.:,..,::;;:,:..,;,,:::,,...,:.::.............
.......,;:,:;.....:+,...;,;....,,,,:;::..:....,,:::,,:;;+,............
.....,::,,,::......,,...;;;:.........,;:.:,.......,,,:;+,::,..........
.....;;::,,..............,,::,.........;.,:,...........::;;;:.........
............................,::,......:,...::,,.........,;::;.........
..............................,:::,...::,,:::;;;;::,,,,...,:,.........
.................................,:::,;++;;:.:;,,:*;;:,...;,..........
....................................,:+:*;;:..;..,;:.....::...........
.....................................,+.,,,..::.,:......,:............
.....................................::.....;;.,:.......:.............
.....................................;,.....;,.:,......;,.............
....................................::.....,:.:,.,,...+:..............
...................................,;......:,::.:,,..:+...............
...................................;,......:.,:;;:::;:................
..................................,;.......:...,;,.:;,,,,.............
..................................:,......,;...:,..,,,::;+;,..........
.................................,;.......,;..,;,,,::,,,::,...........
.................................::.....,,::...,,,,...................
.................................:;;:,,;++;,..........................
..................................,::,,....,::,,,.....................
...................................,:::::,,,,:;;:.....................
........................................,,,,,,,.......................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
.................................,,,,,................................
...............................,:::::::,..............................
..............................,+::....,;..............................
............................,::;+:,,,,,;,.............................
...........................::,...,::::,.::............................
...............,::::,,,,...+.............;............................
...............;:,,,,,,++::;::::;;,,.....;,...........................
..............:::.....,+,..,,;*+*++:::,,,;......,,,,,,................
.............,;.::,,,::?;:::.;?*+++:.,,;:;:::::::::::::::,............
.............,:..,,,,;,:,,,,;;****+...,,,........,,::,..,;:...........
.............,:..:::;;,,....;;:;;+;,:::;;::::;;:::,,,...::,...........
.............,;,,;,,,:,::;::;,..,*;:,,,;,,,;;:,,......,:,.............
..............,;+,......::,,.....,,:::;:::,;,.......,::,..............
...............++.......::.,,...,::,......,;....,,:::,................
...............:;.......,:.;,,,::,........;,,::::,,...................
................;,.......::::::,.........,+::,,.......................
................,;........,............,::,...........................
.................;...................,:;:.............................
.................;................,::,.:,.............................
.................;,............,,::,,:.;,.............................
.................::..........,::,..::,.;..............................
.................,;..........,,..,::...;.......,,.....................
..................;,...........,:;:...,;.......;:.....................
..................:;.........,::::,.:::........;:,....................
..................+;.......:;,,:,.,;;..........:,:,...................
.................,?....,,:::,::,.:;::.................................
.................++::::::,.,;:.,;:,;,.................................
................:?;:,,....:::::;:,;,..................................
...............,+;,...,,;+;++++::;+...................................
...............:*:::::::,,::,,,,,::...................................
...............;:,,,.............;,...................................
..............,:.............,,.::.........,,,,::::::::,..............
.............,;,...........,::,,++:::::::::::,,,.....,,::,............
............,;,.........,:::,.,;,,...........,,:::......,;............
...........,;,......,,;++;::::+:,,,,,.......::,,........,:............
...........;,....,:;;;:,,......,,,,::::::::::,,,,,,,,,,::.............
..........:,..,::;;:,..................,,,,,,,::,:,,,,:;;,............
..........;.,;::::,.....................................::............
..........:::,.:,........................................;............
...........;:,..........................................::............
............,::::::,,,................................,::.............
.................,,::::::::,,,................,,,,,,::,,..............
........................,,,:::::::::::::;;;:;:;:,,,,,.................
.....................................,..,::::,:.......................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.................,,::,,...............................................
.................:,,;::::,............................................
.................+:..::::;,...........................................
................,:.,,.,:,+,...........................................
.................:,:,.,:,+:...........................................
..................:::.,,;;,...........................................
.................,::..,;;,............................................
...............,:,::,.,;;::,..........................................
..............,:.,,,:,:::,+,..........................................
.............,:..,:..,,,..;...........................................
.............,:,,::.......:,..........................................
.............:,,,;,.......:,........................,:,,:::,..........
.............:,.,:.......,:.......;;,...............,:,:**;;,.........
.............:,,::,......,;,......;::,.................,;::.:,........
.............:,::,:,,,,,,,,::................,,,,,,,,,,;,.:.:,........
............:;.,:.+,,,,,,,,,,;::,............,,,,,,,,;:,.:,.:,........
............,+.:,.;,::::;;::,,,,,,,,,...............,:...,:,:,........
.............:.:.,:..,,....,,::,,,,,,,,,,,,.....,,,,,:,:,,:,,.........
............,:,:.,:............,,,,,,:::,,,:,,,,,,,,,...,,............
..........,,;,:,..:,..............,,,,::,,:,,,,::,,,,,....,:,.........
.......:;;;;:,:....,,,,,,,,,,:::::,,.......,,,,,,,::::::,,,:;.........
......:*+:;;,,........,,,,,,,,:,,,,,,,,,............;::::::;;;:.......
....................................,,,,,,,,,,,,,,,+::,,,,:::,........
...........................................,,,,,:,,;:,,,,.............
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,,::::,........................................
......................:++,,,,:,.......................................
.....................,+*:+**::;.......................................
....................;*;,.,,:.,::......................................
...................,S+.,.....,.*......................................
...................:*,.::..::::S,.....................................
...................;?..;:..:::,%:.....................................
...................,+,..,,,.,,,;,.....................................
....................:;..:?*,.,;,......................................
.....................:+:,,,,:;,.......................................
.....................::,:::,::........................................
..................,::,.......:;:,,,,..................................
...............,:::+.........::,,,,::,................................
.............:::,..::.......,;...:,.,;,...............................
............,;.....,;....,,:;,...;,..,;...............................
............:,..:,..,;:::::,.....;,..,;:..............................
............;,..:,...............,;,::,:,.............................
............;...:,................;*,...;,............................
...........,+:::+:................;::,...:,...........................
...........,;.,,++,..............::..:,...::..........................
............;...:,:::;;:,........::...:,...,:,........................
...........,+...;,,;.,:::,.......,;,...:,...,;,.......................
...........;:...:,.::...::,.......,::..,;,...,:.......................
..........,+....:,..;;:,.,::,,:,,,,,;;,.,;,...::......................
..........:;...,;..,:.,::::::::::::,,.::..::...;,.....................
..........,;..,:...;,..................,;..,:,..:,....................
.........,;,.,+:,::;:::,..........,:::::;;:,.:::;*:...................
.......:;:.,::;,,,....,,.,,,...:,.;:.....,;;+:;*::;:...,;;............
......,?+;:;;:,:;:::,,....,,:..,:...........,:,+...::,.,++,,..........
......,?;;:::.,,..,,::,....,,,..........,,,,,,.:,::.,;,,:::,..........
.......*++,...............,:;;::.,,,,...::,::;:,;;::,;:...............
.......,+:..................,,:;++:,:,..........:;::,::...............
........::,.,,........,,,,,,,,::+*,..............,;::;,...............
.........,:::;:,,....:+:,,,,,,,,,;;;;+;:,........,;::,................
...........,,,,,:::,.::*+:::::::,,,....,,::,,.,,,:,...................
.......................,:,,,..............,,:::,,,....................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,:::::,........................................
......................:,,...,;;.......................................
.....................,?;,..:;++:......................................
.....................;*;:,.,:,,+;,....................................
....................;;.:::,.,,..,;....................................
...................,:.,::,,,,...,;....................................
..............,....:,::;,.,::,,;::,...................................
.............:++:,:;:::,...::,.::;:,,,:+*;............................
...............,.,,,+:;:.....,;:,;,,,,,,,.............................
....................,::,:,..:+;::,....................................
......................:,,::,,,::,.....................................
...................,,::...,,:;:,......................................
................,::;:........;:,......................................
.............,::,,.,:,........,;::,...................................
............::,......:,.......,,.;:,..................................
...........,:......,.,::,...,,,.,;.:,.................................
...........:,.....,:...,::::,,..:,..:,................................
...........;,....,;,............:,.,,;:...............................
...........;.,:::+,.............:+::,.,:..............................
...........;.....:..............,;:,...,:.............................
...........;,...,;.............,:,.:,...,;,...........................
...........:,...,:............,;,...::,..,;,..........................
...........:,...,:............:,.....,:,...::,........................
...........:,...:,............;........:,...,::.......................
...........::...+,...........::.........::....::......................
...........,:...:,..,;;:,,,::+,........,.,:,...,:,....................
...........,:...,:....,,,,,,..:,.....;:*:.,::,..,;:...................
..........,,:,...:,...........,:.....+;*,:..,:::;;*:,.................
..........::,:...::............;,....,,,,,....:+;,.,:,................
..........;,.:,..,:..,...,,,,,,:::,,,,,,,,:::;;;;;;,.::...............
.........,:,,,:...;.,:::::,:;:,..,,,,::,,,,,,,::,::::.,:,.............
.........;;:,,:,..:;:,,,..:,...........,,,,,::,.....;,.,;,............
........,*,...:;,.,;;;:::::::::::::::::,,,,,,,......;,.,,;,...........
.........;,..::,:..::.,:::++::,,::::::,,,,,,,,......:::;:;:...........
.........,:,.:,,:...;,.....,,::,,.....,,,::::,.....,:+*++;............
...........::::,:...:;........,,:::,::,,,.....,,:::,,:**:.............
............,;;,::;,:+,............,::;++*;;;;;:;;;,...,..............
..............,,;;+::+,............,;;:;+:,,...,;;:,..................
.................;;;;+:,,.............;+:,,,:::;:.....................
...................,;,,,,:::::::::,:::;:,,,,,.........................
.............................,,,,,,,,.................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...........................,,,,.......................................
........................,::::::::.....................................
........................+:....,:%,....................................
.......................,%*:..,:;;+:...................................
......................:+::;,,,...:;:..................................
.....................,+,.;:::,.....+..................................
.....................;:::+:,:::..,,;..................................
.....................;,+,:,.:;:.:;:+..................................
.....................:;::...,,,,:,,+..................................
......................+:;,,...:;+,;:..................................
.......................,+,;:.,;*;;:...................................
......................,::..:::,:::....................................
..................,,;;:,.....,+:.........:,...........................
...............,:::,,;,.......::;:.....:;+,,..........................
.............,;:,....,;,........;;;:...:;**;,.........................
............,;,.......,;,......::.;:;..,.,,.,.........................
............::......:..,:::,,::,.::.::................................
............;,....,;:....,,:,,...;,..::...............................
............;,,:::*;.............+,,::+:,.............................
...........,+..,,,+..............;*:,,.,;,............................
...........,+....,;..............;:;,...:;............................
...........,;....::............,;,.,;,...:;...........................
...........,;....;,............+,...,;:,..:;,.........................
...........,;....;............::......,;...,;:........................
...........,+...:;............;,.......,;,...:;,......................
............;...:;..,+;:,..,,;;.........,;,...,;,.....................
............;...,;...,::::::::;..........,;,...,;,....................
..........,:;,...;,...........::...........::,..,+:...................
..........::,;...::...........,;............,;;;+*?:..................
..........;,.;,..,;............;:.............+?;,.:;.................
.........,;,,::..,;.::::::::;::::::::::::::::;++;+:.,;,...............
.........*;::,;...+:,,,,,,::,,.....,,,,,,,,,,:::;;;;,,;,..............
........;*...,*:..++*;:::,:..........,,:::::::.....:;.,+:.............
........:;...;:+,.,;,:::;+*+;+++++;;;:,,,,,,,,.....:;..,+:............
.........:;.,;.;...;:..,,:;::,..,,::::,,,,,,,......,;,;;,+............
..........,;:;.;...,+.......,:;:,,....,,,,:::.....,,**+*+:............
...........,;+,;,:,:?,.........,:::;+;::,,,..,,,:::,;S%+:.............
.............,;+;?;;*;............,::;+*?++;++;+;;,..,:...............
...............,***+?,,...........,;;:;+:,....,+;:,...................
................,,;*;::::,,,,,......,*+:,,:::;;;......................
........................,,::::::::::::,,:,,,..........................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................,,,,,...........................
....................................,;:::::::,........................
...................................,;,......,;........................
...................................;;::,....;*,.......................
..................................;,.....,::::::......................
.................................::,:,....,,,::::.....................
.................................;,;,.........:;;.....................
.................................;,,...........:*,....................
................................,*,.,,,,,..,,,.,*,....................
................................:%,.,;;+:.:;++,,*,....................
.................................%;..,::,.,:+:.,+,....................
.................................+?,....,,....:;,.....................
..................................,;,..,;+;,.::,......................
...................................:*:,.:+;,;?,.......................
...............................,::::,,::::::,;:,......................
..........................,,:::;*:......,,....,:+::,,.................
.......................,::::,,..,;.............,:,,,::,...............
......................,;,..,,....::,..........,;....;,::..............
......................;,...,;.....:;:,.....,,::,....::.,;.............
.....................,:.....;,......,;:::::::,......,,..::............
.....................:,,,,::;,,........,,...........,..,,;,...........
.....................;+;;;;*;;;+,.................,::+?+++;:,.........
....................;:,..,:;;;;+;:..............,;:,;++++*,,;,........
...................::.....:;:;;+,,:,...........,;,..;;;:,,...;:.......
...............,;,.:,....,:???*,..,;,,,,,,....,;,...:;;;:.....+.......
.............,;?;.,;..,::::::,,....,;,:::,...::......,,,:;:..,;.......
.............,;:..::.,++.,:.........,;.....,;:...........:*,.::.......
.............;,..,;...:+,.::.........:;...::,...........,::,.:*.......
............::...::...;,;..:,.........::,:,............,;.;;;**.......
...........,:....;...,;.::.,:..........:;,............,;,,+;:;:.......
...........;,....:,..,:..;,.,:..........,;,..........,:..::..;,.......
..........::.....,;,.::...::,:,..........,::,.......::...::.,;........
..........;,......,;.:,....,::;............,:,.....,;....:,,;,........
.........,:........;++.......:*:.............::....::....:;;,.........
.........:,.........:;........,+:.............,:,.,;.....;:...........
.........;,..........;,........:*,.............,;,:,.....;............
.........;...........,:.........++,.............+;......::............
........,;............,;,......,;,:::,..........*:...,,::.............
........,+:............,:::::,;*,.,;:::,.....,:;+:::::,,..............
.......,:%:.......,,......,,,:;,..,;:::;;:,,.:,;:,,...................
........;%,......;;*........::....:,..,:::;;....::....................
.........:.......,+;,:,....,+.,,.,;........;,....;,...................
.................:;:,:,.....;,;++;,........,;,...,;...................
............................:::,,,..........::....:,..................
............................................::....,:..................
............................................,*;::,:,..................
.............................................,,,:;:...................
......................................................................

......................................................................
..............,,......................................................
............,::,::....................................................
...........,:,,,.,:,..................................................
...........,;,,..,.::.................................................
...........:,..,:,,,,,................................................
...........:,.,:,.,:::................................................
............,::,,..,:,................................................
...........,,::.,::::............................................,::..
.........,:,:,:,..:,,,................................,,....,,,,,,:;..
........,:..,,.,:,,:,,.......,,,,,..........,,,,,,,,,,,,::,,,,,.,,:...
........;,,,,,...,,,.:,....,:,,.,:,..,,,,,,,,,,,,,,,..,,;,....,:,,....
.......,:.,,;,.......,:...:,.;,..,:,:,,..............,:;;,,:,,:,......
.......,,..,:....,,,.:,..,,.;+....::..............,,::::...,,,........
.......,:.,:,,...,,,.:,.,:..;,....,:......,,,,,,,,,,,,................
.......,:.,;,,,.....,,:::...:,.....:...,,,,,,.........................
.......:,.,,,,,,,,,,,,,:....,:.....:,,,,...........,:,................
.......:..:,.,::,...,:,......,:....,:,............,::.................
.......:.,:...,:...::.........;,....:,..........,,,...................
.......:.:,....:,.:;.........,::,,::;,........,,,.....................
.......:.:,....,:.:,.........:.,;;:,,,,,,,,,.::.......................
.......:.:..,...:,:........,:,,,::,,...,,:;:..........................
..,,:::,,:..;:..,::.,....,::,,,.,::,,,,,,,............................
.,;;:+;,:,..,,......,,,,,,,...........................................
.....,,,..............................................................
......................................................................
......................................................................

......................................................................
......................................................................
.........................,,,,,........................................
.......................,:,,,,:,,......................................
.......................,:,,,,,,::.....................................
.......................,:,...,,,::....................................
.......................,,,,..,;,;,....................................
.......................,::,...,,;,....................................
........................,;,....::.....................................
.................,,,::,:::..,:,:......................................
..............,,::,,..,::...,;:,::,,,................,,,..............
............,,:::,...,:.,:,,,:.,::,,,,,,,,,,,,::,,,,,:;:..............
..........,::,..,:;;::....,,,..:;:,,,,,,,,,,,;+,,,,,.,,,++;;..........
.........::,,,:;;::;::,,,,.....:,.,,,,,,,:::,;:,,,,,,,,:;;;:..........
.........::,,,...,,,,,,,++:.,,::...................,,,,;;,,...........
...........,,,,:,,,:::,,;+:.,;:............,............,.............
...................:,,,,,,...:............;+..........................
...................:,.,,....,;...........,;;,.........................
...................;,,,::,,::;........................................
..................:,.......:.:,.......................................
.................:,.,,,,,,,:,+:,,,,,,,::::,,,,........................
................,::::,,,,,:,::,,,,,,,:,,,,..,:........................
................:,:,............,::,.......,:,........................
...............,:..........:,......,:,,,,,::,.........................
................,:,,,,,,:;:;::::,...;:::;;,...........................
..................,,,,,,,::::,,::,,,:,,,,.............................
......................................................................

......................................................................
...................,,,,...............................................
.................::::::;;,............................................
................::..,,,,,::...........................................
................;....,:;;:+:::::,.....................................
................;..,:;;,,.....,;;:....................................
................:;+:......,:,:,..::...................................
.................;:.......;+,.....,;..................................
.................;,.....,:;....,,,.;,.................................
.................;....,:++,....,;+,;..................................
.................;....;;:,.....,;;.;:.................................
.................::,..:;,,..........;,................................
..................:;;;.,:,.........::,................................
....................,+,...........:;..................................
...................,,;.......,,,,,:;..................................
..................::;::,,...,:,::::,..................................
................,:,..,+:::..*;:,......................................
...............,:,.::::::;:,;:,;,.....................................
..............,:..::.....:;..;.;,.....................................
.............,:..::......,;..:,;,.....................................
.............:...:........+;,::;,.....................................
............,;..,;.......,;,::,;,.....................................
.............;,..;.......::....::.....................................
.............::..:,......;,....,;.....................................
.............:,..:,.....,:......::....................................
.............;,..:,.....;,......,;....................................
.............;...:,....,:.......;,....................................
............,:...:.....:,.....,;,.....................................
............:,..,:....,:.....,;,......................................
............;...:,....::.....::.......................................
...........,;...;.....:,.....;,.......................................
...........,+:..;....,:...,,,+,.......................................
...........:+;:;:....::::::,:+,........,:,............................
..........,;:,;:.....::,.....,:,.......*+:............................
..........;,.,:......:,........;,......:;::...........................
.........,;..:,.....,:.........,::,.......,...........................
.........::..:,.....:,.,,::::,..,,::,.................................
.........;,..::....,:,::,,..,::,::.,:::,,,,...........................
.........;...,:....:,.........,;;,.....,,,:::,,,......................
.........;,..,:...,:............,::,.........,,:::,,..................
.........;:..,:..,;...............,,:::,,........,,,::,...............
..........;:.::..:,...................,,::,..........,;,..............
...........:;+,.,;.......................,:::,,.......,;..............
............:;..,:..........................,,:::,,...,:..............
...........:;,..,;:,,...........................,,::,.................
...........+:;..,;,,::,,...........................,::................
...........;:;:..:,...,,::,,,.......................,;................
..........:+;:;:.::.......,,::::,,,,................:,................
..........:++;::,;,............,,::::,,,,..........::.................
............,::::,................,::,,::::,,,,,,,:,..................
.....................................,,,,,,,,,:,:,....................
......................................................................

......................................................................
......................................................................
......................................................................
.............,::::,,,,................................................
............::,:::,,,,,,..............................................
............:::,,,:,:+++;,............................................
.............;::,,..,:::;:,....,,,....................................
.............,;:..,,,:..,::::::::,:,,.................................
..............:+,,,::,,,.:,.,.;..,,,:,,...............................
...............,,:;::::;,:,..,;..,:..,::,.............................
...................,,:+::,.,,:,...,:,..;::............................
....................,:,,,,,,,.......,:+:.,:,,.........................
...............++:.,:,................,;:,.,:,........................
...............::,.:,...,........,::,..,::,..,:,......................
...................:,...::,,,,,,,.......,:::..,::,....................
...................;:::;:,:::::;;,.......;,,:,..,:,...................
..................,;,..:....,++::,,,,::::,,,.,::,.::..................
................,::;;:,;,,,:;,::,,,,......,:;,,,::,:+:,...............
................;+*;,:,,,:::,,,,,,....,,:::,,,,:::*?::::,.............
................:+*;,....:;;::::;;:,,,::,,,,,:,::;;;::;;+,............
.................;+,:.........,;+:::,,,,,,,,,,.....,,,:+*,............
..................,::;,..........,,,,:;;,..............;,.............
....................,,:::,,,,.........,+:::,,,,,,,,:+;:,..............
.........................,,,::::::::::;;:::::::++,:::,................
....................................,,..,,,::;::,.....................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
....................,:::,.............................................
..................,;+;;:+;.......,,,::................................
..................++,..,:*;,,.,::,,,::................................
..................*,,::,,,,,:::,..,...................................
................,,:+:,........,+:.,:::,,,.............................
.............,::,,::..,,:...,:::;,....,;;,............................
..........:::,,..,:.,:,:;.,::,,.,:....................................
..........;:.....,;:,.,:,,:,.:+:::....................................
.................:;,..,;,....,;,;,....................................
...............,:,.:::,,,......,::....................................
..............;;,...,:;..,:...:;,.....................................
..............,,.....,:...::,,::......................................
....................::.....,;:,.......................................
..................,;:,....,:+:,.......................................
.................:;;::::,.:;++;:...:;,................................
................::,,:,.,::,,,;:;:..;+,................................
...............,:......,.,,::,.:;:.,,,................................
...............::,.....::......,:+:...................................
...............;:,......;,.......::;..................................
...............:,:,..,:::;,.......::;,................................
...............,;.::::,..,:,......;.,:,...............................
................:,.;:.....,;,,:..;:...:::,............................
................,:..,:,....,;:..,:::....,;,...........................
.................;...,:,....,;,.;,.,:,....::,.........................
.................:,....::,...,:::....::,...,:,........................
.................:,.....,:,...,;:.....,:,....::.......................
.................:........::,.,.,::,....,:,...,:,.....................
................,:.........,::;,..,::,....,::,.,::....................
................+;;;;;;;;;;;;;:,....,::,....,::,.:::..................
...............::,,,,,,,,,,....:;,....,::.....,::.,*;,,...............
..............::...............,+;;,,...:;::::::;+;+,,::..............
.............,:................,;.,,::,..,:,.....:+....,:.............
............,;.....,,,:::,,,,..,,....,::,..::,,::,::,:,,;.............
............:,..,:::,,,,,,:::::,,,,,,,.,::,.,;;,...:;;+;,.............
............:...,,............,,,::,::::;:::..,;,....:;,..............
............;,...........................,:+,..:;..,::,...............
............,;,............................::...;,,:,.................
.............,::,,..........................::.,;::...................
...............,,::,,,,...................,,:;:+;.....................
...................,,,::::::::,,,,,,,,,:::,;+;+:......................
...........................,,,,,,::::,,:::,::,,.......................
.........................................,,...........................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.............,,:::,,..................................................
............::::,:,,:,................................................
............::,...,:::,...............................................
...........:,...,;,,::,...............................................
...........:,..,:,,.,::..........................,,,:;::..............
............:,..,,...,:,.......................:;:::;::;;.............
.............,:....,,:,::.....................,;,......:;.............
.............,:...:,,...,,..................,,;,.,::,:,,,.............
.............::,,.:,......................,,,,,..,,..,::,.............
............,;,::,::,...................,:,,,,.;,...;,:,..............
............,::,,,.,:,.......:;,.......::::;,,:;:,,,:,................
............,;,..:,..:,......+*:......:,..:...:,:;;:..................
............,;:,.,:..,:......,:,.....:,..,:...:,..::..................
............,;;:,::..:,,::..........,:....;:,,:,......................
............,::...:.,,,,,:..........:.....:,..,:......................
............:,:...:.;::::,::...,:,,,:.....,:..,:......................
...........,:.,:..,:;;::::+;,..,,,,,,......:,..:......................
..........,;,,,:,,..,,:,,,,.:,.....,:......,:..::,,...................
.........,:,....,:::,.,,:,,.,,......:....,,,;,...,,,,,,,,,,...........
.........:,.,,:;;;:::;::,:,,::,,,...:,,:,,,,,,:::,,,,,,,,,,:..........
.........:..,:,,.......,,,:,,.,;+:...:;,.........,,,,,,,,::::.........
.........,:.................,:;;++....:,.................,+*;.........
..........,,:,,,,,,,,.,.,,,::,,:;,.....,:,,,,,...,,,,,,,,,,:,.........
............,,,,,,,,,,,,,:;:,,,,.........,,::::::,:;:;;,,,,...........
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...........,,:;+++:...................................................
..........::,,,,:;*:,.................................................
.........::...,::::::::,..............................................
.........:;,..........,::;,...........................................
.........,+;.........,,.,+,...........................................
..........:,...,..,:,....::...........................................
..........:,...;;:,..,::.::...........................................
..........,:...**,...,::,?,...........................................
..........,*;..:;....,:,.;,...........................................
...........:*?,.,.......,;:...........................................
............:+,.::.....:+:............................................
............,;...,:::,,,+.............................................
...........,+,.....:?:,:,.............................................
..........,;,......*:.................................................
.........:;:::,,..:;*;::,.............................................
.......,:,:::;::::,.::,,,:,...........................................
.......:,....,,,:::::,..,.:;,.........................................
......,;.........,+;,...;,::;:,,.......................,,..,,,........
......:,.......,:::;::,.;:....,::,,.................,:;+;:;+++:.:.....
......;.,::,,::,,....,:::+:,.....,::,,,,,,,,,:,,,,,::,,:,,++;;:.;.....
.....,+...,,::::,,......,::;:,,....,,,,,,,,:+;:,,,,,,.....++;;:.......
.....,;........,,:::,......,::;;::,,,,,,,,,;;,::,::;:,,,,:+;+;........
......;,...........,:::,,....,,,::,,,:,:::::::,..,+;:,,,,,,,,.........
......,;..............,;;:,,..............,,,:,...,,::,...............
.......;,.............;;..,::,,::::::::::::::;::,..,;+;;:.....:.......
.......::.............:,....................,..,:::++;;;:...,+*.......
.......,:.............:,..................;:+:...,,;+++;,.,++,........
.......:+,,...........:,..................;:;;:.....,:....,:,.........
.......;::::::::,,:,::;,...................,,,,.......................
.....:;,.......,,,,,,.,+::::,,,,,,,,,,:::::::;+;::,...................
....,;,......,,,,.....,:,,,,,,,,:,,:::::::,....,.,;...................
...,;.....,:::,,,.::::,,,,,:::::::,:::;::........::...................
...;,....::,........,,,,,,,,,.....,:,...........,;....................
..,:................................+,.........,;,....................
..;,................................++:,,,::;;;:......................
..;:...........................;+...*:,::;:;+,........................
..,+;,.......................,;+:,.,;....:+;..........................
....,:::,,,,..............,;+;::,......,::,...........................
.......,,,,:::::::;;;:;;::::;;::,,,,::::,.............................
.................,,,,,,,.......,,,,,,,................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

13) Sit in Easy Pose. Extend the arms out in front at chest level with slightly bent elbows. The palms are facing each other with the fingers spread apart. Rapidly shake the hands towards the center of the body and out, keeping the wrists loose. The motion is precisely in and out, not every which way. Shake so fast that you feel the fingers cutting the air and the hands feel separate from the body. Continue for 2-3 minutes.

This is an excellent exercise for the sciatic nerve. It stimulates circulation and removes the poisons.

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,,,,,,,........................................
......................::,,,,,;,.......................................
.....................::.....:+,.......................................
.....................:?,,:..,,::,.....................................
....................,:,:;,:,.,.,::....................................
....................;,.;:.,......;....................................
...................,;,::..,::..::+....................................
...................,;;,,..,:;..;;+,...................................
....................;;:....,,,::.;,...................................
....................,+::,,..,;+,::....................................
......................:;,::,.::::.....................................
.....................,:,..,::;::......................................
..................,:::,.....,+:,......................................
..............,,::,:;........,,;;,,...................................
.............::,....,;.........;,;;:,.................................
............::.......,;,.....,::.:,,;,................................
............;,.....:..,::,,,::,..;..,;,...............................
............;.....,;....,,:,,...,;...,:...............................
...........,;,,,,,:,.............;,,,,+,..............................
...........,;::,,;,..............:+::,;,..............................
...........,:....:,.............,;;...:,..............................
............;....:,............,;,;...:,..............................
............;....:,............;,.;...::..............................
............;,...;............,:..;...:,..............................
............:,...;............:,..;,..::...,:,........................
............:,...;...,,,.....,+...;...:,..:*S+,.......................
............::...::..,::::::::::.::..,;...;,;;,.......................
............:;...,;,...........;,;...;,.....,,........................
............;;,...,;,..........,+,..::................................
...........::,;,...,:,.........,;..::........,,,,,,,,,................
...........;..,::,...::,,,,,,,.;,.,;::::::,:,,,,,,,,,,:,..............
..........::,,..,::,..:;:,,,::::.::.......,,,,,,.......;,.............
..........:,:,..,::;:,,,::,::,,,:;,,,,,,:::,,,,,.......,;.............
..........;+...::,...,::::::;:::;:;+;::,,..............::.............
...........:,..;.........,:+;::,.....,,,::::::,......,::..............
............:,.;..............,,:::,,,,,,........,,:::,...............
.............;;;..................,,,,,:;;;;;;;;;;;;:.................
..............,::,,.....................,:+;,,,..,;;:.................
.................,:::,,,...............,;+,..,,:,::...................
.....................,,::::,,,,,,,...,,:::,:::,,,,....................
...........................,,,,,:::,:,,,..............................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

14) Sit in Easy Pose. Place the hands in the lap. Begin chanting Har, Har, Har, Har, Har, Har. Hari continuously with the tip of the tongue (one complete repetition takes 2- 3 seconds). Draw the navel point in each time the tip of the tongue touches the upper palate behind the teeth. Continue chanting rhythmically for 3-4 minutes.

This is a meditation for the 1980s and endurance.

......................................................................
......................................................................
................................................,,,,,.................
.....................................,,,,,,,,::,:,,,,:::;.............
...................................,:,,,,,,,,,,,:,,:::;++.............
................................,,:,..,::;::;,......,;;,,,............
.............................,;:,,.,,:,:,:*;:,........:,,:............
...........................,;+,..,:::,.:;,;?,.........:,::............
..........................,;+,,,;?:.::,,,,:;.........,,.:.............
.........................,;:;:,;;*:::.:::,,.........,,.:,.............
.........................::,..,:.:::::;;:,,,,,,,,,,::.,,..............
........................,:.......:,,,:,,..,::,,,,..,,,:...............
.......................,::.;,....,:,,...,:::,,,,,,,,,,................
.......................::,.,:,,.......,:,,,,,,,,,.....................
.......................;,....,,.....,:,...............................
......................:;.........,:::,................................
......................*;,........,+,...,;+,...........................
.....................:+,:;;:::::::;....,,:,,..........................
...................,::...,,,::,,,,,:..................................
...............,,,,;:,:::,,........:,,,,,,,...........................
.............,:,,:;;;::,,......,,,,,,,:::::::,........................
.............:,.......,,,,,::::::,,.........,:........................
.............,:.........:::,,,::,,..........,:........................
..............,:,::::::,,,,,,.,,,,::,,,,,,,,,.........................
.....................,,,,,,,,,,,,:::,:::,,............................
......................,,..............................................
......................................................................

15) In Easy Pose, stretch the arms over the head. Interlace the fingers of both hands with the palms facing up. Lean back and begin stretching from side to side like a cat. Continue for 1 minute.

This exercise balances the meridians in the rib cage and the area above it.

Page 36

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...............................................,::,:,,,...............
..............................................,:,.,:;:::;,............
..............................................,:.,:,.,,,:;:...........
...............................................::...:;:,:,::..........
...............................................:,..:,:,.;;::..........
...............................................::,.;,...,,::..........
................................................::,......;+...........
....,,,............,,,....................,,:;:::....:::::,...........
....;,::,........,;,,;:.........,,::....,::,,,:::..,;,................
....;.,:,::,,,,..:+,,:+:...,,::::,,:..::,:,....,;.:*:,................
....:,.:,..:::::,+;,..,*:::::;....:,.::.:;.....::::::,................
....,:,.;:::....,*:;,::;;,,.,+;,.,:.:,.::::,,.:,.,::::................
.....,:,,::;;:,..,;:+:,;...,*;,.::,:,.::..,,:;,..,+:;:................
......,+,:+:::,...,,:::....++,,:,,:,,:,...,::....;,..:................
......,+++:,,,::,........,;;++;,:,.,:,..,::,,,:::::..,:...............
......::,,.,+:,,:::::::::;...,+;;;,:,..,;..::,,,..;,..;,..............
......:,....::,,::::::::;:..::,..,:;,...;,:,......,:..:,..............
......,:....,:..........:,.:,.......:,..:;,,,......,:,,+,.............
.......::,,,:,....;;....:.:,..,::;;:,:..,;,,:::,,...,:.::.............
.......,;:,:;.....:+,...;,;....,,,,:;::..:....,,:::,,:;;+,............
.....,::,,,::......,,...;;;:.........,;:.:,.......,,,:;+,::,..........
.....;;::,,..............,,::,.........;.,:,...........::;;;:.........
............................,::,......:,...::,,.........,;::;.........
..............................,:::,...::,,:::;;;;::,,,,...,:,.........
.................................,:::,;++;;:.:;,,:*;;:,...;,..........
....................................,:+:*;;:..;..,;:.....::...........
.....................................,+.,,,..::.,:......,:............
.....................................::.....;;.,:.......:.............
.....................................;,.....;,.:,......;,.............
....................................::.....,:.:,.,,...+:..............
...................................,;......:,::.:,,..:+...............
...................................;,......:.,:;;:::;:................
..................................,;.......:...,;,.:;,,,,.............
..................................:,......,;...:,..,,,::;+;,..........
.................................,;.......,;..,;,,,::,,,::,...........
.................................::.....,,::...,,,,...................
.................................:;;:,,;++;,..........................
..................................,::,,....,::,,,.....................
...................................,:::::,,,,:;;:.....................
........................................,,,,,,,.......................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
.................................,,,,,................................
...............................,:::::::,..............................
..............................,+::....,;..............................
............................,::;+:,,,,,;,.............................
...........................::,...,::::,.::............................
...............,::::,,,,...+.............;............................
...............;:,,,,,,++::;::::;;,,.....;,...........................
..............:::.....,+,..,,;*+*++:::,,,;......,,,,,,................
.............,;.::,,,::?;:::.;?*+++:.,,;:;:::::::::::::::,............
.............,:..,,,,;,:,,,,;;****+...,,,........,,::,..,;:...........
.............,:..:::;;,,....;;:;;+;,:::;;::::;;:::,,,...::,...........
.............,;,,;,,,:,::;::;,..,*;:,,,;,,,;;:,,......,:,.............
..............,;+,......::,,.....,,:::;:::,;,.......,::,..............
...............++.......::.,,...,::,......,;....,,:::,................
...............:;.......,:.;,,,::,........;,,::::,,...................
................;,.......::::::,.........,+::,,.......................
................,;........,............,::,...........................
.................;...................,:;:.............................
.................;................,::,.:,.............................
.................;,............,,::,,:.;,.............................
.................::..........,::,..::,.;..............................
.................,;..........,,..,::...;.......,,.....................
..................;,...........,:;:...,;.......;:.....................
..................:;.........,::::,.:::........;:,....................
..................+;.......:;,,:,.,;;..........:,:,...................
.................,?....,,:::,::,.:;::.................................
.................++::::::,.,;:.,;:,;,.................................
................:?;:,,....:::::;:,;,..................................
...............,+;,...,,;+;++++::;+...................................
...............:*:::::::,,::,,,,,::...................................
...............;:,,,.............;,...................................
..............,:.............,,.::.........,,,,::::::::,..............
.............,;,...........,::,,++:::::::::::,,,.....,,::,............
............,;,.........,:::,.,;,,...........,,:::......,;............
...........,;,......,,;++;::::+:,,,,,.......::,,........,:............
...........;,....,:;;;:,,......,,,,::::::::::,,,,,,,,,,::.............
..........:,..,::;;:,..................,,,,,,,::,:,,,,:;;,............
..........;.,;::::,.....................................::............
..........:::,.:,........................................;............
...........;:,..........................................::............
............,::::::,,,................................,::.............
.................,,::::::::,,,................,,,,,,::,,..............
........................,,,:::::::::::::;;;:;:;:,,,,,.................
.....................................,..,::::,:.......................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.................,,::,,...............................................
.................:,,;::::,............................................
.................+:..::::;,...........................................
................,:.,,.,:,+,...........................................
.................:,:,.,:,+:...........................................
..................:::.,,;;,...........................................
.................,::..,;;,............................................
...............,:,::,.,;;::,..........................................
..............,:.,,,:,:::,+,..........................................
.............,:..,:..,,,..;...........................................
.............,:,,::.......:,..........................................
.............:,,,;,.......:,........................,:,,:::,..........
.............:,.,:.......,:.......;;,...............,:,:**;;,.........
.............:,,::,......,;,......;::,.................,;::.:,........
.............:,::,:,,,,,,,,::................,,,,,,,,,,;,.:.:,........
............:;.,:.+,,,,,,,,,,;::,............,,,,,,,,;:,.:,.:,........
............,+.:,.;,::::;;::,,,,,,,,,...............,:...,:,:,........
.............:.:.,:..,,....,,::,,,,,,,,,,,,.....,,,,,:,:,,:,,.........
............,:,:.,:............,,,,,,:::,,,:,,,,,,,,,...,,............
..........,,;,:,..:,..............,,,,::,,:,,,,::,,,,,....,:,.........
.......:;;;;:,:....,,,,,,,,,,:::::,,.......,,,,,,,::::::,,,:;.........
......:*+:;;,,........,,,,,,,,:,,,,,,,,,............;::::::;;;:.......
....................................,,,,,,,,,,,,,,,+::,,,,:::,........
...........................................,,,,,:,,;:,,,,.............
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,,::::,........................................
......................:++,,,,:,.......................................
.....................,+*:+**::;.......................................
....................;*;,.,,:.,::......................................
...................,S+.,.....,.*......................................
...................:*,.::..::::S,.....................................
...................;?..;:..:::,%:.....................................
...................,+,..,,,.,,,;,.....................................
....................:;..:?*,.,;,......................................
.....................:+:,,,,:;,.......................................
.....................::,:::,::........................................
..................,::,.......:;:,,,,..................................
...............,:::+.........::,,,,::,................................
.............:::,..::.......,;...:,.,;,...............................
............,;.....,;....,,:;,...;,..,;...............................
............:,..:,..,;:::::,.....;,..,;:..............................
............;,..:,...............,;,::,:,.............................
............;...:,................;*,...;,............................
...........,+:::+:................;::,...:,...........................
...........,;.,,++,..............::..:,...::..........................
............;...:,:::;;:,........::...:,...,:,........................
...........,+...;,,;.,:::,.......,;,...:,...,;,.......................
...........;:...:,.::...::,.......,::..,;,...,:.......................
..........,+....:,..;;:,.,::,,:,,,,,;;,.,;,...::......................
..........:;...,;..,:.,::::::::::::,,.::..::...;,.....................
..........,;..,:...;,..................,;..,:,..:,....................
.........,;,.,+:,::;:::,..........,:::::;;:,.:::;*:...................
.......:;:.,::;,,,....,,.,,,...:,.;:.....,;;+:;*::;:...,;;............
......,?+;:;;:,:;:::,,....,,:..,:...........,:,+...::,.,++,,..........
......,?;;:::.,,..,,::,....,,,..........,,,,,,.:,::.,;,,:::,..........
.......*++,...............,:;;::.,,,,...::,::;:,;;::,;:...............
.......,+:..................,,:;++:,:,..........:;::,::...............
........::,.,,........,,,,,,,,::+*,..............,;::;,...............
.........,:::;:,,....:+:,,,,,,,,,;;;;+;:,........,;::,................
...........,,,,,:::,.::*+:::::::,,,....,,::,,.,,,:,...................
.......................,:,,,..............,,:::,,,....................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,:::::,........................................
......................:,,...,;;.......................................
.....................,?;,..:;++:......................................
.....................;*;:,.,:,,+;,....................................
....................;;.:::,.,,..,;....................................
...................,:.,::,,,,...,;....................................
..............,....:,::;,.,::,,;::,...................................
.............:++:,:;:::,...::,.::;:,,,:+*;............................
...............,.,,,+:;:.....,;:,;,,,,,,,.............................
....................,::,:,..:+;::,....................................
......................:,,::,,,::,.....................................
...................,,::...,,:;:,......................................
................,::;:........;:,......................................
.............,::,,.,:,........,;::,...................................
............::,......:,.......,,.;:,..................................
...........,:......,.,::,...,,,.,;.:,.................................
...........:,.....,:...,::::,,..:,..:,................................
...........;,....,;,............:,.,,;:...............................
...........;.,:::+,.............:+::,.,:..............................
...........;.....:..............,;:,...,:.............................
...........;,...,;.............,:,.:,...,;,...........................
...........:,...,:............,;,...::,..,;,..........................
...........:,...,:............:,.....,:,...::,........................
...........:,...:,............;........:,...,::.......................
...........::...+,...........::.........::....::......................
...........,:...:,..,;;:,,,::+,........,.,:,...,:,....................
...........,:...,:....,,,,,,..:,.....;:*:.,::,..,;:...................
..........,,:,...:,...........,:.....+;*,:..,:::;;*:,.................
..........::,:...::............;,....,,,,,....:+;,.,:,................
..........;,.:,..,:..,...,,,,,,:::,,,,,,,,:::;;;;;;,.::...............
.........,:,,,:...;.,:::::,:;:,..,,,,::,,,,,,,::,::::.,:,.............
.........;;:,,:,..:;:,,,..:,...........,,,,,::,.....;,.,;,............
........,*,...:;,.,;;;:::::::::::::::::,,,,,,,......;,.,,;,...........
.........;,..::,:..::.,:::++::,,::::::,,,,,,,,......:::;:;:...........
.........,:,.:,,:...;,.....,,::,,.....,,,::::,.....,:+*++;............
...........::::,:...:;........,,:::,::,,,.....,,:::,,:**:.............
............,;;,::;,:+,............,::;++*;;;;;:;;;,...,..............
..............,,;;+::+,............,;;:;+:,,...,;;:,..................
.................;;;;+:,,.............;+:,,,:::;:.....................
...................,;,,,,:::::::::,:::;:,,,,,.........................
.............................,,,,,,,,.................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...........,,:;+++:...................................................
..........::,,,,:;*:,.................................................
.........::...,::::::::,..............................................
.........:;,..........,::;,...........................................
.........,+;.........,,.,+,...........................................
..........:,...,..,:,....::...........................................
..........:,...;;:,..,::.::...........................................
..........,:...**,...,::,?,...........................................
..........,*;..:;....,:,.;,...........................................
...........:*?,.,.......,;:...........................................
............:+,.::.....:+:............................................
............,;...,:::,,,+.............................................
...........,+,.....:?:,:,.............................................
..........,;,......*:.................................................
.........:;:::,,..:;*;::,.............................................
.......,:,:::;::::,.::,,,:,...........................................
.......:,....,,,:::::,..,.:;,.........................................
......,;.........,+;,...;,::;:,,.......................,,..,,,........
......:,.......,:::;::,.;:....,::,,.................,:;+;:;+++:.:.....
......;.,::,,::,,....,:::+:,.....,::,,,,,,,,,:,,,,,::,,:,,++;;:.;.....
.....,+...,,::::,,......,::;:,,....,,,,,,,,:+;:,,,,,,.....++;;:.......
.....,;........,,:::,......,::;;::,,,,,,,,,;;,::,::;:,,,,:+;+;........
......;,...........,:::,,....,,,::,,,:,:::::::,..,+;:,,,,,,,,.........
......,;..............,;;:,,..............,,,:,...,,::,...............
.......;,.............;;..,::,,::::::::::::::;::,..,;+;;:.....:.......
.......::.............:,....................,..,:::++;;;:...,+*.......
.......,:.............:,..................;:+:...,,;+++;,.,++,........
.......:+,,...........:,..................;:;;:.....,:....,:,.........
.......;::::::::,,:,::;,...................,,,,.......................
.....:;,.......,,,,,,.,+::::,,,,,,,,,,:::::::;+;::,...................
....,;,......,,,,.....,:,,,,,,,,:,,:::::::,....,.,;...................
...,;.....,:::,,,.::::,,,,,:::::::,:::;::........::...................
...;,....::,........,,,,,,,,,.....,:,...........,;....................
..,:................................+,.........,;,....................
..;,................................++:,,,::;;;:......................
..;:...........................;+...*:,::;:;+,........................
..,+;,.......................,;+:,.,;....:+;..........................
....,:::,,,,..............,;+;::,......,::,...........................
.......,,,,:::::::;;;:;;::::;;::,,,,::::,.............................
.................,,,,,,,.......,,,,,,,................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......................,,,,,,,........................................
......................::,,,,,;,.......................................
.....................::.....:+,.......................................
.....................:?,,:..,,::,.....................................
....................,:,:;,:,.,.,::....................................
....................;,.;:.,......;....................................
...................,;,::..,::..::+....................................
...................,;;,,..,:;..;;+,...................................
....................;;:....,,,::.;,...................................
....................,+::,,..,;+,::....................................
......................:;,::,.::::.....................................
.....................,:,..,::;::......................................
..................,:::,.....,+:,......................................
..............,,::,:;........,,;;,,...................................
.............::,....,;.........;,;;:,.................................
............::.......,;,.....,::.:,,;,................................
............;,.....:..,::,,,::,..;..,;,...............................
............;.....,;....,,:,,...,;...,:...............................
...........,;,,,,,:,.............;,,,,+,..............................
...........,;::,,;,..............:+::,;,..............................
...........,:....:,.............,;;...:,..............................
............;....:,............,;,;...:,..............................
............;....:,............;,.;...::..............................
............;,...;............,:..;...:,..............................
............:,...;............:,..;,..::...,:,........................
............:,...;...,,,.....,+...;...:,..:*S+,.......................
............::...::..,::::::::::.::..,;...;,;;,.......................
............:;...,;,...........;,;...;,.....,,........................
............;;,...,;,..........,+,..::................................
...........::,;,...,:,.........,;..::........,,,,,,,,,................
...........;..,::,...::,,,,,,,.;,.,;::::::,:,,,,,,,,,,:,..............
..........::,,..,::,..:;:,,,::::.::.......,,,,,,.......;,.............
..........:,:,..,::;:,,,::,::,,,:;,,,,,,:::,,,,,.......,;.............
..........;+...::,...,::::::;:::;:;+;::,,..............::.............
...........:,..;.........,:+;::,.....,,,::::::,......,::..............
............:,.;..............,,:::,,,,,,........,,:::,...............
.............;;;..................,,,,,:;;;;;;;;;;;;:.................
..............,::,,.....................,:+;,,,..,;;:.................
.................,:::,,,...............,;+,..,,:,::...................
.....................,,::::,,,,,,,...,,:::,:::,,,,....................
...........................,,,,,:::,:,,,..............................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
................................................,,,,,.................
.....................................,,,,,,,,::,:,,,,:::;.............
...................................,:,,,,,,,,,,,:,,:::;++.............
................................,,:,..,::;::;,......,;;,,,............
.............................,;:,,.,,:,:,:*;:,........:,,:............
...........................,;+,..,:::,.:;,;?,.........:,::............
..........................,;+,,,;?:.::,,,,:;.........,,.:.............
.........................,;:;:,;;*:::.:::,,.........,,.:,.............
.........................::,..,:.:::::;;:,,,,,,,,,,::.,,..............
........................,:.......:,,,:,,..,::,,,,..,,,:...............
.......................,::.;,....,:,,...,:::,,,,,,,,,,................
.......................::,.,:,,.......,:,,,,,,,,,.....................
.......................;,....,,.....,:,...............................
......................:;.........,:::,................................
......................*;,........,+,...,;+,...........................
.....................:+,:;;:::::::;....,,:,,..........................
...................,::...,,,::,,,,,:..................................
...............,,,,;:,:::,,........:,,,,,,,...........................
.............,:,,:;;;::,,......,,,,,,,:::::::,........................
.............:,.......,,,,,::::::,,.........,:........................
.............,:.........:::,,,::,,..........,:........................
..............,:,::::::,,,,,,.,,,,::,,,,,,,,,.........................
.....................,,,,,,,,,,,,:::,:::,,............................
......................,,..............................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................,,,,,...........................
....................................,;:::::::,........................
...................................,;,......,;........................
...................................;;::,....;*,.......................
..................................;,.....,::::::......................
.................................::,:,....,,,::::.....................
.................................;,;,.........:;;.....................
.................................;,,...........:*,....................
................................,*,.,,,,,..,,,.,*,....................
................................:%,.,;;+:.:;++,,*,....................
.................................%;..,::,.,:+:.,+,....................
.................................+?,....,,....:;,.....................
..................................,;,..,;+;,.::,......................
...................................:*:,.:+;,;?,.......................
...............................,::::,,::::::,;:,......................
..........................,,:::;*:......,,....,:+::,,.................
.......................,::::,,..,;.............,:,,,::,...............
......................,;,..,,....::,..........,;....;,::..............
......................;,...,;.....:;:,.....,,::,....::.,;.............
.....................,:.....;,......,;:::::::,......,,..::............
.....................:,,,,::;,,........,,...........,..,,;,...........
.....................;+;;;;*;;;+,.................,::+?+++;:,.........
....................;:,..,:;;;;+;:..............,;:,;++++*,,;,........
...................::.....:;:;;+,,:,...........,;,..;;;:,,...;:.......
...............,;,.:,....,:???*,..,;,,,,,,....,;,...:;;;:.....+.......
.............,;?;.,;..,::::::,,....,;,:::,...::......,,,:;:..,;.......
.............,;:..::.,++.,:.........,;.....,;:...........:*,.::.......
.............;,..,;...:+,.::.........:;...::,...........,::,.:*.......
............::...::...;,;..:,.........::,:,............,;.;;;**.......
...........,:....;...,;.::.,:..........:;,............,;,,+;:;:.......
...........;,....:,..,:..;,.,:..........,;,..........,:..::..;,.......
..........::.....,;,.::...::,:,..........,::,.......::...::.,;........
..........;,......,;.:,....,::;............,:,.....,;....:,,;,........
.........,:........;++.......:*:.............::....::....:;;,.........
.........:,.........:;........,+:.............,:,.,;.....;:...........
.........;,..........;,........:*,.............,;,:,.....;............
.........;...........,:.........++,.............+;......::............
........,;............,;,......,;,:::,..........*:...,,::.............
........,+:............,:::::,;*,.,;:::,.....,:;+:::::,,..............
.......,:%:.......,,......,,,:;,..,;:::;;:,,.:,;:,,...................
........;%,......;;*........::....:,..,:::;;....::....................
.........:.......,+;,:,....,+.,,.,;........;,....;,...................
.................:;:,:,.....;,;++;,........,;,...,;...................
............................:::,,,..........::....:,..................
............................................::....,:..................
............................................,*;::,:,..................
.............................................,,,:;:...................
......................................................................

......................................................................
..............,,......................................................
............,::,::....................................................
...........,:,,,.,:,..................................................
...........,;,,..,.::.................................................
...........:,..,:,,,,,................................................
...........:,.,:,.,:::................................................
............,::,,..,:,................................................
...........,,::.,::::............................................,::..
.........,:,:,:,..:,,,................................,,....,,,,,,:;..
........,:..,,.,:,,:,,.......,,,,,..........,,,,,,,,,,,,::,,,,,.,,:...
........;,,,,,...,,,.:,....,:,,.,:,..,,,,,,,,,,,,,,,..,,;,....,:,,....
.......,:.,,;,.......,:...:,.;,..,:,:,,..............,:;;,,:,,:,......
.......,,..,:....,,,.:,..,,.;+....::..............,,::::...,,,........
.......,:.,:,,...,,,.:,.,:..;,....,:......,,,,,,,,,,,,................
.......,:.,;,,,.....,,:::...:,.....:...,,,,,,.........................
.......:,.,,,,,,,,,,,,,:....,:.....:,,,,...........,:,................
.......:..:,.,::,...,:,......,:....,:,............,::.................
.......:.,:...,:...::.........;,....:,..........,,,...................
.......:.:,....:,.:;.........,::,,::;,........,,,.....................
.......:.:,....,:.:,.........:.,;;:,,,,,,,,,.::.......................
.......:.:..,...:,:........,:,,,::,,...,,:;:..........................
..,,:::,,:..;:..,::.,....,::,,,.,::,,,,,,,............................
.,;;:+;,:,..,,......,,,,,,,...........................................
.....,,,..............................................................
......................................................................
......................................................................

......................................................................
......................................................................
.........................,,,,,........................................
.......................,:,,,,:,,......................................
.......................,:,,,,,,::.....................................
.......................,:,...,,,::....................................
.......................,,,,..,;,;,....................................
.......................,::,...,,;,....................................
........................,;,....::.....................................
.................,,,::,:::..,:,:......................................
..............,,::,,..,::...,;:,::,,,................,,,..............
............,,:::,...,:.,:,,,:.,::,,,,,,,,,,,,::,,,,,:;:..............
..........,::,..,:;;::....,,,..:;:,,,,,,,,,,,;+,,,,,.,,,++;;..........
.........::,,,:;;::;::,,,,.....:,.,,,,,,,:::,;:,,,,,,,,:;;;:..........
.........::,,,...,,,,,,,++:.,,::...................,,,,;;,,...........
...........,,,,:,,,:::,,;+:.,;:............,............,.............
...................:,,,,,,...:............;+..........................
...................:,.,,....,;...........,;;,.........................
...................;,,,::,,::;........................................
..................:,.......:.:,.......................................
.................:,.,,,,,,,:,+:,,,,,,,::::,,,,........................
................,::::,,,,,:,::,,,,,,,:,,,,..,:........................
................:,:,............,::,.......,:,........................
...............,:..........:,......,:,,,,,::,.........................
................,:,,,,,,:;:;::::,...;:::;;,...........................
..................,,,,,,,::::,,::,,,:,,,,.............................
......................................................................

......................................................................
...................,,,,...............................................
.................::::::;;,............................................
................::..,,,,,::...........................................
................;....,:;;:+:::::,.....................................
................;..,:;;,,.....,;;:....................................
................:;+:......,:,:,..::...................................
.................;:.......;+,.....,;..................................
.................;,.....,:;....,,,.;,.................................
.................;....,:++,....,;+,;..................................
.................;....;;:,.....,;;.;:.................................
.................::,..:;,,..........;,................................
..................:;;;.,:,.........::,................................
....................,+,...........:;..................................
...................,,;.......,,,,,:;..................................
..................::;::,,...,:,::::,..................................
................,:,..,+:::..*;:,......................................
...............,:,.::::::;:,;:,;,.....................................
..............,:..::.....:;..;.;,.....................................
.............,:..::......,;..:,;,.....................................
.............:...:........+;,::;,.....................................
............,;..,;.......,;,::,;,.....................................
.............;,..;.......::....::.....................................
.............::..:,......;,....,;.....................................
.............:,..:,.....,:......::....................................
.............;,..:,.....;,......,;....................................
.............;...:,....,:.......;,....................................
............,:...:.....:,.....,;,.....................................
............:,..,:....,:.....,;,......................................
............;...:,....::.....::.......................................
...........,;...;.....:,.....;,.......................................
...........,+:..;....,:...,,,+,.......................................
...........:+;:;:....::::::,:+,........,:,............................
..........,;:,;:.....::,.....,:,.......*+:............................
..........;,.,:......:,........;,......:;::...........................
.........,;..:,.....,:.........,::,.......,...........................
.........::..:,.....:,.,,::::,..,,::,.................................
.........;,..::....,:,::,,..,::,::.,:::,,,,...........................
.........;...,:....:,.........,;;,.....,,,:::,,,......................
.........;,..,:...,:............,::,.........,,:::,,..................
.........;:..,:..,;...............,,:::,,........,,,::,...............
..........;:.::..:,...................,,::,..........,;,..............
...........:;+,.,;.......................,:::,,.......,;..............
............:;..,:..........................,,:::,,...,:..............
...........:;,..,;:,,...........................,,::,.................
...........+:;..,;,,::,,...........................,::................
...........;:;:..:,...,,::,,,.......................,;................
..........:+;:;:.::.......,,::::,,,,................:,................
..........:++;::,;,............,,::::,,,,..........::.................
............,::::,................,::,,::::,,,,,,,:,..................
.....................................,,,,,,,,,:,:,....................
......................................................................

......................................................................
......................................................................
......................................................................
.............,::::,,,,................................................
............::,:::,,,,,,..............................................
............:::,,,:,:+++;,............................................
.............;::,,..,:::;:,....,,,....................................
.............,;:..,,,:..,::::::::,:,,.................................
..............:+,,,::,,,.:,.,.;..,,,:,,...............................
...............,,:;::::;,:,..,;..,:..,::,.............................
...................,,:+::,.,,:,...,:,..;::............................
....................,:,,,,,,,.......,:+:.,:,,.........................
...............++:.,:,................,;:,.,:,........................
...............::,.:,...,........,::,..,::,..,:,......................
...................:,...::,,,,,,,.......,:::..,::,....................
...................;:::;:,:::::;;,.......;,,:,..,:,...................
..................,;,..:....,++::,,,,::::,,,.,::,.::..................
................,::;;:,;,,,:;,::,,,,......,:;,,,::,:+:,...............
................;+*;,:,,,:::,,,,,,....,,:::,,,,:::*?::::,.............
................:+*;,....:;;::::;;:,,,::,,,,,:,::;;;::;;+,............
.................;+,:.........,;+:::,,,,,,,,,,.....,,,:+*,............
..................,::;,..........,,,,:;;,..............;,.............
....................,,:::,,,,.........,+:::,,,,,,,,:+;:,..............
.........................,,,::::::::::;;:::::::++,:::,................
....................................,,..,,,::;::,.....................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
....................,:::,.............................................
..................,;+;;:+;.......,,,::................................
..................++,..,:*;,,.,::,,,::................................
..................*,,::,,,,,:::,..,...................................
................,,:+:,........,+:.,:::,,,.............................
.............,::,,::..,,:...,:::;,....,;;,............................
..........:::,,..,:.,:,:;.,::,,.,:....................................
..........;:.....,;:,.,:,,:,.:+:::....................................
.................:;,..,;,....,;,;,....................................
...............,:,.:::,,,......,::....................................
..............;;,...,:;..,:...:;,.....................................
..............,,.....,:...::,,::......................................
....................::.....,;:,.......................................
..................,;:,....,:+:,.......................................
.................:;;::::,.:;++;:...:;,................................
................::,,:,.,::,,,;:;:..;+,................................
...............,:......,.,,::,.:;:.,,,................................
...............::,.....::......,:+:...................................
...............;:,......;,.......::;..................................
...............:,:,..,:::;,.......::;,................................
...............,;.::::,..,:,......;.,:,...............................
................:,.;:.....,;,,:..;:...:::,............................
................,:..,:,....,;:..,:::....,;,...........................
.................;...,:,....,;,.;,.,:,....::,.........................
.................:,....::,...,:::....::,...,:,........................
.................:,.....,:,...,;:.....,:,....::.......................
.................:........::,.,.,::,....,:,...,:,.....................
................,:.........,::;,..,::,....,::,.,::....................
................+;;;;;;;;;;;;;:,....,::,....,::,.:::..................
...............::,,,,,,,,,,....:;,....,::.....,::.,*;,,...............
..............::...............,+;;,,...:;::::::;+;+,,::..............
.............,:................,;.,,::,..,:,.....:+....,:.............
............,;.....,,,:::,,,,..,,....,::,..::,,::,::,:,,;.............
............:,..,:::,,,,,,:::::,,,,,,,.,::,.,;;,...:;;+;,.............
............:...,,............,,,::,::::;:::..,;,....:;,..............
............;,...........................,:+,..:;..,::,...............
............,;,............................::...;,,:,.................
.............,::,,..........................::.,;::...................
...............,,::,,,,...................,,:;:+;.....................
...................,,,::::::::,,,,,,,,,:::,;+;+:......................
...........................,,,,,,::::,,:::,::,,.......................
.........................................,,...........................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.............,,:::,,..................................................
............::::,:,,:,................................................
............::,...,:::,...............................................
...........:,...,;,,::,...............................................
...........:,..,:,,.,::..........................,,,:;::..............
............:,..,,...,:,.......................:;:::;::;;.............
.............,:....,,:,::.....................,;,......:;.............
.............,:...:,,...,,..................,,;,.,::,:,,,.............
.............::,,.:,......................,,,,,..,,..,::,.............
............,;,::,::,...................,:,,,,.;,...;,:,..............
............,::,,,.,:,.......:;,.......::::;,,:;:,,,:,................
............,;,..:,..:,......+*:......:,..:...:,:;;:..................
............,;:,.,:..,:......,:,.....:,..,:...:,..::..................
............,;;:,::..:,,::..........,:....;:,,:,......................
............,::...:.,,,,,:..........:.....:,..,:......................
............:,:...:.;::::,::...,:,,,:.....,:..,:......................
...........,:.,:..,:;;::::+;,..,,,,,,......:,..:......................
..........,;,,,:,,..,,:,,,,.:,.....,:......,:..::,,...................
.........,:,....,:::,.,,:,,.,,......:....,,,;,...,,,,,,,,,,...........
.........:,.,,:;;;:::;::,:,,::,,,...:,,:,,,,,,:::,,,,,,,,,,:..........
.........:..,:,,.......,,,:,,.,;+:...:;,.........,,,,,,,,::::.........
.........,:.................,:;;++....:,.................,+*;.........
..........,,:,,,,,,,,.,.,,,::,,:;,.....,:,,,,,...,,,,,,,,,,:,.........
............,,,,,,,,,,,,,:;:,,,,.........,,::::::,:;:;;,,,,...........
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...........................,,,,.......................................
........................,::::::::.....................................
........................+:....,:%,....................................
.......................,%*:..,:;;+:...................................
......................:+::;,,,...:;:..................................
.....................,+,.;:::,.....+..................................
.....................;:::+:,:::..,,;..................................
.....................;,+,:,.:;:.:;:+..................................
.....................:;::...,,,,:,,+..................................
......................+:;,,...:;+,;:..................................
.......................,+,;:.,;*;;:...................................
......................,::..:::,:::....................................
..................,,;;:,.....,+:.........:,...........................
...............,:::,,;,.......::;:.....:;+,,..........................
.............,;:,....,;,........;;;:...:;**;,.........................
............,;,.......,;,......::.;:;..,.,,.,.........................
............::......:..,:::,,::,.::.::................................
............;,....,;:....,,:,,...;,..::...............................
............;,,:::*;.............+,,::+:,.............................
...........,+..,,,+..............;*:,,.,;,............................
...........,+....,;..............;:;,...:;............................
...........,;....::............,;,.,;,...:;...........................
...........,;....;,............+,...,;:,..:;,.........................
...........,;....;............::......,;...,;:........................
...........,+...:;............;,.......,;,...:;,......................
............;...:;..,+;:,..,,;;.........,;,...,;,.....................
............;...,;...,::::::::;..........,;,...,;,....................
..........,:;,...;,...........::...........::,..,+:...................
..........::,;...::...........,;............,;;;+*?:..................
..........;,.;,..,;............;:.............+?;,.:;.................
.........,;,,::..,;.::::::::;::::::::::::::::;++;+:.,;,...............
.........*;::,;...+:,,,,,,::,,.....,,,,,,,,,,:::;;;;,,;,..............
........;*...,*:..++*;:::,:..........,,:::::::.....:;.,+:.............
........:;...;:+,.,;,:::;+*+;+++++;;;:,,,,,,,,.....:;..,+:............
.........:;.,;.;...;:..,,:;::,..,,::::,,,,,,,......,;,;;,+............
..........,;:;.;...,+.......,:;:,,....,,,,:::.....,,**+*+:............
...........,;+,;,:,:?,.........,:::;+;::,,,..,,,:::,;S%+:.............
.............,;+;?;;*;............,::;+*?++;++;+;;,..,:...............
...............,***+?,,...........,;;:;+:,....,+;:,...................
................,,;*;::::,,,,,......,*+:,,:::;;;......................
........................,,::::::::::::,,:,,,..........................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

16) Sit in Easy Pose. Begin chanting: God and Me, Me and God, Are One. Continue for 3 minutes.

Then chant: I Am Thee, Thou Is Me, Me Is Thou. Continue this for 2-3 minutes.

Finally chant: All Things Come From God and All Things Go To God and continue for 2 minutes

Page 37

KY for circulatory systems and magnetic field (from SG)

......................................................................
.......................................................,..............
......................................................,::.............
......................,,...............,..............,::.............
...........:,:;:,..,::::;+;;:;;;+;;;;;+?+;;:;:,,,,.....,..............
.........;**;+,::;++;...+?*;+***;,,;+:+;;;;:::,?;,+;::,::,,,::,:::;;,.
....,:,;*??*++:;;++;,,:,:+::+*;,..:+,;;:;,,,,*??::+:,::+*+;;+;;;::*?:.
.....,,,**?++?***;?*?;;,,;+;+;,,,:;,++:,.::,,*%*:+,,,,,,,,:+,.,,:;;...
........,+**;,.,;;??+;;:::;+:;:++;;:;+***+;++;+*+:::::::::;;:::,,.....
.................,,,,;:::,,::?;:?SS::::::,.......,,,,............,....
..........,,:::,..,,::::+;+;;;+++*+;;++**+;:,:::,.,...,,,,,:::;;+??,..
........:+S++:;:;;*+,,.+??**;*?+:,.,,:::;:::,**:?+::,::;%*+;::,,;S;...
.......;*+%?*;::;;++::;?;::;:;:,..::;:;;;:::+%*+++::::,:::+,,,:::,....
......,*++***?;**;,:,.,,:;,;:..,,:;+;::.....*?%;*,,.,,,::*;:::,.......
.......,;+*?;..;*++?*;:,::;;?*;;++;+++*++;::**?;;:::::,,,.............
..........,.....,,;+;::,,,::**:*%S;:,::,,,............................
...........................,,,,,,,....................................
......................................................................

l) Lie down flat on the back, arms straight along the thighs, heels, and toes together. Press the toes forward. Press the toes deeper and deeper for 1 minute, then lift the heels 6 inches. Begin long deep breathing. Keep the head relaxed down on the ground and continue for 3 minutes.

2) Dead relaxation for 2 minutes.

3) Again press the toes forward both with the hands straight along the thighs and toes pressed down maximally. Hold for 1 minute. Now lift the heels up 3 inches only. Apply Mula bandha. Relax.

......................................................................
............,.........................................................
...........:::........................................................
...........:;;........................................................
.........,......,,::,,,,.......,,,,,,,,...............................
....,;+;+;+::,;;::,,++;;::*?+?*;;*+::;+**::::::.......................
...;**;+:.;,;+?;...;+:+::**;+:,.:;:.,;::,,::++*+*:::,,,,,,::,:::::....
..:***;;;:;;::+:...:,:+.:+;;.:,;:+::::,,,:*;+??*+:,,:;*;?;+;:;:;+?,...
..,*+*;;**;+,:;*:::,:;**+:..:+**+*;::;;:,,+*??;;,,,,,,,,::...,,:++....
...,+*++:..;+?**:;:,,::+++;+?%*;;*****+*****%+:,,,,,,:::;+::;::,......
............,,::;;::::::;?*:?#S+::,,,,......,,,,,,,,,......,..........
..........................,,,::.......................................
..................,,:::,..............................................
.................:;;;;;;;,............................................
.................+;;;;;;*:............................................
.................;?++++:+:............................................
.............,,,,.?;::+:+,..::::,,,,,,................................
.......,:::::::,;,:;++:.;..:::+;;:,,::;:..............................
......;:,,,,;+*,:;,;++::+::;,;;:;::::,;:..............................
......,::+:,;:?%?*;:;*:*,,**+*+:,,::;;,...............................
...,,...,:,::::*++,..+?,..::*;*+:,,...................................
...;;,,,,,,,,:;**,...;*...:;*+,,,,,,,,,,........,,,...................
...:::,,,,,,,,,,::,...:.,;;%,+,,,,,,,,,,......:;;::::,................
....,............;::..+::;:;,;..............,;:,:::,,::,..............
.................:,...;::::.,;.............,;:::,,,::,.:;,............
.................,:...;;::,.,*............,+:::,,::,,::.,;:...........
........,::::,,,.,:...+;,...,?+..........,;:,,,,::,::,,:,.;:..........
........;,.,,,;::;;:,,*,.,::+;?;,....;+;.;;:::::,,::,::,::.+,.........
.......,;.....,;+;+;*;:**;;,,..:+..,;;+;;;,,,,::::,,::,:,,:+,.........
........,;,....,+?+:;*?*,....,:++..:;+;*+......,::::,,;,::;:..........
.........,:::,..:+?**;:.....;??*,..::*+?;,..,,,,.,::;:,::+:...........
............,;*+:;*+?+::::;+%*;....:;??*+;;,;:;,...,::;:+,............
.............,::,::;+:::::;;+......+,;S?;*,,;;:,....,;++,.............
......................,,,,........,+.:;+:++:,.......::,...............
..................................;,.,;.;****,....,.;.................
......................,::::::,:::*:..,;:*:,:,.,,::,:+,:::::::,........
................................;,...++:;;::::::,..,?;,,..............
.......................,,:,....::...;+::.:+,,.......;+:::,,...........
.......................:;::...::...::...;:::......:+;:..,,::::,.......
........................,:,..::....;..:;::;;......+:,.......:;;:......
............................;:....::.::,..:*.....::.........;..:+,....
..........................,;,....,;,+:.....,;,..,;..........;,.:*::,..
.........................,;,.....:,;;.......,;..;,..........::.;;.:;..
........................,;,.....,+,;.........::,:...........;,:+,,;;,.
........................;,......:?;...........:+,...........:.,,,;,;,.
.......................,:.......+;.............,...........,:...;,....
.......................::......:;..........................,;...,.....
.......................,;:,,,:;:............................;;........
.........................,,,,,.............................,:;,.......
...........................................................;..........
................,,........................................,,..........
...............,;:....................................................
...............,;:..............................................,,::;:
..........,,,,....................,,,,,,,:,,,..........,,,:::;;;+;;??;
.......,:;*%;+:+,...,::++:::;;+;*?*;;;***+;*++;;+;;;*+:*?++++;,,,,;*:.
.......;?+*+;,:;+;:;:,;*++,++*;++;,,.;:;+::;;:;*?;++?;::;:,,+,,:;::...
.......*+;*;+;::**;...;+:+,:;+:..,+;+::;:,,..+++++*;,....::::,::......
.......;?+*+;:?;;,;:,,,.,*:;;,..:*;++;;,,;;:+;?+***,,::::+;...........
........,:;,.:;:..:;:+::::+++;;??**+;+++;+++++;:;;;::::::,,...........
...........,:+,:;;?+;:::::::?*;??#?;+:,,,,,,,,........................
.........::,,,,,,,,.,,,,,,,,,,::::,...................................
..........................................................,...........
..............,:,................,,,,,.............,,:::;?*+,.........
.............:+::...........,:::::;;+**+:::;;+++*%S###:;;?*?;.........
........;:...,::,.....,,:+;;;*,.,;?;,:::+++*%%,,+*;S@@S**+*?:.........
.......,?++;;;:,,,:::;**+*;;,,;,,+;...:;:;+*;::**;:,:S*%?*?+..........
........*;,,+;:;;;::::+:::....;;:++::,,;*****?+?+:,,+;,,:;:...........
.........:::+,,,,,,,,*++::::,;;*?*:,,:+::+;:+*;++:+*:.................
.............,,,,,,,,,,,,,,,,;:::;:,,,;;:::,,,,,..,...................
...........,,..........................,..............................
.......,,::,,,,,,,,,..................................................
......::,;;+::+;,.,,:,................................................
.....:,..,,;;;;+:...,:................................................
.....:..,:::;;;:,....:................................................
.....:..,:;:;;;,....,:................................................
.....,:,..::*%*,...,:.................................................
......,,:,,,;**:,::,..................................................
.........,,,::;:,,....................................................
.........:;:,+:.......................................................
.........;;::*...,,:::::,,,,,,,,,,,:::;::,,...........................
......:+;;+;*+,,;:,,,,.:+:;++**++**??*+*+++::;:::,....................
.....;**+;,.::+*;.....,;+::**:,::;:,,.:;;:,,,*%+,*;::,:,::::::::;;;:..
....;*;*+++;++*+++,...:*+;;++,,:+;+*;+:...,:*;+++*:,,:::+??;+;:::;??,.
....,*+?+*+::?,.,::;;::**?*:,:**+++;;++;:,,.+*+*+,,,,,,,,,+,..,::++,..
.....,;+:,..,:::,,:+::::;;**;+??*;,,::+*?+::+++*::,,::::::;::::,,.....
...............,,,::,::,:::*;+?%%;,,,,..........,,,,,,,...............
.............................,,,,.....................................
......................................................................
......................................................................
.,....................................................................
......................................................................
......................................................................
......................................................................
......................................................................

4) Dead relaxation. Become disassociated from the body. Imagine that there are no legs, no arms, no trunk, and no head. Continue for 2 minutes.

5) Sit in easy pose. Put hands 'on shoulders in a "U" with fingers in front, thumbs in back. Begin breathing long and deep for 3 minutes. then inhale and mentally circulate the pranic energy. Relax.

6) Make an antenna of the right hand with fingers straight up in the air and the thumb closing off the right nostril. Begin long deep breathing through the left nostril for 5 minutes. Inhale - hold for 30 seconds and let the energy circulate in the body.

Exhale.

7) Lie on the back. Lift toes and head 12 inches from the ground. KEEP UP! Do normal breathing for 2 minutes and breath of fire for 1 more minute to relieve pain. Inhale - hold, and relax.

8) Deep relaxation to a gong or to the chanting of long: Sat Nam's " (see basic Breath series) or any beautiful divine version of the Ashtang Mantra can be done. Relax for 10 minutes. Then rotate the wrists and ankles and stretch the spine.

9) Lie with hands at the sides and legs straight together. Begin bundle roll. Imagine the body is a bundle of logs tied together and roll over and over without using the arms or legs, like logs rolling downhill.

10) Without a rest, lie flat on the back, open your mouth, and laugh loudly. Release the energy through the lungs. Relax for 1 minute and laugh again.

Relax.

Page 38

......................................................................
.......................................................,..............
......................................................,::.............
......................,,...............,..............,::.............
...........:,:;:,..,::::;+;;:;;;+;;;;;+?+;;:;:,,,,.....,..............
.........;**;+,::;++;...+?*;+***;,,;+:+;;;;:::,?;,+;::,::,,,::,:::;;,.
....,:,;*??*++:;;++;,,:,:+::+*;,..:+,;;:;,,,,*??::+:,::+*+;;+;;;::*?:.
.....,,,**?++?***;?*?;;,,;+;+;,,,:;,++:,.::,,*%*:+,,,,,,,,:+,.,,:;;...
........,+**;,.,;;??+;;:::;+:;:++;;:;+***+;++;+*+:::::::::;;:::,,.....
.................,,,,;:::,,::?;:?SS::::::,.......,,,,............,....
..........,,:::,..,,::::+;+;;;+++*+;;++**+;:,:::,.,...,,,,,:::;;+??,..
........:+S++:;:;;*+,,.+??**;*?+:,.,,:::;:::,**:?+::,::;%*+;::,,;S;...
.......;*+%?*;::;;++::;?;::;:;:,..::;:;;;:::+%*+++::::,:::+,,,:::,....
......,*++***?;**;,:,.,,:;,;:..,,:;+;::.....*?%;*,,.,,,::*;:::,.......
.......,;+*?;..;*++?*;:,::;;?*;;++;+++*++;::**?;;:::::,,,.............
..........,.....,,;+;::,,,::**:*%S;:,::,,,............................
...........................,,,,,,,....................................
......................................................................

......................................................................
............,.........................................................
...........:::........................................................
...........:;;........................................................
.........,......,,::,,,,.......,,,,,,,,...............................
....,;+;+;+::,;;::,,++;;::*?+?*;;*+::;+**::::::.......................
...;**;+:.;,;+?;...;+:+::**;+:,.:;:.,;::,,::++*+*:::,,,,,,::,:::::....
..:***;;;:;;::+:...:,:+.:+;;.:,;:+::::,,,:*;+??*+:,,:;*;?;+;:;:;+?,...
..,*+*;;**;+,:;*:::,:;**+:..:+**+*;::;;:,,+*??;;,,,,,,,,::...,,:++....
...,+*++:..;+?**:;:,,::+++;+?%*;;*****+*****%+:,,,,,,:::;+::;::,......
............,,::;;::::::;?*:?#S+::,,,,......,,,,,,,,,......,..........
..........................,,,::.......................................
..................,,:::,..............................................
.................:;;;;;;;,............................................
.................+;;;;;;*:............................................
.................;?++++:+:............................................
.............,,,,.?;::+:+,..::::,,,,,,................................
.......,:::::::,;,:;++:.;..:::+;;:,,::;:..............................
......;:,,,,;+*,:;,;++::+::;,;;:;::::,;:..............................
......,::+:,;:?%?*;:;*:*,,**+*+:,,::;;,...............................
...,,...,:,::::*++,..+?,..::*;*+:,,...................................
...;;,,,,,,,,:;**,...;*...:;*+,,,,,,,,,,........,,,...................
...:::,,,,,,,,,,::,...:.,;;%,+,,,,,,,,,,......:;;::::,................
....,............;::..+::;:;,;..............,;:,:::,,::,..............
.................:,...;::::.,;.............,;:::,,,::,.:;,............
.................,:...;;::,.,*............,+:::,,::,,::.,;:...........
........,::::,,,.,:...+;,...,?+..........,;:,,,,::,::,,:,.;:..........
........;,.,,,;::;;:,,*,.,::+;?;,....;+;.;;:::::,,::,::,::.+,.........
.......,;.....,;+;+;*;:**;;,,..:+..,;;+;;;,,,,::::,,::,:,,:+,.........
........,;,....,+?+:;*?*,....,:++..:;+;*+......,::::,,;,::;:..........
.........,:::,..:+?**;:.....;??*,..::*+?;,..,,,,.,::;:,::+:...........
............,;*+:;*+?+::::;+%*;....:;??*+;;,;:;,...,::;:+,............
.............,::,::;+:::::;;+......+,;S?;*,,;;:,....,;++,.............
......................,,,,........,+.:;+:++:,.......::,...............
..................................;,.,;.;****,....,.;.................
......................,::::::,:::*:..,;:*:,:,.,,::,:+,:::::::,........
................................;,...++:;;::::::,..,?;,,..............
.......................,,:,....::...;+::.:+,,.......;+:::,,...........
.......................:;::...::...::...;:::......:+;:..,,::::,.......
........................,:,..::....;..:;::;;......+:,.......:;;:......
............................;:....::.::,..:*.....::.........;..:+,....
..........................,;,....,;,+:.....,;,..,;..........;,.:*::,..
.........................,;,.....:,;;.......,;..;,..........::.;;.:;..
........................,;,.....,+,;.........::,:...........;,:+,,;;,.
........................;,......:?;...........:+,...........:.,,,;,;,.
.......................,:.......+;.............,...........,:...;,....
.......................::......:;..........................,;...,.....
.......................,;:,,,:;:............................;;........
.........................,,,,,.............................,:;,.......
...........................................................;..........
................,,........................................,,..........
...............,;:....................................................
...............,;:..............................................,,::;:
..........,,,,....................,,,,,,,:,,,..........,,,:::;;;+;;??;
.......,:;*%;+:+,...,::++:::;;+;*?*;;;***+;*++;;+;;;*+:*?++++;,,,,;*:.
.......;?+*+;,:;+;:;:,;*++,++*;++;,,.;:;+::;;:;*?;++?;::;:,,+,,:;::...
.......*+;*;+;::**;...;+:+,:;+:..,+;+::;:,,..+++++*;,....::::,::......
.......;?+*+;:?;;,;:,,,.,*:;;,..:*;++;;,,;;:+;?+***,,::::+;...........
........,:;,.:;:..:;:+::::+++;;??**+;+++;+++++;:;;;::::::,,...........
...........,:+,:;;?+;:::::::?*;??#?;+:,,,,,,,,........................
.........::,,,,,,,,.,,,,,,,,,,::::,...................................
..........................................................,...........
..............,:,................,,,,,.............,,:::;?*+,.........
.............:+::...........,:::::;;+**+:::;;+++*%S###:;;?*?;.........
........;:...,::,.....,,:+;;;*,.,;?;,:::+++*%%,,+*;S@@S**+*?:.........
.......,?++;;;:,,,:::;**+*;;,,;,,+;...:;:;+*;::**;:,:S*%?*?+..........
........*;,,+;:;;;::::+:::....;;:++::,,;*****?+?+:,,+;,,:;:...........
.........:::+,,,,,,,,*++::::,;;*?*:,,:+::+;:+*;++:+*:.................
.............,,,,,,,,,,,,,,,,;:::;:,,,;;:::,,,,,..,...................
...........,,..........................,..............................
.......,,::,,,,,,,,,..................................................
......::,;;+::+;,.,,:,................................................
.....:,..,,;;;;+:...,:................................................
.....:..,:::;;;:,....:................................................
.....:..,:;:;;;,....,:................................................
.....,:,..::*%*,...,:.................................................
......,,:,,,;**:,::,..................................................
.........,,,::;:,,....................................................
.........:;:,+:.......................................................
.........;;::*...,,:::::,,,,,,,,,,,:::;::,,...........................
......:+;;+;*+,,;:,,,,.:+:;++**++**??*+*+++::;:::,....................
.....;**+;,.::+*;.....,;+::**:,::;:,,.:;;:,,,*%+,*;::,:,::::::::;;;:..
....;*;*+++;++*+++,...:*+;;++,,:+;+*;+:...,:*;+++*:,,:::+??;+;:::;??,.
....,*+?+*+::?,.,::;;::**?*:,:**+++;;++;:,,.+*+*+,,,,,,,,,+,..,::++,..
.....,;+:,..,:::,,:+::::;;**;+??*;,,::+*?+::+++*::,,::::::;::::,,.....
...............,,,::,::,:::*;+?%%;,,,,..........,,,,,,,...............
.............................,,,,.....................................
......................................................................
......................................................................
.,....................................................................
......................................................................
......................................................................
......................................................................
......................................................................

COMMENTS:

Blood is the life supply line to your cells. Did you know that blood cells act differently with different magnetic influences? Exercises 1-4 raise and lower the blow pressure and increase circulation to the limbs and head. Exercises 5-7 magnetize and charge the blood with pranic force. This is like getting a transfusion of fresh young blood. The last exercise allows the new energy to circulate and affect the entire body. With the bundle roll, you consolidate those effects for the rest of the day.

Page 39

Kundalini Yoga for lower spine and elimination (From Sadhana Guidelines)

.....:;;++:..............................,,,,.........................
...,+;;:::+;.......................,,,:::,,,:::,......................
...,*;:;;;;*;...................,:;;;;;;,,*%***?;,,...................
....,++;;:+:;.................,;:,;:,,...;*+;;:+;;;:,.................
......;?:.:+;................;++:,......,;*:::::.,:;;:................
......:::::*:..............,*?+,,,:,::,,*:+;::;;,..::+,...............
..,,::;:,,;?+::,,,,,,,,,,,,;*;,.,,,;;:,%@*,+;::;+:.,;*,.,,............
..,+:..,,::;+,+,,,,,,,,:;;,,,,,::;*;,.:S@@*:;;;;;++**;,,,,,...........
..:,.......,,,+,.....,::,,,,,:;;:::,,,.,:*;,::;;;+**,.................
..;...:,......,;,;:.,;,.:::+;;;:..,,,::+++;,,,,,,,....................
..;...;,......:;,;,,;:*+:+;:.,::;;++:;+;:+:,,:;::::...............,:..
..;..::.......:+..,:::+?*;*:;:;;;:;:,;;;;+::;++*;,:,..............+?:.
..:,.:,.......,*:.:,,:;;;,;??;:+,,,.:::,...,..,:;:,::...........,:;+:.
..,:,+,........+?:;,..,;,..;*;++;;::,::....++,.;+,,,;::,,,,,,,:::,,*;.
...++++,,:::;;;+*::;;;+:.,;;::;;+;;:,:,,,,,;*,,+*,....,,::,,:::;...;:.
...:;,++*+;:;;:::,;;,..,:,:+:,,,;;:,,,,,,,,,,,,,::::::;+;;;;+;:;::::,.
....;.;+,,,::,::,;*+*+::;......;*::...................................
....,;,:::,,,::.;+;;::;+;+;:,,,+,,;...................................
.....:;:*%+,:,...,,:,,:,,,,,:*:,;,:...................................
.......,:;:,.......,,,,::,:::+:;+:;...................................

1) Sit up straight with the legs stretched out. Bring the left leg under the buttocks so you sit on the left heel. Place both hands palms down next to the hips. Inhale deeply. As you exhale bend forward. Inhale -raise up. Continue for 2 minutes.

2) Do the same as in Exercise 1 but keep both legs extended straight forward. Continue for 2 minutes.

........:;+*+:........................................................
......:;+;;:;*;.......................................................
.....,*+:::;;;?;......................................................
......:+;:;;:::+......................................................
.......,+;;,:;:*,.....................................................
........,;+,.:?*.................,,,,,,,,.............................
........,:,::;+,.............,:::,,,,,,::+;,,.........................
.....,::;:,.,;*+::,..,,....,+;,.......:;*?*?*;;,......................
,,,:;:,..,:::.,*,,;,,*;,.,+*:........,+::::;::+*:,,,,,,...............
,,,+,.......::;:.,::.;;,,+:..:.,,:,.:*;,:::::.,;+,,,,,................
..::..,..........;:,.,::,..,;:++;;:?@@%,::::;..:+:....................
..;,..;.,,,......:;::,...,:+;;**;*++%%S*;,::;:,+*,....................
.,;..,;.,:,.....,:;:...,::;;:;;:;;;;+*+;;;;;***+,.....................
.,:..:*,........:,:,..:+::;:;;++;::::;;:::;;;:........................
.:;,.;*:......,,+:,:.;;::;:;;::,,,....,;;;;:,::,,..............,.,....
.:?,,;+,,,,...,;++;+:+:::++;::,:;:..,::,;*:::;++*;,,,,........,*+;*,..
.;+:;++;++++;:,,:;+*:,,..,:;;;;:..,::,.,+:,,*+::;,,;+::;::;::+;+;,?:..
.:+:+*+:,,,,:::::;,,,,,;;,...,::::;:,,,;+,.:+:.,,,,:,:;;:++;:::;:::...
..;.;+,.........,::++;;*??*:,...,,,,,,,,::::+;,,,,,,,::,.;...;;::,....
..;.;+:.......,::,;;;*+**+++*++:,,.........,,,,,,,,::;+::+:::;:,......
..;?;;*;:,,,,::,..,.,,,::,,::;;++*+;;:,,,:+;+*,.............,.........
..,::+*+,,::::::,::,,,,,......,,:+;;+:,,+*:,:*,.......................
...............,,,,,,,,,::::;;,,:;,...,;;,::,.........................
..........................,,,:,,:::::;+:::,...........................

3) Lie down on the back. Inhale deeply. As you exhale, sit up, grasp the toes, and bend forward. Inhale and lie down again. Mentally vibrate "Sat" on the inhale, and "Nam" on the exhale. Continue with deep breaths for 2 minutes.

4) Lie on the back. Raise the legs slowly up until the feet touch the ground over the head. This is plow pose. Let the legs back down. Sit up and grasp the toes. Continue alternating between the plow pose and the forward stretching smoothly and continuously for 2 minutes.

..............................................,,,:::::::,,............
............................................,,:::,,...,,,::,..........
........................................,,:;;;:;:....,:...,::,........
..............................,,,,,,:::;;:+;;;+;,..,,;,.....,;;::::,..
...............................,,;;,:;;*,:+:;+*,.,;::::,.,:..,;,......
.............................,;;:;*+;:;+;++;;:,,:;;+;::***;:...;:.....
............................:+*S?:,+:,,,:;:.,,;;:,,:+:;***?*+:,.;,....
.....................,,.....;:;+;,.,,:::**+;;+::;:+;;:,.,,:+::::;:....
....................,+;,....,;;;,;+:;++;;;:;;,,,,,,::,::,..:;..,;,....
.....,..............,:;......:;;,:*:+::;:::+;:,,,,,,,,,:::,,,::,......
....;*:,..............,,,,,,,;::;+;+;;:;::;;::,,.....,;::,,,,,........
....;;+*+:;:,,,,::,;;:+;+:,,,,:;:+:;+;;+;:;++;:;;:::;;::+;+;,.........
.....,+?;,;;::,,,,,:+;+;;;*:,,,,::,.::;,,:;.:;:,,,,;;::;::;?+:........
.......;;::,:;:::,,,,;***+*,.,,:,:,...,,;,*:;;+++;++,,++;:;*%:........
.........,,,,,,,,::::;;:;;:,,:+?++;:;;::*+;;+?:,,,:;::,,::;;:.........
................................,:::??;:;+:::+::,,,,,.................

5) Lie on the back. Bring the knees onto the chest and press them to close with your hands. Extend the legs straight on the ground. Sit up and grasp the toes. Continue this cycle rhythmically for 2 minutes.

.....................................,;+,,,:,.........................
...............................,::;;++;:;::+:.........................
............................:;+;:;;::,....:;..........................
...........,,,,,,,,,,,,,,,;;;:,,:,........:;,,,,,,,,,,................
...........,,,,,,,,:,,:+*;,....;,..........+:,,,,,,,:,................
.................,,:;++::*;.,,:,...,......,*,.........................
............,::;+;;;;++,+*,,+;:.;,:+::::,..+..........................
........,::;;;::........;,,%+:.,?;??;;;;,..;..........................
.,::::;;;;::,.....,,,,:;+::++,,+?+++;:,,..,;..........................
.;;;;;;*,.....,,::+;::;;::,,+:+;:;;::::,,.;,..........................
.,+:,:::;,::::+*;::;*+;++;;;++;,,.....,::;+...........................
.,+;.::;;::::::*;:++;:::;+*+:..........;:,::;:,,......................
.,*,:++?;;;:::;++++;;;:;;**,....,:.....:;++;;**++,....................
.,*,%?;;**::,,,:;;,.....:;.......:;,....:*:;:+;:;*:;;::::,,...........
..,:;:::+;::::::++:;:::;;.......::::::,..;++;++::*+:;::*+::;;,........
..................;+;.:;...,:;;:;,:;;;:;,.,::;+;++;::?+;::;+**;.......
..................;+;:;....:+***;;:;;,,:+;:,,.::+,:,,:,,,:?*+:;.......
...................,,;,.,:+*+;**:,;+:::;+:::::;;+*;:::,,,::::;,.......
.....................;..:+;:::,..;,.,,,+:.,,;+:,::::::::+,.;:;........
.....................;:,,,.....:;:,,,,,,,,,:++:,,::::::;+:;+;,........
.....................,:::,...,;+::,,,,,,,,,,,:,:::,,,,,,,,,,,.........

6) Bend forward and grasp the toes with the legs out straight. Do not let go of the toes as you roll back on your spine until you are in plow pose. Roll back and forth without letting go of the toes. Continue for 2 minutes.

.................................,,;;+,...............................
................,*:,........,,,::::+*%%+;:............................
.........,,,,,,,,*%?;:,,,::::::::::::,+:,?+,,,..,,:,..................
.........,,,,,,,,,:*+,:;;++:::,,,.....,;.;+:,..;:;;:*+;:..............
....................+*...,;....,,,,,,,:;,*;::;+*;,.,;;:*;.............
....................,*;,,;*::+*++++::,:*;%:.:*::;;:;;:;;+;............
......................,:+::++;;;......?*;?+*;,...?*;:;;;*+............
......................,;,;*:...;:...,++:,;*+,,,:++:;+*+;:.............
......................:::?,:;:,,:::;;+;;::::::;;:....,....,;:;++:,....
..................,..,:,+:;+++,...;*;+*,,,::::::,:::,,,..;;:,,++??*:,.
................:;;;.;,*+;*+:..,:;?++%***+;+++:;:,,:;;::;+;::+;;,;*++;
................:++;.,;+:::;+;;;;:::,,;;;+,..,:.,.,,,,,,::,:?*+:::;?+,
.................,:...,:::,,,,,:;,,......,:,.......,,::,,,.,+,,:;:++,.
..................,,:**+;,,::::::,:;,..........,;:;*,....,,;,.........
;*:,...,,,,,::::::;*,;+,;;:,,......::,.....,,;+;*+++;:;:::,...........
++,++;;:*;:,,,,,,,:;:*;;+,....,,;+;:::::;*;;+%+;:;;;::::::::,.........
.,:+?*,,:;:;;::::,,..,,:;:+:::::;;;;::::+*+;;+::;,........,,;:........
....:*;::,,+;:::::::::::,,,,...........::+;;:;:;;......:,....:;,......
......,,,,,,,,,..,,..................,++:*+:+++;,....,;:......,;:.....
............................,,::::;+;::,;;;:;+*...,::;;:,.......::....
..........................,;::;*:::+:+;,*;+**::..:+;::.,;:;;,:...::...
........................:*?*;:;;*?:::;+;+;:,,,,;*;:;+;::+SS?+;,...,;..
........................+;???;,,::,,::;+::,,::;;,,,,:*::;++???*+,,.:;.
........................;:;,::,,,:;;::*+;;;:;::;*;++,::,.,::,;;::;:,+.
........................,;;;,,+;::;+::::::,:,...::,;;.,::....,?,...;:.
.........................:++:,:*:,:,,,,::,,*;:::,::::::,;;:..,:,,:::..
..........................,:::::,,:::,,,::,,,............,:;:::::,....

7) Relax completely.

.........................,,::;;;;;;;..................................
......................,:;;;;;:,,,,::....,:::::::::,...................
...................,;;;:,:,.......;,..,::,,.....,:::,.................
................,;+;:,..:,........,;,::,...:.....;;::;:,..............
...,,,,,,,,::;;;*;:++,;;,...,,,,,.:+:,.....:;,...:++;;+++:,,,,,.......
...,,,:;;+;;:,,,,,;*,+;:.;::*++;,.,;..,::,,:::;:..;+;;;::*;;;::,......
,,,:;;;:,,....,,,:+?+*;,:**++;;:,.:,.,;*?*;::+;;;,.:;;++;?+;::*;::,...
;;;;*:...,,,:;;;;;+:::+;;,,:;:,,..;;;;+??+;;;;,,:;;:,.:;+:::+*;::+?+..
;;,::;::;;**::;+;;;;+;;*.........::,,::,,,,:::;:+::;;:++*;:,,,.,*?++,.
;;,+*;::::;*;*+;;;;;*:;,.......,:::,,,..,::,,,,,,,.,::,:;:;+::;:,:;:..
+:%*++;::::;+:,,,,:::::,,::,,,:::,,,::::::,,,,,,,::;+:,:::,::;;,:;:...
:;*;:+;::::;;::::::,,,,,:::::,,,+;....,..............,,,,,,,,:::::,...
............,,.....,,,,,,,.....,;:....................................

COMMENTS:

The first, second, and third chakras associated with the rectum, sex organs, and navel point are thoroughly exercised in this kriya. It gives flexibility to the spine and improves the power of digestion and elimination of waste and toxins.

...................,;,.................................,,,,...........
..................,;;;....,,:::,,:::;:;::;+;+;::::,,.,;+;+:+;:,.......
,,.................:;::,::::;::,,:+;++:*:+*;;;;,,,,:++;..:::;;++:.....
;*;::,,,,,,,,,,,,:;;+;;:::,,,:;;:..:.:;,,.:.,.,...,,:;:;%+;;;;;+;.....
,**?+;:;+,,:::::::;;*+++??,.....;:............,,::;;+:.;+:;++;;;,.....
..,*?:,:::+:::,,,,,:*;*+?+,,,;+;::;,,,,,,::,,;*;,,,,,:::....,,,.......
....::::::+;::::::::;;;:::,,::;;++;:*S+;:?+:::++:,,,,,................
................,,,...............,,:+;:,,,,,,........................

Page 40

Kundalini Yoga KY for Strengthening the Immune System 2

1. This special breath exercise is called "Swimming through the Pranic ocean". Sit in easy pose and move the arms like you are swimming. Extend one and then the other in constant motion. As one arm extends, the other draws back with the elbow along your side. Do not punch. Create a smooth, circular swimming motion that moves the shoulders, rib cage, and back muscles. Create a powerful breath of fire through an open mouth in rhythm with the arm motion. Keep the back molars together so the breath sounds like a powerful, pulsing hiss. Continue for 13 Minutes.

......................................,,:;;;;:,.......................
...................................:*%#@@@@@@@#S?+:...................
..............................??;+S@@@@@@@###@@@@@@S+,................
..............................S@@@@@#%*;:,,,,,:;+?#@@@+...............
..............................%@@@@#:..............:*#@%,.............
.,*;+;;:,.....................:****?+.....:++++++;...,+@%.............
.,?;:,:;;;;:,...........................,**:,...,+*,...:#:............
...:+*,...,:;++;:,.....................,?;........;*....:,............
.....:*;,.....,:;++;:,.................?:.........,%..................
.......;*+;;;:,...,:++++;:,...........,?..........;*..................
.........,,,:;++:.....,,:;*+;:,.......,*..........*:..................
...............:++;,.......,:+++;:,....?,........:*...................
.................,;*+:,........,:;+++:,;*....,...++...................
....................:;+++;,.........,;++%?;;+;...++...........,?+:,...
.......................,,;++;:,........,,;?#:.,::;?...........;@@@#%+.
...................,*:......,;+*;,........:?..+;::+*:.........?@@@@+,.
...................?@+.........:;*+;,....:?,.......,?;.......,%*%@@:..
..................,@@+............,:++;:,?,.........,?:.........;@@:..
..................:@@%...............,:+%:...,,......:?,........*@#,..
...................%@@*................:*...,++;......;*.......,#@*...
...................:@@@?,:+............?;......*+......*+......?@#,...
....................+@@@#@#,...........?:.......*;.....,%,...,?@S,....
.....................:%@@@@+...........?:........?:.....;*.,+S#+,.....
......................*%%%%+...........*;.....,,:?+.....,?.,;:,.......
.............................,,,,:::::;**+++++++;;,.....:?............
.........................:;+++++;;;;;::::,,,,..........,?;............
........................**:,........................,:+*;.............
........................?+++++:;++**+;;:::::::::;++*+%:...............
.........................,,.,::::,,,,:::%+:::;;::,,..?,...............
..............................;;,.......?,...........?;...............
...........................,:?+;%,,,:::,%,...........;*...............
.......................,;++?#;.,S+;;+++:?............,%,..............
......................,?:,+?:...**.....*?.............?;..............
......................;*;?*;;+++*?+++++??+++,.........;*..............
......................+@S*;;:,,,..........,,,.........,%..............
.....................:#+,.............................,?..............
.....................?;...............................+*..............
..................,,,S:..............................,%;,:,,,,:::,:,..
.....;+++*+++++++++**??;,...........................,*?;;++;;;;;;;;:..
......................,;**+:,,.................,,:+++:................
..;?*....................,:;+++++;;;;;;;;;;;;++++;:,..................
..;@%..........................,,,::::::::::,,,.......................
...S%.................................................................
...:,.................................................................

2. Come into the back platform pose. Keep your body straight, especially your knees. Let your neck relax backward but do not let it hyperextend or crimp. This puts pressure on the parathyroid. After 2 Minutes, form a circle with your mouth and breathe strongly. Puff in and out using the diaphragm to drive the breath. This is not a breath of fire from the navel, it is a "pancreas" breath that is focused near the sternum and diaphragm. Continue for another 2 Minutes. 3. Lie down straight and nap in a corpse pose. 17 Minutes.

.............................................................,,,......
.............................................,,,:::::::::,,,:;,:;:....
...........................,,,,,,,,::::::::::::,,,.....,,,;++,...;,...
...................,,,,::::::::,,,,,,,,,,,,...........,,...;:....:;...
............,,:;+++;;:,,..............................:;...;;;,..:;...
.....,:;;;;;;;::,......,,:::::::::,,.......,,::::,,,,,;:..;:.,::::....
...,*+;;:,,,::::::,:::::,,,,....,,::::::,::::,,,,,,,,,+..,*,..........
.:::+:::::;;;:::;;;;:::,::::::::::::::::::,::::::::::;;.,;+;:::,:,::,.
..........:*,.......................................,;,,;;:...........
..........:%:......................................,;,:*,+:,..........
..........,,.......................................;,:;+:+S+..........
..................................................;,++.;,::,..........
.................................................;,.:?+...............
.................................................;:;;?+...............
..................................................:;.,................

4. WhiIe still lying down, play Liv Singh's "Har Har Mukande" with affirmations and repeat the affirmations that Yogi Bhajan recites at the beginning. Then stretch, twist around, move your shoulders, and wake up dancing. 3 Minutes.

5. Come into a sitting position and dance while sitting. This spreads the energy equally to all parts of the body. 1 1/2 Minutes.

COMMENTS: Your immune system works for you, but do you work for your immune system? Your heart works for you. Do you work for your heart? Your organs work for you. Do you work for each of your organs? l don't think you have asked yourself questions like these.

Yogi Bhajan, October 23, 1985 (From Physical Wisdom)

Page 41

Kundalini Yoga for Toning the Kidneys (From Owners Manual for the human body)

1) Sit in Easy Pose, hands grasping the waist, applying full pressure with your thumbs where your kidneys are. Twist left and right with a double breath. Inhale and exhale powerfully as you twist left and inhale and exhale powerfully as you twist right. Continue for 5 1/2 Minutes.

......................................................................
......................................................................
........,,,,,,,,,,,,,.........................:+......................
......,:,,....,,,,.,,:,,......................:+......................
....,:,.....,:,,,:....,:,.............................................
...,:.......:;:.,:......,:.........,,,................,:,,............
..,:........,;:.:,.......,:.......:,,::..............::,,::...........
..:.......,,,:,.,:,,......:,.....::...;..............:,...:...........
.,:......,:,......,,:.....,:.....::...;..............::..,;...........
.,:.....:,.,........,:,...,:......:::,;,............,::.:;,...........
..:....:,,:;......::,,:,..:,.....,,:,.,,::,.......,:,,..,,:,..........
..,:...:,:,:,....,:,;.,:.,:.....,;,......,::,....::........::.........
...::..,:,:;:,..,::,,,:,,:,.....:,:....,:,.,::.,:,.::.....,,:,........
....,:,..,,;+:,.:;:,,,,,:......,:,;.....,:::.:::.::,:.....::,:........
......,:,,.,.....,,,,,,,........:,;.....,:::,:::.,:,;.....:::;:,......
........,,:,,,,,,,,,,,........:?*;;,....,;:,:,.,:,,;;.,..,;;;S#:......
........,,,,,,,,,,,,..........;S*:+*,.;;::::.....,::::*:.:*+,:,.......
........;;;;;;:;;;:;:.........,,,,;:..::,,::,,,,:,::,:;,..,,,,,:,.....
............................,:,,,,.........,,,,;,,:,,........,,.::....
.........................,,,;,.:;:;;::,,::,,,,,:;::::;:::::,,,,,,;,,,.
.........................,,,::,,..,,,::::::::::;:,,,,,,::::,:::,,;,,,.
.............................,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,....
......................................................................

This swing puts pressure on the kidneys and helps flush them out with each breath.

......................................................................
......................................................,:::::,.........
.....................................................::,...::.........
....................................................,;....,;,.........
.............................................,,,,,,::;:::::,..........
....................................,,,,,:::::,,,,,,...::.............
...........................,,,,,:,:::;:,,,.........,:..,;.......,*:...
.....................,,,::::,,,,....,S*............,;..;;.......:*,...
...............,,::;;:,,.............++..,,::::::::;:.,*:.............
.........,,::;;;;:,,..,,:::,:::::::,:,,::,,,,......;,.;+,.............
..,,,::;;;;::,,..,,:;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,::.::+,,,,,,........
..,,,+;:::::::::::,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;.;+,+*,,,,,........
......,,,,,,.....................................;,;,+:;*.............
................................................;,:*:,.,..............
...............................................,;,:;*,................
................................................,+,...................
......................................................................

2) Immediately come into Back Platform Pose. Raise and lower your buttocks rapidly with Breath of Fire. Continue for 4 Minutes.

This gives relief to the kidneys.

......................................................................
.............................................,,::,,,..................
............................................;:,,,,,:;.................
............................................;,....,:;.................
............................................,::,..:;..:%+,............
............................,................,;::.::..,+:++,..........
...........................,*+..............::....,;......;*,.........
...........................,;;.............,;,...,.;,......;+.........
...........................................::;,..;,::.......?,........
...........................................;.::..;,;,......,S;........
....................................,,,:,,::.,;..:+::,.....,*:........
..........,,,..................,,,:::,,,,,,...::..::,::,..............
........::;;;;:;;;;;;;;;;;;;;;;;;;:,..........,;:,.,::,::,............
......,::..,,,,,,,,.....,,,,,,............,,:::,,:::,:::::;::,,,,,....
...,:+;,:::::::::::::,,,,,,,,,,,,,,,,,:::::;:::,,:::::::,,::++::::....
....:::,,...........,,,,,,,,,,,,,,,,,,,................,,,,,,,........
......................................................................

3) Immediately come into Cobra Pose. Then, in rhythm with Breath of Fire, raise yourself from flat on your stomach up into Cobra and lower yourself back down to flat on your stomach. Breathe heavily. Continue the movement for 2 Minutes.

4) Come into Easy Pose, mentally meditate on the sound of 'Ek Ong Kaar'' Concentrate at both the third eye point and the navel and on the flow of energy up and down between these off points. 4 minutes.

Then begin to chant as loud as you can: ''Ek Ong Kaar Sat Gur Prasaad Sat Gur Prasaad, Ek Ong Kaar'' all in one breath. 2 Minutes. (Yogi Bhajan played the gong throughout this entire meditation.) To finish: inhale deeply, hold the breath for 15 seconds, and then keep the breath held for another 10 seconds while you move the navel. Exhale and relax.

Comments: Those for whom God is the security, shall always merge in God.

(Taught by Yogi Bhajan on October 24, 1984)

Page 42

@@@##@@@#%%%?S#@@@@@@@@@@@@@@@@@@@@@@@@@##@#######S?%?%S%???%%%%S@@@@@
@@@@#@@@%+?%SS#@@@@@@@@@@@@@@@@@@@@@@@@@@#########S?%??*?%S??%S#S###@@
#SSSS@@@#SSSSS####SSSSSSSSSSSS###S########S#SSS##S%**?*?S#S?SS##SS%S@@
+*?%S@@@@#######SSSSSSSSSS#####################SS%???%?%##SS#@@####@@#
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#????%%S#S#@@@@#S#@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@####SSS%%%%%%%%%%%%%%%?*%S????S##@@@@@@@@@@@
@@@@@@@###############SS%%%??*********************%SS%%S#S#@@@@@@###@@
SS%%%%%????????*?****?******************+;;+******?%SS%%SS##@@@@@@@@#@
**************************************;,...,+*******%##%%?%##@@@@@###@
**************************************:,,:++********??%S?%S###@@@@####
****************************************?%%S%*********%%**?##@@@@@@#@@
****************************************SSSS*******+****++???S##@@@@##
***************************************?%SS##S********+**++****?S###@@
************************************??%??###S%?%?****+**********?SS#@@
************?**********************%%S%?%%%%%%%%S*************%S###@@@
??***************?***************%%##S%%%%%%S%%%#******????%S#####@#@@
??****************************+,:?##%%%%S%SSS?%##*******S#####@@##@@@@
????*************?*********+;::;**???%%SS%SS?;*@S*********?**S####@@@@
???*?********?????*******+::;**?****?%%%%%SS:.;#%**************?S##@@@
???**********????***++;::;*SSS%%?????%%%%%S%,,:SS****+***********?%#S#
***********?????****;:;+*?S#########SS###SSS:.;##***++**+********++***
*?*****************;;*****%S######S%S#######;.+@@?******++********++**
*???****************???????*?%%%S%+,,:+%SSSS+.+@@S??%%S?**********++++
*??****?***??*****++++;;:::,:;;::::,,.:%SSS#*,+##%%+;?%*************++
**?**************+:,.........,,,,.,,,,:?S##@%:*SSS%;:+******+*********
************?*******+;:::,.............,:::;+:+#@#%*******************
*************************++;::,,........,:;;++?##%************+*******
********************++*********+:,,,,,;;+***???%?*********************
********************+++****??*****++*??*******???*********************
**********?*?**+***+++****************?????*****???****++*************
?********?*?***********************?****?*??*****????*?***********???*
*******???**??*?*****************************??*?*****?*?***?*********
*****************************++***+**********?????***?****************
*??***?*?******************++++**************???????******************
******?**?*****?********+*+**++****?********?*?*????****+**?**********
*********?****??******??****+******?*?******?*****************+*******
******??*******?**+*+*??***+********?****?????**************?*********

S%%????S@@@S%%%%%SSS%%%%%%%%%%%%%SS%%SSSSSSSSSS%%SS%%?**?*?S#%?#####S%
;;+*?%S#@@@########################################S??%???%S#SS###SS#@
S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@###############S*??*??%SS#@@#@##@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@###S%%%%??**************++%%??*?S##@##@@@##
@@@@@#########SSSSSSSSSS%%???**++**+++++++*+++++++++*?S%%%SSS###@@@##@
%%%%%?????**********+++**++++++++++++***+++++++++++++*?%S%%%%S##@@#@@@
**++*********++++++*++***+++*++++++++++++++++++++++++++?SS%%*S###@@@@#
+++++++++++++++++++++++++++++++++++++++++++++++++++++++**?S*%SS##@@@@#
+++**++++*++++++++++++++++++++++++++++++++++++++++++++++*%?++*S##@@@@@
*++*+++++++++++++++++++++++++++++++++++++++++++++++++++++++++***%###@@
+++++++*++++***+++++++++*****+++***+****+*+++++++++++++++++++++++**%SS
***********+*****++++**++++*++++**+****++******++++++++++++++++++++?%S
********+*+++******+**++++++*+++++++++++++++++++++++++++++++++++*%S###
***********************+++**+**+*******++++++++++++;:;;+***??%%S######
***********++************+++++*********+*+*+++++++;:,,,:+**%SSSS######
*********+*++*****+******++*++*********++*++++++++;;:;;**+++**+*%SSS##
*********+++++************+****+++++++*++*******++;;+*??*+++*+++++*SS#
*********++++*********++++++++;;+?%*+;;:;++******???%%*++++++++++++++?
*******++++***********+*++++++++**;::;*?***+***++?%%SSS++++++++++++++;
*******++++********++**??%%?%%%S##SSS######@###SSS%S##S%SSS?++++++++++
****+;;;+++++**+***??%SSSS#S########@@######@#S##S###S%%*++++++++*++++
******??+;;;++;;:;?SS#S#S####@@#############@@SSS#S%*;:,:+++++++**++++
*******???**;::::::?#####@@@@@@@@######@@@###%*;;:,,,,,,+*++++++++**++
*++****+*%%%%??*?%SS#@@@@@@@@@@@@####S%%***+:,...,;+++++**+++++++++++*
*****++++*???*+++?%#@@@@#######S?;::,,......,:;;+**++****++++*+*+++++*
******+++***+**?%%?%S@#####S%%?*++;,,,,,,,:+*++*****+**+++***++*++++*+
****+++***+*%S##SS%%?????***+***+++++++++*+******?***+++++++**++*+++++
+++++**+++++**??*++++++;;+++++*++++**+*********++*****++++++*+++++++++
*****++++*++***++++++++++*++*++++++++***+*******+++**??*+*+++++++++*+*
++*+++************+++*++++++*++*+++++******++***********+*******++++++
*+**************+***+**++*+++++*++++++**++****+******+******+++***++++
++++*++*******+*+*++*++***++++++;++*+++++++**++********+**++++++***+++
**+*********++++*****++*++;+++++;+*++*++**+************+**++++**+***+*
+***+++***+**+*******++++*++++++;++**********************+++++*+++++++
+++++**********+****++++***+++++++++*****++*********++*****+*+***++++*
++**+******+******++++++***++++***+*++***+**?**??********+;++****+++++
++*+**+***********++****+**++*+***++************??*??*+**++***++++++++
*++********++*++*+*+*?***++++***********+**+*+****?***++?**+*+++++++++

@@@@@S%#@@@@@@@@@@@@@@@@@@@@@@@@@#@@#@@@@##@%?%**??*?*SS%*?S@SSSS%%##@
@@@SS%%%S#@@@@@@@@@@@@@@@@@@@@@@@@@#########SS?*?%%?**?%%?%S#S@@@@##%S
@@@+;*?%S##@@@@@@@@@@@@@@####@@########SSS#SS%?%?***?%???SSS###@##@#%%
@@@SSSSSS########SS####################SS###S%*****%SS?%S#S%%??#@@@@#@
@@@SSSSSSSS%%%%%%%%%%%%%SSSSSSSSSSSSSSSSSSSS%?**???S#%%######S#@##@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#####%??*??%SS##@@##S#@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@#####SSSSSSSSSSSSSS%SS%*?%*???SS#@@#@@#@@@@@@@@@@
@@@@@@@############SS%%?****+++++++++++++++++?%%?*%SS#####@@###@@@@@@@
%%%%%????????????**++++++++++++++++++++++++++?%%%%%S%###@@@#@@@@@@@@@@
******+++++*+++*++++++++++++++++;:,,;+++++++++*%SS%%?%###@#@@@###@@@@#
+++++++++++++++++++++++++++++++,....,;+++++++++?%%%??%S##@@@@###@@@##%
+++++++++++++++++++;::++++++++;,:;++*?+++++++++++*S*??S##@@@SS@##SSSSS
+++++++++++++++++++:,,,;++++++++*?%%S?+++++++++++?*++*SS##%++**++%%%?S
++++++++++++++++++++++:,,,:++*++??%S#%*++++++++++;;;;;;:;;::,,:;*S#SS%
++++*+++++++++++++*****+;:;??????%##@S??%????+,,,,,,,:::;;+++*%S######
**++++***++++*+++++++++++++?%???*%S%%%%SSS#SS?+;;+++++++++*?S##@@@#@##
++++++********+++++++++++***????%S%%S%S#####%#S+*++++++*?%S#####@@@@#@
***+*********+++++**+**+*++***??%%%S%S###@S****++**?%%S#########@#@#@@
*+*++************++++++********%%%%SS####@*++++++++*%S%%S#####@@@@@@@@
+++++**********+++**++*********?%%%S#####@*+++++++++++++*%%SS#@@@@@@@@
*+++++***********+++*++++******%SSSSS##@@#*+++++++++*++++++?%S##@@@@@@
*++++*********+++++*%%S%%???%%%%#SSS######*+++++++++++++++++++?%?%S%SS
+++*+******++*+****%S#######SSSS#S########*+++++++++++++++++++;+;+++++
+++*+**+**********+*%S#######S#SSSSSSS###@S*++++++++++++++++++++++++;;
+++++*++++*+*****++++*?SSSS%+,:%SSSS##@@###??***+**++++++++++++;++++++
************+;:;::,,,,:;+**+,.:%%S###@@@@#S+:,,,;%%%%??????*****++++++
+****+*+***+;,,.............,,:?S##S#@@#S%;,,:::;+++***+**????????????
*+++++**+++++++;:,,,...........,:;+**?*???*++*++++++++++++++++*+++++++
+**++*+++*++++++++++;;:,,,..........,:;+****+****+++++++*+++++**++++++
+*+*+++++*+++*+++**++++*++;,,,,,,,:;+*+******+*+++***+++*+++**++**++++
*++++++++*+++*+;+++*****++++++++**++*********++++++++*+++*++++++++++++
++++*+***+++++++++++++*+++++++**********+******+++++++++++++++++++**++
*++****++++++++++++++++++++++***+*******+++***?*+**++++++++***********
**********+++*++++++*++*++++++*****+++*+********+****+***++++++**+**+*
********+***+**++*++++++++++++***+***+*+*****++*****++++***++++*++++++
******++**++*++***++++++;++*++*++++**+++*******++**++++++**+++++****+*
*+**++++****+++*++;+++++;+*++*++**+*************+*+++++*++**++++++++++
*+************+++*++++++;+++**********+*********+*+++++*++++++++*+++++

##%S@@@@@@S%S#@@@@@@@@@@@@@@@@@@@@@@@@#@##@@@@@#@S%?+*%%?*+%SS??S#S#@#
@@###@@@%????S#@@@@@@@@@@@@@@@###@@@########SSSSSS%*?*?%?*?*??%%S#@@@@
@@@##@@@**?%SS#@@@@@@@@@@@@@@@@@@@@@########S#####S??**+?%S??%SSSS%%#@
S%%%S@@@S%S%%SSSSS%S%%%%%%%S%SSSSSSSSSSSSSSS%%SSS%?*+***%#S*SSS#SS?%@#
+*?%S@@@#SS#####SSSSSSSSSSSS###############SS##SS%??????S#SS####S##@@#
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@#########?*?*??%SS##@###S#@@@@
@@@@@@@@@@@@@@@@@@@##@@#####SS%%%????????*??????*+?%?***%##@##@@@@##@@
@@@@#############S###SS%%%??****++++++++++++++++++?%%??S#S####@@####@@
S%%???????********+****++++++++++++++++;;+++++++++*?%S%?%%S##@@##@@@##
+*++***++++++++++++**++++++++++++++++:,..,;+++++++++?SS%%??S##@#@@###@
++++++++++++++++++++++++++++++++++++:..,,:++++++++++*?*S??SSS#@@@@####
++++++++++++++++++++++++++++++++++++;;+*??%*++++++++++?%***S##@@@@@###
++++++++++++++++++++++++++++++++++++++%%%S%+++++++++++*++;*??%###@@@##
+++++++++++++++++++++++++++++++++**++*%%S##S?*+++++++++++++;++**?SS###
+*+*++++++++++++++++++++*+++;:,:;;;+?%?S?S@S????*+++++++++++++++*?%##@
+***++*++++****++**+++++++++++;++;:;;;;*;:;+***+;::;++++++++++*%SS###@
****+++++++*+******+++++*+++++**??*+?%+;;+++;;::::,,;*++***?%S########
*******++++*******+++++*+++*++++***?##S####@###S%%*+++*+?S##########@@
*****++*++*****+****+++++++++****++*%S%SS#@@@#@@*++++++++****?S#S##@@@
*****++++++*********++++*++*++******%%%%%S#@@@@@?+++++++++++++**%S###@
******+++++*******+++++++***+++*++**?%%%%S#@@@@@*++++++++++++++++*?S##
***++*++++*********+++++*%SSSSS%??**?SSSSS##@@@#*+++++++++++++++++++*+
*+**++++********++++***+%SS########SS#########@S+++++++++;+++++++++;++
*+**+++++++++*+********+*%S#####SS?%SSSSSSSS###@?**+*+;++++++++++++;;+
****++++++**+++*++***+++;++*%%SS%+,.+S%SSS#@@@#@%?*++*%%*++++++*++++++
*****************+:,:,,,,,,,::;+;,,,?%SS##@@@@#S;;:,,+S##S%*++++++++++
*****+*+**+**+++++:,,..............,+%S#S####S%*:;;;;+****??+++++++***
**++++++++++*++++++++;:::,,..........,,:;;++**??*++*+*+++++++++++++***
*+++++***+*+++**++++++++++;;:::,........,:;;+*+**+***++++*+++*+++++++*
*+++++*+*+++++++++++++++*++***++:::::::;;+*+******++++++*+*+++++++*+++
+++++*++++++***+++*++++++*+***+++++++***************++++++*+++++++++++
++**+++++*****+++++++++++++*+++++++******?***++*+****+++++++++++++****
*+++++*++***++++++++++++++*++++++++***+***+****++********++++++++*+***
+++*************++++++++++*+*++++++++*****+*+******+**+****+***+++++++
***+*********+******+++**+++++++++;+**++***++*******+****+++++***+++**
**++*****+*+*+*++*+++**+++++++;+*+++++*++*+*+********++**++++++**+++++
*******+**+++*****++++++;+++++++*+***+*++************++*++++**+++++*++
*+++***+**+*******++*+**+++++++++***********************++*+*+*++++++*
++**********+**?*+++++**++++++++++*****++*********++*****+**+**++*+*++

@@@@@@##@@@*+**?S#@@@@@@@@@@@@@@@###@@@########SSS#SS??%*???%%???SSS@@
@@@@@@##@@@??SSS#@@@@@@@@@@@@@@@@@@@@@@#@@@##########%*****%SS?%S#S%%%
S%%????S@@@S%S%%%SSS%%%%%%%%%%%%SSSSSSSSSSSSSSSSSSS%%?**??%S#%%#####S%
;;+*%SS#@@@#####@###################@##@###########S????%?S####@@##S#@
##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@###############%*%?*??%SS#@@@@##@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@###S%%%%?****??*********+*%%???%###@#@@@@##
@@@@@########SSSSSSSSSSS%%????*****++++****++**+++++*%S%%%SSS#@@@@@#@@
%%%%%??????******************+**********+;:,:++*****+*?SSS%%%S#@@@#@@@
********************************++*++*++,...,;+++++++++%SS%%?S##@@@@@#
**+**********+***++++++++*+***+++++++++;:;+**%?++++++++**%%*%%##@@@@@@
********************++**+****++++++*+***+?%SS%*+++++++++*%*++?SS@@@@@@
********************+++******+++**+****+*%%SS%*++++++++++++++***%SS#@@
***********+****************************??S###%*++**+*++++++++++***%%S
**********************************+*+*?%??%S%%????****++++*+*++++*?%S#
?************************************%S?*???%?%%%%%+++*******+**?S####
??***********************************%%?+*SS%%##%%%++**+**?%%S##@@###@
************************************+?%S?+*%%S#%?%%+++++***%SS%%#####@
??*********************************;+%%#S?+:;*????%*++++******+*?%SS#@
*?********+*+***?**************++*+?%%*#S%%%*:::;;**+++******++*++*%%#
******************?*********%%%%%??%?*?#S%%#@#%*;;*+++++++*+****+**++*
********+******?**?********%S#######SSS#####@@@@#S?++++++++++*++++*+++
*******++++****************?S########S###SSSS###@@S**++*+++++**+***+++
********+*+***************++*?%SS#S%+,:?SSSS##@@@@#?????++++*++*****++
****?***************+;;;::,,,,:++*?+,.:%SS###@@@@@S???+;+*++++*****+*+
*********************:,,...........,,,:?S####@@#S%;;**;;+*++**+++*****
************++**+*++++++;:::,..........,:;;+***???**+*******+***+*****
******+*+*******+**++****++++;;::,,........,:;+******************+****
*******+******+++******++*********+:::,:::;+******?**+*+++*******+****
*****+*****+++*********++++***??*++++++**********?*****++******+*+++++
****+***++++*****++**++++++++***+**********??***+****?**+*+++**+*++***
******+*******?***++**************++*****************???*********+****
****+***************+***+*****+*++***+**********?**?***************+**
************************+******++++**+**********?*?*********+++****+**
*********************+****+++++++++*++*+**+*******?*??*****++*********
*************+*+**********++++++++******************??****++*+**+*****
*****+***************++****+*+*+++***************************+***++++*
******************?**+++****+*++**++********?*???*********++********+*
*+*******************++*******+*??***+******??*????*??****+++****+++++

@@@##S#@@@##S%%##@@@@@@@@@@@@@@@@@@@@@@@@###########%*?*?%?***???%S#@@
@@@@@##@@@+;+*?%S#@@@@@@@@@@@@@@####@@########SS##SS%?%?***?S???SSSSSS
@@@@@SS@@@%%SSSS###@#######################SS#SSS#SS%*+***%SS*SSSS%%?%
*+++**%@@@S%%%%%SS%%?%%%%?%%%%%%SSSSSSSSSSSSSSSSSS%???????S#S%#######@
+?%S##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@######?*?*??%SS##@###S#@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@######SSSSS%SSS%%%%%%%%?+?%*?**%##@##@@@@@@
@@@@@@@@@@@@@@@###########SS%%?****+++++++++++++++++?%%??%#S#####@####
#####SSSSS%%%%%%%???????**++++++++++++++++++++++++++*%%%%%%%###@@@#@@@
???*********+++++++++++++++++++++++++++;:,.,;+++++++++?SS%%??###@#@@##
++++++++++++++++++++++++++++++++++++++;...,,;+++++++++*%?S??SSS#@@@@##
++++++++++++++++++++++++++++++++++++++;:++??%?++++++++++?%***S##@@@@@#
++++++++++++++++++++++++++++++++++++++++*?%%%+++++++++;+*++;*%?S#@#@@@
++++++++++++++++++++++++++++++++++++++++?%%S%?++++++++++++++++++*?%#S#
++++++++++++++++++++++++++*+++++*****+*?*%S##S?++++++++++++++++++++%%#
++*+*++++++++***+++++++++++++++++++++*%?*?S%%?*??*+++++++++++++++?%S##
******+++++++*+***+**+++++++++++++++?%?*??????%%?S*++++++++++*?%S#####
*********++++*+**+**+++++++++*++++**%S+???%??S#%?%*+++++++?SS#########
********+++++****+****+++++++++*****%#***?%%%SS??%*++++++++*??*?S####@
*******++++++****+**+*++++*++**+**::+*+?*;+?S#??*%?+++++++++++++*?%S##
********+++++*******++++++++++++++++++*#S?+::;;;;+*++++++++++++++++??S
*****+**+++++********+++++*?%%%%%???**%#SS##%*+;;+*+++++++++++++++++++
*+**++++++**+******+++**++?SS######SSSS#####@@@#SS*++++++++;+++++++++;
++**+*++++*++*+*********++*%S######S%SSSSSSSSS##@@%*++++;++++++++++++;
+*****+++++++*+++**+****++++*?%SSSS*,,;%%SSS##@@@@S???**;+++++++++++++
******++*******+***+;::::,,,,,;;+*+:,.*%%S##@@@@@#???*;:++++++++++++++
+++****+++**++*+++++;,,..............,+%S#S##@#S%*:;++:;+++++++++++++*
+++*++++++++++*++++++++;:,:,,..........,::;+++**??*++++++++++++++++++*
***++++++*+++++++*++++++++++;;::,,.........,;;+*+**++**+++++++++++++++
*++++++++*+*++++++++++++++++++**++:,:,,,:;;+*++*****++++++*+*+++++++*+
+++++++++++++++++*+++++;+++*+***+++++++***++**********++++++++++++++++
+++++*++++++*+**++++++++++++++++++++++*****?***++*+****++++;++++++++**
***++++++++***++++++++++++++++++++;++**+++**+***+++*****+**++++++++*+*
++++++*+********+*+++++++++++++++++++++**+++++++*****+*++****++**+++++
++***+++*******++*+++*+++*++++++;+++++**++***+++*****+++**++++++***+++
+++++++**+**+++++*+++++**+++++++;++*;++++++*++++*******++**+++++++*+++
*++******+**+++++***+++*++;+++++;++++*++**+************++*++++**++++++
+**++++**+**++****+*+++++*+++++;;+++***+******+*+*********++++++++++++
++++++**+****+++****++++***+++++++++++***+++******+++++*+++++*+**+++++

@@@@@##@@@+;+?%S#@@@@@@@@@@@@@@@@@#@@@###@#########S%?%?**??S??%SSS###
@@@@@##@@@%%SSS##@@@@@########################SS###S%*****%SS?SS##S%?%
**+**?S@@@S%S%%SSS%%?%%%%%%%%%%SSSSSSS#SSSSSSSSSSSS%??????S#S%#######@
*?%S##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#???*%?%#S##@@##S#@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@######SSSSSSSSS%%S%%%%?*?%*?*?SS#@##@@@@@@
@@@@@@@@@@@@@@@@@@########SSS%???**++++***+++++++++*%%%??S#S###@@@####
#####SSSSS%%%%%%%???????******++**++**+*+*+++*++++++?S%%%%S%###@@@@@@@
???*************+***+****+******++******+++++++++++++*%SS%%?%###@#@@##
++++*******+++*+++++++++++++++++++++++++++++++++++++++?%%S?%SS##@@@@##
++**+*+**+++++*+++++++++++++++++++++++++++++++++++++++++%%*??###@@@@@#
*+********++++++++*++++++++++++++++++++++++++++++++++++*?+++?%%S@@@@@@
++**++**+++****++*+++++*****+++**+++***+*++++++++++++++++++++++*?%S###
**+*******+******++++*++***************+******++*+++++++++++++++++*%S#
**********++******+***+++++*++*++++++*++*+***++***++++++++++++++*?SS##
*******+**************+++*************+++++++++++++++++******?%S######
*********************************+*****++*+++++++++++*+***%##########@
*********+*+*************+*++*************++++++++++++++++*???*%####@@
?*******+++++**********************???????%?*++++++++++**+**+++**?SS##
*********++++***********+*******????%%%%%%S#S?++++++++++++++++++++*?%#
*********++**************????**??%%SSS###S####?+++++++++++++++++++++++
*******+++*********+***?%%??%???%%SSS##@@#####?;;;;+++++++++++++++++++
*******+++**+*+*******%SS*:;?#%%%%%%S@@@@SSSS?,....,,,::;+++++++**++++
*******+***+*******+;?%+,.,,+%#%%%%%%#@#SSS#S+;;:,.....,++++++++*+++++
*******************;:::,,.,:+S@#S%%?%S#SSS##S%?+:,..,,,;*+++++++++++++
*++*********++**+++++:::::;+?%###S??*%@SS#@#%+:..:;+++++*++++++++*+***
*****++++**+++*++*++++,,;++*%%??*+*;,;##SS%+:::;+**+****+++++***++++**
*****++++***+*+++*++++:;;+*%S?;::,::::+;::;+*+********+++***++**+++**+
****+++++*+++++++**++*+++*******++++++*++++*****?***+++++*+**++*++++++
+++++**+++++*+***++*+++++++++**+++*+*+*********+******++*++**+++++++++
*******++++****+++++++++++++**++*+++***+**??*****+***?*+**+++++*++****
+**+++************+++*++*++**+*++++*+******++*******************++++**
****************+***+**++**++++++++++***+*****+************+++****++**
+****++***********+***+***++++++++**+*++*+****+****?******+++++***++**
**+*********++++*****++*++++++++++*+**+**+*************+*++++**+***+*+
+***+++******+*******+****++++++++***********************++*+***++++++
*++*+**********+****++++***+*+++++++*****+*********++***********++*+*+
++*****************++++****+*++***+*++*****??*????*******;++*****+++++
++****************++*******+******++**?********??*???****+***++++++*++

Kundalini Yoga Nabhi Kriya for Prana-Apana (From Aquarius Teacher)

1. Life Nerve Stretch Variation. Sit with the right leg straight out and the left foot on the right thigh. Grab the big toe of the right foot with the thumbs of both hands, pressing against the toenail and the first two fingers of both hands applying pressure against the soft part of the toe. Pull back on the big toe. Stretch the spine straight. Tuck the chin into the cavity above the chest. Begin Breath of Fire. Continue for 1-2 minutes. Then inhale, change legs, and continue for 1-2 minutes more. Inhale and relax. This exercise opens the lungs, balances the polarity of the aura, and stimulates the pituitary.

@@@@@@@##@@@?***?S#@@@@@@@@@@@@@@@##@@@@@@@###########?**?%%***?%%?%##
#@@@@@@##@@@?*%%SS#@@@@@@@@@@@@@@@@@@@@@########SS##SS??%***?%%*?%SS##
SS%%????S@@@SSS%%%SSSS%S%%%%SSSSSSS#SSS###S##SSSSSSSSS?+**+?SS?%SS#%%?
+;;+*?%S#@@@########SSSSSSSSSSSSSS#SSSS###SSSSSSSSSS%???*??%#S?S#####S
S##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@#%*?*???SS###@##SS@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@####SSSS%%%%%%%%%%%%%%%%**%?***%S#@@#@@#@@
#@@@@###############SSS##SS%%%??****+++++++++++++++++?%%???SSS####@@##
%%%%%??????**********++***+++++++++++++++++++++++++++*%S%%%S%###@@@#@@
*+++++++***++++++++*+++**++++++++++++++++++++++++++++++?SS%%??###@#@@@
+++++++++++++++++++++++++++++++++++++++++++++++++++++++*%%S??%SS#@@@@#
++++*++++++++++++++++++++++++++++++++++++++++++++++++++++*S*??S##@@@@@
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++?*++*%SS@@@@@
++++++++++++++++++*+++++++++*+++**++++++++++++++++++++++++++++++*%%S##
********++*+++++*+++++*++++*+++;;++*****++*++++++++++++++++++++++++*%%
********++++++*****++*+++++++:..,::;+*****++**++++++++++++++++++++*?SS
********++++*+*********++++*;,,::+**?%???%?*+++++++++++++++++++*?%####
**********++++********++++*+:,:;+%#S%?%%S#SSS++++++++++++**%SSS#######
*********++*+*****+****++;::;;;++???SS##@@#@@S+++++++++++++*%%%%S#####
*********+++++*******;:;::;++;:,,:*S##@@@@@@@@?+++++++++++++++++*%%S##
*********+++++****+;,:::,:::;++++*S###@@@@@@@@#*+++++++++++++++++++?%S
*****+*++++++;;::::;+++********+++?###@@@@@@@@@%+++++++++++++++++++++*
+*+****++++;+*???********+++**?%%*+%##@@@###@@@#*++++++++++++++++++++;
+******++;:*?****+******?%SS#####?:*%S#SSSSS###@*,,,,::;;+++++++++++++
*******++:;*+***++**?S#############S%?%%SS##@###%;,.....,;+++++++*++++
********+;+??*****?%#@##SSS###SSSSSS##SS###@@@@#?+,.....;++++++++*++++
*++******+,:?%%??%%%S@@@S*+;;;;;;;::;;+*%S####S%:.,::;:;+*++++++++++++
****++++++;;*?**+******?*;;:,,..........,:;+*?**;;+++*+*+++++++++++++*
****+++++***+++++*+++*++++*+++;;::,........:;++*+**++***+++++++*+++++*
***+++++**+++++++*+++++++++*****++;::::::;;+*+******++++++***++*++++*+
++++++*+++++*+**+++++++++++*+***+++++++***************++++++*+++*+++++
***+*+++++++***++++++++++++++++++++++**+***?***++******+++++++++++++++
+**+++*+********++++++++++++*++++++*+*******+****++***?***++++++++*+**
*+*****************++*+++++++++++++++++*****+*+********++***+***++++++
+*+++++**+*****++*+***++***+++++++++;+**++**+++******++****++++***++++
*++*********++++****+++**+++++++++*+++++*+**+*+********+**++++++**++++
+**++++**+**+*+******++++++++++;++++*****+*************+*++++**++**+++
++++++********+*****++++**+++++++++**********************++*++**++++++
++*++******+**+***+++++***+++++++++++***++*******+*+++****++*+**++++*+

@@#SS#@@@@@#%S#@@@@@@@@@@@@@@@@@@@@@@@@#@##@@@@###%?**%%?**SSS??#@S###
@@@@##@@@S????S#@@@@@@@@@@@@@@@@@@@@@@@@##########S????%???*?%%SS@@@@@
@@@@@S@@@%+?%SS#@@@@@@@@@@@@@@@@@@@@@##@@#########S???**?%S??%SSSSSS#@
SS%%%%@@@#SS%%SSSSSSSS%%%%SSSSSSSSSS#S#SSSSSSSSSSS%*****%#S?SS##S%?%@@
;+*?%S@@@#S######SSSSSSSSSSSS##############SSSSSS%??????S#SS#@#####@@#
#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#####%*?*??%SS##@#@#S#@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@###SSS%%%????%?????????+*%??**%##@##@@@@#@@@
@@@@@#############SS#SSS%%%??****+++++++*+++++++++?%S%?S#S###@@@####@@
SS%%???????*************++++++**++****;;++++++++++*?%SS%%%###@@@@@@@##
*+**********+**+*******+****+*+++++++;,+++++++++++++*SSS%??###@#@@###@
++++++**+++++*+++++++++++++++++++++++:+*++++++++++++*?*S??SSS#@@@@####
*********+++*+++++++++++++++++++++++::*?*+++++++++++++?%***S##@@@@@###
+**+***+++++++++*++++++++++++++++++;;?***+++++++++++++*+++*??%###@@@##
*++*+**+++****+**+++++****************??+;+++++++++++++++++++**?%#S###
*********+******++***+++**+**+*******++**;;;++++++++++++++++++++?%S#@@
********+++**********++++**+**+++++****++**;;?%*++++++++++++++?%S###@@
*********************+*+*********%%SS##?+%SSS#@#*++++****???SS#######@
**********+*************++*******+*###@%++%@@@@@#?++++**?S########@@@@
*******+**+***************++***;,:+@###*++?#@@@@@%+++++++****?SSS#@@@@
********++++***************++;:+?#S###*+*%####@@%;+++**+**++++**%S##@@
********+++************+**+?*+?%##SS#%?%SS#####?::;;+++++++++++++*?SSS
*****++++******************+++?#@S%SS%SSSSS##@#S%?*++;++++++++++++++++
*****++++***************+****+%@#SSS%SSSS##@@@@@@@@#*;;+++++++++++++++
*****++++++**+*********+++++;;?@#SSSSSSS##@@@@@@@@@@*:+++++++***++++++
******************++;;;:;+*+:::%#SSSS###@@@@@#%?SS%?++*++++++***++++++
******+*+*********;,,..,:,,,...:%SSS######S?+++*+;;:,;*++++++++++++**+
+********+++**+*+++++;:,,,......,::;+;+*+;;;:;;+++++++**+++++++*+****+
***++++***+*+++**++***++++;;:,,,.....,::;+;;;++**+****++++++**++++***+
****+++****++++***+**++**++***++:,:,:::;;+*+******+*+++***++*++*+**+**
**++****++++**+*+++**++++*****+++++++*********?****++++*+**++*++++++++
**+**+++++*+***++++++++++++**+*+*********?***+*******+*+++*++++++***++
**++++**+*****++++++*+***+*++*+++**************+**??****+++++*++******
**++*************++*+++*++*+*++++++******++*******************+++++***
****+*********+******++***+*+++++*+***+*****+************+++***++*****
+*********+*++*****++**+++++++++*++*++*+*********?******++*++***++*+**
********+**+*+******+*++++++++++*******+************+**++++**+***+*+++
**++**************++****++++++++***********************+**+***++++++**
**+******+********++++***+*++*++++****++*********++*****+*****++*+*++*

2. Kicking buttocks. Lie on your back with your arms at your sides. Bring the knees into the chest and begin alternately kicking the buttocks with the heels. Synchronize your breathing with de kicking of the buttocks. Continue for 1-3 minutes. Inhale and relax. This exercise is an aid to digestion.

###@@@@@@@##@@@#S%%?S#@@@@@@@@@@@@@@@@@@@@@@@@@##@########????%%?**?%%
@@@#@@@@@@@#@@@%;*?%S##@@@@@@@@@@@@@@@@@@@@###@#####S##SSS?%?**??S???%
@@SS#####SS%@@@#%SSSS#######SSSS####################S####S?+***%SS?%S#
@#S?*;;;+*?%@@@#SSSSSSSSS%%%S%%SSSSSSSSSSSS##SSSSSSSSSSS%??????S#S%###
#S%%%%S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#???*%?%#S##@@#
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@####SSSS%%%SSSS%%S%%SS%*?%*???SS#@@@@
@@@@@@@@@@@@@################SSSS%?*****+++++**+++++++++*?%%??%#S###@@
SS%SSSSS%%%????????*??*********+++++***++****+*+++*++++++?%%S%%S%##@@@
*******+**************************+**++***+*++++++++++++++*%SS%%?%###@
*****+++++++**+++++*+++++++++++++++++++++++++++++++++++++++?%%S??SS##@
*****++********++++*+++++++++++++++++++++++++++++++++++++++++%%*??###@
****+*+**+***+++++++++**++++++++++++++++++++++++++++++++++++*?+++?%%#@
*++*+++++*++*+++****++*+++++******+****+****+*++++++++++++++++++++++??
**********:+***+******+++**+++*****+********+******++*++++++++++++++++
*********;;?**+++**********+++++*++*+++++++++++***+++**+*++++++++++++*
***********%?*+************+++*************+++++++***+++++++******?%S#
**********:+%%?*++*************+****************?SSSS%++++++**?S######
**********;+?%%%?*;;;;????***++*+++********++;,:?###@%+++++++++*????S#
***********?****???*++S@##SSSS%***;;;;;+;;:,,:::?@@@S+++++++*+**+++**?
**************+++**%SS@@@#@@#@##S%?*+::,::;*?%SS@@@S++::;;++++++++++++
***********++++****?S##@@@@@@@@@@@#SS?**%S##@####@@S%?*++++;++++++++++
****+******++++********?%S#@@@@@@###@#%%#@@#SS##@@@@@@@##%+;;+++++++++
***********++++++**+********?S##@@@@@@##@@SSS#@@@@@@@@@@@@+::++++++++*
************************+;;;;::+?##@@##@@#####@@@@@#??S#S%;,;++++++***
******+*****+*+*********;,,..,;+?S%S##S######@@#S?+;+*++;,,:*+++++++++
++****+********+++**+*****??***+;::::::;+?****+;;::;;;;+++++**+++++++*
*********++++***+*+**%%%%%?****+;;:,,.....,,:::;;:;;+**++****++++***++
*********++++*+**++++*****+++**++***++:,,,,::;;+*+******+**++****++*++
*****+++++****+++++***+*+++++++*****+++++++*********?****+++++++*++*++
***+****+**+++++*****++++++++++++**+*++********?***+*******++++***++++
********+++***+*****++++++*+*****++*+++**************+***?****+++++*++
*****++****************++*++++++*+*++++++******++*******************++
**********+*********+******+***++*+++++*+***+*****+************+++****
****+*+*********++++****+++**+++++++++*++*++*+****+****?******+++++***
****+***+++***+**+********+*++++++++++*+*****+*************+*++++**+**
****++**++**************++++**+++++++++**********************++*+***++
****++**+******+*******+++++***+*++*++++****++*********++*****+*****++

3. Leg Push-pull. Remaining on the back, raise both legs to a height of 18 inches. Inhale and draw the left knee to the chest. Exhale as you extend the left leg and simultaneously draw the right knee to the chest, keeping the lower legs parallel to the floor. Continue this push-pull motion with powerful breathing for 1-3 minutes. Inhale and extend both legs out. Exhale and relax. This exercise aids in digestion.

@###@@@#SS%%##@@@@@@@@@@@@@@@@@@@@@@@@@##@#######S?*?%S?**?S%?%###@@@@
@@##@@@*;*?%%##@@@@@@@@@@@@@@#@#@@@########SS##SS%?%*??*%%??%SSS@#@@##
##SS@@@SSSSSS##############################SS####%***+?SS%?%S#S%%?S@@@
+*?S@@@#SSSSSSS%%%%%%%%%%%%%SSSSSSSSSSSSSSSSSSS%???*??%S#%%######S@@#@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@###@#??????S####@##SS@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@######SSSSSSSSSSSSSSSS?*%?*???S##@@@@@@@@@@@@
@@@@@@@@@@@@@##########SSS%???***+++***+++*+++++*%%%??S#S###@@@@##@@@@
SSS%%%%%%????????????******++**++*******++*+++++*?S%%%SSS##@@@@@@@@@@@
*****************************++*****++++++++++++++*%SS%%?S##@@#@@@##@@
+*******+++*+++++++++++++*+++++++++++++++++++++++++%%%%??SS##@@@#####@
*******+++**+++++++++++***+++++++++++++++++++++++++++%%*?%###@@@@@###S
*******++**+++**++++++;::;+++++*++++++++++++++++++++*?+++?%S#@@@@@###S
+****+++****+**+++++;,..,:;;******???*++++++++++++++++++++++?%%#######
*******+******++***+,.,:;+*?*??????%%S%??????*++++++++++++++++*?%S#@@#
******++*******+***+,,:;**%SSS#S%%?%%S#S%%%##S%*+++++++++++++*?S###@@@
*******************+;:;*?%%S##@#SSSS#S#@##S###@#%+++******??S#######@@
*************************%#####@##S##SS@@@#@@@@@@#?***?SSS#######@@@@@
********+*************+*+*S#S%S####@##S#@@@@@@@@@@@#SSSS#S**S####@@@@@
*****++++*****************+??**??%S#S#%%#@@@@@@@@@@@@@@@@@%**?%S#@@@@@
******+++************+***++*?**+****?%?**??%SS##@@@@@@@@@##S%+*?%S###@
*******+*************+***++*********+*?***++++++***?SSS%*%?S%%*+++***?
***+++**********+********++*++****+++*?+++++****??%%S#SS##%?*+++++++++
***++++****+**********+**++*+++++++:;**,,;***??%SSS##@@#S?*++**+++++++
***+************+***++;;;;;;,,,::;;;;+*+*????????*++*??*+++***++++++++
****************+,,,,,,,,:;;:::::;;++;*???????+;:,.,;*+++++++*++++++++
*********+**+++++;::,,,,,,,,...:;++++;+;+*++++;;++;++*+++++++*********
*+*****+++**+*++++*++;;;:,.....,:::::::,,,,:;+*++******++***++++****+*
**+++*****++**++***++++++++;;;,..,,,,,,;+++**********+***++*++******+*
+*+***+*+++++***+*++++******+++;;;;;;+++****??**++*+++*+*++**+*+*++**+
+**+*+++*+***++***+++++******+***+**?*************+*+*+****+*+++++++++
***+++++****+++++++++++++**+**++*******??***+****?**+*++++++*++*******
++************+++**+**+***+*+*+*********+*******************++**+*****
****************+**++*+*+*+*+++*++**********?***********+*****++*+**++
**+*********+*************+++++*++***+***+**************++++***++****+
********++++*****++**+++++++++*++*++**+*********?******++*******+*++**
*++*****************+*++++++++************************++++**+++++*+*++
+****************++****++++++++**********+***************+***++++*+***

4. Front Platform. Lie on your stomach. Place the hands under the shoulders and raise the body until the elbows lock. The weight of the body is supported by either the palms or the fingertips, and the tops of the feet. The body, from the head to the toes, forms a straight line. Begin Breath of Fire. Continue for 1-3 minutes. Inhale and hold your breath briefly. Exhale. Inhale. Then exhale completely and hold your breath out briefly. Inhale and relax. This exercise gives strength to the lower back and stimulates the brain.

Page 43

@@@##@@@#%%%?S#@@@@@@@@@@@@@@@@@@@@@@@@@##@#######S?%?%S%???%%%%S@@@@@
@@@@#@@@%+?%SS#@@@@@@@@@@@@@@@@@@@@@@@@@@#########S?%??*?%S??%S#S###@@
#SSSS@@@#SSSSS####SSSSSSSSSSSS###S########S#SSS##S%**?*?S#S?SS##SS%S@@
+*?%S@@@@#######SSSSSSSSSS#####################SS%???%?%##SS#@@####@@#
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#????%%S#S#@@@@#S#@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@####SSS%%%%%%%%%%%%%%%?*%S????S##@@@@@@@@@@@
@@@@@@@###############SS%%%??*********************%SS%%S#S#@@@@@@###@@
SS%%%%%????????*?****?******************+;;+******?%SS%%SS##@@@@@@@@#@
**************************************;,...,+*******%##%%?%##@@@@@###@
**************************************:,,:++********??%S?%S###@@@@####
****************************************?%%S%*********%%**?##@@@@@@#@@
****************************************SSSS*******+****++???S##@@@@##
***************************************?%SS##S********+**++****?S###@@
************************************??%??###S%?%?****+**********?SS#@@
************?**********************%%S%?%%%%%%%%S*************%S###@@@
??***************?***************%%##S%%%%%%S%%%#******????%S#####@#@@
??****************************+,:?##%%%%S%SSS?%##*******S#####@@##@@@@
????*************?*********+;::;**???%%SS%SS?;*@S*********?**S####@@@@
???*?********?????*******+::;**?****?%%%%%SS:.;#%**************?S##@@@
???**********????***++;::;*SSS%%?????%%%%%S%,,:SS****+***********?%#S#
***********?????****;:;+*?S#########SS###SSS:.;##***++**+********++***
*?*****************;;*****%S######S%S#######;.+@@?******++********++**
*???****************???????*?%%%S%+,,:+%SSSS+.+@@S??%%S?**********++++
*??****?***??*****++++;;:::,:;;::::,,.:%SSS#*,+##%%+;?%*************++
**?**************+:,.........,,,,.,,,,:?S##@%:*SSS%;:+******+*********
************?*******+;:::,.............,:::;+:+#@#%*******************
*************************++;::,,........,:;;++?##%************+*******
********************++*********+:,,,,,;;+***???%?*********************
********************+++****??*****++*??*******???*********************
**********?*?**+***+++****************?????*****???****++*************
?********?*?***********************?****?*??*****????*?***********???*
*******???**??*?*****************************??*?*****?*?***?*********
*****************************++***+**********?????***?****************
*??***?*?******************++++**************???????******************
******?**?*****?********+*+**++****?********?*?*????****+**?**********
*********?****??******??****+******?*?******?*****************+*******
******??*******?**+*+*??***+********?****?????**************?*********

@@@@@@@##@@@?***?S#@@@@@@@@@@@@@@@##@@@@@@@###########?**?%%***?%%?%##
#@@@@@@##@@@?*%%SS#@@@@@@@@@@@@@@@@@@@@@########SS##SS??%***?%%*?%SS##
SS%%????S@@@SSS%%%SSSS%S%%%%SSSSSSS#SSS###S##SSSSSSSSS?+**+?SS?%SS#%%?
+;;+*?%S#@@@########SSSSSSSSSSSSSS#SSSS###SSSSSSSSSS%???*??%#S?S#####S
S##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@#%*?*???SS###@##SS@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@####SSSS%%%%%%%%%%%%%%%%**%?***%S#@@#@@#@@
#@@@@###############SSS##SS%%%??****+++++++++++++++++?%%???SSS####@@##
%%%%%??????**********++***+++++++++++++++++++++++++++*%S%%%S%###@@@#@@
*+++++++***++++++++*+++**++++++++++++++++++++++++++++++?SS%%??###@#@@@
+++++++++++++++++++++++++++++++++++++++++++++++++++++++*%%S??%SS#@@@@#
++++*++++++++++++++++++++++++++++++++++++++++++++++++++++*S*??S##@@@@@
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++?*++*%SS@@@@@
++++++++++++++++++*+++++++++*+++**++++++++++++++++++++++++++++++*%%S##
********++*+++++*+++++*++++*+++;;++*****++*++++++++++++++++++++++++*%%
********++++++*****++*+++++++:..,::;+*****++**++++++++++++++++++++*?SS
********++++*+*********++++*;,,::+**?%???%?*+++++++++++++++++++*?%####
**********++++********++++*+:,:;+%#S%?%%S#SSS++++++++++++**%SSS#######
*********++*+*****+****++;::;;;++???SS##@@#@@S+++++++++++++*%%%%S#####
*********+++++*******;:;::;++;:,,:*S##@@@@@@@@?+++++++++++++++++*%%S##
*********+++++****+;,:::,:::;++++*S###@@@@@@@@#*+++++++++++++++++++?%S
*****+*++++++;;::::;+++********+++?###@@@@@@@@@%+++++++++++++++++++++*
+*+****++++;+*???********+++**?%%*+%##@@@###@@@#*++++++++++++++++++++;
+******++;:*?****+******?%SS#####?:*%S#SSSSS###@*,,,,::;;+++++++++++++
*******++:;*+***++**?S#############S%?%%SS##@###%;,.....,;+++++++*++++
********+;+??*****?%#@##SSS###SSSSSS##SS###@@@@#?+,.....;++++++++*++++
*++******+,:?%%??%%%S@@@S*+;;;;;;;::;;+*%S####S%:.,::;:;+*++++++++++++
****++++++;;*?**+******?*;;:,,..........,:;+*?**;;+++*+*+++++++++++++*
****+++++***+++++*+++*++++*+++;;::,........:;++*+**++***+++++++*+++++*
***+++++**+++++++*+++++++++*****++;::::::;;+*+******++++++***++*++++*+
++++++*+++++*+**+++++++++++*+***+++++++***************++++++*+++*+++++
***+*+++++++***++++++++++++++++++++++**+***?***++******+++++++++++++++
+**+++*+********++++++++++++*++++++*+*******+****++***?***++++++++*+**
*+*****************++*+++++++++++++++++*****+*+********++***+***++++++
+*+++++**+*****++*+***++***+++++++++;+**++**+++******++****++++***++++
*++*********++++****+++**+++++++++*+++++*+**+*+********+**++++++**++++
+**++++**+**+*+******++++++++++;++++*****+*************+*++++**++**+++
++++++********+*****++++**+++++++++**********************++*++**++++++
++*++******+**+***+++++***+++++++++++***++*******+*+++****++*+**++++*+

@@#SS#@@@@@#%S#@@@@@@@@@@@@@@@@@@@@@@@@#@##@@@@###%?**%%?**SSS??#@S###
@@@@##@@@S????S#@@@@@@@@@@@@@@@@@@@@@@@@##########S????%???*?%%SS@@@@@
@@@@@S@@@%+?%SS#@@@@@@@@@@@@@@@@@@@@@##@@#########S???**?%S??%SSSSSS#@
SS%%%%@@@#SS%%SSSSSSSS%%%%SSSSSSSSSS#S#SSSSSSSSSSS%*****%#S?SS##S%?%@@
;+*?%S@@@#S######SSSSSSSSSSSS##############SSSSSS%??????S#SS#@#####@@#
#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#####%*?*??%SS##@#@#S#@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@###SSS%%%????%?????????+*%??**%##@##@@@@#@@@
@@@@@#############SS#SSS%%%??****+++++++*+++++++++?%S%?S#S###@@@####@@
SS%%???????*************++++++**++****;;++++++++++*?%SS%%%###@@@@@@@##
*+**********+**+*******+****+*+++++++;,+++++++++++++*SSS%??###@#@@###@
++++++**+++++*+++++++++++++++++++++++:+*++++++++++++*?*S??SSS#@@@@####
*********+++*+++++++++++++++++++++++::*?*+++++++++++++?%***S##@@@@@###
+**+***+++++++++*++++++++++++++++++;;?***+++++++++++++*+++*??%###@@@##
*++*+**+++****+**+++++****************??+;+++++++++++++++++++**?%#S###
*********+******++***+++**+**+*******++**;;;++++++++++++++++++++?%S#@@
********+++**********++++**+**+++++****++**;;?%*++++++++++++++?%S###@@
*********************+*+*********%%SS##?+%SSS#@#*++++****???SS#######@
**********+*************++*******+*###@%++%@@@@@#?++++**?S########@@@@
*******+**+***************++***;,:+@###*++?#@@@@@%+++++++****?SSS#@@@@
********++++***************++;:+?#S###*+*%####@@%;+++**+**++++**%S##@@
********+++************+**+?*+?%##SS#%?%SS#####?::;;+++++++++++++*?SSS
*****++++******************+++?#@S%SS%SSSSS##@#S%?*++;++++++++++++++++
*****++++***************+****+%@#SSS%SSSS##@@@@@@@@#*;;+++++++++++++++
*****++++++**+*********+++++;;?@#SSSSSSS##@@@@@@@@@@*:+++++++***++++++
******************++;;;:;+*+:::%#SSSS###@@@@@#%?SS%?++*++++++***++++++
******+*+*********;,,..,:,,,...:%SSS######S?+++*+;;:,;*++++++++++++**+
+********+++**+*+++++;:,,,......,::;+;+*+;;;:;;+++++++**+++++++*+****+
***++++***+*+++**++***++++;;:,,,.....,::;+;;;++**+****++++++**++++***+
****+++****++++***+**++**++***++:,:,:::;;+*+******+*+++***++*++*+**+**
**++****++++**+*+++**++++*****+++++++*********?****++++*+**++*++++++++
**+**+++++*+***++++++++++++**+*+*********?***+*******+*+++*++++++***++
**++++**+*****++++++*+***+*++*+++**************+**??****+++++*++******
**++*************++*+++*++*+*++++++******++*******************+++++***
****+*********+******++***+*+++++*+***+*****+************+++***++*****
+*********+*++*****++**+++++++++*++*++*+*********?******++*++***++*+**
********+**+*+******+*++++++++++*******+************+**++++**+***+*+++
**++**************++****++++++++***********************+**+***++++++**
**+******+********++++***+*++*++++****++*********++*****+*****++*+*++*

###@@@@@@@##@@@#S%%?S#@@@@@@@@@@@@@@@@@@@@@@@@@##@########????%%?**?%%
@@@#@@@@@@@#@@@%;*?%S##@@@@@@@@@@@@@@@@@@@@###@#####S##SSS?%?**??S???%
@@SS#####SS%@@@#%SSSS#######SSSS####################S####S?+***%SS?%S#
@#S?*;;;+*?%@@@#SSSSSSSSS%%%S%%SSSSSSSSSSSS##SSSSSSSSSSS%??????S#S%###
#S%%%%S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#???*%?%#S##@@#
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@####SSSS%%%SSSS%%S%%SS%*?%*???SS#@@@@
@@@@@@@@@@@@@################SSSS%?*****+++++**+++++++++*?%%??%#S###@@
SS%SSSSS%%%????????*??*********+++++***++****+*+++*++++++?%%S%%S%##@@@
*******+**************************+**++***+*++++++++++++++*%SS%%?%###@
*****+++++++**+++++*+++++++++++++++++++++++++++++++++++++++?%%S??SS##@
*****++********++++*+++++++++++++++++++++++++++++++++++++++++%%*??###@
****+*+**+***+++++++++**++++++++++++++++++++++++++++++++++++*?+++?%%#@
*++*+++++*++*+++****++*+++++******+****+****+*++++++++++++++++++++++??
**********:+***+******+++**+++*****+********+******++*++++++++++++++++
*********;;?**+++**********+++++*++*+++++++++++***+++**+*++++++++++++*
***********%?*+************+++*************+++++++***+++++++******?%S#
**********:+%%?*++*************+****************?SSSS%++++++**?S######
**********;+?%%%?*;;;;????***++*+++********++;,:?###@%+++++++++*????S#
***********?****???*++S@##SSSS%***;;;;;+;;:,,:::?@@@S+++++++*+**+++**?
**************+++**%SS@@@#@@#@##S%?*+::,::;*?%SS@@@S++::;;++++++++++++
***********++++****?S##@@@@@@@@@@@#SS?**%S##@####@@S%?*++++;++++++++++
****+******++++********?%S#@@@@@@###@#%%#@@#SS##@@@@@@@##%+;;+++++++++
***********++++++**+********?S##@@@@@@##@@SSS#@@@@@@@@@@@@+::++++++++*
************************+;;;;::+?##@@##@@#####@@@@@#??S#S%;,;++++++***
******+*****+*+*********;,,..,;+?S%S##S######@@#S?+;+*++;,,:*+++++++++
++****+********+++**+*****??***+;::::::;+?****+;;::;;;;+++++**+++++++*
*********++++***+*+**%%%%%?****+;;:,,.....,,:::;;:;;+**++****++++***++
*********++++*+**++++*****+++**++***++:,,,,::;;+*+******+**++****++*++
*****+++++****+++++***+*+++++++*****+++++++*********?****+++++++*++*++
***+****+**+++++*****++++++++++++**+*++********?***+*******++++***++++
********+++***+*****++++++*+*****++*+++**************+***?****+++++*++
*****++****************++*++++++*+*++++++******++*******************++
**********+*********+******+***++*+++++*+***+*****+************+++****
****+*+*********++++****+++**+++++++++*++*++*+****+****?******+++++***
****+***+++***+**+********+*++++++++++*+*****+*************+*++++**+**
****++**++**************++++**+++++++++**********************++*+***++
****++**+******+*******+++++***+*++*++++****++*********++*****+*****++

@###@@@#SS%%##@@@@@@@@@@@@@@@@@@@@@@@@@##@#######S?*?%S?**?S%?%###@@@@
@@##@@@*;*?%%##@@@@@@@@@@@@@@#@#@@@########SS##SS%?%*??*%%??%SSS@#@@##
##SS@@@SSSSSS##############################SS####%***+?SS%?%S#S%%?S@@@
+*?S@@@#SSSSSSS%%%%%%%%%%%%%SSSSSSSSSSSSSSSSSSS%???*??%S#%%######S@@#@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@###@#??????S####@##SS@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@######SSSSSSSSSSSSSSSS?*%?*???S##@@@@@@@@@@@@
@@@@@@@@@@@@@##########SSS%???***+++***+++*+++++*%%%??S#S###@@@@##@@@@
SSS%%%%%%????????????******++**++*******++*+++++*?S%%%SSS##@@@@@@@@@@@
*****************************++*****++++++++++++++*%SS%%?S##@@#@@@##@@
+*******+++*+++++++++++++*+++++++++++++++++++++++++%%%%??SS##@@@#####@
*******+++**+++++++++++***+++++++++++++++++++++++++++%%*?%###@@@@@###S
*******++**+++**++++++;::;+++++*++++++++++++++++++++*?+++?%S#@@@@@###S
+****+++****+**+++++;,..,:;;******???*++++++++++++++++++++++?%%#######
*******+******++***+,.,:;+*?*??????%%S%??????*++++++++++++++++*?%S#@@#
******++*******+***+,,:;**%SSS#S%%?%%S#S%%%##S%*+++++++++++++*?S###@@@
*******************+;:;*?%%S##@#SSSS#S#@##S###@#%+++******??S#######@@
*************************%#####@##S##SS@@@#@@@@@@#?***?SSS#######@@@@@
********+*************+*+*S#S%S####@##S#@@@@@@@@@@@#SSSS#S**S####@@@@@
*****++++*****************+??**??%S#S#%%#@@@@@@@@@@@@@@@@@%**?%S#@@@@@
******+++************+***++*?**+****?%?**??%SS##@@@@@@@@@##S%+*?%S###@
*******+*************+***++*********+*?***++++++***?SSS%*%?S%%*+++***?
***+++**********+********++*++****+++*?+++++****??%%S#SS##%?*+++++++++
***++++****+**********+**++*+++++++:;**,,;***??%SSS##@@#S?*++**+++++++
***+************+***++;;;;;;,,,::;;;;+*+*????????*++*??*+++***++++++++
****************+,,,,,,,,:;;:::::;;++;*???????+;:,.,;*+++++++*++++++++
*********+**+++++;::,,,,,,,,...:;++++;+;+*++++;;++;++*+++++++*********
*+*****+++**+*++++*++;;;:,.....,:::::::,,,,:;+*++******++***++++****+*
**+++*****++**++***++++++++;;;,..,,,,,,;+++**********+***++*++******+*
+*+***+*+++++***+*++++******+++;;;;;;+++****??**++*+++*+*++**+*+*++**+
+**+*+++*+***++***+++++******+***+**?*************+*+*+****+*+++++++++
***+++++****+++++++++++++**+**++*******??***+****?**+*++++++*++*******
++************+++**+**+***+*+*+*********+*******************++**+*****
****************+**++*+*+*+*+++*++**********?***********+*****++*+**++
**+*********+*************+++++*++***+***+**************++++***++****+
********++++*****++**+++++++++*++*++**+*********?******++*******+*++**
*++*****************+*++++++++************************++++**+++++*+*++
+****************++****++++++++**********+***************+***++++*+***

@@@@@@##@@@*+**?S#@@@@@@@@@@@@@@@###@@@########SSS#SS??%*???%%???SSS@@
@@@@@@##@@@??SSS#@@@@@@@@@@@@@@@@@@@@@@#@@@##########%*****%SS?%S#S%%%
S%%????S@@@S%S%%%SSS%%%%%%%%%%%%SSSSSSSSSSSSSSSSSSS%%?**??%S#%%#####S%
;;+*%SS#@@@#####@###################@##@###########S????%?S####@@##S#@
##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@###############%*%?*??%SS#@@@@##@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@###S%%%%?****??*********+*%%???%###@#@@@@##
@@@@@########SSSSSSSSSSS%%????*****++++****++**+++++*%S%%%SSS#@@@@@#@@
%%%%%??????******************+**********+;:,:++*****+*?SSS%%%S#@@@#@@@
********************************++*++*++,...,;+++++++++%SS%%?S##@@@@@#
**+**********+***++++++++*+***+++++++++;:;+**%?++++++++**%%*%%##@@@@@@
********************++**+****++++++*+***+?%SS%*+++++++++*%*++?SS@@@@@@
********************+++******+++**+****+*%%SS%*++++++++++++++***%SS#@@
***********+****************************??S###%*++**+*++++++++++***%%S
**********************************+*+*?%??%S%%????****++++*+*++++*?%S#
?************************************%S?*???%?%%%%%+++*******+**?S####
??***********************************%%?+*SS%%##%%%++**+**?%%S##@@###@
************************************+?%S?+*%%S#%?%%+++++***%SS%%#####@
??*********************************;+%%#S?+:;*????%*++++******+*?%SS#@
*?********+*+***?**************++*+?%%*#S%%%*:::;;**+++******++*++*%%#
******************?*********%%%%%??%?*?#S%%#@#%*;;*+++++++*+****+**++*
********+******?**?********%S#######SSS#####@@@@#S?++++++++++*++++*+++
*******++++****************?S########S###SSSS###@@S**++*+++++**+***+++
********+*+***************++*?%SS#S%+,:?SSSS##@@@@#?????++++*++*****++
****?***************+;;;::,,,,:++*?+,.:%SS###@@@@@S???+;+*++++*****+*+
*********************:,,...........,,,:?S####@@#S%;;**;;+*++**+++*****
************++**+*++++++;:::,..........,:;;+***???**+*******+***+*****
******+*+*******+**++****++++;;::,,........,:;+******************+****
*******+******+++******++*********+:::,:::;+******?**+*+++*******+****
*****+*****+++*********++++***??*++++++**********?*****++******+*+++++
****+***++++*****++**++++++++***+**********??***+****?**+*+++**+*++***
******+*******?***++**************++*****************???*********+****
****+***************+***+*****+*++***+**********?**?***************+**
************************+******++++**+**********?*?*********+++****+**
*********************+****+++++++++*++*+**+*******?*??*****++*********
*************+*+**********++++++++******************??****++*+**+*****
*****+***************++****+*+*+++***************************+***++++*
******************?**+++****+*++**++********?*???*********++********+*
*+*******************++*******+*??***+******??*????*??****+++****+++++

@@@##S#@@@##S%%##@@@@@@@@@@@@@@@@@@@@@@@@###########%*?*?%?***???%S#@@
@@@@@##@@@+;+*?%S#@@@@@@@@@@@@@@####@@########SS##SS%?%?***?S???SSSSSS
@@@@@SS@@@%%SSSS###@#######################SS#SSS#SS%*+***%SS*SSSS%%?%
*+++**%@@@S%%%%%SS%%?%%%%?%%%%%%SSSSSSSSSSSSSSSSSS%???????S#S%#######@
+?%S##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@######?*?*??%SS##@###S#@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@######SSSSS%SSS%%%%%%%%?+?%*?**%##@##@@@@@@
@@@@@@@@@@@@@@@###########SS%%?****+++++++++++++++++?%%??%#S#####@####
#####SSSSS%%%%%%%???????**++++++++++++++++++++++++++*%%%%%%%###@@@#@@@
???*********+++++++++++++++++++++++++++;:,.,;+++++++++?SS%%??###@#@@##
++++++++++++++++++++++++++++++++++++++;...,,;+++++++++*%?S??SSS#@@@@##
++++++++++++++++++++++++++++++++++++++;:++??%?++++++++++?%***S##@@@@@#
++++++++++++++++++++++++++++++++++++++++*?%%%+++++++++;+*++;*%?S#@#@@@
++++++++++++++++++++++++++++++++++++++++?%%S%?++++++++++++++++++*?%#S#
++++++++++++++++++++++++++*+++++*****+*?*%S##S?++++++++++++++++++++%%#
++*+*++++++++***+++++++++++++++++++++*%?*?S%%?*??*+++++++++++++++?%S##
******+++++++*+***+**+++++++++++++++?%?*??????%%?S*++++++++++*?%S#####
*********++++*+**+**+++++++++*++++**%S+???%??S#%?%*+++++++?SS#########
********+++++****+****+++++++++*****%#***?%%%SS??%*++++++++*??*?S####@
*******++++++****+**+*++++*++**+**::+*+?*;+?S#??*%?+++++++++++++*?%S##
********+++++*******++++++++++++++++++*#S?+::;;;;+*++++++++++++++++??S
*****+**+++++********+++++*?%%%%%???**%#SS##%*+;;+*+++++++++++++++++++
*+**++++++**+******+++**++?SS######SSSS#####@@@#SS*++++++++;+++++++++;
++**+*++++*++*+*********++*%S######S%SSSSSSSSS##@@%*++++;++++++++++++;
+*****+++++++*+++**+****++++*?%SSSS*,,;%%SSS##@@@@S???**;+++++++++++++
******++*******+***+;::::,,,,,;;+*+:,.*%%S##@@@@@#???*;:++++++++++++++
+++****+++**++*+++++;,,..............,+%S#S##@#S%*:;++:;+++++++++++++*
+++*++++++++++*++++++++;:,:,,..........,::;+++**??*++++++++++++++++++*
***++++++*+++++++*++++++++++;;::,,.........,;;+*+**++**+++++++++++++++
*++++++++*+*++++++++++++++++++**++:,:,,,:;;+*++*****++++++*+*+++++++*+
+++++++++++++++++*+++++;+++*+***+++++++***++**********++++++++++++++++
+++++*++++++*+**++++++++++++++++++++++*****?***++*+****++++;++++++++**
***++++++++***++++++++++++++++++++;++**+++**+***+++*****+**++++++++*+*
++++++*+********+*+++++++++++++++++++++**+++++++*****+*++****++**+++++
++***+++*******++*+++*+++*++++++;+++++**++***+++*****+++**++++++***+++
+++++++**+**+++++*+++++**+++++++;++*;++++++*++++*******++**+++++++*+++
*++******+**+++++***+++*++;+++++;++++*++**+************++*++++**++++++
+**++++**+**++****+*+++++*+++++;;+++***+******+*+*********++++++++++++
++++++**+****+++****++++***+++++++++++***+++******+++++*+++++*+**+++++

@@@@@##@@@+;+?%S#@@@@@@@@@@@@@@@@@#@@@###@#########S%?%?**??S??%SSS###
@@@@@##@@@%%SSS##@@@@@########################SS###S%*****%SS?SS##S%?%
**+**?S@@@S%S%%SSS%%?%%%%%%%%%%SSSSSSS#SSSSSSSSSSSS%??????S#S%#######@
*?%S##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#???*%?%#S##@@##S#@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@######SSSSSSSSS%%S%%%%?*?%*?*?SS#@##@@@@@@
@@@@@@@@@@@@@@@@@@########SSS%???**++++***+++++++++*%%%??S#S###@@@####
#####SSSSS%%%%%%%???????******++**++**+*+*+++*++++++?S%%%%S%###@@@@@@@
???*************+***+****+******++******+++++++++++++*%SS%%?%###@#@@##
++++*******+++*+++++++++++++++++++++++++++++++++++++++?%%S?%SS##@@@@##
++**+*+**+++++*+++++++++++++++++++++++++++++++++++++++++%%*??###@@@@@#
*+********++++++++*++++++++++++++++++++++++++++++++++++*?+++?%%S@@@@@@
++**++**+++****++*+++++*****+++**+++***+*++++++++++++++++++++++*?%S###
**+*******+******++++*++***************+******++*+++++++++++++++++*%S#
**********++******+***+++++*++*++++++*++*+***++***++++++++++++++*?SS##
*******+**************+++*************+++++++++++++++++******?%S######
*********************************+*****++*+++++++++++*+***%##########@
*********+*+*************+*++*************++++++++++++++++*???*%####@@
?*******+++++**********************???????%?*++++++++++**+**+++**?SS##
*********++++***********+*******????%%%%%%S#S?++++++++++++++++++++*?%#
*********++**************????**??%%SSS###S####?+++++++++++++++++++++++
*******+++*********+***?%%??%???%%SSS##@@#####?;;;;+++++++++++++++++++
*******+++**+*+*******%SS*:;?#%%%%%%S@@@@SSSS?,....,,,::;+++++++**++++
*******+***+*******+;?%+,.,,+%#%%%%%%#@#SSS#S+;;:,.....,++++++++*+++++
*******************;:::,,.,:+S@#S%%?%S#SSS##S%?+:,..,,,;*+++++++++++++
*++*********++**+++++:::::;+?%###S??*%@SS#@#%+:..:;+++++*++++++++*+***
*****++++**+++*++*++++,,;++*%%??*+*;,;##SS%+:::;+**+****+++++***++++**
*****++++***+*+++*++++:;;+*%S?;::,::::+;::;+*+********+++***++**+++**+
****+++++*+++++++**++*+++*******++++++*++++*****?***+++++*+**++*++++++
+++++**+++++*+***++*+++++++++**+++*+*+*********+******++*++**+++++++++
*******++++****+++++++++++++**++*+++***+**??*****+***?*+**+++++*++****
+**+++************+++*++*++**+*++++*+******++*******************++++**
****************+***+**++**++++++++++***+*****+************+++****++**
+****++***********+***+***++++++++**+*++*+****+****?******+++++***++**
**+*********++++*****++*++++++++++*+**+**+*************+*++++**+***+*+
+***+++******+*******+****++++++++***********************++*+***++++++
*++*+**********+****++++***+*+++++++*****+*********++***********++*+*+
++*****************++++****+*++***+*++*****??*????*******;++*****+++++
++****************++*******+******++**?********??*???****+***++++++*++

S%%????S@@@S%%%%%SSS%%%%%%%%%%%%%SS%%SSSSSSSSSS%%SS%%?**?*?S#%?#####S%
;;+*?%S#@@@########################################S??%???%S#SS###SS#@
S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@###############S*??*??%SS#@@#@##@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@###S%%%%??**************++%%??*?S##@##@@@##
@@@@@#########SSSSSSSSSS%%???**++**+++++++*+++++++++*?S%%%SSS###@@@##@
%%%%%?????**********+++**++++++++++++***+++++++++++++*?%S%%%%S##@@#@@@
**++*********++++++*++***+++*++++++++++++++++++++++++++?SS%%*S###@@@@#
+++++++++++++++++++++++++++++++++++++++++++++++++++++++**?S*%SS##@@@@#
+++**++++*++++++++++++++++++++++++++++++++++++++++++++++*%?++*S##@@@@@
*++*+++++++++++++++++++++++++++++++++++++++++++++++++++++++++***%###@@
+++++++*++++***+++++++++*****+++***+****+*+++++++++++++++++++++++**%SS
***********+*****++++**++++*++++**+****++******++++++++++++++++++++?%S
********+*+++******+**++++++*+++++++++++++++++++++++++++++++++++*%S###
***********************+++**+**+*******++++++++++++;:;;+***??%%S######
***********++************+++++*********+*+*+++++++;:,,,:+**%SSSS######
*********+*++*****+******++*++*********++*++++++++;;:;;**+++**+*%SSS##
*********+++++************+****+++++++*++*******++;;+*??*+++*+++++*SS#
*********++++*********++++++++;;+?%*+;;:;++******???%%*++++++++++++++?
*******++++***********+*++++++++**;::;*?***+***++?%%SSS++++++++++++++;
*******++++********++**??%%?%%%S##SSS######@###SSS%S##S%SSS?++++++++++
****+;;;+++++**+***??%SSSS#S########@@######@#S##S###S%%*++++++++*++++
******??+;;;++;;:;?SS#S#S####@@#############@@SSS#S%*;:,:+++++++**++++
*******???**;::::::?#####@@@@@@@@######@@@###%*;;:,,,,,,+*++++++++**++
*++****+*%%%%??*?%SS#@@@@@@@@@@@@####S%%***+:,...,;+++++**+++++++++++*
*****++++*???*+++?%#@@@@#######S?;::,,......,:;;+**++****++++*+*+++++*
******+++***+**?%%?%S@#####S%%?*++;,,,,,,,:+*++*****+**+++***++*++++*+
****+++***+*%S##SS%%?????***+***+++++++++*+******?***+++++++**++*+++++
+++++**+++++**??*++++++;;+++++*++++**+*********++*****++++++*+++++++++
*****++++*++***++++++++++*++*++++++++***+*******+++**??*+*+++++++++*+*
++*+++************+++*++++++*++*+++++******++***********+*******++++++
*+**************+***+**++*+++++*++++++**++****+******+******+++***++++
++++*++*******+*+*++*++***++++++;++*+++++++**++********+**++++++***+++
**+*********++++*****++*++;+++++;+*++*++**+************+**++++**+***+*
+***+++***+**+*******++++*++++++;++**********************+++++*+++++++
+++++**********+****++++***+++++++++*****++*********++*****+*+***++++*
++**+******+******++++++***++++***+*++***+**?**??********+;++****+++++
++*+**+***********++****+**++*+***++************??*??*+**++***++++++++
*++********++*++*+*+*?***++++***********+**+*+****?***++?**+*+++++++++

5. Stretch Pose. Lie on the back, push the base of the spine into the ground, bring the feet together, and raise the heels 6 inches. Raise the head and shoulders 6 inches and stare at your toes with your arms stretched out, pointing at the toes. In this position inhale and hold briefly. Exhale. Inhale. Exhale completely and apply mul bandh. Inhale and relax. This exercise activates and balances the Third Chakra, sets the Navel Point, and aids in digestion.

@@@@@S%#@@@@@@@@@@@@@@@@@@@@@@@@@#@@#@@@@##@%?%**??*?*SS%*?S@SSSS%%##@
@@@SS%%%S#@@@@@@@@@@@@@@@@@@@@@@@@@#########SS?*?%%?**?%%?%S#S@@@@##%S
@@@+;*?%S##@@@@@@@@@@@@@@####@@########SSS#SS%?%?***?%???SSS###@##@#%%
@@@SSSSSS########SS####################SS###S%*****%SS?%S#S%%??#@@@@#@
@@@SSSSSSSS%%%%%%%%%%%%%SSSSSSSSSSSSSSSSSSSS%?**???S#%%######S#@##@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#####%??*??%SS##@@##S#@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@#####SSSSSSSSSSSSSS%SS%*?%*???SS#@@#@@#@@@@@@@@@@
@@@@@@@############SS%%?****+++++++++++++++++?%%?*%SS#####@@###@@@@@@@
%%%%%????????????**++++++++++++++++++++++++++?%%%%%S%###@@@#@@@@@@@@@@
******+++++*+++*++++++++++++++++;:,,;+++++++++*%SS%%?%###@#@@@###@@@@#
+++++++++++++++++++++++++++++++,....,;+++++++++?%%%??%S##@@@@###@@@##%
+++++++++++++++++++;::++++++++;,:;++*?+++++++++++*S*??S##@@@SS@##SSSSS
+++++++++++++++++++:,,,;++++++++*?%%S?+++++++++++?*++*SS##%++**++%%%?S
++++++++++++++++++++++:,,,:++*++??%S#%*++++++++++;;;;;;:;;::,,:;*S#SS%
++++*+++++++++++++*****+;:;??????%##@S??%????+,,,,,,,:::;;+++*%S######
**++++***++++*+++++++++++++?%???*%S%%%%SSS#SS?+;;+++++++++*?S##@@@#@##
++++++********+++++++++++***????%S%%S%S#####%#S+*++++++*?%S#####@@@@#@
***+*********+++++**+**+*++***??%%%S%S###@S****++**?%%S#########@#@#@@
*+*++************++++++********%%%%SS####@*++++++++*%S%%S#####@@@@@@@@
+++++**********+++**++*********?%%%S#####@*+++++++++++++*%%SS#@@@@@@@@
*+++++***********+++*++++******%SSSSS##@@#*+++++++++*++++++?%S##@@@@@@
*++++*********+++++*%%S%%???%%%%#SSS######*+++++++++++++++++++?%?%S%SS
+++*+******++*+****%S#######SSSS#S########*+++++++++++++++++++;+;+++++
+++*+**+**********+*%S#######S#SSSSSSS###@S*++++++++++++++++++++++++;;
+++++*++++*+*****++++*?SSSS%+,:%SSSS##@@###??***+**++++++++++++;++++++
************+;:;::,,,,:;+**+,.:%%S###@@@@#S+:,,,;%%%%??????*****++++++
+****+*+***+;,,.............,,:?S##S#@@#S%;,,:::;+++***+**????????????
*+++++**+++++++;:,,,...........,:;+**?*???*++*++++++++++++++++*+++++++
+**++*+++*++++++++++;;:,,,..........,:;+****+****+++++++*+++++**++++++
+*+*+++++*+++*+++**++++*++;,,,,,,,:;+*+******+*+++***+++*+++**++**++++
*++++++++*+++*+;+++*****++++++++**++*********++++++++*+++*++++++++++++
++++*+***+++++++++++++*+++++++**********+******+++++++++++++++++++**++
*++****++++++++++++++++++++++***+*******+++***?*+**++++++++***********
**********+++*++++++*++*++++++*****+++*+********+****+***++++++**+**+*
********+***+**++*++++++++++++***+***+*+*****++*****++++***++++*++++++
******++**++*++***++++++;++*++*++++**+++*******++**++++++**+++++****+*
*+**++++****+++*++;+++++;+*++*++**+*************+*+++++*++**++++++++++
*+************+++*++++++;+++**********+*********+*+++++*++++++++*+++++

6. Heart Center Stretch for Healing. Sit in Easy Pose.

6a. Spread the arms at an angle of 60 degrees, parallel to the ground, as if to receive someone. Spread and tense the fingers. Take a few long deep breaths.

##%S@@@@@@S%S#@@@@@@@@@@@@@@@@@@@@@@@@#@##@@@@@#@S%?+*%%?*+%SS??S#S#@#
@@###@@@%????S#@@@@@@@@@@@@@@@###@@@########SSSSSS%*?*?%?*?*??%%S#@@@@
@@@##@@@**?%SS#@@@@@@@@@@@@@@@@@@@@@########S#####S??**+?%S??%SSSS%%#@
S%%%S@@@S%S%%SSSSS%S%%%%%%%S%SSSSSSSSSSSSSSS%%SSS%?*+***%#S*SSS#SS?%@#
+*?%S@@@#SS#####SSSSSSSSSSSS###############SS##SS%??????S#SS####S##@@#
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@#########?*?*??%SS##@###S#@@@@
@@@@@@@@@@@@@@@@@@@##@@#####SS%%%????????*??????*+?%?***%##@##@@@@##@@
@@@@#############S###SS%%%??****++++++++++++++++++?%%??S#S####@@####@@
S%%???????********+****++++++++++++++++;;+++++++++*?%S%?%%S##@@##@@@##
+*++***++++++++++++**++++++++++++++++:,..,;+++++++++?SS%%??S##@#@@###@
++++++++++++++++++++++++++++++++++++:..,,:++++++++++*?*S??SSS#@@@@####
++++++++++++++++++++++++++++++++++++;;+*??%*++++++++++?%***S##@@@@@###
++++++++++++++++++++++++++++++++++++++%%%S%+++++++++++*++;*??%###@@@##
+++++++++++++++++++++++++++++++++**++*%%S##S?*+++++++++++++;++**?SS###
+*+*++++++++++++++++++++*+++;:,:;;;+?%?S?S@S????*+++++++++++++++*?%##@
+***++*++++****++**+++++++++++;++;:;;;;*;:;+***+;::;++++++++++*%SS###@
****+++++++*+******+++++*+++++**??*+?%+;;+++;;::::,,;*++***?%S########
*******++++*******+++++*+++*++++***?##S####@###S%%*+++*+?S##########@@
*****++*++*****+****+++++++++****++*%S%SS#@@@#@@*++++++++****?S#S##@@@
*****++++++*********++++*++*++******%%%%%S#@@@@@?+++++++++++++**%S###@
******+++++*******+++++++***+++*++**?%%%%S#@@@@@*++++++++++++++++*?S##
***++*++++*********+++++*%SSSSS%??**?SSSSS##@@@#*+++++++++++++++++++*+
*+**++++********++++***+%SS########SS#########@S+++++++++;+++++++++;++
*+**+++++++++*+********+*%S#####SS?%SSSSSSSS###@?**+*+;++++++++++++;;+
****++++++**+++*++***+++;++*%%SS%+,.+S%SSS#@@@#@%?*++*%%*++++++*++++++
*****************+:,:,,,,,,,::;+;,,,?%SS##@@@@#S;;:,,+S##S%*++++++++++
*****+*+**+**+++++:,,..............,+%S#S####S%*:;;;;+****??+++++++***
**++++++++++*++++++++;:::,,..........,,:;;++**??*++*+*+++++++++++++***
*+++++***+*+++**++++++++++;;:::,........,:;;+*+**+***++++*+++*+++++++*
*+++++*+*+++++++++++++++*++***++:::::::;;+*+******++++++*+*+++++++*+++
+++++*++++++***+++*++++++*+***+++++++***************++++++*+++++++++++
++**+++++*****+++++++++++++*+++++++******?***++*+****+++++++++++++****
*+++++*++***++++++++++++++*++++++++***+***+****++********++++++++*+***
+++*************++++++++++*+*++++++++*****+*+******+**+****+***+++++++
***+*********+******+++**+++++++++;+**++***++*******+****+++++***+++**
**++*****+*+*+*++*+++**+++++++;+*+++++*++*+*+********++**++++++**+++++
*******+**+++*****++++++;+++++++*+***+*++************++*++++**+++++*++
*+++***+**+*******++*+**+++++++++***********************++*+*+*++++++*
++**********+**?*+++++**++++++++++*****++*********++*****+**+**++*+*++

6b. Inhale and bring the fingers into tight fists. Slowly bring the fists to the center of the chest as if bringing in great weight. When they reach the center of the chest exhale forcefully. Repeat this procedure 2 or 3 times.

6c. Then spreading the arms at an angle of 60 degrees or more, tense the fingers and breathe long and deep. 1 minute.

Page 44

@@@@@@@##@@@?***?S#@@@@@@@@@@@@@@@##@@@@@@@###########?**?%%***?%%?%##
#@@@@@@##@@@?*%%SS#@@@@@@@@@@@@@@@@@@@@@########SS##SS??%***?%%*?%SS##
SS%%????S@@@SSS%%%SSSS%S%%%%SSSSSSS#SSS###S##SSSSSSSSS?+**+?SS?%SS#%%?
+;;+*?%S#@@@########SSSSSSSSSSSSSS#SSSS###SSSSSSSSSS%???*??%#S?S#####S
S##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@#%*?*???SS###@##SS@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@####SSSS%%%%%%%%%%%%%%%%**%?***%S#@@#@@#@@
#@@@@###############SSS##SS%%%??****+++++++++++++++++?%%???SSS####@@##
%%%%%??????**********++***+++++++++++++++++++++++++++*%S%%%S%###@@@#@@
*+++++++***++++++++*+++**++++++++++++++++++++++++++++++?SS%%??###@#@@@
+++++++++++++++++++++++++++++++++++++++++++++++++++++++*%%S??%SS#@@@@#
++++*++++++++++++++++++++++++++++++++++++++++++++++++++++*S*??S##@@@@@
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++?*++*%SS@@@@@
++++++++++++++++++*+++++++++*+++**++++++++++++++++++++++++++++++*%%S##
********++*+++++*+++++*++++*+++;;++*****++*++++++++++++++++++++++++*%%
********++++++*****++*+++++++:..,::;+*****++**++++++++++++++++++++*?SS
********++++*+*********++++*;,,::+**?%???%?*+++++++++++++++++++*?%####
**********++++********++++*+:,:;+%#S%?%%S#SSS++++++++++++**%SSS#######
*********++*+*****+****++;::;;;++???SS##@@#@@S+++++++++++++*%%%%S#####
*********+++++*******;:;::;++;:,,:*S##@@@@@@@@?+++++++++++++++++*%%S##
*********+++++****+;,:::,:::;++++*S###@@@@@@@@#*+++++++++++++++++++?%S
*****+*++++++;;::::;+++********+++?###@@@@@@@@@%+++++++++++++++++++++*
+*+****++++;+*???********+++**?%%*+%##@@@###@@@#*++++++++++++++++++++;
+******++;:*?****+******?%SS#####?:*%S#SSSSS###@*,,,,::;;+++++++++++++
*******++:;*+***++**?S#############S%?%%SS##@###%;,.....,;+++++++*++++
********+;+??*****?%#@##SSS###SSSSSS##SS###@@@@#?+,.....;++++++++*++++
*++******+,:?%%??%%%S@@@S*+;;;;;;;::;;+*%S####S%:.,::;:;+*++++++++++++
****++++++;;*?**+******?*;;:,,..........,:;+*?**;;+++*+*+++++++++++++*
****+++++***+++++*+++*++++*+++;;::,........:;++*+**++***+++++++*+++++*
***+++++**+++++++*+++++++++*****++;::::::;;+*+******++++++***++*++++*+
++++++*+++++*+**+++++++++++*+***+++++++***************++++++*+++*+++++
***+*+++++++***++++++++++++++++++++++**+***?***++******+++++++++++++++
+**+++*+********++++++++++++*++++++*+*******+****++***?***++++++++*+**
*+*****************++*+++++++++++++++++*****+*+********++***+***++++++
+*+++++**+*****++*+***++***+++++++++;+**++**+++******++****++++***++++
*++*********++++****+++**+++++++++*+++++*+**+*+********+**++++++**++++
+**++++**+**+*+******++++++++++;++++*****+*************+*++++**++**+++
++++++********+*****++++**+++++++++**********************++*++**++++++
++*++******+**+***+++++***+++++++++++***++*******+*+++****++*+**++++*+

@@#SS#@@@@@#%S#@@@@@@@@@@@@@@@@@@@@@@@@#@##@@@@###%?**%%?**SSS??#@S###
@@@@##@@@S????S#@@@@@@@@@@@@@@@@@@@@@@@@##########S????%???*?%%SS@@@@@
@@@@@S@@@%+?%SS#@@@@@@@@@@@@@@@@@@@@@##@@#########S???**?%S??%SSSSSS#@
SS%%%%@@@#SS%%SSSSSSSS%%%%SSSSSSSSSS#S#SSSSSSSSSSS%*****%#S?SS##S%?%@@
;+*?%S@@@#S######SSSSSSSSSSSS##############SSSSSS%??????S#SS#@#####@@#
#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#####%*?*??%SS##@#@#S#@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@###SSS%%%????%?????????+*%??**%##@##@@@@#@@@
@@@@@#############SS#SSS%%%??****+++++++*+++++++++?%S%?S#S###@@@####@@
SS%%???????*************++++++**++****;;++++++++++*?%SS%%%###@@@@@@@##
*+**********+**+*******+****+*+++++++;,+++++++++++++*SSS%??###@#@@###@
++++++**+++++*+++++++++++++++++++++++:+*++++++++++++*?*S??SSS#@@@@####
*********+++*+++++++++++++++++++++++::*?*+++++++++++++?%***S##@@@@@###
+**+***+++++++++*++++++++++++++++++;;?***+++++++++++++*+++*??%###@@@##
*++*+**+++****+**+++++****************??+;+++++++++++++++++++**?%#S###
*********+******++***+++**+**+*******++**;;;++++++++++++++++++++?%S#@@
********+++**********++++**+**+++++****++**;;?%*++++++++++++++?%S###@@
*********************+*+*********%%SS##?+%SSS#@#*++++****???SS#######@
**********+*************++*******+*###@%++%@@@@@#?++++**?S########@@@@
*******+**+***************++***;,:+@###*++?#@@@@@%+++++++****?SSS#@@@@
********++++***************++;:+?#S###*+*%####@@%;+++**+**++++**%S##@@
********+++************+**+?*+?%##SS#%?%SS#####?::;;+++++++++++++*?SSS
*****++++******************+++?#@S%SS%SSSSS##@#S%?*++;++++++++++++++++
*****++++***************+****+%@#SSS%SSSS##@@@@@@@@#*;;+++++++++++++++
*****++++++**+*********+++++;;?@#SSSSSSS##@@@@@@@@@@*:+++++++***++++++
******************++;;;:;+*+:::%#SSSS###@@@@@#%?SS%?++*++++++***++++++
******+*+*********;,,..,:,,,...:%SSS######S?+++*+;;:,;*++++++++++++**+
+********+++**+*+++++;:,,,......,::;+;+*+;;;:;;+++++++**+++++++*+****+
***++++***+*+++**++***++++;;:,,,.....,::;+;;;++**+****++++++**++++***+
****+++****++++***+**++**++***++:,:,:::;;+*+******+*+++***++*++*+**+**
**++****++++**+*+++**++++*****+++++++*********?****++++*+**++*++++++++
**+**+++++*+***++++++++++++**+*+*********?***+*******+*+++*++++++***++
**++++**+*****++++++*+***+*++*+++**************+**??****+++++*++******
**++*************++*+++*++*+*++++++******++*******************+++++***
****+*********+******++***+*+++++*+***+*****+************+++***++*****
+*********+*++*****++**+++++++++*++*++*+*********?******++*++***++*+**
********+**+*+******+*++++++++++*******+************+**++++**+***+*+++
**++**************++****++++++++***********************+**+***++++++**
**+******+********++++***+*++*++++****++*********++*****+*****++*+*++*

###@@@@@@@##@@@#S%%?S#@@@@@@@@@@@@@@@@@@@@@@@@@##@########????%%?**?%%
@@@#@@@@@@@#@@@%;*?%S##@@@@@@@@@@@@@@@@@@@@###@#####S##SSS?%?**??S???%
@@SS#####SS%@@@#%SSSS#######SSSS####################S####S?+***%SS?%S#
@#S?*;;;+*?%@@@#SSSSSSSSS%%%S%%SSSSSSSSSSSS##SSSSSSSSSSS%??????S#S%###
#S%%%%S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#???*%?%#S##@@#
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@####SSSS%%%SSSS%%S%%SS%*?%*???SS#@@@@
@@@@@@@@@@@@@################SSSS%?*****+++++**+++++++++*?%%??%#S###@@
SS%SSSSS%%%????????*??*********+++++***++****+*+++*++++++?%%S%%S%##@@@
*******+**************************+**++***+*++++++++++++++*%SS%%?%###@
*****+++++++**+++++*+++++++++++++++++++++++++++++++++++++++?%%S??SS##@
*****++********++++*+++++++++++++++++++++++++++++++++++++++++%%*??###@
****+*+**+***+++++++++**++++++++++++++++++++++++++++++++++++*?+++?%%#@
*++*+++++*++*+++****++*+++++******+****+****+*++++++++++++++++++++++??
**********:+***+******+++**+++*****+********+******++*++++++++++++++++
*********;;?**+++**********+++++*++*+++++++++++***+++**+*++++++++++++*
***********%?*+************+++*************+++++++***+++++++******?%S#
**********:+%%?*++*************+****************?SSSS%++++++**?S######
**********;+?%%%?*;;;;????***++*+++********++;,:?###@%+++++++++*????S#
***********?****???*++S@##SSSS%***;;;;;+;;:,,:::?@@@S+++++++*+**+++**?
**************+++**%SS@@@#@@#@##S%?*+::,::;*?%SS@@@S++::;;++++++++++++
***********++++****?S##@@@@@@@@@@@#SS?**%S##@####@@S%?*++++;++++++++++
****+******++++********?%S#@@@@@@###@#%%#@@#SS##@@@@@@@##%+;;+++++++++
***********++++++**+********?S##@@@@@@##@@SSS#@@@@@@@@@@@@+::++++++++*
************************+;;;;::+?##@@##@@#####@@@@@#??S#S%;,;++++++***
******+*****+*+*********;,,..,;+?S%S##S######@@#S?+;+*++;,,:*+++++++++
++****+********+++**+*****??***+;::::::;+?****+;;::;;;;+++++**+++++++*
*********++++***+*+**%%%%%?****+;;:,,.....,,:::;;:;;+**++****++++***++
*********++++*+**++++*****+++**++***++:,,,,::;;+*+******+**++****++*++
*****+++++****+++++***+*+++++++*****+++++++*********?****+++++++*++*++
***+****+**+++++*****++++++++++++**+*++********?***+*******++++***++++
********+++***+*****++++++*+*****++*+++**************+***?****+++++*++
*****++****************++*++++++*+*++++++******++*******************++
**********+*********+******+***++*+++++*+***+*****+************+++****
****+*+*********++++****+++**+++++++++*++*++*+****+****?******+++++***
****+***+++***+**+********+*++++++++++*+*****+*************+*++++**+**
****++**++**************++++**+++++++++**********************++*+***++
****++**+******+*******+++++***+*++*++++****++*********++*****+*****++

@###@@@#SS%%##@@@@@@@@@@@@@@@@@@@@@@@@@##@#######S?*?%S?**?S%?%###@@@@
@@##@@@*;*?%%##@@@@@@@@@@@@@@#@#@@@########SS##SS%?%*??*%%??%SSS@#@@##
##SS@@@SSSSSS##############################SS####%***+?SS%?%S#S%%?S@@@
+*?S@@@#SSSSSSS%%%%%%%%%%%%%SSSSSSSSSSSSSSSSSSS%???*??%S#%%######S@@#@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@###@#??????S####@##SS@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@######SSSSSSSSSSSSSSSS?*%?*???S##@@@@@@@@@@@@
@@@@@@@@@@@@@##########SSS%???***+++***+++*+++++*%%%??S#S###@@@@##@@@@
SSS%%%%%%????????????******++**++*******++*+++++*?S%%%SSS##@@@@@@@@@@@
*****************************++*****++++++++++++++*%SS%%?S##@@#@@@##@@
+*******+++*+++++++++++++*+++++++++++++++++++++++++%%%%??SS##@@@#####@
*******+++**+++++++++++***+++++++++++++++++++++++++++%%*?%###@@@@@###S
*******++**+++**++++++;::;+++++*++++++++++++++++++++*?+++?%S#@@@@@###S
+****+++****+**+++++;,..,:;;******???*++++++++++++++++++++++?%%#######
*******+******++***+,.,:;+*?*??????%%S%??????*++++++++++++++++*?%S#@@#
******++*******+***+,,:;**%SSS#S%%?%%S#S%%%##S%*+++++++++++++*?S###@@@
*******************+;:;*?%%S##@#SSSS#S#@##S###@#%+++******??S#######@@
*************************%#####@##S##SS@@@#@@@@@@#?***?SSS#######@@@@@
********+*************+*+*S#S%S####@##S#@@@@@@@@@@@#SSSS#S**S####@@@@@
*****++++*****************+??**??%S#S#%%#@@@@@@@@@@@@@@@@@%**?%S#@@@@@
******+++************+***++*?**+****?%?**??%SS##@@@@@@@@@##S%+*?%S###@
*******+*************+***++*********+*?***++++++***?SSS%*%?S%%*+++***?
***+++**********+********++*++****+++*?+++++****??%%S#SS##%?*+++++++++
***++++****+**********+**++*+++++++:;**,,;***??%SSS##@@#S?*++**+++++++
***+************+***++;;;;;;,,,::;;;;+*+*????????*++*??*+++***++++++++
****************+,,,,,,,,:;;:::::;;++;*???????+;:,.,;*+++++++*++++++++
*********+**+++++;::,,,,,,,,...:;++++;+;+*++++;;++;++*+++++++*********
*+*****+++**+*++++*++;;;:,.....,:::::::,,,,:;+*++******++***++++****+*
**+++*****++**++***++++++++;;;,..,,,,,,;+++**********+***++*++******+*
+*+***+*+++++***+*++++******+++;;;;;;+++****??**++*+++*+*++**+*+*++**+
+**+*+++*+***++***+++++******+***+**?*************+*+*+****+*+++++++++
***+++++****+++++++++++++**+**++*******??***+****?**+*++++++*++*******
++************+++**+**+***+*+*+*********+*******************++**+*****
****************+**++*+*+*+*+++*++**********?***********+*****++*+**++
**+*********+*************+++++*++***+***+**************++++***++****+
********++++*****++**+++++++++*++*++**+*********?******++*******+*++**
*++*****************+*++++++++************************++++**+++++*+*++
+****************++****++++++++**********+***************+***++++*+***

S%%????S@@@S%%%%%SSS%%%%%%%%%%%%%SS%%SSSSSSSSSS%%SS%%?**?*?S#%?#####S%
;;+*?%S#@@@########################################S??%???%S#SS###SS#@
S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@###############S*??*??%SS#@@#@##@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@###S%%%%??**************++%%??*?S##@##@@@##
@@@@@#########SSSSSSSSSS%%???**++**+++++++*+++++++++*?S%%%SSS###@@@##@
%%%%%?????**********+++**++++++++++++***+++++++++++++*?%S%%%%S##@@#@@@
**++*********++++++*++***+++*++++++++++++++++++++++++++?SS%%*S###@@@@#
+++++++++++++++++++++++++++++++++++++++++++++++++++++++**?S*%SS##@@@@#
+++**++++*++++++++++++++++++++++++++++++++++++++++++++++*%?++*S##@@@@@
*++*+++++++++++++++++++++++++++++++++++++++++++++++++++++++++***%###@@
+++++++*++++***+++++++++*****+++***+****+*+++++++++++++++++++++++**%SS
***********+*****++++**++++*++++**+****++******++++++++++++++++++++?%S
********+*+++******+**++++++*+++++++++++++++++++++++++++++++++++*%S###
***********************+++**+**+*******++++++++++++;:;;+***??%%S######
***********++************+++++*********+*+*+++++++;:,,,:+**%SSSS######
*********+*++*****+******++*++*********++*++++++++;;:;;**+++**+*%SSS##
*********+++++************+****+++++++*++*******++;;+*??*+++*+++++*SS#
*********++++*********++++++++;;+?%*+;;:;++******???%%*++++++++++++++?
*******++++***********+*++++++++**;::;*?***+***++?%%SSS++++++++++++++;
*******++++********++**??%%?%%%S##SSS######@###SSS%S##S%SSS?++++++++++
****+;;;+++++**+***??%SSSS#S########@@######@#S##S###S%%*++++++++*++++
******??+;;;++;;:;?SS#S#S####@@#############@@SSS#S%*;:,:+++++++**++++
*******???**;::::::?#####@@@@@@@@######@@@###%*;;:,,,,,,+*++++++++**++
*++****+*%%%%??*?%SS#@@@@@@@@@@@@####S%%***+:,...,;+++++**+++++++++++*
*****++++*???*+++?%#@@@@#######S?;::,,......,:;;+**++****++++*+*+++++*
******+++***+**?%%?%S@#####S%%?*++;,,,,,,,:+*++*****+**+++***++*++++*+
****+++***+*%S##SS%%?????***+***+++++++++*+******?***+++++++**++*+++++
+++++**+++++**??*++++++;;+++++*++++**+*********++*****++++++*+++++++++
*****++++*++***++++++++++*++*++++++++***+*******+++**??*+*+++++++++*+*
++*+++************+++*++++++*++*+++++******++***********+*******++++++
*+**************+***+**++*+++++*++++++**++****+******+******+++***++++
++++*++*******+*+*++*++***++++++;++*+++++++**++********+**++++++***+++
**+*********++++*****++*++;+++++;+*++*++**+************+**++++**+***+*
+***+++***+**+*******++++*++++++;++**********************+++++*+++++++
+++++**********+****++++***+++++++++*****++*********++*****+*+***++++*
++**+******+******++++++***++++***+*++***+**?**??********+;++****+++++
++*+**+***********++****+**++*+***++************??*??*+**++***++++++++
*++********++*++*+*+*?***++++***********+**+*+****?***++?**+*+++++++++

@@@@@S%#@@@@@@@@@@@@@@@@@@@@@@@@@#@@#@@@@##@%?%**??*?*SS%*?S@SSSS%%##@
@@@SS%%%S#@@@@@@@@@@@@@@@@@@@@@@@@@#########SS?*?%%?**?%%?%S#S@@@@##%S
@@@+;*?%S##@@@@@@@@@@@@@@####@@########SSS#SS%?%?***?%???SSS###@##@#%%
@@@SSSSSS########SS####################SS###S%*****%SS?%S#S%%??#@@@@#@
@@@SSSSSSSS%%%%%%%%%%%%%SSSSSSSSSSSSSSSSSSSS%?**???S#%%######S#@##@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#####%??*??%SS##@@##S#@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@#####SSSSSSSSSSSSSS%SS%*?%*???SS#@@#@@#@@@@@@@@@@
@@@@@@@############SS%%?****+++++++++++++++++?%%?*%SS#####@@###@@@@@@@
%%%%%????????????**++++++++++++++++++++++++++?%%%%%S%###@@@#@@@@@@@@@@
******+++++*+++*++++++++++++++++;:,,;+++++++++*%SS%%?%###@#@@@###@@@@#
+++++++++++++++++++++++++++++++,....,;+++++++++?%%%??%S##@@@@###@@@##%
+++++++++++++++++++;::++++++++;,:;++*?+++++++++++*S*??S##@@@SS@##SSSSS
+++++++++++++++++++:,,,;++++++++*?%%S?+++++++++++?*++*SS##%++**++%%%?S
++++++++++++++++++++++:,,,:++*++??%S#%*++++++++++;;;;;;:;;::,,:;*S#SS%
++++*+++++++++++++*****+;:;??????%##@S??%????+,,,,,,,:::;;+++*%S######
**++++***++++*+++++++++++++?%???*%S%%%%SSS#SS?+;;+++++++++*?S##@@@#@##
++++++********+++++++++++***????%S%%S%S#####%#S+*++++++*?%S#####@@@@#@
***+*********+++++**+**+*++***??%%%S%S###@S****++**?%%S#########@#@#@@
*+*++************++++++********%%%%SS####@*++++++++*%S%%S#####@@@@@@@@
+++++**********+++**++*********?%%%S#####@*+++++++++++++*%%SS#@@@@@@@@
*+++++***********+++*++++******%SSSSS##@@#*+++++++++*++++++?%S##@@@@@@
*++++*********+++++*%%S%%???%%%%#SSS######*+++++++++++++++++++?%?%S%SS
+++*+******++*+****%S#######SSSS#S########*+++++++++++++++++++;+;+++++
+++*+**+**********+*%S#######S#SSSSSSS###@S*++++++++++++++++++++++++;;
+++++*++++*+*****++++*?SSSS%+,:%SSSS##@@###??***+**++++++++++++;++++++
************+;:;::,,,,:;+**+,.:%%S###@@@@#S+:,,,;%%%%??????*****++++++
+****+*+***+;,,.............,,:?S##S#@@#S%;,,:::;+++***+**????????????
*+++++**+++++++;:,,,...........,:;+**?*???*++*++++++++++++++++*+++++++
+**++*+++*++++++++++;;:,,,..........,:;+****+****+++++++*+++++**++++++
+*+*+++++*+++*+++**++++*++;,,,,,,,:;+*+******+*+++***+++*+++**++**++++
*++++++++*+++*+;+++*****++++++++**++*********++++++++*+++*++++++++++++
++++*+***+++++++++++++*+++++++**********+******+++++++++++++++++++**++
*++****++++++++++++++++++++++***+*******+++***?*+**++++++++***********
**********+++*++++++*++*++++++*****+++*+********+****+***++++++**+**+*
********+***+**++*++++++++++++***+***+*+*****++*****++++***++++*++++++
******++**++*++***++++++;++*++*++++**+++*******++**++++++**+++++****+*
*+**++++****+++*++;+++++;+*++*++**+*************+*+++++*++**++++++++++
*+************+++*++++++;+++**********+*********+*+++++*++++++++*+++++

##%S@@@@@@S%S#@@@@@@@@@@@@@@@@@@@@@@@@#@##@@@@@#@S%?+*%%?*+%SS??S#S#@#
@@###@@@%????S#@@@@@@@@@@@@@@@###@@@########SSSSSS%*?*?%?*?*??%%S#@@@@
@@@##@@@**?%SS#@@@@@@@@@@@@@@@@@@@@@########S#####S??**+?%S??%SSSS%%#@
S%%%S@@@S%S%%SSSSS%S%%%%%%%S%SSSSSSSSSSSSSSS%%SSS%?*+***%#S*SSS#SS?%@#
+*?%S@@@#SS#####SSSSSSSSSSSS###############SS##SS%??????S#SS####S##@@#
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##@@#########?*?*??%SS##@###S#@@@@
@@@@@@@@@@@@@@@@@@@##@@#####SS%%%????????*??????*+?%?***%##@##@@@@##@@
@@@@#############S###SS%%%??****++++++++++++++++++?%%??S#S####@@####@@
S%%???????********+****++++++++++++++++;;+++++++++*?%S%?%%S##@@##@@@##
+*++***++++++++++++**++++++++++++++++:,..,;+++++++++?SS%%??S##@#@@###@
++++++++++++++++++++++++++++++++++++:..,,:++++++++++*?*S??SSS#@@@@####
++++++++++++++++++++++++++++++++++++;;+*??%*++++++++++?%***S##@@@@@###
++++++++++++++++++++++++++++++++++++++%%%S%+++++++++++*++;*??%###@@@##
+++++++++++++++++++++++++++++++++**++*%%S##S?*+++++++++++++;++**?SS###
+*+*++++++++++++++++++++*+++;:,:;;;+?%?S?S@S????*+++++++++++++++*?%##@
+***++*++++****++**+++++++++++;++;:;;;;*;:;+***+;::;++++++++++*%SS###@
****+++++++*+******+++++*+++++**??*+?%+;;+++;;::::,,;*++***?%S########
*******++++*******+++++*+++*++++***?##S####@###S%%*+++*+?S##########@@
*****++*++*****+****+++++++++****++*%S%SS#@@@#@@*++++++++****?S#S##@@@
*****++++++*********++++*++*++******%%%%%S#@@@@@?+++++++++++++**%S###@
******+++++*******+++++++***+++*++**?%%%%S#@@@@@*++++++++++++++++*?S##
***++*++++*********+++++*%SSSSS%??**?SSSSS##@@@#*+++++++++++++++++++*+
*+**++++********++++***+%SS########SS#########@S+++++++++;+++++++++;++
*+**+++++++++*+********+*%S#####SS?%SSSSSSSS###@?**+*+;++++++++++++;;+
****++++++**+++*++***+++;++*%%SS%+,.+S%SSS#@@@#@%?*++*%%*++++++*++++++
*****************+:,:,,,,,,,::;+;,,,?%SS##@@@@#S;;:,,+S##S%*++++++++++
*****+*+**+**+++++:,,..............,+%S#S####S%*:;;;;+****??+++++++***
**++++++++++*++++++++;:::,,..........,,:;;++**??*++*+*+++++++++++++***
*+++++***+*+++**++++++++++;;:::,........,:;;+*+**+***++++*+++*+++++++*
*+++++*+*+++++++++++++++*++***++:::::::;;+*+******++++++*+*+++++++*+++
+++++*++++++***+++*++++++*+***+++++++***************++++++*+++++++++++
++**+++++*****+++++++++++++*+++++++******?***++*+****+++++++++++++****
*+++++*++***++++++++++++++*++++++++***+***+****++********++++++++*+***
+++*************++++++++++*+*++++++++*****+*+******+**+****+***+++++++
***+*********+******+++**+++++++++;+**++***++*******+****+++++***+++**
**++*****+*+*+*++*+++**+++++++;+*+++++*++*+*+********++**++++++**+++++
*******+**+++*****++++++;+++++++*+***+*++************++*++++**+++++*++
*+++***+**+*******++*+**+++++++++***********************++*+*+*++++++*
++**********+**?*+++++**++++++++++*****++*********++*****+**+**++*+*++

@@@@@@##@@@*+**?S#@@@@@@@@@@@@@@@###@@@########SSS#SS??%*???%%???SSS@@
@@@@@@##@@@??SSS#@@@@@@@@@@@@@@@@@@@@@@#@@@##########%*****%SS?%S#S%%%
S%%????S@@@S%S%%%SSS%%%%%%%%%%%%SSSSSSSSSSSSSSSSSSS%%?**??%S#%%#####S%
;;+*%SS#@@@#####@###################@##@###########S????%?S####@@##S#@
##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@###############%*%?*??%SS#@@@@##@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@###S%%%%?****??*********+*%%???%###@#@@@@##
@@@@@########SSSSSSSSSSS%%????*****++++****++**+++++*%S%%%SSS#@@@@@#@@
%%%%%??????******************+**********+;:,:++*****+*?SSS%%%S#@@@#@@@
********************************++*++*++,...,;+++++++++%SS%%?S##@@@@@#
**+**********+***++++++++*+***+++++++++;:;+**%?++++++++**%%*%%##@@@@@@
********************++**+****++++++*+***+?%SS%*+++++++++*%*++?SS@@@@@@
********************+++******+++**+****+*%%SS%*++++++++++++++***%SS#@@
***********+****************************??S###%*++**+*++++++++++***%%S
**********************************+*+*?%??%S%%????****++++*+*++++*?%S#
?************************************%S?*???%?%%%%%+++*******+**?S####
??***********************************%%?+*SS%%##%%%++**+**?%%S##@@###@
************************************+?%S?+*%%S#%?%%+++++***%SS%%#####@
??*********************************;+%%#S?+:;*????%*++++******+*?%SS#@
*?********+*+***?**************++*+?%%*#S%%%*:::;;**+++******++*++*%%#
******************?*********%%%%%??%?*?#S%%#@#%*;;*+++++++*+****+**++*
********+******?**?********%S#######SSS#####@@@@#S?++++++++++*++++*+++
*******++++****************?S########S###SSSS###@@S**++*+++++**+***+++
********+*+***************++*?%SS#S%+,:?SSSS##@@@@#?????++++*++*****++
****?***************+;;;::,,,,:++*?+,.:%SS###@@@@@S???+;+*++++*****+*+
*********************:,,...........,,,:?S####@@#S%;;**;;+*++**+++*****
************++**+*++++++;:::,..........,:;;+***???**+*******+***+*****
******+*+*******+**++****++++;;::,,........,:;+******************+****
*******+******+++******++*********+:::,:::;+******?**+*+++*******+****
*****+*****+++*********++++***??*++++++**********?*****++******+*+++++
****+***++++*****++**++++++++***+**********??***+****?**+*+++**+*++***
******+*******?***++**************++*****************???*********+****
****+***************+***+*****+*++***+**********?**?***************+**
************************+******++++**+**********?*?*********+++****+**
*********************+****+++++++++*++*+**+*******?*??*****++*********
*************+*+**********++++++++******************??****++*+**+*****
*****+***************++****+*+*+++***************************+***++++*
******************?**+++****+*++**++********?*???*********++********+*
*+*******************++*******+*??***+******??*????*??****+++****+++++

6d Then slowly bring the hands to a position 4 inches apart in front of the chest with the palms facing each other, fingers pointing up. Staring at the space between the palms, feel the energy flow between the hands. Continue long deep breathing in this position for 1-2 minutes.

@@@##S#@@@##S%%##@@@@@@@@@@@@@@@@@@@@@@@@###########%*?*?%?***???%S#@@
@@@@@##@@@+;+*?%S#@@@@@@@@@@@@@@####@@########SS##SS%?%?***?S???SSSSSS
@@@@@SS@@@%%SSSS###@#######################SS#SSS#SS%*+***%SS*SSSS%%?%
*+++**%@@@S%%%%%SS%%?%%%%?%%%%%%SSSSSSSSSSSSSSSSSS%???????S#S%#######@
+?%S##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@######?*?*??%SS##@###S#@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@######SSSSS%SSS%%%%%%%%?+?%*?**%##@##@@@@@@
@@@@@@@@@@@@@@@###########SS%%?****+++++++++++++++++?%%??%#S#####@####
#####SSSSS%%%%%%%???????**++++++++++++++++++++++++++*%%%%%%%###@@@#@@@
???*********+++++++++++++++++++++++++++;:,.,;+++++++++?SS%%??###@#@@##
++++++++++++++++++++++++++++++++++++++;...,,;+++++++++*%?S??SSS#@@@@##
++++++++++++++++++++++++++++++++++++++;:++??%?++++++++++?%***S##@@@@@#
++++++++++++++++++++++++++++++++++++++++*?%%%+++++++++;+*++;*%?S#@#@@@
++++++++++++++++++++++++++++++++++++++++?%%S%?++++++++++++++++++*?%#S#
++++++++++++++++++++++++++*+++++*****+*?*%S##S?++++++++++++++++++++%%#
++*+*++++++++***+++++++++++++++++++++*%?*?S%%?*??*+++++++++++++++?%S##
******+++++++*+***+**+++++++++++++++?%?*??????%%?S*++++++++++*?%S#####
*********++++*+**+**+++++++++*++++**%S+???%??S#%?%*+++++++?SS#########
********+++++****+****+++++++++*****%#***?%%%SS??%*++++++++*??*?S####@
*******++++++****+**+*++++*++**+**::+*+?*;+?S#??*%?+++++++++++++*?%S##
********+++++*******++++++++++++++++++*#S?+::;;;;+*++++++++++++++++??S
*****+**+++++********+++++*?%%%%%???**%#SS##%*+;;+*+++++++++++++++++++
*+**++++++**+******+++**++?SS######SSSS#####@@@#SS*++++++++;+++++++++;
++**+*++++*++*+*********++*%S######S%SSSSSSSSS##@@%*++++;++++++++++++;
+*****+++++++*+++**+****++++*?%SSSS*,,;%%SSS##@@@@S???**;+++++++++++++
******++*******+***+;::::,,,,,;;+*+:,.*%%S##@@@@@#???*;:++++++++++++++
+++****+++**++*+++++;,,..............,+%S#S##@#S%*:;++:;+++++++++++++*
+++*++++++++++*++++++++;:,:,,..........,::;+++**??*++++++++++++++++++*
***++++++*+++++++*++++++++++;;::,,.........,;;+*+**++**+++++++++++++++
*++++++++*+*++++++++++++++++++**++:,:,,,:;;+*++*****++++++*+*+++++++*+
+++++++++++++++++*+++++;+++*+***+++++++***++**********++++++++++++++++
+++++*++++++*+**++++++++++++++++++++++*****?***++*+****++++;++++++++**
***++++++++***++++++++++++++++++++;++**+++**+***+++*****+**++++++++*+*
++++++*+********+*+++++++++++++++++++++**+++++++*****+*++****++**+++++
++***+++*******++*+++*+++*++++++;+++++**++***+++*****+++**++++++***+++
+++++++**+**+++++*+++++**+++++++;++*;++++++*++++*******++**+++++++*+++
*++******+**+++++***+++*++;+++++;++++*++**+************++*++++**++++++
+**++++**+**++****+*+++++*+++++;;+++***+******+*+*********++++++++++++
++++++**+****+++****++++***+++++++++++***+++******+++++*+++++*+**+++++

6e. Then bring the palms together at the center of the chest. Meditate at the Brow Point for 1 minute.

@@@@@##@@@+;+?%S#@@@@@@@@@@@@@@@@@#@@@###@#########S%?%?**??S??%SSS###
@@@@@##@@@%%SSS##@@@@@########################SS###S%*****%SS?SS##S%?%
**+**?S@@@S%S%%SSS%%?%%%%%%%%%%SSSSSSS#SSSSSSSSSSSS%??????S#S%#######@
*?%S##@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#???*%?%#S##@@##S#@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@######SSSSSSSSS%%S%%%%?*?%*?*?SS#@##@@@@@@
@@@@@@@@@@@@@@@@@@########SSS%???**++++***+++++++++*%%%??S#S###@@@####
#####SSSSS%%%%%%%???????******++**++**+*+*+++*++++++?S%%%%S%###@@@@@@@
???*************+***+****+******++******+++++++++++++*%SS%%?%###@#@@##
++++*******+++*+++++++++++++++++++++++++++++++++++++++?%%S?%SS##@@@@##
++**+*+**+++++*+++++++++++++++++++++++++++++++++++++++++%%*??###@@@@@#
*+********++++++++*++++++++++++++++++++++++++++++++++++*?+++?%%S@@@@@@
++**++**+++****++*+++++*****+++**+++***+*++++++++++++++++++++++*?%S###
**+*******+******++++*++***************+******++*+++++++++++++++++*%S#
**********++******+***+++++*++*++++++*++*+***++***++++++++++++++*?SS##
*******+**************+++*************+++++++++++++++++******?%S######
*********************************+*****++*+++++++++++*+***%##########@
*********+*+*************+*++*************++++++++++++++++*???*%####@@
?*******+++++**********************???????%?*++++++++++**+**+++**?SS##
*********++++***********+*******????%%%%%%S#S?++++++++++++++++++++*?%#
*********++**************????**??%%SSS###S####?+++++++++++++++++++++++
*******+++*********+***?%%??%???%%SSS##@@#####?;;;;+++++++++++++++++++
*******+++**+*+*******%SS*:;?#%%%%%%S@@@@SSSS?,....,,,::;+++++++**++++
*******+***+*******+;?%+,.,,+%#%%%%%%#@#SSS#S+;;:,.....,++++++++*+++++
*******************;:::,,.,:+S@#S%%?%S#SSS##S%?+:,..,,,;*+++++++++++++
*++*********++**+++++:::::;+?%###S??*%@SS#@#%+:..:;+++++*++++++++*+***
*****++++**+++*++*++++,,;++*%%??*+*;,;##SS%+:::;+**+****+++++***++++**
*****++++***+*+++*++++:;;+*%S?;::,::::+;::;+*+********+++***++**+++**+
****+++++*+++++++**++*+++*******++++++*++++*****?***+++++*+**++*++++++
+++++**+++++*+***++*+++++++++**+++*+*+*********+******++*++**+++++++++
*******++++****+++++++++++++**++*+++***+**??*****+***?*+**+++++*++****
+**+++************+++*++*++**+*++++*+******++*******************++++**
****************+***+**++**++++++++++***+*****+************+++****++**
+****++***********+***+***++++++++**+*++*+****+****?******+++++***++**
**+*********++++*****++*++++++++++*+**+**+*************+*++++**+***+*+
+***+++******+*******+****++++++++***********************++*+***++++++
*++*+**********+****++++***+*+++++++*****+*********++***********++*+*+
++*****************++++****+*++***+*++*****??*????*******;++*****+++++
++****************++*******+******++**?********??*???****+***++++++*++

6e. Then bending forward from the waist bring the forehead and the palms to the floor. Relax in this position for 1-2 minutes.

This exercise brings mental and physical focus to the hands and opens the Heart Center.

@@@##@@@#%%%?S#@@@@@@@@@@@@@@@@@@@@@@@@@##@#######S?%?%S%???%%%%S@@@@@
@@@@#@@@%+?%SS#@@@@@@@@@@@@@@@@@@@@@@@@@@#########S?%??*?%S??%S#S###@@
#SSSS@@@#SSSSS####SSSSSSSSSSSS###S########S#SSS##S%**?*?S#S?SS##SS%S@@
+*?%S@@@@#######SSSSSSSSSS#####################SS%???%?%##SS#@@####@@#
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#????%%S#S#@@@@#S#@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@####SSS%%%%%%%%%%%%%%%?*%S????S##@@@@@@@@@@@
@@@@@@@###############SS%%%??*********************%SS%%S#S#@@@@@@###@@
SS%%%%%????????*?****?******************+;;+******?%SS%%SS##@@@@@@@@#@
**************************************;,...,+*******%##%%?%##@@@@@###@
**************************************:,,:++********??%S?%S###@@@@####
****************************************?%%S%*********%%**?##@@@@@@#@@
****************************************SSSS*******+****++???S##@@@@##
***************************************?%SS##S********+**++****?S###@@
************************************??%??###S%?%?****+**********?SS#@@
************?**********************%%S%?%%%%%%%%S*************%S###@@@
??***************?***************%%##S%%%%%%S%%%#******????%S#####@#@@
??****************************+,:?##%%%%S%SSS?%##*******S#####@@##@@@@
????*************?*********+;::;**???%%SS%SS?;*@S*********?**S####@@@@
???*?********?????*******+::;**?****?%%%%%SS:.;#%**************?S##@@@
???**********????***++;::;*SSS%%?????%%%%%S%,,:SS****+***********?%#S#
***********?????****;:;+*?S#########SS###SSS:.;##***++**+********++***
*?*****************;;*****%S######S%S#######;.+@@?******++********++**
*???****************???????*?%%%S%+,,:+%SSSS+.+@@S??%%S?**********++++
*??****?***??*****++++;;:::,:;;::::,,.:%SSS#*,+##%%+;?%*************++
**?**************+:,.........,,,,.,,,,:?S##@%:*SSS%;:+******+*********
************?*******+;:::,.............,:::;+:+#@#%*******************
*************************++;::,,........,:;;++?##%************+*******
********************++*********+:,,,,,;;+***???%?*********************
********************+++****??*****++*??*******???*********************
**********?*?**+***+++****************?????*****???****++*************
?********?*?***********************?****?*??*****????*?***********???*
*******???**??*?*****************************??*?*****?*?***?*********
*****************************++***+**********?????***?****************
*??***?*?******************++++**************???????******************
******?**?*****?********+*+**++****?********?*?*????****+**?**********
*********?****??******??****+******?*?******?*****************+*******
******??*******?**+*+*??***+********?****?????**************?*********

7. Meditation. Return to a cross-legged sitting position. Meditate.

8. Deeply relax.

Comments: This kriya balances Prana and Apana by focusing on the Third Chakra at the Navel Point and then at the Heart Center. It is good for general strength, digestion, abdominal toning, alleviating mild depression, and for developing the healing flow of prana through the hands.

Page 45

Kundalini Yoga for the lungs and bloodstream

......................................................................
..........................................,:::,,......................
........................................,:,.,,,+:,,...................
........................................,:.,,,,,,,,::.................
..............,,::::,...................,+:,.....,,,::................
.............,;;:::;+:..................+,....,,:,,,,:,...............
............,*:....,:+,.................;...,,,,.,::,,,...............
............;+..,::,,::::,..............,,..:,...,::,;,...............
............,+:,,........,:,.............,:,,:.......:,...............
............,:,............:+..........,,::,........;:,...............
............:,..........,:,,::.......,:;:,:,...,,,,,;,................
...........,:.....,,..,:,....:,.....,:,.,,,::,,;,,,:,.................
...........,:....:,,,:,..::,.:,....,,........:,:..,.,,................
............:,...,,......:;,:,....,,..........:,.,,.,:,...............
............,:,,..:,........:,....:.....,,.....,::::,,:,.:;,..........
..............,;:,..,......,::...,,......:::,:,,:+:,..,::::...........
................:,..,:....::,....:,.......,::....::,,,;;:,............
...............,,....,:,..:,.....:,.........,:,...,,,::..,:,..........
..............,,......,:::,......:,..........,:,.,.,,.,,..,,,,........
............,:,......,,;,........:,.........,,::,:,.,:,,:,..,:,.......
..........,:::,:,,...;;+;:,......:..........,,.::,....:,.,:,..,,......
.........,:,,,:,,::,..,,:::,.....:............,,.,,....:,.,,,..,:,....
........,,....,...,,:,,,:,::,....:............,,..,:,...:,..,:,..,,...
........:,.......,...,,,,.,::,..,;,,:,,,,,,,,,::...,::,..::,,,:;,.,:..
.......,::.......,,........,;;,.::,,,,,,,,,,,..;:,,,,,,,..,,....;;:;,.
.......,,:,.......:,........:::,,....,,,,,,,...:,....,,:::,,:,..,,:,..
.......,,,:....,,,::.........:::...,:,,,,,,,,:,::,,:::,,,,;;,:,.::,...
........,.,,.,,,,..,:........,:,:,.,..............,,,,,,,,,:,.::;,....
........,,.,:,......,,...,...:,.,:,........................,,.:,......
.........,..,:.......,,,,,..::....,:,......................,:.:,......
.........;;,.,:,......,,...,:,,.....,:,....................,:;;,......
..:+:,,,,;;....,,......,,..:..,:,.....,:..,,..,,,,,,,,,,,.:::::.......
...,,....,,.....,,......:,,,....:,.....,:,,,,,,,,,,,,,:::,,,,,,.......
.........,,......,,,....,::......,:,....,:,..............,,,..........
.........:.........,,....,:,......,,,.....:,..........................
........,:..........,,,.,,.,:,......,:,....,:.........................
........,,...,.......,:,;,...,,,......,:,...,:,.......................
.......:+::::::::::::::::,.....,:,......,:,..,:,......................
......,:,........,,,....,::......,:,......,:,..:;,....................
.....,:..................,:::,.....,,,,,....,:..:*,,..................
....,:...................,:,;;,,....::,,:::,::+:+:.,:,................
....:,...................,,...,,,,...,:,......:+,....:,...............
...,,....,,,,:,,,::::,...........,,,..,:,..,,,.:,.,..,:...............
..,:...,,,,,......,,:,,,,,,........,,,..,::,,,.,:,;:,:,...............
..,,....................,,,,,,,,,,,:,,,...:,.....,:;;,................
..,,.............................,,:::::...:,.....,:,.................
...:,.................................::....;,..,,,,..................
....,:,................................:,...:,.,:,....................
......,,,,..............................;,..:;:,......................
........,,,,,,,,.......................,:;,:;,........................
............,,,,,,,,,,,,,,........,,,:::::;;,.........................
.....................,,,,,,,,::,,::,,.:;:;,...........................
..................................,,,::,,.............................
......................................................................

How to Do It

Sit in Easy Pose with a straight spine. Hold onto your knees with your hands. Inhale completely stretching

your ribcage to your maximum capacity. Do not sip more air in later, and don't leak. Place your tongue behind the teeth against the back of the upper teeth at the roof of the mouth. Relax the spine, keeping the breath held in. Begin flexing the spine rapidly until you can no longer hold the breath in and then exhale. Gradually increase the time you hold your breath to one minute. Continue for 11 minutes.

What It Will Do for You

This exercise is an excellent way to build stamina, make the blood suck up oxygen from the lungs, and to help the heart muscles regulate and reorganize themselves. It will pressurize the kidneys, gonads, and adrenals. It is necessary to be able to hold a full inhale for 1 minute in order to supply optimum oxygen to the bloodstream. When less than the required oxygen is available in the blood, the brain, organs, and glands are unable to function properly and the systems break down causing illness. When this exercise is done for 11 minutes a day or a maximum of 22 minutes, it will totally purify the bloodstream.

It is suggested that if you do it for 22 minutes take a rest after the first 11 minutes and then continue for 11 minutes more.

Page 46

......................................................................
....................................,,,,..............................
..................................+%S#S%%;............................
...............................,;%@#S@#SS+............................
..............................+?+:?##%@S:%,...........................
............................,?*..:,%#%?:.**...........................
............................**.,;?+?#%+,..?;..........................
...........................;%.,?@+;:,,+?+.:%,.........................
..........................,%:.,S;......,*%.:%,........................
..........................?;..%*.........**.:%:.......................
.........................**..+%,..........?+.:%:......................
........................*?..,#+...........,S:.:%:.....................
.......................;%,..+#,.:+*+;;:,...;%,.:%,....................
......................,%:...%?,?#*####@@S+..?*..;%,...................
......................*?...,@;?S?S%?#@#SS@;,;@:..+%,..................
.....................:#:...*#.+S;S?S#?#@#@;+:SS...*%,.................
.....................??,++,#+.;@@#@S*#@S@@+,,?#,.;*S*.................
.....................%;:;,;S.:@@@@#S####@@#+.*#,..:#+.................
.....................%*...;%,S@@@%###*:@@@@@,+@,..,#:.................
.....................*@,..;%%#%S;.:S?.,?###@:+S,..:S,.................
.....................:@+..:%S@S*,.......:%S#,??...;%..................
.....................,@?..,@##+???,.;??*??S;.%?...?%..................
.....................,#S..,S?%;+:+,.;*+??@%.,#+...?+..................
......................%@,..%+?*;**,.:*+:,#+.:@:...S:..................
......................*@,..?%,%;.:%%?...:*,.+@,..:#,........,,........
......................+@,.:#@?;S,;?#?;,*+..:##...+#,......,**;........
......................:@,;##@%S?S?*?S%%@::*S@#*..?#,......,%+.........
.........:+;..........:@%@S@++*@@?*++:;##S+,?##+.#?.......;?:.........
.........+%,..........*@@S@*:*,%@?....;@@:,+;?##*@:......,S:..........
.........*?*;.........+@##+.+;*:?@S*;*##+?,*;?;#@S......,*+,..........
..........?%+,...;;...:@#:.,*++;.;%##S*,.;,.,+*;#S......;S............
..........:*%,..*S;....?#,.,:*++...,,.........*:S;.....,S:............
..........,%;,..*%:....:@;..,,;;...............??......,S,,:..........
..........,+S:..?*+.....#?..,...............,.+#,.....:?++*+..........
...........*?;..,%;.....*#..+*,...........:++,#+......;:*#:...........
...........,%*..,??.....,#:..;?+;.......;*+:.:#,.......:*:............
............?*...:S:,....S*...,:,.......,,...??........S+.............
............,,...,;S:....*%..................S;......:?;..............
..................,%:....:#,................,#:......+S,..............
...................+;....,#:................;#,.....,*;...............
..........................%+................;#,.....*:................
..........................*#+:,,.........,,:?#,.....,.................
..........................%@@@SS%SS%??%%%SS#@S........................
.........................*#;**?%%%SS%S#SS%S%##:.......................
........................+@;.*+?...,,,,,,,%S:+S#,......................
.......................,#?..,,?..........;%,,,*#,.....................
.......................;@:....,...........+,...?S,....................
.......................#%......................,#+....................
......................+@:...............:.......*S....................
.....................,@S..............,?+.......:#,...................
.....................?@+..............?;:,......,#;...................
....................,##,..............,.%,.......S%...................
...........,,.......,##.............:+.++........S#.......,...........
.........,*?:........%#,..,*:......,@%.:.........SS.....:+;...........
.........:%S;........%@:...:?*.....,@?...........SS....;S+,...........
.........,??,.......,##,.....**....:@?...........S?....,*S,...........
..........?S:.......;@*......,%;...:@#,.........,@;....,S+............
.........,S;........;@:.......:#,..,#@,.........:#,....,%*,...........
.........,S*...:,...;@,........#?..:@?..........*%.....*%,..,.........
.........:S*.,%?,...;@,.....:;.?#,.?@,..........S?.....;%,;?+,........
.........;?+.,S*,...,#*.....:%,:%,:@*..........,@;....,S;.;S;.........
.........*+:..%S:....;#,.....;*.++:@+..........:@:....:%:.;?:.........
..........,,.,S?,.....S:......*:.**@;..........;#,....+?+.:%:.........
.............,?*,.....S:..........:@*..........*S......*+.*%,.........
.............;%:......S:...........#%..........%?.....+;.,*+..........
.............:S;......S:......,:...?#,........,#;........:?*..........
.............:#*......%+......?;...+@,........+#,........:?;..........
.............:S?......*%.....;*....;S,........##:.......,#;...........
..............*+......*#.....?;....;%........;*#%......,?;............
..............*;......:@:....+?,...+*......,*+,#%......+*.............
..............:?.......S*.....;?;..?:.....*?:.:@;.....;?,.............
..............,,.......?#,.....,?;.%,....*S%,.*@,.....,,..............
.......................+@;......:*,%.....,.?:.%@,.....................
.......................,#*......,%;?......,%,.S#,.....................
........................?S...*;.,++*.........,#S......................
........................;@;.,%,:..?:.........,@%......................
........................,@*.++?;..?,.........*@;......................
........................,@+,%?:...%:........:@*.......................
..........,.:;,.,.......+@:?*,....**........*#,.......................
.........;+:S?,.+;......%@:,......:?........%?........................
.........%,,:+?.,%.....,##,.......:S........#+........................
.........+*:++;,*+.....,@#........:#,.......#+........................
..........::...::......,@@+.......?%,.......#;........................
........................S@@*:....+@#+...,,;?%.........................
........................:%#@S?*?%?++#SSSSS@S:.........................
.........................:##%S#@#...S@@@##@;..........................
..........................?@@**SS,.:S#++*#*,..........................
..........................;@S+;*?...:S..,%............................
..........................*@?+;:S,.,?;..:S;...........................
........................:*%;...,%:.;S,...,S:..........................
.....................,+?*:...:*?;...;?*:..;S+:........................
.....................,S%*++;,S:.......;?+,:?@@S,......................
......................,:+%#?%;..........%?##%*+,......................
..........................,;:...........,*?:..........................
......................................................................
......................................................................
......................................................................

......................................................................
..............................:;;,....................................
............................+SS@@#,...................................
...........................+@@%?+?%...................................
..........................:#@%,..+?...................................
........................,%@##S,..%%+:.................................
.........................::,;@,.;SS#;.................................
............................%#,.%S*,..................................
...........................;@;.,##....................................
..........................,#*...##....................................
.........................;S+...;@%....................................
........................+@;....#@+....................................
.......................;@*....+@@*?%%%?%?;,...........................
......................,#%..:+:##?%S#@@@@#@#?,.........................
......................,#;..;@@@;*S*S+S@S?@@%+.........................
.......................%?...*@S:#@S#?S@##@S?,.........................
.......................*@,...?@#@;*%::+?S#%,..........................
......................*@@+....S@#?%?#%*%#S%,..........................
.....................+%*@%....:@##%%+:*##@?...........................
....................,#,.?#,....%@#@*+#S@#%%...........................
....................+%;:*@:....*@?%*?#S@@#%...........................
....................+S%S+@?....:@#@%S+S@@@;...........................
....................*?+?*S@,....##;%@###@+............................
....................+S+;,;@+....+@**#@SS;.............................
...................,#?+...##,...,S@+?#+,..............................
...................,*#S*+:+@*....,SS#,................................
.....................+@#*,.S#,...;S@@;................................
.....................,?#?**S@+..;S@#@S................................
.......................+%#@?@#:*S@S++@*...............................
.........................+@@@@#@@??+,#@;..............................
........................+@@#####+*+*+S@?..............................
......................,*%;:;+*+,+?**%+@%..............................
....................,+S*,...:?..;:,,:.?S,.............................
...................;%*:.....+?........*#,.............................
.................,?%;.......+:........*%..............................
.................?%........+?,........*%..............................
................,#:.......:%,.......+.?%..............................
................,@;......:S:........*+#;..............................
................,@?.....,%;.....,*..,@S...............................
................,@*.....;%.......%:.;@:...............................
................;@*.....::.......;%.S*................................
................;@+...............??#,................................
................?@:....,+,....,*..?@;.................................
...............,#S,...+%;.....,?,,#?..................................
...............:@+..,**,..+:...*:%#,..................................
...............+@,..*+..,?*,...;#@+...................................
..............:S@+,,:...+*.....;@S,...................................
.............,%@@#@#SS%%?*+;;*?@@+....................................
..............%@@@#@@@##%@@@@#%S@:....................................
.............,@@S+??*?%%%SSS###@@:....................................
.............+S*+,?,;+.....,,,;%@:....................................
............,S%?+:*.;:.........,#?,...................................
............,S%,,...............:@%,..................................
.............%%..................;@%,.................................
.............?#,..................?@+.................................
.............%@,..................,@?.................................
.............*#,...................S#.................................
.............?@,...................*#.................................
.............%@,...................*#.................................
.............%@,...................?#.................................
.............%@;..................,#?.................................
.............%@:.................,%@;.................................
............,@?.................:S@+..................................
............+@:................:#%,...................................
...........,#%................,#?.....................................
...........*@;...............,S#,.....................................
..........:@S,...............?@;.........,,...........................
.........,S@;...............:@*.....,:.;*;;*,.........................
.........%@*............,...S%,....,%,;#*+,;%,........................
........+@?............;%..*@,.....:#.+S,%*.#:........................
.......,@S,...........,S;.*@*.......**,+++,;*.........................
.......*@:.....,*....,+?,?@@,........;;....,..........................
......,#*......;%...:?%;S#%S,.........................................
......;@:......+*...:@@@%S@;..........................................
......?#.......;;...:S@@+,+??++:,,,...................................
......?#......,;*??%#:%@SSS*;;+??%%%%%%%%%%?+:....,+??;...............
......SS......+%+:+S?+%+:S*%#S%**+;;::,,,,,:+#%:,:S+;+S+..............
......#?.........?S%#S,.?*..,:+*??%SSS%%????+@@@S#;...:%..............
......#S.........,..+:.,*,.........,,,::;;*%@@#%S@;;?#@#,.............
......?@*,..................................,?@@#@@#%+S@;.............
......,?#S+:,................................,#@%#S,+:.S?.............
........,:*%%%?**,...........................;@S%@?.;S:%#,............
............,:+?#S%+,........................?@%?@;..;;+@:............
.................:+%S%?++::,.............,,;%@@?%@+.....%%............
....................,:;+?SSS%?**+**;;;+?%#@@@@@S@@@%,...,#?...........
..........................,,,:;+?S?????S?*;:+??SS%*SS,...:%?,.........
...........................::;*+...................,%S,....*%;,.......
..........................,*S?:S*,...................*#;,...*@;.......
............................;?%++:....................:%S?,.?@:.......
............................??*.........................:*S++@;.......
...........................;%%,...........................:?S@;.......
..........................,??;..............................,:........
..........................*+%,........................................
.........................+*?;.........................................
........................:*+?..........................................
.......................:*;?,..........................................
......................:**?,...........................................
.................++..+??*.............................................
.................+#*?*?;..............................................
.................;?;*S:...............................................
.................,*++??,..............................................
....................,:;,..............................................

...........................:%SS%:.....................................
.........................,+#@#SSS:....................................
........................:S#SSSS#@+....................................
.......................:##%S?%*?@+....................................
.......................+#S*+*S?*S?....................................
.......................;+,.:,?@?S+....................................
.......................,S;;?;:*@%,....................................
........................+%;:.:;?;.....................................
.,;;::::::::::::,,...,,:,*S*++.:%**?+;;;;,,,,,::;;;;;:::::,::;++,.....
.:??++*++;;;;:++;++*%?;?*,%S:.,%%+*;,:*#*;;;;;;;,,,,::::;;++;+??,.....
....,::::;;;;;;:::,,?S;:;*SS,;S?+;*;.*#+,,,,,,;:::::;;;;;;::::,.......
............,,,,::;;+S?;**?%%?++;,,%;+#S*;;;:::,,,,,,,................
.....................,;+%..........,;?;;..............................
.......................,?...........,?................................
........................+;....;:....:+................................
........................,*;....,....;;.,,,,,,.........................
.........................,?,........*:.+;;++;,........................
..........................;%:,..,,,;S;.:,,,,:,........................
..........................;#S%%?????%#:...............................
.........................;%+++*+::,.:%#:..............................
....................,,::+#*:;,,,..:;:;??:.............................
............,,::;;+;;;;+;:+:,.....;**++;+,............................
..........,;+;****+++++;+?;;*,::;+:,..,:;;............................
..........*+..,;++++**?**:.;S+;;**+:....+,............................
..........:?:...,:,,;;+*S%+SS....:,,...;;.............................
...........,*+;;::::,,;#S;:+**;,.....,:;..............................
.............,::::;;;++;;::;;+??+;::;;:...............................
...............................,:::,,.................................
,:,.............................,;+;..................................
,;+?*+:........................;%?%%%,................................
...+?+*+:,....................;#@?*?%+................................
....:+;;;+;:,................,S##%,**?;......................+?:......
......,;++;:;+;:,............:#*;:,:;%+......................,*;......
.........,+*+:,:;+;:.........,%*+:,+;*+.......................++......
.........+?;,;+;,,:;*+:.......;+:;;::*:.......................++......
.........+*,...,;**;::;;;;:,,,,*+*+:*,........................++......
.........*;.......,;*+:,+#*+;?+S*;;;+?+;:,....................+;......
........,?:..........:+**S*;;*+?*,..*%,:*;+;:.................*:......
.........?:............,%@::;;+:+?*??,..+,.,+?,..............,*,......
.........*:.............:??;.:,;.,,,....:,,+*;+;;:,..........;*.......
.........++...............,?,..,........++*%*;;:::;*;:,......*:.......
.........:*................:+::,,..,:,:;+.,..,:;+;::::;;:,..+%:.......
.........,?,................+;:::...,:,+:........,:++;::;+;::;,.......
.........,**................,?........,*:..:;++*;,..,:+*+;;;+;::::,,..
.........,;;.................?:......,+?,..:::;;:,......,,:;+*;?%%?+..
.............................%%*++++*?%S:....................,,,,,....
...........................,?%??%SSS%*+;+:............................
...........................*;:::,,,...,:*%;;;;++;:....................
....................,,:;:;;*:;+:,....,;??;**+;:,,;*...................
...................:;:+;;;;+*+++,.,::;**+;,.......*,..................
..................:;....:;;;+**+;++;;:,,,;;+:..,:;,...................
..................,;,...,:,...,:+*;;;;*+;:::::+;:.....................
...................,::::,:::...,:,,..+#?;;;;::;;+.....................
......................,,::;:;;+++++***?+;;;;;+;++.....................
...............................,,,,,,.................................

......................................................................
......................................................................
......................................................................
......................................................................
.......,;*:,..........................................................
.......+@S??+.........................................................
.......;%*;+++........................................................
........,++,,%,.......................................................
..........+%,:*:......................................................
...........+?.,*+,....................................................
............;*,.++:...................................................
.............:+:.,+;..................................................
...............;+:,;*:::,.............................................
................,+,:*,::;+;:,.........................................
.................,*:?,:,..,:+;:,......................................
..................,+?+;+++*+;;++;;,...................................
...................,;%;...,%*;;+;:**;,................................
.....................,?+.:?S?*+,:***%;................................
.......................+S@S;;*?%;;?%?+;:,.............................
..........,;+*?%%??+;;;;*+::::;*?%:,+?**?:,:;::,,.....................
...........,..,:*#%,............,;?.,%++%??**+;+?%+,..................
...............:,+S+..............%?:+?;??,.:+*,:S#%,.................
...............::,%%:.............:S*:?*:*,..,,:*%#S%,................
...............,::?%;......,;,.....,+;*:.+:.,*??##@S@%,...............
...............,;,+%+.......:;:,.....+%..:++%S#*%S##@@+...............
............;:....*%;.........,,.....:*..,??SS#S##%?#S,...............
............*,...:##;:::,,........:+*%:...*,?#*S@%*?+,................
...........,+.,+*?*+;+*??*++;;:,.;#@*%....?,+*+*%*:...................
..........:+;;;:,.........,,,:;;;?@@;*,..,?.,,.,;++,..................
.....,,::+*;,.....................:?%?:,,*?,.....,*+..................
.....::::,..........................,*?;;,,*;.....:?:.................
......................................:*;..,+;.....**.................
.......................................,;*:..;;....:?,................
.........................................,;+,,++:..,?:................
...........................................,+;,,;+,+?:................
.............................................+;,.:++*+................
..............................................:+;,,*+.................
................................................:++,;;,...............
..................................................;+;:+;:.............
....................................................++;:+;:...........
.....................................................*+.,?%,..........
.....................................................,+???%+..........
.......................................................,++*;..........
......................................................................
......................................................................

......................................................................
.................................................,,,,.................
...............................................*%%S#%%:...............
..........................................:*%%S@@@#@#@?...............
.........................................*###@###@##@@*...............
........................................:#%?*%S%??*S@S,...............
.......................................,%*;,.:SS@###S,................
.......................................,?%S:.?SSS@##;,:,..............
.......................................*S?:..;#@@@#S?**?*;,...........
...,,,,,...............................,%?,..?@##+,+#%S%:+?;..........
...*%*?**::,,,,,::,,,,,,.............,,,*%;+*+??*...,:;*S*,*?,........
...:%;+*;S*?******?****?%*+++++*+*****+*##:,,:+;@?+,....,%+.;%:.......
....,?;%S?****+;::,,,,,:::::::+#?+??,...%#;..;*S%?S??*+;;:S;.:?;......
......,::,,,,,:;++**********+;:%#,;:....,%S%%%S?:+++,:@@*+?S*:,?*.....
........................,,,:;;+*@?+:.....,:++:,....,.*@%,...:;..S+....
................................:;+#?..............:*%%?%???*+*?%;....
...................................:#*.........,;.;%:.....,,,,,,......
....................................+@+,....,:;*::#;..................
.....................................#*,....,:;,.S?...................
.....................................%*....,?*.,:#,...................
.....................................?%...:?%:;*??....................
....................................,#@S??S?+???SS....................
........................,;?:.......,#S*?*?SSS%%SS#S,..................
........................;S%%,......?@:;;+.......,,#?..................
.........................*S,......;#?,*;+......,?,%@:.................
........................,%%.....:%@;;,:,.......+;+:%%.................
.......................:??%,..;*??;............:+:.:@;................
.......................,*?%+;?*:.......:?,.....:,...*%................
.........................;+?*,..........?S,.........,S,...............
.......................,+%*,.......,,,;?*+%;.........**...............
.....................:??+,.....:?*+*%%*:..:%+........,S,..............
...................,**;......,++*%S%*,.....,%?,.......**..............
..................,%+......+++*?%?+,........,?%,......,S,.............
..................??.......,+%%;,.............+S:......S+.............
.................,S:......+%?:.................;#+....,?S.............
.................;%......;#:....................;@;...:S@+,...........
.................?+....:*S?......................?#:...%@%S:..........
.................%:...;*,%:.......................+S,..%@.;S;.........
................,S,.....:S.........................*?.,%@,.,?*........
................,#,.....**......,;;++.+*.:;.........?%,,;,%?,**.......
.................S:...,+#;......;;,++:?%+.%,........,%S+,:S;,.+?,.....
.................*S,,:*?*.......,+;+;;,,;:;...........;%S*S....*%,....
.................:@####?.........,......................+##,....*?....
................,*%*?#S,.................................,*S+;++%?....
.............,:+*;...?:....................................:+%@##S....
.........,;+**;:,::::+?......................................,%,,%:...
.........,???+++++++++;.....................................:*+.,;%,..
...........................................................:%S?*+;,...
.............................................................,,,......

......................................................................
..................................,,,,,,..............................
......,:,............,::++*****??%?++++**+:...........................
...:?SS#S;,.......,;*%*?:,,,,,;S##,......,;+;.........................
...?@###@#S?;,..,+*;,,;;,......%S%.........,++,.......................
...,###S%S?##*+++:............,S#+..........;;*,......................
...:###%*S%@##%,,:;;:...;::;;,*#S,..........,,:*,.....................
...,%##%*S#%SSS;;:,,?;;+**+;+++;*?+;,........,.;?,....................
....,%*+*:++,+%,...,S;;;+**:,....;+???*;........+?....................
......;%%;+?*@*.,+%S#*+++,.....:++:,.,:**;.......*:...................
........:;;**;S?SSS:?+,,....,+**:.......,;*,...:,,?;..................
..............+@;.*%+...+,:++;,...........:*,.,+..,**;,...............
...............*;.*#,,..:;+,...............,*,,;..,;,;*:..............
...............;+.;*,:..+%,.................,?;*..:;..,?*,............
...............+;.;;...:;#:..................,*%,.::...;??*:..........
...............*;.*;+,.++S*.....:;;++*;;,......:++*,...,,*?*+.........
...............%*+?%:..,?%;.....;+;+**;+,........:?+,....,;:?+........
...............%:,%S...,%?.......,,....,...........:+;,.....,+?,......
...............;*.%%*++%#:...........................;++;:....*S:.....
...............,?.?:#S?#?..............................,:;+***?SS,....
.............,;??.?*+::*;.................................,;%S*:*+....
.............:%#*.%:...:*...................................;+...;*:..
...........;;;?#::S++;+*:...............................,:+*;.,:;;*:..
.........,%@@S?++S;,....................................:%%???+;:,....
..........;+?**++:.........................................,,,........

......................................,:;,............................
....................................;+%@@#:...........................
...................................?*,?#%;............................
................................,:+?,%+,..............................
..............................:**+%;+@?...............................
.............................;?:??#,+%:...............................
............................+*.*+:S.;*................................
...........................+?.:%.:%.:%................................
..........................;S,.?;+*?,,S,...............................
..........................%:.:%+@@??:S,...............................
.........................;?.:?@@SS+,,@#,..............................
........................,%,%@@#@SS;.,#@?..............................
........................?+?#%%#S@#*..S@*..............................
.......................;%:%:::?#S?%..*%...............................
.......................;%;#??+*%%%S,.:S...............................
.......................,S?%+;,,;#@@:.,%,..............................
........................;@S*:,.;?##+..?+..............................
.........................*?S?:;*:*#S.;#S,.............................
..........................%++*S:+@@@%#S@*.............................
..........................:S+S%S#?S@SS?%S.............................
...........................S@@S*:.+*+,;*#:............................
.........................,%?::...,**+*,,S,............................
........................;S+........:;;,;%.............................
.......................:S,...,:;,...+:+S+.............................
.......................,#*...;;,....?:%S,.............................
........................*@+.........,?#:..............................
........................,#S........,,%%...............................
.........................?S........+*#:...............................
.........................+#,.......,SS,...............................
.........................+@#SS%%%%%S@@:...............................
.........................+@@#@@#S#@###:...............................
.........................*#?**;::,,,,;?,..............................
.........................%?+++:,......:%;.............................
..............;,........,S;::..........:?;............................
.............+S%,.......*S..............:?;...........................
.............:SS......,*%;.............,;+%:..........................
..............+S...:*%%S*;..::..........:;??..........................
.............,*#;:?@#*+:....,**.........,+*%,.........................
.............:?SS#?:::,.......+%,.........;#*.........................
..............*SS?*++,.......,*SS:.........+#:........................
............:??:...........,*%+,;#+.........*%........................
...........+%:...........;*%+,...:S?,........?*.......................
..........*%,........,:+**;,......,+%;........+*,.....................
........:%?,......:+**+:,...........:?*,.......:?:....................
.......+?:.,,:;;*S?;,.................;?:.......;S;...................
......:%...:;:,+@+.....................:%+.......:?+..................
......:%.......S?.......................,%+........**:................
.......%:......%+........................,?;.......:*%+,..............
.......;?......%;.........................,?:......:+?S%,.............
........*+.....;?..........................,%:.......,;S#:............
........,%:.....%;..........................,?;........,%%............
.........:S,....:%:..........................,**:........?*,..........
..........*%.....**............................:*+,.......+?;.........
..........,S:..,,%*,.............................;**,......,*+........
...........:??%SS@+.........,,,.,::,...............;?+.......?:.......
............,S##@@,........;+:*+?:;;;...............,*?:...,+#;.......
.............+#+;#?........;;:*;?:::*.................:?*?%#@@#:......
............,%+..;#:........:,,..,,:,...................::%@@#S%:,....
.......,:;+++;...:@*.....................................,;%:..,;?,...
.....;?#%*+;:;+++*+,...................................:+*;...::;?;...
.....+**;;;:,,.......................................*?S*:,:+*;::,....
.....................................................:;+??*+:.........

......................................................................
.....................................,+?;.............................
..............................,,:*;,.+S%@;...::,,.....................
..........................,+??%?%SS;*%%??*.,?##%%%*...................
..........................;?;:,,,?,,#S+++%,,,%;,,:,...................
...................................:@;...*S;..........................
..................................,%@*..**?,..........................
..................................?S:S,.:#:...........................
.................................?S,.?%..*?...........................
................................*%,.;*%?..%;..........................
...............................+S,.;?,,#+.:S:.........................
..............................+S,.;?,..;@:.+S,........................
.............................;%,.;%,....?S..*?........................
............................;S,.:%,...,**#+..%;.......................
...........................;S,..?;..,;S@#?#,.,S,......................
..........................,#:..:%..:?#@@##*?,,*?......................
..........................:S,..+*:%SS@@@#@?#S*,#:.....................
..........................,#,..,%#%#@@#S@#?#%..%?.....................
...........................#+...?@#S?%%S#SS?S,.+#.....................
...........................?S...?++...,?%S*?S:.,#:....................
...........................:#,.,%,.;+;.?SS+?#;..S*....................
...........................,#;.:S%%?*;.,;%S*#;..+%....................
............................?*..+#*::,..,%?%%;..,S,...................
............................+%..+#S*:..:*?:;S?..,S:...................
............................,S.:@*?#*;**,*?%+#*.,S:...................
............................,S*#?..***,,+##+.;#++@:...................
............................:@@+..:%%++S@%%*..*#@@:...................
............................,+S;*.+@@S#%,;*?...;+S,...................
..............................S@+..:**;..:+,....;?....................
.............................+#;......,..,;....,S:....................
.............................S+......+;........*?.....................
.............................S+......,*:......:#,.....................
.............................;%.......,+;.....%*......................
.............................,#,.............:@;......................
..............................%;.............*S.......................
..............................+%............,#+.......................
..............................;@?;::,,.....,*@:.......................
..............................:@######S?%**%@@:.......................
.............................:#%****?%S%%%%%###,......................
............................,#+.......,,?%,,:,S%......................
............................??..........?+....:@+.....................
...............++,.........,#,.................?S.....................
..............+S#+.........??..................;#,....................
..............,;#,.......:?#S%:................+@:....................
...............,#:.....:?%;,,,,.................*?....................
................#;...,?%+...........;,..........,%:...................
..............,?S%,,*S*,............?S,..........;?...................
...............;%;+S?,...........,+*+%?...........%;..................
................;S%;.......,,,:+?*;,..?%,.........:%..................
..............,?S;....,;...,*SS*:......*S:.........%;.................
.............;#?,.....;S**?%?;,.........+S+........+S,................
...........:?%;........,;%S;.............,*?+......,#*................
..........*#+.........:*?+.................,**:.....*@;...............
.........*#:.......:+??;.....................:?;.....*@;..............
.........S+........;@?........................,**.....;#*.............
.........?*.........%+..........................**.....,*?:...........
.........:S,........+S...........................**.....,;%;..........
.........,%....,*:..?%............................+*...:S.,??,........
.........,?,...,??;:#:.............................+?;;%?,..*%,.......
..........*:......?#*........,,;;,;;;;,;,...........;?S#**:..+?.......
..........*:.....;?S........,*:;+*+%,+%,?,...........:#*:,...:S,......
..........:?....;%,S,.......,?.;?;;S:**.%:............:?%::;%S#,...,..
...........S*...,.:S,........;;;;:,::,.;;..............,+?#@?;%:......
...........:#++;:+%;..........,...........................,++.,?+.....
...........,S@S#%@:.........................................%:.,*?,...
............:S???#+.........................................:*?%S?,...
............++...?+..........................................;+;,.....
..........,+*....*%,..................................................
.......,;*?;....,:@:..................................................
.....,*%;:,:+******,..................................................
.....*@?++*+:,........................................................
.....,;+::............................................................
......................................................................

Kundalini Yoga for Immune Strengthening Workout (From The Inner Workout)

1. This is an energetic 4-part exercise linked together by the mantra Sa-Ta-Na-Ma and continuous, rhythmical bending of the knee (once per syllable). Each part is done for four counts. Begin by standing in Archer Pose with the right leg in front.

.............................................,;;;:,...................
...........................................,?###@SS,..................
.......................................:*SS#@@#@@#@;..................
......................................*###@##S##@@@;..................
.....................................,#%%*%S%%??#@?...................
.....................................?*;,.:SS#@#@S....................
.....................................?%#;.+S#S@@#+::,.................
....................................;S%;,.,%@@@##%??%*+,..............
....................................,?S;..:@##*,;#S#%:;?+,............
.....................................:S+;+*??%:..,:;+%?,+%:...........
.:???*+::,,,::;;;;;;:::,,,,,,:::;++**?#?:,.+:?#?:,....??.:%;..........
.:%;?*;%****++++++++;??**???S#+%%*,,.:#S,..+*#*%??*++;;%*.,?*,........
..:%+%%???**+;;;;::::::::,,.:#+;*;....+SS?%S#+:+:.,S@*+*%?+.;%,.......
....:;;:,,,,::;;;;++++++*?***#@::......,;*+:,.....;@S:,,.,:,,%%.......
...........................,,;???S;..............+#%*??????*??;.......
.................................*@+..........;.+%:.....,,,,..........
..................................*@:,.....:;*;,#;....................
...................................SS:.....:;:.?%.....................
...................................+S.....;%,.,S;.....................
...................................:#,...+S+,*+S:.....................
...................................:@S*;%S*:%*%@*.....................
.........................:........:##S%S##S#SSSS#?....................
.......................+?%;......,S@,*:;,,,,,..,;@;...................
.......................;%%;......;@%.%++......:*,#S,..................
........................?%......;#*?,+,.......+:*:S?..................
.......................,S?....:?@%.,,.........:+:.:@:.................
......................:%?S+.:*?:,.....,*,.....:,...?%.................
.......................;??+*?:.........*%,.........,S;................
........................,*%;..........;%%%;.........;%................
......................,*%+,....:::;+?%*:.:%*.........?+...............
....................,*%+,....,;?%?*S?:.....*S:.......,S,..............
...................;%+.....,,;++?#?:........+S+.......?*..............
..................:S:.....,**?S%+,...........:%%,.....:#,.............
..................?*.......:??:................*S:....,S*.............
..................S:.....,%%;...................+@:...;##*,...........
.................:%.....,*S......................?#:...S#?S;..........
.................+%....+?%?.......................+S,..%#.:?*,........
.................+%...:*,*+........................;S,.?@:..+%:.......
.................+%......%:.........................;#;,:.%S;:%+......
.................+%.....:S,..........................;S%;.%+,.,?*.....
.................,#:...;?%............................,+SSS*....*?,...
..................*S:,;*%:......,;,+..;;.;:.............,+#S,....%+...
..................:@@#@@*.......?:,S.:?%:,?...............,*%*?%%#*...
..................+S**SS,.......+;,*,+:;+:+.................,;%#%%S...
...............:;**,..++.........,.......,....................,?..**..
...........,;;*+;:,:::;S,...................................,;%+,:+?,.
...........+??*++*+;;+;;,...................................,??**+:...
............,,,,,.....................................................

A. Keep the upper body straight, bend the right knee deeply (1A) then return to the original position. Bend 4 times as you chant the mantra.

..............................,;,.....................................
.........................,...,SS#+....:,,.............................
.....................,:;*S%*,+S%S%,.;%@SS%%+..........................
..................,*%#S%?SS;*@%???:.,?#;:::,..........................
..................:?+:,..;:.*#+,:;%%,.,...............................
............................%@,..;;S,.................................
...........................;@S?..*#+..................................
..........................,#?,S;..%*..................................
..........................%%,.?#;.,S;.................................
.........................*%..+?;#;.:S;................................
........................;#:.+S,.;@;.;S:...............................
....................,..:#;.:S:...*@:.+#:..............................
......................,S+.,%:.....%S,.;S,.............................
......................%*..*?....+SSS?..+%,.......,....................
.....................*%..,S,..:?@@#%#+..??............................
....................:#,..;%..;%#@@@@+S*?,S+...........................
....................;#...+*:SSS@@@#@#S@;.;#,..........................
....................;#,..,%#%#@@@S@#*%S;..#+..........................
.....................S?...+@##??%*@SSS??..*S,.........................
.....................+@,..+%+:...,#%S;SS,.,#;.........................
.....................,#+..+*.:**;,?S%*%@:..?%.........................
......................+%..+#?%%*:.,,%S?#+..:#:........................
......................,#:.,%#+::...,%*%??...%+........................
.......................?*..+@#*:,.:?*:;S#;..*?........................
.......................:#,,#S%@*;**:;SS:*@+.%%........................
........................%+%@:.*%*;.+##?..+@*##,.......................
.......................,#@#:.,+#+*?@#?S;..*#@#,.......................
........................*#+::,#@@@@*,*%+...,;%........................
.........................;@#;.:*?*:..+;,....*?........................
.........................+@;.....,,..,;....,S:........................
........................,#;......*+........+S.........................
........................,@:......:?;.......S;.........................
.........................*?.......,+;.....;#,.........................
.........................,#:..............?#,.........................
..........................?*.............,#*..........................
..........................:S,............:@:..........................
...........................S%,...........*@:..........................
...........................?@#S%%%%****?%#@+..........................
...........................?@#S##SS#%##SSS#@;.........................
..........................*#:,,,,::::*#;:;:*@;........................
.........................:#:.........?S,....?@:.......................
.........................*%..........,......,S?.......................
............:;...........S:..................*#.......................
...........:S#?,........+#:..................*@,......................
...........:+#+.......,*#%S*,.................*?......................
.............S?......+S*,..,..................,%;.....................
.............?#....:%%:...........*;...........,S:....................
............,*@*.,*S+............:*@+...........+%....................
............:%#*:SS:..........,;*?::S*...........%*...................
..............;*#+........:;+*%*:...,%%:.........,S:..................
.............:S%,....:....;S#?,.......*#*.........?#,.................
............+@*.....:#***%S+,..........:?%+,......,@?.................
...........*S;.......::*#%:..............:*?+,.....+@*................
.........;S%,........,*%;..................,+%:.....+#?,..............
........*#+........,*%+......................,?*.....:%S:.............
.......:@+........?@?,.........................*?,.....:%?,...........
.......:@;........:@:...........................;%:....,,+%+..........
........%*.........??............................:%;...;S.,??:........
........;S.........+@,............................,?+::%?,..;S;.......
.........?,....%*,.*%...............................*%?#*?;..:%,......
.........*:....:+**#;......::,*,;*++,+,..............:#S:,...,%;......
.........;+......+#?......,%,,S:,#+#::%,..............:?S+,;*#@*......
.........:?.....;???......:S,,S:,S;%;,%,................;%S@#*;%:.....
..........?+....%:+S.......;+,:,,:,,.;:...................,;?+,:?+,...
..........,S;.....??........................................,%,.,*S:..
...........;#+*++?S,.........................................;?%SS*,..
...........,S@SS#@:...........................................;*+,....
.............S???S%...................................................
............:?...+S...................................................
...........:%:...,S+..................................................
........,:*?:...,,*#..................................................
......,+?*;.:+***++:..................................................
......%@*:+**;,.......................................................
......*??*;,..........................................................
..............,.......................................................

B. Clap the hands over the head once each time the knee bends (1B). Bend the knee 4 times and keep the arms straight.

....................................................,::...............
.................................................,+?##%S+;,...........
................................................+#@@@@@@@%%,..........
.............................................,;+#@#%S@@##@%,..........
...........................................:*S@#@S%@@@S@@%,...........
..........................................;S#@SS??%#@@?#%%%...........
.........................................,*@#S?+S#S@@@##SS:...........
.........................................:*;,,,:*S@@@##@@;............
;,.......................................?;.....:##@#@S@SS............
S?,..............................,......,%%.;+*:*###*+%S%*............
*%?:..,..................................*%:+++:,+?S*;##S,............
.;*S?%?..................................%%+:;;,..+*%+#%:.............
..;%*?:.::,..............................,%*;,....+S#+:...............
..,*?*+*#@S?*;,...........................?%+:,:*:.+#.................
..%@#SSS%%%*:+??*;:,....................,,;?***+:,:*#+,...............
..*#S%??*+;....,;**??*?SSSSS%%%?***?%%%%%%SS,..,:+%*?**+,.............
..,S@#SS%?;..........,::;;+*??????%SSSSS%?@@%**#@S+;;,,+%:............
....;SSS%%*;:;++**++;;:,,..............,,,::;:;:+##+....;%............
......:;;;++%?*;:;;++*??%%?***+;;:,..............,%@%:...%,...........
...........;S%S:.........,,,:;;+*##S?%?*****?+*??*?@@S,..%:...........
...........++*S%;................,;:%%:::::::::,:,:*%?,.,%,...........
..............:?#%;...............,%?...;:....,....,.,*:**............
................:;,...............?%....;+....,,;,,?...:S,............
..................................+S,...,*....,;?;.+;..?+.............
..................................,@*....*,....*;*.,?.;?..............
...................................?S....,,....;+*,.:,%:..............
...................................;#,.........,?;+..**...............
...................................,#;..........+:*,:S,...............
....................................?@*,,.......,:::%%................
.......................:,..........:%@@SS??**+;;;;;?@+................
.....................,;%?:.......:#@?+*?%%%##%S?#%##@?................
.....................:%#%:.......%#:.....,:;+****%+;*@;...............
.......................S%.......*S,..............?,;,+%...............
.......................*S,.....*#,...............;;+;.S:..............
.......................*S,...,?@;................,*,:.**..............
.....................,*%S%,:???S+.........,++;....,,..+S..............
......................:??;?%;..,;:.........:??;.......:#;.............
.......................,*S+....,:*+,...+,...,*:....,*..+S,............
......................;%%:.....,+%+,...+S:...,......*:..?;............
....................,?#*.........,,...;S?S;..........,..:*............
..................,*S*,..............*#+.:%+............,?............
.................;S?:.......,::::,,;S%,...,%%,...........%,...........
...............,%S:........,++:::+%?:......,%#+..........*;...........
..............:S*,............,+%?:..........+#?.........??...........
.............*%;............,*%?:.............:SS,.......*#,..........
...........,%?,...........,?S*,................,?#:......;@;..........
..........,S+............*#%:....................?#:.....;@%..........
..........;@;..........,S@+.......................*@:....,SS+.........
..........:@?.........:##:.........................*@:....+*?+........
..........*##........,@%,...........................?#,...,?,+*.......
..........??@+.......?*..............................%+....+:,?*......
..........?;+S,.....+%...............................;S....,,,?+*.....
..........%,.%?...,%#;..........,,,..:::,.............%*.....,?.%:....
.........:*.,+;..,?%?:........,*,*;,?;:+;+............,S?,...:+++*....
.........?;......%***,........+?.;*,S:,:,%,............,?S?,.+,;;?....
.........*,....:%S.?;.........,*::+,:;;:;;...............;S#*,:+S%....
.........?:....;?,.%,...........,..........................;%#@##%....
.........:?,.....,??.........................................+%,,?:...
..........;%%%%%??;...........................................++.,?;..
...........*%*?%S,............................................,%:.,**,
..........,?:..,%..............................................;??+?S:
.........:?;....?;..............................................?S?;,.
......,:+*,....,?+...............................................,....
.,:+++++::;+*+**+.....................................................
.;@:,:;+**;:,,,.......................................................
.*%*++:,..............................................................
..,,..................................................................

C. Clap the hands in front once each time the knee bends. Bend the knee 4 times and keep the arms straight, parallel to the ground.

D. Bend the knee 4 times while clapping the hands behind the back (1D).

.........................:;::.........................................
.....................,;;S#S##S?:......................................
...................*%SS@@@##%%#S,.....................................
.................,?%S?%#@S#S%#@#......................................
................,?;.:*S#?%S%*@S+......................................
................*%+::S#%%S##?%S.......................................
................+S%:,S*%%?%#?S%.......................................
...............:?+;..,?S??#S%#+.......................................
...............:*?::..?%:*##%;........................................
.................*%,:??,..,#:.........................................
.................,??S+..,,:#S+,.......................................
....................,**,+*S??%%*:.....................................
.....................+@?+%#+;,:;*?*:..................................
....................**@+,#;;*%:.;?##+.................................
...................,%.S**#,;@:.,;;+?S+................................
....................%;;#S;.;@;.....,+@*...............................
....................:%*,,...;%*,.;%S###,..............................
....................,%:.....,:;?%@#?;,*#;.............................
....................;%.....,+*,.*S#;...;#?,...........................
.....................+*.....::,;+.:%*,..,?%:..........................
......................**.......**,,%S%;...+S:.........................
......................,S,....,;*;+*@:;#?,.;*S.........................
.......................?;...,+;+:+?#,,?@:..;S.........................
.......................;S;:,..,:+:*@;.;@*..+S.........................
.......................;@##S%S%S###@%,.?#,.+%.........................
.............:;........?%++++***+*%;?%:,#*.:?.........................
............;SS+......:#,....::;:,*..:?+*@,,S,........................
............,;%:......;S.....,,;:.,..,,?*@+.??........................
.............,%;.....:#%.............;;,S@;.,S*.......................
..............?+..,;?%S*...........,:;:.+S+,;+#:......................
.............:%%:*S?;,+:............::+;;S@?S%@+......................
.............,%SS*:...,:..:,...........:?S%SS#S,......................
............,+*+,.........;%+...........,:?,*+,.......................
..........,+?;....,::,,::,,%%?;........:+;%+..........................
........,+?;,....,;::++***?:.:?*.........,:%;.........................
.......:%+........:++*%#%;,....+%:.........,%,........................
......:%,.........,;??+,........;S+.........;?........................
......?S.........;?+:,...........,%*.........?;.......................
.....,#?*,.....;?+,................*?,.......:%,......................
.....:@::,..,?S#:...................*S,.......;%,.....................
.....,#:....,*##.....................?S,......,@#:....................
......**....:+%@,....................,%%,.....*+@@+...................
......:%....,;*@,......................*?:;+;,:.;%@S*+:,..............
.......?;.....,S,............,.,........;S+,:,....;;;+?%+,............
.......,S,....;S.......::;+:?;*;+,.......,?*,..........,;?;...........
........S;..:*#S.......?,:*,%,?;*:.........+%:...,:......,?*,.........
........+S;:;;??.......;;,;,;::,;,..........:***++,........+?;........
.........*@##S#;........,.....................:+%?+:........,**.......
.........,S??*S,.................................:+?S*:,....:?@%,.....
........,*:...*;....................................;SS%%**%@@#@*,....
...,::;+*:.....?:......................................,:;*#@%:,+?+,..
.:%SS?**;+++;;:*;..........................................:%.....%#,.
.:+*+;::::::::;:...........................................+*...;??;..
.........................................................:?%:,,?%:....
........................................................,%%S%?*+......
.........................................................,,,,.........

Repeat Exercises 1A-1D continuously for 5 minutes.

Archer Pose is a very powerful posture for strengthening the nerves, improving the digestive system and cleansing the body of toxins. When done properly Archer Pose affects the 108 minerals of the body, especially the calcium, magnesium, and potassium balance. Regular practice of this exercise can help prevent a shortage of these minerals.

Page 47

......................................................................
....................................,,,,..............................
..................................+%S#S%%;............................
...............................,;%@#S@#SS+............................
..............................+?+:?##%@S:%,...........................
............................,?*..:,%#%?:.**...........................
............................**.,;?+?#%+,..?;..........................
...........................;%.,?@+;:,,+?+.:%,.........................
..........................,%:.,S;......,*%.:%,........................
..........................?;..%*.........**.:%:.......................
.........................**..+%,..........?+.:%:......................
........................*?..,#+...........,S:.:%:.....................
.......................;%,..+#,.:+*+;;:,...;%,.:%,....................
......................,%:...%?,?#*####@@S+..?*..;%,...................
......................*?...,@;?S?S%?#@#SS@;,;@:..+%,..................
.....................:#:...*#.+S;S?S#?#@#@;+:SS...*%,.................
.....................??,++,#+.;@@#@S*#@S@@+,,?#,.;*S*.................
.....................%;:;,;S.:@@@@#S####@@#+.*#,..:#+.................
.....................%*...;%,S@@@%###*:@@@@@,+@,..,#:.................
.....................*@,..;%%#%S;.:S?.,?###@:+S,..:S,.................
.....................:@+..:%S@S*,.......:%S#,??...;%..................
.....................,@?..,@##+???,.;??*??S;.%?...?%..................
.....................,#S..,S?%;+:+,.;*+??@%.,#+...?+..................
......................%@,..%+?*;**,.:*+:,#+.:@:...S:..................
......................*@,..?%,%;.:%%?...:*,.+@,..:#,........,,........
......................+@,.:#@?;S,;?#?;,*+..:##...+#,......,**;........
......................:@,;##@%S?S?*?S%%@::*S@#*..?#,......,%+.........
.........:+;..........:@%@S@++*@@?*++:;##S+,?##+.#?.......;?:.........
.........+%,..........*@@S@*:*,%@?....;@@:,+;?##*@:......,S:..........
.........*?*;.........+@##+.+;*:?@S*;*##+?,*;?;#@S......,*+,..........
..........?%+,...;;...:@#:.,*++;.;%##S*,.;,.,+*;#S......;S............
..........:*%,..*S;....?#,.,:*++...,,.........*:S;.....,S:............
..........,%;,..*%:....:@;..,,;;...............??......,S,,:..........
..........,+S:..?*+.....#?..,...............,.+#,.....:?++*+..........
...........*?;..,%;.....*#..+*,...........:++,#+......;:*#:...........
...........,%*..,??.....,#:..;?+;.......;*+:.:#,.......:*:............
............?*...:S:,....S*...,:,.......,,...??........S+.............
............,,...,;S:....*%..................S;......:?;..............
..................,%:....:#,................,#:......+S,..............
...................+;....,#:................;#,.....,*;...............
..........................%+................;#,.....*:................
..........................*#+:,,.........,,:?#,.....,.................
..........................%@@@SS%SS%??%%%SS#@S........................
.........................*#;**?%%%SS%S#SS%S%##:.......................
........................+@;.*+?...,,,,,,,%S:+S#,......................
.......................,#?..,,?..........;%,,,*#,.....................
.......................;@:....,...........+,...?S,....................
.......................#%......................,#+....................
......................+@:...............:.......*S....................
.....................,@S..............,?+.......:#,...................
.....................?@+..............?;:,......,#;...................
....................,##,..............,.%,.......S%...................
...........,,.......,##.............:+.++........S#.......,...........
.........,*?:........%#,..,*:......,@%.:.........SS.....:+;...........
.........:%S;........%@:...:?*.....,@?...........SS....;S+,...........
.........,??,.......,##,.....**....:@?...........S?....,*S,...........
..........?S:.......;@*......,%;...:@#,.........,@;....,S+............
.........,S;........;@:.......:#,..,#@,.........:#,....,%*,...........
.........,S*...:,...;@,........#?..:@?..........*%.....*%,..,.........
.........:S*.,%?,...;@,.....:;.?#,.?@,..........S?.....;%,;?+,........
.........;?+.,S*,...,#*.....:%,:%,:@*..........,@;....,S;.;S;.........
.........*+:..%S:....;#,.....;*.++:@+..........:@:....:%:.;?:.........
..........,,.,S?,.....S:......*:.**@;..........;#,....+?+.:%:.........
.............,?*,.....S:..........:@*..........*S......*+.*%,.........
.............;%:......S:...........#%..........%?.....+;.,*+..........
.............:S;......S:......,:...?#,........,#;........:?*..........
.............:#*......%+......?;...+@,........+#,........:?;..........
.............:S?......*%.....;*....;S,........##:.......,#;...........
..............*+......*#.....?;....;%........;*#%......,?;............
..............*;......:@:....+?,...+*......,*+,#%......+*.............
..............:?.......S*.....;?;..?:.....*?:.:@;.....;?,.............
..............,,.......?#,.....,?;.%,....*S%,.*@,.....,,..............
.......................+@;......:*,%.....,.?:.%@,.....................
.......................,#*......,%;?......,%,.S#,.....................
........................?S...*;.,++*.........,#S......................
........................;@;.,%,:..?:.........,@%......................
........................,@*.++?;..?,.........*@;......................
........................,@+,%?:...%:........:@*.......................
..........,.:;,.,.......+@:?*,....**........*#,.......................
.........;+:S?,.+;......%@:,......:?........%?........................
.........%,,:+?.,%.....,##,.......:S........#+........................
.........+*:++;,*+.....,@#........:#,.......#+........................
..........::...::......,@@+.......?%,.......#;........................
........................S@@*:....+@#+...,,;?%.........................
........................:%#@S?*?%?++#SSSSS@S:.........................
.........................:##%S#@#...S@@@##@;..........................
..........................?@@**SS,.:S#++*#*,..........................
..........................;@S+;*?...:S..,%............................
..........................*@?+;:S,.,?;..:S;...........................
........................:*%;...,%:.;S,...,S:..........................
.....................,+?*:...:*?;...;?*:..;S+:........................
.....................,S%*++;,S:.......;?+,:?@@S,......................
......................,:+%#?%;..........%?##%*+,......................
..........................,;:...........,*?:..........................
......................................................................
......................................................................
......................................................................

.............................................,;;;:,...................
...........................................,?###@SS,..................
.......................................:*SS#@@#@@#@;..................
......................................*###@##S##@@@;..................
.....................................,#%%*%S%%??#@?...................
.....................................?*;,.:SS#@#@S....................
.....................................?%#;.+S#S@@#+::,.................
....................................;S%;,.,%@@@##%??%*+,..............
....................................,?S;..:@##*,;#S#%:;?+,............
.....................................:S+;+*??%:..,:;+%?,+%:...........
.:???*+::,,,::;;;;;;:::,,,,,,:::;++**?#?:,.+:?#?:,....??.:%;..........
.:%;?*;%****++++++++;??**???S#+%%*,,.:#S,..+*#*%??*++;;%*.,?*,........
..:%+%%???**+;;;;::::::::,,.:#+;*;....+SS?%S#+:+:.,S@*+*%?+.;%,.......
....:;;:,,,,::;;;;++++++*?***#@::......,;*+:,.....;@S:,,.,:,,%%.......
...........................,,;???S;..............+#%*??????*??;.......
.................................*@+..........;.+%:.....,,,,..........
..................................*@:,.....:;*;,#;....................
...................................SS:.....:;:.?%.....................
...................................+S.....;%,.,S;.....................
...................................:#,...+S+,*+S:.....................
...................................:@S*;%S*:%*%@*.....................
.........................:........:##S%S##S#SSSS#?....................
.......................+?%;......,S@,*:;,,,,,..,;@;...................
.......................;%%;......;@%.%++......:*,#S,..................
........................?%......;#*?,+,.......+:*:S?..................
.......................,S?....:?@%.,,.........:+:.:@:.................
......................:%?S+.:*?:,.....,*,.....:,...?%.................
.......................;??+*?:.........*%,.........,S;................
........................,*%;..........;%%%;.........;%................
......................,*%+,....:::;+?%*:.:%*.........?+...............
....................,*%+,....,;?%?*S?:.....*S:.......,S,..............
...................;%+.....,,;++?#?:........+S+.......?*..............
..................:S:.....,**?S%+,...........:%%,.....:#,.............
..................?*.......:??:................*S:....,S*.............
..................S:.....,%%;...................+@:...;##*,...........
.................:%.....,*S......................?#:...S#?S;..........
.................+%....+?%?.......................+S,..%#.:?*,........
.................+%...:*,*+........................;S,.?@:..+%:.......
.................+%......%:.........................;#;,:.%S;:%+......
.................+%.....:S,..........................;S%;.%+,.,?*.....
.................,#:...;?%............................,+SSS*....*?,...
..................*S:,;*%:......,;,+..;;.;:.............,+#S,....%+...
..................:@@#@@*.......?:,S.:?%:,?...............,*%*?%%#*...
..................+S**SS,.......+;,*,+:;+:+.................,;%#%%S...
...............:;**,..++.........,.......,....................,?..**..
...........,;;*+;:,:::;S,...................................,;%+,:+?,.
...........+??*++*+;;+;;,...................................,??**+:...
............,,,,,.....................................................

......................................................................
..............................:;;,....................................
............................+SS@@#,...................................
...........................+@@%?+?%...................................
..........................:#@%,..+?...................................
........................,%@##S,..%%+:.................................
.........................::,;@,.;SS#;.................................
............................%#,.%S*,..................................
...........................;@;.,##....................................
..........................,#*...##....................................
.........................;S+...;@%....................................
........................+@;....#@+....................................
.......................;@*....+@@*?%%%?%?;,...........................
......................,#%..:+:##?%S#@@@@#@#?,.........................
......................,#;..;@@@;*S*S+S@S?@@%+.........................
.......................%?...*@S:#@S#?S@##@S?,.........................
.......................*@,...?@#@;*%::+?S#%,..........................
......................*@@+....S@#?%?#%*%#S%,..........................
.....................+%*@%....:@##%%+:*##@?...........................
....................,#,.?#,....%@#@*+#S@#%%...........................
....................+%;:*@:....*@?%*?#S@@#%...........................
....................+S%S+@?....:@#@%S+S@@@;...........................
....................*?+?*S@,....##;%@###@+............................
....................+S+;,;@+....+@**#@SS;.............................
...................,#?+...##,...,S@+?#+,..............................
...................,*#S*+:+@*....,SS#,................................
.....................+@#*,.S#,...;S@@;................................
.....................,?#?**S@+..;S@#@S................................
.......................+%#@?@#:*S@S++@*...............................
.........................+@@@@#@@??+,#@;..............................
........................+@@#####+*+*+S@?..............................
......................,*%;:;+*+,+?**%+@%..............................
....................,+S*,...:?..;:,,:.?S,.............................
...................;%*:.....+?........*#,.............................
.................,?%;.......+:........*%..............................
.................?%........+?,........*%..............................
................,#:.......:%,.......+.?%..............................
................,@;......:S:........*+#;..............................
................,@?.....,%;.....,*..,@S...............................
................,@*.....;%.......%:.;@:...............................
................;@*.....::.......;%.S*................................
................;@+...............??#,................................
................?@:....,+,....,*..?@;.................................
...............,#S,...+%;.....,?,,#?..................................
...............:@+..,**,..+:...*:%#,..................................
...............+@,..*+..,?*,...;#@+...................................
..............:S@+,,:...+*.....;@S,...................................
.............,%@@#@#SS%%?*+;;*?@@+....................................
..............%@@@#@@@##%@@@@#%S@:....................................
.............,@@S+??*?%%%SSS###@@:....................................
.............+S*+,?,;+.....,,,;%@:....................................
............,S%?+:*.;:.........,#?,...................................
............,S%,,...............:@%,..................................
.............%%..................;@%,.................................
.............?#,..................?@+.................................
.............%@,..................,@?.................................
.............*#,...................S#.................................
.............?@,...................*#.................................
.............%@,...................*#.................................
.............%@,...................?#.................................
.............%@;..................,#?.................................
.............%@:.................,%@;.................................
............,@?.................:S@+..................................
............+@:................:#%,...................................
...........,#%................,#?.....................................
...........*@;...............,S#,.....................................
..........:@S,...............?@;.........,,...........................
.........,S@;...............:@*.....,:.;*;;*,.........................
.........%@*............,...S%,....,%,;#*+,;%,........................
........+@?............;%..*@,.....:#.+S,%*.#:........................
.......,@S,...........,S;.*@*.......**,+++,;*.........................
.......*@:.....,*....,+?,?@@,........;;....,..........................
......,#*......;%...:?%;S#%S,.........................................
......;@:......+*...:@@@%S@;..........................................
......?#.......;;...:S@@+,+??++:,,,...................................
......?#......,;*??%#:%@SSS*;;+??%%%%%%%%%%?+:....,+??;...............
......SS......+%+:+S?+%+:S*%#S%**+;;::,,,,,:+#%:,:S+;+S+..............
......#?.........?S%#S,.?*..,:+*??%SSS%%????+@@@S#;...:%..............
......#S.........,..+:.,*,.........,,,::;;*%@@#%S@;;?#@#,.............
......?@*,..................................,?@@#@@#%+S@;.............
......,?#S+:,................................,#@%#S,+:.S?.............
........,:*%%%?**,...........................;@S%@?.;S:%#,............
............,:+?#S%+,........................?@%?@;..;;+@:............
.................:+%S%?++::,.............,,;%@@?%@+.....%%............
....................,:;+?SSS%?**+**;;;+?%#@@@@@S@@@%,...,#?...........
..........................,,,:;+?S?????S?*;:+??SS%*SS,...:%?,.........
...........................::;*+...................,%S,....*%;,.......
..........................,*S?:S*,...................*#;,...*@;.......
............................;?%++:....................:%S?,.?@:.......
............................??*.........................:*S++@;.......
...........................;%%,...........................:?S@;.......
..........................,??;..............................,:........
..........................*+%,........................................
.........................+*?;.........................................
........................:*+?..........................................
.......................:*;?,..........................................
......................:**?,...........................................
.................++..+??*.............................................
.................+#*?*?;..............................................
.................;?;*S:...............................................
.................,*++??,..............................................
....................,:;,..............................................

...........................:%SS%:.....................................
.........................,+#@#SSS:....................................
........................:S#SSSS#@+....................................
.......................:##%S?%*?@+....................................
.......................+#S*+*S?*S?....................................
.......................;+,.:,?@?S+....................................
.......................,S;;?;:*@%,....................................
........................+%;:.:;?;.....................................
.,;;::::::::::::,,...,,:,*S*++.:%**?+;;;;,,,,,::;;;;;:::::,::;++,.....
.:??++*++;;;;:++;++*%?;?*,%S:.,%%+*;,:*#*;;;;;;;,,,,::::;;++;+??,.....
....,::::;;;;;;:::,,?S;:;*SS,;S?+;*;.*#+,,,,,,;:::::;;;;;;::::,.......
............,,,,::;;+S?;**?%%?++;,,%;+#S*;;;:::,,,,,,,................
.....................,;+%..........,;?;;..............................
.......................,?...........,?................................
........................+;....;:....:+................................
........................,*;....,....;;.,,,,,,.........................
.........................,?,........*:.+;;++;,........................
..........................;%:,..,,,;S;.:,,,,:,........................
..........................;#S%%?????%#:...............................
.........................;%+++*+::,.:%#:..............................
....................,,::+#*:;,,,..:;:;??:.............................
............,,::;;+;;;;+;:+:,.....;**++;+,............................
..........,;+;****+++++;+?;;*,::;+:,..,:;;............................
..........*+..,;++++**?**:.;S+;;**+:....+,............................
..........:?:...,:,,;;+*S%+SS....:,,...;;.............................
...........,*+;;::::,,;#S;:+**;,.....,:;..............................
.............,::::;;;++;;::;;+??+;::;;:...............................
...............................,:::,,.................................
,:,.............................,;+;..................................
,;+?*+:........................;%?%%%,................................
...+?+*+:,....................;#@?*?%+................................
....:+;;;+;:,................,S##%,**?;......................+?:......
......,;++;:;+;:,............:#*;:,:;%+......................,*;......
.........,+*+:,:;+;:.........,%*+:,+;*+.......................++......
.........+?;,;+;,,:;*+:.......;+:;;::*:.......................++......
.........+*,...,;**;::;;;;:,,,,*+*+:*,........................++......
.........*;.......,;*+:,+#*+;?+S*;;;+?+;:,....................+;......
........,?:..........:+**S*;;*+?*,..*%,:*;+;:.................*:......
.........?:............,%@::;;+:+?*??,..+,.,+?,..............,*,......
.........*:.............:??;.:,;.,,,....:,,+*;+;;:,..........;*.......
.........++...............,?,..,........++*%*;;:::;*;:,......*:.......
.........:*................:+::,,..,:,:;+.,..,:;+;::::;;:,..+%:.......
.........,?,................+;:::...,:,+:........,:++;::;+;::;,.......
.........,**................,?........,*:..:;++*;,..,:+*+;;;+;::::,,..
.........,;;.................?:......,+?,..:::;;:,......,,:;+*;?%%?+..
.............................%%*++++*?%S:....................,,,,,....
...........................,?%??%SSS%*+;+:............................
...........................*;:::,,,...,:*%;;;;++;:....................
....................,,:;:;;*:;+:,....,;??;**+;:,,;*...................
...................:;:+;;;;+*+++,.,::;**+;,.......*,..................
..................:;....:;;;+**+;++;;:,,,;;+:..,:;,...................
..................,;,...,:,...,:+*;;;;*+;:::::+;:.....................
...................,::::,:::...,:,,..+#?;;;;::;;+.....................
......................,,::;:;;+++++***?+;;;;;+;++.....................
...............................,,,,,,.................................

......................................................................
......................................................................
......................................................................
......................................................................
.......,;*:,..........................................................
.......+@S??+.........................................................
.......;%*;+++........................................................
........,++,,%,.......................................................
..........+%,:*:......................................................
...........+?.,*+,....................................................
............;*,.++:...................................................
.............:+:.,+;..................................................
...............;+:,;*:::,.............................................
................,+,:*,::;+;:,.........................................
.................,*:?,:,..,:+;:,......................................
..................,+?+;+++*+;;++;;,...................................
...................,;%;...,%*;;+;:**;,................................
.....................,?+.:?S?*+,:***%;................................
.......................+S@S;;*?%;;?%?+;:,.............................
..........,;+*?%%??+;;;;*+::::;*?%:,+?**?:,:;::,,.....................
...........,..,:*#%,............,;?.,%++%??**+;+?%+,..................
...............:,+S+..............%?:+?;??,.:+*,:S#%,.................
...............::,%%:.............:S*:?*:*,..,,:*%#S%,................
...............,::?%;......,;,.....,+;*:.+:.,*??##@S@%,...............
...............,;,+%+.......:;:,.....+%..:++%S#*%S##@@+...............
............;:....*%;.........,,.....:*..,??SS#S##%?#S,...............
............*,...:##;:::,,........:+*%:...*,?#*S@%*?+,................
...........,+.,+*?*+;+*??*++;;:,.;#@*%....?,+*+*%*:...................
..........:+;;;:,.........,,,:;;;?@@;*,..,?.,,.,;++,..................
.....,,::+*;,.....................:?%?:,,*?,.....,*+..................
.....::::,..........................,*?;;,,*;.....:?:.................
......................................:*;..,+;.....**.................
.......................................,;*:..;;....:?,................
.........................................,;+,,++:..,?:................
...........................................,+;,,;+,+?:................
.............................................+;,.:++*+................
..............................................:+;,,*+.................
................................................:++,;;,...............
..................................................;+;:+;:.............
....................................................++;:+;:...........
.....................................................*+.,?%,..........
.....................................................,+???%+..........
.......................................................,++*;..........
......................................................................
......................................................................

..............................,;,.....................................
.........................,...,SS#+....:,,.............................
.....................,:;*S%*,+S%S%,.;%@SS%%+..........................
..................,*%#S%?SS;*@%???:.,?#;:::,..........................
..................:?+:,..;:.*#+,:;%%,.,...............................
............................%@,..;;S,.................................
...........................;@S?..*#+..................................
..........................,#?,S;..%*..................................
..........................%%,.?#;.,S;.................................
.........................*%..+?;#;.:S;................................
........................;#:.+S,.;@;.;S:...............................
....................,..:#;.:S:...*@:.+#:..............................
......................,S+.,%:.....%S,.;S,.............................
......................%*..*?....+SSS?..+%,.......,....................
.....................*%..,S,..:?@@#%#+..??............................
....................:#,..;%..;%#@@@@+S*?,S+...........................
....................;#...+*:SSS@@@#@#S@;.;#,..........................
....................;#,..,%#%#@@@S@#*%S;..#+..........................
.....................S?...+@##??%*@SSS??..*S,.........................
.....................+@,..+%+:...,#%S;SS,.,#;.........................
.....................,#+..+*.:**;,?S%*%@:..?%.........................
......................+%..+#?%%*:.,,%S?#+..:#:........................
......................,#:.,%#+::...,%*%??...%+........................
.......................?*..+@#*:,.:?*:;S#;..*?........................
.......................:#,,#S%@*;**:;SS:*@+.%%........................
........................%+%@:.*%*;.+##?..+@*##,.......................
.......................,#@#:.,+#+*?@#?S;..*#@#,.......................
........................*#+::,#@@@@*,*%+...,;%........................
.........................;@#;.:*?*:..+;,....*?........................
.........................+@;.....,,..,;....,S:........................
........................,#;......*+........+S.........................
........................,@:......:?;.......S;.........................
.........................*?.......,+;.....;#,.........................
.........................,#:..............?#,.........................
..........................?*.............,#*..........................
..........................:S,............:@:..........................
...........................S%,...........*@:..........................
...........................?@#S%%%%****?%#@+..........................
...........................?@#S##SS#%##SSS#@;.........................
..........................*#:,,,,::::*#;:;:*@;........................
.........................:#:.........?S,....?@:.......................
.........................*%..........,......,S?.......................
............:;...........S:..................*#.......................
...........:S#?,........+#:..................*@,......................
...........:+#+.......,*#%S*,.................*?......................
.............S?......+S*,..,..................,%;.....................
.............?#....:%%:...........*;...........,S:....................
............,*@*.,*S+............:*@+...........+%....................
............:%#*:SS:..........,;*?::S*...........%*...................
..............;*#+........:;+*%*:...,%%:.........,S:..................
.............:S%,....:....;S#?,.......*#*.........?#,.................
............+@*.....:#***%S+,..........:?%+,......,@?.................
...........*S;.......::*#%:..............:*?+,.....+@*................
.........;S%,........,*%;..................,+%:.....+#?,..............
........*#+........,*%+......................,?*.....:%S:.............
.......:@+........?@?,.........................*?,.....:%?,...........
.......:@;........:@:...........................;%:....,,+%+..........
........%*.........??............................:%;...;S.,??:........
........;S.........+@,............................,?+::%?,..;S;.......
.........?,....%*,.*%...............................*%?#*?;..:%,......
.........*:....:+**#;......::,*,;*++,+,..............:#S:,...,%;......
.........;+......+#?......,%,,S:,#+#::%,..............:?S+,;*#@*......
.........:?.....;???......:S,,S:,S;%;,%,................;%S@#*;%:.....
..........?+....%:+S.......;+,:,,:,,.;:...................,;?+,:?+,...
..........,S;.....??........................................,%,.,*S:..
...........;#+*++?S,.........................................;?%SS*,..
...........,S@SS#@:...........................................;*+,....
.............S???S%...................................................
............:?...+S...................................................
...........:%:...,S+..................................................
........,:*?:...,,*#..................................................
......,+?*;.:+***++:..................................................
......%@*:+**;,.......................................................
......*??*;,..........................................................
..............,.......................................................

....................................................,::...............
.................................................,+?##%S+;,...........
................................................+#@@@@@@@%%,..........
.............................................,;+#@#%S@@##@%,..........
...........................................:*S@#@S%@@@S@@%,...........
..........................................;S#@SS??%#@@?#%%%...........
.........................................,*@#S?+S#S@@@##SS:...........
.........................................:*;,,,:*S@@@##@@;............
;,.......................................?;.....:##@#@S@SS............
S?,..............................,......,%%.;+*:*###*+%S%*............
*%?:..,..................................*%:+++:,+?S*;##S,............
.;*S?%?..................................%%+:;;,..+*%+#%:.............
..;%*?:.::,..............................,%*;,....+S#+:...............
..,*?*+*#@S?*;,...........................?%+:,:*:.+#.................
..%@#SSS%%%*:+??*;:,....................,,;?***+:,:*#+,...............
..*#S%??*+;....,;**??*?SSSSS%%%?***?%%%%%%SS,..,:+%*?**+,.............
..,S@#SS%?;..........,::;;+*??????%SSSSS%?@@%**#@S+;;,,+%:............
....;SSS%%*;:;++**++;;:,,..............,,,::;:;:+##+....;%............
......:;;;++%?*;:;;++*??%%?***+;;:,..............,%@%:...%,...........
...........;S%S:.........,,,:;;+*##S?%?*****?+*??*?@@S,..%:...........
...........++*S%;................,;:%%:::::::::,:,:*%?,.,%,...........
..............:?#%;...............,%?...;:....,....,.,*:**............
................:;,...............?%....;+....,,;,,?...:S,............
..................................+S,...,*....,;?;.+;..?+.............
..................................,@*....*,....*;*.,?.;?..............
...................................?S....,,....;+*,.:,%:..............
...................................;#,.........,?;+..**...............
...................................,#;..........+:*,:S,...............
....................................?@*,,.......,:::%%................
.......................:,..........:%@@SS??**+;;;;;?@+................
.....................,;%?:.......:#@?+*?%%%##%S?#%##@?................
.....................:%#%:.......%#:.....,:;+****%+;*@;...............
.......................S%.......*S,..............?,;,+%...............
.......................*S,.....*#,...............;;+;.S:..............
.......................*S,...,?@;................,*,:.**..............
.....................,*%S%,:???S+.........,++;....,,..+S..............
......................:??;?%;..,;:.........:??;.......:#;.............
.......................,*S+....,:*+,...+,...,*:....,*..+S,............
......................;%%:.....,+%+,...+S:...,......*:..?;............
....................,?#*.........,,...;S?S;..........,..:*............
..................,*S*,..............*#+.:%+............,?............
.................;S?:.......,::::,,;S%,...,%%,...........%,...........
...............,%S:........,++:::+%?:......,%#+..........*;...........
..............:S*,............,+%?:..........+#?.........??...........
.............*%;............,*%?:.............:SS,.......*#,..........
...........,%?,...........,?S*,................,?#:......;@;..........
..........,S+............*#%:....................?#:.....;@%..........
..........;@;..........,S@+.......................*@:....,SS+.........
..........:@?.........:##:.........................*@:....+*?+........
..........*##........,@%,...........................?#,...,?,+*.......
..........??@+.......?*..............................%+....+:,?*......
..........?;+S,.....+%...............................;S....,,,?+*.....
..........%,.%?...,%#;..........,,,..:::,.............%*.....,?.%:....
.........:*.,+;..,?%?:........,*,*;,?;:+;+............,S?,...:+++*....
.........?;......%***,........+?.;*,S:,:,%,............,?S?,.+,;;?....
.........*,....:%S.?;.........,*::+,:;;:;;...............;S#*,:+S%....
.........?:....;?,.%,...........,..........................;%#@##%....
.........:?,.....,??.........................................+%,,?:...
..........;%%%%%??;...........................................++.,?;..
...........*%*?%S,............................................,%:.,**,
..........,?:..,%..............................................;??+?S:
.........:?;....?;..............................................?S?;,.
......,:+*,....,?+...............................................,....
.,:+++++::;+*+**+.....................................................
.;@:,:;+**;:,,,.......................................................
.*%*++:,..............................................................
..,,..................................................................

.........................:;::.........................................
.....................,;;S#S##S?:......................................
...................*%SS@@@##%%#S,.....................................
.................,?%S?%#@S#S%#@#......................................
................,?;.:*S#?%S%*@S+......................................
................*%+::S#%%S##?%S.......................................
................+S%:,S*%%?%#?S%.......................................
...............:?+;..,?S??#S%#+.......................................
...............:*?::..?%:*##%;........................................
.................*%,:??,..,#:.........................................
.................,??S+..,,:#S+,.......................................
....................,**,+*S??%%*:.....................................
.....................+@?+%#+;,:;*?*:..................................
....................**@+,#;;*%:.;?##+.................................
...................,%.S**#,;@:.,;;+?S+................................
....................%;;#S;.;@;.....,+@*...............................
....................:%*,,...;%*,.;%S###,..............................
....................,%:.....,:;?%@#?;,*#;.............................
....................;%.....,+*,.*S#;...;#?,...........................
.....................+*.....::,;+.:%*,..,?%:..........................
......................**.......**,,%S%;...+S:.........................
......................,S,....,;*;+*@:;#?,.;*S.........................
.......................?;...,+;+:+?#,,?@:..;S.........................
.......................;S;:,..,:+:*@;.;@*..+S.........................
.......................;@##S%S%S###@%,.?#,.+%.........................
.............:;........?%++++***+*%;?%:,#*.:?.........................
............;SS+......:#,....::;:,*..:?+*@,,S,........................
............,;%:......;S.....,,;:.,..,,?*@+.??........................
.............,%;.....:#%.............;;,S@;.,S*.......................
..............?+..,;?%S*...........,:;:.+S+,;+#:......................
.............:%%:*S?;,+:............::+;;S@?S%@+......................
.............,%SS*:...,:..:,...........:?S%SS#S,......................
............,+*+,.........;%+...........,:?,*+,.......................
..........,+?;....,::,,::,,%%?;........:+;%+..........................
........,+?;,....,;::++***?:.:?*.........,:%;.........................
.......:%+........:++*%#%;,....+%:.........,%,........................
......:%,.........,;??+,........;S+.........;?........................
......?S.........;?+:,...........,%*.........?;.......................
.....,#?*,.....;?+,................*?,.......:%,......................
.....:@::,..,?S#:...................*S,.......;%,.....................
.....,#:....,*##.....................?S,......,@#:....................
......**....:+%@,....................,%%,.....*+@@+...................
......:%....,;*@,......................*?:;+;,:.;%@S*+:,..............
.......?;.....,S,............,.,........;S+,:,....;;;+?%+,............
.......,S,....;S.......::;+:?;*;+,.......,?*,..........,;?;...........
........S;..:*#S.......?,:*,%,?;*:.........+%:...,:......,?*,.........
........+S;:;;??.......;;,;,;::,;,..........:***++,........+?;........
.........*@##S#;........,.....................:+%?+:........,**.......
.........,S??*S,.................................:+?S*:,....:?@%,.....
........,*:...*;....................................;SS%%**%@@#@*,....
...,::;+*:.....?:......................................,:;*#@%:,+?+,..
.:%SS?**;+++;;:*;..........................................:%.....%#,.
.:+*+;::::::::;:...........................................+*...;??;..
.........................................................:?%:,,?%:....
........................................................,%%S%?*+......
.........................................................,,,,.........

......................................................................
.................................................,,,,.................
...............................................*%%S#%%:...............
..........................................:*%%S@@@#@#@?...............
.........................................*###@###@##@@*...............
........................................:#%?*%S%??*S@S,...............
.......................................,%*;,.:SS@###S,................
.......................................,?%S:.?SSS@##;,:,..............
.......................................*S?:..;#@@@#S?**?*;,...........
...,,,,,...............................,%?,..?@##+,+#%S%:+?;..........
...*%*?**::,,,,,::,,,,,,.............,,,*%;+*+??*...,:;*S*,*?,........
...:%;+*;S*?******?****?%*+++++*+*****+*##:,,:+;@?+,....,%+.;%:.......
....,?;%S?****+;::,,,,,:::::::+#?+??,...%#;..;*S%?S??*+;;:S;.:?;......
......,::,,,,,:;++**********+;:%#,;:....,%S%%%S?:+++,:@@*+?S*:,?*.....
........................,,,:;;+*@?+:.....,:++:,....,.*@%,...:;..S+....
................................:;+#?..............:*%%?%???*+*?%;....
...................................:#*.........,;.;%:.....,,,,,,......
....................................+@+,....,:;*::#;..................
.....................................#*,....,:;,.S?...................
.....................................%*....,?*.,:#,...................
.....................................?%...:?%:;*??....................
....................................,#@S??S?+???SS....................
........................,;?:.......,#S*?*?SSS%%SS#S,..................
........................;S%%,......?@:;;+.......,,#?..................
.........................*S,......;#?,*;+......,?,%@:.................
........................,%%.....:%@;;,:,.......+;+:%%.................
.......................:??%,..;*??;............:+:.:@;................
.......................,*?%+;?*:.......:?,.....:,...*%................
.........................;+?*,..........?S,.........,S,...............
.......................,+%*,.......,,,;?*+%;.........**...............
.....................:??+,.....:?*+*%%*:..:%+........,S,..............
...................,**;......,++*%S%*,.....,%?,.......**..............
..................,%+......+++*?%?+,........,?%,......,S,.............
..................??.......,+%%;,.............+S:......S+.............
.................,S:......+%?:.................;#+....,?S.............
.................;%......;#:....................;@;...:S@+,...........
.................?+....:*S?......................?#:...%@%S:..........
.................%:...;*,%:.......................+S,..%@.;S;.........
................,S,.....:S.........................*?.,%@,.,?*........
................,#,.....**......,;;++.+*.:;.........?%,,;,%?,**.......
.................S:...,+#;......;;,++:?%+.%,........,%S+,:S;,.+?,.....
.................*S,,:*?*.......,+;+;;,,;:;...........;%S*S....*%,....
.................:@####?.........,......................+##,....*?....
................,*%*?#S,.................................,*S+;++%?....
.............,:+*;...?:....................................:+%@##S....
.........,;+**;:,::::+?......................................,%,,%:...
.........,???+++++++++;.....................................:*+.,;%,..
...........................................................:%S?*+;,...
.............................................................,,,......

2. Remain in Archer Pose with the right leg in front and chant the mantra Sa-Ta-Na-Ma once with each variation as in Exercise 1.

A. Repeat as in Exercise IA (2A).

......................................................................
..................................,,,,,,..............................
......,:,............,::++*****??%?++++**+:...........................
...:?SS#S;,.......,;*%*?:,,,,,;S##,......,;+;.........................
...?@###@#S?;,..,+*;,,;;,......%S%.........,++,.......................
...,###S%S?##*+++:............,S#+..........;;*,......................
...:###%*S%@##%,,:;;:...;::;;,*#S,..........,,:*,.....................
...,%##%*S#%SSS;;:,,?;;+**+;+++;*?+;,........,.;?,....................
....,%*+*:++,+%,...,S;;;+**:,....;+???*;........+?....................
......;%%;+?*@*.,+%S#*+++,.....:++:,.,:**;.......*:...................
........:;;**;S?SSS:?+,,....,+**:.......,;*,...:,,?;..................
..............+@;.*%+...+,:++;,...........:*,.,+..,**;,...............
...............*;.*#,,..:;+,...............,*,,;..,;,;*:..............
...............;+.;*,:..+%,.................,?;*..:;..,?*,............
...............+;.;;...:;#:..................,*%,.::...;??*:..........
...............*;.*;+,.++S*.....:;;++*;;,......:++*,...,,*?*+.........
...............%*+?%:..,?%;.....;+;+**;+,........:?+,....,;:?+........
...............%:,%S...,%?.......,,....,...........:+;,.....,+?,......
...............;*.%%*++%#:...........................;++;:....*S:.....
...............,?.?:#S?#?..............................,:;+***?SS,....
.............,;??.?*+::*;.................................,;%S*:*+....
.............:%#*.%:...:*...................................;+...;*:..
...........;;;?#::S++;+*:...............................,:+*;.,:;;*:..
.........,%@@S?++S;,....................................:%%???+;:,....
..........;+?**++:.........................................,,,........

B. Place the hands on either side of the right foot (2B) and bend the knee on each syllable. The back leg rests on the ball of the foot.

......................................,:;,............................
....................................;+%@@#:...........................
...................................?*,?#%;............................
................................,:+?,%+,..............................
..............................:**+%;+@?...............................
.............................;?:??#,+%:...............................
............................+*.*+:S.;*................................
...........................+?.:%.:%.:%................................
..........................;S,.?;+*?,,S,...............................
..........................%:.:%+@@??:S,...............................
.........................;?.:?@@SS+,,@#,..............................
........................,%,%@@#@SS;.,#@?..............................
........................?+?#%%#S@#*..S@*..............................
.......................;%:%:::?#S?%..*%...............................
.......................;%;#??+*%%%S,.:S...............................
.......................,S?%+;,,;#@@:.,%,..............................
........................;@S*:,.;?##+..?+..............................
.........................*?S?:;*:*#S.;#S,.............................
..........................%++*S:+@@@%#S@*.............................
..........................:S+S%S#?S@SS?%S.............................
...........................S@@S*:.+*+,;*#:............................
.........................,%?::...,**+*,,S,............................
........................;S+........:;;,;%.............................
.......................:S,...,:;,...+:+S+.............................
.......................,#*...;;,....?:%S,.............................
........................*@+.........,?#:..............................
........................,#S........,,%%...............................
.........................?S........+*#:...............................
.........................+#,.......,SS,...............................
.........................+@#SS%%%%%S@@:...............................
.........................+@@#@@#S#@###:...............................
.........................*#?**;::,,,,;?,..............................
.........................%?+++:,......:%;.............................
..............;,........,S;::..........:?;............................
.............+S%,.......*S..............:?;...........................
.............:SS......,*%;.............,;+%:..........................
..............+S...:*%%S*;..::..........:;??..........................
.............,*#;:?@#*+:....,**.........,+*%,.........................
.............:?SS#?:::,.......+%,.........;#*.........................
..............*SS?*++,.......,*SS:.........+#:........................
............:??:...........,*%+,;#+.........*%........................
...........+%:...........;*%+,...:S?,........?*.......................
..........*%,........,:+**;,......,+%;........+*,.....................
........:%?,......:+**+:,...........:?*,.......:?:....................
.......+?:.,,:;;*S?;,.................;?:.......;S;...................
......:%...:;:,+@+.....................:%+.......:?+..................
......:%.......S?.......................,%+........**:................
.......%:......%+........................,?;.......:*%+,..............
.......;?......%;.........................,?:......:+?S%,.............
........*+.....;?..........................,%:.......,;S#:............
........,%:.....%;..........................,?;........,%%............
.........:S,....:%:..........................,**:........?*,..........
..........*%.....**............................:*+,.......+?;.........
..........,S:..,,%*,.............................;**,......,*+........
...........:??%SS@+.........,,,.,::,...............;?+.......?:.......
............,S##@@,........;+:*+?:;;;...............,*?:...,+#;.......
.............+#+;#?........;;:*;?:::*.................:?*?%#@@#:......
............,%+..;#:........:,,..,,:,...................::%@@#S%:,....
.......,:;+++;...:@*.....................................,;%:..,;?,...
.....;?#%*+;:;+++*+,...................................:+*;...::;?;...
.....+**;;;:,,.......................................*?S*:,:+*;::,....
.....................................................:;+??*+:.........

C. Stretch the arms up and back over the head with the palms facing up (2C) and bend the knee 4 times.

......................................................................
.....................................,+?;.............................
..............................,,:*;,.+S%@;...::,,.....................
..........................,+??%?%SS;*%%??*.,?##%%%*...................
..........................;?;:,,,?,,#S+++%,,,%;,,:,...................
...................................:@;...*S;..........................
..................................,%@*..**?,..........................
..................................?S:S,.:#:...........................
.................................?S,.?%..*?...........................
................................*%,.;*%?..%;..........................
...............................+S,.;?,,#+.:S:.........................
..............................+S,.;?,..;@:.+S,........................
.............................;%,.;%,....?S..*?........................
............................;S,.:%,...,**#+..%;.......................
...........................;S,..?;..,;S@#?#,.,S,......................
..........................,#:..:%..:?#@@##*?,,*?......................
..........................:S,..+*:%SS@@@#@?#S*,#:.....................
..........................,#,..,%#%#@@#S@#?#%..%?.....................
...........................#+...?@#S?%%S#SS?S,.+#.....................
...........................?S...?++...,?%S*?S:.,#:....................
...........................:#,.,%,.;+;.?SS+?#;..S*....................
...........................,#;.:S%%?*;.,;%S*#;..+%....................
............................?*..+#*::,..,%?%%;..,S,...................
............................+%..+#S*:..:*?:;S?..,S:...................
............................,S.:@*?#*;**,*?%+#*.,S:...................
............................,S*#?..***,,+##+.;#++@:...................
............................:@@+..:%%++S@%%*..*#@@:...................
............................,+S;*.+@@S#%,;*?...;+S,...................
..............................S@+..:**;..:+,....;?....................
.............................+#;......,..,;....,S:....................
.............................S+......+;........*?.....................
.............................S+......,*:......:#,.....................
.............................;%.......,+;.....%*......................
.............................,#,.............:@;......................
..............................%;.............*S.......................
..............................+%............,#+.......................
..............................;@?;::,,.....,*@:.......................
..............................:@######S?%**%@@:.......................
.............................:#%****?%S%%%%%###,......................
............................,#+.......,,?%,,:,S%......................
............................??..........?+....:@+.....................
...............++,.........,#,.................?S.....................
..............+S#+.........??..................;#,....................
..............,;#,.......:?#S%:................+@:....................
...............,#:.....:?%;,,,,.................*?....................
................#;...,?%+...........;,..........,%:...................
..............,?S%,,*S*,............?S,..........;?...................
...............;%;+S?,...........,+*+%?...........%;..................
................;S%;.......,,,:+?*;,..?%,.........:%..................
..............,?S;....,;...,*SS*:......*S:.........%;.................
.............;#?,.....;S**?%?;,.........+S+........+S,................
...........:?%;........,;%S;.............,*?+......,#*................
..........*#+.........:*?+.................,**:.....*@;...............
.........*#:.......:+??;.....................:?;.....*@;..............
.........S+........;@?........................,**.....;#*.............
.........?*.........%+..........................**.....,*?:...........
.........:S,........+S...........................**.....,;%;..........
.........,%....,*:..?%............................+*...:S.,??,........
.........,?,...,??;:#:.............................+?;;%?,..*%,.......
..........*:......?#*........,,;;,;;;;,;,...........;?S#**:..+?.......
..........*:.....;?S........,*:;+*+%,+%,?,...........:#*:,...:S,......
..........:?....;%,S,.......,?.;?;;S:**.%:............:?%::;%S#,...,..
...........S*...,.:S,........;;;;:,::,.;;..............,+?#@?;%:......
...........:#++;:+%;..........,...........................,++.,?+.....
...........,S@S#%@:.........................................%:.,*?,...
............:S???#+.........................................:*?%S?,...
............++...?+..........................................;+;,.....
..........,+*....*%,..................................................
.......,;*?;....,:@:..................................................
.....,*%;:,:+******,..................................................
.....*@?++*+:,........................................................
.....,;+::............................................................
......................................................................

D. With every bend of the knee clap the hands over the head, arms straight (2D).

Repeat 2A-2D continuously for 5 minutes.

3 Repeat 1A-1D with the left leg forward for 3 minutes.

4. Repeat 2A-2D with the left leg forward for 3 minutes.

Page 48

.............................................,;;;:,...................
...........................................,?###@SS,..................
.......................................:*SS#@@#@@#@;..................
......................................*###@##S##@@@;..................
.....................................,#%%*%S%%??#@?...................
.....................................?*;,.:SS#@#@S....................
.....................................?%#;.+S#S@@#+::,.................
....................................;S%;,.,%@@@##%??%*+,..............
....................................,?S;..:@##*,;#S#%:;?+,............
.....................................:S+;+*??%:..,:;+%?,+%:...........
.:???*+::,,,::;;;;;;:::,,,,,,:::;++**?#?:,.+:?#?:,....??.:%;..........
.:%;?*;%****++++++++;??**???S#+%%*,,.:#S,..+*#*%??*++;;%*.,?*,........
..:%+%%???**+;;;;::::::::,,.:#+;*;....+SS?%S#+:+:.,S@*+*%?+.;%,.......
....:;;:,,,,::;;;;++++++*?***#@::......,;*+:,.....;@S:,,.,:,,%%.......
...........................,,;???S;..............+#%*??????*??;.......
.................................*@+..........;.+%:.....,,,,..........
..................................*@:,.....:;*;,#;....................
...................................SS:.....:;:.?%.....................
...................................+S.....;%,.,S;.....................
...................................:#,...+S+,*+S:.....................
...................................:@S*;%S*:%*%@*.....................
.........................:........:##S%S##S#SSSS#?....................
.......................+?%;......,S@,*:;,,,,,..,;@;...................
.......................;%%;......;@%.%++......:*,#S,..................
........................?%......;#*?,+,.......+:*:S?..................
.......................,S?....:?@%.,,.........:+:.:@:.................
......................:%?S+.:*?:,.....,*,.....:,...?%.................
.......................;??+*?:.........*%,.........,S;................
........................,*%;..........;%%%;.........;%................
......................,*%+,....:::;+?%*:.:%*.........?+...............
....................,*%+,....,;?%?*S?:.....*S:.......,S,..............
...................;%+.....,,;++?#?:........+S+.......?*..............
..................:S:.....,**?S%+,...........:%%,.....:#,.............
..................?*.......:??:................*S:....,S*.............
..................S:.....,%%;...................+@:...;##*,...........
.................:%.....,*S......................?#:...S#?S;..........
.................+%....+?%?.......................+S,..%#.:?*,........
.................+%...:*,*+........................;S,.?@:..+%:.......
.................+%......%:.........................;#;,:.%S;:%+......
.................+%.....:S,..........................;S%;.%+,.,?*.....
.................,#:...;?%............................,+SSS*....*?,...
..................*S:,;*%:......,;,+..;;.;:.............,+#S,....%+...
..................:@@#@@*.......?:,S.:?%:,?...............,*%*?%%#*...
..................+S**SS,.......+;,*,+:;+:+.................,;%#%%S...
...............:;**,..++.........,.......,....................,?..**..
...........,;;*+;:,:::;S,...................................,;%+,:+?,.
...........+??*++*+;;+;;,...................................,??**+:...
............,,,,,.....................................................

......................................................................
......................................................................
......................................................................
......................................................................
.......,;*:,..........................................................
.......+@S??+.........................................................
.......;%*;+++........................................................
........,++,,%,.......................................................
..........+%,:*:......................................................
...........+?.,*+,....................................................
............;*,.++:...................................................
.............:+:.,+;..................................................
...............;+:,;*:::,.............................................
................,+,:*,::;+;:,.........................................
.................,*:?,:,..,:+;:,......................................
..................,+?+;+++*+;;++;;,...................................
...................,;%;...,%*;;+;:**;,................................
.....................,?+.:?S?*+,:***%;................................
.......................+S@S;;*?%;;?%?+;:,.............................
..........,;+*?%%??+;;;;*+::::;*?%:,+?**?:,:;::,,.....................
...........,..,:*#%,............,;?.,%++%??**+;+?%+,..................
...............:,+S+..............%?:+?;??,.:+*,:S#%,.................
...............::,%%:.............:S*:?*:*,..,,:*%#S%,................
...............,::?%;......,;,.....,+;*:.+:.,*??##@S@%,...............
...............,;,+%+.......:;:,.....+%..:++%S#*%S##@@+...............
............;:....*%;.........,,.....:*..,??SS#S##%?#S,...............
............*,...:##;:::,,........:+*%:...*,?#*S@%*?+,................
...........,+.,+*?*+;+*??*++;;:,.;#@*%....?,+*+*%*:...................
..........:+;;;:,.........,,,:;;;?@@;*,..,?.,,.,;++,..................
.....,,::+*;,.....................:?%?:,,*?,.....,*+..................
.....::::,..........................,*?;;,,*;.....:?:.................
......................................:*;..,+;.....**.................
.......................................,;*:..;;....:?,................
.........................................,;+,,++:..,?:................
...........................................,+;,,;+,+?:................
.............................................+;,.:++*+................
..............................................:+;,,*+.................
................................................:++,;;,...............
..................................................;+;:+;:.............
....................................................++;:+;:...........
.....................................................*+.,?%,..........
.....................................................,+???%+..........
.......................................................,++*;..........
......................................................................
......................................................................

..............................,;,.....................................
.........................,...,SS#+....:,,.............................
.....................,:;*S%*,+S%S%,.;%@SS%%+..........................
..................,*%#S%?SS;*@%???:.,?#;:::,..........................
..................:?+:,..;:.*#+,:;%%,.,...............................
............................%@,..;;S,.................................
...........................;@S?..*#+..................................
..........................,#?,S;..%*..................................
..........................%%,.?#;.,S;.................................
.........................*%..+?;#;.:S;................................
........................;#:.+S,.;@;.;S:...............................
....................,..:#;.:S:...*@:.+#:..............................
......................,S+.,%:.....%S,.;S,.............................
......................%*..*?....+SSS?..+%,.......,....................
.....................*%..,S,..:?@@#%#+..??............................
....................:#,..;%..;%#@@@@+S*?,S+...........................
....................;#...+*:SSS@@@#@#S@;.;#,..........................
....................;#,..,%#%#@@@S@#*%S;..#+..........................
.....................S?...+@##??%*@SSS??..*S,.........................
.....................+@,..+%+:...,#%S;SS,.,#;.........................
.....................,#+..+*.:**;,?S%*%@:..?%.........................
......................+%..+#?%%*:.,,%S?#+..:#:........................
......................,#:.,%#+::...,%*%??...%+........................
.......................?*..+@#*:,.:?*:;S#;..*?........................
.......................:#,,#S%@*;**:;SS:*@+.%%........................
........................%+%@:.*%*;.+##?..+@*##,.......................
.......................,#@#:.,+#+*?@#?S;..*#@#,.......................
........................*#+::,#@@@@*,*%+...,;%........................
.........................;@#;.:*?*:..+;,....*?........................
.........................+@;.....,,..,;....,S:........................
........................,#;......*+........+S.........................
........................,@:......:?;.......S;.........................
.........................*?.......,+;.....;#,.........................
.........................,#:..............?#,.........................
..........................?*.............,#*..........................
..........................:S,............:@:..........................
...........................S%,...........*@:..........................
...........................?@#S%%%%****?%#@+..........................
...........................?@#S##SS#%##SSS#@;.........................
..........................*#:,,,,::::*#;:;:*@;........................
.........................:#:.........?S,....?@:.......................
.........................*%..........,......,S?.......................
............:;...........S:..................*#.......................
...........:S#?,........+#:..................*@,......................
...........:+#+.......,*#%S*,.................*?......................
.............S?......+S*,..,..................,%;.....................
.............?#....:%%:...........*;...........,S:....................
............,*@*.,*S+............:*@+...........+%....................
............:%#*:SS:..........,;*?::S*...........%*...................
..............;*#+........:;+*%*:...,%%:.........,S:..................
.............:S%,....:....;S#?,.......*#*.........?#,.................
............+@*.....:#***%S+,..........:?%+,......,@?.................
...........*S;.......::*#%:..............:*?+,.....+@*................
.........;S%,........,*%;..................,+%:.....+#?,..............
........*#+........,*%+......................,?*.....:%S:.............
.......:@+........?@?,.........................*?,.....:%?,...........
.......:@;........:@:...........................;%:....,,+%+..........
........%*.........??............................:%;...;S.,??:........
........;S.........+@,............................,?+::%?,..;S;.......
.........?,....%*,.*%...............................*%?#*?;..:%,......
.........*:....:+**#;......::,*,;*++,+,..............:#S:,...,%;......
.........;+......+#?......,%,,S:,#+#::%,..............:?S+,;*#@*......
.........:?.....;???......:S,,S:,S;%;,%,................;%S@#*;%:.....
..........?+....%:+S.......;+,:,,:,,.;:...................,;?+,:?+,...
..........,S;.....??........................................,%,.,*S:..
...........;#+*++?S,.........................................;?%SS*,..
...........,S@SS#@:...........................................;*+,....
.............S???S%...................................................
............:?...+S...................................................
...........:%:...,S+..................................................
........,:*?:...,,*#..................................................
......,+?*;.:+***++:..................................................
......%@*:+**;,.......................................................
......*??*;,..........................................................
..............,.......................................................

....................................................,::...............
.................................................,+?##%S+;,...........
................................................+#@@@@@@@%%,..........
.............................................,;+#@#%S@@##@%,..........
...........................................:*S@#@S%@@@S@@%,...........
..........................................;S#@SS??%#@@?#%%%...........
.........................................,*@#S?+S#S@@@##SS:...........
.........................................:*;,,,:*S@@@##@@;............
;,.......................................?;.....:##@#@S@SS............
S?,..............................,......,%%.;+*:*###*+%S%*............
*%?:..,..................................*%:+++:,+?S*;##S,............
.;*S?%?..................................%%+:;;,..+*%+#%:.............
..;%*?:.::,..............................,%*;,....+S#+:...............
..,*?*+*#@S?*;,...........................?%+:,:*:.+#.................
..%@#SSS%%%*:+??*;:,....................,,;?***+:,:*#+,...............
..*#S%??*+;....,;**??*?SSSSS%%%?***?%%%%%%SS,..,:+%*?**+,.............
..,S@#SS%?;..........,::;;+*??????%SSSSS%?@@%**#@S+;;,,+%:............
....;SSS%%*;:;++**++;;:,,..............,,,::;:;:+##+....;%............
......:;;;++%?*;:;;++*??%%?***+;;:,..............,%@%:...%,...........
...........;S%S:.........,,,:;;+*##S?%?*****?+*??*?@@S,..%:...........
...........++*S%;................,;:%%:::::::::,:,:*%?,.,%,...........
..............:?#%;...............,%?...;:....,....,.,*:**............
................:;,...............?%....;+....,,;,,?...:S,............
..................................+S,...,*....,;?;.+;..?+.............
..................................,@*....*,....*;*.,?.;?..............
...................................?S....,,....;+*,.:,%:..............
...................................;#,.........,?;+..**...............
...................................,#;..........+:*,:S,...............
....................................?@*,,.......,:::%%................
.......................:,..........:%@@SS??**+;;;;;?@+................
.....................,;%?:.......:#@?+*?%%%##%S?#%##@?................
.....................:%#%:.......%#:.....,:;+****%+;*@;...............
.......................S%.......*S,..............?,;,+%...............
.......................*S,.....*#,...............;;+;.S:..............
.......................*S,...,?@;................,*,:.**..............
.....................,*%S%,:???S+.........,++;....,,..+S..............
......................:??;?%;..,;:.........:??;.......:#;.............
.......................,*S+....,:*+,...+,...,*:....,*..+S,............
......................;%%:.....,+%+,...+S:...,......*:..?;............
....................,?#*.........,,...;S?S;..........,..:*............
..................,*S*,..............*#+.:%+............,?............
.................;S?:.......,::::,,;S%,...,%%,...........%,...........
...............,%S:........,++:::+%?:......,%#+..........*;...........
..............:S*,............,+%?:..........+#?.........??...........
.............*%;............,*%?:.............:SS,.......*#,..........
...........,%?,...........,?S*,................,?#:......;@;..........
..........,S+............*#%:....................?#:.....;@%..........
..........;@;..........,S@+.......................*@:....,SS+.........
..........:@?.........:##:.........................*@:....+*?+........
..........*##........,@%,...........................?#,...,?,+*.......
..........??@+.......?*..............................%+....+:,?*......
..........?;+S,.....+%...............................;S....,,,?+*.....
..........%,.%?...,%#;..........,,,..:::,.............%*.....,?.%:....
.........:*.,+;..,?%?:........,*,*;,?;:+;+............,S?,...:+++*....
.........?;......%***,........+?.;*,S:,:,%,............,?S?,.+,;;?....
.........*,....:%S.?;.........,*::+,:;;:;;...............;S#*,:+S%....
.........?:....;?,.%,...........,..........................;%#@##%....
.........:?,.....,??.........................................+%,,?:...
..........;%%%%%??;...........................................++.,?;..
...........*%*?%S,............................................,%:.,**,
..........,?:..,%..............................................;??+?S:
.........:?;....?;..............................................?S?;,.
......,:+*,....,?+...............................................,....
.,:+++++::;+*+**+.....................................................
.;@:,:;+**;:,,,.......................................................
.*%*++:,..............................................................
..,,..................................................................

.........................:;::.........................................
.....................,;;S#S##S?:......................................
...................*%SS@@@##%%#S,.....................................
.................,?%S?%#@S#S%#@#......................................
................,?;.:*S#?%S%*@S+......................................
................*%+::S#%%S##?%S.......................................
................+S%:,S*%%?%#?S%.......................................
...............:?+;..,?S??#S%#+.......................................
...............:*?::..?%:*##%;........................................
.................*%,:??,..,#:.........................................
.................,??S+..,,:#S+,.......................................
....................,**,+*S??%%*:.....................................
.....................+@?+%#+;,:;*?*:..................................
....................**@+,#;;*%:.;?##+.................................
...................,%.S**#,;@:.,;;+?S+................................
....................%;;#S;.;@;.....,+@*...............................
....................:%*,,...;%*,.;%S###,..............................
....................,%:.....,:;?%@#?;,*#;.............................
....................;%.....,+*,.*S#;...;#?,...........................
.....................+*.....::,;+.:%*,..,?%:..........................
......................**.......**,,%S%;...+S:.........................
......................,S,....,;*;+*@:;#?,.;*S.........................
.......................?;...,+;+:+?#,,?@:..;S.........................
.......................;S;:,..,:+:*@;.;@*..+S.........................
.......................;@##S%S%S###@%,.?#,.+%.........................
.............:;........?%++++***+*%;?%:,#*.:?.........................
............;SS+......:#,....::;:,*..:?+*@,,S,........................
............,;%:......;S.....,,;:.,..,,?*@+.??........................
.............,%;.....:#%.............;;,S@;.,S*.......................
..............?+..,;?%S*...........,:;:.+S+,;+#:......................
.............:%%:*S?;,+:............::+;;S@?S%@+......................
.............,%SS*:...,:..:,...........:?S%SS#S,......................
............,+*+,.........;%+...........,:?,*+,.......................
..........,+?;....,::,,::,,%%?;........:+;%+..........................
........,+?;,....,;::++***?:.:?*.........,:%;.........................
.......:%+........:++*%#%;,....+%:.........,%,........................
......:%,.........,;??+,........;S+.........;?........................
......?S.........;?+:,...........,%*.........?;.......................
.....,#?*,.....;?+,................*?,.......:%,......................
.....:@::,..,?S#:...................*S,.......;%,.....................
.....,#:....,*##.....................?S,......,@#:....................
......**....:+%@,....................,%%,.....*+@@+...................
......:%....,;*@,......................*?:;+;,:.;%@S*+:,..............
.......?;.....,S,............,.,........;S+,:,....;;;+?%+,............
.......,S,....;S.......::;+:?;*;+,.......,?*,..........,;?;...........
........S;..:*#S.......?,:*,%,?;*:.........+%:...,:......,?*,.........
........+S;:;;??.......;;,;,;::,;,..........:***++,........+?;........
.........*@##S#;........,.....................:+%?+:........,**.......
.........,S??*S,.................................:+?S*:,....:?@%,.....
........,*:...*;....................................;SS%%**%@@#@*,....
...,::;+*:.....?:......................................,:;*#@%:,+?+,..
.:%SS?**;+++;;:*;..........................................:%.....%#,.
.:+*+;::::::::;:...........................................+*...;??;..
.........................................................:?%:,,?%:....
........................................................,%%S%?*+......
.........................................................,,,,.........

......................................................................
.................................................,,,,.................
...............................................*%%S#%%:...............
..........................................:*%%S@@@#@#@?...............
.........................................*###@###@##@@*...............
........................................:#%?*%S%??*S@S,...............
.......................................,%*;,.:SS@###S,................
.......................................,?%S:.?SSS@##;,:,..............
.......................................*S?:..;#@@@#S?**?*;,...........
...,,,,,...............................,%?,..?@##+,+#%S%:+?;..........
...*%*?**::,,,,,::,,,,,,.............,,,*%;+*+??*...,:;*S*,*?,........
...:%;+*;S*?******?****?%*+++++*+*****+*##:,,:+;@?+,....,%+.;%:.......
....,?;%S?****+;::,,,,,:::::::+#?+??,...%#;..;*S%?S??*+;;:S;.:?;......
......,::,,,,,:;++**********+;:%#,;:....,%S%%%S?:+++,:@@*+?S*:,?*.....
........................,,,:;;+*@?+:.....,:++:,....,.*@%,...:;..S+....
................................:;+#?..............:*%%?%???*+*?%;....
...................................:#*.........,;.;%:.....,,,,,,......
....................................+@+,....,:;*::#;..................
.....................................#*,....,:;,.S?...................
.....................................%*....,?*.,:#,...................
.....................................?%...:?%:;*??....................
....................................,#@S??S?+???SS....................
........................,;?:.......,#S*?*?SSS%%SS#S,..................
........................;S%%,......?@:;;+.......,,#?..................
.........................*S,......;#?,*;+......,?,%@:.................
........................,%%.....:%@;;,:,.......+;+:%%.................
.......................:??%,..;*??;............:+:.:@;................
.......................,*?%+;?*:.......:?,.....:,...*%................
.........................;+?*,..........?S,.........,S,...............
.......................,+%*,.......,,,;?*+%;.........**...............
.....................:??+,.....:?*+*%%*:..:%+........,S,..............
...................,**;......,++*%S%*,.....,%?,.......**..............
..................,%+......+++*?%?+,........,?%,......,S,.............
..................??.......,+%%;,.............+S:......S+.............
.................,S:......+%?:.................;#+....,?S.............
.................;%......;#:....................;@;...:S@+,...........
.................?+....:*S?......................?#:...%@%S:..........
.................%:...;*,%:.......................+S,..%@.;S;.........
................,S,.....:S.........................*?.,%@,.,?*........
................,#,.....**......,;;++.+*.:;.........?%,,;,%?,**.......
.................S:...,+#;......;;,++:?%+.%,........,%S+,:S;,.+?,.....
.................*S,,:*?*.......,+;+;;,,;:;...........;%S*S....*%,....
.................:@####?.........,......................+##,....*?....
................,*%*?#S,.................................,*S+;++%?....
.............,:+*;...?:....................................:+%@##S....
.........,;+**;:,::::+?......................................,%,,%:...
.........,???+++++++++;.....................................:*+.,;%,..
...........................................................:%S?*+;,...
.............................................................,,,......

......................................................................
..................................,,,,,,..............................
......,:,............,::++*****??%?++++**+:...........................
...:?SS#S;,.......,;*%*?:,,,,,;S##,......,;+;.........................
...?@###@#S?;,..,+*;,,;;,......%S%.........,++,.......................
...,###S%S?##*+++:............,S#+..........;;*,......................
...:###%*S%@##%,,:;;:...;::;;,*#S,..........,,:*,.....................
...,%##%*S#%SSS;;:,,?;;+**+;+++;*?+;,........,.;?,....................
....,%*+*:++,+%,...,S;;;+**:,....;+???*;........+?....................
......;%%;+?*@*.,+%S#*+++,.....:++:,.,:**;.......*:...................
........:;;**;S?SSS:?+,,....,+**:.......,;*,...:,,?;..................
..............+@;.*%+...+,:++;,...........:*,.,+..,**;,...............
...............*;.*#,,..:;+,...............,*,,;..,;,;*:..............
...............;+.;*,:..+%,.................,?;*..:;..,?*,............
...............+;.;;...:;#:..................,*%,.::...;??*:..........
...............*;.*;+,.++S*.....:;;++*;;,......:++*,...,,*?*+.........
...............%*+?%:..,?%;.....;+;+**;+,........:?+,....,;:?+........
...............%:,%S...,%?.......,,....,...........:+;,.....,+?,......
...............;*.%%*++%#:...........................;++;:....*S:.....
...............,?.?:#S?#?..............................,:;+***?SS,....
.............,;??.?*+::*;.................................,;%S*:*+....
.............:%#*.%:...:*...................................;+...;*:..
...........;;;?#::S++;+*:...............................,:+*;.,:;;*:..
.........,%@@S?++S;,....................................:%%???+;:,....
..........;+?**++:.........................................,,,........

......................................,:;,............................
....................................;+%@@#:...........................
...................................?*,?#%;............................
................................,:+?,%+,..............................
..............................:**+%;+@?...............................
.............................;?:??#,+%:...............................
............................+*.*+:S.;*................................
...........................+?.:%.:%.:%................................
..........................;S,.?;+*?,,S,...............................
..........................%:.:%+@@??:S,...............................
.........................;?.:?@@SS+,,@#,..............................
........................,%,%@@#@SS;.,#@?..............................
........................?+?#%%#S@#*..S@*..............................
.......................;%:%:::?#S?%..*%...............................
.......................;%;#??+*%%%S,.:S...............................
.......................,S?%+;,,;#@@:.,%,..............................
........................;@S*:,.;?##+..?+..............................
.........................*?S?:;*:*#S.;#S,.............................
..........................%++*S:+@@@%#S@*.............................
..........................:S+S%S#?S@SS?%S.............................
...........................S@@S*:.+*+,;*#:............................
.........................,%?::...,**+*,,S,............................
........................;S+........:;;,;%.............................
.......................:S,...,:;,...+:+S+.............................
.......................,#*...;;,....?:%S,.............................
........................*@+.........,?#:..............................
........................,#S........,,%%...............................
.........................?S........+*#:...............................
.........................+#,.......,SS,...............................
.........................+@#SS%%%%%S@@:...............................
.........................+@@#@@#S#@###:...............................
.........................*#?**;::,,,,;?,..............................
.........................%?+++:,......:%;.............................
..............;,........,S;::..........:?;............................
.............+S%,.......*S..............:?;...........................
.............:SS......,*%;.............,;+%:..........................
..............+S...:*%%S*;..::..........:;??..........................
.............,*#;:?@#*+:....,**.........,+*%,.........................
.............:?SS#?:::,.......+%,.........;#*.........................
..............*SS?*++,.......,*SS:.........+#:........................
............:??:...........,*%+,;#+.........*%........................
...........+%:...........;*%+,...:S?,........?*.......................
..........*%,........,:+**;,......,+%;........+*,.....................
........:%?,......:+**+:,...........:?*,.......:?:....................
.......+?:.,,:;;*S?;,.................;?:.......;S;...................
......:%...:;:,+@+.....................:%+.......:?+..................
......:%.......S?.......................,%+........**:................
.......%:......%+........................,?;.......:*%+,..............
.......;?......%;.........................,?:......:+?S%,.............
........*+.....;?..........................,%:.......,;S#:............
........,%:.....%;..........................,?;........,%%............
.........:S,....:%:..........................,**:........?*,..........
..........*%.....**............................:*+,.......+?;.........
..........,S:..,,%*,.............................;**,......,*+........
...........:??%SS@+.........,,,.,::,...............;?+.......?:.......
............,S##@@,........;+:*+?:;;;...............,*?:...,+#;.......
.............+#+;#?........;;:*;?:::*.................:?*?%#@@#:......
............,%+..;#:........:,,..,,:,...................::%@@#S%:,....
.......,:;+++;...:@*.....................................,;%:..,;?,...
.....;?#%*+;:;+++*+,...................................:+*;...::;?;...
.....+**;;;:,,.......................................*?S*:,:+*;::,....
.....................................................:;+??*+:.........

......................................................................
.....................................,+?;.............................
..............................,,:*;,.+S%@;...::,,.....................
..........................,+??%?%SS;*%%??*.,?##%%%*...................
..........................;?;:,,,?,,#S+++%,,,%;,,:,...................
...................................:@;...*S;..........................
..................................,%@*..**?,..........................
..................................?S:S,.:#:...........................
.................................?S,.?%..*?...........................
................................*%,.;*%?..%;..........................
...............................+S,.;?,,#+.:S:.........................
..............................+S,.;?,..;@:.+S,........................
.............................;%,.;%,....?S..*?........................
............................;S,.:%,...,**#+..%;.......................
...........................;S,..?;..,;S@#?#,.,S,......................
..........................,#:..:%..:?#@@##*?,,*?......................
..........................:S,..+*:%SS@@@#@?#S*,#:.....................
..........................,#,..,%#%#@@#S@#?#%..%?.....................
...........................#+...?@#S?%%S#SS?S,.+#.....................
...........................?S...?++...,?%S*?S:.,#:....................
...........................:#,.,%,.;+;.?SS+?#;..S*....................
...........................,#;.:S%%?*;.,;%S*#;..+%....................
............................?*..+#*::,..,%?%%;..,S,...................
............................+%..+#S*:..:*?:;S?..,S:...................
............................,S.:@*?#*;**,*?%+#*.,S:...................
............................,S*#?..***,,+##+.;#++@:...................
............................:@@+..:%%++S@%%*..*#@@:...................
............................,+S;*.+@@S#%,;*?...;+S,...................
..............................S@+..:**;..:+,....;?....................
.............................+#;......,..,;....,S:....................
.............................S+......+;........*?.....................
.............................S+......,*:......:#,.....................
.............................;%.......,+;.....%*......................
.............................,#,.............:@;......................
..............................%;.............*S.......................
..............................+%............,#+.......................
..............................;@?;::,,.....,*@:.......................
..............................:@######S?%**%@@:.......................
.............................:#%****?%S%%%%%###,......................
............................,#+.......,,?%,,:,S%......................
............................??..........?+....:@+.....................
...............++,.........,#,.................?S.....................
..............+S#+.........??..................;#,....................
..............,;#,.......:?#S%:................+@:....................
...............,#:.....:?%;,,,,.................*?....................
................#;...,?%+...........;,..........,%:...................
..............,?S%,,*S*,............?S,..........;?...................
...............;%;+S?,...........,+*+%?...........%;..................
................;S%;.......,,,:+?*;,..?%,.........:%..................
..............,?S;....,;...,*SS*:......*S:.........%;.................
.............;#?,.....;S**?%?;,.........+S+........+S,................
...........:?%;........,;%S;.............,*?+......,#*................
..........*#+.........:*?+.................,**:.....*@;...............
.........*#:.......:+??;.....................:?;.....*@;..............
.........S+........;@?........................,**.....;#*.............
.........?*.........%+..........................**.....,*?:...........
.........:S,........+S...........................**.....,;%;..........
.........,%....,*:..?%............................+*...:S.,??,........
.........,?,...,??;:#:.............................+?;;%?,..*%,.......
..........*:......?#*........,,;;,;;;;,;,...........;?S#**:..+?.......
..........*:.....;?S........,*:;+*+%,+%,?,...........:#*:,...:S,......
..........:?....;%,S,.......,?.;?;;S:**.%:............:?%::;%S#,...,..
...........S*...,.:S,........;;;;:,::,.;;..............,+?#@?;%:......
...........:#++;:+%;..........,...........................,++.,?+.....
...........,S@S#%@:.........................................%:.,*?,...
............:S???#+.........................................:*?%S?,...
............++...?+..........................................;+;,.....
..........,+*....*%,..................................................
.......,;*?;....,:@:..................................................
.....,*%;:,:+******,..................................................
.....*@?++*+:,........................................................
.....,;+::............................................................
......................................................................

......................................................................
....................................,,,,..............................
..................................+%S#S%%;............................
...............................,;%@#S@#SS+............................
..............................+?+:?##%@S:%,...........................
............................,?*..:,%#%?:.**...........................
............................**.,;?+?#%+,..?;..........................
...........................;%.,?@+;:,,+?+.:%,.........................
..........................,%:.,S;......,*%.:%,........................
..........................?;..%*.........**.:%:.......................
.........................**..+%,..........?+.:%:......................
........................*?..,#+...........,S:.:%:.....................
.......................;%,..+#,.:+*+;;:,...;%,.:%,....................
......................,%:...%?,?#*####@@S+..?*..;%,...................
......................*?...,@;?S?S%?#@#SS@;,;@:..+%,..................
.....................:#:...*#.+S;S?S#?#@#@;+:SS...*%,.................
.....................??,++,#+.;@@#@S*#@S@@+,,?#,.;*S*.................
.....................%;:;,;S.:@@@@#S####@@#+.*#,..:#+.................
.....................%*...;%,S@@@%###*:@@@@@,+@,..,#:.................
.....................*@,..;%%#%S;.:S?.,?###@:+S,..:S,.................
.....................:@+..:%S@S*,.......:%S#,??...;%..................
.....................,@?..,@##+???,.;??*??S;.%?...?%..................
.....................,#S..,S?%;+:+,.;*+??@%.,#+...?+..................
......................%@,..%+?*;**,.:*+:,#+.:@:...S:..................
......................*@,..?%,%;.:%%?...:*,.+@,..:#,........,,........
......................+@,.:#@?;S,;?#?;,*+..:##...+#,......,**;........
......................:@,;##@%S?S?*?S%%@::*S@#*..?#,......,%+.........
.........:+;..........:@%@S@++*@@?*++:;##S+,?##+.#?.......;?:.........
.........+%,..........*@@S@*:*,%@?....;@@:,+;?##*@:......,S:..........
.........*?*;.........+@##+.+;*:?@S*;*##+?,*;?;#@S......,*+,..........
..........?%+,...;;...:@#:.,*++;.;%##S*,.;,.,+*;#S......;S............
..........:*%,..*S;....?#,.,:*++...,,.........*:S;.....,S:............
..........,%;,..*%:....:@;..,,;;...............??......,S,,:..........
..........,+S:..?*+.....#?..,...............,.+#,.....:?++*+..........
...........*?;..,%;.....*#..+*,...........:++,#+......;:*#:...........
...........,%*..,??.....,#:..;?+;.......;*+:.:#,.......:*:............
............?*...:S:,....S*...,:,.......,,...??........S+.............
............,,...,;S:....*%..................S;......:?;..............
..................,%:....:#,................,#:......+S,..............
...................+;....,#:................;#,.....,*;...............
..........................%+................;#,.....*:................
..........................*#+:,,.........,,:?#,.....,.................
..........................%@@@SS%SS%??%%%SS#@S........................
.........................*#;**?%%%SS%S#SS%S%##:.......................
........................+@;.*+?...,,,,,,,%S:+S#,......................
.......................,#?..,,?..........;%,,,*#,.....................
.......................;@:....,...........+,...?S,....................
.......................#%......................,#+....................
......................+@:...............:.......*S....................
.....................,@S..............,?+.......:#,...................
.....................?@+..............?;:,......,#;...................
....................,##,..............,.%,.......S%...................
...........,,.......,##.............:+.++........S#.......,...........
.........,*?:........%#,..,*:......,@%.:.........SS.....:+;...........
.........:%S;........%@:...:?*.....,@?...........SS....;S+,...........
.........,??,.......,##,.....**....:@?...........S?....,*S,...........
..........?S:.......;@*......,%;...:@#,.........,@;....,S+............
.........,S;........;@:.......:#,..,#@,.........:#,....,%*,...........
.........,S*...:,...;@,........#?..:@?..........*%.....*%,..,.........
.........:S*.,%?,...;@,.....:;.?#,.?@,..........S?.....;%,;?+,........
.........;?+.,S*,...,#*.....:%,:%,:@*..........,@;....,S;.;S;.........
.........*+:..%S:....;#,.....;*.++:@+..........:@:....:%:.;?:.........
..........,,.,S?,.....S:......*:.**@;..........;#,....+?+.:%:.........
.............,?*,.....S:..........:@*..........*S......*+.*%,.........
.............;%:......S:...........#%..........%?.....+;.,*+..........
.............:S;......S:......,:...?#,........,#;........:?*..........
.............:#*......%+......?;...+@,........+#,........:?;..........
.............:S?......*%.....;*....;S,........##:.......,#;...........
..............*+......*#.....?;....;%........;*#%......,?;............
..............*;......:@:....+?,...+*......,*+,#%......+*.............
..............:?.......S*.....;?;..?:.....*?:.:@;.....;?,.............
..............,,.......?#,.....,?;.%,....*S%,.*@,.....,,..............
.......................+@;......:*,%.....,.?:.%@,.....................
.......................,#*......,%;?......,%,.S#,.....................
........................?S...*;.,++*.........,#S......................
........................;@;.,%,:..?:.........,@%......................
........................,@*.++?;..?,.........*@;......................
........................,@+,%?:...%:........:@*.......................
..........,.:;,.,.......+@:?*,....**........*#,.......................
.........;+:S?,.+;......%@:,......:?........%?........................
.........%,,:+?.,%.....,##,.......:S........#+........................
.........+*:++;,*+.....,@#........:#,.......#+........................
..........::...::......,@@+.......?%,.......#;........................
........................S@@*:....+@#+...,,;?%.........................
........................:%#@S?*?%?++#SSSSS@S:.........................
.........................:##%S#@#...S@@@##@;..........................
..........................?@@**SS,.:S#++*#*,..........................
..........................;@S+;*?...:S..,%............................
..........................*@?+;:S,.,?;..:S;...........................
........................:*%;...,%:.;S,...,S:..........................
.....................,+?*:...:*?;...;?*:..;S+:........................
.....................,S%*++;,S:.......;?+,:?@@S,......................
......................,:+%#?%;..........%?##%*+,......................
..........................,;:...........,*?:..........................
......................................................................
......................................................................
......................................................................

5. Stand up straight with the arms stretched above the head and interlock the fingers:

A. Shake the legs vigorously (5A) for 1 minute. B. Shake the entire body vigorously for 1 minute. C. Continue shaking the whole body and chant Har touching the palate with the tip of the tongue as quickly as possible for 1 minute.

If you shake vigorously like this for 30 minutes on a regular basis you will never be fat.

......................................................................
..............................:;;,....................................
............................+SS@@#,...................................
...........................+@@%?+?%...................................
..........................:#@%,..+?...................................
........................,%@##S,..%%+:.................................
.........................::,;@,.;SS#;.................................
............................%#,.%S*,..................................
...........................;@;.,##....................................
..........................,#*...##....................................
.........................;S+...;@%....................................
........................+@;....#@+....................................
.......................;@*....+@@*?%%%?%?;,...........................
......................,#%..:+:##?%S#@@@@#@#?,.........................
......................,#;..;@@@;*S*S+S@S?@@%+.........................
.......................%?...*@S:#@S#?S@##@S?,.........................
.......................*@,...?@#@;*%::+?S#%,..........................
......................*@@+....S@#?%?#%*%#S%,..........................
.....................+%*@%....:@##%%+:*##@?...........................
....................,#,.?#,....%@#@*+#S@#%%...........................
....................+%;:*@:....*@?%*?#S@@#%...........................
....................+S%S+@?....:@#@%S+S@@@;...........................
....................*?+?*S@,....##;%@###@+............................
....................+S+;,;@+....+@**#@SS;.............................
...................,#?+...##,...,S@+?#+,..............................
...................,*#S*+:+@*....,SS#,................................
.....................+@#*,.S#,...;S@@;................................
.....................,?#?**S@+..;S@#@S................................
.......................+%#@?@#:*S@S++@*...............................
.........................+@@@@#@@??+,#@;..............................
........................+@@#####+*+*+S@?..............................
......................,*%;:;+*+,+?**%+@%..............................
....................,+S*,...:?..;:,,:.?S,.............................
...................;%*:.....+?........*#,.............................
.................,?%;.......+:........*%..............................
.................?%........+?,........*%..............................
................,#:.......:%,.......+.?%..............................
................,@;......:S:........*+#;..............................
................,@?.....,%;.....,*..,@S...............................
................,@*.....;%.......%:.;@:...............................
................;@*.....::.......;%.S*................................
................;@+...............??#,................................
................?@:....,+,....,*..?@;.................................
...............,#S,...+%;.....,?,,#?..................................
...............:@+..,**,..+:...*:%#,..................................
...............+@,..*+..,?*,...;#@+...................................
..............:S@+,,:...+*.....;@S,...................................
.............,%@@#@#SS%%?*+;;*?@@+....................................
..............%@@@#@@@##%@@@@#%S@:....................................
.............,@@S+??*?%%%SSS###@@:....................................
.............+S*+,?,;+.....,,,;%@:....................................
............,S%?+:*.;:.........,#?,...................................
............,S%,,...............:@%,..................................
.............%%..................;@%,.................................
.............?#,..................?@+.................................
.............%@,..................,@?.................................
.............*#,...................S#.................................
.............?@,...................*#.................................
.............%@,...................*#.................................
.............%@,...................?#.................................
.............%@;..................,#?.................................
.............%@:.................,%@;.................................
............,@?.................:S@+..................................
............+@:................:#%,...................................
...........,#%................,#?.....................................
...........*@;...............,S#,.....................................
..........:@S,...............?@;.........,,...........................
.........,S@;...............:@*.....,:.;*;;*,.........................
.........%@*............,...S%,....,%,;#*+,;%,........................
........+@?............;%..*@,.....:#.+S,%*.#:........................
.......,@S,...........,S;.*@*.......**,+++,;*.........................
.......*@:.....,*....,+?,?@@,........;;....,..........................
......,#*......;%...:?%;S#%S,.........................................
......;@:......+*...:@@@%S@;..........................................
......?#.......;;...:S@@+,+??++:,,,...................................
......?#......,;*??%#:%@SSS*;;+??%%%%%%%%%%?+:....,+??;...............
......SS......+%+:+S?+%+:S*%#S%**+;;::,,,,,:+#%:,:S+;+S+..............
......#?.........?S%#S,.?*..,:+*??%SSS%%????+@@@S#;...:%..............
......#S.........,..+:.,*,.........,,,::;;*%@@#%S@;;?#@#,.............
......?@*,..................................,?@@#@@#%+S@;.............
......,?#S+:,................................,#@%#S,+:.S?.............
........,:*%%%?**,...........................;@S%@?.;S:%#,............
............,:+?#S%+,........................?@%?@;..;;+@:............
.................:+%S%?++::,.............,,;%@@?%@+.....%%............
....................,:;+?SSS%?**+**;;;+?%#@@@@@S@@@%,...,#?...........
..........................,,,:;+?S?????S?*;:+??SS%*SS,...:%?,.........
...........................::;*+...................,%S,....*%;,.......
..........................,*S?:S*,...................*#;,...*@;.......
............................;?%++:....................:%S?,.?@:.......
............................??*.........................:*S++@;.......
...........................;%%,...........................:?S@;.......
..........................,??;..............................,:........
..........................*+%,........................................
.........................+*?;.........................................
........................:*+?..........................................
.......................:*;?,..........................................
......................:**?,...........................................
.................++..+??*.............................................
.................+#*?*?;..............................................
.................;?;*S:...............................................
.................,*++??,..............................................
....................,:;,..............................................

6. Remain standing. Interlock the fingers and stretch the arms above the head. Jump up, kicking the heels into the air as you chant Har (6). Continue for 3 minutes.

...........................:%SS%:.....................................
.........................,+#@#SSS:....................................
........................:S#SSSS#@+....................................
.......................:##%S?%*?@+....................................
.......................+#S*+*S?*S?....................................
.......................;+,.:,?@?S+....................................
.......................,S;;?;:*@%,....................................
........................+%;:.:;?;.....................................
.,;;::::::::::::,,...,,:,*S*++.:%**?+;;;;,,,,,::;;;;;:::::,::;++,.....
.:??++*++;;;;:++;++*%?;?*,%S:.,%%+*;,:*#*;;;;;;;,,,,::::;;++;+??,.....
....,::::;;;;;;:::,,?S;:;*SS,;S?+;*;.*#+,,,,,,;:::::;;;;;;::::,.......
............,,,,::;;+S?;**?%%?++;,,%;+#S*;;;:::,,,,,,,................
.....................,;+%..........,;?;;..............................
.......................,?...........,?................................
........................+;....;:....:+................................
........................,*;....,....;;.,,,,,,.........................
.........................,?,........*:.+;;++;,........................
..........................;%:,..,,,;S;.:,,,,:,........................
..........................;#S%%?????%#:...............................
.........................;%+++*+::,.:%#:..............................
....................,,::+#*:;,,,..:;:;??:.............................
............,,::;;+;;;;+;:+:,.....;**++;+,............................
..........,;+;****+++++;+?;;*,::;+:,..,:;;............................
..........*+..,;++++**?**:.;S+;;**+:....+,............................
..........:?:...,:,,;;+*S%+SS....:,,...;;.............................
...........,*+;;::::,,;#S;:+**;,.....,:;..............................
.............,::::;;;++;;::;;+??+;::;;:...............................
...............................,:::,,.................................
,:,.............................,;+;..................................
,;+?*+:........................;%?%%%,................................
...+?+*+:,....................;#@?*?%+................................
....:+;;;+;:,................,S##%,**?;......................+?:......
......,;++;:;+;:,............:#*;:,:;%+......................,*;......
.........,+*+:,:;+;:.........,%*+:,+;*+.......................++......
.........+?;,;+;,,:;*+:.......;+:;;::*:.......................++......
.........+*,...,;**;::;;;;:,,,,*+*+:*,........................++......
.........*;.......,;*+:,+#*+;?+S*;;;+?+;:,....................+;......
........,?:..........:+**S*;;*+?*,..*%,:*;+;:.................*:......
.........?:............,%@::;;+:+?*??,..+,.,+?,..............,*,......
.........*:.............:??;.:,;.,,,....:,,+*;+;;:,..........;*.......
.........++...............,?,..,........++*%*;;:::;*;:,......*:.......
.........:*................:+::,,..,:,:;+.,..,:;+;::::;;:,..+%:.......
.........,?,................+;:::...,:,+:........,:++;::;+;::;,.......
.........,**................,?........,*:..:;++*;,..,:+*+;;;+;::::,,..
.........,;;.................?:......,+?,..:::;;:,......,,:;+*;?%%?+..
.............................%%*++++*?%S:....................,,,,,....
...........................,?%??%SSS%*+;+:............................
...........................*;:::,,,...,:*%;;;;++;:....................
....................,,:;:;;*:;+:,....,;??;**+;:,,;*...................
...................:;:+;;;;+*+++,.,::;**+;,.......*,..................
..................:;....:;;;+**+;++;;:,,,;;+:..,:;,...................
..................,;,...,:,...,:+*;;;;*+;:::::+;:.....................
...................,::::,:::...,:,,..+#?;;;;::;;+.....................
......................,,::;:;;+++++***?+;;;;;+;++.....................
...............................,,,,,,.................................

7. Sit in Easy Pose with the arms extended to the sides parallel to the ground palms facing down (7A). Keeping the arms straight, begin a see-saw motion with the arms: as the right arm rises 30 degrees above parallel, the left arm descends 30 degrees below parallel (7B). Move at a moderate, steady pace maintaining a meditative inner posture for 2 minutes. (Musical Variation: Aap Sahaaee Hoaa by Singh Kaur.)

Page 49

......................................................................
....................................,,,,..............................
..................................+%S#S%%;............................
...............................,;%@#S@#SS+............................
..............................+?+:?##%@S:%,...........................
............................,?*..:,%#%?:.**...........................
............................**.,;?+?#%+,..?;..........................
...........................;%.,?@+;:,,+?+.:%,.........................
..........................,%:.,S;......,*%.:%,........................
..........................?;..%*.........**.:%:.......................
.........................**..+%,..........?+.:%:......................
........................*?..,#+...........,S:.:%:.....................
.......................;%,..+#,.:+*+;;:,...;%,.:%,....................
......................,%:...%?,?#*####@@S+..?*..;%,...................
......................*?...,@;?S?S%?#@#SS@;,;@:..+%,..................
.....................:#:...*#.+S;S?S#?#@#@;+:SS...*%,.................
.....................??,++,#+.;@@#@S*#@S@@+,,?#,.;*S*.................
.....................%;:;,;S.:@@@@#S####@@#+.*#,..:#+.................
.....................%*...;%,S@@@%###*:@@@@@,+@,..,#:.................
.....................*@,..;%%#%S;.:S?.,?###@:+S,..:S,.................
.....................:@+..:%S@S*,.......:%S#,??...;%..................
.....................,@?..,@##+???,.;??*??S;.%?...?%..................
.....................,#S..,S?%;+:+,.;*+??@%.,#+...?+..................
......................%@,..%+?*;**,.:*+:,#+.:@:...S:..................
......................*@,..?%,%;.:%%?...:*,.+@,..:#,........,,........
......................+@,.:#@?;S,;?#?;,*+..:##...+#,......,**;........
......................:@,;##@%S?S?*?S%%@::*S@#*..?#,......,%+.........
.........:+;..........:@%@S@++*@@?*++:;##S+,?##+.#?.......;?:.........
.........+%,..........*@@S@*:*,%@?....;@@:,+;?##*@:......,S:..........
.........*?*;.........+@##+.+;*:?@S*;*##+?,*;?;#@S......,*+,..........
..........?%+,...;;...:@#:.,*++;.;%##S*,.;,.,+*;#S......;S............
..........:*%,..*S;....?#,.,:*++...,,.........*:S;.....,S:............
..........,%;,..*%:....:@;..,,;;...............??......,S,,:..........
..........,+S:..?*+.....#?..,...............,.+#,.....:?++*+..........
...........*?;..,%;.....*#..+*,...........:++,#+......;:*#:...........
...........,%*..,??.....,#:..;?+;.......;*+:.:#,.......:*:............
............?*...:S:,....S*...,:,.......,,...??........S+.............
............,,...,;S:....*%..................S;......:?;..............
..................,%:....:#,................,#:......+S,..............
...................+;....,#:................;#,.....,*;...............
..........................%+................;#,.....*:................
..........................*#+:,,.........,,:?#,.....,.................
..........................%@@@SS%SS%??%%%SS#@S........................
.........................*#;**?%%%SS%S#SS%S%##:.......................
........................+@;.*+?...,,,,,,,%S:+S#,......................
.......................,#?..,,?..........;%,,,*#,.....................
.......................;@:....,...........+,...?S,....................
.......................#%......................,#+....................
......................+@:...............:.......*S....................
.....................,@S..............,?+.......:#,...................
.....................?@+..............?;:,......,#;...................
....................,##,..............,.%,.......S%...................
...........,,.......,##.............:+.++........S#.......,...........
.........,*?:........%#,..,*:......,@%.:.........SS.....:+;...........
.........:%S;........%@:...:?*.....,@?...........SS....;S+,...........
.........,??,.......,##,.....**....:@?...........S?....,*S,...........
..........?S:.......;@*......,%;...:@#,.........,@;....,S+............
.........,S;........;@:.......:#,..,#@,.........:#,....,%*,...........
.........,S*...:,...;@,........#?..:@?..........*%.....*%,..,.........
.........:S*.,%?,...;@,.....:;.?#,.?@,..........S?.....;%,;?+,........
.........;?+.,S*,...,#*.....:%,:%,:@*..........,@;....,S;.;S;.........
.........*+:..%S:....;#,.....;*.++:@+..........:@:....:%:.;?:.........
..........,,.,S?,.....S:......*:.**@;..........;#,....+?+.:%:.........
.............,?*,.....S:..........:@*..........*S......*+.*%,.........
.............;%:......S:...........#%..........%?.....+;.,*+..........
.............:S;......S:......,:...?#,........,#;........:?*..........
.............:#*......%+......?;...+@,........+#,........:?;..........
.............:S?......*%.....;*....;S,........##:.......,#;...........
..............*+......*#.....?;....;%........;*#%......,?;............
..............*;......:@:....+?,...+*......,*+,#%......+*.............
..............:?.......S*.....;?;..?:.....*?:.:@;.....;?,.............
..............,,.......?#,.....,?;.%,....*S%,.*@,.....,,..............
.......................+@;......:*,%.....,.?:.%@,.....................
.......................,#*......,%;?......,%,.S#,.....................
........................?S...*;.,++*.........,#S......................
........................;@;.,%,:..?:.........,@%......................
........................,@*.++?;..?,.........*@;......................
........................,@+,%?:...%:........:@*.......................
..........,.:;,.,.......+@:?*,....**........*#,.......................
.........;+:S?,.+;......%@:,......:?........%?........................
.........%,,:+?.,%.....,##,.......:S........#+........................
.........+*:++;,*+.....,@#........:#,.......#+........................
..........::...::......,@@+.......?%,.......#;........................
........................S@@*:....+@#+...,,;?%.........................
........................:%#@S?*?%?++#SSSSS@S:.........................
.........................:##%S#@#...S@@@##@;..........................
..........................?@@**SS,.:S#++*#*,..........................
..........................;@S+;*?...:S..,%............................
..........................*@?+;:S,.,?;..:S;...........................
........................:*%;...,%:.;S,...,S:..........................
.....................,+?*:...:*?;...;?*:..;S+:........................
.....................,S%*++;,S:.......;?+,:?@@S,......................
......................,:+%#?%;..........%?##%*+,......................
..........................,;:...........,*?:..........................
......................................................................
......................................................................
......................................................................

.............................................,;;;:,...................
...........................................,?###@SS,..................
.......................................:*SS#@@#@@#@;..................
......................................*###@##S##@@@;..................
.....................................,#%%*%S%%??#@?...................
.....................................?*;,.:SS#@#@S....................
.....................................?%#;.+S#S@@#+::,.................
....................................;S%;,.,%@@@##%??%*+,..............
....................................,?S;..:@##*,;#S#%:;?+,............
.....................................:S+;+*??%:..,:;+%?,+%:...........
.:???*+::,,,::;;;;;;:::,,,,,,:::;++**?#?:,.+:?#?:,....??.:%;..........
.:%;?*;%****++++++++;??**???S#+%%*,,.:#S,..+*#*%??*++;;%*.,?*,........
..:%+%%???**+;;;;::::::::,,.:#+;*;....+SS?%S#+:+:.,S@*+*%?+.;%,.......
....:;;:,,,,::;;;;++++++*?***#@::......,;*+:,.....;@S:,,.,:,,%%.......
...........................,,;???S;..............+#%*??????*??;.......
.................................*@+..........;.+%:.....,,,,..........
..................................*@:,.....:;*;,#;....................
...................................SS:.....:;:.?%.....................
...................................+S.....;%,.,S;.....................
...................................:#,...+S+,*+S:.....................
...................................:@S*;%S*:%*%@*.....................
.........................:........:##S%S##S#SSSS#?....................
.......................+?%;......,S@,*:;,,,,,..,;@;...................
.......................;%%;......;@%.%++......:*,#S,..................
........................?%......;#*?,+,.......+:*:S?..................
.......................,S?....:?@%.,,.........:+:.:@:.................
......................:%?S+.:*?:,.....,*,.....:,...?%.................
.......................;??+*?:.........*%,.........,S;................
........................,*%;..........;%%%;.........;%................
......................,*%+,....:::;+?%*:.:%*.........?+...............
....................,*%+,....,;?%?*S?:.....*S:.......,S,..............
...................;%+.....,,;++?#?:........+S+.......?*..............
..................:S:.....,**?S%+,...........:%%,.....:#,.............
..................?*.......:??:................*S:....,S*.............
..................S:.....,%%;...................+@:...;##*,...........
.................:%.....,*S......................?#:...S#?S;..........
.................+%....+?%?.......................+S,..%#.:?*,........
.................+%...:*,*+........................;S,.?@:..+%:.......
.................+%......%:.........................;#;,:.%S;:%+......
.................+%.....:S,..........................;S%;.%+,.,?*.....
.................,#:...;?%............................,+SSS*....*?,...
..................*S:,;*%:......,;,+..;;.;:.............,+#S,....%+...
..................:@@#@@*.......?:,S.:?%:,?...............,*%*?%%#*...
..................+S**SS,.......+;,*,+:;+:+.................,;%#%%S...
...............:;**,..++.........,.......,....................,?..**..
...........,;;*+;:,:::;S,...................................,;%+,:+?,.
...........+??*++*+;;+;;,...................................,??**+:...
............,,,,,.....................................................

......................................................................
..............................:;;,....................................
............................+SS@@#,...................................
...........................+@@%?+?%...................................
..........................:#@%,..+?...................................
........................,%@##S,..%%+:.................................
.........................::,;@,.;SS#;.................................
............................%#,.%S*,..................................
...........................;@;.,##....................................
..........................,#*...##....................................
.........................;S+...;@%....................................
........................+@;....#@+....................................
.......................;@*....+@@*?%%%?%?;,...........................
......................,#%..:+:##?%S#@@@@#@#?,.........................
......................,#;..;@@@;*S*S+S@S?@@%+.........................
.......................%?...*@S:#@S#?S@##@S?,.........................
.......................*@,...?@#@;*%::+?S#%,..........................
......................*@@+....S@#?%?#%*%#S%,..........................
.....................+%*@%....:@##%%+:*##@?...........................
....................,#,.?#,....%@#@*+#S@#%%...........................
....................+%;:*@:....*@?%*?#S@@#%...........................
....................+S%S+@?....:@#@%S+S@@@;...........................
....................*?+?*S@,....##;%@###@+............................
....................+S+;,;@+....+@**#@SS;.............................
...................,#?+...##,...,S@+?#+,..............................
...................,*#S*+:+@*....,SS#,................................
.....................+@#*,.S#,...;S@@;................................
.....................,?#?**S@+..;S@#@S................................
.......................+%#@?@#:*S@S++@*...............................
.........................+@@@@#@@??+,#@;..............................
........................+@@#####+*+*+S@?..............................
......................,*%;:;+*+,+?**%+@%..............................
....................,+S*,...:?..;:,,:.?S,.............................
...................;%*:.....+?........*#,.............................
.................,?%;.......+:........*%..............................
.................?%........+?,........*%..............................
................,#:.......:%,.......+.?%..............................
................,@;......:S:........*+#;..............................
................,@?.....,%;.....,*..,@S...............................
................,@*.....;%.......%:.;@:...............................
................;@*.....::.......;%.S*................................
................;@+...............??#,................................
................?@:....,+,....,*..?@;.................................
...............,#S,...+%;.....,?,,#?..................................
...............:@+..,**,..+:...*:%#,..................................
...............+@,..*+..,?*,...;#@+...................................
..............:S@+,,:...+*.....;@S,...................................
.............,%@@#@#SS%%?*+;;*?@@+....................................
..............%@@@#@@@##%@@@@#%S@:....................................
.............,@@S+??*?%%%SSS###@@:....................................
.............+S*+,?,;+.....,,,;%@:....................................
............,S%?+:*.;:.........,#?,...................................
............,S%,,...............:@%,..................................
.............%%..................;@%,.................................
.............?#,..................?@+.................................
.............%@,..................,@?.................................
.............*#,...................S#.................................
.............?@,...................*#.................................
.............%@,...................*#.................................
.............%@,...................?#.................................
.............%@;..................,#?.................................
.............%@:.................,%@;.................................
............,@?.................:S@+..................................
............+@:................:#%,...................................
...........,#%................,#?.....................................
...........*@;...............,S#,.....................................
..........:@S,...............?@;.........,,...........................
.........,S@;...............:@*.....,:.;*;;*,.........................
.........%@*............,...S%,....,%,;#*+,;%,........................
........+@?............;%..*@,.....:#.+S,%*.#:........................
.......,@S,...........,S;.*@*.......**,+++,;*.........................
.......*@:.....,*....,+?,?@@,........;;....,..........................
......,#*......;%...:?%;S#%S,.........................................
......;@:......+*...:@@@%S@;..........................................
......?#.......;;...:S@@+,+??++:,,,...................................
......?#......,;*??%#:%@SSS*;;+??%%%%%%%%%%?+:....,+??;...............
......SS......+%+:+S?+%+:S*%#S%**+;;::,,,,,:+#%:,:S+;+S+..............
......#?.........?S%#S,.?*..,:+*??%SSS%%????+@@@S#;...:%..............
......#S.........,..+:.,*,.........,,,::;;*%@@#%S@;;?#@#,.............
......?@*,..................................,?@@#@@#%+S@;.............
......,?#S+:,................................,#@%#S,+:.S?.............
........,:*%%%?**,...........................;@S%@?.;S:%#,............
............,:+?#S%+,........................?@%?@;..;;+@:............
.................:+%S%?++::,.............,,;%@@?%@+.....%%............
....................,:;+?SSS%?**+**;;;+?%#@@@@@S@@@%,...,#?...........
..........................,,,:;+?S?????S?*;:+??SS%*SS,...:%?,.........
...........................::;*+...................,%S,....*%;,.......
..........................,*S?:S*,...................*#;,...*@;.......
............................;?%++:....................:%S?,.?@:.......
............................??*.........................:*S++@;.......
...........................;%%,...........................:?S@;.......
..........................,??;..............................,:........
..........................*+%,........................................
.........................+*?;.........................................
........................:*+?..........................................
.......................:*;?,..........................................
......................:**?,...........................................
.................++..+??*.............................................
.................+#*?*?;..............................................
.................;?;*S:...............................................
.................,*++??,..............................................
....................,:;,..............................................

...........................:%SS%:.....................................
.........................,+#@#SSS:....................................
........................:S#SSSS#@+....................................
.......................:##%S?%*?@+....................................
.......................+#S*+*S?*S?....................................
.......................;+,.:,?@?S+....................................
.......................,S;;?;:*@%,....................................
........................+%;:.:;?;.....................................
.,;;::::::::::::,,...,,:,*S*++.:%**?+;;;;,,,,,::;;;;;:::::,::;++,.....
.:??++*++;;;;:++;++*%?;?*,%S:.,%%+*;,:*#*;;;;;;;,,,,::::;;++;+??,.....
....,::::;;;;;;:::,,?S;:;*SS,;S?+;*;.*#+,,,,,,;:::::;;;;;;::::,.......
............,,,,::;;+S?;**?%%?++;,,%;+#S*;;;:::,,,,,,,................
.....................,;+%..........,;?;;..............................
.......................,?...........,?................................
........................+;....;:....:+................................
........................,*;....,....;;.,,,,,,.........................
.........................,?,........*:.+;;++;,........................
..........................;%:,..,,,;S;.:,,,,:,........................
..........................;#S%%?????%#:...............................
.........................;%+++*+::,.:%#:..............................
....................,,::+#*:;,,,..:;:;??:.............................
............,,::;;+;;;;+;:+:,.....;**++;+,............................
..........,;+;****+++++;+?;;*,::;+:,..,:;;............................
..........*+..,;++++**?**:.;S+;;**+:....+,............................
..........:?:...,:,,;;+*S%+SS....:,,...;;.............................
...........,*+;;::::,,;#S;:+**;,.....,:;..............................
.............,::::;;;++;;::;;+??+;::;;:...............................
...............................,:::,,.................................
,:,.............................,;+;..................................
,;+?*+:........................;%?%%%,................................
...+?+*+:,....................;#@?*?%+................................
....:+;;;+;:,................,S##%,**?;......................+?:......
......,;++;:;+;:,............:#*;:,:;%+......................,*;......
.........,+*+:,:;+;:.........,%*+:,+;*+.......................++......
.........+?;,;+;,,:;*+:.......;+:;;::*:.......................++......
.........+*,...,;**;::;;;;:,,,,*+*+:*,........................++......
.........*;.......,;*+:,+#*+;?+S*;;;+?+;:,....................+;......
........,?:..........:+**S*;;*+?*,..*%,:*;+;:.................*:......
.........?:............,%@::;;+:+?*??,..+,.,+?,..............,*,......
.........*:.............:??;.:,;.,,,....:,,+*;+;;:,..........;*.......
.........++...............,?,..,........++*%*;;:::;*;:,......*:.......
.........:*................:+::,,..,:,:;+.,..,:;+;::::;;:,..+%:.......
.........,?,................+;:::...,:,+:........,:++;::;+;::;,.......
.........,**................,?........,*:..:;++*;,..,:+*+;;;+;::::,,..
.........,;;.................?:......,+?,..:::;;:,......,,:;+*;?%%?+..
.............................%%*++++*?%S:....................,,,,,....
...........................,?%??%SSS%*+;+:............................
...........................*;:::,,,...,:*%;;;;++;:....................
....................,,:;:;;*:;+:,....,;??;**+;:,,;*...................
...................:;:+;;;;+*+++,.,::;**+;,.......*,..................
..................:;....:;;;+**+;++;;:,,,;;+:..,:;,...................
..................,;,...,:,...,:+*;;;;*+;:::::+;:.....................
...................,::::,:::...,:,,..+#?;;;;::;;+.....................
......................,,::;:;;+++++***?+;;;;;+;++.....................
...............................,,,,,,.................................

..............................,;,.....................................
.........................,...,SS#+....:,,.............................
.....................,:;*S%*,+S%S%,.;%@SS%%+..........................
..................,*%#S%?SS;*@%???:.,?#;:::,..........................
..................:?+:,..;:.*#+,:;%%,.,...............................
............................%@,..;;S,.................................
...........................;@S?..*#+..................................
..........................,#?,S;..%*..................................
..........................%%,.?#;.,S;.................................
.........................*%..+?;#;.:S;................................
........................;#:.+S,.;@;.;S:...............................
....................,..:#;.:S:...*@:.+#:..............................
......................,S+.,%:.....%S,.;S,.............................
......................%*..*?....+SSS?..+%,.......,....................
.....................*%..,S,..:?@@#%#+..??............................
....................:#,..;%..;%#@@@@+S*?,S+...........................
....................;#...+*:SSS@@@#@#S@;.;#,..........................
....................;#,..,%#%#@@@S@#*%S;..#+..........................
.....................S?...+@##??%*@SSS??..*S,.........................
.....................+@,..+%+:...,#%S;SS,.,#;.........................
.....................,#+..+*.:**;,?S%*%@:..?%.........................
......................+%..+#?%%*:.,,%S?#+..:#:........................
......................,#:.,%#+::...,%*%??...%+........................
.......................?*..+@#*:,.:?*:;S#;..*?........................
.......................:#,,#S%@*;**:;SS:*@+.%%........................
........................%+%@:.*%*;.+##?..+@*##,.......................
.......................,#@#:.,+#+*?@#?S;..*#@#,.......................
........................*#+::,#@@@@*,*%+...,;%........................
.........................;@#;.:*?*:..+;,....*?........................
.........................+@;.....,,..,;....,S:........................
........................,#;......*+........+S.........................
........................,@:......:?;.......S;.........................
.........................*?.......,+;.....;#,.........................
.........................,#:..............?#,.........................
..........................?*.............,#*..........................
..........................:S,............:@:..........................
...........................S%,...........*@:..........................
...........................?@#S%%%%****?%#@+..........................
...........................?@#S##SS#%##SSS#@;.........................
..........................*#:,,,,::::*#;:;:*@;........................
.........................:#:.........?S,....?@:.......................
.........................*%..........,......,S?.......................
............:;...........S:..................*#.......................
...........:S#?,........+#:..................*@,......................
...........:+#+.......,*#%S*,.................*?......................
.............S?......+S*,..,..................,%;.....................
.............?#....:%%:...........*;...........,S:....................
............,*@*.,*S+............:*@+...........+%....................
............:%#*:SS:..........,;*?::S*...........%*...................
..............;*#+........:;+*%*:...,%%:.........,S:..................
.............:S%,....:....;S#?,.......*#*.........?#,.................
............+@*.....:#***%S+,..........:?%+,......,@?.................
...........*S;.......::*#%:..............:*?+,.....+@*................
.........;S%,........,*%;..................,+%:.....+#?,..............
........*#+........,*%+......................,?*.....:%S:.............
.......:@+........?@?,.........................*?,.....:%?,...........
.......:@;........:@:...........................;%:....,,+%+..........
........%*.........??............................:%;...;S.,??:........
........;S.........+@,............................,?+::%?,..;S;.......
.........?,....%*,.*%...............................*%?#*?;..:%,......
.........*:....:+**#;......::,*,;*++,+,..............:#S:,...,%;......
.........;+......+#?......,%,,S:,#+#::%,..............:?S+,;*#@*......
.........:?.....;???......:S,,S:,S;%;,%,................;%S@#*;%:.....
..........?+....%:+S.......;+,:,,:,,.;:...................,;?+,:?+,...
..........,S;.....??........................................,%,.,*S:..
...........;#+*++?S,.........................................;?%SS*,..
...........,S@SS#@:...........................................;*+,....
.............S???S%...................................................
............:?...+S...................................................
...........:%:...,S+..................................................
........,:*?:...,,*#..................................................
......,+?*;.:+***++:..................................................
......%@*:+**;,.......................................................
......*??*;,..........................................................
..............,.......................................................

....................................................,::...............
.................................................,+?##%S+;,...........
................................................+#@@@@@@@%%,..........
.............................................,;+#@#%S@@##@%,..........
...........................................:*S@#@S%@@@S@@%,...........
..........................................;S#@SS??%#@@?#%%%...........
.........................................,*@#S?+S#S@@@##SS:...........
.........................................:*;,,,:*S@@@##@@;............
;,.......................................?;.....:##@#@S@SS............
S?,..............................,......,%%.;+*:*###*+%S%*............
*%?:..,..................................*%:+++:,+?S*;##S,............
.;*S?%?..................................%%+:;;,..+*%+#%:.............
..;%*?:.::,..............................,%*;,....+S#+:...............
..,*?*+*#@S?*;,...........................?%+:,:*:.+#.................
..%@#SSS%%%*:+??*;:,....................,,;?***+:,:*#+,...............
..*#S%??*+;....,;**??*?SSSSS%%%?***?%%%%%%SS,..,:+%*?**+,.............
..,S@#SS%?;..........,::;;+*??????%SSSSS%?@@%**#@S+;;,,+%:............
....;SSS%%*;:;++**++;;:,,..............,,,::;:;:+##+....;%............
......:;;;++%?*;:;;++*??%%?***+;;:,..............,%@%:...%,...........
...........;S%S:.........,,,:;;+*##S?%?*****?+*??*?@@S,..%:...........
...........++*S%;................,;:%%:::::::::,:,:*%?,.,%,...........
..............:?#%;...............,%?...;:....,....,.,*:**............
................:;,...............?%....;+....,,;,,?...:S,............
..................................+S,...,*....,;?;.+;..?+.............
..................................,@*....*,....*;*.,?.;?..............
...................................?S....,,....;+*,.:,%:..............
...................................;#,.........,?;+..**...............
...................................,#;..........+:*,:S,...............
....................................?@*,,.......,:::%%................
.......................:,..........:%@@SS??**+;;;;;?@+................
.....................,;%?:.......:#@?+*?%%%##%S?#%##@?................
.....................:%#%:.......%#:.....,:;+****%+;*@;...............
.......................S%.......*S,..............?,;,+%...............
.......................*S,.....*#,...............;;+;.S:..............
.......................*S,...,?@;................,*,:.**..............
.....................,*%S%,:???S+.........,++;....,,..+S..............
......................:??;?%;..,;:.........:??;.......:#;.............
.......................,*S+....,:*+,...+,...,*:....,*..+S,............
......................;%%:.....,+%+,...+S:...,......*:..?;............
....................,?#*.........,,...;S?S;..........,..:*............
..................,*S*,..............*#+.:%+............,?............
.................;S?:.......,::::,,;S%,...,%%,...........%,...........
...............,%S:........,++:::+%?:......,%#+..........*;...........
..............:S*,............,+%?:..........+#?.........??...........
.............*%;............,*%?:.............:SS,.......*#,..........
...........,%?,...........,?S*,................,?#:......;@;..........
..........,S+............*#%:....................?#:.....;@%..........
..........;@;..........,S@+.......................*@:....,SS+.........
..........:@?.........:##:.........................*@:....+*?+........
..........*##........,@%,...........................?#,...,?,+*.......
..........??@+.......?*..............................%+....+:,?*......
..........?;+S,.....+%...............................;S....,,,?+*.....
..........%,.%?...,%#;..........,,,..:::,.............%*.....,?.%:....
.........:*.,+;..,?%?:........,*,*;,?;:+;+............,S?,...:+++*....
.........?;......%***,........+?.;*,S:,:,%,............,?S?,.+,;;?....
.........*,....:%S.?;.........,*::+,:;;:;;...............;S#*,:+S%....
.........?:....;?,.%,...........,..........................;%#@##%....
.........:?,.....,??.........................................+%,,?:...
..........;%%%%%??;...........................................++.,?;..
...........*%*?%S,............................................,%:.,**,
..........,?:..,%..............................................;??+?S:
.........:?;....?;..............................................?S?;,.
......,:+*,....,?+...............................................,....
.,:+++++::;+*+**+.....................................................
.;@:,:;+**;:,,,.......................................................
.*%*++:,..............................................................
..,,..................................................................

.........................:;::.........................................
.....................,;;S#S##S?:......................................
...................*%SS@@@##%%#S,.....................................
.................,?%S?%#@S#S%#@#......................................
................,?;.:*S#?%S%*@S+......................................
................*%+::S#%%S##?%S.......................................
................+S%:,S*%%?%#?S%.......................................
...............:?+;..,?S??#S%#+.......................................
...............:*?::..?%:*##%;........................................
.................*%,:??,..,#:.........................................
.................,??S+..,,:#S+,.......................................
....................,**,+*S??%%*:.....................................
.....................+@?+%#+;,:;*?*:..................................
....................**@+,#;;*%:.;?##+.................................
...................,%.S**#,;@:.,;;+?S+................................
....................%;;#S;.;@;.....,+@*...............................
....................:%*,,...;%*,.;%S###,..............................
....................,%:.....,:;?%@#?;,*#;.............................
....................;%.....,+*,.*S#;...;#?,...........................
.....................+*.....::,;+.:%*,..,?%:..........................
......................**.......**,,%S%;...+S:.........................
......................,S,....,;*;+*@:;#?,.;*S.........................
.......................?;...,+;+:+?#,,?@:..;S.........................
.......................;S;:,..,:+:*@;.;@*..+S.........................
.......................;@##S%S%S###@%,.?#,.+%.........................
.............:;........?%++++***+*%;?%:,#*.:?.........................
............;SS+......:#,....::;:,*..:?+*@,,S,........................
............,;%:......;S.....,,;:.,..,,?*@+.??........................
.............,%;.....:#%.............;;,S@;.,S*.......................
..............?+..,;?%S*...........,:;:.+S+,;+#:......................
.............:%%:*S?;,+:............::+;;S@?S%@+......................
.............,%SS*:...,:..:,...........:?S%SS#S,......................
............,+*+,.........;%+...........,:?,*+,.......................
..........,+?;....,::,,::,,%%?;........:+;%+..........................
........,+?;,....,;::++***?:.:?*.........,:%;.........................
.......:%+........:++*%#%;,....+%:.........,%,........................
......:%,.........,;??+,........;S+.........;?........................
......?S.........;?+:,...........,%*.........?;.......................
.....,#?*,.....;?+,................*?,.......:%,......................
.....:@::,..,?S#:...................*S,.......;%,.....................
.....,#:....,*##.....................?S,......,@#:....................
......**....:+%@,....................,%%,.....*+@@+...................
......:%....,;*@,......................*?:;+;,:.;%@S*+:,..............
.......?;.....,S,............,.,........;S+,:,....;;;+?%+,............
.......,S,....;S.......::;+:?;*;+,.......,?*,..........,;?;...........
........S;..:*#S.......?,:*,%,?;*:.........+%:...,:......,?*,.........
........+S;:;;??.......;;,;,;::,;,..........:***++,........+?;........
.........*@##S#;........,.....................:+%?+:........,**.......
.........,S??*S,.................................:+?S*:,....:?@%,.....
........,*:...*;....................................;SS%%**%@@#@*,....
...,::;+*:.....?:......................................,:;*#@%:,+?+,..
.:%SS?**;+++;;:*;..........................................:%.....%#,.
.:+*+;::::::::;:...........................................+*...;??;..
.........................................................:?%:,,?%:....
........................................................,%%S%?*+......
.........................................................,,,,.........

......................................................................
.................................................,,,,.................
...............................................*%%S#%%:...............
..........................................:*%%S@@@#@#@?...............
.........................................*###@###@##@@*...............
........................................:#%?*%S%??*S@S,...............
.......................................,%*;,.:SS@###S,................
.......................................,?%S:.?SSS@##;,:,..............
.......................................*S?:..;#@@@#S?**?*;,...........
...,,,,,...............................,%?,..?@##+,+#%S%:+?;..........
...*%*?**::,,,,,::,,,,,,.............,,,*%;+*+??*...,:;*S*,*?,........
...:%;+*;S*?******?****?%*+++++*+*****+*##:,,:+;@?+,....,%+.;%:.......
....,?;%S?****+;::,,,,,:::::::+#?+??,...%#;..;*S%?S??*+;;:S;.:?;......
......,::,,,,,:;++**********+;:%#,;:....,%S%%%S?:+++,:@@*+?S*:,?*.....
........................,,,:;;+*@?+:.....,:++:,....,.*@%,...:;..S+....
................................:;+#?..............:*%%?%???*+*?%;....
...................................:#*.........,;.;%:.....,,,,,,......
....................................+@+,....,:;*::#;..................
.....................................#*,....,:;,.S?...................
.....................................%*....,?*.,:#,...................
.....................................?%...:?%:;*??....................
....................................,#@S??S?+???SS....................
........................,;?:.......,#S*?*?SSS%%SS#S,..................
........................;S%%,......?@:;;+.......,,#?..................
.........................*S,......;#?,*;+......,?,%@:.................
........................,%%.....:%@;;,:,.......+;+:%%.................
.......................:??%,..;*??;............:+:.:@;................
.......................,*?%+;?*:.......:?,.....:,...*%................
.........................;+?*,..........?S,.........,S,...............
.......................,+%*,.......,,,;?*+%;.........**...............
.....................:??+,.....:?*+*%%*:..:%+........,S,..............
...................,**;......,++*%S%*,.....,%?,.......**..............
..................,%+......+++*?%?+,........,?%,......,S,.............
..................??.......,+%%;,.............+S:......S+.............
.................,S:......+%?:.................;#+....,?S.............
.................;%......;#:....................;@;...:S@+,...........
.................?+....:*S?......................?#:...%@%S:..........
.................%:...;*,%:.......................+S,..%@.;S;.........
................,S,.....:S.........................*?.,%@,.,?*........
................,#,.....**......,;;++.+*.:;.........?%,,;,%?,**.......
.................S:...,+#;......;;,++:?%+.%,........,%S+,:S;,.+?,.....
.................*S,,:*?*.......,+;+;;,,;:;...........;%S*S....*%,....
.................:@####?.........,......................+##,....*?....
................,*%*?#S,.................................,*S+;++%?....
.............,:+*;...?:....................................:+%@##S....
.........,;+**;:,::::+?......................................,%,,%:...
.........,???+++++++++;.....................................:*+.,;%,..
...........................................................:%S?*+;,...
.............................................................,,,......

......................................................................
..................................,,,,,,..............................
......,:,............,::++*****??%?++++**+:...........................
...:?SS#S;,.......,;*%*?:,,,,,;S##,......,;+;.........................
...?@###@#S?;,..,+*;,,;;,......%S%.........,++,.......................
...,###S%S?##*+++:............,S#+..........;;*,......................
...:###%*S%@##%,,:;;:...;::;;,*#S,..........,,:*,.....................
...,%##%*S#%SSS;;:,,?;;+**+;+++;*?+;,........,.;?,....................
....,%*+*:++,+%,...,S;;;+**:,....;+???*;........+?....................
......;%%;+?*@*.,+%S#*+++,.....:++:,.,:**;.......*:...................
........:;;**;S?SSS:?+,,....,+**:.......,;*,...:,,?;..................
..............+@;.*%+...+,:++;,...........:*,.,+..,**;,...............
...............*;.*#,,..:;+,...............,*,,;..,;,;*:..............
...............;+.;*,:..+%,.................,?;*..:;..,?*,............
...............+;.;;...:;#:..................,*%,.::...;??*:..........
...............*;.*;+,.++S*.....:;;++*;;,......:++*,...,,*?*+.........
...............%*+?%:..,?%;.....;+;+**;+,........:?+,....,;:?+........
...............%:,%S...,%?.......,,....,...........:+;,.....,+?,......
...............;*.%%*++%#:...........................;++;:....*S:.....
...............,?.?:#S?#?..............................,:;+***?SS,....
.............,;??.?*+::*;.................................,;%S*:*+....
.............:%#*.%:...:*...................................;+...;*:..
...........;;;?#::S++;+*:...............................,:+*;.,:;;*:..
.........,%@@S?++S;,....................................:%%???+;:,....
..........;+?**++:.........................................,,,........

......................................,:;,............................
....................................;+%@@#:...........................
...................................?*,?#%;............................
................................,:+?,%+,..............................
..............................:**+%;+@?...............................
.............................;?:??#,+%:...............................
............................+*.*+:S.;*................................
...........................+?.:%.:%.:%................................
..........................;S,.?;+*?,,S,...............................
..........................%:.:%+@@??:S,...............................
.........................;?.:?@@SS+,,@#,..............................
........................,%,%@@#@SS;.,#@?..............................
........................?+?#%%#S@#*..S@*..............................
.......................;%:%:::?#S?%..*%...............................
.......................;%;#??+*%%%S,.:S...............................
.......................,S?%+;,,;#@@:.,%,..............................
........................;@S*:,.;?##+..?+..............................
.........................*?S?:;*:*#S.;#S,.............................
..........................%++*S:+@@@%#S@*.............................
..........................:S+S%S#?S@SS?%S.............................
...........................S@@S*:.+*+,;*#:............................
.........................,%?::...,**+*,,S,............................
........................;S+........:;;,;%.............................
.......................:S,...,:;,...+:+S+.............................
.......................,#*...;;,....?:%S,.............................
........................*@+.........,?#:..............................
........................,#S........,,%%...............................
.........................?S........+*#:...............................
.........................+#,.......,SS,...............................
.........................+@#SS%%%%%S@@:...............................
.........................+@@#@@#S#@###:...............................
.........................*#?**;::,,,,;?,..............................
.........................%?+++:,......:%;.............................
..............;,........,S;::..........:?;............................
.............+S%,.......*S..............:?;...........................
.............:SS......,*%;.............,;+%:..........................
..............+S...:*%%S*;..::..........:;??..........................
.............,*#;:?@#*+:....,**.........,+*%,.........................
.............:?SS#?:::,.......+%,.........;#*.........................
..............*SS?*++,.......,*SS:.........+#:........................
............:??:...........,*%+,;#+.........*%........................
...........+%:...........;*%+,...:S?,........?*.......................
..........*%,........,:+**;,......,+%;........+*,.....................
........:%?,......:+**+:,...........:?*,.......:?:....................
.......+?:.,,:;;*S?;,.................;?:.......;S;...................
......:%...:;:,+@+.....................:%+.......:?+..................
......:%.......S?.......................,%+........**:................
.......%:......%+........................,?;.......:*%+,..............
.......;?......%;.........................,?:......:+?S%,.............
........*+.....;?..........................,%:.......,;S#:............
........,%:.....%;..........................,?;........,%%............
.........:S,....:%:..........................,**:........?*,..........
..........*%.....**............................:*+,.......+?;.........
..........,S:..,,%*,.............................;**,......,*+........
...........:??%SS@+.........,,,.,::,...............;?+.......?:.......
............,S##@@,........;+:*+?:;;;...............,*?:...,+#;.......
.............+#+;#?........;;:*;?:::*.................:?*?%#@@#:......
............,%+..;#:........:,,..,,:,...................::%@@#S%:,....
.......,:;+++;...:@*.....................................,;%:..,;?,...
.....;?#%*+;:;+++*+,...................................:+*;...::;?;...
.....+**;;;:,,.......................................*?S*:,:+*;::,....
.....................................................:;+??*+:.........

......................................................................
.....................................,+?;.............................
..............................,,:*;,.+S%@;...::,,.....................
..........................,+??%?%SS;*%%??*.,?##%%%*...................
..........................;?;:,,,?,,#S+++%,,,%;,,:,...................
...................................:@;...*S;..........................
..................................,%@*..**?,..........................
..................................?S:S,.:#:...........................
.................................?S,.?%..*?...........................
................................*%,.;*%?..%;..........................
...............................+S,.;?,,#+.:S:.........................
..............................+S,.;?,..;@:.+S,........................
.............................;%,.;%,....?S..*?........................
............................;S,.:%,...,**#+..%;.......................
...........................;S,..?;..,;S@#?#,.,S,......................
..........................,#:..:%..:?#@@##*?,,*?......................
..........................:S,..+*:%SS@@@#@?#S*,#:.....................
..........................,#,..,%#%#@@#S@#?#%..%?.....................
...........................#+...?@#S?%%S#SS?S,.+#.....................
...........................?S...?++...,?%S*?S:.,#:....................
...........................:#,.,%,.;+;.?SS+?#;..S*....................
...........................,#;.:S%%?*;.,;%S*#;..+%....................
............................?*..+#*::,..,%?%%;..,S,...................
............................+%..+#S*:..:*?:;S?..,S:...................
............................,S.:@*?#*;**,*?%+#*.,S:...................
............................,S*#?..***,,+##+.;#++@:...................
............................:@@+..:%%++S@%%*..*#@@:...................
............................,+S;*.+@@S#%,;*?...;+S,...................
..............................S@+..:**;..:+,....;?....................
.............................+#;......,..,;....,S:....................
.............................S+......+;........*?.....................
.............................S+......,*:......:#,.....................
.............................;%.......,+;.....%*......................
.............................,#,.............:@;......................
..............................%;.............*S.......................
..............................+%............,#+.......................
..............................;@?;::,,.....,*@:.......................
..............................:@######S?%**%@@:.......................
.............................:#%****?%S%%%%%###,......................
............................,#+.......,,?%,,:,S%......................
............................??..........?+....:@+.....................
...............++,.........,#,.................?S.....................
..............+S#+.........??..................;#,....................
..............,;#,.......:?#S%:................+@:....................
...............,#:.....:?%;,,,,.................*?....................
................#;...,?%+...........;,..........,%:...................
..............,?S%,,*S*,............?S,..........;?...................
...............;%;+S?,...........,+*+%?...........%;..................
................;S%;.......,,,:+?*;,..?%,.........:%..................
..............,?S;....,;...,*SS*:......*S:.........%;.................
.............;#?,.....;S**?%?;,.........+S+........+S,................
...........:?%;........,;%S;.............,*?+......,#*................
..........*#+.........:*?+.................,**:.....*@;...............
.........*#:.......:+??;.....................:?;.....*@;..............
.........S+........;@?........................,**.....;#*.............
.........?*.........%+..........................**.....,*?:...........
.........:S,........+S...........................**.....,;%;..........
.........,%....,*:..?%............................+*...:S.,??,........
.........,?,...,??;:#:.............................+?;;%?,..*%,.......
..........*:......?#*........,,;;,;;;;,;,...........;?S#**:..+?.......
..........*:.....;?S........,*:;+*+%,+%,?,...........:#*:,...:S,......
..........:?....;%,S,.......,?.;?;;S:**.%:............:?%::;%S#,...,..
...........S*...,.:S,........;;;;:,::,.;;..............,+?#@?;%:......
...........:#++;:+%;..........,...........................,++.,?+.....
...........,S@S#%@:.........................................%:.,*?,...
............:S???#+.........................................:*?%S?,...
............++...?+..........................................;+;,.....
..........,+*....*%,..................................................
.......,;*?;....,:@:..................................................
.....,*%;:,:+******,..................................................
.....*@?++*+:,........................................................
.....,;+::............................................................
......................................................................

8. Lie on the back arms on the floor out to the sides and the palms facing up. As if holding a 25- pound hammer in each hand begin pounding the chest without actually touching the chest (8). Move both arms simultaneously, hands in fists with the thumbs tucked inside. Continue for 8 minutes.

......................................................................
......................................................................
......................................................................
......................................................................
.......,;*:,..........................................................
.......+@S??+.........................................................
.......;%*;+++........................................................
........,++,,%,.......................................................
..........+%,:*:......................................................
...........+?.,*+,....................................................
............;*,.++:...................................................
.............:+:.,+;..................................................
...............;+:,;*:::,.............................................
................,+,:*,::;+;:,.........................................
.................,*:?,:,..,:+;:,......................................
..................,+?+;+++*+;;++;;,...................................
...................,;%;...,%*;;+;:**;,................................
.....................,?+.:?S?*+,:***%;................................
.......................+S@S;;*?%;;?%?+;:,.............................
..........,;+*?%%??+;;;;*+::::;*?%:,+?**?:,:;::,,.....................
...........,..,:*#%,............,;?.,%++%??**+;+?%+,..................
...............:,+S+..............%?:+?;??,.:+*,:S#%,.................
...............::,%%:.............:S*:?*:*,..,,:*%#S%,................
...............,::?%;......,;,.....,+;*:.+:.,*??##@S@%,...............
...............,;,+%+.......:;:,.....+%..:++%S#*%S##@@+...............
............;:....*%;.........,,.....:*..,??SS#S##%?#S,...............
............*,...:##;:::,,........:+*%:...*,?#*S@%*?+,................
...........,+.,+*?*+;+*??*++;;:,.;#@*%....?,+*+*%*:...................
..........:+;;;:,.........,,,:;;;?@@;*,..,?.,,.,;++,..................
.....,,::+*;,.....................:?%?:,,*?,.....,*+..................
.....::::,..........................,*?;;,,*;.....:?:.................
......................................:*;..,+;.....**.................
.......................................,;*:..;;....:?,................
.........................................,;+,,++:..,?:................
...........................................,+;,,;+,+?:................
.............................................+;,.:++*+................
..............................................:+;,,*+.................
................................................:++,;;,...............
..................................................;+;:+;:.............
....................................................++;:+;:...........
.....................................................*+.,?%,..........
.....................................................,+???%+..........
.......................................................,++*;..........
......................................................................
......................................................................

The arms must pull very hard creating pressure on the chest equal to 20 pounds per square inch. The effect of this action in to stimulate the thymus through its meridian point which runs along the bicep muscle. The thymus gland is directly involved with the immune system.

9. Lie down in Corps Pose and relax to beautiful, elevating music. (Musical variation: Dhan Dhan Ram Das Guru by Sangeet Kaur.) Rest deeply and sleep for 5-11 minutes. Comments: Many sophisticated systems have evolved out of the martial traditions to strengthen the human being in its full range of expression. In the times of Guru Gobind Singh (the tenth Sikh Master who was a great Sikh warrior, yogi healer, and poet) there was a great need for warriors to stay healthy and strong in the face of chaotic conditions. Very few had to defend the weak from multitudes of attackers so Guru Gobind Singh conditioned them with exercises such as the ones in this kriya.

This kriya adjusts the mineral concentration and balance, stimulates digestion, increases metabolism, and strengthens the entire immune system.

Practice this series today to maintain a vigorous metabolism and radiant health tomorrow.

From Inner Workout, Taught by Yogi Bhajan in the summer of 1985 at the Khalsa Women's Training Camp

Page 50

......................................................................
......................................,:,.............................
....................................,?SS?.............................
....................................%#:,,,::::::,,,...................
....................................,,..::,.....,,:;;;;:::,,..........
................,;:,,...................;...,,,.....,,,,,::;;:;:......
...............,;;:;;;::::::::::,,:::,:,;:..,::::;::::::,,:,,,,+:.....
.................::,,,,,,:,,,,,,,,,......::,.....,,:+,..,,;:::,.:,....
.........,,,,,,,,,::,:::,,,,,,,:::,,,,,,,,,;;,,::...,::,,,;,,,:;;;,,,.
...............,+;......,,,,,,,...,:;;:,:,::::,,,,::,,,,,,,,,,,,,,,,..
...............:?+................,::::::,,,,,:,,,,...................
......................................................................
......................................................................
......................................,,..............................
.....................................,%%,.............................
.....................................,S%..............................
............................,,,,,,,,,:*+,,:,,,,,;;:,.,................
.......................,,,:::,:,,,,,,,,,,,,,,,,:*,;+::::..............
....................,:::,:,,,:::::,,,,,,,::,,...,,;;,.,;..............
....................;;;:;;;::,,,,::::;;;:::;;;:,:;;;+;;:,,............
....................,*:,,.,,..................,,,.....................
....................,?:...............................................
......................................................................
......................................................................
.....................................:::,.............................
....................................::.,+;,...........................
..................................,::,::;:,...........................
.................................,:,.;,,;:,...........................
.................................:,.::.,:::...........................
................................,;.,;..:,::...........................
................................,:.::..:,,:...........................
................................;,.:,..::.;...........................
...............................:,..;...,;.:,..........................
..............................,;..,;,,,:;:.:,...,.....................
..............................,:..,:,,,,,;..;::::::,..................
...............................;............,,:...,;..................
...........................,,,:;;::,:::::,::;;;;:,:;,,,,..............
.............................;S;.,,......,,.....,,....................
.............................,;:......................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................,,,.............................................
..................,::,,,,:::,.........................................
...............,,::,...,,..,:,........................................
...........,:::,,,..:::::,..::.....................,,.................
...........;:,.,;::,:::,,,,:;,::,................,:,,:,...............
.......,:::::::::,;:;;::::;;;+::;:,,.............:,..:,...............
.......,?+?%,........,,,,,::,,...................,:.,:,...............
........:,:::...................................,,;:;;,...............
..............................................,:,,;;;,,:..............
..............................................:,,:::;:.;,.............
..............................................::::,+,;,:..............
..............................................,;,,:,;,:,..............
...............................................,;,..,;:,..............
..........................................,,,::,,.....,::,:,..........
......................................,,,::,,,,,,....,,....;,,,,,,....
...................................,,.,,,::.,,,,,,:::,...,::,,,,,,....
...................................:?+%+..::::,,,:::,:::;,,...........
...................................,;:?;....,,:,::,,::::,.............
...............................................,,,....................

KY kriya for massage of the Lymphatic System (from Physical Wisdom)

......................................................................
......,,,,,................................,,,,......,,,,,............
......,:::,................................,............,,:,..........
.......,:,:...........................,,,,:................,:,........
........,,,,.........................,,.,;::,.....,:,:,......,:.......
........,:.,,......,,,,,............:,...,,::,,...:,..;.......,:......
.........,,.,,.,..,:,..,:..........,:......,::,:,,:,.,;........,:.....
..........:,.:,?*.,,....:,.........:.........,:,,,,+:::.........:,....
...........:,.:::.,:....,,........,:...........,:,::.,;:,.......,,....
...........,:..:,..,,,.,:.........,:.............;,.,::::.......,,....
............,,..,,,,,,,:,.:,.......:............,:...;,:;.......,,....
.............,,..,,,...::,::.......:,...........,;..,;.;;.......:.....
..............,,.......+?:,:,......,:............:,..:,;:......,,.....
...............,,........:,::,......,:.....,,,,,,;:..,,;,.....,:......
................:........:,:,,.......,:,..,:,.,::,.....,:....,,.......
................:.......,:.:,,.........:;:::,,:,.......::,:::,........
................:.......,:.,;,..........,,,::;....,,,,::,::,..........
................:........:.,;..............,,;;;::::::,,,,............
...............,:........;:,.....................,....................
............,,,:,........,:,,,,...................;+..................
........,,,,,,.............,,:,,,.................:+..................
........:,.,,,,,,.....,,,,,,,,,.,,............:::;,,::::..............
.......,:......,,,,:,,,,........,:............::::,,::::..............
.....,,,:;,,,.....,,,,,,,,,,,,,:;,,;,.................................
.........:,:::,,,,,,,,,,,:,,,,,:,.,%:.................................
...........................,,,,,...,..................................
......................................................................
.......,,..........................,:,................................
.......,+:.......................,::;,.................,:,............
........:;::....................,;,:,..........;,.....::;,............
.........,::,..................,:,:,...........:;:,..:::,.............
..........,:,:,......,,:,.....,:,:,.............:,:::,:,..............
...........,:,::....:,..:,...::,:,...............,::::,...............
............,:,,:...:...,:.,:,,:,................,+::;................
.............,:,,:,.:,.,:,,:,,:.................::.+,::...............
...............::,::,;,:;::.::.................::.:::.::..............
................,:.,,,.....:,..................:.;,.:;.:,.............
.................,:.......,:..................,:.:::::.::.............
..................::......:,...................;.......;,.............
..................,;......;....................:,.....,:..............
...................:.....,:....................,:.....:,..............
...................:.....,:.................,,,,:.....:,..............
...............,,,::......:,,,,..........,::,,,,.......,::,,..........
.............,::,,,.....,,,,,:::........,:,...,,,,,,,:,,,:,:,.........
............::..,,,,,,,::,::;:.:,.......::...:,,,,,,,,,:::.:,.........
............:,..,,...,,,,,,,,,::,,,..,,,,;:,,,,,,::::::,,,::,,,,,,,...
.......,,,,,::,,,,,,:;::::::,,:,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,....
..................................,**.................................
..................................,;;.......................,.........
.........................................................,::;;,.......
......................................................,:::::::........
...................................................,:;::,,,:,.........
.................................................,:;:,.,:,............
.......................,:,:,.....................+:,..:;,:,...........
......................,;,..,:....................+..;;:...;,..........
......................,:...,;....................:,.,+:...:,..........
......................,:...,:....................,:,..::,.;...........
.......................:;:,,:......................::..,;,:...........
....................,:;;:,..:,......................,;,..:;...........
.....,;::::;;:;::;;;;:...,..,:......................:::,.,;,..........
.....,::::::,,,,,,,,.,:::,..:,......................;,,,..:,..........
........,,,,,,,,,:,,,,;,....:,......................;,....;,..........
......................:,....:,......................:,....;...........
...................,,.,:....:,...................,,.,:....;...........
................,:;:;;::....,,................,:;:+:::....;,..........
..............,::,:,,,,,....,,...............,;::::::,....:,..........
..........,,,,;.............;:,,,,..,.......::............;...........
..........,,,,,.............,,,,,,..,,....,,,.............,...........

1 . Sit in easy pose. Keeping the arms close to your sides, bend the elbows so that the hands and forearms are pointing straight up and the palms are facing each other. Strongly push one arm out and up at a 60-degree angle while the other arm remains bent, becomes hard like steel, and creates a solid balance for the extended arm. Then push out the bent arm while the extended arm returns to the balancing position close to the side of the body. The arm is pushed out from the armpit, which is stretched in this motion. This is a very vigorous and demanding exercise. You will work hard to do it correctly. You are channelizing the energy of the Ida and Pingala. 10 Minutes.

2. Extend both arms up and out, creating a "V'' between your arms. Keep the elbows straight and criss- cross your arms in front of your face.

Move very quickly with Breath of Fire. 1 1/2 Minutes.

3. Extend both arms out in front of you with the palms facing up. Moving both arms together, move as if you were splashing water up and over your head. Breathe powerfully through your mouth for 2 1/2 Minutes.

Page 51

......................................................................
......,,,,,................................,,,,......,,,,,............
......,:::,................................,............,,:,..........
.......,:,:...........................,,,,:................,:,........
........,,,,.........................,,.,;::,.....,:,:,......,:.......
........,:.,,......,,,,,............:,...,,::,,...:,..;.......,:......
.........,,.,,.,..,:,..,:..........,:......,::,:,,:,.,;........,:.....
..........:,.:,?*.,,....:,.........:.........,:,,,,+:::.........:,....
...........:,.:::.,:....,,........,:...........,:,::.,;:,.......,,....
...........,:..:,..,,,.,:.........,:.............;,.,::::.......,,....
............,,..,,,,,,,:,.:,.......:............,:...;,:;.......,,....
.............,,..,,,...::,::.......:,...........,;..,;.;;.......:.....
..............,,.......+?:,:,......,:............:,..:,;:......,,.....
...............,,........:,::,......,:.....,,,,,,;:..,,;,.....,:......
................:........:,:,,.......,:,..,:,.,::,.....,:....,,.......
................:.......,:.:,,.........:;:::,,:,.......::,:::,........
................:.......,:.,;,..........,,,::;....,,,,::,::,..........
................:........:.,;..............,,;;;::::::,,,,............
...............,:........;:,.....................,....................
............,,,:,........,:,,,,...................;+..................
........,,,,,,.............,,:,,,.................:+..................
........:,.,,,,,,.....,,,,,,,,,.,,............:::;,,::::..............
.......,:......,,,,:,,,,........,:............::::,,::::..............
.....,,,:;,,,.....,,,,,,,,,,,,,:;,,;,.................................
.........:,:::,,,,,,,,,,,:,,,,,:,.,%:.................................
...........................,,,,,...,..................................
......................................................................
.......,,..........................,:,................................
.......,+:.......................,::;,.................,:,............
........:;::....................,;,:,..........;,.....::;,............
.........,::,..................,:,:,...........:;:,..:::,.............
..........,:,:,......,,:,.....,:,:,.............:,:::,:,..............
...........,:,::....:,..:,...::,:,...............,::::,...............
............,:,,:...:...,:.,:,,:,................,+::;................
.............,:,,:,.:,.,:,,:,,:.................::.+,::...............
...............::,::,;,:;::.::.................::.:::.::..............
................,:.,,,.....:,..................:.;,.:;.:,.............
.................,:.......,:..................,:.:::::.::.............
..................::......:,...................;.......;,.............
..................,;......;....................:,.....,:..............
...................:.....,:....................,:.....:,..............
...................:.....,:.................,,,,:.....:,..............
...............,,,::......:,,,,..........,::,,,,.......,::,,..........
.............,::,,,.....,,,,,:::........,:,...,,,,,,,:,,,:,:,.........
............::..,,,,,,,::,::;:.:,.......::...:,,,,,,,,,:::.:,.........
............:,..,,...,,,,,,,,,::,,,..,,,,;:,,,,,,::::::,,,::,,,,,,,...
.......,,,,,::,,,,,,:;::::::,,:,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,....
..................................,**.................................
..................................,;;.......................,.........
.........................................................,::;;,.......
......................................................,:::::::........
...................................................,:;::,,,:,.........
.................................................,:;:,.,:,............
.......................,:,:,.....................+:,..:;,:,...........
......................,;,..,:....................+..;;:...;,..........
......................,:...,;....................:,.,+:...:,..........
......................,:...,:....................,:,..::,.;...........
.......................:;:,,:......................::..,;,:...........
....................,:;;:,..:,......................,;,..:;...........
.....,;::::;;:;::;;;;:...,..,:......................:::,.,;,..........
.....,::::::,,,,,,,,.,:::,..:,......................;,,,..:,..........
........,,,,,,,,,:,,,,;,....:,......................;,....;,..........
......................:,....:,......................:,....;...........
...................,,.,:....:,...................,,.,:....;...........
................,:;:;;::....,,................,:;:+:::....;,..........
..............,::,:,,,,,....,,...............,;::::::,....:,..........
..........,,,,;.............;:,,,,..,.......::............;...........
..........,,,,,.............,,,,,,..,,....,,,.............,...........

......................................................................
......................................,:,.............................
....................................,?SS?.............................
....................................%#:,,,::::::,,,...................
....................................,,..::,.....,,:;;;;:::,,..........
................,;:,,...................;...,,,.....,,,,,::;;:;:......
...............,;;:;;;::::::::::,,:::,:,;:..,::::;::::::,,:,,,,+:.....
.................::,,,,,,:,,,,,,,,,......::,.....,,:+,..,,;:::,.:,....
.........,,,,,,,,,::,:::,,,,,,,:::,,,,,,,,,;;,,::...,::,,,;,,,:;;;,,,.
...............,+;......,,,,,,,...,:;;:,:,::::,,,,::,,,,,,,,,,,,,,,,..
...............:?+................,::::::,,,,,:,,,,...................
......................................................................
......................................................................
......................................,,..............................
.....................................,%%,.............................
.....................................,S%..............................
............................,,,,,,,,,:*+,,:,,,,,;;:,.,................
.......................,,,:::,:,,,,,,,,,,,,,,,,:*,;+::::..............
....................,:::,:,,,:::::,,,,,,,::,,...,,;;,.,;..............
....................;;;:;;;::,,,,::::;;;:::;;;:,:;;;+;;:,,............
....................,*:,,.,,..................,,,.....................
....................,?:...............................................
......................................................................
......................................................................
.....................................:::,.............................
....................................::.,+;,...........................
..................................,::,::;:,...........................
.................................,:,.;,,;:,...........................
.................................:,.::.,:::...........................
................................,;.,;..:,::...........................
................................,:.::..:,,:...........................
................................;,.:,..::.;...........................
...............................:,..;...,;.:,..........................
..............................,;..,;,,,:;:.:,...,.....................
..............................,:..,:,,,,,;..;::::::,..................
...............................;............,,:...,;..................
...........................,,,:;;::,:::::,::;;;;:,:;,,,,..............
.............................;S;.,,......,,.....,,....................
.............................,;:......................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................,,,.............................................
..................,::,,,,:::,.........................................
...............,,::,...,,..,:,........................................
...........,:::,,,..:::::,..::.....................,,.................
...........;:,.,;::,:::,,,,:;,::,................,:,,:,...............
.......,:::::::::,;:;;::::;;;+::;:,,.............:,..:,...............
.......,?+?%,........,,,,,::,,...................,:.,:,...............
........:,:::...................................,,;:;;,...............
..............................................,:,,;;;,,:..............
..............................................:,,:::;:.;,.............
..............................................::::,+,;,:..............
..............................................,;,,:,;,:,..............
...............................................,;,..,;:,..............
..........................................,,,::,,.....,::,:,..........
......................................,,,::,,,,,,....,,....;,,,,,,....
...................................,,.,,,::.,,,,,,:::,...,::,,,,,,....
...................................:?+%+..::::,,,:::,:::;,,...........
...................................,;:?;....,,:,::,,::::,.............
...............................................,,,....................

4. Lie down on your back and lift both legs up over your head into a plow pose. Return your legs to the floor and continue leg lifts into the plow pose. 2 Minutes.

5. Lie down straight and put your hands under your neck. Spread your heels about one foot apart. Begin jumping the body from the hips, moving from the center of the body. Don't bend the knees, but move from the thighs to the rib cage. Move vigorously. 3 1/2 Minutes.

6. Still lying on your back, lift your legs up, and grab your toes, keeping your knees straight. Open your mouth and breathe through your throat. 1 Minute.

7. Come into the baby pose with your forehead on the ground and your hands behind you. Go to sleep listening to ''Naad'' by Sangeet Kaur. After 11 minutes rise up, cross your palms over your heart center and sing along with the tape for 5 more minutes. Yogi Bhajan played the gong during this meditation.

COMMENTS: I feel if the body is made to be very strong, really strong, it can fight off anything. ( YB October 30, 1985)

Page 52

Kundalini Yoga Nabhi Kriya (From The Aquarian Teacher, level one textbook)

1) Alternate Leg Lifts. On the back, inhale and lift your right leg up to 90 degrees. Exhale and lower it. Repeat with the left leg. Continue alternate leg lifts with deep powerful breathing for 10 minutes.

......................................................................
................,;..,,................................................
......,.........:;:,:::::,............................................
......;.........:,::....,,::..........................................
................,:;........::,........................................
................,:,:........:;........................................
................:,,:..................................................
................:,:,..................................................
................:,,:..............................:;..................
................;..:,.......................,.....;+::;::,,...........
...........,,,..;..,:.......................;,....;;,;,.,,,:,.........
...,:::,,:::,,::;...;,,,,...........,,......,.....;;:,......,:,.......
..,:,,::,,,,,,,,,,,,;,,,,,::,,::::,:;,....,.......;;,:........;;......
.,:;:+;;;,,:::::::;+;++;;;;;;;;;;;;;,,,..,+;......;;.;.........,......
..,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,...,,,,.....;;.:................
..........................................::,.....+:,:................
..........................................;,:.....*,.;,...............
..........................................;,;....,*..,:...............
......................................,,,.;,;:::,:*...;...............
....................................:::,;:;.;,,,,,:,..:,..............
....................................;,,::::.:,...,.,,,:,..............
.................................,:::::;::;::::::::::;::::::::::::::,.
......................................................................
......................................................................
......................................................................
.....,;.........,...,,,:+.............................................
.....,:.....,::+;;:::::::.............................................
............::;:+:;;;;:,..............................................
......,:::,,,*:;;...,:::..............................................
.....,:,,,:,::.::::....,:........................................,....
..,:::;:+;;:,,,,,,::,,:;;,,,,,,...............................,:;+,...
...,,,,,,,,,,,,,,,,,,,,,,,,,,,..............................,;+;:,....
....................................,+,..........,,,:::;,,:;;::::,....
.....................................,.........:::,,..,:;;:,::........
...............................................:,...,;;::,,:,.........
....................................,............,:+;,.,:,............
..................................:::;:,,:::::::::;,.,::..............
.................................,:,:,::,...........::,...............
................................,:;:;;+::;:,,::::::;;:::::::::::::::..
....................................,;::,,,,,,........................
....................................,;,...............................
......................................................................
......................,;..............................................
......................,;:,;::,........................................
......................::,;,,,::,......................................
..........,...........:,;,....,;,.....................................
.........,+,..........:,:,.....;;.....................................
......................:,::............................................
......................;.:,............................................
..................,,.,;,;:+...........................................
..............,::+;;::::::,...........................................
..............::;:+:;+;;;;............................................
........,::;:,,*:;;,..,,:;,...........................................
.......,:,,,:,,:.:,::....,:...........................................
.....,::;:+;;;,,,,,,:::::;;:::::::::::::::............................
.............,,,,,,,,,,,,,.,,,,,,,,,,,,,,,............................
......................................................................
......................................................................
........................,,............................................
......................:::;,...........................................
......................::,.............................................
.....................,::,.............................................
....................,::,:.............................................
....................::;,:....+:.......................................
.....................:;.:,...,,.......................................
....................::..:,............................................
...................,:...:,............................................
...................,:..,:................,,,,.........................
...................,:..:,...............:,,,:,........................
...................,:..,:..............:,,,..;........................
....................:...;,............,:.:,.,:........................
....................:,.,:.............:..,,.,:........................
....................:,.,:.............:..:;.:,........................
....................,:.,:.............:.;;;,:,........................
.....................;.:,.............:,:,+:,:........................
.....................:,,:.............,,::::.:........................
.....................,:.:.............,:::.:,:........................
.....................,:,:..............::,,:,:........................
......................:,:.........,,:++;++;:,;:::,,,..................
.............,,,,,,,:::,;,,,,,,...,,,,,,,,,,,,,,,,,,..................
.............,,,,,,::,,,:,,,,,,.......................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

This is for the lower digestive area.

2) Leg Lifts. Without pause lift both legs up to 90 degrees on inhaling and lower them on exhale. For balance and energy, have the arms stretched straight up palms facing each other. 5 minutes.

This is for the upper digestion and solar plexus.

3) Knees to chest. Bend the knees and clasp them to the chest with the arms, allowing the head to relax back. Rest in this position for 5 minutes.

This eliminates gas and relaxes the heart.

4) Beginning in position 3, inhale, open the arms straight out to the sides on the ground and extend the legs straight out to 60 degrees. Exhale and return to your original position. Repeat and continue for 15 minutes.

This changes the magnetic field and opens the navel center.

5) Leg Lift. On the back bring the left knee to the chest, hold it there with both hands and rapidly raise the right leg up to 90 degrees and down, inhaling up, exhaling down, for 1 minute. Switch legs and repeat for 1 minute. Repeat the complete cycle once more.

This sets the hips and lower spine.

6) Front Bends. Stand up straight, raising your arms overhead, hugging your ears, and press your fingers back so that your palms face the sky or ceiling. Exhale as you bend forward to touch the ground, keeping your arms straight and hugging your ears, and inhale up, very slowly with deep breathing. On exhale apply mul bandh. Continue at a slow pace for 2 minutes, then more rapidly for 1 more minute.

This is for the entire spinal fluid and the aura.

7) Totally relax or meditate for l0 minutes.

COMMENTS Nabhi refers to the nerve plexus around the navel point. This set focuses on developing the strength of the navel point. Times indicated are for advanced students. To begin practice, start with 3 to 5 minutes for the longer exercises. Together, these exercises get the abdominal area in shape quickly and activate the power of the Third Chaka.

Page 53

......................................................................
......................................................................
.................................,;:::...,............................
...............................,+*;:?%*+;*;,..........................
..............................,?;..,?+*:.:?;*;........................
..............................++....?,.....,+?........................
..............................*:....?:::;;+*%,........................
..............................:*,...++??*;,,?.........................
...............................;%??**?:;;;*;?,........................
...............................;?++::+*++;;?@*,.......................
..............................:%,.......,:;;*%?:......................
................;+...........,%:...,:.......:%+*......................
................+%...........?+....,%,......,%:?......................
................,;..........:%.....,?.......,S:?,.....................
............................?:.....+*.......,S:?,.....................
...........................:?++...,%:.......,S:?,.....................
...........................*S+?*,.**........:#:?,.....................
...........................+?..+*+S,........:S;*......................
...........................*;...;S:..........%?;......................
..........................,%,...??*+;:,,,...:S%,......................
...........................?,..,?,:++*****++?#*.......................
...........................?,..,?.........,,,*:.......................
...........................*:..,%:,,.........*:.......................
...........................++..:S++***++;;;;;?:.......................
...........................:*..:?...,,,::::;:?,.......................
..........................,?%..:?............*:.......................
..........................*+?..;S,...........*;.......................
.........................;*,S**%#,...........;+.......................
........................:?,:%;,.;?:..........:*.......................
........................*:.,*..,*%;..........,*.......................
.......................;+...+?**S;...........:*.......................
......................,%,....::::............:*.......................
......................++.....................:*.......................
.....................,?,.....................:*.......................
.....................+;......................,?.......................
....................,?.......................,?.......................
....................*+.......................:?.......................
...................,%,.......................:?.......................
...................+*........................:*.......................
...................+?+:,.....................:*.......................
.....................:;+++++;;;;;:::,........:?.......................
.........................,%+:::;;%*;+*?++++++*;.......................
.........................+*.....;*,.;?:.,,,,,.........................
........................,?,....,%,..?;................................
........................:?.....+*..,%,................................
........................+*.....?:..;*.................................
........................++....,%,..?,.................................
........................+*....:?..;*..................................
.....:;::::::::::::,,,,,+*....;*.,%+::::::::::::,,:::::::::::::::,....
.....:;;;;+;;;;;;;;;+++;+%....++.+*;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;,....
.........................?:...*;,?,...................................
.........................++...?::%,...................................
.........................+*...?:,?*;:,,...............................
.........................**:;+???;,:;++*+;............................
.........................?+::,.,++*??***?*,...........................
.........................+*;;;;;;;*%%*,...............................
..........................,,::::::,,,.................................
......................................................................
......................................................................

Kundalini Yoga to stimulate the Ajna (From Keeping up with Kundalini Yoga) 1. Stand up straight and lock the thumbs into your tightly squeezed fists. Let your arms hang at your sides, Gently and carefully let the head fall back and stare at a point on the ceiling or in the sky. Inhale and begin breath of fire. Continue for 2 - 3 minutes. Then inhale deeply as you slowly bring the head forward and tuck the chin in. Hold your breath briefly with the head straight. Then exhale and relax. This exercise sets the magnetic field, alerts the body, and opens circulation to the head.

2. Triangle Pose. Supporting yourself with the palms of your hands and the soles of your feet, and with your rear end up in the air, form a triangle with the ground. Your body should form a straight line from the heels to the buttocks and from the buttocks to the wrists. The head should be in line with the body and the arms should be about 2 feet apart. Remain in this position with long, deep breathing for 2 - 3 minutes. Then inhale. Exhale and apply mul bandha. Hold your breath out briefly. Inhale and relax. This exercise aids in digestion and works to strengthen the nervous system.

......................................................................
...................................,,:::::,,..........................
...............................,:;++;:,,,,:;;,........................
.............................,;;;+?+++;:....,;+,......................
...........................,+;,...:+?+++;,....:+,.....................
.........................,;;;;,....,*,,:,;.....:+.....................
............,+;.........:+:..:*;,...;:..........:;....................
............:?*.......,++,..:+,:+:..;:...........+,...................
............,;:......:+,...;;...,;;:*:...........,+...................
...................,+;:::,;:......+;;:............;:..................
..................,+;*+,,;:.....,;+:;:............,+..................
..................;;*;.,,.:....:+,.;*:.............+,.................
...............,::*+*.:+,+:..,;;,...:;.............:+.................
..............;?+;?**;;..;;,;;:......+,............;*;,...............
.............:+,...+%:.,:+*;,........,;,..........:+,:+:..............
.............+*....;+:;+%;............,+,.......,;*...,;;.............
.............;*,...;+,,+,..............,;:,...,;;,;+....;:............
.............:*+..,*,.+:.................,;;;;:,...+;....+,...........
..............:*;+?,.:+....................:,.......?;...::...........
...............;;*,.,*,.............................+S:..,;...........
............,:*;+,.:+,..............................:?+,..+...........
.........;+*+;%*..:;,............................,::*+,*..*,..........
...,,,,,,::*;++.,+;,,,,,,,,,,,,,,,,,,,...,,,,.:**+;;;+*?;:*;,,,,,,,...
...::::::::;*;.:++;;;:;;;;;;;;;;;:;;;;;;;;;;;;+++++*%?:.,:+*::::::,...
.......:*+:::,;:...................................;*+;;;;:,..........
......+?%?*::;,.......................................,...............
.......,,::,,.........................................................
......................................................................

........................................,:............................
.......................................:?*,...........................
.................................,;+;.,+:;:...........................
.................................*+;+.;;.,*:..........................
................................:+..+;;+;+;;+:......,+;...............
.....,,,,,,.....................,*,.+%%+:,..,*,.....:*?...............
...,;;;***++;................,:;;*+?*:,..,,:??:.....,;:...............
...+:....:;;**,...........,:;;;;;;::*;+*?*%??+;;,.....................
...;*.......,:+:........,;+;;;;:,.:*?+,,;+++...:+:....................
...+?*:.......,*..,,:;***+;:,...:+:,:+,..,;%;...,;;,..................
..,+;,;;;:,,,:*%+***++++?...,:;+:,...,+:...:+:....:;:.................
..,+;,.,*:;*+*++;;::,..:+;+;;:,.......,+;,..,+,.....;+,...............
...:+,:+:,+,...........;*?:.............:+:..,+:.....,+:..............
...,+;*;,*,........,;;,+*:................;+;::+;......;;,............
.......:*%:......,+***?:..............,::;;++;***?:.....::............
........,;?,....,++SS,:+;...,:::::::;;;;:,.....,:;*;....::............
..........,*,.....,%*;..;+:;+::,,:::,,.............;+,:;:.............
...,,,.....,+,....:++::.+;:*;.......................;?;:,,,::::::::,..
..,;;;,.:;;;+?,...;;;;.;+..,*........................++;;;;:::::,,,,..
...........,,,+;..;;.:,*,...?;.......................,+...............
...............;+:;+..;;...;;:......................,:*...............
................,:;*;;?;;::?:.::::::::++:,,,;?+:;;;;;;,...............
....................,,,,::::,,::::::::::;;;:::::,,,...................
......................................................................

3. Bow Pose. Lie on your stomach. Reach back and grab your ankles, bending at the knees. Inhale and arch the spine completely, pulling on the ankles, so that only the pelvis, abdomen, and lower chest remain on the ground. The head is tilted all the way back. Breathe long and deep in this position for 1 - 3 minutes. Then inhale, gently stretching the spine. Exhale and relax. This exercise also aids in digestion, while opening the central nerve channel of the spine.

4. Stretch Pose. Lie on the back with the legs together. Pointing the toes, raise the heels 6 inches. Stretch the arms out straight, pointing at the toes, and raise the head and shoulders six inches. Stare at your toes. In this position begin breath of fire and continue for 1 to 3 minutes. Inhale and hold briefly. Exhale and relax. This exercise activates and balances the energy of the third chakra, sets the navel point, and tones the abdominal muscles.

......................................................................
..............................................................,:,.....
..............,,.............................................:+:;;,...
.............,?*............................................:%,..,;;..
.:?*+;,,.....,;;..........................................,++*;....+,.
.,%;:+??**+;::,,,..............:?**++**++++:,,............;+..+:...;:.
..,;;.+,.,:;+*********;;;;::;::;*+*?****++*+*****;:,::::,,*;;;,;;::;,.
....;+*;;+:,.....,,::;*.,,,,,,,,,,,::::::;;::,:;**+**+++++*+;;;++:,...
.....,::,,,:;;;:,,,..,*,........,::::.....,:*;;:,..:+..,,,,,;,:*,.....
..............,,:;;;;;*,..,,::;;::,,........+,,:+*;*+..,,....,+,......
.....................,?;:;;::,.....,,:::;;+*%:..;+.?+;+*+;;,;+,.......
......................;++;;;;;+++;;+%%??**+;++;;++:;;;::::;;;+,.......
.......................,;;;;;;;;;;;;;:;::;;;;:::::::;;;;;;;;:;,.......
....................................,,,,,,,,,,,,,,,:::::,,,,..........
......................................................................

........................................,;;;::,.......................
.......................,::;:,.........,+;:,,:+*?;.....................
......................;+::+**+:,......+:.......:**:...................
......................+;.....,:;:.....+*.........,+*,.................
......................:?:.......;;....**+,.........+?.................
............??+.;%:...,?*++;:,..;+....*;+*:.........?,................
...........,%*?:S?S,..?;,.,:;+*+;...,+;:,,++:,....,++.................
...........,*****:*+..:+..:+..*+....,*:,...,;;;;++;:..........,.......
.............,.........++*+:++;*+....,?:...,..,;*?;......*?+:%*?;.....
........................,?+;:...*+....+:,:+;:+++++*;....,%*%+#*S*.....
........................,?,......*;...,;;+%++;+;,..;+:..,**?;%*?+.....
.......................:*:.......,?.......**;+,.....,+;...,...,.......
......................,*,..,+,....?:......:*,.::......++..............
.....................,*,...,?;....+;......;*.:?,.......;+.............
.....................*:.....;;....++......*;.*;.........+;............
....................:+......;:....;+.....,?,.?,......+,..*:...........
....................?,......;%+++;+*.....;*.,*.......?,..:*...........
....................?,..,,,,:?+,,,?:.....+;.++......,?....*,..........
....................*+;;++;+?*,..,*......+;.*:......:?....*:..........
....................*,,..:++:..,;*:......++.?,,,,,,.:?....*:..........
.................,;;?;:+++,.,;?%:,.......:?.*??++++?%+....*:..........
..............,::?%%;***::;++;:+;.......:*?+,+*...;?:.....*:..........
............,*%%S%;;;;++;;:,....:+...,;*;,,%??,...*+::::;;?,..........
..........:;++;%%%*;:::...,*.....;,,;+;:::?%;,...,*:;;:::+*...........
.....,,.,?+,.....,.......,?;...,,;++:,+%?*:.....:+,......;*...........
...:*;;;%;.............,;*;.:;++++++*S?;,...,:;*?;:,,,,,:*:...........
..+?:...*;,..::,..,,:;+++++%?*++??*+;,..,:;+++:,,:;;+++;;?............
..*+,....;+;+*?????*+::+???S+.,,,,:;;+++;;:,............;+............
..,;+++;;;;;;;++++++++%#%???+;;+++;,,,,.........,.......*,............
......,,,,,,,,,,,;??*;,:::;,,.................:*;......;+.............
...............,++:....::.................,:+*+,......,?;::::,........
.........:++++*?;....:,,+;,.,,......,,::;+++:,........*;::::;++;:,....
.......,*+,,..,?;:,..:+++**;+?;;+?+++;;;:,...,......,*%*;,....,:;%:...
......,*:......:;;++++;;:::;+++***+++++;+;++++?+++***++?%%....,:;*,...
......,*:,,,,,,.....,,::;;;:+*++++;++;++++;;++*+++++;;::,,,:;+;:,.....
.......,;+;;++++++++;;;;::::::;;;;++;;++;;;++++++++++++;+++;:,........
.................,,,,,:::::::;;;::::::::::::,..,,,,,,,................
......................................................................

5. Sit on your heels. Inhale and. keeping the head straight and the shoulders relaxed, flex your spine as far forward as you can. (5A) Exhale and flex it back in the opposite direction (5B). Begin slowly and continue rhythmically with the breath for 1 to 3 minutes. Inhale in the forward position. Exhale and relax. This exercise further prepares the spine for the exercises to follow.

6. Sit on your heels. Spread the knees wide. Bring the forehead to the ground. Rest the palms of your hands on the soles of your feet. Focus on the third eye and consciously relax while maintaining normal breathing. Continue for 5 to 20 minutes. Then take several deep breaths and slowly come out of the position. This exercise subtly uses the sexual energy of the second chakra to stimulate the Ajna (sixth) chakra. It also cleans the eyes.

......................................................................
............................,,:::::::::,,,.,..........................
....................,,::::;;;::,,,,,,,::;;++*;:;;:,,..................
.................,:;;:,,,,..................,+;.,;**+:,...............
................:+:...........................+;...:+:;+;,............
........;;,....;;..............................*,...,+..:+:...........
.......:S?:...:+...............................;:....;;..,;;..........
.......,**,...+,...............................:;.,,,:*....;;.........
.............,+..........................,:::::++;+;::;;;,..;;........
.............;;.................,,:;::;;;;:,,+*:,,......:;:..?,.......
......,;;++::?:..............:;;;+*+::,......,*,..........;;,?:.......
....:+*?***%?,;;............;;,,;:............;*,,,,.......,+?,.......
...+?;++;:::*,.:+:..,.......,..:,..............%:::;;:,,.....;;.......
..+?;:*:....:+,.,;+,,+:........................?,...,::;;:,...:+:.....
.;+..+:......:+,,+;:+??++:...................,,*,........;*;...,;+:...
,*..,+........,*:,..+%;;+?;::,,,,,,,,,,::::;;;;,......,:;;,:+,...,;+,.
:+..+:.........;;,:+*:.;;;+:::;;;;;;;::::,,,.....,,:;;;;:;:.,*:,::::,.
,*.,+.........,?+;:,....,:;*;,............,;;*;;;;:::,...%%;;?+;,,,...
.;;+;.......,;+;,..........,+;;:,.........,:+:,....,,::;;+;:,.........
..,;+,,,,,:;+;..............*,.:;;:,,,::;;;:..,:;;;;::,,,.............
....,:;;:::,................:+:,.,::;+;,,,,:;;;:,,....................
..............................:;;;,,:::;;;::,,........................
.................................,,,,,,...............................
......................................................................

7. Bundle Roll. Lie on your back with your arms pressed tightly against your sides and your legs like a bundle of logs. Keeping the body straight, begin rolling over and over across the room, to one side and then to the other. Continue for 3 to 5 minutes. Then relax. This exercise stimulates the entire body. It balances the magnetic field and massages the muscles. Do not do Exercise 6 unless you follow it with this exercise.

......................................................................
......................................................................
......:;::::,,,,....................,.............,.........,,........
........,,::::;;;;;;;;,:::::;++**+++S;:::;;;:::::;;;;;:,,..,**........
...,:::,,,,,,:::;++;;+**:,,::::;::::;;;;:,,,:::++,..,,::;;:.+,........
.,;*+;:;?*;:::,,,*,,:;:........,:;++++??;:;*+:;*;::?,....,*:,,,.......
.:+::;+*+;:;;;;:*;,:,.......,+**+;:,,:+,.:;,....,,;:......*+:::;;;;:..
..,:::;+;;;:::,;*,........,;;;:,....,*,.:%++;;;;:,,...,,:;+*:::,......
..........,,:;;?,.....,,,;;:,..,;;:;+;..+,,,,,::;;+*+++*;:;*:,:;;:....
...............:++;;:.+%?*;,:+:,,,,,*,..*..,,,,,;...,**?,:+*....,?,...
................,;*+;;;+??;:,,::::;;+;;;*+*+;:;%;....,*;;+;;...:+*....
..................;+;::,,,::::;;;::,,,:,,,;,...,,.....,*??:....*+:....
....................,,::;;;;;;:::;;;;;;;;;+;::::,,,,:+*;%?;;::;+:.....
.............................,,:::::;;;;;;;+********++;:,..,,,,.......
...............................................,,,,,,.................
......................................................................

8. Sit in a comfortable position with the spine straight and the hands in Gyan Mudra (thumbs and index fingers touching; other fingers straight out). Be sure that the chin is locked so that the head sits straight on the spine. Inhale deeply. As you exhale, chant the word “Sat” (rhymes with “but”), extending the sound for as long as possible and dividing it into 7 waves (7 undulations) each one consisting of 5 beats. (See musical notation on this page) for a total of 35 beats. Complete the exhale by chanting the word Naam” (rhymes with “Mom”) briefly for the duration of 1 beat. Then inhale and repeat the chant. Chant from your heart, and mentally spiral the sound up the spine and out the top center of the head. Continue for at least 3 minutes. Then inhale. Hold briefly. Exhale and relax. This simple and beautiful meditation is a call from the heart. It will balance your energy and lead your consciousness directly to its primal Source.

...............................,:,,...................................
.............................:;;;:;;,.................................
............................;;,....,+;................................
...........................+:....,,..;;...............................
..........................,*...,;+;;,.*...............................
.................+*;......,?.:*?+.:+*;*...............................
................,%??.......;*+:+:.,;,%:...............................
................,**+........?:..,;:.:+................................
............................:+.:**;,*,................................
..........................,,+?;,,,,?%,,...............................
....................,::;;;;;++?*+*?*+;;;;;:,..........................
..................,;+::,,....:;**+;:....,,:++,........................
.................,+:...........,%;,.......;,:*,.......................
................,+:,:...........*;........*:,,*.......................
...............,+:.:+;,.........*+.......,**,.;+......................
..............,*:...+?,.........?;.......,S:...+;.....................
..............+:....,?..........*:.......++....,*,....................
............,*;,,....?,.........?,.......*,.....:+....................
............,**?+;;,,*..........?,......,%;..,,::*,...................
..............;+..;?+*.........,?,......;+*+++;;?*....................
............,;;..,+;:+,........,?.......*,,++;...;+:..................
...........,+:...+:..;:........;%,.....+;....*:...,+:.................
...........+:...:;...,?;;:::,,,;?;;;;;*;.....,?,....+;................
..........:;...:+....,+,::::,,:,::::,,+:......,*:....++...............
.........,+...:+.,::::?,.............,*+,......,+;,...;;..............
.......,:?+,.;+.;*+;;;;;;;;::;;;::;;;;;;+;;:,....:+;,..;+:,...........
.....,+;*++??;,+*;::;++;::::::::;;;:::...::;;+;;;::;+;,.,;++:.........
....,;*;?+,:S++*;.....,:++++;;;++*???*,......,+%%?*;;*?,.;?**;........
....:**+,:++::::+*,....:;;;+++++;:,,........:++;:,...,:+,,.:??:.......
....:?++;+:.:;:;;+*:....,,,,,,............,++,.........;%;;;;*;:,.....
...,*+**%;........,+;,...................:+:.........,;*::+**+?:+;....
...,;+*?++:,........:*+:...............,+?;:::::::;;++;,...:;+;.,?....
......*,.,;+;;::::::::;??;:,,,,,,,,,,:;+;:::::::::,,...,::;;;;;++:....
......;+::,.,,::::::::::::::;;;;;;;;;:,........,,,:;;;++;;:,,::,......
.......,:;;+;;:;;;;;;++;;;;;;;;++++;;;;;;+;;;+++;;::,,................
............,::::,,,,,,,,,,,,:::,,,,,,,,,,,,,.........................
......................................................................

....,;................................................................
,::::?*:,:::::::::::::::::,,,,,,,,:,,:::::::::,,,,:::::::::::::::::::.
,;::+?+:::::::::::::::;:;:::::;:::::::;;;;;;;;;;;;;;;;;;;;;;;;;+;??;;.
:;+?**;;;;;+?;;;;;;+?;;;;;;?+;;;;;+?;;;;;;%+;;;;;*+;;;;;?*;;;;;?;??;;.
,;%*???;;;;*?*;;;;;+?+;;;;+??;;;;;+?+;;;;+?+;;;;+?+;;;;+?*;;;;;?;??;;.
,;%**%*;;;;***+;;;+?**;;;;*?*+;;;+?**;;++%??++;;%%%++++?%*;;;+?%;??;;.
,,,,:+,,,,,,:;;++;:,,,;+++:,,:+++;:,,:;;:,,,:;+;:,,:+++;:::::;*;::::,.
...:+:......+++::;+:..,:;+...::+:..,;++...:;*;..,;;**,+**++*,.........
..,;,.......,,,.,,,,...,,,...,,,,...,,,....,,,...,,,,,.,,,,,..........

9. Deeply relax.

Remarks: This kriya works to gently stimulate and balance the glandular system, especially the pituitary gland which is associated with the Ajna or sixth chakra. Beginning students may practice this kriya once or twice a week, but no more, as a glandular “tune-up".

Page 54

..................................................:;+???*,............
...................,:++;:,.......................:*;;;+*?*;:..........
.................,;+****??*;,....................*+;+;;::;;;*,........
,,,,,,,,,........;*;;;;+;:;**:...................**,,::;:,+;;+........
,,,::,::,........;*:;;:,:;;:+?:..................;?+;;;:;;,;?;........
.................,*:,:;+:::;;**..................:;+;,,.:%++*,........
..................:?*;+:,;%;*?:..................,SSS;.:%@S?,.........
..................,+?*:.,%#S*,...................,@##@S#@S*:,.........
.............,+:...+##@SS#@*;.................,,,+#####@#:.,::,.......
.............,:,,..+@@@@@@S+?;,,............:::,,,#@#S%S;,...,::,.....
..................,;@@@@@@*;,,,:::........,*;.....+?%*;,;+.::..:;,....
...............,;+;,*%SS%:......,:;,.....,;+..,.,..,;...*?:;....,+....
..............,;+:...;,,,...,.,,..,;:..,::,;.:?;:..,;..::%%,.....;,...
.............:;;;...,;,++,,,+:+*,,,.?::;,..;:%%+,,.+;..;+;S;;;,..;,...
...........,;:.+..,,;+,;+;,:,+S?+:,.*S,....+*:;,;:.::..,?:*+,,...+,...
..........:;,.,;.+;::**,;;;,::#%;:..:*.,,:;:..+,*:....;,*+*;::;,.%;...
.........;:...:;,?;;.;*:,;;;,:%**,..,+,;*;,...+,*;;..,?:;**%+;:.,*;...
.......,;*,...:;,*+:,,*:;,:;::+%:....**+,.....+;++:..:*+,**;,:,.,;;...
......:;,...,:;+,+:,;.;+,;,:;:+%:..::*;.......+:?*...;*+.+*;;;,.::;,..
.::::*?,.,:*+;:*:;..;,.+,.::,;;*;:.+?*;::::::;;.*:..,;*,,;;:,,..;,;;:.
..,:**,..;%+...:+:,....,*..,:,:%+:..?*::;*+:;+,;*;..:+;..:+.....;,:;,.
.:;:,.,++;:....,?,..:...;+...,;*++,.*;,,:;*;;+;::,,;:;;;*%;.....;,+:..
;*:..,,;?:::::,,;*:.::,..;+,.:??+:,.+*:,,,+*:;;;++*;:+**?*,.....+:*...
*,:+:::::;*?;;+*:;*+;+:::,::;+*?:...+;?,...;*:::;+:;;;+%S*,,,,:+*:%;..
+,:;....:+?*+;;?+;+*:++::*?+;;S;,,.:;+**;...,:...+,:::;**;,,:*+*;++*:,
*:**....,......,:??*??*;::;,++*:::+*+*;:*+::+:;+*?:,,,:+:....+:+,,*+;:
:;+?*;,,..........;;:;+:::;+?:....:+,+*;,*::;:;??:,...+;+....;+*,;?,..
...,:;;;:::,,,:::;:;::+:,,.;;?:.,,,+.?%:;.....,,,:::::;?+;;:++*;::,...
........,,,,,,;;;+;;::,,,,,+?*;;;++*;%;,............,,:;;;++;:,.......
.....................,,::::::*?+**+;,.................................

...............,:;+++:,....................:++*;:,....................
.............,+???*??*+*,...............:+*%%?****:...................
............;+;;:;:++;;+*,............,++;:::;;;;;*:..................
...........:*::::::,:+;:*.............++::::,,:;;;+;..................
...........*;::::,::,.,+;............:?;::::;:,..:*:..................
...........:*;:::::;;:;+:............,*+:;;,:;;,**;...................
............:+%S;..,,:+;..............:*?#S:..,++;,...................
.............;S%#+,:?%%,...........::::,+@@@*+?S%S;:,.................
............:*SSS#%S%S@;....:+,..,;:,....?@@@@S#@@;,::................
..........,:+;*@####S@@*....;*:,,;....,;:,*@@##@@@:..::...............
.......,:::,,::*%##@S%%::,,.....;,,..,;+;,.?@###@S,,:.;,..............
......;;,.....,:;+%%%+,.,,::...,;,;.,+;**,:,+%#S*:,:*.,+,.............
....,+;.,:,:...;;.,:,......:;..,::,.:+;S+;**..::.,;,?..:+.............
....;+,.,+;;.,,:+,,;....,...:;.:;:..,*?*::?;,,*+,;;,?,..;;............
....*:...**:.+;:;:.+,...;,...;::+,..,*?,:*::,:++,;:,?:...+,...........
...,?....?*;.+::,:.;:...::::..;?:....:+:*;,;,:;+;:,*%,...,;...........
...:;....**:,;::.;.:,...,+;:...+.....;::;,;;;,;+:::+?;....;,..........
...;,...,??,;:+,.;,,....,%+...,;.....;,+;;,;:,:;:,::**,...,;..........
..,;.,,:++;,;;;..;:*.....*+,..::....,;;:;,;+.::;:,::+:?+...:;.........
,,;,,+??*,.+,;::.;:+,....;:+:.::....,:,;,,*,,;;:,:.:+,:#%+..+:,,,,,,,.
,;;.:**%*:+;,,,:,;:;,....;;:;:+:....,:;,.;,.;;,::,.;+::**:,.,;;:::::,.
.,;.:;;+**+:::,.,+:;,....:;..;?;....,*:..,.:+,::..,+;...;%+:.,;.......
..;,:+++*:;;:::.;;.;.....,;.:;;;,....+,...:;,:,...:+,....:;,,:+;......
..,;.:;+?:.;,...;,;;,....,*:+:;,,,,..+:,::+;:,,,,:+:..,,,,,;+,:;;,....
..:*,,:;:;:;:::,,:;::,:,:;;,;,*+:::::*++;;;;;;+;;**;;**++**+*:,:;*;...
.,*,+,..,:+:::??+;++++;;;:+%?+;;.....,++;;+;;::::::,;;***;;;::++++?+..
,;*+*;::::;::??:;;;;;:;**+;??:;;:;,+,+;%*;:+;++;;;+;++;:,,,,,.,;,,+?,.
:;+:??,...,;;:+::,,,;,;;;,:++:;+:*:*:;:**:,,:+::;:,,,............,+;..
::;..;,,,,;;;;,,,::;;::::::*:;++;;;,;;..,,:;;*::,,,...........,,::,...
,:+:.:;:::;;,:,.......,,,+;:*;+*,;;;*;......:*;+?;+;;+;::::::::,,.....
..,:;;++;::;+,.,,,,:::::,,,,.:;*+;+*%*,:::::::::::;:::,,,,............
.....,,;;**?+;::::,,,,.........,;+;:::,,,,,,..........................

.........................................,:;;;;;::,...................
.......................................,+?+;:::;+++;,.................
......................................:+;,,:::;;::;*?,................
.....................................;*;;;;;;:;;;;+*#*................
....................................+%*;::::;*;;;:::+?:...............
...................................,*++;,....+::*++***+...............
..................................,+,.:?*,,..:;.+:;++*;...............
.................................+#*.:;:.,*+:,+.;;+;**,...............
................................*@?;;?*;:.:++,+,:;++%,................
...............................:@#%+++%*,.....+,;++*+.................
..............................;#@#S@@:??::;;*%?:??+:..................
..........................,:;+#@@@#+S%#####@##%+:,....................
.......................,;+;::;*S@@#?%@S#@@S@@%,,:;:,..................
......................;+:,.::+**##@@%@@@#?*?+;;,.,:;;;,...............
.....................++.....;*,,*##@@@@#?+:.:,*+,....:;+,.............
....................++....,;+,.,:?##@##S;..,+**,+;;:,.::+,............
...................;+.....;;;.:*+;*;%?;,...:+++:;.,:;;+*,+,...........
..................:+,....;:;,:;;+,.:;......;*,..+....,.**:;...........
.................,*.....:;,+,;,+;..;;......*%.,,+:;:....;**...........
................,*:....,+,.*+,:+:..,;.....,+?.,%;++,.....;%...........
...............,+:.....;;..:,.:*:..,+.....,;+..%;+*.......+:..........
..............,+:....,,++,....,S,.,+*.....,;..,%?S+........+,.........
..............+:..::.:+;*%,....+,..,*,....,;..,+;S*........,+,........
.............;;...,+*:+S?**:........*,....,:.....;+.........:;........
............:;......,;+S+.;;........:,........,,:+*;:........;;.......
...........:+,...,;;,.*:..:+...............,;;;;++?*,.,,::,,..+:......
..........:+......,;*+;...,+..........:;,..,:,....,+%;++++;,..:+......
.........,+,...,:,..;;....,+........,.,;;;:,.......,SS,,,,,,...*:.....
........,+,....,;*+;;......+:......,+....,;+*;,..,:;:%?*****+,.*,.....
,,,,,,,,+:.......,++,,,,,,,;+......,?,......,+++;;:..,%?*++**;,*::,::,
:::::::*+.......:+:::::::::?:......,%,........,,::,..:%*****??;*;:::::
......:+.......,+,.........+,......,%:...........,:+:,%%+;;;++;+......
.....:?;:,...,:;,...,,:;,,,:*....,,.?+::::::;::;:::;+,?;;;;;;;;;......
...,;;,,;;+*+*++;:;**++++::;S*:,.:++*:,,,,::,,:::;:::+S**+;:::*+,.....
.:;:,.,?+:,,,,:;+***++++++;.;%+*:.:;**+*+**;:;;;++,..:%++;;;,.+:+,....
;;;*:;*+,.....,:::+;:;:;;;;:,+**+;++**:,,,:+*?;%+...:*;:::;;,,+.:+;,..
+:S%,++,...............:;;*%%S#S?+::::;;;;;:.:%#%+;:*,:*..,:;;;...:;,.
:+???S*,.................,,,:;*??**;,+*:,..,:;S?+?;;+.+#:.+.*%*....,+,
.,+*?%*+,......................,;++;;++,:;;;:,:,.,::+,?*,:+:+;*...:+:.
....,,.:;::,,,..............,,:::;*+;;*;:,,........,+%*::;;;+;;.,:;,..
.........,,::;;;::::,,,,:;+;;:*;,,,*::...............**++*++;;::;,....
...............,,::::::::;;:::+;;;+??:::,,,,,,.......,;++**?;:,,......
...................................,,,,:::::;;;:;;;;;;;;;::,..........

...........................................,:;;*%;:::,................
.......................................,,:::,,,S#+,,,,::,.............
...................................,,::::,:::::*+;:::,.,::,...........
................................,::::,,:::,:;;:;:,,.,::,.,::,.........
.............................,:;:,...:;:,,*+;::::;;:..,;:..,;,........
............................,+,...,:;:...+;::::::::+;...:;..,;:.......
.............................;,..:+,.....+;:;;++;::*;....:;...;,......
.............................;:,;:::.....;***+**%*;?,...,*,..,;.......
..................;:;;;:,....+*:,..::....;S+::.,;?S+..,::,;:,;,.......
................,**:::;;**:..::,...,?;...:%,;+,::,?,.::,...,;;........
................+::::::::;?:..,::..::;;,.,+.,*+:.::,:;.....,::........
...............,*:::+++;::*:....:+,...,:;+*::;;;;+:+;+;..,::,.........
................*;?%+::*?+*,.....:%+..,.:+*+:::,*?:.::+?:;,...........
................*S*+:,,:*#+.......:*,.+....;*:.+*..:.;:*,.............
................?*.:+:,;:?,........::;+.,,..:?;*...+;.;,..............
................+;.,??;.::.,.,.....,%S,..+,..%?:,..,*;;...............
..:::::::,,....,;::;++;;;.:?;*:,...,*+,..+S:.;;+....:%:,*+*:,.........
.,+,..,,,:;;:;;+S::+++*,...;:,,....,+*?,..++:.,;....:*..;:;:,.........
.,+:,,.....,,:::+;,,,+?+::,,,,,,,,,,+,*;....,.....,:?:................
..,:++;;;;::::,,...,;;*:,,,,::::::::+:;;:.........,,+,................
.....,:;*+,,,,,::;+;+**::::;;::,,......,+:..........+,................
........+;,:.....,??;,,,..,S;.,;::;;::::;,.......,..+,................
.......,+,:;.....,S*......;S;:;??:;S?;:,,.:;,,,,::,,*.................
.......,?;*+;.....:.....,;;.,,,.,,.;,..,++:;;;;;;,,+?....,,:;::::,....
,,,,,.,,+*?;*:,......,,:;;,,,,,,.,:+::,..++:,::::,,??:;;::;;:,,,:;;,..
:;:::::++,,,.:;,....,;:,+:::::::;+::,:::::;;;;;:,..,*S+:,*:.......;;..
.......+,..............,+......:;......,,:;,,:;;,..:+,,::,........;;..
.......;:...:;,,,,.,;..,;......+,;,.......:;;:,**,,+:+;.........,;;...
......,;?;,,,;;::::;+,+?,......,;**;........?%+;:,;*??+;,.....,;;:....
....,:*+;??;+;;;;;+:::*+.....,,,;%?#%:.....,++;?:?*;*+++,...,::,......
...;:,...;?S%*;;;;;;;:,++*;++:::,,,,;++:::,:+:+++;+:::,::::::,........
..;:..,....,+%?*;;:::++;+**;:;:.......,*;:::,::,:+;;::::,,............
..;:,.+:.....,:;;:..,;,.,:::;,...,,,,..;:::::::::,,...................
..,+*?:;,,,....,;:,,;,:::,,......;;::,;:..............................
...,?#%:;:;:,....,:*+::,.......,:;,:;:,...............................
.....:+;:;+++;;,,:*:,..........:;;;:,.................................
........;+*:,:::::;+,,,,,::;;;+;:,....................................
........,,:;:::::::;:,,,,,:;;;;,......................................
......................................................................

......................................................................
......................................................................
......................................:;;:::::::::::,::...............
...............................................;+.....................
..............................................:%*,....................
............................................,+*?+,....................
............................................?%%?+;....................
...........................................:??*?,:;...................
...........................................;:;*,.;;...................
...........................................+,:++.+:...................
..........................................:;.;,;::+...................
.........................................,+,.+.:;.;:..................
.........................................;:.,;.,:.,+,.................
........................................,+..;,..;,.:+.................
........................................;:.,;;+;*;..+:................
.......................................,+..,?*+;++..;+,...............
.......................................;:..;?:::;*,.,*;,..............
.......................................+,..*;;:;;*:..;*;..............
.......................................+..,S%%%%+*+..,S;..............
.................:,..................,*;,,+?:,,;**?,..?;..............
................;+??;................;?;::+?+;;*+,?;;;:+:.............
................+;+**................:;...:+?+:,,.::,..,:.............
................*;,+*,................+,..,?%?+...,+....?,............
................+:++;:................+,...,?+:::+?*:..:S+............
................+.,*;:................;:....;@*:?%:::..,;?............
...............,+.,+:;................:;.....S***..+,...,+............
.........,:::,;?:*:+,+.......,,.......:;.....+@+...,+,..,+............
........,+,,;?:*,:,+;*..,++;?:+,......:;.....;*.....,;;::+............
.....,::*;:,;:,+...+.+,.,*+**+;;......+,..............,:++............
.....+;:*;;+;.;;,::+,+,..::+;+*:.....:+...............;;,;..,:,,,:,...
.....;;:%+;*,.*%++*+:+;:....,,;......;;..........,;,..,?,+.,*%;**,;,..
..:::+%;%:%+..;?*;;;.:*+*;;:.........,*,,,,....,+?+....;*+..,++;*,,;..
.:*:*+S+;+;.....:;;::,;;*,,:+.........;++:;....:;,.;,.;:+*...,,.,.,;..
.,;:+**,...........,:*;+...:;.........;;;+:...,+..::..;?,+........:,..
....:+....::.........?*,..,+,.........+,;+,...;:.,;....?+;............
....,+....;:.........,,...;:.,;;;;;;;+?.:+;...+,.;,..,,,S*;;;;::::::,.
.....+,..,+..............;;...,,,,,,,:+..++..,;.,;...;+.;;............
.....:;..:+.............;+...........;:::+;:.,;.,:...:+.,+............
.....;;..:;...........:;+;.........,;?:;;*;;.;*:,....,*,.*,...........
.....*,..+;+,......,:;;,.+:.......,+:+?**;::.:;:+,....*+.+:...........
....;;,,.?;*,.....:;:,.,.:;......,+:.,++%%;;;*?*?+;+;:;?::+...........
...,*.;:.,:;.....:?;;+;:.:;.....:;,..,+++******+**++*;:+;,+...........
...+:,+...+,....,?*+++,..:;....;:.....:?;*++++;::;;;;;,,::+...........
..:*.;:...;....,+:,......:;..,+:.,,...;%*;,........,,,:;*;,...........
..+:.,.........+:........:;..;;..,;*++SS,............:;;,.............
.:+...........:*.........:;..*,....,;S?:.........,,:+?,...............
,*,...........:*.........:;..+;,,,,:+*%:......,:+?;;+:................
,:............;?.........:;..,:::::::+;:....:*+;+*:,..................
..............++:........,+..........,;;;;:;+;,,,.....................
.............,;:;........,+............,,,............................
.............,,.,........,;...........................................

Kundalini Yoga Basic Spinal Energy Series (From Sadhana Guidelines)

...............................................:+**??%+,..............
.....................,,,,,....................,*++++++;;;,............
..................,;++**+;;:,.................:?:;:,:;;;++,...........
..................:*+++;:::;+:................,*,:+;:,::+*+...........
..................:%;::::::::*;................++:;:,;;:;%;...........
..................,?:,;+::,::;+.............,,.+?*,.;%S%;:............
...................;%::,.;?++*:............:++;S%*??#@S+;,............
...................:??:,+#@%:,.............,,:+@###@#?:.:+:,..........
................,,.+#SS#@@?+,.............,::,:#@@##*,,:,,,:;,........
...............;+;,;#@S#@S+;;:,..........,;,..:*?+*:,.;;;,.::+:.......
...............,,::;S#S%*:,..,:::,......,;,...;...;,;;;;+;::.+S,......
...............,;:;,:?*+..,:,:+.,;,.....;,;:,+;.,.::;+++++:::;?:......
...............;:;,,+,...,.;??;:;:*,...::.,;*%*,;,:+:+?*?,,::*+;,.....
..............,*;+;;+,;..:+,+S+;+,*:..,+..,,?+::+,.:,++%?.:,,S,::.....
..............:?;?,+;:*:;,:;:**?,,%,..:;,;:+*.;:+:...:*%,...:*::,.....
.............,+;:;..:::+,::,,**,.??...*:,:+?..,;+;,...++:..,;:*;,.....
.........,:::+:+.:..,+,;:.,;,*,,:;+::;*,,+*:,+;*+;,.:+%;,.,+:.;*::::,.
.............;;*,;...++::;.,;S+,.+;::;,..,;+;++;;:;;:,::..;:::,;......
.............;;?:,...,*::::;:;,,:++*;+,,:,+?;:,:;*;:.....;:,:*:;,.....
............,+,**,....,+:;;;,...+;,,:*,,:**;:,::,.,,,:::++;;,,*+......
............;,::*:.....:+;:,,,;*+;...;...,:;++;,,::*S*++;,++::;;,.....
..,::::;++**+,,:?;;;,,;+:::;++++;;:,,;,..,+;:.,+*++*;+;,,..++,;,:;,,..
.,;,..:;;+%**:,:*::+?;,,::++;;*?;;;*+;*+;:?,..;:,,,,.......,,+;::+;:..
.::.....,;?:;...,;++;::;**+++:,?+;:;,;:;++*+*;:...........,::,.,......
..::,,.....,+:,,;*;..:**%*;:;:.+;+,+,+**;,,,:::,,,....,,+:;,..........
...,:::::,,,:*%+;+*;:;::?*:,,..,,,;;:::::,....,,,:::::;++:............
.......,,,,:,,;**?**:...........::,...................................
...............,::++:,,....,;:,;,.....................................
....................,::::::;?*:,......................................

1. Sit in easy pose. Grab the ankles with both hands and deeply inhale. Flex the spine forward and lift the chest up (lA). On the exhale, flex the spine backward (lB). Keep the head level so it does not "flip-flop." Repeat 108 times, then inhale. Rest for 1 minute.

..................................................,++++?#S*;,.........
..................................................;*+*+*++*%?,........
..................................................+?+::;;;;;*?+.......
..................................................;,,;::::;;;;S*......
....................,,,:::,.......................:*+?*::::::++?......
...................;++**?SS?;,....................;+,...*#*++;?:......
..................,?;;**;;;;+++:..................;?;,:*@@%?;:........
..................:*+?;::::::;+*,............,;:+,*SSS@@@@S+,.........
..................,*:;;;::::,;:*,............:;++,S@@@@@#S+?+,........
...................;+;?;:::;:;*+...............,:;%@@@#%++:,.:::......
...................:+:..,?S%%*+,.,.............;:,:?S%?+,,.....::,....
...................,%***S@@+%..+;*............;:,+:.,;;:....,;.,:?:...
...................;##@@@@%,**,;:;,..........:%+,S:,;:,...:,+:.;;#?...
...................S@@##@@?**+:,............;::?:+,,+,...,*++;:*:**,..
.................,:*@@#S+:,,...::..........::..+,;.:+,...;#*:;%+.;+,..
................,;,.:+:,........:*,.......,;...,:;;:+,*,.*;,,*;.;;?...
...............,+,.,;,.....,,:,.:*+,......;:,,.:+;;.:+*+,;..::.::;+...
...............;:..,+......::*:.;:*+.....:;.,+;;,++,.++:*,....:+;+;...
...............+.,:+;;,....,*+,::,*;....:;...:*.:;+,,++*+;,..::::+:...
..............:;.::;,*;....:?;;:.:*?...,;::::+,,;.,,?+,,,,..,;+%*;,...
.............,*:.:;;,;*:...;**:..;*+...;,..:+,,+++;:,......,+;*++*+...
..........,::+;:.:*,,;;+,.,;.,..,+*:::*+::;+:::;*?+:,....,:::%:;*?*:,.
..........,,,+:;..**.:+,,.;;....,;:,,:*,.;%:,,:*:,:::..,::,,;*:+;;:,..
............:;.+,.,*,.;*.+%+:,...+.,+*,,,+;,:;;.......,:,:,,,***+:....
...........,+,.;;..,,..:+?+;+:..,?;*%+;*+++;,,::;,,.,::::;+;:+*;+.....
..........,+:..*;....,:;:...,,.,+#*?+;:++;,,...;;::;:,,:::*S%;.+:.....
.........,?;:;;+...,;*;:,....,::,%:+*;?*;;++;,+:......,,;%?;..:*:.....
........:+,,,S?;,:;;,,,;;:,,;+:.:%,;+?+*+;+??;;:.....,+*%+:,:;:,;,....
......:+**+*+*+*:;+:.....:;+;;***+;:+*,,,:*S+:;:...,::+****+*:..:+,...
....,**%*;,*?+;....;+:,:;+;+*?*+*:+..:++?+++::+:,,;;;;+:;;::;:::::,...
...,;;:::.:?++*;;,;;,,::;;;+++::#+*....,:::,,,.,::;:,,................
..:;,.,++:?*+?++*;,.......,:,.;*+;+:..................................
..;:.,;?*:,,:+,+?,......:++;;*+:;:**,.................................
..,+,.:%:.......:;..,:;:;+????:**;*++,................................
...,::;*;.......,;;;;:;::::,,,.,,,,:,.................................
........;:,,,,:::::::,,,..............................................
.........,::::,,,.....................................................

2. Sit on heels. Place the hands flat on the thighs. Flex the spine forward with the inhale (2A), and backward with the exhale (2B). Think "Sat" on the inhale, "Nam" on the exhale. Repeat 108 times. Rest for 2 minutes.

......................................................................
...........................................................:::,.......
.........................................................,;+;:;:,.....
........................................................,+:::::;;:....
.................................,,:,,,................,*;:::::::*,...
................................:;;;;;+;,..............:*+;:::;;+:....
...............................,*;;;;;;*+..............;+:,?*++;......
................................*+?**+;++..............:?:.:*::;+,....
............,:::............,,..;?*,:+**:...,,,........,*+*?;.::?+,...
.........,:::::;;...,:::::,:::;,,+:*+:,%,..;::::::::,,..,%%:+:,;:;;,..
........:;::::::++,,+,,,,:*++.,;.:;?*,,+..;,,+;;;,,,::;,:*:.:S*,:*::..
........:*::::::;*%,::;+::*+%*?*;:++:;*;:+;:+;,,:::::,;+;:,,,;;;:*;;..
.........,+;:;++++?,::+;;:,,+%??:..*;?,.:*+***;:,,,:+;,;::,;,..,::?;..
.........,,+*?*,::+*,.*::;:::++;...:S;..,,;*+*+:,,,,...:?,.,;+:..:+;..
.....,:::::;?;,..+?+,;+?;;*:.;+.....*,..,+;*+..........:*...,+::,:+;..
.,::;:,.,;;,+:+;:?*?+?:++?+:,,+;:,..,,,+:+*:;::;::,,,,:+:...::;**,;*::
.,,;,..;?++*+.,?*;:?*+::,,.,,,;:,,..;+,;,+,:;;::::;;:,,+,,:;;:,:+*+*,,
...,+::*%*?*:..,%*,*:;........,;....;;:,+:.;+....:**;*?+,..,:;+:::+%,.
....,;;+*+;.....,;::;*,,,,....,;....;+:;:.,*;:.....:+*?,,:;;***+,,,,::
.......,+;,,:.....,:?+::::;::,,;...:*;....,?+,;,.....:?+:;+*+:......,+
........,;,.:::,..;*+,....:+;:*?+;,;;,.,::;;?:,:::,..,*?*;,.......:+?*
.........:;,:;,..,;.+;.....:%%++:;+;+*++:,,,,::..,::;??;:+:,,,,,,:??+,
;:::;;,,..**;,.....;?*?:....;*%+::+*+;,....,:;;.....,;*+*;:::::;*+,,..
....,+;:;;%+......:++:;S+::,::?***;:......:+*+,........,,,,:::::::....
.....,;;:;+*,...,;+:::,;+:**;;+;??+:,,,:;*%?+,........................
;:.....,;;,?;,,:;;;;:,..:;,,,,::+;:::;;++*:...........................
,:;:.....:+;**++;,,.....,+........,,,,,,,:,...........................
..,:::,,...,;+++,,.....,;:............................................
.....,::::::+**+;+*;:::;,.............................................
.........,,,,,::::;+*:,...............................................

3. In easy pose, grasp the shoulders with fingers in front, and thumbs in back. Inhale and twist to the left, exhale and twist to the right. Breathing is long and deep. Continue 26 times and inhale facing forward. Rest for 1 minute.

......................................................:;++;:,.........
.....................................................,*;;:::;;........
..................................................,..,*+*++;:*........
................................................,:::::?+;,;;*;........
............,,,.................................+;..,+%:*:::?,........
.........,:;;+++,...............................+*;,..;:*?,;,.........
.........;*;;;;;+..................,;;;:,....,;,:;;;:,.;;:+:..........
.........:++?**++................,:*;;;;++,,,+*;,?%:,::.;:+?:,.,,.....
.........,*;;:;*+...............,,*;;+;::*;:,,,,:?:,..;:.,++,+;,,.....
..........;,:?;::.................?*++*+;;,.::::;?.....+*;+%;:*,......
........,,++:;+:,................,*:*+;+?,,;:..;;;:....,+?+:;;%*,.....
.,:;++;;::;*;++:::::;:,,..........;,?*,+;::,,;??++;:.....,:;:*+:;.....
:;,,,,,:,:::+%*::::;**?+;:.......,*;;;?;;::;;;;:;;,*,......:+,,:+;....
,:::::;::::,;?;,:::,:,,,,+,...::::;?:*;:,:;??,..,,.,.....,,,+::.,;,...
......+:,.,,::,,,;:++::::,...+?*...+?+*+:;.+:...,:::::::::;;+;:::;,...
......+*,:,...,,+:,:,,......,%;?:...;??S*,;+........,,,,..,:;?*,,,....
.....,*+;,,...,,+,...........++,*..,+,:+,;?:...,:,,,,....,:::;*:;,....
,:::::?+;,..,,;++:::,,,,::::+;,,;;;:,::,;;+:....,,:::;:,,:;:;**:,+:::,
.,,.,:**;,..,:,;*;,:::;;:::,:;,:+:,,;:..,;+,.........,::*++++:::,+....
...,:,,:;;+*;+:;???*++*;..;,:+:,..::,..,;:*,............,,:::::::::::,
...;;,...,:+*;:;:++:,....:;,:;,,::,...,:;+*...,,.,,.............,,,,,.
...,?*.....:**;;++,...,:;:,:;;::;,......::+;+;;;;::;,.................
....,::;;;+++*??;;:::::,..;;.,;?++;,...:;;::;+;::,.:;.................
......,+;;;;;::;,,,,......;;.,:;:;;+:,,+:;;:,....,,;:.................
...........................::,...,,+*+;+*+.....,:::,..................
............................,::*+;+*+;+:++::::::,.....................
..............................,+:::::,::,,,,,.........................

4. Lock the fingers in a bear grip at the heart center (4A). Move the elbows in a see-saw motion, breathing long and deep with the motion (4B). Continue 26 times and inhale, exhale, and pull on the lock. Relax for 30 seconds.

Page 55

...............................................:+**??%+,..............
.....................,,,,,....................,*++++++;;;,............
..................,;++**+;;:,.................:?:;:,:;;;++,...........
..................:*+++;:::;+:................,*,:+;:,::+*+...........
..................:%;::::::::*;................++:;:,;;:;%;...........
..................,?:,;+::,::;+.............,,.+?*,.;%S%;:............
...................;%::,.;?++*:............:++;S%*??#@S+;,............
...................:??:,+#@%:,.............,,:+@###@#?:.:+:,..........
................,,.+#SS#@@?+,.............,::,:#@@##*,,:,,,:;,........
...............;+;,;#@S#@S+;;:,..........,;,..:*?+*:,.;;;,.::+:.......
...............,,::;S#S%*:,..,:::,......,;,...;...;,;;;;+;::.+S,......
...............,;:;,:?*+..,:,:+.,;,.....;,;:,+;.,.::;+++++:::;?:......
...............;:;,,+,...,.;??;:;:*,...::.,;*%*,;,:+:+?*?,,::*+;,.....
..............,*;+;;+,;..:+,+S+;+,*:..,+..,,?+::+,.:,++%?.:,,S,::.....
..............:?;?,+;:*:;,:;:**?,,%,..:;,;:+*.;:+:...:*%,...:*::,.....
.............,+;:;..:::+,::,,**,.??...*:,:+?..,;+;,...++:..,;:*;,.....
.........,:::+:+.:..,+,;:.,;,*,,:;+::;*,,+*:,+;*+;,.:+%;,.,+:.;*::::,.
.............;;*,;...++::;.,;S+,.+;::;,..,;+;++;;:;;:,::..;:::,;......
.............;;?:,...,*::::;:;,,:++*;+,,:,+?;:,:;*;:.....;:,:*:;,.....
............,+,**,....,+:;;;,...+;,,:*,,:**;:,::,.,,,:::++;;,,*+......
............;,::*:.....:+;:,,,;*+;...;...,:;++;,,::*S*++;,++::;;,.....
..,::::;++**+,,:?;;;,,;+:::;++++;;:,,;,..,+;:.,+*++*;+;,,..++,;,:;,,..
.,;,..:;;+%**:,:*::+?;,,::++;;*?;;;*+;*+;:?,..;:,,,,.......,,+;::+;:..
.::.....,;?:;...,;++;::;**+++:,?+;:;,;:;++*+*;:...........,::,.,......
..::,,.....,+:,,;*;..:**%*;:;:.+;+,+,+**;,,,:::,,,....,,+:;,..........
...,:::::,,,:*%+;+*;:;::?*:,,..,,,;;:::::,....,,,:::::;++:............
.......,,,,:,,;**?**:...........::,...................................
...............,::++:,,....,;:,;,.....................................
....................,::::::;?*:,......................................

..................................................,++++?#S*;,.........
..................................................;*+*+*++*%?,........
..................................................+?+::;;;;;*?+.......
..................................................;,,;::::;;;;S*......
....................,,,:::,.......................:*+?*::::::++?......
...................;++**?SS?;,....................;+,...*#*++;?:......
..................,?;;**;;;;+++:..................;?;,:*@@%?;:........
..................:*+?;::::::;+*,............,;:+,*SSS@@@@S+,.........
..................,*:;;;::::,;:*,............:;++,S@@@@@#S+?+,........
...................;+;?;:::;:;*+...............,:;%@@@#%++:,.:::......
...................:+:..,?S%%*+,.,.............;:,:?S%?+,,.....::,....
...................,%***S@@+%..+;*............;:,+:.,;;:....,;.,:?:...
...................;##@@@@%,**,;:;,..........:%+,S:,;:,...:,+:.;;#?...
...................S@@##@@?**+:,............;::?:+,,+,...,*++;:*:**,..
.................,:*@@#S+:,,...::..........::..+,;.:+,...;#*:;%+.;+,..
................,;,.:+:,........:*,.......,;...,:;;:+,*,.*;,,*;.;;?...
...............,+,.,;,.....,,:,.:*+,......;:,,.:+;;.:+*+,;..::.::;+...
...............;:..,+......::*:.;:*+.....:;.,+;;,++,.++:*,....:+;+;...
...............+.,:+;;,....,*+,::,*;....:;...:*.:;+,,++*+;,..::::+:...
..............:;.::;,*;....:?;;:.:*?...,;::::+,,;.,,?+,,,,..,;+%*;,...
.............,*:.:;;,;*:...;**:..;*+...;,..:+,,+++;:,......,+;*++*+...
..........,::+;:.:*,,;;+,.,;.,..,+*:::*+::;+:::;*?+:,....,:::%:;*?*:,.
..........,,,+:;..**.:+,,.;;....,;:,,:*,.;%:,,:*:,:::..,::,,;*:+;;:,..
............:;.+,.,*,.;*.+%+:,...+.,+*,,,+;,:;;.......,:,:,,,***+:....
...........,+,.;;..,,..:+?+;+:..,?;*%+;*+++;,,::;,,.,::::;+;:+*;+.....
..........,+:..*;....,:;:...,,.,+#*?+;:++;,,...;;::;:,,:::*S%;.+:.....
.........,?;:;;+...,;*;:,....,::,%:+*;?*;;++;,+:......,,;%?;..:*:.....
........:+,,,S?;,:;;,,,;;:,,;+:.:%,;+?+*+;+??;;:.....,+*%+:,:;:,;,....
......:+**+*+*+*:;+:.....:;+;;***+;:+*,,,:*S+:;:...,::+****+*:..:+,...
....,**%*;,*?+;....;+:,:;+;+*?*+*:+..:++?+++::+:,,;;;;+:;;::;:::::,...
...,;;:::.:?++*;;,;;,,::;;;+++::#+*....,:::,,,.,::;:,,................
..:;,.,++:?*+?++*;,.......,:,.;*+;+:..................................
..;:.,;?*:,,:+,+?,......:++;;*+:;:**,.................................
..,+,.:%:.......:;..,:;:;+????:**;*++,................................
...,::;*;.......,;;;;:;::::,,,.,,,,:,.................................
........;:,,,,:::::::,,,..............................................
.........,::::,,,.....................................................

......................................................................
...........................................................:::,.......
.........................................................,;+;:;:,.....
........................................................,+:::::;;:....
.................................,,:,,,................,*;:::::::*,...
................................:;;;;;+;,..............:*+;:::;;+:....
...............................,*;;;;;;*+..............;+:,?*++;......
................................*+?**+;++..............:?:.:*::;+,....
............,:::............,,..;?*,:+**:...,,,........,*+*?;.::?+,...
.........,:::::;;...,:::::,:::;,,+:*+:,%,..;::::::::,,..,%%:+:,;:;;,..
........:;::::::++,,+,,,,:*++.,;.:;?*,,+..;,,+;;;,,,::;,:*:.:S*,:*::..
........:*::::::;*%,::;+::*+%*?*;:++:;*;:+;:+;,,:::::,;+;:,,,;;;:*;;..
.........,+;:;++++?,::+;;:,,+%??:..*;?,.:*+***;:,,,:+;,;::,;,..,::?;..
.........,,+*?*,::+*,.*::;:::++;...:S;..,,;*+*+:,,,,...:?,.,;+:..:+;..
.....,:::::;?;,..+?+,;+?;;*:.;+.....*,..,+;*+..........:*...,+::,:+;..
.,::;:,.,;;,+:+;:?*?+?:++?+:,,+;:,..,,,+:+*:;::;::,,,,:+:...::;**,;*::
.,,;,..;?++*+.,?*;:?*+::,,.,,,;:,,..;+,;,+,:;;::::;;:,,+,,:;;:,:+*+*,,
...,+::*%*?*:..,%*,*:;........,;....;;:,+:.;+....:**;*?+,..,:;+:::+%,.
....,;;+*+;.....,;::;*,,,,....,;....;+:;:.,*;:.....:+*?,,:;;***+,,,,::
.......,+;,,:.....,:?+::::;::,,;...:*;....,?+,;,.....:?+:;+*+:......,+
........,;,.:::,..;*+,....:+;:*?+;,;;,.,::;;?:,:::,..,*?*;,.......:+?*
.........:;,:;,..,;.+;.....:%%++:;+;+*++:,,,,::..,::;??;:+:,,,,,,:??+,
;:::;;,,..**;,.....;?*?:....;*%+::+*+;,....,:;;.....,;*+*;:::::;*+,,..
....,+;:;;%+......:++:;S+::,::?***;:......:+*+,........,,,,:::::::....
.....,;;:;+*,...,;+:::,;+:**;;+;??+:,,,:;*%?+,........................
;:.....,;;,?;,,:;;;;:,..:;,,,,::+;:::;;++*:...........................
,:;:.....:+;**++;,,.....,+........,,,,,,,:,...........................
..,:::,,...,;+++,,.....,;:............................................
.....,::::::+**+;+*;:::;,.............................................
.........,,,,,::::;+*:,...............................................

......................................................:;++;:,.........
.....................................................,*;;:::;;........
..................................................,..,*+*++;:*........
................................................,:::::?+;,;;*;........
............,,,.................................+;..,+%:*:::?,........
.........,:;;+++,...............................+*;,..;:*?,;,.........
.........;*;;;;;+..................,;;;:,....,;,:;;;:,.;;:+:..........
.........:++?**++................,:*;;;;++,,,+*;,?%:,::.;:+?:,.,,.....
.........,*;;:;*+...............,,*;;+;::*;:,,,,:?:,..;:.,++,+;,,.....
..........;,:?;::.................?*++*+;;,.::::;?.....+*;+%;:*,......
........,,++:;+:,................,*:*+;+?,,;:..;;;:....,+?+:;;%*,.....
.,:;++;;::;*;++:::::;:,,..........;,?*,+;::,,;??++;:.....,:;:*+:;.....
:;,,,,,:,:::+%*::::;**?+;:.......,*;;;?;;::;;;;:;;,*,......:+,,:+;....
,:::::;::::,;?;,:::,:,,,,+,...::::;?:*;:,:;??,..,,.,.....,,,+::.,;,...
......+:,.,,::,,,;:++::::,...+?*...+?+*+:;.+:...,:::::::::;;+;:::;,...
......+*,:,...,,+:,:,,......,%;?:...;??S*,;+........,,,,..,:;?*,,,....
.....,*+;,,...,,+,...........++,*..,+,:+,;?:...,:,,,,....,:::;*:;,....
,:::::?+;,..,,;++:::,,,,::::+;,,;;;:,::,;;+:....,,:::;:,,:;:;**:,+:::,
.,,.,:**;,..,:,;*;,:::;;:::,:;,:+:,,;:..,;+,.........,::*++++:::,+....
...,:,,:;;+*;+:;???*++*;..;,:+:,..::,..,;:*,............,,:::::::::::,
...;;,...,:+*;:;:++:,....:;,:;,,::,...,:;+*...,,.,,.............,,,,,.
...,?*.....:**;;++,...,:;:,:;;::;,......::+;+;;;;::;,.................
....,::;;;+++*??;;:::::,..;;.,;?++;,...:;;::;+;::,.:;.................
......,+;;;;;::;,,,,......;;.,:;:;;+:,,+:;;:,....,,;:.................
...........................::,...,,+*+;+*+.....,:::,..................
............................,::*+;+*+;+:++::::::,.....................
..............................,+:::::,::,,,,,.........................

......................................................................
......................................................................
......................................:;;:::::::::::,::...............
...............................................;+.....................
..............................................:%*,....................
............................................,+*?+,....................
............................................?%%?+;....................
...........................................:??*?,:;...................
...........................................;:;*,.;;...................
...........................................+,:++.+:...................
..........................................:;.;,;::+...................
.........................................,+,.+.:;.;:..................
.........................................;:.,;.,:.,+,.................
........................................,+..;,..;,.:+.................
........................................;:.,;;+;*;..+:................
.......................................,+..,?*+;++..;+,...............
.......................................;:..;?:::;*,.,*;,..............
.......................................+,..*;;:;;*:..;*;..............
.......................................+..,S%%%%+*+..,S;..............
.................:,..................,*;,,+?:,,;**?,..?;..............
................;+??;................;?;::+?+;;*+,?;;;:+:.............
................+;+**................:;...:+?+:,,.::,..,:.............
................*;,+*,................+,..,?%?+...,+....?,............
................+:++;:................+,...,?+:::+?*:..:S+............
................+.,*;:................;:....;@*:?%:::..,;?............
...............,+.,+:;................:;.....S***..+,...,+............
.........,:::,;?:*:+,+.......,,.......:;.....+@+...,+,..,+............
........,+,,;?:*,:,+;*..,++;?:+,......:;.....;*.....,;;::+............
.....,::*;:,;:,+...+.+,.,*+**+;;......+,..............,:++............
.....+;:*;;+;.;;,::+,+,..::+;+*:.....:+...............;;,;..,:,,,:,...
.....;;:%+;*,.*%++*+:+;:....,,;......;;..........,;,..,?,+.,*%;**,;,..
..:::+%;%:%+..;?*;;;.:*+*;;:.........,*,,,,....,+?+....;*+..,++;*,,;..
.:*:*+S+;+;.....:;;::,;;*,,:+.........;++:;....:;,.;,.;:+*...,,.,.,;..
.,;:+**,...........,:*;+...:;.........;;;+:...,+..::..;?,+........:,..
....:+....::.........?*,..,+,.........+,;+,...;:.,;....?+;............
....,+....;:.........,,...;:.,;;;;;;;+?.:+;...+,.;,..,,,S*;;;;::::::,.
.....+,..,+..............;;...,,,,,,,:+..++..,;.,;...;+.;;............
.....:;..:+.............;+...........;:::+;:.,;.,:...:+.,+............
.....;;..:;...........:;+;.........,;?:;;*;;.;*:,....,*,.*,...........
.....*,..+;+,......,:;;,.+:.......,+:+?**;::.:;:+,....*+.+:...........
....;;,,.?;*,.....:;:,.,.:;......,+:.,++%%;;;*?*?+;+;:;?::+...........
...,*.;:.,:;.....:?;;+;:.:;.....:;,..,+++******+**++*;:+;,+...........
...+:,+...+,....,?*+++,..:;....;:.....:?;*++++;::;;;;;,,::+...........
..:*.;:...;....,+:,......:;..,+:.,,...;%*;,........,,,:;*;,...........
..+:.,.........+:........:;..;;..,;*++SS,............:;;,.............
.:+...........:*.........:;..*,....,;S?:.........,,:+?,...............
,*,...........:*.........:;..+;,,,,:+*%:......,:+?;;+:................
,:............;?.........:;..,:::::::+;:....:*+;+*:,..................
..............++:........,+..........,;;;;:;+;,,,.....................
.............,;:;........,+............,,,............................
.............,,.,........,;...........................................

..................................................:;+???*,............
...................,:++;:,.......................:*;;;+*?*;:..........
.................,;+****??*;,....................*+;+;;::;;;*,........
,,,,,,,,,........;*;;;;+;:;**:...................**,,::;:,+;;+........
,,,::,::,........;*:;;:,:;;:+?:..................;?+;;;:;;,;?;........
.................,*:,:;+:::;;**..................:;+;,,.:%++*,........
..................:?*;+:,;%;*?:..................,SSS;.:%@S?,.........
..................,+?*:.,%#S*,...................,@##@S#@S*:,.........
.............,+:...+##@SS#@*;.................,,,+#####@#:.,::,.......
.............,:,,..+@@@@@@S+?;,,............:::,,,#@#S%S;,...,::,.....
..................,;@@@@@@*;,,,:::........,*;.....+?%*;,;+.::..:;,....
...............,;+;,*%SS%:......,:;,.....,;+..,.,..,;...*?:;....,+....
..............,;+:...;,,,...,.,,..,;:..,::,;.:?;:..,;..::%%,.....;,...
.............:;;;...,;,++,,,+:+*,,,.?::;,..;:%%+,,.+;..;+;S;;;,..;,...
...........,;:.+..,,;+,;+;,:,+S?+:,.*S,....+*:;,;:.::..,?:*+,,...+,...
..........:;,.,;.+;::**,;;;,::#%;:..:*.,,:;:..+,*:....;,*+*;::;,.%;...
.........;:...:;,?;;.;*:,;;;,:%**,..,+,;*;,...+,*;;..,?:;**%+;:.,*;...
.......,;*,...:;,*+:,,*:;,:;::+%:....**+,.....+;++:..:*+,**;,:,.,;;...
......:;,...,:;+,+:,;.;+,;,:;:+%:..::*;.......+:?*...;*+.+*;;;,.::;,..
.::::*?,.,:*+;:*:;..;,.+,.::,;;*;:.+?*;::::::;;.*:..,;*,,;;:,,..;,;;:.
..,:**,..;%+...:+:,....,*..,:,:%+:..?*::;*+:;+,;*;..:+;..:+.....;,:;,.
.:;:,.,++;:....,?,..:...;+...,;*++,.*;,,:;*;;+;::,,;:;;;*%;.....;,+:..
;*:..,,;?:::::,,;*:.::,..;+,.:??+:,.+*:,,,+*:;;;++*;:+**?*,.....+:*...
*,:+:::::;*?;;+*:;*+;+:::,::;+*?:...+;?,...;*:::;+:;;;+%S*,,,,:+*:%;..
+,:;....:+?*+;;?+;+*:++::*?+;;S;,,.:;+**;...,:...+,:::;**;,,:*+*;++*:,
*:**....,......,:??*??*;::;,++*:::+*+*;:*+::+:;+*?:,,,:+:....+:+,,*+;:
:;+?*;,,..........;;:;+:::;+?:....:+,+*;,*::;:;??:,...+;+....;+*,;?,..
...,:;;;:::,,,:::;:;::+:,,.;;?:.,,,+.?%:;.....,,,:::::;?+;;:++*;::,...
........,,,,,,;;;+;;::,,,,,+?*;;;++*;%;,............,,:;;;++;:,.......
.....................,,::::::*?+**+;,.................................

5. In easy pose, grasp the knees firmly and, keeping the elbows straight, begin to flex the upper spine. Inhale forward, exhale back. Repeat 108 times, rest for 1 minute.

...............,:;+++:,....................:++*;:,....................
.............,+???*??*+*,...............:+*%%?****:...................
............;+;;:;:++;;+*,............,++;:::;;;;;*:..................
...........:*::::::,:+;:*.............++::::,,:;;;+;..................
...........*;::::,::,.,+;............:?;::::;:,..:*:..................
...........:*;:::::;;:;+:............,*+:;;,:;;,**;...................
............:+%S;..,,:+;..............:*?#S:..,++;,...................
.............;S%#+,:?%%,...........::::,+@@@*+?S%S;:,.................
............:*SSS#%S%S@;....:+,..,;:,....?@@@@S#@@;,::................
..........,:+;*@####S@@*....;*:,,;....,;:,*@@##@@@:..::...............
.......,:::,,::*%##@S%%::,,.....;,,..,;+;,.?@###@S,,:.;,..............
......;;,.....,:;+%%%+,.,,::...,;,;.,+;**,:,+%#S*:,:*.,+,.............
....,+;.,:,:...;;.,:,......:;..,::,.:+;S+;**..::.,;,?..:+.............
....;+,.,+;;.,,:+,,;....,...:;.:;:..,*?*::?;,,*+,;;,?,..;;............
....*:...**:.+;:;:.+,...;,...;::+,..,*?,:*::,:++,;:,?:...+,...........
...,?....?*;.+::,:.;:...::::..;?:....:+:*;,;,:;+;:,*%,...,;...........
...:;....**:,;::.;.:,...,+;:...+.....;::;,;;;,;+:::+?;....;,..........
...;,...,??,;:+,.;,,....,%+...,;.....;,+;;,;:,:;:,::**,...,;..........
..,;.,,:++;,;;;..;:*.....*+,..::....,;;:;,;+.::;:,::+:?+...:;.........
,,;,,+??*,.+,;::.;:+,....;:+:.::....,:,;,,*,,;;:,:.:+,:#%+..+:,,,,,,,.
,;;.:**%*:+;,,,:,;:;,....;;:;:+:....,:;,.;,.;;,::,.;+::**:,.,;;:::::,.
.,;.:;;+**+:::,.,+:;,....:;..;?;....,*:..,.:+,::..,+;...;%+:.,;.......
..;,:+++*:;;:::.;;.;.....,;.:;;;,....+,...:;,:,...:+,....:;,,:+;......
..,;.:;+?:.;,...;,;;,....,*:+:;,,,,..+:,::+;:,,,,:+:..,,,,,;+,:;;,....
..:*,,:;:;:;:::,,:;::,:,:;;,;,*+:::::*++;;;;;;+;;**;;**++**+*:,:;*;...
.,*,+,..,:+:::??+;++++;;;:+%?+;;.....,++;;+;;::::::,;;***;;;::++++?+..
,;*+*;::::;::??:;;;;;:;**+;??:;;:;,+,+;%*;:+;++;;;+;++;:,,,,,.,;,,+?,.
:;+:??,...,;;:+::,,,;,;;;,:++:;+:*:*:;:**:,,:+::;:,,,............,+;..
::;..;,,,,;;;;,,,::;;::::::*:;++;;;,;;..,,:;;*::,,,...........,,::,...
,:+:.:;:::;;,:,.......,,,+;:*;+*,;;;*;......:*;+?;+;;+;::::::::,,.....
..,:;;++;::;+,.,,,,:::::,,,,.:;*+;+*%*,:::::::::::;:::,,,,............
.....,,;;**?+;::::,,,,.........,;+;:::,,,,,,..........................

6. Shrug both shoulders up with the inhale, and down with the exhale. Do this for less than 2 minutes. Inhale and hold for 15 seconds with shoulders pressed up. Relax the shoulders.

.........................................,:;;;;;::,...................
.......................................,+?+;:::;+++;,.................
......................................:+;,,:::;;::;*?,................
.....................................;*;;;;;;:;;;;+*#*................
....................................+%*;::::;*;;;:::+?:...............
...................................,*++;,....+::*++***+...............
..................................,+,.:?*,,..:;.+:;++*;...............
.................................+#*.:;:.,*+:,+.;;+;**,...............
................................*@?;;?*;:.:++,+,:;++%,................
...............................:@#%+++%*,.....+,;++*+.................
..............................;#@#S@@:??::;;*%?:??+:..................
..........................,:;+#@@@#+S%#####@##%+:,....................
.......................,;+;::;*S@@#?%@S#@@S@@%,,:;:,..................
......................;+:,.::+**##@@%@@@#?*?+;;,.,:;;;,...............
.....................++.....;*,,*##@@@@#?+:.:,*+,....:;+,.............
....................++....,;+,.,:?##@##S;..,+**,+;;:,.::+,............
...................;+.....;;;.:*+;*;%?;,...:+++:;.,:;;+*,+,...........
..................:+,....;:;,:;;+,.:;......;*,..+....,.**:;...........
.................,*.....:;,+,;,+;..;;......*%.,,+:;:....;**...........
................,*:....,+,.*+,:+:..,;.....,+?.,%;++,.....;%...........
...............,+:.....;;..:,.:*:..,+.....,;+..%;+*.......+:..........
..............,+:....,,++,....,S,.,+*.....,;..,%?S+........+,.........
..............+:..::.:+;*%,....+,..,*,....,;..,+;S*........,+,........
.............;;...,+*:+S?**:........*,....,:.....;+.........:;........
............:;......,;+S+.;;........:,........,,:+*;:........;;.......
...........:+,...,;;,.*:..:+...............,;;;;++?*,.,,::,,..+:......
..........:+......,;*+;...,+..........:;,..,:,....,+%;++++;,..:+......
.........,+,...,:,..;;....,+........,.,;;;:,.......,SS,,,,,,...*:.....
........,+,....,;*+;;......+:......,+....,;+*;,..,:;:%?*****+,.*,.....
,,,,,,,,+:.......,++,,,,,,,;+......,?,......,+++;;:..,%?*++**;,*::,::,
:::::::*+.......:+:::::::::?:......,%,........,,::,..:%*****??;*;:::::
......:+.......,+,.........+,......,%:...........,:+:,%%+;;;++;+......
.....:?;:,...,:;,...,,:;,,,:*....,,.?+::::::;::;:::;+,?;;;;;;;;;......
...,;;,,;;+*+*++;:;**++++::;S*:,.:++*:,,,,::,,:::;:::+S**+;:::*+,.....
.:;:,.,?+:,,,,:;+***++++++;.;%+*:.:;**+*+**;:;;;++,..:%++;;;,.+:+,....
;;;*:;*+,.....,:::+;:;:;;;;:,+**+;++**:,,,:+*?;%+...:*;:::;;,,+.:+;,..
+:S%,++,...............:;;*%%S#S?+::::;;;;;:.:%#%+;:*,:*..,:;;;...:;,.
:+???S*,.................,,,:;*??**;,+*:,..,:;S?+?;;+.+#:.+.*%*....,+,
.,+*?%*+,......................,;++;;++,:;;;:,:,.,::+,?*,:+:+;*...:+:.
....,,.:;::,,,..............,,:::;*+;;*;:,,........,+%*::;;;+;;.,:;,..
.........,,::;;;::::,,,,:;+;;:*;,,,*::...............**++*++;;::;,....
...............,,::::::::;;:::+;;;+??:::,,,,,,.......,;++**?;:,,......
...................................,,,,:::::;;;:;;;;;;;;;::,..........

7. Roll the neck slowly to the right 5 times, then to the left 5 times. Inhale, and pull the neck straight.

...........................................,:;;*%;:::,................
.......................................,,:::,,,S#+,,,,::,.............
...................................,,::::,:::::*+;:::,.,::,...........
................................,::::,,:::,:;;:;:,,.,::,.,::,.........
.............................,:;:,...:;:,,*+;::::;;:..,;:..,;,........
............................,+,...,:;:...+;::::::::+;...:;..,;:.......
.............................;,..:+,.....+;:;;++;::*;....:;...;,......
.............................;:,;:::.....;***+**%*;?,...,*,..,;.......
..................;:;;;:,....+*:,..::....;S+::.,;?S+..,::,;:,;,.......
................,**:::;;**:..::,...,?;...:%,;+,::,?,.::,...,;;........
................+::::::::;?:..,::..::;;,.,+.,*+:.::,:;.....,::........
...............,*:::+++;::*:....:+,...,:;+*::;;;;+:+;+;..,::,.........
................*;?%+::*?+*,.....:%+..,.:+*+:::,*?:.::+?:;,...........
................*S*+:,,:*#+.......:*,.+....;*:.+*..:.;:*,.............
................?*.:+:,;:?,........::;+.,,..:?;*...+;.;,..............
................+;.,??;.::.,.,.....,%S,..+,..%?:,..,*;;...............
..:::::::,,....,;::;++;;;.:?;*:,...,*+,..+S:.;;+....:%:,*+*:,.........
.,+,..,,,:;;:;;+S::+++*,...;:,,....,+*?,..++:.,;....:*..;:;:,.........
.,+:,,.....,,:::+;,,,+?+::,,,,,,,,,,+,*;....,.....,:?:................
..,:++;;;;::::,,...,;;*:,,,,::::::::+:;;:.........,,+,................
.....,:;*+,,,,,::;+;+**::::;;::,,......,+:..........+,................
........+;,:.....,??;,,,..,S;.,;::;;::::;,.......,..+,................
.......,+,:;.....,S*......;S;:;??:;S?;:,,.:;,,,,::,,*.................
.......,?;*+;.....:.....,;;.,,,.,,.;,..,++:;;;;;;,,+?....,,:;::::,....
,,,,,.,,+*?;*:,......,,:;;,,,,,,.,:+::,..++:,::::,,??:;;::;;:,,,:;;,..
:;:::::++,,,.:;,....,;:,+:::::::;+::,:::::;;;;;:,..,*S+:,*:.......;;..
.......+,..............,+......:;......,,:;,,:;;,..:+,,::,........;;..
.......;:...:;,,,,.,;..,;......+,;,.......:;;:,**,,+:+;.........,;;...
......,;?;,,,;;::::;+,+?,......,;**;........?%+;:,;*??+;,.....,;;:....
....,:*+;??;+;;;;;+:::*+.....,,,;%?#%:.....,++;?:?*;*+++,...,::,......
...;:,...;?S%*;;;;;;;:,++*;++:::,,,,;++:::,:+:+++;+:::,::::::,........
..;:..,....,+%?*;;:::++;+**;:;:.......,*;:::,::,:+;;::::,,............
..;:,.+:.....,:;;:..,;,.,:::;,...,,,,..;:::::::::,,...................
..,+*?:;,,,....,;:,,;,:::,,......;;::,;:..............................
...,?#%:;:;:,....,:*+::,.......,:;,:;:,...............................
.....:+;:;+++;;,,:*:,..........:;;;:,.................................
........;+*:,:::::;+,,,,,::;;;+;:,....................................
........,,:;:::::::;:,,,,,:;;;;,......................................
......................................................................

8. Lock the fingers in a bear grip at the throat level (8A). Inhale -apply mul bandh. Exhale -apply mul bandh. Then raise the hands above the top of the head (8B). Inhale -apply Mula Bandha. Exhale -apply Mula Bandha. Repeat the cycle two more times.

Page 56

...............................................:+**??%+,..............
.....................,,,,,....................,*++++++;;;,............
..................,;++**+;;:,.................:?:;:,:;;;++,...........
..................:*+++;:::;+:................,*,:+;:,::+*+...........
..................:%;::::::::*;................++:;:,;;:;%;...........
..................,?:,;+::,::;+.............,,.+?*,.;%S%;:............
...................;%::,.;?++*:............:++;S%*??#@S+;,............
...................:??:,+#@%:,.............,,:+@###@#?:.:+:,..........
................,,.+#SS#@@?+,.............,::,:#@@##*,,:,,,:;,........
...............;+;,;#@S#@S+;;:,..........,;,..:*?+*:,.;;;,.::+:.......
...............,,::;S#S%*:,..,:::,......,;,...;...;,;;;;+;::.+S,......
...............,;:;,:?*+..,:,:+.,;,.....;,;:,+;.,.::;+++++:::;?:......
...............;:;,,+,...,.;??;:;:*,...::.,;*%*,;,:+:+?*?,,::*+;,.....
..............,*;+;;+,;..:+,+S+;+,*:..,+..,,?+::+,.:,++%?.:,,S,::.....
..............:?;?,+;:*:;,:;:**?,,%,..:;,;:+*.;:+:...:*%,...:*::,.....
.............,+;:;..:::+,::,,**,.??...*:,:+?..,;+;,...++:..,;:*;,.....
.........,:::+:+.:..,+,;:.,;,*,,:;+::;*,,+*:,+;*+;,.:+%;,.,+:.;*::::,.
.............;;*,;...++::;.,;S+,.+;::;,..,;+;++;;:;;:,::..;:::,;......
.............;;?:,...,*::::;:;,,:++*;+,,:,+?;:,:;*;:.....;:,:*:;,.....
............,+,**,....,+:;;;,...+;,,:*,,:**;:,::,.,,,:::++;;,,*+......
............;,::*:.....:+;:,,,;*+;...;...,:;++;,,::*S*++;,++::;;,.....
..,::::;++**+,,:?;;;,,;+:::;++++;;:,,;,..,+;:.,+*++*;+;,,..++,;,:;,,..
.,;,..:;;+%**:,:*::+?;,,::++;;*?;;;*+;*+;:?,..;:,,,,.......,,+;::+;:..
.::.....,;?:;...,;++;::;**+++:,?+;:;,;:;++*+*;:...........,::,.,......
..::,,.....,+:,,;*;..:**%*;:;:.+;+,+,+**;,,,:::,,,....,,+:;,..........
...,:::::,,,:*%+;+*;:;::?*:,,..,,,;;:::::,....,,,:::::;++:............
.......,,,,:,,;**?**:...........::,...................................
...............,::++:,,....,;:,;,.....................................
....................,::::::;?*:,......................................

..................................................,++++?#S*;,.........
..................................................;*+*+*++*%?,........
..................................................+?+::;;;;;*?+.......
..................................................;,,;::::;;;;S*......
....................,,,:::,.......................:*+?*::::::++?......
...................;++**?SS?;,....................;+,...*#*++;?:......
..................,?;;**;;;;+++:..................;?;,:*@@%?;:........
..................:*+?;::::::;+*,............,;:+,*SSS@@@@S+,.........
..................,*:;;;::::,;:*,............:;++,S@@@@@#S+?+,........
...................;+;?;:::;:;*+...............,:;%@@@#%++:,.:::......
...................:+:..,?S%%*+,.,.............;:,:?S%?+,,.....::,....
...................,%***S@@+%..+;*............;:,+:.,;;:....,;.,:?:...
...................;##@@@@%,**,;:;,..........:%+,S:,;:,...:,+:.;;#?...
...................S@@##@@?**+:,............;::?:+,,+,...,*++;:*:**,..
.................,:*@@#S+:,,...::..........::..+,;.:+,...;#*:;%+.;+,..
................,;,.:+:,........:*,.......,;...,:;;:+,*,.*;,,*;.;;?...
...............,+,.,;,.....,,:,.:*+,......;:,,.:+;;.:+*+,;..::.::;+...
...............;:..,+......::*:.;:*+.....:;.,+;;,++,.++:*,....:+;+;...
...............+.,:+;;,....,*+,::,*;....:;...:*.:;+,,++*+;,..::::+:...
..............:;.::;,*;....:?;;:.:*?...,;::::+,,;.,,?+,,,,..,;+%*;,...
.............,*:.:;;,;*:...;**:..;*+...;,..:+,,+++;:,......,+;*++*+...
..........,::+;:.:*,,;;+,.,;.,..,+*:::*+::;+:::;*?+:,....,:::%:;*?*:,.
..........,,,+:;..**.:+,,.;;....,;:,,:*,.;%:,,:*:,:::..,::,,;*:+;;:,..
............:;.+,.,*,.;*.+%+:,...+.,+*,,,+;,:;;.......,:,:,,,***+:....
...........,+,.;;..,,..:+?+;+:..,?;*%+;*+++;,,::;,,.,::::;+;:+*;+.....
..........,+:..*;....,:;:...,,.,+#*?+;:++;,,...;;::;:,,:::*S%;.+:.....
.........,?;:;;+...,;*;:,....,::,%:+*;?*;;++;,+:......,,;%?;..:*:.....
........:+,,,S?;,:;;,,,;;:,,;+:.:%,;+?+*+;+??;;:.....,+*%+:,:;:,;,....
......:+**+*+*+*:;+:.....:;+;;***+;:+*,,,:*S+:;:...,::+****+*:..:+,...
....,**%*;,*?+;....;+:,:;+;+*?*+*:+..:++?+++::+:,,;;;;+:;;::;:::::,...
...,;;:::.:?++*;;,;;,,::;;;+++::#+*....,:::,,,.,::;:,,................
..:;,.,++:?*+?++*;,.......,:,.;*+;+:..................................
..;:.,;?*:,,:+,+?,......:++;;*+:;:**,.................................
..,+,.:%:.......:;..,:;:;+????:**;*++,................................
...,::;*;.......,;;;;:;::::,,,.,,,,:,.................................
........;:,,,,:::::::,,,..............................................
.........,::::,,,.....................................................

......................................................................
...........................................................:::,.......
.........................................................,;+;:;:,.....
........................................................,+:::::;;:....
.................................,,:,,,................,*;:::::::*,...
................................:;;;;;+;,..............:*+;:::;;+:....
...............................,*;;;;;;*+..............;+:,?*++;......
................................*+?**+;++..............:?:.:*::;+,....
............,:::............,,..;?*,:+**:...,,,........,*+*?;.::?+,...
.........,:::::;;...,:::::,:::;,,+:*+:,%,..;::::::::,,..,%%:+:,;:;;,..
........:;::::::++,,+,,,,:*++.,;.:;?*,,+..;,,+;;;,,,::;,:*:.:S*,:*::..
........:*::::::;*%,::;+::*+%*?*;:++:;*;:+;:+;,,:::::,;+;:,,,;;;:*;;..
.........,+;:;++++?,::+;;:,,+%??:..*;?,.:*+***;:,,,:+;,;::,;,..,::?;..
.........,,+*?*,::+*,.*::;:::++;...:S;..,,;*+*+:,,,,...:?,.,;+:..:+;..
.....,:::::;?;,..+?+,;+?;;*:.;+.....*,..,+;*+..........:*...,+::,:+;..
.,::;:,.,;;,+:+;:?*?+?:++?+:,,+;:,..,,,+:+*:;::;::,,,,:+:...::;**,;*::
.,,;,..;?++*+.,?*;:?*+::,,.,,,;:,,..;+,;,+,:;;::::;;:,,+,,:;;:,:+*+*,,
...,+::*%*?*:..,%*,*:;........,;....;;:,+:.;+....:**;*?+,..,:;+:::+%,.
....,;;+*+;.....,;::;*,,,,....,;....;+:;:.,*;:.....:+*?,,:;;***+,,,,::
.......,+;,,:.....,:?+::::;::,,;...:*;....,?+,;,.....:?+:;+*+:......,+
........,;,.:::,..;*+,....:+;:*?+;,;;,.,::;;?:,:::,..,*?*;,.......:+?*
.........:;,:;,..,;.+;.....:%%++:;+;+*++:,,,,::..,::;??;:+:,,,,,,:??+,
;:::;;,,..**;,.....;?*?:....;*%+::+*+;,....,:;;.....,;*+*;:::::;*+,,..
....,+;:;;%+......:++:;S+::,::?***;:......:+*+,........,,,,:::::::....
.....,;;:;+*,...,;+:::,;+:**;;+;??+:,,,:;*%?+,........................
;:.....,;;,?;,,:;;;;:,..:;,,,,::+;:::;;++*:...........................
,:;:.....:+;**++;,,.....,+........,,,,,,,:,...........................
..,:::,,...,;+++,,.....,;:............................................
.....,::::::+**+;+*;:::;,.............................................
.........,,,,,::::;+*:,...............................................

......................................................:;++;:,.........
.....................................................,*;;:::;;........
..................................................,..,*+*++;:*........
................................................,:::::?+;,;;*;........
............,,,.................................+;..,+%:*:::?,........
.........,:;;+++,...............................+*;,..;:*?,;,.........
.........;*;;;;;+..................,;;;:,....,;,:;;;:,.;;:+:..........
.........:++?**++................,:*;;;;++,,,+*;,?%:,::.;:+?:,.,,.....
.........,*;;:;*+...............,,*;;+;::*;:,,,,:?:,..;:.,++,+;,,.....
..........;,:?;::.................?*++*+;;,.::::;?.....+*;+%;:*,......
........,,++:;+:,................,*:*+;+?,,;:..;;;:....,+?+:;;%*,.....
.,:;++;;::;*;++:::::;:,,..........;,?*,+;::,,;??++;:.....,:;:*+:;.....
:;,,,,,:,:::+%*::::;**?+;:.......,*;;;?;;::;;;;:;;,*,......:+,,:+;....
,:::::;::::,;?;,:::,:,,,,+,...::::;?:*;:,:;??,..,,.,.....,,,+::.,;,...
......+:,.,,::,,,;:++::::,...+?*...+?+*+:;.+:...,:::::::::;;+;:::;,...
......+*,:,...,,+:,:,,......,%;?:...;??S*,;+........,,,,..,:;?*,,,....
.....,*+;,,...,,+,...........++,*..,+,:+,;?:...,:,,,,....,:::;*:;,....
,:::::?+;,..,,;++:::,,,,::::+;,,;;;:,::,;;+:....,,:::;:,,:;:;**:,+:::,
.,,.,:**;,..,:,;*;,:::;;:::,:;,:+:,,;:..,;+,.........,::*++++:::,+....
...,:,,:;;+*;+:;???*++*;..;,:+:,..::,..,;:*,............,,:::::::::::,
...;;,...,:+*;:;:++:,....:;,:;,,::,...,:;+*...,,.,,.............,,,,,.
...,?*.....:**;;++,...,:;:,:;;::;,......::+;+;;;;::;,.................
....,::;;;+++*??;;:::::,..;;.,;?++;,...:;;::;+;::,.:;.................
......,+;;;;;::;,,,,......;;.,:;:;;+:,,+:;;:,....,,;:.................
...........................::,...,,+*+;+*+.....,:::,..................
............................,::*+;+*+;+:++::::::,.....................
..............................,+:::::,::,,,,,.........................

..................................................:;+???*,............
...................,:++;:,.......................:*;;;+*?*;:..........
.................,;+****??*;,....................*+;+;;::;;;*,........
,,,,,,,,,........;*;;;;+;:;**:...................**,,::;:,+;;+........
,,,::,::,........;*:;;:,:;;:+?:..................;?+;;;:;;,;?;........
.................,*:,:;+:::;;**..................:;+;,,.:%++*,........
..................:?*;+:,;%;*?:..................,SSS;.:%@S?,.........
..................,+?*:.,%#S*,...................,@##@S#@S*:,.........
.............,+:...+##@SS#@*;.................,,,+#####@#:.,::,.......
.............,:,,..+@@@@@@S+?;,,............:::,,,#@#S%S;,...,::,.....
..................,;@@@@@@*;,,,:::........,*;.....+?%*;,;+.::..:;,....
...............,;+;,*%SS%:......,:;,.....,;+..,.,..,;...*?:;....,+....
..............,;+:...;,,,...,.,,..,;:..,::,;.:?;:..,;..::%%,.....;,...
.............:;;;...,;,++,,,+:+*,,,.?::;,..;:%%+,,.+;..;+;S;;;,..;,...
...........,;:.+..,,;+,;+;,:,+S?+:,.*S,....+*:;,;:.::..,?:*+,,...+,...
..........:;,.,;.+;::**,;;;,::#%;:..:*.,,:;:..+,*:....;,*+*;::;,.%;...
.........;:...:;,?;;.;*:,;;;,:%**,..,+,;*;,...+,*;;..,?:;**%+;:.,*;...
.......,;*,...:;,*+:,,*:;,:;::+%:....**+,.....+;++:..:*+,**;,:,.,;;...
......:;,...,:;+,+:,;.;+,;,:;:+%:..::*;.......+:?*...;*+.+*;;;,.::;,..
.::::*?,.,:*+;:*:;..;,.+,.::,;;*;:.+?*;::::::;;.*:..,;*,,;;:,,..;,;;:.
..,:**,..;%+...:+:,....,*..,:,:%+:..?*::;*+:;+,;*;..:+;..:+.....;,:;,.
.:;:,.,++;:....,?,..:...;+...,;*++,.*;,,:;*;;+;::,,;:;;;*%;.....;,+:..
;*:..,,;?:::::,,;*:.::,..;+,.:??+:,.+*:,,,+*:;;;++*;:+**?*,.....+:*...
*,:+:::::;*?;;+*:;*+;+:::,::;+*?:...+;?,...;*:::;+:;;;+%S*,,,,:+*:%;..
+,:;....:+?*+;;?+;+*:++::*?+;;S;,,.:;+**;...,:...+,:::;**;,,:*+*;++*:,
*:**....,......,:??*??*;::;,++*:::+*+*;:*+::+:;+*?:,,,:+:....+:+,,*+;:
:;+?*;,,..........;;:;+:::;+?:....:+,+*;,*::;:;??:,...+;+....;+*,;?,..
...,:;;;:::,,,:::;:;::+:,,.;;?:.,,,+.?%:;.....,,,:::::;?+;;:++*;::,...
........,,,,,,;;;+;;::,,,,,+?*;;;++*;%;,............,,:;;;++;:,.......
.....................,,::::::*?+**+;,.................................

...............,:;+++:,....................:++*;:,....................
.............,+???*??*+*,...............:+*%%?****:...................
............;+;;:;:++;;+*,............,++;:::;;;;;*:..................
...........:*::::::,:+;:*.............++::::,,:;;;+;..................
...........*;::::,::,.,+;............:?;::::;:,..:*:..................
...........:*;:::::;;:;+:............,*+:;;,:;;,**;...................
............:+%S;..,,:+;..............:*?#S:..,++;,...................
.............;S%#+,:?%%,...........::::,+@@@*+?S%S;:,.................
............:*SSS#%S%S@;....:+,..,;:,....?@@@@S#@@;,::................
..........,:+;*@####S@@*....;*:,,;....,;:,*@@##@@@:..::...............
.......,:::,,::*%##@S%%::,,.....;,,..,;+;,.?@###@S,,:.;,..............
......;;,.....,:;+%%%+,.,,::...,;,;.,+;**,:,+%#S*:,:*.,+,.............
....,+;.,:,:...;;.,:,......:;..,::,.:+;S+;**..::.,;,?..:+.............
....;+,.,+;;.,,:+,,;....,...:;.:;:..,*?*::?;,,*+,;;,?,..;;............
....*:...**:.+;:;:.+,...;,...;::+,..,*?,:*::,:++,;:,?:...+,...........
...,?....?*;.+::,:.;:...::::..;?:....:+:*;,;,:;+;:,*%,...,;...........
...:;....**:,;::.;.:,...,+;:...+.....;::;,;;;,;+:::+?;....;,..........
...;,...,??,;:+,.;,,....,%+...,;.....;,+;;,;:,:;:,::**,...,;..........
..,;.,,:++;,;;;..;:*.....*+,..::....,;;:;,;+.::;:,::+:?+...:;.........
,,;,,+??*,.+,;::.;:+,....;:+:.::....,:,;,,*,,;;:,:.:+,:#%+..+:,,,,,,,.
,;;.:**%*:+;,,,:,;:;,....;;:;:+:....,:;,.;,.;;,::,.;+::**:,.,;;:::::,.
.,;.:;;+**+:::,.,+:;,....:;..;?;....,*:..,.:+,::..,+;...;%+:.,;.......
..;,:+++*:;;:::.;;.;.....,;.:;;;,....+,...:;,:,...:+,....:;,,:+;......
..,;.:;+?:.;,...;,;;,....,*:+:;,,,,..+:,::+;:,,,,:+:..,,,,,;+,:;;,....
..:*,,:;:;:;:::,,:;::,:,:;;,;,*+:::::*++;;;;;;+;;**;;**++**+*:,:;*;...
.,*,+,..,:+:::??+;++++;;;:+%?+;;.....,++;;+;;::::::,;;***;;;::++++?+..
,;*+*;::::;::??:;;;;;:;**+;??:;;:;,+,+;%*;:+;++;;;+;++;:,,,,,.,;,,+?,.
:;+:??,...,;;:+::,,,;,;;;,:++:;+:*:*:;:**:,,:+::;:,,,............,+;..
::;..;,,,,;;;;,,,::;;::::::*:;++;;;,;;..,,:;;*::,,,...........,,::,...
,:+:.:;:::;;,:,.......,,,+;:*;+*,;;;*;......:*;+?;+;;+;::::::::,,.....
..,:;;++;::;+,.,,,,:::::,,,,.:;*+;+*%*,:::::::::::;:::,,,,............
.....,,;;**?+;::::,,,,.........,;+;:::,,,,,,..........................

.........................................,:;;;;;::,...................
.......................................,+?+;:::;+++;,.................
......................................:+;,,:::;;::;*?,................
.....................................;*;;;;;;:;;;;+*#*................
....................................+%*;::::;*;;;:::+?:...............
...................................,*++;,....+::*++***+...............
..................................,+,.:?*,,..:;.+:;++*;...............
.................................+#*.:;:.,*+:,+.;;+;**,...............
................................*@?;;?*;:.:++,+,:;++%,................
...............................:@#%+++%*,.....+,;++*+.................
..............................;#@#S@@:??::;;*%?:??+:..................
..........................,:;+#@@@#+S%#####@##%+:,....................
.......................,;+;::;*S@@#?%@S#@@S@@%,,:;:,..................
......................;+:,.::+**##@@%@@@#?*?+;;,.,:;;;,...............
.....................++.....;*,,*##@@@@#?+:.:,*+,....:;+,.............
....................++....,;+,.,:?##@##S;..,+**,+;;:,.::+,............
...................;+.....;;;.:*+;*;%?;,...:+++:;.,:;;+*,+,...........
..................:+,....;:;,:;;+,.:;......;*,..+....,.**:;...........
.................,*.....:;,+,;,+;..;;......*%.,,+:;:....;**...........
................,*:....,+,.*+,:+:..,;.....,+?.,%;++,.....;%...........
...............,+:.....;;..:,.:*:..,+.....,;+..%;+*.......+:..........
..............,+:....,,++,....,S,.,+*.....,;..,%?S+........+,.........
..............+:..::.:+;*%,....+,..,*,....,;..,+;S*........,+,........
.............;;...,+*:+S?**:........*,....,:.....;+.........:;........
............:;......,;+S+.;;........:,........,,:+*;:........;;.......
...........:+,...,;;,.*:..:+...............,;;;;++?*,.,,::,,..+:......
..........:+......,;*+;...,+..........:;,..,:,....,+%;++++;,..:+......
.........,+,...,:,..;;....,+........,.,;;;:,.......,SS,,,,,,...*:.....
........,+,....,;*+;;......+:......,+....,;+*;,..,:;:%?*****+,.*,.....
,,,,,,,,+:.......,++,,,,,,,;+......,?,......,+++;;:..,%?*++**;,*::,::,
:::::::*+.......:+:::::::::?:......,%,........,,::,..:%*****??;*;:::::
......:+.......,+,.........+,......,%:...........,:+:,%%+;;;++;+......
.....:?;:,...,:;,...,,:;,,,:*....,,.?+::::::;::;:::;+,?;;;;;;;;;......
...,;;,,;;+*+*++;:;**++++::;S*:,.:++*:,,,,::,,:::;:::+S**+;:::*+,.....
.:;:,.,?+:,,,,:;+***++++++;.;%+*:.:;**+*+**;:;;;++,..:%++;;;,.+:+,....
;;;*:;*+,.....,:::+;:;:;;;;:,+**+;++**:,,,:+*?;%+...:*;:::;;,,+.:+;,..
+:S%,++,...............:;;*%%S#S?+::::;;;;;:.:%#%+;:*,:*..,:;;;...:;,.
:+???S*,.................,,,:;*??**;,+*:,..,:;S?+?;;+.+#:.+.*%*....,+,
.,+*?%*+,......................,;++;;++,:;;;:,:,.,::+,?*,:+:+;*...:+:.
....,,.:;::,,,..............,,:::;*+;;*;:,,........,+%*::;;;+;;.,:;,..
.........,,::;;;::::,,,,:;+;;:*;,,,*::...............**++*++;;::;,....
...............,,::::::::;;:::+;;;+??:::,,,,,,.......,;++**?;:,,......
...................................,,,,:::::;;;:;;;;;;;;;::,..........

...........................................,:;;*%;:::,................
.......................................,,:::,,,S#+,,,,::,.............
...................................,,::::,:::::*+;:::,.,::,...........
................................,::::,,:::,:;;:;:,,.,::,.,::,.........
.............................,:;:,...:;:,,*+;::::;;:..,;:..,;,........
............................,+,...,:;:...+;::::::::+;...:;..,;:.......
.............................;,..:+,.....+;:;;++;::*;....:;...;,......
.............................;:,;:::.....;***+**%*;?,...,*,..,;.......
..................;:;;;:,....+*:,..::....;S+::.,;?S+..,::,;:,;,.......
................,**:::;;**:..::,...,?;...:%,;+,::,?,.::,...,;;........
................+::::::::;?:..,::..::;;,.,+.,*+:.::,:;.....,::........
...............,*:::+++;::*:....:+,...,:;+*::;;;;+:+;+;..,::,.........
................*;?%+::*?+*,.....:%+..,.:+*+:::,*?:.::+?:;,...........
................*S*+:,,:*#+.......:*,.+....;*:.+*..:.;:*,.............
................?*.:+:,;:?,........::;+.,,..:?;*...+;.;,..............
................+;.,??;.::.,.,.....,%S,..+,..%?:,..,*;;...............
..:::::::,,....,;::;++;;;.:?;*:,...,*+,..+S:.;;+....:%:,*+*:,.........
.,+,..,,,:;;:;;+S::+++*,...;:,,....,+*?,..++:.,;....:*..;:;:,.........
.,+:,,.....,,:::+;,,,+?+::,,,,,,,,,,+,*;....,.....,:?:................
..,:++;;;;::::,,...,;;*:,,,,::::::::+:;;:.........,,+,................
.....,:;*+,,,,,::;+;+**::::;;::,,......,+:..........+,................
........+;,:.....,??;,,,..,S;.,;::;;::::;,.......,..+,................
.......,+,:;.....,S*......;S;:;??:;S?;:,,.:;,,,,::,,*.................
.......,?;*+;.....:.....,;;.,,,.,,.;,..,++:;;;;;;,,+?....,,:;::::,....
,,,,,.,,+*?;*:,......,,:;;,,,,,,.,:+::,..++:,::::,,??:;;::;;:,,,:;;,..
:;:::::++,,,.:;,....,;:,+:::::::;+::,:::::;;;;;:,..,*S+:,*:.......;;..
.......+,..............,+......:;......,,:;,,:;;,..:+,,::,........;;..
.......;:...:;,,,,.,;..,;......+,;,.......:;;:,**,,+:+;.........,;;...
......,;?;,,,;;::::;+,+?,......,;**;........?%+;:,;*??+;,.....,;;:....
....,:*+;??;+;;;;;+:::*+.....,,,;%?#%:.....,++;?:?*;*+++,...,::,......
...;:,...;?S%*;;;;;;;:,++*;++:::,,,,;++:::,:+:+++;+:::,::::::,........
..;:..,....,+%?*;;:::++;+**;:;:.......,*;:::,::,:+;;::::,,............
..;:,.+:.....,:;;:..,;,.,:::;,...,,,,..;:::::::::,,...................
..,+*?:;,,,....,;:,,;,:::,,......;;::,;:..............................
...,?#%:;:;:,....,:*+::,.......,:;,:;:,...............................
.....:+;:;+++;;,,:*:,..........:;;;:,.................................
........;+*:,:::::;+,,,,,::;;;+;:,....................................
........,,:;:::::::;:,,,,,:;;;;,......................................
......................................................................

......................................................................
......................................................................
......................................:;;:::::::::::,::...............
...............................................;+.....................
..............................................:%*,....................
............................................,+*?+,....................
............................................?%%?+;....................
...........................................:??*?,:;...................
...........................................;:;*,.;;...................
...........................................+,:++.+:...................
..........................................:;.;,;::+...................
.........................................,+,.+.:;.;:..................
.........................................;:.,;.,:.,+,.................
........................................,+..;,..;,.:+.................
........................................;:.,;;+;*;..+:................
.......................................,+..,?*+;++..;+,...............
.......................................;:..;?:::;*,.,*;,..............
.......................................+,..*;;:;;*:..;*;..............
.......................................+..,S%%%%+*+..,S;..............
.................:,..................,*;,,+?:,,;**?,..?;..............
................;+??;................;?;::+?+;;*+,?;;;:+:.............
................+;+**................:;...:+?+:,,.::,..,:.............
................*;,+*,................+,..,?%?+...,+....?,............
................+:++;:................+,...,?+:::+?*:..:S+............
................+.,*;:................;:....;@*:?%:::..,;?............
...............,+.,+:;................:;.....S***..+,...,+............
.........,:::,;?:*:+,+.......,,.......:;.....+@+...,+,..,+............
........,+,,;?:*,:,+;*..,++;?:+,......:;.....;*.....,;;::+............
.....,::*;:,;:,+...+.+,.,*+**+;;......+,..............,:++............
.....+;:*;;+;.;;,::+,+,..::+;+*:.....:+...............;;,;..,:,,,:,...
.....;;:%+;*,.*%++*+:+;:....,,;......;;..........,;,..,?,+.,*%;**,;,..
..:::+%;%:%+..;?*;;;.:*+*;;:.........,*,,,,....,+?+....;*+..,++;*,,;..
.:*:*+S+;+;.....:;;::,;;*,,:+.........;++:;....:;,.;,.;:+*...,,.,.,;..
.,;:+**,...........,:*;+...:;.........;;;+:...,+..::..;?,+........:,..
....:+....::.........?*,..,+,.........+,;+,...;:.,;....?+;............
....,+....;:.........,,...;:.,;;;;;;;+?.:+;...+,.;,..,,,S*;;;;::::::,.
.....+,..,+..............;;...,,,,,,,:+..++..,;.,;...;+.;;............
.....:;..:+.............;+...........;:::+;:.,;.,:...:+.,+............
.....;;..:;...........:;+;.........,;?:;;*;;.;*:,....,*,.*,...........
.....*,..+;+,......,:;;,.+:.......,+:+?**;::.:;:+,....*+.+:...........
....;;,,.?;*,.....:;:,.,.:;......,+:.,++%%;;;*?*?+;+;:;?::+...........
...,*.;:.,:;.....:?;;+;:.:;.....:;,..,+++******+**++*;:+;,+...........
...+:,+...+,....,?*+++,..:;....;:.....:?;*++++;::;;;;;,,::+...........
..:*.;:...;....,+:,......:;..,+:.,,...;%*;,........,,,:;*;,...........
..+:.,.........+:........:;..;;..,;*++SS,............:;;,.............
.:+...........:*.........:;..*,....,;S?:.........,,:+?,...............
,*,...........:*.........:;..+;,,,,:+*%:......,:+?;;+:................
,:............;?.........:;..,:::::::+;:....:*+;+*:,..................
..............++:........,+..........,;;;;:;+;,,,.....................
.............,;:;........,+............,,,............................
.............,,.,........,;...........................................

9. Sat Kriya: Sit on heels with arms stretched over the head (9A). Interlock the fingers except for the two index fingers which point straight up (9B). Say "Sat" and pull the navel point in; say "Nam" and relax it. Continue for at least 3 minutes. Then inhale -squeeze the energy from the base of the spine to the top of the skull.

10. Relax completely on your back for 15 minutes.

COMMENTS: Age is measured by the flexibility of the spine; to stay young, stay flexible. This series works systematically from the base of the spine to the top. All 26 vertebrae receive stimulation and all the chakras receive a burst of energy. This makes it a good series to do before meditation.

In a beginner's class, each exercise that lists 108 repetitions can be done 26 times. The rest periods are then extended from 1 to 2 minutes.

Many people report greater mental clarity and alacrity after regular practice of this kriya.

A contributing factor is the increased circulation of the spinal fluid, which is crucially linked to having a good memory.

Page 57

......................................................,...............
...............................................,,:;;+++;:::,..........
..............................................:;;+**++;,,.,;,.........
.............................................,;.,++;+*+;::.,;,........
.............................................;,..:,......;,.,;........
........................,;;;::,.............,:..,;.......,;..::.......
......................,+;;::::;:,...........;,..::........::..;,......
.....................,+;:::,::::;,.........::...;......,,..;..,;......
....................,+:,,,,::,::*,.........+,..::,;;;;;+++;+,..:;.....
....................;*+;,::,,:,+;:,.......,:...;:*;::::::;++;...;,....
.............,:,:,,,+;:+;;,,:,;,..,:......;,...;+;::,,,::::+;,..;,....
.............:..,.,;,.,,.,:;:::....::.....:,...*;:;;;:::,::;;...:,....
.............:,.::,,+:::...,*+,.....;.....,:...*+?*+*++::::++:,,::....
.............,:,:::;+:,.....;+:..,,:+.....,;,,:**,....,:;,;*;,,:;*....
..............,;,...++;,.....,;:::,.:,....:;,,,,+;;,;:,.,;+;+:..,?....
...............::,..,+;,.,:,..:,....:,.....:,...;:+,,,...;::?;:.,*....
................,:,...::+;,.,,+,....;,.....,:..,;;++:..,,;,+*...:*....
..................::,;*;:;,::,;,..,*?;......;,:;,:;:,,:::+;%*...,*....
...................,;?:..::,..;....,:+,.....,+*;:.;?::,::,;*,...,*....
....................,+........;,....+;:......,?:,;,;;.:,..;;....;*....
................,..,;,........::.,:;*:;.......::;;:,*+,...;:;,..*:....
....,:,,::,::,,;:;:+,.......,.:::,.,:+;:::::::;+,:,.::...,,,,:,.*.....
..........,::;;;,:.;,....,,:,.,,,:::?:........::.........,,*,,::*.....
............,:,,::.::.....,...,,...:+........,;..........,:;,+.,;,....
...............,,..::.........,;..,::,.......,:........,,;;,:;,.:,....
...................:,..........+;.+:+,..,,,,:,::......,,,,,,;::.:,....
...................:,....,.....:+,:;+:.,;+*+::,:..........,.+,:::,....
...................,,.........,:::,;;;..,;+;,:,:..........;;..,:+:....
..,,,,,,,,,,.......,,,:....,,:+;:::;**...,,,:,.;..........,;,..:+;....
.:,:;++,,,,;*+;:,,,;:,:,.,::::,,,+,,**.........;..........,:,,:,::....
:,,;:,+*+:..,;+++:,;:+++;;;+;:;;;;+:,+,,......,;..........::;;;,::,...
;,.,....,,:,....*:;:,;:::;;::++;:;??,,;++;;:,,,;.......,:;++?+;;:+;...
,:,........,:,..*;,........,,,,..,::;;+.,;++?***:....,;+;;+;,,.,,,*,..
.,:,,......,+;+:,....,,.............,;?;:,:,,;,;+..,:*+;::,.......;;..
...,:::,...,**;,......;:,;........,..:++.,,::,..;::,;;,.........:;:::.
.....++;++,,%;,........;*:,...,,,,*,:+;;....,::,.:,;*:,;,.......*+:.;,
...,;?:.,:;++,........,+%*;...;:;.+***;:,,,..,:;:;;;:,,,......,+?,..;,
...,;::,,::,,,,...,,:+?*;:,...;;+:;S%+::::::;+;,,.....:,.....:;?*:,:,.
........,,,,,:::,::++++.,::::;**;;,:;++:,,,,;,...:++?+*::;++?*??*;:,..
....................,,.....,,,,......,,,:::;;::::::;+;;;:::;:,:,,.....

................................,;+,..................................
...............................:??+%;.................................
..............................,??+;+?+................................
..............................:**+:;+S,...............................
..............................+**++::#+:;:............................
.............................,?;,,,.:#%+++............................
.............................:+.....,?+;S,............................
.............................,+......,+*+.............................
..............................*,....+?*:..............................
..............................;;...,??................................
..............................:*...,??,...............................
..............................:*::;+%??;..............................
.............................:+;:,,.,:;*:.............................
............................+;.........:*.............................
............................+:..........?,............................
............................,+..........+;............................
.............................;:.........,*,...........................
.............................,%%:........:+...........................
..............................+S?,........*:,.........................
...........................,,:;**?........;*+?+,,.....................
.........................,;;??+%*+,........*;+*+?;....................
.........................;+?++**+;.,+*:....+*;::;*....................
.........................+S*?+;;;?:*+,,....,*;::*;....................
.........................;#%+;;++;%+;**:....;*:+?,....................
..........................;+:;;:::;+;::+,....?+;,.....................
...........................,;;::;::+?;,......:*.......................
.............................:*::;?%#S?*+,....:*?*;...................
.............................+?,:%####?;+;,...,?;,+;..................
.............................::*S@#####;.......;:..+:.................
..............................,?#S#S%#@S*;,..,,.*;..+:................
..............................*##S######S+;;.:?;,*:..+:...............
.............................,S##S#@%%%#?%*+:.,?*:;;..+:..............
.............................:##S##*;++#*:S%?*,,**:*:.+:..............
.............................+?S##+.+;:S*;:****+,+;*?:;...............
.............................:;?#;.,;;,**;;;:*+;*++:%*................
...............................:+..:;:.++;:+:,%+;??S%,................
...............................;:..;;,.+;;.+*:,?+,+S;.................
...............................+,..+;..;:*,:?:;.*?,;+,................
..................,,,,,,,,,,,,,?,.,%,..;,+;.**;;:*;;+;................
..................,:::::::::::%#+.;*...,;;*.+?*;*+::%:................
.............................,???;+,....+:?,,,,;::++*+................
....................,,;,.....:%*+%;.....,;+:...,;;,;+?;...............
...................;;;,;.....?S;?+?;,....;;,.....:;::;*,..............
...................:::;;....,?;+:;*++:...,+,.......:;;*?..............
..................,:,:+:....;:+,*;+?++;,..:,.........:+#;.............
..................,,;:,.....%;;:,*+;?*+*:..............;*,............
....................,.......%?,+,.;*,;+;**:.............:+,...........
............................+?;,;:.:*:,,.:*+:............,*,..........
............................;+;;::;,,;,....:++:,..........;;..........
............................,+;,:;:;;........,::......,,..,*..........
.........................,,,.*:*,,+,:*,..............,+++:,*,.........
.....................:++++;++*,?*,*:;;..........,+***+++++*%:.........
.........,,:::::;;;:;***;;;,,,.:++;:,,,,,::..,:;+*;+??*;?;;;+;:,,.....
.......:;;*+;::::,,:::,,,.,;;:::*;;;:::::::;+%%*?*+:,,,,;*;*??;;+,....
......;;:+?SS%*++;++++++;+;:++*;:::+**;;**+*?:,:++:......,,;*?;:+*....
.....::.,,;:,..........,,::;;;++++;?+:;;,+;:::;;+*;;,........*;:,+*...
.....+:..................,;,,,::,,::?+,,:*;;++;+S%*;:,.......,+;+:**,.
.....:+:,.................;*;;?;,,,:;;;;+*;;:,.:?::;++;,......*;:;+;,.
.......,;;:,...............,:;+**+;+?#%**;:.....*;...........,+.......
.........,:;;::,,,.....,,,,:::;?%S?*%*;*,;;......,.......,:..;;.......
............,,:::;;;;;****+;;:;?+::*,.,;:?..............;+?:;;........
......................,..,,,,:++:;;;:;*?*?;:::,,,,,,,,,;S?+:,.........
......................................,,::::::::;;;::::::,............

......................................................................
.............................,::;;;;;;,,..............................
...........................:***+++*S#S%S*;;;+;........................
.........................:*%*+;+++***?**;;;;;?:.......................
........................;%+::;;+;:;+++;;;;:::,*:......................
........................;::;;;;,:*+;:;;;;;;;++%?......................
........................;*;;;,,;*;;;;;;:;::::::*,.....................
........................,*+,.:*+::::::;;::::::;?,.....................
.........................*;.:;,,:::::::,,::;;;?;...........,:.........
..........................;;;...,:;;+:::;;;:;*;.......,;,.:*:+,.......
...........................;**++;;*+;,..,?S+?,.......,+,,:++:,+.......
............................+;;;........:SSS+........:+;+%+:*:+.......
.............................+?++*+,,..,?S##%,.......,+;::..,;:.......
.............................*#SS%?%%*+S#####**+...........,;:........
.............................?##?;+%#S#S###S%+?*+;;;:,,...............
.........................,,:*SS##SSS##%##SS#?+*S*;?%?%***+;:,,........
....................,::;????+S##SSS###S##?SS++S+:+++*?%?;*+;;;++,.....
........,,.,,,:;::;+?::+?;%:;*##S%S#SS#####*:?;;+:+;;**;;;:...,:+,....
......:;;???+:,,,*+++..;*;?,;:S#S#S#S*?S%;;,?:;+,?;;?;:.........,+....
.....;:,+*+;+;,..+:;:..;++;;:,,+%SS+S%#S+..*;;?;*+::...,+:.....,,*,...
...,+:,?;:;+*%%:,+:;:,.;:::+;++..;*;:+;;;;+?+*+:.....:+*;...,;++,++...
...+,.,,;+::+*%S%S*%%+::::::+;::,,...,;+;:,........:+;:,.,:*?+,.;*,...
...::,.,:,;;:*++*+*???%?*+**+;+%???**;+..,;,+:..,;++;::;;;+;,.:+;.....
....,;;:.,,.;;*;,,;;::::;*?*??S%;,,,..;:,+?+?:;*%S?*++;::;;;++;,......
......,:;,...*;.;*;,....,:;?S%%+.,,,,,,*?+++%%%%??*+;;:::?++*,........
........,;;:,,.;*;+%?***???%%*++++;;+;;??*;;+,,..........**;?:........
..........,:;:;;.:;+,,,,,*:,:,.,,.....,%+.,%;............+*+*,........
.............:*+;;,......;,.*,.;;.....:*+,?+............,+;%*.........
...............,,........:;:?..+:,*,..;++;+,...........:+,,%?,........
.........................,;+*..+.;*:.,;;++:............+,.,%?,........
.........................,+*+.,+.;:;.;:?+:............,+..,%:.........
.........................,?*:.+;.+,:;:;S+.............,+..,+,.........
.........................,%+,,%,:::+:.+*,..............;,:;;..........
.........................,;:,;+,;,?;,;:................:?;,...........
...........................;;:+;:*;:+:................:*,.............
...........................*;:*,:**;,.............,,,;*?:.............
...........................+**,...++.........,::::::;+*+,.............
.........................,*?;,...:;,.......,;+:,..,,::;,..............
........................,??,.....:;......,:+:..::::;;+*;..............
......................,:?#%;,.....+,.....::...;*++++;;:,,,,,,.........
...................:;;++;:;**+:,,,:*:,....,:;+?*+;;;;;::::;;;;;:,.....
.............,,,,:??*+;:::::;+?*+;:::,,:++;;+**;:;*?:,,,......,;+:....
......,,::;;;;:::,,:::::::,,..,:+*..,;+;,.;+;;*?S+:%+;+;........,;+,..
....:+;;+?*;;;:;;;:::;;;;;;;;;:,.;+;;:,,:+*;;++?*?+:..............:;..
...:+,,;?##*++;;:::,,,,,,,,:++?%*+*?*??*++;,..,;*S%;::,...............
..,*,;;:?*:.............,*+;:;:;++;,,,?,..,;?%S+*S+*;;:............,,.
..;+..:+,..............,;:*?+::::;*+;;?,,+?SS*;.,S%;*+,............+;.
..;+..,.................,;::*??+:::?%?%%*?++;+...+?,:+;.....;;.:..;+..
..,++;:,..................,:+:+%S??%%?*+:+++:;,..,:.........*,+?.;+,..
....,:;;;;;::::,,,,,,,,.,;+++;:+S;+*:.?,:+:;;..............:?++?*;....
.........,,,::::::;;;;;;*;;:::;+++?+:;+:::::;;:;;;::::::::+%S?;;,.....
...................................,,,..........,,,,,:::::::,.........

..............................,,,::;+++:,,,...........................
............................;;*++**?###+;:;;;;,.......................
...........................,?;;;;;;*%?+;;;;;;+%;......................
...........................;*;;,:;***::::;;;;:;?,.....................
...........................*+::;;*+;:::::,,,,:+%:.....................
...........................**;::*+;;;;;:,::;:,,:;.....................
...........................:?;;;,..,:;+%*++;;+*?+::::::,,,............
...........,,,,:::,.,,:;;;;;+%?;::;;;;?*;;;++;;:,,,,,::;;;;;;:........
........:;;;+**++*+;;:*%***+;::::::,.:%,.........,,:;;+;...,,;*,......
......,;:,:+:,......,::;;***+:+;;:::;*S*++;;;;+**+;::,,,..,...;;......
......,?;,:+;;;;;+*??*++;,,..:SSS%#%?%##@####%%S?++++***++;...;;......
.......:?*+++;;;;;,,:,,*?*;+;S###%?*?########%;;+%??+;,.......*:......
........;*+*+;,,+;.,+.;:+,,*:*####S%S###SSS#@?+??%SS+%?**:...,*.......
.........:;;::+?:,,:;,+;,,+,.*###S######S###?;%?+?S?++,,:,...+:.......
...........,:;??S+.:;,?+.+,..*#S#####S%#S#%;,;%::%?**+?:....+:........
..............,:?+,.;,,:++...,;%@########%.,;:?.;?%,:.:;...+;.........
................,;*+:+.;:+,....:+*?#%#%+?,,;.;;.;S++,....,+:..........
..................,;+?+*.;:.+:....:,,;,+::;.:++;,*.,*:..,*:...........
.....................,++.,;:%;.........*,+.:+;?;,+..,;++S:............
......................,;..+%+.:+:.....,;;:.*,.:+,;..,+.:S:.......;,...
......................,+..+%,+%?::....::+,;*..:;,:...+,.*,..;,:;:;;,..
......................,+..+?;#+:;:....;,+:;:..;,:,...::,+..+;,*++;,+,.
.......................+...*#+;,+...,;;;;;:,.,;:+,...,;;;.,?;*%:+;.+:.
......................,*...*%;:;:..:;,:;,,;..:,,?,....;*,..:::;;;:;:..
......................,+...*+;,;.,;;.,+:.,;.,;..*,....**.......,,,....
......................:;..,?;:..:;,.,+:,.:,.;:..+,....*:..............
......................;:..:**.,;:..:+;,..;.:;...;;...:%...............
......................+:..;;:,;,.,;++,..::,;..,::*...,?,..............
......................+:.,;+:;,.:+:,:...;:;,.,+:*,....:+:.............
......................;;.:*+;::;:,.....:*;,..;;.*......,;*,...........
......................++;?#*;;,..,....,?;....;:,+.+:.....:%:..........
......................,;??;,...;**....::.....;::;,S:.....:#+..........
.....................,+,......+;?,...........:;,;:+;.....,S,..........
....................,,++.....:+:+.............;:;*:+,.:*..%+,.........
................,:;+**??+:,,:?;:+?;,..:;;;::::;??S;,+,*+;:;%+,,;+++...
........,,,::::;;:??*;;+*??S??,::?*;;**+..,:;++++%*:;*+::;:?;%;,;S#:..
..,:;;;;;;:::,,,,,::;+*+:,,:*????*:.;;**;+%S#%*S*;::::,::;?%;+..;%%*..
.;;:;*?**+;::::::::::;+***+;,,+%*:+?%%*:;*%#?;*?,.........,;;..,**+*:.
:+;;++:,,..............,::+?%%**:,,++;;;:.:**%?+++,.........:*,;?:+:+.
+:.:;................;;:?;,.:%;;:.++:,,,::;;*#%:::,..........:*??:+:+.
;+,...................:***+;:?*;::+..,++;:,,;?+*;,...........+*++*;;?;
.:;:,,..................:+?%*+%#SS%:;+:.....:*.,+;..........;+...,,.:,
...,:;;:::::::::,:::::;;;;+?;??;?%%;:.......,:............,++.........
.......,,,,,,,,::::::;+;;:;*:+:;*::,....................,;+:..........
.........................,,,:,,::::;;;;;;::::::::,,,,:;;;:............
......................................,,,,,::::::;;;;::,..............

......................................................................
............................,;++++++:,................................
..........................,+*+;::::;*?+,..............................
.........................,?+,,::::::::+*;.............................
.........................;+,;:,.....,:;,*:................,...........
.........................;*;::::::;::,,;*+................:;,.........
.........................:*:;,,::..,:;;,%;..............::+:+,........
.........................,?;:?SS?%+,..:+?,..............,;*.;:........
..........................+;%?+,.;?%*,.;*................*,,+,........
..........................;?;::,.:::;*;;;................,,;,.........
......,,,:::;;;;;;;;;:....,;;+:+.;;:.,*?,......;+;;;:::,,.............
...,:;::::,,,,,,.,..,;+,...;,.;:,:....::......+;,,,,,,::;;;::,,,,.....
..;:,..........,;*;...:+...;:.+?%?,..,+.....,+:..:*;:,....,,,,::;;;,..
..*...,,,,::;+??:++.,..:+..,+.:;;;,..,*,....;;...:*,:;++:,........,:+.
..;;:::+*;::,+?*;SS,+;*:+;,,*+::,::..:*;;:,;;...,*;:::;;:;;;:,,....,+.
...,,:+?,....:,,*:*++**;++;;::+*+:,.:;..,:+*+:;;:+.........,:;++,,:*:.
......,;;;::,.....*%?:?,*,....,++..:;....:*?*:+*?+;,*,::......,+?+;,..
.........,::;;;,..,?++?:*......+?,:+.....?+,*:?;++%%*;;::;;;;:::,.....
.............,:;;;,:+,;*,......,S:+,.....,..;*?*:;S%*;;::,,,..........
.................:;*%+,.........*S;.......,,.;:;;;,...................
...................:*:..........,?,.......;*.;*%,.....................
.....................;:..........,......;.;+,+:*,.....................
......................+:;........,:...,;+.;:++.;,.....................
......................;;:;,......:?.::+*..;:%,.:,.....................
......................;;.::......:*,:,:;.::;+..;,.....................
......................;;.........:+,..+,.;:+...;,.....................
......................;;.........:;,.;;.:++,...+,.....................
......................;:.........;;,,+.:%+.....;......................
......................;:.........;;,+,:?;....::;......................
....,:;;::;:,,........::........,;;+:,+,.....;%;......................
...**:,...,,:;;::,....:;........:**:.........,S?......................
..:*,.........,,::;;:,.+:,......?S:.........,+:?+.....................
..+:.........,;;...,:;**;:+,...:?:.........:*;,:%,....................
..;;...........;*+,...;*++:*......,..,:;+*;;;:::++,...................
..,;,...........;%*+;:;*,+*+*;:;**?;**+;::,......,+,..................
....;;,..........:++?,;%:.::+*+;;;:+;,............,+..................
.....,;;,........,+.?+,;?,..,;*?*;,..............+,+:.................
.......:;;,.......+.;+?:;*,:+;:+;............,;,,*,+,.................
.........,;;:.....,.;,+*:;+;::;,.............+*.*:;:..................
...........,;;:,....;,+:***,................:+;**;,...................
..............,:;::,..,.,,+%*;:,,.......,,:;;?%?;,....................
.................,::;;;::;;;,.,,:::;::;*?*;:;;,.......................
......................,,:+;;;::,..,,,:::,,+;..........................
...........................,,::;++;;;;;;;;+;..........................
.........................................,,...........................

..................,::,......................,:;:,.....................
...............:+*?%?*+;,.................:+???*+;:,..................
.............:+*+++;++++*;..............:%?++;+;;;+*,.................
............:*;:::::;;+;;?.............+%+;:::::++;+;.................
...........,?+;;::::::,:;*,...........,%;;;:::::,.;%:.................
............**;;::::;;,,+;......,::::..**;:::;+;.;++..................
............,+**%:..:::*;.......;**+:..:*+%*,..,:++,..................
........,,,:,.?#@S;.,+*?,.......,:,:,::::*##S;;?S%%;,.................
........+**;,:+S###%S??%,.........,::,...,%###@%S#@+:;,...............
........:;:;;+;*########:........,;,....::;%@###%#@?.,+,..............
........,:::,,:;%%#S%#@S::,,....,;,...,:*;:,?######:..,+,.............
....,::+:,.....,,:*%*?*,,,:++::::+.;..;:**,,.;%%S%;.,;.,;.............
.....,;:...,....;;.::.......::..,;,:.:+;%+:*+..::..+,+..::............
.....+*..,:;,...;+.,;....,...:;.:;;...*?%:,?#:.*;,,?.;,..;,...........
....,%,...;+,.+,;:,.;,...;,...:;:+,...+?:,+?*:,+:,;;.;,..,;,..........
....++....:?;,+::,:.;,...::.:..:?;....,+,+++*:;:;;;::*,...:;..........
....;,....+%,:;;,,;.;,...,+,;...+,....::,;;;+::;;;;,+*;....+,.........
...,;.....??.:;+..;,,.....+;,...+.....;,:++:;;,;;;:;:+*:...,;,........
...:,....;;,:,+,..;,+.....;*,..,+.....+;*;:,*,:;+:;,:+,+*:..,+,.......
..,;.,+++;.,:,+:,.::*.....:;+:.,;....,;:;:.;:,;+;;:.;+,.*?+..;+.......
..;,.:++*:,+;:,::.;:;,....:;:;::;.....;,;.,;.;;,;:.,;;..,+:...;;......
..;,,;**?*:;:;:..,+,;.....,;..,*?,....;:,.,,:+,::..,;;...,*+,..;,.....
..,;.,:::;,:,:;,.:+,;......;..;:;;....::....*,::...;+:....,;:.,:*.....
...::.:++;..;;.,,:,;;:.....*:;:;,,,,..:::::;;::.,,:*;,...,..:+;,:;,...
...,+,.:++:,:;:::,,:,,.,:,;;,::;+;::::+;;;;:;;;;;+**+;+**+;+;++,,:;;,.
...;,+,...:+:;,:++;;;;*+;;;;+?+;;,....,;::::+;::;;,:,:;:;++;::,;;*;+*,
..,?*+;,:::;:;;?+;;;;;::;+**??+,;;,;:::;?*;:;+++;;+;;++++;,,,,..:,,;?:
..,;;,+,....+;:;;:,,,+,::::,+*,;+:+;;+;:??;,,:+:,:,:,.:,..........,:;,
..,;..;:,,,;+;%,,,,:;+::::::++:**+:*:;?,..,:::;+::::,,.......,,,::;:..
..,;:,,;;;,;+::,.......,,,:*:;++;;.+,,*.......:*:;*+;;+;::::::::,,....
....,::+***+*?,.,,,:::::::,,,.,;;?,:*;*+:::::::,,,,,,,,,..............
......,:;+++++::::,,,,..........,;::::,,,,,...........................

..................................................,,,.................
................................................::;++?;,..............
....................,,,,.......................,+;;+++++;,............
..................,:++++*+:....................,*:;::::;;;;...........
.................:+;:;;;:;++:..................:+,,:;:::;;+,..........
.................:*:;;:::::;*:..........,......,+;:::,:::++...........
..................+:.,:::::;+?.......,::,:,....,;*+,.,*S?+,...........
..................,;;:;:,:++*+.......:;::,,....,S#S%?S@S*,............
..................,;++,.,%S?:.........,.,,....,;S###S#@%,::,..........
...................:S%%?S#?+:..............,::,:S##S##%:..,::,........
...................:S####S**+:,...........:;,...+SSS%::*,:..,::.......
...,,,,,,,,,,,,,,,:;S###S%;,.,,:::,,,,,,::;,.,...:;:,.;%;+....,,......
...,,,,,,,,,,,,,:++::???*,......,::,,,,::,:,:+:,.,;,.,:+?:............
...............::+..,;,...,....,..,:.,:,..::+?:,.:;..:?:?;::,.,:......
.............,:,;,..,;,++,;::.:;:,.,;:,...:;:;.:,,:..,++:?,,..,*,.....
............::,,:,:::;:;++:::;+;;...;,..,::,.;.::...,,;;,;::,.,+:.....
...........:,..,::*:,;*,:;;;:,+?:...:,,;+,...;.*+:.,*;:::*::..,;;.....
.........,;,...,::;,:,+:::::;,:*,...,:;;,....;:*+:.,;;,,;*;:..::;.....
........,;:....:;,+,:.::::::;,,?,..,:;,......;,;*..::;,,;+;,..::;,....
.......,;,..,::,;,;.:,.;,,;:::,?;.,?*:......,:.;:..:;;..,;....,;,;....
.....,;;,.,;+:..::,....,+,.;+,.+;,.,*;,:;+::;,,;:.,;;,,,;:....,::;....
...,::;:.,;+,...,;....,.:+..,.:*+:..;:,::::,:;;::::,+++;+,....,::;....
..,;,....;+,,,,,,;;,..::.:;,..;?+,..;;:..,?::::;;+;;+++?+....,;:;:....
..:::::::;::;;::;+++;;,,:::;,;+?:..,;:?:..,;..,,;;:::+??;:::;*+*+:,...
..;.,+....,;+*;;;+;?+;:,::+*;;*;,,.::;;+:,,,,,,,;;:::,;;....;:+,,;,...
..;,;;,...,,.....,;*+;;;::,,:+;:,,;;;+:+,*;++;**+,...,;;....:++,;:....
..,:;+;:,..........,:.,+::::+;,...,;.:++::,,,,:::::,,,++:;,:;*+:,.....
....,,:;:::::,,:;;;;::::,,..;;+,,,,;.*%;,.........,,,::::;:;,.........
..........,,,,,,,,:::::::,,,+;;;+:++::,...............................
.........................,,,,,:;:::,..................................

Kundalini Yoga for the lungs magnetic field and deep meditation (From SG)

......................................................................
......................................................................
.........................................+*...........................
......................................,%S@@S;.........................
.....................................*@@@@S@?.........................
....................................,S#@@@*@%,........................
....................................;?*@@S*S@S,.......................
..........................,,........**.%@;,,#@:.......................
....................................*;.*?...,#+.......................
....................................?:,+#,..:#;.......................
...................................;%,.?@+...S:.......................
...................................*;.:%:S,..?;.......................
..................................,%,.?+.*:..:%.......................
..........,.......................*+..%:.;?...*;......................
..........,......................,%,.:?...?,..:%......................
.................................++..*+...+*...?:.....................
.................................%,..*:...,?,..:?,....................
................................;?..,%,.:;;?+...;*....................
................................?:..;*,%*;;*%....?:...................
...............................;?...+*%*;;++S:...:%,..................
...............................?;...?@%;++;+?%,...*S;.................
..............................,?....S?;;;;::;S*...+*+?................
..............................;*...,#%;::;;+++S,..,S;%,...............
..............................++...:@+*%%%%*;;%+...;#S................
..............................?:...+@@S;,+??*?S*....S%................
.............................,#:..,??:.......,??....%?................
............................+#%+++*SS*++*+;+;.:#;;+*?%;...............
............................:#+:,,.:#*??,*??:.:#;::,.,%:..............
.............................?,.....**S+;,.....?:.....,?:.............
.............................++......S%?*;,....;*......:%.............
.............................,?......;#*;;,...;%S;.....+#,............
..............................?,......;%?::;+S@*,%;...,*%:............
.,++++++++++++++++++++******+*S:.......;@+:*?%;.,%:.....*%****+,......
.....................,,,,,,,,,*:.......,#?++*;..+?......*+,,,,,.......
..............................++........*@%+;...,*?,....;*............
..............................;*........:#?+......;?;...;*............
..............................;*.........?S........,**;:;?............
..............................*;.........,,..........,:*%S............
..............................%:.....................,,.;%............
.............................:?......................:?,,?............
.............................*;.......................:*,S:...........
.............................++.............,;*?,......;*#;...........
.............................,?,...,;........*@*,.......+@+...........
..............................;?.:,*S:......+#+..:,...,*,%%...........
.........................::....?:++**:.....+#:..,*,....+*,*...........
.........................:*+...;*,**?:....:#:...+:......?+*,..........
........................:;.?;..,?.?%+:....;*...,*.......:#S:..........
........................+*.;*..;?.*@++....?+...;;....:,..*@;..........
........................;;,?:..*+.;@**....#+...,.....+*..,#;..........
........................:;*;..,%:.,%S?,..,#;.........:*...;*..........
..............,,........::,...+*..,*S#,..,@+.........,?,..:*..........
.........,+*+;+++++;;:,......,%:...;?@;...*+..........*:..,*..........
........;?+,.....,,:;;+**;:..:%...:**@*...;*,,........;*...?,.........
.......,%,..........;+,.,;+*++S*,;S:*%?:..;#++++:......*:..*;.........
.......,S,..........,;?*.,..;@%;?;*?;,?:..:*.,:*+.,,,,.;S++*S+;,......
........%;.............+?+S+,;S%,%%?S??...,*%?%%*%?*%%S?+#;,+S;?+.....
........:%..............;**S%+S%++%::%#%?S@#?**?%S*;:,:++;..**..*?,...
.........*+..............?;?;?*#%..+S;*@S%;:,;?%*+*;,....,,,%,.+,*?...
.........,?+.............:**:+@#?;..;*:,:;?S??:...,;*?;+++;++.+@:;S...
..........,*?;,...........??+,S@S%,..,?S@@S?:........::,...,.;??.%;...
............,;*+;,........+#:.*??@S,,*%S?:,...............?*:?*:**....
...............,;*+;:,....:S..*?;*@S#*:,.................+@+?*;+?.....
..................,:+**;,.,;..*@,,SS*.................:,+#%%%%*+,.....
....................,S@SS%*:,.%?..%:.;%*;::,,,,,,...:%@%S#S#%;,.......
....................?%???SSS*+?;;,,+?;::;+?%SSS%SS%S#@?:*,,,..........
....................:+;:,,....,:;*%#+;:,....,,,,,::::;+?,.............
..................................,,:;++**++;++******+;S;.............
.........................................,:;;::,,...,:;:..............
......................................................................

1) Sit in easy pose. Stretch the arms straight up overhead with palms together. Arch the spine as far up and back as possible. Begin long deep breathing through the mouth with a whistle both on the inhale and the exhale. Continue this for 5 minutes.

......................................................................
................................................:++***+;;:,...........
..............................................,?%*++++++;;;+;,........
.............................................:%%;:::,,,,:++;+*,.......
............................................+#*;;;;;;+;;;,,;*+?:......
...........................................*#+,,,:,,....:++,,+?%......
..........................................+S????%%***+;,..,*,.%S......
.........................................;##*+::,,:;**;*+..+;,%:......
.........................................S?,.........:?:;*,;??;.......
........................................;?:;,,;+;:....:?,;+;#:........
...........,:;;;+;;;*?+;;:,,............?*;+?+;+;*,....;+.#%:.........
.........;++;::,:+?SS+:::;++++:,.......,?;;S*,,:;:.....,?:%:..........
........**,......+S@@%*,....,:;++;:....:*.:S?%*........,SS:...........
.......;%........;*@#*;.........,:+++;::?.+%%%:........*?;............
.......:%+,....,;;+?:.,...,,,,,.....,:;*S***++;.......:?..............
........,?#*+;:+SS%**?*;+++*++**;,.......:;+++:,.,:;,.*;..............
..........*%::++*?+,,;*??+;:,..,;*+,........,,;*%%*;..%;..............
...........;?;.........:*?:;+++;::;*;,..........:+*+;;%?+.............
............,+?+,........?+...,:;?++?S*:,..........,;?*;***?;,........
..............,;+*;,.....;?.......SS%?S%**:,...;+?,...,**,;??%*;,....,
.................:@%*;;+*+,....,%%S:.#*:,:+**;:%%:......%,..:%@?*.....
.................,++?S%*:.....,%@S;.:@;..:,.:S*%+:,.....?,...,SS?:....
......................:;++*+;*?S?,.:*+;.;%*..*;*:+**;:,.*:...,*;**:...
..........................,::?%*,..;:,?++....;#,.;,,?*+??S,...,:;*:...
..............................,;%,....,:.....,;..;,.?,.:+?*+;:,,.+:...
................................*+..................**.....,:;;++%;...
................................?;..................,?,..........;*...
...............................;%....................;+..........**...
...............................*+....,:...............++::,,,,:+SS,...
...............................:%,...;%:...............,:;;;;;*??*....
................................;?...:*,.................:;+?S*,+;....
.................................*+.,*,.............,:..,++?*;+,?:....
.................................:%..,...........,:++;....++++,,?.....
..................,.....,;,......;?...........,+++;,...,;?*;:..++.....
................:*+?,.+?.:*:.....,?;...........,,....:;+?;,....?,.....
................,.:?,;%%:.,*.....,?:......,+*+::...,*+,........*;.....
................,+%;+S+;*,:;.....:?,........,::,,;......,......?:.....
.................,.,,,...;+,......?;.......,;+%%%%*?:::;:.....*@+.....
.........,,,,,,,,........,........?*.......;?*?+;;::,,......,*?##,....
....,:;+++*+;;+;;+++;;::,.........:**;,....................:S%+;?.....
...+*:,,..........,,::;+*S%?*;;:,,S*+?%%?*:..............,?%+,..%,....
..+?.....+****+%%+,......:*#@%;;*S@?,..,,................,:....,%,....
.:%,.....,,,,,:+@@;;:,.....,?@?:.+#%#S+.................,:::,,,*S.....
.?+.........++++;;,:;+*+:...,?;#?.++:?%S;.........,:;++%%?**+**?S*+:..
.+?.........,,........,:+?;,...*%*,?,,+%%?;*?;,;+*++%SS?++:......,:*,.
.,*?;,...................,;*?+,,%+**+..;*S%S#%??*+;;;,,,,,,........,;.
...,+**;,..................%@%*??+;#S*,,*SS?++:,,..................,?,
......:+?*:,...............?#@,,*?**:*****;:.....................;?,+,
........,;+**;::,:+***+;:,,.+?;++?@S?**+;.......................++?:;.
............,+#%*;;,,,:;+++*++*+*+;,::,?;::..??................:*++:;.
.............%%;;;;::.......:?+:,..+%?*?S%?.+?*.....:*:......;*S**;?,.
.............,::;;;;+**;::,,S;...,*?S*:%%*;+%*,...,+S%,...:*S@@%*+;,..
......................,:;+++%*+*?%?%%+S@?#?%;,,:+?#@*+;;+*S##%+:,.....
................................,,:::+*+*?+;+;;;**;;::::,,,,,.........
......................................................................

Relax.

2)Stretch the arms straight out in front, fingers interlocking with the palms facing outward (2A). Exhale, and bring the hands in towards the chest (2B). Inhale, and stretch the arms out straight again. Continue for 2 minutes with a fairly rapid motion. Then inhale, stretch the arms out straight in front of the fingers interlocking, with the palms facing outward (2A). Hold your breath and bring the arms straight up over the head (2C).

....................................,.................................
...........................,::;+*?%S#S*+::;,..........................
.......................;++**++**%#%+;;:;:++**;,.......................
......................*?;:.,?S??%?*;;;;:....,+%+......................
.....................*%...+#@?+;+**%@#@@#;....,?+.....................
....................;S,...%@S??S%@@@S*%*;%;.....?+....................
...................,S;...;%::;;;;+**:....,?;....,?;...................
...................*?....%;...............,%,....,%:..................
..................,S,...,S,................+%,....;%,.................
..................**....;?..................?*.....**.................
.................:S,....*+..................,S:....,%:................
.................??.....%;...................+%.....;?,...............
................,S,....,%,....................?;.....**...............
................:%.....,%.....................,S:....,%;..............
................+?.....;%....,:;;;++++;;++;;:,.;?.....,%:.............
................S;.....++...+?+;:,,,,,..,,:;;**:%:.....;%,............
...............:#,.....++..;%,................:S;%......#:............
...............+%......*+..%:..................?,%;.....?;............
...............%*......;%.:%...................?:+?.....+?............
...............S;......+*.?+..................,%,:%.....:S............
...............;%......+*,S,..................,%.:%......%:...........
................%:.....,%,S,,+*?*++;:,........:?.:%......*?...........
................*;......*+%*%:,,,,,:;**;......*+:SS.....::S,..........
................*;.....,+##%,.........:**;,...%;;#?**+++;+@:..........
................:%.,,;**;*@,.....,::,,..,*?+,,%,,%..,,:;;+#:..........
................,S?*+;,..,S;;:..:*++*?:...,;%S*.;*........*;..........
...............,%?;......,#???;:*:;;*;......,S;.:%........*;..........
................:?,.......*?;;?%%;,,,.......,,..,?,.......*;..........
.................;?,......;%..#+:#;.........%?;,.?:.......*;..........
..................;?,......%;.*??*:.........?%#+.?:.......*;..........
...................**......:S:+%#S%:....,,..:@##?%:...,,:,?;..........
...............:+:.,%:...,;,:%*,,,,....:%:.:%+S@@S,...,+?S@:..........
..........;;:.,+:*:.:%,.;?+,.,**+;,,:+*?:.+?:%@##%.......?%,..........
.........,;:?;?*,.*,.+S%*,.....,;#?**+,.:?*+%S:;@?.......?+...........
...........+***::.:;..S%.........;?....+?*#@?,.,*,.......+*...........
..........;%++:;:.+;..;%......+:..+?..*%S@%:...,?;....,:,:S...........
.................;*,...S:....;@;...*+;?;%:......,%:...:?#?S,..........
................++.....?+...:?%+.,;,##,..........:%:....**,...........
................:......+*..:%,;*.?*.S+............:?;....*?...........
.......................:%.;?,.,?;S..,..............,+*;,..%:..........
.......................,S?*,...?#:...................,;++;?*..........
.......................,S#.....,:...................:...,;#;..........
........................,?..........................++...,%...........
........................,%..........................,%,..,%...........
........................,%...........................*;..,%,..........
........................,?,...................,,.....:*...?;..........
.........................%%:..,,..........,;;+*:......%,..;+..........
.........................?;++++,..........,::,...,:+?;;*..:%..........
.........................?:......................,+??:.?:.,%,.........
.........................%+..................;+;+++:...+*..?;.........
.........................?+.................,S+;:,.....,%:.**.........
.........................++..................,:::;++;,..;%.;?.........
.........................+*........................,;**;.*+:?.........
.........................?;...............,.....,:::;+*;..???.........
........................,S,..............+??:...:;;;;:,...,%%:........
........................,%,.............;%.*+....,;++;+*+,.;@?........
........................,?...........,..;?.?+,++++;,...;S?..?@:.......
............,,,.........;%..:+?,....:S?,:?.:?+:+**+;,;%*;,...S%.......
....,+++;::;*%S%*%%?*+;:*#,.::?#+:..%+;?*?...:??:;*SS??**?**++#;......
...,%+:,:*?*+*?#?:;?@@+;*%%*+:;?;?+.S:.,;**+**++**;,......,:+%@S,.....
..,?+.....,...,+##:.;@S,...:#@%*..?%%...?*,,,*?:,.............?@?.....
..;S;...........,?;..;S;....:%SS,;S#,.,?+.;*%*,...............,#@,....
.,%?,..........................+S*%+.+?;;%*:,..............:S:.?@;....
.;%;.........................,?.,.#*?*:??,.................*@?.S%*,...
.+%;.........................+@*,.;;,;?;...................?**+?.:*?:.
.+S;.........................::,...:??,,::::,.............:???S,...*?.
.:#;............................,+%@@%S#S%*+:...........,.?SS%:...,S;.
..+%,.......................,:;*?%*;:::,,..............*@#@@?,...:%+..
..,S?:...........,,...,:+%#S%*;:,....................:??*++,...:?%:...
...:%S?:........,*?**?*?S%+:,.....................,;?@?......:**;.....
....,+S+;;;:,,,,,,,:,,*?:..................,::;++***#@*..,:+*?;.......
......:?%?**+:;;;;::,*S.........,....,:++*+++;::,:*##*;+*?*;,.........
........,:::;****S%?*@#+;++*?%??%?%SS##*,::,.,?%?#S*+++:,.............
.................:;++**++;;;:,,,,.,::::******?+:;:....................
........................................,.............................

......................................................................
......................................................................
.........................................,::;;;:,,....................
.......................................,+**+*+++**+:..................
......................................*S*+;;:::::+*%?,................
.....................................*%+;;;;;:;;;:,;SS,...............
....................................:S+;;++;+;,.:++.,S:...............
....................................**+??*++;:+*:.;*:?,...............
....................................?#%+,.,:+*,,*;.,S?................
....................................%%,......:**,++.?:................
....................................%?;::+;;+:.;?.+%%,................
...................................,S**%,:+;+:..**.%?.................
...................................:%.*%;+.......??%,.................
...................................:%,;@S;,......:#:..................
....................................?;*%**,......?+....,,,::::,,......
.........,:;++++;;::;;;;;:::::::;;;;*S*:,.,,:::;:%*++++++;;;;;;**,....
........**+;,,,,,::::;;;;::::;;:+++??%*;+;;;;;:;:::,,,........:***....
........%+......................,*%##%#?........................,?....
........,S?:.....,,,,,,,,,.......*@@##%,.,,:;;;+++;;;;::::::;,..,?....
.........,+%S?*+%*;;++;;++;++;*++*@@@%+*S?;;::?%#;:;;?*?SS%;:...;*....
............;++??............,,,::;SS:,:#%,.,?;,%*++;;;;,,;**;:*S,....
..............;S:...........,*,;#.:%#+..%#,,?;,?:...+*......:;*#:.....
..............:++++;;:,,....:*.:@:*?%...+#,*;,%#,...*+........?:......
..................,,:;+++++;%+.,#%;;,...;@S+;?+%,...:?,......++.......
.........................,,:;+*:*S,.....,@#.:,;:.....;?,....,?........
..:;;;;;;;+++++;::::::::::::::%+.........*;...........;*+:..%?,,,,,,,,
..,,,,,,,,::::::::::::::::::::?;.......................:*++??;;;;;;;;;
..............................%:.......................:%..?;.........
......................,.......+?,....................;;.+;.?:.........
...................,,,;+:......+?....................,?,,*,?..........
..............,;;*,**?.,+,.....,%...................++;;.;?+..........
..............,:++,**?+.:;......?:..................%?;*.,#;..........
...............;*;::++:.+:......;*..................*:**..%:..........
.......................;;.......,?,.................*,+;..*;..........
.................................*;................,+.S+..,?,.........
.................................;*................+:,#:...*+.........
..............,,,,,,,............:?.............+,,+.;%...,%#,........
.......,:;;;;+;;;+;;+++;++;:,....;%,..........,?%,*,....:*?;+;........
.....,++;:,,...:,...,..,:+S@SS+++#;,++:...:,,;*%++,...:%S*+*S?........
.....*;........;*++;**,....?*;+,:;**;*%*;+@+;+S?*;+*%?**++;++**:......
....,?......,;+++*%SS##*,...:......,?,;;%*S**#S*S@%*;,...,....,?,.....
.....*;.....,::,,,,.,,,:;+++:,......?%%?,:**?**?*;...,:*%*,,...:?,....
.....,?+,.................:SS++,....,%?+*S%*+;:;**::;*?%+*%;,.;;*;....
.......;*;,..............,+S**##*:....:S@%+::+S@%%%%SSS#@S+;,:S?+*....
........,:+++:,....,,:;:,:;:;+SS*S?%*?%?**%##SSSS#S%SS##?,..,*?:++....
............:;+++;+++;;;++++?*++?+*?+;;:::;;;;;:,,....,,,..:*++:%,....
...............+S+;:;,.....,,.:*:.........................;*+*:%:.....
...............:;+?%#S+;:,,,,:%,...................,,.,:;+?%S++,......
.....................,,;++;+++*+;;;+;;;;;;++++***%%?*%?+++++,.........
...............................,..,,::,,,:::::::::;::;;;:,............

Bring them back down parallel to the floor (2A). Exhale and bring the hands in toward the chest (2B).

Inhale, stretch the arms out straight in front again, and repeat the sequence for 2 minutes.

3) Without resting, stretch the arms out straight in front at a 60-degree angle to each other. Inhale - slowly clench the fists. Hold your 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.

...................,;;;:,.............................................
..................:+;++++:.....:,.....................................
..................:+;+;:;;....,+?.....,::,............................
...:,..............??;:%?...,,;,+....:++??+;,.........................
;*+;;::,,:,,,,,,,,,S@#@@S++:,,;+;....;+;;;:+;..........,:;+*:,........
:*?,,:;..,..,,,:,,:%#@#*+:::,,+:,....,?*;;?;,..........:+;++;;;.......
.,,,,:;:::::;;:+,;;,::+,:,.;*;,..,;:.;@%,;#:,,.........,+;;:;+;,,,....
,,,,,,,,,,,,,,,,:+:.::++:,..:,.,::+*:+#S*;+,:;;:,.......%?+:#;,,,,....
...........,;;,..:,,;,:;....:.,:;::;++,:+;+,,..,,:....,:@@@@#+:,......
............:;,..:.;:.,:....:::,::;?*;,,.,,,,++;::.,;*+:*#%%;+;::,....
.................:,;,.:;.....::,,,,,;:+:.;,;,,+:,.:+*?+,,*,::*?***+,..
.................:::..;:,.,,,:;....,;*;..;,:;.;:.;*++;+:;,:;,:+::++:..
............,,,:;++::;;:,;+:,,+:::.;*+,..::,;,,:.::;::+;,:::,,,,:;;,..
..........,;++:,,:;++;:+++?+,..+;;;;;,.,,:;.::,::....,?:::;+,,,,:,,...
..........,::,,,,;;+**+:,.,,,;;+:;++;;;+:,:;:;:;+,,,.::,,.:;,,:::;....
............,,,,,::;::,,,,,,:+:::::;++++;+%%*;,,;+++;+;::;;;,;;;;;....
............................:,,....:+*?*+?;:+,.,:+;;;;;++*+***++:++;;.
.............................,,,,,,:;+;;:;,,,,;?:....,+**++;;?:,.,+;;:
..........................................,,..,,,,,,:;+*+;+:,,,:+:....
........................................................,,.,,,,::.....

Page 58

......................................................................
......................................................................
.........................................+*...........................
......................................,%S@@S;.........................
.....................................*@@@@S@?.........................
....................................,S#@@@*@%,........................
....................................;?*@@S*S@S,.......................
..........................,,........**.%@;,,#@:.......................
....................................*;.*?...,#+.......................
....................................?:,+#,..:#;.......................
...................................;%,.?@+...S:.......................
...................................*;.:%:S,..?;.......................
..................................,%,.?+.*:..:%.......................
..........,.......................*+..%:.;?...*;......................
..........,......................,%,.:?...?,..:%......................
.................................++..*+...+*...?:.....................
.................................%,..*:...,?,..:?,....................
................................;?..,%,.:;;?+...;*....................
................................?:..;*,%*;;*%....?:...................
...............................;?...+*%*;;++S:...:%,..................
...............................?;...?@%;++;+?%,...*S;.................
..............................,?....S?;;;;::;S*...+*+?................
..............................;*...,#%;::;;+++S,..,S;%,...............
..............................++...:@+*%%%%*;;%+...;#S................
..............................?:...+@@S;,+??*?S*....S%................
.............................,#:..,??:.......,??....%?................
............................+#%+++*SS*++*+;+;.:#;;+*?%;...............
............................:#+:,,.:#*??,*??:.:#;::,.,%:..............
.............................?,.....**S+;,.....?:.....,?:.............
.............................++......S%?*;,....;*......:%.............
.............................,?......;#*;;,...;%S;.....+#,............
..............................?,......;%?::;+S@*,%;...,*%:............
.,++++++++++++++++++++******+*S:.......;@+:*?%;.,%:.....*%****+,......
.....................,,,,,,,,,*:.......,#?++*;..+?......*+,,,,,.......
..............................++........*@%+;...,*?,....;*............
..............................;*........:#?+......;?;...;*............
..............................;*.........?S........,**;:;?............
..............................*;.........,,..........,:*%S............
..............................%:.....................,,.;%............
.............................:?......................:?,,?............
.............................*;.......................:*,S:...........
.............................++.............,;*?,......;*#;...........
.............................,?,...,;........*@*,.......+@+...........
..............................;?.:,*S:......+#+..:,...,*,%%...........
.........................::....?:++**:.....+#:..,*,....+*,*...........
.........................:*+...;*,**?:....:#:...+:......?+*,..........
........................:;.?;..,?.?%+:....;*...,*.......:#S:..........
........................+*.;*..;?.*@++....?+...;;....:,..*@;..........
........................;;,?:..*+.;@**....#+...,.....+*..,#;..........
........................:;*;..,%:.,%S?,..,#;.........:*...;*..........
..............,,........::,...+*..,*S#,..,@+.........,?,..:*..........
.........,+*+;+++++;;:,......,%:...;?@;...*+..........*:..,*..........
........;?+,.....,,:;;+**;:..:%...:**@*...;*,,........;*...?,.........
.......,%,..........;+,.,;+*++S*,;S:*%?:..;#++++:......*:..*;.........
.......,S,..........,;?*.,..;@%;?;*?;,?:..:*.,:*+.,,,,.;S++*S+;,......
........%;.............+?+S+,;S%,%%?S??...,*%?%%*%?*%%S?+#;,+S;?+.....
........:%..............;**S%+S%++%::%#%?S@#?**?%S*;:,:++;..**..*?,...
.........*+..............?;?;?*#%..+S;*@S%;:,;?%*+*;,....,,,%,.+,*?...
.........,?+.............:**:+@#?;..;*:,:;?S??:...,;*?;+++;++.+@:;S...
..........,*?;,...........??+,S@S%,..,?S@@S?:........::,...,.;??.%;...
............,;*+;,........+#:.*??@S,,*%S?:,...............?*:?*:**....
...............,;*+;:,....:S..*?;*@S#*:,.................+@+?*;+?.....
..................,:+**;,.,;..*@,,SS*.................:,+#%%%%*+,.....
....................,S@SS%*:,.%?..%:.;%*;::,,,,,,...:%@%S#S#%;,.......
....................?%???SSS*+?;;,,+?;::;+?%SSS%SS%S#@?:*,,,..........
....................:+;:,,....,:;*%#+;:,....,,,,,::::;+?,.............
..................................,,:;++**++;++******+;S;.............
.........................................,:;;::,,...,:;:..............
......................................................................

......................................................................
................................................:++***+;;:,...........
..............................................,?%*++++++;;;+;,........
.............................................:%%;:::,,,,:++;+*,.......
............................................+#*;;;;;;+;;;,,;*+?:......
...........................................*#+,,,:,,....:++,,+?%......
..........................................+S????%%***+;,..,*,.%S......
.........................................;##*+::,,:;**;*+..+;,%:......
.........................................S?,.........:?:;*,;??;.......
........................................;?:;,,;+;:....:?,;+;#:........
...........,:;;;+;;;*?+;;:,,............?*;+?+;+;*,....;+.#%:.........
.........;++;::,:+?SS+:::;++++:,.......,?;;S*,,:;:.....,?:%:..........
........**,......+S@@%*,....,:;++;:....:*.:S?%*........,SS:...........
.......;%........;*@#*;.........,:+++;::?.+%%%:........*?;............
.......:%+,....,;;+?:.,...,,,,,.....,:;*S***++;.......:?..............
........,?#*+;:+SS%**?*;+++*++**;,.......:;+++:,.,:;,.*;..............
..........*%::++*?+,,;*??+;:,..,;*+,........,,;*%%*;..%;..............
...........;?;.........:*?:;+++;::;*;,..........:+*+;;%?+.............
............,+?+,........?+...,:;?++?S*:,..........,;?*;***?;,........
..............,;+*;,.....;?.......SS%?S%**:,...;+?,...,**,;??%*;,....,
.................:@%*;;+*+,....,%%S:.#*:,:+**;:%%:......%,..:%@?*.....
.................,++?S%*:.....,%@S;.:@;..:,.:S*%+:,.....?,...,SS?:....
......................:;++*+;*?S?,.:*+;.;%*..*;*:+**;:,.*:...,*;**:...
..........................,::?%*,..;:,?++....;#,.;,,?*+??S,...,:;*:...
..............................,;%,....,:.....,;..;,.?,.:+?*+;:,,.+:...
................................*+..................**.....,:;;++%;...
................................?;..................,?,..........;*...
...............................;%....................;+..........**...
...............................*+....,:...............++::,,,,:+SS,...
...............................:%,...;%:...............,:;;;;;*??*....
................................;?...:*,.................:;+?S*,+;....
.................................*+.,*,.............,:..,++?*;+,?:....
.................................:%..,...........,:++;....++++,,?.....
..................,.....,;,......;?...........,+++;,...,;?*;:..++.....
................:*+?,.+?.:*:.....,?;...........,,....:;+?;,....?,.....
................,.:?,;%%:.,*.....,?:......,+*+::...,*+,........*;.....
................,+%;+S+;*,:;.....:?,........,::,,;......,......?:.....
.................,.,,,...;+,......?;.......,;+%%%%*?:::;:.....*@+.....
.........,,,,,,,,........,........?*.......;?*?+;;::,,......,*?##,....
....,:;+++*+;;+;;+++;;::,.........:**;,....................:S%+;?.....
...+*:,,..........,,::;+*S%?*;;:,,S*+?%%?*:..............,?%+,..%,....
..+?.....+****+%%+,......:*#@%;;*S@?,..,,................,:....,%,....
.:%,.....,,,,,:+@@;;:,.....,?@?:.+#%#S+.................,:::,,,*S.....
.?+.........++++;;,:;+*+:...,?;#?.++:?%S;.........,:;++%%?**+**?S*+:..
.+?.........,,........,:+?;,...*%*,?,,+%%?;*?;,;+*++%SS?++:......,:*,.
.,*?;,...................,;*?+,,%+**+..;*S%S#%??*+;;;,,,,,,........,;.
...,+**;,..................%@%*??+;#S*,,*SS?++:,,..................,?,
......:+?*:,...............?#@,,*?**:*****;:.....................;?,+,
........,;+**;::,:+***+;:,,.+?;++?@S?**+;.......................++?:;.
............,+#%*;;,,,:;+++*++*+*+;,::,?;::..??................:*++:;.
.............%%;;;;::.......:?+:,..+%?*?S%?.+?*.....:*:......;*S**;?,.
.............,::;;;;+**;::,,S;...,*?S*:%%*;+%*,...,+S%,...:*S@@%*+;,..
......................,:;+++%*+*?%?%%+S@?#?%;,,:+?#@*+;;+*S##%+:,.....
................................,,:::+*+*?+;+;;;**;;::::,,,,,.........
......................................................................

......................................................................
......................................................................
.........................................,::;;;:,,....................
.......................................,+**+*+++**+:..................
......................................*S*+;;:::::+*%?,................
.....................................*%+;;;;;:;;;:,;SS,...............
....................................:S+;;++;+;,.:++.,S:...............
....................................**+??*++;:+*:.;*:?,...............
....................................?#%+,.,:+*,,*;.,S?................
....................................%%,......:**,++.?:................
....................................%?;::+;;+:.;?.+%%,................
...................................,S**%,:+;+:..**.%?.................
...................................:%.*%;+.......??%,.................
...................................:%,;@S;,......:#:..................
....................................?;*%**,......?+....,,,::::,,......
.........,:;++++;;::;;;;;:::::::;;;;*S*:,.,,:::;:%*++++++;;;;;;**,....
........**+;,,,,,::::;;;;::::;;:+++??%*;+;;;;;:;:::,,,........:***....
........%+......................,*%##%#?........................,?....
........,S?:.....,,,,,,,,,.......*@@##%,.,,:;;;+++;;;;::::::;,..,?....
.........,+%S?*+%*;;++;;++;++;*++*@@@%+*S?;;::?%#;:;;?*?SS%;:...;*....
............;++??............,,,::;SS:,:#%,.,?;,%*++;;;;,,;**;:*S,....
..............;S:...........,*,;#.:%#+..%#,,?;,?:...+*......:;*#:.....
..............:++++;;:,,....:*.:@:*?%...+#,*;,%#,...*+........?:......
..................,,:;+++++;%+.,#%;;,...;@S+;?+%,...:?,......++.......
.........................,,:;+*:*S,.....,@#.:,;:.....;?,....,?........
..:;;;;;;;+++++;::::::::::::::%+.........*;...........;*+:..%?,,,,,,,,
..,,,,,,,,::::::::::::::::::::?;.......................:*++??;;;;;;;;;
..............................%:.......................:%..?;.........
......................,.......+?,....................;;.+;.?:.........
...................,,,;+:......+?....................,?,,*,?..........
..............,;;*,**?.,+,.....,%...................++;;.;?+..........
..............,:++,**?+.:;......?:..................%?;*.,#;..........
...............;*;::++:.+:......;*..................*:**..%:..........
.......................;;.......,?,.................*,+;..*;..........
.................................*;................,+.S+..,?,.........
.................................;*................+:,#:...*+.........
..............,,,,,,,............:?.............+,,+.;%...,%#,........
.......,:;;;;+;;;+;;+++;++;:,....;%,..........,?%,*,....:*?;+;........
.....,++;:,,...:,...,..,:+S@SS+++#;,++:...:,,;*%++,...:%S*+*S?........
.....*;........;*++;**,....?*;+,:;**;*%*;+@+;+S?*;+*%?**++;++**:......
....,?......,;+++*%SS##*,...:......,?,;;%*S**#S*S@%*;,...,....,?,.....
.....*;.....,::,,,,.,,,:;+++:,......?%%?,:**?**?*;...,:*%*,,...:?,....
.....,?+,.................:SS++,....,%?+*S%*+;:;**::;*?%+*%;,.;;*;....
.......;*;,..............,+S**##*:....:S@%+::+S@%%%%SSS#@S+;,:S?+*....
........,:+++:,....,,:;:,:;:;+SS*S?%*?%?**%##SSSS#S%SS##?,..,*?:++....
............:;+++;+++;;;++++?*++?+*?+;;:::;;;;;:,,....,,,..:*++:%,....
...............+S+;:;,.....,,.:*:.........................;*+*:%:.....
...............:;+?%#S+;:,,,,:%,...................,,.,:;+?%S++,......
.....................,,;++;+++*+;;;+;;;;;;++++***%%?*%?+++++,.........
...............................,..,,::,,,:::::::::;::;;;:,............

....................................,.................................
...........................,::;+*?%S#S*+::;,..........................
.......................;++**++**%#%+;;:;:++**;,.......................
......................*?;:.,?S??%?*;;;;:....,+%+......................
.....................*%...+#@?+;+**%@#@@#;....,?+.....................
....................;S,...%@S??S%@@@S*%*;%;.....?+....................
...................,S;...;%::;;;;+**:....,?;....,?;...................
...................*?....%;...............,%,....,%:..................
..................,S,...,S,................+%,....;%,.................
..................**....;?..................?*.....**.................
.................:S,....*+..................,S:....,%:................
.................??.....%;...................+%.....;?,...............
................,S,....,%,....................?;.....**...............
................:%.....,%.....................,S:....,%;..............
................+?.....;%....,:;;;++++;;++;;:,.;?.....,%:.............
................S;.....++...+?+;:,,,,,..,,:;;**:%:.....;%,............
...............:#,.....++..;%,................:S;%......#:............
...............+%......*+..%:..................?,%;.....?;............
...............%*......;%.:%...................?:+?.....+?............
...............S;......+*.?+..................,%,:%.....:S............
...............;%......+*,S,..................,%.:%......%:...........
................%:.....,%,S,,+*?*++;:,........:?.:%......*?...........
................*;......*+%*%:,,,,,:;**;......*+:SS.....::S,..........
................*;.....,+##%,.........:**;,...%;;#?**+++;+@:..........
................:%.,,;**;*@,.....,::,,..,*?+,,%,,%..,,:;;+#:..........
................,S?*+;,..,S;;:..:*++*?:...,;%S*.;*........*;..........
...............,%?;......,#???;:*:;;*;......,S;.:%........*;..........
................:?,.......*?;;?%%;,,,.......,,..,?,.......*;..........
.................;?,......;%..#+:#;.........%?;,.?:.......*;..........
..................;?,......%;.*??*:.........?%#+.?:.......*;..........
...................**......:S:+%#S%:....,,..:@##?%:...,,:,?;..........
...............:+:.,%:...,;,:%*,,,,....:%:.:%+S@@S,...,+?S@:..........
..........;;:.,+:*:.:%,.;?+,.,**+;,,:+*?:.+?:%@##%.......?%,..........
.........,;:?;?*,.*,.+S%*,.....,;#?**+,.:?*+%S:;@?.......?+...........
...........+***::.:;..S%.........;?....+?*#@?,.,*,.......+*...........
..........;%++:;:.+;..;%......+:..+?..*%S@%:...,?;....,:,:S...........
.................;*,...S:....;@;...*+;?;%:......,%:...:?#?S,..........
................++.....?+...:?%+.,;,##,..........:%:....**,...........
................:......+*..:%,;*.?*.S+............:?;....*?...........
.......................:%.;?,.,?;S..,..............,+*;,..%:..........
.......................,S?*,...?#:...................,;++;?*..........
.......................,S#.....,:...................:...,;#;..........
........................,?..........................++...,%...........
........................,%..........................,%,..,%...........
........................,%...........................*;..,%,..........
........................,?,...................,,.....:*...?;..........
.........................%%:..,,..........,;;+*:......%,..;+..........
.........................?;++++,..........,::,...,:+?;;*..:%..........
.........................?:......................,+??:.?:.,%,.........
.........................%+..................;+;+++:...+*..?;.........
.........................?+.................,S+;:,.....,%:.**.........
.........................++..................,:::;++;,..;%.;?.........
.........................+*........................,;**;.*+:?.........
.........................?;...............,.....,:::;+*;..???.........
........................,S,..............+??:...:;;;;:,...,%%:........
........................,%,.............;%.*+....,;++;+*+,.;@?........
........................,?...........,..;?.?+,++++;,...;S?..?@:.......
............,,,.........;%..:+?,....:S?,:?.:?+:+**+;,;%*;,...S%.......
....,+++;::;*%S%*%%?*+;:*#,.::?#+:..%+;?*?...:??:;*SS??**?**++#;......
...,%+:,:*?*+*?#?:;?@@+;*%%*+:;?;?+.S:.,;**+**++**;,......,:+%@S,.....
..,?+.....,...,+##:.;@S,...:#@%*..?%%...?*,,,*?:,.............?@?.....
..;S;...........,?;..;S;....:%SS,;S#,.,?+.;*%*,...............,#@,....
.,%?,..........................+S*%+.+?;;%*:,..............:S:.?@;....
.;%;.........................,?.,.#*?*:??,.................*@?.S%*,...
.+%;.........................+@*,.;;,;?;...................?**+?.:*?:.
.+S;.........................::,...:??,,::::,.............:???S,...*?.
.:#;............................,+%@@%S#S%*+:...........,.?SS%:...,S;.
..+%,.......................,:;*?%*;:::,,..............*@#@@?,...:%+..
..,S?:...........,,...,:+%#S%*;:,....................:??*++,...:?%:...
...:%S?:........,*?**?*?S%+:,.....................,;?@?......:**;.....
....,+S+;;;:,,,,,,,:,,*?:..................,::;++***#@*..,:+*?;.......
......:?%?**+:;;;;::,*S.........,....,:++*+++;::,:*##*;+*?*;,.........
........,:::;****S%?*@#+;++*?%??%?%SS##*,::,.,?%?#S*+++:,.............
.................:;++**++;;;:,,,,.,::::******?+:;:....................
........................................,.............................

...................,;;;:,.............................................
..................:+;++++:.....:,.....................................
..................:+;+;:;;....,+?.....,::,............................
...:,..............??;:%?...,,;,+....:++??+;,.........................
;*+;;::,,:,,,,,,,,,S@#@@S++:,,;+;....;+;;;:+;..........,:;+*:,........
:*?,,:;..,..,,,:,,:%#@#*+:::,,+:,....,?*;;?;,..........:+;++;;;.......
.,,,,:;:::::;;:+,;;,::+,:,.;*;,..,;:.;@%,;#:,,.........,+;;:;+;,,,....
,,,,,,,,,,,,,,,,:+:.::++:,..:,.,::+*:+#S*;+,:;;:,.......%?+:#;,,,,....
...........,;;,..:,,;,:;....:.,:;::;++,:+;+,,..,,:....,:@@@@#+:,......
............:;,..:.;:.,:....:::,::;?*;,,.,,,,++;::.,;*+:*#%%;+;::,....
.................:,;,.:;.....::,,,,,;:+:.;,;,,+:,.:+*?+,,*,::*?***+,..
.................:::..;:,.,,,:;....,;*;..;,:;.;:.;*++;+:;,:;,:+::++:..
............,,,:;++::;;:,;+:,,+:::.;*+,..::,;,,:.::;::+;,:::,,,,:;;,..
..........,;++:,,:;++;:+++?+,..+;;;;;,.,,:;.::,::....,?:::;+,,,,:,,...
..........,::,,,,;;+**+:,.,,,;;+:;++;;;+:,:;:;:;+,,,.::,,.:;,,:::;....
............,,,,,::;::,,,,,,:+:::::;++++;+%%*;,,;+++;+;::;;;,;;;;;....
............................:,,....:+*?*+?;:+,.,:+;;;;;++*+***++:++;;.
.............................,,,,,,:;+;;:;,,,,;?:....,+**++;;?:,.,+;;:
..........................................,,..,,,,,,:;+*+;+:,,,:+:....
........................................................,,.,,,,::.....

..................,::,......................,:;:,.....................
...............:+*?%?*+;,.................:+???*+;:,..................
.............:+*+++;++++*;..............:%?++;+;;;+*,.................
............:*;:::::;;+;;?.............+%+;:::::++;+;.................
...........,?+;;::::::,:;*,...........,%;;;:::::,.;%:.................
............**;;::::;;,,+;......,::::..**;:::;+;.;++..................
............,+**%:..:::*;.......;**+:..:*+%*,..,:++,..................
........,,,:,.?#@S;.,+*?,.......,:,:,::::*##S;;?S%%;,.................
........+**;,:+S###%S??%,.........,::,...,%###@%S#@+:;,...............
........:;:;;+;*########:........,;,....::;%@###%#@?.,+,..............
........,:::,,:;%%#S%#@S::,,....,;,...,:*;:,?######:..,+,.............
....,::+:,.....,,:*%*?*,,,:++::::+.;..;:**,,.;%%S%;.,;.,;.............
.....,;:...,....;;.::.......::..,;,:.:+;%+:*+..::..+,+..::............
.....+*..,:;,...;+.,;....,...:;.:;;...*?%:,?#:.*;,,?.;,..;,...........
....,%,...;+,.+,;:,.;,...;,...:;:+,...+?:,+?*:,+:,;;.;,..,;,..........
....++....:?;,+::,:.;,...::.:..:?;....,+,+++*:;:;;;::*,...:;..........
....;,....+%,:;;,,;.;,...,+,;...+,....::,;;;+::;;;;,+*;....+,.........
...,;.....??.:;+..;,,.....+;,...+.....;,:++:;;,;;;:;:+*:...,;,........
...:,....;;,:,+,..;,+.....;*,..,+.....+;*;:,*,:;+:;,:+,+*:..,+,.......
..,;.,+++;.,:,+:,.::*.....:;+:.,;....,;:;:.;:,;+;;:.;+,.*?+..;+.......
..;,.:++*:,+;:,::.;:;,....:;:;::;.....;,;.,;.;;,;:.,;;..,+:...;;......
..;,,;**?*:;:;:..,+,;.....,;..,*?,....;:,.,,:+,::..,;;...,*+,..;,.....
..,;.,:::;,:,:;,.:+,;......;..;:;;....::....*,::...;+:....,;:.,:*.....
...::.:++;..;;.,,:,;;:.....*:;:;,,,,..:::::;;::.,,:*;,...,..:+;,:;,...
...,+,.:++:,:;:::,,:,,.,:,;;,::;+;::::+;;;;:;;;;;+**+;+**+;+;++,,:;;,.
...;,+,...:+:;,:++;;;;*+;;;;+?+;;,....,;::::+;::;;,:,:;:;++;::,;;*;+*,
..,?*+;,:::;:;;?+;;;;;::;+**??+,;;,;:::;?*;:;+++;;+;;++++;,,,,..:,,;?:
..,;;,+,....+;:;;:,,,+,::::,+*,;+:+;;+;:??;,,:+:,:,:,.:,..........,:;,
..,;..;:,,,;+;%,,,,:;+::::::++:**+:*:;?,..,:::;+::::,,.......,,,::;:..
..,;:,,;;;,;+::,.......,,,:*:;++;;.+,,*.......:*:;*+;;+;::::::::,,....
....,::+***+*?,.,,,:::::::,,,.,;;?,:*;*+:::::::,,,,,,,,,..............
......,:;+++++::::,,,,..........,;::::,,,,,...........................

..................................................,,,.................
................................................::;++?;,..............
....................,,,,.......................,+;;+++++;,............
..................,:++++*+:....................,*:;::::;;;;...........
.................:+;:;;;:;++:..................:+,,:;:::;;+,..........
.................:*:;;:::::;*:..........,......,+;:::,:::++...........
..................+:.,:::::;+?.......,::,:,....,;*+,.,*S?+,...........
..................,;;:;:,:++*+.......:;::,,....,S#S%?S@S*,............
..................,;++,.,%S?:.........,.,,....,;S###S#@%,::,..........
...................:S%%?S#?+:..............,::,:S##S##%:..,::,........
...................:S####S**+:,...........:;,...+SSS%::*,:..,::.......
...,,,,,,,,,,,,,,,:;S###S%;,.,,:::,,,,,,::;,.,...:;:,.;%;+....,,......
...,,,,,,,,,,,,,:++::???*,......,::,,,,::,:,:+:,.,;,.,:+?:............
...............::+..,;,...,....,..,:.,:,..::+?:,.:;..:?:?;::,.,:......
.............,:,;,..,;,++,;::.:;:,.,;:,...:;:;.:,,:..,++:?,,..,*,.....
............::,,:,:::;:;++:::;+;;...;,..,::,.;.::...,,;;,;::,.,+:.....
...........:,..,::*:,;*,:;;;:,+?:...:,,;+,...;.*+:.,*;:::*::..,;;.....
.........,;,...,::;,:,+:::::;,:*,...,:;;,....;:*+:.,;;,,;*;:..::;.....
........,;:....:;,+,:.::::::;,,?,..,:;,......;,;*..::;,,;+;,..::;,....
.......,;,..,::,;,;.:,.;,,;:::,?;.,?*:......,:.;:..:;;..,;....,;,;....
.....,;;,.,;+:..::,....,+,.;+,.+;,.,*;,:;+::;,,;:.,;;,,,;:....,::;....
...,::;:.,;+,...,;....,.:+..,.:*+:..;:,::::,:;;::::,+++;+,....,::;....
..,;,....;+,,,,,,;;,..::.:;,..;?+,..;;:..,?::::;;+;;+++?+....,;:;:....
..:::::::;::;;::;+++;;,,:::;,;+?:..,;:?:..,;..,,;;:::+??;:::;*+*+:,...
..;.,+....,;+*;;;+;?+;:,::+*;;*;,,.::;;+:,,,,,,,;;:::,;;....;:+,,;,...
..;,;;,...,,.....,;*+;;;::,,:+;:,,;;;+:+,*;++;**+,...,;;....:++,;:....
..,:;+;:,..........,:.,+::::+;,...,;.:++::,,,,:::::,,,++:;,:;*+:,.....
....,,:;:::::,,:;;;;::::,,..;;+,,,,;.*%;,.........,,,::::;:;,.........
..........,,,,,,,,:::::::,,,+;;;+:++::,...............................
.........................,,,,,:;:::,..................................

......................................................,...............
...............................................,,:;;+++;:::,..........
..............................................:;;+**++;,,.,;,.........
.............................................,;.,++;+*+;::.,;,........
.............................................;,..:,......;,.,;........
........................,;;;::,.............,:..,;.......,;..::.......
......................,+;;::::;:,...........;,..::........::..;,......
.....................,+;:::,::::;,.........::...;......,,..;..,;......
....................,+:,,,,::,::*,.........+,..::,;;;;;+++;+,..:;.....
....................;*+;,::,,:,+;:,.......,:...;:*;::::::;++;...;,....
.............,:,:,,,+;:+;;,,:,;,..,:......;,...;+;::,,,::::+;,..;,....
.............:..,.,;,.,,.,:;:::....::.....:,...*;:;;;:::,::;;...:,....
.............:,.::,,+:::...,*+,.....;.....,:...*+?*+*++::::++:,,::....
.............,:,:::;+:,.....;+:..,,:+.....,;,,:**,....,:;,;*;,,:;*....
..............,;,...++;,.....,;:::,.:,....:;,,,,+;;,;:,.,;+;+:..,?....
...............::,..,+;,.,:,..:,....:,.....:,...;:+,,,...;::?;:.,*....
................,:,...::+;,.,,+,....;,.....,:..,;;++:..,,;,+*...:*....
..................::,;*;:;,::,;,..,*?;......;,:;,:;:,,:::+;%*...,*....
...................,;?:..::,..;....,:+,.....,+*;:.;?::,::,;*,...,*....
....................,+........;,....+;:......,?:,;,;;.:,..;;....;*....
................,..,;,........::.,:;*:;.......::;;:,*+,...;:;,..*:....
....,:,,::,::,,;:;:+,.......,.:::,.,:+;:::::::;+,:,.::...,,,,:,.*.....
..........,::;;;,:.;,....,,:,.,,,:::?:........::.........,,*,,::*.....
............,:,,::.::.....,...,,...:+........,;..........,:;,+.,;,....
...............,,..::.........,;..,::,.......,:........,,;;,:;,.:,....
...................:,..........+;.+:+,..,,,,:,::......,,,,,,;::.:,....
...................:,....,.....:+,:;+:.,;+*+::,:..........,.+,:::,....
...................,,.........,:::,;;;..,;+;,:,:..........;;..,:+:....
..,,,,,,,,,,.......,,,:....,,:+;:::;**...,,,:,.;..........,;,..:+;....
.:,:;++,,,,;*+;:,,,;:,:,.,::::,,,+,,**.........;..........,:,,:,::....
:,,;:,+*+:..,;+++:,;:+++;;;+;:;;;;+:,+,,......,;..........::;;;,::,...
;,.,....,,:,....*:;:,;:::;;::++;:;??,,;++;;:,,,;.......,:;++?+;;:+;...
,:,........,:,..*;,........,,,,..,::;;+.,;++?***:....,;+;;+;,,.,,,*,..
.,:,,......,+;+:,....,,.............,;?;:,:,,;,;+..,:*+;::,.......;;..
...,:::,...,**;,......;:,;........,..:++.,,::,..;::,;;,.........:;:::.
.....++;++,,%;,........;*:,...,,,,*,:+;;....,::,.:,;*:,;,.......*+:.;,
...,;?:.,:;++,........,+%*;...;:;.+***;:,,,..,:;:;;;:,,,......,+?,..;,
...,;::,,::,,,,...,,:+?*;:,...;;+:;S%+::::::;+;,,.....:,.....:;?*:,:,.
........,,,,,:::,::++++.,::::;**;;,:;++:,,,,;,...:++?+*::;++?*??*;:,..
....................,,.....,,,,......,,,:::;;::::::;+;;;:::;:,:,,.....

4) Place the hands with fingers interlocked and palms facing upward behind the neck (4A). Inhale - stretch arms up overhead (4B). Exhale down behind the neck.

Continue for 2 minutes.

................................,;+,..................................
...............................:??+%;.................................
..............................,??+;+?+................................
..............................:**+:;+S,...............................
..............................+**++::#+:;:............................
.............................,?;,,,.:#%+++............................
.............................:+.....,?+;S,............................
.............................,+......,+*+.............................
..............................*,....+?*:..............................
..............................;;...,??................................
..............................:*...,??,...............................
..............................:*::;+%??;..............................
.............................:+;:,,.,:;*:.............................
............................+;.........:*.............................
............................+:..........?,............................
............................,+..........+;............................
.............................;:.........,*,...........................
.............................,%%:........:+...........................
..............................+S?,........*:,.........................
...........................,,:;**?........;*+?+,,.....................
.........................,;;??+%*+,........*;+*+?;....................
.........................;+?++**+;.,+*:....+*;::;*....................
.........................+S*?+;;;?:*+,,....,*;::*;....................
.........................;#%+;;++;%+;**:....;*:+?,....................
..........................;+:;;:::;+;::+,....?+;,.....................
...........................,;;::;::+?;,......:*.......................
.............................:*::;?%#S?*+,....:*?*;...................
.............................+?,:%####?;+;,...,?;,+;..................
.............................::*S@#####;.......;:..+:.................
..............................,?#S#S%#@S*;,..,,.*;..+:................
..............................*##S######S+;;.:?;,*:..+:...............
.............................,S##S#@%%%#?%*+:.,?*:;;..+:..............
.............................:##S##*;++#*:S%?*,,**:*:.+:..............
.............................+?S##+.+;:S*;:****+,+;*?:;...............
.............................:;?#;.,;;,**;;;:*+;*++:%*................
...............................:+..:;:.++;:+:,%+;??S%,................
...............................;:..;;,.+;;.+*:,?+,+S;.................
...............................+,..+;..;:*,:?:;.*?,;+,................
..................,,,,,,,,,,,,,?,.,%,..;,+;.**;;:*;;+;................
..................,:::::::::::%#+.;*...,;;*.+?*;*+::%:................
.............................,???;+,....+:?,,,,;::++*+................
....................,,;,.....:%*+%;.....,;+:...,;;,;+?;...............
...................;;;,;.....?S;?+?;,....;;,.....:;::;*,..............
...................:::;;....,?;+:;*++:...,+,.......:;;*?..............
..................,:,:+:....;:+,*;+?++;,..:,.........:+#;.............
..................,,;:,.....%;;:,*+;?*+*:..............;*,............
....................,.......%?,+,.;*,;+;**:.............:+,...........
............................+?;,;:.:*:,,.:*+:............,*,..........
............................;+;;::;,,;,....:++:,..........;;..........
............................,+;,:;:;;........,::......,,..,*..........
.........................,,,.*:*,,+,:*,..............,+++:,*,.........
.....................:++++;++*,?*,*:;;..........,+***+++++*%:.........
.........,,:::::;;;:;***;;;,,,.:++;:,,,,,::..,:;+*;+??*;?;;;+;:,,.....
.......:;;*+;::::,,:::,,,.,;;:::*;;;:::::::;+%%*?*+:,,,,;*;*??;;+,....
......;;:+?SS%*++;++++++;+;:++*;:::+**;;**+*?:,:++:......,,;*?;:+*....
.....::.,,;:,..........,,::;;;++++;?+:;;,+;:::;;+*;;,........*;:,+*...
.....+:..................,;,,,::,,::?+,,:*;;++;+S%*;:,.......,+;+:**,.
.....:+:,.................;*;;?;,,,:;;;;+*;;:,.:?::;++;,......*;:;+;,.
.......,;;:,...............,:;+**+;+?#%**;:.....*;...........,+.......
.........,:;;::,,,.....,,,,:::;?%S?*%*;*,;;......,.......,:..;;.......
............,,:::;;;;;****+;;:;?+::*,.,;:?..............;+?:;;........
......................,..,,,,:++:;;;:;*?*?;:::,,,,,,,,,;S?+:,.........
......................................,,::::::::;;;::::::,............

5) Stretch the arms straight up overhead, palms together, thumbs crossed. Inhale and twist to the left. Exhale and twist right.

Continue for 2 minutes.

......................................................................
.............................,::;;;;;;,,..............................
...........................:***+++*S#S%S*;;;+;........................
.........................:*%*+;+++***?**;;;;;?:.......................
........................;%+::;;+;:;+++;;;;:::,*:......................
........................;::;;;;,:*+;:;;;;;;;++%?......................
........................;*;;;,,;*;;;;;;:;::::::*,.....................
........................,*+,.:*+::::::;;::::::;?,.....................
.........................*;.:;,,:::::::,,::;;;?;...........,:.........
..........................;;;...,:;;+:::;;;:;*;.......,;,.:*:+,.......
...........................;**++;;*+;,..,?S+?,.......,+,,:++:,+.......
............................+;;;........:SSS+........:+;+%+:*:+.......
.............................+?++*+,,..,?S##%,.......,+;::..,;:.......
.............................*#SS%?%%*+S#####**+...........,;:........
.............................?##?;+%#S#S###S%+?*+;;;:,,...............
.........................,,:*SS##SSS##%##SS#?+*S*;?%?%***+;:,,........
....................,::;????+S##SSS###S##?SS++S+:+++*?%?;*+;;;++,.....
........,,.,,,:;::;+?::+?;%:;*##S%S#SS#####*:?;;+:+;;**;;;:...,:+,....
......:;;???+:,,,*+++..;*;?,;:S#S#S#S*?S%;;,?:;+,?;;?;:.........,+....
.....;:,+*+;+;,..+:;:..;++;;:,,+%SS+S%#S+..*;;?;*+::...,+:.....,,*,...
...,+:,?;:;+*%%:,+:;:,.;:::+;++..;*;:+;;;;+?+*+:.....:+*;...,;++,++...
...+,.,,;+::+*%S%S*%%+::::::+;::,,...,;+;:,........:+;:,.,:*?+,.;*,...
...::,.,:,;;:*++*+*???%?*+**+;+%???**;+..,;,+:..,;++;::;;;+;,.:+;.....
....,;;:.,,.;;*;,,;;::::;*?*??S%;,,,..;:,+?+?:;*%S?*++;::;;;++;,......
......,:;,...*;.;*;,....,:;?S%%+.,,,,,,*?+++%%%%??*+;;:::?++*,........
........,;;:,,.;*;+%?***???%%*++++;;+;;??*;;+,,..........**;?:........
..........,:;:;;.:;+,,,,,*:,:,.,,.....,%+.,%;............+*+*,........
.............:*+;;,......;,.*,.;;.....:*+,?+............,+;%*.........
...............,,........:;:?..+:,*,..;++;+,...........:+,,%?,........
.........................,;+*..+.;*:.,;;++:............+,.,%?,........
.........................,+*+.,+.;:;.;:?+:............,+..,%:.........
.........................,?*:.+;.+,:;:;S+.............,+..,+,.........
.........................,%+,,%,:::+:.+*,..............;,:;;..........
.........................,;:,;+,;,?;,;:................:?;,...........
...........................;;:+;:*;:+:................:*,.............
...........................*;:*,:**;,.............,,,;*?:.............
...........................+**,...++.........,::::::;+*+,.............
.........................,*?;,...:;,.......,;+:,..,,::;,..............
........................,??,.....:;......,:+:..::::;;+*;..............
......................,:?#%;,.....+,.....::...;*++++;;:,,,,,,.........
...................:;;++;:;**+:,,,:*:,....,:;+?*+;;;;;::::;;;;;:,.....
.............,,,,:??*+;:::::;+?*+;:::,,:++;;+**;:;*?:,,,......,;+:....
......,,::;;;;:::,,:::::::,,..,:+*..,;+;,.;+;;*?S+:%+;+;........,;+,..
....:+;;+?*;;;:;;;:::;;;;;;;;;:,.;+;;:,,:+*;;++?*?+:..............:;..
...:+,,;?##*++;;:::,,,,,,,,:++?%*+*?*??*++;,..,;*S%;::,...............
..,*,;;:?*:.............,*+;:;:;++;,,,?,..,;?%S+*S+*;;:............,,.
..;+..:+,..............,;:*?+::::;*+;;?,,+?SS*;.,S%;*+,............+;.
..;+..,.................,;::*??+:::?%?%%*?++;+...+?,:+;.....;;.:..;+..
..,++;:,..................,:+:+%S??%%?*+:+++:;,..,:.........*,+?.;+,..
....,:;;;;;::::,,,,,,,,.,;+++;:+S;+*:.?,:+:;;..............:?++?*;....
.........,,,::::::;;;;;;*;;:::;+++?+:;+:::::;;:;;;::::::::+%S?;;,.....
...................................,,,..........,,,,,:::::::,.........

..............................,,,::;+++:,,,...........................
............................;;*++**?###+;:;;;;,.......................
...........................,?;;;;;;*%?+;;;;;;+%;......................
...........................;*;;,:;***::::;;;;:;?,.....................
...........................*+::;;*+;:::::,,,,:+%:.....................
...........................**;::*+;;;;;:,::;:,,:;.....................
...........................:?;;;,..,:;+%*++;;+*?+::::::,,,............
...........,,,,:::,.,,:;;;;;+%?;::;;;;?*;;;++;;:,,,,,::;;;;;;:........
........:;;;+**++*+;;:*%***+;::::::,.:%,.........,,:;;+;...,,;*,......
......,;:,:+:,......,::;;***+:+;;:::;*S*++;;;;+**+;::,,,..,...;;......
......,?;,:+;;;;;+*??*++;,,..:SSS%#%?%##@####%%S?++++***++;...;;......
.......:?*+++;;;;;,,:,,*?*;+;S###%?*?########%;;+%??+;,.......*:......
........;*+*+;,,+;.,+.;:+,,*:*####S%S###SSS#@?+??%SS+%?**:...,*.......
.........:;;::+?:,,:;,+;,,+,.*###S######S###?;%?+?S?++,,:,...+:.......
...........,:;??S+.:;,?+.+,..*#S#####S%#S#%;,;%::%?**+?:....+:........
..............,:?+,.;,,:++...,;%@########%.,;:?.;?%,:.:;...+;.........
................,;*+:+.;:+,....:+*?#%#%+?,,;.;;.;S++,....,+:..........
..................,;+?+*.;:.+:....:,,;,+::;.:++;,*.,*:..,*:...........
.....................,++.,;:%;.........*,+.:+;?;,+..,;++S:............
......................,;..+%+.:+:.....,;;:.*,.:+,;..,+.:S:.......;,...
......................,+..+%,+%?::....::+,;*..:;,:...+,.*,..;,:;:;;,..
......................,+..+?;#+:;:....;,+:;:..;,:,...::,+..+;,*++;,+,.
.......................+...*#+;,+...,;;;;;:,.,;:+,...,;;;.,?;*%:+;.+:.
......................,*...*%;:;:..:;,:;,,;..:,,?,....;*,..:::;;;:;:..
......................,+...*+;,;.,;;.,+:.,;.,;..*,....**.......,,,....
......................:;..,?;:..:;,.,+:,.:,.;:..+,....*:..............
......................;:..:**.,;:..:+;,..;.:;...;;...:%...............
......................+:..;;:,;,.,;++,..::,;..,::*...,?,..............
......................+:.,;+:;,.:+:,:...;:;,.,+:*,....:+:.............
......................;;.:*+;::;:,.....:*;,..;;.*......,;*,...........
......................++;?#*;;,..,....,?;....;:,+.+:.....:%:..........
......................,;??;,...;**....::.....;::;,S:.....:#+..........
.....................,+,......+;?,...........:;,;:+;.....,S,..........
....................,,++.....:+:+.............;:;*:+,.:*..%+,.........
................,:;+**??+:,,:?;:+?;,..:;;;::::;??S;,+,*+;:;%+,,;+++...
........,,,::::;;:??*;;+*??S??,::?*;;**+..,:;++++%*:;*+::;:?;%;,;S#:..
..,:;;;;;;:::,,,,,::;+*+:,,:*????*:.;;**;+%S#%*S*;::::,::;?%;+..;%%*..
.;;:;*?**+;::::::::::;+***+;,,+%*:+?%%*:;*%#?;*?,.........,;;..,**+*:.
:+;;++:,,..............,::+?%%**:,,++;;;:.:**%?+++,.........:*,;?:+:+.
+:.:;................;;:?;,.:%;;:.++:,,,::;;*#%:::,..........:*??:+:+.
;+,...................:***+;:?*;::+..,++;:,,;?+*;,...........+*++*;;?;
.:;:,,..................:+?%*+%#SS%:;+:.....:*.,+;..........;+...,,.:,
...,:;;:::::::::,:::::;;;;+?;??;?%%;:.......,:............,++.........
.......,,,,,,,,::::::;+;;:;*:+:;*::,....................,;+:..........
.........................,,,:,,::::;;;;;;::::::::,,,,:;;;:............
......................................,,,,,::::::;;;;::,..............

6) Interlock the fingers at chest level, with palms facing down (6A) Inhale, and bring the hands up to eye level (6B). Exhale back down to chest level.

Continue for 2 minutes.

......................................................................
............................,;++++++:,................................
..........................,+*+;::::;*?+,..............................
.........................,?+,,::::::::+*;.............................
.........................;+,;:,.....,:;,*:................,...........
.........................;*;::::::;::,,;*+................:;,.........
.........................:*:;,,::..,:;;,%;..............::+:+,........
.........................,?;:?SS?%+,..:+?,..............,;*.;:........
..........................+;%?+,.;?%*,.;*................*,,+,........
..........................;?;::,.:::;*;;;................,,;,.........
......,,,:::;;;;;;;;;:....,;;+:+.;;:.,*?,......;+;;;:::,,.............
...,:;::::,,,,,,.,..,;+,...;,.;:,:....::......+;,,,,,,::;;;::,,,,.....
..;:,..........,;*;...:+...;:.+?%?,..,+.....,+:..:*;:,....,,,,::;;;,..
..*...,,,,::;+??:++.,..:+..,+.:;;;,..,*,....;;...:*,:;++:,........,:+.
..;;:::+*;::,+?*;SS,+;*:+;,,*+::,::..:*;;:,;;...,*;:::;;:;;;:,,....,+.
...,,:+?,....:,,*:*++**;++;;::+*+:,.:;..,:+*+:;;:+.........,:;++,,:*:.
......,;;;::,.....*%?:?,*,....,++..:;....:*?*:+*?+;,*,::......,+?+;,..
.........,::;;;,..,?++?:*......+?,:+.....?+,*:?;++%%*;;::;;;;:::,.....
.............,:;;;,:+,;*,......,S:+,.....,..;*?*:;S%*;;::,,,..........
.................:;*%+,.........*S;.......,,.;:;;;,...................
...................:*:..........,?,.......;*.;*%,.....................
.....................;:..........,......;.;+,+:*,.....................
......................+:;........,:...,;+.;:++.;,.....................
......................;;:;,......:?.::+*..;:%,.:,.....................
......................;;.::......:*,:,:;.::;+..;,.....................
......................;;.........:+,..+,.;:+...;,.....................
......................;;.........:;,.;;.:++,...+,.....................
......................;:.........;;,,+.:%+.....;......................
......................;:.........;;,+,:?;....::;......................
....,:;;::;:,,........::........,;;+:,+,.....;%;......................
...**:,...,,:;;::,....:;........:**:.........,S?......................
..:*,.........,,::;;:,.+:,......?S:.........,+:?+.....................
..+:.........,;;...,:;**;:+,...:?:.........:*;,:%,....................
..;;...........;*+,...;*++:*......,..,:;+*;;;:::++,...................
..,;,...........;%*+;:;*,+*+*;:;**?;**+;::,......,+,..................
....;;,..........:++?,;%:.::+*+;;;:+;,............,+..................
.....,;;,........,+.?+,;?,..,;*?*;,..............+,+:.................
.......:;;,.......+.;+?:;*,:+;:+;............,;,,*,+,.................
.........,;;:.....,.;,+*:;+;::;,.............+*.*:;:..................
...........,;;:,....;,+:***,................:+;**;,...................
..............,:;::,..,.,,+%*;:,,.......,,:;;?%?;,....................
.................,::;;;::;;;,.,,:::;::;*?*;:;;,.......................
......................,,:+;;;::,..,,,:::,,+;..........................
...........................,,::;++;;;;;;;;+;..........................
.........................................,,...........................

7) Place the hands on the shoulders, fingers in front, and thumbs in the back. Inhale - twist to the left. Exhale - twist to the right.

Continue for 2 minutes.

Page 59

......................................................................
......................................................................
.........................................+*...........................
......................................,%S@@S;.........................
.....................................*@@@@S@?.........................
....................................,S#@@@*@%,........................
....................................;?*@@S*S@S,.......................
..........................,,........**.%@;,,#@:.......................
....................................*;.*?...,#+.......................
....................................?:,+#,..:#;.......................
...................................;%,.?@+...S:.......................
...................................*;.:%:S,..?;.......................
..................................,%,.?+.*:..:%.......................
..........,.......................*+..%:.;?...*;......................
..........,......................,%,.:?...?,..:%......................
.................................++..*+...+*...?:.....................
.................................%,..*:...,?,..:?,....................
................................;?..,%,.:;;?+...;*....................
................................?:..;*,%*;;*%....?:...................
...............................;?...+*%*;;++S:...:%,..................
...............................?;...?@%;++;+?%,...*S;.................
..............................,?....S?;;;;::;S*...+*+?................
..............................;*...,#%;::;;+++S,..,S;%,...............
..............................++...:@+*%%%%*;;%+...;#S................
..............................?:...+@@S;,+??*?S*....S%................
.............................,#:..,??:.......,??....%?................
............................+#%+++*SS*++*+;+;.:#;;+*?%;...............
............................:#+:,,.:#*??,*??:.:#;::,.,%:..............
.............................?,.....**S+;,.....?:.....,?:.............
.............................++......S%?*;,....;*......:%.............
.............................,?......;#*;;,...;%S;.....+#,............
..............................?,......;%?::;+S@*,%;...,*%:............
.,++++++++++++++++++++******+*S:.......;@+:*?%;.,%:.....*%****+,......
.....................,,,,,,,,,*:.......,#?++*;..+?......*+,,,,,.......
..............................++........*@%+;...,*?,....;*............
..............................;*........:#?+......;?;...;*............
..............................;*.........?S........,**;:;?............
..............................*;.........,,..........,:*%S............
..............................%:.....................,,.;%............
.............................:?......................:?,,?............
.............................*;.......................:*,S:...........
.............................++.............,;*?,......;*#;...........
.............................,?,...,;........*@*,.......+@+...........
..............................;?.:,*S:......+#+..:,...,*,%%...........
.........................::....?:++**:.....+#:..,*,....+*,*...........
.........................:*+...;*,**?:....:#:...+:......?+*,..........
........................:;.?;..,?.?%+:....;*...,*.......:#S:..........
........................+*.;*..;?.*@++....?+...;;....:,..*@;..........
........................;;,?:..*+.;@**....#+...,.....+*..,#;..........
........................:;*;..,%:.,%S?,..,#;.........:*...;*..........
..............,,........::,...+*..,*S#,..,@+.........,?,..:*..........
.........,+*+;+++++;;:,......,%:...;?@;...*+..........*:..,*..........
........;?+,.....,,:;;+**;:..:%...:**@*...;*,,........;*...?,.........
.......,%,..........;+,.,;+*++S*,;S:*%?:..;#++++:......*:..*;.........
.......,S,..........,;?*.,..;@%;?;*?;,?:..:*.,:*+.,,,,.;S++*S+;,......
........%;.............+?+S+,;S%,%%?S??...,*%?%%*%?*%%S?+#;,+S;?+.....
........:%..............;**S%+S%++%::%#%?S@#?**?%S*;:,:++;..**..*?,...
.........*+..............?;?;?*#%..+S;*@S%;:,;?%*+*;,....,,,%,.+,*?...
.........,?+.............:**:+@#?;..;*:,:;?S??:...,;*?;+++;++.+@:;S...
..........,*?;,...........??+,S@S%,..,?S@@S?:........::,...,.;??.%;...
............,;*+;,........+#:.*??@S,,*%S?:,...............?*:?*:**....
...............,;*+;:,....:S..*?;*@S#*:,.................+@+?*;+?.....
..................,:+**;,.,;..*@,,SS*.................:,+#%%%%*+,.....
....................,S@SS%*:,.%?..%:.;%*;::,,,,,,...:%@%S#S#%;,.......
....................?%???SSS*+?;;,,+?;::;+?%SSS%SS%S#@?:*,,,..........
....................:+;:,,....,:;*%#+;:,....,,,,,::::;+?,.............
..................................,,:;++**++;++******+;S;.............
.........................................,:;;::,,...,:;:..............
......................................................................

......................................................................
................................................:++***+;;:,...........
..............................................,?%*++++++;;;+;,........
.............................................:%%;:::,,,,:++;+*,.......
............................................+#*;;;;;;+;;;,,;*+?:......
...........................................*#+,,,:,,....:++,,+?%......
..........................................+S????%%***+;,..,*,.%S......
.........................................;##*+::,,:;**;*+..+;,%:......
.........................................S?,.........:?:;*,;??;.......
........................................;?:;,,;+;:....:?,;+;#:........
...........,:;;;+;;;*?+;;:,,............?*;+?+;+;*,....;+.#%:.........
.........;++;::,:+?SS+:::;++++:,.......,?;;S*,,:;:.....,?:%:..........
........**,......+S@@%*,....,:;++;:....:*.:S?%*........,SS:...........
.......;%........;*@#*;.........,:+++;::?.+%%%:........*?;............
.......:%+,....,;;+?:.,...,,,,,.....,:;*S***++;.......:?..............
........,?#*+;:+SS%**?*;+++*++**;,.......:;+++:,.,:;,.*;..............
..........*%::++*?+,,;*??+;:,..,;*+,........,,;*%%*;..%;..............
...........;?;.........:*?:;+++;::;*;,..........:+*+;;%?+.............
............,+?+,........?+...,:;?++?S*:,..........,;?*;***?;,........
..............,;+*;,.....;?.......SS%?S%**:,...;+?,...,**,;??%*;,....,
.................:@%*;;+*+,....,%%S:.#*:,:+**;:%%:......%,..:%@?*.....
.................,++?S%*:.....,%@S;.:@;..:,.:S*%+:,.....?,...,SS?:....
......................:;++*+;*?S?,.:*+;.;%*..*;*:+**;:,.*:...,*;**:...
..........................,::?%*,..;:,?++....;#,.;,,?*+??S,...,:;*:...
..............................,;%,....,:.....,;..;,.?,.:+?*+;:,,.+:...
................................*+..................**.....,:;;++%;...
................................?;..................,?,..........;*...
...............................;%....................;+..........**...
...............................*+....,:...............++::,,,,:+SS,...
...............................:%,...;%:...............,:;;;;;*??*....
................................;?...:*,.................:;+?S*,+;....
.................................*+.,*,.............,:..,++?*;+,?:....
.................................:%..,...........,:++;....++++,,?.....
..................,.....,;,......;?...........,+++;,...,;?*;:..++.....
................:*+?,.+?.:*:.....,?;...........,,....:;+?;,....?,.....
................,.:?,;%%:.,*.....,?:......,+*+::...,*+,........*;.....
................,+%;+S+;*,:;.....:?,........,::,,;......,......?:.....
.................,.,,,...;+,......?;.......,;+%%%%*?:::;:.....*@+.....
.........,,,,,,,,........,........?*.......;?*?+;;::,,......,*?##,....
....,:;+++*+;;+;;+++;;::,.........:**;,....................:S%+;?.....
...+*:,,..........,,::;+*S%?*;;:,,S*+?%%?*:..............,?%+,..%,....
..+?.....+****+%%+,......:*#@%;;*S@?,..,,................,:....,%,....
.:%,.....,,,,,:+@@;;:,.....,?@?:.+#%#S+.................,:::,,,*S.....
.?+.........++++;;,:;+*+:...,?;#?.++:?%S;.........,:;++%%?**+**?S*+:..
.+?.........,,........,:+?;,...*%*,?,,+%%?;*?;,;+*++%SS?++:......,:*,.
.,*?;,...................,;*?+,,%+**+..;*S%S#%??*+;;;,,,,,,........,;.
...,+**;,..................%@%*??+;#S*,,*SS?++:,,..................,?,
......:+?*:,...............?#@,,*?**:*****;:.....................;?,+,
........,;+**;::,:+***+;:,,.+?;++?@S?**+;.......................++?:;.
............,+#%*;;,,,:;+++*++*+*+;,::,?;::..??................:*++:;.
.............%%;;;;::.......:?+:,..+%?*?S%?.+?*.....:*:......;*S**;?,.
.............,::;;;;+**;::,,S;...,*?S*:%%*;+%*,...,+S%,...:*S@@%*+;,..
......................,:;+++%*+*?%?%%+S@?#?%;,,:+?#@*+;;+*S##%+:,.....
................................,,:::+*+*?+;+;;;**;;::::,,,,,.........
......................................................................

......................................................................
......................................................................
.........................................,::;;;:,,....................
.......................................,+**+*+++**+:..................
......................................*S*+;;:::::+*%?,................
.....................................*%+;;;;;:;;;:,;SS,...............
....................................:S+;;++;+;,.:++.,S:...............
....................................**+??*++;:+*:.;*:?,...............
....................................?#%+,.,:+*,,*;.,S?................
....................................%%,......:**,++.?:................
....................................%?;::+;;+:.;?.+%%,................
...................................,S**%,:+;+:..**.%?.................
...................................:%.*%;+.......??%,.................
...................................:%,;@S;,......:#:..................
....................................?;*%**,......?+....,,,::::,,......
.........,:;++++;;::;;;;;:::::::;;;;*S*:,.,,:::;:%*++++++;;;;;;**,....
........**+;,,,,,::::;;;;::::;;:+++??%*;+;;;;;:;:::,,,........:***....
........%+......................,*%##%#?........................,?....
........,S?:.....,,,,,,,,,.......*@@##%,.,,:;;;+++;;;;::::::;,..,?....
.........,+%S?*+%*;;++;;++;++;*++*@@@%+*S?;;::?%#;:;;?*?SS%;:...;*....
............;++??............,,,::;SS:,:#%,.,?;,%*++;;;;,,;**;:*S,....
..............;S:...........,*,;#.:%#+..%#,,?;,?:...+*......:;*#:.....
..............:++++;;:,,....:*.:@:*?%...+#,*;,%#,...*+........?:......
..................,,:;+++++;%+.,#%;;,...;@S+;?+%,...:?,......++.......
.........................,,:;+*:*S,.....,@#.:,;:.....;?,....,?........
..:;;;;;;;+++++;::::::::::::::%+.........*;...........;*+:..%?,,,,,,,,
..,,,,,,,,::::::::::::::::::::?;.......................:*++??;;;;;;;;;
..............................%:.......................:%..?;.........
......................,.......+?,....................;;.+;.?:.........
...................,,,;+:......+?....................,?,,*,?..........
..............,;;*,**?.,+,.....,%...................++;;.;?+..........
..............,:++,**?+.:;......?:..................%?;*.,#;..........
...............;*;::++:.+:......;*..................*:**..%:..........
.......................;;.......,?,.................*,+;..*;..........
.................................*;................,+.S+..,?,.........
.................................;*................+:,#:...*+.........
..............,,,,,,,............:?.............+,,+.;%...,%#,........
.......,:;;;;+;;;+;;+++;++;:,....;%,..........,?%,*,....:*?;+;........
.....,++;:,,...:,...,..,:+S@SS+++#;,++:...:,,;*%++,...:%S*+*S?........
.....*;........;*++;**,....?*;+,:;**;*%*;+@+;+S?*;+*%?**++;++**:......
....,?......,;+++*%SS##*,...:......,?,;;%*S**#S*S@%*;,...,....,?,.....
.....*;.....,::,,,,.,,,:;+++:,......?%%?,:**?**?*;...,:*%*,,...:?,....
.....,?+,.................:SS++,....,%?+*S%*+;:;**::;*?%+*%;,.;;*;....
.......;*;,..............,+S**##*:....:S@%+::+S@%%%%SSS#@S+;,:S?+*....
........,:+++:,....,,:;:,:;:;+SS*S?%*?%?**%##SSSS#S%SS##?,..,*?:++....
............:;+++;+++;;;++++?*++?+*?+;;:::;;;;;:,,....,,,..:*++:%,....
...............+S+;:;,.....,,.:*:.........................;*+*:%:.....
...............:;+?%#S+;:,,,,:%,...................,,.,:;+?%S++,......
.....................,,;++;+++*+;;;+;;;;;;++++***%%?*%?+++++,.........
...............................,..,,::,,,:::::::::;::;;;:,............

....................................,.................................
...........................,::;+*?%S#S*+::;,..........................
.......................;++**++**%#%+;;:;:++**;,.......................
......................*?;:.,?S??%?*;;;;:....,+%+......................
.....................*%...+#@?+;+**%@#@@#;....,?+.....................
....................;S,...%@S??S%@@@S*%*;%;.....?+....................
...................,S;...;%::;;;;+**:....,?;....,?;...................
...................*?....%;...............,%,....,%:..................
..................,S,...,S,................+%,....;%,.................
..................**....;?..................?*.....**.................
.................:S,....*+..................,S:....,%:................
.................??.....%;...................+%.....;?,...............
................,S,....,%,....................?;.....**...............
................:%.....,%.....................,S:....,%;..............
................+?.....;%....,:;;;++++;;++;;:,.;?.....,%:.............
................S;.....++...+?+;:,,,,,..,,:;;**:%:.....;%,............
...............:#,.....++..;%,................:S;%......#:............
...............+%......*+..%:..................?,%;.....?;............
...............%*......;%.:%...................?:+?.....+?............
...............S;......+*.?+..................,%,:%.....:S............
...............;%......+*,S,..................,%.:%......%:...........
................%:.....,%,S,,+*?*++;:,........:?.:%......*?...........
................*;......*+%*%:,,,,,:;**;......*+:SS.....::S,..........
................*;.....,+##%,.........:**;,...%;;#?**+++;+@:..........
................:%.,,;**;*@,.....,::,,..,*?+,,%,,%..,,:;;+#:..........
................,S?*+;,..,S;;:..:*++*?:...,;%S*.;*........*;..........
...............,%?;......,#???;:*:;;*;......,S;.:%........*;..........
................:?,.......*?;;?%%;,,,.......,,..,?,.......*;..........
.................;?,......;%..#+:#;.........%?;,.?:.......*;..........
..................;?,......%;.*??*:.........?%#+.?:.......*;..........
...................**......:S:+%#S%:....,,..:@##?%:...,,:,?;..........
...............:+:.,%:...,;,:%*,,,,....:%:.:%+S@@S,...,+?S@:..........
..........;;:.,+:*:.:%,.;?+,.,**+;,,:+*?:.+?:%@##%.......?%,..........
.........,;:?;?*,.*,.+S%*,.....,;#?**+,.:?*+%S:;@?.......?+...........
...........+***::.:;..S%.........;?....+?*#@?,.,*,.......+*...........
..........;%++:;:.+;..;%......+:..+?..*%S@%:...,?;....,:,:S...........
.................;*,...S:....;@;...*+;?;%:......,%:...:?#?S,..........
................++.....?+...:?%+.,;,##,..........:%:....**,...........
................:......+*..:%,;*.?*.S+............:?;....*?...........
.......................:%.;?,.,?;S..,..............,+*;,..%:..........
.......................,S?*,...?#:...................,;++;?*..........
.......................,S#.....,:...................:...,;#;..........
........................,?..........................++...,%...........
........................,%..........................,%,..,%...........
........................,%...........................*;..,%,..........
........................,?,...................,,.....:*...?;..........
.........................%%:..,,..........,;;+*:......%,..;+..........
.........................?;++++,..........,::,...,:+?;;*..:%..........
.........................?:......................,+??:.?:.,%,.........
.........................%+..................;+;+++:...+*..?;.........
.........................?+.................,S+;:,.....,%:.**.........
.........................++..................,:::;++;,..;%.;?.........
.........................+*........................,;**;.*+:?.........
.........................?;...............,.....,:::;+*;..???.........
........................,S,..............+??:...:;;;;:,...,%%:........
........................,%,.............;%.*+....,;++;+*+,.;@?........
........................,?...........,..;?.?+,++++;,...;S?..?@:.......
............,,,.........;%..:+?,....:S?,:?.:?+:+**+;,;%*;,...S%.......
....,+++;::;*%S%*%%?*+;:*#,.::?#+:..%+;?*?...:??:;*SS??**?**++#;......
...,%+:,:*?*+*?#?:;?@@+;*%%*+:;?;?+.S:.,;**+**++**;,......,:+%@S,.....
..,?+.....,...,+##:.;@S,...:#@%*..?%%...?*,,,*?:,.............?@?.....
..;S;...........,?;..;S;....:%SS,;S#,.,?+.;*%*,...............,#@,....
.,%?,..........................+S*%+.+?;;%*:,..............:S:.?@;....
.;%;.........................,?.,.#*?*:??,.................*@?.S%*,...
.+%;.........................+@*,.;;,;?;...................?**+?.:*?:.
.+S;.........................::,...:??,,::::,.............:???S,...*?.
.:#;............................,+%@@%S#S%*+:...........,.?SS%:...,S;.
..+%,.......................,:;*?%*;:::,,..............*@#@@?,...:%+..
..,S?:...........,,...,:+%#S%*;:,....................:??*++,...:?%:...
...:%S?:........,*?**?*?S%+:,.....................,;?@?......:**;.....
....,+S+;;;:,,,,,,,:,,*?:..................,::;++***#@*..,:+*?;.......
......:?%?**+:;;;;::,*S.........,....,:++*+++;::,:*##*;+*?*;,.........
........,:::;****S%?*@#+;++*?%??%?%SS##*,::,.,?%?#S*+++:,.............
.................:;++**++;;;:,,,,.,::::******?+:;:....................
........................................,.............................

...................,;;;:,.............................................
..................:+;++++:.....:,.....................................
..................:+;+;:;;....,+?.....,::,............................
...:,..............??;:%?...,,;,+....:++??+;,.........................
;*+;;::,,:,,,,,,,,,S@#@@S++:,,;+;....;+;;;:+;..........,:;+*:,........
:*?,,:;..,..,,,:,,:%#@#*+:::,,+:,....,?*;;?;,..........:+;++;;;.......
.,,,,:;:::::;;:+,;;,::+,:,.;*;,..,;:.;@%,;#:,,.........,+;;:;+;,,,....
,,,,,,,,,,,,,,,,:+:.::++:,..:,.,::+*:+#S*;+,:;;:,.......%?+:#;,,,,....
...........,;;,..:,,;,:;....:.,:;::;++,:+;+,,..,,:....,:@@@@#+:,......
............:;,..:.;:.,:....:::,::;?*;,,.,,,,++;::.,;*+:*#%%;+;::,....
.................:,;,.:;.....::,,,,,;:+:.;,;,,+:,.:+*?+,,*,::*?***+,..
.................:::..;:,.,,,:;....,;*;..;,:;.;:.;*++;+:;,:;,:+::++:..
............,,,:;++::;;:,;+:,,+:::.;*+,..::,;,,:.::;::+;,:::,,,,:;;,..
..........,;++:,,:;++;:+++?+,..+;;;;;,.,,:;.::,::....,?:::;+,,,,:,,...
..........,::,,,,;;+**+:,.,,,;;+:;++;;;+:,:;:;:;+,,,.::,,.:;,,:::;....
............,,,,,::;::,,,,,,:+:::::;++++;+%%*;,,;+++;+;::;;;,;;;;;....
............................:,,....:+*?*+?;:+,.,:+;;;;;++*+***++:++;;.
.............................,,,,,,:;+;;:;,,,,;?:....,+**++;;?:,.,+;;:
..........................................,,..,,,,,,:;+*+;+:,,,:+:....
........................................................,,.,,,,::.....

......................................................,...............
...............................................,,:;;+++;:::,..........
..............................................:;;+**++;,,.,;,.........
.............................................,;.,++;+*+;::.,;,........
.............................................;,..:,......;,.,;........
........................,;;;::,.............,:..,;.......,;..::.......
......................,+;;::::;:,...........;,..::........::..;,......
.....................,+;:::,::::;,.........::...;......,,..;..,;......
....................,+:,,,,::,::*,.........+,..::,;;;;;+++;+,..:;.....
....................;*+;,::,,:,+;:,.......,:...;:*;::::::;++;...;,....
.............,:,:,,,+;:+;;,,:,;,..,:......;,...;+;::,,,::::+;,..;,....
.............:..,.,;,.,,.,:;:::....::.....:,...*;:;;;:::,::;;...:,....
.............:,.::,,+:::...,*+,.....;.....,:...*+?*+*++::::++:,,::....
.............,:,:::;+:,.....;+:..,,:+.....,;,,:**,....,:;,;*;,,:;*....
..............,;,...++;,.....,;:::,.:,....:;,,,,+;;,;:,.,;+;+:..,?....
...............::,..,+;,.,:,..:,....:,.....:,...;:+,,,...;::?;:.,*....
................,:,...::+;,.,,+,....;,.....,:..,;;++:..,,;,+*...:*....
..................::,;*;:;,::,;,..,*?;......;,:;,:;:,,:::+;%*...,*....
...................,;?:..::,..;....,:+,.....,+*;:.;?::,::,;*,...,*....
....................,+........;,....+;:......,?:,;,;;.:,..;;....;*....
................,..,;,........::.,:;*:;.......::;;:,*+,...;:;,..*:....
....,:,,::,::,,;:;:+,.......,.:::,.,:+;:::::::;+,:,.::...,,,,:,.*.....
..........,::;;;,:.;,....,,:,.,,,:::?:........::.........,,*,,::*.....
............,:,,::.::.....,...,,...:+........,;..........,:;,+.,;,....
...............,,..::.........,;..,::,.......,:........,,;;,:;,.:,....
...................:,..........+;.+:+,..,,,,:,::......,,,,,,;::.:,....
...................:,....,.....:+,:;+:.,;+*+::,:..........,.+,:::,....
...................,,.........,:::,;;;..,;+;,:,:..........;;..,:+:....
..,,,,,,,,,,.......,,,:....,,:+;:::;**...,,,:,.;..........,;,..:+;....
.:,:;++,,,,;*+;:,,,;:,:,.,::::,,,+,,**.........;..........,:,,:,::....
:,,;:,+*+:..,;+++:,;:+++;;;+;:;;;;+:,+,,......,;..........::;;;,::,...
;,.,....,,:,....*:;:,;:::;;::++;:;??,,;++;;:,,,;.......,:;++?+;;:+;...
,:,........,:,..*;,........,,,,..,::;;+.,;++?***:....,;+;;+;,,.,,,*,..
.,:,,......,+;+:,....,,.............,;?;:,:,,;,;+..,:*+;::,.......;;..
...,:::,...,**;,......;:,;........,..:++.,,::,..;::,;;,.........:;:::.
.....++;++,,%;,........;*:,...,,,,*,:+;;....,::,.:,;*:,;,.......*+:.;,
...,;?:.,:;++,........,+%*;...;:;.+***;:,,,..,:;:;;;:,,,......,+?,..;,
...,;::,,::,,,,...,,:+?*;:,...;;+:;S%+::::::;+;,,.....:,.....:;?*:,:,.
........,,,,,:::,::++++.,::::;**;;,:;++:,,,,;,...:++?+*::;++?*??*;:,..
....................,,.....,,,,......,,,:::;;::::::;+;;;:::;:,:,,.....

................................,;+,..................................
...............................:??+%;.................................
..............................,??+;+?+................................
..............................:**+:;+S,...............................
..............................+**++::#+:;:............................
.............................,?;,,,.:#%+++............................
.............................:+.....,?+;S,............................
.............................,+......,+*+.............................
..............................*,....+?*:..............................
..............................;;...,??................................
..............................:*...,??,...............................
..............................:*::;+%??;..............................
.............................:+;:,,.,:;*:.............................
............................+;.........:*.............................
............................+:..........?,............................
............................,+..........+;............................
.............................;:.........,*,...........................
.............................,%%:........:+...........................
..............................+S?,........*:,.........................
...........................,,:;**?........;*+?+,,.....................
.........................,;;??+%*+,........*;+*+?;....................
.........................;+?++**+;.,+*:....+*;::;*....................
.........................+S*?+;;;?:*+,,....,*;::*;....................
.........................;#%+;;++;%+;**:....;*:+?,....................
..........................;+:;;:::;+;::+,....?+;,.....................
...........................,;;::;::+?;,......:*.......................
.............................:*::;?%#S?*+,....:*?*;...................
.............................+?,:%####?;+;,...,?;,+;..................
.............................::*S@#####;.......;:..+:.................
..............................,?#S#S%#@S*;,..,,.*;..+:................
..............................*##S######S+;;.:?;,*:..+:...............
.............................,S##S#@%%%#?%*+:.,?*:;;..+:..............
.............................:##S##*;++#*:S%?*,,**:*:.+:..............
.............................+?S##+.+;:S*;:****+,+;*?:;...............
.............................:;?#;.,;;,**;;;:*+;*++:%*................
...............................:+..:;:.++;:+:,%+;??S%,................
...............................;:..;;,.+;;.+*:,?+,+S;.................
...............................+,..+;..;:*,:?:;.*?,;+,................
..................,,,,,,,,,,,,,?,.,%,..;,+;.**;;:*;;+;................
..................,:::::::::::%#+.;*...,;;*.+?*;*+::%:................
.............................,???;+,....+:?,,,,;::++*+................
....................,,;,.....:%*+%;.....,;+:...,;;,;+?;...............
...................;;;,;.....?S;?+?;,....;;,.....:;::;*,..............
...................:::;;....,?;+:;*++:...,+,.......:;;*?..............
..................,:,:+:....;:+,*;+?++;,..:,.........:+#;.............
..................,,;:,.....%;;:,*+;?*+*:..............;*,............
....................,.......%?,+,.;*,;+;**:.............:+,...........
............................+?;,;:.:*:,,.:*+:............,*,..........
............................;+;;::;,,;,....:++:,..........;;..........
............................,+;,:;:;;........,::......,,..,*..........
.........................,,,.*:*,,+,:*,..............,+++:,*,.........
.....................:++++;++*,?*,*:;;..........,+***+++++*%:.........
.........,,:::::;;;:;***;;;,,,.:++;:,,,,,::..,:;+*;+??*;?;;;+;:,,.....
.......:;;*+;::::,,:::,,,.,;;:::*;;;:::::::;+%%*?*+:,,,,;*;*??;;+,....
......;;:+?SS%*++;++++++;+;:++*;:::+**;;**+*?:,:++:......,,;*?;:+*....
.....::.,,;:,..........,,::;;;++++;?+:;;,+;:::;;+*;;,........*;:,+*...
.....+:..................,;,,,::,,::?+,,:*;;++;+S%*;:,.......,+;+:**,.
.....:+:,.................;*;;?;,,,:;;;;+*;;:,.:?::;++;,......*;:;+;,.
.......,;;:,...............,:;+**+;+?#%**;:.....*;...........,+.......
.........,:;;::,,,.....,,,,:::;?%S?*%*;*,;;......,.......,:..;;.......
............,,:::;;;;;****+;;:;?+::*,.,;:?..............;+?:;;........
......................,..,,,,:++:;;;:;*?*?;:::,,,,,,,,,;S?+:,.........
......................................,,::::::::;;;::::::,............

......................................................................
.............................,::;;;;;;,,..............................
...........................:***+++*S#S%S*;;;+;........................
.........................:*%*+;+++***?**;;;;;?:.......................
........................;%+::;;+;:;+++;;;;:::,*:......................
........................;::;;;;,:*+;:;;;;;;;++%?......................
........................;*;;;,,;*;;;;;;:;::::::*,.....................
........................,*+,.:*+::::::;;::::::;?,.....................
.........................*;.:;,,:::::::,,::;;;?;...........,:.........
..........................;;;...,:;;+:::;;;:;*;.......,;,.:*:+,.......
...........................;**++;;*+;,..,?S+?,.......,+,,:++:,+.......
............................+;;;........:SSS+........:+;+%+:*:+.......
.............................+?++*+,,..,?S##%,.......,+;::..,;:.......
.............................*#SS%?%%*+S#####**+...........,;:........
.............................?##?;+%#S#S###S%+?*+;;;:,,...............
.........................,,:*SS##SSS##%##SS#?+*S*;?%?%***+;:,,........
....................,::;????+S##SSS###S##?SS++S+:+++*?%?;*+;;;++,.....
........,,.,,,:;::;+?::+?;%:;*##S%S#SS#####*:?;;+:+;;**;;;:...,:+,....
......:;;???+:,,,*+++..;*;?,;:S#S#S#S*?S%;;,?:;+,?;;?;:.........,+....
.....;:,+*+;+;,..+:;:..;++;;:,,+%SS+S%#S+..*;;?;*+::...,+:.....,,*,...
...,+:,?;:;+*%%:,+:;:,.;:::+;++..;*;:+;;;;+?+*+:.....:+*;...,;++,++...
...+,.,,;+::+*%S%S*%%+::::::+;::,,...,;+;:,........:+;:,.,:*?+,.;*,...
...::,.,:,;;:*++*+*???%?*+**+;+%???**;+..,;,+:..,;++;::;;;+;,.:+;.....
....,;;:.,,.;;*;,,;;::::;*?*??S%;,,,..;:,+?+?:;*%S?*++;::;;;++;,......
......,:;,...*;.;*;,....,:;?S%%+.,,,,,,*?+++%%%%??*+;;:::?++*,........
........,;;:,,.;*;+%?***???%%*++++;;+;;??*;;+,,..........**;?:........
..........,:;:;;.:;+,,,,,*:,:,.,,.....,%+.,%;............+*+*,........
.............:*+;;,......;,.*,.;;.....:*+,?+............,+;%*.........
...............,,........:;:?..+:,*,..;++;+,...........:+,,%?,........
.........................,;+*..+.;*:.,;;++:............+,.,%?,........
.........................,+*+.,+.;:;.;:?+:............,+..,%:.........
.........................,?*:.+;.+,:;:;S+.............,+..,+,.........
.........................,%+,,%,:::+:.+*,..............;,:;;..........
.........................,;:,;+,;,?;,;:................:?;,...........
...........................;;:+;:*;:+:................:*,.............
...........................*;:*,:**;,.............,,,;*?:.............
...........................+**,...++.........,::::::;+*+,.............
.........................,*?;,...:;,.......,;+:,..,,::;,..............
........................,??,.....:;......,:+:..::::;;+*;..............
......................,:?#%;,.....+,.....::...;*++++;;:,,,,,,.........
...................:;;++;:;**+:,,,:*:,....,:;+?*+;;;;;::::;;;;;:,.....
.............,,,,:??*+;:::::;+?*+;:::,,:++;;+**;:;*?:,,,......,;+:....
......,,::;;;;:::,,:::::::,,..,:+*..,;+;,.;+;;*?S+:%+;+;........,;+,..
....:+;;+?*;;;:;;;:::;;;;;;;;;:,.;+;;:,,:+*;;++?*?+:..............:;..
...:+,,;?##*++;;:::,,,,,,,,:++?%*+*?*??*++;,..,;*S%;::,...............
..,*,;;:?*:.............,*+;:;:;++;,,,?,..,;?%S+*S+*;;:............,,.
..;+..:+,..............,;:*?+::::;*+;;?,,+?SS*;.,S%;*+,............+;.
..;+..,.................,;::*??+:::?%?%%*?++;+...+?,:+;.....;;.:..;+..
..,++;:,..................,:+:+%S??%%?*+:+++:;,..,:.........*,+?.;+,..
....,:;;;;;::::,,,,,,,,.,;+++;:+S;+*:.?,:+:;;..............:?++?*;....
.........,,,::::::;;;;;;*;;:::;+++?+:;+:::::;;:;;;::::::::+%S?;;,.....
...................................,,,..........,,,,,:::::::,.........

..............................,,,::;+++:,,,...........................
............................;;*++**?###+;:;;;;,.......................
...........................,?;;;;;;*%?+;;;;;;+%;......................
...........................;*;;,:;***::::;;;;:;?,.....................
...........................*+::;;*+;:::::,,,,:+%:.....................
...........................**;::*+;;;;;:,::;:,,:;.....................
...........................:?;;;,..,:;+%*++;;+*?+::::::,,,............
...........,,,,:::,.,,:;;;;;+%?;::;;;;?*;;;++;;:,,,,,::;;;;;;:........
........:;;;+**++*+;;:*%***+;::::::,.:%,.........,,:;;+;...,,;*,......
......,;:,:+:,......,::;;***+:+;;:::;*S*++;;;;+**+;::,,,..,...;;......
......,?;,:+;;;;;+*??*++;,,..:SSS%#%?%##@####%%S?++++***++;...;;......
.......:?*+++;;;;;,,:,,*?*;+;S###%?*?########%;;+%??+;,.......*:......
........;*+*+;,,+;.,+.;:+,,*:*####S%S###SSS#@?+??%SS+%?**:...,*.......
.........:;;::+?:,,:;,+;,,+,.*###S######S###?;%?+?S?++,,:,...+:.......
...........,:;??S+.:;,?+.+,..*#S#####S%#S#%;,;%::%?**+?:....+:........
..............,:?+,.;,,:++...,;%@########%.,;:?.;?%,:.:;...+;.........
................,;*+:+.;:+,....:+*?#%#%+?,,;.;;.;S++,....,+:..........
..................,;+?+*.;:.+:....:,,;,+::;.:++;,*.,*:..,*:...........
.....................,++.,;:%;.........*,+.:+;?;,+..,;++S:............
......................,;..+%+.:+:.....,;;:.*,.:+,;..,+.:S:.......;,...
......................,+..+%,+%?::....::+,;*..:;,:...+,.*,..;,:;:;;,..
......................,+..+?;#+:;:....;,+:;:..;,:,...::,+..+;,*++;,+,.
.......................+...*#+;,+...,;;;;;:,.,;:+,...,;;;.,?;*%:+;.+:.
......................,*...*%;:;:..:;,:;,,;..:,,?,....;*,..:::;;;:;:..
......................,+...*+;,;.,;;.,+:.,;.,;..*,....**.......,,,....
......................:;..,?;:..:;,.,+:,.:,.;:..+,....*:..............
......................;:..:**.,;:..:+;,..;.:;...;;...:%...............
......................+:..;;:,;,.,;++,..::,;..,::*...,?,..............
......................+:.,;+:;,.:+:,:...;:;,.,+:*,....:+:.............
......................;;.:*+;::;:,.....:*;,..;;.*......,;*,...........
......................++;?#*;;,..,....,?;....;:,+.+:.....:%:..........
......................,;??;,...;**....::.....;::;,S:.....:#+..........
.....................,+,......+;?,...........:;,;:+;.....,S,..........
....................,,++.....:+:+.............;:;*:+,.:*..%+,.........
................,:;+**??+:,,:?;:+?;,..:;;;::::;??S;,+,*+;:;%+,,;+++...
........,,,::::;;:??*;;+*??S??,::?*;;**+..,:;++++%*:;*+::;:?;%;,;S#:..
..,:;;;;;;:::,,,,,::;+*+:,,:*????*:.;;**;+%S#%*S*;::::,::;?%;+..;%%*..
.;;:;*?**+;::::::::::;+***+;,,+%*:+?%%*:;*%#?;*?,.........,;;..,**+*:.
:+;;++:,,..............,::+?%%**:,,++;;;:.:**%?+++,.........:*,;?:+:+.
+:.:;................;;:?;,.:%;;:.++:,,,::;;*#%:::,..........:*??:+:+.
;+,...................:***+;:?*;::+..,++;:,,;?+*;,...........+*++*;;?;
.:;:,,..................:+?%*+%#SS%:;+:.....:*.,+;..........;+...,,.:,
...,:;;:::::::::,:::::;;;;+?;??;?%%;:.......,:............,++.........
.......,,,,,,,,::::::;+;;:;*:+:;*::,....................,;+:..........
.........................,,,:,,::::;;;;;;::::::::,,,,:;;;:............
......................................,,,,,::::::;;;;::,..............

......................................................................
............................,;++++++:,................................
..........................,+*+;::::;*?+,..............................
.........................,?+,,::::::::+*;.............................
.........................;+,;:,.....,:;,*:................,...........
.........................;*;::::::;::,,;*+................:;,.........
.........................:*:;,,::..,:;;,%;..............::+:+,........
.........................,?;:?SS?%+,..:+?,..............,;*.;:........
..........................+;%?+,.;?%*,.;*................*,,+,........
..........................;?;::,.:::;*;;;................,,;,.........
......,,,:::;;;;;;;;;:....,;;+:+.;;:.,*?,......;+;;;:::,,.............
...,:;::::,,,,,,.,..,;+,...;,.;:,:....::......+;,,,,,,::;;;::,,,,.....
..;:,..........,;*;...:+...;:.+?%?,..,+.....,+:..:*;:,....,,,,::;;;,..
..*...,,,,::;+??:++.,..:+..,+.:;;;,..,*,....;;...:*,:;++:,........,:+.
..;;:::+*;::,+?*;SS,+;*:+;,,*+::,::..:*;;:,;;...,*;:::;;:;;;:,,....,+.
...,,:+?,....:,,*:*++**;++;;::+*+:,.:;..,:+*+:;;:+.........,:;++,,:*:.
......,;;;::,.....*%?:?,*,....,++..:;....:*?*:+*?+;,*,::......,+?+;,..
.........,::;;;,..,?++?:*......+?,:+.....?+,*:?;++%%*;;::;;;;:::,.....
.............,:;;;,:+,;*,......,S:+,.....,..;*?*:;S%*;;::,,,..........
.................:;*%+,.........*S;.......,,.;:;;;,...................
...................:*:..........,?,.......;*.;*%,.....................
.....................;:..........,......;.;+,+:*,.....................
......................+:;........,:...,;+.;:++.;,.....................
......................;;:;,......:?.::+*..;:%,.:,.....................
......................;;.::......:*,:,:;.::;+..;,.....................
......................;;.........:+,..+,.;:+...;,.....................
......................;;.........:;,.;;.:++,...+,.....................
......................;:.........;;,,+.:%+.....;......................
......................;:.........;;,+,:?;....::;......................
....,:;;::;:,,........::........,;;+:,+,.....;%;......................
...**:,...,,:;;::,....:;........:**:.........,S?......................
..:*,.........,,::;;:,.+:,......?S:.........,+:?+.....................
..+:.........,;;...,:;**;:+,...:?:.........:*;,:%,....................
..;;...........;*+,...;*++:*......,..,:;+*;;;:::++,...................
..,;,...........;%*+;:;*,+*+*;:;**?;**+;::,......,+,..................
....;;,..........:++?,;%:.::+*+;;;:+;,............,+..................
.....,;;,........,+.?+,;?,..,;*?*;,..............+,+:.................
.......:;;,.......+.;+?:;*,:+;:+;............,;,,*,+,.................
.........,;;:.....,.;,+*:;+;::;,.............+*.*:;:..................
...........,;;:,....;,+:***,................:+;**;,...................
..............,:;::,..,.,,+%*;:,,.......,,:;;?%?;,....................
.................,::;;;::;;;,.,,:::;::;*?*;:;;,.......................
......................,,:+;;;::,..,,,:::,,+;..........................
...........................,,::;++;;;;;;;;+;..........................
.........................................,,...........................

..................,::,......................,:;:,.....................
...............:+*?%?*+;,.................:+???*+;:,..................
.............:+*+++;++++*;..............:%?++;+;;;+*,.................
............:*;:::::;;+;;?.............+%+;:::::++;+;.................
...........,?+;;::::::,:;*,...........,%;;;:::::,.;%:.................
............**;;::::;;,,+;......,::::..**;:::;+;.;++..................
............,+**%:..:::*;.......;**+:..:*+%*,..,:++,..................
........,,,:,.?#@S;.,+*?,.......,:,:,::::*##S;;?S%%;,.................
........+**;,:+S###%S??%,.........,::,...,%###@%S#@+:;,...............
........:;:;;+;*########:........,;,....::;%@###%#@?.,+,..............
........,:::,,:;%%#S%#@S::,,....,;,...,:*;:,?######:..,+,.............
....,::+:,.....,,:*%*?*,,,:++::::+.;..;:**,,.;%%S%;.,;.,;.............
.....,;:...,....;;.::.......::..,;,:.:+;%+:*+..::..+,+..::............
.....+*..,:;,...;+.,;....,...:;.:;;...*?%:,?#:.*;,,?.;,..;,...........
....,%,...;+,.+,;:,.;,...;,...:;:+,...+?:,+?*:,+:,;;.;,..,;,..........
....++....:?;,+::,:.;,...::.:..:?;....,+,+++*:;:;;;::*,...:;..........
....;,....+%,:;;,,;.;,...,+,;...+,....::,;;;+::;;;;,+*;....+,.........
...,;.....??.:;+..;,,.....+;,...+.....;,:++:;;,;;;:;:+*:...,;,........
...:,....;;,:,+,..;,+.....;*,..,+.....+;*;:,*,:;+:;,:+,+*:..,+,.......
..,;.,+++;.,:,+:,.::*.....:;+:.,;....,;:;:.;:,;+;;:.;+,.*?+..;+.......
..;,.:++*:,+;:,::.;:;,....:;:;::;.....;,;.,;.;;,;:.,;;..,+:...;;......
..;,,;**?*:;:;:..,+,;.....,;..,*?,....;:,.,,:+,::..,;;...,*+,..;,.....
..,;.,:::;,:,:;,.:+,;......;..;:;;....::....*,::...;+:....,;:.,:*.....
...::.:++;..;;.,,:,;;:.....*:;:;,,,,..:::::;;::.,,:*;,...,..:+;,:;,...
...,+,.:++:,:;:::,,:,,.,:,;;,::;+;::::+;;;;:;;;;;+**+;+**+;+;++,,:;;,.
...;,+,...:+:;,:++;;;;*+;;;;+?+;;,....,;::::+;::;;,:,:;:;++;::,;;*;+*,
..,?*+;,:::;:;;?+;;;;;::;+**??+,;;,;:::;?*;:;+++;;+;;++++;,,,,..:,,;?:
..,;;,+,....+;:;;:,,,+,::::,+*,;+:+;;+;:??;,,:+:,:,:,.:,..........,:;,
..,;..;:,,,;+;%,,,,:;+::::::++:**+:*:;?,..,:::;+::::,,.......,,,::;:..
..,;:,,;;;,;+::,.......,,,:*:;++;;.+,,*.......:*:;*+;;+;::::::::,,....
....,::+***+*?,.,,,:::::::,,,.,;;?,:*;*+:::::::,,,,,,,,,..............
......,:;+++++::::,,,,..........,;::::,,,,,...........................

8) Sit in easy pose. Place the hands on the knees (8A). Inhale - flex both shoulders up (8B). Exhale down. Continue for 2 minutes. Then begin to flex the spine.

Inhale forward, exhale back (8C).

Continue for 2 minutes.

..................................................,,,.................
................................................::;++?;,..............
....................,,,,.......................,+;;+++++;,............
..................,:++++*+:....................,*:;::::;;;;...........
.................:+;:;;;:;++:..................:+,,:;:::;;+,..........
.................:*:;;:::::;*:..........,......,+;:::,:::++...........
..................+:.,:::::;+?.......,::,:,....,;*+,.,*S?+,...........
..................,;;:;:,:++*+.......:;::,,....,S#S%?S@S*,............
..................,;++,.,%S?:.........,.,,....,;S###S#@%,::,..........
...................:S%%?S#?+:..............,::,:S##S##%:..,::,........
...................:S####S**+:,...........:;,...+SSS%::*,:..,::.......
...,,,,,,,,,,,,,,,:;S###S%;,.,,:::,,,,,,::;,.,...:;:,.;%;+....,,......
...,,,,,,,,,,,,,:++::???*,......,::,,,,::,:,:+:,.,;,.,:+?:............
...............::+..,;,...,....,..,:.,:,..::+?:,.:;..:?:?;::,.,:......
.............,:,;,..,;,++,;::.:;:,.,;:,...:;:;.:,,:..,++:?,,..,*,.....
............::,,:,:::;:;++:::;+;;...;,..,::,.;.::...,,;;,;::,.,+:.....
...........:,..,::*:,;*,:;;;:,+?:...:,,;+,...;.*+:.,*;:::*::..,;;.....
.........,;,...,::;,:,+:::::;,:*,...,:;;,....;:*+:.,;;,,;*;:..::;.....
........,;:....:;,+,:.::::::;,,?,..,:;,......;,;*..::;,,;+;,..::;,....
.......,;,..,::,;,;.:,.;,,;:::,?;.,?*:......,:.;:..:;;..,;....,;,;....
.....,;;,.,;+:..::,....,+,.;+,.+;,.,*;,:;+::;,,;:.,;;,,,;:....,::;....
...,::;:.,;+,...,;....,.:+..,.:*+:..;:,::::,:;;::::,+++;+,....,::;....
..,;,....;+,,,,,,;;,..::.:;,..;?+,..;;:..,?::::;;+;;+++?+....,;:;:....
..:::::::;::;;::;+++;;,,:::;,;+?:..,;:?:..,;..,,;;:::+??;:::;*+*+:,...
..;.,+....,;+*;;;+;?+;:,::+*;;*;,,.::;;+:,,,,,,,;;:::,;;....;:+,,;,...
..;,;;,...,,.....,;*+;;;::,,:+;:,,;;;+:+,*;++;**+,...,;;....:++,;:....
..,:;+;:,..........,:.,+::::+;,...,;.:++::,,,,:::::,,,++:;,:;*+:,.....
....,,:;:::::,,:;;;;::::,,..;;+,,,,;.*%;,.........,,,::::;:;,.........
..........,,,,,,,,:::::::,,,+;;;+:++::,...............................
.........................,,,,,:;:::,..................................

9) 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 excellent preparation for beginners who need to learn deep meditation.

Page 60

Kundalini Yoga Nabhi Kriya for Digestion (From KY med. manual for inter. Stud.)

......................................................................
......,?+;:...........................................................
.......:+++;;:........................................................
.........:;*??:,......................................................
...........:+++;;;,...................................................
.............,;+::;+;,................................................
...............,++:,,++:,..................................,:;:,......
.................,:++:::;;;;:,,...........................+?**+*+.....
....................,;+;,..,:;;*;;;;;;;:................,*%;,.,*;.....
.......................:++:,..:?:,...,:;++;::::::::::::;?;,:;**?......
.........................,;+;:::;;++;,...,::;;::::::::::;*S?**++......
............................,:;;++++;,..........,,,:,...,*S,,+%,......
..............+*,...............++;;;;;;;;;;++++;;;;:,:;+:++.+;.......
..............::,................,,,,,,,,,,:;;;;;;;;;;;:..+*:+*.......
..........................................................,:;;,.......
......................................................................
..........,:;:,.......................................................
......,,:+;:::?++;....................................................
.....*+;**+,..*:,**,...,;;++;;;,......................................
....;*...:#+:+:.,*;*;.:*,+*,*+;%;++:..................................
...,?,.;+?S;:%::*:,;*.+:;:?:;***:,:?:.................................
..,?:..,+**.:?%+;+:+;.*,+;;??S%?+;.,*+................................
..++..+%;.,,*,,:,,.*:.*,,;+;%;,**....%:...............................
..*:.;+:..:?,......++:+.....:%;.*;...?,...............................
..*;+;...:?,.......:?*,......;*,.+*,,*................................
..:?,....??:.......,%?........*;..:+?+................................
..;*....++,?:......,#?.......,?,....+*...................,............
..,+...,*..,*......:S?.......*;......?,..............,*+,+:...........
..,?,.......*,....,?+?......;*......,?................::.:,...........
...*+......,*,...,%;.?,.....?,......:+................................
...,?,.....;+....++..;+....,?.......*;................,,,,............
....:*;....,.....+...,?,...,?,.....;*,..........,:;+;;;;;;;;;:,.......
.....:*.........,*....;;....;,...,*+,.........,;*;:,.,:;;:.,::;+,.....
.....:?.........,?....:+.........:*..........:?;...;?+;:,,....,,?;:...
.....:%.........,?....;:.........;+.........,?:...,+%;,;?++;;*%%%?%;..
......?,.........?,...:,.........:*.........++......,;;++;;;?*%?,.,?..
.....,*..........,.:*:.;.........,?.........+*,...,,::;;;+++:+?..,+*..
.....:+............:+:.;..........?:....,:;+**%;;+;;;:::,,,::;?+++;,..
.....;:...........................;:....+?*+;?*+;++;;;;;;;;;;:,,,.....
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.................:%...................................................
.................+?:..................................................
.................;+*..................................................
................,%??+,.......................,+.......................
................*@*+*:.......................*#:......................
...............;**+%%,......................:%S*......................
...............?**;**+.....................,?++*,.....................
...............,%:*+?......................+***?+.....................
...............*;;*+*;....................,?+:+??,....................
...............?,*::?%,...................;+%%*?*;....................
...............++,,.**....................+,?;;*+;....................
...............;*...?:....................;;*:;:+,....................
..........,,..,++..,?.....................,+,*;,*.....................
..........*+,.+?,..:?,.....................?,,,,*.....................
..........,,..+*....::;+;:,...............,*,..,*.....................
..............:?...;+;+:,:;;;:,....,:,.,,.:?;+++%,....................
.............,;%*;::;%+;;;++;:++...+*:.++.++,++,?:....................
...........;?*+?*+++++;;;:::::+:...,,..,,.:;;;;;:.....................
...........:;;;;:::::,:::,,,,,,.......................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

A) Lie on your stomach and make both hands into fists. Place the fists under the navel point at the hernia areas just inside the hip bones. (A) Lift the legs as high as possible with knees straight. Place the chin on the ground and begin breathing long, deep, and slow. Continue for 3 minutes.

B) Sit on the heels. Place the fingertips of both hands on the navel point and press in. (B1) Lean forward, place the head on the ground, and begin breath of fire. (B2) Continue breath of fire for 3 minutes. Inhale and exhale completely applying Mula Bandha. Relax.

C) Remain in the same position and begin long, deep breathing. Inhale through the nostrils long and slow and then exhale with a snake breath: out through the teeth with the tongue pressed on them to make a hissing noise. While exhaling, press the navel in with the fingertips and apply Mula Bandha. Continue for 3 to 5 minutes and then begin long, deep, slow breathing through the nose for 3 minutes.

D) Sit on the heels and lock the hands over the head for Sat Kriya. Use the hand lock with the index finger straight up, other fingers interlaced, and thumbs crossed. (D1 & D2) Begin to chant SAT NAM emphatically in a constant rhythm of about eight times per ten seconds. Chant the sound SAT from the navel point and solar plexus and pull the umbilicus all the way in toward the spine. On NAM, relax the belly. Continue Sat Kriya for 3 minutes. Then inhale, exhale, and apply Mula Bandha.

Meditate.

COMMENTS: If digestion is slow and imbalanced, the disease rejoices. Most colds and influenza come from an energy imbalance that begins in the digestive tract. To stimulate good digestion and improve concentration, the navel point must be stimulated and the energy distributed through the two main Nadis that pass on either side of the navel point. All the facets of the kriya do this. Exercise ''C" can be slowly extended to 31 minutes of long, deep, and slow breathing. Exercise "D'' can be extended to five minutes.

Yogi Bhajan June 14, 1971

Page 61

Kundalini Yoga Pituitary Gland Series (From The Aquarian Teacher, level one textbook)

......................................................................
...,,,................................................................
..::,,:,........,..,.............,,.:,.,,.............................
.,;..;;,.....,:,+;.;,............:;,+;.::.............................
..::,,:::,......,..,..................................................
...,:...,:,............................,,:::::,,::::,.................
...,;::.:,::,,,..................,,,,,::,.....,,..,:,::,,.............
..,:;:;.:,..,,:::,..............,:,:,,:,..,,:;:,,,::..,,,:,,,,,,,,,:,.
..,:.,::,:.,....,::,,...........,;,::;;+;;::;;;:::+++;+*:,,,,,,::::,:,
...,:,:+.::::::,,..,,::,,,,.....,,,,:,,,,,:::::,,,:;,,,,,,,,,,,,,,,,,.
....,:,++,,...,,,:::,,,,,,::,,,,......................................
.....,:.+:,.........,,,,,,:::::,:,....................................
...,:;;:;;:,,,,,,,,,,,,,,,,,:::::*:...................................
...,;::;;::,,,,,,,,,,,,,,,,,,,,,,:,...................................
......................................................................
......................................................................
......................................................................
.......................................::,,...............,,:,........
.......................................;:::......,,,.....,:,:,........
.............,::::,.....................,:::,...,:,:,...,,:,..........
....+:.......:,..,::......................::,:,.:;:::.,:,:,...........
....,.......::.,...:,......................,:,:,,::;,,:,:,............
...........,:.,:...:,.......................,:,,,,,.,,,:..............
...........;,.,:...;..........................:,.....,:...............
..........,:...;,.,:..........................,:,,.,,:,...............
..........,:..:;:.::....................,......:,...,,................
...........;.:+:;.::...................,;......:,...,,................
...........;.:::*,.;..........................,:.....:................
...........:,,::;,.:,.........................:,..,..:,...............
...........,:.;,,:.;..........................:,.,;..:,...............
............;,:..;.;..........................:,.::,.:,...............
............:::.::.;..........................,,,,.:.:,...............
......,:::*+;+++:::;:::,......................:,:..,,:,...............
......,,,,,,,,,,,,,,,,,.......................:.:..,,,:...............
..............................................:.:..,:.:...............
..............................................:,,...:,:...............
.....................................,,,,,,,,,::,,,,:::,,,,,,,,,......
.....................................,,,,,,,+;::,,,,:::+;,,,,,,,......
............................................,,.........,,.............
..................,,,.................................................
................,::::::,..............................................
...............,:,....,::,............................................
...............;....,,..,::...........................................
..............:,...:;,....::..........................................
.............::...::::,....::..:;.....................................
............,:..,:,..,::,:..::.,:.....................................
...........,;,.,:,.....,,;;,.;,.......................................
.........,::,,::.........,+;,,:,......................................
........::,.::,...........;,:,.::.....................................
.......,:.,:,.............,:::;,,:,...................................
......::,:,.................,,,::,:,..................................
.....:,.;,......................,:::,,,,..............................
,:::::,,:;+:::::::::::::::::::::::;;:;+:..............................
,,,,,,,,,:,,.............................................,,...........
.................................................,.....,::::,.........
................................................,;,....;,;,:+,........
.................................................,.....,:;:,;.........
........................................................,:,,::,.......
........................................................,:.:;:;,......
....................................................,,,,,;;.;.:,......
...................................,.....,,...,,,::::,:::,::,;;.......
,,..........................,....,:::::::::::::,,,.........::,+:......
,+;,.....................,;+,.,:+:,::::::::::::::::::::::;+;;;:+;+;::.
..:;:,..................,;:,..,,,,,......,,,,,,,,,,,....,,....,,::,...
...;:::......,,,......,::;,...........................................
....;,:;....:;,::....::,;,............................................
.....::,;,..+;::*..,::::,.............................................
......:;,::.:;;;:.::,::..,............................................
.......:;.,;:::;:::.::..,*,...........................................
........:;....,....::....,............................................
.........:;.......::..................................................
..........+:,....,;...................................................
..........::.....::............,,::::::::,............................
..........::.....;,..........,::,,......,:::,.........................
..........:,.....:,.........::::::,,..,,:::,:,........................
..........;,.....,;.........;.;:.,::.,;,.,+.:,........................
.........,;...:...;.....,,,,:;:::;+:.,+;;,;:;:::,.....................
.........,;..,*,..;,....,,,,,;:;,,,::::,,,;:,,,,,.....................
.........,;..:+,..;,.........;;,....,.....;+,.........................
.........,;..:::..;,..........................,,......................
...,,,,,,,+,.;,;..+,,,,,,,..................,;,;......................
..,:::::::*,.+:+,,*::::::,..................:*.:......................
..........,::,.,::,.........................;;.;......................
............................................+:.:,....:;...............
............................................;*,:,....,:...............
............................................,*,,;.....................
.............................................*,.::,,,,................
.............................................+;.,;,,,:::,,::,,........
............................................,;:.......,,,,,,,,:,......
........................................,,,::,....,,:::,,.....:,......
......................................,:,:;,,,::;::,.........,:.......
......................................::.,,.,+;:,...,,,,,,::::,.......
....................................,,,;;:;;;;;,,,,:::;;;::::;+:,,,:,.
...................................,,,,,,:,:,,,,,,,,,,,,,,,,,..,,,....

1) Lunge Stretch. Bend the right knee with the right foot flat on the floor. Extend the left leg straight back and place the hands on the floor for balance. Arch the head back and hold the position, breathing slowly and deeply for 1 minute. Then do Breath of Fire for 2 minutes.

2) Lunge Stretch Rest. From position one, bring the right knee down to the floor, and bend the torso to rest over the thigh. Place the forehead on the floor, stretch the left leg all the way back, and rest the arms by the sides, palms up. Breathe slowly and deeply for 3 minutes.

3) Repeat exercises 1 and 2 with opposite legs.

4) Front Bend. Stand up with your feet about two feet apart. Bend over and touch the fingertips or the palms on the floor. Do long deep breathing for 3 minutes.

5) Ego Eradicator. Stand up again and stretch the arms overhead at a thirty-degree angle, thumbs pointing up, fingers on the palms. Keep your elbows straight as you breathe long and deep for 3 minutes. ( When seated in Easy Pose for Ego Eradicator the arms are stretched overhead at a sixty-degree angle. When standing for Ego Eradicator the angle is thirty degrees as pictured for balance.)

6) Triangle Pose. Come onto your hands and knees and push into Triangle Pose. The heels are on the floor and the head and neck relax. Hold for up to 3 minutes.

7) Cobra Pose. Relax on your stomach for 1 minute. Then bring the heels together, palms flat on the floor under the shoulders. Push up into Cobra Pose. Stretch the head and neck back and begin long deep breathing for 1 minute. Then turn the head from side to side, inhaling to the left, and exhaling to the right. Continue for 2 minutes. Inhale, exhale and pull Mula Bandha 3 times.

8) Sit on the heels in Rock Pose and spread the knees far apart. Bring the forehead to the floor with the palms flat on the ground in front of the knees, stretching the arms up and out like a flower greeting the sun. Exhale and come down bringing the forehead to the floor. Continue for 3 minutes.

9) Yoga Mudra. Sit on the heels again with the knees together and the fingers interlaced at the base of the spine. Bring the forehead to the ground and lift the arms straight up as far as possible and hold the position for 3

minutes, with long deep breathing.

Page 62

............................,::;:,....................................
..........................,;;:,,:;;,..................................
.........................:*;:.....:?:,,...............................
........................,*+;?,..,:?*+:;;+:;;;;;;;++;;;;:,.............
.............,,,,:,::;++:,.:*;+%S*+*;...,,,,,,,......,,:*;............
........,:;;;+;;;;::::,.....+*?S#*?+....................:*............
......:++:,,................*%S??S?*,:;;;;;+;;::,,,,,...;+............
.....,?,..........,;+::;+*++++:..;+;**:,,..,,,:;?+++;,..*:............
......*,.....,,:;++:,..,,?,.........*,.........*+......++.............
......;+....:;%;,........:+,.......*;........,*;......;+..............
.......*:.....:*,.........:+;,,,,:+?........;+,......++...............
.......,*:.....:*:..........*+;;;:,*,.....,+;......,+;................
........,++,....,++,.......,*......:*:,,:+*:......:+,.................
..........;*,.....:+;:,.,,:*:.......,;+;;:.......;+,..................
...........,;:......,;;;;;:,...................,+;....................
.............;+,..............................,+:.....................
..............:++,...........................:*,......................
................:*;.........................,*,.......................
.................,++.......................,+,........................
...................;+......................+:.........................
....................;+,...................:+..........................
.....................:+,..................+,..........................
......................:+..................*,..........................
.......................+:................,?,..........................
.......................,+................,*...........................
........................+,...............,*...........................
........................+:................*,..........................
........................*,................+;..........................
.......................:+.................,+;,,.......................
....................,:;;,...................:;;+;:::,.................
...............,,:;;;,,.........................,,::;+;:..............
............,:;;:,,...................................,;+,............
...........;+:,.........................................,*,...........
..........+;.................................,::;;:......:*...........
.........:*.....:;;:::::,,................:;;;:,,,,......,*...........
.........;*.....,,....,,::;:,,........,:;;;:,............;*:::::::....
..,,,::;::?................,,:;:,,,:;;;:,...............,*::::,,,,....
..........;;...................,:;*+:,..............,::;+:.........+%,
...........;+,,,...................,,::;::::,,,,:;;;:;:*:........,?##,
............::,:::,,,,,,,...............,,:::::::,,.,,,;;.......,?%?#,
....................,,,,:,.......................,:::,,,.........,.,;.

Kundalini Yoga to activate the central nervous system and stimulate the pituitary gland

1. Sit in easy pose with your elbows bent and your hands a little higher than shoulder level. The index (Jupiter) finger of each hand is pointing straight upward and the other three fingers are curled into a fist with the thumb on top locking the fingers into position. Make your Jupiter fingers stiff and as hard as steel. Wrinkle your nose up so that it lifts your upper lip up from your teeth. (You will look funny.) Begin a strong breath through the tip of your nose. This is not as fast as breath of fire, but it must be powerful. 4 minutes. Concentrating on the breath through the nostrils and maintaining the pressure created by wrinkling your nose will activate the Ida and Pingala energy channels.

.............................,::::::,.................................
............................;:,,..,,;:................................
...........................+:........;;...............................
..........................:;..........*:..............................
..........................+,..........,+..............................
.....................,,...+,...........*,...:,........................
....................:++...+,...........*,..,?*,.......................
....................*:+...;:..........,*...,?+,.......................
....................*;+...,+,.........;;...:++;.......................
...................;?**....:+,.......:+....,%+*++.....................
..................;*+**;....,;:,,,,:;?:...,+;*?+++,...................
.................*?:+?;;+....,?:;;::,+;..:+,;S++,+;...................
.................*,;+%S,+:..,;;......,*:,;+.?+;,.+,...................
.................+,.:,;,++:;;:........,:;;?:,...,+....................
.................:+....,*:,,..............,*....+:....................
..................*,...*,..................;+...*,....................
.................,*,..;;....................*:..;+,...................
................:+,..:*.....................:*...:*:..................
...............:+,...*:......................*,...,+;.................
..............;+....:*.......................++.....+;................
.............;+.....+;.......................,?......+;...............
............,+......*,........................+:......+:..............
............*:......+,.......................:;+......,+..............
...........,*.......?++.....................,*;S:......*,.............
...........,*......:*:*.....................,+.;*:.....*,.............
............*,....:+,.+.....................:;..,+;...,*..............
............,+;::;;,..+,....................:;....++:;+:..............
..............:::,....*:....................:;.....,,,................
......................+;....................:;........................
......................;+....................:+........................
......................*:.....................++,......................
..................,,:;;.......................;+;:,...................
............,,:;;;;::,..........................:;;;;:,...............
..........:;;::,,..................................,,:;+;:............
........,;:,............................................:;+;..........
.......,+,..,;;;:::,,...........................,,,::,....,;+.........
.......*,....,,,,,:;;;:,..................,,:;;;;;::::......*,........
..,,,,:?.............,,:+;:,..........,,;++;:,,.............*,........
..:::::*:................,;;;:,,,:::;;;+:,.................;?:::::,,,.
.......,+;,.................,:*?+:,,,....................,;+,,,,,,,,,.
........,?+;::,,...............,;;;:,,................,:;+:...........
.......,+:.,,:::;::::,,...........,::;;::,,,,,,,::::;;;*;.............
.......,*,.........,;**;;::,,,........,,:;;+++;;;:,,,...++............
........:;;;;;::::;;:,..,,::;;;;;::,,,................,:++............
...........,,,,:::,............,,,,::;;;:::,,,...,,:;;::,.............
.......................,;%+............,,,::;;++;;::,.................
.......................:%@*...........................................
........................:@*...........................................
........................,%;...........................................
......................................................................

2. Sit in easy pose with your hands curled like lion's claws, the palms facing outward. Begin to punch with your hands fixed in this claw-like position. Form your mouth into an "O" shape and breathe in and out through the "O" shaped lips. Move quickly and the force of your punching hands will create the breath rhythm. Use this motion to release your inner anger. Be physically, mentally, and spiritually aggressive. After 2 1/2 minutes, intensify your motion as if you really were a lion making a ferocious attack. Continue another 1 1/2 minutes. Inhale, hold your breath, tense the entire body, and exhale. Repeat this inhale, hold, and tense two more times. This exercise will help clear away depression.

...................................................,,::,,::,,.........
.................................................:;;;:,,,,,::;,.......
...............................................,;;,..........,;;......
..............................................,+:..............+:.....
..............................................+:...............:+.....
.............................................:+................,*.....
.............................................;,................,+.....
.............................................+,................;;.....
.............................................+,................*,.....
.............................................+,...............;+......
.............................................+:...............*,......
......,,::,..................................:+..............:*.......
.....*++;+*+..................................+:.............;:.......
.....**:;*,;+:................................,+:.......,:,..;:.......
.....?+;S%?,,*..................................:;:,,::;+;,..,+,......
....,+++*%%,.?,...................................,;+:,,......:+,.....
...,,*;+:+S,.?,.....................:;;;+;,........:;..........:+.....
.+;:;:,;+;+..*.....................,?*+**??,...,:+*%:...........;+....
.:+:++++?;...+,....................,??+*+;:*,:;;+++,.............?:...
..,+S:.,,....+,....................:**?+*?;??:,;;,...............,*...
....;;.......;;,,.................;;+*+*;.:S+:+:..................+:..
.....*:.......;;::,;;;;;;;;;:.,,,,++,+*;?;.:%+,...................;;..
.....,;;,..................,,.,::::+;.+*+...*,.........:..........:+..
.......:+;,.........................?,,%,...*,........,*..........:?..
........,;;:;;;:,...................+::*...,?.........:*..........,*..
.............,,:;;;:,,..............,*:+....+:........,+..........,*..
..................,,:;;;:,,,.........;%?....,;;,......,+..........,*..
......................,,::;;::;;+;;;;:;*:.....:++:,....+,.........,+..
...............;?:.;;.........,,,,,....,+,......,;+;:..+,..........+,.
............,+S@@S?@@%;.................:+.........,;;;;:..........+,.
............:#@@@@@@@@@?.................:+,..........:*+,.........*,.
.............,?@@?S@@#*:..................**:...........:+:........?:.
...............:+.;%;,....................+:+;...........,;:.......+:.
..........................................;,.;;,...........;:......+:.
..........................................;;..,+:...........;......+:.
..........................................;;....:+,................*:.
..........................................;;......:;:..............*..
..........................................+*.......,:+;,..........++..
..............,...........................;;..........:++:,,,,,,;+;...
.............:%%*,........................;:............,::;;;;:?,....
..............,+@*........................+,...................,*.....
.............,;SS;........................*,...................,*.....
.............+%%?*........................;,...................,;.....
......................................................................
......................................................................

3. Sit in easy pose. Stick your tongue out as far as it will go, and when it reaches it's maximum, clap your hands in front of your chest. Pull your tongue back in. Repeat the tongue movement and the clap. Pull your tongue in and continue. When you stretch your tongue in this manner, the little cord under the tongue is pulled and that pull stimulates the central nervous system, which is the control center of your life. 3 minutes. Inhale, stick the tongue out to the maximum, hold your breath for 10 seconds, and exhale. Repeat this two more times to complete the exercise. This exercise has a progressive and gradual impact on the nervous system. Most people experience this sequence of nervous system signposts: after you do it 3 or 4 times the back of the tongue will start hurting, then the tongue will hurt on both sides, and then, after 3 minutes, the neurons in your head will start changing and you will feel fine.

Page 63

.............................,::::::,.................................
............................;:,,..,,;:................................
...........................+:........;;...............................
..........................:;..........*:..............................
..........................+,..........,+..............................
.....................,,...+,...........*,...:,........................
....................:++...+,...........*,..,?*,.......................
....................*:+...;:..........,*...,?+,.......................
....................*;+...,+,.........;;...:++;.......................
...................;?**....:+,.......:+....,%+*++.....................
..................;*+**;....,;:,,,,:;?:...,+;*?+++,...................
.................*?:+?;;+....,?:;;::,+;..:+,;S++,+;...................
.................*,;+%S,+:..,;;......,*:,;+.?+;,.+,...................
.................+,.:,;,++:;;:........,:;;?:,...,+....................
.................:+....,*:,,..............,*....+:....................
..................*,...*,..................;+...*,....................
.................,*,..;;....................*:..;+,...................
................:+,..:*.....................:*...:*:..................
...............:+,...*:......................*,...,+;.................
..............;+....:*.......................++.....+;................
.............;+.....+;.......................,?......+;...............
............,+......*,........................+:......+:..............
............*:......+,.......................:;+......,+..............
...........,*.......?++.....................,*;S:......*,.............
...........,*......:*:*.....................,+.;*:.....*,.............
............*,....:+,.+.....................:;..,+;...,*..............
............,+;::;;,..+,....................:;....++:;+:..............
..............:::,....*:....................:;.....,,,................
......................+;....................:;........................
......................;+....................:+........................
......................*:.....................++,......................
..................,,:;;.......................;+;:,...................
............,,:;;;;::,..........................:;;;;:,...............
..........:;;::,,..................................,,:;+;:............
........,;:,............................................:;+;..........
.......,+,..,;;;:::,,...........................,,,::,....,;+.........
.......*,....,,,,,:;;;:,..................,,:;;;;;::::......*,........
..,,,,:?.............,,:+;:,..........,,;++;:,,.............*,........
..:::::*:................,;;;:,,,:::;;;+:,.................;?:::::,,,.
.......,+;,.................,:*?+:,,,....................,;+,,,,,,,,,.
........,?+;::,,...............,;;;:,,................,:;+:...........
.......,+:.,,:::;::::,,...........,::;;::,,,,,,,::::;;;*;.............
.......,*,.........,;**;;::,,,........,,:;;+++;;;:,,,...++............
........:;;;;;::::;;:,..,,::;;;;;::,,,................,:++............
...........,,,,:::,............,,,,::;;;:::,,,...,,:;;::,.............
.......................,;%+............,,,::;;++;;::,.................
.......................:%@*...........................................
........................:@*...........................................
........................,%;...........................................
......................................................................

...................................................,,::,,::,,.........
.................................................:;;;:,,,,,::;,.......
...............................................,;;,..........,;;......
..............................................,+:..............+:.....
..............................................+:...............:+.....
.............................................:+................,*.....
.............................................;,................,+.....
.............................................+,................;;.....
.............................................+,................*,.....
.............................................+,...............;+......
.............................................+:...............*,......
......,,::,..................................:+..............:*.......
.....*++;+*+..................................+:.............;:.......
.....**:;*,;+:................................,+:.......,:,..;:.......
.....?+;S%?,,*..................................:;:,,::;+;,..,+,......
....,+++*%%,.?,...................................,;+:,,......:+,.....
...,,*;+:+S,.?,.....................:;;;+;,........:;..........:+.....
.+;:;:,;+;+..*.....................,?*+**??,...,:+*%:...........;+....
.:+:++++?;...+,....................,??+*+;:*,:;;+++,.............?:...
..,+S:.,,....+,....................:**?+*?;??:,;;,...............,*...
....;;.......;;,,.................;;+*+*;.:S+:+:..................+:..
.....*:.......;;::,;;;;;;;;;:.,,,,++,+*;?;.:%+,...................;;..
.....,;;,..................,,.,::::+;.+*+...*,.........:..........:+..
.......:+;,.........................?,,%,...*,........,*..........:?..
........,;;:;;;:,...................+::*...,?.........:*..........,*..
.............,,:;;;:,,..............,*:+....+:........,+..........,*..
..................,,:;;;:,,,.........;%?....,;;,......,+..........,*..
......................,,::;;::;;+;;;;:;*:.....:++:,....+,.........,+..
...............;?:.;;.........,,,,,....,+,......,;+;:..+,..........+,.
............,+S@@S?@@%;.................:+.........,;;;;:..........+,.
............:#@@@@@@@@@?.................:+,..........:*+,.........*,.
.............,?@@?S@@#*:..................**:...........:+:........?:.
...............:+.;%;,....................+:+;...........,;:.......+:.
..........................................;,.;;,...........;:......+:.
..........................................;;..,+:...........;......+:.
..........................................;;....:+,................*:.
..........................................;;......:;:..............*..
..........................................+*.......,:+;,..........++..
..............,...........................;;..........:++:,,,,,,;+;...
.............:%%*,........................;:............,::;;;;:?,....
..............,+@*........................+,...................,*.....
.............,;SS;........................*,...................,*.....
.............+%%?*........................;,...................,;.....
......................................................................
......................................................................

............................,::;:,....................................
..........................,;;:,,:;;,..................................
.........................:*;:.....:?:,,...............................
........................,*+;?,..,:?*+:;;+:;;;;;;;++;;;;:,.............
.............,,,,:,::;++:,.:*;+%S*+*;...,,,,,,,......,,:*;............
........,:;;;+;;;;::::,.....+*?S#*?+....................:*............
......:++:,,................*%S??S?*,:;;;;;+;;::,,,,,...;+............
.....,?,..........,;+::;+*++++:..;+;**:,,..,,,:;?+++;,..*:............
......*,.....,,:;++:,..,,?,.........*,.........*+......++.............
......;+....:;%;,........:+,.......*;........,*;......;+..............
.......*:.....:*,.........:+;,,,,:+?........;+,......++...............
.......,*:.....:*:..........*+;;;:,*,.....,+;......,+;................
........,++,....,++,.......,*......:*:,,:+*:......:+,.................
..........;*,.....:+;:,.,,:*:.......,;+;;:.......;+,..................
...........,;:......,;;;;;:,...................,+;....................
.............;+,..............................,+:.....................
..............:++,...........................:*,......................
................:*;.........................,*,.......................
.................,++.......................,+,........................
...................;+......................+:.........................
....................;+,...................:+..........................
.....................:+,..................+,..........................
......................:+..................*,..........................
.......................+:................,?,..........................
.......................,+................,*...........................
........................+,...............,*...........................
........................+:................*,..........................
........................*,................+;..........................
.......................:+.................,+;,,.......................
....................,:;;,...................:;;+;:::,.................
...............,,:;;;,,.........................,,::;+;:..............
............,:;;:,,...................................,;+,............
...........;+:,.........................................,*,...........
..........+;.................................,::;;:......:*...........
.........:*.....:;;:::::,,................:;;;:,,,,......,*...........
.........;*.....,,....,,::;:,,........,:;;;:,............;*:::::::....
..,,,::;::?................,,:;:,,,:;;;:,...............,*::::,,,,....
..........;;...................,:;*+:,..............,::;+:.........+%,
...........;+,,,...................,,::;::::,,,,:;;;:;:*:........,?##,
............::,:::,,,,,,,...............,,:::::::,,.,,,;;.......,?%?#,
....................,,,,:,.......................,:::,,,.........,.,;.

4. Sit in easy pose and place both hands on your forehead with all eight fingers touching the forehead. The elbows are out to the sides up almost at the level of the forehead. Close your eyes, become calm, and sing along with the chanting from Wahe Guru Kaur's ''Aquarian Sadhana'' tape. 18 Minutes. Inhale, concentrate on the point between the eyebrows at the root of the nose, bringing all your energy there, and exhale. Repeat this two more times to complete the exercise. COMMENTS: After you have done this set, do not drink alcohol or coffee or in any way stimulate yourself. Rest and preserve the energy you have created. It will heal your body very much.

The inner Self of the self is waiting for you to realize that Self - Yogi Bhajan, June 17"1993 from Physical Wisdom

Page 64

Kundalini Yoga for the nervous system and glandular balance

..................................:;;;,...............................
................................,;:..,:...............................
...............................:;:::::;:..............................
..............................:;;,.,,;,;..............................
..,,..........................,+,:,,:,:;..............................
..;*,,,,.......................;,:,,:,;:.........................,,...
:;+*;::;:;;::::::::::,,........,;.;+,::..........,,,,::,,:::::::,+;...
:?+;::::;::::,,,,,,,;+::;;;:;;::;:;;:;:::::::::;+;:::,,,,,:::::::+*:;,
,,.......,,,,::;:::::;.......,,;:,,:,,:,,,,,,,..+:,::;;;:::::::::;;*+.
...................,:+..........,:::,..........,*;::,.................
.....................:;:,...................,,:+:.....................
......................,,;;,................:+:,,......................
.........................:+,..............;;..........................
..........................:;.............;;...........................
...........................+,...........:+............................
.....................;,....;:...........+,............................
.....................:,,...::..........;:.............................
...........................+;:::::::,,;+..............................
.........................,+:..,,,,,::::+,.............................
.........................+,............,;,............................
.................,,::;;:;+:,...........,;+:;:;:::,....................
...............,;;:,,,,,,,,:;:,......:+;:::::,,,:;:...................
...............+,....,:::::::;+:::::;+:,,,,,,,....+,..................
...............;;,.........,:;;::,,,............:;:...................
................,;;,,..........,::;::::::::::::;:,....................
..................,:;::::::::::::::::;;;;;;+:,,.......................
......................,,,:::,,,,,.....................................

1) Sit in Easy Pose with the arms extended straight out to the sides parallel to the ground. The palms are facing up (A). Begin to move only your Saturn finger (the middle finger) up and down rapidly (B). Using a powerful breath, inhale as you raise your finger and exhale as you lower it.

Continue rhythmically, coordinating this movement with the breath for 7 minutes.

This exercise stimulates the pituitary to create a balance between the parasympathetic and sympathetic nervous systems.

..........................:;::,.......................................
.........................;;,,:;+,.....................................
.........................*,:,::;:;:,..................................
.......................:::,,,.....,;;.................................
......................;;.........:;:*+................................
.....................,+..........;:..;:...............................
.....................:+....,+:.,:;..,;:...............................
.....................,+...,+;:.;:..;++................................
......................:;::::.:,....:,;................................
.......................;*,.........,:;,...............................
......................,++:::,,,...,*:.................................
....................,+;;::,;+;+++;+:..................................
...................,*:..........,:+;:,................................
...................*:..............,:++:,.............................
..................;;..................,;?;;;:::::,....................
.................,*....................;;.,,::,:;;;;:,,...............
.................+:..................;*:...........,:;++;::,..........
................:+.........,,,:::,,:;+;;;+*+;::,,.......,,:+;:,.......
................*:........,::::::*;;,....,:;+*++;;;::::;:::,,:;;;,....
...............,*................;:..........,,:;;;;::,,,,::;;:;+**+,.
...............,+................,+...............,,,:;;;;,,.,;;?**?:.
...............,*................,+.....................,::;;;:+;;,...
................?,...............:+......::,..........................
................*................+:.....,;*;..................,:......
.,,.............*...............,*......,+;:,,...........,,,:;;,......
.+*;:,.........,+.............,.;:....................;?;;:::,........
...,:;;;;,.....;+;;;;;;;;:;;;;++.......................,..............
.......,,,....,+:,,,,,,,,,,,...+;.....................................
.............,+,................:+.........,,,,::;;;;::,..............
............,+:..................*;::;:;;;;:::::,::::::+;.............
...........:+,...................,,,*;,,...,::::,.......;;............
..........,*,........,,,,,.........+:...,;+;::,,........:+............
..........+;......,:;;;;;;;;,.....:+.,;+;:.............:+,............
........,.+,.....:+;,......:;+:,..*;+;:............,:;;;..............
..........;;....:+,..........,:+,;+:,............,;+:,................
...........+;..,+,.............,;;:......,,:;;;:++:...................
............;+,;:...............;,:+;;;;;;:,,::;*,....................
.............,;+:...................,:,,,,,:;;::,.....................
...............,;;;:,..............:;;;;;;:,,.........................
.................,,:;;;;:,....,,,:+;,.................................
......................,:++;;;:::::,...................................
..........................,,..........................................

2) Remain in Easy Pose. Stretch the arms out in front, parallel to the ground (A). Place the left hand over the right interlacing the fingers with the palms facing down.

Begin to rapidly swing your arms from side to side, moving the head and neck in the same direction as the arms. Keep the elbows straight. Continue coordinating the ' movement with a powerful breath for 5 minutes.

This exercise prepares the body for the shock of accidents by making it very flexible. It also strengthens the chest muscle and stimulates the lymph nodes in that area. There have been reports that this exercise aids in preventing breast cancer.

......................................................................
..........................................:;;:........................
.........................................;+**?*:......................
........................................:?+:;;+%:.....................
.......................................,*:*+;+::*.....................
.......................................,*..:*+,;;.....................
........................................%,....:?,.....................
.......................................:?,...;*:+.....................
......................................,?:...:?,.*;....................
.....................................,?:...,%,...*,...................
....................................,?;....;*....*S...................
................,:::,...............?;.....?,....:+...................
..............:++;::;+:............*+.....++..........................
.............++,....,;?+:,.......,?+.....,%,..........................
............,?;+,;,..,.,;*:......*+......*+...........................
............:+:,....,:::,:+:....+*......:?,...........................
...........;*,.....*+:::::;+;..:?.......?:............................
..........:*,.....:*.......,?,.?:......++.............................
..........+:.....:+,........*;.?,.....:?,.............................
..........+,..,..;*....:::.,*;;+.....;?,..............................
..........*:,*+:.;;...:++:.;*,?,....*+,...............................
..........,:,+:..,,...:;:..::*:....:?.................................
...........:+,+;,........:.,:,.....?:.................................
............:;*:........,;,;,.....:?..................................
..............%:.,,.....:++?;....,?:..................................
.............,?...,::....,*:;+...*;...................................
.............?*,...,++;;;;:..+*.;?....................................
...........,**:++:....:+,.....+??,....................................
........,;+*:...:*+;;:,?.......:%:.........................:++;;;;:,..
.......;?;,.......,,::+?++;+;:;*+,,:;;++**+++;;+::,:::;:;+++:,,,,:;?:.
......:%,............,**;;::;:;++;+;:,,,,,,,,::;:+;;;::,,,.......:;?,.
......?*............:?:........................................,;;;?,.
......?+...........;?,.............................,,::;;;:,,..,++*?,.
......;?.........,*+,..........,,:::::::::;;;;+;++*+++;;;;;++;;,+;;,..
......,%:.......,?;,,,,:::;;;*+*??;;;;;;;;;::::,,,......:.............
.......+*.......,+**;;++;;::,,..,?.....................;@+............
.......,%,.......................%:....................,?:............
........%;.......................*;....................,?,............
........*+.......................+;....................,+.............
........:?.......................++...................................
........:?.......................+;........,;:,.......................
........:?.......................?;........:+**.......................
........:?.......................%,........::*?.......................
........:?......................+*.........;;+;,:.....................
........:?.....................;%,....................................
........,%,...................,%,.....................................
.........?,.................,,?;......................................
.........%:,,,,::::;;:;++*++++%+:,....................................
.........%*;++++++;++;:,,,.....:+**,..................................
........,%,.......................;?;......,,,::;;++;;;;;++;;;;,......
.......,%;.........................,**:,:++*++;;;::,,,,,,,::::+?;.....
......,?+............................:S+:,,.......,:;;;,.......,*;....
......*+.............................?;.......,;+++;::,.........,?....
.....:*.............................:%.....,;+;:,...............*+....
.....?:.............................**..,;++:,................:*+.....
....,%...........,,::::,,,..........%:,++;,...............,:+++,......
....;*........,;+*;;;;;;;+++;,.....:S++:................:+*+:,........
....*+.......+?;,..........,;*+:,;++;,..............,:;++:............
....%;.....,?+................,;?*:...........,,:;++%+:,..............
....*:....,?:....................:+*;::::;;;++++;;;+?,................
....,?,...*;.......................,:;+*?*:,,,:+++;,..................
.....:*:,.*:.............................,;+++;,......................
.......;*;*:...........................,+*;,..........................
........,:+++:,......................,+*;,............................
...........,:;++;:,..............,:;+*;...............................
...............,:;++;:,,.....,:++++;,.................................
...................,:;+++++*++;:,.....................................
.........................,,,..........................................

3) Sitting in Easy Pose, extend the arms straight out in front, parallel to the ground (A). Make fists of the hands with the thumbs tucked inside touching the fleshy mound below the little finger. Keeping the arms and hands straight, bring the left arm up as the right arm goes down.

Continue alternately moving the arms up and down forcefully, coordinating the movement with forceful breathing for 8 minutes.

This exercise works to balance the parathyroid gland and stimulates weight loss.

......................................................................
.....................:;:::............................................
..................:+++;;+?++,.........................................
..................+;*;+*+:;*?:........................................
..................:%:.,;:,;*S;........................................
..................?*;....,*,*,........................................
..................;?*...,+,.+;........................................
...................?:..,?,..:*........................................
..................;*...+*:...*,.......................................
.................,?,...*:;...:*.......................................
.................*;...,*.+,...*:......................................
................:*....,*.;;...:*......................................
................?:....,?.;+....*:.....................................
...............,?.....,?.,*....:*.....................................
...............;*.....,?..*,....*:....................................
...............+;......*;;?:....:*....................................
...............?:.....,?,,,;+;..,?....................................
...............?,.....:+,.,.,?:..?,...................................
..............,?......*+:::..:+;:*,...................................
..............,?.....++:.......,;?,...................................
..............;+....,?,...,:;,,..:*...................................
.............,?,....:+...,*:;;+;++%,..................................
.............;*.....+:...;+....,,:;;..................................
............,%,.....?,..:?,.......,:..................................
............*;.....,?;,;+,........::..................................
...........;*......*:.,,....;**:,+;,..................................
..........,%,.....,?*;......,,,..;+...................................
..........?%......:;,:........,..*,...................................
.........:?+:....:*+..........+++;....................................
.........?:,*...:+,:?:......,++*:.....................................
........:?..+;.++,..:++:......;+..;,..................................
........++..:*+:......:+*;,.:;+...:;,.................................
........*;...;;,,.......,;*+%**...+;;.................................
........?:.....,::,........,,:,...,?::.........,?:....................
........+;.......,;:...............;*,;.......;+%:....................
........;+.........+:...............?::;.....:?+%;,...................
........:*..........;:..............?%:+,......;+.:...................
........,?,..........::.............,#?::......::.,...................
.........*:...........:;,............,:,;,............................
.........*:............,:;..............::............................
.........*:..............,::............,;.......,,...................
.........*:...............,:,:...........;:..:;+;;;;++,...............
.........*:.................,;,,.....+,..;*,,,,.....,:*,.:,...........
.........*:...................,;;,...;,...**+.........?:.:+*;,........
.........+:.....................,:,.::.....+*,........+,...,;*;,......
.........*,....,,,............,;,.;:,+..,,,:?;;......,*,......;*:.....
........,*..,;+;;+++,.......,;*+,..+*+,+**+++;;......*:........,%S*...
........;+.:+:.....:*;....,,**:.,+,;?**:+;;;+,......+;..........:*+...
........+;:*,........;+:++;;;:;++,...;;+;;,:,......;*.................
........*,?,..........:?,......+,.....;+..........:?,.................
.......+;*;............:*:....:*.....;+..........;*,..................
......*+,*..............,*;...;;....:*.........,*+....................
.....*+.+;................*:..:;....*:........,+;.....................
....;?..?,...,,...........;*..,*...,?........+*,......................
....?:.,?....+;............?...*:..+;......,*;........................
...:?..:+....+;............*:..,*,,?,.....;+,.........................
...;+..+;....:+............+;...:;*:....,*;...........................
...;;..;+.....+*,..........,*,...*;....,*:............................
...:+..,?,.....;*;,.........,*;,:+,,,:;;;,,,..........................
....*+..:*,.....,;++;:,......,;;*;;,::,,,,,,;;........................
.....;*:.:*:.......,:;+*:,.......,........,:+*+:......................
......,;+;;**:,,,,,,::;;;++:::,............;+;?:......................
.........,,,;;;;;;;;:,....,::;;;;;;::;;:;:**%*+,......................
.................................,,,,,,::::,:.........................
......................................................................

4) Butterfly Pose. Sit with the soles of the feet pressed together. Draw the feet into the groin, keeping the knees as close to the floor as possible. Interlace the fingers into Venus Lock and place the hands in the lap (A). Inhale and raise the arms up over the head while simultaneously drawing the knees up towards the center of the body (B). Exhale and lower the knees and arms down to the original position (A). Continue rhythmically, coordinating the movement with powerful breathing for 8 minutes.

This exercise balances the Prana and Apana, sets the navel point, and brings the breast line into total balance. This exercise also prepares end maintains a woman's pelvic area during her childbearing years.

Comments: from Yoga for Youth and Joy, By Yogi Bhajan

Page 65

......................................................................
......................................................................
......................................................................
.....,::;;;,,...,::;;;;;;;:::;;;:;;:::,,..............................
....:++,++::*;+;;:,........,,,,,,,:,,::::+;;;:::,...............,:+;..
..:;*:,;:..:;+:.........................:+::;+*S+*;:::::,,,,,::;;;?%,.
.,+,.;*::*+++:....++:,,,................::....,;;::;;+++++*?*+;;:,,+,.
..,;;,:+:;:,*,.....,,,:+;:::,,,,,.......+,,,,,,,,.......,,,+S;:::;;:..
....,:;,,...,:;;;::::::*;;;;;;;;+++;+::;+;;;:::::;;;;;;;;::::::;:,....
.................,,,,,,,,,,::::,::+++:,,..............................
......................................................................
......................................................................
.........................................................,*:..........
.........................................................,+:..........
......................................................................

Kundalini Yoga for physical and mental vitality (From Kundalini Yoga Manual)

................................................................,.....
.........................................................,::::;;+*....
..........................................,,,,,,:::::,:?;;;..,;?;,....
.....................................,,:+:*+::::,,,,..:+*+:,;:;;,.....
.................................,::;+,;*,,.......,,:;++;+?++::.......
..................,,,..,,,,:::;+*;:,:,...,:;++;;;;;;:,.,:,:,,,........
..............,::;:;;;;:;:::,,:*;..:*::::;+;;+*;,....,::,.............
....,:::;:,.,;::,.:::,.........:,..,++,...;...,:,:::::,...............
..,++,+;,,:;+:+;....................:+,...;,::::,,,...................
.,+,:::,..:;,;:..........................,+:,.........................
:;,.,::::+::;::+*;::::,,,,,,,,,....,,,,,::,...........................
,;:,::++;+:+:,.,,;,,,,,:::;+;;++;++++?%+,.............................
..,:::;+:..,::;,,+,,:::::::::::::;;::;++................,.............
....,:,.......,::;::,,,,,,,,,,,,,,,,,,,.,...............+:+;..........
........::::;:::::::;:;;:::::::::;;:::::::::::::,.......:,,,..........
......................................................................
......................................................................
..............................................;,......................
.............................................:;;......................
.............................................:;:;,....................
............................................,+??+:....................
...........................................:;,,*......................
........................................,::::.;:+:,...................
......................................,:;;.;+;:,::,...................
.....................................,+,..,*:,...,,...................
....................................:;;:..;*..........................
...................................::..+,.;:..........................
...............................,,:+*:..,;.;:..........................
...................,,::::::::;;::;?S+,..,::+,.........................
...........,.....::::,,,,,,,......+%,;...;,;;:;:::,,,.................
.......:;;+;+;:::++,..............,,.,...:,...,,,::;::;::,............
.....,;;,;:...;:::,..................:,..,;....:+,.....,,:;+;+::::,,..
....,;,.,::,::::,.,;;:,,.............:+:..,+::,,;+,::,,:::*;++::,:+*+,
...,+:.,;*;;+;::..,::;::::::::::::::;::;;++*,....,,,,,,:,,,:::;;;:??*,
....,::::;++;,.,::,.,;...,,,,,,,,::+*;::*%*?,..............+;...,:;:..
.......,::,,.....,:;:+;:::::::::::::+:::;::................,;,........
.......::::::;;::::::::::::::::::,:::::::::::::,............,,..:,,...
................................................................+:*;..
................................................................,,,,..

1. Lie on your back and lift your legs to 12 inches (30cm). Begin crisscrossing your legs left over right, then right over left (la-1b).

Spread the legs wide. After 5 minutes, inhale and apply Mula Bandha. Rest for 2-1/2 minutes. Then repeat the cycle. Keep the legs straight throughout.

......................................................................
...............................................................,:+;...
.............................................................,::,++...
...........................................................,;:,.:;,...
.........................................................,,*+;:+:.....
......................................................,:::.+?+;,......
...................,:;:::::;::::::,,,,::++;,.......,:::,..,;,.........
..................,;,........,,:?+S+::::;*+,,,:;,;*:,...,::,..........
..................,;:...:::::::+?+?+:;:,,,,::::;:,,.,,:::,............
....................:;:,.,,,,,,,::;++:,:::,.....,,::::,,..............
.................,,::;;+***;;;::::::;;;;::,,..,:::,...................
......,,,,,....:+;:,..,:+;;+:,;;;::,,....,,:;;:,......................
....,:;+;;;:;:;*+,......,,.,+,.,,::,,::.....;;........................
...,+;:+,...+:;,............,::...,:,.....:::.........................
..:+:::;:,,:+;,.,++:,,.............,,..,::,...........................
.:+:+;;:,:*;;:...,,;;:::::,,,,,,..,,,:::,.............................
..,:::::::,..:::,,,;...,,,,:;++;;;;:::,...............................
.....,,,,......,::;;::::::::::,::;;;;:;??+,....::.....................
................,,:,,::,:::::;;;;:;++;;++;,....;;.....................
................,,,,,,,,,,,,,,,,,.....................................

2. Now lift both legs 2 feet off the ground. Begin a bicycling motion, keeping the legs parallel to the ground (2). Rest for 2- 1/2 minutes, then repeat the cycle.

......................................................................
......................................................................
.........................,,...........................................
....................,,:;??*:::::,,,...................................
.................,+++;+*?%?+S#S;:;++..................................
................,?::++;;+*%%?+;:+..;*,................................
................*;.?%:,,;*+;;;:;++..++................................
...............;*.;%.............+,.,*,...............................
..............,?,.+*.............;+..:+...............................
..............*:..++.............:*...?,..............................
.............?%:::?S,............:*...+;..............................
.............?*+++%;.............:%...,*..............................
.............?,...+,.............,S,...*,.............................
............,?....+;....,:;;;:,,..?....+:.............................
............;*....+;.,+++;:::;+++:*,...;+.............................
............;+....*:+*:...,,,...:*%;...++.............................
............,?...,?.*:,?S####?,...??,.,*+.............................
............:*....*;*.+S*;:,,+;,..+?:...*,............................
............;+....;*%+:.,:++++**+;?%,...:*............................
............+;....,**;.;+:,,,,,;++?S....,?............................
............;;....,*:?*;........,*S%.....*:...........................
............;;....,*.?*,;;:,.,;+:+#%.....+;...........................
............;;.....?.:%;;?*,:%?+;S+?.....;+...........................
............+;....:?+::*..,,?:,,**+*,....;+...........................
............:*...:*.;?%S;.:++;.;#?.,+;...+;...........................
............,*..;+..?*+*?;:*%++%+S...+;,;S;...........................
.............**+*..,?,.,?*++*+*+,%:...;+:*,...........................
.............:%:...,,...:+,,,.*,.::.....:*............................
..............?:.........:+,.+;........,?,............................
..............:*..........:*++.........,?.............................
..............:*...........:*,..........?,............................
..............,*.......................,?.............................
...............+:......................,?.............................
...............:*......................,*.............................
...............,*,.....................+;.............................
................%*;,..................+S,.............................
................*,:,..................:?..............................
................+:....................,*..............................
................+;....................,*..............................
................:+....................,?..............................
................*;.....................*;.............................
...............++......................,++............................
..............++.........................*;...........................
.............;+..........................,?...........................
............,?,,..........................?,..........................
..........,;++:+;;:::,:,:::,,.........,,;+**:.........................
.........:*:,....,,:;::;+**++,.......;%S%;.,*+;.......................
.......;*+,..............,,::::::::::**+;+;++,;*:.....................
......,%?++++;;;:,......,::::,,,,,,,,,,,,,:;;;;+??;,..................
.....:+:...,,,::+++;;;:::,,,,::::;+;+*+*??**?*++:::;+,................
....+;,.........,,:;;+;;*?++;++*;??,,:?*;,...,*?%+..:++:..............
..,+:......,:;++;;;;:+++*?*+++%;+?*:...:+S?+*?*+;,....,++.............
.:+,....,?%S?;,..............:*,,++*,,:;*?;+++*S%*:,....;*,...........
,*,.....::+;.................,%?S%S**+;;,......,:*+;.....:*...........
:*........................,,:*@*+:;,.....................,*...,;:.....
.;*,...............,:;+?+*+;;;:.........................,*:...,;%,;*+.
..:*+:,....,,,::;+++;:+%*+;;++;;;;::::,,,..............:*:....,;?:%?%.
....:;+++;+++;;:,,..........,,,,,::;:;;;+;;;:;:;;;::;+**,.....,,..,,,.
........,,...............................,,::::;;::::::...............
......................................................................
......................................................................

3. Seated in easy pose, lift the arms straight above the head (3a). The fingers are interlocked over the back of the hands, with the palms facing the sky (3b). Do Breath of Fire for 5 minutes.

......................................................................
................................,:;;+:................................
..............................:++;:;+,................................
...........................,;+:.,+*;;+;;:,,,,,........................
.....................,,:;;:;:,:*;;;*;,,:;;;;;;;;:::,..................
.................,:;+;;:,,,,;*?+;;;;:**?;:::;:::::::;;:,..............
..............,:;;:,..,::;::;::,,,::;?*;;++;;;++++;:.,,;;:,...........
............:;;,,....::,,..::;:,,:*+?++;::;:;;+;:::;;;:.,:+,..........
...........;;,:;;,......,,:,:+;++;;++:....;;:;:.........,::;,.........
..........,+;;:,........;+**+;+,+*;:..,::;+%*:...........,;;+,........
..........;;,.............,:;*;;++;,;++;,,,:............,.,,:;........
.........:;...........,,...:;..,*+*S%;;+::+S;::,,,,:::;+:....;:.......
........,+.....,;:::::+**?+?S???+;:;:;+*++**+**;;;;;*:,.......*,......
........+:.......:*;:::*++;;;:,.....................,;........::......
.......:;........;:.....,,,..........................:.........:,.....
......,+.........;:..................................:,........:;.....
......::.........;:..................................:,.........;:....
......;,.........+,..................................;,.........,+....
......;,........,+...................................;,..........;,...
......;.........,+...................................:,..........,;...
.....:+.........,?;....................,,,,,::,......:,...........;...
...,+?:.......,,.%*;........,,::::::::;:::::;;;;;,...;,...........;,..
...,+:;:,......,:+:;..,::;;;;:::::;;;;::;::;;;;:+*:..;:...........::..
....,?+;;;;:;;;;;:+,,**+;::;;;;::,,,,,,,,........,+,.:,...........,:..
.....+,;+;;;;;;;;;+:::,....,,.....................;:.:............,+..
.....+...,,::,,,..+:,.............................,;.+............,+..
.....+............+*,,:,::::,,,,::,................+,+............,;..
.....;,...........,;,::,,::;+;;:::,................,,,.............,..
......................................................................
...............................................................,,,,...
...............................................................:?:*;..
...............................................................:*:*;,.
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
............................,,........................................
...............,:,.....,:;;;;;++;:...,;+;.............................
..............;*;++:,,++;,,....,,*+;++:,++............................
.............,*,..,;*S;..........,S+,....*:...........................
.............,*...:..?:.,++*++?*:.;+.,+,.+*...........................
.............,*...+?,;;,+****%%S%+;?+*:..;*...........................
..............*,...;S?%%*+;;;;:,..*?%:...;+...........................
..............?:....+%%.:;+**???*;?%:....*;...........................
..............+;....:??%+:,...,,:*S%.....?;...........................
..............++....,S:+*:,...,:;++S;....*;...........................
..............:*....++++S;S?,:?S;S#:+*,..?,...........................
..............,%,..++.,?@*,:;%:,*S@;.;*,;?............................
...............+%+?;..,,+#+:*?+?*;#?..:*S:............................
...............,?;,......;?***%S,.S+....*,............................
................:+........,+++*,.,#:...:*.............................
.................?:.........,;,..,*....;*.............................
.................*:....................;+.............................
.................++....................+;.............................
..................%:...................++.............................
..................??+,.................*:.............................
..................?,;+:..............,+*..............................
..................+:...............,;++?..............................
..................*:................,.:?..............................
..................?:..................,*..............................
..................*:..................,?..............................
.................,*....................*,.............................
.................++....................:*.............................
................:*,.....................?:............................
...............;+.......................*;............................
..............,?:,......................++............................
............,;?+;;;;;;:,,................?:,..........................
...........,*:,:::;;;+**+**+++*****+;::;+++?:.........................
..........;*:.........,,::;::::,,,,::::,,..,+*:.......................
........:+%+;;;++;:,,....................,,,,;??+,....................
......:*;,.......,:;+;;;:::::,,::::;;;+++;;?S@%;**:...................
.....;*,......,::;;++++*+***??%SS#+?+,,.:+;*%SS;.,;+:.................
....++...,:;*%*;:,,,,,,,:::,,,,,;;*,..,:?*+;,,.....,++,...............
...,*....:+S%:.................:%*??++*%++;::::;:....:%:..............
...,?,......................,:;?S?+:,....,,:;?#@*+;...:?,.............
....:*,...............,,::++++:.,,............,++.,....:*.....:,......
.....;++;:,,,,,::;;;*??%%*?,..........................,*;...,*S,;?*...
.......,:;;+++;;;::,::;+++:;++++;;:::,,,...........,,;*:....,*%:*?%,..
..............................,,:::;++++++++;++++++++;................
..........................................,,,,,,,,,.,.................
......................................................................

......................................................................
..............................,,,,,.............,.....................
.........................:;;+;+;;;++;::...............................
........................;;,.,.:;+++::++*:.............................
.......................+*,...,?S@@#@%,..;*............................
.......................?;++;,.:?#%++*,.:+%+...........................
.............,,.......,*..,:+;:;++,,,:++:;*...........................
...........:++**+:,...+;....,:::.:;;;:,..+;.....,;+;,.................
..........;?,...:;++:,*,.................*,..,;++::;*,................
..........*,.......,;+%+,...............:+,:++:,...,:*................
.........,?...........,;++;,...........,%++;,......;;*,...............
.........,?...,,.........,;*+,.......,;++,..........,*................
..........*,..,*:,..........:++:...,;+;,.........,:.:+................
..........+:...,;++*;;:,......,;+;;+;,.........,:+:.*:................
..........:*......,+?;+++;:,....+S;......,,:;;++;,.;*.................
...........?,.......*:...:?++:,+%*....,;++**:,,...,?,.................
...........+:.....:;?%;,::*.:*?+??:,;?*;*?*;:,....;+..................
...........:*..:;++:,,S%%S?++;,.,?SS##:.;*;,:+++:,*,..................
............**++:,...;S?+%+:...,+*?+:,.:*??*:..,;*:...................
............,*......;*+++:....,*::*??:+;++%#S:..+;....................
.............+;....:*S*+?*:,.:%+++,.,***+;*%%:.:*.....................
.............,*....;++;??:*:+%:,,.....;+???@S?,*,.....................
..............;+.....;**%%+%+*.........,+??%;:*,......................
...............+;...;S?;;;???*..............:*,.......................
...............,*....,..%%++S,..............*:..,,::,.................
................*:......:;..,..............+?;+++;++++,...............
................,*.......................;?%+:,::;;;:*+...............
.....:;+++;;;,,..?,....................:??;?+++;;:::;*%...............
...:*;:,,,,;S**+;?,.................,:*?:.?+,.........?,..............
...*;......?S%+::?,................;+;,.:+?+.........,?,..............
...:*.....,;%?,,:*...................,;+;,:*:*?*+;,..+;...............
....+;,;++++?**+%;..................,;:....;*+*?%*:.:*................
.....?%:,......:*...........................+;..,...+:................
.....:?........;,............................++,....++................
......;+......................................:+,...*;................
.......*:...........................................?,................
.......,*,.........................................:*.................
........:+.........................................*:.................
.........++.......................................;+..................
..........++.....................................:*,..................
...........;*...................................:*,...........,*,*:,..
............++,................................:*,............*@;%*?,.
.............;*,..............................+*,.............,;:+;;..
..............:*+,.........................,;*+.......................
................:*+;,................,,:;+**+:........................
..................,;**+;;+++++;;;++++++;:,,...........................
.....................,,:;;;;;;:::,,,..................................

4. Still in easy pose, clasp opposite shoulders with the thumbs forward (4a). The arms are crossed behind the head (4b). Do Breath of Fire for 5 minutes. Then inhale. Exhale. Inhale, hold and circulate the energy. Exhale and apply Mula Bandha. Repeat the Mula Bandha, inhale, and exhale. Apply Mula Bandha three times.

Page 66

................................................................,.....
.........................................................,::::;;+*....
..........................................,,,,,,:::::,:?;;;..,;?;,....
.....................................,,:+:*+::::,,,,..:+*+:,;:;;,.....
.................................,::;+,;*,,.......,,:;++;+?++::.......
..................,,,..,,,,:::;+*;:,:,...,:;++;;;;;;:,.,:,:,,,........
..............,::;:;;;;:;:::,,:*;..:*::::;+;;+*;,....,::,.............
....,:::;:,.,;::,.:::,.........:,..,++,...;...,:,:::::,...............
..,++,+;,,:;+:+;....................:+,...;,::::,,,...................
.,+,:::,..:;,;:..........................,+:,.........................
:;,.,::::+::;::+*;::::,,,,,,,,,....,,,,,::,...........................
,;:,::++;+:+:,.,,;,,,,,:::;+;;++;++++?%+,.............................
..,:::;+:..,::;,,+,,:::::::::::::;;::;++................,.............
....,:,.......,::;::,,,,,,,,,,,,,,,,,,,.,...............+:+;..........
........::::;:::::::;:;;:::::::::;;:::::::::::::,.......:,,,..........
......................................................................
......................................................................
..............................................;,......................
.............................................:;;......................
.............................................:;:;,....................
............................................,+??+:....................
...........................................:;,,*......................
........................................,::::.;:+:,...................
......................................,:;;.;+;:,::,...................
.....................................,+,..,*:,...,,...................
....................................:;;:..;*..........................
...................................::..+,.;:..........................
...............................,,:+*:..,;.;:..........................
...................,,::::::::;;::;?S+,..,::+,.........................
...........,.....::::,,,,,,,......+%,;...;,;;:;:::,,,.................
.......:;;+;+;:::++,..............,,.,...:,...,,,::;::;::,............
.....,;;,;:...;:::,..................:,..,;....:+,.....,,:;+;+::::,,..
....,;,.,::,::::,.,;;:,,.............:+:..,+::,,;+,::,,:::*;++::,:+*+,
...,+:.,;*;;+;::..,::;::::::::::::::;::;;++*,....,,,,,,:,,,:::;;;:??*,
....,::::;++;,.,::,.,;...,,,,,,,,::+*;::*%*?,..............+;...,:;:..
.......,::,,.....,:;:+;:::::::::::::+:::;::................,;,........
.......::::::;;::::::::::::::::::,:::::::::::::,............,,..:,,...
................................................................+:*;..
................................................................,,,,..

......................................................................
...............................................................,:+;...
.............................................................,::,++...
...........................................................,;:,.:;,...
.........................................................,,*+;:+:.....
......................................................,:::.+?+;,......
...................,:;:::::;::::::,,,,::++;,.......,:::,..,;,.........
..................,;,........,,:?+S+::::;*+,,,:;,;*:,...,::,..........
..................,;:...:::::::+?+?+:;:,,,,::::;:,,.,,:::,............
....................:;:,.,,,,,,,::;++:,:::,.....,,::::,,..............
.................,,::;;+***;;;::::::;;;;::,,..,:::,...................
......,,,,,....:+;:,..,:+;;+:,;;;::,,....,,:;;:,......................
....,:;+;;;:;:;*+,......,,.,+,.,,::,,::.....;;........................
...,+;:+,...+:;,............,::...,:,.....:::.........................
..:+:::;:,,:+;,.,++:,,.............,,..,::,...........................
.:+:+;;:,:*;;:...,,;;:::::,,,,,,..,,,:::,.............................
..,:::::::,..:::,,,;...,,,,:;++;;;;:::,...............................
.....,,,,......,::;;::::::::::,::;;;;:;??+,....::.....................
................,,:,,::,:::::;;;;:;++;;++;,....;;.....................
................,,,,,,,,,,,,,,,,,.....................................

......................................................................
......................................................................
.........................,,...........................................
....................,,:;??*:::::,,,...................................
.................,+++;+*?%?+S#S;:;++..................................
................,?::++;;+*%%?+;:+..;*,................................
................*;.?%:,,;*+;;;:;++..++................................
...............;*.;%.............+,.,*,...............................
..............,?,.+*.............;+..:+...............................
..............*:..++.............:*...?,..............................
.............?%:::?S,............:*...+;..............................
.............?*+++%;.............:%...,*..............................
.............?,...+,.............,S,...*,.............................
............,?....+;....,:;;;:,,..?....+:.............................
............;*....+;.,+++;:::;+++:*,...;+.............................
............;+....*:+*:...,,,...:*%;...++.............................
............,?...,?.*:,?S####?,...??,.,*+.............................
............:*....*;*.+S*;:,,+;,..+?:...*,............................
............;+....;*%+:.,:++++**+;?%,...:*............................
............+;....,**;.;+:,,,,,;++?S....,?............................
............;;....,*:?*;........,*S%.....*:...........................
............;;....,*.?*,;;:,.,;+:+#%.....+;...........................
............;;.....?.:%;;?*,:%?+;S+?.....;+...........................
............+;....:?+::*..,,?:,,**+*,....;+...........................
............:*...:*.;?%S;.:++;.;#?.,+;...+;...........................
............,*..;+..?*+*?;:*%++%+S...+;,;S;...........................
.............**+*..,?,.,?*++*+*+,%:...;+:*,...........................
.............:%:...,,...:+,,,.*,.::.....:*............................
..............?:.........:+,.+;........,?,............................
..............:*..........:*++.........,?.............................
..............:*...........:*,..........?,............................
..............,*.......................,?.............................
...............+:......................,?.............................
...............:*......................,*.............................
...............,*,.....................+;.............................
................%*;,..................+S,.............................
................*,:,..................:?..............................
................+:....................,*..............................
................+;....................,*..............................
................:+....................,?..............................
................*;.....................*;.............................
...............++......................,++............................
..............++.........................*;...........................
.............;+..........................,?...........................
............,?,,..........................?,..........................
..........,;++:+;;:::,:,:::,,.........,,;+**:.........................
.........:*:,....,,:;::;+**++,.......;%S%;.,*+;.......................
.......;*+,..............,,::::::::::**+;+;++,;*:.....................
......,%?++++;;;:,......,::::,,,,,,,,,,,,,:;;;;+??;,..................
.....:+:...,,,::+++;;;:::,,,,::::;+;+*+*??**?*++:::;+,................
....+;,.........,,:;;+;;*?++;++*;??,,:?*;,...,*?%+..:++:..............
..,+:......,:;++;;;;:+++*?*+++%;+?*:...:+S?+*?*+;,....,++.............
.:+,....,?%S?;,..............:*,,++*,,:;*?;+++*S%*:,....;*,...........
,*,.....::+;.................,%?S%S**+;;,......,:*+;.....:*...........
:*........................,,:*@*+:;,.....................,*...,;:.....
.;*,...............,:;+?+*+;;;:.........................,*:...,;%,;*+.
..:*+:,....,,,::;+++;:+%*+;;++;;;;::::,,,..............:*:....,;?:%?%.
....:;+++;+++;;:,,..........,,,,,::;:;;;+;;;:;:;;;::;+**,.....,,..,,,.
........,,...............................,,::::;;::::::...............
......................................................................
......................................................................

......................................................................
................................,:;;+:................................
..............................:++;:;+,................................
...........................,;+:.,+*;;+;;:,,,,,........................
.....................,,:;;:;:,:*;;;*;,,:;;;;;;;;:::,..................
.................,:;+;;:,,,,;*?+;;;;:**?;:::;:::::::;;:,..............
..............,:;;:,..,::;::;::,,,::;?*;;++;;;++++;:.,,;;:,...........
............:;;,,....::,,..::;:,,:*+?++;::;:;;+;:::;;;:.,:+,..........
...........;;,:;;,......,,:,:+;++;;++:....;;:;:.........,::;,.........
..........,+;;:,........;+**+;+,+*;:..,::;+%*:...........,;;+,........
..........;;,.............,:;*;;++;,;++;,,,:............,.,,:;........
.........:;...........,,...:;..,*+*S%;;+::+S;::,,,,:::;+:....;:.......
........,+.....,;:::::+**?+?S???+;:;:;+*++**+**;;;;;*:,.......*,......
........+:.......:*;:::*++;;;:,.....................,;........::......
.......:;........;:.....,,,..........................:.........:,.....
......,+.........;:..................................:,........:;.....
......::.........;:..................................:,.........;:....
......;,.........+,..................................;,.........,+....
......;,........,+...................................;,..........;,...
......;.........,+...................................:,..........,;...
.....:+.........,?;....................,,,,,::,......:,...........;...
...,+?:.......,,.%*;........,,::::::::;:::::;;;;;,...;,...........;,..
...,+:;:,......,:+:;..,::;;;;:::::;;;;::;::;;;;:+*:..;:...........::..
....,?+;;;;:;;;;;:+,,**+;::;;;;::,,,,,,,,........,+,.:,...........,:..
.....+,;+;;;;;;;;;+:::,....,,.....................;:.:............,+..
.....+...,,::,,,..+:,.............................,;.+............,+..
.....+............+*,,:,::::,,,,::,................+,+............,;..
.....;,...........,;,::,,::;+;;:::,................,,,.............,..
......................................................................
...............................................................,,,,...
...............................................................:?:*;..
...............................................................:*:*;,.
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
............................,,........................................
...............,:,.....,:;;;;;++;:...,;+;.............................
..............;*;++:,,++;,,....,,*+;++:,++............................
.............,*,..,;*S;..........,S+,....*:...........................
.............,*...:..?:.,++*++?*:.;+.,+,.+*...........................
.............,*...+?,;;,+****%%S%+;?+*:..;*...........................
..............*,...;S?%%*+;;;;:,..*?%:...;+...........................
..............?:....+%%.:;+**???*;?%:....*;...........................
..............+;....:??%+:,...,,:*S%.....?;...........................
..............++....,S:+*:,...,:;++S;....*;...........................
..............:*....++++S;S?,:?S;S#:+*,..?,...........................
..............,%,..++.,?@*,:;%:,*S@;.;*,;?............................
...............+%+?;..,,+#+:*?+?*;#?..:*S:............................
...............,?;,......;?***%S,.S+....*,............................
................:+........,+++*,.,#:...:*.............................
.................?:.........,;,..,*....;*.............................
.................*:....................;+.............................
.................++....................+;.............................
..................%:...................++.............................
..................??+,.................*:.............................
..................?,;+:..............,+*..............................
..................+:...............,;++?..............................
..................*:................,.:?..............................
..................?:..................,*..............................
..................*:..................,?..............................
.................,*....................*,.............................
.................++....................:*.............................
................:*,.....................?:............................
...............;+.......................*;............................
..............,?:,......................++............................
............,;?+;;;;;;:,,................?:,..........................
...........,*:,:::;;;+**+**+++*****+;::;+++?:.........................
..........;*:.........,,::;::::,,,,::::,,..,+*:.......................
........:+%+;;;++;:,,....................,,,,;??+,....................
......:*;,.......,:;+;;;:::::,,::::;;;+++;;?S@%;**:...................
.....;*,......,::;;++++*+***??%SS#+?+,,.:+;*%SS;.,;+:.................
....++...,:;*%*;:,,,,,,,:::,,,,,;;*,..,:?*+;,,.....,++,...............
...,*....:+S%:.................:%*??++*%++;::::;:....:%:..............
...,?,......................,:;?S?+:,....,,:;?#@*+;...:?,.............
....:*,...............,,::++++:.,,............,++.,....:*.....:,......
.....;++;:,,,,,::;;;*??%%*?,..........................,*;...,*S,;?*...
.......,:;;+++;;;::,::;+++:;++++;;:::,,,...........,,;*:....,*%:*?%,..
..............................,,:::;++++++++;++++++++;................
..........................................,,,,,,,,,.,.................
......................................................................

......................................................................
..............................,,,,,.............,.....................
.........................:;;+;+;;;++;::...............................
........................;;,.,.:;+++::++*:.............................
.......................+*,...,?S@@#@%,..;*............................
.......................?;++;,.:?#%++*,.:+%+...........................
.............,,.......,*..,:+;:;++,,,:++:;*...........................
...........:++**+:,...+;....,:::.:;;;:,..+;.....,;+;,.................
..........;?,...:;++:,*,.................*,..,;++::;*,................
..........*,.......,;+%+,...............:+,:++:,...,:*................
.........,?...........,;++;,...........,%++;,......;;*,...............
.........,?...,,.........,;*+,.......,;++,..........,*................
..........*,..,*:,..........:++:...,;+;,.........,:.:+................
..........+:...,;++*;;:,......,;+;;+;,.........,:+:.*:................
..........:*......,+?;+++;:,....+S;......,,:;;++;,.;*.................
...........?,.......*:...:?++:,+%*....,;++**:,,...,?,.................
...........+:.....:;?%;,::*.:*?+??:,;?*;*?*;:,....;+..................
...........:*..:;++:,,S%%S?++;,.,?SS##:.;*;,:+++:,*,..................
............**++:,...;S?+%+:...,+*?+:,.:*??*:..,;*:...................
............,*......;*+++:....,*::*??:+;++%#S:..+;....................
.............+;....:*S*+?*:,.:%+++,.,***+;*%%:.:*.....................
.............,*....;++;??:*:+%:,,.....;+???@S?,*,.....................
..............;+.....;**%%+%+*.........,+??%;:*,......................
...............+;...;S?;;;???*..............:*,.......................
...............,*....,..%%++S,..............*:..,,::,.................
................*:......:;..,..............+?;+++;++++,...............
................,*.......................;?%+:,::;;;:*+...............
.....:;+++;;;,,..?,....................:??;?+++;;:::;*%...............
...:*;:,,,,;S**+;?,.................,:*?:.?+,.........?,..............
...*;......?S%+::?,................;+;,.:+?+.........,?,..............
...:*.....,;%?,,:*...................,;+;,:*:*?*+;,..+;...............
....+;,;++++?**+%;..................,;:....;*+*?%*:.:*................
.....?%:,......:*...........................+;..,...+:................
.....:?........;,............................++,....++................
......;+......................................:+,...*;................
.......*:...........................................?,................
.......,*,.........................................:*.................
........:+.........................................*:.................
.........++.......................................;+..................
..........++.....................................:*,..................
...........;*...................................:*,...........,*,*:,..
............++,................................:*,............*@;%*?,.
.............;*,..............................+*,.............,;:+;;..
..............:*+,.........................,;*+.......................
................:*+;,................,,:;+**+:........................
..................,;**+;;+++++;;;++++++;:,,...........................
.....................,,:;;;;;;:::,,,..................................

......................................................................
......................................................................
......................................................................
.....,::;;;,,...,::;;;;;;;:::;;;:;;:::,,..............................
....:++,++::*;+;;:,........,,,,,,,:,,::::+;;;:::,...............,:+;..
..:;*:,;:..:;+:.........................:+::;+*S+*;:::::,,,,,::;;;?%,.
.,+,.;*::*+++:....++:,,,................::....,;;::;;+++++*?*+;;:,,+,.
..,;;,:+:;:,*,.....,,,:+;:::,,,,,.......+,,,,,,,,.......,,,+S;:::;;:..
....,:;,,...,:;;;::::::*;;;;;;;;+++;+::;+;;;:::::;;;;;;;;::::::;:,....
.................,,,,,,,,,,::::,::+++:,,..............................
......................................................................
......................................................................
.........................................................,*:..........
.........................................................,+:..........
......................................................................

5. Relax completely (5). Separate the mental body from the physical and move it around for about 5 minutes. Then bring it back!

6. Chant any divine mantra. COMMENTS: This is a Kriya that is good when you want to work very hard. Saturday, the day of Saturn, the Task Master, is an excellent day to practice it. The Kriya moves the Kundalini energy from the lower three chakras in Exercises 1, and 2; through the heart center in Exercise 3; and through the throat chakra to the higher centers in Exercise 4. Mental projection and meditation are automatic afterward.

The hardest part of the series is the beginning. If you attempt the full time of exercises on your first trial you may have a sore stomach and weak legs unless you are in excellent shape. Do what you can and do it gracefully, breathing consciously throughout. The sexual and digestive energies require a little work to balance. As you do Exercise 3, feel all the worries of the day drop away. Feel like you are rising above the clouds and that your entire body is filled with the light energy of the breath. In Exercise 4, feel that light energy lift to your head and project your mind into an expansive peacefulness.

The hard work brings deep relaxation and the experience that you have the latent power to cleanse and vitalize yourself mentally and physically.

Page 67

......................................................................
......................................................................
......................................................................
.........................,;+;;;;;;:,..................................
........................,;+S?,..,,:;;,................................
.......................,*:.;*,......:%;.....................,.........
.......................;?;..+,......,*?.....................;?........
.....................,+;::..%?;;,...+?+.....................,#*,......
.....................,?:....:+;*:...*#:.....................,S%:......
.................::...;%,....,;*,..;#?.......................:*,......
...............,+;....:*::.....,+::S%.........................:;......
..............,*:......,:;+,....,?%@%..........................*,.....
.............:+,..........:+.,..;:.+%%;........................+:.....
............:+,............+:;,;:....;%?;......................;;.....
...........:*,.............,??:;;;.....;S%+:...................:+.....
..........,*,.............,+*S++;.......,?##%+,................,+.....
.........,*,..............;?*;:+..........;+;%S*,..............,+.....
.........+:..............,?*,.*:.......;,,.;;.;?%+,............:+.....
........:;...............;**;,+.......:?;,..;+..,+?:...........;+.....
.......,+,...............+,:++,......:?:.....+;...;S?..........;:.....
.......;;................*,.;;......:*:.......*;...:S*.........+,.....
......,+,...............;;.:+......:+,.........;+,..:S+.......,*......
......:;...............,*.,+,.....:*............,*,..;#:......:+......
......+,...............+;,+:.....,*,.............+?,..??......+:......
......*,.............,;+:+;......+:...............;?..,S:....,+.......
.....,*.............;+%+:*,.....:%+,...............*;..%%...,+,.......
.....,*............+:.*;?;::;:;:+,?*;:::;:..........+:.*#+.,;,........
.....;%:..........,*.,;+*......;;.;*;::,,...........,+,;*%:,..........
.....;#:...........+,;:*;::::;:*,.,;+++;+;;::,,......:+.:%%...........
.....,?,...........,*+;;...,++;::::;;;+*++;;+++;;::...?,..*:..........
......,............,*;+..::;+:,,,...........,,:;;;;+:.?+..::..........
..................,+:*,;;:,.....................,;;,;*S+..............
.................,+,+:+;..........................,+,??,..............
................:;,;;.+,..........................,;**,...............
..............,;;.;:.,+;..,,,....,,...........,,:+*+:.................
............,;+::??::*,;;.,::;;;+**+;;:;+;;;++***;,...................
..........,;*+::*++*%?,.:;,,,:;::,:;;+;*+%+*+,.......,,...............
.........,*+:.:+:...+,...,:;;;:;;+*+;;;;;,.*,.......:++:.;+...........
............,;;,,,.;:.......,:::;;;::;+,...*,.......:**:+*%,..........
...........:**+%S**+................,+,...,*........,:,::,+,..........
..........;%*+*?;,**,.............,;;;+;***,..........................
..........;?*,?+..:*,.............,+;;;::;,...........................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.................................................,:+;+,...............
.............................................,:*%%SS;+;...............
............................................*#%S?+:...................
..........................................;S%;..,.....................
........................................;%#*,.........................
.....................................:*S#?:...........................
............................,,,.,;+%SS?;,.....,,:::;;;+;..............
.........................,:::;**?**+:....,:;;;;::,,,,,+?;:,...........
..........................:*%*+,.....,:;;;:,..........+::;+;:.........
........................,?S*,.....,;;;:,.............;;....,++,.......
.......................*#%,.....,;;:................;;.......:*,......
.....................,?@*......;+,.................:+.........;*......
.....................*@*......*%,.................,+..,.......,?,.....
....................,#%.....,??,..................+,,+;........*,.....
....................:@*....,?*.............,,,,,.:+:+,........:+......
....................;@*...,%;...........,:;;::::+?;+..........+,......
....................+@*..:?+.........,:;;:,..:?.;*;..........;;.......
....................:@S.:*+,,.......:+:,....:*:;?*,.........,?,.......
....................,S@+++;+,.....,+:...,..:+,.:S:..........++........
.....................;@@?++,.....,+,..,;,,;;...??..........,%,........
.....................,###S:....,.+;::;::;;,...,%:..........++.........
.....................+?*+*,...;;:%;;::*?;.....+?,.........,S:.........
....................:S,:,:;.,;:.*%*;+*:......,*+,........,**,.........
....................*?...,+:+,..*;**+:.......;*;........,?+;..........
...................,?*...,?+,...*;*+.........+*,.......,?+;:..........
...................,?%:..+?,....+*;.........,*+.......:*+.*,..........
....................++?,.*?;::::+*..........:?;.....,;;+,.+...........
....................,+*%+%+::,,.,?..........:*+...,:;:+,.:;...........
......................,;?*...,,::*,.........,+;*;;;,:+,..:;...........
........................:*;;;:*+,...........,+:+,.,;+,...;:...........
........................*,....+:............:++;,;;:.....*,...........
.......................:*.....+,............;;*,,,......:+............
.......................++....:+............,++;.........+,............
.......................?:....+,............:++.........:;.............
....,,.,,,............:%....;;.............;*;.........+,.............
...:+?:?**...........,%+...:+..............+?:........;;..............
...,**:?+*..........,+?,..,+,..............+*;.......:+...............
...,,.,:,...........+;+..:+,...............:??:.....:+................
..................:;:+:.;;,................;?*;;:::+;.................
................:++;**..?,..............,,;;:?::::;*..................
..............;**;,;%++?%:........,::;;;;:,.;+,,:+*;..................
.............,*;,,;;,.;?..........:+*;;;::;+;...,?;...................
...............,*?+;::*...............,,,+*:....,+;...................
.............:;?%+S#+#+...............,:+:...,:;;:....................
............+*?%;+?;:#:..............;**?***+;:,......................
............,,+:.;+.,:...............,;::::,,.........................
......................................................................
......................................................................

......................................................................
..................................,,,.................................
................................;;++;.................................
..............................,,;;;;:,................................
............................,;+::++;+SS?;,............................
...........................:+:;++::,,:+??+,...........................
..........................:*;*:,.......,+%%,..........................
.........................,S**,.,::,..,,.;#@;......:+?%;,..............
.........................:SS+..:;;;.***+,S@:....+%#%?*SS;.............
.........................:@%,..,**,:?*?;.?S,..,%#+:...,SS,............
.........................:#;....,,.,*:,..?#,.,%#:.....,S%.............
.........................;%?,,....;+*,...%?.,?@+......?@;.............
.........................,+%@?...:;;;,..;?,,?#?......;#%?,............
...........................:+S;..,*?+,,++..?SS:.....,S@%S:............
............................:%,...,::;%+,:*%%;.......?@*S,............
....................,,,::;:+S:....::::*%#%%%+,.......,*#%.............
..................;?*+;;*S?+?;,,,,...:+:*?:;*??;.......+%+,...........
.................*?:.....:?+,:;;;;;;;;;;:.....,+*,.......,............
................**.........:;;:,...,,,,.........:?:...................
...............+?,..;:.......,:;;;:;;:...........,?,.......,*,:++,....
..............;%,...:*..........::::;*,.......+,..;*.......:?:?:%,....
.............,?:....:%,.........,:::,........,%,...?:.....,%;:**;.....
.............?*....:*+........................?:...;*.....,:,.,,......
............+%,...:?+S;.......................*;....?,................
...........:%:...:%S*?S;......................+,....;+................
...........*;...:+%%:.%+,..........,,,,.....,+?,.....*;...............
..........:?..,;**S,.:?,.......,:;;;;;;:,..:?#;+:....,?:..............
.........,?*;+;*+;+..+?,......;*+;::.......*S?.,*:....,*,.............
........,;:,,;++;*:..;?;.....,+:,..........***..:?,:::.,*,............
........;++++:..,*,..;;*,.................;+?;..,S+:,,..,*+,..........
.......:?;+;;;+:+;..,*,,+:..............,;+;S,...*,....,:%;...........
......,?:....;+::..,?*,.,;;:,.........,:*;,%+....:+,:;;;:+;...........
......++....,*,....;;::...,;;.......:;;:,,+?,.....;?;,,...*:..........
.....:*.....*;....:%;:,,............,,..:+;S,......:;.....:*..........
.....+:....;+.....,?%;++++;:,........,,:++;?+.......;;.....*:.........
.....*:...,*,.....,%;...,:;+;;;;;;;;;:::,,.:*;.......*;....:+.........
.....?,...*:.....,?+...........,,,,,,::::,..,*:......,+;....*,........
.....*:..;+......+*.............,*+;;::::,...,*:.......++,..+;........
.....;;.,?,.....:?,......,,;:..,?+,...........,?,.......;+:.:?:.......
.....:+.,?,.....;+.......:;+*+,?%;+:...........;+........,%:.,*,......
.....:+..;+....,%;......:;::;?S%:,:**..........,?,.......,%:;,:*,.....
.....;;,::?....*#,.......,,:;+#*...;%:..........*+........;+++.;*.....
.....*:;*:?...,S@:...........,*?,..++?,.........:%,........+*?,;?.....
....,*.+**,....:S+.............:*,.;;+?,.........;+........,*%:+;.....
....,*.+%:....,,:%:.............:*,,+;*?;,.......,%,........;S;*,.....
.....++.:,....,;,+%:.............;*;;++**;;;.....,S:.........;?:......
......+;........;::?+.............;*;;:,,..,.....;#;;.........,.......
.......,.........,.,?*,............+;;;;;;;;::;*?%*+;;,...............
.....................*%:...........,+;:;;;:::;;%#*+;+;................
......................:S?............;+,,:::;;+?;::,,.................
......................,?@%:...........,+;,::;+:,......................
.....................*S;:#%*,...........:?;:,.........................
....................*;:+,:?*;;:,.........,*,..........................
...................++..:?;*%;,;;;,.....,::*+..........................
..................++...:S?.,??:.....,;++;?;...........................
.................++...,+?:...;?*::;%+:,,:%:...........................
................,?....,:?......,:;*?+:::+?............................
................,*.+?**?;......:++:.....*;............................
................,*+*::;,.....,%+,.....:*;.............................
..................,..........,?S;,...;*,..............................
..............................,??*;;++................................
................................;;+:,.................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
..................................,;;::,..............................
.................................,*;.,:;;::,,.........................
.................................++.....,,:::;;:......................
................................:+...........,*S;.....................
...............................,*,...,:;;;;;;:+S?;....................
...............................+;...:*%*;;++;;+%%?,...................
..............................:?;:,,*?:......,%##*+,..................
.............................,*:,,:+#+.......;?*%%?,..................
............................:*;::;:*%.......,+*;?++...................
...........................,*,....,;?:......,++;:;:...................
...........................+:......+;+......;;+,.+,...................
..........................:;......,*+;......+;+.,+....................
.........................,+,......:+*,......++:.:;....................
........................,+,.......;++......;+*,.;:....................
.......................,+,........+?,.....:?%%?*%;....................
......................,+,.........%+......+:*,,:?*....................
.....................,*:.........:%......,++:...::....................
.....................+:..........?*......;++....::....................
...................,+:..........;%,......;+:....;,....................
..................,+:..........,?;.......+*.....;,....................
.................,+:..........:+*;.......?+....,;.....................
................:+,......,,,,;+*?:.......?;....,;.....................
...............:+,....,:;:::*+*%+.......,*?;;::+*;...........,,.......
..............;;...........+;**+........;?:,,,,,:+..........:+,:+,....
............,+:..........,:+*#?,.......,+*:,,,,,+;.........;;:;;;,....
...........:*:.......,::::*+S?,........;;*::::,,:;...........,;:......
..........,*,.....,:::,..,??*,........,+,+.....,+;....................
.........:*,....,;::,,,,.:?*:.........;,:;...,;;*,....................
........:+,...,::::,,,::*S+:.........;:.+,..,;,.+,....................
.......,+,.,:;:,......,:S?:..,;;;;;:;*::;...:,.,%:.,,,,,::............
......,*,.,;:........,++S+,,:+:.....,,,*:..::,:;;:;+;+S+;;;,..........
......+:..........,:;;,;;*;::*,.......,+,..,.,,.;+*,..:,..*;+;:,,.....
.....;;........,:::,.,:,::.:;,.......:;,........*+........::;,:;*:....
....,*.......:+:,..,;:,::............,........,;%*......,:,;,,,;?%....
....++.......,,....:,.::...................,,::;:;;:,;;.+%%*;::,+%....
....*+...............::.......,::,,,,.....,,,:;;;?S;,,+;*+,.....*?....
....+?:.............::....,,:;::::;:,.....,:+S%?SS*,...,,.......??....
....,;++:..........;:,:++++;;;;;;:::::::;+##?:....;+;;::,,.....:?:....
......,;++;:::::::;*;:;;++;;::,,,,,,,,.,,,+??S%*;,...,,:::::;+?*,.....
..........,,,,,,,,..............,:+***?%SS%??SS#S:.........,,,,.......
.............................,;+***+;,,,,,,,,.........................
.......................,;+*+*+*;:,....................................
........................,,::,.........................................
......................................................................
......................................................................

...........,,,,.......................................................
..........,+::+:......................................................
..........:;:::;...............................::::,..................
...,,,..,,,+:;;,..............................:;::*:..................
..:;::::::,:::::::,:;::,......................:;::;:..................
..:::::;;;;*+;;+;+;::,,:,..............,,,,,,::;::;,,,,..........,:,..
........,;,...,,::,,,,...............,;::;::::;;:,;::::::;;;:;:,;:;+,.
.........:;,,,,,:....................,,:::::;;::,.,,;;;;;+;;;;::;,,,..
.........;;,...::...........................,+,,,,,,;,...,,,..........
...,::;;:+:...,:;,,,,,........,:,...........,;:,,:,::.................
..:,,:;+;:;::::+*+:::::,......,:,...........:+,....+,.................
..:,,,,:::;+;:;;;::,,:+,....................:;:,,,,;,.................
...,,,:;::;:::;;::::;;:.......................,,,,,...................
......................................................................

......................................................................
............,:;::....................................,,;,,............
...........,+:::+,..................................,*;;:+,...........
...........,;:::;:..................................:+:::*,...........
.........,,,:;::;,..................................,::+::............
..::;;;:,::,::,::::,,:::::,.....,;;;,,....,,.,,,,,,;::::+;:,,,,,,,,...
.,::,,::;:::;;;::;:;::::::;,....,;+:;+*;;+;++;;;;;;;;,,:;;::;:::::;;..
...,:,,,,::,::,,:;;*:,,,,,,.......,,,,:::;:;;;+;;++::,.,:;;:+;:,,,,,..
.........,+,..,,.,:.......................,,,....,:;.......::,........
..........::.,,:,;:................................;:,:::,,;..........
.........,+:,..,:;,................................;,,:...,:..........
.........:;,,..,,:;...............................,*:,...,:;..........
..........,,:,,:,,,...............................,:::,,,:::..........
......................................................,,,,............

.....................,................................................
.................,;;:;*?+,............................................
................:;:;..,*?%:...........................................
...............,;;,+*:..,**....................,,::,,.................
...............;;,.,;+:.,?;..................::::*??%;................
...............,*,,,,:;:?+..................,+;,..,,;%;...............
................,:+,,.;S;...................:;:+::,..?*...............
..................:;;.,?+..........::::.....;;,:*;+,:%;...............
.................:++::::?;.........+:*:.....:+...::+?%:...............
................;+.,;,..;?...................:;:,...:+%+,.............
..............,+*,,+:,...?:,:,,,:,............,:*::+;,;??:............
............,:+;.,;,.....?;;?;;;+:..........,:::*?+:,,..:%?,..........
.........,,;;:;.::,...:,:#;.............,,:::..+;:.......,#?..,,:::...
......,,:;;,;,;::...,;,.+S;..........,:;+,,..::,.......,,.*#::;;??;...
...,::::,,;,;++,...,;,..+S:......,,:::;,,;:;:,.....,,:::,.;@*.........
...;;;:;;:,;+::;,,::...:+%:....,:::,:::+;++,....,::,,.....:#?.........
..:;;,:;;;;:,:,,+:,...;%:S:...;::::;;+++:.::..,;:,.,:,,...;S*.........
..,+;,:;;,.,,:**;....,,:+%+...;;,.,::,,.::,,+;;+++*;;:,...*%?.........
...,+:,::;;:,,;*+:::::,,:%?...:*,::,..,,:;::::*;+*+::,...;?%;.........
..,*+;+;::,,::*+*;+;;,...+%,..,+:::::;;;;;;:::+++:,,....,?;%,.........
..,+.:;........,...,,,...+?+.,*;+:,....,,,:,.,,,:;;:,,.,*;+%..........
..,+;**::,..............,;**.:;,;.................,,,:;?;:??,.........
...,??*+;*;,...........,;,*,.,+;*+:.,,,.............,;+:.+;,..........
....,:;;:;*+::::::::::::,.....:**?+,;*;:,:,,,,,,,,:++;,..,............
........,...,...................,,,:::::::,::::::,:,,.................
......................................................................

......................................................................
......................................................................
.....,;;:.............................................................
....:??;;;............................................................
....,%:,.*............................................................
....,+..;;....................................................,::.....
....,+..+;...................................................;;*?+....
.....:+,.;+,.................................................*,,++....
......,+,.:+,.................................,,............:+.:+,....
.......,+,.,;;...............,::,:::,.......*:?:..........,;:.;+,.....
........,+,..:;,............;:,,?+::;;.....:*,+:........:*+,.;;.......
......:%,,+:..,;;..........:;,::;::;:;;....,..........,;;+*;;:........
......:@?,,+:...:+;;.......;++,.....+;*.............,;;,.:%?,.........
......;%*,..;;,:;;::;,.....+S;;;,,;:,%%,.........:;;:,..+*:.,.........
.......;*....**:,..,;+;,...*;.::,+;,,+*.......,:;;*,..;+;..+%.........
.......,%,...,;;,:;:,.,;:..:;:..:+..:+,.....,;+*,.,++*;,..+@%.........
........*;.....;++,.....:;:.,;;,+*,:%.....,;;:,,;,,:?;....+%,.........
........:?:,....:;+;,....,:+;;*:.,.+S;::;;;,....,++:,....,S:..........
........:S@;..;*%+:,*..:;;;:;:;:::;;;?*+;::...,;*++;,...,%+...........
........,;S*..*?+,:+++;:,...::::;;;::,.,,,;+.:+*;**S;...?*............
..........,:.,+:,:+,:*+......,,,,,.........;*::+::%?;.;??.............
.............,+.,*.,+.+:..................:;+,.*,.;;+.S@+,............
..............+:,+:+,.,+,................:*.,+.:+.:+,.*:..............
..............;:.:%*,..;+................*:.;%,??,+,..................
..............;:.,*,+..+%...............,?:;;*?:+??...................
..............,+.,*.+,;;?;............,:*?;,;:;..+:...................
...............+:;:,?+:.+;+*:::......;;:*?,::;:.:;....................
................;*;;:...+,,::++;,.....,+*,;;:+,;;.....................
........................*;....:,.....,++;..,;+;:......................
........................:?:..........,,*;.............................
........................;*;;:,.........,+.............................
...........,::;::::,...:+,;:,:..........:+,,,,:,,,....................
.........:;;;;;;+++;;;++,..;,..........,:**;;:;;;+**+;:...............
........;+,;+;;:::::;;;:;;:::,,,,,,:+++;:::;;::;::::::;+:.............
........+:;+,.........,:;;;*++::::;++;;;;;;+;:,........,+:............
........:+,.................,?;;;::;::;;;:;;;::,........++............
.........:;:,,..........,::;+*.+;,;::+*,.....,:;;::,,::+*,............
...........:;;;:,,,;;:;;+*?*++:;:;*,,,*;::,,,,,:,,,:::;+,.............
..............,::;:+??:,,,,,,,,,,:*:::*+;:::::::,,,:;;:...............
....................:;;::;;;;;;::,,,,,.,:;;;::::;;;::,................
......................................................................
......................................................................

......................................................................
......................................................................
..................:,::::;;:,..........................................
................,*%*:,,,,,,......,..,,...,:::;;:;;,...................
.........,::::;::,.,...........:;:;;:+;:.,:,,,,,;*+,..,::;;::.........
.......:*::::::+?S:...........;:,:+?;:,;;...........:;;;::,,+*,.......
......,**++:,,:+?;;;.........+;;;:,,::;:*:.......,;+*;;:,:;;;%?,......
......:;+:..:;:....*,........?%;,:,..,.;%;.......+;,:,.,,..,;+*,......
......,+*:;,::;,...;*;:,.....?%,;?+,++:,%;.....,:?:...,:+;..:*;.......
.......,;+*+,,:,:..;+%S?;,...*;.,;:,::,.+:..,;**S*:...,;,,:;++........
..........,+:,:+?.,*,,**%%*..;+;..,+:..+;..:;;+*;,*,,;,;;:?+:.........
..........:;+?++;+;,...+*;*;:.;S;.;?:,+;.,,;;;;,..;;,*+:;+:...........
........;;;+;,,;+*;::;;:,..,,:+%;;;:;+*,;;;,,+:....:;+++*;;:..........
......,+;:,,;:..,;+:,,:;;++::;%+..,,,,?;::;;,,+;:::;;+;:,:++;;,.......
.....;+;+%*+;,.......;;,.,;:..,++::::;+....;?+:;:,,:;:..:+:;**?+:.....
....,+;+*+*+;::;;;::;;....,+....,::,,.....+?:;;+;;,,::;;;:;+%%%**;....
....,%+;:,.........,*+*+::.,...,,,,,,,,:::;+*%S%%+*,:::;:;;;;;:.:+....
.....*%;,.....,,,::+**?*;+;;;;;;;:::::;;+*?*+;;++:+;:,,.......*:+,....
......:;:::;++;;;:*?+:,,.........,:+*;:::,,.....;*+,,,,,,,::::?+,.....
............,*;,..;?;.......,,;++:,**,...,,,:;+**+,,:::::++::,,.......
.............:+;..,++;;:::;;::,::::++;;;:::*+;::,.......:?,...........
..............+;:..,:;:;+,,.........,,,,,:+*..........,+;+............
..............+:;.......?;..,;;;;;;;+;;:::+:..........,;+;............
.....,+,;;....:;........++:..,...........++...........,;;.............
.....;;***....;*;.......+,+,..........,:+?...........:;:..............
.....:,,:,...:+.;;:,....+,,,..........,;;:+,........,:,...............
.............:,..,:,....:*,..........,+;::++..........................
........................;;;;,........,;::,,++.........................
................,,,,,,,:*..,;;;,........:;;::+,,......................
..........:;;::;;;::::::;;;::,:,....,::;;::::++;;;::,,,:,,............
.......,;+;:,::::::::,,....,::::::;;;;;;:,,......,:;++;;;;;:..........
......:+:..,;;::::::;;**::::,..:::;;++:,,,:;;+**;;:,......,;+,........
......+:...:;::::::,,,,::;;++?::;;;;:,:;****+;:,............;;........
......,;:........,,::;;;:,...*;:?;.,,,;+:,,:;;:,,,,,,,,,....:+........
........;;.....::::,,........+:,*+;*::;;,,,..,,:::::;::;;,,:+,........
.........:+:,......,,:;;;;;;;+::,,:+..,++;;;:::,...,,::::;;:,.........
..........,:;;;;;;;*+*+::::::;;+;;;*;;;;*;;;+++;::::;::,,,............
................,,.,,,,,,,,,,,,,,,....................................
......................................................................
......................................................................

......................................................................
......................................................................
................................,+;;*++;;,............................
...............................;+:,,*+,,;*:...........................
..............................;?.,+;,::;,:?,..........................
..............................*::+,,..,,*+%,..........................
..............................*?*,;;.,+;,%?...........................
..............................;*:.,,,,,,.;;...........................
...............................;+..;+*:.:*,...........................
..................,,,:,.........;*,:%%::?:............................
..................*+:?;........,:*;;;;:*S;............................
.................,*,+:....,:;:;:+*..,,.:?%;:,.........................
.........................:;,,...,+;::::;,,,:::;:......................
........................:;,.......,,,,,.......,+;.....................
.......................;:.+,....................+:....................
.....................,+:.,*,.................,:.,*:...................
....................,+:..,?,................,;,..,+...................
...................,+:...,?;................;%:...;;..................
.................,,;,....;S+...............,%%?:...:+,................
................;+*;:,.,+:;*...,,,,,,,...,:*%+,*,.,:*+,...............
..............,;:..,:;;*,..**:,,,,,,:;::;;+*+,.:*;:,.,+:..............
..............;?;:,..,+*,..*?;:;..........;?+..,+,...,;?;.............
..............+:.,:;+;:....*;*,..........:*%*....+++;:,.+;............
............,;;...,+;,.....+:,+:........::%*?,...,,:+,...;;...........
...........,+:..,;;,......:?+,,;:.........,.*;......,+;,..:;,.........
.........,:;,.,;+:,,,,...,?;,:..............:?,.......:;:..,+,........
........,;,.,::,:;:;*+;+::+;;,............,:;+;++;;:,:,:;+:.,+:.......
.......:;,,+;:::::::;++;+,..,;:::,,,,,::::;:,;*+**;::::::;*+.;*.......
......:;..,+,,,,,,,,,,:;**;::::,,,:::::;;:,,;+*+;:;:,.....:+,:%.......
......+;:;,+,..........,:::;;++*;::::;;::;++;;;;:,.......,+;*;+;......
......**++++,..,::::::::,,,...:?:,+:,,,;;,,,;+;,,,........;%?+?*......
......+*+*;:,...,,,,....,,,:;;:+::*;*::+:,,,..,::::::::;;;;;*?%+......
......;+*,.:::::::::;:;+;;:;::,::,::+..:+;;;+:::::::::;,,,,,:++.......
.......,,,....,,,,,,:*+;;;:::::::;:;+:::?::::,:::::::::::::::.........
............................,,,,,...,,,:::::::::,,,,,,,,,.............
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
.................,:::,................................................
.............,:+*?%%?*+:,.............................................
............;**+;,..,+*;+:..............................,:+*:,........
..........,+*+:.......;%,+;...........................,;;+??*+;.......
.........:*?;..........;?.+;.........................,+:;;,.:++:......
........:**;............+*.+:.....,;;++;............,+:+:....;;+......
.......,**:.............,%:,*,..,;++;?@@%,.........,+:+,.....,**......
.......+?:...............;?.;+.,+*;,,,,+@?........,+,+,.......*?,.....
......;?+.................?:.*:,%?,+;.:;;%........*,;:........**,.....
....,:**,.................:+.:+;%;.++.;+;?.......+::;.........+*,.....
....;S*?+..................*,.*:*:..,+:.+?......:+,*,.......,,**,.....
.....,*:...................;,.+,,S+,;?:,*,......+,;:........,?*%:.....
....,*+;;...........,.....,+:.;;,#*;;:;?,......:+,*..........:*:......
....;?:.*;:;;;;;;*;+?**+;;;*:.;*;*;:;:;???+;::,+,;;.........,;;.......
.....;;;;:::,,,.:+.:++++;,.:;.:;,,,,,,:**:,,,:;*.?++::::,:+:+:?:......
......,,::;;;;;;;*;+*;;+*?*++.:;,;;;;;;,......+;,%++:*:,::??;+;,......
.............,,,,,,,,:::;;;*+.:;...:;:;:...,;*%,;*?,:?:::;*+:,........
...........................+;.:;....,......,?;+.+;::;:,,,.............
...........................*:.;;...........,*.;.+,....................
..........................,?,.?;..........,*;.+.+,....................
..........................;?.,++,.........+?:.*.;:....................
..........................+;.+;,+.........+*,.*,;;....................
.........................,?,,*,.;:.......,;+,.+,:;....................
.........................;;.:?..,;.........;:.+:,+....................
........................,+..+;;..,.........:+.++.+:...................
.......................,+,.++.;:...........,*.:?.,+...................
......................,+:.:%+:,;,..........:*..*;.+:..................
.....................,+:.:++;:::;;;;::::::;;*,.,*:,*,.................
...................,:+,.;+.+,.....,,,,,,,,..:;..,*;;*.................
...................;*:;+:.,+................,+....,,,.................
....................,:;,..:;.................+,.......................
..........................+,........:,.......+,.......................
.........................,+........:+,.......;,.......................
.........................;:.......,*:........;;.......................
.........................*,.......+;+,......::;.......................
.........................*,......,+.+;......;;;.......................
........................,+.......+:.:+......:++.......................
........................;:......,+..,+,.....,**.......................
........................+,......+,...;;......:%,......................
.......................,*......;:....,+,......*,......................
........................*,....;;......:+......;:......................
.......................,S,...;;........+,.....;;......................
.......................;?;...*,........;;.....,+......................
......................,*,+,.,*.........,+....,*:......................
......................;;.;:.,+.........,+....;*,......................
.....................,+..,:.;;.........,+....,:;......................
.....................;:.....?:.........,+.....,+,.....................
....................,+.....:%,..........+,.....;:.....................
....................;;....:+*,..........*,.....,+.....................
....................*;..,;+,+...........:+......:+....................
....................+++;+:,+:.....;+,....++,:::;+:....................
....................,*+;;*;,......;%,.....,+*::++.....................
....................:*;;*+.......,;;,.......+*::;;;,..................
..................,;;,.;*....................;;,..:?;.................
.................,??,.;+......................,;;;+S;.................
.................,;%++;.........................,,::..................
...................:;,................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
.........................................,,:;;::,.....................
......................................,:*??*;::+*?+,..................
.....................................;%#%:....,*??%%;.................
....................................;%S??:..,++:,..:?,................
...................................,?*??*..:?;..;::.?:................
...................................,%??%%+*+,...;**:%,................
....................................*#S@?,:.....:+:,*,................
.....................................;#@S;,........;?,................
...........................,,,,,,,:;*%@@@S,......,?%,.................
.....................,;+?%?%*%S#S###%?+;?;......,,?;..................
...................:*#@@#%?++***?**?*;;+:......++++,..................
.................:%@@#*:,,;+++;::,.,+S@;......;*......................
................+@@#+,,++;:,.........:%?*+;;;*%,......................
...............+@@@+;++:..............:*,:::;+**+,....................
.............,:?%*+:,,.................:*:.....,:**,..................
...........:??*+:,,,....................,+*;:,,...;*:.................
..........:%;,,::;+%*,......,,,...........,:;+:....:*.................
..........,*.....,,:%S*+;;+*+%+*+,.................++.................
...........*::;+;;;;*%:,,,,,.*,+*++,..............,?,.................
...........,S@*,.....:*;.....*;,*.;;..............;?..................
............#@?+;,....,+*:...*;,?.................:%,.................
............S@:.;*+:....,*+,.*;.?..................++.................
............S@?;,.:+*+:...:*+?;.?..................;+.................
............;#S@?...,:;++:..;?*;+.................,?,.................
.............+%@@,......:+*:..:*?;,...............?;..................
..............;#@;........,?,...,+*+:............:*...................
...............+@*,........+?:..,+%S%?,..........;+...................
................*,........,*:?*+*?%S%%S:.........++...................
..........................+;.?%#%*%*%?;,....,::,,?,...................
.........................:%,+?;@:+S+;+....,+*+**?:....................
.........................+?%*++?+::,......,;...*:.....................
.........................*;*....:++;:..........*:.....................
.........................+++......,:++;,.......?;.....................
........................,**:.........,;+**+++++S?.....................
........................,??,............+%*+;,.?S,....................
........................:??.........:,..*%++:..?S,....................
........................:??.........:*..%%;*,..*%,....................
........................:*?..........++.%S,*...*?:....................
........................,+*...........*:%+,+..,+*:....................
........................,**,..........,%#,+;..;;*,....................
........................,*+;...........:?,?,..*:?,....................
.........................*:*............+?:..,*,*.....................
.........................*:+;...........,?,..;+,*.....................
.........................;+,*............+;..;+:+.....................
.........................,*.+;...........,*..:+:*.....................
..........................*:,*,...........*:.,;:*.....................
..........................;?.,*,..........++...,*.....................
..........................,%;.:*,.........+*....?,....................
...........................*%..;*.........+*....*;....................
...........................:#;..*+........+*....;*....................
............................*?;.,?,.......++....,*,...................
............................+;*:.;;......;%,.....?,...................
............................;;,*:,:......+?.....:?,...................
............................:+.,*,.......,*.....*:....................
............................,?..,*,.......*:...:*.....................
............................,*,..;*.......:+..,*,.....................
.............................+:...+;.......*:.+;......................
.............................:*....*:......:*;*.......................
.............................,S,...,*,......?*,.......................
.............................*S;....:*......*:........................
............................;*:*.....,......*+........................
...........................,%:.?,...........*S:.......................
...........................*;..+;...........*:*.......................
...........................?:,,:*...........?,;+.......,,.............
...........................??++*S:..........:,,?......;%:.............
...........................??+++%*............,*.....:%;?,............
...........................:?++;.*+............?,....,*;+.............
.............................,:?+,+*:..........?,.....................
................................+?;,+*;::;+***?%......................
.................................:%?++%@#::,,:*%......................
.........................;;,.......:;;;;S?+++;;*+.....................
.........................;##%;..........,*;.....++....................
..........................:%**;:.........:?:....,*+,..................
.............................,:+*+:,......:?:.....+?,.................
................................,:+*++;?;..;%,.....;?,................
....................................,+S##%:.+?,.....;?,...............
......................................,,,::..+?,,:;+;;*...............
..............................................;*?##S#*S:..............
...............................................,:+**++;,..............
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
...,......,,,,,:,,::;;::::::;:,:::;:::::,.............................
..,+**+;::?;:::::;;+;;::;,.,+;,,;+;+:,.,::............................
....,::::::::::,??,;:;;*;.:,,;::.;,*,....:;..,,.......................
...............,%?:;,:;++;,,:;:::,.:.....;*+++,:::....................
................,;;;:;;::+;;+*+;;?;:,..,;+,;;+:::;::;:::;;:,,,,.......
......................;?;;*:,::,:++;,,::,.:,:;,,,.,,,,::::+?+:::,,....
......................,*.:+:..,:...:;:,.,:::;:;;;;+::;;+;:;+;::::+:...
......................::,;....::...,;,,:;:,,...................,,,,...
.....................,*:;;............,...............................
......................+?*,............................................
......................................................................
......................................................................

..................,,..................................................
...............,;*::::,...............................................
..............,;:+...,;,......................,,,,....................
..............;:,;;:.,:,.................,,::;;,;:::::::,.............
..............:;,.,;:?:................:::,,.;+,;,:::,:::::,..........
...............,::.;;+?+.............;;:...,::,:;:,.,:,::;:::.........
...........:+....,;+,.,??+:.........,+,....:,,:::,.,:,:;:,..:;........
...........;;.....;,....,;*?:....,,,,......:.:,;..,;:,.......,:.......
.................,;;...+:..;S+++:;::;;:,,,,,::.;.,+:,.........,:......
......,::;:;;;:::;+;,.,;....;*,%:.;.,,:;;;::;;::,+:............+;.....
.....,++*;::::::::;;..:*:::::;:%:.;.....,,::::;:++:;;;;;::::::;;:.....
..........,..,,,,,;;,.;+;++;:,,?:,:.............,::,,......+;;.;,.....
...:;+*;::;;**::,;*+:;+,.,,,,::::;::::;:::::::::;:,,,,,,:,;+:;::;+;...
...:+++;,:,::,::::;;;+,..................,,,,,,,,,,,,,,,,,,....,,:;...
....................,.................................................
......................................................................

Kundalini Yoga for the liver, colon and stomach (From Yoga for Youth and Joy)

1) Stand with your legs 2 feet apart. Place your hands on your hips. Bend from the waist to the right, to the left, then forward and back, returning to the upright position after each bend. One second in each direction. Chant aloud, Sa as you bend to the right, Ta to the left, Na to the front, and Ma to the back. Continue rhythmically, coordinating the movement with the mantra for 5 minutes.

......................................................................
........................,,,,,...;*?*+,................................
...................,,::::::,,..*+:,,;S,.......:::::,,.................
................,,:::,........,%,;,:,*;..........,,,::,,..............
..............,::,,...........,*,.::,+,...............,::,............
............,::,...............,+::;+,..................,:;,..........
...........+*:.................,+,..::,..,,..............,+*..........
.....,,,,,,+,....,:,,,,,,,::::::;::::;;;;;::::::::::,,......,,:;;;,...
...:;::;:;:...,;;::,,,,,,:;:,....,,,,..*:.:,....,,,,::;:,,,,+::;;+?,..
..,*,,::.,:;::;;.......,::,.;,.........:::+:::;:,.....:+:;+;:,,::.?:..
..,?:::,,;:,..,;.....,;::.,:;+.........;,,;..:;,......,;..:;;,,::;*,..
...,;*:::*%;,::,....,+:;**:,.+;,,::::,,;,;,.::.........:+;+S%:;:;;,...
......,,.:%:,,......,;+;,+;..;;,,,,,,,.;,::;,..:,........,,;+.........
........,;,.........,::::,,:,;+........;:,++...,::,....,,...;,........
........;,.,::::,,,::,...:;,:;?:......,+;***,...,:;:,;::;?:.,;........
.......,;::;+:::+;::,:,...+*;**:......:?;,:,.,::;;;+;+;::?;;;;:.......
.......,;++*;,::;**;:::...,,,+,,,,,,,,:*;,....,,,:*%?+*::;;:+;,.......
.........,#?,,..,*;,......,,+:,,:::::,,;:,::::,,,:::+:,.+?,...........
.........;%,....;,,:::::::::;..........;,...........,*..+?............
........,?:....::.,::::,...,:.....,,,..+......,......+,.,%,...........
........+;.....;,...,,+;...,;.....+:::.+.....,+,.....+:..+*...........
........*+:....;.....,:;...::....,;;,:.;,....:::.....;;..:%:..........
........;%:...,+.....;,;,..::....,:;::.;,....;.:.....:+..,**,.........
.........;,...::....::.;,..::....:,:::.,:...,:.::....:+....+,.........
..............::...,;..;,..:;...,;.:;:.,+...,:..::...,;...............
..............:,...;,..::..::...:,..+;.,+:..::..,+....;,..............
.............,;...,;...,:..;;,.,;...:;.,:,..;:...+,...,;..............
.............+,...;,...:+,,;,:.,;...,:.:,...;:...:;....;,.............
............:;...::....:;:::...,:...,;.;,...,;....;,...,;.............
...........,+...:+.....;,.::...,:...,;.;,...,;....,+....::............
...........;:..:*,.....+..:;...,:....;.,:,.,::.....;:..,::............
...........,;::;:......,;,:;...::....::.:+:;;......,;;:;;.............
...........,+:+,........+;,:;:;:,....,;+,;,:;........;::;,............
.........,;:.:;........,;,,;;;;........,+:.;:........,;,,;:...........
.........;%;:;..........;:+:.;,..,;,....:*;;..........,;;*:...........
..........,:,...........,,;*;:...:;.......,............,:,............
...........................,,.........................................
......................................................................

.....................................,,...............................
..................................,:;?%?+,............................
..................................;+:::;;*:...........................
.................................,?:;,.,,++...........................
...........................,.....+?,:;,+::*,..........................
..........................:*.....+;..,;:.,;,..........................
..........................::......;;:;*::;............................
..................................,*;..:*.............................
................:::,..........,,,:+:....+,,........,;:,...............
.........,:,,,:;;,:+:,.....,;;;;;;::;::,;*++;:,...:+?*;,..............
.......,:;:,:;++;::;+;::,,:;:.......,,,,,...,;*,..++::::..............
......,;:.,,,....,,,...:;;,..:,...............:+,.,,.:;:..............
.....,;,.:*,.........,::,...,;;................,+:...:;;..............
....::,..+;..,.....,;:;;*::;;;?,...........,;;...;:.,;;:..............
..,+;,.::+;.,:,,...:;.,::?;,..**:,,,,,,,,,.;+;;...::+***..............
.,?+**?;.,+,;::.....;*+:,+;...;;,::::,:::,.*+;*+,,:+,++,..............
.:%+;:*;,,+?+,......,::;..;:..;;,,;;;;,,..:+.:;*++*;,:;...............
.,;+;::;;+;,...........**,.:;;;*;+:;;??;+;;,.,;,.,+*,............,,...
.....,::++:,,,,,,,,,...,**+:,:+?++;,.,*;,,:;;;,,:+%#:,.......,+++;+;..
........,+:;;::::;;;;;::;%?;;+;%*;?,...++;+,+???*%S%%?*;,:;;;+**:.:+..
........;;.....,.,,..,,:;+,.;*,,;.+*....+:;++:,;*,.,*S????::;*;,.,*:..
.......,?,....:..,:.....;+:.??++;:,:;...,++,..:?,...,*..+;*+:....*+...
......,?%.....::.,:.....,+;,*..,:;;;+;...:,...??,...,*..;,.....,;;....
.....;SS;.....:+.::.....,++;;........;+,.::.,,?%?*;;;?::;.....:+:.....
....*%+::.....:+.,,.,....;;*,.........:+,,+;+;*?*:,,::,**:,..:+,......
...;S:.::.....:;,,.,:....:;+.......;,.,,*;;;++;+,:+,.;+;:+?*;;,.......
...%*..:;.....:+;,.,;..,,.;:......,?:,::;,,:;;+*?::+;;*;+;:,,.........
..,#*:.::.....;+,..,:..::.;,......;:;,:::.....,++**?*:..,:............
...*?+.;:.....*+...,:..,;.;......:;.;::,;......;,+,.....::............
....:*::,.....+:.,:,:...;,+......;,.;;,.;.....,+.::.....::............
.......;,.....+,..:::...:;*.....::..;::.;,....;:.::.....,+............
.......:.....::...:*,....+*....,+,..;::.+,...,;..,*.....:;............
......,;....:+....,;.....++....;:...;;,,*,...,;..,*+,..:?:............
......:;....::.....;,....*;...,;....;*,;,;:..:;...;,,.;*;;............
......;,....::.....;,...:+;,..+:....:?;,.,*:.::...;..,:,,;............
.....:;....,+,.....;:...+:::..+,.....*;....,.;,...*,.....:............
.....;:....::......;,..,+..,..+,.....;;.....,;....:*,....;............
.....;,....;,......;,..:;.....+,....,;+,...:+......*+:...;,...........
.....+,...::.......;...;,....,+.....,;*:..,;;......:*,;,.::...........
....,+...,+,.......+,..+,....,;......++:...::.......*;,;.,;...........
.....;+;;*;........,++;;.....;;.....,*:+;:+;,........+::;+,...........
....,;*;:+..........,+,:+;::;+,......;.+;;+..........+::+;............
...;+,.,+;...........;,,+;;*:.........,+,,;..........:+,;;............
...;S:,;:.............:;,,+:.........:+,.;:..........,;.,+,...........
....;+;,.............,S;.:;.........:?:.;:............;:.,+,..........
......................;?;;,.........,??,;..............;:+?;..........
.......................:,.............:,...............,::,...........
......................................................................
......................................................................

This exercise opens up the hip area and prepares you for the next exercise.

......................................................................
..................,,;+:.......,,,,,,..................................
.................::::++;,..,;;;::,,;::,...............................
.................::::,,++:;;:...,,:+;;,::,,...........................
.............,,::,:::;:.,:;.....+?+*:,+:;+;+,.........................
...........,::,.....,,;::::.....,;;,+,:....,,.........................
..........:,........,*:,,,.......:,:+;;...........::;;,,..............
.........,:.........,;:::.....,:;;.:;:,............,:,,:::,...........
.........,:,..........,,;;,,,;:::,,,*?,..................,::,.........
..........,::,............;*?;+;:,,,:*:....................,:.........
............,::,,........,;,:;:,:,,,,+;.....................::........
...............,:::,,....:,..,;+,...,;;.....................:,........
..................,,,::::+,,..:*:....,;...................,::.........
.......................,;:,::;:+;,,,,::,,,......,,,,,,,,:::,..........
......................,;,...:,.:+.,,,;,,,,,,::,::,:,,,,,,.............
.....................,:;...::..,+:,.,:................................
....................:+,:,,:,....::,.:,................................
...................:,,,,::,.....:...:,................................
..................::...::......,:...:,................................
.................:,..,;,........+,..:,................................
................,;::,:,...,,...,;,..;.................................
...............,::;:,.....;:....;::;,.................................
.............,;:,;:.......,.....;:::..................................
.............,,::,..............:;,;,.................................
.................................,;:,.................................
......................................................................
......................................................................

2) Remain in a standing position with your legs 2 feet apart and the hands on the hips. Begin to roll the upper torso around on your hips. Roll to your maximum capacity, bending completely in all directions. Continue for 2-3 minutes, one second per roll. Then start chanting Har Hari, one repetition with each roll, and continue for 2 minutes more. This exercise stimulates the gonads..

3) Stand with your legs apart and your arms relaxed down at your sides (A). Bring the arms up, parallel to the ground, and cross them grasping the upper arms (B). Lean back and let your arms come up and back, pulling your breast muscle up (C). First, return to position (B) and then to position A with your arms relaxed down at your sides. Chant aloud Sa-Ta-Na-Ma. Continue rhythmically, coordinating the movement with the mantra for 3-4 minutes. One complete cycle will take 2-3 seconds. This exercise relieves lower back pain and pressurizes the lymph glands.

...................................::,................................
.................................,;+;;:...............................
.............:;;;:.....,,........;+;.:,....,:;+:.....,:;++*,..........
............+*:::+:..;+++;:.;::,,,:,,,::,.,*;****,...:;,:,+*..........
...........,?,:,:;+.:?:,,:*:+::::;;:::,,+.+?.,,:%:...*+,:,:;,.........
...........:+.,::;+.+;:;:;+;::+*:::::+;:;:;;,:+:*,...+,.;;,:,.........
............;:,+::,.:;.:;,;:,:+?+,,::**,::,*.:+::....,*,:;:,..........
...........,+;.,*,,,,?,,;+,:.;?,,:::.+*,::,?,:;?,,...,+,.:;...........
........,:;;;::,;++:,:,::;:*::+;+;,;;;;++:,,,:;;;;+:,;::,:;:::,.......
.......,+:,....,;;::,:;*;:,:+:;,,,,:;,::;:::;;+:,:::....,....,:.......
.......:;,:.....;,:;;,,,,,:,;*:..,,:..::::;,.,,,,:.;,.......,::,......
.......:,.,......:+;.......,:*:.......;;;:......,:.:,.......,:,:......
.......;,.?;......,*:,....,;:*;:,....,;:,+,.....:,.+;,.....,+,,:......
......,+,,%;:,....:?,:,...:;,+;,;,...:,*:::.....;::+::,.....;:,;......
......,+,:;,,,....:;;,,..,::+;::.......:;,:,....;::*:.......,;,:......
......:;,?::.....,:,,,...,,:+*,:......,:+,......;,:;:,.......::;......
......:,:*::,....;:.......,,;;,,,:,:,,,:;,......:.+:,,......,;,:......
......:,+:.,::,..;,::,,,,,,:*,........,::::::,,,::;,,:::::::,,:;......
......;:%:...,,::,..::,,::,:;..........;,...,,:::::....,,,,...;+,.....
......:;+,....,;;,..::.,,:.;,..........;....,:,::;,....,,....,;+,.....
......,*+....,+;:...:,:;,:,:....:::...,:..,,:;::;*,...,;;,...:*+,.....
.......+;...,;:;+,..::::,::,..,,:;::..:,..,;:,:::+....::::...,+:......
.......+:...;;.:*...:;,,::;:..,,+,,;..;,..,;,.:::;...:;..;....;:......
......,+,..,*,.,+...;;.,:,+:..,,;..;..;...:+..::+:...+,..:,...,:......
......:+,..::..,:..,*,..::;,..,;,..,::;...+:..,;*:..,;...,;,...;......
......:;,..;,..;:..;:....;:...::....:+;..,;....:+:..,:....::..,;......
......;;,.,;..,;;..;.....:,...:,....,;;,.::....:;:..:,....,:...;......
.....,;::.::..;,;,,:.....:...,:.....:::,.;,....:,:,.;,.....;...:,.....
.....::.,.:,..;...:,....,;...::.....:,...;,....;,..,;......:...::.....
....,;,..,;..::...;,....+;...;,....,+,..,;....::...::......:,...;.....
....,:...;,..;,..,;....,;...::.....,;..,;,....::..,;.......,:,,::.....
.....;::;:...,+::;,.....:;:;:......,;;;;,.....,+:;:,...,:...,;:::.....
...,:::+:...,:::*,.....,;:;;......,:,,+,.....::,:+.....:;....,;,,;,...
...:;:;:...:;:::,.....:;,,;,......;::;,.....,;:;:.............,;+;,...
...,:;,.....,;:.......,:+:,........,:........,:,................,.....
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
...................:;;+%*;,...........................................
.................,+;;;+?*?*:..........................................
.......,........,?++,....,*%,.........................................
................+%*.,::.,::%+.........................................
................?#?.,+;.:+,**.........................................
................:%;..,,,:,.?*............::...........................
.................;+,..,+*:,?:............?;...........................
..................:%,.,;+;*:............,#*...........................
...................S+.,::;*.............,**...........................
............,::::::S;,:,,:*+:;:;;:;:.....+;...........................
...........;**%++;:::::::::;;;;***?%+,...+;...........................
..........:%+*:........:;;::,,,,,,,;**...+;...........................
.........:++;;+,...,;+*?S;:,,......,?*...*:...........................
.........+;,+::+;;+?;,,,;:::;;;:++;+?;...+;...........................
.........,+:.:;:*+:,..........,,+*;;:....++...........................
...........+;:;+:...............;;.......;+...........................
............,+?;,..............:*,.......;+...........................
..............+;+,............:*;........;+...........................
..............:S:+,..........:+:+........;+...........................
..............*@?:+..........+,.*,.......;;...........................
.............,S??;+,.........+.;*,.......+;...........................
.............*?:++;;........:;,;;,......:S:...........................
............;S,:+:+,.......,+,,.?*.......?:...........................
...........,%S.;;.;........:;..,*+;...................................
...........;%%,+:..............::,*,,:;++;,...........................
...........+S%,;,.............:;..+%++?%%**;..........................
...........:#+.*:,,...........:,:;*%+;:,.,:?;.........................
............*;,*:::;;;:::,::;:;;:,*#:,::,;,**.........................
............,,;;....,,,::::,,,....?*.,+:,+:+*.........................
..............+:..................++:..,;,.+;.........................
.............,*,.....,,............:*;.:*::?,,........................
..............*:.....;;..*:.....,,::SS+,.;?%+::*+;:...................
..............;:.....;+.:**,..:+++;:;*:..,,*+,.;+;**..................
..............;,.....:+.;:;+.:?,.....,;;::+*;.,*,.,++.................
..............+:.....,;.+,.+,+;*;:,....,:::+..,::;+?%+................
..............*:.....,*,+..:*?*?**?+::::,,::::;::,,+?%;...............
..............*:.....,*;:...*%+;+;;::::::::,:::;;;*+++%,..............
..............+,.....,**,...:?,*,........,:;::,.....:+%;..............
.............,+.......?+...:?S:++;:::::;?*+::::;;;;;+?*,..............
.............:+.......%:.+%##++*+?;:,,,,,,,,::::?*::+++*?*+:,.........
.............:;......,+,*?**;,,*.+*:,......,:,.,%*:;;:::,,:;+:........
.............:+......;;:?+::;:;?+%?+++:;++;::;;*S+,..,;;,,..,*,.......
.............;?,.....+:?:.......,:;+*+;:;:,::+;+,...:*,,+:.,.+,.......
.............:++:...,+:+.....,:.....,+?+**+*+;,,...,?,:+,.;;.*,.......
.............;,,+...,;:+..:..,+;......:,,::::,.....,*+;,.:+.,*........
............,+..;,..,;,*;,;;...:+,.................;%:..,*,,*:........
............;;......,;.+++,;+,..:*..............,::*;.,;+,,*;.........
............;,......,;.,*++::*+::%+;::,,,:;;;***+?S?::::,;;*,.........
...........,*,......:;..,*+;:,:;;:?++*+;;+;++;:,.:?::::;+:+;..........
...........;+.......;;....+*;+::;:+;.......:;....,*%+++%+;:...........
...........+:,......+:.....,:;**++?;,..,,,:+,.....:S+++;:,:+;.........
...........+;,.....:+.......,;*;:;*,;;*:::+*.......:;;;;+:,+S;........
...........,+;:,,;;;,....;;;;,,,:*:...+;:;;*:..........,,,:;+:........
............,?+++?,.....,S*::;++;,.....:*,..:;,.......................
...........,+;,,++.......+++:,..........:*,::%+.......................
..........:+:..+;........................;;+?;,.......................
.........;%:,,+;..........................,,......,??,................
.........;?%++:..................................:SS#*,...............
...........::,...................................;?*@%:...............
....................................................*,................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

4) Remain standing with the arms parallel to the ground grasping the upper arms (A) Do deep knee bends squatting into Crow Pose, a crouching position with the knees drawn into the chest and the soles of the feet flat on the floor (B). As you go up and down chant aloud Sa-Ta-Na-Ma. Coordinate the movement with the mantra powerfully and rhythmically as follow: Sa - down, Ta - up, Na - down, Ma - up. Complete one cycle every 3 seconds. Continue for 3 minutes. This exercise balances the body's energy. It also works to relieve pain in the lower back.

Page 68

......................................................................
......................................................................
......................................................................
.........................,;+;;;;;;:,..................................
........................,;+S?,..,,:;;,................................
.......................,*:.;*,......:%;.....................,.........
.......................;?;..+,......,*?.....................;?........
.....................,+;::..%?;;,...+?+.....................,#*,......
.....................,?:....:+;*:...*#:.....................,S%:......
.................::...;%,....,;*,..;#?.......................:*,......
...............,+;....:*::.....,+::S%.........................:;......
..............,*:......,:;+,....,?%@%..........................*,.....
.............:+,..........:+.,..;:.+%%;........................+:.....
............:+,............+:;,;:....;%?;......................;;.....
...........:*,.............,??:;;;.....;S%+:...................:+.....
..........,*,.............,+*S++;.......,?##%+,................,+.....
.........,*,..............;?*;:+..........;+;%S*,..............,+.....
.........+:..............,?*,.*:.......;,,.;;.;?%+,............:+.....
........:;...............;**;,+.......:?;,..;+..,+?:...........;+.....
.......,+,...............+,:++,......:?:.....+;...;S?..........;:.....
.......;;................*,.;;......:*:.......*;...:S*.........+,.....
......,+,...............;;.:+......:+,.........;+,..:S+.......,*......
......:;...............,*.,+,.....:*............,*,..;#:......:+......
......+,...............+;,+:.....,*,.............+?,..??......+:......
......*,.............,;+:+;......+:...............;?..,S:....,+.......
.....,*.............;+%+:*,.....:%+,...............*;..%%...,+,.......
.....,*............+:.*;?;::;:;:+,?*;:::;:..........+:.*#+.,;,........
.....;%:..........,*.,;+*......;;.;*;::,,...........,+,;*%:,..........
.....;#:...........+,;:*;::::;:*,.,;+++;+;;::,,......:+.:%%...........
.....,?,...........,*+;;...,++;::::;;;+*++;;+++;;::...?,..*:..........
......,............,*;+..::;+:,,,...........,,:;;;;+:.?+..::..........
..................,+:*,;;:,.....................,;;,;*S+..............
.................,+,+:+;..........................,+,??,..............
................:;,;;.+,..........................,;**,...............
..............,;;.;:.,+;..,,,....,,...........,,:+*+:.................
............,;+::??::*,;;.,::;;;+**+;;:;+;;;++***;,...................
..........,;*+::*++*%?,.:;,,,:;::,:;;+;*+%+*+,.......,,...............
.........,*+:.:+:...+,...,:;;;:;;+*+;;;;;,.*,.......:++:.;+...........
............,;;,,,.;:.......,:::;;;::;+,...*,.......:**:+*%,..........
...........:**+%S**+................,+,...,*........,:,::,+,..........
..........;%*+*?;,**,.............,;;;+;***,..........................
..........;?*,?+..:*,.............,+;;;::;,...........................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.................................................,:+;+,...............
.............................................,:*%%SS;+;...............
............................................*#%S?+:...................
..........................................;S%;..,.....................
........................................;%#*,.........................
.....................................:*S#?:...........................
............................,,,.,;+%SS?;,.....,,:::;;;+;..............
.........................,:::;**?**+:....,:;;;;::,,,,,+?;:,...........
..........................:*%*+,.....,:;;;:,..........+::;+;:.........
........................,?S*,.....,;;;:,.............;;....,++,.......
.......................*#%,.....,;;:................;;.......:*,......
.....................,?@*......;+,.................:+.........;*......
.....................*@*......*%,.................,+..,.......,?,.....
....................,#%.....,??,..................+,,+;........*,.....
....................:@*....,?*.............,,,,,.:+:+,........:+......
....................;@*...,%;...........,:;;::::+?;+..........+,......
....................+@*..:?+.........,:;;:,..:?.;*;..........;;.......
....................:@S.:*+,,.......:+:,....:*:;?*,.........,?,.......
....................,S@+++;+,.....,+:...,..:+,.:S:..........++........
.....................;@@?++,.....,+,..,;,,;;...??..........,%,........
.....................,###S:....,.+;::;::;;,...,%:..........++.........
.....................+?*+*,...;;:%;;::*?;.....+?,.........,S:.........
....................:S,:,:;.,;:.*%*;+*:......,*+,........,**,.........
....................*?...,+:+,..*;**+:.......;*;........,?+;..........
...................,?*...,?+,...*;*+.........+*,.......,?+;:..........
...................,?%:..+?,....+*;.........,*+.......:*+.*,..........
....................++?,.*?;::::+*..........:?;.....,;;+,.+...........
....................,+*%+%+::,,.,?..........:*+...,:;:+,.:;...........
......................,;?*...,,::*,.........,+;*;;;,:+,..:;...........
........................:*;;;:*+,...........,+:+,.,;+,...;:...........
........................*,....+:............:++;,;;:.....*,...........
.......................:*.....+,............;;*,,,......:+............
.......................++....:+............,++;.........+,............
.......................?:....+,............:++.........:;.............
....,,.,,,............:%....;;.............;*;.........+,.............
...:+?:?**...........,%+...:+..............+?:........;;..............
...,**:?+*..........,+?,..,+,..............+*;.......:+...............
...,,.,:,...........+;+..:+,...............:??:.....:+................
..................:;:+:.;;,................;?*;;:::+;.................
................:++;**..?,..............,,;;:?::::;*..................
..............;**;,;%++?%:........,::;;;;:,.;+,,:+*;..................
.............,*;,,;;,.;?..........:+*;;;::;+;...,?;...................
...............,*?+;::*...............,,,+*:....,+;...................
.............:;?%+S#+#+...............,:+:...,:;;:....................
............+*?%;+?;:#:..............;**?***+;:,......................
............,,+:.;+.,:...............,;::::,,.........................
......................................................................
......................................................................

......................................................................
..................................,,,.................................
................................;;++;.................................
..............................,,;;;;:,................................
............................,;+::++;+SS?;,............................
...........................:+:;++::,,:+??+,...........................
..........................:*;*:,.......,+%%,..........................
.........................,S**,.,::,..,,.;#@;......:+?%;,..............
.........................:SS+..:;;;.***+,S@:....+%#%?*SS;.............
.........................:@%,..,**,:?*?;.?S,..,%#+:...,SS,............
.........................:#;....,,.,*:,..?#,.,%#:.....,S%.............
.........................;%?,,....;+*,...%?.,?@+......?@;.............
.........................,+%@?...:;;;,..;?,,?#?......;#%?,............
...........................:+S;..,*?+,,++..?SS:.....,S@%S:............
............................:%,...,::;%+,:*%%;.......?@*S,............
....................,,,::;:+S:....::::*%#%%%+,.......,*#%.............
..................;?*+;;*S?+?;,,,,...:+:*?:;*??;.......+%+,...........
.................*?:.....:?+,:;;;;;;;;;;:.....,+*,.......,............
................**.........:;;:,...,,,,.........:?:...................
...............+?,..;:.......,:;;;:;;:...........,?,.......,*,:++,....
..............;%,...:*..........::::;*,.......+,..;*.......:?:?:%,....
.............,?:....:%,.........,:::,........,%,...?:.....,%;:**;.....
.............?*....:*+........................?:...;*.....,:,.,,......
............+%,...:?+S;.......................*;....?,................
...........:%:...:%S*?S;......................+,....;+................
...........*;...:+%%:.%+,..........,,,,.....,+?,.....*;...............
..........:?..,;**S,.:?,.......,:;;;;;;:,..:?#;+:....,?:..............
.........,?*;+;*+;+..+?,......;*+;::.......*S?.,*:....,*,.............
........,;:,,;++;*:..;?;.....,+:,..........***..:?,:::.,*,............
........;++++:..,*,..;;*,.................;+?;..,S+:,,..,*+,..........
.......:?;+;;;+:+;..,*,,+:..............,;+;S,...*,....,:%;...........
......,?:....;+::..,?*,.,;;:,.........,:*;,%+....:+,:;;;:+;...........
......++....,*,....;;::...,;;.......:;;:,,+?,.....;?;,,...*:..........
.....:*.....*;....:%;:,,............,,..:+;S,......:;.....:*..........
.....+:....;+.....,?%;++++;:,........,,:++;?+.......;;.....*:.........
.....*:...,*,.....,%;...,:;+;;;;;;;;;:::,,.:*;.......*;....:+.........
.....?,...*:.....,?+...........,,,,,,::::,..,*:......,+;....*,........
.....*:..;+......+*.............,*+;;::::,...,*:.......++,..+;........
.....;;.,?,.....:?,......,,;:..,?+,...........,?,.......;+:.:?:.......
.....:+.,?,.....;+.......:;+*+,?%;+:...........;+........,%:.,*,......
.....:+..;+....,%;......:;::;?S%:,:**..........,?,.......,%:;,:*,.....
.....;;,::?....*#,.......,,:;+#*...;%:..........*+........;+++.;*.....
.....*:;*:?...,S@:...........,*?,..++?,.........:%,........+*?,;?.....
....,*.+**,....:S+.............:*,.;;+?,.........;+........,*%:+;.....
....,*.+%:....,,:%:.............:*,,+;*?;,.......,%,........;S;*,.....
.....++.:,....,;,+%:.............;*;;++**;;;.....,S:.........;?:......
......+;........;::?+.............;*;;:,,..,.....;#;;.........,.......
.......,.........,.,?*,............+;;;;;;;;::;*?%*+;;,...............
.....................*%:...........,+;:;;;:::;;%#*+;+;................
......................:S?............;+,,:::;;+?;::,,.................
......................,?@%:...........,+;,::;+:,......................
.....................*S;:#%*,...........:?;:,.........................
....................*;:+,:?*;;:,.........,*,..........................
...................++..:?;*%;,;;;,.....,::*+..........................
..................++...:S?.,??:.....,;++;?;...........................
.................++...,+?:...;?*::;%+:,,:%:...........................
................,?....,:?......,:;*?+:::+?............................
................,*.+?**?;......:++:.....*;............................
................,*+*::;,.....,%+,.....:*;.............................
..................,..........,?S;,...;*,..............................
..............................,??*;;++................................
................................;;+:,.................................
......................................................................
......................................................................
......................................................................

......................................................................
........................,,,,,...;*?*+,................................
...................,,::::::,,..*+:,,;S,.......:::::,,.................
................,,:::,........,%,;,:,*;..........,,,::,,..............
..............,::,,...........,*,.::,+,...............,::,............
............,::,...............,+::;+,..................,:;,..........
...........+*:.................,+,..::,..,,..............,+*..........
.....,,,,,,+,....,:,,,,,,,::::::;::::;;;;;::::::::::,,......,,:;;;,...
...:;::;:;:...,;;::,,,,,,:;:,....,,,,..*:.:,....,,,,::;:,,,,+::;;+?,..
..,*,,::.,:;::;;.......,::,.;,.........:::+:::;:,.....:+:;+;:,,::.?:..
..,?:::,,;:,..,;.....,;::.,:;+.........;,,;..:;,......,;..:;;,,::;*,..
...,;*:::*%;,::,....,+:;**:,.+;,,::::,,;,;,.::.........:+;+S%:;:;;,...
......,,.:%:,,......,;+;,+;..;;,,,,,,,.;,::;,..:,........,,;+.........
........,;,.........,::::,,:,;+........;:,++...,::,....,,...;,........
........;,.,::::,,,::,...:;,:;?:......,+;***,...,:;:,;::;?:.,;........
.......,;::;+:::+;::,:,...+*;**:......:?;,:,.,::;;;+;+;::?;;;;:.......
.......,;++*;,::;**;:::...,,,+,,,,,,,,:*;,....,,,:*%?+*::;;:+;,.......
.........,#?,,..,*;,......,,+:,,:::::,,;:,::::,,,:::+:,.+?,...........
.........;%,....;,,:::::::::;..........;,...........,*..+?............
........,?:....::.,::::,...,:.....,,,..+......,......+,.,%,...........
........+;.....;,...,,+;...,;.....+:::.+.....,+,.....+:..+*...........
........*+:....;.....,:;...::....,;;,:.;,....:::.....;;..:%:..........
........;%:...,+.....;,;,..::....,:;::.;,....;.:.....:+..,**,.........
.........;,...::....::.;,..::....:,:::.,:...,:.::....:+....+,.........
..............::...,;..;,..:;...,;.:;:.,+...,:..::...,;...............
..............:,...;,..::..::...:,..+;.,+:..::..,+....;,..............
.............,;...,;...,:..;;,.,;...:;.,:,..;:...+,...,;..............
.............+,...;,...:+,,;,:.,;...,:.:,...;:...:;....;,.............
............:;...::....:;:::...,:...,;.;,...,;....;,...,;.............
...........,+...:+.....;,.::...,:...,;.;,...,;....,+....::............
...........;:..:*,.....+..:;...,:....;.,:,.,::.....;:..,::............
...........,;::;:......,;,:;...::....::.:+:;;......,;;:;;.............
...........,+:+,........+;,:;:;:,....,;+,;,:;........;::;,............
.........,;:.:;........,;,,;;;;........,+:.;:........,;,,;:...........
.........;%;:;..........;:+:.;,..,;,....:*;;..........,;;*:...........
..........,:,...........,,;*;:...:;.......,............,:,............
...........................,,.........................................
......................................................................

......................................................................
......................................................................
..................................,;;::,..............................
.................................,*;.,:;;::,,.........................
.................................++.....,,:::;;:......................
................................:+...........,*S;.....................
...............................,*,...,:;;;;;;:+S?;....................
...............................+;...:*%*;;++;;+%%?,...................
..............................:?;:,,*?:......,%##*+,..................
.............................,*:,,:+#+.......;?*%%?,..................
............................:*;::;:*%.......,+*;?++...................
...........................,*,....,;?:......,++;:;:...................
...........................+:......+;+......;;+,.+,...................
..........................:;......,*+;......+;+.,+....................
.........................,+,......:+*,......++:.:;....................
........................,+,.......;++......;+*,.;:....................
.......................,+,........+?,.....:?%%?*%;....................
......................,+,.........%+......+:*,,:?*....................
.....................,*:.........:%......,++:...::....................
.....................+:..........?*......;++....::....................
...................,+:..........;%,......;+:....;,....................
..................,+:..........,?;.......+*.....;,....................
.................,+:..........:+*;.......?+....,;.....................
................:+,......,,,,;+*?:.......?;....,;.....................
...............:+,....,:;:::*+*%+.......,*?;;::+*;...........,,.......
..............;;...........+;**+........;?:,,,,,:+..........:+,:+,....
............,+:..........,:+*#?,.......,+*:,,,,,+;.........;;:;;;,....
...........:*:.......,::::*+S?,........;;*::::,,:;...........,;:......
..........,*,.....,:::,..,??*,........,+,+.....,+;....................
.........:*,....,;::,,,,.:?*:.........;,:;...,;;*,....................
........:+,...,::::,,,::*S+:.........;:.+,..,;,.+,....................
.......,+,.,:;:,......,:S?:..,;;;;;:;*::;...:,.,%:.,,,,,::............
......,*,.,;:........,++S+,,:+:.....,,,*:..::,:;;:;+;+S+;;;,..........
......+:..........,:;;,;;*;::*,.......,+,..,.,,.;+*,..:,..*;+;:,,.....
.....;;........,:::,.,:,::.:;,.......:;,........*+........::;,:;*:....
....,*.......:+:,..,;:,::............,........,;%*......,:,;,,,;?%....
....++.......,,....:,.::...................,,::;:;;:,;;.+%%*;::,+%....
....*+...............::.......,::,,,,.....,,,:;;;?S;,,+;*+,.....*?....
....+?:.............::....,,:;::::;:,.....,:+S%?SS*,...,,.......??....
....,;++:..........;:,:++++;;;;;;:::::::;+##?:....;+;;::,,.....:?:....
......,;++;:::::::;*;:;;++;;::,,,,,,,,.,,,+??S%*;,...,,:::::;+?*,.....
..........,,,,,,,,..............,:+***?%SS%??SS#S:.........,,,,.......
.............................,;+***+;,,,,,,,,.........................
.......................,;+*+*+*;:,....................................
........................,,::,.........................................
......................................................................
......................................................................

...........,,,,.......................................................
..........,+::+:......................................................
..........:;:::;...............................::::,..................
...,,,..,,,+:;;,..............................:;::*:..................
..:;::::::,:::::::,:;::,......................:;::;:..................
..:::::;;;;*+;;+;+;::,,:,..............,,,,,,::;::;,,,,..........,:,..
........,;,...,,::,,,,...............,;::;::::;;:,;::::::;;;:;:,;:;+,.
.........:;,,,,,:....................,,:::::;;::,.,,;;;;;+;;;;::;,,,..
.........;;,...::...........................,+,,,,,,;,...,,,..........
...,::;;:+:...,:;,,,,,........,:,...........,;:,,:,::.................
..:,,:;+;:;::::+*+:::::,......,:,...........:+,....+,.................
..:,,,,:::;+;:;;;::,,:+,....................:;:,,,,;,.................
...,,,:;::;:::;;::::;;:.......................,,,,,...................
......................................................................

......................................................................
............,:;::....................................,,;,,............
...........,+:::+,..................................,*;;:+,...........
...........,;:::;:..................................:+:::*,...........
.........,,,:;::;,..................................,::+::............
..::;;;:,::,::,::::,,:::::,.....,;;;,,....,,.,,,,,,;::::+;:,,,,,,,,...
.,::,,::;:::;;;::;:;::::::;,....,;+:;+*;;+;++;;;;;;;;,,:;;::;:::::;;..
...,:,,,,::,::,,:;;*:,,,,,,.......,,,,:::;:;;;+;;++::,.,:;;:+;:,,,,,..
.........,+,..,,.,:.......................,,,....,:;.......::,........
..........::.,,:,;:................................;:,:::,,;..........
.........,+:,..,:;,................................;,,:...,:..........
.........:;,,..,,:;...............................,*:,...,:;..........
..........,,:,,:,,,...............................,:::,,,:::..........
......................................................,,,,............

.....................................,,...............................
..................................,:;?%?+,............................
..................................;+:::;;*:...........................
.................................,?:;,.,,++...........................
...........................,.....+?,:;,+::*,..........................
..........................:*.....+;..,;:.,;,..........................
..........................::......;;:;*::;............................
..................................,*;..:*.............................
................:::,..........,,,:+:....+,,........,;:,...............
.........,:,,,:;;,:+:,.....,;;;;;;::;::,;*++;:,...:+?*;,..............
.......,:;:,:;++;::;+;::,,:;:.......,,,,,...,;*,..++::::..............
......,;:.,,,....,,,...:;;,..:,...............:+,.,,.:;:..............
.....,;,.:*,.........,::,...,;;................,+:...:;;..............
....::,..+;..,.....,;:;;*::;;;?,...........,;;...;:.,;;:..............
..,+;,.::+;.,:,,...:;.,::?;,..**:,,,,,,,,,.;+;;...::+***..............
.,?+**?;.,+,;::.....;*+:,+;...;;,::::,:::,.*+;*+,,:+,++,..............
.:%+;:*;,,+?+,......,::;..;:..;;,,;;;;,,..:+.:;*++*;,:;...............
.,;+;::;;+;,...........**,.:;;;*;+:;;??;+;;,.,;,.,+*,............,,...
.....,::++:,,,,,,,,,...,**+:,:+?++;,.,*;,,:;;;,,:+%#:,.......,+++;+;..
........,+:;;::::;;;;;::;%?;;+;%*;?,...++;+,+???*%S%%?*;,:;;;+**:.:+..
........;;.....,.,,..,,:;+,.;*,,;.+*....+:;++:,;*,.,*S????::;*;,.,*:..
.......,?,....:..,:.....;+:.??++;:,:;...,++,..:?,...,*..+;*+:....*+...
......,?%.....::.,:.....,+;,*..,:;;;+;...:,...??,...,*..;,.....,;;....
.....;SS;.....:+.::.....,++;;........;+,.::.,,?%?*;;;?::;.....:+:.....
....*%+::.....:+.,,.,....;;*,.........:+,,+;+;*?*:,,::,**:,..:+,......
...;S:.::.....:;,,.,:....:;+.......;,.,,*;;;++;+,:+,.;+;:+?*;;,.......
...%*..:;.....:+;,.,;..,,.;:......,?:,::;,,:;;+*?::+;;*;+;:,,.........
..,#*:.::.....;+,..,:..::.;,......;:;,:::.....,++**?*:..,:............
...*?+.;:.....*+...,:..,;.;......:;.;::,;......;,+,.....::............
....:*::,.....+:.,:,:...;,+......;,.;;,.;.....,+.::.....::............
.......;,.....+,..:::...:;*.....::..;::.;,....;:.::.....,+............
.......:.....::...:*,....+*....,+,..;::.+,...,;..,*.....:;............
......,;....:+....,;.....++....;:...;;,,*,...,;..,*+,..:?:............
......:;....::.....;,....*;...,;....;*,;,;:..:;...;,,.;*;;............
......;,....::.....;,...:+;,..+:....:?;,.,*:.::...;..,:,,;............
.....:;....,+,.....;:...+:::..+,.....*;....,.;,...*,.....:............
.....;:....::......;,..,+..,..+,.....;;.....,;....:*,....;............
.....;,....;,......;,..:;.....+,....,;+,...:+......*+:...;,...........
.....+,...::.......;...;,....,+.....,;*:..,;;......:*,;,.::...........
....,+...,+,.......+,..+,....,;......++:...::.......*;,;.,;...........
.....;+;;*;........,++;;.....;;.....,*:+;:+;,........+::;+,...........
....,;*;:+..........,+,:+;::;+,......;.+;;+..........+::+;............
...;+,.,+;...........;,,+;;*:.........,+,,;..........:+,;;............
...;S:,;:.............:;,,+:.........:+,.;:..........,;.,+,...........
....;+;,.............,S;.:;.........:?:.;:............;:.,+,..........
......................;?;;,.........,??,;..............;:+?;..........
.......................:,.............:,...............,::,...........
......................................................................
......................................................................

.....................,................................................
.................,;;:;*?+,............................................
................:;:;..,*?%:...........................................
...............,;;,+*:..,**....................,,::,,.................
...............;;,.,;+:.,?;..................::::*??%;................
...............,*,,,,:;:?+..................,+;,..,,;%;...............
................,:+,,.;S;...................:;:+::,..?*...............
..................:;;.,?+..........::::.....;;,:*;+,:%;...............
.................:++::::?;.........+:*:.....:+...::+?%:...............
................;+.,;,..;?...................:;:,...:+%+,.............
..............,+*,,+:,...?:,:,,,:,............,:*::+;,;??:............
............,:+;.,;,.....?;;?;;;+:..........,:::*?+:,,..:%?,..........
.........,,;;:;.::,...:,:#;.............,,:::..+;:.......,#?..,,:::...
......,,:;;,;,;::...,;,.+S;..........,:;+,,..::,.......,,.*#::;;??;...
...,::::,,;,;++,...,;,..+S:......,,:::;,,;:;:,.....,,:::,.;@*.........
...;;;:;;:,;+::;,,::...:+%:....,:::,:::+;++,....,::,,.....:#?.........
..:;;,:;;;;:,:,,+:,...;%:S:...;::::;;+++:.::..,;:,.,:,,...;S*.........
..,+;,:;;,.,,:**;....,,:+%+...;;,.,::,,.::,,+;;+++*;;:,...*%?.........
...,+:,::;;:,,;*+:::::,,:%?...:*,::,..,,:;::::*;+*+::,...;?%;.........
..,*+;+;::,,::*+*;+;;,...+%,..,+:::::;;;;;;:::+++:,,....,?;%,.........
..,+.:;........,...,,,...+?+.,*;+:,....,,,:,.,,,:;;:,,.,*;+%..........
..,+;**::,..............,;**.:;,;.................,,,:;?;:??,.........
...,??*+;*;,...........,;,*,.,+;*+:.,,,.............,;+:.+;,..........
....,:;;:;*+::::::::::::,.....:**?+,;*;:,:,,,,,,,,:++;,..,............
........,...,...................,,,:::::::,::::::,:,,.................
......................................................................

......................................................................
......................................................................
.....,;;:.............................................................
....:??;;;............................................................
....,%:,.*............................................................
....,+..;;....................................................,::.....
....,+..+;...................................................;;*?+....
.....:+,.;+,.................................................*,,++....
......,+,.:+,.................................,,............:+.:+,....
.......,+,.,;;...............,::,:::,.......*:?:..........,;:.;+,.....
........,+,..:;,............;:,,?+::;;.....:*,+:........:*+,.;;.......
......:%,,+:..,;;..........:;,::;::;:;;....,..........,;;+*;;:........
......:@?,,+:...:+;;.......;++,.....+;*.............,;;,.:%?,.........
......;%*,..;;,:;;::;,.....+S;;;,,;:,%%,.........:;;:,..+*:.,.........
.......;*....**:,..,;+;,...*;.::,+;,,+*.......,:;;*,..;+;..+%.........
.......,%,...,;;,:;:,.,;:..:;:..:+..:+,.....,;+*,.,++*;,..+@%.........
........*;.....;++,.....:;:.,;;,+*,:%.....,;;:,,;,,:?;....+%,.........
........:?:,....:;+;,....,:+;;*:.,.+S;::;;;,....,++:,....,S:..........
........:S@;..;*%+:,*..:;;;:;:;:::;;;?*+;::...,;*++;,...,%+...........
........,;S*..*?+,:+++;:,...::::;;;::,.,,,;+.:+*;**S;...?*............
..........,:.,+:,:+,:*+......,,,,,.........;*::+::%?;.;??.............
.............,+.,*.,+.+:..................:;+,.*,.;;+.S@+,............
..............+:,+:+,.,+,................:*.,+.:+.:+,.*:..............
..............;:.:%*,..;+................*:.;%,??,+,..................
..............;:.,*,+..+%...............,?:;;*?:+??...................
..............,+.,*.+,;;?;............,:*?;,;:;..+:...................
...............+:;:,?+:.+;+*:::......;;:*?,::;:.:;....................
................;*;;:...+,,::++;,.....,+*,;;:+,;;.....................
........................*;....:,.....,++;..,;+;:......................
........................:?:..........,,*;.............................
........................;*;;:,.........,+.............................
...........,::;::::,...:+,;:,:..........:+,,,,:,,,....................
.........:;;;;;;+++;;;++,..;,..........,:**;;:;;;+**+;:...............
........;+,;+;;:::::;;;:;;:::,,,,,,:+++;:::;;::;::::::;+:.............
........+:;+,.........,:;;;*++::::;++;;;;;;+;:,........,+:............
........:+,.................,?;;;::;::;;;:;;;::,........++............
.........:;:,,..........,::;+*.+;,;::+*,.....,:;;::,,::+*,............
...........:;;;:,,,;;:;;+*?*++:;:;*,,,*;::,,,,,:,,,:::;+,.............
..............,::;:+??:,,,,,,,,,,:*:::*+;:::::::,,,:;;:...............
....................:;;::;;;;;;::,,,,,.,:;;;::::;;;::,................
......................................................................
......................................................................

......................................................................
......................................................................
..................:,::::;;:,..........................................
................,*%*:,,,,,,......,..,,...,:::;;:;;,...................
.........,::::;::,.,...........:;:;;:+;:.,:,,,,,;*+,..,::;;::.........
.......:*::::::+?S:...........;:,:+?;:,;;...........:;;;::,,+*,.......
......,**++:,,:+?;;;.........+;;;:,,::;:*:.......,;+*;;:,:;;;%?,......
......:;+:..:;:....*,........?%;,:,..,.;%;.......+;,:,.,,..,;+*,......
......,+*:;,::;,...;*;:,.....?%,;?+,++:,%;.....,:?:...,:+;..:*;.......
.......,;+*+,,:,:..;+%S?;,...*;.,;:,::,.+:..,;**S*:...,;,,:;++........
..........,+:,:+?.,*,,**%%*..;+;..,+:..+;..:;;+*;,*,,;,;;:?+:.........
..........:;+?++;+;,...+*;*;:.;S;.;?:,+;.,,;;;;,..;;,*+:;+:...........
........;;;+;,,;+*;::;;:,..,,:+%;;;:;+*,;;;,,+:....:;+++*;;:..........
......,+;:,,;:..,;+:,,:;;++::;%+..,,,,?;::;;,,+;:::;;+;:,:++;;,.......
.....;+;+%*+;,.......;;,.,;:..,++::::;+....;?+:;:,,:;:..:+:;**?+:.....
....,+;+*+*+;::;;;::;;....,+....,::,,.....+?:;;+;;,,::;;;:;+%%%**;....
....,%+;:,.........,*+*+::.,...,,,,,,,,:::;+*%S%%+*,:::;:;;;;;:.:+....
.....*%;,.....,,,::+**?*;+;;;;;;;:::::;;+*?*+;;++:+;:,,.......*:+,....
......:;:::;++;;;:*?+:,,.........,:+*;:::,,.....;*+,,,,,,,::::?+,.....
............,*;,..;?;.......,,;++:,**,...,,,:;+**+,,:::::++::,,.......
.............:+;..,++;;:::;;::,::::++;;;:::*+;::,.......:?,...........
..............+;:..,:;:;+,,.........,,,,,:+*..........,+;+............
..............+:;.......?;..,;;;;;;;+;;:::+:..........,;+;............
.....,+,;;....:;........++:..,...........++...........,;;.............
.....;;***....;*;.......+,+,..........,:+?...........:;:..............
.....:,,:,...:+.;;:,....+,,,..........,;;:+,........,:,...............
.............:,..,:,....:*,..........,+;::++..........................
........................;;;;,........,;::,,++.........................
................,,,,,,,:*..,;;;,........:;;::+,,......................
..........:;;::;;;::::::;;;::,:,....,::;;::::++;;;::,,,:,,............
.......,;+;:,::::::::,,....,::::::;;;;;;:,,......,:;++;;;;;:..........
......:+:..,;;::::::;;**::::,..:::;;++:,,,:;;+**;;:,......,;+,........
......+:...:;::::::,,,,::;;++?::;;;;:,:;****+;:,............;;........
......,;:........,,::;;;:,...*;:?;.,,,;+:,,:;;:,,,,,,,,,....:+........
........;;.....::::,,........+:,*+;*::;;,,,..,,:::::;::;;,,:+,........
.........:+:,......,,:;;;;;;;+::,,:+..,++;;;:::,...,,::::;;:,.........
..........,:;;;;;;;*+*+::::::;;+;;;*;;;;*;;;+++;::::;::,,,............
................,,.,,,,,,,,,,,,,,,....................................
......................................................................
......................................................................

......................................................................
......................................................................
................................,+;;*++;;,............................
...............................;+:,,*+,,;*:...........................
..............................;?.,+;,::;,:?,..........................
..............................*::+,,..,,*+%,..........................
..............................*?*,;;.,+;,%?...........................
..............................;*:.,,,,,,.;;...........................
...............................;+..;+*:.:*,...........................
..................,,,:,.........;*,:%%::?:............................
..................*+:?;........,:*;;;;:*S;............................
.................,*,+:....,:;:;:+*..,,.:?%;:,.........................
.........................:;,,...,+;::::;,,,:::;:......................
........................:;,.......,,,,,.......,+;.....................
.......................;:.+,....................+:....................
.....................,+:.,*,.................,:.,*:...................
....................,+:..,?,................,;,..,+...................
...................,+:...,?;................;%:...;;..................
.................,,;,....;S+...............,%%?:...:+,................
................;+*;:,.,+:;*...,,,,,,,...,:*%+,*,.,:*+,...............
..............,;:..,:;;*,..**:,,,,,,:;::;;+*+,.:*;:,.,+:..............
..............;?;:,..,+*,..*?;:;..........;?+..,+,...,;?;.............
..............+:.,:;+;:....*;*,..........:*%*....+++;:,.+;............
............,;;...,+;,.....+:,+:........::%*?,...,,:+,...;;...........
...........,+:..,;;,......:?+,,;:.........,.*;......,+;,..:;,.........
.........,:;,.,;+:,,,,...,?;,:..............:?,.......:;:..,+,........
........,;,.,::,:;:;*+;+::+;;,............,:;+;++;;:,:,:;+:.,+:.......
.......:;,,+;:::::::;++;+,..,;:::,,,,,::::;:,;*+**;::::::;*+.;*.......
......:;..,+,,,,,,,,,,:;**;::::,,,:::::;;:,,;+*+;:;:,.....:+,:%.......
......+;:;,+,..........,:::;;++*;::::;;::;++;;;;:,.......,+;*;+;......
......**++++,..,::::::::,,,...:?:,+:,,,;;,,,;+;,,,........;%?+?*......
......+*+*;:,...,,,,....,,,:;;:+::*;*::+:,,,..,::::::::;;;;;*?%+......
......;+*,.:::::::::;:;+;;:;::,::,::+..:+;;;+:::::::::;,,,,,:++.......
.......,,,....,,,,,,:*+;;;:::::::;:;+:::?::::,:::::::::::::::.........
............................,,,,,...,,,:::::::::,,,,,,,,,.............
......................................................................
......................................................................
......................................................................

......................................................................
..................,,;+:.......,,,,,,..................................
.................::::++;,..,;;;::,,;::,...............................
.................::::,,++:;;:...,,:+;;,::,,...........................
.............,,::,:::;:.,:;.....+?+*:,+:;+;+,.........................
...........,::,.....,,;::::.....,;;,+,:....,,.........................
..........:,........,*:,,,.......:,:+;;...........::;;,,..............
.........,:.........,;:::.....,:;;.:;:,............,:,,:::,...........
.........,:,..........,,;;,,,;:::,,,*?,..................,::,.........
..........,::,............;*?;+;:,,,:*:....................,:.........
............,::,,........,;,:;:,:,,,,+;.....................::........
...............,:::,,....:,..,;+,...,;;.....................:,........
..................,,,::::+,,..:*:....,;...................,::.........
.......................,;:,::;:+;,,,,::,,,......,,,,,,,,:::,..........
......................,;,...:,.:+.,,,;,,,,,,::,::,:,,,,,,.............
.....................,:;...::..,+:,.,:................................
....................:+,:,,:,....::,.:,................................
...................:,,,,::,.....:...:,................................
..................::...::......,:...:,................................
.................:,..,;,........+,..:,................................
................,;::,:,...,,...,;,..;.................................
...............,::;:,.....;:....;::;,.................................
.............,;:,;:.......,.....;:::..................................
.............,,::,..............:;,;,.................................
.................................,;:,.................................
......................................................................
......................................................................

...................................::,................................
.................................,;+;;:...............................
.............:;;;:.....,,........;+;.:,....,:;+:.....,:;++*,..........
............+*:::+:..;+++;:.;::,,,:,,,::,.,*;****,...:;,:,+*..........
...........,?,:,:;+.:?:,,:*:+::::;;:::,,+.+?.,,:%:...*+,:,:;,.........
...........:+.,::;+.+;:;:;+;::+*:::::+;:;:;;,:+:*,...+,.;;,:,.........
............;:,+::,.:;.:;,;:,:+?+,,::**,::,*.:+::....,*,:;:,..........
...........,+;.,*,,,,?,,;+,:.;?,,:::.+*,::,?,:;?,,...,+,.:;...........
........,:;;;::,;++:,:,::;:*::+;+;,;;;;++:,,,:;;;;+:,;::,:;:::,.......
.......,+:,....,;;::,:;*;:,:+:;,,,,:;,::;:::;;+:,:::....,....,:.......
.......:;,:.....;,:;;,,,,,:,;*:..,,:..::::;,.,,,,:.;,.......,::,......
.......:,.,......:+;.......,:*:.......;;;:......,:.:,.......,:,:......
.......;,.?;......,*:,....,;:*;:,....,;:,+,.....:,.+;,.....,+,,:......
......,+,,%;:,....:?,:,...:;,+;,;,...:,*:::.....;::+::,.....;:,;......
......,+,:;,,,....:;;,,..,::+;::.......:;,:,....;::*:.......,;,:......
......:;,?::.....,:,,,...,,:+*,:......,:+,......;,:;:,.......::;......
......:,:*::,....;:.......,,;;,,,:,:,,,:;,......:.+:,,......,;,:......
......:,+:.,::,..;,::,,,,,,:*,........,::::::,,,::;,,:::::::,,:;......
......;:%:...,,::,..::,,::,:;..........;,...,,:::::....,,,,...;+,.....
......:;+,....,;;,..::.,,:.;,..........;....,:,::;,....,,....,;+,.....
......,*+....,+;:...:,:;,:,:....:::...,:..,,:;::;*,...,;;,...:*+,.....
.......+;...,;:;+,..::::,::,..,,:;::..:,..,;:,:::+....::::...,+:......
.......+:...;;.:*...:;,,::;:..,,+,,;..;,..,;,.:::;...:;..;....;:......
......,+,..,*,.,+...;;.,:,+:..,,;..;..;...:+..::+:...+,..:,...,:......
......:+,..::..,:..,*,..::;,..,;,..,::;...+:..,;*:..,;...,;,...;......
......:;,..;,..;:..;:....;:...::....:+;..,;....:+:..,:....::..,;......
......;;,.,;..,;;..;.....:,...:,....,;;,.::....:;:..:,....,:...;......
.....,;::.::..;,;,,:.....:...,:.....:::,.;,....:,:,.;,.....;...:,.....
.....::.,.:,..;...:,....,;...::.....:,...;,....;,..,;......:...::.....
....,;,..,;..::...;,....+;...;,....,+,..,;....::...::......:,...;.....
....,:...;,..;,..,;....,;...::.....,;..,;,....::..,;.......,:,,::.....
.....;::;:...,+::;,.....:;:;:......,;;;;,.....,+:;:,...,:...,;:::.....
...,:::+:...,:::*,.....,;:;;......,:,,+,.....::,:+.....:;....,;,,;,...
...:;:;:...:;:::,.....:;,,;,......;::;,.....,;:;:.............,;+;,...
...,:;,.....,;:.......,:+:,........,:........,:,................,.....
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
...................:;;+%*;,...........................................
.................,+;;;+?*?*:..........................................
.......,........,?++,....,*%,.........................................
................+%*.,::.,::%+.........................................
................?#?.,+;.:+,**.........................................
................:%;..,,,:,.?*............::...........................
.................;+,..,+*:,?:............?;...........................
..................:%,.,;+;*:............,#*...........................
...................S+.,::;*.............,**...........................
............,::::::S;,:,,:*+:;:;;:;:.....+;...........................
...........;**%++;:::::::::;;;;***?%+,...+;...........................
..........:%+*:........:;;::,,,,,,,;**...+;...........................
.........:++;;+,...,;+*?S;:,,......,?*...*:...........................
.........+;,+::+;;+?;,,,;:::;;;:++;+?;...+;...........................
.........,+:.:;:*+:,..........,,+*;;:....++...........................
...........+;:;+:...............;;.......;+...........................
............,+?;,..............:*,.......;+...........................
..............+;+,............:*;........;+...........................
..............:S:+,..........:+:+........;+...........................
..............*@?:+..........+,.*,.......;;...........................
.............,S??;+,.........+.;*,.......+;...........................
.............*?:++;;........:;,;;,......:S:...........................
............;S,:+:+,.......,+,,.?*.......?:...........................
...........,%S.;;.;........:;..,*+;...................................
...........;%%,+:..............::,*,,:;++;,...........................
...........+S%,;,.............:;..+%++?%%**;..........................
...........:#+.*:,,...........:,:;*%+;:,.,:?;.........................
............*;,*:::;;;:::,::;:;;:,*#:,::,;,**.........................
............,,;;....,,,::::,,,....?*.,+:,+:+*.........................
..............+:..................++:..,;,.+;.........................
.............,*,.....,,............:*;.:*::?,,........................
..............*:.....;;..*:.....,,::SS+,.;?%+::*+;:...................
..............;:.....;+.:**,..:+++;:;*:..,,*+,.;+;**..................
..............;,.....:+.;:;+.:?,.....,;;::+*;.,*,.,++.................
..............+:.....,;.+,.+,+;*;:,....,:::+..,::;+?%+................
..............*:.....,*,+..:*?*?**?+::::,,::::;::,,+?%;...............
..............*:.....,*;:...*%+;+;;::::::::,:::;;;*+++%,..............
..............+,.....,**,...:?,*,........,:;::,.....:+%;..............
.............,+.......?+...:?S:++;:::::;?*+::::;;;;;+?*,..............
.............:+.......%:.+%##++*+?;:,,,,,,,,::::?*::+++*?*+:,.........
.............:;......,+,*?**;,,*.+*:,......,:,.,%*:;;:::,,:;+:........
.............:+......;;:?+::;:;?+%?+++:;++;::;;*S+,..,;;,,..,*,.......
.............;?,.....+:?:.......,:;+*+;:;:,::+;+,...:*,,+:.,.+,.......
.............:++:...,+:+.....,:.....,+?+**+*+;,,...,?,:+,.;;.*,.......
.............;,,+...,;:+..:..,+;......:,,::::,.....,*+;,.:+.,*........
............,+..;,..,;,*;,;;...:+,.................;%:..,*,,*:........
............;;......,;.+++,;+,..:*..............,::*;.,;+,,*;.........
............;,......,;.,*++::*+::%+;::,,,:;;;***+?S?::::,;;*,.........
...........,*,......:;..,*+;:,:;;:?++*+;;+;++;:,.:?::::;+:+;..........
...........;+.......;;....+*;+::;:+;.......:;....,*%+++%+;:...........
...........+:,......+:.....,:;**++?;,..,,,:+,.....:S+++;:,:+;.........
...........+;,.....:+.......,;*;:;*,;;*:::+*.......:;;;;+:,+S;........
...........,+;:,,;;;,....;;;;,,,:*:...+;:;;*:..........,,,:;+:........
............,?+++?,.....,S*::;++;,.....:*,..:;,.......................
...........,+;,,++.......+++:,..........:*,::%+.......................
..........:+:..+;........................;;+?;,.......................
.........;%:,,+;..........................,,......,??,................
.........;?%++:..................................:SS#*,...............
...........::,...................................;?*@%:...............
....................................................*,................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
.................,:::,................................................
.............,:+*?%%?*+:,.............................................
............;**+;,..,+*;+:..............................,:+*:,........
..........,+*+:.......;%,+;...........................,;;+??*+;.......
.........:*?;..........;?.+;.........................,+:;;,.:++:......
........:**;............+*.+:.....,;;++;............,+:+:....;;+......
.......,**:.............,%:,*,..,;++;?@@%,.........,+:+,.....,**......
.......+?:...............;?.;+.,+*;,,,,+@?........,+,+,.......*?,.....
......;?+.................?:.*:,%?,+;.:;;%........*,;:........**,.....
....,:**,.................:+.:+;%;.++.;+;?.......+::;.........+*,.....
....;S*?+..................*,.*:*:..,+:.+?......:+,*,.......,,**,.....
.....,*:...................;,.+,,S+,;?:,*,......+,;:........,?*%:.....
....,*+;;...........,.....,+:.;;,#*;;:;?,......:+,*..........:*:......
....;?:.*;:;;;;;;*;+?**+;;;*:.;*;*;:;:;???+;::,+,;;.........,;;.......
.....;;;;:::,,,.:+.:++++;,.:;.:;,,,,,,:**:,,,:;*.?++::::,:+:+:?:......
......,,::;;;;;;;*;+*;;+*?*++.:;,;;;;;;,......+;,%++:*:,::??;+;,......
.............,,,,,,,,:::;;;*+.:;...:;:;:...,;*%,;*?,:?:::;*+:,........
...........................+;.:;....,......,?;+.+;::;:,,,.............
...........................*:.;;...........,*.;.+,....................
..........................,?,.?;..........,*;.+.+,....................
..........................;?.,++,.........+?:.*.;:....................
..........................+;.+;,+.........+*,.*,;;....................
.........................,?,,*,.;:.......,;+,.+,:;....................
.........................;;.:?..,;.........;:.+:,+....................
........................,+..+;;..,.........:+.++.+:...................
.......................,+,.++.;:...........,*.:?.,+...................
......................,+:.:%+:,;,..........:*..*;.+:..................
.....................,+:.:++;:::;;;;::::::;;*,.,*:,*,.................
...................,:+,.;+.+,.....,,,,,,,,..:;..,*;;*.................
...................;*:;+:.,+................,+....,,,.................
....................,:;,..:;.................+,.......................
..........................+,........:,.......+,.......................
.........................,+........:+,.......;,.......................
.........................;:.......,*:........;;.......................
.........................*,.......+;+,......::;.......................
.........................*,......,+.+;......;;;.......................
........................,+.......+:.:+......:++.......................
........................;:......,+..,+,.....,**.......................
........................+,......+,...;;......:%,......................
.......................,*......;:....,+,......*,......................
........................*,....;;......:+......;:......................
.......................,S,...;;........+,.....;;......................
.......................;?;...*,........;;.....,+......................
......................,*,+,.,*.........,+....,*:......................
......................;;.;:.,+.........,+....;*,......................
.....................,+..,:.;;.........,+....,:;......................
.....................;:.....?:.........,+.....,+,.....................
....................,+.....:%,..........+,.....;:.....................
....................;;....:+*,..........*,.....,+.....................
....................*;..,;+,+...........:+......:+....................
....................+++;+:,+:.....;+,....++,:::;+:....................
....................,*+;;*;,......;%,.....,+*::++.....................
....................:*;;*+.......,;;,.......+*::;;;,..................
..................,;;,.;*....................;;,..:?;.................
.................,??,.;+......................,;;;+S;.................
.................,;%++;.........................,,::..................
...................:;,................................................
......................................................................
......................................................................
......................................................................
......................................................................

5) Continue standing with the legs apart. Put your thumbs on the Mercury mounds (the mound below the little finger, palm side) (A), and make your hands into fists (B). Swing your arms backward in large rapid circles, making sure to move the shoulders. Chant aloud, Har Har Har Har Har Har Hari. 2-3 circles per repetition. Continue rhythmically coordinating the movement with the mantra for 2-3 minutes. This exercise balances the psyche and enhances communication skills.

......................................................................
......................................................................
......................................................................
.........................................,,:;;::,.....................
......................................,:*??*;::+*?+,..................
.....................................;%#%:....,*??%%;.................
....................................;%S??:..,++:,..:?,................
...................................,?*??*..:?;..;::.?:................
...................................,%??%%+*+,...;**:%,................
....................................*#S@?,:.....:+:,*,................
.....................................;#@S;,........;?,................
...........................,,,,,,,:;*%@@@S,......,?%,.................
.....................,;+?%?%*%S#S###%?+;?;......,,?;..................
...................:*#@@#%?++***?**?*;;+:......++++,..................
.................:%@@#*:,,;+++;::,.,+S@;......;*......................
................+@@#+,,++;:,.........:%?*+;;;*%,......................
...............+@@@+;++:..............:*,:::;+**+,....................
.............,:?%*+:,,.................:*:.....,:**,..................
...........:??*+:,,,....................,+*;:,,...;*:.................
..........:%;,,::;+%*,......,,,...........,:;+:....:*.................
..........,*.....,,:%S*+;;+*+%+*+,.................++.................
...........*::;+;;;;*%:,,,,,.*,+*++,..............,?,.................
...........,S@*,.....:*;.....*;,*.;;..............;?..................
............#@?+;,....,+*:...*;,?.................:%,.................
............S@:.;*+:....,*+,.*;.?..................++.................
............S@?;,.:+*+:...:*+?;.?..................;+.................
............;#S@?...,:;++:..;?*;+.................,?,.................
.............+%@@,......:+*:..:*?;,...............?;..................
..............;#@;........,?,...,+*+:............:*...................
...............+@*,........+?:..,+%S%?,..........;+...................
................*,........,*:?*+*?%S%%S:.........++...................
..........................+;.?%#%*%*%?;,....,::,,?,...................
.........................:%,+?;@:+S+;+....,+*+**?:....................
.........................+?%*++?+::,......,;...*:.....................
.........................*;*....:++;:..........*:.....................
.........................+++......,:++;,.......?;.....................
........................,**:.........,;+**+++++S?.....................
........................,??,............+%*+;,.?S,....................
........................:??.........:,..*%++:..?S,....................
........................:??.........:*..%%;*,..*%,....................
........................:*?..........++.%S,*...*?:....................
........................,+*...........*:%+,+..,+*:....................
........................,**,..........,%#,+;..;;*,....................
........................,*+;...........:?,?,..*:?,....................
.........................*:*............+?:..,*,*.....................
.........................*:+;...........,?,..;+,*.....................
.........................;+,*............+;..;+:+.....................
.........................,*.+;...........,*..:+:*.....................
..........................*:,*,...........*:.,;:*.....................
..........................;?.,*,..........++...,*.....................
..........................,%;.:*,.........+*....?,....................
...........................*%..;*.........+*....*;....................
...........................:#;..*+........+*....;*....................
............................*?;.,?,.......++....,*,...................
............................+;*:.;;......;%,.....?,...................
............................;;,*:,:......+?.....:?,...................
............................:+.,*,.......,*.....*:....................
............................,?..,*,.......*:...:*.....................
............................,*,..;*.......:+..,*,.....................
.............................+:...+;.......*:.+;......................
.............................:*....*:......:*;*.......................
.............................,S,...,*,......?*,.......................
.............................*S;....:*......*:........................
............................;*:*.....,......*+........................
...........................,%:.?,...........*S:.......................
...........................*;..+;...........*:*.......................
...........................?:,,:*...........?,;+.......,,.............
...........................??++*S:..........:,,?......;%:.............
...........................??+++%*............,*.....:%;?,............
...........................:?++;.*+............?,....,*;+.............
.............................,:?+,+*:..........?,.....................
................................+?;,+*;::;+***?%......................
.................................:%?++%@#::,,:*%......................
.........................;;,.......:;;;;S?+++;;*+.....................
.........................;##%;..........,*;.....++....................
..........................:%**;:.........:?:....,*+,..................
.............................,:+*+:,......:?:.....+?,.................
................................,:+*++;?;..;%,.....;?,................
....................................,+S##%:.+?,.....;?,...............
......................................,,,::..+?,,:;+;;*...............
..............................................;*?##S#*S:..............
...............................................,:+**++;,..............
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

6) Stand on the balls of your feet and place your hands on your hips. kick your feet forward alternately in a jogging shuffling motion. Use a fast pace. Chant aloud, Hum Dum Har Har, Har Har Hum Dum, one repetition every 3-4 seconds. Continue rhythmically coordinating the movement with the mantra for 3 minutes. This exercise balances the metals in the body.

7) Immediately lie down with your legs straight and begin a Cat Stretch to both sides, alternately bending the knees and touching them to the ground on the other side of the straight leg. Continue this powerfully for 1-2 minutes.

......................................................................
......................................................................
...,......,,,,,:,,::;;::::::;:,:::;:::::,.............................
..,+**+;::?;:::::;;+;;::;,.,+;,,;+;+:,.,::............................
....,::::::::::,??,;:;;*;.:,,;::.;,*,....:;..,,.......................
...............,%?:;,:;++;,,:;:::,.:.....;*+++,:::....................
................,;;;:;;::+;;+*+;;?;:,..,;+,;;+:::;::;:::;;:,,,,.......
......................;?;;*:,::,:++;,,::,.:,:;,,,.,,,,::::+?+:::,,....
......................,*.:+:..,:...:;:,.,:::;:;;;;+::;;+;:;+;::::+:...
......................::,;....::...,;,,:;:,,...................,,,,...
.....................,*:;;............,...............................
......................+?*,............................................
......................................................................
......................................................................

This exercise puts pressure on the liver and removes toxins. It also consolidates the effects of the previous exercises.

8) Come into Half Cobra Pose. Lie on your stomach with your neck up and chin out, palms flat on the floor under the shoulders. Keep the heels together with the soles of the feet facing up (A). Inhale and arch the spine up while resting on the forearms (B). Begin to kick your buttocks hard with alternate heels. Continue for 3-4 minutes at a moderate pace. Switch to a rapid pace for the last minute. Total exercise time should be 4-5 minutes.

..................,,..................................................
...............,;*::::,...............................................
..............,;:+...,;,......................,,,,....................
..............;:,;;:.,:,.................,,::;;,;:::::::,.............
..............:;,.,;:?:................:::,,.;+,;,:::,:::::,..........
...............,::.;;+?+.............;;:...,::,:;:,.,:,::;:::.........
...........:+....,;+,.,??+:.........,+,....:,,:::,.,:,:;:,..:;........
...........;;.....;,....,;*?:....,,,,......:.:,;..,;:,.......,:.......
.................,;;...+:..;S+++:;::;;:,,,,,::.;.,+:,.........,:......
......,::;:;;;:::;+;,.,;....;*,%:.;.,,:;;;::;;::,+:............+;.....
.....,++*;::::::::;;..:*:::::;:%:.;.....,,::::;:++:;;;;;::::::;;:.....
..........,..,,,,,;;,.;+;++;:,,?:,:.............,::,,......+;;.;,.....
...:;+*;::;;**::,;*+:;+,.,,,,::::;::::;:::::::::;:,,,,,,:,;+:;::;+;...
...:+++;,:,::,::::;;;+,..................,,,,,,,,,,,,,,,,,,....,,:;...
....................,.................................................
......................................................................

This exercise is specifically for regulating the calcium/magnesium balance in the bloodstream and body which is controlled up the thighbone. This bone also controls one's sexuality. The exercise also applies maximum pressure to the parathyroid and thyroid when the

Page 69

......................................................................
........................,,,,,...;*?*+,................................
...................,,::::::,,..*+:,,;S,.......:::::,,.................
................,,:::,........,%,;,:,*;..........,,,::,,..............
..............,::,,...........,*,.::,+,...............,::,............
............,::,...............,+::;+,..................,:;,..........
...........+*:.................,+,..::,..,,..............,+*..........
.....,,,,,,+,....,:,,,,,,,::::::;::::;;;;;::::::::::,,......,,:;;;,...
...:;::;:;:...,;;::,,,,,,:;:,....,,,,..*:.:,....,,,,::;:,,,,+::;;+?,..
..,*,,::.,:;::;;.......,::,.;,.........:::+:::;:,.....:+:;+;:,,::.?:..
..,?:::,,;:,..,;.....,;::.,:;+.........;,,;..:;,......,;..:;;,,::;*,..
...,;*:::*%;,::,....,+:;**:,.+;,,::::,,;,;,.::.........:+;+S%:;:;;,...
......,,.:%:,,......,;+;,+;..;;,,,,,,,.;,::;,..:,........,,;+.........
........,;,.........,::::,,:,;+........;:,++...,::,....,,...;,........
........;,.,::::,,,::,...:;,:;?:......,+;***,...,:;:,;::;?:.,;........
.......,;::;+:::+;::,:,...+*;**:......:?;,:,.,::;;;+;+;::?;;;;:.......
.......,;++*;,::;**;:::...,,,+,,,,,,,,:*;,....,,,:*%?+*::;;:+;,.......
.........,#?,,..,*;,......,,+:,,:::::,,;:,::::,,,:::+:,.+?,...........
.........;%,....;,,:::::::::;..........;,...........,*..+?............
........,?:....::.,::::,...,:.....,,,..+......,......+,.,%,...........
........+;.....;,...,,+;...,;.....+:::.+.....,+,.....+:..+*...........
........*+:....;.....,:;...::....,;;,:.;,....:::.....;;..:%:..........
........;%:...,+.....;,;,..::....,:;::.;,....;.:.....:+..,**,.........
.........;,...::....::.;,..::....:,:::.,:...,:.::....:+....+,.........
..............::...,;..;,..:;...,;.:;:.,+...,:..::...,;...............
..............:,...;,..::..::...:,..+;.,+:..::..,+....;,..............
.............,;...,;...,:..;;,.,;...:;.,:,..;:...+,...,;..............
.............+,...;,...:+,,;,:.,;...,:.:,...;:...:;....;,.............
............:;...::....:;:::...,:...,;.;,...,;....;,...,;.............
...........,+...:+.....;,.::...,:...,;.;,...,;....,+....::............
...........;:..:*,.....+..:;...,:....;.,:,.,::.....;:..,::............
...........,;::;:......,;,:;...::....::.:+:;;......,;;:;;.............
...........,+:+,........+;,:;:;:,....,;+,;,:;........;::;,............
.........,;:.:;........,;,,;;;;........,+:.;:........,;,,;:...........
.........;%;:;..........;:+:.;,..,;,....:*;;..........,;;*:...........
..........,:,...........,,;*;:...:;.......,............,:,............
...........................,,.........................................
......................................................................

.....................................,,...............................
..................................,:;?%?+,............................
..................................;+:::;;*:...........................
.................................,?:;,.,,++...........................
...........................,.....+?,:;,+::*,..........................
..........................:*.....+;..,;:.,;,..........................
..........................::......;;:;*::;............................
..................................,*;..:*.............................
................:::,..........,,,:+:....+,,........,;:,...............
.........,:,,,:;;,:+:,.....,;;;;;;::;::,;*++;:,...:+?*;,..............
.......,:;:,:;++;::;+;::,,:;:.......,,,,,...,;*,..++::::..............
......,;:.,,,....,,,...:;;,..:,...............:+,.,,.:;:..............
.....,;,.:*,.........,::,...,;;................,+:...:;;..............
....::,..+;..,.....,;:;;*::;;;?,...........,;;...;:.,;;:..............
..,+;,.::+;.,:,,...:;.,::?;,..**:,,,,,,,,,.;+;;...::+***..............
.,?+**?;.,+,;::.....;*+:,+;...;;,::::,:::,.*+;*+,,:+,++,..............
.:%+;:*;,,+?+,......,::;..;:..;;,,;;;;,,..:+.:;*++*;,:;...............
.,;+;::;;+;,...........**,.:;;;*;+:;;??;+;;,.,;,.,+*,............,,...
.....,::++:,,,,,,,,,...,**+:,:+?++;,.,*;,,:;;;,,:+%#:,.......,+++;+;..
........,+:;;::::;;;;;::;%?;;+;%*;?,...++;+,+???*%S%%?*;,:;;;+**:.:+..
........;;.....,.,,..,,:;+,.;*,,;.+*....+:;++:,;*,.,*S????::;*;,.,*:..
.......,?,....:..,:.....;+:.??++;:,:;...,++,..:?,...,*..+;*+:....*+...
......,?%.....::.,:.....,+;,*..,:;;;+;...:,...??,...,*..;,.....,;;....
.....;SS;.....:+.::.....,++;;........;+,.::.,,?%?*;;;?::;.....:+:.....
....*%+::.....:+.,,.,....;;*,.........:+,,+;+;*?*:,,::,**:,..:+,......
...;S:.::.....:;,,.,:....:;+.......;,.,,*;;;++;+,:+,.;+;:+?*;;,.......
...%*..:;.....:+;,.,;..,,.;:......,?:,::;,,:;;+*?::+;;*;+;:,,.........
..,#*:.::.....;+,..,:..::.;,......;:;,:::.....,++**?*:..,:............
...*?+.;:.....*+...,:..,;.;......:;.;::,;......;,+,.....::............
....:*::,.....+:.,:,:...;,+......;,.;;,.;.....,+.::.....::............
.......;,.....+,..:::...:;*.....::..;::.;,....;:.::.....,+............
.......:.....::...:*,....+*....,+,..;::.+,...,;..,*.....:;............
......,;....:+....,;.....++....;:...;;,,*,...,;..,*+,..:?:............
......:;....::.....;,....*;...,;....;*,;,;:..:;...;,,.;*;;............
......;,....::.....;,...:+;,..+:....:?;,.,*:.::...;..,:,,;............
.....:;....,+,.....;:...+:::..+,.....*;....,.;,...*,.....:............
.....;:....::......;,..,+..,..+,.....;;.....,;....:*,....;............
.....;,....;,......;,..:;.....+,....,;+,...:+......*+:...;,...........
.....+,...::.......;...;,....,+.....,;*:..,;;......:*,;,.::...........
....,+...,+,.......+,..+,....,;......++:...::.......*;,;.,;...........
.....;+;;*;........,++;;.....;;.....,*:+;:+;,........+::;+,...........
....,;*;:+..........,+,:+;::;+,......;.+;;+..........+::+;............
...;+,.,+;...........;,,+;;*:.........,+,,;..........:+,;;............
...;S:,;:.............:;,,+:.........:+,.;:..........,;.,+,...........
....;+;,.............,S;.:;.........:?:.;:............;:.,+,..........
......................;?;;,.........,??,;..............;:+?;..........
.......................:,.............:,...............,::,...........
......................................................................
......................................................................

.....................,................................................
.................,;;:;*?+,............................................
................:;:;..,*?%:...........................................
...............,;;,+*:..,**....................,,::,,.................
...............;;,.,;+:.,?;..................::::*??%;................
...............,*,,,,:;:?+..................,+;,..,,;%;...............
................,:+,,.;S;...................:;:+::,..?*...............
..................:;;.,?+..........::::.....;;,:*;+,:%;...............
.................:++::::?;.........+:*:.....:+...::+?%:...............
................;+.,;,..;?...................:;:,...:+%+,.............
..............,+*,,+:,...?:,:,,,:,............,:*::+;,;??:............
............,:+;.,;,.....?;;?;;;+:..........,:::*?+:,,..:%?,..........
.........,,;;:;.::,...:,:#;.............,,:::..+;:.......,#?..,,:::...
......,,:;;,;,;::...,;,.+S;..........,:;+,,..::,.......,,.*#::;;??;...
...,::::,,;,;++,...,;,..+S:......,,:::;,,;:;:,.....,,:::,.;@*.........
...;;;:;;:,;+::;,,::...:+%:....,:::,:::+;++,....,::,,.....:#?.........
..:;;,:;;;;:,:,,+:,...;%:S:...;::::;;+++:.::..,;:,.,:,,...;S*.........
..,+;,:;;,.,,:**;....,,:+%+...;;,.,::,,.::,,+;;+++*;;:,...*%?.........
...,+:,::;;:,,;*+:::::,,:%?...:*,::,..,,:;::::*;+*+::,...;?%;.........
..,*+;+;::,,::*+*;+;;,...+%,..,+:::::;;;;;;:::+++:,,....,?;%,.........
..,+.:;........,...,,,...+?+.,*;+:,....,,,:,.,,,:;;:,,.,*;+%..........
..,+;**::,..............,;**.:;,;.................,,,:;?;:??,.........
...,??*+;*;,...........,;,*,.,+;*+:.,,,.............,;+:.+;,..........
....,:;;:;*+::::::::::::,.....:**?+,;*;:,:,,,,,,,,:++;,..,............
........,...,...................,,,:::::::,::::::,:,,.................
......................................................................

......................................................................
......................................................................
.....,;;:.............................................................
....:??;;;............................................................
....,%:,.*............................................................
....,+..;;....................................................,::.....
....,+..+;...................................................;;*?+....
.....:+,.;+,.................................................*,,++....
......,+,.:+,.................................,,............:+.:+,....
.......,+,.,;;...............,::,:::,.......*:?:..........,;:.;+,.....
........,+,..:;,............;:,,?+::;;.....:*,+:........:*+,.;;.......
......:%,,+:..,;;..........:;,::;::;:;;....,..........,;;+*;;:........
......:@?,,+:...:+;;.......;++,.....+;*.............,;;,.:%?,.........
......;%*,..;;,:;;::;,.....+S;;;,,;:,%%,.........:;;:,..+*:.,.........
.......;*....**:,..,;+;,...*;.::,+;,,+*.......,:;;*,..;+;..+%.........
.......,%,...,;;,:;:,.,;:..:;:..:+..:+,.....,;+*,.,++*;,..+@%.........
........*;.....;++,.....:;:.,;;,+*,:%.....,;;:,,;,,:?;....+%,.........
........:?:,....:;+;,....,:+;;*:.,.+S;::;;;,....,++:,....,S:..........
........:S@;..;*%+:,*..:;;;:;:;:::;;;?*+;::...,;*++;,...,%+...........
........,;S*..*?+,:+++;:,...::::;;;::,.,,,;+.:+*;**S;...?*............
..........,:.,+:,:+,:*+......,,,,,.........;*::+::%?;.;??.............
.............,+.,*.,+.+:..................:;+,.*,.;;+.S@+,............
..............+:,+:+,.,+,................:*.,+.:+.:+,.*:..............
..............;:.:%*,..;+................*:.;%,??,+,..................
..............;:.,*,+..+%...............,?:;;*?:+??...................
..............,+.,*.+,;;?;............,:*?;,;:;..+:...................
...............+:;:,?+:.+;+*:::......;;:*?,::;:.:;....................
................;*;;:...+,,::++;,.....,+*,;;:+,;;.....................
........................*;....:,.....,++;..,;+;:......................
........................:?:..........,,*;.............................
........................;*;;:,.........,+.............................
...........,::;::::,...:+,;:,:..........:+,,,,:,,,....................
.........:;;;;;;+++;;;++,..;,..........,:**;;:;;;+**+;:...............
........;+,;+;;:::::;;;:;;:::,,,,,,:+++;:::;;::;::::::;+:.............
........+:;+,.........,:;;;*++::::;++;;;;;;+;:,........,+:............
........:+,.................,?;;;::;::;;;:;;;::,........++............
.........:;:,,..........,::;+*.+;,;::+*,.....,:;;::,,::+*,............
...........:;;;:,,,;;:;;+*?*++:;:;*,,,*;::,,,,,:,,,:::;+,.............
..............,::;:+??:,,,,,,,,,,:*:::*+;:::::::,,,:;;:...............
....................:;;::;;;;;;::,,,,,.,:;;;::::;;;::,................
......................................................................
......................................................................

......................................................................
......................................................................
..................:,::::;;:,..........................................
................,*%*:,,,,,,......,..,,...,:::;;:;;,...................
.........,::::;::,.,...........:;:;;:+;:.,:,,,,,;*+,..,::;;::.........
.......:*::::::+?S:...........;:,:+?;:,;;...........:;;;::,,+*,.......
......,**++:,,:+?;;;.........+;;;:,,::;:*:.......,;+*;;:,:;;;%?,......
......:;+:..:;:....*,........?%;,:,..,.;%;.......+;,:,.,,..,;+*,......
......,+*:;,::;,...;*;:,.....?%,;?+,++:,%;.....,:?:...,:+;..:*;.......
.......,;+*+,,:,:..;+%S?;,...*;.,;:,::,.+:..,;**S*:...,;,,:;++........
..........,+:,:+?.,*,,**%%*..;+;..,+:..+;..:;;+*;,*,,;,;;:?+:.........
..........:;+?++;+;,...+*;*;:.;S;.;?:,+;.,,;;;;,..;;,*+:;+:...........
........;;;+;,,;+*;::;;:,..,,:+%;;;:;+*,;;;,,+:....:;+++*;;:..........
......,+;:,,;:..,;+:,,:;;++::;%+..,,,,?;::;;,,+;:::;;+;:,:++;;,.......
.....;+;+%*+;,.......;;,.,;:..,++::::;+....;?+:;:,,:;:..:+:;**?+:.....
....,+;+*+*+;::;;;::;;....,+....,::,,.....+?:;;+;;,,::;;;:;+%%%**;....
....,%+;:,.........,*+*+::.,...,,,,,,,,:::;+*%S%%+*,:::;:;;;;;:.:+....
.....*%;,.....,,,::+**?*;+;;;;;;;:::::;;+*?*+;;++:+;:,,.......*:+,....
......:;:::;++;;;:*?+:,,.........,:+*;:::,,.....;*+,,,,,,,::::?+,.....
............,*;,..;?;.......,,;++:,**,...,,,:;+**+,,:::::++::,,.......
.............:+;..,++;;:::;;::,::::++;;;:::*+;::,.......:?,...........
..............+;:..,:;:;+,,.........,,,,,:+*..........,+;+............
..............+:;.......?;..,;;;;;;;+;;:::+:..........,;+;............
.....,+,;;....:;........++:..,...........++...........,;;.............
.....;;***....;*;.......+,+,..........,:+?...........:;:..............
.....:,,:,...:+.;;:,....+,,,..........,;;:+,........,:,...............
.............:,..,:,....:*,..........,+;::++..........................
........................;;;;,........,;::,,++.........................
................,,,,,,,:*..,;;;,........:;;::+,,......................
..........:;;::;;;::::::;;;::,:,....,::;;::::++;;;::,,,:,,............
.......,;+;:,::::::::,,....,::::::;;;;;;:,,......,:;++;;;;;:..........
......:+:..,;;::::::;;**::::,..:::;;++:,,,:;;+**;;:,......,;+,........
......+:...:;::::::,,,,::;;++?::;;;;:,:;****+;:,............;;........
......,;:........,,::;;;:,...*;:?;.,,,;+:,,:;;:,,,,,,,,,....:+........
........;;.....::::,,........+:,*+;*::;;,,,..,,:::::;::;;,,:+,........
.........:+:,......,,:;;;;;;;+::,,:+..,++;;;:::,...,,::::;;:,.........
..........,:;;;;;;;*+*+::::::;;+;;;*;;;;*;;;+++;::::;::,,,............
................,,.,,,,,,,,,,,,,,,....................................
......................................................................
......................................................................

......................................................................
......................................................................
................................,+;;*++;;,............................
...............................;+:,,*+,,;*:...........................
..............................;?.,+;,::;,:?,..........................
..............................*::+,,..,,*+%,..........................
..............................*?*,;;.,+;,%?...........................
..............................;*:.,,,,,,.;;...........................
...............................;+..;+*:.:*,...........................
..................,,,:,.........;*,:%%::?:............................
..................*+:?;........,:*;;;;:*S;............................
.................,*,+:....,:;:;:+*..,,.:?%;:,.........................
.........................:;,,...,+;::::;,,,:::;:......................
........................:;,.......,,,,,.......,+;.....................
.......................;:.+,....................+:....................
.....................,+:.,*,.................,:.,*:...................
....................,+:..,?,................,;,..,+...................
...................,+:...,?;................;%:...;;..................
.................,,;,....;S+...............,%%?:...:+,................
................;+*;:,.,+:;*...,,,,,,,...,:*%+,*,.,:*+,...............
..............,;:..,:;;*,..**:,,,,,,:;::;;+*+,.:*;:,.,+:..............
..............;?;:,..,+*,..*?;:;..........;?+..,+,...,;?;.............
..............+:.,:;+;:....*;*,..........:*%*....+++;:,.+;............
............,;;...,+;,.....+:,+:........::%*?,...,,:+,...;;...........
...........,+:..,;;,......:?+,,;:.........,.*;......,+;,..:;,.........
.........,:;,.,;+:,,,,...,?;,:..............:?,.......:;:..,+,........
........,;,.,::,:;:;*+;+::+;;,............,:;+;++;;:,:,:;+:.,+:.......
.......:;,,+;:::::::;++;+,..,;:::,,,,,::::;:,;*+**;::::::;*+.;*.......
......:;..,+,,,,,,,,,,:;**;::::,,,:::::;;:,,;+*+;:;:,.....:+,:%.......
......+;:;,+,..........,:::;;++*;::::;;::;++;;;;:,.......,+;*;+;......
......**++++,..,::::::::,,,...:?:,+:,,,;;,,,;+;,,,........;%?+?*......
......+*+*;:,...,,,,....,,,:;;:+::*;*::+:,,,..,::::::::;;;;;*?%+......
......;+*,.:::::::::;:;+;;:;::,::,::+..:+;;;+:::::::::;,,,,,:++.......
.......,,,....,,,,,,:*+;;;:::::::;:;+:::?::::,:::::::::::::::.........
............................,,,,,...,,,:::::::::,,,,,,,,,.............
......................................................................
......................................................................
......................................................................

......................................................................
..................,,;+:.......,,,,,,..................................
.................::::++;,..,;;;::,,;::,...............................
.................::::,,++:;;:...,,:+;;,::,,...........................
.............,,::,:::;:.,:;.....+?+*:,+:;+;+,.........................
...........,::,.....,,;::::.....,;;,+,:....,,.........................
..........:,........,*:,,,.......:,:+;;...........::;;,,..............
.........,:.........,;:::.....,:;;.:;:,............,:,,:::,...........
.........,:,..........,,;;,,,;:::,,,*?,..................,::,.........
..........,::,............;*?;+;:,,,:*:....................,:.........
............,::,,........,;,:;:,:,,,,+;.....................::........
...............,:::,,....:,..,;+,...,;;.....................:,........
..................,,,::::+,,..:*:....,;...................,::.........
.......................,;:,::;:+;,,,,::,,,......,,,,,,,,:::,..........
......................,;,...:,.:+.,,,;,,,,,,::,::,:,,,,,,.............
.....................,:;...::..,+:,.,:................................
....................:+,:,,:,....::,.:,................................
...................:,,,,::,.....:...:,................................
..................::...::......,:...:,................................
.................:,..,;,........+,..:,................................
................,;::,:,...,,...,;,..;.................................
...............,::;:,.....;:....;::;,.................................
.............,;:,;:.......,.....;:::..................................
.............,,::,..............:;,;,.................................
.................................,;:,.................................
......................................................................
......................................................................

...................................::,................................
.................................,;+;;:...............................
.............:;;;:.....,,........;+;.:,....,:;+:.....,:;++*,..........
............+*:::+:..;+++;:.;::,,,:,,,::,.,*;****,...:;,:,+*..........
...........,?,:,:;+.:?:,,:*:+::::;;:::,,+.+?.,,:%:...*+,:,:;,.........
...........:+.,::;+.+;:;:;+;::+*:::::+;:;:;;,:+:*,...+,.;;,:,.........
............;:,+::,.:;.:;,;:,:+?+,,::**,::,*.:+::....,*,:;:,..........
...........,+;.,*,,,,?,,;+,:.;?,,:::.+*,::,?,:;?,,...,+,.:;...........
........,:;;;::,;++:,:,::;:*::+;+;,;;;;++:,,,:;;;;+:,;::,:;:::,.......
.......,+:,....,;;::,:;*;:,:+:;,,,,:;,::;:::;;+:,:::....,....,:.......
.......:;,:.....;,:;;,,,,,:,;*:..,,:..::::;,.,,,,:.;,.......,::,......
.......:,.,......:+;.......,:*:.......;;;:......,:.:,.......,:,:......
.......;,.?;......,*:,....,;:*;:,....,;:,+,.....:,.+;,.....,+,,:......
......,+,,%;:,....:?,:,...:;,+;,;,...:,*:::.....;::+::,.....;:,;......
......,+,:;,,,....:;;,,..,::+;::.......:;,:,....;::*:.......,;,:......
......:;,?::.....,:,,,...,,:+*,:......,:+,......;,:;:,.......::;......
......:,:*::,....;:.......,,;;,,,:,:,,,:;,......:.+:,,......,;,:......
......:,+:.,::,..;,::,,,,,,:*,........,::::::,,,::;,,:::::::,,:;......
......;:%:...,,::,..::,,::,:;..........;,...,,:::::....,,,,...;+,.....
......:;+,....,;;,..::.,,:.;,..........;....,:,::;,....,,....,;+,.....
......,*+....,+;:...:,:;,:,:....:::...,:..,,:;::;*,...,;;,...:*+,.....
.......+;...,;:;+,..::::,::,..,,:;::..:,..,;:,:::+....::::...,+:......
.......+:...;;.:*...:;,,::;:..,,+,,;..;,..,;,.:::;...:;..;....;:......
......,+,..,*,.,+...;;.,:,+:..,,;..;..;...:+..::+:...+,..:,...,:......
......:+,..::..,:..,*,..::;,..,;,..,::;...+:..,;*:..,;...,;,...;......
......:;,..;,..;:..;:....;:...::....:+;..,;....:+:..,:....::..,;......
......;;,.,;..,;;..;.....:,...:,....,;;,.::....:;:..:,....,:...;......
.....,;::.::..;,;,,:.....:...,:.....:::,.;,....:,:,.;,.....;...:,.....
.....::.,.:,..;...:,....,;...::.....:,...;,....;,..,;......:...::.....
....,;,..,;..::...;,....+;...;,....,+,..,;....::...::......:,...;.....
....,:...;,..;,..,;....,;...::.....,;..,;,....::..,;.......,:,,::.....
.....;::;:...,+::;,.....:;:;:......,;;;;,.....,+:;:,...,:...,;:::.....
...,:::+:...,:::*,.....,;:;;......,:,,+,.....::,:+.....:;....,;,,;,...
...:;:;:...:;:::,.....:;,,;,......;::;,.....,;:;:.............,;+;,...
...,:;,.....,;:.......,:+:,........,:........,:,................,.....
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
...................:;;+%*;,...........................................
.................,+;;;+?*?*:..........................................
.......,........,?++,....,*%,.........................................
................+%*.,::.,::%+.........................................
................?#?.,+;.:+,**.........................................
................:%;..,,,:,.?*............::...........................
.................;+,..,+*:,?:............?;...........................
..................:%,.,;+;*:............,#*...........................
...................S+.,::;*.............,**...........................
............,::::::S;,:,,:*+:;:;;:;:.....+;...........................
...........;**%++;:::::::::;;;;***?%+,...+;...........................
..........:%+*:........:;;::,,,,,,,;**...+;...........................
.........:++;;+,...,;+*?S;:,,......,?*...*:...........................
.........+;,+::+;;+?;,,,;:::;;;:++;+?;...+;...........................
.........,+:.:;:*+:,..........,,+*;;:....++...........................
...........+;:;+:...............;;.......;+...........................
............,+?;,..............:*,.......;+...........................
..............+;+,............:*;........;+...........................
..............:S:+,..........:+:+........;+...........................
..............*@?:+..........+,.*,.......;;...........................
.............,S??;+,.........+.;*,.......+;...........................
.............*?:++;;........:;,;;,......:S:...........................
............;S,:+:+,.......,+,,.?*.......?:...........................
...........,%S.;;.;........:;..,*+;...................................
...........;%%,+:..............::,*,,:;++;,...........................
...........+S%,;,.............:;..+%++?%%**;..........................
...........:#+.*:,,...........:,:;*%+;:,.,:?;.........................
............*;,*:::;;;:::,::;:;;:,*#:,::,;,**.........................
............,,;;....,,,::::,,,....?*.,+:,+:+*.........................
..............+:..................++:..,;,.+;.........................
.............,*,.....,,............:*;.:*::?,,........................
..............*:.....;;..*:.....,,::SS+,.;?%+::*+;:...................
..............;:.....;+.:**,..:+++;:;*:..,,*+,.;+;**..................
..............;,.....:+.;:;+.:?,.....,;;::+*;.,*,.,++.................
..............+:.....,;.+,.+,+;*;:,....,:::+..,::;+?%+................
..............*:.....,*,+..:*?*?**?+::::,,::::;::,,+?%;...............
..............*:.....,*;:...*%+;+;;::::::::,:::;;;*+++%,..............
..............+,.....,**,...:?,*,........,:;::,.....:+%;..............
.............,+.......?+...:?S:++;:::::;?*+::::;;;;;+?*,..............
.............:+.......%:.+%##++*+?;:,,,,,,,,::::?*::+++*?*+:,.........
.............:;......,+,*?**;,,*.+*:,......,:,.,%*:;;:::,,:;+:........
.............:+......;;:?+::;:;?+%?+++:;++;::;;*S+,..,;;,,..,*,.......
.............;?,.....+:?:.......,:;+*+;:;:,::+;+,...:*,,+:.,.+,.......
.............:++:...,+:+.....,:.....,+?+**+*+;,,...,?,:+,.;;.*,.......
.............;,,+...,;:+..:..,+;......:,,::::,.....,*+;,.:+.,*........
............,+..;,..,;,*;,;;...:+,.................;%:..,*,,*:........
............;;......,;.+++,;+,..:*..............,::*;.,;+,,*;.........
............;,......,;.,*++::*+::%+;::,,,:;;;***+?S?::::,;;*,.........
...........,*,......:;..,*+;:,:;;:?++*+;;+;++;:,.:?::::;+:+;..........
...........;+.......;;....+*;+::;:+;.......:;....,*%+++%+;:...........
...........+:,......+:.....,:;**++?;,..,,,:+,.....:S+++;:,:+;.........
...........+;,.....:+.......,;*;:;*,;;*:::+*.......:;;;;+:,+S;........
...........,+;:,,;;;,....;;;;,,,:*:...+;:;;*:..........,,,:;+:........
............,?+++?,.....,S*::;++;,.....:*,..:;,.......................
...........,+;,,++.......+++:,..........:*,::%+.......................
..........:+:..+;........................;;+?;,.......................
.........;%:,,+;..........................,,......,??,................
.........;?%++:..................................:SS#*,...............
...........::,...................................;?*@%:...............
....................................................*,................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
.................,:::,................................................
.............,:+*?%%?*+:,.............................................
............;**+;,..,+*;+:..............................,:+*:,........
..........,+*+:.......;%,+;...........................,;;+??*+;.......
.........:*?;..........;?.+;.........................,+:;;,.:++:......
........:**;............+*.+:.....,;;++;............,+:+:....;;+......
.......,**:.............,%:,*,..,;++;?@@%,.........,+:+,.....,**......
.......+?:...............;?.;+.,+*;,,,,+@?........,+,+,.......*?,.....
......;?+.................?:.*:,%?,+;.:;;%........*,;:........**,.....
....,:**,.................:+.:+;%;.++.;+;?.......+::;.........+*,.....
....;S*?+..................*,.*:*:..,+:.+?......:+,*,.......,,**,.....
.....,*:...................;,.+,,S+,;?:,*,......+,;:........,?*%:.....
....,*+;;...........,.....,+:.;;,#*;;:;?,......:+,*..........:*:......
....;?:.*;:;;;;;;*;+?**+;;;*:.;*;*;:;:;???+;::,+,;;.........,;;.......
.....;;;;:::,,,.:+.:++++;,.:;.:;,,,,,,:**:,,,:;*.?++::::,:+:+:?:......
......,,::;;;;;;;*;+*;;+*?*++.:;,;;;;;;,......+;,%++:*:,::??;+;,......
.............,,,,,,,,:::;;;*+.:;...:;:;:...,;*%,;*?,:?:::;*+:,........
...........................+;.:;....,......,?;+.+;::;:,,,.............
...........................*:.;;...........,*.;.+,....................
..........................,?,.?;..........,*;.+.+,....................
..........................;?.,++,.........+?:.*.;:....................
..........................+;.+;,+.........+*,.*,;;....................
.........................,?,,*,.;:.......,;+,.+,:;....................
.........................;;.:?..,;.........;:.+:,+....................
........................,+..+;;..,.........:+.++.+:...................
.......................,+,.++.;:...........,*.:?.,+...................
......................,+:.:%+:,;,..........:*..*;.+:..................
.....................,+:.:++;:::;;;;::::::;;*,.,*:,*,.................
...................,:+,.;+.+,.....,,,,,,,,..:;..,*;;*.................
...................;*:;+:.,+................,+....,,,.................
....................,:;,..:;.................+,.......................
..........................+,........:,.......+,.......................
.........................,+........:+,.......;,.......................
.........................;:.......,*:........;;.......................
.........................*,.......+;+,......::;.......................
.........................*,......,+.+;......;;;.......................
........................,+.......+:.:+......:++.......................
........................;:......,+..,+,.....,**.......................
........................+,......+,...;;......:%,......................
.......................,*......;:....,+,......*,......................
........................*,....;;......:+......;:......................
.......................,S,...;;........+,.....;;......................
.......................;?;...*,........;;.....,+......................
......................,*,+,.,*.........,+....,*:......................
......................;;.;:.,+.........,+....;*,......................
.....................,+..,:.;;.........,+....,:;......................
.....................;:.....?:.........,+.....,+,.....................
....................,+.....:%,..........+,.....;:.....................
....................;;....:+*,..........*,.....,+.....................
....................*;..,;+,+...........:+......:+....................
....................+++;+:,+:.....;+,....++,:::;+:....................
....................,*+;;*;,......;%,.....,+*::++.....................
....................:*;;*+.......,;;,.......+*::;;;,..................
..................,;;,.;*....................;;,..:?;.................
.................,??,.;+......................,;;;+S;.................
.................,;%++;.........................,,::..................
...................:;,................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
.........................................,,:;;::,.....................
......................................,:*??*;::+*?+,..................
.....................................;%#%:....,*??%%;.................
....................................;%S??:..,++:,..:?,................
...................................,?*??*..:?;..;::.?:................
...................................,%??%%+*+,...;**:%,................
....................................*#S@?,:.....:+:,*,................
.....................................;#@S;,........;?,................
...........................,,,,,,,:;*%@@@S,......,?%,.................
.....................,;+?%?%*%S#S###%?+;?;......,,?;..................
...................:*#@@#%?++***?**?*;;+:......++++,..................
.................:%@@#*:,,;+++;::,.,+S@;......;*......................
................+@@#+,,++;:,.........:%?*+;;;*%,......................
...............+@@@+;++:..............:*,:::;+**+,....................
.............,:?%*+:,,.................:*:.....,:**,..................
...........:??*+:,,,....................,+*;:,,...;*:.................
..........:%;,,::;+%*,......,,,...........,:;+:....:*.................
..........,*.....,,:%S*+;;+*+%+*+,.................++.................
...........*::;+;;;;*%:,,,,,.*,+*++,..............,?,.................
...........,S@*,.....:*;.....*;,*.;;..............;?..................
............#@?+;,....,+*:...*;,?.................:%,.................
............S@:.;*+:....,*+,.*;.?..................++.................
............S@?;,.:+*+:...:*+?;.?..................;+.................
............;#S@?...,:;++:..;?*;+.................,?,.................
.............+%@@,......:+*:..:*?;,...............?;..................
..............;#@;........,?,...,+*+:............:*...................
...............+@*,........+?:..,+%S%?,..........;+...................
................*,........,*:?*+*?%S%%S:.........++...................
..........................+;.?%#%*%*%?;,....,::,,?,...................
.........................:%,+?;@:+S+;+....,+*+**?:....................
.........................+?%*++?+::,......,;...*:.....................
.........................*;*....:++;:..........*:.....................
.........................+++......,:++;,.......?;.....................
........................,**:.........,;+**+++++S?.....................
........................,??,............+%*+;,.?S,....................
........................:??.........:,..*%++:..?S,....................
........................:??.........:*..%%;*,..*%,....................
........................:*?..........++.%S,*...*?:....................
........................,+*...........*:%+,+..,+*:....................
........................,**,..........,%#,+;..;;*,....................
........................,*+;...........:?,?,..*:?,....................
.........................*:*............+?:..,*,*.....................
.........................*:+;...........,?,..;+,*.....................
.........................;+,*............+;..;+:+.....................
.........................,*.+;...........,*..:+:*.....................
..........................*:,*,...........*:.,;:*.....................
..........................;?.,*,..........++...,*.....................
..........................,%;.:*,.........+*....?,....................
...........................*%..;*.........+*....*;....................
...........................:#;..*+........+*....;*....................
............................*?;.,?,.......++....,*,...................
............................+;*:.;;......;%,.....?,...................
............................;;,*:,:......+?.....:?,...................
............................:+.,*,.......,*.....*:....................
............................,?..,*,.......*:...:*.....................
............................,*,..;*.......:+..,*,.....................
.............................+:...+;.......*:.+;......................
.............................:*....*:......:*;*.......................
.............................,S,...,*,......?*,.......................
.............................*S;....:*......*:........................
............................;*:*.....,......*+........................
...........................,%:.?,...........*S:.......................
...........................*;..+;...........*:*.......................
...........................?:,,:*...........?,;+.......,,.............
...........................??++*S:..........:,,?......;%:.............
...........................??+++%*............,*.....:%;?,............
...........................:?++;.*+............?,....,*;+.............
.............................,:?+,+*:..........?,.....................
................................+?;,+*;::;+***?%......................
.................................:%?++%@#::,,:*%......................
.........................;;,.......:;;;;S?+++;;*+.....................
.........................;##%;..........,*;.....++....................
..........................:%**;:.........:?:....,*+,..................
.............................,:+*+:,......:?:.....+?,.................
................................,:+*++;?;..;%,.....;?,................
....................................,+S##%:.+?,.....;?,...............
......................................,,,::..+?,,:;+;;*...............
..............................................;*?##S#*S:..............
...............................................,:+**++;,..............
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
...,......,,,,,:,,::;;::::::;:,:::;:::::,.............................
..,+**+;::?;:::::;;+;;::;,.,+;,,;+;+:,.,::............................
....,::::::::::,??,;:;;*;.:,,;::.;,*,....:;..,,.......................
...............,%?:;,:;++;,,:;:::,.:.....;*+++,:::....................
................,;;;:;;::+;;+*+;;?;:,..,;+,;;+:::;::;:::;;:,,,,.......
......................;?;;*:,::,:++;,,::,.:,:;,,,.,,,,::::+?+:::,,....
......................,*.:+:..,:...:;:,.,:::;:;;;;+::;;+;:;+;::::+:...
......................::,;....::...,;,,:;:,,...................,,,,...
.....................,*:;;............,...............................
......................+?*,............................................
......................................................................
......................................................................

..................,,..................................................
...............,;*::::,...............................................
..............,;:+...,;,......................,,,,....................
..............;:,;;:.,:,.................,,::;;,;:::::::,.............
..............:;,.,;:?:................:::,,.;+,;,:::,:::::,..........
...............,::.;;+?+.............;;:...,::,:;:,.,:,::;:::.........
...........:+....,;+,.,??+:.........,+,....:,,:::,.,:,:;:,..:;........
...........;;.....;,....,;*?:....,,,,......:.:,;..,;:,.......,:.......
.................,;;...+:..;S+++:;::;;:,,,,,::.;.,+:,.........,:......
......,::;:;;;:::;+;,.,;....;*,%:.;.,,:;;;::;;::,+:............+;.....
.....,++*;::::::::;;..:*:::::;:%:.;.....,,::::;:++:;;;;;::::::;;:.....
..........,..,,,,,;;,.;+;++;:,,?:,:.............,::,,......+;;.;,.....
...:;+*;::;;**::,;*+:;+,.,,,,::::;::::;:::::::::;:,,,,,,:,;+:;::;+;...
...:+++;,:,::,::::;;;+,..................,,,,,,,,,,,,,,,,,,....,,:;...
....................,.................................................
......................................................................

neck is up and the chin is out.

9) Sit in Frog Pose. Squat down so the buttocks are on your heels and the heels are off the ground and touching each other. Put the fingertips on the ground between the knees and keep the head up (A). Inhale, raise the buttocks high, keeping the fingers on the ground. Exhale, come down, and let the buttocks strike the heels. The exhale should be strong. Chant aloud Sa-Ta-Na-Ma one repetition every 2-3 seconds. Continue rhythmically coordinating the movement with the mantra for 2 minutes. This exercise works on the knees.

......................................................................
......................................................................
......................................................................
.........................,;+;;;;;;:,..................................
........................,;+S?,..,,:;;,................................
.......................,*:.;*,......:%;.....................,.........
.......................;?;..+,......,*?.....................;?........
.....................,+;::..%?;;,...+?+.....................,#*,......
.....................,?:....:+;*:...*#:.....................,S%:......
.................::...;%,....,;*,..;#?.......................:*,......
...............,+;....:*::.....,+::S%.........................:;......
..............,*:......,:;+,....,?%@%..........................*,.....
.............:+,..........:+.,..;:.+%%;........................+:.....
............:+,............+:;,;:....;%?;......................;;.....
...........:*,.............,??:;;;.....;S%+:...................:+.....
..........,*,.............,+*S++;.......,?##%+,................,+.....
.........,*,..............;?*;:+..........;+;%S*,..............,+.....
.........+:..............,?*,.*:.......;,,.;;.;?%+,............:+.....
........:;...............;**;,+.......:?;,..;+..,+?:...........;+.....
.......,+,...............+,:++,......:?:.....+;...;S?..........;:.....
.......;;................*,.;;......:*:.......*;...:S*.........+,.....
......,+,...............;;.:+......:+,.........;+,..:S+.......,*......
......:;...............,*.,+,.....:*............,*,..;#:......:+......
......+,...............+;,+:.....,*,.............+?,..??......+:......
......*,.............,;+:+;......+:...............;?..,S:....,+.......
.....,*.............;+%+:*,.....:%+,...............*;..%%...,+,.......
.....,*............+:.*;?;::;:;:+,?*;:::;:..........+:.*#+.,;,........
.....;%:..........,*.,;+*......;;.;*;::,,...........,+,;*%:,..........
.....;#:...........+,;:*;::::;:*,.,;+++;+;;::,,......:+.:%%...........
.....,?,...........,*+;;...,++;::::;;;+*++;;+++;;::...?,..*:..........
......,............,*;+..::;+:,,,...........,,:;;;;+:.?+..::..........
..................,+:*,;;:,.....................,;;,;*S+..............
.................,+,+:+;..........................,+,??,..............
................:;,;;.+,..........................,;**,...............
..............,;;.;:.,+;..,,,....,,...........,,:+*+:.................
............,;+::??::*,;;.,::;;;+**+;;:;+;;;++***;,...................
..........,;*+::*++*%?,.:;,,,:;::,:;;+;*+%+*+,.......,,...............
.........,*+:.:+:...+,...,:;;;:;;+*+;;;;;,.*,.......:++:.;+...........
............,;;,,,.;:.......,:::;;;::;+,...*,.......:**:+*%,..........
...........:**+%S**+................,+,...,*........,:,::,+,..........
..........;%*+*?;,**,.............,;;;+;***,..........................
..........;?*,?+..:*,.............,+;;;::;,...........................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.................................................,:+;+,...............
.............................................,:*%%SS;+;...............
............................................*#%S?+:...................
..........................................;S%;..,.....................
........................................;%#*,.........................
.....................................:*S#?:...........................
............................,,,.,;+%SS?;,.....,,:::;;;+;..............
.........................,:::;**?**+:....,:;;;;::,,,,,+?;:,...........
..........................:*%*+,.....,:;;;:,..........+::;+;:.........
........................,?S*,.....,;;;:,.............;;....,++,.......
.......................*#%,.....,;;:................;;.......:*,......
.....................,?@*......;+,.................:+.........;*......
.....................*@*......*%,.................,+..,.......,?,.....
....................,#%.....,??,..................+,,+;........*,.....
....................:@*....,?*.............,,,,,.:+:+,........:+......
....................;@*...,%;...........,:;;::::+?;+..........+,......
....................+@*..:?+.........,:;;:,..:?.;*;..........;;.......
....................:@S.:*+,,.......:+:,....:*:;?*,.........,?,.......
....................,S@+++;+,.....,+:...,..:+,.:S:..........++........
.....................;@@?++,.....,+,..,;,,;;...??..........,%,........
.....................,###S:....,.+;::;::;;,...,%:..........++.........
.....................+?*+*,...;;:%;;::*?;.....+?,.........,S:.........
....................:S,:,:;.,;:.*%*;+*:......,*+,........,**,.........
....................*?...,+:+,..*;**+:.......;*;........,?+;..........
...................,?*...,?+,...*;*+.........+*,.......,?+;:..........
...................,?%:..+?,....+*;.........,*+.......:*+.*,..........
....................++?,.*?;::::+*..........:?;.....,;;+,.+...........
....................,+*%+%+::,,.,?..........:*+...,:;:+,.:;...........
......................,;?*...,,::*,.........,+;*;;;,:+,..:;...........
........................:*;;;:*+,...........,+:+,.,;+,...;:...........
........................*,....+:............:++;,;;:.....*,...........
.......................:*.....+,............;;*,,,......:+............
.......................++....:+............,++;.........+,............
.......................?:....+,............:++.........:;.............
....,,.,,,............:%....;;.............;*;.........+,.............
...:+?:?**...........,%+...:+..............+?:........;;..............
...,**:?+*..........,+?,..,+,..............+*;.......:+...............
...,,.,:,...........+;+..:+,...............:??:.....:+................
..................:;:+:.;;,................;?*;;:::+;.................
................:++;**..?,..............,,;;:?::::;*..................
..............;**;,;%++?%:........,::;;;;:,.;+,,:+*;..................
.............,*;,,;;,.;?..........:+*;;;::;+;...,?;...................
...............,*?+;::*...............,,,+*:....,+;...................
.............:;?%+S#+#+...............,:+:...,:;;:....................
............+*?%;+?;:#:..............;**?***+;:,......................
............,,+:.;+.,:...............,;::::,,.........................
......................................................................
......................................................................

......................................................................
..................................,,,.................................
................................;;++;.................................
..............................,,;;;;:,................................
............................,;+::++;+SS?;,............................
...........................:+:;++::,,:+??+,...........................
..........................:*;*:,.......,+%%,..........................
.........................,S**,.,::,..,,.;#@;......:+?%;,..............
.........................:SS+..:;;;.***+,S@:....+%#%?*SS;.............
.........................:@%,..,**,:?*?;.?S,..,%#+:...,SS,............
.........................:#;....,,.,*:,..?#,.,%#:.....,S%.............
.........................;%?,,....;+*,...%?.,?@+......?@;.............
.........................,+%@?...:;;;,..;?,,?#?......;#%?,............
...........................:+S;..,*?+,,++..?SS:.....,S@%S:............
............................:%,...,::;%+,:*%%;.......?@*S,............
....................,,,::;:+S:....::::*%#%%%+,.......,*#%.............
..................;?*+;;*S?+?;,,,,...:+:*?:;*??;.......+%+,...........
.................*?:.....:?+,:;;;;;;;;;;:.....,+*,.......,............
................**.........:;;:,...,,,,.........:?:...................
...............+?,..;:.......,:;;;:;;:...........,?,.......,*,:++,....
..............;%,...:*..........::::;*,.......+,..;*.......:?:?:%,....
.............,?:....:%,.........,:::,........,%,...?:.....,%;:**;.....
.............?*....:*+........................?:...;*.....,:,.,,......
............+%,...:?+S;.......................*;....?,................
...........:%:...:%S*?S;......................+,....;+................
...........*;...:+%%:.%+,..........,,,,.....,+?,.....*;...............
..........:?..,;**S,.:?,.......,:;;;;;;:,..:?#;+:....,?:..............
.........,?*;+;*+;+..+?,......;*+;::.......*S?.,*:....,*,.............
........,;:,,;++;*:..;?;.....,+:,..........***..:?,:::.,*,............
........;++++:..,*,..;;*,.................;+?;..,S+:,,..,*+,..........
.......:?;+;;;+:+;..,*,,+:..............,;+;S,...*,....,:%;...........
......,?:....;+::..,?*,.,;;:,.........,:*;,%+....:+,:;;;:+;...........
......++....,*,....;;::...,;;.......:;;:,,+?,.....;?;,,...*:..........
.....:*.....*;....:%;:,,............,,..:+;S,......:;.....:*..........
.....+:....;+.....,?%;++++;:,........,,:++;?+.......;;.....*:.........
.....*:...,*,.....,%;...,:;+;;;;;;;;;:::,,.:*;.......*;....:+.........
.....?,...*:.....,?+...........,,,,,,::::,..,*:......,+;....*,........
.....*:..;+......+*.............,*+;;::::,...,*:.......++,..+;........
.....;;.,?,.....:?,......,,;:..,?+,...........,?,.......;+:.:?:.......
.....:+.,?,.....;+.......:;+*+,?%;+:...........;+........,%:.,*,......
.....:+..;+....,%;......:;::;?S%:,:**..........,?,.......,%:;,:*,.....
.....;;,::?....*#,.......,,:;+#*...;%:..........*+........;+++.;*.....
.....*:;*:?...,S@:...........,*?,..++?,.........:%,........+*?,;?.....
....,*.+**,....:S+.............:*,.;;+?,.........;+........,*%:+;.....
....,*.+%:....,,:%:.............:*,,+;*?;,.......,%,........;S;*,.....
.....++.:,....,;,+%:.............;*;;++**;;;.....,S:.........;?:......
......+;........;::?+.............;*;;:,,..,.....;#;;.........,.......
.......,.........,.,?*,............+;;;;;;;;::;*?%*+;;,...............
.....................*%:...........,+;:;;;:::;;%#*+;+;................
......................:S?............;+,,:::;;+?;::,,.................
......................,?@%:...........,+;,::;+:,......................
.....................*S;:#%*,...........:?;:,.........................
....................*;:+,:?*;;:,.........,*,..........................
...................++..:?;*%;,;;;,.....,::*+..........................
..................++...:S?.,??:.....,;++;?;...........................
.................++...,+?:...;?*::;%+:,,:%:...........................
................,?....,:?......,:;*?+:::+?............................
................,*.+?**?;......:++:.....*;............................
................,*+*::;,.....,%+,.....:*;.............................
..................,..........,?S;,...;*,..............................
..............................,??*;;++................................
................................;;+:,.................................
......................................................................
......................................................................
......................................................................

10) Stand up straight with your arms down by your sides (A). Then sit down in a cross-legged position (B) . Alternate this standing/sitting movement 4 times.

This exercise balances the Prana and Apana in the body.

11) Repeat exercise 9 for 30 seconds.

......................................................................
......................................................................
..................................,;;::,..............................
.................................,*;.,:;;::,,.........................
.................................++.....,,:::;;:......................
................................:+...........,*S;.....................
...............................,*,...,:;;;;;;:+S?;....................
...............................+;...:*%*;;++;;+%%?,...................
..............................:?;:,,*?:......,%##*+,..................
.............................,*:,,:+#+.......;?*%%?,..................
............................:*;::;:*%.......,+*;?++...................
...........................,*,....,;?:......,++;:;:...................
...........................+:......+;+......;;+,.+,...................
..........................:;......,*+;......+;+.,+....................
.........................,+,......:+*,......++:.:;....................
........................,+,.......;++......;+*,.;:....................
.......................,+,........+?,.....:?%%?*%;....................
......................,+,.........%+......+:*,,:?*....................
.....................,*:.........:%......,++:...::....................
.....................+:..........?*......;++....::....................
...................,+:..........;%,......;+:....;,....................
..................,+:..........,?;.......+*.....;,....................
.................,+:..........:+*;.......?+....,;.....................
................:+,......,,,,;+*?:.......?;....,;.....................
...............:+,....,:;:::*+*%+.......,*?;;::+*;...........,,.......
..............;;...........+;**+........;?:,,,,,:+..........:+,:+,....
............,+:..........,:+*#?,.......,+*:,,,,,+;.........;;:;;;,....
...........:*:.......,::::*+S?,........;;*::::,,:;...........,;:......
..........,*,.....,:::,..,??*,........,+,+.....,+;....................
.........:*,....,;::,,,,.:?*:.........;,:;...,;;*,....................
........:+,...,::::,,,::*S+:.........;:.+,..,;,.+,....................
.......,+,.,:;:,......,:S?:..,;;;;;:;*::;...:,.,%:.,,,,,::............
......,*,.,;:........,++S+,,:+:.....,,,*:..::,:;;:;+;+S+;;;,..........
......+:..........,:;;,;;*;::*,.......,+,..,.,,.;+*,..:,..*;+;:,,.....
.....;;........,:::,.,:,::.:;,.......:;,........*+........::;,:;*:....
....,*.......:+:,..,;:,::............,........,;%*......,:,;,,,;?%....
....++.......,,....:,.::...................,,::;:;;:,;;.+%%*;::,+%....
....*+...............::.......,::,,,,.....,,,:;;;?S;,,+;*+,.....*?....
....+?:.............::....,,:;::::;:,.....,:+S%?SS*,...,,.......??....
....,;++:..........;:,:++++;;;;;;:::::::;+##?:....;+;;::,,.....:?:....
......,;++;:::::::;*;:;;++;;::,,,,,,,,.,,,+??S%*;,...,,:::::;+?*,.....
..........,,,,,,,,..............,:+***?%SS%??SS#S:.........,,,,.......
.............................,;+***+;,,,,,,,,.........................
.......................,;+*+*+*;:,....................................
........................,,::,.........................................
......................................................................
......................................................................

12) Lie down on your back. Keeping the legs straight, lift them up and grab onto your toes with your hands (A). Begin to breathe in through a rolled tongue (B). Exhale through the nose. Continue for 1-2 minutes. The breath used in this exercise cools the body off.

...........,,,,.......................................................
..........,+::+:......................................................
..........:;:::;...............................::::,..................
...,,,..,,,+:;;,..............................:;::*:..................
..:;::::::,:::::::,:;::,......................:;::;:..................
..:::::;;;;*+;;+;+;::,,:,..............,,,,,,::;::;,,,,..........,:,..
........,;,...,,::,,,,...............,;::;::::;;:,;::::::;;;:;:,;:;+,.
.........:;,,,,,:....................,,:::::;;::,.,,;;;;;+;;;;::;,,,..
.........;;,...::...........................,+,,,,,,;,...,,,..........
...,::;;:+:...,:;,,,,,........,:,...........,;:,,:,::.................
..:,,:;+;:;::::+*+:::::,......,:,...........:+,....+,.................
..:,,,,:::;+;:;;;::,,:+,....................:;:,,,,;,.................
...,,,:;::;:::;;::::;;:.......................,,,,,...................
......................................................................

13) Sit in Easy Pose. Place the arms at shoulder level with the fingertips meeting at the center of the chest, palms facing out (A). Alternating left to right, straighten the arms out to the side with a jerk to the elbow and return to the center (B). Continue for 3 minutes. This exercise works directly on the forearm muscle which regulates the colon.

......................................................................
............,:;::....................................,,;,,............
...........,+:::+,..................................,*;;:+,...........
...........,;:::;:..................................:+:::*,...........
.........,,,:;::;,..................................,::+::............
..::;;;:,::,::,::::,,:::::,.....,;;;,,....,,.,,,,,,;::::+;:,,,,,,,,...
.,::,,::;:::;;;::;:;::::::;,....,;+:;+*;;+;++;;;;;;;;,,:;;::;:::::;;..
...,:,,,,::,::,,:;;*:,,,,,,.......,,,,:::;:;;;+;;++::,.,:;;:+;:,,,,,..
.........,+,..,,.,:.......................,,,....,:;.......::,........
..........::.,,:,;:................................;:,:::,,;..........
.........,+:,..,:;,................................;,,:...,:..........
.........:;,,..,,:;...............................,*:,...,:;..........
..........,,:,,:,,,...............................,:::,,,:::..........
......................................................,,,,............

Page 70

......................................................................
......................................................................
......................................................................
.........................,;+;;;;;;:,..................................
........................,;+S?,..,,:;;,................................
.......................,*:.;*,......:%;.....................,.........
.......................;?;..+,......,*?.....................;?........
.....................,+;::..%?;;,...+?+.....................,#*,......
.....................,?:....:+;*:...*#:.....................,S%:......
.................::...;%,....,;*,..;#?.......................:*,......
...............,+;....:*::.....,+::S%.........................:;......
..............,*:......,:;+,....,?%@%..........................*,.....
.............:+,..........:+.,..;:.+%%;........................+:.....
............:+,............+:;,;:....;%?;......................;;.....
...........:*,.............,??:;;;.....;S%+:...................:+.....
..........,*,.............,+*S++;.......,?##%+,................,+.....
.........,*,..............;?*;:+..........;+;%S*,..............,+.....
.........+:..............,?*,.*:.......;,,.;;.;?%+,............:+.....
........:;...............;**;,+.......:?;,..;+..,+?:...........;+.....
.......,+,...............+,:++,......:?:.....+;...;S?..........;:.....
.......;;................*,.;;......:*:.......*;...:S*.........+,.....
......,+,...............;;.:+......:+,.........;+,..:S+.......,*......
......:;...............,*.,+,.....:*............,*,..;#:......:+......
......+,...............+;,+:.....,*,.............+?,..??......+:......
......*,.............,;+:+;......+:...............;?..,S:....,+.......
.....,*.............;+%+:*,.....:%+,...............*;..%%...,+,.......
.....,*............+:.*;?;::;:;:+,?*;:::;:..........+:.*#+.,;,........
.....;%:..........,*.,;+*......;;.;*;::,,...........,+,;*%:,..........
.....;#:...........+,;:*;::::;:*,.,;+++;+;;::,,......:+.:%%...........
.....,?,...........,*+;;...,++;::::;;;+*++;;+++;;::...?,..*:..........
......,............,*;+..::;+:,,,...........,,:;;;;+:.?+..::..........
..................,+:*,;;:,.....................,;;,;*S+..............
.................,+,+:+;..........................,+,??,..............
................:;,;;.+,..........................,;**,...............
..............,;;.;:.,+;..,,,....,,...........,,:+*+:.................
............,;+::??::*,;;.,::;;;+**+;;:;+;;;++***;,...................
..........,;*+::*++*%?,.:;,,,:;::,:;;+;*+%+*+,.......,,...............
.........,*+:.:+:...+,...,:;;;:;;+*+;;;;;,.*,.......:++:.;+...........
............,;;,,,.;:.......,:::;;;::;+,...*,.......:**:+*%,..........
...........:**+%S**+................,+,...,*........,:,::,+,..........
..........;%*+*?;,**,.............,;;;+;***,..........................
..........;?*,?+..:*,.............,+;;;::;,...........................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.................................................,:+;+,...............
.............................................,:*%%SS;+;...............
............................................*#%S?+:...................
..........................................;S%;..,.....................
........................................;%#*,.........................
.....................................:*S#?:...........................
............................,,,.,;+%SS?;,.....,,:::;;;+;..............
.........................,:::;**?**+:....,:;;;;::,,,,,+?;:,...........
..........................:*%*+,.....,:;;;:,..........+::;+;:.........
........................,?S*,.....,;;;:,.............;;....,++,.......
.......................*#%,.....,;;:................;;.......:*,......
.....................,?@*......;+,.................:+.........;*......
.....................*@*......*%,.................,+..,.......,?,.....
....................,#%.....,??,..................+,,+;........*,.....
....................:@*....,?*.............,,,,,.:+:+,........:+......
....................;@*...,%;...........,:;;::::+?;+..........+,......
....................+@*..:?+.........,:;;:,..:?.;*;..........;;.......
....................:@S.:*+,,.......:+:,....:*:;?*,.........,?,.......
....................,S@+++;+,.....,+:...,..:+,.:S:..........++........
.....................;@@?++,.....,+,..,;,,;;...??..........,%,........
.....................,###S:....,.+;::;::;;,...,%:..........++.........
.....................+?*+*,...;;:%;;::*?;.....+?,.........,S:.........
....................:S,:,:;.,;:.*%*;+*:......,*+,........,**,.........
....................*?...,+:+,..*;**+:.......;*;........,?+;..........
...................,?*...,?+,...*;*+.........+*,.......,?+;:..........
...................,?%:..+?,....+*;.........,*+.......:*+.*,..........
....................++?,.*?;::::+*..........:?;.....,;;+,.+...........
....................,+*%+%+::,,.,?..........:*+...,:;:+,.:;...........
......................,;?*...,,::*,.........,+;*;;;,:+,..:;...........
........................:*;;;:*+,...........,+:+,.,;+,...;:...........
........................*,....+:............:++;,;;:.....*,...........
.......................:*.....+,............;;*,,,......:+............
.......................++....:+............,++;.........+,............
.......................?:....+,............:++.........:;.............
....,,.,,,............:%....;;.............;*;.........+,.............
...:+?:?**...........,%+...:+..............+?:........;;..............
...,**:?+*..........,+?,..,+,..............+*;.......:+...............
...,,.,:,...........+;+..:+,...............:??:.....:+................
..................:;:+:.;;,................;?*;;:::+;.................
................:++;**..?,..............,,;;:?::::;*..................
..............;**;,;%++?%:........,::;;;;:,.;+,,:+*;..................
.............,*;,,;;,.;?..........:+*;;;::;+;...,?;...................
...............,*?+;::*...............,,,+*:....,+;...................
.............:;?%+S#+#+...............,:+:...,:;;:....................
............+*?%;+?;:#:..............;**?***+;:,......................
............,,+:.;+.,:...............,;::::,,.........................
......................................................................
......................................................................

......................................................................
..................................,,,.................................
................................;;++;.................................
..............................,,;;;;:,................................
............................,;+::++;+SS?;,............................
...........................:+:;++::,,:+??+,...........................
..........................:*;*:,.......,+%%,..........................
.........................,S**,.,::,..,,.;#@;......:+?%;,..............
.........................:SS+..:;;;.***+,S@:....+%#%?*SS;.............
.........................:@%,..,**,:?*?;.?S,..,%#+:...,SS,............
.........................:#;....,,.,*:,..?#,.,%#:.....,S%.............
.........................;%?,,....;+*,...%?.,?@+......?@;.............
.........................,+%@?...:;;;,..;?,,?#?......;#%?,............
...........................:+S;..,*?+,,++..?SS:.....,S@%S:............
............................:%,...,::;%+,:*%%;.......?@*S,............
....................,,,::;:+S:....::::*%#%%%+,.......,*#%.............
..................;?*+;;*S?+?;,,,,...:+:*?:;*??;.......+%+,...........
.................*?:.....:?+,:;;;;;;;;;;:.....,+*,.......,............
................**.........:;;:,...,,,,.........:?:...................
...............+?,..;:.......,:;;;:;;:...........,?,.......,*,:++,....
..............;%,...:*..........::::;*,.......+,..;*.......:?:?:%,....
.............,?:....:%,.........,:::,........,%,...?:.....,%;:**;.....
.............?*....:*+........................?:...;*.....,:,.,,......
............+%,...:?+S;.......................*;....?,................
...........:%:...:%S*?S;......................+,....;+................
...........*;...:+%%:.%+,..........,,,,.....,+?,.....*;...............
..........:?..,;**S,.:?,.......,:;;;;;;:,..:?#;+:....,?:..............
.........,?*;+;*+;+..+?,......;*+;::.......*S?.,*:....,*,.............
........,;:,,;++;*:..;?;.....,+:,..........***..:?,:::.,*,............
........;++++:..,*,..;;*,.................;+?;..,S+:,,..,*+,..........
.......:?;+;;;+:+;..,*,,+:..............,;+;S,...*,....,:%;...........
......,?:....;+::..,?*,.,;;:,.........,:*;,%+....:+,:;;;:+;...........
......++....,*,....;;::...,;;.......:;;:,,+?,.....;?;,,...*:..........
.....:*.....*;....:%;:,,............,,..:+;S,......:;.....:*..........
.....+:....;+.....,?%;++++;:,........,,:++;?+.......;;.....*:.........
.....*:...,*,.....,%;...,:;+;;;;;;;;;:::,,.:*;.......*;....:+.........
.....?,...*:.....,?+...........,,,,,,::::,..,*:......,+;....*,........
.....*:..;+......+*.............,*+;;::::,...,*:.......++,..+;........
.....;;.,?,.....:?,......,,;:..,?+,...........,?,.......;+:.:?:.......
.....:+.,?,.....;+.......:;+*+,?%;+:...........;+........,%:.,*,......
.....:+..;+....,%;......:;::;?S%:,:**..........,?,.......,%:;,:*,.....
.....;;,::?....*#,.......,,:;+#*...;%:..........*+........;+++.;*.....
.....*:;*:?...,S@:...........,*?,..++?,.........:%,........+*?,;?.....
....,*.+**,....:S+.............:*,.;;+?,.........;+........,*%:+;.....
....,*.+%:....,,:%:.............:*,,+;*?;,.......,%,........;S;*,.....
.....++.:,....,;,+%:.............;*;;++**;;;.....,S:.........;?:......
......+;........;::?+.............;*;;:,,..,.....;#;;.........,.......
.......,.........,.,?*,............+;;;;;;;;::;*?%*+;;,...............
.....................*%:...........,+;:;;;:::;;%#*+;+;................
......................:S?............;+,,:::;;+?;::,,.................
......................,?@%:...........,+;,::;+:,......................
.....................*S;:#%*,...........:?;:,.........................
....................*;:+,:?*;;:,.........,*,..........................
...................++..:?;*%;,;;;,.....,::*+..........................
..................++...:S?.,??:.....,;++;?;...........................
.................++...,+?:...;?*::;%+:,,:%:...........................
................,?....,:?......,:;*?+:::+?............................
................,*.+?**?;......:++:.....*;............................
................,*+*::;,.....,%+,.....:*;.............................
..................,..........,?S;,...;*,..............................
..............................,??*;;++................................
................................;;+:,.................................
......................................................................
......................................................................
......................................................................

......................................................................
........................,,,,,...;*?*+,................................
...................,,::::::,,..*+:,,;S,.......:::::,,.................
................,,:::,........,%,;,:,*;..........,,,::,,..............
..............,::,,...........,*,.::,+,...............,::,............
............,::,...............,+::;+,..................,:;,..........
...........+*:.................,+,..::,..,,..............,+*..........
.....,,,,,,+,....,:,,,,,,,::::::;::::;;;;;::::::::::,,......,,:;;;,...
...:;::;:;:...,;;::,,,,,,:;:,....,,,,..*:.:,....,,,,::;:,,,,+::;;+?,..
..,*,,::.,:;::;;.......,::,.;,.........:::+:::;:,.....:+:;+;:,,::.?:..
..,?:::,,;:,..,;.....,;::.,:;+.........;,,;..:;,......,;..:;;,,::;*,..
...,;*:::*%;,::,....,+:;**:,.+;,,::::,,;,;,.::.........:+;+S%:;:;;,...
......,,.:%:,,......,;+;,+;..;;,,,,,,,.;,::;,..:,........,,;+.........
........,;,.........,::::,,:,;+........;:,++...,::,....,,...;,........
........;,.,::::,,,::,...:;,:;?:......,+;***,...,:;:,;::;?:.,;........
.......,;::;+:::+;::,:,...+*;**:......:?;,:,.,::;;;+;+;::?;;;;:.......
.......,;++*;,::;**;:::...,,,+,,,,,,,,:*;,....,,,:*%?+*::;;:+;,.......
.........,#?,,..,*;,......,,+:,,:::::,,;:,::::,,,:::+:,.+?,...........
.........;%,....;,,:::::::::;..........;,...........,*..+?............
........,?:....::.,::::,...,:.....,,,..+......,......+,.,%,...........
........+;.....;,...,,+;...,;.....+:::.+.....,+,.....+:..+*...........
........*+:....;.....,:;...::....,;;,:.;,....:::.....;;..:%:..........
........;%:...,+.....;,;,..::....,:;::.;,....;.:.....:+..,**,.........
.........;,...::....::.;,..::....:,:::.,:...,:.::....:+....+,.........
..............::...,;..;,..:;...,;.:;:.,+...,:..::...,;...............
..............:,...;,..::..::...:,..+;.,+:..::..,+....;,..............
.............,;...,;...,:..;;,.,;...:;.,:,..;:...+,...,;..............
.............+,...;,...:+,,;,:.,;...,:.:,...;:...:;....;,.............
............:;...::....:;:::...,:...,;.;,...,;....;,...,;.............
...........,+...:+.....;,.::...,:...,;.;,...,;....,+....::............
...........;:..:*,.....+..:;...,:....;.,:,.,::.....;:..,::............
...........,;::;:......,;,:;...::....::.:+:;;......,;;:;;.............
...........,+:+,........+;,:;:;:,....,;+,;,:;........;::;,............
.........,;:.:;........,;,,;;;;........,+:.;:........,;,,;:...........
.........;%;:;..........;:+:.;,..,;,....:*;;..........,;;*:...........
..........,:,...........,,;*;:...:;.......,............,:,............
...........................,,.........................................
......................................................................

......................................................................
......................................................................
..................................,;;::,..............................
.................................,*;.,:;;::,,.........................
.................................++.....,,:::;;:......................
................................:+...........,*S;.....................
...............................,*,...,:;;;;;;:+S?;....................
...............................+;...:*%*;;++;;+%%?,...................
..............................:?;:,,*?:......,%##*+,..................
.............................,*:,,:+#+.......;?*%%?,..................
............................:*;::;:*%.......,+*;?++...................
...........................,*,....,;?:......,++;:;:...................
...........................+:......+;+......;;+,.+,...................
..........................:;......,*+;......+;+.,+....................
.........................,+,......:+*,......++:.:;....................
........................,+,.......;++......;+*,.;:....................
.......................,+,........+?,.....:?%%?*%;....................
......................,+,.........%+......+:*,,:?*....................
.....................,*:.........:%......,++:...::....................
.....................+:..........?*......;++....::....................
...................,+:..........;%,......;+:....;,....................
..................,+:..........,?;.......+*.....;,....................
.................,+:..........:+*;.......?+....,;.....................
................:+,......,,,,;+*?:.......?;....,;.....................
...............:+,....,:;:::*+*%+.......,*?;;::+*;...........,,.......
..............;;...........+;**+........;?:,,,,,:+..........:+,:+,....
............,+:..........,:+*#?,.......,+*:,,,,,+;.........;;:;;;,....
...........:*:.......,::::*+S?,........;;*::::,,:;...........,;:......
..........,*,.....,:::,..,??*,........,+,+.....,+;....................
.........:*,....,;::,,,,.:?*:.........;,:;...,;;*,....................
........:+,...,::::,,,::*S+:.........;:.+,..,;,.+,....................
.......,+,.,:;:,......,:S?:..,;;;;;:;*::;...:,.,%:.,,,,,::............
......,*,.,;:........,++S+,,:+:.....,,,*:..::,:;;:;+;+S+;;;,..........
......+:..........,:;;,;;*;::*,.......,+,..,.,,.;+*,..:,..*;+;:,,.....
.....;;........,:::,.,:,::.:;,.......:;,........*+........::;,:;*:....
....,*.......:+:,..,;:,::............,........,;%*......,:,;,,,;?%....
....++.......,,....:,.::...................,,::;:;;:,;;.+%%*;::,+%....
....*+...............::.......,::,,,,.....,,,:;;;?S;,,+;*+,.....*?....
....+?:.............::....,,:;::::;:,.....,:+S%?SS*,...,,.......??....
....,;++:..........;:,:++++;;;;;;:::::::;+##?:....;+;;::,,.....:?:....
......,;++;:::::::;*;:;;++;;::,,,,,,,,.,,,+??S%*;,...,,:::::;+?*,.....
..........,,,,,,,,..............,:+***?%SS%??SS#S:.........,,,,.......
.............................,;+***+;,,,,,,,,.........................
.......................,;+*+*+*;:,....................................
........................,,::,.........................................
......................................................................
......................................................................

...........,,,,.......................................................
..........,+::+:......................................................
..........:;:::;...............................::::,..................
...,,,..,,,+:;;,..............................:;::*:..................
..:;::::::,:::::::,:;::,......................:;::;:..................
..:::::;;;;*+;;+;+;::,,:,..............,,,,,,::;::;,,,,..........,:,..
........,;,...,,::,,,,...............,;::;::::;;:,;::::::;;;:;:,;:;+,.
.........:;,,,,,:....................,,:::::;;::,.,,;;;;;+;;;;::;,,,..
.........;;,...::...........................,+,,,,,,;,...,,,..........
...,::;;:+:...,:;,,,,,........,:,...........,;:,,:,::.................
..:,,:;+;:;::::+*+:::::,......,:,...........:+,....+,.................
..:,,,,:::;+;:;;;::,,:+,....................:;:,,,,;,.................
...,,,:;::;:::;;::::;;:.......................,,,,,...................
......................................................................

......................................................................
............,:;::....................................,,;,,............
...........,+:::+,..................................,*;;:+,...........
...........,;:::;:..................................:+:::*,...........
.........,,,:;::;,..................................,::+::............
..::;;;:,::,::,::::,,:::::,.....,;;;,,....,,.,,,,,,;::::+;:,,,,,,,,...
.,::,,::;:::;;;::;:;::::::;,....,;+:;+*;;+;++;;;;;;;;,,:;;::;:::::;;..
...,:,,,,::,::,,:;;*:,,,,,,.......,,,,:::;:;;;+;;++::,.,:;;:+;:,,,,,..
.........,+,..,,.,:.......................,,,....,:;.......::,........
..........::.,,:,;:................................;:,:::,,;..........
.........,+:,..,:;,................................;,,:...,:..........
.........:;,,..,,:;...............................,*:,...,:;..........
..........,,:,,:,,,...............................,:::,,,:::..........
......................................................,,,,............

.....................................,,...............................
..................................,:;?%?+,............................
..................................;+:::;;*:...........................
.................................,?:;,.,,++...........................
...........................,.....+?,:;,+::*,..........................
..........................:*.....+;..,;:.,;,..........................
..........................::......;;:;*::;............................
..................................,*;..:*.............................
................:::,..........,,,:+:....+,,........,;:,...............
.........,:,,,:;;,:+:,.....,;;;;;;::;::,;*++;:,...:+?*;,..............
.......,:;:,:;++;::;+;::,,:;:.......,,,,,...,;*,..++::::..............
......,;:.,,,....,,,...:;;,..:,...............:+,.,,.:;:..............
.....,;,.:*,.........,::,...,;;................,+:...:;;..............
....::,..+;..,.....,;:;;*::;;;?,...........,;;...;:.,;;:..............
..,+;,.::+;.,:,,...:;.,::?;,..**:,,,,,,,,,.;+;;...::+***..............
.,?+**?;.,+,;::.....;*+:,+;...;;,::::,:::,.*+;*+,,:+,++,..............
.:%+;:*;,,+?+,......,::;..;:..;;,,;;;;,,..:+.:;*++*;,:;...............
.,;+;::;;+;,...........**,.:;;;*;+:;;??;+;;,.,;,.,+*,............,,...
.....,::++:,,,,,,,,,...,**+:,:+?++;,.,*;,,:;;;,,:+%#:,.......,+++;+;..
........,+:;;::::;;;;;::;%?;;+;%*;?,...++;+,+???*%S%%?*;,:;;;+**:.:+..
........;;.....,.,,..,,:;+,.;*,,;.+*....+:;++:,;*,.,*S????::;*;,.,*:..
.......,?,....:..,:.....;+:.??++;:,:;...,++,..:?,...,*..+;*+:....*+...
......,?%.....::.,:.....,+;,*..,:;;;+;...:,...??,...,*..;,.....,;;....
.....;SS;.....:+.::.....,++;;........;+,.::.,,?%?*;;;?::;.....:+:.....
....*%+::.....:+.,,.,....;;*,.........:+,,+;+;*?*:,,::,**:,..:+,......
...;S:.::.....:;,,.,:....:;+.......;,.,,*;;;++;+,:+,.;+;:+?*;;,.......
...%*..:;.....:+;,.,;..,,.;:......,?:,::;,,:;;+*?::+;;*;+;:,,.........
..,#*:.::.....;+,..,:..::.;,......;:;,:::.....,++**?*:..,:............
...*?+.;:.....*+...,:..,;.;......:;.;::,;......;,+,.....::............
....:*::,.....+:.,:,:...;,+......;,.;;,.;.....,+.::.....::............
.......;,.....+,..:::...:;*.....::..;::.;,....;:.::.....,+............
.......:.....::...:*,....+*....,+,..;::.+,...,;..,*.....:;............
......,;....:+....,;.....++....;:...;;,,*,...,;..,*+,..:?:............
......:;....::.....;,....*;...,;....;*,;,;:..:;...;,,.;*;;............
......;,....::.....;,...:+;,..+:....:?;,.,*:.::...;..,:,,;............
.....:;....,+,.....;:...+:::..+,.....*;....,.;,...*,.....:............
.....;:....::......;,..,+..,..+,.....;;.....,;....:*,....;............
.....;,....;,......;,..:;.....+,....,;+,...:+......*+:...;,...........
.....+,...::.......;...;,....,+.....,;*:..,;;......:*,;,.::...........
....,+...,+,.......+,..+,....,;......++:...::.......*;,;.,;...........
.....;+;;*;........,++;;.....;;.....,*:+;:+;,........+::;+,...........
....,;*;:+..........,+,:+;::;+,......;.+;;+..........+::+;............
...;+,.,+;...........;,,+;;*:.........,+,,;..........:+,;;............
...;S:,;:.............:;,,+:.........:+,.;:..........,;.,+,...........
....;+;,.............,S;.:;.........:?:.;:............;:.,+,..........
......................;?;;,.........,??,;..............;:+?;..........
.......................:,.............:,...............,::,...........
......................................................................
......................................................................

......................................................................
..................,,;+:.......,,,,,,..................................
.................::::++;,..,;;;::,,;::,...............................
.................::::,,++:;;:...,,:+;;,::,,...........................
.............,,::,:::;:.,:;.....+?+*:,+:;+;+,.........................
...........,::,.....,,;::::.....,;;,+,:....,,.........................
..........:,........,*:,,,.......:,:+;;...........::;;,,..............
.........,:.........,;:::.....,:;;.:;:,............,:,,:::,...........
.........,:,..........,,;;,,,;:::,,,*?,..................,::,.........
..........,::,............;*?;+;:,,,:*:....................,:.........
............,::,,........,;,:;:,:,,,,+;.....................::........
...............,:::,,....:,..,;+,...,;;.....................:,........
..................,,,::::+,,..:*:....,;...................,::.........
.......................,;:,::;:+;,,,,::,,,......,,,,,,,,:::,..........
......................,;,...:,.:+.,,,;,,,,,,::,::,:,,,,,,.............
.....................,:;...::..,+:,.,:................................
....................:+,:,,:,....::,.:,................................
...................:,,,,::,.....:...:,................................
..................::...::......,:...:,................................
.................:,..,;,........+,..:,................................
................,;::,:,...,,...,;,..;.................................
...............,::;:,.....;:....;::;,.................................
.............,;:,;:.......,.....;:::..................................
.............,,::,..............:;,;,.................................
.................................,;:,.................................
......................................................................
......................................................................

...................................::,................................
.................................,;+;;:...............................
.............:;;;:.....,,........;+;.:,....,:;+:.....,:;++*,..........
............+*:::+:..;+++;:.;::,,,:,,,::,.,*;****,...:;,:,+*..........
...........,?,:,:;+.:?:,,:*:+::::;;:::,,+.+?.,,:%:...*+,:,:;,.........
...........:+.,::;+.+;:;:;+;::+*:::::+;:;:;;,:+:*,...+,.;;,:,.........
............;:,+::,.:;.:;,;:,:+?+,,::**,::,*.:+::....,*,:;:,..........
...........,+;.,*,,,,?,,;+,:.;?,,:::.+*,::,?,:;?,,...,+,.:;...........
........,:;;;::,;++:,:,::;:*::+;+;,;;;;++:,,,:;;;;+:,;::,:;:::,.......
.......,+:,....,;;::,:;*;:,:+:;,,,,:;,::;:::;;+:,:::....,....,:.......
.......:;,:.....;,:;;,,,,,:,;*:..,,:..::::;,.,,,,:.;,.......,::,......
.......:,.,......:+;.......,:*:.......;;;:......,:.:,.......,:,:......
.......;,.?;......,*:,....,;:*;:,....,;:,+,.....:,.+;,.....,+,,:......
......,+,,%;:,....:?,:,...:;,+;,;,...:,*:::.....;::+::,.....;:,;......
......,+,:;,,,....:;;,,..,::+;::.......:;,:,....;::*:.......,;,:......
......:;,?::.....,:,,,...,,:+*,:......,:+,......;,:;:,.......::;......
......:,:*::,....;:.......,,;;,,,:,:,,,:;,......:.+:,,......,;,:......
......:,+:.,::,..;,::,,,,,,:*,........,::::::,,,::;,,:::::::,,:;......
......;:%:...,,::,..::,,::,:;..........;,...,,:::::....,,,,...;+,.....
......:;+,....,;;,..::.,,:.;,..........;....,:,::;,....,,....,;+,.....
......,*+....,+;:...:,:;,:,:....:::...,:..,,:;::;*,...,;;,...:*+,.....
.......+;...,;:;+,..::::,::,..,,:;::..:,..,;:,:::+....::::...,+:......
.......+:...;;.:*...:;,,::;:..,,+,,;..;,..,;,.:::;...:;..;....;:......
......,+,..,*,.,+...;;.,:,+:..,,;..;..;...:+..::+:...+,..:,...,:......
......:+,..::..,:..,*,..::;,..,;,..,::;...+:..,;*:..,;...,;,...;......
......:;,..;,..;:..;:....;:...::....:+;..,;....:+:..,:....::..,;......
......;;,.,;..,;;..;.....:,...:,....,;;,.::....:;:..:,....,:...;......
.....,;::.::..;,;,,:.....:...,:.....:::,.;,....:,:,.;,.....;...:,.....
.....::.,.:,..;...:,....,;...::.....:,...;,....;,..,;......:...::.....
....,;,..,;..::...;,....+;...;,....,+,..,;....::...::......:,...;.....
....,:...;,..;,..,;....,;...::.....,;..,;,....::..,;.......,:,,::.....
.....;::;:...,+::;,.....:;:;:......,;;;;,.....,+:;:,...,:...,;:::.....
...,:::+:...,:::*,.....,;:;;......,:,,+,.....::,:+.....:;....,;,,;,...
...:;:;:...:;:::,.....:;,,;,......;::;,.....,;:;:.............,;+;,...
...,:;,.....,;:.......,:+:,........,:........,:,................,.....
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
...................:;;+%*;,...........................................
.................,+;;;+?*?*:..........................................
.......,........,?++,....,*%,.........................................
................+%*.,::.,::%+.........................................
................?#?.,+;.:+,**.........................................
................:%;..,,,:,.?*............::...........................
.................;+,..,+*:,?:............?;...........................
..................:%,.,;+;*:............,#*...........................
...................S+.,::;*.............,**...........................
............,::::::S;,:,,:*+:;:;;:;:.....+;...........................
...........;**%++;:::::::::;;;;***?%+,...+;...........................
..........:%+*:........:;;::,,,,,,,;**...+;...........................
.........:++;;+,...,;+*?S;:,,......,?*...*:...........................
.........+;,+::+;;+?;,,,;:::;;;:++;+?;...+;...........................
.........,+:.:;:*+:,..........,,+*;;:....++...........................
...........+;:;+:...............;;.......;+...........................
............,+?;,..............:*,.......;+...........................
..............+;+,............:*;........;+...........................
..............:S:+,..........:+:+........;+...........................
..............*@?:+..........+,.*,.......;;...........................
.............,S??;+,.........+.;*,.......+;...........................
.............*?:++;;........:;,;;,......:S:...........................
............;S,:+:+,.......,+,,.?*.......?:...........................
...........,%S.;;.;........:;..,*+;...................................
...........;%%,+:..............::,*,,:;++;,...........................
...........+S%,;,.............:;..+%++?%%**;..........................
...........:#+.*:,,...........:,:;*%+;:,.,:?;.........................
............*;,*:::;;;:::,::;:;;:,*#:,::,;,**.........................
............,,;;....,,,::::,,,....?*.,+:,+:+*.........................
..............+:..................++:..,;,.+;.........................
.............,*,.....,,............:*;.:*::?,,........................
..............*:.....;;..*:.....,,::SS+,.;?%+::*+;:...................
..............;:.....;+.:**,..:+++;:;*:..,,*+,.;+;**..................
..............;,.....:+.;:;+.:?,.....,;;::+*;.,*,.,++.................
..............+:.....,;.+,.+,+;*;:,....,:::+..,::;+?%+................
..............*:.....,*,+..:*?*?**?+::::,,::::;::,,+?%;...............
..............*:.....,*;:...*%+;+;;::::::::,:::;;;*+++%,..............
..............+,.....,**,...:?,*,........,:;::,.....:+%;..............
.............,+.......?+...:?S:++;:::::;?*+::::;;;;;+?*,..............
.............:+.......%:.+%##++*+?;:,,,,,,,,::::?*::+++*?*+:,.........
.............:;......,+,*?**;,,*.+*:,......,:,.,%*:;;:::,,:;+:........
.............:+......;;:?+::;:;?+%?+++:;++;::;;*S+,..,;;,,..,*,.......
.............;?,.....+:?:.......,:;+*+;:;:,::+;+,...:*,,+:.,.+,.......
.............:++:...,+:+.....,:.....,+?+**+*+;,,...,?,:+,.;;.*,.......
.............;,,+...,;:+..:..,+;......:,,::::,.....,*+;,.:+.,*........
............,+..;,..,;,*;,;;...:+,.................;%:..,*,,*:........
............;;......,;.+++,;+,..:*..............,::*;.,;+,,*;.........
............;,......,;.,*++::*+::%+;::,,,:;;;***+?S?::::,;;*,.........
...........,*,......:;..,*+;:,:;;:?++*+;;+;++;:,.:?::::;+:+;..........
...........;+.......;;....+*;+::;:+;.......:;....,*%+++%+;:...........
...........+:,......+:.....,:;**++?;,..,,,:+,.....:S+++;:,:+;.........
...........+;,.....:+.......,;*;:;*,;;*:::+*.......:;;;;+:,+S;........
...........,+;:,,;;;,....;;;;,,,:*:...+;:;;*:..........,,,:;+:........
............,?+++?,.....,S*::;++;,.....:*,..:;,.......................
...........,+;,,++.......+++:,..........:*,::%+.......................
..........:+:..+;........................;;+?;,.......................
.........;%:,,+;..........................,,......,??,................
.........;?%++:..................................:SS#*,...............
...........::,...................................;?*@%:...............
....................................................*,................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
.................,:::,................................................
.............,:+*?%%?*+:,.............................................
............;**+;,..,+*;+:..............................,:+*:,........
..........,+*+:.......;%,+;...........................,;;+??*+;.......
.........:*?;..........;?.+;.........................,+:;;,.:++:......
........:**;............+*.+:.....,;;++;............,+:+:....;;+......
.......,**:.............,%:,*,..,;++;?@@%,.........,+:+,.....,**......
.......+?:...............;?.;+.,+*;,,,,+@?........,+,+,.......*?,.....
......;?+.................?:.*:,%?,+;.:;;%........*,;:........**,.....
....,:**,.................:+.:+;%;.++.;+;?.......+::;.........+*,.....
....;S*?+..................*,.*:*:..,+:.+?......:+,*,.......,,**,.....
.....,*:...................;,.+,,S+,;?:,*,......+,;:........,?*%:.....
....,*+;;...........,.....,+:.;;,#*;;:;?,......:+,*..........:*:......
....;?:.*;:;;;;;;*;+?**+;;;*:.;*;*;:;:;???+;::,+,;;.........,;;.......
.....;;;;:::,,,.:+.:++++;,.:;.:;,,,,,,:**:,,,:;*.?++::::,:+:+:?:......
......,,::;;;;;;;*;+*;;+*?*++.:;,;;;;;;,......+;,%++:*:,::??;+;,......
.............,,,,,,,,:::;;;*+.:;...:;:;:...,;*%,;*?,:?:::;*+:,........
...........................+;.:;....,......,?;+.+;::;:,,,.............
...........................*:.;;...........,*.;.+,....................
..........................,?,.?;..........,*;.+.+,....................
..........................;?.,++,.........+?:.*.;:....................
..........................+;.+;,+.........+*,.*,;;....................
.........................,?,,*,.;:.......,;+,.+,:;....................
.........................;;.:?..,;.........;:.+:,+....................
........................,+..+;;..,.........:+.++.+:...................
.......................,+,.++.;:...........,*.:?.,+...................
......................,+:.:%+:,;,..........:*..*;.+:..................
.....................,+:.:++;:::;;;;::::::;;*,.,*:,*,.................
...................,:+,.;+.+,.....,,,,,,,,..:;..,*;;*.................
...................;*:;+:.,+................,+....,,,.................
....................,:;,..:;.................+,.......................
..........................+,........:,.......+,.......................
.........................,+........:+,.......;,.......................
.........................;:.......,*:........;;.......................
.........................*,.......+;+,......::;.......................
.........................*,......,+.+;......;;;.......................
........................,+.......+:.:+......:++.......................
........................;:......,+..,+,.....,**.......................
........................+,......+,...;;......:%,......................
.......................,*......;:....,+,......*,......................
........................*,....;;......:+......;:......................
.......................,S,...;;........+,.....;;......................
.......................;?;...*,........;;.....,+......................
......................,*,+,.,*.........,+....,*:......................
......................;;.;:.,+.........,+....;*,......................
.....................,+..,:.;;.........,+....,:;......................
.....................;:.....?:.........,+.....,+,.....................
....................,+.....:%,..........+,.....;:.....................
....................;;....:+*,..........*,.....,+.....................
....................*;..,;+,+...........:+......:+....................
....................+++;+:,+:.....;+,....++,:::;+:....................
....................,*+;;*;,......;%,.....,+*::++.....................
....................:*;;*+.......,;;,.......+*::;;;,..................
..................,;;,.;*....................;;,..:?;.................
.................,??,.;+......................,;;;+S;.................
.................,;%++;.........................,,::..................
...................:;,................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
.........................................,,:;;::,.....................
......................................,:*??*;::+*?+,..................
.....................................;%#%:....,*??%%;.................
....................................;%S??:..,++:,..:?,................
...................................,?*??*..:?;..;::.?:................
...................................,%??%%+*+,...;**:%,................
....................................*#S@?,:.....:+:,*,................
.....................................;#@S;,........;?,................
...........................,,,,,,,:;*%@@@S,......,?%,.................
.....................,;+?%?%*%S#S###%?+;?;......,,?;..................
...................:*#@@#%?++***?**?*;;+:......++++,..................
.................:%@@#*:,,;+++;::,.,+S@;......;*......................
................+@@#+,,++;:,.........:%?*+;;;*%,......................
...............+@@@+;++:..............:*,:::;+**+,....................
.............,:?%*+:,,.................:*:.....,:**,..................
...........:??*+:,,,....................,+*;:,,...;*:.................
..........:%;,,::;+%*,......,,,...........,:;+:....:*.................
..........,*.....,,:%S*+;;+*+%+*+,.................++.................
...........*::;+;;;;*%:,,,,,.*,+*++,..............,?,.................
...........,S@*,.....:*;.....*;,*.;;..............;?..................
............#@?+;,....,+*:...*;,?.................:%,.................
............S@:.;*+:....,*+,.*;.?..................++.................
............S@?;,.:+*+:...:*+?;.?..................;+.................
............;#S@?...,:;++:..;?*;+.................,?,.................
.............+%@@,......:+*:..:*?;,...............?;..................
..............;#@;........,?,...,+*+:............:*...................
...............+@*,........+?:..,+%S%?,..........;+...................
................*,........,*:?*+*?%S%%S:.........++...................
..........................+;.?%#%*%*%?;,....,::,,?,...................
.........................:%,+?;@:+S+;+....,+*+**?:....................
.........................+?%*++?+::,......,;...*:.....................
.........................*;*....:++;:..........*:.....................
.........................+++......,:++;,.......?;.....................
........................,**:.........,;+**+++++S?.....................
........................,??,............+%*+;,.?S,....................
........................:??.........:,..*%++:..?S,....................
........................:??.........:*..%%;*,..*%,....................
........................:*?..........++.%S,*...*?:....................
........................,+*...........*:%+,+..,+*:....................
........................,**,..........,%#,+;..;;*,....................
........................,*+;...........:?,?,..*:?,....................
.........................*:*............+?:..,*,*.....................
.........................*:+;...........,?,..;+,*.....................
.........................;+,*............+;..;+:+.....................
.........................,*.+;...........,*..:+:*.....................
..........................*:,*,...........*:.,;:*.....................
..........................;?.,*,..........++...,*.....................
..........................,%;.:*,.........+*....?,....................
...........................*%..;*.........+*....*;....................
...........................:#;..*+........+*....;*....................
............................*?;.,?,.......++....,*,...................
............................+;*:.;;......;%,.....?,...................
............................;;,*:,:......+?.....:?,...................
............................:+.,*,.......,*.....*:....................
............................,?..,*,.......*:...:*.....................
............................,*,..;*.......:+..,*,.....................
.............................+:...+;.......*:.+;......................
.............................:*....*:......:*;*.......................
.............................,S,...,*,......?*,.......................
.............................*S;....:*......*:........................
............................;*:*.....,......*+........................
...........................,%:.?,...........*S:.......................
...........................*;..+;...........*:*.......................
...........................?:,,:*...........?,;+.......,,.............
...........................??++*S:..........:,,?......;%:.............
...........................??+++%*............,*.....:%;?,............
...........................:?++;.*+............?,....,*;+.............
.............................,:?+,+*:..........?,.....................
................................+?;,+*;::;+***?%......................
.................................:%?++%@#::,,:*%......................
.........................;;,.......:;;;;S?+++;;*+.....................
.........................;##%;..........,*;.....++....................
..........................:%**;:.........:?:....,*+,..................
.............................,:+*+:,......:?:.....+?,.................
................................,:+*++;?;..;%,.....;?,................
....................................,+S##%:.+?,.....;?,...............
......................................,,,::..+?,,:;+;;*...............
..............................................;*?##S#*S:..............
...............................................,:+**++;,..............
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
...,......,,,,,:,,::;;::::::;:,:::;:::::,.............................
..,+**+;::?;:::::;;+;;::;,.,+;,,;+;+:,.,::............................
....,::::::::::,??,;:;;*;.:,,;::.;,*,....:;..,,.......................
...............,%?:;,:;++;,,:;:::,.:.....;*+++,:::....................
................,;;;:;;::+;;+*+;;?;:,..,;+,;;+:::;::;:::;;:,,,,.......
......................;?;;*:,::,:++;,,::,.:,:;,,,.,,,,::::+?+:::,,....
......................,*.:+:..,:...:;:,.,:::;:;;;;+::;;+;:;+;::::+:...
......................::,;....::...,;,,:;:,,...................,,,,...
.....................,*:;;............,...............................
......................+?*,............................................
......................................................................
......................................................................

..................,,..................................................
...............,;*::::,...............................................
..............,;:+...,;,......................,,,,....................
..............;:,;;:.,:,.................,,::;;,;:::::::,.............
..............:;,.,;:?:................:::,,.;+,;,:::,:::::,..........
...............,::.;;+?+.............;;:...,::,:;:,.,:,::;:::.........
...........:+....,;+,.,??+:.........,+,....:,,:::,.,:,:;:,..:;........
...........;;.....;,....,;*?:....,,,,......:.:,;..,;:,.......,:.......
.................,;;...+:..;S+++:;::;;:,,,,,::.;.,+:,.........,:......
......,::;:;;;:::;+;,.,;....;*,%:.;.,,:;;;::;;::,+:............+;.....
.....,++*;::::::::;;..:*:::::;:%:.;.....,,::::;:++:;;;;;::::::;;:.....
..........,..,,,,,;;,.;+;++;:,,?:,:.............,::,,......+;;.;,.....
...:;+*;::;;**::,;*+:;+,.,,,,::::;::::;:::::::::;:,,,,,,:,;+:;::;+;...
...:+++;,:,::,::::;;;+,..................,,,,,,,,,,,,,,,,,,....,,:;...
....................,.................................................
......................................................................

14) Sit in Easy Pose. Place the hands on the knees. Focusing on the upper spine and shoulders, inhale and flex the spine forward (A). As you exhale flex the spine back, keeping the shoulders relaxed and the head straight. Continue at a moderate pace for 4 minutes. This exercise is for the lymph area and is reported by some people to prevent breast cancer. If done correctly it will create on unusual pressure behind the ears on the neck. It means your whole nervous system and central nervous system, the Sushumna, is stretching. It should create sweat on the face.

.....................,................................................
.................,;;:;*?+,............................................
................:;:;..,*?%:...........................................
...............,;;,+*:..,**....................,,::,,.................
...............;;,.,;+:.,?;..................::::*??%;................
...............,*,,,,:;:?+..................,+;,..,,;%;...............
................,:+,,.;S;...................:;:+::,..?*...............
..................:;;.,?+..........::::.....;;,:*;+,:%;...............
.................:++::::?;.........+:*:.....:+...::+?%:...............
................;+.,;,..;?...................:;:,...:+%+,.............
..............,+*,,+:,...?:,:,,,:,............,:*::+;,;??:............
............,:+;.,;,.....?;;?;;;+:..........,:::*?+:,,..:%?,..........
.........,,;;:;.::,...:,:#;.............,,:::..+;:.......,#?..,,:::...
......,,:;;,;,;::...,;,.+S;..........,:;+,,..::,.......,,.*#::;;??;...
...,::::,,;,;++,...,;,..+S:......,,:::;,,;:;:,.....,,:::,.;@*.........
...;;;:;;:,;+::;,,::...:+%:....,:::,:::+;++,....,::,,.....:#?.........
..:;;,:;;;;:,:,,+:,...;%:S:...;::::;;+++:.::..,;:,.,:,,...;S*.........
..,+;,:;;,.,,:**;....,,:+%+...;;,.,::,,.::,,+;;+++*;;:,...*%?.........
...,+:,::;;:,,;*+:::::,,:%?...:*,::,..,,:;::::*;+*+::,...;?%;.........
..,*+;+;::,,::*+*;+;;,...+%,..,+:::::;;;;;;:::+++:,,....,?;%,.........
..,+.:;........,...,,,...+?+.,*;+:,....,,,:,.,,,:;;:,,.,*;+%..........
..,+;**::,..............,;**.:;,;.................,,,:;?;:??,.........
...,??*+;*;,...........,;,*,.,+;*+:.,,,.............,;+:.+;,..........
....,:;;:;*+::::::::::::,.....:**?+,;*;:,:,,,,,,,,:++;,..,............
........,...,...................,,,:::::::,::::::,:,,.................
......................................................................

......................................................................
......................................................................
.....,;;:.............................................................
....:??;;;............................................................
....,%:,.*............................................................
....,+..;;....................................................,::.....
....,+..+;...................................................;;*?+....
.....:+,.;+,.................................................*,,++....
......,+,.:+,.................................,,............:+.:+,....
.......,+,.,;;...............,::,:::,.......*:?:..........,;:.;+,.....
........,+,..:;,............;:,,?+::;;.....:*,+:........:*+,.;;.......
......:%,,+:..,;;..........:;,::;::;:;;....,..........,;;+*;;:........
......:@?,,+:...:+;;.......;++,.....+;*.............,;;,.:%?,.........
......;%*,..;;,:;;::;,.....+S;;;,,;:,%%,.........:;;:,..+*:.,.........
.......;*....**:,..,;+;,...*;.::,+;,,+*.......,:;;*,..;+;..+%.........
.......,%,...,;;,:;:,.,;:..:;:..:+..:+,.....,;+*,.,++*;,..+@%.........
........*;.....;++,.....:;:.,;;,+*,:%.....,;;:,,;,,:?;....+%,.........
........:?:,....:;+;,....,:+;;*:.,.+S;::;;;,....,++:,....,S:..........
........:S@;..;*%+:,*..:;;;:;:;:::;;;?*+;::...,;*++;,...,%+...........
........,;S*..*?+,:+++;:,...::::;;;::,.,,,;+.:+*;**S;...?*............
..........,:.,+:,:+,:*+......,,,,,.........;*::+::%?;.;??.............
.............,+.,*.,+.+:..................:;+,.*,.;;+.S@+,............
..............+:,+:+,.,+,................:*.,+.:+.:+,.*:..............
..............;:.:%*,..;+................*:.;%,??,+,..................
..............;:.,*,+..+%...............,?:;;*?:+??...................
..............,+.,*.+,;;?;............,:*?;,;:;..+:...................
...............+:;:,?+:.+;+*:::......;;:*?,::;:.:;....................
................;*;;:...+,,::++;,.....,+*,;;:+,;;.....................
........................*;....:,.....,++;..,;+;:......................
........................:?:..........,,*;.............................
........................;*;;:,.........,+.............................
...........,::;::::,...:+,;:,:..........:+,,,,:,,,....................
.........:;;;;;;+++;;;++,..;,..........,:**;;:;;;+**+;:...............
........;+,;+;;:::::;;;:;;:::,,,,,,:+++;:::;;::;::::::;+:.............
........+:;+,.........,:;;;*++::::;++;;;;;;+;:,........,+:............
........:+,.................,?;;;::;::;;;:;;;::,........++............
.........:;:,,..........,::;+*.+;,;::+*,.....,:;;::,,::+*,............
...........:;;;:,,,;;:;;+*?*++:;:;*,,,*;::,,,,,:,,,:::;+,.............
..............,::;:+??:,,,,,,,,,,:*:::*+;:::::::,,,:;;:...............
....................:;;::;;;;;;::,,,,,.,:;;;::::;;;::,................
......................................................................
......................................................................

15) Remain sitting in Easy Pose. Make loose fists of the hands by placing the thumbs on the inside and wrapping the fingers loosely around the thumbs (A). In a rapid movement, inhale and extend the arms up. Exhale and lower the arms with the fists returning to shoulder level (B). Continue for 2-3 minutes. This exercise works on the spine and the sciatic nerve.

......................................................................
......................................................................
..................:,::::;;:,..........................................
................,*%*:,,,,,,......,..,,...,:::;;:;;,...................
.........,::::;::,.,...........:;:;;:+;:.,:,,,,,;*+,..,::;;::.........
.......:*::::::+?S:...........;:,:+?;:,;;...........:;;;::,,+*,.......
......,**++:,,:+?;;;.........+;;;:,,::;:*:.......,;+*;;:,:;;;%?,......
......:;+:..:;:....*,........?%;,:,..,.;%;.......+;,:,.,,..,;+*,......
......,+*:;,::;,...;*;:,.....?%,;?+,++:,%;.....,:?:...,:+;..:*;.......
.......,;+*+,,:,:..;+%S?;,...*;.,;:,::,.+:..,;**S*:...,;,,:;++........
..........,+:,:+?.,*,,**%%*..;+;..,+:..+;..:;;+*;,*,,;,;;:?+:.........
..........:;+?++;+;,...+*;*;:.;S;.;?:,+;.,,;;;;,..;;,*+:;+:...........
........;;;+;,,;+*;::;;:,..,,:+%;;;:;+*,;;;,,+:....:;+++*;;:..........
......,+;:,,;:..,;+:,,:;;++::;%+..,,,,?;::;;,,+;:::;;+;:,:++;;,.......
.....;+;+%*+;,.......;;,.,;:..,++::::;+....;?+:;:,,:;:..:+:;**?+:.....
....,+;+*+*+;::;;;::;;....,+....,::,,.....+?:;;+;;,,::;;;:;+%%%**;....
....,%+;:,.........,*+*+::.,...,,,,,,,,:::;+*%S%%+*,:::;:;;;;;:.:+....
.....*%;,.....,,,::+**?*;+;;;;;;;:::::;;+*?*+;;++:+;:,,.......*:+,....
......:;:::;++;;;:*?+:,,.........,:+*;:::,,.....;*+,,,,,,,::::?+,.....
............,*;,..;?;.......,,;++:,**,...,,,:;+**+,,:::::++::,,.......
.............:+;..,++;;:::;;::,::::++;;;:::*+;::,.......:?,...........
..............+;:..,:;:;+,,.........,,,,,:+*..........,+;+............
..............+:;.......?;..,;;;;;;;+;;:::+:..........,;+;............
.....,+,;;....:;........++:..,...........++...........,;;.............
.....;;***....;*;.......+,+,..........,:+?...........:;:..............
.....:,,:,...:+.;;:,....+,,,..........,;;:+,........,:,...............
.............:,..,:,....:*,..........,+;::++..........................
........................;;;;,........,;::,,++.........................
................,,,,,,,:*..,;;;,........:;;::+,,......................
..........:;;::;;;::::::;;;::,:,....,::;;::::++;;;::,,,:,,............
.......,;+;:,::::::::,,....,::::::;;;;;;:,,......,:;++;;;;;:..........
......:+:..,;;::::::;;**::::,..:::;;++:,,,:;;+**;;:,......,;+,........
......+:...:;::::::,,,,::;;++?::;;;;:,:;****+;:,............;;........
......,;:........,,::;;;:,...*;:?;.,,,;+:,,:;;:,,,,,,,,,....:+........
........;;.....::::,,........+:,*+;*::;;,,,..,,:::::;::;;,,:+,........
.........:+:,......,,:;;;;;;;+::,,:+..,++;;;:::,...,,::::;;:,.........
..........,:;;;;;;;*+*+::::::;;+;;;*;;;;*;;;+++;::::;::,,,............
................,,.,,,,,,,,,,,,,,,....................................
......................................................................
......................................................................

16) Sit in Easy Pose. Cross your arms at the heart center. grasping the upper arms. Chant aloud Sa-Ta-Na-Ma as you begin to bend your head in the following manner: Right, center, left, center. Complete one cycle every 2-3 seconds. Continue rhythmically coordinating the movement with the mantra for 1-2 minutes. This exercise adjusts the neck.

......................................................................
......................................................................
................................,+;;*++;;,............................
...............................;+:,,*+,,;*:...........................
..............................;?.,+;,::;,:?,..........................
..............................*::+,,..,,*+%,..........................
..............................*?*,;;.,+;,%?...........................
..............................;*:.,,,,,,.;;...........................
...............................;+..;+*:.:*,...........................
..................,,,:,.........;*,:%%::?:............................
..................*+:?;........,:*;;;;:*S;............................
.................,*,+:....,:;:;:+*..,,.:?%;:,.........................
.........................:;,,...,+;::::;,,,:::;:......................
........................:;,.......,,,,,.......,+;.....................
.......................;:.+,....................+:....................
.....................,+:.,*,.................,:.,*:...................
....................,+:..,?,................,;,..,+...................
...................,+:...,?;................;%:...;;..................
.................,,;,....;S+...............,%%?:...:+,................
................;+*;:,.,+:;*...,,,,,,,...,:*%+,*,.,:*+,...............
..............,;:..,:;;*,..**:,,,,,,:;::;;+*+,.:*;:,.,+:..............
..............;?;:,..,+*,..*?;:;..........;?+..,+,...,;?;.............
..............+:.,:;+;:....*;*,..........:*%*....+++;:,.+;............
............,;;...,+;,.....+:,+:........::%*?,...,,:+,...;;...........
...........,+:..,;;,......:?+,,;:.........,.*;......,+;,..:;,.........
.........,:;,.,;+:,,,,...,?;,:..............:?,.......:;:..,+,........
........,;,.,::,:;:;*+;+::+;;,............,:;+;++;;:,:,:;+:.,+:.......
.......:;,,+;:::::::;++;+,..,;:::,,,,,::::;:,;*+**;::::::;*+.;*.......
......:;..,+,,,,,,,,,,:;**;::::,,,:::::;;:,,;+*+;:;:,.....:+,:%.......
......+;:;,+,..........,:::;;++*;::::;;::;++;;;;:,.......,+;*;+;......
......**++++,..,::::::::,,,...:?:,+:,,,;;,,,;+;,,,........;%?+?*......
......+*+*;:,...,,,,....,,,:;;:+::*;*::+:,,,..,::::::::;;;;;*?%+......
......;+*,.:::::::::;:;+;;:;::,::,::+..:+;;;+:::::::::;,,,,,:++.......
.......,,,....,,,,,,:*+;;;:::::::;:;+:::?::::,:::::::::::::::.........
............................,,,,,...,,,:::::::::,,,,,,,,,.............
......................................................................
......................................................................
......................................................................

17) Sing the song "Nobility" for 4 minutes or sit meditatively and breathe long and gently for 4 minutes.

Page 71

......................................................................
......................................................................
......................................................................
......................................................................
.........,:;,.........................................................
........,%?+............................,,,...........................
........,;+#:....................,,:;;++;;;;+;,.......................
.........:+*,...............,:;++;;::,,.....,:+;......................
.........,,...............:++;,,...............*:.....................
........................:*;,...,:,,,...........+;.....................
.......................;*,.....::;*?..........:*,.....................
......................;*..........,%+;;,,,,:;++,......................
.....................:?,..........,?,:;;;;;;:,........................
.....................*:....,,.....:*..................................
....................:*.....:*,....;+..................................
....................;+......*:....+:..................................
....................*+......?:....*:..................................
....................*:......+;....+:..................................
....................*:......;+....++..................................
....................*:......:?....,++:,...............................
....................++.......*+,,...,;;+;.............................
....................:*........:;;+;::::;??:,,,........................
....................,?,...........,,:::::+;;;;;+:.....................
.....;;;:;;;;;;:;;;;;*?,.......................,++::::::::;::::;;,....
.....,,,,,,,,,,,......:*:.......................:*....................
.......................,++:,..................,;+,....................
.........................:;+;;::::,,,,,,:::;;++:......................
....,;,,,,.,,.,.,,:,,,,,,,..,,:::;;;;;;;;:::,.........................
.....?:**;.*+?+*?++?;+++*+;...........................................
.....:,:,:.*;,:::,,,,,:,,,,...........................................
...........,..........................................................
......................................................................
......................................................................

............................,,::,.....................................
...........................;+:;;++,...................................
..........................+;.....,*:..................................
.........................;+.......,*,.................................
.........................*:........+;.................................
.........................+:........++.................................
.........................:*........?,.................................
..........................;+,....,*+..................................
...........................;?;;;;*%;:,................................
.......................,:;++,,,,,..:;++;:,............................
....................,;+;;:,...........,,;*;...........................
....................*:,...................;+..........................
...................*+......................;*.........................
..................;*...................,+...;*........................
.................,?,...,...............+;....+*.......................
.................+;....;*..............*?,....+*......................
................,*,....;#,.............+?*,....*;.....................
................+;....,?++.............:*,?,...,?:....................
...............,?,....*:.?,............,?.:?,...,?,...................
...............;*...:*+..*:............,?,.;%;...;+...................
...............;*...,;*:.++.............*:,*;....*;...................
...............,?:....,*+;+.............;?*,...,*+....................
................,*;.....+S+.............,S:...,*:.....................
..................;+:....;?,............+;...;?:,,....................
.................,,+?+:,..:?;,,..,,:,,,++...+*:;;;;;;;:,..............
..............,;++;:,,;*+,.,++;;+*S?;;;;..:*;.......,,;++,............
.............;?;,.......:++:...;?;;;S+...;*:............:*;...........
............*;............,++::;++**?::++;...,,:;;::,.....*;..........
...........;+.....,;;;;;;;+;;;+?**++;;+:::;;;;;::::;:.....:?..........
...........?,.....::,,,.,,,,::;;++**++;;::,,.......,,:;;:.:*..........
......:;;;;?+....................,:;++;;;:::::;;;;;;;:::**?+;;;;;;,...
......,,,,,:*;,........................,,,:::,,,,.......;%,,,,,,,,,...
.............;+;::,,,,,,,,:::::;;;;;:;;;:;;:::::;;;:::;;*,............
...............,:::;;;;;;;::::::::::,,,,,,,:::::::::::;:,.............
......................................................................
......................................................................
.....,;*,,..;+..,..,.,:,,,:,,.,,......................................
......:+;*****.++*?;?*+;?;*++;+*,.....................................
.....,::::::;;.*+::;;;:,;,:::,,:,.....................................
...............,,.....................................................

......................................................................
........:,...............................,:,,.................,::;....
.......,*+...............................+:;;.................;:,;....
........,,...............................,;,::...............::,;,....
............,,::::::,,....................,;.::.............;,:;......
..........:::,,,..,,,:::,..................::.::...,:::,..,;,,;.......
.........;,.....,,,....,:::,,,,.............::.::..;,.,;.,;,,;........
........,;,..,,,::::::...,,,,::::............;:.::.;..,;,;,.;,........
.....,::::;;::,,,,:::,.,:;;,....;,............;:.:::;::;:,,;,.........
.,:,:+:::::::::,:::::;;+;:;;::::;::::,.........::.,,,....,;,..........
.......,,;;;;;;::::::,,.....,,:,..,,,...........;,.......;,...........
..........,,,,,,,...........;;;+:;;;;,..........::.......;............
.................................,..............,;......,;............
................................................,+......:;............
............................................,::::,.......:::,.........
...........................................;:,,,,,,...,,,:,,;:........
.....................................,:::::+..,:::;;+;:,,,..:+:::::...
......................................,,,,.:::;:::,,,,,,,,::;,........
.....................................,;+;:;;,,,,,,,,,,,,,,,,..........
..........................................,,..........................

Kundalini Yoga for the art of equilibrium of the stomach (From the Owners Manual for the Human Body)

1. Sitting in Easy Pose, bend the elbows bringing the hands shoulder width apart at the level of the ears. With a quick motion like a punch (but keeping both hands open), shoot the arms up and to the front at a 60-degree angle.

Return the arms and hands to the first position and then repeat the punching motion out to the sides, parallel to the ground. Use the outward force. These movements stretch the elbow making it about two millimeters longer. After 1 minute, begin to chant ''Har'' at each position using the tip of the tongue and the power of the navel point. Continue for 2 1/2 minutes more.

..................,,,::,::,,,.........................................
................,:,:,......,,,,.......................................
...............:,..:;:,.,::...,:......................................
..............:,....,:::;,:,...,:.....................................
..............:......:;:;;:,....:,....................................
.............,:......+*:;,,:....:,....................................
..............:........:,.,:....:,,,,,,,,,,...........................
..............,:....,,,;,.:,...,,,;;:,::,::...........................
...............,:,:;,,,,..;:,,:,.,;::;;;::;;+:;:;;;...................
................,,,:::,::::,,:,.....,,,,,.,,,,,,,,,...................
...................,,,,:,,,,,.........................................
..................,:,.....,,..........................................
..................:;:....,;:..........................................
....,.............,::....:,:....,.....................................
...:::..,,,..,:,..,,:.,,,:,,...:;:.,,:,..::,..........,:,.............
...:,:.,,,:..::,..,,::,,:,:,...:::.,,,:..::,..........:.:,............
...:,:,::::,:,:...,:,;,:;,:....:,:,::::,:,:.,:,,,,,,,,:::,,,,,:::::...
...:,,,,..,::,:..;::,,,,.:;,...,::,,..,:::,.,;:::::;;:...,+;::::,:,...
.....,:,..,:,....*;,:...,:?;......:,..:,..........,?*;...;?*..........
....,,:,..,:,......,:...:,.....,,,:,..,,,,........,,,:...,,,,.........
..,:,:,,,,,,,:,,,,:,,...,:,:,,,:,::,,,,:,::,,,,,,;,,::,,,,,,:,,,,,,,..
..:::::::,,,,::,;,:::::,,,,::,,:::::::,,,:,,,,,,,::;:::;:,,::,,,,,,,..
...,,,,,,,,,,,..,::::::,,,,,....,,,,,,,,,..........,,,,,,,,...........
......,;;:..........,;;:..........,;;,...............,;;:.............
........,,...........,,,...........,,,................,,,.............
....,:.::,,:,.........................................................
....,+.+?:,*,.........................................................

''Stomach is a fire. Get the anger out!''.

2. Repeat Exercise 1 extending the tongue out of your mouth each time you chant ''Har'' at each position. (4 counts of ''Har'' = 2 seconds). Punch with anger and force. Get mad! 2 1/2 minutes.

(Yogi Bhajan demonstrated this way of chanting ''Har'' using a high pitch, like falsetto.)

...................................,,.................................
.................................:;;;;;,..............................
................................+;,...,+:.............................
...............................+;......,+,............................
.....................,::,,....,*........+:....,:;;:,..................
....................;S%?%?:...,+........+:...:?%S%#?..................
...................,?+?%?%+....+:.,,,,.,+....;S?#?+%,.................
...................:%.,?:*:....,+:*##*:+,.....*;+..*,.................
...................,?,.,*:.......?*S%;?;......,+;..?,.................
..................,?:..*:..,:::;+;....:+;;;;,..,?..;*.................
.................,?:..,*.:+;::::,.........,:+;,;+...?:................
.................+;...:?+;,..................:+%,...:*................
................:?....:?,......................*:....?,...............
................*;....;+...................,...:*,...?:...............
................*;....*,.:;+;.............+++;,.:,...*,........,;?+...
................:?,..,:;+;:,%,............?,.:+;:,,,:*,.........;S%,..
.................;*;+;;:....?,...........,*....,:;;;;,.........::*S,..
...................,+;,....,?,...........:*..,*?,,.............:;:,...
.................,;;S@#*...,*............;*.,%@@*;+:..................
.................*+,+*;,...;+............,*..,+*,,++..................
.................,+;::,,,:+*,,,,,,:::,:::;??+;;;;:,...................
.................,:;+***+++;::;;;:::::,:,,,:+++;::,...................
..............,;;;:,,,........................,,,:++:.................
.............:*:...................................,++................
.............?,...,;;;;;;;;:,...........,,::,,.......*:...............
............,?....,:,...,,,:;+;:,..,:;;;;;::;;+:.....+:...............
.....,;;;:::;%;...........,,..,;*?++:,,............,+?;;;;;,..........
.....,,,,,,,,,*+,,,:::;:;++;;;;;;:,...............:*;,,,,,,,..........
...............:;;+?;:::,...................,,,:;+;,..................
...................,:;;;::::::::::;;;;;;;;;;;;;::.....................
......................,,,::::::,::,,,,,,,.............................
......................................................................

3. Bend the arms at a 90-degree angle at the elbow with the hands in fists held near the ears, and twist the body left and right. Keep the tongue extended out of the mouth and chant ''Har'' with each twist. Go mad! 1 1/2 minutes.

Page 72

..................,,,::,::,,,.........................................
................,:,:,......,,,,.......................................
...............:,..:;:,.,::...,:......................................
..............:,....,:::;,:,...,:.....................................
..............:......:;:;;:,....:,....................................
.............,:......+*:;,,:....:,....................................
..............:........:,.,:....:,,,,,,,,,,...........................
..............,:....,,,;,.:,...,,,;;:,::,::...........................
...............,:,:;,,,,..;:,,:,.,;::;;;::;;+:;:;;;...................
................,,,:::,::::,,:,.....,,,,,.,,,,,,,,,...................
...................,,,,:,,,,,.........................................
..................,:,.....,,..........................................
..................:;:....,;:..........................................
....,.............,::....:,:....,.....................................
...:::..,,,..,:,..,,:.,,,:,,...:;:.,,:,..::,..........,:,.............
...:,:.,,,:..::,..,,::,,:,:,...:::.,,,:..::,..........:.:,............
...:,:,::::,:,:...,:,;,:;,:....:,:,::::,:,:.,:,,,,,,,,:::,,,,,:::::...
...:,,,,..,::,:..;::,,,,.:;,...,::,,..,:::,.,;:::::;;:...,+;::::,:,...
.....,:,..,:,....*;,:...,:?;......:,..:,..........,?*;...;?*..........
....,,:,..,:,......,:...:,.....,,,:,..,,,,........,,,:...,,,,.........
..,:,:,,,,,,,:,,,,:,,...,:,:,,,:,::,,,,:,::,,,,,,;,,::,,,,,,:,,,,,,,..
..:::::::,,,,::,;,:::::,,,,::,,:::::::,,,:,,,,,,,::;:::;:,,::,,,,,,,..
...,,,,,,,,,,,..,::::::,,,,,....,,,,,,,,,..........,,,,,,,,...........
......,;;:..........,;;:..........,;;,...............,;;:.............
........,,...........,,,...........,,,................,,,.............
....,:.::,,:,.........................................................
....,+.+?:,*,.........................................................

...................................,,.................................
.................................:;;;;;,..............................
................................+;,...,+:.............................
...............................+;......,+,............................
.....................,::,,....,*........+:....,:;;:,..................
....................;S%?%?:...,+........+:...:?%S%#?..................
...................,?+?%?%+....+:.,,,,.,+....;S?#?+%,.................
...................:%.,?:*:....,+:*##*:+,.....*;+..*,.................
...................,?,.,*:.......?*S%;?;......,+;..?,.................
..................,?:..*:..,:::;+;....:+;;;;,..,?..;*.................
.................,?:..,*.:+;::::,.........,:+;,;+...?:................
.................+;...:?+;,..................:+%,...:*................
................:?....:?,......................*:....?,...............
................*;....;+...................,...:*,...?:...............
................*;....*,.:;+;.............+++;,.:,...*,........,;?+...
................:?,..,:;+;:,%,............?,.:+;:,,,:*,.........;S%,..
.................;*;+;;:....?,...........,*....,:;;;;,.........::*S,..
...................,+;,....,?,...........:*..,*?,,.............:;:,...
.................,;;S@#*...,*............;*.,%@@*;+:..................
.................*+,+*;,...;+............,*..,+*,,++..................
.................,+;::,,,:+*,,,,,,:::,:::;??+;;;;:,...................
.................,:;+***+++;::;;;:::::,:,,,:+++;::,...................
..............,;;;:,,,........................,,,:++:.................
.............:*:...................................,++................
.............?,...,;;;;;;;;:,...........,,::,,.......*:...............
............,?....,:,...,,,:;+;:,..,:;;;;;::;;+:.....+:...............
.....,;;;:::;%;...........,,..,;*?++:,,............,+?;;;;;,..........
.....,,,,,,,,,*+,,,:::;:;++;;;;;;:,...............:*;,,,,,,,..........
...............:;;+?;:::,...................,,,:;+;,..................
...................,:;;;::::::::::;;;;;;;;;;;;;::.....................
......................,,,::::::,::,,,,,,,.............................
......................................................................

4. Get into Baby Pose with your forehead on the floor. Be relaxed and sleepy, while you chant "Har Har Mukande'' from the navel for 9 1/2 minutes. (Avtar Singh's version of the mantra was played in class.) Keep your tongue alive with the sound. (Yogi Bhajan played the gong.) Then rise up to Easy Pose, extend the arms up at approximately a sixty-degree angle to the sides and continue to chant. 1 1/2 minutes. Inhale, hold your breath for 10 seconds, and exhale.

......................................................................
........:,...............................,:,,.................,::;....
.......,*+...............................+:;;.................;:,;....
........,,...............................,;,::...............::,;,....
............,,::::::,,....................,;.::.............;,:;......
..........:::,,,..,,,:::,..................::.::...,:::,..,;,,;.......
.........;,.....,,,....,:::,,,,.............::.::..;,.,;.,;,,;........
........,;,..,,,::::::...,,,,::::............;:.::.;..,;,;,.;,........
.....,::::;;::,,,,:::,.,:;;,....;,............;:.:::;::;:,,;,.........
.,:,:+:::::::::,:::::;;+;:;;::::;::::,.........::.,,,....,;,..........
.......,,;;;;;;::::::,,.....,,:,..,,,...........;,.......;,...........
..........,,,,,,,...........;;;+:;;;;,..........::.......;............
.................................,..............,;......,;............
................................................,+......:;............
............................................,::::,.......:::,.........
...........................................;:,,,,,,...,,,:,,;:........
.....................................,:::::+..,:::;;+;:,,,..:+:::::...
......................................,,,,.:::;:::,,,,,,,,::;,........
.....................................,;+;:;;,,,,,,,,,,,,,,,,..........
..........................................,,..........................

5a) Remaining in Easy Pose, put your hands in your lap and allow your head to hang totally relaxed, let your shoulders drop. Feel very tired and very sad ''Bring all the sadness out.'' silently meditate on meditative music for 3 1/2 minutes.

......................................................................
......................................................................
......................................................................
......................................................................
.........,:;,.........................................................
........,%?+............................,,,...........................
........,;+#:....................,,:;;++;;;;+;,.......................
.........:+*,...............,:;++;;::,,.....,:+;......................
.........,,...............:++;,,...............*:.....................
........................:*;,...,:,,,...........+;.....................
.......................;*,.....::;*?..........:*,.....................
......................;*..........,%+;;,,,,:;++,......................
.....................:?,..........,?,:;;;;;;:,........................
.....................*:....,,.....:*..................................
....................:*.....:*,....;+..................................
....................;+......*:....+:..................................
....................*+......?:....*:..................................
....................*:......+;....+:..................................
....................*:......;+....++..................................
....................*:......:?....,++:,...............................
....................++.......*+,,...,;;+;.............................
....................:*........:;;+;::::;??:,,,........................
....................,?,...........,,:::::+;;;;;+:.....................
.....;;;:;;;;;;:;;;;;*?,.......................,++::::::::;::::;;,....
.....,,,,,,,,,,,......:*:.......................:*....................
.......................,++:,..................,;+,....................
.........................:;+;;::::,,,,,,:::;;++:......................
....,;,,,,.,,.,.,,:,,,,,,,..,,:::;;;;;;;;:::,.........................
.....?:**;.*+?+*?++?;+++*+;...........................................
.....:,:,:.*;,:::,,,,,:,,,,...........................................
...........,..........................................................
......................................................................
......................................................................

Stay in position and begin to chant with Kulwant Singh's version of ''Chattr Chakkr Vartee'' Healing Sounds of the Ancients, Volume I, 3 minutes.

Thou art pervading in all the four quarters of the Universe, Thou art the Enjoyer in all the four quarters of the Universe, Thou art Self-illumined and united with all, Destroyer of bad times, the embodiment of mercy, Thou art ever within us. Thou art the everlasting Giver of indestructible power.

Chattr chakkr vartee, chattr chakkr bhugatay Suyambhav subhan, sarab daa sarabjugatay, Dukaalang pranaasee,dayaalang saroopay, Sada ang sangay,abhanhanh bibhootay

5b) Then sit up straight, feel exalted, magnify, sanctify, and glorify yourself and continue to chant for 3 more minutes (Yogi Bhajan played the gong, instructing the students to keep the mantra going, no matter how loud the gong became.)

............................,,::,.....................................
...........................;+:;;++,...................................
..........................+;.....,*:..................................
.........................;+.......,*,.................................
.........................*:........+;.................................
.........................+:........++.................................
.........................:*........?,.................................
..........................;+,....,*+..................................
...........................;?;;;;*%;:,................................
.......................,:;++,,,,,..:;++;:,............................
....................,;+;;:,...........,,;*;...........................
....................*:,...................;+..........................
...................*+......................;*.........................
..................;*...................,+...;*........................
.................,?,...,...............+;....+*.......................
.................+;....;*..............*?,....+*......................
................,*,....;#,.............+?*,....*;.....................
................+;....,?++.............:*,?,...,?:....................
...............,?,....*:.?,............,?.:?,...,?,...................
...............;*...:*+..*:............,?,.;%;...;+...................
...............;*...,;*:.++.............*:,*;....*;...................
...............,?:....,*+;+.............;?*,...,*+....................
................,*;.....+S+.............,S:...,*:.....................
..................;+:....;?,............+;...;?:,,....................
.................,,+?+:,..:?;,,..,,:,,,++...+*:;;;;;;;:,..............
..............,;++;:,,;*+,.,++;;+*S?;;;;..:*;.......,,;++,............
.............;?;,.......:++:...;?;;;S+...;*:............:*;...........
............*;............,++::;++**?::++;...,,:;;::,.....*;..........
...........;+.....,;;;;;;;+;;;+?**++;;+:::;;;;;::::;:.....:?..........
...........?,.....::,,,.,,,,::;;++**++;;::,,.......,,:;;:.:*..........
......:;;;;?+....................,:;++;;;:::::;;;;;;;:::**?+;;;;;;,...
......,,,,,:*;,........................,,,:::,,,,.......;%,,,,,,,,,...
.............;+;::,,,,,,,,:::::;;;;;:;;;:;;:::::;;;:::;;*,............
...............,:::;;;;;;;::::::::::,,,,,,,:::::::::::;:,.............
......................................................................
......................................................................
.....,;*,,..;+..,..,.,:,,,:,,.,,......................................
......:+;*****.++*?;?*+;?;*++;+*,.....................................
.....,::::::;;.*+::;;;:,;,:::,,:,.....................................
...............,,.....................................................

To finish: Inhale, hold your breath for 30 seconds or longer and exhale. Repeat this breath sequence three more times.

Page 73

......................................................................
......................................................................
......................................................................
......................................................................
.........,:;,.........................................................
........,%?+............................,,,...........................
........,;+#:....................,,:;;++;;;;+;,.......................
.........:+*,...............,:;++;;::,,.....,:+;......................
.........,,...............:++;,,...............*:.....................
........................:*;,...,:,,,...........+;.....................
.......................;*,.....::;*?..........:*,.....................
......................;*..........,%+;;,,,,:;++,......................
.....................:?,..........,?,:;;;;;;:,........................
.....................*:....,,.....:*..................................
....................:*.....:*,....;+..................................
....................;+......*:....+:..................................
....................*+......?:....*:..................................
....................*:......+;....+:..................................
....................*:......;+....++..................................
....................*:......:?....,++:,...............................
....................++.......*+,,...,;;+;.............................
....................:*........:;;+;::::;??:,,,........................
....................,?,...........,,:::::+;;;;;+:.....................
.....;;;:;;;;;;:;;;;;*?,.......................,++::::::::;::::;;,....
.....,,,,,,,,,,,......:*:.......................:*....................
.......................,++:,..................,;+,....................
.........................:;+;;::::,,,,,,:::;;++:......................
....,;,,,,.,,.,.,,:,,,,,,,..,,:::;;;;;;;;:::,.........................
.....?:**;.*+?+*?++?;+++*+;...........................................
.....:,:,:.*;,:::,,,,,:,,,,...........................................
...........,..........................................................
......................................................................
......................................................................

............................,,::,.....................................
...........................;+:;;++,...................................
..........................+;.....,*:..................................
.........................;+.......,*,.................................
.........................*:........+;.................................
.........................+:........++.................................
.........................:*........?,.................................
..........................;+,....,*+..................................
...........................;?;;;;*%;:,................................
.......................,:;++,,,,,..:;++;:,............................
....................,;+;;:,...........,,;*;...........................
....................*:,...................;+..........................
...................*+......................;*.........................
..................;*...................,+...;*........................
.................,?,...,...............+;....+*.......................
.................+;....;*..............*?,....+*......................
................,*,....;#,.............+?*,....*;.....................
................+;....,?++.............:*,?,...,?:....................
...............,?,....*:.?,............,?.:?,...,?,...................
...............;*...:*+..*:............,?,.;%;...;+...................
...............;*...,;*:.++.............*:,*;....*;...................
...............,?:....,*+;+.............;?*,...,*+....................
................,*;.....+S+.............,S:...,*:.....................
..................;+:....;?,............+;...;?:,,....................
.................,,+?+:,..:?;,,..,,:,,,++...+*:;;;;;;;:,..............
..............,;++;:,,;*+,.,++;;+*S?;;;;..:*;.......,,;++,............
.............;?;,.......:++:...;?;;;S+...;*:............:*;...........
............*;............,++::;++**?::++;...,,:;;::,.....*;..........
...........;+.....,;;;;;;;+;;;+?**++;;+:::;;;;;::::;:.....:?..........
...........?,.....::,,,.,,,,::;;++**++;;::,,.......,,:;;:.:*..........
......:;;;;?+....................,:;++;;;:::::;;;;;;;:::**?+;;;;;;,...
......,,,,,:*;,........................,,,:::,,,,.......;%,,,,,,,,,...
.............;+;::,,,,,,,,:::::;;;;;:;;;:;;:::::;;;:::;;*,............
...............,:::;;;;;;;::::::::::,,,,,,,:::::::::::;:,.............
......................................................................
......................................................................
.....,;*,,..;+..,..,.,:,,,:,,.,,......................................
......:+;*****.++*?;?*+;?;*++;+*,.....................................
.....,::::::;;.*+::;;;:,;,:::,,:,.....................................
...............,,.....................................................

..................,,,::,::,,,.........................................
................,:,:,......,,,,.......................................
...............:,..:;:,.,::...,:......................................
..............:,....,:::;,:,...,:.....................................
..............:......:;:;;:,....:,....................................
.............,:......+*:;,,:....:,....................................
..............:........:,.,:....:,,,,,,,,,,...........................
..............,:....,,,;,.:,...,,,;;:,::,::...........................
...............,:,:;,,,,..;:,,:,.,;::;;;::;;+:;:;;;...................
................,,,:::,::::,,:,.....,,,,,.,,,,,,,,,...................
...................,,,,:,,,,,.........................................
..................,:,.....,,..........................................
..................:;:....,;:..........................................
....,.............,::....:,:....,.....................................
...:::..,,,..,:,..,,:.,,,:,,...:;:.,,:,..::,..........,:,.............
...:,:.,,,:..::,..,,::,,:,:,...:::.,,,:..::,..........:.:,............
...:,:,::::,:,:...,:,;,:;,:....:,:,::::,:,:.,:,,,,,,,,:::,,,,,:::::...
...:,,,,..,::,:..;::,,,,.:;,...,::,,..,:::,.,;:::::;;:...,+;::::,:,...
.....,:,..,:,....*;,:...,:?;......:,..:,..........,?*;...;?*..........
....,,:,..,:,......,:...:,.....,,,:,..,,,,........,,,:...,,,,.........
..,:,:,,,,,,,:,,,,:,,...,:,:,,,:,::,,,,:,::,,,,,,;,,::,,,,,,:,,,,,,,..
..:::::::,,,,::,;,:::::,,,,::,,:::::::,,,:,,,,,,,::;:::;:,,::,,,,,,,..
...,,,,,,,,,,,..,::::::,,,,,....,,,,,,,,,..........,,,,,,,,...........
......,;;:..........,;;:..........,;;,...............,;;:.............
........,,...........,,,...........,,,................,,,.............
....,:.::,,:,.........................................................
....,+.+?:,*,.........................................................

...................................,,.................................
.................................:;;;;;,..............................
................................+;,...,+:.............................
...............................+;......,+,............................
.....................,::,,....,*........+:....,:;;:,..................
....................;S%?%?:...,+........+:...:?%S%#?..................
...................,?+?%?%+....+:.,,,,.,+....;S?#?+%,.................
...................:%.,?:*:....,+:*##*:+,.....*;+..*,.................
...................,?,.,*:.......?*S%;?;......,+;..?,.................
..................,?:..*:..,:::;+;....:+;;;;,..,?..;*.................
.................,?:..,*.:+;::::,.........,:+;,;+...?:................
.................+;...:?+;,..................:+%,...:*................
................:?....:?,......................*:....?,...............
................*;....;+...................,...:*,...?:...............
................*;....*,.:;+;.............+++;,.:,...*,........,;?+...
................:?,..,:;+;:,%,............?,.:+;:,,,:*,.........;S%,..
.................;*;+;;:....?,...........,*....,:;;;;,.........::*S,..
...................,+;,....,?,...........:*..,*?,,.............:;:,...
.................,;;S@#*...,*............;*.,%@@*;+:..................
.................*+,+*;,...;+............,*..,+*,,++..................
.................,+;::,,,:+*,,,,,,:::,:::;??+;;;;:,...................
.................,:;+***+++;::;;;:::::,:,,,:+++;::,...................
..............,;;;:,,,........................,,,:++:.................
.............:*:...................................,++................
.............?,...,;;;;;;;;:,...........,,::,,.......*:...............
............,?....,:,...,,,:;+;:,..,:;;;;;::;;+:.....+:...............
.....,;;;:::;%;...........,,..,;*?++:,,............,+?;;;;;,..........
.....,,,,,,,,,*+,,,:::;:;++;;;;;;:,...............:*;,,,,,,,..........
...............:;;+?;:::,...................,,,:;+;,..................
...................,:;;;::::::::::;;;;;;;;;;;;;::.....................
......................,,,::::::,::,,,,,,,.............................
......................................................................

......................................................................
........:,...............................,:,,.................,::;....
.......,*+...............................+:;;.................;:,;....
........,,...............................,;,::...............::,;,....
............,,::::::,,....................,;.::.............;,:;......
..........:::,,,..,,,:::,..................::.::...,:::,..,;,,;.......
.........;,.....,,,....,:::,,,,.............::.::..;,.,;.,;,,;........
........,;,..,,,::::::...,,,,::::............;:.::.;..,;,;,.;,........
.....,::::;;::,,,,:::,.,:;;,....;,............;:.:::;::;:,,;,.........
.,:,:+:::::::::,:::::;;+;:;;::::;::::,.........::.,,,....,;,..........
.......,,;;;;;;::::::,,.....,,:,..,,,...........;,.......;,...........
..........,,,,,,,...........;;;+:;;;;,..........::.......;............
.................................,..............,;......,;............
................................................,+......:;............
............................................,::::,.......:::,.........
...........................................;:,,,,,,...,,,:,,;:........
.....................................,:::::+..,:::;;+;:,,,..:+:::::...
......................................,,,,.:::;:::,,,,,,,,::;,........
.....................................,;+;:;;,,,,,,,,,,,,,,,,..........
..........................................,,..........................

Comments: If you do not know the art of equilibrium of your stomach, you have not lived... The entire creative sensitivity of the body is in the stomach...It is the stomach that sends a message to the brain to coordinate the entire system... Rishi Taanaan found that the heart and brain are subject to the stomach... When the ancient yogis learned this fact, they developed a whole science of fasting and food combining...

Because when you are emotional, you feel bad in your stomach.

When you are angry you feel bad in your stomach. This is agni granthi, this is where your life and fire are... The elbow area controls the stomach and this yoga set opens up the elbow to work on the stomach. (Yogi Bhajan indicated his upper arm from elbow to shoulder).

Practicing this set regularly ''will take away fear from your personality. Sadness and fear will fly away''

Taught by Yogi Bhajan May 8, 1985

Page 74

Kundalini Yoga for Strengthening the stomach (From the Owners Manual for the Human Body)

1. Lie on your back, and heels together, lift both legs 90 degrees as you inhale through the mouth, then lower the legs as you exhale through the nose. Continue for 3 1/2 Minutes (Keep your legs straight, with no bend in the knees).

....................................,,................................
...................................:;+;...............................
..................................:+.;+...............................
.................................;:,,+;...............................
.................................+..:+:...............................
................................:;..;+,...............................
................................;,..+;................................
...............................::..,*:...........,....................
...............................;,..:*,...........*;...................
...............................;,..;+............*;...................
...............................;,..;+.................................
.......................,**:....;,..;+.................................
......................:%S%,....;...:*.................................
.....................*@%......:;...:+,................................
.....................;?:.....,;,...:+:................................
..........,,,................;,....:+;,,,,,,,,,,......................
.........;:+;;,,,,:::::::,,,:;.....:;;::::,,,::::::,,::::::,..........
.........::,,:;;;;;;:::::,,,;:....................,:+;....,::.........
..,,,,,,,,;;...,,...........::.......,,,,:::::::,....,,....,+,,,,,,,,.
.,::,,,,,,,::::::::::::::::::+::::::::::,,,,....,,,:::::::::,,,,,,,,..
.....................,,,....,,,;;:::::::::::::::::,,..................
......................................................................

Powerfully oxygenate your system. ''This breath moves the pituitary in reverse order ''

......................................................................
.......................................,..:;:;:.......................
.........................................;;,.,;;......................
........................................:+.....+,.....................
........................................;:.....+:.....................
.....................,,,...........,,,..,+....,+..,,,,,...............
...................,;;:;;,.,:;;;;;:::;;,.:*::;*,,;;;;::;;;;;:,........
..................,+:...,+,;*,..,,:;+:;*+;:,,,;++:,;*;:::..,+;........
..................:+.....;;,;+:,::::::;+?,....,*;;;:,,,,,,:;+,........
..................:+.....+:..,:;;:,....,:,...........,:;;;:,..........
.....,:;;;;;;;;;:..;;,.,;+..,::::;+*;.............,;+;:,..............
....,*::,,,,,::,;+,,?;;;*:.:+;;:::,:;+............+;..................
....,+:,.:;;+**+::+?:...,*+;;+*+;::,.*;..........,*...................
.....,:;;;:,,..,::;+.....;;::,..,:;;+;?,.........:+...................
........,,::;;:...............:;;;:,..*:.........+;...................
.............,+;............,+:,......*:.........*,...........,;+:....
...............*:...........*:...,:...*,.........*,...........,:%*....
...............,*..........;+...:S@+.,*..........+:...........,+*+....
................*,.........+:...+@@*.;;..........+;...................
................*,.........+:...:SS,,*,..........;;...................
................*,.........+:....,,.:+...........,*...................
...............,*,.........;+.......;;...........,?,..................
...............:+..........,*,......*,............*,..................
..,:::::::::;;;?:...........*+;;;;;;?,.....,......*;::::::::::::::....
...............*,...........:+.....,*......+:.....*,..................
..............:+.....::;,....*,....,*......+:.....*:..................
..............;;.....:*:.....+;....,*......+:.....*:..................
..............+:......+,.....;;....,*......+:.....*:..................
..............;;.....,*,.....;;....,*......+:.....*:..................
..............:*.....:%;.....*:.....*:....,?,.....*,..................
...............+;,.,:*,;+::;+;......,*:,,:;*;,.,,++...................
................:;;;:,..,::,,........,;;;:,.:;;;::....................
......................................................................

2. Sit on your heels in Rock Pose with your hands on your shoulders. Inhale through the mouth as you rise up to a kneeling position, and exhale through the nose as you return to Rock Pose. Continue for 3 1/2 Minutes. Move quickly and powerfully.

Bring some relaxation ''to the back side of your knees where all tension is just a problem".

......................................................................
..................................,,,.................................
................................:+;;;+;...............................
...............................++,...,+;..............................
..............................:*......,*,.............................
..............................+;.......*;.............................
..............................:+......,*,.............................
...............................+:....,+;..............................
...............................;*+;:;*?...............................
............................,:++,,,,,,*;,,............................
........................:;;;;;,........:;+;:,.........................
......................,++:,...............,:+;.............,::,.......
.....................,*;.....................;+............:*#?.......
....................,*;.......................++...........,;%#,......
....................*;...,,................,...+;..........;++:.......
...................++....;?,..............+*...,*:....................
..................:*,..,++*:.............,?*;...,*,...................
.................:?,..,+;.+;.............+;,*,...:*,..................
................,*:..,*:..+;............,?,.:*,.,.++..................
...............,*:...++...:+............:?::,:*,,.,*,.................
..............,*;...:*.:+;+*............+*:;*:;+...:*.................
..............*;...:*,;?:.,?....**:,,...*+:;*;.*;...*:................
.............++...;*,.,;++*?;;;;S@@S*++++?+:...,?,..;*................
............;*,..++..,:;++:,,,,,*%+:.....,;+;:,.;*..,?,...............
...........,?,..++:;;+;:,..................,,;++;*+..:*...............
..........,*:..;%;;:,..........................,:;?:.,*:..............
..........++.;+++.................................+;..:?,.............
..........*;+*%?,...::;:;:,:,,..........,,::;;::,.*;::.;+.............
..........:*;*;:...,:,,,:::;;;+;;;;;::;+;;;::::::,:*??,:?.............
...........:*?.................,::+*+;:........,,:;?*?;*:.............
....:;;;;;;;+%+:::,,,,,,,,,,,,,.....,:;;;;;;;;;;;::,?S?+;;++;+++,.....
....,,,,,,,,,,:;;;;;;;;;;;;;;;;;;+;;;;:;;;;:;::,,,,;?:...,,,,,,,......
.................................,,,,,,,::::::;;;;;;,................,
.....................................................................,
......................................................................
......................................................................

3. Sit in Easy Pose with our hands on our knees. Grind your stomach around in wide counter- clockwise circles moving powerfully. Move the lower back. Lose weight! Lose fat! Clean your digestive system. Move! Continue for 4 Minutes.

4. Remain in Easy Pose and interlock your hands behind your back. Inhale through the mouth as you bend forward into Yoga Mudra bringing your forehead to the ground in front of you and raising your arms up. Exhale through the nose as you come back into Easy Pose and lower your arms. Continue for 3 1/2 Minutes. ''It will create the balance of the imbalanced energy.'' Move quickly. 5. Lie flat on your back. Meditatively project at the navel point. Vibrate the energy there. (Yogi Bhajan played the gong for this meditation). 8 1/2 Minutes. 6. Wake yourself up. Roll your hands around your wrists and your feet around your ankles briefly. Bring your knees to your chest and briefly roll on your spine. Bring your knees to your chest and then extend the legs out, stretching the legs forward and back a few times.

......................................................................
...............,;:;::.................................................
..............,*:,.,:+,.......................:+*;,...................
..............+;.....+;......................,SS+?;...................
..............,*.....;;......................,?+.::...................
...............;:,:,:+,......,+?*?*:,.........,+.,+,..................
..............,+*::+*........:?%+:?@%..........+:.:+..................
.............;+:,,.,*,............,++..........;;..+;............:*,..
............;+,.....:+.........................,*..:*...........,*#;..
...........;+...,,...*,.........................*,.,*............,;:..
.........:+;..:+;,...*,.......................,,;+..;;................
........;+,.,**,.....*,..................,:;;;:::?,..+:...............
.......;+..;+:*......+,...............,:;;:,.....;,..,?:..............
......:*,,+;.,+......*,..............:+:..............:;;;:...........
....:++.,*:..;;....:;*;;;;;:,.......:+,....:;;;;:::,;:...,:;:.........
....?S:;?:...*,...........,,;+,.....+:......,,,,,,:;?,......*,........
....,*??;....+;..............+:.,,,,+;..............+*;,,,,;+.........
...,;:;::;;;;;*;:,,,,,,,,,::;+;;;;;;;+;:,,,,,,,,,::;+;++;;++,.........
...............,:::::;;:::::,.........,:::::::::::,,..................
......................................................................

Page 75

....................................,,................................
...................................:;+;...............................
..................................:+.;+...............................
.................................;:,,+;...............................
.................................+..:+:...............................
................................:;..;+,...............................
................................;,..+;................................
...............................::..,*:...........,....................
...............................;,..:*,...........*;...................
...............................;,..;+............*;...................
...............................;,..;+.................................
.......................,**:....;,..;+.................................
......................:%S%,....;...:*.................................
.....................*@%......:;...:+,................................
.....................;?:.....,;,...:+:................................
..........,,,................;,....:+;,,,,,,,,,,......................
.........;:+;;,,,,:::::::,,,:;.....:;;::::,,,::::::,,::::::,..........
.........::,,:;;;;;;:::::,,,;:....................,:+;....,::.........
..,,,,,,,,;;...,,...........::.......,,,,:::::::,....,,....,+,,,,,,,,.
.,::,,,,,,,::::::::::::::::::+::::::::::,,,,....,,,:::::::::,,,,,,,,..
.....................,,,....,,,;;:::::::::::::::::,,..................
......................................................................

......................................................................
.......................................,..:;:;:.......................
.........................................;;,.,;;......................
........................................:+.....+,.....................
........................................;:.....+:.....................
.....................,,,...........,,,..,+....,+..,,,,,...............
...................,;;:;;,.,:;;;;;:::;;,.:*::;*,,;;;;::;;;;;:,........
..................,+:...,+,;*,..,,:;+:;*+;:,,,;++:,;*;:::..,+;........
..................:+.....;;,;+:,::::::;+?,....,*;;;:,,,,,,:;+,........
..................:+.....+:..,:;;:,....,:,...........,:;;;:,..........
.....,:;;;;;;;;;:..;;,.,;+..,::::;+*;.............,;+;:,..............
....,*::,,,,,::,;+,,?;;;*:.:+;;:::,:;+............+;..................
....,+:,.:;;+**+::+?:...,*+;;+*+;::,.*;..........,*...................
.....,:;;;:,,..,::;+.....;;::,..,:;;+;?,.........:+...................
........,,::;;:...............:;;;:,..*:.........+;...................
.............,+;............,+:,......*:.........*,...........,;+:....
...............*:...........*:...,:...*,.........*,...........,:%*....
...............,*..........;+...:S@+.,*..........+:...........,+*+....
................*,.........+:...+@@*.;;..........+;...................
................*,.........+:...:SS,,*,..........;;...................
................*,.........+:....,,.:+...........,*...................
...............,*,.........;+.......;;...........,?,..................
...............:+..........,*,......*,............*,..................
..,:::::::::;;;?:...........*+;;;;;;?,.....,......*;::::::::::::::....
...............*,...........:+.....,*......+:.....*,..................
..............:+.....::;,....*,....,*......+:.....*:..................
..............;;.....:*:.....+;....,*......+:.....*:..................
..............+:......+,.....;;....,*......+:.....*:..................
..............;;.....,*,.....;;....,*......+:.....*:..................
..............:*.....:%;.....*:.....*:....,?,.....*,..................
...............+;,.,:*,;+::;+;......,*:,,:;*;,.,,++...................
................:;;;:,..,::,,........,;;;:,.:;;;::....................
......................................................................

......................................................................
..................................,,,.................................
................................:+;;;+;...............................
...............................++,...,+;..............................
..............................:*......,*,.............................
..............................+;.......*;.............................
..............................:+......,*,.............................
...............................+:....,+;..............................
...............................;*+;:;*?...............................
............................,:++,,,,,,*;,,............................
........................:;;;;;,........:;+;:,.........................
......................,++:,...............,:+;.............,::,.......
.....................,*;.....................;+............:*#?.......
....................,*;.......................++...........,;%#,......
....................*;...,,................,...+;..........;++:.......
...................++....;?,..............+*...,*:....................
..................:*,..,++*:.............,?*;...,*,...................
.................:?,..,+;.+;.............+;,*,...:*,..................
................,*:..,*:..+;............,?,.:*,.,.++..................
...............,*:...++...:+............:?::,:*,,.,*,.................
..............,*;...:*.:+;+*............+*:;*:;+...:*.................
..............*;...:*,;?:.,?....**:,,...*+:;*;.*;...*:................
.............++...;*,.,;++*?;;;;S@@S*++++?+:...,?,..;*................
............;*,..++..,:;++:,,,,,*%+:.....,;+;:,.;*..,?,...............
...........,?,..++:;;+;:,..................,,;++;*+..:*...............
..........,*:..;%;;:,..........................,:;?:.,*:..............
..........++.;+++.................................+;..:?,.............
..........*;+*%?,...::;:;:,:,,..........,,::;;::,.*;::.;+.............
..........:*;*;:...,:,,,:::;;;+;;;;;::;+;;;::::::,:*??,:?.............
...........:*?.................,::+*+;:........,,:;?*?;*:.............
....:;;;;;;;+%+:::,,,,,,,,,,,,,.....,:;;;;;;;;;;;::,?S?+;;++;+++,.....
....,,,,,,,,,,:;;;;;;;;;;;;;;;;;;+;;;;:;;;;:;::,,,,;?:...,,,,,,,......
.................................,,,,,,,::::::;;;;;;,................,
.....................................................................,
......................................................................
......................................................................

......................................................................
...............,;:;::.................................................
..............,*:,.,:+,.......................:+*;,...................
..............+;.....+;......................,SS+?;...................
..............,*.....;;......................,?+.::...................
...............;:,:,:+,......,+?*?*:,.........,+.,+,..................
..............,+*::+*........:?%+:?@%..........+:.:+..................
.............;+:,,.,*,............,++..........;;..+;............:*,..
............;+,.....:+.........................,*..:*...........,*#;..
...........;+...,,...*,.........................*,.,*............,;:..
.........:+;..:+;,...*,.......................,,;+..;;................
........;+,.,**,.....*,..................,:;;;:::?,..+:...............
.......;+..;+:*......+,...............,:;;:,.....;,..,?:..............
......:*,,+;.,+......*,..............:+:..............:;;;:...........
....:++.,*:..;;....:;*;;;;;:,.......:+,....:;;;;:::,;:...,:;:.........
....?S:;?:...*,...........,,;+,.....+:......,,,,,,:;?,......*,........
....,*??;....+;..............+:.,,,,+;..............+*;,,,,;+.........
...,;:;::;;;;;*;:,,,,,,,,,::;+;;;;;;;+;:,,,,,,,,,::;+;++;;++,.........
...............,:::::;;:::::,.........,:::::::::::,,..................
......................................................................

Comments: The stomach is a very powerful organ in the body... The stomach secretes juices.

The idea is that for the first 18 years those juices are very heavy. So metabolism is perfect. Whatever you eat, you can digest. There is never a problem... In the second eighteen years, you somehow digest what you eat. You understand that, so you eat and drink and wine and dine, and you consider yourself super-eight. After that, you start paying the cost. Your metabolism starts changing and your digestive system starts changing.

Your liver cannot do the work. Food cannot be digested and eliminated within twenty-four hours.

You think that you are only responsible for eating...

You don't think you are responsible for eliminating. Anything that remains within your body for more than twenty-four hours will poison your body. That is the main cause of all your problems. Taught by Yogi Bhajan October 31, 1984

Page 76

......................................................................
.......................,,;+:,.........................................
.....................,:*?;,,:,........................................
...................:++;,....,;,.......................................
..................,*,.......,,,,......................................
..................,;.....,,::,.;,.....................................
...................;?,....,,,,,.:,....................................
....................:;,..,,,,..,,+....................................
.....................,%,.,,,,,,::;....................................
......................?#?::,,..:+,....................................
....................:*;*%:.....,:.....................................
..................,*#?,..,:,..,;,.....................................
................;?S*:......,;;:.......................................
.............,*S%+,.......:,.,,,,,....................................
...........,*S?;.........::.,,,,,,,;,.................................
..........:%#*,,,,:::,,,,:..,,,,..,,:::,..............................
.........+@%:,,,,,,,,,:;;;,.,,,......,,,:,,:,,,.......................
........+@#:.........,,:;:,,,,:;::,.........,:;:;::,..................
.......;@#+.............,,::....,:;;:::,........,:;;;;::,,,,..........
......:#S;...............:;,........,,:;:::,,,,.....,,:**;;:,::,......
......%@;....,,........;*;................,,,,,,,::,,,,*;:,,:*%%?+,...
.....;@*,...,,.....,:;+;,..........................,,,::,;;???;;##*;,.
....,S?.....,......,:*:,*;:;;:::,,,,,.........................;%@?:S+.
....+@;..,.....,...:*?..++,::::::,;;:;;:,,,,,,,............,,%@#?:.,+,
....?@;..,::..::.,,,.....;.......,,..,,,,,,,,:;;;:,,:;::*:,++?#;...;:.
...,#@+..,,.............,:..............,.......,,,,,,,:+;:,;,....;;..
...,#?..,.,.............:............,..,...................;::+;;,...
....?@S+,.,............;,........,,.,;?:,,.......,,,,,,:+:;;+****,....
....:@@?::::::,,......+;,,,:+++;;;:,:::::::,,,,,:::,,,,,,,,,..........
.....;????++;::,.:;;;*?*?*+;:,,.......................................
........,,,,,,,,,,::::,,..............................................
......................................................................

Kundalini Yoga - Keeping the body beautiful (translated from Kundalini Yoga Kroniek)

The purpose of this series is to make you enchantingly beautiful. It will bring you to a stage in which you will meditate on Infinity, and you will be in harmony with the Cosmos. To create joy in meditation, we have to bring ourselves to a level of consciousness where we can appreciate the stream of new energy.

1. Sit on your heels and place your hands on the ground, somewhat in front of your knees. Keep the spine straight and your head up. You should look like a Buddhist temple lion. Begin to flex the spine forward as far as you can (1A) and backwards as far as you can (1B), while you keep your arms straight. Powerful breathe in, flexing forward and breathe out, flexing backwards, in a constant rhythm. It will make your forehead hot and will make your spine sweat. (3 minutes)

................,,,...................................................
...............:,,,,:,,...............................................
..............,,.,...,;;,.............................................
..............:,,,...,:;;:............................................
...............,,,:;++..:,............................................
......,..........,+@?,,:;,............................................
......,,,:.....::,.:;.,,..............................................
......,.,,....+#;....,:,..............................................
.............*@%,...,::,....................,..,,,,...................
............?@#+;....:,;,...................,,....::,.................
..........,%@#S?*....,::;,................:,......,,::................
........,:*S*+:++:....,*;;...............:*....,,....,;,..............
......,:,,.,,:.,;*....;?:::..............:S*,..,.,,..:::..............
.....::,......,+??:...,+;,:,..............,++*+.,,,::,.,..............
...,+,,,,.,...,*#?;.....;*,:,................:?%**S#;..:,.............
...:+.:,,,::,,;;*;:;.....::,:...............,,,+#@?S;.,,..............
...:+.............,+*,....,;+,............,:,:,.:S:,,.,...............
....::,............,;+?:,..;#S???*+,...,,::,,:,..:::,.................
....,S??,...,,...,...,*%%;..;;+;:,,..,;:,..,:.....:,,,................
...+S*;S%S*;;,.;+;:...:*?:;+%?;,:;,,:;:,,:........,;+;,......,.,,.....
...:::::;++*+:..,,....,...,..,,...,;:..:;++:;:.....:;,;......,.::.....
.................................,:......,SS+*......;.:,..............
................................:%;::,,.,.;S#@:.....*?:+,.............
...............................,SS**%**::+:,;+;:....,*+;:,............
..............................,S@%:,:;+*;:%:..++:.....:+::,...........
..............................+@@?+:....:;*?:*?.,::.....:,,,..........
..............................?S*++::::::,,:;*;..,;+,....;;,:.........
.............................,*,,,..,,,,,,..,.,,:,,:;,...,*,:.........
.............................:#%??*;,...........,:;::*,...,;?;.,,,,...
..............................?S*+;;:,,...........,;S@#*,..,*#%%%#?;;:
............................:??@@#%?*;:,.,,,,.......:%@@S;..,;;*+;,::,
............................S@@@#%S@S?:,.::,,+*++,,:,:%SS;:;%??%++?**+
............................+?S?S??%?##S%*;:,,;;:,,,.:::,.,,:;;;:::,,.
.................................,,,,,,,:;:,,...,,....................
..............................................::,,::..................
............................................,S;..,,::,................
............................................,%S;...:*+,...............
.................................,,,::,:+;;:::S#?+?@#;;...............
............................,:::;:,,,,,,,,,,,,,,+@@@@*,...............
..........................;*,+,,...,,,,,,........;%;,,................
..........................:S??+,,,,,,,,,,;*;:.....::..................
...........................,,,,.........,*:,::,...::...,:.............
........................................?@:.,:::.,;,...,,.............
.......................................,#%+,,;;..:,...................
.......................................+#%;,::,.:,...............,.:..
......................................,SS+,.,,..:,...............,*@*,
......................................*@+::,,::,;,...............+@S?,
.....................................,#?.,:::+;:;;,,,,..........,#?,:.
.....................................:@*:...,......,,,:;:,......+%,.:,
....................,,...............,S#?;..............,:,....;*;;,:,
...................,:;,,:,,...........,*%?;;+:,,,:,,,,,,..+,.,;:..:;:,
..................,:....,,,,,::........,S%;+#S%%S?%?:;;::::.:;:..,;,..
..................:,,,.......,;,.......,;+;,,:::,,,,.,,,..,::...,;,...
..................*:+,...,..,,:;........................,;;,...,;,....
..................:*S+;.,.,:,,:::.....................,;:....,::......
....................,;*?S*?;...,:..................,:::,....::,.......
.......................,+@%,;+:,,................,;::,....,;:.........
.........................%+,;;,:,...............+;,.,...,::,..........
........................:,......,;:,...........;;;.....:;,............
.......................,,,,,,.:;:,:;;,.......,;:.,....;:..............
.......................;,....,,::...,;:,....::,......::...............
.......................;.....,;.......,;:,,+;.......,:....,,..........
......................:+,...,:,......,,:,,,::.......;.....,,..........
......................:*....:+.......,.,;:..:,.....::.....,,..........
......................;:....+#S?,..,,..,,;:,;;....,;..................
......................;,....+@@@?:.,...,;,,:::,...;,..................
......................,,,::;+;?S@?,:+:,,:+,..:;..,:...................
......................;?,..;+:.,*S#@+,;;.::..,?,.:,...................
..............,:.......++*;..,:;..;?%:;+......++::....................
............:;:::,,.....,*%*;..;+:..;S%;,,,,,;%%:.....................
..........,::,...,::......,;S?,.:;:..,::,,,,.,,.......................
..........+*:....,;,.........;??#*+++*;,..............................
..........,;??;,;;:+,..........,?%SS*,,...............................
.............;#S#+,;,...........,,::,.................................
.............;*?**:...................................................
...........,:,...,:,.......,,,,,......................................
...........:,.....,;,....,:,.,,:,.....................................
...................,+,..:+,..:;.:,....................................
..............,,....:;.:;,...:,..;:.........,,........................
.............,*,.....;;:.....*,...:,........:,........................
........,,,,.%@;.....,+:....,*::..,;,.................................
........:,,,;+S*..,..,.;,...;:.:;,.,;,................................
........,+..;::#%*,.,,.,;..,+...,;,.,+:,,,:,..........................
.........;+,.,.;@*;;.,..+,,*,.....:+::::::;,..........................
..........+*.:;.;#?,...,*;:;.......+::::,,............................
...........+%+:,,;;:,,:*?*+:........,.................................
...........:#;,;+........,,...........................................
...........,;,,.......................................................
......................................................................
......................................................................

Exercise 1 purifies the blood and strengthens the whole nervous system. Regular practice keeps you from many back aches. It makes the pain in the shoulders disappear.

2. Immediately bring your hands behind your back in venus mudra and lift them with arms stretched behind your back as high as possible. (1—2 minutes.) Breathe in and relax. Rest 2 minutes.

Exercise 2 improves the blood circulation and so the beauty of cheeks and lips, so you don't need cosmetics anymore.

3. Stretch your legs in front of you and place your hands behind you on the ground. Slowly lift your legs 60 degrees up and hold them there. Try to lean backwards as little as possible, supporting yourself with your hands. Stay 1-3 minutes in this position. Breathe in, breathe out, breathe in, breathe out.

Exercise 3 stretches the sciatic nerve. If you practice it as you should, you will have fewer moments of headache. If your legs start trembling, realise that it is better they tremble now, during the exercise, than later in life while walking.

4. Bring the knees immediately to the chest. Keep your feet 15 cm off the floor and keep your balance as you did in exercise 3. Do 1-2 minutes of the Breath of Fire. Breathe in and relax. In exercise 4, 50 powerful repetitions of the breath of fire cycle are sufficient to purify the blood completely. The breathing should not be interrupted. It purifies the lungs and stimulates the life- force in a way, so you can keep your youth, your strength and your power to work longer.

Page 77

................,,,...................................................
...............:,,,,:,,...............................................
..............,,.,...,;;,.............................................
..............:,,,...,:;;:............................................
...............,,,:;++..:,............................................
......,..........,+@?,,:;,............................................
......,,,:.....::,.:;.,,..............................................
......,.,,....+#;....,:,..............................................
.............*@%,...,::,....................,..,,,,...................
............?@#+;....:,;,...................,,....::,.................
..........,%@#S?*....,::;,................:,......,,::................
........,:*S*+:++:....,*;;...............:*....,,....,;,..............
......,:,,.,,:.,;*....;?:::..............:S*,..,.,,..:::..............
.....::,......,+??:...,+;,:,..............,++*+.,,,::,.,..............
...,+,,,,.,...,*#?;.....;*,:,................:?%**S#;..:,.............
...:+.:,,,::,,;;*;:;.....::,:...............,,,+#@?S;.,,..............
...:+.............,+*,....,;+,............,:,:,.:S:,,.,...............
....::,............,;+?:,..;#S???*+,...,,::,,:,..:::,.................
....,S??,...,,...,...,*%%;..;;+;:,,..,;:,..,:.....:,,,................
...+S*;S%S*;;,.;+;:...:*?:;+%?;,:;,,:;:,,:........,;+;,......,.,,.....
...:::::;++*+:..,,....,...,..,,...,;:..:;++:;:.....:;,;......,.::.....
.................................,:......,SS+*......;.:,..............
................................:%;::,,.,.;S#@:.....*?:+,.............
...............................,SS**%**::+:,;+;:....,*+;:,............
..............................,S@%:,:;+*;:%:..++:.....:+::,...........
..............................+@@?+:....:;*?:*?.,::.....:,,,..........
..............................?S*++::::::,,:;*;..,;+,....;;,:.........
.............................,*,,,..,,,,,,..,.,,:,,:;,...,*,:.........
.............................:#%??*;,...........,:;::*,...,;?;.,,,,...
..............................?S*+;;:,,...........,;S@#*,..,*#%%%#?;;:
............................:??@@#%?*;:,.,,,,.......:%@@S;..,;;*+;,::,
............................S@@@#%S@S?:,.::,,+*++,,:,:%SS;:;%??%++?**+
............................+?S?S??%?##S%*;:,,;;:,,,.:::,.,,:;;;:::,,.
.................................,,,,,,,:;:,,...,,....................
..............................................::,,::..................
............................................,S;..,,::,................
............................................,%S;...:*+,...............
.................................,,,::,:+;;:::S#?+?@#;;...............
............................,:::;:,,,,,,,,,,,,,,+@@@@*,...............
..........................;*,+,,...,,,,,,........;%;,,................
..........................:S??+,,,,,,,,,,;*;:.....::..................
...........................,,,,.........,*:,::,...::...,:.............
........................................?@:.,:::.,;,...,,.............
.......................................,#%+,,;;..:,...................
.......................................+#%;,::,.:,...............,.:..
......................................,SS+,.,,..:,...............,*@*,
......................................*@+::,,::,;,...............+@S?,
.....................................,#?.,:::+;:;;,,,,..........,#?,:.
.....................................:@*:...,......,,,:;:,......+%,.:,
....................,,...............,S#?;..............,:,....;*;;,:,
...................,:;,,:,,...........,*%?;;+:,,,:,,,,,,..+,.,;:..:;:,
..................,:....,,,,,::........,S%;+#S%%S?%?:;;::::.:;:..,;,..
..................:,,,.......,;,.......,;+;,,:::,,,,.,,,..,::...,;,...
..................*:+,...,..,,:;........................,;;,...,;,....
..................:*S+;.,.,:,,:::.....................,;:....,::......
....................,;*?S*?;...,:..................,:::,....::,.......
.......................,+@%,;+:,,................,;::,....,;:.........
.........................%+,;;,:,...............+;,.,...,::,..........
........................:,......,;:,...........;;;.....:;,............
.......................,,,,,,.:;:,:;;,.......,;:.,....;:..............
.......................;,....,,::...,;:,....::,......::...............
.......................;.....,;.......,;:,,+;.......,:....,,..........
......................:+,...,:,......,,:,,,::.......;.....,,..........
......................:*....:+.......,.,;:..:,.....::.....,,..........
......................;:....+#S?,..,,..,,;:,;;....,;..................
......................;,....+@@@?:.,...,;,,:::,...;,..................
......................,,,::;+;?S@?,:+:,,:+,..:;..,:...................
......................;?,..;+:.,*S#@+,;;.::..,?,.:,...................
..............,:.......++*;..,:;..;?%:;+......++::....................
............:;:::,,.....,*%*;..;+:..;S%;,,,,,;%%:.....................
..........,::,...,::......,;S?,.:;:..,::,,,,.,,.......................
..........+*:....,;,.........;??#*+++*;,..............................
..........,;??;,;;:+,..........,?%SS*,,...............................
.............;#S#+,;,...........,,::,.................................
.............;*?**:...................................................
...........,:,...,:,.......,,,,,......................................
...........:,.....,;,....,:,.,,:,.....................................
...................,+,..:+,..:;.:,....................................
..............,,....:;.:;,...:,..;:.........,,........................
.............,*,.....;;:.....*,...:,........:,........................
........,,,,.%@;.....,+:....,*::..,;,.................................
........:,,,;+S*..,..,.;,...;:.:;,.,;,................................
........,+..;::#%*,.,,.,;..,+...,;,.,+:,,,:,..........................
.........;+,.,.;@*;;.,..+,,*,.....:+::::::;,..........................
..........+*.:;.;#?,...,*;:;.......+::::,,............................
...........+%+:,,;;:,,:*?*+:........,.................................
...........:#;,;+........,,...........................................
...........,;,,.......................................................
......................................................................
......................................................................

......................................................................
.......................,,;+:,.........................................
.....................,:*?;,,:,........................................
...................:++;,....,;,.......................................
..................,*,.......,,,,......................................
..................,;.....,,::,.;,.....................................
...................;?,....,,,,,.:,....................................
....................:;,..,,,,..,,+....................................
.....................,%,.,,,,,,::;....................................
......................?#?::,,..:+,....................................
....................:*;*%:.....,:.....................................
..................,*#?,..,:,..,;,.....................................
................;?S*:......,;;:.......................................
.............,*S%+,.......:,.,,,,,....................................
...........,*S?;.........::.,,,,,,,;,.................................
..........:%#*,,,,:::,,,,:..,,,,..,,:::,..............................
.........+@%:,,,,,,,,,:;;;,.,,,......,,,:,,:,,,.......................
........+@#:.........,,:;:,,,,:;::,.........,:;:;::,..................
.......;@#+.............,,::....,:;;:::,........,:;;;;::,,,,..........
......:#S;...............:;,........,,:;:::,,,,.....,,:**;;:,::,......
......%@;....,,........;*;................,,,,,,,::,,,,*;:,,:*%%?+,...
.....;@*,...,,.....,:;+;,..........................,,,::,;;???;;##*;,.
....,S?.....,......,:*:,*;:;;:::,,,,,.........................;%@?:S+.
....+@;..,.....,...:*?..++,::::::,;;:;;:,,,,,,,............,,%@#?:.,+,
....?@;..,::..::.,,,.....;.......,,..,,,,,,,,:;;;:,,:;::*:,++?#;...;:.
...,#@+..,,.............,:..............,.......,,,,,,,:+;:,;,....;;..
...,#?..,.,.............:............,..,...................;::+;;,...
....?@S+,.,............;,........,,.,;?:,,.......,,,,,,:+:;;+****,....
....:@@?::::::,,......+;,,,:+++;;;:,:::::::,,,,,:::,,,,,,,,,..........
.....;????++;::,.:;;;*?*?*+;:,,.......................................
........,,,,,,,,,,::::,,..............................................
......................................................................

5. Stretch your legs and grab your toes. Keep the arms completely straight. Stretch your back, pull in your chin and pull your feet. Put big pressure on the toes. Roll the eyes up and close the eyelids. (2 minutes).

6. Then you begin, without changing the pose, to sing the mantra “HAM” which means “us”. It releases you from your individual insignificance and tensions. Continue the “mmmm” sound longer.

Exercises 5 and 6 stimulate the 2 master glands of the blood: the liver and the spleen.

Comments: This short series is capable of making you a new man. It enhances the mental as well as the physical beauty. Many of us don't know anymore what beauty really is. Beauty is good health and a radiance of the soul through the whole body and out. You have certainly seen a participant in a beauty contest who was pretty or attractive, but was not beautiful, because she missed a certain grace. She was uncertain in her relation to the spectators and with the unknown in herself. - Yogi Bhajan

Page 78

......................................................................
......................;%S+;...........................................
.....................;S@%#S*..........................................
.....................*%SS%?%:.........................................
....................,S@#*SS?%:........................................
....................,S%@;?+;SS;.......................................
.....................?*@+...?;%.......................................
.....................+?%?...,.%:......................................
.....................;S?S.....%;......................................
.....................+#:#*...,S#:.....................................
.....................SS.:#%,..;+S;....................................
....................:@*..SSS,...;#*...................................
...................,S#,.+S,*S;...:%%,.................................
...................+@;..S*..;S*....?S:................................
..................,#S..,#;...,%?....+#+...............................
..................+@:..:@:....,??,...:%*,.............................
.................,#%...:#,......*S:....?S,............................
.................+@:...:#,.......+#;....;%*?;.........................
.................S%....*%........;S#;....,S%S?,.......................
................,@;....%%........%##@;....,?S@%,......................
................;#,...,#%.....,;*#@S##,.....?@#,......................
................%%....,@%....+%S@%?S@#S,....,S%.......................
................S*.....SS...:#%S%##@#S#*.,:?+:S;......................
...............,#%.....:#*..;#?S#@?S#@%#+,?#:.:#:.....................
................+@?.....:SS:;@#@@@@S#@%%S?,,...+S,....................
.................*@*.....,%#S@%#@?#*?%%S%@S:....%S,...................
..................;@%......+@#;:%+,,..,:%#+#;...,SS...................
.............,.....;#%,.....;%+.::......:%%#@;...,S*..................
....................:@#:.....,@;....:++:.:S**@;...,#?.................
.....................;##;.....%S*:,:?*?*...;%##:...:S%,...............
......................:#@:...:##%%*.;?%+...,*S@%,...,%#;..............
.......................:##:.,#S#SS+::.......,#@@#*,...S#:.............
........................;@S,%S#@;S##*:..,:,:S@###@S:..SS*.............
.........................;@#SS@;.,+S#*:*%*?@S:,?@%%@?%@@?.............
..........................S#%#+.,..*#SS?*%#?,...?#%%#S#@?.............
.........................,##@?.....*@#%*@#*......:S@SS@S?.............
..........................,*%S:....*#?+##+.........+%%;??.............
.............................*#,...+@##@;..............%+.............
.............................,@:...,+??;...............S;.............
.............................:@:.......................S;.............
.............................+#,......................,#;.............
............................,S*..............,:.......,@;.............
............................:@:.............:%+.......,@;.............
............................,?%,..........:*?:........,@;.............
..............................%#:.........,,..........,#:.............
...............................?#,....................,@+.............
................................%%....................:@?.............
................................,#*...................;@?.............
..................:,:;;*;+:+,....+@*..................;@S.............
.................+*:S?;%*#;;?....,S@%;,,..........,,:+S@@,............
.................;?:?**?+?;;*.....:@@@##SS%%%%%%%SSS#%#@@;............
..................;:,,.,...;,.....:##S%%#?#?#SS#%%%SS?%+S@+...........
.................................:#S;,:;;;+;++:;;,,,,,..,*SS:.........
................................,S#,...........,*+:.......,S#:........
................................%@+..............:*?:...,,.,##,.......
...............................;@?.................:**;,,++;*@S,......
............................,;?#@S,..................,+?*:::+*#*......
.....................,:+**??*+;,,*%:.............:%;:?;;:;+??+*@*.....
..................,:*%%*+;:,......;?;:............+SS#S%;..,:;+#@,....
.............,:+???+;,.............,;+*;...........%#:.........:#*....
.........,;***++:,.....:++;:::::,..:+**%:.........;@;...........*#....
.......:?%*:,...:+;::,..,;**++**:.+%;,.:S;........;%............;@:...
......*S;,......:*S@##S%S%%SS?;,+%*,....:**?+;+***%S..::*;......:@:...
.....,S,.....::;*%*;,:++;,.,+?@@#:.......,#@@#S##S@#..**+%;.....:#,...
.....*?.....,?S%+,............?@@#?:,....S#%#:....,S?..;+,,.....,#;...
.....?*......................:@#@@*+***;;@?S?......:S:...........S*...
.....:S;.....................%#?@?....,;?#S@%....................%*...
......:*?*;:................,#%%@:.......,:;?S;.................:#:...
........,:+??*++;::::,......:S@#@%?*%%%?%SS%S@@*;;:,...........;S+....
............,,:;;+***???**???++;;;;::;:::::::,;+?%S#S%???*;;+*%%;.....
......................,,:::,.......................:;;*S##@S*+;,......
........................................................:+:...........
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.........................................:??;.........................
.....................................,;*%#@@@%?*,.....................
....................................;S@@##@@#@@@+.....................
....................................;@#@@#@@%####,....................
...................................:?@@@@@@@@#@#%.....................
..................................+@@@@SS@@@##@SS%+,..................
..................................#@@S?S#@SS%#%%%##*..................
.................................,#@%%%SS?*##%**SS#S..................
..................................S%;,,,..,#@@#SS?SS..................
..................................%+.......,?S#S#SS?..................
..................................S?...:++:..?#+%S#;..................
.................................,+@?,,?**%+.;?;S@+...................
..................................;%S?..+++:...:S*....................
....................................%S;*;.....:.+?....................
....................................,*S#?+..,?+.,S?:..................
...................................,:++%*;+**:..:#@?*;:,..............
................................,+**S*;,*#+,...:##:.;%?*?%*:..........
...............................;S?,.,*:+%#++;.;@#*+,:;,.,:;??.........
..............................;S+?%:.%:?@S.*??@S,%?**;:,....%;........
.............................,SS*;;;.*+:@%;*#@*,*@S*;;;,....%;........
.............................*@#@@%:.+,,S@##?;;?@#SS%*,....*#,........
............................;%+,:%#S;,..,;+*?*;,,;*%SS%*.,?%S.........
........................,:+%S:...:%##,,:+**+,......,+#SSS%;+%.........
......................:*?*;:,..:**;*@?*?;,......,;**?@@@#:.S;.........
....................,*%+,....,*%*??*:,......,:+?*+:,+:*?:.:#,.........
...................;%*,.....+##?+:......,;+**+:,....;+,*,.+?..........
.................:??:....,;%S*:,....,:;*?+:,..::.....,.;+.%;..........
.,,............,*?:...,;*?*:......:*%?@:......,**+;......:%...........
.+#:.....,;+**?#%+***?*+:,....,:+?*;,.%*........,,,......*+...........
..+S*::+?##%%;;;+**+:,...,;+*?*+;,....:S.................?+...........
...:###SS#%?#:.......,;**?*;;,.........%,................S+...........
....:,:+S;+?+..,,:,,??+:,..............?*,,.............:@%...........
.....:?S%??+.,.*%S%#%:,................*@S%?*+;;;;;;;+*?##@+..........
....;@@#?**???:;%%**?%%;..............,S@#SSSSSSSS%%S%#%S%%#+.........
....?@@%*?%S%???;,....,...............%SS*,::;+++*++;;::,.,*%?,.......
....+S@@@#@??*:.....................,+S;:......*,.,,.....;:,+*?;......
.....,;::+;:,..................,;++*?@*;+;,....;,.:*+....,;;.,,?*.....
..........................,:;*?**+;,,+%*,;:.........;:...:+%?;:.*?....
....................,;+**??+;:,.......,*S+...........:++.:+++**?+@*...
................:*????*;+;;;;::,........:*%:.......;??+,..,;;,.+%@@:..
.............,+%%+:..::;;;;;::;++,..:+**;.+?;,...,*+,..........,;S@:..
............+#%;..:;+*?***+:,:,..,:**:,,*+..,:,..;%..............S@,..
...........*#;...,+;::*??SS%?*?%?*+:....,S*+????*?%+;,...........S?...
...........S%..................:S%:....,%S@S;..,,+%+,...........;%,...
...........*#:...................%#S*;:SS#?,.....+*;...........:S:....
............;%?;,...............;S?#S*SSS*.......,+,..........:?:.....
..............;*??*;;;:::,......S?SS..,;%?:..................,?:......
................,:;++*?%%S?*;;+?@#@*,,,..:?+,...............:?:.......
.........................,:+*?%*:::;;+***++*%%;,,,,,,,..,;;+?,........
........................................,,,,:+?SSS%???S##?+;..........
...............................:;++:+;++,......,:+***+%S@%,...........
...............................*;%*%*,:++..........,:;+?#+,...........
...............................;;::,::,+,..............,,.............
......................................................................
......................................................................

......................................................................
......................................................................
........................................+%+,........,,:...............
........................................;+%S*,:,..:?S?S**;............
...........................................,?##+;%#%**+*S?+...........
............................................+%SSS?::?*+++%*...........
....................................,,:;;++*?*S%:...:++**%:...........
...............................,:;+****++;::,%?,....:?**+,............
...........................,:;*?*;:,........??...,?.+%%S%+............
......................,:+?**+;:..,*%%??:..,+#,...+%;++%@@*............
....................;??**:,....:*##@#S##*++#?....;S;:,,,*#+...........
...................+#:........+%@#S@@@@@@?,@:....;S......?+...........
...................*%........*+#@@?#@@#S#S?#,....:S...................
...................,S,......:#S@@@@@@@@@@%@*.....,S,..................
....................?*.....+##@#@#S#S#@@#%@,......S:..................
....................,S,...*@#S#S#?*@#@#@@*#*+....:#,..................
.....................+%..+#@%S#@%;S##S##@#%*+...:#+...................
......................%;,S%S%S?S*?#%SSS?@@S.....?#....................
......................:S+SS%?,.;;S#@SS%%@##,....,S,...................
.......................;S#*,....,**@S@#S@%#*.....**...................
........................:#%......,.,,%S:SS@#,....,S:..................
.........................:#*,,+%?,...,:.:SS@*.....;%..................
..........................:*S*+;;:.......%S?#,.....**.................
............................%*,+*:......,%,,%?.....,%+................
............................*?+?;,;,...:%*.,*@:.....:@;...............
............................,?##%@%,,;%*:,?#S@%.....:#@*..............
..............................:**;S@S*:,+S#S###:....%#%%;.............
................................*+@#S:*##SS+,%#S,..:##::%.............
................................+@@#@##S??,..,S#%,.?@?.,%,............
...............................;S+S%S**+:?....:S#?*@S,.;S.............
..............................:#:.*:?.?,++.....:SS#%,..*%.............
..............................S+.,;:;:+.%:......,*%,...S+.............
.............................:S......,,.,........,%...:@,.............
.............................,S:..................%,..?S..............
..............................;#;.................:...#*..............
...............................*@:..:+;,.............:@:..............
................................%S,..,:;+++,.........;S...............
................................,@?......,...........??...............
.................................?@,.................S;...............
.................................:@*.................S:...............
.........................,,,..,...SS.................S:...............
.....................:;;*;%;+++:..+@:................S+...............
.....................?;%+*%:;?:?..:@%,.............,;@#,..............
.....................;+;+;;;;,;:..,@@S*:,.......,;*S#S@+..............
......................,...........*@SS#SS%*+++??%%??%@@@:.............
............................,,::;+@+:*%S##SSS%S?%SSS?+:*S:............
...............,,:::;;;++**??**+;;@;...,;*??%%%?+;:.....;S;...........
........,::;+***+?**+;+;;:,,.....,@+.....................,%+..........
.....;*%?*;::,...................,S;........,.............,??,........
...,?*;,..................................,;*;..............+%,.......
...?*........,...........................,++%%*::............+%.......
...?;......;;%%**+;,..........,::,...........;?%*,,...........%;......
...+?......;;;;:;;?%?*+:.,,.,*?**%+..........:*??%?+......,,..*?......
...,%:.............,,:+?S??*?+...:%.:;:,...;%?++?+,....++.,*;;;%......
....:S+................,S*.,...,;%SS#++**+?@;....::....;?*..*++S,.....
.....,??+;:............,?@;..;%S#@S??S;;+%%:.............??,,,%?,.....
.......:+*?%+:,.......,S@##*S@##S+:..+%?*:................+?*%%.......
...........:*???*:...+#S?%S#%#@+.**.......................,?#*,.......
...............,;??+%@S?%#?,.?%..#+.....................:*S?:.........
..................,+S##@@#:..%*.;%....................,?S*,...........
......................,;+;*??S,.?+..................:?#?,.............
...........................;@:..?:...............:*%S*:...............
...........................;S.................,;%#%+,.................
...........................,?%;...........,:+?**;,....................
.............................:??;,,,,,:+**??+:........................
...............................,*?*?***+:,............................
......................................................................
......................................................................

......................................................................
..............................;****;:,................................
............................+%@##%S#;;;,..............................
...........................,@#S@#SS:?%?;..............................
............................%@S@S%S%SS??,.............................
...........................:S#SS#S%##%+%?,............................
..........................;S#%*##?S@#?*??%,...........................
.........................,SS#?S@*++S#;*?*#+...........................
..........................??;*%;..,;S*%%?#+...........................
..........................:%........;#@*%S;...........................
..........................,S+;..:+++,?S*#S,...........................
...........................+SS*.;?*?,.,+S:............................
...........................,S;*.,::,..,S+.............................
............................+%S*?,...:?*S+,...........................
.............................+%S%+;:+?:.S@%?*+;::.....................
.........................,+?%SS#%?**:..;##,+?+S?+*;...................
........................;%+:,.S#;+,....%#*.,+++..,?*..................
.......................+%,...:+@%.....?#?....;,...,?*.................
......................;S,...:S,S@*,.,?##:..:..,:....?:................
.....................,%:..:.??.,S@S%SS#*.;:;,+;;;...:?................
.....................;?..;+:#S..,+????;..:%;,;++:....?;...............
....................,S#%+:+?@S............,?;,;,..,;*S%...............
.....................*%?#S?##%..............+;.*%SSS%S*...............
....................:?,.,+#*?*.........;:,.....?#*+:;?................
...................;?,...%*.:?*,.......,;;,....:S...,%,...............
..................+*,...?S....+?,...............S,...%:...............
................,?+....:@+.....*?...............%;...**...............
...............:?;....,S?......:@%;:,,,....,,:;*#;...,S:..............
..............:?;;...,?*........S@SS%?%%??%S#S%S@*.,,.:?,.............
.............,?:;:..,?;.......,%S++????%%%%%%?*++%.,:..:?,............
.............*;....;?:........?S,....,,::,,:;....%:.....;?............
............;*....+?,......:;**,............;+:..:?......?;...........
...........,%:...*?....,:+**++;;:,...........,;+,.+*.....:?...........
...........+*...+*,:;+**+:,.,::;;++..........,::;,.*;.....%,..........
..........,?,..+S**+;:,,,,....,::.,+***,...,+;;:,,.,*;....*;..........
..........+;..;S;,...,:;;;;;::,,.:?+,.**....;+;;;:..,?;...:*..........
.........,?,.:?,...,:;;;;;++*++%?+,...,?*****++**+;,.,?,..,%,.........
........,?:.,?:.,;+;;*??****??%S%::,....;#S#++%;S;+?;.:?...%#,........
.......;?:.,?:..,:+*++;::;;;++;+##S+++;:%%S+....,,.,%:.++..+S+........
......**:*.++....,,,....,:,.::;%S*,..,,:*%@;........:%;.?;.,#?........
.....*++*:;S,................,%#?,,,,,,,,,;%;........,,.,*:.%;........
....?#??:;?;*+;:,,,....,....:S#S+++++++++++*S+:..........,%::?........
....%#@*SS*..,;+++*+***+*****+:,............,;**+;,,....,+S;.+*.......
....,:SS?:,.........,,....,....................,:;+**????*?;..*;......
......;:............................................,:::..,%::+*;.....
...........................................................:%:S:?;....
............................................................+?#S:?....
.............................................................+?**+....
................................................................;*....
......................................................................
......................................................................

.......................,........,:,...................................
..........,,.,,.....,;+;;+;;+*+*SS%%+,....................,;,.........
......:?S%:+?+?****+;:,..,::::;+?S*;S**?**;::;;:,........:*?:.........
....,+@@@+.,+;,,:*%?%?,..........,%+:*,,,,,:;*+;;+++;::,:;;;....,:+,..
...+S@@##%S?;;...+,.*#:..::,,.....%%.*...,+;:::;;;**+?S*;,?,,::;:;S,..
..;@#%@@@S#@#%::..,?S++,.;?+?;...:#*.*...,,.......:,..,%*;%%;::::;;...
..:%########SSS%*?%+,;*..,*;+%+::S#;.*,.,+,...,........:;:*%:;::,.....
....:*?++%S#S?;,+*++;;%;,,,+%S:;*??,.?:,,:,;+??;++++;:;;;;:...........
..........,,.......::::+;;+?#*:,....,?;;++++;:,...,,,,................
............,,:,:,,........,,:;;++;;++................................
............:;+;*;;..............,,,,.................................
.............,...,....................................................

......................................................................
..............,,,,;**?*...............................................
.....,,;+*???*****+:,,%+..............................................
.....**S????;,........:%..............................................
.....:;++**%%?*++:,....?;.............................................
...........,:+**;;++,..,?:............................................
...............;**::*+..,?+...........................................
.................;?+.+?:..?%,.........................................
...................%S?S@*%#@#*:.......+++;............................
...................,##??##%#S#@*......?*%;.........:;+**?*+;,.........
....................?%+.?+;%?:;S?.....,;?*;,...,:+??*+;;:;+*%*,.......
....................*?;,S:*%+:.,S?......,+*?*+*??*:,........,*%:......
....................:*..S;,*+...,?%,......,;++;:,.............*%:.....
.....................+?.*%.+*.....*#;..........................**.....
......................%:,#,+%,.....*@*........................:?+*+...
......................;%.?+.,.......+@?,......................+?;?;...
.......................?+,S,.........;#S,......................,+,....
.......................;%,+%..........,*S+............................
........................+%:?%,..........:%%:..........................
.........................:**??:...........:?%:........................
...........................;??*+;,..........+%*:......................
.............................;***?%,..........;??+,...................
...............................:***?;...........:+?;..................
.................................:***?;...........,+?,................
...................................**,*?,...........+*................
................................,;+?#;,;S*,..........?,...............
.........:;;++;;:,........,,,,.+S#@SS@S,:SS%*+:,.....?,...............
......,+%SS@%:,:S*+S:.,,:+?++*+S@%*;;;+%::???%?+,..:*;................
.....;S#%+SS*:.,*?;*%**++;,....,+?;,..,#S*;;:++;*??+,.................
..:?%@%++*S*S%:,.:..++S:.........,;*+..?#SS+::++?+:...................
..%#S####%#S###S+...,*?#:...........;*.,%?%#S+?*,.....................
..?@@S##@S##%?S%%;,;+,*#:.,:,,.......*:.;?+#@*:.......................
..+@#@##@#%SS**%SS+,,*S;.*?+?%?+:....:*..S%;:.....,...................
..,+*%SS%%S#S#SS%S#S#%,..,,.,:+*??;,:*%..+?...;:?;**:+,...............
.....,::..,;;;::,,,:?++;.......+%#%?SSS..:S,.,*;?+?*:+,...............
.....................:+%?+:,..*SS+..,:?:..S:..,,..,,.,................
........................,;+***@##+;:,.,:..++..........................
.............................:;+++*?**++++?+..........................
.....................................,,:;;:...........................
......................................................................

.................,:,.,................................................
...............:?SSSS%*:..............................................
..............,#@###@@%S?+:...........................................
.............,*@@@@@@##@#@@+..........................................
.............+@#@@@@@@##S%#S+.........................................
.............,+S@@#@@##@###@#;........................................
...............%@@%#@#@%+;*?;?,.......................................
...............%#@%%@@;,.....++..............................,:.......
...............+#@###@,.:***+S*..............................;%,......
................?@@S%+..:?*;;#?:........................,;+::?S,......
................,%@@;.....,+?%+*++;:..................:+?#S;,%*:,.....
............,+??*+?#:+;:,.;?@;.+?@#?*+;;:::;;;::,,..:?+:*#?????S#+....
...........+?;:,,*S#S+;;*?*?*,*#@%,..,:++;::::;;+*?SS;...::;*??%@?....
..........+?.....,;+*%#??##:,+#@@*+;;;;;+++*+**+***+,.....::%??#%,....
.........;?......,;?S#%+;;+;;+*??*?++;;:::::,,,,,,:;++;;+*?*??%%,.....
........,S:.,?;,*S@%*:,....................,:;;+**+++?S+;:,,,,,.......
........?*...:##@SS?*******+*++;:,:::;;++++*+;:,....?%*:..............
........%:....:%*:,;?:,..,,*S+*?+++;::+*,,.......:+%?;................
........%:....,:+*+:::++:.,#:..?*;....+;.........,;:..................
........?+....,*+,.....,**%+...%%:....?:..::;,,:.:....................
........;@*..:?:........+%,...*+...,:;S,.:*:?;*%:+;...................
........,#?.:?,;;;,.....,?:...S,...,+S*..,;::::::;,...................
.........?@?%:.*+%,......?;..,%:.,,?S%,...............................
........,S@@+..*S,,+,....*:...?SSSSS+.................................
........+S:%,..?*.,%,....?;..,S#SS@;..................................
........%:+*...+?.*;....,S:.,%#*,,?,..................................
.......:%:%,...,%,*.+,.:%+.:S;?*..*:,...,:,...........................
.......,%+:.....*%#*?+?S:.+#;,#;..,;;++*S#S%+.........................
........+*.......:#@#S#S,?S:.*%..,;;+++***;;,.........................
.........*%:......+%?::S%+,..;S%%%*;,,,,,.............................
..........:*+,...,:%?..?+......,,.....................................
............+**+**+**..,?.............................................
..............,,,..,?..,?.............................................
..................,*;...%,............................................
.................,?;.,:+%.............................................
.................,?%%%%%:.............................................
...................,::,...............................................

......................................................................
....................................,+,...............................
.............................;+....,#@#*:.............................
........................,;+**#@S;..,@#@@#:............................
........................;@##S@@S:..+@S#S@%...::.......................
........................,,,..+*.,*;#*,,+@#,*%#S*;:,...................
................................,S#?,..+??*;S@%S#@%,..................
.................................:%:..,S,,S,,:.,;%;...................
..................................++..?*..?%..........................
..................................S;.:@*,.,#+.........................
.................................+%..%*+%;.:#;........................
................................:#:.,#:.:S+.;#:.......................
...............................,S+..:#,..,#+.;S:......................
...............................*%...:S....+#,.;S+.....................
..............................,S,...;S.....%*..:S?....................
..............................+?....*S;,...,S:..,S?...................
.............................;#;+??:%#@S:...+%...,%*..................
............................+@@::#?,SS@@@*,..S+....*%,................
............................;@#,.,.?%#@S@@S;.*#,....*S,...............
............................:@@:..,@@@##@#@#?:@*....;#,...............
.............................S@,..?%%@#SS#@@@S@S...,#;................
.............................+@,.,S#SS:%::+*+*@?...+%.................
.............................*S,.;SS%:,,;+,..,S:...S+.................
............................,@*..?%%@:.+***,?S#,..,#:.................
............................*S,..?@#S:.;%?+?;S%...;#,.................
...........................:S:...%@@,....:*#;%;...*S..................
...........................??...,S+@*...::?*:S+...%?..................
...........................S#,..%@;##+,.;?#?%#@+..S;..................
..........................+@@%:?@@S@*%??+:*#S@##;:#,..................
.........................,#%@@#@SS*?@#??S*+S@?S##?@+..................
.........................,@:*#SS?#,.S@@@@**@@::#@S@#..................
.........................,#*.,,+?:..:#;*%#S%;..;@#@%,.................
..........................%#........:@:..,,:*,+.?@@;..................
..........................,#;.......:?...,,,*+%+.*@*..................
...........................+S,...........;S,.*;+..:#;.................
............................%?............?*.......*S.................
............................:#:...........;*.......*S.................
.............................??...........**.......S+.................
.............................,S:........;**,......,@:.................
..............................*%........,,........+#,.................
..............................,S+.................+#..................
...............................:#:................+#..................
................................*S................+#..................
................................,#;...............+#..................
.................................?#;,,,..........,*#..................
.................................;@##SSS%%?%%?%%S?#%..................
.................................:@###@@#@###%#SS%#@;.................
................................:S@;:;;+*#S%@%%*?;?+@;................
...............................,#@+......?:.?+;;*.?,*#,...............
..............................,S@?.......*;,*++:*.,,,#;...............
..............................*@#,.......%;.:,,......*S,..............
.............................,#@;........+:..........;@,..............
.............................;@%.................,;..:@:..............
.............................*@:.................;*..,@+..............
.............................S@,.............,,..;;..,#*..............
............................,@%.............+#+.......%%..............
............................*@%.............%@*.......%%..............
............................?@*............,S@;.......%%..............
............................?@;.......,:,*.,@S........?%..............
............................*@;.......,?:%::@+........;#,.............
............................,#*........:?:?%#,........,S,.............
.............................*%.........?*;@%..........%+.............
.............................+S.........;+?@%..........*%.............
.............................+#,.........;@@+..........+?.............
.............................+%..........%@@+..........??.............
.............................?*.........,S+@+..........S?.............
............................,%:.........;S.#*..........%?.............
............................,#:.........%?.#?..........*#.............
.............................%%,.......,@:.#;..........+#,............
.............................;@;.......*#,,S,..........:@:............
.............................+@:......,#?..%;...........S;............
.............................?@,......:@:..?%.......,.,.S?............
.............................SS....::.+%...?S......,*%#?#:............
............................,@+....;;.S+...*S.......,**@S.............
............................?@,......;#,...??..........#?.............
...........................,#?.......?#....?+..........S*.............
...........................+@;.....,,S%....S:..........S*.............
..........................,##,....+?+@*...,S,.........,#;.............
..........................:@*.....:.;@:...:S..........:#:.............
..........................*@;..,+**?##,...+S..........+S..............
..........................*#..;#%**+%*....??..........%*..............
..........................*S..+;....%:....%+.........:#,..............
..........................?%.......:#,....#;........,S+...............
..........................?#.......:?.....S;.;.....:S*................
.........,,,,,,,:,.,,.....*@+....,,*?.....+S:#:;+.:S%.................
........;*,%%;:S+%;:?:.....+@S**S@S?:......#%S%?S+@@;.................
........S:.;*?,#+%?.;?.....:@@%@SS*.......,#@#@#@@@@:.................
........?+:++*;S;**,**.....*@@#@S#:........;@%S???#*..................
........,+::,.,,,..:;......,S;:+@%.........;@@#S%%#?..................
...........................:#,.,@*.........,+%%+??@+..................
...........................;S..:@*...........:S...%?..................
..........................,SS..:@%...........:@+,.:%?:................
..........................SS?...;#,..........*S?:...:*%;..............
..........................*%,....S*..........;S**;,...:%%:............
...........................S*....:%+..........,::;*:,,.,;S?...........
...........................+S+*S%%%#,.............,%?:..+#?...........
............................:+++;;*;...............:%##S%:............
.....................................................;+;,.............
......................................................................
......................................................................
......................................................................

.............................,,.......................................
...........................:?S#%;.....................................
.........................,+#@@@S@;....................................
........................:S##S#S#@*....................................
.......................,#@S#S%??@?....................................
.......................;S%*;+%S*%%....................................
.......................:*.,::*@SS+....................................
.......................,%?:*;,*@%.....................................
........................,%?:,;;++,,,,,............................,,..
.,??+;;;;;;+++++;;:,::;;;+S%*;.;#?*?+;;*+:,:::;;++++;;;:::::;++***?*,.
..:+;;**+;;;:::;:;++SS+**:%#,.+S?+?,.;%S;::;::;:,,,,,:::;+++;*?*;:,...
.......,,:::;;;;;;;:+#+,;%##+?#?+;**.?#+:::::;+;;;;;;;;;;::,,,,.......
.................,,::*%*%;;+*;:;:,,*++SS+::::,,,,,,...................
......................,:%...........:?,,..............................
.......................,?.....,.....:*................................
........................;*....::....;;....,;*+:.......................
.........................;*.........*:....,;;::.......................
..........................?;........?,................................
..........................:#?++;;+*?@+................................
.........................,%%??%??*+;*@+...............................
......................,,;#+;+;;:..,,:?#+..............................
..............,,:::;;+;+;**,:.....;**+;*:.............................
...........:;;++***+;+***+;+:..,,:;;::;;*,............................
..........+*,,;********+*+,+%++*%*:....,+,............................
..........+%,..,::::+**?S*;SS,..:+::...;;.............................
...........;*;::,,,.,,+SS*+??:........:+..............................
............,:;;;;++++*?*:;;+?%+;,,,:;;...............................
.....................,......,,:;+;;;:,................................
......................................................................

.................................:;:..................................
...............................,*##S?;................................
...............................*@@#S@S:...............................
..............................:##?S%@%%:..............................
..............................?@;.;,:;S*..............................
..............................*#+:,::?%+..............................
..............................+S**,++;S:..............................
...............................?;;?;,*:...............................
..............................,:%*?*;?:,..............................
..........................,+;;*@;,,:.%#+;+;,..........................
........................,*+*;..%S;:;?@*:,?;+;.........................
.......................;+:,,*:.,+????+.,...,+;........................
......................;@?:**;.........;%+;;:+#+.......................
.....................;*+%#%S+.........,;;S##?+?:......................
...................:+;,,+*+;?:,.......,,+*??:.,*;.....................
.................;+;,,++,...;%;......,;;?,.,**,.%+....................
..,,............*;,::*:......?,........+;....;?:;+*,..................
.:?,..........,*;.:+;,.......%;,.......?:.....,*;.:?,.............,;,.
.;*,.........,*:,+;,........;%SS%??***?#;.......*+.:?,............:%,.
.;*........,++;?*,.........+*,,:;+****+;*+.......;*::*:...........,*,.
.++..,:;;;*%;;*:....,,,,::+%+*:.........,*;.......,**;+;,.........,*,.
.++..;**?**+;;..,;++;;;;;::;++:......:+++;*;+++;,...:*+++***++;...:?,.
.+*............;*:,,:;;:,,,..:,....,:;;+*+*,.,:+?;....:;;+**;;;,..:*..
.+*,..........,?...,::;+++++??+:;**+;::,........?:................++..
.:*:...........*+;:.........,SS?%#%,.........,,+*................:*;..
.;**,...........::++;:,,...,+S%,,:+++;:::;+*+;;:,,,..,...........+*;..
.:;;...............,:;++++****+;;;;:;;+*++:;++.,+*+++;:...........,...
.........................,,.....,,,,,,,,,,::;:.,:::,::,...............
......................................................................
......................................................................

Kundalini Yoga brain doctor kriya

......................................................................
...............................,;*%??*,...............................
............................,:+#@@S#%#?...............................
...........................,%@S#%?S%%S#?+:............................
..........................,%@@S#;+@%;#S?#@%,..........................
..........................:%@#@##%%%?#@##S#S..........................
...........................,?@##S?*++**@+,:#:.........................
............................%#S#??%:...:...+;.........................
............................SS+%S;..,:,..:+*?.........................
............................*#%%%;;?**?,,?**%.........................
............................,%@#S,,?**+.?***%,........................
.............................,S#;..,::::*?..?,........................
..............................,%#:...,;?%+,+*.........................
............................:+*?@;,,.+*%%*;%,.........................
.........................:*?%#@*S+,*+:,,,:?S?*;,......................
.......................;*?;,+##.%+..;****#@;:;SS;.....................
.....................;%*:...;##+%+.......S@?..;@%*....................
....................+S?%:....%S#%:.::,,..S#+..,;.%;...................
...................;#,.:%:...,S##:.,*?,.:#@;..:%::%...................
...................S*...::...++?##*::;:*S#?,..,?;,@;..................
..................:#,........:.,*%####@#S+.....*?:+S,.................
..................*%....;:.......,+***;:....,,,;?;?@,.................
..................S;..,*#@?,:;,.............?######;..................
.................:@?;,,,+%:++:,.............,S++++%...................
.................;@#S%?%#;:;;,,..........,,:+#+..,S,..................
..................%*?%%#@;.,**+;+,......,*?@+*S...*+..................
.................:S...,%S*..,:;;:.........%?.:#,..,S,.................
.................?+...?+;#:.............,;@+.,S:,;.;?.................
................*?...;?..S#?*++;;;;;+*??%S@*,.%*.,..%;................
...............+%,:,.*+:+%S######S###S%%?**%?,:#:,,,+?................
..............:%,.::.%S#S::.,,:;+++;;:,...;;;%?S%***%S................
..............%:....,#%*?%?**:............:*+;:.,:+?S%:,,.............
.............,?,:;**%%**???+*S*:**,..,::;*?***?**?%##?**%S*++:........
.............:##%+;,,,,,,....,*?%?***SS#SS?;:::,...,+%,.,?%;;**:......
.............+*%S;+**++;:,.....,,,,,,,;#%#...........;:...:;..*#,.....
.............%;.;%S*;:;+???%%?****+:,,.SS%....................,S......
.............S:.+?...:+;+*%S?:...,*@S*%##%,...................*#:,....
............,S,:S,..:++%#S+,.......%#%%?%S%+;,,,..,,,.....,:;+@SS#?...
............+%.?%....;*#?+........,@S;..:;+%S%%??%%%%%?%SS#?*?**?%+...
............S+.#*...,SS%,........,%%,...........,,,,:?;,;*+...........
.....,,:;;+?*.,@+...,::.........;%*................,?#+...............
..,*S###%*:,..,@%.............:**,.::;:::...........+#%;..............
.;@@##SS%?*%:;%?S*,........,;??:...?,++,*...........,;+...............
.:???*;::,:#%*:.,*?**+**????+:.....::,:::.............................
...........:,......,:;+S%*,...........................................
.......................*#+,...........................................
.......................*#+,...........................................
.......................+%;............................................
......................................................................

1. Sit in Lotus Pose. Place the hands by the hips and bounce up and down, using the hands to push the body up off the floor. Move rapidly in coordination with Breath of Fire for 2 minutes.

To the Yogi, one’s own age is measured by flexibility. When a man cannot sit in Lotus Pose, he is equivalent to 40 years of age, and when a woman cannot sit in Lotus Pose, she is equivalent to 120 years of age.

..................,:;:................................................
................:*S%?S*,..............................................
...............+###SS##%,.............................................
.............:*S###@###%..............................................
...........,?##SS##SS%#S+,............................................
...........%@@#%S%??SS@%@S,..................,::,.....................
..........:%*;:,:.;#%S#@@S*;;;:,,,...........+;*;:....................
.:*?;.....*+......:S%##S##*+++*S#?+;;:::,...,::,,,....................
.,??,.....:?,:++,.:SSS%%#*:+***;+**+;::;+**%%**:,,,,,,::::,,:,::......
..;%......,?,:++,.,,,?%%@+:.,:,:+;?%*+*S%*+?:,*%*??++;;;*#S??S;;+.....
...??:.....*?+:,...,,:,;#%*,..;;,.;:..%S:,:,;+:..;%;;:::,,,,:S%.+;,,..
...+%+......;S+::+**,...%#*;..:...*:.;S+.:*+;,...;;:........,?S;;*%*..
.....,.......;++;:;;+*?*?S?::,......,+S?%%:...............:;+;,:,,,...
......................+S@#;.+*?;;:;;;+;*S*.............,++;,..........
........................:*++;::,,,,...,SS:..,:,,::;;;;;+;.............
..........................,:++;;*?+;;;*%?;;+?*;;;;::,,................
.............................,:::,,,,,...,,,,.........................

2. Lie on the stomach with the forehead on the floor. Interlock the hands at the small of the back. Inhale and raise the head and upper torso as high as possible, then exhale down to the original position. Repeat the cycle 52 times.

This exercise helps adjust the ribcage.

............................................,;;:......................
............................................+?*+......................
............................................:?:+,.....................
..............;*?%*,........................,?:,+,....,:,,............
............,*@@S@#?..........,,,...........+*,.,;,...:*+++;:.........
..........:%S#%S%SS%:......,:;+;;;;;;;;:;?*:;+::,,;:......,:;+:,......
..........*+*%S#%SSSS;,,;+;;,,::::;+;++;;?;%:,,:;;,;?;:,.....,;+,.....
.......,.,+,,%S%%?#S#+;++**++*++*++++;;::::***+:,,*S?*++;,.....:+:....
.....,+%:.*%,;??;;??%..,.,:+*+;:,,,,:+;;;;;,.,:?***?+::;:;+:....,+:...
....;*:,..:**:,*;.;?:,++,;S:..,;+++;?%.......,:;:,,:;+;:.,:;+....;*:..
...++,......:;;;++**.,++,,S;;;;,.:;.??..........,....,:++?+.*;...:+;,.
..;?..........,...,+:,:,,:SS:.....,.%*..................::+:*:........
.:*+,........:;+:...:++*+::+;+;:::;?#+:;;:;;;;;;;;;;;;;;:;::,.........
..,..........,,,,......,:;;;::::::::,,,,,,,,..........................
......................................................................
......................................................................

3. As in Exercise 2, inhale and raise the head and upper torso as high as possible, and at the same time strike the buttocks with both heels. Exhale and relax. Repeat this cycle 52 times, then relax with the arms by the sides.

This exercise strengthens the lower back and helps eliminate lower back pain.

Page 79

......................................................................
......................;%S+;...........................................
.....................;S@%#S*..........................................
.....................*%SS%?%:.........................................
....................,S@#*SS?%:........................................
....................,S%@;?+;SS;.......................................
.....................?*@+...?;%.......................................
.....................+?%?...,.%:......................................
.....................;S?S.....%;......................................
.....................+#:#*...,S#:.....................................
.....................SS.:#%,..;+S;....................................
....................:@*..SSS,...;#*...................................
...................,S#,.+S,*S;...:%%,.................................
...................+@;..S*..;S*....?S:................................
..................,#S..,#;...,%?....+#+...............................
..................+@:..:@:....,??,...:%*,.............................
.................,#%...:#,......*S:....?S,............................
.................+@:...:#,.......+#;....;%*?;.........................
.................S%....*%........;S#;....,S%S?,.......................
................,@;....%%........%##@;....,?S@%,......................
................;#,...,#%.....,;*#@S##,.....?@#,......................
................%%....,@%....+%S@%?S@#S,....,S%.......................
................S*.....SS...:#%S%##@#S#*.,:?+:S;......................
...............,#%.....:#*..;#?S#@?S#@%#+,?#:.:#:.....................
................+@?.....:SS:;@#@@@@S#@%%S?,,...+S,....................
.................*@*.....,%#S@%#@?#*?%%S%@S:....%S,...................
..................;@%......+@#;:%+,,..,:%#+#;...,SS...................
.............,.....;#%,.....;%+.::......:%%#@;...,S*..................
....................:@#:.....,@;....:++:.:S**@;...,#?.................
.....................;##;.....%S*:,:?*?*...;%##:...:S%,...............
......................:#@:...:##%%*.;?%+...,*S@%,...,%#;..............
.......................:##:.,#S#SS+::.......,#@@#*,...S#:.............
........................;@S,%S#@;S##*:..,:,:S@###@S:..SS*.............
.........................;@#SS@;.,+S#*:*%*?@S:,?@%%@?%@@?.............
..........................S#%#+.,..*#SS?*%#?,...?#%%#S#@?.............
.........................,##@?.....*@#%*@#*......:S@SS@S?.............
..........................,*%S:....*#?+##+.........+%%;??.............
.............................*#,...+@##@;..............%+.............
.............................,@:...,+??;...............S;.............
.............................:@:.......................S;.............
.............................+#,......................,#;.............
............................,S*..............,:.......,@;.............
............................:@:.............:%+.......,@;.............
............................,?%,..........:*?:........,@;.............
..............................%#:.........,,..........,#:.............
...............................?#,....................,@+.............
................................%%....................:@?.............
................................,#*...................;@?.............
..................:,:;;*;+:+,....+@*..................;@S.............
.................+*:S?;%*#;;?....,S@%;,,..........,,:+S@@,............
.................;?:?**?+?;;*.....:@@@##SS%%%%%%%SSS#%#@@;............
..................;:,,.,...;,.....:##S%%#?#?#SS#%%%SS?%+S@+...........
.................................:#S;,:;;;+;++:;;,,,,,..,*SS:.........
................................,S#,...........,*+:.......,S#:........
................................%@+..............:*?:...,,.,##,.......
...............................;@?.................:**;,,++;*@S,......
............................,;?#@S,..................,+?*:::+*#*......
.....................,:+**??*+;,,*%:.............:%;:?;;:;+??+*@*.....
..................,:*%%*+;:,......;?;:............+SS#S%;..,:;+#@,....
.............,:+???+;,.............,;+*;...........%#:.........:#*....
.........,;***++:,.....:++;:::::,..:+**%:.........;@;...........*#....
.......:?%*:,...:+;::,..,;**++**:.+%;,.:S;........;%............;@:...
......*S;,......:*S@##S%S%%SS?;,+%*,....:**?+;+***%S..::*;......:@:...
.....,S,.....::;*%*;,:++;,.,+?@@#:.......,#@@#S##S@#..**+%;.....:#,...
.....*?.....,?S%+,............?@@#?:,....S#%#:....,S?..;+,,.....,#;...
.....?*......................:@#@@*+***;;@?S?......:S:...........S*...
.....:S;.....................%#?@?....,;?#S@%....................%*...
......:*?*;:................,#%%@:.......,:;?S;.................:#:...
........,:+??*++;::::,......:S@#@%?*%%%?%SS%S@@*;;:,...........;S+....
............,,:;;+***???**???++;;;;::;:::::::,;+?%S#S%???*;;+*%%;.....
......................,,:::,.......................:;;*S##@S*+;,......
........................................................:+:...........
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.........................................:??;.........................
.....................................,;*%#@@@%?*,.....................
....................................;S@@##@@#@@@+.....................
....................................;@#@@#@@%####,....................
...................................:?@@@@@@@@#@#%.....................
..................................+@@@@SS@@@##@SS%+,..................
..................................#@@S?S#@SS%#%%%##*..................
.................................,#@%%%SS?*##%**SS#S..................
..................................S%;,,,..,#@@#SS?SS..................
..................................%+.......,?S#S#SS?..................
..................................S?...:++:..?#+%S#;..................
.................................,+@?,,?**%+.;?;S@+...................
..................................;%S?..+++:...:S*....................
....................................%S;*;.....:.+?....................
....................................,*S#?+..,?+.,S?:..................
...................................,:++%*;+**:..:#@?*;:,..............
................................,+**S*;,*#+,...:##:.;%?*?%*:..........
...............................;S?,.,*:+%#++;.;@#*+,:;,.,:;??.........
..............................;S+?%:.%:?@S.*??@S,%?**;:,....%;........
.............................,SS*;;;.*+:@%;*#@*,*@S*;;;,....%;........
.............................*@#@@%:.+,,S@##?;;?@#SS%*,....*#,........
............................;%+,:%#S;,..,;+*?*;,,;*%SS%*.,?%S.........
........................,:+%S:...:%##,,:+**+,......,+#SSS%;+%.........
......................:*?*;:,..:**;*@?*?;,......,;**?@@@#:.S;.........
....................,*%+,....,*%*??*:,......,:+?*+:,+:*?:.:#,.........
...................;%*,.....+##?+:......,;+**+:,....;+,*,.+?..........
.................:??:....,;%S*:,....,:;*?+:,..::.....,.;+.%;..........
.,,............,*?:...,;*?*:......:*%?@:......,**+;......:%...........
.+#:.....,;+**?#%+***?*+:,....,:+?*;,.%*........,,,......*+...........
..+S*::+?##%%;;;+**+:,...,;+*?*+;,....:S.................?+...........
...:###SS#%?#:.......,;**?*;;,.........%,................S+...........
....:,:+S;+?+..,,:,,??+:,..............?*,,.............:@%...........
.....:?S%??+.,.*%S%#%:,................*@S%?*+;;;;;;;+*?##@+..........
....;@@#?**???:;%%**?%%;..............,S@#SSSSSSSS%%S%#%S%%#+.........
....?@@%*?%S%???;,....,...............%SS*,::;+++*++;;::,.,*%?,.......
....+S@@@#@??*:.....................,+S;:......*,.,,.....;:,+*?;......
.....,;::+;:,..................,;++*?@*;+;,....;,.:*+....,;;.,,?*.....
..........................,:;*?**+;,,+%*,;:.........;:...:+%?;:.*?....
....................,;+**??+;:,.......,*S+...........:++.:+++**?+@*...
................:*????*;+;;;;::,........:*%:.......;??+,..,;;,.+%@@:..
.............,+%%+:..::;;;;;::;++,..:+**;.+?;,...,*+,..........,;S@:..
............+#%;..:;+*?***+:,:,..,:**:,,*+..,:,..;%..............S@,..
...........*#;...,+;::*??SS%?*?%?*+:....,S*+????*?%+;,...........S?...
...........S%..................:S%:....,%S@S;..,,+%+,...........;%,...
...........*#:...................%#S*;:SS#?,.....+*;...........:S:....
............;%?;,...............;S?#S*SSS*.......,+,..........:?:.....
..............;*??*;;;:::,......S?SS..,;%?:..................,?:......
................,:;++*?%%S?*;;+?@#@*,,,..:?+,...............:?:.......
.........................,:+*?%*:::;;+***++*%%;,,,,,,,..,;;+?,........
........................................,,,,:+?SSS%???S##?+;..........
...............................:;++:+;++,......,:+***+%S@%,...........
...............................*;%*%*,:++..........,:;+?#+,...........
...............................;;::,::,+,..............,,.............
......................................................................
......................................................................

......................................................................
......................................................................
........................................+%+,........,,:...............
........................................;+%S*,:,..:?S?S**;............
...........................................,?##+;%#%**+*S?+...........
............................................+%SSS?::?*+++%*...........
....................................,,:;;++*?*S%:...:++**%:...........
...............................,:;+****++;::,%?,....:?**+,............
...........................,:;*?*;:,........??...,?.+%%S%+............
......................,:+?**+;:..,*%%??:..,+#,...+%;++%@@*............
....................;??**:,....:*##@#S##*++#?....;S;:,,,*#+...........
...................+#:........+%@#S@@@@@@?,@:....;S......?+...........
...................*%........*+#@@?#@@#S#S?#,....:S...................
...................,S,......:#S@@@@@@@@@@%@*.....,S,..................
....................?*.....+##@#@#S#S#@@#%@,......S:..................
....................,S,...*@#S#S#?*@#@#@@*#*+....:#,..................
.....................+%..+#@%S#@%;S##S##@#%*+...:#+...................
......................%;,S%S%S?S*?#%SSS?@@S.....?#....................
......................:S+SS%?,.;;S#@SS%%@##,....,S,...................
.......................;S#*,....,**@S@#S@%#*.....**...................
........................:#%......,.,,%S:SS@#,....,S:..................
.........................:#*,,+%?,...,:.:SS@*.....;%..................
..........................:*S*+;;:.......%S?#,.....**.................
............................%*,+*:......,%,,%?.....,%+................
............................*?+?;,;,...:%*.,*@:.....:@;...............
............................,?##%@%,,;%*:,?#S@%.....:#@*..............
..............................:**;S@S*:,+S#S###:....%#%%;.............
................................*+@#S:*##SS+,%#S,..:##::%.............
................................+@@#@##S??,..,S#%,.?@?.,%,............
...............................;S+S%S**+:?....:S#?*@S,.;S.............
..............................:#:.*:?.?,++.....:SS#%,..*%.............
..............................S+.,;:;:+.%:......,*%,...S+.............
.............................:S......,,.,........,%...:@,.............
.............................,S:..................%,..?S..............
..............................;#;.................:...#*..............
...............................*@:..:+;,.............:@:..............
................................%S,..,:;+++,.........;S...............
................................,@?......,...........??...............
.................................?@,.................S;...............
.................................:@*.................S:...............
.........................,,,..,...SS.................S:...............
.....................:;;*;%;+++:..+@:................S+...............
.....................?;%+*%:;?:?..:@%,.............,;@#,..............
.....................;+;+;;;;,;:..,@@S*:,.......,;*S#S@+..............
......................,...........*@SS#SS%*+++??%%??%@@@:.............
............................,,::;+@+:*%S##SSS%S?%SSS?+:*S:............
...............,,:::;;;++**??**+;;@;...,;*??%%%?+;:.....;S;...........
........,::;+***+?**+;+;;:,,.....,@+.....................,%+..........
.....;*%?*;::,...................,S;........,.............,??,........
...,?*;,..................................,;*;..............+%,.......
...?*........,...........................,++%%*::............+%.......
...?;......;;%%**+;,..........,::,...........;?%*,,...........%;......
...+?......;;;;:;;?%?*+:.,,.,*?**%+..........:*??%?+......,,..*?......
...,%:.............,,:+?S??*?+...:%.:;:,...;%?++?+,....++.,*;;;%......
....:S+................,S*.,...,;%SS#++**+?@;....::....;?*..*++S,.....
.....,??+;:............,?@;..;%S#@S??S;;+%%:.............??,,,%?,.....
.......:+*?%+:,.......,S@##*S@##S+:..+%?*:................+?*%%.......
...........:*???*:...+#S?%S#%#@+.**.......................,?#*,.......
...............,;??+%@S?%#?,.?%..#+.....................:*S?:.........
..................,+S##@@#:..%*.;%....................,?S*,...........
......................,;+;*??S,.?+..................:?#?,.............
...........................;@:..?:...............:*%S*:...............
...........................;S.................,;%#%+,.................
...........................,?%;...........,:+?**;,....................
.............................:??;,,,,,:+**??+:........................
...............................,*?*?***+:,............................
......................................................................
......................................................................

......................................................................
..............................;****;:,................................
............................+%@##%S#;;;,..............................
...........................,@#S@#SS:?%?;..............................
............................%@S@S%S%SS??,.............................
...........................:S#SS#S%##%+%?,............................
..........................;S#%*##?S@#?*??%,...........................
.........................,SS#?S@*++S#;*?*#+...........................
..........................??;*%;..,;S*%%?#+...........................
..........................:%........;#@*%S;...........................
..........................,S+;..:+++,?S*#S,...........................
...........................+SS*.;?*?,.,+S:............................
...........................,S;*.,::,..,S+.............................
............................+%S*?,...:?*S+,...........................
.............................+%S%+;:+?:.S@%?*+;::.....................
.........................,+?%SS#%?**:..;##,+?+S?+*;...................
........................;%+:,.S#;+,....%#*.,+++..,?*..................
.......................+%,...:+@%.....?#?....;,...,?*.................
......................;S,...:S,S@*,.,?##:..:..,:....?:................
.....................,%:..:.??.,S@S%SS#*.;:;,+;;;...:?................
.....................;?..;+:#S..,+????;..:%;,;++:....?;...............
....................,S#%+:+?@S............,?;,;,..,;*S%...............
.....................*%?#S?##%..............+;.*%SSS%S*...............
....................:?,.,+#*?*.........;:,.....?#*+:;?................
...................;?,...%*.:?*,.......,;;,....:S...,%,...............
..................+*,...?S....+?,...............S,...%:...............
................,?+....:@+.....*?...............%;...**...............
...............:?;....,S?......:@%;:,,,....,,:;*#;...,S:..............
..............:?;;...,?*........S@SS%?%%??%S#S%S@*.,,.:?,.............
.............,?:;:..,?;.......,%S++????%%%%%%?*++%.,:..:?,............
.............*;....;?:........?S,....,,::,,:;....%:.....;?............
............;*....+?,......:;**,............;+:..:?......?;...........
...........,%:...*?....,:+**++;;:,...........,;+,.+*.....:?...........
...........+*...+*,:;+**+:,.,::;;++..........,::;,.*;.....%,..........
..........,?,..+S**+;:,,,,....,::.,+***,...,+;;:,,.,*;....*;..........
..........+;..;S;,...,:;;;;;::,,.:?+,.**....;+;;;:..,?;...:*..........
.........,?,.:?,...,:;;;;;++*++%?+,...,?*****++**+;,.,?,..,%,.........
........,?:.,?:.,;+;;*??****??%S%::,....;#S#++%;S;+?;.:?...%#,........
.......;?:.,?:..,:+*++;::;;;++;+##S+++;:%%S+....,,.,%:.++..+S+........
......**:*.++....,,,....,:,.::;%S*,..,,:*%@;........:%;.?;.,#?........
.....*++*:;S,................,%#?,,,,,,,,,;%;........,,.,*:.%;........
....?#??:;?;*+;:,,,....,....:S#S+++++++++++*S+:..........,%::?........
....%#@*SS*..,;+++*+***+*****+:,............,;**+;,,....,+S;.+*.......
....,:SS?:,.........,,....,....................,:;+**????*?;..*;......
......;:............................................,:::..,%::+*;.....
...........................................................:%:S:?;....
............................................................+?#S:?....
.............................................................+?**+....
................................................................;*....
......................................................................
......................................................................

......................................................................
...............................,;*%??*,...............................
............................,:+#@@S#%#?...............................
...........................,%@S#%?S%%S#?+:............................
..........................,%@@S#;+@%;#S?#@%,..........................
..........................:%@#@##%%%?#@##S#S..........................
...........................,?@##S?*++**@+,:#:.........................
............................%#S#??%:...:...+;.........................
............................SS+%S;..,:,..:+*?.........................
............................*#%%%;;?**?,,?**%.........................
............................,%@#S,,?**+.?***%,........................
.............................,S#;..,::::*?..?,........................
..............................,%#:...,;?%+,+*.........................
............................:+*?@;,,.+*%%*;%,.........................
.........................:*?%#@*S+,*+:,,,:?S?*;,......................
.......................;*?;,+##.%+..;****#@;:;SS;.....................
.....................;%*:...;##+%+.......S@?..;@%*....................
....................+S?%:....%S#%:.::,,..S#+..,;.%;...................
...................;#,.:%:...,S##:.,*?,.:#@;..:%::%...................
...................S*...::...++?##*::;:*S#?,..,?;,@;..................
..................:#,........:.,*%####@#S+.....*?:+S,.................
..................*%....;:.......,+***;:....,,,;?;?@,.................
..................S;..,*#@?,:;,.............?######;..................
.................:@?;,,,+%:++:,.............,S++++%...................
.................;@#S%?%#;:;;,,..........,,:+#+..,S,..................
..................%*?%%#@;.,**+;+,......,*?@+*S...*+..................
.................:S...,%S*..,:;;:.........%?.:#,..,S,.................
.................?+...?+;#:.............,;@+.,S:,;.;?.................
................*?...;?..S#?*++;;;;;+*??%S@*,.%*.,..%;................
...............+%,:,.*+:+%S######S###S%%?**%?,:#:,,,+?................
..............:%,.::.%S#S::.,,:;+++;;:,...;;;%?S%***%S................
..............%:....,#%*?%?**:............:*+;:.,:+?S%:,,.............
.............,?,:;**%%**???+*S*:**,..,::;*?***?**?%##?**%S*++:........
.............:##%+;,,,,,,....,*?%?***SS#SS?;:::,...,+%,.,?%;;**:......
.............+*%S;+**++;:,.....,,,,,,,;#%#...........;:...:;..*#,.....
.............%;.;%S*;:;+???%%?****+:,,.SS%....................,S......
.............S:.+?...:+;+*%S?:...,*@S*%##%,...................*#:,....
............,S,:S,..:++%#S+,.......%#%%?%S%+;,,,..,,,.....,:;+@SS#?...
............+%.?%....;*#?+........,@S;..:;+%S%%??%%%%%?%SS#?*?**?%+...
............S+.#*...,SS%,........,%%,...........,,,,:?;,;*+...........
.....,,:;;+?*.,@+...,::.........;%*................,?#+...............
..,*S###%*:,..,@%.............:**,.::;:::...........+#%;..............
.;@@##SS%?*%:;%?S*,........,;??:...?,++,*...........,;+...............
.:???*;::,:#%*:.,*?**+**????+:.....::,:::.............................
...........:,......,:;+S%*,...........................................
.......................*#+,...........................................
.......................*#+,...........................................
.......................+%;............................................
......................................................................

..................,:;:................................................
................:*S%?S*,..............................................
...............+###SS##%,.............................................
.............:*S###@###%..............................................
...........,?##SS##SS%#S+,............................................
...........%@@#%S%??SS@%@S,..................,::,.....................
..........:%*;:,:.;#%S#@@S*;;;:,,,...........+;*;:....................
.:*?;.....*+......:S%##S##*+++*S#?+;;:::,...,::,,,....................
.,??,.....:?,:++,.:SSS%%#*:+***;+**+;::;+**%%**:,,,,,,::::,,:,::......
..;%......,?,:++,.,,,?%%@+:.,:,:+;?%*+*S%*+?:,*%*??++;;;*#S??S;;+.....
...??:.....*?+:,...,,:,;#%*,..;;,.;:..%S:,:,;+:..;%;;:::,,,,:S%.+;,,..
...+%+......;S+::+**,...%#*;..:...*:.;S+.:*+;,...;;:........,?S;;*%*..
.....,.......;++;:;;+*?*?S?::,......,+S?%%:...............:;+;,:,,,...
......................+S@#;.+*?;;:;;;+;*S*.............,++;,..........
........................:*++;::,,,,...,SS:..,:,,::;;;;;+;.............
..........................,:++;;*?+;;;*%?;;+?*;;;;::,,................
.............................,:::,,,,,...,,,,.........................

............................................,;;:......................
............................................+?*+......................
............................................:?:+,.....................
..............;*?%*,........................,?:,+,....,:,,............
............,*@@S@#?..........,,,...........+*,.,;,...:*+++;:.........
..........:%S#%S%SS%:......,:;+;;;;;;;;:;?*:;+::,,;:......,:;+:,......
..........*+*%S#%SSSS;,,;+;;,,::::;+;++;;?;%:,,:;;,;?;:,.....,;+,.....
.......,.,+,,%S%%?#S#+;++**++*++*++++;;::::***+:,,*S?*++;,.....:+:....
.....,+%:.*%,;??;;??%..,.,:+*+;:,,,,:+;;;;;,.,:?***?+::;:;+:....,+:...
....;*:,..:**:,*;.;?:,++,;S:..,;+++;?%.......,:;:,,:;+;:.,:;+....;*:..
...++,......:;;;++**.,++,,S;;;;,.:;.??..........,....,:++?+.*;...:+;,.
..;?..........,...,+:,:,,:SS:.....,.%*..................::+:*:........
.:*+,........:;+:...:++*+::+;+;:::;?#+:;;:;;;;;;;;;;;;;;:;::,.........
..,..........,,,,......,:;;;::::::::,,,,,,,,..........................
......................................................................
......................................................................

.............................,,.......................................
...........................:?S#%;.....................................
.........................,+#@@@S@;....................................
........................:S##S#S#@*....................................
.......................,#@S#S%??@?....................................
.......................;S%*;+%S*%%....................................
.......................:*.,::*@SS+....................................
.......................,%?:*;,*@%.....................................
........................,%?:,;;++,,,,,............................,,..
.,??+;;;;;;+++++;;:,::;;;+S%*;.;#?*?+;;*+:,:::;;++++;;;:::::;++***?*,.
..:+;;**+;;;:::;:;++SS+**:%#,.+S?+?,.;%S;::;::;:,,,,,:::;+++;*?*;:,...
.......,,:::;;;;;;;:+#+,;%##+?#?+;**.?#+:::::;+;;;;;;;;;;::,,,,.......
.................,,::*%*%;;+*;:;:,,*++SS+::::,,,,,,...................
......................,:%...........:?,,..............................
.......................,?.....,.....:*................................
........................;*....::....;;....,;*+:.......................
.........................;*.........*:....,;;::.......................
..........................?;........?,................................
..........................:#?++;;+*?@+................................
.........................,%%??%??*+;*@+...............................
......................,,;#+;+;;:..,,:?#+..............................
..............,,:::;;+;+;**,:.....;**+;*:.............................
...........:;;++***+;+***+;+:..,,:;;::;;*,............................
..........+*,,;********+*+,+%++*%*:....,+,............................
..........+%,..,::::+**?S*;SS,..:+::...;;.............................
...........;*;::,,,.,,+SS*+??:........:+..............................
............,:;;;;++++*?*:;;+?%+;,,,:;;...............................
.....................,......,,:;+;;;:,................................
......................................................................

.................................:;:..................................
...............................,*##S?;................................
...............................*@@#S@S:...............................
..............................:##?S%@%%:..............................
..............................?@;.;,:;S*..............................
..............................*#+:,::?%+..............................
..............................+S**,++;S:..............................
...............................?;;?;,*:...............................
..............................,:%*?*;?:,..............................
..........................,+;;*@;,,:.%#+;+;,..........................
........................,*+*;..%S;:;?@*:,?;+;.........................
.......................;+:,,*:.,+????+.,...,+;........................
......................;@?:**;.........;%+;;:+#+.......................
.....................;*+%#%S+.........,;;S##?+?:......................
...................:+;,,+*+;?:,.......,,+*??:.,*;.....................
.................;+;,,++,...;%;......,;;?,.,**,.%+....................
..,,............*;,::*:......?,........+;....;?:;+*,..................
.:?,..........,*;.:+;,.......%;,.......?:.....,*;.:?,.............,;,.
.;*,.........,*:,+;,........;%SS%??***?#;.......*+.:?,............:%,.
.;*........,++;?*,.........+*,,:;+****+;*+.......;*::*:...........,*,.
.++..,:;;;*%;;*:....,,,,::+%+*:.........,*;.......,**;+;,.........,*,.
.++..;**?**+;;..,;++;;;;;::;++:......:+++;*;+++;,...:*+++***++;...:?,.
.+*............;*:,,:;;:,,,..:,....,:;;+*+*,.,:+?;....:;;+**;;;,..:*..
.+*,..........,?...,::;+++++??+:;**+;::,........?:................++..
.:*:...........*+;:.........,SS?%#%,.........,,+*................:*;..
.;**,...........::++;:,,...,+S%,,:+++;:::;+*+;;:,,,..,...........+*;..
.:;;...............,:;++++****+;;;;:;;+*++:;++.,+*+++;:...........,...
.........................,,.....,,,,,,,,,,::;:.,:::,::,...............
......................................................................
......................................................................

......................................................................
..............,,,,;**?*...............................................
.....,,;+*???*****+:,,%+..............................................
.....**S????;,........:%..............................................
.....:;++**%%?*++:,....?;.............................................
...........,:+**;;++,..,?:............................................
...............;**::*+..,?+...........................................
.................;?+.+?:..?%,.........................................
...................%S?S@*%#@#*:.......+++;............................
...................,##??##%#S#@*......?*%;.........:;+**?*+;,.........
....................?%+.?+;%?:;S?.....,;?*;,...,:+??*+;;:;+*%*,.......
....................*?;,S:*%+:.,S?......,+*?*+*??*:,........,*%:......
....................:*..S;,*+...,?%,......,;++;:,.............*%:.....
.....................+?.*%.+*.....*#;..........................**.....
......................%:,#,+%,.....*@*........................:?+*+...
......................;%.?+.,.......+@?,......................+?;?;...
.......................?+,S,.........;#S,......................,+,....
.......................;%,+%..........,*S+............................
........................+%:?%,..........:%%:..........................
.........................:**??:...........:?%:........................
...........................;??*+;,..........+%*:......................
.............................;***?%,..........;??+,...................
...............................:***?;...........:+?;..................
.................................:***?;...........,+?,................
...................................**,*?,...........+*................
................................,;+?#;,;S*,..........?,...............
.........:;;++;;:,........,,,,.+S#@SS@S,:SS%*+:,.....?,...............
......,+%SS@%:,:S*+S:.,,:+?++*+S@%*;;;+%::???%?+,..:*;................
.....;S#%+SS*:.,*?;*%**++;,....,+?;,..,#S*;;:++;*??+,.................
..:?%@%++*S*S%:,.:..++S:.........,;*+..?#SS+::++?+:...................
..%#S####%#S###S+...,*?#:...........;*.,%?%#S+?*,.....................
..?@@S##@S##%?S%%;,;+,*#:.,:,,.......*:.;?+#@*:.......................
..+@#@##@#%SS**%SS+,,*S;.*?+?%?+:....:*..S%;:.....,...................
..,+*%SS%%S#S#SS%S#S#%,..,,.,:+*??;,:*%..+?...;:?;**:+,...............
.....,::..,;;;::,,,:?++;.......+%#%?SSS..:S,.,*;?+?*:+,...............
.....................:+%?+:,..*SS+..,:?:..S:..,,..,,.,................
........................,;+***@##+;:,.,:..++..........................
.............................:;+++*?**++++?+..........................
.....................................,,:;;:...........................
......................................................................

.......................,........,:,...................................
..........,,.,,.....,;+;;+;;+*+*SS%%+,....................,;,.........
......:?S%:+?+?****+;:,..,::::;+?S*;S**?**;::;;:,........:*?:.........
....,+@@@+.,+;,,:*%?%?,..........,%+:*,,,,,:;*+;;+++;::,:;;;....,:+,..
...+S@@##%S?;;...+,.*#:..::,,.....%%.*...,+;:::;;;**+?S*;,?,,::;:;S,..
..;@#%@@@S#@#%::..,?S++,.;?+?;...:#*.*...,,.......:,..,%*;%%;::::;;...
..:%########SSS%*?%+,;*..,*;+%+::S#;.*,.,+,...,........:;:*%:;::,.....
....:*?++%S#S?;,+*++;;%;,,,+%S:;*??,.?:,,:,;+??;++++;:;;;;:...........
..........,,.......::::+;;+?#*:,....,?;;++++;:,...,,,,................
............,,:,:,,........,,:;;++;;++................................
............:;+;*;;..............,,,,.................................
.............,...,....................................................

4. Lie on the back with the hands interlocked at the navel point. Jump the legs up and back toward the head, lifting the buttocks off the ground. Repeat this jumping motion 52 times.

This exercise is great for releasing pent-up tension and frustration!

......................................................................
....................................,+,...............................
.............................;+....,#@#*:.............................
........................,;+**#@S;..,@#@@#:............................
........................;@##S@@S:..+@S#S@%...::.......................
........................,,,..+*.,*;#*,,+@#,*%#S*;:,...................
................................,S#?,..+??*;S@%S#@%,..................
.................................:%:..,S,,S,,:.,;%;...................
..................................++..?*..?%..........................
..................................S;.:@*,.,#+.........................
.................................+%..%*+%;.:#;........................
................................:#:.,#:.:S+.;#:.......................
...............................,S+..:#,..,#+.;S:......................
...............................*%...:S....+#,.;S+.....................
..............................,S,...;S.....%*..:S?....................
..............................+?....*S;,...,S:..,S?...................
.............................;#;+??:%#@S:...+%...,%*..................
............................+@@::#?,SS@@@*,..S+....*%,................
............................;@#,.,.?%#@S@@S;.*#,....*S,...............
............................:@@:..,@@@##@#@#?:@*....;#,...............
.............................S@,..?%%@#SS#@@@S@S...,#;................
.............................+@,.,S#SS:%::+*+*@?...+%.................
.............................*S,.;SS%:,,;+,..,S:...S+.................
............................,@*..?%%@:.+***,?S#,..,#:.................
............................*S,..?@#S:.;%?+?;S%...;#,.................
...........................:S:...%@@,....:*#;%;...*S..................
...........................??...,S+@*...::?*:S+...%?..................
...........................S#,..%@;##+,.;?#?%#@+..S;..................
..........................+@@%:?@@S@*%??+:*#S@##;:#,..................
.........................,#%@@#@SS*?@#??S*+S@?S##?@+..................
.........................,@:*#SS?#,.S@@@@**@@::#@S@#..................
.........................,#*.,,+?:..:#;*%#S%;..;@#@%,.................
..........................%#........:@:..,,:*,+.?@@;..................
..........................,#;.......:?...,,,*+%+.*@*..................
...........................+S,...........;S,.*;+..:#;.................
............................%?............?*.......*S.................
............................:#:...........;*.......*S.................
.............................??...........**.......S+.................
.............................,S:........;**,......,@:.................
..............................*%........,,........+#,.................
..............................,S+.................+#..................
...............................:#:................+#..................
................................*S................+#..................
................................,#;...............+#..................
.................................?#;,,,..........,*#..................
.................................;@##SSS%%?%%?%%S?#%..................
.................................:@###@@#@###%#SS%#@;.................
................................:S@;:;;+*#S%@%%*?;?+@;................
...............................,#@+......?:.?+;;*.?,*#,...............
..............................,S@?.......*;,*++:*.,,,#;...............
..............................*@#,.......%;.:,,......*S,..............
.............................,#@;........+:..........;@,..............
.............................;@%.................,;..:@:..............
.............................*@:.................;*..,@+..............
.............................S@,.............,,..;;..,#*..............
............................,@%.............+#+.......%%..............
............................*@%.............%@*.......%%..............
............................?@*............,S@;.......%%..............
............................?@;.......,:,*.,@S........?%..............
............................*@;.......,?:%::@+........;#,.............
............................,#*........:?:?%#,........,S,.............
.............................*%.........?*;@%..........%+.............
.............................+S.........;+?@%..........*%.............
.............................+#,.........;@@+..........+?.............
.............................+%..........%@@+..........??.............
.............................?*.........,S+@+..........S?.............
............................,%:.........;S.#*..........%?.............
............................,#:.........%?.#?..........*#.............
.............................%%,.......,@:.#;..........+#,............
.............................;@;.......*#,,S,..........:@:............
.............................+@:......,#?..%;...........S;............
.............................?@,......:@:..?%.......,.,.S?............
.............................SS....::.+%...?S......,*%#?#:............
............................,@+....;;.S+...*S.......,**@S.............
............................?@,......;#,...??..........#?.............
...........................,#?.......?#....?+..........S*.............
...........................+@;.....,,S%....S:..........S*.............
..........................,##,....+?+@*...,S,.........,#;.............
..........................:@*.....:.;@:...:S..........:#:.............
..........................*@;..,+**?##,...+S..........+S..............
..........................*#..;#%**+%*....??..........%*..............
..........................*S..+;....%:....%+.........:#,..............
..........................?%.......:#,....#;........,S+...............
..........................?#.......:?.....S;.;.....:S*................
.........,,,,,,,:,.,,.....*@+....,,*?.....+S:#:;+.:S%.................
........;*,%%;:S+%;:?:.....+@S**S@S?:......#%S%?S+@@;.................
........S:.;*?,#+%?.;?.....:@@%@SS*.......,#@#@#@@@@:.................
........?+:++*;S;**,**.....*@@#@S#:........;@%S???#*..................
........,+::,.,,,..:;......,S;:+@%.........;@@#S%%#?..................
...........................:#,.,@*.........,+%%+??@+..................
...........................;S..:@*...........:S...%?..................
..........................,SS..:@%...........:@+,.:%?:................
..........................SS?...;#,..........*S?:...:*%;..............
..........................*%,....S*..........;S**;,...:%%:............
...........................S*....:%+..........,::;*:,,.,;S?...........
...........................+S+*S%%%#,.............,%?:..+#?...........
............................:+++;;*;...............:%##S%:............
.....................................................;+;,.............
......................................................................
......................................................................
......................................................................

.................,:,.,................................................
...............:?SSSS%*:..............................................
..............,#@###@@%S?+:...........................................
.............,*@@@@@@##@#@@+..........................................
.............+@#@@@@@@##S%#S+.........................................
.............,+S@@#@@##@###@#;........................................
...............%@@%#@#@%+;*?;?,.......................................
...............%#@%%@@;,.....++..............................,:.......
...............+#@###@,.:***+S*..............................;%,......
................?@@S%+..:?*;;#?:........................,;+::?S,......
................,%@@;.....,+?%+*++;:..................:+?#S;,%*:,.....
............,+??*+?#:+;:,.;?@;.+?@#?*+;;:::;;;::,,..:?+:*#?????S#+....
...........+?;:,,*S#S+;;*?*?*,*#@%,..,:++;::::;;+*?SS;...::;*??%@?....
..........+?.....,;+*%#??##:,+#@@*+;;;;;+++*+**+***+,.....::%??#%,....
.........;?......,;?S#%+;;+;;+*??*?++;;:::::,,,,,,:;++;;+*?*??%%,.....
........,S:.,?;,*S@%*:,....................,:;;+**+++?S+;:,,,,,.......
........?*...:##@SS?*******+*++;:,:::;;++++*+;:,....?%*:..............
........%:....:%*:,;?:,..,,*S+*?+++;::+*,,.......:+%?;................
........%:....,:+*+:::++:.,#:..?*;....+;.........,;:..................
........?+....,*+,.....,**%+...%%:....?:..::;,,:.:....................
........;@*..:?:........+%,...*+...,:;S,.:*:?;*%:+;...................
........,#?.:?,;;;,.....,?:...S,...,+S*..,;::::::;,...................
.........?@?%:.*+%,......?;..,%:.,,?S%,...............................
........,S@@+..*S,,+,....*:...?SSSSS+.................................
........+S:%,..?*.,%,....?;..,S#SS@;..................................
........%:+*...+?.*;....,S:.,%#*,,?,..................................
.......:%:%,...,%,*.+,.:%+.:S;?*..*:,...,:,...........................
.......,%+:.....*%#*?+?S:.+#;,#;..,;;++*S#S%+.........................
........+*.......:#@#S#S,?S:.*%..,;;+++***;;,.........................
.........*%:......+%?::S%+,..;S%%%*;,,,,,.............................
..........:*+,...,:%?..?+......,,.....................................
............+**+**+**..,?.............................................
..............,,,..,?..,?.............................................
..................,*;...%,............................................
.................,?;.,:+%.............................................
.................,?%%%%%:.............................................
...................,::,...............................................

5. Squat into Crow Pose. Extend the arms straight in front, parallel to the ground, with the palms together.

a. Inhale, stand up and clap the hands over the head.

b. exhale, squat down and clap the hands straight in front.

Repeat the complete cycle 52 times.

Page 80

......................................................................
..............................;****;:,................................
............................+%@##%S#;;;,..............................
...........................,@#S@#SS:?%?;..............................
............................%@S@S%S%SS??,.............................
...........................:S#SS#S%##%+%?,............................
..........................;S#%*##?S@#?*??%,...........................
.........................,SS#?S@*++S#;*?*#+...........................
..........................??;*%;..,;S*%%?#+...........................
..........................:%........;#@*%S;...........................
..........................,S+;..:+++,?S*#S,...........................
...........................+SS*.;?*?,.,+S:............................
...........................,S;*.,::,..,S+.............................
............................+%S*?,...:?*S+,...........................
.............................+%S%+;:+?:.S@%?*+;::.....................
.........................,+?%SS#%?**:..;##,+?+S?+*;...................
........................;%+:,.S#;+,....%#*.,+++..,?*..................
.......................+%,...:+@%.....?#?....;,...,?*.................
......................;S,...:S,S@*,.,?##:..:..,:....?:................
.....................,%:..:.??.,S@S%SS#*.;:;,+;;;...:?................
.....................;?..;+:#S..,+????;..:%;,;++:....?;...............
....................,S#%+:+?@S............,?;,;,..,;*S%...............
.....................*%?#S?##%..............+;.*%SSS%S*...............
....................:?,.,+#*?*.........;:,.....?#*+:;?................
...................;?,...%*.:?*,.......,;;,....:S...,%,...............
..................+*,...?S....+?,...............S,...%:...............
................,?+....:@+.....*?...............%;...**...............
...............:?;....,S?......:@%;:,,,....,,:;*#;...,S:..............
..............:?;;...,?*........S@SS%?%%??%S#S%S@*.,,.:?,.............
.............,?:;:..,?;.......,%S++????%%%%%%?*++%.,:..:?,............
.............*;....;?:........?S,....,,::,,:;....%:.....;?............
............;*....+?,......:;**,............;+:..:?......?;...........
...........,%:...*?....,:+**++;;:,...........,;+,.+*.....:?...........
...........+*...+*,:;+**+:,.,::;;++..........,::;,.*;.....%,..........
..........,?,..+S**+;:,,,,....,::.,+***,...,+;;:,,.,*;....*;..........
..........+;..;S;,...,:;;;;;::,,.:?+,.**....;+;;;:..,?;...:*..........
.........,?,.:?,...,:;;;;;++*++%?+,...,?*****++**+;,.,?,..,%,.........
........,?:.,?:.,;+;;*??****??%S%::,....;#S#++%;S;+?;.:?...%#,........
.......;?:.,?:..,:+*++;::;;;++;+##S+++;:%%S+....,,.,%:.++..+S+........
......**:*.++....,,,....,:,.::;%S*,..,,:*%@;........:%;.?;.,#?........
.....*++*:;S,................,%#?,,,,,,,,,;%;........,,.,*:.%;........
....?#??:;?;*+;:,,,....,....:S#S+++++++++++*S+:..........,%::?........
....%#@*SS*..,;+++*+***+*****+:,............,;**+;,,....,+S;.+*.......
....,:SS?:,.........,,....,....................,:;+**????*?;..*;......
......;:............................................,:::..,%::+*;.....
...........................................................:%:S:?;....
............................................................+?#S:?....
.............................................................+?**+....
................................................................;*....
......................................................................
......................................................................

......................................................................
...............................,;*%??*,...............................
............................,:+#@@S#%#?...............................
...........................,%@S#%?S%%S#?+:............................
..........................,%@@S#;+@%;#S?#@%,..........................
..........................:%@#@##%%%?#@##S#S..........................
...........................,?@##S?*++**@+,:#:.........................
............................%#S#??%:...:...+;.........................
............................SS+%S;..,:,..:+*?.........................
............................*#%%%;;?**?,,?**%.........................
............................,%@#S,,?**+.?***%,........................
.............................,S#;..,::::*?..?,........................
..............................,%#:...,;?%+,+*.........................
............................:+*?@;,,.+*%%*;%,.........................
.........................:*?%#@*S+,*+:,,,:?S?*;,......................
.......................;*?;,+##.%+..;****#@;:;SS;.....................
.....................;%*:...;##+%+.......S@?..;@%*....................
....................+S?%:....%S#%:.::,,..S#+..,;.%;...................
...................;#,.:%:...,S##:.,*?,.:#@;..:%::%...................
...................S*...::...++?##*::;:*S#?,..,?;,@;..................
..................:#,........:.,*%####@#S+.....*?:+S,.................
..................*%....;:.......,+***;:....,,,;?;?@,.................
..................S;..,*#@?,:;,.............?######;..................
.................:@?;,,,+%:++:,.............,S++++%...................
.................;@#S%?%#;:;;,,..........,,:+#+..,S,..................
..................%*?%%#@;.,**+;+,......,*?@+*S...*+..................
.................:S...,%S*..,:;;:.........%?.:#,..,S,.................
.................?+...?+;#:.............,;@+.,S:,;.;?.................
................*?...;?..S#?*++;;;;;+*??%S@*,.%*.,..%;................
...............+%,:,.*+:+%S######S###S%%?**%?,:#:,,,+?................
..............:%,.::.%S#S::.,,:;+++;;:,...;;;%?S%***%S................
..............%:....,#%*?%?**:............:*+;:.,:+?S%:,,.............
.............,?,:;**%%**???+*S*:**,..,::;*?***?**?%##?**%S*++:........
.............:##%+;,,,,,,....,*?%?***SS#SS?;:::,...,+%,.,?%;;**:......
.............+*%S;+**++;:,.....,,,,,,,;#%#...........;:...:;..*#,.....
.............%;.;%S*;:;+???%%?****+:,,.SS%....................,S......
.............S:.+?...:+;+*%S?:...,*@S*%##%,...................*#:,....
............,S,:S,..:++%#S+,.......%#%%?%S%+;,,,..,,,.....,:;+@SS#?...
............+%.?%....;*#?+........,@S;..:;+%S%%??%%%%%?%SS#?*?**?%+...
............S+.#*...,SS%,........,%%,...........,,,,:?;,;*+...........
.....,,:;;+?*.,@+...,::.........;%*................,?#+...............
..,*S###%*:,..,@%.............:**,.::;:::...........+#%;..............
.;@@##SS%?*%:;%?S*,........,;??:...?,++,*...........,;+...............
.:???*;::,:#%*:.,*?**+**????+:.....::,:::.............................
...........:,......,:;+S%*,...........................................
.......................*#+,...........................................
.......................*#+,...........................................
.......................+%;............................................
......................................................................

..................,:;:................................................
................:*S%?S*,..............................................
...............+###SS##%,.............................................
.............:*S###@###%..............................................
...........,?##SS##SS%#S+,............................................
...........%@@#%S%??SS@%@S,..................,::,.....................
..........:%*;:,:.;#%S#@@S*;;;:,,,...........+;*;:....................
.:*?;.....*+......:S%##S##*+++*S#?+;;:::,...,::,,,....................
.,??,.....:?,:++,.:SSS%%#*:+***;+**+;::;+**%%**:,,,,,,::::,,:,::......
..;%......,?,:++,.,,,?%%@+:.,:,:+;?%*+*S%*+?:,*%*??++;;;*#S??S;;+.....
...??:.....*?+:,...,,:,;#%*,..;;,.;:..%S:,:,;+:..;%;;:::,,,,:S%.+;,,..
...+%+......;S+::+**,...%#*;..:...*:.;S+.:*+;,...;;:........,?S;;*%*..
.....,.......;++;:;;+*?*?S?::,......,+S?%%:...............:;+;,:,,,...
......................+S@#;.+*?;;:;;;+;*S*.............,++;,..........
........................:*++;::,,,,...,SS:..,:,,::;;;;;+;.............
..........................,:++;;*?+;;;*%?;;+?*;;;;::,,................
.............................,:::,,,,,...,,,,.........................

............................................,;;:......................
............................................+?*+......................
............................................:?:+,.....................
..............;*?%*,........................,?:,+,....,:,,............
............,*@@S@#?..........,,,...........+*,.,;,...:*+++;:.........
..........:%S#%S%SS%:......,:;+;;;;;;;;:;?*:;+::,,;:......,:;+:,......
..........*+*%S#%SSSS;,,;+;;,,::::;+;++;;?;%:,,:;;,;?;:,.....,;+,.....
.......,.,+,,%S%%?#S#+;++**++*++*++++;;::::***+:,,*S?*++;,.....:+:....
.....,+%:.*%,;??;;??%..,.,:+*+;:,,,,:+;;;;;,.,:?***?+::;:;+:....,+:...
....;*:,..:**:,*;.;?:,++,;S:..,;+++;?%.......,:;:,,:;+;:.,:;+....;*:..
...++,......:;;;++**.,++,,S;;;;,.:;.??..........,....,:++?+.*;...:+;,.
..;?..........,...,+:,:,,:SS:.....,.%*..................::+:*:........
.:*+,........:;+:...:++*+::+;+;:::;?#+:;;:;;;;;;;;;;;;;;:;::,.........
..,..........,,,,......,:;;;::::::::,,,,,,,,..........................
......................................................................
......................................................................

.......................,........,:,...................................
..........,,.,,.....,;+;;+;;+*+*SS%%+,....................,;,.........
......:?S%:+?+?****+;:,..,::::;+?S*;S**?**;::;;:,........:*?:.........
....,+@@@+.,+;,,:*%?%?,..........,%+:*,,,,,:;*+;;+++;::,:;;;....,:+,..
...+S@@##%S?;;...+,.*#:..::,,.....%%.*...,+;:::;;;**+?S*;,?,,::;:;S,..
..;@#%@@@S#@#%::..,?S++,.;?+?;...:#*.*...,,.......:,..,%*;%%;::::;;...
..:%########SSS%*?%+,;*..,*;+%+::S#;.*,.,+,...,........:;:*%:;::,.....
....:*?++%S#S?;,+*++;;%;,,,+%S:;*??,.?:,,:,;+??;++++;:;;;;:...........
..........,,.......::::+;;+?#*:,....,?;;++++;:,...,,,,................
............,,:,:,,........,,:;;++;;++................................
............:;+;*;;..............,,,,.................................
.............,...,....................................................

......................................................................
..............,,,,;**?*...............................................
.....,,;+*???*****+:,,%+..............................................
.....**S????;,........:%..............................................
.....:;++**%%?*++:,....?;.............................................
...........,:+**;;++,..,?:............................................
...............;**::*+..,?+...........................................
.................;?+.+?:..?%,.........................................
...................%S?S@*%#@#*:.......+++;............................
...................,##??##%#S#@*......?*%;.........:;+**?*+;,.........
....................?%+.?+;%?:;S?.....,;?*;,...,:+??*+;;:;+*%*,.......
....................*?;,S:*%+:.,S?......,+*?*+*??*:,........,*%:......
....................:*..S;,*+...,?%,......,;++;:,.............*%:.....
.....................+?.*%.+*.....*#;..........................**.....
......................%:,#,+%,.....*@*........................:?+*+...
......................;%.?+.,.......+@?,......................+?;?;...
.......................?+,S,.........;#S,......................,+,....
.......................;%,+%..........,*S+............................
........................+%:?%,..........:%%:..........................
.........................:**??:...........:?%:........................
...........................;??*+;,..........+%*:......................
.............................;***?%,..........;??+,...................
...............................:***?;...........:+?;..................
.................................:***?;...........,+?,................
...................................**,*?,...........+*................
................................,;+?#;,;S*,..........?,...............
.........:;;++;;:,........,,,,.+S#@SS@S,:SS%*+:,.....?,...............
......,+%SS@%:,:S*+S:.,,:+?++*+S@%*;;;+%::???%?+,..:*;................
.....;S#%+SS*:.,*?;*%**++;,....,+?;,..,#S*;;:++;*??+,.................
..:?%@%++*S*S%:,.:..++S:.........,;*+..?#SS+::++?+:...................
..%#S####%#S###S+...,*?#:...........;*.,%?%#S+?*,.....................
..?@@S##@S##%?S%%;,;+,*#:.,:,,.......*:.;?+#@*:.......................
..+@#@##@#%SS**%SS+,,*S;.*?+?%?+:....:*..S%;:.....,...................
..,+*%SS%%S#S#SS%S#S#%,..,,.,:+*??;,:*%..+?...;:?;**:+,...............
.....,::..,;;;::,,,:?++;.......+%#%?SSS..:S,.,*;?+?*:+,...............
.....................:+%?+:,..*SS+..,:?:..S:..,,..,,.,................
........................,;+***@##+;:,.,:..++..........................
.............................:;+++*?**++++?+..........................
.....................................,,:;;:...........................
......................................................................

.................,:,.,................................................
...............:?SSSS%*:..............................................
..............,#@###@@%S?+:...........................................
.............,*@@@@@@##@#@@+..........................................
.............+@#@@@@@@##S%#S+.........................................
.............,+S@@#@@##@###@#;........................................
...............%@@%#@#@%+;*?;?,.......................................
...............%#@%%@@;,.....++..............................,:.......
...............+#@###@,.:***+S*..............................;%,......
................?@@S%+..:?*;;#?:........................,;+::?S,......
................,%@@;.....,+?%+*++;:..................:+?#S;,%*:,.....
............,+??*+?#:+;:,.;?@;.+?@#?*+;;:::;;;::,,..:?+:*#?????S#+....
...........+?;:,,*S#S+;;*?*?*,*#@%,..,:++;::::;;+*?SS;...::;*??%@?....
..........+?.....,;+*%#??##:,+#@@*+;;;;;+++*+**+***+,.....::%??#%,....
.........;?......,;?S#%+;;+;;+*??*?++;;:::::,,,,,,:;++;;+*?*??%%,.....
........,S:.,?;,*S@%*:,....................,:;;+**+++?S+;:,,,,,.......
........?*...:##@SS?*******+*++;:,:::;;++++*+;:,....?%*:..............
........%:....:%*:,;?:,..,,*S+*?+++;::+*,,.......:+%?;................
........%:....,:+*+:::++:.,#:..?*;....+;.........,;:..................
........?+....,*+,.....,**%+...%%:....?:..::;,,:.:....................
........;@*..:?:........+%,...*+...,:;S,.:*:?;*%:+;...................
........,#?.:?,;;;,.....,?:...S,...,+S*..,;::::::;,...................
.........?@?%:.*+%,......?;..,%:.,,?S%,...............................
........,S@@+..*S,,+,....*:...?SSSSS+.................................
........+S:%,..?*.,%,....?;..,S#SS@;..................................
........%:+*...+?.*;....,S:.,%#*,,?,..................................
.......:%:%,...,%,*.+,.:%+.:S;?*..*:,...,:,...........................
.......,%+:.....*%#*?+?S:.+#;,#;..,;;++*S#S%+.........................
........+*.......:#@#S#S,?S:.*%..,;;+++***;;,.........................
.........*%:......+%?::S%+,..;S%%%*;,,,,,.............................
..........:*+,...,:%?..?+......,,.....................................
............+**+**+**..,?.............................................
..............,,,..,?..,?.............................................
..................,*;...%,............................................
.................,?;.,:+%.............................................
.................,?%%%%%:.............................................
...................,::,...............................................

......................................................................
....................................,+,...............................
.............................;+....,#@#*:.............................
........................,;+**#@S;..,@#@@#:............................
........................;@##S@@S:..+@S#S@%...::.......................
........................,,,..+*.,*;#*,,+@#,*%#S*;:,...................
................................,S#?,..+??*;S@%S#@%,..................
.................................:%:..,S,,S,,:.,;%;...................
..................................++..?*..?%..........................
..................................S;.:@*,.,#+.........................
.................................+%..%*+%;.:#;........................
................................:#:.,#:.:S+.;#:.......................
...............................,S+..:#,..,#+.;S:......................
...............................*%...:S....+#,.;S+.....................
..............................,S,...;S.....%*..:S?....................
..............................+?....*S;,...,S:..,S?...................
.............................;#;+??:%#@S:...+%...,%*..................
............................+@@::#?,SS@@@*,..S+....*%,................
............................;@#,.,.?%#@S@@S;.*#,....*S,...............
............................:@@:..,@@@##@#@#?:@*....;#,...............
.............................S@,..?%%@#SS#@@@S@S...,#;................
.............................+@,.,S#SS:%::+*+*@?...+%.................
.............................*S,.;SS%:,,;+,..,S:...S+.................
............................,@*..?%%@:.+***,?S#,..,#:.................
............................*S,..?@#S:.;%?+?;S%...;#,.................
...........................:S:...%@@,....:*#;%;...*S..................
...........................??...,S+@*...::?*:S+...%?..................
...........................S#,..%@;##+,.;?#?%#@+..S;..................
..........................+@@%:?@@S@*%??+:*#S@##;:#,..................
.........................,#%@@#@SS*?@#??S*+S@?S##?@+..................
.........................,@:*#SS?#,.S@@@@**@@::#@S@#..................
.........................,#*.,,+?:..:#;*%#S%;..;@#@%,.................
..........................%#........:@:..,,:*,+.?@@;..................
..........................,#;.......:?...,,,*+%+.*@*..................
...........................+S,...........;S,.*;+..:#;.................
............................%?............?*.......*S.................
............................:#:...........;*.......*S.................
.............................??...........**.......S+.................
.............................,S:........;**,......,@:.................
..............................*%........,,........+#,.................
..............................,S+.................+#..................
...............................:#:................+#..................
................................*S................+#..................
................................,#;...............+#..................
.................................?#;,,,..........,*#..................
.................................;@##SSS%%?%%?%%S?#%..................
.................................:@###@@#@###%#SS%#@;.................
................................:S@;:;;+*#S%@%%*?;?+@;................
...............................,#@+......?:.?+;;*.?,*#,...............
..............................,S@?.......*;,*++:*.,,,#;...............
..............................*@#,.......%;.:,,......*S,..............
.............................,#@;........+:..........;@,..............
.............................;@%.................,;..:@:..............
.............................*@:.................;*..,@+..............
.............................S@,.............,,..;;..,#*..............
............................,@%.............+#+.......%%..............
............................*@%.............%@*.......%%..............
............................?@*............,S@;.......%%..............
............................?@;.......,:,*.,@S........?%..............
............................*@;.......,?:%::@+........;#,.............
............................,#*........:?:?%#,........,S,.............
.............................*%.........?*;@%..........%+.............
.............................+S.........;+?@%..........*%.............
.............................+#,.........;@@+..........+?.............
.............................+%..........%@@+..........??.............
.............................?*.........,S+@+..........S?.............
............................,%:.........;S.#*..........%?.............
............................,#:.........%?.#?..........*#.............
.............................%%,.......,@:.#;..........+#,............
.............................;@;.......*#,,S,..........:@:............
.............................+@:......,#?..%;...........S;............
.............................?@,......:@:..?%.......,.,.S?............
.............................SS....::.+%...?S......,*%#?#:............
............................,@+....;;.S+...*S.......,**@S.............
............................?@,......;#,...??..........#?.............
...........................,#?.......?#....?+..........S*.............
...........................+@;.....,,S%....S:..........S*.............
..........................,##,....+?+@*...,S,.........,#;.............
..........................:@*.....:.;@:...:S..........:#:.............
..........................*@;..,+**?##,...+S..........+S..............
..........................*#..;#%**+%*....??..........%*..............
..........................*S..+;....%:....%+.........:#,..............
..........................?%.......:#,....#;........,S+...............
..........................?#.......:?.....S;.;.....:S*................
.........,,,,,,,:,.,,.....*@+....,,*?.....+S:#:;+.:S%.................
........;*,%%;:S+%;:?:.....+@S**S@S?:......#%S%?S+@@;.................
........S:.;*?,#+%?.;?.....:@@%@SS*.......,#@#@#@@@@:.................
........?+:++*;S;**,**.....*@@#@S#:........;@%S???#*..................
........,+::,.,,,..:;......,S;:+@%.........;@@#S%%#?..................
...........................:#,.,@*.........,+%%+??@+..................
...........................;S..:@*...........:S...%?..................
..........................,SS..:@%...........:@+,.:%?:................
..........................SS?...;#,..........*S?:...:*%;..............
..........................*%,....S*..........;S**;,...:%%:............
...........................S*....:%+..........,::;*:,,.,;S?...........
...........................+S+*S%%%#,.............,%?:..+#?...........
............................:+++;;*;...............:%##S%:............
.....................................................;+;,.............
......................................................................
......................................................................
......................................................................

.................................:;:..................................
...............................,*##S?;................................
...............................*@@#S@S:...............................
..............................:##?S%@%%:..............................
..............................?@;.;,:;S*..............................
..............................*#+:,::?%+..............................
..............................+S**,++;S:..............................
...............................?;;?;,*:...............................
..............................,:%*?*;?:,..............................
..........................,+;;*@;,,:.%#+;+;,..........................
........................,*+*;..%S;:;?@*:,?;+;.........................
.......................;+:,,*:.,+????+.,...,+;........................
......................;@?:**;.........;%+;;:+#+.......................
.....................;*+%#%S+.........,;;S##?+?:......................
...................:+;,,+*+;?:,.......,,+*??:.,*;.....................
.................;+;,,++,...;%;......,;;?,.,**,.%+....................
..,,............*;,::*:......?,........+;....;?:;+*,..................
.:?,..........,*;.:+;,.......%;,.......?:.....,*;.:?,.............,;,.
.;*,.........,*:,+;,........;%SS%??***?#;.......*+.:?,............:%,.
.;*........,++;?*,.........+*,,:;+****+;*+.......;*::*:...........,*,.
.++..,:;;;*%;;*:....,,,,::+%+*:.........,*;.......,**;+;,.........,*,.
.++..;**?**+;;..,;++;;;;;::;++:......:+++;*;+++;,...:*+++***++;...:?,.
.+*............;*:,,:;;:,,,..:,....,:;;+*+*,.,:+?;....:;;+**;;;,..:*..
.+*,..........,?...,::;+++++??+:;**+;::,........?:................++..
.:*:...........*+;:.........,SS?%#%,.........,,+*................:*;..
.;**,...........::++;:,,...,+S%,,:+++;:::;+*+;;:,,,..,...........+*;..
.:;;...............,:;++++****+;;;;:;;+*++:;++.,+*+++;:...........,...
.........................,,.....,,,,,,,,,,::;:.,:::,::,...............
......................................................................
......................................................................

.............................,,.......................................
...........................:?S#%;.....................................
.........................,+#@@@S@;....................................
........................:S##S#S#@*....................................
.......................,#@S#S%??@?....................................
.......................;S%*;+%S*%%....................................
.......................:*.,::*@SS+....................................
.......................,%?:*;,*@%.....................................
........................,%?:,;;++,,,,,............................,,..
.,??+;;;;;;+++++;;:,::;;;+S%*;.;#?*?+;;*+:,:::;;++++;;;:::::;++***?*,.
..:+;;**+;;;:::;:;++SS+**:%#,.+S?+?,.;%S;::;::;:,,,,,:::;+++;*?*;:,...
.......,,:::;;;;;;;:+#+,;%##+?#?+;**.?#+:::::;+;;;;;;;;;;::,,,,.......
.................,,::*%*%;;+*;:;:,,*++SS+::::,,,,,,...................
......................,:%...........:?,,..............................
.......................,?.....,.....:*................................
........................;*....::....;;....,;*+:.......................
.........................;*.........*:....,;;::.......................
..........................?;........?,................................
..........................:#?++;;+*?@+................................
.........................,%%??%??*+;*@+...............................
......................,,;#+;+;;:..,,:?#+..............................
..............,,:::;;+;+;**,:.....;**+;*:.............................
...........:;;++***+;+***+;+:..,,:;;::;;*,............................
..........+*,,;********+*+,+%++*%*:....,+,............................
..........+%,..,::::+**?S*;SS,..:+::...;;.............................
...........;*;::,,,.,,+SS*+??:........:+..............................
............,:;;;;++++*?*:;;+?%+;,,,:;;...............................
.....................,......,,:;+;;;:,................................
......................................................................

......................................................................
......................................................................
........................................+%+,........,,:...............
........................................;+%S*,:,..:?S?S**;............
...........................................,?##+;%#%**+*S?+...........
............................................+%SSS?::?*+++%*...........
....................................,,:;;++*?*S%:...:++**%:...........
...............................,:;+****++;::,%?,....:?**+,............
...........................,:;*?*;:,........??...,?.+%%S%+............
......................,:+?**+;:..,*%%??:..,+#,...+%;++%@@*............
....................;??**:,....:*##@#S##*++#?....;S;:,,,*#+...........
...................+#:........+%@#S@@@@@@?,@:....;S......?+...........
...................*%........*+#@@?#@@#S#S?#,....:S...................
...................,S,......:#S@@@@@@@@@@%@*.....,S,..................
....................?*.....+##@#@#S#S#@@#%@,......S:..................
....................,S,...*@#S#S#?*@#@#@@*#*+....:#,..................
.....................+%..+#@%S#@%;S##S##@#%*+...:#+...................
......................%;,S%S%S?S*?#%SSS?@@S.....?#....................
......................:S+SS%?,.;;S#@SS%%@##,....,S,...................
.......................;S#*,....,**@S@#S@%#*.....**...................
........................:#%......,.,,%S:SS@#,....,S:..................
.........................:#*,,+%?,...,:.:SS@*.....;%..................
..........................:*S*+;;:.......%S?#,.....**.................
............................%*,+*:......,%,,%?.....,%+................
............................*?+?;,;,...:%*.,*@:.....:@;...............
............................,?##%@%,,;%*:,?#S@%.....:#@*..............
..............................:**;S@S*:,+S#S###:....%#%%;.............
................................*+@#S:*##SS+,%#S,..:##::%.............
................................+@@#@##S??,..,S#%,.?@?.,%,............
...............................;S+S%S**+:?....:S#?*@S,.;S.............
..............................:#:.*:?.?,++.....:SS#%,..*%.............
..............................S+.,;:;:+.%:......,*%,...S+.............
.............................:S......,,.,........,%...:@,.............
.............................,S:..................%,..?S..............
..............................;#;.................:...#*..............
...............................*@:..:+;,.............:@:..............
................................%S,..,:;+++,.........;S...............
................................,@?......,...........??...............
.................................?@,.................S;...............
.................................:@*.................S:...............
.........................,,,..,...SS.................S:...............
.....................:;;*;%;+++:..+@:................S+...............
.....................?;%+*%:;?:?..:@%,.............,;@#,..............
.....................;+;+;;;;,;:..,@@S*:,.......,;*S#S@+..............
......................,...........*@SS#SS%*+++??%%??%@@@:.............
............................,,::;+@+:*%S##SSS%S?%SSS?+:*S:............
...............,,:::;;;++**??**+;;@;...,;*??%%%?+;:.....;S;...........
........,::;+***+?**+;+;;:,,.....,@+.....................,%+..........
.....;*%?*;::,...................,S;........,.............,??,........
...,?*;,..................................,;*;..............+%,.......
...?*........,...........................,++%%*::............+%.......
...?;......;;%%**+;,..........,::,...........;?%*,,...........%;......
...+?......;;;;:;;?%?*+:.,,.,*?**%+..........:*??%?+......,,..*?......
...,%:.............,,:+?S??*?+...:%.:;:,...;%?++?+,....++.,*;;;%......
....:S+................,S*.,...,;%SS#++**+?@;....::....;?*..*++S,.....
.....,??+;:............,?@;..;%S#@S??S;;+%%:.............??,,,%?,.....
.......:+*?%+:,.......,S@##*S@##S+:..+%?*:................+?*%%.......
...........:*???*:...+#S?%S#%#@+.**.......................,?#*,.......
...............,;??+%@S?%#?,.?%..#+.....................:*S?:.........
..................,+S##@@#:..%*.;%....................,?S*,...........
......................,;+;*??S,.?+..................:?#?,.............
...........................;@:..?:...............:*%S*:...............
...........................;S.................,;%#%+,.................
...........................,?%;...........,:+?**;,....................
.............................:??;,,,,,:+**??+:........................
...............................,*?*?***+:,............................
......................................................................
......................................................................

......................................................................
......................;%S+;...........................................
.....................;S@%#S*..........................................
.....................*%SS%?%:.........................................
....................,S@#*SS?%:........................................
....................,S%@;?+;SS;.......................................
.....................?*@+...?;%.......................................
.....................+?%?...,.%:......................................
.....................;S?S.....%;......................................
.....................+#:#*...,S#:.....................................
.....................SS.:#%,..;+S;....................................
....................:@*..SSS,...;#*...................................
...................,S#,.+S,*S;...:%%,.................................
...................+@;..S*..;S*....?S:................................
..................,#S..,#;...,%?....+#+...............................
..................+@:..:@:....,??,...:%*,.............................
.................,#%...:#,......*S:....?S,............................
.................+@:...:#,.......+#;....;%*?;.........................
.................S%....*%........;S#;....,S%S?,.......................
................,@;....%%........%##@;....,?S@%,......................
................;#,...,#%.....,;*#@S##,.....?@#,......................
................%%....,@%....+%S@%?S@#S,....,S%.......................
................S*.....SS...:#%S%##@#S#*.,:?+:S;......................
...............,#%.....:#*..;#?S#@?S#@%#+,?#:.:#:.....................
................+@?.....:SS:;@#@@@@S#@%%S?,,...+S,....................
.................*@*.....,%#S@%#@?#*?%%S%@S:....%S,...................
..................;@%......+@#;:%+,,..,:%#+#;...,SS...................
.............,.....;#%,.....;%+.::......:%%#@;...,S*..................
....................:@#:.....,@;....:++:.:S**@;...,#?.................
.....................;##;.....%S*:,:?*?*...;%##:...:S%,...............
......................:#@:...:##%%*.;?%+...,*S@%,...,%#;..............
.......................:##:.,#S#SS+::.......,#@@#*,...S#:.............
........................;@S,%S#@;S##*:..,:,:S@###@S:..SS*.............
.........................;@#SS@;.,+S#*:*%*?@S:,?@%%@?%@@?.............
..........................S#%#+.,..*#SS?*%#?,...?#%%#S#@?.............
.........................,##@?.....*@#%*@#*......:S@SS@S?.............
..........................,*%S:....*#?+##+.........+%%;??.............
.............................*#,...+@##@;..............%+.............
.............................,@:...,+??;...............S;.............
.............................:@:.......................S;.............
.............................+#,......................,#;.............
............................,S*..............,:.......,@;.............
............................:@:.............:%+.......,@;.............
............................,?%,..........:*?:........,@;.............
..............................%#:.........,,..........,#:.............
...............................?#,....................,@+.............
................................%%....................:@?.............
................................,#*...................;@?.............
..................:,:;;*;+:+,....+@*..................;@S.............
.................+*:S?;%*#;;?....,S@%;,,..........,,:+S@@,............
.................;?:?**?+?;;*.....:@@@##SS%%%%%%%SSS#%#@@;............
..................;:,,.,...;,.....:##S%%#?#?#SS#%%%SS?%+S@+...........
.................................:#S;,:;;;+;++:;;,,,,,..,*SS:.........
................................,S#,...........,*+:.......,S#:........
................................%@+..............:*?:...,,.,##,.......
...............................;@?.................:**;,,++;*@S,......
............................,;?#@S,..................,+?*:::+*#*......
.....................,:+**??*+;,,*%:.............:%;:?;;:;+??+*@*.....
..................,:*%%*+;:,......;?;:............+SS#S%;..,:;+#@,....
.............,:+???+;,.............,;+*;...........%#:.........:#*....
.........,;***++:,.....:++;:::::,..:+**%:.........;@;...........*#....
.......:?%*:,...:+;::,..,;**++**:.+%;,.:S;........;%............;@:...
......*S;,......:*S@##S%S%%SS?;,+%*,....:**?+;+***%S..::*;......:@:...
.....,S,.....::;*%*;,:++;,.,+?@@#:.......,#@@#S##S@#..**+%;.....:#,...
.....*?.....,?S%+,............?@@#?:,....S#%#:....,S?..;+,,.....,#;...
.....?*......................:@#@@*+***;;@?S?......:S:...........S*...
.....:S;.....................%#?@?....,;?#S@%....................%*...
......:*?*;:................,#%%@:.......,:;?S;.................:#:...
........,:+??*++;::::,......:S@#@%?*%%%?%SS%S@@*;;:,...........;S+....
............,,:;;+***???**???++;;;;::;:::::::,;+?%S#S%???*;;+*%%;.....
......................,,:::,.......................:;;*S##@S*+;,......
........................................................:+:...........
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.........................................:??;.........................
.....................................,;*%#@@@%?*,.....................
....................................;S@@##@@#@@@+.....................
....................................;@#@@#@@%####,....................
...................................:?@@@@@@@@#@#%.....................
..................................+@@@@SS@@@##@SS%+,..................
..................................#@@S?S#@SS%#%%%##*..................
.................................,#@%%%SS?*##%**SS#S..................
..................................S%;,,,..,#@@#SS?SS..................
..................................%+.......,?S#S#SS?..................
..................................S?...:++:..?#+%S#;..................
.................................,+@?,,?**%+.;?;S@+...................
..................................;%S?..+++:...:S*....................
....................................%S;*;.....:.+?....................
....................................,*S#?+..,?+.,S?:..................
...................................,:++%*;+**:..:#@?*;:,..............
................................,+**S*;,*#+,...:##:.;%?*?%*:..........
...............................;S?,.,*:+%#++;.;@#*+,:;,.,:;??.........
..............................;S+?%:.%:?@S.*??@S,%?**;:,....%;........
.............................,SS*;;;.*+:@%;*#@*,*@S*;;;,....%;........
.............................*@#@@%:.+,,S@##?;;?@#SS%*,....*#,........
............................;%+,:%#S;,..,;+*?*;,,;*%SS%*.,?%S.........
........................,:+%S:...:%##,,:+**+,......,+#SSS%;+%.........
......................:*?*;:,..:**;*@?*?;,......,;**?@@@#:.S;.........
....................,*%+,....,*%*??*:,......,:+?*+:,+:*?:.:#,.........
...................;%*,.....+##?+:......,;+**+:,....;+,*,.+?..........
.................:??:....,;%S*:,....,:;*?+:,..::.....,.;+.%;..........
.,,............,*?:...,;*?*:......:*%?@:......,**+;......:%...........
.+#:.....,;+**?#%+***?*+:,....,:+?*;,.%*........,,,......*+...........
..+S*::+?##%%;;;+**+:,...,;+*?*+;,....:S.................?+...........
...:###SS#%?#:.......,;**?*;;,.........%,................S+...........
....:,:+S;+?+..,,:,,??+:,..............?*,,.............:@%...........
.....:?S%??+.,.*%S%#%:,................*@S%?*+;;;;;;;+*?##@+..........
....;@@#?**???:;%%**?%%;..............,S@#SSSSSSSS%%S%#%S%%#+.........
....?@@%*?%S%???;,....,...............%SS*,::;+++*++;;::,.,*%?,.......
....+S@@@#@??*:.....................,+S;:......*,.,,.....;:,+*?;......
.....,;::+;:,..................,;++*?@*;+;,....;,.:*+....,;;.,,?*.....
..........................,:;*?**+;,,+%*,;:.........;:...:+%?;:.*?....
....................,;+**??+;:,.......,*S+...........:++.:+++**?+@*...
................:*????*;+;;;;::,........:*%:.......;??+,..,;;,.+%@@:..
.............,+%%+:..::;;;;;::;++,..:+**;.+?;,...,*+,..........,;S@:..
............+#%;..:;+*?***+:,:,..,:**:,,*+..,:,..;%..............S@,..
...........*#;...,+;::*??SS%?*?%?*+:....,S*+????*?%+;,...........S?...
...........S%..................:S%:....,%S@S;..,,+%+,...........;%,...
...........*#:...................%#S*;:SS#?,.....+*;...........:S:....
............;%?;,...............;S?#S*SSS*.......,+,..........:?:.....
..............;*??*;;;:::,......S?SS..,;%?:..................,?:......
................,:;++*?%%S?*;;+?@#@*,,,..:?+,...............:?:.......
.........................,:+*?%*:::;;+***++*%%;,,,,,,,..,;;+?,........
........................................,,,,:+?SSS%???S##?+;..........
...............................:;++:+;++,......,:+***+%S@%,...........
...............................*;%*%*,:++..........,:;+?#+,...........
...............................;;::,::,+,..............,,.............
......................................................................
......................................................................

6. This is a four-part exercise. Each part is done for four counts.

A. Begin by sitting in Easy Pose with the arms extended to the sides, parallel to the ground, palms facing down. Keep the arms perfectly straight and tight like iron throughout the following sequence.

a. First, pump the arms 3 times as though you were flying. On the fourth count, firmly slap the ground (A)

b. Second, pump the arms 3 times and on the fourth count, clap the hands above the head. (B)

c. Third, pump the arms 3 times. On the fourth count, extend the arms in front parallel to the ground and clap the hands. (C)

d. Finally, pump the arms 3 times and on the fourth count, clap the hands behind the head. (D)

When the sequence becomes familiar, substitute the mantra Har Har Har Hari for the counting. Chant in rhythm with the movement for 2 minutes.

This series of exercises focuses on the brain. Using the mantra Har Har Har Hari causes the projective brain to assist the initial brain. Keeping the arms straight and tight stimulates reflexology points along the arms and is better than the best acupuncture.

7. Repeat the entire series of postures in exercise 6 using the Guru Gaitri Mantra: Gobinday, Mukanday, Udaaray, Apaaray, Hareeung, Kareeung, Nirnaamay, Akaamay. The sequence is the same, but the pumping motion is faster. Pump the arms up and down once with each word of the mantra. Clap your hands on Apaaray and Akaamay. Continue for 3 minutes.

Page 81

......................................................................
......................;%S+;...........................................
.....................;S@%#S*..........................................
.....................*%SS%?%:.........................................
....................,S@#*SS?%:........................................
....................,S%@;?+;SS;.......................................
.....................?*@+...?;%.......................................
.....................+?%?...,.%:......................................
.....................;S?S.....%;......................................
.....................+#:#*...,S#:.....................................
.....................SS.:#%,..;+S;....................................
....................:@*..SSS,...;#*...................................
...................,S#,.+S,*S;...:%%,.................................
...................+@;..S*..;S*....?S:................................
..................,#S..,#;...,%?....+#+...............................
..................+@:..:@:....,??,...:%*,.............................
.................,#%...:#,......*S:....?S,............................
.................+@:...:#,.......+#;....;%*?;.........................
.................S%....*%........;S#;....,S%S?,.......................
................,@;....%%........%##@;....,?S@%,......................
................;#,...,#%.....,;*#@S##,.....?@#,......................
................%%....,@%....+%S@%?S@#S,....,S%.......................
................S*.....SS...:#%S%##@#S#*.,:?+:S;......................
...............,#%.....:#*..;#?S#@?S#@%#+,?#:.:#:.....................
................+@?.....:SS:;@#@@@@S#@%%S?,,...+S,....................
.................*@*.....,%#S@%#@?#*?%%S%@S:....%S,...................
..................;@%......+@#;:%+,,..,:%#+#;...,SS...................
.............,.....;#%,.....;%+.::......:%%#@;...,S*..................
....................:@#:.....,@;....:++:.:S**@;...,#?.................
.....................;##;.....%S*:,:?*?*...;%##:...:S%,...............
......................:#@:...:##%%*.;?%+...,*S@%,...,%#;..............
.......................:##:.,#S#SS+::.......,#@@#*,...S#:.............
........................;@S,%S#@;S##*:..,:,:S@###@S:..SS*.............
.........................;@#SS@;.,+S#*:*%*?@S:,?@%%@?%@@?.............
..........................S#%#+.,..*#SS?*%#?,...?#%%#S#@?.............
.........................,##@?.....*@#%*@#*......:S@SS@S?.............
..........................,*%S:....*#?+##+.........+%%;??.............
.............................*#,...+@##@;..............%+.............
.............................,@:...,+??;...............S;.............
.............................:@:.......................S;.............
.............................+#,......................,#;.............
............................,S*..............,:.......,@;.............
............................:@:.............:%+.......,@;.............
............................,?%,..........:*?:........,@;.............
..............................%#:.........,,..........,#:.............
...............................?#,....................,@+.............
................................%%....................:@?.............
................................,#*...................;@?.............
..................:,:;;*;+:+,....+@*..................;@S.............
.................+*:S?;%*#;;?....,S@%;,,..........,,:+S@@,............
.................;?:?**?+?;;*.....:@@@##SS%%%%%%%SSS#%#@@;............
..................;:,,.,...;,.....:##S%%#?#?#SS#%%%SS?%+S@+...........
.................................:#S;,:;;;+;++:;;,,,,,..,*SS:.........
................................,S#,...........,*+:.......,S#:........
................................%@+..............:*?:...,,.,##,.......
...............................;@?.................:**;,,++;*@S,......
............................,;?#@S,..................,+?*:::+*#*......
.....................,:+**??*+;,,*%:.............:%;:?;;:;+??+*@*.....
..................,:*%%*+;:,......;?;:............+SS#S%;..,:;+#@,....
.............,:+???+;,.............,;+*;...........%#:.........:#*....
.........,;***++:,.....:++;:::::,..:+**%:.........;@;...........*#....
.......:?%*:,...:+;::,..,;**++**:.+%;,.:S;........;%............;@:...
......*S;,......:*S@##S%S%%SS?;,+%*,....:**?+;+***%S..::*;......:@:...
.....,S,.....::;*%*;,:++;,.,+?@@#:.......,#@@#S##S@#..**+%;.....:#,...
.....*?.....,?S%+,............?@@#?:,....S#%#:....,S?..;+,,.....,#;...
.....?*......................:@#@@*+***;;@?S?......:S:...........S*...
.....:S;.....................%#?@?....,;?#S@%....................%*...
......:*?*;:................,#%%@:.......,:;?S;.................:#:...
........,:+??*++;::::,......:S@#@%?*%%%?%SS%S@@*;;:,...........;S+....
............,,:;;+***???**???++;;;;::;:::::::,;+?%S#S%???*;;+*%%;.....
......................,,:::,.......................:;;*S##@S*+;,......
........................................................:+:...........
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
.........................................:??;.........................
.....................................,;*%#@@@%?*,.....................
....................................;S@@##@@#@@@+.....................
....................................;@#@@#@@%####,....................
...................................:?@@@@@@@@#@#%.....................
..................................+@@@@SS@@@##@SS%+,..................
..................................#@@S?S#@SS%#%%%##*..................
.................................,#@%%%SS?*##%**SS#S..................
..................................S%;,,,..,#@@#SS?SS..................
..................................%+.......,?S#S#SS?..................
..................................S?...:++:..?#+%S#;..................
.................................,+@?,,?**%+.;?;S@+...................
..................................;%S?..+++:...:S*....................
....................................%S;*;.....:.+?....................
....................................,*S#?+..,?+.,S?:..................
...................................,:++%*;+**:..:#@?*;:,..............
................................,+**S*;,*#+,...:##:.;%?*?%*:..........
...............................;S?,.,*:+%#++;.;@#*+,:;,.,:;??.........
..............................;S+?%:.%:?@S.*??@S,%?**;:,....%;........
.............................,SS*;;;.*+:@%;*#@*,*@S*;;;,....%;........
.............................*@#@@%:.+,,S@##?;;?@#SS%*,....*#,........
............................;%+,:%#S;,..,;+*?*;,,;*%SS%*.,?%S.........
........................,:+%S:...:%##,,:+**+,......,+#SSS%;+%.........
......................:*?*;:,..:**;*@?*?;,......,;**?@@@#:.S;.........
....................,*%+,....,*%*??*:,......,:+?*+:,+:*?:.:#,.........
...................;%*,.....+##?+:......,;+**+:,....;+,*,.+?..........
.................:??:....,;%S*:,....,:;*?+:,..::.....,.;+.%;..........
.,,............,*?:...,;*?*:......:*%?@:......,**+;......:%...........
.+#:.....,;+**?#%+***?*+:,....,:+?*;,.%*........,,,......*+...........
..+S*::+?##%%;;;+**+:,...,;+*?*+;,....:S.................?+...........
...:###SS#%?#:.......,;**?*;;,.........%,................S+...........
....:,:+S;+?+..,,:,,??+:,..............?*,,.............:@%...........
.....:?S%??+.,.*%S%#%:,................*@S%?*+;;;;;;;+*?##@+..........
....;@@#?**???:;%%**?%%;..............,S@#SSSSSSSS%%S%#%S%%#+.........
....?@@%*?%S%???;,....,...............%SS*,::;+++*++;;::,.,*%?,.......
....+S@@@#@??*:.....................,+S;:......*,.,,.....;:,+*?;......
.....,;::+;:,..................,;++*?@*;+;,....;,.:*+....,;;.,,?*.....
..........................,:;*?**+;,,+%*,;:.........;:...:+%?;:.*?....
....................,;+**??+;:,.......,*S+...........:++.:+++**?+@*...
................:*????*;+;;;;::,........:*%:.......;??+,..,;;,.+%@@:..
.............,+%%+:..::;;;;;::;++,..:+**;.+?;,...,*+,..........,;S@:..
............+#%;..:;+*?***+:,:,..,:**:,,*+..,:,..;%..............S@,..
...........*#;...,+;::*??SS%?*?%?*+:....,S*+????*?%+;,...........S?...
...........S%..................:S%:....,%S@S;..,,+%+,...........;%,...
...........*#:...................%#S*;:SS#?,.....+*;...........:S:....
............;%?;,...............;S?#S*SSS*.......,+,..........:?:.....
..............;*??*;;;:::,......S?SS..,;%?:..................,?:......
................,:;++*?%%S?*;;+?@#@*,,,..:?+,...............:?:.......
.........................,:+*?%*:::;;+***++*%%;,,,,,,,..,;;+?,........
........................................,,,,:+?SSS%???S##?+;..........
...............................:;++:+;++,......,:+***+%S@%,...........
...............................*;%*%*,:++..........,:;+?#+,...........
...............................;;::,::,+,..............,,.............
......................................................................
......................................................................

......................................................................
......................................................................
........................................+%+,........,,:...............
........................................;+%S*,:,..:?S?S**;............
...........................................,?##+;%#%**+*S?+...........
............................................+%SSS?::?*+++%*...........
....................................,,:;;++*?*S%:...:++**%:...........
...............................,:;+****++;::,%?,....:?**+,............
...........................,:;*?*;:,........??...,?.+%%S%+............
......................,:+?**+;:..,*%%??:..,+#,...+%;++%@@*............
....................;??**:,....:*##@#S##*++#?....;S;:,,,*#+...........
...................+#:........+%@#S@@@@@@?,@:....;S......?+...........
...................*%........*+#@@?#@@#S#S?#,....:S...................
...................,S,......:#S@@@@@@@@@@%@*.....,S,..................
....................?*.....+##@#@#S#S#@@#%@,......S:..................
....................,S,...*@#S#S#?*@#@#@@*#*+....:#,..................
.....................+%..+#@%S#@%;S##S##@#%*+...:#+...................
......................%;,S%S%S?S*?#%SSS?@@S.....?#....................
......................:S+SS%?,.;;S#@SS%%@##,....,S,...................
.......................;S#*,....,**@S@#S@%#*.....**...................
........................:#%......,.,,%S:SS@#,....,S:..................
.........................:#*,,+%?,...,:.:SS@*.....;%..................
..........................:*S*+;;:.......%S?#,.....**.................
............................%*,+*:......,%,,%?.....,%+................
............................*?+?;,;,...:%*.,*@:.....:@;...............
............................,?##%@%,,;%*:,?#S@%.....:#@*..............
..............................:**;S@S*:,+S#S###:....%#%%;.............
................................*+@#S:*##SS+,%#S,..:##::%.............
................................+@@#@##S??,..,S#%,.?@?.,%,............
...............................;S+S%S**+:?....:S#?*@S,.;S.............
..............................:#:.*:?.?,++.....:SS#%,..*%.............
..............................S+.,;:;:+.%:......,*%,...S+.............
.............................:S......,,.,........,%...:@,.............
.............................,S:..................%,..?S..............
..............................;#;.................:...#*..............
...............................*@:..:+;,.............:@:..............
................................%S,..,:;+++,.........;S...............
................................,@?......,...........??...............
.................................?@,.................S;...............
.................................:@*.................S:...............
.........................,,,..,...SS.................S:...............
.....................:;;*;%;+++:..+@:................S+...............
.....................?;%+*%:;?:?..:@%,.............,;@#,..............
.....................;+;+;;;;,;:..,@@S*:,.......,;*S#S@+..............
......................,...........*@SS#SS%*+++??%%??%@@@:.............
............................,,::;+@+:*%S##SSS%S?%SSS?+:*S:............
...............,,:::;;;++**??**+;;@;...,;*??%%%?+;:.....;S;...........
........,::;+***+?**+;+;;:,,.....,@+.....................,%+..........
.....;*%?*;::,...................,S;........,.............,??,........
...,?*;,..................................,;*;..............+%,.......
...?*........,...........................,++%%*::............+%.......
...?;......;;%%**+;,..........,::,...........;?%*,,...........%;......
...+?......;;;;:;;?%?*+:.,,.,*?**%+..........:*??%?+......,,..*?......
...,%:.............,,:+?S??*?+...:%.:;:,...;%?++?+,....++.,*;;;%......
....:S+................,S*.,...,;%SS#++**+?@;....::....;?*..*++S,.....
.....,??+;:............,?@;..;%S#@S??S;;+%%:.............??,,,%?,.....
.......:+*?%+:,.......,S@##*S@##S+:..+%?*:................+?*%%.......
...........:*???*:...+#S?%S#%#@+.**.......................,?#*,.......
...............,;??+%@S?%#?,.?%..#+.....................:*S?:.........
..................,+S##@@#:..%*.;%....................,?S*,...........
......................,;+;*??S,.?+..................:?#?,.............
...........................;@:..?:...............:*%S*:...............
...........................;S.................,;%#%+,.................
...........................,?%;...........,:+?**;,....................
.............................:??;,,,,,:+**??+:........................
...............................,*?*?***+:,............................
......................................................................
......................................................................

......................................................................
...............................,;*%??*,...............................
............................,:+#@@S#%#?...............................
...........................,%@S#%?S%%S#?+:............................
..........................,%@@S#;+@%;#S?#@%,..........................
..........................:%@#@##%%%?#@##S#S..........................
...........................,?@##S?*++**@+,:#:.........................
............................%#S#??%:...:...+;.........................
............................SS+%S;..,:,..:+*?.........................
............................*#%%%;;?**?,,?**%.........................
............................,%@#S,,?**+.?***%,........................
.............................,S#;..,::::*?..?,........................
..............................,%#:...,;?%+,+*.........................
............................:+*?@;,,.+*%%*;%,.........................
.........................:*?%#@*S+,*+:,,,:?S?*;,......................
.......................;*?;,+##.%+..;****#@;:;SS;.....................
.....................;%*:...;##+%+.......S@?..;@%*....................
....................+S?%:....%S#%:.::,,..S#+..,;.%;...................
...................;#,.:%:...,S##:.,*?,.:#@;..:%::%...................
...................S*...::...++?##*::;:*S#?,..,?;,@;..................
..................:#,........:.,*%####@#S+.....*?:+S,.................
..................*%....;:.......,+***;:....,,,;?;?@,.................
..................S;..,*#@?,:;,.............?######;..................
.................:@?;,,,+%:++:,.............,S++++%...................
.................;@#S%?%#;:;;,,..........,,:+#+..,S,..................
..................%*?%%#@;.,**+;+,......,*?@+*S...*+..................
.................:S...,%S*..,:;;:.........%?.:#,..,S,.................
.................?+...?+;#:.............,;@+.,S:,;.;?.................
................*?...;?..S#?*++;;;;;+*??%S@*,.%*.,..%;................
...............+%,:,.*+:+%S######S###S%%?**%?,:#:,,,+?................
..............:%,.::.%S#S::.,,:;+++;;:,...;;;%?S%***%S................
..............%:....,#%*?%?**:............:*+;:.,:+?S%:,,.............
.............,?,:;**%%**???+*S*:**,..,::;*?***?**?%##?**%S*++:........
.............:##%+;,,,,,,....,*?%?***SS#SS?;:::,...,+%,.,?%;;**:......
.............+*%S;+**++;:,.....,,,,,,,;#%#...........;:...:;..*#,.....
.............%;.;%S*;:;+???%%?****+:,,.SS%....................,S......
.............S:.+?...:+;+*%S?:...,*@S*%##%,...................*#:,....
............,S,:S,..:++%#S+,.......%#%%?%S%+;,,,..,,,.....,:;+@SS#?...
............+%.?%....;*#?+........,@S;..:;+%S%%??%%%%%?%SS#?*?**?%+...
............S+.#*...,SS%,........,%%,...........,,,,:?;,;*+...........
.....,,:;;+?*.,@+...,::.........;%*................,?#+...............
..,*S###%*:,..,@%.............:**,.::;:::...........+#%;..............
.;@@##SS%?*%:;%?S*,........,;??:...?,++,*...........,;+...............
.:???*;::,:#%*:.,*?**+**????+:.....::,:::.............................
...........:,......,:;+S%*,...........................................
.......................*#+,...........................................
.......................*#+,...........................................
.......................+%;............................................
......................................................................

..................,:;:................................................
................:*S%?S*,..............................................
...............+###SS##%,.............................................
.............:*S###@###%..............................................
...........,?##SS##SS%#S+,............................................
...........%@@#%S%??SS@%@S,..................,::,.....................
..........:%*;:,:.;#%S#@@S*;;;:,,,...........+;*;:....................
.:*?;.....*+......:S%##S##*+++*S#?+;;:::,...,::,,,....................
.,??,.....:?,:++,.:SSS%%#*:+***;+**+;::;+**%%**:,,,,,,::::,,:,::......
..;%......,?,:++,.,,,?%%@+:.,:,:+;?%*+*S%*+?:,*%*??++;;;*#S??S;;+.....
...??:.....*?+:,...,,:,;#%*,..;;,.;:..%S:,:,;+:..;%;;:::,,,,:S%.+;,,..
...+%+......;S+::+**,...%#*;..:...*:.;S+.:*+;,...;;:........,?S;;*%*..
.....,.......;++;:;;+*?*?S?::,......,+S?%%:...............:;+;,:,,,...
......................+S@#;.+*?;;:;;;+;*S*.............,++;,..........
........................:*++;::,,,,...,SS:..,:,,::;;;;;+;.............
..........................,:++;;*?+;;;*%?;;+?*;;;;::,,................
.............................,:::,,,,,...,,,,.........................

............................................,;;:......................
............................................+?*+......................
............................................:?:+,.....................
..............;*?%*,........................,?:,+,....,:,,............
............,*@@S@#?..........,,,...........+*,.,;,...:*+++;:.........
..........:%S#%S%SS%:......,:;+;;;;;;;;:;?*:;+::,,;:......,:;+:,......
..........*+*%S#%SSSS;,,;+;;,,::::;+;++;;?;%:,,:;;,;?;:,.....,;+,.....
.......,.,+,,%S%%?#S#+;++**++*++*++++;;::::***+:,,*S?*++;,.....:+:....
.....,+%:.*%,;??;;??%..,.,:+*+;:,,,,:+;;;;;,.,:?***?+::;:;+:....,+:...
....;*:,..:**:,*;.;?:,++,;S:..,;+++;?%.......,:;:,,:;+;:.,:;+....;*:..
...++,......:;;;++**.,++,,S;;;;,.:;.??..........,....,:++?+.*;...:+;,.
..;?..........,...,+:,:,,:SS:.....,.%*..................::+:*:........
.:*+,........:;+:...:++*+::+;+;:::;?#+:;;:;;;;;;;;;;;;;;:;::,.........
..,..........,,,,......,:;;;::::::::,,,,,,,,..........................
......................................................................
......................................................................

.......................,........,:,...................................
..........,,.,,.....,;+;;+;;+*+*SS%%+,....................,;,.........
......:?S%:+?+?****+;:,..,::::;+?S*;S**?**;::;;:,........:*?:.........
....,+@@@+.,+;,,:*%?%?,..........,%+:*,,,,,:;*+;;+++;::,:;;;....,:+,..
...+S@@##%S?;;...+,.*#:..::,,.....%%.*...,+;:::;;;**+?S*;,?,,::;:;S,..
..;@#%@@@S#@#%::..,?S++,.;?+?;...:#*.*...,,.......:,..,%*;%%;::::;;...
..:%########SSS%*?%+,;*..,*;+%+::S#;.*,.,+,...,........:;:*%:;::,.....
....:*?++%S#S?;,+*++;;%;,,,+%S:;*??,.?:,,:,;+??;++++;:;;;;:...........
..........,,.......::::+;;+?#*:,....,?;;++++;:,...,,,,................
............,,:,:,,........,,:;;++;;++................................
............:;+;*;;..............,,,,.................................
.............,...,....................................................

......................................................................
..............,,,,;**?*...............................................
.....,,;+*???*****+:,,%+..............................................
.....**S????;,........:%..............................................
.....:;++**%%?*++:,....?;.............................................
...........,:+**;;++,..,?:............................................
...............;**::*+..,?+...........................................
.................;?+.+?:..?%,.........................................
...................%S?S@*%#@#*:.......+++;............................
...................,##??##%#S#@*......?*%;.........:;+**?*+;,.........
....................?%+.?+;%?:;S?.....,;?*;,...,:+??*+;;:;+*%*,.......
....................*?;,S:*%+:.,S?......,+*?*+*??*:,........,*%:......
....................:*..S;,*+...,?%,......,;++;:,.............*%:.....
.....................+?.*%.+*.....*#;..........................**.....
......................%:,#,+%,.....*@*........................:?+*+...
......................;%.?+.,.......+@?,......................+?;?;...
.......................?+,S,.........;#S,......................,+,....
.......................;%,+%..........,*S+............................
........................+%:?%,..........:%%:..........................
.........................:**??:...........:?%:........................
...........................;??*+;,..........+%*:......................
.............................;***?%,..........;??+,...................
...............................:***?;...........:+?;..................
.................................:***?;...........,+?,................
...................................**,*?,...........+*................
................................,;+?#;,;S*,..........?,...............
.........:;;++;;:,........,,,,.+S#@SS@S,:SS%*+:,.....?,...............
......,+%SS@%:,:S*+S:.,,:+?++*+S@%*;;;+%::???%?+,..:*;................
.....;S#%+SS*:.,*?;*%**++;,....,+?;,..,#S*;;:++;*??+,.................
..:?%@%++*S*S%:,.:..++S:.........,;*+..?#SS+::++?+:...................
..%#S####%#S###S+...,*?#:...........;*.,%?%#S+?*,.....................
..?@@S##@S##%?S%%;,;+,*#:.,:,,.......*:.;?+#@*:.......................
..+@#@##@#%SS**%SS+,,*S;.*?+?%?+:....:*..S%;:.....,...................
..,+*%SS%%S#S#SS%S#S#%,..,,.,:+*??;,:*%..+?...;:?;**:+,...............
.....,::..,;;;::,,,:?++;.......+%#%?SSS..:S,.,*;?+?*:+,...............
.....................:+%?+:,..*SS+..,:?:..S:..,,..,,.,................
........................,;+***@##+;:,.,:..++..........................
.............................:;+++*?**++++?+..........................
.....................................,,:;;:...........................
......................................................................

.................,:,.,................................................
...............:?SSSS%*:..............................................
..............,#@###@@%S?+:...........................................
.............,*@@@@@@##@#@@+..........................................
.............+@#@@@@@@##S%#S+.........................................
.............,+S@@#@@##@###@#;........................................
...............%@@%#@#@%+;*?;?,.......................................
...............%#@%%@@;,.....++..............................,:.......
...............+#@###@,.:***+S*..............................;%,......
................?@@S%+..:?*;;#?:........................,;+::?S,......
................,%@@;.....,+?%+*++;:..................:+?#S;,%*:,.....
............,+??*+?#:+;:,.;?@;.+?@#?*+;;:::;;;::,,..:?+:*#?????S#+....
...........+?;:,,*S#S+;;*?*?*,*#@%,..,:++;::::;;+*?SS;...::;*??%@?....
..........+?.....,;+*%#??##:,+#@@*+;;;;;+++*+**+***+,.....::%??#%,....
.........;?......,;?S#%+;;+;;+*??*?++;;:::::,,,,,,:;++;;+*?*??%%,.....
........,S:.,?;,*S@%*:,....................,:;;+**+++?S+;:,,,,,.......
........?*...:##@SS?*******+*++;:,:::;;++++*+;:,....?%*:..............
........%:....:%*:,;?:,..,,*S+*?+++;::+*,,.......:+%?;................
........%:....,:+*+:::++:.,#:..?*;....+;.........,;:..................
........?+....,*+,.....,**%+...%%:....?:..::;,,:.:....................
........;@*..:?:........+%,...*+...,:;S,.:*:?;*%:+;...................
........,#?.:?,;;;,.....,?:...S,...,+S*..,;::::::;,...................
.........?@?%:.*+%,......?;..,%:.,,?S%,...............................
........,S@@+..*S,,+,....*:...?SSSSS+.................................
........+S:%,..?*.,%,....?;..,S#SS@;..................................
........%:+*...+?.*;....,S:.,%#*,,?,..................................
.......:%:%,...,%,*.+,.:%+.:S;?*..*:,...,:,...........................
.......,%+:.....*%#*?+?S:.+#;,#;..,;;++*S#S%+.........................
........+*.......:#@#S#S,?S:.*%..,;;+++***;;,.........................
.........*%:......+%?::S%+,..;S%%%*;,,,,,.............................
..........:*+,...,:%?..?+......,,.....................................
............+**+**+**..,?.............................................
..............,,,..,?..,?.............................................
..................,*;...%,............................................
.................,?;.,:+%.............................................
.................,?%%%%%:.............................................
...................,::,...............................................

......................................................................
....................................,+,...............................
.............................;+....,#@#*:.............................
........................,;+**#@S;..,@#@@#:............................
........................;@##S@@S:..+@S#S@%...::.......................
........................,,,..+*.,*;#*,,+@#,*%#S*;:,...................
................................,S#?,..+??*;S@%S#@%,..................
.................................:%:..,S,,S,,:.,;%;...................
..................................++..?*..?%..........................
..................................S;.:@*,.,#+.........................
.................................+%..%*+%;.:#;........................
................................:#:.,#:.:S+.;#:.......................
...............................,S+..:#,..,#+.;S:......................
...............................*%...:S....+#,.;S+.....................
..............................,S,...;S.....%*..:S?....................
..............................+?....*S;,...,S:..,S?...................
.............................;#;+??:%#@S:...+%...,%*..................
............................+@@::#?,SS@@@*,..S+....*%,................
............................;@#,.,.?%#@S@@S;.*#,....*S,...............
............................:@@:..,@@@##@#@#?:@*....;#,...............
.............................S@,..?%%@#SS#@@@S@S...,#;................
.............................+@,.,S#SS:%::+*+*@?...+%.................
.............................*S,.;SS%:,,;+,..,S:...S+.................
............................,@*..?%%@:.+***,?S#,..,#:.................
............................*S,..?@#S:.;%?+?;S%...;#,.................
...........................:S:...%@@,....:*#;%;...*S..................
...........................??...,S+@*...::?*:S+...%?..................
...........................S#,..%@;##+,.;?#?%#@+..S;..................
..........................+@@%:?@@S@*%??+:*#S@##;:#,..................
.........................,#%@@#@SS*?@#??S*+S@?S##?@+..................
.........................,@:*#SS?#,.S@@@@**@@::#@S@#..................
.........................,#*.,,+?:..:#;*%#S%;..;@#@%,.................
..........................%#........:@:..,,:*,+.?@@;..................
..........................,#;.......:?...,,,*+%+.*@*..................
...........................+S,...........;S,.*;+..:#;.................
............................%?............?*.......*S.................
............................:#:...........;*.......*S.................
.............................??...........**.......S+.................
.............................,S:........;**,......,@:.................
..............................*%........,,........+#,.................
..............................,S+.................+#..................
...............................:#:................+#..................
................................*S................+#..................
................................,#;...............+#..................
.................................?#;,,,..........,*#..................
.................................;@##SSS%%?%%?%%S?#%..................
.................................:@###@@#@###%#SS%#@;.................
................................:S@;:;;+*#S%@%%*?;?+@;................
...............................,#@+......?:.?+;;*.?,*#,...............
..............................,S@?.......*;,*++:*.,,,#;...............
..............................*@#,.......%;.:,,......*S,..............
.............................,#@;........+:..........;@,..............
.............................;@%.................,;..:@:..............
.............................*@:.................;*..,@+..............
.............................S@,.............,,..;;..,#*..............
............................,@%.............+#+.......%%..............
............................*@%.............%@*.......%%..............
............................?@*............,S@;.......%%..............
............................?@;.......,:,*.,@S........?%..............
............................*@;.......,?:%::@+........;#,.............
............................,#*........:?:?%#,........,S,.............
.............................*%.........?*;@%..........%+.............
.............................+S.........;+?@%..........*%.............
.............................+#,.........;@@+..........+?.............
.............................+%..........%@@+..........??.............
.............................?*.........,S+@+..........S?.............
............................,%:.........;S.#*..........%?.............
............................,#:.........%?.#?..........*#.............
.............................%%,.......,@:.#;..........+#,............
.............................;@;.......*#,,S,..........:@:............
.............................+@:......,#?..%;...........S;............
.............................?@,......:@:..?%.......,.,.S?............
.............................SS....::.+%...?S......,*%#?#:............
............................,@+....;;.S+...*S.......,**@S.............
............................?@,......;#,...??..........#?.............
...........................,#?.......?#....?+..........S*.............
...........................+@;.....,,S%....S:..........S*.............
..........................,##,....+?+@*...,S,.........,#;.............
..........................:@*.....:.;@:...:S..........:#:.............
..........................*@;..,+**?##,...+S..........+S..............
..........................*#..;#%**+%*....??..........%*..............
..........................*S..+;....%:....%+.........:#,..............
..........................?%.......:#,....#;........,S+...............
..........................?#.......:?.....S;.;.....:S*................
.........,,,,,,,:,.,,.....*@+....,,*?.....+S:#:;+.:S%.................
........;*,%%;:S+%;:?:.....+@S**S@S?:......#%S%?S+@@;.................
........S:.;*?,#+%?.;?.....:@@%@SS*.......,#@#@#@@@@:.................
........?+:++*;S;**,**.....*@@#@S#:........;@%S???#*..................
........,+::,.,,,..:;......,S;:+@%.........;@@#S%%#?..................
...........................:#,.,@*.........,+%%+??@+..................
...........................;S..:@*...........:S...%?..................
..........................,SS..:@%...........:@+,.:%?:................
..........................SS?...;#,..........*S?:...:*%;..............
..........................*%,....S*..........;S**;,...:%%:............
...........................S*....:%+..........,::;*:,,.,;S?...........
...........................+S+*S%%%#,.............,%?:..+#?...........
............................:+++;;*;...............:%##S%:............
.....................................................;+;,.............
......................................................................
......................................................................
......................................................................

.............................,,.......................................
...........................:?S#%;.....................................
.........................,+#@@@S@;....................................
........................:S##S#S#@*....................................
.......................,#@S#S%??@?....................................
.......................;S%*;+%S*%%....................................
.......................:*.,::*@SS+....................................
.......................,%?:*;,*@%.....................................
........................,%?:,;;++,,,,,............................,,..
.,??+;;;;;;+++++;;:,::;;;+S%*;.;#?*?+;;*+:,:::;;++++;;;:::::;++***?*,.
..:+;;**+;;;:::;:;++SS+**:%#,.+S?+?,.;%S;::;::;:,,,,,:::;+++;*?*;:,...
.......,,:::;;;;;;;:+#+,;%##+?#?+;**.?#+:::::;+;;;;;;;;;;::,,,,.......
.................,,::*%*%;;+*;:;:,,*++SS+::::,,,,,,...................
......................,:%...........:?,,..............................
.......................,?.....,.....:*................................
........................;*....::....;;....,;*+:.......................
.........................;*.........*:....,;;::.......................
..........................?;........?,................................
..........................:#?++;;+*?@+................................
.........................,%%??%??*+;*@+...............................
......................,,;#+;+;;:..,,:?#+..............................
..............,,:::;;+;+;**,:.....;**+;*:.............................
...........:;;++***+;+***+;+:..,,:;;::;;*,............................
..........+*,,;********+*+,+%++*%*:....,+,............................
..........+%,..,::::+**?S*;SS,..:+::...;;.............................
...........;*;::,,,.,,+SS*+??:........:+..............................
............,:;;;;++++*?*:;;+?%+;,,,:;;...............................
.....................,......,,:;+;;;:,................................
......................................................................

.................................:;:..................................
...............................,*##S?;................................
...............................*@@#S@S:...............................
..............................:##?S%@%%:..............................
..............................?@;.;,:;S*..............................
..............................*#+:,::?%+..............................
..............................+S**,++;S:..............................
...............................?;;?;,*:...............................
..............................,:%*?*;?:,..............................
..........................,+;;*@;,,:.%#+;+;,..........................
........................,*+*;..%S;:;?@*:,?;+;.........................
.......................;+:,,*:.,+????+.,...,+;........................
......................;@?:**;.........;%+;;:+#+.......................
.....................;*+%#%S+.........,;;S##?+?:......................
...................:+;,,+*+;?:,.......,,+*??:.,*;.....................
.................;+;,,++,...;%;......,;;?,.,**,.%+....................
..,,............*;,::*:......?,........+;....;?:;+*,..................
.:?,..........,*;.:+;,.......%;,.......?:.....,*;.:?,.............,;,.
.;*,.........,*:,+;,........;%SS%??***?#;.......*+.:?,............:%,.
.;*........,++;?*,.........+*,,:;+****+;*+.......;*::*:...........,*,.
.++..,:;;;*%;;*:....,,,,::+%+*:.........,*;.......,**;+;,.........,*,.
.++..;**?**+;;..,;++;;;;;::;++:......:+++;*;+++;,...:*+++***++;...:?,.
.+*............;*:,,:;;:,,,..:,....,:;;+*+*,.,:+?;....:;;+**;;;,..:*..
.+*,..........,?...,::;+++++??+:;**+;::,........?:................++..
.:*:...........*+;:.........,SS?%#%,.........,,+*................:*;..
.;**,...........::++;:,,...,+S%,,:+++;:::;+*+;;:,,,..,...........+*;..
.:;;...............,:;++++****+;;;;:;;+*++:;++.,+*+++;:...........,...
.........................,,.....,,,,,,,,,,::;:.,:::,::,...............
......................................................................
......................................................................

Using the Guru Gaitri Mantra is more difficult because there are more words to match with the actions. The eastern zone, or the initial and projective part of the brain, is stimulated by the word changes in the mantra. The Guru Gaitri Mantra is unique in its ability to effectively balance the initial and projective brain. When both parts of the brain unite in a balanced way, it enables the brain to function creatively, to communicate effectively and project any necessary defence. This exercise tests your IQ.

8. Repeat Exercise 6 for 3 minutes.

......................................................................
..............................;****;:,................................
............................+%@##%S#;;;,..............................
...........................,@#S@#SS:?%?;..............................
............................%@S@S%S%SS??,.............................
...........................:S#SS#S%##%+%?,............................
..........................;S#%*##?S@#?*??%,...........................
.........................,SS#?S@*++S#;*?*#+...........................
..........................??;*%;..,;S*%%?#+...........................
..........................:%........;#@*%S;...........................
..........................,S+;..:+++,?S*#S,...........................
...........................+SS*.;?*?,.,+S:............................
...........................,S;*.,::,..,S+.............................
............................+%S*?,...:?*S+,...........................
.............................+%S%+;:+?:.S@%?*+;::.....................
.........................,+?%SS#%?**:..;##,+?+S?+*;...................
........................;%+:,.S#;+,....%#*.,+++..,?*..................
.......................+%,...:+@%.....?#?....;,...,?*.................
......................;S,...:S,S@*,.,?##:..:..,:....?:................
.....................,%:..:.??.,S@S%SS#*.;:;,+;;;...:?................
.....................;?..;+:#S..,+????;..:%;,;++:....?;...............
....................,S#%+:+?@S............,?;,;,..,;*S%...............
.....................*%?#S?##%..............+;.*%SSS%S*...............
....................:?,.,+#*?*.........;:,.....?#*+:;?................
...................;?,...%*.:?*,.......,;;,....:S...,%,...............
..................+*,...?S....+?,...............S,...%:...............
................,?+....:@+.....*?...............%;...**...............
...............:?;....,S?......:@%;:,,,....,,:;*#;...,S:..............
..............:?;;...,?*........S@SS%?%%??%S#S%S@*.,,.:?,.............
.............,?:;:..,?;.......,%S++????%%%%%%?*++%.,:..:?,............
.............*;....;?:........?S,....,,::,,:;....%:.....;?............
............;*....+?,......:;**,............;+:..:?......?;...........
...........,%:...*?....,:+**++;;:,...........,;+,.+*.....:?...........
...........+*...+*,:;+**+:,.,::;;++..........,::;,.*;.....%,..........
..........,?,..+S**+;:,,,,....,::.,+***,...,+;;:,,.,*;....*;..........
..........+;..;S;,...,:;;;;;::,,.:?+,.**....;+;;;:..,?;...:*..........
.........,?,.:?,...,:;;;;;++*++%?+,...,?*****++**+;,.,?,..,%,.........
........,?:.,?:.,;+;;*??****??%S%::,....;#S#++%;S;+?;.:?...%#,........
.......;?:.,?:..,:+*++;::;;;++;+##S+++;:%%S+....,,.,%:.++..+S+........
......**:*.++....,,,....,:,.::;%S*,..,,:*%@;........:%;.?;.,#?........
.....*++*:;S,................,%#?,,,,,,,,,;%;........,,.,*:.%;........
....?#??:;?;*+;:,,,....,....:S#S+++++++++++*S+:..........,%::?........
....%#@*SS*..,;+++*+***+*****+:,............,;**+;,,....,+S;.+*.......
....,:SS?:,.........,,....,....................,:;+**????*?;..*;......
......;:............................................,:::..,%::+*;.....
...........................................................:%:S:?;....
............................................................+?#S:?....
.............................................................+?**+....
................................................................;*....
......................................................................
......................................................................

9. Sit in Easy Pose with the eyes closed and meditate on the song Himalaya or another beautiful song. As you listen to it let the sound of the words and music create a frequency for the right brain to receive and then stimulate the left brain to create movement. Sing along with the tape and imagine you are flying at 40,000 feet. Meditatively move the shoulders, torso, arms and hands to creatively express yourself. This is a basic human movement. Express your feelings freely through your body movement for 5 minutes.

You can develop great healing power in your hands by learning to project beautiful songs in this way. It is an effective means of communicating with your inner self and of projecting your essence outward. And that essence is the healing force within you, which is God. It is especially beneficial for a woman to develop the ability to express herself through her body language to effectively communicate her presence. Otherwise, she taxes her sensual, sexual and sensitive self and loses her balance.

Comments: Effective communication is when you can communicate the total you honestly and freely. The two hemispheres of the brain must be in a synchronised relationship for this to happen. This kriya is a brain doctor. It patches the two hemispheres together so you can both sense and project who you really are. This series reduces overall body tension and enhances the awareness of the self. The inner creative self can project its essence outward. Equally, it can receive the wholeness of others with complete empathy and intuition. - Yogi Bhajan

From Inner Workout, Taught by Yogi Bhajan in the summer of 1985 at the Khalsa Women's Training Camp

Page 82

Kundalini Yoga fifteen minute morning set (taught April '9 1970, from Relax and Renew)

1. Stand and extend arms straight out and slightly pressed back, pointing thumbs straight up. Hold with Breath of Fire for 2 minutes. Then inhale deeply, slowly raising arms overhead ‘til thumbs meet, arch back, and exhaling, slowly bend forward to touch toes.

...................,;:.:;......:,..,,.................................
...............,,:::;;.:?.....:?,..++,:,..............................
............,,::,,.....;+,,,,:;:......::;,............................
..........,:;,........,;:++++:,:........,,;,,.........................
........,::,..........:::....:,:...........,:,........................
.......::,...........,:,:....:,;.............::.......................
......::............,;.:,....,.:,..............;,.....................
.....::.............::,:,:;;,,.,:...............:,....................
....,,..............:.,,%%#SS;..:...............,:,...................
...,;..............,;..*?;,;**..:,...............,:...................
...:,..............::..;+;;;++,.,,................:,.......:+:,.......
..,;:?,.,,,:::::,::;;::;*+;*+;:,,,................,,.....,+%+*:.......
.;%??****++;:::::::,,:,,,:,;;,::;;;;;:::::,,,..:;..,...,:+++;,........
..,,,,:,::::::;;;::,...........,..,,,::;::;;;;++*+*?+.,;:*;+,.........
................,,:;+,:,....,,,+;;;:::::::::::::::;;::;,*:;:..........
....................:+;;,..,;:+:,...................:?%*::;...........
.....................+,.:,,,.;:...................,+:;;,;;............
.....................::......;,...................;+;,.;:.............
.....................;?+;;;++*........,,........,:+;,.+:..............
....................:+;?@@@#?*;.......+;.......,+,..,;;...............
...................,+,..+@*,..+,.....,:;,......+,..:;,................
...................;;...:%,...;:..............;:.,;:..................
...................+:...;;;...,;.............,*;+?,......,:::*?*:.....
...................+,..:;,*...,;.............:%;+S%...,:;:,,*?*++;....
...................+:..;:.?,..;;.............:;..,+.,;;,..,+*...;:....
...................;:..+..*,..+,.............,+..,;,;,...:;;,..::.....
...................:?.,+..+,.,*...............+,..;::..,;;,+..,;......
...................++:+,..;::;+...............;;.,;*+.,*,.:+..;,......
..................,*.,+...;:,,+...............,*.,;@S.,;..:;.;,.......
..................,*.,+...;:.,+................;:,+%S+.;..::,+........
...................+.+,...:;.;:................,+.::.+,;,.;:,;........
...................+:;....,*,+..................;,:,.;,+,,;,+,........
..................,+;:.....+:+..................::;,.::+.;:+,.........
..................+*?:....:*:*................,:;:;..,;+;:;,..........
..................,,,.....,:::......,,:;;;;,.,++;;+,;+++;;:...........
.............................,:;;;;**;;;,,:*;;:::.....................
.....................,,,::;++;::,,,:%;.,...:*?@@@%;...................
...........,,:,.::;;;;;*?:,,....,,,,*@%?%+..,;?#@@%.....,;;,..........
.........:;;:+%?;,,...,:*;;+++;;;+*;;?%?**?;..:#@@?+;++++?%?..........
........++;+*+??;:;;;;;;::,,,...,;+,....,,::;:,,::;+++?*+%%?..........
........:::,,,,,,,,,,...........,:::,........,;;:::,::;*?+:?:.........
...............................................,,::;;;;;;;;*,.........
........................................................,,,,..........
......................................................................
.....................,,................................,,,,,;+;:;;+:..
..................:?#@@*,.........................,,;+;::::;;;:;;;:,..
.................,%**@#@+,,,,,,,,,..,;??+:::;;;:;;++;:,,:;;;:,,,......
..................;:.+;++;::;;;;;;;;;#@@:,,,,.....,,,:;:,,,:..........
..................,*,,:,;...,:::::;;:*S?,...,,,::;;::,..,:;*,,........
............,.,:::.,;;::+;:::,,:::;;::;+;;;;;:::,,.......,,,,:........
.........,:+;+*:+@S,.....,,,::::::,,,,,...............................
.........;+,...,:%@S,.............,*,.................................
.........,+..,:%@@@@;.............,*+..:,.............................
..........*,,+++S@@?,.............::;;;+,::,..........................
.........,+:+,..,*,...............;:.;+::,::;:,.......................
.........;:+;...;+,...............+:,*,......,:;:.....................
........:+;;...;;::....;..........+,,;..........:;,...................
........*:*...:*.;,..,;*;,........+,,+...........,;,..................
........**;..,?,.+,....,,,.......,+..+:............;,.................
.......;+%:..*:..;:...............+...+,...........,;.................
.......+;;..;;....::+%SS%+,,.....,*...;:............:,................
......:;+..:?:.....+@@@@@S?**+++;+*,.:;,,,,,........,:................
.,,,:;++,:;;,++,..:@@@*:,..,,,::;*,..++;;;;;;;:,,,::;:,,..............
.;*%?++;++,...,;;:?@@;....,,,...:;...+,......,:::;++*+;;;:,,..........
.:;+;;;;:.......,,;+*;;;;+:::;::+....+:;;;++;;;;;::;+;:::;+*+,........
........................:;.:,.,;+....:+,....,,,,,,;;:::::,,,,.........
.........................;,,;;,,;....,;.........,::...................
.........................,+:.:;++....,*,......,::,....................
...........................:;,.,*....:;;:,.,+;:,......................
............................,;;,+..,:*%,,:::;:........................
..............................,:?##@@@@?::;+;.........................
................................*?S#@@@*..............................
...............................:;..,,;+...,,,.........................
...............................+,....:*:.,*+,,........................
..............................:;....:+:+:,::.:........................
.........................,,,,,;:....:+*,;:............................
......................:%?:+;::;+.....,*;.;;...........................
......................?@%+*;:..*,.,:::++;.;;..........................
......................%@@@@#S+;+...,:,,:;,.:+.........................
......................,*S#SSS%?+:,,,,,..,,:;;.........................
.........................,......,:::::;;;:,,..........................
......................................................................
..............:;;;;:;::,,......,;;++;,................................
.......,.....+:..:;+;,,:;+;,,,,;?++*%?+,,,,.,,,.......................
......,+:,...;;,...*:;,:?%?*?%###,.,++++;;;;;;:;;:,..,;;;:+;:;:.......
......,*+,:,..,:;;;+:++;+:...,;#@%:,*,........,:,,;;;*:,..;;:?@?......
.......,.......:;+;::,.,.......*@?+:,+;...,:;+;,...,:,..:;+#@@@@,.....
.............:++:,,...........,#@%:%,.:;;+;:,,.....,*;;;*S#@@@@#,.....
............,+:...........,,:;+*+;:;*,..:,.....,:;+;::;+?S###S%;......
...........,;.......,,::;;;::,......,+:,,,::;;;;:,,.......,,,.........
...........,;;:::;;;;::,,............,;;;:::,,........................
.............:::,,,...................................................

Charges the electromagnetic field.

2. Sit, spreading legs wide apart. Grab left foot and lower head to left knee, with Breath of Fire for 2 minutes. To end, deeply inhale, completely exhale and pull Mula Bhanda, holding as long as possible. Relax and repeat on the right side.

3. Locust Pose: on stomach, place hands palms under thighs (beginners use fists) and inhale as you raise the straight legs as high as possible. Exhale and apply Mula Bhanda, holding as long as possible. Repeat and continue for 3 minutes, relax for 2 minutes.

4. Cobra Pose: Concentrating on the 3rd eye, arch torso up in Cobra. Inhale, exhale and pull Mulbhand, holding as long as possible. Repeat and continue for 3 minutes. Relax for 2 minutes.

5. Shoulderstand: on back, raise legs and hips perpendicular to the floor, supporting them with the hands, weight on shoulders, neck and upper arms. Take 3 deep breaths, and on the 3rd exhale, apply Mula Bandha, kicking buttocks rapidly with alternate heels for as long as possible. Inhale, repeat and continue for 3 minutes, resting 2 minutes.

6. Sit in Easy Pose, and lie back down, hands folded in Venus Lock on the stomach. Meditate at the 3rd eye.

Comments: This powerful set raises Kundalini energy and is excellent preparation for meditation. (3- 6 were designated “15 Minute morning Set” - 1 & 2 increase the time.)

Page 83

Kundalini Yoga for balancing the aura (From Kundalini Yoga for Youth and Joy)

......................................................................
...............................,::,,..................................
..............................::,,,:;.................................
............................,::,,,,,::,...............................
...........................::,,,,,,,,::,..............................
..........................,:.:.........:,..,,.........................
..........................::;:..,,..,..:,.,::.........................
..........................,;:,.,;,,,+;,::,,:::........................
..........................:;.:,,:,:;;;::::,;.:;,......................
.......................,,::..,.,:,,,:;::::....,:::,,,.................
.......,,,:::::::::::::::,......:::;;:,::,......,,::::::::::,,........
....::::,,,,,,..,,.............,::::::;::,,,,,,,,........,,,,::::,....
...;:............,,,,:::::::::::;;;::;;::;:;;;:::::,,,,........,,;:...
...;,......,,,:::::;:,,,...,,.,:,,::,,,..........:,,,,::,,,......::...
....,:::;:::,,,....,:..........,:,..,,...........;.......,,,,,,::,....
......,::;:::,,,...,:............::,:............:..,,,,,:::,,,.......
..........,,,:::::,::............,:,;...........,;:::::,,,............
..................,+:.............,;,...........::....................
...................;;,.............,:.........,,:,....................
....................,;,.............:........,,.......................
.....................,:.............:,.......,........................
......................;.............,........,........................
......................:,....................,.........................
............................................,.........................
......................................................................

1. Sit in Easy Pose. Bend your elbows out to the sides at shoulder level and slightly cross your hands in front of your open eyes. Spread your fingers wide, like a fan (A). Then move your upper arms from the elbow, bringing the hands slightly out to the side and back again. The upper arm will be parallel to the floor (B). Continue this motion rapidly and forcefully for 3 minutes.

......................................................................
......................................................................
................................,::::::...............................
...............................,;,....,,..............................
.............................:;:.......,..............................
........:,,:................:;,..,,,,,,,;.............................
.......,;+::::.............,+..:,,,::::,+,..................,:,.......
.......,::,*::.............:;.,:........*;..................;*;.......
........:.,::,:;...........,+.,.........::.................,;+;:......
........;,.,;,::............;,,.,,..,,,,,,..............,:,:*;:,......
........:,..,:,.............:;..::..:::,:,..............::;*:,;.......
........,:...:,..............+,...:::,.,:...............:,,,.::.......
........,;...;,............,:;;...,::,.,................;:..,;........
........;:..,;......,::;;;;;:,::,,,:,.,::,..............,+..:,........
.......,;...+,...:;;;:,,,,....,;,,::,:,.:;;;;::,.........+,.::........
......:;,..:;..;+;:............,;,..,:.....,,::;;;:,.....;;..+:.......
.....:;....;::;++,..............,;::,............,:+:....:+..,+.......
....,*....,*::,.,+,..............+:;...............++;:,.:+...;:......
....:+....;;.....,+,.............,+:..............+:.,:;;*,...:;......
....+,....+,...,:::;..............:;.............;:.....,+,...,+......
...:+....,:.,:;;:,:*;,............,;..........,,+*:,......,...,*......
...;+,,,,::;:,......,+,...........:;.......:::;::,:;;;::,,....,*......
....:;;::,,..........::...........,,......:+,........,::;;;;:;;;......
.....................:;..................,*,...............,,,........
.....................,+..................+:...........................
.....................:;..................*,...........................
.....................*,..................*:...........................
.....................*:.................,*,...........................
..................,::;++;,,...........,:;+............................
................,::,...,:;+;;:::::::;;;:;:............................
...............:+,.........,,,:;;:::,,..,+,...........................
..............,+,........................:+...........................
............,;+:,,,,.....................,;++:,,......................
..........,:++::::::;:,..............,,:::,,::::;:,...................
.........:;:.........,;;,..........:::,,.........,:;:,................
.......:;:.............,+:,,,....,;,,.,,,,,,,.......,:;;,.............
.....,+;,.......,,,,,,..:*:;;;;:;+:::::::::::;:........:+,............
.....+;........:;;:::;;;*,..::::,,............,.........,*............
.....:+................,,:,............................,;+............
......;;,............................................,:::.............
.......,:.........................................,:::,...............
..................................................,...................
......................................................................
......................................................................
......................................................................

This exercise works on the eyes.

2. Stand up and move into Archer Pose, with the right leg bent forward so the knee is over the toes. The left leg is straight back with the foot flat on the ground at a 45-degree angle to the front foot. Raise the right arm straight in front, parallel to the ground, and make a fist as if grasping a bow. Pull the left arm back as if pulling the bow string back to the shoulder. Face forward with the eyes fixed on the horizon above the fist (A). From this position, begin bending the right knee so the body drops down (B), and then comes back up. Continue this motion powerfully and rhythmically for 2 minutes. Switch sides and continue for 2 more minutes. Return to the first leg and arm position and continue for 30 seconds more.

......................................,,,.............................
....................................,;::::............................
...................................,;:...;:,..........................
..................................::.....,:;,.........................
..................................;..,,.:,.,:.........................
....................,,,,,,,,,.....:,,:,.,:;:,.........................
................,::::::::::,:::,,;:.,;...:+,..........................
...............,;,...,,:::,,;*;::;;.,:..;;:.....................,::,..
...............,;:;;;::,;,,,:,....:;:;:,:::::;:::::::,::;::::;::::;;..
.................,,,::::+,.........+:,......,;,,,,,,,.....,,,,,,,++:..
........................:;,........;,.......;:,,,,::::::;::;::::,,,...
..........................;,.......;,.....,:;::::,,,,,,,,.............
..........................;,.......;....::,,..........................
.........................,;............::.............................
.........................:,...........::..............................
........................,;...........,:...............................
......................,::;,,........,:................................
.....................:;,..,::::,,,,::.................................
....................::.......,,::::+,.................................
...................::..............:;.................................
..................::................;.................................
.................::................,;.................................
................::..................;,................................
...............::...........,.......::................................
...............+,.........:+,.......,+................................
..............::,::,,...,::;;;:::::::;:...............................
.............,:...,,:+:::,..,:,,,,,...;,..............................
...........,:,....,:;:.......,:,......,;..............................
..........,,,...,::,...........,:,.....::.............................
........,:,...,::,...............::.....;,............................
.......,:,...::,................,,;....:;,:...........................
......,:...,:,.................,:,...,::..;...........................
.....,;...,:,.................:,....::,...;,..........................
.....:,.,:,..................::...,;:.....:,..........................
....::.,:,..................,:..,::,......;;..........................
...::.,;..................,:,..:,,........+*..........................
..,;..:;.................;:...:;,,....................................
..,;:,,;.................;;;:::::::,..................................
....,,:,.....................,,:::;;..................................
......................................................................

3. Come into Cobra Pose. Lie down on the stomach with the palms flat on the floor under the shoulders and the heels together with the soles of the feet facing up. Arch the spine from the neck to the base until the arms are straight with the elbows locked (A). From this position, raise the buttocks up into the air into Triangle Pose, supporting yourself on your palms and soles of your feet, with your body forming straight lines, heels to buttocks and buttocks to wrists (B). Then return to position A and alternate movements at a speed of 2 seconds per posture for 5 minutes.

......................................................................
..........................................,,,::::::,,.................
....................................,::;;:;:,,,,,,,::::,..............
.................................,:::,,..:,...........:;,.............
...............................,::,.....,;.............,;:............
............................,,::,.......,:...............::...........
..........................:::,..........,;................;,..........
........................,;:,.............+,...............::..........
.......................::................,+................;,.........
......................;:.................;;..,:,...........:+.........
.....................::...............,:::;;;;:;..........:;,.........
....................,:.,............,::,...,...;:.......,:::..........
...................,+,;,...........,;,..........;,....,::,.:,.........
...................,++,..........,::............,;+::::,...,,.........
..................::;;,:::;?::::::,...............:;.......:,.........
.................;*.,,,,..,,,;;,...................::,.....::.........
...............,:;,,:....,..,:,.....................,;,....,:.........
......,:::,,,.::,;,:,..,,,.::........................,:,....::........
......:+;,,;;;,.;::,..,:,:;;..........................::.....:........
.......;;:,..,.:;,...:;:,:,...........................,;.....:,.......
..........,:::;;...,:,.................................::....,,.......
.............,:...,,....................................:....:,.......
............,:,.,:,.....................................:,..,;........
...........,:,.,:,......................................,,..;,........
....;,,,,,,,..::,................................,,,,,,,:...;.........
..::;;:,:,,.,:,.................................;:,,,,,:....:.........
..:+;+,,,.,,;,.................................,;,..........:.........
...,,;:::,:,.....................................,,,,,,,,,::,.........
......................................................,,,.............

......................................................................
..................,:;;:,,.............................................
................,:,,,,,:,:,...........................................
..............,,:,;+,.,:..::,.........................................
..............::,..,..;,..,;:,........................................
.............::,......:,...,:,........................................
............,:,........,,...;.........................................
.............:;,.....,,,...,:.........................................
............;:.:..,::::::,,;,.........................................
...........,;;.:.::,....,;;...........................................
...........:,:,:;:........:,..........................................
...........:..:;:..........:,.........................................
...........:,,,:,..,,......,:.........................................
...........:+;.,,..::......;:,........................................
...........:,:,....::..,,,:;,:,.......................................
...........;,,;....,;:::,,;,.,;:,,,,,,,...............................
..........,:..:;,...:....,:...,,:..,,,,,::,,...,,,:,:::::,::,,,.......
..........::..,;::..:....;,.....,:.......,,,:;,,..,,,,::::,,..,,......
..........:,..;,.,:,:,..::......,:...........,,:,.,,.......,,,,,::,...
..........:,.,:....,:,..:,......:,..............::....,,,,:,,,,,::,...
..........;,.:,.....::...:....,,,................;:,:::,,,............
.....,:,,,:.,:......,:...:+:,,,.............,,,,,:,...................
....;;;;:::::........:,..,;::::,,,,,,,,,:,,:,,,,......................
.......,,,,,.........,:...:..,,,,,,,,,,,,.............................
......................:,..:,..........................................
......................,;..:,..........................................
......................,;..,;..........................................
....................:::,...,:::,......................................
....................::,:,::,:::,......................................
.......................,:,,:::........................................
.....................................................................,

4. Sit in Easy Pose with a straight spine and play the tape of the Wahe Guru Jeeo meditation. When you hear the words Wahe Guru or Wahe Jeeo, pull Mula Bhand, pulling in on the muscles of the rectum, sex organs, and navel point for the length of the phrase, then relax and meditate on the words in between. When you hear the Toohee, take one powerful breath of fire, an equal inhale and exhale from the abdomen, for the length of the word, then relax and meditate in between. Continue for at least one cycle of the meditation (approximately 14 minutes). This meditation moves the energy from the 3rd chakra out into the aura and returns to the 3rd chakra, energising each chakra. If you practice it for the full length of the tape for 90 days, you will perfect the meditation.

......................................................................
...............................,,:,,:,,,..............................
.............................,,:,,,,,,:::.............................
............................,:,,:,:::::.,,............................
............................:,.,......,:.::...........................
............................:.,,,,..,,,,,.:...........................
............................,:,,:+,.,+,.,,:...........................
.............................::,.......,;,............................
..............................::.,::,..,,.............................
...............................:..,,,.,...............................
............................,,;:..,,,,::,.............................
.........................,,,:,;,......,?,,,,..........................
......................,::,,,...::,..,::,..,,::,.......................
.....................,:,........,::,,,.......,:;,.....................
....................::............:,...........:;.....................
...................::...........................;,....................
..................,:.....:,.....................,;....................
..................::,,,,.:..................:,.,,;:...................
..................,;,,,:+:..................;::::;+...................
..................:,...,*:..................;;,...::..................
................,,,...,:::.................,:,;....,:,................
...............::,...,:.,:.................;,.:,....,:,...............
..............:,.....:,.,;................;:...::.....;,..............
.............:,....,:,...;,..............;:.....::,...,;,.............
............::....::,....:;:;:::,,,,,,,,:*:......,:,...,;:............
..........,;:...,:,....,:,...,,,,,,,,,,,.,:;,......::,...;:...........
.........:;,..,::.....:,...................,:,......,:,...:;..........
.......,;:...::::::::::,,..................,,+;::::::::;...:;,........
......,;,...::,,,,,,,,,:;:,.............,,::,,,,,......,:...,;:.......
.....,;,,,.:;.....,:::,,,,:::.........,::,,,.,,,,.......;,.,,.::......
.....;:;+::;...............,:;:....,,,:,................,;,.,:;;,.....
.....,::;:;;;,..............,,;::::,,..................,,,;::;;,......
.......:;;,.,;;;,..............,,:,,.........,.,,,,,,::,..,+;:,.......
.......,,......:;:::,,.............,,,,,,,,,,,,,:::,,.......,,........
..................,,::::::::,,,,,,,,,,,,,,,,,,........................
......................................................................
......................................................................

Page 84

.................................,:::::,..............................
................................;*+:::;+;.............................
...............................++,......;*............................
..............................++.........++...........................
.............................:*...........*,..........................
.............................+;...........+:..........................
.............................*:...........*:..........................
.............................;+..........,*...........................
.............................,*,.........*:...........................
..............................:*,......,?;............................
...............................:%+::::;+%:............................
.............................,:*;,:;;:,.++,...........................
.......................,:;;;+;;,.........:++;;;+:.....................
....................,;++;,,,................,,,,;+:...................
..................:++;,..........................,;+;,................
...............,;+;,................................:++,..............
.............,;+:,....................................:++:............
............:*:.,,,,,,,,....,,,,.................,,:::::;++,..........
...........+*,,++;;;;;;;;+;;;;;;;;:.....:;;;;;;;;;;:::::;,:*+.........
..........,?,.,,.................,;*:.:+;:,.,,,,............*;........
..........:?..................,::::+%:*+::::,,..,,,,,......,*;........
...........*+:,,,,,,::;;;;++;+++:::,,.,:::::;;;+*;;;;;;+;:;+:.........
............:;;;;;::::,,,,;*,,.................+;.....,,,,,...........
..........................;+...................*:.....,;..;,..........
...............+%.:S*,....+;...................?:...;%#@?%@#*,........
.............;%@@S#@@@*...*;...................?:...;#@#S@@@S:........
...........,.*@@@#S@@%:...+;...................*:..,.,*;.+*:..........
..............:?S,.*+.....*:...................+;.....................
................,........,?,...................,*:....................
........................,*;.....................,*+:,,,...............
......................:;+:........................,:;;+++;;:,.........
.................,,:;;;:...............................,,::;++:.......
..............,;+;;:,........................................,++......
............,++:,..............................................+*.....
...........,*:..................................................+;....
..........,*:.................................,::;;;;;;:,,......,?,...
..........+;.......,,,,,,:;;;;;;::,,,,,,,,:;;++;:,,,,,::;++,....,?,...
..........*:.....:++;;;;;;:,,,,,:;;;;;;;;;::,,............,,....:*....
,,,,,,,::,**....:*,,,,::::::;:::,,.............................,?+,...
:;:;;;;;;;+?....*+;;;::::::::::;;;++;;:,......................,*+;:...
...........?:...,,,................,,:;+++;:,,,.........,,,:;+*?......
...........:?:...........................,::;;;;;+;+;;;;;;;::,;*......
............:*+,.................................,,,,.........?:......
..............:++;::,,,...............,,,,,,,,,,,,,.....,,,,:*;.......
................,::;;;;;+;;;+;;;;++;;+;+;;;;;++++;++++++++;;;,........

......................................................................
...........,::,........,.........,:,,,................................
...........:*;+:;;.,;:;:;::::.,;:*;,;?,.;;;::::::;;;;::;;;:;,.........
...........;+;**?+.:*;**++**:.+**+.::*,,*****+*;?;++***;**+*:,........
...........,,,,+,...,.,,..,,..,,;,.,,.....,.,.,.,....,,...,.,.........
......................................................................
.........,:,,,:;;;;:,,,,....,,,...,,......,::;::,,,...................
:;;;;;;*+;:,,*;,,,,:*+;;*+;;;:;:::;;*?+;;*;::,,:*+;;*+:;;;;;;;;;;;;,..
....,;;:,...:*......:*..,;+:,.....,++,..*;......+;..:+:.,.............
..,+;,..,:;+;++::,:;*:,...,;+:...,*;..,::+:,,,:;+,:..,+;..............
..*:..,+;:,,::++***+;:;;;,..,?,.,*:..;+::;+***++;;;+,..+:.............
..*:..+;................,*;..?:.*:.:*;...........,,;?:,,*.............
..+;..*:.................*,.,*,:*..,::;;::::,,::;;:,::,:*.............
..+;.,*..;*??,.....,??*;.?,.;+.,;;:::::;;::*;*+:;:::::;+,.............
..;+.,*.:S@@S......,@@@*.*;.*:...,,:::,,::::,::::,:::,,...............
..+;.,?.,++::......,+;*:.;+.*:........................................
..,*;*:..................*;.;*........................................
...,:,...................:*;*:........................................
..........................,::.........................................

Kundalini Yoga for building physical health and mental clarity

(taught April 14, 1993, from Self Knowledge)

.............................,::::,...................................
...........................,;;:,,:;;,.................................
...........................+:......,+:................................
..........................;;........,*,...............................
..........................+,.........;;...............................
..........................+,.........;+.............,.................
..........,;**:...........;;.........+:...........,+*+:...............
.........,*****,...........+:.......:+............+?++?:..............
.........;+++++;...........,+;,...,:?,...........:;++;**..............
.........+*;,,,*,....,::::,,;*;;;;;:;+,::;;:.....*,:::+?..............
.........+?;;:.*,...:+:,,:;;:...,....:;:,,,:+,...+::::+%,.............
.........;;+,::*,..;+,......................:+,..;+,,+:*..............
.........,+;;,,*..;;.........................,+,.,*.++:;..............
..........+::::+.,+...,,.................,,...,*,.*,:,*,..............
..........;;..,*,+,...:;.................;;....,++;..,*...............
..........;;...:?;....,*.................+;.....++...,*...............
..........;;....:+....:?,................+*:...,+....,*...............
..........;+.....+:.,;;*,................+,;;..+:....:+...............
..........,*.....::,+:.+:................+,.;+,;,....+:...............
...........+:.....:+,..+:................+:..:+:....;+................
...........,+:..,;;....+:................+:...,;;;:+;.................
.............;;;;:.....+:................+:.....,,,,..................
...............,.......+:................;;...........................
.......................*,................;;...........................
......................;;.................,*...........................
....................,;;...................+;,.........................
...............,,:;;;,.....................:;;:,......................
...........,::;;::,..........................,:;;:,...................
.........,;;:,..................................,:;;,.................
........;+,........................................:+;,...............
,,,,,,,:+............................................;+,,,,,,,,,,,,...
:;;:;;:?:...,:;;;;;:;:::,,,.....,:;;;;;::;;::,........:?::::::;::;:...
.......+:..:;:,,,,,,,,::::;;;;;;;:,,,,,:,,,,,;;.......:+..............
.......:+..,......................,,,::::::::;*,.....,+,..............
........+*:,............,,:::;;;;;;::::,,,,,,,.....,;+,...............
.......,*,:;:;:::::::;;;:::,,,...................,;+:.................
.......,+:,,,,,,::,,,,,,,,,,::::::;;::::::;;;;;;;;:...................
.........::;;;;;;;;;;;;;;;;::::,,,,,,,,,,,,,,,,.......................

1. Sit in easy pose with your elbows bent, the upper arms near the ribs, and the forearms pointing upward. The thumbs touch the mound under the Mercury fingers, while the fingers point straight upward with no space between them. Keep your spine straight with the chin in and the chest out. Stretch back your shoulder blades so that they almost touch. Look at the tip of your nose and do breath of fire. Make sure that your breath is strong and that you pump your navel. 3 Minutes. Yogic scriptures say that five hundred diseases will not come near a person who moves his navel point, because the navel point totally controls the Vayus, the pranic airs that circulate through the body.

To finish: Inhale, hold the breath 10 Seconds, tighten all your muscles to circulate the energy you have created, and exhale the breath through your mouth like cannon fire. Inhale, repeat this sequence one more time. Finally, inhale, hold the breath for 10 seconds, tighten all your muscles, and exhale the breath slowly with a whistle. When the whistle ends, relax the posture. Through the practice of this exercise, men can avoid impotency, women can avoid menopause problems, and the young can remain young.

.................................,::::,...............................
................................:;::,:;+,.............................
...............................;+,.....:*,............................
..............................:+........:+............................
..............................+:.........*,...........................
..............................*,.........*:...........................
..............................+;........,*,...........................
.............,;:..............,+,.......+:...............:;,..........
...........,+?*?+..............:+:....,+;...............;?*?;.........
...........+?*+**,.............,*+;;;;;?,..............,***+%:........
..........,*+;:;?;::....,,,,,:;+:..,,..++:,,,.......,,,:+:;**;........
..........,*....+:+;..,;;;;:::,.........,::;;;;,....:*:*:..,+;........
..........,*....,;,.,,*:.....................,:+:....:+,....+:........
.........;;*....++*+.+;........................,*:..;++;....*,,,......
........+#S%;::;%%@?;+..........................,*:,S#%*;,.;?SS:......
........,;+*%+++??::+,...........................,+:;*?%?*?S%#S:......
...........:+...,+;+,.............................,+:.+,..:*,,........
...........:+.....?:....:*,.................;+.....,+*,...:+..........
...........:+.....:+...;;+;.................+*+,....:*....;;..........
...........,*......+,.;+.:+.................+::+:...:+....+:..........
............+:.......:+..,*,................+:.,;;,.:*...,*,..........
............:*......:+,...*,................*,...:+:,,..,+:...........
.............;+::::;;,....+;...............,*.....,;;;;;;:............
..............,:::,,......;;...............,*........,,,..............
..........................;;...............,*.........................
..........................*:...............,*,........................
.......................,:+;.................:+;,......................
...................,,;;;:,...................,:;;;,,..................
...............,:;;;;:,.........................,:;;;:,...............
............,;;;:,,.................................,:;;,.............
.........,;;;:,........................................,;;,...........
........;+:,.............................................:+,..........
.......;+..............................,,,,,,,::;;;;:.....,*,.........
......,*....,:::::;::::,,,........,,:;;;:;;;+++;;:::*:.....;;.........
,,,,,,;+...,;:::,,,,::::;;;;;;;;;;;;;;;;;;:::::,,::;+*,....:+.........
;;;;;;;*;;;;:,................,::;;;::,,.............,,....;*:;;;;:...
.......*:..,:;;;:,,......,,:;;;;:,,.......................:*,.........
.......+:......,:;;;;;;;;;::,.....................,,,,::;;;,..........
.......,*:,..........,.........,,,,,::::::;;;;;;;;;;;;::,,............
........,;;;;;;;;;;;;;;;;;;;;;;;;;;;:::,,,,,,,,,......................

2. Sit in easy pose with your elbows bent, the upper arms near the ribs, the forearms pointing upward, and the palms of the hands facing forward. Twist the hands back and forth on the wrists with the thumbs leading the movement. The total power of the movement of this exercise comes from the thumbs. The thumbs are solid, and the fingers firm as you move the hands with a heavy jerk forward and back. Make the thumbs move the hands. Move hard and fast. Look at the tip of your nose. Breathe as slowly and deeply as possible. 3 Minutes. If this movement is painful, you could be deficient in proper minerals.

To finish: Inhale, hold the breath 10-15 seconds, twist the hands back and forth as fast as you can, and tighten all the muscles of the body. Exhale. Repeat this sequence two more times and relax.

Page 85

.............................,::::,...................................
...........................,;;:,,:;;,.................................
...........................+:......,+:................................
..........................;;........,*,...............................
..........................+,.........;;...............................
..........................+,.........;+.............,.................
..........,;**:...........;;.........+:...........,+*+:...............
.........,*****,...........+:.......:+............+?++?:..............
.........;+++++;...........,+;,...,:?,...........:;++;**..............
.........+*;,,,*,....,::::,,;*;;;;;:;+,::;;:.....*,:::+?..............
.........+?;;:.*,...:+:,,:;;:...,....:;:,,,:+,...+::::+%,.............
.........;;+,::*,..;+,......................:+,..;+,,+:*..............
.........,+;;,,*..;;.........................,+,.,*.++:;..............
..........+::::+.,+...,,.................,,...,*,.*,:,*,..............
..........;;..,*,+,...:;.................;;....,++;..,*...............
..........;;...:?;....,*.................+;.....++...,*...............
..........;;....:+....:?,................+*:...,+....,*...............
..........;+.....+:.,;;*,................+,;;..+:....:+...............
..........,*.....::,+:.+:................+,.;+,;,....+:...............
...........+:.....:+,..+:................+:..:+:....;+................
...........,+:..,;;....+:................+:...,;;;:+;.................
.............;;;;:.....+:................+:.....,,,,..................
...............,.......+:................;;...........................
.......................*,................;;...........................
......................;;.................,*...........................
....................,;;...................+;,.........................
...............,,:;;;,.....................:;;:,......................
...........,::;;::,..........................,:;;:,...................
.........,;;:,..................................,:;;,.................
........;+,........................................:+;,...............
,,,,,,,:+............................................;+,,,,,,,,,,,,...
:;;:;;:?:...,:;;;;;:;:::,,,.....,:;;;;;::;;::,........:?::::::;::;:...
.......+:..:;:,,,,,,,,::::;;;;;;;:,,,,,:,,,,,;;.......:+..............
.......:+..,......................,,,::::::::;*,.....,+,..............
........+*:,............,,:::;;;;;;::::,,,,,,,.....,;+,...............
.......,*,:;:;:::::::;;;:::,,,...................,;+:.................
.......,+:,,,,,,::,,,,,,,,,,::::::;;::::::;;;;;;;;:...................
.........::;;;;;;;;;;;;;;;;::::,,,,,,,,,,,,,,,,.......................

.................................,::::,...............................
................................:;::,:;+,.............................
...............................;+,.....:*,............................
..............................:+........:+............................
..............................+:.........*,...........................
..............................*,.........*:...........................
..............................+;........,*,...........................
.............,;:..............,+,.......+:...............:;,..........
...........,+?*?+..............:+:....,+;...............;?*?;.........
...........+?*+**,.............,*+;;;;;?,..............,***+%:........
..........,*+;:;?;::....,,,,,:;+:..,,..++:,,,.......,,,:+:;**;........
..........,*....+:+;..,;;;;:::,.........,::;;;;,....:*:*:..,+;........
..........,*....,;,.,,*:.....................,:+:....:+,....+:........
.........;;*....++*+.+;........................,*:..;++;....*,,,......
........+#S%;::;%%@?;+..........................,*:,S#%*;,.;?SS:......
........,;+*%+++??::+,...........................,+:;*?%?*?S%#S:......
...........:+...,+;+,.............................,+:.+,..:*,,........
...........:+.....?:....:*,.................;+.....,+*,...:+..........
...........:+.....:+...;;+;.................+*+,....:*....;;..........
...........,*......+,.;+.:+.................+::+:...:+....+:..........
............+:.......:+..,*,................+:.,;;,.:*...,*,..........
............:*......:+,...*,................*,...:+:,,..,+:...........
.............;+::::;;,....+;...............,*.....,;;;;;;:............
..............,:::,,......;;...............,*........,,,..............
..........................;;...............,*.........................
..........................*:...............,*,........................
.......................,:+;.................:+;,......................
...................,,;;;:,...................,:;;;,,..................
...............,:;;;;:,.........................,:;;;:,...............
............,;;;:,,.................................,:;;,.............
.........,;;;:,........................................,;;,...........
........;+:,.............................................:+,..........
.......;+..............................,,,,,,,::;;;;:.....,*,.........
......,*....,:::::;::::,,,........,,:;;;:;;;+++;;:::*:.....;;.........
,,,,,,;+...,;:::,,,,::::;;;;;;;;;;;;;;;;;;:::::,,::;+*,....:+.........
;;;;;;;*;;;;:,................,::;;;::,,.............,,....;*:;;;;:...
.......*:..,:;;;:,,......,,:;;;;:,,.......................:*,.........
.......+:......,:;;;;;;;;;::,.....................,,,,::;;;,..........
.......,*:,..........,.........,,,,,::::::;;;;;;;;;;;;::,,............
........,;;;;;;;;;;;;;;;;;;;;;;;;;;;:::,,,,,,,,,......................

.................................,:::::,..............................
................................;*+:::;+;.............................
...............................++,......;*............................
..............................++.........++...........................
.............................:*...........*,..........................
.............................+;...........+:..........................
.............................*:...........*:..........................
.............................;+..........,*...........................
.............................,*,.........*:...........................
..............................:*,......,?;............................
...............................:%+::::;+%:............................
.............................,:*;,:;;:,.++,...........................
.......................,:;;;+;;,.........:++;;;+:.....................
....................,;++;,,,................,,,,;+:...................
..................:++;,..........................,;+;,................
...............,;+;,................................:++,..............
.............,;+:,....................................:++:............
............:*:.,,,,,,,,....,,,,.................,,:::::;++,..........
...........+*,,++;;;;;;;;+;;;;;;;;:.....:;;;;;;;;;;:::::;,:*+.........
..........,?,.,,.................,;*:.:+;:,.,,,,............*;........
..........:?..................,::::+%:*+::::,,..,,,,,......,*;........
...........*+:,,,,,,::;;;;++;+++:::,,.,:::::;;;+*;;;;;;+;:;+:.........
............:;;;;;::::,,,,;*,,.................+;.....,,,,,...........
..........................;+...................*:.....,;..;,..........
...............+%.:S*,....+;...................?:...;%#@?%@#*,........
.............;%@@S#@@@*...*;...................?:...;#@#S@@@S:........
...........,.*@@@#S@@%:...+;...................*:..,.,*;.+*:..........
..............:?S,.*+.....*:...................+;.....................
................,........,?,...................,*:....................
........................,*;.....................,*+:,,,...............
......................:;+:........................,:;;+++;;:,.........
.................,,:;;;:...............................,,::;++:.......
..............,;+;;:,........................................,++......
............,++:,..............................................+*.....
...........,*:..................................................+;....
..........,*:.................................,::;;;;;;:,,......,?,...
..........+;.......,,,,,,:;;;;;;::,,,,,,,,:;;++;:,,,,,::;++,....,?,...
..........*:.....:++;;;;;;:,,,,,:;;;;;;;;;::,,............,,....:*....
,,,,,,,::,**....:*,,,,::::::;:::,,.............................,?+,...
:;:;;;;;;;+?....*+;;;::::::::::;;;++;;:,......................,*+;:...
...........?:...,,,................,,:;+++;:,,,.........,,,:;+*?......
...........:?:...........................,::;;;;;+;+;;;;;;;::,;*......
............:*+,.................................,,,,.........?:......
..............:++;::,,,...............,,,,,,,,,,,,,.....,,,,:*;.......
................,::;;;;;+;;;+;;;;++;;+;+;;;;;++++;++++++++;;;,........

......................................................................
...........,::,........,.........,:,,,................................
...........:*;+:;;.,;:;:;::::.,;:*;,;?,.;;;::::::;;;;::;;;:;,.........
...........;+;**?+.:*;**++**:.+**+.::*,,*****+*;?;++***;**+*:,........
...........,,,,+,...,.,,..,,..,,;,.,,.....,.,.,.,....,,...,.,.........
......................................................................
.........,:,,,:;;;;:,,,,....,,,...,,......,::;::,,,...................
:;;;;;;*+;:,,*;,,,,:*+;;*+;;;:;:::;;*?+;;*;::,,:*+;;*+:;;;;;;;;;;;;,..
....,;;:,...:*......:*..,;+:,.....,++,..*;......+;..:+:.,.............
..,+;,..,:;+;++::,:;*:,...,;+:...,*;..,::+:,,,:;+,:..,+;..............
..*:..,+;:,,::++***+;:;;;,..,?,.,*:..;+::;+***++;;;+,..+:.............
..*:..+;................,*;..?:.*:.:*;...........,,;?:,,*.............
..+;..*:.................*,.,*,:*..,::;;::::,,::;;:,::,:*.............
..+;.,*..;*??,.....,??*;.?,.;+.,;;:::::;;::*;*+:;:::::;+,.............
..;+.,*.:S@@S......,@@@*.*;.*:...,,:::,,::::,::::,:::,,...............
..+;.,?.,++::......,+;*:.;+.*:........................................
..,*;*:..................*;.;*........................................
...,:,...................:*;*:........................................
..........................,::.........................................

3. The elbows are bent with the forearms parallel to the ground, palms facing down. There is no space between the fingers of each hand, and the thumb is pressed against the side of the hand. The hands are near the center of the chest, with the fingertips of one hand pointing at the fingertips of the other. The eyes are on the tip of the nose. Swinging from the elbow, the forearms move out to the front and back to the center. The forearms do not swing all the way out to the side, they stop when they point straight forward. The force of the movement is from the outside position inward. Pull the arms in heavily like a hammer blow with full speed and strength. The mouth is "0" shaped, with breath of fire through the mouth. 3 Minutes. This exercise is for the heart center.

To finish: Inhale, hold the breath 15 seconds, repeat the movement of the exercise as fast as you can, and shake energy into every cell. Exhale. Repeat this sequence two more times and relax.

Page 86

...........................................,;;;,......................
.......................................,::+;,.,;:.....................
....................................,;;::,:;,,:,+:....................
...................................:+:,.....,.:;;;....................
..................................,*,............;,...................
..................................,+:;;:,........,:...................
..................................,;..,.,:,...,..,+...................
...................................:,,,..,;;,;;;:;,...................
...................................,;:++,..,.,;++;:...................
..................................;;+;,,.....,,;..:+:.................
................................,+;.,;+;..,:..;:,;,,:;:,..............
...............................:*,....,;;::,.,;:;,...,:;;,............
.............................,;+;:,..:,..,+.,:;::++;,...:;;,..........
...........................,:;,.,:;+:,;:,.*::;:..,;+......,;;,........
.........................,:+:....,;:...:+,,;+:.....:+.......:+,.......
......................,:;::....,;;,.....,?;,........*,.......,*,......
....................,:;:,....:;;:....,,.+;.........,+.........,*......
..................:;:,.....,;:,..,:;:,,.,:;:,,,,,,:+,..........;+.....
...............,:;:,....,;;:,.,:;;:,.......:+*;,::;,............*,....
............,,;:,...,:;;:,,:;::,.....,,:::;;+::;:.,::,,.........;;....
.........,::;:,.,:;::,,,;;::,....,:;;:::,,..,+.,;;..,,::::,,,::.,+,...
......,;;:,,..:;;:,.,:;:,....,,:+;,,.........:+..,....,,,::;::,..;:...
...;++*+;;;:;*;::::::,..,,::;;:,..........,,,,;;,.....,::;++++::,:+...
..+?+*%++;::,,,,,,,,,::;;;:,......,:;+**;;;:::,:;*;;;+*+;,..,,,:;?:...
..*...,?;;,...:::;;;::,,.......,:;;:?+,,,..............,:;,......;;...
..:+,.,:::;;;;:,.........,,,:;;:,,..,+:..,,:;:,..................,?...
...:*:.....,,,,::::;:;;::;::,,.:::...,;;;:,,,:;+:................,*...
....,*:..,;;;:::::,,,,,........:*;.............,;;:,............,+:...
.....:*+;;,....................;:;,...............:;;:,,....,,:;;,....
.......,............................................,::;;;;;;;:,......
......................................................................

.............................................,,.......................
......................................,,:;+;;;+;:.....................
...................................,;++;;:,;:..,*:.....,,.............
.................................,;;:......,+..:*,....................
.................................**;+;;,,.,.,..?*,....................
................................,*..,,,,,,+....:,*....................
................................:+.......,*:.....*:...................
................................:*:..:;;..,+:.::.*:...................
................................,%?,.:??,...:,:+:*,...................
.................................*:;..........:*;,....................
.................................;*+:,......,++:......................
.................................,+:;;:,...,++........................
..................................,+::,...;+,;+.......................
...................................:*:,::;;...;+;:;;:,................
.............................,,:;;++::::,+,....,:;;;;++;..............
..........................:++;;;:,,.....,+............,++.............
.........................;*,.,;++......++.......,:;;,...%,............
.........................*::*?*;:*,..,,:::;:;;++;;,;+,.,?,............
........................,?.+*;+;:*%;++;;;:::,,,:;;::**.:*.............
........................:*.....,;:,,.....,,:;++;::::;+.;+.............
........................*;...........,:;+;:,,,.......::?,.............
.......................,%..........:;;:,.........,,:*?**..............
.......................,?:...,,,;*?*;:::::;;;::++++;,.*:..............
........................,*+;?*+;;;:,:::::,,,,,,,.....+;...............
............................++......................;;................
............................,?,....................,*,................
.............................:*....................:+..;:.............
....................,;++,.....*:...................+;.,S+.............
....................;%+?,.....;+...................*:.,+:.............
....................:%*?......:+...................?,..;;.............
....................,++;,:.....*,..................?,..,*,............
...............................:+..................+;...::............
...............................,;..................,*:................
...............................+:...................,*,...............
..............................:+.....................:*,..............
................,,,,,,::::::;:?:......................,+..............
........,:;;+;+;+;;;;;;:::,,,,:;+:.....................;;.............
....,;+*+;;:,,,.................,+;...........,,,:::,,..+:............
....?+,...........................;+......,:++++;;;;;+++:*,...........
...:*..........::::::,,,.........,:?;,,::;+;,,.........,:*+...........
...:*..........,:,,:::;;;;:,,;;;+;;::;;;;;,..............,*...........
....++:..................,:;*+:,..........................+,....,:....
.....:++;:,,.................,;;;,.......................:+....,%?,...
.......,,:;;;;:,,,..............,;+;,....................*:.....,?,...
.............,::;;;;::;;;;;;;::::::+*;:.................;+.......?:...
........................,,,,:,,,,,::;+??;:,..........,:+;........;+...
..........................,?S;.........,:;++;+;++;;++;;,.........*:...
..........................,+?...............,,,::,,,..............,...
...........................,*;,.......................................
.............................?:.......................................
............................,+........................................
......................................................................
......................................................................

......................................................................
......................................................................
...............................,:;+;++;,..............................
.............................:+;,,,..,:++,............................
...........................,++:;;;;;;++,;*;...........................
...........................*;.*;,,,,,,,,;.+;..........................
..........................,*..*,........+,,*,.........................
..........................,?,,?,::,.,::;+:.*:.........................
...........................*:+;:++,:+;;;:*+*,.........................
...........................:*+;.,,.,*,,,:%+,..........................
............................,;?,..:++:..*:............................
..............................:?:,;+;:.++.............................
.............................,:?++;,:;+%,.............................
..........................,;**%:.,:;:,.:*?;,..........................
.......................,:++;.,?,.......,*::++:,.......................
....................,+++;,....:*;....:++:...,;++;,....................
...................:?:,.........::*;:+,........,:*;...................
..................:?,............+*%?.............++..................
.................,?,...,........;;+*?:....+;.......*+.................
.................*:....*,......;+:+*,*:...,?;......,?:................
................:*.....*;.....,*..:;.,*+...,?+......,*,...............
................+:,,...+;....,+;..+,...++,,.:S;,,:;+;**...............
...............,?++++;,+:,,;;::..*+,:,..:;+;+?+?*;,,..++..............
...............;+...,:?%;+;:,..,+;.,++++;....,:;;;;,...?,.............
...............*,..,+::,.....:++:......,;++,......:,...;*.............
..............++..........,;++:...........:++:..........?,............
..............+;.....,,:;++:,...............,*++:,......*;............
..............:*:;+;;;;?:....................*::;++;;;++*:............
...............,:,,....*+...................,?,...,,,,::,,............
.......................,**;,..............,;*;.........,**?,..........
.......................,++++++;+;;;:::;;+++?;..........,++%...........
......................;*;....,,:::;:::::,...++:..........,*.;.........
.....................*+......................,+*,.....................
............,,,,,::;++.........................;%;;;;;;;;;:::,........
.......:;++++*;;;++?*;:,....................:++;:,,,,,,,::;;++*:......
......**:,,..........,:++;,...............:++:,::;;;;;+,......,?,.....
.....,%........:;;;+;;:,:;*;............,**;;;;:,,,...,........?:.....
.....:?........,,..,,::;+++**:.......,;;?+;:,.................;?,.....
.....,*+,................,,;*S;++:;;;+;,...................,;*+,......
.......:*;,..................,;+??+:,.................,::+++:,........
........,;++:,....................:;+++;;:::::+;;;+;*?++;,............
...........,;+;;:,,,,,.......,,,,,,,,,,,::::::;;;+;;+*................
..............,,:;;;;+;;;;;;;+;;;;;+*+*+;;+++++;::::,.................
.......................................,,,,...........................

......................................................................
.............................,:::,....................................
...........................;+;::;++...................................
................,........,;?:.....+,..................................
..............,;;+;:....,+;,.....,++;:................................
.............,++:;;:+:,:+:..........,;+:..............................
.............,+,+,+.+%:+..............,+,.............................
..............;;;;,;,%,;;..............,+.............................
...............+,+,;:;*.+:.......,::::;;?+:...........................
...............,+,,.;.:.,+:......,,,,,,,;++,..........................
..............,,+:........;;............,+,+..........................
............++;:;?,........;;..::.......,;.+:.........................
............;;;;,;,........,*.,+,.......,?,,;;;:,.....................
...............,;;;,........*:+,.,,,,.,;;?,...,:;+;,..................
....,,...........,:;++,.....;;,.:*;:,:;;??,......,:;;;:,..............
...:?,.............,;+.....,*:..::,..;:,+:;;:,.......,:++;,...........
..,??:,.........,;;;,.....,+:........,+*;:;::;;,........,:;;;,........
...,+.;,.....,;+;:.......;*,,.....,;;;?;,,,:+;,:;:..........:++:......
....,.....,:;;,........,;;;:;:,..::;,++......;+,.:;:,.........,;*;....
........,;+:,........,;+,.,;+;;;:,,,;?+.......:+;:,:;;,.........,++...
......,+;,..........:+:,,...,;;;;;;+;*:.........:;+:;**;,.........*;..
.....:+,..........,+;,.,:;,....:;+,.:*...........,?....:;;:,.....,*;..
....;;..........,;;+.....,+,.....*,.,?;......,:..+;......,,;;+;,,+:...
...:;.........,;;;:*,.....,+,....;;;++,.......;,:*......,:;;;::,,,....
...;*........::,:;;*.......::.....,?,.........;**::::;;;;:,...........
....;+,.....,:;;::?,...............;;.........++..,,,,,...............
.....,+++;;++;,.,*,.................*,........*,......................
.......,,,.,;;*;*,..................:;.......,?.......................
..............;+....................,:.......:*.......................
...............?,...................,:......:*,.......................
...............+;....................,.....;+,........................
...............*:.........................,*.............,,:,.........
............,,,;:.........................;+...........,:+?%,.........
............,:::::::,,,,.................,*,.....,,::;;;:,;,..........
................,,,:::;;;;;;;::::,,,,,,,,*;,,:::;;::,,................
...........................,,,,,,,,,,,,,;*,,,,,.......................
........................................*:............................
........................................+;............................
........................................,+............................
......................................................................

......................................................................
......................................................................
.........................................,,::;::,,....................
........................................:,....,:;;,...................
.......................................,;.....,,,::,..................
.......................................;;,,...,:::::..................
.......................................,;,;:...,::;,..................
......................,:,:,............,:.;::,...::...................
....................,;:;+*+;,...........:,...:,,:,....................
...................::,,,;;+;::...........::,,,,,:;::,.................
...................;.::,..::.;............:;::,,::::;::,,.............
...................;,::...::.;,..........;;:,,:,,,..,:.,::............
...................;,.;...::.::.........::,.........,;...::...........
...................:,.;,..,:.,;.........;............,..,::,..........
...................:,.,:..,:..;.........::...,,,........:;,;..........
..............,,...;,.,;...;..;..........;.....:,........;:;..........
..............+;,..:,.,;..,;..:,.........:,.....;,.......:.;,.........
..............,,,..:,.,;..:;:,,,,,,,.....::,,,,:;:.......;.::...,+,...
...................;...:..:::;:,,,,,:,,,,,,,::,,.::......;.,;...,;;...
.,;;::,...........,+,..::::,,..........,,,...,:...::.....:,.;,....,:..
.;+,::;::,,,......,:,:,:;.....................:,...::....:,.::.....;..
..,:,.,:::,:::::,,::.,::;:..........,,::......,;....;,...;,.,:....::..
...,:,..,::::,,,,,::.....,,.......,::,,........::...::.,:;:.,;...,;...
.....:::,...,,::::;:;::,,...:,....;,............;:...;,:,,:..;..,;....
.......,,::,......:;,,,,,::,:;;:,::..............;,..:,...:.,;..,.....
..........,::,.....,:::,,,,;,,,:;;::::,,,,........;,.,;..::..;,.......
............,:::::,,,...,,,,......,:::,,,.......:,.;,.;::;.,,;........
...............,,,,:::::,,....................,::..,;,,,,::++:........
.......................,,::::::,,,,,,.....,,,:;,.....,:;:+++:.........
.............................,,,,,:::::::::,,,.........,::,...........
......................................................................

......................................................................
..................................................,:;;;;+;,,..........
.................................................:*:,,,;;+;;;;:.......
.................................................+:..........,;+,.....
.................................................:+.......,::::;?,....
................................................,+,.....,;::,..,:*,...
................................................+:...,::;,...,,,.+,...
.....:;;;;:;;::::::,,,,,,,......................*,...+:.....,+;:,+,...
...+;;,,,,,,,,,,::::::;::;;;:,..................:*:,,+.......:;,;;....
..:*:..,*;;:::,,...........,:;;;;;::,,....,,,,..,**............:;;....
.,**,;:+:.,,,::;;::,,...........,,,:;;;::;::::,;;,............+*:.....
..,*+++?+.........,:;;;:::,,,.................::.......,,,,,..*:......
...;*+:;;+;:::::::::::::::;;;;;,,.............:;.....,;;;::::;:.......
....:+:,..,,,,,,,,,::,::::;;:;+*;:;::,........:;...,;+:...............
.,*:.,:;;;::,,::,,..........,;+:..,,:;;;:,,:::;:...;*.................
.+%:.....,,:::;::;;;;;::,,,;+:.........,:::::,.;:,,,*..,,.............
.*,.................,,,,:;*:.........,::........:;:+:..:;+;,..........
.?,...................,;+:........:::,,..........+*,......,+?,........
.*,.................,;++:.......,::,............;;.........,;,........
.;;..............,:;;;:,......:::.............,+;.....................
..*:....,,::;::;+;;;:,.....,,:,.........,,,,,:+:......................
..,+,.,+;,:,.:;;:,:,....,,::,.......,:;;;;:;::,.......................
...,,..:::+:;+:,:,...,:,;:,......,:;;:,...............................
.......,::,...,...,,:,:,.:;;:,,,;;:,.............,....................
........:+,,,..,,:,;+;.....,,::++...............:+;,..................
........;:..,:::,,..;**:........++;:............:*+::.................
........+:............;?;,.......,,:;;,...............................
........:+.............,+:...........:;+:.............................
.........+:.............,;+:...........,;+;,..........................
..........;;,.............,;+,...........,:+;:........................
...........,;:..............:+,.............,;;;:,....................
.............;;,.............,+:...............,:;;:,,................
..............:;;,............,+:,................,,:;;:..............
................:+:,............**;,..................,++,............
..................:;;:,.........,*:;;;,.................;;............
....................,;;,.........,+,.:;+;,..............+,............
.......................+,.........,*,..,:;++;,.........+:.............
......................,+..........,+.....;+,,.........+;..............
.....................:+:..........;:...,+;..........,+:...............
....................,+,..........::...,*:..........:+,................
...................,+,..........;:...;+,.........,;;..................
..................,+,.........,+:..,*;..........,;,...................
.................,+,..........+:..++,..........:+,....................
.................+:..........+:.,*;...........:+......................
................+:..........;;..*;...........;+.......................
...............;;..........:+..;?...........;+........................
..............;;..........,*,..:?;;,,,::..,;+.........................
.............+;...........+:....,:+*;::++;?;..........................
............;;...........:+......,*,...,*,............................
...........:;............+,.....;+,....,+;:,..........................
..........,+............,+.....*;........,;;;;:,......................
..........,+,...........+,.....*;,,,,,::,,,.,:::;+:...................
...........,;++::::;;:::;.......::::::::::;;;::;;;,...................
.............:+:::::::+*:,..................,,,.......................
.............*,........,;+:...........................................
.............:;;;;:,,.....:;;,........................................
................,,:;;;;::,..,;;;+.....................................
.....................,,::;++*+;;:.....................................
..........................,,,.........................................

Kundalini Yoga for Building the Nervous System

..................................,:,,................................
.................................;;,,::...............................
...............................:,::,,,;:..............................
..............................:;::,,,::;..............................
...;;:........................,;;:,.:,;;..............................
..;;,:::,,,,,..................:;::.:,;,......................,;;;+,..
..;::.,::::::::::::::,,,,,,,....::,;,:;........,,,,,:::::::::;+;,;*,..
..;:;::::::::::,,,,,,,,+::::::::;+:::+::::::::;;:,,,,,,,,::::::::+;,..
..,,,,....,,,,,,:::::,,;,......,;:,,:;,,......::,,:::::::,,,,,,:::;+..
....................,,:+;........:::,.........*::,.................,..
.......................,;,.................,:;;.......................
........................,:;,..............:;,,........................
..........................:;.............,;...........................
..................::.......;,...........,;,...........................
..................:;:......,;...........;,............................
..................,,,.......;,.........:;.............................
............................;;,,,,,.,,,;,.............................
...........................,;,,::::,::::..............................
..........................:;,..........,;,............................
.....................,,,:;:,...........,:;::::::,,....................
.................,:::::,,,,:,,.......,;;;;:::,,,:;:...................
................:+,...,::::::,,::::::+;:,,..,.....+,..................
................,+,........,,:+;::,,...........,:;:...................
.................,:;:,..........,::::::::::;;:::,.....................
...................,:::::::::::::::::::::::;:,........................
.......................,,,,,,,,.......................................

1. Sit in Easy Pose with the arms straight out to the sides and the palms facing up. Open and close the hands, moving only your four fingers and not your thumbs. Begin Breath of Fire. Inhale as the hands close, exhale as the hands open. Continue rhythmically coordinating the movement of the hands with powerful breathing for 4 minutes. Then continue the movement with the palms facing down for 1 minute more.

This exercise works on the brain. The control system for the brain is located in the fingertips.

.................,,,::;;::::;:........................................
.......,::,:,.,:;::;:,,:,,.,:+........................................
......:*;,,,,;;:....,:+;:::++:........................................
......:**;++;,..,:::::;::;:,,.,:,.....................................
......,,,,++,...;,.,,,;;.,;;..,+;;;,..................................
...,::*:.:;:.,.::.....:*...;......,...................................
.,;:,,...+,,,:,;.;*:.:**.,,;,,,..,::::,:::::,,,,......................
.,,.....,;.,:+:..,,.,,;::*;,::::;?;;;::,,::,,,:*,.....................
........;:..:,+:..,:;;:.;*+:::::;:,..,:;*;;::;,+,.....................
........+:..:;,::,:,:;...,::+;:...,;+;,.,:;,,:;:............,;:,......
........,....,:.,::,::,....;..,::+;,,:::,.,::...............,;;;;:....
..............,......,:...;:..;:,;,::.,;*:..;:...................:,,..
..,,.....................:;..,+:..,;:,;+*,..::.................,;;+++.
.:;+;,...................+,..;::,...,:;;+...;:......,,,:,,:::,,,:,:+*,
.*,,,::,,,,,,,,,,,,,,...,+...;:;,,.,:;;+:...;.,,,::::,,,,,,,,,,,::::,.
.;::,,,,,,,,,,,,,,,,,:,::;...++,.,::::+;...::..,,...,,,,,,:,,,,,,.....
...,,,,,:::::::::,,,....;,...::;:..,,;;....;....,,,:,,,,..............
.............,,,,,::::,,;.......;:,,..;...,;...,:,....................
.....................,.;:........;:..:;...::..........................
.......................+,.........:;:;...,;...........,...............
.......................:;..........:;,...;,...........................
...............,........+................;............................
..............;;:.......+,...............;............................
..............:+:,,.....;:..............;,............................
..............::,,:.....::.............;,.............................
........................;:............:;..............................
.......................,;,...........,+,..............................
......................,;,...........:;................................
.....................:;,...........,+.................................
...................,;:..............;,................................
...................;,..............,;;:::;;;:::::,,...................
..................,+::;:::,......,;:,......,,,,,::;;;,................
..................;:,,...:;;:...,;,....,,:::::;:,...,+,...............
.................::........,:;,.::,:::;::,...........::...............
.................;,........,:+;:::,,,..............,:;,...............
.................;,........:;;:::::,,,,,......,,::;:,.................
.................+,..............,,,::;;::;;;+;:,,....................
.................:;............,:::::::::::,,,........................
..................::,,....,,::::,,....................................
...................,:;;;;;;::,........................................

2. In Easy Pose, extend the arms straight out to the sides and parallel to the ground. Place the thumbs inside the hands and make the hands into fists. Alternately cross the arms in front and back of the head, returning to the original position between each movement. Continue rhythmically coordinating the movement with powerful breathing for 4 minutes.

This exercise works in the lymph nodes and removes calcium deposits from the shoulder area.

..........................................................,,::,::.....
.......................................................,:,,,,,:::,....
.....................................................,;:,.....:::,....
...........................,.........................:,,;,......,:....
.........................,:::,......................,;.,+........:....
.......................,:+:,:;:,.....................;,.,:,,....,:....
......................,;,.,,,,,:,...................,;:...,;:,.,:.....
......................+:,.......;,.........:*:::,,,..,+,..,,.,:;:.....
......................;,,::::;,,+:::,,......,,,,,::,..::,,.,:,,,:.....
................,,,,,,,:+,.,,+:;+:::::::,,............,;.;:,....,;....
..:::;;::::::::;;;;;;;::;:::;;:,,,,,...,,,:::,......,,,;,:,,,....;....
.:+*;++:::::::,,,,..,,,,,.....,:,...........,:::,,::::,,,,,,:,,.,;....
...,,,,,::::,,:,:::,,:,,,,:,::::+;.............::,..,:,.......,.,:....
................,,,,,,,,,,,,,,::,,..............,:,...:,........:,....
..................,+;..........,::,...............::;,.;,,,:,...:,....
..................,;:,...........,:::,,,...,,,....,;;,.,,,,.....:.....
..............................,,,,,::;+::,.::;+;;:;;;;..........,:....
...................,,,,,,:::::::,,,,,::,:;;:,.......:+,..........;,...
...:;;;;:::::::::::::::::,,,::::::::::;;,,,,::,......+:..........::...
...:?:,,,::::::::::::::,,,,,,..........;.....,::::,..;;,..........;,..
.....:::,,..,,,,,,..........,,.........::.......,,..:;.,..........,;..
.......,,::::,,,,:::::::::::::::::::,,,,;:..,,,,,,:::,.............:,.
..................................,,,,:::::::::,,,,................:,.
...................................................................,..

3. Remain sitting and extend the legs and arms straight out in front of you, with the hands parallel to the floor and the thumbs locked together. Keeping the head up with a straight spine and no bend in the elbows or the knees, stretch forward as you exhale and return upright as you inhale. Continue with fast, powerful breathing for 4 minutes.

This exercise works on putting the body into proper alignment.

Page 87

...........................................,;;;,......................
.......................................,::+;,.,;:.....................
....................................,;;::,:;,,:,+:....................
...................................:+:,.....,.:;;;....................
..................................,*,............;,...................
..................................,+:;;:,........,:...................
..................................,;..,.,:,...,..,+...................
...................................:,,,..,;;,;;;:;,...................
...................................,;:++,..,.,;++;:...................
..................................;;+;,,.....,,;..:+:.................
................................,+;.,;+;..,:..;:,;,,:;:,..............
...............................:*,....,;;::,.,;:;,...,:;;,............
.............................,;+;:,..:,..,+.,:;::++;,...:;;,..........
...........................,:;,.,:;+:,;:,.*::;:..,;+......,;;,........
.........................,:+:....,;:...:+,,;+:.....:+.......:+,.......
......................,:;::....,;;,.....,?;,........*,.......,*,......
....................,:;:,....:;;:....,,.+;.........,+.........,*......
..................:;:,.....,;:,..,:;:,,.,:;:,,,,,,:+,..........;+.....
...............,:;:,....,;;:,.,:;;:,.......:+*;,::;,............*,....
............,,;:,...,:;;:,,:;::,.....,,:::;;+::;:.,::,,.........;;....
.........,::;:,.,:;::,,,;;::,....,:;;:::,,..,+.,;;..,,::::,,,::.,+,...
......,;;:,,..:;;:,.,:;:,....,,:+;,,.........:+..,....,,,::;::,..;:...
...;++*+;;;:;*;::::::,..,,::;;:,..........,,,,;;,.....,::;++++::,:+...
..+?+*%++;::,,,,,,,,,::;;;:,......,:;+**;;;:::,:;*;;;+*+;,..,,,:;?:...
..*...,?;;,...:::;;;::,,.......,:;;:?+,,,..............,:;,......;;...
..:+,.,:::;;;;:,.........,,,:;;:,,..,+:..,,:;:,..................,?...
...:*:.....,,,,::::;:;;::;::,,.:::...,;;;:,,,:;+:................,*...
....,*:..,;;;:::::,,,,,........:*;.............,;;:,............,+:...
.....:*+;;,....................;:;,...............:;;:,,....,,:;;,....
.......,............................................,::;;;;;;;:,......
......................................................................

.............................................,,.......................
......................................,,:;+;;;+;:.....................
...................................,;++;;:,;:..,*:.....,,.............
.................................,;;:......,+..:*,....................
.................................**;+;;,,.,.,..?*,....................
................................,*..,,,,,,+....:,*....................
................................:+.......,*:.....*:...................
................................:*:..:;;..,+:.::.*:...................
................................,%?,.:??,...:,:+:*,...................
.................................*:;..........:*;,....................
.................................;*+:,......,++:......................
.................................,+:;;:,...,++........................
..................................,+::,...;+,;+.......................
...................................:*:,::;;...;+;:;;:,................
.............................,,:;;++::::,+,....,:;;;;++;..............
..........................:++;;;:,,.....,+............,++.............
.........................;*,.,;++......++.......,:;;,...%,............
.........................*::*?*;:*,..,,:::;:;;++;;,;+,.,?,............
........................,?.+*;+;:*%;++;;;:::,,,:;;::**.:*.............
........................:*.....,;:,,.....,,:;++;::::;+.;+.............
........................*;...........,:;+;:,,,.......::?,.............
.......................,%..........:;;:,.........,,:*?**..............
.......................,?:...,,,;*?*;:::::;;;::++++;,.*:..............
........................,*+;?*+;;;:,:::::,,,,,,,.....+;...............
............................++......................;;................
............................,?,....................,*,................
.............................:*....................:+..;:.............
....................,;++,.....*:...................+;.,S+.............
....................;%+?,.....;+...................*:.,+:.............
....................:%*?......:+...................?,..;;.............
....................,++;,:.....*,..................?,..,*,............
...............................:+..................+;...::............
...............................,;..................,*:................
...............................+:...................,*,...............
..............................:+.....................:*,..............
................,,,,,,::::::;:?:......................,+..............
........,:;;+;+;+;;;;;;:::,,,,:;+:.....................;;.............
....,;+*+;;:,,,.................,+;...........,,,:::,,..+:............
....?+,...........................;+......,:++++;;;;;+++:*,...........
...:*..........::::::,,,.........,:?;,,::;+;,,.........,:*+...........
...:*..........,:,,:::;;;;:,,;;;+;;::;;;;;,..............,*...........
....++:..................,:;*+:,..........................+,....,:....
.....:++;:,,.................,;;;,.......................:+....,%?,...
.......,,:;;;;:,,,..............,;+;,....................*:.....,?,...
.............,::;;;;::;;;;;;;::::::+*;:.................;+.......?:...
........................,,,,:,,,,,::;+??;:,..........,:+;........;+...
..........................,?S;.........,:;++;+;++;;++;;,.........*:...
..........................,+?...............,,,::,,,..............,...
...........................,*;,.......................................
.............................?:.......................................
............................,+........................................
......................................................................
......................................................................

......................................................................
......................................................................
...............................,:;+;++;,..............................
.............................:+;,,,..,:++,............................
...........................,++:;;;;;;++,;*;...........................
...........................*;.*;,,,,,,,,;.+;..........................
..........................,*..*,........+,,*,.........................
..........................,?,,?,::,.,::;+:.*:.........................
...........................*:+;:++,:+;;;:*+*,.........................
...........................:*+;.,,.,*,,,:%+,..........................
............................,;?,..:++:..*:............................
..............................:?:,;+;:.++.............................
.............................,:?++;,:;+%,.............................
..........................,;**%:.,:;:,.:*?;,..........................
.......................,:++;.,?,.......,*::++:,.......................
....................,+++;,....:*;....:++:...,;++;,....................
...................:?:,.........::*;:+,........,:*;...................
..................:?,............+*%?.............++..................
.................,?,...,........;;+*?:....+;.......*+.................
.................*:....*,......;+:+*,*:...,?;......,?:................
................:*.....*;.....,*..:;.,*+...,?+......,*,...............
................+:,,...+;....,+;..+,...++,,.:S;,,:;+;**...............
...............,?++++;,+:,,;;::..*+,:,..:;+;+?+?*;,,..++..............
...............;+...,:?%;+;:,..,+;.,++++;....,:;;;;,...?,.............
...............*,..,+::,.....:++:......,;++,......:,...;*.............
..............++..........,;++:...........:++:..........?,............
..............+;.....,,:;++:,...............,*++:,......*;............
..............:*:;+;;;;?:....................*::;++;;;++*:............
...............,:,,....*+...................,?,...,,,,::,,............
.......................,**;,..............,;*;.........,**?,..........
.......................,++++++;+;;;:::;;+++?;..........,++%...........
......................;*;....,,:::;:::::,...++:..........,*.;.........
.....................*+......................,+*,.....................
............,,,,,::;++.........................;%;;;;;;;;;:::,........
.......:;++++*;;;++?*;:,....................:++;:,,,,,,,::;;++*:......
......**:,,..........,:++;,...............:++:,::;;;;;+,......,?,.....
.....,%........:;;;+;;:,:;*;............,**;;;;:,,,...,........?:.....
.....:?........,,..,,::;+++**:.......,;;?+;:,.................;?,.....
.....,*+,................,,;*S;++:;;;+;,...................,;*+,......
.......:*;,..................,;+??+:,.................,::+++:,........
........,;++:,....................:;+++;;:::::+;;;+;*?++;,............
...........,;+;;:,,,,,.......,,,,,,,,,,,::::::;;;+;;+*................
..............,,:;;;;+;;;;;;;+;;;;;+*+*+;;+++++;::::,.................
.......................................,,,,...........................

..................................,:,,................................
.................................;;,,::...............................
...............................:,::,,,;:..............................
..............................:;::,,,::;..............................
...;;:........................,;;:,.:,;;..............................
..;;,:::,,,,,..................:;::.:,;,......................,;;;+,..
..;::.,::::::::::::::,,,,,,,....::,;,:;........,,,,,:::::::::;+;,;*,..
..;:;::::::::::,,,,,,,,+::::::::;+:::+::::::::;;:,,,,,,,,::::::::+;,..
..,,,,....,,,,,,:::::,,;,......,;:,,:;,,......::,,:::::::,,,,,,:::;+..
....................,,:+;........:::,.........*::,.................,..
.......................,;,.................,:;;.......................
........................,:;,..............:;,,........................
..........................:;.............,;...........................
..................::.......;,...........,;,...........................
..................:;:......,;...........;,............................
..................,,,.......;,.........:;.............................
............................;;,,,,,.,,,;,.............................
...........................,;,,::::,::::..............................
..........................:;,..........,;,............................
.....................,,,:;:,...........,:;::::::,,....................
.................,:::::,,,,:,,.......,;;;;:::,,,:;:...................
................:+,...,::::::,,::::::+;:,,..,.....+,..................
................,+,........,,:+;::,,...........,:;:...................
.................,:;:,..........,::::::::::;;:::,.....................
...................,:::::::::::::::::::::::;:,........................
.......................,,,,,,,,.......................................

.................,,,::;;::::;:........................................
.......,::,:,.,:;::;:,,:,,.,:+........................................
......:*;,,,,;;:....,:+;:::++:........................................
......:**;++;,..,:::::;::;:,,.,:,.....................................
......,,,,++,...;,.,,,;;.,;;..,+;;;,..................................
...,::*:.:;:.,.::.....:*...;......,...................................
.,;:,,...+,,,:,;.;*:.:**.,,;,,,..,::::,:::::,,,,......................
.,,.....,;.,:+:..,,.,,;::*;,::::;?;;;::,,::,,,:*,.....................
........;:..:,+:..,:;;:.;*+:::::;:,..,:;*;;::;,+,.....................
........+:..:;,::,:,:;...,::+;:...,;+;,.,:;,,:;:............,;:,......
........,....,:.,::,::,....;..,::+;,,:::,.,::...............,;;;;:....
..............,......,:...;:..;:,;,::.,;*:..;:...................:,,..
..,,.....................:;..,+:..,;:,;+*,..::.................,;;+++.
.:;+;,...................+,..;::,...,:;;+...;:......,,,:,,:::,,,:,:+*,
.*,,,::,,,,,,,,,,,,,,...,+...;:;,,.,:;;+:...;.,,,::::,,,,,,,,,,,::::,.
.;::,,,,,,,,,,,,,,,,,:,::;...++,.,::::+;...::..,,...,,,,,,:,,,,,,.....
...,,,,,:::::::::,,,....;,...::;:..,,;;....;....,,,:,,,,..............
.............,,,,,::::,,;.......;:,,..;...,;...,:,....................
.....................,.;:........;:..:;...::..........................
.......................+,.........:;:;...,;...........,...............
.......................:;..........:;,...;,...........................
...............,........+................;............................
..............;;:.......+,...............;............................
..............:+:,,.....;:..............;,............................
..............::,,:.....::.............;,.............................
........................;:............:;..............................
.......................,;,...........,+,..............................
......................,;,...........:;................................
.....................:;,...........,+.................................
...................,;:..............;,................................
...................;,..............,;;:::;;;:::::,,...................
..................,+::;:::,......,;:,......,,,,,::;;;,................
..................;:,,...:;;:...,;,....,,:::::;:,...,+,...............
.................::........,:;,.::,:::;::,...........::...............
.................;,........,:+;:::,,,..............,:;,...............
.................;,........:;;:::::,,,,,......,,::;:,.................
.................+,..............,,,::;;::;;;+;:,,....................
.................:;............,:::::::::::,,,........................
..................::,,....,,::::,,....................................
...................,:;;;;;;::,........................................

..........................................................,,::,::.....
.......................................................,:,,,,,:::,....
.....................................................,;:,.....:::,....
...........................,.........................:,,;,......,:....
.........................,:::,......................,;.,+........:....
.......................,:+:,:;:,.....................;,.,:,,....,:....
......................,;,.,,,,,:,...................,;:...,;:,.,:.....
......................+:,.......;,.........:*:::,,,..,+,..,,.,:;:.....
......................;,,::::;,,+:::,,......,,,,,::,..::,,.,:,,,:.....
................,,,,,,,:+,.,,+:;+:::::::,,............,;.;:,....,;....
..:::;;::::::::;;;;;;;::;:::;;:,,,,,...,,,:::,......,,,;,:,,,....;....
.:+*;++:::::::,,,,..,,,,,.....,:,...........,:::,,::::,,,,,,:,,.,;....
...,,,,,::::,,:,:::,,:,,,,:,::::+;.............::,..,:,.......,.,:....
................,,,,,,,,,,,,,,::,,..............,:,...:,........:,....
..................,+;..........,::,...............::;,.;,,,:,...:,....
..................,;:,...........,:::,,,...,,,....,;;,.,,,,.....:.....
..............................,,,,,::;+::,.::;+;;:;;;;..........,:....
...................,,,,,,:::::::,,,,,::,:;;:,.......:+,..........;,...
...:;;;;:::::::::::::::::,,,::::::::::;;,,,,::,......+:..........::...
...:?:,,,::::::::::::::,,,,,,..........;.....,::::,..;;,..........;,..
.....:::,,..,,,,,,..........,,.........::.......,,..:;.,..........,;..
.......,,::::,,,,:::::::::::::::::::,,,,;:..,,,,,,:::,.............:,.
..................................,,,,:::::::::,,,,................:,.
...................................................................,..

......................................................................
.............................,:::,....................................
...........................;+;::;++...................................
................,........,;?:.....+,..................................
..............,;;+;:....,+;,.....,++;:................................
.............,++:;;:+:,:+:..........,;+:..............................
.............,+,+,+.+%:+..............,+,.............................
..............;;;;,;,%,;;..............,+.............................
...............+,+,;:;*.+:.......,::::;;?+:...........................
...............,+,,.;.:.,+:......,,,,,,,;++,..........................
..............,,+:........;;............,+,+..........................
............++;:;?,........;;..::.......,;.+:.........................
............;;;;,;,........,*.,+,.......,?,,;;;:,.....................
...............,;;;,........*:+,.,,,,.,;;?,...,:;+;,..................
....,,...........,:;++,.....;;,.:*;:,:;;??,......,:;;;:,..............
...:?,.............,;+.....,*:..::,..;:,+:;;:,.......,:++;,...........
..,??:,.........,;;;,.....,+:........,+*;:;::;;,........,:;;;,........
...,+.;,.....,;+;:.......;*,,.....,;;;?;,,,:+;,:;:..........:++:......
....,.....,:;;,........,;;;:;:,..::;,++......;+,.:;:,.........,;*;....
........,;+:,........,;+,.,;+;;;:,,,;?+.......:+;:,:;;,.........,++...
......,+;,..........:+:,,...,;;;;;;+;*:.........:;+:;**;,.........*;..
.....:+,..........,+;,.,:;,....:;+,.:*...........,?....:;;:,.....,*;..
....;;..........,;;+.....,+,.....*,.,?;......,:..+;......,,;;+;,,+:...
...:;.........,;;;:*,.....,+,....;;;++,.......;,:*......,:;;;::,,,....
...;*........::,:;;*.......::.....,?,.........;**::::;;;;:,...........
....;+,.....,:;;::?,...............;;.........++..,,,,,...............
.....,+++;;++;,.,*,.................*,........*,......................
.......,,,.,;;*;*,..................:;.......,?.......................
..............;+....................,:.......:*.......................
...............?,...................,:......:*,.......................
...............+;....................,.....;+,........................
...............*:.........................,*.............,,:,.........
............,,,;:.........................;+...........,:+?%,.........
............,:::::::,,,,.................,*,.....,,::;;;:,;,..........
................,,,:::;;;;;;;::::,,,,,,,,*;,,:::;;::,,................
...........................,,,,,,,,,,,,,;*,,,,,.......................
........................................*:............................
........................................+;............................
........................................,+............................
......................................................................

4. Sit with the legs stretched out in front of you. Place the palms on your temples, keeping the fingers together and the thumbs separate. Point the hands to the back of the head. Begin twisting the whole upper body from left to right. Continue with powerful breathing, inhaling left and exhaling right for 2 minutes.

This exercise works on removing calcium deposits from the shoulders and neck. You may feel pain in the armpits, where the balance of the parasympathetic and sympathetic nervous systems is adjusted.

......................................................................
......................................................................
.........................................,,::;::,,....................
........................................:,....,:;;,...................
.......................................,;.....,,,::,..................
.......................................;;,,...,:::::..................
.......................................,;,;:...,::;,..................
......................,:,:,............,:.;::,...::...................
....................,;:;+*+;,...........:,...:,,:,....................
...................::,,,;;+;::...........::,,,,,:;::,.................
...................;.::,..::.;............:;::,,::::;::,,.............
...................;,::...::.;,..........;;:,,:,,,..,:.,::............
...................;,.;...::.::.........::,.........,;...::...........
...................:,.;,..,:.,;.........;............,..,::,..........
...................:,.,:..,:..;.........::...,,,........:;,;..........
..............,,...;,.,;...;..;..........;.....:,........;:;..........
..............+;,..:,.,;..,;..:,.........:,.....;,.......:.;,.........
..............,,,..:,.,;..:;:,,,,,,,.....::,,,,:;:.......;.::...,+,...
...................;...:..:::;:,,,,,:,,,,,,,::,,.::......;.,;...,;;...
.,;;::,...........,+,..::::,,..........,,,...,:...::.....:,.;,....,:..
.;+,::;::,,,......,:,:,:;.....................:,...::....:,.::.....;..
..,:,.,:::,:::::,,::.,::;:..........,,::......,;....;,...;,.,:....::..
...,:,..,::::,,,,,::.....,,.......,::,,........::...::.,:;:.,;...,;...
.....:::,...,,::::;:;::,,...:,....;,............;:...;,:,,:..;..,;....
.......,,::,......:;,,,,,::,:;;:,::..............;,..:,...:.,;..,.....
..........,::,.....,:::,,,,;,,,:;;::::,,,,........;,.,;..::..;,.......
............,:::::,,,...,,,,......,:::,,,.......:,.;,.;::;.,,;........
...............,,,,:::::,,....................,::..,;,,,,::++:........
.......................,,::::::,,,,,,.....,,,:;,.....,:;:+++:.........
.............................,,,,,:::::::::,,,.........,::,...........
......................................................................

5. Remain sitting with the legs stretched out in front of you. Come into Yoga Mudra by interlacing the fingers in Venus Lock behind the back, keeping the elbows straight. Inhale in 4 parts as you bend forward, raising your arms up as high as possible. Exhale in one breath as you return upright. Continue rhythmically coordinating the movement with the breath for 2 minutes.

This exercise gives endurance and grit.

......................................................................
..................................................,:;;;;+;,,..........
.................................................:*:,,,;;+;;;;:.......
.................................................+:..........,;+,.....
.................................................:+.......,::::;?,....
................................................,+,.....,;::,..,:*,...
................................................+:...,::;,...,,,.+,...
.....:;;;;:;;::::::,,,,,,,......................*,...+:.....,+;:,+,...
...+;;,,,,,,,,,,::::::;::;;;:,..................:*:,,+.......:;,;;....
..:*:..,*;;:::,,...........,:;;;;;::,,....,,,,..,**............:;;....
.,**,;:+:.,,,::;;::,,...........,,,:;;;::;::::,;;,............+*:.....
..,*+++?+.........,:;;;:::,,,.................::.......,,,,,..*:......
...;*+:;;+;:::::::::::::::;;;;;,,.............:;.....,;;;::::;:.......
....:+:,..,,,,,,,,,::,::::;;:;+*;:;::,........:;...,;+:...............
.,*:.,:;;;::,,::,,..........,;+:..,,:;;;:,,:::;:...;*.................
.+%:.....,,:::;::;;;;;::,,,;+:.........,:::::,.;:,,,*..,,.............
.*,.................,,,,:;*:.........,::........:;:+:..:;+;,..........
.?,...................,;+:........:::,,..........+*,......,+?,........
.*,.................,;++:.......,::,............;;.........,;,........
.;;..............,:;;;:,......:::.............,+;.....................
..*:....,,::;::;+;;;:,.....,,:,.........,,,,,:+:......................
..,+,.,+;,:,.:;;:,:,....,,::,.......,:;;;;:;::,.......................
...,,..:::+:;+:,:,...,:,;:,......,:;;:,...............................
.......,::,...,...,,:,:,.:;;:,,,;;:,.............,....................
........:+,,,..,,:,;+;.....,,::++...............:+;,..................
........;:..,:::,,..;**:........++;:............:*+::.................
........+:............;?;,.......,,:;;,...............................
........:+.............,+:...........:;+:.............................
.........+:.............,;+:...........,;+;,..........................
..........;;,.............,;+,...........,:+;:........................
...........,;:..............:+,.............,;;;:,....................
.............;;,.............,+:...............,:;;:,,................
..............:;;,............,+:,................,,:;;:..............
................:+:,............**;,..................,++,............
..................:;;:,.........,*:;;;,.................;;............
....................,;;,.........,+,.:;+;,..............+,............
.......................+,.........,*,..,:;++;,.........+:.............
......................,+..........,+.....;+,,.........+;..............
.....................:+:..........;:...,+;..........,+:...............
....................,+,..........::...,*:..........:+,................
...................,+,..........;:...;+,.........,;;..................
..................,+,.........,+:..,*;..........,;,...................
.................,+,..........+:..++,..........:+,....................
.................+:..........+:.,*;...........:+......................
................+:..........;;..*;...........;+.......................
...............;;..........:+..;?...........;+........................
..............;;..........,*,..:?;;,,,::..,;+.........................
.............+;...........+:....,:+*;::++;?;..........................
............;;...........:+......,*,...,*,............................
...........:;............+,.....;+,....,+;:,..........................
..........,+............,+.....*;........,;;;;:,......................
..........,+,...........+,.....*;,,,,,::,,,.,:::;+:...................
...........,;++::::;;:::;.......::::::::::;;;::;;;,...................
.............:+:::::::+*:,..................,,,.......................
.............*,........,;+:...........................................
.............:;;;;:,,.....:;;,........................................
................,,:;;;;::,..,;;;+.....................................
.....................,,::;++*+;;:.....................................
..........................,,,.........................................

6. Stand up with the hands locked behind you in Venus Lock as before. Lower yourself down as though you were sitting in a chair of standard height and stay there. Inhale in 4 counts and bend forward, raising your arms up behind you. Exhale in one breath and return to the original upright sitting position. Continue rhythmically coordinating the movement with the breath for 2 minutes.

This exercise works on the knees.

Page 88

..................................,:,,................................
.................................;;,,::...............................
...............................:,::,,,;:..............................
..............................:;::,,,::;..............................
...;;:........................,;;:,.:,;;..............................
..;;,:::,,,,,..................:;::.:,;,......................,;;;+,..
..;::.,::::::::::::::,,,,,,,....::,;,:;........,,,,,:::::::::;+;,;*,..
..;:;::::::::::,,,,,,,,+::::::::;+:::+::::::::;;:,,,,,,,,::::::::+;,..
..,,,,....,,,,,,:::::,,;,......,;:,,:;,,......::,,:::::::,,,,,,:::;+..
....................,,:+;........:::,.........*::,.................,..
.......................,;,.................,:;;.......................
........................,:;,..............:;,,........................
..........................:;.............,;...........................
..................::.......;,...........,;,...........................
..................:;:......,;...........;,............................
..................,,,.......;,.........:;.............................
............................;;,,,,,.,,,;,.............................
...........................,;,,::::,::::..............................
..........................:;,..........,;,............................
.....................,,,:;:,...........,:;::::::,,....................
.................,:::::,,,,:,,.......,;;;;:::,,,:;:...................
................:+,...,::::::,,::::::+;:,,..,.....+,..................
................,+,........,,:+;::,,...........,:;:...................
.................,:;:,..........,::::::::::;;:::,.....................
...................,:::::::::::::::::::::::;:,........................
.......................,,,,,,,,.......................................

.................,,,::;;::::;:........................................
.......,::,:,.,:;::;:,,:,,.,:+........................................
......:*;,,,,;;:....,:+;:::++:........................................
......:**;++;,..,:::::;::;:,,.,:,.....................................
......,,,,++,...;,.,,,;;.,;;..,+;;;,..................................
...,::*:.:;:.,.::.....:*...;......,...................................
.,;:,,...+,,,:,;.;*:.:**.,,;,,,..,::::,:::::,,,,......................
.,,.....,;.,:+:..,,.,,;::*;,::::;?;;;::,,::,,,:*,.....................
........;:..:,+:..,:;;:.;*+:::::;:,..,:;*;;::;,+,.....................
........+:..:;,::,:,:;...,::+;:...,;+;,.,:;,,:;:............,;:,......
........,....,:.,::,::,....;..,::+;,,:::,.,::...............,;;;;:....
..............,......,:...;:..;:,;,::.,;*:..;:...................:,,..
..,,.....................:;..,+:..,;:,;+*,..::.................,;;+++.
.:;+;,...................+,..;::,...,:;;+...;:......,,,:,,:::,,,:,:+*,
.*,,,::,,,,,,,,,,,,,,...,+...;:;,,.,:;;+:...;.,,,::::,,,,,,,,,,,::::,.
.;::,,,,,,,,,,,,,,,,,:,::;...++,.,::::+;...::..,,...,,,,,,:,,,,,,.....
...,,,,,:::::::::,,,....;,...::;:..,,;;....;....,,,:,,,,..............
.............,,,,,::::,,;.......;:,,..;...,;...,:,....................
.....................,.;:........;:..:;...::..........................
.......................+,.........:;:;...,;...........,...............
.......................:;..........:;,...;,...........................
...............,........+................;............................
..............;;:.......+,...............;............................
..............:+:,,.....;:..............;,............................
..............::,,:.....::.............;,.............................
........................;:............:;..............................
.......................,;,...........,+,..............................
......................,;,...........:;................................
.....................:;,...........,+.................................
...................,;:..............;,................................
...................;,..............,;;:::;;;:::::,,...................
..................,+::;:::,......,;:,......,,,,,::;;;,................
..................;:,,...:;;:...,;,....,,:::::;:,...,+,...............
.................::........,:;,.::,:::;::,...........::...............
.................;,........,:+;:::,,,..............,:;,...............
.................;,........:;;:::::,,,,,......,,::;:,.................
.................+,..............,,,::;;::;;;+;:,,....................
.................:;............,:::::::::::,,,........................
..................::,,....,,::::,,....................................
...................,:;;;;;;::,........................................

..........................................................,,::,::.....
.......................................................,:,,,,,:::,....
.....................................................,;:,.....:::,....
...........................,.........................:,,;,......,:....
.........................,:::,......................,;.,+........:....
.......................,:+:,:;:,.....................;,.,:,,....,:....
......................,;,.,,,,,:,...................,;:...,;:,.,:.....
......................+:,.......;,.........:*:::,,,..,+,..,,.,:;:.....
......................;,,::::;,,+:::,,......,,,,,::,..::,,.,:,,,:.....
................,,,,,,,:+,.,,+:;+:::::::,,............,;.;:,....,;....
..:::;;::::::::;;;;;;;::;:::;;:,,,,,...,,,:::,......,,,;,:,,,....;....
.:+*;++:::::::,,,,..,,,,,.....,:,...........,:::,,::::,,,,,,:,,.,;....
...,,,,,::::,,:,:::,,:,,,,:,::::+;.............::,..,:,.......,.,:....
................,,,,,,,,,,,,,,::,,..............,:,...:,........:,....
..................,+;..........,::,...............::;,.;,,,:,...:,....
..................,;:,...........,:::,,,...,,,....,;;,.,,,,.....:.....
..............................,,,,,::;+::,.::;+;;:;;;;..........,:....
...................,,,,,,:::::::,,,,,::,:;;:,.......:+,..........;,...
...:;;;;:::::::::::::::::,,,::::::::::;;,,,,::,......+:..........::...
...:?:,,,::::::::::::::,,,,,,..........;.....,::::,..;;,..........;,..
.....:::,,..,,,,,,..........,,.........::.......,,..:;.,..........,;..
.......,,::::,,,,:::::::::::::::::::,,,,;:..,,,,,,:::,.............:,.
..................................,,,,:::::::::,,,,................:,.
...................................................................,..

......................................................................
.............................,:::,....................................
...........................;+;::;++...................................
................,........,;?:.....+,..................................
..............,;;+;:....,+;,.....,++;:................................
.............,++:;;:+:,:+:..........,;+:..............................
.............,+,+,+.+%:+..............,+,.............................
..............;;;;,;,%,;;..............,+.............................
...............+,+,;:;*.+:.......,::::;;?+:...........................
...............,+,,.;.:.,+:......,,,,,,,;++,..........................
..............,,+:........;;............,+,+..........................
............++;:;?,........;;..::.......,;.+:.........................
............;;;;,;,........,*.,+,.......,?,,;;;:,.....................
...............,;;;,........*:+,.,,,,.,;;?,...,:;+;,..................
....,,...........,:;++,.....;;,.:*;:,:;;??,......,:;;;:,..............
...:?,.............,;+.....,*:..::,..;:,+:;;:,.......,:++;,...........
..,??:,.........,;;;,.....,+:........,+*;:;::;;,........,:;;;,........
...,+.;,.....,;+;:.......;*,,.....,;;;?;,,,:+;,:;:..........:++:......
....,.....,:;;,........,;;;:;:,..::;,++......;+,.:;:,.........,;*;....
........,;+:,........,;+,.,;+;;;:,,,;?+.......:+;:,:;;,.........,++...
......,+;,..........:+:,,...,;;;;;;+;*:.........:;+:;**;,.........*;..
.....:+,..........,+;,.,:;,....:;+,.:*...........,?....:;;:,.....,*;..
....;;..........,;;+.....,+,.....*,.,?;......,:..+;......,,;;+;,,+:...
...:;.........,;;;:*,.....,+,....;;;++,.......;,:*......,:;;;::,,,....
...;*........::,:;;*.......::.....,?,.........;**::::;;;;:,...........
....;+,.....,:;;::?,...............;;.........++..,,,,,...............
.....,+++;;++;,.,*,.................*,........*,......................
.......,,,.,;;*;*,..................:;.......,?.......................
..............;+....................,:.......:*.......................
...............?,...................,:......:*,.......................
...............+;....................,.....;+,........................
...............*:.........................,*.............,,:,.........
............,,,;:.........................;+...........,:+?%,.........
............,:::::::,,,,.................,*,.....,,::;;;:,;,..........
................,,,:::;;;;;;;::::,,,,,,,,*;,,:::;;::,,................
...........................,,,,,,,,,,,,,;*,,,,,.......................
........................................*:............................
........................................+;............................
........................................,+............................
......................................................................

......................................................................
......................................................................
.........................................,,::;::,,....................
........................................:,....,:;;,...................
.......................................,;.....,,,::,..................
.......................................;;,,...,:::::..................
.......................................,;,;:...,::;,..................
......................,:,:,............,:.;::,...::...................
....................,;:;+*+;,...........:,...:,,:,....................
...................::,,,;;+;::...........::,,,,,:;::,.................
...................;.::,..::.;............:;::,,::::;::,,.............
...................;,::...::.;,..........;;:,,:,,,..,:.,::............
...................;,.;...::.::.........::,.........,;...::...........
...................:,.;,..,:.,;.........;............,..,::,..........
...................:,.,:..,:..;.........::...,,,........:;,;..........
..............,,...;,.,;...;..;..........;.....:,........;:;..........
..............+;,..:,.,;..,;..:,.........:,.....;,.......:.;,.........
..............,,,..:,.,;..:;:,,,,,,,.....::,,,,:;:.......;.::...,+,...
...................;...:..:::;:,,,,,:,,,,,,,::,,.::......;.,;...,;;...
.,;;::,...........,+,..::::,,..........,,,...,:...::.....:,.;,....,:..
.;+,::;::,,,......,:,:,:;.....................:,...::....:,.::.....;..
..,:,.,:::,:::::,,::.,::;:..........,,::......,;....;,...;,.,:....::..
...,:,..,::::,,,,,::.....,,.......,::,,........::...::.,:;:.,;...,;...
.....:::,...,,::::;:;::,,...:,....;,............;:...;,:,,:..;..,;....
.......,,::,......:;,,,,,::,:;;:,::..............;,..:,...:.,;..,.....
..........,::,.....,:::,,,,;,,,:;;::::,,,,........;,.,;..::..;,.......
............,:::::,,,...,,,,......,:::,,,.......:,.;,.;::;.,,;........
...............,,,,:::::,,....................,::..,;,,,,::++:........
.......................,,::::::,,,,,,.....,,,:;,.....,:;:+++:.........
.............................,,,,,:::::::::,,,.........,::,...........
......................................................................

......................................................................
..................................................,:;;;;+;,,..........
.................................................:*:,,,;;+;;;;:.......
.................................................+:..........,;+,.....
.................................................:+.......,::::;?,....
................................................,+,.....,;::,..,:*,...
................................................+:...,::;,...,,,.+,...
.....:;;;;:;;::::::,,,,,,,......................*,...+:.....,+;:,+,...
...+;;,,,,,,,,,,::::::;::;;;:,..................:*:,,+.......:;,;;....
..:*:..,*;;:::,,...........,:;;;;;::,,....,,,,..,**............:;;....
.,**,;:+:.,,,::;;::,,...........,,,:;;;::;::::,;;,............+*:.....
..,*+++?+.........,:;;;:::,,,.................::.......,,,,,..*:......
...;*+:;;+;:::::::::::::::;;;;;,,.............:;.....,;;;::::;:.......
....:+:,..,,,,,,,,,::,::::;;:;+*;:;::,........:;...,;+:...............
.,*:.,:;;;::,,::,,..........,;+:..,,:;;;:,,:::;:...;*.................
.+%:.....,,:::;::;;;;;::,,,;+:.........,:::::,.;:,,,*..,,.............
.*,.................,,,,:;*:.........,::........:;:+:..:;+;,..........
.?,...................,;+:........:::,,..........+*,......,+?,........
.*,.................,;++:.......,::,............;;.........,;,........
.;;..............,:;;;:,......:::.............,+;.....................
..*:....,,::;::;+;;;:,.....,,:,.........,,,,,:+:......................
..,+,.,+;,:,.:;;:,:,....,,::,.......,:;;;;:;::,.......................
...,,..:::+:;+:,:,...,:,;:,......,:;;:,...............................
.......,::,...,...,,:,:,.:;;:,,,;;:,.............,....................
........:+,,,..,,:,;+;.....,,::++...............:+;,..................
........;:..,:::,,..;**:........++;:............:*+::.................
........+:............;?;,.......,,:;;,...............................
........:+.............,+:...........:;+:.............................
.........+:.............,;+:...........,;+;,..........................
..........;;,.............,;+,...........,:+;:........................
...........,;:..............:+,.............,;;;:,....................
.............;;,.............,+:...............,:;;:,,................
..............:;;,............,+:,................,,:;;:..............
................:+:,............**;,..................,++,............
..................:;;:,.........,*:;;;,.................;;............
....................,;;,.........,+,.:;+;,..............+,............
.......................+,.........,*,..,:;++;,.........+:.............
......................,+..........,+.....;+,,.........+;..............
.....................:+:..........;:...,+;..........,+:...............
....................,+,..........::...,*:..........:+,................
...................,+,..........;:...;+,.........,;;..................
..................,+,.........,+:..,*;..........,;,...................
.................,+,..........+:..++,..........:+,....................
.................+:..........+:.,*;...........:+......................
................+:..........;;..*;...........;+.......................
...............;;..........:+..;?...........;+........................
..............;;..........,*,..:?;;,,,::..,;+.........................
.............+;...........+:....,:+*;::++;?;..........................
............;;...........:+......,*,...,*,............................
...........:;............+,.....;+,....,+;:,..........................
..........,+............,+.....*;........,;;;;:,......................
..........,+,...........+,.....*;,,,,,::,,,.,:::;+:...................
...........,;++::::;;:::;.......::::::::::;;;::;;;,...................
.............:+:::::::+*:,..................,,,.......................
.............*,........,;+:...........................................
.............:;;;;:,,.....:;;,........................................
................,,:;;;;::,..,;;;+.....................................
.....................,,::;++*+;;:.....................................
..........................,,,.........................................

...........................................,;;;,......................
.......................................,::+;,.,;:.....................
....................................,;;::,:;,,:,+:....................
...................................:+:,.....,.:;;;....................
..................................,*,............;,...................
..................................,+:;;:,........,:...................
..................................,;..,.,:,...,..,+...................
...................................:,,,..,;;,;;;:;,...................
...................................,;:++,..,.,;++;:...................
..................................;;+;,,.....,,;..:+:.................
................................,+;.,;+;..,:..;:,;,,:;:,..............
...............................:*,....,;;::,.,;:;,...,:;;,............
.............................,;+;:,..:,..,+.,:;::++;,...:;;,..........
...........................,:;,.,:;+:,;:,.*::;:..,;+......,;;,........
.........................,:+:....,;:...:+,,;+:.....:+.......:+,.......
......................,:;::....,;;,.....,?;,........*,.......,*,......
....................,:;:,....:;;:....,,.+;.........,+.........,*......
..................:;:,.....,;:,..,:;:,,.,:;:,,,,,,:+,..........;+.....
...............,:;:,....,;;:,.,:;;:,.......:+*;,::;,............*,....
............,,;:,...,:;;:,,:;::,.....,,:::;;+::;:.,::,,.........;;....
.........,::;:,.,:;::,,,;;::,....,:;;:::,,..,+.,;;..,,::::,,,::.,+,...
......,;;:,,..:;;:,.,:;:,....,,:+;,,.........:+..,....,,,::;::,..;:...
...;++*+;;;:;*;::::::,..,,::;;:,..........,,,,;;,.....,::;++++::,:+...
..+?+*%++;::,,,,,,,,,::;;;:,......,:;+**;;;:::,:;*;;;+*+;,..,,,:;?:...
..*...,?;;,...:::;;;::,,.......,:;;:?+,,,..............,:;,......;;...
..:+,.,:::;;;;:,.........,,,:;;:,,..,+:..,,:;:,..................,?...
...:*:.....,,,,::::;:;;::;::,,.:::...,;;;:,,,:;+:................,*...
....,*:..,;;;:::::,,,,,........:*;.............,;;:,............,+:...
.....:*+;;,....................;:;,...............:;;:,,....,,:;;,....
.......,............................................,::;;;;;;;:,......
......................................................................

7. Sit down with the left leg stretched out straight in front of you. Place the sole of the right foot firmly against the inside of the left thigh so that the heel creates a closure in front of the genital area. Reach forward and catch the left toe or foot, whichever is more comfortable. Pull the neck back and bend forward as you exhale. Inhale and come up. Continue with powerful breathing for 3 minutes.

Then change legs and continue for 3 minutes more.

This exercise is for the spine. The closure or ''gate'' which the heel creates in front of the genital area allows the body to remove its toxins and heal itself.

.............................................,,.......................
......................................,,:;+;;;+;:.....................
...................................,;++;;:,;:..,*:.....,,.............
.................................,;;:......,+..:*,....................
.................................**;+;;,,.,.,..?*,....................
................................,*..,,,,,,+....:,*....................
................................:+.......,*:.....*:...................
................................:*:..:;;..,+:.::.*:...................
................................,%?,.:??,...:,:+:*,...................
.................................*:;..........:*;,....................
.................................;*+:,......,++:......................
.................................,+:;;:,...,++........................
..................................,+::,...;+,;+.......................
...................................:*:,::;;...;+;:;;:,................
.............................,,:;;++::::,+,....,:;;;;++;..............
..........................:++;;;:,,.....,+............,++.............
.........................;*,.,;++......++.......,:;;,...%,............
.........................*::*?*;:*,..,,:::;:;;++;;,;+,.,?,............
........................,?.+*;+;:*%;++;;;:::,,,:;;::**.:*.............
........................:*.....,;:,,.....,,:;++;::::;+.;+.............
........................*;...........,:;+;:,,,.......::?,.............
.......................,%..........:;;:,.........,,:*?**..............
.......................,?:...,,,;*?*;:::::;;;::++++;,.*:..............
........................,*+;?*+;;;:,:::::,,,,,,,.....+;...............
............................++......................;;................
............................,?,....................,*,................
.............................:*....................:+..;:.............
....................,;++,.....*:...................+;.,S+.............
....................;%+?,.....;+...................*:.,+:.............
....................:%*?......:+...................?,..;;.............
....................,++;,:.....*,..................?,..,*,............
...............................:+..................+;...::............
...............................,;..................,*:................
...............................+:...................,*,...............
..............................:+.....................:*,..............
................,,,,,,::::::;:?:......................,+..............
........,:;;+;+;+;;;;;;:::,,,,:;+:.....................;;.............
....,;+*+;;:,,,.................,+;...........,,,:::,,..+:............
....?+,...........................;+......,:++++;;;;;+++:*,...........
...:*..........::::::,,,.........,:?;,,::;+;,,.........,:*+...........
...:*..........,:,,:::;;;;:,,;;;+;;::;;;;;,..............,*...........
....++:..................,:;*+:,..........................+,....,:....
.....:++;:,,.................,;;;,.......................:+....,%?,...
.......,,:;;;;:,,,..............,;+;,....................*:.....,?,...
.............,::;;;;::;;;;;;;::::::+*;:.................;+.......?:...
........................,,,,:,,,,,::;+??;:,..........,:+;........;+...
..........................,?S;.........,:;++;+;++;;++;;,.........*:...
..........................,+?...............,,,::,,,..............,...
...........................,*;,.......................................
.............................?:.......................................
............................,+........................................
......................................................................
......................................................................

8. Sit in Easy Pose. Fold the arms right over left, hands grasping the biceps. Rock forward slightly and bounce up and down on the buttocks like a Mexican jumping bean. Jump hard and breathe powerfully. Continue rhythmically for 4 minutes.

This exercise works on breaking up deposits and unwanted fats in the body. lt stimulates the circulation and builds strength in the spine to resist injury in case of trauma.

......................................................................
......................................................................
...............................,:;+;++;,..............................
.............................:+;,,,..,:++,............................
...........................,++:;;;;;;++,;*;...........................
...........................*;.*;,,,,,,,,;.+;..........................
..........................,*..*,........+,,*,.........................
..........................,?,,?,::,.,::;+:.*:.........................
...........................*:+;:++,:+;;;:*+*,.........................
...........................:*+;.,,.,*,,,:%+,..........................
............................,;?,..:++:..*:............................
..............................:?:,;+;:.++.............................
.............................,:?++;,:;+%,.............................
..........................,;**%:.,:;:,.:*?;,..........................
.......................,:++;.,?,.......,*::++:,.......................
....................,+++;,....:*;....:++:...,;++;,....................
...................:?:,.........::*;:+,........,:*;...................
..................:?,............+*%?.............++..................
.................,?,...,........;;+*?:....+;.......*+.................
.................*:....*,......;+:+*,*:...,?;......,?:................
................:*.....*;.....,*..:;.,*+...,?+......,*,...............
................+:,,...+;....,+;..+,...++,,.:S;,,:;+;**...............
...............,?++++;,+:,,;;::..*+,:,..:;+;+?+?*;,,..++..............
...............;+...,:?%;+;:,..,+;.,++++;....,:;;;;,...?,.............
...............*,..,+::,.....:++:......,;++,......:,...;*.............
..............++..........,;++:...........:++:..........?,............
..............+;.....,,:;++:,...............,*++:,......*;............
..............:*:;+;;;;?:....................*::;++;;;++*:............
...............,:,,....*+...................,?,...,,,,::,,............
.......................,**;,..............,;*;.........,**?,..........
.......................,++++++;+;;;:::;;+++?;..........,++%...........
......................;*;....,,:::;:::::,...++:..........,*.;.........
.....................*+......................,+*,.....................
............,,,,,::;++.........................;%;;;;;;;;;:::,........
.......:;++++*;;;++?*;:,....................:++;:,,,,,,,::;;++*:......
......**:,,..........,:++;,...............:++:,::;;;;;+,......,?,.....
.....,%........:;;;+;;:,:;*;............,**;;;;:,,,...,........?:.....
.....:?........,,..,,::;+++**:.......,;;?+;:,.................;?,.....
.....,*+,................,,;*S;++:;;;+;,...................,;*+,......
.......:*;,..................,;+??+:,.................,::+++:,........
........,;++:,....................:;+++;;:::::+;;;+;*?++;,............
...........,;+;;:,,,,,.......,,,,,,,,,,,::::::;;;+;;+*................
..............,,:;;;;+;;;;;;;+;;;;;+*+*+;;+++++;::::,.................
.......................................,,,,...........................

9. Remain sitting in Easy Pose with the hands folded at the chest in Prayer Mudra. Chant aloud along with the mantra Jaap Sahib, copying the sound exactly. Continue for 15 minutes until Gobinde Mukande.

If the mantra Jaap Sahib is not available, breathe long and gently for 7-11 minutes.

This exercise works on cleansing the mind.

Comments: From Kundalini Yoga for Youth and Joy, taught by Yogi Bhajan.

Page 89

......................................................................
...,,.................................................................
..;##%*****+:.........................................................
..:+**?*+;;:?*,................,;:::,.................................
......,:?%;..;?:..............,S@S#@S?**,.............................
.........,??,.:%+..............+SS?+;;,+%,............................
...........*%,.,??,.............,:;;+?*,;S+...........................
............?S,..+%+.................,;%+,%?,.........................
.............%%,..,**:.................,??,*%:........................
..............%%,...:%?....,,:::;++;:,...?%.:%*,......................
...............?S,....*?,;%###@#@@@#S%*;,.%%.,+?;.....................
................*%,.;:++%#@#@@#@@?,,,;;+?,,#+..,?*....................
.................+%;::,.;?%S##?@@%..?S%;#*.;@*:..S:...................
..................:??,...;*%S@##S#:.,++,:?;.*S:..S+...................
....................+%;...**@#%#*;.....;+%#,%:...#;...................
.....................,%?,.,??#%S*:;,...:;*%:S...:#,...................
.......................*S:.,?S@@@**????****;#:..*%....................
........................+#,.,+?S#@+.,::;#+?S@#:.%;....................
.........................%?...?#%?S..;?,:S+,+#S;S,....................
.........................:#,..*#@*%?*;*+,%**+?@#?.....................
..........................%#+,+##,,*SSS#S##?:+%#@*....................
..........................:#@##@#,....,+;*;,;+:+SS+,..................
...........................:#@?*:......,:+*:.;:..,+%,.................
............................,S*............:.,,....%*.................
.............................:S+.............+:....#?.................
..............................,*?:.........,:?,....?%.................
................................;S;.......,++,.....;@,................
.................................:S*................S*................
..................................,%?,..............:#;...............
...................................,SS:..............;S,..............
....................................,*#*,.........,:;*##:.............
......................................:?%:.,,:;+*%%S#%%##?:...........
........................................;SS%SS#S%S%**+:,;S@%,.........
.........................................*@SS%?%#+,.......+#%,........
.......................,,,:.;;,+:;.......*SS+,.,S+.........+#*........
......................:?,:%.%?:#:+*......?+*:...;:..........+#,.......
......................;%.:S,?%,%+:%......%::,............::.,#;.......
......................,+;,:,::.,,+,.....;?...............;;..?%.......
.......................................,%:................,..*@,......
.......................................;%.............::.....:@;......
.......................................?;.............?S......;%,.....
......................................,#;.............%%.......*S,....
.......................................S;.............%+........S*....
.......................................**;,..........,S,........;#,...
.......................................+#:;,.........?*.........;#,...
.......................................:#*+.........:#*.........;#,...
........................................S*..........%*%,........;#,...
........................................;S.........:S.++..,,....;%....
........................................,#;........?+.,?.*%,....;S....
.........................................S*.......:S,..%%%,.....,S,...
.........................................S;.......+?...?%,......,S:...
........................................:#,.......%:..:%,........%*...
........................................?*.......,%,.,S:.........S:...
.......................................,S,.......+*..**.........*?....
.......................................**........?;.:S,.......,**.....
......................................,#:......,;S,.%+.......,?;......
.....................................,%@;......*#:.:S,..,:...?;.......
....................................;S+;+.....,%,.,S*..,+*..;*........
...................................+%%........++..+@;,;*?:,+%,........
..................................;S,;,......:%,..+@@S%%%%%+,.........
.................................:#;........,%:...?@@SS@#+,...........
................................,S*........:?:..,*?:;+%%..............
................................:@;...,...:S:...;S,...,%*;:...........
.................................%#*:*S;*?S;....,+?*+;,:;;*%;.........
................................,S####@%;:,........,:+*+:..*#,........
................................+@SS##;................:**+?#;........
........,:....................:*#%.;%;...................,:;+:........
........,..................,:??+:,,%,.................................
...........................:##?++:%;..................................
............................,:++?*;...................................
......................................................................

..............,,,.....................................................
............:*%%*++;;,,,...........................:,,................
............?#%?,:*::;++++;:,,.................,:;*S%+,...............
............,:+S*++**+;;::::;++*:..........,;+??+;;:;.................
..............,:::,..,:;+++;:,:,++,....,:;*?*;,.......................
..........................,:;++,.:*+,..+#%;,..........................
..............................,*+..;*:.,:,............................
................................+?:.,;;...............................
..........................,;;:,..,*?+;;*:.............................
......................,;?S#@#S#S*,,S?SS##%............................
.....................:S@@#@S::++?+;S+:,,,+*:..........................
.....................%@#@###+.+%,,+S#%*:,.;%*,........................
.....................;##@@#S*,;:;%++SS,,,..++?+,......................
......................,;+:*%**SS?SS#@+:,...,..+?:.....................
............................,*%,,:::;;+;,......,?+....................
.....................,:;;+++?S@?,......,;,:,.....*%:..................
................,:;+++;::,,..,?@S+++;,,;:;,..:;.,*##+,................
..:;***;;::;;;+++;::;;:;;;+++++??*;+***+:,...,;?S#S++?+...............
..*#%?*:;;+++;;;;;+++;:::,,,,.........,:;*??%##S+:+;::%?,.............
..,:*???+?+;;:;::,,..........,,.,,,.......%@S+,...,:;+++%,............
.....,,::,..................+:*,+++,.....,S+;,.......,+.+*............
...........................,?,*:+;*:.....:%..........::..*;...........
............................,:.,,,:......,%.........:;...,?,..........
..........................................%,......,:;.....;?..........
..........................................%:......:?.......%:.........
..........................................%;......+%?......*?.........
..........................................*;......+.?*.....+S,........
..........................................;+.....,*..?+....**;........
..........................................:?.....,*..,?,...?+*........
..........................................;%.....:*...++...,:*,.......
..........................................+%.....;;...,?.....;*.......
..........................................?+.....+,....++....,?;......
..........................................%:.....*,.....*:...*+%......
..........................................?,..,?:?:.....:*...,,?......
..........................................?,...:?%,.....,*....,S,.....
.........................................:*.....*?.......*,....?+.....
.........................................++....:*;.......+;.::+;%.....
.........................................*?.:.;*?:.......,*:*:;:?.....
.........................................,?*?+?%*,........,%%?*%+.....
..........................................,#@S@:...........:##%#:.....
...........................................?;+?.............;?.*,.....
...........................................+:,?.............;?.**,....
..........................................,*,,?,............,++,,+;,..
.........................................:+:.;+...............:*+*%?,.
........................................,?*??*,................,:,,...
..........................................,,,.........................

Kundalini Yoga for Complete Workout for the Elementary Being

......................................................................
......................................................................
.........................,,....?%:....................................
...................,,,,:,S%:..,S#%..,*S:;***+:........................
..................:@@@@@@@@#;.,SS#,:#@@@@@@@@+........................
..................,+++++*S+:,.,SS@;,;*+::,,,,.........................
..............................+%?@%...................................
..............................S*.#@*..................................
.............................*#,:#+#;.................................
............................:@;.%S.:#;................................
...........................,#+.+@#%.;#+...............................
..........................;#*.;@;,%S,:%?,.............................
.........................+@+.,#*...?S,.?S:............................
........................+#;.,S%.....*#:.+S?...........................
.......................*S:..%%,::,...*#;.,?%,.........................
......................*#:..?%.?@#S:...+#,..+S;........................
.....................*@:..+#:*@#@@@S%:.*#:..:S+.......................
....................;@;..:#;#@@@@@@@#@+.?@:..:#?......................
...................:#*..,S*,@@@@@@##@@+..?@:..,@;.....................
...................?S...,S,?@@@@@@#####:..S%...S+.....................
...................#*...+@#@@S@@*S@@@@@%..*#,..?+.....................
...................#*...*@#@@@@@%S*@@@@@:.*#,..?%.....................
...................?%...*@#@@?:**:.+?;S@*.*S...?S.....................
...................+#...+@@@%::,...,++%@?.%*...?S.....................
...................+#...,SS@S%**,.,?*%S@+,#;...?%.....................
...................+#...,?*@:;?%+.,?S+,@,*S....?+.....................
...................+@:...%?@+.:,,:,..,%S*@?....#+.....................
...................;@;..:@%;#*,*%S%*,%%*@@#:..:#,.....................
...................:@;.:#@#?+@%*S#?*S@?#*#@#:.%*......................
....................#;.S@#?#@@?*???*+@@;.:#@%;S,......................
...................:S?S@@SS%S@@+..*;%@;?:.;@@@S,......................
...................+@@@*#%%#::S@#%S%@+,+%..:#@S,......................
...................+@@*:#:%%..,%@@@@;+*.%;..+@?.......................
...................,%S.,:.**....;**:.:?.,,.,#?,.......................
....................;#,...::..........,....*S.........................
.....................S*....................%%.........................
.....................*%..................,*S%.........................
.....................;@,,%*,...........,;?*#%.........................
.....................,@*.,????:.......,??:,#?.........................
......................+@,..,::,...........,@;.........................
.......................S?.................;#,.........................
.......................;@;................?%..........................
........................#S................#+..........................
........................*@:...............#?,.........................
........................:@@%+;;,,,,,,,;+*%@@+......,..................
........................:@@S@@@@S##@@#@@@#@@@,........................
.......................:#@@S#@#@#@@@@##@@?S+#%........................
......................,#SS*.*#:;;;;;:,,:*%%*,#?.......................
.....................,%@+?.:S;...........+S:.:@;......................
.....................+@+...+;............,:...*#,.....................
.....................S#,......................:@;.....................
.....................S?.......................,@;.....................
.....................S+.......................,@+.....................
.....................%:.....................,?:@S.....................
....................,@:......................%;%S,....................
....................;@,...........,+,........:,*@:....................
....................%%............;@,..........;@+....................
...................,@+............:@;....,,....,@?....................
...................+@:............?@%...;%,.....?#,...................
...................+S.......,%+..;#+@+..%+......:@;...................
...................?*......,%#,..S*.+@:.#;.......%?...................
...................S*......:@;..?#,..S?.S?*......*#,..................
..................,#:......:@,.:#;...+#+SS;......:@:..................
..................+S,......:@:.S*....,SSS#,......,@+..................
..................%%.......,#**#,.....,S#;.......,@%..................
..................%%........?S#+.......:@;........%?..................
..................?*........:@#,........%%..,*;...%#,.................
..................%+........;@?.........*S...SS...;@,.................
.................,@;........+@:.........;S,.,S;...:#;.................
.................+@:........S*..........,@:.?+.....#*.................
.................*#,.......:#,..........,S*.S:.....S?.................
.................*#........*%............;@,+%,....##,................
.................S+.......,S%............,#+.,,..,%#@*................
................:#,..*?...,@;.............SS.....,+,;#,...............
................??...*@;..;@;.............;@;........S+...............
...............;#:..,%@:..*@;.............,S#,.......+?...............
..............,#%..,SS+..,@#...............:@,.......*#...............
..............+@;.:S+..;:*@?................S?.....,?#?...............
.............,#%.,#%.+?*,#@;................;@+....;@@+...............
.............?@:..;*+S:.?@+..................%#,...;S#,...............
............:@S.....*;.:#;...................:@;.....S?...............
............:@*.......,#*.....................*#*:,,;#S...............
.............?#,.....:S?.......................;@@@@@@*...............
.............,#%,,.,:#%.........................*@%**@*...............
..............+@S#%#@S,..........................#;..??...............
.............,%@#@#@#............................@+..,%%,.............
..............+#+++@%............................?S,...%%,............
.............,#?...S*.......::.;;,...,*,..*+......S%....%%............
.............:@;...#?......*?:.+@:..,?#%..,%?.....+@:%??S#,...........
.............*@:...*#.....,@;..,@:..+#?@?..:@,....,##@S?+,............
............:@#:...+#.....,#;..:@;.;#;,+@*.+@,.....,+:................
............:S@#??;*@......+%;.:*+.:;,.,,::%;.........................
.............,:+?S@#?.......:+............,,..........................
..................:,..................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
..............,.......................................................
..............,......,,...............................................
.............,;;;*?%%SSS?*;,..........................................
.........,;?%S%#%?+;:,,,:+%#?*;:......................................
.......,*S?;,,.....??.,+%S@@@@@@%:....................................
......;S+,.......;;:%#@@@@S???S@@@;...................................
.....;@;......,;.+####@S;,....:?#@@:..................................
....,#+.......,?*;#@##*.........,?%#?,................................
....*#,........,;@@@@+.............;%#+,..............................
...,#*.........?S@@#:................+#S;.............................
...:@+..,,+:..,%%@@+..................,?#?:...........................
...:@+..?%?#;..,*#@?....................,?@+..........................
...:@*...;%#@?,..:S@*.....................;#S:........................
...,@S.....:*#@%;,?@@;.....................,%@+.......................
....%@,.......;?SS#@@@;......................*@*......................
....:@*..........,S@#@@+......................:#%,....................
.....*@,..........%@;:#@;................,?,...,?%,...................
.....,#?..........%@,.:#@;...............:@,.....*S,..................
......+@;.......,.%@,..,#@;..............,#+...,,.+S:.................
......,SS......+*;@@;...:#@,..............;#*:*;?..%S,................
.......+@;....,#;%#@+....+@?.......+?......;%S#:%+:,#+................
.......,@%...:S*.:;@:....,@#....++.*?.,*,;%#S@@;*#*.+S,...............
........S#..,?;...;@,....;@?...,#S.*?.,SS@@@@@@;*@,.:@,...............
........#S........;@,...,S@*....*@;,S,.#@@+:#@@S%*,;;@,...............
........##........;@:...;@@@*...,%@+SSS@*,..;@@@S::;?S,...............
........#%........;@,....?@S@,.,%+?@@?;,..,*;%@@@@@@@+................
........#+.......;S@;....;@@#%..,*S@@;.;;+%@@@@@#@S@#,................
........#+.....;*?*#:....:#%@@*..,##@@+@@@@@%@##S#+SS.................
........#+...:%%;.%?......S;*@@?;#@SS@#@#S##S@%*%%%@S.................
........?%...,:...%?......#+.:%@@%#@@@#S@@?+SS@:##?@#,................
........+S......:+#?......%?...:S?@@@#S@?#@@@#@+?@?@@:................
........*S.....;S+S?......*#....?%+@S@@#SS?S%::;#@#+@+................
........*#,...*S;.%?......*S....?%,#@@S@%@@?;%:?@@#*#%................
........;@*..??,..%?......*#....%?:@S;#@S@#@?%#@@@%#%#,...............
........,@?.*?...:#S,.....%%:..,#:,%#+;??#@@@@##+@@;;@,...............
........*@;.:...;S#S,.....?S%,.+#..,#@@@@@S@@@@@#@?.:#,...............
.......;@?.....;#;%%......;#,..,#:..%@;;;:?@@#??#,..;@,...............
.......%S.....,S;,@;......,@:...S*.+@+.....?#*;:@+..;@,...............
.......%%.....+%,#?.......,@+...?%.+@?**%%?;+*%%##,.?S,...............
.......;@?;,..,;SS,.......,#?...?%..:+??+*?%S%%*?@;.%?................
........*@@#S%%#%,.........?#,..?%..........,:+??@*.%%................
.........+@@@@@%...........;@,..?%...............%%.+@,...............
.........:@@%%#%...........,@;..+#,..............+@:.?S,..............
..........S?..,#+...........#%..:@;..............;@+.,SS;,............
.........*@:...+@,..........*@,.,@%..............,@#+**%##%+..........
.........:#;...;@;..........+@+..%@:..............?@@##%%@@@:.........
..........#+....%S,.........,@?..:##:..............?#+*@@#@@:.........
..........#@%;;+*@*..........*#,..,*%%?;:...........,..:*%%*..........
..........:*%S##S#?...........?#:....%@@@?,.:,........................
..............,..,............,+S*;?%S##@@#*:.........................
................................,*%S@+*?S@@@%,........................
..................................:*#S,,:+*;,.........................
....................................,:................................
......................................................................
.......................................................,,,,,..,.......
................................................,*::?+.:S%+%*,**......
...............................................,S+.,*?..SS;S#,.S+.....
...............................................;#...;%..*@:*@;.??.....
................................................S+.,?#;.*S+*?,,S;.....
................................................,*;.,,,...,...+;......
..................................................,...................
......................................................................

......................................................................
..................................,,:::,..............................
................................:%@@@@#S?:............................
................................+@@#?@%?@@,...........................
..............................,?#@@@@@#%@@+...........................
.............................;S@###S####SS?...........................
............................+#%@SS*#@#%%@#,...........................
...........................,#S#@S;?%%S+S@@:...........................
...........................,#+,:,..,,,+@@S+...........................
...........................:@++,.,;*++#S#@+...........................
...........................:#%%?,:S%S;+%@@;...........................
............................%%+?*,;++,:#@#,...........................
............................;%:%#?....+#S:............................
.............................;%?#%*,:?##,.............................
........................,,;+**#@?++?*;,S%+:,,,........................
......................:?S#@###S???S@S%?%@@S?%%%*,.....................
.....................:#?:,,,,..+;:%#%S@@@@@%%%%S#:....................
....................,#@,....:+?S@@#@###S%?++*?S@@%....................
.....,:,..........,:;@@+;*?S@#SS#S?*;:,......,:S@+...........,?**;,...
..,?S#@#S%**?*?*??%?***+;;;;:::,....,::++???%#S%S.......,,:+?%#%S+,...
...;?%S%@@@#%%?+:,,,:;:::,,,,:::::;?#S%*+;,*S@##%****%?%%S%S?+;*:.....
.......;#S#%%SS@#%%?*??%S??%??????**+:....,:%+SS**+++;::,,............
...,;S+::::,,:::::,,;%;,@;.,;..........,;?+..,S:......................
...:S@SSS%%????%SSS#@@@+?#,,*?;........,;,...??.......................
....,:.,:;;;++++++;;;?;.,@+...,.............,S,.......................
.........................?#,................?+........................
.........................:@;.,............,:S,........................
..........................?*:,......,+,.;+:@%.........................
..........................;@@#+.....,S?.++,@%.........................
..........................,#@@@%?????S%*%#S@%.........................
..........................,@@#@@@@@@@@@#@@#@@%,.......................
.........................,S@+::::;;;;;;;;::;%@;.......................
.........................?@**+...........:*++?#,......................
........................:@S.?:...........,?,,.S+......................
........................+#,.,............?:...;#,.....................
........................+%..............:%,....%+.....................
........................+%.............,%+:....+%.....................
........................+%..,,.........**?:....,S,....................
........................+%..:%,....,...:?;......%:....................
........................+%...**....*+..**.......%+....................
........................;#,..,%;...,%+.,........*+....................
........................,#,...:S:...:S*.........%;....................
.........................%;....:%;...:S,........?,....................
.........................+?.....,?++:,#,.......,?,....................
.........................:S,.....,*??,#,.......:?....,.,,,::;:,.;.....
..........................S;.....+?%;:#,.......++..,?;.??.*S;+S;+?,...
..........................*?.....:?:.+S........?:..+S..+S.+#..S%.S+...
..........................;S.....,,..+%.......,%,..;S,.*S,+@+*?::S:...
...........................S;........?%.......++....;+,,,,,,,,..;:....
...........................;S,.......+#,.....,?,......................
............................??.......,#;+;...;%.......................
............................,#;.......*S,%:..*?.......................
.............................+S,......,S%:*,.S+.......................
..............................S+.......,S*..,@+.......................
..............................:S,.......,#+:*@+.......................
...............................S+........;#S;@;.............+:........
...............................?S.........%?.#:...........,;SS%:......
.........,;%;.......,;%;:......:#:........+%+@:...;+..:;?%S%??;,......
........,%S@#%%%%%%%SS%%?,......*%...:,+,.,@@?...*##%S#S?;:,..........
.........,+:::;+++;;;;?+........,%+..?S#,..%@,...;*%+:,...............
.................................:#;..*#,..;@+........................
..................................+#,..?,...+#,.......................
...................................*S,.?,....*?.......................
...................................*##;S,....,S;......................
..................................;%,;S@,.....%%......................
.................................,S;..,#?,,:;?@*......................
................................,%+...*??S@#@#@;......................
..............................,*S?,,,??..:%#;:*S:.....................
..............................;%%#S#S%,...:#,..;#,....................
.................................,,,,....,S*.,;*S,....................
........................................,%%.:S?+,.....................
......................................,+S+.,#*........................
......................................;@+.,?S,........................
......................................,#@S#?,.........................
.......................................,*?:...........................
......................................................................

......................................................................
..................................,:;;;,..............................
................................:%S#@@%%*:............................
................................?@S??#*%@%............................
..............................;%@@@###SS@S:...........................
.............................*#@S#S%##S#SS:...........................
............................*S?@%?*S##+%@*............................
............................#%%#*,**?*:#@%,...........................
...........................,S:.......:%@SS:...........................
...........................:#?*:.:*%+*%%#S,...........................
...........................,S?%*,:???.*S@%............................
............................%?;?*;::,.*@@:............................
............................:%;?S*:..:#%;.............................
.............................:%S%*;:**S*..............................
.......................,;*?%%S@#*+?%+,:#S?++;:,.......................
......................*S??%?*+;:,:%##SS@@@?**?S?,.....................
.....................+@:......:%?*#??S@@##S%SS%@%.....................
.....................##..,:;?%?S@@SS%?+;,,..,:?@S............::,......
...,:+**+::,,,:::;+**SS?**?%?***+:,.....,::;+**@+..........,:S*%*.....
...;##@#@##%%?*+++::,..............:?+???**?S@*S,,,,::;+*??%%?%+,.....
....,,:;###S%%?**;;**???******+????S%*:,..,SSS@S%%???**++;:,..,.......
.....:;.;+++++*?%?+:,+:;#+:;;::::,,.....,;,,:;%,,,....................
....*@@?*+;::::::;;+?SS:S?.:*;,........:+;...%:.......................
....:*;+**??%SS%%??*?S?,;@:.,;:.............+*........................
.....................,...S?................,%,........................
.........................;@,...............+*.........................
..........................%;........,,..;,*%:.........................
..........................;#?*,.....;*;.?.?#,.........................
..........................:@@@S;;;;;*?*;?*#@,.........................
..........................,#@#@@@@@@@######@?,........................
..........................?#*;+++*****+;;;+*@*........................
.........................*@*+:...........+:**@:.......................
........................,@S.?,...........+;:.*?.......................
........................:S,.,...........,+,..,S,......................
........................+*..............*;....**......................
........................;+.............:*:....:%......................
........................;+..,.........,*+;.....%:.....................
........................;*..;+.....,..,;*......?+.....................
........................;%...*:...,?,.,?,......+?.....................
........................;%...,?,...:?,.........;?.....................
........................,S,...;?,...+%,........+*.....................
.........................%:....;?,...?+........+;.....................
.........................**.....:?:+.**........*,.....................
.........................:?......:**:**.......,?......................
..........................%:....,+*+.%+.......:*......................
..........................?*.....+;..S:.......+;......................
..........................;?.....,..,#:......,?,.......,.....,,.......
..........................,S:.......,#:......:+......,+;:?.;?;*+;;....
...........................;%........S+......*:......+?.,S.S;.+%.S:...
............................%*.......*S,*,..,%,......;?,:%,;?+??,%,...
............................:#:......,S+;*..;?........::.....,,.;:....
.............................+%.......:#:;:.?*........................
..............................S:.......;#:..%*........................
..............................;%........+S:*S*........................
..............................,#:........?#,*+.............?;,........
...........,,........,;........%+........:S.%+.........,:+?#S?,.......
.........;+S*;:,,,::;?%*+,.....:S,.......,S*#:..,*%:;*%S%?+;;.........
.........+%?*?%??????*%?:.......*+..;+*;..?@*...*%#%?*;:..............
..........,,..........:,........,%+.,?@;..;@:...,,+,..................
.................................:#:..?*...*S,........................
..................................+S,.+?....?*........................
...................................%S,+*....,%:.......................
..................................;?+%?;.....??.......................
.................................,%,.:#*....:S?.......................
................................,%;..,?%??%%#@;.......................
...............................;%;..,?;.:#@%*%?,......................
..............................*SS??*%*...,S:..+%,.....................
..............................,:;;;;:....;S,..:#,.....................
........................................;S:.*%*;......................
......................................,*%:.+%,........................
......................................S?..:#:.........................
......................................%#**S;..........................
......................................,?S*,...........................
......................................................................

......................................................................
...............................................,:;+;;,................
............................................,:+#@#@@@?.............,..
.........................................:?S@@@@@@@#@#,...............
........................................:#@@@@@S#@#@@S,...............
.......................................,?%*+?S#SS%%@#:................
.......................................;#?+.,%##@#@@:.................
.......................................+%@?,:%##@@@?;++:..............
......................................,%#*...%@@@#S#%?S??+............
....,,,,................................#%,,:###;..?S##+;*?:..........
...:#?#?*+::::,:::::::::,,......,,,,:+++%S**+++??:....,*#:;%;.........
...,%**%+%????*?*******?S??????S%S%S*+;;#S...+;%##S+;,..;S,,%*........
.....**%@%????**+;;;::::;:::,,:@%;%?....?@*:;?##+%#?*SS?*#%:,*%,......
......,:;:,..,,:;+++*****?????+S@;;,....,*SSS%?,,:::,##:::+*+.;S,.....
............................,,:+S%%?:...............%@#?*+;:;:;@+.....
..................................,%@;..........,.,?*;:;+*??***+,.....
....................................%#,......,,++,#+..................
....................................,#%;....,+?*.%%...................
.....................................%?.....+*..:@:...................
.....................................+S....+#*:*?%....................
.....................................*@*;:%#*:%%SS....................
..........................,:........+@#@##@@#@@@@@?,..................
........................,*S#:......:@%:*;::;;;::::@?..................
........................,+#%:......S#+;?%,......*,?@:.................
.........................;@*.....:?#*+:*,......;*+*%%.................
........................,*S*...:?##;,,.........:++.:@;................
.......................,*#%#;:??;,,.,..,*:.....::...*S................
.........................;**?%;.........;#:.........,#;...............
.........................:??+.........,;%%S+.........+%...............
......................,+%%;.....;+;+*SS*:.,%?,........%;..............
.....................;%?;.....:+?SS%S?:.....*S:.......;S..............
....................?S,....,;+**?%S*,........+#+.......S;.............
...................+S,.....,;*#S?;,...........:S?,.....+S.............
...................S+......;?%+................,%S,....:@:............
..................:S,.....:#+,...................%#,...*@S;...........
..................*%....,*#S.....................,SS,..:@%S?..........
..................**...:S+%*......................,%?..,@+,?%,........
..................%*...,,.S:............,...........%*.:@%..;S;.......
..................S+.....:S......,;:*.;*;+:+........,S%::,*#*:%*......
..................??....;S%.....,%:,%,;S++.?+........,%S?,*?:.,??.....
..................:#;..;?#:......%;,%;;%+*:?;..........:%#S%....?%,...
...................%@#S#@;.......,+,,,.,,,,:.............;S#:....%*...
..................,SSSS@%..................................+S?%%S@*...
...............,:+?+..:S,...................................,;S@SSS...
...........,;+*?+;:,:::S+.....................................+?.,?+..
...........;S%%?***+****;...................................,*#+;;*?..
............,,,,,...........................................:???**:...
......................................................................
......................................................................

......................................................................
..................................:*?%*,..............................
.................................,S@@@@S;,............................
.................................,S@@SS##S,...........................
..................................S@#S???S+....................,,.,,..
.....*?;;..,.....................,S%%*:;,:+...............,,:,.*%*;,..
....,:;,..,:,,.:..,...............;#%,+%;?%..........,,,,;:,:,.,:*;...
.,?S+..........,.,:.;,.:,.,........;S;:+%S;....,,:::,:,,........:S*...
.,S+,............,,,,,,,,,:.:,,::;+?**?%#*::,:,;;;;:::,,,,,;+?**.+%...
.;%...,:;++;++++++;;+++++;+;?S%?*;?#S++:S#*;%%+++;+*;++*????%?;,.,S,..
.;%.+?%S%?%***+;;;;;*;;;;;;;:S#:++,*?##S@S?;S%;+++++++++;::,....,;S,..
.+%.,::::::,,,::;;;;::::;;;+*S@+;;,:;+*?+*?##%+::,,,,...........,?S:..
.:#;,................,,.:.:,,,:%?;.,;....+;**,,.:,:,,:,:,,,,....:+::,.
.:%S:.:;:;..,,,.:.,;.:,.,......:%...,;:..,.++........,.,,:,,,::,+?+:,.
...,..+%*:,::,,.,...............%+..::,...:S,.........................
................................:%........*?..........................
.................................?,.......S+..........................
................................;##S%%%%%S@:..........................
...............................*%??SS????+%+..........................
..............................+*;++*:.....??..........................
.............................:%..,.:......%%..........................
.............................?+..........+%%..........................
............................,S,......,;.,;;%..........................
...........................,;S.......+;...:%..........................
............................;S,.....,%.,,.,%..........................
............................:S...+*.?S;+,.,%,.........................
............................;?::.*S*+?S....?:.........................
............................?%*,,%@*.,%::..?+.........................
..........................,,%+..:@*..,%+,..S;.........................
..........................,?:...;%...,%,..,%,.........................
..........................?;....**....?:,.:S,.........................
.........................:?...;;?:....?+;,+?..........................
.........................*:..,%:?,....%,.,*%..........................
........................:?..:+;:?.....%;.;?%..........................
........................;*.;+;+%:.....;%:,*%..........................
........................++.+*?S:.......;#SS?..........................
........................;+,+:%,........+*::;+:........................
........................:###S:.........:;++;*%%?,.....................
........................,S?S+...,,,.,::,...,,:++......................
........................;*:*...:*,?:%,;;*.............................
.......................;*,+;...:*,?:*;;:*.............................
......................:#:;*.....:,,..,.,..............................
.......................+%%,...........................................
........................,,............................................

1. This entire series of movements is considered one exercise. You move rhythmically and continuously, without stopping, from one position to the next. Chant the mantra Har once per count as indicated below.

A. Extend the arms straight over the head, hugging the ears. Clap the hands 8 times so that the entire surface of the palms are firmly struck. B. Immediately bend forward and strike the ground with the palms 8 times. Strike hard enough to make a noise.

C. Straighten the body and extend the arms to the sides parallel to the ground, palms facing down as (1A) down. Pump the arms 30 degrees up and 30 degrees down as though you were trying to fly. Repeat the 2-part motion 8 times.

D. Stand with the feet shoulder-width apart and extend the arms to the sides parallel to the floor, palms facing down. Then jump up and land with the arms and legs crossed. Again, jump up and land in the original position, arms extended and feet spread apart. Keep the arms straight and parallel to the ground, and alternate the top arm and front leg. Chant Har with each jump. Continue for 4 complete cycles or 8 counts.

E. Tum diagonally and come into Archer Pose. Using the strength of the thighs, bend the front knee deeply over the toes 8 times.

F. Turn to the opposite diagonal into Archer Pose with the opposite leg forward and again bend the front knee deeply 8 times.

G. Repeat the crisscross jumps.

Page 90

......................................................................
......................................................................
.........................,,....?%:....................................
...................,,,,:,S%:..,S#%..,*S:;***+:........................
..................:@@@@@@@@#;.,SS#,:#@@@@@@@@+........................
..................,+++++*S+:,.,SS@;,;*+::,,,,.........................
..............................+%?@%...................................
..............................S*.#@*..................................
.............................*#,:#+#;.................................
............................:@;.%S.:#;................................
...........................,#+.+@#%.;#+...............................
..........................;#*.;@;,%S,:%?,.............................
.........................+@+.,#*...?S,.?S:............................
........................+#;.,S%.....*#:.+S?...........................
.......................*S:..%%,::,...*#;.,?%,.........................
......................*#:..?%.?@#S:...+#,..+S;........................
.....................*@:..+#:*@#@@@S%:.*#:..:S+.......................
....................;@;..:#;#@@@@@@@#@+.?@:..:#?......................
...................:#*..,S*,@@@@@@##@@+..?@:..,@;.....................
...................?S...,S,?@@@@@@#####:..S%...S+.....................
...................#*...+@#@@S@@*S@@@@@%..*#,..?+.....................
...................#*...*@#@@@@@%S*@@@@@:.*#,..?%.....................
...................?%...*@#@@?:**:.+?;S@*.*S...?S.....................
...................+#...+@@@%::,...,++%@?.%*...?S.....................
...................+#...,SS@S%**,.,?*%S@+,#;...?%.....................
...................+#...,?*@:;?%+.,?S+,@,*S....?+.....................
...................+@:...%?@+.:,,:,..,%S*@?....#+.....................
...................;@;..:@%;#*,*%S%*,%%*@@#:..:#,.....................
...................:@;.:#@#?+@%*S#?*S@?#*#@#:.%*......................
....................#;.S@#?#@@?*???*+@@;.:#@%;S,......................
...................:S?S@@SS%S@@+..*;%@;?:.;@@@S,......................
...................+@@@*#%%#::S@#%S%@+,+%..:#@S,......................
...................+@@*:#:%%..,%@@@@;+*.%;..+@?.......................
...................,%S.,:.**....;**:.:?.,,.,#?,.......................
....................;#,...::..........,....*S.........................
.....................S*....................%%.........................
.....................*%..................,*S%.........................
.....................;@,,%*,...........,;?*#%.........................
.....................,@*.,????:.......,??:,#?.........................
......................+@,..,::,...........,@;.........................
.......................S?.................;#,.........................
.......................;@;................?%..........................
........................#S................#+..........................
........................*@:...............#?,.........................
........................:@@%+;;,,,,,,,;+*%@@+......,..................
........................:@@S@@@@S##@@#@@@#@@@,........................
.......................:#@@S#@#@#@@@@##@@?S+#%........................
......................,#SS*.*#:;;;;;:,,:*%%*,#?.......................
.....................,%@+?.:S;...........+S:.:@;......................
.....................+@+...+;............,:...*#,.....................
.....................S#,......................:@;.....................
.....................S?.......................,@;.....................
.....................S+.......................,@+.....................
.....................%:.....................,?:@S.....................
....................,@:......................%;%S,....................
....................;@,...........,+,........:,*@:....................
....................%%............;@,..........;@+....................
...................,@+............:@;....,,....,@?....................
...................+@:............?@%...;%,.....?#,...................
...................+S.......,%+..;#+@+..%+......:@;...................
...................?*......,%#,..S*.+@:.#;.......%?...................
...................S*......:@;..?#,..S?.S?*......*#,..................
..................,#:......:@,.:#;...+#+SS;......:@:..................
..................+S,......:@:.S*....,SSS#,......,@+..................
..................%%.......,#**#,.....,S#;.......,@%..................
..................%%........?S#+.......:@;........%?..................
..................?*........:@#,........%%..,*;...%#,.................
..................%+........;@?.........*S...SS...;@,.................
.................,@;........+@:.........;S,.,S;...:#;.................
.................+@:........S*..........,@:.?+.....#*.................
.................*#,.......:#,..........,S*.S:.....S?.................
.................*#........*%............;@,+%,....##,................
.................S+.......,S%............,#+.,,..,%#@*................
................:#,..*?...,@;.............SS.....,+,;#,...............
................??...*@;..;@;.............;@;........S+...............
...............;#:..,%@:..*@;.............,S#,.......+?...............
..............,#%..,SS+..,@#...............:@,.......*#...............
..............+@;.:S+..;:*@?................S?.....,?#?...............
.............,#%.,#%.+?*,#@;................;@+....;@@+...............
.............?@:..;*+S:.?@+..................%#,...;S#,...............
............:@S.....*;.:#;...................:@;.....S?...............
............:@*.......,#*.....................*#*:,,;#S...............
.............?#,.....:S?.......................;@@@@@@*...............
.............,#%,,.,:#%.........................*@%**@*...............
..............+@S#%#@S,..........................#;..??...............
.............,%@#@#@#............................@+..,%%,.............
..............+#+++@%............................?S,...%%,............
.............,#?...S*.......::.;;,...,*,..*+......S%....%%............
.............:@;...#?......*?:.+@:..,?#%..,%?.....+@:%??S#,...........
.............*@:...*#.....,@;..,@:..+#?@?..:@,....,##@S?+,............
............:@#:...+#.....,#;..:@;.;#;,+@*.+@,.....,+:................
............:S@#??;*@......+%;.:*+.:;,.,,::%;.........................
.............,:+?S@#?.......:+............,,..........................
..................:,..................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
..............,.......................................................
..............,......,,...............................................
.............,;;;*?%%SSS?*;,..........................................
.........,;?%S%#%?+;:,,,:+%#?*;:......................................
.......,*S?;,,.....??.,+%S@@@@@@%:....................................
......;S+,.......;;:%#@@@@S???S@@@;...................................
.....;@;......,;.+####@S;,....:?#@@:..................................
....,#+.......,?*;#@##*.........,?%#?,................................
....*#,........,;@@@@+.............;%#+,..............................
...,#*.........?S@@#:................+#S;.............................
...:@+..,,+:..,%%@@+..................,?#?:...........................
...:@+..?%?#;..,*#@?....................,?@+..........................
...:@*...;%#@?,..:S@*.....................;#S:........................
...,@S.....:*#@%;,?@@;.....................,%@+.......................
....%@,.......;?SS#@@@;......................*@*......................
....:@*..........,S@#@@+......................:#%,....................
.....*@,..........%@;:#@;................,?,...,?%,...................
.....,#?..........%@,.:#@;...............:@,.....*S,..................
......+@;.......,.%@,..,#@;..............,#+...,,.+S:.................
......,SS......+*;@@;...:#@,..............;#*:*;?..%S,................
.......+@;....,#;%#@+....+@?.......+?......;%S#:%+:,#+................
.......,@%...:S*.:;@:....,@#....++.*?.,*,;%#S@@;*#*.+S,...............
........S#..,?;...;@,....;@?...,#S.*?.,SS@@@@@@;*@,.:@,...............
........#S........;@,...,S@*....*@;,S,.#@@+:#@@S%*,;;@,...............
........##........;@:...;@@@*...,%@+SSS@*,..;@@@S::;?S,...............
........#%........;@,....?@S@,.,%+?@@?;,..,*;%@@@@@@@+................
........#+.......;S@;....;@@#%..,*S@@;.;;+%@@@@@#@S@#,................
........#+.....;*?*#:....:#%@@*..,##@@+@@@@@%@##S#+SS.................
........#+...:%%;.%?......S;*@@?;#@SS@#@#S##S@%*%%%@S.................
........?%...,:...%?......#+.:%@@%#@@@#S@@?+SS@:##?@#,................
........+S......:+#?......%?...:S?@@@#S@?#@@@#@+?@?@@:................
........*S.....;S+S?......*#....?%+@S@@#SS?S%::;#@#+@+................
........*#,...*S;.%?......*S....?%,#@@S@%@@?;%:?@@#*#%................
........;@*..??,..%?......*#....%?:@S;#@S@#@?%#@@@%#%#,...............
........,@?.*?...:#S,.....%%:..,#:,%#+;??#@@@@##+@@;;@,...............
........*@;.:...;S#S,.....?S%,.+#..,#@@@@@S@@@@@#@?.:#,...............
.......;@?.....;#;%%......;#,..,#:..%@;;;:?@@#??#,..;@,...............
.......%S.....,S;,@;......,@:...S*.+@+.....?#*;:@+..;@,...............
.......%%.....+%,#?.......,@+...?%.+@?**%%?;+*%%##,.?S,...............
.......;@?;,..,;SS,.......,#?...?%..:+??+*?%S%%*?@;.%?................
........*@@#S%%#%,.........?#,..?%..........,:+??@*.%%................
.........+@@@@@%...........;@,..?%...............%%.+@,...............
.........:@@%%#%...........,@;..+#,..............+@:.?S,..............
..........S?..,#+...........#%..:@;..............;@+.,SS;,............
.........*@:...+@,..........*@,.,@%..............,@#+**%##%+..........
.........:#;...;@;..........+@+..%@:..............?@@##%%@@@:.........
..........#+....%S,.........,@?..:##:..............?#+*@@#@@:.........
..........#@%;;+*@*..........*#,..,*%%?;:...........,..:*%%*..........
..........:*%S##S#?...........?#:....%@@@?,.:,........................
..............,..,............,+S*;?%S##@@#*:.........................
................................,*%S@+*?S@@@%,........................
..................................:*#S,,:+*;,.........................
....................................,:................................
......................................................................
.......................................................,,,,,..,.......
................................................,*::?+.:S%+%*,**......
...............................................,S+.,*?..SS;S#,.S+.....
...............................................;#...;%..*@:*@;.??.....
................................................S+.,?#;.*S+*?,,S;.....
................................................,*;.,,,...,...+;......
..................................................,...................
......................................................................

......................................................................
..................................:*?%*,..............................
.................................,S@@@@S;,............................
.................................,S@@SS##S,...........................
..................................S@#S???S+....................,,.,,..
.....*?;;..,.....................,S%%*:;,:+...............,,:,.*%*;,..
....,:;,..,:,,.:..,...............;#%,+%;?%..........,,,,;:,:,.,:*;...
.,?S+..........,.,:.;,.:,.,........;S;:+%S;....,,:::,:,,........:S*...
.,S+,............,,,,,,,,,:.:,,::;+?**?%#*::,:,;;;;:::,,,,,;+?**.+%...
.;%...,:;++;++++++;;+++++;+;?S%?*;?#S++:S#*;%%+++;+*;++*????%?;,.,S,..
.;%.+?%S%?%***+;;;;;*;;;;;;;:S#:++,*?##S@S?;S%;+++++++++;::,....,;S,..
.+%.,::::::,,,::;;;;::::;;;+*S@+;;,:;+*?+*?##%+::,,,,...........,?S:..
.:#;,................,,.:.:,,,:%?;.,;....+;**,,.:,:,,:,:,,,,....:+::,.
.:%S:.:;:;..,,,.:.,;.:,.,......:%...,;:..,.++........,.,,:,,,::,+?+:,.
...,..+%*:,::,,.,...............%+..::,...:S,.........................
................................:%........*?..........................
.................................?,.......S+..........................
................................;##S%%%%%S@:..........................
...............................*%??SS????+%+..........................
..............................+*;++*:.....??..........................
.............................:%..,.:......%%..........................
.............................?+..........+%%..........................
............................,S,......,;.,;;%..........................
...........................,;S.......+;...:%..........................
............................;S,.....,%.,,.,%..........................
............................:S...+*.?S;+,.,%,.........................
............................;?::.*S*+?S....?:.........................
............................?%*,,%@*.,%::..?+.........................
..........................,,%+..:@*..,%+,..S;.........................
..........................,?:...;%...,%,..,%,.........................
..........................?;....**....?:,.:S,.........................
.........................:?...;;?:....?+;,+?..........................
.........................*:..,%:?,....%,.,*%..........................
........................:?..:+;:?.....%;.;?%..........................
........................;*.;+;+%:.....;%:,*%..........................
........................++.+*?S:.......;#SS?..........................
........................;+,+:%,........+*::;+:........................
........................:###S:.........:;++;*%%?,.....................
........................,S?S+...,,,.,::,...,,:++......................
........................;*:*...:*,?:%,;;*.............................
.......................;*,+;...:*,?:*;;:*.............................
......................:#:;*.....:,,..,.,..............................
.......................+%%,...........................................
........................,,............................................

......................................................................
..................................,,:::,..............................
................................:%@@@@#S?:............................
................................+@@#?@%?@@,...........................
..............................,?#@@@@@#%@@+...........................
.............................;S@###S####SS?...........................
............................+#%@SS*#@#%%@#,...........................
...........................,#S#@S;?%%S+S@@:...........................
...........................,#+,:,..,,,+@@S+...........................
...........................:@++,.,;*++#S#@+...........................
...........................:#%%?,:S%S;+%@@;...........................
............................%%+?*,;++,:#@#,...........................
............................;%:%#?....+#S:............................
.............................;%?#%*,:?##,.............................
........................,,;+**#@?++?*;,S%+:,,,........................
......................:?S#@###S???S@S%?%@@S?%%%*,.....................
.....................:#?:,,,,..+;:%#%S@@@@@%%%%S#:....................
....................,#@,....:+?S@@#@###S%?++*?S@@%....................
.....,:,..........,:;@@+;*?S@#SS#S?*;:,......,:S@+...........,?**;,...
..,?S#@#S%**?*?*??%?***+;;;;:::,....,::++???%#S%S.......,,:+?%#%S+,...
...;?%S%@@@#%%?+:,,,:;:::,,,,:::::;?#S%*+;,*S@##%****%?%%S%S?+;*:.....
.......;#S#%%SS@#%%?*??%S??%??????**+:....,:%+SS**+++;::,,............
...,;S+::::,,:::::,,;%;,@;.,;..........,;?+..,S:......................
...:S@SSS%%????%SSS#@@@+?#,,*?;........,;,...??.......................
....,:.,:;;;++++++;;;?;.,@+...,.............,S,.......................
.........................?#,................?+........................
.........................:@;.,............,:S,........................
..........................?*:,......,+,.;+:@%.........................
..........................;@@#+.....,S?.++,@%.........................
..........................,#@@@%?????S%*%#S@%.........................
..........................,@@#@@@@@@@@@#@@#@@%,.......................
.........................,S@+::::;;;;;;;;::;%@;.......................
.........................?@**+...........:*++?#,......................
........................:@S.?:...........,?,,.S+......................
........................+#,.,............?:...;#,.....................
........................+%..............:%,....%+.....................
........................+%.............,%+:....+%.....................
........................+%..,,.........**?:....,S,....................
........................+%..:%,....,...:?;......%:....................
........................+%...**....*+..**.......%+....................
........................;#,..,%;...,%+.,........*+....................
........................,#,...:S:...:S*.........%;....................
.........................%;....:%;...:S,........?,....................
.........................+?.....,?++:,#,.......,?,....................
.........................:S,.....,*??,#,.......:?....,.,,,::;:,.;.....
..........................S;.....+?%;:#,.......++..,?;.??.*S;+S;+?,...
..........................*?.....:?:.+S........?:..+S..+S.+#..S%.S+...
..........................;S.....,,..+%.......,%,..;S,.*S,+@+*?::S:...
...........................S;........?%.......++....;+,,,,,,,,..;:....
...........................;S,.......+#,.....,?,......................
............................??.......,#;+;...;%.......................
............................,#;.......*S,%:..*?.......................
.............................+S,......,S%:*,.S+.......................
..............................S+.......,S*..,@+.......................
..............................:S,.......,#+:*@+.......................
...............................S+........;#S;@;.............+:........
...............................?S.........%?.#:...........,;SS%:......
.........,;%;.......,;%;:......:#:........+%+@:...;+..:;?%S%??;,......
........,%S@#%%%%%%%SS%%?,......*%...:,+,.,@@?...*##%S#S?;:,..........
.........,+:::;+++;;;;?+........,%+..?S#,..%@,...;*%+:,...............
.................................:#;..*#,..;@+........................
..................................+#,..?,...+#,.......................
...................................*S,.?,....*?.......................
...................................*##;S,....,S;......................
..................................;%,;S@,.....%%......................
.................................,S;..,#?,,:;?@*......................
................................,%+...*??S@#@#@;......................
..............................,*S?,,,??..:%#;:*S:.....................
..............................;%%#S#S%,...:#,..;#,....................
.................................,,,,....,S*.,;*S,....................
........................................,%%.:S?+,.....................
......................................,+S+.,#*........................
......................................;@+.,?S,........................
......................................,#@S#?,.........................
.......................................,*?:...........................
......................................................................

......................................................................
...............................................,:;+;;,................
............................................,:+#@#@@@?.............,..
.........................................:?S@@@@@@@#@#,...............
........................................:#@@@@@S#@#@@S,...............
.......................................,?%*+?S#SS%%@#:................
.......................................;#?+.,%##@#@@:.................
.......................................+%@?,:%##@@@?;++:..............
......................................,%#*...%@@@#S#%?S??+............
....,,,,................................#%,,:###;..?S##+;*?:..........
...:#?#?*+::::,:::::::::,,......,,,,:+++%S**+++??:....,*#:;%;.........
...,%**%+%????*?*******?S??????S%S%S*+;;#S...+;%##S+;,..;S,,%*........
.....**%@%????**+;;;::::;:::,,:@%;%?....?@*:;?##+%#?*SS?*#%:,*%,......
......,:;:,..,,:;+++*****?????+S@;;,....,*SSS%?,,:::,##:::+*+.;S,.....
............................,,:+S%%?:...............%@#?*+;:;:;@+.....
..................................,%@;..........,.,?*;:;+*??***+,.....
....................................%#,......,,++,#+..................
....................................,#%;....,+?*.%%...................
.....................................%?.....+*..:@:...................
.....................................+S....+#*:*?%....................
.....................................*@*;:%#*:%%SS....................
..........................,:........+@#@##@@#@@@@@?,..................
........................,*S#:......:@%:*;::;;;::::@?..................
........................,+#%:......S#+;?%,......*,?@:.................
.........................;@*.....:?#*+:*,......;*+*%%.................
........................,*S*...:?##;,,.........:++.:@;................
.......................,*#%#;:??;,,.,..,*:.....::...*S................
.........................;**?%;.........;#:.........,#;...............
.........................:??+.........,;%%S+.........+%...............
......................,+%%;.....;+;+*SS*:.,%?,........%;..............
.....................;%?;.....:+?SS%S?:.....*S:.......;S..............
....................?S,....,;+**?%S*,........+#+.......S;.............
...................+S,.....,;*#S?;,...........:S?,.....+S.............
...................S+......;?%+................,%S,....:@:............
..................:S,.....:#+,...................%#,...*@S;...........
..................*%....,*#S.....................,SS,..:@%S?..........
..................**...:S+%*......................,%?..,@+,?%,........
..................%*...,,.S:............,...........%*.:@%..;S;.......
..................S+.....:S......,;:*.;*;+:+........,S%::,*#*:%*......
..................??....;S%.....,%:,%,;S++.?+........,%S?,*?:.,??.....
..................:#;..;?#:......%;,%;;%+*:?;..........:%#S%....?%,...
...................%@#S#@;.......,+,,,.,,,,:.............;S#:....%*...
..................,SSSS@%..................................+S?%%S@*...
...............,:+?+..:S,...................................,;S@SSS...
...........,;+*?+;:,:::S+.....................................+?.,?+..
...........;S%%?***+****;...................................,*#+;;*?..
............,,,,,...........................................:???**:...
......................................................................
......................................................................

......................................................................
..................................,:;;;,..............................
................................:%S#@@%%*:............................
................................?@S??#*%@%............................
..............................;%@@@###SS@S:...........................
.............................*#@S#S%##S#SS:...........................
............................*S?@%?*S##+%@*............................
............................#%%#*,**?*:#@%,...........................
...........................,S:.......:%@SS:...........................
...........................:#?*:.:*%+*%%#S,...........................
...........................,S?%*,:???.*S@%............................
............................%?;?*;::,.*@@:............................
............................:%;?S*:..:#%;.............................
.............................:%S%*;:**S*..............................
.......................,;*?%%S@#*+?%+,:#S?++;:,.......................
......................*S??%?*+;:,:%##SS@@@?**?S?,.....................
.....................+@:......:%?*#??S@@##S%SS%@%.....................
.....................##..,:;?%?S@@SS%?+;,,..,:?@S............::,......
...,:+**+::,,,:::;+**SS?**?%?***+:,.....,::;+**@+..........,:S*%*.....
...;##@#@##%%?*+++::,..............:?+???**?S@*S,,,,::;+*??%%?%+,.....
....,,:;###S%%?**;;**???******+????S%*:,..,SSS@S%%???**++;:,..,.......
.....:;.;+++++*?%?+:,+:;#+:;;::::,,.....,;,,:;%,,,....................
....*@@?*+;::::::;;+?SS:S?.:*;,........:+;...%:.......................
....:*;+**??%SS%%??*?S?,;@:.,;:.............+*........................
.....................,...S?................,%,........................
.........................;@,...............+*.........................
..........................%;........,,..;,*%:.........................
..........................;#?*,.....;*;.?.?#,.........................
..........................:@@@S;;;;;*?*;?*#@,.........................
..........................,#@#@@@@@@@######@?,........................
..........................?#*;+++*****+;;;+*@*........................
.........................*@*+:...........+:**@:.......................
........................,@S.?,...........+;:.*?.......................
........................:S,.,...........,+,..,S,......................
........................+*..............*;....**......................
........................;+.............:*:....:%......................
........................;+..,.........,*+;.....%:.....................
........................;*..;+.....,..,;*......?+.....................
........................;%...*:...,?,.,?,......+?.....................
........................;%...,?,...:?,.........;?.....................
........................,S,...;?,...+%,........+*.....................
.........................%:....;?,...?+........+;.....................
.........................**.....:?:+.**........*,.....................
.........................:?......:**:**.......,?......................
..........................%:....,+*+.%+.......:*......................
..........................?*.....+;..S:.......+;......................
..........................;?.....,..,#:......,?,.......,.....,,.......
..........................,S:.......,#:......:+......,+;:?.;?;*+;;....
...........................;%........S+......*:......+?.,S.S;.+%.S:...
............................%*.......*S,*,..,%,......;?,:%,;?+??,%,...
............................:#:......,S+;*..;?........::.....,,.;:....
.............................+%.......:#:;:.?*........................
..............................S:.......;#:..%*........................
..............................;%........+S:*S*........................
..............................,#:........?#,*+.............?;,........
...........,,........,;........%+........:S.%+.........,:+?#S?,.......
.........;+S*;:,,,::;?%*+,.....:S,.......,S*#:..,*%:;*%S%?+;;.........
.........+%?*?%??????*%?:.......*+..;+*;..?@*...*%#%?*;:..............
..........,,..........:,........,%+.,?@;..;@:...,,+,..................
.................................:#:..?*...*S,........................
..................................+S,.+?....?*........................
...................................%S,+*....,%:.......................
..................................;?+%?;.....??.......................
.................................,%,.:#*....:S?.......................
................................,%;..,?%??%%#@;.......................
...............................;%;..,?;.:#@%*%?,......................
..............................*SS??*%*...,S:..+%,.....................
..............................,:;;;;:....;S,..:#,.....................
........................................;S:.*%*;......................
......................................,*%:.+%,........................
......................................S?..:#:.........................
......................................%#**S;..........................
......................................,?S*,...........................
......................................................................

..............,,,.....................................................
............:*%%*++;;,,,...........................:,,................
............?#%?,:*::;++++;:,,.................,:;*S%+,...............
............,:+S*++**+;;::::;++*:..........,;+??+;;:;.................
..............,:::,..,:;+++;:,:,++,....,:;*?*;,.......................
..........................,:;++,.:*+,..+#%;,..........................
..............................,*+..;*:.,:,............................
................................+?:.,;;...............................
..........................,;;:,..,*?+;;*:.............................
......................,;?S#@#S#S*,,S?SS##%............................
.....................:S@@#@S::++?+;S+:,,,+*:..........................
.....................%@#@###+.+%,,+S#%*:,.;%*,........................
.....................;##@@#S*,;:;%++SS,,,..++?+,......................
......................,;+:*%**SS?SS#@+:,...,..+?:.....................
............................,*%,,:::;;+;,......,?+....................
.....................,:;;+++?S@?,......,;,:,.....*%:..................
................,:;+++;::,,..,?@S+++;,,;:;,..:;.,*##+,................
..:;***;;::;;;+++;::;;:;;;+++++??*;+***+:,...,;?S#S++?+...............
..*#%?*:;;+++;;;;;+++;:::,,,,.........,:;*??%##S+:+;::%?,.............
..,:*???+?+;;:;::,,..........,,.,,,.......%@S+,...,:;+++%,............
.....,,::,..................+:*,+++,.....,S+;,.......,+.+*............
...........................,?,*:+;*:.....:%..........::..*;...........
............................,:.,,,:......,%.........:;...,?,..........
..........................................%,......,:;.....;?..........
..........................................%:......:?.......%:.........
..........................................%;......+%?......*?.........
..........................................*;......+.?*.....+S,........
..........................................;+.....,*..?+....**;........
..........................................:?.....,*..,?,...?+*........
..........................................;%.....:*...++...,:*,.......
..........................................+%.....;;...,?.....;*.......
..........................................?+.....+,....++....,?;......
..........................................%:.....*,.....*:...*+%......
..........................................?,..,?:?:.....:*...,,?......
..........................................?,...:?%,.....,*....,S,.....
.........................................:*.....*?.......*,....?+.....
.........................................++....:*;.......+;.::+;%.....
.........................................*?.:.;*?:.......,*:*:;:?.....
.........................................,?*?+?%*,........,%%?*%+.....
..........................................,#@S@:...........:##%#:.....
...........................................?;+?.............;?.*,.....
...........................................+:,?.............;?.**,....
..........................................,*,,?,............,++,,+;,..
.........................................:+:.;+...............:*+*%?,.
........................................,?*??*,................,:,,...
..........................................,,,.........................

......................................................................
...,,.................................................................
..;##%*****+:.........................................................
..:+**?*+;;:?*,................,;:::,.................................
......,:?%;..;?:..............,S@S#@S?**,.............................
.........,??,.:%+..............+SS?+;;,+%,............................
...........*%,.,??,.............,:;;+?*,;S+...........................
............?S,..+%+.................,;%+,%?,.........................
.............%%,..,**:.................,??,*%:........................
..............%%,...:%?....,,:::;++;:,...?%.:%*,......................
...............?S,....*?,;%###@#@@@#S%*;,.%%.,+?;.....................
................*%,.;:++%#@#@@#@@?,,,;;+?,,#+..,?*....................
.................+%;::,.;?%S##?@@%..?S%;#*.;@*:..S:...................
..................:??,...;*%S@##S#:.,++,:?;.*S:..S+...................
....................+%;...**@#%#*;.....;+%#,%:...#;...................
.....................,%?,.,??#%S*:;,...:;*%:S...:#,...................
.......................*S:.,?S@@@**????****;#:..*%....................
........................+#,.,+?S#@+.,::;#+?S@#:.%;....................
.........................%?...?#%?S..;?,:S+,+#S;S,....................
.........................:#,..*#@*%?*;*+,%**+?@#?.....................
..........................%#+,+##,,*SSS#S##?:+%#@*....................
..........................:#@##@#,....,+;*;,;+:+SS+,..................
...........................:#@?*:......,:+*:.;:..,+%,.................
............................,S*............:.,,....%*.................
.............................:S+.............+:....#?.................
..............................,*?:.........,:?,....?%.................
................................;S;.......,++,.....;@,................
.................................:S*................S*................
..................................,%?,..............:#;...............
...................................,SS:..............;S,..............
....................................,*#*,.........,:;*##:.............
......................................:?%:.,,:;+*%%S#%%##?:...........
........................................;SS%SS#S%S%**+:,;S@%,.........
.........................................*@SS%?%#+,.......+#%,........
.......................,,,:.;;,+:;.......*SS+,.,S+.........+#*........
......................:?,:%.%?:#:+*......?+*:...;:..........+#,.......
......................;%.:S,?%,%+:%......%::,............::.,#;.......
......................,+;,:,::.,,+,.....;?...............;;..?%.......
.......................................,%:................,..*@,......
.......................................;%.............::.....:@;......
.......................................?;.............?S......;%,.....
......................................,#;.............%%.......*S,....
.......................................S;.............%+........S*....
.......................................**;,..........,S,........;#,...
.......................................+#:;,.........?*.........;#,...
.......................................:#*+.........:#*.........;#,...
........................................S*..........%*%,........;#,...
........................................;S.........:S.++..,,....;%....
........................................,#;........?+.,?.*%,....;S....
.........................................S*.......:S,..%%%,.....,S,...
.........................................S;.......+?...?%,......,S:...
........................................:#,.......%:..:%,........%*...
........................................?*.......,%,.,S:.........S:...
.......................................,S,.......+*..**.........*?....
.......................................**........?;.:S,.......,**.....
......................................,#:......,;S,.%+.......,?;......
.....................................,%@;......*#:.:S,..,:...?;.......
....................................;S+;+.....,%,.,S*..,+*..;*........
...................................+%%........++..+@;,;*?:,+%,........
..................................;S,;,......:%,..+@@S%%%%%+,.........
.................................:#;........,%:...?@@SS@#+,...........
................................,S*........:?:..,*?:;+%%..............
................................:@;...,...:S:...;S,...,%*;:...........
.................................%#*:*S;*?S;....,+?*+;,:;;*%;.........
................................,S####@%;:,........,:+*+:..*#,........
................................+@SS##;................:**+?#;........
........,:....................:*#%.;%;...................,:;+:........
........,..................,:??+:,,%,.................................
...........................:##?++:%;..................................
............................,:++?*;...................................
......................................................................

H. Remain with the feet apart and extend the arms above the head, hugging the ears, and stretch backward 8 times.

I. Repeat the crisscross jumps.

J. Stand with the feet shoulder-width apart, arms extended above the head. Bending from the waist, stretch 4 times to the right and 4 times to the left.

K. Repeat the crisscross jumps.

This is called the Elementary Woman Exercise. The greatest benefit lies in its stimulation of the entire glandular system, which helps keep the body healthy. The glands are considered ''the guardians of health", and according to yogic scriptures, they affect both the physical and subtle bodies. Additionally, practicing this series will build stamina and benefit the body in the following ways: crisscross jumps balance the metabolism; Archer Pose applies pressure on the thigh bone to help create a balance in the essential elements of calcium, magnesium, potassium and sodium; backward stretching works on the lymphatic system; clapping massages the brain; pumping the arms stimulates meridian points on the forearm for the colon, stomach, spleen and liver and stretching to the sides moves the colon. It is very important to touch the tip of the tongue to the upper palate as you chant Har. Five or six repetitions of this series will balance the entire body. ''62 minutes a day will fill the daily requirement for exercise." With so many positive effects, this series stands out as one to practice regularly. And it's fun!

2. Relax. After doing this exercise set for an extended period of time, it is important to rest. If you practice it on consecutive days, alternate between the following positions for relaxation: one day rest on the back in Vayu Praan Mudra with the knees pulled into the chest and the arms wrapped around the bent legs. The next day, rest in Baby Pose by sitting on the heels with the forehead on the ground and the arms by the sides. Relax in these postures while listening to Dhan Dhan Ram Das Guru or some other uplifting music. Rest deeply.

Comments: Is there one set of exercises that will work you thoroughly in all the major systems of the body? Yes! This kriya balances you totally. If you don't want to learn hundreds of sets, just do this set every day for 62 minutes. It will stimulate the glandular system, invigorate the inner organs, strengthen the immune system, balance the minerals in the body, and increase your stamina. From Inner Workout, Taught by Yogi Bhajan in the summer of 1985 at the Khalsa Women's Training Camp

Page 91

Kundalini Yoga for connecting with your source of infinite energy

................................................................,,....
............................................................,,,;?*....
.........................................................,;*+;??**....
........................................................;+??;,+++:....
..........................,:::,........................;:.,..,:;,.....
........................,;;:,::+,....................,;*,...:;:.......
........................+:.....,+,.................,:;,..,;;:,........
.......................:;.......,+...............,;;:...:+:...........
.........,.............+,........+,............:;;,....;;,............
.....,,.:**,...........+,........+..........,:;:,....,;:..............
.....;*:;+*;...........:;.......:;........,:;:.....,;;,...............
.....:***+;+............:;,...,;;.......,:;:.....,;;,.................
.....,+:*?;*,............*;;::;*:....,:;;:.....,:;,...................
......*,,;+;;.......,,::;:.,,,.,;;;:;::,.....,:;:.....................
......;:,+,+,.....:;;::,..........,........,;;,.......................
......,+,,,+....,;;,.....................,;;,.........................
.......+,.,+,..:;,.....................,;:,...........................
.......*,..:+,;:......................;;,.............................
.......+,...;*,......................:;...............................
.......+,...,+....,:,...............:;................................
.......;:....;..,;;:+...............+,................................
.......,+,.....:;,.,;..............,+.................................
........:+,,,:;:...,+..............,+.................................
.........,;;::,....,;..............:;.................................
...................:+..............::.................................
...................:;..............::.................................
...................;:..............:;.................................
...................;:..............,+,................................
..................,+,...............:+,...............................
.............,,,::;,.................,;;:::,..........................
.........,:;::::,,......................,,::;;,.......................
.......:;:,..................................:+:......................
......;:....,,,,,,.................,,,::::,,..,;:.....................
.....:;....,;::::::::,,........,::;:::,,,,:,....+,....................
.....+,............,,:;::,,,::;::,..............;,....................
:::::*:................,,:++;::,,.........,,,,..*:,,,,,,,,,,,.........
,,,,,:;;:,,,.................,,::::::::::::::;;;;::::::,::::,.........
.......:+;::;;;+::::::::::::::,,,,,,,,,,,....,*,......................
........,:::::::,,,::,,,,,,,::::::::::::;;;;:+:.......................

1. Sit in easy pose. Stretch your left arm out to the side with the fingers in gyan mudra and the palm up. The right elbow is bent, the palm faces forward, and the hand is about the level of the ear. The right thumb and sun finger (ring finger) connect to form Surya mudra while the other fingers point upward. Inhale and exhale. Hold the breath out and pull the navel, mentally chanting "Har" with each pull of the navel. Begin by chanting "Har" eight times with the breath held out. When you are comfortable with that, increase the number of times you pull the navel and mentally chant "Har" until you can chant "Har" twenty times before you inhale. 11 Minutes.

To finish: Rapidly pump the navel 108 times either with the breath held in or with the breath held out. (Your choice)

Page 92

......................................................................
..............,:,.....................................................
..........,:*+;,;:....................................................
..........:?+.:;,;:,..................................................
..........:+*,.*;,,::,................................................
...........;+;.+,:,.,:,...............................................
...........;+;.+,,;,..;,..............................................
...........;+;.;:.,;..,;,...*S;:......................................
...........:*:.::..,;,.,;,..+?#S,.....................................
...........:?,.;:...,:,.,::,..:,,.....................................
...........;?..+,....,:,..,::,........................................
..........,+,.:;......,:,...,::.......................................
...,,::,..;,..;,.,,,,,,,;:....,:,.....................................
.,;:,,,:;:;...*::::::::::*;:::::;:::;::::::,,,,,,,,,.,,,,,:::,........
.+,.....;+:...;,.....................,,,,,,,,::::::::::::,:;+,........
.+,,,,,:,,,..........................,,,.........,,:::,,,;:,,,,,......
:;+;;+;;;+;:::::::::::::::,,,,,::::;;:::;;::::::::;;;;;;;;::::::......
............,,,,,,,....,,:::::::,,,...................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................:+..............................................
.....................;**..............................................
....................:++;..............................................
...................:+,*,................,;;;;;::,,,...................
...................*,*:.........,,,...,;;,,,,,:::;;;;;;::,,,,.........
..................;+.*,.......,;;++.,;;,..,..........,,,:::;;;+,......
.................,*,,*.......:+:;;:;;,...:?+++;:::;:;;;:..,:;;*,......
.................+:.;;...,,,;;.****;:::;;++;;;:,,:+;:,,:;;+:,,........
........,,,,....;+.,?;:;;;;?+.++::,,,,,,...........,:;;,..............
.....,;;;:;;+:.;*:;;;,,,.,;:.;;..............,::;+,...,;;:,...........
....,+:.....:*:?;:,.,,::;;:.:+..........,::;;;::,:;+:,...:;;:,........
....+;.....,++:,:::;;::,,..,?;;:::::::;;;:,,.......,:;;;:,.,:;;:,.....
....:+;;::;:,...,,....,,:;;*;,::;;;;;:,,,,,,,,,,,,,,,,,:;*+,,,::++:,..
....:;;+++++;;;::;::;;;;++;;::;:::::::;;;;;;:;::;;:::::::;+;;::;;*;...
.............,,,:::,,,................................................
......................................................................
......................................................................

..............................,,,,,...................................
.......,..................,,::::,::::,,..........,:::,................
..,,,:::::::::::,,,,...,,:::,.......,:::::::::,:::,,,;:...............
..:+;::,,,,,,,,:::;;;::;:,.....,:,.........,,,,,:...,;,...............
.....,,:;;;;;::::,::::,....,,:::::::,,...::,..;;;::;+;::::::::,,......
,,,,,:;:,,,,,,,,,,..,,,:;++;;::,,,::;;;+;:,,:+*+;::::,,::::::;+*+,,...
,,,,++:,,::::,:,::::::,,,,,,,,,,,,,,,,;+..,:;;:;;:::::,,,,,,,,,,,,,...
....:,,:,,............................,:::::,::::;;::;;...............
...........................................,,,,,,,,,,,,...............
......................................................................

Kundalini Yoga for conquering depression

......................,:;+++++++;;++;++++;:,,.........................
..................,:;+++::,,..........,,,:;;++:,......................
................,++;:,.......................,;*;,....................
.............,;++:,............................,;*;...................
...........,;*;,..............,:::,,,............,+*,.................
.........,;*;,.............,;+;;;;;;;+;:,..........:?,................
........;*;,..........,,,:;+;,.......,,:;+:.........:*................
......,*+,.......,;++?+;;:,..............,++,........*;...............
.....,*+......,:++::*;,....................:*:.......:?...............
.....+?....,:;*?,..*+.......................;%+,.....;?;,.............
.....*;....,?+,?,..,*:......................,*,;%*:..;*:;+,...........
.....;?.....:?.*:...*,......................,?,++*:...;+.*+...........
.....,%,....,?.+;..;*.......................,?;*.,+;...;+*,...........
......++....,?.+*..*;.......................,?;+...+:...*+............
......,?,...+*.+;..++.......................,*.+*:,:?,..:*............
;;;;;;;%:...?;;+...,?+;+;;;;;;;+;;;;;;;;;;;;*+.;%+**?;..;?;;;;;;;,....
,,,,,,.+*..,S+:,::::?:,,,,,,,,,,,,,,,,,,.,:;*,.?;,,,;+..+;,,,,,,,,....
.......:%..;%;;;;:::,...................**;:,.,?,...+;..*,............
.......+*..:*...........................+;;*?;+:....*:.,?.............
.....,+;...,?,.............................;+:,..,.,?,.;+.............
....;+,.,,,++....................................**+:.,?,.............
...**:;;+;;:,..................................,;+;..,+;..............
...::::,.......................................+*;++;;;...............

1. Slowly arch your body up into wheel pose. Inhale through the nose and exhale through the mouth. Breathe slowly, with a deep, full inhale and exhale. 5 Minutes.

............:++++?+...................................................
...........+*:,,.**...................................................
.........:*?,...+?,...................................................
.......:*+:....*+,....................................................
.......?:.....*+......................................................
.......*;....;%.......................................................
.......;?....?;.......................................................
.......:%,...%:.......................................................
.......:?....%:.......................................................
.......++....?;.......................................................
.......?;....+*.......................................................
.......?:....:?.......................................................
.......*;.....?:......................................................
.......++.....+?......................................................
.......;?.....,%,.....................................................
.......,%,.....*;.....................................................
........?;.....;?.....................................................
........:?.....,%:....................................................
.........?:.....*+....................................................
.........*+.....;?....................................................
.........?:.....;*....................................................
........,?,.....;?....................................................
........;*......*+....................................................
.......,?,......*;....................................................
.......++.......*;.....,:,,,..........................................
......:?,.......?;.....;@@#*..........................................
......*:........?:.....:#S@#??,.......................................
.....++........,%,.....,,.*@@@,.......................................
....:?,........,?,........++++,.......................................
....?:.........,?.....................................................
...++..........:%;:,..................................................
..,?,..........:*,;++:,...............................................
..:?...........:*...,;++:,............................................
..+%...........+*......,;+;:,.........................................
..?*+..........+%:.......,:;++;,,.....................................
..+;;*:,,;:.....;?...........,;+++;,,.................................
..:?.:++;+?,.....*+,............,:;;++++;;;;:,,.......................
...*;...:?,......,S*;;:,,.............,,,::;;+++;:,...................
...:?,.,?:........+*,:;;;+;;:,,................,:;++;,................
...:?..;+..........*;....,,:;;+;;::,,..............,;*;,..............
...?;..?:..........,?:..........,:;;;;++;;:,,........,;+;::,..........
..;*...??,..........,?,...,;+**+;,....,,::;++++;:,.....,::;+*:........
.:?,..,?;*...........;?,.;*;,,,,;**:.........,,:++++;:,.....,%:.......
.*:...:%:%;::,,......,+++%,.......:*+,............,,;+++;,...+*.......
;*....+?;;::;+:.........,?;.........*+.................,;*+,.,?:......
*;...;*...............,:.,*+........,%,..................,;*;.,*+.....
?;...,..............,:??+;,,........;?.....................,+?,,S,....
??++;;;;;;;+++;;;++*%%*;*%%*;:,,,,,+%?+++;;;;;;;;+++;++++++++??+S;....
,,,::::::::,,,,,,,,,,,,,,,,,;++***+;,,,,,,,,,,,,,,,,,,,,,,,...;?:.....

2. Come into the shoulder stand and from this position, lower your left leg, bringing the toes to the ground behind your head. As you raise your left leg back up to the original position, lower the right leg, bringing the toes to the ground behind your head. Continue this movement. Inhale through the nose and exhale through the mouth. 3 Minutes.

......................................................................
......................................................................
......................................................................
......................................................................
....,;:..........,,.......................,,,,........................
....+;;;,,,,,,,:++%;:::;::::::;;;:;;;;::;;;;;::;;;;::,...,:::::,......
::::++,,:::::,:??;:,,,,:::::;;;;,.................,,:;;::*:,,,:;+;:::.
;;;::;+;;;;;;;:;+?+:::::,,,,,,...................,,:..,,,:;.....;;....
;:,,:::;::::::,;;,..,,,,,,,......,...,,,,:::::;;:;:,...:;:;:::::+,....
,:;;:::::::::,,;%+:;::::::;;;+*?+::::::::::::,,,,,:::;;;:,,,,:::,.....
.........,,,,,,,,,,..........,;++::::::::;;:::::::::,,,...............
................................,,,,,.................................
......................................................................

3. Lie down with your legs flat. At the same time, roll both the right knee to the right and the left knee to the left. Then roll both knees back to center. Roll the knees rapidly while you breathe from the navel in time with the movement. This exercise adjusts the sacrum and lower back. 5 Minutes.

Page 93

......................,:;+++++++;;++;++++;:,,.........................
..................,:;+++::,,..........,,,:;;++:,......................
................,++;:,.......................,;*;,....................
.............,;++:,............................,;*;...................
...........,;*;,..............,:::,,,............,+*,.................
.........,;*;,.............,;+;;;;;;;+;:,..........:?,................
........;*;,..........,,,:;+;,.......,,:;+:.........:*................
......,*+,.......,;++?+;;:,..............,++,........*;...............
.....,*+......,:++::*;,....................:*:.......:?...............
.....+?....,:;*?,..*+.......................;%+,.....;?;,.............
.....*;....,?+,?,..,*:......................,*,;%*:..;*:;+,...........
.....;?.....:?.*:...*,......................,?,++*:...;+.*+...........
.....,%,....,?.+;..;*.......................,?;*.,+;...;+*,...........
......++....,?.+*..*;.......................,?;+...+:...*+............
......,?,...+*.+;..++.......................,*.+*:,:?,..:*............
;;;;;;;%:...?;;+...,?+;+;;;;;;;+;;;;;;;;;;;;*+.;%+**?;..;?;;;;;;;,....
,,,,,,.+*..,S+:,::::?:,,,,,,,,,,,,,,,,,,.,:;*,.?;,,,;+..+;,,,,,,,,....
.......:%..;%;;;;:::,...................**;:,.,?,...+;..*,............
.......+*..:*...........................+;;*?;+:....*:.,?.............
.....,+;...,?,.............................;+:,..,.,?,.;+.............
....;+,.,,,++....................................**+:.,?,.............
...**:;;+;;:,..................................,;+;..,+;..............
...::::,.......................................+*;++;;;...............

............:++++?+...................................................
...........+*:,,.**...................................................
.........:*?,...+?,...................................................
.......:*+:....*+,....................................................
.......?:.....*+......................................................
.......*;....;%.......................................................
.......;?....?;.......................................................
.......:%,...%:.......................................................
.......:?....%:.......................................................
.......++....?;.......................................................
.......?;....+*.......................................................
.......?:....:?.......................................................
.......*;.....?:......................................................
.......++.....+?......................................................
.......;?.....,%,.....................................................
.......,%,.....*;.....................................................
........?;.....;?.....................................................
........:?.....,%:....................................................
.........?:.....*+....................................................
.........*+.....;?....................................................
.........?:.....;*....................................................
........,?,.....;?....................................................
........;*......*+....................................................
.......,?,......*;....................................................
.......++.......*;.....,:,,,..........................................
......:?,.......?;.....;@@#*..........................................
......*:........?:.....:#S@#??,.......................................
.....++........,%,.....,,.*@@@,.......................................
....:?,........,?,........++++,.......................................
....?:.........,?.....................................................
...++..........:%;:,..................................................
..,?,..........:*,;++:,...............................................
..:?...........:*...,;++:,............................................
..+%...........+*......,;+;:,.........................................
..?*+..........+%:.......,:;++;,,.....................................
..+;;*:,,;:.....;?...........,;+++;,,.................................
..:?.:++;+?,.....*+,............,:;;++++;;;;:,,.......................
...*;...:?,......,S*;;:,,.............,,,::;;+++;:,...................
...:?,.,?:........+*,:;;;+;;:,,................,:;++;,................
...:?..;+..........*;....,,:;;+;;::,,..............,;*;,..............
...?;..?:..........,?:..........,:;;;;++;;:,,........,;+;::,..........
..;*...??,..........,?,...,;+**+;,....,,::;++++;:,.....,::;+*:........
.:?,..,?;*...........;?,.;*;,,,,;**:.........,,:++++;:,.....,%:.......
.*:...:%:%;::,,......,+++%,.......:*+,............,,;+++;,...+*.......
;*....+?;;::;+:.........,?;.........*+.................,;*+,.,?:......
*;...;*...............,:.,*+........,%,..................,;*;.,*+.....
?;...,..............,:??+;,,........;?.....................,+?,,S,....
??++;;;;;;;+++;;;++*%%*;*%%*;:,,,,,+%?+++;;;;;;;;+++;++++++++??+S;....
,,,::::::::,,,,,,,,,,,,,,,,,;++***+;,,,,,,,,,,,,,,,,,,,,,,,...;?:.....

......................................................................
......................................................................
......................................................................
......................................................................
....,;:..........,,.......................,,,,........................
....+;;;,,,,,,,:++%;:::;::::::;;;:;;;;::;;;;;::;;;;::,...,:::::,......
::::++,,:::::,:??;:,,,,:::::;;;;,.................,,:;;::*:,,,:;+;:::.
;;;::;+;;;;;;;:;+?+:::::,,,,,,...................,,:..,,,:;.....;;....
;:,,:::;::::::,;;,..,,,,,,,......,...,,,,:::::;;:;:,...:;:;:::::+,....
,:;;:::::::::,,;%+:;::::::;;;+*?+::::::::::::,,,,,:::;;;:,,,,:::,.....
.........,,,,,,,,,,..........,;++::::::::;;:::::::::,,,...............
................................,,,,,.................................
......................................................................

......................................................................
..............,:,.....................................................
..........,:*+;,;:....................................................
..........:?+.:;,;:,..................................................
..........:+*,.*;,,::,................................................
...........;+;.+,:,.,:,...............................................
...........;+;.+,,;,..;,..............................................
...........;+;.;:.,;..,;,...*S;:......................................
...........:*:.::..,;,.,;,..+?#S,.....................................
...........:?,.;:...,:,.,::,..:,,.....................................
...........;?..+,....,:,..,::,........................................
..........,+,.:;......,:,...,::.......................................
...,,::,..;,..;,.,,,,,,,;:....,:,.....................................
.,;:,,,:;:;...*::::::::::*;:::::;:::;::::::,,,,,,,,,.,,,,,:::,........
.+,.....;+:...;,.....................,,,,,,,,::::::::::::,:;+,........
.+,,,,,:,,,..........................,,,.........,,:::,,,;:,,,,,......
:;+;;+;;;+;:::::::::::::::,,,,,::::;;:::;;::::::::;;;;;;;;::::::......
............,,,,,,,....,,:::::::,,,...................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

4. Lie on your back and raise both arms to ninety degrees. Leaving the arms up, alternately raise and lower the legs. As each leg reaches the ninety-degree position, grab the foot with the hands and quickly massage your toes. Move quickly. 3 Minutes.

......................:+..............................................
.....................;**..............................................
....................:++;..............................................
...................:+,*,................,;;;;;::,,,...................
...................*,*:.........,,,...,;;,,,,,:::;;;;;;::,,,,.........
..................;+.*,.......,;;++.,;;,..,..........,,,:::;;;+,......
.................,*,,*.......:+:;;:;;,...:?+++;:::;:;;;:..,:;;*,......
.................+:.;;...,,,;;.****;:::;;++;;;:,,:+;:,,:;;+:,,........
........,,,,....;+.,?;:;;;;?+.++::,,,,,,...........,:;;,..............
.....,;;;:;;+:.;*:;;;,,,.,;:.;;..............,::;+,...,;;:,...........
....,+:.....:*:?;:,.,,::;;:.:+..........,::;;;::,:;+:,...:;;:,........
....+;.....,++:,:::;;::,,..,?;;:::::::;;;:,,.......,:;;;:,.,:;;:,.....
....:+;;::;:,...,,....,,:;;*;,::;;;;;:,,,,,,,,,,,,,,,,,:;*+,,,::++:,..
....:;;+++++;;;::;::;;;;++;;::;:::::::;;;;;;:;::;;:::::::;+;;::;;*;...
.............,,,:::,,,................................................
......................................................................
......................................................................

5. Lie down flat on your back and jump like popcorn popping. Move all parts of your body. 4-1/2 Minutes.

..............................,,,,,...................................
.......,..................,,::::,::::,,..........,:::,................
..,,,:::::::::::,,,,...,,:::,.......,:::::::::,:::,,,;:...............
..:+;::,,,,,,,,:::;;;::;:,.....,:,.........,,,,,:...,;,...............
.....,,:;;;;;::::,::::,....,,:::::::,,...::,..;;;::;+;::::::::,,......
,,,,,:;:,,,,,,,,,,..,,,:;++;;::,,,::;;;+;:,,:+*+;::::,,::::::;+*+,,...
,,,,++:,,::::,:,::::::,,,,,,,,,,,,,,,,;+..,:;;:;;:::::,,,,,,,,,,,,,...
....:,,:,,............................,:::::,::::;;::;;...............
...........................................,,,,,,,,,,,,...............
......................................................................

6. Lie on your stomach and jump your body all around. Move vigorously. 1-1/2 Minutes.

7. Lie down flat on your stomach and sleep. Relax for 7 Minutes.

Page 94

....................................,:::::;+,.........................
..................................,::,,:;**+*;........................
....................,,,.........,:::::;;;;;;++........................
.................,:*?**,........;;::;;::;;;+*;........................
.................+;;,+;,.......:*;;;:::;;;;;?,........................
............,,,,,+;:,*,,,,,,,,+*;:::;;;;;:,.;::::::::::,..............
...........,::::*,,+;::::,,,,,;;;:;;;;;++::+S+::......................
...............:;..;;........,,:**;*S%,.,,,*@S;+;,....................
...............*;,..:+.....::::;;;;?@@S;?SSS@@*;?;....................
..............;:,;:::;....;,..++%+*;?@@@@#S@@@*;??,...................
.............::...+:,....::...;*?+*+;%@@@@@@@S,+*+;...................
............:;...,;.....,;....;%+;++*::%?S???,.+*;,:..................
...........::....;,....,;.....+#:;;;;+,....;*,++,,.::.................
.....,:;;,::....;:.....;,.....*?.;+;+::....;+,*+....;,................
...,,+:;;+;....:;.....::.....,?;.;*:+:;....++,+,....,;................
.:+?*+:;::....,+::;:,::...,.,++.,++:;::...:*;:::,....;,...............
,+;:::++;....,;..:++++....+;++,.,+;;;;,..,++,:*+*,....;...............
.....,,+,...,;,:;;:+*,....;?:..::+;*+:...;+;:;+,;:...,++..............
......;,,:;+*?**;::+:.....::;,.;:;;?;...:++:;+,,::,..;+*:.............
.....,;.+*+++*+,...;.....:+:+,,::;*?:..:*;:+*,.::.;+*:,.;,............
.....,+,+*:.,.....,;..,.,***:.::;:%*..,+;;*+..+;,.,*;,..,;............
......,:?;;;::,,..,;.,;;,+;,.++,::+,.,:,:;;:+*+,...,:....::...........
.........,,:;;;++::?,.,+**,:;+::,;,.:;;++;:;;,......;,....;,..........
...............,::;?:.,,,***+;;+;;::::,,............,;....,:..........
..................:++,...+,,,,::,,...................::,,,:+,.........
..................:::;..,?,...........................:;::,,;+*;:,....
..................;,....,::...........................:;;,:::;*+?%,...
..................;::;:::;+;:,,........................,......,.,,....
...................,++:*+;;+;+;.......................................
...................++;+*+?++,,,.......................................
...................,,.:;,::;..........................................

......................................................................
...................,:.................................................
.................,+S%:................................................
.................?@S#@?+,.............................................
.................%@?SS?*+.............................................
.................??*%?#;?,............................................
.................**?%?@*;*............................................
.................*+??+%?.*;...........................................
..............,;,++?:,;?,:?...........................................
..............:S+S;,...*:.%,..........................................
...............;?;,....*;.+?:.........................................
................?*.....*;..:?;........................................
................S*....;%:...,**,......................................
...............*%,..:+;:*:....+*:.....................................
............,+%#+..:*,..,*;....,*+,...................................
............,#SSSS;?,....,++:....;?:..................................
...........,*:,;?##:.......:*;..,.,*+,................................
..........:*:...,SS,.:;+?%?+*S*:,...;*:...............................
........,;+,....*+*+?SS??**+?***%;...,**:.............................
.......,+;.....*?+**++++**+;:;;++?:....:*+,...........................
......;+,.....*@*:::;;::,:+**+;;;*S,.....+?:..........................
.....++,.....;S+;+++**++**;:;+;;+:??......:?;.........................
...,*;......:#*;+:::;;;;+++?*+++:+;*;......,+*,.......................
...;?......:*%*,,;;;;;;;::;;+**++,;*S,.......:%;......................
...++.....,?,?++++;;:,,:;::::;*?++;,S;.......,%;......................
...*:.....*;.?%+;:,.:;;:,:;::::+S+;+:%,......;?.......................
..,?,....,%,.+?,.,;;:,:;:,:;+*%S#@S%?#+......**.......................
..,?.....,%,.:*,++::;;:,:;++*+;:,;+?@%.......*;.......................
..,?......?;.,%?;:+;,.:;;++:,.......S%.......*;.......................
..:*......;*..;*++,.:+;++:,,,.....,.?+.......**:::::,.................
::*+......,?,..??.,++++:,;%?+**+:+**%,.......?*+;;;::.................
;:?;.......+;...*+*;++....,;++,,**++S:......,?,.......................
..++.......:*...,%;*:...........;*.%%;+;;,..:?........................
..;*.......,%:...:S+:+.......::,,?%#,.,,;*:.+;........................
..;?.......+#:....,?,*+,...:+?%%?%@+.....,++%+,.......................
..,?+.....;?S%,...,?,.;*:..,;+**+#?........:?#S,......................
...*?;:::+?%#?...+S#;:;+*+;:,...+%........:+?%+,......................
...*,::::+**S?;:;?::::,;%++;++;?#*:......+++*,........................
..,+.....,,?##?#;,......**?,..,%:;S;::::*;;+..........................
..:*......;?%*+*........,;S*,.:?..,;?*;+;*;...........................
..,?:.....,;S,*:..........,*?::+*,...,+;*;............................
...;*,.....?;:+.............,;***,.....:%,............................
....*;....,,:*,...............:%%.......;?,...........................
....:?,....,?:..................%?.......;?...........................
.....;*...,?:...................;#:.......?;..........................
......++..,?,...................,#*.......,*;.........................
.......+*,.*:....................%%.........*+........................
........;*.:*....................+S..........**.......................
.........*;.*;...................,#:.........,%,......................
.........,?,,*;.....,:,.....,+;...?*.........;?.......................
..........+*.,?,....,:;;;;;++;,...:;........,?:.......................
...........*;.*:.......,,::,................*+........................
...........,?,;;..,.........................?:........................
............:?:*,...........................*:........................
.............;S**,..........................;*........................
..............%*+;..........................,?,.......................
..............**+;...........................*,.......................
..............***,...........................*,.......................
..............;#;............................*:.......................
..............,#?:..........................:%:.......................
..............;S?::+:,....................,*#@;.......................
..............*%?,,+:;;;:,,,......:+,...,+??+S+.......................
.............;%@%,.....,:::;;;;+?*+:.,;++;,,*%+.......................
............,??%*;;;;;;:::;;;++;:,...,:,..,%*?:.......................
............+##+*;:,,,,,,,,,,,...........,%?,*,;,.....................
............%%?+:;++;;::,,.....,,......,;*;.+;:#:.....................
...........+*..,,,::;;;++***???*;....:+?+,.,*,*+*.....................
..........*+.;;;;;;:,,,,,,:::,,.....,;:,...+*+:.*:....................
........,*+..;+;::,:+;;:,...............,;?S+,..,?:...................
........*+*?+,.,,:;;:::;;;;;:,,...,.,,;?#?;,....:#S*:.................
.......:*.,;*%?+:,,,::;;::::;;+;;;***%#%;.....:?#*,:*:................
.......*:....,;++++;;:;:::::;:;;+*%%?:,....,;?%?:...:?................
.......?,.......,:;;;;;+*++*+;;;;;;:,...:*%%?+:......++...............
......,?,...,:;;;:,,,:::;;;;;,,::,:+;,.;**;:,.........*+:,............
......,?....;*?**?*+++++++++?%?**+++;;:?*:.............:;*+...........
......,?,........,,,,:::;;;;++++;;;::::;+%*:.............:S+..........
.......+;....,:++;:::::;++;;:,,.,,::,,,,..,,.,,....,:;++;;;+*,........
.......+;.,:;+;:::;+++++:...:;++;;;;;;;;+;:;?+;;;;;+;:,,....++........
.......+;***;+*??*;:,..,:;+++:,.........,:;++*;.,,,..........++.......
.......;*:.,++:,....,:++;:,...................+*:.............*+......
.......,?***:....,;++;,........................,;*,............++.....
........+S;...,;?*;,.............................:?:............;+,,..
........,;+;,+*?;+?+:,,...........................,*;............;*,..
...........:?%*;:,:*S;++;;,........................,*;............++..
..............,,;++?*;::,:;+;;;:,...................:?,...........,?,.
.....................,;++;:,,,:;+%*:,,,,,::;+,.......;*,...........*;.
........................,:;+;:...;S#S%?***+;:::,......*;..........,?:.
............................,;+;,.,;*??*;:;*+++:.....,?:......,,:;*;..
..............................,:++;;::+?*+++++:.,,,,:?%++;;++++;;:,...
..................................,:;;;;+***?+;++;;;+:,,,,,,,,........
........................................,,,,,,,.......................

.........,;*;:;;,,.....,,,:::,........................................
...,,,,,.;+:.,:+:::::;;:::,,,;:,,,,,,,,,,,,,,,,,,,....................
.,::::::?;.,:::..,:;,,,...,,::*?+**;;:::,,,,,,,,:,....................
......,??+::,..:;+*;....::::,+*+*%?::::;;;;:,.........................
......*%;*,,:,:+;;+....:;,+,.,:+**++;;;+*+*:;*+;;;,::::,,.............
.....,%%;*,.:+%%+;,,...::;+.:+;?;;:,;%?+++*+**;;+++*?++:::::::,,......
.....;*+;*,...**;+**;,.,;+,,;;+:;++;;++:::::;:::;+;;:,......,,,:::,...
.....**;**,...,+?+;;+;;;*:,;;,;;;,;:::,,:,::,:;....,,::::,,,+,...,;,..
.....****%,....*+?*,:+;;;**:;.*;,;:;:.,:.:;,,;;.,.....,.,::**++,..,+..
......,::;:.,::;::;:::;*+**;;:*:;:;;.,;.,;.++;:.+;...;*:;,.;S+;;:..;,.
.........,*::,*.........,::,;?+,+,*,.;,.;,,+*;:.;;.;+?+;;;;:%?*;...;..
.........;;...;..........,*:,?%,;,,.::.,+;,;+;;:;*:SS%?;:,,;%;,...,;..
.........+,...;,..........+*:?*:....;,.:;***+:,,,,::%+:,...+*:....;,..
.........+...,;...........,;:%:::..,;..;,,,.......:+;.....,;.....,;...
.........;,..;,............;,++.:::;:.,;.......,::,::.....;:....,;,...
.........;,.,;.............::.+,..:+;,,;.....,:;:..::.....+,....;:....
.........;,.::............,++.,+,...:;+*,.,,:;:....::....,;....,;.....
.........;,.;,............:+*::*+.....,:;:::,......::.,;+++::;;*,.....
........,;.,;...............,,,,...................,;.,::;;;++%+......
..,:++;:+*,::.......................................*;..:+:,:+%:......
.,+??%?;:;??,.......................................;*,:%S+,,+*,......
....:;:::,:,........................................::.:+#S:,,;:,.....
....................................................,*;:;+:;:..,:::,..
.....................................................+,.....,;+:,:;**,
.....................................................:;:::::::;++:::;,
.......................................................,,;+**?*;*.....

..............................................................,,......
...........................................................,;*%*,.....
..........................................................,+???;......
.........................................................,+*S;;.......
.........................................................;:,+;........
........................................................;;.:+;........
.......................................................:;..,;+,.......
.....................................................,*+,...:+:.......
....................................................:**;;:,,,+:.......
..................................................,:**+;,:++:,........
.................................................:;,,++;,,;,..........
........................,,,,,,,,,,,,,,,,,,,:,::;;:...,:::*;::::::::,..
.......................,::::::,::,:,,,,,,,,,,:;;,......:;.............
...........................................,:;,......,;:..............
........................................;++*,......,:;,...............
........,,...........................,:+%;+*,....,:;,.................
.....:;+::;,,,,:::::::::,..........,::,:?+:;:..,;::...................
....:;,,..,:;++*+,,,,..,++:.......,;,...;++;+;:;,.....................
...**:...;;,,.......,,:;+*?*+:,..:;,....,*;;;?;.......................
..;?;;;+?:..,:,,.,::::++**+++%%+;,.......,;,;*:,,,....................
..**:;++,...+?+,:::,;++++;;;;+++:..........,+*:,::::::::,,,...........
.,?*;;*,...,?*,::,.+;;;+;;::::,;..........:+;:.......,,,,::;:.........
.;++*;*:...,%,,;+;:+:*:+:;;:.;,;.........:;;......,.:,.,,...:;........
.;+;;;*;:;..*,:;+:,;:,+;*;+%,;.;.........;:;...,..+;+:,+,,,,.+,.......
.,::+;;%*,..+:;*:+;++:;*;:+*,;.;,......:;*;::;;+;,:+*;+*;;:,.;,.......
.....,,*,..,;.,,,,::+*;**;:*.;,,;....,;;;;+;:;;+++++++?+,....;,.......
.......:,,:+;........;:;??:*,,;.::.....:;:,;;;*;:,+:..;,.....;,.......
.......+;,,+:........::.,***;.;,.;,...;;++,:;+;..,;...;.....,;........
......,;...;:........,;..:;+*:,;,.;..:**;::,,....;,..,;.....,;........
......,;...+,.........::.,;.,,:;;,::,::,.......,;,...,;.....::........
......,;..,+..........,+..;,...,;*;::,........,;,....,+:....;,........
.......;..;:..........,?:,+*,....,;;:;;,....,:;,......+%+:..;.........
.......;.,+...........,::::,.......,,::++::::,........,;;:.,;.........
......,;.::.............................,,,,..........,;.,.,;.........
......:;.;,...........................................,+,,,:+.........
,,:+*;****............................................,+:::::::,,,,...
+*+%S%+;+:............................................,;,,,,,,:::+*;..
...::,,................................................,::::::::::;*,.

.........................,,,,,........................................
......................,;*???**+;:.....................................
.....................;%+;;;;;;++?*....................................
....................,?;;;;::;;;;+%:...................................
....................,?;;;;;;;;;;;?;...................................
.....................?*;*?*+;;;;;%:...................................
.....................+?%%*+**;:+;?....................................
...,.................:S*;;+*::+:%;....................................
:?%*;++;,,............*,:+*:,.:??,....................................
,;%*,,,,:;;:,.:;++*;::**%S*....*;.....................................
..,;:;;:,.,,;;*S*:,.,,,::;;;,,,::.....................................
......,:;;,...,;??;+++;:...,;+*%+?;,..................................
.........:+:,...,+,:::;+;:....:?:::;;;,...............................
..........,:;*:,,*..,;,.,;;:,,.*:...,:+:..............................
............;;:**,.,*+;;,.,:;;;%:,....:+..............................
............*??+;:;%*:,.......,*:;;;:,:+..............................
............,,,.,,.+:.........;:,,+,:S?+,,,,,,,,,::::::,..............
...........:;;;;;;;?:........:;++,?.:S*;;::::::::::::::,..............
...........,,.....;*.......,;+:**,%,**,...............................
..................,*..,;,.,+:.S+;:?;?+................................
..................;;.:+*,,+:..%*:;+%%,................................
.................,*.:+.+,+:..,+*,++**.................................
.................;;;+..;+;...,++;:?,*.................................
.................++;...,?:....+:*,%:+,................................
.................+;,....*+....;:+:+;+,.......,,,,,....................
.................*,.....:+....:+,?,.+,.....:*++**+*;:,................
................;;.............+,?;.*,....,S?+;;;;+++*;...............
...............:+..............:;:*.*,....;?;;;;;+*?*+%,..............
..............,*,...............+:+:*.....**+++;;;;+%S%,..............
.............,*:................,+::*.....**;;;;;+;+;*%...............
.............+;..................,+,*,....*+*****;;+?S+...............
............,?+;:,,,,,,,.....,,,::;?%,....?S*:,:::++*S,...............
.............,;*:::::::;?*;;;;::::,++.....**;,?*:..:%;................
..............,+.....,,:**,........;;.....;;:+%,....**:...............
...............+,....,;?+:;........+,.,,:;+%??*,.,::*:??:,,...........
...............;;.......+,+,..,,,,,*+;;::;S?+:*;;;:*;*?**;;+;,........
...............,+....,::*;*+;;;;::::;*:.,,;**:+;::;*++;.....;+........
................+,..+SS?;:,.....:::::++;;:::::::::,,,:;;,....+:.......
................+:...;**%S+:+++?%?**?*;,,,,,,........,,;*,,:,;?,......
................:+.....:*::,+:,,,:;?+;;::::;;?**+;;;;;;;?+;::;**......
................:+.....+;...:;.....:+........:%?+,,.......,;+%S#;.....
................+:..;***,....+,.....?,..,:;;;;?S+..........,:+*%S+....
................,*..:*+;:....;;....;?+.:+:,....:?;,,:::;;;;;;,,:;??;,.
.................*,....:*....,*.....,*,*,..,.,...+?;:::,,,,,:;+,..:;*.
.................*:....,*.....+:.;+;;+:*...;+++,+?:...........:*,...*:
.................;;...:*%.....;;.:??S?,*:...,;*S%%:......,;,...+:...:*
.................:+....,?,....,*.,*?**,:*:....,;S?+.......;+...:;...:*
.................,*...,;*......+:....+:.,;+,....,%#:.......+;..:;...*,
.................,*..:%#*......:;....;;...;+.....:S*;,.....,*,.+,.,+:.
.................;;...,:*,.....,*...:*;....+;..,*;+;:;+,....:%?+:;;,..
.................*:.....+:......*,..;%+.....*+?S#?,++.:*,....+S::,....
.............:;;;+;;;;:*+,......;;...,*...,:+#%?@*;%:..:+,..:??,......
...........;%+:,,,:;;;;+,.......,*...,*..++:,,**+;;*,...,*:.;S@?:.....
..........;%?::;;;:,,,,.........,?;:::%:,S?,;;;:,,,,.....,+:.*S#?.....
..........,:::,,.................*;:::%:.**+;,............,+?;:,+,....
................................,***+*?,.,,.................*,.,;*....
................................,++*+:,.....................*:+**:....
............................................................;+:.......

Kundalini Yoga for conquering sleep (from Sadhana Guidelines)

.....................................:;*++?+;;++;,....................
...................................;*?*:*;;+:..,:*:...................
..................................*%*:;;,;+:;+,..,*;..................
.................................,?*:+;:+:,++;+;,..*,.................
..................................*;+;;+:;+::;+;+;,:+:................
..................................,+;+;:;;:;;::;;++;:++,..............
....................................?*;+;:;;::;;:;;++;?%+,............
....................................+*;*+;;::;;::;;;;;;+*%:...........
....................................:S,*#S???+;:;++::;+++#S,..........
....................................?;.,::,:+SS*;;;;;;:;?%:...........
...................................,%+;,....:#@##?+++*??+.............
....................................+@@#%;,,%@@@?:S#@#+,..............
....................................:#S%#@#@@@@%+++?%,................
....................................*@@@@@@@@@@%,,,?:.................
....................................?@@@@@@@@@@%++**?,................
.................................,;*%@@@@@@@@##*;?#;;;:,..............
...............................:;+++,;??S%*+;+,,+?;..,:+;:,...........
.............................,?*,,.........,+:+*+,......,;+;,.........
................,,,,,,,,,,:,:%:.....,?;...:*+*+:...:.,;.,..:+;,,,,,,..
................,::;;;;;;;;;*?.....,*%,.,*#?+:..,.++:*:;+,.+*#%+;;;;,.
............................+;...:***:..,?+,...*+++:*,+*?+??*;*,......
...........................:?...:**;+...:+...,?*+;:*,?%%??;,+,*:......
..........................,*:..,?+:+,..,*,..,?;:?:%:S#%*?,,+,%S.......
..........................+;..,%?,;,..,+;..:%;.%;%;S@?+*,,+::@*.......
.........................;*..,?%,;;..,+;..:*+.*?**%#?**,,+:%%@:.......
........................:*,.,*?,:+..,*:..;++.:??%S#+?*..+:*@@+........
.......................,*,.,+?:,*,.,+:..;;+,.+%@#%:.,..,*,#@?.........
......................,*:.,+*;.*:.,*:.,+;+,.,*#@*......;+;@S,.........
......................+;..+;+.;;..+:.,+:+,..;?%;......;+:S@;..........
.....................;+..+:+,:+..:+..+:+:..,%%,......;;.?S*...........
....................:*,.+;;;,*,..*,.+:,+.,+S*.......:+.:%*:...........
....................*:.+;:+,*,..:+.+;.+,:?S;........*:,*%?,...........
...................;*.;+,+,+:...*,:;.:;;??:........*@+*;#;............
..................:?.:*.+:;+...+;,*.,**%;,.......:*?++;;#,............
..................?:,*,+::+..,+;.*:,S%?:.......,***;;+.+#,............
.................++.+;;;:*,,+;,.;+,S#*:......,**;+;;*.,?#;............
................,*.:*;;,*,.+,..,*.?@;.......,+;;%%;*...;?,............
................+;.**;:*,.;;..,*:?S+,.......,+?%+;+,...%:.............
...............,?.:#;,*,.,+..,*:;*,,:+,..,:+*?;,+;...,*S,.............
...............*:.::.?:..+,,++:;+:;*?;,:*?++;,,*;..,+*#%..............
..............;%;,..**:+**:*:;**+;+;...:;;:,.,*:..:??SS%,.............
.............;*;+;+?@?;;#+;:?*+:,+:.,,:::,..,*:,;?S%**++..............
...........,+*;;,.;?;,.,%;;+;;;;?;,;;:,,...:*,+;;:,.;;,*,.............
.........,;?S%,..;*,...:S%;+:..:%?+;,....,++;+:+S;..,..*:.............
........,*;%*,..,?:.:;;+?%S%++?*,:#??*+:;*:;;,+;S+.....+;.............
......:+?;.;+,,;+;.++:;;:?%,:?;,.:%:,:*%;..+,;;.%?.....,*.............
....,+*?+;+%?;+:.,+*:.:..:,:*:..:;:,,;:..:+;+:..:S*.....*,............
...:?*+;+;,+;*,,+**;+?,:,.;+,,:;:,,;;;,.;;;+,....,??:...*,............
..,S?*+%**+;;?#?*;;*%+;%+;+:;;:,:;++**,;;:+....:;+;%#,.,?*:,,.........
.:*?;:,,,,:;;?@?;;+*:+;*:*,:,,;+++++;;;,;+,,;*SS*;::%*..,*+;;;:,......
++,,:;;;;:,,.,*+?+?+*:+*+::,*S?++;;;:,,*%+**?*?;....,?%+,....,:;*:....
?,......,+?+;,...,+*;.,;;%??S?*+;;:,,*S%+:,...+;*;::;;+%?*+:;;;;+,....
*:......:*,.:;+:,.......,::,.......:?*:...,,,:%?+::,,.,..,,::,,,......
,+;,..:*#+....,:;;:,..............:?::;;;;;;::,.......................
..:++;?%%*.......,:;;:...,,,,,::;++;::,,,.............................
....,,,,,+;:,...,;?%:++***??+;;,,,....................................
..........,;;;;+%S%*;:;::,,...........................................

1. Sit on the heels with the palms on the thighs. Keep the spine straight and lean back 30º from the vertical position. Hold the posture with long, deep breathing for 1 minute. Then relax.

...........:;;;;;;;::,.........................,;++++*?+;:,...........
.........,*?%*++;;::;;;:....................,++*%?*+;;;;++*+,.........
........,?+;;;;+;;;::;:*,...................%#*;:::;;;;;;;;%;.........
........+?*++;:::;;;;;;*+...................*?+*+;;;;:::;;;*;.........
........?%++*+?+;:,:;,;?%...................,%+++***+++;:,;?:.........
........;%++;;++***;;;.+?....................?*:;;+++*??*;:?,.........
.........%*,;++;:,,:+;++;....................,%*+;;;;::,;***..........
.,::;;;;:?*+++:.....,+;S+;;;;;;;;;;;;;::;;;;;;?*;;;;,,...+S+;;;::::...
.,,,,,::,:?%++??;,;++?%:,,,,,,,,,,,,,,,,,,,,,,,%:.:??;+?*?:,,,,,,,,...
..........,?,.:;::%+;*+......,,;;..............*+....,*:+;............
...........:+.+%*;%+;+......,;+++;...........,;%*;,:?SS?:.............
..........,+S+,+?%SS;........;**,*.......,,,;+:+;++;;*%:..............
.......,;?;?+:;;::*+........,*+;+;.....:++;+;...,:+*:+#,..............
...,:;*;;*.,;;::::+?;:,........,;.....:+,.....,;..:*.?S;,.............
..;+:,:......,*:..*,.,;;:............,*,.....,%%*,:*.*,;;+:...........
.+S,.:,*.+,...+:.+;.,...?*,..........*;......,@#:.,+++...;%,..........
:#+;.;*?+%,.:.;:.*.;?..;S@:.........:%,.......%?....%+...:?,..........
*?.;;.:SS:..+?:*,*:?+;+*%?+.........;*+,......;%,...+;..:;*,..........
*,..,..+#....?+;?*+*+*;:,:%,........:?;;.......*?:..:;..;++:..........
+:.....,%,...+;+?++?;.:;,*?.........,?;*,,,:::;+?*..,+..:;+:..........
:+......*,..++,;;:?+..;:.,*..........?:?%;;:::%*;*...;:.:;+:..........
,*......;:..:;+,:+*,..;:.,*.........,S*??:....??+%++;%?:?%S*..........
,*,::;:;?+.,++:..?*,,;?++?*.........;%::,%?;:,:+?%?;+?#+;:;?,.........
,**::,:?%,,:;,,::?*+;;;:;%%,.......:*:...+%******,:+:,%%::,++.........
.,?,..+*+*+::::*@*,......,;*.....;*+;::,.,%*+++;,..,;;;+;+*?*.........
.,S*;,,++:+:....S#:;;;:,..:?,..,*%*+*+;,..:%?**;,,,......,??,.........
.:S%?*::,.,;+;;;?+:,,,:;+;%+..:%S*++++**;,..,:::;;+*?+;;++:...........
..;%??,......,,,..,,:;;*%?+..:S*+:,,,,,,,.,,:;++**?*S:,,,.............
...%?**+;:;;:;;;;;+?%SS?;+%*:%S;;;::,.....,;::;++++*%,................
..,*:,;+;;+++;;;+??*+:,:*++,;%;,;;+*?*+;::,.+***+****;................
..:;.:+,,,,:::***;,..,;?*;,.+#?;:,,,;++*%SS?*+;:;+??*?%,..............
..:+.,;;+??***?+::::;;**;,:+?+;+??*+;;++*?%%?*:,,:,;***;;;,...........
..,+:+;;+*+**???+;::.:++*++***?S*+%%,;???+;:::;+;..,..,;++;;,.........
..,*+;;+*+++::,:;;+**+;::;;;;;;:::;**+;+:..,:;;+%**;;*;,...:+;........
...*;?*;:::::;;+++++*?%%+:.:::;;::::;+;,:;;;,,...:?S;:.......;+:......
..,?#?,,;:,,;+++:,,;;;;,,+*%+:,.......:?+,.........:**?%?+,...,;+,....
..,*;?%?::;?*;,.,;;:,.....,;?%;:::.....,;;....,,:::.,*@S*:......:*,...
...,:+#*?*,,..,;+,...........:%%*%*;.....+;:*****+;;;,*@%*+,.....+;...
......+*;,,..:?+:,,,::;:......,*?***+,....*+SSS%?**+:..%???*+;,,;*,...
.......,:;;;*?::::;+SS%*:.......*S?**+,.,:*,,:;;:,,,,:;*:;;;++;;;.....
...........,:;;;::,,,:+%?;....,:*;:;;;;;;;,;;;::::;;;:,......,,.......
................,::;;;;:+;:::;+;,............,,,,.....................

2.Still sitting on the heels, fold the arms across the chest and hold onto the elbows. Rotate the torso in a circle from right to left. Continue this grinding motion for 3 minutes.

................................:::+*+:...............................
...............................:;;;;;+;...............................
..............................;+;;:;;;:...............................
..............................++;++;;*;...............................
...............................:?@@SS@S,..............................
.........................,++:,,:;S@@@@#:,,............................
..............,,,,::,....,::;::::.;?#?:..;+...........................
............,:::;+;++......:,,;;:...:....:?,..........................
...........:+;;;;;;;+......::,+;:...,:...,+:..........................
...........+;;;;;;;+,.....,::;++;,........:;,.........................
........,,,:++??:;;?;.....,:.;;;,,........,::.........................
......,:::,;:,#@SS#?:;....,:.,;.,,,,..,,,::::.........................
......:,,:,,::;#@@#::;,...,,..;,.,:::::::,,:+:........................
.....,;;;+:,.,,;::,.:;,...:,..+;.,,,;;;;:::::;;;,.....................
.....:::+*,.........:;,...:,..;;,.:;+;+;+;:::,,,:;,...................
....,:,??+,.........::,...:,.,:,;:::;:,,,..:;*+*;::;;,................
....:.,*;;:::,......:+,...:..,:..:;+:.....:,::;;;::+*?;,,,............
,:,::,,;+,.,,:;:::;+;+;,,,;,,:;;++?+,...,++;,:+,...,,:,,,::::,,...,,..
...++:,:;;:++;;;;;;+;;*::*++;::,,:;;;:,,:;:;+;*+:,,,,,,,,,:;::,;+*+*+,
,;;:..:,:*++;+++;;;;;::,,++:,.........,,..........,,,,::+*+,.,:++;::,.
:+;;..:..;*;;;+;::,.,:;;+;:,;+::,.......................,:;::;:,,.....
..,;:;:..,+*:;;,..,:;:,,.;+:;;+;::;,,,,..,,;++........................
.:**;:;,...::+;:;;+:,,,*:,,..,,,,:*::+;:;***++,.......................
..,,...........,,,,,,,,;;,,:;,,,,,+;::.,+;;;,.........................
..........................,,::,::;+++:,;;:,...........................

3. Immediately stretch the legs out straight. Put the hands on the ground next to the hips. With the inhale, lift the heels and body off the ground. With the exhale, drop the body. Do 20 of these "body drops" with the breath.

4) Repeat Exercise 2 for 3 minutes.

5) Repeat Exercise 3 for 15 body drops.

Page 95

....................................,:::::;+,.........................
..................................,::,,:;**+*;........................
....................,,,.........,:::::;;;;;;++........................
.................,:*?**,........;;::;;::;;;+*;........................
.................+;;,+;,.......:*;;;:::;;;;;?,........................
............,,,,,+;:,*,,,,,,,,+*;:::;;;;;:,.;::::::::::,..............
...........,::::*,,+;::::,,,,,;;;:;;;;;++::+S+::......................
...............:;..;;........,,:**;*S%,.,,,*@S;+;,....................
...............*;,..:+.....::::;;;;?@@S;?SSS@@*;?;....................
..............;:,;:::;....;,..++%+*;?@@@@#S@@@*;??,...................
.............::...+:,....::...;*?+*+;%@@@@@@@S,+*+;...................
............:;...,;.....,;....;%+;++*::%?S???,.+*;,:..................
...........::....;,....,;.....+#:;;;;+,....;*,++,,.::.................
.....,:;;,::....;:.....;,.....*?.;+;+::....;+,*+....;,................
...,,+:;;+;....:;.....::.....,?;.;*:+:;....++,+,....,;................
.:+?*+:;::....,+::;:,::...,.,++.,++:;::...:*;:::,....;,...............
,+;:::++;....,;..:++++....+;++,.,+;;;;,..,++,:*+*,....;...............
.....,,+,...,;,:;;:+*,....;?:..::+;*+:...;+;:;+,;:...,++..............
......;,,:;+*?**;::+:.....::;,.;:;;?;...:++:;+,,::,..;+*:.............
.....,;.+*+++*+,...;.....:+:+,,::;*?:..:*;:+*,.::.;+*:,.;,............
.....,+,+*:.,.....,;..,.,***:.::;:%*..,+;;*+..+;,.,*;,..,;............
......,:?;;;::,,..,;.,;;,+;,.++,::+,.,:,:;;:+*+,...,:....::...........
.........,,:;;;++::?,.,+**,:;+::,;,.:;;++;:;;,......;,....;,..........
...............,::;?:.,,,***+;;+;;::::,,............,;....,:..........
..................:++,...+,,,,::,,...................::,,,:+,.........
..................:::;..,?,...........................:;::,,;+*;:,....
..................;,....,::...........................:;;,:::;*+?%,...
..................;::;:::;+;:,,........................,......,.,,....
...................,++:*+;;+;+;.......................................
...................++;+*+?++,,,.......................................
...................,,.:;,::;..........................................

......................................................................
...................,:.................................................
.................,+S%:................................................
.................?@S#@?+,.............................................
.................%@?SS?*+.............................................
.................??*%?#;?,............................................
.................**?%?@*;*............................................
.................*+??+%?.*;...........................................
..............,;,++?:,;?,:?...........................................
..............:S+S;,...*:.%,..........................................
...............;?;,....*;.+?:.........................................
................?*.....*;..:?;........................................
................S*....;%:...,**,......................................
...............*%,..:+;:*:....+*:.....................................
............,+%#+..:*,..,*;....,*+,...................................
............,#SSSS;?,....,++:....;?:..................................
...........,*:,;?##:.......:*;..,.,*+,................................
..........:*:...,SS,.:;+?%?+*S*:,...;*:...............................
........,;+,....*+*+?SS??**+?***%;...,**:.............................
.......,+;.....*?+**++++**+;:;;++?:....:*+,...........................
......;+,.....*@*:::;;::,:+**+;;;*S,.....+?:..........................
.....++,.....;S+;+++**++**;:;+;;+:??......:?;.........................
...,*;......:#*;+:::;;;;+++?*+++:+;*;......,+*,.......................
...;?......:*%*,,;;;;;;;::;;+**++,;*S,.......:%;......................
...++.....,?,?++++;;:,,:;::::;*?++;,S;.......,%;......................
...*:.....*;.?%+;:,.:;;:,:;::::+S+;+:%,......;?.......................
..,?,....,%,.+?,.,;;:,:;:,:;+*%S#@S%?#+......**.......................
..,?.....,%,.:*,++::;;:,:;++*+;:,;+?@%.......*;.......................
..,?......?;.,%?;:+;,.:;;++:,.......S%.......*;.......................
..:*......;*..;*++,.:+;++:,,,.....,.?+.......**:::::,.................
::*+......,?,..??.,++++:,;%?+**+:+**%,.......?*+;;;::.................
;:?;.......+;...*+*;++....,;++,,**++S:......,?,.......................
..++.......:*...,%;*:...........;*.%%;+;;,..:?........................
..;*.......,%:...:S+:+.......::,,?%#,.,,;*:.+;........................
..;?.......+#:....,?,*+,...:+?%%?%@+.....,++%+,.......................
..,?+.....;?S%,...,?,.;*:..,;+**+#?........:?#S,......................
...*?;:::+?%#?...+S#;:;+*+;:,...+%........:+?%+,......................
...*,::::+**S?;:;?::::,;%++;++;?#*:......+++*,........................
..,+.....,,?##?#;,......**?,..,%:;S;::::*;;+..........................
..:*......;?%*+*........,;S*,.:?..,;?*;+;*;...........................
..,?:.....,;S,*:..........,*?::+*,...,+;*;............................
...;*,.....?;:+.............,;***,.....:%,............................
....*;....,,:*,...............:%%.......;?,...........................
....:?,....,?:..................%?.......;?...........................
.....;*...,?:...................;#:.......?;..........................
......++..,?,...................,#*.......,*;.........................
.......+*,.*:....................%%.........*+........................
........;*.:*....................+S..........**.......................
.........*;.*;...................,#:.........,%,......................
.........,?,,*;.....,:,.....,+;...?*.........;?.......................
..........+*.,?,....,:;;;;;++;,...:;........,?:.......................
...........*;.*:.......,,::,................*+........................
...........,?,;;..,.........................?:........................
............:?:*,...........................*:........................
.............;S**,..........................;*........................
..............%*+;..........................,?,.......................
..............**+;...........................*,.......................
..............***,...........................*,.......................
..............;#;............................*:.......................
..............,#?:..........................:%:.......................
..............;S?::+:,....................,*#@;.......................
..............*%?,,+:;;;:,,,......:+,...,+??+S+.......................
.............;%@%,.....,:::;;;;+?*+:.,;++;,,*%+.......................
............,??%*;;;;;;:::;;;++;:,...,:,..,%*?:.......................
............+##+*;:,,,,,,,,,,,...........,%?,*,;,.....................
............%%?+:;++;;::,,.....,,......,;*;.+;:#:.....................
...........+*..,,,::;;;++***???*;....:+?+,.,*,*+*.....................
..........*+.;;;;;;:,,,,,,:::,,.....,;:,...+*+:.*:....................
........,*+..;+;::,:+;;:,...............,;?S+,..,?:...................
........*+*?+,.,,:;;:::;;;;;:,,...,.,,;?#?;,....:#S*:.................
.......:*.,;*%?+:,,,::;;::::;;+;;;***%#%;.....:?#*,:*:................
.......*:....,;++++;;:;:::::;:;;+*%%?:,....,;?%?:...:?................
.......?,.......,:;;;;;+*++*+;;;;;;:,...:*%%?+:......++...............
......,?,...,:;;;:,,,:::;;;;;,,::,:+;,.;**;:,.........*+:,............
......,?....;*?**?*+++++++++?%?**+++;;:?*:.............:;*+...........
......,?,........,,,,:::;;;;++++;;;::::;+%*:.............:S+..........
.......+;....,:++;:::::;++;;:,,.,,::,,,,..,,.,,....,:;++;;;+*,........
.......+;.,:;+;:::;+++++:...:;++;;;;;;;;+;:;?+;;;;;+;:,,....++........
.......+;***;+*??*;:,..,:;+++:,.........,:;++*;.,,,..........++.......
.......;*:.,++:,....,:++;:,...................+*:.............*+......
.......,?***:....,;++;,........................,;*,............++.....
........+S;...,;?*;,.............................:?:............;+,,..
........,;+;,+*?;+?+:,,...........................,*;............;*,..
...........:?%*;:,:*S;++;;,........................,*;............++..
..............,,;++?*;::,:;+;;;:,...................:?,...........,?,.
.....................,;++;:,,,:;+%*:,,,,,::;+,.......;*,...........*;.
........................,:;+;:...;S#S%?***+;:::,......*;..........,?:.
............................,;+;,.,;*??*;:;*+++:.....,?:......,,:;*;..
..............................,:++;;::+?*+++++:.,,,,:?%++;;++++;;:,...
..................................,:;;;;+***?+;++;;;+:,,,,,,,,........
........................................,,,,,,,.......................

.....................................:;*++?+;;++;,....................
...................................;*?*:*;;+:..,:*:...................
..................................*%*:;;,;+:;+,..,*;..................
.................................,?*:+;:+:,++;+;,..*,.................
..................................*;+;;+:;+::;+;+;,:+:................
..................................,+;+;:;;:;;::;;++;:++,..............
....................................?*;+;:;;::;;:;;++;?%+,............
....................................+*;*+;;::;;::;;;;;;+*%:...........
....................................:S,*#S???+;:;++::;+++#S,..........
....................................?;.,::,:+SS*;;;;;;:;?%:...........
...................................,%+;,....:#@##?+++*??+.............
....................................+@@#%;,,%@@@?:S#@#+,..............
....................................:#S%#@#@@@@%+++?%,................
....................................*@@@@@@@@@@%,,,?:.................
....................................?@@@@@@@@@@%++**?,................
.................................,;*%@@@@@@@@##*;?#;;;:,..............
...............................:;+++,;??S%*+;+,,+?;..,:+;:,...........
.............................,?*,,.........,+:+*+,......,;+;,.........
................,,,,,,,,,,:,:%:.....,?;...:*+*+:...:.,;.,..:+;,,,,,,..
................,::;;;;;;;;;*?.....,*%,.,*#?+:..,.++:*:;+,.+*#%+;;;;,.
............................+;...:***:..,?+,...*+++:*,+*?+??*;*,......
...........................:?...:**;+...:+...,?*+;:*,?%%??;,+,*:......
..........................,*:..,?+:+,..,*,..,?;:?:%:S#%*?,,+,%S.......
..........................+;..,%?,;,..,+;..:%;.%;%;S@?+*,,+::@*.......
.........................;*..,?%,;;..,+;..:*+.*?**%#?**,,+:%%@:.......
........................:*,.,*?,:+..,*:..;++.:??%S#+?*..+:*@@+........
.......................,*,.,+?:,*,.,+:..;;+,.+%@#%:.,..,*,#@?.........
......................,*:.,+*;.*:.,*:.,+;+,.,*#@*......;+;@S,.........
......................+;..+;+.;;..+:.,+:+,..;?%;......;+:S@;..........
.....................;+..+:+,:+..:+..+:+:..,%%,......;;.?S*...........
....................:*,.+;;;,*,..*,.+:,+.,+S*.......:+.:%*:...........
....................*:.+;:+,*,..:+.+;.+,:?S;........*:,*%?,...........
...................;*.;+,+,+:...*,:;.:;;??:........*@+*;#;............
..................:?.:*.+:;+...+;,*.,**%;,.......:*?++;;#,............
..................?:,*,+::+..,+;.*:,S%?:.......,***;;+.+#,............
.................++.+;;;:*,,+;,.;+,S#*:......,**;+;;*.,?#;............
................,*.:*;;,*,.+,..,*.?@;.......,+;;%%;*...;?,............
................+;.**;:*,.;;..,*:?S+,.......,+?%+;+,...%:.............
...............,?.:#;,*,.,+..,*:;*,,:+,..,:+*?;,+;...,*S,.............
...............*:.::.?:..+,,++:;+:;*?;,:*?++;,,*;..,+*#%..............
..............;%;,..**:+**:*:;**+;+;...:;;:,.,*:..:??SS%,.............
.............;*;+;+?@?;;#+;:?*+:,+:.,,:::,..,*:,;?S%**++..............
...........,+*;;,.;?;,.,%;;+;;;;?;,;;:,,...:*,+;;:,.;;,*,.............
.........,;?S%,..;*,...:S%;+:..:%?+;,....,++;+:+S;..,..*:.............
........,*;%*,..,?:.:;;+?%S%++?*,:#??*+:;*:;;,+;S+.....+;.............
......:+?;.;+,,;+;.++:;;:?%,:?;,.:%:,:*%;..+,;;.%?.....,*.............
....,+*?+;+%?;+:.,+*:.:..:,:*:..:;:,,;:..:+;+:..:S*.....*,............
...:?*+;+;,+;*,,+**;+?,:,.;+,,:;:,,;;;,.;;;+,....,??:...*,............
..,S?*+%**+;;?#?*;;*%+;%+;+:;;:,:;++**,;;:+....:;+;%#,.,?*:,,.........
.:*?;:,,,,:;;?@?;;+*:+;*:*,:,,;+++++;;;,;+,,;*SS*;::%*..,*+;;;:,......
++,,:;;;;:,,.,*+?+?+*:+*+::,*S?++;;;:,,*%+**?*?;....,?%+,....,:;*:....
?,......,+?+;,...,+*;.,;;%??S?*+;;:,,*S%+:,...+;*;::;;+%?*+:;;;;+,....
*:......:*,.:;+:,.......,::,.......:?*:...,,,:%?+::,,.,..,,::,,,......
,+;,..:*#+....,:;;:,..............:?::;;;;;;::,.......................
..:++;?%%*.......,:;;:...,,,,,::;++;::,,,.............................
....,,,,,+;:,...,;?%:++***??+;;,,,....................................
..........,;;;;+%S%*;:;::,,...........................................

...........:;;;;;;;::,.........................,;++++*?+;:,...........
.........,*?%*++;;::;;;:....................,++*%?*+;;;;++*+,.........
........,?+;;;;+;;;::;:*,...................%#*;:::;;;;;;;;%;.........
........+?*++;:::;;;;;;*+...................*?+*+;;;;:::;;;*;.........
........?%++*+?+;:,:;,;?%...................,%+++***+++;:,;?:.........
........;%++;;++***;;;.+?....................?*:;;+++*??*;:?,.........
.........%*,;++;:,,:+;++;....................,%*+;;;;::,;***..........
.,::;;;;:?*+++:.....,+;S+;;;;;;;;;;;;;::;;;;;;?*;;;;,,...+S+;;;::::...
.,,,,,::,:?%++??;,;++?%:,,,,,,,,,,,,,,,,,,,,,,,%:.:??;+?*?:,,,,,,,,...
..........,?,.:;::%+;*+......,,;;..............*+....,*:+;............
...........:+.+%*;%+;+......,;+++;...........,;%*;,:?SS?:.............
..........,+S+,+?%SS;........;**,*.......,,,;+:+;++;;*%:..............
.......,;?;?+:;;::*+........,*+;+;.....:++;+;...,:+*:+#,..............
...,:;*;;*.,;;::::+?;:,........,;.....:+,.....,;..:*.?S;,.............
..;+:,:......,*:..*,.,;;:............,*,.....,%%*,:*.*,;;+:...........
.+S,.:,*.+,...+:.+;.,...?*,..........*;......,@#:.,+++...;%,..........
:#+;.;*?+%,.:.;:.*.;?..;S@:.........:%,.......%?....%+...:?,..........
*?.;;.:SS:..+?:*,*:?+;+*%?+.........;*+,......;%,...+;..:;*,..........
*,..,..+#....?+;?*+*+*;:,:%,........:?;;.......*?:..:;..;++:..........
+:.....,%,...+;+?++?;.:;,*?.........,?;*,,,:::;+?*..,+..:;+:..........
:+......*,..++,;;:?+..;:.,*..........?:?%;;:::%*;*...;:.:;+:..........
,*......;:..:;+,:+*,..;:.,*.........,S*??:....??+%++;%?:?%S*..........
,*,::;:;?+.,++:..?*,,;?++?*.........;%::,%?;:,:+?%?;+?#+;:;?,.........
,**::,:?%,,:;,,::?*+;;;:;%%,.......:*:...+%******,:+:,%%::,++.........
.,?,..+*+*+::::*@*,......,;*.....;*+;::,.,%*+++;,..,;;;+;+*?*.........
.,S*;,,++:+:....S#:;;;:,..:?,..,*%*+*+;,..:%?**;,,,......,??,.........
.:S%?*::,.,;+;;;?+:,,,:;+;%+..:%S*++++**;,..,:::;;+*?+;;++:...........
..;%??,......,,,..,,:;;*%?+..:S*+:,,,,,,,.,,:;++**?*S:,,,.............
...%?**+;:;;:;;;;;+?%SS?;+%*:%S;;;::,.....,;::;++++*%,................
..,*:,;+;;+++;;;+??*+:,:*++,;%;,;;+*?*+;::,.+***+****;................
..:;.:+,,,,:::***;,..,;?*;,.+#?;:,,,;++*%SS?*+;:;+??*?%,..............
..:+.,;;+??***?+::::;;**;,:+?+;+??*+;;++*?%%?*:,,:,;***;;;,...........
..,+:+;;+*+**???+;::.:++*++***?S*+%%,;???+;:::;+;..,..,;++;;,.........
..,*+;;+*+++::,:;;+**+;::;;;;;;:::;**+;+:..,:;;+%**;;*;,...:+;........
...*;?*;:::::;;+++++*?%%+:.:::;;::::;+;,:;;;,,...:?S;:.......;+:......
..,?#?,,;:,,;+++:,,;;;;,,+*%+:,.......:?+,.........:**?%?+,...,;+,....
..,*;?%?::;?*;,.,;;:,.....,;?%;:::.....,;;....,,:::.,*@S*:......:*,...
...,:+#*?*,,..,;+,...........:%%*%*;.....+;:*****+;;;,*@%*+,.....+;...
......+*;,,..:?+:,,,::;:......,*?***+,....*+SSS%?**+:..%???*+;,,;*,...
.......,:;;;*?::::;+SS%*:.......*S?**+,.,:*,,:;;:,,,,:;*:;;;++;;;.....
...........,:;;;::,,,:+%?;....,:*;:;;;;;;;,;;;::::;;;:,......,,.......
................,::;;;;:+;:::;+;,............,,,,.....................

................................:::+*+:...............................
...............................:;;;;;+;...............................
..............................;+;;:;;;:...............................
..............................++;++;;*;...............................
...............................:?@@SS@S,..............................
.........................,++:,,:;S@@@@#:,,............................
..............,,,,::,....,::;::::.;?#?:..;+...........................
............,:::;+;++......:,,;;:...:....:?,..........................
...........:+;;;;;;;+......::,+;:...,:...,+:..........................
...........+;;;;;;;+,.....,::;++;,........:;,.........................
........,,,:++??:;;?;.....,:.;;;,,........,::.........................
......,:::,;:,#@SS#?:;....,:.,;.,,,,..,,,::::.........................
......:,,:,,::;#@@#::;,...,,..;,.,:::::::,,:+:........................
.....,;;;+:,.,,;::,.:;,...:,..+;.,,,;;;;:::::;;;,.....................
.....:::+*,.........:;,...:,..;;,.:;+;+;+;:::,,,:;,...................
....,:,??+,.........::,...:,.,:,;:::;:,,,..:;*+*;::;;,................
....:.,*;;:::,......:+,...:..,:..:;+:.....:,::;;;::+*?;,,,............
,:,::,,;+,.,,:;:::;+;+;,,,;,,:;;++?+,...,++;,:+,...,,:,,,::::,,...,,..
...++:,:;;:++;;;;;;+;;*::*++;::,,:;;;:,,:;:;+;*+:,,,,,,,,,:;::,;+*+*+,
,;;:..:,:*++;+++;;;;;::,,++:,.........,,..........,,,,::+*+,.,:++;::,.
:+;;..:..;*;;;+;::,.,:;;+;:,;+::,.......................,:;::;:,,.....
..,;:;:..,+*:;;,..,:;:,,.;+:;;+;::;,,,,..,,;++........................
.:**;:;,...::+;:;;+:,,,*:,,..,,,,:*::+;:;***++,.......................
..,,...........,,,,,,,,;;,,:;,,,,,+;::.,+;;;,.........................
..........................,,::,::;+++:,;;:,...........................

.........,;*;:;;,,.....,,,:::,........................................
...,,,,,.;+:.,:+:::::;;:::,,,;:,,,,,,,,,,,,,,,,,,,....................
.,::::::?;.,:::..,:;,,,...,,::*?+**;;:::,,,,,,,,:,....................
......,??+::,..:;+*;....::::,+*+*%?::::;;;;:,.........................
......*%;*,,:,:+;;+....:;,+,.,:+**++;;;+*+*:;*+;;;,::::,,.............
.....,%%;*,.:+%%+;,,...::;+.:+;?;;:,;%?+++*+**;;+++*?++:::::::,,......
.....;*+;*,...**;+**;,.,;+,,;;+:;++;;++:::::;:::;+;;:,......,,,:::,...
.....**;**,...,+?+;;+;;;*:,;;,;;;,;:::,,:,::,:;....,,::::,,,+,...,;,..
.....****%,....*+?*,:+;;;**:;.*;,;:;:.,:.:;,,;;.,.....,.,::**++,..,+..
......,::;:.,::;::;:::;*+**;;:*:;:;;.,;.,;.++;:.+;...;*:;,.;S+;;:..;,.
.........,*::,*.........,::,;?+,+,*,.;,.;,,+*;:.;;.;+?+;;;;:%?*;...;..
.........;;...;..........,*:,?%,;,,.::.,+;,;+;;:;*:SS%?;:,,;%;,...,;..
.........+,...;,..........+*:?*:....;,.:;***+:,,,,::%+:,...+*:....;,..
.........+...,;...........,;:%:::..,;..;,,,.......:+;.....,;.....,;...
.........;,..;,............;,++.:::;:.,;.......,::,::.....;:....,;,...
.........;,.,;.............::.+,..:+;,,;.....,:;:..::.....+,....;:....
.........;,.::............,++.,+,...:;+*,.,,:;:....::....,;....,;.....
.........;,.;,............:+*::*+.....,:;:::,......::.,;+++::;;*,.....
........,;.,;...............,,,,...................,;.,::;;;++%+......
..,:++;:+*,::.......................................*;..:+:,:+%:......
.,+??%?;:;??,.......................................;*,:%S+,,+*,......
....:;:::,:,........................................::.:+#S:,,;:,.....
....................................................,*;:;+:;:..,:::,..
.....................................................+,.....,;+:,:;**,
.....................................................:;:::::::;++:::;,
.......................................................,,;+**?*;*.....

6) Come into bridge pose: Raise the hips up and bend at the knees. The palms and feet are on the ground. Let the head relax back. Hold the pose for 1 minute with normal breathing. Continue with breath of fire for 3 minutes. Inhale, exhale completely, and hold the breath out as you apply Mula Bhand. Relax.

7. Repeat Exercise 3 for 10 body drops.

8. Repeat Exercise 6 (bridge pose) for 3 minutes with breath of fire.

9. Relax completely on the back for 2 to 3 minutes.

..............................................................,,......
...........................................................,;*%*,.....
..........................................................,+???;......
.........................................................,+*S;;.......
.........................................................;:,+;........
........................................................;;.:+;........
.......................................................:;..,;+,.......
.....................................................,*+,...:+:.......
....................................................:**;;:,,,+:.......
..................................................,:**+;,:++:,........
.................................................:;,,++;,,;,..........
........................,,,,,,,,,,,,,,,,,,,:,::;;:...,:::*;::::::::,..
.......................,::::::,::,:,,,,,,,,,,:;;,......:;.............
...........................................,:;,......,;:..............
........................................;++*,......,:;,...............
........,,...........................,:+%;+*,....,:;,.................
.....:;+::;,,,,:::::::::,..........,::,:?+:;:..,;::...................
....:;,,..,:;++*+,,,,..,++:.......,;,...;++;+;:;,.....................
...**:...;;,,.......,,:;+*?*+:,..:;,....,*;;;?;.......................
..;?;;;+?:..,:,,.,::::++**+++%%+;,.......,;,;*:,,,....................
..**:;++,...+?+,:::,;++++;;;;+++:..........,+*:,::::::::,,,...........
.,?*;;*,...,?*,::,.+;;;+;;::::,;..........:+;:.......,,,,::;:.........
.;++*;*:...,%,,;+;:+:*:+:;;:.;,;.........:;;......,.:,.,,...:;........
.;+;;;*;:;..*,:;+:,;:,+;*;+%,;.;.........;:;...,..+;+:,+,,,,.+,.......
.,::+;;%*,..+:;*:+;++:;*;:+*,;.;,......:;*;::;;+;,:+*;+*;;:,.;,.......
.....,,*,..,;.,,,,::+*;**;:*.;,,;....,;;;;+;:;;+++++++?+,....;,.......
.......:,,:+;........;:;??:*,,;.::.....:;:,;;;*;:,+:..;,.....;,.......
.......+;,,+:........::.,***;.;,.;,...;;++,:;+;..,;...;.....,;........
......,;...;:........,;..:;+*:,;,.;..:**;::,,....;,..,;.....,;........
......,;...+,.........::.,;.,,:;;,::,::,.......,;,...,;.....::........
......,;..,+..........,+..;,...,;*;::,........,;,....,+:....;,........
.......;..;:..........,?:,+*,....,;;:;;,....,:;,......+%+:..;.........
.......;.,+...........,::::,.......,,::++::::,........,;;:.,;.........
......,;.::.............................,,,,..........,;.,.,;.........
......:;.;,...........................................,+,,,:+.........
,,:+*;****............................................,+:::::::,,,,...
+*+%S%+;+:............................................,;,,,,,,:::+*;..
...::,,................................................,::::::::::;*,.

10. Come into bridge pose. Raise the right leg 60°. Point the toes forward. Do a powerful breath of fire for 1-1/2 minutes. Then inhale deeply, exhale completely, and apply mul bhand. Repeat the exercise with the left leg raised. Relax.

.........................,,,,,........................................
......................,;*???**+;:.....................................
.....................;%+;;;;;;++?*....................................
....................,?;;;;::;;;;+%:...................................
....................,?;;;;;;;;;;;?;...................................
.....................?*;*?*+;;;;;%:...................................
.....................+?%%*+**;:+;?....................................
...,.................:S*;;+*::+:%;....................................
:?%*;++;,,............*,:+*:,.:??,....................................
,;%*,,,,:;;:,.:;++*;::**%S*....*;.....................................
..,;:;;:,.,,;;*S*:,.,,,::;;;,,,::.....................................
......,:;;,...,;??;+++;:...,;+*%+?;,..................................
.........:+:,...,+,:::;+;:....:?:::;;;,...............................
..........,:;*:,,*..,;,.,;;:,,.*:...,:+:..............................
............;;:**,.,*+;;,.,:;;;%:,....:+..............................
............*??+;:;%*:,.......,*:;;;:,:+..............................
............,,,.,,.+:.........;:,,+,:S?+,,,,,,,,,::::::,..............
...........:;;;;;;;?:........:;++,?.:S*;;::::::::::::::,..............
...........,,.....;*.......,;+:**,%,**,...............................
..................,*..,;,.,+:.S+;:?;?+................................
..................;;.:+*,,+:..%*:;+%%,................................
.................,*.:+.+,+:..,+*,++**.................................
.................;;;+..;+;...,++;:?,*.................................
.................++;...,?:....+:*,%:+,................................
.................+;,....*+....;:+:+;+,.......,,,,,....................
.................*,.....:+....:+,?,.+,.....:*++**+*;:,................
................;;.............+,?;.*,....,S?+;;;;+++*;...............
...............:+..............:;:*.*,....;?;;;;;+*?*+%,..............
..............,*,...............+:+:*.....**+++;;;;+%S%,..............
.............,*:................,+::*.....**;;;;;+;+;*%...............
.............+;..................,+,*,....*+*****;;+?S+...............
............,?+;:,,,,,,,.....,,,::;?%,....?S*:,:::++*S,...............
.............,;*:::::::;?*;;;;::::,++.....**;,?*:..:%;................
..............,+.....,,:**,........;;.....;;:+%,....**:...............
...............+,....,;?+:;........+,.,,:;+%??*,.,::*:??:,,...........
...............;;.......+,+,..,,,,,*+;;::;S?+:*;;;:*;*?**;;+;,........
...............,+....,::*;*+;;;;::::;*:.,,;**:+;::;*++;.....;+........
................+,..+SS?;:,.....:::::++;;:::::::::,,,:;;,....+:.......
................+:...;**%S+:+++?%?**?*;,,,,,,........,,;*,,:,;?,......
................:+.....:*::,+:,,,:;?+;;::::;;?**+;;;;;;;?+;::;**......
................:+.....+;...:;.....:+........:%?+,,.......,;+%S#;.....
................+:..;***,....+,.....?,..,:;;;;?S+..........,:+*%S+....
................,*..:*+;:....;;....;?+.:+:,....:?;,,:::;;;;;;,,:;??;,.
.................*,....:*....,*.....,*,*,..,.,...+?;:::,,,,,:;+,..:;*.
.................*:....,*.....+:.;+;;+:*...;+++,+?:...........:*,...*:
.................;;...:*%.....;;.:??S?,*:...,;*S%%:......,;,...+:...:*
.................:+....,?,....,*.,*?**,:*:....,;S?+.......;+...:;...:*
.................,*...,;*......+:....+:.,;+,....,%#:.......+;..:;...*,
.................,*..:%#*......:;....;;...;+.....:S*;,.....,*,.+,.,+:.
.................;;...,:*,.....,*...:*;....+;..,*;+;:;+,....:%?+:;;,..
.................*:.....+:......*,..;%+.....*+?S#?,++.:*,....+S::,....
.............:;;;+;;;;:*+,......;;...,*...,:+#%?@*;%:..:+,..:??,......
...........;%+:,,,:;;;;+,.......,*...,*..++:,,**+;;*,...,*:.;S@?:.....
..........;%?::;;;:,,,,.........,?;:::%:,S?,;;;:,,,,.....,+:.*S#?.....
..........,:::,,.................*;:::%:.**+;,............,+?;:,+,....
................................,***+*?,.,,.................*,.,;*....
................................,++*+:,.....................*:+**:....
............................................................;+:.......

11. Sit in crow pose. Squat down with the feet flat on the ground. With the palms facing down, extend the arms in front, parallel to the ground. Inhale deeply as you stand up, exhale completely as you squat down. Keep the spine as straight as possible. Do 30 of these crow squats.

Page 96

.....................................:;*++?+;;++;,....................
...................................;*?*:*;;+:..,:*:...................
..................................*%*:;;,;+:;+,..,*;..................
.................................,?*:+;:+:,++;+;,..*,.................
..................................*;+;;+:;+::;+;+;,:+:................
..................................,+;+;:;;:;;::;;++;:++,..............
....................................?*;+;:;;::;;:;;++;?%+,............
....................................+*;*+;;::;;::;;;;;;+*%:...........
....................................:S,*#S???+;:;++::;+++#S,..........
....................................?;.,::,:+SS*;;;;;;:;?%:...........
...................................,%+;,....:#@##?+++*??+.............
....................................+@@#%;,,%@@@?:S#@#+,..............
....................................:#S%#@#@@@@%+++?%,................
....................................*@@@@@@@@@@%,,,?:.................
....................................?@@@@@@@@@@%++**?,................
.................................,;*%@@@@@@@@##*;?#;;;:,..............
...............................:;+++,;??S%*+;+,,+?;..,:+;:,...........
.............................,?*,,.........,+:+*+,......,;+;,.........
................,,,,,,,,,,:,:%:.....,?;...:*+*+:...:.,;.,..:+;,,,,,,..
................,::;;;;;;;;;*?.....,*%,.,*#?+:..,.++:*:;+,.+*#%+;;;;,.
............................+;...:***:..,?+,...*+++:*,+*?+??*;*,......
...........................:?...:**;+...:+...,?*+;:*,?%%??;,+,*:......
..........................,*:..,?+:+,..,*,..,?;:?:%:S#%*?,,+,%S.......
..........................+;..,%?,;,..,+;..:%;.%;%;S@?+*,,+::@*.......
.........................;*..,?%,;;..,+;..:*+.*?**%#?**,,+:%%@:.......
........................:*,.,*?,:+..,*:..;++.:??%S#+?*..+:*@@+........
.......................,*,.,+?:,*,.,+:..;;+,.+%@#%:.,..,*,#@?.........
......................,*:.,+*;.*:.,*:.,+;+,.,*#@*......;+;@S,.........
......................+;..+;+.;;..+:.,+:+,..;?%;......;+:S@;..........
.....................;+..+:+,:+..:+..+:+:..,%%,......;;.?S*...........
....................:*,.+;;;,*,..*,.+:,+.,+S*.......:+.:%*:...........
....................*:.+;:+,*,..:+.+;.+,:?S;........*:,*%?,...........
...................;*.;+,+,+:...*,:;.:;;??:........*@+*;#;............
..................:?.:*.+:;+...+;,*.,**%;,.......:*?++;;#,............
..................?:,*,+::+..,+;.*:,S%?:.......,***;;+.+#,............
.................++.+;;;:*,,+;,.;+,S#*:......,**;+;;*.,?#;............
................,*.:*;;,*,.+,..,*.?@;.......,+;;%%;*...;?,............
................+;.**;:*,.;;..,*:?S+,.......,+?%+;+,...%:.............
...............,?.:#;,*,.,+..,*:;*,,:+,..,:+*?;,+;...,*S,.............
...............*:.::.?:..+,,++:;+:;*?;,:*?++;,,*;..,+*#%..............
..............;%;,..**:+**:*:;**+;+;...:;;:,.,*:..:??SS%,.............
.............;*;+;+?@?;;#+;:?*+:,+:.,,:::,..,*:,;?S%**++..............
...........,+*;;,.;?;,.,%;;+;;;;?;,;;:,,...:*,+;;:,.;;,*,.............
.........,;?S%,..;*,...:S%;+:..:%?+;,....,++;+:+S;..,..*:.............
........,*;%*,..,?:.:;;+?%S%++?*,:#??*+:;*:;;,+;S+.....+;.............
......:+?;.;+,,;+;.++:;;:?%,:?;,.:%:,:*%;..+,;;.%?.....,*.............
....,+*?+;+%?;+:.,+*:.:..:,:*:..:;:,,;:..:+;+:..:S*.....*,............
...:?*+;+;,+;*,,+**;+?,:,.;+,,:;:,,;;;,.;;;+,....,??:...*,............
..,S?*+%**+;;?#?*;;*%+;%+;+:;;:,:;++**,;;:+....:;+;%#,.,?*:,,.........
.:*?;:,,,,:;;?@?;;+*:+;*:*,:,,;+++++;;;,;+,,;*SS*;::%*..,*+;;;:,......
++,,:;;;;:,,.,*+?+?+*:+*+::,*S?++;;;:,,*%+**?*?;....,?%+,....,:;*:....
?,......,+?+;,...,+*;.,;;%??S?*+;;:,,*S%+:,...+;*;::;;+%?*+:;;;;+,....
*:......:*,.:;+:,.......,::,.......:?*:...,,,:%?+::,,.,..,,::,,,......
,+;,..:*#+....,:;;:,..............:?::;;;;;;::,.......................
..:++;?%%*.......,:;;:...,,,,,::;++;::,,,.............................
....,,,,,+;:,...,;?%:++***??+;;,,,....................................
..........,;;;;+%S%*;:;::,,...........................................

...........:;;;;;;;::,.........................,;++++*?+;:,...........
.........,*?%*++;;::;;;:....................,++*%?*+;;;;++*+,.........
........,?+;;;;+;;;::;:*,...................%#*;:::;;;;;;;;%;.........
........+?*++;:::;;;;;;*+...................*?+*+;;;;:::;;;*;.........
........?%++*+?+;:,:;,;?%...................,%+++***+++;:,;?:.........
........;%++;;++***;;;.+?....................?*:;;+++*??*;:?,.........
.........%*,;++;:,,:+;++;....................,%*+;;;;::,;***..........
.,::;;;;:?*+++:.....,+;S+;;;;;;;;;;;;;::;;;;;;?*;;;;,,...+S+;;;::::...
.,,,,,::,:?%++??;,;++?%:,,,,,,,,,,,,,,,,,,,,,,,%:.:??;+?*?:,,,,,,,,...
..........,?,.:;::%+;*+......,,;;..............*+....,*:+;............
...........:+.+%*;%+;+......,;+++;...........,;%*;,:?SS?:.............
..........,+S+,+?%SS;........;**,*.......,,,;+:+;++;;*%:..............
.......,;?;?+:;;::*+........,*+;+;.....:++;+;...,:+*:+#,..............
...,:;*;;*.,;;::::+?;:,........,;.....:+,.....,;..:*.?S;,.............
..;+:,:......,*:..*,.,;;:............,*,.....,%%*,:*.*,;;+:...........
.+S,.:,*.+,...+:.+;.,...?*,..........*;......,@#:.,+++...;%,..........
:#+;.;*?+%,.:.;:.*.;?..;S@:.........:%,.......%?....%+...:?,..........
*?.;;.:SS:..+?:*,*:?+;+*%?+.........;*+,......;%,...+;..:;*,..........
*,..,..+#....?+;?*+*+*;:,:%,........:?;;.......*?:..:;..;++:..........
+:.....,%,...+;+?++?;.:;,*?.........,?;*,,,:::;+?*..,+..:;+:..........
:+......*,..++,;;:?+..;:.,*..........?:?%;;:::%*;*...;:.:;+:..........
,*......;:..:;+,:+*,..;:.,*.........,S*??:....??+%++;%?:?%S*..........
,*,::;:;?+.,++:..?*,,;?++?*.........;%::,%?;:,:+?%?;+?#+;:;?,.........
,**::,:?%,,:;,,::?*+;;;:;%%,.......:*:...+%******,:+:,%%::,++.........
.,?,..+*+*+::::*@*,......,;*.....;*+;::,.,%*+++;,..,;;;+;+*?*.........
.,S*;,,++:+:....S#:;;;:,..:?,..,*%*+*+;,..:%?**;,,,......,??,.........
.:S%?*::,.,;+;;;?+:,,,:;+;%+..:%S*++++**;,..,:::;;+*?+;;++:...........
..;%??,......,,,..,,:;;*%?+..:S*+:,,,,,,,.,,:;++**?*S:,,,.............
...%?**+;:;;:;;;;;+?%SS?;+%*:%S;;;::,.....,;::;++++*%,................
..,*:,;+;;+++;;;+??*+:,:*++,;%;,;;+*?*+;::,.+***+****;................
..:;.:+,,,,:::***;,..,;?*;,.+#?;:,,,;++*%SS?*+;:;+??*?%,..............
..:+.,;;+??***?+::::;;**;,:+?+;+??*+;;++*?%%?*:,,:,;***;;;,...........
..,+:+;;+*+**???+;::.:++*++***?S*+%%,;???+;:::;+;..,..,;++;;,.........
..,*+;;+*+++::,:;;+**+;::;;;;;;:::;**+;+:..,:;;+%**;;*;,...:+;........
...*;?*;:::::;;+++++*?%%+:.:::;;::::;+;,:;;;,,...:?S;:.......;+:......
..,?#?,,;:,,;+++:,,;;;;,,+*%+:,.......:?+,.........:**?%?+,...,;+,....
..,*;?%?::;?*;,.,;;:,.....,;?%;:::.....,;;....,,:::.,*@S*:......:*,...
...,:+#*?*,,..,;+,...........:%%*%*;.....+;:*****+;;;,*@%*+,.....+;...
......+*;,,..:?+:,,,::;:......,*?***+,....*+SSS%?**+:..%???*+;,,;*,...
.......,:;;;*?::::;+SS%*:.......*S?**+,.,:*,,:;;:,,,,:;*:;;;++;;;.....
...........,:;;;::,,,:+%?;....,:*;:;;;;;;;,;;;::::;;;:,......,,.......
................,::;;;;:+;:::;+;,............,,,,.....................

................................:::+*+:...............................
...............................:;;;;;+;...............................
..............................;+;;:;;;:...............................
..............................++;++;;*;...............................
...............................:?@@SS@S,..............................
.........................,++:,,:;S@@@@#:,,............................
..............,,,,::,....,::;::::.;?#?:..;+...........................
............,:::;+;++......:,,;;:...:....:?,..........................
...........:+;;;;;;;+......::,+;:...,:...,+:..........................
...........+;;;;;;;+,.....,::;++;,........:;,.........................
........,,,:++??:;;?;.....,:.;;;,,........,::.........................
......,:::,;:,#@SS#?:;....,:.,;.,,,,..,,,::::.........................
......:,,:,,::;#@@#::;,...,,..;,.,:::::::,,:+:........................
.....,;;;+:,.,,;::,.:;,...:,..+;.,,,;;;;:::::;;;,.....................
.....:::+*,.........:;,...:,..;;,.:;+;+;+;:::,,,:;,...................
....,:,??+,.........::,...:,.,:,;:::;:,,,..:;*+*;::;;,................
....:.,*;;:::,......:+,...:..,:..:;+:.....:,::;;;::+*?;,,,............
,:,::,,;+,.,,:;:::;+;+;,,,;,,:;;++?+,...,++;,:+,...,,:,,,::::,,...,,..
...++:,:;;:++;;;;;;+;;*::*++;::,,:;;;:,,:;:;+;*+:,,,,,,,,,:;::,;+*+*+,
,;;:..:,:*++;+++;;;;;::,,++:,.........,,..........,,,,::+*+,.,:++;::,.
:+;;..:..;*;;;+;::,.,:;;+;:,;+::,.......................,:;::;:,,.....
..,;:;:..,+*:;;,..,:;:,,.;+:;;+;::;,,,,..,,;++........................
.:**;:;,...::+;:;;+:,,,*:,,..,,,,:*::+;:;***++,.......................
..,,...........,,,,,,,,;;,,:;,,,,,+;::.,+;;;,.........................
..........................,,::,::;+++:,;;:,...........................

.........,;*;:;;,,.....,,,:::,........................................
...,,,,,.;+:.,:+:::::;;:::,,,;:,,,,,,,,,,,,,,,,,,,....................
.,::::::?;.,:::..,:;,,,...,,::*?+**;;:::,,,,,,,,:,....................
......,??+::,..:;+*;....::::,+*+*%?::::;;;;:,.........................
......*%;*,,:,:+;;+....:;,+,.,:+**++;;;+*+*:;*+;;;,::::,,.............
.....,%%;*,.:+%%+;,,...::;+.:+;?;;:,;%?+++*+**;;+++*?++:::::::,,......
.....;*+;*,...**;+**;,.,;+,,;;+:;++;;++:::::;:::;+;;:,......,,,:::,...
.....**;**,...,+?+;;+;;;*:,;;,;;;,;:::,,:,::,:;....,,::::,,,+,...,;,..
.....****%,....*+?*,:+;;;**:;.*;,;:;:.,:.:;,,;;.,.....,.,::**++,..,+..
......,::;:.,::;::;:::;*+**;;:*:;:;;.,;.,;.++;:.+;...;*:;,.;S+;;:..;,.
.........,*::,*.........,::,;?+,+,*,.;,.;,,+*;:.;;.;+?+;;;;:%?*;...;..
.........;;...;..........,*:,?%,;,,.::.,+;,;+;;:;*:SS%?;:,,;%;,...,;..
.........+,...;,..........+*:?*:....;,.:;***+:,,,,::%+:,...+*:....;,..
.........+...,;...........,;:%:::..,;..;,,,.......:+;.....,;.....,;...
.........;,..;,............;,++.:::;:.,;.......,::,::.....;:....,;,...
.........;,.,;.............::.+,..:+;,,;.....,:;:..::.....+,....;:....
.........;,.::............,++.,+,...:;+*,.,,:;:....::....,;....,;.....
.........;,.;,............:+*::*+.....,:;:::,......::.,;+++::;;*,.....
........,;.,;...............,,,,...................,;.,::;;;++%+......
..,:++;:+*,::.......................................*;..:+:,:+%:......
.,+??%?;:;??,.......................................;*,:%S+,,+*,......
....:;:::,:,........................................::.:+#S:,,;:,.....
....................................................,*;:;+:;:..,:::,..
.....................................................+,.....,;+:,:;**,
.....................................................:;:::::::;++:::;,
.......................................................,,;+**?*;*.....

..............................................................,,......
...........................................................,;*%*,.....
..........................................................,+???;......
.........................................................,+*S;;.......
.........................................................;:,+;........
........................................................;;.:+;........
.......................................................:;..,;+,.......
.....................................................,*+,...:+:.......
....................................................:**;;:,,,+:.......
..................................................,:**+;,:++:,........
.................................................:;,,++;,,;,..........
........................,,,,,,,,,,,,,,,,,,,:,::;;:...,:::*;::::::::,..
.......................,::::::,::,:,,,,,,,,,,:;;,......:;.............
...........................................,:;,......,;:..............
........................................;++*,......,:;,...............
........,,...........................,:+%;+*,....,:;,.................
.....:;+::;,,,,:::::::::,..........,::,:?+:;:..,;::...................
....:;,,..,:;++*+,,,,..,++:.......,;,...;++;+;:;,.....................
...**:...;;,,.......,,:;+*?*+:,..:;,....,*;;;?;.......................
..;?;;;+?:..,:,,.,::::++**+++%%+;,.......,;,;*:,,,....................
..**:;++,...+?+,:::,;++++;;;;+++:..........,+*:,::::::::,,,...........
.,?*;;*,...,?*,::,.+;;;+;;::::,;..........:+;:.......,,,,::;:.........
.;++*;*:...,%,,;+;:+:*:+:;;:.;,;.........:;;......,.:,.,,...:;........
.;+;;;*;:;..*,:;+:,;:,+;*;+%,;.;.........;:;...,..+;+:,+,,,,.+,.......
.,::+;;%*,..+:;*:+;++:;*;:+*,;.;,......:;*;::;;+;,:+*;+*;;:,.;,.......
.....,,*,..,;.,,,,::+*;**;:*.;,,;....,;;;;+;:;;+++++++?+,....;,.......
.......:,,:+;........;:;??:*,,;.::.....:;:,;;;*;:,+:..;,.....;,.......
.......+;,,+:........::.,***;.;,.;,...;;++,:;+;..,;...;.....,;........
......,;...;:........,;..:;+*:,;,.;..:**;::,,....;,..,;.....,;........
......,;...+,.........::.,;.,,:;;,::,::,.......,;,...,;.....::........
......,;..,+..........,+..;,...,;*;::,........,;,....,+:....;,........
.......;..;:..........,?:,+*,....,;;:;;,....,:;,......+%+:..;.........
.......;.,+...........,::::,.......,,::++::::,........,;;:.,;.........
......,;.::.............................,,,,..........,;.,.,;.........
......:;.;,...........................................,+,,,:+.........
,,:+*;****............................................,+:::::::,,,,...
+*+%S%+;+:............................................,;,,,,,,:::+*;..
...::,,................................................,::::::::::;*,.

.........................,,,,,........................................
......................,;*???**+;:.....................................
.....................;%+;;;;;;++?*....................................
....................,?;;;;::;;;;+%:...................................
....................,?;;;;;;;;;;;?;...................................
.....................?*;*?*+;;;;;%:...................................
.....................+?%%*+**;:+;?....................................
...,.................:S*;;+*::+:%;....................................
:?%*;++;,,............*,:+*:,.:??,....................................
,;%*,,,,:;;:,.:;++*;::**%S*....*;.....................................
..,;:;;:,.,,;;*S*:,.,,,::;;;,,,::.....................................
......,:;;,...,;??;+++;:...,;+*%+?;,..................................
.........:+:,...,+,:::;+;:....:?:::;;;,...............................
..........,:;*:,,*..,;,.,;;:,,.*:...,:+:..............................
............;;:**,.,*+;;,.,:;;;%:,....:+..............................
............*??+;:;%*:,.......,*:;;;:,:+..............................
............,,,.,,.+:.........;:,,+,:S?+,,,,,,,,,::::::,..............
...........:;;;;;;;?:........:;++,?.:S*;;::::::::::::::,..............
...........,,.....;*.......,;+:**,%,**,...............................
..................,*..,;,.,+:.S+;:?;?+................................
..................;;.:+*,,+:..%*:;+%%,................................
.................,*.:+.+,+:..,+*,++**.................................
.................;;;+..;+;...,++;:?,*.................................
.................++;...,?:....+:*,%:+,................................
.................+;,....*+....;:+:+;+,.......,,,,,....................
.................*,.....:+....:+,?,.+,.....:*++**+*;:,................
................;;.............+,?;.*,....,S?+;;;;+++*;...............
...............:+..............:;:*.*,....;?;;;;;+*?*+%,..............
..............,*,...............+:+:*.....**+++;;;;+%S%,..............
.............,*:................,+::*.....**;;;;;+;+;*%...............
.............+;..................,+,*,....*+*****;;+?S+...............
............,?+;:,,,,,,,.....,,,::;?%,....?S*:,:::++*S,...............
.............,;*:::::::;?*;;;;::::,++.....**;,?*:..:%;................
..............,+.....,,:**,........;;.....;;:+%,....**:...............
...............+,....,;?+:;........+,.,,:;+%??*,.,::*:??:,,...........
...............;;.......+,+,..,,,,,*+;;::;S?+:*;;;:*;*?**;;+;,........
...............,+....,::*;*+;;;;::::;*:.,,;**:+;::;*++;.....;+........
................+,..+SS?;:,.....:::::++;;:::::::::,,,:;;,....+:.......
................+:...;**%S+:+++?%?**?*;,,,,,,........,,;*,,:,;?,......
................:+.....:*::,+:,,,:;?+;;::::;;?**+;;;;;;;?+;::;**......
................:+.....+;...:;.....:+........:%?+,,.......,;+%S#;.....
................+:..;***,....+,.....?,..,:;;;;?S+..........,:+*%S+....
................,*..:*+;:....;;....;?+.:+:,....:?;,,:::;;;;;;,,:;??;,.
.................*,....:*....,*.....,*,*,..,.,...+?;:::,,,,,:;+,..:;*.
.................*:....,*.....+:.;+;;+:*...;+++,+?:...........:*,...*:
.................;;...:*%.....;;.:??S?,*:...,;*S%%:......,;,...+:...:*
.................:+....,?,....,*.,*?**,:*:....,;S?+.......;+...:;...:*
.................,*...,;*......+:....+:.,;+,....,%#:.......+;..:;...*,
.................,*..:%#*......:;....;;...;+.....:S*;,.....,*,.+,.,+:.
.................;;...,:*,.....,*...:*;....+;..,*;+;:;+,....:%?+:;;,..
.................*:.....+:......*,..;%+.....*+?S#?,++.:*,....+S::,....
.............:;;;+;;;;:*+,......;;...,*...,:+#%?@*;%:..:+,..:??,......
...........;%+:,,,:;;;;+,.......,*...,*..++:,,**+;;*,...,*:.;S@?:.....
..........;%?::;;;:,,,,.........,?;:::%:,S?,;;;:,,,,.....,+:.*S#?.....
..........,:::,,.................*;:::%:.**+;,............,+?;:,+,....
................................,***+*?,.,,.................*,.,;*....
................................,++*+:,.....................*:+**:....
............................................................;+:.......

....................................,:::::;+,.........................
..................................,::,,:;**+*;........................
....................,,,.........,:::::;;;;;;++........................
.................,:*?**,........;;::;;::;;;+*;........................
.................+;;,+;,.......:*;;;:::;;;;;?,........................
............,,,,,+;:,*,,,,,,,,+*;:::;;;;;:,.;::::::::::,..............
...........,::::*,,+;::::,,,,,;;;:;;;;;++::+S+::......................
...............:;..;;........,,:**;*S%,.,,,*@S;+;,....................
...............*;,..:+.....::::;;;;?@@S;?SSS@@*;?;....................
..............;:,;:::;....;,..++%+*;?@@@@#S@@@*;??,...................
.............::...+:,....::...;*?+*+;%@@@@@@@S,+*+;...................
............:;...,;.....,;....;%+;++*::%?S???,.+*;,:..................
...........::....;,....,;.....+#:;;;;+,....;*,++,,.::.................
.....,:;;,::....;:.....;,.....*?.;+;+::....;+,*+....;,................
...,,+:;;+;....:;.....::.....,?;.;*:+:;....++,+,....,;................
.:+?*+:;::....,+::;:,::...,.,++.,++:;::...:*;:::,....;,...............
,+;:::++;....,;..:++++....+;++,.,+;;;;,..,++,:*+*,....;...............
.....,,+,...,;,:;;:+*,....;?:..::+;*+:...;+;:;+,;:...,++..............
......;,,:;+*?**;::+:.....::;,.;:;;?;...:++:;+,,::,..;+*:.............
.....,;.+*+++*+,...;.....:+:+,,::;*?:..:*;:+*,.::.;+*:,.;,............
.....,+,+*:.,.....,;..,.,***:.::;:%*..,+;;*+..+;,.,*;,..,;............
......,:?;;;::,,..,;.,;;,+;,.++,::+,.,:,:;;:+*+,...,:....::...........
.........,,:;;;++::?,.,+**,:;+::,;,.:;;++;:;;,......;,....;,..........
...............,::;?:.,,,***+;;+;;::::,,............,;....,:..........
..................:++,...+,,,,::,,...................::,,,:+,.........
..................:::;..,?,...........................:;::,,;+*;:,....
..................;,....,::...........................:;;,:::;*+?%,...
..................;::;:::;+;:,,........................,......,.,,....
...................,++:*+;;+;+;.......................................
...................++;+*+?++,,,.......................................
...................,,.:;,::;..........................................

12. Lie on the stomach. Put the palms on the ground under the shoulders. Slowly arch up into cobra pose. Hold the pose with normal breathing for 1 minute. Then kick the buttocks with one leg for 2 minutes. Each time the heel strikes the buttocks, exhale slightly. Kick with the other leg for 2 more minutes. Relax.

......................................................................
...................,:.................................................
.................,+S%:................................................
.................?@S#@?+,.............................................
.................%@?SS?*+.............................................
.................??*%?#;?,............................................
.................**?%?@*;*............................................
.................*+??+%?.*;...........................................
..............,;,++?:,;?,:?...........................................
..............:S+S;,...*:.%,..........................................
...............;?;,....*;.+?:.........................................
................?*.....*;..:?;........................................
................S*....;%:...,**,......................................
...............*%,..:+;:*:....+*:.....................................
............,+%#+..:*,..,*;....,*+,...................................
............,#SSSS;?,....,++:....;?:..................................
...........,*:,;?##:.......:*;..,.,*+,................................
..........:*:...,SS,.:;+?%?+*S*:,...;*:...............................
........,;+,....*+*+?SS??**+?***%;...,**:.............................
.......,+;.....*?+**++++**+;:;;++?:....:*+,...........................
......;+,.....*@*:::;;::,:+**+;;;*S,.....+?:..........................
.....++,.....;S+;+++**++**;:;+;;+:??......:?;.........................
...,*;......:#*;+:::;;;;+++?*+++:+;*;......,+*,.......................
...;?......:*%*,,;;;;;;;::;;+**++,;*S,.......:%;......................
...++.....,?,?++++;;:,,:;::::;*?++;,S;.......,%;......................
...*:.....*;.?%+;:,.:;;:,:;::::+S+;+:%,......;?.......................
..,?,....,%,.+?,.,;;:,:;:,:;+*%S#@S%?#+......**.......................
..,?.....,%,.:*,++::;;:,:;++*+;:,;+?@%.......*;.......................
..,?......?;.,%?;:+;,.:;;++:,.......S%.......*;.......................
..:*......;*..;*++,.:+;++:,,,.....,.?+.......**:::::,.................
::*+......,?,..??.,++++:,;%?+**+:+**%,.......?*+;;;::.................
;:?;.......+;...*+*;++....,;++,,**++S:......,?,.......................
..++.......:*...,%;*:...........;*.%%;+;;,..:?........................
..;*.......,%:...:S+:+.......::,,?%#,.,,;*:.+;........................
..;?.......+#:....,?,*+,...:+?%%?%@+.....,++%+,.......................
..,?+.....;?S%,...,?,.;*:..,;+**+#?........:?#S,......................
...*?;:::+?%#?...+S#;:;+*+;:,...+%........:+?%+,......................
...*,::::+**S?;:;?::::,;%++;++;?#*:......+++*,........................
..,+.....,,?##?#;,......**?,..,%:;S;::::*;;+..........................
..:*......;?%*+*........,;S*,.:?..,;?*;+;*;...........................
..,?:.....,;S,*:..........,*?::+*,...,+;*;............................
...;*,.....?;:+.............,;***,.....:%,............................
....*;....,,:*,...............:%%.......;?,...........................
....:?,....,?:..................%?.......;?...........................
.....;*...,?:...................;#:.......?;..........................
......++..,?,...................,#*.......,*;.........................
.......+*,.*:....................%%.........*+........................
........;*.:*....................+S..........**.......................
.........*;.*;...................,#:.........,%,......................
.........,?,,*;.....,:,.....,+;...?*.........;?.......................
..........+*.,?,....,:;;;;;++;,...:;........,?:.......................
...........*;.*:.......,,::,................*+........................
...........,?,;;..,.........................?:........................
............:?:*,...........................*:........................
.............;S**,..........................;*........................
..............%*+;..........................,?,.......................
..............**+;...........................*,.......................
..............***,...........................*,.......................
..............;#;............................*:.......................
..............,#?:..........................:%:.......................
..............;S?::+:,....................,*#@;.......................
..............*%?,,+:;;;:,,,......:+,...,+??+S+.......................
.............;%@%,.....,:::;;;;+?*+:.,;++;,,*%+.......................
............,??%*;;;;;;:::;;;++;:,...,:,..,%*?:.......................
............+##+*;:,,,,,,,,,,,...........,%?,*,;,.....................
............%%?+:;++;;::,,.....,,......,;*;.+;:#:.....................
...........+*..,,,::;;;++***???*;....:+?+,.,*,*+*.....................
..........*+.;;;;;;:,,,,,,:::,,.....,;:,...+*+:.*:....................
........,*+..;+;::,:+;;:,...............,;?S+,..,?:...................
........*+*?+,.,,:;;:::;;;;;:,,...,.,,;?#?;,....:#S*:.................
.......:*.,;*%?+:,,,::;;::::;;+;;;***%#%;.....:?#*,:*:................
.......*:....,;++++;;:;:::::;:;;+*%%?:,....,;?%?:...:?................
.......?,.......,:;;;;;+*++*+;;;;;;:,...:*%%?+:......++...............
......,?,...,:;;;:,,,:::;;;;;,,::,:+;,.;**;:,.........*+:,............
......,?....;*?**?*+++++++++?%?**+++;;:?*:.............:;*+...........
......,?,........,,,,:::;;;;++++;;;::::;+%*:.............:S+..........
.......+;....,:++;:::::;++;;:,,.,,::,,,,..,,.,,....,:;++;;;+*,........
.......+;.,:;+;:::;+++++:...:;++;;;;;;;;+;:;?+;;;;;+;:,,....++........
.......+;***;+*??*;:,..,:;+++:,.........,:;++*;.,,,..........++.......
.......;*:.,++:,....,:++;:,...................+*:.............*+......
.......,?***:....,;++;,........................,;*,............++.....
........+S;...,;?*;,.............................:?:............;+,,..
........,;+;,+*?;+?+:,,...........................,*;............;*,..
...........:?%*;:,:*S;++;;,........................,*;............++..
..............,,;++?*;::,:;+;;;:,...................:?,...........,?,.
.....................,;++;:,,,:;+%*:,,,,,::;+,.......;*,...........*;.
........................,:;+;:...;S#S%?***+;:::,......*;..........,?:.
............................,;+;,.,;*??*;:;*+++:.....,?:......,,:;*;..
..............................,:++;;::+?*+++++:.,,,,:?%++;;++++;;:,...
..................................,:;;;;+***?+;++;;;+:,,,,,,,,........
........................................,,,,,,,.......................

13. Sit on the heels in rock pose. Extend the arms straight over the head with the palms flat together. Bring the palms down halfway toward the top of the head with the elbows slightly bent. Raise the eyes up and focus on the center of the skull, on the pineal gland, and through the top of the head. Continue for at least 3 minutes.

COMMENT:

If sleep is a constant problem for you, practice this kriya regularly for 90 days. It can be done before bed at night or in the morning. We waste billions of dollars on sleeping aids and stimulants when a much safer and more stable approach exists in exercise and meditation. Unfortunately, the exercises take effort; a pill doesn't. If you choose to put the effort into this kriya, it will eliminate sleep disturbances and give you alertness throughout the day.

Page 97

......................................................................
......................................................................
......................................................................
.....................................,..,:::,.........................
.....................................,;*++;++*;.......................
....................................;?;,.....,+*,.....................
...................................+?,.........;?,....................
..................................:%,...,.......?+....................
..................................+?............+%....................
..................................**............:%....................
..................................?+............;?....................
...............................,.,%:............*+....................
................................,*+...:+.......:%,....................
..............................:;+;....,**,,,,:+?:.....................
...........................,;**:........??++*+;,......................
......................,..,+*+:......,,,;?,.,..........................
......................,;*+:,.........,+#;.............................
....................,+*+:..............;?,............................
..................,+*;,.................**............................
................,;*;,...................,%:...........................
...............:*+,......................**...........................
.............,+?:..,.....................;?.,.........................
............,*+..........................,%,..........................
.......,...:?:..................,;.,......%:..........................
..........;?,...................,**,......**.,........................
......,..+?,.....................:S+......:%,.........................
......,.+*,....................,+%:?:......?+.........................
.......+?,....................:?*?:;?,.....,%,........................
......;?,....................+?:.;%,?+....,.**........................
.....,%:...................,**,,,,?*;S;,,...,%:.......................
.....+?................,::*S?+++*+******++:..;%,......................
.....S+............,:;+*+;;,,,,..........:+*,.**......................
....:S:.........:;+*+;,,...................**.,%:.....................
....;S,........;+;,........................**..;?.....................
....,S:...................................,%:..,%;....................
.....**..........................,:+:....,?+....+?....................
.....,%:.....................,:++*+:,...,?S,....:%,...................
......:%;................,:;+++;,.....,*%:+*....,S,...................
.......:?*:,.......,,:;++%S+,.......,+*??.,%;....%;...................
.........;+**+;;;+*+++;:+?:.......,;?+,:S,.;%,...*%+;:................
...........,,:::,?*....+?,.......:*+,..,S,..?+...:%+%*................
................;?,..,*?,......;*+:..,..%+,,+%...,S?:..,..............
...............;?,..:*+,.....:**:.......,++++S:...,+*+,...............
..............,%+..+?:.,...,+*:..............?*.....,;*+:,............
.....,,,,,,,,,,;?*%%...,,..+%;...............:%:...,...,;*+:,.........
.....;+++++++++++*%?,...,...,*%*+++++*****++;.;***+*+++;::+%*.........
..................,;*+;,...,..+?;,.,......,,,...,,,,,,::;+;:,.........
.................,..,,+?:......,+%,...................................
.......................:**;;;+++*?,.................,,:,,,............
.........................::::::::..................,%%%%#*,.,.........
...................................................,:,,??.,...........
......................................................**..............
....................................................,**...............
....................................................:;................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
.....................,................................................
................,:;+***++++;:,........................................
.............,+*+;:,,,,,,,::+*+:..,...................................
...........,+*;,.............,;**,.,..................................
..........;?;,..................;?:...................................
.........+?,.....................,*+...,..............................
........;?,..,..................,.,+*,................................
.......,%:..........................;?:...............................
.......+?............................:?:..............................
.......*+.............................,?;.............................
.......**............:,................,*+............................
.......*?............+*,..............,.,?+...........................
.......;%.............**..................**..........................
.......:%,............,?;.................,+*.........................
........%;.............,%:..................+*,.......................
........+?..............*S,..................**,......................
........:%,............,%+?,.,................*?,.....................
........,?;............+?.%%,..................+?,....................
.........;?,..,........%;:?;?:..................+*....................
.........,%+..........;%.+*.:?:..................*+...................
..........;?..........?;.?;..:?:.................,?;..................
..........,%:........:%,,%,...,?:.................;%..................
...........?;........**.;?.....:?;................,S,.................
...........*+.......,%:.**......,?+...............,S,.................
...........?+.......;?,,%;.......,+*,.;:..........;%..................
..........,%;.......*+.;%,.........:*+;*+,........**..................
..........,%,......,S:.?;............;?:+*........%;..................
..........?*....,,.+?.;?...........,;+?+.?+......,S:..................
.........+?,......:?,,%:..........;*;,...:%,.....:%,..................
........+?,......,%;.+?..........:%:......%:.....;S,..................
.......;?,.......?+.,%,..........+?.......%;.,...*?*:.................
......,?:.......+?,.**...........;%,......%:.....?::%,................
......*+.......:%,.:S,............**,....,%,.,..,%:.%;................
.....:%,......,%;..?+..............+?;,..:%.....,%,,%:................
.....*?.......*?..;?................,**:.:%.....,%:+?,................
.....%+......;%,.,%:..................:**?%......*%+,.................
.....%:.....,%:..?*.....................,;%......;?...................
.....%:.....**..:%,......................:%,.....,%:..................
.....S;....:%,..?*.......................,%:......*+..................
.....%:....*+...%:........................*+......:%,.................
....,%,...,%,..,%,........................:%,......**.................
....:S,...+?...;%..........................?+......:%,................
....;%....%;...*?..........................:S:......+*................
....;%...,S:...?+.........................,.:%;.....,%,...............
....*+....%:..,%;............................:%;.....%+...............
...:%,....?+...%;.............................,%:....+?...............
..:%:.....:?,..?+..............................:%:...,S+,.............
..+%.......?;..**...............................;%,...*%++:...........
..,?;......:%:.,?;...............................*?...,?+:+*;.........
,..,**;.....;%,.:?+...............................?+...,+*:,+*:.......
.....,**,....;?:.,*?:.............................,%;....,+*;*%,......
.......;?:....;%;,,+#++++++++++++++++++++++++;;;;++?S,.....:?%;..,,...
.,:;;;++?%+,,,.;#?+**:,,,,,,,,,,,,,,,,,,,,,,,,::::::+%:......:*+,.,...
..,,,,,,,,+**+**?:...................................;*+;;::,..;?:....
.............,,,...,...................................,::;++++;?;....
..............................................................,:,.....
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................++?*;,..........
.....................................................:??SS?*..........
.....................................................+::,:;+..........
.....................................................+:...+,..........
.....................................................*,..;+...........
....................................................:*...*,...........
....................................................+;..,*............
....................................................*:..:+............
....................................................*:..;;............
..................................................,,*;..+:............
.................................................:+:+;..;?,...........
................................................:*,.*:..;*+...........
................................................?,.,*...:+*,..........
...............................................,?,.;+...,?*,..........
................................................+;.+:...,%:...........
................................................,;;?,....+,...........
..................................................+%,....:+...........
.................................................+;:,....,*,..........
................................................;+........+:..........
................................................*:........;;..........
......................................,;;:,.....?,........;+..........
....................................,++@@@,.....?,........:+..........
....................................+@@S;+......+;........:*..........
....................................,;;;........,*........,+..........
.................................................*,.......,*..........
.........................................,,,,,,,.?;........*,.........
....................................,:;;;;;;;;;;;+;;;;;;:,.+:.........
................................,:;;;:,,..............,,:;;?:.........
....................:;;;;;;;;;;;;:,.........,,,,,,.........;+.........
..................,+;:,,::;;++;,......,::;;;;;;;:,..........?,........
........,,,,,,::::;*:;;::,,,........:+;:,,,................;+.........
.,;**;::::::::::,,,................;+,....,:::::,,......,:+*..........
.%%%+.......,,,,,,,,::::;;;;:++;;;;?....:;;:::::;;;:::;+;:;;;:::,.....
:%S%*,,,:+***********%*+++;;*?;;;;+%;...,.........,,::,.....,::;**;:,.
,,;+;;;::,,,,,,,,,,,,,,,::,,,,,,,,,,;+;::,,,,,::::::;;;;;;;;;;;;::,,..
.....................................,::;;;;;:;:::::,,,,,,,,..........

Kundalini Yoga for coordinating mind, body and soul

......................,,:;+*?*********?*+;;:,.........................
..................,:++**;;::,,,.....,,,::;+***+:,.....................
...............,;**+;,,......................:;+**;,..................
............,;**+:,................,............,:+*+:................
...........;?*:,...,..........,,...................,;?*:..............
.........;?+:..............:+++++++;:,................;?*,............
.......,**:..............;*+;:;;;;+;+*;,...............,+S;...........
......;%;..............,**,.;*+:,:;++,+*.............,...SS+,.........
....,*?,...............?*.,*+;*.....*+.*+................+**?,........
...,?*................;%.,?+.,%:....:%,,%:...............;?.*%,.......
..,?*..,..............?;.,%,.,%;....*?..*+...............;*..*?.......
..*%.................+?..:?;*+:....:S?,.?+...............*+...?+......
.;S:...............,;?:..,?*:,.....+?%:,%,..............,%,...,S:.....
.%*................,;:?,..;S++++:,.;%?,?+...............+*.....*?.....
:S,.............::,...++;,.+*.,:%,;?%*+*...............,%:.....:S:....
+%..............*##%?+:,:?+.*+.:%:??++?,...............+?.......%+....
?%............,:+#@@@@%,.:S,,;+*:.;:+?,.............,.:?,.......?*....
?*...........+S@@@@@@@;.,?+.+*;,..:?+,..,............,%:........+?....
**...........:S@#?++@%,,,S:+*....;?:.................*;.........??....
+?.........,..,;,...:,,*;;+;,...+?,.................*+..........%+....
:%,....................:%,.....;%,.................+?,.........,%:....
.?+.....................**,.,,+?:.................:?,..........+?.....
.:%,....................,+++++;,...,.............,?:..........,?:.,...
..+*......................:,.....................*;...........?*......
.,,*;....................+?.....................:?,..........+?,......
...,*;...................**.....................++..........+?,.......
.,...++..................**....................,?:........,*?,........
......+*,...............,%:....................:%,.......:?+..........
.......:*+,............,**.....................;?......,+*:...........
........,;*;,........,;*;......................*+....,;*+,............
.......,..,;*;,...,,;*;,.......................*+..,+*+,..............
............,;+++*++;,.........................**:++;,................
...............,+**;,,......................,:;?%;:...................
..................,;++++;:,,,.......,,,,:;++++;,......................
......................,:;;++*******?***+;;:,..........................

1. Leaving the fingers relaxed and open, use your thumbs to massage the ear mound, the flap that attaches to the cheek. 1 Minute.

..............................:;;+??*;++:.............................
............................,**:,;%%?,,:*+::,.........................
...........................,*+..,*%*?:...+%;+;........................
...........................*+...,?S?;.....;?,;+,......................
.........................,;*...:++;,++,....*+.++......................
......................,;;*%,..;*,....;?....,%,*;......................
.....................:*:,*:...%:.....:%.....??*,......................
.....................%+.;*....?:.....,%,,:;+S*........................
.....................;?:?:.,,,%::::;;;%?;;:,;*........................
......................,*%+++;+S;;;::,,;?....:S;;,.....................
.......................*;.,..*+.......,%,...,%::*:....................
......................,?,....?:..,,,...?;....*+.,?:...................
...................,;+?*....:?.:+++++;.**....:%.,%:...................
...................**,*+....?;;+,,..,;***....,%;*;....................
...................?+.?:...,??;.......:S?.,,:;%*,.....................
...................,++%:,,,,?S,,,,,::::%S;;+;:?+......................
.....................:%;;;+;?%;;++;+;::;S,....**,.....................
.....................;*.....;%.........:@,....*?+++,..................
.....................+*.....;#:.......,*%;....?:.,:*:.................
.....................++.....;?*:.....,+;?:...,%:...:?,................
..................,:+%+.....:%,*?:::;??,%,...,%:....%,................
.................;*;,+*.....,%;*?:::,:?**....:%....+*.................
...............,*+,..:?......:+;,.....,:.....+?,:+*+..................
...............,%,...,?,...............,,:::;S?++:,...................
................;*;;::%;,,,,,:::;;;;++++++;::%,.......................
.................,:;;;??;;;;;;+;;;::,,,.....;?........................
......................:?....................*?::,.....................
.......................?;..................,%;;+++,...................
.......................:?,.................:?....:*,..................
.....................,,,?+.................+*.....+*..................
.................,;+++;;+?,................?:.....**..................
...............,+*;,,....*;...............,%:....;?,..................
...............**........;?...............,%,..:**,...................
...............**,.......:%.............,,,%;;*+:.....................
................;++;::,,,*S:::::;;;;++++*++S%,........................
..................,:;+*%%*;;;;;;;::::,,,,..:?+;::,,,..................
...............,:;;++++:,....................,:;;+++++;:,.............
...........,;*++;;:,,...............................,,:;+:............
.........,**;:,....................................,....,?;...........
........,?;.............................,,,,..,,::,......;*...........
........?+......,:;;++++;;;::,,,....,,:++;;;;;++:**......;*...........
,,,,,,,:%:.....,;;:,,,.,,,::;;;+;;;;++;,.....,.,;*:.....:S+;;;;;;;;;;,
:;;;;;;;%;......................,,,,........,:;*;,....,+?;,:::,,,:::,.
........:%:.............................,:;++;:,.,,:;+*+,.............
.........:*++;:,,,,,......,,,,,,,::;+**??*++;;;++++;;:,...............
...........,:++**+***++**++++++*+;;:;++;::::::,,,.....................

2. Reach your hands up over your head and interlock your fingers. Stretch up as you move your body in an upward spiral from the base of the spine. Feel like you are going upward, keeping your elbows and spine straight. This spiral must stretch your spine up one-half inch minimum. 4-1/2 Minutes.

......................................................,+?*?:..........
.....................................................,+*%%S?..........
.....................................................,*,,,;+..........
......................................................*,..+,..........
......................................................*,.,*...........
.....................................................:+..,*,,.........
.....................................................+;..:*:;;........
..................................................,,,+;..:+.,*........
................................................,;;::++..:+.;;........
................................................++.:+*+,,;%+:.........
................................................,;+?;?+;;+**..........
..................................................*,.*,..;;?;:,.......
..................................................?,,*...;**,:+,......
..................................................+;:+...:S,..+:......
.................................................,,+?;...,*..,*,......
..............................................,:;;::?+....+::+:.......
.........................................;SS*.:*,.:+::,,::**;,........
.......................................+%##%*.,;;;?;;;;::,:;,;;.......
.......................................?SS;.....,*;.......:+..*:......
.............................................,;;;*:.......:+.:*,......
.............................................*:..;+.......:*;;,.......
.............................................;+;:;?,,:::;;;*,.........
..............................................,,::?;::::,.,+..........
..................................................+;......,*..........
..........................,::::,,...,:;;;;;;;;::;;*?::,,,,,?,.........
........................,+;::::;+*+;;:,,,,,,,,,,,,,,:::::;;?;,........
...........,,.,,,,,,,:::*+:::::::,,.........................:+,.......
.......:+*;:::::::::,,,,,,,,.............,,::::::::..........,+.......
......;%S?,...,,,,,,,,,:::;;;;;;;+*;;;;+;;:::,,,,,,..........,*.......
::::::*?S?,:;+**+*+****++*%+;;:;;*+;;+?:....................,++;;;;,..
,,,,,,,:;;;:,,,,,,,,,,,,,,,,,::,,..,,;*...................,;+:.,......
......................................;+:,,.......,,,::;;;;:,.........
.......................................,:;;;;;;;;;;;;::,,.............

3. Stay in the same position and make three spirals upward and then bend forward, stretching your arms along the ground, touching your forehead to the floor. Keep your elbows straight. Rise up and repeat the entire motion, continuing this way for 3-1/2 Minutes.

......................................................................
......................................................................
....,;;;;:,...........................................................
...;+:,,,:+;............................,....................,:;,.....
...*:......;+.................,,,:::;;++**,..............,:;+++??,....
...:*,......*,......,,,:;++++++++++;;::;+*:.........,,;++**+;::+?:....
....,+;,..:;*::;++*+++++;::,,,,,::::::;;,........,;++++;:,...+;:,.....
......:+:.,,:**+;:,.....,,:::;;:::,,,,,.....,:;+**+;,,..,:;;+;........
.......,*:........,:::;:::,,............,:;+*++:,.....:+;:,,,.........
........,*,......,;++:,.............,:+**+;:,......,:;;,..............
.........:*,........,:;;:,.....,:;+*?*;:,.....,,:;;;:,................
..........:*;,.........,;;;::;+**;:,.....,::;;;::,....................
............:;;;,.........,:::,........:;;:,,.........................
..............,:;;;:,................:+;,.............................
..................,:;;:,...........:+;,...............................
.....................,:++,,,.,,,,:+;,.,,,,,,,,,,,,,,,,,,,,,...........
...:;;;;;;;;;;:;::::::::++;;;;;;;*+;;;;;::;;::;:;;;;;;;;;;;,..........

4. Lie down on your back with your hands by your sides. Raise your arms and legs up so that you are balanced on your pelvic bone. Focus your eyes on the tips of your toes. Pump your navel without breath of fire. 5 Minutes.

Page 98

......................,,:;+*?*********?*+;;:,.........................
..................,:++**;;::,,,.....,,,::;+***+:,.....................
...............,;**+;,,......................:;+**;,..................
............,;**+:,................,............,:+*+:................
...........;?*:,...,..........,,...................,;?*:..............
.........;?+:..............:+++++++;:,................;?*,............
.......,**:..............;*+;:;;;;+;+*;,...............,+S;...........
......;%;..............,**,.;*+:,:;++,+*.............,...SS+,.........
....,*?,...............?*.,*+;*.....*+.*+................+**?,........
...,?*................;%.,?+.,%:....:%,,%:...............;?.*%,.......
..,?*..,..............?;.,%,.,%;....*?..*+...............;*..*?.......
..*%.................+?..:?;*+:....:S?,.?+...............*+...?+......
.;S:...............,;?:..,?*:,.....+?%:,%,..............,%,...,S:.....
.%*................,;:?,..;S++++:,.;%?,?+...............+*.....*?.....
:S,.............::,...++;,.+*.,:%,;?%*+*...............,%:.....:S:....
+%..............*##%?+:,:?+.*+.:%:??++?,...............+?.......%+....
?%............,:+#@@@@%,.:S,,;+*:.;:+?,.............,.:?,.......?*....
?*...........+S@@@@@@@;.,?+.+*;,..:?+,..,............,%:........+?....
**...........:S@#?++@%,,,S:+*....;?:.................*;.........??....
+?.........,..,;,...:,,*;;+;,...+?,.................*+..........%+....
:%,....................:%,.....;%,.................+?,.........,%:....
.?+.....................**,.,,+?:.................:?,..........+?.....
.:%,....................,+++++;,...,.............,?:..........,?:.,...
..+*......................:,.....................*;...........?*......
.,,*;....................+?.....................:?,..........+?,......
...,*;...................**.....................++..........+?,.......
.,...++..................**....................,?:........,*?,........
......+*,...............,%:....................:%,.......:?+..........
.......:*+,............,**.....................;?......,+*:...........
........,;*;,........,;*;......................*+....,;*+,............
.......,..,;*;,...,,;*;,.......................*+..,+*+,..............
............,;+++*++;,.........................**:++;,................
...............,+**;,,......................,:;?%;:...................
..................,;++++;:,,,.......,,,,:;++++;,......................
......................,:;;++*******?***+;;:,..........................

......................................................,+?*?:..........
.....................................................,+*%%S?..........
.....................................................,*,,,;+..........
......................................................*,..+,..........
......................................................*,.,*...........
.....................................................:+..,*,,.........
.....................................................+;..:*:;;........
..................................................,,,+;..:+.,*........
................................................,;;::++..:+.;;........
................................................++.:+*+,,;%+:.........
................................................,;+?;?+;;+**..........
..................................................*,.*,..;;?;:,.......
..................................................?,,*...;**,:+,......
..................................................+;:+...:S,..+:......
.................................................,,+?;...,*..,*,......
..............................................,:;;::?+....+::+:.......
.........................................;SS*.:*,.:+::,,::**;,........
.......................................+%##%*.,;;;?;;;;::,:;,;;.......
.......................................?SS;.....,*;.......:+..*:......
.............................................,;;;*:.......:+.:*,......
.............................................*:..;+.......:*;;,.......
.............................................;+;:;?,,:::;;;*,.........
..............................................,,::?;::::,.,+..........
..................................................+;......,*..........
..........................,::::,,...,:;;;;;;;;::;;*?::,,,,,?,.........
........................,+;::::;+*+;;:,,,,,,,,,,,,,,:::::;;?;,........
...........,,.,,,,,,,:::*+:::::::,,.........................:+,.......
.......:+*;:::::::::,,,,,,,,.............,,::::::::..........,+.......
......;%S?,...,,,,,,,,,:::;;;;;;;+*;;;;+;;:::,,,,,,..........,*.......
::::::*?S?,:;+**+*+****++*%+;;:;;*+;;+?:....................,++;;;;,..
,,,,,,,:;;;:,,,,,,,,,,,,,,,,,::,,..,,;*...................,;+:.,......
......................................;+:,,.......,,,::;;;;:,.........
.......................................,:;;;;;;;;;;;;::,,.............

......................................................................
......................................................................
....,;;;;:,...........................................................
...;+:,,,:+;............................,....................,:;,.....
...*:......;+.................,,,:::;;++**,..............,:;+++??,....
...:*,......*,......,,,:;++++++++++;;::;+*:.........,,;++**+;::+?:....
....,+;,..:;*::;++*+++++;::,,,,,::::::;;,........,;++++;:,...+;:,.....
......:+:.,,:**+;:,.....,,:::;;:::,,,,,.....,:;+**+;,,..,:;;+;........
.......,*:........,:::;:::,,............,:;+*++:,.....:+;:,,,.........
........,*,......,;++:,.............,:+**+;:,......,:;;,..............
.........:*,........,:;;:,.....,:;+*?*;:,.....,,:;;;:,................
..........:*;,.........,;;;::;+**;:,.....,::;;;::,....................
............:;;;,.........,:::,........:;;:,,.........................
..............,:;;;:,................:+;,.............................
..................,:;;:,...........:+;,...............................
.....................,:++,,,.,,,,:+;,.,,,,,,,,,,,,,,,,,,,,,...........
...:;;;;;;;;;;:;::::::::++;;;;;;;*+;;;;;::;;::;:;;;;;;;;;;;,..........

..............................:;;+??*;++:.............................
............................,**:,;%%?,,:*+::,.........................
...........................,*+..,*%*?:...+%;+;........................
...........................*+...,?S?;.....;?,;+,......................
.........................,;*...:++;,++,....*+.++......................
......................,;;*%,..;*,....;?....,%,*;......................
.....................:*:,*:...%:.....:%.....??*,......................
.....................%+.;*....?:.....,%,,:;+S*........................
.....................;?:?:.,,,%::::;;;%?;;:,;*........................
......................,*%+++;+S;;;::,,;?....:S;;,.....................
.......................*;.,..*+.......,%,...,%::*:....................
......................,?,....?:..,,,...?;....*+.,?:...................
...................,;+?*....:?.:+++++;.**....:%.,%:...................
...................**,*+....?;;+,,..,;***....,%;*;....................
...................?+.?:...,??;.......:S?.,,:;%*,.....................
...................,++%:,,,,?S,,,,,::::%S;;+;:?+......................
.....................:%;;;+;?%;;++;+;::;S,....**,.....................
.....................;*.....;%.........:@,....*?+++,..................
.....................+*.....;#:.......,*%;....?:.,:*:.................
.....................++.....;?*:.....,+;?:...,%:...:?,................
..................,:+%+.....:%,*?:::;??,%,...,%:....%,................
.................;*;,+*.....,%;*?:::,:?**....:%....+*.................
...............,*+,..:?......:+;,.....,:.....+?,:+*+..................
...............,%,...,?,...............,,:::;S?++:,...................
................;*;;::%;,,,,,:::;;;;++++++;::%,.......................
.................,:;;;??;;;;;;+;;;::,,,.....;?........................
......................:?....................*?::,.....................
.......................?;..................,%;;+++,...................
.......................:?,.................:?....:*,..................
.....................,,,?+.................+*.....+*..................
.................,;+++;;+?,................?:.....**..................
...............,+*;,,....*;...............,%:....;?,..................
...............**........;?...............,%,..:**,...................
...............**,.......:%.............,,,%;;*+:.....................
................;++;::,,,*S:::::;;;;++++*++S%,........................
..................,:;+*%%*;;;;;;;::::,,,,..:?+;::,,,..................
...............,:;;++++:,....................,:;;+++++;:,.............
...........,;*++;;:,,...............................,,:;+:............
.........,**;:,....................................,....,?;...........
........,?;.............................,,,,..,,::,......;*...........
........?+......,:;;++++;;;::,,,....,,:++;;;;;++:**......;*...........
,,,,,,,:%:.....,;;:,,,.,,,::;;;+;;;;++;,.....,.,;*:.....:S+;;;;;;;;;;,
:;;;;;;;%;......................,,,,........,:;*;,....,+?;,:::,,,:::,.
........:%:.............................,:;++;:,.,,:;+*+,.............
.........:*++;:,,,,,......,,,,,,,::;+**??*++;;;++++;;:,...............
...........,:++**+***++**++++++*+;;:;++;::::::,,,.....................

5. Repeat exercise two, making 52 spirals.

6. Stretch your arms overhead, open your fingers up, and shake your hands vigorously. Shake so that your whole body shakes. This will break up the toxin patterns in the body. 1-1/2 Minutes.

......................................................................
......................................................................
......................................................................
......................................................................
.....................,................................................
................,:;+***++++;:,........................................
.............,+*+;:,,,,,,,::+*+:..,...................................
...........,+*;,.............,;**,.,..................................
..........;?;,..................;?:...................................
.........+?,.....................,*+...,..............................
........;?,..,..................,.,+*,................................
.......,%:..........................;?:...............................
.......+?............................:?:..............................
.......*+.............................,?;.............................
.......**............:,................,*+............................
.......*?............+*,..............,.,?+...........................
.......;%.............**..................**..........................
.......:%,............,?;.................,+*.........................
........%;.............,%:..................+*,.......................
........+?..............*S,..................**,......................
........:%,............,%+?,.,................*?,.....................
........,?;............+?.%%,..................+?,....................
.........;?,..,........%;:?;?:..................+*....................
.........,%+..........;%.+*.:?:..................*+...................
..........;?..........?;.?;..:?:.................,?;..................
..........,%:........:%,,%,...,?:.................;%..................
...........?;........**.;?.....:?;................,S,.................
...........*+.......,%:.**......,?+...............,S,.................
...........?+.......;?,,%;.......,+*,.;:..........;%..................
..........,%;.......*+.;%,.........:*+;*+,........**..................
..........,%,......,S:.?;............;?:+*........%;..................
..........?*....,,.+?.;?...........,;+?+.?+......,S:..................
.........+?,......:?,,%:..........;*;,...:%,.....:%,..................
........+?,......,%;.+?..........:%:......%:.....;S,..................
.......;?,.......?+.,%,..........+?.......%;.,...*?*:.................
......,?:.......+?,.**...........;%,......%:.....?::%,................
......*+.......:%,.:S,............**,....,%,.,..,%:.%;................
.....:%,......,%;..?+..............+?;,..:%.....,%,,%:................
.....*?.......*?..;?................,**:.:%.....,%:+?,................
.....%+......;%,.,%:..................:**?%......*%+,.................
.....%:.....,%:..?*.....................,;%......;?...................
.....%:.....**..:%,......................:%,.....,%:..................
.....S;....:%,..?*.......................,%:......*+..................
.....%:....*+...%:........................*+......:%,.................
....,%,...,%,..,%,........................:%,......**.................
....:S,...+?...;%..........................?+......:%,................
....;%....%;...*?..........................:S:......+*................
....;%...,S:...?+.........................,.:%;.....,%,...............
....*+....%:..,%;............................:%;.....%+...............
...:%,....?+...%;.............................,%:....+?...............
..:%:.....:?,..?+..............................:%:...,S+,.............
..+%.......?;..**...............................;%,...*%++:...........
..,?;......:%:.,?;...............................*?...,?+:+*;.........
,..,**;.....;%,.:?+...............................?+...,+*:,+*:.......
.....,**,....;?:.,*?:.............................,%;....,+*;*%,......
.......;?:....;%;,,+#++++++++++++++++++++++++;;;;++?S,.....:?%;..,,...
.,:;;;++?%+,,,.;#?+**:,,,,,,,,,,,,,,,,,,,,,,,,::::::+%:......:*+,.,...
..,,,,,,,,+**+**?:...................................;*+;;::,..;?:....
.............,,,...,...................................,::;++++;?;....
..............................................................,:,.....
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
.....................................,..,:::,.........................
.....................................,;*++;++*;.......................
....................................;?;,.....,+*,.....................
...................................+?,.........;?,....................
..................................:%,...,.......?+....................
..................................+?............+%....................
..................................**............:%....................
..................................?+............;?....................
...............................,.,%:............*+....................
................................,*+...:+.......:%,....................
..............................:;+;....,**,,,,:+?:.....................
...........................,;**:........??++*+;,......................
......................,..,+*+:......,,,;?,.,..........................
......................,;*+:,.........,+#;.............................
....................,+*+:..............;?,............................
..................,+*;,.................**............................
................,;*;,...................,%:...........................
...............:*+,......................**...........................
.............,+?:..,.....................;?.,.........................
............,*+..........................,%,..........................
.......,...:?:..................,;.,......%:..........................
..........;?,...................,**,......**.,........................
......,..+?,.....................:S+......:%,.........................
......,.+*,....................,+%:?:......?+.........................
.......+?,....................:?*?:;?,.....,%,........................
......;?,....................+?:.;%,?+....,.**........................
.....,%:...................,**,,,,?*;S;,,...,%:.......................
.....+?................,::*S?+++*+******++:..;%,......................
.....S+............,:;+*+;;,,,,..........:+*,.**......................
....:S:.........:;+*+;,,...................**.,%:.....................
....;S,........;+;,........................**..;?.....................
....,S:...................................,%:..,%;....................
.....**..........................,:+:....,?+....+?....................
.....,%:.....................,:++*+:,...,?S,....:%,...................
......:%;................,:;+++;,.....,*%:+*....,S,...................
.......:?*:,.......,,:;++%S+,.......,+*??.,%;....%;...................
.........;+**+;;;+*+++;:+?:.......,;?+,:S,.;%,...*%+;:................
...........,,:::,?*....+?,.......:*+,..,S,..?+...:%+%*................
................;?,..,*?,......;*+:..,..%+,,+%...,S?:..,..............
...............;?,..:*+,.....:**:.......,++++S:...,+*+,...............
..............,%+..+?:.,...,+*:..............?*.....,;*+:,............
.....,,,,,,,,,,;?*%%...,,..+%;...............:%:...,...,;*+:,.........
.....;+++++++++++*%?,...,...,*%*+++++*****++;.;***+*+++;::+%*.........
..................,;*+;,...,..+?;,.,......,,,...,,,,,,::;+;:,.........
.................,..,,+?:......,+%,...................................
.......................:**;;;+++*?,.................,,:,,,............
.........................::::::::..................,%%%%#*,.,.........
...................................................,:,,??.,...........
......................................................**..............
....................................................,**...............
....................................................:;................
......................................................................
......................................................................

7. Do frog pose. 52 times.

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................++?*;,..........
.....................................................:??SS?*..........
.....................................................+::,:;+..........
.....................................................+:...+,..........
.....................................................*,..;+...........
....................................................:*...*,...........
....................................................+;..,*............
....................................................*:..:+............
....................................................*:..;;............
..................................................,,*;..+:............
.................................................:+:+;..;?,...........
................................................:*,.*:..;*+...........
................................................?,.,*...:+*,..........
...............................................,?,.;+...,?*,..........
................................................+;.+:...,%:...........
................................................,;;?,....+,...........
..................................................+%,....:+...........
.................................................+;:,....,*,..........
................................................;+........+:..........
................................................*:........;;..........
......................................,;;:,.....?,........;+..........
....................................,++@@@,.....?,........:+..........
....................................+@@S;+......+;........:*..........
....................................,;;;........,*........,+..........
.................................................*,.......,*..........
.........................................,,,,,,,.?;........*,.........
....................................,:;;;;;;;;;;;+;;;;;;:,.+:.........
................................,:;;;:,,..............,,:;;?:.........
....................:;;;;;;;;;;;;:,.........,,,,,,.........;+.........
..................,+;:,,::;;++;,......,::;;;;;;;:,..........?,........
........,,,,,,::::;*:;;::,,,........:+;:,,,................;+.........
.,;**;::::::::::,,,................;+,....,:::::,,......,:+*..........
.%%%+.......,,,,,,,,::::;;;;:++;;;;?....:;;:::::;;;:::;+;:;;;:::,.....
:%S%*,,,:+***********%*+++;;*?;;;;+%;...,.........,,::,.....,::;**;:,.
,,;+;;;::,,,,,,,,,,,,,,,::,,,,,,,,,,;+;::,,,,,::::::;;;;;;;;;;;;::,,..
.....................................,::;;;;;:;:::::,,,,,,,,..........

8. Sit on your heels with the arms stretched overhead and the fingers interlocked. Bow your forehead to the ground and rise back up. 108 times. Move to the rhythm of Ragi Sat Nam Singh's Jaap Sahib..

9. Sit up straight, cross your hands over your heart. Listen to Ragi Sat Nam Singh's Jaap Sahib. 13 Minutes. Sing along with Chattr Chakkr Vartee by Pritpal Singh. Sing from your heart. This mantra takes fear out of your life. 6 Minutes.

COMMENTS: When the Kundalini rises, it synchronises the energy of the body with the projection of the mind and the reality of the soul. - Gurucharan Singh Khalsa

Total harmonious relaxation cures the body. To achieve this, there must be a coordination between the three facets of ourselves: body, mind and soul. - Yogi Bhajan

Page 99

.................................,,,,,,...............................
..............................,:;;+%???+::............................
.............................:+;,.:%??%:,;+:..........................
...........................,;*,...;?%%?,..,*:.........................
.........................,;+:..,::++**;,...,?:........................
.......................,;*:,..,?;:,..,;+*,..,*;.......................
.....................,;*;,....++........?:...,++,.....................
...................,;*;,.....;*.........*+.....:*:....................
..................,?;.......+*,.........,?,.....,*:...................
.................,?:......:*;...,:::,....;?......,?:..................
.................?:.....,+*:..,;++;;;+;...*+......:?,.................
................:?.....:*;...,*;.....,*+..,*;.,....+*.................
................;?.....?+...,?;.......,?:..,**,....:%.................
................,?,....+*...;?.........+*...;?,....:%.................
.................?:....,?,..++.........;+..:?,.....?;.................
.................++.....*;..;*.........?:.,?,.....++..................
.................:%.....:?..,*,.......++.,?:.....+*...................
..................?:.....*;..:%:,...:*+.,?:.....+*....................
..................++.....,?:.:%+++++??,:?;.....;*,....................
..................:?......:*+*:..,,.,;++,.....;*,.....................
...................?:.......,................;?,......................
...................+*.......................:?,.......................
...................,?,.....................:?,........................
....................++....................,?:.........................
....................:?,...................*;..........................
.....................*;..................;?...........................
.....................:?..................?:...........................
......................?,................;*............................
......................*;................?:............................
......................+?...............,%,............................
......................;?...............,%,............................
....................,:?+................**............................
................,:;+++:.................,**:,.........................
...........,:;+++;:,......................:++;;:,.....................
.........:++;:,,............................,,:;++;:..................
.......,*+:......................................,:+*:................
......,?:..........................,,:,,..,,:;;,....,*+...............
......+*......,:+++++;;+;;;::,,,,:++;;;;++++;;S:.....,%,..............
;:;;;;%+......,;:,.....,,,::;;;+;;,.....,,.,;*;......;%,,,,,,,,,,.....
::::::+?,....,..........................,:;*;,......,?+;;;;;;;;+:.....
.......+*:,.......................,,::;++;:,......,;?:................
........:++;;;::,,,,,,,,:::;;;+****+;:,,.......,:;++,.................
..........,,:::;;;;;;;;::::::::;+;;++++;++++++++;:,...................

......................................................................
......................,,,,,...........................................
...............,,::::::::::::::::::,,,,...............................
............,::::,,............,,,,,,::::::,,,........................
......,:::;;:,.........,,,...............,,,:::::,,...................
....,;:,..;,:...,::::;:::;;;:::;++:::::::::,,..,,:::::,,..............
....;;...:;:;:::,,,,:::;::::::::,,........,:::::::::::::::,,..........
..,:;;::;+::::;;;;;+:::::;+;::::::::::::::::::::::::;+:::;;;;::::::,..
.......,...............................................,,,,,,.........

Kundalini Yoga for creating and conserving pranic energy

...:+::,.........,,,..............................,,...........,:;:...
....,;:::,......,:,::............................::::,.......,::;:,...
....+S;::::,....:,..;,..........................::..::.....,::;+?:....
....+S:.,::::,,.,;,::...........................,:.,:,...,::::,:%:....
;;::;*:,,,:::,:::?:;;::,......................,,,;;+*,,::::::,,+S;,,:,
,,::::::::,:;:,.,::::::;;,..................:;;;::::;:,,,:;:::::;::;;:
......,,,,::::+,...,,::,,;:................;:,,,:,,...,;::,::::,,,,,..
..............,;.....,;,,:,................,::;:.....,;:,,,...........
...............;,....,;.......................,:.....;,...............
...............;,....,;.......................::.....;................
.........,,:::::......:::,,,,...........,,,,,::,.....;:,,,,...........
........;,,:,,,,,,,,,,,,,:::::,........,:,,,,,.....,,.,,,::::,........
...,::::+.,,,,,,,:::::;:,,,,.:;,,::::::+,,:,,,:::::::;:::,:.:;,,,:,...
........:::,,,::::::::::,,,:::,..,,,,,,:;,,,,,,:::;;:::,,,:::,,,,,....
....,,.,.,,,,,,........,,,,,.............,,,,,,,.....,,,,,,...........
....*:,+++;:......................................+:.++;:::::.........
....,,,,,,,,......................................:,.::::::::.........

1. Sit in easy pose with your spine straight. Put your arm out straight to the side with the palm facing down. (Men put out the right arm, women put out the left arm.) Rapidly move that arm up and down. It will be raised up to about sixty degrees and lowered back down parallel with the ground. Keep the elbow straight. Put your other hand around your throat and massage your throat vigorously. Breathe normally. 4 Minutes.

......................................................:;;;:,..........
....................................................:++;::+*+,........
...................................................?*,......;?,.......
..................................................;%.........%:.......
..................................................?+........,%:.......
..................................................S+........:%........
..................................................?+........*+........
..................................................;?,......:%,........
...................................................;*+;:,..*+.........
....................................................:%;:,..?;.........
..............................................,:,,;*?:.....*+.........
.............................................,*+?*+S,..:;,.:?.........
.............................................*+.:%?:.,*+;,..?;........
............................................:%,.:S:.;?:.....;?........
....................................,.......;?..*?.:%,......:%........
...................................:#*,.....+%..++,?:.......:%........
................................;%##@@#:...,#%..,%%;....,+:.+*........
...............................:@@@S@#*,...*S*...*?....,*;..%;........
.............................:?#@@@?%:....:%+*...;%...:?:..,%,........
.............................,:?#@@S+.....:?;?...:?..;?:...;*.........
................................,+;........;*%,....,+*,....?;.........
.............................................:?;,:;+;.....,%,.........
......................,:;+++++++;;;;::,,,.....??;;:,......;?..........
....................:++;:,,;+++;::,::;;;;+++;;S;,,........?;..........
.................,;*+,.....,,,,:;++:,.....,,,::;;+++;:,..,%,..........
...........,,:::++;,..............,+*+,...........,,;+*;,:?...........
......,:;++++++:,.....,*:.....,:;++++??+;+++;+;,......,;+%*.,.........
....,+*;:,,....,:,.....:++;:;++;::,,,.,,,,,,:::,.........?*...........
...,%;.........,:?;::+*+;++%+,...........................**...........
...+%............?*;;+%;,:*?.............................?;...........
,,,;%,.........,**....,*+:+%............................+*............
;;;+?*+;:,:::;+*?+;;++++*%%S*:,.......................:*S;;;;;;;:.....
......,:;;++;:,..,..,,,,...,,;++;::,,,.........,,,,;;++:,,::::::,.....
...............................,:;;+++++++;+++++*+;;:,................

2. Sitting in easy pose or lotus pose, cross your hands over your heart. Bow down to the ground and rise up. Keep your spine straight and bend from the hips. Play Ragi Sat Nam Singh's Jaap Sahib and time your bows with the repetition of the words "Namo" and "Namastang". Continue in this rhythm. 14 Minutes.

.........................,;*????*;,..,................................
...................,.,.,+%?+:::;+?%*,.................................
...................,..,%?:........,*%+,.,.............................
.....................:S*............,*%:..............................
.....................%S...............+S:.............................
....................,S+................??.............................
....................,S+................;#;............................
....................,%*................,%?............................
.....................+S,................??............................
.....................,#;...............,S*............................
.....................,S%....;*,........?S,.,..........................
......................%S....,??:.....:?%,.,...........................
.....................,S*.....,+%?+++??*,..............................
.....................;#:.......,;#?;:,..,.............................
....................,?%,........:#;...................................
....................;#:.........,S+...................................
...................,S*...........+S,..................................
..................,%%,............??,.................................
.................,?%,...........,.,%*.................................
.................*S,..,............:#;................................
................;S:.................*%,...............................
...............,%?..................,S+...............................
...............,#+...................%?...............................
...............:#:...................*%...............................
...............;#:............*;.....;S,..............................
...............+S,...........+S:.....+S,..............................
...............*S...........:S;......+#,..............................
...............??.........,,%*.......+S,..............................
..............,S+..........+S,.......*?,..............................
..............,#;.........,S;.,....,.?%,..............................
..............;S,.........?*........,%?...............................
..............;S.........;%,........,S+...............................
..............;S.........%*.........,S:......,...,....................
..............+S........,S;...,...,.:#:........,,.....................
..............+S........,%+.........+#:......,*??;....................
..............;#,........*%,.....,..+%,,,,,,:S*,+%,......,,,..........
..............+@:........,S;.,......*#**+**?#*..,S%*++;:,,............
..............?@?.........+S,.....,,%*,,,..;S,.,.*S::;+*??;.,,,.......
.............,S*%+.........%+......:#;.....;S:....?%,....:%?,.........
.............,S,:%;........;S,...,:*#+;;;;++#S;:,,,*S;....:#;.........
.............;S:.:S;.......,S+...:+*++++;++;++****?*S#*:..:S;.........
.............,S:..;S;..,...,%*....................,,,,;*?+*S,.........
....,+;..,.,.,S;...:S:..,..,%?..........................:*#;..........
...,?@@?.....,S+....+%,.....??............................S*..,.......
..:S@@@@?,....%*.....%*.....+?,...........................S*..........
.:S@@@@@#*,...*S,....*S,....:S:......................,,..;#:..........
..,:#@@#,,,...,S+....*S,.....*%....................,,...;S;...........
.,*%@@@@%*,....:%+...?*,.....,%+.....................,:?%;...,........
.,;#@@@@#:....,.:?*;;S;.......;#:,.,,.,::::::::;;;+**??+,.............
...:S@@%:.........:+?#:.....,,:#*++++****+**+**+++;;:,................
....,?*,............:S:....,:%?S......................................
:;::::::::::::::::::*S,;,++%+@@+::::::,,,,,,,,,,,,,,,,,,,,,,.,,..,,...
+++++++++++++++;+++*?S*#%##S%?********+***********+**********??**??+,.
.....................:+;+;,,...............................,,,,,,,,,.,

3. Sit in full lotus pose with your hands on the ground on either side of your hips. Use your hands to lift your buttocks off the floor and then let the buttocks drop back to the floor. Chant "Har" with each bounce, using the power of the navel point. Chant using only the tip of the tongue. 2 Minutes.

Page 100

...:+::,.........,,,..............................,,...........,:;:...
....,;:::,......,:,::............................::::,.......,::;:,...
....+S;::::,....:,..;,..........................::..::.....,::;+?:....
....+S:.,::::,,.,;,::...........................,:.,:,...,::::,:%:....
;;::;*:,,,:::,:::?:;;::,......................,,,;;+*,,::::::,,+S;,,:,
,,::::::::,:;:,.,::::::;;,..................:;;;::::;:,,,:;:::::;::;;:
......,,,,::::+,...,,::,,;:................;:,,,:,,...,;::,::::,,,,,..
..............,;.....,;,,:,................,::;:.....,;:,,,...........
...............;,....,;.......................,:.....;,...............
...............;,....,;.......................::.....;................
.........,,:::::......:::,,,,...........,,,,,::,.....;:,,,,...........
........;,,:,,,,,,,,,,,,,:::::,........,:,,,,,.....,,.,,,::::,........
...,::::+.,,,,,,,:::::;:,,,,.:;,,::::::+,,:,,,:::::::;:::,:.:;,,,:,...
........:::,,,::::::::::,,,:::,..,,,,,,:;,,,,,,:::;;:::,,,:::,,,,,....
....,,.,.,,,,,,........,,,,,.............,,,,,,,.....,,,,,,...........
....*:,+++;:......................................+:.++;:::::.........
....,,,,,,,,......................................:,.::::::::.........

......................................................:;;;:,..........
....................................................:++;::+*+,........
...................................................?*,......;?,.......
..................................................;%.........%:.......
..................................................?+........,%:.......
..................................................S+........:%........
..................................................?+........*+........
..................................................;?,......:%,........
...................................................;*+;:,..*+.........
....................................................:%;:,..?;.........
..............................................,:,,;*?:.....*+.........
.............................................,*+?*+S,..:;,.:?.........
.............................................*+.:%?:.,*+;,..?;........
............................................:%,.:S:.;?:.....;?........
....................................,.......;?..*?.:%,......:%........
...................................:#*,.....+%..++,?:.......:%........
................................;%##@@#:...,#%..,%%;....,+:.+*........
...............................:@@@S@#*,...*S*...*?....,*;..%;........
.............................:?#@@@?%:....:%+*...;%...:?:..,%,........
.............................,:?#@@S+.....:?;?...:?..;?:...;*.........
................................,+;........;*%,....,+*,....?;.........
.............................................:?;,:;+;.....,%,.........
......................,:;+++++++;;;;::,,,.....??;;:,......;?..........
....................:++;:,,;+++;::,::;;;;+++;;S;,,........?;..........
.................,;*+,.....,,,,:;++:,.....,,,::;;+++;:,..,%,..........
...........,,:::++;,..............,+*+,...........,,;+*;,:?...........
......,:;++++++:,.....,*:.....,:;++++??+;+++;+;,......,;+%*.,.........
....,+*;:,,....,:,.....:++;:;++;::,,,.,,,,,,:::,.........?*...........
...,%;.........,:?;::+*+;++%+,...........................**...........
...+%............?*;;+%;,:*?.............................?;...........
,,,;%,.........,**....,*+:+%............................+*............
;;;+?*+;:,:::;+*?+;;++++*%%S*:,.......................:*S;;;;;;;:.....
......,:;;++;:,..,..,,,,...,,;++;::,,,.........,,,,;;++:,,::::::,.....
...............................,:;;+++++++;+++++*+;;:,................

.........................,;*????*;,..,................................
...................,.,.,+%?+:::;+?%*,.................................
...................,..,%?:........,*%+,.,.............................
.....................:S*............,*%:..............................
.....................%S...............+S:.............................
....................,S+................??.............................
....................,S+................;#;............................
....................,%*................,%?............................
.....................+S,................??............................
.....................,#;...............,S*............................
.....................,S%....;*,........?S,.,..........................
......................%S....,??:.....:?%,.,...........................
.....................,S*.....,+%?+++??*,..............................
.....................;#:.......,;#?;:,..,.............................
....................,?%,........:#;...................................
....................;#:.........,S+...................................
...................,S*...........+S,..................................
..................,%%,............??,.................................
.................,?%,...........,.,%*.................................
.................*S,..,............:#;................................
................;S:.................*%,...............................
...............,%?..................,S+...............................
...............,#+...................%?...............................
...............:#:...................*%...............................
...............;#:............*;.....;S,..............................
...............+S,...........+S:.....+S,..............................
...............*S...........:S;......+#,..............................
...............??.........,,%*.......+S,..............................
..............,S+..........+S,.......*?,..............................
..............,#;.........,S;.,....,.?%,..............................
..............;S,.........?*........,%?...............................
..............;S.........;%,........,S+...............................
..............;S.........%*.........,S:......,...,....................
..............+S........,S;...,...,.:#:........,,.....................
..............+S........,%+.........+#:......,*??;....................
..............;#,........*%,.....,..+%,,,,,,:S*,+%,......,,,..........
..............+@:........,S;.,......*#**+**?#*..,S%*++;:,,............
..............?@?.........+S,.....,,%*,,,..;S,.,.*S::;+*??;.,,,.......
.............,S*%+.........%+......:#;.....;S:....?%,....:%?,.........
.............,S,:%;........;S,...,:*#+;;;;++#S;:,,,*S;....:#;.........
.............;S:.:S;.......,S+...:+*++++;++;++****?*S#*:..:S;.........
.............,S:..;S;..,...,%*....................,,,,;*?+*S,.........
....,+;..,.,.,S;...:S:..,..,%?..........................:*#;..........
...,?@@?.....,S+....+%,.....??............................S*..,.......
..:S@@@@?,....%*.....%*.....+?,...........................S*..........
.:S@@@@@#*,...*S,....*S,....:S:......................,,..;#:..........
..,:#@@#,,,...,S+....*S,.....*%....................,,...;S;...........
.,*%@@@@%*,....:%+...?*,.....,%+.....................,:?%;...,........
.,;#@@@@#:....,.:?*;;S;.......;#:,.,,.,::::::::;;;+**??+,.............
...:S@@%:.........:+?#:.....,,:#*++++****+**+**+++;;:,................
....,?*,............:S:....,:%?S......................................
:;::::::::::::::::::*S,;,++%+@@+::::::,,,,,,,,,,,,,,,,,,,,,,.,,..,,...
+++++++++++++++;+++*?S*#%##S%?********+***********+**********??**??+,.
.....................:+;+;,,...............................,,,,,,,,,.,

.................................,,,,,,...............................
..............................,:;;+%???+::............................
.............................:+;,.:%??%:,;+:..........................
...........................,;*,...;?%%?,..,*:.........................
.........................,;+:..,::++**;,...,?:........................
.......................,;*:,..,?;:,..,;+*,..,*;.......................
.....................,;*;,....++........?:...,++,.....................
...................,;*;,.....;*.........*+.....:*:....................
..................,?;.......+*,.........,?,.....,*:...................
.................,?:......:*;...,:::,....;?......,?:..................
.................?:.....,+*:..,;++;;;+;...*+......:?,.................
................:?.....:*;...,*;.....,*+..,*;.,....+*.................
................;?.....?+...,?;.......,?:..,**,....:%.................
................,?,....+*...;?.........+*...;?,....:%.................
.................?:....,?,..++.........;+..:?,.....?;.................
.................++.....*;..;*.........?:.,?,.....++..................
.................:%.....:?..,*,.......++.,?:.....+*...................
..................?:.....*;..:%:,...:*+.,?:.....+*....................
..................++.....,?:.:%+++++??,:?;.....;*,....................
..................:?......:*+*:..,,.,;++,.....;*,.....................
...................?:.......,................;?,......................
...................+*.......................:?,.......................
...................,?,.....................:?,........................
....................++....................,?:.........................
....................:?,...................*;..........................
.....................*;..................;?...........................
.....................:?..................?:...........................
......................?,................;*............................
......................*;................?:............................
......................+?...............,%,............................
......................;?...............,%,............................
....................,:?+................**............................
................,:;+++:.................,**:,.........................
...........,:;+++;:,......................:++;;:,.....................
.........:++;:,,............................,,:;++;:..................
.......,*+:......................................,:+*:................
......,?:..........................,,:,,..,,:;;,....,*+...............
......+*......,:+++++;;+;;;::,,,,:++;;;;++++;;S:.....,%,..............
;:;;;;%+......,;:,.....,,,::;;;+;;,.....,,.,;*;......;%,,,,,,,,,,.....
::::::+?,....,..........................,:;*;,......,?+;;;;;;;;+:.....
.......+*:,.......................,,::;++;:,......,;?:................
........:++;;;::,,,,,,,,:::;;;+****+;:,,.......,:;++,.................
..........,,:::;;;;;;;;::::::::;+;;++++;++++++++;:,...................

4. Sit in easy pose and make a circle of your arms with your hands clasped over your head. Concentrate on your brow point. Keep your arms steady. 5 Minutes. Inhale, hold the breath for 30 seconds, and pull the hands as if you are trying to pull them apart, but don't let them separate. Keep the fingers locked. Exhale.

......................................................................
......................,,,,,...........................................
...............,,::::::::::::::::::,,,,...............................
............,::::,,............,,,,,,::::::,,,........................
......,:::;;:,.........,,,...............,,,:::::,,...................
....,;:,..;,:...,::::;:::;;;:::;++:::::::::,,..,,:::::,,..............
....;;...:;:;:::,,,,:::;::::::::,,........,:::::::::::::::,,..........
..,:;;::;+::::;;;;;+:::::;+;::::::::::::::::::::::::;+:::;;;;::::::,..
.......,...............................................,,,,,,.........

5. Lie down on your back. Support your hips with your hands so that only the head and heels are on the ground. There is no bend in the knees. 2 Minutes

6. Lie down and relax.

Page 101

Kundalini Yoga for developing strength and balance

......................................................................
......................................................................
.......................................................,,.............
...............,,::;:;:.............................:;;;;;;:,.........
..........,,.,:;:,,,,,;;,..........................;;,....,:+:........
........,;*%:;:........:+.........................;;.........+:.......
........;**??:.........,+........................,*..........:+.......
........;;+*?:,,:::....,*........................,*....,:::,.,+.......
........+,;*?*:,;;,....;;.........................+:....:::,++;,*?,...
.......,+.,*?*:,,,....,+..........................,+,...,,;:*++%?+....
.......;:.,:;*+:,...,,;;...........................+:;,..,+*%?++:,....
.....,;:..,;*;,:,,:;;,+,..........................,+,,;:,**+?,:+......
....,+,..,+,,;;:;;:,..;;,..................,:::::;;,...::+;:,.:;......
....:,...+;...,,,......:;;;:,,............:+::,,,,........+,..;:......
.........+,..............,,,:;;..........;;...............,+,.+,......
..............................;;.........*:...............,*,.+,......
...............................;,........:;..............:+,..+,......
........................................................:+,..;+.......
........................................................:,...+,.......

1. Sit in easy pose. Use your thumb to close off your right nostril and inhale through the left nostril. Use your Mercury finger to close off your left nostril and exhale through the right nostril. 3-1/2 Minutes.

............,,........................................................
...........:::::......................................................
..........::...;,.....................................................
..........;,...;,.....................................................
..........,;:,;:.................................::,,...,:::,.........
........,,:;,,,:::............................,??;;?%,..;,.,::........
.......::,,......:;...........................,+;..,,...;,..:;........
......:;..........::.............................,;;+:..;,:+:,........
......;,,;.....,+,,;...........................,:;;,,;.::.,;:.........
.....:;.;*.....,+:.;,.........................::;+...;,;.,,,:;,.......
.....;,,;;......;;,,;.......................,:,::;...:+:.,,;::;,......
....:;,;;;......;:;,+,....................,::,;::;...:*,...;,::::,....
..,:;:,::.......,:,,:::............,:::::,;,,;;,,....;;:...,:::+;;:,..
..;:..,::::,,:::,,....+,..........,;,..,;;,.::.....,:,.;,.......,:;+..
..:;,......,,:::,,,,:;;:........,,:+,,,,:::,,,,,:;;;:,,:+;:,,,,,,,++,.
,::+;+:::::::,,::::::+;;::,.....,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,..
...,;+:::::,,,,,,,..,,................................................

2. With your legs crossed in either easy pose or lotus pose, grab your toes and roll backwards and forwards on your spine. Move fast. Breath of Fire. 2 Minutes.

......................................................................
...,::::..............................................................
..;;,,,;+,............................................................
.,*.....:+,...........................................................
.,*......:+:,,,,.............,,,,,,...................................
..;;....:.,::::;;;:,......,:;;::::;;:.................................
...;+*,:*,..,....,:;;::::;;:,.......;;................................
....:;:,:+.:+........,,,,...........,*................................
.........:+:+...,:...........::.....,+................................
..........:**..,+,...........;;.....,+................................
...........;?,.,*,,.......,,;*;.....:;................................
...........;+;.,*:;;;::::;:;*:+.....+:...,,,..........................
...........+;+..+,..,,,,...:*:;.....+;;++++++++;:,..,,,,..............
...........+:;:.+,.........,+,+.....,;;:,,.,,,:;+++++++*+++,..........
,,,,,,,,,,,*.;+.+:,,,,,,,,,:*+?:,.................,,,..,::+%:,,,,.....
::::::::::++.?*.+;,,,,,:::::::::;;:::::::,,::::::::::::::::::,,,,.....
......:+;::,+;*.;:................,,,,,,,,,,,,,,,,,...................
......:;;:;**;;.;;....................................................
..........:+::::+,....................................................
...........,,,,,......................................................

3. On your hands and knees in cow pose, stick your tongue out and do breath of fire through the open mouth. Pump your navel. 1-1/2 Minutes.

......................................................................
.........,:;;;;:......................................................
........;;:,,,,;+,....................................................
.......:*.......:*,...................................................
.......:*........++...................................................
.......:*........++...................................................
........?,..::.,;*,...................................................
........?,..,;*;;,....................................................
.......;?....:?.......................................................
......,%:....,*,......................................................
......*;......:*......................................................
.....:+........+;.....................................................
.....*,........,*,....................................................
....:+.....:,...+:....................................................
....*:....:*,...+:....................................................
...,*....,?,....*,....................................................
...:*....;+....,*...............,:;;;;;;;;;::,,.......................
...:*...,?,....:+.............:;;:,,....,,,::;;;;:,...................
...:*...;*.....+:...........,+;,...............,,:;;;:................
...,*...++....,*............+;........,,,,.........,:;;;,.............
....%:..;*....;*,....,.....,*.......,+;::;;;::,,.......:+;,...........
...,?+,.,%,..,*;:;;;;++....,*,......*:.....,,::;;;;,.....;+:..........
...:+:+..+*..:+;:::?:.*+,...:+:....,*....+,......,,,......,+;:........
...:+.;;..?:....,:;?;,:*;;...,;+:..:+...,?;,,...............,;+;,.....
...,*:.*:.:?........,;+?.*:....,;+:++...+::;;;::,,,,:;;;;,.....:+:....
....,+;*;..+;.........,+++,......,:%:..+;....,,:;?;::,;*........,*,...
......,?;..:*..........;*,........,?,.,?;,......;+....,*,........+;...
,,,,,,,++..+?;;;::::::++,,,,,,,,,,*+...+*+++;:;**,,,,,,;?+:,,,,,;?:,..
;;;;;;;;+;;+;;;+++;;;+;::::::;;;;;++;;;+::;++;+;:::::::::;;;;;;;;:::..
....................................,,,...............................
......................................................................

4. Sitting in lotus pose, use your arms to lift the buttocks off the ground. Keep the buttocks lifted and bow your head to the ground. Continue bowing up and down as you chant with Ragi Sat Nam Singh's Jaap Sahib. 4 Minutes.

......................................................................
.....................................,,:::,...........................
................................,::;;;;:;;+;::,,......................
.....................,,,,,,,::::;;:,,.....,:::,::::,,.................
......,,,,.....,,:::::::,,:::+,.......,:;,..,::::,,,::::..............
....,;::::::.,::,,...,,::::;;:..,,,::::,:::::,,,;++:::;+,.............
....+,....:+::,,,,,:::::;;;,,,::::,,.......,,:::,.:;:,................
....::,,,,,....,,,,:::::::::::,................,;::::+,...............
.,::::;;;;+;::::+++;;::,,,,,,,,,:::::::::::::::::::::::::::::::::,....
.,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.....

5. Lie down on your back. Move vigorously, do a cat stretch, and stretch in all directions. Move rapidly to stimulate your heart. 3-1/2 Minutes.

6. Still on your back, jump your body around vigorously. 1-1/2 Minutes.

7. Lie down and relax. Begin by concentrating on your navel for 2 minutes, and then concentrate on your heart. 16 Minutes.

Page 102

Kundalini Yoga for electromagnetic frequency

1. Sit in Easy Pose. Fully extend the arms to the sides, with the fingers stretched back from the palms and tensed like claws. The entire hand should be rigid and taut, like a lion’s paw. Alternately cross your wrists over your head, then return your arms to your sides, parallel to the ground

......................................................................
.............................,,,,,,,,,,,,,,,,,,,,.....................
.........................,,,,,,,,.,,::::::,,,,,,,,:,,,................
......................,,,,,......;:,,....,,,,,.....,,,:,,.............
....................,,,,........,:,,,,,,.....,,:,......,,:,...........
...................,:,........,;::;:::;+,,..,,,;;.........,:,.........
.................,:,..........:?*;:,,;;,,,;:::,,,:,.........,:,.......
................,:,...........,::,,,,,,:;:,,:::;;+:..........,,,......
...............,,...............:.,:,;;::;,,.:,.,,.............;+.....
.............,;,...............,,.,,:::::;,,.:,................,;,....
.............,;................,:.,;;:,,,:;,.,,.......................
...............................,:..;;:,;,,;,.,,.......................
...............................,:..;:.,;,:::.:,.......................
......................:+:.......:.,;*;::;;:,:;,.......................
......................,:,.......;::.,,,,,::.,:........................
................................,:.......,:.,,........................
.................................:,,,.......:.........................
.................................,,,,..,,,.,,.........................
.................................,,........:,.........................
.................................,:.,,,....:..........................
.................................,;,,,,,,,,:,.........................
................................,;,,......,::,........................
.........................,,,,:,,,,,,:,,,,:,,,,:::::,,.................
.......................,:,,::,,:,,,,,:,,,,,,,:,,,,,,,:................
.......................,:.......,,,,::::,,,,,.......,:................
.....,:.................,:,,,,,,......,;,:,,,:,,,:,:,.................
....::;,,,.....,:,........,,,,,,,,:,,::;,::::;:,,.....................
....;,:::,,::::::,....................................................
..,:,........,;:::....................................................
..,:.,,..,,::::;:,....................................................
...,;,,::::;;:::......................................................
........,,,:,,,............,,,,,......................................
.....................,,,,,,,,,,,:::::,,,,,,...........................
..................,,,,,......,,,,,,,:::,,,,,,,,,......................
................,,,,......,,,,........,,,,....,,:,,...................
..............,,,.......:;,.............,,;:.....,,:,,................
............,:,.........,,................,.........,:,...............
...........,:,........................................,:,.............
..........,,..................,:,,:,....................:,............
.........:,...................:;,,:;.....................,,...........
........::...................::,,,,;,.....................::,.........
.......,+...................,*::,:,;;.....................,;,.........
...:;;.......................;,,;:.;,.................................
...+*;,;:.....................;::,;,......................,:.,;,......
...+:.,,;,,,,,,,,,,,,,,:,,,,,:;,..:;:,,,,:,,,,,.,,,,,,,,,:::,+?,......
...,,,,,::,,,,,,,,,,,,,::.....:,,,,:....,:,,,,,,,,,,,,;;,,,::*:.......
........,,,,,,,,,,,,,,,:;,,....,,,,....,;,,,,,,:,,,,,,:,,,,,:,........
.........................,,:.........,:,,,,...........................
...........................,:,......,;,...............................
....................;:;....,;,......,:................................
....................:::,...,;,,,,,,,:,................................
...........................:,.,,,,,,,:................................
.,;,..;:................,,::,,,....,,:,,,,............................
.,;:,.::,.........,,,,::,,,..,:,,,,,..,,::::,,:.......................
.,++,:*+,........,:...,,,,,,,,:::,,,,,,,,.....:,......................
..,,,,,,..........:,,.......,,,,::,,........,,:,......................
..,:,:.............,,,,,,,,,,,,,::,,,::::,,,,,........................
..,,.,.................,,,,,,,,,,,,,,,,:,.............................
...:,,................................................................
......................................................................

(1A). Keep the lion’s paw tight. Move powerfully and rhythmically. Begin a breath of fire, coordinating one inhale-exhale with each movement.Continue for 9 minutes and then, without stopping, stick your tongue all the way out and continue for 15 seconds more. Then inhale and hold the arms up at 60° for 15 seconds

(1B). Exhale. Repeat. Inhale and hold again for 30 seconds. Exhale and relax by singing the song “Nobility’ from the heart for 3-4 minutes or sit quietly breathing long and gently for 3-4 minutes.

................................,.....................................
.,,.......................,,::;;;;,..,:::++;:,........................
.:,...................,::::,,:+;:*;..,**;++;:::.......................
.....................:;,,,,:;;;+++,...,;;;+;..,:,.....................
....................::..:;:::::;:.......,,;+;;:.::....................
...................::..,:..................,,:;:.;,...................
..................::..,:.......................;.:%,..................
.................::..,;,......................,?*;::,.................
................,:...:,........................,;...:,................
...............,;...:,..........................,:...::...............
..............,:,..,:..........,,,::,,...........:,...::..............
..............;:...;,.........,;,,,,,::...........;,...;..............
..............,;...::.........,+::::::+,.........,:...::..............
...............:,...::.......,;,......,:,.......,:...,;...............
...............,:....,:.....,;..........;,.....,,....:,...............
................:,....,:,...,:.,::.,::,.::....,:.....;................
.................:,....,:...,*,,;:.:;:,.:;...,:.....:,................
.................,:.....+:..,;,.,.,;,,.,;,...:,....,:.................
..................::...;,::,.,;,..:;,..;,..,+:....,:..................
...................::.;,..,;;,,+:,::,,+::::,;:...::...................
....................,;;.....:,;+,:,..,;+*:..,;.,::....................
.....................,;,.......;,.....:;:,..,;:;,.....................
......................,:.......,::,,::,.,:...,+,......................
.......................:,........,,,,....:...:,.......................
.......................,:................;,.,:........................
........................;................:,.:,...::+:.................
........................:,.,:,........,::;,.;...,**++.................
........................,:..,::,......,,,,.:,...,;;;;,................
.........................;.................:..........................
.........................:,...............:,..........................
.........................,:..............,;...........................
..........................;,,,,,,,::::,,::+...........................
.........................,?:,:,,,,,,,,,,,,;:..........................
........................,+:................::.........................
........................;+.................,;.........................
.......................,*+,,,,..........,,,:;:::,,,,,,,,..............
............,,,,,,,:::::;:,:::::.....,::,,,,,,,,,::::::::::,..........
........,:;::::::::,,,.........,..:::,,......,:::::::::...,;:.........
.......:;,....,:::::::::,,,,......,,,,,,,,::::,,...........,+.........
.......+,.............,,,:::::::;+;;:::::,,,...............,+.........
.......::.......................,,,,+;:,..................:;,.........
........:;:,.......................::,,::::::,:,...,,,,::;:...........
..........,:::::::::::::,,,,,,,,..,*::,,.,,,,::;*::::::,,.............
................,,,,,,,,,,,,::::::::,,,:::::::;;;,....................
......................................................................

COMMENTS: This exercise targets the brain's electromagnetic frequency. The hand position pressurizes all the fingertips, which control the brain and its functions. The lymph and nervous systems are tuned up, and the powerful breath of fire stimulates the pituitary gland and causes the pineal gland to change the frequency of the radiance of your magnetic field.

- Yogi Bhajan

Page 103

......................................................................
...............:*;,,..................................................
...............,*?+S:.................................................
...............,:,::,.................................................
.........................................................,,,::::::....
....,:::::,.....,.............................,,:::;;++++++;;;;;;*+...
..,;:,,,,,+;,::;::::::::;;;;:::::::::::::::::::;::::,,,,.,,,,,,:;;,...
.,+,......;;:,,..,:.........,,,,,,,,,,,,,,............,::;::::::,.....
,;+......,,......,;;:::,,,.......,........,,,,,:::::;;::,.............
,:::::::::;;;:,......,,,::::::::::::::::::;;;;;;;;:;;::::::::::::::...
............,:;;::::::,,,:::::::::::;+;,..............................
................,,,,,,,,,:,,,,,,,,,,,.................................
......................................................................
......................................................................
...............:+:*:..................................................
...............:**%**.....................................,::,........
...............,:::::....................................:;;++........
......................................................,::;;;.+,.......
......,,,,..................................,,,,,::;++++;;:..*,.......
...,:;::::+,,,,::::::::::::;::::::::::::::::::::,,,,,....,,,:+,.......
..,;:.....++:::,,,,........,,,,,,....................,::;::::.........
,,*,.............,;;::,,,,,,....,,,......,:::;;;;;;;;;::,,,,,,,,,,,,..
,;+;::::;;;;::,....,,,::::::;:;;;:;;;:;;;;+++;;;;:::::::::::::::::;:..
....,,,,...,,:,.....................,::,..............................

.....................................,,,,..:*,;:......................
...................,::;;;;;;;++;+;;++;;;+;:#@%#S,.....................
..................+?+;;;:::::::,,,,,:,,:;?;;;:+;,,,,,,,,,,,,,,,,,.....
.................;+,..........,,::,,,,;;:;:::::::::::::::;:;;;;;;;*,..
.......,::::,...,*.....:::::;;:::,::++,.......................,,::+:..
.....:;:,,,,+;:;;*:....,,,,,,........*,.,,,,,,,,,,,,,,:::::,::::,,,...
....;;,.....,:,,.,;;::,.............,*::,,,::::::::::,,.....,.........
::::*:......,.....,;;;;;;:::::::::::**++;:::::::::::::::::::::::::::;,
....,;;::::;;:;;::,,,......,,,,:::::::::;*:...........................
......,,,,,....,,::;;;;;:::;;;;:::::::;;::,...........................

......................................................................
......................................................................
......................................................................
......................................................................
...............................,......................................
...........................:;;;;*+;;*+;;+;+;;;;;;;;;;;;;:;,...........
.........................:?*+,..++.,;S++++++++++++++++***S:...........
........................:%+:;+,.,%,..*:..............,:;+?:...........
.......................;*,...:*:;*...;*....,,:,,....;+;;:,............
..........,:::::......,?,.,,;;+*;,...:%:;++;;;;+;;+*;,................
.......:;++::::;*:,:;;+%+;+;:,,....,;?;::,.......,:*,.................
.....,++:,......??;:,:++:,.....,:;*?+?.............++.................
.....++........,:,..;+,......:;;;,,:;:.............*+.................
.....?,............,%,.....,+;,...................,?,.................
.....;*:,.....,::::,;,.....,,....................:*:..................
,:::::;*?*++***++++*??+;:,,,,,,,,,,,,,,,:::::;+*?*;:;;;;;;;;:;;;;;;;;:
,,,,,,,,,,,,,,,,,,,,,,::::;;;;;;;;;;;::::;:;::::,,,,,,,,,,,,,,,,,,::,,
......................................................................
......................................................................
......................................................................
......................................................................

Kundalini Yoga for eliminating tension and pain

...........................................................,;:::;,....
.....................................................,,,,,,+;...,;:...
................................................,::::::::::;:.....*,..
.........................................,,,::::::,,.......,*;:::;;...
....................................,,::::::,,,............,+.,,,,....
..............................,,,:::::,,...............::..:;.........
.........................,,::::::,,...........,::::::::*+..;:.........
....................,,:;;::,,.............,::;::,,,...,*+..+,.........
................,:;++;:,....,:::;::::::::+;:,.........:++.,+..........
.............,;+++:,....,::;::,,........+@S:..........:+;.:;..........
........,,:;+;;:,.,,,::::,,.............+@#:..........++:.+,..........
:::::::;++;:,,;+;;;;;:::,,::,,,,,,,,,,,,:+;:,,,,,,:::::+,,*,,,,,,,:,..
,,,,,:?+:::::;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:*;+;;.;;,,,,,,,,,..
......,:,:,,,......................................,*;;::;,...........

1. Rise up into back platform pose with the spine, pelvis and legs in a straight line. Do the Breath of Fire as you raise and lower your hips. Move quickly, time your movements with the breath. Return to the straight line back platform pose starting position each time you raise your hips. 4-1/2 Minutes. This exercise will eliminate all tension for the week.

...................:+;:...............................................
...................,+,:;,.............................................
....................:+.,;:............................................
.....................:;,.:;,..........................................
......................,;;.,;:.........................................
........................:+..:;,.......................................
.........................;;..,;:......................................
..........................;:..,;;.....................................
...........................;;,..:;,...................................
............................,;:..,;:........................,:::::,...
..............................:;,..;;.......................+:,.,,;;..
...............................,+,..:;,..........,,,::::::;;+:.....+:.
................................,+,..,;:..,,::;;;::::,,,,,,.;;:,,,:+,.
.................................,+,...;+;;::,,.............,*:::::,..
............................,,,:::;+....,,.............,....;:........
.......................,,::::::,,..:;.........,,,,,,,,,;:...+,........
..................,,::;::,,......,,.:+,....,:;;::,::::+;;..:+.........
..............,,::::,,.....,:::::;:::++::,:;;,.......:;:;..+,.........
.........,,::::,,.......,:;::,,........:?*,..........+,;:.,+..........
......,,:::,,.,,,::::::::,.............:#S,.........;;,?,.+,..........
:::::+;::,,,;*+;;;;;;;::::::::::::::::::++:::,:::;;;;.+?.,*:::::::::,.
,,,,,:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,*+;:;++.:;,,,,,,,,,..
.................................................,,,::;,,+,...........
...................................................:*;::+:............

2. From the back platform pose, raise the left leg up to sixty degrees. Keep the leg up in the air as you raise and lower your hips. Continue this movement with Breath of Fire for 1 Minute. Change legs and raise and lower your hips. 30 Seconds.

...................................................;;;:;;,............
..................................................,+....,;:...........
..................................................,+,.....*,..........
...................................................;;..,,,+,..........
..................................................,;:..;+:,...........
.................................................,+,...:;.............
................................................,+,....,+,............
................................................+,.:,..;?,............
...............................................:;..,+..,*.,;,.........
..............................................,+,...;;..:;*@S:........
...........................................,,:;,.....+,..+:%#;........
.....................................,,::;::::.......,*..,+.,.........
.........:::,...,,,,,,,,.......,,,:::;:,,...........:;+;..:;..........
......:;:+;;++;;::::::::;;::::;:::,,,.............,;;,.;;,.+:.........
,,,,,;;,...,,,............,,,.................,:;;:,....:+:,;:::,.....
:::?+;::::::::::::::::::::,,:,,,,,,,,,,:::::::;+;::::::::;*;,,,:;*;...
..,:::::,,,,,,,,,,::,,,,,,,,::::::::::::,,,,,..............::;+*+?;...

3. Lie down flat on your stomach with your palms on the ground under your chest. The right hand is on top of the left hand. Inhale and raise yourself up into the cobra pose with your elbows straight. Stretch your armpits. Exhale and lower yourself back to the ground. Continue raising and lowering the body with breath of fire. 4 Minutes. This exercise benefits the rib cage and lower spine. It strengthens the heart and prevents problems as long as it is done with the hands in the above position.

...................................................;;::;;.............
..................................................;;....;;............
..................................................;:.....*,...........
..................................................;:.,:,:+............
..........,......................................:;,..+;,.............
...,;;:::;;;:,.................................,;:...,;:..............
...,;;::,..,:::::::,,,.........................+,...,;+;..............
......,,:;::,..,,,,::;;,......................:;..::..*+..............
..........,,,:::,,....,;;:,,..................+,..,+,.:;..............
...........;%:,,:::::,...,::::,,,...........,;:....:;..+,.............
...........?@;.....,::;:,...,,::::::,,:;:;::;:......+:.;:.............
...........,,.,,.......,:;;:,,,,,::;+;,,..........,;*+,:+.............
...,:::,,,::;;:::;;:::::::;+;::::,,,............,:;,;;;.+,............
,::;:,,::,,,......,,,,,,,....................,::;,..,;;::;............
+;::::,,,::::::::::::::::::,,:,,,,,,,,::::::++;::::::*:+,+;::,::::,...
,,,,,,,,,:,,,,:::::,,,,,,,,,,:,:::::::::,,,,,,,,,,,,,::;+,;;;:,,,,,...
........................................................:;:;;*:.......

4. In the cobra pose, raise and lower your left leg from the hip. Keep the leg straight with no bend in the knee. 1 Minute. Raise and lower your right leg. 30 Seconds.

Page 104

...........................................................,;:::;,....
.....................................................,,,,,,+;...,;:...
................................................,::::::::::;:.....*,..
.........................................,,,::::::,,.......,*;:::;;...
....................................,,::::::,,,............,+.,,,,....
..............................,,,:::::,,...............::..:;.........
.........................,,::::::,,...........,::::::::*+..;:.........
....................,,:;;::,,.............,::;::,,,...,*+..+,.........
................,:;++;:,....,:::;::::::::+;:,.........:++.,+..........
.............,;+++:,....,::;::,,........+@S:..........:+;.:;..........
........,,:;+;;:,.,,,::::,,.............+@#:..........++:.+,..........
:::::::;++;:,,;+;;;;;:::,,::,,,,,,,,,,,,:+;:,,,,,,:::::+,,*,,,,,,,:,..
,,,,,:?+:::::;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:*;+;;.;;,,,,,,,,,..
......,:,:,,,......................................,*;;::;,...........

...................:+;:...............................................
...................,+,:;,.............................................
....................:+.,;:............................................
.....................:;,.:;,..........................................
......................,;;.,;:.........................................
........................:+..:;,.......................................
.........................;;..,;:......................................
..........................;:..,;;.....................................
...........................;;,..:;,...................................
............................,;:..,;:........................,:::::,...
..............................:;,..;;.......................+:,.,,;;..
...............................,+,..:;,..........,,,::::::;;+:.....+:.
................................,+,..,;:..,,::;;;::::,,,,,,.;;:,,,:+,.
.................................,+,...;+;;::,,.............,*:::::,..
............................,,,:::;+....,,.............,....;:........
.......................,,::::::,,..:;.........,,,,,,,,,;:...+,........
..................,,::;::,,......,,.:+,....,:;;::,::::+;;..:+.........
..............,,::::,,.....,:::::;:::++::,:;;,.......:;:;..+,.........
.........,,::::,,.......,:;::,,........:?*,..........+,;:.,+..........
......,,:::,,.,,,::::::::,.............:#S,.........;;,?,.+,..........
:::::+;::,,,;*+;;;;;;;::::::::::::::::::++:::,:::;;;;.+?.,*:::::::::,.
,,,,,:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,*+;:;++.:;,,,,,,,,,..
.................................................,,,::;,,+,...........
...................................................:*;::+:............

...................................................;;;:;;,............
..................................................,+....,;:...........
..................................................,+,.....*,..........
...................................................;;..,,,+,..........
..................................................,;:..;+:,...........
.................................................,+,...:;.............
................................................,+,....,+,............
................................................+,.:,..;?,............
...............................................:;..,+..,*.,;,.........
..............................................,+,...;;..:;*@S:........
...........................................,,:;,.....+,..+:%#;........
.....................................,,::;::::.......,*..,+.,.........
.........:::,...,,,,,,,,.......,,,:::;:,,...........:;+;..:;..........
......:;:+;;++;;::::::::;;::::;:::,,,.............,;;,.;;,.+:.........
,,,,,;;,...,,,............,,,.................,:;;:,....:+:,;:::,.....
:::?+;::::::::::::::::::::,,:,,,,,,,,,,:::::::;+;::::::::;*;,,,:;*;...
..,:::::,,,,,,,,,,::,,,,,,,,::::::::::::,,,,,..............::;+*+?;...

...................................................;;::;;.............
..................................................;;....;;............
..................................................;:.....*,...........
..................................................;:.,:,:+............
..........,......................................:;,..+;,.............
...,;;:::;;;:,.................................,;:...,;:..............
...,;;::,..,:::::::,,,.........................+,...,;+;..............
......,,:;::,..,,,,::;;,......................:;..::..*+..............
..........,,,:::,,....,;;:,,..................+,..,+,.:;..............
...........;%:,,:::::,...,::::,,,...........,;:....:;..+,.............
...........?@;.....,::;:,...,,::::::,,:;:;::;:......+:.;:.............
...........,,.,,.......,:;;:,,,,,::;+;,,..........,;*+,:+.............
...,:::,,,::;;:::;;:::::::;+;::::,,,............,:;,;;;.+,............
,::;:,,::,,,......,,,,,,,....................,::;,..,;;::;............
+;::::,,,::::::::::::::::::,,:,,,,,,,,::::::++;::::::*:+,+;::,::::,...
,,,,,,,,,:,,,,:::::,,,,,,,,,,:,:::::::::,,,,,,,,,,,,,::;+,;;;:,,,,,...
........................................................:;:;;*:.......

......................................................................
...............:*;,,..................................................
...............,*?+S:.................................................
...............,:,::,.................................................
.........................................................,,,::::::....
....,:::::,.....,.............................,,:::;;++++++;;;;;;*+...
..,;:,,,,,+;,::;::::::::;;;;:::::::::::::::::::;::::,,,,.,,,,,,:;;,...
.,+,......;;:,,..,:.........,,,,,,,,,,,,,,............,::;::::::,.....
,;+......,,......,;;:::,,,.......,........,,,,,:::::;;::,.............
,:::::::::;;;:,......,,,::::::::::::::::::;;;;;;;;:;;::::::::::::::...
............,:;;::::::,,,:::::::::::;+;,..............................
................,,,,,,,,,:,,,,,,,,,,,.................................
......................................................................
......................................................................
...............:+:*:..................................................
...............:**%**.....................................,::,........
...............,:::::....................................:;;++........
......................................................,::;;;.+,.......
......,,,,..................................,,,,,::;++++;;:..*,.......
...,:;::::+,,,,::::::::::::;::::::::::::::::::::,,,,,....,,,:+,.......
..,;:.....++:::,,,,........,,,,,,....................,::;::::.........
,,*,.............,;;::,,,,,,....,,,......,:::;;;;;;;;;::,,,,,,,,,,,,..
,;+;::::;;;;::,....,,,::::::;:;;;:;;;:;;;;+++;;;;:::::::::::::::::;:..
....,,,,...,,:,.....................,::,..............................

5. Lie on your back. Raise your heels twelve inches and flex and relax your feet. Move from the ankles. Move both feet at the same time. 1-1/2 minutes.

.....................................,,,,..:*,;:......................
...................,::;;;;;;;++;+;;++;;;+;:#@%#S,.....................
..................+?+;;;:::::::,,,,,:,,:;?;;;:+;,,,,,,,,,,,,,,,,,.....
.................;+,..........,,::,,,,;;:;:::::::::::::::;:;;;;;;;*,..
.......,::::,...,*.....:::::;;:::,::++,.......................,,::+:..
.....:;:,,,,+;:;;*:....,,,,,,........*,.,,,,,,,,,,,,,,:::::,::::,,,...
....;;,.....,:,,.,;;::,.............,*::,,,::::::::::,,.....,.........
::::*:......,.....,;;;;;;:::::::::::**++;:::::::::::::::::::::::::::;,
....,;;::::;;:;;::,,,......,,,,:::::::::;*:...........................
......,,,,,....,,::;;;;;:::;;;;:::::::;;::,...........................

6. Bend your knees into your chest. Then extend the legs straight out, holding them twelve inches from the floor and then bring them back to your chest. Continue this motion. 2-1/2 Minutes.

......................................................................
......................................................................
......................................................................
......................................................................
...............................,......................................
...........................:;;;;*+;;*+;;+;+;;;;;;;;;;;;;:;,...........
.........................:?*+,..++.,;S++++++++++++++++***S:...........
........................:%+:;+,.,%,..*:..............,:;+?:...........
.......................;*,...:*:;*...;*....,,:,,....;+;;:,............
..........,:::::......,?,.,,;;+*;,...:%:;++;;;;+;;+*;,................
.......:;++::::;*:,:;;+%+;+;:,,....,;?;::,.......,:*,.................
.....,++:,......??;:,:++:,.....,:;*?+?.............++.................
.....++........,:,..;+,......:;;;,,:;:.............*+.................
.....?,............,%,.....,+;,...................,?,.................
.....;*:,.....,::::,;,.....,,....................:*:..................
,:::::;*?*++***++++*??+;:,,,,,,,,,,,,,,,:::::;+*?*;:;;;;;;;;:;;;;;;;;:
,,,,,,,,,,,,,,,,,,,,,,::::;;;;;;;;;;;::::;:;::::,,,,,,,,,,,,,,,,,,::,,
......................................................................
......................................................................
......................................................................
......................................................................

7. Bring your knees to your chest and lock them with your arms. Sing along with Pritpal Singh's Chattr Chakkr Vartee. Sing loud and clear. 15 Minutes

8. Inhale and hold the breath for 1 Minute. Exhale. Repeat this sequence two more times.

9. Return to a sitting position and raise your arms overhead and shake them with such energy that your whole body shakes. 1 Minute.

COMMENTS: The feet express the heavens, and the hands express the earth. If you want to adjust the psychic body, massage the feet. If you want to adjust the physical body, massage the hands. - Yogi Bhajan

Page 105

................,:::,,,,..............................................
..,:.........,::+++++++++;:,..........................................
:+?+;,.......++;;;+**??%%%%?;.........................................
;SS*;;:::,,,.*;;+;;;::::::;;?,........................................
.:**:,.,,,:::+*;;::::::::;;+*.........................................
..,+;?+,,....,;:,:;;::::::;*:.........................................
...,:*%?*;,....;;:;:,;S++?*:..........................................
.......,:;;:,..:?+,.,S@S::??:..................,...,:::;+:............
...........,:,.,S@#?#@@@?;;;+*:::,:::::;;;::::::::;+::;;;;;;:.........
.,,:,,,::,,,,,;,%@@@@@@S:,,;?*,;*,,,,*%?;;:,.,,,,,;,.,,.+++*?;:,:::,..
.,:,,,,,,,,,..,+?@@@@@*,..,,,..+:..;*+:..........,;:,,.:+++;+,,,,,,...
...............;:?#@S:.........+,..,?**:,........:++,:::::,...........
...............;,.,:,...........:::+*??*;::::::::;?,..................
...............;,.,,............:**%+:,.....,,,,,,,...................
...............;,.,*,...........:++;..................................
...............;,.,:::.........,,.,;..................................
...............::.;::,:........,*.,;..................................
...............,;.,+;:,:........+:+;..................................
...............,+..,+;;::.......:;+*..................................
................;,..,;;;::+,.....**%..................................
................,;...,::+++*,....:*S,.................................
.,::;;:;++;;++;:;%:,...::;+;+:....*S:.................................
;++*SS*;;;:;++?::%*+;:,,:::;:::,..;S;.................................
+.,+;;:::;:;;::;.:*+**+;;;;*?+;;:,+*;.................................
:;,.......,+*%+;...,:;:::;+++;**?;+*;.................................
.,:::,,...,,.***,:::;+?%?*++?+,:*+%?;.................................
...,;;+;:,,..:,,+?;*%S?*+??:,:+;:+*+,.................................
...:;:;::::;;+*++:,*+::,.:+,...;+?*,..................................
......,,,:;+::*;...,..........,++;:,..................................
............,,::,,.......,::,:+;,.....................................
...............,:::,,....;?+:,........................................
..................,,:::::::,..........................................

..............................,:::,,..................................
............................,++*+++?%*;:,,............................
..........................,++++***?%%%?*++;:..........................
..........................+*+;;;;++*+;;;;;+?;.........................
..........................*;::;++++;::;;;;;;?,........................
....................,.....*+:;::::;;;;;:;;::?:...,,,,.................
..................:?+;++;::++,....,:;;;;;;;++.,:;+*::::::,,...........
................:;+??;,,.:;:+++:,;++,,;S*;*+:;;:.,+....,::::::,.......
..............:;:,..:;:...,+,%;+..,,,.:@S;,:*;,.,++:;*+;;:,.,,::::,...
............,++;,::::+*:,,,+;#*+++,..:%@%..;?;;.;+,,;;+*;:::;;:,,,:;:.
............++:;;++*%+*?;;;,?@@##%?*?@@@@*;+;;+?++,,::::;;+++;;;:,.,:+
...........:%?+;;*?**?;++*?:S@@@@##@@@@@@?%+:+;++*,,++,:?;+%%?**+:..,+
...........:?:,..;..***:+**+S@@@@@@@@@@@%,?++*+,...,+,.+;..;?.,,,,;;;,
............,:;:*:..:+?+,:::S@@@@@@@@@#*,;,:,,,....:,.:;...;+::;*%?;..
..............:;+*;,;+%;....:S@@@@@@@?:..,............,..::;+*?%*:....
..................,:*?:.......;?S%*;:..................,,,,:+*;,......
....................;%+:,.......;+.....................*;:;:,.........
.....,,,,........,,,;?*:+:.....::;,....................%;,,...........
....,:::::::::::::::+;*,,;,....;,::...................,*::::::::::::::
....................,??,;++:...:;,+...................:+..............
.....................%+:;,;::,.,+.;:..................+,..............
.....................?:+;.:;,,..::,+.................,+...............
.....................*,%,..,;:,:,::;,..............:,;:...............
.....................++?.....,;*+::;+..............*+;,...............
.....................+S:.......;??+:++:,...........;+;................
.....................+%..........:**++;;;,.........:?;................
.....................:*.,+,;:......,;*%??+:........,S,................
......................;::*+,;+;:,.....:+??;;,:,....,+.................
......................+%*?%:.:+;;:::,....:;:;;+:...,;.................
......................,#:,??,.,::::;;;;::,,::;:;;,.,;.................
...........,,,::;;++;;:*:..,,...,,:::::;;+*+;+?+++:,;,................
...,:::;;:;+;;;:::;;;+;,............,,,,,,,,::;++**;+,................
.,;;:,,...,,,::::,,,,;:;;...................,,,:;*S?+,................
.+,.......,:,,,,,::::;::++:.........,,:;+**;%%%?;,::;:................
,+....................,,:;*+::::,:;+;++:++*%*;;:;;:..;;,..............
.:;:,....................::,,:,:*:::,,,::??%,.........:;..............
..,::::,,.....,,,,,,...,:::++;,,*+++::,,,,;S%+:........+,.............
......,,:+*;::::::::;;;:??+:++**?;?:......,;;:,.......,+,.............
........,??;;;;:,,....,+;,;::,*;+**........,..........+,..............
..........,::;;::::::::+;::;+**;+?;:::::,,,.......,,,;:...............
..................................,,,,,:::;;;::::;**;,................

.....,:;+:,...........................................................
..,,::,:;++::,.....,,:,......,,.....,,................,,,,............
,::,,,;:.,,:;;:,,..;*;;....:+;++::;;;+;:::;:,,,::::+;::::::::,........
*?**+::::,..,::;;:,.,;,..,::;+;:,,::,,,,:;**++**++;;:,,,,:,,,;:,,,,,..
;*+*+::.,::,...,:;::,...,;::*+,,,,,,,,::;;+;,,...............,+,,,,,..
.;:.;:;,..,::,...,::::,,S;,;*?++*+:::,;*+**+,..,;,,..,.......:;.......
..,;,;:;+:..,;:,;..::,::*;,;+:.,:;:+%?;+;???%*;;;:+.;,::....,;,.......
...:;,++;:;,..:++,::++::;;,,::::,:,;?%:;:S@@%*;??*?+*?+,,,,:+;,.......
....;;,,,;,;,...;?+;:,,::;;::,.,:++,.,:+S#?;...;:;;,*+?+:,:;;:::::,...
.....;,..::;*...,;?+:....,,:;;;:,.::;.,;*:++;:;;;:*+;::;::;:++,::;+:..
.....,;...;++;....;;.........,:;+;:,,::,,,,.:+++++;?+;*,.:+*%*;;;,....
......:;+;,:.,:,...:;:.,,.......,::::.,::::,::;;+*++::;::;+:;+;,......
.......:**;*+**+++:,,;+:,.........,:*,....,,,,,,,,.......:*;,.........
....:*;:*?*%S@#+*%**:,**,...........?,................................
...;?S+:?*;+:+;:+:,+*:*;;+:,,......:*:................................
...??+;+S#*:..,,;;:;;:+:,;:,;:...,;?:,................................
...*%+;;;?%%+,..,;;+;:*+:,:.,;:;;;?:..................................
...,?*;;+***?;:,,:;+????*:+;...,,;,...................................
....,;:::,..,::;;:::;++:;;++:::;;,....................................

.....................................,,,,,............................
..................................,;+;:::;;::,........................
.................................++;:::::,,,:;;,......................
...............................,+;,....,,:;:..:;;,....................
..............................:*+::;;:,...,:;,..:;:...................
.............................;+,....,:;;,...,;;,..;+,.................
............................;*::;;::,..,;;,...:;:..:+,................
...........................:+,....,,:;:,.,;;,..,;;..,+,...............
......................,,..,?;::::::,,.,:;:,,;:,..:;,.,*...............
...................,;:+;;.;;:;;::,,:;;,..:;:,,;:..,;:.+:..............
...................;;++.*:S?%S%+%#%*;::;:..:;,.;;,.,+:+:..............
.................,+?;:,:??;,....,;+?%%*::;,.,;;.,;:..**,..............
.................,+,*;.?;+...........,+%?:;;,.:;,.;;;+,...............
.................,*.?+:%;;.............,+?*:;:.,;;.**.................
..................+,?*:%:+:,..,::;;;,.....;?;;;..;*;..................
..................+,*?;*;;,;;.:;,,,;,......:*;:+:+;...................
.................,+,:%***?+%;.:*?+*+,........;?*?,....................
.................*,.,#%%;,;+..,,,,.........,;+;:......................
.................*,..?;?+:+++::,............;:........................
,,,,,,,,,,,,,,,.;;...;:,:,;?%?+;:..........,*,............,,..........
;;;;:;::;;;;;;;+*....,+..+%+;;;??.......,:.+*;;;:;;;::,.,::+;.........
..............,*,....,+.:?::;;::,.....,;+:.*............,%;,+:........
.............:*,.....;*;;:*,.......,:;;,..,?;............;*:;:........
.............*:.....:*;,:+:+;::::;;::,.....+#?:,.........,:,+,........
............+;.....:?;;::,.;?:,,,,..........**;:;;:,......,;,.........
...........;+.....,*:,....:;;;............,;++:..,::;::,..............
..........:+......*,.....,*,.*,..........;*+;;.......,:;;;:,..........
.........:+,.....,*....:;;+;,:;..........++,............:*:;;,........
........;+,......;:...,*;..:+;*,........,+..............;:..:+:.......
.......;;.......,*...:+,.....:?:.......,*,..............+,...:%+......
.....,*:........;;,,;;........,*,......;;...............+:...+*+;:....
....,*:........,+.;%:..........,+:....,+,...............,*,.,++,.;+,..
...:*,.........+:.%+............,+,...;:................:+..+;+..,*,..
..:*,.........:;.:+..............:;..:+.................:+.:++,..++,..
.,*,..........?;,+,..............,+:.+,.................:;.:;;..;;,+..
,*,..........,?*+,................,;;*..................;;.....:+.,,..
;+...........;+?:...................::..................;;....,+,.....
?,...........+?,........................................+:....,,......
*:...........?;.........................................*,............
++..........:*..........................................;+............
,*:,....,,:;;,..........................................,%;...........
.,:;;;;;;:,,...........................................,+;*,..........
......................................................,*:,,...........
......................................................:*..............
......................................................,*..............

.......................................,,:,...........................
....................................,::::;+:..........................
..................................,;;:,,::;+:.........................
...............................,:;:,,:;:,,:;*:........................
.............................,;;:,,::,,:;:::;?,.......................
...........................:+;,,:;:,,;::::;;+%%:......................
...........................*;,;;,,:;:,:;;;;*%%%%*.....................
...........................,+*,,;;:,:;;;;*S+:...+:....................
.............................;+;::;;+*+*S?:.....,*....................
..............................;+;;;+*?S*:.,;:+::?+....................
...............................:*++*%@?...:;;+,:?:....................
................................:%?*:?;.........;?....................
.................................:*::,:......,,*?:....................
..................................;:........,+%%+.....................
..................................:+...........++.....................
.................................,**....,::::;*+:,....................
..............................,:;+?:...;;,,,:??,;;::,,,,..............
.........................,:++:;:,.:+..:+...:;;;.+,,:::+??;:...........
.,,,,,,,,,,,,,,,,,,,,,::;?+*:......+,.;:..:+:+:;:.....:++*?+,,,,,,,,..
.:::::::;:::::::::;+*;++,:%*.......;;.;,.:?;;,+;..........:;?+::::::..
..............,:;::?+,,*:.+:.......,+,..,?:..;%+..,;.....,:+*%;.......
...........,:;;:,..,:++,............;;..*:...:*?..:+.......,,,;+,.....
.........,;;:,.......,;*:............+.;;....,+*,..+,.......,;:*+.....
.....,::+?+::::,:::,::*?%?,,,,,......;++......+::..,;:.,,,::::;?%?,...
...,;;:,,.,,,:::;++*+?%?%%*?*++++*+:,,*,......,+:,:::*;;::,,,,,,;%*...
..,*:.................,,,,+**;;;;+S%?;:;:::;;;;;;:::,............,S:..
..,*:,....................;++:;;;:::,..,,,,,,,...................:?,..
...,;;;;;:;::::::::::::,,:**::;;::**;........................,,:++,...
.............,,,,,,,,,:::;+?+++***#%+::::,,:,,,,,,,,,,,:::::+*++;.....
...........................:+;,,::+*::::::::::::::::::,:;;+::+;.......
.............................:+:.....................,++:;*,,,........
..............................,+:.................,;*+;;+*S:..........
...............................+:,,,..............;S?*+++;+*..........
.......,,,,::,,,..............,*,,::;::,,........,:+;+++;;;*,.........
....,;;:::::,,::;***;;:,......;***+;++****+++***???%%%*+**;+*,........
...+?+;..,.:::,..:;**??*+:,,...:*,,;;+;;;+;;;;;;:::;;;;+S?+;++........
..;S+:,,:+++*??*+:..,:*%%*+;;+;+?*;***+;;:;::,::::::::+++?+++;;.......
..+;,,.,:::;*?SS##*:...,;+??;*%*?%;...,:::::;:.,,::+++:,,:;*?+?;,.....
..:+,..........,;?%**;,,..,;+:,:;%+.........,+**?*+;:::::;;::+;,+.....
...,+:.............,;?*;::,.....,,++;;,.......,:;;;;+++:.......,*.....
....,;;,..............:;;,:;:......,,,;;,...,:;;,..,,::,.......:+.....
......:;:,..............:;,,:;,........,+++*??*+;,.............+:.....
.......,:**;,:;;.::......,*:.,+:.....,;;:;;%@S*;;;,...........,+......
.........,:*+++;*+,.......,?;:,:+:,,;;,....,::+,.,...........,+,......
............:*??:.....,..,.+;?;;++;;:.......................,+,.......
..............,+;:,,..,..,.;::+;+:........................,;+,........
................,:;;;:,.......:;,:+:.............,,+,,,,:;;:..........
....................,:;;:,.....,.:++;::,,........,*?**;*;,............
.......................,,;+:,...,*,.,,:;;;*+:::;;;;+;,,,..............
..........................,:;;:,,*........,;*;,,......................
.............................,:;+*:,,,....:;;;+.......................
.................................,::;;;;;+++SSS,......................
........................................,;*%S?;,......................

Kundalini Yoga for elimination (apana) exercises

...........................,,:::,,,...................................
........................,:;****?*%%*:,................................
.......................:*+;;;;+***++++*;,.............................
......................,%;::;;+?+;::::::;*:............................
......................;*;:;**;,,::::::::;*:...........................
......................,?;*+;;+;;:,,,,,:::*;...........................
.......................;#+...,::++;;::::,+;...........................
........................?+,,,;**,:+?%+::;?,...........................
........................,+??;,:,...?@??%+:............................
.........................:++;:....;S@#;?:.............................
..........................+###%+,;@@@@@?,.............................
..........................+@#%?###@@@@@#?;............................
..........................;@@@@@@@@@@@@%**:::,........................
..........................,S@@@@@@@@@@#*:..,::;;:,....................
.........................,:%@@@@@@#@@@?:;,.....,:;;,..................
.......................:++::%@@@@@@S#+.+?.....,,..,+:.................
......................;+,...,+??%%%*:.,%:....:*,.+,,?;................
.....................+;...;,..........:*,....+:.**,.+?:...............
....................;+...,%,..+:..::..;;,,+,.*,+*+*.,+*,..............
:;;:;;:;:;;:;:;;+;+**,,?,:?...*:..+;+,+;.;*..?;**+;..,*?;;:::,........
,,,,,,,,,,,,,,,,,,,*,.,S:+%.,++;..?+;+*;:*+..?S+?+,...,?:,,,,,........
.................,+,..,*;?S.:?;;..*%,+*;*;;..:#*S;.....,*,............
.................+:...,++%?.+*:+..*S;:?:%:;...;#%,......:+............
................;;.....++#%,++:%..+S%:?:?:;....++........+:...........
...............;;......,+##,++,+:.:%??:;*:+..,::%,.......,+...........
...............*,.......:#S:;+,,+,.%+%;;*:;*;;:,;+........;;..........
..............*#,......,++*+;+,.:+.;%:?:;;;;,....;;,:;*+,.:*..........
............,**:,.....:*:,:;?;+..;+.?*;+::,....,,,%%?*;;:,,*..........
...........;+:..,:+*?%%S*,..**%,..;+,?:++,:::,::;+%*;;:;:,,+..........
.........,+;....,+*?%:?S,...+,?..,,;:,*,;;::,,::,,;:,,,,,.:+..........
.......,++,.....,*%%:.,*?***%?%**##?+,+???**?S@#%*+%****:.++..........
......:*;......,:*S+.....,;+%::;;%S+:,:;*S+;;;*;,.%#+;;+,,+*:.........
.....++,......:+*;:,:::,,;?:**,,..,:;::;.+;::,,,,:**,,...+;#;.........
....+%;,..,,:;*#%%%?%*+*%++;:**;;;:,*+:;++:,,,,:++?,....,%S+%+........
...,%,,;*+;;;++?*+***;::;...;;;;;;;**+;+;,+?+,:;,;*,,,,.,S;.?S;.......
...:S,,.*,...,::;:::;;:;*??+;;;;+++:;;;++*%**S;,:*+:::;;;*.+#?*+,.....
...:S+%,*....,,.........,:*?%?*;:;::::;+::,*%+,*:......,+**##?;+:;....
...:S;S;;:.................,:;;**:,++,,,::;+*.+;:;......:**%?+:;;;....
....++;?*+...................,;::;.;;:;;:,,,.:*,*?,.....,+.:;:+;,.....
.....,::*?%*;:,,..........,,,;+*::;**;,.....,*+;:+,+.;:;,*,.:+:.......
........,,::;:::;;;;:::;+*+;:?#*,.?%*,.......,,:+,%*,+:+;*:;:.........
..................,,,,,,,,:::;;;;:?S*::,,......*;%*,*:***;,...........
....................................,,::;;;;;;;+%%;++;;:..............

1. Vatskar Kriya: Sit in easy pose with hands on knees. Make a beak of the mouth and drink as much air as you can into the stomach using short, continuous sips, as if you were swallowing. Pull in and hold. Roll the stomach to the left. Then reverse the direction to the right when the breath has been held in for half its maximum time. Continue rolling the stomach as long as possible with the neck lock applied. When the breath can be held in no longer, straighten the spine and exhale slowly (not powerfully) through the nose. Repeat the complete exercise 2 times. Always do this on an empty stomach and not more than twice per day.

.......................,,::::::::,....................................
.................,::::::::;+*%%?*+*+::::,.............................
..............,:;;?;,.....,.::,.:;,,,;,,;*:::,,.......................
............,;;,.,;.............+:.,;,.:*+,,::;:,.....................
::::::::::;,+:,;:;:.............,;.,;,;+:;*:;;;*;:;:::::,,:::,........
,,,,,,,,,,,.;%;;:?..............,;.,+;::;*+;::;;+++;,,,,,,,,,,........
...........,;:+*,++.............,;,??;;:?;:;:::;++;*+,....:::,........
..........,+,,++.,?,............:+;**;;*:;+;,;:*+:,,::;,..++:;........
..........;::;,;:.,,............+*;%+;%+;+*,::?;,::::::+,.;,;,........
..........;;;,;+*::,............;:+@**S*:?:,;?::;:,..:+S+,.,,,,,......
........,;*?+:,..,,::,...........;;*;++:*+,:?:;:,...:?+S#%*;+*?*%:....
...,,,::;:,:***+;;:;;*:,......,,;+?+;,.+?:;*;;,....,;?%#*;;:;*%%+;:...
..;;::,,..:+++%%++;::;+*?;,,::;+;::;..;+;:*?;.....:;;+?+:;;;;?**..+,..
.,%**??;::??+*++**+:::;***::,;;,.....,+++*%;....;S#S**;;;:;;;*+;..::..
.,%+**+;:+*%??*++;;;+;+*;***;:,,,...;*+;+*:..:*S@@@@#@+;;:;;+;+:..,+..
..;+;::::::;:,,,,,,..,...;+:,.:?:...:,,,,,:+%@@@@@#+::+;;:;*+;+?...+..
...,;;:;;*+.................,**:.....:+;;*?SS#@@@@S,,:;;;:;*:;;?:..+,.
.....,,*?:,,,,,,,,,,,,,,,,:;++::::::::.......,,;::**+*:+*+*:;+:+;.,+..
.......,,,,,,,,,,,,,,,,,,,,,.......................,,,,:+%*;+;:;*+;,..
.........................................................,:;*+*+;,....

2. Sit on the heels and touch the forehead to the ground. Keep the hands down at the sides. Imagine that there is a big tail coming off the end of the spine and wag it. Imagine the tail weighs 100 pounds, and try to make it break the wall. Continue for 3 minutes followed by 5 minutes of rest.

................................................................::....
...............................................................:+?*,..
..............................................................,+;,+;..
.............................................................:+;,.,;..
..........................................................,:;?+,.,;,..
........................................,,,,,,,,,,,,,,,.::::++,;:;:,,.
........................................,,,,,,,,,,,,,,::;,:;:..;;:,,..
...................................................,:::,:::..,;:......
.................................................,;:,,::,...:;,.......
..............................................,:+?*,+;,...,::.........
...........................................,:+%?*+%%?*,.,::,..........
.........................................,::::++%%#S%;,::,............
.......................................,::,.,;?+++*?*+,,..............
..................................,,:;::,,,:+?:,...::.................
.................................::,*?+;+*+*;+,..,;:..................
.....................,::;++:+:;*;+;,:;,,:;:,:;..,;,...................
.............,::,,,:::,+**+,;:,;+.;;;,...;;,:,.:;,....................
..:+;+*;:+;+*S@@S?;,:..::,.....,:..;,...:;+,...+......................
.,*+;**+;*,.+#@@@S*;?*;,..,,;,.,:..:;...;+:...;:......................
.:**;*;;;;;?@@#?+:;;**+,::+*+;:+;..,;...;:...::.......................
.,;?;+;;;:*?%%;,:;;;++?**;;,,:,,+,,,+,.....:;:,.......................
..,+**;;;:%*++,,:.;::+;+%*+;+*++**;;*::;::;+:+*;,.....................
...,*?+++*;.,::::+;.,,.:,:+:+%?:?:.,*;.+,,,.,+**,.....................
....,+;::,......,;*;::;+:;::;;:;;:::;::+::::;+:.......................

3. Lie down on the back. Press the toes forward. Lift both legs three feet up. Start long, deep breathing. Continue for 2 to 3 minutes. Inhale - hold briefly and relax.

Page 106

................,:::,,,,..............................................
..,:.........,::+++++++++;:,..........................................
:+?+;,.......++;;;+**??%%%%?;.........................................
;SS*;;:::,,,.*;;+;;;::::::;;?,........................................
.:**:,.,,,:::+*;;::::::::;;+*.........................................
..,+;?+,,....,;:,:;;::::::;*:.........................................
...,:*%?*;,....;;:;:,;S++?*:..........................................
.......,:;;:,..:?+,.,S@S::??:..................,...,:::;+:............
...........,:,.,S@#?#@@@?;;;+*:::,:::::;;;::::::::;+::;;;;;;:.........
.,,:,,,::,,,,,;,%@@@@@@S:,,;?*,;*,,,,*%?;;:,.,,,,,;,.,,.+++*?;:,:::,..
.,:,,,,,,,,,..,+?@@@@@*,..,,,..+:..;*+:..........,;:,,.:+++;+,,,,,,...
...............;:?#@S:.........+,..,?**:,........:++,:::::,...........
...............;,.,:,...........:::+*??*;::::::::;?,..................
...............;,.,,............:**%+:,.....,,,,,,,...................
...............;,.,*,...........:++;..................................
...............;,.,:::.........,,.,;..................................
...............::.;::,:........,*.,;..................................
...............,;.,+;:,:........+:+;..................................
...............,+..,+;;::.......:;+*..................................
................;,..,;;;::+,.....**%..................................
................,;...,::+++*,....:*S,.................................
.,::;;:;++;;++;:;%:,...::;+;+:....*S:.................................
;++*SS*;;;:;++?::%*+;:,,:::;:::,..;S;.................................
+.,+;;:::;:;;::;.:*+**+;;;;*?+;;:,+*;.................................
:;,.......,+*%+;...,:;:::;+++;**?;+*;.................................
.,:::,,...,,.***,:::;+?%?*++?+,:*+%?;.................................
...,;;+;:,,..:,,+?;*%S?*+??:,:+;:+*+,.................................
...:;:;::::;;+*++:,*+::,.:+,...;+?*,..................................
......,,,:;+::*;...,..........,++;:,..................................
............,,::,,.......,::,:+;,.....................................
...............,:::,,....;?+:,........................................
..................,,:::::::,..........................................

..............................,:::,,..................................
............................,++*+++?%*;:,,............................
..........................,++++***?%%%?*++;:..........................
..........................+*+;;;;++*+;;;;;+?;.........................
..........................*;::;++++;::;;;;;;?,........................
....................,.....*+:;::::;;;;;:;;::?:...,,,,.................
..................:?+;++;::++,....,:;;;;;;;++.,:;+*::::::,,...........
................:;+??;,,.:;:+++:,;++,,;S*;*+:;;:.,+....,::::::,.......
..............:;:,..:;:...,+,%;+..,,,.:@S;,:*;,.,++:;*+;;:,.,,::::,...
............,++;,::::+*:,,,+;#*+++,..:%@%..;?;;.;+,,;;+*;:::;;:,,,:;:.
............++:;;++*%+*?;;;,?@@##%?*?@@@@*;+;;+?++,,::::;;+++;;;:,.,:+
...........:%?+;;*?**?;++*?:S@@@@##@@@@@@?%+:+;++*,,++,:?;+%%?**+:..,+
...........:?:,..;..***:+**+S@@@@@@@@@@@%,?++*+,...,+,.+;..;?.,,,,;;;,
............,:;:*:..:+?+,:::S@@@@@@@@@#*,;,:,,,....:,.:;...;+::;*%?;..
..............:;+*;,;+%;....:S@@@@@@@?:..,............,..::;+*?%*:....
..................,:*?:.......;?S%*;:..................,,,,:+*;,......
....................;%+:,.......;+.....................*;:;:,.........
.....,,,,........,,,;?*:+:.....::;,....................%;,,...........
....,:::::::::::::::+;*,,;,....;,::...................,*::::::::::::::
....................,??,;++:...:;,+...................:+..............
.....................%+:;,;::,.,+.;:..................+,..............
.....................?:+;.:;,,..::,+.................,+...............
.....................*,%,..,;:,:,::;,..............:,;:...............
.....................++?.....,;*+::;+..............*+;,...............
.....................+S:.......;??+:++:,...........;+;................
.....................+%..........:**++;;;,.........:?;................
.....................:*.,+,;:......,;*%??+:........,S,................
......................;::*+,;+;:,.....:+??;;,:,....,+.................
......................+%*?%:.:+;;:::,....:;:;;+:...,;.................
......................,#:,??,.,::::;;;;::,,::;:;;,.,;.................
...........,,,::;;++;;:*:..,,...,,:::::;;+*+;+?+++:,;,................
...,:::;;:;+;;;:::;;;+;,............,,,,,,,,::;++**;+,................
.,;;:,,...,,,::::,,,,;:;;...................,,,:;*S?+,................
.+,.......,:,,,,,::::;::++:.........,,:;+**;%%%?;,::;:................
,+....................,,:;*+::::,:;+;++:++*%*;;:;;:..;;,..............
.:;:,....................::,,:,:*:::,,,::??%,.........:;..............
..,::::,,.....,,,,,,...,:::++;,,*+++::,,,,;S%+:........+,.............
......,,:+*;::::::::;;;:??+:++**?;?:......,;;:,.......,+,.............
........,??;;;;:,,....,+;,;::,*;+**........,..........+,..............
..........,::;;::::::::+;::;+**;+?;:::::,,,.......,,,;:...............
..................................,,,,,:::;;;::::;**;,................

...........................,,:::,,,...................................
........................,:;****?*%%*:,................................
.......................:*+;;;;+***++++*;,.............................
......................,%;::;;+?+;::::::;*:............................
......................;*;:;**;,,::::::::;*:...........................
......................,?;*+;;+;;:,,,,,:::*;...........................
.......................;#+...,::++;;::::,+;...........................
........................?+,,,;**,:+?%+::;?,...........................
........................,+??;,:,...?@??%+:............................
.........................:++;:....;S@#;?:.............................
..........................+###%+,;@@@@@?,.............................
..........................+@#%?###@@@@@#?;............................
..........................;@@@@@@@@@@@@%**:::,........................
..........................,S@@@@@@@@@@#*:..,::;;:,....................
.........................,:%@@@@@@#@@@?:;,.....,:;;,..................
.......................:++::%@@@@@@S#+.+?.....,,..,+:.................
......................;+,...,+??%%%*:.,%:....:*,.+,,?;................
.....................+;...;,..........:*,....+:.**,.+?:...............
....................;+...,%,..+:..::..;;,,+,.*,+*+*.,+*,..............
:;;:;;:;:;;:;:;;+;+**,,?,:?...*:..+;+,+;.;*..?;**+;..,*?;;:::,........
,,,,,,,,,,,,,,,,,,,*,.,S:+%.,++;..?+;+*;:*+..?S+?+,...,?:,,,,,........
.................,+,..,*;?S.:?;;..*%,+*;*;;..:#*S;.....,*,............
.................+:...,++%?.+*:+..*S;:?:%:;...;#%,......:+............
................;;.....++#%,++:%..+S%:?:?:;....++........+:...........
...............;;......,+##,++,+:.:%??:;*:+..,::%,.......,+...........
...............*,.......:#S:;+,,+,.%+%;;*:;*;;:,;+........;;..........
..............*#,......,++*+;+,.:+.;%:?:;;;;,....;;,:;*+,.:*..........
............,**:,.....:*:,:;?;+..;+.?*;+::,....,,,%%?*;;:,,*..........
...........;+:..,:+*?%%S*,..**%,..;+,?:++,:::,::;+%*;;:;:,,+..........
.........,+;....,+*?%:?S,...+,?..,,;:,*,;;::,,::,,;:,,,,,.:+..........
.......,++,.....,*%%:.,*?***%?%**##?+,+???**?S@#%*+%****:.++..........
......:*;......,:*S+.....,;+%::;;%S+:,:;*S+;;;*;,.%#+;;+,,+*:.........
.....++,......:+*;:,:::,,;?:**,,..,:;::;.+;::,,,,:**,,...+;#;.........
....+%;,..,,:;*#%%%?%*+*%++;:**;;;:,*+:;++:,,,,:++?,....,%S+%+........
...,%,,;*+;;;++?*+***;::;...;;;;;;;**+;+;,+?+,:;,;*,,,,.,S;.?S;.......
...:S,,.*,...,::;:::;;:;*??+;;;;+++:;;;++*%**S;,:*+:::;;;*.+#?*+,.....
...:S+%,*....,,.........,:*?%?*;:;::::;+::,*%+,*:......,+**##?;+:;....
...:S;S;;:.................,:;;**:,++,,,::;+*.+;:;......:**%?+:;;;....
....++;?*+...................,;::;.;;:;;:,,,.:*,*?,.....,+.:;:+;,.....
.....,::*?%*;:,,..........,,,;+*::;**;,.....,*+;:+,+.;:;,*,.:+:.......
........,,::;:::;;;;:::;+*+;:?#*,.?%*,.......,,:+,%*,+:+;*:;:.........
..................,,,,,,,,:::;;;;:?S*::,,......*;%*,*:***;,...........
....................................,,::;;;;;;;+%%;++;;:..............

.......................,,::::::::,....................................
.................,::::::::;+*%%?*+*+::::,.............................
..............,:;;?;,.....,.::,.:;,,,;,,;*:::,,.......................
............,;;,.,;.............+:.,;,.:*+,,::;:,.....................
::::::::::;,+:,;:;:.............,;.,;,;+:;*:;;;*;:;:::::,,:::,........
,,,,,,,,,,,.;%;;:?..............,;.,+;::;*+;::;;+++;,,,,,,,,,,........
...........,;:+*,++.............,;,??;;:?;:;:::;++;*+,....:::,........
..........,+,,++.,?,............:+;**;;*:;+;,;:*+:,,::;,..++:;........
..........;::;,;:.,,............+*;%+;%+;+*,::?;,::::::+,.;,;,........
..........;;;,;+*::,............;:+@**S*:?:,;?::;:,..:+S+,.,,,,,......
........,;*?+:,..,,::,...........;;*;++:*+,:?:;:,...:?+S#%*;+*?*%:....
...,,,::;:,:***+;;:;;*:,......,,;+?+;,.+?:;*;;,....,;?%#*;;:;*%%+;:...
..;;::,,..:+++%%++;::;+*?;,,::;+;::;..;+;:*?;.....:;;+?+:;;;;?**..+,..
.,%**??;::??+*++**+:::;***::,;;,.....,+++*%;....;S#S**;;;:;;;*+;..::..
.,%+**+;:+*%??*++;;;+;+*;***;:,,,...;*+;+*:..:*S@@@@#@+;;:;;+;+:..,+..
..;+;::::::;:,,,,,,..,...;+:,.:?:...:,,,,,:+%@@@@@#+::+;;:;*+;+?...+..
...,;;:;;*+.................,**:.....:+;;*?SS#@@@@S,,:;;;:;*:;;?:..+,.
.....,,*?:,,,,,,,,,,,,,,,,:;++::::::::.......,,;::**+*:+*+*:;+:+;.,+..
.......,,,,,,,,,,,,,,,,,,,,,.......................,,,,:+%*;+;:;*+;,..
.........................................................,:;*+*+;,....

................................................................::....
...............................................................:+?*,..
..............................................................,+;,+;..
.............................................................:+;,.,;..
..........................................................,:;?+,.,;,..
........................................,,,,,,,,,,,,,,,.::::++,;:;:,,.
........................................,,,,,,,,,,,,,,::;,:;:..;;:,,..
...................................................,:::,:::..,;:......
.................................................,;:,,::,...:;,.......
..............................................,:+?*,+;,...,::.........
...........................................,:+%?*+%%?*,.,::,..........
.........................................,::::++%%#S%;,::,............
.......................................,::,.,;?+++*?*+,,..............
..................................,,:;::,,,:+?:,...::.................
.................................::,*?+;+*+*;+,..,;:..................
.....................,::;++:+:;*;+;,:;,,:;:,:;..,;,...................
.............,::,,,:::,+**+,;:,;+.;;;,...;;,:,.:;,....................
..:+;+*;:+;+*S@@S?;,:..::,.....,:..;,...:;+,...+......................
.,*+;**+;*,.+#@@@S*;?*;,..,,;,.,:..:;...;+:...;:......................
.:**;*;;;;;?@@#?+:;;**+,::+*+;:+;..,;...;:...::.......................
.,;?;+;;;:*?%%;,:;;;++?**;;,,:,,+,,,+,.....:;:,.......................
..,+**;;;:%*++,,:.;::+;+%*+;+*++**;;*::;::;+:+*;,.....................
...,*?+++*;.,::::+;.,,.:,:+:+%?:?:.,*;.+,,,.,+**,.....................
....,+;::,......,;*;::;+:;::;;:;;:::;::+::::;+:.......................

.....,:;+:,...........................................................
..,,::,:;++::,.....,,:,......,,.....,,................,,,,............
,::,,,;:.,,:;;:,,..;*;;....:+;++::;;;+;:::;:,,,::::+;::::::::,........
*?**+::::,..,::;;:,.,;,..,::;+;:,,::,,,,:;**++**++;;:,,,,:,,,;:,,,,,..
;*+*+::.,::,...,:;::,...,;::*+,,,,,,,,::;;+;,,...............,+,,,,,..
.;:.;:;,..,::,...,::::,,S;,;*?++*+:::,;*+**+,..,;,,..,.......:;.......
..,;,;:;+:..,;:,;..::,::*;,;+:.,:;:+%?;+;???%*;;;:+.;,::....,;,.......
...:;,++;:;,..:++,::++::;;,,::::,:,;?%:;:S@@%*;??*?+*?+,,,,:+;,.......
....;;,,,;,;,...;?+;:,,::;;::,.,:++,.,:+S#?;...;:;;,*+?+:,:;;:::::,...
.....;,..::;*...,;?+:....,,:;;;:,.::;.,;*:++;:;;;:*+;::;::;:++,::;+:..
.....,;...;++;....;;.........,:;+;:,,::,,,,.:+++++;?+;*,.:+*%*;;;,....
......:;+;,:.,:,...:;:.,,.......,::::.,::::,::;;+*++::;::;+:;+;,......
.......:**;*+**+++:,,;+:,.........,:*,....,,,,,,,,.......:*;,.........
....:*;:*?*%S@#+*%**:,**,...........?,................................
...;?S+:?*;+:+;:+:,+*:*;;+:,,......:*:................................
...??+;+S#*:..,,;;:;;:+:,;:,;:...,;?:,................................
...*%+;;;?%%+,..,;;+;:*+:,:.,;:;;;?:..................................
...,?*;;+***?;:,,:;+????*:+;...,,;,...................................
....,;:::,..,::;;:::;++:;;++:::;;,....................................

4.Lying on the back, bring the legs overhead and catch the toes. Roll back and forth from the base of the spine to the neck. Hold onto the toes and keep rocking for 3 minutes.

.....................................,,,,,............................
..................................,;+;:::;;::,........................
.................................++;:::::,,,:;;,......................
...............................,+;,....,,:;:..:;;,....................
..............................:*+::;;:,...,:;,..:;:...................
.............................;+,....,:;;,...,;;,..;+,.................
............................;*::;;::,..,;;,...:;:..:+,................
...........................:+,....,,:;:,.,;;,..,;;..,+,...............
......................,,..,?;::::::,,.,:;:,,;:,..:;,.,*...............
...................,;:+;;.;;:;;::,,:;;,..:;:,,;:..,;:.+:..............
...................;;++.*:S?%S%+%#%*;::;:..:;,.;;,.,+:+:..............
.................,+?;:,:??;,....,;+?%%*::;,.,;;.,;:..**,..............
.................,+,*;.?;+...........,+%?:;;,.:;,.;;;+,...............
.................,*.?+:%;;.............,+?*:;:.,;;.**.................
..................+,?*:%:+:,..,::;;;,.....;?;;;..;*;..................
..................+,*?;*;;,;;.:;,,,;,......:*;:+:+;...................
.................,+,:%***?+%;.:*?+*+,........;?*?,....................
.................*,.,#%%;,;+..,,,,.........,;+;:......................
.................*,..?;?+:+++::,............;:........................
,,,,,,,,,,,,,,,.;;...;:,:,;?%?+;:..........,*,............,,..........
;;;;:;::;;;;;;;+*....,+..+%+;;;??.......,:.+*;;;:;;;::,.,::+;.........
..............,*,....,+.:?::;;::,.....,;+:.*............,%;,+:........
.............:*,.....;*;;:*,.......,:;;,..,?;............;*:;:........
.............*:.....:*;,:+:+;::::;;::,.....+#?:,.........,:,+,........
............+;.....:?;;::,.;?:,,,,..........**;:;;:,......,;,.........
...........;+.....,*:,....:;;;............,;++:..,::;::,..............
..........:+......*,.....,*,.*,..........;*+;;.......,:;;;:,..........
.........:+,.....,*....:;;+;,:;..........++,............:*:;;,........
........;+,......;:...,*;..:+;*,........,+..............;:..:+:.......
.......;;.......,*...:+,.....:?:.......,*,..............+,...:%+......
.....,*:........;;,,;;........,*,......;;...............+:...+*+;:....
....,*:........,+.;%:..........,+:....,+,...............,*,.,++,.;+,..
...:*,.........+:.%+............,+,...;:................:+..+;+..,*,..
..:*,.........:;.:+..............:;..:+.................:+.:++,..++,..
.,*,..........?;,+,..............,+:.+,.................:;.:;;..;;,+..
,*,..........,?*+,................,;;*..................;;.....:+.,,..
;+...........;+?:...................::..................;;....,+,.....
?,...........+?,........................................+:....,,......
*:...........?;.........................................*,............
++..........:*..........................................;+............
,*:,....,,:;;,..........................................,%;...........
.,:;;;;;;:,,...........................................,+;*,..........
......................................................,*:,,...........
......................................................:*..............
......................................................,*..............

5. Sit up immediately in easy pose. As calmly as possible, make a "U" of the right hand and close the right nostril with the thumb of the right hand. Use the little finger to close the left nostril. Inhale through the left nostril, exhale through the right. Continue for 3 minutes, then inhale and feel the energy radiate throughout the body, giving health and life.

.......................................,,:,...........................
....................................,::::;+:..........................
..................................,;;:,,::;+:.........................
...............................,:;:,,:;:,,:;*:........................
.............................,;;:,,::,,:;:::;?,.......................
...........................:+;,,:;:,,;::::;;+%%:......................
...........................*;,;;,,:;:,:;;;;*%%%%*.....................
...........................,+*,,;;:,:;;;;*S+:...+:....................
.............................;+;::;;+*+*S?:.....,*....................
..............................;+;;;+*?S*:.,;:+::?+....................
...............................:*++*%@?...:;;+,:?:....................
................................:%?*:?;.........;?....................
.................................:*::,:......,,*?:....................
..................................;:........,+%%+.....................
..................................:+...........++.....................
.................................,**....,::::;*+:,....................
..............................,:;+?:...;;,,,:??,;;::,,,,..............
.........................,:++:;:,.:+..:+...:;;;.+,,:::+??;:...........
.,,,,,,,,,,,,,,,,,,,,,::;?+*:......+,.;:..:+:+:;:.....:++*?+,,,,,,,,..
.:::::::;:::::::::;+*;++,:%*.......;;.;,.:?;;,+;..........:;?+::::::..
..............,:;::?+,,*:.+:.......,+,..,?:..;%+..,;.....,:+*%;.......
...........,:;;:,..,:++,............;;..*:...:*?..:+.......,,,;+,.....
.........,;;:,.......,;*:............+.;;....,+*,..+,.......,;:*+.....
.....,::+?+::::,:::,::*?%?,,,,,......;++......+::..,;:.,,,::::;?%?,...
...,;;:,,.,,,:::;++*+?%?%%*?*++++*+:,,*,......,+:,:::*;;::,,,,,,;%*...
..,*:.................,,,,+**;;;;+S%?;:;:::;;;;;;:::,............,S:..
..,*:,....................;++:;;;:::,..,,,,,,,...................:?,..
...,;;;;;:;::::::::::::,,:**::;;::**;........................,,:++,...
.............,,,,,,,,,:::;+?+++***#%+::::,,:,,,,,,,,,,,:::::+*++;.....
...........................:+;,,::+*::::::::::::::::::,:;;+::+;.......
.............................:+:.....................,++:;*,,,........
..............................,+:.................,;*+;;+*S:..........
...............................+:,,,..............;S?*+++;+*..........
.......,,,,::,,,..............,*,,::;::,,........,:+;+++;;;*,.........
....,;;:::::,,::;***;;:,......;***+;++****+++***???%%%*+**;+*,........
...+?+;..,.:::,..:;**??*+:,,...:*,,;;+;;;+;;;;;;:::;;;;+S?+;++........
..;S+:,,:+++*??*+:..,:*%%*+;;+;+?*;***+;;:;::,::::::::+++?+++;;.......
..+;,,.,:::;*?SS##*:...,;+??;*%*?%;...,:::::;:.,,::+++:,,:;*?+?;,.....
..:+,..........,;?%**;,,..,;+:,:;%+.........,+**?*+;:::::;;::+;,+.....
...,+:.............,;?*;::,.....,,++;;,.......,:;;;;+++:.......,*.....
....,;;,..............:;;,:;:......,,,;;,...,:;;,..,,::,.......:+.....
......:;:,..............:;,,:;,........,+++*??*+;,.............+:.....
.......,:**;,:;;.::......,*:.,+:.....,;;:;;%@S*;;;,...........,+......
.........,:*+++;*+,.......,?;:,:+:,,;;,....,::+,.,...........,+,......
............:*??:.....,..,.+;?;;++;;:.......................,+,.......
..............,+;:,,..,..,.;::+;+:........................,;+,........
................,:;;;:,.......:;,:+:.............,,+,,,,:;;:..........
....................,:;;:,.....,.:++;::,,........,*?**;*;,............
.......................,,;+:,...,*,.,,:;;;*+:::;;;;+;,,,..............
..........................,:;;:,,*........,;*;,,......................
.............................,:;+*:,,,....:;;;+.......................
.................................,::;;;;;+++SSS,......................
........................................,;*%S?;,......................

6. Sit in easy pose. Interlace fingers and thumbs in front of the chest at the heart level with the palms facing the chest. Turn the head left and right. Inhale as the chin goes over the left shoulder, exhale as it turns right. Continue for 3 minutes.

Page 107

...........................,,:::,,,...................................
........................,:;****?*%%*:,................................
.......................:*+;;;;+***++++*;,.............................
......................,%;::;;+?+;::::::;*:............................
......................;*;:;**;,,::::::::;*:...........................
......................,?;*+;;+;;:,,,,,:::*;...........................
.......................;#+...,::++;;::::,+;...........................
........................?+,,,;**,:+?%+::;?,...........................
........................,+??;,:,...?@??%+:............................
.........................:++;:....;S@#;?:.............................
..........................+###%+,;@@@@@?,.............................
..........................+@#%?###@@@@@#?;............................
..........................;@@@@@@@@@@@@%**:::,........................
..........................,S@@@@@@@@@@#*:..,::;;:,....................
.........................,:%@@@@@@#@@@?:;,.....,:;;,..................
.......................:++::%@@@@@@S#+.+?.....,,..,+:.................
......................;+,...,+??%%%*:.,%:....:*,.+,,?;................
.....................+;...;,..........:*,....+:.**,.+?:...............
....................;+...,%,..+:..::..;;,,+,.*,+*+*.,+*,..............
:;;:;;:;:;;:;:;;+;+**,,?,:?...*:..+;+,+;.;*..?;**+;..,*?;;:::,........
,,,,,,,,,,,,,,,,,,,*,.,S:+%.,++;..?+;+*;:*+..?S+?+,...,?:,,,,,........
.................,+,..,*;?S.:?;;..*%,+*;*;;..:#*S;.....,*,............
.................+:...,++%?.+*:+..*S;:?:%:;...;#%,......:+............
................;;.....++#%,++:%..+S%:?:?:;....++........+:...........
...............;;......,+##,++,+:.:%??:;*:+..,::%,.......,+...........
...............*,.......:#S:;+,,+,.%+%;;*:;*;;:,;+........;;..........
..............*#,......,++*+;+,.:+.;%:?:;;;;,....;;,:;*+,.:*..........
............,**:,.....:*:,:;?;+..;+.?*;+::,....,,,%%?*;;:,,*..........
...........;+:..,:+*?%%S*,..**%,..;+,?:++,:::,::;+%*;;:;:,,+..........
.........,+;....,+*?%:?S,...+,?..,,;:,*,;;::,,::,,;:,,,,,.:+..........
.......,++,.....,*%%:.,*?***%?%**##?+,+???**?S@#%*+%****:.++..........
......:*;......,:*S+.....,;+%::;;%S+:,:;*S+;;;*;,.%#+;;+,,+*:.........
.....++,......:+*;:,:::,,;?:**,,..,:;::;.+;::,,,,:**,,...+;#;.........
....+%;,..,,:;*#%%%?%*+*%++;:**;;;:,*+:;++:,,,,:++?,....,%S+%+........
...,%,,;*+;;;++?*+***;::;...;;;;;;;**+;+;,+?+,:;,;*,,,,.,S;.?S;.......
...:S,,.*,...,::;:::;;:;*??+;;;;+++:;;;++*%**S;,:*+:::;;;*.+#?*+,.....
...:S+%,*....,,.........,:*?%?*;:;::::;+::,*%+,*:......,+**##?;+:;....
...:S;S;;:.................,:;;**:,++,,,::;+*.+;:;......:**%?+:;;;....
....++;?*+...................,;::;.;;:;;:,,,.:*,*?,.....,+.:;:+;,.....
.....,::*?%*;:,,..........,,,;+*::;**;,.....,*+;:+,+.;:;,*,.:+:.......
........,,::;:::;;;;:::;+*+;:?#*,.?%*,.......,,:+,%*,+:+;*:;:.........
..................,,,,,,,,:::;;;;:?S*::,,......*;%*,*:***;,...........
....................................,,::;;;;;;;+%%;++;;:..............

.......................,,::::::::,....................................
.................,::::::::;+*%%?*+*+::::,.............................
..............,:;;?;,.....,.::,.:;,,,;,,;*:::,,.......................
............,;;,.,;.............+:.,;,.:*+,,::;:,.....................
::::::::::;,+:,;:;:.............,;.,;,;+:;*:;;;*;:;:::::,,:::,........
,,,,,,,,,,,.;%;;:?..............,;.,+;::;*+;::;;+++;,,,,,,,,,,........
...........,;:+*,++.............,;,??;;:?;:;:::;++;*+,....:::,........
..........,+,,++.,?,............:+;**;;*:;+;,;:*+:,,::;,..++:;........
..........;::;,;:.,,............+*;%+;%+;+*,::?;,::::::+,.;,;,........
..........;;;,;+*::,............;:+@**S*:?:,;?::;:,..:+S+,.,,,,,......
........,;*?+:,..,,::,...........;;*;++:*+,:?:;:,...:?+S#%*;+*?*%:....
...,,,::;:,:***+;;:;;*:,......,,;+?+;,.+?:;*;;,....,;?%#*;;:;*%%+;:...
..;;::,,..:+++%%++;::;+*?;,,::;+;::;..;+;:*?;.....:;;+?+:;;;;?**..+,..
.,%**??;::??+*++**+:::;***::,;;,.....,+++*%;....;S#S**;;;:;;;*+;..::..
.,%+**+;:+*%??*++;;;+;+*;***;:,,,...;*+;+*:..:*S@@@@#@+;;:;;+;+:..,+..
..;+;::::::;:,,,,,,..,...;+:,.:?:...:,,,,,:+%@@@@@#+::+;;:;*+;+?...+..
...,;;:;;*+.................,**:.....:+;;*?SS#@@@@S,,:;;;:;*:;;?:..+,.
.....,,*?:,,,,,,,,,,,,,,,,:;++::::::::.......,,;::**+*:+*+*:;+:+;.,+..
.......,,,,,,,,,,,,,,,,,,,,,.......................,,,,:+%*;+;:;*+;,..
.........................................................,:;*+*+;,....

................................................................::....
...............................................................:+?*,..
..............................................................,+;,+;..
.............................................................:+;,.,;..
..........................................................,:;?+,.,;,..
........................................,,,,,,,,,,,,,,,.::::++,;:;:,,.
........................................,,,,,,,,,,,,,,::;,:;:..;;:,,..
...................................................,:::,:::..,;:......
.................................................,;:,,::,...:;,.......
..............................................,:+?*,+;,...,::.........
...........................................,:+%?*+%%?*,.,::,..........
.........................................,::::++%%#S%;,::,............
.......................................,::,.,;?+++*?*+,,..............
..................................,,:;::,,,:+?:,...::.................
.................................::,*?+;+*+*;+,..,;:..................
.....................,::;++:+:;*;+;,:;,,:;:,:;..,;,...................
.............,::,,,:::,+**+,;:,;+.;;;,...;;,:,.:;,....................
..:+;+*;:+;+*S@@S?;,:..::,.....,:..;,...:;+,...+......................
.,*+;**+;*,.+#@@@S*;?*;,..,,;,.,:..:;...;+:...;:......................
.:**;*;;;;;?@@#?+:;;**+,::+*+;:+;..,;...;:...::.......................
.,;?;+;;;:*?%%;,:;;;++?**;;,,:,,+,,,+,.....:;:,.......................
..,+**;;;:%*++,,:.;::+;+%*+;+*++**;;*::;::;+:+*;,.....................
...,*?+++*;.,::::+;.,,.:,:+:+%?:?:.,*;.+,,,.,+**,.....................
....,+;::,......,;*;::;+:;::;;:;;:::;::+::::;+:.......................

.....,:;+:,...........................................................
..,,::,:;++::,.....,,:,......,,.....,,................,,,,............
,::,,,;:.,,:;;:,,..;*;;....:+;++::;;;+;:::;:,,,::::+;::::::::,........
*?**+::::,..,::;;:,.,;,..,::;+;:,,::,,,,:;**++**++;;:,,,,:,,,;:,,,,,..
;*+*+::.,::,...,:;::,...,;::*+,,,,,,,,::;;+;,,...............,+,,,,,..
.;:.;:;,..,::,...,::::,,S;,;*?++*+:::,;*+**+,..,;,,..,.......:;.......
..,;,;:;+:..,;:,;..::,::*;,;+:.,:;:+%?;+;???%*;;;:+.;,::....,;,.......
...:;,++;:;,..:++,::++::;;,,::::,:,;?%:;:S@@%*;??*?+*?+,,,,:+;,.......
....;;,,,;,;,...;?+;:,,::;;::,.,:++,.,:+S#?;...;:;;,*+?+:,:;;:::::,...
.....;,..::;*...,;?+:....,,:;;;:,.::;.,;*:++;:;;;:*+;::;::;:++,::;+:..
.....,;...;++;....;;.........,:;+;:,,::,,,,.:+++++;?+;*,.:+*%*;;;,....
......:;+;,:.,:,...:;:.,,.......,::::.,::::,::;;+*++::;::;+:;+;,......
.......:**;*+**+++:,,;+:,.........,:*,....,,,,,,,,.......:*;,.........
....:*;:*?*%S@#+*%**:,**,...........?,................................
...;?S+:?*;+:+;:+:,+*:*;;+:,,......:*:................................
...??+;+S#*:..,,;;:;;:+:,;:,;:...,;?:,................................
...*%+;;;?%%+,..,;;+;:*+:,:.,;:;;;?:..................................
...,?*;;+***?;:,,:;+????*:+;...,,;,...................................
....,;:::,..,::;;:::;++:;;++:::;;,....................................

.....................................,,,,,............................
..................................,;+;:::;;::,........................
.................................++;:::::,,,:;;,......................
...............................,+;,....,,:;:..:;;,....................
..............................:*+::;;:,...,:;,..:;:...................
.............................;+,....,:;;,...,;;,..;+,.................
............................;*::;;::,..,;;,...:;:..:+,................
...........................:+,....,,:;:,.,;;,..,;;..,+,...............
......................,,..,?;::::::,,.,:;:,,;:,..:;,.,*...............
...................,;:+;;.;;:;;::,,:;;,..:;:,,;:..,;:.+:..............
...................;;++.*:S?%S%+%#%*;::;:..:;,.;;,.,+:+:..............
.................,+?;:,:??;,....,;+?%%*::;,.,;;.,;:..**,..............
.................,+,*;.?;+...........,+%?:;;,.:;,.;;;+,...............
.................,*.?+:%;;.............,+?*:;:.,;;.**.................
..................+,?*:%:+:,..,::;;;,.....;?;;;..;*;..................
..................+,*?;*;;,;;.:;,,,;,......:*;:+:+;...................
.................,+,:%***?+%;.:*?+*+,........;?*?,....................
.................*,.,#%%;,;+..,,,,.........,;+;:......................
.................*,..?;?+:+++::,............;:........................
,,,,,,,,,,,,,,,.;;...;:,:,;?%?+;:..........,*,............,,..........
;;;;:;::;;;;;;;+*....,+..+%+;;;??.......,:.+*;;;:;;;::,.,::+;.........
..............,*,....,+.:?::;;::,.....,;+:.*............,%;,+:........
.............:*,.....;*;;:*,.......,:;;,..,?;............;*:;:........
.............*:.....:*;,:+:+;::::;;::,.....+#?:,.........,:,+,........
............+;.....:?;;::,.;?:,,,,..........**;:;;:,......,;,.........
...........;+.....,*:,....:;;;............,;++:..,::;::,..............
..........:+......*,.....,*,.*,..........;*+;;.......,:;;;:,..........
.........:+,.....,*....:;;+;,:;..........++,............:*:;;,........
........;+,......;:...,*;..:+;*,........,+..............;:..:+:.......
.......;;.......,*...:+,.....:?:.......,*,..............+,...:%+......
.....,*:........;;,,;;........,*,......;;...............+:...+*+;:....
....,*:........,+.;%:..........,+:....,+,...............,*,.,++,.;+,..
...:*,.........+:.%+............,+,...;:................:+..+;+..,*,..
..:*,.........:;.:+..............:;..:+.................:+.:++,..++,..
.,*,..........?;,+,..............,+:.+,.................:;.:;;..;;,+..
,*,..........,?*+,................,;;*..................;;.....:+.,,..
;+...........;+?:...................::..................;;....,+,.....
?,...........+?,........................................+:....,,......
*:...........?;.........................................*,............
++..........:*..........................................;+............
,*:,....,,:;;,..........................................,%;...........
.,:;;;;;;:,,...........................................,+;*,..........
......................................................,*:,,...........
......................................................:*..............
......................................................,*..............

.......................................,,:,...........................
....................................,::::;+:..........................
..................................,;;:,,::;+:.........................
...............................,:;:,,:;:,,:;*:........................
.............................,;;:,,::,,:;:::;?,.......................
...........................:+;,,:;:,,;::::;;+%%:......................
...........................*;,;;,,:;:,:;;;;*%%%%*.....................
...........................,+*,,;;:,:;;;;*S+:...+:....................
.............................;+;::;;+*+*S?:.....,*....................
..............................;+;;;+*?S*:.,;:+::?+....................
...............................:*++*%@?...:;;+,:?:....................
................................:%?*:?;.........;?....................
.................................:*::,:......,,*?:....................
..................................;:........,+%%+.....................
..................................:+...........++.....................
.................................,**....,::::;*+:,....................
..............................,:;+?:...;;,,,:??,;;::,,,,..............
.........................,:++:;:,.:+..:+...:;;;.+,,:::+??;:...........
.,,,,,,,,,,,,,,,,,,,,,::;?+*:......+,.;:..:+:+:;:.....:++*?+,,,,,,,,..
.:::::::;:::::::::;+*;++,:%*.......;;.;,.:?;;,+;..........:;?+::::::..
..............,:;::?+,,*:.+:.......,+,..,?:..;%+..,;.....,:+*%;.......
...........,:;;:,..,:++,............;;..*:...:*?..:+.......,,,;+,.....
.........,;;:,.......,;*:............+.;;....,+*,..+,.......,;:*+.....
.....,::+?+::::,:::,::*?%?,,,,,......;++......+::..,;:.,,,::::;?%?,...
...,;;:,,.,,,:::;++*+?%?%%*?*++++*+:,,*,......,+:,:::*;;::,,,,,,;%*...
..,*:.................,,,,+**;;;;+S%?;:;:::;;;;;;:::,............,S:..
..,*:,....................;++:;;;:::,..,,,,,,,...................:?,..
...,;;;;;:;::::::::::::,,:**::;;::**;........................,,:++,...
.............,,,,,,,,,:::;+?+++***#%+::::,,:,,,,,,,,,,,:::::+*++;.....
...........................:+;,,::+*::::::::::::::::::,:;;+::+;.......
.............................:+:.....................,++:;*,,,........
..............................,+:.................,;*+;;+*S:..........
...............................+:,,,..............;S?*+++;+*..........
.......,,,,::,,,..............,*,,::;::,,........,:+;+++;;;*,.........
....,;;:::::,,::;***;;:,......;***+;++****+++***???%%%*+**;+*,........
...+?+;..,.:::,..:;**??*+:,,...:*,,;;+;;;+;;;;;;:::;;;;+S?+;++........
..;S+:,,:+++*??*+:..,:*%%*+;;+;+?*;***+;;:;::,::::::::+++?+++;;.......
..+;,,.,:::;*?SS##*:...,;+??;*%*?%;...,:::::;:.,,::+++:,,:;*?+?;,.....
..:+,..........,;?%**;,,..,;+:,:;%+.........,+**?*+;:::::;;::+;,+.....
...,+:.............,;?*;::,.....,,++;;,.......,:;;;;+++:.......,*.....
....,;;,..............:;;,:;:......,,,;;,...,:;;,..,,::,.......:+.....
......:;:,..............:;,,:;,........,+++*??*+;,.............+:.....
.......,:**;,:;;.::......,*:.,+:.....,;;:;;%@S*;;;,...........,+......
.........,:*+++;*+,.......,?;:,:+:,,;;,....,::+,.,...........,+,......
............:*??:.....,..,.+;?;;++;;:.......................,+,.......
..............,+;:,,..,..,.;::+;+:........................,;+,........
................,:;;;:,.......:;,:+:.............,,+,,,,:;;:..........
....................,:;;:,.....,.:++;::,,........,*?**;*;,............
.......................,,;+:,...,*,.,,:;;;*+:::;;;;+;,,,..............
..........................,:;;:,,*........,;*;,,......................
.............................,:;+*:,,,....:;;;+.......................
.................................,::;;;;;+++SSS,......................
........................................,;*%S?;,......................

................,:::,,,,..............................................
..,:.........,::+++++++++;:,..........................................
:+?+;,.......++;;;+**??%%%%?;.........................................
;SS*;;:::,,,.*;;+;;;::::::;;?,........................................
.:**:,.,,,:::+*;;::::::::;;+*.........................................
..,+;?+,,....,;:,:;;::::::;*:.........................................
...,:*%?*;,....;;:;:,;S++?*:..........................................
.......,:;;:,..:?+,.,S@S::??:..................,...,:::;+:............
...........,:,.,S@#?#@@@?;;;+*:::,:::::;;;::::::::;+::;;;;;;:.........
.,,:,,,::,,,,,;,%@@@@@@S:,,;?*,;*,,,,*%?;;:,.,,,,,;,.,,.+++*?;:,:::,..
.,:,,,,,,,,,..,+?@@@@@*,..,,,..+:..;*+:..........,;:,,.:+++;+,,,,,,...
...............;:?#@S:.........+,..,?**:,........:++,:::::,...........
...............;,.,:,...........:::+*??*;::::::::;?,..................
...............;,.,,............:**%+:,.....,,,,,,,...................
...............;,.,*,...........:++;..................................
...............;,.,:::.........,,.,;..................................
...............::.;::,:........,*.,;..................................
...............,;.,+;:,:........+:+;..................................
...............,+..,+;;::.......:;+*..................................
................;,..,;;;::+,.....**%..................................
................,;...,::+++*,....:*S,.................................
.,::;;:;++;;++;:;%:,...::;+;+:....*S:.................................
;++*SS*;;;:;++?::%*+;:,,:::;:::,..;S;.................................
+.,+;;:::;:;;::;.:*+**+;;;;*?+;;:,+*;.................................
:;,.......,+*%+;...,:;:::;+++;**?;+*;.................................
.,:::,,...,,.***,:::;+?%?*++?+,:*+%?;.................................
...,;;+;:,,..:,,+?;*%S?*+??:,:+;:+*+,.................................
...:;:;::::;;+*++:,*+::,.:+,...;+?*,..................................
......,,,:;+::*;...,..........,++;:,..................................
............,,::,,.......,::,:+;,.....................................
...............,:::,,....;?+:,........................................
..................,,:::::::,..........................................

7. Sit in easy pose, arms out parallel to the ground. Swing arms backward in a rolling motion as if swimming. Continue for 1 minute.

..............................,:::,,..................................
............................,++*+++?%*;:,,............................
..........................,++++***?%%%?*++;:..........................
..........................+*+;;;;++*+;;;;;+?;.........................
..........................*;::;++++;::;;;;;;?,........................
....................,.....*+:;::::;;;;;:;;::?:...,,,,.................
..................:?+;++;::++,....,:;;;;;;;++.,:;+*::::::,,...........
................:;+??;,,.:;:+++:,;++,,;S*;*+:;;:.,+....,::::::,.......
..............:;:,..:;:...,+,%;+..,,,.:@S;,:*;,.,++:;*+;;:,.,,::::,...
............,++;,::::+*:,,,+;#*+++,..:%@%..;?;;.;+,,;;+*;:::;;:,,,:;:.
............++:;;++*%+*?;;;,?@@##%?*?@@@@*;+;;+?++,,::::;;+++;;;:,.,:+
...........:%?+;;*?**?;++*?:S@@@@##@@@@@@?%+:+;++*,,++,:?;+%%?**+:..,+
...........:?:,..;..***:+**+S@@@@@@@@@@@%,?++*+,...,+,.+;..;?.,,,,;;;,
............,:;:*:..:+?+,:::S@@@@@@@@@#*,;,:,,,....:,.:;...;+::;*%?;..
..............:;+*;,;+%;....:S@@@@@@@?:..,............,..::;+*?%*:....
..................,:*?:.......;?S%*;:..................,,,,:+*;,......
....................;%+:,.......;+.....................*;:;:,.........
.....,,,,........,,,;?*:+:.....::;,....................%;,,...........
....,:::::::::::::::+;*,,;,....;,::...................,*::::::::::::::
....................,??,;++:...:;,+...................:+..............
.....................%+:;,;::,.,+.;:..................+,..............
.....................?:+;.:;,,..::,+.................,+...............
.....................*,%,..,;:,:,::;,..............:,;:...............
.....................++?.....,;*+::;+..............*+;,...............
.....................+S:.......;??+:++:,...........;+;................
.....................+%..........:**++;;;,.........:?;................
.....................:*.,+,;:......,;*%??+:........,S,................
......................;::*+,;+;:,.....:+??;;,:,....,+.................
......................+%*?%:.:+;;:::,....:;:;;+:...,;.................
......................,#:,??,.,::::;;;;::,,::;:;;,.,;.................
...........,,,::;;++;;:*:..,,...,,:::::;;+*+;+?+++:,;,................
...,:::;;:;+;;;:::;;;+;,............,,,,,,,,::;++**;+,................
.,;;:,,...,,,::::,,,,;:;;...................,,,:;*S?+,................
.+,.......,:,,,,,::::;::++:.........,,:;+**;%%%?;,::;:................
,+....................,,:;*+::::,:;+;++:++*%*;;:;;:..;;,..............
.:;:,....................::,,:,:*:::,,,::??%,.........:;..............
..,::::,,.....,,,,,,...,:::++;,,*+++::,,,,;S%+:........+,.............
......,,:+*;::::::::;;;:??+:++**?;?:......,;;:,.......,+,.............
........,??;;;;:,,....,+;,;::,*;+**........,..........+,..............
..........,::;;::::::::+;::;+**;+?;:::::,,,.......,,,;:...............
..................................,,,,,:::;;;::::;**;,................

8. Inhale - bend the elbows to bring the fingertips onto the shoulders. This remagnetizes the electric current. While the breath is held, the energy starts circulating. Exhale - let the energy flow to all parts and feel refreshed.

COMMENTS: This is a good example of a simple but powerful series that was kept secret by those few yogis who learned it. This will allow you to completely master your digestive system and give a youthful appearance to your skin. Aging does not start with years; it begins with nutritional deficiency, intestinal problems, and an inflexible spine that disrupts the flow of spinal fluid. Exercise 1 adjusts the acid-base balance in the stomach, but it must be done regularly without missing a single day. Exercise 2 strengthens the heart, Exercise 3 slims the waistline and cleans the gallbladder, Exercise 4 flushes the circulation and balances the nerves. Exercises 5 and 6 distribute the pranic force and stimulate the thyroid and parathyroid. Exercises 7 and 8 remagnetize the aura.

Page 108

Kundalini Yoga for energy and rejuvenation

.......................,::::;:........................................
.......................+:...,;;,......................................
.......................;;.....:;,.....................................
........................;;.....,;,....................................
.........................:;:,;;.,,,::,................................
..........................,;+??::,..,;;...............................
........................,:;;;:,.......;;..............................
....................,:;+*+;:,..,,:,....+:.............................
...........,,,,::;++++;:,...,:;;;,.....,+,............................
.........,;*;;;+;;:,....,:;;:,.,*.......:+............................
.......:+;::,,:::::::::;::,.....;;.......;;...........................
..,,,,,*;:::+;::,,,,,,,.........,+:.......;;,.........................
.:;::::,....+:...................,+,.......:;,........................
............+;....................,;,.......,:;,......................
............;;.....................,;:........,+,.....................
............;;......................,;;,.......,+.....................
............:;........................,+:......,?,....................
............:+.........................;:......:%,....................
............,+........................:+......,++,....................
............,*.......................,;......,+:;:....................
............,+......................,+,......;:.,+....................
............,+......................+:......+:...+,...................
............,+.....................:+.....,;?:...:;...................
.............*,....................+:.....+:,*,...::..................
.............*,....................+,....;;..:+....:+.................
.............*,....................::....,:;;,:;....;+................
.............+,.....................;:......,;::;....+:...............
.............+,......................;;:......:;;;...,+...............
.............+,.......................,:;:,....:+;;...+:..............
.............+:..........................:;:,...,;;;..:+..............
.............+:............................,:;,..,;+;..;:.............
.............;;..............................,:;:..;?+,,;,.,,.........
.............;;................................,:;:.,::+,;:*#?:.......
.............:;..................................,::,..*.,++%@?.......
.............,:...................................,;+,,+,.,?,::.,..,,.
.......................................,;:::;::;::++*?.;*;;*;:::::;;:,
....................................................++;;,.............
.....................................................,,...............

1. Grab the edge of a sink and, using it for support, walk your feet backwards until you are holding your body at a 45-degree slope from heels to head. You will feel a stretch in your hamstrings. Begin raising and lowering alternate heels, walking in place without lifting the toes off the ground. Your arms and legs are fully extended, and the body bends slightly in the middle. As you walk, you may lower your head, it does not have to be held up. Walk vigorously and work up a sweat. 11 minutes.

......................................................................
.........,,,..........................................................
.......+?%%:.......,:.........::;,,...:;:.........,;:......,,:,,......
.......;?:++:....*##@*,....,;:*???:.,*SS?:;,.....;S@#S:....:%%%?:.....
.......:;.;+:....:+*?;,....,;*:.;?:.,*?,,;*......,;*;:,...,**,:*,.....
.....:;::::..::::..........,;:,;:.....:;;,+:...........,,,.,+,.*,.....
...,;:,:;,.,+,,,;;........:;,:;,........;;.;;,........;;::;.,;;:;;:...
...+;:++...:+...:+......:;::+:...........+;.:+:......:+...+:..:+,,:;..
...:*;,:;,.,*,.,+:....,;:,;;,.............;;,.;;,....:+...*:..,++:,*,.
....,;;.,;;,;+;++,,,:;;,,;:................:;+.,+;,...*;:;+..:+:.:+:..
......:;,.:;;,..::;;:,,;:,...................;;,.:;;::+::+;:;:..:;,...
.......,;:..........,;;,......................,+;,.,,,....,,..,;:.....
.........+:........;;,..........................:;;,.........;+,......
.........,*.......;:..............................:+,.......;;........
..........;:......+................................+:......;;.........
..........,+......+,...............................*:.....:+..........
...........;;.....:;..............................,*.....,+,..........
...........,+......+:............................,+:.....+,...........
............+,.....,+,..........................,+:.....,+............
...........,+.......,+..........................+:......,+............
...........+,........+,........................:;........+,...........
..........;;...:;....;.........................+,........:+...........
.........,+...:;*,..,+.........................*,....;,...+,..........
.........;:..:;.:;..,+.........................*,...;++,..:;..........
........:+..:+...+,.,+.........................*,..,*.,+,..;:.........
.......,+,.,+,...;:.,+........................,*...;:..:+..,+,........
......,+,..;:....;:..+,.......................,+...+,...+:..:;........
......;:..;;.....;;..;:.......................:;...+....,*,..+:.......
.....,+..:;......,+,.,;.......................;,..;;.....:+..,+.......
.....:;.:;........,;..+,.....................,;..:;.......;;..+,......
....:;,.+..........;;.:+.....................+:.:;.........+:.:;......
..:;:,,,+..........,+..:;,.................,;;..*,.........;;..:;,....
.,*;:;;;,...........;;::,+,..............,;;,.,:+..........,+:,,:+;...
...,.................,,:;;,..............:*:;;;;,...........,::::;:...

2. Stand with your feet shoulder-width apart and extend your arms above your head with the palms facing forward, the elbows slightly bent, and the fingers spread wide apart. Swing your arms from side to side, keeping the hands above shoulder level. The momentum of the arm swing will cause the hips to swing if you are doing the movement with enough force. Continue for 11 minutes.

......................................................................
...........................::;;;;;:..,::;:::,,........................
.........................:+;:,,,,:+?+;::,,::;;;;:,....................
........................;+,....,:;;:,.........,,;;+;,.................
........................*:...,;;:,................,:;+;,..............
........................;+,,;;:........,:,...........,;+;,............
.........::::::;;;;;;;+++?*;:.....,,;**+:,..............:++:..........
......:;*?+;;;;;;;;;;;;;:,,....:;+++*+,;;,................,;+:........
....:+::,.,:::::::,,........,;;++;;:,...,++,................,;+,......
,,:;%++**+:,,:::::::::::::;;;:............:+:.................,+;.....
:+++***+;+;::::::::::::::::,...............,;+:,................;+....
...,,,.......................................,;;;:,....,:,.......:;...
................................................,:;*+;;+:,........+:..
.................................................,+***:...........;+..
...............................................,;**;,............,+:..
..............................................,+*+,.............:+:...
.............................................:**:............,:+:,....
...........................................,+*+,...........:;;:,......
..........................................:+*;..........,;;;,.........
........................................,+++:........,:;;:,...........
.......................................:+++,.......,;;:,..............
......................................:+;+,......,;;,.................
.....................................;;+;.......;+,...................
...................................,;++:.......+;.....................
..................................,+++,.......++......................
.................................:;++.......,*+.......................
...............................,;;;;......,;+:........................
..............................:+;;,.....,;+:..........................
............................,++;:....,;;:,............................
.........................,;+*+:,....:+:...............................
.....................,;*??+:,......;+.................................
.........,,,,,,,,,,,:%*;:,,,,,,,,,+*,,,,,,,,,,,,,,,,,.................
.........,;;:::::::::;::::::::::;;;:;;;;;;::::::::::;,................
......................................................................

3. Once again, grab the edge of the sink. Bend at the waist with your head down between your arms. You will feel a stretch in your lower back and in the backs of your legs. Relax and stretch for 11 minutes

COMMENTS: This set is to be done at the bathroom sink or someplace where you have a bar or a support to hold on to. This set keeps one absolutely healthy, keeps the metabolism moving for the day, and keeps one in shape. - Yogi Bhajan

Page 109

......................................................................
..............,;+*+...................................................
...........,*S#S@@@%+;:,..............................................
.........,+?%?;%?%@S@@##%;,;*??++:....................................
.........?*.*.:+;+*@S@#@@@@S@@@@@@S?:.................................
.........??++;:+,++#S@@@@@#%@#@#SS#@@%;...............................
.........*S?;;;+%?#**#@@S%**%S##SSS*?@@S;,......,..,..................
.........*###?%#@@S%%#@#%+?%%S%??S%%?%#@@#%%%SSSSS??*:................
.........,S##S#SS#?+###S%#%S?S%*+*S*:*%S#@@S%%##%@:.;#**;,............
..........,;@@*?S%#%%#S?S#*?*;+??+*%?:SS*%#+:.*SS%..%+,;*?+:..........
...........,@@#S@?#@@@@@##*+?S*+S%#S#?,:++%%:.??,:.,*,...,:*?*,.......
............?##%#@#@@#@@S#S?*#@%S%;%#@:.:?**S:#:............,*?:......
............;##@#@@@@#@@S#%S*S#S?S??%#S:S+?**##,..............:?+.....
.............:*%@@%@@#?S##%S?%S#*@#@S*@SS,:+*S#,...;?,.........,S,....
................,S@@#S%+%#S;??%SSS#@S+%%@+.,:;S,.,%@?,..........**....
.................+@@?S#@%@#;,#?@@S*##%%#S;.,+S:..%@+............:%....
.................,%#?*;#S%##*##*%#S@#%++,.+S?,..:@*.............,S,...
..................,#@S+*S@%S*##:.:S%*,*+,??,....:@:..............%,...
................,+*?S#S#S##?SS?...,;*%@S#@%?+,..,S**;............%;...
...............+%+,..+S###@#?%:..+#@S+:::;*%##*..,#+:,......,:;+:%,...
..............;S,.....,;*?%%****S@%;........,;%%:.?S%,.,;*S#S@#@@@:...
..............%+............,,,*#;.............+#;,@**S@##S*+:;@@@;...
.............:S,..............*S,...............;%+#@@#?;,....*@?S;...
.............+*..............:#,.................,%@#;,.......%@:%:...
.............?*..............S*............:S,.:,..SS.........?#,#:...
.............?*.............,#,..........,.:@:.++..;@,........?S.S;...
.............?+.............+#..........,#;,S;.;?..;#,........?%.%;...
.............?:.............*%...........%#.+?.?+..;S.........S+.%;...
............+@;.............?+...........,%S;#;S,..*%........,S,.?,...
...........;#@*............,S:.............%##@+..,S+........+%.,S,...
..........,#;%*....,.......:S.....,?+.......S@#,..?@,.......,#:.,#,...
..........?%.?%....?;.,;...+?......+@,......;@?.,%@*........*%..:%....
..........S;.;@,;..;%.,*...*?.......S?......,@?*#@*,.......,#;..+%....
..........?*.,#*?;;,S,+#:..+?.......*S.....,*@#?+,.........*@?++SS,...
..........+#..;#+%@+?:S?;..??.......;S...:*SS;,............#@###@?....
..........+@,..:S*##?%+*?.,S%........S+;%S*:..............+S?%%S@*....
..........+S....:S%@%#?S#S#@?.......:?@%+,..............,*@;...?@S....
..........+%.....?#@@#@####@:....,;%%+,..............:+?##+..,;:#@:...
..........,S,....,S@S?;,,..*%;:;*??;,.............,+%S%?;,...,*+:#?...
...........S;.....,+?????*+;@@S?*+.............,;%#?;,.........++;S...
...........?S,.......,,:;+++*?#S#S,.........,;?%%?:.............+*S...
...........,S%.........:?%%%%%%*;,......,;*%%?;,................,##,..
............:#+........S%,,:,,...,,:;+?%%?*;.....................*@;..
.............+@;.......:%*:...+???#S*;:,,........................+@;..
............,SS#:.....;,,;??+?S;,?S,.....,.......................?#,..
.............,%@S:,:.+;;?*;:%@:.%S,......*:.....................,#;...
..............;?##S?%*????@%*@*?#,.....,,#:.....................%+....
................,*?S@@@%S*:,.*@@;......*;S:....................??.....
..................;?%*@*.....,S#%%*:...;@@:..................,?%......
...............:*%*:..?#......:#;:*%??;:S@#:................;%?.......
............,;*%*,....;#......;@;...:+%SS@@#+:,.........,:*%?:........
........:+*?%*;,......,S;.....?@,.......,,:*%S#S%%%%%%%S%%*:..........
...,:++??*+;,..........S*.....;@*,...........,:;*?????*;,.............
.:?S*??*,:............;@;......;@%,...................................
.%?S%%+*?*+;.:,....:+?#S.......:;@?...................................
.:*S?%#@S%??%?;+*?%?+,S;......+@*@+......,:.;+,+:.....................
...,,,;;*?*S%??++:,..?%......,#@%:.......%;*S+;,%:....................
....................*%,......,@#,.......,#:??;S,%;....................
..................,%%,........#?.........+?,;;::+,....................
.................;S#*,,..,...:#:..........,:...,......................
................,@#?#*%,S+..:#?.......................................
................,+%S##?S@;,+@*........................................
...................,:?%@%++@?.........................................
.....................,,+?*S%,.........................................
.........................,,...........................................
......................................................................

......................................................................
......................,??::...........................................
.....................;S@%##:..........................................
.....................?%#%%?S,.........................................
....................,#@%%?%?+.........................................
....................;SS@;S*+#%,.......................................
....................:S?@::.,#?*.......................................
.....................S;#:...::S,......................................
.....................%*@;....,#,......................................
.....................S*%?....,@+......................................
....................:@+,S?,..,?#*.....................................
....................?@,.:@S,...:#?....................................
...................:@%,.%*?S,...:S%,..................................
...................S#,.:@:.*#;....*#:.................................
..................;@;..*S...:S+....+#+................................
.................,SS...S?....,S%....:S?...............................
.................+@:...%+.....,%%,...,%%,.............................
................,#%....%;.......*S:....;S;.,..........................
................+@:...,S,........?#:....:S*%+.........................
................%S....:#,.......,?##;....,?%%S;.......................
...............,#;....+@,.......:#@@#:.....+S@#,......................
...............+#,....%@,.....:+S@@#@S,.....*@#:......................
...............??.....%@,...:??SS*S@@#%.....,?S.......................
...............#+.....?@,..,S%%#?##S@%#;.,:*+,S+......................
..............,@%.....,#%,.:#%@#@SS#@S?#,,?#:.:#:.....................
...............*@+.....:SS:;@#@@@@SS#@?#S+.,...+S,....................
................*@+.....,?#S@?S@%SS+%?@%#@?.....S%....................
.................*@+......*@#;;**,,,..:+@?SS,...,#?...................
..................*@*......+S;.,:.......?%%@S,...:@+..................
...................*@?,.....:#:....,;;:,.?#+SS,...;#+.................
....................*@%,.....S%+,.,??**,..,+%@%....;@*................
.....................*@%,...,SS??+.:*+*...,;%%@;....:#%,..............
......................?@?..,#S%S%+..,,,.....;@@@?,...,#S,.............
......................,?@+.%SS#+#%%+,....,.:?@@#@#;...S@+.............
........................%@%#%@+.:%#S%:,+?+*##;*@#?@?:+@@%.............
........................,##?@+....?#????*%@+,..+@?%S@@@@*.............
........................;@%#*.....*S#%;###;.....:S@?%?@S*.............
........................,*S@;.....?#S*SSS:........+S##??*.............
..........................,+#;....%S%+@%,..........,;:.?*.............
............................*#,...:##@S:...............S:.............
............................+%.....,::.................#:.............
............................?%........................:#,.............
...........................,#+........................:S..............
...........................%%...............:+,.......+#..............
...........................S%.............,+%;........*#..............
...........................,#?,..........:?+,.........?#..............
............................:SS,......................*S..............
.............................,S?......................?#..............
..............................,#+.....................S@,.............
...............................+#:....................S@:.............
................................S@;..................,@@;.............
..............,;+**:.,*,.:+.....;@@*;,,..........,,:+?@@*.............
.............,%;::S:.*%%,.**.....%@@@##SSS%%%%%SSS##%SS@%,............
.............:S..;?.;?;S?,;%.....?@#SS%#??%#SS#%S%S%??+*@%:...........
..............**,+:.+,.:;,+,....?@+::;;;;+++;;;;:::,,...+%#+..........
...............:,..............+@;............,*+,........+@*.........
..............................+@%..............,;*+:....,..*@;........
.............................,SS..................:?*:..+*;,S@:.......
..........................,:*S@#:...................:+*;:::;*SS,......
....................,:;;;*?*;:,*S:..............;*,,;,,:+***;,##,.....
................,,+%%*+;;:,.....:?;,............,*S*S#%+..:+++%@*.....
............,:+*?*+:,............,++*;............+@?;,,......,%#,....
.......,:;+**+;:,....:;:,,...,....,;*?;..........:@*...........,#+....
.....;??*;,,..,,,....,;;+*+;+?+.,**;::**.........:#,............S%....
...,%%;......,;+%#S%**???%?;,.,;?+....,?*::,.,,:,+S..,,::.......%%....
...?*........,+%%?+*%?*;:+?S@%%+,.......;@@SSS#@@@@,.+*+S*,.....%%....
..,%,.....;%%%?:............?@@*+,.....,SS?S+::::*@+.,*+:;,.....+%....
..;S......,;;,..............?#@@#*++;,.+@?S?......+@;..,,.......,#:...
..:S:......................+@%#@:.,:;**S#S#*.......;:...........,@;...
...;?*:,...................S%?@?.......:+*SS;...................:#,...
.....;***+::,,.............#%S@?:::::;;;;;;S@*,................,S*....
........,;+********+;:,,,;*SSSS%????%%%****?%S?%%?+;,,.......,+S*.....
..............,,:::;+****+;,..................,:;*%%%S#SS%%??%%;......
.....................................................,+?SS?;:,........
........................................................,,............
......................................................................
......................................................................

......................,.,..,..........................................
....................:+?S%SS?+,........................................
....................*@S@S#@S%?;:......................................
.................,+%S@S@SS#@S*+S+.....................................
...............+?SS@##@%S?#SSS#%?.....................................
..............*@@S%##S%S?+*%S#?;,.....................................
.............;@*;+?*%#SS%?**:#%,......................................
.............?;...,:SS+*%#@%;@@+......................................
............,%,:,..*?%#%?@@?*##?......................................
.............%*+*,.:#@SS?*#?S#?*......................................
...........,*;+++,..;**?S#@S@%*:......................................
...........:?*+......,:%%%###S*;,.....................................
.............+#?+,...::*,.;S@%:;+*;:..................................
.............,?%:::++;....;S#:..,;*%%%***+++;:,.......................
...............++++%?+,..:##*;,,,:*;+SS?+;::;*?+:.....................
....................?##?,+#%*:;?..,**+?*?+?%%+:;+*+,..................
....................;###?*@*%.?+...,,;+;,,%S++**+*?S*;:,..............
.....................:#@S@#:?;?.........,%#;.....,.,:;;*+;;:,,,,,.....
......................?SS?:.,%*........,%#*.,,,.....,:..,:+??*+++*?:..
......................*;.....:?:;;;;;:;#@S?%****++*++;;:,...:+++S%%*..
......................*;........,,,+?++%S,:%......,,:+*?%??*;,,,::S;..
......................+*........,;?*+:,;,.:%............,,::;+***?;...
......................,?:......,;;+;:.+,..:%...................::.....
.......................,?+,.......,,......,S,.........................
........................,+??;,.............%:.........................
..........................,?#*:............?+.........................
............................+*,............*S......:;++;**,;,.........
.....:++++++??*+;;::,,.......%#?+;;:;:;;*?%#@;....;+,++;??+:*.........
...:?*:,,:..,,:;;;;++*+*++;;:S@####SSSSSS#%%*S;...:+,+,:++;;;.........
..,%:..,+***?...,;+,...,,,,:S?:;;+++*++*:,,..:S:...,,......,..........
..:S...,;;*?%*;::;*+:.......%;,...:....:;,.+,.:%,.....................
...%%,.......,;**+;++;,.....:,*:..+;....,;,:+,.+?.....................
...,%#+......::,.;?;+;*::;*+,..:...,........:,.,%,....................
.....;?%;.,,.:S?**#*++++;;;*%:;++*;....,;;+;,...%,....................
.......;%+,+;%S%SSS+:;;++++*%%?*+:,.......,;*:.,%,....................
........,%*;#%S%;,+S*+;;:,,,.............,,,,;;,%,....................
.........,+??SS+;%*,...................,.,*+:,%?;.....................
...............*#:.....................*,.;,,+S;......................
...............**.....................,*..:*?;,.......................
...............;S:..........,:,...,:;*?++**;,.........................
................;%;.....,,,,:*%???%SS%*;:,............................
.................,%?+;::;?S?+;;,,,....................................
.................,*%%SSS?+:,..........................................
..................,::;:;..............................................
......................................................................

......................................................................
..................................................,+;;:,..............
............,................,....................;#*#@%S:............
................................................,;S**:;%S%?,..........
.............................................,;*?*%%*,.;?+;...........
.........................................,:+?%*:.,?+S#,,S,............
......................................,***+;:..:**+??:.%?.............
....................................,*?+,....;*?;+?+.,*#:.............
...................................+S;....,;%+:+%+..;S*,..............
.................................;%?:...:**;:**;,.:%?:................
................................+S;...:*?;:+?+...;%*..................
..............................:%*,...?%:,*%:...,??,...................
.............................+S+....??.;?;....:%+.....................
..........................,;??,.,,,**.;%+....+%;......................
.........................;%#@??SS%S#??%,;,.,?*,.......................
........................?%?S%?+:,,,,?%,..,*%%;,.......................
.......................*?%*,..,...,?*...:%+,:*?*;:,...................
......................?*..:+++;..+%;...;%:.....,:;*?*;;;..............
.....................?*..:;,..:;??,...;S;:,........,;#@#%;,...........
....................??...,:,.:##*....:S;;;**+:::,....S%@#SS+,.........
...................+@%+.,??,+?+%?,..:#;...:;++::....*##S,.:+??+,......
..................,?@SS.,;:??*.;SS;:S;............,*##?,.....:+*+,....
...........,;+;;:+S;S%*...:S:*..:%##@+.:,,.......,%@#+..........+%....
.........:%SSS@@#@@+;#*...+%:.....+S#+.;?*;.....+S#%:............+*...
....:,.,?%%###@@@@%%::#%;::+;....;**,...++%::;+S##S,.............,S,..
...+%S?%@@@#@#SS@@S%,.:?%#%;...,*@S*;,,:+?##%??S@S:;;;+++:,.......#;..
..,#S#@@@#@###SSSSS#%,..,,?S???**%@%*;;+??+,..:?S+;+%;?;;++,.....:S,..
..%@@#S#@@@SSS%%?SS%+,..;*%:,::...:*?;+%%;:+**?;....;;::....,:...*+...
.,%@@@##S@@##SS#++?+,...+*:.........+#%?:,,,,........,......,%:;:%....
.,+#@@S?#@@#%SS%???+,S%?+;........,?*++,.....................:+S?,....
...,:%S#@##SS#SS*++*?+:,..........??.....................,:;+*%+......
.....,;?*,,*%S%%?++;,............,#:................,:;*SS?+:,,.......
.............,..............,,,,.,S?..........,::;**++;::,............
......................,;;+*;*;+;;.,??+;:,,,,;?%%*+:,..................
......................:?.;+**,:,?,..:+?%S%SS%;,.......................
......................,+:;,,;;::;.......,,,,..........................
........................,.............................................
......................................................................
......................................................................

...............,::,,........::::::,...................................
.........,,,,:+;:::;++;:::++;::++;+:::::::,,:;++;;;**:::,,,:::,.......
.......:*?+:*;,...::;++*%?;..,::,......:++*+::,,.:;S%,,,,,,;,,:::,,...
.....:;?S?;*:....,,,:+?*;,.:++*;;::;;++;+;;::;:::::S*;;:;?*;+,..,,:;..
....:S*++*;:,.......,%;....,,,,......,;+?,,,,,,::;%%:::::,:,;;::+;,*:.
.:*;;;;;;??+;;;;::::+S,.................,.......,+S%::::::::,,,,,,:*,.
.:*::::::;+++,,,::::::++;::::;:,,,,,,,:::;::::::::;;,,,,,,,,,,::::;,..
.......,,.....,;;+++,..,:::::::::::::::,,,,,,,,,,.....................
..............,,,,,,,.................................................

......................................................................
......::..............................................................
....,*##,...........................,:,...............................
...,#@@@?.........................:+S@%++,......................,.....
...;#*%*%:.......................*#@@#@@@%.....................+#*,...
...%+:*.%:......................:S#@@%*SS#,..................,%@S%S+..
..,@;*,*+......................+S@#%#S?S#@S,.................+%S%*S#..
...%+,,%,.....................*@#@*%#?+;%#@+.................;*,**+%..
...*+..*;.....................%@@*;*%?**@S@?..................*;,**?..
...**..;?.....................%#S;:..,,,??@*..................:%..S;..
...+?..:%.....................+#%??,;***:#S:..................*+.:S,..
...:?...?:....................:S,:;:?:+:+@*..................,?..;%...
...,%,..:?.....................?:.+??:.:S*...................*;..+*...
....*;...?:....................+%:+S%;;S,...................,?,..++...
....;*...;S,........,,,:;*?*?SS#?****+?@%?+;:,..............*;...?:...
....,%,..+S%??*+++?%??****%?%;?@;.;,,.;S@?+%S?%*++:........;*...,*....
.....+*,,....,,:;;S#+....,,.:.,#S;%,.+;%@,.+?:+::+#S?****+*%,...;+....
......+*?*;:,.....;S%...++.....:S#S%+*S#+..,?;...*#*,,,,,:::,...*,....
........,:;+***+++*@#:.,?,......,;*%S%*,....,?,.:#S,.........,,;%.....
..............,,,::%S%S#*...........,........?S+S@#????***??%?*+,.....
....................,,:*@;..................:#?+*?:.,,::::::,,........
........................%#..................S%........................
........................:@,,;:::.......:;;,+#,........................
.........................S;,:;;;.......,;+;S;.........................
.........................??...............:%...,,,,,,,,...............
.........................;S...............+*.:+;+*+?*:+;..............
.........................;S...............%?.+*.+:+?+;;*..............
.........................:@?;:,........,,;#*.,+,,.,,,,;,..............
.........................+@#@#%S%?****?%%%@;..........................
........................;#;*?%+**%%?%???*;**..........................
.....................,,,#+,,,,.............*+.........................
.............,,,,,,,:+###+:................;#;........................
.........;+++*++++++++;:;+??*:...........,;#@#%*+;+;;;:,..............
.......,?+:,...............,:*+........:;**;;++*?*;:;++??:............
.......;*....:+?++;:,.......:;;........,??++*++:::.....,:%+...........
.......+*...:;*+,,:++*+;:::?*:??+;::;++%S?,..............,%:..........
.......,?;..,:.......,::;+#S+::;+;;;:SS#*;................%:..........
........,+*;,............;#S%+**++;::+#@*,.............,:+?,..........
..........,:+++;,,.......%S#,...,::;;+*%S?*+;:;;;+++***++:............
..............,;;++++;::?@@S**???***+:,.,::;+++?S?,,,,,...............
...................,,:;;;::::;;++++**??*+;;;:,;%S?....................
........................................,,::;+??:.....................
......................................................................

............................,.........................................
......................,:+*?#?%*:,.....................................
....................,+?#@@@@S#@@#,....................................
...................,?S@@@#%@##@S@;....................................
...................,SS@@@#%@@@@@@#?:..................................
....................:S#@@S@S*S@##%S@S:................................
.....................*@@%S##@%#S%#%%@S,...............................
....................;@@#%@S@@@S:%@S;#@?...............................
...................:@@#%%#@#S@;+#@S%@%#...............................
...................;@%S###%S*#:?S@@??SS,..............................
...................;#S#@@@%;:.,%?@%S?#@#S*,...........................
.........,,:;;;*+**%#+;?SS:;*?%#%%??++;;:*S:..........................
.......,*%%?**;;::,,?%...*#+;:,,....**,...*%..........................
.......+#,..........,#*++:#:....,+;,:*%**?%?..........................
.......:#:.....+?+,,:+@#?+*S:....,;;...+SS%?**+;,.....................
........+S:....;?S#@@?%##?%*S+,..........;%S@@@#S?;,..................
.........:%*......,+%S@@@?@++S%%+,..........,;##;+S#:.................
..........,?%+,......,;@@@###;;+?S%;:.........;@S,,%S,................
............:?S?;......S##*+@#?:;S+;*??:,......?#S.:@:................
..............:*S%+,..;#@%?:+#%S%:..,%@@S?*+;,.,S#+,#+................
.................:+S%?@@S,?+;*@@;+.*#@S;,,:%@#;.+@S.#*................
...................*@@###?,;:,@@+?%@#?,.....+@@S%@@:??................
...................,*S@?#%.%,.+@@@@#:.*......,+SS%?.*?................
......................;%@%.*;:.*##%;,.*:.....,,.....+%................
........................?*:*%;..+,,*+.,;.....:?,.,..**................
........................,#@+?:..+**+...,,.....:+,?..+%................
.........................S%,+,..,;............,..*:.;S................
.........................#;.,...........,,..,+*+..,.;S................
.........................#:.................,***;...;S................
.........................+S+,........,?:......*++,..;S................
..........................:?%:........:*+;,....+,...;S................
............................:S+.........,;,.........;S................
.............................:S*.................,..;S................
..............................:#;...................*S................
..............,,::,:::::,......+#:..................?#,...............
.............*;*+S+?S;*;?:......%#+,.............,;?#@+...............
............;%..:%,;#;*.+*......;@@#%*++::::;+*?S####@@:..............
............:S:.?;.*%,.,?;.....:S@#@@@#@@#@@@@@##@@#%*%@;.............
.............:+,,..,...:;.....:#%:,:;+**??%SS%%%?*;,...+S?:...........
..............................%?..............;+,......;;*#*,.........
.............................*#,..............,+**;,...,?*+S%,........
...........................;S@;..................,;*?*+;:;+;*%........
......................,:;+?#%#*.....................,::;+**..%*.......
.................,;*%SSS?*+,.,?+,......................,;,,,,?@;......
.............,:*%S?*;:,........;,................:;;;+*?+,.;*%@S,.....
.........,;*%%%*:,:,,,..,,.....................:??;;;;:......,;S?.....
......,;?SS?*;,,,;**?**+?%%%:.....:*?%?;.......;+...............?%....
...,*%%*+,..;++?S*;;*****?%?,...,*S+:,:#:......,:;;:,.,,,.......,%*...
.,?#?:...:%?*+;;*?+:::;+*+;:..,;%?,....+%**++*SSS%%%S#@@@;.......,#:..
.+@;..:+?%%???%@S%??%#S%?%#S?%S?:.......,:;@#@+,....,%@%#S,.......*%..
.+#,.,??;,.;***:....+;:+*+;:%@@@S?*:,,....,#S@:......,SS,,........:S..
.:@:...............:+*+;,.,SS%#%::;*??**+;*#%@*.......,*%,........:#,.
.,S*...............:++:,.,%#?#S.......,;+?S##S@,........,.........*%..
..:S+................;?%%?@SS@;,,,,,,......,+S@?.................:#:..
...:??*+;:,,,,..,,,,.:;+*%@@@@#SSSSS%S%%%%*?**#@S:,.............,#+...
.....,;;****?%%%%%S?**??***+;:,,,,,,,:,,,,,:::+*?%%??*;:,,....,;%?....
.............,,,,,,,..............................,:;*%S%%%???S%;.....
.........................................................,;++;:.......

......................................................................
............................,*%?+;:,..................................
..........................,+##@@@@##+,................................
.........................;#@#@@@@@##S?:...............................
.........................%@SS#S%##S@@S#;..............................
........................,S@@@SS@%S@###@?..............................
.......................*#@@##@##%%@#@@@#;.............................
......................+@SS@%S#SS##SS+#S@#;............................
.....................:SS*S@@#%++S@#@??#@##,...........................
...................,+%%S?S#*;..,S#@%*#S@#@:...........................
.................,+?*%S#%SS**+;,,S@?#@*S@@?...........................
...............,*%??%%%%#S?;:;*?*;S+##*SSS@:..........................
..............:%?,:%S%%SS%,,...,+%@@@@??%%@,..........................
............,*%;..;%%%S%#?,......,*@#++@SS@,..........................
...........;S*,...+%S%@@%#%:.......+S,*#@#+...........................
..........;#;...:?%+;:;#*SS?%*;,....+S+S%,............................
.........:@;.:*%S+.....;%@?*S+*S%,...+S?S;,...........................
........,S?..+#:........;#%#+*?:S%....*S?@#?+;;;:,,...................
........*@,..+%..........;#@@#+.,#+....*@@#S##?**?%?:.................
.......:@*...?*........,:+S#+,,:*%#,....%@%%%,....,;%*................
......,SS....S;......:?%*+:;?%#@?,S%....,#+?*........%+...............
......*@,...,#,....,*?+,.....,###+:@;....:#*,:+*??*+,:S:..............
.....;@+....+%....*@@+...,....+@#?;+#,....:##@@#S#@@#%S?..............
....,#?.....S*..,%@@##?,......,@@:,.S*.....:#S:,,,:+?S@@,.............
....+#,....,@;;%#%::?#@S:......S@?:;S@:.....:S%,.....?@@:.............
...,S+.....,##S*:....+S##:,....+@@@@@@S.......?%,...+@@@+.............
...:#,.....,#;........+@#%?S;...;**+::@;.......%;..+##@@;.............
...+S......;#,....,:*??+,.,*S.........*#,.........+S,,*S,.............
...*?.....,%+...:*%?+:.....;@,........,#?........+S,..?*..............
...*?......;.:*??+,........+S..........:#:......+S;+..S;..............
...%S:...,,;?%+,...........?+...........;S+..,;%%?:++.%;..............
...;*??????*;..............??..........+?:????*:.,*;:.%;..............
......,,,..................:#*,........,??;::,.....:,.%;..............
............................:?S%;........:+*+..:,...,.%;..............
..............................,%@;.............:?:....?;..............
................................?@:.............,:....**..............
.................................S#,...........,,.....SS..............
.............,:;++,:+;*:;:.......;@?,..........:+++:+?##+.............
............,%:;;S;#:,;;,%:......,S@SS?*+;::,,:;+%SSSSS#@%,...........
............:%..+*,S+,*%.?;......:#@#@SSS#S#SS###S%SSS?+;*S;..........
.............*+,+,.,;;;,;*,.....:@%%??%SS#S##S##%??+:.....;@+.........
..............:,........,.......*@:+...,,::::::,..........*?#?,.......
...............................:S*,.................;*::,.,+;%S:......
...........................,:;;S?;?.................,;+?*+:...;S*.....
.......................,;+??***%%,:....................:*%?+*?+:%*....
..................,:;*??*;+++?+,*,....................,**?****S#%@*...
..............,:+%S?*;,...,,:;;.......................,;,......,+#@,..
..........,;+*??+:,.................,+?*+,.......:*%:............:#*..
.......,;?%?+;,......::,,,........,*%*;:S?.,:::+%S?;..............;S..
.....;?%*:,..........:+***:,....:*%*,...;@?SS%##:,................,S:.
...,%S+,......,,,,;+++%%?*??*++%%+,......+S#?*%@%SS+,+?;..........,#,.
..,#S,.,????%S%?*?*+*?******%##*,........,%@S@%;,*;*S***,.........*S..
..??,...,:+?%*:...........:+**S@#%*+;,...%#%@%...,,.??.,.........,#%..
..S;......,........::,..++++*?##S#@?%S%+*@%@%,......,S+,,.........S?..
..%+.............;+?%**+;:::%@%%@#;..,:;?#@@:........:%%;........,#;..
..:?*:,...........,,,....,:+@%%@%,........:??;...................?%...
....;*%??*+*?++***?*;:+?+*?@@#@@?++???????**%@*,................,#:...
......,::;::::;;;;;+***%%?S%+;::::::::::::::::+%+,..............*#,...
........................,,,....................,*%?+:,.........;#:....
.................................................,:+*??+::::,:;S+.....
......................................................:+*?%SS%?:......
............................................................,.........

......................................................................
...........................:???%*;:,..................................
.........................;%@@@SS@*;+:.................................
.........................S@S#@@@+;S%?,................................
.........................;@##@SS?S#%S+,...............................
........................,?@###SSS@S??%?,..............................
.......................,?#@?%##?@@%???%?..............................
.......................*###?@S?*+@?+?*?@:.............................
.......................;S+*%%:..,+#+#?%#;.............................
........................?;........?@#?SS:.............................
........................+?:,..:++;,SS?@%..............................
........................,S%S:.*???,.:;#:..............................
.........................+S;*.,;;,..,S*...............................
.........................,%?%+?....,?%S;,.............................
..........................,*S#?+:,;?;.S#S*+;:::.......................
........................:+?SS@#?*?+,.:##+;%*%S**;.....................
......................,??*+;##+?:,...*#%,.+;*,.,*?,...................
.....................:%:....?@?.....:##:...:;....+%,..................
....................:#:...,?:#@;...;##?..,,..,....++..................
....................%+....*S.;@@*;*##S,,,:;::+:,...?:.................
...................;?.,:;,S%,.:%##SS%:.:%;:;+*+,...:?.................
..................,%?:,;*+##....,::,....,?+,:+,..,:*#;.........,......
..................,S@#%**S@#..............++,,;*?SSSS+................
...................?+;?SS#?S.........,,....,.:##%*;?+.................
..................**...;#;;S:........,++:.....?*...;*.................
................,*+...,#;..:??.........,:.....;?...:%.................
...............,?;....%S.....**...............,%....%:................
..............:%;....:@+.....,#+..............:#,...+?................
.............;?,....,S*.......+@S?+;+;;::;+*%S#@:....?*...............
............:?;+...,%*........*@#S%%%SS#%SS@#%SS*.,:..+*..............
...........,%,;:..,%+........*#;:;+**???**++;:,:%......*+.............
...........?;....:%:........;#:...........,+,...*+......%:............
..........;?....+%:......:+**:.............:++:.,?:.....;?............
..........%:...+%,...,:+?*;+++++:,...........,;:.:%,.....%,...........
.........;?...;?,:+***+:,..,,;;:+;.,,......,;;;;:.;*,....*+...........
.........?:..:#??*+:,,,,,,...,::.:?*+?,...,+;::,...:?,...:%...........
........:?..,%?:,..,,;;+;;;;::,,+?:..?*,..,;;:;+:...;?,...?:..........
........?:..?+....,+;;++;++*+?S?;....,+*%?%?*%?S**+,.+*...+S,.........
.......*+..*+..:++;+*%?****%?%S?::,,...;#S#;:*;*+,+?..*;..,#?.........
......*+..+*...,;***+;::;;+++;+#@%++++;S%#*.....,..+?,,?,..?%,........
....:?+;:,%,....::,....,:,,;:;%#*....,:+?#?,........+*.:?,.+#,........
...,?;+*,%+.................:S#*,,::::::,:??............:?,,%,........
..,S?S+:+%*+:,,............:S##++*******+++%*+,..........;%.+?........
..;@#%*SS:.:+***++++**+++**?*:,.............:+**+;:,...,+SS..*+.......
..,*S%#?+......,,,,,,,,,,,,.....,:;+:+,;;;:....,:;+*??%??:%;.,?;......
....:%;.........................*;:%:S+*?,%,.........,,...:?,++*+.....
................................?:,*.?;:?:?,...............:?;S;*+....
................................,:,......,,.................*%#S:?....
.............................................................;**?*....
................................................................;*....
......................................................................

.....................,,,,,::,.........................................
...........,:+*;:::;;;::;;;;+**;:.....................................
.+??*+:,..,*:?#:,,:;:;;;::*?:;*?*;::::,,,,:;:;;;+::,..................
,#@@####%:,+;?*::++?S+,,..,,......,:+*;;;++;;+++;++*?;:,,..,,,........
.+@@S*?%SS+%?;...::%+..;+,...........,.....:;,...,+SS;:::;;+:;+.......
..*@%.;+,:+%%.....;S+...:++:.,:;::,,.....,,:,,,,:;???+;:,,,,..;+,.....
...+***+??+%%,....,%S;,,..,,,;;+::;;:::;;;;::::::,.,%S+:::;::,.,?:....
....+:?+*+?#*,,.,,,:S%+:....:,......,,........,....:SS;:::;;+++;*%:...
...;++;::,:*?;+;;;;;?%%?;;;;;;;:::;;;:,::,..,;*++++;+;::::::;;+***;+..
...,:::::,,,.................,,,,::::;++++;;;;;::,,...::;+;....,:;+;..
......................................................:,,::.......,...

......................................................................
.............................;;;:::,,,......::,.......................
...........................;?*::;;;;;;;;;++*S?%+......................
....,:,..................;?*,..::::,,,,,,;****%?......................
..+%S%S+..............,;*+,..;?+;;;;;;:::;SS+::,......................
.:@@S##@?;,.........:+S#;..,**,...........;S:,,,,.....................
.*@#S#?+%SS+,....,;%?*%SS*??:..........,:++SS*;;++;;,,................
.:#%???%S?S#%,:;+%%+,,..,:+++?*+;:::::++;,,+?,....,;+;;;::::,,........
.*%%*?*???%%%??;::...........;+;;?#S**+?+;,........:+,..,,:::;;;;:,...
.+%?+?%%%S?%*:,..............,:,.?S%*?+:,*;......,*?;,........;:,,,...
..;+%#%%*;;%,:;....,,,,,:;;;+;++;*?+;,,:;+,......,;;+++;;:::,,,,......
....:*+;;,.*+*:,,,:?%?%*;:,,...,,::;;;;:%*.....,;;;,...,,::::;;;*;;;..
......,;;++%;:?%+++;+*.....,:;++SS;,,...*%,....,::,............;*,,,..
...........*:;#*..,:;++;+***++;;##*;:...,,.....................,,.....
...........:+:%S+%#%?+++++;;;;;+*%?++:,,,,............................
............,;?S#S;,,,,,...,::,,...,:;+++***++++;;;;;;:::::,:,,,,.....
................,.........,++%;+.............,,,,,:::::,::::::::::::..
...........................:,,:,......................................
......................................................................

...................................,,,................................
.......,:++:;+;;::...........,:++*?*++;;;::...........................
......;SS?:,+*+:+%*:.......,;**+;+**+:..,:;+;:,.......................
...;??#%?;...,..,:::+......++..,...,:*?+:.:,,;+:......................
..+?@@%??%+,..,::;+;*+:..,:?...+:.....;+?+;;:.,*;.....................
.:S%#S%%%*%*+;.,,.,::;*???:*:..:*,,,,,,:+**+;;,+%?,...................
.,+%####S%%SS*;:+****+***+.:?,.:?*?,::;.,;%%S+?S%*+;,.................
....,,:*SSSSS#S%:,:+?;.,::,.;?,..,;*;:+..+%S?;*S*,.,++:,,.............
.........,::;:+;....:S:;;:...;?,...,:;;;+SS%....:+;::,:;;;;;;;;;;+++:.
..............*:...:;+*,,.....;?,.......,+;+;;,...,:+++;;;;;:::;+*++:.
......,,,,,,,.++:;+**+?,.......*?,.......,..,;?*::,...,,,,..,:;??+:...
.....:+**+?:*.:##?*++?%::,....,:+?,............;++?*:,...:;;;*:,......
.....,::,:,::.,?@:....*,,:,,...,;;?,............,+;+;..,+*:,,.........
................;%....+*::,::,...:SS;,............;,+++%:.............
.................%+...,*+*%%*;::?SS?S;...............,,?:.............
.................,%,....,,:;++*S##:.,?*:...............?;.............
..................:?,...........:+*;.:%%*;,.........;,:*,.............
...................;++;;;;;;;;;;;;;+?;;:,,,........,%*+,..............
......................,,,,,,,,,,,...,;**;::,.....,:++,................
.......................................,:++*+++++;:,..................
.............................................,,,......................

......................................................................
..............,::;;:::::,,,,,,,,::,,,,,...............................
...,;+**+;;.,:;+,,:::::+S%*+::::;;:::::::::,,,,...................,:,.
...S?,;,,;+*+;:..:.....*?;;,...,:::;;:::::::;:;::::::,,,.......,,:;?+.
.:?S%?*:,+::;+:.,,....:S;..:,;.,,,,,,,,::::*+;++;;;;;:;;+;:,,::;;;:;+.
.?#S#?%%??.,+S+.....,:+#*,..,,.....,...,:..,:,.*;:;;::+;+S*++*+;,,:;,.
.;?%%???;;?%;:***;:;;:++++;,......,:+,,,,,,....,.....,;S*::::,,:,;;...
..........,*;,.*?;,,:+:,,,:++;;;;;;;+;;:;++++;;;;::;;++*;::::::;::....
............,+;,,:;+:.,:::,..,,,,..........,,,,,,,,,::,...............
..............:;;:,..,++**+:..........................................
......................,,.,,,..........................................

......................................................................
..,,.........................,,,::::,,,:,,,.,::,,:::::,......,,,,.....
..;+:,............,;;;;::;;;;;;;;;;;;;;+**%%*:::::,,,:;*;,;;+*+++?;...
.**+::;:,,,,.,::;;;::::::::::::::::,...,;;;S%:........:*S?+:,.,::?#*:.
.+?,:;;:;;:;*S+;;;;;:+:,,:,,,,,...,,.......;#+......,:++;+?;:+**%S##%.
..:;:,,::;%?;;,,,..........................:S?:,::;;;++??.,++%S%%??*:.
....,:;;::?*;:,,,,,,,,,,,,::+::::++?*:::::+++++;:::::::*S;;:...,......
............,::::;::::::::,:,,,,,+%%*:;+;;;::::::::,,,,:,,............
.......................,:;;+;......,,,,,,,,,,,........................
.......................,,,,,,.........................................

.........................,;?%+;;:.....................................
........................*##@@@##@?:...................................
.......................+#@@@@@@#?@#+..................................
......................;#@@@@@#@@S@@S..................................
....................;%#@###@@#@##@@*..................................
...................;@@#####S?SS?*S@%,.................................
..................,#@%@?S?#S?;##S#?@S,................................
..................+@+,+,**#@@SSSS#%#S?*?*+,...........................
...........,:;;;;;%%....+###@%S+%%%#?,.,:+S,..........................
..........:S%??*++#%.,:,,;%@@##S??#?%:....*%,.........................
..........+#......+#??*:..,%*+**S#SS@:....,#:.........................
..........:#;**+;::S*+*:.....:S##SS@#,.....#:.........................
...........+S;,:;+*#+;,......:%?SS@@%.....:S,.........................
............:%*....?##::.......,%%#?%.....;%..........................
..............*%;..%@@#+...,*+..*,%%%.....+S..........................
...............:?%+S@**?++*S+..,*.+@S,....:#:.........................
.................:%#@;.:;*@%.*.:%%#@@%,...,@*.........................
..................,S@:...?@*+?+S#@?+%#%:..+@%.........................
...................;S*...?##@@@#%;..,S#@?;@#S,........................
....................:@:..,*%%*;:.....:##@@@S#,........................
...................+@?,...............:%#@##%.........................
..................;@*..................,;+;@+.........................
..................S+......................:@,.........................
..................%+......;,............,:?*..........................
..................;S,.....;*:...........,%#,..........................
.............:*,...?%......,;+;,.........%*......,....................
............;S*S?+.,#:.......,,,........:#,......%*,..................
...........:*??S?:..*?................;;%?,:,:::+%+?%:................
..............:*%S%%S#%S,..........:;*?%@%%%??%?%?*?:,................
.................,;++#?:...........;??+;S::::::,,,?,..................
....................+##;,...........:??#*.............................
....................+@@S#S??+++*?*??*%#@+.............................
...................+@#SS##S@%#S%#%@SS##@+.............................
..................:@+..,,:;;+++++++++;+%@;............................
.................,S*................,,..?@+...........................
................;S*.................,*;..+#;..........................
...............*#*?%+.................:;+*#@*??????+++*++++++;:,......
...........,:*?%;+?;*?;,.............,**S@S*;;:,,,,,,,:+??*+:;+**:....
.......,;+*??+:...;%;,;,............,;%#?:.....,;++*+*::+?;,....:?*...
....;?%%*;:........,**+;,..........:%%+,.....,+?;::,,,...,,......,S,..
...?#+:...+*?%%%%+,,..:;,...,.......,....,,;*%+..................,S,..
..*#,.....:;:::%@#%SS%+;+;+???*:,,,:;**SS#S;:,..................,?*...
.,#;..........,+:,.,:;++S@?:.,;*???*+;:#S%#,..................,;?+....
.,#;....................,#@#%?;::,,....:#S#*..............,:+**+:.....
..*S:....................*@#@@;+**?****+%@@@;:,,..,,::;;;*?+:,........
...;?**;,................*@%#%......,,,::;;++*?**?***??%@+............
.....,:+**+;:,,.........,###@?;;;;;++++;;;:,,,,.,,,,+*?#?,...::;+:;,..
.........,:++***+;:,::;*%S?+++++;+;;;;;;++++*+*+****%%%;....:%,:%+;*..
...............,:;++??%*:...........................,,......:?,;*;;?..
.............................................................::,,.;,..
......................................................................

...............................,:;+*+;:...............................
.............................,?#@#@@@%#%;.............................
.............................+@#@##@S##@#+,...........................
............................:S@S@@@@S%;#S@:...........................
............................*##@@@@%SS%@#@%:..........................
............................,?@@@@@:*#@#%S@@%:........................
............................,%#@@#@?*%%S+S@##@:.......................
...........................,%S@@#@@#S,;S;;?S?#+.......................
...........................;%#@%%@@*;..,...,.;?.......................
...........................+S##%%#@;.:*??;.:?S?.......................
...........................:@SS+#%%;,?**%%:*?#,.......................
............................S##@#%?;.+?*+*%;?S,.......................
............................:@#?@%,,..:;:+#;*#,.......................
.............................:#%@@;....***#%#;........................
..............................;@@@*...:+??;#*.........................
..............................,S?:%?+,+?@SS#,.........................
..........................,*?S@S,..:?S****@*..........................
.......................:*?SS@%@#:....,%?+?@#S*,.......................
...................,;?S%?+,.+#%@%....,%,,%%##%S+,.....................
..................+#@*:......*SS@?,..,:;SS*#:.:+S+....................
.................;@@:.........*#S@#?+*%@SS%:....:#;...................
.................S@*...........??%SS##@S%;.......+S...................
.................S@,......::....*SS%%%*:.........,#,..................
.................?@,.....,@%......,,,............,@:..................
.................;@;...,,,SS..............?;..,,.:S,..................
.................,@S?%S##@@#,............:@#S#####%...................
..................S@@##SS#@?.............;@@@@S@@@#,..................
..................+@@#S%%@?;........,:;?,?S::,,,?S,...................
...................:@;..,@;.........,*+,,#*....,S:....................
...................,@+..:@;.?:,+........;@,....*?.....,:.::..:,.:,....
...................,@*..:@%%@;#?,,,:,...%?....:S,....,?:;?*.:S*.:?,...
...................,@+..,SSS##@#S%S@#%%%@*....%+.....:S,?%%:%+S+.?;...
...................;@:?+.#@#@##@S%@S@%@#@:...**.......+;.,,::.:;:+,...
..................;#@:;+.%@;:;++++++;::#%...+@+........,........,.....
................,%%*@:...:@+..........+@%;.:S?@%,.....................
..............,+S*,;@:...,@%.........:@+,,.;S.:S#*:,..................
.............,%S:..;@:...:@*.........?%....;%...:?##?;,...............
............;S?,.,:,#?...+@:........,@;....??.....,+S@#?;,............
..........:?S;..,:?*S#,..?S...?;,...;#,...,S,........;SS##*,..........
........,?#?,...,?**%@;..S?:..:###%%#S....?%:::,,.....,;*%@#;.........
.......:S#?*,.....;S+@S.,#?%;??@#;,,??...;S*%%%SS%+;;*?,..:S@+........
......,S@?,........:%#@:.#@@@@#S#,..%?..,%:....,:+S@@%;,...,+#?.......
......;@@:..........,+@+.#+::#S?#*,,#?..?*.........+S##:.....*@,......
......:@@,...........;@%.SS..:%S#@##@?.+%............,+,....;#*.......
.......*#?;:,,.....,?##S.;@;..:@#::+@+.%S??+;:,,,.......,:+%#+........
........,+?%###%*+*#S:*S.,%@+..%#,.+@+.S*:;*??%SS%%%??%S#S?;,.........
............:+@#%%%+,;#%..,%@*;:S#*##,.+S*,...,,:::;;::;:.............
..............:#?:..?@@;,,+%+@@S+@@@+,...+%;..........................
...............:SS;*#@S#%%S@S@@SS@@S#%+,?S##%:........................
................:@@#+#S@#+@##??:,S@@*:%%S%S@@#,.......................
................,+;,,@#S#%S@@?...:%*..,?%@S@@%........................
.....................;+;#@@*+;..........+%*?;,........................
........................;;;,..........................................

......................................................................
...............................,,:;++???%%%??*:.......................
.........................,+???%%%%?*+++;;;;+?S##?:....................
.......................+S#%*;:,...............,+S@%;..................
.....................,S#+,...:+?%%S%%?+:.........:?@%:................
....................,S%,..;?SSS#*@+S*S@S%+,.,:,....:?@?,..............
....................%#.,*S#%#+%@SSS@SS#?@@#***?*,.,..;##,.............
...................:@%%@@S#SS?+:,.?*,;S?##@@#:.;?:+*..,#S,............
...................:@@@##?;:.....;%..%;.,%@#@@*.:%:S:..,##,...........
...................:@@%;,.......,%:.:%..:%;S@@@?.+:::...*@+...........
..................,%#:..........,,..+*..?;.,%@@%........:@*...........
.................,S#:...............?:.,%,...%@+........+@+...........
................,S#:................,..,:....+@:...,?,..*@,...........
................?#,..........................%#...:?;..,#S............
...............*#,..........................,#+.:*?,...;@;............
..............;@:...........................+@???;,;,..%#,............
.............,@?...........................,S#;,.;?*,.;@*.............
............,S#,..........................,:@?.,*?:?,.%S,.............
............*@:..........................:**@+:?+.?;.+@:..............
...........:@?...........................*+S@+,,.?+.,#?...............
...........S#,..........................,%+%@;.,?+..+@:...............
..........;@;...........................;?**@;.:+..,#S................
..........S%............................%+%;@+.....+@;................
.........,@;............................%:*:SS.....%@,................
.........+#..........,::+;..............,...*@;...,#%.................
.........S*.......,+%@@@#@?:................,#?.,::@+.................
........,#:.....:.?@@?%S+##@?,........::.%:..%%;?;+@+.................
........:@,....,%;@#%S***%%#@S:.;,,,..*;%S,..+#,..*@+.................
........:@:..,..+?@##:....;%#@S*%,?;.,??@:...,@:..*@+.................
........:@+::?+.;@@@?......,%S@#,+*.,?S#;.....S:..*@;.................
.........#%;S*?+,*@@+.......,%@#;#SS#@S:......S+..*@,.................
.........*@:,**+*,?@S,,.......+%##@S;:........SS..?#,.................
.........,@S..:**,.+@S+,%?,..,+?@@?SS,......:?@@;.SS..................
..........?@%?*?????#@;S@@**.:@@@@%,%#:...;%#S#@%.S?..................
..........,@@@@@#S@%#@@@@@S@*+S?#?@:.%#;+%@#@S@@,.#*..................
..........,S@+;;:%#S@@@@@@@@SS##+%#%..?@@@@%+,S@,.S;..................
...........;@*...%@@@@#@@@@@SSS@:%%#;.,%@S;,..S@,,@:..................
...........:@+...%@@@@#?@%#@#%S@;*?%%..;@+....S#.:@:..................
...........?@,..,#S#@@#%###SS?#@;?**?..?@;....SS.+@,..................
..........,##...,S@@%#?%%*:#@#S@%#%%*.:#@:....SS.+#,..................
..........,@S....%@@%##?S%**S#%%S%S%;.%@@+....S#.;S...................
..........,@S....;#@@%@@???,+#@#%#S+..SS@+....SS.:S...................
..........,##,...,?S#@#@@S#;?%S*??,..:@*@%....S*.;#,..................
...........S@,..,S@@@@@###@#S**S*,,,:%@;@S....S+.%S........,..........
...........*@;..,#@@@@##SSS#@@S%S###@#@#@@,...S%S@:........,..........
...........;@*...;@@@@#@%?%S#@#@@@@@@+@@@@,..,SS%;....................
...........:@#,...:S@@S@@@@@@#@S*+?%S%%*@@,..,@:......................
...........,#@,...,#SS@#@##S*+#%...+@#,.##,..;#,......................
............*@;...*@,,,,:;,...#*...+@%.,#S...+#.......................
............:@?...S%.........;@;...:#:.:@?...?%.......................
.............S#,.,@+........,#S....*#..+@+...S+.......................
.............+@;.:@:.....,+%S%:....;#..S@;..:#,.......,..,,,,,.,......
.............;@?.+@,.,:*%@#?:....,,*@:,@@,..S*......:*:,?*:S+%;:*,....
.............;@?.+#*SS##?;,...:+%S#S@?;@%..+#,......%+,?%%,#+%?.?*....
.............;@*.;@@**?,..,;*SS?+:,.%#?@*.,#%.......+*,;*?:S+**,?;....
.............%@:.,@#?#@#%%#S*:,.....+@@@,.*@#;.......;,....,,,.::.....
...........:?@*...*@:.:**;:.........:@@*..%#S*........................
........,+SS?*+,,..%@*............,*S@+...S#+,........................
.......*#@@*%S%S;+S#@@S:.......,:+S#?:....%S..........................
......;@S*@@*+S+S#*+%#@S....,?S@#S%*,.;,:,*@*.........................
.....,##%@S+?S?#%,...+?;....+##%%?*#;;@:#?S@@?........................
.....,+??@#@@#%+...................#:%@:##?@#@;.......................
.........:;:::....................:#;@@?@@S@%?:.......................
..................................;@#S#@#?S*..........................
...................................;;.,:,.............................
......................................................................
......................................................................

......................................................................
..........,,..........................................................
..;;,,...:??,.........................................................
..;*SS*+,.**...................,:;,...................................
....,****+;,..................*%?@#*:.................................
......;++++*+:,..............;#@#S?S#,................................
........,++::+*+:,..........;###%*S#S%,...............................
..........:++:,:;+;:........*?*;,:SS?S,...............................
............,;**:.,++:......:*,,;;;%S+................................
...............:++:.,;+:.....?%:+*,:?:................................
.................,;+;,,+%*+;:;??;.:?+.................................
....................;**+#S*,;*?#?++,**:,..............................
......................:*#%+,..+@+,..*@*;*;,...........................
........................S%;:..,?#%?SS?,:?:+;,.........................
........................,;%,....:;+;,:,:;..:+:........................
..........................+*.........:,.,..:*S;.......................
..........................;*......,....+?+?S;,;+;:,...................
..........................,%;:....;;,.:%,,:;*;,.:**;,.................
...........................+?.......::**.....:*+,,;;+:................
...........................,?.......:;%;.......:++:::;+,..............
............................??;:,...;:S:.........,;++:,*+,............
...........................,?%%%%??%?%%?:..........,:**;++;,..........
..........................,*:..,,,,,:,.:S:............,;+++;;;;:::,...
..............,,:::::;;;;+S?::;:...,:+;:?%+;,............,;+;*%%**:...
............;?+;+*+++;::++:;+:;:..,*?*%*+:::++...........:%,,,,,......
...........,@;...,;*+??**::,**?%::+?;.++::...%:..........;S;..........
...........,?*:....,,::::*S?+:,+?#*....,....;?,.........,+?*,.........
.............:**;:,......%S,:;;;;%%;,,,,,;;;*,.:;;,;,:....,...........
...............,;++++++**S%;:;;::::+++*S?+;:..,+;++*;+,...............
...................,,,,,,,,,,,,,:::::::;,......,,,,.,,................
......................................................................

......................................................................
.......................,*%+;,.........................................
......................,%@S##*.........................................
......................:SSS?%%:........................................
......................?#@*%S*%:.......................................
......................??@+**;SS;......................................
......................+?#+...*;%,.....................................
......................:%%?.....%:.....................................
......................:S*#.....%:.....................................
......................+#,%?,...%#:....................................
......................S%.,#S,..,+S;...................................
.....................;@+.:S%S:...;#+..................................
....................,#%,.%*.+S;...:S?,................................
....................*@,.,#:..:S*....?S,...............................
...................:@*..:S....,%?....+S:..............................
...................?#,..+%......?%,...;S+.............................
..................:@;...+?.......?S,...,??,,..........................
..................?S....**........*S:....+%??,........................
.................,#+....S;.......;%##:....;%?#;.......................
.................;#,...,@;.......;@@##,....:%@@,......................
.................?%....:@;....:*%@#SS@%.....:##,......................
.................S+....:@;...+%%#%%S###*...,:;S,......................
................,#+....,S?...%%%S#SSS#?#:,+%*.*?......................
.................%@,....,S%,.SSS#@S%%@S?#::*:..%+.....................
.................,SS,....,?#+@SS@#@S?SSS%S*....:S:....................
..................,SS,.....*@@?+??:;::,*S@S%,...+#,...................
...................,%#:.....;S*.,;......;#+@%,...*S,..................
....................,S@;.....,#;.....,,,.+@?S%....?%..................
.....................,S@+.....*S+,.,?**+..:;*@?....%%,................
......................,S@;....*S?*;.;**+...;%%#;...,?S:...............
.......................,#@:..?#SS?+.,,:,....:#@@*,...+@:..............
........................:#S,+#S@+%S%+,...,.,*#@S@S:..;#S..............
.........................:#%#S@*.,?S%*,;*?*S#++##%@*:?##,.............
..........................?#?@+....?#%%?*?@?,..;#%SS@@@#,.............
.........................,S##?.....?S#??##+.....,%#%?#S#,.............
..........................,*%%,....%#?+S#;........;%#%+#,.............
.............................*S,...?#SS#:...........,.;S..............
.............................:@,...,?%%:..............?*..............
.............................:#,......................?+..............
.............................*%.......................%+..............
............................,#:..............,,.......S+..............
............................+#,............,+*,.......S+..............
............................,%%,..........;?;........,#;..............
..............................?#:.........,,.........,#:..............
...............................?S....................:@;..............
................................S*...................,@+..............
................................:#;..................;@+..............
...............,,,,,..,..........?@;.................+@%..............
............+:;%+:%+%,++.........,@@%+;::,,,,,,,::;;*S@%..............
...........;%.:+%,#+S+.S:.........?@@#@###%#S##S#S##??#@:.............
...........:%:;;*:%+?+:?,........:#S??%??S?S?%S?%???*+;%#+............
............,;,,...,..:,........,#S,..,,,,,,,,::,.......;S%,..........
...............................,%@,...........,+*;,......,#%,.........
...............................*@:..............,+?;,..:;.:@?.........
.............................:?@#.................,+*+::;+;%@*........
......................,:::;+??*+%?..............,,.,,:+*;;::;#;.......
..................,:*??*++;:,....+?,............;%*+%*;,:+?++S@,......
..............,:+***+:............;?+;,..........,S#%;;,....,;@+......
.........,:++**;;:....,;;,,........:+?*,.........+#:..........+S,.....
.......;??+:,...,,,,,..:+++****;.,?*;:+?,........%*...........:@:.....
......?%;,.....,:*S##%%%%?%S*:.:*?:....;?::,.,,,,%;...,,......,#;.....
.....;%,....,::;?%*;;**+:,:*S#S%;.......:@@S%S###@;.;+*%;.....,S,.....
.....%;.....:%%?;............?@@%+,.....?SSS:,:::?%.,+*::.....,S:.....
.....%:.....................:#%#@?*++;:;#?S+.....,S+..,,.......%*.....
.....;%:....................%S*@?...,;+%#S@+......,:...........%?.....
......:*?+;:................#??@,.......:;*S+..................S;.....
........,:;*?*?*;:::,,.....,#@#@?**?%%%????#@?:,,............,?%......
............,,:;;++*****+***++++;;;;;;;;;;;:;*?%%%?*+;;:,,,:+S*,......
......................,,,,,.....................,:;+?#@S#S%?*:........
.....................................................,;**:............

Kundalini Yoga for Guardian of Health (From The Inner Workout)

....................,:,...............................................
.................,:?##%:....................,..,......................
...............,?S#@%;?S?,..........,,::;;++;+*%?*+...................
..............,*@#%%?+SS#;.....,:;;;;;:::::,.::+%;++..................
...........,+%#S###SSS%#S..,:;;;:,..,;++++;++***+:.*..................
..........,%##@S**#@S%###++;:,..,:+*+;:.....,+?*,.;+..................
..,.......:S%+*;*+?#SS%##S*..,:++;:......,;+;:..,++,..................
.+?+.....,?,,...,,;S##%#%@S;++;,.......,*?*::..;*:....................
.;%;.....,?:.,,..,?####S%#*S?;:,,...,:+*;,..;:*;,.....................
.:?:......++,*+;..;#?%%%#*,++?%??*;+SS,...:*?+,.......................
.,%*,.....*+;:;:...::%%S%,,,;;,.,++**#*.:?*;?*;;:,....,,,.............
..*S+.....,??;,...:,,;,*%,+..,....,*:?SSS,.....,??%?*++;;*?*+++;;:....
...,,......;S+;;+%*:...;#;;:..;...;;.,###*.....,*,+S%?**?+++++%S:*:...
............,:;:,:;+?%+:%%,;.:%...;::;#??#,.......;?,,,,,.....,#,.*,..
....................,*S%S+.:;*%:,:*?*;:.?S,........,.........,;%+;+%;.
......................,*%+,,+?%?*+;,...:#%................:;++;,,:,,..
........................,;?*:,.,::..,,,%S:...,........,,:+*;,.........
...........................;+++*%*;+**?#S;;+*++++;;++++;;,.,,:,,......
.....................................,,,,:::;::,,,........,+:*:+......
..........................................................,,,,,,......

1. Lie on the stomach. Place the chin on the ground and interlock the hands behind the back. Inhale and raise the head, chest and arms as high as possible (1). (The legs remain on the ground.) Exhale and relax down to the original position. Continue rhythmically inhaling up and exhaling down for 6 minutes.

This exercise helps maintain the health of the lymphatic system.

....................,,,...............................................
................,;++%SS+..............................................
..............,+S##%*%#@+................:*+,.........................
..........:+?%%S####*,,+S;:..............+?***,.......................
........,?#%**;*?*?%*;**#%:...............?+.;*+,.....................
.......,*+;.:,,%+?%++*?S?:................,*+..;*+,...................
.......?+.....,*%S?*%%?%;................,,:??,..;S+:.................
.......%;,:;,..:%%?%*+?%%.......,::;;;;;;;;:+S:..;%+%*................
.......*?,+;,..,?****?*S+,:::;;+;::,,,:::;;;+S;;++,,*?*:..............
......:S;.::,...,,**S##+;:::,,....,;**++++***:,,,,;?,.+#S??:..........
......,+;,,......;%?@#;:+**+:;*+?%?+;***;;:...:;+;:;*%##%?*?+::.......
.......,S+;..,;?,,:+S#***;S*::%**,?#*:....,:+%%*+;,,*@?;,,:.+%*+......
...:,..,%++**++,....?#*;;*;..,+++.,%%,,:;++?::::::+++?*+%%?:.:%?+;;:..
...%%+,.,,:+S;,.....;##,.%+....,,..+%SS+,.,,......*+....,::,..S?*??:..
..,*%?,.....+%?*:....?#*.:?;......,;#SSS*,.......,+;........:++,,,....
....:*+......:*##+,..+@?...,...:++*+;:.*S*........:......,+*;;,.......
.....:?+.......,*##%S#S+;;::...:+,...:;.SS,...........,;++;:*S+.......
......:%?:.......:S*;:,,,,,,..:;::....:,SS,....,,,:+;+*;,..,S?+.......
........+*,.......,+;:::,...,;;,;,..,,,*#%,..:;??*?+;,....:?%,........
....................,:;;++:,,,,;+++*?*??*?***?*+:,..,,,...++,.........
.........................,;+**?*;,,,...............+:*;+..............
............................,,.....................;:+;+..............
......................................................................

2. Still lying on the stomach, reach back and grasp the left ankle with both hands (2). Inhale and lift the head, chest and leg as high as possible. Exhale and relax. Continue for 6 minutes and then switch ankles and continue for 2 minutes.

This exercise stretches the ovaries and helps regulate the menstrual cycle. It also tones your back muscles and maintains the elasticity of your spine, improving posture and increasing vitality.

Page 110

......................................................................
..............,;+*+...................................................
...........,*S#S@@@%+;:,..............................................
.........,+?%?;%?%@S@@##%;,;*??++:....................................
.........?*.*.:+;+*@S@#@@@@S@@@@@@S?:.................................
.........??++;:+,++#S@@@@@#%@#@#SS#@@%;...............................
.........*S?;;;+%?#**#@@S%**%S##SSS*?@@S;,......,..,..................
.........*###?%#@@S%%#@#%+?%%S%??S%%?%#@@#%%%SSSSS??*:................
.........,S##S#SS#?+###S%#%S?S%*+*S*:*%S#@@S%%##%@:.;#**;,............
..........,;@@*?S%#%%#S?S#*?*;+??+*%?:SS*%#+:.*SS%..%+,;*?+:..........
...........,@@#S@?#@@@@@##*+?S*+S%#S#?,:++%%:.??,:.,*,...,:*?*,.......
............?##%#@#@@#@@S#S?*#@%S%;%#@:.:?**S:#:............,*?:......
............;##@#@@@@#@@S#%S*S#S?S??%#S:S+?**##,..............:?+.....
.............:*%@@%@@#?S##%S?%S#*@#@S*@SS,:+*S#,...;?,.........,S,....
................,S@@#S%+%#S;??%SSS#@S+%%@+.,:;S,.,%@?,..........**....
.................+@@?S#@%@#;,#?@@S*##%%#S;.,+S:..%@+............:%....
.................,%#?*;#S%##*##*%#S@#%++,.+S?,..:@*.............,S,...
..................,#@S+*S@%S*##:.:S%*,*+,??,....:@:..............%,...
................,+*?S#S#S##?SS?...,;*%@S#@%?+,..,S**;............%;...
...............+%+,..+S###@#?%:..+#@S+:::;*%##*..,#+:,......,:;+:%,...
..............;S,.....,;*?%%****S@%;........,;%%:.?S%,.,;*S#S@#@@@:...
..............%+............,,,*#;.............+#;,@**S@##S*+:;@@@;...
.............:S,..............*S,...............;%+#@@#?;,....*@?S;...
.............+*..............:#,.................,%@#;,.......%@:%:...
.............?*..............S*............:S,.:,..SS.........?#,#:...
.............?*.............,#,..........,.:@:.++..;@,........?S.S;...
.............?+.............+#..........,#;,S;.;?..;#,........?%.%;...
.............?:.............*%...........%#.+?.?+..;S.........S+.%;...
............+@;.............?+...........,%S;#;S,..*%........,S,.?,...
...........;#@*............,S:.............%##@+..,S+........+%.,S,...
..........,#;%*....,.......:S.....,?+.......S@#,..?@,.......,#:.,#,...
..........?%.?%....?;.,;...+?......+@,......;@?.,%@*........*%..:%....
..........S;.;@,;..;%.,*...*?.......S?......,@?*#@*,.......,#;..+%....
..........?*.,#*?;;,S,+#:..+?.......*S.....,*@#?+,.........*@?++SS,...
..........+#..;#+%@+?:S?;..??.......;S...:*SS;,............#@###@?....
..........+@,..:S*##?%+*?.,S%........S+;%S*:..............+S?%%S@*....
..........+S....:S%@%#?S#S#@?.......:?@%+,..............,*@;...?@S....
..........+%.....?#@@#@####@:....,;%%+,..............:+?##+..,;:#@:...
..........,S,....,S@S?;,,..*%;:;*??;,.............,+%S%?;,...,*+:#?...
...........S;.....,+?????*+;@@S?*+.............,;%#?;,.........++;S...
...........?S,.......,,:;+++*?#S#S,.........,;?%%?:.............+*S...
...........,S%.........:?%%%%%%*;,......,;*%%?;,................,##,..
............:#+........S%,,:,,...,,:;+?%%?*;.....................*@;..
.............+@;.......:%*:...+???#S*;:,,........................+@;..
............,SS#:.....;,,;??+?S;,?S,.....,.......................?#,..
.............,%@S:,:.+;;?*;:%@:.%S,......*:.....................,#;...
..............;?##S?%*????@%*@*?#,.....,,#:.....................%+....
................,*?S@@@%S*:,.*@@;......*;S:....................??.....
..................;?%*@*.....,S#%%*:...;@@:..................,?%......
...............:*%*:..?#......:#;:*%??;:S@#:................;%?.......
............,;*%*,....;#......;@;...:+%SS@@#+:,.........,:*%?:........
........:+*?%*;,......,S;.....?@,.......,,:*%S#S%%%%%%%S%%*:..........
...,:++??*+;,..........S*.....;@*,...........,:;*?????*;,.............
.:?S*??*,:............;@;......;@%,...................................
.%?S%%+*?*+;.:,....:+?#S.......:;@?...................................
.:*S?%#@S%??%?;+*?%?+,S;......+@*@+......,:.;+,+:.....................
...,,,;;*?*S%??++:,..?%......,#@%:.......%;*S+;,%:....................
....................*%,......,@#,.......,#:??;S,%;....................
..................,%%,........#?.........+?,;;::+,....................
.................;S#*,,..,...:#:..........,:...,......................
................,@#?#*%,S+..:#?.......................................
................,+%S##?S@;,+@*........................................
...................,:?%@%++@?.........................................
.....................,,+?*S%,.........................................
.........................,,...........................................
......................................................................

......................................................................
......................,??::...........................................
.....................;S@%##:..........................................
.....................?%#%%?S,.........................................
....................,#@%%?%?+.........................................
....................;SS@;S*+#%,.......................................
....................:S?@::.,#?*.......................................
.....................S;#:...::S,......................................
.....................%*@;....,#,......................................
.....................S*%?....,@+......................................
....................:@+,S?,..,?#*.....................................
....................?@,.:@S,...:#?....................................
...................:@%,.%*?S,...:S%,..................................
...................S#,.:@:.*#;....*#:.................................
..................;@;..*S...:S+....+#+................................
.................,SS...S?....,S%....:S?...............................
.................+@:...%+.....,%%,...,%%,.............................
................,#%....%;.......*S:....;S;.,..........................
................+@:...,S,........?#:....:S*%+.........................
................%S....:#,.......,?##;....,?%%S;.......................
...............,#;....+@,.......:#@@#:.....+S@#,......................
...............+#,....%@,.....:+S@@#@S,.....*@#:......................
...............??.....%@,...:??SS*S@@#%.....,?S.......................
...............#+.....?@,..,S%%#?##S@%#;.,:*+,S+......................
..............,@%.....,#%,.:#%@#@SS#@S?#,,?#:.:#:.....................
...............*@+.....:SS:;@#@@@@SS#@?#S+.,...+S,....................
................*@+.....,?#S@?S@%SS+%?@%#@?.....S%....................
.................*@+......*@#;;**,,,..:+@?SS,...,#?...................
..................*@*......+S;.,:.......?%%@S,...:@+..................
...................*@?,.....:#:....,;;:,.?#+SS,...;#+.................
....................*@%,.....S%+,.,??**,..,+%@%....;@*................
.....................*@%,...,SS??+.:*+*...,;%%@;....:#%,..............
......................?@?..,#S%S%+..,,,.....;@@@?,...,#S,.............
......................,?@+.%SS#+#%%+,....,.:?@@#@#;...S@+.............
........................%@%#%@+.:%#S%:,+?+*##;*@#?@?:+@@%.............
........................,##?@+....?#????*%@+,..+@?%S@@@@*.............
........................;@%#*.....*S#%;###;.....:S@?%?@S*.............
........................,*S@;.....?#S*SSS:........+S##??*.............
..........................,+#;....%S%+@%,..........,;:.?*.............
............................*#,...:##@S:...............S:.............
............................+%.....,::.................#:.............
............................?%........................:#,.............
...........................,#+........................:S..............
...........................%%...............:+,.......+#..............
...........................S%.............,+%;........*#..............
...........................,#?,..........:?+,.........?#..............
............................:SS,......................*S..............
.............................,S?......................?#..............
..............................,#+.....................S@,.............
...............................+#:....................S@:.............
................................S@;..................,@@;.............
..............,;+**:.,*,.:+.....;@@*;,,..........,,:+?@@*.............
.............,%;::S:.*%%,.**.....%@@@##SSS%%%%%SSS##%SS@%,............
.............:S..;?.;?;S?,;%.....?@#SS%#??%#SS#%S%S%??+*@%:...........
..............**,+:.+,.:;,+,....?@+::;;;;+++;;;;:::,,...+%#+..........
...............:,..............+@;............,*+,........+@*.........
..............................+@%..............,;*+:....,..*@;........
.............................,SS..................:?*:..+*;,S@:.......
..........................,:*S@#:...................:+*;:::;*SS,......
....................,:;;;*?*;:,*S:..............;*,,;,,:+***;,##,.....
................,,+%%*+;;:,.....:?;,............,*S*S#%+..:+++%@*.....
............,:+*?*+:,............,++*;............+@?;,,......,%#,....
.......,:;+**+;:,....:;:,,...,....,;*?;..........:@*...........,#+....
.....;??*;,,..,,,....,;;+*+;+?+.,**;::**.........:#,............S%....
...,%%;......,;+%#S%**???%?;,.,;?+....,?*::,.,,:,+S..,,::.......%%....
...?*........,+%%?+*%?*;:+?S@%%+,.......;@@SSS#@@@@,.+*+S*,.....%%....
..,%,.....;%%%?:............?@@*+,.....,SS?S+::::*@+.,*+:;,.....+%....
..;S......,;;,..............?#@@#*++;,.+@?S?......+@;..,,.......,#:...
..:S:......................+@%#@:.,:;**S#S#*.......;:...........,@;...
...;?*:,...................S%?@?.......:+*SS;...................:#,...
.....;***+::,,.............#%S@?:::::;;;;;;S@*,................,S*....
........,;+********+;:,,,;*SSSS%????%%%****?%S?%%?+;,,.......,+S*.....
..............,,:::;+****+;,..................,:;*%%%S#SS%%??%%;......
.....................................................,+?SS?;:,........
........................................................,,............
......................................................................
......................................................................

......................,.,..,..........................................
....................:+?S%SS?+,........................................
....................*@S@S#@S%?;:......................................
.................,+%S@S@SS#@S*+S+.....................................
...............+?SS@##@%S?#SSS#%?.....................................
..............*@@S%##S%S?+*%S#?;,.....................................
.............;@*;+?*%#SS%?**:#%,......................................
.............?;...,:SS+*%#@%;@@+......................................
............,%,:,..*?%#%?@@?*##?......................................
.............%*+*,.:#@SS?*#?S#?*......................................
...........,*;+++,..;**?S#@S@%*:......................................
...........:?*+......,:%%%###S*;,.....................................
.............+#?+,...::*,.;S@%:;+*;:..................................
.............,?%:::++;....;S#:..,;*%%%***+++;:,.......................
...............++++%?+,..:##*;,,,:*;+SS?+;::;*?+:.....................
....................?##?,+#%*:;?..,**+?*?+?%%+:;+*+,..................
....................;###?*@*%.?+...,,;+;,,%S++**+*?S*;:,..............
.....................:#@S@#:?;?.........,%#;.....,.,:;;*+;;:,,,,,.....
......................?SS?:.,%*........,%#*.,,,.....,:..,:+??*+++*?:..
......................*;.....:?:;;;;;:;#@S?%****++*++;;:,...:+++S%%*..
......................*;........,,,+?++%S,:%......,,:+*?%??*;,,,::S;..
......................+*........,;?*+:,;,.:%............,,::;+***?;...
......................,?:......,;;+;:.+,..:%...................::.....
.......................,?+,.......,,......,S,.........................
........................,+??;,.............%:.........................
..........................,?#*:............?+.........................
............................+*,............*S......:;++;**,;,.........
.....:++++++??*+;;::,,.......%#?+;;:;:;;*?%#@;....;+,++;??+:*.........
...:?*:,,:..,,:;;;;++*+*++;;:S@####SSSSSS#%%*S;...:+,+,:++;;;.........
..,%:..,+***?...,;+,...,,,,:S?:;;+++*++*:,,..:S:...,,......,..........
..:S...,;;*?%*;::;*+:.......%;,...:....:;,.+,.:%,.....................
...%%,.......,;**+;++;,.....:,*:..+;....,;,:+,.+?.....................
...,%#+......::,.;?;+;*::;*+,..:...,........:,.,%,....................
.....;?%;.,,.:S?**#*++++;;;*%:;++*;....,;;+;,...%,....................
.......;%+,+;%S%SSS+:;;++++*%%?*+:,.......,;*:.,%,....................
........,%*;#%S%;,+S*+;;:,,,.............,,,,;;,%,....................
.........,+??SS+;%*,...................,.,*+:,%?;.....................
...............*#:.....................*,.;,,+S;......................
...............**.....................,*..:*?;,.......................
...............;S:..........,:,...,:;*?++**;,.........................
................;%;.....,,,,:*%???%SS%*;:,............................
.................,%?+;::;?S?+;;,,,....................................
.................,*%%SSS?+:,..........................................
..................,::;:;..............................................
......................................................................

......................................................................
..................................................,+;;:,..............
............,................,....................;#*#@%S:............
................................................,;S**:;%S%?,..........
.............................................,;*?*%%*,.;?+;...........
.........................................,:+?%*:.,?+S#,,S,............
......................................,***+;:..:**+??:.%?.............
....................................,*?+,....;*?;+?+.,*#:.............
...................................+S;....,;%+:+%+..;S*,..............
.................................;%?:...:**;:**;,.:%?:................
................................+S;...:*?;:+?+...;%*..................
..............................:%*,...?%:,*%:...,??,...................
.............................+S+....??.;?;....:%+.....................
..........................,;??,.,,,**.;%+....+%;......................
.........................;%#@??SS%S#??%,;,.,?*,.......................
........................?%?S%?+:,,,,?%,..,*%%;,.......................
.......................*?%*,..,...,?*...:%+,:*?*;:,...................
......................?*..:+++;..+%;...;%:.....,:;*?*;;;..............
.....................?*..:;,..:;??,...;S;:,........,;#@#%;,...........
....................??...,:,.:##*....:S;;;**+:::,....S%@#SS+,.........
...................+@%+.,??,+?+%?,..:#;...:;++::....*##S,.:+??+,......
..................,?@SS.,;:??*.;SS;:S;............,*##?,.....:+*+,....
...........,;+;;:+S;S%*...:S:*..:%##@+.:,,.......,%@#+..........+%....
.........:%SSS@@#@@+;#*...+%:.....+S#+.;?*;.....+S#%:............+*...
....:,.,?%%###@@@@%%::#%;::+;....;**,...++%::;+S##S,.............,S,..
...+%S?%@@@#@#SS@@S%,.:?%#%;...,*@S*;,,:+?##%??S@S:;;;+++:,.......#;..
..,#S#@@@#@###SSSSS#%,..,,?S???**%@%*;;+??+,..:?S+;+%;?;;++,.....:S,..
..%@@#S#@@@SSS%%?SS%+,..;*%:,::...:*?;+%%;:+**?;....;;::....,:...*+...
.,%@@@##S@@##SS#++?+,...+*:.........+#%?:,,,,........,......,%:;:%....
.,+#@@S?#@@#%SS%???+,S%?+;........,?*++,.....................:+S?,....
...,:%S#@##SS#SS*++*?+:,..........??.....................,:;+*%+......
.....,;?*,,*%S%%?++;,............,#:................,:;*SS?+:,,.......
.............,..............,,,,.,S?..........,::;**++;::,............
......................,;;+*;*;+;;.,??+;:,,,,;?%%*+:,..................
......................:?.;+**,:,?,..:+?%S%SS%;,.......................
......................,+:;,,;;::;.......,,,,..........................
........................,.............................................
......................................................................
......................................................................

...............,::,,........::::::,...................................
.........,,,,:+;:::;++;:::++;::++;+:::::::,,:;++;;;**:::,,,:::,.......
.......:*?+:*;,...::;++*%?;..,::,......:++*+::,,.:;S%,,,,,,;,,:::,,...
.....:;?S?;*:....,,,:+?*;,.:++*;;::;;++;+;;::;:::::S*;;:;?*;+,..,,:;..
....:S*++*;:,.......,%;....,,,,......,;+?,,,,,,::;%%:::::,:,;;::+;,*:.
.:*;;;;;;??+;;;;::::+S,.................,.......,+S%::::::::,,,,,,:*,.
.:*::::::;+++,,,::::::++;::::;:,,,,,,,:::;::::::::;;,,,,,,,,,,::::;,..
.......,,.....,;;+++,..,:::::::::::::::,,,,,,,,,,.....................
..............,,,,,,,.................................................

......................................................................
......::..............................................................
....,*##,...........................,:,...............................
...,#@@@?.........................:+S@%++,......................,.....
...;#*%*%:.......................*#@@#@@@%.....................+#*,...
...%+:*.%:......................:S#@@%*SS#,..................,%@S%S+..
..,@;*,*+......................+S@#%#S?S#@S,.................+%S%*S#..
...%+,,%,.....................*@#@*%#?+;%#@+.................;*,**+%..
...*+..*;.....................%@@*;*%?**@S@?..................*;,**?..
...**..;?.....................%#S;:..,,,??@*..................:%..S;..
...+?..:%.....................+#%??,;***:#S:..................*+.:S,..
...:?...?:....................:S,:;:?:+:+@*..................,?..;%...
...,%,..:?.....................?:.+??:.:S*...................*;..+*...
....*;...?:....................+%:+S%;;S,...................,?,..++...
....;*...;S,........,,,:;*?*?SS#?****+?@%?+;:,..............*;...?:...
....,%,..+S%??*+++?%??****%?%;?@;.;,,.;S@?+%S?%*++:........;*...,*....
.....+*,,....,,:;;S#+....,,.:.,#S;%,.+;%@,.+?:+::+#S?****+*%,...;+....
......+*?*;:,.....;S%...++.....:S#S%+*S#+..,?;...*#*,,,,,:::,...*,....
........,:;+***+++*@#:.,?,......,;*%S%*,....,?,.:#S,.........,,;%.....
..............,,,::%S%S#*...........,........?S+S@#????***??%?*+,.....
....................,,:*@;..................:#?+*?:.,,::::::,,........
........................%#..................S%........................
........................:@,,;:::.......:;;,+#,........................
.........................S;,:;;;.......,;+;S;.........................
.........................??...............:%...,,,,,,,,...............
.........................;S...............+*.:+;+*+?*:+;..............
.........................;S...............%?.+*.+:+?+;;*..............
.........................:@?;:,........,,;#*.,+,,.,,,,;,..............
.........................+@#@#%S%?****?%%%@;..........................
........................;#;*?%+**%%?%???*;**..........................
.....................,,,#+,,,,.............*+.........................
.............,,,,,,,:+###+:................;#;........................
.........;+++*++++++++;:;+??*:...........,;#@#%*+;+;;;:,..............
.......,?+:,...............,:*+........:;**;;++*?*;:;++??:............
.......;*....:+?++;:,.......:;;........,??++*++:::.....,:%+...........
.......+*...:;*+,,:++*+;:::?*:??+;::;++%S?,..............,%:..........
.......,?;..,:.......,::;+#S+::;+;;;:SS#*;................%:..........
........,+*;,............;#S%+**++;::+#@*,.............,:+?,..........
..........,:+++;,,.......%S#,...,::;;+*%S?*+;:;;;+++***++:............
..............,;;++++;::?@@S**???***+:,.,::;+++?S?,,,,,...............
...................,,:;;;::::;;++++**??*+;;;:,;%S?....................
........................................,,::;+??:.....................
......................................................................

............................,.........................................
......................,:+*?#?%*:,.....................................
....................,+?#@@@@S#@@#,....................................
...................,?S@@@#%@##@S@;....................................
...................,SS@@@#%@@@@@@#?:..................................
....................:S#@@S@S*S@##%S@S:................................
.....................*@@%S##@%#S%#%%@S,...............................
....................;@@#%@S@@@S:%@S;#@?...............................
...................:@@#%%#@#S@;+#@S%@%#...............................
...................;@%S###%S*#:?S@@??SS,..............................
...................;#S#@@@%;:.,%?@%S?#@#S*,...........................
.........,,:;;;*+**%#+;?SS:;*?%#%%??++;;:*S:..........................
.......,*%%?**;;::,,?%...*#+;:,,....**,...*%..........................
.......+#,..........,#*++:#:....,+;,:*%**?%?..........................
.......:#:.....+?+,,:+@#?+*S:....,;;...+SS%?**+;,.....................
........+S:....;?S#@@?%##?%*S+,..........;%S@@@#S?;,..................
.........:%*......,+%S@@@?@++S%%+,..........,;##;+S#:.................
..........,?%+,......,;@@@###;;+?S%;:.........;@S,,%S,................
............:?S?;......S##*+@#?:;S+;*??:,......?#S.:@:................
..............:*S%+,..;#@%?:+#%S%:..,%@@S?*+;,.,S#+,#+................
.................:+S%?@@S,?+;*@@;+.*#@S;,,:%@#;.+@S.#*................
...................*@@###?,;:,@@+?%@#?,.....+@@S%@@:??................
...................,*S@?#%.%,.+@@@@#:.*......,+SS%?.*?................
......................;%@%.*;:.*##%;,.*:.....,,.....+%................
........................?*:*%;..+,,*+.,;.....:?,.,..**................
........................,#@+?:..+**+...,,.....:+,?..+%................
.........................S%,+,..,;............,..*:.;S................
.........................#;.,...........,,..,+*+..,.;S................
.........................#:.................,***;...;S................
.........................+S+,........,?:......*++,..;S................
..........................:?%:........:*+;,....+,...;S................
............................:S+.........,;,.........;S................
.............................:S*.................,..;S................
..............................:#;...................*S................
..............,,::,:::::,......+#:..................?#,...............
.............*;*+S+?S;*;?:......%#+,.............,;?#@+...............
............;%..:%,;#;*.+*......;@@#%*++::::;+*?S####@@:..............
............:S:.?;.*%,.,?;.....:S@#@@@#@@#@@@@@##@@#%*%@;.............
.............:+,,..,...:;.....:#%:,:;+**??%SS%%%?*;,...+S?:...........
..............................%?..............;+,......;;*#*,.........
.............................*#,..............,+**;,...,?*+S%,........
...........................;S@;..................,;*?*+;:;+;*%........
......................,:;+?#%#*.....................,::;+**..%*.......
.................,;*%SSS?*+,.,?+,......................,;,,,,?@;......
.............,:*%S?*;:,........;,................:;;;+*?+,.;*%@S,.....
.........,;*%%%*:,:,,,..,,.....................:??;;;;:......,;S?.....
......,;?SS?*;,,,;**?**+?%%%:.....:*?%?;.......;+...............?%....
...,*%%*+,..;++?S*;;*****?%?,...,*S+:,:#:......,:;;:,.,,,.......,%*...
.,?#?:...:%?*+;;*?+:::;+*+;:..,;%?,....+%**++*SSS%%%S#@@@;.......,#:..
.+@;..:+?%%???%@S%??%#S%?%#S?%S?:.......,:;@#@+,....,%@%#S,.......*%..
.+#,.,??;,.;***:....+;:+*+;:%@@@S?*:,,....,#S@:......,SS,,........:S..
.:@:...............:+*+;,.,SS%#%::;*??**+;*#%@*.......,*%,........:#,.
.,S*...............:++:,.,%#?#S.......,;+?S##S@,........,.........*%..
..:S+................;?%%?@SS@;,,,,,,......,+S@?.................:#:..
...:??*+;:,,,,..,,,,.:;+*%@@@@#SSSSS%S%%%%*?**#@S:,.............,#+...
.....,;;****?%%%%%S?**??***+;:,,,,,,,:,,,,,:::+*?%%??*;:,,....,;%?....
.............,,,,,,,..............................,:;*%S%%%???S%;.....
.........................................................,;++;:.......

......................................................................
............................,*%?+;:,..................................
..........................,+##@@@@##+,................................
.........................;#@#@@@@@##S?:...............................
.........................%@SS#S%##S@@S#;..............................
........................,S@@@SS@%S@###@?..............................
.......................*#@@##@##%%@#@@@#;.............................
......................+@SS@%S#SS##SS+#S@#;............................
.....................:SS*S@@#%++S@#@??#@##,...........................
...................,+%%S?S#*;..,S#@%*#S@#@:...........................
.................,+?*%S#%SS**+;,,S@?#@*S@@?...........................
...............,*%??%%%%#S?;:;*?*;S+##*SSS@:..........................
..............:%?,:%S%%SS%,,...,+%@@@@??%%@,..........................
............,*%;..;%%%S%#?,......,*@#++@SS@,..........................
...........;S*,...+%S%@@%#%:.......+S,*#@#+...........................
..........;#;...:?%+;:;#*SS?%*;,....+S+S%,............................
.........:@;.:*%S+.....;%@?*S+*S%,...+S?S;,...........................
........,S?..+#:........;#%#+*?:S%....*S?@#?+;;;:,,...................
........*@,..+%..........;#@@#+.,#+....*@@#S##?**?%?:.................
.......:@*...?*........,:+S#+,,:*%#,....%@%%%,....,;%*................
......,SS....S;......:?%*+:;?%#@?,S%....,#+?*........%+...............
......*@,...,#,....,*?+,.....,###+:@;....:#*,:+*??*+,:S:..............
.....;@+....+%....*@@+...,....+@#?;+#,....:##@@#S#@@#%S?..............
....,#?.....S*..,%@@##?,......,@@:,.S*.....:#S:,,,:+?S@@,.............
....+#,....,@;;%#%::?#@S:......S@?:;S@:.....:S%,.....?@@:.............
...,S+.....,##S*:....+S##:,....+@@@@@@S.......?%,...+@@@+.............
...:#,.....,#;........+@#%?S;...;**+::@;.......%;..+##@@;.............
...+S......;#,....,:*??+,.,*S.........*#,.........+S,,*S,.............
...*?.....,%+...:*%?+:.....;@,........,#?........+S,..?*..............
...*?......;.:*??+,........+S..........:#:......+S;+..S;..............
...%S:...,,;?%+,...........?+...........;S+..,;%%?:++.%;..............
...;*??????*;..............??..........+?:????*:.,*;:.%;..............
......,,,..................:#*,........,??;::,.....:,.%;..............
............................:?S%;........:+*+..:,...,.%;..............
..............................,%@;.............:?:....?;..............
................................?@:.............,:....**..............
.................................S#,...........,,.....SS..............
.............,:;++,:+;*:;:.......;@?,..........:+++:+?##+.............
............,%:;;S;#:,;;,%:......,S@SS?*+;::,,:;+%SSSSS#@%,...........
............:%..+*,S+,*%.?;......:#@#@SSS#S#SS###S%SSS?+;*S;..........
.............*+,+,.,;;;,;*,.....:@%%??%SS#S##S##%??+:.....;@+.........
..............:,........,.......*@:+...,,::::::,..........*?#?,.......
...............................:S*,.................;*::,.,+;%S:......
...........................,:;;S?;?.................,;+?*+:...;S*.....
.......................,;+??***%%,:....................:*%?+*?+:%*....
..................,:;*??*;+++?+,*,....................,**?****S#%@*...
..............,:+%S?*;,...,,:;;.......................,;,......,+#@,..
..........,;+*??+:,.................,+?*+,.......:*%:............:#*..
.......,;?%?+;,......::,,,........,*%*;:S?.,:::+%S?;..............;S..
.....;?%*:,..........:+***:,....:*%*,...;@?SS%##:,................,S:.
...,%S+,......,,,,;+++%%?*??*++%%+,......+S#?*%@%SS+,+?;..........,#,.
..,#S,.,????%S%?*?*+*?******%##*,........,%@S@%;,*;*S***,.........*S..
..??,...,:+?%*:...........:+**S@#%*+;,...%#%@%...,,.??.,.........,#%..
..S;......,........::,..++++*?##S#@?%S%+*@%@%,......,S+,,.........S?..
..%+.............;+?%**+;:::%@%%@#;..,:;?#@@:........:%%;........,#;..
..:?*:,...........,,,....,:+@%%@%,........:??;...................?%...
....;*%??*+*?++***?*;:+?+*?@@#@@?++???????**%@*,................,#:...
......,::;::::;;;;;+***%%?S%+;::::::::::::::::+%+,..............*#,...
........................,,,....................,*%?+:,.........;#:....
.................................................,:+*??+::::,:;S+.....
......................................................:+*?%SS%?:......
............................................................,.........

......................................................................
...........................:???%*;:,..................................
.........................;%@@@SS@*;+:.................................
.........................S@S#@@@+;S%?,................................
.........................;@##@SS?S#%S+,...............................
........................,?@###SSS@S??%?,..............................
.......................,?#@?%##?@@%???%?..............................
.......................*###?@S?*+@?+?*?@:.............................
.......................;S+*%%:..,+#+#?%#;.............................
........................?;........?@#?SS:.............................
........................+?:,..:++;,SS?@%..............................
........................,S%S:.*???,.:;#:..............................
.........................+S;*.,;;,..,S*...............................
.........................,%?%+?....,?%S;,.............................
..........................,*S#?+:,;?;.S#S*+;:::.......................
........................:+?SS@#?*?+,.:##+;%*%S**;.....................
......................,??*+;##+?:,...*#%,.+;*,.,*?,...................
.....................:%:....?@?.....:##:...:;....+%,..................
....................:#:...,?:#@;...;##?..,,..,....++..................
....................%+....*S.;@@*;*##S,,,:;::+:,...?:.................
...................;?.,:;,S%,.:%##SS%:.:%;:;+*+,...:?.................
..................,%?:,;*+##....,::,....,?+,:+,..,:*#;.........,......
..................,S@#%**S@#..............++,,;*?SSSS+................
...................?+;?SS#?S.........,,....,.:##%*;?+.................
..................**...;#;;S:........,++:.....?*...;*.................
................,*+...,#;..:??.........,:.....;?...:%.................
...............,?;....%S.....**...............,%....%:................
..............:%;....:@+.....,#+..............:#,...+?................
.............;?,....,S*.......+@S?+;+;;::;+*%S#@:....?*...............
............:?;+...,%*........*@#S%%%SS#%SS@#%SS*.,:..+*..............
...........,%,;:..,%+........*#;:;+**???**++;:,:%......*+.............
...........?;....:%:........;#:...........,+,...*+......%:............
..........;?....+%:......:+**:.............:++:.,?:.....;?............
..........%:...+%,...,:+?*;+++++:,...........,;:.:%,.....%,...........
.........;?...;?,:+***+:,..,,;;:+;.,,......,;;;;:.;*,....*+...........
.........?:..:#??*+:,,,,,,...,::.:?*+?,...,+;::,...:?,...:%...........
........:?..,%?:,..,,;;+;;;;::,,+?:..?*,..,;;:;+:...;?,...?:..........
........?:..?+....,+;;++;++*+?S?;....,+*%?%?*%?S**+,.+*...+S,.........
.......*+..*+..:++;+*%?****%?%S?::,,...;#S#;:*;*+,+?..*;..,#?.........
......*+..+*...,;***+;::;;+++;+#@%++++;S%#*.....,..+?,,?,..?%,........
....:?+;:,%,....::,....,:,,;:;%#*....,:+?#?,........+*.:?,.+#,........
...,?;+*,%+.................:S#*,,::::::,:??............:?,,%,........
..,S?S+:+%*+:,,............:S##++*******+++%*+,..........;%.+?........
..;@#%*SS:.:+***++++**+++**?*:,.............:+**+;:,...,+SS..*+.......
..,*S%#?+......,,,,,,,,,,,,.....,:;+:+,;;;:....,:;+*??%??:%;.,?;......
....:%;.........................*;:%:S+*?,%,.........,,...:?,++*+.....
................................?:,*.?;:?:?,...............:?;S;*+....
................................,:,......,,.................*%#S:?....
.............................................................;**?*....
................................................................;*....
......................................................................

.....................,,,,,::,.........................................
...........,:+*;:::;;;::;;;;+**;:.....................................
.+??*+:,..,*:?#:,,:;:;;;::*?:;*?*;::::,,,,:;:;;;+::,..................
,#@@####%:,+;?*::++?S+,,..,,......,:+*;;;++;;+++;++*?;:,,..,,,........
.+@@S*?%SS+%?;...::%+..;+,...........,.....:;,...,+SS;:::;;+:;+.......
..*@%.;+,:+%%.....;S+...:++:.,:;::,,.....,,:,,,,:;???+;:,,,,..;+,.....
...+***+??+%%,....,%S;,,..,,,;;+::;;:::;;;;::::::,.,%S+:::;::,.,?:....
....+:?+*+?#*,,.,,,:S%+:....:,......,,........,....:SS;:::;;+++;*%:...
...;++;::,:*?;+;;;;;?%%?;;;;;;;:::;;;:,::,..,;*++++;+;::::::;;+***;+..
...,:::::,,,.................,,,,::::;++++;;;;;::,,...::;+;....,:;+;..
......................................................:,,::.......,...

......................................................................
.............................;;;:::,,,......::,.......................
...........................;?*::;;;;;;;;;++*S?%+......................
....,:,..................;?*,..::::,,,,,,;****%?......................
..+%S%S+..............,;*+,..;?+;;;;;;:::;SS+::,......................
.:@@S##@?;,.........:+S#;..,**,...........;S:,,,,.....................
.*@#S#?+%SS+,....,;%?*%SS*??:..........,:++SS*;;++;;,,................
.:#%???%S?S#%,:;+%%+,,..,:+++?*+;:::::++;,,+?,....,;+;;;::::,,........
.*%%*?*???%%%??;::...........;+;;?#S**+?+;,........:+,..,,:::;;;;:,...
.+%?+?%%%S?%*:,..............,:,.?S%*?+:,*;......,*?;,........;:,,,...
..;+%#%%*;;%,:;....,,,,,:;;;+;++;*?+;,,:;+,......,;;+++;;:::,,,,......
....:*+;;,.*+*:,,,:?%?%*;:,,...,,::;;;;:%*.....,;;;,...,,::::;;;*;;;..
......,;;++%;:?%+++;+*.....,:;++SS;,,...*%,....,::,............;*,,,..
...........*:;#*..,:;++;+***++;;##*;:...,,.....................,,.....
...........:+:%S+%#%?+++++;;;;;+*%?++:,,,,............................
............,;?S#S;,,,,,...,::,,...,:;+++***++++;;;;;;:::::,:,,,,.....
................,.........,++%;+.............,,,,,:::::,::::::::::::..
...........................:,,:,......................................
......................................................................

...................................,,,................................
.......,:++:;+;;::...........,:++*?*++;;;::...........................
......;SS?:,+*+:+%*:.......,;**+;+**+:..,:;+;:,.......................
...;??#%?;...,..,:::+......++..,...,:*?+:.:,,;+:......................
..+?@@%??%+,..,::;+;*+:..,:?...+:.....;+?+;;:.,*;.....................
.:S%#S%%%*%*+;.,,.,::;*???:*:..:*,,,,,,:+**+;;,+%?,...................
.,+%####S%%SS*;:+****+***+.:?,.:?*?,::;.,;%%S+?S%*+;,.................
....,,:*SSSSS#S%:,:+?;.,::,.;?,..,;*;:+..+%S?;*S*,.,++:,,.............
.........,::;:+;....:S:;;:...;?,...,:;;;+SS%....:+;::,:;;;;;;;;;;+++:.
..............*:...:;+*,,.....;?,.......,+;+;;,...,:+++;;;;;:::;+*++:.
......,,,,,,,.++:;+**+?,.......*?,.......,..,;?*::,...,,,,..,:;??+:...
.....:+**+?:*.:##?*++?%::,....,:+?,............;++?*:,...:;;;*:,......
.....,::,:,::.,?@:....*,,:,,...,;;?,............,+;+;..,+*:,,.........
................;%....+*::,::,...:SS;,............;,+++%:.............
.................%+...,*+*%%*;::?SS?S;...............,,?:.............
.................,%,....,,:;++*S##:.,?*:...............?;.............
..................:?,...........:+*;.:%%*;,.........;,:*,.............
...................;++;;;;;;;;;;;;;+?;;:,,,........,%*+,..............
......................,,,,,,,,,,,...,;**;::,.....,:++,................
.......................................,:++*+++++;:,..................
.............................................,,,......................

......................................................................
..............,::;;:::::,,,,,,,,::,,,,,...............................
...,;+**+;;.,:;+,,:::::+S%*+::::;;:::::::::,,,,...................,:,.
...S?,;,,;+*+;:..:.....*?;;,...,:::;;:::::::;:;::::::,,,.......,,:;?+.
.:?S%?*:,+::;+:.,,....:S;..:,;.,,,,,,,,::::*+;++;;;;;:;;+;:,,::;;;:;+.
.?#S#?%%??.,+S+.....,:+#*,..,,.....,...,:..,:,.*;:;;::+;+S*++*+;,,:;,.
.;?%%???;;?%;:***;:;;:++++;,......,:+,,,,,,....,.....,;S*::::,,:,;;...
..........,*;,.*?;,,:+:,,,:++;;;;;;;+;;:;++++;;;;::;;++*;::::::;::....
............,+;,,:;+:.,:::,..,,,,..........,,,,,,,,,::,...............
..............:;;:,..,++**+:..........................................
......................,,.,,,..........................................

......................................................................
..,,.........................,,,::::,,,:,,,.,::,,:::::,......,,,,.....
..;+:,............,;;;;::;;;;;;;;;;;;;;+**%%*:::::,,,:;*;,;;+*+++?;...
.**+::;:,,,,.,::;;;::::::::::::::::,...,;;;S%:........:*S?+:,.,::?#*:.
.+?,:;;:;;:;*S+;;;;;:+:,,:,,,,,...,,.......;#+......,:++;+?;:+**%S##%.
..:;:,,::;%?;;,,,..........................:S?:,::;;;++??.,++%S%%??*:.
....,:;;::?*;:,,,,,,,,,,,,::+::::++?*:::::+++++;:::::::*S;;:...,......
............,::::;::::::::,:,,,,,+%%*:;+;;;::::::::,,,,:,,............
.......................,:;;+;......,,,,,,,,,,,........................
.......................,,,,,,.........................................

....................,:,...............................................
.................,:?##%:....................,..,......................
...............,?S#@%;?S?,..........,,::;;++;+*%?*+...................
..............,*@#%%?+SS#;.....,:;;;;;:::::,.::+%;++..................
...........,+%#S###SSS%#S..,:;;;:,..,;++++;++***+:.*..................
..........,%##@S**#@S%###++;:,..,:+*+;:.....,+?*,.;+..................
..,.......:S%+*;*+?#SS%##S*..,:++;:......,;+;:..,++,..................
.+?+.....,?,,...,,;S##%#%@S;++;,.......,*?*::..;*:....................
.;%;.....,?:.,,..,?####S%#*S?;:,,...,:+*;,..;:*;,.....................
.:?:......++,*+;..;#?%%%#*,++?%??*;+SS,...:*?+,.......................
.,%*,.....*+;:;:...::%%S%,,,;;,.,++**#*.:?*;?*;;:,....,,,.............
..*S+.....,??;,...:,,;,*%,+..,....,*:?SSS,.....,??%?*++;;*?*+++;;:....
...,,......;S+;;+%*:...;#;;:..;...;;.,###*.....,*,+S%?**?+++++%S:*:...
............,:;:,:;+?%+:%%,;.:%...;::;#??#,.......;?,,,,,.....,#,.*,..
....................,*S%S+.:;*%:,:*?*;:.?S,........,.........,;%+;+%;.
......................,*%+,,+?%?*+;,...:#%................:;++;,,:,,..
........................,;?*:,.,::..,,,%S:...,........,,:+*;,.........
...........................;+++*%*;+**?#S;;+*++++;;++++;;,.,,:,,......
.....................................,,,,:::;::,,,........,+:*:+......
..........................................................,,,,,,......

....................,,,...............................................
................,;++%SS+..............................................
..............,+S##%*%#@+................:*+,.........................
..........:+?%%S####*,,+S;:..............+?***,.......................
........,?#%**;*?*?%*;**#%:...............?+.;*+,.....................
.......,*+;.:,,%+?%++*?S?:................,*+..;*+,...................
.......?+.....,*%S?*%%?%;................,,:??,..;S+:.................
.......%;,:;,..:%%?%*+?%%.......,::;;;;;;;;:+S:..;%+%*................
.......*?,+;,..,?****?*S+,:::;;+;::,,,:::;;;+S;;++,,*?*:..............
......:S;.::,...,,**S##+;:::,,....,;**++++***:,,,,;?,.+#S??:..........
......,+;,,......;%?@#;:+**+:;*+?%?+;***;;:...:;+;:;*%##%?*?+::.......
.......,S+;..,;?,,:+S#***;S*::%**,?#*:....,:+%%*+;,,*@?;,,:.+%*+......
...:,..,%++**++,....?#*;;*;..,+++.,%%,,:;++?::::::+++?*+%%?:.:%?+;;:..
...%%+,.,,:+S;,.....;##,.%+....,,..+%SS+,.,,......*+....,::,..S?*??:..
..,*%?,.....+%?*:....?#*.:?;......,;#SSS*,.......,+;........:++,,,....
....:*+......:*##+,..+@?...,...:++*+;:.*S*........:......,+*;;,.......
.....:?+.......,*##%S#S+;;::...:+,...:;.SS,...........,;++;:*S+.......
......:%?:.......:S*;:,,,,,,..:;::....:,SS,....,,,:+;+*;,..,S?+.......
........+*,.......,+;:::,...,;;,;,..,,,*#%,..:;??*?+;,....:?%,........
....................,:;;++:,,,,;+++*?*??*?***?*+:,..,,,...++,.........
.........................,;+**?*;,,,...............+:*;+..............
............................,,.....................;:+;+..............
......................................................................

.........................,;?%+;;:.....................................
........................*##@@@##@?:...................................
.......................+#@@@@@@#?@#+..................................
......................;#@@@@@#@@S@@S..................................
....................;%#@###@@#@##@@*..................................
...................;@@#####S?SS?*S@%,.................................
..................,#@%@?S?#S?;##S#?@S,................................
..................+@+,+,**#@@SSSS#%#S?*?*+,...........................
...........,:;;;;;%%....+###@%S+%%%#?,.,:+S,..........................
..........:S%??*++#%.,:,,;%@@##S??#?%:....*%,.........................
..........+#......+#??*:..,%*+**S#SS@:....,#:.........................
..........:#;**+;::S*+*:.....:S##SS@#,.....#:.........................
...........+S;,:;+*#+;,......:%?SS@@%.....:S,.........................
............:%*....?##::.......,%%#?%.....;%..........................
..............*%;..%@@#+...,*+..*,%%%.....+S..........................
...............:?%+S@**?++*S+..,*.+@S,....:#:.........................
.................:%#@;.:;*@%.*.:%%#@@%,...,@*.........................
..................,S@:...?@*+?+S#@?+%#%:..+@%.........................
...................;S*...?##@@@#%;..,S#@?;@#S,........................
....................:@:..,*%%*;:.....:##@@@S#,........................
...................+@?,...............:%#@##%.........................
..................;@*..................,;+;@+.........................
..................S+......................:@,.........................
..................%+......;,............,:?*..........................
..................;S,.....;*:...........,%#,..........................
.............:*,...?%......,;+;,.........%*......,....................
............;S*S?+.,#:.......,,,........:#,......%*,..................
...........:*??S?:..*?................;;%?,:,:::+%+?%:................
..............:*%S%%S#%S,..........:;*?%@%%%??%?%?*?:,................
.................,;++#?:...........;??+;S::::::,,,?,..................
....................+##;,...........:??#*.............................
....................+@@S#S??+++*?*??*%#@+.............................
...................+@#SS##S@%#S%#%@SS##@+.............................
..................:@+..,,:;;+++++++++;+%@;............................
.................,S*................,,..?@+...........................
................;S*.................,*;..+#;..........................
...............*#*?%+.................:;+*#@*??????+++*++++++;:,......
...........,:*?%;+?;*?;,.............,**S@S*;;:,,,,,,,:+??*+:;+**:....
.......,;+*??+:...;%;,;,............,;%#?:.....,;++*+*::+?;,....:?*...
....;?%%*;:........,**+;,..........:%%+,.....,+?;::,,,...,,......,S,..
...?#+:...+*?%%%%+,,..:;,...,.......,....,,;*%+..................,S,..
..*#,.....:;:::%@#%SS%+;+;+???*:,,,:;**SS#S;:,..................,?*...
.,#;..........,+:,.,:;++S@?:.,;*???*+;:#S%#,..................,;?+....
.,#;....................,#@#%?;::,,....:#S#*..............,:+**+:.....
..*S:....................*@#@@;+**?****+%@@@;:,,..,,::;;;*?+:,........
...;?**;,................*@%#%......,,,::;;++*?**?***??%@+............
.....,:+**+;:,,.........,###@?;;;;;++++;;;:,,,,.,,,,+*?#?,...::;+:;,..
.........,:++***+;:,::;*%S?+++++;+;;;;;;++++*+*+****%%%;....:%,:%+;*..
...............,:;++??%*:...........................,,......:?,;*;;?..
.............................................................::,,.;,..
......................................................................

3. Sit in Easy Pose and interlock the hands behind the neck at the hairline. Raise the elbows parallel to the ground, then twist the torso left and right rhythmically with Breath of Fire (3). Continue for 2 minutes.

In this exercise the digestive tract is massaged releasing stored tension and adjusting the ovaries and fallopian tubes.

......................................................................
...............................,,:;++???%%%??*:.......................
.........................,+???%%%%?*+++;;;;+?S##?:....................
.......................+S#%*;:,...............,+S@%;..................
.....................,S#+,...:+?%%S%%?+:.........:?@%:................
....................,S%,..;?SSS#*@+S*S@S%+,.,:,....:?@?,..............
....................%#.,*S#%#+%@SSS@SS#?@@#***?*,.,..;##,.............
...................:@%%@@S#SS?+:,.?*,;S?##@@#:.;?:+*..,#S,............
...................:@@@##?;:.....;%..%;.,%@#@@*.:%:S:..,##,...........
...................:@@%;,.......,%:.:%..:%;S@@@?.+:::...*@+...........
..................,%#:..........,,..+*..?;.,%@@%........:@*...........
.................,S#:...............?:.,%,...%@+........+@+...........
................,S#:................,..,:....+@:...,?,..*@,...........
................?#,..........................%#...:?;..,#S............
...............*#,..........................,#+.:*?,...;@;............
..............;@:...........................+@???;,;,..%#,............
.............,@?...........................,S#;,.;?*,.;@*.............
............,S#,..........................,:@?.,*?:?,.%S,.............
............*@:..........................:**@+:?+.?;.+@:..............
...........:@?...........................*+S@+,,.?+.,#?...............
...........S#,..........................,%+%@;.,?+..+@:...............
..........;@;...........................;?**@;.:+..,#S................
..........S%............................%+%;@+.....+@;................
.........,@;............................%:*:SS.....%@,................
.........+#..........,::+;..............,...*@;...,#%.................
.........S*.......,+%@@@#@?:................,#?.,::@+.................
........,#:.....:.?@@?%S+##@?,........::.%:..%%;?;+@+.................
........:@,....,%;@#%S***%%#@S:.;,,,..*;%S,..+#,..*@+.................
........:@:..,..+?@##:....;%#@S*%,?;.,??@:...,@:..*@+.................
........:@+::?+.;@@@?......,%S@#,+*.,?S#;.....S:..*@;.................
.........#%;S*?+,*@@+.......,%@#;#SS#@S:......S+..*@,.................
.........*@:,**+*,?@S,,.......+%##@S;:........SS..?#,.................
.........,@S..:**,.+@S+,%?,..,+?@@?SS,......:?@@;.SS..................
..........?@%?*?????#@;S@@**.:@@@@%,%#:...;%#S#@%.S?..................
..........,@@@@@#S@%#@@@@@S@*+S?#?@:.%#;+%@#@S@@,.#*..................
..........,S@+;;:%#S@@@@@@@@SS##+%#%..?@@@@%+,S@,.S;..................
...........;@*...%@@@@#@@@@@SSS@:%%#;.,%@S;,..S@,,@:..................
...........:@+...%@@@@#?@%#@#%S@;*?%%..;@+....S#.:@:..................
...........?@,..,#S#@@#%###SS?#@;?**?..?@;....SS.+@,..................
..........,##...,S@@%#?%%*:#@#S@%#%%*.:#@:....SS.+#,..................
..........,@S....%@@%##?S%**S#%%S%S%;.%@@+....S#.;S...................
..........,@S....;#@@%@@???,+#@#%#S+..SS@+....SS.:S...................
..........,##,...,?S#@#@@S#;?%S*??,..:@*@%....S*.;#,..................
...........S@,..,S@@@@@###@#S**S*,,,:%@;@S....S+.%S........,..........
...........*@;..,#@@@@##SSS#@@S%S###@#@#@@,...S%S@:........,..........
...........;@*...;@@@@#@%?%S#@#@@@@@@+@@@@,..,SS%;....................
...........:@#,...:S@@S@@@@@@#@S*+?%S%%*@@,..,@:......................
...........,#@,...,#SS@#@##S*+#%...+@#,.##,..;#,......................
............*@;...*@,,,,:;,...#*...+@%.,#S...+#.......................
............:@?...S%.........;@;...:#:.:@?...?%.......................
.............S#,.,@+........,#S....*#..+@+...S+.......................
.............+@;.:@:.....,+%S%:....;#..S@;..:#,.......,..,,,,,.,......
.............;@?.+@,.,:*%@#?:....,,*@:,@@,..S*......:*:,?*:S+%;:*,....
.............;@?.+#*SS##?;,...:+%S#S@?;@%..+#,......%+,?%%,#+%?.?*....
.............;@*.;@@**?,..,;*SS?+:,.%#?@*.,#%.......+*,;*?:S+**,?;....
.............%@:.,@#?#@#%%#S*:,.....+@@@,.*@#;.......;,....,,,.::.....
...........:?@*...*@:.:**;:.........:@@*..%#S*........................
........,+SS?*+,,..%@*............,*S@+...S#+,........................
.......*#@@*%S%S;+S#@@S:.......,:+S#?:....%S..........................
......;@S*@@*+S+S#*+%#@S....,?S@#S%*,.;,:,*@*.........................
.....,##%@S+?S?#%,...+?;....+##%%?*#;;@:#?S@@?........................
.....,+??@#@@#%+...................#:%@:##?@#@;.......................
.........:;:::....................:#;@@?@@S@%?:.......................
..................................;@#S#@#?S*..........................
...................................;;.,:,.............................
......................................................................
......................................................................

...............................,:;+*+;:...............................
.............................,?#@#@@@%#%;.............................
.............................+@#@##@S##@#+,...........................
............................:S@S@@@@S%;#S@:...........................
............................*##@@@@%SS%@#@%:..........................
............................,?@@@@@:*#@#%S@@%:........................
............................,%#@@#@?*%%S+S@##@:.......................
...........................,%S@@#@@#S,;S;;?S?#+.......................
...........................;%#@%%@@*;..,...,.;?.......................
...........................+S##%%#@;.:*??;.:?S?.......................
...........................:@SS+#%%;,?**%%:*?#,.......................
............................S##@#%?;.+?*+*%;?S,.......................
............................:@#?@%,,..:;:+#;*#,.......................
.............................:#%@@;....***#%#;........................
..............................;@@@*...:+??;#*.........................
..............................,S?:%?+,+?@SS#,.........................
..........................,*?S@S,..:?S****@*..........................
.......................:*?SS@%@#:....,%?+?@#S*,.......................
...................,;?S%?+,.+#%@%....,%,,%%##%S+,.....................
..................+#@*:......*SS@?,..,:;SS*#:.:+S+....................
.................;@@:.........*#S@#?+*%@SS%:....:#;...................
.................S@*...........??%SS##@S%;.......+S...................
.................S@,......::....*SS%%%*:.........,#,..................
.................?@,.....,@%......,,,............,@:..................
.................;@;...,,,SS..............?;..,,.:S,..................
.................,@S?%S##@@#,............:@#S#####%...................
..................S@@##SS#@?.............;@@@@S@@@#,..................
..................+@@#S%%@?;........,:;?,?S::,,,?S,...................
...................:@;..,@;.........,*+,,#*....,S:....................
...................,@+..:@;.?:,+........;@,....*?.....,:.::..:,.:,....
...................,@*..:@%%@;#?,,,:,...%?....:S,....,?:;?*.:S*.:?,...
...................,@+..,SSS##@#S%S@#%%%@*....%+.....:S,?%%:%+S+.?;...
...................;@:?+.#@#@##@S%@S@%@#@:...**.......+;.,,::.:;:+,...
..................;#@:;+.%@;:;++++++;::#%...+@+........,........,.....
................,%%*@:...:@+..........+@%;.:S?@%,.....................
..............,+S*,;@:...,@%.........:@+,,.;S.:S#*:,..................
.............,%S:..;@:...:@*.........?%....;%...:?##?;,...............
............;S?,.,:,#?...+@:........,@;....??.....,+S@#?;,............
..........:?S;..,:?*S#,..?S...?;,...;#,...,S,........;SS##*,..........
........,?#?,...,?**%@;..S?:..:###%%#S....?%:::,,.....,;*%@#;.........
.......:S#?*,.....;S+@S.,#?%;??@#;,,??...;S*%%%SS%+;;*?,..:S@+........
......,S@?,........:%#@:.#@@@@#S#,..%?..,%:....,:+S@@%;,...,+#?.......
......;@@:..........,+@+.#+::#S?#*,,#?..?*.........+S##:.....*@,......
......:@@,...........;@%.SS..:%S#@##@?.+%............,+,....;#*.......
.......*#?;:,,.....,?##S.;@;..:@#::+@+.%S??+;:,,,.......,:+%#+........
........,+?%###%*+*#S:*S.,%@+..%#,.+@+.S*:;*??%SS%%%??%S#S?;,.........
............:+@#%%%+,;#%..,%@*;:S#*##,.+S*,...,,:::;;::;:.............
..............:#?:..?@@;,,+%+@@S+@@@+,...+%;..........................
...............:SS;*#@S#%%S@S@@SS@@S#%+,?S##%:........................
................:@@#+#S@#+@##??:,S@@*:%%S%S@@#,.......................
................,+;,,@#S#%S@@?...:%*..,?%@S@@%........................
.....................;+;#@@*+;..........+%*?;,........................
........................;;;,..........................................

4. Come into Frog Pose (4A). Inhale as you straighten the legs and bring the forehead toward the knees (4B); exhale down to the squatting position. Repeat this complete cycle 108 times.

......................................................................
..........,,..........................................................
..;;,,...:??,.........................................................
..;*SS*+,.**...................,:;,...................................
....,****+;,..................*%?@#*:.................................
......;++++*+:,..............;#@#S?S#,................................
........,++::+*+:,..........;###%*S#S%,...............................
..........:++:,:;+;:........*?*;,:SS?S,...............................
............,;**:.,++:......:*,,;;;%S+................................
...............:++:.,;+:.....?%:+*,:?:................................
.................,;+;,,+%*+;:;??;.:?+.................................
....................;**+#S*,;*?#?++,**:,..............................
......................:*#%+,..+@+,..*@*;*;,...........................
........................S%;:..,?#%?SS?,:?:+;,.........................
........................,;%,....:;+;,:,:;..:+:........................
..........................+*.........:,.,..:*S;.......................
..........................;*......,....+?+?S;,;+;:,...................
..........................,%;:....;;,.:%,,:;*;,.:**;,.................
...........................+?.......::**.....:*+,,;;+:................
...........................,?.......:;%;.......:++:::;+,..............
............................??;:,...;:S:.........,;++:,*+,............
...........................,?%%%%??%?%%?:..........,:**;++;,..........
..........................,*:..,,,,,:,.:S:............,;+++;;;;:::,...
..............,,:::::;;;;+S?::;:...,:+;:?%+;,............,;+;*%%**:...
............;?+;+*+++;::++:;+:;:..,*?*%*+:::++...........:%,,,,,......
...........,@;...,;*+??**::,**?%::+?;.++::...%:..........;S;..........
...........,?*:....,,::::*S?+:,+?#*....,....;?,.........,+?*,.........
.............:**;:,......%S,:;;;;%%;,,,,,;;;*,.:;;,;,:....,...........
...............,;++++++**S%;:;;::::+++*S?+;:..,+;++*;+,...............
...................,,,,,,,,,,,,,:::::::;,......,,,,.,,................
......................................................................

......................................................................
.......................,*%+;,.........................................
......................,%@S##*.........................................
......................:SSS?%%:........................................
......................?#@*%S*%:.......................................
......................??@+**;SS;......................................
......................+?#+...*;%,.....................................
......................:%%?.....%:.....................................
......................:S*#.....%:.....................................
......................+#,%?,...%#:....................................
......................S%.,#S,..,+S;...................................
.....................;@+.:S%S:...;#+..................................
....................,#%,.%*.+S;...:S?,................................
....................*@,.,#:..:S*....?S,...............................
...................:@*..:S....,%?....+S:..............................
...................?#,..+%......?%,...;S+.............................
..................:@;...+?.......?S,...,??,,..........................
..................?S....**........*S:....+%??,........................
.................,#+....S;.......;%##:....;%?#;.......................
.................;#,...,@;.......;@@##,....:%@@,......................
.................?%....:@;....:*%@#SS@%.....:##,......................
.................S+....:@;...+%%#%%S###*...,:;S,......................
................,#+....,S?...%%%S#SSS#?#:,+%*.*?......................
.................%@,....,S%,.SSS#@S%%@S?#::*:..%+.....................
.................,SS,....,?#+@SS@#@S?SSS%S*....:S:....................
..................,SS,.....*@@?+??:;::,*S@S%,...+#,...................
...................,%#:.....;S*.,;......;#+@%,...*S,..................
....................,S@;.....,#;.....,,,.+@?S%....?%..................
.....................,S@+.....*S+,.,?**+..:;*@?....%%,................
......................,S@;....*S?*;.;**+...;%%#;...,?S:...............
.......................,#@:..?#SS?+.,,:,....:#@@*,...+@:..............
........................:#S,+#S@+%S%+,...,.,*#@S@S:..;#S..............
.........................:#%#S@*.,?S%*,;*?*S#++##%@*:?##,.............
..........................?#?@+....?#%%?*?@?,..;#%SS@@@#,.............
.........................,S##?.....?S#??##+.....,%#%?#S#,.............
..........................,*%%,....%#?+S#;........;%#%+#,.............
.............................*S,...?#SS#:...........,.;S..............
.............................:@,...,?%%:..............?*..............
.............................:#,......................?+..............
.............................*%.......................%+..............
............................,#:..............,,.......S+..............
............................+#,............,+*,.......S+..............
............................,%%,..........;?;........,#;..............
..............................?#:.........,,.........,#:..............
...............................?S....................:@;..............
................................S*...................,@+..............
................................:#;..................;@+..............
...............,,,,,..,..........?@;.................+@%..............
............+:;%+:%+%,++.........,@@%+;::,,,,,,,::;;*S@%..............
...........;%.:+%,#+S+.S:.........?@@#@###%#S##S#S##??#@:.............
...........:%:;;*:%+?+:?,........:#S??%??S?S?%S?%???*+;%#+............
............,;,,...,..:,........,#S,..,,,,,,,,::,.......;S%,..........
...............................,%@,...........,+*;,......,#%,.........
...............................*@:..............,+?;,..:;.:@?.........
.............................:?@#.................,+*+::;+;%@*........
......................,:::;+??*+%?..............,,.,,:+*;;::;#;.......
..................,:*??*++;:,....+?,............;%*+%*;,:+?++S@,......
..............,:+***+:............;?+;,..........,S#%;;,....,;@+......
.........,:++**;;:....,;;,,........:+?*,.........+#:..........+S,.....
.......;??+:,...,,,,,..:+++****;.,?*;:+?,........%*...........:@:.....
......?%;,.....,:*S##%%%%?%S*:.:*?:....;?::,.,,,,%;...,,......,#;.....
.....;%,....,::;?%*;;**+:,:*S#S%;.......:@@S%S###@;.;+*%;.....,S,.....
.....%;.....:%%?;............?@@%+,.....?SSS:,:::?%.,+*::.....,S:.....
.....%:.....................:#%#@?*++;:;#?S+.....,S+..,,.......%*.....
.....;%:....................%S*@?...,;+%#S@+......,:...........%?.....
......:*?+;:................#??@,.......:;*S+..................S;.....
........,:;*?*?*;:::,,.....,#@#@?**?%%%????#@?:,,............,?%......
............,,:;;++*****+***++++;;;;;;;;;;;:;*?%%%?*+;;:,,,:+S*,......
......................,,,,,.....................,:;+?#@S#S%?*:........
.....................................................,;**:............

5. Sit in Easy Pose and extend the arms to the sides parallel to the ground, palms facing down. In a seesaw motion, raise the right arm 60 degrees and lower the left 60 degrees. (A). Continue moving the arms in a seesaw motion for 12 counts, and on the thirteenth count, clap the hands over the head (5B). After one minute, replace the counting with the mantra Hari Har. (Hari is 1, Har is 2). After 6 repetitions of the mantra, clap the hands over the head, chanting Fateh. Continue for 2 minutes.

Page 111

......................................................................
......::..............................................................
....,*##,...........................,:,...............................
...,#@@@?.........................:+S@%++,......................,.....
...;#*%*%:.......................*#@@#@@@%.....................+#*,...
...%+:*.%:......................:S#@@%*SS#,..................,%@S%S+..
..,@;*,*+......................+S@#%#S?S#@S,.................+%S%*S#..
...%+,,%,.....................*@#@*%#?+;%#@+.................;*,**+%..
...*+..*;.....................%@@*;*%?**@S@?..................*;,**?..
...**..;?.....................%#S;:..,,,??@*..................:%..S;..
...+?..:%.....................+#%??,;***:#S:..................*+.:S,..
...:?...?:....................:S,:;:?:+:+@*..................,?..;%...
...,%,..:?.....................?:.+??:.:S*...................*;..+*...
....*;...?:....................+%:+S%;;S,...................,?,..++...
....;*...;S,........,,,:;*?*?SS#?****+?@%?+;:,..............*;...?:...
....,%,..+S%??*+++?%??****%?%;?@;.;,,.;S@?+%S?%*++:........;*...,*....
.....+*,,....,,:;;S#+....,,.:.,#S;%,.+;%@,.+?:+::+#S?****+*%,...;+....
......+*?*;:,.....;S%...++.....:S#S%+*S#+..,?;...*#*,,,,,:::,...*,....
........,:;+***+++*@#:.,?,......,;*%S%*,....,?,.:#S,.........,,;%.....
..............,,,::%S%S#*...........,........?S+S@#????***??%?*+,.....
....................,,:*@;..................:#?+*?:.,,::::::,,........
........................%#..................S%........................
........................:@,,;:::.......:;;,+#,........................
.........................S;,:;;;.......,;+;S;.........................
.........................??...............:%...,,,,,,,,...............
.........................;S...............+*.:+;+*+?*:+;..............
.........................;S...............%?.+*.+:+?+;;*..............
.........................:@?;:,........,,;#*.,+,,.,,,,;,..............
.........................+@#@#%S%?****?%%%@;..........................
........................;#;*?%+**%%?%???*;**..........................
.....................,,,#+,,,,.............*+.........................
.............,,,,,,,:+###+:................;#;........................
.........;+++*++++++++;:;+??*:...........,;#@#%*+;+;;;:,..............
.......,?+:,...............,:*+........:;**;;++*?*;:;++??:............
.......;*....:+?++;:,.......:;;........,??++*++:::.....,:%+...........
.......+*...:;*+,,:++*+;:::?*:??+;::;++%S?,..............,%:..........
.......,?;..,:.......,::;+#S+::;+;;;:SS#*;................%:..........
........,+*;,............;#S%+**++;::+#@*,.............,:+?,..........
..........,:+++;,,.......%S#,...,::;;+*%S?*+;:;;;+++***++:............
..............,;;++++;::?@@S**???***+:,.,::;+++?S?,,,,,...............
...................,,:;;;::::;;++++**??*+;;;:,;%S?....................
........................................,,::;+??:.....................
......................................................................

............................,.........................................
......................,:+*?#?%*:,.....................................
....................,+?#@@@@S#@@#,....................................
...................,?S@@@#%@##@S@;....................................
...................,SS@@@#%@@@@@@#?:..................................
....................:S#@@S@S*S@##%S@S:................................
.....................*@@%S##@%#S%#%%@S,...............................
....................;@@#%@S@@@S:%@S;#@?...............................
...................:@@#%%#@#S@;+#@S%@%#...............................
...................;@%S###%S*#:?S@@??SS,..............................
...................;#S#@@@%;:.,%?@%S?#@#S*,...........................
.........,,:;;;*+**%#+;?SS:;*?%#%%??++;;:*S:..........................
.......,*%%?**;;::,,?%...*#+;:,,....**,...*%..........................
.......+#,..........,#*++:#:....,+;,:*%**?%?..........................
.......:#:.....+?+,,:+@#?+*S:....,;;...+SS%?**+;,.....................
........+S:....;?S#@@?%##?%*S+,..........;%S@@@#S?;,..................
.........:%*......,+%S@@@?@++S%%+,..........,;##;+S#:.................
..........,?%+,......,;@@@###;;+?S%;:.........;@S,,%S,................
............:?S?;......S##*+@#?:;S+;*??:,......?#S.:@:................
..............:*S%+,..;#@%?:+#%S%:..,%@@S?*+;,.,S#+,#+................
.................:+S%?@@S,?+;*@@;+.*#@S;,,:%@#;.+@S.#*................
...................*@@###?,;:,@@+?%@#?,.....+@@S%@@:??................
...................,*S@?#%.%,.+@@@@#:.*......,+SS%?.*?................
......................;%@%.*;:.*##%;,.*:.....,,.....+%................
........................?*:*%;..+,,*+.,;.....:?,.,..**................
........................,#@+?:..+**+...,,.....:+,?..+%................
.........................S%,+,..,;............,..*:.;S................
.........................#;.,...........,,..,+*+..,.;S................
.........................#:.................,***;...;S................
.........................+S+,........,?:......*++,..;S................
..........................:?%:........:*+;,....+,...;S................
............................:S+.........,;,.........;S................
.............................:S*.................,..;S................
..............................:#;...................*S................
..............,,::,:::::,......+#:..................?#,...............
.............*;*+S+?S;*;?:......%#+,.............,;?#@+...............
............;%..:%,;#;*.+*......;@@#%*++::::;+*?S####@@:..............
............:S:.?;.*%,.,?;.....:S@#@@@#@@#@@@@@##@@#%*%@;.............
.............:+,,..,...:;.....:#%:,:;+**??%SS%%%?*;,...+S?:...........
..............................%?..............;+,......;;*#*,.........
.............................*#,..............,+**;,...,?*+S%,........
...........................;S@;..................,;*?*+;:;+;*%........
......................,:;+?#%#*.....................,::;+**..%*.......
.................,;*%SSS?*+,.,?+,......................,;,,,,?@;......
.............,:*%S?*;:,........;,................:;;;+*?+,.;*%@S,.....
.........,;*%%%*:,:,,,..,,.....................:??;;;;:......,;S?.....
......,;?SS?*;,,,;**?**+?%%%:.....:*?%?;.......;+...............?%....
...,*%%*+,..;++?S*;;*****?%?,...,*S+:,:#:......,:;;:,.,,,.......,%*...
.,?#?:...:%?*+;;*?+:::;+*+;:..,;%?,....+%**++*SSS%%%S#@@@;.......,#:..
.+@;..:+?%%???%@S%??%#S%?%#S?%S?:.......,:;@#@+,....,%@%#S,.......*%..
.+#,.,??;,.;***:....+;:+*+;:%@@@S?*:,,....,#S@:......,SS,,........:S..
.:@:...............:+*+;,.,SS%#%::;*??**+;*#%@*.......,*%,........:#,.
.,S*...............:++:,.,%#?#S.......,;+?S##S@,........,.........*%..
..:S+................;?%%?@SS@;,,,,,,......,+S@?.................:#:..
...:??*+;:,,,,..,,,,.:;+*%@@@@#SSSSS%S%%%%*?**#@S:,.............,#+...
.....,;;****?%%%%%S?**??***+;:,,,,,,,:,,,,,:::+*?%%??*;:,,....,;%?....
.............,,,,,,,..............................,:;*%S%%%???S%;.....
.........................................................,;++;:.......

......................................................................
............................,*%?+;:,..................................
..........................,+##@@@@##+,................................
.........................;#@#@@@@@##S?:...............................
.........................%@SS#S%##S@@S#;..............................
........................,S@@@SS@%S@###@?..............................
.......................*#@@##@##%%@#@@@#;.............................
......................+@SS@%S#SS##SS+#S@#;............................
.....................:SS*S@@#%++S@#@??#@##,...........................
...................,+%%S?S#*;..,S#@%*#S@#@:...........................
.................,+?*%S#%SS**+;,,S@?#@*S@@?...........................
...............,*%??%%%%#S?;:;*?*;S+##*SSS@:..........................
..............:%?,:%S%%SS%,,...,+%@@@@??%%@,..........................
............,*%;..;%%%S%#?,......,*@#++@SS@,..........................
...........;S*,...+%S%@@%#%:.......+S,*#@#+...........................
..........;#;...:?%+;:;#*SS?%*;,....+S+S%,............................
.........:@;.:*%S+.....;%@?*S+*S%,...+S?S;,...........................
........,S?..+#:........;#%#+*?:S%....*S?@#?+;;;:,,...................
........*@,..+%..........;#@@#+.,#+....*@@#S##?**?%?:.................
.......:@*...?*........,:+S#+,,:*%#,....%@%%%,....,;%*................
......,SS....S;......:?%*+:;?%#@?,S%....,#+?*........%+...............
......*@,...,#,....,*?+,.....,###+:@;....:#*,:+*??*+,:S:..............
.....;@+....+%....*@@+...,....+@#?;+#,....:##@@#S#@@#%S?..............
....,#?.....S*..,%@@##?,......,@@:,.S*.....:#S:,,,:+?S@@,.............
....+#,....,@;;%#%::?#@S:......S@?:;S@:.....:S%,.....?@@:.............
...,S+.....,##S*:....+S##:,....+@@@@@@S.......?%,...+@@@+.............
...:#,.....,#;........+@#%?S;...;**+::@;.......%;..+##@@;.............
...+S......;#,....,:*??+,.,*S.........*#,.........+S,,*S,.............
...*?.....,%+...:*%?+:.....;@,........,#?........+S,..?*..............
...*?......;.:*??+,........+S..........:#:......+S;+..S;..............
...%S:...,,;?%+,...........?+...........;S+..,;%%?:++.%;..............
...;*??????*;..............??..........+?:????*:.,*;:.%;..............
......,,,..................:#*,........,??;::,.....:,.%;..............
............................:?S%;........:+*+..:,...,.%;..............
..............................,%@;.............:?:....?;..............
................................?@:.............,:....**..............
.................................S#,...........,,.....SS..............
.............,:;++,:+;*:;:.......;@?,..........:+++:+?##+.............
............,%:;;S;#:,;;,%:......,S@SS?*+;::,,:;+%SSSSS#@%,...........
............:%..+*,S+,*%.?;......:#@#@SSS#S#SS###S%SSS?+;*S;..........
.............*+,+,.,;;;,;*,.....:@%%??%SS#S##S##%??+:.....;@+.........
..............:,........,.......*@:+...,,::::::,..........*?#?,.......
...............................:S*,.................;*::,.,+;%S:......
...........................,:;;S?;?.................,;+?*+:...;S*.....
.......................,;+??***%%,:....................:*%?+*?+:%*....
..................,:;*??*;+++?+,*,....................,**?****S#%@*...
..............,:+%S?*;,...,,:;;.......................,;,......,+#@,..
..........,;+*??+:,.................,+?*+,.......:*%:............:#*..
.......,;?%?+;,......::,,,........,*%*;:S?.,:::+%S?;..............;S..
.....;?%*:,..........:+***:,....:*%*,...;@?SS%##:,................,S:.
...,%S+,......,,,,;+++%%?*??*++%%+,......+S#?*%@%SS+,+?;..........,#,.
..,#S,.,????%S%?*?*+*?******%##*,........,%@S@%;,*;*S***,.........*S..
..??,...,:+?%*:...........:+**S@#%*+;,...%#%@%...,,.??.,.........,#%..
..S;......,........::,..++++*?##S#@?%S%+*@%@%,......,S+,,.........S?..
..%+.............;+?%**+;:::%@%%@#;..,:;?#@@:........:%%;........,#;..
..:?*:,...........,,,....,:+@%%@%,........:??;...................?%...
....;*%??*+*?++***?*;:+?+*?@@#@@?++???????**%@*,................,#:...
......,::;::::;;;;;+***%%?S%+;::::::::::::::::+%+,..............*#,...
........................,,,....................,*%?+:,.........;#:....
.................................................,:+*??+::::,:;S+.....
......................................................:+*?%SS%?:......
............................................................,.........

......................................................................
...........................:???%*;:,..................................
.........................;%@@@SS@*;+:.................................
.........................S@S#@@@+;S%?,................................
.........................;@##@SS?S#%S+,...............................
........................,?@###SSS@S??%?,..............................
.......................,?#@?%##?@@%???%?..............................
.......................*###?@S?*+@?+?*?@:.............................
.......................;S+*%%:..,+#+#?%#;.............................
........................?;........?@#?SS:.............................
........................+?:,..:++;,SS?@%..............................
........................,S%S:.*???,.:;#:..............................
.........................+S;*.,;;,..,S*...............................
.........................,%?%+?....,?%S;,.............................
..........................,*S#?+:,;?;.S#S*+;:::.......................
........................:+?SS@#?*?+,.:##+;%*%S**;.....................
......................,??*+;##+?:,...*#%,.+;*,.,*?,...................
.....................:%:....?@?.....:##:...:;....+%,..................
....................:#:...,?:#@;...;##?..,,..,....++..................
....................%+....*S.;@@*;*##S,,,:;::+:,...?:.................
...................;?.,:;,S%,.:%##SS%:.:%;:;+*+,...:?.................
..................,%?:,;*+##....,::,....,?+,:+,..,:*#;.........,......
..................,S@#%**S@#..............++,,;*?SSSS+................
...................?+;?SS#?S.........,,....,.:##%*;?+.................
..................**...;#;;S:........,++:.....?*...;*.................
................,*+...,#;..:??.........,:.....;?...:%.................
...............,?;....%S.....**...............,%....%:................
..............:%;....:@+.....,#+..............:#,...+?................
.............;?,....,S*.......+@S?+;+;;::;+*%S#@:....?*...............
............:?;+...,%*........*@#S%%%SS#%SS@#%SS*.,:..+*..............
...........,%,;:..,%+........*#;:;+**???**++;:,:%......*+.............
...........?;....:%:........;#:...........,+,...*+......%:............
..........;?....+%:......:+**:.............:++:.,?:.....;?............
..........%:...+%,...,:+?*;+++++:,...........,;:.:%,.....%,...........
.........;?...;?,:+***+:,..,,;;:+;.,,......,;;;;:.;*,....*+...........
.........?:..:#??*+:,,,,,,...,::.:?*+?,...,+;::,...:?,...:%...........
........:?..,%?:,..,,;;+;;;;::,,+?:..?*,..,;;:;+:...;?,...?:..........
........?:..?+....,+;;++;++*+?S?;....,+*%?%?*%?S**+,.+*...+S,.........
.......*+..*+..:++;+*%?****%?%S?::,,...;#S#;:*;*+,+?..*;..,#?.........
......*+..+*...,;***+;::;;+++;+#@%++++;S%#*.....,..+?,,?,..?%,........
....:?+;:,%,....::,....,:,,;:;%#*....,:+?#?,........+*.:?,.+#,........
...,?;+*,%+.................:S#*,,::::::,:??............:?,,%,........
..,S?S+:+%*+:,,............:S##++*******+++%*+,..........;%.+?........
..;@#%*SS:.:+***++++**+++**?*:,.............:+**+;:,...,+SS..*+.......
..,*S%#?+......,,,,,,,,,,,,.....,:;+:+,;;;:....,:;+*??%??:%;.,?;......
....:%;.........................*;:%:S+*?,%,.........,,...:?,++*+.....
................................?:,*.?;:?:?,...............:?;S;*+....
................................,:,......,,.................*%#S:?....
.............................................................;**?*....
................................................................;*....
......................................................................

.....................,,,,,::,.........................................
...........,:+*;:::;;;::;;;;+**;:.....................................
.+??*+:,..,*:?#:,,:;:;;;::*?:;*?*;::::,,,,:;:;;;+::,..................
,#@@####%:,+;?*::++?S+,,..,,......,:+*;;;++;;+++;++*?;:,,..,,,........
.+@@S*?%SS+%?;...::%+..;+,...........,.....:;,...,+SS;:::;;+:;+.......
..*@%.;+,:+%%.....;S+...:++:.,:;::,,.....,,:,,,,:;???+;:,,,,..;+,.....
...+***+??+%%,....,%S;,,..,,,;;+::;;:::;;;;::::::,.,%S+:::;::,.,?:....
....+:?+*+?#*,,.,,,:S%+:....:,......,,........,....:SS;:::;;+++;*%:...
...;++;::,:*?;+;;;;;?%%?;;;;;;;:::;;;:,::,..,;*++++;+;::::::;;+***;+..
...,:::::,,,.................,,,,::::;++++;;;;;::,,...::;+;....,:;+;..
......................................................:,,::.......,...

......................................................................
.............................;;;:::,,,......::,.......................
...........................;?*::;;;;;;;;;++*S?%+......................
....,:,..................;?*,..::::,,,,,,;****%?......................
..+%S%S+..............,;*+,..;?+;;;;;;:::;SS+::,......................
.:@@S##@?;,.........:+S#;..,**,...........;S:,,,,.....................
.*@#S#?+%SS+,....,;%?*%SS*??:..........,:++SS*;;++;;,,................
.:#%???%S?S#%,:;+%%+,,..,:+++?*+;:::::++;,,+?,....,;+;;;::::,,........
.*%%*?*???%%%??;::...........;+;;?#S**+?+;,........:+,..,,:::;;;;:,...
.+%?+?%%%S?%*:,..............,:,.?S%*?+:,*;......,*?;,........;:,,,...
..;+%#%%*;;%,:;....,,,,,:;;;+;++;*?+;,,:;+,......,;;+++;;:::,,,,......
....:*+;;,.*+*:,,,:?%?%*;:,,...,,::;;;;:%*.....,;;;,...,,::::;;;*;;;..
......,;;++%;:?%+++;+*.....,:;++SS;,,...*%,....,::,............;*,,,..
...........*:;#*..,:;++;+***++;;##*;:...,,.....................,,.....
...........:+:%S+%#%?+++++;;;;;+*%?++:,,,,............................
............,;?S#S;,,,,,...,::,,...,:;+++***++++;;;;;;:::::,:,,,,.....
................,.........,++%;+.............,,,,,:::::,::::::::::::..
...........................:,,:,......................................
......................................................................

...................................,,,................................
.......,:++:;+;;::...........,:++*?*++;;;::...........................
......;SS?:,+*+:+%*:.......,;**+;+**+:..,:;+;:,.......................
...;??#%?;...,..,:::+......++..,...,:*?+:.:,,;+:......................
..+?@@%??%+,..,::;+;*+:..,:?...+:.....;+?+;;:.,*;.....................
.:S%#S%%%*%*+;.,,.,::;*???:*:..:*,,,,,,:+**+;;,+%?,...................
.,+%####S%%SS*;:+****+***+.:?,.:?*?,::;.,;%%S+?S%*+;,.................
....,,:*SSSSS#S%:,:+?;.,::,.;?,..,;*;:+..+%S?;*S*,.,++:,,.............
.........,::;:+;....:S:;;:...;?,...,:;;;+SS%....:+;::,:;;;;;;;;;;+++:.
..............*:...:;+*,,.....;?,.......,+;+;;,...,:+++;;;;;:::;+*++:.
......,,,,,,,.++:;+**+?,.......*?,.......,..,;?*::,...,,,,..,:;??+:...
.....:+**+?:*.:##?*++?%::,....,:+?,............;++?*:,...:;;;*:,......
.....,::,:,::.,?@:....*,,:,,...,;;?,............,+;+;..,+*:,,.........
................;%....+*::,::,...:SS;,............;,+++%:.............
.................%+...,*+*%%*;::?SS?S;...............,,?:.............
.................,%,....,,:;++*S##:.,?*:...............?;.............
..................:?,...........:+*;.:%%*;,.........;,:*,.............
...................;++;;;;;;;;;;;;;+?;;:,,,........,%*+,..............
......................,,,,,,,,,,,...,;**;::,.....,:++,................
.......................................,:++*+++++;:,..................
.............................................,,,......................

......................................................................
..............,::;;:::::,,,,,,,,::,,,,,...............................
...,;+**+;;.,:;+,,:::::+S%*+::::;;:::::::::,,,,...................,:,.
...S?,;,,;+*+;:..:.....*?;;,...,:::;;:::::::;:;::::::,,,.......,,:;?+.
.:?S%?*:,+::;+:.,,....:S;..:,;.,,,,,,,,::::*+;++;;;;;:;;+;:,,::;;;:;+.
.?#S#?%%??.,+S+.....,:+#*,..,,.....,...,:..,:,.*;:;;::+;+S*++*+;,,:;,.
.;?%%???;;?%;:***;:;;:++++;,......,:+,,,,,,....,.....,;S*::::,,:,;;...
..........,*;,.*?;,,:+:,,,:++;;;;;;;+;;:;++++;;;;::;;++*;::::::;::....
............,+;,,:;+:.,:::,..,,,,..........,,,,,,,,,::,...............
..............:;;:,..,++**+:..........................................
......................,,.,,,..........................................

......................................................................
..,,.........................,,,::::,,,:,,,.,::,,:::::,......,,,,.....
..;+:,............,;;;;::;;;;;;;;;;;;;;+**%%*:::::,,,:;*;,;;+*+++?;...
.**+::;:,,,,.,::;;;::::::::::::::::,...,;;;S%:........:*S?+:,.,::?#*:.
.+?,:;;:;;:;*S+;;;;;:+:,,:,,,,,...,,.......;#+......,:++;+?;:+**%S##%.
..:;:,,::;%?;;,,,..........................:S?:,::;;;++??.,++%S%%??*:.
....,:;;::?*;:,,,,,,,,,,,,::+::::++?*:::::+++++;:::::::*S;;:...,......
............,::::;::::::::,:,,,,,+%%*:;+;;;::::::::,,,,:,,............
.......................,:;;+;......,,,,,,,,,,,........................
.......................,,,,,,.........................................

....................,:,...............................................
.................,:?##%:....................,..,......................
...............,?S#@%;?S?,..........,,::;;++;+*%?*+...................
..............,*@#%%?+SS#;.....,:;;;;;:::::,.::+%;++..................
...........,+%#S###SSS%#S..,:;;;:,..,;++++;++***+:.*..................
..........,%##@S**#@S%###++;:,..,:+*+;:.....,+?*,.;+..................
..,.......:S%+*;*+?#SS%##S*..,:++;:......,;+;:..,++,..................
.+?+.....,?,,...,,;S##%#%@S;++;,.......,*?*::..;*:....................
.;%;.....,?:.,,..,?####S%#*S?;:,,...,:+*;,..;:*;,.....................
.:?:......++,*+;..;#?%%%#*,++?%??*;+SS,...:*?+,.......................
.,%*,.....*+;:;:...::%%S%,,,;;,.,++**#*.:?*;?*;;:,....,,,.............
..*S+.....,??;,...:,,;,*%,+..,....,*:?SSS,.....,??%?*++;;*?*+++;;:....
...,,......;S+;;+%*:...;#;;:..;...;;.,###*.....,*,+S%?**?+++++%S:*:...
............,:;:,:;+?%+:%%,;.:%...;::;#??#,.......;?,,,,,.....,#,.*,..
....................,*S%S+.:;*%:,:*?*;:.?S,........,.........,;%+;+%;.
......................,*%+,,+?%?*+;,...:#%................:;++;,,:,,..
........................,;?*:,.,::..,,,%S:...,........,,:+*;,.........
...........................;+++*%*;+**?#S;;+*++++;;++++;;,.,,:,,......
.....................................,,,,:::;::,,,........,+:*:+......
..........................................................,,,,,,......

....................,,,...............................................
................,;++%SS+..............................................
..............,+S##%*%#@+................:*+,.........................
..........:+?%%S####*,,+S;:..............+?***,.......................
........,?#%**;*?*?%*;**#%:...............?+.;*+,.....................
.......,*+;.:,,%+?%++*?S?:................,*+..;*+,...................
.......?+.....,*%S?*%%?%;................,,:??,..;S+:.................
.......%;,:;,..:%%?%*+?%%.......,::;;;;;;;;:+S:..;%+%*................
.......*?,+;,..,?****?*S+,:::;;+;::,,,:::;;;+S;;++,,*?*:..............
......:S;.::,...,,**S##+;:::,,....,;**++++***:,,,,;?,.+#S??:..........
......,+;,,......;%?@#;:+**+:;*+?%?+;***;;:...:;+;:;*%##%?*?+::.......
.......,S+;..,;?,,:+S#***;S*::%**,?#*:....,:+%%*+;,,*@?;,,:.+%*+......
...:,..,%++**++,....?#*;;*;..,+++.,%%,,:;++?::::::+++?*+%%?:.:%?+;;:..
...%%+,.,,:+S;,.....;##,.%+....,,..+%SS+,.,,......*+....,::,..S?*??:..
..,*%?,.....+%?*:....?#*.:?;......,;#SSS*,.......,+;........:++,,,....
....:*+......:*##+,..+@?...,...:++*+;:.*S*........:......,+*;;,.......
.....:?+.......,*##%S#S+;;::...:+,...:;.SS,...........,;++;:*S+.......
......:%?:.......:S*;:,,,,,,..:;::....:,SS,....,,,:+;+*;,..,S?+.......
........+*,.......,+;:::,...,;;,;,..,,,*#%,..:;??*?+;,....:?%,........
....................,:;;++:,,,,;+++*?*??*?***?*+:,..,,,...++,.........
.........................,;+**?*;,,,...............+:*;+..............
............................,,.....................;:+;+..............
......................................................................

.........................,;?%+;;:.....................................
........................*##@@@##@?:...................................
.......................+#@@@@@@#?@#+..................................
......................;#@@@@@#@@S@@S..................................
....................;%#@###@@#@##@@*..................................
...................;@@#####S?SS?*S@%,.................................
..................,#@%@?S?#S?;##S#?@S,................................
..................+@+,+,**#@@SSSS#%#S?*?*+,...........................
...........,:;;;;;%%....+###@%S+%%%#?,.,:+S,..........................
..........:S%??*++#%.,:,,;%@@##S??#?%:....*%,.........................
..........+#......+#??*:..,%*+**S#SS@:....,#:.........................
..........:#;**+;::S*+*:.....:S##SS@#,.....#:.........................
...........+S;,:;+*#+;,......:%?SS@@%.....:S,.........................
............:%*....?##::.......,%%#?%.....;%..........................
..............*%;..%@@#+...,*+..*,%%%.....+S..........................
...............:?%+S@**?++*S+..,*.+@S,....:#:.........................
.................:%#@;.:;*@%.*.:%%#@@%,...,@*.........................
..................,S@:...?@*+?+S#@?+%#%:..+@%.........................
...................;S*...?##@@@#%;..,S#@?;@#S,........................
....................:@:..,*%%*;:.....:##@@@S#,........................
...................+@?,...............:%#@##%.........................
..................;@*..................,;+;@+.........................
..................S+......................:@,.........................
..................%+......;,............,:?*..........................
..................;S,.....;*:...........,%#,..........................
.............:*,...?%......,;+;,.........%*......,....................
............;S*S?+.,#:.......,,,........:#,......%*,..................
...........:*??S?:..*?................;;%?,:,:::+%+?%:................
..............:*%S%%S#%S,..........:;*?%@%%%??%?%?*?:,................
.................,;++#?:...........;??+;S::::::,,,?,..................
....................+##;,...........:??#*.............................
....................+@@S#S??+++*?*??*%#@+.............................
...................+@#SS##S@%#S%#%@SS##@+.............................
..................:@+..,,:;;+++++++++;+%@;............................
.................,S*................,,..?@+...........................
................;S*.................,*;..+#;..........................
...............*#*?%+.................:;+*#@*??????+++*++++++;:,......
...........,:*?%;+?;*?;,.............,**S@S*;;:,,,,,,,:+??*+:;+**:....
.......,;+*??+:...;%;,;,............,;%#?:.....,;++*+*::+?;,....:?*...
....;?%%*;:........,**+;,..........:%%+,.....,+?;::,,,...,,......,S,..
...?#+:...+*?%%%%+,,..:;,...,.......,....,,;*%+..................,S,..
..*#,.....:;:::%@#%SS%+;+;+???*:,,,:;**SS#S;:,..................,?*...
.,#;..........,+:,.,:;++S@?:.,;*???*+;:#S%#,..................,;?+....
.,#;....................,#@#%?;::,,....:#S#*..............,:+**+:.....
..*S:....................*@#@@;+**?****+%@@@;:,,..,,::;;;*?+:,........
...;?**;,................*@%#%......,,,::;;++*?**?***??%@+............
.....,:+**+;:,,.........,###@?;;;;;++++;;;:,,,,.,,,,+*?#?,...::;+:;,..
.........,:++***+;:,::;*%S?+++++;+;;;;;;++++*+*+****%%%;....:%,:%+;*..
...............,:;++??%*:...........................,,......:?,;*;;?..
.............................................................::,,.;,..
......................................................................

...............................,:;+*+;:...............................
.............................,?#@#@@@%#%;.............................
.............................+@#@##@S##@#+,...........................
............................:S@S@@@@S%;#S@:...........................
............................*##@@@@%SS%@#@%:..........................
............................,?@@@@@:*#@#%S@@%:........................
............................,%#@@#@?*%%S+S@##@:.......................
...........................,%S@@#@@#S,;S;;?S?#+.......................
...........................;%#@%%@@*;..,...,.;?.......................
...........................+S##%%#@;.:*??;.:?S?.......................
...........................:@SS+#%%;,?**%%:*?#,.......................
............................S##@#%?;.+?*+*%;?S,.......................
............................:@#?@%,,..:;:+#;*#,.......................
.............................:#%@@;....***#%#;........................
..............................;@@@*...:+??;#*.........................
..............................,S?:%?+,+?@SS#,.........................
..........................,*?S@S,..:?S****@*..........................
.......................:*?SS@%@#:....,%?+?@#S*,.......................
...................,;?S%?+,.+#%@%....,%,,%%##%S+,.....................
..................+#@*:......*SS@?,..,:;SS*#:.:+S+....................
.................;@@:.........*#S@#?+*%@SS%:....:#;...................
.................S@*...........??%SS##@S%;.......+S...................
.................S@,......::....*SS%%%*:.........,#,..................
.................?@,.....,@%......,,,............,@:..................
.................;@;...,,,SS..............?;..,,.:S,..................
.................,@S?%S##@@#,............:@#S#####%...................
..................S@@##SS#@?.............;@@@@S@@@#,..................
..................+@@#S%%@?;........,:;?,?S::,,,?S,...................
...................:@;..,@;.........,*+,,#*....,S:....................
...................,@+..:@;.?:,+........;@,....*?.....,:.::..:,.:,....
...................,@*..:@%%@;#?,,,:,...%?....:S,....,?:;?*.:S*.:?,...
...................,@+..,SSS##@#S%S@#%%%@*....%+.....:S,?%%:%+S+.?;...
...................;@:?+.#@#@##@S%@S@%@#@:...**.......+;.,,::.:;:+,...
..................;#@:;+.%@;:;++++++;::#%...+@+........,........,.....
................,%%*@:...:@+..........+@%;.:S?@%,.....................
..............,+S*,;@:...,@%.........:@+,,.;S.:S#*:,..................
.............,%S:..;@:...:@*.........?%....;%...:?##?;,...............
............;S?,.,:,#?...+@:........,@;....??.....,+S@#?;,............
..........:?S;..,:?*S#,..?S...?;,...;#,...,S,........;SS##*,..........
........,?#?,...,?**%@;..S?:..:###%%#S....?%:::,,.....,;*%@#;.........
.......:S#?*,.....;S+@S.,#?%;??@#;,,??...;S*%%%SS%+;;*?,..:S@+........
......,S@?,........:%#@:.#@@@@#S#,..%?..,%:....,:+S@@%;,...,+#?.......
......;@@:..........,+@+.#+::#S?#*,,#?..?*.........+S##:.....*@,......
......:@@,...........;@%.SS..:%S#@##@?.+%............,+,....;#*.......
.......*#?;:,,.....,?##S.;@;..:@#::+@+.%S??+;:,,,.......,:+%#+........
........,+?%###%*+*#S:*S.,%@+..%#,.+@+.S*:;*??%SS%%%??%S#S?;,.........
............:+@#%%%+,;#%..,%@*;:S#*##,.+S*,...,,:::;;::;:.............
..............:#?:..?@@;,,+%+@@S+@@@+,...+%;..........................
...............:SS;*#@S#%%S@S@@SS@@S#%+,?S##%:........................
................:@@#+#S@#+@##??:,S@@*:%%S%S@@#,.......................
................,+;,,@#S#%S@@?...:%*..,?%@S@@%........................
.....................;+;#@@*+;..........+%*?;,........................
........................;;;,..........................................

......................................................................
...............................,,:;++???%%%??*:.......................
.........................,+???%%%%?*+++;;;;+?S##?:....................
.......................+S#%*;:,...............,+S@%;..................
.....................,S#+,...:+?%%S%%?+:.........:?@%:................
....................,S%,..;?SSS#*@+S*S@S%+,.,:,....:?@?,..............
....................%#.,*S#%#+%@SSS@SS#?@@#***?*,.,..;##,.............
...................:@%%@@S#SS?+:,.?*,;S?##@@#:.;?:+*..,#S,............
...................:@@@##?;:.....;%..%;.,%@#@@*.:%:S:..,##,...........
...................:@@%;,.......,%:.:%..:%;S@@@?.+:::...*@+...........
..................,%#:..........,,..+*..?;.,%@@%........:@*...........
.................,S#:...............?:.,%,...%@+........+@+...........
................,S#:................,..,:....+@:...,?,..*@,...........
................?#,..........................%#...:?;..,#S............
...............*#,..........................,#+.:*?,...;@;............
..............;@:...........................+@???;,;,..%#,............
.............,@?...........................,S#;,.;?*,.;@*.............
............,S#,..........................,:@?.,*?:?,.%S,.............
............*@:..........................:**@+:?+.?;.+@:..............
...........:@?...........................*+S@+,,.?+.,#?...............
...........S#,..........................,%+%@;.,?+..+@:...............
..........;@;...........................;?**@;.:+..,#S................
..........S%............................%+%;@+.....+@;................
.........,@;............................%:*:SS.....%@,................
.........+#..........,::+;..............,...*@;...,#%.................
.........S*.......,+%@@@#@?:................,#?.,::@+.................
........,#:.....:.?@@?%S+##@?,........::.%:..%%;?;+@+.................
........:@,....,%;@#%S***%%#@S:.;,,,..*;%S,..+#,..*@+.................
........:@:..,..+?@##:....;%#@S*%,?;.,??@:...,@:..*@+.................
........:@+::?+.;@@@?......,%S@#,+*.,?S#;.....S:..*@;.................
.........#%;S*?+,*@@+.......,%@#;#SS#@S:......S+..*@,.................
.........*@:,**+*,?@S,,.......+%##@S;:........SS..?#,.................
.........,@S..:**,.+@S+,%?,..,+?@@?SS,......:?@@;.SS..................
..........?@%?*?????#@;S@@**.:@@@@%,%#:...;%#S#@%.S?..................
..........,@@@@@#S@%#@@@@@S@*+S?#?@:.%#;+%@#@S@@,.#*..................
..........,S@+;;:%#S@@@@@@@@SS##+%#%..?@@@@%+,S@,.S;..................
...........;@*...%@@@@#@@@@@SSS@:%%#;.,%@S;,..S@,,@:..................
...........:@+...%@@@@#?@%#@#%S@;*?%%..;@+....S#.:@:..................
...........?@,..,#S#@@#%###SS?#@;?**?..?@;....SS.+@,..................
..........,##...,S@@%#?%%*:#@#S@%#%%*.:#@:....SS.+#,..................
..........,@S....%@@%##?S%**S#%%S%S%;.%@@+....S#.;S...................
..........,@S....;#@@%@@???,+#@#%#S+..SS@+....SS.:S...................
..........,##,...,?S#@#@@S#;?%S*??,..:@*@%....S*.;#,..................
...........S@,..,S@@@@@###@#S**S*,,,:%@;@S....S+.%S........,..........
...........*@;..,#@@@@##SSS#@@S%S###@#@#@@,...S%S@:........,..........
...........;@*...;@@@@#@%?%S#@#@@@@@@+@@@@,..,SS%;....................
...........:@#,...:S@@S@@@@@@#@S*+?%S%%*@@,..,@:......................
...........,#@,...,#SS@#@##S*+#%...+@#,.##,..;#,......................
............*@;...*@,,,,:;,...#*...+@%.,#S...+#.......................
............:@?...S%.........;@;...:#:.:@?...?%.......................
.............S#,.,@+........,#S....*#..+@+...S+.......................
.............+@;.:@:.....,+%S%:....;#..S@;..:#,.......,..,,,,,.,......
.............;@?.+@,.,:*%@#?:....,,*@:,@@,..S*......:*:,?*:S+%;:*,....
.............;@?.+#*SS##?;,...:+%S#S@?;@%..+#,......%+,?%%,#+%?.?*....
.............;@*.;@@**?,..,;*SS?+:,.%#?@*.,#%.......+*,;*?:S+**,?;....
.............%@:.,@#?#@#%%#S*:,.....+@@@,.*@#;.......;,....,,,.::.....
...........:?@*...*@:.:**;:.........:@@*..%#S*........................
........,+SS?*+,,..%@*............,*S@+...S#+,........................
.......*#@@*%S%S;+S#@@S:.......,:+S#?:....%S..........................
......;@S*@@*+S+S#*+%#@S....,?S@#S%*,.;,:,*@*.........................
.....,##%@S+?S?#%,...+?;....+##%%?*#;;@:#?S@@?........................
.....,+??@#@@#%+...................#:%@:##?@#@;.......................
.........:;:::....................:#;@@?@@S@%?:.......................
..................................;@#S#@#?S*..........................
...................................;;.,:,.............................
......................................................................
......................................................................

......................................................................
..........,,..........................................................
..;;,,...:??,.........................................................
..;*SS*+,.**...................,:;,...................................
....,****+;,..................*%?@#*:.................................
......;++++*+:,..............;#@#S?S#,................................
........,++::+*+:,..........;###%*S#S%,...............................
..........:++:,:;+;:........*?*;,:SS?S,...............................
............,;**:.,++:......:*,,;;;%S+................................
...............:++:.,;+:.....?%:+*,:?:................................
.................,;+;,,+%*+;:;??;.:?+.................................
....................;**+#S*,;*?#?++,**:,..............................
......................:*#%+,..+@+,..*@*;*;,...........................
........................S%;:..,?#%?SS?,:?:+;,.........................
........................,;%,....:;+;,:,:;..:+:........................
..........................+*.........:,.,..:*S;.......................
..........................;*......,....+?+?S;,;+;:,...................
..........................,%;:....;;,.:%,,:;*;,.:**;,.................
...........................+?.......::**.....:*+,,;;+:................
...........................,?.......:;%;.......:++:::;+,..............
............................??;:,...;:S:.........,;++:,*+,............
...........................,?%%%%??%?%%?:..........,:**;++;,..........
..........................,*:..,,,,,:,.:S:............,;+++;;;;:::,...
..............,,:::::;;;;+S?::;:...,:+;:?%+;,............,;+;*%%**:...
............;?+;+*+++;::++:;+:;:..,*?*%*+:::++...........:%,,,,,......
...........,@;...,;*+??**::,**?%::+?;.++::...%:..........;S;..........
...........,?*:....,,::::*S?+:,+?#*....,....;?,.........,+?*,.........
.............:**;:,......%S,:;;;;%%;,,,,,;;;*,.:;;,;,:....,...........
...............,;++++++**S%;:;;::::+++*S?+;:..,+;++*;+,...............
...................,,,,,,,,,,,,,:::::::;,......,,,,.,,................
......................................................................

......................................................................
.......................,*%+;,.........................................
......................,%@S##*.........................................
......................:SSS?%%:........................................
......................?#@*%S*%:.......................................
......................??@+**;SS;......................................
......................+?#+...*;%,.....................................
......................:%%?.....%:.....................................
......................:S*#.....%:.....................................
......................+#,%?,...%#:....................................
......................S%.,#S,..,+S;...................................
.....................;@+.:S%S:...;#+..................................
....................,#%,.%*.+S;...:S?,................................
....................*@,.,#:..:S*....?S,...............................
...................:@*..:S....,%?....+S:..............................
...................?#,..+%......?%,...;S+.............................
..................:@;...+?.......?S,...,??,,..........................
..................?S....**........*S:....+%??,........................
.................,#+....S;.......;%##:....;%?#;.......................
.................;#,...,@;.......;@@##,....:%@@,......................
.................?%....:@;....:*%@#SS@%.....:##,......................
.................S+....:@;...+%%#%%S###*...,:;S,......................
................,#+....,S?...%%%S#SSS#?#:,+%*.*?......................
.................%@,....,S%,.SSS#@S%%@S?#::*:..%+.....................
.................,SS,....,?#+@SS@#@S?SSS%S*....:S:....................
..................,SS,.....*@@?+??:;::,*S@S%,...+#,...................
...................,%#:.....;S*.,;......;#+@%,...*S,..................
....................,S@;.....,#;.....,,,.+@?S%....?%..................
.....................,S@+.....*S+,.,?**+..:;*@?....%%,................
......................,S@;....*S?*;.;**+...;%%#;...,?S:...............
.......................,#@:..?#SS?+.,,:,....:#@@*,...+@:..............
........................:#S,+#S@+%S%+,...,.,*#@S@S:..;#S..............
.........................:#%#S@*.,?S%*,;*?*S#++##%@*:?##,.............
..........................?#?@+....?#%%?*?@?,..;#%SS@@@#,.............
.........................,S##?.....?S#??##+.....,%#%?#S#,.............
..........................,*%%,....%#?+S#;........;%#%+#,.............
.............................*S,...?#SS#:...........,.;S..............
.............................:@,...,?%%:..............?*..............
.............................:#,......................?+..............
.............................*%.......................%+..............
............................,#:..............,,.......S+..............
............................+#,............,+*,.......S+..............
............................,%%,..........;?;........,#;..............
..............................?#:.........,,.........,#:..............
...............................?S....................:@;..............
................................S*...................,@+..............
................................:#;..................;@+..............
...............,,,,,..,..........?@;.................+@%..............
............+:;%+:%+%,++.........,@@%+;::,,,,,,,::;;*S@%..............
...........;%.:+%,#+S+.S:.........?@@#@###%#S##S#S##??#@:.............
...........:%:;;*:%+?+:?,........:#S??%??S?S?%S?%???*+;%#+............
............,;,,...,..:,........,#S,..,,,,,,,,::,.......;S%,..........
...............................,%@,...........,+*;,......,#%,.........
...............................*@:..............,+?;,..:;.:@?.........
.............................:?@#.................,+*+::;+;%@*........
......................,:::;+??*+%?..............,,.,,:+*;;::;#;.......
..................,:*??*++;:,....+?,............;%*+%*;,:+?++S@,......
..............,:+***+:............;?+;,..........,S#%;;,....,;@+......
.........,:++**;;:....,;;,,........:+?*,.........+#:..........+S,.....
.......;??+:,...,,,,,..:+++****;.,?*;:+?,........%*...........:@:.....
......?%;,.....,:*S##%%%%?%S*:.:*?:....;?::,.,,,,%;...,,......,#;.....
.....;%,....,::;?%*;;**+:,:*S#S%;.......:@@S%S###@;.;+*%;.....,S,.....
.....%;.....:%%?;............?@@%+,.....?SSS:,:::?%.,+*::.....,S:.....
.....%:.....................:#%#@?*++;:;#?S+.....,S+..,,.......%*.....
.....;%:....................%S*@?...,;+%#S@+......,:...........%?.....
......:*?+;:................#??@,.......:;*S+..................S;.....
........,:;*?*?*;:::,,.....,#@#@?**?%%%????#@?:,,............,?%......
............,,:;;++*****+***++++;;;;;;;;;;;:;*?%%%?*+;;:,,,:+S*,......
......................,,,,,.....................,:;+?#@S#S%?*:........
.....................................................,;**:............

......................................................................
..............,;+*+...................................................
...........,*S#S@@@%+;:,..............................................
.........,+?%?;%?%@S@@##%;,;*??++:....................................
.........?*.*.:+;+*@S@#@@@@S@@@@@@S?:.................................
.........??++;:+,++#S@@@@@#%@#@#SS#@@%;...............................
.........*S?;;;+%?#**#@@S%**%S##SSS*?@@S;,......,..,..................
.........*###?%#@@S%%#@#%+?%%S%??S%%?%#@@#%%%SSSSS??*:................
.........,S##S#SS#?+###S%#%S?S%*+*S*:*%S#@@S%%##%@:.;#**;,............
..........,;@@*?S%#%%#S?S#*?*;+??+*%?:SS*%#+:.*SS%..%+,;*?+:..........
...........,@@#S@?#@@@@@##*+?S*+S%#S#?,:++%%:.??,:.,*,...,:*?*,.......
............?##%#@#@@#@@S#S?*#@%S%;%#@:.:?**S:#:............,*?:......
............;##@#@@@@#@@S#%S*S#S?S??%#S:S+?**##,..............:?+.....
.............:*%@@%@@#?S##%S?%S#*@#@S*@SS,:+*S#,...;?,.........,S,....
................,S@@#S%+%#S;??%SSS#@S+%%@+.,:;S,.,%@?,..........**....
.................+@@?S#@%@#;,#?@@S*##%%#S;.,+S:..%@+............:%....
.................,%#?*;#S%##*##*%#S@#%++,.+S?,..:@*.............,S,...
..................,#@S+*S@%S*##:.:S%*,*+,??,....:@:..............%,...
................,+*?S#S#S##?SS?...,;*%@S#@%?+,..,S**;............%;...
...............+%+,..+S###@#?%:..+#@S+:::;*%##*..,#+:,......,:;+:%,...
..............;S,.....,;*?%%****S@%;........,;%%:.?S%,.,;*S#S@#@@@:...
..............%+............,,,*#;.............+#;,@**S@##S*+:;@@@;...
.............:S,..............*S,...............;%+#@@#?;,....*@?S;...
.............+*..............:#,.................,%@#;,.......%@:%:...
.............?*..............S*............:S,.:,..SS.........?#,#:...
.............?*.............,#,..........,.:@:.++..;@,........?S.S;...
.............?+.............+#..........,#;,S;.;?..;#,........?%.%;...
.............?:.............*%...........%#.+?.?+..;S.........S+.%;...
............+@;.............?+...........,%S;#;S,..*%........,S,.?,...
...........;#@*............,S:.............%##@+..,S+........+%.,S,...
..........,#;%*....,.......:S.....,?+.......S@#,..?@,.......,#:.,#,...
..........?%.?%....?;.,;...+?......+@,......;@?.,%@*........*%..:%....
..........S;.;@,;..;%.,*...*?.......S?......,@?*#@*,.......,#;..+%....
..........?*.,#*?;;,S,+#:..+?.......*S.....,*@#?+,.........*@?++SS,...
..........+#..;#+%@+?:S?;..??.......;S...:*SS;,............#@###@?....
..........+@,..:S*##?%+*?.,S%........S+;%S*:..............+S?%%S@*....
..........+S....:S%@%#?S#S#@?.......:?@%+,..............,*@;...?@S....
..........+%.....?#@@#@####@:....,;%%+,..............:+?##+..,;:#@:...
..........,S,....,S@S?;,,..*%;:;*??;,.............,+%S%?;,...,*+:#?...
...........S;.....,+?????*+;@@S?*+.............,;%#?;,.........++;S...
...........?S,.......,,:;+++*?#S#S,.........,;?%%?:.............+*S...
...........,S%.........:?%%%%%%*;,......,;*%%?;,................,##,..
............:#+........S%,,:,,...,,:;+?%%?*;.....................*@;..
.............+@;.......:%*:...+???#S*;:,,........................+@;..
............,SS#:.....;,,;??+?S;,?S,.....,.......................?#,..
.............,%@S:,:.+;;?*;:%@:.%S,......*:.....................,#;...
..............;?##S?%*????@%*@*?#,.....,,#:.....................%+....
................,*?S@@@%S*:,.*@@;......*;S:....................??.....
..................;?%*@*.....,S#%%*:...;@@:..................,?%......
...............:*%*:..?#......:#;:*%??;:S@#:................;%?.......
............,;*%*,....;#......;@;...:+%SS@@#+:,.........,:*%?:........
........:+*?%*;,......,S;.....?@,.......,,:*%S#S%%%%%%%S%%*:..........
...,:++??*+;,..........S*.....;@*,...........,:;*?????*;,.............
.:?S*??*,:............;@;......;@%,...................................
.%?S%%+*?*+;.:,....:+?#S.......:;@?...................................
.:*S?%#@S%??%?;+*?%?+,S;......+@*@+......,:.;+,+:.....................
...,,,;;*?*S%??++:,..?%......,#@%:.......%;*S+;,%:....................
....................*%,......,@#,.......,#:??;S,%;....................
..................,%%,........#?.........+?,;;::+,....................
.................;S#*,,..,...:#:..........,:...,......................
................,@#?#*%,S+..:#?.......................................
................,+%S##?S@;,+@*........................................
...................,:?%@%++@?.........................................
.....................,,+?*S%,.........................................
.........................,,...........................................
......................................................................

6. Sit in Easy Pose in Budh Mudra: the legs are crossed at the ankles, the knees are wrapped around the shins with the right hand clasping the left wrist. Rest the forehead on the knees (6). Breathe long and deep for 8 minutes as you immerse yourself completely in this posture. (Musical Variations Mul Mantra by Singh Kaur. Sing along for 4 minutes, then switch to Ardaas Bhaee by Singh Katm Sing along with the tape for the next 4 minutes.)

......................................................................
......................,??::...........................................
.....................;S@%##:..........................................
.....................?%#%%?S,.........................................
....................,#@%%?%?+.........................................
....................;SS@;S*+#%,.......................................
....................:S?@::.,#?*.......................................
.....................S;#:...::S,......................................
.....................%*@;....,#,......................................
.....................S*%?....,@+......................................
....................:@+,S?,..,?#*.....................................
....................?@,.:@S,...:#?....................................
...................:@%,.%*?S,...:S%,..................................
...................S#,.:@:.*#;....*#:.................................
..................;@;..*S...:S+....+#+................................
.................,SS...S?....,S%....:S?...............................
.................+@:...%+.....,%%,...,%%,.............................
................,#%....%;.......*S:....;S;.,..........................
................+@:...,S,........?#:....:S*%+.........................
................%S....:#,.......,?##;....,?%%S;.......................
...............,#;....+@,.......:#@@#:.....+S@#,......................
...............+#,....%@,.....:+S@@#@S,.....*@#:......................
...............??.....%@,...:??SS*S@@#%.....,?S.......................
...............#+.....?@,..,S%%#?##S@%#;.,:*+,S+......................
..............,@%.....,#%,.:#%@#@SS#@S?#,,?#:.:#:.....................
...............*@+.....:SS:;@#@@@@SS#@?#S+.,...+S,....................
................*@+.....,?#S@?S@%SS+%?@%#@?.....S%....................
.................*@+......*@#;;**,,,..:+@?SS,...,#?...................
..................*@*......+S;.,:.......?%%@S,...:@+..................
...................*@?,.....:#:....,;;:,.?#+SS,...;#+.................
....................*@%,.....S%+,.,??**,..,+%@%....;@*................
.....................*@%,...,SS??+.:*+*...,;%%@;....:#%,..............
......................?@?..,#S%S%+..,,,.....;@@@?,...,#S,.............
......................,?@+.%SS#+#%%+,....,.:?@@#@#;...S@+.............
........................%@%#%@+.:%#S%:,+?+*##;*@#?@?:+@@%.............
........................,##?@+....?#????*%@+,..+@?%S@@@@*.............
........................;@%#*.....*S#%;###;.....:S@?%?@S*.............
........................,*S@;.....?#S*SSS:........+S##??*.............
..........................,+#;....%S%+@%,..........,;:.?*.............
............................*#,...:##@S:...............S:.............
............................+%.....,::.................#:.............
............................?%........................:#,.............
...........................,#+........................:S..............
...........................%%...............:+,.......+#..............
...........................S%.............,+%;........*#..............
...........................,#?,..........:?+,.........?#..............
............................:SS,......................*S..............
.............................,S?......................?#..............
..............................,#+.....................S@,.............
...............................+#:....................S@:.............
................................S@;..................,@@;.............
..............,;+**:.,*,.:+.....;@@*;,,..........,,:+?@@*.............
.............,%;::S:.*%%,.**.....%@@@##SSS%%%%%SSS##%SS@%,............
.............:S..;?.;?;S?,;%.....?@#SS%#??%#SS#%S%S%??+*@%:...........
..............**,+:.+,.:;,+,....?@+::;;;;+++;;;;:::,,...+%#+..........
...............:,..............+@;............,*+,........+@*.........
..............................+@%..............,;*+:....,..*@;........
.............................,SS..................:?*:..+*;,S@:.......
..........................,:*S@#:...................:+*;:::;*SS,......
....................,:;;;*?*;:,*S:..............;*,,;,,:+***;,##,.....
................,,+%%*+;;:,.....:?;,............,*S*S#%+..:+++%@*.....
............,:+*?*+:,............,++*;............+@?;,,......,%#,....
.......,:;+**+;:,....:;:,,...,....,;*?;..........:@*...........,#+....
.....;??*;,,..,,,....,;;+*+;+?+.,**;::**.........:#,............S%....
...,%%;......,;+%#S%**???%?;,.,;?+....,?*::,.,,:,+S..,,::.......%%....
...?*........,+%%?+*%?*;:+?S@%%+,.......;@@SSS#@@@@,.+*+S*,.....%%....
..,%,.....;%%%?:............?@@*+,.....,SS?S+::::*@+.,*+:;,.....+%....
..;S......,;;,..............?#@@#*++;,.+@?S?......+@;..,,.......,#:...
..:S:......................+@%#@:.,:;**S#S#*.......;:...........,@;...
...;?*:,...................S%?@?.......:+*SS;...................:#,...
.....;***+::,,.............#%S@?:::::;;;;;;S@*,................,S*....
........,;+********+;:,,,;*SSSS%????%%%****?%S?%%?+;,,.......,+S*.....
..............,,:::;+****+;,..................,:;*%%%S#SS%%??%%;......
.....................................................,+?SS?;:,........
........................................................,,............
......................................................................
......................................................................

......................................................................
..................................................,+;;:,..............
............,................,....................;#*#@%S:............
................................................,;S**:;%S%?,..........
.............................................,;*?*%%*,.;?+;...........
.........................................,:+?%*:.,?+S#,,S,............
......................................,***+;:..:**+??:.%?.............
....................................,*?+,....;*?;+?+.,*#:.............
...................................+S;....,;%+:+%+..;S*,..............
.................................;%?:...:**;:**;,.:%?:................
................................+S;...:*?;:+?+...;%*..................
..............................:%*,...?%:,*%:...,??,...................
.............................+S+....??.;?;....:%+.....................
..........................,;??,.,,,**.;%+....+%;......................
.........................;%#@??SS%S#??%,;,.,?*,.......................
........................?%?S%?+:,,,,?%,..,*%%;,.......................
.......................*?%*,..,...,?*...:%+,:*?*;:,...................
......................?*..:+++;..+%;...;%:.....,:;*?*;;;..............
.....................?*..:;,..:;??,...;S;:,........,;#@#%;,...........
....................??...,:,.:##*....:S;;;**+:::,....S%@#SS+,.........
...................+@%+.,??,+?+%?,..:#;...:;++::....*##S,.:+??+,......
..................,?@SS.,;:??*.;SS;:S;............,*##?,.....:+*+,....
...........,;+;;:+S;S%*...:S:*..:%##@+.:,,.......,%@#+..........+%....
.........:%SSS@@#@@+;#*...+%:.....+S#+.;?*;.....+S#%:............+*...
....:,.,?%%###@@@@%%::#%;::+;....;**,...++%::;+S##S,.............,S,..
...+%S?%@@@#@#SS@@S%,.:?%#%;...,*@S*;,,:+?##%??S@S:;;;+++:,.......#;..
..,#S#@@@#@###SSSSS#%,..,,?S???**%@%*;;+??+,..:?S+;+%;?;;++,.....:S,..
..%@@#S#@@@SSS%%?SS%+,..;*%:,::...:*?;+%%;:+**?;....;;::....,:...*+...
.,%@@@##S@@##SS#++?+,...+*:.........+#%?:,,,,........,......,%:;:%....
.,+#@@S?#@@#%SS%???+,S%?+;........,?*++,.....................:+S?,....
...,:%S#@##SS#SS*++*?+:,..........??.....................,:;+*%+......
.....,;?*,,*%S%%?++;,............,#:................,:;*SS?+:,,.......
.............,..............,,,,.,S?..........,::;**++;::,............
......................,;;+*;*;+;;.,??+;:,,,,;?%%*+:,..................
......................:?.;+**,:,?,..:+?%S%SS%;,.......................
......................,+:;,,;;::;.......,,,,..........................
........................,.............................................
......................................................................
......................................................................

......................,.,..,..........................................
....................:+?S%SS?+,........................................
....................*@S@S#@S%?;:......................................
.................,+%S@S@SS#@S*+S+.....................................
...............+?SS@##@%S?#SSS#%?.....................................
..............*@@S%##S%S?+*%S#?;,.....................................
.............;@*;+?*%#SS%?**:#%,......................................
.............?;...,:SS+*%#@%;@@+......................................
............,%,:,..*?%#%?@@?*##?......................................
.............%*+*,.:#@SS?*#?S#?*......................................
...........,*;+++,..;**?S#@S@%*:......................................
...........:?*+......,:%%%###S*;,.....................................
.............+#?+,...::*,.;S@%:;+*;:..................................
.............,?%:::++;....;S#:..,;*%%%***+++;:,.......................
...............++++%?+,..:##*;,,,:*;+SS?+;::;*?+:.....................
....................?##?,+#%*:;?..,**+?*?+?%%+:;+*+,..................
....................;###?*@*%.?+...,,;+;,,%S++**+*?S*;:,..............
.....................:#@S@#:?;?.........,%#;.....,.,:;;*+;;:,,,,,.....
......................?SS?:.,%*........,%#*.,,,.....,:..,:+??*+++*?:..
......................*;.....:?:;;;;;:;#@S?%****++*++;;:,...:+++S%%*..
......................*;........,,,+?++%S,:%......,,:+*?%??*;,,,::S;..
......................+*........,;?*+:,;,.:%............,,::;+***?;...
......................,?:......,;;+;:.+,..:%...................::.....
.......................,?+,.......,,......,S,.........................
........................,+??;,.............%:.........................
..........................,?#*:............?+.........................
............................+*,............*S......:;++;**,;,.........
.....:++++++??*+;;::,,.......%#?+;;:;:;;*?%#@;....;+,++;??+:*.........
...:?*:,,:..,,:;;;;++*+*++;;:S@####SSSSSS#%%*S;...:+,+,:++;;;.........
..,%:..,+***?...,;+,...,,,,:S?:;;+++*++*:,,..:S:...,,......,..........
..:S...,;;*?%*;::;*+:.......%;,...:....:;,.+,.:%,.....................
...%%,.......,;**+;++;,.....:,*:..+;....,;,:+,.+?.....................
...,%#+......::,.;?;+;*::;*+,..:...,........:,.,%,....................
.....;?%;.,,.:S?**#*++++;;;*%:;++*;....,;;+;,...%,....................
.......;%+,+;%S%SSS+:;;++++*%%?*+:,.......,;*:.,%,....................
........,%*;#%S%;,+S*+;;:,,,.............,,,,;;,%,....................
.........,+??SS+;%*,...................,.,*+:,%?;.....................
...............*#:.....................*,.;,,+S;......................
...............**.....................,*..:*?;,.......................
...............;S:..........,:,...,:;*?++**;,.........................
................;%;.....,,,,:*%???%SS%*;:,............................
.................,%?+;::;?S?+;;,,,....................................
.................,*%%SSS?+:,..........................................
..................,::;:;..............................................
......................................................................

...............,::,,........::::::,...................................
.........,,,,:+;:::;++;:::++;::++;+:::::::,,:;++;;;**:::,,,:::,.......
.......:*?+:*;,...::;++*%?;..,::,......:++*+::,,.:;S%,,,,,,;,,:::,,...
.....:;?S?;*:....,,,:+?*;,.:++*;;::;;++;+;;::;:::::S*;;:;?*;+,..,,:;..
....:S*++*;:,.......,%;....,,,,......,;+?,,,,,,::;%%:::::,:,;;::+;,*:.
.:*;;;;;;??+;;;;::::+S,.................,.......,+S%::::::::,,,,,,:*,.
.:*::::::;+++,,,::::::++;::::;:,,,,,,,:::;::::::::;;,,,,,,,,,,::::;,..
.......,,.....,;;+++,..,:::::::::::::::,,,,,,,,,,.....................
..............,,,,,,,.................................................

7. Sit in Easy Pose. Steady your breath and breathe long, deep and meditatively. Assume each of the following postures for 1 minute each as you assess their different effects.

A. Raise the arms high over the head, palms together (7A).

B. Interlock the fingers at the base of the spine and raise the arms as high as possible (7B).

C. Interlock the fingers at the base of the spine. Lower the forehead to the floor and raise the arms as high as possible (7C).

D. Salutation to the Earth Posture: Lie on the stomach with the forehead on the floor. The arms are extended above the head along the floor with the palms down; the legs are straight and relaxed with the tops of the feet on the floor (7D).

(Musical Variation: Ardaas Bhaee by Singh Kaur. Sing with the tape throughout the postures.)

Page 112

......................................................................
..............,;+*+...................................................
...........,*S#S@@@%+;:,..............................................
.........,+?%?;%?%@S@@##%;,;*??++:....................................
.........?*.*.:+;+*@S@#@@@@S@@@@@@S?:.................................
.........??++;:+,++#S@@@@@#%@#@#SS#@@%;...............................
.........*S?;;;+%?#**#@@S%**%S##SSS*?@@S;,......,..,..................
.........*###?%#@@S%%#@#%+?%%S%??S%%?%#@@#%%%SSSSS??*:................
.........,S##S#SS#?+###S%#%S?S%*+*S*:*%S#@@S%%##%@:.;#**;,............
..........,;@@*?S%#%%#S?S#*?*;+??+*%?:SS*%#+:.*SS%..%+,;*?+:..........
...........,@@#S@?#@@@@@##*+?S*+S%#S#?,:++%%:.??,:.,*,...,:*?*,.......
............?##%#@#@@#@@S#S?*#@%S%;%#@:.:?**S:#:............,*?:......
............;##@#@@@@#@@S#%S*S#S?S??%#S:S+?**##,..............:?+.....
.............:*%@@%@@#?S##%S?%S#*@#@S*@SS,:+*S#,...;?,.........,S,....
................,S@@#S%+%#S;??%SSS#@S+%%@+.,:;S,.,%@?,..........**....
.................+@@?S#@%@#;,#?@@S*##%%#S;.,+S:..%@+............:%....
.................,%#?*;#S%##*##*%#S@#%++,.+S?,..:@*.............,S,...
..................,#@S+*S@%S*##:.:S%*,*+,??,....:@:..............%,...
................,+*?S#S#S##?SS?...,;*%@S#@%?+,..,S**;............%;...
...............+%+,..+S###@#?%:..+#@S+:::;*%##*..,#+:,......,:;+:%,...
..............;S,.....,;*?%%****S@%;........,;%%:.?S%,.,;*S#S@#@@@:...
..............%+............,,,*#;.............+#;,@**S@##S*+:;@@@;...
.............:S,..............*S,...............;%+#@@#?;,....*@?S;...
.............+*..............:#,.................,%@#;,.......%@:%:...
.............?*..............S*............:S,.:,..SS.........?#,#:...
.............?*.............,#,..........,.:@:.++..;@,........?S.S;...
.............?+.............+#..........,#;,S;.;?..;#,........?%.%;...
.............?:.............*%...........%#.+?.?+..;S.........S+.%;...
............+@;.............?+...........,%S;#;S,..*%........,S,.?,...
...........;#@*............,S:.............%##@+..,S+........+%.,S,...
..........,#;%*....,.......:S.....,?+.......S@#,..?@,.......,#:.,#,...
..........?%.?%....?;.,;...+?......+@,......;@?.,%@*........*%..:%....
..........S;.;@,;..;%.,*...*?.......S?......,@?*#@*,.......,#;..+%....
..........?*.,#*?;;,S,+#:..+?.......*S.....,*@#?+,.........*@?++SS,...
..........+#..;#+%@+?:S?;..??.......;S...:*SS;,............#@###@?....
..........+@,..:S*##?%+*?.,S%........S+;%S*:..............+S?%%S@*....
..........+S....:S%@%#?S#S#@?.......:?@%+,..............,*@;...?@S....
..........+%.....?#@@#@####@:....,;%%+,..............:+?##+..,;:#@:...
..........,S,....,S@S?;,,..*%;:;*??;,.............,+%S%?;,...,*+:#?...
...........S;.....,+?????*+;@@S?*+.............,;%#?;,.........++;S...
...........?S,.......,,:;+++*?#S#S,.........,;?%%?:.............+*S...
...........,S%.........:?%%%%%%*;,......,;*%%?;,................,##,..
............:#+........S%,,:,,...,,:;+?%%?*;.....................*@;..
.............+@;.......:%*:...+???#S*;:,,........................+@;..
............,SS#:.....;,,;??+?S;,?S,.....,.......................?#,..
.............,%@S:,:.+;;?*;:%@:.%S,......*:.....................,#;...
..............;?##S?%*????@%*@*?#,.....,,#:.....................%+....
................,*?S@@@%S*:,.*@@;......*;S:....................??.....
..................;?%*@*.....,S#%%*:...;@@:..................,?%......
...............:*%*:..?#......:#;:*%??;:S@#:................;%?.......
............,;*%*,....;#......;@;...:+%SS@@#+:,.........,:*%?:........
........:+*?%*;,......,S;.....?@,.......,,:*%S#S%%%%%%%S%%*:..........
...,:++??*+;,..........S*.....;@*,...........,:;*?????*;,.............
.:?S*??*,:............;@;......;@%,...................................
.%?S%%+*?*+;.:,....:+?#S.......:;@?...................................
.:*S?%#@S%??%?;+*?%?+,S;......+@*@+......,:.;+,+:.....................
...,,,;;*?*S%??++:,..?%......,#@%:.......%;*S+;,%:....................
....................*%,......,@#,.......,#:??;S,%;....................
..................,%%,........#?.........+?,;;::+,....................
.................;S#*,,..,...:#:..........,:...,......................
................,@#?#*%,S+..:#?.......................................
................,+%S##?S@;,+@*........................................
...................,:?%@%++@?.........................................
.....................,,+?*S%,.........................................
.........................,,...........................................
......................................................................

......................................................................
......................,??::...........................................
.....................;S@%##:..........................................
.....................?%#%%?S,.........................................
....................,#@%%?%?+.........................................
....................;SS@;S*+#%,.......................................
....................:S?@::.,#?*.......................................
.....................S;#:...::S,......................................
.....................%*@;....,#,......................................
.....................S*%?....,@+......................................
....................:@+,S?,..,?#*.....................................
....................?@,.:@S,...:#?....................................
...................:@%,.%*?S,...:S%,..................................
...................S#,.:@:.*#;....*#:.................................
..................;@;..*S...:S+....+#+................................
.................,SS...S?....,S%....:S?...............................
.................+@:...%+.....,%%,...,%%,.............................
................,#%....%;.......*S:....;S;.,..........................
................+@:...,S,........?#:....:S*%+.........................
................%S....:#,.......,?##;....,?%%S;.......................
...............,#;....+@,.......:#@@#:.....+S@#,......................
...............+#,....%@,.....:+S@@#@S,.....*@#:......................
...............??.....%@,...:??SS*S@@#%.....,?S.......................
...............#+.....?@,..,S%%#?##S@%#;.,:*+,S+......................
..............,@%.....,#%,.:#%@#@SS#@S?#,,?#:.:#:.....................
...............*@+.....:SS:;@#@@@@SS#@?#S+.,...+S,....................
................*@+.....,?#S@?S@%SS+%?@%#@?.....S%....................
.................*@+......*@#;;**,,,..:+@?SS,...,#?...................
..................*@*......+S;.,:.......?%%@S,...:@+..................
...................*@?,.....:#:....,;;:,.?#+SS,...;#+.................
....................*@%,.....S%+,.,??**,..,+%@%....;@*................
.....................*@%,...,SS??+.:*+*...,;%%@;....:#%,..............
......................?@?..,#S%S%+..,,,.....;@@@?,...,#S,.............
......................,?@+.%SS#+#%%+,....,.:?@@#@#;...S@+.............
........................%@%#%@+.:%#S%:,+?+*##;*@#?@?:+@@%.............
........................,##?@+....?#????*%@+,..+@?%S@@@@*.............
........................;@%#*.....*S#%;###;.....:S@?%?@S*.............
........................,*S@;.....?#S*SSS:........+S##??*.............
..........................,+#;....%S%+@%,..........,;:.?*.............
............................*#,...:##@S:...............S:.............
............................+%.....,::.................#:.............
............................?%........................:#,.............
...........................,#+........................:S..............
...........................%%...............:+,.......+#..............
...........................S%.............,+%;........*#..............
...........................,#?,..........:?+,.........?#..............
............................:SS,......................*S..............
.............................,S?......................?#..............
..............................,#+.....................S@,.............
...............................+#:....................S@:.............
................................S@;..................,@@;.............
..............,;+**:.,*,.:+.....;@@*;,,..........,,:+?@@*.............
.............,%;::S:.*%%,.**.....%@@@##SSS%%%%%SSS##%SS@%,............
.............:S..;?.;?;S?,;%.....?@#SS%#??%#SS#%S%S%??+*@%:...........
..............**,+:.+,.:;,+,....?@+::;;;;+++;;;;:::,,...+%#+..........
...............:,..............+@;............,*+,........+@*.........
..............................+@%..............,;*+:....,..*@;........
.............................,SS..................:?*:..+*;,S@:.......
..........................,:*S@#:...................:+*;:::;*SS,......
....................,:;;;*?*;:,*S:..............;*,,;,,:+***;,##,.....
................,,+%%*+;;:,.....:?;,............,*S*S#%+..:+++%@*.....
............,:+*?*+:,............,++*;............+@?;,,......,%#,....
.......,:;+**+;:,....:;:,,...,....,;*?;..........:@*...........,#+....
.....;??*;,,..,,,....,;;+*+;+?+.,**;::**.........:#,............S%....
...,%%;......,;+%#S%**???%?;,.,;?+....,?*::,.,,:,+S..,,::.......%%....
...?*........,+%%?+*%?*;:+?S@%%+,.......;@@SSS#@@@@,.+*+S*,.....%%....
..,%,.....;%%%?:............?@@*+,.....,SS?S+::::*@+.,*+:;,.....+%....
..;S......,;;,..............?#@@#*++;,.+@?S?......+@;..,,.......,#:...
..:S:......................+@%#@:.,:;**S#S#*.......;:...........,@;...
...;?*:,...................S%?@?.......:+*SS;...................:#,...
.....;***+::,,.............#%S@?:::::;;;;;;S@*,................,S*....
........,;+********+;:,,,;*SSSS%????%%%****?%S?%%?+;,,.......,+S*.....
..............,,:::;+****+;,..................,:;*%%%S#SS%%??%%;......
.....................................................,+?SS?;:,........
........................................................,,............
......................................................................
......................................................................

......................,.,..,..........................................
....................:+?S%SS?+,........................................
....................*@S@S#@S%?;:......................................
.................,+%S@S@SS#@S*+S+.....................................
...............+?SS@##@%S?#SSS#%?.....................................
..............*@@S%##S%S?+*%S#?;,.....................................
.............;@*;+?*%#SS%?**:#%,......................................
.............?;...,:SS+*%#@%;@@+......................................
............,%,:,..*?%#%?@@?*##?......................................
.............%*+*,.:#@SS?*#?S#?*......................................
...........,*;+++,..;**?S#@S@%*:......................................
...........:?*+......,:%%%###S*;,.....................................
.............+#?+,...::*,.;S@%:;+*;:..................................
.............,?%:::++;....;S#:..,;*%%%***+++;:,.......................
...............++++%?+,..:##*;,,,:*;+SS?+;::;*?+:.....................
....................?##?,+#%*:;?..,**+?*?+?%%+:;+*+,..................
....................;###?*@*%.?+...,,;+;,,%S++**+*?S*;:,..............
.....................:#@S@#:?;?.........,%#;.....,.,:;;*+;;:,,,,,.....
......................?SS?:.,%*........,%#*.,,,.....,:..,:+??*+++*?:..
......................*;.....:?:;;;;;:;#@S?%****++*++;;:,...:+++S%%*..
......................*;........,,,+?++%S,:%......,,:+*?%??*;,,,::S;..
......................+*........,;?*+:,;,.:%............,,::;+***?;...
......................,?:......,;;+;:.+,..:%...................::.....
.......................,?+,.......,,......,S,.........................
........................,+??;,.............%:.........................
..........................,?#*:............?+.........................
............................+*,............*S......:;++;**,;,.........
.....:++++++??*+;;::,,.......%#?+;;:;:;;*?%#@;....;+,++;??+:*.........
...:?*:,,:..,,:;;;;++*+*++;;:S@####SSSSSS#%%*S;...:+,+,:++;;;.........
..,%:..,+***?...,;+,...,,,,:S?:;;+++*++*:,,..:S:...,,......,..........
..:S...,;;*?%*;::;*+:.......%;,...:....:;,.+,.:%,.....................
...%%,.......,;**+;++;,.....:,*:..+;....,;,:+,.+?.....................
...,%#+......::,.;?;+;*::;*+,..:...,........:,.,%,....................
.....;?%;.,,.:S?**#*++++;;;*%:;++*;....,;;+;,...%,....................
.......;%+,+;%S%SSS+:;;++++*%%?*+:,.......,;*:.,%,....................
........,%*;#%S%;,+S*+;;:,,,.............,,,,;;,%,....................
.........,+??SS+;%*,...................,.,*+:,%?;.....................
...............*#:.....................*,.;,,+S;......................
...............**.....................,*..:*?;,.......................
...............;S:..........,:,...,:;*?++**;,.........................
................;%;.....,,,,:*%???%SS%*;:,............................
.................,%?+;::;?S?+;;,,,....................................
.................,*%%SSS?+:,..........................................
..................,::;:;..............................................
......................................................................

......................................................................
..................................................,+;;:,..............
............,................,....................;#*#@%S:............
................................................,;S**:;%S%?,..........
.............................................,;*?*%%*,.;?+;...........
.........................................,:+?%*:.,?+S#,,S,............
......................................,***+;:..:**+??:.%?.............
....................................,*?+,....;*?;+?+.,*#:.............
...................................+S;....,;%+:+%+..;S*,..............
.................................;%?:...:**;:**;,.:%?:................
................................+S;...:*?;:+?+...;%*..................
..............................:%*,...?%:,*%:...,??,...................
.............................+S+....??.;?;....:%+.....................
..........................,;??,.,,,**.;%+....+%;......................
.........................;%#@??SS%S#??%,;,.,?*,.......................
........................?%?S%?+:,,,,?%,..,*%%;,.......................
.......................*?%*,..,...,?*...:%+,:*?*;:,...................
......................?*..:+++;..+%;...;%:.....,:;*?*;;;..............
.....................?*..:;,..:;??,...;S;:,........,;#@#%;,...........
....................??...,:,.:##*....:S;;;**+:::,....S%@#SS+,.........
...................+@%+.,??,+?+%?,..:#;...:;++::....*##S,.:+??+,......
..................,?@SS.,;:??*.;SS;:S;............,*##?,.....:+*+,....
...........,;+;;:+S;S%*...:S:*..:%##@+.:,,.......,%@#+..........+%....
.........:%SSS@@#@@+;#*...+%:.....+S#+.;?*;.....+S#%:............+*...
....:,.,?%%###@@@@%%::#%;::+;....;**,...++%::;+S##S,.............,S,..
...+%S?%@@@#@#SS@@S%,.:?%#%;...,*@S*;,,:+?##%??S@S:;;;+++:,.......#;..
..,#S#@@@#@###SSSSS#%,..,,?S???**%@%*;;+??+,..:?S+;+%;?;;++,.....:S,..
..%@@#S#@@@SSS%%?SS%+,..;*%:,::...:*?;+%%;:+**?;....;;::....,:...*+...
.,%@@@##S@@##SS#++?+,...+*:.........+#%?:,,,,........,......,%:;:%....
.,+#@@S?#@@#%SS%???+,S%?+;........,?*++,.....................:+S?,....
...,:%S#@##SS#SS*++*?+:,..........??.....................,:;+*%+......
.....,;?*,,*%S%%?++;,............,#:................,:;*SS?+:,,.......
.............,..............,,,,.,S?..........,::;**++;::,............
......................,;;+*;*;+;;.,??+;:,,,,;?%%*+:,..................
......................:?.;+**,:,?,..:+?%S%SS%;,.......................
......................,+:;,,;;::;.......,,,,..........................
........................,.............................................
......................................................................
......................................................................

...............,::,,........::::::,...................................
.........,,,,:+;:::;++;:::++;::++;+:::::::,,:;++;;;**:::,,,:::,.......
.......:*?+:*;,...::;++*%?;..,::,......:++*+::,,.:;S%,,,,,,;,,:::,,...
.....:;?S?;*:....,,,:+?*;,.:++*;;::;;++;+;;::;:::::S*;;:;?*;+,..,,:;..
....:S*++*;:,.......,%;....,,,,......,;+?,,,,,,::;%%:::::,:,;;::+;,*:.
.:*;;;;;;??+;;;;::::+S,.................,.......,+S%::::::::,,,,,,:*,.
.:*::::::;+++,,,::::::++;::::;:,,,,,,,:::;::::::::;;,,,,,,,,,,::::;,..
.......,,.....,;;+++,..,:::::::::::::::,,,,,,,,,,.....................
..............,,,,,,,.................................................

......................................................................
.............................;;;:::,,,......::,.......................
...........................;?*::;;;;;;;;;++*S?%+......................
....,:,..................;?*,..::::,,,,,,;****%?......................
..+%S%S+..............,;*+,..;?+;;;;;;:::;SS+::,......................
.:@@S##@?;,.........:+S#;..,**,...........;S:,,,,.....................
.*@#S#?+%SS+,....,;%?*%SS*??:..........,:++SS*;;++;;,,................
.:#%???%S?S#%,:;+%%+,,..,:+++?*+;:::::++;,,+?,....,;+;;;::::,,........
.*%%*?*???%%%??;::...........;+;;?#S**+?+;,........:+,..,,:::;;;;:,...
.+%?+?%%%S?%*:,..............,:,.?S%*?+:,*;......,*?;,........;:,,,...
..;+%#%%*;;%,:;....,,,,,:;;;+;++;*?+;,,:;+,......,;;+++;;:::,,,,......
....:*+;;,.*+*:,,,:?%?%*;:,,...,,::;;;;:%*.....,;;;,...,,::::;;;*;;;..
......,;;++%;:?%+++;+*.....,:;++SS;,,...*%,....,::,............;*,,,..
...........*:;#*..,:;++;+***++;;##*;:...,,.....................,,.....
...........:+:%S+%#%?+++++;;;;;+*%?++:,,,,............................
............,;?S#S;,,,,,...,::,,...,:;+++***++++;;;;;;:::::,:,,,,.....
................,.........,++%;+.............,,,,,:::::,::::::::::::..
...........................:,,:,......................................
......................................................................

...................................,,,................................
.......,:++:;+;;::...........,:++*?*++;;;::...........................
......;SS?:,+*+:+%*:.......,;**+;+**+:..,:;+;:,.......................
...;??#%?;...,..,:::+......++..,...,:*?+:.:,,;+:......................
..+?@@%??%+,..,::;+;*+:..,:?...+:.....;+?+;;:.,*;.....................
.:S%#S%%%*%*+;.,,.,::;*???:*:..:*,,,,,,:+**+;;,+%?,...................
.,+%####S%%SS*;:+****+***+.:?,.:?*?,::;.,;%%S+?S%*+;,.................
....,,:*SSSSS#S%:,:+?;.,::,.;?,..,;*;:+..+%S?;*S*,.,++:,,.............
.........,::;:+;....:S:;;:...;?,...,:;;;+SS%....:+;::,:;;;;;;;;;;+++:.
..............*:...:;+*,,.....;?,.......,+;+;;,...,:+++;;;;;:::;+*++:.
......,,,,,,,.++:;+**+?,.......*?,.......,..,;?*::,...,,,,..,:;??+:...
.....:+**+?:*.:##?*++?%::,....,:+?,............;++?*:,...:;;;*:,......
.....,::,:,::.,?@:....*,,:,,...,;;?,............,+;+;..,+*:,,.........
................;%....+*::,::,...:SS;,............;,+++%:.............
.................%+...,*+*%%*;::?SS?S;...............,,?:.............
.................,%,....,,:;++*S##:.,?*:...............?;.............
..................:?,...........:+*;.:%%*;,.........;,:*,.............
...................;++;;;;;;;;;;;;;+?;;:,,,........,%*+,..............
......................,,,,,,,,,,,...,;**;::,.....,:++,................
.......................................,:++*+++++;:,..................
.............................................,,,......................

......................................................................
..............,::;;:::::,,,,,,,,::,,,,,...............................
...,;+**+;;.,:;+,,:::::+S%*+::::;;:::::::::,,,,...................,:,.
...S?,;,,;+*+;:..:.....*?;;,...,:::;;:::::::;:;::::::,,,.......,,:;?+.
.:?S%?*:,+::;+:.,,....:S;..:,;.,,,,,,,,::::*+;++;;;;;:;;+;:,,::;;;:;+.
.?#S#?%%??.,+S+.....,:+#*,..,,.....,...,:..,:,.*;:;;::+;+S*++*+;,,:;,.
.;?%%???;;?%;:***;:;;:++++;,......,:+,,,,,,....,.....,;S*::::,,:,;;...
..........,*;,.*?;,,:+:,,,:++;;;;;;;+;;:;++++;;;;::;;++*;::::::;::....
............,+;,,:;+:.,:::,..,,,,..........,,,,,,,,,::,...............
..............:;;:,..,++**+:..........................................
......................,,.,,,..........................................

......................................................................
..,,.........................,,,::::,,,:,,,.,::,,:::::,......,,,,.....
..;+:,............,;;;;::;;;;;;;;;;;;;;+**%%*:::::,,,:;*;,;;+*+++?;...
.**+::;:,,,,.,::;;;::::::::::::::::,...,;;;S%:........:*S?+:,.,::?#*:.
.+?,:;;:;;:;*S+;;;;;:+:,,:,,,,,...,,.......;#+......,:++;+?;:+**%S##%.
..:;:,,::;%?;;,,,..........................:S?:,::;;;++??.,++%S%%??*:.
....,:;;::?*;:,,,,,,,,,,,,::+::::++?*:::::+++++;:::::::*S;;:...,......
............,::::;::::::::,:,,,,,+%%*:;+;;;::::::::,,,,:,,............
.......................,:;;+;......,,,,,,,,,,,........................
.......................,,,,,,.........................................

....................,:,...............................................
.................,:?##%:....................,..,......................
...............,?S#@%;?S?,..........,,::;;++;+*%?*+...................
..............,*@#%%?+SS#;.....,:;;;;;:::::,.::+%;++..................
...........,+%#S###SSS%#S..,:;;;:,..,;++++;++***+:.*..................
..........,%##@S**#@S%###++;:,..,:+*+;:.....,+?*,.;+..................
..,.......:S%+*;*+?#SS%##S*..,:++;:......,;+;:..,++,..................
.+?+.....,?,,...,,;S##%#%@S;++;,.......,*?*::..;*:....................
.;%;.....,?:.,,..,?####S%#*S?;:,,...,:+*;,..;:*;,.....................
.:?:......++,*+;..;#?%%%#*,++?%??*;+SS,...:*?+,.......................
.,%*,.....*+;:;:...::%%S%,,,;;,.,++**#*.:?*;?*;;:,....,,,.............
..*S+.....,??;,...:,,;,*%,+..,....,*:?SSS,.....,??%?*++;;*?*+++;;:....
...,,......;S+;;+%*:...;#;;:..;...;;.,###*.....,*,+S%?**?+++++%S:*:...
............,:;:,:;+?%+:%%,;.:%...;::;#??#,.......;?,,,,,.....,#,.*,..
....................,*S%S+.:;*%:,:*?*;:.?S,........,.........,;%+;+%;.
......................,*%+,,+?%?*+;,...:#%................:;++;,,:,,..
........................,;?*:,.,::..,,,%S:...,........,,:+*;,.........
...........................;+++*%*;+**?#S;;+*++++;;++++;;,.,,:,,......
.....................................,,,,:::;::,,,........,+:*:+......
..........................................................,,,,,,......

....................,,,...............................................
................,;++%SS+..............................................
..............,+S##%*%#@+................:*+,.........................
..........:+?%%S####*,,+S;:..............+?***,.......................
........,?#%**;*?*?%*;**#%:...............?+.;*+,.....................
.......,*+;.:,,%+?%++*?S?:................,*+..;*+,...................
.......?+.....,*%S?*%%?%;................,,:??,..;S+:.................
.......%;,:;,..:%%?%*+?%%.......,::;;;;;;;;:+S:..;%+%*................
.......*?,+;,..,?****?*S+,:::;;+;::,,,:::;;;+S;;++,,*?*:..............
......:S;.::,...,,**S##+;:::,,....,;**++++***:,,,,;?,.+#S??:..........
......,+;,,......;%?@#;:+**+:;*+?%?+;***;;:...:;+;:;*%##%?*?+::.......
.......,S+;..,;?,,:+S#***;S*::%**,?#*:....,:+%%*+;,,*@?;,,:.+%*+......
...:,..,%++**++,....?#*;;*;..,+++.,%%,,:;++?::::::+++?*+%%?:.:%?+;;:..
...%%+,.,,:+S;,.....;##,.%+....,,..+%SS+,.,,......*+....,::,..S?*??:..
..,*%?,.....+%?*:....?#*.:?;......,;#SSS*,.......,+;........:++,,,....
....:*+......:*##+,..+@?...,...:++*+;:.*S*........:......,+*;;,.......
.....:?+.......,*##%S#S+;;::...:+,...:;.SS,...........,;++;:*S+.......
......:%?:.......:S*;:,,,,,,..:;::....:,SS,....,,,:+;+*;,..,S?+.......
........+*,.......,+;:::,...,;;,;,..,,,*#%,..:;??*?+;,....:?%,........
....................,:;;++:,,,,;+++*?*??*?***?*+:,..,,,...++,.........
.........................,;+**?*;,,,...............+:*;+..............
............................,,.....................;:+;+..............
......................................................................

.........................,;?%+;;:.....................................
........................*##@@@##@?:...................................
.......................+#@@@@@@#?@#+..................................
......................;#@@@@@#@@S@@S..................................
....................;%#@###@@#@##@@*..................................
...................;@@#####S?SS?*S@%,.................................
..................,#@%@?S?#S?;##S#?@S,................................
..................+@+,+,**#@@SSSS#%#S?*?*+,...........................
...........,:;;;;;%%....+###@%S+%%%#?,.,:+S,..........................
..........:S%??*++#%.,:,,;%@@##S??#?%:....*%,.........................
..........+#......+#??*:..,%*+**S#SS@:....,#:.........................
..........:#;**+;::S*+*:.....:S##SS@#,.....#:.........................
...........+S;,:;+*#+;,......:%?SS@@%.....:S,.........................
............:%*....?##::.......,%%#?%.....;%..........................
..............*%;..%@@#+...,*+..*,%%%.....+S..........................
...............:?%+S@**?++*S+..,*.+@S,....:#:.........................
.................:%#@;.:;*@%.*.:%%#@@%,...,@*.........................
..................,S@:...?@*+?+S#@?+%#%:..+@%.........................
...................;S*...?##@@@#%;..,S#@?;@#S,........................
....................:@:..,*%%*;:.....:##@@@S#,........................
...................+@?,...............:%#@##%.........................
..................;@*..................,;+;@+.........................
..................S+......................:@,.........................
..................%+......;,............,:?*..........................
..................;S,.....;*:...........,%#,..........................
.............:*,...?%......,;+;,.........%*......,....................
............;S*S?+.,#:.......,,,........:#,......%*,..................
...........:*??S?:..*?................;;%?,:,:::+%+?%:................
..............:*%S%%S#%S,..........:;*?%@%%%??%?%?*?:,................
.................,;++#?:...........;??+;S::::::,,,?,..................
....................+##;,...........:??#*.............................
....................+@@S#S??+++*?*??*%#@+.............................
...................+@#SS##S@%#S%#%@SS##@+.............................
..................:@+..,,:;;+++++++++;+%@;............................
.................,S*................,,..?@+...........................
................;S*.................,*;..+#;..........................
...............*#*?%+.................:;+*#@*??????+++*++++++;:,......
...........,:*?%;+?;*?;,.............,**S@S*;;:,,,,,,,:+??*+:;+**:....
.......,;+*??+:...;%;,;,............,;%#?:.....,;++*+*::+?;,....:?*...
....;?%%*;:........,**+;,..........:%%+,.....,+?;::,,,...,,......,S,..
...?#+:...+*?%%%%+,,..:;,...,.......,....,,;*%+..................,S,..
..*#,.....:;:::%@#%SS%+;+;+???*:,,,:;**SS#S;:,..................,?*...
.,#;..........,+:,.,:;++S@?:.,;*???*+;:#S%#,..................,;?+....
.,#;....................,#@#%?;::,,....:#S#*..............,:+**+:.....
..*S:....................*@#@@;+**?****+%@@@;:,,..,,::;;;*?+:,........
...;?**;,................*@%#%......,,,::;;++*?**?***??%@+............
.....,:+**+;:,,.........,###@?;;;;;++++;;;:,,,,.,,,,+*?#?,...::;+:;,..
.........,:++***+;:,::;*%S?+++++;+;;;;;;++++*+*+****%%%;....:%,:%+;*..
...............,:;++??%*:...........................,,......:?,;*;;?..
.............................................................::,,.;,..
......................................................................

...............................,:;+*+;:...............................
.............................,?#@#@@@%#%;.............................
.............................+@#@##@S##@#+,...........................
............................:S@S@@@@S%;#S@:...........................
............................*##@@@@%SS%@#@%:..........................
............................,?@@@@@:*#@#%S@@%:........................
............................,%#@@#@?*%%S+S@##@:.......................
...........................,%S@@#@@#S,;S;;?S?#+.......................
...........................;%#@%%@@*;..,...,.;?.......................
...........................+S##%%#@;.:*??;.:?S?.......................
...........................:@SS+#%%;,?**%%:*?#,.......................
............................S##@#%?;.+?*+*%;?S,.......................
............................:@#?@%,,..:;:+#;*#,.......................
.............................:#%@@;....***#%#;........................
..............................;@@@*...:+??;#*.........................
..............................,S?:%?+,+?@SS#,.........................
..........................,*?S@S,..:?S****@*..........................
.......................:*?SS@%@#:....,%?+?@#S*,.......................
...................,;?S%?+,.+#%@%....,%,,%%##%S+,.....................
..................+#@*:......*SS@?,..,:;SS*#:.:+S+....................
.................;@@:.........*#S@#?+*%@SS%:....:#;...................
.................S@*...........??%SS##@S%;.......+S...................
.................S@,......::....*SS%%%*:.........,#,..................
.................?@,.....,@%......,,,............,@:..................
.................;@;...,,,SS..............?;..,,.:S,..................
.................,@S?%S##@@#,............:@#S#####%...................
..................S@@##SS#@?.............;@@@@S@@@#,..................
..................+@@#S%%@?;........,:;?,?S::,,,?S,...................
...................:@;..,@;.........,*+,,#*....,S:....................
...................,@+..:@;.?:,+........;@,....*?.....,:.::..:,.:,....
...................,@*..:@%%@;#?,,,:,...%?....:S,....,?:;?*.:S*.:?,...
...................,@+..,SSS##@#S%S@#%%%@*....%+.....:S,?%%:%+S+.?;...
...................;@:?+.#@#@##@S%@S@%@#@:...**.......+;.,,::.:;:+,...
..................;#@:;+.%@;:;++++++;::#%...+@+........,........,.....
................,%%*@:...:@+..........+@%;.:S?@%,.....................
..............,+S*,;@:...,@%.........:@+,,.;S.:S#*:,..................
.............,%S:..;@:...:@*.........?%....;%...:?##?;,...............
............;S?,.,:,#?...+@:........,@;....??.....,+S@#?;,............
..........:?S;..,:?*S#,..?S...?;,...;#,...,S,........;SS##*,..........
........,?#?,...,?**%@;..S?:..:###%%#S....?%:::,,.....,;*%@#;.........
.......:S#?*,.....;S+@S.,#?%;??@#;,,??...;S*%%%SS%+;;*?,..:S@+........
......,S@?,........:%#@:.#@@@@#S#,..%?..,%:....,:+S@@%;,...,+#?.......
......;@@:..........,+@+.#+::#S?#*,,#?..?*.........+S##:.....*@,......
......:@@,...........;@%.SS..:%S#@##@?.+%............,+,....;#*.......
.......*#?;:,,.....,?##S.;@;..:@#::+@+.%S??+;:,,,.......,:+%#+........
........,+?%###%*+*#S:*S.,%@+..%#,.+@+.S*:;*??%SS%%%??%S#S?;,.........
............:+@#%%%+,;#%..,%@*;:S#*##,.+S*,...,,:::;;::;:.............
..............:#?:..?@@;,,+%+@@S+@@@+,...+%;..........................
...............:SS;*#@S#%%S@S@@SS@@S#%+,?S##%:........................
................:@@#+#S@#+@##??:,S@@*:%%S%S@@#,.......................
................,+;,,@#S#%S@@?...:%*..,?%@S@@%........................
.....................;+;#@@*+;..........+%*?;,........................
........................;;;,..........................................

......................................................................
...............................,,:;++???%%%??*:.......................
.........................,+???%%%%?*+++;;;;+?S##?:....................
.......................+S#%*;:,...............,+S@%;..................
.....................,S#+,...:+?%%S%%?+:.........:?@%:................
....................,S%,..;?SSS#*@+S*S@S%+,.,:,....:?@?,..............
....................%#.,*S#%#+%@SSS@SS#?@@#***?*,.,..;##,.............
...................:@%%@@S#SS?+:,.?*,;S?##@@#:.;?:+*..,#S,............
...................:@@@##?;:.....;%..%;.,%@#@@*.:%:S:..,##,...........
...................:@@%;,.......,%:.:%..:%;S@@@?.+:::...*@+...........
..................,%#:..........,,..+*..?;.,%@@%........:@*...........
.................,S#:...............?:.,%,...%@+........+@+...........
................,S#:................,..,:....+@:...,?,..*@,...........
................?#,..........................%#...:?;..,#S............
...............*#,..........................,#+.:*?,...;@;............
..............;@:...........................+@???;,;,..%#,............
.............,@?...........................,S#;,.;?*,.;@*.............
............,S#,..........................,:@?.,*?:?,.%S,.............
............*@:..........................:**@+:?+.?;.+@:..............
...........:@?...........................*+S@+,,.?+.,#?...............
...........S#,..........................,%+%@;.,?+..+@:...............
..........;@;...........................;?**@;.:+..,#S................
..........S%............................%+%;@+.....+@;................
.........,@;............................%:*:SS.....%@,................
.........+#..........,::+;..............,...*@;...,#%.................
.........S*.......,+%@@@#@?:................,#?.,::@+.................
........,#:.....:.?@@?%S+##@?,........::.%:..%%;?;+@+.................
........:@,....,%;@#%S***%%#@S:.;,,,..*;%S,..+#,..*@+.................
........:@:..,..+?@##:....;%#@S*%,?;.,??@:...,@:..*@+.................
........:@+::?+.;@@@?......,%S@#,+*.,?S#;.....S:..*@;.................
.........#%;S*?+,*@@+.......,%@#;#SS#@S:......S+..*@,.................
.........*@:,**+*,?@S,,.......+%##@S;:........SS..?#,.................
.........,@S..:**,.+@S+,%?,..,+?@@?SS,......:?@@;.SS..................
..........?@%?*?????#@;S@@**.:@@@@%,%#:...;%#S#@%.S?..................
..........,@@@@@#S@%#@@@@@S@*+S?#?@:.%#;+%@#@S@@,.#*..................
..........,S@+;;:%#S@@@@@@@@SS##+%#%..?@@@@%+,S@,.S;..................
...........;@*...%@@@@#@@@@@SSS@:%%#;.,%@S;,..S@,,@:..................
...........:@+...%@@@@#?@%#@#%S@;*?%%..;@+....S#.:@:..................
...........?@,..,#S#@@#%###SS?#@;?**?..?@;....SS.+@,..................
..........,##...,S@@%#?%%*:#@#S@%#%%*.:#@:....SS.+#,..................
..........,@S....%@@%##?S%**S#%%S%S%;.%@@+....S#.;S...................
..........,@S....;#@@%@@???,+#@#%#S+..SS@+....SS.:S...................
..........,##,...,?S#@#@@S#;?%S*??,..:@*@%....S*.;#,..................
...........S@,..,S@@@@@###@#S**S*,,,:%@;@S....S+.%S........,..........
...........*@;..,#@@@@##SSS#@@S%S###@#@#@@,...S%S@:........,..........
...........;@*...;@@@@#@%?%S#@#@@@@@@+@@@@,..,SS%;....................
...........:@#,...:S@@S@@@@@@#@S*+?%S%%*@@,..,@:......................
...........,#@,...,#SS@#@##S*+#%...+@#,.##,..;#,......................
............*@;...*@,,,,:;,...#*...+@%.,#S...+#.......................
............:@?...S%.........;@;...:#:.:@?...?%.......................
.............S#,.,@+........,#S....*#..+@+...S+.......................
.............+@;.:@:.....,+%S%:....;#..S@;..:#,.......,..,,,,,.,......
.............;@?.+@,.,:*%@#?:....,,*@:,@@,..S*......:*:,?*:S+%;:*,....
.............;@?.+#*SS##?;,...:+%S#S@?;@%..+#,......%+,?%%,#+%?.?*....
.............;@*.;@@**?,..,;*SS?+:,.%#?@*.,#%.......+*,;*?:S+**,?;....
.............%@:.,@#?#@#%%#S*:,.....+@@@,.*@#;.......;,....,,,.::.....
...........:?@*...*@:.:**;:.........:@@*..%#S*........................
........,+SS?*+,,..%@*............,*S@+...S#+,........................
.......*#@@*%S%S;+S#@@S:.......,:+S#?:....%S..........................
......;@S*@@*+S+S#*+%#@S....,?S@#S%*,.;,:,*@*.........................
.....,##%@S+?S?#%,...+?;....+##%%?*#;;@:#?S@@?........................
.....,+??@#@@#%+...................#:%@:##?@#@;.......................
.........:;:::....................:#;@@?@@S@%?:.......................
..................................;@#S#@#?S*..........................
...................................;;.,:,.............................
......................................................................
......................................................................

......................................................................
..........,,..........................................................
..;;,,...:??,.........................................................
..;*SS*+,.**...................,:;,...................................
....,****+;,..................*%?@#*:.................................
......;++++*+:,..............;#@#S?S#,................................
........,++::+*+:,..........;###%*S#S%,...............................
..........:++:,:;+;:........*?*;,:SS?S,...............................
............,;**:.,++:......:*,,;;;%S+................................
...............:++:.,;+:.....?%:+*,:?:................................
.................,;+;,,+%*+;:;??;.:?+.................................
....................;**+#S*,;*?#?++,**:,..............................
......................:*#%+,..+@+,..*@*;*;,...........................
........................S%;:..,?#%?SS?,:?:+;,.........................
........................,;%,....:;+;,:,:;..:+:........................
..........................+*.........:,.,..:*S;.......................
..........................;*......,....+?+?S;,;+;:,...................
..........................,%;:....;;,.:%,,:;*;,.:**;,.................
...........................+?.......::**.....:*+,,;;+:................
...........................,?.......:;%;.......:++:::;+,..............
............................??;:,...;:S:.........,;++:,*+,............
...........................,?%%%%??%?%%?:..........,:**;++;,..........
..........................,*:..,,,,,:,.:S:............,;+++;;;;:::,...
..............,,:::::;;;;+S?::;:...,:+;:?%+;,............,;+;*%%**:...
............;?+;+*+++;::++:;+:;:..,*?*%*+:::++...........:%,,,,,......
...........,@;...,;*+??**::,**?%::+?;.++::...%:..........;S;..........
...........,?*:....,,::::*S?+:,+?#*....,....;?,.........,+?*,.........
.............:**;:,......%S,:;;;;%%;,,,,,;;;*,.:;;,;,:....,...........
...............,;++++++**S%;:;;::::+++*S?+;:..,+;++*;+,...............
...................,,,,,,,,,,,,,:::::::;,......,,,,.,,................
......................................................................

......................................................................
.......................,*%+;,.........................................
......................,%@S##*.........................................
......................:SSS?%%:........................................
......................?#@*%S*%:.......................................
......................??@+**;SS;......................................
......................+?#+...*;%,.....................................
......................:%%?.....%:.....................................
......................:S*#.....%:.....................................
......................+#,%?,...%#:....................................
......................S%.,#S,..,+S;...................................
.....................;@+.:S%S:...;#+..................................
....................,#%,.%*.+S;...:S?,................................
....................*@,.,#:..:S*....?S,...............................
...................:@*..:S....,%?....+S:..............................
...................?#,..+%......?%,...;S+.............................
..................:@;...+?.......?S,...,??,,..........................
..................?S....**........*S:....+%??,........................
.................,#+....S;.......;%##:....;%?#;.......................
.................;#,...,@;.......;@@##,....:%@@,......................
.................?%....:@;....:*%@#SS@%.....:##,......................
.................S+....:@;...+%%#%%S###*...,:;S,......................
................,#+....,S?...%%%S#SSS#?#:,+%*.*?......................
.................%@,....,S%,.SSS#@S%%@S?#::*:..%+.....................
.................,SS,....,?#+@SS@#@S?SSS%S*....:S:....................
..................,SS,.....*@@?+??:;::,*S@S%,...+#,...................
...................,%#:.....;S*.,;......;#+@%,...*S,..................
....................,S@;.....,#;.....,,,.+@?S%....?%..................
.....................,S@+.....*S+,.,?**+..:;*@?....%%,................
......................,S@;....*S?*;.;**+...;%%#;...,?S:...............
.......................,#@:..?#SS?+.,,:,....:#@@*,...+@:..............
........................:#S,+#S@+%S%+,...,.,*#@S@S:..;#S..............
.........................:#%#S@*.,?S%*,;*?*S#++##%@*:?##,.............
..........................?#?@+....?#%%?*?@?,..;#%SS@@@#,.............
.........................,S##?.....?S#??##+.....,%#%?#S#,.............
..........................,*%%,....%#?+S#;........;%#%+#,.............
.............................*S,...?#SS#:...........,.;S..............
.............................:@,...,?%%:..............?*..............
.............................:#,......................?+..............
.............................*%.......................%+..............
............................,#:..............,,.......S+..............
............................+#,............,+*,.......S+..............
............................,%%,..........;?;........,#;..............
..............................?#:.........,,.........,#:..............
...............................?S....................:@;..............
................................S*...................,@+..............
................................:#;..................;@+..............
...............,,,,,..,..........?@;.................+@%..............
............+:;%+:%+%,++.........,@@%+;::,,,,,,,::;;*S@%..............
...........;%.:+%,#+S+.S:.........?@@#@###%#S##S#S##??#@:.............
...........:%:;;*:%+?+:?,........:#S??%??S?S?%S?%???*+;%#+............
............,;,,...,..:,........,#S,..,,,,,,,,::,.......;S%,..........
...............................,%@,...........,+*;,......,#%,.........
...............................*@:..............,+?;,..:;.:@?.........
.............................:?@#.................,+*+::;+;%@*........
......................,:::;+??*+%?..............,,.,,:+*;;::;#;.......
..................,:*??*++;:,....+?,............;%*+%*;,:+?++S@,......
..............,:+***+:............;?+;,..........,S#%;;,....,;@+......
.........,:++**;;:....,;;,,........:+?*,.........+#:..........+S,.....
.......;??+:,...,,,,,..:+++****;.,?*;:+?,........%*...........:@:.....
......?%;,.....,:*S##%%%%?%S*:.:*?:....;?::,.,,,,%;...,,......,#;.....
.....;%,....,::;?%*;;**+:,:*S#S%;.......:@@S%S###@;.;+*%;.....,S,.....
.....%;.....:%%?;............?@@%+,.....?SSS:,:::?%.,+*::.....,S:.....
.....%:.....................:#%#@?*++;:;#?S+.....,S+..,,.......%*.....
.....;%:....................%S*@?...,;+%#S@+......,:...........%?.....
......:*?+;:................#??@,.......:;*S+..................S;.....
........,:;*?*?*;:::,,.....,#@#@?**?%%%????#@?:,,............,?%......
............,,:;;++*****+***++++;;;;;;;;;;;:;*?%%%?*+;;:,,,:+S*,......
......................,,,,,.....................,:;+?#@S#S%?*:........
.....................................................,;**:............

......................................................................
............................,*%?+;:,..................................
..........................,+##@@@@##+,................................
.........................;#@#@@@@@##S?:...............................
.........................%@SS#S%##S@@S#;..............................
........................,S@@@SS@%S@###@?..............................
.......................*#@@##@##%%@#@@@#;.............................
......................+@SS@%S#SS##SS+#S@#;............................
.....................:SS*S@@#%++S@#@??#@##,...........................
...................,+%%S?S#*;..,S#@%*#S@#@:...........................
.................,+?*%S#%SS**+;,,S@?#@*S@@?...........................
...............,*%??%%%%#S?;:;*?*;S+##*SSS@:..........................
..............:%?,:%S%%SS%,,...,+%@@@@??%%@,..........................
............,*%;..;%%%S%#?,......,*@#++@SS@,..........................
...........;S*,...+%S%@@%#%:.......+S,*#@#+...........................
..........;#;...:?%+;:;#*SS?%*;,....+S+S%,............................
.........:@;.:*%S+.....;%@?*S+*S%,...+S?S;,...........................
........,S?..+#:........;#%#+*?:S%....*S?@#?+;;;:,,...................
........*@,..+%..........;#@@#+.,#+....*@@#S##?**?%?:.................
.......:@*...?*........,:+S#+,,:*%#,....%@%%%,....,;%*................
......,SS....S;......:?%*+:;?%#@?,S%....,#+?*........%+...............
......*@,...,#,....,*?+,.....,###+:@;....:#*,:+*??*+,:S:..............
.....;@+....+%....*@@+...,....+@#?;+#,....:##@@#S#@@#%S?..............
....,#?.....S*..,%@@##?,......,@@:,.S*.....:#S:,,,:+?S@@,.............
....+#,....,@;;%#%::?#@S:......S@?:;S@:.....:S%,.....?@@:.............
...,S+.....,##S*:....+S##:,....+@@@@@@S.......?%,...+@@@+.............
...:#,.....,#;........+@#%?S;...;**+::@;.......%;..+##@@;.............
...+S......;#,....,:*??+,.,*S.........*#,.........+S,,*S,.............
...*?.....,%+...:*%?+:.....;@,........,#?........+S,..?*..............
...*?......;.:*??+,........+S..........:#:......+S;+..S;..............
...%S:...,,;?%+,...........?+...........;S+..,;%%?:++.%;..............
...;*??????*;..............??..........+?:????*:.,*;:.%;..............
......,,,..................:#*,........,??;::,.....:,.%;..............
............................:?S%;........:+*+..:,...,.%;..............
..............................,%@;.............:?:....?;..............
................................?@:.............,:....**..............
.................................S#,...........,,.....SS..............
.............,:;++,:+;*:;:.......;@?,..........:+++:+?##+.............
............,%:;;S;#:,;;,%:......,S@SS?*+;::,,:;+%SSSSS#@%,...........
............:%..+*,S+,*%.?;......:#@#@SSS#S#SS###S%SSS?+;*S;..........
.............*+,+,.,;;;,;*,.....:@%%??%SS#S##S##%??+:.....;@+.........
..............:,........,.......*@:+...,,::::::,..........*?#?,.......
...............................:S*,.................;*::,.,+;%S:......
...........................,:;;S?;?.................,;+?*+:...;S*.....
.......................,;+??***%%,:....................:*%?+*?+:%*....
..................,:;*??*;+++?+,*,....................,**?****S#%@*...
..............,:+%S?*;,...,,:;;.......................,;,......,+#@,..
..........,;+*??+:,.................,+?*+,.......:*%:............:#*..
.......,;?%?+;,......::,,,........,*%*;:S?.,:::+%S?;..............;S..
.....;?%*:,..........:+***:,....:*%*,...;@?SS%##:,................,S:.
...,%S+,......,,,,;+++%%?*??*++%%+,......+S#?*%@%SS+,+?;..........,#,.
..,#S,.,????%S%?*?*+*?******%##*,........,%@S@%;,*;*S***,.........*S..
..??,...,:+?%*:...........:+**S@#%*+;,...%#%@%...,,.??.,.........,#%..
..S;......,........::,..++++*?##S#@?%S%+*@%@%,......,S+,,.........S?..
..%+.............;+?%**+;:::%@%%@#;..,:;?#@@:........:%%;........,#;..
..:?*:,...........,,,....,:+@%%@%,........:??;...................?%...
....;*%??*+*?++***?*;:+?+*?@@#@@?++???????**%@*,................,#:...
......,::;::::;;;;;+***%%?S%+;::::::::::::::::+%+,..............*#,...
........................,,,....................,*%?+:,.........;#:....
.................................................,:+*??+::::,:;S+.....
......................................................:+*?%SS%?:......
............................................................,.........

......................................................................
......::..............................................................
....,*##,...........................,:,...............................
...,#@@@?.........................:+S@%++,......................,.....
...;#*%*%:.......................*#@@#@@@%.....................+#*,...
...%+:*.%:......................:S#@@%*SS#,..................,%@S%S+..
..,@;*,*+......................+S@#%#S?S#@S,.................+%S%*S#..
...%+,,%,.....................*@#@*%#?+;%#@+.................;*,**+%..
...*+..*;.....................%@@*;*%?**@S@?..................*;,**?..
...**..;?.....................%#S;:..,,,??@*..................:%..S;..
...+?..:%.....................+#%??,;***:#S:..................*+.:S,..
...:?...?:....................:S,:;:?:+:+@*..................,?..;%...
...,%,..:?.....................?:.+??:.:S*...................*;..+*...
....*;...?:....................+%:+S%;;S,...................,?,..++...
....;*...;S,........,,,:;*?*?SS#?****+?@%?+;:,..............*;...?:...
....,%,..+S%??*+++?%??****%?%;?@;.;,,.;S@?+%S?%*++:........;*...,*....
.....+*,,....,,:;;S#+....,,.:.,#S;%,.+;%@,.+?:+::+#S?****+*%,...;+....
......+*?*;:,.....;S%...++.....:S#S%+*S#+..,?;...*#*,,,,,:::,...*,....
........,:;+***+++*@#:.,?,......,;*%S%*,....,?,.:#S,.........,,;%.....
..............,,,::%S%S#*...........,........?S+S@#????***??%?*+,.....
....................,,:*@;..................:#?+*?:.,,::::::,,........
........................%#..................S%........................
........................:@,,;:::.......:;;,+#,........................
.........................S;,:;;;.......,;+;S;.........................
.........................??...............:%...,,,,,,,,...............
.........................;S...............+*.:+;+*+?*:+;..............
.........................;S...............%?.+*.+:+?+;;*..............
.........................:@?;:,........,,;#*.,+,,.,,,,;,..............
.........................+@#@#%S%?****?%%%@;..........................
........................;#;*?%+**%%?%???*;**..........................
.....................,,,#+,,,,.............*+.........................
.............,,,,,,,:+###+:................;#;........................
.........;+++*++++++++;:;+??*:...........,;#@#%*+;+;;;:,..............
.......,?+:,...............,:*+........:;**;;++*?*;:;++??:............
.......;*....:+?++;:,.......:;;........,??++*++:::.....,:%+...........
.......+*...:;*+,,:++*+;:::?*:??+;::;++%S?,..............,%:..........
.......,?;..,:.......,::;+#S+::;+;;;:SS#*;................%:..........
........,+*;,............;#S%+**++;::+#@*,.............,:+?,..........
..........,:+++;,,.......%S#,...,::;;+*%S?*+;:;;;+++***++:............
..............,;;++++;::?@@S**???***+:,.,::;+++?S?,,,,,...............
...................,,:;;;::::;;++++**??*+;;;:,;%S?....................
........................................,,::;+??:.....................
......................................................................

............................,.........................................
......................,:+*?#?%*:,.....................................
....................,+?#@@@@S#@@#,....................................
...................,?S@@@#%@##@S@;....................................
...................,SS@@@#%@@@@@@#?:..................................
....................:S#@@S@S*S@##%S@S:................................
.....................*@@%S##@%#S%#%%@S,...............................
....................;@@#%@S@@@S:%@S;#@?...............................
...................:@@#%%#@#S@;+#@S%@%#...............................
...................;@%S###%S*#:?S@@??SS,..............................
...................;#S#@@@%;:.,%?@%S?#@#S*,...........................
.........,,:;;;*+**%#+;?SS:;*?%#%%??++;;:*S:..........................
.......,*%%?**;;::,,?%...*#+;:,,....**,...*%..........................
.......+#,..........,#*++:#:....,+;,:*%**?%?..........................
.......:#:.....+?+,,:+@#?+*S:....,;;...+SS%?**+;,.....................
........+S:....;?S#@@?%##?%*S+,..........;%S@@@#S?;,..................
.........:%*......,+%S@@@?@++S%%+,..........,;##;+S#:.................
..........,?%+,......,;@@@###;;+?S%;:.........;@S,,%S,................
............:?S?;......S##*+@#?:;S+;*??:,......?#S.:@:................
..............:*S%+,..;#@%?:+#%S%:..,%@@S?*+;,.,S#+,#+................
.................:+S%?@@S,?+;*@@;+.*#@S;,,:%@#;.+@S.#*................
...................*@@###?,;:,@@+?%@#?,.....+@@S%@@:??................
...................,*S@?#%.%,.+@@@@#:.*......,+SS%?.*?................
......................;%@%.*;:.*##%;,.*:.....,,.....+%................
........................?*:*%;..+,,*+.,;.....:?,.,..**................
........................,#@+?:..+**+...,,.....:+,?..+%................
.........................S%,+,..,;............,..*:.;S................
.........................#;.,...........,,..,+*+..,.;S................
.........................#:.................,***;...;S................
.........................+S+,........,?:......*++,..;S................
..........................:?%:........:*+;,....+,...;S................
............................:S+.........,;,.........;S................
.............................:S*.................,..;S................
..............................:#;...................*S................
..............,,::,:::::,......+#:..................?#,...............
.............*;*+S+?S;*;?:......%#+,.............,;?#@+...............
............;%..:%,;#;*.+*......;@@#%*++::::;+*?S####@@:..............
............:S:.?;.*%,.,?;.....:S@#@@@#@@#@@@@@##@@#%*%@;.............
.............:+,,..,...:;.....:#%:,:;+**??%SS%%%?*;,...+S?:...........
..............................%?..............;+,......;;*#*,.........
.............................*#,..............,+**;,...,?*+S%,........
...........................;S@;..................,;*?*+;:;+;*%........
......................,:;+?#%#*.....................,::;+**..%*.......
.................,;*%SSS?*+,.,?+,......................,;,,,,?@;......
.............,:*%S?*;:,........;,................:;;;+*?+,.;*%@S,.....
.........,;*%%%*:,:,,,..,,.....................:??;;;;:......,;S?.....
......,;?SS?*;,,,;**?**+?%%%:.....:*?%?;.......;+...............?%....
...,*%%*+,..;++?S*;;*****?%?,...,*S+:,:#:......,:;;:,.,,,.......,%*...
.,?#?:...:%?*+;;*?+:::;+*+;:..,;%?,....+%**++*SSS%%%S#@@@;.......,#:..
.+@;..:+?%%???%@S%??%#S%?%#S?%S?:.......,:;@#@+,....,%@%#S,.......*%..
.+#,.,??;,.;***:....+;:+*+;:%@@@S?*:,,....,#S@:......,SS,,........:S..
.:@:...............:+*+;,.,SS%#%::;*??**+;*#%@*.......,*%,........:#,.
.,S*...............:++:,.,%#?#S.......,;+?S##S@,........,.........*%..
..:S+................;?%%?@SS@;,,,,,,......,+S@?.................:#:..
...:??*+;:,,,,..,,,,.:;+*%@@@@#SSSSS%S%%%%*?**#@S:,.............,#+...
.....,;;****?%%%%%S?**??***+;:,,,,,,,:,,,,,:::+*?%%??*;:,,....,;%?....
.............,,,,,,,..............................,:;*%S%%%???S%;.....
.........................................................,;++;:.......

......................................................................
...........................:???%*;:,..................................
.........................;%@@@SS@*;+:.................................
.........................S@S#@@@+;S%?,................................
.........................;@##@SS?S#%S+,...............................
........................,?@###SSS@S??%?,..............................
.......................,?#@?%##?@@%???%?..............................
.......................*###?@S?*+@?+?*?@:.............................
.......................;S+*%%:..,+#+#?%#;.............................
........................?;........?@#?SS:.............................
........................+?:,..:++;,SS?@%..............................
........................,S%S:.*???,.:;#:..............................
.........................+S;*.,;;,..,S*...............................
.........................,%?%+?....,?%S;,.............................
..........................,*S#?+:,;?;.S#S*+;:::.......................
........................:+?SS@#?*?+,.:##+;%*%S**;.....................
......................,??*+;##+?:,...*#%,.+;*,.,*?,...................
.....................:%:....?@?.....:##:...:;....+%,..................
....................:#:...,?:#@;...;##?..,,..,....++..................
....................%+....*S.;@@*;*##S,,,:;::+:,...?:.................
...................;?.,:;,S%,.:%##SS%:.:%;:;+*+,...:?.................
..................,%?:,;*+##....,::,....,?+,:+,..,:*#;.........,......
..................,S@#%**S@#..............++,,;*?SSSS+................
...................?+;?SS#?S.........,,....,.:##%*;?+.................
..................**...;#;;S:........,++:.....?*...;*.................
................,*+...,#;..:??.........,:.....;?...:%.................
...............,?;....%S.....**...............,%....%:................
..............:%;....:@+.....,#+..............:#,...+?................
.............;?,....,S*.......+@S?+;+;;::;+*%S#@:....?*...............
............:?;+...,%*........*@#S%%%SS#%SS@#%SS*.,:..+*..............
...........,%,;:..,%+........*#;:;+**???**++;:,:%......*+.............
...........?;....:%:........;#:...........,+,...*+......%:............
..........;?....+%:......:+**:.............:++:.,?:.....;?............
..........%:...+%,...,:+?*;+++++:,...........,;:.:%,.....%,...........
.........;?...;?,:+***+:,..,,;;:+;.,,......,;;;;:.;*,....*+...........
.........?:..:#??*+:,,,,,,...,::.:?*+?,...,+;::,...:?,...:%...........
........:?..,%?:,..,,;;+;;;;::,,+?:..?*,..,;;:;+:...;?,...?:..........
........?:..?+....,+;;++;++*+?S?;....,+*%?%?*%?S**+,.+*...+S,.........
.......*+..*+..:++;+*%?****%?%S?::,,...;#S#;:*;*+,+?..*;..,#?.........
......*+..+*...,;***+;::;;+++;+#@%++++;S%#*.....,..+?,,?,..?%,........
....:?+;:,%,....::,....,:,,;:;%#*....,:+?#?,........+*.:?,.+#,........
...,?;+*,%+.................:S#*,,::::::,:??............:?,,%,........
..,S?S+:+%*+:,,............:S##++*******+++%*+,..........;%.+?........
..;@#%*SS:.:+***++++**+++**?*:,.............:+**+;:,...,+SS..*+.......
..,*S%#?+......,,,,,,,,,,,,.....,:;+:+,;;;:....,:;+*??%??:%;.,?;......
....:%;.........................*;:%:S+*?,%,.........,,...:?,++*+.....
................................?:,*.?;:?:?,...............:?;S;*+....
................................,:,......,,.................*%#S:?....
.............................................................;**?*....
................................................................;*....
......................................................................

.....................,,,,,::,.........................................
...........,:+*;:::;;;::;;;;+**;:.....................................
.+??*+:,..,*:?#:,,:;:;;;::*?:;*?*;::::,,,,:;:;;;+::,..................
,#@@####%:,+;?*::++?S+,,..,,......,:+*;;;++;;+++;++*?;:,,..,,,........
.+@@S*?%SS+%?;...::%+..;+,...........,.....:;,...,+SS;:::;;+:;+.......
..*@%.;+,:+%%.....;S+...:++:.,:;::,,.....,,:,,,,:;???+;:,,,,..;+,.....
...+***+??+%%,....,%S;,,..,,,;;+::;;:::;;;;::::::,.,%S+:::;::,.,?:....
....+:?+*+?#*,,.,,,:S%+:....:,......,,........,....:SS;:::;;+++;*%:...
...;++;::,:*?;+;;;;;?%%?;;;;;;;:::;;;:,::,..,;*++++;+;::::::;;+***;+..
...,:::::,,,.................,,,,::::;++++;;;;;::,,...::;+;....,:;+;..
......................................................:,,::.......,...

7 E. Sit in Easy Pose. Extend the arms to the sides parallel to the ground and bend the arms at the elbows so the forearms are perpendicular to the floor. Palms face forward with the hands in Gyan Mudra (7E).

F. Remain in Easy Pose and interlock the fingers at the hairline behind the neck. Point the elbows forward so the forearms press against the ears to block out any sound (7F).

7 G. Remain in Easy Pose. Place the fingers flat on the forehead, right hand over left. Keep the fingers together and press the thumbs against the temples (7G).

H. Sit in Easy Pose with a straight spine, the hands in Gyan Mudra resting on the knees. Keep the arms straight (7H).

7 I. Lie down on the right side. Keep the body straight as an arrow and rest the head in the right palm on the floor. The left arm is straight, resting along the left side of the body (7I).

Page 113

......................................................................
..............,;+*+...................................................
...........,*S#S@@@%+;:,..............................................
.........,+?%?;%?%@S@@##%;,;*??++:....................................
.........?*.*.:+;+*@S@#@@@@S@@@@@@S?:.................................
.........??++;:+,++#S@@@@@#%@#@#SS#@@%;...............................
.........*S?;;;+%?#**#@@S%**%S##SSS*?@@S;,......,..,..................
.........*###?%#@@S%%#@#%+?%%S%??S%%?%#@@#%%%SSSSS??*:................
.........,S##S#SS#?+###S%#%S?S%*+*S*:*%S#@@S%%##%@:.;#**;,............
..........,;@@*?S%#%%#S?S#*?*;+??+*%?:SS*%#+:.*SS%..%+,;*?+:..........
...........,@@#S@?#@@@@@##*+?S*+S%#S#?,:++%%:.??,:.,*,...,:*?*,.......
............?##%#@#@@#@@S#S?*#@%S%;%#@:.:?**S:#:............,*?:......
............;##@#@@@@#@@S#%S*S#S?S??%#S:S+?**##,..............:?+.....
.............:*%@@%@@#?S##%S?%S#*@#@S*@SS,:+*S#,...;?,.........,S,....
................,S@@#S%+%#S;??%SSS#@S+%%@+.,:;S,.,%@?,..........**....
.................+@@?S#@%@#;,#?@@S*##%%#S;.,+S:..%@+............:%....
.................,%#?*;#S%##*##*%#S@#%++,.+S?,..:@*.............,S,...
..................,#@S+*S@%S*##:.:S%*,*+,??,....:@:..............%,...
................,+*?S#S#S##?SS?...,;*%@S#@%?+,..,S**;............%;...
...............+%+,..+S###@#?%:..+#@S+:::;*%##*..,#+:,......,:;+:%,...
..............;S,.....,;*?%%****S@%;........,;%%:.?S%,.,;*S#S@#@@@:...
..............%+............,,,*#;.............+#;,@**S@##S*+:;@@@;...
.............:S,..............*S,...............;%+#@@#?;,....*@?S;...
.............+*..............:#,.................,%@#;,.......%@:%:...
.............?*..............S*............:S,.:,..SS.........?#,#:...
.............?*.............,#,..........,.:@:.++..;@,........?S.S;...
.............?+.............+#..........,#;,S;.;?..;#,........?%.%;...
.............?:.............*%...........%#.+?.?+..;S.........S+.%;...
............+@;.............?+...........,%S;#;S,..*%........,S,.?,...
...........;#@*............,S:.............%##@+..,S+........+%.,S,...
..........,#;%*....,.......:S.....,?+.......S@#,..?@,.......,#:.,#,...
..........?%.?%....?;.,;...+?......+@,......;@?.,%@*........*%..:%....
..........S;.;@,;..;%.,*...*?.......S?......,@?*#@*,.......,#;..+%....
..........?*.,#*?;;,S,+#:..+?.......*S.....,*@#?+,.........*@?++SS,...
..........+#..;#+%@+?:S?;..??.......;S...:*SS;,............#@###@?....
..........+@,..:S*##?%+*?.,S%........S+;%S*:..............+S?%%S@*....
..........+S....:S%@%#?S#S#@?.......:?@%+,..............,*@;...?@S....
..........+%.....?#@@#@####@:....,;%%+,..............:+?##+..,;:#@:...
..........,S,....,S@S?;,,..*%;:;*??;,.............,+%S%?;,...,*+:#?...
...........S;.....,+?????*+;@@S?*+.............,;%#?;,.........++;S...
...........?S,.......,,:;+++*?#S#S,.........,;?%%?:.............+*S...
...........,S%.........:?%%%%%%*;,......,;*%%?;,................,##,..
............:#+........S%,,:,,...,,:;+?%%?*;.....................*@;..
.............+@;.......:%*:...+???#S*;:,,........................+@;..
............,SS#:.....;,,;??+?S;,?S,.....,.......................?#,..
.............,%@S:,:.+;;?*;:%@:.%S,......*:.....................,#;...
..............;?##S?%*????@%*@*?#,.....,,#:.....................%+....
................,*?S@@@%S*:,.*@@;......*;S:....................??.....
..................;?%*@*.....,S#%%*:...;@@:..................,?%......
...............:*%*:..?#......:#;:*%??;:S@#:................;%?.......
............,;*%*,....;#......;@;...:+%SS@@#+:,.........,:*%?:........
........:+*?%*;,......,S;.....?@,.......,,:*%S#S%%%%%%%S%%*:..........
...,:++??*+;,..........S*.....;@*,...........,:;*?????*;,.............
.:?S*??*,:............;@;......;@%,...................................
.%?S%%+*?*+;.:,....:+?#S.......:;@?...................................
.:*S?%#@S%??%?;+*?%?+,S;......+@*@+......,:.;+,+:.....................
...,,,;;*?*S%??++:,..?%......,#@%:.......%;*S+;,%:....................
....................*%,......,@#,.......,#:??;S,%;....................
..................,%%,........#?.........+?,;;::+,....................
.................;S#*,,..,...:#:..........,:...,......................
................,@#?#*%,S+..:#?.......................................
................,+%S##?S@;,+@*........................................
...................,:?%@%++@?.........................................
.....................,,+?*S%,.........................................
.........................,,...........................................
......................................................................

......................................................................
......................,??::...........................................
.....................;S@%##:..........................................
.....................?%#%%?S,.........................................
....................,#@%%?%?+.........................................
....................;SS@;S*+#%,.......................................
....................:S?@::.,#?*.......................................
.....................S;#:...::S,......................................
.....................%*@;....,#,......................................
.....................S*%?....,@+......................................
....................:@+,S?,..,?#*.....................................
....................?@,.:@S,...:#?....................................
...................:@%,.%*?S,...:S%,..................................
...................S#,.:@:.*#;....*#:.................................
..................;@;..*S...:S+....+#+................................
.................,SS...S?....,S%....:S?...............................
.................+@:...%+.....,%%,...,%%,.............................
................,#%....%;.......*S:....;S;.,..........................
................+@:...,S,........?#:....:S*%+.........................
................%S....:#,.......,?##;....,?%%S;.......................
...............,#;....+@,.......:#@@#:.....+S@#,......................
...............+#,....%@,.....:+S@@#@S,.....*@#:......................
...............??.....%@,...:??SS*S@@#%.....,?S.......................
...............#+.....?@,..,S%%#?##S@%#;.,:*+,S+......................
..............,@%.....,#%,.:#%@#@SS#@S?#,,?#:.:#:.....................
...............*@+.....:SS:;@#@@@@SS#@?#S+.,...+S,....................
................*@+.....,?#S@?S@%SS+%?@%#@?.....S%....................
.................*@+......*@#;;**,,,..:+@?SS,...,#?...................
..................*@*......+S;.,:.......?%%@S,...:@+..................
...................*@?,.....:#:....,;;:,.?#+SS,...;#+.................
....................*@%,.....S%+,.,??**,..,+%@%....;@*................
.....................*@%,...,SS??+.:*+*...,;%%@;....:#%,..............
......................?@?..,#S%S%+..,,,.....;@@@?,...,#S,.............
......................,?@+.%SS#+#%%+,....,.:?@@#@#;...S@+.............
........................%@%#%@+.:%#S%:,+?+*##;*@#?@?:+@@%.............
........................,##?@+....?#????*%@+,..+@?%S@@@@*.............
........................;@%#*.....*S#%;###;.....:S@?%?@S*.............
........................,*S@;.....?#S*SSS:........+S##??*.............
..........................,+#;....%S%+@%,..........,;:.?*.............
............................*#,...:##@S:...............S:.............
............................+%.....,::.................#:.............
............................?%........................:#,.............
...........................,#+........................:S..............
...........................%%...............:+,.......+#..............
...........................S%.............,+%;........*#..............
...........................,#?,..........:?+,.........?#..............
............................:SS,......................*S..............
.............................,S?......................?#..............
..............................,#+.....................S@,.............
...............................+#:....................S@:.............
................................S@;..................,@@;.............
..............,;+**:.,*,.:+.....;@@*;,,..........,,:+?@@*.............
.............,%;::S:.*%%,.**.....%@@@##SSS%%%%%SSS##%SS@%,............
.............:S..;?.;?;S?,;%.....?@#SS%#??%#SS#%S%S%??+*@%:...........
..............**,+:.+,.:;,+,....?@+::;;;;+++;;;;:::,,...+%#+..........
...............:,..............+@;............,*+,........+@*.........
..............................+@%..............,;*+:....,..*@;........
.............................,SS..................:?*:..+*;,S@:.......
..........................,:*S@#:...................:+*;:::;*SS,......
....................,:;;;*?*;:,*S:..............;*,,;,,:+***;,##,.....
................,,+%%*+;;:,.....:?;,............,*S*S#%+..:+++%@*.....
............,:+*?*+:,............,++*;............+@?;,,......,%#,....
.......,:;+**+;:,....:;:,,...,....,;*?;..........:@*...........,#+....
.....;??*;,,..,,,....,;;+*+;+?+.,**;::**.........:#,............S%....
...,%%;......,;+%#S%**???%?;,.,;?+....,?*::,.,,:,+S..,,::.......%%....
...?*........,+%%?+*%?*;:+?S@%%+,.......;@@SSS#@@@@,.+*+S*,.....%%....
..,%,.....;%%%?:............?@@*+,.....,SS?S+::::*@+.,*+:;,.....+%....
..;S......,;;,..............?#@@#*++;,.+@?S?......+@;..,,.......,#:...
..:S:......................+@%#@:.,:;**S#S#*.......;:...........,@;...
...;?*:,...................S%?@?.......:+*SS;...................:#,...
.....;***+::,,.............#%S@?:::::;;;;;;S@*,................,S*....
........,;+********+;:,,,;*SSSS%????%%%****?%S?%%?+;,,.......,+S*.....
..............,,:::;+****+;,..................,:;*%%%S#SS%%??%%;......
.....................................................,+?SS?;:,........
........................................................,,............
......................................................................
......................................................................

......................,.,..,..........................................
....................:+?S%SS?+,........................................
....................*@S@S#@S%?;:......................................
.................,+%S@S@SS#@S*+S+.....................................
...............+?SS@##@%S?#SSS#%?.....................................
..............*@@S%##S%S?+*%S#?;,.....................................
.............;@*;+?*%#SS%?**:#%,......................................
.............?;...,:SS+*%#@%;@@+......................................
............,%,:,..*?%#%?@@?*##?......................................
.............%*+*,.:#@SS?*#?S#?*......................................
...........,*;+++,..;**?S#@S@%*:......................................
...........:?*+......,:%%%###S*;,.....................................
.............+#?+,...::*,.;S@%:;+*;:..................................
.............,?%:::++;....;S#:..,;*%%%***+++;:,.......................
...............++++%?+,..:##*;,,,:*;+SS?+;::;*?+:.....................
....................?##?,+#%*:;?..,**+?*?+?%%+:;+*+,..................
....................;###?*@*%.?+...,,;+;,,%S++**+*?S*;:,..............
.....................:#@S@#:?;?.........,%#;.....,.,:;;*+;;:,,,,,.....
......................?SS?:.,%*........,%#*.,,,.....,:..,:+??*+++*?:..
......................*;.....:?:;;;;;:;#@S?%****++*++;;:,...:+++S%%*..
......................*;........,,,+?++%S,:%......,,:+*?%??*;,,,::S;..
......................+*........,;?*+:,;,.:%............,,::;+***?;...
......................,?:......,;;+;:.+,..:%...................::.....
.......................,?+,.......,,......,S,.........................
........................,+??;,.............%:.........................
..........................,?#*:............?+.........................
............................+*,............*S......:;++;**,;,.........
.....:++++++??*+;;::,,.......%#?+;;:;:;;*?%#@;....;+,++;??+:*.........
...:?*:,,:..,,:;;;;++*+*++;;:S@####SSSSSS#%%*S;...:+,+,:++;;;.........
..,%:..,+***?...,;+,...,,,,:S?:;;+++*++*:,,..:S:...,,......,..........
..:S...,;;*?%*;::;*+:.......%;,...:....:;,.+,.:%,.....................
...%%,.......,;**+;++;,.....:,*:..+;....,;,:+,.+?.....................
...,%#+......::,.;?;+;*::;*+,..:...,........:,.,%,....................
.....;?%;.,,.:S?**#*++++;;;*%:;++*;....,;;+;,...%,....................
.......;%+,+;%S%SSS+:;;++++*%%?*+:,.......,;*:.,%,....................
........,%*;#%S%;,+S*+;;:,,,.............,,,,;;,%,....................
.........,+??SS+;%*,...................,.,*+:,%?;.....................
...............*#:.....................*,.;,,+S;......................
...............**.....................,*..:*?;,.......................
...............;S:..........,:,...,:;*?++**;,.........................
................;%;.....,,,,:*%???%SS%*;:,............................
.................,%?+;::;?S?+;;,,,....................................
.................,*%%SSS?+:,..........................................
..................,::;:;..............................................
......................................................................

......................................................................
..................................................,+;;:,..............
............,................,....................;#*#@%S:............
................................................,;S**:;%S%?,..........
.............................................,;*?*%%*,.;?+;...........
.........................................,:+?%*:.,?+S#,,S,............
......................................,***+;:..:**+??:.%?.............
....................................,*?+,....;*?;+?+.,*#:.............
...................................+S;....,;%+:+%+..;S*,..............
.................................;%?:...:**;:**;,.:%?:................
................................+S;...:*?;:+?+...;%*..................
..............................:%*,...?%:,*%:...,??,...................
.............................+S+....??.;?;....:%+.....................
..........................,;??,.,,,**.;%+....+%;......................
.........................;%#@??SS%S#??%,;,.,?*,.......................
........................?%?S%?+:,,,,?%,..,*%%;,.......................
.......................*?%*,..,...,?*...:%+,:*?*;:,...................
......................?*..:+++;..+%;...;%:.....,:;*?*;;;..............
.....................?*..:;,..:;??,...;S;:,........,;#@#%;,...........
....................??...,:,.:##*....:S;;;**+:::,....S%@#SS+,.........
...................+@%+.,??,+?+%?,..:#;...:;++::....*##S,.:+??+,......
..................,?@SS.,;:??*.;SS;:S;............,*##?,.....:+*+,....
...........,;+;;:+S;S%*...:S:*..:%##@+.:,,.......,%@#+..........+%....
.........:%SSS@@#@@+;#*...+%:.....+S#+.;?*;.....+S#%:............+*...
....:,.,?%%###@@@@%%::#%;::+;....;**,...++%::;+S##S,.............,S,..
...+%S?%@@@#@#SS@@S%,.:?%#%;...,*@S*;,,:+?##%??S@S:;;;+++:,.......#;..
..,#S#@@@#@###SSSSS#%,..,,?S???**%@%*;;+??+,..:?S+;+%;?;;++,.....:S,..
..%@@#S#@@@SSS%%?SS%+,..;*%:,::...:*?;+%%;:+**?;....;;::....,:...*+...
.,%@@@##S@@##SS#++?+,...+*:.........+#%?:,,,,........,......,%:;:%....
.,+#@@S?#@@#%SS%???+,S%?+;........,?*++,.....................:+S?,....
...,:%S#@##SS#SS*++*?+:,..........??.....................,:;+*%+......
.....,;?*,,*%S%%?++;,............,#:................,:;*SS?+:,,.......
.............,..............,,,,.,S?..........,::;**++;::,............
......................,;;+*;*;+;;.,??+;:,,,,;?%%*+:,..................
......................:?.;+**,:,?,..:+?%S%SS%;,.......................
......................,+:;,,;;::;.......,,,,..........................
........................,.............................................
......................................................................
......................................................................

...............,::,,........::::::,...................................
.........,,,,:+;:::;++;:::++;::++;+:::::::,,:;++;;;**:::,,,:::,.......
.......:*?+:*;,...::;++*%?;..,::,......:++*+::,,.:;S%,,,,,,;,,:::,,...
.....:;?S?;*:....,,,:+?*;,.:++*;;::;;++;+;;::;:::::S*;;:;?*;+,..,,:;..
....:S*++*;:,.......,%;....,,,,......,;+?,,,,,,::;%%:::::,:,;;::+;,*:.
.:*;;;;;;??+;;;;::::+S,.................,.......,+S%::::::::,,,,,,:*,.
.:*::::::;+++,,,::::::++;::::;:,,,,,,,:::;::::::::;;,,,,,,,,,,::::;,..
.......,,.....,;;+++,..,:::::::::::::::,,,,,,,,,,.....................
..............,,,,,,,.................................................

......................................................................
......::..............................................................
....,*##,...........................,:,...............................
...,#@@@?.........................:+S@%++,......................,.....
...;#*%*%:.......................*#@@#@@@%.....................+#*,...
...%+:*.%:......................:S#@@%*SS#,..................,%@S%S+..
..,@;*,*+......................+S@#%#S?S#@S,.................+%S%*S#..
...%+,,%,.....................*@#@*%#?+;%#@+.................;*,**+%..
...*+..*;.....................%@@*;*%?**@S@?..................*;,**?..
...**..;?.....................%#S;:..,,,??@*..................:%..S;..
...+?..:%.....................+#%??,;***:#S:..................*+.:S,..
...:?...?:....................:S,:;:?:+:+@*..................,?..;%...
...,%,..:?.....................?:.+??:.:S*...................*;..+*...
....*;...?:....................+%:+S%;;S,...................,?,..++...
....;*...;S,........,,,:;*?*?SS#?****+?@%?+;:,..............*;...?:...
....,%,..+S%??*+++?%??****%?%;?@;.;,,.;S@?+%S?%*++:........;*...,*....
.....+*,,....,,:;;S#+....,,.:.,#S;%,.+;%@,.+?:+::+#S?****+*%,...;+....
......+*?*;:,.....;S%...++.....:S#S%+*S#+..,?;...*#*,,,,,:::,...*,....
........,:;+***+++*@#:.,?,......,;*%S%*,....,?,.:#S,.........,,;%.....
..............,,,::%S%S#*...........,........?S+S@#????***??%?*+,.....
....................,,:*@;..................:#?+*?:.,,::::::,,........
........................%#..................S%........................
........................:@,,;:::.......:;;,+#,........................
.........................S;,:;;;.......,;+;S;.........................
.........................??...............:%...,,,,,,,,...............
.........................;S...............+*.:+;+*+?*:+;..............
.........................;S...............%?.+*.+:+?+;;*..............
.........................:@?;:,........,,;#*.,+,,.,,,,;,..............
.........................+@#@#%S%?****?%%%@;..........................
........................;#;*?%+**%%?%???*;**..........................
.....................,,,#+,,,,.............*+.........................
.............,,,,,,,:+###+:................;#;........................
.........;+++*++++++++;:;+??*:...........,;#@#%*+;+;;;:,..............
.......,?+:,...............,:*+........:;**;;++*?*;:;++??:............
.......;*....:+?++;:,.......:;;........,??++*++:::.....,:%+...........
.......+*...:;*+,,:++*+;:::?*:??+;::;++%S?,..............,%:..........
.......,?;..,:.......,::;+#S+::;+;;;:SS#*;................%:..........
........,+*;,............;#S%+**++;::+#@*,.............,:+?,..........
..........,:+++;,,.......%S#,...,::;;+*%S?*+;:;;;+++***++:............
..............,;;++++;::?@@S**???***+:,.,::;+++?S?,,,,,...............
...................,,:;;;::::;;++++**??*+;;;:,;%S?....................
........................................,,::;+??:.....................
......................................................................

............................,.........................................
......................,:+*?#?%*:,.....................................
....................,+?#@@@@S#@@#,....................................
...................,?S@@@#%@##@S@;....................................
...................,SS@@@#%@@@@@@#?:..................................
....................:S#@@S@S*S@##%S@S:................................
.....................*@@%S##@%#S%#%%@S,...............................
....................;@@#%@S@@@S:%@S;#@?...............................
...................:@@#%%#@#S@;+#@S%@%#...............................
...................;@%S###%S*#:?S@@??SS,..............................
...................;#S#@@@%;:.,%?@%S?#@#S*,...........................
.........,,:;;;*+**%#+;?SS:;*?%#%%??++;;:*S:..........................
.......,*%%?**;;::,,?%...*#+;:,,....**,...*%..........................
.......+#,..........,#*++:#:....,+;,:*%**?%?..........................
.......:#:.....+?+,,:+@#?+*S:....,;;...+SS%?**+;,.....................
........+S:....;?S#@@?%##?%*S+,..........;%S@@@#S?;,..................
.........:%*......,+%S@@@?@++S%%+,..........,;##;+S#:.................
..........,?%+,......,;@@@###;;+?S%;:.........;@S,,%S,................
............:?S?;......S##*+@#?:;S+;*??:,......?#S.:@:................
..............:*S%+,..;#@%?:+#%S%:..,%@@S?*+;,.,S#+,#+................
.................:+S%?@@S,?+;*@@;+.*#@S;,,:%@#;.+@S.#*................
...................*@@###?,;:,@@+?%@#?,.....+@@S%@@:??................
...................,*S@?#%.%,.+@@@@#:.*......,+SS%?.*?................
......................;%@%.*;:.*##%;,.*:.....,,.....+%................
........................?*:*%;..+,,*+.,;.....:?,.,..**................
........................,#@+?:..+**+...,,.....:+,?..+%................
.........................S%,+,..,;............,..*:.;S................
.........................#;.,...........,,..,+*+..,.;S................
.........................#:.................,***;...;S................
.........................+S+,........,?:......*++,..;S................
..........................:?%:........:*+;,....+,...;S................
............................:S+.........,;,.........;S................
.............................:S*.................,..;S................
..............................:#;...................*S................
..............,,::,:::::,......+#:..................?#,...............
.............*;*+S+?S;*;?:......%#+,.............,;?#@+...............
............;%..:%,;#;*.+*......;@@#%*++::::;+*?S####@@:..............
............:S:.?;.*%,.,?;.....:S@#@@@#@@#@@@@@##@@#%*%@;.............
.............:+,,..,...:;.....:#%:,:;+**??%SS%%%?*;,...+S?:...........
..............................%?..............;+,......;;*#*,.........
.............................*#,..............,+**;,...,?*+S%,........
...........................;S@;..................,;*?*+;:;+;*%........
......................,:;+?#%#*.....................,::;+**..%*.......
.................,;*%SSS?*+,.,?+,......................,;,,,,?@;......
.............,:*%S?*;:,........;,................:;;;+*?+,.;*%@S,.....
.........,;*%%%*:,:,,,..,,.....................:??;;;;:......,;S?.....
......,;?SS?*;,,,;**?**+?%%%:.....:*?%?;.......;+...............?%....
...,*%%*+,..;++?S*;;*****?%?,...,*S+:,:#:......,:;;:,.,,,.......,%*...
.,?#?:...:%?*+;;*?+:::;+*+;:..,;%?,....+%**++*SSS%%%S#@@@;.......,#:..
.+@;..:+?%%???%@S%??%#S%?%#S?%S?:.......,:;@#@+,....,%@%#S,.......*%..
.+#,.,??;,.;***:....+;:+*+;:%@@@S?*:,,....,#S@:......,SS,,........:S..
.:@:...............:+*+;,.,SS%#%::;*??**+;*#%@*.......,*%,........:#,.
.,S*...............:++:,.,%#?#S.......,;+?S##S@,........,.........*%..
..:S+................;?%%?@SS@;,,,,,,......,+S@?.................:#:..
...:??*+;:,,,,..,,,,.:;+*%@@@@#SSSSS%S%%%%*?**#@S:,.............,#+...
.....,;;****?%%%%%S?**??***+;:,,,,,,,:,,,,,:::+*?%%??*;:,,....,;%?....
.............,,,,,,,..............................,:;*%S%%%???S%;.....
.........................................................,;++;:.......

......................................................................
............................,*%?+;:,..................................
..........................,+##@@@@##+,................................
.........................;#@#@@@@@##S?:...............................
.........................%@SS#S%##S@@S#;..............................
........................,S@@@SS@%S@###@?..............................
.......................*#@@##@##%%@#@@@#;.............................
......................+@SS@%S#SS##SS+#S@#;............................
.....................:SS*S@@#%++S@#@??#@##,...........................
...................,+%%S?S#*;..,S#@%*#S@#@:...........................
.................,+?*%S#%SS**+;,,S@?#@*S@@?...........................
...............,*%??%%%%#S?;:;*?*;S+##*SSS@:..........................
..............:%?,:%S%%SS%,,...,+%@@@@??%%@,..........................
............,*%;..;%%%S%#?,......,*@#++@SS@,..........................
...........;S*,...+%S%@@%#%:.......+S,*#@#+...........................
..........;#;...:?%+;:;#*SS?%*;,....+S+S%,............................
.........:@;.:*%S+.....;%@?*S+*S%,...+S?S;,...........................
........,S?..+#:........;#%#+*?:S%....*S?@#?+;;;:,,...................
........*@,..+%..........;#@@#+.,#+....*@@#S##?**?%?:.................
.......:@*...?*........,:+S#+,,:*%#,....%@%%%,....,;%*................
......,SS....S;......:?%*+:;?%#@?,S%....,#+?*........%+...............
......*@,...,#,....,*?+,.....,###+:@;....:#*,:+*??*+,:S:..............
.....;@+....+%....*@@+...,....+@#?;+#,....:##@@#S#@@#%S?..............
....,#?.....S*..,%@@##?,......,@@:,.S*.....:#S:,,,:+?S@@,.............
....+#,....,@;;%#%::?#@S:......S@?:;S@:.....:S%,.....?@@:.............
...,S+.....,##S*:....+S##:,....+@@@@@@S.......?%,...+@@@+.............
...:#,.....,#;........+@#%?S;...;**+::@;.......%;..+##@@;.............
...+S......;#,....,:*??+,.,*S.........*#,.........+S,,*S,.............
...*?.....,%+...:*%?+:.....;@,........,#?........+S,..?*..............
...*?......;.:*??+,........+S..........:#:......+S;+..S;..............
...%S:...,,;?%+,...........?+...........;S+..,;%%?:++.%;..............
...;*??????*;..............??..........+?:????*:.,*;:.%;..............
......,,,..................:#*,........,??;::,.....:,.%;..............
............................:?S%;........:+*+..:,...,.%;..............
..............................,%@;.............:?:....?;..............
................................?@:.............,:....**..............
.................................S#,...........,,.....SS..............
.............,:;++,:+;*:;:.......;@?,..........:+++:+?##+.............
............,%:;;S;#:,;;,%:......,S@SS?*+;::,,:;+%SSSSS#@%,...........
............:%..+*,S+,*%.?;......:#@#@SSS#S#SS###S%SSS?+;*S;..........
.............*+,+,.,;;;,;*,.....:@%%??%SS#S##S##%??+:.....;@+.........
..............:,........,.......*@:+...,,::::::,..........*?#?,.......
...............................:S*,.................;*::,.,+;%S:......
...........................,:;;S?;?.................,;+?*+:...;S*.....
.......................,;+??***%%,:....................:*%?+*?+:%*....
..................,:;*??*;+++?+,*,....................,**?****S#%@*...
..............,:+%S?*;,...,,:;;.......................,;,......,+#@,..
..........,;+*??+:,.................,+?*+,.......:*%:............:#*..
.......,;?%?+;,......::,,,........,*%*;:S?.,:::+%S?;..............;S..
.....;?%*:,..........:+***:,....:*%*,...;@?SS%##:,................,S:.
...,%S+,......,,,,;+++%%?*??*++%%+,......+S#?*%@%SS+,+?;..........,#,.
..,#S,.,????%S%?*?*+*?******%##*,........,%@S@%;,*;*S***,.........*S..
..??,...,:+?%*:...........:+**S@#%*+;,...%#%@%...,,.??.,.........,#%..
..S;......,........::,..++++*?##S#@?%S%+*@%@%,......,S+,,.........S?..
..%+.............;+?%**+;:::%@%%@#;..,:;?#@@:........:%%;........,#;..
..:?*:,...........,,,....,:+@%%@%,........:??;...................?%...
....;*%??*+*?++***?*;:+?+*?@@#@@?++???????**%@*,................,#:...
......,::;::::;;;;;+***%%?S%+;::::::::::::::::+%+,..............*#,...
........................,,,....................,*%?+:,.........;#:....
.................................................,:+*??+::::,:;S+.....
......................................................:+*?%SS%?:......
............................................................,.........

......................................................................
...........................:???%*;:,..................................
.........................;%@@@SS@*;+:.................................
.........................S@S#@@@+;S%?,................................
.........................;@##@SS?S#%S+,...............................
........................,?@###SSS@S??%?,..............................
.......................,?#@?%##?@@%???%?..............................
.......................*###?@S?*+@?+?*?@:.............................
.......................;S+*%%:..,+#+#?%#;.............................
........................?;........?@#?SS:.............................
........................+?:,..:++;,SS?@%..............................
........................,S%S:.*???,.:;#:..............................
.........................+S;*.,;;,..,S*...............................
.........................,%?%+?....,?%S;,.............................
..........................,*S#?+:,;?;.S#S*+;:::.......................
........................:+?SS@#?*?+,.:##+;%*%S**;.....................
......................,??*+;##+?:,...*#%,.+;*,.,*?,...................
.....................:%:....?@?.....:##:...:;....+%,..................
....................:#:...,?:#@;...;##?..,,..,....++..................
....................%+....*S.;@@*;*##S,,,:;::+:,...?:.................
...................;?.,:;,S%,.:%##SS%:.:%;:;+*+,...:?.................
..................,%?:,;*+##....,::,....,?+,:+,..,:*#;.........,......
..................,S@#%**S@#..............++,,;*?SSSS+................
...................?+;?SS#?S.........,,....,.:##%*;?+.................
..................**...;#;;S:........,++:.....?*...;*.................
................,*+...,#;..:??.........,:.....;?...:%.................
...............,?;....%S.....**...............,%....%:................
..............:%;....:@+.....,#+..............:#,...+?................
.............;?,....,S*.......+@S?+;+;;::;+*%S#@:....?*...............
............:?;+...,%*........*@#S%%%SS#%SS@#%SS*.,:..+*..............
...........,%,;:..,%+........*#;:;+**???**++;:,:%......*+.............
...........?;....:%:........;#:...........,+,...*+......%:............
..........;?....+%:......:+**:.............:++:.,?:.....;?............
..........%:...+%,...,:+?*;+++++:,...........,;:.:%,.....%,...........
.........;?...;?,:+***+:,..,,;;:+;.,,......,;;;;:.;*,....*+...........
.........?:..:#??*+:,,,,,,...,::.:?*+?,...,+;::,...:?,...:%...........
........:?..,%?:,..,,;;+;;;;::,,+?:..?*,..,;;:;+:...;?,...?:..........
........?:..?+....,+;;++;++*+?S?;....,+*%?%?*%?S**+,.+*...+S,.........
.......*+..*+..:++;+*%?****%?%S?::,,...;#S#;:*;*+,+?..*;..,#?.........
......*+..+*...,;***+;::;;+++;+#@%++++;S%#*.....,..+?,,?,..?%,........
....:?+;:,%,....::,....,:,,;:;%#*....,:+?#?,........+*.:?,.+#,........
...,?;+*,%+.................:S#*,,::::::,:??............:?,,%,........
..,S?S+:+%*+:,,............:S##++*******+++%*+,..........;%.+?........
..;@#%*SS:.:+***++++**+++**?*:,.............:+**+;:,...,+SS..*+.......
..,*S%#?+......,,,,,,,,,,,,.....,:;+:+,;;;:....,:;+*??%??:%;.,?;......
....:%;.........................*;:%:S+*?,%,.........,,...:?,++*+.....
................................?:,*.?;:?:?,...............:?;S;*+....
................................,:,......,,.................*%#S:?....
.............................................................;**?*....
................................................................;*....
......................................................................

.....................,,,,,::,.........................................
...........,:+*;:::;;;::;;;;+**;:.....................................
.+??*+:,..,*:?#:,,:;:;;;::*?:;*?*;::::,,,,:;:;;;+::,..................
,#@@####%:,+;?*::++?S+,,..,,......,:+*;;;++;;+++;++*?;:,,..,,,........
.+@@S*?%SS+%?;...::%+..;+,...........,.....:;,...,+SS;:::;;+:;+.......
..*@%.;+,:+%%.....;S+...:++:.,:;::,,.....,,:,,,,:;???+;:,,,,..;+,.....
...+***+??+%%,....,%S;,,..,,,;;+::;;:::;;;;::::::,.,%S+:::;::,.,?:....
....+:?+*+?#*,,.,,,:S%+:....:,......,,........,....:SS;:::;;+++;*%:...
...;++;::,:*?;+;;;;;?%%?;;;;;;;:::;;;:,::,..,;*++++;+;::::::;;+***;+..
...,:::::,,,.................,,,,::::;++++;;;;;::,,...::;+;....,:;+;..
......................................................:,,::.......,...

....................,:,...............................................
.................,:?##%:....................,..,......................
...............,?S#@%;?S?,..........,,::;;++;+*%?*+...................
..............,*@#%%?+SS#;.....,:;;;;;:::::,.::+%;++..................
...........,+%#S###SSS%#S..,:;;;:,..,;++++;++***+:.*..................
..........,%##@S**#@S%###++;:,..,:+*+;:.....,+?*,.;+..................
..,.......:S%+*;*+?#SS%##S*..,:++;:......,;+;:..,++,..................
.+?+.....,?,,...,,;S##%#%@S;++;,.......,*?*::..;*:....................
.;%;.....,?:.,,..,?####S%#*S?;:,,...,:+*;,..;:*;,.....................
.:?:......++,*+;..;#?%%%#*,++?%??*;+SS,...:*?+,.......................
.,%*,.....*+;:;:...::%%S%,,,;;,.,++**#*.:?*;?*;;:,....,,,.............
..*S+.....,??;,...:,,;,*%,+..,....,*:?SSS,.....,??%?*++;;*?*+++;;:....
...,,......;S+;;+%*:...;#;;:..;...;;.,###*.....,*,+S%?**?+++++%S:*:...
............,:;:,:;+?%+:%%,;.:%...;::;#??#,.......;?,,,,,.....,#,.*,..
....................,*S%S+.:;*%:,:*?*;:.?S,........,.........,;%+;+%;.
......................,*%+,,+?%?*+;,...:#%................:;++;,,:,,..
........................,;?*:,.,::..,,,%S:...,........,,:+*;,.........
...........................;+++*%*;+**?#S;;+*++++;;++++;;,.,,:,,......
.....................................,,,,:::;::,,,........,+:*:+......
..........................................................,,,,,,......

....................,,,...............................................
................,;++%SS+..............................................
..............,+S##%*%#@+................:*+,.........................
..........:+?%%S####*,,+S;:..............+?***,.......................
........,?#%**;*?*?%*;**#%:...............?+.;*+,.....................
.......,*+;.:,,%+?%++*?S?:................,*+..;*+,...................
.......?+.....,*%S?*%%?%;................,,:??,..;S+:.................
.......%;,:;,..:%%?%*+?%%.......,::;;;;;;;;:+S:..;%+%*................
.......*?,+;,..,?****?*S+,:::;;+;::,,,:::;;;+S;;++,,*?*:..............
......:S;.::,...,,**S##+;:::,,....,;**++++***:,,,,;?,.+#S??:..........
......,+;,,......;%?@#;:+**+:;*+?%?+;***;;:...:;+;:;*%##%?*?+::.......
.......,S+;..,;?,,:+S#***;S*::%**,?#*:....,:+%%*+;,,*@?;,,:.+%*+......
...:,..,%++**++,....?#*;;*;..,+++.,%%,,:;++?::::::+++?*+%%?:.:%?+;;:..
...%%+,.,,:+S;,.....;##,.%+....,,..+%SS+,.,,......*+....,::,..S?*??:..
..,*%?,.....+%?*:....?#*.:?;......,;#SSS*,.......,+;........:++,,,....
....:*+......:*##+,..+@?...,...:++*+;:.*S*........:......,+*;;,.......
.....:?+.......,*##%S#S+;;::...:+,...:;.SS,...........,;++;:*S+.......
......:%?:.......:S*;:,,,,,,..:;::....:,SS,....,,,:+;+*;,..,S?+.......
........+*,.......,+;:::,...,;;,;,..,,,*#%,..:;??*?+;,....:?%,........
....................,:;;++:,,,,;+++*?*??*?***?*+:,..,,,...++,.........
.........................,;+**?*;,,,...............+:*;+..............
............................,,.....................;:+;+..............
......................................................................

.........................,;?%+;;:.....................................
........................*##@@@##@?:...................................
.......................+#@@@@@@#?@#+..................................
......................;#@@@@@#@@S@@S..................................
....................;%#@###@@#@##@@*..................................
...................;@@#####S?SS?*S@%,.................................
..................,#@%@?S?#S?;##S#?@S,................................
..................+@+,+,**#@@SSSS#%#S?*?*+,...........................
...........,:;;;;;%%....+###@%S+%%%#?,.,:+S,..........................
..........:S%??*++#%.,:,,;%@@##S??#?%:....*%,.........................
..........+#......+#??*:..,%*+**S#SS@:....,#:.........................
..........:#;**+;::S*+*:.....:S##SS@#,.....#:.........................
...........+S;,:;+*#+;,......:%?SS@@%.....:S,.........................
............:%*....?##::.......,%%#?%.....;%..........................
..............*%;..%@@#+...,*+..*,%%%.....+S..........................
...............:?%+S@**?++*S+..,*.+@S,....:#:.........................
.................:%#@;.:;*@%.*.:%%#@@%,...,@*.........................
..................,S@:...?@*+?+S#@?+%#%:..+@%.........................
...................;S*...?##@@@#%;..,S#@?;@#S,........................
....................:@:..,*%%*;:.....:##@@@S#,........................
...................+@?,...............:%#@##%.........................
..................;@*..................,;+;@+.........................
..................S+......................:@,.........................
..................%+......;,............,:?*..........................
..................;S,.....;*:...........,%#,..........................
.............:*,...?%......,;+;,.........%*......,....................
............;S*S?+.,#:.......,,,........:#,......%*,..................
...........:*??S?:..*?................;;%?,:,:::+%+?%:................
..............:*%S%%S#%S,..........:;*?%@%%%??%?%?*?:,................
.................,;++#?:...........;??+;S::::::,,,?,..................
....................+##;,...........:??#*.............................
....................+@@S#S??+++*?*??*%#@+.............................
...................+@#SS##S@%#S%#%@SS##@+.............................
..................:@+..,,:;;+++++++++;+%@;............................
.................,S*................,,..?@+...........................
................;S*.................,*;..+#;..........................
...............*#*?%+.................:;+*#@*??????+++*++++++;:,......
...........,:*?%;+?;*?;,.............,**S@S*;;:,,,,,,,:+??*+:;+**:....
.......,;+*??+:...;%;,;,............,;%#?:.....,;++*+*::+?;,....:?*...
....;?%%*;:........,**+;,..........:%%+,.....,+?;::,,,...,,......,S,..
...?#+:...+*?%%%%+,,..:;,...,.......,....,,;*%+..................,S,..
..*#,.....:;:::%@#%SS%+;+;+???*:,,,:;**SS#S;:,..................,?*...
.,#;..........,+:,.,:;++S@?:.,;*???*+;:#S%#,..................,;?+....
.,#;....................,#@#%?;::,,....:#S#*..............,:+**+:.....
..*S:....................*@#@@;+**?****+%@@@;:,,..,,::;;;*?+:,........
...;?**;,................*@%#%......,,,::;;++*?**?***??%@+............
.....,:+**+;:,,.........,###@?;;;;;++++;;;:,,,,.,,,,+*?#?,...::;+:;,..
.........,:++***+;:,::;*%S?+++++;+;;;;;;++++*+*+****%%%;....:%,:%+;*..
...............,:;++??%*:...........................,,......:?,;*;;?..
.............................................................::,,.;,..
......................................................................

...............................,:;+*+;:...............................
.............................,?#@#@@@%#%;.............................
.............................+@#@##@S##@#+,...........................
............................:S@S@@@@S%;#S@:...........................
............................*##@@@@%SS%@#@%:..........................
............................,?@@@@@:*#@#%S@@%:........................
............................,%#@@#@?*%%S+S@##@:.......................
...........................,%S@@#@@#S,;S;;?S?#+.......................
...........................;%#@%%@@*;..,...,.;?.......................
...........................+S##%%#@;.:*??;.:?S?.......................
...........................:@SS+#%%;,?**%%:*?#,.......................
............................S##@#%?;.+?*+*%;?S,.......................
............................:@#?@%,,..:;:+#;*#,.......................
.............................:#%@@;....***#%#;........................
..............................;@@@*...:+??;#*.........................
..............................,S?:%?+,+?@SS#,.........................
..........................,*?S@S,..:?S****@*..........................
.......................:*?SS@%@#:....,%?+?@#S*,.......................
...................,;?S%?+,.+#%@%....,%,,%%##%S+,.....................
..................+#@*:......*SS@?,..,:;SS*#:.:+S+....................
.................;@@:.........*#S@#?+*%@SS%:....:#;...................
.................S@*...........??%SS##@S%;.......+S...................
.................S@,......::....*SS%%%*:.........,#,..................
.................?@,.....,@%......,,,............,@:..................
.................;@;...,,,SS..............?;..,,.:S,..................
.................,@S?%S##@@#,............:@#S#####%...................
..................S@@##SS#@?.............;@@@@S@@@#,..................
..................+@@#S%%@?;........,:;?,?S::,,,?S,...................
...................:@;..,@;.........,*+,,#*....,S:....................
...................,@+..:@;.?:,+........;@,....*?.....,:.::..:,.:,....
...................,@*..:@%%@;#?,,,:,...%?....:S,....,?:;?*.:S*.:?,...
...................,@+..,SSS##@#S%S@#%%%@*....%+.....:S,?%%:%+S+.?;...
...................;@:?+.#@#@##@S%@S@%@#@:...**.......+;.,,::.:;:+,...
..................;#@:;+.%@;:;++++++;::#%...+@+........,........,.....
................,%%*@:...:@+..........+@%;.:S?@%,.....................
..............,+S*,;@:...,@%.........:@+,,.;S.:S#*:,..................
.............,%S:..;@:...:@*.........?%....;%...:?##?;,...............
............;S?,.,:,#?...+@:........,@;....??.....,+S@#?;,............
..........:?S;..,:?*S#,..?S...?;,...;#,...,S,........;SS##*,..........
........,?#?,...,?**%@;..S?:..:###%%#S....?%:::,,.....,;*%@#;.........
.......:S#?*,.....;S+@S.,#?%;??@#;,,??...;S*%%%SS%+;;*?,..:S@+........
......,S@?,........:%#@:.#@@@@#S#,..%?..,%:....,:+S@@%;,...,+#?.......
......;@@:..........,+@+.#+::#S?#*,,#?..?*.........+S##:.....*@,......
......:@@,...........;@%.SS..:%S#@##@?.+%............,+,....;#*.......
.......*#?;:,,.....,?##S.;@;..:@#::+@+.%S??+;:,,,.......,:+%#+........
........,+?%###%*+*#S:*S.,%@+..%#,.+@+.S*:;*??%SS%%%??%S#S?;,.........
............:+@#%%%+,;#%..,%@*;:S#*##,.+S*,...,,:::;;::;:.............
..............:#?:..?@@;,,+%+@@S+@@@+,...+%;..........................
...............:SS;*#@S#%%S@S@@SS@@S#%+,?S##%:........................
................:@@#+#S@#+@##??:,S@@*:%%S%S@@#,.......................
................,+;,,@#S#%S@@?...:%*..,?%@S@@%........................
.....................;+;#@@*+;..........+%*?;,........................
........................;;;,..........................................

......................................................................
...............................,,:;++???%%%??*:.......................
.........................,+???%%%%?*+++;;;;+?S##?:....................
.......................+S#%*;:,...............,+S@%;..................
.....................,S#+,...:+?%%S%%?+:.........:?@%:................
....................,S%,..;?SSS#*@+S*S@S%+,.,:,....:?@?,..............
....................%#.,*S#%#+%@SSS@SS#?@@#***?*,.,..;##,.............
...................:@%%@@S#SS?+:,.?*,;S?##@@#:.;?:+*..,#S,............
...................:@@@##?;:.....;%..%;.,%@#@@*.:%:S:..,##,...........
...................:@@%;,.......,%:.:%..:%;S@@@?.+:::...*@+...........
..................,%#:..........,,..+*..?;.,%@@%........:@*...........
.................,S#:...............?:.,%,...%@+........+@+...........
................,S#:................,..,:....+@:...,?,..*@,...........
................?#,..........................%#...:?;..,#S............
...............*#,..........................,#+.:*?,...;@;............
..............;@:...........................+@???;,;,..%#,............
.............,@?...........................,S#;,.;?*,.;@*.............
............,S#,..........................,:@?.,*?:?,.%S,.............
............*@:..........................:**@+:?+.?;.+@:..............
...........:@?...........................*+S@+,,.?+.,#?...............
...........S#,..........................,%+%@;.,?+..+@:...............
..........;@;...........................;?**@;.:+..,#S................
..........S%............................%+%;@+.....+@;................
.........,@;............................%:*:SS.....%@,................
.........+#..........,::+;..............,...*@;...,#%.................
.........S*.......,+%@@@#@?:................,#?.,::@+.................
........,#:.....:.?@@?%S+##@?,........::.%:..%%;?;+@+.................
........:@,....,%;@#%S***%%#@S:.;,,,..*;%S,..+#,..*@+.................
........:@:..,..+?@##:....;%#@S*%,?;.,??@:...,@:..*@+.................
........:@+::?+.;@@@?......,%S@#,+*.,?S#;.....S:..*@;.................
.........#%;S*?+,*@@+.......,%@#;#SS#@S:......S+..*@,.................
.........*@:,**+*,?@S,,.......+%##@S;:........SS..?#,.................
.........,@S..:**,.+@S+,%?,..,+?@@?SS,......:?@@;.SS..................
..........?@%?*?????#@;S@@**.:@@@@%,%#:...;%#S#@%.S?..................
..........,@@@@@#S@%#@@@@@S@*+S?#?@:.%#;+%@#@S@@,.#*..................
..........,S@+;;:%#S@@@@@@@@SS##+%#%..?@@@@%+,S@,.S;..................
...........;@*...%@@@@#@@@@@SSS@:%%#;.,%@S;,..S@,,@:..................
...........:@+...%@@@@#?@%#@#%S@;*?%%..;@+....S#.:@:..................
...........?@,..,#S#@@#%###SS?#@;?**?..?@;....SS.+@,..................
..........,##...,S@@%#?%%*:#@#S@%#%%*.:#@:....SS.+#,..................
..........,@S....%@@%##?S%**S#%%S%S%;.%@@+....S#.;S...................
..........,@S....;#@@%@@???,+#@#%#S+..SS@+....SS.:S...................
..........,##,...,?S#@#@@S#;?%S*??,..:@*@%....S*.;#,..................
...........S@,..,S@@@@@###@#S**S*,,,:%@;@S....S+.%S........,..........
...........*@;..,#@@@@##SSS#@@S%S###@#@#@@,...S%S@:........,..........
...........;@*...;@@@@#@%?%S#@#@@@@@@+@@@@,..,SS%;....................
...........:@#,...:S@@S@@@@@@#@S*+?%S%%*@@,..,@:......................
...........,#@,...,#SS@#@##S*+#%...+@#,.##,..;#,......................
............*@;...*@,,,,:;,...#*...+@%.,#S...+#.......................
............:@?...S%.........;@;...:#:.:@?...?%.......................
.............S#,.,@+........,#S....*#..+@+...S+.......................
.............+@;.:@:.....,+%S%:....;#..S@;..:#,.......,..,,,,,.,......
.............;@?.+@,.,:*%@#?:....,,*@:,@@,..S*......:*:,?*:S+%;:*,....
.............;@?.+#*SS##?;,...:+%S#S@?;@%..+#,......%+,?%%,#+%?.?*....
.............;@*.;@@**?,..,;*SS?+:,.%#?@*.,#%.......+*,;*?:S+**,?;....
.............%@:.,@#?#@#%%#S*:,.....+@@@,.*@#;.......;,....,,,.::.....
...........:?@*...*@:.:**;:.........:@@*..%#S*........................
........,+SS?*+,,..%@*............,*S@+...S#+,........................
.......*#@@*%S%S;+S#@@S:.......,:+S#?:....%S..........................
......;@S*@@*+S+S#*+%#@S....,?S@#S%*,.;,:,*@*.........................
.....,##%@S+?S?#%,...+?;....+##%%?*#;;@:#?S@@?........................
.....,+??@#@@#%+...................#:%@:##?@#@;.......................
.........:;:::....................:#;@@?@@S@%?:.......................
..................................;@#S#@#?S*..........................
...................................;;.,:,.............................
......................................................................
......................................................................

......................................................................
..........,,..........................................................
..;;,,...:??,.........................................................
..;*SS*+,.**...................,:;,...................................
....,****+;,..................*%?@#*:.................................
......;++++*+:,..............;#@#S?S#,................................
........,++::+*+:,..........;###%*S#S%,...............................
..........:++:,:;+;:........*?*;,:SS?S,...............................
............,;**:.,++:......:*,,;;;%S+................................
...............:++:.,;+:.....?%:+*,:?:................................
.................,;+;,,+%*+;:;??;.:?+.................................
....................;**+#S*,;*?#?++,**:,..............................
......................:*#%+,..+@+,..*@*;*;,...........................
........................S%;:..,?#%?SS?,:?:+;,.........................
........................,;%,....:;+;,:,:;..:+:........................
..........................+*.........:,.,..:*S;.......................
..........................;*......,....+?+?S;,;+;:,...................
..........................,%;:....;;,.:%,,:;*;,.:**;,.................
...........................+?.......::**.....:*+,,;;+:................
...........................,?.......:;%;.......:++:::;+,..............
............................??;:,...;:S:.........,;++:,*+,............
...........................,?%%%%??%?%%?:..........,:**;++;,..........
..........................,*:..,,,,,:,.:S:............,;+++;;;;:::,...
..............,,:::::;;;;+S?::;:...,:+;:?%+;,............,;+;*%%**:...
............;?+;+*+++;::++:;+:;:..,*?*%*+:::++...........:%,,,,,......
...........,@;...,;*+??**::,**?%::+?;.++::...%:..........;S;..........
...........,?*:....,,::::*S?+:,+?#*....,....;?,.........,+?*,.........
.............:**;:,......%S,:;;;;%%;,,,,,;;;*,.:;;,;,:....,...........
...............,;++++++**S%;:;;::::+++*S?+;:..,+;++*;+,...............
...................,,,,,,,,,,,,,:::::::;,......,,,,.,,................
......................................................................

......................................................................
.......................,*%+;,.........................................
......................,%@S##*.........................................
......................:SSS?%%:........................................
......................?#@*%S*%:.......................................
......................??@+**;SS;......................................
......................+?#+...*;%,.....................................
......................:%%?.....%:.....................................
......................:S*#.....%:.....................................
......................+#,%?,...%#:....................................
......................S%.,#S,..,+S;...................................
.....................;@+.:S%S:...;#+..................................
....................,#%,.%*.+S;...:S?,................................
....................*@,.,#:..:S*....?S,...............................
...................:@*..:S....,%?....+S:..............................
...................?#,..+%......?%,...;S+.............................
..................:@;...+?.......?S,...,??,,..........................
..................?S....**........*S:....+%??,........................
.................,#+....S;.......;%##:....;%?#;.......................
.................;#,...,@;.......;@@##,....:%@@,......................
.................?%....:@;....:*%@#SS@%.....:##,......................
.................S+....:@;...+%%#%%S###*...,:;S,......................
................,#+....,S?...%%%S#SSS#?#:,+%*.*?......................
.................%@,....,S%,.SSS#@S%%@S?#::*:..%+.....................
.................,SS,....,?#+@SS@#@S?SSS%S*....:S:....................
..................,SS,.....*@@?+??:;::,*S@S%,...+#,...................
...................,%#:.....;S*.,;......;#+@%,...*S,..................
....................,S@;.....,#;.....,,,.+@?S%....?%..................
.....................,S@+.....*S+,.,?**+..:;*@?....%%,................
......................,S@;....*S?*;.;**+...;%%#;...,?S:...............
.......................,#@:..?#SS?+.,,:,....:#@@*,...+@:..............
........................:#S,+#S@+%S%+,...,.,*#@S@S:..;#S..............
.........................:#%#S@*.,?S%*,;*?*S#++##%@*:?##,.............
..........................?#?@+....?#%%?*?@?,..;#%SS@@@#,.............
.........................,S##?.....?S#??##+.....,%#%?#S#,.............
..........................,*%%,....%#?+S#;........;%#%+#,.............
.............................*S,...?#SS#:...........,.;S..............
.............................:@,...,?%%:..............?*..............
.............................:#,......................?+..............
.............................*%.......................%+..............
............................,#:..............,,.......S+..............
............................+#,............,+*,.......S+..............
............................,%%,..........;?;........,#;..............
..............................?#:.........,,.........,#:..............
...............................?S....................:@;..............
................................S*...................,@+..............
................................:#;..................;@+..............
...............,,,,,..,..........?@;.................+@%..............
............+:;%+:%+%,++.........,@@%+;::,,,,,,,::;;*S@%..............
...........;%.:+%,#+S+.S:.........?@@#@###%#S##S#S##??#@:.............
...........:%:;;*:%+?+:?,........:#S??%??S?S?%S?%???*+;%#+............
............,;,,...,..:,........,#S,..,,,,,,,,::,.......;S%,..........
...............................,%@,...........,+*;,......,#%,.........
...............................*@:..............,+?;,..:;.:@?.........
.............................:?@#.................,+*+::;+;%@*........
......................,:::;+??*+%?..............,,.,,:+*;;::;#;.......
..................,:*??*++;:,....+?,............;%*+%*;,:+?++S@,......
..............,:+***+:............;?+;,..........,S#%;;,....,;@+......
.........,:++**;;:....,;;,,........:+?*,.........+#:..........+S,.....
.......;??+:,...,,,,,..:+++****;.,?*;:+?,........%*...........:@:.....
......?%;,.....,:*S##%%%%?%S*:.:*?:....;?::,.,,,,%;...,,......,#;.....
.....;%,....,::;?%*;;**+:,:*S#S%;.......:@@S%S###@;.;+*%;.....,S,.....
.....%;.....:%%?;............?@@%+,.....?SSS:,:::?%.,+*::.....,S:.....
.....%:.....................:#%#@?*++;:;#?S+.....,S+..,,.......%*.....
.....;%:....................%S*@?...,;+%#S@+......,:...........%?.....
......:*?+;:................#??@,.......:;*S+..................S;.....
........,:;*?*?*;:::,,.....,#@#@?**?%%%????#@?:,,............,?%......
............,,:;;++*****+***++++;;;;;;;;;;;:;*?%%%?*+;;:,,,:+S*,......
......................,,,,,.....................,:;+?#@S#S%?*:........
.....................................................,;**:............

......................................................................
.............................;;;:::,,,......::,.......................
...........................;?*::;;;;;;;;;++*S?%+......................
....,:,..................;?*,..::::,,,,,,;****%?......................
..+%S%S+..............,;*+,..;?+;;;;;;:::;SS+::,......................
.:@@S##@?;,.........:+S#;..,**,...........;S:,,,,.....................
.*@#S#?+%SS+,....,;%?*%SS*??:..........,:++SS*;;++;;,,................
.:#%???%S?S#%,:;+%%+,,..,:+++?*+;:::::++;,,+?,....,;+;;;::::,,........
.*%%*?*???%%%??;::...........;+;;?#S**+?+;,........:+,..,,:::;;;;:,...
.+%?+?%%%S?%*:,..............,:,.?S%*?+:,*;......,*?;,........;:,,,...
..;+%#%%*;;%,:;....,,,,,:;;;+;++;*?+;,,:;+,......,;;+++;;:::,,,,......
....:*+;;,.*+*:,,,:?%?%*;:,,...,,::;;;;:%*.....,;;;,...,,::::;;;*;;;..
......,;;++%;:?%+++;+*.....,:;++SS;,,...*%,....,::,............;*,,,..
...........*:;#*..,:;++;+***++;;##*;:...,,.....................,,.....
...........:+:%S+%#%?+++++;;;;;+*%?++:,,,,............................
............,;?S#S;,,,,,...,::,,...,:;+++***++++;;;;;;:::::,:,,,,.....
................,.........,++%;+.............,,,,,:::::,::::::::::::..
...........................:,,:,......................................
......................................................................

8. Lie on the stomach and pound the buttocks with alternate fists for 1 minute (8).

This exercise is outstanding for its simplicity and relaxing effects.

...................................,,,................................
.......,:++:;+;;::...........,:++*?*++;;;::...........................
......;SS?:,+*+:+%*:.......,;**+;+**+:..,:;+;:,.......................
...;??#%?;...,..,:::+......++..,...,:*?+:.:,,;+:......................
..+?@@%??%+,..,::;+;*+:..,:?...+:.....;+?+;;:.,*;.....................
.:S%#S%%%*%*+;.,,.,::;*???:*:..:*,,,,,,:+**+;;,+%?,...................
.,+%####S%%SS*;:+****+***+.:?,.:?*?,::;.,;%%S+?S%*+;,.................
....,,:*SSSSS#S%:,:+?;.,::,.;?,..,;*;:+..+%S?;*S*,.,++:,,.............
.........,::;:+;....:S:;;:...;?,...,:;;;+SS%....:+;::,:;;;;;;;;;;+++:.
..............*:...:;+*,,.....;?,.......,+;+;;,...,:+++;;;;;:::;+*++:.
......,,,,,,,.++:;+**+?,.......*?,.......,..,;?*::,...,,,,..,:;??+:...
.....:+**+?:*.:##?*++?%::,....,:+?,............;++?*:,...:;;;*:,......
.....,::,:,::.,?@:....*,,:,,...,;;?,............,+;+;..,+*:,,.........
................;%....+*::,::,...:SS;,............;,+++%:.............
.................%+...,*+*%%*;::?SS?S;...............,,?:.............
.................,%,....,,:;++*S##:.,?*:...............?;.............
..................:?,...........:+*;.:%%*;,.........;,:*,.............
...................;++;;;;;;;;;;;;;+?;;:,,,........,%*+,..............
......................,,,,,,,,,,,...,;**;::,.....,:++,................
.......................................,:++*+++++;:,..................
.............................................,,,......................

......................................................................
..............,::;;:::::,,,,,,,,::,,,,,...............................
...,;+**+;;.,:;+,,:::::+S%*+::::;;:::::::::,,,,...................,:,.
...S?,;,,;+*+;:..:.....*?;;,...,:::;;:::::::;:;::::::,,,.......,,:;?+.
.:?S%?*:,+::;+:.,,....:S;..:,;.,,,,,,,,::::*+;++;;;;;:;;+;:,,::;;;:;+.
.?#S#?%%??.,+S+.....,:+#*,..,,.....,...,:..,:,.*;:;;::+;+S*++*+;,,:;,.
.;?%%???;;?%;:***;:;;:++++;,......,:+,,,,,,....,.....,;S*::::,,:,;;...
..........,*;,.*?;,,:+:,,,:++;;;;;;;+;;:;++++;;;;::;;++*;::::::;::....
............,+;,,:;+:.,:::,..,,,,..........,,,,,,,,,::,...............
..............:;;:,..,++**+:..........................................
......................,,.,,,..........................................

9. Lie down on your back and place the hands at the small of the back. Breathing powerfully, bring both knees to the chest as you inhale (9A), then extend the legs straight onto the floor, heels touching, as you exhale (9B).

(Musical Variation: Har Har Mukande. The knees are drawn to the chest when chanting Har Har and extended on Mukande.)

Continue for 7 minutes at a moderate but steady pace.

......................................................................
..,,.........................,,,::::,,,:,,,.,::,,:::::,......,,,,.....
..;+:,............,;;;;::;;;;;;;;;;;;;;+**%%*:::::,,,:;*;,;;+*+++?;...
.**+::;:,,,,.,::;;;::::::::::::::::,...,;;;S%:........:*S?+:,.,::?#*:.
.+?,:;;:;;:;*S+;;;;;:+:,,:,,,,,...,,.......;#+......,:++;+?;:+**%S##%.
..:;:,,::;%?;;,,,..........................:S?:,::;;;++??.,++%S%%??*:.
....,:;;::?*;:,,,,,,,,,,,,::+::::++?*:::::+++++;:::::::*S;;:...,......
............,::::;::::::::,:,,,,,+%%*:;+;;;::::::::,,,,:,,............
.......................,:;;+;......,,,,,,,,,,,........................
.......................,,,,,,.........................................

10. Remain on the back with the arms by the sides, palms facing up. Relax completely to the sound of beautiful music.

Comments: The glands are frequently referred to as the ''guardians of health". For this reason, Kundalini Yoga emphasises awareness of the glandular system and teaches how to maintain its optimum health. For a woman, it is especially important because her glandular system is extra sensitive and her glandular secretions are subject to rapid change. (She must therefore be extra careful to eat properly and exercise regularly to maintain her beauty and health.) Taking care now to eat properly and exercise regularly will help ensure health and vigor in later years (like putting money into our retirement account).

From Inner Workout, Taught by Yogi Bhajan in the summer of 1985 at the Khalsa Women's Training Camp

Page 114

......................................................................
......................................................................
......................................................................
.......................,*+,..........,,::;;:::::,,....................
......................,?@@%,......,:;;;::,,,,,,:;;;:,.................
......................,*#@%,....,;;,,.............,:;;:,..............
......................,,:+:,,,:;;::;;:................,;;:............
....................:;;::::::;++;:,,....................,;+:..........
....:;;;;;;:::::::;*;,,,,:::;:,,..........................,;;.........
..,+*+;;;;;;+***++++:;;;;::,........,,,,,.......,:;,........;+........
..,+;+;::,....................,,:;+;;;;;::::;;;;;;:..........+:.......
.....*;:;+*;::::::,,,..,,,,;+++*S*??+;:::::,,,...............:*.......
....;+....+*+;;;;+?%*++;;;;+;:::,,,..........................:?.......
....*,......,,::,,,,,........................................:*.......
....*:......................................................,+:.......
,,,,;?;:::::::,,,.............,,,::::,,,,,,,,,,,,,......,,:+?+::;;;;;,
::::::;:::,,:::;;;;;;;;:::;;;;::::::::::::::;;;;;;;;;:;;;;:,,,,,,,,,,.

..............................::;:,...................................
...........................,?%%+**??:.................................
..........................;#*,.....:??,...............................
.........................;#:.........?%,..............................
.........................S+...........S?..............................
........................:#,...........:#,.............................
........................+@,...........,@+.............................
........................:@,...........,#:.............................
.........................S;...........+S..............................
.........................;S,..........S+..............................
..........................+S:........?@,..............................
...........................;%*;::::;%%@:..............................
............................?S*%%%?+:.+#+,............................
.......................,,:+%%,.........:****;:,.......................
...................,;*?%**+:..............:;+*%%*,....................
................,+??*+:,.......................:*#+...................
..............,*S*:..............................;#;..................
.............:S%:.................................;@;.................
............,#+....................................;#+................
...........,S?......................................:@+...............
...........+%........................................;#;..............
..........,S:.........................................:#:.............
..........%+.....................,,..........,;,.......+S,............
.........;%........*;...........*@#?,........:@%........?%............
........,#:.......*@%.........;%*#?+S:.......?%%?.......,%*...........
........S*.......+#*@,.......;@+.#?.+#;.....:@;,#*.......,S;..........
.......+#,......:@;:@:......,#*..%?..*@:....:@:.:#;.......;#,.........
.......S*......,S?..S;......?S...+?...?S,...*S...;#:.......%%.........
......:@:......?@:;:@%.....,#;...+S,..,#*:;;#@**++SS*;,....,#+........
......;S,...:*?S**?*%S*++++%%....+@,...:??*+++;;:,.:;++.....*#,.......
......;#,...:;,.......,:::::,....+@,........................*S........
......,#;........................;@,......................,:S:........
.......*S,...................,:;+?#???????*;;;;;;;;;;;****;,,.........
........+%+;+++;:::;;;;+?****?**;;,;;;;;;;;;%#+**;;;+;;,,.............
.........,:;****++:*@?;;;:,.................:#,.......................
................,;?%:........................+%*;,....................
..........,:+*????;,..........................,;**?++::,..............
.......:+???+;:,..................................,:;+*???++:.........
.....;%S+:..............................................,::++?;.......
....*#+,.....................................................:?%,.....
...+@:.........................................................*S,....
..,#*..........,,,........,,....................................%*....
..;@,.........*S???;,,:***%%?*,..................,;;+??+*+;,....;S,...
..+@,........+@:..:+*%?*:...:*%?+;,........,:;*???*+;;;:;;*,....,#,...
..+@,........#*,::;;;;:,:,,....:;*?******???*+;,,...............,#;...
..:@;......:*#S%?+****+++?*%**+:,...,,,,,,,.....................,#:...
...SS.....,?+,.............,:;*??%?*+::,........................;#,...
...:@;...........................,:;++????+:,,.................,S*....
....;#;.................................,:+*???*+::,,,,...,,:;*#@,....
.....;S?,....................................,:;++?*%%%%?%%%?*++@,....
......,*%?;,,..........................................,:,.....+#,....
........,;*???+**+;;;;;;+*******+++++;;+**********?*+++;;;;;;;%S:.....
............,::++;;;;;;;;++++++;:::::,,,,,,,,,,,,,,,::;;*????*;.......
......................................................................

Kundalini Yoga for inner vitality and stamina

...............................,,:;;;;::;;;;,.........................
............................,:::::,,......,:+,........................
.........................,;;;:,.............,+,.......................
......................,;;;,..................:+.......................
....................:;;:,.....................+:......................
..................:;:,........................,+......................
.................;;,...............,,;,........+,.....................
...............,+:...............:+;;%+,.......;:.....................
...............+;.............,:+;,..*;;,......:*.....................
.............:**............,;;;,....:*,+,......*,....................
..........,:;:*;.....,;,,::;;:........*:,+,.....:+,...................
........:+;,.,+......?+;;:,...........,*.,+:.....:*:..................
.......,*,...+:.....:*,,...............+:.,+:.....,;:.................
.......+;...,*.....,*,.................,+..,+:......:;................
.......;+...+:.....;:...................+:...;;......+;...............
........;;,:*.....;;....................,+....?+,....,*,..............
.........**%:...,+;......................;:...*++,....;;..............
........;;:*...:+:.......................,*,..*:,+,...,+..............
.......,+.*:..+;,.........................;;..+;.,+:...+;.............
.......+,:*..:?...........................,*,.,+:.,+;..,;+:...........
......;;.*:..++............................;;...+:.,+:...,+;..........
.....,*.;+..,*,............................,*,.,;:..,+,...+;..........
.....+,:*,.:;,..............................*:.*:....:+..++...........
....+;:?*,*:...............................:*,.?,....:*,.+:...........
,,,,%+;;?*;,,,,,,,:::,,,,,,:::::,,,:::::::+?;:;?::::;?;::?;:::::::,...
,:::;;::;;::::::::::::::::::::::,,,,:::::::,,:::,,,,,,,,,:,,,,,,,,,...

1. Balance on your toes and fingertips with the knees straight but not locked. Rapidly move your hips from side to side like an animal swishing its tail. 3 Minutes

.....................................................,:++;;;++:.......
....................................................;*;,,....,;+,.....
..................................................,*+,.........?+.....
..................................................+;...........;?.....
.................................................:*............++.....
.................................................++...........,*,.....
.................................................:*..........:*:......
..................................................+?:,,:,...:*:.......
...............................................,:;*+;;;;,..+*,........
.............................................,;+;:........++..........
.........................................,:;?+:.,:;;;,...;+...........
.................................,.,:;;+*+:*+.,++;:,,...,*,...........
..................................,*:,,+:.;+,++:........:+............
..................................++..?:.:%:*;..........*;............
..................................++.,%:.:*%+.......,..,?,............
..................................:%,.;*...,;*,...,+;.,*:.............
...................................**..?;....;*.:++:.,*;..............
...................................,*;.:%:...:S++:..,?;...............
....................................:%*:;%*;;++,...,?;................
.....................,,,:::,,,,....;+,,;;++;,.....,?:.................
.................,:;+;;;:;:;;;;;;:*+.............,*:..................
................;*;:....,,,,,,,,,;?.............,*:...................
...............+*,.,:;;++;;;;;++,,,............,?;....................
...............%;;++;:,,......................,?;.....................
...............**:,..........................:*;......................
..............*+............................;*,.......................
.............,%,.........................,;?+,,,,,,,,,,,,,,,,,,,,,,,,.
;;;;++++++++;+%,.....................,,:;+**++++++++;;;;;;;;;;::::;;;.
..............;*:,,,.........,,,,::;;+;:,.............................
...............,;++++***+++++++++;::,,................................

2. Sitting in easy pose, lean back to sixty degrees. Fold your arms across your chest and lock your elbows with your hands at diaphragm level. Keep your neck straight with your chin pulled in and roll your shoulders in a forward circle. 3 Minutes.

...................,;+*?;,............................................
..................,*+??;:+:...........................................
...................*?+...,*:..........................................
...................,*+:...:*..........................................
...................;+:*....?,.........................................
..................,?,,?,...*+:;;;;;:::;;;;:,..........................
..................:*.,*;...*+,,,........,,:;;;,.......................
.................,?+;:++...*;...............,;+:......................
........,,::;;;:;;;:,.*:...%:.................,?,.....................
......,+;:,,,,,,:,..,+;...:*,,:;;;;,...........?:.....................
.....,*:.......,....,;....?+;;:,,.............,*,.....................
.....++........:*,.......+*,.....,,:;;;;;:::,:*:,,:::,................
.....:*,........+*.....,+;.....,;;;:,,,,,:::;++:::::;+;:,.............
,,,,,.:+;:,,,,:+*++;;;+%:......::.....................:;;;;,..........
;;;;;;::+**+++*+;;;;;++?........................,,,,,,,,,;?+;;;;;;:...
.......................:;:,,,,....,,,,,,:::;;;;;;;;;:::;;:,.......,...
........................,::;;;;;;;;;;;;;::,,,,........................

3. Lie down in baby pose. Bring both hands to the small of your back and interlock your fingers. Raise your arms up into yoga mudra. 3 Minutes.

...........................................................,;+;;;;;,..
...............................,.........................,+;:,...,;+,.
........................................................;*:........+;.
.........................,.............................:+,.........*:.
........................,,:::.........................,*,........,+;..
..........,,,::,::,,,,:;;::+*.........................,?.......,:+:...
.......,;;;::::,::;*?+:,.:*+,,.......,,:::;;;;;;;;;:::;?+:,,..:*;,....
......,+:......,:;;:....:;,::;;++;;;;;;::,,,,,,,,,,,,,,.:::,.+;,......
......+:...,:;;;,.....,:*,.....,,,,,................,:;;:....+,.......
......;+,:;;:,....,;;;;*+..........................:*;,,....:*........
......:?+:,......,+:..:+:.........................;*,......,*:........
.....:+,......,,:**..*+,.........,,,,,,,,,,,,,,,:++,......:+:.........
.....*,.......:;:,+;,?:......,:;;;:;;;;;;;;;;;::::.......;+,..........
:;:::?;............:;:..,,,:++:,.......................,*?;;;;;;;;;;;.
,,,,,,+;:,.......,,,::;:;::++::;;::;;;;;:::::::::::;;;++:,,,,,,,,,,,,.
.......,;;;;++;;;;;::,,.....,,,,:,,,..,,::::;;::::::,,,...............

4. Cross your legs in lotus pose and lean back on your elbows. 3 Minutes.

Page 115

...............................,,:;;;;::;;;;,.........................
............................,:::::,,......,:+,........................
.........................,;;;:,.............,+,.......................
......................,;;;,..................:+.......................
....................:;;:,.....................+:......................
..................:;:,........................,+......................
.................;;,...............,,;,........+,.....................
...............,+:...............:+;;%+,.......;:.....................
...............+;.............,:+;,..*;;,......:*.....................
.............:**............,;;;,....:*,+,......*,....................
..........,:;:*;.....,;,,::;;:........*:,+,.....:+,...................
........:+;,.,+......?+;;:,...........,*.,+:.....:*:..................
.......,*,...+:.....:*,,...............+:.,+:.....,;:.................
.......+;...,*.....,*,.................,+..,+:......:;................
.......;+...+:.....;:...................+:...;;......+;...............
........;;,:*.....;;....................,+....?+,....,*,..............
.........**%:...,+;......................;:...*++,....;;..............
........;;:*...:+:.......................,*,..*:,+,...,+..............
.......,+.*:..+;,.........................;;..+;.,+:...+;.............
.......+,:*..:?...........................,*,.,+:.,+;..,;+:...........
......;;.*:..++............................;;...+:.,+:...,+;..........
.....,*.;+..,*,............................,*,.,;:..,+,...+;..........
.....+,:*,.:;,..............................*:.*:....:+..++...........
....+;:?*,*:...............................:*,.?,....:*,.+:...........
,,,,%+;;?*;,,,,,,,:::,,,,,,:::::,,,:::::::+?;:;?::::;?;::?;:::::::,...
,:::;;::;;::::::::::::::::::::::,,,,:::::::,,:::,,,,,,,,,:,,,,,,,,,...

.....................................................,:++;;;++:.......
....................................................;*;,,....,;+,.....
..................................................,*+,.........?+.....
..................................................+;...........;?.....
.................................................:*............++.....
.................................................++...........,*,.....
.................................................:*..........:*:......
..................................................+?:,,:,...:*:.......
...............................................,:;*+;;;;,..+*,........
.............................................,;+;:........++..........
.........................................,:;?+:.,:;;;,...;+...........
.................................,.,:;;+*+:*+.,++;:,,...,*,...........
..................................,*:,,+:.;+,++:........:+............
..................................++..?:.:%:*;..........*;............
..................................++.,%:.:*%+.......,..,?,............
..................................:%,.;*...,;*,...,+;.,*:.............
...................................**..?;....;*.:++:.,*;..............
...................................,*;.:%:...:S++:..,?;...............
....................................:%*:;%*;;++,...,?;................
.....................,,,:::,,,,....;+,,;;++;,.....,?:.................
.................,:;+;;;:;:;;;;;;:*+.............,*:..................
................;*;:....,,,,,,,,,;?.............,*:...................
...............+*,.,:;;++;;;;;++,,,............,?;....................
...............%;;++;:,,......................,?;.....................
...............**:,..........................:*;......................
..............*+............................;*,.......................
.............,%,.........................,;?+,,,,,,,,,,,,,,,,,,,,,,,,.
;;;;++++++++;+%,.....................,,:;+**++++++++;;;;;;;;;;::::;;;.
..............;*:,,,.........,,,,::;;+;:,.............................
...............,;++++***+++++++++;::,,................................

...................,;+*?;,............................................
..................,*+??;:+:...........................................
...................*?+...,*:..........................................
...................,*+:...:*..........................................
...................;+:*....?,.........................................
..................,?,,?,...*+:;;;;;:::;;;;:,..........................
..................:*.,*;...*+,,,........,,:;;;,.......................
.................,?+;:++...*;...............,;+:......................
........,,::;;;:;;;:,.*:...%:.................,?,.....................
......,+;:,,,,,,:,..,+;...:*,,:;;;;,...........?:.....................
.....,*:.......,....,;....?+;;:,,.............,*,.....................
.....++........:*,.......+*,.....,,:;;;;;:::,:*:,,:::,................
.....:*,........+*.....,+;.....,;;;:,,,,,:::;++:::::;+;:,.............
,,,,,.:+;:,,,,:+*++;;;+%:......::.....................:;;;;,..........
;;;;;;::+**+++*+;;;;;++?........................,,,,,,,,,;?+;;;;;;:...
.......................:;:,,,,....,,,,,,:::;;;;;;;;;:::;;:,.......,...
........................,::;;;;;;;;;;;;;::,,,,........................

...........................................................,;+;;;;;,..
...............................,.........................,+;:,...,;+,.
........................................................;*:........+;.
.........................,.............................:+,.........*:.
........................,,:::.........................,*,........,+;..
..........,,,::,::,,,,:;;::+*.........................,?.......,:+:...
.......,;;;::::,::;*?+:,.:*+,,.......,,:::;;;;;;;;;:::;?+:,,..:*;,....
......,+:......,:;;:....:;,::;;++;;;;;;::,,,,,,,,,,,,,,.:::,.+;,......
......+:...,:;;;,.....,:*,.....,,,,,................,:;;:....+,.......
......;+,:;;:,....,;;;;*+..........................:*;,,....:*........
......:?+:,......,+:..:+:.........................;*,......,*:........
.....:+,......,,:**..*+,.........,,,,,,,,,,,,,,,:++,......:+:.........
.....*,.......:;:,+;,?:......,:;;;:;;;;;;;;;;;::::.......;+,..........
:;:::?;............:;:..,,,:++:,.......................,*?;;;;;;;;;;;.
,,,,,,+;:,.......,,,::;:;::++::;;::;;;;;:::::::::::;;;++:,,,,,,,,,,,,.
.......,;;;;++;;;;;::,,.....,,,,:,,,..,,::::;;::::::,,,...............

......................................................................
......................................................................
......................................................................
.......................,*+,..........,,::;;:::::,,....................
......................,?@@%,......,:;;;::,,,,,,:;;;:,.................
......................,*#@%,....,;;,,.............,:;;:,..............
......................,,:+:,,,:;;::;;:................,;;:............
....................:;;::::::;++;:,,....................,;+:..........
....:;;;;;;:::::::;*;,,,,:::;:,,..........................,;;.........
..,+*+;;;;;;+***++++:;;;;::,........,,,,,.......,:;,........;+........
..,+;+;::,....................,,:;+;;;;;::::;;;;;;:..........+:.......
.....*;:;+*;::::::,,,..,,,,;+++*S*??+;:::::,,,...............:*.......
....;+....+*+;;;;+?%*++;;;;+;:::,,,..........................:?.......
....*,......,,::,,,,,........................................:*.......
....*:......................................................,+:.......
,,,,;?;:::::::,,,.............,,,::::,,,,,,,,,,,,,......,,:+?+::;;;;;,
::::::;:::,,:::;;;;;;;;:::;;;;::::::::::::::;;;;;;;;;:;;;;:,,,,,,,,,,.

5. Stretch your legs out in front of you and grab your toes. Bring your head to your knees and come back up. Do this movement rapidly 11 times only. Breathe normally, do not do breath of fire.

..............................::;:,...................................
...........................,?%%+**??:.................................
..........................;#*,.....:??,...............................
.........................;#:.........?%,..............................
.........................S+...........S?..............................
........................:#,...........:#,.............................
........................+@,...........,@+.............................
........................:@,...........,#:.............................
.........................S;...........+S..............................
.........................;S,..........S+..............................
..........................+S:........?@,..............................
...........................;%*;::::;%%@:..............................
............................?S*%%%?+:.+#+,............................
.......................,,:+%%,.........:****;:,.......................
...................,;*?%**+:..............:;+*%%*,....................
................,+??*+:,.......................:*#+...................
..............,*S*:..............................;#;..................
.............:S%:.................................;@;.................
............,#+....................................;#+................
...........,S?......................................:@+...............
...........+%........................................;#;..............
..........,S:.........................................:#:.............
..........%+.....................,,..........,;,.......+S,............
.........;%........*;...........*@#?,........:@%........?%............
........,#:.......*@%.........;%*#?+S:.......?%%?.......,%*...........
........S*.......+#*@,.......;@+.#?.+#;.....:@;,#*.......,S;..........
.......+#,......:@;:@:......,#*..%?..*@:....:@:.:#;.......;#,.........
.......S*......,S?..S;......?S...+?...?S,...*S...;#:.......%%.........
......:@:......?@:;:@%.....,#;...+S,..,#*:;;#@**++SS*;,....,#+........
......;S,...:*?S**?*%S*++++%%....+@,...:??*+++;;:,.:;++.....*#,.......
......;#,...:;,.......,:::::,....+@,........................*S........
......,#;........................;@,......................,:S:........
.......*S,...................,:;+?#???????*;;;;;;;;;;;****;,,.........
........+%+;+++;:::;;;;+?****?**;;,;;;;;;;;;%#+**;;;+;;,,.............
.........,:;****++:*@?;;;:,.................:#,.......................
................,;?%:........................+%*;,....................
..........,:+*????;,..........................,;**?++::,..............
.......:+???+;:,..................................,:;+*???++:.........
.....;%S+:..............................................,::++?;.......
....*#+,.....................................................:?%,.....
...+@:.........................................................*S,....
..,#*..........,,,........,,....................................%*....
..;@,.........*S???;,,:***%%?*,..................,;;+??+*+;,....;S,...
..+@,........+@:..:+*%?*:...:*%?+;,........,:;*???*+;;;:;;*,....,#,...
..+@,........#*,::;;;;:,:,,....:;*?******???*+;,,...............,#;...
..:@;......:*#S%?+****+++?*%**+:,...,,,,,,,.....................,#:...
...SS.....,?+,.............,:;*??%?*+::,........................;#,...
...:@;...........................,:;++????+:,,.................,S*....
....;#;.................................,:+*???*+::,,,,...,,:;*#@,....
.....;S?,....................................,:;++?*%%%%?%%%?*++@,....
......,*%?;,,..........................................,:,.....+#,....
........,;*???+**+;;;;;;+*******+++++;;+**********?*+++;;;;;;;%S:.....
............,::++;;;;;;;;++++++;:::::,,,,,,,,,,,,,,,::;;*????*;.......
......................................................................

6. Sit in easy pose, with your hands in prayer pose in the center of your chest. Focus your eyes on the tip of your nose. Keep your chin in, chest out, and neck straight. Pump your navel point and imagine 30 trillion points of light in and around you. 3 Minutes

7. To finish: inhale deeply, hold your breath, and tighten every muscle of your body. Hold the breath for 10 seconds and then let it go out of the mouth explosively like cannon fire. Repeat this 2 more times.

COMMENT:

This set takes only fifteen minutes, and it can make you a miracle kid: You can become a successful, Aquarian person.

Page 116

......................,::::,.................................:**,.....
....................:;++???*+,................................,:,.....
...................+*++++;+;*;........................................
..................;S*+++;;;+S:............,,::;:;;::,.................
....,:::,,,,,,,,,;%+;;:;+*;*%:,,,,,,,,,,:*:,,,,.,,,,:;;,,,,,,,........
....,,,:,,,:,,,,,;%+;+%+,:,*?,:::::,,::*;S:,,,+,.....,;+;::::,........
..................;*+%@#*%%S#:........+#:?++;.;;,..:,...:;,...........
.......,:::......,,;;:S@@@S@@+:,.....,*+*++;*:;%:.+*,:...,;:..........
.......*%;+,..,,:::;:.,%@@@@@+,;;,...,;:,,,,:,*S.:*;*:,...,+:.........
.......;++;..,;:,..,+.,,?#%%+,..,;:...,+*:,.,**%;+?%;;,....,+;........
........,:...+:,..,:*;::.,,,.:+..,?,...,*;+;:;*;,,?%+,.......+;.......
........,:,.,+:+..+*%+:*.;,;;+;,:;?,....:;,:,,;*..?%,.,...,::,;:......
.........,.,+;+++.;%*;+*.;,;?*;:,:?.....,?+,...+,,%;,;:;:.;?;,.*,.....
...........;:.+,+;:+**?;,;;,*S,..*%,.....;?+;,.;:.**+:..:+*%+;:*,.....
..........,+,.;,.;;+;?:;:;:.+%..;*;,.....,*+:;.;;.+;;,.,+**%??S+......
..........:;,*::.,:+;;:+;;..;+..,,;,......**,,.;+,++;,,??+*+*+S:......
..........;:.;;;,.,++::,:..:+;,...+,......*%;::;;,**;:*%:;*;;,+;......
.........,+...+*+..,:,+;;;+**+,...;:......+::,:+.:%?,.**:;+%:.;;......
.........,;.:;;??+....+?:::,:?,.,.,+::,,..+...;:.;??..++;;+#+.;+......
.........,+:*+;++?+,..+*,,:;+%,...,*,:::::*,.,?,.+;?..*?+++++.;+......
.........:?;:,..,,;;..,?;*?*+*:....+:,,,.,:;:,?:,+,+..+;,,.:;.+:......
.........*?;....,::*+:,+**:,,+,....+;,,:+*;.*;*:++,+..+,...;:,+.......
.........%;;:...,;+%@?+;**:.,;+,,,:+,:;:;;+;+.+;*;.+:.;:...+:;:.......
........:?.,+,....:,*#:**?%;*+*;;*;;:;*?**;*+,;?;*,,+,:;..,*,+,.......
.......:*,,;?;:,:;;:+?+;+*:+:.;:.;:,,,,,...:*:,+;,+,;;,*..,+,:;,......
......;*;**;,,,:;%;,.+?+;+:+,.;;,,;+,.......,+,.;;;?:?*?;,.;?;*?*,....
.....,*+;:......;*::,+*:,,++..+*++??%+,......:++;*?:,:+,+%+.,,:;;,....
................,;+?*+%%**?*;.:;,:++++,.......,,,,,...:??%*...........
.....................,+*?;*;+,........................................
........................,,...........................................,

.................,:,..................................................
.................+*;,.................................................
.................:;;*::,,.............................................
..................,;:,:+,.............................................
...................,*:;+..............................................
...................,+,.+,.............................................
........,,,,,,,,,,,:+..;:,,,,,..........,.............................
........,::,:::::::;;..:+:::::,.......................................
................,,.,;...+,....................................,.......
............,+;*;*+?*...+:,....................,......................
...........,*%:+?S@@?,..+::++:;::,,,,,.........,......................
......,:;:..+*;:??%?%+..:;,:;+;?*;,,::;:,,,...........................
......,+++,..:+++;:;**,.,+,;*+;:,::+++;::::::::,,.....................
.......,;:....,,:+::*?,..+:;+*+;+;+*+::::,:;+?*;+*;,,,............,,,.
.....,,,,........:+:**:..;;;%?+::,,....,,:;*;;:;;;?*::::::,...,,,:+%,.
..,;*++:+;:....,.,,,?*,..,+:;++::,,:::::;;:,;;*?+:::,,,;++***+::;++?..
,+S%*+:.:;+**+**+*?%+:....:+;*%+,,,,..,.,,::++?+:::;*:::+::;*%::::*:..
:%%***+**+***+*,+,;*,:,....;;;;:,:::::,,......,,,,,::,,:;+:,;?,,,,....
,;?++?*+;?+:?:,,:,:+;::::,,.;%;:,...,,,:+;,,.............,::;,........
...,.....:+?*,::;+*++;,,,,:,,++*+;,:,..,**?:;+:,......................
..........,:;+;,,::+?%?%*:,...:+;*++;+;;*?+.,::;+:::,,,,,.,,..........
.............,,,:::,+%;;??%+::::,.,,,,:;;++:,,..,,,:+::::*%*..........
..................,,:;::***:..............,,::::::,:+:+*++;,..........
......................,,,,......................,,,,:::,..............
......................................................................
......................................................................
................,.....................................................

...........................,,::::,,,..................................
.........................,:;;:**%?*+;.,...............................
........................,+:,;****+,:%,.,..............................
.......................,*:;*?**+:,;?%;.,..............................
.....................,.*?*??*+::;;;?#:................................
.....................,*%**+;,:+%;;+%*.................................
....................,.+%+;:*S;,:,;*?+.................................
.......................+*+#@@S++?%S#%.................................
..,:::::::::::::::::::::;?@@@@@@#%#@S;:::::;;;;;;;;;;;;;;;;;::;;;;;;;;
..,,,,,,,,,,,,,,,,,,,,,,,;S@@@@@@@@@#;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
....................,:::,,,%@@@#@@@@+,,;;::,..........................
.........,;:....,.,;;++,+:.,;%@@@@#*;;.+;;;+:.,,......................
........**+*.....:+,.,;**S,,;,:+%*:,*,.;?++,*+........................
........*+*;....,*,..:+??#;;+..*::::+...*+?:?+;.......................
........,::,....;;.*:,%S?%;;;.+*:*;;;...,?%*?,*:......................
................*:.+*:?#+*;*,,++:+;+;....%?+;.,+:.....................
...............,*..,+;?#*%*;,;;::+,*+....;*;,..:+,....................
...............:*...;%*+*%*,;+;,:;.;;.,..:S,....:+,...................
...............;+...,%*,?*,;+;,++:..:,...;*:.....;+...................
...............+;...,?+%+.;+;.;:+,.,+.:;,?,;;...,.+;..,...............
...............*:....+S*.,.,.:;,+,,+:;S+*S,.;;.....+:.................
..............,?,.,..:#+++:;:+;;+.;;;+**%*...+;..,,,%,.,..............
...............*:..,.,?++;:::+;+:;+;;:+*;....,;*,...*?,...............
.............,.+:..;*:%:::;;;;;:+*;::;+++,..,..*S*:..;*,..............
...............*?:,,?S%+?+::;;+*?+:+?*+S%:,,,,,.:S?;,.:*:..,..........
...............%+,.,+S?:;;,;++?*+;**??*?%?%*::;+,,++;,.,+;,...........
...........,,,+S;,:,:**;:;::,,,,..,:*+**+?*?++?S%*+?+,..,*?,..........
.........,.++:;?*:,,:*;*;+*;;::::::;;;+:,,:+*S+;;:::;;;+;::;;:,.......
...........,:+:*;:::++:+S?+;;+S*%+*:,:::;;:::+;::,....,++..,::;;,.,...
.............:*%%+;*?,:%@+....;:*;;%;:::,.......,,,,...,%;,::;?+*,....
..............;+:+*?;.,*?*.,,;*+;:;S,,,,,,,,,,,,.,,,,,:+;:+,,;%S?,.,..
.............:S;:+:*,...:;;;:::,:::;;+;+++;;;;;;;+++++;:..:;+?+;,.....
...,........,??**:++:::;;:,........................,..................
.............+**%;*,,,,,..............................................
..............:;??+,..................................................
.................,....................................................
......................................................................

.............,;;,.....................................................
...........:;**++:....................................................
..........;;;+;;?*....................................................
.........,*;++;*+*....................................................
.....,,,,;*;;??:+S+.,,,,..............................................
:;;++;;::;+++%@#@@@S;::,..............................................
.........:;::*+;*%?+:::;,.............................................
........,+:;:;;;;;,,,.:;:+,...........................................
........,;,+:;+::::;::;,,:::;,,.......................................
........:;.;;*+;;;;;+*+;;:::::;;,,,,...............,,.................
........::.:+;??::,,,:::;::;;;;::::;;::...............................
........+,.:+.,;+,..:+;:;;:;;+**+*+,,+?:..............................
.......,+,.:;...;+;:;+;:+:;;:;;:::+*:,,;;,............................
.......,+..:;....;;;+%;*:;+::;....,:;:,.,;+:,.........................
.......;;..:;.....:;;?,*,?:,;.......,,:::.+*::,.......................
.......;,..;:......,+*:,;;,;:,.........,:*;:,,:;:,,...................
.......;,..+,......,+,:;*,;;,::::,,,,.:++*:,:::,,:;:,.................
......,*,::+,......:;..,:;;,..,;;:::::*?*?,..,,:::::;:,,.,............
..,:*+;+;+:,.......;;,,,,::::;:,.,;;:.,,,:;:,,...,,,::;+*+;,,.........
..:*%*;:,..........,::,,:,,,,,...,++:......,:::::;::,.,,++;;++;;;;*;..
...................................,..........,,,::;+:,+;:;,:;+*?++:..
....................................................,,;;;;;;;:,,......
......................................................................
...................................,..................................
......................................................................

......................................................................
.......................................,................;++;,,,.......
..................................,....................+?**?%?%*..,,..
......................................................;?+++++?%;......
....,,.........................................,::,:::%*+++**S+.......
..................,..........................:;;;*+:***?*;;++*,.......
...........................................,;;,,+?%*+,:+,:**,.........
...........................,,,,,,,,...,,,,;;,.;++?%%::*?;;:,,,,,,,,...
.................,;;;;;;;;;;;;:::;++****%S%+;;;+%%?*,;%+:::::::::::,..
.............................,:;+***;;;,:;++;??+*%:*,*S,......,:;,....
............................:;;+*%*;;.....,;?**%*;+?,:%,.....,*;+,....
...........................;?:..:*S:.,:;,...:??%+;+;*;*,......;+:.....
.........................:;***+?*?%+,*:+*;;,:?;;;:;,+.+,..............
.....................,:+%S%?%;.+*++??++*+S*;:,.;;;:.+.:;..............
................,::;++*++%??S?;.:;::S?+?%?:....;;+,.+,,+..............
.............,:++++;:,...+:;%?%?;:+;;++%*,.....:;+:+%,,*..............
..........,:;++;,,...,,::::;*?+*+:.:;,:+.......,+;;*S:;+,,............
.......;*++?;,...,,:;;:::,,,,,,.,::::*+...........,,:;;%#S,...........
.......+?:.:+,::;::,,..............,,,..............,*;;+;,...........
.......:?;.:*:,......................................,:,..............
.......+S+;;,.........................................................
.......+#*;...........................................................
.......,:,..................,.........................................

......................................................................
.....,,,...........,:.................................................
...:??%?*;,.......:++,................................................
...??*??%%*,......:*;.................................................
.,+?*?*+*;:*,..............,..........................................
.:%%++++*;+:+.........................................................
...,+?*?;..:*,..,,,,::................................................
.....,:*;+*+??*;;::+#S;,,,,,,,........................................
........+*****+,..;??*S*:::::;;:;+:,,,,...............................
.......,*:+?*:,,,**+;%;.....,,,,;;:::;++::,,..........................
.......+;**;*;:;+;+:+,....,:;:,::;*;:,,,,::;;;,.......................
.......;%S?.;*;;**?:;,,..;*:,...:;,,::;:::,,***+::,,,,................
.......,??*.+*;?**%+*?+::;+:....+:.....,+%*?*:;+:,,::??;++:::::::,....
,,,,,,,,+*?;?:::::++*?%*?*+:....;;,:,..,,;:;;+::::::;;;++;::::;%%:,,..
::::::::;S;:*::::::::;+*?+++,..,+;*?**;:;S;S#%;....,,,;*:;,,,,+*:::,..
.........+,:+...........,,:;++;+;;;,,,,,,,:+??;:::::::;+:;:::,,.......
.........,::,...............,;+:,,............,,,,,...................
......................................................................

......,:::::::::::::::::::::::,,::::::::,:,,::,:,,:::::,:::::,........
.......,,,,,,;;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,........
...........,:+*........,,,,:::::::+::;::,.............................
............,;:.,,:;:;;::::,,,,,,*+.,,,;;;;,::,............,..........
...........,:::;*::,,,..........,++,;:.+,,:::;;;,,......,,......,.....
......,::;;;;::;?::,.,:..........++*:..:;.,;.+,;;,...,;+*;**;;;:......
...,.:+;;::,,,,,+,...:;.........,**?,..,+::;:;,.:;;::*:::.:;:++?*,....
...,:;:,,......,+....,+.........:;;;;...;?;*+,.,.:*:::...,:+++;*?*:...
...,*,,.........;:....:;,.....;;;:;++.,,+;++,.,?+;+:..,,;++;;;;*++*;..
...,*::;;+;:,,,,,;+,...:;::,,:+:?*%%??+:*+++;;*+*:,;+::**;;;;+;?***;..
....,;;+;:,,,::+***?;,,,:;,:;;;+;;::,+:,+;;;:,..,+,;;,.,+;+*++*?*:,...
......,:::::::;*??**+:::*%::::,,,:,::+:;*+;:::::;;:,......,::::,......
..............,,:+;;;::+*:,,,,,,,,,,,,,,,,:,,,,,,.....................
..................,,,.................................................

Kundalini Yoga for nerve navel and lower spine strength (From Sadhana Guidelines)

...................................................,..................
.............................................,........................
.........,,.........,,...........,:*?*+++*:,,..,,.....................
.....,,.......................,:;+*+;;:+?*@?:...............,.........
............................:+;:,....,;+;S?+?:........................
..........................,**,,,,,::;+;+?;+:?;........................
..,,......................*?++;;;;;++++*:++:%,........................
..,.....................,:*?;;;;;;++;;;:+;:%;.........................
....,,,,,,,,,,,,,,,,,:;:;;;%+::::::::;;::*S:;+:::::::::::::::::::,....
...,:::;++;;::;:;:+?+:,,...+?;;::;;;;++%??+.,,+?;::::::::::::::::,....
.......,;+......,++,.....::,,;?%%*::**+*+*,.,:.:*:....................
.......;;*,....,*:......,:+?+,:@@@*.,+;:%#;.:*+.;?+:..................
.......,++..,.,**;.,..,:+**?++,*@@@S#@@@@S?,;:+,,?;*,.................
......,;;,.,.,+?+?+*;.,,::;??+*.?@@@@@@@@S+;:+;,.*++:.................
.......,....,+;*%*%?%:.::,,,:+*;;S#@@@@@S:+;:*+;,:,;+...,.............
............*;.:;+;,,+;:;*+++**+,:+*S%;+*.,;+:+:*;.:?,................
...........+;..,+,....;+..,,,,:*:.*;?;.+:.,.,+;.:+*+*?*,..............
,,......,.**...:+......;+,.....,;;*,;:;*.....,*+,:+*;+??..............
..........?+;:.**+:::++;:;+,....:*%?+:%;.,....,*S+,::++%*.............
..........*:,:;%:,:,+S*+;:;*+:;.?*,++;?:,.......;%*:.,.:?*,.,.........
.........,**;;;+:::,:+%+++*+++*:;:....,;+;,...,..:%+,.,.:%?,,.........
........,+;????*++*+*+*+*:.;;?*;.,......,:++,.....**++,;+:?;..........
........;++%;:;;++++,..,,....:**;,........,;+;,...,*,,:*..,+:.........
........*;,;;,....,,...........:+?+:,.....,.:?*;:,.+;:?;:,:;%;;:......
........;*;,:++:,...........,:;;::,:+;,....++,,,:;;;?*;;*++?%*+%+.....
........:***;?%?;;,..,,....;*:,.,.,..:;+:.:?..,...,,::::,;+**#++%:,,..
........++;**S??+;++:,...,;*,..,?,+:;..,;;*%*:,.......,;;;;;*#;+?*,,..
...........,:,,;:::,++:,..*+,,.+*;?:?....,::+?%*;,,...,;;;:;;%%?*:....
...................,.,;;;;?+;;:*+*#*%:+,.....,:;****+:,;+;;;?:*:,.,...
........................,:,....,,:+;%*S:....+;....,,:;:%*+::,.+;......
....................................,,;+;:,,??,.....,?:?++,.:,,*,.....
.......................,................,,::;?;:;::::+%?*++,:+,;*.....
..............................................,,,,,,,:;++;++:++;;.....
............................................,,........................

1. Sit with the left heel at the rectum and the right leg extended straight forward. Bend forward and grasp the toes with both hands. Straighten the spine and look forward to the toes. Stay perfectly still with normal breathing. Keep a light Mula Bhanda applied. Continue for 3 minutes. Then inhale deeply and pull back the toes. Completely exhale, pull back more, and apply a strong Mula Bhanda. Repeat this deep breath 2 more times. Relax.

......,,................,:+*+,.......,........,,,.....................
......................,;++;;+*:....,,,,......:??+;;;::................
::::::;::::::;::::::++++;;;;;+%?;;;;;;;;;;,,;+;;*;;;:*%?**+...........
,,,,,,,,,,,,,,,,,,,**+++++;;++*?*,......,:;;:,;;+;,.,?SS,,+;:,,.,.....
..............,,;:.;*++;::;;;;:;?,...,:;;:,,;;;??:,:;??+::::::;;;;;:,.
.............,:*:+:.;*;::+;;::;;+:..:;:,..;*;;:,;?+::*?;+*++:::::,,*:.
.............,:*;+,..;+;+;;;;:,+*,,;;.,:;;;:,..,;:,:+,:,+;.+,,,::,+:,.
...............,;,....;?+;::,.,,+*;:.:;:,....,;;,.:+,..,*,,*,.,;;*:...
.............,.........;*..,:,,+S?;,;;,....:;;,..;+,...;;.;+::;:+;....
....................,,;++:;*S;;*?;*:,...,:;;,...:%+:..,+,+:.,;?%;.....
.....................:;::;+*;:::+,...,:;;:,...:+*;...,+:;:....*?......
.....................,+..::....:+.,:;:,.....,+?*,...,++;,.....*:......
......................+:.:+...,,*+**;,.....,;%?*;,.:?;:......+;.......
......................:+..;+;:;:;%:.,*,...,+%++:.,;?,......:+;........
.......................+:..,::...,+:,*,..,*++;,,;?*+,.,,,,;;,.........
.......................,*,..:,....;:.+;.:+:...;+*+:,..:+*;,...........
........................:*..,,:,......;%*:..:;*;,...;;;+,.............
.........................++..:?,....,:%+*;;;+,.,,,;*?S*...............
..........................*;.,+:...,;++;,.*%,..:;++?S*:...............
..........................,*:.,*,.,++*;:.,%;.,::+;+*+;................
...........................,+:,?::+:+*,..:S,.,;+;++*:.................
............................,+;:+,..;,...,S+,,++++*,..................
..............................:+;;;,;,+*,;%S+;:;**:...................
...............................,;;;.?;+%;:+?#%;:+:....................
..............................,..,;:;*+*+;+;+S%?:.....................
...................................,:+%?*++++;?,......................
......................................,:,,,,,,........................

2. Come into Kundalini Lotus Pose. Balance on the sacrum by holding the toes of both feet, spreading the legs wide, and raising the legs off the ground 60 degrees. Keep the spine straight. Apply a constant Mula Bhanda. Use normal breathing. Hold for 3 minutes. Then, Inhale deeply, exhale, and apply a strong Mula Bhanda. Repeat the deep breath 2 more times. Relax.

...........,,::*#@S;,.................................................
..........:+;:;%S?%?%,................................................
.......,.;*,.;%**:*?S;................................................
.........?:,*%*+:;;**;................................................
.......,,?+%%++;;+?;;?................................................
........:%%*+;;;;++;,*;...............................................
.......,%?++;;:**,.:*S?...............................................
,,,,,,,,:*?*+*%@@#%#@@@+,,,,,,,,:,,:::::,,:,,.........................
;;;+;;;;:;;+*+;+S@@@@@@%:+*+;:::::::::::::::,.........................
.:;;+,...,++::++:;%S##S+:..,:+,.......................................
,;?;*:..,?S:,+*%S;.,,,:S%....;%?:.....................................
.,;*;..:?%,.+**??%*.,..:*:..,+?SS:,...............................,...
..,,..:?%;.,.,,+?S#+.....++;*:,;?*;+:.............................,...
......?%+S:..,,;;+%@*:,,.;?+?...,.,+%?:,..............................
.....,SSS#?+;?+**?**+*;;:;+.,.,*+,.,++;;+:,...........................
....:?*+;*+:++;:,,.....;*+*+,,.,*?,.....,:;;,,........................
...,%%:;%++;;;*++;...,,,,;+%?;;:,+;,,......::+;.......................
...,%+??S%::;+;+;;++:,,.,,:;.,,:;;;*%*::,,..,+?;,.....................
...,??%%?:,++++::+*;*;;;,........,::+S%::;:,?:,:;;:,............,.....
..,*:+;;;;*%+;:;;;;;*;+**+:,........,,+?;,,;*::::::;;:,...............
..,?+;++:;++:::+;??*+;*:?%++*:......,:*;::;+?*:::;+;**+;:,.,..........
..:S%*;++:::+++*+;,,.;;*%+;+**?;,,...**:;:,,S;,,,:;***+*?*?SS*:,......
..,%?+;::**+:,,...,:+;;?+:+;;++?*++:++,,,:;+S:...;*+;+?#@**?+***,.....
...,*;;+*+,.:,,:;;;:,.,*++*;;;:,,,%SS?++:,,.:::;+?***::%*:;+...++.....
....*+:,,.,;+;+;,,..,:*+;*+;;:*%**?+**;;::;;;::::;*:;;.;+;:+;..,?,....
..,+:,..,+?;+;,....,*++;;;,,.,%?;?+S;:;;;:::::+%??+;;:,:?;+,*,..;+....
.,*;...,?*,:*.....,,,,:,.....,*+?%?;,.,,,,::::;;+?***?,;*::*:*,..*:...
..,;;;;?;.,*+;;;:;;;;;;;;;;;;;;%%*+............,:+**%%?;,..:+;+,.*+...
....,;**,;+:........,,,,,..,,,,,:+;;;:,,,,,,,,,,,.,,++%,,,,.;;:?;*:...
......,;::,........................,::;;;;;;;;+;;;;;;;*;;;;;;;++:,,...

3. Extend both legs straight. Reach forward and hold onto the toes. Pull the spine up straight by pulling back on the toes. Pull the chin straight back. Begin long, deep breaths. Continue for 3 minutes. Then apply a strong Mula Bhanda on the exhale of a deep breath. Repeat Mula Bhanda 2 more times.

Page 117

......................,::::,.................................:**,.....
....................:;++???*+,................................,:,.....
...................+*++++;+;*;........................................
..................;S*+++;;;+S:............,,::;:;;::,.................
....,:::,,,,,,,,,;%+;;:;+*;*%:,,,,,,,,,,:*:,,,,.,,,,:;;,,,,,,,........
....,,,:,,,:,,,,,;%+;+%+,:,*?,:::::,,::*;S:,,,+,.....,;+;::::,........
..................;*+%@#*%%S#:........+#:?++;.;;,..:,...:;,...........
.......,:::......,,;;:S@@@S@@+:,.....,*+*++;*:;%:.+*,:...,;:..........
.......*%;+,..,,:::;:.,%@@@@@+,;;,...,;:,,,,:,*S.:*;*:,...,+:.........
.......;++;..,;:,..,+.,,?#%%+,..,;:...,+*:,.,**%;+?%;;,....,+;........
........,:...+:,..,:*;::.,,,.:+..,?,...,*;+;:;*;,,?%+,.......+;.......
........,:,.,+:+..+*%+:*.;,;;+;,:;?,....:;,:,,;*..?%,.,...,::,;:......
.........,.,+;+++.;%*;+*.;,;?*;:,:?.....,?+,...+,,%;,;:;:.;?;,.*,.....
...........;:.+,+;:+**?;,;;,*S,..*%,.....;?+;,.;:.**+:..:+*%+;:*,.....
..........,+,.;,.;;+;?:;:;:.+%..;*;,.....,*+:;.;;.+;;,.,+**%??S+......
..........:;,*::.,:+;;:+;;..;+..,,;,......**,,.;+,++;,,??+*+*+S:......
..........;:.;;;,.,++::,:..:+;,...+,......*%;::;;,**;:*%:;*;;,+;......
.........,+...+*+..,:,+;;;+**+,...;:......+::,:+.:%?,.**:;+%:.;;......
.........,;.:;;??+....+?:::,:?,.,.,+::,,..+...;:.;??..++;;+#+.;+......
.........,+:*+;++?+,..+*,,:;+%,...,*,:::::*,.,?,.+;?..*?+++++.;+......
.........:?;:,..,,;;..,?;*?*+*:....+:,,,.,:;:,?:,+,+..+;,,.:;.+:......
.........*?;....,::*+:,+**:,,+,....+;,,:+*;.*;*:++,+..+,...;:,+.......
.........%;;:...,;+%@?+;**:.,;+,,,:+,:;:;;+;+.+;*;.+:.;:...+:;:.......
........:?.,+,....:,*#:**?%;*+*;;*;;:;*?**;*+,;?;*,,+,:;..,*,+,.......
.......:*,,;?;:,:;;:+?+;+*:+:.;:.;:,,,,,...:*:,+;,+,;;,*..,+,:;,......
......;*;**;,,,:;%;,.+?+;+:+,.;;,,;+,.......,+,.;;;?:?*?;,.;?;*?*,....
.....,*+;:......;*::,+*:,,++..+*++??%+,......:++;*?:,:+,+%+.,,:;;,....
................,;+?*+%%**?*;.:;,:++++,.......,,,,,...:??%*...........
.....................,+*?;*;+,........................................
........................,,...........................................,

.................,:,..................................................
.................+*;,.................................................
.................:;;*::,,.............................................
..................,;:,:+,.............................................
...................,*:;+..............................................
...................,+,.+,.............................................
........,,,,,,,,,,,:+..;:,,,,,..........,.............................
........,::,:::::::;;..:+:::::,.......................................
................,,.,;...+,....................................,.......
............,+;*;*+?*...+:,....................,......................
...........,*%:+?S@@?,..+::++:;::,,,,,.........,......................
......,:;:..+*;:??%?%+..:;,:;+;?*;,,::;:,,,...........................
......,+++,..:+++;:;**,.,+,;*+;:,::+++;::::::::,,.....................
.......,;:....,,:+::*?,..+:;+*+;+;+*+::::,:;+?*;+*;,,,............,,,.
.....,,,,........:+:**:..;;;%?+::,,....,,:;*;;:;;;?*::::::,...,,,:+%,.
..,;*++:+;:....,.,,,?*,..,+:;++::,,:::::;;:,;;*?+:::,,,;++***+::;++?..
,+S%*+:.:;+**+**+*?%+:....:+;*%+,,,,..,.,,::++?+:::;*:::+::;*%::::*:..
:%%***+**+***+*,+,;*,:,....;;;;:,:::::,,......,,,,,::,,:;+:,;?,,,,....
,;?++?*+;?+:?:,,:,:+;::::,,.;%;:,...,,,:+;,,.............,::;,........
...,.....:+?*,::;+*++;,,,,:,,++*+;,:,..,**?:;+:,......................
..........,:;+;,,::+?%?%*:,...:+;*++;+;;*?+.,::;+:::,,,,,.,,..........
.............,,,:::,+%;;??%+::::,.,,,,:;;++:,,..,,,:+::::*%*..........
..................,,:;::***:..............,,::::::,:+:+*++;,..........
......................,,,,......................,,,,:::,..............
......................................................................
......................................................................
................,.....................................................

...........................,,::::,,,..................................
.........................,:;;:**%?*+;.,...............................
........................,+:,;****+,:%,.,..............................
.......................,*:;*?**+:,;?%;.,..............................
.....................,.*?*??*+::;;;?#:................................
.....................,*%**+;,:+%;;+%*.................................
....................,.+%+;:*S;,:,;*?+.................................
.......................+*+#@@S++?%S#%.................................
..,:::::::::::::::::::::;?@@@@@@#%#@S;:::::;;;;;;;;;;;;;;;;;::;;;;;;;;
..,,,,,,,,,,,,,,,,,,,,,,,;S@@@@@@@@@#;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
....................,:::,,,%@@@#@@@@+,,;;::,..........................
.........,;:....,.,;;++,+:.,;%@@@@#*;;.+;;;+:.,,......................
........**+*.....:+,.,;**S,,;,:+%*:,*,.;?++,*+........................
........*+*;....,*,..:+??#;;+..*::::+...*+?:?+;.......................
........,::,....;;.*:,%S?%;;;.+*:*;;;...,?%*?,*:......................
................*:.+*:?#+*;*,,++:+;+;....%?+;.,+:.....................
...............,*..,+;?#*%*;,;;::+,*+....;*;,..:+,....................
...............:*...;%*+*%*,;+;,:;.;;.,..:S,....:+,...................
...............;+...,%*,?*,;+;,++:..:,...;*:.....;+...................
...............+;...,?+%+.;+;.;:+,.,+.:;,?,;;...,.+;..,...............
...............*:....+S*.,.,.:;,+,,+:;S+*S,.;;.....+:.................
..............,?,.,..:#+++:;:+;;+.;;;+**%*...+;..,,,%,.,..............
...............*:..,.,?++;:::+;+:;+;;:+*;....,;*,...*?,...............
.............,.+:..;*:%:::;;;;;:+*;::;+++,..,..*S*:..;*,..............
...............*?:,,?S%+?+::;;+*?+:+?*+S%:,,,,,.:S?;,.:*:..,..........
...............%+,.,+S?:;;,;++?*+;**??*?%?%*::;+,,++;,.,+;,...........
...........,,,+S;,:,:**;:;::,,,,..,:*+**+?*?++?S%*+?+,..,*?,..........
.........,.++:;?*:,,:*;*;+*;;::::::;;;+:,,:+*S+;;:::;;;+;::;;:,.......
...........,:+:*;:::++:+S?+;;+S*%+*:,:::;;:::+;::,....,++..,::;;,.,...
.............:*%%+;*?,:%@+....;:*;;%;:::,.......,,,,...,%;,::;?+*,....
..............;+:+*?;.,*?*.,,;*+;:;S,,,,,,,,,,,,.,,,,,:+;:+,,;%S?,.,..
.............:S;:+:*,...:;;;:::,:::;;+;+++;;;;;;;+++++;:..:;+?+;,.....
...,........,??**:++:::;;:,........................,..................
.............+**%;*,,,,,..............................................
..............:;??+,..................................................
.................,....................................................
......................................................................

...................................................,..................
.............................................,........................
.........,,.........,,...........,:*?*+++*:,,..,,.....................
.....,,.......................,:;+*+;;:+?*@?:...............,.........
............................:+;:,....,;+;S?+?:........................
..........................,**,,,,,::;+;+?;+:?;........................
..,,......................*?++;;;;;++++*:++:%,........................
..,.....................,:*?;;;;;;++;;;:+;:%;.........................
....,,,,,,,,,,,,,,,,,:;:;;;%+::::::::;;::*S:;+:::::::::::::::::::,....
...,:::;++;;::;:;:+?+:,,...+?;;::;;;;++%??+.,,+?;::::::::::::::::,....
.......,;+......,++,.....::,,;?%%*::**+*+*,.,:.:*:....................
.......;;*,....,*:......,:+?+,:@@@*.,+;:%#;.:*+.;?+:..................
.......,++..,.,**;.,..,:+**?++,*@@@S#@@@@S?,;:+,,?;*,.................
......,;;,.,.,+?+?+*;.,,::;??+*.?@@@@@@@@S+;:+;,.*++:.................
.......,....,+;*%*%?%:.::,,,:+*;;S#@@@@@S:+;:*+;,:,;+...,.............
............*;.:;+;,,+;:;*+++**+,:+*S%;+*.,;+:+:*;.:?,................
...........+;..,+,....;+..,,,,:*:.*;?;.+:.,.,+;.:+*+*?*,..............
,,......,.**...:+......;+,.....,;;*,;:;*.....,*+,:+*;+??..............
..........?+;:.**+:::++;:;+,....:*%?+:%;.,....,*S+,::++%*.............
..........*:,:;%:,:,+S*+;:;*+:;.?*,++;?:,.......;%*:.,.:?*,.,.........
.........,**;;;+:::,:+%+++*+++*:;:....,;+;,...,..:%+,.,.:%?,,.........
........,+;????*++*+*+*+*:.;;?*;.,......,:++,.....**++,;+:?;..........
........;++%;:;;++++,..,,....:**;,........,;+;,...,*,,:*..,+:.........
........*;,;;,....,,...........:+?+:,.....,.:?*;:,.+;:?;:,:;%;;:......
........;*;,:++:,...........,:;;::,:+;,....++,,,:;;;?*;;*++?%*+%+.....
........:***;?%?;;,..,,....;*:,.,.,..:;+:.:?..,...,,::::,;+**#++%:,,..
........++;**S??+;++:,...,;*,..,?,+:;..,;;*%*:,.......,;;;;;*#;+?*,,..
...........,:,,;:::,++:,..*+,,.+*;?:?....,::+?%*;,,...,;;;:;;%%?*:....
...................,.,;;;;?+;;:*+*#*%:+,.....,:;****+:,;+;;;?:*:,.,...
........................,:,....,,:+;%*S:....+;....,,:;:%*+::,.+;......
....................................,,;+;:,,??,.....,?:?++,.:,,*,.....
.......................,................,,::;?;:;::::+%?*++,:+,;*.....
..............................................,,,,,,,:;++;++:++;;.....
............................................,,........................

......,,................,:+*+,.......,........,,,.....................
......................,;++;;+*:....,,,,......:??+;;;::................
::::::;::::::;::::::++++;;;;;+%?;;;;;;;;;;,,;+;;*;;;:*%?**+...........
,,,,,,,,,,,,,,,,,,,**+++++;;++*?*,......,:;;:,;;+;,.,?SS,,+;:,,.,.....
..............,,;:.;*++;::;;;;:;?,...,:;;:,,;;;??:,:;??+::::::;;;;;:,.
.............,:*:+:.;*;::+;;::;;+:..:;:,..;*;;:,;?+::*?;+*++:::::,,*:.
.............,:*;+,..;+;+;;;;:,+*,,;;.,:;;;:,..,;:,:+,:,+;.+,,,::,+:,.
...............,;,....;?+;::,.,,+*;:.:;:,....,;;,.:+,..,*,,*,.,;;*:...
.............,.........;*..,:,,+S?;,;;,....:;;,..;+,...;;.;+::;:+;....
....................,,;++:;*S;;*?;*:,...,:;;,...:%+:..,+,+:.,;?%;.....
.....................:;::;+*;:::+,...,:;;:,...:+*;...,+:;:....*?......
.....................,+..::....:+.,:;:,.....,+?*,...,++;,.....*:......
......................+:.:+...,,*+**;,.....,;%?*;,.:?;:......+;.......
......................:+..;+;:;:;%:.,*,...,+%++:.,;?,......:+;........
.......................+:..,::...,+:,*,..,*++;,,;?*+,.,,,,;;,.........
.......................,*,..:,....;:.+;.:+:...;+*+:,..:+*;,...........
........................:*..,,:,......;%*:..:;*;,...;;;+,.............
.........................++..:?,....,:%+*;;;+,.,,,;*?S*...............
..........................*;.,+:...,;++;,.*%,..:;++?S*:...............
..........................,*:.,*,.,++*;:.,%;.,::+;+*+;................
...........................,+:,?::+:+*,..:S,.,;+;++*:.................
............................,+;:+,..;,...,S+,,++++*,..................
..............................:+;;;,;,+*,;%S+;:;**:...................
...............................,;;;.?;+%;:+?#%;:+:....................
..............................,..,;:;*+*+;+;+S%?:.....................
...................................,:+%?*++++;?,......................
......................................,:,,,,,,........................

...........,,::*#@S;,.................................................
..........:+;:;%S?%?%,................................................
.......,.;*,.;%**:*?S;................................................
.........?:,*%*+:;;**;................................................
.......,,?+%%++;;+?;;?................................................
........:%%*+;;;;++;,*;...............................................
.......,%?++;;:**,.:*S?...............................................
,,,,,,,,:*?*+*%@@#%#@@@+,,,,,,,,:,,:::::,,:,,.........................
;;;+;;;;:;;+*+;+S@@@@@@%:+*+;:::::::::::::::,.........................
.:;;+,...,++::++:;%S##S+:..,:+,.......................................
,;?;*:..,?S:,+*%S;.,,,:S%....;%?:.....................................
.,;*;..:?%,.+**??%*.,..:*:..,+?SS:,...............................,...
..,,..:?%;.,.,,+?S#+.....++;*:,;?*;+:.............................,...
......?%+S:..,,;;+%@*:,,.;?+?...,.,+%?:,..............................
.....,SSS#?+;?+**?**+*;;:;+.,.,*+,.,++;;+:,...........................
....:?*+;*+:++;:,,.....;*+*+,,.,*?,.....,:;;,,........................
...,%%:;%++;;;*++;...,,,,;+%?;;:,+;,,......::+;.......................
...,%+??S%::;+;+;;++:,,.,,:;.,,:;;;*%*::,,..,+?;,.....................
...,??%%?:,++++::+*;*;;;,........,::+S%::;:,?:,:;;:,............,.....
..,*:+;;;;*%+;:;;;;;*;+**+:,........,,+?;,,;*::::::;;:,...............
..,?+;++:;++:::+;??*+;*:?%++*:......,:*;::;+?*:::;+;**+;:,.,..........
..:S%*;++:::+++*+;,,.;;*%+;+**?;,,...**:;:,,S;,,,:;***+*?*?SS*:,......
..,%?+;::**+:,,...,:+;;?+:+;;++?*++:++,,,:;+S:...;*+;+?#@**?+***,.....
...,*;;+*+,.:,,:;;;:,.,*++*;;;:,,,%SS?++:,,.:::;+?***::%*:;+...++.....
....*+:,,.,;+;+;,,..,:*+;*+;;:*%**?+**;;::;;;::::;*:;;.;+;:+;..,?,....
..,+:,..,+?;+;,....,*++;;;,,.,%?;?+S;:;;;:::::+%??+;;:,:?;+,*,..;+....
.,*;...,?*,:*.....,,,,:,.....,*+?%?;,.,,,,::::;;+?***?,;*::*:*,..*:...
..,;;;;?;.,*+;;;:;;;;;;;;;;;;;;%%*+............,:+**%%?;,..:+;+,.*+...
....,;**,;+:........,,,,,..,,,,,:+;;;:,,,,,,,,,,,.,,++%,,,,.;;:?;*:...
......,;::,........................,::;;;;;;;;+;;;;;;;*;;;;;;;++:,,...

.............,;;,.....................................................
...........:;**++:....................................................
..........;;;+;;?*....................................................
.........,*;++;*+*....................................................
.....,,,,;*;;??:+S+.,,,,..............................................
:;;++;;::;+++%@#@@@S;::,..............................................
.........:;::*+;*%?+:::;,.............................................
........,+:;:;;;;;,,,.:;:+,...........................................
........,;,+:;+::::;::;,,:::;,,.......................................
........:;.;;*+;;;;;+*+;;:::::;;,,,,...............,,.................
........::.:+;??::,,,:::;::;;;;::::;;::...............................
........+,.:+.,;+,..:+;:;;:;;+**+*+,,+?:..............................
.......,+,.:;...;+;:;+;:+:;;:;;:::+*:,,;;,............................
.......,+..:;....;;;+%;*:;+::;....,:;:,.,;+:,.........................
.......;;..:;.....:;;?,*,?:,;.......,,:::.+*::,.......................
.......;,..;:......,+*:,;;,;:,.........,:*;:,,:;:,,...................
.......;,..+,......,+,:;*,;;,::::,,,,.:++*:,:::,,:;:,.................
......,*,::+,......:;..,:;;,..,;;:::::*?*?,..,,:::::;:,,.,............
..,:*+;+;+:,.......;;,,,,::::;:,.,;;:.,,,:;:,,...,,,::;+*+;,,.........
..:*%*;:,..........,::,,:,,,,,...,++:......,:::::;::,.,,++;;++;;;;*;..
...................................,..........,,,::;+:,+;:;,:;+*?++:..
....................................................,,;;;;;;;:,,......
......................................................................
...................................,..................................
......................................................................

4. Form a Back Platform Pose: keep the legs extended straight. Put the palms on the ground behind you. Lift the stomach and buttocks up until the body is straight, with only the heels and palms on the ground. Bring the chin to the chest. Press the toes forward. Hold the position with normal breathing.

Continue for 3 minutes. Inhale deeply, exhale, and apply Mula Bhanda. Repeat the breath 2 more times. Relax

......................................................................
.......................................,................;++;,,,.......
..................................,....................+?**?%?%*..,,..
......................................................;?+++++?%;......
....,,.........................................,::,:::%*+++**S+.......
..................,..........................:;;;*+:***?*;;++*,.......
...........................................,;;,,+?%*+,:+,:**,.........
...........................,,,,,,,,...,,,,;;,.;++?%%::*?;;:,,,,,,,,...
.................,;;;;;;;;;;;;:::;++****%S%+;;;+%%?*,;%+:::::::::::,..
.............................,:;+***;;;,:;++;??+*%:*,*S,......,:;,....
............................:;;+*%*;;.....,;?**%*;+?,:%,.....,*;+,....
...........................;?:..:*S:.,:;,...:??%+;+;*;*,......;+:.....
.........................:;***+?*?%+,*:+*;;,:?;;;:;,+.+,..............
.....................,:+%S%?%;.+*++??++*+S*;:,.;;;:.+.:;..............
................,::;++*++%??S?;.:;::S?+?%?:....;;+,.+,,+..............
.............,:++++;:,...+:;%?%?;:+;;++%*,.....:;+:+%,,*..............
..........,:;++;,,...,,::::;*?+*+:.:;,:+.......,+;;*S:;+,,............
.......;*++?;,...,,:;;:::,,,,,,.,::::*+...........,,:;;%#S,...........
.......+?:.:+,::;::,,..............,,,..............,*;;+;,...........
.......:?;.:*:,......................................,:,..............
.......+S+;;,.........................................................
.......+#*;...........................................................
.......,:,..................,.........................................

5. Lie on the stomach. Put the palms on the ground under the shoulders. Push up off the ground with the body straight until you form a Front Platform. Exhale as you slowly go down to the ground. Inhale as you slowly rise up. Do not apply Mula Bhanda. Continue with deep, slow breaths 26 times. Relax.

......................................................................
.....,,,...........,:.................................................
...:??%?*;,.......:++,................................................
...??*??%%*,......:*;.................................................
.,+?*?*+*;:*,..............,..........................................
.:%%++++*;+:+.........................................................
...,+?*?;..:*,..,,,,::................................................
.....,:*;+*+??*;;::+#S;,,,,,,,........................................
........+*****+,..;??*S*:::::;;:;+:,,,,...............................
.......,*:+?*:,,,**+;%;.....,,,,;;:::;++::,,..........................
.......+;**;*;:;+;+:+,....,:;:,::;*;:,,,,::;;;,.......................
.......;%S?.;*;;**?:;,,..;*:,...:;,,::;:::,,***+::,,,,................
.......,??*.+*;?**%+*?+::;+:....+:.....,+%*?*:;+:,,::??;++:::::::,....
,,,,,,,,+*?;?:::::++*?%*?*+:....;;,:,..,,;:;;+::::::;;;++;::::;%%:,,..
::::::::;S;:*::::::::;+*?+++,..,+;*?**;:;S;S#%;....,,,;*:;,,,,+*:::,..
.........+,:+...........,,:;++;+;;;,,,,,,,:+??;:::::::;+:;:::,,.......
.........,::,...............,;+:,,............,,,,,...................
......................................................................

6. Lie on the back. Raise up on the elbows. Place the elbows under the shoulders. Raise the buttocks up so the spine and body are straight. Only the heels and elbows are on the ground. Press the toes forward. Hold the pose with long, deep breathing. Continue for 3 minutes. Then exhale completely and apply Mula Bhanda.

......,:::::::::::::::::::::::,,::::::::,:,,::,:,,:::::,:::::,........
.......,,,,,,;;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,........
...........,:+*........,,,,:::::::+::;::,.............................
............,;:.,,:;:;;::::,,,,,,*+.,,,;;;;,::,............,..........
...........,:::;*::,,,..........,++,;:.+,,:::;;;,,......,,......,.....
......,::;;;;::;?::,.,:..........++*:..:;.,;.+,;;,...,;+*;**;;;:......
...,.:+;;::,,,,,+,...:;.........,**?,..,+::;:;,.:;;::*:::.:;:++?*,....
...,:;:,,......,+....,+.........:;;;;...;?;*+,.,.:*:::...,:+++;*?*:...
...,*,,.........;:....:;,.....;;;:;++.,,+;++,.,?+;+:..,,;++;;;;*++*;..
...,*::;;+;:,,,,,;+,...:;::,,:+:?*%%??+:*+++;;*+*:,;+::**;;;;+;?***;..
....,;;+;:,,,::+***?;,,,:;,:;;;+;;::,+:,+;;;:,..,+,;;,.,+;+*++*?*:,...
......,:::::::;*??**+:::*%::::,,,:,::+:;*+;:::::;;:,......,::::,......
..............,,:+;;;::+*:,,,,,,,,,,,,,,,,:,,,,,,.....................
..................,,,.................................................

7. Sit on the heels. Slowly lean back until the head and possibly the shoulders are on the ground. The arms are relaxed on the ground beside the legs. Keep a light, constant Mula Bhanda applied. Begin deep breaths. Continue for 3 minutes. Then exhale completely, and apply a strong Mula Bhanda. Inhale. Repeat the complete exhale and Mula Bhanda 2 more times. Relax.

Page 118

...................................................,..................
.............................................,........................
.........,,.........,,...........,:*?*+++*:,,..,,.....................
.....,,.......................,:;+*+;;:+?*@?:...............,.........
............................:+;:,....,;+;S?+?:........................
..........................,**,,,,,::;+;+?;+:?;........................
..,,......................*?++;;;;;++++*:++:%,........................
..,.....................,:*?;;;;;;++;;;:+;:%;.........................
....,,,,,,,,,,,,,,,,,:;:;;;%+::::::::;;::*S:;+:::::::::::::::::::,....
...,:::;++;;::;:;:+?+:,,...+?;;::;;;;++%??+.,,+?;::::::::::::::::,....
.......,;+......,++,.....::,,;?%%*::**+*+*,.,:.:*:....................
.......;;*,....,*:......,:+?+,:@@@*.,+;:%#;.:*+.;?+:..................
.......,++..,.,**;.,..,:+**?++,*@@@S#@@@@S?,;:+,,?;*,.................
......,;;,.,.,+?+?+*;.,,::;??+*.?@@@@@@@@S+;:+;,.*++:.................
.......,....,+;*%*%?%:.::,,,:+*;;S#@@@@@S:+;:*+;,:,;+...,.............
............*;.:;+;,,+;:;*+++**+,:+*S%;+*.,;+:+:*;.:?,................
...........+;..,+,....;+..,,,,:*:.*;?;.+:.,.,+;.:+*+*?*,..............
,,......,.**...:+......;+,.....,;;*,;:;*.....,*+,:+*;+??..............
..........?+;:.**+:::++;:;+,....:*%?+:%;.,....,*S+,::++%*.............
..........*:,:;%:,:,+S*+;:;*+:;.?*,++;?:,.......;%*:.,.:?*,.,.........
.........,**;;;+:::,:+%+++*+++*:;:....,;+;,...,..:%+,.,.:%?,,.........
........,+;????*++*+*+*+*:.;;?*;.,......,:++,.....**++,;+:?;..........
........;++%;:;;++++,..,,....:**;,........,;+;,...,*,,:*..,+:.........
........*;,;;,....,,...........:+?+:,.....,.:?*;:,.+;:?;:,:;%;;:......
........;*;,:++:,...........,:;;::,:+;,....++,,,:;;;?*;;*++?%*+%+.....
........:***;?%?;;,..,,....;*:,.,.,..:;+:.:?..,...,,::::,;+**#++%:,,..
........++;**S??+;++:,...,;*,..,?,+:;..,;;*%*:,.......,;;;;;*#;+?*,,..
...........,:,,;:::,++:,..*+,,.+*;?:?....,::+?%*;,,...,;;;:;;%%?*:....
...................,.,;;;;?+;;:*+*#*%:+,.....,:;****+:,;+;;;?:*:,.,...
........................,:,....,,:+;%*S:....+;....,,:;:%*+::,.+;......
....................................,,;+;:,,??,.....,?:?++,.:,,*,.....
.......................,................,,::;?;:;::::+%?*++,:+,;*.....
..............................................,,,,,,,:;++;++:++;;.....
............................................,,........................

......,,................,:+*+,.......,........,,,.....................
......................,;++;;+*:....,,,,......:??+;;;::................
::::::;::::::;::::::++++;;;;;+%?;;;;;;;;;;,,;+;;*;;;:*%?**+...........
,,,,,,,,,,,,,,,,,,,**+++++;;++*?*,......,:;;:,;;+;,.,?SS,,+;:,,.,.....
..............,,;:.;*++;::;;;;:;?,...,:;;:,,;;;??:,:;??+::::::;;;;;:,.
.............,:*:+:.;*;::+;;::;;+:..:;:,..;*;;:,;?+::*?;+*++:::::,,*:.
.............,:*;+,..;+;+;;;;:,+*,,;;.,:;;;:,..,;:,:+,:,+;.+,,,::,+:,.
...............,;,....;?+;::,.,,+*;:.:;:,....,;;,.:+,..,*,,*,.,;;*:...
.............,.........;*..,:,,+S?;,;;,....:;;,..;+,...;;.;+::;:+;....
....................,,;++:;*S;;*?;*:,...,:;;,...:%+:..,+,+:.,;?%;.....
.....................:;::;+*;:::+,...,:;;:,...:+*;...,+:;:....*?......
.....................,+..::....:+.,:;:,.....,+?*,...,++;,.....*:......
......................+:.:+...,,*+**;,.....,;%?*;,.:?;:......+;.......
......................:+..;+;:;:;%:.,*,...,+%++:.,;?,......:+;........
.......................+:..,::...,+:,*,..,*++;,,;?*+,.,,,,;;,.........
.......................,*,..:,....;:.+;.:+:...;+*+:,..:+*;,...........
........................:*..,,:,......;%*:..:;*;,...;;;+,.............
.........................++..:?,....,:%+*;;;+,.,,,;*?S*...............
..........................*;.,+:...,;++;,.*%,..:;++?S*:...............
..........................,*:.,*,.,++*;:.,%;.,::+;+*+;................
...........................,+:,?::+:+*,..:S,.,;+;++*:.................
............................,+;:+,..;,...,S+,,++++*,..................
..............................:+;;;,;,+*,;%S+;:;**:...................
...............................,;;;.?;+%;:+?#%;:+:....................
..............................,..,;:;*+*+;+;+S%?:.....................
...................................,:+%?*++++;?,......................
......................................,:,,,,,,........................

...........,,::*#@S;,.................................................
..........:+;:;%S?%?%,................................................
.......,.;*,.;%**:*?S;................................................
.........?:,*%*+:;;**;................................................
.......,,?+%%++;;+?;;?................................................
........:%%*+;;;;++;,*;...............................................
.......,%?++;;:**,.:*S?...............................................
,,,,,,,,:*?*+*%@@#%#@@@+,,,,,,,,:,,:::::,,:,,.........................
;;;+;;;;:;;+*+;+S@@@@@@%:+*+;:::::::::::::::,.........................
.:;;+,...,++::++:;%S##S+:..,:+,.......................................
,;?;*:..,?S:,+*%S;.,,,:S%....;%?:.....................................
.,;*;..:?%,.+**??%*.,..:*:..,+?SS:,...............................,...
..,,..:?%;.,.,,+?S#+.....++;*:,;?*;+:.............................,...
......?%+S:..,,;;+%@*:,,.;?+?...,.,+%?:,..............................
.....,SSS#?+;?+**?**+*;;:;+.,.,*+,.,++;;+:,...........................
....:?*+;*+:++;:,,.....;*+*+,,.,*?,.....,:;;,,........................
...,%%:;%++;;;*++;...,,,,;+%?;;:,+;,,......::+;.......................
...,%+??S%::;+;+;;++:,,.,,:;.,,:;;;*%*::,,..,+?;,.....................
...,??%%?:,++++::+*;*;;;,........,::+S%::;:,?:,:;;:,............,.....
..,*:+;;;;*%+;:;;;;;*;+**+:,........,,+?;,,;*::::::;;:,...............
..,?+;++:;++:::+;??*+;*:?%++*:......,:*;::;+?*:::;+;**+;:,.,..........
..:S%*;++:::+++*+;,,.;;*%+;+**?;,,...**:;:,,S;,,,:;***+*?*?SS*:,......
..,%?+;::**+:,,...,:+;;?+:+;;++?*++:++,,,:;+S:...;*+;+?#@**?+***,.....
...,*;;+*+,.:,,:;;;:,.,*++*;;;:,,,%SS?++:,,.:::;+?***::%*:;+...++.....
....*+:,,.,;+;+;,,..,:*+;*+;;:*%**?+**;;::;;;::::;*:;;.;+;:+;..,?,....
..,+:,..,+?;+;,....,*++;;;,,.,%?;?+S;:;;;:::::+%??+;;:,:?;+,*,..;+....
.,*;...,?*,:*.....,,,,:,.....,*+?%?;,.,,,,::::;;+?***?,;*::*:*,..*:...
..,;;;;?;.,*+;;;:;;;;;;;;;;;;;;%%*+............,:+**%%?;,..:+;+,.*+...
....,;**,;+:........,,,,,..,,,,,:+;;;:,,,,,,,,,,,.,,++%,,,,.;;:?;*:...
......,;::,........................,::;;;;;;;;+;;;;;;;*;;;;;;;++:,,...

.............,;;,.....................................................
...........:;**++:....................................................
..........;;;+;;?*....................................................
.........,*;++;*+*....................................................
.....,,,,;*;;??:+S+.,,,,..............................................
:;;++;;::;+++%@#@@@S;::,..............................................
.........:;::*+;*%?+:::;,.............................................
........,+:;:;;;;;,,,.:;:+,...........................................
........,;,+:;+::::;::;,,:::;,,.......................................
........:;.;;*+;;;;;+*+;;:::::;;,,,,...............,,.................
........::.:+;??::,,,:::;::;;;;::::;;::...............................
........+,.:+.,;+,..:+;:;;:;;+**+*+,,+?:..............................
.......,+,.:;...;+;:;+;:+:;;:;;:::+*:,,;;,............................
.......,+..:;....;;;+%;*:;+::;....,:;:,.,;+:,.........................
.......;;..:;.....:;;?,*,?:,;.......,,:::.+*::,.......................
.......;,..;:......,+*:,;;,;:,.........,:*;:,,:;:,,...................
.......;,..+,......,+,:;*,;;,::::,,,,.:++*:,:::,,:;:,.................
......,*,::+,......:;..,:;;,..,;;:::::*?*?,..,,:::::;:,,.,............
..,:*+;+;+:,.......;;,,,,::::;:,.,;;:.,,,:;:,,...,,,::;+*+;,,.........
..:*%*;:,..........,::,,:,,,,,...,++:......,:::::;::,.,,++;;++;;;;*;..
...................................,..........,,,::;+:,+;:;,:;+*?++:..
....................................................,,;;;;;;;:,,......
......................................................................
...................................,..................................
......................................................................

......................................................................
.......................................,................;++;,,,.......
..................................,....................+?**?%?%*..,,..
......................................................;?+++++?%;......
....,,.........................................,::,:::%*+++**S+.......
..................,..........................:;;;*+:***?*;;++*,.......
...........................................,;;,,+?%*+,:+,:**,.........
...........................,,,,,,,,...,,,,;;,.;++?%%::*?;;:,,,,,,,,...
.................,;;;;;;;;;;;;:::;++****%S%+;;;+%%?*,;%+:::::::::::,..
.............................,:;+***;;;,:;++;??+*%:*,*S,......,:;,....
............................:;;+*%*;;.....,;?**%*;+?,:%,.....,*;+,....
...........................;?:..:*S:.,:;,...:??%+;+;*;*,......;+:.....
.........................:;***+?*?%+,*:+*;;,:?;;;:;,+.+,..............
.....................,:+%S%?%;.+*++??++*+S*;:,.;;;:.+.:;..............
................,::;++*++%??S?;.:;::S?+?%?:....;;+,.+,,+..............
.............,:++++;:,...+:;%?%?;:+;;++%*,.....:;+:+%,,*..............
..........,:;++;,,...,,::::;*?+*+:.:;,:+.......,+;;*S:;+,,............
.......;*++?;,...,,:;;:::,,,,,,.,::::*+...........,,:;;%#S,...........
.......+?:.:+,::;::,,..............,,,..............,*;;+;,...........
.......:?;.:*:,......................................,:,..............
.......+S+;;,.........................................................
.......+#*;...........................................................
.......,:,..................,.........................................

......................................................................
.....,,,...........,:.................................................
...:??%?*;,.......:++,................................................
...??*??%%*,......:*;.................................................
.,+?*?*+*;:*,..............,..........................................
.:%%++++*;+:+.........................................................
...,+?*?;..:*,..,,,,::................................................
.....,:*;+*+??*;;::+#S;,,,,,,,........................................
........+*****+,..;??*S*:::::;;:;+:,,,,...............................
.......,*:+?*:,,,**+;%;.....,,,,;;:::;++::,,..........................
.......+;**;*;:;+;+:+,....,:;:,::;*;:,,,,::;;;,.......................
.......;%S?.;*;;**?:;,,..;*:,...:;,,::;:::,,***+::,,,,................
.......,??*.+*;?**%+*?+::;+:....+:.....,+%*?*:;+:,,::??;++:::::::,....
,,,,,,,,+*?;?:::::++*?%*?*+:....;;,:,..,,;:;;+::::::;;;++;::::;%%:,,..
::::::::;S;:*::::::::;+*?+++,..,+;*?**;:;S;S#%;....,,,;*:;,,,,+*:::,..
.........+,:+...........,,:;++;+;;;,,,,,,,:+??;:::::::;+:;:::,,.......
.........,::,...............,;+:,,............,,,,,...................
......................................................................

......,:::::::::::::::::::::::,,::::::::,:,,::,:,,:::::,:::::,........
.......,,,,,,;;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,........
...........,:+*........,,,,:::::::+::;::,.............................
............,;:.,,:;:;;::::,,,,,,*+.,,,;;;;,::,............,..........
...........,:::;*::,,,..........,++,;:.+,,:::;;;,,......,,......,.....
......,::;;;;::;?::,.,:..........++*:..:;.,;.+,;;,...,;+*;**;;;:......
...,.:+;;::,,,,,+,...:;.........,**?,..,+::;:;,.:;;::*:::.:;:++?*,....
...,:;:,,......,+....,+.........:;;;;...;?;*+,.,.:*:::...,:+++;*?*:...
...,*,,.........;:....:;,.....;;;:;++.,,+;++,.,?+;+:..,,;++;;;;*++*;..
...,*::;;+;:,,,,,;+,...:;::,,:+:?*%%??+:*+++;;*+*:,;+::**;;;;+;?***;..
....,;;+;:,,,::+***?;,,,:;,:;;;+;;::,+:,+;;;:,..,+,;;,.,+;+*++*?*:,...
......,:::::::;*??**+:::*%::::,,,:,::+:;*+;:::::;;:,......,::::,......
..............,,:+;;;::+*:,,,,,,,,,,,,,,,,:,,,,,,.....................
..................,,,.................................................

......................,::::,.................................:**,.....
....................:;++???*+,................................,:,.....
...................+*++++;+;*;........................................
..................;S*+++;;;+S:............,,::;:;;::,.................
....,:::,,,,,,,,,;%+;;:;+*;*%:,,,,,,,,,,:*:,,,,.,,,,:;;,,,,,,,........
....,,,:,,,:,,,,,;%+;+%+,:,*?,:::::,,::*;S:,,,+,.....,;+;::::,........
..................;*+%@#*%%S#:........+#:?++;.;;,..:,...:;,...........
.......,:::......,,;;:S@@@S@@+:,.....,*+*++;*:;%:.+*,:...,;:..........
.......*%;+,..,,:::;:.,%@@@@@+,;;,...,;:,,,,:,*S.:*;*:,...,+:.........
.......;++;..,;:,..,+.,,?#%%+,..,;:...,+*:,.,**%;+?%;;,....,+;........
........,:...+:,..,:*;::.,,,.:+..,?,...,*;+;:;*;,,?%+,.......+;.......
........,:,.,+:+..+*%+:*.;,;;+;,:;?,....:;,:,,;*..?%,.,...,::,;:......
.........,.,+;+++.;%*;+*.;,;?*;:,:?.....,?+,...+,,%;,;:;:.;?;,.*,.....
...........;:.+,+;:+**?;,;;,*S,..*%,.....;?+;,.;:.**+:..:+*%+;:*,.....
..........,+,.;,.;;+;?:;:;:.+%..;*;,.....,*+:;.;;.+;;,.,+**%??S+......
..........:;,*::.,:+;;:+;;..;+..,,;,......**,,.;+,++;,,??+*+*+S:......
..........;:.;;;,.,++::,:..:+;,...+,......*%;::;;,**;:*%:;*;;,+;......
.........,+...+*+..,:,+;;;+**+,...;:......+::,:+.:%?,.**:;+%:.;;......
.........,;.:;;??+....+?:::,:?,.,.,+::,,..+...;:.;??..++;;+#+.;+......
.........,+:*+;++?+,..+*,,:;+%,...,*,:::::*,.,?,.+;?..*?+++++.;+......
.........:?;:,..,,;;..,?;*?*+*:....+:,,,.,:;:,?:,+,+..+;,,.:;.+:......
.........*?;....,::*+:,+**:,,+,....+;,,:+*;.*;*:++,+..+,...;:,+.......
.........%;;:...,;+%@?+;**:.,;+,,,:+,:;:;;+;+.+;*;.+:.;:...+:;:.......
........:?.,+,....:,*#:**?%;*+*;;*;;:;*?**;*+,;?;*,,+,:;..,*,+,.......
.......:*,,;?;:,:;;:+?+;+*:+:.;:.;:,,,,,...:*:,+;,+,;;,*..,+,:;,......
......;*;**;,,,:;%;,.+?+;+:+,.;;,,;+,.......,+,.;;;?:?*?;,.;?;*?*,....
.....,*+;:......;*::,+*:,,++..+*++??%+,......:++;*?:,:+,+%+.,,:;;,....
................,;+?*+%%**?*;.:;,:++++,.......,,,,,...:??%*...........
.....................,+*?;*;+,........................................
........................,,...........................................,

8. Come into Frog Pose: squat down with the toes on the ground, the heels together off the ground, and the fingers on the ground between spread knees. Inhale - raise the buttocks up as the head goes down. Exhale - squat down to the original position. Continue with deep breaths 30 times.

.................,:,..................................................
.................+*;,.................................................
.................:;;*::,,.............................................
..................,;:,:+,.............................................
...................,*:;+..............................................
...................,+,.+,.............................................
........,,,,,,,,,,,:+..;:,,,,,..........,.............................
........,::,:::::::;;..:+:::::,.......................................
................,,.,;...+,....................................,.......
............,+;*;*+?*...+:,....................,......................
...........,*%:+?S@@?,..+::++:;::,,,,,.........,......................
......,:;:..+*;:??%?%+..:;,:;+;?*;,,::;:,,,...........................
......,+++,..:+++;:;**,.,+,;*+;:,::+++;::::::::,,.....................
.......,;:....,,:+::*?,..+:;+*+;+;+*+::::,:;+?*;+*;,,,............,,,.
.....,,,,........:+:**:..;;;%?+::,,....,,:;*;;:;;;?*::::::,...,,,:+%,.
..,;*++:+;:....,.,,,?*,..,+:;++::,,:::::;;:,;;*?+:::,,,;++***+::;++?..
,+S%*+:.:;+**+**+*?%+:....:+;*%+,,,,..,.,,::++?+:::;*:::+::;*%::::*:..
:%%***+**+***+*,+,;*,:,....;;;;:,:::::,,......,,,,,::,,:;+:,;?,,,,....
,;?++?*+;?+:?:,,:,:+;::::,,.;%;:,...,,,:+;,,.............,::;,........
...,.....:+?*,::;+*++;,,,,:,,++*+;,:,..,**?:;+:,......................
..........,:;+;,,::+?%?%*:,...:+;*++;+;;*?+.,::;+:::,,,,,.,,..........
.............,,,:::,+%;;??%+::::,.,,,,:;;++:,,..,,,:+::::*%*..........
..................,,:;::***:..............,,::::::,:+:+*++;,..........
......................,,,,......................,,,,:::,..............
......................................................................
......................................................................
................,.....................................................

9. Lie on the back. Place the arms relaxed along the sides with the palms up. Inhale - lift one leg up to 90 degrees. Exhale - let it down smoothly to the ground. Switch legs with each breath cycle. With each inhale, apply a slight Mula Bhanda. Continue for 3 minutes.

...........................,,::::,,,..................................
.........................,:;;:**%?*+;.,...............................
........................,+:,;****+,:%,.,..............................
.......................,*:;*?**+:,;?%;.,..............................
.....................,.*?*??*+::;;;?#:................................
.....................,*%**+;,:+%;;+%*.................................
....................,.+%+;:*S;,:,;*?+.................................
.......................+*+#@@S++?%S#%.................................
..,:::::::::::::::::::::;?@@@@@@#%#@S;:::::;;;;;;;;;;;;;;;;;::;;;;;;;;
..,,,,,,,,,,,,,,,,,,,,,,,;S@@@@@@@@@#;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
....................,:::,,,%@@@#@@@@+,,;;::,..........................
.........,;:....,.,;;++,+:.,;%@@@@#*;;.+;;;+:.,,......................
........**+*.....:+,.,;**S,,;,:+%*:,*,.;?++,*+........................
........*+*;....,*,..:+??#;;+..*::::+...*+?:?+;.......................
........,::,....;;.*:,%S?%;;;.+*:*;;;...,?%*?,*:......................
................*:.+*:?#+*;*,,++:+;+;....%?+;.,+:.....................
...............,*..,+;?#*%*;,;;::+,*+....;*;,..:+,....................
...............:*...;%*+*%*,;+;,:;.;;.,..:S,....:+,...................
...............;+...,%*,?*,;+;,++:..:,...;*:.....;+...................
...............+;...,?+%+.;+;.;:+,.,+.:;,?,;;...,.+;..,...............
...............*:....+S*.,.,.:;,+,,+:;S+*S,.;;.....+:.................
..............,?,.,..:#+++:;:+;;+.;;;+**%*...+;..,,,%,.,..............
...............*:..,.,?++;:::+;+:;+;;:+*;....,;*,...*?,...............
.............,.+:..;*:%:::;;;;;:+*;::;+++,..,..*S*:..;*,..............
...............*?:,,?S%+?+::;;+*?+:+?*+S%:,,,,,.:S?;,.:*:..,..........
...............%+,.,+S?:;;,;++?*+;**??*?%?%*::;+,,++;,.,+;,...........
...........,,,+S;,:,:**;:;::,,,,..,:*+**+?*?++?S%*+?+,..,*?,..........
.........,.++:;?*:,,:*;*;+*;;::::::;;;+:,,:+*S+;;:::;;;+;::;;:,.......
...........,:+:*;:::++:+S?+;;+S*%+*:,:::;;:::+;::,....,++..,::;;,.,...
.............:*%%+;*?,:%@+....;:*;;%;:::,.......,,,,...,%;,::;?+*,....
..............;+:+*?;.,*?*.,,;*+;:;S,,,,,,,,,,,,.,,,,,:+;:+,,;%S?,.,..
.............:S;:+:*,...:;;;:::,:::;;+;+++;;;;;;;+++++;:..:;+?+;,.....
...,........,??**:++:::;;:,........................,..................
.............+**%;*,,,,,..............................................
..............:;??+,..................................................
.................,....................................................
......................................................................

10. Sit in a comfortable meditation posture. Pull in the navel point and apply Mula Bhanda. Mentally view the entire body. Then negate each identity that comes to mind: "I am not a man, not a woman, not a student, not a teacher, not sitting, etc." You are not the body, mind, or spirit but the consciousness that gives rise to and integrates them all. Continue for at least 3 minutes.

COMMENTS: This kriya is not recommended for early beginners. It is a good physical workout that requires flexibility and endurance. The lower nerve plexi are pressured, and the vital energy is raised above the diaphragm. This set is of great value for any consistent difficulty with digestion or elimination. If you get very nervous and shaky under tense situations, this set is excellent. It is an excellent preparatory kriva for meditations that release you from false identifications to the body or mind.

Page 119

#S%#@@@@@#S#@@@@@@@@@@@@@@@@@@@@@@@@@@@###SS#S%??****%SSS%%%*%S%*?S*?%
@###@@@#SS%?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##S%%**??**+?S%?*?##SSSS%%#
@@@@@@#+;;+?%#@@@@@@@@@@@@@@@##############SSS#%**?%%***?%??%S##@@###S
##S#@@@%%%SSS##################################%??****%?*?%SSS##@#####
+**#@@@SSSS%%SS%%%%%%%%%%S%%%S%SS%SSSSSSSS%%SSS?++*+?%S??%S#S%%??#@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@########%??***%#S?S#####SS#@###@
@@@@@@@@@@@@@@@@@@@@@@@###########SS%SSSSSSSS%*?*???S####@##%S#@@@@@#@
@@@@@@@@@@@@############S%??****+:,,.,:;;++++;+%?***?S##@##@##@@@@@@@@
SSS%%%%%?%??%???????**++++++++++;,,,:,::+++++;*?%?**%SS#####@@###@@@@@
******++++++++++++++++++++++++++;;;++*??+++++++?S%%%S%S###@@@##@#@@@#@
++++++++++++++++++++++++++++++++++;*%??+++;+++;+*%SS%%%####@#@@@@###@@
++++++++++++++++++++++++++++++;+++?SSS*;;;+++;+++%%%???####@#@@###@@@@
++++++++++++++++++++++++++++++++*?%S???*++++;;+;;++?%*%%SS#@@@@###SSS%
++++++++++++++++++++++++++++++**%?%%???*??+++;+;;+*?*++*SS#@@@@@###S%?
+++++++++++++++++++++++++++++*?%%????%%??%S*++++++++;++***%SSS#@@SS%*?
++++++++++++++++++++++++++***?%S?%%?%%%%%%#%+++++++;+++;;+++*%#S##S##S
+++++++**+++++++++++++++++++*?%S%%%%%%%%%%@%++++++;;+++++;+*?SS##@@###
+++++++++++++++++++++++++++++;*SS%%%%%%%?%@S++++++++++++*?%###S###@@#@
++++++++*+++*++++++*+++++++++,+??%%%%*?%?S@@?+++++++?%%S###########@@#
++++++**+++*++++++++++*????*:,;??%%?*:+#@@@@@*;+++++*%SSSS#######@@###
++++++++*++**++++++++?SSSSS*,:*@@#SS+:+@@@@@@#*++;+++++++?S#####@@@@@@
++++++******+++++++++*S###S;:+#@#S##;;?SSS##@@%;+++++++++++*%###@@@@@@
+++++*+*****+++++++++++?S@%:*S@@#S#%+SSSS###@@%;+++++++++++++*?%S%##S#
++++******+++++++++++++++*;+S@S?++*+%###@@@@#%+++;++++++++++++;++++*+*
+*++*****+++++*++++++++;+;:*%?+++++:+%S@@@@#+;++++;,:;;+;++++++;;;;;++
++++++*+++*+++*+++++**++;;;+;+****;:+*?S#@@S******:...,;+++++++;+++;;;
++++++++*++***++++;::::,,:;;:;;+++:;++;;*%%????*+:,...:+;++++++;;;;;;;
++****+++++++++++;:,.....::;::,,,,:;:..,?%%??**+:,,,:,;++++++++++;;;;;
****++******+*++*+++;::,,........,:;;,,;++++**??*+++++++***+++++++++++
**+**++++******++++++++;;;::,,...,,,,,...,:+***++++++++++++++++*++++++
++++*+++++++++++++++++;++++++;;;:,,..:::;+++++++++*+++++++++++**++++++
++++*+*+++++++++++++++++++++;+++++++;**+**++++***+++++++++++++++*+++++
++++++++++++++++*+++++++++++++++++**+******++++++++**++++++++*++++++++
+++++***++++++++++++++;++++++++++++++***?**+++++++++++++++++++*+++++++
++**++**++++++++++++++++++++++*+++****+**+***+*+++++*+++++++++++++++++
+*+++++*+++*+++++++++++++++**+********++*+****++++;++++++++++++++++**+
*++++++++++++++++++++++++++**++***+****++++****+++++++++++++++**++++*+
******+++++++++++*+*++++++++***++++**+**+******+****+++++++*+*++++++++

###S@@@@@#@@@@@@@#@@@#@@@@@@@@@@@@@@@@####S??%%??***?*?%%####??*?%%?%S
#SSS@@@@@####@@@@@@@@@@@@@@@@@@@@@@@@@@@###%%S#%*?****?SSS#SS?%??*?%??
@@#S@@@@@##%%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##S??*+??****SSS**?SS%SS%?
@@@#@@@%;;;+*%#@@@@@@@@@@@@@@@##############SSSS%***%%**+*%%??%###@###
@@##@@@#?%%S####@@@@@@@@#@@###@#################S??****?%**?%SS#@@@@##
++*?#@@#%S%%%%%%%%%%%%%%%%%%%%%%%SSSSSSSSSS%%SSS?++*+*%%%*%%#S%%??S@@@
%S#@@@@@@@@@@@@@@#@#@@#@@@#@@@@#@@#############S??***?SS%?######%S@###
@@@@@@@@@@@@@@@@@@@@@@@@############S#########%*??*??SS###@##S%#@@@@@#
@@@@@@@@@@@@#@###########S%???***+++++***??%SS%?%*+**?SS#@##@#S#@@@@@@
#SSSSSS%%%%%%%%%%????****+++++++++++******??SSS#SS?**%SS#####@@###@@@@
*******++++++++++++++++++++++++++*****????%%S#####%%%S%S###@@@####@@#@
+++++++++++++++++++++++++++++++*****???%%SS####@##%SS%%?S###@#@@@@####
+++++++++++++++++++++++++++++**?****??%S###@@@@@@S?%%???####@#@@###@#@
++++++++++++++++++++++++++++????????%%S@@@@@@###@?++?%*?%%S##@@@####SS
+++++++++++++++++++++++++;+?%?%?%%%?%%S@@@@@@##@S;;+?*+;*SS#@@@@@@###S
++++++++++++++++++++++++++*SS??%%%%%%SS@@@@@@#@@?;+++;+++++?SSS#@@S%%?
++++++++++++++++++++++++++*?;,,;?#S%%S##@@@@@#@@*+++;;++;;++++?SS#####
++++++++*++++++++++++++++++,....:%SSS##S#@@@#@@#+++;;+++++;+*%SS###@@#
+++++++++++++*++++++++++++++;;;;+%*?##S#@@@@@@@S+++++++++*?S###S###@@#
+++++++++*++++++++++*++++++;;+++;+++*+*S@@@@@@@?;++++?%SS###########@@
+++++++*+++++++++++++++++++:,:;;;;++;;*%@@@@@@@?++;+++?%%%S#######@@##
+++++++++*++*+++++++++++++*;++;;+;+++;;?@@@@@@@?++;+++++++*%SS###@@@@@
+++++++******++++++++++++++++?*++++++;+*@@##@@@?;++++++++++++?S##@@@@@
+++++++******++++++++++++++++****++++;+*%%*S@#S*;++++++++++++;+*?%%%SS
+++++******+++++++++++++++++;++**+*++;+**?++*+++????%%%%%?*+++++;+++++
++*+*++***+++++*++++++++;+++:++++++++;+*?%*+++***?????%S##S?++++;;;;;;
+++++++*+++*+++++++++*+++;::::,,::::;:;?%S?*+*****+;:,.,+*++++++;;++;;
+++++++++*++***++++:,,::,.,:;;+;::::;:;??*+*?*++;,.....:+;++++++;;;;;;
*++****+**+*+++++++;,.....,,::,,...,:,;+;,:*+,..,;:::::;+++++++++++;;;
*****++******+*++*+++;;;:,,........,::;:,,,..,,:+++++++++++*++++++++++
*+++**++++*+***+++++++++;+;;::,,,..,,,,...:;+*++++++++++++++++++*+++++
++++**+++++++++++++++++++++++++++;::,,;+;+*++++++++++++*++++++++**++++
++++++**+++*+++++++++++++++++;++++++*+**+***++****+++*++++++++++++++++
++++++++++++++++++++++++++++++++++++*+******++++++++**++++++++**++++++
++++++***++++++++*+++++;++;+++++++++*+********++++++++++++++++++++++++
++***+++*++++++++++*++++++++++*******+++**+***+**++++*+++++++++++++**+
++*+++++*+++*+++++++++++;+++**++*******++++****++++;;+++++++++++++++**

Kundalini Yoga for Sat Kriya Workout (From Aquarius Teacher)

@@@@@@@@@@@##@@#S##S##@@@@@@@@@@#SSS#SS%SS%%*?%?+*?*%%%S#%*%S%%%?**?%S
@@@@@@@@@@@@@@@@####@@@@@@@@@@@@#SSS%S??%%SS%**++*+*?%S%SS?%%S##??%SS#
@@@@@@@@#@@@@@@@####@@@@@@@@@@@@@#@#SSSS?*?S%********??%#%?##S%??%SS%S
SS#@@@@@##@@@@@@@@@@#@@@@@@@@@@@@@@@@@#S++??%%?****?*?SS@#@S*?*?%??%SS
#SS@@@@@@#S#@@@@@@@@@@@@@@@@@@@@@@@@@@+,:?SSSS???****%SSS%%%??%%*?%*?%
@##@@@#SS%??S#@@@@@@@@@@@@@@@@@@@@@@@S*?;;S#SS%%**%??*+?SS%**S#SS#S%S#
@@@@@@S;;+*?S#@@@@@@@@@@@@@@@########**S?,;SS##?*??%%****???%S@#@@###S
#SS#@@#%SSSSS#######################S:?S#*.+###%??*+**%%*?%SSS########
+*?#@@#SSSSSSSS%%%%%%%%SSSS%%S%SSSSS+:%SSS:.+S%*++*+?SS??SS#S%%??#@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#:;%##@?.,?%??**?%#S%S###S##S#@S##@
@@@@@@@@@@@@@@@@@@@@@@@#####SSSSSS%?:*%%%%%:.;*?*???SSS##@##%%#@@@@@@@
@@@@@@@@#############SSS%??***+++;+;+**;;;;::+*%?***?S##@#@@@#@@@@@@@@
S%%%%%??????????*****+++++++++++++++;:;+,...:+??%?*?SSS#####@####@@@@@
+****+++++++++++++++++++++++++++++++;;;+:::::;*?%%%%S%S##@@@@#@@@@##@@
++++++++++++++++++++++++++++++++++++;;*?+;+*+:+**%SS%%%####@#@@#####@@
+++++++++++++++++++++++++++++;;++;+;*%S%+;?S?;*%+??%??%#SS#@@@@#####@#
++++++++++++++++++++++++++++++++++++?#S??SSS%*%@?;+?%*??S##@@@@@###%%?
+++++++++++++++++++++++++++++++++++++*??%S??%S@@?;**++;*%%#@@@@@@##S%?
+++++++++++++++++++++++++++++++++++++*?%%??%%%#@?;+;;+++;+?%%%###S%%%%
+++++++++++++++++++++++++++++*++++++*?%????%%%S#?;;;+++++++++%SS#@@###
+++++++**+++++++++++++++++++++++++++*?%??%%%%%S%++++++++;+*%SSS##@@@#@
++++++++++++*++++++++++++++++++++++;*???%%%%%S#*+++++++*%S########@@@@
++++++++*++*++++++++++++++++*+++++++*%??%%%%S##*+++*?S#############@@#
++++++*++++*+++++++++++++++*++++++++*%%%%%SSS##++++++????%######@@@@@@
++++++++*++**++++++++++++*+++++++++++?%%S######++++++++++*?%S##@@@@@@@
++++++******++++++++++++++*+++*++++*%SSS#######*;+++++++++++?%S###@@@#
+++++*+*****++++++++++++++++++**++?SSSSS####SS#S++++++++++++;++*?*?%??
++++******++++++++++++++++++*++**%SS##SSS#####@S**???%SSS*+++++;++;+++
+**+*+***+++++*+++++++++++++++*%SSSSSSSSS####@@%*??***%#S?+++++;;;;;;;
++++++++++****+++++++++;::,,;?SSSS%%%SSS##@##S???*;,..:*+++++++;;++;;;
+++*++++*++++*++++:,.,,,...+%SS%%SSSSS####%?*;;;:,....:+++++;+++;;;;;;
************+++++++:,,.....:?S%SSS#####S%?+:,..,+;;;;;++++++++++++++;;
**+**++*******++*++++;;::,,,,,,;*???*;,,...,::;+++++++++++++++++++++++
+++**++++**+**+++++++++;+++;;::,,.......,:++**++++++++++++++++***+++++
++++*++++++++++++++++++++++++++++;;;++*+***+;++*++++++*++++++++**+++++
++++++*++++*+++++++++++++++++++++++**+*+***++**+*++**+++++++++++++++++
++++++**++++++++*++++++++++++++++++*+******++++++++++++++++++**+++++++
+++*+**+*+++++++++++++++++++++*+++***********+++++++++++++++++++++++++

1. Sat Kriya. Sit on the heels with the arms overhead and the palms together. Interlace the fingers except for the index fingers, which point straight up. Men cross the right thumb over the left thumb; women cross the left thumb over the right. Begin chanting Sat Naam in the rhythm and style of Sat Kriya. Continue for 5 minutes. Then inhale, exhale, and apply Mula Bandha. Relax on the back for 3 minutes.

2. Sat Kriya. Repeat exercise 1.

#SS@@@@@@#S#@@@@@@@@@@@@@@@@@@@@@@@@@@@#@####S%??****%SSS???*%S%*%S??%
@#S@@@@#SS%?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##S%%**%?**+?SS?*?##SS#SSS#
@@@@@@S;;;*?%#@@@@@@@@@@@@@@@##############SS##%*??%%****%?%SS##@@###S
##S#@@#%%SSSS#############################SS###S??****%%*?%SSS#S####@#
+*?#@@@SSSSSSSS%%%%%%%%%SSS%%SSSSSSSSSSSSSSSSSS?++*+?SS?%SS#S%%?%#@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#####%??**?%#S%S###S##S#@###@
@@@@@@@@@@@@@@@@@@@@@@@#####SSSSSS%%%%%%%%%%%?****??SSS##@##%S#@@@@@@@
@@@@@@@@@@@###########SSS%?****+++++++++;;;;;;+?%****S##@##@@#@@@@@@@@
SS%%%%%??????????****+++++++++++++;;;+++:,...,;?%%??SSS#####@@###@@@@@
********++++++++++++++++++++++++++,,,::,:::;::;*?*++***%##@@@#@@@@##@@
++++++++++++++++++++++++++++++++++;,,;*;+;;++*;,:;;:,.,*###@#@@@###@@@
+++++++++++++++++++++++++++++++++++;;*?*+;*%S%*+++:,:*?SSS#@@@@#######
++++++++++++++++++++++++++++++++++++?%?*?%SS#%**?*++?*?*%##@@@@@###%%?
+++++++++++++++++++++++++++++++++++++*??%%%%??%%%%#S++;*%%S@@@@@@##S??
+++++++++++++++++++++++++++++++++++++*?%%????%%SSS%*;+++;;*?%%###S%%%%
+++++++++++++++++++++++++++++*+++++++*?%???%%SS##*;;;++++++++?SS#@@@@#
+++++++***+++++++++++++++++++++++++++?%???%%SSS##+++++++++*%S#S###@@#@
+++++++++*++**+++++++++++++*++*++++;+?%??%%%%SS#%++++***%S########@@@@
++++++****+*+++++++*++++++++**+++++++????%%%SSS#?+++?S########S###@#@#
++++++*+*++*+*++++++++++++**+++++++++%%%%%%SSSSS+++++*???%S#####@@@@@@
++++++++*++**++++++*+++++**++++++++++?%%S####S#?++++++++++*?S###@@@@@@
++++++******++++++++++++++*+++**++++?%SS######@?;+++++++++++*?SS###@##
+++++*+******+++++++++++++++++**++*%SSSSS#######?+++++++++++++++***?*?
++++*******+++++++++++++++++****??SSS##SS######@S%???%S%?++++++;;+;+++
+**+*+***+++++***+++++++++++++*%SSSSSSSSS#####@S????**?S#SS%%%?*+++;;;
++++++++++*****++++++++;::,,;*SSSSS%%SSS###@#S%%%*+:,.,+*??***?*++++;+
+++*+*++*+++**++++:,..,....:%SSS%%SSSS####S%?;;::,..,,,++++++;+++;;;;;
************+++++++;:,.....,*%%%SS####SS??+:,..,;++;+;+++*+*++++++++++
*****++********+**+++++;::,,,,.:+*?**;,....,::;++++++++++++*+++*++++++
+++***++++*+****+++++++;++++;;::,.....,,,:++**++++++++++++++++***+++++
++++*++*++++++*++++++++++++*+++++;;;++*++**+;++**+*+++*+++++++++**++++
++++++*++++**+++*++++++++++;+++++++**+******++*+**+**+++++++++++++++++
++++++**+++++++++++++++++++++++++++++***??*++++++++++++++++++**+++++++
+++*++***++++++++*+++++;++++++*+++************+*++++++++++++++++++++++
++**++***+++*++++++*+++++++*+*********++*+****+++++;+++++++++++++++**+
**++++++++++++*+++++++++++++**++*******++++*****+++++++++++++++**+++**
**+****++++++++++*++*++++*+****+*+++**+*+*******+****++*++++*+*+++++++

3.Chest Stretch. Sit in Easy Pose with an erect spine. Interlace the fingers and place the palms at the back of the neck. Spread the elbows open so they point away from the sides of the torso. Concentrate on the Brow Point. Begin long, deep, complete breaths. Continue for 3 minutes. Then inhale and hold the breath briefly, and relax.

4. Sat Kriya. Repeat exercise 1 for 3 minutes. Relax for 2 minutes.

Page 120

@@@@@@@@@@@##@@#S##S##@@@@@@@@@@#SSS#SS%SS%%*?%?+*?*%%%S#%*%S%%%?**?%S
@@@@@@@@@@@@@@@@####@@@@@@@@@@@@#SSS%S??%%SS%**++*+*?%S%SS?%%S##??%SS#
@@@@@@@@#@@@@@@@####@@@@@@@@@@@@@#@#SSSS?*?S%********??%#%?##S%??%SS%S
SS#@@@@@##@@@@@@@@@@#@@@@@@@@@@@@@@@@@#S++??%%?****?*?SS@#@S*?*?%??%SS
#SS@@@@@@#S#@@@@@@@@@@@@@@@@@@@@@@@@@@+,:?SSSS???****%SSS%%%??%%*?%*?%
@##@@@#SS%??S#@@@@@@@@@@@@@@@@@@@@@@@S*?;;S#SS%%**%??*+?SS%**S#SS#S%S#
@@@@@@S;;+*?S#@@@@@@@@@@@@@@@########**S?,;SS##?*??%%****???%S@#@@###S
#SS#@@#%SSSSS#######################S:?S#*.+###%??*+**%%*?%SSS########
+*?#@@#SSSSSSSS%%%%%%%%SSSS%%S%SSSSS+:%SSS:.+S%*++*+?SS??SS#S%%??#@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#:;%##@?.,?%??**?%#S%S###S##S#@S##@
@@@@@@@@@@@@@@@@@@@@@@@#####SSSSSS%?:*%%%%%:.;*?*???SSS##@##%%#@@@@@@@
@@@@@@@@#############SSS%??***+++;+;+**;;;;::+*%?***?S##@#@@@#@@@@@@@@
S%%%%%??????????*****+++++++++++++++;:;+,...:+??%?*?SSS#####@####@@@@@
+****+++++++++++++++++++++++++++++++;;;+:::::;*?%%%%S%S##@@@@#@@@@##@@
++++++++++++++++++++++++++++++++++++;;*?+;+*+:+**%SS%%%####@#@@#####@@
+++++++++++++++++++++++++++++;;++;+;*%S%+;?S?;*%+??%??%#SS#@@@@#####@#
++++++++++++++++++++++++++++++++++++?#S??SSS%*%@?;+?%*??S##@@@@@###%%?
+++++++++++++++++++++++++++++++++++++*??%S??%S@@?;**++;*%%#@@@@@@##S%?
+++++++++++++++++++++++++++++++++++++*?%%??%%%#@?;+;;+++;+?%%%###S%%%%
+++++++++++++++++++++++++++++*++++++*?%????%%%S#?;;;+++++++++%SS#@@###
+++++++**+++++++++++++++++++++++++++*?%??%%%%%S%++++++++;+*%SSS##@@@#@
++++++++++++*++++++++++++++++++++++;*???%%%%%S#*+++++++*%S########@@@@
++++++++*++*++++++++++++++++*+++++++*%??%%%%S##*+++*?S#############@@#
++++++*++++*+++++++++++++++*++++++++*%%%%%SSS##++++++????%######@@@@@@
++++++++*++**++++++++++++*+++++++++++?%%S######++++++++++*?%S##@@@@@@@
++++++******++++++++++++++*+++*++++*%SSS#######*;+++++++++++?%S###@@@#
+++++*+*****++++++++++++++++++**++?SSSSS####SS#S++++++++++++;++*?*?%??
++++******++++++++++++++++++*++**%SS##SSS#####@S**???%SSS*+++++;++;+++
+**+*+***+++++*+++++++++++++++*%SSSSSSSSS####@@%*??***%#S?+++++;;;;;;;
++++++++++****+++++++++;::,,;?SSSS%%%SSS##@##S???*;,..:*+++++++;;++;;;
+++*++++*++++*++++:,.,,,...+%SS%%SSSSS####%?*;;;:,....:+++++;+++;;;;;;
************+++++++:,,.....:?S%SSS#####S%?+:,..,+;;;;;++++++++++++++;;
**+**++*******++*++++;;::,,,,,,;*???*;,,...,::;+++++++++++++++++++++++
+++**++++**+**+++++++++;+++;;::,,.......,:++**++++++++++++++++***+++++
++++*++++++++++++++++++++++++++++;;;++*+***+;++*++++++*++++++++**+++++
++++++*++++*+++++++++++++++++++++++**+*+***++**+*++**+++++++++++++++++
++++++**++++++++*++++++++++++++++++*+******++++++++++++++++++**+++++++
+++*+**+*+++++++++++++++++++++*+++***********+++++++++++++++++++++++++

#SS@@@@@@#S#@@@@@@@@@@@@@@@@@@@@@@@@@@@#@####S%??****%SSS???*%S%*%S??%
@#S@@@@#SS%?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##S%%**%?**+?SS?*?##SS#SSS#
@@@@@@S;;;*?%#@@@@@@@@@@@@@@@##############SS##%*??%%****%?%SS##@@###S
##S#@@#%%SSSS#############################SS###S??****%%*?%SSS#S####@#
+*?#@@@SSSSSSSS%%%%%%%%%SSS%%SSSSSSSSSSSSSSSSSS?++*+?SS?%SS#S%%?%#@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#####%??**?%#S%S###S##S#@###@
@@@@@@@@@@@@@@@@@@@@@@@#####SSSSSS%%%%%%%%%%%?****??SSS##@##%S#@@@@@@@
@@@@@@@@@@@###########SSS%?****+++++++++;;;;;;+?%****S##@##@@#@@@@@@@@
SS%%%%%??????????****+++++++++++++;;;+++:,...,;?%%??SSS#####@@###@@@@@
********++++++++++++++++++++++++++,,,::,:::;::;*?*++***%##@@@#@@@@##@@
++++++++++++++++++++++++++++++++++;,,;*;+;;++*;,:;;:,.,*###@#@@@###@@@
+++++++++++++++++++++++++++++++++++;;*?*+;*%S%*+++:,:*?SSS#@@@@#######
++++++++++++++++++++++++++++++++++++?%?*?%SS#%**?*++?*?*%##@@@@@###%%?
+++++++++++++++++++++++++++++++++++++*??%%%%??%%%%#S++;*%%S@@@@@@##S??
+++++++++++++++++++++++++++++++++++++*?%%????%%SSS%*;+++;;*?%%###S%%%%
+++++++++++++++++++++++++++++*+++++++*?%???%%SS##*;;;++++++++?SS#@@@@#
+++++++***+++++++++++++++++++++++++++?%???%%SSS##+++++++++*%S#S###@@#@
+++++++++*++**+++++++++++++*++*++++;+?%??%%%%SS#%++++***%S########@@@@
++++++****+*+++++++*++++++++**+++++++????%%%SSS#?+++?S########S###@#@#
++++++*+*++*+*++++++++++++**+++++++++%%%%%%SSSSS+++++*???%S#####@@@@@@
++++++++*++**++++++*+++++**++++++++++?%%S####S#?++++++++++*?S###@@@@@@
++++++******++++++++++++++*+++**++++?%SS######@?;+++++++++++*?SS###@##
+++++*+******+++++++++++++++++**++*%SSSSS#######?+++++++++++++++***?*?
++++*******+++++++++++++++++****??SSS##SS######@S%???%S%?++++++;;+;+++
+**+*+***+++++***+++++++++++++*%SSSSSSSSS#####@S????**?S#SS%%%?*+++;;;
++++++++++*****++++++++;::,,;*SSSSS%%SSS###@#S%%%*+:,.,+*??***?*++++;+
+++*+*++*+++**++++:,..,....:%SSS%%SSSS####S%?;;::,..,,,++++++;+++;;;;;
************+++++++;:,.....,*%%%SS####SS??+:,..,;++;+;+++*+*++++++++++
*****++********+**+++++;::,,,,.:+*?**;,....,::;++++++++++++*+++*++++++
+++***++++*+****+++++++;++++;;::,.....,,,:++**++++++++++++++++***+++++
++++*++*++++++*++++++++++++*+++++;;;++*++**+;++**+*+++*+++++++++**++++
++++++*++++**+++*++++++++++;+++++++**+******++*+**+**+++++++++++++++++
++++++**+++++++++++++++++++++++++++++***??*++++++++++++++++++**+++++++
+++*++***++++++++*+++++;++++++*+++************+*++++++++++++++++++++++
++**++***+++*++++++*+++++++*+*********++*+****+++++;+++++++++++++++**+
**++++++++++++*+++++++++++++**++*******++++*****+++++++++++++++**+++**
**+****++++++++++*++*++++*+****+*+++**+*+*******+****++*++++*+*+++++++

#S%#@@@@@#S#@@@@@@@@@@@@@@@@@@@@@@@@@@@###SS#S%??****%SSS%%%*%S%*?S*?%
@###@@@#SS%?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##S%%**??**+?S%?*?##SSSS%%#
@@@@@@#+;;+?%#@@@@@@@@@@@@@@@##############SSS#%**?%%***?%??%S##@@###S
##S#@@@%%%SSS##################################%??****%?*?%SSS##@#####
+**#@@@SSSS%%SS%%%%%%%%%%S%%%S%SS%SSSSSSSS%%SSS?++*+?%S??%S#S%%??#@@@@
#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@########%??***%#S?S#####SS#@###@
@@@@@@@@@@@@@@@@@@@@@@@###########SS%SSSSSSSS%*?*???S####@##%S#@@@@@#@
@@@@@@@@@@@@############S%??****+:,,.,:;;++++;+%?***?S##@##@##@@@@@@@@
SSS%%%%%?%??%???????**++++++++++;,,,:,::+++++;*?%?**%SS#####@@###@@@@@
******++++++++++++++++++++++++++;;;++*??+++++++?S%%%S%S###@@@##@#@@@#@
++++++++++++++++++++++++++++++++++;*%??+++;+++;+*%SS%%%####@#@@@@###@@
++++++++++++++++++++++++++++++;+++?SSS*;;;+++;+++%%%???####@#@@###@@@@
++++++++++++++++++++++++++++++++*?%S???*++++;;+;;++?%*%%SS#@@@@###SSS%
++++++++++++++++++++++++++++++**%?%%???*??+++;+;;+*?*++*SS#@@@@@###S%?
+++++++++++++++++++++++++++++*?%%????%%??%S*++++++++;++***%SSS#@@SS%*?
++++++++++++++++++++++++++***?%S?%%?%%%%%%#%+++++++;+++;;+++*%#S##S##S
+++++++**+++++++++++++++++++*?%S%%%%%%%%%%@%++++++;;+++++;+*?SS##@@###
+++++++++++++++++++++++++++++;*SS%%%%%%%?%@S++++++++++++*?%###S###@@#@
++++++++*+++*++++++*+++++++++,+??%%%%*?%?S@@?+++++++?%%S###########@@#
++++++**+++*++++++++++*????*:,;??%%?*:+#@@@@@*;+++++*%SSSS#######@@###
++++++++*++**++++++++?SSSSS*,:*@@#SS+:+@@@@@@#*++;+++++++?S#####@@@@@@
++++++******+++++++++*S###S;:+#@#S##;;?SSS##@@%;+++++++++++*%###@@@@@@
+++++*+*****+++++++++++?S@%:*S@@#S#%+SSSS###@@%;+++++++++++++*?%S%##S#
++++******+++++++++++++++*;+S@S?++*+%###@@@@#%+++;++++++++++++;++++*+*
+*++*****+++++*++++++++;+;:*%?+++++:+%S@@@@#+;++++;,:;;+;++++++;;;;;++
++++++*+++*+++*+++++**++;;;+;+****;:+*?S#@@S******:...,;+++++++;+++;;;
++++++++*++***++++;::::,,:;;:;;+++:;++;;*%%????*+:,...:+;++++++;;;;;;;
++****+++++++++++;:,.....::;::,,,,:;:..,?%%??**+:,,,:,;++++++++++;;;;;
****++******+*++*+++;::,,........,:;;,,;++++**??*+++++++***+++++++++++
**+**++++******++++++++;;;::,,...,,,,,...,:+***++++++++++++++++*++++++
++++*+++++++++++++++++;++++++;;;:,,..:::;+++++++++*+++++++++++**++++++
++++*+*+++++++++++++++++++++;+++++++;**+**++++***+++++++++++++++*+++++
++++++++++++++++*+++++++++++++++++**+******++++++++**++++++++*++++++++
+++++***++++++++++++++;++++++++++++++***?**+++++++++++++++++++*+++++++
++**++**++++++++++++++++++++++*+++****+**+***+*+++++*+++++++++++++++++
+*+++++*+++*+++++++++++++++**+********++*+****++++;++++++++++++++++**+
*++++++++++++++++++++++++++**++***+****++++****+++++++++++++++**++++*+
******+++++++++++*+*++++++++***++++**+**+******+****+++++++*+*++++++++

###S@@@@@#@@@@@@@#@@@#@@@@@@@@@@@@@@@@####S??%%??***?*?%%####??*?%%?%S
#SSS@@@@@####@@@@@@@@@@@@@@@@@@@@@@@@@@@###%%S#%*?****?SSS#SS?%??*?%??
@@#S@@@@@##%%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##S??*+??****SSS**?SS%SS%?
@@@#@@@%;;;+*%#@@@@@@@@@@@@@@@##############SSSS%***%%**+*%%??%###@###
@@##@@@#?%%S####@@@@@@@@#@@###@#################S??****?%**?%SS#@@@@##
++*?#@@#%S%%%%%%%%%%%%%%%%%%%%%%%SSSSSSSSSS%%SSS?++*+*%%%*%%#S%%??S@@@
%S#@@@@@@@@@@@@@@#@#@@#@@@#@@@@#@@#############S??***?SS%?######%S@###
@@@@@@@@@@@@@@@@@@@@@@@@############S#########%*??*??SS###@##S%#@@@@@#
@@@@@@@@@@@@#@###########S%???***+++++***??%SS%?%*+**?SS#@##@#S#@@@@@@
#SSSSSS%%%%%%%%%%????****+++++++++++******??SSS#SS?**%SS#####@@###@@@@
*******++++++++++++++++++++++++++*****????%%S#####%%%S%S###@@@####@@#@
+++++++++++++++++++++++++++++++*****???%%SS####@##%SS%%?S###@#@@@@####
+++++++++++++++++++++++++++++**?****??%S###@@@@@@S?%%???####@#@@###@#@
++++++++++++++++++++++++++++????????%%S@@@@@@###@?++?%*?%%S##@@@####SS
+++++++++++++++++++++++++;+?%?%?%%%?%%S@@@@@@##@S;;+?*+;*SS#@@@@@@###S
++++++++++++++++++++++++++*SS??%%%%%%SS@@@@@@#@@?;+++;+++++?SSS#@@S%%?
++++++++++++++++++++++++++*?;,,;?#S%%S##@@@@@#@@*+++;;++;;++++?SS#####
++++++++*++++++++++++++++++,....:%SSS##S#@@@#@@#+++;;+++++;+*%SS###@@#
+++++++++++++*++++++++++++++;;;;+%*?##S#@@@@@@@S+++++++++*?S###S###@@#
+++++++++*++++++++++*++++++;;+++;+++*+*S@@@@@@@?;++++?%SS###########@@
+++++++*+++++++++++++++++++:,:;;;;++;;*%@@@@@@@?++;+++?%%%S#######@@##
+++++++++*++*+++++++++++++*;++;;+;+++;;?@@@@@@@?++;+++++++*%SS###@@@@@
+++++++******++++++++++++++++?*++++++;+*@@##@@@?;++++++++++++?S##@@@@@
+++++++******++++++++++++++++****++++;+*%%*S@#S*;++++++++++++;+*?%%%SS
+++++******+++++++++++++++++;++**+*++;+**?++*+++????%%%%%?*+++++;+++++
++*+*++***+++++*++++++++;+++:++++++++;+*?%*+++***?????%S##S?++++;;;;;;
+++++++*+++*+++++++++*+++;::::,,::::;:;?%S?*+*****+;:,.,+*++++++;;++;;
+++++++++*++***++++:,,::,.,:;;+;::::;:;??*+*?*++;,.....:+;++++++;;;;;;
*++****+**+*+++++++;,.....,,::,,...,:,;+;,:*+,..,;:::::;+++++++++++;;;
*****++******+*++*+++;;;:,,........,::;:,,,..,,:+++++++++++*++++++++++
*+++**++++*+***+++++++++;+;;::,,,..,,,,...:;+*++++++++++++++++++*+++++
++++**+++++++++++++++++++++++++++;::,,;+;+*++++++++++++*++++++++**++++
++++++**+++*+++++++++++++++++;++++++*+**+***++****+++*++++++++++++++++
++++++++++++++++++++++++++++++++++++*+******++++++++**++++++++**++++++
++++++***++++++++*+++++;++;+++++++++*+********++++++++++++++++++++++++
++***+++*++++++++++*++++++++++*******+++**+***+**++++*+++++++++++++**+
++*+++++*+++*+++++++++++;+++**++*******++++****++++;;+++++++++++++++**

5. Frog Pose. Stand up straight with the heels together. Squat down into the Frog Pose. Inhale as the buttocks go up and the head goes toward the knees. Exhale as you return to the squat position with the head up. The fingertips stay placed on the ground in front of the feet throughout the motion. Repeat the frog pose 26 times. Relax for 1 minute.

6. Sat Kriya. Repeat exercise 1 for 3 minutes. Relax for 1 minute.

7. Frog Pose. 10 times. Immediately go to the next exercise.

8. Sat Kriya for 3 minutes. No rest.

9. Frog Pose. 15 times. No rest.

10. Sat Kriya for 3 minutes. No rest.

11. Frog Pose. 10 times. No rest.

12. Sat Kriya for 5 minutes. At the end, inhale deeply and hold with Mula Bandha for 30 seconds. Then exhale completely and hold the breath out with Maha Bandha as long as is comfortable. Repeat this breath-holding cycle 2 more times. Relax for 15 minutes.

Comments: This will energize and balance the lower triangle. It is very curative for any digestive or sexual ailments. It gives endurance and breaks fevers. It often produces a pleasant sweat and cleansing of the skin. The first few times, the legs may shake or be slightly weak. As the muscles build, you will walk with increased grace and certainty. The transitions between exercises are smooth, so the phrase 'no rest' does not mean leap and jerk. You may need to remind people to concentrate on the centers as they do Sat Kriya. Be sure that the chin is pulled in on Sat Kriva and that the face is forward in the down position of Frog Pose.

Teachers: This can be taught for beginners, intermediate, or advanced. As written, it is for intermediate students or students in good physical condition. To adapt it for beginners, decrease the exercise times and increase the rests between exercises. For 1, do 3 minutes of Sat Kriya and 5 minutes of rest. After exercises 7-11, add 1 minute of rest or slightly less, depending on the class. As an advanced set that assumes you are warmed up and in good shape, eliminate the rest periods from exercises 4-6.

Page 121

Kundalini Yoga for strengthening the aura (From Sadhana Guidelines)

1. Stand up. Bend forward so the palms are on the ground, and the body forms a triangle. Raise the right leg up with the knee straight. Exhale, bend the arms, and bring the head near the ground. Inhale, raise up to the original triangle pose. Continue this triangle push for 1½ minutes. Switch legs and continue for another 1½ minutes.

......................................................................
......................,:,,,,..........................................
......................+;:;,,:,........................................
....;;,,,,,...........:,::,:;:,,,.....................................
...,*:,,,,:,,..............,:,,,,,,,..................................
....,,,,::,,,,................,,,..,,,................................
.........,,,.,,,...............,:;:.,:,,..............................
...........,,,.,,................,+*;.,,:,,::,........................
.............::..,,,...............:;:...,::::::,.....................
..............:;,.,,,,,,.............,,,,::+:;;::,,,..................
...............:+,..,:,,:::,,..........,:+*+;;;;:,,,,.................
................,,,.:...,:.;;::........,:,,...;,.,,.,,................
..................,,;...::,:,.,,,.....,,.....,,.,....:,...............
......,,,,,,,,,,,,,,:..,:,,,....,,,,,,,:....,,:,:,....,:,,,,,.........
......,,,,,,,,,,,,,,:,.,,,:,.....::,,,:,....,:::;,.....,;:,,,,........
................,,..,,.,:,,,......,,..;:...,,,:*:.......,,,...........
...............,,,,..,.,,,,;,......,,,;*,.,,...,,.........,,..........
...............,,,,..,,...,++,......,;,*+::.....,,,........,:.........
................::,..::::::,.:,......,:;*;,.......::,,,..,,.*:........
................,...,,,;+;,..,,......,+;,.........:,.,:,:,:,,:,.......
...................,;,*?+,....:,.:..,,;:.........,,.,::;+*+;:.,:,.....
..................,:::;:......,::;..,:;:........,:..:,++:;+?**;+;.....
..................:.,;,.........,;..:;;*:,......:,.,,:+::;;+;?+:,.....
.................:,,:,...........:..+::::++.....:..:,,+;;**;+*:,,.....
...............,*;::,............,,.:::,,+;.....,;;;;,..,;;::.;*;+:...
...............,:;+,.............:,.:*+;?;.......,:,,,,,,,....,:+?+...
...............;,:;:;,...........,;:;+;+;;,.........,,,++:+*,.........
................,,,:++............;;:;.,:,:,:..........,,:::..........
...................................,,,,.,;*%?,........................
....................................:,;,,,,,,.........................
.....................................;+;++,...........................
.........................................,............................

2. Sit in easy pose. Extend the left hand forward as if grasping a pole so the palm faces to the right. Put the right palm facing down, crossed under the left wrist (2A). Raise the right hand up over the back of the left hand so both palms face right and the fingers lock (2B). Inhale: raise the arms to 60° (2C). Exhale: bring the arms down. Keep the elbows straight. Breathe deeply for 2 to 3 minutes. Then inhale - stretch the arms up (2D). Relax.

..............,,,,....................................................
...........,,,,,;+::,.................................................
..........,,,,:::,,:,.................................................
........,;;:::,,,,,;,.................................................
........:;::::::::::..................................................
........,:++++:,;::...................................................
.......,,,,*#@?+%%?::::::,,........,,.................................
......,,....:+?%SS?;;;+?%+?+;:::,,,;+::...............................
......;,..........:::;*;:::;:,::,.,+;:+,::............................
.....,:::.,,......,:,,,.....,:;::+;;;+*+;;,,,,........................
.....,,::,:;:,::,,,,........,::;++,,,,,,,,;+*::.......................
..,:.::,:,:::,:;;:,,:,,,,:,,::,,,,...,:,:;;:,,;,,,,,,.................
..,+,::;,:::,,,:,.,,:,,,,,,:::,,,,,,:+:;:::,:;+,,,,,,,................
.....:;,,::,:.:,..;:,,,,,,.........,+;:::,:+;*:.......................
.....,:,:,,,,,:..,:,,,;;:,.........:+:::;*+,::::,,,,,..........,,::...
.....:::,,,..:,..:,,,,:.,,..........,:;;#@@*%#S::;+:++*;,,,:,,:,:*?*:.
.....;,,,,......,,,,,................:+?%#@@@@@:;;::;:;,.,::,,..:**S+.
....:;,:,......,,,;,:...,,..........;;,:,,:*?*++:+*+;:::;:+,,,:::+++,.
...,*,....,,:::::;++;:,,,:..........:,..,:;:...:.;;:,:,;;:;:,:::,,....
...::.,,:::::::::,,,:+*,;;,,,,,,,...;;;:,,,.,,,,,,:,::::;;,,,.........
.,:,::;:,,:+;::;;;:;+?;:;++:;+;:::,.,,,:,:::,,;:,,,,,,................
,,::,...,:+:....,,,;;:,::,,,,::,,.:.;:,.,;;,..,:,.....,,..............
,,,,:,...,:......,:;:**:........,,,.,;:,:;,..,,::..,:;;,,.............
.....,,,,,:;+:,:;+++;++;,:,,,,,,,...,;::;,...,.,:,.,,,,,..............
...........,,,......................:::;,...,,.:::....................
...................................,*:,....,,..,::,...................
...................................:;,...,,....,::,..,,,..............
..................................,+,..,,,,,,:::::;:,,,:..............
..................................:;,,::::;:,:::.,;;::;::,,,,,,,......
................................,,**;:;::;:;::*+*;,,::;;;+;++:,,,.....
...............................,,;+,,,,::;,,,,,,;;;:::;::,,,,,.,:.....
.............................,:::,,,............,:++;::,...,,,,:,.....
...................................,,,,,,,,,,,,:;;+;;:;:,,,,,,,.......
......................................,,,,,,..........................

3. Put both arms forward, parallel to the ground, with palms facing each other about 6 inches apart. As you inhale, let the arms drop back and stretch toward each other. Exhale, bring them forward to the original position. Continue 3 minutes with deep rhythmic breaths.

............................,,,.......................................
..........................:??%;,......................................
............,,,..........;%#%,,:......................................
.........,,::::;........::;?,.:,......................................
.......::,,,,:,;;.....,;:,::.,,.......................................
......,;:,,,,::;*:...:+*:..,:,........................................
......,::::::;+;:;.,;+:;;::,..........................................
........;;:;::::,;+::,:;+;,...........................................
........,*;;:::::;:..:;;,....................:;,......................
......,,,:,,,......:;;,....................,*?**,.....................
.....,,.........,;;:,...,..................,;,.,;.....................
....,:.....,,,;;;;..,;::,,..................:,.;,.....................
....,,,,,,,,,.,;::,.,;,,:,..................:.,+......................
....,,,,.......,,,:,....,..................,:,::,.....................
.....,.........,,.,:.......................;+;?,:.....................
.....,.........,.,:.......................,:.,+,,:....................
.....,,..........:;:::::::::::,:::::,:,,,:+;:;+*;+;...................
......,..........,;......,..,,....,,.,,,.,,,,:+;+,:...................
......,..........,,......................:...;;:;::...................
......,..........:,.....................:,..:;:::+:...................
.....,,..........,,....................,,..,;:::;%;...................
.....,,.......,,,,+;:,,,,,:,,,,,,,,...,,...;;;?*+*:...................
.....:.,,,,,,,,::;:::,,,:;;:;*+,,,:,.,:...::,.,:+;....................
.....;:::;:,;:::::;;;;;+;,,,,,,....:.:...,;::.,+;:,,:::,..............
....,;,,:,:,,,...,:;+?:........,,,:,,,...,:,*;+:,,:;;:,,..............
.....,,:,,,..........+*:,,:::;+:,,..,,.......,+;,,...,,...............
.....,,,;,............:;:::,,,:,....,,......,.,,.:....................
........,,,,,,;++++::::.............,,......,,...,,...................
..............,,,:,,,................:......,,....:,..................
.....................................,,.....,.....:...................
.....................................,,..........:,...................
.....................................,,..........:,...................
.....................................,:..........:,...................
.....................................:,.........,;....................
.....................................:........,,;?....................
....................................,,...,,,,,:::+,,......,,.,.,,.....
...................................,:,::::::::::::;:,:,,;+::+?*:,:,...
...................................:::::::;+:,,:+;;;::,;;:,,,,:,..:,..
...................................:,,,;:::,....,,;+;;,........,,:,...
..................................,:.,,,,...........,,,:,,,,,:;:,.....
...................................,:,;+,,,....,,:....,;+:::::::......
....................................,,,,.,,,,:**+;,:,,,,,,............
..............................................,,,,,...................

.................................................,,:;;:...............
................................................::::::+,..............
...............................................,+:,,,;+...............
...............................................,:;*::;:...............
..............................................,,:S@SSS*:+;::,,,,,:....
.............................................,,..,;+:;+:;:*+,,:,,;+;..
.............................,...............:,:;;;..,:,::+;+;::,:+:..
..........................,,::;?*,...........,.,:,,,,:::;,,,;;,,......
.........................:;;:;;::,...........,.:,.......:....,,.......
........................,;:,,,:::,...::,.....,,:........,,............
.......................,,:+**;++:,...::,.....,:,........::............
...,,..........,,,,;;;;:,,:#@SS#;:,,,,:,,,,,,:;.....,,,,;;,...........
.;+*::,,,,,:;:,,,,::,,.,.,,;%#S*::,,,,,,,,,,,:,,,,.,:::::::...........
.,+;:;:,:::;,:,,::,:,:;;..,:,,,.,:..........::::;+;:,,;::,+::.........
....:,:,,,,:,::,,:,,,.:::.,:,,,,,:..........+;::,:;;;;;*+;*+++:;;:,,..
.......,,,,...........;+:..,,,,,:,........,:+,......,::+*:,,:;,,,,.:..
......................:;:..,,,,,:,,.......,,.,,,,,,:;:;,:,,,,,,,,,,,..
......................,+:..,:,...:,............,,,,,,,,,,,,,,,,,,.....
......................,+,......,,:;*:,,,,,,...........................
......................,,.,::,:;;+;:++*++++::,.........................
....................,:;,,::;;;+;;;;:::,,,..,,.........................
...................,:,:;;,:;;,..,::,,,,,,:,,..........................
.......................,,,:,,,,,::,,,,,,..............................
...........................,,,,,......................................

COMMENTS: This is a great kriya for warding off disease and strengthening your aura. The time can be built up to 7½ minutes for each side in Exercise 1, and 15 minutes each for Exercises 2 and 3. That will create a tremendous sweat. It will rid almost any digestive problem. It strengthens the arms and extends the power of protection and projection in the personality.

Page 122

Kundalini Yoga for the eyes set 1

................................,:;:::+;::,,..........................
...............................:;::,,;:,,,:::,........................
..............................,?:,,;;::+:;:,+,........................
..............................;*;:;:,,,:,::++:,.......................
............................:*+:,:...:,.:..:::;,......................
...........................:?:,:;;,.,;::;,:;.,:;......................
..........................,*:::;+::;:::::+:;::;:;.....................
.........................,?::*;:,..,.......,:;;+*,....................
.....................,,..;*:;,................,*+,....................
.....................;;..*;:...................:+:....................
....................,;:,.*+,...................,*:....................
........................,*%,.,,,,,,........,...;+:....................
........................:**,,:::;;+;....:*;:::.;*,....................
........................,**,.:*++++::..:;;++;:.;*,....................
........................;*+..,+++;+;,..,;****:.*+*....................
........................:*+....,..........,,...?;+....................
...............,:.......,+*;.......::,,:,.....,*+:....................
..,,,,.........:;.........:*:......;:,:;,.....+;:.....................
,:::;+++,....,;+:..........;+;....,,::::,...,*:.......................
,,,,.,:++:..,*+*,..........,+,+,..:++;;++,.:*;........,::,............
,++;,::,,:..+:;*,...........+,,;;,..,,,,.,;;:,.....:+;+*?+;:,.........
.,:;;;::,..,+;%;:::..,,,..,,;:..:;;:,,,,:;:.:,....:+*+***++?*:........
............;,:,..,..,,,..,,,:.,,,,,::;:,..,,.....:;*;:+*;*++.........
.........:,,,+.................,:,...,,,..,::..,::.,;*,;::?,:.........
.........:,;:,.................;*:,,...............:;;*??**,+,........
.........,,::,.................,..,,..................;+;.,:;*,.......
.......:*;;;*;.....................................,,..*,..+:*+.......
........:;::+,.......,,,,,,,,......................::;;*,..:+*;.......
..........,,......,:::,,,,,,::::,....................,;**:..++,,:,....
................::,,...........,::,...................:*:;:,*:;;,,....
..............,::::;:,.,...,,:::::;:........,,:::,,...:?::?;,.........
.............;;,,*+*?*;;..,+;;??+++,:....,;:;;;::;++:,,*,;;...........
.............::...,,::::...,,,,:,,..,,........,;;::;,,:+::............
........:;;;;::,...,:++;:,..,+:::,,....,:,,,,:+::,,....?:.............
........;++**;+;...;**%**,..;*:?**;...,+;+S?:,.........?:,............
...........,,,,....,,,,,.....,,:,,,.,:,,,,:,...........:..............
.............,;..,;*+;::.....:;;;::,;:................................
...........,;,,;..:+***+,...:*+??*;:;.................................
...........:+:,:;,..,,,.......,,,,:;..................................
...........,,.,..:::,..........,::,..,...,;,..,:..,:...;:.............
...................,:::::,::::::,....+:..::..:;+:.,+..;:,....,,.......
.......................,,,,,,....;;,..::.::.:;..;:::,;:...,,::+:......
.................................:,::,:;;+*+;,,;+*+;;,,::::,,,,.......
.............................,:,....,,:++;:+;:;?;;++;::,,,,,,,,,:.....
............................,:;::::::::****+:,::++*?;::::,::::::+,....
...................................,:::::::;;;;:::::::;;::,...........
...............................,::::,.::.;;:;,.;+;;,;,..,,:::+,.......
.................,...........;+;:,..,;,..+:..,.,,.;.,;,.....,,,.......
.....,........,:+:...........,,....,;,...,,.,*:..;;..,;,..............
..;+***;::,..::,,:;;*;;:..........;;,.......,:;,.,,...;;..............
..;*+,*?**+:...,++;;?**?:.........;,...................,..............
....:++;+;;:,:::;:::;+;,..............................................
.,.,,,,.....;+:,.....,,,..............................................
.,+?***+;;,.,,,.,;:+?*;*+,............................................
..:*+*%;:++:,...:+*+?*;+:.............................................
....::,,,:;:,.......,,,,..............................................
.....,,:::............................................................
....,++:............,,:,,.............................................
.....,............,::,,,:....,,.......................................
.................,,,.,:,.::;::;;:,,,:,................................
................::.,,;;:?+;...,+;;+*;+:...............................
.................:,,+;,,;,,...,*;:+?+;*:..............................
.................,;+;.......,:++++++*+;+........,::.....,,,,,,........
.................,+;,......:;++**+:,:?;,.........;:...,+;:;:::;::,....
.................,+,.....,:;;::++;:.:*,..........,,..,;+,.....++::;,..
.................,,::....,:,..;;:;::*:..............:;,,;..........;,.
.................+:.+,........++++::,.............,++::::::::;,,..:+,.
........,........::,:;.......,+;,...............,;*+,...,;;+;;:;;;:;,.
.....................+.......;;...............,:+++,....:+;,...,,;,,,.
.....................+,..,:::;;,...........,,:;:,+,.....,+:::,,::::*:.
.....................:;.:+,,,,:+:.........,;,,..:::,....:+.,,::::;;:,.
.....................,+,*,.....:*:........;;....+,,+....,+............
......................;*;.......;;,......,+,....:+:+....,+............
......................**........;,;......+,........+,...:;............
.....................,*;........:,;,....,+.........*:...;:............
.....................:+;........::,;...:;,.......;+++...+,............
....................,;:+,......,;,.:,,;*;:;,...:*;..*,:;+.............
....................,,.:,,,,,,:::::::+*+,.,;..:?,..,*.::+.............
...................,,::;;:::::::,,,,,,.....+.,?,...:+..,*.............
................,;;;:,,,..................,;.*:....:+..:;.............
.............,:::,,.......................,;:*.....,+..+:.,:;:::,.....
............;+,...........................::+,......+.,+,,*+:,:;+;,...
............?:...,,,,,,,................,,*;,......:++;:;+*??*+::,+*,.
............+:...,,,,,:::::::::::::::::::::;:,...,++;::,...,::+*?+:+:.
.............;:::,,,,,,:::::::;:::;;;:::::::;++;,;+;;;,+;,,..,,::+?+,.
..............,,::::::::::,,,,,,,,,,,,,,,,,,,,,:,*+?*;:,:;;,.....,,,+,
................................................;:.;*++:.,;;,,.,,,.::,
..............................................:**;;:+*;*,.,:,,:,....,:
..........................................:;..:+*+;:*++:+.,;;,,.....::
..........................................+;,..,?+;;;.;,:;:**+:,,,..;,
..............................................,++;;::,:;.;:;+;::,..::.
..............................................:;,...,:;*;,+++,,:..::..
...............................................;+,.....:;,;;,....::...
........................................,,:::,,,;......,;.:;....::....
.....................,,....,::::,,::,:+*++++;;+;;:,....,:.,+....,.....
....................,*,..,;;;::;*++;;+;,.,,,:;;:,,:;;:,....;..........
.........,...........:,,,+*+,.,;+;;;;,........,::,..,:;::,............
.......;;*,...........,,+;+;::++;:,.......,:::,,;:,,,,,,,:;:,.........
......:**:;,......,,:;;;+;;:::,.....,,:;++;++;;;;:::::::::::;;:.......
......:+;+*;;,,:::;;;;:,,..;:,,::;;;;;:::,,...............,::;;;,.....
......:*:+:*;;;;;;;:,....,,:;;:,,,............................,;+.....
......+:,,.:::,,,,,,,::::::,.........,::,......................:;.....
......;+,,,,::;+++;;;;:;:::::,,,:::::;;;:::::::::::::::::::::::;,.....
.......:;;:::::,,,,,,,,,,,::::,,,,,,.......,,,,,:,,,,,,,,,,,,,,.......

1. Stare at the nose without blinking for 2 minutes.

2. Stare at one object with one eye, only, for 2 minutes. Repeat with the other eye, also for 2 minutes.

3. Inhale and roll eyes in one direction 10 times. Exhale and roll them in the other dïrection. Repeat this 10 times.

4. Move eyes rapidly, focusing on one object after another, alternating distant and near objects, for 5 minutes.

5. Inhale and look to the extreme upper left corner. Exhale and look to the extreme lower right corner. Repeat 10 times.

6. Stick out the tongue as far as possible while rolling the eyes, for 2 minutes.

This is good in Cobra Pose.

7. In Rock Pose or Easy Pose, lean back 60 degrees and stare at a point on the ceiling without blinking. Allow the eyes to water and continue for 2-3 minutes.

8. Make a “U" of the thumbs and forefingers, and place them around the eyes, pointing in the direction of sight, with Breath of Fire for 2-3 minutes.

Concentrates the electromagnetic field around the eyes.

9. Two-legged life nerve stretch: Stretch legs out in front, bend over and grab toes. Roll your eyes back until they hurt, and hold for 5 minutes with long, deep breaths.

Page 123

Kundalini Yoga for the eyes set 2

..........................;+*;;;:,....................................
........................,%?:+;;;;*+:..................................
........................;#:.%%;;:.:*+.................................
.........................*+:*?;*?;..;+;::;;::,,.......................
.........................?+,...::+,..:+***+??**;,.....................
.........................,*+:,...,;++;:,....,++:*+,...................
........................,::*%?+*++:,....,,:...;*.;*;,.................
....................,:+*???*+;:,.,:::;*?;*%+:,,?;..;++,...............
................,:;*??*+:,..,:;+++;:,,,?:.,:;;++,....:++:.............
...........,,:;*??*+;,,,:;;+++:,.......,?:..........:;;+??;,..........
.........:***%#%*+++++;;;:,.............:++++;:,...*%::::+?*+:........
.........+#,.?+**,,,...........,:;;+++;++;++*?*++::+S;+;,...,+*,......
.........;%..S:**;:;;:;;;;;+++**+*++;;+;;;++;;::;:::::,.......,*......
.........+*..:++************+++;+;::::,,,,.....................+;.....
.........;?,,,,,...............................................*+.....
.........,?*;;;+++++;;:::,,,...,,:;;;:,,,....................,;?,.....
..................,,::;;;;;++++++;;:::;;+++++++++++++++++++++;+,......
.........................,,,...............,,,,,,,,,,,,,,,,...........
.......................+%%?++.........................................
.....................,*S*;+:??:.......................................
.....................?%,,;:.,+%;......................................
.....................S?:;:,;,.*?......................................
....................,S;+++:*+:?%......................................
.....................*?,,;+,,;?;......................................
......................+%,;*:??,.......................................
....................,;**+++++*:.......................................
................:++*%*,...,..,**+;:,..................................
...............*+,.*?:........+%:,:+;.................................
..............++...**;........*++...*:................................
.............:*...:*:*.......,?,?,..:*................................
.............*:..:S;.+;.....,+;.++...*,...............................
............:*...++...++;;;++:..,?,..+:................:;;;;*;+:......
............+;...?,....,::,,.....?,..;+...............;+:;;+:,:?:.....
............*,..,%*,............;%,..,*.............,*;..,;+..,?,.....
...........,*...++;?;,........;+*?:..,*.............;%,.,:;;:::?+:+:..
...........,*...;*+?...........,%+,...?,...........,*;..,;S:::;?::+,..
............;+:..,?+...........*+...,+;............,*:...:+..,?:......
.............,++,..+*,.......,*+..,+*:..............:+,,,,...*:.......
........,,:;;;;;++,.;*:;;:;;;?:.:+;;;;;;:,...........;++?,..:?........
......:+*;:,.....,;+::*+%%S?*:;+;::,,,,::;;;:,..........?,..,?,.......
....:*;,..,:::,,,,,;?+*?%%?%%?*?;;;;;;;;;;:;:;+;......;?*+*+**;.......
...,?:....:::;;;;;+?;;:;;++*:..:+,,,....,,::,.,;*....++?%?,.,%*.......
...;?................,,,,,,.....,:;;+:,.........?:..;*%??,...+?.......
...,++:::,,,.,,,,,,::::::;;;;;;;;;;;+*?;;::::,,;+,.;****,....;?,......
.....,,,:;;;+;;:;::::::,,,,,,,.......,,..,,,::,,.,+*;++,.....**.......
...............................................,++;;?*,...:;+*+.......
.........................................,,,,;++:,.+*...:**;*+;.......
......................................;*?%*;?;;;;;%+..,*+,:;:?,.......
......................................*%S%+;*?***+;+,:?:....:*........
.....................................:+;**;,..;*;..;+*,,:,..:+........
.....................................+;.,;+;+*+...:+?;++:;+,,?,.......
.....................................,++:,,+?:..:++,;+%,..,+,:;.......
.....................................,:;+*?;.,;+**;;*+:....,+,+,......
....................................:*S*:;,:??*+;;:,........,*?:......
....................................?**..,**;:,..............,%,......
...................................,*??+++:.................,:+.......
...................................?:.::,............,,::;;++;,.......
.....................,,,,,,........++.......,,::;;++++;;:,,...........
................,:;;;;;;;;;;;;::,...;;;;;;+;;;;;:,,,..................
.............:;;;:,,.........,,:;+:,..,,,,,...........................
..........,;;:,..................,:;+:................................
.........:+:........................,;;,;.............................
........;;..........................,;+%;.............................
.......+:.,::,,,,......................:,.............................
......++:;::*?*?**?;..........,:++*++;+;;,............................
.....:*;,.......,;?S;........;S%%?+,,,,,,:............................
.....*,............:+.......;**:......................................
....,+,,,::.....::.........,+...:,....,,..............................
....,+;?*+,.....,;+:........,:+**:....:;;:,...........................
.....*:+?S%*+*+**::,........,;+;+;+++++?S?+,..........................
.....+,.::::;:,,..................:;++;:,,............................
.....,+...................................,...........................
......;;.................................,+...........................
.......+;...............................,*:...........................
........;;,............................,*:............................
.........:+:..........................;+,.............................
..........,;+:,....................,:+:...............................
............,:;;:,,............,,:;;:.................................
...............,::;;;;::::::;;;;;:,...................................
....................,,,::::,,,........................................
......................................................................

1. Stretch legs out in front, and bend over, grasping and pulling on big toes. Roll eyes to the 3rd Eye, and hold until pain comes.

Prevents blindness.

2. Seated in Easy Pose, hands in Venus Lock in the lap, look to the 3rd Eye, sending energy and white light to the eyes for 3 minutes.

3. In Easy Pose, look out the back of the head for 1-3 minutes. Inhale, exhale, and pull Mulbhand, holding for 30 seconds.

4. In Easy Pose, close eyes and roll them in a circle for 3 minutes. Inhale, pull Mulbhand, and continue to circle the eyes for another 30 seconds.

Page 124

.......,:::,..........................................:**+;...........
....,;+;;;;*;;:,...................................,::+;:+;...........
...:*:,....,::;;;:,,.............................,:;,,,:+*............
...:*,..,,::....,:;+;,.........................,;;:...,;+:............
..,+;,;:::,,.......,:*;.....................,:;;,....,+;,......,::;;:.
..+,.,;..............,?:...............,,:;;;:,.:;;;;;,.....,;;;;,,+:.
.:;;;..............,;.,*...........,,:;:,,,..,;;:,,,.....,:;;:,.,:++..
.++??:.............+;.,+.......,::;;;:,...,:;;,.........:+:,,,;;;+;,..
.+,.,++:,,........:+..;;....,;++;:,.....,;;:,........,:;;,..,::;;,....
.:;...,*%+....,...;,.:+;..:+;:,.......:+;,.......,:::;:,...,;;:,......
.,+,....,,..,+;,.....,:+:+;,......,:;;;,.....,::;;:,....,:;;:.........
..,;,....,:,,*,......+*::,......,;;:,....,,:;::,,....,:;+:,...........
...,::,.,+:..:;.....;+.......,:;;,.....,:;:,......,:;;;,..............
...,:*+.,,........,;*;....,:;;:...,,::;;,......,:;;:,.................
..,+:?;........*+;;::+,:;;;:,..,::;::,......,,;;:,....................
..+,+%..,,,,..,*....*+::,,.,:;+;,,.......,:;;;,.......................
.;:,*:;;;;;;;;:+;:,+*:::;;;::,,+:.....,:;;:,..........................
.+,,;:,,....,,:;;+:;:,,,,......,*,..:++:,.............................
.+:.............................*::;;,................................
.:+.............................?+:,..................................
..*,...........................;;.....................................
..;;........................,;+:......................................
..:+.....................,:;;:,.......................................
..,*,.................,:;;:,..........................................
...*,.............,,;;;,::............................................
...;;............,;:,...,*,::;;;:.....................................
...,*............,......,?;::,,:+:....................................
....*,..................+;......,*,...................................
....*,.................,*....,;;,;;...................................
....+:.................;+...;+:,.;;...................................
...,*:.................*,..;;....*,...................................
..:*;,................;;..;+....:+....................................
.:*,,:...............,;..:*,...,*,....................................
,*,.,;,...........,,;+:..*,....+:.....................................
;+...,+;;:::::::;;;;:,..:*....:*......................................
*;.....,:::;;;::,,......+:....+:......................................
+:......................;,....+:......................................
:+.......................,:;;;++::::::::,,,,..........................
,*,.......................,,*,,,,,:::::::;;;;;::,.....................
.,+:........................+;...............,::;;;:,.................
..,+;,......................:*...................,,:+;................
....:+:.....................;*......................,*,...............
.....,;;:,..................*;.......................*,...............
.......,:;;:,...............?,...................,,:+;................
..........,:;;;;:::::,,,,,,+*,,,,,,,,.......,,::;;::,.................
..............,,,:::::;:;;;+;:;;:;;;;;;;;;;;;;:,,.....................

Kundalini Yoga for the frontal lobe of the brain

.................................,:;;;;;+*+:,.........................
..............................:+++;:::;:,;?+?:........................
............................,*+:,...........:%,.......................
...........................,**+;;;:;;,.....,+?,.......................
.....................,:::;:**::;:,:,,+:....:%;........................
...................:;;+*+;+S++++;;;,.;*.....,%:.......................
...................,+*+++;;*::::,,...,*;.....;?.......................
....................,:,,,,.*%*,*??:...,;++;,.+?.......................
...........................:S?.,;:,.....,,*,,?;.......................
............................%;,,........,+;;?:........................
............................?*::,.......:%:+,.........................
............................:?*?+.....::,%,...........................
.............................+?;....:+;,,?:...........................
..............................+;::;+;,...:?:..........................
...............................,+;,,......:*+,........................
...........................,:+*?*,..........*%+,......................
........................,;**+:%+.........,:*+;;++;;,..................
.......................,?+,..+?.....,..;**;:....,,+?:.................
......................,*:...,%,......:?*:..........;%,................
.....................,*:.,..,%,....,**:.............*;................
.....................+:.;*...?+...;?;........:,.....,*,...............
..................,,+;.;?,...,++:*+,........:?,.....:%,...............
...................*;.,?;......::,..........+?..,:;*%+................
..................:S:.:%,...................:%;+++;;+.................
..................+;+:;S,....................*%,...;+.................
.................+;...,S;....................;+....+:::,,,............
...............,++....:??,...................++....*,+@#?:............
..............:+;.....*:;?,..................*+....+:.;*;**+;:,,,.....
.............;+,.....+*..?;..................++....;*.....,:;+++++;,..
............++.....,**,..:?..................++....,?,...........,,...
...........;;.....+?:.....*;.................?;....,?,................
..........;+....:?+,......,?:................?:....,?:................
.........:*,..,+?:.........,*:...............*:.....?:................
......,::+,..:?;,...........,+:..............++....,S*................
..,:;+;;:...;?,..............,*,.............,*....,?%,...............
.:+:,,......;:..:+++;;;::,,.,.++..............*:...;;++...............
;*::+;::,;.;,...,,,,,:;;++++++*,..............*;...*:,%,..............
*?++,++;*:++,.................................*:..,?,.;*,.............
+%+:+:.;*;;++++;:,...........................:?,..:?...*+.............
,;%**,..,....,,;+**;,............,:;;++***++;?:...,?,..,%,............
..+%?,...........,:+*+,......:;++++;;;:,,,,,;+.....;;,..?;............
...:;++:....,.......,;**::;+++:,,...........;+,*;...**+.++............
......:+*:,............;%%;,,...............;*,%%:,.+;+*++............
........,;+;::,,,,.......;*+................,?+:+:*:++.+S+............
...........,::;;+;;;;;;;::,+;,,..............,;+:+;?*,,?%,............
..................,,,:::;;++;;+;:,...........,?+**??;+*:..............
...........................,,:++++;:,,........,,:;+*+:................
..........................,...,++;:;+**+++;;;++++;:,..................
................................:;**++++?;::,,,.......................

1. Sit in Easy Pose with your hands on your knees. The chest is out, and the shoulders are back. Maintaining this posture, begin vibrating the front of the face, using a very rapid and short up and down vibrating motion. Try to move just the forehead. The breath will adjust itself. Continue for 8 - 9 minutes.

This exercise is called Mastak Subhaee. It works on the change and replacement of gray matter in the brain.

...................,,,+*:...,::::,,...................................
................,:++;:+?;,:;:::::;;;:,................................
...............;*;,.....:+++;,.,,;:,,+;,..............................
.............,*;.......:+,+**,...,;::;:+;.............................
.............*;........;:.::,......,,;;.+;............................
............,:.........+:.+:,.....,.,*;+,+,....,:;;;;;;;:,............
.......................:*++:,...,,:.,,,?++,.::+*+;:,,,::;*:...........
........................;+..,:,,:,.....;:%:,??+,..........::..........
.........................;;:,,,........+;;;+:.............:*..........
..........................;+;:.......:,:*..:++:,..........:+..........
............................,;;......+:.;+,..,;++;:,,,,,:;+,..........
...........::...............,+;......;:..:+*:,..,:;;;;;;:,............
...........*S,..........,,:+;+,....,.:;..,++:;+;:,,...................
............:*;,...,::;;;;:,.:+,...,;;;.:+:....,:;;;:.................
.............,;*+::+:,,,......,+;:,,;+;;;,.........,;+................
................:;?+;;;;:.......::;;::,,.............+;...............
.................;:...,,.............................,*,..............
.................+,...................................;+..............
................,+................................,...,*..............
................:;....;:.........................::....+;.............
................;:....:*.........................+,....,*:............
................+,..,:;*,.......................,+......,+,...........
...............,*;;;;:;;........................:+.....,:+;...........
................+:,...;:........................;%::;;;+;:,...........
...............,+..,.,*,........................**:.,,.:+.............
...............+:....+%,.......................:+,*,...,*,............
..............+;....:++:......................,*,.:+....:+,...........
............,+:.....+,:+......................+:...+:....:+,..........
............+:.....;;..+,....................;;....,*,....:+..........
...........;;.....,+..,*+;;::,,,...........,:*,.....:+,....;;.........
..........:+.....,+,.++:..,,::;;;;;;;;;;;;;;;*;......;+,....+:........
.........,+,....,+,.+;............,,,,,,,,...,;+:.....:+,...,*,.......
.........+:....:+,.;*..........................,*;.....,+;,..:+,......
........;;...,;:.,;*,............................;;,,,,..:;,..:+:.....
......,+;..,;+;:+*+:,,,.......................,,:;;;++;;;;;*,..,+:....
....:;::...++:::,,,,:;;;;:,................,;+;::,,,,.,,,,,;;....;;,..
..:;::....,+............,:;+:,...........,;;:,..,,,,,,.....;:.,...,;:.
.**;,.,;:.+:...............,:+;;;;:,..,,;*;::;;;;;;;;;;;:..:+,*;,.:,*,
+?:+,;?;,+:..,:;;;;;;;;::,..,;+,,:++++;;;:::,,........,,:...;+:++.+;?:
*+;:;*::;,..,:::,,,,,,::;;;;+:,..............................;+;+,++?,
+*:++;;:...................,::;+;:,,..........................,.+:**+.
,;+**,.........................,::;;;;;;:::,,,,..............,:;++;;,.
..,;;:,,.............................,,,,:::;;;;;;;;::,,,,:;;;:,......
....,:::;;::,,,,,......,,,,,::;;;;;;::;;;:::,,,,:;;;;*+::::,..........
........,,,:::;;;;++;;;;;;;::,,,...,,,,,,,,::::,,,,,:,,...............

2. Remain in Easy Pose with the hands on the knees. Begin rolling the head on the neck in the shape of a side-ways figure eight. The chin comes down to the center of the chest with each circle, twice in a full repetition of the movement. Make sure that the exercise is performed powerfully and steadily with equal timing for each revolution of the head. Continue for 3 minutes at a moderate pace and then sit still for 30 seconds.

This exercise is called Infinity Kriya. It is very powerful and must be done carefully and consciously. The effect is to balance the central ear, which affects clear and conscious thought.

...........................,,:;;;;,...................................
.........................,;:,,.::;;........................:+:,.......
.......,,:+;............:+;::;,.,;;.........................,,;;,.....
....,::::,,,............;..,.,::..+,...........................,:.....
....,,..................+;.:+,.:,;;,...,,.......................,::,..
..................,:::::++:,:,..:*:,,::::::,,,.................::;?*:.
,:+:,...........,;::;,,,:?;;,..,+:.*,,,;:::,,::::,.......,,,,:::.:**:.
;*++::,,,,,,,,,;:,.;:;**+;+;,:;,::,*;++:,,:;:,.,,:::,.::::::,,,,,:::..
;*+;,,,,,,,,,:+,.:;;+::,,,:;::,..+;:;:::+:,:;;:,...,+,....,,:,,,,.....
.,:::::::,,,,:;:;:..+.....:;....;:.....:;.....,::,::;,,,,,,,,.........
........,,,,,.,,;*+;*+;..,+...,;:......:+,,,:::+;:,,,,,,..............
................,::::,+,..;:.:;:......,;;;:;++;;,.....................
......................;,..,:;:,.......;:..............................
.....................,+..............:;...............................
.....................,+..............+,...............................
......................::............,;................................
.......................;,...........::................................
.......................::...........;,................................
.......................,;,..........::................................
........................::..........,;,...............................
........................;,...........,;,..............................
...............,,,,:::::;.............,;,.............................
.........,,:::::::,,,,,,::,......,,,,,,,;.............................
.......,;:,,.............,;:...,::::::::+:............................
.......+,..,:::::::::,,,,::+::;+:.......:+............................
.......;:,.........,,,:;;,..,..,:........;,...........................
........:::::,,.........,::,............,;............................
..........,,::::::::::::::;;+;,........,;,............................
........................,,,,,,,;;;::::::,.............................

3. Still in Easy Pose, bring the arms straight out from the sides of the body at shoulder level, the hands in fists with the thumbs outside. Inhale and bring both fists to the top of the shoulders while stretching the elbows out as powerfully as possible and flexing your biceps. Return to the original position on the exhale. Continue the motion for 9 minutes. The musical tape of Sukhmanee Sahib accompanied this exercise in the class.

Page 125

.................................,:;;;;;+*+:,.........................
..............................:+++;:::;:,;?+?:........................
............................,*+:,...........:%,.......................
...........................,**+;;;:;;,.....,+?,.......................
.....................,:::;:**::;:,:,,+:....:%;........................
...................:;;+*+;+S++++;;;,.;*.....,%:.......................
...................,+*+++;;*::::,,...,*;.....;?.......................
....................,:,,,,.*%*,*??:...,;++;,.+?.......................
...........................:S?.,;:,.....,,*,,?;.......................
............................%;,,........,+;;?:........................
............................?*::,.......:%:+,.........................
............................:?*?+.....::,%,...........................
.............................+?;....:+;,,?:...........................
..............................+;::;+;,...:?:..........................
...............................,+;,,......:*+,........................
...........................,:+*?*,..........*%+,......................
........................,;**+:%+.........,:*+;;++;;,..................
.......................,?+,..+?.....,..;**;:....,,+?:.................
......................,*:...,%,......:?*:..........;%,................
.....................,*:.,..,%,....,**:.............*;................
.....................+:.;*...?+...;?;........:,.....,*,...............
..................,,+;.;?,...,++:*+,........:?,.....:%,...............
...................*;.,?;......::,..........+?..,:;*%+................
..................:S:.:%,...................:%;+++;;+.................
..................+;+:;S,....................*%,...;+.................
.................+;...,S;....................;+....+:::,,,............
...............,++....:??,...................++....*,+@#?:............
..............:+;.....*:;?,..................*+....+:.;*;**+;:,,,.....
.............;+,.....+*..?;..................++....;*.....,:;+++++;,..
............++.....,**,..:?..................++....,?,...........,,...
...........;;.....+?:.....*;.................?;....,?,................
..........;+....:?+,......,?:................?:....,?:................
.........:*,..,+?:.........,*:...............*:.....?:................
......,::+,..:?;,...........,+:..............++....,S*................
..,:;+;;:...;?,..............,*,.............,*....,?%,...............
.:+:,,......;:..:+++;;;::,,.,.++..............*:...;;++...............
;*::+;::,;.;,...,,,,,:;;++++++*,..............*;...*:,%,..............
*?++,++;*:++,.................................*:..,?,.;*,.............
+%+:+:.;*;;++++;:,...........................:?,..:?...*+.............
,;%**,..,....,,;+**;,............,:;;++***++;?:...,?,..,%,............
..+%?,...........,:+*+,......:;++++;;;:,,,,,;+.....;;,..?;............
...:;++:....,.......,;**::;+++:,,...........;+,*;...**+.++............
......:+*:,............;%%;,,...............;*,%%:,.+;+*++............
........,;+;::,,,,.......;*+................,?+:+:*:++.+S+............
...........,::;;+;;;;;;;::,+;,,..............,;+:+;?*,,?%,............
..................,,,:::;;++;;+;:,...........,?+**??;+*:..............
...........................,,:++++;:,,........,,:;+*+:................
..........................,...,++;:;+**+++;;;++++;:,..................
................................:;**++++?;::,,,.......................

...................,,,+*:...,::::,,...................................
................,:++;:+?;,:;:::::;;;:,................................
...............;*;,.....:+++;,.,,;:,,+;,..............................
.............,*;.......:+,+**,...,;::;:+;.............................
.............*;........;:.::,......,,;;.+;............................
............,:.........+:.+:,.....,.,*;+,+,....,:;;;;;;;:,............
.......................:*++:,...,,:.,,,?++,.::+*+;:,,,::;*:...........
........................;+..,:,,:,.....;:%:,??+,..........::..........
.........................;;:,,,........+;;;+:.............:*..........
..........................;+;:.......:,:*..:++:,..........:+..........
............................,;;......+:.;+,..,;++;:,,,,,:;+,..........
...........::...............,+;......;:..:+*:,..,:;;;;;;:,............
...........*S,..........,,:+;+,....,.:;..,++:;+;:,,...................
............:*;,...,::;;;;:,.:+,...,;;;.:+:....,:;;;:.................
.............,;*+::+:,,,......,+;:,,;+;;;,.........,;+................
................:;?+;;;;:.......::;;::,,.............+;...............
.................;:...,,.............................,*,..............
.................+,...................................;+..............
................,+................................,...,*..............
................:;....;:.........................::....+;.............
................;:....:*.........................+,....,*:............
................+,..,:;*,.......................,+......,+,...........
...............,*;;;;:;;........................:+.....,:+;...........
................+:,...;:........................;%::;;;+;:,...........
...............,+..,.,*,........................**:.,,.:+.............
...............+:....+%,.......................:+,*,...,*,............
..............+;....:++:......................,*,.:+....:+,...........
............,+:.....+,:+......................+:...+:....:+,..........
............+:.....;;..+,....................;;....,*,....:+..........
...........;;.....,+..,*+;;::,,,...........,:*,.....:+,....;;.........
..........:+.....,+,.++:..,,::;;;;;;;;;;;;;;;*;......;+,....+:........
.........,+,....,+,.+;............,,,,,,,,...,;+:.....:+,...,*,.......
.........+:....:+,.;*..........................,*;.....,+;,..:+,......
........;;...,;:.,;*,............................;;,,,,..:;,..:+:.....
......,+;..,;+;:+*+:,,,.......................,,:;;;++;;;;;*,..,+:....
....:;::...++:::,,,,:;;;;:,................,;+;::,,,,.,,,,,;;....;;,..
..:;::....,+............,:;+:,...........,;;:,..,,,,,,.....;:.,...,;:.
.**;,.,;:.+:...............,:+;;;;:,..,,;*;::;;;;;;;;;;;:..:+,*;,.:,*,
+?:+,;?;,+:..,:;;;;;;;;::,..,;+,,:++++;;;:::,,........,,:...;+:++.+;?:
*+;:;*::;,..,:::,,,,,,::;;;;+:,..............................;+;+,++?,
+*:++;;:...................,::;+;:,,..........................,.+:**+.
,;+**,.........................,::;;;;;;:::,,,,..............,:;++;;,.
..,;;:,,.............................,,,,:::;;;;;;;;::,,,,:;;;:,......
....,:::;;::,,,,,......,,,,,::;;;;;;::;;;:::,,,,:;;;;*+::::,..........
........,,,:::;;;;++;;;;;;;::,,,...,,,,,,,,::::,,,,,:,,...............

...........................,,:;;;;,...................................
.........................,;:,,.::;;........................:+:,.......
.......,,:+;............:+;::;,.,;;.........................,,;;,.....
....,::::,,,............;..,.,::..+,...........................,:.....
....,,..................+;.:+,.:,;;,...,,.......................,::,..
..................,:::::++:,:,..:*:,,::::::,,,.................::;?*:.
,:+:,...........,;::;,,,:?;;,..,+:.*,,,;:::,,::::,.......,,,,:::.:**:.
;*++::,,,,,,,,,;:,.;:;**+;+;,:;,::,*;++:,,:;:,.,,:::,.::::::,,,,,:::..
;*+;,,,,,,,,,:+,.:;;+::,,,:;::,..+;:;:::+:,:;;:,...,+,....,,:,,,,.....
.,:::::::,,,,:;:;:..+.....:;....;:.....:;.....,::,::;,,,,,,,,.........
........,,,,,.,,;*+;*+;..,+...,;:......:+,,,:::+;:,,,,,,..............
................,::::,+,..;:.:;:......,;;;:;++;;,.....................
......................;,..,:;:,.......;:..............................
.....................,+..............:;...............................
.....................,+..............+,...............................
......................::............,;................................
.......................;,...........::................................
.......................::...........;,................................
.......................,;,..........::................................
........................::..........,;,...............................
........................;,...........,;,..............................
...............,,,,:::::;.............,;,.............................
.........,,:::::::,,,,,,::,......,,,,,,,;.............................
.......,;:,,.............,;:...,::::::::+:............................
.......+,..,:::::::::,,,,::+::;+:.......:+............................
.......;:,.........,,,:;;,..,..,:........;,...........................
........:::::,,.........,::,............,;............................
..........,,::::::::::::::;;+;,........,;,............................
........................,,,,,,,;;;::::::,.............................

.......,:::,..........................................:**+;...........
....,;+;;;;*;;:,...................................,::+;:+;...........
...:*:,....,::;;;:,,.............................,:;,,,:+*............
...:*,..,,::....,:;+;,.........................,;;:...,;+:............
..,+;,;:::,,.......,:*;.....................,:;;,....,+;,......,::;;:.
..+,.,;..............,?:...............,,:;;;:,.:;;;;;,.....,;;;;,,+:.
.:;;;..............,;.,*...........,,:;:,,,..,;;:,,,.....,:;;:,.,:++..
.++??:.............+;.,+.......,::;;;:,...,:;;,.........:+:,,,;;;+;,..
.+,.,++:,,........:+..;;....,;++;:,.....,;;:,........,:;;,..,::;;,....
.:;...,*%+....,...;,.:+;..:+;:,.......:+;,.......,:::;:,...,;;:,......
.,+,....,,..,+;,.....,:+:+;,......,:;;;,.....,::;;:,....,:;;:.........
..,;,....,:,,*,......+*::,......,;;:,....,,:;::,,....,:;+:,...........
...,::,.,+:..:;.....;+.......,:;;,.....,:;:,......,:;;;,..............
...,:*+.,,........,;*;....,:;;:...,,::;;,......,:;;:,.................
..,+:?;........*+;;::+,:;;;:,..,::;::,......,,;;:,....................
..+,+%..,,,,..,*....*+::,,.,:;+;,,.......,:;;;,.......................
.;:,*:;;;;;;;;:+;:,+*:::;;;::,,+:.....,:;;:,..........................
.+,,;:,,....,,:;;+:;:,,,,......,*,..:++:,.............................
.+:.............................*::;;,................................
.:+.............................?+:,..................................
..*,...........................;;.....................................
..;;........................,;+:......................................
..:+.....................,:;;:,.......................................
..,*,.................,:;;:,..........................................
...*,.............,,;;;,::............................................
...;;............,;:,...,*,::;;;:.....................................
...,*............,......,?;::,,:+:....................................
....*,..................+;......,*,...................................
....*,.................,*....,;;,;;...................................
....+:.................;+...;+:,.;;...................................
...,*:.................*,..;;....*,...................................
..:*;,................;;..;+....:+....................................
.:*,,:...............,;..:*,...,*,....................................
,*,.,;,...........,,;+:..*,....+:.....................................
;+...,+;;:::::::;;;;:,..:*....:*......................................
*;.....,:::;;;::,,......+:....+:......................................
+:......................;,....+:......................................
:+.......................,:;;;++::::::::,,,,..........................
,*,.......................,,*,,,,,:::::::;;;;;::,.....................
.,+:........................+;...............,::;;;:,.................
..,+;,......................:*...................,,:+;................
....:+:.....................;*......................,*,...............
.....,;;:,..................*;.......................*,...............
.......,:;;:,...............?,...................,,:+;................
..........,:;;;;:::::,,,,,,+*,,,,,,,,.......,,::;;::,.................
..............,,,:::::;:;;;+;:;;:;;;;;;;;;;;;;:,,.....................

4. Remain in Easy Pose. Still listening to Sukhmanee Sahib, stretch the arms straight out in front and upwards at a 45º angle with the palms facing down, fingers held together on each hand. In this position, begin shaking the head as fast as possible in a very short sideways motion. Shake the skull in a continuous motion for 1 minute. Inhale and relax.

Page 126

......................................................................
......................................................................
...........,::;:............................,,,,,::,,.....,,::,,......
...........,:::,...........,,,,::;;++;;;;;;;;;:;;+++;++:,:;::;++;:,...
..,,;:,,............,,++++++*++?+::::;..............,;+*+;..,..,;:;;..
.:+::;++;;;::::;;;+*;:::,,,,,...::,..::.........,,::;;...;+.;:,,,.;+..
.:+,..,::;;;;;;;::,,..........,,+*+;;;+::;;::;::;+,...,,,:+;:;::::;;..
..,::;:;;;;;:::::::;;;;;;;;;:*%*;:,::::;::::::::;++;;;;;:,.,,,,,,.....
........,,...,,,,,,,......,,,,::::::,,,,,,,,,,,,......................
......................................................................

..................................,::;:,..............................
.................................,+;:::,..............................
...............................:+:,;;;;,::............................
..............................,*,..,,,,.,+,...........................
..............................:*.,:,.,,:,*,...........................
..............................;+,;;,,*;;,+:...........................
..............................:+,,,,,;,,.+;...........................
...............................:+..;;;,.;+,...........................
................................;;,;+:,*:.............................
.................................*.,;;+*:.............................
.................................?,,,,,,+;:,..........................
............................,,:;**......,?;+;;:,,.....................
........................,:;;;:,.,*,.....:*..,::;++,...................
.......................,*;:,.....:*,...:*,.......;?,..................
......................,?:....,....,+;,;*,...,,.;..;?..................
.....................,?:...,*;......:::.....,*;*...*;.................
.....................*;....*;................,S;...,?,................
....................+*,,...?,.................;+..,:++................
....................?+++*:*#,.................;@++;;*S................
...................:;...:%++?................,+*?...,*,...............
..................++....;,..?:..............,*,.;;...;+...............
........,,......,*;....;:...?;..............,?...*,...*;..............
.......,+,.....;?:....*;....+*..............,?...:+....*+.............
.......,,,....+*,...,?+.....;%...............*+...:*:...++............
.............*+...,+?;.....,?+................+*,..:*;...++...........
...........,*+...:*;......,?;..................;?....+*,..?:..........
..........:?;..,*%+;;;;;;;?S;;:,,..........,,:::*?;+;;*%:::*,.........
.........+?,:;;?+;;:::,,::::;*?*+++;;;;+++*****??%?*,,:+%;;*?.........
........*?..:S+,..::;;;;;;:,...:+;,:::;;+***++;++;;,...,*...;,........
.......:?,*:*:...,,,,,,,::;++++:,++:;++;:,.............,*,:.;*........
.......*,*@**................,:;+*S*:,..................**#:??:.......
.......?;*%%?++;,.................,;+++;:,..........,,::?#S++?:.......
.......:?%%%,,;+**+;:,,...............,;+?++++++++;;*%:,,+*%*?,.......
........*#+.......,:+++**+++++;;;+;+;+;;;+++;;;;;;;;?#,...,##:........
........,,..............,,,,,:::::::,,:::::;;;;;::::::.....::.........
......................................................................

...................................................................,,.
.;:,,+;,::,,,,::::,,,,,:::,,,,,:::,,,,:::::,,::,,,,,,,,,,,,,,,,,,,:;:.
,+:;+**:;;,,,:::,:::,,:::::,,,::,,:,,,:,,::,,::,,::,,,::,,,:,,,::,:;:.
,;:+?**;:;,,:;;,,:;:,:;,,:;,,:;,,:;,,:;,,;:,,::,,:;,,,;;,,,:,,,::,:::.
.,,,,+,..,,,;?:.,**,,**,,*+,,++,,*+,,*+,:?;,.,,,:*+,.,*+,:*+,,;+:..,..
.....,......:::,,:,.,;:,,:,.,::,,::.,;::,:,......,,:::,:::,..:;::,....
............,,:,,:..,,:,,,,.,,,,,,,.,,:,,,,........,,,,,,,...,,,,.....

......................................................................
............................,:;;+;....................................
...........................:;:,,,;+;++;,..............................
..........................,+.........,:+:.............................
..........................:;,........,.,+.............................
.........................;;....,,,,,:,..:;............................
........................::.....,::;;:....;:...........................
........................;....:;+,.,....,:,+,..........................
........................;,..,+........:::;;...........................
........................,;:,.;:::.....,;:+:...........................
.........................,:+:.:+:.......,:+...........................
...........................,:...,.....,;+:,...........................
...........................,:..........*;..,::........................
..........................,;........,:::..,+*+*,......................
.........................,?*:,.....+::,.,,+*:++*;.....................
........................:*,,;+;:..,;....*?++,++%%,....................
......................,;+,....,:;,.**:,.+:,,,:+:*.....................
.....................,*+........,::,+;;+*......:;.,...................
....................,?:...........:;;*++#,.....*,,SS*,................
....................?;.........:,..,;%;+@;....+;..:++,................
...................;%..........,;:...:,;@*...:+.....,;,...............
...................+%...........,;,.....?;..,+,......,+;,.............
...................;S,.:.........,;,....+,..:;.......:%S..............
...................,S,.:+,........,;...:;...+:........,:,,,:,,,,......
....................S;..:*,........:;..+,...*,.......,;;+*??++;+*,....
....................?*...:;.........:,,+...:+....,:;;;,:*+,,;++*%*....
....................**....:;......,:+**,...+;,::;;;:,..,,..:+**??:....
....................?*.....;:...,:;:,??...,*::::,....,,:::;;*+;;......
...................,%;......:;+;:,...+;...:;.....,;++;;;;;:,,.........
...................;?........,;:.....+:..,+,,,:;;;:,..................
...................*:..........:;,...,,..:*;:::,.....,,,::::;::.......
..................:*............,;;,....,+,.,,,,::;;:+;;;;;:::;:,.....
.................,*,..............,;;;::+;;;;::,,,,::::::;+;:..,:.....
......:,.........:;.................,:+*+;.....,::::,,,,,......::.....
.....;;;,.......,;....................,:.;,..,:;:............,:;,.....
.....:,:........:,...........,:;++*+++*;,;..,;:............,:;:.......
................+,.......,:;+**+++++++*+++;+*++++++;;:,..,::,.........
................;;:::::;++++;:,............,.,,,,,,::;****?...........
................:+;;;;:,,::,...........................:%+,...........
.................+,.....::..............................,*............
.................,+;,,..:................................*,...........
..................,;++++*:,,...........................:*;............
......................,,::;;;;;;;:::,,,,..........,,:;++,.............
..............................,,,::;;;;++++++++*??%%*:................
..........................................,,,,,,;::...................
......................................................................

......................................................................
.....,.,..............................................................
....,:,;.........................,,,,,,,,,,,,:::,:::,,.....,,,,,......
.....................,:;::;;+***?+++;;,::::,,,:::::;;;++;,::::+;;:,...
.,;++*+++;;;::::;;++*?*++++;;::,;,...:,..............,:**;,....,.,:;..
.+:,,,:::+++++++;;;:,...........,+;:,:;,,,,,,,,,:;:;:,...:;:,::,..,;,.
.,:::;;:::;;;;:::,,,:::::::,,:+++;::::;;**;;:::::+:.....,,;+;:::::+,..
.....,,,,,,,,:::::::::::::::::;+::::::::++;:::::::;::::::::..,,,,,....
......................................................................

......................................................................
.........................:::,.........................................
........................+??+;.........................................
.......................:;..,;.........................................
.......................*,..;;.........................................
......................+;...+:.........................................
....................:+;....*,.........................................
....................++....;+..........................................
.....................+,...+,..........................................
.....................+:..;;...........................................
.....................*,..+,...........................................
....................;+..:;............................................
...................,*...*:............................................
...................*:...S;............................................
..................:*...,#+............................................
..................*,...,#+............................................
.................:*....,@+............................................
.................+;....,@+............................................
.................+:.....S?............................................
.................;;.....*#,...........................................
.................:+.....,#*...........................................
.................,*......*%,..........................................
.................,?......+%:..........................................
.................;+......*%,..........................................
.................*:......?%...........................................
................,*......:%*...........................................
................+;......+%;...........................................
................*,.....,**,...........................................
...............:*......:**,...........................................
....::,+;,.....;+......:%?+............,,,,...........................
...,;.;;+.....,?,.....:?%*%+;;;+++++;++++++;:,..........,,............
....,.,......+#;.....+*,,?*:,,,,,,,,,,.....,:++;:...:;+;;;+++;:,......
............,#%;;;;:++..,?,...................+SS?;++,,...;,:,;+:,....
............,?,,::;+*..,*;..................;;,,;+*;,.,......,..,;:...
.............*:......,;*:...............,:;+*+:..,:+,,;,,...::...,+...
..........:++??++;;;*?+:,,,,::::::::;++++;:,.......,*...::;:,,...:+:..
.......;?*?*;:..,,,:::;;?#;:;:;;;::,,;*,............*;:,,,:....,..,+..
.......,+?%+;:::::;;::::?S:,,:::::::::**,,.,,,,,::;+:,,:;::;;;;;;;;,..
...........,,::::::::::;::::::::::::;;;*+++++++;;:,,.....,,,,,........
......................................................................

.......................,..............................................
...................;;+++..............................................
..................:+,.:*,.............................................
..................+,..+%:.............................................
.................:+..,**,.............................................
................:*...;+*,.............................................
................,*,..*;*..............................................
.................+:.,*+;..............................................
.................+,.+:+:..............................................
................:;.,?.+:..............................................
...............,*,.:+.+:..............................................
...............;;..;+.;;..............................................
..............,*,..;+.:+..............................................
..............:+...:+.,+..............................................
..............*+...,*.,*..............................................
..............?;....*,.+,.............................................
..............?;....*,.:+.............................................
..............%;....*:..?,............................................
..............%;....*:.,?,............................................
.............,%,....*:.,*.............................................
.............:?.....*:..*,............................................
.............*+....,?,..+,............................................
............,S,....,?...+,............................................
............+?.....:*...+:............................................
...........,S:.....;*;;+?*............................................
...........;%.....,?%,:;+?;;;+;;;;++;:,,..............................
..........,S;...,+;:%+,..,,,,,,,;;,.,;;;;:,,,:;;;;;:,,........,,.,....
..........;?;;:;+::;,..........:;....:*;:,:;;:,::,.,;+;......,:,,+,...
..........:*.,::,+:............,:;+:..,;+:;,.....,;:..::.....,:,,:,...
..;?*+;:,,.+*,.,+,.......,,,::;++;,.....;;:,;:..:;+,...+,.............
.,??;,,:;;+;*?*?++++++++;:*+;:,,.........,+;;*,::,.....;+,............
..:*+;;;;;;;;%?:::::,,,,..+,..,,,,,,,,,,,:;;:*+:...,,..,+,............
.....,,,,,,,:*;;;;+;;;++++*****++++++;;;;:,..,:::;;;+;;;,.............
......................................................................
......................................................................

......................................................................
............:++,......................................................
..........;*?+:*,.....................................................
.........:+,...:*...............................:;++,.................
.........:*....,?............................,;*+;;:,.................
.........,*....,?,........................;+++;,:;:...................
..........;+....*:.......................,?,...+;,....................
...........*;...;*.......................:*..:*:......................
...........,?...*;.......................+;.:*,.......................
............*:..*;.....................,*;.,*,........................
............+;..;?....................;*:..*:.........................
...,,.,.....+:...++.................,*+,..++..........................
...::,++,...+:....*;...............,?;...,?...........................
..,;,;:;....+;....,?...............;?....*;...........................
...,........;+.....*:..............+;...,*............................
............,?.....:*.............,*,...:+............................
.............++.....+*...........,*:....:*............................
.............,*:.....+*,........;*:....,?;............................
..............,*:.....:?:.....:*+,....,?+.............................
...............,?:.....,%,..,**:.....,?;..............................
................++......*+,**:.......?;...............................
................++......;S?;........*+................................
................?:......;%:;;;;:,..;*...,::,,.........................
...............;?.......;*,;%%S%%?%%:::++;;+++;:,,..,,,:;;,:::,.......
...............?:.......+++?:.,,;+++++;:...,:::;;;:;*+*+:+++:;++,.....
..............;?........;%?,...............,+%?;,:;+,...:::,...::;,...
..............?%,......,?#:............:+,....:**,,........;+*...,+,..
..............,%+;,..,;?%:..........,:+**+;....:??,.:;:...:?;;,...+:..
...............:+,;+++;*:.......,;+*+;,..........,++;;?,,,,,,.,...;+;.
.....,;;+;::,,,.++,,::;,.,,:;+++%;,...............,*,:*+*;,...,;,..;+.
...:*?%:,,:::;+++*?%++++*+++:,..:*........,,,::;;;+;....,:;;;;;*+++;..
...,+???:::::::::,%*,:,,,,,,,,,,:S+++****+**+;;;;:,.........,,..,,....
......,:;;;;;;;;;;+*;;;;;+++++++;+;;::,,,.............................
......................................................................

.....................................................................,
.........................,;+*;.......................................,
........................;*;,:?,.......................................
.......................:?,..;:........................................
......................,?:..,*.........................................
.....................:*;...++.........................................
...................:*;,...,%,.........................................
...................+?.;...;*..........................................
...................,?+*..,%,..........................................
....................;*,..;*...........................................
....................+;..,?,..........................................,
...................,%,..;*...........................................,
...................;?...*:...........................................,
...................%:...?,...........................................,
..................;?...,?,............................................
..................%:...,%............................................,
.................,%....,?.............................................
.................:?....,%.............................................
.................;*....,%.............................................
.................+*....,%:............................................
.................;?.....?S,...........................................
.................,%:....:@*...........................................
..................%:.....S#,..........................................
.................+?......S#...........................................
................,%,.....,#?...........................................
................?+......:@:...........................................
...............;%.......?S...........,;.,+............................
...............%;......,@?..........,:;,:+,...........................
..............+?.......+@+..........,,.,.,,...........................
.............,%:.......?@:............................................
.............+*........S#,............................................
............,S,........#S.............................................
............?;.......,;@@+,,::;;;;;;;;+***+:..........................
.........,,*?,,,....+?;;S#*;;::::::::::,,,;*?;,......,,:+;,::.........
.........:?****?*+:?*,..*:..................;@#*:..;++*;,*%++*+:,.....
..........+.....::+;...+;....................:%%*;+;.....:,,..:::+,...
..........:+..........;+.................,:?;,.:;+;,.......:+,...:*...
...,::;*?%+***+;;::::+;,,,,,,,,,::::;;++*+;+;,...,:++..:..:?%....:*...
..,?S%?+:,...,::;;;++%S+++++++++++;+%;:,............+:;*;;?:;...,*?+..
..,:+%#%;:::::::::,,,+S,...,,,,,,...*;,,,,....,,::;;:;+*;:,...,,.,+*..
......,:;;;;;;;;;;++;??++++++++++++;+*+++++++++;;;:,...,;+;+++++++;...
..........................................................,,,.........
......................................................................

......................................................................
.....:,............,+++;,.............................................
....;;............+?:,,;*;............................................
...:+...........,?*,,...,%:...........................................
...+,..........,?+..;:...*+...........................................
...+..........:%:...+:...+*...........................................
...+,........;%,...,?,...+*......;,;;:................................
...,;.,,....;%,....*;....+*.....,:,;;,................................
...,%?S,...+?,....:?.....;+...........................................
....,++..,**....,;S:.....;+...........................................
........:?;...;*+**......:+.............,,.............,..............
.......+?:..,?*:.%,......;+:::::;;;;++++++++:,......:;+++;;;:,,,......
.....:?+.,:.**..*+......:*S?+;;::,,,,,,....,;??+,.,+;;,.;;;,:::++.....
...,+?:..:;;S;.;?......;::S+...............,:;*S?;:,........+;..;;....
.,;*+..:**++;.;S+;+++;+;..?:............:;+*?,.,:;;,...:..,,++,.:?,...
.;*::+**:.....*+,.....,,.*+,::,,,,:::+++;:,.......:+;;;;;::.,..,;;*,..
...,,:,.....,,**:;;;;;++S*;;;;;;;::,:*+..........,,;;:+;;;::::;:;;:...
........,;+?%?;;;;;++;;*@;;;;;:;;;+++;?+;;++++++++;:...,::::::,.,.....
........:*%S?+;;;;::::::*;::::,,,,,,,,,:,,,,,.........................
......................................................................

......................................;:..............................
.....................................;*:..............................
....................................,*:;..............................
...................................:+,,+..............................
...................................*:::*..............................
...................................,?,,*..............................
....................................*,,*..............................
....................................*,,*..............;+,.............
...................................,*..*,............:@#+.............
...................................:*..;;............++:*:............
...................................,*..,*,...........;:.*,............
....................................;;..:+...........:+,*.............
....................................,*...*:..........:+.*.............
....................................,*...+:..........;%*%,............
....................................,*...;;..........:;,+:............
....................................;+...:+..........;:.:+............
................,:,:................+:...,+..........;;.;;............
................::,:...............,*,,,,:?,,,,,,,::,:+.+:............
............................,,,,,,:%***??*%+;;;;;;:::;*:+*,:;;++;,,...
...,...............,,:;;;;;;;;;;;;:+;..::,...........;*,,++:,.:;:+::..
.,+;;;;;;;;;::;;;;;;;:,............,*:.:,............:+..,*..,.,++.;:.
..;;:,,,,,,:::,,,,,,,,,,,::,:,,,,;;+;::;+:,,,,,,,,...:;...;+:+;::,,:;.
...,:;;;;;;;;;;;;;::::::::::::;;;++;;;:::;;;;;+;+;;;;;;++;;,,:;++;:,..
......................................................................

Kundalini Yoga for the glands the circulation and the meditative mind (November 9' 1983)

Series A

......................................................................
......................................................,;:;+;;::,......
...............,....................................:;;:,;:,:;:;,.....
............:,;+,..................................,;......:+:.,+.....
............:,::............................,::::,:;;.,::,,:....;;....
........................................,,:;;:::::;+:;;:::;:..,,,*,...
..................,,,,,,:::::,,::::;;;;;;;;:...........:*...,:+;;:....
..........:++++*******%?*++++:,,,,,,,,,..........,;:....;+:::,........
......:;;;**+;::,,,,,.,;:....:,...................++....:;,,..........
.....+;,................;;,..,:...................::....:,............
....,*........,:,........;*:..;,..............,,::+:...,;.............
.....;:...:::,:;,...,,,:;:,...;:.....,,::;;;;;;;+:?;:,,;,.............
......;;...,,+*;;;+;;;+*+;;::,:+.,,:;;::::,,,...;,:;,:++..............
.......:+,....:;..:,.....,,::::+;;:,,...........+,::..:,..............
........,+:....;;.,+............................+,+,.:;...............
..........:;,...;:.;,...........................;:*..+,...............
...........,;;,..;:,+...........................,*+.,+................
.............,+,.,+,+,......................:::::?+.,+................
...........,;+**.,,+?,.....................,;+;;;;*.,+................
...........,;:;+.:;,?,........................,,,,*,,+................
..........,,::,,.,::+:......................:;++::*,:+................
..........+?+;;;;;;::......................,??+;;;+?*:................
...........,,,,..............................,::,,,,..................
......................................................................

......................................................................
......................................................................
...........................................,,:::,.,,..................
..........................................++;;:;;;%?+;................
........................................,;;,,.....,:,+;...............
.......................................:*,..+%*;:,...:*...............
.......................................+*;,.,+;;,...,?:...............
.....................................,;+;:,...,;;....?,...............
.....................................:*,.....,,;;...,*................
......................................*:.....+*;...,*:................
......................................+;.....:,.,;;;,.................
......................................,;;+,.....,+....................
.........................................:*,...,,:,...................
..........................................;;.,;;:,::..................
..........................................,%+;,...,+,.................
.................,,......................;**,......,+,................
........................................:*;.........,+,...............
.......................................;;..,:.......::+...............
.....................,:+++;,.........,+;...,+.......:;*:..............
....................,?****??+,......,+:....,*........+*;..............
....................**,,,,:;?S?,...,*,......+:.......;%:..............
...................,*........:+%+,.,*:......:+.......:*...............
...................*:..........,+?;.,*,......*,......,*...............
........;,.,;.....,*,...,:.......,+*:+;......:*,,,::;;*...............
.......,+,::*,.....,*;..,;+;,......:*+?,......:*?;;;:,:,..............
.......,:,:.:,......,+;...,:*;.......;?:........;+....,?..............
......................*;.....*;.......,*+........;+....*+.............
......................,?:....,?.........+*:.......+;...,?,............
.......................,?:....+;.........:?;......,*:...;*............
........................,?:...,*,.........,+*,.....;%....?:...........
.........................,*+...:*...........;%,....:@;...:*...........
...........................+*...+;...........??:...+?%,...?,..........
............................++...?*.........:;,*:..++;?...;+..........
.......................:???**%:..,S*.......,*:..;;:+%.*;..,?,.........
.......................,+****+%,..:#%:....+*:....,:%S.,%,..;+.........
...........................,:;?;...:%*+,.:?......,;?:..;*...?:........
...........................,;+:.....+;;+;;*...,;++:.....*,..:?,.......
.........................,;+:.......,%:.:*%;+++;,....++;+,...*:.......
.........................?%?+:;;+;+++;,...,,,,......;S++*+;++?,.......
.........................,,:;;*+;:,.................:+++++::*,........
......................................................................
......................................................................
......................................................................

1. Squat down in crow pose, then place the palms flat on the ground behind the buttocks.(1A) Inhale and pull the hips up into a modified bridge pose. The spine is arched way up. (1B) In this position, begin swinging the head up and down as fast as you can with breath of fire. Continue for 15 seconds. Then, continuing breath of fire, alternately raise and lower the buttocks rapidly and powerfully (1A,B) for 2 minutes.

This exercise works on the thyroid and parathyroid and adjusts the spine. glandular system, and navel point.

....................,.................................................
..................,?*;,...............................................
..................,%+:+:..............................................
...................:+.,+;.............................................
....................;:..+;............................................
....................:+...;;...........................................
....................,;;;,.;;..........................................
.......................:+:.;+..............................,;;:;;;;,..
........................,+:.:+,...........................:;:::,:,,;:.
.........................,*,.,+;.........................,+:.,+:,,++:.
..........................:+,..:+:......................,;:,...:,.,;..
...........................,+:..,;;;:,...................+..,:;+:,;:..
............................,;;,...,:+;.................:*:,:::;::,...
..............................:;;,....;+,..........,:;;*%%;,,:;+,.....
................................:+;....:+:........:+:,,,,......:;.....
..................................;;....,+;.....,;+,.....;+....:;.....
...................................*,.....;;..:;;,.......,*....;,.....
...................................:+......++::,..........+....+......
................:,,:...............,*:......++,..........,*+;;;*......
...............,:,:;...........,:;;+**......:;+:......,:;;:+,,;:......
...........................,:;;;:,..;?:.....;:.*,...:+;;+,.+..;.......
.......................,:;;;:,,.....,+*..,;;+,.:+.,;;,..;:.+,,+.......
....................,:;;:,.........,:+*::+:....,*:;,....,+.+,.+,......
................,:;;;:,...,:::::;;;;+++%*:,,::;;;,.......;,;:.;:......
...........,::;;;:,....:;+;;;::,,,.....,,:::::,.......,***+:+.:;......
......,,:;;;:,,.,,,:;;+;,.............................,;::,,+.,;......
..,,::::,..,:;;+;;;;:,...................................,,,+;:+......
.,*+++++++++;:,........................................:?%?*++?%:.....
........,,,............................................,:,:;,.........
......................................................................

..........................................................,:::::,,....
........................................................,:;,,+;:;;;,..
........................................................,;.,,..:;.:;..
.................................................,:;:;;+*;::,,:,:..+:.
..............................................,,:;;::::::,,;+,,..::;:.
..........................................,,:;+;:...........;+,,:::,..
......................................,,:;;;:,........,;,...;:,,......
...................,,:,............,,*;:,,.............;;...+.........
..................,::;,........,:;;:::+,.............,:+*:::+.........
..................,.........,:;;;:::..,;;.....,,,,:;+;;;*::*;.........
.......................,::;;;:,....,+,..:;,.:;;;;;;,..,;;:.;,.........
......................;+;:,.......,+:....:*;:..........+;;.+,.........
..................,,;+:.....,::;;;?+;;;;;+:............;++.+,.........
..............,:;++;:...:;;;;;:,,,,,,,,,,..............,*?.;;.........
.....,,:;++++++;,,...:;;;,,..........................;**+*;.*,........
...,;**++;::;:::;;;;;:,..............................,,,,,*.+,........
..:;+;;:++;;::::,,,,.................................,:+*;**?,........
...,,,,,,............................................,;+*+;+;.........
......................................................................

2.

Come into back platform pose, supporting the entire weight of the body on the heels and palms of the hands. (2A) Make the body straight from head to toe. Begin alternate leg lifts (2B), inhaling and exhaling as one leg goes up and down, then lifting the other leg up and down as you inhale and exhale again. Move quickly! (2 minutes)

....................................................,,................
...................................................;:;+*,.............
..................................................,;..:+,,;;;:,.......
...................................................;,...,;,,,,+;,.....
.............................................,:;;;;;%??+:,,,..,:;:....
...........................,:::::,,,,,,,,:::;;:,....,;+:,;;:.,;?,::...
.............,,,:;+++***????*;:::;,::::;;:,,,.....,:;.,;:.+::,:;,::...
...........:;;;;;::::,,,,,,;:....:.................,+:.,:;*.....::....
..........::................,;:..:,.................,;...,?;;+,,;:....
..........;:....,;:,.......,:;,..,:.............,,,.,;....;,;++:,.:...
..........,+...,+;;;;;;;;;++:,,...;...,,:::;;;;;;;;*,;;:::+...,:;;:...
...........;:...,+..::,,,,,,::;;;:+;::::::,,,,.....;,,;.,;:...........
...........,+....;;.::..........,,,,...............::.;..;............
............;:...,+.;:.............................,;.;,.+............
............,+,...+.+,.............................,+.;,.+,...........
.............:;...*.+,..............................;,:+.;:...........
.............:*,..*,*,...........................;?*+::*,,+...........
.............:?;..+;+............................,,::::,;.;,..........
..........,:;;;.,;;*,................................,,,;.:;..........
........:?*;;;:;;+*:.............................,++++;;*+;;..........
..,:....,:::::::,,...............................,,::;::,,,...........
..,,..................................................................
......................................................................

3. Come into bridge pose: feet and palms are flat on the floor. The knees are bent, and the hips arched up so that the body is in a straight line from head to knees. In this position, begin rolling the neck round and round (3). Inhale as the neck rolls round to one side, then exhale, shooting the air out intensely, as the neck rolls round to the other side. (1 minute)

......................................................................
......................................................................
....................................,,,,,,,,,,,,,:;;,......,,,,,,.....
...:,,................,,:::;;;+**++++;:::::::,,,,::;;:;;,,:::,:;::,,..
.;:*;;;:,,,,,,,,,,:;;++**+++;;:;+,,,.:,..............,:+;::.,....,,:,.
,+,,,:;+++**++++;;;:,...........:;:,,,:.........,:::::,..,:,,:,....;:.
.::::::::::::,,,,..,,,,,,....,,,:;+;;;;:::::;;:::+:,.....,;;,::,,,,;;.
..,,:::;::::;;;;;;;::::;;;;;;+S*:,,::::::::::::::;+;::::::,,,::::,,,..
...........,..................,:::,,,,,,,,,,,,,,,,,..,,,..............
..........:,..........................................................
......................................................................

4. Relax in corpse pose for 4-5 minutes. (4)

Page 127

......................................................................
......................................................................
...........,::;:............................,,,,,::,,.....,,::,,......
...........,:::,...........,,,,::;;++;;;;;;;;;:;;+++;++:,:;::;++;:,...
..,,;:,,............,,++++++*++?+::::;..............,;+*+;..,..,;:;;..
.:+::;++;;;::::;;;+*;:::,,,,,...::,..::.........,,::;;...;+.;:,,,.;+..
.:+,..,::;;;;;;;::,,..........,,+*+;;;+::;;::;::;+,...,,,:+;:;::::;;..
..,::;:;;;;;:::::::;;;;;;;;;:*%*;:,::::;::::::::;++;;;;;:,.,,,,,,.....
........,,...,,,,,,,......,,,,::::::,,,,,,,,,,,,......................
......................................................................

..................................,::;:,..............................
.................................,+;:::,..............................
...............................:+:,;;;;,::............................
..............................,*,..,,,,.,+,...........................
..............................:*.,:,.,,:,*,...........................
..............................;+,;;,,*;;,+:...........................
..............................:+,,,,,;,,.+;...........................
...............................:+..;;;,.;+,...........................
................................;;,;+:,*:.............................
.................................*.,;;+*:.............................
.................................?,,,,,,+;:,..........................
............................,,:;**......,?;+;;:,,.....................
........................,:;;;:,.,*,.....:*..,::;++,...................
.......................,*;:,.....:*,...:*,.......;?,..................
......................,?:....,....,+;,;*,...,,.;..;?..................
.....................,?:...,*;......:::.....,*;*...*;.................
.....................*;....*;................,S;...,?,................
....................+*,,...?,.................;+..,:++................
....................?+++*:*#,.................;@++;;*S................
...................:;...:%++?................,+*?...,*,...............
..................++....;,..?:..............,*,.;;...;+...............
........,,......,*;....;:...?;..............,?...*,...*;..............
.......,+,.....;?:....*;....+*..............,?...:+....*+.............
.......,,,....+*,...,?+.....;%...............*+...:*:...++............
.............*+...,+?;.....,?+................+*,..:*;...++...........
...........,*+...:*;......,?;..................;?....+*,..?:..........
..........:?;..,*%+;;;;;;;?S;;:,,..........,,:::*?;+;;*%:::*,.........
.........+?,:;;?+;;:::,,::::;*?*+++;;;;+++*****??%?*,,:+%;;*?.........
........*?..:S+,..::;;;;;;:,...:+;,:::;;+***++;++;;,...,*...;,........
.......:?,*:*:...,,,,,,,::;++++:,++:;++;:,.............,*,:.;*........
.......*,*@**................,:;+*S*:,..................**#:??:.......
.......?;*%%?++;,.................,;+++;:,..........,,::?#S++?:.......
.......:?%%%,,;+**+;:,,...............,;+?++++++++;;*%:,,+*%*?,.......
........*#+.......,:+++**+++++;;;+;+;+;;;+++;;;;;;;;?#,...,##:........
........,,..............,,,,,:::::::,,:::::;;;;;::::::.....::.........
......................................................................

...................................................................,,.
.;:,,+;,::,,,,::::,,,,,:::,,,,,:::,,,,:::::,,::,,,,,,,,,,,,,,,,,,,:;:.
,+:;+**:;;,,,:::,:::,,:::::,,,::,,:,,,:,,::,,::,,::,,,::,,,:,,,::,:;:.
,;:+?**;:;,,:;;,,:;:,:;,,:;,,:;,,:;,,:;,,;:,,::,,:;,,,;;,,,:,,,::,:::.
.,,,,+,..,,,;?:.,**,,**,,*+,,++,,*+,,*+,:?;,.,,,:*+,.,*+,:*+,,;+:..,..
.....,......:::,,:,.,;:,,:,.,::,,::.,;::,:,......,,:::,:::,..:;::,....
............,,:,,:..,,:,,,,.,,,,,,,.,,:,,,,........,,,,,,,...,,,,.....

......................................................................
............................,:;;+;....................................
...........................:;:,,,;+;++;,..............................
..........................,+.........,:+:.............................
..........................:;,........,.,+.............................
.........................;;....,,,,,:,..:;............................
........................::.....,::;;:....;:...........................
........................;....:;+,.,....,:,+,..........................
........................;,..,+........:::;;...........................
........................,;:,.;:::.....,;:+:...........................
.........................,:+:.:+:.......,:+...........................
...........................,:...,.....,;+:,...........................
...........................,:..........*;..,::........................
..........................,;........,:::..,+*+*,......................
.........................,?*:,.....+::,.,,+*:++*;.....................
........................:*,,;+;:..,;....*?++,++%%,....................
......................,;+,....,:;,.**:,.+:,,,:+:*.....................
.....................,*+........,::,+;;+*......:;.,...................
....................,?:...........:;;*++#,.....*,,SS*,................
....................?;.........:,..,;%;+@;....+;..:++,................
...................;%..........,;:...:,;@*...:+.....,;,...............
...................+%...........,;,.....?;..,+,......,+;,.............
...................;S,.:.........,;,....+,..:;.......:%S..............
...................,S,.:+,........,;...:;...+:........,:,,,:,,,,......
....................S;..:*,........:;..+,...*,.......,;;+*??++;+*,....
....................?*...:;.........:,,+...:+....,:;;;,:*+,,;++*%*....
....................**....:;......,:+**,...+;,::;;;:,..,,..:+**??:....
....................?*.....;:...,:;:,??...,*::::,....,,:::;;*+;;......
...................,%;......:;+;:,...+;...:;.....,;++;;;;;:,,.........
...................;?........,;:.....+:..,+,,,:;;;:,..................
...................*:..........:;,...,,..:*;:::,.....,,,::::;::.......
..................:*............,;;,....,+,.,,,,::;;:+;;;;;:::;:,.....
.................,*,..............,;;;::+;;;;::,,,,::::::;+;:..,:.....
......:,.........:;.................,:+*+;.....,::::,,,,,......::.....
.....;;;,.......,;....................,:.;,..,:;:............,:;,.....
.....:,:........:,...........,:;++*+++*;,;..,;:............,:;:.......
................+,.......,:;+**+++++++*+++;+*++++++;;:,..,::,.........
................;;:::::;++++;:,............,.,,,,,,::;****?...........
................:+;;;;:,,::,...........................:%+,...........
.................+,.....::..............................,*............
.................,+;,,..:................................*,...........
..................,;++++*:,,...........................:*;............
......................,,::;;;;;;;:::,,,,..........,,:;++,.............
..............................,,,::;;;;++++++++*??%%*:................
..........................................,,,,,,;::...................
......................................................................

......................................................................
......................................................................
...........................................,,:::,.,,..................
..........................................++;;:;;;%?+;................
........................................,;;,,.....,:,+;...............
.......................................:*,..+%*;:,...:*...............
.......................................+*;,.,+;;,...,?:...............
.....................................,;+;:,...,;;....?,...............
.....................................:*,.....,,;;...,*................
......................................*:.....+*;...,*:................
......................................+;.....:,.,;;;,.................
......................................,;;+,.....,+....................
.........................................:*,...,,:,...................
..........................................;;.,;;:,::..................
..........................................,%+;,...,+,.................
.................,,......................;**,......,+,................
........................................:*;.........,+,...............
.......................................;;..,:.......::+...............
.....................,:+++;,.........,+;...,+.......:;*:..............
....................,?****??+,......,+:....,*........+*;..............
....................**,,,,:;?S?,...,*,......+:.......;%:..............
...................,*........:+%+,.,*:......:+.......:*...............
...................*:..........,+?;.,*,......*,......,*...............
........;,.,;.....,*,...,:.......,+*:+;......:*,,,::;;*...............
.......,+,::*,.....,*;..,;+;,......:*+?,......:*?;;;:,:,..............
.......,:,:.:,......,+;...,:*;.......;?:........;+....,?..............
......................*;.....*;.......,*+........;+....*+.............
......................,?:....,?.........+*:.......+;...,?,............
.......................,?:....+;.........:?;......,*:...;*............
........................,?:...,*,.........,+*,.....;%....?:...........
.........................,*+...:*...........;%,....:@;...:*...........
...........................+*...+;...........??:...+?%,...?,..........
............................++...?*.........:;,*:..++;?...;+..........
.......................:???**%:..,S*.......,*:..;;:+%.*;..,?,.........
.......................,+****+%,..:#%:....+*:....,:%S.,%,..;+.........
...........................,:;?;...:%*+,.:?......,;?:..;*...?:........
...........................,;+:.....+;;+;;*...,;++:.....*,..:?,.......
.........................,;+:.......,%:.:*%;+++;,....++;+,...*:.......
.........................?%?+:;;+;+++;,...,,,,......;S++*+;++?,.......
.........................,,:;;*+;:,.................:+++++::*,........
......................................................................
......................................................................
......................................................................

......................................................................
......................................................,;:;+;;::,......
...............,....................................:;;:,;:,:;:;,.....
............:,;+,..................................,;......:+:.,+.....
............:,::............................,::::,:;;.,::,,:....;;....
........................................,,:;;:::::;+:;;:::;:..,,,*,...
..................,,,,,,:::::,,::::;;;;;;;;:...........:*...,:+;;:....
..........:++++*******%?*++++:,,,,,,,,,..........,;:....;+:::,........
......:;;;**+;::,,,,,.,;:....:,...................++....:;,,..........
.....+;,................;;,..,:...................::....:,............
....,*........,:,........;*:..;,..............,,::+:...,;.............
.....;:...:::,:;,...,,,:;:,...;:.....,,::;;;;;;;+:?;:,,;,.............
......;;...,,+*;;;+;;;+*+;;::,:+.,,:;;::::,,,...;,:;,:++..............
.......:+,....:;..:,.....,,::::+;;:,,...........+,::..:,..............
........,+:....;;.,+............................+,+,.:;...............
..........:;,...;:.;,...........................;:*..+,...............
...........,;;,..;:,+...........................,*+.,+................
.............,+,.,+,+,......................:::::?+.,+................
...........,;+**.,,+?,.....................,;+;;;;*.,+................
...........,;:;+.:;,?,........................,,,,*,,+................
..........,,::,,.,::+:......................:;++::*,:+................
..........+?+;;;;;;::......................,??+;;;+?*:................
...........,,,,..............................,::,,,,..................
......................................................................

....................,.................................................
..................,?*;,...............................................
..................,%+:+:..............................................
...................:+.,+;.............................................
....................;:..+;............................................
....................:+...;;...........................................
....................,;;;,.;;..........................................
.......................:+:.;+..............................,;;:;;;;,..
........................,+:.:+,...........................:;:::,:,,;:.
.........................,*,.,+;.........................,+:.,+:,,++:.
..........................:+,..:+:......................,;:,...:,.,;..
...........................,+:..,;;;:,...................+..,:;+:,;:..
............................,;;,...,:+;.................:*:,:::;::,...
..............................:;;,....;+,..........,:;;*%%;,,:;+,.....
................................:+;....:+:........:+:,,,,......:;.....
..................................;;....,+;.....,;+,.....;+....:;.....
...................................*,.....;;..:;;,.......,*....;,.....
...................................:+......++::,..........+....+......
................:,,:...............,*:......++,..........,*+;;;*......
...............,:,:;...........,:;;+**......:;+:......,:;;:+,,;:......
...........................,:;;;:,..;?:.....;:.*,...:+;;+,.+..;.......
.......................,:;;;:,,.....,+*..,;;+,.:+.,;;,..;:.+,,+.......
....................,:;;:,.........,:+*::+:....,*:;,....,+.+,.+,......
................,:;;;:,...,:::::;;;;+++%*:,,::;;;,.......;,;:.;:......
...........,::;;;:,....:;+;;;::,,,.....,,:::::,.......,***+:+.:;......
......,,:;;;:,,.,,,:;;+;,.............................,;::,,+.,;......
..,,::::,..,:;;+;;;;:,...................................,,,+;:+......
.,*+++++++++;:,........................................:?%?*++?%:.....
........,,,............................................,:,:;,.........
......................................................................

..........................................................,:::::,,....
........................................................,:;,,+;:;;;,..
........................................................,;.,,..:;.:;..
.................................................,:;:;;+*;::,,:,:..+:.
..............................................,,:;;::::::,,;+,,..::;:.
..........................................,,:;+;:...........;+,,:::,..
......................................,,:;;;:,........,;,...;:,,......
...................,,:,............,,*;:,,.............;;...+.........
..................,::;,........,:;;:::+,.............,:+*:::+.........
..................,.........,:;;;:::..,;;.....,,,,:;+;;;*::*;.........
.......................,::;;;:,....,+,..:;,.:;;;;;;,..,;;:.;,.........
......................;+;:,.......,+:....:*;:..........+;;.+,.........
..................,,;+:.....,::;;;?+;;;;;+:............;++.+,.........
..............,:;++;:...:;;;;;:,,,,,,,,,,..............,*?.;;.........
.....,,:;++++++;,,...:;;;,,..........................;**+*;.*,........
...,;**++;::;:::;;;;;:,..............................,,,,,*.+,........
..:;+;;:++;;::::,,,,.................................,:+*;**?,........
...,,,,,,............................................,;+*+;+;.........
......................................................................

....................................................,,................
...................................................;:;+*,.............
..................................................,;..:+,,;;;:,.......
...................................................;,...,;,,,,+;,.....
.............................................,:;;;;;%??+:,,,..,:;:....
...........................,:::::,,,,,,,,:::;;:,....,;+:,;;:.,;?,::...
.............,,,:;+++***????*;:::;,::::;;:,,,.....,:;.,;:.+::,:;,::...
...........:;;;;;::::,,,,,,;:....:.................,+:.,:;*.....::....
..........::................,;:..:,.................,;...,?;;+,,;:....
..........;:....,;:,.......,:;,..,:.............,,,.,;....;,;++:,.:...
..........,+...,+;;;;;;;;;++:,,...;...,,:::;;;;;;;;*,;;:::+...,:;;:...
...........;:...,+..::,,,,,,::;;;:+;::::::,,,,.....;,,;.,;:...........
...........,+....;;.::..........,,,,...............::.;..;............
............;:...,+.;:.............................,;.;,.+............
............,+,...+.+,.............................,+.;,.+,...........
.............:;...*.+,..............................;,:+.;:...........
.............:*,..*,*,...........................;?*+::*,,+...........
.............:?;..+;+............................,,::::,;.;,..........
..........,:;;;.,;;*,................................,,,;.:;..........
........:?*;;;:;;+*:.............................,++++;;*+;;..........
..,:....,:::::::,,...............................,,::;::,,,...........
..,,..................................................................
......................................................................

......................................................................
......................................................................
....................................,,,,,,,,,,,,,:;;,......,,,,,,.....
...:,,................,,:::;;;+**++++;:::::::,,,,::;;:;;,,:::,:;::,,..
.;:*;;;:,,,,,,,,,,:;;++**+++;;:;+,,,.:,..............,:+;::.,....,,:,.
,+,,,:;+++**++++;;;:,...........:;:,,,:.........,:::::,..,:,,:,....;:.
.::::::::::::,,,,..,,,,,,....,,,:;+;;;;:::::;;:::+:,.....,;;,::,,,,;;.
..,,:::;::::;;;;;;;::::;;;;;;+S*:,,::::::::::::::;+;::::::,,,::::,,,..
...........,..................,:::,,,,,,,,,,,,,,,,,..,,,..............
..........:,..........................................................
......................................................................

......................................;:..............................
.....................................;*:..............................
....................................,*:;..............................
...................................:+,,+..............................
...................................*:::*..............................
...................................,?,,*..............................
....................................*,,*..............................
....................................*,,*..............;+,.............
...................................,*..*,............:@#+.............
...................................:*..;;............++:*:............
...................................,*..,*,...........;:.*,............
....................................;;..:+...........:+,*.............
....................................,*...*:..........:+.*.............
....................................,*...+:..........;%*%,............
....................................,*...;;..........:;,+:............
....................................;+...:+..........;:.:+............
................,:,:................+:...,+..........;;.;;............
................::,:...............,*,,,,:?,,,,,,,::,:+.+:............
............................,,,,,,:%***??*%+;;;;;;:::;*:+*,:;;++;,,...
...,...............,,:;;;;;;;;;;;;:+;..::,...........;*,,++:,.:;:+::..
.,+;;;;;;;;;::;;;;;;;:,............,*:.:,............:+..,*..,.,++.;:.
..;;:,,,,,,:::,,,,,,,,,,,::,:,,,,;;+;::;+:,,,,,,,,...:;...;+:+;::,,:;.
...,:;;;;;;;;;;;;;::::::::::::;;;++;;;:::;;;;;+;+;;;;;;++;;,,:;++;:,..
......................................................................

Series B

......................................................................
.........................:::,.........................................
........................+??+;.........................................
.......................:;..,;.........................................
.......................*,..;;.........................................
......................+;...+:.........................................
....................:+;....*,.........................................
....................++....;+..........................................
.....................+,...+,..........................................
.....................+:..;;...........................................
.....................*,..+,...........................................
....................;+..:;............................................
...................,*...*:............................................
...................*:...S;............................................
..................:*...,#+............................................
..................*,...,#+............................................
.................:*....,@+............................................
.................+;....,@+............................................
.................+:.....S?............................................
.................;;.....*#,...........................................
.................:+.....,#*...........................................
.................,*......*%,..........................................
.................,?......+%:..........................................
.................;+......*%,..........................................
.................*:......?%...........................................
................,*......:%*...........................................
................+;......+%;...........................................
................*,.....,**,...........................................
...............:*......:**,...........................................
....::,+;,.....;+......:%?+............,,,,...........................
...,;.;;+.....,?,.....:?%*%+;;;+++++;++++++;:,..........,,............
....,.,......+#;.....+*,,?*:,,,,,,,,,,.....,:++;:...:;+;;;+++;:,......
............,#%;;;;:++..,?,...................+SS?;++,,...;,:,;+:,....
............,?,,::;+*..,*;..................;;,,;+*;,.,......,..,;:...
.............*:......,;*:...............,:;+*+:..,:+,,;,,...::...,+...
..........:++??++;;;*?+:,,,,::::::::;++++;:,.......,*...::;:,,...:+:..
.......;?*?*;:..,,,:::;;?#;:;:;;;::,,;*,............*;:,,,:....,..,+..
.......,+?%+;:::::;;::::?S:,,:::::::::**,,.,,,,,::;+:,,:;::;;;;;;;;,..
...........,,::::::::::;::::::::::::;;;*+++++++;;:,,.....,,,,,........
......................................................................

......................................................................
.....,.,..............................................................
....,:,;.........................,,,,,,,,,,,,:::,:::,,.....,,,,,......
.....................,:;::;;+***?+++;;,::::,,,:::::;;;++;,::::+;;:,...
.,;++*+++;;;::::;;++*?*++++;;::,;,...:,..............,:**;,....,.,:;..
.+:,,,:::+++++++;;;:,...........,+;:,:;,,,,,,,,,:;:;:,...:;:,::,..,;,.
.,:::;;:::;;;;:::,,,:::::::,,:+++;::::;;**;;:::::+:.....,,;+;:::::+,..
.....,,,,,,,,:::::::::::::::::;+::::::::++;:::::::;::::::::..,,,,,....
......................................................................

1. Lie down on your back. Point the toes and bring the feet together, heels touching.(1A) Hands are relaxed by the sides. Consciously relax the body from the navel point up. Keeping the toes pointed, slowly raise the legs to 90 degrees as you inhale. (1B) Then, slowly lower them as you exhale. Keep the knees straight, the toes pointed, and the legs close together. The breath should be very long and deep. Throughout the exercise, the body should be mentally divided into two areas from the navel point up to the head, and should be totally relaxed. (6 minutes)

This exercise is good for the circulation and the heart. the stomach, and the lungs.

......................................................................
............:++,......................................................
..........;*?+:*,.....................................................
.........:+,...:*...............................:;++,.................
.........:*....,?............................,;*+;;:,.................
.........,*....,?,........................;+++;,:;:...................
..........;+....*:.......................,?,...+;,....................
...........*;...;*.......................:*..:*:......................
...........,?...*;.......................+;.:*,.......................
............*:..*;.....................,*;.,*,........................
............+;..;?....................;*:..*:.........................
...,,.,.....+:...++.................,*+,..++..........................
...::,++,...+:....*;...............,?;...,?...........................
..,;,;:;....+;....,?...............;?....*;...........................
...,........;+.....*:..............+;...,*............................
............,?.....:*.............,*,...:+............................
.............++.....+*...........,*:....:*............................
.............,*:.....+*,........;*:....,?;............................
..............,*:.....:?:.....:*+,....,?+.............................
...............,?:.....,%,..,**:.....,?;..............................
................++......*+,**:.......?;...............................
................++......;S?;........*+................................
................?:......;%:;;;;:,..;*...,::,,.........................
...............;?.......;*,;%%S%%?%%:::++;;+++;:,,..,,,:;;,:::,.......
...............?:.......+++?:.,,;+++++;:...,:::;;;:;*+*+:+++:;++,.....
..............;?........;%?,...............,+%?;,:;+,...:::,...::;,...
..............?%,......,?#:............:+,....:**,,........;+*...,+,..
..............,%+;,..,;?%:..........,:+**+;....:??,.:;:...:?;;,...+:..
...............:+,;+++;*:.......,;+*+;,..........,++;;?,,,,,,.,...;+;.
.....,;;+;::,,,.++,,::;,.,,:;+++%;,...............,*,:*+*;,...,;,..;+.
...:*?%:,,:::;+++*?%++++*+++:,..:*........,,,::;;;+;....,:;;;;;*+++;..
...,+???:::::::::,%*,:,,,,,,,,,,:S+++****+**+;;;;:,.........,,..,,....
......,:;;;;;;;;;;+*;;;;;+++++++;+;;::,,,.............................
......................................................................

.......................,..............................................
...................;;+++..............................................
..................:+,.:*,.............................................
..................+,..+%:.............................................
.................:+..,**,.............................................
................:*...;+*,.............................................
................,*,..*;*..............................................
.................+:.,*+;..............................................
.................+,.+:+:..............................................
................:;.,?.+:..............................................
...............,*,.:+.+:..............................................
...............;;..;+.;;..............................................
..............,*,..;+.:+..............................................
..............:+...:+.,+..............................................
..............*+...,*.,*..............................................
..............?;....*,.+,.............................................
..............?;....*,.:+.............................................
..............%;....*:..?,............................................
..............%;....*:.,?,............................................
.............,%,....*:.,*.............................................
.............:?.....*:..*,............................................
.............*+....,?,..+,............................................
............,S,....,?...+,............................................
............+?.....:*...+:............................................
...........,S:.....;*;;+?*............................................
...........;%.....,?%,:;+?;;;+;;;;++;:,,..............................
..........,S;...,+;:%+,..,,,,,,,;;,.,;;;;:,,,:;;;;;:,,........,,.,....
..........;?;;:;+::;,..........:;....:*;:,:;;:,::,.,;+;......,:,,+,...
..........:*.,::,+:............,:;+:..,;+:;,.....,;:..::.....,:,,:,...
..;?*+;:,,.+*,.,+,.......,,,::;++;,.....;;:,;:..:;+,...+,.............
.,??;,,:;;+;*?*?++++++++;:*+;:,,.........,+;;*,::,.....;+,............
..:*+;;;;;;;;%?:::::,,,,..+,..,,,,,,,,,,,:;;:*+:...,,..,+,............
.....,,,,,,,:*;;;;+;;;++++*****++++++;;;;:,..,:::;;;+;;;,.............
......................................................................
......................................................................

2. Still on the back, bring the legs up to 90 degrees close together. (2A) Now inhale and open the legs wide as you can. (2B) Next, exhale and close them again. Continue, keeping the knees straight and the toes pointed, for 5-6 minutes.

.....................................................................,
.........................,;+*;.......................................,
........................;*;,:?,.......................................
.......................:?,..;:........................................
......................,?:..,*.........................................
.....................:*;...++.........................................
...................:*;,...,%,.........................................
...................+?.;...;*..........................................
...................,?+*..,%,..........................................
....................;*,..;*...........................................
....................+;..,?,..........................................,
...................,%,..;*...........................................,
...................;?...*:...........................................,
...................%:...?,...........................................,
..................;?...,?,............................................
..................%:...,%............................................,
.................,%....,?.............................................
.................:?....,%.............................................
.................;*....,%.............................................
.................+*....,%:............................................
.................;?.....?S,...........................................
.................,%:....:@*...........................................
..................%:.....S#,..........................................
.................+?......S#...........................................
................,%,.....,#?...........................................
................?+......:@:...........................................
...............;%.......?S...........,;.,+............................
...............%;......,@?..........,:;,:+,...........................
..............+?.......+@+..........,,.,.,,...........................
.............,%:.......?@:............................................
.............+*........S#,............................................
............,S,........#S.............................................
............?;.......,;@@+,,::;;;;;;;;+***+:..........................
.........,,*?,,,....+?;;S#*;;::::::::::,,,;*?;,......,,:+;,::.........
.........:?****?*+:?*,..*:..................;@#*:..;++*;,*%++*+:,.....
..........+.....::+;...+;....................:%%*;+;.....:,,..:::+,...
..........:+..........;+.................,:?;,.:;+;,.......:+,...:*...
...,::;*?%+***+;;::::+;,,,,,,,,,::::;;++*+;+;,...,:++..:..:?%....:*...
..,?S%?+:,...,::;;;++%S+++++++++++;+%;:,............+:;*;;?:;...,*?+..
..,:+%#%;:::::::::,,,+S,...,,,,,,...*;,,,,....,,::;;:;+*;:,...,,.,+*..
......,:;;;;;;;;;;++;??++++++++++++;+*+++++++++;;;:,...,;+;+++++++;...
..........................................................,,,.........
......................................................................

......................................................................
.....:,............,+++;,.............................................
....;;............+?:,,;*;............................................
...:+...........,?*,,...,%:...........................................
...+,..........,?+..;:...*+...........................................
...+..........:%:...+:...+*...........................................
...+,........;%,...,?,...+*......;,;;:................................
...,;.,,....;%,....*;....+*.....,:,;;,................................
...,%?S,...+?,....:?.....;+...........................................
....,++..,**....,;S:.....;+...........................................
........:?;...;*+**......:+.............,,.............,..............
.......+?:..,?*:.%,......;+:::::;;;;++++++++:,......:;+++;;;:,,,......
.....:?+.,:.**..*+......:*S?+;;::,,,,,,....,;??+,.,+;;,.;;;,:::++.....
...,+?:..:;;S;.;?......;::S+...............,:;*S?;:,........+;..;;....
.,;*+..:**++;.;S+;+++;+;..?:............:;+*?,.,:;;,...:..,,++,.:?,...
.;*::+**:.....*+,.....,,.*+,::,,,,:::+++;:,.......:+;;;;;::.,..,;;*,..
...,,:,.....,,**:;;;;;++S*;;;;;;;::,:*+..........,,;;:+;;;::::;:;;:...
........,;+?%?;;;;;++;;*@;;;;;:;;;+++;?+;;++++++++;:...,::::::,.,.....
........:*%S?+;;;;::::::*;::::,,,,,,,,,:,,,,,.........................
......................................................................

3. Still on your back, inhale and bring the legs straight up in the air, close together. Exhale as you quickly bring both heels down to strike the buttocks with force.(3B) Continue at a very fast pace for 1-2 minutes.

Page 128

......................................................................
......................................................................
...........................................,,:::,.,,..................
..........................................++;;:;;;%?+;................
........................................,;;,,.....,:,+;...............
.......................................:*,..+%*;:,...:*...............
.......................................+*;,.,+;;,...,?:...............
.....................................,;+;:,...,;;....?,...............
.....................................:*,.....,,;;...,*................
......................................*:.....+*;...,*:................
......................................+;.....:,.,;;;,.................
......................................,;;+,.....,+....................
.........................................:*,...,,:,...................
..........................................;;.,;;:,::..................
..........................................,%+;,...,+,.................
.................,,......................;**,......,+,................
........................................:*;.........,+,...............
.......................................;;..,:.......::+...............
.....................,:+++;,.........,+;...,+.......:;*:..............
....................,?****??+,......,+:....,*........+*;..............
....................**,,,,:;?S?,...,*,......+:.......;%:..............
...................,*........:+%+,.,*:......:+.......:*...............
...................*:..........,+?;.,*,......*,......,*...............
........;,.,;.....,*,...,:.......,+*:+;......:*,,,::;;*...............
.......,+,::*,.....,*;..,;+;,......:*+?,......:*?;;;:,:,..............
.......,:,:.:,......,+;...,:*;.......;?:........;+....,?..............
......................*;.....*;.......,*+........;+....*+.............
......................,?:....,?.........+*:.......+;...,?,............
.......................,?:....+;.........:?;......,*:...;*............
........................,?:...,*,.........,+*,.....;%....?:...........
.........................,*+...:*...........;%,....:@;...:*...........
...........................+*...+;...........??:...+?%,...?,..........
............................++...?*.........:;,*:..++;?...;+..........
.......................:???**%:..,S*.......,*:..;;:+%.*;..,?,.........
.......................,+****+%,..:#%:....+*:....,:%S.,%,..;+.........
...........................,:;?;...:%*+,.:?......,;?:..;*...?:........
...........................,;+:.....+;;+;;*...,;++:.....*,..:?,.......
.........................,;+:.......,%:.:*%;+++;,....++;+,...*:.......
.........................?%?+:;;+;+++;,...,,,,......;S++*+;++?,.......
.........................,,:;;*+;:,.................:+++++::*,........
......................................................................
......................................................................
......................................................................

......................................................................
......................................................,;:;+;;::,......
...............,....................................:;;:,;:,:;:;,.....
............:,;+,..................................,;......:+:.,+.....
............:,::............................,::::,:;;.,::,,:....;;....
........................................,,:;;:::::;+:;;:::;:..,,,*,...
..................,,,,,,:::::,,::::;;;;;;;;:...........:*...,:+;;:....
..........:++++*******%?*++++:,,,,,,,,,..........,;:....;+:::,........
......:;;;**+;::,,,,,.,;:....:,...................++....:;,,..........
.....+;,................;;,..,:...................::....:,............
....,*........,:,........;*:..;,..............,,::+:...,;.............
.....;:...:::,:;,...,,,:;:,...;:.....,,::;;;;;;;+:?;:,,;,.............
......;;...,,+*;;;+;;;+*+;;::,:+.,,:;;::::,,,...;,:;,:++..............
.......:+,....:;..:,.....,,::::+;;:,,...........+,::..:,..............
........,+:....;;.,+............................+,+,.:;...............
..........:;,...;:.;,...........................;:*..+,...............
...........,;;,..;:,+...........................,*+.,+................
.............,+,.,+,+,......................:::::?+.,+................
...........,;+**.,,+?,.....................,;+;;;;*.,+................
...........,;:;+.:;,?,........................,,,,*,,+................
..........,,::,,.,::+:......................:;++::*,:+................
..........+?+;;;;;;::......................,??+;;;+?*:................
...........,,,,..............................,::,,,,..................
......................................................................

....................,.................................................
..................,?*;,...............................................
..................,%+:+:..............................................
...................:+.,+;.............................................
....................;:..+;............................................
....................:+...;;...........................................
....................,;;;,.;;..........................................
.......................:+:.;+..............................,;;:;;;;,..
........................,+:.:+,...........................:;:::,:,,;:.
.........................,*,.,+;.........................,+:.,+:,,++:.
..........................:+,..:+:......................,;:,...:,.,;..
...........................,+:..,;;;:,...................+..,:;+:,;:..
............................,;;,...,:+;.................:*:,:::;::,...
..............................:;;,....;+,..........,:;;*%%;,,:;+,.....
................................:+;....:+:........:+:,,,,......:;.....
..................................;;....,+;.....,;+,.....;+....:;.....
...................................*,.....;;..:;;,.......,*....;,.....
...................................:+......++::,..........+....+......
................:,,:...............,*:......++,..........,*+;;;*......
...............,:,:;...........,:;;+**......:;+:......,:;;:+,,;:......
...........................,:;;;:,..;?:.....;:.*,...:+;;+,.+..;.......
.......................,:;;;:,,.....,+*..,;;+,.:+.,;;,..;:.+,,+.......
....................,:;;:,.........,:+*::+:....,*:;,....,+.+,.+,......
................,:;;;:,...,:::::;;;;+++%*:,,::;;;,.......;,;:.;:......
...........,::;;;:,....:;+;;;::,,,.....,,:::::,.......,***+:+.:;......
......,,:;;;:,,.,,,:;;+;,.............................,;::,,+.,;......
..,,::::,..,:;;+;;;;:,...................................,,,+;:+......
.,*+++++++++;:,........................................:?%?*++?%:.....
........,,,............................................,:,:;,.........
......................................................................

..........................................................,:::::,,....
........................................................,:;,,+;:;;;,..
........................................................,;.,,..:;.:;..
.................................................,:;:;;+*;::,,:,:..+:.
..............................................,,:;;::::::,,;+,,..::;:.
..........................................,,:;+;:...........;+,,:::,..
......................................,,:;;;:,........,;,...;:,,......
...................,,:,............,,*;:,,.............;;...+.........
..................,::;,........,:;;:::+,.............,:+*:::+.........
..................,.........,:;;;:::..,;;.....,,,,:;+;;;*::*;.........
.......................,::;;;:,....,+,..:;,.:;;;;;;,..,;;:.;,.........
......................;+;:,.......,+:....:*;:..........+;;.+,.........
..................,,;+:.....,::;;;?+;;;;;+:............;++.+,.........
..............,:;++;:...:;;;;;:,,,,,,,,,,..............,*?.;;.........
.....,,:;++++++;,,...:;;;,,..........................;**+*;.*,........
...,;**++;::;:::;;;;;:,..............................,,,,,*.+,........
..:;+;;:++;;::::,,,,.................................,:+*;**?,........
...,,,,,,............................................,;+*+;+;.........
......................................................................

....................................................,,................
...................................................;:;+*,.............
..................................................,;..:+,,;;;:,.......
...................................................;,...,;,,,,+;,.....
.............................................,:;;;;;%??+:,,,..,:;:....
...........................,:::::,,,,,,,,:::;;:,....,;+:,;;:.,;?,::...
.............,,,:;+++***????*;:::;,::::;;:,,,.....,:;.,;:.+::,:;,::...
...........:;;;;;::::,,,,,,;:....:.................,+:.,:;*.....::....
..........::................,;:..:,.................,;...,?;;+,,;:....
..........;:....,;:,.......,:;,..,:.............,,,.,;....;,;++:,.:...
..........,+...,+;;;;;;;;;++:,,...;...,,:::;;;;;;;;*,;;:::+...,:;;:...
...........;:...,+..::,,,,,,::;;;:+;::::::,,,,.....;,,;.,;:...........
...........,+....;;.::..........,,,,...............::.;..;............
............;:...,+.;:.............................,;.;,.+............
............,+,...+.+,.............................,+.;,.+,...........
.............:;...*.+,..............................;,:+.;:...........
.............:*,..*,*,...........................;?*+::*,,+...........
.............:?;..+;+............................,,::::,;.;,..........
..........,:;;;.,;;*,................................,,,;.:;..........
........:?*;;;:;;+*:.............................,++++;;*+;;..........
..,:....,:::::::,,...............................,,::;::,,,...........
..,,..................................................................
......................................................................

......................................................................
......................................................................
....................................,,,,,,,,,,,,,:;;,......,,,,,,.....
...:,,................,,:::;;;+**++++;:::::::,,,,::;;:;;,,:::,:;::,,..
.;:*;;;:,,,,,,,,,,:;;++**+++;;:;+,,,.:,..............,:+;::.,....,,:,.
,+,,,:;+++**++++;;;:,...........:;:,,,:.........,:::::,..,:,,:,....;:.
.::::::::::::,,,,..,,,,,,....,,,:;+;;;;:::::;;:::+:,.....,;;,::,,,,;;.
..,,:::;::::;;;;;;;::::;;;;;;+S*:,,::::::::::::::;+;::::::,,,::::,,,..
...........,..................,:::,,,,,,,,,,,,,,,,,..,,,..............
..........:,..........................................................
......................................................................

......................................................................
.....,.,..............................................................
....,:,;.........................,,,,,,,,,,,,:::,:::,,.....,,,,,......
.....................,:;::;;+***?+++;;,::::,,,:::::;;;++;,::::+;;:,...
.,;++*+++;;;::::;;++*?*++++;;::,;,...:,..............,:**;,....,.,:;..
.+:,,,:::+++++++;;;:,...........,+;:,:;,,,,,,,,,:;:;:,...:;:,::,..,;,.
.,:::;;:::;;;;:::,,,:::::::,,:+++;::::;;**;;:::::+:.....,,;+;:::::+,..
.....,,,,,,,,:::::::::::::::::;+::::::::++;:::::::;::::::::..,,,,,....
......................................................................

......................................................................
.........................:::,.........................................
........................+??+;.........................................
.......................:;..,;.........................................
.......................*,..;;.........................................
......................+;...+:.........................................
....................:+;....*,.........................................
....................++....;+..........................................
.....................+,...+,..........................................
.....................+:..;;...........................................
.....................*,..+,...........................................
....................;+..:;............................................
...................,*...*:............................................
...................*:...S;............................................
..................:*...,#+............................................
..................*,...,#+............................................
.................:*....,@+............................................
.................+;....,@+............................................
.................+:.....S?............................................
.................;;.....*#,...........................................
.................:+.....,#*...........................................
.................,*......*%,..........................................
.................,?......+%:..........................................
.................;+......*%,..........................................
.................*:......?%...........................................
................,*......:%*...........................................
................+;......+%;...........................................
................*,.....,**,...........................................
...............:*......:**,...........................................
....::,+;,.....;+......:%?+............,,,,...........................
...,;.;;+.....,?,.....:?%*%+;;;+++++;++++++;:,..........,,............
....,.,......+#;.....+*,,?*:,,,,,,,,,,.....,:++;:...:;+;;;+++;:,......
............,#%;;;;:++..,?,...................+SS?;++,,...;,:,;+:,....
............,?,,::;+*..,*;..................;;,,;+*;,.,......,..,;:...
.............*:......,;*:...............,:;+*+:..,:+,,;,,...::...,+...
..........:++??++;;;*?+:,,,,::::::::;++++;:,.......,*...::;:,,...:+:..
.......;?*?*;:..,,,:::;;?#;:;:;;;::,,;*,............*;:,,,:....,..,+..
.......,+?%+;:::::;;::::?S:,,:::::::::**,,.,,,,,::;+:,,:;::;;;;;;;;,..
...........,,::::::::::;::::::::::::;;;*+++++++;;:,,.....,,,,,........
......................................................................

.......................,..............................................
...................;;+++..............................................
..................:+,.:*,.............................................
..................+,..+%:.............................................
.................:+..,**,.............................................
................:*...;+*,.............................................
................,*,..*;*..............................................
.................+:.,*+;..............................................
.................+,.+:+:..............................................
................:;.,?.+:..............................................
...............,*,.:+.+:..............................................
...............;;..;+.;;..............................................
..............,*,..;+.:+..............................................
..............:+...:+.,+..............................................
..............*+...,*.,*..............................................
..............?;....*,.+,.............................................
..............?;....*,.:+.............................................
..............%;....*:..?,............................................
..............%;....*:.,?,............................................
.............,%,....*:.,*.............................................
.............:?.....*:..*,............................................
.............*+....,?,..+,............................................
............,S,....,?...+,............................................
............+?.....:*...+:............................................
...........,S:.....;*;;+?*............................................
...........;%.....,?%,:;+?;;;+;;;;++;:,,..............................
..........,S;...,+;:%+,..,,,,,,,;;,.,;;;;:,,,:;;;;;:,,........,,.,....
..........;?;;:;+::;,..........:;....:*;:,:;;:,::,.,;+;......,:,,+,...
..........:*.,::,+:............,:;+:..,;+:;,.....,;:..::.....,:,,:,...
..;?*+;:,,.+*,.,+,.......,,,::;++;,.....;;:,;:..:;+,...+,.............
.,??;,,:;;+;*?*?++++++++;:*+;:,,.........,+;;*,::,.....;+,............
..:*+;;;;;;;;%?:::::,,,,..+,..,,,,,,,,,,,:;;:*+:...,,..,+,............
.....,,,,,,,:*;;;;+;;;++++*****++++++;;;;:,..,:::;;;+;;;,.............
......................................................................
......................................................................

......................................................................
............:++,......................................................
..........;*?+:*,.....................................................
.........:+,...:*...............................:;++,.................
.........:*....,?............................,;*+;;:,.................
.........,*....,?,........................;+++;,:;:...................
..........;+....*:.......................,?,...+;,....................
...........*;...;*.......................:*..:*:......................
...........,?...*;.......................+;.:*,.......................
............*:..*;.....................,*;.,*,........................
............+;..;?....................;*:..*:.........................
...,,.,.....+:...++.................,*+,..++..........................
...::,++,...+:....*;...............,?;...,?...........................
..,;,;:;....+;....,?...............;?....*;...........................
...,........;+.....*:..............+;...,*............................
............,?.....:*.............,*,...:+............................
.............++.....+*...........,*:....:*............................
.............,*:.....+*,........;*:....,?;............................
..............,*:.....:?:.....:*+,....,?+.............................
...............,?:.....,%,..,**:.....,?;..............................
................++......*+,**:.......?;...............................
................++......;S?;........*+................................
................?:......;%:;;;;:,..;*...,::,,.........................
...............;?.......;*,;%%S%%?%%:::++;;+++;:,,..,,,:;;,:::,.......
...............?:.......+++?:.,,;+++++;:...,:::;;;:;*+*+:+++:;++,.....
..............;?........;%?,...............,+%?;,:;+,...:::,...::;,...
..............?%,......,?#:............:+,....:**,,........;+*...,+,..
..............,%+;,..,;?%:..........,:+**+;....:??,.:;:...:?;;,...+:..
...............:+,;+++;*:.......,;+*+;,..........,++;;?,,,,,,.,...;+;.
.....,;;+;::,,,.++,,::;,.,,:;+++%;,...............,*,:*+*;,...,;,..;+.
...:*?%:,,:::;+++*?%++++*+++:,..:*........,,,::;;;+;....,:;;;;;*+++;..
...,+???:::::::::,%*,:,,,,,,,,,,:S+++****+**+;;;;:,.........,,..,,....
......,:;;;;;;;;;;+*;;;;;+++++++;+;;::,,,.............................
......................................................................

.....................................................................,
.........................,;+*;.......................................,
........................;*;,:?,.......................................
.......................:?,..;:........................................
......................,?:..,*.........................................
.....................:*;...++.........................................
...................:*;,...,%,.........................................
...................+?.;...;*..........................................
...................,?+*..,%,..........................................
....................;*,..;*...........................................
....................+;..,?,..........................................,
...................,%,..;*...........................................,
...................;?...*:...........................................,
...................%:...?,...........................................,
..................;?...,?,............................................
..................%:...,%............................................,
.................,%....,?.............................................
.................:?....,%.............................................
.................;*....,%.............................................
.................+*....,%:............................................
.................;?.....?S,...........................................
.................,%:....:@*...........................................
..................%:.....S#,..........................................
.................+?......S#...........................................
................,%,.....,#?...........................................
................?+......:@:...........................................
...............;%.......?S...........,;.,+............................
...............%;......,@?..........,:;,:+,...........................
..............+?.......+@+..........,,.,.,,...........................
.............,%:.......?@:............................................
.............+*........S#,............................................
............,S,........#S.............................................
............?;.......,;@@+,,::;;;;;;;;+***+:..........................
.........,,*?,,,....+?;;S#*;;::::::::::,,,;*?;,......,,:+;,::.........
.........:?****?*+:?*,..*:..................;@#*:..;++*;,*%++*+:,.....
..........+.....::+;...+;....................:%%*;+;.....:,,..:::+,...
..........:+..........;+.................,:?;,.:;+;,.......:+,...:*...
...,::;*?%+***+;;::::+;,,,,,,,,,::::;;++*+;+;,...,:++..:..:?%....:*...
..,?S%?+:,...,::;;;++%S+++++++++++;+%;:,............+:;*;;?:;...,*?+..
..,:+%#%;:::::::::,,,+S,...,,,,,,...*;,,,,....,,::;;:;+*;:,...,,.,+*..
......,:;;;;;;;;;;++;??++++++++++++;+*+++++++++;;;:,...,;+;+++++++;...
..........................................................,,,.........
......................................................................

......................................................................
.....:,............,+++;,.............................................
....;;............+?:,,;*;............................................
...:+...........,?*,,...,%:...........................................
...+,..........,?+..;:...*+...........................................
...+..........:%:...+:...+*...........................................
...+,........;%,...,?,...+*......;,;;:................................
...,;.,,....;%,....*;....+*.....,:,;;,................................
...,%?S,...+?,....:?.....;+...........................................
....,++..,**....,;S:.....;+...........................................
........:?;...;*+**......:+.............,,.............,..............
.......+?:..,?*:.%,......;+:::::;;;;++++++++:,......:;+++;;;:,,,......
.....:?+.,:.**..*+......:*S?+;;::,,,,,,....,;??+,.,+;;,.;;;,:::++.....
...,+?:..:;;S;.;?......;::S+...............,:;*S?;:,........+;..;;....
.,;*+..:**++;.;S+;+++;+;..?:............:;+*?,.,:;;,...:..,,++,.:?,...
.;*::+**:.....*+,.....,,.*+,::,,,,:::+++;:,.......:+;;;;;::.,..,;;*,..
...,,:,.....,,**:;;;;;++S*;;;;;;;::,:*+..........,,;;:+;;;::::;:;;:...
........,;+?%?;;;;;++;;*@;;;;;:;;;+++;?+;;++++++++;:...,::::::,.,.....
........:*%S?+;;;;::::::*;::::,,,,,,,,,:,,,,,.........................
......................................................................

......................................;:..............................
.....................................;*:..............................
....................................,*:;..............................
...................................:+,,+..............................
...................................*:::*..............................
...................................,?,,*..............................
....................................*,,*..............................
....................................*,,*..............;+,.............
...................................,*..*,............:@#+.............
...................................:*..;;............++:*:............
...................................,*..,*,...........;:.*,............
....................................;;..:+...........:+,*.............
....................................,*...*:..........:+.*.............
....................................,*...+:..........;%*%,............
....................................,*...;;..........:;,+:............
....................................;+...:+..........;:.:+............
................,:,:................+:...,+..........;;.;;............
................::,:...............,*,,,,:?,,,,,,,::,:+.+:............
............................,,,,,,:%***??*%+;;;;;;:::;*:+*,:;;++;,,...
...,...............,,:;;;;;;;;;;;;:+;..::,...........;*,,++:,.:;:+::..
.,+;;;;;;;;;::;;;;;;;:,............,*:.:,............:+..,*..,.,++.;:.
..;;:,,,,,,:::,,,,,,,,,,,::,:,,,,;;+;::;+:,,,,,,,,...:;...;+:+;::,,:;.
...,:;;;;;;;;;;;;;::::::::::::;;;++;;;:::;;;;;+;+;;;;;;++;;,,:;++;:,..
......................................................................

......................................................................
......................................................................
...........,::;:............................,,,,,::,,.....,,::,,......
...........,:::,...........,,,,::;;++;;;;;;;;;:;;+++;++:,:;::;++;:,...
..,,;:,,............,,++++++*++?+::::;..............,;+*+;..,..,;:;;..
.:+::;++;;;::::;;;+*;:::,,,,,...::,..::.........,,::;;...;+.;:,,,.;+..
.:+,..,::;;;;;;;::,,..........,,+*+;;;+::;;::;::;+,...,,,:+;:;::::;;..
..,::;:;;;;;:::::::;;;;;;;;;:*%*;:,::::;::::::::;++;;;;;:,.,,,,,,.....
........,,...,,,,,,,......,,,,::::::,,,,,,,,,,,,......................
......................................................................

4. Still on the back, begin alternating arm/leg lifts. As you inhale, raise the right leg and the left arm to 90 degrees, then lower them as you exhale.(4A.B) Next, inhale and raise the left leg and right arm, exhale and lower. Continue this sequence for 1-2 minutes. Go as fast as you can. Keep the legs and arms straight.

This is a good exercise with which to balance yourself when your energy is off - if you are feeling dizzy or physically unbalanced.

..................................,::;:,..............................
.................................,+;:::,..............................
...............................:+:,;;;;,::............................
..............................,*,..,,,,.,+,...........................
..............................:*.,:,.,,:,*,...........................
..............................;+,;;,,*;;,+:...........................
..............................:+,,,,,;,,.+;...........................
...............................:+..;;;,.;+,...........................
................................;;,;+:,*:.............................
.................................*.,;;+*:.............................
.................................?,,,,,,+;:,..........................
............................,,:;**......,?;+;;:,,.....................
........................,:;;;:,.,*,.....:*..,::;++,...................
.......................,*;:,.....:*,...:*,.......;?,..................
......................,?:....,....,+;,;*,...,,.;..;?..................
.....................,?:...,*;......:::.....,*;*...*;.................
.....................*;....*;................,S;...,?,................
....................+*,,...?,.................;+..,:++................
....................?+++*:*#,.................;@++;;*S................
...................:;...:%++?................,+*?...,*,...............
..................++....;,..?:..............,*,.;;...;+...............
........,,......,*;....;:...?;..............,?...*,...*;..............
.......,+,.....;?:....*;....+*..............,?...:+....*+.............
.......,,,....+*,...,?+.....;%...............*+...:*:...++............
.............*+...,+?;.....,?+................+*,..:*;...++...........
...........,*+...:*;......,?;..................;?....+*,..?:..........
..........:?;..,*%+;;;;;;;?S;;:,,..........,,:::*?;+;;*%:::*,.........
.........+?,:;;?+;;:::,,::::;*?*+++;;;;+++*****??%?*,,:+%;;*?.........
........*?..:S+,..::;;;;;;:,...:+;,:::;;+***++;++;;,...,*...;,........
.......:?,*:*:...,,,,,,,::;++++:,++:;++;:,.............,*,:.;*........
.......*,*@**................,:;+*S*:,..................**#:??:.......
.......?;*%%?++;,.................,;+++;:,..........,,::?#S++?:.......
.......:?%%%,,;+**+;:,,...............,;+?++++++++;;*%:,,+*%*?,.......
........*#+.......,:+++**+++++;;;+;+;+;;;+++;;;;;;;;?#,...,##:........
........,,..............,,,,,:::::::,,:::::;;;;;::::::.....::.........
......................................................................

5. Sit like a yogi, in easy pose, hands in gyan mudra on the knees. (5) For 3-4 minutes, chant Hara Hara Hara Hara Haree Har.

...................................................................,,.
.;:,,+;,::,,,,::::,,,,,:::,,,,,:::,,,,:::::,,::,,,,,,,,,,,,,,,,,,,:;:.
,+:;+**:;;,,,:::,:::,,:::::,,,::,,:,,,:,,::,,::,,::,,,::,,,:,,,::,:;:.
,;:+?**;:;,,:;;,,:;:,:;,,:;,,:;,,:;,,:;,,;:,,::,,:;,,,;;,,,:,,,::,:::.
.,,,,+,..,,,;?:.,**,,**,,*+,,++,,*+,,*+,:?;,.,,,:*+,.,*+,:*+,,;+:..,..
.....,......:::,,:,.,;:,,:,.,::,,::.,;::,:,......,,:::,:::,..:;::,....
............,,:,,:..,,:,,,,.,,,,,,,.,,:,,,,........,,,,,,,...,,,,.....

......................................................................
............................,:;;+;....................................
...........................:;:,,,;+;++;,..............................
..........................,+.........,:+:.............................
..........................:;,........,.,+.............................
.........................;;....,,,,,:,..:;............................
........................::.....,::;;:....;:...........................
........................;....:;+,.,....,:,+,..........................
........................;,..,+........:::;;...........................
........................,;:,.;:::.....,;:+:...........................
.........................,:+:.:+:.......,:+...........................
...........................,:...,.....,;+:,...........................
...........................,:..........*;..,::........................
..........................,;........,:::..,+*+*,......................
.........................,?*:,.....+::,.,,+*:++*;.....................
........................:*,,;+;:..,;....*?++,++%%,....................
......................,;+,....,:;,.**:,.+:,,,:+:*.....................
.....................,*+........,::,+;;+*......:;.,...................
....................,?:...........:;;*++#,.....*,,SS*,................
....................?;.........:,..,;%;+@;....+;..:++,................
...................;%..........,;:...:,;@*...:+.....,;,...............
...................+%...........,;,.....?;..,+,......,+;,.............
...................;S,.:.........,;,....+,..:;.......:%S..............
...................,S,.:+,........,;...:;...+:........,:,,,:,,,,......
....................S;..:*,........:;..+,...*,.......,;;+*??++;+*,....
....................?*...:;.........:,,+...:+....,:;;;,:*+,,;++*%*....
....................**....:;......,:+**,...+;,::;;;:,..,,..:+**??:....
....................?*.....;:...,:;:,??...,*::::,....,,:::;;*+;;......
...................,%;......:;+;:,...+;...:;.....,;++;;;;;:,,.........
...................;?........,;:.....+:..,+,,,:;;;:,..................
...................*:..........:;,...,,..:*;:::,.....,,,::::;::.......
..................:*............,;;,....,+,.,,,,::;;:+;;;;;:::;:,.....
.................,*,..............,;;;::+;;;;::,,,,::::::;+;:..,:.....
......:,.........:;.................,:+*+;.....,::::,,,,,......::.....
.....;;;,.......,;....................,:.;,..,:;:............,:;,.....
.....:,:........:,...........,:;++*+++*;,;..,;:............,:;:.......
................+,.......,:;+**+++++++*+++;+*++++++;;:,..,::,.........
................;;:::::;++++;:,............,.,,,,,,::;****?...........
................:+;;;;:,,::,...........................:%+,...........
.................+,.....::..............................,*............
.................,+;,,..:................................*,...........
..................,;++++*:,,...........................:*;............
......................,,::;;;;;;;:::,,,,..........,,:;++,.............
..............................,,,::;;;;++++++++*??%%*:................
..........................................,,,,,,;::...................
......................................................................

6. Still sitting in easy pose, hold the hands in front of the body at neck level, palms facing each other. In a monotone, extremely rapid chant, Har Har Har Har Har Har,....as you very quickly move the hands back and forth in opposite directions. (6) Chant powerfully: move very fast. After 30 seconds, inhale deeply and hold the breath in for 20 seconds. Exhale and relax.

Feel yourself to be blessed.

Page 129

................,:,:.................................................,
................,,,,.................................................,
....,::::;;:;:,..,,,,,,,,,,,::;;;;;::,,,,,,,,,,................,:,...,
..,:,,...,:,.:+::,,.,,,,::,,;:::::::;;,,,,,:;;::::::,,,....,,,::+:+:.,
..,;.......:,:;,..,;,,,,:,..:,,,,,,,,,,,,....,,:;;;++;;;;;;;;::;:,+;.,
...,:,,,,,,:*;,...,:,,,:+:::;+::,,,,,,,:::,:,,,,,,:;;,,,,,,,:;,,:::..,
....,,:+:,,,,,::,,:,,,,,,,,,,+;:+?::;+*:,,,::::,::::+*::::,,,::,,....,
......::,:,,,,,,::::,,,,,:::::::;+;;*?+;:::::;:,,,,,,................,
............,.,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.......................:
,,...................................................................:
.....................................................................,

......................................................................
.....................................................,,...............
.......,:,;:....,,,,...............................,:*?,..............
.......,:::,....:,,,,,,,.........................,:;::?:..............
...............,,.....,,,,..........,;;;;,.,,,:;,::,.,:...............
..............,,.........,;....,,,,;+:,,?+:::::;:,..,:,...............
.............,:..........,+;,:;;;:::::::*:......:...:,................
.............,:..........:,;,,::.....:;:,:.,,:,,;::::.................
..,,,,,,,,,,,,,::,......,,.:..,;:,,,:+:,,+;::;;::,,,..,,,,,,,,,,,,,,,,
..,,,,,,,,,,,,,,:,,,..,,,..,:,.......;:,,:;,,,,,,,::::,,,,,,,,,,,,,,,,
...................,:::,,:;;+;;::,,:+:,,,,,:,,,::,,,:;,,..............
.....................::,:::,,,:::,,;+::...,,....,,...,,::,............
....................,:,:,...........,...,,:,,,,,,......,:+:,..........
....................,,::,,............,:;,,,,............,:,,.........
.......................:::,,...,,,,,::,,:.................,:,,,,......
...............,,,,,,,,,:::;:,,,,,,.,,..::,,,,,,,,,,,......::,.,,.....
..............,:.........,,:,,,,,,,,,;:,,::,:,,,,,,,:,...,:;,...,.....
...............,,,,,............,,,,,,,,....:,,,,,,,,,,,,,,,,,,,,.....
................,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.......
......................................................................
......................................................................

......................................................................
.......................................,+*+,..........................
.....................................:;;*#+...........................
...................................,+;,.,%,...........................
.................................:;;,...++............................
...............................:;:,....:?:............................
..............................:+......,*+.............................
..............................,+,.....+?,.............................
...............................,*::,,:S;..............................
...............................;*:::;%#,..............................
...............................::....S*...............................
...............................;,...,S,...............................
..............................,;....:?................................
..............................,:....,+................................
..............................:,....,;................................
..............................;,....,;................................
..............................;,....,;................................
..............................;......;................................
..............................;......;,........,......................
..............................;......;,.......,;,,;,..................
..............................;......;,.......,,,,+:..................
..............................;......+:.........,..,..................
.............................,;......,+,..............................
.............................,:.......::..............................
.............................;,.......,;..............................
............................:;........*:..............................
........................,:;;+;:::,..,;*...............................
......................,;;:::;;+;:;++:,:...............................
.....................:;,.,;;::::::,..,:...............................
....................;:...:;::::,.....,:...............................
...................,*...:*:,,........,;...............................
...................,:::;:............,;...............................
......................:,.............,;...............................
....................,:,...............;,..............................
..................,:,.................;,..............................
.................,:,..................;...............................
...............,:,...................,;...............................
..............,;,....................,:...............................
.............,:,.....................,:...............................
............,*,......................;,...............................
.............;:.....................,;................................
..............,:....................::................................
...............,:.......,:.........,;.................................
................:,......:+,.....,;;;,.................................
................,;,.,,,,,;;+:::;+*....................................
........,,,,,,,,,,+*+*;::;++;,,.,;,,,,,,,,,,,,,,,,,,,.................
.......,::::::::::;?*,;:,:;;;...;,::,,,,,,,,,,,,,:,::.................
..................:%+,.:::*:,,,:*,............,,,.....................
..................:%+,...;+:,,,,,:;;..,:,,+;*+;;;;::::,,..............
.................;;;?...:+.........:;**;:+++;.....,,,:::::,...........
...............:;*?##?;;*:..........,S:..,:;.............,;...........
..............,:;,;*:%%%;,...........+...,;..............::...........
..............:::;?:,.%%:,..........,%,..;,.............,;............
.............,*?+;;+;?%:::,,,,:,,,.,?@:..;..............:,............
.............,??:.:::*#;;::;++;:;,:;+*;..:,............::.............
........,,,,,,;.:;:,:++,,:::.,::..,.;;+:+**+++++;:::;;;+::::::........
.......,;;;*++,::,,:;:,,:,.,::,..,:+??*+;;;::::::::,,:................
........:;;;;+:,:;:;;::,.,++;:;;;;;;,,,,,,,,..........................
............,?*::%*+;:,,,;+,,,,.......................................
.............;:..,,,..................................................
......................................................................
......................................................................

..............................,::,,,..................................
............................,,,,,,,,:,,,..............................
..........................,::,,,,,,,,,,,,,,,..........................
.........................;;,,,,,,,,,,,,,,,,,,,,.......................
........................:;::;,,,,,,,,,,,.,,,,,::,.....................
...............,,,.....,:,,,;;........,,,,....,,:;:,,.................
...............,:;,....,,,,,,;:,.........,,......,:,,,,,..............
................,,.....:.....,::::,.......,,.....,:....,,,,,..........
.......................,.......,:+;::,,,,,,,,,...,+;;;,,..,,:::,,.....
....,:,,,,,;:,,,,,,::,,:.........,:,:;;:::::::,..,:,,:;;;;:,,:.,:.....
....::;::,,*+,,,,,.,,..:,..,,,,,.::.,,.....,,,,,.,,.....,,;++,.,+.....
.....,;::::,:;;;;;+++;+;:,,,,,,,..,;:........,,,,:,.........,:,,;,....
......,:,,:::*:,,,:,,,..........,,,+;,,,,,,,,:,,,,,,:::::;;;;++:+;,...
....:;:;,,:,,+;,,,,,,,,::::,::,,,,,.,,,,,,,,,................,,,,.....
....,::,,,,,..,...,,..................................................
......................................................................
......................................................................

......................................................................
..................................:%;.................................
.................................,?%*,................................
................................,%S@%*,...............................
................................+#?%%%+...............................
...............................,?++?+:::..............................
..............................,;..+?%,.::.............................
.............................,;,.++++;:.;;............................
.............................;,.;:...,+..;,...........................
...........................,+;:*;.....:;,+;,..........................
..........................,%#**%,.....;?+;+*:.........................
..........................+?:.,:.....,??,.,*,.........................
.........................:SS::*:......,:;,:+*,........................
........................:;??,,;.........;S*:++,.......................
.......................,:*+:.::,:::::,,,;++.,*?.......................
......................,;.%;::+;::,,,,::;*++,.:%;......................
......................*:.+;;+,..........,*:...;%;.....................
.....................,*..+:++............;:....?+,....................
.....................,;..,;;;............,;....+;,....................
.....................,:...::?.............+....;;,....................
.....................:,..,:;S:............+....,;,....................
.....................;,..:,:%;.....,.....,%,....;,....................
.....................;..,:,:?*..,::;;:,..;+:....::....................
.....................*,.,::,;S;**+:.,;**:*,:....+,....................
.....................;:.:,;.:%%,;;:..;+;*%.:,..,;.....................
......................;.:::,;??,......,.+?:.:..,;.....................
......................+?:;;;;;,,..;+;..+*+*,:..,:.....................
......................+%;*::,;.*?:;*+,+%;;:,::.::.....................
......................:?S;,;:;.+?+;;;;;?,:;:.;:;,.....................
......................,+*..:,..,;;;+;+++.,;:..+*......................
.......................,+..:.....:;+#*:...,...,*......................
.......................:;..:......,+?,.........+,.....................
.......................,;.;+.......;,..........+,.....................
........................;.:?,.....,;..........,;......................
........................;,.,;;,...,;:....,:,..;,......................
.............,,,,,,,,,::::..,+*;...:+..,;+;..,;:::,,,,,...............
.............,,,,,,,,,,:,+:,,,:*?;,:++*;:,.,,;;,,,,,,,,...............
.........................;;:::::;+;:;;;::::::+:.......................
.........................:;..................:,.......................
.........................,;..................:,.......................
.........................;+,,,,..........,,,:;+,......................
...........,,..........,;?;::+::::;+:*;;+::;+?+:,.....................
..........:+:.........:++,:;;:,...;,.;,;,.,:.:;::.....................
..........::,........:::..*,:::...;,.,*:.,:,..;;:,....................
....................::.;.,+,,::...,;..,,,:,...:;,:....................
...................,*,.;:::,,::....*...,,.......,:....................
...................,;..::.,:::,,...;,...........,;,...................
..................,::,,....,:.,:...::............:::,,................
...............,::;**,;,......,:....;...........,,..;;................
..............,+:,..,,:,.......:....;,.....,,::::,::+;................
..............;*;+:::,.........;....:....,::,,..,,,,,;;,..............
............,:::,..,,::,......,;....:,..,;,..,:::,,,:*+::.............
...........::,;,.......,:,..........:,.,;,..::,.....,;+.::............
...........;,,,.........,:,.....,,,:;,:;:.,;,......,:::.,:............
...........:,.............:,..,::,:;:::,.,;,............;,............
...........::.............,+*:;:,,,,:,,,;:;,...........;:.............
............::,,,,,.,,,::;;:::,,:::,,,:,,.,;:,,......,::..............
.............:;::::::::,,...................,:::::::::,...............
.................................................,,,..................
......................................................................

......................................................................
...................,,,,,,.............................................
..................:::::::::,..........................................
.................,:.......,:::,,......................................
.................;,..........,,::.....................................
................::..............:,....................................
................:...............;,....................................
...............:,..............,:.....................................
..............,:...............:,.....................................
..............;:,,.............:......................................
..............+;,;+:,.........,:......................................
..............::,,::::,,......:,......................................
...............;,,:,.,,:::,,,:,.......................................
...............+:,.......,,:+;,.......................................
...............,;*;,.......,;*::,.....................................
.................+;.......,:,;.;::,...................................
................:;;:;:..,::,:,.:,,::,...........,:,...................
...............;;..::*;;,,.:,..::,,.::,.........,;,...................
..............,*,,:,.:+%.,:,.,::,,::,,::.......,,,....................
..............:+,:,...:S*:,.,:,,...,::.,;,............................
..............+;:......,;...:,,:.....,:.:+,...........................
............,:;.:......,:...:::.......,:.,::..........................
..........,;;:;,::.....,:...,?;........:...;,.........................
.........,++:;;;,::.....:,..,+,........:..::::........................
........,;,.,:,...,:,.....,::;........,:.::..::,......................
.......::...:..,,;;::,....;,:,........,+:,....,:,.....................
......::..,:+:;+;+*+::;:,,:.*+,.......,;,.......;;,...................
.....,;..,:,*+;;;;;.,:*+??+:+*;:,,,...::,:+;,,,;;:::,.................
......:,.,:,::+++;;..;;,;::*,,;:,,,:..:,..:;,:+::,::::,...............
.......:,,;:+;;+++;;,;++,..:..,,,:,,..:....,:..+*:::::+,..............
........,::;;::+**;;:,;?;,::.....,:,.:+.....:,.:,:,.,::::,............
................,;*:...,;::;,.....,,:::,....,:,:..:,..,:::,...........
..................,+*..,;;.,::::::::,.,:.....:;,...:,...:,:...........
....................;*::,,:,.,:;,,.....:,....:+.....:,....:,..........
.....................::...,:;..,+:.....,:....,,.....,:....:,..........
......................::...:*+,.,+,....,;....:,......:...,:...........
.......................:,,:,.;+:::?,....::...:,......:..,:............
..................,,::::?+::::;:,,+*,....;,..:.......;,,:,............
...............,:;+;:,,,..,....::..;:....,?;.;,...,::;+,..............
..............,;++;:::::::::::::,..,;:..,:;;:;+::+;:,:,...............
,::,::,::,,,,:;;;;;;;;;;;++++;;;;;;;*S:::,.,+::;;;;:;:::::::::,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,+,....,+:::::::::::::,::,,,,,,,,,
.....................................::....,:.........................
.....................................;:::;+;,.........................
.....................................;;+;;:...........................
......................................................................

......................................................................
......................................................................
......................................,,..............................
.....................................,*+;:,...........................
......................................::.,;:,.........................
.......................................,:..,;+:.......................
........................................,:...,+.......................
.........................................;:,,;,......................,
.........................................:,,,:,......................,
.........................................,,..,,......................,
.........................................,:..,,.......................
.........................................,,...:.......................
.........................................,,...:......................,
.........................................,,...:,.....................,
.........................................:,...:,.....................,
.........................................:....:......................,
........................................,;...,:......................,
........................................:,....+,....,,...............,
........................................:,....:+....:,...............,
........................................,,.....+;....................,
........................................:,.....,*,...................,
........................................;+::,,,.:+...................,
......................................,:::,:::;+;%;..................,
.....................................,:........,,;%;,................,
..............,,,,,............,,....:++::...:....,+%:...............,
.........,,::::+;:,;;,....,::::::;*+:::++;:,.::,,...;*;...............
......,:::,,...,::.,,;+:,:,,......+;:...:::,:,,,::...:;;,............,
......::.........,:.,;;:...,,,,,,,,,:,..,::,.::,.,:,..,:+;,..........,
......,:,.........,::,:....,,,,,,,,,:;+,.:,,:,,,,,.::,..,:;:,........,
........:,.......,,*;;,..............;+:;;::+;;;;;;;;;;;::;++,.......,
......,,,;:,:;++++;++*+;:,,,,,:,,,,,,,,,,,,,:,,;*;,,,;*?++:,,........,
.......,,,,,,:,,,,,,,,.,,::;;;;::;;:::;;::::;:,:+*:,,,::;;:..........,
.....................................................................,
.....................................................................,

.....................................................................:
.....................................................................:
.......................................,+?*;.........................:
..........................:............:%::%?;::...........,,,,,.....,
....:::;++;:,.............,.............,:;*?+:;+:......,;+;;:,:,....,
...**::,,..:*;,............................:+,..,*+,....;,,....,:,...,
,,,*;:::;;;:,:;;;:,,,,,,,,,,,,,,,,,,,,,..,,,,::.,:.,*:,.:,.......:,..,
,,,,,,,,,,:::,..,:;++;:,,,,,,,,,,,,,,,,..,,,:,,:,,.,;;**;;,.....,;:..,
.............,::,...,++;;,,.......,,,...........:::,:..;*+::,,,::;;..:
...............,,::,:,.,,,:::::::::::::::,,...,,::::;;,.,:;;+;,,,;,..:
..................,;;.....,,:::,,,,.....,,:;;::;,...,;+,..:,;+:::,...:
...................,:....,,,,,,,,,.........,:...:.....,...,:;,.......:
...................,:..,,,,,,,,.............,,..:,......,::,........,:
..................;*::::,,,,,,,,,,,,,:::::,,,;,,,;,::::::,..........,:
..................,,,,,,,,,,,,,,,,,,::::,,,,,:,,::,,,...............,:
....................................................................,:
....................................................................,:

Kundalini Yoga for the instinctive self (From The Kundalini Yoga Workbook)

......................................................................
..........................................,,,.........................
.........................,,,..........,,,,,,,:........................
....................,,,,,,,,:,......,:,,.....,:.......................
..................,,,,......,:.....,:.........,:......................
..................,,.........,,....,,..........,:.....................
...................:..........:,....:,........,:+,....................
...................,,........,::.....:,.....,,::;,....................
....................:.....,,::;:.....,:...,:,,:,;.....................
....................,,.,,,,::.;.......,::,,...,;;,...,................
.....................+:,,...,::........;:,,,..;;.....:,::.............
....................;;::,..,+:........::,,:;;;,......,,,,.............
..................,:;::,,;;:,.......,,:::,,,;;........................
................,:,...::,;+:;,.....::,...,,::?:,,.....................
...............,:..,:,,:,;,.::,...,,...,,....,:,:.....................
..............,:.....,,:,,,.,::...:,...,,,....,,:,....................
..............,,....,,.,:,,..:,:..,:.....:;....:,:....................
..............,.,,,.,,::;::..,.,:.,;.....,;....,::....................
.............,,..,;:,....,;,:,..::,;,.....:,...,:;....................
.............,,....:::,,,,,:+;,,,:;;:......:...;;,,...................
.............::,,,,,:;,,,,,,:;;,..::::.....,,.:+,::.,,,,,.............
.....,,:;,...,,,......,,,.....,::::,,:,...,,;:;,.++:,,,:,,............
.....:,::....,,.....,,,,::,.....:;,...:..,;;*+::,,.:,;:,.,,...........
..............;:,::,::::,,::,,,.:+:,,,,;.....,:;,,,.::...,,...........
............,::,..,,,,,,,,,::,::,.,:;:,;:,,,,.,:;:::::,.,,............
............,:...,,,,,,,,..,,::,.,,,..,,::::::..:;:;+?*::,............
............,:.,,,,:,.......,,.,,,.,;:,,..,,:;:,::,.++,:*;............
............:;,:,,::.......,,.,,,,:;,........:+:;;+%*:,;++............
........,,,,;:;:,,,::,.....:,:,,:,:....+,.....:*;,,,,,+*+;............
......,,:::::;::;;;;+++*++**+:,,;,,....;:,,,,,;;;;;;;;;+;::::::,......
................,,,,,,,,,,,,,,,,,,,,,,,,::,,,::,,,,,,,,,,,,,,.........
......................................................................
......................................................................

1. Sit down with the soles of your feet pressed together. Grasp your feet with both hands and pull them toward your groin, keeping your knees as close to the floor as possible. Inhale and arch your back, keeping your head upright (1A). Exhale and round your back, keeping your head upright (1B). Continue this rhythmically, matching your breath and movement, for one to three minutes. Inhale and hold your breath for a moment, then exhale and relax.

This exercise makes the lower back supple and stimulates the flow of sexual energy.

......................................................................
..........................................................,,::::,.....
........................................................,::,,...:,....
.......................................................,:.......,:....
.......................................................,:........,,...
............................................::;,........,:......,;;...
...........................................,,,:,.........::..,,,:;:...
.................................................,,::::::::*;,,.,;,...
.............................................,,,::,,....,,,,;:,::,....
...................................,,,,,::;:,::;,......:..,:;;,,......
................................,,,,,,,...,:...,,.....::...::,........
.............................,,,,..........,,...:.....;:,,,:,.........
..........................,,,,.............,;...,,...,:,:,;,..........
.....................,,,,:,,.............,,::;,,:;:::;,,.:;...........
................,:,,,,,,,,............,,,:,.,+,,..,:,:.,,.:...........
............,,:;++,...,:,,............,,....::....:.,,..,,,...........
........,:;;;:,,.,:...,,,,.................,,:...,:.:....:,...........
....,;++;:,,....,,:;..............,,......,,,,...,:.:...,:............
...,;,:,..,,,::,,,,,:............,,.....,:,,:.....:;::,.,,............
....:..:::,,,.......,:.........,,,....,,,.,:,.....,+:;;;:,............
...,,.,:.............,:,......,,..,,,,,,,,,.......,;;:.;;;............
.,,;::+:,,,,,.......,.,::,.,::,,,;%*;;;;;:::,,,.....,+;++,;+;,........
.,,:::,,,,,,,......,,,,,:;;;;::::,::::::,,,,,,,..,,,,++;::;*;,........
......................................................................
...........,,,........................................................

......................................................................
............................................,,:,,::,..................
.........................................,::::;++,:;:,................
.......................................,::,.....,:..::................
.......................................;,........,:.,:................
.......................................:;,.......:+::;;,..............
........................................:;,..,,::*:,,:+*,.............
..........................................::::,,:,...,,+*,............
..............................,:,;,............,:..,:,..;:............
..............................,,,,,............;,..;;...::............
...............................................;;+:,:...::,...........
..............................................,;,,:.:...;:............
.........................................,,,,::.,:::;...;,............
....................................,,,::::,,;:....,;...:,............
..................................,::,,.......::,,.,:...:,............
.........................,,,,,,::::,...........,,:+;,..,:,............
........,:,,,,,,,::::+::::,,,,,,................,::;...:+.............
.......:+;;*;:::::,,,:+::+;,:,,...............,;;::;::,,+:,...........
....,,,,,.:+..........,:.,,.,,,...............:::,.,;*:+?:,,..........
.,:;::;;;;++;;;;;;::,,,+:.........,,,+?;:;;;;::,,,,,,++++::*%*+,,,,,..
.,,,,,,,,,,,,,,,,,,,,,,;;:::::::::,,,:::,,::,,,,,,,,,:::,,,::::,,,,,..
..........................,...........................................
......................................................................

2. Lie on your stomach with your palms flat on the floor under your shoulders. Your heels are together, the soles of your feet facing up. Inhale, in the cobra pose, bend your back vertebra by vertebra, from your neck to your tailbone, until your arms are stretched out. Your elbows are straight (2A). Exhale. Inhale and lift your buttocks so that your body forms a straight line from your head to your heels (2B). Exhale and lower the body back into the cobra pose. Continue this rhythmically and with powerful breathing for one to two minutes. Then inhale in the cobra pose, hold your breath for a moment and apply Mula Bhanda. Exhale and relax.

This exercise strengthens the lower back and balances the sexual energy with the energy of the third chakra area.

Page 130

................,:,:.................................................,
................,,,,.................................................,
....,::::;;:;:,..,,,,,,,,,,,::;;;;;::,,,,,,,,,,................,:,...,
..,:,,...,:,.:+::,,.,,,,::,,;:::::::;;,,,,,:;;::::::,,,....,,,::+:+:.,
..,;.......:,:;,..,;,,,,:,..:,,,,,,,,,,,,....,,:;;;++;;;;;;;;::;:,+;.,
...,:,,,,,,:*;,...,:,,,:+:::;+::,,,,,,,:::,:,,,,,,:;;,,,,,,,:;,,:::..,
....,,:+:,,,,,::,,:,,,,,,,,,,+;:+?::;+*:,,,::::,::::+*::::,,,::,,....,
......::,:,,,,,,::::,,,,,:::::::;+;;*?+;:::::;:,,,,,,................,
............,.,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.......................:
,,...................................................................:
.....................................................................,

......................................................................
.....................................................,,...............
.......,:,;:....,,,,...............................,:*?,..............
.......,:::,....:,,,,,,,.........................,:;::?:..............
...............,,.....,,,,..........,;;;;,.,,,:;,::,.,:...............
..............,,.........,;....,,,,;+:,,?+:::::;:,..,:,...............
.............,:..........,+;,:;;;:::::::*:......:...:,................
.............,:..........:,;,,::.....:;:,:.,,:,,;::::.................
..,,,,,,,,,,,,,::,......,,.:..,;:,,,:+:,,+;::;;::,,,..,,,,,,,,,,,,,,,,
..,,,,,,,,,,,,,,:,,,..,,,..,:,.......;:,,:;,,,,,,,::::,,,,,,,,,,,,,,,,
...................,:::,,:;;+;;::,,:+:,,,,,:,,,::,,,:;,,..............
.....................::,:::,,,:::,,;+::...,,....,,...,,::,............
....................,:,:,...........,...,,:,,,,,,......,:+:,..........
....................,,::,,............,:;,,,,............,:,,.........
.......................:::,,...,,,,,::,,:.................,:,,,,......
...............,,,,,,,,,:::;:,,,,,,.,,..::,,,,,,,,,,,......::,.,,.....
..............,:.........,,:,,,,,,,,,;:,,::,:,,,,,,,:,...,:;,...,.....
...............,,,,,............,,,,,,,,....:,,,,,,,,,,,,,,,,,,,,.....
................,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.......
......................................................................
......................................................................

......................................................................
.......................................,+*+,..........................
.....................................:;;*#+...........................
...................................,+;,.,%,...........................
.................................:;;,...++............................
...............................:;:,....:?:............................
..............................:+......,*+.............................
..............................,+,.....+?,.............................
...............................,*::,,:S;..............................
...............................;*:::;%#,..............................
...............................::....S*...............................
...............................;,...,S,...............................
..............................,;....:?................................
..............................,:....,+................................
..............................:,....,;................................
..............................;,....,;................................
..............................;,....,;................................
..............................;......;................................
..............................;......;,........,......................
..............................;......;,.......,;,,;,..................
..............................;......;,.......,,,,+:..................
..............................;......+:.........,..,..................
.............................,;......,+,..............................
.............................,:.......::..............................
.............................;,.......,;..............................
............................:;........*:..............................
........................,:;;+;:::,..,;*...............................
......................,;;:::;;+;:;++:,:...............................
.....................:;,.,;;::::::,..,:...............................
....................;:...:;::::,.....,:...............................
...................,*...:*:,,........,;...............................
...................,:::;:............,;...............................
......................:,.............,;...............................
....................,:,...............;,..............................
..................,:,.................;,..............................
.................,:,..................;...............................
...............,:,...................,;...............................
..............,;,....................,:...............................
.............,:,.....................,:...............................
............,*,......................;,...............................
.............;:.....................,;................................
..............,:....................::................................
...............,:.......,:.........,;.................................
................:,......:+,.....,;;;,.................................
................,;,.,,,,,;;+:::;+*....................................
........,,,,,,,,,,+*+*;::;++;,,.,;,,,,,,,,,,,,,,,,,,,.................
.......,::::::::::;?*,;:,:;;;...;,::,,,,,,,,,,,,,:,::.................
..................:%+,.:::*:,,,:*,............,,,.....................
..................:%+,...;+:,,,,,:;;..,:,,+;*+;;;;::::,,..............
.................;;;?...:+.........:;**;:+++;.....,,,:::::,...........
...............:;*?##?;;*:..........,S:..,:;.............,;...........
..............,:;,;*:%%%;,...........+...,;..............::...........
..............:::;?:,.%%:,..........,%,..;,.............,;............
.............,*?+;;+;?%:::,,,,:,,,.,?@:..;..............:,............
.............,??:.:::*#;;::;++;:;,:;+*;..:,............::.............
........,,,,,,;.:;:,:++,,:::.,::..,.;;+:+**+++++;:::;;;+::::::........
.......,;;;*++,::,,:;:,,:,.,::,..,:+??*+;;;::::::::,,:................
........:;;;;+:,:;:;;::,.,++;:;;;;;;,,,,,,,,..........................
............,?*::%*+;:,,,;+,,,,.......................................
.............;:..,,,..................................................
......................................................................
......................................................................

..............................,::,,,..................................
............................,,,,,,,,:,,,..............................
..........................,::,,,,,,,,,,,,,,,..........................
.........................;;,,,,,,,,,,,,,,,,,,,,.......................
........................:;::;,,,,,,,,,,,.,,,,,::,.....................
...............,,,.....,:,,,;;........,,,,....,,:;:,,.................
...............,:;,....,,,,,,;:,.........,,......,:,,,,,..............
................,,.....:.....,::::,.......,,.....,:....,,,,,..........
.......................,.......,:+;::,,,,,,,,,...,+;;;,,..,,:::,,.....
....,:,,,,,;:,,,,,,::,,:.........,:,:;;:::::::,..,:,,:;;;;:,,:.,:.....
....::;::,,*+,,,,,.,,..:,..,,,,,.::.,,.....,,,,,.,,.....,,;++,.,+.....
.....,;::::,:;;;;;+++;+;:,,,,,,,..,;:........,,,,:,.........,:,,;,....
......,:,,:::*:,,,:,,,..........,,,+;,,,,,,,,:,,,,,,:::::;;;;++:+;,...
....:;:;,,:,,+;,,,,,,,,::::,::,,,,,.,,,,,,,,,................,,,,.....
....,::,,,,,..,...,,..................................................
......................................................................
......................................................................

......................................................................
..................................:%;.................................
.................................,?%*,................................
................................,%S@%*,...............................
................................+#?%%%+...............................
...............................,?++?+:::..............................
..............................,;..+?%,.::.............................
.............................,;,.++++;:.;;............................
.............................;,.;:...,+..;,...........................
...........................,+;:*;.....:;,+;,..........................
..........................,%#**%,.....;?+;+*:.........................
..........................+?:.,:.....,??,.,*,.........................
.........................:SS::*:......,:;,:+*,........................
........................:;??,,;.........;S*:++,.......................
.......................,:*+:.::,:::::,,,;++.,*?.......................
......................,;.%;::+;::,,,,::;*++,.:%;......................
......................*:.+;;+,..........,*:...;%;.....................
.....................,*..+:++............;:....?+,....................
.....................,;..,;;;............,;....+;,....................
.....................,:...::?.............+....;;,....................
.....................:,..,:;S:............+....,;,....................
.....................;,..:,:%;.....,.....,%,....;,....................
.....................;..,:,:?*..,::;;:,..;+:....::....................
.....................*,.,::,;S;**+:.,;**:*,:....+,....................
.....................;:.:,;.:%%,;;:..;+;*%.:,..,;.....................
......................;.:::,;??,......,.+?:.:..,;.....................
......................+?:;;;;;,,..;+;..+*+*,:..,:.....................
......................+%;*::,;.*?:;*+,+%;;:,::.::.....................
......................:?S;,;:;.+?+;;;;;?,:;:.;:;,.....................
......................,+*..:,..,;;;+;+++.,;:..+*......................
.......................,+..:.....:;+#*:...,...,*......................
.......................:;..:......,+?,.........+,.....................
.......................,;.;+.......;,..........+,.....................
........................;.:?,.....,;..........,;......................
........................;,.,;;,...,;:....,:,..;,......................
.............,,,,,,,,,::::..,+*;...:+..,;+;..,;:::,,,,,...............
.............,,,,,,,,,,:,+:,,,:*?;,:++*;:,.,,;;,,,,,,,,...............
.........................;;:::::;+;:;;;::::::+:.......................
.........................:;..................:,.......................
.........................,;..................:,.......................
.........................;+,,,,..........,,,:;+,......................
...........,,..........,;?;::+::::;+:*;;+::;+?+:,.....................
..........:+:.........:++,:;;:,...;,.;,;,.,:.:;::.....................
..........::,........:::..*,:::...;,.,*:.,:,..;;:,....................
....................::.;.,+,,::...,;..,,,:,...:;,:....................
...................,*,.;:::,,::....*...,,.......,:....................
...................,;..::.,:::,,...;,...........,;,...................
..................,::,,....,:.,:...::............:::,,................
...............,::;**,;,......,:....;...........,,..;;................
..............,+:,..,,:,.......:....;,.....,,::::,::+;................
..............;*;+:::,.........;....:....,::,,..,,,,,;;,..............
............,:::,..,,::,......,;....:,..,;,..,:::,,,:*+::.............
...........::,;,.......,:,..........:,.,;,..::,.....,;+.::............
...........;,,,.........,:,.....,,,:;,:;:.,;,......,:::.,:............
...........:,.............:,..,::,:;:::,.,;,............;,............
...........::.............,+*:;:,,,,:,,,;:;,...........;:.............
............::,,,,,.,,,::;;:::,,:::,,,:,,.,;:,,......,::..............
.............:;::::::::,,...................,:::::::::,...............
.................................................,,,..................
......................................................................

......................................................................
..........................................,,,.........................
.........................,,,..........,,,,,,,:........................
....................,,,,,,,,:,......,:,,.....,:.......................
..................,,,,......,:.....,:.........,:......................
..................,,.........,,....,,..........,:.....................
...................:..........:,....:,........,:+,....................
...................,,........,::.....:,.....,,::;,....................
....................:.....,,::;:.....,:...,:,,:,;.....................
....................,,.,,,,::.;.......,::,,...,;;,...,................
.....................+:,,...,::........;:,,,..;;.....:,::.............
....................;;::,..,+:........::,,:;;;,......,,,,.............
..................,:;::,,;;:,.......,,:::,,,;;........................
................,:,...::,;+:;,.....::,...,,::?:,,.....................
...............,:..,:,,:,;,.::,...,,...,,....,:,:.....................
..............,:.....,,:,,,.,::...:,...,,,....,,:,....................
..............,,....,,.,:,,..:,:..,:.....:;....:,:....................
..............,.,,,.,,::;::..,.,:.,;.....,;....,::....................
.............,,..,;:,....,;,:,..::,;,.....:,...,:;....................
.............,,....:::,,,,,:+;,,,:;;:......:...;;,,...................
.............::,,,,,:;,,,,,,:;;,..::::.....,,.:+,::.,,,,,.............
.....,,:;,...,,,......,,,.....,::::,,:,...,,;:;,.++:,,,:,,............
.....:,::....,,.....,,,,::,.....:;,...:..,;;*+::,,.:,;:,.,,...........
..............;:,::,::::,,::,,,.:+:,,,,;.....,:;,,,.::...,,...........
............,::,..,,,,,,,,,::,::,.,:;:,;:,,,,.,:;:::::,.,,............
............,:...,,,,,,,,..,,::,.,,,..,,::::::..:;:;+?*::,............
............,:.,,,,:,.......,,.,,,.,;:,,..,,:;:,::,.++,:*;............
............:;,:,,::.......,,.,,,,:;,........:+:;;+%*:,;++............
........,,,,;:;:,,,::,.....:,:,,:,:....+,.....:*;,,,,,+*+;............
......,,:::::;::;;;;+++*++**+:,,;,,....;:,,,,,;;;;;;;;;+;::::::,......
................,,,,,,,,,,,,,,,,,,,,,,,,::,,,::,,,,,,,,,,,,,,.........
......................................................................
......................................................................

......................................................................
............................................,,:,,::,..................
.........................................,::::;++,:;:,................
.......................................,::,.....,:..::................
.......................................;,........,:.,:................
.......................................:;,.......:+::;;,..............
........................................:;,..,,::*:,,:+*,.............
..........................................::::,,:,...,,+*,............
..............................,:,;,............,:..,:,..;:............
..............................,,,,,............;,..;;...::............
...............................................;;+:,:...::,...........
..............................................,;,,:.:...;:............
.........................................,,,,::.,:::;...;,............
....................................,,,::::,,;:....,;...:,............
..................................,::,,.......::,,.,:...:,............
.........................,,,,,,::::,...........,,:+;,..,:,............
........,:,,,,,,,::::+::::,,,,,,................,::;...:+.............
.......:+;;*;:::::,,,:+::+;,:,,...............,;;::;::,,+:,...........
....,,,,,.:+..........,:.,,.,,,...............:::,.,;*:+?:,,..........
.,:;::;;;;++;;;;;;::,,,+:.........,,,+?;:;;;;::,,,,,,++++::*%*+,,,,,..
.,,,,,,,,,,,,,,,,,,,,,,;;:::::::::,,,:::,,::,,,,,,,,,:::,,,::::,,,,,..
..........................,...........................................
......................................................................

......................................................................
..........................................................,,::::,.....
........................................................,::,,...:,....
.......................................................,:.......,:....
.......................................................,:........,,...
............................................::;,........,:......,;;...
...........................................,,,:,.........::..,,,:;:...
.................................................,,::::::::*;,,.,;,...
.............................................,,,::,,....,,,,;:,::,....
...................................,,,,,::;:,::;,......:..,:;;,,......
................................,,,,,,,...,:...,,.....::...::,........
.............................,,,,..........,,...:.....;:,,,:,.........
..........................,,,,.............,;...,,...,:,:,;,..........
.....................,,,,:,,.............,,::;,,:;:::;,,.:;...........
................,:,,,,,,,,............,,,:,.,+,,..,:,:.,,.:...........
............,,:;++,...,:,,............,,....::....:.,,..,,,...........
........,:;;;:,,.,:...,,,,.................,,:...,:.:....:,...........
....,;++;:,,....,,:;..............,,......,,,,...,:.:...,:............
...,;,:,..,,,::,,,,,:............,,.....,:,,:.....:;::,.,,............
....:..:::,,,.......,:.........,,,....,,,.,:,.....,+:;;;:,............
...,,.,:.............,:,......,,..,,,,,,,,,.......,;;:.;;;............
.,,;::+:,,,,,.......,.,::,.,::,,,;%*;;;;;:::,,,.....,+;++,;+;,........
.,,:::,,,,,,,......,,,,,:;;;;::::,::::::,,,,,,,..,,,,++;::;*;,........
......................................................................
...........,,,........................................................

......................................................................
...................,,,,,,.............................................
..................:::::::::,..........................................
.................,:.......,:::,,......................................
.................;,..........,,::.....................................
................::..............:,....................................
................:...............;,....................................
...............:,..............,:.....................................
..............,:...............:,.....................................
..............;:,,.............:......................................
..............+;,;+:,.........,:......................................
..............::,,::::,,......:,......................................
...............;,,:,.,,:::,,,:,.......................................
...............+:,.......,,:+;,.......................................
...............,;*;,.......,;*::,.....................................
.................+;.......,:,;.;::,...................................
................:;;:;:..,::,:,.:,,::,...........,:,...................
...............;;..::*;;,,.:,..::,,.::,.........,;,...................
..............,*,,:,.:+%.,:,.,::,,::,,::.......,,,....................
..............:+,:,...:S*:,.,:,,...,::.,;,............................
..............+;:......,;...:,,:.....,:.:+,...........................
............,:;.:......,:...:::.......,:.,::..........................
..........,;;:;,::.....,:...,?;........:...;,.........................
.........,++:;;;,::.....:,..,+,........:..::::........................
........,;,.,:,...,:,.....,::;........,:.::..::,......................
.......::...:..,,;;::,....;,:,........,+:,....,:,.....................
......::..,:+:;+;+*+::;:,,:.*+,.......,;,.......;;,...................
.....,;..,:,*+;;;;;.,:*+??+:+*;:,,,...::,:+;,,,;;:::,.................
......:,.,:,::+++;;..;;,;::*,,;:,,,:..:,..:;,:+::,::::,...............
.......:,,;:+;;+++;;,;++,..:..,,,:,,..:....,:..+*:::::+,..............
........,::;;::+**;;:,;?;,::.....,:,.:+.....:,.:,:,.,::::,............
................,;*:...,;::;,.....,,:::,....,:,:..:,..,:::,...........
..................,+*..,;;.,::::::::,.,:.....:;,...:,...:,:...........
....................;*::,,:,.,:;,,.....:,....:+.....:,....:,..........
.....................::...,:;..,+:.....,:....,,.....,:....:,..........
......................::...:*+,.,+,....,;....:,......:...,:...........
.......................:,,:,.;+:::?,....::...:,......:..,:............
..................,,::::?+::::;:,,+*,....;,..:.......;,,:,............
...............,:;+;:,,,..,....::..;:....,?;.;,...,::;+,..............
..............,;++;:::::::::::::,..,;:..,:;;:;+::+;:,:,...............
,::,::,::,,,,:;;;;;;;;;;;++++;;;;;;;*S:::,.,+::;;;;:;:::::::::,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,+,....,+:::::::::::::,::,,,,,,,,,
.....................................::....,:.........................
.....................................;:::;+;,.........................
.....................................;;+;;:...........................
......................................................................

3. Sit in the crow pose, a squatting position with your knees pulled up to your chest and the soles of your feet flat on the floor. Keep your back straight. Fold your arms around your knees with your fingers folded in the Venus grip. Begin with fire breathing. Continue for one to three minutes. Breathe in, breathe out, and relax.

This exercise allows the energy of the lowest three chakras to circulate and enables flow to the hips and intestines.

......................................................................
......................................................................
......................................,,..............................
.....................................,*+;:,...........................
......................................::.,;:,.........................
.......................................,:..,;+:.......................
........................................,:...,+.......................
.........................................;:,,;,......................,
.........................................:,,,:,......................,
.........................................,,..,,......................,
.........................................,:..,,.......................
.........................................,,...:.......................
.........................................,,...:......................,
.........................................,,...:,.....................,
.........................................:,...:,.....................,
.........................................:....:......................,
........................................,;...,:......................,
........................................:,....+,....,,...............,
........................................:,....:+....:,...............,
........................................,,.....+;....................,
........................................:,.....,*,...................,
........................................;+::,,,.:+...................,
......................................,:::,:::;+;%;..................,
.....................................,:........,,;%;,................,
..............,,,,,............,,....:++::...:....,+%:...............,
.........,,::::+;:,;;,....,::::::;*+:::++;:,.::,,...;*;...............
......,:::,,...,::.,,;+:,:,,......+;:...:::,:,,,::...:;;,............,
......::.........,:.,;;:...,,,,,,,,,:,..,::,.::,.,:,..,:+;,..........,
......,:,.........,::,:....,,,,,,,,,:;+,.:,,:,,,,,.::,..,:;:,........,
........:,.......,,*;;,..............;+:;;::+;;;;;;;;;;;::;++,.......,
......,,,;:,:;++++;++*+;:,,,,,:,,,,,,,,,,,,,:,,;*;,,,;*?++:,,........,
.......,,,,,,:,,,,,,,,.,,::;;;;::;;:::;;::::;:,:+*:,,,::;;:..........,
.....................................................................,
.....................................................................,

4. Lie on your back. Inhale and lift both legs to 90°. Exhale and lower your legs again. Continue this rhythmically, breathing deeply, for one to three minutes.

This exercise strengthens the abdominal muscles and the navel point and balances the prana and apana.

.....................................................................:
.....................................................................:
.......................................,+?*;.........................:
..........................:............:%::%?;::...........,,,,,.....,
....:::;++;:,.............,.............,:;*?+:;+:......,;+;;:,:,....,
...**::,,..:*;,............................:+,..,*+,....;,,....,:,...,
,,,*;:::;;;:,:;;;:,,,,,,,,,,,,,,,,,,,,,..,,,,::.,:.,*:,.:,.......:,..,
,,,,,,,,,,:::,..,:;++;:,,,,,,,,,,,,,,,,..,,,:,,:,,.,;;**;;,.....,;:..,
.............,::,...,++;;,,.......,,,...........:::,:..;*+::,,,::;;..:
...............,,::,:,.,,,:::::::::::::::,,...,,::::;;,.,:;;+;,,,;,..:
..................,;;.....,,:::,,,,.....,,:;;::;,...,;+,..:,;+:::,...:
...................,:....,,,,,,,,,.........,:...:.....,...,:;,.......:
...................,:..,,,,,,,,.............,,..:,......,::,........,:
..................;*::::,,,,,,,,,,,,,:::::,,,;,,,;,::::::,..........,:
..................,,,,,,,,,,,,,,,,,,::::,,,,,:,,::,,,...............,:
....................................................................,:
....................................................................,:

5. Lie on your stomach. Place your hands in the Venus grip under your waist. Inhale. Lift your head and hands as high as possible. Perform fire breathing. Continue for one to three minutes. Inhale, exhale, and relax.

This exercise strengthens the lower back, allows energy to flow to the middle back, and opens the nerve channels in the solar plexus area.

Page 131

......................................................................
..................................:%;.................................
.................................,?%*,................................
................................,%S@%*,...............................
................................+#?%%%+...............................
...............................,?++?+:::..............................
..............................,;..+?%,.::.............................
.............................,;,.++++;:.;;............................
.............................;,.;:...,+..;,...........................
...........................,+;:*;.....:;,+;,..........................
..........................,%#**%,.....;?+;+*:.........................
..........................+?:.,:.....,??,.,*,.........................
.........................:SS::*:......,:;,:+*,........................
........................:;??,,;.........;S*:++,.......................
.......................,:*+:.::,:::::,,,;++.,*?.......................
......................,;.%;::+;::,,,,::;*++,.:%;......................
......................*:.+;;+,..........,*:...;%;.....................
.....................,*..+:++............;:....?+,....................
.....................,;..,;;;............,;....+;,....................
.....................,:...::?.............+....;;,....................
.....................:,..,:;S:............+....,;,....................
.....................;,..:,:%;.....,.....,%,....;,....................
.....................;..,:,:?*..,::;;:,..;+:....::....................
.....................*,.,::,;S;**+:.,;**:*,:....+,....................
.....................;:.:,;.:%%,;;:..;+;*%.:,..,;.....................
......................;.:::,;??,......,.+?:.:..,;.....................
......................+?:;;;;;,,..;+;..+*+*,:..,:.....................
......................+%;*::,;.*?:;*+,+%;;:,::.::.....................
......................:?S;,;:;.+?+;;;;;?,:;:.;:;,.....................
......................,+*..:,..,;;;+;+++.,;:..+*......................
.......................,+..:.....:;+#*:...,...,*......................
.......................:;..:......,+?,.........+,.....................
.......................,;.;+.......;,..........+,.....................
........................;.:?,.....,;..........,;......................
........................;,.,;;,...,;:....,:,..;,......................
.............,,,,,,,,,::::..,+*;...:+..,;+;..,;:::,,,,,...............
.............,,,,,,,,,,:,+:,,,:*?;,:++*;:,.,,;;,,,,,,,,...............
.........................;;:::::;+;:;;;::::::+:.......................
.........................:;..................:,.......................
.........................,;..................:,.......................
.........................;+,,,,..........,,,:;+,......................
...........,,..........,;?;::+::::;+:*;;+::;+?+:,.....................
..........:+:.........:++,:;;:,...;,.;,;,.,:.:;::.....................
..........::,........:::..*,:::...;,.,*:.,:,..;;:,....................
....................::.;.,+,,::...,;..,,,:,...:;,:....................
...................,*,.;:::,,::....*...,,.......,:....................
...................,;..::.,:::,,...;,...........,;,...................
..................,::,,....,:.,:...::............:::,,................
...............,::;**,;,......,:....;...........,,..;;................
..............,+:,..,,:,.......:....;,.....,,::::,::+;................
..............;*;+:::,.........;....:....,::,,..,,,,,;;,..............
............,:::,..,,::,......,;....:,..,;,..,:::,,,:*+::.............
...........::,;,.......,:,..........:,.,;,..::,.....,;+.::............
...........;,,,.........,:,.....,,,:;,:;:.,;,......,:::.,:............
...........:,.............:,..,::,:;:::,.,;,............;,............
...........::.............,+*:;:,,,,:,,,;:;,...........;:.............
............::,,,,,.,,,::;;:::,,:::,,,:,,.,;:,,......,::..............
.............:;::::::::,,...................,:::::::::,...............
.................................................,,,..................
......................................................................

......................................................................
..........................................,,,.........................
.........................,,,..........,,,,,,,:........................
....................,,,,,,,,:,......,:,,.....,:.......................
..................,,,,......,:.....,:.........,:......................
..................,,.........,,....,,..........,:.....................
...................:..........:,....:,........,:+,....................
...................,,........,::.....:,.....,,::;,....................
....................:.....,,::;:.....,:...,:,,:,;.....................
....................,,.,,,,::.;.......,::,,...,;;,...,................
.....................+:,,...,::........;:,,,..;;.....:,::.............
....................;;::,..,+:........::,,:;;;,......,,,,.............
..................,:;::,,;;:,.......,,:::,,,;;........................
................,:,...::,;+:;,.....::,...,,::?:,,.....................
...............,:..,:,,:,;,.::,...,,...,,....,:,:.....................
..............,:.....,,:,,,.,::...:,...,,,....,,:,....................
..............,,....,,.,:,,..:,:..,:.....:;....:,:....................
..............,.,,,.,,::;::..,.,:.,;.....,;....,::....................
.............,,..,;:,....,;,:,..::,;,.....:,...,:;....................
.............,,....:::,,,,,:+;,,,:;;:......:...;;,,...................
.............::,,,,,:;,,,,,,:;;,..::::.....,,.:+,::.,,,,,.............
.....,,:;,...,,,......,,,.....,::::,,:,...,,;:;,.++:,,,:,,............
.....:,::....,,.....,,,,::,.....:;,...:..,;;*+::,,.:,;:,.,,...........
..............;:,::,::::,,::,,,.:+:,,,,;.....,:;,,,.::...,,...........
............,::,..,,,,,,,,,::,::,.,:;:,;:,,,,.,:;:::::,.,,............
............,:...,,,,,,,,..,,::,.,,,..,,::::::..:;:;+?*::,............
............,:.,,,,:,.......,,.,,,.,;:,,..,,:;:,::,.++,:*;............
............:;,:,,::.......,,.,,,,:;,........:+:;;+%*:,;++............
........,,,,;:;:,,,::,.....:,:,,:,:....+,.....:*;,,,,,+*+;............
......,,:::::;::;;;;+++*++**+:,,;,,....;:,,,,,;;;;;;;;;+;::::::,......
................,,,,,,,,,,,,,,,,,,,,,,,,::,,,::,,,,,,,,,,,,,,.........
......................................................................
......................................................................

......................................................................
............................................,,:,,::,..................
.........................................,::::;++,:;:,................
.......................................,::,.....,:..::................
.......................................;,........,:.,:................
.......................................:;,.......:+::;;,..............
........................................:;,..,,::*:,,:+*,.............
..........................................::::,,:,...,,+*,............
..............................,:,;,............,:..,:,..;:............
..............................,,,,,............;,..;;...::............
...............................................;;+:,:...::,...........
..............................................,;,,:.:...;:............
.........................................,,,,::.,:::;...;,............
....................................,,,::::,,;:....,;...:,............
..................................,::,,.......::,,.,:...:,............
.........................,,,,,,::::,...........,,:+;,..,:,............
........,:,,,,,,,::::+::::,,,,,,................,::;...:+.............
.......:+;;*;:::::,,,:+::+;,:,,...............,;;::;::,,+:,...........
....,,,,,.:+..........,:.,,.,,,...............:::,.,;*:+?:,,..........
.,:;::;;;;++;;;;;;::,,,+:.........,,,+?;:;;;;::,,,,,,++++::*%*+,,,,,..
.,,,,,,,,,,,,,,,,,,,,,,;;:::::::::,,,:::,,::,,,,,,,,,:::,,,::::,,,,,..
..........................,...........................................
......................................................................

......................................................................
..........................................................,,::::,.....
........................................................,::,,...:,....
.......................................................,:.......,:....
.......................................................,:........,,...
............................................::;,........,:......,;;...
...........................................,,,:,.........::..,,,:;:...
.................................................,,::::::::*;,,.,;,...
.............................................,,,::,,....,,,,;:,::,....
...................................,,,,,::;:,::;,......:..,:;;,,......
................................,,,,,,,...,:...,,.....::...::,........
.............................,,,,..........,,...:.....;:,,,:,.........
..........................,,,,.............,;...,,...,:,:,;,..........
.....................,,,,:,,.............,,::;,,:;:::;,,.:;...........
................,:,,,,,,,,............,,,:,.,+,,..,:,:.,,.:...........
............,,:;++,...,:,,............,,....::....:.,,..,,,...........
........,:;;;:,,.,:...,,,,.................,,:...,:.:....:,...........
....,;++;:,,....,,:;..............,,......,,,,...,:.:...,:............
...,;,:,..,,,::,,,,,:............,,.....,:,,:.....:;::,.,,............
....:..:::,,,.......,:.........,,,....,,,.,:,.....,+:;;;:,............
...,,.,:.............,:,......,,..,,,,,,,,,.......,;;:.;;;............
.,,;::+:,,,,,.......,.,::,.,::,,,;%*;;;;;:::,,,.....,+;++,;+;,........
.,,:::,,,,,,,......,,,,,:;;;;::::,::::::,,,,,,,..,,,,++;::;*;,........
......................................................................
...........,,,........................................................

......................................................................
...................,,,,,,.............................................
..................:::::::::,..........................................
.................,:.......,:::,,......................................
.................;,..........,,::.....................................
................::..............:,....................................
................:...............;,....................................
...............:,..............,:.....................................
..............,:...............:,.....................................
..............;:,,.............:......................................
..............+;,;+:,.........,:......................................
..............::,,::::,,......:,......................................
...............;,,:,.,,:::,,,:,.......................................
...............+:,.......,,:+;,.......................................
...............,;*;,.......,;*::,.....................................
.................+;.......,:,;.;::,...................................
................:;;:;:..,::,:,.:,,::,...........,:,...................
...............;;..::*;;,,.:,..::,,.::,.........,;,...................
..............,*,,:,.:+%.,:,.,::,,::,,::.......,,,....................
..............:+,:,...:S*:,.,:,,...,::.,;,............................
..............+;:......,;...:,,:.....,:.:+,...........................
............,:;.:......,:...:::.......,:.,::..........................
..........,;;:;,::.....,:...,?;........:...;,.........................
.........,++:;;;,::.....:,..,+,........:..::::........................
........,;,.,:,...,:,.....,::;........,:.::..::,......................
.......::...:..,,;;::,....;,:,........,+:,....,:,.....................
......::..,:+:;+;+*+::;:,,:.*+,.......,;,.......;;,...................
.....,;..,:,*+;;;;;.,:*+??+:+*;:,,,...::,:+;,,,;;:::,.................
......:,.,:,::+++;;..;;,;::*,,;:,,,:..:,..:;,:+::,::::,...............
.......:,,;:+;;+++;;,;++,..:..,,,:,,..:....,:..+*:::::+,..............
........,::;;::+**;;:,;?;,::.....,:,.:+.....:,.:,:,.,::::,............
................,;*:...,;::;,.....,,:::,....,:,:..:,..,:::,...........
..................,+*..,;;.,::::::::,.,:.....:;,...:,...:,:...........
....................;*::,,:,.,:;,,.....:,....:+.....:,....:,..........
.....................::...,:;..,+:.....,:....,,.....,:....:,..........
......................::...:*+,.,+,....,;....:,......:...,:...........
.......................:,,:,.;+:::?,....::...:,......:..,:............
..................,,::::?+::::;:,,+*,....;,..:.......;,,:,............
...............,:;+;:,,,..,....::..;:....,?;.;,...,::;+,..............
..............,;++;:::::::::::::,..,;:..,:;;:;+::+;:,:,...............
,::,::,::,,,,:;;;;;;;;;;;++++;;;;;;;*S:::,.,+::;;;;:;:::::::::,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,+,....,+:::::::::::::,::,,,,,,,,,
.....................................::....,:.........................
.....................................;:::;+;,.........................
.....................................;;+;;:...........................
......................................................................

......................................................................
......................................................................
......................................,,..............................
.....................................,*+;:,...........................
......................................::.,;:,.........................
.......................................,:..,;+:.......................
........................................,:...,+.......................
.........................................;:,,;,......................,
.........................................:,,,:,......................,
.........................................,,..,,......................,
.........................................,:..,,.......................
.........................................,,...:.......................
.........................................,,...:......................,
.........................................,,...:,.....................,
.........................................:,...:,.....................,
.........................................:....:......................,
........................................,;...,:......................,
........................................:,....+,....,,...............,
........................................:,....:+....:,...............,
........................................,,.....+;....................,
........................................:,.....,*,...................,
........................................;+::,,,.:+...................,
......................................,:::,:::;+;%;..................,
.....................................,:........,,;%;,................,
..............,,,,,............,,....:++::...:....,+%:...............,
.........,,::::+;:,;;,....,::::::;*+:::++;:,.::,,...;*;...............
......,:::,,...,::.,,;+:,:,,......+;:...:::,:,,,::...:;;,............,
......::.........,:.,;;:...,,,,,,,,,:,..,::,.::,.,:,..,:+;,..........,
......,:,.........,::,:....,,,,,,,,,:;+,.:,,:,,,,,.::,..,:;:,........,
........:,.......,,*;;,..............;+:;;::+;;;;;;;;;;;::;++,.......,
......,,,;:,:;++++;++*+;:,,,,,:,,,,,,,,,,,,,:,,;*;,,,;*?++:,,........,
.......,,,,,,:,,,,,,,,.,,::;;;;::;;:::;;::::;:,:+*:,,,::;;:..........,
.....................................................................,
.....................................................................,

.....................................................................:
.....................................................................:
.......................................,+?*;.........................:
..........................:............:%::%?;::...........,,,,,.....,
....:::;++;:,.............,.............,:;*?+:;+:......,;+;;:,:,....,
...**::,,..:*;,............................:+,..,*+,....;,,....,:,...,
,,,*;:::;;;:,:;;;:,,,,,,,,,,,,,,,,,,,,,..,,,,::.,:.,*:,.:,.......:,..,
,,,,,,,,,,:::,..,:;++;:,,,,,,,,,,,,,,,,..,,,:,,:,,.,;;**;;,.....,;:..,
.............,::,...,++;;,,.......,,,...........:::,:..;*+::,,,::;;..:
...............,,::,:,.,,,:::::::::::::::,,...,,::::;;,.,:;;+;,,,;,..:
..................,;;.....,,:::,,,,.....,,:;;::;,...,;+,..:,;+:::,...:
...................,:....,,,,,,,,,.........,:...:.....,...,:;,.......:
...................,:..,,,,,,,,.............,,..:,......,::,........,:
..................;*::::,,,,,,,,,,,,,:::::,,,;,,,;,::::::,..........,:
..................,,,,,,,,,,,,,,,,,,::::,,,,,:,,::,,,...............,:
....................................................................,:
....................................................................,:

......................................................................
.....................................................,,...............
.......,:,;:....,,,,...............................,:*?,..............
.......,:::,....:,,,,,,,.........................,:;::?:..............
...............,,.....,,,,..........,;;;;,.,,,:;,::,.,:...............
..............,,.........,;....,,,,;+:,,?+:::::;:,..,:,...............
.............,:..........,+;,:;;;:::::::*:......:...:,................
.............,:..........:,;,,::.....:;:,:.,,:,,;::::.................
..,,,,,,,,,,,,,::,......,,.:..,;:,,,:+:,,+;::;;::,,,..,,,,,,,,,,,,,,,,
..,,,,,,,,,,,,,,:,,,..,,,..,:,.......;:,,:;,,,,,,,::::,,,,,,,,,,,,,,,,
...................,:::,,:;;+;;::,,:+:,,,,,:,,,::,,,:;,,..............
.....................::,:::,,,:::,,;+::...,,....,,...,,::,............
....................,:,:,...........,...,,:,,,,,,......,:+:,..........
....................,,::,,............,:;,,,,............,:,,.........
.......................:::,,...,,,,,::,,:.................,:,,,,......
...............,,,,,,,,,:::;:,,,,,,.,,..::,,,,,,,,,,,......::,.,,.....
..............,:.........,,:,,,,,,,,,;:,,::,:,,,,,,,:,...,:;,...,.....
...............,,,,,............,,,,,,,,....:,,,,,,,,,,,,,,,,,,,,.....
................,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.......
......................................................................
......................................................................

................,:,:.................................................,
................,,,,.................................................,
....,::::;;:;:,..,,,,,,,,,,,::;;;;;::,,,,,,,,,,................,:,...,
..,:,,...,:,.:+::,,.,,,,::,,;:::::::;;,,,,,:;;::::::,,,....,,,::+:+:.,
..,;.......:,:;,..,;,,,,:,..:,,,,,,,,,,,,....,,:;;;++;;;;;;;;::;:,+;.,
...,:,,,,,,:*;,...,:,,,:+:::;+::,,,,,,,:::,:,,,,,,:;;,,,,,,,:;,,:::..,
....,,:+:,,,,,::,,:,,,,,,,,,,+;:+?::;+*:,,,::::,::::+*::::,,,::,,....,
......::,:,,,,,,::::,,,,,:::::::;+;;*?+;:::::;:,,,,,,................,
............,.,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.......................:
,,...................................................................:
.....................................................................,

6. Relax on your back for one to three minutes with your hands relaxed at your sides, palms facing up (6A). Then pull your knees toward your chest and wrap your arms around them. Lift your head so that your nose is between your knees (6B). Roll back and forth over your back, from the crown to the tailbone and back, for one minute.

This exercise and the next one relax the back and allow the energy from the previous exercises to spread.

......................................................................
.......................................,+*+,..........................
.....................................:;;*#+...........................
...................................,+;,.,%,...........................
.................................:;;,...++............................
...............................:;:,....:?:............................
..............................:+......,*+.............................
..............................,+,.....+?,.............................
...............................,*::,,:S;..............................
...............................;*:::;%#,..............................
...............................::....S*...............................
...............................;,...,S,...............................
..............................,;....:?................................
..............................,:....,+................................
..............................:,....,;................................
..............................;,....,;................................
..............................;,....,;................................
..............................;......;................................
..............................;......;,........,......................
..............................;......;,.......,;,,;,..................
..............................;......;,.......,,,,+:..................
..............................;......+:.........,..,..................
.............................,;......,+,..............................
.............................,:.......::..............................
.............................;,.......,;..............................
............................:;........*:..............................
........................,:;;+;:::,..,;*...............................
......................,;;:::;;+;:;++:,:...............................
.....................:;,.,;;::::::,..,:...............................
....................;:...:;::::,.....,:...............................
...................,*...:*:,,........,;...............................
...................,:::;:............,;...............................
......................:,.............,;...............................
....................,:,...............;,..............................
..................,:,.................;,..............................
.................,:,..................;...............................
...............,:,...................,;...............................
..............,;,....................,:...............................
.............,:,.....................,:...............................
............,*,......................;,...............................
.............;:.....................,;................................
..............,:....................::................................
...............,:.......,:.........,;.................................
................:,......:+,.....,;;;,.................................
................,;,.,,,,,;;+:::;+*....................................
........,,,,,,,,,,+*+*;::;++;,,.,;,,,,,,,,,,,,,,,,,,,.................
.......,::::::::::;?*,;:,:;;;...;,::,,,,,,,,,,,,,:,::.................
..................:%+,.:::*:,,,:*,............,,,.....................
..................:%+,...;+:,,,,,:;;..,:,,+;*+;;;;::::,,..............
.................;;;?...:+.........:;**;:+++;.....,,,:::::,...........
...............:;*?##?;;*:..........,S:..,:;.............,;...........
..............,:;,;*:%%%;,...........+...,;..............::...........
..............:::;?:,.%%:,..........,%,..;,.............,;............
.............,*?+;;+;?%:::,,,,:,,,.,?@:..;..............:,............
.............,??:.:::*#;;::;++;:;,:;+*;..:,............::.............
........,,,,,,;.:;:,:++,,:::.,::..,.;;+:+**+++++;:::;;;+::::::........
.......,;;;*++,::,,:;:,,:,.,::,..,:+??*+;;;::::::::,,:................
........:;;;;+:,:;:;;::,.,++;:;;;;;;,,,,,,,,..........................
............,?*::%*+;:,,,;+,,,,.......................................
.............;:..,,,..................................................
......................................................................
......................................................................

..............................,::,,,..................................
............................,,,,,,,,:,,,..............................
..........................,::,,,,,,,,,,,,,,,..........................
.........................;;,,,,,,,,,,,,,,,,,,,,.......................
........................:;::;,,,,,,,,,,,.,,,,,::,.....................
...............,,,.....,:,,,;;........,,,,....,,:;:,,.................
...............,:;,....,,,,,,;:,.........,,......,:,,,,,..............
................,,.....:.....,::::,.......,,.....,:....,,,,,..........
.......................,.......,:+;::,,,,,,,,,...,+;;;,,..,,:::,,.....
....,:,,,,,;:,,,,,,::,,:.........,:,:;;:::::::,..,:,,:;;;;:,,:.,:.....
....::;::,,*+,,,,,.,,..:,..,,,,,.::.,,.....,,,,,.,,.....,,;++,.,+.....
.....,;::::,:;;;;;+++;+;:,,,,,,,..,;:........,,,,:,.........,:,,;,....
......,:,,:::*:,,,:,,,..........,,,+;,,,,,,,,:,,,,,,:::::;;;;++:+;,...
....:;:;,,:,,+;,,,,,,,,::::,::,,,,,.,,,,,,,,,................,,,,.....
....,::,,,,,..,...,,..................................................
......................................................................
......................................................................

7. The shoulder stand. Lie on your back. Lift your legs 90° off the ground. Then lift your body so that it is perpendicular to the ground from your shoulders to your feet. Use your arms for support, with your elbows on the ground. Your hands should support your body firmly (7A). The weight of the body rests on the shoulders, elbows, and neck. The chin is pushed toward the chest. Begin in this position with powerful fire breathing. Continue for one to three minutes. Then move into the plow pose while continuing with fire breathing (7B). Bend carefully from the waist and lower the legs over the head to the floor. The toes are pointed and pointing away from the body, the tops of the toes resting on the floor. The legs should be straight. The arms are stretched out behind you and pointing away from the back. Continue with the fire breath for another one to two minutes. As you breathe, stretch your legs a little further away from your torso so that you feel a gentle stretch in your upper back and neck. Then take a deep breath in. Breathe out and relax. Slowly come out of this pose by unwinding your back vertebra by vertebra, from the crown of your head to your tailbone. Be aware of each vertebra as you slowly lie down again. Then relax lying on your back.

These exercises loosen the upper back and the nerve channels located there, allowing the flow of kundalini energy. They also stimulate the thyroid and parathyroid glands.

Page 132

................,:,:.................................................,
................,,,,.................................................,
....,::::;;:;:,..,,,,,,,,,,,::;;;;;::,,,,,,,,,,................,:,...,
..,:,,...,:,.:+::,,.,,,,::,,;:::::::;;,,,,,:;;::::::,,,....,,,::+:+:.,
..,;.......:,:;,..,;,,,,:,..:,,,,,,,,,,,,....,,:;;;++;;;;;;;;::;:,+;.,
...,:,,,,,,:*;,...,:,,,:+:::;+::,,,,,,,:::,:,,,,,,:;;,,,,,,,:;,,:::..,
....,,:+:,,,,,::,,:,,,,,,,,,,+;:+?::;+*:,,,::::,::::+*::::,,,::,,....,
......::,:,,,,,,::::,,,,,:::::::;+;;*?+;:::::;:,,,,,,................,
............,.,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.......................:
,,...................................................................:
.....................................................................,

......................................................................
.....................................................,,...............
.......,:,;:....,,,,...............................,:*?,..............
.......,:::,....:,,,,,,,.........................,:;::?:..............
...............,,.....,,,,..........,;;;;,.,,,:;,::,.,:...............
..............,,.........,;....,,,,;+:,,?+:::::;:,..,:,...............
.............,:..........,+;,:;;;:::::::*:......:...:,................
.............,:..........:,;,,::.....:;:,:.,,:,,;::::.................
..,,,,,,,,,,,,,::,......,,.:..,;:,,,:+:,,+;::;;::,,,..,,,,,,,,,,,,,,,,
..,,,,,,,,,,,,,,:,,,..,,,..,:,.......;:,,:;,,,,,,,::::,,,,,,,,,,,,,,,,
...................,:::,,:;;+;;::,,:+:,,,,,:,,,::,,,:;,,..............
.....................::,:::,,,:::,,;+::...,,....,,...,,::,............
....................,:,:,...........,...,,:,,,,,,......,:+:,..........
....................,,::,,............,:;,,,,............,:,,.........
.......................:::,,...,,,,,::,,:.................,:,,,,......
...............,,,,,,,,,:::;:,,,,,,.,,..::,,,,,,,,,,,......::,.,,.....
..............,:.........,,:,,,,,,,,,;:,,::,:,,,,,,,:,...,:;,...,.....
...............,,,,,............,,,,,,,,....:,,,,,,,,,,,,,,,,,,,,.....
................,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.......
......................................................................
......................................................................

......................................................................
.......................................,+*+,..........................
.....................................:;;*#+...........................
...................................,+;,.,%,...........................
.................................:;;,...++............................
...............................:;:,....:?:............................
..............................:+......,*+.............................
..............................,+,.....+?,.............................
...............................,*::,,:S;..............................
...............................;*:::;%#,..............................
...............................::....S*...............................
...............................;,...,S,...............................
..............................,;....:?................................
..............................,:....,+................................
..............................:,....,;................................
..............................;,....,;................................
..............................;,....,;................................
..............................;......;................................
..............................;......;,........,......................
..............................;......;,.......,;,,;,..................
..............................;......;,.......,,,,+:..................
..............................;......+:.........,..,..................
.............................,;......,+,..............................
.............................,:.......::..............................
.............................;,.......,;..............................
............................:;........*:..............................
........................,:;;+;:::,..,;*...............................
......................,;;:::;;+;:;++:,:...............................
.....................:;,.,;;::::::,..,:...............................
....................;:...:;::::,.....,:...............................
...................,*...:*:,,........,;...............................
...................,:::;:............,;...............................
......................:,.............,;...............................
....................,:,...............;,..............................
..................,:,.................;,..............................
.................,:,..................;...............................
...............,:,...................,;...............................
..............,;,....................,:...............................
.............,:,.....................,:...............................
............,*,......................;,...............................
.............;:.....................,;................................
..............,:....................::................................
...............,:.......,:.........,;.................................
................:,......:+,.....,;;;,.................................
................,;,.,,,,,;;+:::;+*....................................
........,,,,,,,,,,+*+*;::;++;,,.,;,,,,,,,,,,,,,,,,,,,.................
.......,::::::::::;?*,;:,:;;;...;,::,,,,,,,,,,,,,:,::.................
..................:%+,.:::*:,,,:*,............,,,.....................
..................:%+,...;+:,,,,,:;;..,:,,+;*+;;;;::::,,..............
.................;;;?...:+.........:;**;:+++;.....,,,:::::,...........
...............:;*?##?;;*:..........,S:..,:;.............,;...........
..............,:;,;*:%%%;,...........+...,;..............::...........
..............:::;?:,.%%:,..........,%,..;,.............,;............
.............,*?+;;+;?%:::,,,,:,,,.,?@:..;..............:,............
.............,??:.:::*#;;::;++;:;,:;+*;..:,............::.............
........,,,,,,;.:;:,:++,,:::.,::..,.;;+:+**+++++;:::;;;+::::::........
.......,;;;*++,::,,:;:,,:,.,::,..,:+??*+;;;::::::::,,:................
........:;;;;+:,:;:;;::,.,++;:;;;;;;,,,,,,,,..........................
............,?*::%*+;:,,,;+,,,,.......................................
.............;:..,,,..................................................
......................................................................
......................................................................

..............................,::,,,..................................
............................,,,,,,,,:,,,..............................
..........................,::,,,,,,,,,,,,,,,..........................
.........................;;,,,,,,,,,,,,,,,,,,,,.......................
........................:;::;,,,,,,,,,,,.,,,,,::,.....................
...............,,,.....,:,,,;;........,,,,....,,:;:,,.................
...............,:;,....,,,,,,;:,.........,,......,:,,,,,..............
................,,.....:.....,::::,.......,,.....,:....,,,,,..........
.......................,.......,:+;::,,,,,,,,,...,+;;;,,..,,:::,,.....
....,:,,,,,;:,,,,,,::,,:.........,:,:;;:::::::,..,:,,:;;;;:,,:.,:.....
....::;::,,*+,,,,,.,,..:,..,,,,,.::.,,.....,,,,,.,,.....,,;++,.,+.....
.....,;::::,:;;;;;+++;+;:,,,,,,,..,;:........,,,,:,.........,:,,;,....
......,:,,:::*:,,,:,,,..........,,,+;,,,,,,,,:,,,,,,:::::;;;;++:+;,...
....:;:;,,:,,+;,,,,,,,,::::,::,,,,,.,,,,,,,,,................,,,,.....
....,::,,,,,..,...,,..................................................
......................................................................
......................................................................

......................................................................
..........................................,,,.........................
.........................,,,..........,,,,,,,:........................
....................,,,,,,,,:,......,:,,.....,:.......................
..................,,,,......,:.....,:.........,:......................
..................,,.........,,....,,..........,:.....................
...................:..........:,....:,........,:+,....................
...................,,........,::.....:,.....,,::;,....................
....................:.....,,::;:.....,:...,:,,:,;.....................
....................,,.,,,,::.;.......,::,,...,;;,...,................
.....................+:,,...,::........;:,,,..;;.....:,::.............
....................;;::,..,+:........::,,:;;;,......,,,,.............
..................,:;::,,;;:,.......,,:::,,,;;........................
................,:,...::,;+:;,.....::,...,,::?:,,.....................
...............,:..,:,,:,;,.::,...,,...,,....,:,:.....................
..............,:.....,,:,,,.,::...:,...,,,....,,:,....................
..............,,....,,.,:,,..:,:..,:.....:;....:,:....................
..............,.,,,.,,::;::..,.,:.,;.....,;....,::....................
.............,,..,;:,....,;,:,..::,;,.....:,...,:;....................
.............,,....:::,,,,,:+;,,,:;;:......:...;;,,...................
.............::,,,,,:;,,,,,,:;;,..::::.....,,.:+,::.,,,,,.............
.....,,:;,...,,,......,,,.....,::::,,:,...,,;:;,.++:,,,:,,............
.....:,::....,,.....,,,,::,.....:;,...:..,;;*+::,,.:,;:,.,,...........
..............;:,::,::::,,::,,,.:+:,,,,;.....,:;,,,.::...,,...........
............,::,..,,,,,,,,,::,::,.,:;:,;:,,,,.,:;:::::,.,,............
............,:...,,,,,,,,..,,::,.,,,..,,::::::..:;:;+?*::,............
............,:.,,,,:,.......,,.,,,.,;:,,..,,:;:,::,.++,:*;............
............:;,:,,::.......,,.,,,,:;,........:+:;;+%*:,;++............
........,,,,;:;:,,,::,.....:,:,,:,:....+,.....:*;,,,,,+*+;............
......,,:::::;::;;;;+++*++**+:,,;,,....;:,,,,,;;;;;;;;;+;::::::,......
................,,,,,,,,,,,,,,,,,,,,,,,,::,,,::,,,,,,,,,,,,,,.........
......................................................................
......................................................................

......................................................................
............................................,,:,,::,..................
.........................................,::::;++,:;:,................
.......................................,::,.....,:..::................
.......................................;,........,:.,:................
.......................................:;,.......:+::;;,..............
........................................:;,..,,::*:,,:+*,.............
..........................................::::,,:,...,,+*,............
..............................,:,;,............,:..,:,..;:............
..............................,,,,,............;,..;;...::............
...............................................;;+:,:...::,...........
..............................................,;,,:.:...;:............
.........................................,,,,::.,:::;...;,............
....................................,,,::::,,;:....,;...:,............
..................................,::,,.......::,,.,:...:,............
.........................,,,,,,::::,...........,,:+;,..,:,............
........,:,,,,,,,::::+::::,,,,,,................,::;...:+.............
.......:+;;*;:::::,,,:+::+;,:,,...............,;;::;::,,+:,...........
....,,,,,.:+..........,:.,,.,,,...............:::,.,;*:+?:,,..........
.,:;::;;;;++;;;;;;::,,,+:.........,,,+?;:;;;;::,,,,,,++++::*%*+,,,,,..
.,,,,,,,,,,,,,,,,,,,,,,;;:::::::::,,,:::,,::,,,,,,,,,:::,,,::::,,,,,..
..........................,...........................................
......................................................................

......................................................................
..........................................................,,::::,.....
........................................................,::,,...:,....
.......................................................,:.......,:....
.......................................................,:........,,...
............................................::;,........,:......,;;...
...........................................,,,:,.........::..,,,:;:...
.................................................,,::::::::*;,,.,;,...
.............................................,,,::,,....,,,,;:,::,....
...................................,,,,,::;:,::;,......:..,:;;,,......
................................,,,,,,,...,:...,,.....::...::,........
.............................,,,,..........,,...:.....;:,,,:,.........
..........................,,,,.............,;...,,...,:,:,;,..........
.....................,,,,:,,.............,,::;,,:;:::;,,.:;...........
................,:,,,,,,,,............,,,:,.,+,,..,:,:.,,.:...........
............,,:;++,...,:,,............,,....::....:.,,..,,,...........
........,:;;;:,,.,:...,,,,.................,,:...,:.:....:,...........
....,;++;:,,....,,:;..............,,......,,,,...,:.:...,:............
...,;,:,..,,,::,,,,,:............,,.....,:,,:.....:;::,.,,............
....:..:::,,,.......,:.........,,,....,,,.,:,.....,+:;;;:,............
...,,.,:.............,:,......,,..,,,,,,,,,.......,;;:.;;;............
.,,;::+:,,,,,.......,.,::,.,::,,,;%*;;;;;:::,,,.....,+;++,;+;,........
.,,:::,,,,,,,......,,,,,:;;;;::::,::::::,,,,,,,..,,,,++;::;*;,........
......................................................................
...........,,,........................................................

......................................................................
...................,,,,,,.............................................
..................:::::::::,..........................................
.................,:.......,:::,,......................................
.................;,..........,,::.....................................
................::..............:,....................................
................:...............;,....................................
...............:,..............,:.....................................
..............,:...............:,.....................................
..............;:,,.............:......................................
..............+;,;+:,.........,:......................................
..............::,,::::,,......:,......................................
...............;,,:,.,,:::,,,:,.......................................
...............+:,.......,,:+;,.......................................
...............,;*;,.......,;*::,.....................................
.................+;.......,:,;.;::,...................................
................:;;:;:..,::,:,.:,,::,...........,:,...................
...............;;..::*;;,,.:,..::,,.::,.........,;,...................
..............,*,,:,.:+%.,:,.,::,,::,,::.......,,,....................
..............:+,:,...:S*:,.,:,,...,::.,;,............................
..............+;:......,;...:,,:.....,:.:+,...........................
............,:;.:......,:...:::.......,:.,::..........................
..........,;;:;,::.....,:...,?;........:...;,.........................
.........,++:;;;,::.....:,..,+,........:..::::........................
........,;,.,:,...,:,.....,::;........,:.::..::,......................
.......::...:..,,;;::,....;,:,........,+:,....,:,.....................
......::..,:+:;+;+*+::;:,,:.*+,.......,;,.......;;,...................
.....,;..,:,*+;;;;;.,:*+??+:+*;:,,,...::,:+;,,,;;:::,.................
......:,.,:,::+++;;..;;,;::*,,;:,,,:..:,..:;,:+::,::::,...............
.......:,,;:+;;+++;;,;++,..:..,,,:,,..:....,:..+*:::::+,..............
........,::;;::+**;;:,;?;,::.....,:,.:+.....:,.:,:,.,::::,............
................,;*:...,;::;,.....,,:::,....,:,:..:,..,:::,...........
..................,+*..,;;.,::::::::,.,:.....:;,...:,...:,:...........
....................;*::,,:,.,:;,,.....:,....:+.....:,....:,..........
.....................::...,:;..,+:.....,:....,,.....,:....:,..........
......................::...:*+,.,+,....,;....:,......:...,:...........
.......................:,,:,.;+:::?,....::...:,......:..,:............
..................,,::::?+::::;:,,+*,....;,..:.......;,,:,............
...............,:;+;:,,,..,....::..;:....,?;.;,...,::;+,..............
..............,;++;:::::::::::::,..,;:..,:;;:;+::+;:,:,...............
,::,::,::,,,,:;;;;;;;;;;;++++;;;;;;;*S:::,.,+::;;;;:;:::::::::,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,+,....,+:::::::::::::,::,,,,,,,,,
.....................................::....,:.........................
.....................................;:::;+;,.........................
.....................................;;+;;:...........................
......................................................................

......................................................................
......................................................................
......................................,,..............................
.....................................,*+;:,...........................
......................................::.,;:,.........................
.......................................,:..,;+:.......................
........................................,:...,+.......................
.........................................;:,,;,......................,
.........................................:,,,:,......................,
.........................................,,..,,......................,
.........................................,:..,,.......................
.........................................,,...:.......................
.........................................,,...:......................,
.........................................,,...:,.....................,
.........................................:,...:,.....................,
.........................................:....:......................,
........................................,;...,:......................,
........................................:,....+,....,,...............,
........................................:,....:+....:,...............,
........................................,,.....+;....................,
........................................:,.....,*,...................,
........................................;+::,,,.:+...................,
......................................,:::,:::;+;%;..................,
.....................................,:........,,;%;,................,
..............,,,,,............,,....:++::...:....,+%:...............,
.........,,::::+;:,;;,....,::::::;*+:::++;:,.::,,...;*;...............
......,:::,,...,::.,,;+:,:,,......+;:...:::,:,,,::...:;;,............,
......::.........,:.,;;:...,,,,,,,,,:,..,::,.::,.,:,..,:+;,..........,
......,:,.........,::,:....,,,,,,,,,:;+,.:,,:,,,,,.::,..,:;:,........,
........:,.......,,*;;,..............;+:;;::+;;;;;;;;;;;::;++,.......,
......,,,;:,:;++++;++*+;:,,,,,:,,,,,,,,,,,,,:,,;*;,,,;*?++:,,........,
.......,,,,,,:,,,,,,,,.,,::;;;;::;;:::;;::::;:,:+*:,,,::;;:..........,
.....................................................................,
.....................................................................,

.....................................................................:
.....................................................................:
.......................................,+?*;.........................:
..........................:............:%::%?;::...........,,,,,.....,
....:::;++;:,.............,.............,:;*?+:;+:......,;+;;:,:,....,
...**::,,..:*;,............................:+,..,*+,....;,,....,:,...,
,,,*;:::;;;:,:;;;:,,,,,,,,,,,,,,,,,,,,,..,,,,::.,:.,*:,.:,.......:,..,
,,,,,,,,,,:::,..,:;++;:,,,,,,,,,,,,,,,,..,,,:,,:,,.,;;**;;,.....,;:..,
.............,::,...,++;;,,.......,,,...........:::,:..;*+::,,,::;;..:
...............,,::,:,.,,,:::::::::::::::,,...,,::::;;,.,:;;+;,,,;,..:
..................,;;.....,,:::,,,,.....,,:;;::;,...,;+,..:,;+:::,...:
...................,:....,,,,,,,,,.........,:...:.....,...,:;,.......:
...................,:..,,,,,,,,.............,,..:,......,::,........,:
..................;*::::,,,,,,,,,,,,,:::::,,,;,,,;,::::::,..........,:
..................,,,,,,,,,,,,,,,,,,::::,,,,,:,,::,,,...............,:
....................................................................,:
....................................................................,:

......................................................................
..................................:%;.................................
.................................,?%*,................................
................................,%S@%*,...............................
................................+#?%%%+...............................
...............................,?++?+:::..............................
..............................,;..+?%,.::.............................
.............................,;,.++++;:.;;............................
.............................;,.;:...,+..;,...........................
...........................,+;:*;.....:;,+;,..........................
..........................,%#**%,.....;?+;+*:.........................
..........................+?:.,:.....,??,.,*,.........................
.........................:SS::*:......,:;,:+*,........................
........................:;??,,;.........;S*:++,.......................
.......................,:*+:.::,:::::,,,;++.,*?.......................
......................,;.%;::+;::,,,,::;*++,.:%;......................
......................*:.+;;+,..........,*:...;%;.....................
.....................,*..+:++............;:....?+,....................
.....................,;..,;;;............,;....+;,....................
.....................,:...::?.............+....;;,....................
.....................:,..,:;S:............+....,;,....................
.....................;,..:,:%;.....,.....,%,....;,....................
.....................;..,:,:?*..,::;;:,..;+:....::....................
.....................*,.,::,;S;**+:.,;**:*,:....+,....................
.....................;:.:,;.:%%,;;:..;+;*%.:,..,;.....................
......................;.:::,;??,......,.+?:.:..,;.....................
......................+?:;;;;;,,..;+;..+*+*,:..,:.....................
......................+%;*::,;.*?:;*+,+%;;:,::.::.....................
......................:?S;,;:;.+?+;;;;;?,:;:.;:;,.....................
......................,+*..:,..,;;;+;+++.,;:..+*......................
.......................,+..:.....:;+#*:...,...,*......................
.......................:;..:......,+?,.........+,.....................
.......................,;.;+.......;,..........+,.....................
........................;.:?,.....,;..........,;......................
........................;,.,;;,...,;:....,:,..;,......................
.............,,,,,,,,,::::..,+*;...:+..,;+;..,;:::,,,,,...............
.............,,,,,,,,,,:,+:,,,:*?;,:++*;:,.,,;;,,,,,,,,...............
.........................;;:::::;+;:;;;::::::+:.......................
.........................:;..................:,.......................
.........................,;..................:,.......................
.........................;+,,,,..........,,,:;+,......................
...........,,..........,;?;::+::::;+:*;;+::;+?+:,.....................
..........:+:.........:++,:;;:,...;,.;,;,.,:.:;::.....................
..........::,........:::..*,:::...;,.,*:.,:,..;;:,....................
....................::.;.,+,,::...,;..,,,:,...:;,:....................
...................,*,.;:::,,::....*...,,.......,:....................
...................,;..::.,:::,,...;,...........,;,...................
..................,::,,....,:.,:...::............:::,,................
...............,::;**,;,......,:....;...........,,..;;................
..............,+:,..,,:,.......:....;,.....,,::::,::+;................
..............;*;+:::,.........;....:....,::,,..,,,,,;;,..............
............,:::,..,,::,......,;....:,..,;,..,:::,,,:*+::.............
...........::,;,.......,:,..........:,.,;,..::,.....,;+.::............
...........;,,,.........,:,.....,,,:;,:;:.,;,......,:::.,:............
...........:,.............:,..,::,:;:::,.,;,............;,............
...........::.............,+*:;:,,,,:,,,;:;,...........;:.............
............::,,,,,.,,,::;;:::,,:::,,,:,,.,;:,,......,::..............
.............:;::::::::,,...................,:::::::::,...............
.................................................,,,..................
......................................................................

8. Sit in a kneeling position on your heels. Place your knees and heels far enough apart that you are sitting between your heels in the celibate position. Stretch your arms above your head and place your elbows against your ears. Fold your hands, with your index fingers pointing straight up. Fold your right thumb over your left thumb. Begin chanting “Sat Nam” (rhymes with the English words ‘but’ and “mom”) powerfully in a steady rhythm about eight times every ten seconds. Chant the sound ‘Sat’ from the navel point and pull the navel towards the spine. With ‘Nam’, relax the abdomen. Continue this for three to five minutes. Then inhale and pull the muscles of the buttocks, back, and shoulders upwards. Let your thoughts flow the energy to the crown of your head. Exhale and relax.

This exercise (Sat Kriya) allows the kundalini to circulate and ensures that the energy released from the lowest three chakras is absorbed into the entire system, so that the exercise will have a long- lasting effect.

9. Relax deeply for three to ten minutes.

Comments: As humans, we have certain instincts, just like animals, but we also have the ability to regulate and control them. Many strong instincts express themselves through the first, second, and third chakras. These chakras are directly connected in the body to the rectum, the genitals, and the navel. According to the science of humanology, as taught by Yogi Bhajan, functional disorders in the body are reflected in the mind and vice versa. Serious neurotic behaviour or self-destructive thinking will also express itself in an imbalance of the lower three chakras. The most direct way to restore balance is to stimulate the nervous and glandular systems to change the instinctive and learned patterns of the lowest chakras. Only once this has been achieved and a new energy balance has been found, will it be possible to change behaviour in the desired way through critical self- examination and meditation.

Be constantly aware of what you are doing while practising this kriya.

Page 133

..................,:,,................................................
................,+;,,;;::,............................................
................+:,:;:;::;+;,.........................................
...............:*++:......,:;;........................................
................++.......+;,.:;.......................................
...............,+.......;;,.,:+.......................................
...............,+,....,;+:..:;+.......................................
................,;:,..,+,.....+,......................................
..................:*:..::...,+:.......................................
...............,::;++;,,,,,,:*:,,,,...................................
............,:;:,:;::::::+??+;;;;;+;;;;;;;;++++;;;::::,,,,,:,,,,......
...........:;:........,;+;:,....,,,,:::::::::,,,:::::::;;+++++???+;...
.........,;:.........,+:,............,,.......,,,:::::;:++++?;;+++:...
........:;,.......,:;;+;*;;:::;;;;;;;+;;;;:;;;;:::,,,,,.,:::;,........
.......:;.......,;;:,..,+,,,:,,...,,.....,,...........................
......:;......,;;,.....;+:::;;+:......................................
.....:;.....,;;,...,,:;+::::::;+,.....................................
....,+.....,+:....+::;;:,,,;...,+.....................................
....+,....:+,...,;*;:,,:;;:,...,*,....................................
...:;....:+,,::;;:,.,;++;,....,+:.....................................
..,*::::;+;+?*:,...:;:,.......;:......................................
..;:,,,,,:;*:.....,+.........,+.......................................
..+...,;;:+,......;,........,+,.......................................
.,+...,,.;,.....,;:........,+,........................................
..+............,;:........:;,.........................................
..;;..........:;,.......,+*,..........................................
...;;........:;,:::,...:+;;...........................................
....:;:,,:,,:++;:,,+;:;:....:,........................................
......,::::::;:...:*,,.....,*;........................................
............;:....,,;:.....,:,........................................
...........,+,,:,....,;:..............................................
............,::::;:,,::;+,............................................
..................,::;:::,............................................
......................................................................

......................................................................
.............,:;+++:,.................................................
...........,+;:,:,,:;+::,,,,..........................................
..........,*:....,:;;;::;;;;;:........................................
..........;+,.,;;;,.........,;+;......................................
..........,?+:+:......,;+::.,.,*,.....................................
...........:;?,.....,;;:;,,.,..:;.....................................
............:*..,:*:+:,,.,,,...,*,....................................
.....,,,;;:,;::+;+**,....:::,.:+*,....................................
....,*?***?+;++,*:*:+....,;;..;+*:....................................
......:;++++::;;;;:.+:....,,...;*:....................................
.........,:;;;:::;++,+,......:;;*,....................................
.............,,:;;.:,+,.....:++;;.....................................
................:+..,*......,:++,.....................................
................+:..,*....;:::;,......................................
................*,..,*...;+...........................................
............,::++...,+...?::::,,......................................
........,:;;;*+*:...,+...;?;:::;;:,...................................
.......;+*+;:.,*....,+....+:....,:+;;;,...............................
.....,+:....,.;;....,+....,*.....,,..,;;:,............................
.....;;.,;;::;*.....,*,.,,;+....,+,....:*+;:,,........................
.....,+:+,,.,+;.....,?;;:;:.....,*..::;:,.,,::;;;,,...................
......;%.....+,.....,+...........+;;:,.....,,;;;+;;;,.................
.......+;....:......,+............?+::::,:;;:,.....,+:................
........;+:.........:+........:,,,:*:;++:*?;........,+;...............
.........,+*:,,,..,,+:..,::;+**;:,,,,,....+?,......:;;:...............
...........*:;;;;;;;,..,*+**++++;;:,.,:;;:*?+;;;;;;;,.................
........,:,;;.............,,:*??++;+*+:,,,:,,,,,......................
.......:*+,,*................,;+:**:,.................................
.......;+;..*,..................:+....................................
........,...*,..................*,....................................
...........,*..................,*.....................................
...........+;..................;;.....................................
..........:*......,,,,,,,,,,,,:*,.....................................
.........,?::;;;;;;;;;;;;;:::::,;.....................................
.........;*;:,,,.........,,:,,..++,.................,::;;;;;;::,......
........:+...........,,:;;;::;;;:++;;;;;;;;;;:::;;+;;;:::::,,,:;+;....
.......,*,.....,,::;;;;:,......,;;,.......,,,,:+*?+;;;:::::.....,+;...
.......+;...,:;?*::,.............,;;,......,;*?+:,,..............+;...
......,*..:;;:,,,......:...........,;;:,:;;;;:.................,+;....
......+:.:+,...........*:.::.........,:*+:...................,;+:.....
.....,*.,*.............,*,+:............,;;;,.......,,....,:;;:.......
.....;+.;:..............:+;;...............:++...,:;;;;+;;;:,.........
.....;;...........:,...,.;+*,..............,;?;;;;:,,*?*:.............
.....:*,..........,;;:,;;,:**:,.............:+....,:+?+,..............
......:;;:,,........,;+;+*++%?*++;;:,.......:+,::;;:,.................
........,,:;;;;::::,,,,::;;?:..:+++?*+;;;:::*:::,,....................
.............,,::::;:::::,.,;;:;?+;;.,,,,,,:,.........................
.............................,,,,.....................................
......................................................................

Kundalini Yoga for the kidneys (Kriya for the kidneys) (From The Kudalini Yoga Workbook)

......................................................................
......................................................,:,.............
................................................:;;:;*++++,...........
..............................................:++:,,:,...:*,..........
.............................................:;,;:.......,?,..........
............................................,+;,,;,....,*+:...........
...........................................,;:;,..,+,..,*.............
................,:.........................,+,....:+,,:+,.............
.............,;,:+;,........................:+....:,,;;,..............
...........,:*+;*,,;;:::::::;;;;;;;::;;;;++++++*+;::::;+;,............
..........:+::,.::::;+*;;:::::::::::::::,,,,...,;:......,;;...........
..........,+:.,,.,,,:;?,,,,,.....,,,,,,,,,,,,,,,:++:,.....:+,.........
...........,:::::::,,,;:::::::::::::::::::::::::,;+,,......:+.........
..................................................+,........:+........
..................................................:+,..,.....;+.......
............................:,.....................:;;*;......+:......
...........................,+........................+:........*,.....
............................,........................:+:::::::,;*.....
....,,:,,.........................,,,,,,,,,,,,,,,,,,:+:,,,,,,,,,+,....
....;?++++;:,,,,:;;;;;;;;;;;;;;;;;+++++;;;+++++;;++*+;;+;;;:....,;....
....,*,,,:;;;;;;++:,,::::::::::::::;,,:;;:,,...........,,::,.....+....
.....,;:,,...,,:;;......................,:::::,..................+,...
.......,::;:..:;++::,,,.....................,,:..................+,...
..........,:;;:,.,,,::::::::::::::::;::::::::::::::::,,:::::::::;;....
...........................,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,......
......................................................................
......................................................................

1. Sit with the arms and legs stretched straight out in front. Place the fingertips on the pads of the palms and hold the thumbs up (1). In this pose, inhale, exhale and bend forward as far as possible from the hips, keeping the arms parallel to the ground. Breathe deeply and powerfully. Breathing should become deeper and deeper as you practice. Bend twice every five seconds for five to six minutes.

......................................................................
..........,::::::::,,,,...............................................
.......:::;;::::,,,,,::::,,,..........................................
.....,;:,...,,,,,,:::::::,,:;:::,,,...................................
.....;,.,:,...........,,,,,:,,,,,,:::,,...............................
.....+..,:;;:,......................,+;::,............................
.....;:.....:+:,.....................*,.,::,..........................
......;......,+::::,,...............;:....,:;,........................
......::......;,..,:+::::::,,....,,++.......,:::,,....................
.......+,.....,+;::+:..,,,,:::::::,:;+:,.......,,;,...................
.......:;......;?::*;:,,,.++.........,+;.........,;...,,:,............
.....:..;:......*+.:;,:::;+::::::::,,,,+:.........:,,;;;::;;::,.......
....:*,.,;:,,,,,+:.,+::::+,,,,,,,,,,,,,,;,........,;;,....::;,;;,.....
....,,....,**+;:;+;;;,:,+*:;;;:::::::::::+::;::,..,;,..,,...,,,;+,,...
..........,++....,,,,,,,,,,,,,::::::::::::::+,...:++,.,,::;,;+,.;*;;..
.....:;;:::,::::;;::::,,,,,,,,,::,,,,.......:;,,:*;+::;;,,....,:;.,+,.
.....,:;;::::::::,....,,,,::::,,,,,,::::::::;::,,,.....,:::::::;:::,..
.........,,...........................................................
......................................................................

2. Lie on the back, bend the knees and grasp the ankles. Inhale and lift the buttocks, pushing the navel point up; exhale and lower again. The feet and neck remain on the ground. Move rhythmically, eight minutes.

This exercise works on the neck, kidneys and urinary tract and may help with hernia.

...,,.................................................................
.:**;:;::;;.,.........................................................
.,:::;:,,.:+;;:,......................................................
.....,::;;:+:.:;:,....................................................
.........:+:,...,;;,..............,...................................
.........,:;,.....,:;,..........;+*;.....................,.,,,........
...........,;:......,;;:,.......:::,..................,::;+;::;;:.....
.............:;:......,:;+:,.........................,+,..,..,+;;;....
...............:;:,......;;:;;:,,....................,+,,,...,:.:*,...
.................,:;:,....;;.,::;;::,,,,,.............:;?,,,,,;..,+,..
....................,;:,...:+:....,,:::::;:,.......,,:::;::::;:,..*,..
......................,:;:,..:;,...,,....,::;:;::::;:,.......;,;;:;...
........................,,:;:,,..,+;,........;;,,,......,;...++:......
............................,:;::+,..........+..........,+:::+,.......
...............................,+:.....:.....;,.........,;,.,+........
................................;:.....;;:,,,:+::::::::;+;..,;........
................................,+......,;+:::,,.......,+;,.:;........
.................................+,.......+............,;::.::........
.................................,;,......;:...........,;,;.,;........
..................................,;,.....,;............;,+,.+........
.............................,.....:;,.....;,...........:**:.+,.......
...................,;;::;;:;:::::;;;;+:,...;,...........,+;;.*+,......
..................,+:,:*,.............,....+,............,:;.+::,,....
...............,:;;,.,:+:,,,,,,,,,:,,,,,,:;:...............+.:::*%*+,.
..............:*;;:;;:,,::::::::::::,,:::::................:::;:;;+;,.
...............,,,,,..................................................

...................,,,,,,.............................................
.............:;:::;::::::::::,,.......................................
....,....,..,++,...........,,::;:,....................................
.:+;;+;;:;;....................,,;:,..................................
.,::;;:,..:+;:,...................,;:.................................
.....,::;::*,,:;:,..................:;......;;;:......................
.........:*;,...,::,.................:;....,+;;,......................
.........,;;,.....,::,................:;...................,,.........
...........,;:,.....,;;:,..............+,.............:::+::::;:,.....
.............:;:,.....,:;;,,...........+;............:;..,...:+:;,....
...............:;:,......++:::::,......;;............:;,,....;,,;+....
.................,;;:.....;;..,:;;:,,,,,..............:+?..,.;,.,:;...
...................,:;:,...:;,....,:::::;:,.........,:;:+:::;::..:;...
.....................,::;:,.,::,.........,:;::,,,::::,......,;.::;,...
........................,,:::,,..,;;,.......,++::,,.....,:...+;:......
............................,:;::+,.........,*:,.......,+::::+,.......
...............................,+;...........+.....,,:;:+;,,:;........
................................::.....:;,...+:,:;+;;;::;:..,;........
................................,+......:*+::;::::,,,,,:+;..::........
.................................;:......,;............,++,.::........
.................................,+,......+,...........,;;:.::........
..................................,+......;:............;,;.,;........
...................................:;.....,;............+;+.,+........
....................,,..,,:,,,,,::::++,....+............;++,,*:.......
...................;;:;;;:::::::,,,,,+*:...;,...........,:;:,*;,......
.................,+:...;:.............,;:,,+..............,+.;:;+;:,..
..............,;;;:,,:;;;:;:::::::::::::;;;,...............:;:::*SS?,.
..............,+:::::,,..,,,,,,....,,,,,,,..................,,,,,:::..
......................................................................

......................................................................
......................................................................
...................................................:;++++++;;:,.......
.................................................,*+:,;;:,,*:,:;,.....
.................................................;*.......,,..,:+.....
.................................................,*+:,....,;,.,::;,...
..................................................,:;;*:::,+,....+,...
....................................................,:;,,:;::....+,...
............................,::::::::,.........,,:;;:,.,..,;.,;:::....
...........................:;:,....,,:::::,::::;;:,...::,,,;:;,.......
..........................::............;:,,,,........+;::;*:.........
..........,..............:;.....,,......;,.........,::*,..,;..........
.........,+,+;;:.........::.....,;:.....::,,,,:::;;:,.;,..:;..........
.........,;,::::.........,;.......:+;:,,,+;:::::::::;+*,..;:..........
..........................:;.......:++:::;:::;:;::,,,;::..;,..........
...........................+,.......;;,.............,;::..;,..........
...........................,;.......:+:.............::;:..;:..........
............................;,......,*;.............,;:;..,;..........
.................,,,,,,,,:::;+.......++..............+:*,..+..........
..........::;;;:+;;;;;;;:::::*;,.....;+,.............*;;;.,+,.........
........,+,,,:+:,,,,,:,,,,,,,:+;.....:+:.............;;:+.:*;.........
.......:;,...:;...............,::....;;,..............,,+.:;,::,,.....
....,:;:,,,,:;;,,,,,,,,,,,,::,,,:,,,:;..................;:.::,,??*:...
..:*+;:::::,,.,,,,,:,::::,,:::::::::,...................,;:::::*%%*...
..,,,.....................................................,,,,,,:,....
......................................................................
.....................................................,,,,.............

............................................,,,,,,,...................
.......................................,,:::::::::::;:,,..............
...................................,,:;::,...........,:;:.............
.........,,......................,:::,..................;;:,,.........
.........;*;*;:................::;;::,..................,+,,:;,.......
........,:::;;,..............,;:,...,;:.......,,.....:,..:;,.,*;......
............................:;,.......:;,,,:+;;;::,,:*,..,;:..:%;,....
...........................,;..........,+::,,...,::+;+::::*:..;+;*....
...........................;,..........;,..........;:+;,.,*.,;+:*:....
...........................+......,:,.::...........::::...+;::::,.....
...........................+.......,;:*,...........::;:...+,..........
...........................,+,......:;+,...........;,::..:;...........
............................;:......,;:,...........::,;,.;;...........
............................::......,;:,...........,+,+..,;...........
............................;:......,;::............;;;...+...........
.........................,,,;,......,;::............:;;...;,..........
.............,..:;::::::::::;;......,;,;............:**,..;,..........
.........,:;+;*++;:::::::::::*:.....,;:;............,*;;..++,.........
........:;,.,;*..............,;,....,*+,.............,:*,.+..,........
......,;:..,,;:.....................:;.................;+.::::+;;,....
...,:+;:,:::,:;::::::,:::,,,,,,,,::::...................;:,,,:****,...
...;+:,,,,.....,,,,,,,,,,,,,,,,,,,,......................,,,,,:;::,...
......................................................................
......................................................................

3. Come into cat-cow pose and support on your hands and knees. The knees are one shoulder width apart and the arms are straight. Begin the cat-cow with a powerful breath. Inhale as you hollow the back, as if someone were sitting on your back. The head brings you up and back. Exhale as you arch the back (3A). Continue this for two minutes. Then stay in cow pose and extend the left leg up (3B). Stay in this position for thirty seconds and then do the same with the right leg, also for thirty seconds. Then lift the left leg again and make a kicking motion with the heel against the left buttock (3C), one minute. Switch legs and make the movement with the right heel, thirty seconds.

This exercise is good for the kidneys.

......................................................................
.....,,::,............................................................
...:;:,,;*+,,:,,.............,;;:;;:,,.........................,;+;,..
...+;...,;?:::::;:..........;?:..,*;::;::,.,,,,,,.......,,::::;+;++,..
...+?,:;:,...,::,:;,.,,,,,,+*:....;;,:,:;?;:::::::;::::::::,,,.,*+....
...,*?:.....:;:...,+,::::;;*,......+;;++*?,.......,+,,........,;:.....
....;:.....;::...,::;:;:::;;..,;,.,+,;+*?:.........;:.....,::;:,......
....+.....,;.....:;,*:,..:;,....,;:..;+;,..........+*;:,,;;:,.........
....;,....:;.....,.,;..,;;.....:+:,,,:::+;::,,,,,,;:,;+;::............
....,;*,..,:;,.....,*+;;,.....;;,:::,,,,:;++;;;:::,...................
......;*;,..,:...,:*+:,.....,;:............,,::;:.....................
........+:...,::::,+.......,+,.................,:+;...................
....,;..:;...;:,...;:.....:*;,....................:;..................
...,?*..,+..;:.....,+:.,:;:.:;;:,..................:;.................
....,,...+.,;.......,+*;:,..:*+::;::,,..............+.................
.........;::+......,::,......,:,..+;:::::::::,......+,................
.........:+::,...................,+......,,,,,.....,+.................
..........,::::,,................,+...............:;,.................
.............,,::;;;;:::,,,,,.....:;,.........,,:;:...................
...................,,::::::;;::::::;+::::::::;:::,....................
..................................,.,,,,,,,...........................
......................................................................

4. Lie on your back. Wrap your arms around your shins and pull your knees toward your chest. Bring your nose between the knees and stay in this position for one to two minutes while you relax. Stay in this position and chant, five to six minutes. Breathe slowly and quietly for seven to nine minutes.

Page 134

......................................................................
......................................................,:,.............
................................................:;;:;*++++,...........
..............................................:++:,,:,...:*,..........
.............................................:;,;:.......,?,..........
............................................,+;,,;,....,*+:...........
...........................................,;:;,..,+,..,*.............
................,:.........................,+,....:+,,:+,.............
.............,;,:+;,........................:+....:,,;;,..............
...........,:*+;*,,;;:::::::;;;;;;;::;;;;++++++*+;::::;+;,............
..........:+::,.::::;+*;;:::::::::::::::,,,,...,;:......,;;...........
..........,+:.,,.,,,:;?,,,,,.....,,,,,,,,,,,,,,,:++:,.....:+,.........
...........,:::::::,,,;:::::::::::::::::::::::::,;+,,......:+.........
..................................................+,........:+........
..................................................:+,..,.....;+.......
............................:,.....................:;;*;......+:......
...........................,+........................+:........*,.....
............................,........................:+:::::::,;*.....
....,,:,,.........................,,,,,,,,,,,,,,,,,,:+:,,,,,,,,,+,....
....;?++++;:,,,,:;;;;;;;;;;;;;;;;;+++++;;;+++++;;++*+;;+;;;:....,;....
....,*,,,:;;;;;;++:,,::::::::::::::;,,:;;:,,...........,,::,.....+....
.....,;:,,...,,:;;......................,:::::,..................+,...
.......,::;:..:;++::,,,.....................,,:..................+,...
..........,:;;:,.,,,::::::::::::::::;::::::::::::::::,,:::::::::;;....
...........................,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,......
......................................................................
......................................................................

......................................................................
..........,::::::::,,,,...............................................
.......:::;;::::,,,,,::::,,,..........................................
.....,;:,...,,,,,,:::::::,,:;:::,,,...................................
.....;,.,:,...........,,,,,:,,,,,,:::,,...............................
.....+..,:;;:,......................,+;::,............................
.....;:.....:+:,.....................*,.,::,..........................
......;......,+::::,,...............;:....,:;,........................
......::......;,..,:+::::::,,....,,++.......,:::,,....................
.......+,.....,+;::+:..,,,,:::::::,:;+:,.......,,;,...................
.......:;......;?::*;:,,,.++.........,+;.........,;...,,:,............
.....:..;:......*+.:;,:::;+::::::::,,,,+:.........:,,;;;::;;::,.......
....:*,.,;:,,,,,+:.,+::::+,,,,,,,,,,,,,,;,........,;;,....::;,;;,.....
....,,....,**+;:;+;;;,:,+*:;;;:::::::::::+::;::,..,;,..,,...,,,;+,,...
..........,++....,,,,,,,,,,,,,::::::::::::::+,...:++,.,,::;,;+,.;*;;..
.....:;;:::,::::;;::::,,,,,,,,,::,,,,.......:;,,:*;+::;;,,....,:;.,+,.
.....,:;;::::::::,....,,,,::::,,,,,,::::::::;::,,,.....,:::::::;:::,..
.........,,...........................................................
......................................................................

......................................................................
......................................................................
...................................................:;++++++;;:,.......
.................................................,*+:,;;:,,*:,:;,.....
.................................................;*.......,,..,:+.....
.................................................,*+:,....,;,.,::;,...
..................................................,:;;*:::,+,....+,...
....................................................,:;,,:;::....+,...
............................,::::::::,.........,,:;;:,.,..,;.,;:::....
...........................:;:,....,,:::::,::::;;:,...::,,,;:;,.......
..........................::............;:,,,,........+;::;*:.........
..........,..............:;.....,,......;,.........,::*,..,;..........
.........,+,+;;:.........::.....,;:.....::,,,,:::;;:,.;,..:;..........
.........,;,::::.........,;.......:+;:,,,+;:::::::::;+*,..;:..........
..........................:;.......:++:::;:::;:;::,,,;::..;,..........
...........................+,.......;;,.............,;::..;,..........
...........................,;.......:+:.............::;:..;:..........
............................;,......,*;.............,;:;..,;..........
.................,,,,,,,,:::;+.......++..............+:*,..+..........
..........::;;;:+;;;;;;;:::::*;,.....;+,.............*;;;.,+,.........
........,+,,,:+:,,,,,:,,,,,,,:+;.....:+:.............;;:+.:*;.........
.......:;,...:;...............,::....;;,..............,,+.:;,::,,.....
....,:;:,,,,:;;,,,,,,,,,,,,::,,,:,,,:;..................;:.::,,??*:...
..:*+;:::::,,.,,,,,:,::::,,:::::::::,...................,;:::::*%%*...
..,,,.....................................................,,,,,,:,....
......................................................................
.....................................................,,,,.............

............................................,,,,,,,...................
.......................................,,:::::::::::;:,,..............
...................................,,:;::,...........,:;:.............
.........,,......................,:::,..................;;:,,.........
.........;*;*;:................::;;::,..................,+,,:;,.......
........,:::;;,..............,;:,...,;:.......,,.....:,..:;,.,*;......
............................:;,.......:;,,,:+;;;::,,:*,..,;:..:%;,....
...........................,;..........,+::,,...,::+;+::::*:..;+;*....
...........................;,..........;,..........;:+;,.,*.,;+:*:....
...........................+......,:,.::...........::::...+;::::,.....
...........................+.......,;:*,...........::;:...+,..........
...........................,+,......:;+,...........;,::..:;...........
............................;:......,;:,...........::,;,.;;...........
............................::......,;:,...........,+,+..,;...........
............................;:......,;::............;;;...+...........
.........................,,,;,......,;::............:;;...;,..........
.............,..:;::::::::::;;......,;,;............:**,..;,..........
.........,:;+;*++;:::::::::::*:.....,;:;............,*;;..++,.........
........:;,.,;*..............,;,....,*+,.............,:*,.+..,........
......,;:..,,;:.....................:;.................;+.::::+;;,....
...,:+;:,:::,:;::::::,:::,,,,,,,,::::...................;:,,,:****,...
...;+:,,,,.....,,,,,,,,,,,,,,,,,,,,......................,,,,,:;::,...
......................................................................
......................................................................

...................,,,,,,.............................................
.............:;:::;::::::::::,,.......................................
....,....,..,++,...........,,::;:,....................................
.:+;;+;;:;;....................,,;:,..................................
.,::;;:,..:+;:,...................,;:.................................
.....,::;::*,,:;:,..................:;......;;;:......................
.........:*;,...,::,.................:;....,+;;,......................
.........,;;,.....,::,................:;...................,,.........
...........,;:,.....,;;:,..............+,.............:::+::::;:,.....
.............:;:,.....,:;;,,...........+;............:;..,...:+:;,....
...............:;:,......++:::::,......;;............:;,,....;,,;+....
.................,;;:.....;;..,:;;:,,,,,..............:+?..,.;,.,:;...
...................,:;:,...:;,....,:::::;:,.........,:;:+:::;::..:;...
.....................,::;:,.,::,.........,:;::,,,::::,......,;.::;,...
........................,,:::,,..,;;,.......,++::,,.....,:...+;:......
............................,:;::+,.........,*:,.......,+::::+,.......
...............................,+;...........+.....,,:;:+;,,:;........
................................::.....:;,...+:,:;+;;;::;:..,;........
................................,+......:*+::;::::,,,,,:+;..::........
.................................;:......,;............,++,.::........
.................................,+,......+,...........,;;:.::........
..................................,+......;:............;,;.,;........
...................................:;.....,;............+;+.,+........
....................,,..,,:,,,,,::::++,....+............;++,,*:.......
...................;;:;;;:::::::,,,,,+*:...;,...........,:;:,*;,......
.................,+:...;:.............,;:,,+..............,+.;:;+;:,..
..............,;;;:,,:;;;:;:::::::::::::;;;,...............:;:::*SS?,.
..............,+:::::,,..,,,,,,....,,,,,,,..................,,,,,:::..
......................................................................

...,,.................................................................
.:**;:;::;;.,.........................................................
.,:::;:,,.:+;;:,......................................................
.....,::;;:+:.:;:,....................................................
.........:+:,...,;;,..............,...................................
.........,:;,.....,:;,..........;+*;.....................,.,,,........
...........,;:......,;;:,.......:::,..................,::;+;::;;:.....
.............:;:......,:;+:,.........................,+,..,..,+;;;....
...............:;:,......;;:;;:,,....................,+,,,...,:.:*,...
.................,:;:,....;;.,::;;::,,,,,.............:;?,,,,,;..,+,..
....................,;:,...:+:....,,:::::;:,.......,,:::;::::;:,..*,..
......................,:;:,..:;,...,,....,::;:;::::;:,.......;,;;:;...
........................,,:;:,,..,+;,........;;,,,......,;...++:......
............................,:;::+,..........+..........,+:::+,.......
...............................,+:.....:.....;,.........,;,.,+........
................................;:.....;;:,,,:+::::::::;+;..,;........
................................,+......,;+:::,,.......,+;,.:;........
.................................+,.......+............,;::.::........
.................................,;,......;:...........,;,;.,;........
..................................,;,.....,;............;,+,.+........
.............................,.....:;,.....;,...........:**:.+,.......
...................,;;::;;:;:::::;;;;+:,...;,...........,+;;.*+,......
..................,+:,:*,.............,....+,............,:;.+::,,....
...............,:;;,.,:+:,,,,,,,,,:,,,,,,:;:...............+.:::*%*+,.
..............:*;;:;;:,,::::::::::::,,:::::................:::;:;;+;,.
...............,,,,,..................................................

......................................................................
.....,,::,............................................................
...:;:,,;*+,,:,,.............,;;:;;:,,.........................,;+;,..
...+;...,;?:::::;:..........;?:..,*;::;::,.,,,,,,.......,,::::;+;++,..
...+?,:;:,...,::,:;,.,,,,,,+*:....;;,:,:;?;:::::::;::::::::,,,.,*+....
...,*?:.....:;:...,+,::::;;*,......+;;++*?,.......,+,,........,;:.....
....;:.....;::...,::;:;:::;;..,;,.,+,;+*?:.........;:.....,::;:,......
....+.....,;.....:;,*:,..:;,....,;:..;+;,..........+*;:,,;;:,.........
....;,....:;.....,.,;..,;;.....:+:,,,:::+;::,,,,,,;:,;+;::............
....,;*,..,:;,.....,*+;;,.....;;,:::,,,,:;++;;;:::,...................
......;*;,..,:...,:*+:,.....,;:............,,::;:.....................
........+:...,::::,+.......,+,.................,:+;...................
....,;..:;...;:,...;:.....:*;,....................:;..................
...,?*..,+..;:.....,+:.,:;:.:;;:,..................:;.................
....,,...+.,;.......,+*;:,..:*+::;::,,..............+.................
.........;::+......,::,......,:,..+;:::::::::,......+,................
.........:+::,...................,+......,,,,,.....,+.................
..........,::::,,................,+...............:;,.................
.............,,::;;;;:::,,,,,.....:;,.........,,:;:...................
...................,,::::::;;::::::;+::::::::;:::,....................
..................................,.,,,,,,,...........................
......................................................................

..................,:,,................................................
................,+;,,;;::,............................................
................+:,:;:;::;+;,.........................................
...............:*++:......,:;;........................................
................++.......+;,.:;.......................................
...............,+.......;;,.,:+.......................................
...............,+,....,;+:..:;+.......................................
................,;:,..,+,.....+,......................................
..................:*:..::...,+:.......................................
...............,::;++;,,,,,,:*:,,,,...................................
............,:;:,:;::::::+??+;;;;;+;;;;;;;;++++;;;::::,,,,,:,,,,......
...........:;:........,;+;:,....,,,,:::::::::,,,:::::::;;+++++???+;...
.........,;:.........,+:,............,,.......,,,:::::;:++++?;;+++:...
........:;,.......,:;;+;*;;:::;;;;;;;+;;;;:;;;;:::,,,,,.,:::;,........
.......:;.......,;;:,..,+,,,:,,...,,.....,,...........................
......:;......,;;,.....;+:::;;+:......................................
.....:;.....,;;,...,,:;+::::::;+,.....................................
....,+.....,+:....+::;;:,,,;...,+.....................................
....+,....:+,...,;*;:,,:;;:,...,*,....................................
...:;....:+,,::;;:,.,;++;,....,+:.....................................
..,*::::;+;+?*:,...:;:,.......;:......................................
..;:,,,,,:;*:.....,+.........,+.......................................
..+...,;;:+,......;,........,+,.......................................
.,+...,,.;,.....,;:........,+,........................................
..+............,;:........:;,.........................................
..;;..........:;,.......,+*,..........................................
...;;........:;,:::,...:+;;...........................................
....:;:,,:,,:++;:,,+;:;:....:,........................................
......,::::::;:...:*,,.....,*;........................................
............;:....,,;:.....,:,........................................
...........,+,,:,....,;:..............................................
............,::::;:,,::;+,............................................
..................,::;:::,............................................
......................................................................

5. Sit in the crow pose. a squatting position with the knees drawn close to the chest and the soles of the feet flat on the ground. Stretch the arms straight out in front of you, parallel to the ground and balance yourself, one minute. Then begin unbroken. Har, Har, Har... chanting, touching the palate with the tip of the tongue on each repetition. Feel the connection between the tip of the tongue and the navel. Chant for two to three minutes, then inhale deeply, keeping the mouth closed and the lips firmly together, balancing the whole body with your breathing. Hold the breath for twenty seconds, feel that you have everything under control, and exhale. Inhale and tightly close the mouth again, bring your body back into balance and control, exhale and relax.

This exercise stimulates the kidneys and urinary tract. If you feel dizzy during the exercise it is an indication that you need to drink more water.

......................................................................
.............,:;+++:,.................................................
...........,+;:,:,,:;+::,,,,..........................................
..........,*:....,:;;;::;;;;;:........................................
..........;+,.,;;;,.........,;+;......................................
..........,?+:+:......,;+::.,.,*,.....................................
...........:;?,.....,;;:;,,.,..:;.....................................
............:*..,:*:+:,,.,,,...,*,....................................
.....,,,;;:,;::+;+**,....:::,.:+*,....................................
....,*?***?+;++,*:*:+....,;;..;+*:....................................
......:;++++::;;;;:.+:....,,...;*:....................................
.........,:;;;:::;++,+,......:;;*,....................................
.............,,:;;.:,+,.....:++;;.....................................
................:+..,*......,:++,.....................................
................+:..,*....;:::;,......................................
................*,..,*...;+...........................................
............,::++...,+...?::::,,......................................
........,:;;;*+*:...,+...;?;:::;;:,...................................
.......;+*+;:.,*....,+....+:....,:+;;;,...............................
.....,+:....,.;;....,+....,*.....,,..,;;:,............................
.....;;.,;;::;*.....,*,.,,;+....,+,....:*+;:,,........................
.....,+:+,,.,+;.....,?;;:;:.....,*..::;:,.,,::;;;,,...................
......;%.....+,.....,+...........+;;:,.....,,;;;+;;;,.................
.......+;....:......,+............?+::::,:;;:,.....,+:................
........;+:.........:+........:,,,:*:;++:*?;........,+;...............
.........,+*:,,,..,,+:..,::;+**;:,,,,,....+?,......:;;:...............
...........*:;;;;;;;,..,*+**++++;;:,.,:;;:*?+;;;;;;;,.................
........,:,;;.............,,:*??++;+*+:,,,:,,,,,......................
.......:*+,,*................,;+:**:,.................................
.......;+;..*,..................:+....................................
........,...*,..................*,....................................
...........,*..................,*.....................................
...........+;..................;;.....................................
..........:*......,,,,,,,,,,,,:*,.....................................
.........,?::;;;;;;;;;;;;;:::::,;.....................................
.........;*;:,,,.........,,:,,..++,.................,::;;;;;;::,......
........:+...........,,:;;;::;;;:++;;;;;;;;;;:::;;+;;;:::::,,,:;+;....
.......,*,.....,,::;;;;:,......,;;,.......,,,,:+*?+;;;:::::.....,+;...
.......+;...,:;?*::,.............,;;,......,;*?+:,,..............+;...
......,*..:;;:,,,......:...........,;;:,:;;;;:.................,+;....
......+:.:+,...........*:.::.........,:*+:...................,;+:.....
.....,*.,*.............,*,+:............,;;;,.......,,....,:;;:.......
.....;+.;:..............:+;;...............:++...,:;;;;+;;;:,.........
.....;;...........:,...,.;+*,..............,;?;;;;:,,*?*:.............
.....:*,..........,;;:,;;,:**:,.............:+....,:+?+,..............
......:;;:,,........,;+;+*++%?*++;;:,.......:+,::;;:,.................
........,,:;;;;::::,,,,::;;?:..:+++?*+;;;:::*:::,,....................
.............,,::::;:::::,.,;;:;?+;;.,,,,,,:,.........................
.............................,,,,.....................................
......................................................................

6. Sit with legs crossed. Both hands are in gyan-mudra. The left forearm is in front of the chest and parallel to the floor, the palm facing the ground. The right upper arm is to the side. perpendicular to the floor, the elbow is bent sharply. The right palm is facing up and next to the ear and stretched back as far as possible. Lengthen your back. Inhale. tighten the muscles of the buttocks hips and flanks. Lift the upper body until no weight rests on the buttocks. Retract the abdomen and lift the ribs and diaphragm, expand the chest, retract the chin, hold for thirty seconds and relax. Continue this for five minutes, then inhale, exhale and relax. Now tighten everything again and pull the chest up and chant with the tip of the tongue 'Wahe Guru, Wahe Guru, Wahe Guru, Wahe Jio'. Keep raising the upper body. The eyes will feel heavy and the breath will automatically become very light. It is important to perform the mudra precisely. Continue for five minutes, then inhale, exhale and relax.

This exercise is called kunchun-mudra. It is very powerful, cleanses and relaxes the whole body. If the posture is done accurately, it is as powerful as doing other exercises for forty-eight hours in a row. You can practice this mudra for as long as you like, but extend the practice time slowly.

Page 135

Kundalini Yoga for the memory

......................................................................
......................................................................
......,::,............................................................
.....;#@@#+...........................................................
....,S*;%%S*:,,.......................................................
.....:;;,,+:;:;+;,....................................................
.......,;;+*,..,::;::,................................................
.......,:..+,..,...,;+:;?%*,..........................................
......,:+,.+,.:;......,S#S%*+;:,......................................
.......,;..+..+;::::::*S,..,:;+++:....................................
.......,;..+,:+..,,,,,:+;:,....,:++;,,,...............................
.......,;.,+.;:...,.....,::;::,,..,:;+++;:............................
.......:+::+.+,.,.,;.......,,:::;;::,,,,:;+:,.........................
.......;;+++:;...,;+:.:,..........,::::::,,;++;:......................
......,;;;;;;,........,,...............,,::::;:;;,,...................
...........,........,..,...,,.....,...,.,...,:::;+;...................
........................................;*:,,.........................
........................................,*++++;,......................
........,,;:+;;?+................,.......,+;;++*;:,...................
.....,..:;,,:,,#@:..,,.........,;S%;,.,,;+++;:++:++;:,................
........:+,:;?%#@;..,,........;++#@@S;++;:;+;,:;:,,;++,...,:,.........
........;;.:?S##%:.,,,,....,.,*,;S@@S;;,:;;,...,;+;,,:+,..;%;.........
.......;;,.,:+:....,,,,....,,,:+:*?:,,:+:,..:+;+++;::.+,.,;;;::.......
.......+.....,+:.,;?:...,...,,.:*,.,;;;++;:SS*;:,...:;:...............
.......+,..;,.,+,:;+::,.,...,.,.;;::,...,:?@,....,:;:.................
.......+..,+,,.,+,...,..,..,,.,..,:::::::,;#:,:;;;:...................
.......+,.::.,,.:+......,............,,,:::;;:,,,.....................
.......;,,*;,....:*%?;................................................
.......+,,+,;:,..*@@@#:,,,............................................
.......;,,;..,;:+@#?;,:;:::;:,,.......................................
..,;;;++,;,....,?#;........,,::::::,,:::,,,,,:::,.....................
..,;;;;+:;.,.....;+::,,,,,......,;;::,,,::::;:,:;::,..................
..,::::::,.........,,::::;:;;:;::::::::::::::::::;;,..................
...........................,.,,,,,,,,,,,,,,,,,..,,,,..................
..............................................:%S###?,................
..............................................%+,;;;?+................
..............................................?:+:;;;*................
..............................................+::;;,+;,+;,............
...............................................+:++;+.:+*;,...........
...........................................,,:;+::::;;:,:,............
.........,......,,.......................,;:::::::,:::::;;,...........
.........................................;:.........,....:+...........
.........................................+.,+..........;.,+...........
........................................,+.,*,,......,,+.,+...........
........................................;;..+*+:.....+*;..+...........
........................................+:..++,,,;:;,,*;.,*...........
........,.......,.....,,...,..,,,....,.,*:::+;,.,,.,,,*+:,;;..........
.........................,.........,...+:..+:,*,.,:,,;;:;..*,.........
.....,..........,,.....,,,,,,....,,,,..+::;+;;*?SSS##%;;*:,+:.........
....................................,,:+:::*?;:*++@#+;:;;+;;;:,.......
............,....,,,..,......,,,,,.,;::,::;;;;;;::;:,:;;;;;;;:;;,.....
..................................,+,.:;:,,:::,,::;++:,.,:,,:;::;:....
,...,..,....,,,,..,,,,,,,.,,,,,,,,,*,,...,,,::;;::*;,:;;::,,..,.,+....
...........................,,,,....:;;;;;;;:::,..,*:....,:;;;;:;;,....
...................,,,,::::,.,,,,,,..,,,,,,..,.,,,,,,........,,,......
..............,::;::::::,::*;,.....,:.....,...,.......................
........,,..,;;:::::::,::,.,+S%*:.,+;,;,..............................
.......,?*,:SS+:::,,,,::;;:,.:S@@*+;;;*+:.............................
.......:*+,%%:,,,......,,,:+;,,;;;:;;;:+;.......,.........,...........
...........:;::;;;:;;;;::::;++;:;:;;+++:..............................
...................,....,,....,,,....,,...............................
........................,,.,......,...................................
....,::,...................,.....,....................................
...,+,,*:...........,.................................................
...;,:?%;;;;,.........................................................
...;,#@S+:,,*:;:;:::,,................................................
..:++@@#%*,.;;,.,,::;;;:..............................................
..,*:?S##S?++.,,+,....,;+;,.,,,:,:::,,,,..............................
.......,,,,+,..++,,......,%S?*++;;:::::;:::::,,,,,,...,,,,:;..........
......*:..,+.,+;+;:;:::,,%@@;.,::;;+;,..,,,:+::::::::;;:;+;,..........
......??:.++.;+,*...,,::?@@@;,......,:+++:,:,:,,,,,:,:,:;;............
........,.+;.+:+:.......,*??+;;::,,,,.,:;+;,,,,,:,,,...:,.............
..........;+,*,*;:,,..........,,:;;;;;;:,,:::;::,,....................
..........,*:*;;++;:................,.,:;:,,,:::;;;;:,................
,.........,*;++;;:.......................::;;::::;;:;++;:.............
...........,,,:::,..,............................,;;:::::.............
.............................................,........................
......................................................................
............,*+.......................................................
............;+?,................,............,........................
............++++..,...................................................
..........,;+;+;;.,...........................,.......................
.........:+:+.;;;;,...................................................
........:+,+;::?.;+...................................................
........+,:%*???+.*,..................................................
........*,,%;,;+*.+:............................,.....................
........*,,?;++*+.+;..,.........................,.....................
........+,,**++?;:;;..................................................
........;::;:::,,:+:,;:...............................................
..,.....,+.,.,,.,,+.,?;...............................................
.........+,;:;,;++;..:::..................,?%SSS?:....................
.........:+......*,................:?;....%*:+*+*%....................
..........*,....;;.................:%*:...%:;;,+:?,...................
.........:***?%?%;,.................,,....*;:+;+:?,...................
........:+,,,+S;,,+:...........,..,,......,+;;?;*;....................
........*,.,.,+...,*.....................,,++:;;;+:,,.................
........+:;;;;*.;;:?,.................:;;;;++;,:++;:;;,...............
........,?,,?***.;?;.................;+,..,.:,,,,,...,*,..............
.........:;;;,,+;;:.................,+..::.........,;.;;..............
....................................+:..+;,..:;:,.,:+.,*,.............
............................,......:+...+**:,,::,.**+..;;.............
...................................*,.,+;++;+;;;+;:*;;.,*,............
.................................,+;::+;.:++?:..,***.;+:,*:...........
,................................+;..;+...+?..,:..*;..+;.,*,..........
.......................,,.......,*.,++::::;%???%%S%;;:,++.:*..........
................................+;,*+:::,,,.:?#@#?+:,::;*+,+;.........
.....................,.........:*,*:..,::::;;:+*;.,;;+;,,:*,+;........
.,...................,...,....:+,:*,:;;:,,,,,,::;;;;:;+;;;*:.*:.......
...........................,,.*?:??,......,:;**+;:,,,,....**:;?,......
,,,.....................,,,,,,;?**;:::::;;;:,,,,,,:::;;;;:;%??%,......
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.,,,::::::,,..,..........,,,:::;:.......
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,....,,,,,...,,.............,......
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.,..,,,,,,,,,,,.,,,,,,,,,,,....

1. Do regular pushups, supporting the weight on the big toenails. Inhale and exhale for 2- 3 minutes.

2. Bow pose with Breath of Fire for 2-3 minutes.

3. Cobra Pose with long, deep breathing or Breath of Fire for 2-3 minutes.

4. Body Drops in Lotus Pose, if possible, or with legs stretched out in front. Lift body, on fists beside the hips, off the ground, and drop it down, repeating for 1-2 minutes.

5. Stretch legs out in front with the feet 1,5 feet apart. Bend down and grab ankles, exhaling down and inhaling up, using the elbows to draw the head to the knees. Then inhale, exhale, hold the breath out, and apply Mula Bhand.

6. Back Platform - on back, raise body to hands and feet, arms and legs, and body straight. Inhale and turn chin to the left shoulder, exhale and turn to the right shoulder for 1-2 minutes. Repeat the exercise with the left leg raised up parallel to the ground. Then repeat, raising the right leg, 1 minute each.

7. Sat Kriya for 3-5 minutes. Seated on heels, raise the arms overhead pressing palms together, keeping elbows straight and hugging ears. Inhale and pull the navel point and chant "Sat", exhale and relax the navel, chant "Nam".

8. In easy Pose, breathe long and deep for 3 minutes, relaxing the mind. Then, deeply inhale, hold the breath, and apply Maha Bandha: Pull all three locks (Mula Bhandha, Diaphragm Lock, and Neck Lock) at once and meditate.

Comments: Meditate in Maha Bandha - it is the most powerful yogic kriya. You are one breath away from God, and He is in your circumvent force!

(taught by Yogi Bhajan, December '30, 1969, from Relax and Renew)

Page 136

......................................................................
..........................................:;;:........................
.........................................;+**?*:......................
........................................:?+:;;+%:.....................
.......................................,*:*+;+::*.....................
.......................................,*..:*+,;;.....................
........................................%,....:?,.....................
.......................................:?,...;*:+.....................
......................................,?:...:?,.*;....................
.....................................,?:...,%,...*,...................
....................................,?;....;*....*S...................
................,:::,...............?;.....?,....:+...................
..............:++;::;+:............*+.....++..........................
.............++,....,;?+:,.......,?+.....,%,..........................
............,?;+,;,..,.,;*:......*+......*+...........................
............:+:,....,:::,:+:....+*......:?,...........................
...........;*,.....*+:::::;+;..:?.......?:............................
..........:*,.....:*.......,?,.?:......++.............................
..........+:.....:+,........*;.?,.....:?,.............................
..........+,..,..;*....:::.,*;;+.....;?,..............................
..........*:,*+:.;;...:++:.;*,?,....*+,...............................
..........,:,+:..,,...:;:..::*:....:?.................................
...........:+,+;,........:.,:,.....?:.................................
............:;*:........,;,;,.....:?..................................
..............%:.,,.....:++?;....,?:..................................
.............,?...,::....,*:;+...*;...................................
.............?*,...,++;;;;:..+*.;?....................................
...........,**:++:....:+,.....+??,....................................
........,;+*:...:*+;;:,?.......:%:.........................:++;;;;:,..
.......;?;,.......,,::+?++;+;:;*+,,:;;++**+++;;+::,:::;:;+++:,,,,:;?:.
......:%,............,**;;::;:;++;+;:,,,,,,,,::;:+;;;::,,,.......:;?,.
......?*............:?:........................................,;;;?,.
......?+...........;?,.............................,,::;;;:,,..,++*?,.
......;?.........,*+,..........,,:::::::::;;;;+;++*+++;;;;;++;;,+;;,..
......,%:.......,?;,,,,:::;;;*+*??;;;;;;;;;::::,,,......:.............
.......+*.......,+**;;++;;::,,..,?.....................;@+............
.......,%,.......................%:....................,?:............
........%;.......................*;....................,?,............
........*+.......................+;....................,+.............
........:?.......................++...................................
........:?.......................+;........,;:,.......................
........:?.......................?;........:+**.......................
........:?.......................%,........::*?.......................
........:?......................+*.........;;+;,:.....................
........:?.....................;%,....................................
........,%,...................,%,.....................................
.........?,.................,,?;......................................
.........%:,,,,::::;;:;++*++++%+:,....................................
.........%*;++++++;++;:,,,.....:+**,..................................
........,%,.......................;?;......,,,::;;++;;;;;++;;;;,......
.......,%;.........................,**:,:++*++;;;::,,,,,,,::::+?;.....
......,?+............................:S+:,,.......,:;;;,.......,*;....
......*+.............................?;.......,;+++;::,.........,?....
.....:*.............................:%.....,;+;:,...............*+....
.....?:.............................**..,;++:,................:*+.....
....,%...........,,::::,,,..........%:,++;,...............,:+++,......
....;*........,;+*;;;;;;;+++;,.....:S++:................:+*+:,........
....*+.......+?;,..........,;*+:,;++;,..............,:;++:............
....%;.....,?+................,;?*:...........,,:;++%+:,..............
....*:....,?:....................:+*;::::;;;++++;;;+?,................
....,?,...*;.......................,:;+*?*:,,,:+++;,..................
.....:*:,.*:.............................,;+++;,......................
.......;*;*:...........................,+*;,..........................
........,:+++:,......................,+*;,............................
...........,:;++;:,..............,:;+*;...............................
...............,:;++;:,,.....,:++++;,.................................
...................,:;+++++*++;:,.....................................
.........................,,,..........................................

......................................................................
.....................:;:::............................................
..................:+++;;+?++,.........................................
..................+;*;+*+:;*?:........................................
..................:%:.,;:,;*S;........................................
..................?*;....,*,*,........................................
..................;?*...,+,.+;........................................
...................?:..,?,..:*........................................
..................;*...+*:...*,.......................................
.................,?,...*:;...:*.......................................
.................*;...,*.+,...*:......................................
................:*....,*.;;...:*......................................
................?:....,?.;+....*:.....................................
...............,?.....,?.,*....:*.....................................
...............;*.....,?..*,....*:....................................
...............+;......*;;?:....:*....................................
...............?:.....,?,,,;+;..,?....................................
...............?,.....:+,.,.,?:..?,...................................
..............,?......*+:::..:+;:*,...................................
..............,?.....++:.......,;?,...................................
..............;+....,?,...,:;,,..:*...................................
.............,?,....:+...,*:;;+;++%,..................................
.............;*.....+:...;+....,,:;;..................................
............,%,.....?,..:?,.......,:..................................
............*;.....,?;,;+,........::..................................
...........;*......*:.,,....;**:,+;,..................................
..........,%,.....,?*;......,,,..;+...................................
..........?%......:;,:........,..*,...................................
.........:?+:....:*+..........+++;....................................
.........?:,*...:+,:?:......,++*:.....................................
........:?..+;.++,..:++:......;+..;,..................................
........++..:*+:......:+*;,.:;+...:;,.................................
........*;...;;,,.......,;*+%**...+;;.................................
........?:.....,::,........,,:,...,?::.........,?:....................
........+;.......,;:...............;*,;.......;+%:....................
........;+.........+:...............?::;.....:?+%;,...................
........:*..........;:..............?%:+,......;+.:...................
........,?,..........::.............,#?::......::.,...................
.........*:...........:;,............,:,;,............................
.........*:............,:;..............::............................
.........*:..............,::............,;.......,,...................
.........*:...............,:,:...........;:..:;+;;;;++,...............
.........*:.................,;,,.....+,..;*,,,,.....,:*,.:,...........
.........*:...................,;;,...;,...**+.........?:.:+*;,........
.........+:.....................,:,.::.....+*,........+,...,;*;,......
.........*,....,,,............,;,.;:,+..,,,:?;;......,*,......;*:.....
........,*..,;+;;+++,.......,;*+,..+*+,+**+++;;......*:........,%S*...
........;+.:+:.....:*;....,,**:.,+,;?**:+;;;+,......+;..........:*+...
........+;:*,........;+:++;;;:;++,...;;+;;,:,......;*.................
........*,?,..........:?,......+,.....;+..........:?,.................
.......+;*;............:*:....:*.....;+..........;*,..................
......*+,*..............,*;...;;....:*.........,*+....................
.....*+.+;................*:..:;....*:........,+;.....................
....;?..?,...,,...........;*..,*...,?........+*,......................
....?:.,?....+;............?...*:..+;......,*;........................
...:?..:+....+;............*:..,*,,?,.....;+,.........................
...;+..+;....:+............+;...:;*:....,*;...........................
...;;..;+.....+*,..........,*,...*;....,*:............................
...:+..,?,.....;*;,.........,*;,:+,,,:;;;,,,..........................
....*+..:*,.....,;++;:,......,;;*;;,::,,,,,,;;........................
.....;*:.:*:.......,:;+*:,.......,........,:+*+:......................
......,;+;;**:,,,,,,::;;;++:::,............;+;?:......................
.........,,,;;;;;;;;:,....,::;;;;;;::;;:;:**%*+,......................
.................................,,,,,,::::,:.........................
......................................................................

Kundalini Yoga for the nervous system and glandular balance

..................................:;;;,...............................
................................,;:..,:...............................
...............................:;:::::;:..............................
..............................:;;,.,,;,;..............................
..,,..........................,+,:,,:,:;..............................
..;*,,,,.......................;,:,,:,;:.........................,,...
:;+*;::;:;;::::::::::,,........,;.;+,::..........,,,,::,,:::::::,+;...
:?+;::::;::::,,,,,,,;+::;;;:;;::;:;;:;:::::::::;+;:::,,,,,:::::::+*:;,
,,.......,,,,::;:::::;.......,,;:,,:,,:,,,,,,,..+:,::;;;:::::::::;;*+.
...................,:+..........,:::,..........,*;::,.................
.....................:;:,...................,,:+:.....................
......................,,;;,................:+:,,......................
.........................:+,..............;;..........................
..........................:;.............;;...........................
...........................+,...........:+............................
.....................;,....;:...........+,............................
.....................:,,...::..........;:.............................
...........................+;:::::::,,;+..............................
.........................,+:..,,,,,::::+,.............................
.........................+,............,;,............................
.................,,::;;:;+:,...........,;+:;:;:::,....................
...............,;;:,,,,,,,,:;:,......:+;:::::,,,:;:...................
...............+,....,:::::::;+:::::;+:,,,,,,,....+,..................
...............;;,.........,:;;::,,,............:;:...................
................,;;,,..........,::;::::::::::::;:,....................
..................,:;::::::::::::::::;;;;;;+:,,.......................
......................,,,:::,,,,,.....................................

1) Sit in Easy Pose with the arms extended straight out to the sides, parallel to the ground. The palms are facing up (A). Begin to move only your Saturn finger (the middle finger) up and down rapidly (B). Using a powerful breath, inhale as you raise the finger and exhale as you lower it. Continue rhythmically, coordinating this movement with the breath for 7 minutes.

This exercise stimulates the pituitary to create a balance between the parasympathetic and sympathetic nervous systems.

..........................:;::,.......................................
.........................;;,,:;+,.....................................
.........................*,:,::;:;:,..................................
.......................:::,,,.....,;;.................................
......................;;.........:;:*+................................
.....................,+..........;:..;:...............................
.....................:+....,+:.,:;..,;:...............................
.....................,+...,+;:.;:..;++................................
......................:;::::.:,....:,;................................
.......................;*,.........,:;,...............................
......................,++:::,,,...,*:.................................
....................,+;;::,;+;+++;+:..................................
...................,*:..........,:+;:,................................
...................*:..............,:++:,.............................
..................;;..................,;?;;;:::::,....................
.................,*....................;;.,,::,:;;;;:,,...............
.................+:..................;*:...........,:;++;::,..........
................:+.........,,,:::,,:;+;;;+*+;::,,.......,,:+;:,.......
................*:........,::::::*;;,....,:;+*++;;;::::;:::,,:;;;,....
...............,*................;:..........,,:;;;;::,,,,::;;:;+**+,.
...............,+................,+...............,,,:;;;;,,.,;;?**?:.
...............,*................,+.....................,::;;;:+;;,...
................?,...............:+......::,..........................
................*................+:.....,;*;..................,:......
.,,.............*...............,*......,+;:,,...........,,,:;;,......
.+*;:,.........,+.............,.;:....................;?;;:::,........
...,:;;;;,.....;+;;;;;;;;:;;;;++.......................,..............
.......,,,....,+:,,,,,,,,,,,...+;.....................................
.............,+,................:+.........,,,,::;;;;::,..............
............,+:..................*;::;:;;;;:::::,::::::+;.............
...........:+,...................,,,*;,,...,::::,.......;;............
..........,*,........,,,,,.........+:...,;+;::,,........:+............
..........+;......,:;;;;;;;;,.....:+.,;+;:.............:+,............
........,.+,.....:+;,......:;+:,..*;+;:............,:;;;..............
..........;;....:+,..........,:+,;+:,............,;+:,................
...........+;..,+,.............,;;:......,,:;;;:++:...................
............;+,;:...............;,:+;;;;;;:,,::;*,....................
.............,;+:...................,:,,,,,:;;::,.....................
...............,;;;:,..............:;;;;;;:,,.........................
.................,,:;;;;:,....,,,:+;,.................................
......................,:++;;;:::::,...................................
..........................,,..........................................

2) Remain in Easy Pose. Stretch the arms out in front, parallel to the ground (A). Place the left hand over the right, interlacing the fingers with the palms facing down. Begin to rapidly swing your arms from side to side, moving the head and neck in the same direction as the arms. Keep the elbows straight. Continue coordinating the ' movement with a powerful breath for 5 minutes.

This exercise prepares the body for the shock of accidents by making it very flexible. It also strengthens the chest muscle and stimulates the lymph nodes in that area. There have been reports that this exercise aids in preventing breast cancer.

Page 137

..................................:;;;,...............................
................................,;:..,:...............................
...............................:;:::::;:..............................
..............................:;;,.,,;,;..............................
..,,..........................,+,:,,:,:;..............................
..;*,,,,.......................;,:,,:,;:.........................,,...
:;+*;::;:;;::::::::::,,........,;.;+,::..........,,,,::,,:::::::,+;...
:?+;::::;::::,,,,,,,;+::;;;:;;::;:;;:;:::::::::;+;:::,,,,,:::::::+*:;,
,,.......,,,,::;:::::;.......,,;:,,:,,:,,,,,,,..+:,::;;;:::::::::;;*+.
...................,:+..........,:::,..........,*;::,.................
.....................:;:,...................,,:+:.....................
......................,,;;,................:+:,,......................
.........................:+,..............;;..........................
..........................:;.............;;...........................
...........................+,...........:+............................
.....................;,....;:...........+,............................
.....................:,,...::..........;:.............................
...........................+;:::::::,,;+..............................
.........................,+:..,,,,,::::+,.............................
.........................+,............,;,............................
.................,,::;;:;+:,...........,;+:;:;:::,....................
...............,;;:,,,,,,,,:;:,......:+;:::::,,,:;:...................
...............+,....,:::::::;+:::::;+:,,,,,,,....+,..................
...............;;,.........,:;;::,,,............:;:...................
................,;;,,..........,::;::::::::::::;:,....................
..................,:;::::::::::::::::;;;;;;+:,,.......................
......................,,,:::,,,,,.....................................

..........................:;::,.......................................
.........................;;,,:;+,.....................................
.........................*,:,::;:;:,..................................
.......................:::,,,.....,;;.................................
......................;;.........:;:*+................................
.....................,+..........;:..;:...............................
.....................:+....,+:.,:;..,;:...............................
.....................,+...,+;:.;:..;++................................
......................:;::::.:,....:,;................................
.......................;*,.........,:;,...............................
......................,++:::,,,...,*:.................................
....................,+;;::,;+;+++;+:..................................
...................,*:..........,:+;:,................................
...................*:..............,:++:,.............................
..................;;..................,;?;;;:::::,....................
.................,*....................;;.,,::,:;;;;:,,...............
.................+:..................;*:...........,:;++;::,..........
................:+.........,,,:::,,:;+;;;+*+;::,,.......,,:+;:,.......
................*:........,::::::*;;,....,:;+*++;;;::::;:::,,:;;;,....
...............,*................;:..........,,:;;;;::,,,,::;;:;+**+,.
...............,+................,+...............,,,:;;;;,,.,;;?**?:.
...............,*................,+.....................,::;;;:+;;,...
................?,...............:+......::,..........................
................*................+:.....,;*;..................,:......
.,,.............*...............,*......,+;:,,...........,,,:;;,......
.+*;:,.........,+.............,.;:....................;?;;:::,........
...,:;;;;,.....;+;;;;;;;;:;;;;++.......................,..............
.......,,,....,+:,,,,,,,,,,,...+;.....................................
.............,+,................:+.........,,,,::;;;;::,..............
............,+:..................*;::;:;;;;:::::,::::::+;.............
...........:+,...................,,,*;,,...,::::,.......;;............
..........,*,........,,,,,.........+:...,;+;::,,........:+............
..........+;......,:;;;;;;;;,.....:+.,;+;:.............:+,............
........,.+,.....:+;,......:;+:,..*;+;:............,:;;;..............
..........;;....:+,..........,:+,;+:,............,;+:,................
...........+;..,+,.............,;;:......,,:;;;:++:...................
............;+,;:...............;,:+;;;;;;:,,::;*,....................
.............,;+:...................,:,,,,,:;;::,.....................
...............,;;;:,..............:;;;;;;:,,.........................
.................,,:;;;;:,....,,,:+;,.................................
......................,:++;;;:::::,...................................
..........................,,..........................................

......................................................................
..........................................:;;:........................
.........................................;+**?*:......................
........................................:?+:;;+%:.....................
.......................................,*:*+;+::*.....................
.......................................,*..:*+,;;.....................
........................................%,....:?,.....................
.......................................:?,...;*:+.....................
......................................,?:...:?,.*;....................
.....................................,?:...,%,...*,...................
....................................,?;....;*....*S...................
................,:::,...............?;.....?,....:+...................
..............:++;::;+:............*+.....++..........................
.............++,....,;?+:,.......,?+.....,%,..........................
............,?;+,;,..,.,;*:......*+......*+...........................
............:+:,....,:::,:+:....+*......:?,...........................
...........;*,.....*+:::::;+;..:?.......?:............................
..........:*,.....:*.......,?,.?:......++.............................
..........+:.....:+,........*;.?,.....:?,.............................
..........+,..,..;*....:::.,*;;+.....;?,..............................
..........*:,*+:.;;...:++:.;*,?,....*+,...............................
..........,:,+:..,,...:;:..::*:....:?.................................
...........:+,+;,........:.,:,.....?:.................................
............:;*:........,;,;,.....:?..................................
..............%:.,,.....:++?;....,?:..................................
.............,?...,::....,*:;+...*;...................................
.............?*,...,++;;;;:..+*.;?....................................
...........,**:++:....:+,.....+??,....................................
........,;+*:...:*+;;:,?.......:%:.........................:++;;;;:,..
.......;?;,.......,,::+?++;+;:;*+,,:;;++**+++;;+::,:::;:;+++:,,,,:;?:.
......:%,............,**;;::;:;++;+;:,,,,,,,,::;:+;;;::,,,.......:;?,.
......?*............:?:........................................,;;;?,.
......?+...........;?,.............................,,::;;;:,,..,++*?,.
......;?.........,*+,..........,,:::::::::;;;;+;++*+++;;;;;++;;,+;;,..
......,%:.......,?;,,,,:::;;;*+*??;;;;;;;;;::::,,,......:.............
.......+*.......,+**;;++;;::,,..,?.....................;@+............
.......,%,.......................%:....................,?:............
........%;.......................*;....................,?,............
........*+.......................+;....................,+.............
........:?.......................++...................................
........:?.......................+;........,;:,.......................
........:?.......................?;........:+**.......................
........:?.......................%,........::*?.......................
........:?......................+*.........;;+;,:.....................
........:?.....................;%,....................................
........,%,...................,%,.....................................
.........?,.................,,?;......................................
.........%:,,,,::::;;:;++*++++%+:,....................................
.........%*;++++++;++;:,,,.....:+**,..................................
........,%,.......................;?;......,,,::;;++;;;;;++;;;;,......
.......,%;.........................,**:,:++*++;;;::,,,,,,,::::+?;.....
......,?+............................:S+:,,.......,:;;;,.......,*;....
......*+.............................?;.......,;+++;::,.........,?....
.....:*.............................:%.....,;+;:,...............*+....
.....?:.............................**..,;++:,................:*+.....
....,%...........,,::::,,,..........%:,++;,...............,:+++,......
....;*........,;+*;;;;;;;+++;,.....:S++:................:+*+:,........
....*+.......+?;,..........,;*+:,;++;,..............,:;++:............
....%;.....,?+................,;?*:...........,,:;++%+:,..............
....*:....,?:....................:+*;::::;;;++++;;;+?,................
....,?,...*;.......................,:;+*?*:,,,:+++;,..................
.....:*:,.*:.............................,;+++;,......................
.......;*;*:...........................,+*;,..........................
........,:+++:,......................,+*;,............................
...........,:;++;:,..............,:;+*;...............................
...............,:;++;:,,.....,:++++;,.................................
...................,:;+++++*++;:,.....................................
.........................,,,..........................................

3) Sitting in Easy Pose, extend the arms straight out in front, parallel to the ground (A). Make fists of the hands with the thumbs tucked inside, touching the fleshy mound below the little finger. Keeping the arms and hands straight, bring the left arm up as the right arm goes down. Continue alternately moving the arms up and down forcefully, coordinating the movement with forceful breathing for 8 minutes.

This exercise works to balance the parathyroid gland and stimulates weight loss.

......................................................................
.....................:;:::............................................
..................:+++;;+?++,.........................................
..................+;*;+*+:;*?:........................................
..................:%:.,;:,;*S;........................................
..................?*;....,*,*,........................................
..................;?*...,+,.+;........................................
...................?:..,?,..:*........................................
..................;*...+*:...*,.......................................
.................,?,...*:;...:*.......................................
.................*;...,*.+,...*:......................................
................:*....,*.;;...:*......................................
................?:....,?.;+....*:.....................................
...............,?.....,?.,*....:*.....................................
...............;*.....,?..*,....*:....................................
...............+;......*;;?:....:*....................................
...............?:.....,?,,,;+;..,?....................................
...............?,.....:+,.,.,?:..?,...................................
..............,?......*+:::..:+;:*,...................................
..............,?.....++:.......,;?,...................................
..............;+....,?,...,:;,,..:*...................................
.............,?,....:+...,*:;;+;++%,..................................
.............;*.....+:...;+....,,:;;..................................
............,%,.....?,..:?,.......,:..................................
............*;.....,?;,;+,........::..................................
...........;*......*:.,,....;**:,+;,..................................
..........,%,.....,?*;......,,,..;+...................................
..........?%......:;,:........,..*,...................................
.........:?+:....:*+..........+++;....................................
.........?:,*...:+,:?:......,++*:.....................................
........:?..+;.++,..:++:......;+..;,..................................
........++..:*+:......:+*;,.:;+...:;,.................................
........*;...;;,,.......,;*+%**...+;;.................................
........?:.....,::,........,,:,...,?::.........,?:....................
........+;.......,;:...............;*,;.......;+%:....................
........;+.........+:...............?::;.....:?+%;,...................
........:*..........;:..............?%:+,......;+.:...................
........,?,..........::.............,#?::......::.,...................
.........*:...........:;,............,:,;,............................
.........*:............,:;..............::............................
.........*:..............,::............,;.......,,...................
.........*:...............,:,:...........;:..:;+;;;;++,...............
.........*:.................,;,,.....+,..;*,,,,.....,:*,.:,...........
.........*:...................,;;,...;,...**+.........?:.:+*;,........
.........+:.....................,:,.::.....+*,........+,...,;*;,......
.........*,....,,,............,;,.;:,+..,,,:?;;......,*,......;*:.....
........,*..,;+;;+++,.......,;*+,..+*+,+**+++;;......*:........,%S*...
........;+.:+:.....:*;....,,**:.,+,;?**:+;;;+,......+;..........:*+...
........+;:*,........;+:++;;;:;++,...;;+;;,:,......;*.................
........*,?,..........:?,......+,.....;+..........:?,.................
.......+;*;............:*:....:*.....;+..........;*,..................
......*+,*..............,*;...;;....:*.........,*+....................
.....*+.+;................*:..:;....*:........,+;.....................
....;?..?,...,,...........;*..,*...,?........+*,......................
....?:.,?....+;............?...*:..+;......,*;........................
...:?..:+....+;............*:..,*,,?,.....;+,.........................
...;+..+;....:+............+;...:;*:....,*;...........................
...;;..;+.....+*,..........,*,...*;....,*:............................
...:+..,?,.....;*;,.........,*;,:+,,,:;;;,,,..........................
....*+..:*,.....,;++;:,......,;;*;;,::,,,,,,;;........................
.....;*:.:*:.......,:;+*:,.......,........,:+*+:......................
......,;+;;**:,,,,,,::;;;++:::,............;+;?:......................
.........,,,;;;;;;;;:,....,::;;;;;;::;;:;:**%*+,......................
.................................,,,,,,::::,:.........................
......................................................................

4) Butterfly Pose. Sit with the soles of the feet pressed together. Draw the feet into the groin, keeping the knees as close to the floor as possible. Interlace the fingers into Venus Lock and place the hands in the lap (A). Inhale and raise the arms up over the head while simultaneously drawing the knees up towards the center of the body (B). Exhale and lower the knees and arms down to the original position (A). Continue rhythmically, coordinating the movement with powerful breathing for 8 minutes.

This exercise balances the prana and apana, sets the navel point, and brings the breast line into total balance. This exercise also prepares and maintains a woman 's pelvic area during her childbearing years

Comments: from Yoga for Youth and Joy, By Yogi Bhajan

Page 138

......................................................................
.....................:::++:....,......................................
...................:?S+;;;+..................,,::,....................
..................;%;+*;.;+.................:*%;***:..................
..................?+;?:..?,.................++;.++%%,.................
..................:*....++..................;*:..:*+:,................
...................?,...+....................,++,...::................
...................+:...+......................;*...;,................
...................+;...+,.....................,+...+,................
...................+:...;:.....................+:..,+.................
...................*:...:+.....................*...,;.................
...................*:...,+....................;;...,;.................
...................;:....+....................+,...,:.................
...................;;....+,..................,+....::.................
...................:+....+,..................+,....;,.................
...................,+....;;......,:;:,......:;....,+..................
....................;,...,;.....;;:,,**:....*:....,;..................
....................:;...,+...:+;.....,;+:..*,....:,..................
....................:+....;..;;.,:;+;;:::;;,+,....;...................
....................:+....+:;:.;;:,,,:::;*;++,...:;...................
....................:;....,+;..+,........;+*+....;:...................
....................;:.....;*.;;..........*?,....::...................
....................;,.....:?;:;,;;;,,,:;;%*.....,;...................
...................,*,.....:**::.:;;,+:,;;*;......;...................
...................:+.......+%;,..,.,?;...*:......+,..................
...................:+........:*+...,:+:,.,?.......+,..................
...................;+..:S;.....*...;**;,.+;.......+,..................
...................::..**,....,?,;,.,,..;+...,%?.,+......::...........
.........,+;.:;,...,:,+;.....,*?.:++;;;+S:....;?,:;...;*,+**;.........
.......;+;;+,*+:...,;+,.,,:;;+:+;..,,:,;+:+;:,.:+,....+;**:++.........
.......+++::++;,...,::;+;::,,..,+:...,+;...,:;++;+,...,+;?.,;.;*:.....
....::.;;**.?:;,...;+;,.........,++;;+:........,+;,,,..+;,..++:+:.....
....;*+:*::.,.*:.,;*?,............?;?,...........+%+;;,*,....,+:......
.....,;+;,....,++;;;:,............:*+.............*?+;;:.....,*.......
.......:+.......,+;................,?,.............:++;,.....;+.......
........+;.....:?:..................;+..............,*,+++;.:+,.......
.........+:...,?+;..................,*.............,*:;+,,,:*,........
.........,*,..,*,*?:.................+:........:,,;*,;+...,*..........
..........:+...,?*,++:.:.............:+........**++?+;....*:..........
...........+:...;*,.,+**.............,;.......,*,.:*,....+;...........
...........,*....,+;..;*......................;:.,*.....;+............
............;;....,*:.;*......................*..+;....+;.............
.............;+....,+.,*.....................:?..;...,*;..............
..............+;....,,**.....................**;....;*,...............
...............+;...,*++....................,+.+;::+;......,..........
................;+;++,,?....................;;..,::,....;;*++.,.......
.................,,,..,%:,..................*,..........*+?+*,+:......
.....................,++;++:,,.............;+...........:,:,..........
...................,++:...,::;;;;;;;;;;;;;;?+;........................
..................;*:...........,,,,::,,,,..,;*:......................
.................;?,..........................,+;,,,,.................
..............,,:?,,,........................,:+?+;;;;;;;;;;;:,,......
.........,:::;;;;;:;;;;:,.................,:+;:,..........,,,::;;:....
.....,::;::,,.........,:;,..............,;+:,,::;;;+;;;:,.......,;*,..
...:;;:,...............................:+;;;;::,,,,,,,::,.........:*..
..:+,.........,::;;;;::,,...,;;;;:::::;?;:,.......................,*..
..+:..........,::,,,,::;;+;+*:.,:::::,,..........................:+;..
..;+.....................,:;;;;::,............................,:+;,...
..,+;,........................,,;++:,,,....................,:;+;,.....
....:;+,..........................,:;;;;;;;;;:;;;;::::,,:;++;:........
......:;;;,,..................,,,,,,,,,,:::;;+**++++**;;;:,...........
........,::;;;;;;:,,,,:::::;;;;::::;:::::::,,....,,,,.................
..............,,:;;;;::::,,,..........................................

.....................................,:,,,,,,.........................
...................................,;;*;::;;;;;,......................
..................................,+,......,::;+;,....................
.........................,;:.....,+:.......;;...,;,...................
....................,:;;+**,..,,.;:.......,*,..,,,;...................
....................,;%%*::::+%+,;...,;...:;...,::;,..................
.....................,,..;;:,,,.:;...,+...,...,;,,+...................
.......................,*:......,+..,;:;:........,*,..................
.......................:+........:*;;,..........,:+:..................
.......................,*........,+:...........:;+,...................
........................;+,.,::;;+*.............+,....................
.......................,:*?*;:,,.,+.......,:::,::.:?,.................
......................;+:,,;+;,...*......:;,,+*;:+?+,.................
....................,+;.....,:++;;?*:::;+*;;;;;+*:....................
...................,*:..........,,,+*:*+:,,,....,*:...................
..................,*:...............++;..........,?...................
.................,+:...............:+;,...........*:..................
.................+*:,.........+,...:+.............;*..................
.................:*%++;:,..;:+;.....;:.....,...,;*;,..................
...................;+.,;++:?*:......,:....,*:;;;;+....................
....................*,...,;%,.......:;....+;,,..+,.:*.*+..............
....................++.....*,.......::...,*....:+..:?.?*;,............
....................??,....;:.......,..,:+:....+:..,:.::,,............
....................*+;....:;.......,:++:*....,*......................
....................+++,...,+....,:;;;;::+....,+......................
...................;*,;:...,*...,:,:;:,.;;....,+......................
..................++,.:+....*...........;;....,*......................
.................;+...:+....*...........+:....,*,,....................
.................?,...,*....*,..........+:....:*;;;;;,................
...............,++....,*....+,..........;:....;;..:+*;+;:.............
..............:+;......*,...+,..........;;....+:,;;,...,;+;,..........
...........,;+;,.......;:...+,..........;;....*:+:........:++:........
.........,;**;;::,.....,+...+:...,,.....,+...,**,...........,;+:,.....
........:+:...,,:;+;:,..+,..;+;+%;;;;;:::+...;?:..............,;+:....
.......;+,.........,:+:.:+..:+,,%:..,,::++...+?:,,...............*:...
......++..............;+:*...*,+;;+.....,+...+:;;;;;;,...........:*...
.....;+............,:;;+;?,..;+*..;+...;*;..,*;;;:,,,;+;,........:*...
....;+...........,;+;:;;:*,..,*;;.,*...;?,...*,,,;;;;:;;:::::,::++,...
...,*...........:+:,:+:..*,...:+*,,*...;;....;:.....,,:,,,::;:;:,.....
...+:..........;+,:+:....+,....?*,,*;::+,,...:+.......................
...*;........,;*;;:,.....+,.,.,%+...:::*:?,+;.;;......................
...,*:,...,;+;:,,.......:+:,*+.*;.....:*+*:+*.;;+:,...................
....,;;;;;;:,..........:*;?++:+;;......,,++,;;*++*:...................
.......................;+;:;+.++;.......,;:..;;.......................
..........................,;,..:,.....................................
......................................................................

......................................................................
.....................................,,:,.............................
...................................,;;:;++,...........................
..................................:*,....:*,..........................
................................:;;,......;*:.........................
..............................,+;..,,,.....,*,........................
.............................,*:.:;;;;;;;;:,;+........................
.............................;;.,+.....,,,,*,*........................
.............................;;.;,.........;+*........................
.............................,*:+.,,,....,,,?*........................
.............................,*,,.;%?,..:?+.*:........................
..............................:+,.,:,.,:.,,:+.........................
...............................:*,...,:+...*:.........................
................................+:.,:;++,.:*..........................
..............................,:*,:,:+*;,;?:..........................
......................,;+;++;;;;*.:+;::;+++;;:,.......................
.....................+*:,.,,,...;;..,:::,*;.,:;+;;:,.......,..........
....................**...........++,..,;++......,,:+;......,..........
...................**+............:+*.?;...........:?+,...............
..................:+.;;............?+.?,...........*:,+,..............
.................,+,..*:,..........+**+...........:+..,*:.............
................:+,...,*%,..........,?;..........,*,...,*:............
................?,....;;+;...........,?,........,?*:,...,++...........
................+:....*::+............?:........,+,:?:...;+...........
................,*....,*,*............+:........:+.+;,...*,...........
.................+:....+;*............:,........*:+;....+;............
.................,+:...:**:,....................?+:...,+:.............
..................,;;...;*;+,..................;;;,.:++,..............
...........;,++.....;:.,;?S*,.................,?**;,:?:...............
..........,%,:?,+,..,;:.:;?;...................*?;:+*+,...............
...........:.,:,:,....;+;*+,...................,*+**:.................
.......................,,*+,....................?,,...................
.......................,+::;;;::,,.........,,:;*+.....................
......................++,....,,:;;;;;;++;;;;;;:;*.....................
....................,+;.............,,,.,,......:+,...................
..................,;;:...........................,+:..................
................:+*:..............................,*;,................
.............,;*+:..................................:;+;,.............
...........,;*;,.......................................:++,...........
.........,;+?+;;;:,.................................,:;;+*%;,.........
........;+:....,:;++;,........,.:;++;;*+,.,,....,,;++;:,,.,:+;........
......:*;..........,:;+,.:,..,+...:*.,:++,,;...,+,:,.........;*:......
.....;+,..............:,.;::;,*..,*?,...,,;;,+,.,.............,*;.....
...,*;.............:;;;,.;;?S,+..*,:*.....+,+%,:.,:,...........,++....
..,?:............;+;,.,..:::*,+,:+.;+....,*,;;,;..;++:...........;*...
..+;...........:*;.,:+;..;;:+.+,:+.;;....;:.*,,;.:,.:*;,..........*;..
..*;........,;++::;;:,...+,:;.:;,*.:*,,.,+.,*.;;.:++;,;+..........*:..
..,++:,,,,,;*+;;;:,......+.,,.,+,,..:;+,;,.,,.;:...,:;;++;;,,..,:+*...
....,:;;;;;::,,..........;,....*,......,;.....,+........,,;;+++++;....
........................;;,,+,,+,......;;*:,;..;,.....................
......................,+;+*:*;+*,.....,*;*,+*.;:;,....................
......................;*;:++,;++........,*;:::;+:+;...................
.........................,*;..+;........,+;..;;:,::...................
..........................,...........................................

......................................................................
.......................,,,,,,,,,,,,,,:,:,......,,::,,.................
.....;;:.........,,,::::::+:::::,,,,,,,,:+;::::::,,::::::.............
.....:::::,,:::::::,,,...;,.............;:..........,,,,,;::::::::,...
......::.,,,,,,....,,,,,:;.............,;...........,::::+,,,:;,.;;:,.
..,,,.,;,:::::::;+++;;::+,.............::...........,...;+...,,,:;.::.
.;;::::;;;;;;;;;:,.....,;..............;;,,,:,,,:;;::,...,;::,:,,..,;,
.;:,,,::,,......,,::,::+:,...,::::::::;+;::,,,,,,,::....,:;;;+:,,::::.
..::::,,:::::::::,,,;+::::::?S?;,::::::,,:::::::::;+,,,:;,....,,,,....
...................,+*;,....,:,,,,,,,,,,,,,,....,,:,,:,,..............
....................,,,...............................................

.......................,..............................................
......................,;;,............................................
....................,::+::::::,.......................................
..................,::,;?,..,;;:::,....................................
...............,:;:,..:*:.,;,...,:;::::,,,,,,::::::::,,...............
.....,*::::::;;:,...,:;,:++,,,.....,,,,:+:::,,,,,.,,,:::,.,,::,,,,,...
..,;;;*?;,,,;;::;;;;;:,,;;:::,.........;,.........:::::;;;:;,:;:,:+;,.
..,%:.,;+;;+++;;:**,,,,:+.............,;.............,,:*;...,,,,:;,;.
...:::::,,:::,.:+;,....;,.............,;........,,,:,....:;,,.,::,,,+,
.......,:::::,+**;:::,,+..............,;,:::::;:;*;:,....,;;+++,,::::.
............,,::,...,,:;::::::::::::::::,,,,,,,,.,:+..,:;:..,:,,:,....
....................,.....*??*:::::::::::::::::::;+;::::,.............
..................++*.....,:::,,,...,,,,,,..........,.................
..................+,*,,...............................................
......................................................................

......................................................................
.............................................,:;;;+::;;:..............
..........................................,;*:,,,,,...,;+.............
...:;,,..............,:::,...............:;,;;,.......:+;.............
..,*;*++:...........,;:,,;:.............;:...,;*......;*..............
..:;.+:+?+,.....,,,;;,....;+:::;:::::,..+,,...;:.......*,.............
...;;;:.++++:::+;::+,...,:,;;....,,,,:;;;:+;,.;:......:+..............
....:+?;,,.,;++;;:,+++;.+::;++,.......:;,,;:,.::.,,..:+,..............
......,?:.....,:;;+;*??;+..,:+*+:;;;;;;+;:......,;*:;:................
.......;;.........,,,::+;;,...,;;:,.....,:;,.,,;+++,.,*+:,,...........
........+:...............:+:....,:;;:.....:+;:::,,;*.,;;,::;;:,.......
.......;++,..,::::,,......,;:......,;;:,.,+:,......+:.......,:;:,.....
......;;.,;:;:,,,:*::;:::,,,;;:......,:;:;+;::;;,..,+..........:+:....
.....,+..........,*;,,,,,::::+*;:..............,*,..+...........,+:...
.....;:............,:;;::,.....,:;;:,,..........:+.+;............,*...
.....:;...............,,::;;::,...,;*+;;;::::,,,;*;:.............:%*..
.....,+....................,,:;;;;;;,...,,,:**+++;,..............,;:..
......;:......................,:*;,......,,:;;:,,.....................
.......+,...................,;;;+.....,:;;:,..........................
.......,*,..................,,.+::::;;::,.............................
........,+:...............,,,:;;;::::;,...............................
..........;;:...........,:*+;:,....+;**,..............................
...........,:;:,,.....:;;:,........;,:::..............................
.............,,:;;:;;;;,..............................................
..................,,,.................................................

..............................,:::::,,................................
............................,;;:,,,:;;:...............................
...........................:+,,,:;:;::;+,.............................
..........................;;,+;::,,,,:;;+,............................
.........................;:.:;.........;*+............................
.........................;..;,..........++............................
.........................+..?,:;:,...:::,;,...........................
.........................;*:+.,;;:..:+;,,*............................
.........................,*+...,;:...;:.+;............................
..........................,**,...,::,..,*.............................
...........................,;;..,:***,.;;.............................
.............................+...:+++,:+..............................
............................:?..,,,,,;+,..............................
......................,,,:;+;+;.,:;:;:;;;,............................
................,,:;;;;;;:,,..;+,....:;.,;+;:::::,,...................
.............,;;;;:,,..........,;:.,;;....,::,,,::;;;:,...............
............;S*,................,?,+:..............,,;?+:,,...........
.........,;;+:,+;...............,*:::...............:*:,:;;;;::,,.....
......,;;;,.....+;...............,+:...............:*,....,.,,::;;:...
....;+;:,:::,,...*,...............,+..............,*...,:+:......,:+,.
..:*;,....,::;;;:+:,,..............+,.............;:,:;;:..........;+.
.:*,...........,,::;;;;;:::,,,,,,,,+:,....,....,,:*;;:,.........,:;+:.
.++,..................,,,::::::;::::++++++??+;;;::,........,,:;;;:,...
.,;;;;::,,.........................,;;;;+*+;:.....,,,,:;;;;;;:,.......
.....,,::;;;;;;;;;;;;;;++;;;+:,:::;;;;;;+;..,:;;;;;:;::,,,............
..............,....:;......,+**++;+***;;::;++;*,......................
...................,*,............,::,,,,:,,.:*.......................
....................:*......................;?,...+;+.................
....................,*......,,..............;*....?*%?:,..............
....................+:......,;,.........,:..:;...,;,+;,,..............
...................,;........,+,.......:+,..,+........................
...................,:.........,;:..,:,;:,...,+........................
...................;,,::,,....,;S:,*+:,......,........................
...................,..,::::;;;;,:;;*+;;:..............................
..................................,,,.................................

................................,;;;;,................................
..............................,;;,..:;;:..............................
............................,;;:,,,,,,,:+,............................
...........................:;,,;:,,,:::::+,...........................
..........................:;..;,........,*;...........................
..........................+..,:,.........++...........................
.........................,+..;,.,;+;,..;:**...........................
..........................?;,;,.:*%%,,+**?;...........................
..........................+?,....,:,..::.+,...........................
...........................*?;.....;::,..+............................
...........................,*%,....;*++,,+............................
.............................+,::,,:;;:,+,............................
...........................,;*.,++;,,,++,.............................
....................,,::::;+:;:..,::;;*;::,,..........................
..............,::;;;;;::,,,...;:.....,;.,:;;;;;;:::,..................
............,+?*:..............:;,..:;,........,,,:+*:,,,.............
.........,:;;;,,+:..............:+,;:.............:;,,:;;;;;;:::,.....
.....,:;;;;:,....*,.............+:,+.............,+....,::;:,,::;+;,..
...:;;:,..,::;;;:+*::,,,,,,,....,++:.............+,,,:::,,........:+,.
..;;,..........,,:,::::::::;;:;::;+:;;;;;::::,,:;*:::,............,*,.
.,*...................................,,:::;*;:,,...........,,::;;:,..
..:;;:,,,,.........,,,,,:::::,,,::,,,:::;*;,,...,,,,:::::::;::,,......
....,,::::;:;;;;;;+;;;:::,,:+%*+*%+;;+::,,.,:+;;::::,,,,,.............
..................+:.........,:,,+;::++;::::+;.....,:;................
..................,+...................,,..,*.....*:**................
..................,*.......................*:....,*,*:,...............
...................+......................;;......,,,,,...............
...................,......................+,..........................
......................................................................

......................................................................
...............................,;;;;+;:...............................
..............................*+:,..,,*,..............................
.............................:*;,....,%;..............................
...........................,?;,;+*;;..;;;;,...........................
..........................:+;.+;+;,+;;...:+;..........................
........................:*+,.;+:*.*:,*....,+;.,;?:,,..................
.......................:*,..:*:*,;+.**:.....+:,*%+;;+;;...............
.....................,,;,..,?:?,:*.:*:%.....,*.......,,...............
....................;?;+;.,*:+:,*.,?,:%,::,;;?,.......................
....................,+;.:*?:.,.::.*:.??*+++;,;;.......................
......................?:.?;......:*.;*,......;+.......................
.....................:S+.,.......,,.%:.......;+.......................
.....................:*?:..........:?........;+.......................
......................;??..........;+.....:++*:.......................
...............,+?+....:?:........,S?+;,..*S?*........................
............,;;+*%;..,:+;,.......;**?;,.....:+........................
...........,;:,....:++;,.......;?+,.........*,........................
...............,:++;,........:*+,....,:....;?+++:.....................
............,:++;,.........,+*;.....,,+;,.;+..,:**,...................
.........,;++;,..........,+*?:;;,..,;;++;:+......:?:..................
......,;++:,............;*;.,++:;;:...,,:?,.......,*;.................
....,;*;,.............:*+,....:++::;;::;**..........;*:...............
...:*;..............:++,........:;+;,,,,*,...........,+?,.............
..;*,.............;*;,............,*+..+:........,,....?;.............
.;*............,;??,...............?:..::........,*,...?:.............
.?,..........:++:;*................:*:,+,.........;+..;?..............
.;?,........,;,.:S;.................,*;...........,?.+?*..............
..+*,........,;+S?....................*,..........,S*+.++.............
...;*+;;;;++++::?,....................;:..........,S:...*+............
.....,::;::?+:;*:.....................:+..........++.....?;...........
...........,:%+.......................,*.........,?,.....,?:..........
.............:%........................+,........+?;......,*;.........
..............%;................................;*.++.......;*:.......
..............*+..............................,*+...+;.......,++,.....
..............*:..............................*;.....*:........,+;....
..............*:..............................?......,+;,........;+...
..............;*......;,++;..................+*........:;;........;*..
..............,+.....,S,S%S:,,..............,+...........;*,.......++.
.....................,*,?*?;:,............................:,........:.
.........................,............................................
......................................................................
......................................................................

......................................................................
..........................................................,,::,,:.....
.......................................................,::,,,...,;....
......................................................:::,,.....,;,...
.....................................................:,...,......,:...
.....................................................:::..,:,,,...:...
...............................,.....................:::,..,,,:..,:...
.............................::;;:...................;:,....,,,,:,....
...........................,*;..,+:..................,+;......,::,....
..........................;;;+...,:;,.................,;,...,,,,,:;...
.........................;:..:.....,;,.................:::,..,::,,;:..
.........................*:,,.......,+.........,.......,:,.,,,.....;..
.........................;,,;:,:;;..,+;::,....+*;:::,.:,..,;,......:..
...................,,,,..,++,...,*:;+:,.,:;::,,,,....:,..,+:......,:,.
..:::,::::::::::;;;;;;+;+;++::::+*::,,.....,::;;::,,,,..,,,:;,..,,,::.
:*?+;;;;;;;;;;;;::::,,,::::::,,,,,::,...........,,:;::......,,,::,.:;.
,::;::::,::::,,,...................,:;,.............,:;,......,,...;:.
....,,,::,,,,::::::;:;:;::::::;;:;++;;;...............,;;,.........;,.
..................................,+,...................,;,.::,,,.,;..
............................,++....,;:...................,;:**::::*+:.
............................,+:......:;:,,.................;,....,:.,.
............................,,,........,:::;;,,...,,,,,,,,,,+...,;....
..............................,,::::;:;;;:;*:,::,,:;+;;:::::+:..:,....
.....,,,,,,,,,,,,,,,,,::::::;;;:::,,,,,,,,,*,,,,;::,,........;,.,.....
..:;+++++;;;;;:;;;::::::,,,,,,,:;;;:;;::;:;*:::,,,,:::;;:,...,;.......
..:*:...,,::::;;:::::;:;;;;;;::,,.........:+........,,:::,...,+.......
...,:;:,.......,,.........................,*,................;:.......
......,:;;::::;;:;:::::,,,,,::::::::,,,....:;...............:;........
.........,,,,.....,,,,:::::::,,,,,,::::;;;::*;,,,,,,,,,,,::;:.........
.........................................,,,,::::;::;;::::,...........

...............................::.....................................
..............................,+;:....................................
..............................:+.+,...................................
..............................,;.:+............................,,.....
..............................:;..+,......................,::;:::;....
.............................,+,..,*....................:;::,,...+,...
.............................;,....;;..................;+;:,....,+,...
.............................:;:,...+:................::..,+,....,+...
..............................,,;:...+;...............:++:.,:,::..;,..
.................................;:...;;,.............:;:,...,:+,,;...
..................................+,...:+,............:+,....,:,;;,...
..................................,+....,;:............;;,....,:;;....
...................................;:.....;:............;:++:;:,.:;,..
....................................;,.....:;,.........:::**,.....:+,.
....................................,;:.....,;:.......,;.+;........:;.
......................................:;:..+:,:;,.....;:,;....,,,...+,
.......................................,:+:;;::,+,...;+,:,.,:;::;::.+.
.........................................++,..:;:+;:;+:...,;:....,;+;.
.........................................:*:...,:;*+:+:...;:.....:;;,.
.................................:;,......,*+:::..,;:;;::;;....,;:.;,.
................................,??:.......:;.,:::,....,,:,...:;,..;..
.................................++:,......,+....,::::,.....,;,...,;..
..........................................,:?......,+;::::,:;,....;,..
......................................,,:+?;+:....:+,...,+;:.....,;...
...................................,:;;::,,;;;..,;;.......,;;,,..+,...
..............................,::;;:,......,+*.:;,..........,:::;;....
........................,,:::;::,,..........,S+:...............;;,....
...............,,,,,::;;:::,,..............,,?+:..............:+......
..:;;;::::::::;;:::,,,..........,,,,::::::::;;:+;,........,,:;:.......
.,*+;,,,,..............,,,::::::::,:,,,,........:;:;:;;:;;;:,,........
..,,::::+,,,:::::::::::::,,,,......................,,,,...............
........,:::,,,,,,,...................................................

......................................................,,,,............
.................................................,::::+;::;...........
................................................:;;;,....,+...........
...............................................:;..::....,+...........
...............................................::,..:,,,.,;...........
..............................................,+,,...,;:,;,...........
...............................................;;...,;;;*;............
...............................................:+::::,,..;:...........
..............................................,+;+:,......;:..........
.............................................:;,:;.........+..........
.::,................,,,,,::::::,....,::::,..:;,;;.....,::::+:.........
.++;:;:;:::::::::::::::::,,...,::,,;:,..,;,,+.,,.....,;,..,+,.........
..:;:,..,,,,,,,,,..........,....:+;,.....,+.+,.......;,...,:..........
....,:;:...,,,,,,,,,,,,,::;;:.,;:...,,....;;;,.......::...;,,;:.......
.......:;:;;:::::::::;:::,..+;;,....::....,*,........,;..,;.,;+,......
.........,,..............,::;,....,:+,.....+,.........+,.,;...,,......
...................,,,::::,,..,,:::+,......;:,,......,;;..::..........
..................+;::,.....:;:+:.,;.......;+,;:,...,+:::..;;+,.......
..................*?::::::,:+,..+;;;....,:::+,.,;:.,;,;:+:.:+:........
...................,,,,,,,,,....,+;;,,::::,.;;...:;:,..,:+,.+.........
.................................,%*::,,....:,...,;,.....,;.:;,..,,...
..................................,*:...........:;,.......::.;;::::;,.
...................................,+;:,,,,,:::::..........;;+::::;;:.
.....................................,::::::,,..............,,........

Kundalini Yoga for the sciatic nerve (From Yoga for Youth and Joy)

1) Stand up. Stretch the left arm straight out to the side. Raise the right leg straight out to the side, as high as possible, and lower it. Continue moving the leg up and down once every 1-2 seconds. Do not change sides. The arm is held stationary. Continue for 2 minutes.

.....................................................................,
...........................:::,.......................................
..........................:+::*,......................................
..........................;:,,::......................................
...........................;::;:,,,,,....,,,.,........................
.........................,,;;;;::,,;:::::,,:::::::;;:.................
........................,:,.:;....:;::::,,::,::::::,,.................
.......................:;....;,..::,..................................
......................,;:+,..,,.,;...........,,,,,,,,.................
.....................,;:;*:.....:,...........::,,,,:;.................
...................,:+::,.,::,,::.,,,........;++;:;:,.................
..........,,,,,::::;:.......,,:;..;+:,;,....,;:,;+;+;....,,,:,........
.,;:,,,,::::,,,,,,.,::.,......:,..;;,,:.....,::,;:,;;....,,,::,.......
.:;::::::,,:::::::,:+*;::....,;.....,:,,......,;:::,,...,,,,,,........
...,,,,,,,,,,.......,..,;,...;,......,,,,,...,;::;,...,,,,,...........
...,;,..................;::,::.........,,,,..+::+,;..,,,,............,
....:+:,............;+,.;..:;...........,,,,::,;::,:.,,,..............
.....,;;,..........;;?;.;..;,............,,;:,+;:+,:,,,...............
......;::.........,;,;,.;,,;..............,+:,.;:,:;;,................
......;,;+:,.....,;::,..;,,;...............;,..,:..:,.................
......,::;,:;,..:::;....;.::...............::..,,..;..................
.......;;..,;:,;,::.....;,;,:..............::.....,:..................
.......+*:,:;;:,::.....,;,:,:...............;,...,:,..................
......,+::++:,::,......,;:;,...............:;:::::;..................,
.......;.,,;,;,.........,:,...............,;......:,..................
.......;,..+:;,...........................;,......,:..................
.......::..,.::..........................::........;..................
.......,;....::..........................;,...+:...;..................
........;:,..::..........................,;::+;+::;:..................
.......:;,:::;;..........................,;.,;.;,.;...................
......;:.....,;..........................::.;,.:,.;...................
.....,;.....,::..........................;.,;..::.;...................
.....::....,;::..........................;.::..,:.;..............,;;,.
.....,;....+:;:..........................;,;....;,;...........,:;::%:.
.....,+:::;:,+,..........................;::.:,.::;........,:;::::::,.
.....,;.,++.,;..........................:;:,,+:.:::;...,.,:;:,,:,.....
.....;,,;:;,,;..........................,::......,:,....,::;,:;,......
....,;.;:.::.;,..........,,,,,.........................,;::.:,,:......
....::.;..,;.:,.........;;+,,:::,,,,,...............,::::;,::.,;......
....,;,;...:,::.........:;:,:;;,,,,::::,...........::,..,,,;:::,......
.....;::.,.,;,;..........:;;:,;...::..,;:.........,:.....,:,..........
....:;:::+,.+,;,...........,,:;:,;:.....;:.......,:.....::,...........
....:;;,,,,.,;;:..............;,,+,,...,:+:,....:;:,,.,::.............
.............................,:.;,:::;::,.,::..:,.,,:;:,..............
.............................:,,:....;,.....::.:.....:,...............
............................,;,:.....,;.....,:.:.....,:...............
...........................,+::,......;:....:,.:.....:,...............
...........................*+;;.......+;....;,.;....,:................
...........................,;;,.......++:::::..:;:,:;:................
......................................;;,,::....,:,,,:................
.....................................,;;..;......,:..;................
.....................................;,;.,;.......;,.:,...............
....................................::::.::.......;;.,:...............
................................:;:::,;.::.....,,,;;.,:...............
................................::::;;,::..:..,;:;:;.:,...............
................................,;:::,::..:?:..,::::.:................
.......................,:::.....,,:,:::....,,..:;:::::................
......................,:::::,....................,,...................
..,..................,;:,,:;:.........................................
.:;...................;::;:;,..................:;.....................
.::::,,,,,,,,,,,...,,,,+:;::,,,,..,,,,,,,,,,,,,,:.....................
.+::;::::::,,,::,;:,,,:;,,;:,,,:;,::,,::::::;+;:;.....................
.,,.....,,,,,::::;:,...,::,..,,:;:::,,,,,,,,,..,:.....................
.................,,,:,......,;,,,.....................................
....................;.......;,........................................
................;;,.:,.....::.........................................
................,,,.::.....;,.........................................
...................,;,.....;,.........................................
...................,.......,:.........................................
..................................,...................................
.............................:;::;:;,.................................
..,;::......................::::.,,;,.................................
,:;,.::,....................+,,,,..:,.................................
;,....,:,..................,;..,;,,:,.................................
;,:,,,.,+::,,...............;:,,:;;;,.................................
,;:,,::;:.,,,::,,,,,.,,,.....,+;:..,;:,...............................
.:;:,:::.......,,,::;:,::::...;...,..,::,.............................
...:,,::,,::.......,:....,:;,.;:,,;,...,::::,,,.......................
......,;;:,::,.....:,......,:.,;::::......:;+::::,....................
.........::,,;:,,,:,,,.....::...:,.:,.....,;,...,::...................
..........,::.;;:;:::.....,;.....:,.::,,:::,......;,..................
............::.,;+.;:.....:,.....,:,.:;;;;,.......::..................
.............,:,,;:;,::,::,........::.:,.,+,.....,;,..................
...............:;,::..,::,.........;+;,:::,::,,,::,...................
...............,;:.::,:,...........::;:.;...,:;;,.....................
...........,:..,::;+*;,............,;::,;:,::,,.......................
...........:+,.,::;:,:..............;;::+;,,..........................
...........:,..,,:,.,:..............:+..,:............................
...........;...:,:,.:,..............,+,..;............................
...........,::::,:.,:............,,::::.,;............................
...........:::::;,,:............,;:::::.;,............................
............,,,,,.,:.....:+,.....,,:::,.;.............................
...........,;:,,,::,.....,:,.....;;::,,,;.............................
..............,...................,,,,,,..............................
......................................................................

This exercise works on balancing the brain and stretching the sciatic nerve.

2) Stand with the feet 18 inches apart. Extend both arms up to exactly 60°, elbows straight. Twist the whole body from left to right. Move fast. Continue powerfully for 5 minutes.

This exercise works on the liver. The 60° angle of the arms allows for the stimulation in this area to occur.

3) Stand with the arms extended up at 60°, palms flat and facing forward, fingers spread and taut (A). Alternate the arms crossing in front of the face (B) and returning them to the original position (A). Move as fast as you can; make yourself sweat. The eyes remain open throughout the exercise. Continue powerfully for 4 minutes.

This exercise stimulates the meridian points in the arm.

4) Stand up. Raise the arms straight over the head with the fingers interlaced into Venus Lock. Inhale and bend backward (A), and then exhale and stretch forward (B). One complete cycle takes 2-3 seconds. Concentrate on involving your whole body. Continue for 4 minutes.

This exercise works on the rib cage.

5) Stand with the arms extended directly out to the sides, elbows straight, palms down. Begin to rapidly move the arms up and down within a 15° arc, in a flapping motion. Your breath will regulate itself with the exercise and become very deep and powerful. Continue rhythmically, coordinating the movement with the breath for 2 minutes.

This exercise is stimulating and prepares you for the heavy exercises to follow.

6) Stand with your feet 24 inches apart. Put your hands on your thighs just above the knees. Arch the lower back forward in Cow Pose. Move the buttocks up and down, leaning the weight on the hands. The knees will flex. One complete cycle takes 1-2 seconds. Continue for 2 minutes.

This exercise slowly adjusts the 3rd, 4th, 5th, and 6th lumbar vertebrae.

Page 139

......................................................................
.....................:::++:....,......................................
...................:?S+;;;+..................,,::,....................
..................;%;+*;.;+.................:*%;***:..................
..................?+;?:..?,.................++;.++%%,.................
..................:*....++..................;*:..:*+:,................
...................?,...+....................,++,...::................
...................+:...+......................;*...;,................
...................+;...+,.....................,+...+,................
...................+:...;:.....................+:..,+.................
...................*:...:+.....................*...,;.................
...................*:...,+....................;;...,;.................
...................;:....+....................+,...,:.................
...................;;....+,..................,+....::.................
...................:+....+,..................+,....;,.................
...................,+....;;......,:;:,......:;....,+..................
....................;,...,;.....;;:,,**:....*:....,;..................
....................:;...,+...:+;.....,;+:..*,....:,..................
....................:+....;..;;.,:;+;;:::;;,+,....;...................
....................:+....+:;:.;;:,,,:::;*;++,...:;...................
....................:;....,+;..+,........;+*+....;:...................
....................;:.....;*.;;..........*?,....::...................
....................;,.....:?;:;,;;;,,,:;;%*.....,;...................
...................,*,.....:**::.:;;,+:,;;*;......;...................
...................:+.......+%;,..,.,?;...*:......+,..................
...................:+........:*+...,:+:,.,?.......+,..................
...................;+..:S;.....*...;**;,.+;.......+,..................
...................::..**,....,?,;,.,,..;+...,%?.,+......::...........
.........,+;.:;,...,:,+;.....,*?.:++;;;+S:....;?,:;...;*,+**;.........
.......;+;;+,*+:...,;+,.,,:;;+:+;..,,:,;+:+;:,.:+,....+;**:++.........
.......+++::++;,...,::;+;::,,..,+:...,+;...,:;++;+,...,+;?.,;.;*:.....
....::.;;**.?:;,...;+;,.........,++;;+:........,+;,,,..+;,..++:+:.....
....;*+:*::.,.*:.,;*?,............?;?,...........+%+;;,*,....,+:......
.....,;+;,....,++;;;:,............:*+.............*?+;;:.....,*.......
.......:+.......,+;................,?,.............:++;,.....;+.......
........+;.....:?:..................;+..............,*,+++;.:+,.......
.........+:...,?+;..................,*.............,*:;+,,,:*,........
.........,*,..,*,*?:.................+:........:,,;*,;+...,*..........
..........:+...,?*,++:.:.............:+........**++?+;....*:..........
...........+:...;*,.,+**.............,;.......,*,.:*,....+;...........
...........,*....,+;..;*......................;:.,*.....;+............
............;;....,*:.;*......................*..+;....+;.............
.............;+....,+.,*.....................:?..;...,*;..............
..............+;....,,**.....................**;....;*,...............
...............+;...,*++....................,+.+;::+;......,..........
................;+;++,,?....................;;..,::,....;;*++.,.......
.................,,,..,%:,..................*,..........*+?+*,+:......
.....................,++;++:,,.............;+...........:,:,..........
...................,++:...,::;;;;;;;;;;;;;;?+;........................
..................;*:...........,,,,::,,,,..,;*:......................
.................;?,..........................,+;,,,,.................
..............,,:?,,,........................,:+?+;;;;;;;;;;;:,,......
.........,:::;;;;;:;;;;:,.................,:+;:,..........,,,::;;:....
.....,::;::,,.........,:;,..............,;+:,,::;;;+;;;:,.......,;*,..
...:;;:,...............................:+;;;;::,,,,,,,::,.........:*..
..:+,.........,::;;;;::,,...,;;;;:::::;?;:,.......................,*..
..+:..........,::,,,,::;;+;+*:.,:::::,,..........................:+;..
..;+.....................,:;;;;::,............................,:+;,...
..,+;,........................,,;++:,,,....................,:;+;,.....
....:;+,..........................,:;;;;;;;;;:;;;;::::,,:;++;:........
......:;;;,,..................,,,,,,,,,,:::;;+**++++**;;;:,...........
........,::;;;;;;:,,,,:::::;;;;::::;:::::::,,....,,,,.................
..............,,:;;;;::::,,,..........................................

.....................................,:,,,,,,.........................
...................................,;;*;::;;;;;,......................
..................................,+,......,::;+;,....................
.........................,;:.....,+:.......;;...,;,...................
....................,:;;+**,..,,.;:.......,*,..,,,;...................
....................,;%%*::::+%+,;...,;...:;...,::;,..................
.....................,,..;;:,,,.:;...,+...,...,;,,+...................
.......................,*:......,+..,;:;:........,*,..................
.......................:+........:*;;,..........,:+:..................
.......................,*........,+:...........:;+,...................
........................;+,.,::;;+*.............+,....................
.......................,:*?*;:,,.,+.......,:::,::.:?,.................
......................;+:,,;+;,...*......:;,,+*;:+?+,.................
....................,+;.....,:++;;?*:::;+*;;;;;+*:....................
...................,*:..........,,,+*:*+:,,,....,*:...................
..................,*:...............++;..........,?...................
.................,+:...............:+;,...........*:..................
.................+*:,.........+,...:+.............;*..................
.................:*%++;:,..;:+;.....;:.....,...,;*;,..................
...................;+.,;++:?*:......,:....,*:;;;;+....................
....................*,...,;%,.......:;....+;,,..+,.:*.*+..............
....................++.....*,.......::...,*....:+..:?.?*;,............
....................??,....;:.......,..,:+:....+:..,:.::,,............
....................*+;....:;.......,:++:*....,*......................
....................+++,...,+....,:;;;;::+....,+......................
...................;*,;:...,*...,:,:;:,.;;....,+......................
..................++,.:+....*...........;;....,*......................
.................;+...:+....*...........+:....,*,,....................
.................?,...,*....*,..........+:....:*;;;;;,................
...............,++....,*....+,..........;:....;;..:+*;+;:.............
..............:+;......*,...+,..........;;....+:,;;,...,;+;,..........
...........,;+;,.......;:...+,..........;;....*:+:........:++:........
.........,;**;;::,.....,+...+:...,,.....,+...,**,...........,;+:,.....
........:+:...,,:;+;:,..+,..;+;+%;;;;;:::+...;?:..............,;+:....
.......;+,.........,:+:.:+..:+,,%:..,,::++...+?:,,...............*:...
......++..............;+:*...*,+;;+.....,+...+:;;;;;;,...........:*...
.....;+............,:;;+;?,..;+*..;+...;*;..,*;;;:,,,;+;,........:*...
....;+...........,;+;:;;:*,..,*;;.,*...;?,...*,,,;;;;:;;:::::,::++,...
...,*...........:+:,:+:..*,...:+*,,*...;;....;:.....,,:,,,::;:;:,.....
...+:..........;+,:+:....+,....?*,,*;::+,,...:+.......................
...*;........,;*;;:,.....+,.,.,%+...:::*:?,+;.;;......................
...,*:,...,;+;:,,.......:+:,*+.*;.....:*+*:+*.;;+:,...................
....,;;;;;;:,..........:*;?++:+;;......,,++,;;*++*:...................
.......................;+;:;+.++;.......,;:..;;.......................
..........................,;,..:,.....................................
......................................................................

......................................................................
.....................................,,:,.............................
...................................,;;:;++,...........................
..................................:*,....:*,..........................
................................:;;,......;*:.........................
..............................,+;..,,,.....,*,........................
.............................,*:.:;;;;;;;;:,;+........................
.............................;;.,+.....,,,,*,*........................
.............................;;.;,.........;+*........................
.............................,*:+.,,,....,,,?*........................
.............................,*,,.;%?,..:?+.*:........................
..............................:+,.,:,.,:.,,:+.........................
...............................:*,...,:+...*:.........................
................................+:.,:;++,.:*..........................
..............................,:*,:,:+*;,;?:..........................
......................,;+;++;;;;*.:+;::;+++;;:,.......................
.....................+*:,.,,,...;;..,:::,*;.,:;+;;:,.......,..........
....................**...........++,..,;++......,,:+;......,..........
...................**+............:+*.?;...........:?+,...............
..................:+.;;............?+.?,...........*:,+,..............
.................,+,..*:,..........+**+...........:+..,*:.............
................:+,...,*%,..........,?;..........,*,...,*:............
................?,....;;+;...........,?,........,?*:,...,++...........
................+:....*::+............?:........,+,:?:...;+...........
................,*....,*,*............+:........:+.+;,...*,...........
.................+:....+;*............:,........*:+;....+;............
.................,+:...:**:,....................?+:...,+:.............
..................,;;...;*;+,..................;;;,.:++,..............
...........;,++.....;:.,;?S*,.................,?**;,:?:...............
..........,%,:?,+,..,;:.:;?;...................*?;:+*+,...............
...........:.,:,:,....;+;*+,...................,*+**:.................
.......................,,*+,....................?,,...................
.......................,+::;;;::,,.........,,:;*+.....................
......................++,....,,:;;;;;;++;;;;;;:;*.....................
....................,+;.............,,,.,,......:+,...................
..................,;;:...........................,+:..................
................:+*:..............................,*;,................
.............,;*+:..................................:;+;,.............
...........,;*;,.......................................:++,...........
.........,;+?+;;;:,.................................,:;;+*%;,.........
........;+:....,:;++;,........,.:;++;;*+,.,,....,,;++;:,,.,:+;........
......:*;..........,:;+,.:,..,+...:*.,:++,,;...,+,:,.........;*:......
.....;+,..............:,.;::;,*..,*?,...,,;;,+,.,.............,*;.....
...,*;.............:;;;,.;;?S,+..*,:*.....+,+%,:.,:,...........,++....
..,?:............;+;,.,..:::*,+,:+.;+....,*,;;,;..;++:...........;*...
..+;...........:*;.,:+;..;;:+.+,:+.;;....;:.*,,;.:,.:*;,..........*;..
..*;........,;++::;;:,...+,:;.:;,*.:*,,.,+.,*.;;.:++;,;+..........*:..
..,++:,,,,,;*+;;;:,......+.,,.,+,,..:;+,;,.,,.;:...,:;;++;;,,..,:+*...
....,:;;;;;::,,..........;,....*,......,;.....,+........,,;;+++++;....
........................;;,,+,,+,......;;*:,;..;,.....................
......................,+;+*:*;+*,.....,*;*,+*.;:;,....................
......................;*;:++,;++........,*;:::;+:+;...................
.........................,*;..+;........,+;..;;:,::...................
..........................,...........................................

......................................................................
.......................,,,,,,,,,,,,,,:,:,......,,::,,.................
.....;;:.........,,,::::::+:::::,,,,,,,,:+;::::::,,::::::.............
.....:::::,,:::::::,,,...;,.............;:..........,,,,,;::::::::,...
......::.,,,,,,....,,,,,:;.............,;...........,::::+,,,:;,.;;:,.
..,,,.,;,:::::::;+++;;::+,.............::...........,...;+...,,,:;.::.
.;;::::;;;;;;;;;:,.....,;..............;;,,,:,,,:;;::,...,;::,:,,..,;,
.;:,,,::,,......,,::,::+:,...,::::::::;+;::,,,,,,,::....,:;;;+:,,::::.
..::::,,:::::::::,,,;+::::::?S?;,::::::,,:::::::::;+,,,:;,....,,,,....
...................,+*;,....,:,,,,,,,,,,,,,,....,,:,,:,,..............
....................,,,...............................................

.......................,..............................................
......................,;;,............................................
....................,::+::::::,.......................................
..................,::,;?,..,;;:::,....................................
...............,:;:,..:*:.,;,...,:;::::,,,,,,::::::::,,...............
.....,*::::::;;:,...,:;,:++,,,.....,,,,:+:::,,,,,.,,,:::,.,,::,,,,,...
..,;;;*?;,,,;;::;;;;;:,,;;:::,.........;,.........:::::;;;:;,:;:,:+;,.
..,%:.,;+;;+++;;:**,,,,:+.............,;.............,,:*;...,,,,:;,;.
...:::::,,:::,.:+;,....;,.............,;........,,,:,....:;,,.,::,,,+,
.......,:::::,+**;:::,,+..............,;,:::::;:;*;:,....,;;+++,,::::.
............,,::,...,,:;::::::::::::::::,,,,,,,,.,:+..,:;:..,:,,:,....
....................,.....*??*:::::::::::::::::::;+;::::,.............
..................++*.....,:::,,,...,,,,,,..........,.................
..................+,*,,...............................................
......................................................................

......................................................................
.............................................,:;;;+::;;:..............
..........................................,;*:,,,,,...,;+.............
...:;,,..............,:::,...............:;,;;,.......:+;.............
..,*;*++:...........,;:,,;:.............;:...,;*......;*..............
..:;.+:+?+,.....,,,;;,....;+:::;:::::,..+,,...;:.......*,.............
...;;;:.++++:::+;::+,...,:,;;....,,,,:;;;:+;,.;:......:+..............
....:+?;,,.,;++;;:,+++;.+::;++,.......:;,,;:,.::.,,..:+,..............
......,?:.....,:;;+;*??;+..,:+*+:;;;;;;+;:......,;*:;:................
.......;;.........,,,::+;;,...,;;:,.....,:;,.,,;+++,.,*+:,,...........
........+:...............:+:....,:;;:.....:+;:::,,;*.,;;,::;;:,.......
.......;++,..,::::,,......,;:......,;;:,.,+:,......+:.......,:;:,.....
......;;.,;:;:,,,:*::;:::,,,;;:......,:;:;+;::;;,..,+..........:+:....
.....,+..........,*;,,,,,::::+*;:..............,*,..+...........,+:...
.....;:............,:;;::,.....,:;;:,,..........:+.+;............,*...
.....:;...............,,::;;::,...,;*+;;;::::,,,;*;:.............:%*..
.....,+....................,,:;;;;;;,...,,,:**+++;,..............,;:..
......;:......................,:*;,......,,:;;:,,.....................
.......+,...................,;;;+.....,:;;:,..........................
.......,*,..................,,.+::::;;::,.............................
........,+:...............,,,:;;;::::;,...............................
..........;;:...........,:*+;:,....+;**,..............................
...........,:;:,,.....:;;:,........;,:::..............................
.............,,:;;:;;;;,..............................................
..................,,,.................................................

..............................,:::::,,................................
............................,;;:,,,:;;:...............................
...........................:+,,,:;:;::;+,.............................
..........................;;,+;::,,,,:;;+,............................
.........................;:.:;.........;*+............................
.........................;..;,..........++............................
.........................+..?,:;:,...:::,;,...........................
.........................;*:+.,;;:..:+;,,*............................
.........................,*+...,;:...;:.+;............................
..........................,**,...,::,..,*.............................
...........................,;;..,:***,.;;.............................
.............................+...:+++,:+..............................
............................:?..,,,,,;+,..............................
......................,,,:;+;+;.,:;:;:;;;,............................
................,,:;;;;;;:,,..;+,....:;.,;+;:::::,,...................
.............,;;;;:,,..........,;:.,;;....,::,,,::;;;:,...............
............;S*,................,?,+:..............,,;?+:,,...........
.........,;;+:,+;...............,*:::...............:*:,:;;;;::,,.....
......,;;;,.....+;...............,+:...............:*,....,.,,::;;:...
....;+;:,:::,,...*,...............,+..............,*...,:+:......,:+,.
..:*;,....,::;;;:+:,,..............+,.............;:,:;;:..........;+.
.:*,...........,,::;;;;;:::,,,,,,,,+:,....,....,,:*;;:,.........,:;+:.
.++,..................,,,::::::;::::++++++??+;;;::,........,,:;;;:,...
.,;;;;::,,.........................,;;;;+*+;:.....,,,,:;;;;;;:,.......
.....,,::;;;;;;;;;;;;;;++;;;+:,:::;;;;;;+;..,:;;;;;:;::,,,............
..............,....:;......,+**++;+***;;::;++;*,......................
...................,*,............,::,,,,:,,.:*.......................
....................:*......................;?,...+;+.................
....................,*......,,..............;*....?*%?:,..............
....................+:......,;,.........,:..:;...,;,+;,,..............
...................,;........,+,.......:+,..,+........................
...................,:.........,;:..,:,;:,...,+........................
...................;,,::,,....,;S:,*+:,......,........................
...................,..,::::;;;;,:;;*+;;:..............................
..................................,,,.................................

................................,;;;;,................................
..............................,;;,..:;;:..............................
............................,;;:,,,,,,,:+,............................
...........................:;,,;:,,,:::::+,...........................
..........................:;..;,........,*;...........................
..........................+..,:,.........++...........................
.........................,+..;,.,;+;,..;:**...........................
..........................?;,;,.:*%%,,+**?;...........................
..........................+?,....,:,..::.+,...........................
...........................*?;.....;::,..+............................
...........................,*%,....;*++,,+............................
.............................+,::,,:;;:,+,............................
...........................,;*.,++;,,,++,.............................
....................,,::::;+:;:..,::;;*;::,,..........................
..............,::;;;;;::,,,...;:.....,;.,:;;;;;;:::,..................
............,+?*:..............:;,..:;,........,,,:+*:,,,.............
.........,:;;;,,+:..............:+,;:.............:;,,:;;;;;;:::,.....
.....,:;;;;:,....*,.............+:,+.............,+....,::;:,,::;+;,..
...:;;:,..,::;;;:+*::,,,,,,,....,++:.............+,,,:::,,........:+,.
..;;,..........,,:,::::::::;;:;::;+:;;;;;::::,,:;*:::,............,*,.
.,*...................................,,:::;*;:,,...........,,::;;:,..
..:;;:,,,,.........,,,,,:::::,,,::,,,:::;*;,,...,,,,:::::::;::,,......
....,,::::;:;;;;;;+;;;:::,,:+%*+*%+;;+::,,.,:+;;::::,,,,,.............
..................+:.........,:,,+;::++;::::+;.....,:;................
..................,+...................,,..,*.....*:**................
..................,*.......................*:....,*,*:,...............
...................+......................;;......,,,,,...............
...................,......................+,..........................
......................................................................

......................................................................
...............................,;;;;+;:...............................
..............................*+:,..,,*,..............................
.............................:*;,....,%;..............................
...........................,?;,;+*;;..;;;;,...........................
..........................:+;.+;+;,+;;...:+;..........................
........................:*+,.;+:*.*:,*....,+;.,;?:,,..................
.......................:*,..:*:*,;+.**:.....+:,*%+;;+;;...............
.....................,,;,..,?:?,:*.:*:%.....,*.......,,...............
....................;?;+;.,*:+:,*.,?,:%,::,;;?,.......................
....................,+;.:*?:.,.::.*:.??*+++;,;;.......................
......................?:.?;......:*.;*,......;+.......................
.....................:S+.,.......,,.%:.......;+.......................
.....................:*?:..........:?........;+.......................
......................;??..........;+.....:++*:.......................
...............,+?+....:?:........,S?+;,..*S?*........................
............,;;+*%;..,:+;,.......;**?;,.....:+........................
...........,;:,....:++;,.......;?+,.........*,........................
...............,:++;,........:*+,....,:....;?+++:.....................
............,:++;,.........,+*;.....,,+;,.;+..,:**,...................
.........,;++;,..........,+*?:;;,..,;;++;:+......:?:..................
......,;++:,............;*;.,++:;;:...,,:?,.......,*;.................
....,;*;,.............:*+,....:++::;;::;**..........;*:...............
...:*;..............:++,........:;+;,,,,*,...........,+?,.............
..;*,.............;*;,............,*+..+:........,,....?;.............
.;*............,;??,...............?:..::........,*,...?:.............
.?,..........:++:;*................:*:,+,.........;+..;?..............
.;?,........,;,.:S;.................,*;...........,?.+?*..............
..+*,........,;+S?....................*,..........,S*+.++.............
...;*+;;;;++++::?,....................;:..........,S:...*+............
.....,::;::?+:;*:.....................:+..........++.....?;...........
...........,:%+.......................,*.........,?,.....,?:..........
.............:%........................+,........+?;......,*;.........
..............%;................................;*.++.......;*:.......
..............*+..............................,*+...+;.......,++,.....
..............*:..............................*;.....*:........,+;....
..............*:..............................?......,+;,........;+...
..............;*......;,++;..................+*........:;;........;*..
..............,+.....,S,S%S:,,..............,+...........;*,.......++.
.....................,*,?*?;:,............................:,........:.
.........................,............................................
......................................................................
......................................................................

.....................................................................,
...........................:::,.......................................
..........................:+::*,......................................
..........................;:,,::......................................
...........................;::;:,,,,,....,,,.,........................
.........................,,;;;;::,,;:::::,,:::::::;;:.................
........................,:,.:;....:;::::,,::,::::::,,.................
.......................:;....;,..::,..................................
......................,;:+,..,,.,;...........,,,,,,,,.................
.....................,;:;*:.....:,...........::,,,,:;.................
...................,:+::,.,::,,::.,,,........;++;:;:,.................
..........,,,,,::::;:.......,,:;..;+:,;,....,;:,;+;+;....,,,:,........
.,;:,,,,::::,,,,,,.,::.,......:,..;;,,:.....,::,;:,;;....,,,::,.......
.:;::::::,,:::::::,:+*;::....,;.....,:,,......,;:::,,...,,,,,,........
...,,,,,,,,,,.......,..,;,...;,......,,,,,...,;::;,...,,,,,...........
...,;,..................;::,::.........,,,,..+::+,;..,,,,............,
....:+:,............;+,.;..:;...........,,,,::,;::,:.,,,..............
.....,;;,..........;;?;.;..;,............,,;:,+;:+,:,,,...............
......;::.........,;,;,.;,,;..............,+:,.;:,:;;,................
......;,;+:,.....,;::,..;,,;...............;,..,:..:,.................
......,::;,:;,..:::;....;.::...............::..,,..;..................
.......;;..,;:,;,::.....;,;,:..............::.....,:..................
.......+*:,:;;:,::.....,;,:,:...............;,...,:,..................
......,+::++:,::,......,;:;,...............:;:::::;..................,
.......;.,,;,;,.........,:,...............,;......:,..................
.......;,..+:;,...........................;,......,:..................
.......::..,.::..........................::........;..................
.......,;....::..........................;,...+:...;..................
........;:,..::..........................,;::+;+::;:..................
.......:;,:::;;..........................,;.,;.;,.;...................
......;:.....,;..........................::.;,.:,.;...................
.....,;.....,::..........................;.,;..::.;...................
.....::....,;::..........................;.::..,:.;..............,;;,.
.....,;....+:;:..........................;,;....;,;...........,:;::%:.
.....,+:::;:,+,..........................;::.:,.::;........,:;::::::,.
.....,;.,++.,;..........................:;:,,+:.:::;...,.,:;:,,:,.....
.....;,,;:;,,;..........................,::......,:,....,::;,:;,......
....,;.;:.::.;,..........,,,,,.........................,;::.:,,:......
....::.;..,;.:,.........;;+,,:::,,,,,...............,::::;,::.,;......
....,;,;...:,::.........:;:,:;;,,,,::::,...........::,..,,,;:::,......
.....;::.,.,;,;..........:;;:,;...::..,;:.........,:.....,:,..........
....:;:::+,.+,;,...........,,:;:,;:.....;:.......,:.....::,...........
....:;;,,,,.,;;:..............;,,+,,...,:+:,....:;:,,.,::.............
.............................,:.;,:::;::,.,::..:,.,,:;:,..............
.............................:,,:....;,.....::.:.....:,...............
............................,;,:.....,;.....,:.:.....,:...............
...........................,+::,......;:....:,.:.....:,...............
...........................*+;;.......+;....;,.;....,:................
...........................,;;,.......++:::::..:;:,:;:................
......................................;;,,::....,:,,,:................
.....................................,;;..;......,:..;................
.....................................;,;.,;.......;,.:,...............
....................................::::.::.......;;.,:...............
................................:;:::,;.::.....,,,;;.,:...............
................................::::;;,::..:..,;:;:;.:,...............
................................,;:::,::..:?:..,::::.:................
.......................,:::.....,,:,:::....,,..:;:::::................
......................,:::::,....................,,...................
..,..................,;:,,:;:.........................................
.:;...................;::;:;,..................:;.....................
.::::,,,,,,,,,,,...,,,,+:;::,,,,..,,,,,,,,,,,,,,:.....................
.+::;::::::,,,::,;:,,,:;,,;:,,,:;,::,,::::::;+;:;.....................
.,,.....,,,,,::::;:,...,::,..,,:;:::,,,,,,,,,..,:.....................
.................,,,:,......,;,,,.....................................
....................;.......;,........................................
................;;,.:,.....::.........................................
................,,,.::.....;,.........................................
...................,;,.....;,.........................................
...................,.......,:.........................................
..................................,...................................
.............................:;::;:;,.................................
..,;::......................::::.,,;,.................................
,:;,.::,....................+,,,,..:,.................................
;,....,:,..................,;..,;,,:,.................................
;,:,,,.,+::,,...............;:,,:;;;,.................................
,;:,,::;:.,,,::,,,,,.,,,.....,+;:..,;:,...............................
.:;:,:::.......,,,::;:,::::...;...,..,::,.............................
...:,,::,,::.......,:....,:;,.;:,,;,...,::::,,,.......................
......,;;:,::,.....:,......,:.,;::::......:;+::::,....................
.........::,,;:,,,:,,,.....::...:,.:,.....,;,...,::...................
..........,::.;;:;:::.....,;.....:,.::,,:::,......;,..................
............::.,;+.;:.....:,.....,:,.:;;;;,.......::..................
.............,:,,;:;,::,::,........::.:,.,+,.....,;,..................
...............:;,::..,::,.........;+;,:::,::,,,::,...................
...............,;:.::,:,...........::;:.;...,:;;,.....................
...........,:..,::;+*;,............,;::,;:,::,,.......................
...........:+,.,::;:,:..............;;::+;,,..........................
...........:,..,,:,.,:..............:+..,:............................
...........;...:,:,.:,..............,+,..;............................
...........,::::,:.,:............,,::::.,;............................
...........:::::;,,:............,;:::::.;,............................
............,,,,,.,:.....:+,.....,,:::,.;.............................
...........,;:,,,::,.....,:,.....;;::,,,;.............................
..............,...................,,,,,,..............................
......................................................................

......................................................................
..........................................................,,::,,:.....
.......................................................,::,,,...,;....
......................................................:::,,.....,;,...
.....................................................:,...,......,:...
.....................................................:::..,:,,,...:...
...............................,.....................:::,..,,,:..,:...
.............................::;;:...................;:,....,,,,:,....
...........................,*;..,+:..................,+;......,::,....
..........................;;;+...,:;,.................,;,...,,,,,:;...
.........................;:..:.....,;,.................:::,..,::,,;:..
.........................*:,,.......,+.........,.......,:,.,,,.....;..
.........................;,,;:,:;;..,+;::,....+*;:::,.:,..,;,......:..
...................,,,,..,++,...,*:;+:,.,:;::,,,,....:,..,+:......,:,.
..:::,::::::::::;;;;;;+;+;++::::+*::,,.....,::;;::,,,,..,,,:;,..,,,::.
:*?+;;;;;;;;;;;;::::,,,::::::,,,,,::,...........,,:;::......,,,::,.:;.
,::;::::,::::,,,...................,:;,.............,:;,......,,...;:.
....,,,::,,,,::::::;:;:;::::::;;:;++;;;...............,;;,.........;,.
..................................,+,...................,;,.::,,,.,;..
............................,++....,;:...................,;:**::::*+:.
............................,+:......:;:,,.................;,....,:.,.
............................,,,........,:::;;,,...,,,,,,,,,,+...,;....
..............................,,::::;:;;;:;*:,::,,:;+;;:::::+:..:,....
.....,,,,,,,,,,,,,,,,,::::::;;;:::,,,,,,,,,*,,,,;::,,........;,.,.....
..:;+++++;;;;;:;;;::::::,,,,,,,:;;;:;;::;:;*:::,,,,:::;;:,...,;.......
..:*:...,,::::;;:::::;:;;;;;;::,,.........:+........,,:::,...,+.......
...,:;:,.......,,.........................,*,................;:.......
......,:;;::::;;:;:::::,,,,,::::::::,,,....:;...............:;........
.........,,,,.....,,,,:::::::,,,,,,::::;;;::*;,,,,,,,,,,,::;:.........
.........................................,,,,::::;::;;::::,...........

7) Sit down with both the legs and arms extended straight out in front, parallel to the ground (A). Inhale, exhale, and stretch forward (B), keeping the lower back arched as in Cat Pose, arms parallel to the ground.

One cycle takes 2-3 seconds. Continue for 2 minutes.

This exercise applies pressure to the lower back.

...............................::.....................................
..............................,+;:....................................
..............................:+.+,...................................
..............................,;.:+............................,,.....
..............................:;..+,......................,::;:::;....
.............................,+,..,*....................:;::,,...+,...
.............................;,....;;..................;+;:,....,+,...
.............................:;:,...+:................::..,+,....,+...
..............................,,;:...+;...............:++:.,:,::..;,..
.................................;:...;;,.............:;:,...,:+,,;...
..................................+,...:+,............:+,....,:,;;,...
..................................,+....,;:............;;,....,:;;....
...................................;:.....;:............;:++:;:,.:;,..
....................................;,.....:;,.........:::**,.....:+,.
....................................,;:.....,;:.......,;.+;........:;.
......................................:;:..+:,:;,.....;:,;....,,,...+,
.......................................,:+:;;::,+,...;+,:,.,:;::;::.+.
.........................................++,..:;:+;:;+:...,;:....,;+;.
.........................................:*:...,:;*+:+:...;:.....:;;,.
.................................:;,......,*+:::..,;:;;::;;....,;:.;,.
................................,??:.......:;.,:::,....,,:,...:;,..;..
.................................++:,......,+....,::::,.....,;,...,;..
..........................................,:?......,+;::::,:;,....;,..
......................................,,:+?;+:....:+,...,+;:.....,;...
...................................,:;;::,,;;;..,;;.......,;;,,..+,...
..............................,::;;:,......,+*.:;,..........,:::;;....
........................,,:::;::,,..........,S+:...............;;,....
...............,,,,,::;;:::,,..............,,?+:..............:+......
..:;;;::::::::;;:::,,,..........,,,,::::::::;;:+;,........,,:;:.......
.,*+;,,,,..............,,,::::::::,:,,,,........:;:;:;;:;;;:,,........
..,,::::+,,,:::::::::::::,,,,......................,,,,...............
........,:::,,,,,,,...................................................

8) Remain sitting with the legs straight out in front of you. Lock both hands under the left knee and rapidly begin to raise the leg all the way up and all the way down, keeping it straight. One complete cycle takes 2 seconds.

Continue powerfully for 1-2 minutes. Then repeat the exercise on the opposite side for 1-2 minutes.

This exercise works on the colon and liver.

......................................................,,,,............
.................................................,::::+;::;...........
................................................:;;;,....,+...........
...............................................:;..::....,+...........
...............................................::,..:,,,.,;...........
..............................................,+,,...,;:,;,...........
...............................................;;...,;;;*;............
...............................................:+::::,,..;:...........
..............................................,+;+:,......;:..........
.............................................:;,:;.........+..........
.::,................,,,,,::::::,....,::::,..:;,;;.....,::::+:.........
.++;:;:;:::::::::::::::::,,...,::,,;:,..,;,,+.,,.....,;,..,+,.........
..:;:,..,,,,,,,,,..........,....:+;,.....,+.+,.......;,...,:..........
....,:;:...,,,,,,,,,,,,,::;;:.,;:...,,....;;;,.......::...;,,;:.......
.......:;:;;:::::::::;:::,..+;;,....::....,*,........,;..,;.,;+,......
.........,,..............,::;,....,:+,.....+,.........+,.,;...,,......
...................,,,::::,,..,,:::+,......;:,,......,;;..::..........
..................+;::,.....:;:+:.,;.......;+,;:,...,+:::..;;+,.......
..................*?::::::,:+,..+;;;....,:::+,.,;:.,;,;:+:.:+:........
...................,,,,,,,,,....,+;;,,::::,.;;...:;:,..,:+,.+.........
.................................,%*::,,....:,...,;,.....,;.:;,..,,...
..................................,*:...........:;,.......::.;;::::;,.
...................................,+;:,,,,,:::::..........;;+::::;;:.
.....................................,::::::,,..............,,........

9) Sitting with the legs extended, lean back, resting on your hands, elbows slightly bent. Raise both legs 18 inches and begin an alternate push-pull motion, bending the knees, and keeping the line of motion parallel to the ground. Move quickly, the body will get warm. Continue powerfully for 3 minutes.

This exercise stimulates and adjusts the hips. It is recommended especially for women to do this before they get out of bed in the morning. It has been said that this exercise keeps one youthful.

Page 140

......................................................................
.......................,,,,,,,,,,,,,,:,:,......,,::,,.................
.....;;:.........,,,::::::+:::::,,,,,,,,:+;::::::,,::::::.............
.....:::::,,:::::::,,,...;,.............;:..........,,,,,;::::::::,...
......::.,,,,,,....,,,,,:;.............,;...........,::::+,,,:;,.;;:,.
..,,,.,;,:::::::;+++;;::+,.............::...........,...;+...,,,:;.::.
.;;::::;;;;;;;;;:,.....,;..............;;,,,:,,,:;;::,...,;::,:,,..,;,
.;:,,,::,,......,,::,::+:,...,::::::::;+;::,,,,,,,::....,:;;;+:,,::::.
..::::,,:::::::::,,,;+::::::?S?;,::::::,,:::::::::;+,,,:;,....,,,,....
...................,+*;,....,:,,,,,,,,,,,,,,....,,:,,:,,..............
....................,,,...............................................

.......................,..............................................
......................,;;,............................................
....................,::+::::::,.......................................
..................,::,;?,..,;;:::,....................................
...............,:;:,..:*:.,;,...,:;::::,,,,,,::::::::,,...............
.....,*::::::;;:,...,:;,:++,,,.....,,,,:+:::,,,,,.,,,:::,.,,::,,,,,...
..,;;;*?;,,,;;::;;;;;:,,;;:::,.........;,.........:::::;;;:;,:;:,:+;,.
..,%:.,;+;;+++;;:**,,,,:+.............,;.............,,:*;...,,,,:;,;.
...:::::,,:::,.:+;,....;,.............,;........,,,:,....:;,,.,::,,,+,
.......,:::::,+**;:::,,+..............,;,:::::;:;*;:,....,;;+++,,::::.
............,,::,...,,:;::::::::::::::::,,,,,,,,.,:+..,:;:..,:,,:,....
....................,.....*??*:::::::::::::::::::;+;::::,.............
..................++*.....,:::,,,...,,,,,,..........,.................
..................+,*,,...............................................
......................................................................

......................................................................
.............................................,:;;;+::;;:..............
..........................................,;*:,,,,,...,;+.............
...:;,,..............,:::,...............:;,;;,.......:+;.............
..,*;*++:...........,;:,,;:.............;:...,;*......;*..............
..:;.+:+?+,.....,,,;;,....;+:::;:::::,..+,,...;:.......*,.............
...;;;:.++++:::+;::+,...,:,;;....,,,,:;;;:+;,.;:......:+..............
....:+?;,,.,;++;;:,+++;.+::;++,.......:;,,;:,.::.,,..:+,..............
......,?:.....,:;;+;*??;+..,:+*+:;;;;;;+;:......,;*:;:................
.......;;.........,,,::+;;,...,;;:,.....,:;,.,,;+++,.,*+:,,...........
........+:...............:+:....,:;;:.....:+;:::,,;*.,;;,::;;:,.......
.......;++,..,::::,,......,;:......,;;:,.,+:,......+:.......,:;:,.....
......;;.,;:;:,,,:*::;:::,,,;;:......,:;:;+;::;;,..,+..........:+:....
.....,+..........,*;,,,,,::::+*;:..............,*,..+...........,+:...
.....;:............,:;;::,.....,:;;:,,..........:+.+;............,*...
.....:;...............,,::;;::,...,;*+;;;::::,,,;*;:.............:%*..
.....,+....................,,:;;;;;;,...,,,:**+++;,..............,;:..
......;:......................,:*;,......,,:;;:,,.....................
.......+,...................,;;;+.....,:;;:,..........................
.......,*,..................,,.+::::;;::,.............................
........,+:...............,,,:;;;::::;,...............................
..........;;:...........,:*+;:,....+;**,..............................
...........,:;:,,.....:;;:,........;,:::..............................
.............,,:;;:;;;;,..............................................
..................,,,.................................................

..............................,:::::,,................................
............................,;;:,,,:;;:...............................
...........................:+,,,:;:;::;+,.............................
..........................;;,+;::,,,,:;;+,............................
.........................;:.:;.........;*+............................
.........................;..;,..........++............................
.........................+..?,:;:,...:::,;,...........................
.........................;*:+.,;;:..:+;,,*............................
.........................,*+...,;:...;:.+;............................
..........................,**,...,::,..,*.............................
...........................,;;..,:***,.;;.............................
.............................+...:+++,:+..............................
............................:?..,,,,,;+,..............................
......................,,,:;+;+;.,:;:;:;;;,............................
................,,:;;;;;;:,,..;+,....:;.,;+;:::::,,...................
.............,;;;;:,,..........,;:.,;;....,::,,,::;;;:,...............
............;S*,................,?,+:..............,,;?+:,,...........
.........,;;+:,+;...............,*:::...............:*:,:;;;;::,,.....
......,;;;,.....+;...............,+:...............:*,....,.,,::;;:...
....;+;:,:::,,...*,...............,+..............,*...,:+:......,:+,.
..:*;,....,::;;;:+:,,..............+,.............;:,:;;:..........;+.
.:*,...........,,::;;;;;:::,,,,,,,,+:,....,....,,:*;;:,.........,:;+:.
.++,..................,,,::::::;::::++++++??+;;;::,........,,:;;;:,...
.,;;;;::,,.........................,;;;;+*+;:.....,,,,:;;;;;;:,.......
.....,,::;;;;;;;;;;;;;;++;;;+:,:::;;;;;;+;..,:;;;;;:;::,,,............
..............,....:;......,+**++;+***;;::;++;*,......................
...................,*,............,::,,,,:,,.:*.......................
....................:*......................;?,...+;+.................
....................,*......,,..............;*....?*%?:,..............
....................+:......,;,.........,:..:;...,;,+;,,..............
...................,;........,+,.......:+,..,+........................
...................,:.........,;:..,:,;:,...,+........................
...................;,,::,,....,;S:,*+:,......,........................
...................,..,::::;;;;,:;;*+;;:..............................
..................................,,,.................................

................................,;;;;,................................
..............................,;;,..:;;:..............................
............................,;;:,,,,,,,:+,............................
...........................:;,,;:,,,:::::+,...........................
..........................:;..;,........,*;...........................
..........................+..,:,.........++...........................
.........................,+..;,.,;+;,..;:**...........................
..........................?;,;,.:*%%,,+**?;...........................
..........................+?,....,:,..::.+,...........................
...........................*?;.....;::,..+............................
...........................,*%,....;*++,,+............................
.............................+,::,,:;;:,+,............................
...........................,;*.,++;,,,++,.............................
....................,,::::;+:;:..,::;;*;::,,..........................
..............,::;;;;;::,,,...;:.....,;.,:;;;;;;:::,..................
............,+?*:..............:;,..:;,........,,,:+*:,,,.............
.........,:;;;,,+:..............:+,;:.............:;,,:;;;;;;:::,.....
.....,:;;;;:,....*,.............+:,+.............,+....,::;:,,::;+;,..
...:;;:,..,::;;;:+*::,,,,,,,....,++:.............+,,,:::,,........:+,.
..;;,..........,,:,::::::::;;:;::;+:;;;;;::::,,:;*:::,............,*,.
.,*...................................,,:::;*;:,,...........,,::;;:,..
..:;;:,,,,.........,,,,,:::::,,,::,,,:::;*;,,...,,,,:::::::;::,,......
....,,::::;:;;;;;;+;;;:::,,:+%*+*%+;;+::,,.,:+;;::::,,,,,.............
..................+:.........,:,,+;::++;::::+;.....,:;................
..................,+...................,,..,*.....*:**................
..................,*.......................*:....,*,*:,...............
...................+......................;;......,,,,,...............
...................,......................+,..........................
......................................................................

......................................................................
...............................,;;;;+;:...............................
..............................*+:,..,,*,..............................
.............................:*;,....,%;..............................
...........................,?;,;+*;;..;;;;,...........................
..........................:+;.+;+;,+;;...:+;..........................
........................:*+,.;+:*.*:,*....,+;.,;?:,,..................
.......................:*,..:*:*,;+.**:.....+:,*%+;;+;;...............
.....................,,;,..,?:?,:*.:*:%.....,*.......,,...............
....................;?;+;.,*:+:,*.,?,:%,::,;;?,.......................
....................,+;.:*?:.,.::.*:.??*+++;,;;.......................
......................?:.?;......:*.;*,......;+.......................
.....................:S+.,.......,,.%:.......;+.......................
.....................:*?:..........:?........;+.......................
......................;??..........;+.....:++*:.......................
...............,+?+....:?:........,S?+;,..*S?*........................
............,;;+*%;..,:+;,.......;**?;,.....:+........................
...........,;:,....:++;,.......;?+,.........*,........................
...............,:++;,........:*+,....,:....;?+++:.....................
............,:++;,.........,+*;.....,,+;,.;+..,:**,...................
.........,;++;,..........,+*?:;;,..,;;++;:+......:?:..................
......,;++:,............;*;.,++:;;:...,,:?,.......,*;.................
....,;*;,.............:*+,....:++::;;::;**..........;*:...............
...:*;..............:++,........:;+;,,,,*,...........,+?,.............
..;*,.............;*;,............,*+..+:........,,....?;.............
.;*............,;??,...............?:..::........,*,...?:.............
.?,..........:++:;*................:*:,+,.........;+..;?..............
.;?,........,;,.:S;.................,*;...........,?.+?*..............
..+*,........,;+S?....................*,..........,S*+.++.............
...;*+;;;;++++::?,....................;:..........,S:...*+............
.....,::;::?+:;*:.....................:+..........++.....?;...........
...........,:%+.......................,*.........,?,.....,?:..........
.............:%........................+,........+?;......,*;.........
..............%;................................;*.++.......;*:.......
..............*+..............................,*+...+;.......,++,.....
..............*:..............................*;.....*:........,+;....
..............*:..............................?......,+;,........;+...
..............;*......;,++;..................+*........:;;........;*..
..............,+.....,S,S%S:,,..............,+...........;*,.......++.
.....................,*,?*?;:,............................:,........:.
.........................,............................................
......................................................................
......................................................................

.....................................................................,
...........................:::,.......................................
..........................:+::*,......................................
..........................;:,,::......................................
...........................;::;:,,,,,....,,,.,........................
.........................,,;;;;::,,;:::::,,:::::::;;:.................
........................,:,.:;....:;::::,,::,::::::,,.................
.......................:;....;,..::,..................................
......................,;:+,..,,.,;...........,,,,,,,,.................
.....................,;:;*:.....:,...........::,,,,:;.................
...................,:+::,.,::,,::.,,,........;++;:;:,.................
..........,,,,,::::;:.......,,:;..;+:,;,....,;:,;+;+;....,,,:,........
.,;:,,,,::::,,,,,,.,::.,......:,..;;,,:.....,::,;:,;;....,,,::,.......
.:;::::::,,:::::::,:+*;::....,;.....,:,,......,;:::,,...,,,,,,........
...,,,,,,,,,,.......,..,;,...;,......,,,,,...,;::;,...,,,,,...........
...,;,..................;::,::.........,,,,..+::+,;..,,,,............,
....:+:,............;+,.;..:;...........,,,,::,;::,:.,,,..............
.....,;;,..........;;?;.;..;,............,,;:,+;:+,:,,,...............
......;::.........,;,;,.;,,;..............,+:,.;:,:;;,................
......;,;+:,.....,;::,..;,,;...............;,..,:..:,.................
......,::;,:;,..:::;....;.::...............::..,,..;..................
.......;;..,;:,;,::.....;,;,:..............::.....,:..................
.......+*:,:;;:,::.....,;,:,:...............;,...,:,..................
......,+::++:,::,......,;:;,...............:;:::::;..................,
.......;.,,;,;,.........,:,...............,;......:,..................
.......;,..+:;,...........................;,......,:..................
.......::..,.::..........................::........;..................
.......,;....::..........................;,...+:...;..................
........;:,..::..........................,;::+;+::;:..................
.......:;,:::;;..........................,;.,;.;,.;...................
......;:.....,;..........................::.;,.:,.;...................
.....,;.....,::..........................;.,;..::.;...................
.....::....,;::..........................;.::..,:.;..............,;;,.
.....,;....+:;:..........................;,;....;,;...........,:;::%:.
.....,+:::;:,+,..........................;::.:,.::;........,:;::::::,.
.....,;.,++.,;..........................:;:,,+:.:::;...,.,:;:,,:,.....
.....;,,;:;,,;..........................,::......,:,....,::;,:;,......
....,;.;:.::.;,..........,,,,,.........................,;::.:,,:......
....::.;..,;.:,.........;;+,,:::,,,,,...............,::::;,::.,;......
....,;,;...:,::.........:;:,:;;,,,,::::,...........::,..,,,;:::,......
.....;::.,.,;,;..........:;;:,;...::..,;:.........,:.....,:,..........
....:;:::+,.+,;,...........,,:;:,;:.....;:.......,:.....::,...........
....:;;,,,,.,;;:..............;,,+,,...,:+:,....:;:,,.,::.............
.............................,:.;,:::;::,.,::..:,.,,:;:,..............
.............................:,,:....;,.....::.:.....:,...............
............................,;,:.....,;.....,:.:.....,:...............
...........................,+::,......;:....:,.:.....:,...............
...........................*+;;.......+;....;,.;....,:................
...........................,;;,.......++:::::..:;:,:;:................
......................................;;,,::....,:,,,:................
.....................................,;;..;......,:..;................
.....................................;,;.,;.......;,.:,...............
....................................::::.::.......;;.,:...............
................................:;:::,;.::.....,,,;;.,:...............
................................::::;;,::..:..,;:;:;.:,...............
................................,;:::,::..:?:..,::::.:................
.......................,:::.....,,:,:::....,,..:;:::::................
......................,:::::,....................,,...................
..,..................,;:,,:;:.........................................
.:;...................;::;:;,..................:;.....................
.::::,,,,,,,,,,,...,,,,+:;::,,,,..,,,,,,,,,,,,,,:.....................
.+::;::::::,,,::,;:,,,:;,,;:,,,:;,::,,::::::;+;:;.....................
.,,.....,,,,,::::;:,...,::,..,,:;:::,,,,,,,,,..,:.....................
.................,,,:,......,;,,,.....................................
....................;.......;,........................................
................;;,.:,.....::.........................................
................,,,.::.....;,.........................................
...................,;,.....;,.........................................
...................,.......,:.........................................
..................................,...................................
.............................:;::;:;,.................................
..,;::......................::::.,,;,.................................
,:;,.::,....................+,,,,..:,.................................
;,....,:,..................,;..,;,,:,.................................
;,:,,,.,+::,,...............;:,,:;;;,.................................
,;:,,::;:.,,,::,,,,,.,,,.....,+;:..,;:,...............................
.:;:,:::.......,,,::;:,::::...;...,..,::,.............................
...:,,::,,::.......,:....,:;,.;:,,;,...,::::,,,.......................
......,;;:,::,.....:,......,:.,;::::......:;+::::,....................
.........::,,;:,,,:,,,.....::...:,.:,.....,;,...,::...................
..........,::.;;:;:::.....,;.....:,.::,,:::,......;,..................
............::.,;+.;:.....:,.....,:,.:;;;;,.......::..................
.............,:,,;:;,::,::,........::.:,.,+,.....,;,..................
...............:;,::..,::,.........;+;,:::,::,,,::,...................
...............,;:.::,:,...........::;:.;...,:;;,.....................
...........,:..,::;+*;,............,;::,;:,::,,.......................
...........:+,.,::;:,:..............;;::+;,,..........................
...........:,..,,:,.,:..............:+..,:............................
...........;...:,:,.:,..............,+,..;............................
...........,::::,:.,:............,,::::.,;............................
...........:::::;,,:............,;:::::.;,............................
............,,,,,.,:.....:+,.....,,:::,.;.............................
...........,;:,,,::,.....,:,.....;;::,,,;.............................
..............,...................,,,,,,..............................
......................................................................

......................................................................
..........................................................,,::,,:.....
.......................................................,::,,,...,;....
......................................................:::,,.....,;,...
.....................................................:,...,......,:...
.....................................................:::..,:,,,...:...
...............................,.....................:::,..,,,:..,:...
.............................::;;:...................;:,....,,,,:,....
...........................,*;..,+:..................,+;......,::,....
..........................;;;+...,:;,.................,;,...,,,,,:;...
.........................;:..:.....,;,.................:::,..,::,,;:..
.........................*:,,.......,+.........,.......,:,.,,,.....;..
.........................;,,;:,:;;..,+;::,....+*;:::,.:,..,;,......:..
...................,,,,..,++,...,*:;+:,.,:;::,,,,....:,..,+:......,:,.
..:::,::::::::::;;;;;;+;+;++::::+*::,,.....,::;;::,,,,..,,,:;,..,,,::.
:*?+;;;;;;;;;;;;::::,,,::::::,,,,,::,...........,,:;::......,,,::,.:;.
,::;::::,::::,,,...................,:;,.............,:;,......,,...;:.
....,,,::,,,,::::::;:;:;::::::;;:;++;;;...............,;;,.........;,.
..................................,+,...................,;,.::,,,.,;..
............................,++....,;:...................,;:**::::*+:.
............................,+:......:;:,,.................;,....,:.,.
............................,,,........,:::;;,,...,,,,,,,,,,+...,;....
..............................,,::::;:;;;:;*:,::,,:;+;;:::::+:..:,....
.....,,,,,,,,,,,,,,,,,::::::;;;:::,,,,,,,,,*,,,,;::,,........;,.,.....
..:;+++++;;;;;:;;;::::::,,,,,,,:;;;:;;::;:;*:::,,,,:::;;:,...,;.......
..:*:...,,::::;;:::::;:;;;;;;::,,.........:+........,,:::,...,+.......
...,:;:,.......,,.........................,*,................;:.......
......,:;;::::;;:;:::::,,,,,::::::::,,,....:;...............:;........
.........,,,,.....,,,,:::::::,,,,,,::::;;;::*;,,,,,,,,,,,::;:.........
.........................................,,,,::::;::;;::::,...........

...............................::.....................................
..............................,+;:....................................
..............................:+.+,...................................
..............................,;.:+............................,,.....
..............................:;..+,......................,::;:::;....
.............................,+,..,*....................:;::,,...+,...
.............................;,....;;..................;+;:,....,+,...
.............................:;:,...+:................::..,+,....,+...
..............................,,;:...+;...............:++:.,:,::..;,..
.................................;:...;;,.............:;:,...,:+,,;...
..................................+,...:+,............:+,....,:,;;,...
..................................,+....,;:............;;,....,:;;....
...................................;:.....;:............;:++:;:,.:;,..
....................................;,.....:;,.........:::**,.....:+,.
....................................,;:.....,;:.......,;.+;........:;.
......................................:;:..+:,:;,.....;:,;....,,,...+,
.......................................,:+:;;::,+,...;+,:,.,:;::;::.+.
.........................................++,..:;:+;:;+:...,;:....,;+;.
.........................................:*:...,:;*+:+:...;:.....:;;,.
.................................:;,......,*+:::..,;:;;::;;....,;:.;,.
................................,??:.......:;.,:::,....,,:,...:;,..;..
.................................++:,......,+....,::::,.....,;,...,;..
..........................................,:?......,+;::::,:;,....;,..
......................................,,:+?;+:....:+,...,+;:.....,;...
...................................,:;;::,,;;;..,;;.......,;;,,..+,...
..............................,::;;:,......,+*.:;,..........,:::;;....
........................,,:::;::,,..........,S+:...............;;,....
...............,,,,,::;;:::,,..............,,?+:..............:+......
..:;;;::::::::;;:::,,,..........,,,,::::::::;;:+;,........,,:;:.......
.,*+;,,,,..............,,,::::::::,:,,,,........:;:;:;;:;;;:,,........
..,,::::+,,,:::::::::::::,,,,......................,,,,...............
........,:::,,,,,,,...................................................

......................................................,,,,............
.................................................,::::+;::;...........
................................................:;;;,....,+...........
...............................................:;..::....,+...........
...............................................::,..:,,,.,;...........
..............................................,+,,...,;:,;,...........
...............................................;;...,;;;*;............
...............................................:+::::,,..;:...........
..............................................,+;+:,......;:..........
.............................................:;,:;.........+..........
.::,................,,,,,::::::,....,::::,..:;,;;.....,::::+:.........
.++;:;:;:::::::::::::::::,,...,::,,;:,..,;,,+.,,.....,;,..,+,.........
..:;:,..,,,,,,,,,..........,....:+;,.....,+.+,.......;,...,:..........
....,:;:...,,,,,,,,,,,,,::;;:.,;:...,,....;;;,.......::...;,,;:.......
.......:;:;;:::::::::;:::,..+;;,....::....,*,........,;..,;.,;+,......
.........,,..............,::;,....,:+,.....+,.........+,.,;...,,......
...................,,,::::,,..,,:::+,......;:,,......,;;..::..........
..................+;::,.....:;:+:.,;.......;+,;:,...,+:::..;;+,.......
..................*?::::::,:+,..+;;;....,:::+,.,;:.,;,;:+:.:+:........
...................,,,,,,,,,....,+;;,,::::,.;;...:;:,..,:+,.+.........
.................................,%*::,,....:,...,;,.....,;.:;,..,,...
..................................,*:...........:;,.......::.;;::::;,.
...................................,+;:,,,,,:::::..........;;+::::;;:.
.....................................,::::::,,..............,,........

......................................................................
.....................:::++:....,......................................
...................:?S+;;;+..................,,::,....................
..................;%;+*;.;+.................:*%;***:..................
..................?+;?:..?,.................++;.++%%,.................
..................:*....++..................;*:..:*+:,................
...................?,...+....................,++,...::................
...................+:...+......................;*...;,................
...................+;...+,.....................,+...+,................
...................+:...;:.....................+:..,+.................
...................*:...:+.....................*...,;.................
...................*:...,+....................;;...,;.................
...................;:....+....................+,...,:.................
...................;;....+,..................,+....::.................
...................:+....+,..................+,....;,.................
...................,+....;;......,:;:,......:;....,+..................
....................;,...,;.....;;:,,**:....*:....,;..................
....................:;...,+...:+;.....,;+:..*,....:,..................
....................:+....;..;;.,:;+;;:::;;,+,....;...................
....................:+....+:;:.;;:,,,:::;*;++,...:;...................
....................:;....,+;..+,........;+*+....;:...................
....................;:.....;*.;;..........*?,....::...................
....................;,.....:?;:;,;;;,,,:;;%*.....,;...................
...................,*,.....:**::.:;;,+:,;;*;......;...................
...................:+.......+%;,..,.,?;...*:......+,..................
...................:+........:*+...,:+:,.,?.......+,..................
...................;+..:S;.....*...;**;,.+;.......+,..................
...................::..**,....,?,;,.,,..;+...,%?.,+......::...........
.........,+;.:;,...,:,+;.....,*?.:++;;;+S:....;?,:;...;*,+**;.........
.......;+;;+,*+:...,;+,.,,:;;+:+;..,,:,;+:+;:,.:+,....+;**:++.........
.......+++::++;,...,::;+;::,,..,+:...,+;...,:;++;+,...,+;?.,;.;*:.....
....::.;;**.?:;,...;+;,.........,++;;+:........,+;,,,..+;,..++:+:.....
....;*+:*::.,.*:.,;*?,............?;?,...........+%+;;,*,....,+:......
.....,;+;,....,++;;;:,............:*+.............*?+;;:.....,*.......
.......:+.......,+;................,?,.............:++;,.....;+.......
........+;.....:?:..................;+..............,*,+++;.:+,.......
.........+:...,?+;..................,*.............,*:;+,,,:*,........
.........,*,..,*,*?:.................+:........:,,;*,;+...,*..........
..........:+...,?*,++:.:.............:+........**++?+;....*:..........
...........+:...;*,.,+**.............,;.......,*,.:*,....+;...........
...........,*....,+;..;*......................;:.,*.....;+............
............;;....,*:.;*......................*..+;....+;.............
.............;+....,+.,*.....................:?..;...,*;..............
..............+;....,,**.....................**;....;*,...............
...............+;...,*++....................,+.+;::+;......,..........
................;+;++,,?....................;;..,::,....;;*++.,.......
.................,,,..,%:,..................*,..........*+?+*,+:......
.....................,++;++:,,.............;+...........:,:,..........
...................,++:...,::;;;;;;;;;;;;;;?+;........................
..................;*:...........,,,,::,,,,..,;*:......................
.................;?,..........................,+;,,,,.................
..............,,:?,,,........................,:+?+;;;;;;;;;;;:,,......
.........,:::;;;;;:;;;;:,.................,:+;:,..........,,,::;;:....
.....,::;::,,.........,:;,..............,;+:,,::;;;+;;;:,.......,;*,..
...:;;:,...............................:+;;;;::,,,,,,,::,.........:*..
..:+,.........,::;;;;::,,...,;;;;:::::;?;:,.......................,*..
..+:..........,::,,,,::;;+;+*:.,:::::,,..........................:+;..
..;+.....................,:;;;;::,............................,:+;,...
..,+;,........................,,;++:,,,....................,:;+;,.....
....:;+,..........................,:;;;;;;;;;:;;;;::::,,:;++;:........
......:;;;,,..................,,,,,,,,,,:::;;+**++++**;;;:,...........
........,::;;;;;;:,,,,:::::;;;;::::;:::::::,,....,,,,.................
..............,,:;;;;::::,,,..........................................

10) Sit in Easy Pose. Inhale and extend the arms straight up, making the hands into fists (A). Exhale and bring them down to the sides at shoulder height with the fingers opened (B). One cycle takes 2 seconds. Continue for 2 minutes.

This exercise works on circulation.

.....................................,:,,,,,,.........................
...................................,;;*;::;;;;;,......................
..................................,+,......,::;+;,....................
.........................,;:.....,+:.......;;...,;,...................
....................,:;;+**,..,,.;:.......,*,..,,,;...................
....................,;%%*::::+%+,;...,;...:;...,::;,..................
.....................,,..;;:,,,.:;...,+...,...,;,,+...................
.......................,*:......,+..,;:;:........,*,..................
.......................:+........:*;;,..........,:+:..................
.......................,*........,+:...........:;+,...................
........................;+,.,::;;+*.............+,....................
.......................,:*?*;:,,.,+.......,:::,::.:?,.................
......................;+:,,;+;,...*......:;,,+*;:+?+,.................
....................,+;.....,:++;;?*:::;+*;;;;;+*:....................
...................,*:..........,,,+*:*+:,,,....,*:...................
..................,*:...............++;..........,?...................
.................,+:...............:+;,...........*:..................
.................+*:,.........+,...:+.............;*..................
.................:*%++;:,..;:+;.....;:.....,...,;*;,..................
...................;+.,;++:?*:......,:....,*:;;;;+....................
....................*,...,;%,.......:;....+;,,..+,.:*.*+..............
....................++.....*,.......::...,*....:+..:?.?*;,............
....................??,....;:.......,..,:+:....+:..,:.::,,............
....................*+;....:;.......,:++:*....,*......................
....................+++,...,+....,:;;;;::+....,+......................
...................;*,;:...,*...,:,:;:,.;;....,+......................
..................++,.:+....*...........;;....,*......................
.................;+...:+....*...........+:....,*,,....................
.................?,...,*....*,..........+:....:*;;;;;,................
...............,++....,*....+,..........;:....;;..:+*;+;:.............
..............:+;......*,...+,..........;;....+:,;;,...,;+;,..........
...........,;+;,.......;:...+,..........;;....*:+:........:++:........
.........,;**;;::,.....,+...+:...,,.....,+...,**,...........,;+:,.....
........:+:...,,:;+;:,..+,..;+;+%;;;;;:::+...;?:..............,;+:....
.......;+,.........,:+:.:+..:+,,%:..,,::++...+?:,,...............*:...
......++..............;+:*...*,+;;+.....,+...+:;;;;;;,...........:*...
.....;+............,:;;+;?,..;+*..;+...;*;..,*;;;:,,,;+;,........:*...
....;+...........,;+;:;;:*,..,*;;.,*...;?,...*,,,;;;;:;;:::::,::++,...
...,*...........:+:,:+:..*,...:+*,,*...;;....;:.....,,:,,,::;:;:,.....
...+:..........;+,:+:....+,....?*,,*;::+,,...:+.......................
...*;........,;*;;:,.....+,.,.,%+...:::*:?,+;.;;......................
...,*:,...,;+;:,,.......:+:,*+.*;.....:*+*:+*.;;+:,...................
....,;;;;;;:,..........:*;?++:+;;......,,++,;;*++*:...................
.......................;+;:;+.++;.......,;:..;;.......................
..........................,;,..:,.....................................
......................................................................

11) Come into Frog Pose, a squatting position with the heels off the ground and touching each other, and the finger tips placed on the floor in front of you. Roll your head completely around on your shoulders, letting the chin touch the chest. Continue for 1 minute.

This exercise works on the spine and the lower back.

......................................................................
.....................................,,:,.............................
...................................,;;:;++,...........................
..................................:*,....:*,..........................
................................:;;,......;*:.........................
..............................,+;..,,,.....,*,........................
.............................,*:.:;;;;;;;;:,;+........................
.............................;;.,+.....,,,,*,*........................
.............................;;.;,.........;+*........................
.............................,*:+.,,,....,,,?*........................
.............................,*,,.;%?,..:?+.*:........................
..............................:+,.,:,.,:.,,:+.........................
...............................:*,...,:+...*:.........................
................................+:.,:;++,.:*..........................
..............................,:*,:,:+*;,;?:..........................
......................,;+;++;;;;*.:+;::;+++;;:,.......................
.....................+*:,.,,,...;;..,:::,*;.,:;+;;:,.......,..........
....................**...........++,..,;++......,,:+;......,..........
...................**+............:+*.?;...........:?+,...............
..................:+.;;............?+.?,...........*:,+,..............
.................,+,..*:,..........+**+...........:+..,*:.............
................:+,...,*%,..........,?;..........,*,...,*:............
................?,....;;+;...........,?,........,?*:,...,++...........
................+:....*::+............?:........,+,:?:...;+...........
................,*....,*,*............+:........:+.+;,...*,...........
.................+:....+;*............:,........*:+;....+;............
.................,+:...:**:,....................?+:...,+:.............
..................,;;...;*;+,..................;;;,.:++,..............
...........;,++.....;:.,;?S*,.................,?**;,:?:...............
..........,%,:?,+,..,;:.:;?;...................*?;:+*+,...............
...........:.,:,:,....;+;*+,...................,*+**:.................
.......................,,*+,....................?,,...................
.......................,+::;;;::,,.........,,:;*+.....................
......................++,....,,:;;;;;;++;;;;;;:;*.....................
....................,+;.............,,,.,,......:+,...................
..................,;;:...........................,+:..................
................:+*:..............................,*;,................
.............,;*+:..................................:;+;,.............
...........,;*;,.......................................:++,...........
.........,;+?+;;;:,.................................,:;;+*%;,.........
........;+:....,:;++;,........,.:;++;;*+,.,,....,,;++;:,,.,:+;........
......:*;..........,:;+,.:,..,+...:*.,:++,,;...,+,:,.........;*:......
.....;+,..............:,.;::;,*..,*?,...,,;;,+,.,.............,*;.....
...,*;.............:;;;,.;;?S,+..*,:*.....+,+%,:.,:,...........,++....
..,?:............;+;,.,..:::*,+,:+.;+....,*,;;,;..;++:...........;*...
..+;...........:*;.,:+;..;;:+.+,:+.;;....;:.*,,;.:,.:*;,..........*;..
..*;........,;++::;;:,...+,:;.:;,*.:*,,.,+.,*.;;.:++;,;+..........*:..
..,++:,,,,,;*+;;;:,......+.,,.,+,,..:;+,;,.,,.;:...,:;;++;;,,..,:+*...
....,:;;;;;::,,..........;,....*,......,;.....,+........,,;;+++++;....
........................;;,,+,,+,......;;*:,;..;,.....................
......................,+;+*:*;+*,.....,*;*,+*.;:;,....................
......................;*;:++,;++........,*;:::;+:+;...................
.........................,*;..+;........,+;..;;:,::...................
..........................,...........................................

12) Remain in Frog Pose. Start with the fingertips placed on the floor in front of you (A). Alternately raise the elbows all the way up, making the hands into fists (B), and then lower them back down. One complete cycle takes 2-3 seconds. Continue for 2-3 minutes.

This exercise works on the shoulder area.

Page 141

......................................................................
.....................:::++:....,......................................
...................:?S+;;;+..................,,::,....................
..................;%;+*;.;+.................:*%;***:..................
..................?+;?:..?,.................++;.++%%,.................
..................:*....++..................;*:..:*+:,................
...................?,...+....................,++,...::................
...................+:...+......................;*...;,................
...................+;...+,.....................,+...+,................
...................+:...;:.....................+:..,+.................
...................*:...:+.....................*...,;.................
...................*:...,+....................;;...,;.................
...................;:....+....................+,...,:.................
...................;;....+,..................,+....::.................
...................:+....+,..................+,....;,.................
...................,+....;;......,:;:,......:;....,+..................
....................;,...,;.....;;:,,**:....*:....,;..................
....................:;...,+...:+;.....,;+:..*,....:,..................
....................:+....;..;;.,:;+;;:::;;,+,....;...................
....................:+....+:;:.;;:,,,:::;*;++,...:;...................
....................:;....,+;..+,........;+*+....;:...................
....................;:.....;*.;;..........*?,....::...................
....................;,.....:?;:;,;;;,,,:;;%*.....,;...................
...................,*,.....:**::.:;;,+:,;;*;......;...................
...................:+.......+%;,..,.,?;...*:......+,..................
...................:+........:*+...,:+:,.,?.......+,..................
...................;+..:S;.....*...;**;,.+;.......+,..................
...................::..**,....,?,;,.,,..;+...,%?.,+......::...........
.........,+;.:;,...,:,+;.....,*?.:++;;;+S:....;?,:;...;*,+**;.........
.......;+;;+,*+:...,;+,.,,:;;+:+;..,,:,;+:+;:,.:+,....+;**:++.........
.......+++::++;,...,::;+;::,,..,+:...,+;...,:;++;+,...,+;?.,;.;*:.....
....::.;;**.?:;,...;+;,.........,++;;+:........,+;,,,..+;,..++:+:.....
....;*+:*::.,.*:.,;*?,............?;?,...........+%+;;,*,....,+:......
.....,;+;,....,++;;;:,............:*+.............*?+;;:.....,*.......
.......:+.......,+;................,?,.............:++;,.....;+.......
........+;.....:?:..................;+..............,*,+++;.:+,.......
.........+:...,?+;..................,*.............,*:;+,,,:*,........
.........,*,..,*,*?:.................+:........:,,;*,;+...,*..........
..........:+...,?*,++:.:.............:+........**++?+;....*:..........
...........+:...;*,.,+**.............,;.......,*,.:*,....+;...........
...........,*....,+;..;*......................;:.,*.....;+............
............;;....,*:.;*......................*..+;....+;.............
.............;+....,+.,*.....................:?..;...,*;..............
..............+;....,,**.....................**;....;*,...............
...............+;...,*++....................,+.+;::+;......,..........
................;+;++,,?....................;;..,::,....;;*++.,.......
.................,,,..,%:,..................*,..........*+?+*,+:......
.....................,++;++:,,.............;+...........:,:,..........
...................,++:...,::;;;;;;;;;;;;;;?+;........................
..................;*:...........,,,,::,,,,..,;*:......................
.................;?,..........................,+;,,,,.................
..............,,:?,,,........................,:+?+;;;;;;;;;;;:,,......
.........,:::;;;;;:;;;;:,.................,:+;:,..........,,,::;;:....
.....,::;::,,.........,:;,..............,;+:,,::;;;+;;;:,.......,;*,..
...:;;:,...............................:+;;;;::,,,,,,,::,.........:*..
..:+,.........,::;;;;::,,...,;;;;:::::;?;:,.......................,*..
..+:..........,::,,,,::;;+;+*:.,:::::,,..........................:+;..
..;+.....................,:;;;;::,............................,:+;,...
..,+;,........................,,;++:,,,....................,:;+;,.....
....:;+,..........................,:;;;;;;;;;:;;;;::::,,:;++;:........
......:;;;,,..................,,,,,,,,,,:::;;+**++++**;;;:,...........
........,::;;;;;;:,,,,:::::;;;;::::;:::::::,,....,,,,.................
..............,,:;;;;::::,,,..........................................

.....................................,:,,,,,,.........................
...................................,;;*;::;;;;;,......................
..................................,+,......,::;+;,....................
.........................,;:.....,+:.......;;...,;,...................
....................,:;;+**,..,,.;:.......,*,..,,,;...................
....................,;%%*::::+%+,;...,;...:;...,::;,..................
.....................,,..;;:,,,.:;...,+...,...,;,,+...................
.......................,*:......,+..,;:;:........,*,..................
.......................:+........:*;;,..........,:+:..................
.......................,*........,+:...........:;+,...................
........................;+,.,::;;+*.............+,....................
.......................,:*?*;:,,.,+.......,:::,::.:?,.................
......................;+:,,;+;,...*......:;,,+*;:+?+,.................
....................,+;.....,:++;;?*:::;+*;;;;;+*:....................
...................,*:..........,,,+*:*+:,,,....,*:...................
..................,*:...............++;..........,?...................
.................,+:...............:+;,...........*:..................
.................+*:,.........+,...:+.............;*..................
.................:*%++;:,..;:+;.....;:.....,...,;*;,..................
...................;+.,;++:?*:......,:....,*:;;;;+....................
....................*,...,;%,.......:;....+;,,..+,.:*.*+..............
....................++.....*,.......::...,*....:+..:?.?*;,............
....................??,....;:.......,..,:+:....+:..,:.::,,............
....................*+;....:;.......,:++:*....,*......................
....................+++,...,+....,:;;;;::+....,+......................
...................;*,;:...,*...,:,:;:,.;;....,+......................
..................++,.:+....*...........;;....,*......................
.................;+...:+....*...........+:....,*,,....................
.................?,...,*....*,..........+:....:*;;;;;,................
...............,++....,*....+,..........;:....;;..:+*;+;:.............
..............:+;......*,...+,..........;;....+:,;;,...,;+;,..........
...........,;+;,.......;:...+,..........;;....*:+:........:++:........
.........,;**;;::,.....,+...+:...,,.....,+...,**,...........,;+:,.....
........:+:...,,:;+;:,..+,..;+;+%;;;;;:::+...;?:..............,;+:....
.......;+,.........,:+:.:+..:+,,%:..,,::++...+?:,,...............*:...
......++..............;+:*...*,+;;+.....,+...+:;;;;;;,...........:*...
.....;+............,:;;+;?,..;+*..;+...;*;..,*;;;:,,,;+;,........:*...
....;+...........,;+;:;;:*,..,*;;.,*...;?,...*,,,;;;;:;;:::::,::++,...
...,*...........:+:,:+:..*,...:+*,,*...;;....;:.....,,:,,,::;:;:,.....
...+:..........;+,:+:....+,....?*,,*;::+,,...:+.......................
...*;........,;*;;:,.....+,.,.,%+...:::*:?,+;.;;......................
...,*:,...,;+;:,,.......:+:,*+.*;.....:*+*:+*.;;+:,...................
....,;;;;;;:,..........:*;?++:+;;......,,++,;;*++*:...................
.......................;+;:;+.++;.......,;:..;;.......................
..........................,;,..:,.....................................
......................................................................

......................................................................
.....................................,,:,.............................
...................................,;;:;++,...........................
..................................:*,....:*,..........................
................................:;;,......;*:.........................
..............................,+;..,,,.....,*,........................
.............................,*:.:;;;;;;;;:,;+........................
.............................;;.,+.....,,,,*,*........................
.............................;;.;,.........;+*........................
.............................,*:+.,,,....,,,?*........................
.............................,*,,.;%?,..:?+.*:........................
..............................:+,.,:,.,:.,,:+.........................
...............................:*,...,:+...*:.........................
................................+:.,:;++,.:*..........................
..............................,:*,:,:+*;,;?:..........................
......................,;+;++;;;;*.:+;::;+++;;:,.......................
.....................+*:,.,,,...;;..,:::,*;.,:;+;;:,.......,..........
....................**...........++,..,;++......,,:+;......,..........
...................**+............:+*.?;...........:?+,...............
..................:+.;;............?+.?,...........*:,+,..............
.................,+,..*:,..........+**+...........:+..,*:.............
................:+,...,*%,..........,?;..........,*,...,*:............
................?,....;;+;...........,?,........,?*:,...,++...........
................+:....*::+............?:........,+,:?:...;+...........
................,*....,*,*............+:........:+.+;,...*,...........
.................+:....+;*............:,........*:+;....+;............
.................,+:...:**:,....................?+:...,+:.............
..................,;;...;*;+,..................;;;,.:++,..............
...........;,++.....;:.,;?S*,.................,?**;,:?:...............
..........,%,:?,+,..,;:.:;?;...................*?;:+*+,...............
...........:.,:,:,....;+;*+,...................,*+**:.................
.......................,,*+,....................?,,...................
.......................,+::;;;::,,.........,,:;*+.....................
......................++,....,,:;;;;;;++;;;;;;:;*.....................
....................,+;.............,,,.,,......:+,...................
..................,;;:...........................,+:..................
................:+*:..............................,*;,................
.............,;*+:..................................:;+;,.............
...........,;*;,.......................................:++,...........
.........,;+?+;;;:,.................................,:;;+*%;,.........
........;+:....,:;++;,........,.:;++;;*+,.,,....,,;++;:,,.,:+;........
......:*;..........,:;+,.:,..,+...:*.,:++,,;...,+,:,.........;*:......
.....;+,..............:,.;::;,*..,*?,...,,;;,+,.,.............,*;.....
...,*;.............:;;;,.;;?S,+..*,:*.....+,+%,:.,:,...........,++....
..,?:............;+;,.,..:::*,+,:+.;+....,*,;;,;..;++:...........;*...
..+;...........:*;.,:+;..;;:+.+,:+.;;....;:.*,,;.:,.:*;,..........*;..
..*;........,;++::;;:,...+,:;.:;,*.:*,,.,+.,*.;;.:++;,;+..........*:..
..,++:,,,,,;*+;;;:,......+.,,.,+,,..:;+,;,.,,.;:...,:;;++;;,,..,:+*...
....,:;;;;;::,,..........;,....*,......,;.....,+........,,;;+++++;....
........................;;,,+,,+,......;;*:,;..;,.....................
......................,+;+*:*;+*,.....,*;*,+*.;:;,....................
......................;*;:++,;++........,*;:::;+:+;...................
.........................,*;..+;........,+;..;;:,::...................
..........................,...........................................

................................,;;;;,................................
..............................,;;,..:;;:..............................
............................,;;:,,,,,,,:+,............................
...........................:;,,;:,,,:::::+,...........................
..........................:;..;,........,*;...........................
..........................+..,:,.........++...........................
.........................,+..;,.,;+;,..;:**...........................
..........................?;,;,.:*%%,,+**?;...........................
..........................+?,....,:,..::.+,...........................
...........................*?;.....;::,..+............................
...........................,*%,....;*++,,+............................
.............................+,::,,:;;:,+,............................
...........................,;*.,++;,,,++,.............................
....................,,::::;+:;:..,::;;*;::,,..........................
..............,::;;;;;::,,,...;:.....,;.,:;;;;;;:::,..................
............,+?*:..............:;,..:;,........,,,:+*:,,,.............
.........,:;;;,,+:..............:+,;:.............:;,,:;;;;;;:::,.....
.....,:;;;;:,....*,.............+:,+.............,+....,::;:,,::;+;,..
...:;;:,..,::;;;:+*::,,,,,,,....,++:.............+,,,:::,,........:+,.
..;;,..........,,:,::::::::;;:;::;+:;;;;;::::,,:;*:::,............,*,.
.,*...................................,,:::;*;:,,...........,,::;;:,..
..:;;:,,,,.........,,,,,:::::,,,::,,,:::;*;,,...,,,,:::::::;::,,......
....,,::::;:;;;;;;+;;;:::,,:+%*+*%+;;+::,,.,:+;;::::,,,,,.............
..................+:.........,:,,+;::++;::::+;.....,:;................
..................,+...................,,..,*.....*:**................
..................,*.......................*:....,*,*:,...............
...................+......................;;......,,,,,...............
...................,......................+,..........................
......................................................................

......................................................................
...............................,;;;;+;:...............................
..............................*+:,..,,*,..............................
.............................:*;,....,%;..............................
...........................,?;,;+*;;..;;;;,...........................
..........................:+;.+;+;,+;;...:+;..........................
........................:*+,.;+:*.*:,*....,+;.,;?:,,..................
.......................:*,..:*:*,;+.**:.....+:,*%+;;+;;...............
.....................,,;,..,?:?,:*.:*:%.....,*.......,,...............
....................;?;+;.,*:+:,*.,?,:%,::,;;?,.......................
....................,+;.:*?:.,.::.*:.??*+++;,;;.......................
......................?:.?;......:*.;*,......;+.......................
.....................:S+.,.......,,.%:.......;+.......................
.....................:*?:..........:?........;+.......................
......................;??..........;+.....:++*:.......................
...............,+?+....:?:........,S?+;,..*S?*........................
............,;;+*%;..,:+;,.......;**?;,.....:+........................
...........,;:,....:++;,.......;?+,.........*,........................
...............,:++;,........:*+,....,:....;?+++:.....................
............,:++;,.........,+*;.....,,+;,.;+..,:**,...................
.........,;++;,..........,+*?:;;,..,;;++;:+......:?:..................
......,;++:,............;*;.,++:;;:...,,:?,.......,*;.................
....,;*;,.............:*+,....:++::;;::;**..........;*:...............
...:*;..............:++,........:;+;,,,,*,...........,+?,.............
..;*,.............;*;,............,*+..+:........,,....?;.............
.;*............,;??,...............?:..::........,*,...?:.............
.?,..........:++:;*................:*:,+,.........;+..;?..............
.;?,........,;,.:S;.................,*;...........,?.+?*..............
..+*,........,;+S?....................*,..........,S*+.++.............
...;*+;;;;++++::?,....................;:..........,S:...*+............
.....,::;::?+:;*:.....................:+..........++.....?;...........
...........,:%+.......................,*.........,?,.....,?:..........
.............:%........................+,........+?;......,*;.........
..............%;................................;*.++.......;*:.......
..............*+..............................,*+...+;.......,++,.....
..............*:..............................*;.....*:........,+;....
..............*:..............................?......,+;,........;+...
..............;*......;,++;..................+*........:;;........;*..
..............,+.....,S,S%S:,,..............,+...........;*,.......++.
.....................,*,?*?;:,............................:,........:.
.........................,............................................
......................................................................
......................................................................

.....................................................................,
...........................:::,.......................................
..........................:+::*,......................................
..........................;:,,::......................................
...........................;::;:,,,,,....,,,.,........................
.........................,,;;;;::,,;:::::,,:::::::;;:.................
........................,:,.:;....:;::::,,::,::::::,,.................
.......................:;....;,..::,..................................
......................,;:+,..,,.,;...........,,,,,,,,.................
.....................,;:;*:.....:,...........::,,,,:;.................
...................,:+::,.,::,,::.,,,........;++;:;:,.................
..........,,,,,::::;:.......,,:;..;+:,;,....,;:,;+;+;....,,,:,........
.,;:,,,,::::,,,,,,.,::.,......:,..;;,,:.....,::,;:,;;....,,,::,.......
.:;::::::,,:::::::,:+*;::....,;.....,:,,......,;:::,,...,,,,,,........
...,,,,,,,,,,.......,..,;,...;,......,,,,,...,;::;,...,,,,,...........
...,;,..................;::,::.........,,,,..+::+,;..,,,,............,
....:+:,............;+,.;..:;...........,,,,::,;::,:.,,,..............
.....,;;,..........;;?;.;..;,............,,;:,+;:+,:,,,...............
......;::.........,;,;,.;,,;..............,+:,.;:,:;;,................
......;,;+:,.....,;::,..;,,;...............;,..,:..:,.................
......,::;,:;,..:::;....;.::...............::..,,..;..................
.......;;..,;:,;,::.....;,;,:..............::.....,:..................
.......+*:,:;;:,::.....,;,:,:...............;,...,:,..................
......,+::++:,::,......,;:;,...............:;:::::;..................,
.......;.,,;,;,.........,:,...............,;......:,..................
.......;,..+:;,...........................;,......,:..................
.......::..,.::..........................::........;..................
.......,;....::..........................;,...+:...;..................
........;:,..::..........................,;::+;+::;:..................
.......:;,:::;;..........................,;.,;.;,.;...................
......;:.....,;..........................::.;,.:,.;...................
.....,;.....,::..........................;.,;..::.;...................
.....::....,;::..........................;.::..,:.;..............,;;,.
.....,;....+:;:..........................;,;....;,;...........,:;::%:.
.....,+:::;:,+,..........................;::.:,.::;........,:;::::::,.
.....,;.,++.,;..........................:;:,,+:.:::;...,.,:;:,,:,.....
.....;,,;:;,,;..........................,::......,:,....,::;,:;,......
....,;.;:.::.;,..........,,,,,.........................,;::.:,,:......
....::.;..,;.:,.........;;+,,:::,,,,,...............,::::;,::.,;......
....,;,;...:,::.........:;:,:;;,,,,::::,...........::,..,,,;:::,......
.....;::.,.,;,;..........:;;:,;...::..,;:.........,:.....,:,..........
....:;:::+,.+,;,...........,,:;:,;:.....;:.......,:.....::,...........
....:;;,,,,.,;;:..............;,,+,,...,:+:,....:;:,,.,::.............
.............................,:.;,:::;::,.,::..:,.,,:;:,..............
.............................:,,:....;,.....::.:.....:,...............
............................,;,:.....,;.....,:.:.....,:...............
...........................,+::,......;:....:,.:.....:,...............
...........................*+;;.......+;....;,.;....,:................
...........................,;;,.......++:::::..:;:,:;:................
......................................;;,,::....,:,,,:................
.....................................,;;..;......,:..;................
.....................................;,;.,;.......;,.:,...............
....................................::::.::.......;;.,:...............
................................:;:::,;.::.....,,,;;.,:...............
................................::::;;,::..:..,;:;:;.:,...............
................................,;:::,::..:?:..,::::.:................
.......................,:::.....,,:,:::....,,..:;:::::................
......................,:::::,....................,,...................
..,..................,;:,,:;:.........................................
.:;...................;::;:;,..................:;.....................
.::::,,,,,,,,,,,...,,,,+:;::,,,,..,,,,,,,,,,,,,,:.....................
.+::;::::::,,,::,;:,,,:;,,;:,,,:;,::,,::::::;+;:;.....................
.,,.....,,,,,::::;:,...,::,..,,:;:::,,,,,,,,,..,:.....................
.................,,,:,......,;,,,.....................................
....................;.......;,........................................
................;;,.:,.....::.........................................
................,,,.::.....;,.........................................
...................,;,.....;,.........................................
...................,.......,:.........................................
..................................,...................................
.............................:;::;:;,.................................
..,;::......................::::.,,;,.................................
,:;,.::,....................+,,,,..:,.................................
;,....,:,..................,;..,;,,:,.................................
;,:,,,.,+::,,...............;:,,:;;;,.................................
,;:,,::;:.,,,::,,,,,.,,,.....,+;:..,;:,...............................
.:;:,:::.......,,,::;:,::::...;...,..,::,.............................
...:,,::,,::.......,:....,:;,.;:,,;,...,::::,,,.......................
......,;;:,::,.....:,......,:.,;::::......:;+::::,....................
.........::,,;:,,,:,,,.....::...:,.:,.....,;,...,::...................
..........,::.;;:;:::.....,;.....:,.::,,:::,......;,..................
............::.,;+.;:.....:,.....,:,.:;;;;,.......::..................
.............,:,,;:;,::,::,........::.:,.,+,.....,;,..................
...............:;,::..,::,.........;+;,:::,::,,,::,...................
...............,;:.::,:,...........::;:.;...,:;;,.....................
...........,:..,::;+*;,............,;::,;:,::,,.......................
...........:+,.,::;:,:..............;;::+;,,..........................
...........:,..,,:,.,:..............:+..,:............................
...........;...:,:,.:,..............,+,..;............................
...........,::::,:.,:............,,::::.,;............................
...........:::::;,,:............,;:::::.;,............................
............,,,,,.,:.....:+,.....,,:::,.;.............................
...........,;:,,,::,.....,:,.....;;::,,,;.............................
..............,...................,,,,,,..............................
......................................................................

......................................................................
..........................................................,,::,,:.....
.......................................................,::,,,...,;....
......................................................:::,,.....,;,...
.....................................................:,...,......,:...
.....................................................:::..,:,,,...:...
...............................,.....................:::,..,,,:..,:...
.............................::;;:...................;:,....,,,,:,....
...........................,*;..,+:..................,+;......,::,....
..........................;;;+...,:;,.................,;,...,,,,,:;...
.........................;:..:.....,;,.................:::,..,::,,;:..
.........................*:,,.......,+.........,.......,:,.,,,.....;..
.........................;,,;:,:;;..,+;::,....+*;:::,.:,..,;,......:..
...................,,,,..,++,...,*:;+:,.,:;::,,,,....:,..,+:......,:,.
..:::,::::::::::;;;;;;+;+;++::::+*::,,.....,::;;::,,,,..,,,:;,..,,,::.
:*?+;;;;;;;;;;;;::::,,,::::::,,,,,::,...........,,:;::......,,,::,.:;.
,::;::::,::::,,,...................,:;,.............,:;,......,,...;:.
....,,,::,,,,::::::;:;:;::::::;;:;++;;;...............,;;,.........;,.
..................................,+,...................,;,.::,,,.,;..
............................,++....,;:...................,;:**::::*+:.
............................,+:......:;:,,.................;,....,:.,.
............................,,,........,:::;;,,...,,,,,,,,,,+...,;....
..............................,,::::;:;;;:;*:,::,,:;+;;:::::+:..:,....
.....,,,,,,,,,,,,,,,,,::::::;;;:::,,,,,,,,,*,,,,;::,,........;,.,.....
..:;+++++;;;;;:;;;::::::,,,,,,,:;;;:;;::;:;*:::,,,,:::;;:,...,;.......
..:*:...,,::::;;:::::;:;;;;;;::,,.........:+........,,:::,...,+.......
...,:;:,.......,,.........................,*,................;:.......
......,:;;::::;;:;:::::,,,,,::::::::,,,....:;...............:;........
.........,,,,.....,,,,:::::::,,,,,,::::;;;::*;,,,,,,,,,,,::;:.........
.........................................,,,,::::;::;;::::,...........

...............................::.....................................
..............................,+;:....................................
..............................:+.+,...................................
..............................,;.:+............................,,.....
..............................:;..+,......................,::;:::;....
.............................,+,..,*....................:;::,,...+,...
.............................;,....;;..................;+;:,....,+,...
.............................:;:,...+:................::..,+,....,+...
..............................,,;:...+;...............:++:.,:,::..;,..
.................................;:...;;,.............:;:,...,:+,,;...
..................................+,...:+,............:+,....,:,;;,...
..................................,+....,;:............;;,....,:;;....
...................................;:.....;:............;:++:;:,.:;,..
....................................;,.....:;,.........:::**,.....:+,.
....................................,;:.....,;:.......,;.+;........:;.
......................................:;:..+:,:;,.....;:,;....,,,...+,
.......................................,:+:;;::,+,...;+,:,.,:;::;::.+.
.........................................++,..:;:+;:;+:...,;:....,;+;.
.........................................:*:...,:;*+:+:...;:.....:;;,.
.................................:;,......,*+:::..,;:;;::;;....,;:.;,.
................................,??:.......:;.,:::,....,,:,...:;,..;..
.................................++:,......,+....,::::,.....,;,...,;..
..........................................,:?......,+;::::,:;,....;,..
......................................,,:+?;+:....:+,...,+;:.....,;...
...................................,:;;::,,;;;..,;;.......,;;,,..+,...
..............................,::;;:,......,+*.:;,..........,:::;;....
........................,,:::;::,,..........,S+:...............;;,....
...............,,,,,::;;:::,,..............,,?+:..............:+......
..:;;;::::::::;;:::,,,..........,,,,::::::::;;:+;,........,,:;:.......
.,*+;,,,,..............,,,::::::::,:,,,,........:;:;:;;:;;;:,,........
..,,::::+,,,:::::::::::::,,,,......................,,,,...............
........,:::,,,,,,,...................................................

......................................................,,,,............
.................................................,::::+;::;...........
................................................:;;;,....,+...........
...............................................:;..::....,+...........
...............................................::,..:,,,.,;...........
..............................................,+,,...,;:,;,...........
...............................................;;...,;;;*;............
...............................................:+::::,,..;:...........
..............................................,+;+:,......;:..........
.............................................:;,:;.........+..........
.::,................,,,,,::::::,....,::::,..:;,;;.....,::::+:.........
.++;:;:;:::::::::::::::::,,...,::,,;:,..,;,,+.,,.....,;,..,+,.........
..:;:,..,,,,,,,,,..........,....:+;,.....,+.+,.......;,...,:..........
....,:;:...,,,,,,,,,,,,,::;;:.,;:...,,....;;;,.......::...;,,;:.......
.......:;:;;:::::::::;:::,..+;;,....::....,*,........,;..,;.,;+,......
.........,,..............,::;,....,:+,.....+,.........+,.,;...,,......
...................,,,::::,,..,,:::+,......;:,,......,;;..::..........
..................+;::,.....:;:+:.,;.......;+,;:,...,+:::..;;+,.......
..................*?::::::,:+,..+;;;....,:::+,.,;:.,;,;:+:.:+:........
...................,,,,,,,,,....,+;;,,::::,.;;...:;:,..,:+,.+.........
.................................,%*::,,....:,...,;,.....,;.:;,..,,...
..................................,*:...........:;,.......::.;;::::;,.
...................................,+;:,,,,,:::::..........;;+::::;;:.
.....................................,::::::,,..............,,........

......................................................................
.......................,,,,,,,,,,,,,,:,:,......,,::,,.................
.....;;:.........,,,::::::+:::::,,,,,,,,:+;::::::,,::::::.............
.....:::::,,:::::::,,,...;,.............;:..........,,,,,;::::::::,...
......::.,,,,,,....,,,,,:;.............,;...........,::::+,,,:;,.;;:,.
..,,,.,;,:::::::;+++;;::+,.............::...........,...;+...,,,:;.::.
.;;::::;;;;;;;;;:,.....,;..............;;,,,:,,,:;;::,...,;::,:,,..,;,
.;:,,,::,,......,,::,::+:,...,::::::::;+;::,,,,,,,::....,:;;;+:,,::::.
..::::,,:::::::::,,,;+::::::?S?;,::::::,,:::::::::;+,,,:;,....,,,,....
...................,+*;,....,:,,,,,,,,,,,,,,....,,:,,:,,..............
....................,,,...............................................

13) Savasana (Corpse Pose). Lie on your back with your arms at your sides, palms up, ankles uncrossed, and eyes closed. Let the body go dead. Completely relax the body systematically, part by part, beginning with the feet and continuing on up to the head. Make the breath long and deep. Concentrate on the third eye point. Feel young and beautiful. Continue to deeply relax for 5 minutes.

.......................,..............................................
......................,;;,............................................
....................,::+::::::,.......................................
..................,::,;?,..,;;:::,....................................
...............,:;:,..:*:.,;,...,:;::::,,,,,,::::::::,,...............
.....,*::::::;;:,...,:;,:++,,,.....,,,,:+:::,,,,,.,,,:::,.,,::,,,,,...
..,;;;*?;,,,;;::;;;;;:,,;;:::,.........;,.........:::::;;;:;,:;:,:+;,.
..,%:.,;+;;+++;;:**,,,,:+.............,;.............,,:*;...,,,,:;,;.
...:::::,,:::,.:+;,....;,.............,;........,,,:,....:;,,.,::,,,+,
.......,:::::,+**;:::,,+..............,;,:::::;:;*;:,....,;;+++,,::::.
............,,::,...,,:;::::::::::::::::,,,,,,,,.,:+..,:;:..,:,,:,....
....................,.....*??*:::::::::::::::::::;+;::::,.............
..................++*.....,:::,,,...,,,,,,..........,.................
..................+,*,,...............................................
......................................................................

14) Remain on your back and bend your knees, keeping your feet on the floor, heels together. Bring the knees together (A), and then spread them apart towards the floor, with the heels still touching (B). Move as fast as you can. Continue this flapping motion for 2 minutes.

This exercise adjusts the hips.

......................................................................
.............................................,:;;;+::;;:..............
..........................................,;*:,,,,,...,;+.............
...:;,,..............,:::,...............:;,;;,.......:+;.............
..,*;*++:...........,;:,,;:.............;:...,;*......;*..............
..:;.+:+?+,.....,,,;;,....;+:::;:::::,..+,,...;:.......*,.............
...;;;:.++++:::+;::+,...,:,;;....,,,,:;;;:+;,.;:......:+..............
....:+?;,,.,;++;;:,+++;.+::;++,.......:;,,;:,.::.,,..:+,..............
......,?:.....,:;;+;*??;+..,:+*+:;;;;;;+;:......,;*:;:................
.......;;.........,,,::+;;,...,;;:,.....,:;,.,,;+++,.,*+:,,...........
........+:...............:+:....,:;;:.....:+;:::,,;*.,;;,::;;:,.......
.......;++,..,::::,,......,;:......,;;:,.,+:,......+:.......,:;:,.....
......;;.,;:;:,,,:*::;:::,,,;;:......,:;:;+;::;;,..,+..........:+:....
.....,+..........,*;,,,,,::::+*;:..............,*,..+...........,+:...
.....;:............,:;;::,.....,:;;:,,..........:+.+;............,*...
.....:;...............,,::;;::,...,;*+;;;::::,,,;*;:.............:%*..
.....,+....................,,:;;;;;;,...,,,:**+++;,..............,;:..
......;:......................,:*;,......,,:;;:,,.....................
.......+,...................,;;;+.....,:;;:,..........................
.......,*,..................,,.+::::;;::,.............................
........,+:...............,,,:;;;::::;,...............................
..........;;:...........,:*+;:,....+;**,..............................
...........,:;:,,.....:;;:,........;,:::..............................
.............,,:;;:;;;;,..............................................
..................,,,.................................................

15) Lying on your back. Hug your knees and draw them to your chest. Slowly bring your nose up to your knees, and then lower it back down (4 seconds up, 4 seconds down). Continue for 3 minutes.

This exercise stimulates the thyroid.

..............................,:::::,,................................
............................,;;:,,,:;;:...............................
...........................:+,,,:;:;::;+,.............................
..........................;;,+;::,,,,:;;+,............................
.........................;:.:;.........;*+............................
.........................;..;,..........++............................
.........................+..?,:;:,...:::,;,...........................
.........................;*:+.,;;:..:+;,,*............................
.........................,*+...,;:...;:.+;............................
..........................,**,...,::,..,*.............................
...........................,;;..,:***,.;;.............................
.............................+...:+++,:+..............................
............................:?..,,,,,;+,..............................
......................,,,:;+;+;.,:;:;:;;;,............................
................,,:;;;;;;:,,..;+,....:;.,;+;:::::,,...................
.............,;;;;:,,..........,;:.,;;....,::,,,::;;;:,...............
............;S*,................,?,+:..............,,;?+:,,...........
.........,;;+:,+;...............,*:::...............:*:,:;;;;::,,.....
......,;;;,.....+;...............,+:...............:*,....,.,,::;;:...
....;+;:,:::,,...*,...............,+..............,*...,:+:......,:+,.
..:*;,....,::;;;:+:,,..............+,.............;:,:;;:..........;+.
.:*,...........,,::;;;;;:::,,,,,,,,+:,....,....,,:*;;:,.........,:;+:.
.++,..................,,,::::::;::::++++++??+;;;::,........,,:;;;:,...
.,;;;;::,,.........................,;;;;+*+;:.....,,,,:;;;;;;:,.......
.....,,::;;;;;;;;;;;;;;++;;;+:,:::;;;;;;+;..,:;;;;;:;::,,,............
..............,....:;......,+**++;+***;;::;++;*,......................
...................,*,............,::,,,,:,,.:*.......................
....................:*......................;?,...+;+.................
....................,*......,,..............;*....?*%?:,..............
....................+:......,;,.........,:..:;...,;,+;,,..............
...................,;........,+,.......:+,..,+........................
...................,:.........,;:..,:,;:,...,+........................
...................;,,::,,....,;S:,*+:,......,........................
...................,..,::::;;;;,:;;*+;;:..............................
..................................,,,.................................

16) Sit in Easy Pose. Place the right palm over the left hand in front of your chest, both palms facing down. The arms are parallel to the ground, and the spine is straight. Look at the tip of the nose and with the tip of the tongue chant Har, Har, Har.... continuously (8 repetitions of Har every 4 seconds). Continue rhythmically for 2 minutes. Then begin to draw the navel point in towards the spine, each time the tip of the tongue touches the upper palate on Har. Continue for 2 more minutes.

Page 142

......................................................................
.....................:::++:....,......................................
...................:?S+;;;+..................,,::,....................
..................;%;+*;.;+.................:*%;***:..................
..................?+;?:..?,.................++;.++%%,.................
..................:*....++..................;*:..:*+:,................
...................?,...+....................,++,...::................
...................+:...+......................;*...;,................
...................+;...+,.....................,+...+,................
...................+:...;:.....................+:..,+.................
...................*:...:+.....................*...,;.................
...................*:...,+....................;;...,;.................
...................;:....+....................+,...,:.................
...................;;....+,..................,+....::.................
...................:+....+,..................+,....;,.................
...................,+....;;......,:;:,......:;....,+..................
....................;,...,;.....;;:,,**:....*:....,;..................
....................:;...,+...:+;.....,;+:..*,....:,..................
....................:+....;..;;.,:;+;;:::;;,+,....;...................
....................:+....+:;:.;;:,,,:::;*;++,...:;...................
....................:;....,+;..+,........;+*+....;:...................
....................;:.....;*.;;..........*?,....::...................
....................;,.....:?;:;,;;;,,,:;;%*.....,;...................
...................,*,.....:**::.:;;,+:,;;*;......;...................
...................:+.......+%;,..,.,?;...*:......+,..................
...................:+........:*+...,:+:,.,?.......+,..................
...................;+..:S;.....*...;**;,.+;.......+,..................
...................::..**,....,?,;,.,,..;+...,%?.,+......::...........
.........,+;.:;,...,:,+;.....,*?.:++;;;+S:....;?,:;...;*,+**;.........
.......;+;;+,*+:...,;+,.,,:;;+:+;..,,:,;+:+;:,.:+,....+;**:++.........
.......+++::++;,...,::;+;::,,..,+:...,+;...,:;++;+,...,+;?.,;.;*:.....
....::.;;**.?:;,...;+;,.........,++;;+:........,+;,,,..+;,..++:+:.....
....;*+:*::.,.*:.,;*?,............?;?,...........+%+;;,*,....,+:......
.....,;+;,....,++;;;:,............:*+.............*?+;;:.....,*.......
.......:+.......,+;................,?,.............:++;,.....;+.......
........+;.....:?:..................;+..............,*,+++;.:+,.......
.........+:...,?+;..................,*.............,*:;+,,,:*,........
.........,*,..,*,*?:.................+:........:,,;*,;+...,*..........
..........:+...,?*,++:.:.............:+........**++?+;....*:..........
...........+:...;*,.,+**.............,;.......,*,.:*,....+;...........
...........,*....,+;..;*......................;:.,*.....;+............
............;;....,*:.;*......................*..+;....+;.............
.............;+....,+.,*.....................:?..;...,*;..............
..............+;....,,**.....................**;....;*,...............
...............+;...,*++....................,+.+;::+;......,..........
................;+;++,,?....................;;..,::,....;;*++.,.......
.................,,,..,%:,..................*,..........*+?+*,+:......
.....................,++;++:,,.............;+...........:,:,..........
...................,++:...,::;;;;;;;;;;;;;;?+;........................
..................;*:...........,,,,::,,,,..,;*:......................
.................;?,..........................,+;,,,,.................
..............,,:?,,,........................,:+?+;;;;;;;;;;;:,,......
.........,:::;;;;;:;;;;:,.................,:+;:,..........,,,::;;:....
.....,::;::,,.........,:;,..............,;+:,,::;;;+;;;:,.......,;*,..
...:;;:,...............................:+;;;;::,,,,,,,::,.........:*..
..:+,.........,::;;;;::,,...,;;;;:::::;?;:,.......................,*..
..+:..........,::,,,,::;;+;+*:.,:::::,,..........................:+;..
..;+.....................,:;;;;::,............................,:+;,...
..,+;,........................,,;++:,,,....................,:;+;,.....
....:;+,..........................,:;;;;;;;;;:;;;;::::,,:;++;:........
......:;;;,,..................,,,,,,,,,,:::;;+**++++**;;;:,...........
........,::;;;;;;:,,,,:::::;;;;::::;:::::::,,....,,,,.................
..............,,:;;;;::::,,,..........................................

.....................................,:,,,,,,.........................
...................................,;;*;::;;;;;,......................
..................................,+,......,::;+;,....................
.........................,;:.....,+:.......;;...,;,...................
....................,:;;+**,..,,.;:.......,*,..,,,;...................
....................,;%%*::::+%+,;...,;...:;...,::;,..................
.....................,,..;;:,,,.:;...,+...,...,;,,+...................
.......................,*:......,+..,;:;:........,*,..................
.......................:+........:*;;,..........,:+:..................
.......................,*........,+:...........:;+,...................
........................;+,.,::;;+*.............+,....................
.......................,:*?*;:,,.,+.......,:::,::.:?,.................
......................;+:,,;+;,...*......:;,,+*;:+?+,.................
....................,+;.....,:++;;?*:::;+*;;;;;+*:....................
...................,*:..........,,,+*:*+:,,,....,*:...................
..................,*:...............++;..........,?...................
.................,+:...............:+;,...........*:..................
.................+*:,.........+,...:+.............;*..................
.................:*%++;:,..;:+;.....;:.....,...,;*;,..................
...................;+.,;++:?*:......,:....,*:;;;;+....................
....................*,...,;%,.......:;....+;,,..+,.:*.*+..............
....................++.....*,.......::...,*....:+..:?.?*;,............
....................??,....;:.......,..,:+:....+:..,:.::,,............
....................*+;....:;.......,:++:*....,*......................
....................+++,...,+....,:;;;;::+....,+......................
...................;*,;:...,*...,:,:;:,.;;....,+......................
..................++,.:+....*...........;;....,*......................
.................;+...:+....*...........+:....,*,,....................
.................?,...,*....*,..........+:....:*;;;;;,................
...............,++....,*....+,..........;:....;;..:+*;+;:.............
..............:+;......*,...+,..........;;....+:,;;,...,;+;,..........
...........,;+;,.......;:...+,..........;;....*:+:........:++:........
.........,;**;;::,.....,+...+:...,,.....,+...,**,...........,;+:,.....
........:+:...,,:;+;:,..+,..;+;+%;;;;;:::+...;?:..............,;+:....
.......;+,.........,:+:.:+..:+,,%:..,,::++...+?:,,...............*:...
......++..............;+:*...*,+;;+.....,+...+:;;;;;;,...........:*...
.....;+............,:;;+;?,..;+*..;+...;*;..,*;;;:,,,;+;,........:*...
....;+...........,;+;:;;:*,..,*;;.,*...;?,...*,,,;;;;:;;:::::,::++,...
...,*...........:+:,:+:..*,...:+*,,*...;;....;:.....,,:,,,::;:;:,.....
...+:..........;+,:+:....+,....?*,,*;::+,,...:+.......................
...*;........,;*;;:,.....+,.,.,%+...:::*:?,+;.;;......................
...,*:,...,;+;:,,.......:+:,*+.*;.....:*+*:+*.;;+:,...................
....,;;;;;;:,..........:*;?++:+;;......,,++,;;*++*:...................
.......................;+;:;+.++;.......,;:..;;.......................
..........................,;,..:,.....................................
......................................................................

......................................................................
.....................................,,:,.............................
...................................,;;:;++,...........................
..................................:*,....:*,..........................
................................:;;,......;*:.........................
..............................,+;..,,,.....,*,........................
.............................,*:.:;;;;;;;;:,;+........................
.............................;;.,+.....,,,,*,*........................
.............................;;.;,.........;+*........................
.............................,*:+.,,,....,,,?*........................
.............................,*,,.;%?,..:?+.*:........................
..............................:+,.,:,.,:.,,:+.........................
...............................:*,...,:+...*:.........................
................................+:.,:;++,.:*..........................
..............................,:*,:,:+*;,;?:..........................
......................,;+;++;;;;*.:+;::;+++;;:,.......................
.....................+*:,.,,,...;;..,:::,*;.,:;+;;:,.......,..........
....................**...........++,..,;++......,,:+;......,..........
...................**+............:+*.?;...........:?+,...............
..................:+.;;............?+.?,...........*:,+,..............
.................,+,..*:,..........+**+...........:+..,*:.............
................:+,...,*%,..........,?;..........,*,...,*:............
................?,....;;+;...........,?,........,?*:,...,++...........
................+:....*::+............?:........,+,:?:...;+...........
................,*....,*,*............+:........:+.+;,...*,...........
.................+:....+;*............:,........*:+;....+;............
.................,+:...:**:,....................?+:...,+:.............
..................,;;...;*;+,..................;;;,.:++,..............
...........;,++.....;:.,;?S*,.................,?**;,:?:...............
..........,%,:?,+,..,;:.:;?;...................*?;:+*+,...............
...........:.,:,:,....;+;*+,...................,*+**:.................
.......................,,*+,....................?,,...................
.......................,+::;;;::,,.........,,:;*+.....................
......................++,....,,:;;;;;;++;;;;;;:;*.....................
....................,+;.............,,,.,,......:+,...................
..................,;;:...........................,+:..................
................:+*:..............................,*;,................
.............,;*+:..................................:;+;,.............
...........,;*;,.......................................:++,...........
.........,;+?+;;;:,.................................,:;;+*%;,.........
........;+:....,:;++;,........,.:;++;;*+,.,,....,,;++;:,,.,:+;........
......:*;..........,:;+,.:,..,+...:*.,:++,,;...,+,:,.........;*:......
.....;+,..............:,.;::;,*..,*?,...,,;;,+,.,.............,*;.....
...,*;.............:;;;,.;;?S,+..*,:*.....+,+%,:.,:,...........,++....
..,?:............;+;,.,..:::*,+,:+.;+....,*,;;,;..;++:...........;*...
..+;...........:*;.,:+;..;;:+.+,:+.;;....;:.*,,;.:,.:*;,..........*;..
..*;........,;++::;;:,...+,:;.:;,*.:*,,.,+.,*.;;.:++;,;+..........*:..
..,++:,,,,,;*+;;;:,......+.,,.,+,,..:;+,;,.,,.;:...,:;;++;;,,..,:+*...
....,:;;;;;::,,..........;,....*,......,;.....,+........,,;;+++++;....
........................;;,,+,,+,......;;*:,;..;,.....................
......................,+;+*:*;+*,.....,*;*,+*.;:;,....................
......................;*;:++,;++........,*;:::;+:+;...................
.........................,*;..+;........,+;..;;:,::...................
..........................,...........................................

......................................................................
.......................,,,,,,,,,,,,,,:,:,......,,::,,.................
.....;;:.........,,,::::::+:::::,,,,,,,,:+;::::::,,::::::.............
.....:::::,,:::::::,,,...;,.............;:..........,,,,,;::::::::,...
......::.,,,,,,....,,,,,:;.............,;...........,::::+,,,:;,.;;:,.
..,,,.,;,:::::::;+++;;::+,.............::...........,...;+...,,,:;.::.
.;;::::;;;;;;;;;:,.....,;..............;;,,,:,,,:;;::,...,;::,:,,..,;,
.;:,,,::,,......,,::,::+:,...,::::::::;+;::,,,,,,,::....,:;;;+:,,::::.
..::::,,:::::::::,,,;+::::::?S?;,::::::,,:::::::::;+,,,:;,....,,,,....
...................,+*;,....,:,,,,,,,,,,,,,,....,,:,,:,,..............
....................,,,...............................................

.......................,..............................................
......................,;;,............................................
....................,::+::::::,.......................................
..................,::,;?,..,;;:::,....................................
...............,:;:,..:*:.,;,...,:;::::,,,,,,::::::::,,...............
.....,*::::::;;:,...,:;,:++,,,.....,,,,:+:::,,,,,.,,,:::,.,,::,,,,,...
..,;;;*?;,,,;;::;;;;;:,,;;:::,.........;,.........:::::;;;:;,:;:,:+;,.
..,%:.,;+;;+++;;:**,,,,:+.............,;.............,,:*;...,,,,:;,;.
...:::::,,:::,.:+;,....;,.............,;........,,,:,....:;,,.,::,,,+,
.......,:::::,+**;:::,,+..............,;,:::::;:;*;:,....,;;+++,,::::.
............,,::,...,,:;::::::::::::::::,,,,,,,,.,:+..,:;:..,:,,:,....
....................,.....*??*:::::::::::::::::::;+;::::,.............
..................++*.....,:::,,,...,,,,,,..........,.................
..................+,*,,...............................................
......................................................................

......................................................................
.............................................,:;;;+::;;:..............
..........................................,;*:,,,,,...,;+.............
...:;,,..............,:::,...............:;,;;,.......:+;.............
..,*;*++:...........,;:,,;:.............;:...,;*......;*..............
..:;.+:+?+,.....,,,;;,....;+:::;:::::,..+,,...;:.......*,.............
...;;;:.++++:::+;::+,...,:,;;....,,,,:;;;:+;,.;:......:+..............
....:+?;,,.,;++;;:,+++;.+::;++,.......:;,,;:,.::.,,..:+,..............
......,?:.....,:;;+;*??;+..,:+*+:;;;;;;+;:......,;*:;:................
.......;;.........,,,::+;;,...,;;:,.....,:;,.,,;+++,.,*+:,,...........
........+:...............:+:....,:;;:.....:+;:::,,;*.,;;,::;;:,.......
.......;++,..,::::,,......,;:......,;;:,.,+:,......+:.......,:;:,.....
......;;.,;:;:,,,:*::;:::,,,;;:......,:;:;+;::;;,..,+..........:+:....
.....,+..........,*;,,,,,::::+*;:..............,*,..+...........,+:...
.....;:............,:;;::,.....,:;;:,,..........:+.+;............,*...
.....:;...............,,::;;::,...,;*+;;;::::,,,;*;:.............:%*..
.....,+....................,,:;;;;;;,...,,,:**+++;,..............,;:..
......;:......................,:*;,......,,:;;:,,.....................
.......+,...................,;;;+.....,:;;:,..........................
.......,*,..................,,.+::::;;::,.............................
........,+:...............,,,:;;;::::;,...............................
..........;;:...........,:*+;:,....+;**,..............................
...........,:;:,,.....:;;:,........;,:::..............................
.............,,:;;:;;;;,..............................................
..................,,,.................................................

..............................,:::::,,................................
............................,;;:,,,:;;:...............................
...........................:+,,,:;:;::;+,.............................
..........................;;,+;::,,,,:;;+,............................
.........................;:.:;.........;*+............................
.........................;..;,..........++............................
.........................+..?,:;:,...:::,;,...........................
.........................;*:+.,;;:..:+;,,*............................
.........................,*+...,;:...;:.+;............................
..........................,**,...,::,..,*.............................
...........................,;;..,:***,.;;.............................
.............................+...:+++,:+..............................
............................:?..,,,,,;+,..............................
......................,,,:;+;+;.,:;:;:;;;,............................
................,,:;;;;;;:,,..;+,....:;.,;+;:::::,,...................
.............,;;;;:,,..........,;:.,;;....,::,,,::;;;:,...............
............;S*,................,?,+:..............,,;?+:,,...........
.........,;;+:,+;...............,*:::...............:*:,:;;;;::,,.....
......,;;;,.....+;...............,+:...............:*,....,.,,::;;:...
....;+;:,:::,,...*,...............,+..............,*...,:+:......,:+,.
..:*;,....,::;;;:+:,,..............+,.............;:,:;;:..........;+.
.:*,...........,,::;;;;;:::,,,,,,,,+:,....,....,,:*;;:,.........,:;+:.
.++,..................,,,::::::;::::++++++??+;;;::,........,,:;;;:,...
.,;;;;::,,.........................,;;;;+*+;:.....,,,,:;;;;;;:,.......
.....,,::;;;;;;;;;;;;;;++;;;+:,:::;;;;;;+;..,:;;;;;:;::,,,............
..............,....:;......,+**++;+***;;::;++;*,......................
...................,*,............,::,,,,:,,.:*.......................
....................:*......................;?,...+;+.................
....................,*......,,..............;*....?*%?:,..............
....................+:......,;,.........,:..:;...,;,+;,,..............
...................,;........,+,.......:+,..,+........................
...................,:.........,;:..,:,;:,...,+........................
...................;,,::,,....,;S:,*+:,......,........................
...................,..,::::;;;;,:;;*+;;:..............................
..................................,,,.................................

.....................................................................,
...........................:::,.......................................
..........................:+::*,......................................
..........................;:,,::......................................
...........................;::;:,,,,,....,,,.,........................
.........................,,;;;;::,,;:::::,,:::::::;;:.................
........................,:,.:;....:;::::,,::,::::::,,.................
.......................:;....;,..::,..................................
......................,;:+,..,,.,;...........,,,,,,,,.................
.....................,;:;*:.....:,...........::,,,,:;.................
...................,:+::,.,::,,::.,,,........;++;:;:,.................
..........,,,,,::::;:.......,,:;..;+:,;,....,;:,;+;+;....,,,:,........
.,;:,,,,::::,,,,,,.,::.,......:,..;;,,:.....,::,;:,;;....,,,::,.......
.:;::::::,,:::::::,:+*;::....,;.....,:,,......,;:::,,...,,,,,,........
...,,,,,,,,,,.......,..,;,...;,......,,,,,...,;::;,...,,,,,...........
...,;,..................;::,::.........,,,,..+::+,;..,,,,............,
....:+:,............;+,.;..:;...........,,,,::,;::,:.,,,..............
.....,;;,..........;;?;.;..;,............,,;:,+;:+,:,,,...............
......;::.........,;,;,.;,,;..............,+:,.;:,:;;,................
......;,;+:,.....,;::,..;,,;...............;,..,:..:,.................
......,::;,:;,..:::;....;.::...............::..,,..;..................
.......;;..,;:,;,::.....;,;,:..............::.....,:..................
.......+*:,:;;:,::.....,;,:,:...............;,...,:,..................
......,+::++:,::,......,;:;,...............:;:::::;..................,
.......;.,,;,;,.........,:,...............,;......:,..................
.......;,..+:;,...........................;,......,:..................
.......::..,.::..........................::........;..................
.......,;....::..........................;,...+:...;..................
........;:,..::..........................,;::+;+::;:..................
.......:;,:::;;..........................,;.,;.;,.;...................
......;:.....,;..........................::.;,.:,.;...................
.....,;.....,::..........................;.,;..::.;...................
.....::....,;::..........................;.::..,:.;..............,;;,.
.....,;....+:;:..........................;,;....;,;...........,:;::%:.
.....,+:::;:,+,..........................;::.:,.::;........,:;::::::,.
.....,;.,++.,;..........................:;:,,+:.:::;...,.,:;:,,:,.....
.....;,,;:;,,;..........................,::......,:,....,::;,:;,......
....,;.;:.::.;,..........,,,,,.........................,;::.:,,:......
....::.;..,;.:,.........;;+,,:::,,,,,...............,::::;,::.,;......
....,;,;...:,::.........:;:,:;;,,,,::::,...........::,..,,,;:::,......
.....;::.,.,;,;..........:;;:,;...::..,;:.........,:.....,:,..........
....:;:::+,.+,;,...........,,:;:,;:.....;:.......,:.....::,...........
....:;;,,,,.,;;:..............;,,+,,...,:+:,....:;:,,.,::.............
.............................,:.;,:::;::,.,::..:,.,,:;:,..............
.............................:,,:....;,.....::.:.....:,...............
............................,;,:.....,;.....,:.:.....,:...............
...........................,+::,......;:....:,.:.....:,...............
...........................*+;;.......+;....;,.;....,:................
...........................,;;,.......++:::::..:;:,:;:................
......................................;;,,::....,:,,,:................
.....................................,;;..;......,:..;................
.....................................;,;.,;.......;,.:,...............
....................................::::.::.......;;.,:...............
................................:;:::,;.::.....,,,;;.,:...............
................................::::;;,::..:..,;:;:;.:,...............
................................,;:::,::..:?:..,::::.:................
.......................,:::.....,,:,:::....,,..:;:::::................
......................,:::::,....................,,...................
..,..................,;:,,:;:.........................................
.:;...................;::;:;,..................:;.....................
.::::,,,,,,,,,,,...,,,,+:;::,,,,..,,,,,,,,,,,,,,:.....................
.+::;::::::,,,::,;:,,,:;,,;:,,,:;,::,,::::::;+;:;.....................
.,,.....,,,,,::::;:,...,::,..,,:;:::,,,,,,,,,..,:.....................
.................,,,:,......,;,,,.....................................
....................;.......;,........................................
................;;,.:,.....::.........................................
................,,,.::.....;,.........................................
...................,;,.....;,.........................................
...................,.......,:.........................................
..................................,...................................
.............................:;::;:;,.................................
..,;::......................::::.,,;,.................................
,:;,.::,....................+,,,,..:,.................................
;,....,:,..................,;..,;,,:,.................................
;,:,,,.,+::,,...............;:,,:;;;,.................................
,;:,,::;:.,,,::,,,,,.,,,.....,+;:..,;:,...............................
.:;:,:::.......,,,::;:,::::...;...,..,::,.............................
...:,,::,,::.......,:....,:;,.;:,,;,...,::::,,,.......................
......,;;:,::,.....:,......,:.,;::::......:;+::::,....................
.........::,,;:,,,:,,,.....::...:,.:,.....,;,...,::...................
..........,::.;;:;:::.....,;.....:,.::,,:::,......;,..................
............::.,;+.;:.....:,.....,:,.:;;;;,.......::..................
.............,:,,;:;,::,::,........::.:,.,+,.....,;,..................
...............:;,::..,::,.........;+;,:::,::,,,::,...................
...............,;:.::,:,...........::;:.;...,:;;,.....................
...........,:..,::;+*;,............,;::,;:,::,,.......................
...........:+,.,::;:,:..............;;::+;,,..........................
...........:,..,,:,.,:..............:+..,:............................
...........;...:,:,.:,..............,+,..;............................
...........,::::,:.,:............,,::::.,;............................
...........:::::;,,:............,;:::::.;,............................
............,,,,,.,:.....:+,.....,,:::,.;.............................
...........,;:,,,::,.....,:,.....;;::,,,;.............................
..............,...................,,,,,,..............................
......................................................................

......................................................................
..........................................................,,::,,:.....
.......................................................,::,,,...,;....
......................................................:::,,.....,;,...
.....................................................:,...,......,:...
.....................................................:::..,:,,,...:...
...............................,.....................:::,..,,,:..,:...
.............................::;;:...................;:,....,,,,:,....
...........................,*;..,+:..................,+;......,::,....
..........................;;;+...,:;,.................,;,...,,,,,:;...
.........................;:..:.....,;,.................:::,..,::,,;:..
.........................*:,,.......,+.........,.......,:,.,,,.....;..
.........................;,,;:,:;;..,+;::,....+*;:::,.:,..,;,......:..
...................,,,,..,++,...,*:;+:,.,:;::,,,,....:,..,+:......,:,.
..:::,::::::::::;;;;;;+;+;++::::+*::,,.....,::;;::,,,,..,,,:;,..,,,::.
:*?+;;;;;;;;;;;;::::,,,::::::,,,,,::,...........,,:;::......,,,::,.:;.
,::;::::,::::,,,...................,:;,.............,:;,......,,...;:.
....,,,::,,,,::::::;:;:;::::::;;:;++;;;...............,;;,.........;,.
..................................,+,...................,;,.::,,,.,;..
............................,++....,;:...................,;:**::::*+:.
............................,+:......:;:,,.................;,....,:.,.
............................,,,........,:::;;,,...,,,,,,,,,,+...,;....
..............................,,::::;:;;;:;*:,::,,:;+;;:::::+:..:,....
.....,,,,,,,,,,,,,,,,,::::::;;;:::,,,,,,,,,*,,,,;::,,........;,.,.....
..:;+++++;;;;;:;;;::::::,,,,,,,:;;;:;;::;:;*:::,,,,:::;;:,...,;.......
..:*:...,,::::;;:::::;:;;;;;;::,,.........:+........,,:::,...,+.......
...,:;:,.......,,.........................,*,................;:.......
......,:;;::::;;:;:::::,,,,,::::::::,,,....:;...............:;........
.........,,,,.....,,,,:::::::,,,,,,::::;;;::*;,,,,,,,,,,,::;:.........
.........................................,,,,::::;::;;::::,...........

...............................::.....................................
..............................,+;:....................................
..............................:+.+,...................................
..............................,;.:+............................,,.....
..............................:;..+,......................,::;:::;....
.............................,+,..,*....................:;::,,...+,...
.............................;,....;;..................;+;:,....,+,...
.............................:;:,...+:................::..,+,....,+...
..............................,,;:...+;...............:++:.,:,::..;,..
.................................;:...;;,.............:;:,...,:+,,;...
..................................+,...:+,............:+,....,:,;;,...
..................................,+....,;:............;;,....,:;;....
...................................;:.....;:............;:++:;:,.:;,..
....................................;,.....:;,.........:::**,.....:+,.
....................................,;:.....,;:.......,;.+;........:;.
......................................:;:..+:,:;,.....;:,;....,,,...+,
.......................................,:+:;;::,+,...;+,:,.,:;::;::.+.
.........................................++,..:;:+;:;+:...,;:....,;+;.
.........................................:*:...,:;*+:+:...;:.....:;;,.
.................................:;,......,*+:::..,;:;;::;;....,;:.;,.
................................,??:.......:;.,:::,....,,:,...:;,..;..
.................................++:,......,+....,::::,.....,;,...,;..
..........................................,:?......,+;::::,:;,....;,..
......................................,,:+?;+:....:+,...,+;:.....,;...
...................................,:;;::,,;;;..,;;.......,;;,,..+,...
..............................,::;;:,......,+*.:;,..........,:::;;....
........................,,:::;::,,..........,S+:...............;;,....
...............,,,,,::;;:::,,..............,,?+:..............:+......
..:;;;::::::::;;:::,,,..........,,,,::::::::;;:+;,........,,:;:.......
.,*+;,,,,..............,,,::::::::,:,,,,........:;:;:;;:;;;:,,........
..,,::::+,,,:::::::::::::,,,,......................,,,,...............
........,:::,,,,,,,...................................................

......................................................,,,,............
.................................................,::::+;::;...........
................................................:;;;,....,+...........
...............................................:;..::....,+...........
...............................................::,..:,,,.,;...........
..............................................,+,,...,;:,;,...........
...............................................;;...,;;;*;............
...............................................:+::::,,..;:...........
..............................................,+;+:,......;:..........
.............................................:;,:;.........+..........
.::,................,,,,,::::::,....,::::,..:;,;;.....,::::+:.........
.++;:;:;:::::::::::::::::,,...,::,,;:,..,;,,+.,,.....,;,..,+,.........
..:;:,..,,,,,,,,,..........,....:+;,.....,+.+,.......;,...,:..........
....,:;:...,,,,,,,,,,,,,::;;:.,;:...,,....;;;,.......::...;,,;:.......
.......:;:;;:::::::::;:::,..+;;,....::....,*,........,;..,;.,;+,......
.........,,..............,::;,....,:+,.....+,.........+,.,;...,,......
...................,,,::::,,..,,:::+,......;:,,......,;;..::..........
..................+;::,.....:;:+:.,;.......;+,;:,...,+:::..;;+,.......
..................*?::::::,:+,..+;;;....,:::+,.,;:.,;,;:+:.:+:........
...................,,,,,,,,,....,+;;,,::::,.;;...:;:,..,:+,.+.........
.................................,%*::,,....:,...,;,.....,;.:;,..,,...
..................................,*:...........:;,.......::.;;::::;,.
...................................,+;:,,,,,:::::..........;;+::::;;:.
.....................................,::::::,,..............,,........

................................,;;;;,................................
..............................,;;,..:;;:..............................
............................,;;:,,,,,,,:+,............................
...........................:;,,;:,,,:::::+,...........................
..........................:;..;,........,*;...........................
..........................+..,:,.........++...........................
.........................,+..;,.,;+;,..;:**...........................
..........................?;,;,.:*%%,,+**?;...........................
..........................+?,....,:,..::.+,...........................
...........................*?;.....;::,..+............................
...........................,*%,....;*++,,+............................
.............................+,::,,:;;:,+,............................
...........................,;*.,++;,,,++,.............................
....................,,::::;+:;:..,::;;*;::,,..........................
..............,::;;;;;::,,,...;:.....,;.,:;;;;;;:::,..................
............,+?*:..............:;,..:;,........,,,:+*:,,,.............
.........,:;;;,,+:..............:+,;:.............:;,,:;;;;;;:::,.....
.....,:;;;;:,....*,.............+:,+.............,+....,::;:,,::;+;,..
...:;;:,..,::;;;:+*::,,,,,,,....,++:.............+,,,:::,,........:+,.
..;;,..........,,:,::::::::;;:;::;+:;;;;;::::,,:;*:::,............,*,.
.,*...................................,,:::;*;:,,...........,,::;;:,..
..:;;:,,,,.........,,,,,:::::,,,::,,,:::;*;,,...,,,,:::::::;::,,......
....,,::::;:;;;;;;+;;;:::,,:+%*+*%+;;+::,,.,:+;;::::,,,,,.............
..................+:.........,:,,+;::++;::::+;.....,:;................
..................,+...................,,..,*.....*:**................
..................,*.......................*:....,*,*:,...............
...................+......................;;......,,,,,...............
...................,......................+,..........................
......................................................................

17) Remain in Easy Pose. Inhale, hold the breath, and puff out the cheeks as fully as you can. Breathe through your nose and keep the cheeks puffed out, releasing a little more air into your mouth after each inhale. Increase the pressure. Continue for 1-2 minutes. Then, with your cheeks still puffed out and the head stationary, begin to move your eyes left, right, up, and down. Continue for 1 minute more.

This exercise increases circulation to the eyes and cheeks. It is good for the complexion because it flushes all the cells in the face. It rejuvenates those cells that typically get very little blood circulation.

......................................................................
...............................,;;;;+;:...............................
..............................*+:,..,,*,..............................
.............................:*;,....,%;..............................
...........................,?;,;+*;;..;;;;,...........................
..........................:+;.+;+;,+;;...:+;..........................
........................:*+,.;+:*.*:,*....,+;.,;?:,,..................
.......................:*,..:*:*,;+.**:.....+:,*%+;;+;;...............
.....................,,;,..,?:?,:*.:*:%.....,*.......,,...............
....................;?;+;.,*:+:,*.,?,:%,::,;;?,.......................
....................,+;.:*?:.,.::.*:.??*+++;,;;.......................
......................?:.?;......:*.;*,......;+.......................
.....................:S+.,.......,,.%:.......;+.......................
.....................:*?:..........:?........;+.......................
......................;??..........;+.....:++*:.......................
...............,+?+....:?:........,S?+;,..*S?*........................
............,;;+*%;..,:+;,.......;**?;,.....:+........................
...........,;:,....:++;,.......;?+,.........*,........................
...............,:++;,........:*+,....,:....;?+++:.....................
............,:++;,.........,+*;.....,,+;,.;+..,:**,...................
.........,;++;,..........,+*?:;;,..,;;++;:+......:?:..................
......,;++:,............;*;.,++:;;:...,,:?,.......,*;.................
....,;*;,.............:*+,....:++::;;::;**..........;*:...............
...:*;..............:++,........:;+;,,,,*,...........,+?,.............
..;*,.............;*;,............,*+..+:........,,....?;.............
.;*............,;??,...............?:..::........,*,...?:.............
.?,..........:++:;*................:*:,+,.........;+..;?..............
.;?,........,;,.:S;.................,*;...........,?.+?*..............
..+*,........,;+S?....................*,..........,S*+.++.............
...;*+;;;;++++::?,....................;:..........,S:...*+............
.....,::;::?+:;*:.....................:+..........++.....?;...........
...........,:%+.......................,*.........,?,.....,?:..........
.............:%........................+,........+?;......,*;.........
..............%;................................;*.++.......;*:.......
..............*+..............................,*+...+;.......,++,.....
..............*:..............................*;.....*:........,+;....
..............*:..............................?......,+;,........;+...
..............;*......;,++;..................+*........:;;........;*..
..............,+.....,S,S%S:,,..............,+...........;*,.......++.
.....................,*,?*?;:,............................:,........:.
.........................,............................................
......................................................................
......................................................................

18) Sit in Easy Pose. Press your palm against the side of your head and resist with your neck muscles. Use a maximum pressure. Alternately press to the right and left side (2 seconds to each side). Continue for 2-3 minutes.

This exercise will keep your neck in proper alignment.

19) Relax. Sing any song of your choice and relax into it.

COMMENTS: All Kriyas as taught by Yogi Bhajan, from Yoga for Youth and Joy.

Page 143

Kundalini Yoga for the skin

......................................................................
...............................................,:;+;:.................
..............................................:;++:;+,................
......................,,.....................::.,+:,::................
............................................,;+.,*:.,:................
............................................,;..,+:::.................
.............................................;:;:,,;..................
.............................................,,+,,,:..................
..............................................,;:::+..................
..............................................;*,..;,.................
............................................,+#%,..::.................
...........................................:S@@+,..::.................
...........................................+@@@S;..,:.................
............................................;@@@#,.,:.................
.............................,:::::,,........%@@@;.::.................
........................,,,:::,,.,,::::::,,..+@@#:,;,.................
....................,:::::,,...,:......,,::::,S@+,,?;.................
.................,:::,,.......;*++:.........,,;%,.,?S,................
.,:,.,,.....,,::::,,..,,,,,,:::,,,:::,.........;.,;,#;................
.,+;;:;;;;+;;:,,,:::::::::::,,......,:::,,,...,;.;,.%:...,:,..........
...,:;+++++;+;+*:,,,::;;::::;;;;;;::,,,:::;;;;;,:+,;;..;++++:.........
......:;:::::;;;:;;;;:,,........,,:::::::::;;+;,+::,..;,,+::;,........
.......,................................,+;;;::;:....:+,,*,,:,........
.....................................................::.:;::,.........
..............................:++**;:;;;::::::::,,,,,,;;:.;,..........
..............................,,,,:+::::::::,,,,,,,,,::;::;,..........
..................................,;.......,,,,:::;:::::,.;;..........
..................................,+...,,::::;:::::,..,,..?;..........
................................,,:;;;;;;::,:+:::::+S#@*,+@:..........
..............................,;+;;:::,,,,,,,,,,,,,,+@@@#@#,..........
.......................................,:::::,,,.....S@@@@S...........
.................................,:;;;;:,...,::;;::,,?@S%@S...........
.............................,,:;+;:,...,;+;,....,,:;%@:.*@;..........
.................;::::,,,,::;;;:,,,,,:::::::++:......,,...S%..........
.................:;;+++++;+:;;:::::;;;;:,,...,;;:,,.......;%..........
....................:;;+;++++::::;;:,,,:::;;:::::;+++:,,,,;:..........
.....................,,.......,,............,,,,,,,,,,,::,,...........
........................,:;+++++++;;::,...............................
..................,:;+++*+;:,,,,::;+*%S%?+;,..,.......................
..............,,;+*+;:,,..............:@@@@@SS#?......................
..;:......,:;+++;:...,,,,,,,,,,:,,..,:?@@@@@@@@@%:..:::;+::,..........
,+*+;+::;**+;:,..,:;;;:::::::;:::;*%S#S*%@@@@+::;++;+,.,:,:*+,........
.:+;++;;;:,,,:::;;,...............++:,...;%%*:,...,;,;++;;;;*+........
...:+::;::::::,,,................,++:::::,,.,,,,::;+++;;::::+;........
....:+;:,................,,::,::;;::,,,:::::::,,,,.....,,,,...........
.........................;%?;:;:::::,,,,..............................
........................,.,,,,.......,::::............................
.............................,:;+++++:,,,??...........................
..........................,;++;::,,.......S%,.........................
.................,:;++;;+**;,.............,##+::,,...........,,.......
..............,;++:,,,:::,.......,,::;++,..?@@@@@#S%?*:,...:;;;;:,....
.........:+++++:,..,,,,,:+;:++;;::::,+++?S#@@@@@@?;+;+**;;?;:...+;+,..
....,::;+;;;;:,:::;:::,:::,,.........;;::+**%?*+;,,,...:;+?:,,,,*++,..
....,;;:;;::::,,,.............,:;;;;;+;:,,,:;::::::::::::,,,::;:,,....
.............................,;+*+;;:::::::,,,,,,,,,,,................
..................................,,..................................
................................,:::::................................
................................:,...:,,..............................
...............................:,....,+:...............,,.............
...............................:....,:;;::,............;*;............
...............................:...,;,,,,:::,......,:,:;;+++:.........
...............................,.,,+,....,+?S?;;*%S#@#+:,;;:;,........
......................,.,,,,:::+;::;:.....%@@@@@@@@@@@::::::::;:::,...
......,;::,,,,,::::;;;;;+:,,,,,;:...;....,+S@@@@@@@@S*.:+;;;;,:;;:;+,.
.......*+:++++;;:,,,,,;;+::,,,:;?;::;:...;;;?SS##@@#+:.,:.;:*:..,:;+;.
........:;;::::::::::*+:++;;;;:,,,,,::,.,;,,....,,::;;:;::;;+;:,:+;++.
.....................::::,,:,,:::::,,,::;,...........,,,.....,::;;::,.
.................................,,::;;;,.............................

1 Sit and stretch legs out in front, arms at sides. “Pedal the legs," alternately moving the knees up and down for 3/4 of a minute.

2. Continue the same motion but move the hands and arms up and down as well, 5 times per second or faster for 5 minutes.

To open the glandular system to full capacity. Creates a sweat.

3. Lying on back, arms at sides, bounce the hips up and down, moving quickly for 2 1/2 minutes.

4. Lying on the belly, bounce the pelvis up and down for 3 1/2 minutes.

5. Cat stretch, alternately to the left and right, over and over for 1 minute.

6. Lie down on your back and relax, breathing slowly. Let yourself go for 6 1/2 minutes.

Comments: Although the total time of exercises mentioned is about 22 minutes, this set should take 45 minutes. Expand the times proportionately, or repeat the set twice.

(Taught by Yogi Bhajan, February 26, 1986, from Sexuality and Spirituality)

Page 144

......................................................,...............
.....................................................,:...............
....,,:;::.....,....,::;*;:,:,::;;;;*:,...............................
..:;;::+??+;+;;;+**;;%%?#;:??+:,;?%%*;%?;,,,,,,,,,,,,,..,,,...........
.*%?**??*;;+?;*;+:;:::*;*%+#?:,;+;+%;**?;**;;*;::;;;;++;+%%+;+:,,,,,,.
.;%++++;;;*#%,;,..,:::,:;+S+;;,;..;:.+?**?*??;*;:,.,,,,,,,:+;;;:,,,,..
..;%?*+++*?*?,.....**;;,;:++**+,...:::;::*,+*:;%?*+.,,,,:::+:,::......
...:%*:;##+:*....:??++:,,..:;;,..,;;:....,,,,,,??**:::,,,.............
....:+?S@@@@#+,..,:,...,,::;;:,:+++::;;;*?+::,,,......................
......,;++;;:,::,,:,,:::,,,..,,,,.,,,,,,,,............................
...............,,:,,,,................................................

.........................................................,............
.....,,,,,,..................,,,,,,::,,:,...............::............
...:::,,:%#%*+;:::;;;:,:+++**++::++?++:;+:,,..........................
.,**++*%S#%**?+;:,,;?*;;:;?;*;:...,?:,++?S*?*:,,:;;::::,,,,,.,,,......
.,?;;*?*++;;+%*%*::,;*::..,+*?:,...+;.+,?*;;S*;,;?+,,,:::;;+;**+:,....
..;*?*+;;;;+%@++*:;;,+*+...:***;...,*;+.;:;,?*?:::%?:,,,,,.,,S%:,:::..
...,?*+;%*++;*,:;;+%%+++;::,,,:,....,*+,,..:%:+:..:;;,+?*:,,:+;*::;+,.
....:**,%@@#S*,.:;;;:,,,:;;;:*++;::,,:*%?*+:+:,,,,::;*?*+:,,,,,,,.....
.....,+?S##@@@%;,............;::..,,:?+*%S@#S;::::,,..................
..........,,:,,,:;::::,,,,::::*?++;:;;,;:*S%*.........................
....................,,::::,,,,,,,:;:,,,,,:,,..........................

.......................................................,,.............
.................................,,....................,..............
..,.........................,,::::,,::;;;,,,,,,,,,,,,,:::,,,::;;;*?;:.
.++:,.................,,:::;?;,...,+*;;;;:::::;;;+*+;*?%@@#@S,++;%SS?.
:%+;++;;::,,,,,,,:;;+?++?;;:+*,.,+%*,..,::::;+++?%*,,;??+S@@@%;+?+*#S.
.%+.,,;*;*?+;;;;:+%#*+;*,,,..,+,.+?,...::,,::;;;;::;*%?;::;+#S?S*++?*.
.,+;::*,......,..,:?;,.......,*;:+%*;;,..:*++*++:;?%%*;;+:.:*;?S**??:.
.....,::::::::::,;%+++;:::,,:;;?%?*:.,:+;;;*+:,S%*;+;+:,:*?;...,:::,..
..............,,,,.......,,,+;::+*+;;::;;.,,;+:++;;;*+:+*+,...........
........................................;::,,,,,,,,...................

........................,,,,,,,,,,,...................................
.......,,,,,....,:;:;:,:::::::::::,:::::,,,,,,,...........,,,,::::,:;.
....:;;;:%@#S?;;++*;:,.,,,,,,.......,,,,,,::::;;::::::::::;:::,,,,:,+,
...,*;;;*SSS++;+::;,...............,,,,,,,,....,,,,,,,,,,,.........,+.
..,.;+;;+?%+;;;....,:,.................,,,,,,,,,,,,,,,,,,,,,,,,,,,,;:.
,;+,.,;;;:?*;:.......,...............................,,,,,,,,,,,,,,+,.
.,,......,;,,,,,,....................,,,,,,,,,,,,,,,,,,,,,,,,,,,,..+,.
........:+:::::::::,,,,,,,,,,,,,::,,,,,,,,,,,,:::::::::;;:;::::;;;;+,.
.........,,,,:::::::::::::::::::,,:::::::::,,,:,,,,,,,,,,,,,,,,,,,,,..
...................,,,,,:::::,,,,,,,,,................................

Kundalini Yoga for the use of reserve energy (From Sadhana Guidelines)

.........,::,,,.......................................................
......:**+;;;+**;;,...................................................
......+*;+++;;;;;+*...................................................
......:*+*;::::::;;...........................,.......................
.......+;;*++++??;::,,.......................,:.......................
........+*,,?#S+;*,**:;+:,,...........................................
........,***@@@*;,..:::%%*+:::;:::::,,,,..............................
.........;@@@@@S.,,...:?%;:?+,:%*++;;;;;;............,::..............
.........,?@###?.,*:..;S?,;;;;:?;:::...:*+:,::,:;*?+:+*++;:,,,,,,.....
..........,+,,,*;:?*...*%,**;,::+;;;....,;**;:++*:::,,,:*+::;+,,,,,,..
..........,;..**.:*+...:*.+;,:+,.::%+,....+*,.**;,,,,,,,+;;,,.........
..........,;.,*;...::..,+...,;::.,+#+;:,.,:...,+%++;,,,,..............
..........,?;;%;...,;...*;,::,.::,++;,:;;:+:,,,:,.....................
...........+,:?*....;...;:,,:,,,,,;::,,::,,...........................
...........;:.+;....:,..;+...,,,,,:::::,:;:,,.........................
...........;,:*;....,;..,*.......,,,,::;+;;++......,,,,,,,,:,;;::,....
........,:;;:;;,.....:,.;;,..,;+*+;++::,:;,:*,,,;*+,,,,::::;:;%;.,::,.
........;*+:+;;::,,,:++:+;+*+:?++;:,:::;:;:,%*;::+*++?,......,?S:,,:,.
.......,::,,,;?++:,,*+;+**++;:::;;;::;::,;+.:+;+;.,;+*+:;,,:,,,,,.....
.....,;+::;+*?+;;*:::;*+:;*;:?%,:+:,::;:;,*:,,,...,:;?*::,,...........
.,,,,,*;;+*+;::;%?,,;++:.;*;*?*+..,:,,,;+::::,:;;;,,,,................
.,,,,,:**+;::::;%?,,,.:,.:?++++:.,,,..,*;+;::,:+::;...................
.......,;;;,,*?*;*:....,:;;++;,::;:::::++:,,,,,,,,,...................
.........:;::#@@@S+::,:+%*;+.,.;:,,...................................
...........:;++;:,....,;*+;+**::......................................
......................++**;:::........................................
......................,,:::...........................................

1) Lie on the stomach, heels together. Inhale and rise up to a push-up position. Only the upper side of the bent toes and the palms remain on the ground. Exhale down. Continue 15 times up and down in a moderately slow rhythm.

.............................................,,.......................
.........................................,+???+*,.....................
........................................,%;::?++*;....................
........................................;;..,**,;+;,,.................
................,,,,::,...............,:?,..*:;:..:*?*:...............
..............,;+::,,,+:............,;;;?,.:??;:.:?:,;%:..............
.............:*::::;++?#%:.......,;;:,:;*,,?#@*?;++*;;S%:.............
.,,,,,,,,,,,,?+;;+*?****+?,...,:;:,.:;:.,;*S#S?;,.,?%;;::;:,,,,,,,,,,.
.,,,,,,,,,,:?:;;;*++;;;:;*..,:;,..:;:....,:;:..,;*:,;;...,:*;::::::,,.
...........*S+;;:::::::;?;:+;,..:;:...,:;;,..:;:+*+,.;%;,,.,:;,.......
...........:%+;:,,:::::;*:,;:.::,,,:++:,..,:+?,.:,;;:.;S+:...,*+:.....
............:;,;+;:,,,:+.:,,*+;;:;:,,;,.:;:,.:+;,..,+..:+:,...,,;;,...
.............;*+;,,:::*+:;,,::,,.,+;.:*;:,,:;::;:,,?*...,;+;,...,*:...
.............;+:,....,+.,::.....,*%;::,,:;::+,,,:?%S*;;::,.,,:,?*%,...
..............;?;,:;:+,:;;,::;,,*%?*,,;;:...,:::++:,,:+:....:+*?+,....
....,,.........,:;+*?;;+;;?%+?;:?;,:*:,....;+.,**+..::.:+...%%?:......
....,,.............,***++*?;::.:*:*??;:;,..:?,:?*?::%*..;:.+?:........
...,,,..............:*+:,,....,*;:?+%;.:+,.;+,+*+#:++;:.,*;;..........
.....................:;........,,?;*?:..,;:*;;++%?++*;;,,?,...........
......................:;:;:,...:?:;+....:+SS+?*?%%%?;*;:::............
.........................,::;:,,,....,;*+*?*::,:;+*,..................
............................,::::::::;+:,,............................
................................,,,,..................................

2) Lie on the stomach. Reach back and grab the ankles, stretching up into the bow pose. Begin breath of fire for 30 seconds. Inhale, exhale, and relax on the stomach, hands straight at the sides.

............................................,,,,,,,,,,,,,,,:;::::::,..
............................................,,,,,,,:::::::;;*,,;:;+*:.
...:::::,,......................................,,::,,,::,,.,+:::,,...
.:*;:::;;**+,...,::,,,,,,...........,,,,...,,::::,...,:;;;;::;........
,?++:*%*?***?::::,,:,::,,::;:,::;;+**;;??+:::;,...:*::,...............
.;?;,;+;;;++?:,..,+?%+;:,,,;+:,,,,,:+::*%*...:,,:+;,..................
..++;+++*??#SS?:.,;+***::;+:;+;,....,:.:%*:**+::,,......,:............
..,?+?%%S?*+;;+..,,:;??,..,;;*:,..,;..;*,??;,,..........,,............
...:*#@@@@S;:,,.....,+?,,,...:?*:.;+;,;;:??+,.........................
......,::::,::,......:%;,:%?;;;**;?+*;;+:++++;*;;::::,,,,.............
.............,:::,,,,,,,,,;;;;::+%%+;;++;:,,,:??*...,,,,;+:;;:........
................,,,,::,:::,,::::,,,::::;+++*++?%;:,,,,,,,;++::;;,.....
........................................,,,,,...,,,,,,:,,:,:;::+:.....

3) Lie on your stomach, make fists with the hands, and place them below the waistline, just above and inside the bend of the legs. Inhale and raise the left leg up. Exhale and raise the right as the left is lowered. Continue alternating with the breath for 2 minutes.

................,;*+,.................................................
.............,:*:**%S+................................................
...........,+S,;;;;+?#*,,,,,,,,,,,,,..................................
.........,+#@@?**?;;+**;:::,,,,,,,,,..................................
........,%@@@@@@#++;+++;..............................................
........:@#@@@#%;;%??+?,..............................................
........,*,;*:,,.,:?S+,.,.........,,,:++,.............................
........;:..:,,.:.;*??+?%?;....,,:::,:+;..............................
.......,+..;,;;;;,?;++?**%%%;,,::;;**;,...............,,::............
.......;,..;;++*;*,,;;:;:;;*%?;,..:?:.................,:::............
.......+,.,%*?*%*;;#*.,,+,;++++++++,.......................,:,........
......,+..:*%S+?*S@@#%%SS*:+;+*,:+;+?::::,::::::::::::::::;?;:::,,,...
......+,.,*,,+??S@@@@@@@*%**?*:.,?*?*,,,,,,,,,..........,,,,;.,,:;**,.
.....,;.;%*...,;S@@@@@#%*;:;+:..**:,,........,,,,:::,,,:,:,:;::::,::,.
....,;;;+*,...,:;+*%?+,...,..:+:+;;;::::::::::,,,,,...................
..+%*;;+;,....;,:;,*,.:+;,+...;:,,,,..................,:++:,,,,.......
.,?S;++,......;.,+++:,;S%+*..,?:,::,,,,:;,...,,:::::;;;;++;:::;+,.....
.............::..;+*,:,S*?;..,%:::,,,,;,,+,:;;:,:::::,,,.,:+:,,.......
...........;*+...+;*;:,*+?;...;:++,..;*,.+++%::::;%:..,:::,...........
.........,?%%*;;.++;?;:,*;;...;,:**;;*:.:?;.*:..:*#*:::,..............
.........,;:;;;:+*.:+%*:;++.,:*:.,;*S*:::;.;*.,,;?+:,..,,,............
............;;;,?,...:*??+;..:;:...,:,,....;:;;:,,....,:,;............
............+:;?+......,:*:..:;:,:;:,,..,,,,+;........................
...........:;,+*:........;,...;:;;::::::::,:,.........................
........:%?+++;:.........;....;.......................................
........:?*:,:...........+....;,......................................
.....................,;**;::;+;,......................................
.....................+#S%+:;:,........................................
.....................,;;;;............................................

4) Relax into cobra pose. Hold the pose, but just relax (4A). Heels are together, arms straight, head back. Relax in this posture for 45 seconds, then spread the legs far apart and bring the hands closer into the body to create a deeper back bend (4B). Roll the head back and forth by turning the chin from the right shoulder to the left shoulder, inhaling at the right and exhaling at the left. Continue 4 or 5 times,

Page 145

.........,::,,,.......................................................
......:**+;;;+**;;,...................................................
......+*;+++;;;;;+*...................................................
......:*+*;::::::;;...........................,.......................
.......+;;*++++??;::,,.......................,:.......................
........+*,,?#S+;*,**:;+:,,...........................................
........,***@@@*;,..:::%%*+:::;:::::,,,,..............................
.........;@@@@@S.,,...:?%;:?+,:%*++;;;;;;............,::..............
.........,?@###?.,*:..;S?,;;;;:?;:::...:*+:,::,:;*?+:+*++;:,,,,,,.....
..........,+,,,*;:?*...*%,**;,::+;;;....,;**;:++*:::,,,:*+::;+,,,,,,..
..........,;..**.:*+...:*.+;,:+,.::%+,....+*,.**;,,,,,,,+;;,,.........
..........,;.,*;...::..,+...,;::.,+#+;:,.,:...,+%++;,,,,..............
..........,?;;%;...,;...*;,::,.::,++;,:;;:+:,,,:,.....................
...........+,:?*....;...;:,,:,,,,,;::,,::,,...........................
...........;:.+;....:,..;+...,,,,,:::::,:;:,,.........................
...........;,:*;....,;..,*.......,,,,::;+;;++......,,,,,,,,:,;;::,....
........,:;;:;;,.....:,.;;,..,;+*+;++::,:;,:*,,,;*+,,,,::::;:;%;.,::,.
........;*+:+;;::,,,:++:+;+*+:?++;:,:::;:;:,%*;::+*++?,......,?S:,,:,.
.......,::,,,;?++:,,*+;+**++;:::;;;::;::,;+.:+;+;.,;+*+:;,,:,,,,,.....
.....,;+::;+*?+;;*:::;*+:;*;:?%,:+:,::;:;,*:,,,...,:;?*::,,...........
.,,,,,*;;+*+;::;%?,,;++:.;*;*?*+..,:,,,;+::::,:;;;,,,,................
.,,,,,:**+;::::;%?,,,.:,.:?++++:.,,,..,*;+;::,:+::;...................
.......,;;;,,*?*;*:....,:;;++;,::;:::::++:,,,,,,,,,...................
.........:;::#@@@S+::,:+%*;+.,.;:,,...................................
...........:;++;:,....,;*+;+**::......................................
......................++**;:::........................................
......................,,:::...........................................

.............................................,,.......................
.........................................,+???+*,.....................
........................................,%;::?++*;....................
........................................;;..,**,;+;,,.................
................,,,,::,...............,:?,..*:;:..:*?*:...............
..............,;+::,,,+:............,;;;?,.:??;:.:?:,;%:..............
.............:*::::;++?#%:.......,;;:,:;*,,?#@*?;++*;;S%:.............
.,,,,,,,,,,,,?+;;+*?****+?,...,:;:,.:;:.,;*S#S?;,.,?%;;::;:,,,,,,,,,,.
.,,,,,,,,,,:?:;;;*++;;;:;*..,:;,..:;:....,:;:..,;*:,;;...,:*;::::::,,.
...........*S+;;:::::::;?;:+;,..:;:...,:;;,..:;:+*+,.;%;,,.,:;,.......
...........:%+;:,,:::::;*:,;:.::,,,:++:,..,:+?,.:,;;:.;S+:...,*+:.....
............:;,;+;:,,,:+.:,,*+;;:;:,,;,.:;:,.:+;,..,+..:+:,...,,;;,...
.............;*+;,,:::*+:;,,::,,.,+;.:*;:,,:;::;:,,?*...,;+;,...,*:...
.............;+:,....,+.,::.....,*%;::,,:;::+,,,:?%S*;;::,.,,:,?*%,...
..............;?;,:;:+,:;;,::;,,*%?*,,;;:...,:::++:,,:+:....:+*?+,....
....,,.........,:;+*?;;+;;?%+?;:?;,:*:,....;+.,**+..::.:+...%%?:......
....,,.............,***++*?;::.:*:*??;:;,..:?,:?*?::%*..;:.+?:........
...,,,..............:*+:,,....,*;:?+%;.:+,.;+,+*+#:++;:.,*;;..........
.....................:;........,,?;*?:..,;:*;;++%?++*;;,,?,...........
......................:;:;:,...:?:;+....:+SS+?*?%%%?;*;:::............
.........................,::;:,,,....,;*+*?*::,:;+*,..................
............................,::::::::;+:,,............................
................................,,,,..................................

............................................,,,,,,,,,,,,,,,:;::::::,..
............................................,,,,,,,:::::::;;*,,;:;+*:.
...:::::,,......................................,,::,,,::,,.,+:::,,...
.:*;:::;;**+,...,::,,,,,,...........,,,,...,,::::,...,:;;;;::;........
,?++:*%*?***?::::,,:,::,,::;:,::;;+**;;??+:::;,...:*::,...............
.;?;,;+;;;++?:,..,+?%+;:,,,;+:,,,,,:+::*%*...:,,:+;,..................
..++;+++*??#SS?:.,;+***::;+:;+;,....,:.:%*:**+::,,......,:............
..,?+?%%S?*+;;+..,,:;??,..,;;*:,..,;..;*,??;,,..........,,............
...:*#@@@@S;:,,.....,+?,,,...:?*:.;+;,;;:??+,.........................
......,::::,::,......:%;,:%?;;;**;?+*;;+:++++;*;;::::,,,,.............
.............,:::,,,,,,,,,;;;;::+%%+;;++;:,,,:??*...,,,,;+:;;:........
................,,,,::,:::,,::::,,,::::;+++*++?%;:,,,,,,,;++::;;,.....
........................................,,,,,...,,,,,,:,,:,:;::+:.....

................,;*+,.................................................
.............,:*:**%S+................................................
...........,+S,;;;;+?#*,,,,,,,,,,,,,..................................
.........,+#@@?**?;;+**;:::,,,,,,,,,..................................
........,%@@@@@@#++;+++;..............................................
........:@#@@@#%;;%??+?,..............................................
........,*,;*:,,.,:?S+,.,.........,,,:++,.............................
........;:..:,,.:.;*??+?%?;....,,:::,:+;..............................
.......,+..;,;;;;,?;++?**%%%;,,::;;**;,...............,,::............
.......;,..;;++*;*,,;;:;:;;*%?;,..:?:.................,:::............
.......+,.,%*?*%*;;#*.,,+,;++++++++,.......................,:,........
......,+..:*%S+?*S@@#%%SS*:+;+*,:+;+?::::,::::::::::::::::;?;:::,,,...
......+,.,*,,+??S@@@@@@@*%**?*:.,?*?*,,,,,,,,,..........,,,,;.,,:;**,.
.....,;.;%*...,;S@@@@@#%*;:;+:..**:,,........,,,,:::,,,:,:,:;::::,::,.
....,;;;+*,...,:;+*%?+,...,..:+:+;;;::::::::::,,,,,...................
..+%*;;+;,....;,:;,*,.:+;,+...;:,,,,..................,:++:,,,,.......
.,?S;++,......;.,+++:,;S%+*..,?:,::,,,,:;,...,,:::::;;;;++;:::;+,.....
.............::..;+*,:,S*?;..,%:::,,,,;,,+,:;;:,:::::,,,.,:+:,,.......
...........;*+...+;*;:,*+?;...;:++,..;*,.+++%::::;%:..,:::,...........
.........,?%%*;;.++;?;:,*;;...;,:**;;*:.:?;.*:..:*#*:::,..............
.........,;:;;;:+*.:+%*:;++.,:*:.,;*S*:::;.;*.,,;?+:,..,,,............
............;;;,?,...:*??+;..:;:...,:,,....;:;;:,,....,:,;............
............+:;?+......,:*:..:;:,:;:,,..,,,,+;........................
...........:;,+*:........;,...;:;;::::::::,:,.........................
........:%?+++;:.........;....;.......................................
........:?*:,:...........+....;,......................................
.....................,;**;::;+;,......................................
.....................+#S%+:;:,........................................
.....................,;;;;............................................

......................................................,...............
.....................................................,:...............
....,,:;::.....,....,::;*;:,:,::;;;;*:,...............................
..:;;::+??+;+;;;+**;;%%?#;:??+:,;?%%*;%?;,,,,,,,,,,,,,..,,,...........
.*%?**??*;;+?;*;+:;:::*;*%+#?:,;+;+%;**?;**;;*;::;;;;++;+%%+;+:,,,,,,.
.;%++++;;;*#%,;,..,:::,:;+S+;;,;..;:.+?**?*??;*;:,.,,,,,,,:+;;;:,,,,..
..;%?*+++*?*?,.....**;;,;:++**+,...:::;::*,+*:;%?*+.,,,,:::+:,::......
...:%*:;##+:*....:??++:,,..:;;,..,;;:....,,,,,,??**:::,,,.............
....:+?S@@@@#+,..,:,...,,::;;:,:+++::;;;*?+::,,,......................
......,;++;;:,::,,:,,:::,,,..,,,,.,,,,,,,,............................
...............,,:,,,,................................................

5) Relax and lie down on the stomach, grabbing the wrists behind the back. Roll left and right on the chest with the legs straight and heels together. Continue for 30 seconds.

.........................................................,............
.....,,,,,,..................,,,,,,::,,:,...............::............
...:::,,:%#%*+;:::;;;:,:+++**++::++?++:;+:,,..........................
.,**++*%S#%**?+;:,,;?*;;:;?;*;:...,?:,++?S*?*:,,:;;::::,,,,,.,,,......
.,?;;*?*++;;+%*%*::,;*::..,+*?:,...+;.+,?*;;S*;,;?+,,,:::;;+;**+:,....
..;*?*+;;;;+%@++*:;;,+*+...:***;...,*;+.;:;,?*?:::%?:,,,,,.,,S%:,:::..
...,?*+;%*++;*,:;;+%%+++;::,,,:,....,*+,,..:%:+:..:;;,+?*:,,:+;*::;+,.
....:**,%@@#S*,.:;;;:,,,:;;;:*++;::,,:*%?*+:+:,,,,::;*?*+:,,,,,,,.....
.....,+?S##@@@%;,............;::..,,:?+*%S@#S;::::,,..................
..........,,:,,,:;::::,,,,::::*?++;:;;,;:*S%*.........................
....................,,::::,,,,,,,:;:,,,,,:,,..........................

6) In the same position with arms straight along the sides, begin relaxing each part of the body. Go deep within yourself for 5 minutes.

.......................................................,,.............
.................................,,....................,..............
..,.........................,,::::,,::;;;,,,,,,,,,,,,,:::,,,::;;;*?;:.
.++:,.................,,:::;?;,...,+*;;;;:::::;;;+*+;*?%@@#@S,++;%SS?.
:%+;++;;::,,,,,,,:;;+?++?;;:+*,.,+%*,..,::::;+++?%*,,;??+S@@@%;+?+*#S.
.%+.,,;*;*?+;;;;:+%#*+;*,,,..,+,.+?,...::,,::;;;;::;*%?;::;+#S?S*++?*.
.,+;::*,......,..,:?;,.......,*;:+%*;;,..:*++*++:;?%%*;;+:.:*;?S**??:.
.....,::::::::::,;%+++;:::,,:;;?%?*:.,:+;;;*+:,S%*;+;+:,:*?;...,:::,..
..............,,,,.......,,,+;::+*+;;::;;.,,;+:++;;;*+:+*+,...........
........................................;::,,,,,,,,...................

7) Bundle roll: Lie straight on the back with arms at the sides like a bundle of logs tied together. Flip yourself over and over from back to stomach, stomach to back, without bending the body, arms, or legs. Do not bend anywhere. Continue for 3 minutes,

........................,,,,,,,,,,,...................................
.......,,,,,....,:;:;:,:::::::::::,:::::,,,,,,,...........,,,,::::,:;.
....:;;;:%@#S?;;++*;:,.,,,,,,.......,,,,,,::::;;::::::::::;:::,,,,:,+,
...,*;;;*SSS++;+::;,...............,,,,,,,,....,,,,,,,,,,,.........,+.
..,.;+;;+?%+;;;....,:,.................,,,,,,,,,,,,,,,,,,,,,,,,,,,,;:.
,;+,.,;;;:?*;:.......,...............................,,,,,,,,,,,,,,+,.
.,,......,;,,,,,,....................,,,,,,,,,,,,,,,,,,,,,,,,,,,,..+,.
........:+:::::::::,,,,,,,,,,,,,::,,,,,,,,,,,,:::::::::;;:;::::;;;;+,.
.........,,,,:::::::::::::::::::,,:::::::::,,,:,,,,,,,,,,,,,,,,,,,,,..
...................,,,,,:::::,,,,,,,,,................................

8) Total relaxation on the back for 10 minutes.

Comments: To tap the reserve flow of the kundalini energy in your body, you activate the sexual energy in exercise 1, the navel energy in 2 and 3, and move that energy up the spine in 4A. During exercise 4B, the thyroid gland secretes and opens circulation to the upper brain. This clears your thinking and adds energy to the will. The last two exercises charge and strengthen your electromagnetic field and stabilize the new energy state you have created. This set provides extra resistance against environmental fluctuations.

Page 146

.....................................................,*?*,,...........
.....................................................,%;?S?:..........
.....................................................,*;+?;+..........
.....................................................:;+;*;;..........
.....................................................+,+*;+:..........
.....................................................*,;%.+:..........
.....................................................*,;+.;+..........
.....................................................*:+:,;;..........
.....................................................?,;;,*,..........
....................................................,?,+;,?::::::.....
..:::,..................................,,,,,..,:;+++%?*:,%+**::??:,..
..;*::;+++;;:**;++;;:;;+++++++++*??++;;+;;;;+%??+::,,,,*:;*.,+???S##*,
...:+;;,,::;S@*;;;++++????+;;;;;;;;;;*;;,...:S+,,......%%?%+%%??%S###;
..,,%;:+;+;;%%,.........,,...........,,.....:S*........:.,+;*?%S??*?:,
;+:.?;..::,..:*+;:,,:;+++?*;:;:,,.....,....,+%*;;;;;;;;++;,...,,......
,:..;:.........:;+++++;;++;:;+++;;+;**?+;++;:...,,,,,::,,.............

......................................................................
............................,,;??:,...................................
...........................,?S##@#S,..................................
........................,+?%S#S??SS;,.................................
......................,*S#S?S@#???%*:.................................
......................*@@?+*#@?%#@#+..................................
.....................:%*+,,.%?*%%S@;..................................
.....................*,.....;*??SS#*..................................
....................,%+:,;++,*?*+?@;..................................
....................,%*+,;+:,;;?*S?,..................................
....................,?+*+,....+S?;....................................
.....................,?*?+..,;:?......................................
......................:?+;;+*:,S*;::,.................................
.....................,;%?;::,..?@%*++%*:..............................
..................:*?%##:;,;:.,S#*+,+*,++:............................
.................,S*;;SS?;;:.,?@+,;.+:..:++,..........................
.................;?;..%%S?+;?S#*....;;,,..:??,........................
.................?;*:,,*?%SS%*:.....,:+;,:?##?;,......................
................;?,+S:..,,,,,......,;:*+%#@%,,;++;:,..................
...............,%S;+?......,+......;*+S;*%*+;,..,:;++:................
.............,;*+*S@+.......;;,......?;....,:++:,:..:++:..............
............:?+;..?;??,......,;......?:.......:++;;...,+*:............
............?+:,,*;..?%,.............*:.........,;++;:,.,+*:..........
...........;?..;*:....*?.............++............,:++*+::++:,.......
..........:?,:*+,......?;............:?................,:+*+;;++;::,..
.......,:+*,;?,........:?,.......,,:;+#:...,,,.,,.,........,;++:,+?*..
......,SS%%?+,..........%%******??%%%%S?..;;:?,+?,+:..........:*%%%*..
......,+**+:...........:*+*****+*+++++:;+,;;:+;;+;+:............::,...
.......................?+:.........,:;+;;+.,,.....,...................
...........,,,,,,,,::;?S*;,...,++**++;;+;**:,.........................
....,:;;+;;;;;;++++;;::?S:....,*,:+**+*;::::+*,.......................
..,++;::,+*+:,,.........:;;::+**?*;::;,......*;.......................
.,%;....;+;;;+*??*+;:,:+;?#+?%;,.....,.......+;.......................
.;?...........:+*%?**?%*+S?.*;...............:*.......................
.,++:........,,,......,;S@?,.......,:,..,..,;%;.......................
...:*??+;:,,..........;,?#+;;;;;;;*++*+**++**:........................
.....,+%%*+;,,,,::::::*+%%+;++++++++*S%:::,...........................
........,:+***+;;;:::::,,....,,,,,,,::,...............................
......................................................................

................................,:;;;;+,..............................
................................+@###SS#+.............................
..............................:*S@@@@#%##,............................
............................;S#S%S####SS#?,...........................
...........................;@@@#S??%???@S;,...........................
..........................,S@@S#S?S@#+;S?.............................
..........................,?+*?*;;*##*+#S,............................
..........................,+......,+#?+#@:............................
..........................,?*;.,+*+,%?S@S,............................
...........................?++;.;*+.,+@@+.............................
...........................*::?+,....+#*..............................
...........................,*:?%;,.,;%:...............................
............................:*;;::;+:S:...............................
.............................:+++;:,.,SS%***+;:,......................
........................,:;*SS;,:.;,.:%@%,.;S;;++:....................
.......................;%;,+##+.;;,.,%#?:+;:S,..:+*+,.................
......................;*+:.;#%%,.:,;%S@%?*+*+:;;;::;%S+:,.............
......................;*,:..*S%S??%#%+:??*:;+:,,,,::*%**??;,..........
......................:?..+:.;??S%?;,..,;;:;;;%S?*+:..:,,,,;+:........
......................:%..%:................,+%SS##***+,....,:+,......
......................**.;*.........:.......*;,.;%S;,,;+++;::,*:......
......................S%+?*.........:+,....,%,....:*?+:..,;++;;,......
....................:*+;*?#:.........,;,...,%,......,;??+:............
...................,?;;..;%%,..............,S:.........,+*?*;:,,:.....
...................:?;:.:?.;?,..............S;............,:+**??*,...
...................++..,?:..**..............S%....,,:,:::,,....;::,...
...................?:.;?:...,%?+:,,...,,:;+?S@:..,*,+***?,*...........
..................:?.+%:.....+@S%??%%SS%%%?%%#S,.,+:::+;;:+...........
.................,?+;S,......*S+;+++*+++;*+;,,*%:..,.....,............
................,?*:+?,.....,%::..........:;:..;%:....................
................%%**?,...,,:??,.........,:,,...,+%,...................
............,,::*??*+;;+*++*S;+;........,:;+*%?**?**;.................
........,;+**?+;:::::;::,:;,,:,:,....,:*%%**?++:...:+*,...............
......,**;:,,:;++;,,.,::;;;:;:,::.,,:*%?+:...:,,.....;*...............
.....,?;....,+***????*;:;;;:.:*;?%*%S+,..............:*...............
.....+*....:;:,.....:+*?*;+*??,.S%.+;...............,?+...............
.....:?,............:;,.....,?++S?,......,:.:,....,;?;................
......;*;;,:,...............+S?#,:***+:;++;**;:;+*S%,.................
.......,:+*+?+:::,...,:,...,?S##:;;+?%%%%*+++?+;;;:...................
...........,,;;++**??*+;+++++*+;::::::;;;;;**?;.......................
.................,:+*+;::,............................................

.................................................+?*?%%+*.............
................................................:S;?++*;?.............
......................................,;+:......*+,::,+?,.............
......................................;%*;.....:?,+.,;?;..............
......................................:?,.....;?:.,*+:,...............
.....................................,*;.....*?,..*+..................
....................................,*+.....**...;*...................
....................................+*.....*+...,?,............;*++:..
...................................;*,....;+....+;............+*+**%:.
..................................:?,....,+....:+.....,:.....:+;+::%:.
.................................,*:.....*:...,*,....;S%,....*,.+:,+..
................................,*;.....+*...:*,.....+%:,...:*..,+*,..
................................++.....+?,..?%,.....;?:....,%:.,?*,...
...............................;?,.....%:..;S,.....;?:....,?+.,%;.....
..............................,?:.....*+...*;.....:?:....:?;..?;......
.............................,?+.....+?....?,....,?;....+?:..+*.......
.............................,+;....:%,...;+....,?;...,*+,..:?,.......
...................................,%:...,?,...,?+...:+:...,*:........
...............,,,...........,,...:?+....+;...,*+..,+;.....+:.........
...............:++*?**++********+S##?*+*?#,...?*..:*:.....;;..........
..................,?%#*;;;:,,..,:+?*++;;;S;..*?..;+,.....++...........
...................:S**..................?+,*?,.:*......++............
................,:,,S+%:................,%:+?;.,*,::..,*?:,...........
................,::,%*%:................;?:.,,:*;.:+.,?+++**+:........
............::...:::%??:.................,**;;+*....:**;+;.;%#*.......
............:,..,:,,???:.................:;*+.*:...,?,:+,,..:S@*......
.......;:.......,:,:S*?:...............,*?%:+*+....*:...:;;+*%%#;,....
.......+:...........S*?,................:::,?*....++,.:*+*%?*%S@@S+...
.......;:.......,,:?S?S,..................:%?....;*,???%+;?**##S?%%,..
.......;....,:;++++*:+??*+;:,,...........:SS,..:*S%%?%S%%%;?##?++%+...
........,:;++;,,........,::;+++;:,......:S#:.:?%??::*%%%??*SS+,:?+:...
:;;::::;++:,...,;,+.;:,:......,,:+++:,,.:?%%?%?++:...,:::,,:;:::,.....
,,,,,,,,.......:+;?;+*:*,.........,,;;++;::;+;::,.....................

.......................................,..............................
.....................................:++;.............................
.....................................,++,.............................
.....................................,+;..............................
.....................................:*,..............................
.....................................++...........,:;.................
....................................,?:...........:**:................
....................................;+............:*:,................
.............................,,,::;;+;;;:,,.......+*..................
.....,:,,,,,,,,,.........,;+++++;:::::;,,:;:.....,*:..................
....,;*+;;;;;;+++++;:,,.,*:,....,:;+;;+*:;+;?,...;*,..................
.................,,:++*?*??;:::;**+*+;;+*?%*%;..,*;...................
,::::;:::::............*%S;;::::,,,,....*#%S%*,.:+,...,;:;::,.........
,,,,,++;,,,.....,...,:,;?%,....:,......,,+%%??*+,.,:***?:+;;?S*:......
......,::.......+,..,:;+?%,..,:;,......::,?+.::;?;+;*:;,+:*,,*#%*:....
........:,.....,+....::;??;,::,.....,.....+?,.,?++;.....;;;,.;+%S%:...
..............,;:....,,;?%;,,.......:;,.;*+..+S%,.;;,....,+++***++%*,.
..............:,.......+*?:..........,;*+,.:*+:*%;.,;;,:,+*?%?*??S@@+.
.......................%?S*+,......,+*+,..;;,,;;;%?*;;?S??**?*?SS%##+.
...................,:;*S%?**+;;:,,*?;,...+???*+;.,*S..,;?S#SS#@#S#%+:.
....,::,:,.....,:;**+;,.....,,,;??;,...,+*++??+,..;*.....,:::;+*+:....
;:+*+*+++;:;;;;+;:,..::++*+;,..**,,,..;*:....:**:+*,..................
,,:::::::::,,,.......;:;;;:;,.:S,.;:.;+,.,,::;+S?;....................
...............................:*++*+++++;;::,::......................

Kundalini Yoga for the warriors tension release

..................................;%##%*:..............,?;............
................................,*@@#S@@#:............,+#S,,,,,:,,,...
................................:S@@@S%@@S,...,,,::+;,%%?S,;:*;%?;;...
...............................,%@#SS%##@@:;?****++?+,*++?,,::,::::...
...............................,@#%#?,,;*%:;*:,.......:*:*............
...............................,#@S+,;+:,?:...........;;::............
................................+@%:.;+;*?............*,;;............
.................................*??;:%S%;;:::,......:+.:+............
..............................,:?S:,**?#@?%?:+?%*++++*:,:*............
............................:**?#@*,+;:S?.,+,:+@:,.,,,..;+............
...........................+S?*:*?S#S##%,..:;:##+;;;;;;++,............
..........................;%,.:...,:+;:.....*%+:,,,,,,,,..............
.........................?@+:,.,,..........,S:........................
........................+SS@@S*%,..,;,.....:S,........................
......................:*+.:%*:.*+:*;:.....:S+.........................
....................,++:,+?:...,%%*.......:?..........................
...................,*:.,??,.....S?:::,,,,,?+..........................
..................,*,.;?+......*##SSSSSSS@@+..........................
.................:*,,**,.....,?S?++*::::;*?S,.........................
.,;+...........,;;,+*;....,;+%%%;,:......:;+*.........................
.:%?,........,++;+*;....,+*+;:??%?+;:,.....+%+;;;;:,,,,...............
.*?+...;****S%++*+,....,%;,..;+;?+S?:..::;%%;+++::;+++;++;............
.,,....:+;+?*+;:.......,#*;;.,,?,..+%??+;*;+**?%%*+?S;..,++...........
.......;,+,;+,;.........;?*S;,.,,,,,S@*:;+?##*:,::..,....;+...........
.......:::,::::...........,:*+%*+*+*?*+;::,%#*.....,,::;++,...........
..............................??+;;;;;;:;;;?%?+;;;+;;;::,.............

1. Sit in Easy Pose. Place the right palm on the ground about 6 inches from the body (1A). Extend the left arm to the side, parallel to the ground, and bend the elbow so the palm faces the head (1B). First, slap the ground firmly with the right palm 8 times, chanting Har with each slap. Then begin sharp, powerful motions with the left palm as if to slap the cheek, but stop about an inch before contact. Move the left palm in and back out 8 times, chanting Hari with each slapping movement. Continue alternating between the two hands for 3 minutes.

Note: The left arm position is held very firmly, and the slapping motion should be done so powerfully that the cheek would be bruised if the palm actually made contact. This motion affects meridian points on the left arm, which reconstitute the heart muscles.

.............................+%#%?*,..................................
............................+@@@##S*,.................................
..........................:?S#@S%S#+..................................
.........................,###S@@S?SS,.................................
.........................:%*:,+?#%%%*.................................
.........................;*.,;;;S?*?S.................................
.........................:%*:**:::S@?.................................
..........................??+:,.,:S?..................................
..........................,+%+;;+:?;,,................................
..........................,:?;;:,,?#*?*;,.............................
.......................,;**;#?,;*%?+;;,:++;,..........................
.....................,;+:::,?S?%*::::....:*%*,........................
....................,#S,.,,.,,,,.....;:,??+*S+,.......................
..................,;*%#%:*:..........;SS#;...;*;:.....................
................:++;,.+##;.....,......*%*?*;,..:;+;:,.................
.............,;+;,,:;++:+;.....;:,....*;..,;+*+,.:,;*;,...............
...........,;+;,:+*+:,..,*:.....::,...?,.....,+*+:...;+:..............
.........,;+::+?*:,......,*..........,?.........:++:,.,;+,............
......,:;+;;**;,..........*:.........,%...........,;++:.,;;,..........
....,;*?*;*+,.............;S+;::,:::;*#,.............:++;::+;,........
....;*:;;:,...............*S%%%%%%?%%%@+................:;+*+;;;:,,...
.,:,.....................+*,.,,,:,,,..;S:..................:+;;++*++;:
,*%:.......,,,,:,,,,:::;*%:,.......,;:,+%:.::;,;,:,..........::++*::;;
.:?,....:;;;;;:;;;;;;;::+;+,......,,:+?*;*,+:+;*+;:...........:**:....
.:*....+:,,;??*+++*+;:,.,,:..,;+;;+;;::;+;+,,,,.,:,............++.....
,*%:...+:..,,,,...,;*%?+;:+++?+:,........;+....................;*,....
.,;,...,**:,........+#S;,.+##,...........*;...................,+*:....
.........:;;++;,,..,SS::;+%##:......,:::+*.....................,:.....
.............,;;+++*%%?+;::;+*+;+;;*?*++:.............................
.................,,,..,,:;;;;;++*%?S+.................................

2. Remain in Easy Pose and repeat the previous sequence of motions with both hands simultaneously. First, slap the ground with both hands 8 times, chanting Har (2A),

.;%*,..........................;SS%+,.................................
,?:?,.......................,:?@@@#@#S%:.........................,....
+%,*,.......................+S@@@#??@@@*........................,S?,..
??:*:,?+....................%#SS%?S*+;S?........................:S?:..
?:*+**S+,;*::,,............,%###+?S#+?S#:.......................+S?:..
+;:?::%,+%%****?*+;,.......?@#S*%S@S*?SS#,........,,,,,,,,++,:%*?S*;..
,?.;:?:..::...,,:;*??*;;:..%#*:.,:*::;+?@;..;*+*?%%%%%%%%S#%+,S*?*:+..
:*..%+..............,;S%?,.?@+;++,.,:::S@;.+?S+;:,,......,+,..*+;::*..
;*..S;................;::,.*@*++*,.;**;%@;.,,:................,%+,;*..
:?..%*.....................,S::;;,.,;+,%#,.....................+;.%;..
,?,.*%......................*%:.:++,..:*;.....................,?,:%...
,?,.:S.......................,S+;*%+;:%.......................+*.?+...
,?..,%,......................:S*+;;+**S......................,?,,#:...
:?...?+.............,:;;++**S#;.,:::,:@S?%?**+;,............,*:.:#,...
:*...:%,......,,:;+**++%**+:%@+......:%#**?::;+*?+;,........*:..;S,...
,?....*?++++?SS%%%;,..,*.+;:;@S:.....;S@%+;*...,?**#S?;::::*;...*S....
,%,..,;:,,,,:#@?+*;...;+.;;*+?#S:,,,+S@%*+.+,.,*+,?%#;:;;;;:....%?....
.?%*;:,,,,...:SS+:+:.,?,.,;;+:*SSSSS#S+.......,:,*%#;..........,#:....
..:+**+**+***+?#S,,,.,:......,.,:;;;:,......,...;S#%;++;;;;;;;+%?.....
............,,,*S?+*?S+....................,?*?*?S%,::;::::;;;;:......
...................,:?S:...................,#*,,.,,...................
......................%?..,,.,,......,..,,.?*.........................
......................:S:.:+;;;,.....;++;,,S,.........................
.......................+S.................:%..........................
........................%;................:*.......,..................
........................:?,...............+*....:+;*;*+*,+,...........
.........................*?...............%;....++:*;?*%:*;...........
.........................*@?;;::::,,,,:::*#,....,+;;::::,;,...........
........................;#SS%%?%%?%%?%%?S%@;..........................
.......................*#?++++++***?*?**?*%S..........................
......................;@*;::::..........,;+#+.........................
....................,*#%+++*+,........,:++;;??;:,,::::;;;;:,..........
.............,:+*??%%?;.,:,.,.........,::...:;;+?%%?%?+:::;+*:........
........,:++*++*;;+*?+,.:;+;;,..........,,:+*?%?+:,:*+:.....,?,.......
......:**+;:,..,;+;;+;:....+**+:...,:+?????*+:,.....,:+:.....++.......
.....;%:.......:;;;;;++++:+?,.:++*?S?*?,.....................+?.......
.....%;..............:+*?****?*+;@S#,:*................,;,,.:%:.......
....,S*.............;+:.....,*S;S@##*::,,,,,.......,:;+*;*?**:........
.....:S*,....;;,..............+.*##;;;;;++++++;;;;%?******;:..........
......,+?*+:::*%:,,,...........,S#S+++++;;;;;;;;;+%%;::,..............
........,:;+**+??******+++;;;+?*++:,,,,,::::;;+++++*..................

then, with both hands, strike towards the cheeks 8 times, chanting Hari (2B). Continue for 5 minutes.

Page 147

.....................................................,*?*,,...........
.....................................................,%;?S?:..........
.....................................................,*;+?;+..........
.....................................................:;+;*;;..........
.....................................................+,+*;+:..........
.....................................................*,;%.+:..........
.....................................................*,;+.;+..........
.....................................................*:+:,;;..........
.....................................................?,;;,*,..........
....................................................,?,+;,?::::::.....
..:::,..................................,,,,,..,:;+++%?*:,%+**::??:,..
..;*::;+++;;:**;++;;:;;+++++++++*??++;;+;;;;+%??+::,,,,*:;*.,+???S##*,
...:+;;,,::;S@*;;;++++????+;;;;;;;;;;*;;,...:S+,,......%%?%+%%??%S###;
..,,%;:+;+;;%%,.........,,...........,,.....:S*........:.,+;*?%S??*?:,
;+:.?;..::,..:*+;:,,:;+++?*;:;:,,.....,....,+%*;;;;;;;;++;,...,,......
,:..;:.........:;+++++;;++;:;+++;;+;**?+;++;:...,,,,,::,,.............

..................................;%##%*:..............,?;............
................................,*@@#S@@#:............,+#S,,,,,:,,,...
................................:S@@@S%@@S,...,,,::+;,%%?S,;:*;%?;;...
...............................,%@#SS%##@@:;?****++?+,*++?,,::,::::...
...............................,@#%#?,,;*%:;*:,.......:*:*............
...............................,#@S+,;+:,?:...........;;::............
................................+@%:.;+;*?............*,;;............
.................................*??;:%S%;;:::,......:+.:+............
..............................,:?S:,**?#@?%?:+?%*++++*:,:*............
............................:**?#@*,+;:S?.,+,:+@:,.,,,..;+............
...........................+S?*:*?S#S##%,..:;:##+;;;;;;++,............
..........................;%,.:...,:+;:.....*%+:,,,,,,,,..............
.........................?@+:,.,,..........,S:........................
........................+SS@@S*%,..,;,.....:S,........................
......................:*+.:%*:.*+:*;:.....:S+.........................
....................,++:,+?:...,%%*.......:?..........................
...................,*:.,??,.....S?:::,,,,,?+..........................
..................,*,.;?+......*##SSSSSSS@@+..........................
.................:*,,**,.....,?S?++*::::;*?S,.........................
.,;+...........,;;,+*;....,;+%%%;,:......:;+*.........................
.:%?,........,++;+*;....,+*+;:??%?+;:,.....+%+;;;;:,,,,...............
.*?+...;****S%++*+,....,%;,..;+;?+S?:..::;%%;+++::;+++;++;............
.,,....:+;+?*+;:.......,#*;;.,,?,..+%??+;*;+**?%%*+?S;..,++...........
.......;,+,;+,;.........;?*S;,.,,,,,S@*:;+?##*:,::..,....;+...........
.......:::,::::...........,:*+%*+*+*?*+;::,%#*.....,,::;++,...........
..............................??+;;;;;;:;;;?%?+;;;+;;;::,.............

.............................+%#%?*,..................................
............................+@@@##S*,.................................
..........................:?S#@S%S#+..................................
.........................,###S@@S?SS,.................................
.........................:%*:,+?#%%%*.................................
.........................;*.,;;;S?*?S.................................
.........................:%*:**:::S@?.................................
..........................??+:,.,:S?..................................
..........................,+%+;;+:?;,,................................
..........................,:?;;:,,?#*?*;,.............................
.......................,;**;#?,;*%?+;;,:++;,..........................
.....................,;+:::,?S?%*::::....:*%*,........................
....................,#S,.,,.,,,,.....;:,??+*S+,.......................
..................,;*%#%:*:..........;SS#;...;*;:.....................
................:++;,.+##;.....,......*%*?*;,..:;+;:,.................
.............,;+;,,:;++:+;.....;:,....*;..,;+*+,.:,;*;,...............
...........,;+;,:+*+:,..,*:.....::,...?,.....,+*+:...;+:..............
.........,;+::+?*:,......,*..........,?.........:++:,.,;+,............
......,:;+;;**;,..........*:.........,%...........,;++:.,;;,..........
....,;*?*;*+,.............;S+;::,:::;*#,.............:++;::+;,........
....;*:;;:,...............*S%%%%%%?%%%@+................:;+*+;;;:,,...
.,:,.....................+*,.,,,:,,,..;S:..................:+;;++*++;:
,*%:.......,,,,:,,,,:::;*%:,.......,;:,+%:.::;,;,:,..........::++*::;;
.:?,....:;;;;;:;;;;;;;::+;+,......,,:+?*;*,+:+;*+;:...........:**:....
.:*....+:,,;??*+++*+;:,.,,:..,;+;;+;;::;+;+,,,,.,:,............++.....
,*%:...+:..,,,,...,;*%?+;:+++?+:,........;+....................;*,....
.,;,...,**:,........+#S;,.+##,...........*;...................,+*:....
.........:;;++;,,..,SS::;+%##:......,:::+*.....................,:.....
.............,;;+++*%%?+;::;+*+;+;;*?*++:.............................
.................,,,..,,:;;;;;++*%?S+.................................

.;%*,..........................;SS%+,.................................
,?:?,.......................,:?@@@#@#S%:.........................,....
+%,*,.......................+S@@@#??@@@*........................,S?,..
??:*:,?+....................%#SS%?S*+;S?........................:S?:..
?:*+**S+,;*::,,............,%###+?S#+?S#:.......................+S?:..
+;:?::%,+%%****?*+;,.......?@#S*%S@S*?SS#,........,,,,,,,,++,:%*?S*;..
,?.;:?:..::...,,:;*??*;;:..%#*:.,:*::;+?@;..;*+*?%%%%%%%%S#%+,S*?*:+..
:*..%+..............,;S%?,.?@+;++,.,:::S@;.+?S+;:,,......,+,..*+;::*..
;*..S;................;::,.*@*++*,.;**;%@;.,,:................,%+,;*..
:?..%*.....................,S::;;,.,;+,%#,.....................+;.%;..
,?,.*%......................*%:.:++,..:*;.....................,?,:%...
,?,.:S.......................,S+;*%+;:%.......................+*.?+...
,?..,%,......................:S*+;;+**S......................,?,,#:...
:?...?+.............,:;;++**S#;.,:::,:@S?%?**+;,............,*:.:#,...
:*...:%,......,,:;+**++%**+:%@+......:%#**?::;+*?+;,........*:..;S,...
,?....*?++++?SS%%%;,..,*.+;:;@S:.....;S@%+;*...,?**#S?;::::*;...*S....
,%,..,;:,,,,:#@?+*;...;+.;;*+?#S:,,,+S@%*+.+,.,*+,?%#;:;;;;:....%?....
.?%*;:,,,,...:SS+:+:.,?,.,;;+:*SSSSS#S+.......,:,*%#;..........,#:....
..:+**+**+***+?#S,,,.,:......,.,:;;;:,......,...;S#%;++;;;;;;;+%?.....
............,,,*S?+*?S+....................,?*?*?S%,::;::::;;;;:......
...................,:?S:...................,#*,,.,,...................
......................%?..,,.,,......,..,,.?*.........................
......................:S:.:+;;;,.....;++;,,S,.........................
.......................+S.................:%..........................
........................%;................:*.......,..................
........................:?,...............+*....:+;*;*+*,+,...........
.........................*?...............%;....++:*;?*%:*;...........
.........................*@?;;::::,,,,:::*#,....,+;;::::,;,...........
........................;#SS%%?%%?%%?%%?S%@;..........................
.......................*#?++++++***?*?**?*%S..........................
......................;@*;::::..........,;+#+.........................
....................,*#%+++*+,........,:++;;??;:,,::::;;;;:,..........
.............,:+*??%%?;.,:,.,.........,::...:;;+?%%?%?+:::;+*:........
........,:++*++*;;+*?+,.:;+;;,..........,,:+*?%?+:,:*+:.....,?,.......
......:**+;:,..,;+;;+;:....+**+:...,:+?????*+:,.....,:+:.....++.......
.....;%:.......:;;;;;++++:+?,.:++*?S?*?,.....................+?.......
.....%;..............:+*?****?*+;@S#,:*................,;,,.:%:.......
....,S*.............;+:.....,*S;S@##*::,,,,,.......,:;+*;*?**:........
.....:S*,....;;,..............+.*##;;;;;++++++;;;;%?******;:..........
......,+?*+:::*%:,,,...........,S#S+++++;;;;;;;;;+%%;::,..............
........,:;+**+??******+++;;;+?*++:,,,,,::::;;+++++*..................

......................................................................
............................,,;??:,...................................
...........................,?S##@#S,..................................
........................,+?%S#S??SS;,.................................
......................,*S#S?S@#???%*:.................................
......................*@@?+*#@?%#@#+..................................
.....................:%*+,,.%?*%%S@;..................................
.....................*,.....;*??SS#*..................................
....................,%+:,;++,*?*+?@;..................................
....................,%*+,;+:,;;?*S?,..................................
....................,?+*+,....+S?;....................................
.....................,?*?+..,;:?......................................
......................:?+;;+*:,S*;::,.................................
.....................,;%?;::,..?@%*++%*:..............................
..................:*?%##:;,;:.,S#*+,+*,++:............................
.................,S*;;SS?;;:.,?@+,;.+:..:++,..........................
.................;?;..%%S?+;?S#*....;;,,..:??,........................
.................?;*:,,*?%SS%*:.....,:+;,:?##?;,......................
................;?,+S:..,,,,,......,;:*+%#@%,,;++;:,..................
...............,%S;+?......,+......;*+S;*%*+;,..,:;++:................
.............,;*+*S@+.......;;,......?;....,:++:,:..:++:..............
............:?+;..?;??,......,;......?:.......:++;;...,+*:............
............?+:,,*;..?%,.............*:.........,;++;:,.,+*:..........
...........;?..;*:....*?.............++............,:++*+::++:,.......
..........:?,:*+,......?;............:?................,:+*+;;++;::,..
.......,:+*,;?,........:?,.......,,:;+#:...,,,.,,.,........,;++:,+?*..
......,SS%%?+,..........%%******??%%%%S?..;;:?,+?,+:..........:*%%%*..
......,+**+:...........:*+*****+*+++++:;+,;;:+;;+;+:............::,...
.......................?+:.........,:;+;;+.,,.....,...................
...........,,,,,,,,::;?S*;,...,++**++;;+;**:,.........................
....,:;;+;;;;;;++++;;::?S:....,*,:+**+*;::::+*,.......................
..,++;::,+*+:,,.........:;;::+**?*;::;,......*;.......................
.,%;....;+;;;+*??*+;:,:+;?#+?%;,.....,.......+;.......................
.;?...........:+*%?**?%*+S?.*;...............:*.......................
.,++:........,,,......,;S@?,.......,:,..,..,;%;.......................
...:*??+;:,,..........;,?#+;;;;;;;*++*+**++**:........................
.....,+%%*+;,,,,::::::*+%%+;++++++++*S%:::,...........................
........,:+***+;;;:::::,,....,,,,,,,::,...............................
......................................................................

3. Remain in Easy Pose. Make the hands into fists and extend the arms back and 45º below parallel (3A).

................................,:;;;;+,..............................
................................+@###SS#+.............................
..............................:*S@@@@#%##,............................
............................;S#S%S####SS#?,...........................
...........................;@@@#S??%???@S;,...........................
..........................,S@@S#S?S@#+;S?.............................
..........................,?+*?*;;*##*+#S,............................
..........................,+......,+#?+#@:............................
..........................,?*;.,+*+,%?S@S,............................
...........................?++;.;*+.,+@@+.............................
...........................*::?+,....+#*..............................
...........................,*:?%;,.,;%:...............................
............................:*;;::;+:S:...............................
.............................:+++;:,.,SS%***+;:,......................
........................,:;*SS;,:.;,.:%@%,.;S;;++:....................
.......................;%;,+##+.;;,.,%#?:+;:S,..:+*+,.................
......................;*+:.;#%%,.:,;%S@%?*+*+:;;;::;%S+:,.............
......................;*,:..*S%S??%#%+:??*:;+:,,,,::*%**??;,..........
......................:?..+:.;??S%?;,..,;;:;;;%S?*+:..:,,,,;+:........
......................:%..%:................,+%SS##***+,....,:+,......
......................**.;*.........:.......*;,.;%S;,,;+++;::,*:......
......................S%+?*.........:+,....,%,....:*?+:..,;++;;,......
....................:*+;*?#:.........,;,...,%,......,;??+:............
...................,?;;..;%%,..............,S:.........,+*?*;:,,:.....
...................:?;:.:?.;?,..............S;............,:+**??*,...
...................++..,?:..**..............S%....,,:,:::,,....;::,...
...................?:.;?:...,%?+:,,...,,:;+?S@:..,*,+***?,*...........
..................:?.+%:.....+@S%??%%SS%%%?%%#S,.,+:::+;;:+...........
.................,?+;S,......*S+;+++*+++;*+;,,*%:..,.....,............
................,?*:+?,.....,%::..........:;:..;%:....................
................%%**?,...,,:??,.........,:,,...,+%,...................
............,,::*??*+;;+*++*S;+;........,:;+*%?**?**;.................
........,;+**?+;:::::;::,:;,,:,:,....,:*%%**?++:...:+*,...............
......,**;:,,:;++;,,.,::;;;:;:,::.,,:*%?+:...:,,.....;*...............
.....,?;....,+***????*;:;;;:.:*;?%*%S+,..............:*...............
.....+*....:;:,.....:+*?*;+*??,.S%.+;...............,?+...............
.....:?,............:;,.....,?++S?,......,:.:,....,;?;................
......;*;;,:,...............+S?#,:***+:;++;**;:;+*S%,.................
.......,:+*+?+:::,...,:,...,?S##:;;+?%%%%*+++?+;;;:...................
...........,,;;++**??*+;+++++*+;::::::;;;;;**?;.......................
.................,:+*+;::,............................................

Maintaining great tension in the arms, bring the left fist in toward the chest, stop just before contact (3B), then extend the arm back to its original position. Now rapidly repeat the motion with the right arm. Continue alternating rapidly, about once per second, for 4 minutes.

.................................................+?*?%%+*.............
................................................:S;?++*;?.............
......................................,;+:......*+,::,+?,.............
......................................;%*;.....:?,+.,;?;..............
......................................:?,.....;?:.,*+:,...............
.....................................,*;.....*?,..*+..................
....................................,*+.....**...;*...................
....................................+*.....*+...,?,............;*++:..
...................................;*,....;+....+;............+*+**%:.
..................................:?,....,+....:+.....,:.....:+;+::%:.
.................................,*:.....*:...,*,....;S%,....*,.+:,+..
................................,*;.....+*...:*,.....+%:,...:*..,+*,..
................................++.....+?,..?%,.....;?:....,%:.,?*,...
...............................;?,.....%:..;S,.....;?:....,?+.,%;.....
..............................,?:.....*+...*;.....:?:....:?;..?;......
.............................,?+.....+?....?,....,?;....+?:..+*.......
.............................,+;....:%,...;+....,?;...,*+,..:?,.......
...................................,%:...,?,...,?+...:+:...,*:........
...............,,,...........,,...:?+....+;...,*+..,+;.....+:.........
...............:++*?**++********+S##?*+*?#,...?*..:*:.....;;..........
..................,?%#*;;;:,,..,:+?*++;;;S;..*?..;+,.....++...........
...................:S**..................?+,*?,.:*......++............
................,:,,S+%:................,%:+?;.,*,::..,*?:,...........
................,::,%*%:................;?:.,,:*;.:+.,?+++**+:........
............::...:::%??:.................,**;;+*....:**;+;.;%#*.......
............:,..,:,,???:.................:;*+.*:...,?,:+,,..:S@*......
.......;:.......,:,:S*?:...............,*?%:+*+....*:...:;;+*%%#;,....
.......+:...........S*?,................:::,?*....++,.:*+*%?*%S@@S+...
.......;:.......,,:?S?S,..................:%?....;*,???%+;?**##S?%%,..
.......;....,:;++++*:+??*+;:,,...........:SS,..:*S%%?%S%%%;?##?++%+...
........,:;++;,,........,::;+++;:,......:S#:.:?%??::*%%%??*SS+,:?+:...
:;;::::;++:,...,;,+.;:,:......,,:+++:,,.:?%%?%?++:...,:::,,:;:::,.....
,,,,,,,,.......:+;?;+*:*,.........,,;;++;::;+;::,.....................

4. Lie on the back. Make the hands into fists and begin powerful punching motions straight up toward the sky (4A),

.......................................,..............................
.....................................:++;.............................
.....................................,++,.............................
.....................................,+;..............................
.....................................:*,..............................
.....................................++...........,:;.................
....................................,?:...........:**:................
....................................;+............:*:,................
.............................,,,::;;+;;;:,,.......+*..................
.....,:,,,,,,,,,.........,;+++++;:::::;,,:;:.....,*:..................
....,;*+;;;;;;+++++;:,,.,*:,....,:;+;;+*:;+;?,...;*,..................
.................,,:++*?*??;:::;**+*+;;+*?%*%;..,*;...................
,::::;:::::............*%S;;::::,,,,....*#%S%*,.:+,...,;:;::,.........
,,,,,++;,,,.....,...,:,;?%,....:,......,,+%%??*+,.,:***?:+;;?S*:......
......,::.......+,..,:;+?%,..,:;,......::,?+.::;?;+;*:;,+:*,,*#%*:....
........:,.....,+....::;??;,::,.....,.....+?,.,?++;.....;;;,.;+%S%:...
..............,;:....,,;?%;,,.......:;,.;*+..+S%,.;;,....,+++***++%*,.
..............:,.......+*?:..........,;*+,.:*+:*%;.,;;,:,+*?%?*??S@@+.
.......................%?S*+,......,+*+,..;;,,;;;%?*;;?S??**?*?SS%##+.
...................,:;*S%?**+;;:,,*?;,...+???*+;.,*S..,;?S#SS#@#S#%+:.
....,::,:,.....,:;**+;,.....,,,;??;,...,+*++??+,..;*.....,:::;+*+:....
;:+*+*+++;:;;;;+;:,..::++*+;,..**,,,..;*:....:**:+*,..................
,,:::::::::,,,.......;:;;;:;,.:S,.;:.;+,.,,::;+S?;....................
...............................:*++*+++++;;::,::......................

then lower the hands and tap the sides of the sternum with the fingertips (4B). Move powerfully, alternating between the punching and tapping motions for 4 minutes.

Page 148

..................................;%##%*:..............,?;............
................................,*@@#S@@#:............,+#S,,,,,:,,,...
................................:S@@@S%@@S,...,,,::+;,%%?S,;:*;%?;;...
...............................,%@#SS%##@@:;?****++?+,*++?,,::,::::...
...............................,@#%#?,,;*%:;*:,.......:*:*............
...............................,#@S+,;+:,?:...........;;::............
................................+@%:.;+;*?............*,;;............
.................................*??;:%S%;;:::,......:+.:+............
..............................,:?S:,**?#@?%?:+?%*++++*:,:*............
............................:**?#@*,+;:S?.,+,:+@:,.,,,..;+............
...........................+S?*:*?S#S##%,..:;:##+;;;;;;++,............
..........................;%,.:...,:+;:.....*%+:,,,,,,,,..............
.........................?@+:,.,,..........,S:........................
........................+SS@@S*%,..,;,.....:S,........................
......................:*+.:%*:.*+:*;:.....:S+.........................
....................,++:,+?:...,%%*.......:?..........................
...................,*:.,??,.....S?:::,,,,,?+..........................
..................,*,.;?+......*##SSSSSSS@@+..........................
.................:*,,**,.....,?S?++*::::;*?S,.........................
.,;+...........,;;,+*;....,;+%%%;,:......:;+*.........................
.:%?,........,++;+*;....,+*+;:??%?+;:,.....+%+;;;;:,,,,...............
.*?+...;****S%++*+,....,%;,..;+;?+S?:..::;%%;+++::;+++;++;............
.,,....:+;+?*+;:.......,#*;;.,,?,..+%??+;*;+**?%%*+?S;..,++...........
.......;,+,;+,;.........;?*S;,.,,,,,S@*:;+?##*:,::..,....;+...........
.......:::,::::...........,:*+%*+*+*?*+;::,%#*.....,,::;++,...........
..............................??+;;;;;;:;;;?%?+;;;+;;;::,.............

.............................+%#%?*,..................................
............................+@@@##S*,.................................
..........................:?S#@S%S#+..................................
.........................,###S@@S?SS,.................................
.........................:%*:,+?#%%%*.................................
.........................;*.,;;;S?*?S.................................
.........................:%*:**:::S@?.................................
..........................??+:,.,:S?..................................
..........................,+%+;;+:?;,,................................
..........................,:?;;:,,?#*?*;,.............................
.......................,;**;#?,;*%?+;;,:++;,..........................
.....................,;+:::,?S?%*::::....:*%*,........................
....................,#S,.,,.,,,,.....;:,??+*S+,.......................
..................,;*%#%:*:..........;SS#;...;*;:.....................
................:++;,.+##;.....,......*%*?*;,..:;+;:,.................
.............,;+;,,:;++:+;.....;:,....*;..,;+*+,.:,;*;,...............
...........,;+;,:+*+:,..,*:.....::,...?,.....,+*+:...;+:..............
.........,;+::+?*:,......,*..........,?.........:++:,.,;+,............
......,:;+;;**;,..........*:.........,%...........,;++:.,;;,..........
....,;*?*;*+,.............;S+;::,:::;*#,.............:++;::+;,........
....;*:;;:,...............*S%%%%%%?%%%@+................:;+*+;;;:,,...
.,:,.....................+*,.,,,:,,,..;S:..................:+;;++*++;:
,*%:.......,,,,:,,,,:::;*%:,.......,;:,+%:.::;,;,:,..........::++*::;;
.:?,....:;;;;;:;;;;;;;::+;+,......,,:+?*;*,+:+;*+;:...........:**:....
.:*....+:,,;??*+++*+;:,.,,:..,;+;;+;;::;+;+,,,,.,:,............++.....
,*%:...+:..,,,,...,;*%?+;:+++?+:,........;+....................;*,....
.,;,...,**:,........+#S;,.+##,...........*;...................,+*:....
.........:;;++;,,..,SS::;+%##:......,:::+*.....................,:.....
.............,;;+++*%%?+;::;+*+;+;;*?*++:.............................
.................,,,..,,:;;;;;++*%?S+.................................

.;%*,..........................;SS%+,.................................
,?:?,.......................,:?@@@#@#S%:.........................,....
+%,*,.......................+S@@@#??@@@*........................,S?,..
??:*:,?+....................%#SS%?S*+;S?........................:S?:..
?:*+**S+,;*::,,............,%###+?S#+?S#:.......................+S?:..
+;:?::%,+%%****?*+;,.......?@#S*%S@S*?SS#,........,,,,,,,,++,:%*?S*;..
,?.;:?:..::...,,:;*??*;;:..%#*:.,:*::;+?@;..;*+*?%%%%%%%%S#%+,S*?*:+..
:*..%+..............,;S%?,.?@+;++,.,:::S@;.+?S+;:,,......,+,..*+;::*..
;*..S;................;::,.*@*++*,.;**;%@;.,,:................,%+,;*..
:?..%*.....................,S::;;,.,;+,%#,.....................+;.%;..
,?,.*%......................*%:.:++,..:*;.....................,?,:%...
,?,.:S.......................,S+;*%+;:%.......................+*.?+...
,?..,%,......................:S*+;;+**S......................,?,,#:...
:?...?+.............,:;;++**S#;.,:::,:@S?%?**+;,............,*:.:#,...
:*...:%,......,,:;+**++%**+:%@+......:%#**?::;+*?+;,........*:..;S,...
,?....*?++++?SS%%%;,..,*.+;:;@S:.....;S@%+;*...,?**#S?;::::*;...*S....
,%,..,;:,,,,:#@?+*;...;+.;;*+?#S:,,,+S@%*+.+,.,*+,?%#;:;;;;:....%?....
.?%*;:,,,,...:SS+:+:.,?,.,;;+:*SSSSS#S+.......,:,*%#;..........,#:....
..:+**+**+***+?#S,,,.,:......,.,:;;;:,......,...;S#%;++;;;;;;;+%?.....
............,,,*S?+*?S+....................,?*?*?S%,::;::::;;;;:......
...................,:?S:...................,#*,,.,,...................
......................%?..,,.,,......,..,,.?*.........................
......................:S:.:+;;;,.....;++;,,S,.........................
.......................+S.................:%..........................
........................%;................:*.......,..................
........................:?,...............+*....:+;*;*+*,+,...........
.........................*?...............%;....++:*;?*%:*;...........
.........................*@?;;::::,,,,:::*#,....,+;;::::,;,...........
........................;#SS%%?%%?%%?%%?S%@;..........................
.......................*#?++++++***?*?**?*%S..........................
......................;@*;::::..........,;+#+.........................
....................,*#%+++*+,........,:++;;??;:,,::::;;;;:,..........
.............,:+*??%%?;.,:,.,.........,::...:;;+?%%?%?+:::;+*:........
........,:++*++*;;+*?+,.:;+;;,..........,,:+*?%?+:,:*+:.....,?,.......
......:**+;:,..,;+;;+;:....+**+:...,:+?????*+:,.....,:+:.....++.......
.....;%:.......:;;;;;++++:+?,.:++*?S?*?,.....................+?.......
.....%;..............:+*?****?*+;@S#,:*................,;,,.:%:.......
....,S*.............;+:.....,*S;S@##*::,,,,,.......,:;+*;*?**:........
.....:S*,....;;,..............+.*##;;;;;++++++;;;;%?******;:..........
......,+?*+:::*%:,,,...........,S#S+++++;;;;;;;;;+%%;::,..............
........,:;+**+??******+++;;;+?*++:,,,,,::::;;+++++*..................

......................................................................
............................,,;??:,...................................
...........................,?S##@#S,..................................
........................,+?%S#S??SS;,.................................
......................,*S#S?S@#???%*:.................................
......................*@@?+*#@?%#@#+..................................
.....................:%*+,,.%?*%%S@;..................................
.....................*,.....;*??SS#*..................................
....................,%+:,;++,*?*+?@;..................................
....................,%*+,;+:,;;?*S?,..................................
....................,?+*+,....+S?;....................................
.....................,?*?+..,;:?......................................
......................:?+;;+*:,S*;::,.................................
.....................,;%?;::,..?@%*++%*:..............................
..................:*?%##:;,;:.,S#*+,+*,++:............................
.................,S*;;SS?;;:.,?@+,;.+:..:++,..........................
.................;?;..%%S?+;?S#*....;;,,..:??,........................
.................?;*:,,*?%SS%*:.....,:+;,:?##?;,......................
................;?,+S:..,,,,,......,;:*+%#@%,,;++;:,..................
...............,%S;+?......,+......;*+S;*%*+;,..,:;++:................
.............,;*+*S@+.......;;,......?;....,:++:,:..:++:..............
............:?+;..?;??,......,;......?:.......:++;;...,+*:............
............?+:,,*;..?%,.............*:.........,;++;:,.,+*:..........
...........;?..;*:....*?.............++............,:++*+::++:,.......
..........:?,:*+,......?;............:?................,:+*+;;++;::,..
.......,:+*,;?,........:?,.......,,:;+#:...,,,.,,.,........,;++:,+?*..
......,SS%%?+,..........%%******??%%%%S?..;;:?,+?,+:..........:*%%%*..
......,+**+:...........:*+*****+*+++++:;+,;;:+;;+;+:............::,...
.......................?+:.........,:;+;;+.,,.....,...................
...........,,,,,,,,::;?S*;,...,++**++;;+;**:,.........................
....,:;;+;;;;;;++++;;::?S:....,*,:+**+*;::::+*,.......................
..,++;::,+*+:,,.........:;;::+**?*;::;,......*;.......................
.,%;....;+;;;+*??*+;:,:+;?#+?%;,.....,.......+;.......................
.;?...........:+*%?**?%*+S?.*;...............:*.......................
.,++:........,,,......,;S@?,.......,:,..,..,;%;.......................
...:*??+;:,,..........;,?#+;;;;;;;*++*+**++**:........................
.....,+%%*+;,,,,::::::*+%%+;++++++++*S%:::,...........................
........,:+***+;;;:::::,,....,,,,,,,::,...............................
......................................................................

................................,:;;;;+,..............................
................................+@###SS#+.............................
..............................:*S@@@@#%##,............................
............................;S#S%S####SS#?,...........................
...........................;@@@#S??%???@S;,...........................
..........................,S@@S#S?S@#+;S?.............................
..........................,?+*?*;;*##*+#S,............................
..........................,+......,+#?+#@:............................
..........................,?*;.,+*+,%?S@S,............................
...........................?++;.;*+.,+@@+.............................
...........................*::?+,....+#*..............................
...........................,*:?%;,.,;%:...............................
............................:*;;::;+:S:...............................
.............................:+++;:,.,SS%***+;:,......................
........................,:;*SS;,:.;,.:%@%,.;S;;++:....................
.......................;%;,+##+.;;,.,%#?:+;:S,..:+*+,.................
......................;*+:.;#%%,.:,;%S@%?*+*+:;;;::;%S+:,.............
......................;*,:..*S%S??%#%+:??*:;+:,,,,::*%**??;,..........
......................:?..+:.;??S%?;,..,;;:;;;%S?*+:..:,,,,;+:........
......................:%..%:................,+%SS##***+,....,:+,......
......................**.;*.........:.......*;,.;%S;,,;+++;::,*:......
......................S%+?*.........:+,....,%,....:*?+:..,;++;;,......
....................:*+;*?#:.........,;,...,%,......,;??+:............
...................,?;;..;%%,..............,S:.........,+*?*;:,,:.....
...................:?;:.:?.;?,..............S;............,:+**??*,...
...................++..,?:..**..............S%....,,:,:::,,....;::,...
...................?:.;?:...,%?+:,,...,,:;+?S@:..,*,+***?,*...........
..................:?.+%:.....+@S%??%%SS%%%?%%#S,.,+:::+;;:+...........
.................,?+;S,......*S+;+++*+++;*+;,,*%:..,.....,............
................,?*:+?,.....,%::..........:;:..;%:....................
................%%**?,...,,:??,.........,:,,...,+%,...................
............,,::*??*+;;+*++*S;+;........,:;+*%?**?**;.................
........,;+**?+;:::::;::,:;,,:,:,....,:*%%**?++:...:+*,...............
......,**;:,,:;++;,,.,::;;;:;:,::.,,:*%?+:...:,,.....;*...............
.....,?;....,+***????*;:;;;:.:*;?%*%S+,..............:*...............
.....+*....:;:,.....:+*?*;+*??,.S%.+;...............,?+...............
.....:?,............:;,.....,?++S?,......,:.:,....,;?;................
......;*;;,:,...............+S?#,:***+:;++;**;:;+*S%,.................
.......,:+*+?+:::,...,:,...,?S##:;;+?%%%%*+++?+;;;:...................
...........,,;;++**??*+;+++++*+;::::::;;;;;**?;.......................
.................,:+*+;::,............................................

.................................................+?*?%%+*.............
................................................:S;?++*;?.............
......................................,;+:......*+,::,+?,.............
......................................;%*;.....:?,+.,;?;..............
......................................:?,.....;?:.,*+:,...............
.....................................,*;.....*?,..*+..................
....................................,*+.....**...;*...................
....................................+*.....*+...,?,............;*++:..
...................................;*,....;+....+;............+*+**%:.
..................................:?,....,+....:+.....,:.....:+;+::%:.
.................................,*:.....*:...,*,....;S%,....*,.+:,+..
................................,*;.....+*...:*,.....+%:,...:*..,+*,..
................................++.....+?,..?%,.....;?:....,%:.,?*,...
...............................;?,.....%:..;S,.....;?:....,?+.,%;.....
..............................,?:.....*+...*;.....:?:....:?;..?;......
.............................,?+.....+?....?,....,?;....+?:..+*.......
.............................,+;....:%,...;+....,?;...,*+,..:?,.......
...................................,%:...,?,...,?+...:+:...,*:........
...............,,,...........,,...:?+....+;...,*+..,+;.....+:.........
...............:++*?**++********+S##?*+*?#,...?*..:*:.....;;..........
..................,?%#*;;;:,,..,:+?*++;;;S;..*?..;+,.....++...........
...................:S**..................?+,*?,.:*......++............
................,:,,S+%:................,%:+?;.,*,::..,*?:,...........
................,::,%*%:................;?:.,,:*;.:+.,?+++**+:........
............::...:::%??:.................,**;;+*....:**;+;.;%#*.......
............:,..,:,,???:.................:;*+.*:...,?,:+,,..:S@*......
.......;:.......,:,:S*?:...............,*?%:+*+....*:...:;;+*%%#;,....
.......+:...........S*?,................:::,?*....++,.:*+*%?*%S@@S+...
.......;:.......,,:?S?S,..................:%?....;*,???%+;?**##S?%%,..
.......;....,:;++++*:+??*+;:,,...........:SS,..:*S%%?%S%%%;?##?++%+...
........,:;++;,,........,::;+++;:,......:S#:.:?%??::*%%%??*SS+,:?+:...
:;;::::;++:,...,;,+.;:,:......,,:+++:,,.:?%%?%?++:...,:::,,:;:::,.....
,,,,,,,,.......:+;?;+*:*,.........,,;;++;::;+;::,.....................

.......................................,..............................
.....................................:++;.............................
.....................................,++,.............................
.....................................,+;..............................
.....................................:*,..............................
.....................................++...........,:;.................
....................................,?:...........:**:................
....................................;+............:*:,................
.............................,,,::;;+;;;:,,.......+*..................
.....,:,,,,,,,,,.........,;+++++;:::::;,,:;:.....,*:..................
....,;*+;;;;;;+++++;:,,.,*:,....,:;+;;+*:;+;?,...;*,..................
.................,,:++*?*??;:::;**+*+;;+*?%*%;..,*;...................
,::::;:::::............*%S;;::::,,,,....*#%S%*,.:+,...,;:;::,.........
,,,,,++;,,,.....,...,:,;?%,....:,......,,+%%??*+,.,:***?:+;;?S*:......
......,::.......+,..,:;+?%,..,:;,......::,?+.::;?;+;*:;,+:*,,*#%*:....
........:,.....,+....::;??;,::,.....,.....+?,.,?++;.....;;;,.;+%S%:...
..............,;:....,,;?%;,,.......:;,.;*+..+S%,.;;,....,+++***++%*,.
..............:,.......+*?:..........,;*+,.:*+:*%;.,;;,:,+*?%?*??S@@+.
.......................%?S*+,......,+*+,..;;,,;;;%?*;;?S??**?*?SS%##+.
...................,:;*S%?**+;;:,,*?;,...+???*+;.,*S..,;?S#SS#@#S#%+:.
....,::,:,.....,:;**+;,.....,,,;??;,...,+*++??+,..;*.....,:::;+*+:....
;:+*+*+++;:;;;;+;:,..::++*+;,..**,,,..;*:....:**:+*,..................
,,:::::::::,,,.......;:;;;:;,.:S,.;:.;+,.,,::;+S?;....................
...............................:*++*+++++;;::,::......................

.....................................................,*?*,,...........
.....................................................,%;?S?:..........
.....................................................,*;+?;+..........
.....................................................:;+;*;;..........
.....................................................+,+*;+:..........
.....................................................*,;%.+:..........
.....................................................*,;+.;+..........
.....................................................*:+:,;;..........
.....................................................?,;;,*,..........
....................................................,?,+;,?::::::.....
..:::,..................................,,,,,..,:;+++%?*:,%+**::??:,..
..;*::;+++;;:**;++;;:;;+++++++++*??++;;+;;;;+%??+::,,,,*:;*.,+???S##*,
...:+;;,,::;S@*;;;++++????+;;;;;;;;;;*;;,...:S+,,......%%?%+%%??%S###;
..,,%;:+;+;;%%,.........,,...........,,.....:S*........:.,+;*?%S??*?:,
;+:.?;..::,..:*+;:,,:;+++?*;:;:,,.....,....,+%*;;;;;;;;++;,...,,......
,:..;:.........:;+++++;;++;:;+++;;+;**?+;++;:...,,,,,::,,.............

5. Remain on the back. Raise the heels six inches off the ground and punch the sky as in Exercise 4A. Continue for 4 minutes.

Practice of this exercise strengthens the intuitive mind.

6. Relax on the back as you listen to beautiful, uplifting music to carry you into a state of deep relaxation. Completely relax and go to sleep. (Musical Variation: Dhan Dhan Ram Das Guru by Sangeet Kaur.)

COMMENTS:

To become a warrior of great courage. Do each exercise in this series regularly and wholeheartedly, moving with great tension and power as in the practice of a martial art. This endeavour will strengthen the heart and release deep-seated stress. It is designed to "give you the chance to relax and be you." It builds within you a victorious personality with "courage in you, no matter what!" - Yogi Bhajan

From Inner Workout, Taught by Yogi Bhajan in the summer of 1985 at the Khalsa Women's Training Camp

Page 149

Kundalini Yoga for waking up series

1 Stretch Pose: Lying on back, arms and legs kept straight, raise feet, head, and hands 6 inches off the ground and hold with Breath of Fire for 2 minutes or as long as possible. Eyes should look at the big toes, and hands should point towards the feet. If the waist comes up, place your hands beneath the hips for support. If held less than a minute, rest and repeat pose, increasing time daily.

......................................................................
...................:;:;::,.................,,,,,,,,,,,,..,...,,..,,,:.
..................,+:.;:,,:,,:+%S?*+++++;:;;;+;+*;,,:::::::::::;;::;:.
...................:;,:;,,;;;*%SSS%%??**;;;;;::++:::::::::::::,,,:;,..
....................,:;;;++:,,::::;++*?+;;::::;+;;::::::::::,,........
.....................:,.,,,,,,,,,,,,,,,,,,,,,,,...,,,,,,,,,,,,........
....................,+:,......................,:,:....................
.....................,,..............,........:+;;....................
..............................,,....:::,...,:;;;;,....................
..........................,+;:::;..:;:,;++++;::::.....................
.........................,*:,,,::;++*;+;:,,:+++;,.....................
.........................,;,.:;,,;++,::,::;;;;;+++,...................
..........................,;::;:,+;,,+:::,.......,+...................
............................,::;;:.,*:...........,;..,,...............
...............................+,..;?##S%??**????+,..;;:..............
...............................:;;;+*###@@@@@#S*:...,:::,.............
.................................,,,,,,,,,,,,.........................
.................................,,,,:,,,:,,:,:,,,....................
..............................,,:,,,..........,,,,::,.................
...........................,,:,,....:;...,,:::;:...,,:,,..............
..........................,:,.,+;,.,:;,,.:,,::.;:.....,,:,............
........................,,,..,+*;;.......,:.:+.,::......,:,...........
.......................,:.....,+;;:.......,:,:,,::........,:..........
......................,,......,+,:+:;+;;:.,;;::+:,,,,......,:.........
.....................,:.......;;,*;;;,,,:;+,..,:;;;+;;;::,..,,........
.....................:,..,,,,;+,:*;,....,*?.,;;,,,,:;+;.::...,........
....................,:...;,,;+:.;;.....,S??*+#S,,;:,:*+;:....,:.......
....................::...;;+;+:.;,....;#@:+@@@S...::,,,;;,...,;.......
....................::.,,,++;,;::...;S@@:.,#@@@,...,:+:,:+;,..........
.....................,::;:+;;.,+.:+S@@#:...;@@@+.....:;;:,;+;;;:......
....................:+..;,,,+:.:??S@@?,.,...+@@S.....,;:::::;;+;,.....
...................,*;.,,:::;;..;,*S++;:*,...:S@?.....+:.,...,+::;,...
....................:;::,:;::;,,:+*,,*+;+,.....;%?:,:;;,.....,;;:?;...
......................,,,,....:::,....,;;+,......,:::,......,;::,,....
........................................;:;,.....,+;;:.....,;;:.......
.........................................;,::...:+:,,+,...::::........
..........................................::;:..:;;,;;:..:;::.........
...........................................:,::,:+:+:+,.::::..........
.........................................,,.::,::;+;+;:;,::...........
........................................,;+,.::,:*:..?::::............
.................,...,,,,.,...,...........,,..:::#;..S%;:.............
................,,..+*+,,+*:,:?+,:,,...........+@@S;?@@%..............
..............;*+.......:;++;+::..,,:,,........,S@@@@@#:..............
...........,..:,........;;;..:;;.....,,:,.......+@@@@@S...............
.........,**.....,.....::+,..,;:,.......,,,,,:::+@@@@@%:::,,..........
........:,;......,....,;,;...,;,:.......,,:::,,,.:###%,,,,:::::,......
.......+?,.......,....:,::....;,;.....,::::,:,::::;:;+;::,,::;;::,....
.......+,........:....;.+.:;;,;,;.....,:,,,,,,,:::,,,,:::::,,,,:::....
...,.,:...............;.;;;::;;,;......,::,,,,:...........,,,:::,.....
...,.?+...............;.++;,:;+,;.............:.......................
.....:................;.;+:;;+:.;.............,,......................
.....,................;,:;;;;;;,;.............,:......................
....:+..............,:;,:+,.,?;,;:.............,......................
....;%............,::,:,:%...S*;,:;,..........,,......................
....,:,.........,::::::*@@+,+@@?:::::,........,,......................
......:.......,:::;:,..+@@@@@@@;.,:::::......,,.......................
......,,.....:;:::,.....S@@@@@S....:::::,...,,,.......................
.......:;.,,;;::,...,,,:S@@@@@S:,,...,::;:..+;,.......................
.......,:+*;;,..,:::::,,,?@@@%:,,:::,,.,,;;,,,........................
........:;,,..:;;::::,,,,:?+*++:,:::::::.,;*:.........................
.............,;,,,,..,,::::::::::,,,,,,,;..,:.........................
..............,::::,,,,,,......,,,:::::::.............................
.....................................,,...............................

Sets the navel.

2. Nose to Knees: Bend the knees and clasp legs with arms, raising head so that nose comes between knees, and hold with Breath of Fire for 2 minutes.

Combines Prana with Apana.

3. Spinal Rock: In the same position, rock back and forth on the spine from neck to tailbone for 1 minute.

Distributes pranic energy and relaxes the spine.

4. Ego-Eradicator: Sit in Easy Pose and raise arms to 60° out to the sides, fingertips on pads of fingers, thumbs extended straight up, and hold with Breath of Fire for 2 minutes. Then deeply inhale and VERY SLOWLY raise arms until thumbtips touch overhead, flatten hands and slowly arc them down, sweeping the aura with the palms, collecting any darkness, negativity, or sickness, and press and release it into the earth, to clean and energize the aura.

Feel light around you and meditate on that light.

Comments: Yogi Bhajan recommends this kriya every morning upon arising (or even before). It can be done while still in bed.

Page 150

......................................................................
...................:;:;::,.................,,,,,,,,,,,,..,...,,..,,,:.
..................,+:.;:,,:,,:+%S?*+++++;:;;;+;+*;,,:::::::::::;;::;:.
...................:;,:;,,;;;*%SSS%%??**;;;;;::++:::::::::::::,,,:;,..
....................,:;;;++:,,::::;++*?+;;::::;+;;::::::::::,,........
.....................:,.,,,,,,,,,,,,,,,,,,,,,,,...,,,,,,,,,,,,........
....................,+:,......................,:,:....................
.....................,,..............,........:+;;....................
..............................,,....:::,...,:;;;;,....................
..........................,+;:::;..:;:,;++++;::::.....................
.........................,*:,,,::;++*;+;:,,:+++;,.....................
.........................,;,.:;,,;++,::,::;;;;;+++,...................
..........................,;::;:,+;,,+:::,.......,+...................
............................,::;;:.,*:...........,;..,,...............
...............................+,..;?##S%??**????+,..;;:..............
...............................:;;;+*###@@@@@#S*:...,:::,.............
.................................,,,,,,,,,,,,.........................
.................................,,,,:,,,:,,:,:,,,....................
..............................,,:,,,..........,,,,::,.................
...........................,,:,,....:;...,,:::;:...,,:,,..............
..........................,:,.,+;,.,:;,,.:,,::.;:.....,,:,............
........................,,,..,+*;;.......,:.:+.,::......,:,...........
.......................,:.....,+;;:.......,:,:,,::........,:..........
......................,,......,+,:+:;+;;:.,;;::+:,,,,......,:.........
.....................,:.......;;,*;;;,,,:;+,..,:;;;+;;;::,..,,........
.....................:,..,,,,;+,:*;,....,*?.,;;,,,,:;+;.::...,........
....................,:...;,,;+:.;;.....,S??*+#S,,;:,:*+;:....,:.......
....................::...;;+;+:.;,....;#@:+@@@S...::,,,;;,...,;.......
....................::.,,,++;,;::...;S@@:.,#@@@,...,:+:,:+;,..........
.....................,::;:+;;.,+.:+S@@#:...;@@@+.....:;;:,;+;;;:......
....................:+..;,,,+:.:??S@@?,.,...+@@S.....,;:::::;;+;,.....
...................,*;.,,:::;;..;,*S++;:*,...:S@?.....+:.,...,+::;,...
....................:;::,:;::;,,:+*,,*+;+,.....;%?:,:;;,.....,;;:?;...
......................,,,,....:::,....,;;+,......,:::,......,;::,,....
........................................;:;,.....,+;;:.....,;;:.......
.........................................;,::...:+:,,+,...::::........
..........................................::;:..:;;,;;:..:;::.........
...........................................:,::,:+:+:+,.::::..........
.........................................,,.::,::;+;+;:;,::...........
........................................,;+,.::,:*:..?::::............
.................,...,,,,.,...,...........,,..:::#;..S%;:.............
................,,..+*+,,+*:,:?+,:,,...........+@@S;?@@%..............
..............;*+.......:;++;+::..,,:,,........,S@@@@@#:..............
...........,..:,........;;;..:;;.....,,:,.......+@@@@@S...............
.........,**.....,.....::+,..,;:,.......,,,,,:::+@@@@@%:::,,..........
........:,;......,....,;,;...,;,:.......,,:::,,,.:###%,,,,:::::,......
.......+?,.......,....:,::....;,;.....,::::,:,::::;:;+;::,,::;;::,....
.......+,........:....;.+.:;;,;,;.....,:,,,,,,,:::,,,,:::::,,,,:::....
...,.,:...............;.;;;::;;,;......,::,,,,:...........,,,:::,.....
...,.?+...............;.++;,:;+,;.............:.......................
.....:................;.;+:;;+:.;.............,,......................
.....,................;,:;;;;;;,;.............,:......................
....:+..............,:;,:+,.,?;,;:.............,......................
....;%............,::,:,:%...S*;,:;,..........,,......................
....,:,.........,::::::*@@+,+@@?:::::,........,,......................
......:.......,:::;:,..+@@@@@@@;.,:::::......,,.......................
......,,.....:;:::,.....S@@@@@S....:::::,...,,,.......................
.......:;.,,;;::,...,,,:S@@@@@S:,,...,::;:..+;,.......................
.......,:+*;;,..,:::::,,,?@@@%:,,:::,,.,,;;,,,........................
........:;,,..:;;::::,,,,:?+*++:,:::::::.,;*:.........................
.............,;,,,,..,,::::::::::,,,,,,,;..,:.........................
..............,::::,,,,,,......,,,:::::::.............................
.....................................,,...............................

(from Sexuality and Spirituality)

Page 151

......................................................................
.............:::::::,.................................................
...........:*:,...,:+.................................................
...........*;......,+.................................................
...........:;;,...:;:.................................................
............:+,..;:...................................................
............+,,,.:;,..................................................
...........:;,+,..,+,.................................................
...........+,+,....;:.................................................
...........+,*,...,:;.................................................
...........+,+,..,;,+.................................................
.......,,..;:+,..;:.*,................................................
......*#*..,*+:..+,.:+:,,,,...........................................
....,?#*:.,;;?...+...,,::::;::,.......................................
....:S+,.,;,;:..,;..........,::;:,,......,,,,,,,,,.....,,,,,..........
........,;,:+..,*:.............,::;+++++;++++++++++++;;;;;+*+,........
......,:;,:*,.:;:;:,................,,,:,,,,,.,,,,,,:::,,,.,+*:,,.....
::::;+;:,+%:.;+:::;++;::,,,,........................,,,:::::,:;+*::::.
,,;+;:,:*+:.+:.......,,:::::::::;:;:;;;;;:::;;:::;:;:::,,,,,,,,,,.....
..::,:;+;,.;;.......................,,,,,.............................
.....;+::;;;..........................................................

Kundalini Yoga for yogic salutations

............................................................:;;:;;:...
...........................................................:;,...,;;..
.....................................,::,..................+:......+,.
....................................:**++++;:,,,...,,,,,,,,+,.....,*,.
....................................*??:.,,:;;++++++++++++?:..,*::;:..
....................................:+*::::,,..,,,,,,.........+:,,....
.........................................,,::::::,,:,,,,,,...;;.......
...............................................,,:++::::::..;;........
.........,..............................,,:::::;;:,.......,;;*#%,.....
......,;+*+::,:::;;;:::,,,,,,,,,,,,,,,:;::,,,,,,.........:+:.;%@#+....
....,:;:.,:;;;;;;::::;;;;++++++;+;++++;,...............:;:,...,??;....
,,:;:,....,,,,,....................................,,;+;:,,,,,,,,,,,,.
::+;:::::::::::::::::::,,,,,,,,...............,,,:;;:::,,,,,,,,,,,::,.
...,,,,,..........,,,,,,::::::::::::::::::::;;;:::,...................

1. Lie down on your stomach with your hands locked behind your back. Raise your hands up as high as possible. Raise your chest up from the ground and lower it back down 108 times, counting out loud. This is Narda Pranaam done by Narda, the disciple of Narayan

......................................................................
..................,:;;,...............................................
.................:+,*?:...............................................
.................*,.;?+...............................................
................:+..:**:..............................................
...............,?;...;++:.............................................
..............,?*;+:..?++.............................................
.............;?;,.,;;+S?:,............................................
...........,+?+,....,;++*++;:,........................................
.........,;+,.,;+:,,,..,:;;+**+;,,.....................,:;;;:,........
.......,;+:...,+S+:;++;:,..,,:;+**+;,.................;+:,,,:+;.......
.....,;+:....:*?;....,:;;;:,....,:;+**+;:,...........+;.......++......
...,;+:.....,+++.........,:;;;:,....,:;+**+;,.......,*,.......,?,.....
..:+;,.....,*:*,............,::;;:,......,;+??+:,...;+........,?,.....
.;+,......,*:+:.................,:;;:,......,:+??*;;;,.,......:?......
++......,;+;+;.....................,:;;:........:**,...,+,...:?:......
%......;?;.**:,.......................,;;;,.......:*,...**;;++,.......
%,.....,;;;;;;;+;:,......................:**,......;+.,*;.,,,.........
:*;.......,,:;+;;;++;:,,,,,.............,+;+;......,,.*;..............
.,;+:..........,:;;++*?+;;+;:,.......,;++:..,........++...............
...,;+;,...........,,,.....,:;;;;;;;++;,............++.,,.............
.....,;+;,.....................,,,,,..............:*;..%#?,...........
.......,:++;,...................................,++,...+%S,,..........
..........,;+;;:,.............................:++:......,S#%..........
.............,:;++;:,......................,;+;,........,;??..........
,;;;;;;;;;;;;;;;;;*??*;;:,,,..........,,:;*?*;:;;;;;;;;;;::;;;,.......
.,,,,,,,,,,,,,,,,,,,,,,::;;;;;;;;;;;;;;;:,,,,,,,,,,,,,,,,,,,,,,.......
............................,,,,,,,,,.................................

2. Roll forward and back on your stomach in bow pose 108 times, counting out loud. This is Hans Pranaam, Swan Salutation.

................,;;:;+,...............................................
................+:...,+,..............................................
...............,*.....+,..............................................
...............,*.,..,*,..............................................
...............:+.;+;;,...............................................
..............,+,..;;.................................................
..............+;,.,,+,................................................
.............:*+..;,++;+,.............................................
.............++:..+.;*.:+.............................................
............,+;:.,*:*;.:;.............................................
............:;:;,::,,,:+,..............,:;;;;;;;;::,..................
............;:,+:,::;::,.............:;;:,,.....,,:;;,................
............+:.,:::;+,..............;;,....,,,.....,:;:,..............
............+,....,;;::;;:::.......,+......::;;::,.,;;:;;:,,..........
............+,...........,,;+,.....,+..........,:+,..+,.,:::;,........
............;+,..,,,:::;,...,+.....,*;,..,,::;;,.;;..+:.....,;,.......
.......,,,:;::;:::::,,,,,...:+,,::;:,:;::::,,....:;..:;;;::,,*;;;;:,..
:;;;;;;;*;;:,,,,,,,,,,,,,,:;+;:*;::::,,::,,,,,,:::*;:,,,,,,,:;;:::+?;.
........,::::::::::::::::::,....,,,:,,,,:::::::::,,,:::;;;;::::::::+:.

3. Sit on your heels with your hands in prayer mudra in front of your chest. Stretch your hands and torso forward into Guru Pranaam and return to the sitting position with your hands at your heart. 108 times

......................................................................
......................................................................
......................................................................
..........................,:,.........................................
........................:;+*,............,,:;::;:::::::::::,,,,,......
......................:;;;;,..........,::;:,.......,,,,,,,:,::;++.....
...................,:;:;;,.....,,,:;+++;:,,,,:;;;;::::;:;;::;;::,.....
..................:;::;:.,:::::::::::,,,,::::;;::;;;;:,,.,,,,.........
.................;;,+;::;;:,,......................,,::;;:,,..........
...........,,...++:*;:,,.............,::::::;;;;:,,,,,,,,,:;;:,,......
........,;;::;;;+:,,,::::,,,:;;;;;;;;;:,.......,,:::::::;;:,,::;;:....
.......:;,...,:.....,,,,,:::;;::;::::::;;:...............,::::::;;....
.......+:...,,::;:::::,,,:::::::::::::::;:...............,.,,,,,,,,,,.
:::::::;+;;;;++;::;;;++++;;;;;:::::::::::::::::;:::::::::;;;::;;;;;;,.
......................................................................

4. Lie on your back and jump your body all around vigorously. This can take away all of your nervous problems. 2-1/2 Minutes.

Page 152

............................................................:;;:;;:...
...........................................................:;,...,;;..
.....................................,::,..................+:......+,.
....................................:**++++;:,,,...,,,,,,,,+,.....,*,.
....................................*??:.,,:;;++++++++++++?:..,*::;:..
....................................:+*::::,,..,,,,,,.........+:,,....
.........................................,,::::::,,:,,,,,,...;;.......
...............................................,,:++::::::..;;........
.........,..............................,,:::::;;:,.......,;;*#%,.....
......,;+*+::,:::;;;:::,,,,,,,,,,,,,,,:;::,,,,,,.........:+:.;%@#+....
....,:;:.,:;;;;;;::::;;;;++++++;+;++++;,...............:;:,...,??;....
,,:;:,....,,,,,....................................,,;+;:,,,,,,,,,,,,.
::+;:::::::::::::::::::,,,,,,,,...............,,,:;;:::,,,,,,,,,,,::,.
...,,,,,..........,,,,,,::::::::::::::::::::;;;:::,...................

......................................................................
..................,:;;,...............................................
.................:+,*?:...............................................
.................*,.;?+...............................................
................:+..:**:..............................................
...............,?;...;++:.............................................
..............,?*;+:..?++.............................................
.............;?;,.,;;+S?:,............................................
...........,+?+,....,;++*++;:,........................................
.........,;+,.,;+:,,,..,:;;+**+;,,.....................,:;;;:,........
.......,;+:...,+S+:;++;:,..,,:;+**+;,.................;+:,,,:+;.......
.....,;+:....:*?;....,:;;;:,....,:;+**+;:,...........+;.......++......
...,;+:.....,+++.........,:;;;:,....,:;+**+;,.......,*,.......,?,.....
..:+;,.....,*:*,............,::;;:,......,;+??+:,...;+........,?,.....
.;+,......,*:+:.................,:;;:,......,:+??*;;;,.,......:?......
++......,;+;+;.....................,:;;:........:**,...,+,...:?:......
%......;?;.**:,.......................,;;;,.......:*,...**;;++,.......
%,.....,;;;;;;;+;:,......................:**,......;+.,*;.,,,.........
:*;.......,,:;+;;;++;:,,,,,.............,+;+;......,,.*;..............
.,;+:..........,:;;++*?+;;+;:,.......,;++:..,........++...............
...,;+;,...........,,,.....,:;;;;;;;++;,............++.,,.............
.....,;+;,.....................,,,,,..............:*;..%#?,...........
.......,:++;,...................................,++,...+%S,,..........
..........,;+;;:,.............................:++:......,S#%..........
.............,:;++;:,......................,;+;,........,;??..........
,;;;;;;;;;;;;;;;;;*??*;;:,,,..........,,:;*?*;:;;;;;;;;;;::;;;,.......
.,,,,,,,,,,,,,,,,,,,,,,::;;;;;;;;;;;;;;;:,,,,,,,,,,,,,,,,,,,,,,.......
............................,,,,,,,,,.................................

................,;;:;+,...............................................
................+:...,+,..............................................
...............,*.....+,..............................................
...............,*.,..,*,..............................................
...............:+.;+;;,...............................................
..............,+,..;;.................................................
..............+;,.,,+,................................................
.............:*+..;,++;+,.............................................
.............++:..+.;*.:+.............................................
............,+;:.,*:*;.:;.............................................
............:;:;,::,,,:+,..............,:;;;;;;;;::,..................
............;:,+:,::;::,.............:;;:,,.....,,:;;,................
............+:.,:::;+,..............;;,....,,,.....,:;:,..............
............+,....,;;::;;:::.......,+......::;;::,.,;;:;;:,,..........
............+,...........,,;+,.....,+..........,:+,..+,.,:::;,........
............;+,..,,,:::;,...,+.....,*;,..,,::;;,.;;..+:.....,;,.......
.......,,,:;::;:::::,,,,,...:+,,::;:,:;::::,,....:;..:;;;::,,*;;;;:,..
:;;;;;;;*;;:,,,,,,,,,,,,,,:;+;:*;::::,,::,,,,,,:::*;:,,,,,,,:;;:::+?;.
........,::::::::::::::::::,....,,,:,,,,:::::::::,,,:::;;;;::::::::+:.

......................................................................
......................................................................
......................................................................
..........................,:,.........................................
........................:;+*,............,,:;::;:::::::::::,,,,,......
......................:;;;;,..........,::;:,.......,,,,,,,:,::;++.....
...................,:;:;;,.....,,,:;+++;:,,,,:;;;;::::;:;;::;;::,.....
..................:;::;:.,:::::::::::,,,,::::;;::;;;;:,,.,,,,.........
.................;;,+;::;;:,,......................,,::;;:,,..........
...........,,...++:*;:,,.............,::::::;;;;:,,,,,,,,,:;;:,,......
........,;;::;;;+:,,,::::,,,:;;;;;;;;;:,.......,,:::::::;;:,,::;;:....
.......:;,...,:.....,,,,,:::;;::;::::::;;:...............,::::::;;....
.......+:...,,::;:::::,,,:::::::::::::::;:...............,.,,,,,,,,,,.
:::::::;+;;;;++;::;;;++++;;;;;:::::::::::::::::;:::::::::;;;::;;;;;;,.
......................................................................

......................................................................
.............:::::::,.................................................
...........:*:,...,:+.................................................
...........*;......,+.................................................
...........:;;,...:;:.................................................
............:+,..;:...................................................
............+,,,.:;,..................................................
...........:;,+,..,+,.................................................
...........+,+,....;:.................................................
...........+,*,...,:;.................................................
...........+,+,..,;,+.................................................
.......,,..;:+,..;:.*,................................................
......*#*..,*+:..+,.:+:,,,,...........................................
....,?#*:.,;;?...+...,,::::;::,.......................................
....:S+,.,;,;:..,;..........,::;:,,......,,,,,,,,,.....,,,,,..........
........,;,:+..,*:.............,::;+++++;++++++++++++;;;;;+*+,........
......,:;,:*,.:;:;:,................,,,:,,,,,.,,,,,,:::,,,.,+*:,,.....
::::;+;:,+%:.;+:::;++;::,,,,........................,,,:::::,:;+*::::.
,,;+;:,:*+:.+:.......,,:::::::::;:;:;;;;;:::;;:::;:;:::,,,,,,,,,,.....
..::,:;+;,.;;.......................,,,,,.............................
.....;+::;;;..........................................................

5. Lie down on your stomach with your hands on the ground on either side of your chest. Inhale through the rolled tongue, as in Sitali pranayam, and push yourself up into cobra pose. Exhale through your nose as you return to lying flat. 1-1/2 Minutes.

6. Mantra Kriya: Sit in easy pose with a straight spine. Inhale deeply and, while holding the breath in, mentally chant "Har" at the navel point, "Har" at the heart center, "Wha" at the throat center, "Hey" at the brow point, and "Guru" at the top of the head. Repeat the chanting sequence three times or more as you hold the breath. Exhale and repeat the mental chanting with the breath held out. Continue alternately holding the breath in and holding it out for 11 Minutes. This meditation is as old as man can imagine. It strengthens the nervous system so that nothing can bother you.

7. Sing along with Sangeet Kaur's Naad, the Blessing. 3 Minutes.

COMMENTS:

Fears cannot be solved. Never try to solve a fear. Drop a fear. Never solve your problems. Drop your problems. Take them to the highest part of you and drop them. - Yogi Bhajan

Page 153

......................................................................
.............................................,:;;;:...................
............................................,+:,,,+:..................
..............................,,............:?::..+*..................
..............................+;............,%;...+;..................
..............................;,.............**:..:+,,................
............................................,:++...,:;;:..............
...........................................;;,,.......,:+,............
..........................................,?:.......,;..:+............
..........................................;*:........:+..;+...........
.........................................:+,;.........;*,.;+..........
........................................,+,,?........,+:*:.;;.........
........................................,+.,S;.......;;;;.,+:.........
.........................................;+.?*.......++;.:+:..........
..........................................;:**......,+;,;;,...........
...........................................;:;....::,,++,.............
...........................................,*%:..+?*;:*:..............
............................................;+,,,,:::.*,..............
............................................+,.+,....;;...............
............................................*.;;....+:................
...........................................,+,+,...;;.................
...........................................,++:...;;..................
...........................................,%;...+:...................
...........................................,%,.,*:....................
...........................................;;..*?.....................
...........................................;:.,%;.....................
...........................................*,.,*+,....................
..........................................,*..;:;;....................
..........................................;;.+;.;;....................
.........................................,*.;%..+,....................
.........................................+:,++:.*.....................
........................................:+.;::;.*.....................
......................................,;;.,,*+:.+:....................
..............................,::::::;S%**?%?;::;*;;;;;;;:;:,.........
..............................,,,,,,,,,,,,::::,,,,,,,,,,,,,,..........
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...........................:;;:.......................................
..........................;;,,;;....,?*...............................
.........................,%;;:+%,...,+;...............................
.........................,?:*:;*......................................
........................,,+;:+?:,.....................................
.....................,:;;::...,:;;;,..................................
....................:+:...........,;;.................................
....................*,.,.........,..*,................................
...................,*..+,.......,+..+:................................
...................:+.,%,........*..*,................................
...................;;.++;.......,%:.*,................................
...................:+,,;?......:+;,:+.................................
....................:*+:+;:;;:;+::*+,.................................
.........:;;;;;;;+**;:,::::?S*:;:,,:;**+;;;;;;;:......................
...............:+::,;;;::;*?*;;;;;;;,.,;;.............................
...............;+:,,,,,,:+++++;:,,,::;;;;.............................
................,::;;;;;;::::;::::::,,,...............................
......................................................................
......................................................................

Kundalini Yoga Foundation for Infinity (From The Aquarian Teacher, level one textbook)

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......,,,,,::,.....................,,::,.............................
.......::,;,.,;,,,,................,:,,,:.............................
.......,;,+,,:+::,;,...............,;.,,:,............................
....,...,:,:,:;;,,:.................,::.,;:,..........................
....:,...:,....,.:,...................:,..,:,..........::::...........
........,:...,:,,:...................:,..,:.:,...::...,+,:,...........
........,:..::,.:....................:,...,;,:...:,..,+,,:............
.........:.....:,....................,:...,::,:......:+.:,............
........,:.....:,.................,,,,;,..,:,::,.....+;.:.............
....,,::,,.....,::,,............,;::::;:,..:.,::,....*,.:,............
,,,::,,,:::,,,,,,,,:::,,,,,.,:::;:,,,.....,;::;;:...:+.,:,:,,,,,......
,,,::,,,,::;::,,,,,,:,,,,,......,::,::::::,....,..,:,,......,,,,,:,...
.....,,,,,,,::,,,,,,..........................,::,,,,,,,...,,,,,.,:...
..............................................:,:..:;,,:;;:,,,....:,..
..............................................:;;;;;:,,;,,,,,,,,,;:,..
..............................................,,,,,,,,,,,,,,,,,,,,,,..
......................................................................
......................................................................
......................................,,,,,,,::::,....................
...................................,,:,,,,,,,,,,,:,...................
..............................,,,,,:,......:,:::,:,...................
.........................,,,::,,,.....,,,,.:,.,,,,....................
......................,,:,,,......,,,,,,,:.:,.........................
..................,,,:,,,,,,,,:,,,,,.....:.:,..........,,,,,..........
...............,,,,,,,,,,,,,,............:.:,.........,:.:,:..........
............,,,:,,,,,,...................:,:..........,::,:,..........
......,,,,;::,,:,,,,,,,,,,,,,,,,,,,,,,,,::::,,,,,,....,:,.,,..........
......,,,,::::,,,,,,,,,,,,,,,,,,,,,,,,,:;,,,,,,,,,..,:,.,,.:..........
............................................,.......:,..,,.:..........
............................................;:......:...,,,:..........
............................................,....,,,:...;:,:..........
..............................,:.....,,,,,,,,,,,,,,:...,::.:..........
...........................,,,,;:,,:::,,,,,,,,,.......,:,:::,,,,......
...........................,,,,,:,:,,,,,,,,,,,,,::,,,::;+;::,,,,......
.................................,.....................,,,............
......................................................................
.....................................::::.............................
....................................,;,;::............................
....................................:;,:;,............................
..............................,,,,,,,+*.::............................
.......................:+::;;;:::::::,,..;,...........................
.......................,,,,,::::::::+::..;,...........................
....................................;,...;,...........................
....................................::..::............................
..................,,......,,........,;..::............................
................,;::;,...,+,........,;...;,...........................
................:,.;;:..............,;...::...........................
................,:::::,....:.........;..,;,...........................
................,,;;,,;:..,*,.......,;..::............................
....,++::;;::::::,,,,..;...:,.......,;..;,............................
.....,:,,:::::::::+::,.;,..+;.......,;.,;.............................
.............,;:::+:...;,..,,........;.:;.............................
.............:;.:::;:,.::............;:.;,............................
..............::.;..,:,.;............,;.;,............................
...............::,;....,;.............;,;.............................
................;:;*::::,.............;,;,............................
.....,,,,,,,,,,:;::*+,,,,,,,,,,,,,,,:;;,:;,,,,........................
....,:::::::::;;::::::::::::::::::::;:,,:::::,........................
......................................................................
......................................................................
......................................................,,+;............
................................................,,,.,:;:,,............
..............................................,:,:;:::,..:;...........
..............................................;:,:,::,...,:...........
............................................,:::,,:,..................
..........................................,:,,..;,.........,,,,,,.....
..........................................:,...,:........,,,....,:....
.....................,,,::,..............,:...,:........,,..,,...:....
.................,,::::::+:..............,:..,:........:,...:,..,:....
...............,:::;:,...,,,..............;...:.......,,...,;...,,....
.............,:,,;;;:::.,,::..............;...,:......,,.,,,;...:.....
............,:..,,;:;:,...................:,..:,.......:..,.,,.,,.....
...........,:....,:.,.....................:,..;........,:,:,,:.:......
..........,:...,:,:.......................::.,:.........,,,:.,,,,.....
..........:,..,::,:..,....................,:.,:.........,,:,:.:,,.....
.........,:....::::.,*,....................;,::.........,,,,:.::,.....
.........:,.:,.,:::..,.....................:,,:...........,,:,::......
.........:,.::.,::;........................:,,:.............:,,:......
.........:,,::,,:,;:.......................:,:,.....,,,,,,;:::,:,,,,,.
.........:,:,,:,:.:;.......................;,:......,,,,,,:,,,,,,...,.
.........:::..:::....................,:::;::,;,,,,,,,,,,,,............
.........:,:..:,:....................,,,:;:,,,,,,,,,,,,,,.............
.........:,:..,,:,....................................................
.........::,...::.....................................................
...,,,,,,:;:,,,;;,,,,,,,..............................................
...,,,,,,;:,,,,:::,,,,,,..............................................
......................................................................
......................................................................
......................................................................
......................................................................

1) Spinal Twist Variation. Sit in Easy Pose and interlock the hands behind the neck at the hairline. Holding the upper arms parallel to the ground, inhale and twist to the left, exhale and twist to the right. Continue at a medium pace for 3 minutes.

2) Yoga Mudra. Sit in Easy Pose with hands interlocked at the base of the spine. Begin Breath of Fire, alternating between this posture and Yoga Mudra for 2 minutes. Move at a steady pace in coordination with the breath.

3) Come up into Back Platform Pose with the head dropped back. Then lower the buttocks to the floor and bring the head straight, in line with the spine. Create a steady rhythm alternating between these two positions with Breath of Fire for 1 to 1,5 minutes.

This exercise increases the strength and flexibility of the pelvic area and releases the pelvis if it is locked.

4) Squat in Crow Pose and extend the hands straight in front, parallel to the floor, with the palms facing down. Inhale and stand up, exhale and squat down. Repeat the cycle 26 times.

5) Front Bends. Stand up with legs shoulder- width apart. Extend arms above the head, palms facing forward. Inhale and stretch back as far as possible. Exhale and bend forward to touch the floor. Repeat the cycle 26 times.

6) Side Stretch. Stand up straight and extend your arms above your head. Inhale and bend to the left, then exhale and bend to the right. Repeat the cycle 26 times. Then relax the arms.

Page 154

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
.......,,,,,::,.....................,,::,.............................
.......::,;,.,;,,,,................,:,,,:.............................
.......,;,+,,:+::,;,...............,;.,,:,............................
....,...,:,:,:;;,,:.................,::.,;:,..........................
....:,...:,....,.:,...................:,..,:,..........::::...........
........,:...,:,,:...................:,..,:.:,...::...,+,:,...........
........,:..::,.:....................:,...,;,:...:,..,+,,:............
.........:.....:,....................,:...,::,:......:+.:,............
........,:.....:,.................,,,,;,..,:,::,.....+;.:.............
....,,::,,.....,::,,............,;::::;:,..:.,::,....*,.:,............
,,,::,,,:::,,,,,,,,:::,,,,,.,:::;:,,,.....,;::;;:...:+.,:,:,,,,,......
,,,::,,,,::;::,,,,,,:,,,,,......,::,::::::,....,..,:,,......,,,,,:,...
.....,,,,,,,::,,,,,,..........................,::,,,,,,,...,,,,,.,:...
..............................................:,:..:;,,:;;:,,,....:,..
..............................................:;;;;;:,,;,,,,,,,,,;:,..
..............................................,,,,,,,,,,,,,,,,,,,,,,..
......................................................................
......................................................................
......................................,,,,,,,::::,....................
...................................,,:,,,,,,,,,,,:,...................
..............................,,,,,:,......:,:::,:,...................
.........................,,,::,,,.....,,,,.:,.,,,,....................
......................,,:,,,......,,,,,,,:.:,.........................
..................,,,:,,,,,,,,:,,,,,.....:.:,..........,,,,,..........
...............,,,,,,,,,,,,,,............:.:,.........,:.:,:..........
............,,,:,,,,,,...................:,:..........,::,:,..........
......,,,,;::,,:,,,,,,,,,,,,,,,,,,,,,,,,::::,,,,,,....,:,.,,..........
......,,,,::::,,,,,,,,,,,,,,,,,,,,,,,,,:;,,,,,,,,,..,:,.,,.:..........
............................................,.......:,..,,.:..........
............................................;:......:...,,,:..........
............................................,....,,,:...;:,:..........
..............................,:.....,,,,,,,,,,,,,,:...,::.:..........
...........................,,,,;:,,:::,,,,,,,,,.......,:,:::,,,,......
...........................,,,,,:,:,,,,,,,,,,,,,::,,,::;+;::,,,,......
.................................,.....................,,,............
......................................................................
.....................................::::.............................
....................................,;,;::............................
....................................:;,:;,............................
..............................,,,,,,,+*.::............................
.......................:+::;;;:::::::,,..;,...........................
.......................,,,,,::::::::+::..;,...........................
....................................;,...;,...........................
....................................::..::............................
..................,,......,,........,;..::............................
................,;::;,...,+,........,;...;,...........................
................:,.;;:..............,;...::...........................
................,:::::,....:.........;..,;,...........................
................,,;;,,;:..,*,.......,;..::............................
....,++::;;::::::,,,,..;...:,.......,;..;,............................
.....,:,,:::::::::+::,.;,..+;.......,;.,;.............................
.............,;:::+:...;,..,,........;.:;.............................
.............:;.:::;:,.::............;:.;,............................
..............::.;..,:,.;............,;.;,............................
...............::,;....,;.............;,;.............................
................;:;*::::,.............;,;,............................
.....,,,,,,,,,,:;::*+,,,,,,,,,,,,,,,:;;,:;,,,,........................
....,:::::::::;;::::::::::::::::::::;:,,:::::,........................
......................................................................
......................................................................
......................................................,,+;............
................................................,,,.,:;:,,............
..............................................,:,:;:::,..:;...........
..............................................;:,:,::,...,:...........
............................................,:::,,:,..................
..........................................,:,,..;,.........,,,,,,.....
..........................................:,...,:........,,,....,:....
.....................,,,::,..............,:...,:........,,..,,...:....
.................,,::::::+:..............,:..,:........:,...:,..,:....
...............,:::;:,...,,,..............;...:.......,,...,;...,,....
.............,:,,;;;:::.,,::..............;...,:......,,.,,,;...:.....
............,:..,,;:;:,...................:,..:,.......:..,.,,.,,.....
...........,:....,:.,.....................:,..;........,:,:,,:.:......
..........,:...,:,:.......................::.,:.........,,,:.,,,,.....
..........:,..,::,:..,....................,:.,:.........,,:,:.:,,.....
.........,:....::::.,*,....................;,::.........,,,,:.::,.....
.........:,.:,.,:::..,.....................:,,:...........,,:,::......
.........:,.::.,::;........................:,,:.............:,,:......
.........:,,::,,:,;:.......................:,:,.....,,,,,,;:::,:,,,,,.
.........:,:,,:,:.:;.......................;,:......,,,,,,:,,,,,,...,.
.........:::..:::....................,:::;::,;,,,,,,,,,,,,............
.........:,:..:,:....................,,,:;:,,,,,,,,,,,,,,.............
.........:,:..,,:,....................................................
.........::,...::.....................................................
...,,,,,,:;:,,,;;,,,,,,,..............................................
...,,,,,,;:,,,,:::,,,,,,..............................................
......................................................................
......................................................................
......................................................................
......................................................................

7) Rhythmic Kick. Remain standing. Place your hands on your waist and kick your legs forward alternately, keeping them straight. With each kick, chant HAR, placing the tip of the tongue against the palate for the "r" sound. Kick rapidly once per second for 3 minutes.

......................................................................
.............................................,:;;;:...................
............................................,+:,,,+:..................
..............................,,............:?::..+*..................
..............................+;............,%;...+;..................
..............................;,.............**:..:+,,................
............................................,:++...,:;;:..............
...........................................;;,,.......,:+,............
..........................................,?:.......,;..:+............
..........................................;*:........:+..;+...........
.........................................:+,;.........;*,.;+..........
........................................,+,,?........,+:*:.;;.........
........................................,+.,S;.......;;;;.,+:.........
.........................................;+.?*.......++;.:+:..........
..........................................;:**......,+;,;;,...........
...........................................;:;....::,,++,.............
...........................................,*%:..+?*;:*:..............
............................................;+,,,,:::.*,..............
............................................+,.+,....;;...............
............................................*.;;....+:................
...........................................,+,+,...;;.................
...........................................,++:...;;..................
...........................................,%;...+:...................
...........................................,%,.,*:....................
...........................................;;..*?.....................
...........................................;:.,%;.....................
...........................................*,.,*+,....................
..........................................,*..;:;;....................
..........................................;;.+;.;;....................
.........................................,*.;%..+,....................
.........................................+:,++:.*.....................
........................................:+.;::;.*.....................
......................................,;;.,,*+:.+:....................
..............................,::::::;S%**?%?;::;*;;;;;;;:;:,.........
..............................,,,,,,,,,,,,::::,,,,,,,,,,,,,,..........
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
...........................:;;:.......................................
..........................;;,,;;....,?*...............................
.........................,%;;:+%,...,+;...............................
.........................,?:*:;*......................................
........................,,+;:+?:,.....................................
.....................,:;;::...,:;;;,..................................
....................:+:...........,;;.................................
....................*,.,.........,..*,................................
...................,*..+,.......,+..+:................................
...................:+.,%,........*..*,................................
...................;;.++;.......,%:.*,................................
...................:+,,;?......:+;,:+.................................
....................:*+:+;:;;:;+::*+,.................................
.........:;;;;;;;+**;:,::::?S*:;:,,:;**+;;;;;;;:......................
...............:+::,;;;::;*?*;;;;;;;,.,;;.............................
...............;+:,,,,,,:+++++;:,,,::;;;;.............................
................,::;;;;;;::::;::::::,,,...............................
......................................................................
......................................................................

The Tantric Har tape works well with this.

8) Meditation for the Tenth Gate: To Experience Your Boundlessness. Sit in Easy Pose with the spine pulled up straight, chin pressed down lightly. Place the hands in the lap, palms facing up, right palm resting in the left, pads of the thumbs touching. Focus the eyes upward, guiding the attention to the top centre of the head, the Tenth Gate (Crown Chakra). Mentally say the mantra HAR HAR as you pull the Navel Point in. Then, holding the navel in, press the tip of the tongue against the roof of the mouth and mentally say the word MUKANDAY. Concentrate deeply and immerse yourself in this meditation to experience the radiance of the Sahasrara. Experience your boundlessness. Feel yourself expand beyond time, beyond space, into a realm of total peace and joy. Continue for 11-31 minutes.

Singh Kaur’s Har Har Mukanday from the Crimson Series works well with this.

COMMENTS: To reach the subtle realm of ether where we are by nature boundless, we must first set a firm foundation on earth. Practising this kriya—which primarily works on the pelvic region—is a means of setting that foundation. Then the meditation launches you into the realms of Infinity. Physiologically, the pelvis acts as a foundation, the point of balance for the torso and the lower foundation on earth. The female pelvis is especially delicate because the bones aren't fused together and are therefore easily misaligned. Chronic misalignment, tension and inflexibility will eventually show their effects on physical and emotional well-being through sciatica and menstrual irregularities, and in men, such conditions as impotency.

Page 155

......................................................................
...............................................,::;::.................
..............................................++*+:;;*,...............
............................................,*S*++:;+;*:..............
...........................................;%*:;,;;;:*;+;.............
..........................................:%*,;,;*,..:+:*;............
..........................................?+,.,+?*?+....;%,...........
.........................................,*..+%%?;*%?:,.,+;...........
.........................................;+,*?+;:.,;++?;,,*,..........
.................:;+;+*+;:,.............,?;;;*%;;;:+*?;:;:?,..........
...............:?*+;*,:?**S;.........,;;;:;+::;:,:::::;+:,;+:,........
..............,%%;**?*;*+:**:,.....:+;:.,;+;;;++?;,**++;;;,,:++,......
............,;*++*++:+++++*???*:..;+,,:;;,,:+;:::;*;:::;*+**+:,+;.....
...........:?::++:..,;,;;;;;:+??;.;.,;:;;;;:+;..;?%*,.,*:,,:;+:.;+,...
..........:?;,;:,;:,.:,.,:;:,,:??+..,:+:.....*+,,:::,;?+.....,++.,:...
.........,?;.;:,++;,:;,:;+:;+*+:?%;.,+,......;+;+++;+:;+.......+;.....
.........+*,,;.,+;+,,?*+**+:;;;,:%:.,,.......::...,,..,:........:.....
........,%;.,,,.,:;;;+;+,.......:*....................................
........;*;,,.,.;+*+*,.....,....+;...++.....::,.......................
........;+;.,.,.*+*;;..........,?,.,**S,..:??S;.......................
........:*;.;;.;*?,.,;,...,,.:;?+..*?,*.:+*:;+........................
........,?*,+;.:S:..,,....,:;*%+..:%::*;;+:;+.,:;,....................
........,?;;;,..*,.........,+??..,**.;*;+,;*;**?S;....................
.........*;:...,?.,........,+%:..;?;.,;;.;?*+;;;:.....................
.........*;,...,?,:;.......+?++:+?+......+;:+*+;+;....................
.........*:.....;+.:,...:;???;,:;:.........+?+++%+,...................
.........?:......,......;*;,++;.............:;+;,.....................
........,S,........,::,:*,..+:+,..........,++,........................
........:?,;;;+++;;,++;;,...+,*,........,++:..........................
........??;:,,,,,:+*?.......+,;:......,+?;............................
.......:?,.........,+:......;:,+......*;..............................
.......*:...........,?,.....+,++.....:+...............................
......,+.............;;....;;;?.....,*:...............................
......*:.............,*...++,?,....,+:................................
.....,*...............*,,+;.*:....:+,.................................
.....:+...............:*+:.+:....:*,..................................
.....:+................;?,;+.....*,...................................
.....:+....,............,?+.....;;....................................
.....:;....++,...........:;....:+.....................................
............:,............,....:,.....................................
......................................................................
......................................................................

Kundalini Yoga Gheranda Samhita

......................................................................
............,;;+;;:,..................................................
..........,;;+,+::??:...,+++,.........................................
..........,*..;*:+#+,..:?+;;?,........................................
..........:+:;****:....*+;,:*;........................................
..........*?;,;+,......+;+;+*;........................................
.........*@?...+:.......++?++.........................................
.......:S@@S;..+,...:;;?;,,,+*;;,.......,,,,..........................
.......+@@@@?.,;...;+,:@,.*:;@,:+,....;+;+;++:........................
........;@@@%.,:..:+.,#@;,S+?@%,,+,..,+,.:+:,+:.......................
.........S@@?,;:.:+;;+%???%?%S#;::+.,;.,;;::+**.......................
.......,,+@@+,;?:+::::*S@@@@#S+;;,+:;:+++++++;,..,:;;:................
.......;+.S%+.;:+;;;;++@@@@@@@::;;;+%#*...;.....;*:;+%:...............
.......,:.*,+,+,;:.,++:@@@@@@S...,S@@#:..,;....;+,+:,?:...............
..........+.;;+,?,...:+*@@@@S++,.:#@@#?,.::..:,+:.;::+,...............
.........,+.;+::*...,+,.;#@#,.:+.:;@@@@,.;..,:.;;:.,+.................
.........:;;;:;:+...:;...;@;...+:+;?@@@,.;:,....:;:;+,................
.........:+*?+:+;...:;...,?....+:,,;@@#,.+:....,?%:,,;,...............
.........,+,+:,?,...:;...,+....+,..;@?*;,;;...+#@;...;,...............
..........+,..;?....,*...,;...,+...;?.;,,:;,.:@@@*;..;,...............
..........:;..**.....+,..:+...;:...;;.;,::;.,:S@@@*.,;................
..........,;..;?.....:;..,;...+,.::;,.;:;,;.;+*@@@*.::................
...........*,.,%:.....+,.,;..,+,,:.;,.;,+,;..,,#@@+.;,................
...........:;.,?,.....+:,:+,,;*:...:;.;;+::....S@S:.+:................
...........;:.;+......+,:;*:,;:....,;.,%+;.....#*::,;;,...............
...........+,.?:......+.,:?:,;,.....;,:+::....,*.;,;,;,...............
...........+,,?,......;:,:;..;,.....::..::....,;.;,;,;................
........,:;+,:*,......,*::+.:;......::..;:....:+.;::,:................
........,+++.+;,......,;,;*.;,.......+,.:+....,*.++;,:................
.......:;++::+.....::..:;;*,;........:;.,*.....*,,*;:,................
.......:;::::,.....,...;::+.+,.......,+..*.....+:.:.;.................
...............:;....,+:,++;,;:.......+.:+.....+:..::.................
...............,,....,++;,.;;++.......*.;:.....:+..;,.................
...........,:,..............,,........;,+,.....,*..::.................
...........:,........................,?,+,......+,.:;.................
........::.........,,:::::,.......,;*%+,;;......;,.:,.................
.......,:.......,;++*+;;;;+?;,....:++;::;:......;:.;..................
....,;,......,,;??**??S??+:;*+,.................::,;..................
..,,,,....,;;+;?::+%%%S%S;..,?%;:,..............+,::..................
,;:,....,+*,,;;;.,:::**:,;,;;%+,:+:..........,;*?,:;..................
,*;,...:+:..,;;++++,,;:::+S%*;,..,;:........,*%+;;;:..................
......;;....::,,;+?*++*?*+*:,:..,..;;.................................
.....;+,,...,,.,,..,,.,,........,,.,?:................................
....,+,,,:..:,.:,............:...;..;*................................
....;+,,.+?:;++;:,.:,.....,,,+,,;+,,,?................................
....:;.,;*;+;;;;:+::;,::,;;,;*,,*;+,.*,...............................
....,;:;++,......,,.....,...,....::..+,...............................
....,+:+,........................,,;,;,...............................
.....*,:..........................,:;*................................
.....*;,...........................:*+................................
....,+;,..,,.,,...............,....;**................................
....,+;,..,+;:;+?;,......:++;::,...;*:................................
.....++,..;#?,..+?*:....:*;:..?*..:*?,................................
.....,*+..:*??;;+*:;...,;;+++*?*..:?,.................................
......,+:....;::,,.......,,:;:....*:..................................
.......,?:.......................+;...................................
........:%:.......;;...,;.......;+....................................
.........++:......,;;:;;,......+*.....................................
.........:;:;,..,;*++++;++...,+?....,,,,,,,,,,,,......................
.........,*.,::...;+;++;;,.,:::*;+?+++;;;::::;++*++:..................
..........*,..:;,...,::,.,::,;%S%*:.............,,:*?;................
........:+;....,:;:,,,,:;;:,;?%+,.......,,,,........;%*:..............
....,,:;+,........,,,,:,,.,??%,......,:;;;*:;+:,.....:+*:.............
....::,............,,.....??+:......:;:;.+*+,;:;:.,...,;?,............
...................;?;:,.:S+,.,::+;*%*;;,,++?*:;*+;::.,:?+............
....................::...%?+,,;,.:;:::+*;;:;*;,,;*?;,..,?%,...........
........................:%;,..,:?S%##?:....:;,+%@S%#?,.,**:...........
........................;%;:.:%?*++?+;,...,;:,:,:;;;+*,,+*,...........
........................;?+,.:+,........:;;:;;.......,,.+?,...........
........................;+;,............++;.;;,.........?%,...........
........................;**+,............:;;;;,........,*;:...........
........................,+:;,.........,:**+**+?+,......:?+,...........
.........................:;+;,........,;+;;+;;;;,......;:*,...........
..........................:*:,........................,?:+............
...........................+?;:..........,,,,.........*?%,............
............................??;;,.....,:;;:::;+:,,,,;?+;:.............
............................,%+:%%++**+:,.....::;::;:*:+..............
.............................,?+;%:,,:,.......,;,...+;*;..............
..............................:%;*+..,;:.....,+,....%?+...............
...............................:*?;...,;.....;,.....S;................
................................,*;....;.....:.....,%,................
.................................:+....:,....,.....:%.................
..................................*,...,,..........;;.................
..................................*,...............?;.................
.................................:+,...............:*:................
..............................,;+;..................,+:...............
...........................,:;+:,.....................::,.............
.........................,++:,..........................::,...........
..........................,...........................................
......................................................................
......................................................................
......................................................................

1. Tilt the head slightly back, keeping the eyes open, and hold with gentle breathing for 2-3 minutes. Good for singers: For clearing the Pharynx and phlegm.

2. Prayer Pose with long, deep breathing for 2-3 minutes.

Sublimates the sexual drive and aids concentration.

3. Feet together, tilt the head way back with eyes open, and do Breath of Fire for 2-3 minutes.

For mind & will power.

4. For developing merory: Stand up and focus the eyes on a spot 5 feet ahead of the toes, with Breath of Fire for 2-3 minutes.

Good for mental fatigue and improves memory.

5. For developing the intellect: Press chin into the notch in the sternum and do Breath of Fire for 2- 3 minutes.

“By doing the Jalandhara Bhanda, the nectar that drips from the 1000-petaled lotus is not burnt up in the digestive system, and it controls the life force, kindling the Kundalini”.

6. Improving eyesight: With all your will, stare at a spot between your eyebrows, feet together, and head tilted back. Do this for 2-11 minutes.

Stimulates the junction of nerves between the eyes and ears, and aids the muscles that move the eyeball, the iris, and the coordination of those muscles. Prevents blindness and cures all eye diseases. Throw away glasses in 40 days of practice.

Page 156

......................................................................
............,;;+;;:,..................................................
..........,;;+,+::??:...,+++,.........................................
..........,*..;*:+#+,..:?+;;?,........................................
..........:+:;****:....*+;,:*;........................................
..........*?;,;+,......+;+;+*;........................................
.........*@?...+:.......++?++.........................................
.......:S@@S;..+,...:;;?;,,,+*;;,.......,,,,..........................
.......+@@@@?.,;...;+,:@,.*:;@,:+,....;+;+;++:........................
........;@@@%.,:..:+.,#@;,S+?@%,,+,..,+,.:+:,+:.......................
.........S@@?,;:.:+;;+%???%?%S#;::+.,;.,;;::+**.......................
.......,,+@@+,;?:+::::*S@@@@#S+;;,+:;:+++++++;,..,:;;:................
.......;+.S%+.;:+;;;;++@@@@@@@::;;;+%#*...;.....;*:;+%:...............
.......,:.*,+,+,;:.,++:@@@@@@S...,S@@#:..,;....;+,+:,?:...............
..........+.;;+,?,...:+*@@@@S++,.:#@@#?,.::..:,+:.;::+,...............
.........,+.;+::*...,+,.;#@#,.:+.:;@@@@,.;..,:.;;:.,+.................
.........:;;;:;:+...:;...;@;...+:+;?@@@,.;:,....:;:;+,................
.........:+*?+:+;...:;...,?....+:,,;@@#,.+:....,?%:,,;,...............
.........,+,+:,?,...:;...,+....+,..;@?*;,;;...+#@;...;,...............
..........+,..;?....,*...,;...,+...;?.;,,:;,.:@@@*;..;,...............
..........:;..**.....+,..:+...;:...;;.;,::;.,:S@@@*.,;................
..........,;..;?.....:;..,;...+,.::;,.;:;,;.;+*@@@*.::................
...........*,.,%:.....+,.,;..,+,,:.;,.;,+,;..,,#@@+.;,................
...........:;.,?,.....+:,:+,,;*:...:;.;;+::....S@S:.+:................
...........;:.;+......+,:;*:,;:....,;.,%+;.....#*::,;;,...............
...........+,.?:......+.,:?:,;,.....;,:+::....,*.;,;,;,...............
...........+,,?,......;:,:;..;,.....::..::....,;.;,;,;................
........,:;+,:*,......,*::+.:;......::..;:....:+.;::,:................
........,+++.+;,......,;,;*.;,.......+,.:+....,*.++;,:................
.......:;++::+.....::..:;;*,;........:;.,*.....*,,*;:,................
.......:;::::,.....,...;::+.+,.......,+..*.....+:.:.;.................
...............:;....,+:,++;,;:.......+.:+.....+:..::.................
...............,,....,++;,.;;++.......*.;:.....:+..;,.................
...........,:,..............,,........;,+,.....,*..::.................
...........:,........................,?,+,......+,.:;.................
........::.........,,:::::,.......,;*%+,;;......;,.:,.................
.......,:.......,;++*+;;;;+?;,....:++;::;:......;:.;..................
....,;,......,,;??**??S??+:;*+,.................::,;..................
..,,,,....,;;+;?::+%%%S%S;..,?%;:,..............+,::..................
,;:,....,+*,,;;;.,:::**:,;,;;%+,:+:..........,;*?,:;..................
,*;,...:+:..,;;++++,,;:::+S%*;,..,;:........,*%+;;;:..................
......;;....::,,;+?*++*?*+*:,:..,..;;.................................
.....;+,,...,,.,,..,,.,,........,,.,?:................................
....,+,,,:..:,.:,............:...;..;*................................
....;+,,.+?:;++;:,.:,.....,,,+,,;+,,,?................................
....:;.,;*;+;;;;:+::;,::,;;,;*,,*;+,.*,...............................
....,;:;++,......,,.....,...,....::..+,...............................
....,+:+,........................,,;,;,...............................
.....*,:..........................,:;*................................
.....*;,...........................:*+................................
....,+;,..,,.,,...............,....;**................................
....,+;,..,+;:;+?;,......:++;::,...;*:................................
.....++,..;#?,..+?*:....:*;:..?*..:*?,................................
.....,*+..:*??;;+*:;...,;;+++*?*..:?,.................................
......,+:....;::,,.......,,:;:....*:..................................
.......,?:.......................+;...................................
........:%:.......;;...,;.......;+....................................
.........++:......,;;:;;,......+*.....................................
.........:;:;,..,;*++++;++...,+?....,,,,,,,,,,,,......................
.........,*.,::...;+;++;;,.,:::*;+?+++;;;::::;++*++:..................
..........*,..:;,...,::,.,::,;%S%*:.............,,:*?;................
........:+;....,:;:,,,,:;;:,;?%+,.......,,,,........;%*:..............
....,,:;+,........,,,,:,,.,??%,......,:;;;*:;+:,.....:+*:.............
....::,............,,.....??+:......:;:;.+*+,;:;:.,...,;?,............
...................;?;:,.:S+,.,::+;*%*;;,,++?*:;*+;::.,:?+............
....................::...%?+,,;,.:;:::+*;;:;*;,,;*?;,..,?%,...........
........................:%;,..,:?S%##?:....:;,+%@S%#?,.,**:...........
........................;%;:.:%?*++?+;,...,;:,:,:;;;+*,,+*,...........
........................;?+,.:+,........:;;:;;.......,,.+?,...........
........................;+;,............++;.;;,.........?%,...........
........................;**+,............:;;;;,........,*;:...........
........................,+:;,.........,:**+**+?+,......:?+,...........
.........................:;+;,........,;+;;+;;;;,......;:*,...........
..........................:*:,........................,?:+............
...........................+?;:..........,,,,.........*?%,............
............................??;;,.....,:;;:::;+:,,,,;?+;:.............
............................,%+:%%++**+:,.....::;::;:*:+..............
.............................,?+;%:,,:,.......,;,...+;*;..............
..............................:%;*+..,;:.....,+,....%?+...............
...............................:*?;...,;.....;,.....S;................
................................,*;....;.....:.....,%,................
.................................:+....:,....,.....:%.................
..................................*,...,,..........;;.................
..................................*,...............?;.................
.................................:+,...............:*:................
..............................,;+;..................,+:...............
...........................,:;+:,.....................::,.............
.........................,++:,..........................::,...........
..........................,...........................................
......................................................................
......................................................................
......................................................................

......................................................................
...............................................,::;::.................
..............................................++*+:;;*,...............
............................................,*S*++:;+;*:..............
...........................................;%*:;,;;;:*;+;.............
..........................................:%*,;,;*,..:+:*;............
..........................................?+,.,+?*?+....;%,...........
.........................................,*..+%%?;*%?:,.,+;...........
.........................................;+,*?+;:.,;++?;,,*,..........
.................:;+;+*+;:,.............,?;;;*%;;;:+*?;:;:?,..........
...............:?*+;*,:?**S;.........,;;;:;+::;:,:::::;+:,;+:,........
..............,%%;**?*;*+:**:,.....:+;:.,;+;;;++?;,**++;;;,,:++,......
............,;*++*++:+++++*???*:..;+,,:;;,,:+;:::;*;:::;*+**+:,+;.....
...........:?::++:..,;,;;;;;:+??;.;.,;:;;;;:+;..;?%*,.,*:,,:;+:.;+,...
..........:?;,;:,;:,.:,.,:;:,,:??+..,:+:.....*+,,:::,;?+.....,++.,:...
.........,?;.;:,++;,:;,:;+:;+*+:?%;.,+,......;+;+++;+:;+.......+;.....
.........+*,,;.,+;+,,?*+**+:;;;,:%:.,,.......::...,,..,:........:.....
........,%;.,,,.,:;;;+;+,.......:*....................................
........;*;,,.,.;+*+*,.....,....+;...++.....::,.......................
........;+;.,.,.*+*;;..........,?,.,**S,..:??S;.......................
........:*;.;;.;*?,.,;,...,,.:;?+..*?,*.:+*:;+........................
........,?*,+;.:S:..,,....,:;*%+..:%::*;;+:;+.,:;,....................
........,?;;;,..*,.........,+??..,**.;*;+,;*;**?S;....................
.........*;:...,?.,........,+%:..;?;.,;;.;?*+;;;:.....................
.........*;,...,?,:;.......+?++:+?+......+;:+*+;+;....................
.........*:.....;+.:,...:;???;,:;:.........+?+++%+,...................
.........?:......,......;*;,++;.............:;+;,.....................
........,S,........,::,:*,..+:+,..........,++,........................
........:?,;;;+++;;,++;;,...+,*,........,++:..........................
........??;:,,,,,:+*?.......+,;:......,+?;............................
.......:?,.........,+:......;:,+......*;..............................
.......*:...........,?,.....+,++.....:+...............................
......,+.............;;....;;;?.....,*:...............................
......*:.............,*...++,?,....,+:................................
.....,*...............*,,+;.*:....:+,.................................
.....:+...............:*+:.+:....:*,..................................
.....:+................;?,;+.....*,...................................
.....:+....,............,?+.....;;....................................
.....:;....++,...........:;....:+.....................................
............:,............,....:,.....................................
......................................................................
......................................................................

7. Rejuvenating the cheeks: Join fingertips and close nostrils with thumbs. With eyes open, inhale through “crow beak” (puckered lips), hold the breath, and close the eyes, dropping the chin into the sternal notch, and puffing cheeks out with the breath. Hold as long as possible, then return head to normal, open eyes, and exhale SLOWLY through the nose.

This aerates the oral cavity, bringing fresh air where germs breed. Good for facial muscles, strengthens teeth, cures pyorrhoea caries, halitosis, and pimples!!! This practice makes a man free of old age symptoms and gives the longevity of a camel. Repeat several times.

Comments: It is a set for the head: All exercises are done standing up.

Exercises 1 through 5 are effective in curing states of mental and nervous strain, causing nutrition to flow to the brain tissues and glands. Bending the neck interrupts venous return and stretches the spinal cord and the peripheral nerves.

Page 157

Kundalini Yoga spinal set with Ardha Matsyendrasana

............,::,......................................................
...........:;+::;,....................................................
...........*;:,:;;....................................................
..........:?:;:;;+....................................................
...........:;;*;;,....................................................
..........,,+::;;,....................................................
........:;:*+..,?:+........,::,.......................................
........+,.+;;:;*,+,......,;;+;,......................................
.......,+.++,,:,,+;;,....,;+:,;;......................................
.......;;;;+::,,*:.;+....:+:;,;*..............::......................
.......+;;,*,.,+,.+:+....;+::+;+,.............;+,:....................
......,;+:+:;;+,,;:;:....,,+:+;...............,,,,....................
.....,;+::;..+,:+;:+;;++,;*+,+,.......................................
...,:+;+,,;:+:*:,,,:;;:,++*,,;+.......................................
...,,......;;:+:::::,..;++:.,.:;,.....................................
..........,*;+:........+,;;;+;:;*,....................................
...........::,.........+:.::;+:.,+;,.......,+;:.......................
.....................,++:;,;;,.;;+:;:.....:+*;;;......................
.....................+;,,+*:.,+:.+;;;:....+.,.,*,.....................
....................,+...*,,;+;;;+;;;+;:..++:,+*;.....................
.....................;;:;::;,.,+:;;+;;;*,.,?;,+,,.....................
......................,+;;+;::;;:,....;*,.,?;;;.......................
.......................*:+...,...........:*:.:*,......................
.......................;;;..............,;;,,.**:.....................
........................................:;:;+::++,....................
........................................,+,,;+;+:...........,,........
.......................................,++:;+.:;;,.......,;:;+;.......
.......................................;;..++.,+;,......:;:::?+.......
.......................................+,...+.,*;+;;+:..*;+::++.......
.......................................,;:,,+,;+;:;*:..,?+::++;.......
.........................................,:;;+?++:;;....:*;*+,,.......
............................................,++:,,,....,*;:*:.........
............................................,+:+.......:?..,+:........
.............................................+;:.....,;:+,;,,?;.......
.....................................................:+.;;;+,,*+;,....
.....................................................:+;.:,,+:,+?,....
...........,........................................;;;+.....;++,.....
.........,,...................................,,,..,+.,;;...,+;;......
..............................................+?;;+;*...*...:;;;......
...............................................:::::;;,.+,,,;;+.......
.....................................................:;;;;;:;;,.......
......................................................................
...,..................................................................
......................................................................
......................,,..............................................
.....................,+;,.............................................
........,,...,.......::;;;.....,;;+:..........................,,......
.......:;*,...................;+++;;+;...................,,+**:,......
......:;,,,..................:?+++;++;+..............,,:,;+*;:,.......
..,.,;:......................+%*:;:,+*+..........,,;,:,,;,:,..::......
....;,.......................;%++:++:%:........,,+:,:::,.......,;.....
...::........................,++,;+:*:,....,,:,,,,::,,..........::....
..,;.,,,...,,,,,,,.........,,.,*+;;*+..,,::,,,,,,,...............;,...
.:++***+;;;;:::::;:;:;;;;::;;*+;...,;+++;;;::;::,,::::,,,,..,,,,.::...
.,:;:++;:;;::::::::::::,,,...++;....+++.,..,,,:::::+::,::;;;++?**+;...
..,;.......,,,,,::,,::;:::;;:+:+:,.:*,+:+;:::::::;:;::::;::;:;*;,::...
...;,....,....,,:,:,:,.,,::,*;.,:;;;,.:*:,,......................;,...
...,;......,:,:,,:,;::,:,,..+:...:,:,..*,.......................:;....
....,:,,:;:;::,:,:,,........,?:;;:.:;:*;.......................,;.....
....,:*::+;,,,...............*,......;+.....................,.::......
...,+::?::...................*:......*:....................,+;:.......
............................,*+:....,?;....................:;,,.......
................,:::;;;;;::;;,.*,...+,;;::::::,,,.....................
..............,+;::;;;;:;;::,,,+:;;++;;;:::;;;;::;;:..................
..............:+...,.,,,.,,,:::;;+;;++;;::,,,,,....++.................
...............:;;;::;;;:::;;;:;;+++;;:::,,,,,,:::;*,.................
..................,,::::::,,,.......,,,,::::;:::,,,...................
....................................,.................................
......................................................................
......................................................................
......................................................................
......................................................................
................................................,.....................
...............................................,;+....................
...............................................,:;::..................
.............................,,,,,,,,..............,..................
........................,:;;;;:::::::;::,.............................
......................,;*;;:::;.......,,:::,,:;;;:....................
.....................:+,...:::+:::::,,,,,,:;**::??;...................
....................,*;,,,......,,,::,:,,,,,::::*%+...................
...................:*+,::;+++;::::,,.,,,:::::,,+:,....................
.................,;::;,:.:+;;*+;*+;++*+;;;:::::,+.....................
.................+,.:;*;:;;::,,,,,,,,;+++;...,:;*,....................
................:*;.:+;.+,......................*:....................
................;;+*+:::+;,....................,+,....................
.................,:;;::,,::::::::::::,,,:::::::;,.....................
.............................,,,,,,,,,,,,,,,,.........................
......................................................................

1. Ardha-Matsyendrasana (Spinal Twist): Seated in Easy Pose, cross the right leg over the left knee. Left arm reaches around the outside of the right leg and grabs the right foot or ankle, twisting the spine and neck to look over the right shoulder. Sit evenly on both buttocks, not on the heel, and keep the spine perfectly straight. hold the pose with Breath of Fire for 6 minutes. Inhale, hold, pull Mula Bhanda, and relax. Reverse arms and legs and repeat. Then relax with long, deep breathing for 2-3 minutes. (The longer you remain in the pose, the easier it is to maintain.)

2. In Easy Pose, extend arms straight out to the sides, hands in Gyan Mudra. With Breath of Fire, raise and lower alternate Arms slowly (8- 12 breaths per stroke) for 6 minutes. 3. Yoga Mudra: Sit in Lotus Pose

or Siddhasana, and lower the head to the ground, clasping the hands in Venus Lock on the back.

Chant

Ek Ong Kar

Sat Nam

Siri Wha Guru

for 5-11 minutes, pulling the locks and spinning energy up the spine.

Comments: This is an excellent preparation for meditation, because it increases spinal circulation and raises Kundalini energy. Spinal twist is practiced for obtaining Siddhis (supernatural powers), and it is a good way to release the spine.

The 2nd exercise opens the heart chakra, and the third brings Kundalini energy up the spine. Gururattan Kaur.

Yogi Bhajan August 18, 1969 (from "Sexuality and Spirituality")

Page 158

SS#@@@@@##@@@@@@@@@#@@@@@@@@@@@@@@@@@####???S?******SS##S#*??*?%??%%S%
#SS@@@@@##S#@@@@@@@@@@@@@@@@@@@@@@@@@@@#####S??*+***%?S%?**?S#??%%*%%S
@##@@@S%??*?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@##S%%?+*%%*++?SS??S#SS######S
@@@@@@*;+*?%##@@@@@@@@@@@@@@@#############SS##??**?**?**?%SSS@@@@###%*
%%S@@@S%%%%%SSSSSSSSSSSSSSSSSSSSSS#####SSSSSSS%**++*?%???SS%S%%S##@@SS
*?S@@@#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%*++**%S%?SSSSSS%?#@#@@@#
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#####S???**?S#SS#@#SS###@@S##@#
@@@@@@@@@@@@@@@@@##@@@###SSS%%%%???????*????**?+**?S%##@###SS@@@@@@@@@
#################SSS%%%%?***+++;;;+++++++**?%SS%*+*?S####@@@###@@@@@@@
???************++++++;;+;:::;++++++++*****??%SS#S%%S%S###@@@####@@@@@@
+++++++++++++++++++++++;,...,:;+*+*****???%SS####@S%?S###@@#@@@@#S#@@@
++++++++++++++++++++++:....,:;+*****???%%%###@#@@@S??%######@@###@@@@#
+++++++++++;;;;++;++++:,,,;+?%?S??????%S##@@@@#@@%?%*%SSS#@@@@###SSSSS
+++++++++++++;;++;+++++;?%%%%%%SS%????%%#@@@@##@S+??++*S##@@@@@##S%%?%
++++++++++++++;++++++++;+%%%%S##S#SS%%S%%@@@@#@#+++;;;*?*S###@@@SS%***
++++++++++++++++++++++++++**#@@%++*%%S#%%S@@@@@?;;;;;;;;;+**%#S#SSSSSS
++++++++++++++++++++++++++++?SS?+++*######@@@@#+;;;;+;++;;+*%SS#@@####
++++++++++++++++++;++++++++++:*?;+;?#?%%#@@@@@S;+++;+;+++?S#SS##@@@#@#
+++++++++++++++++++++++++++++;*?+;;*#;+?S@@@@@%++++*???S####S#####@@##
+++++++++++++++++++++++++++++;+?++++#%++%@@@@@*+;++*%###S####S###@####
+++++++++++++++++++++++++++++;+*++++S@*;?#@@@#+;;;+;++++?S#####@@@@@@@
+++++++*++*++++++++++++++++++++*+++;S@?+*#@@@S;;++++++++++*%###@@@@@@@
++++++**+**+++++++++++++++++++;*++++?#%;*S@@@S;;+++;++;;++;+*?%S%S#S##
++++*****+++++++++++++++++++++;+++++++*;*??%%*+**?%%%%%%?**+;;+++++++*
++++*+**++++++++++++++;;+++**+;++++++;*;++;++++??%%%S#####S?++;;;;;+++
+++++++++++++++++++++++;;;;::::;;:;;;+?+;+:+******;::;??**+;+;;;+;;;;;
++++++++++**+++++;;:;;:,,.....,:;:,,+?%*:::;??++;:...:;;;++;+;;;;;;;;;
++***+++++++++++;,..................,::::;::;:,,:,,,,;+++++;;++;;;;;;;
++*++*****++++++++;:,,,.................,,,...;++++++++++++++++++++++;
++**++++*****+++++++++;;::,,............,:;;;+++++++++++++++++++++++++
++*++++++++++++++;+++;;++++;;;;:,,..,:,:+++++++++++++++++++++**+++++++
+++++++++++++++++++++++;+++;+++;;;+;**+**+++++*++++++++++;++++++++++++
;++++++++++++++++++++++++;;++++;++*++*****++++++++**+++++;++++++++++++
++++***+++++++++++++;;++;+++++++++++******++++++++++++;+++++++++++++++
+*++++*++++++++++++++;+++++++*+++*++++**+***+*+++++++++++++++++;++++++
*+++++++++*++++++*+++++++++++********++++****++++;;+++++++++++++++*+++
++++++++++++++++++++++;+++*+++***+***+++++****+++++++++++++++**+++++++

*+++++++++++++++++++++++++++++++++;++++++++?%S%%%S#@#@@#@@@#S#@@@##S%%
++++++++++++++++++++++++++;++;+;;;;;;;;;;;;+?SS??%#####@@@##@@@@@SSS?%
++++++++++++++++++++++;++++++++++++++++;;++;*+?%*%SS##@@@####SSSS?%*S#
++++++++++++++++++++++++++++++++++++++++;;;;;+?*++?S##@@@@###S%??S@#S?
++++++++++++++++++++++++++++++++;;+++++++++;+++;;+***S###@@SS%??*?S@#?
++++++++++++++++++++++++++++++++++++++++++++++;;++;;+++?SS#####SS%%###
++++*++++++++++++++++++++++++++++++++++++++++;;++++;;+*%SS##@@####S##%
+++++++++*++++++++++++++++++++;++++++++++++++++++++?%S##S###@@@@###@@#
+++++*++++++++++++++++++*++++++++++++;;+;;++++*?SS##@@#######@@##@@@@@
++++++++++++++++++++++++++++++++++;;+++;++++;+++%%??+?#SS##@@#@#@@@@@@
++++**+**+++++++++++++++++++++**???***+;;++++?%%S?;++;;;*#@@@@@@@@@@@@
+++******+++++++++++++;:+*++*?%%%%%SSSS%%%%%S##SSSS##S%%?###@@@@@@@@@@
++*****+++++++++++****???*?**???%SSSS########SSS###@S+%%+????%?%SSSS%%
+*****+++++++;:,,,;*?????%%%??*?+;;;;+#########@@@@#S%%*++;+;;++++++++
+++*++++++++;,...,:+***?????????*;;:;?#####@@#S?*?%**++++;;;;;;;;;++;+
++++++++**+;...,:;?*?%??%%%%%%%%%S?+?#####S?*;,..:;;+++++;;;+;;;;;++++
***+++++++++;:;*?%SSS##SSSSSSSSSSS*+?%?*;:,,,,,,:++++++;++;;;;;;+;;;;;
*++*****++++**%SS%?*?##@@########S*++:::.,;+++++++++++++++++++++;+;;+;
**++++*****++++*SSSS###%????%%??*;,,::;+++++++++++++++++++++++++++*+++
*++++++++++++++*?%??***++;;;::,,:;:;+*++++++++++++++++++**++++++++++++
++*+++++++++++++;+++++++++++++++**+**++++**+++++++++;++++++++++++++++;
++++++++++++*+++++++++;+++++++*++*****++++++++**++++++++++++++++++++;+
++*+*+++++++++++++;++;++++++++++*******+++++++++++++++++++++++++++++++
++++*+++++++++*++++++++++******+++**+***+*+++++++++++++++++++*++++++++
+++++++++++++++++++;+++*+++******++++****++++;+++++++++++++++***++++++
++++++++++++++++++++++*+**+++++*+*++******+****++++++*++*+++++++++++++
**+++++++++++++*++++++++++++*+++***+***++++*+*+++++++*+*+++++++++*+++*
*++**+++*+++++++;++++++**++*++++******+++***++++++**++++*+++++++++++**
++++++***+++++++;+++++++++++*+++********+++*++++;++*++++*+*++*++++++++

S@@@S%%%%%%SS%%%%%SS%SSSSSSSSSSSS#S##SSSSSSSS?+*+*%%%??%#S%S%?S#@@@#S#
#@@@##########S#S####################S#SSSSS%****?SS%?#SS#SS%%#@#@@@#@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@###%?%??*%S##S#@#SS###@@###@#@
@@@@@@@@@@@@@@@@@@@@###SSS%%%%????????????***?*??%SS##@###S#@@@@@@@@@@
######SSSSSSSSSSS%%%?%?****+++++++++++++++;+?%?+**%S#@##@@@@@#@@@@@@@@
*************+++*+++++++++++++++++++++++++++?%%??SS%###@@@@####@@@@@@@
***+*+++++++++**+++++++++++++++++++++++++++++?%%%%%%##@@@@#@@@@###@@@#
+++++++++++++++++++++++++:,,,:;;++++++++++++++*SSS%%S###@#@@@###@@@@#S
++++++++++++++++++++++++;:,:,,,;+++++++++++++++?*%??SSS##@@@########S?
+++++++++++++++++++++++++::;;;***++++++++++++++;*%***?S##@@@@@##S%%%%S
+++++++++++++++++++++++;;;+??*??++++++++++++++++*++++%%%#@@@@@###%?*?S
++++++++++++++++**++++++*%SSS##?*++++++++++++++++++++;;+??%S###S%SS%%?
++++***+++++++++++++++++*%%SSSS??***++++++++++++++++++++++*SS##@@@@###
+++******+**+++++++++++*SS%#S%%%???%?++++++++++++++++++*?S#S###@@#@###
+*+*+**+****++++*++*++*%#%%#S%%%%S%%#?++++++++++++***%S########@@@@###
++*******+++++++++++++*%SS%S%SS##S%%S#+;++++++++**%########S###@#@##@#
++**+*++****+++++++++**?SS%S%SS@#%%%%##%??++++++++**?**%#####@@@@@@@@@
+++*********++++*++**+*+*?%SS%S##%??%S@###S?++++++*+;::+?%*+S@@@@@@@@@
++********+++++++*++++*;+**?SSSS#S%%%#@@####S*?%%S#%***%+;;+?###@@#@@@
*******+*++++++++++++++;+*+**?%%SS??SS@@@#@########SSS###S%#%?**???%SS
*******++++**++++++++++;+***+****?+;*S@@@@@@@#@@###SS#####%*++++++++++
*++*****++****+++**++++;;;:;;;:;;::;+S@@@@@@@@@@@#S%##S%*++++;+++;;;;+
+++****+***+++++;++;::,:;::;;;+++*;;*%SSS####S%?+:,:+*++++++;;+++;++;+
***+*++**++++++:..,,,,,:;,,,..,::;;;*?%%%%?+:,,,.,,:++++++++++;;;;;++;
*++******+*++*++;:,,,.............:;;++;;::.,++++++++****+++++++++++++
***++*********++++++;;::,,.....,,,:::,.,::;;+++++++++++**+++++*+++*+++
**++++*++**+++++++++++++++;;:,,,,,:,,,+****++++*++++++++*++****+++++++
****+++*+**+++++++++++++++++++;;;;**+***++++****+++*++++++++***+++++++
++*++++**+++*+++++++*++++++++++**********+********++++++++++++++++++++
++****++*++++*++**++++++++++++++****???*+++++++++**+++++++**++**++++++
*+***++++++++*++++++++++++**+++***********+*+++++++++++++++++++++++*+*

+;+?S#@@@@@@@@@@@@@@@####@@@@@@@@##SSS#S**?%S?*+*%%%?%##S@@###SSS#####
?%S##@@@@@@@@@@@@@@@@@@@####@##########S?%*?**?%???%SSS@@@@###S??%S%%@
S%%%%SSS%%S%%S%SSSSSSSSSSSS#SS##SSSSSSS%***+*%%S?%%#SSS%?%#@@@####%%#@
##################################SS#SS?****?S#%?####SSS%#@#@@@#@@##@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@###%?%???%###S#@@SS#@@@@###@@@@@#@#
@@@@@@@@@@@@@@@###SS%%%%%????????????*+??*??%SS#@@@@#SS@@@@@@@@@@@@#S%
#########SSS%%%%?*****++++++++++++++++*%S?***%##@##@@@@@#@@@@@@@@@####
***********+++++++++++++++++++++++*?%%SSSSSSSS%#@#@@@@####@@@@@@@@@@#%
***++*++***+++++++++++++++++++++++????%SSSS###S#@@@@@@@@@@###@@@S#SS%*
+++++++++++++++++++++++++++++++++****??%S#########@@@@@@@##@@@@#S#S?%%
+++++++++++++++++++++++++++++++*****???%S#@@#@@@#S#@@@@@####@#@%%%?S#S
+++++++++++++++++++++++++++++****?*???%%##@@@@@@SS#@@@@@@##S%%%%S#SSS#
+++++++++++++++++++++++++++*****?*???%SS@@@@@@@@@%S#@@@@@###%%*?S@@%*?
++++++++++*+**++++**+++*++**???????%%S##@@@@@@@@@%*?%%S###%%%%%??S@@S?
*+++++*+++++*+++++*+****+*?%%??%%%%%S@@@@@@@@@@@@@?++*SS#@@@@@###SS#S%
***+**++++++++++++++++++*?%S??SS%%%%#@SS@@@@@@@@@@@%%SS##@@@#@###S##%S
*******++++*+**+++**+**+?%%?%%#S%%%S#%++?#@@@@@@@@@@######@@@@@###@@@@
*****+++++**+**++*++****?;,,,:*S?%%SS+++++%#@@@@@@@@@#S###@@@@#@@@@@@#
******+**+++++++*******;::,,,,;%%%%%*+++++++?S##S#@@@###@@@@@@@@@@@@@#
+*****++++**++********+,,;;:::*?++;*++++++++++*SS*?S%%#@@@@@@@@@@@@@@@
****+****++***+++**+*;:::::;;+*+,,:++++++++++++?#%++?%%S@@@@@@@@@@@@@@
*****++++++++++++*++;:+++:,::;++:,;++++++++*???%#%???SS?%%%SSSS####SSS
**+*+++++*+*++++++*+:+****;:;+++,:+++++++*?S##S##@@@SSSS?+++++******+*
*+++*****++++++++++:;;+++++++;:::;+++***?????%S#S%%%??**+++++++++++++*
********+++***++;::::,:::::;;;;,:+*********;,,,;+++++++;+++++++;++++++
*++***++++:::;:,,,;;:::,,,,,,,:,;***++*+::,...,+++++++++;;++++++;;+++;
***++++*++;,...,,,,,.........,,::::::,,,:;:;;:;++++*+++++++++;++;;;;+;
******+**+*+;;:,,...........,,,;:..,,,,;*++++++++***+++++*++++++++++++
*******+*+++*++++;;::,,..,,:,,,,,:;+*+*++++++++++++**++****+++*****+++
+++*+*++++++++++++*+++++:::,,;;:+**+++++***+++*+++++++****++++++++++++
+*****+++++++*+++++++++++++*+**+***++********+*+*+++++++**++*+++++++++
++**+++*+++++++*++++*+++++*********+++++*+****+++++++*+++**+++++++++++
*+**++***++*++++++++++++++******?****++++++++*++++++++*++**+++**+*++++
++++++++*+*+++++++*+**********+*********+*+***+++*++++++++***+++++++++
++**+*++++*+++++++******???***+**+****++++;++++*+++++**++++****+++++++
+++******++***++******+*************??****++***++++*++****+*****++++++
*+++*++**++*+++**+++*****++************+*********++****+++++*+***++**+

Kundalini Yoga Surya Namaskara (From The Aquarian Teacher, level one textbook)

##SS##S%%#@@@@@@@@@@@@@@@@@##@#@@@@@##########S%%???+*+++*??*+?*;+++**
@#@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##S#SSSS#S%%S%*++++*%?**+++;+*++
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#@##@#S#S?*??*+++*+*?%SS*++++*+
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#@#S****+**?*??***?%?+++++*+
####@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#S*+;;;?#@####?*+*++++*??++**++***?**
@###SS@@@@@@@@@@@@@@@@@#@@@####@@S:......:%#?*??**?*****??***++??**?%?
@@@###@@@@@@@@@@@@@@####SS###@###%:;;;:;;+*##%??**?***+*?%?***+**?**?*
@@#@@##SSS###@@@@@@@@@@@#########%+:;+***?S@###%*+++++**%%??%%*+;+++**
#####@@#SSS#SS##@@@@@@@@@@@@#SSSS#*;;?%%??%###%*??*+++%SSS%%S%?+++++**
@@@###@@#S##S###@@@@@@@@@@@@#SS%%S??%SSS%%***?*+?**%%%S#S?*%S%%S%?**?%
@@@@@@@@@#####@@@@@@@@@@@@@@#S%SS?S%SS?*?%?**++++;*?%%S%SS%%%%S##??%SS
#@@@@@@@@######@@@@@@@@@@@@@@##@#%*???***+***++*?++*??%S#?*S##S%*?%SSS
#@@@@@@@@#@@@##@@@@@@@@@@@@@@@@#?*+*****????%?+***?*?%%##S##*???%%??%S
S#S#@@@@@@@@@@@@@@@@@@@@@@@@@@@S*******?%SSS%S%*+***%#S##%SS*??**??%??
@#SS##@@@@@@@@@@@@@@@@@@@@@@@@@%****???%SS#S?S%++****??S%?**+%#@S?%S?*
*+++?S#@@@@@@@@@@@@@@@@@@##@@@S*??????%##S#%?S%*?%%?+++?SS%??S#S%#@###
+*?%S###@@@@@@@@@@@@@@@@@#####S?????%%%S###??%S*+?%?*****??%SSS@@@@@##
SSSSSS########################%*????%%%%S#S?%%%??*+**?%*??%SSS########
%%%%%%%%%?????%%%%%%%%%%%%%%%%%?%??%%%SSSS%%SS%+++;?%S%?%%SSS%%???#@@@
@@@@@@@@@@@@@@@@@@@@@@@@@#@@@#S%%??%%%%SS%S#+%%****%SS??##S#S##S%#@#S#
@@@@@@@@@@@@@@@@@@####@@@@@@@#S%%?%%%??%S#@#:;%*?*?S###S#@@#%S##@@@@##
@@@@##@#######@###SSSSS%??????*??%%SS###@@@?:+?+*??SSS##@@#@#%##@@@@@@
#############SSS%%%?*+++++++;;;*#@@@@@@@@##;;?%*+++*SS#@##@@@@#@@@@@@@
*************+++;;+++++++++++++%S######SSS%:*%?%**?SS%######@@####@@@@
+++++++++++++++++++++++++++++++SS#####SS##+;??%%?%?S%%###@@@@##@@@@@#@
++++++++++++++++++++++++++++++*SSS###SS##?:**;*?SSS%%%S#@##@##@@@@#S##
++++;++++;+++++++++;+;;;+;;++;*S###@#SS#?;*S?;++S%S???%####@#@@@##S@@@
++++;;++++++++++++++;;;;;;;;;;?SS###SS#S;+?#?;;+*+?%*?SSSS##@@@@####SS
++++++++++++++++++;+++++++++++%#####SS#?+?%S+;;;;+?%+***%###@@@@@###S%
++++++;;++++++++++;;+;;+++++++%#S####S#%%SSS+;;;+**;;;;?%%S#@@@@@@###S
++++++++++++++++++++++++++++++%SS###SS####@S;+;;+;;;;;++;;*%%S%#@@#%%%
++++++++++++++++++++++++++++++S#S###SS#@#@@#++++;;;;;+;;;;+++*%SSS##@@
++++++++++++++++++++++;+++++++S######S#@##@#++;+;;;;++;++;;++*%SS##@@#
+++++++++++++++++++++++++++++*S######S#@##@#++++++++++++++*%S##S###@@@
+++++++++++++++++++++++++++++*#######S####@#+;+++++++**?SS####S#####@@
+++++++++++++++++++++++++++++*S####@@##@##@#+;+++++?S##########S######
++++++++++++++++++++++++++++++S####@@##@##@#+++;;+++*?%%%%S#######@@@@
+++*++++++++++;+++++++++++++++?#####@##@##@S++++;;+++++++*%SS####@@@@@
++*++*+++++++++++++++++++*+++++%#######@###S;;;++++++++++;++*S###@@@@@
+**+++++++++++++;++++++++*+++++*###########S+;;;++++++++;+++**?%SSSS##
+++++++++++++++++++++++++**+++++S#####S#S##S+++*%%SSSSSS%%SSSSS?+**+*?
*+++++++++++++++++++++*++++*++++?SSSS?*SS###%?%SSSS############?;;+;;+
++++++++++++++++;;;++++++;;;;;+;;::;;;:?SSSS%+******?S######SS%*;;;;;;
+*+++++++++++*+++;;::,,,..,,.,,,...,:;+;:++::+***;:,,:*S%?**+++;;;++;;
++***+++++;::,::,,................,,,,,,,:+++;::,....,++;;;++;+;;;;;;;
+++++++++;:,............................,,,:,.,,,,,,,:+++++++;++++;;;;
**+++++++++;:,,,...................,,........:+++++++++++++++;++++++++
***+**++*+++++++;::,,,..................,:::;+++++++++++++++++++++++++
*++**+++++++++++;+++;;;:,,,..........,;;+**++;++++++++++++++++++*+++++
+++++++++++++++;+++++++++;+;::,,,;;;;+*++;++++++++++++++++++;+++*+++++
++++++++++++++++++;+++;++++++;+++**+***++;++***+++++++++++;++;++++++++
+++++++*+++++++++*++;;+++++;++**++******++++++++++**+++++;;+++++++++++
++++++++++++*+;;+++;+++++++++++++***??**++++++++++++++++++++++++++**++

1) Standing Straight (Samasthiti), Stand up Straight, feet together, toes and heels touching, weight evenly distributed between both legs. Find your balance. The arms are by your sides, fingers together.

####S##@###SS####@@@@@@@@S#@@@##@@@@@@########%%???**??%*????*********
#S@@@@@@@@@####@@@#@@@@@@##SSS@#S###@@####%?S##SSS%%%%%%?%%%????******
@@@@@@##@@@@@@#@@@@@@@@@###SSS##S###@@##S*,,;%SSS??%%S%??*??********?*
@#####%#@@@@@@@@@@#@##S###@##%:?@#@####%%:.,*%%%%%%S%%%??***********??
SS%?S%S@#######@####SSSS#@@#+:.+?#@SS#S*,,.:??%%%SS%%%??*+***?%***?*%%
??%?%%#@##@@####S###SS@@@@@#:..:S#####%?*:,*?%%%%SSS???***+;+*******??
?SS%%S@@@@@S%S####S#S#@@@@##*,;%@#####%%S?,+%??%%%%S%?*****+;**++++***
###SS##@@#SSSS##@######S####S:;S@@@@@@###S,,?S%%?%SS%+**++++++;;;*++*?
@@#SSS##S%%%%S##@@##@#SS#@##S::?###@@@#@@#:,*#SS%S%%%++++***??+++;;+**
@@###S##S%%%S##@#@@#@@@@####S::*########@#;,+S#S%%*??++++;++*?**+;++**
#####S##SSS#@@@@@@@@@@@@@@@@#;,;S@@@###S#S:,;%SS%%?%*++;;+??*++*;;;++*
##@@@@@@@@@@@@@@@@@@@@@@@@@@@*.;?@@@@@@##S,,;S##S?%S%+;;+++??%?*+;++++
@@@@@@@##@@@@@@@@@@@@@@@@@@@@%,;?#@@@@@@@#::+S%%?+*+***+**++*%S?;;;+++
@####@@@@@@@@@@@@@@@@@@@@@@@@%:;+#@#@@#SSS;+?S#?+*+++++*??*;+?*++****+
########@@@@@@@@@@@@@@@@@@@###*::+###S;,,,,:+?%S?*+*++;+*?*+++;****?%?
@@@####S@@@@@@@@@@@@@@########%:::?@#+,:::,:;?*+++*?**++*?**+++*?+**??
@@@@@#@#####@@@@@@@@@@###S%S###+:;+#S+;,;;:,;?SS%*+++*++*?%**?*+;+*;++
@@@######S%SSSS##@@@@@@@@@#@###?:;?%%;::+?+:+%#S***+;;+??S%??%%+;;+;++
@@#######@#S##S%S##@@@@@@@@@@@#S??%%?*?%S%?+%##*+?**??*S#S??SS%????+*?
@@@@@@@##@#####SS@@@@@@@@@@@##S%#S%???SS?*%##@%+++;*%%%SSS%??%%S@S*?%%
@##@@@@@#@@#######@@@@@@@@@@@@#S#S?**%%**?%#@@%++*++*??%SS??SS#S?*?SSS
@@##@@@@@@@###@###@@@@@@@@@@@@@@@S**%%**???%#@%;+*****?%#S%#S???????%S
@@#####@@@@@@@@###@@@@@@@@@@@@@@#%*??**????%S##**+**+%SS##S#%*?***????
@@@#SS#@@@@@@@@@@@@@@@@@@@@@@@@@#?*????????%S#%?*++++???%%?**+?##?*?%*
#SS%%??S#@@@@@@@@@@@@@@@@@@@@@@@S??%???????%#S%*+*%?*+**%SS?*?S#S%##SS
*:::;+?%S#@@@@@@@@@@@@@##@####SS??%??????%%S#S%***?%%*??%%%??%SS##@@##
%??%SS####@@@@@@@@@@@@@##@@@@###?%??????%%S###S???**+*?%?%%%SSS#######
%?%?????%%%?????????%%%%??%%?%%%???%%%%%SS###%%*;++;*%SS%%%SSS%%?*?#@@
################################S?%%SSSS###@#S?**++*?SSSS##S#SSS%%#@#S
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##%%%S######@#?*%****%S#######%SS##@@##
@@@@@@##############SSSSSS%%%%???SSS####SSS##*+*+**?%SS#######%S#@@@@@
#################SSSS%?**++++;;;*SSS#S#SSSSS#?*%?++++?S#####@@####@@@@
%%???????????*?*+++;+;;;;;;;;;;;%SS#S##SSSSS#%*?%?**%S%S#####@@##S##@@
+++++++;++;;;;+++;;;;;;;;;;;;;;+SSSS###SSS##@S*?%?%?%S%S###@@@###@#@##
++++++;+++;+++++;;+++;;;;;;;;;;+SSSS##SSS#####;+*%S%%??%#######@@@##S#
;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;SS#@##SSS#####;;;?%%%???S######@@##S#@
;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;%S#@@@SSS####S;;;**+%?*%SSS###@@@####S
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;%###@#SSS###@S;;;;;*%*+*+?S##@@@@@####
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;%######SS###@#+;;;+*+;;;*%%%#@@#@@@#S#
+++;;+;;+;;;+++;++;;;;+++;;;+;;;%######SS###@@*;;;;;;;;;;;;+??%%S###%%
;;;;;;;;;++;;;+++++++;++++++++++%######SS###@@*;;;;;;;;;;;;;;;+*SSS##@
++++;;;;+++;;;;;+;;;;;++;++;+++;%######S####@@*;;;;;;;;;;;;;;+*%SS###@
++++++++++;;;;;;++;+++;;;;;;;;;;%######SS###@@*;;;;;;;;;;;+*%S##SS##@@
+++++++++++;+;++++++++++++++++;;%######SS###@@+;;;++++***%S####SS#####
++++++++;+;;++++;+++;++;+++++++;*#####@#######+;+;;++?S#########S####@
+++++++++++++;;;+++;+++++++++;+++%####@##@####+;;;;;;;**?*?%#######@@@
+++;+++++++++;+;;;++++++++;++;;++*S###@SS@####*;;;;;+;;;+;+*?%S###@@@@
+++++++++++++++++++++++++++++++;;;%###@%?@####*;;;++++++++*?*+*S######
*+++*++++++++;++++;;++++;+++++++++?S##@S+#S###?;;;+;;+*?S%%**??%S#S%##
+++++++++++;;+++;++;+++++++++++++++SSSS?;%####S+;;;+*%#####SS####S??%?
++*++++;++++++++++;;;;+++++++++++++++++;;;%SSSS?***?%S#######S%S%?+;;;
++++;;++++++++++;+;;;;+++++;;;;;;;;:,:;;:;:;++;;++++++*?S#%*++;;;;;;;;
++++++++++++;;+++++;;:::,,..,,,,,,...,:;+;,,:,,;+++;:,.,;*;;;;+;+;;;;;
+++++++++++;;;:::::,,...............,,,,,,.,,;;:,,,....:;;;;;+;;;;;;;;
++++++++++;;:,.............................,,,,.,::,:,,:++;+++;;+++;;;
*++++++;;++++;:,,,.............................:+++++;;+++++++;;;+;++;
+++**++*++++++++;;;:,,,,..................,:::;+;;+;;;;;;;++++++++++++
+++++++++++++;++++;;;;;:::,,,,..........:;+++++;;;++;;;+++;;++++++*+++
++++;+++++;++;;++;;;;;+++;;;;;::,,,:+;;++++;;;++++++++++++++;;;+++++++
++++++++++;+;++;;+;;;;++;;++;;;;;+;+*++**++;++++++++++++;++;;;+;;;;++;
;+;+++++++*;+;;;;+++++;;;+++;;;++*++*+++**+++++;++++*++++;+;;;++++++++
++++++++++++++++;;;;;;;++++;;+;+++++******+++;+;;+;+;++++;++++++++;+++

2) Stretching Up. Inhale, bring your arms up over your head, palms touching. Elongate the spine, lifting the chest, and relax your shoulders. Be sure not to compress the vertebrae of the neck and lower back. Look up at the thumbs.

@@@@@@@@@@@@@@@#####@@@@@@@@@@@@###SSSS%?*%***+**+*??%#S*S#SS**%SS%SSS
S#@@@@@##@@@@@@#@@##@@@@@@@@@@@@@@@@####%????*+**?*?%S####*?*?%??%SSS%
%S@@@@@##S#@@@@@@@@@@@@@@@@@@@@@@@@@@@###SSS%*?*+*+?SSS%??*?%%*?%*?%%%
#S@@@##S%??S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@##S?%*+??**+*SS%**S#SSSS%%###
@#@@@?:;;*?%#@@@@@@@@@@@@@@@#############SSSS%***%%**+*%??%S##@@###S??
##@@@S?%%SSS#############################SS##S??**+*?%**?SSS########%%
*?@@@S%%S%%%%%%??%%%%%%%%%%%%%%%%SSSSSSS%%%%%%+++;*%S%?%%SS%%??#@@@@##
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@############S??***?SS%%###S##SS@###@##
@@@@@@@@@@@@@@@@@@@@@@#########SSSSSSSSSS#SS**?*??%SS#####%%#@@@@@@@@@
@@@@@@@@@############SS%%??**+++;++++++**??%%%?****%S#@##@@##@@@@@@@@@
S%%%%%????????????**+++++++++;;;+++******??%SS#S?*?SS#####@@###@@@@@@@
+*++++++++++++++++++;++;+++++++++***?????%%%#####%%S%###@@@###@@##@@@@
++++++++++++++++++++++++++;;+*******??%%##S#@#@@@S%%?S###@##@@#####@@#
++++++++++;;;;;;;;+;+;+;;;;*?*??**???%##@#@@@@@@#%%?*S#S###@@##S##@@@%
+++++++++++;;;++;;++++;;;;*%???%????%%#@@@@@@#@@++%*??%S##@@@@###%%?%?
++++++++++++;;++;;++;;;;;;?%++?%%???%%%#@@@@@#@?;**+;;%SS#@@@@@###S???
+;;+++++++++++++++++++++++;:.,:?#S%%%S%S@@@@###++;;;;+++*%SSS@@#%%???*
+++++++++++++++++++++++++:....,;S?%SSSS%#@@@@@S;;;;;;;;;;++*SSS#######
+++++++++++++++++;+++++++;;;::;?%++%##S#@@@@@@%;;;;;;;;;;+*%SS##@@####
+++++++++++++++++++++++++;:;;;;+++;*%%?S@@@@@@?;+++;+++*?S##SS##@@@@##
+++++++++++++++++++++++++;:::::;;;+*?+*?@@@#@@?;++*?%%S#####S#####@@##
++++++++++++++++++++++++++++;:;;;+++#*;+S@@@@@*;+++?%SSSS###S###@##@#@
+++++++++++++++++++;+++++++++;**++;;SS;+?@@@##+;;;++++++%SS###@@@@@@@@
+;+++**++++++++++++++++++++++++*++++%#++?S@@@@+;+++++++;++*S###@@@@@@@
+++++**+**+++++++++++;+++++++++*+++++%*;*?@@@S+;;+++++;;+;;+*?%%%SSSS#
+++**++*++++++++++++++++++++++;+++++++*;***?*;+*?%%%%%S%?*++;;++;++++*
++++++*++++++++++++++;;;++**++:;+++;;+?;;+++++*????%S####S?+++;;;;;;;;
++++++++++++++++++++++;;;:::,::;;;;;;?%+:;+******;:,,+***++;+;;;+;;;;;
++++++++++*+++++;:::::,.......,;;:;*??%+::;??*;;:...,;;;;++;+;;;;;;;;;
+***+++++++++++;:.................,::;;::::::,,::,:,:++++++;+++;;;;;;;
+*+++*****+++++++;;:,,.......................:+++++++++++++;+++++++++;
+**++++***+*+++++++++;;::,,,...........,,:;;++;+++++++++++++++++++++++
++++++++++++++;+;+++;;++++;;;;:,,..,:,:;+++++++++++++++++++++**+++++++
++++++++++++++++++++++;+++;++++;;+;+*+**++;+++++++++++++;;+;++++++++++
;++++++;+++++++++;++++++;;+++;;++*++*****+++++++++*+++++;+++++++++++++
+++++++++++++++++++;;++;;++++++++++******+++++++++++++++++++++++++++++
++++++++++++++++++++;+++++++*+++*++++**+***+++++++++++++++++++;;++++++
+++++++++*++++;+*++++;++++++******++++*+****++++;;++++++;+++++++++*+++

3) Front Bend (Uttanasana). Exhale and bend your torso forward. As you bend forward, keep your spine straight, elongating it as if reaching forward with the top of the head. When the spine can no longer be held straight, relax the head as close to the knees as possible. Ideally, the chin will be brought to the shins. Keep the knees straight and place the hands on the floor on either side of the feet, with fingertips and tips of the toes in line. Gaze at the tip of the nose.

Page 159

##SS##S%%#@@@@@@@@@@@@@@@@@##@#@@@@@##########S%%???+*+++*??*+?*;+++**
@#@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##S#SSSS#S%%S%*++++*%?**+++;+*++
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#@##@#S#S?*??*+++*+*?%SS*++++*+
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#@#S****+**?*??***?%?+++++*+
####@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#S*+;;;?#@####?*+*++++*??++**++***?**
@###SS@@@@@@@@@@@@@@@@@#@@@####@@S:......:%#?*??**?*****??***++??**?%?
@@@###@@@@@@@@@@@@@@####SS###@###%:;;;:;;+*##%??**?***+*?%?***+**?**?*
@@#@@##SSS###@@@@@@@@@@@#########%+:;+***?S@###%*+++++**%%??%%*+;+++**
#####@@#SSS#SS##@@@@@@@@@@@@#SSSS#*;;?%%??%###%*??*+++%SSS%%S%?+++++**
@@@###@@#S##S###@@@@@@@@@@@@#SS%%S??%SSS%%***?*+?**%%%S#S?*%S%%S%?**?%
@@@@@@@@@#####@@@@@@@@@@@@@@#S%SS?S%SS?*?%?**++++;*?%%S%SS%%%%S##??%SS
#@@@@@@@@######@@@@@@@@@@@@@@##@#%*???***+***++*?++*??%S#?*S##S%*?%SSS
#@@@@@@@@#@@@##@@@@@@@@@@@@@@@@#?*+*****????%?+***?*?%%##S##*???%%??%S
S#S#@@@@@@@@@@@@@@@@@@@@@@@@@@@S*******?%SSS%S%*+***%#S##%SS*??**??%??
@#SS##@@@@@@@@@@@@@@@@@@@@@@@@@%****???%SS#S?S%++****??S%?**+%#@S?%S?*
*+++?S#@@@@@@@@@@@@@@@@@@##@@@S*??????%##S#%?S%*?%%?+++?SS%??S#S%#@###
+*?%S###@@@@@@@@@@@@@@@@@#####S?????%%%S###??%S*+?%?*****??%SSS@@@@@##
SSSSSS########################%*????%%%%S#S?%%%??*+**?%*??%SSS########
%%%%%%%%%?????%%%%%%%%%%%%%%%%%?%??%%%SSSS%%SS%+++;?%S%?%%SSS%%???#@@@
@@@@@@@@@@@@@@@@@@@@@@@@@#@@@#S%%??%%%%SS%S#+%%****%SS??##S#S##S%#@#S#
@@@@@@@@@@@@@@@@@@####@@@@@@@#S%%?%%%??%S#@#:;%*?*?S###S#@@#%S##@@@@##
@@@@##@#######@###SSSSS%??????*??%%SS###@@@?:+?+*??SSS##@@#@#%##@@@@@@
#############SSS%%%?*+++++++;;;*#@@@@@@@@##;;?%*+++*SS#@##@@@@#@@@@@@@
*************+++;;+++++++++++++%S######SSS%:*%?%**?SS%######@@####@@@@
+++++++++++++++++++++++++++++++SS#####SS##+;??%%?%?S%%###@@@@##@@@@@#@
++++++++++++++++++++++++++++++*SSS###SS##?:**;*?SSS%%%S#@##@##@@@@#S##
++++;++++;+++++++++;+;;;+;;++;*S###@#SS#?;*S?;++S%S???%####@#@@@##S@@@
++++;;++++++++++++++;;;;;;;;;;?SS###SS#S;+?#?;;+*+?%*?SSSS##@@@@####SS
++++++++++++++++++;+++++++++++%#####SS#?+?%S+;;;;+?%+***%###@@@@@###S%
++++++;;++++++++++;;+;;+++++++%#S####S#%%SSS+;;;+**;;;;?%%S#@@@@@@###S
++++++++++++++++++++++++++++++%SS###SS####@S;+;;+;;;;;++;;*%%S%#@@#%%%
++++++++++++++++++++++++++++++S#S###SS#@#@@#++++;;;;;+;;;;+++*%SSS##@@
++++++++++++++++++++++;+++++++S######S#@##@#++;+;;;;++;++;;++*%SS##@@#
+++++++++++++++++++++++++++++*S######S#@##@#++++++++++++++*%S##S###@@@
+++++++++++++++++++++++++++++*#######S####@#+;+++++++**?SS####S#####@@
+++++++++++++++++++++++++++++*S####@@##@##@#+;+++++?S##########S######
++++++++++++++++++++++++++++++S####@@##@##@#+++;;+++*?%%%%S#######@@@@
+++*++++++++++;+++++++++++++++?#####@##@##@S++++;;+++++++*%SS####@@@@@
++*++*+++++++++++++++++++*+++++%#######@###S;;;++++++++++;++*S###@@@@@
+**+++++++++++++;++++++++*+++++*###########S+;;;++++++++;+++**?%SSSS##
+++++++++++++++++++++++++**+++++S#####S#S##S+++*%%SSSSSS%%SSSSS?+**+*?
*+++++++++++++++++++++*++++*++++?SSSS?*SS###%?%SSSS############?;;+;;+
++++++++++++++++;;;++++++;;;;;+;;::;;;:?SSSS%+******?S######SS%*;;;;;;
+*+++++++++++*+++;;::,,,..,,.,,,...,:;+;:++::+***;:,,:*S%?**+++;;;++;;
++***+++++;::,::,,................,,,,,,,:+++;::,....,++;;;++;+;;;;;;;
+++++++++;:,............................,,,:,.,,,,,,,:+++++++;++++;;;;
**+++++++++;:,,,...................,,........:+++++++++++++++;++++++++
***+**++*+++++++;::,,,..................,:::;+++++++++++++++++++++++++
*++**+++++++++++;+++;;;:,,,..........,;;+**++;++++++++++++++++++*+++++
+++++++++++++++;+++++++++;+;::,,,;;;;+*++;++++++++++++++++++;+++*+++++
++++++++++++++++++;+++;++++++;+++**+***++;++***+++++++++++;++;++++++++
+++++++*+++++++++*++;;+++++;++**++******++++++++++**+++++;;+++++++++++
++++++++++++*+;;+++;+++++++++++++***??**++++++++++++++++++++++++++**++

####S##@###SS####@@@@@@@@S#@@@##@@@@@@########%%???**??%*????*********
#S@@@@@@@@@####@@@#@@@@@@##SSS@#S###@@####%?S##SSS%%%%%%?%%%????******
@@@@@@##@@@@@@#@@@@@@@@@###SSS##S###@@##S*,,;%SSS??%%S%??*??********?*
@#####%#@@@@@@@@@@#@##S###@##%:?@#@####%%:.,*%%%%%%S%%%??***********??
SS%?S%S@#######@####SSSS#@@#+:.+?#@SS#S*,,.:??%%%SS%%%??*+***?%***?*%%
??%?%%#@##@@####S###SS@@@@@#:..:S#####%?*:,*?%%%%SSS???***+;+*******??
?SS%%S@@@@@S%S####S#S#@@@@##*,;%@#####%%S?,+%??%%%%S%?*****+;**++++***
###SS##@@#SSSS##@######S####S:;S@@@@@@###S,,?S%%?%SS%+**++++++;;;*++*?
@@#SSS##S%%%%S##@@##@#SS#@##S::?###@@@#@@#:,*#SS%S%%%++++***??+++;;+**
@@###S##S%%%S##@#@@#@@@@####S::*########@#;,+S#S%%*??++++;++*?**+;++**
#####S##SSS#@@@@@@@@@@@@@@@@#;,;S@@@###S#S:,;%SS%%?%*++;;+??*++*;;;++*
##@@@@@@@@@@@@@@@@@@@@@@@@@@@*.;?@@@@@@##S,,;S##S?%S%+;;+++??%?*+;++++
@@@@@@@##@@@@@@@@@@@@@@@@@@@@%,;?#@@@@@@@#::+S%%?+*+***+**++*%S?;;;+++
@####@@@@@@@@@@@@@@@@@@@@@@@@%:;+#@#@@#SSS;+?S#?+*+++++*??*;+?*++****+
########@@@@@@@@@@@@@@@@@@@###*::+###S;,,,,:+?%S?*+*++;+*?*+++;****?%?
@@@####S@@@@@@@@@@@@@@########%:::?@#+,:::,:;?*+++*?**++*?**+++*?+**??
@@@@@#@#####@@@@@@@@@@###S%S###+:;+#S+;,;;:,;?SS%*+++*++*?%**?*+;+*;++
@@@######S%SSSS##@@@@@@@@@#@###?:;?%%;::+?+:+%#S***+;;+??S%??%%+;;+;++
@@#######@#S##S%S##@@@@@@@@@@@#S??%%?*?%S%?+%##*+?**??*S#S??SS%????+*?
@@@@@@@##@#####SS@@@@@@@@@@@##S%#S%???SS?*%##@%+++;*%%%SSS%??%%S@S*?%%
@##@@@@@#@@#######@@@@@@@@@@@@#S#S?**%%**?%#@@%++*++*??%SS??SS#S?*?SSS
@@##@@@@@@@###@###@@@@@@@@@@@@@@@S**%%**???%#@%;+*****?%#S%#S???????%S
@@#####@@@@@@@@###@@@@@@@@@@@@@@#%*??**????%S##**+**+%SS##S#%*?***????
@@@#SS#@@@@@@@@@@@@@@@@@@@@@@@@@#?*????????%S#%?*++++???%%?**+?##?*?%*
#SS%%??S#@@@@@@@@@@@@@@@@@@@@@@@S??%???????%#S%*+*%?*+**%SS?*?S#S%##SS
*:::;+?%S#@@@@@@@@@@@@@##@####SS??%??????%%S#S%***?%%*??%%%??%SS##@@##
%??%SS####@@@@@@@@@@@@@##@@@@###?%??????%%S###S???**+*?%?%%%SSS#######
%?%?????%%%?????????%%%%??%%?%%%???%%%%%SS###%%*;++;*%SS%%%SSS%%?*?#@@
################################S?%%SSSS###@#S?**++*?SSSS##S#SSS%%#@#S
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##%%%S######@#?*%****%S#######%SS##@@##
@@@@@@##############SSSSSS%%%%???SSS####SSS##*+*+**?%SS#######%S#@@@@@
#################SSSS%?**++++;;;*SSS#S#SSSSS#?*%?++++?S#####@@####@@@@
%%???????????*?*+++;+;;;;;;;;;;;%SS#S##SSSSS#%*?%?**%S%S#####@@##S##@@
+++++++;++;;;;+++;;;;;;;;;;;;;;+SSSS###SSS##@S*?%?%?%S%S###@@@###@#@##
++++++;+++;+++++;;+++;;;;;;;;;;+SSSS##SSS#####;+*%S%%??%#######@@@##S#
;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;SS#@##SSS#####;;;?%%%???S######@@##S#@
;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;%S#@@@SSS####S;;;**+%?*%SSS###@@@####S
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;%###@#SSS###@S;;;;;*%*+*+?S##@@@@@####
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;%######SS###@#+;;;+*+;;;*%%%#@@#@@@#S#
+++;;+;;+;;;+++;++;;;;+++;;;+;;;%######SS###@@*;;;;;;;;;;;;+??%%S###%%
;;;;;;;;;++;;;+++++++;++++++++++%######SS###@@*;;;;;;;;;;;;;;;+*SSS##@
++++;;;;+++;;;;;+;;;;;++;++;+++;%######S####@@*;;;;;;;;;;;;;;+*%SS###@
++++++++++;;;;;;++;+++;;;;;;;;;;%######SS###@@*;;;;;;;;;;;+*%S##SS##@@
+++++++++++;+;++++++++++++++++;;%######SS###@@+;;;++++***%S####SS#####
++++++++;+;;++++;+++;++;+++++++;*#####@#######+;+;;++?S#########S####@
+++++++++++++;;;+++;+++++++++;+++%####@##@####+;;;;;;;**?*?%#######@@@
+++;+++++++++;+;;;++++++++;++;;++*S###@SS@####*;;;;;+;;;+;+*?%S###@@@@
+++++++++++++++++++++++++++++++;;;%###@%?@####*;;;++++++++*?*+*S######
*+++*++++++++;++++;;++++;+++++++++?S##@S+#S###?;;;+;;+*?S%%**??%S#S%##
+++++++++++;;+++;++;+++++++++++++++SSSS?;%####S+;;;+*%#####SS####S??%?
++*++++;++++++++++;;;;+++++++++++++++++;;;%SSSS?***?%S#######S%S%?+;;;
++++;;++++++++++;+;;;;+++++;;;;;;;;:,:;;:;:;++;;++++++*?S#%*++;;;;;;;;
++++++++++++;;+++++;;:::,,..,,,,,,...,:;+;,,:,,;+++;:,.,;*;;;;+;+;;;;;
+++++++++++;;;:::::,,...............,,,,,,.,,;;:,,,....:;;;;;+;;;;;;;;
++++++++++;;:,.............................,,,,.,::,:,,:++;+++;;+++;;;
*++++++;;++++;:,,,.............................:+++++;;+++++++;;;+;++;
+++**++*++++++++;;;:,,,,..................,:::;+;;+;;;;;;;++++++++++++
+++++++++++++;++++;;;;;:::,,,,..........:;+++++;;;++;;;+++;;++++++*+++
++++;+++++;++;;++;;;;;+++;;;;;::,,,:+;;++++;;;++++++++++++++;;;+++++++
++++++++++;+;++;;+;;;;++;;++;;;;;+;+*++**++;++++++++++++;++;;;+;;;;++;
;+;+++++++*;+;;;;+++++;;;+++;;;++*++*+++**+++++;++++*++++;+;;;++++++++
++++++++++++++++;;;;;;;++++;;+;+++++******+++;+;;+;+;++++;++++++++;+++

@@@@@@@@@@@@@@@#####@@@@@@@@@@@@###SSSS%?*%***+**+*??%#S*S#SS**%SS%SSS
S#@@@@@##@@@@@@#@@##@@@@@@@@@@@@@@@@####%????*+**?*?%S####*?*?%??%SSS%
%S@@@@@##S#@@@@@@@@@@@@@@@@@@@@@@@@@@@###SSS%*?*+*+?SSS%??*?%%*?%*?%%%
#S@@@##S%??S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@##S?%*+??**+*SS%**S#SSSS%%###
@#@@@?:;;*?%#@@@@@@@@@@@@@@@#############SSSS%***%%**+*%??%S##@@###S??
##@@@S?%%SSS#############################SS##S??**+*?%**?SSS########%%
*?@@@S%%S%%%%%%??%%%%%%%%%%%%%%%%SSSSSSS%%%%%%+++;*%S%?%%SS%%??#@@@@##
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@############S??***?SS%%###S##SS@###@##
@@@@@@@@@@@@@@@@@@@@@@#########SSSSSSSSSS#SS**?*??%SS#####%%#@@@@@@@@@
@@@@@@@@@############SS%%??**+++;++++++**??%%%?****%S#@##@@##@@@@@@@@@
S%%%%%????????????**+++++++++;;;+++******??%SS#S?*?SS#####@@###@@@@@@@
+*++++++++++++++++++;++;+++++++++***?????%%%#####%%S%###@@@###@@##@@@@
++++++++++++++++++++++++++;;+*******??%%##S#@#@@@S%%?S###@##@@#####@@#
++++++++++;;;;;;;;+;+;+;;;;*?*??**???%##@#@@@@@@#%%?*S#S###@@##S##@@@%
+++++++++++;;;++;;++++;;;;*%???%????%%#@@@@@@#@@++%*??%S##@@@@###%%?%?
++++++++++++;;++;;++;;;;;;?%++?%%???%%%#@@@@@#@?;**+;;%SS#@@@@@###S???
+;;+++++++++++++++++++++++;:.,:?#S%%%S%S@@@@###++;;;;+++*%SSS@@#%%???*
+++++++++++++++++++++++++:....,;S?%SSSS%#@@@@@S;;;;;;;;;;++*SSS#######
+++++++++++++++++;+++++++;;;::;?%++%##S#@@@@@@%;;;;;;;;;;+*%SS##@@####
+++++++++++++++++++++++++;:;;;;+++;*%%?S@@@@@@?;+++;+++*?S##SS##@@@@##
+++++++++++++++++++++++++;:::::;;;+*?+*?@@@#@@?;++*?%%S#####S#####@@##
++++++++++++++++++++++++++++;:;;;+++#*;+S@@@@@*;+++?%SSSS###S###@##@#@
+++++++++++++++++++;+++++++++;**++;;SS;+?@@@##+;;;++++++%SS###@@@@@@@@
+;+++**++++++++++++++++++++++++*++++%#++?S@@@@+;+++++++;++*S###@@@@@@@
+++++**+**+++++++++++;+++++++++*+++++%*;*?@@@S+;;+++++;;+;;+*?%%%SSSS#
+++**++*++++++++++++++++++++++;+++++++*;***?*;+*?%%%%%S%?*++;;++;++++*
++++++*++++++++++++++;;;++**++:;+++;;+?;;+++++*????%S####S?+++;;;;;;;;
++++++++++++++++++++++;;;:::,::;;;;;;?%+:;+******;:,,+***++;+;;;+;;;;;
++++++++++*+++++;:::::,.......,;;:;*??%+::;??*;;:...,;;;;++;+;;;;;;;;;
+***+++++++++++;:.................,::;;::::::,,::,:,:++++++;+++;;;;;;;
+*+++*****+++++++;;:,,.......................:+++++++++++++;+++++++++;
+**++++***+*+++++++++;;::,,,...........,,:;;++;+++++++++++++++++++++++
++++++++++++++;+;+++;;++++;;;;:,,..,:,:;+++++++++++++++++++++**+++++++
++++++++++++++++++++++;+++;++++;;+;+*+**++;+++++++++++++;;+;++++++++++
;++++++;+++++++++;++++++;;+++;;++*++*****+++++++++*+++++;+++++++++++++
+++++++++++++++++++;;++;;++++++++++******+++++++++++++++++++++++++++++
++++++++++++++++++++;+++++++*+++*++++**+***+++++++++++++++++++;;++++++
+++++++++*++++;+*++++;++++++******++++*+****++++;;++++++;+++++++++*+++

SS#@@@@@##@@@@@@@@@#@@@@@@@@@@@@@@@@@####???S?******SS##S#*??*?%??%%S%
#SS@@@@@##S#@@@@@@@@@@@@@@@@@@@@@@@@@@@#####S??*+***%?S%?**?S#??%%*%%S
@##@@@S%??*?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@##S%%?+*%%*++?SS??S#SS######S
@@@@@@*;+*?%##@@@@@@@@@@@@@@@#############SS##??**?**?**?%SSS@@@@###%*
%%S@@@S%%%%%SSSSSSSSSSSSSSSSSSSSSS#####SSSSSSS%**++*?%???SS%S%%S##@@SS
*?S@@@#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%*++**%S%?SSSSSS%?#@#@@@#
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#####S???**?S#SS#@#SS###@@S##@#
@@@@@@@@@@@@@@@@@##@@@###SSS%%%%???????*????**?+**?S%##@###SS@@@@@@@@@
#################SSS%%%%?***+++;;;+++++++**?%SS%*+*?S####@@@###@@@@@@@
???************++++++;;+;:::;++++++++*****??%SS#S%%S%S###@@@####@@@@@@
+++++++++++++++++++++++;,...,:;+*+*****???%SS####@S%?S###@@#@@@@#S#@@@
++++++++++++++++++++++:....,:;+*****???%%%###@#@@@S??%######@@###@@@@#
+++++++++++;;;;++;++++:,,,;+?%?S??????%S##@@@@#@@%?%*%SSS#@@@@###SSSSS
+++++++++++++;;++;+++++;?%%%%%%SS%????%%#@@@@##@S+??++*S##@@@@@##S%%?%
++++++++++++++;++++++++;+%%%%S##S#SS%%S%%@@@@#@#+++;;;*?*S###@@@SS%***
++++++++++++++++++++++++++**#@@%++*%%S#%%S@@@@@?;;;;;;;;;+**%#S#SSSSSS
++++++++++++++++++++++++++++?SS?+++*######@@@@#+;;;;+;++;;+*%SS#@@####
++++++++++++++++++;++++++++++:*?;+;?#?%%#@@@@@S;+++;+;+++?S#SS##@@@#@#
+++++++++++++++++++++++++++++;*?+;;*#;+?S@@@@@%++++*???S####S#####@@##
+++++++++++++++++++++++++++++;+?++++#%++%@@@@@*+;++*%###S####S###@####
+++++++++++++++++++++++++++++;+*++++S@*;?#@@@#+;;;+;++++?S#####@@@@@@@
+++++++*++*++++++++++++++++++++*+++;S@?+*#@@@S;;++++++++++*%###@@@@@@@
++++++**+**+++++++++++++++++++;*++++?#%;*S@@@S;;+++;++;;++;+*?%S%S#S##
++++*****+++++++++++++++++++++;+++++++*;*??%%*+**?%%%%%%?**+;;+++++++*
++++*+**++++++++++++++;;+++**+;++++++;*;++;++++??%%%S#####S?++;;;;;+++
+++++++++++++++++++++++;;;;::::;;:;;;+?+;+:+******;::;??**+;+;;;+;;;;;
++++++++++**+++++;;:;;:,,.....,:;:,,+?%*:::;??++;:...:;;;++;+;;;;;;;;;
++***+++++++++++;,..................,::::;::;:,,:,,,,;+++++;;++;;;;;;;
++*++*****++++++++;:,,,.................,,,...;++++++++++++++++++++++;
++**++++*****+++++++++;;::,,............,:;;;+++++++++++++++++++++++++
++*++++++++++++++;+++;;++++;;;;:,,..,:,:+++++++++++++++++++++**+++++++
+++++++++++++++++++++++;+++;+++;;;+;**+**+++++*++++++++++;++++++++++++
;++++++++++++++++++++++++;;++++;++*++*****++++++++**+++++;++++++++++++
++++***+++++++++++++;;++;+++++++++++******++++++++++++;+++++++++++++++
+*++++*++++++++++++++;+++++++*+++*++++**+***+*+++++++++++++++++;++++++
*+++++++++*++++++*+++++++++++********++++****++++;;+++++++++++++++*+++
++++++++++++++++++++++;+++*+++***+***+++++****+++++++++++++++**+++++++

4)Inhale, raise the head up, straighten the spine, keeping the hand or fingertips on the floor. Gaze at the third Eye Point.

*+++++++++++++++++++++++++++++++++;++++++++?%S%%%S#@#@@#@@@#S#@@@##S%%
++++++++++++++++++++++++++;++;+;;;;;;;;;;;;+?SS??%#####@@@##@@@@@SSS?%
++++++++++++++++++++++;++++++++++++++++;;++;*+?%*%SS##@@@####SSSS?%*S#
++++++++++++++++++++++++++++++++++++++++;;;;;+?*++?S##@@@@###S%??S@#S?
++++++++++++++++++++++++++++++++;;+++++++++;+++;;+***S###@@SS%??*?S@#?
++++++++++++++++++++++++++++++++++++++++++++++;;++;;+++?SS#####SS%%###
++++*++++++++++++++++++++++++++++++++++++++++;;++++;;+*%SS##@@####S##%
+++++++++*++++++++++++++++++++;++++++++++++++++++++?%S##S###@@@@###@@#
+++++*++++++++++++++++++*++++++++++++;;+;;++++*?SS##@@#######@@##@@@@@
++++++++++++++++++++++++++++++++++;;+++;++++;+++%%??+?#SS##@@#@#@@@@@@
++++**+**+++++++++++++++++++++**???***+;;++++?%%S?;++;;;*#@@@@@@@@@@@@
+++******+++++++++++++;:+*++*?%%%%%SSSS%%%%%S##SSSS##S%%?###@@@@@@@@@@
++*****+++++++++++****???*?**???%SSSS########SSS###@S+%%+????%?%SSSS%%
+*****+++++++;:,,,;*?????%%%??*?+;;;;+#########@@@@#S%%*++;+;;++++++++
+++*++++++++;,...,:+***?????????*;;:;?#####@@#S?*?%**++++;;;;;;;;;++;+
++++++++**+;...,:;?*?%??%%%%%%%%%S?+?#####S?*;,..:;;+++++;;;+;;;;;++++
***+++++++++;:;*?%SSS##SSSSSSSSSSS*+?%?*;:,,,,,,:++++++;++;;;;;;+;;;;;
*++*****++++**%SS%?*?##@@########S*++:::.,;+++++++++++++++++++++;+;;+;
**++++*****++++*SSSS###%????%%??*;,,::;+++++++++++++++++++++++++++*+++
*++++++++++++++*?%??***++;;;::,,:;:;+*++++++++++++++++++**++++++++++++
++*+++++++++++++;+++++++++++++++**+**++++**+++++++++;++++++++++++++++;
++++++++++++*+++++++++;+++++++*++*****++++++++**++++++++++++++++++++;+
++*+*+++++++++++++;++;++++++++++*******+++++++++++++++++++++++++++++++
++++*+++++++++*++++++++++******+++**+***+*+++++++++++++++++++*++++++++
+++++++++++++++++++;+++*+++******++++****++++;+++++++++++++++***++++++
++++++++++++++++++++++*+**+++++*+*++******+****++++++*++*+++++++++++++
**+++++++++++++*++++++++++++*+++***+***++++*+*+++++++*+*+++++++++*+++*
*++**+++*+++++++;++++++**++*++++******+++***++++++**++++*+++++++++++**
++++++***+++++++;+++++++++++*+++********+++*++++;++*++++*+*++*++++++++

5 ) Push-up (Chaturanga Dandasana). Exhale and bend the knees, stepping or junping back so that the legs are straight out behind, balancing on the bottoms of the bend toes. Elbows are bent, hugging the rib cage, and palms are flat on the floor under the shoulders, with fingers spread wide apart. The body is in a straight line from the forehead to the ankles. Keep yourself equally balanced between hands and feet. Do not push forward with the toes.

S@@@S%%%%%%SS%%%%%SS%SSSSSSSSSSSS#S##SSSSSSSS?+*+*%%%??%#S%S%?S#@@@#S#
#@@@##########S#S####################S#SSSSS%****?SS%?#SS#SS%%#@#@@@#@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@###%?%??*%S##S#@#SS###@@###@#@
@@@@@@@@@@@@@@@@@@@@###SSS%%%%????????????***?*??%SS##@###S#@@@@@@@@@@
######SSSSSSSSSSS%%%?%?****+++++++++++++++;+?%?+**%S#@##@@@@@#@@@@@@@@
*************+++*+++++++++++++++++++++++++++?%%??SS%###@@@@####@@@@@@@
***+*+++++++++**+++++++++++++++++++++++++++++?%%%%%%##@@@@#@@@@###@@@#
+++++++++++++++++++++++++:,,,:;;++++++++++++++*SSS%%S###@#@@@###@@@@#S
++++++++++++++++++++++++;:,:,,,;+++++++++++++++?*%??SSS##@@@########S?
+++++++++++++++++++++++++::;;;***++++++++++++++;*%***?S##@@@@@##S%%%%S
+++++++++++++++++++++++;;;+??*??++++++++++++++++*++++%%%#@@@@@###%?*?S
++++++++++++++++**++++++*%SSS##?*++++++++++++++++++++;;+??%S###S%SS%%?
++++***+++++++++++++++++*%%SSSS??***++++++++++++++++++++++*SS##@@@@###
+++******+**+++++++++++*SS%#S%%%???%?++++++++++++++++++*?S#S###@@#@###
+*+*+**+****++++*++*++*%#%%#S%%%%S%%#?++++++++++++***%S########@@@@###
++*******+++++++++++++*%SS%S%SS##S%%S#+;++++++++**%########S###@#@##@#
++**+*++****+++++++++**?SS%S%SS@#%%%%##%??++++++++**?**%#####@@@@@@@@@
+++*********++++*++**+*+*?%SS%S##%??%S@###S?++++++*+;::+?%*+S@@@@@@@@@
++********+++++++*++++*;+**?SSSS#S%%%#@@####S*?%%S#%***%+;;+?###@@#@@@
*******+*++++++++++++++;+*+**?%%SS??SS@@@#@########SSS###S%#%?**???%SS
*******++++**++++++++++;+***+****?+;*S@@@@@@@#@@###SS#####%*++++++++++
*++*****++****+++**++++;;;:;;;:;;::;+S@@@@@@@@@@@#S%##S%*++++;+++;;;;+
+++****+***+++++;++;::,:;::;;;+++*;;*%SSS####S%?+:,:+*++++++;;+++;++;+
***+*++**++++++:..,,,,,:;,,,..,::;;;*?%%%%?+:,,,.,,:++++++++++;;;;;++;
*++******+*++*++;:,,,.............:;;++;;::.,++++++++****+++++++++++++
***++*********++++++;;::,,.....,,,:::,.,::;;+++++++++++**+++++*+++*+++
**++++*++**+++++++++++++++;;:,,,,,:,,,+****++++*++++++++*++****+++++++
****+++*+**+++++++++++++++++++;;;;**+***++++****+++*++++++++***+++++++
++*++++**+++*+++++++*++++++++++**********+********++++++++++++++++++++
++****++*++++*++**++++++++++++++****???*+++++++++**+++++++**++**++++++
*+***++++++++*++++++++++++**+++***********+*+++++++++++++++++++++++*+*

6) Cobra Pose (Bhujangasana). From this position, inhale, straighten the elbows, and arch the back. Stretch the upper back so that there is no pressure on the lower spine. Point the forehead at the sky and gaze at the tip of the nose. Fingers are spread wide apart.

+;+?S#@@@@@@@@@@@@@@@####@@@@@@@@##SSS#S**?%S?*+*%%%?%##S@@###SSS#####
?%S##@@@@@@@@@@@@@@@@@@@####@##########S?%*?**?%???%SSS@@@@###S??%S%%@
S%%%%SSS%%S%%S%SSSSSSSSSSSS#SS##SSSSSSS%***+*%%S?%%#SSS%?%#@@@####%%#@
##################################SS#SS?****?S#%?####SSS%#@#@@@#@@##@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@###%?%???%###S#@@SS#@@@@###@@@@@#@#
@@@@@@@@@@@@@@@###SS%%%%%????????????*+??*??%SS#@@@@#SS@@@@@@@@@@@@#S%
#########SSS%%%%?*****++++++++++++++++*%S?***%##@##@@@@@#@@@@@@@@@####
***********+++++++++++++++++++++++*?%%SSSSSSSS%#@#@@@@####@@@@@@@@@@#%
***++*++***+++++++++++++++++++++++????%SSSS###S#@@@@@@@@@@###@@@S#SS%*
+++++++++++++++++++++++++++++++++****??%S#########@@@@@@@##@@@@#S#S?%%
+++++++++++++++++++++++++++++++*****???%S#@@#@@@#S#@@@@@####@#@%%%?S#S
+++++++++++++++++++++++++++++****?*???%%##@@@@@@SS#@@@@@@##S%%%%S#SSS#
+++++++++++++++++++++++++++*****?*???%SS@@@@@@@@@%S#@@@@@###%%*?S@@%*?
++++++++++*+**++++**+++*++**???????%%S##@@@@@@@@@%*?%%S###%%%%%??S@@S?
*+++++*+++++*+++++*+****+*?%%??%%%%%S@@@@@@@@@@@@@?++*SS#@@@@@###SS#S%
***+**++++++++++++++++++*?%S??SS%%%%#@SS@@@@@@@@@@@%%SS##@@@#@###S##%S
*******++++*+**+++**+**+?%%?%%#S%%%S#%++?#@@@@@@@@@@######@@@@@###@@@@
*****+++++**+**++*++****?;,,,:*S?%%SS+++++%#@@@@@@@@@#S###@@@@#@@@@@@#
******+**+++++++*******;::,,,,;%%%%%*+++++++?S##S#@@@###@@@@@@@@@@@@@#
+*****++++**++********+,,;;:::*?++;*++++++++++*SS*?S%%#@@@@@@@@@@@@@@@
****+****++***+++**+*;:::::;;+*+,,:++++++++++++?#%++?%%S@@@@@@@@@@@@@@
*****++++++++++++*++;:+++:,::;++:,;++++++++*???%#%???SS?%%%SSSS####SSS
**+*+++++*+*++++++*+:+****;:;+++,:+++++++*?S##S##@@@SSSS?+++++******+*
*+++*****++++++++++:;;+++++++;:::;+++***?????%S#S%%%??**+++++++++++++*
********+++***++;::::,:::::;;;;,:+*********;,,,;+++++++;+++++++;++++++
*++***++++:::;:,,,;;:::,,,,,,,:,;***++*+::,...,+++++++++;;++++++;;+++;
***++++*++;,...,,,,,.........,,::::::,,,:;:;;:;++++*+++++++++;++;;;;+;
******+**+*+;;:,,...........,,,;:..,,,,;*++++++++***+++++*++++++++++++
*******+*+++*++++;;::,,..,,:,,,,,:;+*+*++++++++++++**++****+++*****+++
+++*+*++++++++++++*+++++:::,,;;:+**+++++***+++*+++++++****++++++++++++
+*****+++++++*+++++++++++++*+**+***++********+*+*+++++++**++*+++++++++
++**+++*+++++++*++++*+++++*********+++++*+****+++++++*+++**+++++++++++
*+**++***++*++++++++++++++******?****++++++++*++++++++*++**+++**+*++++
++++++++*+*+++++++*+**********+*********+*+***+++*++++++++***+++++++++
++**+*++++*+++++++******???***+**+****++++;++++*+++++**++++****+++++++
+++******++***++******+*************??****++***++++*++****+*****++++++
*+++*++**++*+++**+++*****++************+*********++****+++++*+***++**+

7) Triangle Pose (Adho Mukha Svanasana). Exhale, lift the hips up so that the body is balanced in an inverted v-shape.Adem uit en til de heupen zo op dat het lichaam in balans is als een driehoek met de punt naar boven met de voeten en handpalmen plat op de vloer, de ellebogen en knieën recht en de vingers uitgespreid. Richt de aandacht op de navel en blijf in deze positie vijf ademhalingen.

Page 160

##SS##S%%#@@@@@@@@@@@@@@@@@##@#@@@@@##########S%%???+*+++*??*+?*;+++**
@#@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##S#SSSS#S%%S%*++++*%?**+++;+*++
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#@##@#S#S?*??*+++*+*?%SS*++++*+
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#@#S****+**?*??***?%?+++++*+
####@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#S*+;;;?#@####?*+*++++*??++**++***?**
@###SS@@@@@@@@@@@@@@@@@#@@@####@@S:......:%#?*??**?*****??***++??**?%?
@@@###@@@@@@@@@@@@@@####SS###@###%:;;;:;;+*##%??**?***+*?%?***+**?**?*
@@#@@##SSS###@@@@@@@@@@@#########%+:;+***?S@###%*+++++**%%??%%*+;+++**
#####@@#SSS#SS##@@@@@@@@@@@@#SSSS#*;;?%%??%###%*??*+++%SSS%%S%?+++++**
@@@###@@#S##S###@@@@@@@@@@@@#SS%%S??%SSS%%***?*+?**%%%S#S?*%S%%S%?**?%
@@@@@@@@@#####@@@@@@@@@@@@@@#S%SS?S%SS?*?%?**++++;*?%%S%SS%%%%S##??%SS
#@@@@@@@@######@@@@@@@@@@@@@@##@#%*???***+***++*?++*??%S#?*S##S%*?%SSS
#@@@@@@@@#@@@##@@@@@@@@@@@@@@@@#?*+*****????%?+***?*?%%##S##*???%%??%S
S#S#@@@@@@@@@@@@@@@@@@@@@@@@@@@S*******?%SSS%S%*+***%#S##%SS*??**??%??
@#SS##@@@@@@@@@@@@@@@@@@@@@@@@@%****???%SS#S?S%++****??S%?**+%#@S?%S?*
*+++?S#@@@@@@@@@@@@@@@@@@##@@@S*??????%##S#%?S%*?%%?+++?SS%??S#S%#@###
+*?%S###@@@@@@@@@@@@@@@@@#####S?????%%%S###??%S*+?%?*****??%SSS@@@@@##
SSSSSS########################%*????%%%%S#S?%%%??*+**?%*??%SSS########
%%%%%%%%%?????%%%%%%%%%%%%%%%%%?%??%%%SSSS%%SS%+++;?%S%?%%SSS%%???#@@@
@@@@@@@@@@@@@@@@@@@@@@@@@#@@@#S%%??%%%%SS%S#+%%****%SS??##S#S##S%#@#S#
@@@@@@@@@@@@@@@@@@####@@@@@@@#S%%?%%%??%S#@#:;%*?*?S###S#@@#%S##@@@@##
@@@@##@#######@###SSSSS%??????*??%%SS###@@@?:+?+*??SSS##@@#@#%##@@@@@@
#############SSS%%%?*+++++++;;;*#@@@@@@@@##;;?%*+++*SS#@##@@@@#@@@@@@@
*************+++;;+++++++++++++%S######SSS%:*%?%**?SS%######@@####@@@@
+++++++++++++++++++++++++++++++SS#####SS##+;??%%?%?S%%###@@@@##@@@@@#@
++++++++++++++++++++++++++++++*SSS###SS##?:**;*?SSS%%%S#@##@##@@@@#S##
++++;++++;+++++++++;+;;;+;;++;*S###@#SS#?;*S?;++S%S???%####@#@@@##S@@@
++++;;++++++++++++++;;;;;;;;;;?SS###SS#S;+?#?;;+*+?%*?SSSS##@@@@####SS
++++++++++++++++++;+++++++++++%#####SS#?+?%S+;;;;+?%+***%###@@@@@###S%
++++++;;++++++++++;;+;;+++++++%#S####S#%%SSS+;;;+**;;;;?%%S#@@@@@@###S
++++++++++++++++++++++++++++++%SS###SS####@S;+;;+;;;;;++;;*%%S%#@@#%%%
++++++++++++++++++++++++++++++S#S###SS#@#@@#++++;;;;;+;;;;+++*%SSS##@@
++++++++++++++++++++++;+++++++S######S#@##@#++;+;;;;++;++;;++*%SS##@@#
+++++++++++++++++++++++++++++*S######S#@##@#++++++++++++++*%S##S###@@@
+++++++++++++++++++++++++++++*#######S####@#+;+++++++**?SS####S#####@@
+++++++++++++++++++++++++++++*S####@@##@##@#+;+++++?S##########S######
++++++++++++++++++++++++++++++S####@@##@##@#+++;;+++*?%%%%S#######@@@@
+++*++++++++++;+++++++++++++++?#####@##@##@S++++;;+++++++*%SS####@@@@@
++*++*+++++++++++++++++++*+++++%#######@###S;;;++++++++++;++*S###@@@@@
+**+++++++++++++;++++++++*+++++*###########S+;;;++++++++;+++**?%SSSS##
+++++++++++++++++++++++++**+++++S#####S#S##S+++*%%SSSSSS%%SSSSS?+**+*?
*+++++++++++++++++++++*++++*++++?SSSS?*SS###%?%SSSS############?;;+;;+
++++++++++++++++;;;++++++;;;;;+;;::;;;:?SSSS%+******?S######SS%*;;;;;;
+*+++++++++++*+++;;::,,,..,,.,,,...,:;+;:++::+***;:,,:*S%?**+++;;;++;;
++***+++++;::,::,,................,,,,,,,:+++;::,....,++;;;++;+;;;;;;;
+++++++++;:,............................,,,:,.,,,,,,,:+++++++;++++;;;;
**+++++++++;:,,,...................,,........:+++++++++++++++;++++++++
***+**++*+++++++;::,,,..................,:::;+++++++++++++++++++++++++
*++**+++++++++++;+++;;;:,,,..........,;;+**++;++++++++++++++++++*+++++
+++++++++++++++;+++++++++;+;::,,,;;;;+*++;++++++++++++++++++;+++*+++++
++++++++++++++++++;+++;++++++;+++**+***++;++***+++++++++++;++;++++++++
+++++++*+++++++++*++;;+++++;++**++******++++++++++**+++++;;+++++++++++
++++++++++++*+;;+++;+++++++++++++***??**++++++++++++++++++++++++++**++

####S##@###SS####@@@@@@@@S#@@@##@@@@@@########%%???**??%*????*********
#S@@@@@@@@@####@@@#@@@@@@##SSS@#S###@@####%?S##SSS%%%%%%?%%%????******
@@@@@@##@@@@@@#@@@@@@@@@###SSS##S###@@##S*,,;%SSS??%%S%??*??********?*
@#####%#@@@@@@@@@@#@##S###@##%:?@#@####%%:.,*%%%%%%S%%%??***********??
SS%?S%S@#######@####SSSS#@@#+:.+?#@SS#S*,,.:??%%%SS%%%??*+***?%***?*%%
??%?%%#@##@@####S###SS@@@@@#:..:S#####%?*:,*?%%%%SSS???***+;+*******??
?SS%%S@@@@@S%S####S#S#@@@@##*,;%@#####%%S?,+%??%%%%S%?*****+;**++++***
###SS##@@#SSSS##@######S####S:;S@@@@@@###S,,?S%%?%SS%+**++++++;;;*++*?
@@#SSS##S%%%%S##@@##@#SS#@##S::?###@@@#@@#:,*#SS%S%%%++++***??+++;;+**
@@###S##S%%%S##@#@@#@@@@####S::*########@#;,+S#S%%*??++++;++*?**+;++**
#####S##SSS#@@@@@@@@@@@@@@@@#;,;S@@@###S#S:,;%SS%%?%*++;;+??*++*;;;++*
##@@@@@@@@@@@@@@@@@@@@@@@@@@@*.;?@@@@@@##S,,;S##S?%S%+;;+++??%?*+;++++
@@@@@@@##@@@@@@@@@@@@@@@@@@@@%,;?#@@@@@@@#::+S%%?+*+***+**++*%S?;;;+++
@####@@@@@@@@@@@@@@@@@@@@@@@@%:;+#@#@@#SSS;+?S#?+*+++++*??*;+?*++****+
########@@@@@@@@@@@@@@@@@@@###*::+###S;,,,,:+?%S?*+*++;+*?*+++;****?%?
@@@####S@@@@@@@@@@@@@@########%:::?@#+,:::,:;?*+++*?**++*?**+++*?+**??
@@@@@#@#####@@@@@@@@@@###S%S###+:;+#S+;,;;:,;?SS%*+++*++*?%**?*+;+*;++
@@@######S%SSSS##@@@@@@@@@#@###?:;?%%;::+?+:+%#S***+;;+??S%??%%+;;+;++
@@#######@#S##S%S##@@@@@@@@@@@#S??%%?*?%S%?+%##*+?**??*S#S??SS%????+*?
@@@@@@@##@#####SS@@@@@@@@@@@##S%#S%???SS?*%##@%+++;*%%%SSS%??%%S@S*?%%
@##@@@@@#@@#######@@@@@@@@@@@@#S#S?**%%**?%#@@%++*++*??%SS??SS#S?*?SSS
@@##@@@@@@@###@###@@@@@@@@@@@@@@@S**%%**???%#@%;+*****?%#S%#S???????%S
@@#####@@@@@@@@###@@@@@@@@@@@@@@#%*??**????%S##**+**+%SS##S#%*?***????
@@@#SS#@@@@@@@@@@@@@@@@@@@@@@@@@#?*????????%S#%?*++++???%%?**+?##?*?%*
#SS%%??S#@@@@@@@@@@@@@@@@@@@@@@@S??%???????%#S%*+*%?*+**%SS?*?S#S%##SS
*:::;+?%S#@@@@@@@@@@@@@##@####SS??%??????%%S#S%***?%%*??%%%??%SS##@@##
%??%SS####@@@@@@@@@@@@@##@@@@###?%??????%%S###S???**+*?%?%%%SSS#######
%?%?????%%%?????????%%%%??%%?%%%???%%%%%SS###%%*;++;*%SS%%%SSS%%?*?#@@
################################S?%%SSSS###@#S?**++*?SSSS##S#SSS%%#@#S
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@##%%%S######@#?*%****%S#######%SS##@@##
@@@@@@##############SSSSSS%%%%???SSS####SSS##*+*+**?%SS#######%S#@@@@@
#################SSSS%?**++++;;;*SSS#S#SSSSS#?*%?++++?S#####@@####@@@@
%%???????????*?*+++;+;;;;;;;;;;;%SS#S##SSSSS#%*?%?**%S%S#####@@##S##@@
+++++++;++;;;;+++;;;;;;;;;;;;;;+SSSS###SSS##@S*?%?%?%S%S###@@@###@#@##
++++++;+++;+++++;;+++;;;;;;;;;;+SSSS##SSS#####;+*%S%%??%#######@@@##S#
;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;SS#@##SSS#####;;;?%%%???S######@@##S#@
;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;%S#@@@SSS####S;;;**+%?*%SSS###@@@####S
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;%###@#SSS###@S;;;;;*%*+*+?S##@@@@@####
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;%######SS###@#+;;;+*+;;;*%%%#@@#@@@#S#
+++;;+;;+;;;+++;++;;;;+++;;;+;;;%######SS###@@*;;;;;;;;;;;;+??%%S###%%
;;;;;;;;;++;;;+++++++;++++++++++%######SS###@@*;;;;;;;;;;;;;;;+*SSS##@
++++;;;;+++;;;;;+;;;;;++;++;+++;%######S####@@*;;;;;;;;;;;;;;+*%SS###@
++++++++++;;;;;;++;+++;;;;;;;;;;%######SS###@@*;;;;;;;;;;;+*%S##SS##@@
+++++++++++;+;++++++++++++++++;;%######SS###@@+;;;++++***%S####SS#####
++++++++;+;;++++;+++;++;+++++++;*#####@#######+;+;;++?S#########S####@
+++++++++++++;;;+++;+++++++++;+++%####@##@####+;;;;;;;**?*?%#######@@@
+++;+++++++++;+;;;++++++++;++;;++*S###@SS@####*;;;;;+;;;+;+*?%S###@@@@
+++++++++++++++++++++++++++++++;;;%###@%?@####*;;;++++++++*?*+*S######
*+++*++++++++;++++;;++++;+++++++++?S##@S+#S###?;;;+;;+*?S%%**??%S#S%##
+++++++++++;;+++;++;+++++++++++++++SSSS?;%####S+;;;+*%#####SS####S??%?
++*++++;++++++++++;;;;+++++++++++++++++;;;%SSSS?***?%S#######S%S%?+;;;
++++;;++++++++++;+;;;;+++++;;;;;;;;:,:;;:;:;++;;++++++*?S#%*++;;;;;;;;
++++++++++++;;+++++;;:::,,..,,,,,,...,:;+;,,:,,;+++;:,.,;*;;;;+;+;;;;;
+++++++++++;;;:::::,,...............,,,,,,.,,;;:,,,....:;;;;;+;;;;;;;;
++++++++++;;:,.............................,,,,.,::,:,,:++;+++;;+++;;;
*++++++;;++++;:,,,.............................:+++++;;+++++++;;;+;++;
+++**++*++++++++;;;:,,,,..................,:::;+;;+;;;;;;;++++++++++++
+++++++++++++;++++;;;;;:::,,,,..........:;+++++;;;++;;;+++;;++++++*+++
++++;+++++;++;;++;;;;;+++;;;;;::,,,:+;;++++;;;++++++++++++++;;;+++++++
++++++++++;+;++;;+;;;;++;;++;;;;;+;+*++**++;++++++++++++;++;;;+;;;;++;
;+;+++++++*;+;;;;+++++;;;+++;;;++*++*+++**+++++;++++*++++;+;;;++++++++
++++++++++++++++;;;;;;;++++;;+;+++++******+++;+;;+;+;++++;++++++++;+++

@@@@@@@@@@@@@@@#####@@@@@@@@@@@@###SSSS%?*%***+**+*??%#S*S#SS**%SS%SSS
S#@@@@@##@@@@@@#@@##@@@@@@@@@@@@@@@@####%????*+**?*?%S####*?*?%??%SSS%
%S@@@@@##S#@@@@@@@@@@@@@@@@@@@@@@@@@@@###SSS%*?*+*+?SSS%??*?%%*?%*?%%%
#S@@@##S%??S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@##S?%*+??**+*SS%**S#SSSS%%###
@#@@@?:;;*?%#@@@@@@@@@@@@@@@#############SSSS%***%%**+*%??%S##@@###S??
##@@@S?%%SSS#############################SS##S??**+*?%**?SSS########%%
*?@@@S%%S%%%%%%??%%%%%%%%%%%%%%%%SSSSSSS%%%%%%+++;*%S%?%%SS%%??#@@@@##
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@############S??***?SS%%###S##SS@###@##
@@@@@@@@@@@@@@@@@@@@@@#########SSSSSSSSSS#SS**?*??%SS#####%%#@@@@@@@@@
@@@@@@@@@############SS%%??**+++;++++++**??%%%?****%S#@##@@##@@@@@@@@@
S%%%%%????????????**+++++++++;;;+++******??%SS#S?*?SS#####@@###@@@@@@@
+*++++++++++++++++++;++;+++++++++***?????%%%#####%%S%###@@@###@@##@@@@
++++++++++++++++++++++++++;;+*******??%%##S#@#@@@S%%?S###@##@@#####@@#
++++++++++;;;;;;;;+;+;+;;;;*?*??**???%##@#@@@@@@#%%?*S#S###@@##S##@@@%
+++++++++++;;;++;;++++;;;;*%???%????%%#@@@@@@#@@++%*??%S##@@@@###%%?%?
++++++++++++;;++;;++;;;;;;?%++?%%???%%%#@@@@@#@?;**+;;%SS#@@@@@###S???
+;;+++++++++++++++++++++++;:.,:?#S%%%S%S@@@@###++;;;;+++*%SSS@@#%%???*
+++++++++++++++++++++++++:....,;S?%SSSS%#@@@@@S;;;;;;;;;;++*SSS#######
+++++++++++++++++;+++++++;;;::;?%++%##S#@@@@@@%;;;;;;;;;;+*%SS##@@####
+++++++++++++++++++++++++;:;;;;+++;*%%?S@@@@@@?;+++;+++*?S##SS##@@@@##
+++++++++++++++++++++++++;:::::;;;+*?+*?@@@#@@?;++*?%%S#####S#####@@##
++++++++++++++++++++++++++++;:;;;+++#*;+S@@@@@*;+++?%SSSS###S###@##@#@
+++++++++++++++++++;+++++++++;**++;;SS;+?@@@##+;;;++++++%SS###@@@@@@@@
+;+++**++++++++++++++++++++++++*++++%#++?S@@@@+;+++++++;++*S###@@@@@@@
+++++**+**+++++++++++;+++++++++*+++++%*;*?@@@S+;;+++++;;+;;+*?%%%SSSS#
+++**++*++++++++++++++++++++++;+++++++*;***?*;+*?%%%%%S%?*++;;++;++++*
++++++*++++++++++++++;;;++**++:;+++;;+?;;+++++*????%S####S?+++;;;;;;;;
++++++++++++++++++++++;;;:::,::;;;;;;?%+:;+******;:,,+***++;+;;;+;;;;;
++++++++++*+++++;:::::,.......,;;:;*??%+::;??*;;:...,;;;;++;+;;;;;;;;;
+***+++++++++++;:.................,::;;::::::,,::,:,:++++++;+++;;;;;;;
+*+++*****+++++++;;:,,.......................:+++++++++++++;+++++++++;
+**++++***+*+++++++++;;::,,,...........,,:;;++;+++++++++++++++++++++++
++++++++++++++;+;+++;;++++;;;;:,,..,:,:;+++++++++++++++++++++**+++++++
++++++++++++++++++++++;+++;++++;;+;+*+**++;+++++++++++++;;+;++++++++++
;++++++;+++++++++;++++++;;+++;;++*++*****+++++++++*+++++;+++++++++++++
+++++++++++++++++++;;++;;++++++++++******+++++++++++++++++++++++++++++
++++++++++++++++++++;+++++++*+++*++++**+***+++++++++++++++++++;;++++++
+++++++++*++++;+*++++;++++++******++++*+****++++;;++++++;+++++++++*+++

SS#@@@@@##@@@@@@@@@#@@@@@@@@@@@@@@@@@####???S?******SS##S#*??*?%??%%S%
#SS@@@@@##S#@@@@@@@@@@@@@@@@@@@@@@@@@@@#####S??*+***%?S%?**?S#??%%*%%S
@##@@@S%??*?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@##S%%?+*%%*++?SS??S#SS######S
@@@@@@*;+*?%##@@@@@@@@@@@@@@@#############SS##??**?**?**?%SSS@@@@###%*
%%S@@@S%%%%%SSSSSSSSSSSSSSSSSSSSSS#####SSSSSSS%**++*?%???SS%S%%S##@@SS
*?S@@@#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%*++**%S%?SSSSSS%?#@#@@@#
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#####S???**?S#SS#@#SS###@@S##@#
@@@@@@@@@@@@@@@@@##@@@###SSS%%%%???????*????**?+**?S%##@###SS@@@@@@@@@
#################SSS%%%%?***+++;;;+++++++**?%SS%*+*?S####@@@###@@@@@@@
???************++++++;;+;:::;++++++++*****??%SS#S%%S%S###@@@####@@@@@@
+++++++++++++++++++++++;,...,:;+*+*****???%SS####@S%?S###@@#@@@@#S#@@@
++++++++++++++++++++++:....,:;+*****???%%%###@#@@@S??%######@@###@@@@#
+++++++++++;;;;++;++++:,,,;+?%?S??????%S##@@@@#@@%?%*%SSS#@@@@###SSSSS
+++++++++++++;;++;+++++;?%%%%%%SS%????%%#@@@@##@S+??++*S##@@@@@##S%%?%
++++++++++++++;++++++++;+%%%%S##S#SS%%S%%@@@@#@#+++;;;*?*S###@@@SS%***
++++++++++++++++++++++++++**#@@%++*%%S#%%S@@@@@?;;;;;;;;;+**%#S#SSSSSS
++++++++++++++++++++++++++++?SS?+++*######@@@@#+;;;;+;++;;+*%SS#@@####
++++++++++++++++++;++++++++++:*?;+;?#?%%#@@@@@S;+++;+;+++?S#SS##@@@#@#
+++++++++++++++++++++++++++++;*?+;;*#;+?S@@@@@%++++*???S####S#####@@##
+++++++++++++++++++++++++++++;+?++++#%++%@@@@@*+;++*%###S####S###@####
+++++++++++++++++++++++++++++;+*++++S@*;?#@@@#+;;;+;++++?S#####@@@@@@@
+++++++*++*++++++++++++++++++++*+++;S@?+*#@@@S;;++++++++++*%###@@@@@@@
++++++**+**+++++++++++++++++++;*++++?#%;*S@@@S;;+++;++;;++;+*?%S%S#S##
++++*****+++++++++++++++++++++;+++++++*;*??%%*+**?%%%%%%?**+;;+++++++*
++++*+**++++++++++++++;;+++**+;++++++;*;++;++++??%%%S#####S?++;;;;;+++
+++++++++++++++++++++++;;;;::::;;:;;;+?+;+:+******;::;??**+;+;;;+;;;;;
++++++++++**+++++;;:;;:,,.....,:;:,,+?%*:::;??++;:...:;;;++;+;;;;;;;;;
++***+++++++++++;,..................,::::;::;:,,:,,,,;+++++;;++;;;;;;;
++*++*****++++++++;:,,,.................,,,...;++++++++++++++++++++++;
++**++++*****+++++++++;;::,,............,:;;;+++++++++++++++++++++++++
++*++++++++++++++;+++;;++++;;;;:,,..,:,:+++++++++++++++++++++**+++++++
+++++++++++++++++++++++;+++;+++;;;+;**+**+++++*++++++++++;++++++++++++
;++++++++++++++++++++++++;;++++;++*++*****++++++++**+++++;++++++++++++
++++***+++++++++++++;;++;+++++++++++******++++++++++++;+++++++++++++++
+*++++*++++++++++++++;+++++++*+++*++++**+***+*+++++++++++++++++;++++++
*+++++++++*++++++*+++++++++++********++++****++++;;+++++++++++++++*+++
++++++++++++++++++++++;+++*+++***+***+++++****+++++++++++++++**+++++++

*+++++++++++++++++++++++++++++++++;++++++++?%S%%%S#@#@@#@@@#S#@@@##S%%
++++++++++++++++++++++++++;++;+;;;;;;;;;;;;+?SS??%#####@@@##@@@@@SSS?%
++++++++++++++++++++++;++++++++++++++++;;++;*+?%*%SS##@@@####SSSS?%*S#
++++++++++++++++++++++++++++++++++++++++;;;;;+?*++?S##@@@@###S%??S@#S?
++++++++++++++++++++++++++++++++;;+++++++++;+++;;+***S###@@SS%??*?S@#?
++++++++++++++++++++++++++++++++++++++++++++++;;++;;+++?SS#####SS%%###
++++*++++++++++++++++++++++++++++++++++++++++;;++++;;+*%SS##@@####S##%
+++++++++*++++++++++++++++++++;++++++++++++++++++++?%S##S###@@@@###@@#
+++++*++++++++++++++++++*++++++++++++;;+;;++++*?SS##@@#######@@##@@@@@
++++++++++++++++++++++++++++++++++;;+++;++++;+++%%??+?#SS##@@#@#@@@@@@
++++**+**+++++++++++++++++++++**???***+;;++++?%%S?;++;;;*#@@@@@@@@@@@@
+++******+++++++++++++;:+*++*?%%%%%SSSS%%%%%S##SSSS##S%%?###@@@@@@@@@@
++*****+++++++++++****???*?**???%SSSS########SSS###@S+%%+????%?%SSSS%%
+*****+++++++;:,,,;*?????%%%??*?+;;;;+#########@@@@#S%%*++;+;;++++++++
+++*++++++++;,...,:+***?????????*;;:;?#####@@#S?*?%**++++;;;;;;;;;++;+
++++++++**+;...,:;?*?%??%%%%%%%%%S?+?#####S?*;,..:;;+++++;;;+;;;;;++++
***+++++++++;:;*?%SSS##SSSSSSSSSSS*+?%?*;:,,,,,,:++++++;++;;;;;;+;;;;;
*++*****++++**%SS%?*?##@@########S*++:::.,;+++++++++++++++++++++;+;;+;
**++++*****++++*SSSS###%????%%??*;,,::;+++++++++++++++++++++++++++*+++
*++++++++++++++*?%??***++;;;::,,:;:;+*++++++++++++++++++**++++++++++++
++*+++++++++++++;+++++++++++++++**+**++++**+++++++++;++++++++++++++++;
++++++++++++*+++++++++;+++++++*++*****++++++++**++++++++++++++++++++;+
++*+*+++++++++++++;++;++++++++++*******+++++++++++++++++++++++++++++++
++++*+++++++++*++++++++++******+++**+***+*+++++++++++++++++++*++++++++
+++++++++++++++++++;+++*+++******++++****++++;+++++++++++++++***++++++
++++++++++++++++++++++*+**+++++*+*++******+****++++++*++*+++++++++++++
**+++++++++++++*++++++++++++*+++***+***++++*+*+++++++*+*+++++++++*+++*
*++**+++*+++++++;++++++**++*++++******+++***++++++**++++*+++++++++++**
++++++***+++++++;+++++++++++*+++********+++*++++;++*++++*+*++*++++++++

S@@@S%%%%%%SS%%%%%SS%SSSSSSSSSSSS#S##SSSSSSSS?+*+*%%%??%#S%S%?S#@@@#S#
#@@@##########S#S####################S#SSSSS%****?SS%?#SS#SS%%#@#@@@#@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@###%?%??*%S##S#@#SS###@@###@#@
@@@@@@@@@@@@@@@@@@@@###SSS%%%%????????????***?*??%SS##@###S#@@@@@@@@@@
######SSSSSSSSSSS%%%?%?****+++++++++++++++;+?%?+**%S#@##@@@@@#@@@@@@@@
*************+++*+++++++++++++++++++++++++++?%%??SS%###@@@@####@@@@@@@
***+*+++++++++**+++++++++++++++++++++++++++++?%%%%%%##@@@@#@@@@###@@@#
+++++++++++++++++++++++++:,,,:;;++++++++++++++*SSS%%S###@#@@@###@@@@#S
++++++++++++++++++++++++;:,:,,,;+++++++++++++++?*%??SSS##@@@########S?
+++++++++++++++++++++++++::;;;***++++++++++++++;*%***?S##@@@@@##S%%%%S
+++++++++++++++++++++++;;;+??*??++++++++++++++++*++++%%%#@@@@@###%?*?S
++++++++++++++++**++++++*%SSS##?*++++++++++++++++++++;;+??%S###S%SS%%?
++++***+++++++++++++++++*%%SSSS??***++++++++++++++++++++++*SS##@@@@###
+++******+**+++++++++++*SS%#S%%%???%?++++++++++++++++++*?S#S###@@#@###
+*+*+**+****++++*++*++*%#%%#S%%%%S%%#?++++++++++++***%S########@@@@###
++*******+++++++++++++*%SS%S%SS##S%%S#+;++++++++**%########S###@#@##@#
++**+*++****+++++++++**?SS%S%SS@#%%%%##%??++++++++**?**%#####@@@@@@@@@
+++*********++++*++**+*+*?%SS%S##%??%S@###S?++++++*+;::+?%*+S@@@@@@@@@
++********+++++++*++++*;+**?SSSS#S%%%#@@####S*?%%S#%***%+;;+?###@@#@@@
*******+*++++++++++++++;+*+**?%%SS??SS@@@#@########SSS###S%#%?**???%SS
*******++++**++++++++++;+***+****?+;*S@@@@@@@#@@###SS#####%*++++++++++
*++*****++****+++**++++;;;:;;;:;;::;+S@@@@@@@@@@@#S%##S%*++++;+++;;;;+
+++****+***+++++;++;::,:;::;;;+++*;;*%SSS####S%?+:,:+*++++++;;+++;++;+
***+*++**++++++:..,,,,,:;,,,..,::;;;*?%%%%?+:,,,.,,:++++++++++;;;;;++;
*++******+*++*++;:,,,.............:;;++;;::.,++++++++****+++++++++++++
***++*********++++++;;::,,.....,,,:::,.,::;;+++++++++++**+++++*+++*+++
**++++*++**+++++++++++++++;;:,,,,,:,,,+****++++*++++++++*++****+++++++
****+++*+**+++++++++++++++++++;;;;**+***++++****+++*++++++++***+++++++
++*++++**+++*+++++++*++++++++++**********+********++++++++++++++++++++
++****++*++++*++**++++++++++++++****???*+++++++++**+++++++**++**++++++
*+***++++++++*++++++++++++**+++***********+*+++++++++++++++++++++++*+*

+;+?S#@@@@@@@@@@@@@@@####@@@@@@@@##SSS#S**?%S?*+*%%%?%##S@@###SSS#####
?%S##@@@@@@@@@@@@@@@@@@@####@##########S?%*?**?%???%SSS@@@@###S??%S%%@
S%%%%SSS%%S%%S%SSSSSSSSSSSS#SS##SSSSSSS%***+*%%S?%%#SSS%?%#@@@####%%#@
##################################SS#SS?****?S#%?####SSS%#@#@@@#@@##@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@###%?%???%###S#@@SS#@@@@###@@@@@#@#
@@@@@@@@@@@@@@@###SS%%%%%????????????*+??*??%SS#@@@@#SS@@@@@@@@@@@@#S%
#########SSS%%%%?*****++++++++++++++++*%S?***%##@##@@@@@#@@@@@@@@@####
***********+++++++++++++++++++++++*?%%SSSSSSSS%#@#@@@@####@@@@@@@@@@#%
***++*++***+++++++++++++++++++++++????%SSSS###S#@@@@@@@@@@###@@@S#SS%*
+++++++++++++++++++++++++++++++++****??%S#########@@@@@@@##@@@@#S#S?%%
+++++++++++++++++++++++++++++++*****???%S#@@#@@@#S#@@@@@####@#@%%%?S#S
+++++++++++++++++++++++++++++****?*???%%##@@@@@@SS#@@@@@@##S%%%%S#SSS#
+++++++++++++++++++++++++++*****?*???%SS@@@@@@@@@%S#@@@@@###%%*?S@@%*?
++++++++++*+**++++**+++*++**???????%%S##@@@@@@@@@%*?%%S###%%%%%??S@@S?
*+++++*+++++*+++++*+****+*?%%??%%%%%S@@@@@@@@@@@@@?++*SS#@@@@@###SS#S%
***+**++++++++++++++++++*?%S??SS%%%%#@SS@@@@@@@@@@@%%SS##@@@#@###S##%S
*******++++*+**+++**+**+?%%?%%#S%%%S#%++?#@@@@@@@@@@######@@@@@###@@@@
*****+++++**+**++*++****?;,,,:*S?%%SS+++++%#@@@@@@@@@#S###@@@@#@@@@@@#
******+**+++++++*******;::,,,,;%%%%%*+++++++?S##S#@@@###@@@@@@@@@@@@@#
+*****++++**++********+,,;;:::*?++;*++++++++++*SS*?S%%#@@@@@@@@@@@@@@@
****+****++***+++**+*;:::::;;+*+,,:++++++++++++?#%++?%%S@@@@@@@@@@@@@@
*****++++++++++++*++;:+++:,::;++:,;++++++++*???%#%???SS?%%%SSSS####SSS
**+*+++++*+*++++++*+:+****;:;+++,:+++++++*?S##S##@@@SSSS?+++++******+*
*+++*****++++++++++:;;+++++++;:::;+++***?????%S#S%%%??**+++++++++++++*
********+++***++;::::,:::::;;;;,:+*********;,,,;+++++++;+++++++;++++++
*++***++++:::;:,,,;;:::,,,,,,,:,;***++*+::,...,+++++++++;;++++++;;+++;
***++++*++;,...,,,,,.........,,::::::,,,:;:;;:;++++*+++++++++;++;;;;+;
******+**+*+;;:,,...........,,,;:..,,,,;*++++++++***+++++*++++++++++++
*******+*+++*++++;;::,,..,,:,,,,,:;+*+*++++++++++++**++****+++*****+++
+++*+*++++++++++++*+++++:::,,;;:+**+++++***+++*+++++++****++++++++++++
+*****+++++++*+++++++++++++*+**+***++********+*+*+++++++**++*+++++++++
++**+++*+++++++*++++*+++++*********+++++*+****+++++++*+++**+++++++++++
*+**++***++*++++++++++++++******?****++++++++*++++++++*++**+++**+*++++
++++++++*+*+++++++*+**********+*********+*+***+++*++++++++***+++++++++
++**+*++++*+++++++******???***+**+****++++;++++*+++++**++++****+++++++
+++******++***++******+*************??****++***++++*++****+*****++++++
*+++*++**++*+++**+++*****++************+*********++****+++++*+***++**+

8) Inhale and jump or step back into position 4.

9) Front Bend (Uttanasana). Exhale and bend forward into position 3.

10) Stretching Up. Inhale and come all the way up into position 2.

11) Standing Up (Samasthiti). Exhale and return to the starting position with arms by the sides, position 1.

COMMENTS:

When Yogi Bhajan was studying with his Teacher, the Sun Salutation was used as a warming-up exercise before starting the Kundalini Yoga Kriyas. This is an excellent way to warm up and is beneficial as an exercise in its own right. It increases cardiac activity and circulation, stretches and bends the spine, massages the inner organs, aids the digestive system, exercises the lungs, and oxygenates the blood. Synchronize your breath with the movements to create an uninterrupted rhythm throughout the sequence of positions. Start by practicing three rounds and then gradually increase to five or six. When practiced with awareness, this improves one's ability to maximize performance and enjoyment of all yoga postures.

Page 161

..................................................,*+:................
..................................................,*.;:...............
..............:,..................................,+.,+...............
............,;*:................,,,,..............:+..*,..............
...........,+,*,..............:;;::;;:............;:..*,..............
..........,+,,*..............;:,....,*:...........;:..*:..............
..........*,.,+.............;;.......,+...........:*..*:..............
..........?,..+,............+,.......,*............*,.;;..............
..........+;..*:............*,.......,*...........,+,.:+..............
..........,*,.;+............*:.......+:...........;:..,*..............
...........;+..;+,..........,+,.....;;...........,+....*,.............
......:?+..,*,..:+...:;;;;+++;;+:::++..:*,.......:;....*,.............
....,?@@@%,.+,...+:..*@@@@@@@:,+::,,+..:@#?:,....+:....*,.............
...,%@@@@*,.+,...:*..:@@@@@@@+;,....:+?#@@@@?,,,:*,....*,..:+:........
...*@@@@*...+,....*:..S@@@@@@@*,....;@@@@@@@;;;;;,....,*.+S@@#;.......
..,@@@@#,...+:....,;;:S#?*@@@@@?...,#@@@#?@?..........:+.+@@@@#:......
..;@@@@%....,+;,....,:*,..;@@@@@:..*@@@#:.;+,.....,,:;;,..S@@@@?......
..;@@@@S......:;+;,..;,....?@@@@;..S@@@?...,;,,::;:::,....*@@@@S......
..:@@@@@,..,....,:;++;.....+@@@@;..S@@@?....,?;,,.........;@@@@S......
..,S@@@@?,?%.......,?,.....%@@@#,..S@@@S.....:+...........;@@@@%......
...;@@@@@@@#,.....:+,.....*@@@@*...*@@@@:.....;+..........*@@@@+......
....;#@@@@@@;...,;;,....:%@@@@#,...:@@@@*:,....;;....::..:#@@@S,......
.....;@@@@@@*..:+:....,;%@@@@#:.....+S*:,?;,....;;...;@S?#@@@#:.......
.....?@#%*+:,.;;,...,;;,++#@S:...........+:+:....+:...?@@@@@#:........
.....::,....,;:...,;;:..+,,;,............*,.;;,...+:..:@@@@@@%;.......
........,::;;,..,;+:....*,...............*:..,;;...+;..*@#S%**;.......
......,;::,....:;:..,,:;+,...............;;:,,,:+,..+;,.,,............
......*+,....,;+::;;:::,..................,,:;;;+?,..:;;,.............
......,*:...:*+;:,,.............................,;;...,;*,............
.......?,.,;*:....................................;;..,?;,............
.......*;;:+:......................................;+,,*+,............
........,.,+......,,,::::,...............,,:::,.....,;;,;;............
::::::::::+*.....,::,,,::;;:,,......,,::;:::::,.........++:::::::::,..
,,,,,,,,,,:*,.............,,:;::::::;:,,..............,;+,,,,,,,,,,,..
...........:+:,...............,;*;:.................,;+:..............
............,*+:::::,,...........,;;;::::,..,,::::::;:................
............:*,..,:::::::::,,.......,,,,:+*;:,:,,,,...................
.............:+;:,,...,,;+*+;::::,,,.....,:;;:........................
...............,:;;;;;;::,....,,,:::;;::,,..,:;;,.....................
....................,................,,:::;;;::+;.....................

Kundalini Yoga to eliminate tension and stress

..................::,...,::,..........................................
.................;;.......,:;,........................................
................,**;;:,,....,+,.......................................
................:*+?*+++.....,+.......................................
................;*;+:+;;......;;......................................
................;+.,..:;......,*......................................
................,+:....;;.....,*....,,,,..............................
.................,;;,...:;...,++:::;:::;;:,...........................
...................,;;,..*;,:;:,,,,.....,:;;,.........................
...................,,++..*;,,..............:+;........................
................,:;::,+..*,..................:+:......................
..............:+::,..+:.,*,...................,;;,....................
.............:*,....;;..,*......................,;;,..................
.............+,...,+;...;+.............:+:,.......,;;,................
............,+...,+:....+:.............*:,:;:,......,;;,..............
............:+..,+,....,+.............,*....:;:,......,+..............
............;+.,+,.....;;.............:+......:;;......+,.............
............;+.+,......*,.............;;.......,*.....,+..............
............+;;;......;+..............*:.......;+.....;:..............
............+:+,.....,*,..............*,.......+;....:+...............
............+::.....,*:...............*,.......*:...,+,...............
............+:.....,+:................:;::,,..,*,...+,................
..........:;;*,...,;,...................,,,::;+;...;;.................
........,+;,.,;+++;,.....................,,::;:...,+..................
........*:....,::::;;;:,,...............,+;:;;;:::;+..................
.......:+............,,::;;:,,......,,::;?**S?;%:,.:+.................
,,,,,,,,*,...............,,::;;::,:;::,..+:*;;,;....*:...........,,...
:;:::;::;+:..................,:;*;:,...............:?;:::::::::,,,....
........,,**:,,,......,,,:::;::,.................,:+,.................
......,*;::::::;;::;;;;;::,,.................,,:;*;,..................
.......*:........,,,..........,,,,:::::::::::::,,,:;..................
.......,;;:,,,,,....,,,:::;;;::::;;++;;;:::,.......;+.................
.........,:::::++;;;;:::,,,,..........,,,:;;;::;;;;;:.................

1.Relaxing Buddha: A relaxing pose that will release tension and stress in just 11 minutes. Sit in Easy Pose. Your right elbow is bent and resting on the right knee. Lean your right cheekbone on the palm of your right hand with the fingers loosely covering the right half of your forehead. Close your eyes and just relax. This pose will put pressure on your liver, so just relax and let the body adjust to it. If you want to really relax, play the "Guru Ram Das Lullaby" as you do this meditation. 11 Minutes.

......................................................................
............................,.........................................
..........................,***,.......................................
..........................:S.*+.......................................
..........................;%.;%.......................................
..........................;%.,%:......................................
..........................;%..%;......................................
..........................;%..?;......................................
..........................:%..?;......................................
..........................;*..?+......................................
........................,;%*,.?+......................................
.......................:%;;++;%+......................................
.......................+S:,..*@*,.....................................
.....................:%*;**+:%+;;;;:..................................
....................+?*+;+::*#*,.,:+*;,...............................
....................%;...:%,.%+*%;..,;?;..............................
....................%?;:,.**.+*.%??,..,%:.............................
...................,?::;?+,?;,S;?:%,...?+.............................
...................:%...:%:;#*%+:,S,...*+.............................
....................?;...;?**;,..,*,...*+.............................
....................:%:...,,...........?;.............................
.....................;%,...............?:.............................
......................+?,.............;*..............................
.......................*+............,?:..............................
.......................,?,..........,?:...............................
........................*+..........%+................................
........................+?.........,S,................................
.......................,%;.........,%.................................
.......................;?..........:%.................................
......................,?:..........,%,................................
......................*;...........,+,................................
.....................+*...............................................
.....................:,...............................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
....,,....,,.......,..............,...............,...,...............
.,;;;;,;;:+*;:;?,.,%;;,:;;,:;;,,;+S,.,;;:,:;;,,;:,+;?:+,;;:,;;:,......
.:#;+*?;+?*?:%;%,.,#;?;**S+%*+??+;#,.:%:?*%:+****;?;%;?*+:%+?:%:......
.:%.;**+*%+;.?:?,.,%.++?*%*?;:?+*+%,.:S;*;*+*+++?+*:?;*+*+*;*.*:......
..,.,,;*?+,,,,.,,,.,,,,,,,,,,,,.,,...:*,,..,,.,:,.,,,,,.,:..,.,.......
.......,,..................,...,..................,...................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
..................,,.........,;,......................................
..................:?,.........**......................................
...................;+..........**,....................................
....................*,........,,;*,...................................
....................*+.......,%:.:+,..................................
....................+?.......:S...:*:.................................
....................;%.......,S,...:?:................................
....................;%........?;..,.,?+...............................
....................;?........;*....,;?+..............................
....................:?......,.,?,...:?,%;.............................
....................,?:...,*+?*+,...;*.%*.............................
.....................:*,..;*.%+...,;*:.%+.............................
......................++..?;:%.,;+;:,..%:.............................
.......................%;;*.,%*+*?....:?..............................
.......................:#?..;%;.:?....+*..............................
........................?;,*+,.:%+;,.,?:..............................
........................,*S;.:*+?;*,.:?...............................
..........................?*+*#,:S*..*;...............................
..........................,:,,%,,S:.:*................................
..............................%::?..*;................................
..............................+**?.;%,................................
..............................,;%?,?**;,..............................
................................,+*%::%;..............................
...................................,+;;,..............................
......................................................................
......................................................................
......................................................................
......................................................................
.....:,....:;,,..::..,,.........,;..............,:,,,:......,.........
.....?;;++:%???,.+%++,+++,++*::+*%..:*++,;++,++;:++%;+:++;:*++,.......
.....?+S+?**;+*..+?,S+?+S;%:+?%;;%..+?,??%,**?*?;%;?:??;,%*%,%:.......
.....+;+++:+::*,.;;.*;*+?;+,:+;*+*..+S++:+++:++*;+:*;+;+++;;.+,.......
........,..............,.......,,...:;,...,............,,.............
......................................................................
......................................................................
......................................................................

2. To Experience the Jupiter Energy: Sit in Easy Pose. Left hand mudra: the Saturn (middle) finger crosses over the back of the Jupiter (index) finger. The other two fingers are closed and locked down with the thumb. The back of the left hand rests on the left knee.

Right-hand mudra: the Jupiter (index) finger extends straight up, and the other fingers are closed and locked down with the thumb. The right elbow is bent, and the right hand is about chin level. Close your eyes, relax, and quickly move the Jupiter finger around in a circle. Only the Jupiter finger moves.

..........................:;;:,,:;;,..................................
.........................;;,......:*,.................................
........................;+.........,*,................................
........................*:..........*:................................
........................*,..........;+................................
........................+:..........:+................................
........................:+..........:;................................
....................,....+:.........+;................................
...................+*,...,+,.......,*,................................
...............:*;;+;+,,..,*:,....,*;.................................
..............;SS?*?%%??...+;;;:::;?,.................................
..............,:;;??#?+;...+:......;+,................................
................:***?:.,,:;;,.......:;;:,,............................
...............:*:**;;*;::,...........,:;;;;:.........................
...............+;:++S:,*,.................,,;+,.......................
..............,?..:;+:,*,....................:*,......................
..............,%;.....+:......................;;......................
..............;;*:...:+.......................,*,.....................
.............,+.+;...+,........................;;.....................
.............;;;;...:+.........................,+.....................
.............*;:....+:..........................*,....................
............:?,....,%:..........................;;....................
...........,*,.....;?;..........................,+....................
...........+:.....,*;;....................:......*,...................
..........:+......:+,+....................+,.....*:...................
..........*:......+:,*....................;;.....+;...................
..........?,.....:+.,*....................,?.....,+,..................
..........*:....:+,.,*....................,S,.....:*:.................
..........:*:,:;;,...+....................,?;......,;;,...............
...........,:::,....,*.....................;?;.......:+:..............
..................,:+:......................:*;,......,++.............
.............,,:::::..........................,;:,......+;............
.........,:;;;:,,...............................,;;,.....;+,..........
.......,;+;:,.....................................,:;,..,,:+,.........
......;;,..,,,,,...............................,,,,::+,..*,,?,........
.....++...:;:::;;;;:,,...................,,::;;;;:::,:+.;%;.%;........
.,.,,?,..........,,:;;;:,...........,,::;;;:,,,......:*.+%++:*:,::,...
:::::?;...............,:;;;:,,,::;;+;;,,..............+;,+:?++:,,,,...
.....:*,..................,:;*+:,,,....................:+:;?**:.......
......,**:,,.................,:;;;,...................,:+,,;??*,......
......:*:::;;::,,...............,:;;;::,,......,,,,::;*;...,;:,.......
.....:*,....,,:;;;::;;:,,,,.........,::;:::::;;;;:,,,.,+:.............
.....++::,,,....,:;++;:;;;;;;;::,,,..................,:;:.............
......,,:::;;;;;::,.........,,,::;;;;:::,,,......,:;;:,...............
...................................,,,::;;;;;;;++;;:,.................

Concentrate on moving the Jupiter finger. Listen to "Ang Sang Wahe Guru" tape by Nirinjan Kaur. 11 minutes. To finish: inhale, keep the finger moving, and tighten all the muscles of the body as you hold the breath for 10 seconds. Exhale and repeat two more times. This meditation can release tension and call in the Jupiter energy of prosperity and expansion.

Page 162

..................::,...,::,..........................................
.................;;.......,:;,........................................
................,**;;:,,....,+,.......................................
................:*+?*+++.....,+.......................................
................;*;+:+;;......;;......................................
................;+.,..:;......,*......................................
................,+:....;;.....,*....,,,,..............................
.................,;;,...:;...,++:::;:::;;:,...........................
...................,;;,..*;,:;:,,,,.....,:;;,.........................
...................,,++..*;,,..............:+;........................
................,:;::,+..*,..................:+:......................
..............:+::,..+:.,*,...................,;;,....................
.............:*,....;;..,*......................,;;,..................
.............+,...,+;...;+.............:+:,.......,;;,................
............,+...,+:....+:.............*:,:;:,......,;;,..............
............:+..,+,....,+.............,*....:;:,......,+..............
............;+.,+,.....;;.............:+......:;;......+,.............
............;+.+,......*,.............;;.......,*.....,+..............
............+;;;......;+..............*:.......;+.....;:..............
............+:+,.....,*,..............*,.......+;....:+...............
............+::.....,*:...............*,.......*:...,+,...............
............+:.....,+:................:;::,,..,*,...+,................
..........:;;*,...,;,...................,,,::;+;...;;.................
........,+;,.,;+++;,.....................,,::;:...,+..................
........*:....,::::;;;:,,...............,+;:;;;:::;+..................
.......:+............,,::;;:,,......,,::;?**S?;%:,.:+.................
,,,,,,,,*,...............,,::;;::,:;::,..+:*;;,;....*:...........,,...
:;:::;::;+:..................,:;*;:,...............:?;:::::::::,,,....
........,,**:,,,......,,,:::;::,.................,:+,.................
......,*;::::::;;::;;;;;::,,.................,,:;*;,..................
.......*:........,,,..........,,,,:::::::::::::,,,:;..................
.......,;;:,,,,,....,,,:::;;;::::;;++;;;:::,.......;+.................
.........,:::::++;;;;:::,,,,..........,,,:;;;::;;;;;:.................

......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
..................,,.........,;,......................................
..................:?,.........**......................................
...................;+..........**,....................................
....................*,........,,;*,...................................
....................*+.......,%:.:+,..................................
....................+?.......:S...:*:.................................
....................;%.......,S,...:?:................................
....................;%........?;..,.,?+...............................
....................;?........;*....,;?+..............................
....................:?......,.,?,...:?,%;.............................
....................,?:...,*+?*+,...;*.%*.............................
.....................:*,..;*.%+...,;*:.%+.............................
......................++..?;:%.,;+;:,..%:.............................
.......................%;;*.,%*+*?....:?..............................
.......................:#?..;%;.:?....+*..............................
........................?;,*+,.:%+;,.,?:..............................
........................,*S;.:*+?;*,.:?...............................
..........................?*+*#,:S*..*;...............................
..........................,:,,%,,S:.:*................................
..............................%::?..*;................................
..............................+**?.;%,................................
..............................,;%?,?**;,..............................
................................,+*%::%;..............................
...................................,+;;,..............................
......................................................................
......................................................................
......................................................................
......................................................................
.....:,....:;,,..::..,,.........,;..............,:,,,:......,.........
.....?;;++:%???,.+%++,+++,++*::+*%..:*++,;++,++;:++%;+:++;:*++,.......
.....?+S+?**;+*..+?,S+?+S;%:+?%;;%..+?,??%,**?*?;%;?:??;,%*%,%:.......
.....+;+++:+::*,.;;.*;*+?;+,:+;*+*..+S++:+++:++*;+:*;+;+++;;.+,.......
........,..............,.......,,...:;,...,............,,.............
......................................................................
......................................................................
......................................................................

......................................................................
............................,.........................................
..........................,***,.......................................
..........................:S.*+.......................................
..........................;%.;%.......................................
..........................;%.,%:......................................
..........................;%..%;......................................
..........................;%..?;......................................
..........................:%..?;......................................
..........................;*..?+......................................
........................,;%*,.?+......................................
.......................:%;;++;%+......................................
.......................+S:,..*@*,.....................................
.....................:%*;**+:%+;;;;:..................................
....................+?*+;+::*#*,.,:+*;,...............................
....................%;...:%,.%+*%;..,;?;..............................
....................%?;:,.**.+*.%??,..,%:.............................
...................,?::;?+,?;,S;?:%,...?+.............................
...................:%...:%:;#*%+:,S,...*+.............................
....................?;...;?**;,..,*,...*+.............................
....................:%:...,,...........?;.............................
.....................;%,...............?:.............................
......................+?,.............;*..............................
.......................*+............,?:..............................
.......................,?,..........,?:...............................
........................*+..........%+................................
........................+?.........,S,................................
.......................,%;.........,%.................................
.......................;?..........:%.................................
......................,?:..........,%,................................
......................*;...........,+,................................
.....................+*...............................................
.....................:,...............................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
....,,....,,.......,..............,...............,...,...............
.,;;;;,;;:+*;:;?,.,%;;,:;;,:;;,,;+S,.,;;:,:;;,,;:,+;?:+,;;:,;;:,......
.:#;+*?;+?*?:%;%,.,#;?;**S+%*+??+;#,.:%:?*%:+****;?;%;?*+:%+?:%:......
.:%.;**+*%+;.?:?,.,%.++?*%*?;:?+*+%,.:S;*;*+*+++?+*:?;*+*+*;*.*:......
..,.,,;*?+,,,,.,,,.,,,,,,,,,,,,.,,...:*,,..,,.,:,.,,,,,.,:..,.,.......
.......,,..................,...,..................,...................
......................................................................
......................................................................
......................................................................

..........................:;;:,,:;;,..................................
.........................;;,......:*,.................................
........................;+.........,*,................................
........................*:..........*:................................
........................*,..........;+................................
........................+:..........:+................................
........................:+..........:;................................
....................,....+:.........+;................................
...................+*,...,+,.......,*,................................
...............:*;;+;+,,..,*:,....,*;.................................
..............;SS?*?%%??...+;;;:::;?,.................................
..............,:;;??#?+;...+:......;+,................................
................:***?:.,,:;;,.......:;;:,,............................
...............:*:**;;*;::,...........,:;;;;:.........................
...............+;:++S:,*,.................,,;+,.......................
..............,?..:;+:,*,....................:*,......................
..............,%;.....+:......................;;......................
..............;;*:...:+.......................,*,.....................
.............,+.+;...+,........................;;.....................
.............;;;;...:+.........................,+.....................
.............*;:....+:..........................*,....................
............:?,....,%:..........................;;....................
...........,*,.....;?;..........................,+....................
...........+:.....,*;;....................:......*,...................
..........:+......:+,+....................+,.....*:...................
..........*:......+:,*....................;;.....+;...................
..........?,.....:+.,*....................,?.....,+,..................
..........*:....:+,.,*....................,S,.....:*:.................
..........:*:,:;;,...+....................,?;......,;;,...............
...........,:::,....,*.....................;?;.......:+:..............
..................,:+:......................:*;,......,++.............
.............,,:::::..........................,;:,......+;............
.........,:;;;:,,...............................,;;,.....;+,..........
.......,;+;:,.....................................,:;,..,,:+,.........
......;;,..,,,,,...............................,,,,::+,..*,,?,........
.....++...:;:::;;;;:,,...................,,::;;;;:::,:+.;%;.%;........
.,.,,?,..........,,:;;;:,...........,,::;;;:,,,......:*.+%++:*:,::,...
:::::?;...............,:;;;:,,,::;;+;;,,..............+;,+:?++:,,,,...
.....:*,..................,:;*+:,,,....................:+:;?**:.......
......,**:,,.................,:;;;,...................,:+,,;??*,......
......:*:::;;::,,...............,:;;;::,,......,,,,::;*;...,;:,.......
.....:*,....,,:;;;::;;:,,,,.........,::;:::::;;;;:,,,.,+:.............
.....++::,,,....,:;++;:;;;;;;;::,,,..................,:;:.............
......,,:::;;;;;::,.........,,,::;;;;:::,,,......,:;;:,...............
...................................,,,::;;;;;;;++;;:,.................

..................................................,*+:................
..................................................,*.;:...............
..............:,..................................,+.,+...............
............,;*:................,,,,..............:+..*,..............
...........,+,*,..............:;;::;;:............;:..*,..............
..........,+,,*..............;:,....,*:...........;:..*:..............
..........*,.,+.............;;.......,+...........:*..*:..............
..........?,..+,............+,.......,*............*,.;;..............
..........+;..*:............*,.......,*...........,+,.:+..............
..........,*,.;+............*:.......+:...........;:..,*..............
...........;+..;+,..........,+,.....;;...........,+....*,.............
......:?+..,*,..:+...:;;;;+++;;+:::++..:*,.......:;....*,.............
....,?@@@%,.+,...+:..*@@@@@@@:,+::,,+..:@#?:,....+:....*,.............
...,%@@@@*,.+,...:*..:@@@@@@@+;,....:+?#@@@@?,,,:*,....*,..:+:........
...*@@@@*...+,....*:..S@@@@@@@*,....;@@@@@@@;;;;;,....,*.+S@@#;.......
..,@@@@#,...+:....,;;:S#?*@@@@@?...,#@@@#?@?..........:+.+@@@@#:......
..;@@@@%....,+;,....,:*,..;@@@@@:..*@@@#:.;+,.....,,:;;,..S@@@@?......
..;@@@@S......:;+;,..;,....?@@@@;..S@@@?...,;,,::;:::,....*@@@@S......
..:@@@@@,..,....,:;++;.....+@@@@;..S@@@?....,?;,,.........;@@@@S......
..,S@@@@?,?%.......,?,.....%@@@#,..S@@@S.....:+...........;@@@@%......
...;@@@@@@@#,.....:+,.....*@@@@*...*@@@@:.....;+..........*@@@@+......
....;#@@@@@@;...,;;,....:%@@@@#,...:@@@@*:,....;;....::..:#@@@S,......
.....;@@@@@@*..:+:....,;%@@@@#:.....+S*:,?;,....;;...;@S?#@@@#:.......
.....?@#%*+:,.;;,...,;;,++#@S:...........+:+:....+:...?@@@@@#:........
.....::,....,;:...,;;:..+,,;,............*,.;;,...+:..:@@@@@@%;.......
........,::;;,..,;+:....*,...............*:..,;;...+;..*@#S%**;.......
......,;::,....:;:..,,:;+,...............;;:,,,:+,..+;,.,,............
......*+,....,;+::;;:::,..................,,:;;;+?,..:;;,.............
......,*:...:*+;:,,.............................,;;...,;*,............
.......?,.,;*:....................................;;..,?;,............
.......*;;:+:......................................;+,,*+,............
........,.,+......,,,::::,...............,,:::,.....,;;,;;............
::::::::::+*.....,::,,,::;;:,,......,,::;:::::,.........++:::::::::,..
,,,,,,,,,,:*,.............,,:;::::::;:,,..............,;+,,,,,,,,,,,..
...........:+:,...............,;*;:.................,;+:..............
............,*+:::::,,...........,;;;::::,..,,::::::;:................
............:*,..,:::::::::,,.......,,,,:+*;:,:,,,,...................
.............:+;:,,...,,;+*+;::::,,,.....,:;;:........................
...............,:;;;;;;::,....,,,:::;;::,,..,:;;,.....................
....................,................,,:::;;;::+;.....................

3. To Get Rid of Tension so You Can Live: To let it all go: Sit in Easy Pose. Extend your arms out and down with the palms up. Circle your extended arms inward and upward, and continue around to complete the circle. Really push hard as you move upward. 3 minutes. Then inhale deeply and relax.

COMMENTS:

A most powerful combination against stress is to do the Relaxing Buddha meditation and then do 31 minutes of breathing, only one breath per minute (inhale 20 seconds, hold 20 seconds, and exhale 20 seconds). It will bring you to a state of calmness that will win the game of life. Normally, there is so much tension in life that we are all numb. We miss opportunities through a lack of sensitivity. - Yogi Bhajan

Page 163

...........................;%*:..................;%*+.................
..........................,S:;S:................:S::%,................
..........................+%..S+................+%.,%:................
..........................?+..??...............,%+..%+................
.........................,S:..+S,.............;%*,.,S:................
.........................:%,...?*............:S;...:S,................
.........................;?....:#:...........*%....+S,................
.........................*+....:#:...........+%....+?.................
.....................,...%:...,??............,S:...+?.................
.........................%:...;S,.............%+...;%.................
........................:S,...+%..............%;...,S:................
........................;%....;%.............,S:....%+................
........................**....;S,............:S,....;%................
.......................,%;....;S,............;%.....,S;...............
.......................,S,....;%.............:S,.....*?...............
.......................;*.....;?.............,S;.....:S,..............
.......................?;.....+*...,:;;;:,....*?.....,S:..............
.......................%:.....*;..;*+;;;+?*,..;%.....,S:..............
......................,%,.....?;.*?,.....,+%,.;%,.....?+..............
......................:%,....,%:**..,......+%,;%......?+..............
......................:%,....,%+?,..........%+;%......?+..............
......................:%,....,%?+...........+?+?......?+..............
......................:%,....,%?;...........;?**......%+..............
......................,%,.....??+...........*+*+.....,S:..............
.......................?;.....*?*,.,.......:%,S:.....;S,..............
.......................+?.....;%:*,.......:%;;%,.....*?...............
.......................:%,.....S;:*:,,..,;S+.?*.....,S;...............
........................*+.....+%,,?%++++;#*+S,.....:S,...............
........................;?.....,*?*%;.,,..;**:......*?................
........................,%,......,:,................%;................
.........................?*........................,S,................
.........................:S,.......................;%,................
.........................,%:.......................%+.................
.........................,%+......................:S,.................
..........................??......................*?..................
..........................*%.....................,S;..................
..........................:S,....................;S,..................
..........................,S:....................*?...................
...........................%;....................%;...................
...........................?+...................;S,...................
...........................?+...................??....................
...........................?*..................,S;....................
...........................?*..................,#:....................
...........................**..................+S,....................
...........................?*..................??.....................
...........................?+..................?;.....................
...........................%+.................,%,.....................
...........................S;.................:S,.....................
..........................,%,.................:%,.....................
..........................:%..................;%......................
..........................*?..................+?......................
.........................,S;..................+?......................
.........................:%,..................;?......................
.........................?+...................+*......................
........................:%,...................*?......................
........................?+....................*?......................
.......................,S,....................*?......................
.......................**.....................*?......................
......................,%,.....................**......................
......................**...........+:.........*;......................
.....................,%:..........:@;.........?;......................
.....................+?.,........,%@;........,%:......................
.....................%+..........?+%:........:%.......................
....................,S,.........**,S:........**.......................
....................;%,........;%,,#:.......,%:.......................
....................+%........:%:.,S,.......;?........................
....................**.......,%;..,S:.......%;........................
....................%*.......*?...,#:......;%.........................
....................S+..,....S;...,#:.....,%;.........................
...................:S,......,S:...:#:.....;%,.........................
................,..%+.......;S....?%,.....%+..........................
..................;%,.......+S...?%,.....:S,..........................
..................%;........?*..*%,......**...........................
.................+?........,S:.:#:......,%:...........................
................,%:........*%,.;#,......+?............................
................;%,.......:S,..+S,......%;............................
................?*.......,%;...+%,.....:%.............................
................S;......,%;....+S,.....**.............................
...............,S:.....,%+.....;S,....,%:.............................
...............,S:.....+%......;@,....;S,.............................
...............,S:....,S:......;S,....??..............................
...............,S;....;#,......;S,....%*..............................
...............,S;....S%.......+%.....*?..............................
...............:S:...,@+.......%+.....,%;.............................
...............+?,....%*......:S,......:%;............................
,:::::::::::;;*?,.....;S::::::?S........;S;:::::::::::::::::::::,.....
:;++++++++*%@%;.......:S*+++++?S,........;#*++++++++++*+++++****:.....
.........:*?;.........:#:......?%+;:,.....??..........................
........+%;,.,,:;++++*%*........:;+****+;:*#,.........................
........+%???*?*++;;;;,.............,,:;+**:..........................

....................,;****?*;:,.......................................
.................,;??*;::::;+*?*;,....,...............................
................;??;,.........,;*??;,.................................
............,..?%:...............,;*%*;,..............................
.............,??,...................,;?%*,............................
.............*%,.......................,*%;...........................
............:#:..........................:%?:.........................
............*?.............................+S;........................
............%+...........................,..:%?,......................
............%;................................+%:.....................
...........,S:.................................;%+....................
...........,S:..................................:S+...................
...........,S;.............:;,...................,%+..................
............%+.............*#?,...................:%+.................
............??.............*?;%;...................:%+................
............;S,............*%.:%+...................:S;...............
............,S;............*?..,?*...................+%,..............
.............??............*?...,#?,..................%+..............
.............;#,...........**...,#?%:.................+%..............
.............,S;...........?*...:%:;S+................,S:.............
..............??...........%+...:%,.:%*,...............S*.............
..............+S,..........S;...:S:..,??,..............%?.............
..............,#;..........S;.,.;S,....?%,..........,.,S+.............
...............S*.........,S:...+%.....,#;...........,?#:.............
...............%*.........:S,...+%.....+S,..........;%?#;.............
...............%*.........+S....*%....:S;.......,.,*%;.%*.............
..............,S;.........*%....??....?*.......,.:%*,..+S,............
..............?*..........??....%+...;%,......,.;S;....,%*............
.............;#:.........,%+..,,S:..,%;........*%:......:S:.,.........
.............+#,.........,S:...+%,..+%........+%,........;S:..........
.............+#,.........:#:...%+...%;.....,.;%:..........%*..........
.............:#:.........;S,..,%:..:S:......:S:...........+S,.........
..............%+.........;%,..:%,..+%,.....,%;............;#:.........
..............+%,........+%,..:S,..+?......*%.............+S,.........
..............,S;........??...;S,..?*.....:#%:...........,S+..........
...............??........%*...;S,.,S+.....??+S;.........,%*...........
............,..:S:.......%*...;%,.,S;....,S;.;%*:....,,+%+............
................%*.......%*...;S,.:S:....+S.,.,+?%***+%#:.............
................+S,......%*...;S,.;S,...,%+.....,S;,,.;S..............
................;#,.....,%*...:S:.*%....:%,......S:...+%..............
................;S,......%*...,%?.S+....*%..,...,S:.,.??..............
................;S,......?*..,.:S?S,...,%+.......S:...%*...........,..
:*+++*++********%#,......;S;,...:S?....:#*;;;;;;+S:...S*;;;;;;;;;:,,..
,,,,:::,::::::::;S,.....,.;??*+:,%+....;#;::;:;;?S,...%%;;;:;;;;;,....
.................S;.........,;+*%#;....:S:......%*....,+**;...........
.................?%.............,S+.....+%;:,,.,S+.,:,...;@;..........
.................,S*:,,::::::,,.,S+......;*S#*..;%;*@?***??,.,........
..................,+**??******??*SS......,*%S+,..:*??,,,,,............
..............................,,:;S*,.......:#+.......................
..................................,*?*+;:::;?%:.,.....................
....................................,:+*?***;.........................

............................:++;;++,..................................
...........................;+,...,:*:.................................
..........................:+.......:?,................................
..........................*:........+;................................
..........................*,........++................................
..........................*:........*:................................
..........................,*,......;+.................................
...........................:?:,,,,+*..................................
...........................;?;;;;;+*,.................................
.......................,:;++,......;+;;:,..........,:,................
.....................:+;:,,.........,,:;;+:.......,%*%:...............
....................:+,..................,*;......:S?#:...............
...................;+.....................,*;.....,?;*:...............
..................;+,......................,?,........................
.................;+...................,,....:*........................
................;+.....,..............,*:....+;.......................
...............;+,....,?,..............*%:...,?:......................
..............;+.....:+%,..............+;+:...:*,.....................
.............++....,;;,*,..............+;,+:...;+.....................
...........,+;....:+:..*:..............;+..+;...*:....................
..........,*;...,+;,...+;..............:+;?,*;..,*,...................
.........,*:...:+:..,++?;..............,%@S+?*:..:*...................
........,*:..,+;,...?*:*;*+,,,,,,,,,::::?%*+;.*:..;+..................
.......,*:..;+,.....,:*S*@@%*******++++;;*+:,::?;..;+,................
......,*:..++::;;;;;;;;,.+:,..............,::::;*;..:+:...............
......;+.,.?*;:,,,...............................+;..,*,..............
......*;,*+*+;;;;;:,.....................,,::::;;+?;*,;+..............
......;+;+:;,...,,:;;;:,.............,:;;;::,,,,,.:+;*;+..............
,::::::%?:..........,,;;;;:,......,:;;;,,............?%;,,,,,,,,,,,,..
:::::::;?:..,,:;;:,.....,,:;;;;;;++:,..............:++;:::::::::::::..
........,;+*+;:,,:+;;::,,,,::;+*+,.............,:;+;,.................
..........,*+,.....,,:;;;;;::,,..........,,,:;;;;:,...................
............:++;::,,,........,,,,,:::;;;;;;;:,,.......................
..............,:::;;;;;;;;;;;+++;;;:::,,,.............................

..................,,:;+++;;;+++++++;:,................................
...............,:;+;;:,,.........,,,:++;,.............................
.............,;*;,....................,;++:,..........................
............,*;..........................,;+;:........................
...........,*:...........,,,...............,:+++:,....................
...........,?............:;;;;:,..............,:;++;;::::,,...........
...........,?:...............,:;;;:,..............,::::;;;+++:........
............,*;,......,,::;;;;;:,,:;;;;:...................,,;*,......
......,:++;;::+?*+;;;;;;:::,,,:::..:*+:.......+;..::..........+*......
...,;+++:,,,:::;;;,,,...........,;+;,......,:;?+;**,..........++......
,,+*;,,.....................,,:++;,...,::+**+;,,:??,........,+?:,,,,..
;;*;++++;;*??+;+++;;;++;;;;;+;;,..,:;++;+%+;;;;;;;+*+;;:::;+++;;;;;:..
..........;%**+++++++*+::,,....,:+?%*+++;:..........,::::::,..........
...........,;+;,,.,:,..,,,:::;++;,,.,,,...............................
.............,:+++++;;++;;;::,,.......................................

Kundalini Yoga to experience your own strength

..............................................:+?;....................
.............................................:++:+;...................
............................................,*;+..*,..................
...........................................:+:+;..+;..................
.........................................,+:,:+,..:*..................
....,:;;;;;:.............................,?,;;....;?..................
..:++:,,,,,;+,............................:+%;..:++%*.................
,++,........++......................,,,::;;+***+;,,;%*................
*;..........+;...............,,::;;++**+++;::,,,....;%:...............
%,.........:*,.,,,,,,,:::;;;;++++++;::,,......,,,::;;,+:..............
*;.........+*;;;;;;;+**++;;;;::,,.......,::;;;;;:+?,..,+;.............
,;+;+*,....++,,.........,,,.......,,::;;;::,.....,?+,...;+,...........
...,:*+,...,..............,,::;;;;;;:,,...........*+;....:*,..........
......:*,...........,:;;;;;;::,,,.................?:*.....:*,.........
.......:*,.......,;;;:?;,.........................*:*,.....,+:........
........+;......,*:...+;..........................;+:+......,+:.......
........,?.......,....:*,......................,,:;*,+;......,*,......
.........*:............:+;,.......,,,,,...,,:;;;;:::;;*:......++......
.........:*.............,:+;;:::;;;;;;;;;***++;;;:::,,.,.....,*;......
..........;+...............,,::,,.......,,,,...............:;+:.......
...........+;...........................................,;+;,.........
............;+,.....................................,:;;::,...........
::,::::,,:::,;?;,................................,:*+;::,,,:,,,::::,..
:::::::::::::::;+;:..........................,,;;;;::::::::::::::::,..
.................:;;;:,,,............,,,,::;;;:,......................
....................,::;;;;;;;;;;;;;+;+;;::,,.........................

1. Rock back and forth in bow pose, while rhythmically and musically chanting: Har, Har, Har, Har Gobinde Har, Har, Har, Har Mukande Har, Har, Har, Har Udaare Har, Har, Har, Har Apaare Har, Har, Har, Har Hariang Har, Har, Har, Har Kariang Har, Har, Har, Har Nirnaame Har, Har, Har, Har Akaame 6 Minutes

........................,:;;;;;;;;;;;;:,,.............................
.....................,:;;:,,........,,::;;:...........................
..................,:;;:,.................,:;:,........................
................,;;:,......................,:+;,......................
..............,;;,............................:;;.....................
.............,+:.......,,:;;;:::::;;;,..........:+,...................
.............+;....:::;;:,,..;*:,,,,:;+,.........:+,..................
.............*:....:%+,.....;#@%;.....,+:.........:+..................
.............+;.....++;....,+#@?:......,+:.........*:.................
.............,*,....+;+.....;?%;,.......:*.........:+.................
..............+:....*;;.................,*,........,*.:::::,..........
..............:+...,?*:,,,,,,,,:::::;;;;+%,.........+*:,,,:;;,........
..............,?;:;;*?;;;;;;;;;+;;;;;;;;;:,.........;+......,+,.......
..............,%+,,..,:::,,,,,,,,,..................,,.......:*.......
...........,::;?*::::::,,,,,,,,,,,,,,,.......,,:;;;:,........;+.......
:::::;;;;;*+:,,.,,:,:?%++++++++++++++++++;;;+*+;;;;+*+:,,,,,:*;:;;;:,.
,,,,,,,,,,:;;:;;;;;;;*;................,.,,,...,,,,,,,:;;;;;:,,,,,,,,.

2. Lie on your back, bend your knees and grab your ankles. Keeping your feet flat on the ground, raise and lower your pelvis. Chant "Har" as you lift up and chant "Har" as you lie back on the ground. Move rapidly. 2 Minutes.

.................,**+.............................,...................
.................*+,%,..........................,+++,.................
................:?.,%,..........................;?.;*.................
................*:..?;..........................+*.,?,................
...............:*...++..........................?:..?:................
...............*;...?:.........................;*...+;................
..............,?,..*+..........................*;...;*................
..............:*..:?...........................:?,..,?,...............
..............*;..;*.....,,,,,,,,,,,,,,,,,......:?,..?:...............
.............,?,..,?,..:++;+;;;;;;+;;;;;;;;;;;;;;?;..+*,,,,,:*:.......
..........,;++?....?,...,.......:;;;+:.......,,,,?;..,?:;;+S@@+;,.....
.........++:,++....*:.........:*;,,,,+*,.........?:...?:...,+?,:;;....
........*+...*;....*;........:?,......:*,........*:...+;........,%,...
........%:...*;....++.......,*:........*;........*;...;*.......,*;....
........;*;:,;*....,?:...,..,*.........;+........*+...:%.....,;*;.....
.........,:;++%*;:,,:?,..%%;:*,........++.......;?,...;%,::;++;,......
..............,?*:;;;*%*+@@?:?*;++;;;;;%;:::::+?%;;;;*%*;;;:,.........
................++....,*;;,..:*,.,,,::?;:;:::??:,,,,;?;...............
.................;*,...,++,...:+;,,:;??....:*;....,*+,................
..................:*:....;*:...;S:::::?,.,+*,....;*:..................
...................,*;....,++;;?;.....;*++;....,*+,...................
....................,*;.....,::,..............;*;.....................
.....................,*;.....................;*,......................
......................,?;...................;*,.......................
.......................,?,.................:?,........................
........................;*................,?,.........................
.........................?,...............+;..........................
.........................++..............:*...........................
......................,,,;*..............*:...........................
.................,;++++;;+?.............,%+;;;;:......................
................;*;:,,...:?.............+*,,,,:*+.....................
................?+....,;.:?.............*;.....;?.....................
................,+*?*+?@*+*,,,,....,.,*:*+,:;+?*,.....................
...................,:;S?*%++;++;;;+++*@#S?+++;,.......................
.....................,:;+:...........,*:*+............................
...............,::;;++;:................,*+:,,,.......................
............:;+;;::,,.....................,;;;;+;:,...................
..........:+;:,................................,,;+:..................
.........:*,........................,:::,:::,.....,*:.................
.........?:.....,:;++;++;;;;:::::;;++;:;;;;;+++,...;*.................
........,%,.....::,,..,,,,:::;;;;::,.....,,:;+?,...;*.................
.........*;........................,,:;;;;;::,.....*;.................
:::::::;:;%+,,...............,,:;;+;;::,........,;?+,::::,............
,::::::::::;+++;;::::::;;+**?**+;::,,,,,,,,,,:;++;:::::::,............
.............,,:::;;;::::,::::::;;;+++;++;+++;:,......................

3. Raise your arms over your head, but do not let your hands touch. Revolve your upper body counter-clockwise from the base of your spine. Close your eyes and move as if you are in ecstasy. Chant along with the Ardas Bhaee tape (Yogi Bhajan used the version known as Healing Sounds of The Ancients #5). 4 Minutes.

Page 164

..............................................:+?;....................
.............................................:++:+;...................
............................................,*;+..*,..................
...........................................:+:+;..+;..................
.........................................,+:,:+,..:*..................
....,:;;;;;:.............................,?,;;....;?..................
..:++:,,,,,;+,............................:+%;..:++%*.................
,++,........++......................,,,::;;+***+;,,;%*................
*;..........+;...............,,::;;++**+++;::,,,....;%:...............
%,.........:*,.,,,,,,,:::;;;;++++++;::,,......,,,::;;,+:..............
*;.........+*;;;;;;;+**++;;;;::,,.......,::;;;;;:+?,..,+;.............
,;+;+*,....++,,.........,,,.......,,::;;;::,.....,?+,...;+,...........
...,:*+,...,..............,,::;;;;;;:,,...........*+;....:*,..........
......:*,...........,:;;;;;;::,,,.................?:*.....:*,.........
.......:*,.......,;;;:?;,.........................*:*,.....,+:........
........+;......,*:...+;..........................;+:+......,+:.......
........,?.......,....:*,......................,,:;*,+;......,*,......
.........*:............:+;,.......,,,,,...,,:;;;;:::;;*:......++......
.........:*.............,:+;;:::;;;;;;;;;***++;;;:::,,.,.....,*;......
..........;+...............,,::,,.......,,,,...............:;+:.......
...........+;...........................................,;+;,.........
............;+,.....................................,:;;::,...........
::,::::,,:::,;?;,................................,:*+;::,,,:,,,::::,..
:::::::::::::::;+;:..........................,,;;;;::::::::::::::::,..
.................:;;;:,,,............,,,,::;;;:,......................
....................,::;;;;;;;;;;;;;+;+;;::,,.........................

........................,:;;;;;;;;;;;;:,,.............................
.....................,:;;:,,........,,::;;:...........................
..................,:;;:,.................,:;:,........................
................,;;:,......................,:+;,......................
..............,;;,............................:;;.....................
.............,+:.......,,:;;;:::::;;;,..........:+,...................
.............+;....:::;;:,,..;*:,,,,:;+,.........:+,..................
.............*:....:%+,.....;#@%;.....,+:.........:+..................
.............+;.....++;....,+#@?:......,+:.........*:.................
.............,*,....+;+.....;?%;,.......:*.........:+.................
..............+:....*;;.................,*,........,*.:::::,..........
..............:+...,?*:,,,,,,,,:::::;;;;+%,.........+*:,,,:;;,........
..............,?;:;;*?;;;;;;;;;+;;;;;;;;;:,.........;+......,+,.......
..............,%+,,..,:::,,,,,,,,,..................,,.......:*.......
...........,::;?*::::::,,,,,,,,,,,,,,,.......,,:;;;:,........;+.......
:::::;;;;;*+:,,.,,:,:?%++++++++++++++++++;;;+*+;;;;+*+:,,,,,:*;:;;;:,.
,,,,,,,,,,:;;:;;;;;;;*;................,.,,,...,,,,,,,:;;;;;:,,,,,,,,.

.................,**+.............................,...................
.................*+,%,..........................,+++,.................
................:?.,%,..........................;?.;*.................
................*:..?;..........................+*.,?,................
...............:*...++..........................?:..?:................
...............*;...?:.........................;*...+;................
..............,?,..*+..........................*;...;*................
..............:*..:?...........................:?,..,?,...............
..............*;..;*.....,,,,,,,,,,,,,,,,,......:?,..?:...............
.............,?,..,?,..:++;+;;;;;;+;;;;;;;;;;;;;;?;..+*,,,,,:*:.......
..........,;++?....?,...,.......:;;;+:.......,,,,?;..,?:;;+S@@+;,.....
.........++:,++....*:.........:*;,,,,+*,.........?:...?:...,+?,:;;....
........*+...*;....*;........:?,......:*,........*:...+;........,%,...
........%:...*;....++.......,*:........*;........*;...;*.......,*;....
........;*;:,;*....,?:...,..,*.........;+........*+...:%.....,;*;.....
.........,:;++%*;:,,:?,..%%;:*,........++.......;?,...;%,::;++;,......
..............,?*:;;;*%*+@@?:?*;++;;;;;%;:::::+?%;;;;*%*;;;:,.........
................++....,*;;,..:*,.,,,::?;:;:::??:,,,,;?;...............
.................;*,...,++,...:+;,,:;??....:*;....,*+,................
..................:*:....;*:...;S:::::?,.,+*,....;*:..................
...................,*;....,++;;?;.....;*++;....,*+,...................
....................,*;.....,::,..............;*;.....................
.....................,*;.....................;*,......................
......................,?;...................;*,.......................
.......................,?,.................:?,........................
........................;*................,?,.........................
.........................?,...............+;..........................
.........................++..............:*...........................
......................,,,;*..............*:...........................
.................,;++++;;+?.............,%+;;;;:......................
................;*;:,,...:?.............+*,,,,:*+.....................
................?+....,;.:?.............*;.....;?.....................
................,+*?*+?@*+*,,,,....,.,*:*+,:;+?*,.....................
...................,:;S?*%++;++;;;+++*@#S?+++;,.......................
.....................,:;+:...........,*:*+............................
...............,::;;++;:................,*+:,,,.......................
............:;+;;::,,.....................,;;;;+;:,...................
..........:+;:,................................,,;+:..................
.........:*,........................,:::,:::,.....,*:.................
.........?:.....,:;++;++;;;;:::::;;++;:;;;;;+++,...;*.................
........,%,.....::,,..,,,,:::;;;;::,.....,,:;+?,...;*.................
.........*;........................,,:;;;;;::,.....*;.................
:::::::;:;%+,,...............,,:;;+;;::,........,;?+,::::,............
,::::::::::;+++;;::::::;;+**?**+;::,,,,,,,,,,:;++;:::::::,............
.............,,:::;;;::::,::::::;;;+++;++;+++;:,......................

...........................;%*:..................;%*+.................
..........................,S:;S:................:S::%,................
..........................+%..S+................+%.,%:................
..........................?+..??...............,%+..%+................
.........................,S:..+S,.............;%*,.,S:................
.........................:%,...?*............:S;...:S,................
.........................;?....:#:...........*%....+S,................
.........................*+....:#:...........+%....+?.................
.....................,...%:...,??............,S:...+?.................
.........................%:...;S,.............%+...;%.................
........................:S,...+%..............%;...,S:................
........................;%....;%.............,S:....%+................
........................**....;S,............:S,....;%................
.......................,%;....;S,............;%.....,S;...............
.......................,S,....;%.............:S,.....*?...............
.......................;*.....;?.............,S;.....:S,..............
.......................?;.....+*...,:;;;:,....*?.....,S:..............
.......................%:.....*;..;*+;;;+?*,..;%.....,S:..............
......................,%,.....?;.*?,.....,+%,.;%,.....?+..............
......................:%,....,%:**..,......+%,;%......?+..............
......................:%,....,%+?,..........%+;%......?+..............
......................:%,....,%?+...........+?+?......?+..............
......................:%,....,%?;...........;?**......%+..............
......................,%,.....??+...........*+*+.....,S:..............
.......................?;.....*?*,.,.......:%,S:.....;S,..............
.......................+?.....;%:*,.......:%;;%,.....*?...............
.......................:%,.....S;:*:,,..,;S+.?*.....,S;...............
........................*+.....+%,,?%++++;#*+S,.....:S,...............
........................;?.....,*?*%;.,,..;**:......*?................
........................,%,......,:,................%;................
.........................?*........................,S,................
.........................:S,.......................;%,................
.........................,%:.......................%+.................
.........................,%+......................:S,.................
..........................??......................*?..................
..........................*%.....................,S;..................
..........................:S,....................;S,..................
..........................,S:....................*?...................
...........................%;....................%;...................
...........................?+...................;S,...................
...........................?+...................??....................
...........................?*..................,S;....................
...........................?*..................,#:....................
...........................**..................+S,....................
...........................?*..................??.....................
...........................?+..................?;.....................
...........................%+.................,%,.....................
...........................S;.................:S,.....................
..........................,%,.................:%,.....................
..........................:%..................;%......................
..........................*?..................+?......................
.........................,S;..................+?......................
.........................:%,..................;?......................
.........................?+...................+*......................
........................:%,...................*?......................
........................?+....................*?......................
.......................,S,....................*?......................
.......................**.....................*?......................
......................,%,.....................**......................
......................**...........+:.........*;......................
.....................,%:..........:@;.........?;......................
.....................+?.,........,%@;........,%:......................
.....................%+..........?+%:........:%.......................
....................,S,.........**,S:........**.......................
....................;%,........;%,,#:.......,%:.......................
....................+%........:%:.,S,.......;?........................
....................**.......,%;..,S:.......%;........................
....................%*.......*?...,#:......;%.........................
....................S+..,....S;...,#:.....,%;.........................
...................:S,......,S:...:#:.....;%,.........................
................,..%+.......;S....?%,.....%+..........................
..................;%,.......+S...?%,.....:S,..........................
..................%;........?*..*%,......**...........................
.................+?........,S:.:#:......,%:...........................
................,%:........*%,.;#,......+?............................
................;%,.......:S,..+S,......%;............................
................?*.......,%;...+%,.....:%.............................
................S;......,%;....+S,.....**.............................
...............,S:.....,%+.....;S,....,%:.............................
...............,S:.....+%......;@,....;S,.............................
...............,S:....,S:......;S,....??..............................
...............,S;....;#,......;S,....%*..............................
...............,S;....S%.......+%.....*?..............................
...............:S:...,@+.......%+.....,%;.............................
...............+?,....%*......:S,......:%;............................
,:::::::::::;;*?,.....;S::::::?S........;S;:::::::::::::::::::::,.....
:;++++++++*%@%;.......:S*+++++?S,........;#*++++++++++*+++++****:.....
.........:*?;.........:#:......?%+;:,.....??..........................
........+%;,.,,:;++++*%*........:;+****+;:*#,.........................
........+%???*?*++;;;;,.............,,:;+**:..........................

4. Stand up with your hands overhead, but not clasped. Keep your eyes closed and dance to Ardas Bhaee. 1-1/2 Minutes.

....................,;****?*;:,.......................................
.................,;??*;::::;+*?*;,....,...............................
................;??;,.........,;*??;,.................................
............,..?%:...............,;*%*;,..............................
.............,??,...................,;?%*,............................
.............*%,.......................,*%;...........................
............:#:..........................:%?:.........................
............*?.............................+S;........................
............%+...........................,..:%?,......................
............%;................................+%:.....................
...........,S:.................................;%+....................
...........,S:..................................:S+...................
...........,S;.............:;,...................,%+..................
............%+.............*#?,...................:%+.................
............??.............*?;%;...................:%+................
............;S,............*%.:%+...................:S;...............
............,S;............*?..,?*...................+%,..............
.............??............*?...,#?,..................%+..............
.............;#,...........**...,#?%:.................+%..............
.............,S;...........?*...:%:;S+................,S:.............
..............??...........%+...:%,.:%*,...............S*.............
..............+S,..........S;...:S:..,??,..............%?.............
..............,#;..........S;.,.;S,....?%,..........,.,S+.............
...............S*.........,S:...+%.....,#;...........,?#:.............
...............%*.........:S,...+%.....+S,..........;%?#;.............
...............%*.........+S....*%....:S;.......,.,*%;.%*.............
..............,S;.........*%....??....?*.......,.:%*,..+S,............
..............?*..........??....%+...;%,......,.;S;....,%*............
.............;#:.........,%+..,,S:..,%;........*%:......:S:.,.........
.............+#,.........,S:...+%,..+%........+%,........;S:..........
.............+#,.........:#:...%+...%;.....,.;%:..........%*..........
.............:#:.........;S,..,%:..:S:......:S:...........+S,.........
..............%+.........;%,..:%,..+%,.....,%;............;#:.........
..............+%,........+%,..:S,..+?......*%.............+S,.........
..............,S;........??...;S,..?*.....:#%:...........,S+..........
...............??........%*...;S,.,S+.....??+S;.........,%*...........
............,..:S:.......%*...;%,.,S;....,S;.;%*:....,,+%+............
................%*.......%*...;S,.:S:....+S.,.,+?%***+%#:.............
................+S,......%*...;S,.;S,...,%+.....,S;,,.;S..............
................;#,.....,%*...:S:.*%....:%,......S:...+%..............
................;S,......%*...,%?.S+....*%..,...,S:.,.??..............
................;S,......?*..,.:S?S,...,%+.......S:...%*...........,..
:*+++*++********%#,......;S;,...:S?....:#*;;;;;;+S:...S*;;;;;;;;;:,,..
,,,,:::,::::::::;S,.....,.;??*+:,%+....;#;::;:;;?S,...%%;;;:;;;;;,....
.................S;.........,;+*%#;....:S:......%*....,+**;...........
.................?%.............,S+.....+%;:,,.,S+.,:,...;@;..........
.................,S*:,,::::::,,.,S+......;*S#*..;%;*@?***??,.,........
..................,+**??******??*SS......,*%S+,..:*??,,,,,............
..............................,,:;S*,.......:#+.......................
..................................,*?*+;:::;?%:.,.....................
....................................,:+*?***;.........................

Continue dancing. Each time you hear "Sachee Sahee" bend forward, touch the ground, and rise up again to dance. 2 Minutes.

5. Run in place as fast as you can. Move your arms as you run. 2-1/2 Minutes.

6. Lie down and repeat exercise one for 2-1/2 Minutes.

7. Repeat exercise two for 30 seconds.

............................:++;;++,..................................
...........................;+,...,:*:.................................
..........................:+.......:?,................................
..........................*:........+;................................
..........................*,........++................................
..........................*:........*:................................
..........................,*,......;+.................................
...........................:?:,,,,+*..................................
...........................;?;;;;;+*,.................................
.......................,:;++,......;+;;:,..........,:,................
.....................:+;:,,.........,,:;;+:.......,%*%:...............
....................:+,..................,*;......:S?#:...............
...................;+.....................,*;.....,?;*:...............
..................;+,......................,?,........................
.................;+...................,,....:*........................
................;+.....,..............,*:....+;.......................
...............;+,....,?,..............*%:...,?:......................
..............;+.....:+%,..............+;+:...:*,.....................
.............++....,;;,*,..............+;,+:...;+.....................
...........,+;....:+:..*:..............;+..+;...*:....................
..........,*;...,+;,...+;..............:+;?,*;..,*,...................
.........,*:...:+:..,++?;..............,%@S+?*:..:*...................
........,*:..,+;,...?*:*;*+,,,,,,,,,::::?%*+;.*:..;+..................
.......,*:..;+,.....,:*S*@@%*******++++;;*+:,::?;..;+,................
......,*:..++::;;;;;;;;,.+:,..............,::::;*;..:+:...............
......;+.,.?*;:,,,...............................+;..,*,..............
......*;,*+*+;;;;;:,.....................,,::::;;+?;*,;+..............
......;+;+:;,...,,:;;;:,.............,:;;;::,,,,,.:+;*;+..............
,::::::%?:..........,,;;;;:,......,:;;;,,............?%;,,,,,,,,,,,,..
:::::::;?:..,,:;;:,.....,,:;;;;;;++:,..............:++;:::::::::::::..
........,;+*+;:,,:+;;::,,,,::;+*+,.............,:;+;,.................
..........,*+,.....,,:;;;;;::,,..........,,,:;;;;:,...................
............:++;::,,,........,,,,,:::;;;;;;;:,,.......................
..............,:::;;;;;;;;;;;+++;;;:::,,,.............................

8. Sit up in easy pose with your hands on your knees. Revolve your torso counterclockwise. 30 seconds.

..................,,:;+++;;;+++++++;:,................................
...............,:;+;;:,,.........,,,:++;,.............................
.............,;*;,....................,;++:,..........................
............,*;..........................,;+;:........................
...........,*:...........,,,...............,:+++:,....................
...........,?............:;;;;:,..............,:;++;;::::,,...........
...........,?:...............,:;;;:,..............,::::;;;+++:........
............,*;,......,,::;;;;;:,,:;;;;:...................,,;*,......
......,:++;;::+?*+;;;;;;:::,,,:::..:*+:.......+;..::..........+*......
...,;+++:,,,:::;;;,,,...........,;+;,......,:;?+;**,..........++......
,,+*;,,.....................,,:++;,...,::+**+;,,:??,........,+?:,,,,..
;;*;++++;;*??+;+++;;;++;;;;;+;;,..,:;++;+%+;;;;;;;+*+;;:::;+++;;;;;:..
..........;%**+++++++*+::,,....,:+?%*+++;:..........,::::::,..........
...........,;+;,,.,:,..,,,:::;++;,,.,,,...............................
.............,:+++++;;++;;;::,,.......................................

9. Get into baby pose and sleep. 7 Minutes.

COMMENT: The best way in life is to be simply to be. Let the spirit, let the soul; let the self shine like sunshine. Yogi Bhajan

Page 165

......................................................................
........,,,,,,,.......................................................
.....,,:;+:,,,,,,.....................................................
....,,:,:+,....,;.....................................................
...,:...,?,....;:......,,.............................................
...,:....+...,::::::,,,::,.,:,:......,................................
....:;...++?*::,,,,,::,,,,,,:;:.....::................................
.....:;.;+;:,,::,,,,,,:;;;;::,......:,,...............................
......:*;,.....,,,:;;:,,,,,::::,,.....................................
.......*;,;+;:::,,,:::;:;:,,,,:::::,::::,,,...........................
.......,*,........................,::,,,,::::,,::::::::,,::;:::,......
........,;;+;,,,..............................,,,,,,,,,,,,,,,,:;;;;,..
...........,,:::;++***++;+;;;;;;;;:;::;;:::::,:,::::,::,,,,,:::::,:,..
.................,,::::::;;;::::::::,,:,,,,,,,........................
......................................................................

......................................................................
......................................,...............................
..........................:;:,.....,;?%;::::::::,,....................
......::;++,.............,:;+;:::,,.,,,.......,,,,,,,,................
....,;:,.,;+;,......,,::,,:,:::,:;;::,,.............,::;..............
....+:......;,..,,::::,,:;::,.:;;;;:,,::::,,..........+%,..::,........
...:+?+:,,,;;::;::;;:,,:;+;::::,,:;;:::,,,,:::,........,,..,:,........
...:..:::::;:::,,,,,,::,,,,,.......,::;+*;:,.,::,,,,,,................
...:,...,,,,,;,.,:,,,....................,,,..,;::,,,,,,,,,;::,.......
.....,,::,,,:;::::,:::::::,:,,,,,:::,,,,,,,::++;::,,,,::::,,,::::::...
.............,,,,,.......................,,,.,.,,,,,,,,,,,,,,,,,,,,...
......................................................................
......................................................................

......................................................................
......................................................................
................,,..,................................,;,,.............
............,,:::,,,,;:...........,::,,,,,,..........::;..............
.........,+%+,,......,;:..........,,;:::+,,:,,,......,................
........:;*#,:.........;............,;;+,,::,::;:::,,.................
......,;:.,*:.,........:,........,,::,:;;::,,,...,::;:::,,............
.....;;,....:::,.....,,,.....,,:::,,:::,,::,,:;;,.....,,:::,,.........
.....;;......,++...,::,..,,:;:,,,,::,..........,:;::,......,,,,,......
......:........:,:;;:,,:::,,..,:,,,...............,::::,,.....,:......
......,,,.......;*:;:,,,...:;;:,.....................,:::,....,:......
......,;::,....,+:......,:;;,......................,:,,,.....,,.......
.........,*,...;,.....:+;,.............,,,......,,::,.....,,,.........
..........,:..,;....,;:,:;:,......,:;:;+;;++:,,;;,,.....,::...........
...........:,.::..........,:;::::;;:,......,::,,.......::,............
............:,:...............,,,,.................,:,................
.............;,..................................,:::.................
.............,+,..............................,,::,...................
..............,,:,,:::,,...,,,,:::,:,,,,,,,,,,:,......................
.....................,,,,::::::,,,,,,,,,,,,,,.........................
......................................................................
......................................................................

......................................................................
...............................................,,,,,..................
............................................,::;*;,:,,,...............
..........................................,::,.;+;,...::..............
.........................................,,,...,S%:...,:..............
.........................................:,.....;S,...:,..............
..........................................;:,.,::;+::,,;:.............
...........................................,:,:;,.:+,,:;;:,...........
..................................................+,....:::,..........
.......................................,.........,;..,...;;,..........
.....................................,::,........:,..,:...;,..........
.....................................,,,........,:....,:..,:..........
.......................................,::::::;::,....,+:.,;..........
............,........,,,::,,..,;::::,:;+:,...........:;,:,.:,.........
.........,;:,,,,,,::::,,,,,,,,::,,...,,,,,........,:;:..,;.,:.........
...,;:::::,....,,,,.....................,,...,,,:::,.....,,.:,,,......
...,;;::::,,,,:,:::::::::::::::::::::::;;:::::::,,........,,,;:;;:....
................................,,.,........................,,,,,,....
......................................................................
......................................................................

......................................................................
......................................................................
.................................,,,.,,,..............................
..............................,:;;,..,,::.............................
.............................:+:,.......;:............................
.............................,..........,+............................
............................::..........,*............................
............................*,.,;;,:**:,,?............................
...........................,;,++;,..,;*+:+............................
...........................,*;;:,.....::+*............................
...........................,;:+::...:::;*:............................
...........................,*,.....,,,..;,............................
............................:;...,,,..,,..............................
.............................,*,..,,.,:...............................
............................,?*:,,,,:*,............:::................
.........................,:;?*,.:;:::;*,...........*::................
.......................,;++*;.........*++:,,......,;..................
.....................:+:,..,:.........;.,,;;:.........................
....................;+,.....:,.......,;.....:,........................
...................,;.......,,.......::......,,.......................
...................;,........,,:,,,:::.......:+.......................
...................+...........,:;;:,.....,...+,......................
..................:+,,.+..................*,..:*......................
..................;:;+*%..................?:;;++:.....................
..................;,..+%;................:S*;,.:;.....................
..................::..:;*,...............+;+...;,.....................
...................:..,**:..............,:;;..,:......................
...................,,..+#:..............,;*,..;:......................
....................;,.,#,...............%%..,;.......................
....................,:..*+...............*+..;,.......................
.....................;:.,%,..............*:.,:.,......................
..................,::,+,.++.............,+.,+,,;;,....................
..............,,:;;:,.,*,,*,............;,.;:..,:;:::,................
...........,:,,,,,.....;*.,+...........::.,,.......,::;;,.............
........,,::,...........++.;:.........,+.,;............,,,,:,.........
.....,,,,....,,..........;,.;,........+;.:,...............,:;;:.......
....,+,..,;+*+;;;;;::::::;?.:;........;,+;;;:,,:;;;;;+:,.....,;:,.....
....:;...,,,,.....,,,,,:::%:,+*+:,;+++:,*;;;;,,:::,,.,..........;:....
....,,....................*;;;:,:?:,;S.*;,....................:+;,....
.....,:,...........,,::;;,:+,...,?..:*.*;++;;::::::,,,,,,,.,;*+:......
.......,,:;;::::::;;;:,,,..*%;,,+%,,;;,:......,,,::,,,,,,,.,,,........
..........,:::,,,..........,?**:,:;;:,;...............................
.............................::;+;+;;,................................
................................,.....................................
......................................................................

,.....................................................................
,....,,...............................................................
,.,,,;,,,,,,,,,,,.,,,,,,,,:,,,:+,,,,+,,,,:,,,,,.,,,,,,,,,,,,,,,,,,,...
,.,,,:::,,,,,,:,:;+,,+*,,:+,,,::,,,::,,,,;:,,,;+,,,+;,,,,,,,,:,,,,:...
,.,,::,::::,,++:::,,,:,,,:,,,,,,,,,,,:,,:,,,,,:,,.,:,.,+;,.,;:,:;,:...
,.,,:;;:,,,,,;:,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,::,,,,;,,::,,...
,..,,:,....,,..,,,,.,,..,,,.,,,,,....,,..,,.,:,,...,,,,,...,,,,,......
,...,......:;;::+;;,+;,,;+;;:;;;;...,+;,,;,:++;;..,;:,,;..,;;::;:,....
,.....................................................................
,.....................................................................
,.....................................................................
,...,,,,,,,,,,,,,,,,,,:?+,,:?:,,;?;,,,;;,,,,,,,,,,,,:;,,,:;,,,,,,,,...
,..,,,:?;,,:%;,,,+*,,,,:,,,,:,,,,:,,,,+;,:,:%:,:%+,,:+,,,++,,,+?,,,...
,...,.,,,,,,,,,,,:,,.,,,,,,,..,,,,,,,,..,,.,,.,,,,,::.,,,,.,,,:,,,,...
,...,,,,,,,,,,:,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,...
,.....,,....,........,,.....,,.......,,,,............,...,.,.,.,......
,....:+;;,.:::;;;;,..:+::..,;,,;;;;,,;:;,.,;;:.;;;,.,;,.,+;::;;,......
,.....,,,..,,,,,,,,..,,,,......,,,,,...,...,,,.,,,,.......,...,.......
,.....................................................................

Kundalini Yoga to transform the lowest triangle to the highest triangle. (From Kundalini Meditation manual for intermediate students)

......................................................................
......................................................................
......................................................................
...........................,,,::::::,,................................
........................,,::,,,....,:::,..............................
.....................,,,,,,...........,:;:,,..........................
..................,,,,,................,;,,:,,....,,..................
................,,,,....................,;..,,:::::+;,,:..............
..............,;,........................,:,...,,,.:.,,,:.............
.............,;,...........,,,:::,,.......,:,...........::............
............::,...........::,,,,,,,::......:;::......,,:,,:...........
...........::............:,.........,;....,;,,;:..,::;::::**..........
..........;:............,:...........+,...;,...+;:;:,,,,,:;%,.........
.........,;.............,,...........;:..,;...::,,,:::::,,.*:.........
.........,:............,,............::..,;...:,...........+,.........
.........,,..........,::.............,:..::...,;,.........:+..........
.........:,.......,,,,,..............:+..::....:;;,,.....,;,..........
.........:,.......::.................;+..::......,::::,:::............
.........:,......,,:,...............,:;,.::...........................
.........:,......:.;:...............:,;;.:,...........................
.........:,.....,,.;;..............,:.:;.:,............,;:............
.........:,.....:,.:;,::,,.,.......,,.:;.;............,,;;............
.........:,.....:...,.,,,,,,,:::,::.:,:;.;:,,,........,..,............
.........:,.....:,,:,,,,,,.....,,,,,;,.;.;.,,:,::.....................
.........,:.....,,::,,,,,,:::++;:::;::;+.+;;:,,,,.....................
.........,:,................,:;;::;;;;:,.;:::;:,......................
..........,::,,,,,,,,,,,,,,,,...,,::+::;:,....,,:::,,.................
............,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,:::::::::,.................
......................................................................
......................................................................
......................................................................
......................................................................

A. Come into camel pose: sit on the heels, grab the ankles, and arch up so the navel point is the highest point. Head is relaxed back. (A) Begin breath of fire powerfully. Mentally inhale SAT, and exhale NAM. Continue for 3 minutes. Then inhale and hold the breath for 10 seconds. In the same pose, begin Sat Kriya: apply mulabandha while exhaling with a vocal SAT, inhaling ard relaxing wfth a vocal NAM. Continue for 3 minutes.

......................................................................
......................................................................
......................................................................
........................,,,.................:::::.....................
........................;;:................;+,;+*:....................
.......................,;:,..............,++,,;:,:,...................
.....................................::;:;;::;+.:+....................
.................................,:;;+:,..,:;,,;;,:,..................
..............................,:;;:,....:::,.:;,...;:......,,.........
............................,;+:,....,:::,.,+:......;....,:+,.........
...........:;,;;:,........,;;,...,:;:,,..,;+:.......;:,:;:::...,:,....
.........,;:,..,,;*:....,;+;...,;+:,...,*+,.........*;:,.;;.:;;;+,....
........,;,.......:*;,,:+:.;,..,,....,;+*,.........+;.:+++:;::;;......
........:,........,;+:::,..;,......:;:;;.........,;+.,+,...,::,.......
........::......,;;::....,;*,..,,;?+,;;........,:;:,::,..:+;,.........
.........:;,...:+:.;,...;:,:;;;;:+:.;:......,+++;:::,..:;:,...........
..........,;;:++.,:,...,;,.....,;:,;,.....,+%*+:,...,:;:,.............
............,;?+++;,,,::,.....,;,.;,....,;+;,.....,:;:................
...............,,,::,,........+,.:+....:;:.....,:;:,..................
.............................,?,.,+,.........,;;:,....................
..............................:+;:;*;,,,,:;;::,.......................
................................,,,,:::;;:,,..........................
......................................................................
......................................................................

B. Immediately bring the head forward to the ground. Lock hands in venus lock on the back. Raise the feet and forelegs off the ground near the buttocks. (B) Balance and meditate at the brow point for 3 minutes.

......................................................................
...............................................................,,.....
............................................:+:,::,,,,;:..,,,,::,.....
...........................................:??:,,,,,,;%?,::,,::.......
.......................................................,::,::,........
....................................................,,::,,,,..........
.................................................,,:,,.,:,............
................................................:;,..,::,.............
..............................................,:,...::,...............
...........................................,,,,...,::.................
.........................................,,,,...,,:...................
.........................,............,,,,....,:,.....................
........................:,..........,,:,....,::,......................
...............................,,,,:,.....,,,,..,.....................
............................,,,:,,,.....,,,,..,;,.....................
...........................,:,........,::,....::,.....................
.........................,:,.........::,....,:::,.....................
......................,,:,........,::;,.....::,:......................
.................,:,::,,,,,,...,,,,,.,:.....:,,,......................
...............,:::,..,:::,::,,,:.....:...,:,,,.......................
.....,,::,...,:::..::,,,,.,:,...,,....,:,:,.,,........................
....,:,.,:;;;:,,,..,,,,+,,,......,,,...;:..,,.........................
...:;....,+:,.,;::;++;;:,,.........,,....,:,..........................
...,+:,.:,:,.,:,,,,::,,,,...........::..,:,...........................
....,:;:+;,.,:,...:::,,,.............,::,,............................
......................................................................
......................................................................

C. Sit as in “B above and extend the left leg straight back and up to 60 degrees. Then bend it towards the buttocks and start kicking the buttocks as you do breath of fire, (C) Continue for 2 minutes. Switch legs and repeat 2 minutes.

......................................................................
......................................................................
......................................................................
...............................................,,.....................
...........................................,::;:;:....................
.........................................,::,....:;...................
......................................,;;,........;:..................
.....................................:*?;:.........;:.................
...................................,;;,+,:;,.......:+.................
..................................:+;?::*,,;,......,+.................
................................,+;,.;:.:+::;.....,;:.................
.................................:;.......:;?;,,::::..................
.................................;+:........:%+;:,....................
.................................;+:,......:+,........................
..................................:*+,,....?,.........................
.....................................+;...,*..........................
.....................................?,,:;;?:.........................
....................................,?:;;;;;*,........................
....................................+%::*:,,;+........................
...................................;?,,?,....+,.......................
..................................;;..:;....::+.......................
.................................:;...::....+;*,......................
.........................:,,.....;....:;....;:+,......................
........................;;,*....:;....,;....::;:......................
........................+,::....,;....,+....::;:......................
.................................;:....+,...,;+,......................
.................................:;....;;....+*.......................
..................................+,...:+....+;.......................
..................................;:...,*....,;.......................
..................................:;...:;....::.......................
..................................,;..,+,...;?,.......................
..................................:;..+,...,+,;.......................
..................................+,.;:....+,.;:......................
.................................;:.,+....;:..,;,.....................
............................,:;++:..;:...:;....,:.....................
....................,,,,:::;+;:,...,*...::......;,....................
................,,:;;::,,,.........+;..,:.......::....................
............,::;::,................+,.:;........,:....................
..........:+;,,...,,,,,,..........:*.,+,.....,...;....................
.........;+,.....,;;;;;:;;;::::,,:;,,;,...,;:,:,,:....................
........,;................,,,::;*;..+;:::,::..,+;,....................
........,:...................,;+,..;+,,,,,......:;;:::,...............
.........,::,,,,,,,,,,,,,,.,:+:.,:+;,,,,,,,,,,,,..,,:::+:.............
..........,,,:::,:::;::::;+++;;;;+;:,,::,::::::::::::::::.............
......................................................................
......................................................................
......................................................................
......................................................................

D. Immediately come back into celibate pose with buttocks on the ground between the heels. (D) Begin long, deep, and slow breathing for 2 minutes.

E. Sit as in “D above and lie back on the ground. Extend the hands straight up over the head perpendicular to the ground. The palms are flat together. (E) Begin Sat Kriya in this position for 3 to 5 minutes.

......................................................................
...................................................,,.................
..................................................,,:,................
.................................................,;.:,................
.................................................,;::.................
.................................................:.;,.................
................................................::.;..................
...............................................,;.,;..................
...............................................,:.:;..................
...............................................,:.:,..................
........................................,......::.:,..................
.......................................,;,.....;,.::..................
........................................,,....:;..;;..................
......................,,,,,,,.................:,..,,..................
..............,,,,:::::::,,:::::;:::::::::::::;...,,,,:,:,,,..........
........,,:::::,,,,.............,,,,,........::...:::,..,,:+;,........
......,;:,,,,:::,,,............,,.................,,....,++:,,,.......
......+,...,::,,,,,.,,:::::;:,;;:,,,,,.,.........,::,:;+;:....:.......
......:::,,,.,....,,,,,,,,,:,,,:;,,:::;;:,:::,,,,,,,,,,,,,,,,,:.......
........,,,::::,,:::;:,::::,,,,,,,,,,.,,,,,,,...........::,,,,........
......................................................................
......................................................................
......................................................................

F. Come into camel pose. (F) Begin long, deep, and slow breathing for 2 minutes and then begin breath of fire for 2 minutes. Inhale, hold briefly, and with the exhale, come foreward with the head on the ground.

......................................................................
......................................................................
...............................,,.....................................
..............:,,..........,,:;;,:;:,.................................
.............:+,........,::::,,...,,::;:..............................
.............,,......,:::,,...........;+,,,...........................
..................,,,:,................::.,,,,,:;;:,,.................
.................:;,....................::..,,,,:::::,................
................;;..........,,::::,,.....,:.........,:,...............
...............::.........,;:,,..,,::....,*;:....::;;;:,..............
.............,;,..........::........;:..,;,.;;,;;:,,,;;;..............
.............:,...........;.........,+..,:..,+:;::,,,,,:,.............
............,:...........,;..........;..,,..,+.........:,.............
............::.........,::,..........,..:,...:,........,,.............
............;:......,:::,...........,*,.:,....::,,.....:..............
............:,......:;..............:*,.;,.....,,::::,:,..............
............;:.....,::,.............;;,.;,............................
............::.....:,::............,;,:.;,............................
............,:.....+,,;,,,,,,......:,,:.:.............................
............,:....,;..,,,,,,:,,,,,;:::;.;:,,,,,.......................
.............;....,;,:::,,,,,.,,,,,::...:,::::,.......................
.............;,....,,:,,,,,,,:;;;;:;:;::?++;:,........................
.............,:,...............,,,,,,+;::...:;::,,,...................
..............,,:::,,,:,,,,,:::::::,:+;;:;;::::;;;+,..................
.........................................,,,,,,.......................
......................................................................
......................................................................
......................................................................

G. With the head on the ground, extend the arms straight with the palms toqether. The elbows will hug the ears. (G) This is Gurpranam. Continue for 3 minutes.

......................................................................
......................................................................
...................................................,,,................
...................................................,,:................
.......................,,,........,,:::::::::::,,,,,..................
....................,::::::,,,,::::,,,,......,,,,,::::,...............
...................,:,....,:+;;:,....................,,,..............
....................:,.....,*:,,..,,::,,,..............:,.............
..........,,,...,,,,,:,:,,.,..,,:::,..,:::,,,,,.,,...,;:,.............
......,::::,:,:,,,,,,,,,.,,:::;,;,............,.,,,,:+:.,::,,.........
.......,,,::,,;::::::,:,,;:::,..,::,,,,,,,,,,,,,,:,,,,:,,,,,:::,......
..................................,,,,,,,,,,,,,,,,,,,,,,,,,..,,.......
......................................................................
......................................................................

H. Lie on the back and come into stretch pose. head and feet 6 inches off the ground, toes pointed. (H1) Begin breath of fire for 3 minutes. Then immediately begin to inhale deeply and lift the knees to the heart. (H2) Exhale and put the legs straight on the ground. (H3) Continue with long, deep, and slow breathing for 2 minutes.

......................................................................
......................................................................
......................................................................
......;*+;:::;;;:;::::::::;::;;::,,........,.,,,......................
......,::;:,..,,:,,,,.......,,,,::;,,.....,+:;,:......................
..........,:::,;:,:;+++*;;:;:.......+,....,::::,......................
.............,.,:;;+;:,,,,.........:+,................................
..............;+:,..............,:;;,..............::,,...............
.............+;...........,,:;;;;;**++;,.......,:::;,:;;:.............
............,?.......:;+++***+;::;,..,:*;;:,,,:,,,.....,+?;...........
............,*.......,,,...............:++;:,,,.....,+?*+;;;..........
.............++....................,,:;:,,:;:,....:;++;:,,.,;,........
..............;*:,........,,,,,,,::;;:,.....,++;:+;,........:;........
...............,;*:;;;;++*%*;:,,,,....,,::,:++,,,+:.........,+........
................,:;;;;;?::,,:::::::;;;;::,,,......;,.......,;:........
...............:+*;:,:;*+:;:::,,,..................:;;::::::,.........
.................,,:,,,..............................,,,,.............
......................................................................
......................................................................

......................................................................
...................................::::,..............................
...................................,,,,......,,,.......,,::::,........
..,::,,..............,,,,,,,,,,,,:,,,,,,,:::+;::;;:,,,:;:,.,:;;:......
..,++;;+;:::::,;:::,::::;:,::::::,,,,,,,,,,:,...,:;;;:,...:;*;:+;.....
....,:,;;:,,,,,,,,,,,,,,.....................,:;+:.,:+:,:+:,,,,,::....
.......,,,.,..,,:::,:,,,,,::,,:,,:,,,,::;;;:::;:,,,,::,,:;,....,,;,...
.............................,,,.,:;;;;;;::::,::,,,,.....,:;;::::,....
................................:;;:::;,:,,,,,........................
................................,,,,,,................................
......................................................................

......................................................................
..::,,,,..............................................................
...,::::::,,,.............................,;;:,..........,,,,,,,,,....
.....,:,:;:;;::,,,,............,:,,,......,,,,.........,;:,:?,,,,:,...
......,,,,,,::,,,,::::,,,,.....:;;;;+;:,,:,,,,,,,,....,:..:?;...,,....
.............,,,:,:,,,.,,,::,,,..,,,:,:::::::;:::::::+*+,:?+,,,:,.....
...................,:::,,....,,,,:::;:;;:::::::;;;,...,;+;,,,,,,......
......................,,::::,,,,............,,,,::::::;+,.............
...........................,,,,;::,,,.,:::::,,,,,,,,,,,...............
................................,::::::,,.............................
......................................................................

......................................................................
......................................................................
......................................................................
....................................:+................................
....................................,#%:..............................
.....................................*??+.............................
.....................................+S.*+............................
.....................................,?,.*;,..........................
......................................*+..:++:........................
......................................;%,...,++.......................
.......................................%:....;;.......................
.......................................+;....+,.......................
.......................................:?...,?,.......................
.......................................,%,...?:.......................
.......................................,*....+;.......................
.......................................,%,...:*.......................
........................................*:....++......................
........................................*:.....++.....................
........................................*;.....,*,....................
........................................;+......++....................
........................................:%......:*....................
........................................,%,.....,+....................
.........................................%:.....,?,...................
.........................................*;.....,*,...................
.........................................;+.....,+....................
.........................................;;.....,+....................
.........................................+:.....,:....................
.........................................?:......+,...................
.........................................;+......:;...................
.........................................;?.......:,..................
.........................................;+.......;;..................
.........................................+:........+,.................
.........................................;:........;;.................
.........................................?:........,+.................
.........................................%;.........;;................
.........................................?:.........:+................
.................................::......;:.........,;................
.................................?:......;+..........*,...............
................................;+.......:+..........?,...............
................................:,.......:;..........:?,..............
.........................................,+...........;+..............
..........................................;............+;.............
.........................................:?............,:,............
.........................................;?............,?;............
.........................................;?............,?*............
.........................................:?....,,.,.,:+:,;............
.........................................++....:%;:+;;,.,+............
.........................................?,.....:+*,....,;............
........................................:*.......,+?*,...+,...........
........................................*:.........**;...,;...........
.......................................,?,.........?,,;,.,;,..........
.......................................;;..........+,.:;..;;..........
.......................................*,..........;,..;,..:..........
......................................,:...........;:..,:..,;.........
......................................,............+:...;,..::........
...................................:+,.............+:...::...+:.......
.................................,;;,..............+,....;,...;:......
................................,?,................%,....;,...,*,.....
................................++................,%,....,:....:+.....
................................?:................;S,....,;....,+,....
..................,,,:;;+.......%:................+%......;,....;:....
............,,:;+*+;::,.:;;+++,,?,................%+......::....,*:...
........,:;;;;;?;*+:.,...,,*;;+:?..........,,,,...%:......,+.....+;...
......:+*:,,...+;.;%+......,,.,?;..........:+?+++*S;:::,,,,+:...,:+...
.....:+.........*+.,?+.........?,..............,,,::::,,:::;:....,:...
.....:,..........+*:.?+,,........,,..............................,,...
.....,+,..........:%*;S+;;;:.....:,..............................,,...
......::,,..........;?S*,;*%*;;;:;+,,......,,,..................,,,...
........::;:::;:::;+:,,,.,,.,,.....,;;;:;;;;+;++;;+;;:;::::,::::::,...
..........,,,,:,,,,............................,,,,,,,,,,,,.,,........
......................................................................

I. 1) Raise up into shoulder stand. Support the spine with the hands with the weight on the elbows. (1) Begin breath of fire for 3 minutes.

J. From “I”, lower the legs over the head to the ground in plough pose with the arms straight back.(J) Begin breath of fire for 3 minutes. Then raise up to shoulder stand and do breath of fire for 3 minutes again. Relax on the back afterwards.

......................................................................
......................................,,..............................
..................................,:::,:::,...........................
..............................,::::,,....,:,..........................
...........................,:::,,..........:..........................
.........................,:::,.............::.........................
.....................,::::,......,,;;,.....,;,........................
..................,::;:,....,,,:::,;;.......;:...:,...................
...............,,,,,.....,,,,,,....,;.......:;..,:....................
.............,::,...,,,::,,........:;.......,;........................
..........,:::,.,,:::,,..........,*+,.......,:........................
......,:::,,,,:::,,........,,:,,,*:.........;:,,,,,,,,,,,,,,,,,,......
.....,;,.,,:::,.......,::::::.,,;*,.....,..,;,,,::::::::;;;;;;;:,.....
.....,:.::,..........::,.,;;:....*,....,:,,::::::::::,,,,..,,,........
.....::,;............:,....,;;:,,;;,,,.....,,:::::,,,,,,,,::,,,,,.....
......,:,.............,::,:::::,,.::::::::,,,,::::,,:,,,,;;::::::::,..
........................,,,.................................,,,,,,,...
......................................................................
......................................................................

K. Repeat exercise “H”.

Page 166

......................................................................
......................................................................
......................................................................
...............................................,,.....................
...........................................,::;:;:....................
.........................................,::,....:;...................
......................................,;;,........;:..................
.....................................:*?;:.........;:.................
...................................,;;,+,:;,.......:+.................
..................................:+;?::*,,;,......,+.................
................................,+;,.;:.:+::;.....,;:.................
.................................:;.......:;?;,,::::..................
.................................;+:........:%+;:,....................
.................................;+:,......:+,........................
..................................:*+,,....?,.........................
.....................................+;...,*..........................
.....................................?,,:;;?:.........................
....................................,?:;;;;;*,........................
....................................+%::*:,,;+........................
...................................;?,,?,....+,.......................
..................................;;..:;....::+.......................
.................................:;...::....+;*,......................
.........................:,,.....;....:;....;:+,......................
........................;;,*....:;....,;....::;:......................
........................+,::....,;....,+....::;:......................
.................................;:....+,...,;+,......................
.................................:;....;;....+*.......................
..................................+,...:+....+;.......................
..................................;:...,*....,;.......................
..................................:;...:;....::.......................
..................................,;..,+,...;?,.......................
..................................:;..+,...,+,;.......................
..................................+,.;:....+,.;:......................
.................................;:.,+....;:..,;,.....................
............................,:;++:..;:...:;....,:.....................
....................,,,,:::;+;:,...,*...::......;,....................
................,,:;;::,,,.........+;..,:.......::....................
............,::;::,................+,.:;........,:....................
..........:+;,,...,,,,,,..........:*.,+,.....,...;....................
.........;+,.....,;;;;;:;;;::::,,:;,,;,...,;:,:,,:....................
........,;................,,,::;*;..+;:::,::..,+;,....................
........,:...................,;+,..;+,,,,,......:;;:::,...............
.........,::,,,,,,,,,,,,,,.,:+:.,:+;,,,,,,,,,,,,..,,:::+:.............
..........,,,:::,:::;::::;+++;;;;+;:,,::,::::::::::::::::.............
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
...................................................,,.................
..................................................,,:,................
.................................................,;.:,................
.................................................,;::.................
.................................................:.;,.................
................................................::.;..................
...............................................,;.,;..................
...............................................,:.:;..................
...............................................,:.:,..................
........................................,......::.:,..................
.......................................,;,.....;,.::..................
........................................,,....:;..;;..................
......................,,,,,,,.................:,..,,..................
..............,,,,:::::::,,:::::;:::::::::::::;...,,,,:,:,,,..........
........,,:::::,,,,.............,,,,,........::...:::,..,,:+;,........
......,;:,,,,:::,,,............,,.................,,....,++:,,,.......
......+,...,::,,,,,.,,:::::;:,;;:,,,,,.,.........,::,:;+;:....:.......
......:::,,,.,....,,,,,,,,,:,,,:;,,:::;;:,:::,,,,,,,,,,,,,,,,,:.......
........,,,::::,,:::;:,::::,,,,,,,,,,.,,,,,,,...........::,,,,........
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
...............................,,.....................................
..............:,,..........,,:;;,:;:,.................................
.............:+,........,::::,,...,,::;:..............................
.............,,......,:::,,...........;+,,,...........................
..................,,,:,................::.,,,,,:;;:,,.................
.................:;,....................::..,,,,:::::,................
................;;..........,,::::,,.....,:.........,:,...............
...............::.........,;:,,..,,::....,*;:....::;;;:,..............
.............,;,..........::........;:..,;,.;;,;;:,,,;;;..............
.............:,...........;.........,+..,:..,+:;::,,,,,:,.............
............,:...........,;..........;..,,..,+.........:,.............
............::.........,::,..........,..:,...:,........,,.............
............;:......,:::,...........,*,.:,....::,,.....:..............
............:,......:;..............:*,.;,.....,,::::,:,..............
............;:.....,::,.............;;,.;,............................
............::.....:,::............,;,:.;,............................
............,:.....+,,;,,,,,,......:,,:.:.............................
............,:....,;..,,,,,,:,,,,,;:::;.;:,,,,,.......................
.............;....,;,:::,,,,,.,,,,,::...:,::::,.......................
.............;,....,,:,,,,,,,:;;;;:;:;::?++;:,........................
.............,:,...............,,,,,,+;::...:;::,,,...................
..............,,:::,,,:,,,,,:::::::,:+;;:;;::::;;;+,..................
.........................................,,,,,,.......................
......................................................................
......................................................................
......................................................................

......................................................................
......................................................................
...................................................,,,................
...................................................,,:................
.......................,,,........,,:::::::::::,,,,,..................
....................,::::::,,,,::::,,,,......,,,,,::::,...............
...................,:,....,:+;;:,....................,,,..............
....................:,.....,*:,,..,,::,,,..............:,.............
..........,,,...,,,,,:,:,,.,..,,:::,..,:::,,,,,.,,...,;:,.............
......,::::,:,:,,,,,,,,,.,,:::;,;,............,.,,,,:+:.,::,,.........
.......,,,::,,;::::::,:,,;:::,..,::,,,,,,,,,,,,,,:,,,,:,,,,,:::,......
..................................,,,,,,,,,,,,,,,,,,,,,,,,,..,,.......
......................................................................
......................................................................

......................................................................
..::,,,,..............................................................
...,::::::,,,.............................,;;:,..........,,,,,,,,,....
.....,:,:;:;;::,,,,............,:,,,......,,,,.........,;:,:?,,,,:,...
......,,,,,,::,,,,::::,,,,.....:;;;;+;:,,:,,,,,,,,....,:..:?;...,,....
.............,,,:,:,,,.,,,::,,,..,,,:,:::::::;:::::::+*+,:?+,,,:,.....
...................,:::,,....,,,,:::;:;;:::::::;;;,...,;+;,,,,,,......
......................,,::::,,,,............,,,,::::::;+,.............
...........................,,,,;::,,,.,:::::,,,,,,,,,,,...............
................................,::::::,,.............................
......................................................................

......................................................................
......................................................................
......................................................................
......;*+;:::;;;:;::::::::;::;;::,,........,.,,,......................
......,::;:,..,,:,,,,.......,,,,::;,,.....,+:;,:......................
..........,:::,;:,:;+++*;;:;:.......+,....,::::,......................
.............,.,:;;+;:,,,,.........:+,................................
..............;+:,..............,:;;,..............::,,...............
.............+;...........,,:;;;;;**++;,.......,:::;,:;;:.............
............,?.......:;+++***+;::;,..,:*;;:,,,:,,,.....,+?;...........
............,*.......,,,...............:++;:,,,.....,+?*+;;;..........
.............++....................,,:;:,,:;:,....:;++;:,,.,;,........
..............;*:,........,,,,,,,::;;:,.....,++;:+;,........:;........
...............,;*:;;;;++*%*;:,,,,....,,::,:++,,,+:.........,+........
................,:;;;;;?::,,:::::::;;;;::,,,......;,.......,;:........
...............:+*;:,:;*+:;:::,,,..................:;;::::::,.........
.................,,:,,,..............................,,,,.............
......................................................................
......................................................................

......................................................................
...................................::::,..............................
...................................,,,,......,,,.......,,::::,........
..,::,,..............,,,,,,,,,,,,:,,,,,,,:::+;::;;:,,,:;:,.,:;;:......
..,++;;+;:::::,;:::,::::;:,::::::,,,,,,,,,,:,...,:;;;:,...:;*;:+;.....
....,:,;;:,,,,,,,,,,,,,,.....................,:;+:.,:+:,:+:,,,,,::....
.......,,,.,..,,:::,:,,,,,::,,:,,:,,,,::;;;:::;:,,,,::,,:;,....,,;,...
.............................,,,.,:;;;;;;::::,::,,,,.....,:;;::::,....
................................:;;:::;,:,,,,,........................
................................,,,,,,................................
......................................................................

......................................................................
......................................................................
......................................................................
....................................:+................................
....................................,#%:..............................
.....................................*??+.............................
.....................................+S.*+............................
.....................................,?,.*;,..........................
......................................*+..:++:........................
......................................;%,...,++.......................
.......................................%:....;;.......................
.......................................+;....+,.......................
.......................................:?...,?,.......................
.......................................,%,...?:.......................
.......................................,*....+;.......................
.......................................,%,...:*.......................
........................................*:....++......................
........................................*:.....++.....................
........................................*;.....,*,....................
........................................;+......++....................
........................................:%......:*....................
........................................,%,.....,+....................
.........................................%:.....,?,...................
.........................................*;.....,*,...................
.........................................;+.....,+....................
.........................................;;.....,+....................
.........................................+:.....,:....................
.........................................?:......+,...................
.........................................;+......:;...................
.........................................;?.......:,..................
.........................................;+.......;;..................
.........................................+:........+,.................
.........................................;:........;;.................
.........................................?:........,+.................
.........................................%;.........;;................
.........................................?:.........:+................
.................................::......;:.........,;................
.................................?:......;+..........*,...............
................................;+.......:+..........?,...............
................................:,.......:;..........:?,..............
.........................................,+...........;+..............
..........................................;............+;.............
.........................................:?............,:,............
.........................................;?............,?;............
.........................................;?............,?*............
.........................................:?....,,.,.,:+:,;............
.........................................++....:%;:+;;,.,+............
.........................................?,.....:+*,....,;............
........................................:*.......,+?*,...+,...........
........................................*:.........**;...,;...........
.......................................,?,.........?,,;,.,;,..........
.......................................;;..........+,.:;..;;..........
.......................................*,..........;,..;,..:..........
......................................,:...........;:..,:..,;.........
......................................,............+:...;,..::........
...................................:+,.............+:...::...+:.......
.................................,;;,..............+,....;,...;:......
................................,?,................%,....;,...,*,.....
................................++................,%,....,:....:+.....
................................?:................;S,....,;....,+,....
..................,,,:;;+.......%:................+%......;,....;:....
............,,:;+*+;::,.:;;+++,,?,................%+......::....,*:...
........,:;;;;;?;*+:.,...,,*;;+:?..........,,,,...%:......,+.....+;...
......:+*:,,...+;.;%+......,,.,?;..........:+?+++*S;:::,,,,+:...,:+...
.....:+.........*+.,?+.........?,..............,,,::::,,:::;:....,:...
.....:,..........+*:.?+,,........,,..............................,,...
.....,+,..........:%*;S+;;;:.....:,..............................,,...
......::,,..........;?S*,;*%*;;;:;+,,......,,,..................,,,...
........::;:::;:::;+:,,,.,,.,,.....,;;;:;;;;+;++;;+;;:;::::,::::::,...
..........,,,,:,,,,............................,,,,,,,,,,,,.,,........
......................................................................

......................................................................
......................................................................
......................................................................
...........................,,,::::::,,................................
........................,,::,,,....,:::,..............................
.....................,,,,,,...........,:;:,,..........................
..................,,,,,................,;,,:,,....,,..................
................,,,,....................,;..,,:::::+;,,:..............
..............,;,........................,:,...,,,.:.,,,:.............
.............,;,...........,,,:::,,.......,:,...........::............
............::,...........::,,,,,,,::......:;::......,,:,,:...........
...........::............:,.........,;....,;,,;:..,::;::::**..........
..........;:............,:...........+,...;,...+;:;:,,,,,:;%,.........
.........,;.............,,...........;:..,;...::,,,:::::,,.*:.........
.........,:............,,............::..,;...:,...........+,.........
.........,,..........,::.............,:..::...,;,.........:+..........
.........:,.......,,,,,..............:+..::....:;;,,.....,;,..........
.........:,.......::.................;+..::......,::::,:::............
.........:,......,,:,...............,:;,.::...........................
.........:,......:.;:...............:,;;.:,...........................
.........:,.....,,.;;..............,:.:;.:,............,;:............
.........:,.....:,.:;,::,,.,.......,,.:;.;............,,;;............
.........:,.....:...,.,,,,,,,:::,::.:,:;.;:,,,........,..,............
.........:,.....:,,:,,,,,,.....,,,,,;,.;.;.,,:,::.....................
.........,:.....,,::,,,,,,:::++;:::;::;+.+;;:,,,,.....................
.........,:,................,:;;::;;;;:,.;:::;:,......................
..........,::,,,,,,,,,,,,,,,,...,,::+::;:,....,,:::,,.................
............,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,:::::::::,.................
......................................................................
......................................................................
......................................................................
......................................................................

......................................................................
......................................,,..............................
..................................,:::,:::,...........................
..............................,::::,,....,:,..........................
...........................,:::,,..........:..........................
.........................,:::,.............::.........................
.....................,::::,......,,;;,.....,;,........................
..................,::;:,....,,,:::,;;.......;:...:,...................
...............,,,,,.....,,,,,,....,;.......:;..,:....................
.............,::,...,,,::,,........:;.......,;........................
..........,:::,.,,:::,,..........,*+,.......,:........................
......,:::,,,,:::,,........,,:,,,*:.........;:,,,,,,,,,,,,,,,,,,......
.....,;,.,,:::,.......,::::::.,,;*,.....,..,;,,,::::::::;;;;;;;:,.....
.....,:.::,..........::,.,;;:....*,....,:,,::::::::::,,,,..,,,........
.....::,;............:,....,;;:,,;;,,,.....,,:::::,,,,,,,,::,,,,,.....
......,:,.............,::,:::::,,.::::::::,,,,::::,,:,,,,;;::::::::,..
........................,,,.................................,,,,,,,...
......................................................................
......................................................................

......................................................................
......................................................................
......................................................................
........................,,,.................:::::.....................
........................;;:................;+,;+*:....................
.......................,;:,..............,++,,;:,:,...................
.....................................::;:;;::;+.:+....................
.................................,:;;+:,..,:;,,;;,:,..................
..............................,:;;:,....:::,.:;,...;:......,,.........
............................,;+:,....,:::,.,+:......;....,:+,.........
...........:;,;;:,........,;;,...,:;:,,..,;+:.......;:,:;:::...,:,....
.........,;:,..,,;*:....,;+;...,;+:,...,*+,.........*;:,.;;.:;;;+,....
........,;,.......:*;,,:+:.;,..,,....,;+*,.........+;.:+++:;::;;......
........:,........,;+:::,..;,......:;:;;.........,;+.,+,...,::,.......
........::......,;;::....,;*,..,,;?+,;;........,:;:,::,..:+;,.........
.........:;,...:+:.;,...;:,:;;;;:+:.;:......,+++;:::,..:;:,...........
..........,;;:++.,:,...,;,.....,;:,;,.....,+%*+:,...,:;:,.............
............,;?+++;,,,::,.....,;,.;,....,;+;,.....,:;:................
...............,,,::,,........+,.:+....:;:.....,:;:,..................
.............................,?,.,+,.........,;;:,....................
..............................:+;:;*;,,,,:;;::,.......................
................................,,,,:::;;:,,..........................
......................................................................
......................................................................

......................................................................
...............................................................,,.....
............................................:+:,::,,,,;:..,,,,::,.....
...........................................:??:,,,,,,;%?,::,,::.......
.......................................................,::,::,........
....................................................,,::,,,,..........
.................................................,,:,,.,:,............
................................................:;,..,::,.............
..............................................,:,...::,...............
...........................................,,,,...,::.................
.........................................,,,,...,,:...................
.........................,............,,,,....,:,.....................
........................:,..........,,:,....,::,......................
...............................,,,,:,.....,,,,..,.....................
............................,,,:,,,.....,,,,..,;,.....................
...........................,:,........,::,....::,.....................
.........................,:,.........::,....,:::,.....................
......................,,:,........,::;,.....::,:......................
.................,:,::,,,,,,...,,,,,.,:.....:,,,......................
...............,:::,..,:::,::,,,:.....:...,:,,,.......................
.....,,::,...,:::..::,,,,.,:,...,,....,:,:,.,,........................
....,:,.,:;;;:,,,..,,,,+,,,......,,,...;:..,,.........................
...:;....,+:,.,;::;++;;:,,.........,,....,:,..........................
...,+:,.:,:,.,:,,,,::,,,,...........::..,:,...........................
....,:;:+;,.,:,...:::,,,.............,::,,............................
......................................................................
......................................................................

......................................................................
........,,,,,,,.......................................................
.....,,:;+:,,,,,,.....................................................
....,,:,:+,....,;.....................................................
...,:...,?,....;:......,,.............................................
...,:....+...,::::::,,,::,.,:,:......,................................
....:;...++?*::,,,,,::,,,,,,:;:.....::................................
.....:;.;+;:,,::,,,,,,:;;;;::,......:,,...............................
......:*;,.....,,,:;;:,,,,,::::,,.....................................
.......*;,;+;:::,,,:::;:;:,,,,:::::,::::,,,...........................
.......,*,........................,::,,,,::::,,::::::::,,::;:::,......
........,;;+;,,,..............................,,,,,,,,,,,,,,,,:;;;;,..
...........,,:::;++***++;+;;;;;;;;:;::;;:::::,:,::::,::,,,,,:::::,:,..
.................,,::::::;;;::::::::,,:,,,,,,,........................
......................................................................

L. Roll immediately onto the stomach. Put the hands together behind the back and lift the head and shoulders off the ground. (L) Begin breath of fire for 3 minutes and then relax.

......................................................................
......................................,...............................
..........................:;:,.....,;?%;::::::::,,....................
......::;++,.............,:;+;:::,,.,,,.......,,,,,,,,................
....,;:,.,;+;,......,,::,,:,:::,:;;::,,.............,::;..............
....+:......;,..,,::::,,:;::,.:;;;;:,,::::,,..........+%,..::,........
...:+?+:,,,;;::;::;;:,,:;+;::::,,:;;:::,,,,:::,........,,..,:,........
...:..:::::;:::,,,,,,::,,,,,.......,::;+*;:,.,::,,,,,,................
...:,...,,,,,;,.,:,,,....................,,,..,;::,,,,,,,,,;::,.......
.....,,::,,,:;::::,:::::::,:,,,,,:::,,,,,,,::++;::,,,,::::,,,::::::...
.............,,,,,.......................,,,.,.,,,,,,,,,,,,,,,,,,,,...
......................................................................
......................................................................

M. In the same position as “L but with the chest relaxed on the ground, begin to kick the buttocks with alternate legs. (M) Continue for 3 minutes.

......................................................................
......................................................................
................,,..,................................,;,,.............
............,,:::,,,,;:...........,::,,,,,,..........::;..............
.........,+%+,,......,;:..........,,;:::+,,:,,,......,................
........:;*#,:.........;............,;;+,,::,::;:::,,.................
......,;:.,*:.,........:,........,,::,:;;::,,,...,::;:::,,............
.....;;,....:::,.....,,,.....,,:::,,:::,,::,,:;;,.....,,:::,,.........
.....;;......,++...,::,..,,:;:,,,,::,..........,:;::,......,,,,,......
......:........:,:;;:,,:::,,..,:,,,...............,::::,,.....,:......
......,,,.......;*:;:,,,...:;;:,.....................,:::,....,:......
......,;::,....,+:......,:;;,......................,:,,,.....,,.......
.........,*,...;,.....:+;,.............,,,......,,::,.....,,,.........
..........,:..,;....,;:,:;:,......,:;:;+;;++:,,;;,,.....,::...........
...........:,.::..........,:;::::;;:,......,::,,.......::,............
............:,:...............,,,,.................,:,................
.............;,..................................,:::.................
.............,+,..............................,,::,...................
..............,,:,,:::,,...,,,,:::,:,,,,,,,,,,:,......................
.....................,,,,::::::,,,,,,,,,,,,,,.........................
......................................................................
......................................................................

N. Reach back, grab the ankles, and arch up into bow pose. (N) Rock gently back and forth. Continue for 2 to 3 minutes.

O. Come up into cobra pose. (O) Begin breath of fire for 3 minutes. Relax.

......................................................................
...............................................,,,,,..................
............................................,::;*;,:,,,...............
..........................................,::,.;+;,...::..............
.........................................,,,...,S%:...,:..............
.........................................:,.....;S,...:,..............
..........................................;:,.,::;+::,,;:.............
...........................................,:,:;,.:+,,:;;:,...........
..................................................+,....:::,..........
.......................................,.........,;..,...;;,..........
.....................................,::,........:,..,:...;,..........
.....................................,,,........,:....,:..,:..........
.......................................,::::::;::,....,+:.,;..........
............,........,,,::,,..,;::::,:;+:,...........:;,:,.:,.........
.........,;:,,,,,,::::,,,,,,,,::,,...,,,,,........,:;:..,;.,:.........
...,;:::::,....,,,,.....................,,...,,,:::,.....,,.:,,,......
...,;;::::,,,,:,:::::::::::::::::::::::;;:::::::,,........,,,;:;;:....
................................,,.,........................,,,,,,....
......................................................................
......................................................................

P. Sit up and bring the soles of the feet together. Hold the toes with both hands. (P) Rock back and forth in rhythm with the chant:

Gobinde, Mukunde, Udhare, Apare, Hariang, Kariang, Nirname, Akame.

......................................................................
......................................................................
.................................,,,.,,,..............................
..............................,:;;,..,,::.............................
.............................:+:,.......;:............................
.............................,..........,+............................
............................::..........,*............................
............................*,.,;;,:**:,,?............................
...........................,;,++;,..,;*+:+............................
...........................,*;;:,.....::+*............................
...........................,;:+::...:::;*:............................
...........................,*,.....,,,..;,............................
............................:;...,,,..,,..............................
.............................,*,..,,.,:...............................
............................,?*:,,,,:*,............:::................
.........................,:;?*,.:;:::;*,...........*::................
.......................,;++*;.........*++:,,......,;..................
.....................:+:,..,:.........;.,,;;:.........................
....................;+,.....:,.......,;.....:,........................
...................,;.......,,.......::......,,.......................
...................;,........,,:,,,:::.......:+.......................
...................+...........,:;;:,.....,...+,......................
..................:+,,.+..................*,..:*......................
..................;:;+*%..................?:;;++:.....................
..................;,..+%;................:S*;,.:;.....................
..................::..:;*,...............+;+...;,.....................
...................:..,**:..............,:;;..,:......................
...................,,..+#:..............,;*,..;:......................
....................;,.,#,...............%%..,;.......................
....................,:..*+...............*+..;,.......................
.....................;:.,%,..............*:.,:.,......................
..................,::,+,.++.............,+.,+,,;;,....................
..............,,:;;:,.,*,,*,............;,.;:..,:;:::,................
...........,:,,,,,.....;*.,+...........::.,,.......,::;;,.............
........,,::,...........++.;:.........,+.,;............,,,,:,.........
.....,,,,....,,..........;,.;,........+;.:,...............,:;;:.......
....,+,..,;+*+;;;;;::::::;?.:;........;,+;;;:,,:;;;;;+:,.....,;:,.....
....:;...,,,,.....,,,,,:::%:,+*+:,;+++:,*;;;;,,:::,,.,..........;:....
....,,....................*;;;:,:?:,;S.*;,....................:+;,....
.....,:,...........,,::;;,:+,...,?..:*.*;++;;::::::,,,,,,,.,;*+:......
.......,,:;;::::::;;;:,,,..*%;,,+%,,;;,:......,,,::,,,,,,,.,,,........
..........,:::,,,..........,?**:,:;;:,;...............................
.............................::;+;+;;,................................
................................,.....................................
......................................................................

,.....................................................................
,....,,...............................................................
,.,,,;,,,,,,,,,,,.,,,,,,,,:,,,:+,,,,+,,,,:,,,,,.,,,,,,,,,,,,,,,,,,,...
,.,,,:::,,,,,,:,:;+,,+*,,:+,,,::,,,::,,,,;:,,,;+,,,+;,,,,,,,,:,,,,:...
,.,,::,::::,,++:::,,,:,,,:,,,,,,,,,,,:,,:,,,,,:,,.,:,.,+;,.,;:,:;,:...
,.,,:;;:,,,,,;:,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,::,,,,;,,::,,...
,..,,:,....,,..,,,,.,,..,,,.,,,,,....,,..,,.,:,,...,,,,,...,,,,,......
,...,......:;;::+;;,+;,,;+;;:;;;;...,+;,,;,:++;;..,;:,,;..,;;::;:,....
,.....................................................................
,.....................................................................
,.....................................................................
,...,,,,,,,,,,,,,,,,,,:?+,,:?:,,;?;,,,;;,,,,,,,,,,,,:;,,,:;,,,,,,,,...
,..,,,:?;,,:%;,,,+*,,,,:,,,,:,,,,:,,,,+;,:,:%:,:%+,,:+,,,++,,,+?,,,...
,...,.,,,,,,,,,,,:,,.,,,,,,,..,,,,,,,,..,,.,,.,,,,,::.,,,,.,,,:,,,,...
,...,,,,,,,,,,:,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,...
,.....,,....,........,,.....,,.......,,,,............,...,.,.,.,......
,....:+;;,.:::;;;;,..:+::..,;,,;;;;,,;:;,.,;;:.;;;,.,;,.,+;::;;,......
,.....,,,..,,,,,,,,..,,,,......,,,,,...,...,,,.,,,,.......,...,.......
,.....................................................................

Continue for 5 to 31 minutes. This is a chant of bliss and joy. Put the heart and lungs into it.

Remarks: It the energy in the lower triangle of chakras is not balanced and allowed to transform to higher energy frequencies, man is totally a slave to his hunger, thirst, and sexuality. He follows the whim of the body and has great difficulty with any form of discipline. The sexual potency of that person will be sporadic. This set stimulates the energy of the lower triangle: rectum, sex organs, navel point, and transforms their energy into the higher brain structures: pituitary, pineal, memory gland. The rest between exercises is short and all breathing should be done with enthusiasm. Exercises “A & F” conquer the rule of hunger, thirst, and poor digestion. Exercises “B & C” releases energy to the brain and is known as Adha Shakti Chalnee Kriya. It gives clarity of thought and clear sparkling eyes. Sciatica can never be a problem. Exercise “D” is for potency and exercise “E” eliminates wet dreams and enables you to gain sensitivity to the truth in any situation. It creates alliance between your mind and soul so that your mind will never bow before the ego of man. It gives you a radiant power. In exercise “F”, you will sweat. Any pain that occurs is a result of too much sexual activity or activity with the wrong frame of mind and tension. Exercise “G” is for the head centers. Exercise “H” is for the navel point energy release. Exercise “I” opens the digestion and elimination of the intestines. Exercises “J through O” adjust the navel point and balances the aura and distributes the sexual energy smoothly. After this kriya, meditation becomes automatic.

Page 167

Kundalini Yoga Varuyas Kriya (from Sadhana Guidelines)

.........................,:;;;**+*+;,.................................
.......................,;+:,.;?%??*+*,................................
......................,+;..,;?**++;.*:................................
......................+,.,;+*++;;:,+S;................................
.....................:;:;+**+;;;,,*?%:................................
....................,?+++++;;:;,:;,,*,................................
....................+?++;;::;;+?*:+**:................................
...................:%;:;;::+;::;,.;+:*................................
....................;*+;:+%@*,..,;;?%@:...............................
.....................,;+?@@@@#++#@##@@+,,::,..............,:;+;.......
...................,:::+;+@@@@@@@@@@@@?,:,,;;:,,,,,.....:+;*S+:.......
.................,;+:+;:::+#@##@@@@@@@*......,::::+::,,+;,+*?;:;;;+,..
................,+:......,,,:,,;?#@##S+:,,,,,,.,..,,:*?+..::;;;::;**,.
................;;.............,++:,;**:::::::::*+;:*%;.....,;::;*??,.
................+,............,*;..++,.........;:..,*+......,;+*++:,..
................+,.,,.........,:..,:..........,+,,,:*%+::,:::;;;;+;...
................+;:;**+:,,,,,,,::,,...........:*:;*,+++;+::,,,,,,,....
................++;;;+*?:::::::::;;;:,........,+.,*:+:,;..............
................*+;;;++,...........,,:+**:::::,+:,+,;+;,..............
................+*;;;:...............:+%?;,,,,:;;;,...................
...............,?+;:.................+*;:;............................
...............,*+:.................:%;.;:............................
...............:*,................,;*+..;;............................
..............:;..............,,:::;+...,+............................
.............:;...........,:::::,.,+,....+,...........................
............;;.........,:;::,....:+,.....+,...........................
...........:+........:;;,.......,+,......+,...........................
...........+:...,:;++;:,,.......+,.......+:...........................
...........*,.;++*+;;;;;++*+;::;;........+:...........................
,,,,,,,,..:+.+%*+:,,,,,,,,,,;+**:,.......+:...........................
::::::::::*::#+,..............,:;**;:,...*+::::;;::::::,..............
..........;:%;::,.................,+*?*+:*,...........................
.........,++*..,:;;:,............:+:,.,:*+............................
.........,+;?::;++::;;:,........;+,......*:...........................
.........,;++?*;,...,::;::::,,..*,.......+:...........................
.........,++.,?+?%***+:,...,,::+;.......,*............................
..........?;..;:++:?+;;;;;;;;+*%*:......;;............................
.........,*:..++,..;;::::;+*%%#@*,......;:............................
..........?;..*,...,+:;;**+**%?S:.......;;............................
.........,*;..,..,:*?+%*+;+*%*:?,.......+:............................
.........,*+..,:;;:+;::;;++*+,?+:.......?,............................
..........++:;;:,..?**+++;++,?;:+......,*,............................
..........:%;.....+?;;;:,;;,?*.,+......:;.............................
...........:;;;,,;*,,...;::*+...+......::.............................
..........;+:+S+;;+...,+;;*;....+,.....;:.............................
.......,,;+,;*+...:;,:++++:.....;:.....+,.............................
...:**+;;;:**?::,,:;%??*;,......,+.....;:.............................
...:;;:::::::::::::,,,...........+.....;:.............................
.................................+,..,+*;.............................
.................................+,..,;??.............................
.................................+,;+;++*,............................
.................................*::;;::;;;:,.........................
.................................*;:,.....,:;::,,,....................
.................................+::::,,.....,+?**;...................
.................................,::::::;;;;*?**;,,...................

Stand up straight. Put the right foot slightly forward. Stretch the left leg far backward. Put the top of the toes of the left foot on the ground. Extend the arms forward, parallel to the ground. Put the palms together. Tilt the spine slightly forward of the vertical position. Fix the eyes on the horizon or at the brow point.

Take a deep breath, then begin a rhythmic chant of "Sat Nam". Emphasize the sound "Sat" as you pull the navel point in and apply a light mul bhand. Continue for 1-1/2 minutes. Then inhale. Relax. Switch and place the left leg forward. Repeat the exercise for an equal period of time.

COMMENTS:

This kriya will make you sweat if you do it properly. You may also notice a burning sensation in the cheeks. The time of practice can slowly be increased to 7-1/2 minutes on each side. The practice and perfection of this kriya is said to open the pituitary secretion, regulate excessive sexual energy, and increase general immunity to disease. It tests the nerve strength and rebalances the magnetic field of the body. If you don't want to be shaky when you are older, this is an excellent practice to start when you are young. Besides practicing this kriya by itself, it is enjoyable to do it after completing a long series of exercises that have worked on flexibility and circulation. The kriya helps transform the "vital juice," the ojas, into a form usable in maintaining your entire nervous system.

Page 168

KY for balancing head and heart (From Kundalini Yoga for Youth and Joy)

...................................,,.................................
..............................,:,,,:,,,...............................
..........,,.................,,,,,,..,,........................,,.....
.......,,,::,.,,:,..........,:.,,,:,.,,...............:,..::,,,;,.....
.....:,,:;.,;:,,,,..........,;,,,.,,,:,...............,,..,,.,,,......
...,,:,:,:,.,,,,.............:,....,;,.................,,...,,,,......
...:,,,,..,,,,,,,,,,,,,,,,,,,,:,,,,,,...........,,,,,,,,,,,,,.,,,.....
...,,::,,.,..,,,,,,,..,,:,,,,,,,,..,:,,,,,,,,,,,,,...,,,,,,,,,,..,....
......,...........,,,,,:,....,,..,:,.....,,...,,,,,,,,,,,,.......,,...
.......................,,,,..,:,,,,......;,,,,,,,................::...
.........................,:...::,.......,:,,..........................
..................,:.....;,...,.......,,,.............................
..................,,.....:,...........,,..............................
..........................:..........,,...............................
..........................:..........:................................
..........................:,.........:................................
..........................,,.........:,...............................
..........................:,.........,:...............................
..........................,...........,,..............................
......................................................................

......................................................................
......................,,.,,,,.........................................
.....................::,,,..,,......................,.................
...:,...............,,..,:..:,.....................,;,................
..,;;,..............:,,,.,:,:,....................,::.................
.,;,,:..............;:.,..,:,....................,::,.................
..,,.,,.,,,,........,:,...:,..........,,,,,,,,,,,,.:..................
...,,,,,,,,,,,,,,,,,,::,..,,,,..,,,,:,,,,,,.,,,,,,,,..................
......,,,,,,,....,...,:...,,,,,:,,.,..,,,,,,,,,,......................
............,,,,,:..,:,.,:,...:,.,,,,,,,,.............................
................,,,.,,,:,.....::,,,...................................
.................:,..,,......,:.......................................
.................:..........,:,....................,..................
.................,,.........,,........................................
..................,.........:.........................................
..................:........,:.........................................
...........,,:,...,:........:.........................................
..........,:::,...,:........,:,.......................................
..................,:.........,:.......................................
..................,:,.........,,......................................
...................,,,,.,,,,,.,:......................................
...................,.,,:,,,,,,;:......................................
...................,,.,:......;,......................................
....................:.,:......:.......................................
....................,,.,,....,:................,,,,:::,,,,,,..........
.....................,,.,....,:..............,,,,,,,,;:,,,,,,,........
......................,..,...,:.............,,.,,,,.::,,,,,,,:,.......
.......................,.,,...:,...........,,.,,....::.....,:.:,......
......................,,......:,..........,,.,:....,:,,.....:,,:......
......................,:......:..........,:..:,...:::,:,....:,.,,.....
.......................:,.,..,:..........,..,,...:,,;:.,,....:..,.....
.......................,,.,.,:..........,,.,:...::,:,,,,,,...:..,,....
.......................:,..,:...........,:..,:..,::....,:,..,,.,,.....
...................,,,,,...,,............:,..,:..::,:.,,:.,,,..:,.....
...................::::,..,,,............,:...:;,,:..,,,:,::..,,......
.....................:,,,,,...............,:..,,,,,:,:,:,..:,,,.......
...........................................,;,,....,:,,,...,::........
............................................;:......:,:.....;:........
.............................................:.......;,....,:.........
.............................................,,......:,....:,.........
.............................................::......:,...,,..........
.............................................,:...........:...........
..............................................:,.........,,...........
......................................,,:.....:,.........:,...........
.....................................,:,:,....:..........:............
.............................................,:..........:............
............................................,;,........,,,:,,,........
.........................................,,:,,,,,,....:,,...,,,,......
........................................,,,......:,..:,........,,.....
.......................................,,......,..;:,;:,.,,,,...,.....
.......................................,,......;;,,..,,;;,,.,..,,.....
........................................,,,,,...,,,,..,:,..,,,:,......
..........................................,,,::,..,,.::..,:,,,........
..........................................::::,,,::.,;,,,,,::,........
.........................................,:::,,,,,..,::,,,,,:,........
......................................................................

......................................................................
...........................................,,,,,,,,,,,,,..............
........................................,,,,,,,:;:,,,.,,,,............
.............................,,.,.....,,,..,::,,,::,,,,.,:,...........
.............................,:;+,...,:,,:,,,..:,....,,,,.,,..........
.............................:,:,,..,,,.:,.....:,.......:,.:,.........
...................................,,..,:......,.,......,:.,:.........
...................................:...:.....:,,.,:......:..,,........
..................................:,..,,....,,,::,,,,....,,..,........
.................................,:..,:....;,.,:,,,,:,....:..,,.......
.................................:,..:,...,;.,,,,,,,,,...,,..,,.......
.................................,:...:,...,,,.....,:,..,:,..,........
..................................:,...:,..,;,,;..:,:..,,...,,........
.................::...............,:....::,.,,.,,,.,,,,:...,,.........
...............,:+:................,:...,:,:::,.::,;,,.,:..,..........
..............,:,...................,:..:....,:,,,:;....:,:,...,:.....
.............,:......................:::,......:,,:,....,;:....,,.....
............::.......................,+:.......,:,,.....,:,.....,.....
............,.........................,;........,;......:,......,.....
..............................,,,,,,...:,.......,:.....,:......,;,....
...........................,::,,,..,:..,,........:.....:,......,:,....
..........................,:,,,,:..,:..,,........,....,:......,,,.....
..........................:,....,:.,:...:.............:,.....,,,:.....
......,,..................,;,::..,,,:,..,,............:.....,,..,.....
.....,:;:.................,+,.....,::.............,,:,,,,,,,,,,,,.....
....,::,:,.................::,....;,..........,,,,,,,.....,,,,,.......
.....::..:,,.,..,...........::,,..,,,.,,,,,,,,,....,,,,,,,,...........
......,,,,,,,,,,,,:,,,,,::,,::,....:,,,,:,,....,,,,,,,................
........,,,,,,,.,......,:....::...:,....:...,,:,,.....................
.............,,,,,,,,,,,:...,,..,:,.....:,,,,,........................
....................,,,,::..::,,:,......:,............................
.........................:...,,,.......,:......,:,:,..................
........................,:.............:.......,:,,,..................
........................,:............,:..............................
.........................,:...........:,..............................
..........................:,..........:...............................
..........................,:..........:,..............................
...........................:,..........:,.............................
.......................................,:,............................
.........................................:,...........................
..........................................,...........................
......................................................................
......................................................................

1) Sit in Easy Pose, arms straight out to the sides from the shoulders with the hands bent up at the wrists at a 90° angle, palms facing out and fingers together. The movement is in 4 parts, starting with the beginning position (A). On count 2, rotate the hands at the wrists so that the fingers point straight forward (B). On count 3, return to the original position (A), and on count 4, rotate the wrists so that the fingers point straight backwards (C). The elbows will rotate. Move in a rhythm of one full cycle per 4 seconds. Keep the arms straight and continue for 6-7 minutes, inhaling in position A, exhaling in positions B and C.

This exercise changes the chemistry of the brain fluid.

2) Still in Easy Pose. extend the arms straight out to the sides, palms facing out (A). In the first part of the exercise, inhale as the arms are raised up to form an arc with the palms crossing over and slightly in front of the top of the head without touching (B). Lower the arms to the original position as you exhale, and then raise the arms again as you inhale, this time cross the palms over and slïghtly behind the top of the head (C). Continue the motion powerfully and always keep the arms parallel to the floor when in position A. Continue for 1-2 minutes.

3) Stand up and add Crow squats to the arm movements of exercise 2. As you exhale, come down into Crow Pose, a crouching position with the knees drawn into the chest and soles of the feet flat on the floor (A). As you inhale, bring the arms up over the head. Come into a standing position. Continue alternately squatting in Crow Pose and standing up with the arm movement for 3-4 minutes at a speed of 1 second per movement.

Page 169

KY for the kidneys

......................................................................
......................................................,:,.............
................................................:;;:;*++++,...........
..............................................:++:,,:,...:*,..........
.............................................:;,;:.......,?,..........
............................................,+;,,;,....,*+:...........
...........................................,;:;,..,+,..,*.............
................,:.........................,+,....:+,,:+,.............
.............,;,:+;,........................:+....:,,;;,..............
...........,:*+;*,,;;:::::::;;;;;;;::;;;;++++++*+;::::;+;,............
..........:+::,.::::;+*;;:::::::::::::::,,,,...,;:......,;;...........
..........,+:.,,.,,,:;?,,,,,.....,,,,,,,,,,,,,,,:++:,.....:+,.........
...........,:::::::,,,;:::::::::::::::::::::::::,;+,,......:+.........
..................................................+,........:+........
..................................................:+,..,.....;+.......
............................:,.....................:;;*;......+:......
...........................,+........................+:........*,.....
............................,........................:+:::::::,;*.....
....,,:,,.........................,,,,,,,,,,,,,,,,,,:+:,,,,,,,,,+,....
....;?++++;:,,,,:;;;;;;;;;;;;;;;;;+++++;;;+++++;;++*+;;+;;;:....,;....
....,*,,,:;;;;;;++:,,::::::::::::::;,,:;;:,,...........,,::,.....+....
.....,;:,,...,,:;;......................,:::::,..................+,...
.......,::;:..:;++::,,,.....................,,:..................+,...
..........,:;;:,.,,,::::::::::::::::;::::::::::::::::,,:::::::::;;....
...........................,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,......
......................................................................
......................................................................

1. Sit with the arms and legs stretched straight out in front. Place the fingertips on the pads of the palms and hold the thumbs up (1). In this pose, inhale, exhale and bend forward as far as possible from the hips, keeping the arms parallel to the ground. Breathe deeply and powerfully. Breathing should become deeper and deeper as you practice. Bend twice every five seconds for five to six minutes.

......................................................................
..........,::::::::,,,,...............................................
.......:::;;::::,,,,,::::,,,..........................................
.....,;:,...,,,,,,:::::::,,:;:::,,,...................................
.....;,.,:,...........,,,,,:,,,,,,:::,,...............................
.....+..,:;;:,......................,+;::,............................
.....;:.....:+:,.....................*,.,::,..........................
......;......,+::::,,...............;:....,:;,........................
......::......;,..,:+::::::,,....,,++.......,:::,,....................
.......+,.....,+;::+:..,,,,:::::::,:;+:,.......,,;,...................
.......:;......;?::*;:,,,.++.........,+;.........,;...,,:,............
.....:..;:......*+.:;,:::;+::::::::,,,,+:.........:,,;;;::;;::,.......
....:*,.,;:,,,,,+:.,+::::+,,,,,,,,,,,,,,;,........,;;,....::;,;;,.....
....,,....,**+;:;+;;;,:,+*:;;;:::::::::::+::;::,..,;,..,,...,,,;+,,...
..........,++....,,,,,,,,,,,,,::::::::::::::+,...:++,.,,::;,;+,.;*;;..
.....:;;:::,::::;;::::,,,,,,,,,::,,,,.......:;,,:*;+::;;,,....,:;.,+,.
.....,:;;::::::::,....,,,,::::,,,,,,::::::::;::,,,.....,:::::::;:::,..
.........,,...........................................................
......................................................................

2. Lie on the back, bend the knees and grasp the ankles. Inhale and lift the buttocks, pushing the navel point up; exhale and lower again. The feet and neck remain on the ground. Move rhythmically, eight minutes.This exercise works on the neck, kidneys and urinary tract and may help with hernia.

3. Come into cat-cow pose and support on your hands and knees. The knees are one shoulder width apart and the arms are straight. Begin the cat-cow with a powerful breath. Inhale as you hollow the back, as if someone were sitting on your back. The head brings you up and back. Exhale as you arch the back (3A). Continue this for two minutes. Then stay in cow pose and extend the left leg up (3B). Stay in this position for thirty seconds and then do the same with the right leg, also for thirty seconds. Then lift the left leg again and make a kicking motion with the heel against the left buttock (3C), one minute. Switch legs and make the movement with the right heel, thirty seconds. This exercise is good for the kidneys.

......................................................................
......................................................................
...................................................:;++++++;;:,.......
.................................................,*+:,;;:,,*:,:;,.....
.................................................;*.......,,..,:+.....
.................................................,*+:,....,;,.,::;,...
..................................................,:;;*:::,+,....+,...
....................................................,:;,,:;::....+,...
............................,::::::::,.........,,:;;:,.,..,;.,;:::....
...........................:;:,....,,:::::,::::;;:,...::,,,;:;,.......
..........................::............;:,,,,........+;::;*:.........
..........,..............:;.....,,......;,.........,::*,..,;..........
.........,+,+;;:.........::.....,;:.....::,,,,:::;;:,.;,..:;..........
.........,;,::::.........,;.......:+;:,,,+;:::::::::;+*,..;:..........
..........................:;.......:++:::;:::;:;::,,,;::..;,..........
...........................+,.......;;,.............,;::..;,..........
...........................,;.......:+:.............::;:..;:..........
............................;,......,*;.............,;:;..,;..........
.................,,,,,,,,:::;+.......++..............+:*,..+..........
..........::;;;:+;;;;;;;:::::*;,.....;+,.............*;;;.,+,.........
........,+,,,:+:,,,,,:,,,,,,,:+;.....:+:.............;;:+.:*;.........
.......:;,...:;...............,::....;;,..............,,+.:;,::,,.....
....,:;:,,,,:;;,,,,,,,,,,,,::,,,:,,,:;..................;:.::,,??*:...
..:*+;:::::,,.,,,,,:,::::,,:::::::::,...................,;:::::*%%*...
..,,,.....................................................,,,,,,:,....
......................................................................
.....................................................,,,,.............

............................................,,,,,,,...................
.......................................,,:::::::::::;:,,..............
...................................,,:;::,...........,:;:.............
.........,,......................,:::,..................;;:,,.........
.........;*;*;:................::;;::,..................,+,,:;,.......
........,:::;;,..............,;:,...,;:.......,,.....:,..:;,.,*;......
............................:;,.......:;,,,:+;;;::,,:*,..,;:..:%;,....
...........................,;..........,+::,,...,::+;+::::*:..;+;*....
...........................;,..........;,..........;:+;,.,*.,;+:*:....
...........................+......,:,.::...........::::...+;::::,.....
...........................+.......,;:*,...........::;:...+,..........
...........................,+,......:;+,...........;,::..:;...........
............................;:......,;:,...........::,;,.;;...........
............................::......,;:,...........,+,+..,;...........
............................;:......,;::............;;;...+...........
.........................,,,;,......,;::............:;;...;,..........
.............,..:;::::::::::;;......,;,;............:**,..;,..........
.........,:;+;*++;:::::::::::*:.....,;:;............,*;;..++,.........
........:;,.,;*..............,;,....,*+,.............,:*,.+..,........
......,;:..,,;:.....................:;.................;+.::::+;;,....
...,:+;:,:::,:;::::::,:::,,,,,,,,::::...................;:,,,:****,...
...;+:,,,,.....,,,,,,,,,,,,,,,,,,,,......................,,,,,:;::,...
......................................................................
......................................................................

...................,,,,,,.............................................
.............:;:::;::::::::::,,.......................................
....,....,..,++,...........,,::;:,....................................
.:+;;+;;:;;....................,,;:,..................................
.,::;;:,..:+;:,...................,;:.................................
.....,::;::*,,:;:,..................:;......;;;:......................
.........:*;,...,::,.................:;....,+;;,......................
.........,;;,.....,::,................:;...................,,.........
...........,;:,.....,;;:,..............+,.............:::+::::;:,.....
.............:;:,.....,:;;,,...........+;............:;..,...:+:;,....
...............:;:,......++:::::,......;;............:;,,....;,,;+....
.................,;;:.....;;..,:;;:,,,,,..............:+?..,.;,.,:;...
...................,:;:,...:;,....,:::::;:,.........,:;:+:::;::..:;...
.....................,::;:,.,::,.........,:;::,,,::::,......,;.::;,...
........................,,:::,,..,;;,.......,++::,,.....,:...+;:......
............................,:;::+,.........,*:,.......,+::::+,.......
...............................,+;...........+.....,,:;:+;,,:;........
................................::.....:;,...+:,:;+;;;::;:..,;........
................................,+......:*+::;::::,,,,,:+;..::........
.................................;:......,;............,++,.::........
.................................,+,......+,...........,;;:.::........
..................................,+......;:............;,;.,;........
...................................:;.....,;............+;+.,+........
....................,,..,,:,,,,,::::++,....+............;++,,*:.......
...................;;:;;;:::::::,,,,,+*:...;,...........,:;:,*;,......
.................,+:...;:.............,;:,,+..............,+.;:;+;:,..
..............,;;;:,,:;;;:;:::::::::::::;;;,...............:;:::*SS?,.
..............,+:::::,,..,,,,,,....,,,,,,,..................,,,,,:::..
......................................................................

...,,.................................................................
.:**;:;::;;.,.........................................................
.,:::;:,,.:+;;:,......................................................
.....,::;;:+:.:;:,....................................................
.........:+:,...,;;,..............,...................................
.........,:;,.....,:;,..........;+*;.....................,.,,,........
...........,;:......,;;:,.......:::,..................,::;+;::;;:.....
.............:;:......,:;+:,.........................,+,..,..,+;;;....
...............:;:,......;;:;;:,,....................,+,,,...,:.:*,...
.................,:;:,....;;.,::;;::,,,,,.............:;?,,,,,;..,+,..
....................,;:,...:+:....,,:::::;:,.......,,:::;::::;:,..*,..
......................,:;:,..:;,...,,....,::;:;::::;:,.......;,;;:;...
........................,,:;:,,..,+;,........;;,,,......,;...++:......
............................,:;::+,..........+..........,+:::+,.......
...............................,+:.....:.....;,.........,;,.,+........
................................;:.....;;:,,,:+::::::::;+;..,;........
................................,+......,;+:::,,.......,+;,.:;........
.................................+,.......+............,;::.::........
.................................,;,......;:...........,;,;.,;........
..................................,;,.....,;............;,+,.+........
.............................,.....:;,.....;,...........:**:.+,.......
...................,;;::;;:;:::::;;;;+:,...;,...........,+;;.*+,......
..................,+:,:*,.............,....+,............,:;.+::,,....
...............,:;;,.,:+:,,,,,,,,,:,,,,,,:;:...............+.:::*%*+,.
..............:*;;:;;:,,::::::::::::,,:::::................:::;:;;+;,.
...............,,,,,..................................................

......................................................................
.....,,::,............................................................
...:;:,,;*+,,:,,.............,;;:;;:,,.........................,;+;,..
...+;...,;?:::::;:..........;?:..,*;::;::,.,,,,,,.......,,::::;+;++,..
...+?,:;:,...,::,:;,.,,,,,,+*:....;;,:,:;?;:::::::;::::::::,,,.,*+....
...,*?:.....:;:...,+,::::;;*,......+;;++*?,.......,+,,........,;:.....
....;:.....;::...,::;:;:::;;..,;,.,+,;+*?:.........;:.....,::;:,......
....+.....,;.....:;,*:,..:;,....,;:..;+;,..........+*;:,,;;:,.........
....;,....:;.....,.,;..,;;.....:+:,,,:::+;::,,,,,,;:,;+;::............
....,;*,..,:;,.....,*+;;,.....;;,:::,,,,:;++;;;:::,...................
......;*;,..,:...,:*+:,.....,;:............,,::;:.....................
........+:...,::::,+.......,+,.................,:+;...................
....,;..:;...;:,...;:.....:*;,....................:;..................
...,?*..,+..;:.....,+:.,:;:.:;;:,..................:;.................
....,,...+.,;.......,+*;:,..:*+::;::,,..............+.................
.........;::+......,::,......,:,..+;:::::::::,......+,................
.........:+::,...................,+......,,,,,.....,+.................
..........,::::,,................,+...............:;,.................
.............,,::;;;;:::,,,,,.....:;,.........,,:;:...................
...................,,::::::;;::::::;+::::::::;:::,....................
..................................,.,,,,,,,...........................
......................................................................

4. Lie on your back. Wrap your arms around your shins and pull your knees toward your chest. Bring your nose between the knees and stay in this position for one to two minutes while you relax. Stay in this position and chant, five to six minutes. Breathe slowly and quietly for seven to nine minutes.

5. Sit in the crow pose. a squatting position with the knees drawn close to the chest and the soles of the feet flat on the ground. Stretch the arms straight out in front of you, parallel to the ground and balance yourself, one minute. Then begin unbroken. Har, Har, Har... chanting, touching the palate with the tip of the tongue on each repetition. Feel the connection between the tip of the tongue and the navel. Chant for two to three minutes, then inhale deeply, keeping the mouth closed and the lips firmly together, balancing the whole body with your breathing. Hold the breath for twenty seconds, feel that you have everything under control, and exhale. Inhale and tightly close the mouth again, bring your body back into balance and control, exhale and relax. This exercise stimulates the kidneys and urinary tract. If you feel dizzy during the exercise it is an indication that you need to drink more water.

..................,:,,................................................
................,+;,,;;::,............................................
................+:,:;:;::;+;,.........................................
...............:*++:......,:;;........................................
................++.......+;,.:;.......................................
...............,+.......;;,.,:+.......................................
...............,+,....,;+:..:;+.......................................
................,;:,..,+,.....+,......................................
..................:*:..::...,+:.......................................
...............,::;++;,,,,,,:*:,,,,...................................
............,:;:,:;::::::+??+;;;;;+;;;;;;;;++++;;;::::,,,,,:,,,,......
...........:;:........,;+;:,....,,,,:::::::::,,,:::::::;;+++++???+;...
.........,;:.........,+:,............,,.......,,,:::::;:++++?;;+++:...
........:;,.......,:;;+;*;;:::;;;;;;;+;;;;:;;;;:::,,,,,.,:::;,........
.......:;.......,;;:,..,+,,,:,,...,,.....,,...........................
......:;......,;;,.....;+:::;;+:......................................
.....:;.....,;;,...,,:;+::::::;+,.....................................
....,+.....,+:....+::;;:,,,;...,+.....................................
....+,....:+,...,;*;:,,:;;:,...,*,....................................
...:;....:+,,::;;:,.,;++;,....,+:.....................................
..,*::::;+;+?*:,...:;:,.......;:......................................
..;:,,,,,:;*:.....,+.........,+.......................................
..+...,;;:+,......;,........,+,.......................................
.,+...,,.;,.....,;:........,+,........................................
..+............,;:........:;,.........................................
..;;..........:;,.......,+*,..........................................
...;;........:;,:::,...:+;;...........................................
....:;:,,:,,:++;:,,+;:;:....:,........................................
......,::::::;:...:*,,.....,*;........................................
............;:....,,;:.....,:,........................................
...........,+,,:,....,;:..............................................
............,::::;:,,::;+,............................................
..................,::;:::,............................................
......................................................................

6. Sit with legs crossed. Both hands are in gyan-mudra. The left forearm is in front of the chest and parallel to the floor, the palm facing the ground. The right upper arm is to the side. perpendicular to the floor, the elbow is bent sharply. The right palm is facing up and next to the ear and stretched back as far as possible. Lengthen your back. Inhale. tighten the muscles of the buttocks hips and flanks. Lift the upper body until no weight rests on the buttocks. Retract the abdomen and lift the ribs and diaphragm, expand the chest, retract the chin, hold for thirty seconds and relax. Continue this for five minutes, then inhale, exhale and relax. Now tighten everything again and pull the chest up and chant with the tip of the tongue 'Wahe Guru, Wahe Guru, Wahe Guru, Wahe Jio'. Keep raising the upper body. The eyes will feel heavy and the breath will automatically become very light. It is important to perform the mudra precisely. Continue for five minutes, then inhale, exhale and relax. This exercise is called kunchun-mudra. It is very powerful, cleanses and relaxes the whole body. If the posture is done accurately, it is as powerful as doing other exercises for forty-eight hours in a row. You can practice this mudra for as long as you like, but extend the practice time slowly.

......................................................................
.............,:;+++:,.................................................
...........,+;:,:,,:;+::,,,,..........................................
..........,*:....,:;;;::;;;;;:........................................
..........;+,.,;;;,.........,;+;......................................
..........,?+:+:......,;+::.,.,*,.....................................
...........:;?,.....,;;:;,,.,..:;.....................................
............:*..,:*:+:,,.,,,...,*,....................................
.....,,,;;:,;::+;+**,....:::,.:+*,....................................
....,*?***?+;++,*:*:+....,;;..;+*:....................................
......:;++++::;;;;:.+:....,,...;*:....................................
.........,:;;;:::;++,+,......:;;*,....................................
.............,,:;;.:,+,.....:++;;.....................................
................:+..,*......,:++,.....................................
................+:..,*....;:::;,......................................
................*,..,*...;+...........................................
............,::++...,+...?::::,,......................................
........,:;;;*+*:...,+...;?;:::;;:,...................................
.......;+*+;:.,*....,+....+:....,:+;;;,...............................
.....,+:....,.;;....,+....,*.....,,..,;;:,............................
.....;;.,;;::;*.....,*,.,,;+....,+,....:*+;:,,........................
.....,+:+,,.,+;.....,?;;:;:.....,*..::;:,.,,::;;;,,...................
......;%.....+,.....,+...........+;;:,.....,,;;;+;;;,.................
.......+;....:......,+............?+::::,:;;:,.....,+:................
........;+:.........:+........:,,,:*:;++:*?;........,+;...............
.........,+*:,,,..,,+:..,::;+**;:,,,,,....+?,......:;;:...............
...........*:;;;;;;;,..,*+**++++;;:,.,:;;:*?+;;;;;;;,.................
........,:,;;.............,,:*??++;+*+:,,,:,,,,,......................
.......:*+,,*................,;+:**:,.................................
.......;+;..*,..................:+....................................
........,...*,..................*,....................................
...........,*..................,*.....................................
...........+;..................;;.....................................
..........:*......,,,,,,,,,,,,:*,.....................................
.........,?::;;;;;;;;;;;;;:::::,;.....................................
.........;*;:,,,.........,,:,,..++,.................,::;;;;;;::,......
........:+...........,,:;;;::;;;:++;;;;;;;;;;:::;;+;;;:::::,,,:;+;....
.......,*,.....,,::;;;;:,......,;;,.......,,,,:+*?+;;;:::::.....,+;...
.......+;...,:;?*::,.............,;;,......,;*?+:,,..............+;...
......,*..:;;:,,,......:...........,;;:,:;;;;:.................,+;....
......+:.:+,...........*:.::.........,:*+:...................,;+:.....
.....,*.,*.............,*,+:............,;;;,.......,,....,:;;:.......
.....;+.;:..............:+;;...............:++...,:;;;;+;;;:,.........
.....;;...........:,...,.;+*,..............,;?;;;;:,,*?*:.............
.....:*,..........,;;:,;;,:**:,.............:+....,:+?+,..............
......:;;:,,........,;+;+*++%?*++;;:,.......:+,::;;:,.................
........,,:;;;;::::,,,,::;;?:..:+++?*+;;;:::*:::,,....................
.............,,::::;:::::,.,;;:;?+;;.,,,,,,:,.........................
.............................,,,,.....................................
......................................................................

Page 170

......................................................................
......................................................................
......................................................................
......................................................................
.......................,::,.........,,,,,,,...........................
.....................+%S#SS%?+;:::;::::::::;;;;;:::::::::::;++;,......
....................;#######%?+::,,...........,,,,::,:,,,,:S###S*,....
....................*####%**;.....,.......:,.........,,:::*SS####%,...
....................;#S:;++:,..,:;+.......:+;:,,::;;;::,,,,,,:;*%#+...
....................,%S,..,....;;,*:.......,:++::,,..............++...
.....................:+;;+*;;;;;,.,;;;:,:;;;:,.................,,:,...
.........................,..,,.......,:*:,.......,:::,,,,::;::::,.....
.........,,.,.........................+:....,,::;;:,:*+;;*;,,.........
......::+*+;+:,.......................,+;,..,,:;*....;*:.,*...........
.....;%S######S:........................:;;:....:+...:+;;.++..........
....,S#####%++?+.................,+.......,;+;,..;+..,*.:+,*,.........
.....*##S?S+..,+.................,+:,,.......:;;:.;;..*,.,+*+.........
.....,%S;*,...;;.................,,,,,.........,:;:+,.;;::::*.........
......:%,:....+:.................................,+;+.,?:,:;,.........
......:+:..,,,;..............................,::;;:;;..;:.............
.....,;+,..,+................................+;;,.+?:,;+:.............
.....:+,..::;;...............................,:++;;+;;:,..............
.....+,....;:+,.................................,:,...................
....:+.....,*,+.......................................................
..;;::......+,+:..,:..................................................
..::;:.:,...,;+*..;*,,................................................
.,;,;,.,:;...:+;;,;;::................................................
.,,.+,...:+...+,+,....................................................
....+,....;;..;::;....................................................
....+......;,.,;:+:::::,..............................................
...:%??%??++*,..;*:::,,;..............................................
..,S##%*+;+?;;:,.++,..,+,.............................................
..:#S:......,+;::,*:,:;,............................,.................
..,#;.........::;+;*;,................,+*???*+:.......................
...+;,.........,:+::*;...............,%S%S#####+......................
....,;::,........,;;,*...............:S:..,;::;?...,,.................
......,:;;,........,;;:..............:%:::,,,,,?..:+:,:,,:,,,.........
.........,:;:,.......,;..............;+,++:,++:*...,,....,,,,,:,,,....
............,:;:,.....;,.............:*,.:;;,,+:................,:,,..
...............,:;:,,:;......,,,......,*,,;;,;:.,,:,,.............,:,.
..................,,::....,:;;::;:,,:::;::::;+::;::;:;;::,.........,:.
......................,:;;:,,+,.,;;+:,,:::,.,:+;,,:+,.,,:;;;:..,..,,,.
...................,;;::,..,;::;+;;+;...,,,.,;;;++;,:;:....,;;:+:,,...
..................:+,....,;;,..,::::,........:+++:....:;:,...;;::,....
..................+,....:;,.....,:,................::...:;::;:,.......
..................;:::::::::,,,,,:;:..............,+:;;;;;:,..........
....................,,,,,,,,,::;;,.;:.............;;,,,...............
.......,...........,,...........:+..,,.,;,......;,+..::...............
..................,;*:...........;;...:;;;;;....:*,,:*;,......,.......
............,.....;+++...........,*,............:;.,:;,:,.............
..................;,;+:...........;;.........;,,+,...........,........
.................,+,*;+,..........,+......,,;:,+:.....................
.................+:;:+:+...........+,....,::,.;:......,...............
................;::;.;:;:..........;:........,+,,:::::::::::,.........
...............;;.+,.,+.+,.........:?***+;::,:+::,,.,::::,,,;,........
..............;;.,+...;:,+,........*?++++?%SS#;..,::::,.....;,........
.............:;..;;::::;.,+.......+;.......,,::;;+;:,,,,.,:;:.........
.............*,.,%S###S*..;:.....,*..............,,,,::::++:,.........
............:+..;*;+*;;*,.:;.....:+.......................,:;;:.......
............+,..:;;:.;:+..,;......+:,.........................+,......
............+...;;:;:::+..,;......,:;::::,,,,,,,,,,,,,,,,,,,,:+.......
.......,:;:,+...;;:;+:;+..,;,;:......,,,,,:::::::;;;;;:::;;:;:,.......
.....,:,,:,,+...;;;:::+;.,,+.::,:.....................................
.....,:....,+..:,,::,,;:.;,+....,:....................................
......:,,.,,+..;:........:,+....::....................................
........:,,:*:.::.:,.,,.,,,+,,::,.....................................
............:;.,,::,.,:.:;:;,.........................................
.............+,.:+;:,..:;;+,..........................................
.............,+.,,,,,..,,,+...........................................
..............+:...,::,:.:;.,+:.......................................
..............,+..,::..:,+,.,;;,......................................
...............;:.......:;.................,:;+**+;,..................
..........,,,,,;*;:::;::+;,,..............;SSS#####S;.................
....,,::::::::,,:+%#SSS#%:::::::,,........%S:,:;;;:*%.................
.,:::::,,.,,,.....,S###?.....,,,:::::,....%*,,,.,,,:%.................
.+,...:::;:;;;;:,:;;%##:,::::::::::::::,..*;:++,:+:,*,................
,+,,...........,:+;:,;+::::,.....,,:,.,;:.;;.,:,:,.:+.................
.,,:;::,,,,,.......,::::;:,;:,,........:;..:+.,;;,:*,.................
.....,:::;;;;;:::::,,,,,,...,::;;:::::::....*;::;+*+..................
...............,,,,,::::::;;::;+*:,,....,,:;;,,::,.;;:,,..............
...............................,,...,;;::::::::,.:::::;;;;:...........
....................................+:........,,.,.......,+;..........
...................................:;.....................,+..........
............................,......*:..::..............;,..+:.........
..................................,*...+:.............,*...:;.........
..................................:+...+,:,.........::,+....+,........
..................................*;...:+;;:,.......;;+;....;:........
.................................,*,...;*:::,..,,,..:;*+....;:........
...........................,:,...:+...;;;;...,:,,:,..;::;...;;........
...........................++,...:;..,+.,*,..,....,.,*,.+;,.:;........
.........................,:::::..:;...;..;;....,,...:+..;:..+:........
.........................,,,.,,,.,+..,+,,;?*+;:;+;++*,..+,..*,........
.......................,....,.....+,,:;:;;+%###SS##S*:::*,,;;.........
............................,..,,:;:,:;+;::;++*S#S*+:::;;:;*:,........
..........................,,.,:;:,...;;++::;;::*%?..::::;++::;:,......
............................:;,,,,:;;;::::::,,,,,,::;:::::::;::;:,....
...........................:;.,,:::,,.,:,....,:;;+;,....,:,..,;,:;,...
...........................:+.......,.,,.,,:;;::;,::::,,.........,+,..
............................:;:,,,,,,,,:;;;:,..:+,..,,::;::,,....,+,..
.............................,:::::::;::,.....,:+,.......,::;;;;;+,...
...............................................,,.............,,,.....
......................................................................

Kundalini Yoga to raise kundalini in quick order

1. Table Pose: Squatting, with feet 1,5 - 2 feet apart, pass upper arms between thighs and calves, (inside thighs and outside calves), and place hands under heels, thighs resting on the elbows, spine parallel to the floor. Hold with long, deep, breathing for 2-5 minutes. Then inhale, exhale and apply Mulband.

Balances the sex glands.

2. In Easy Pose, holding onto the shins, stretch and contract the spine up and down from the base for 2-3 minutes. (Without back & forward movements. there may be pain near the kidneys.) inhale, exhale and apply Mulbhand.

3. Spinal twist, using shoulders with hands on shoulders, fingers forwards thumbs back. Feel it at the navel point. Continue for 2- 3 minutes.

4. Spinal twist, with palms together overhead, arms straight up for 2-3 minutes. (For 9th vertebra.) Then inhale, exhale and pull Mulbhand.

......................................................................
....................,,,:::::,.........................................
...............,:::;:;:::,:;;;+;,.....................................
...;,......,:;;;:,............,:?;:,..................................
..,*+;:..:;;,,..................:++S?+:,...........:,.................
...,:,.:+;,..,:::::::::,,,;:,....,:%@@@#%;........,++.................
.....,*SS%%*;::,,,,,,,,:::;++:,.....;#@@@@%,.....,*++++...............
,,..,%@@#+,,................,:;;,....:S###S;;;;;;;+:.,%,..............
,...+@#+,......................,;;:....,,..,.,,,,:::;+;...............
....,%*,,:::::,,,,,,,,,,,::::;;:::++:,,,,,::;++++;::*:................
......::::::::::::::::::::,,,,,,:::::;;;;:::::,,::;:,.................
......................................................................
...............................,,::,,.................................
.............................;?#@@@@@S+...............................
............................,@@?%S#%??@;..............................
............................,@?...,...S+..............................
.............................S;:*;.+*,%:..............................
.............................++,::,:::+:..............................
.............................,+:,+*:,+:...............................
....,................,........;+,;;:+*................................
.........................,:;;++:.,,:,;+;,.............................
....................,.,++;;:,,,:;,::,.,;++;,..........................
................,....,?:,.......,,.......,;?;.........................
.....................*+....,:........:,....:?.........................
.........,...........?;.,,,,*,...,.,;+.,...,?.........................
.....................:?,.,..,;:,..:+:......++.........................
......................;*:....,:;:+;......,+*..........................
.......................,%+,....:*,.....,+:*,..........................
......................,.+;++:,;+,....,;;,;;,,,........................
.....................,..,+,;+;:....:;++,:+.:+;,.......................
..........,.............,++:,..,;;+;,.,;*:..;,;.......................
......................,;+,...,:;;++;,...,:;:..........................
..................,,:;+:..,;??+::::;*?+:,..:;:,.......................
...............,:;+++:.,:;;:?@@@@@@#@#S?++;,.,;;;:,...................
.............:+++;:,,;;;:,.,++S@@@@@%,,.,:;**+,.,:;;:.................
............;*+,..,;*+;;;;+?+,.;?%S%;;;;:::::;++:,:;+;................
.........,,,*+;,,;;,,,,,,,,,:;;;:,,,,,;;;,.....,:;+*+%;.....,,........
...........+?;**;,.............,,:;;;+:,:+;:::,,.,:;;*:...............
...........:+;+;;:;;;;:::::::::::::,,,,,,,,,::;?*;;;;,................
...............,,,,:::::::::::::::::::::;;;;;+;++.....................
......................................................................
......................................................................
......,,....,,.........,,::::,......,,,,,,,...........................
....,+*;....:;;;;;;::;;;;;:;;+++;:;;;;;:;;;;;;:;:;:...................
.....;*::,.,..,,,::;:,,,,:+;+;*++;,,,...........,,,...................
.....,:,:..,;;;;;;;;;;++**++*;?+;+*,....,,:::::,,,,...................
...........,,,,..........,,,.,,...;*;::;+;:::::::;:...................
......................,............,;;:,..............................
...................,..,.;;:,..........................................
........................;?+++;:,......................................
.........................%?+;;;+++;::;,...............................
....................,,.,.:*?;;;;;:;?+%?:,.............................
...........................:*:,,:;+?***+;;:,..............,...........
...............,.,.,.,......,+%,.;*,.,,*;,:;;;:,......................
...........................:++*;;*....:*%?;;:::;;;,...................
........,;+;,............;*+:,;?;.,;+*+:::,:;;;;::;;;:................
.......:*@@@#?;,.,,...,;*+::;+;,,+*:,::;:.....,:;;;;:;*:.....,........
......++,%@@@@@#*:.,:+++;++;:..;*;.....,;+:.......,:;;**,..,..........
....,;?,:#@@#@@@@S*+;,;*;,,..:*+,........,++,.........,:++,...........
....?+,.**%@@@@@@@+.:++,...,+*:...,...,....,;;:,,...,,...;*...........
...:?...;+S@@@@@@%++;,...,;*;............,;;;+***+;++:...,?..........,
...;*:..,,%@@@@S*:,.....;*;,........,::;++;;++;:,,......,?;...........
....,+*,..,S@%;....,..,**..,.,,,.,;S@@+;;++:,..........;*;............
......:?,:++;.......,;*+*;,....,?#@@#S++;,...........;*+,.............
.......:%*,...,..,:+*+,,+**+:,,?@@@*,.,............:*+,...............
.,,.....%:.....,++;:,...,:;+***@@@?..............:**,.................
.....,..:*:,,..;:....,,,,.,.,,:@@@;.,..,......,;*+:...................
.........,;++;,................%@@+.......,:;++;,............,........
............,:++;:::,,,,.......,S@S,,,::;++;:,...............,........
...............,::;;+++++;;;;;;:;%@*++;;:,............................
........................,,,,,:::::,,........................,.........
..................................,,,,,,,.....,.......................
................................;%###@###%*,..........................
.............................,.+@#S#@@@@@@@S,.........................
.......................,......,#@:.,:;;;;:+@;................,........
...........................,..,@?,,,,...,.,@+.........................
..............................,%;:+**,;+;;.%+.........................
..........................,...,?:,;+;.:++:,+;...............,.........
..........................,....++...;,:,..+?:.........................
.......,....,,,.........,+,:;,..;+.,;+*;.:?:......,...................
........................,*,+;;,..?+:,:::;++...........................
........................,;:,,,,,;+,:;;;;,:*,..........................
........................,::;;;++;,,.....,,:++:,,,.....................
......................,;+:::,,.,:::;:..;::::,::;;;:...................
.....................,+:............,..,.........,;*,.................
....................,+,............................;+.................
.................,,.*,.,..,:,,.................,,...*,................
...................;+..,..;+..................,+....*:........,.......
..................:*,.....*:..................,+....:+................
..........,..,,..,?,.,.,..?;:;:...,.....,..:;,:+.....+;...............
.................+:......,+*;+;,,......,...+;;*:.....,*...............
,........,....,.:+......;+,++;:::,..,.,...,;;*++,.....*,..............
............,..,*,,...,+;,.:;......,;.;:.....*,:+,....;*....,.........
..............:*,,;;,.*:.,,,*....,;:,.,;;...,*..:+,,,,.?;.............
..........,,.;+,..,,.+:.,...+;...,,.....,...+;...;+.:,..++............
............,*.....,+;......,*......,,.....,*.....+;.....+;...........
............*:....:*:........?;,....,:....,+;......++.,...*:..........
...........:+...,;+,,,:::::::?S#SSS%%SSSSS#@*:,.....+*,...:*..........
.......,,.,*,..:++;;;;::::;;;::;%@@@@@@@@@%:,:;;;:,,.:*,...+;.........
..........;+..;+,,.....;+**:,,:+;;:*@@@@++;:,::::::;;;;*,..,*,........
.........:+,.;+........:+++;;,:;::::*S%;..,:::,:;;;:,,:+*,..;*........
........;;,..*:..,,::;;::::;;:::::::,....,,,::::::;++;,.,*:,.;;.......
......,+;..,::;..,::,,,.............,::;;:::,,.......,;+,,%,..+:......
,...,.:+::,+**;......,:,........,:;;:;++;,,......,::...:;:+...,*,.....
......:*++;+*+,.............,:;;;:,.....,;;;;:,....,.....+::...,+.....
......,++++;:.........,,,:;;;:,,...........,,:;;;:,......++*:,,:;:....
.......,:,,:+;;;;;;;;;;:::,.....................,:;+;;:,,,*+:*;;+;....
..............,,,,,,,...............................,:;;;;+?++;+*,....
..............................................................;+,.....
......................................................................
.................................................................,,,,,

5. BODY DROPS in Lotus Pose, if possible, or with legs stretched out in front. Weight is on fists beside the hips which lift the buttocks and drop them down again for 2 minutes.

6. Legs stretched straight out in front, stretch body forward and relax down, head on knees for 2-3 minutes. Then inhale, exhale and pull Mulbhand.

7. In EASY POSE, cross arms and place hands on opposite knees. Inhale deeply, pulling the arms and stretching the shoulders, hold the breath in, and exhale and relax.

8. Finger Lock at Heart Center, with long, deep breathing. Pull hard for 2-3 minutes. Then inhale, stretch arms over head and hold, exhale and apply Mulbhand.

9. BOW POSE: On stomach, grab ankles and arch up, pulling arms and legs as high as possible. inhale, stretch up even higher, pull Mulbhand hold.

10. Meditation: Fix eyes on top of the skull, and press the tongue on the roof of the mouth. (There may be pain in the nose.) Dedicate self to the Divine.

Comments: This is an excellent preparation for deep meditation. G.K. (Some times were added by G.K.) (taught by Yogi Bhajan April 9' 1970, from Relax and Renew)

Page 171

......................................................................
......................................................................
.................................,;:::...,............................
...............................,+*;:?%*+;*;,..........................
..............................,?;..,?+*:.:?;*;........................
..............................++....?,.....,+?........................
..............................*:....?:::;;+*%,........................
..............................:*,...++??*;,,?.........................
...............................;%??**?:;;;*;?,........................
...............................;?++::+*++;;?@*,.......................
..............................:%,.......,:;;*%?:......................
................;+...........,%:...,:.......:%+*......................
................+%...........?+....,%,......,%:?......................
................,;..........:%.....,?.......,S:?,.....................
............................?:.....+*.......,S:?,.....................
...........................:?++...,%:.......,S:?,.....................
...........................*S+?*,.**........:#:?,.....................
...........................+?..+*+S,........:S;*......................
...........................*;...;S:..........%?;......................
..........................,%,...??*+;:,,,...:S%,......................
...........................?,..,?,:++*****++?#*.......................
...........................?,..,?.........,,,*:.......................
...........................*:..,%:,,.........*:.......................
...........................++..:S++***++;;;;;?:.......................
...........................:*..:?...,,,::::;:?,.......................
..........................,?%..:?............*:.......................
..........................*+?..;S,...........*;.......................
.........................;*,S**%#,...........;+.......................
........................:?,:%;,.;?:..........:*.......................
........................*:.,*..,*%;..........,*.......................
.......................;+...+?**S;...........:*.......................
......................,%,....::::............:*.......................
......................++.....................:*.......................
.....................,?,.....................:*.......................
.....................+;......................,?.......................
....................,?.......................,?.......................
....................*+.......................:?.......................
...................,%,.......................:?.......................
...................+*........................:*.......................
...................+?+:,.....................:*.......................
.....................:;+++++;;;;;:::,........:?.......................
.........................,%+:::;;%*;+*?++++++*;.......................
.........................+*.....;*,.;?:.,,,,,.........................
........................,?,....,%,..?;................................
........................:?.....+*..,%,................................
........................+*.....?:..;*.................................
........................++....,%,..?,.................................
........................+*....:?..;*..................................
.....:;::::::::::::,,,,,+*....;*.,%+::::::::::::,,:::::::::::::::,....
.....:;;;;+;;;;;;;;;+++;+%....++.+*;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;,....
.........................?:...*;,?,...................................
.........................++...?::%,...................................
.........................+*...?:,?*;:,,...............................
.........................**:;+???;,:;++*+;............................
.........................?+::,.,++*??***?*,...........................
.........................+*;;;;;;;*%%*,...............................
..........................,,::::::,,,.................................
......................................................................
......................................................................

Kundalini Yoga to stimulate the Ajna (From Keeping up with Kundalini Yoga) 1. Stand up straight and lock the thumbs into your tightly squeezed fists. Let your arms hang at your sides, Gently and carefully let the head fall back and stare at a point on the ceiling or in the sky. Inhale and begin breath of fire. Continue for 2 - 3 minutes. Then inhale deeply as you slowly bring the head forward and tuck the chin in. Hold your breath briefly with the head straight. Then exhale and relax. This exercise sets the magnetic field, alerts the body, and opens circulation to the head.

2. Triangle Pose. Supporting yourself with the palms of your hands and the soles of your feet, and with your rear end up in the air, form a triangle with the ground. Your body should form a straight line from the heels to the buttocks and from the buttocks to the wrists. The head should be in line with the body and the arms should be about 2 feet apart. Remain in this position with long, deep breathing for 2 - 3 minutes. Then inhale. Exhale and apply mul bandha. Hold your breath out briefly. Inhale and relax. This exercise aids in digestion and works to strengthen the nervous system.

......................................................................
...................................,,:::::,,..........................
...............................,:;++;:,,,,:;;,........................
.............................,;;;+?+++;:....,;+,......................
...........................,+;,...:+?+++;,....:+,.....................
.........................,;;;;,....,*,,:,;.....:+.....................
............,+;.........:+:..:*;,...;:..........:;....................
............:?*.......,++,..:+,:+:..;:...........+,...................
............,;:......:+,...;;...,;;:*:...........,+...................
...................,+;:::,;:......+;;:............;:..................
..................,+;*+,,;:.....,;+:;:............,+..................
..................;;*;.,,.:....:+,.;*:.............+,.................
...............,::*+*.:+,+:..,;;,...:;.............:+.................
..............;?+;?**;;..;;,;;:......+,............;*;,...............
.............:+,...+%:.,:+*;,........,;,..........:+,:+:..............
.............+*....;+:;+%;............,+,.......,;*...,;;.............
.............;*,...;+,,+,..............,;:,...,;;,;+....;:............
.............:*+..,*,.+:.................,;;;;:,...+;....+,...........
..............:*;+?,.:+....................:,.......?;...::...........
...............;;*,.,*,.............................+S:..,;...........
............,:*;+,.:+,..............................:?+,..+...........
.........;+*+;%*..:;,............................,::*+,*..*,..........
...,,,,,,::*;++.,+;,,,,,,,,,,,,,,,,,,,...,,,,.:**+;;;+*?;:*;,,,,,,,...
...::::::::;*;.:++;;;:;;;;;;;;;;;:;;;;;;;;;;;;+++++*%?:.,:+*::::::,...
.......:*+:::,;:...................................;*+;;;;:,..........
......+?%?*::;,.......................................,...............
.......,,::,,.........................................................
......................................................................

........................................,:............................
.......................................:?*,...........................
.................................,;+;.,+:;:...........................
.................................*+;+.;;.,*:..........................
................................:+..+;;+;+;;+:......,+;...............
.....,,,,,,.....................,*,.+%%+:,..,*,.....:*?...............
...,;;;***++;................,:;;*+?*:,..,,:??:.....,;:...............
...+:....:;;**,...........,:;;;;;;::*;+*?*%??+;;,.....................
...;*.......,:+:........,;+;;;;:,.:*?+,,;+++...:+:....................
...+?*:.......,*..,,:;***+;:,...:+:,:+,..,;%;...,;;,..................
..,+;,;;;:,,,:*%+***++++?...,:;+:,...,+:...:+:....:;:.................
..,+;,.,*:;*+*++;;::,..:+;+;;:,.......,+;,..,+,.....;+,...............
...:+,:+:,+,...........;*?:.............:+:..,+:.....,+:..............
...,+;*;,*,........,;;,+*:................;+;::+;......;;,............
.......:*%:......,+***?:..............,::;;++;***?:.....::............
........,;?,....,++SS,:+;...,:::::::;;;;:,.....,:;*;....::............
..........,*,.....,%*;..;+:;+::,,:::,,.............;+,:;:.............
...,,,.....,+,....:++::.+;:*;.......................;?;:,,,::::::::,..
..,;;;,.:;;;+?,...;;;;.;+..,*........................++;;;;:::::,,,,..
...........,,,+;..;;.:,*,...?;.......................,+...............
...............;+:;+..;;...;;:......................,:*...............
................,:;*;;?;;::?:.::::::::++:,,,;?+:;;;;;;,...............
....................,,,,::::,,::::::::::;;;:::::,,,...................
......................................................................

3. Bow Pose. Lie on your stomach. Reach back and grab your ankles, bending at the knees. Inhale and arch the spine completely, pulling on the ankles, so that only the pelvis, abdomen, and lower chest remain on the ground. The head is tilted all the way back. Breathe long and deep in this position for 1 - 3 minutes. Then inhale, gently stretching the spine. Exhale and relax. This exercise also aids in digestion, while opening the central nerve channel of the spine.

4. Stretch Pose. Lie on the back with the legs together. Pointing the toes, raise the heels 6 inches. Stretch the arms out straight, pointing at the toes, and raise the head and shoulders six inches. Stare at your toes. In this position begin breath of fire and continue for 1 to 3 minutes. Inhale and hold briefly. Exhale and relax. This exercise activates and balances the energy of the third chakra, sets the navel point, and tones the abdominal muscles.

......................................................................
..............................................................,:,.....
..............,,.............................................:+:;;,...
.............,?*............................................:%,..,;;..
.:?*+;,,.....,;;..........................................,++*;....+,.
.,%;:+??**+;::,,,..............:?**++**++++:,,............;+..+:...;:.
..,;;.+,.,:;+*********;;;;::;::;*+*?****++*+*****;:,::::,,*;;;,;;::;,.
....;+*;;+:,.....,,::;*.,,,,,,,,,,,::::::;;::,:;**+**+++++*+;;;++:,...
.....,::,,,:;;;:,,,..,*,........,::::.....,:*;;:,..:+..,,,,,;,:*,.....
..............,,:;;;;;*,..,,::;;::,,........+,,:+*;*+..,,....,+,......
.....................,?;:;;::,.....,,:::;;+*%:..;+.?+;+*+;;,;+,.......
......................;++;;;;;+++;;+%%??**+;++;;++:;;;::::;;;+,.......
.......................,;;;;;;;;;;;;;:;::;;;;:::::::;;;;;;;;:;,.......
....................................,,,,,,,,,,,,,,,:::::,,,,..........
......................................................................

........................................,;;;::,.......................
.......................,::;:,.........,+;:,,:+*?;.....................
......................;+::+**+:,......+:.......:**:...................
......................+;.....,:;:.....+*.........,+*,.................
......................:?:.......;;....**+,.........+?.................
............??+.;%:...,?*++;:,..;+....*;+*:.........?,................
...........,%*?:S?S,..?;,.,:;+*+;...,+;:,,++:,....,++.................
...........,*****:*+..:+..:+..*+....,*:,...,;;;;++;:..........,.......
.............,.........++*+:++;*+....,?:...,..,;*?;......*?+:%*?;.....
........................,?+;:...*+....+:,:+;:+++++*;....,%*%+#*S*.....
........................,?,......*;...,;;+%++;+;,..;+:..,**?;%*?+.....
.......................:*:.......,?.......**;+,.....,+;...,...,.......
......................,*,..,+,....?:......:*,.::......++..............
.....................,*,...,?;....+;......;*.:?,.......;+.............
.....................*:.....;;....++......*;.*;.........+;............
....................:+......;:....;+.....,?,.?,......+,..*:...........
....................?,......;%+++;+*.....;*.,*.......?,..:*...........
....................?,..,,,,:?+,,,?:.....+;.++......,?....*,..........
....................*+;;++;+?*,..,*......+;.*:......:?....*:..........
....................*,,..:++:..,;*:......++.?,,,,,,.:?....*:..........
.................,;;?;:+++,.,;?%:,.......:?.*??++++?%+....*:..........
..............,::?%%;***::;++;:+;.......:*?+,+*...;?:.....*:..........
............,*%%S%;;;;++;;:,....:+...,;*;,,%??,...*+::::;;?,..........
..........:;++;%%%*;:::...,*.....;,,;+;:::?%;,...,*:;;:::+*...........
.....,,.,?+,.....,.......,?;...,,;++:,+%?*:.....:+,......;*...........
...:*;;;%;.............,;*;.:;++++++*S?;,...,:;*?;:,,,,,:*:...........
..+?:...*;,..::,..,,:;+++++%?*++??*+;,..,:;+++:,,:;;+++;;?............
..*+,....;+;+*?????*+::+???S+.,,,,:;;+++;;:,............;+............
..,;+++;;;;;;;++++++++%#%???+;;+++;,,,,.........,.......*,............
......,,,,,,,,,,,;??*;,:::;,,.................:*;......;+.............
...............,++:....::.................,:+*+,......,?;::::,........
.........:++++*?;....:,,+;,.,,......,,::;+++:,........*;::::;++;:,....
.......,*+,,..,?;:,..:+++**;+?;;+?+++;;;:,...,......,*%*;,....,:;%:...
......,*:......:;;++++;;:::;+++***+++++;+;++++?+++***++?%%....,:;*,...
......,*:,,,,,,.....,,::;;;:+*++++;++;++++;;++*+++++;;::,,,:;+;:,.....
.......,;+;;++++++++;;;;::::::;;;;++;;++;;;++++++++++++;+++;:,........
.................,,,,,:::::::;;;::::::::::::,..,,,,,,,................
......................................................................

5. Sit on your heels. Inhale and. keeping the head straight and the shoulders relaxed, flex your spine as far forward as you can. (5A) Exhale and flex it back in the opposite direction (5B). Begin slowly and continue rhythmically with the breath for 1 to 3 minutes. Inhale in the forward position. Exhale and relax. This exercise further prepares the spine for the exercises to follow.

6. Sit on your heels. Spread the knees wide. Bring the forehead to the ground. Rest the palms of your hands on the soles of your feet. Focus on the third eye and consciously relax while maintaining normal breathing. Continue for 5 to 20 minutes. Then take several deep breaths and slowly come out of the position. This exercise subtly uses the sexual energy of the second chakra to stimulate the Ajna (sixth) chakra. It also cleans the eyes.

......................................................................
............................,,:::::::::,,,.,..........................
....................,,::::;;;::,,,,,,,::;;++*;:;;:,,..................
.................,:;;:,,,,..................,+;.,;**+:,...............
................:+:...........................+;...:+:;+;,............
........;;,....;;..............................*,...,+..:+:...........
.......:S?:...:+...............................;:....;;..,;;..........
.......,**,...+,...............................:;.,,,:*....;;.........
.............,+..........................,:::::++;+;::;;;,..;;........
.............;;.................,,:;::;;;;:,,+*:,,......:;:..?,.......
......,;;++::?:..............:;;;+*+::,......,*,..........;;,?:.......
....:+*?***%?,;;............;;,,;:............;*,,,,.......,+?,.......
...+?;++;:::*,.:+:..,.......,..:,..............%:::;;:,,.....;;.......
..+?;:*:....:+,.,;+,,+:........................?,...,::;;:,...:+:.....
.;+..+:......:+,,+;:+??++:...................,,*,........;*;...,;+:...
,*..,+........,*:,..+%;;+?;::,,,,,,,,,,::::;;;;,......,:;;,:+,...,;+,.
:+..+:.........;;,:+*:.;;;+:::;;;;;;;::::,,,.....,,:;;;;:;:.,*:,::::,.
,*.,+.........,?+;:,....,:;*;,............,;;*;;;;:::,...%%;;?+;,,,...
.;;+;.......,;+;,..........,+;;:,.........,:+:,....,,::;;+;:,.........
..,;+,,,,,:;+;..............*,.:;;:,,,::;;;:..,:;;;;::,,,.............
....,:;;:::,................:+:,.,::;+;,,,,:;;;:,,....................
..............................:;;;,,:::;;;::,,........................
.................................,,,,,,...............................
......................................................................

7. Bundle Roll. Lie on your back with your arms pressed tightly against your sides and your legs like a bundle of logs. Keeping the body straight, begin rolling over and over across the room, to one side and then to the other. Continue for 3 to 5 minutes. Then relax. This exercise stimulates the entire body. It balances the magnetic field and massages the muscles. Do not do Exercise 6 unless you follow it with this exercise.

......................................................................
......................................................................
......:;::::,,,,....................,.............,.........,,........
........,,::::;;;;;;;;,:::::;++**+++S;:::;;;:::::;;;;;:,,..,**........
...,:::,,,,,,:::;++;;+**:,,::::;::::;;;;:,,,:::++,..,,::;;:.+,........
.,;*+;:;?*;:::,,,*,,:;:........,:;++++??;:;*+:;*;::?,....,*:,,,.......
.:+::;+*+;:;;;;:*;,:,.......,+**+;:,,:+,.:;,....,,;:......*+:::;;;;:..
..,:::;+;;;:::,;*,........,;;;:,....,*,.:%++;;;;:,,...,,:;+*:::,......
..........,,:;;?,.....,,,;;:,..,;;:;+;..+,,,,,::;;+*+++*;:;*:,:;;:....
...............:++;;:.+%?*;,:+:,,,,,*,..*..,,,,,;...,**?,:+*....,?,...
................,;*+;;;+??;:,,::::;;+;;;*+*+;:;%;....,*;;+;;...:+*....
..................;+;::,,,::::;;;::,,,:,,,;,...,,.....,*??:....*+:....
....................,,::;;;;;;:::;;;;;;;;;+;::::,,,,:+*;%?;;::;+:.....
.............................,,:::::;;;;;;;+********++;:,..,,,,.......
...............................................,,,,,,.................
......................................................................

8. Sit in a comfortable position with the spine straight and the hands in Gyan Mudra (thumbs and index fingers touching; other fingers straight out). Be sure that the chin is locked so that the head sits straight on the spine. Inhale deeply. As you exhale, chant the word “Sat” (rhymes with “but”), extending the sound for as long as possible and dividing it into 7 waves (7 undulations) each one consisting of 5 beats. (See musical notation on this page) for a total of 35 beats. Complete the exhale by chanting the word Naam” (rhymes with “Mom”) briefly for the duration of 1 beat. Then inhale and repeat the chant. Chant from your heart, and mentally spiral the sound up the spine and out the top center of the head. Continue for at least 3 minutes. Then inhale. Hold briefly. Exhale and relax. This simple and beautiful meditation is a call from the heart. It will balance your energy and lead your consciousness directly to its primal Source.

...............................,:,,...................................
.............................:;;;:;;,.................................
............................;;,....,+;................................
...........................+:....,,..;;...............................
..........................,*...,;+;;,.*...............................
.................+*;......,?.:*?+.:+*;*...............................
................,%??.......;*+:+:.,;,%:...............................
................,**+........?:..,;:.:+................................
............................:+.:**;,*,................................
..........................,,+?;,,,,?%,,...............................
....................,::;;;;;++?*+*?*+;;;;;:,..........................
..................,;+::,,....:;**+;:....,,:++,........................
.................,+:...........,%;,.......;,:*,.......................
................,+:,:...........*;........*:,,*.......................
...............,+:.:+;,.........*+.......,**,.;+......................
..............,*:...+?,.........?;.......,S:...+;.....................
..............+:....,?..........*:.......++....,*,....................
............,*;,,....?,.........?,.......*,.....:+....................
............,**?+;;,,*..........?,......,%;..,,::*,...................
..............;+..;?+*.........,?,......;+*+++;;?*....................
............,;;..,+;:+,........,?.......*,,++;...;+:..................
...........,+:...+:..;:........;%,.....+;....*:...,+:.................
...........+:...:;...,?;;:::,,,;?;;;;;*;.....,?,....+;................
..........:;...:+....,+,::::,,:,::::,,+:......,*:....++...............
.........,+...:+.,::::?,.............,*+,......,+;,...;;..............
.......,:?+,.;+.;*+;;;;;;;;::;;;::;;;;;;+;;:,....:+;,..;+:,...........
.....,+;*++??;,+*;::;++;::::::::;;;:::...::;;+;;;::;+;,.,;++:.........
....,;*;?+,:S++*;.....,:++++;;;++*???*,......,+%%?*;;*?,.;?**;........
....:**+,:++::::+*,....:;;;+++++;:,,........:++;:,...,:+,,.:??:.......
....:?++;+:.:;:;;+*:....,,,,,,............,++,.........;%;;;;*;:,.....
...,*+**%;........,+;,...................:+:.........,;*::+**+?:+;....
...,;+*?++:,........:*+:...............,+?;:::::::;;++;,...:;+;.,?....
......*,.,;+;;::::::::;??;:,,,,,,,,,,:;+;:::::::::,,...,::;;;;;++:....
......;+::,.,,::::::::::::::;;;;;;;;;:,........,,,:;;;++;;:,,::,......
.......,:;;+;;:;;;;;;++;;;;;;;;++++;;;;;;+;;;+++;;::,,................
............,::::,,,,,,,,,,,,:::,,,,,,,,,,,,,.........................
......................................................................

....,;................................................................
,::::?*:,:::::::::::::::::,,,,,,,,:,,:::::::::,,,,:::::::::::::::::::.
,;::+?+:::::::::::::::;:;:::::;:::::::;;;;;;;;;;;;;;;;;;;;;;;;;+;??;;.
:;+?**;;;;;+?;;;;;;+?;;;;;;?+;;;;;+?;;;;;;%+;;;;;*+;;;;;?*;;;;;?;??;;.
,;%*???;;;;*?*;;;;;+?+;;;;+??;;;;;+?+;;;;+?+;;;;+?+;;;;+?*;;;;;?;??;;.
,;%**%*;;;;***+;;;+?**;;;;*?*+;;;+?**;;++%??++;;%%%++++?%*;;;+?%;??;;.
,,,,:+,,,,,,:;;++;:,,,;+++:,,:+++;:,,:;;:,,,:;+;:,,:+++;:::::;*;::::,.
...:+:......+++::;+:..,:;+...::+:..,;++...:;*;..,;;**,+**++*,.........
..,;,.......,,,.,,,,...,,,...,,,,...,,,....,,,...,,,,,.,,,,,..........

9. Deeply relax.

Remarks: This kriya works to gently stimulate and balance the glandular system, especially the pituitary gland which is associated with the Ajna or sixth chakra. Beginning students may practice this kriya once or twice a week, but no more, as a glandular “tune-up".

Page 172

...............,,.....................................................
...........,;+***S%?*++;..............................................
........:+*?%*?S?S%%?*???;,...........................................
.....,+?++?*:,#S*;+*#:,;??*+,.........................................
...,*?;,+?:..+%;;.::S,..,+*;*+,.......................................
...?*.:?;....**+*:*?%.....;*,;*+,.....................................
...*?.;?+,....+*:%:?:....,+?*..?+.....................................
....+?,.;?*;;:;%**?%,:::+?;,.;*+,.....................................
.....:?;..:+++S,...:%*+*+..;?*,.......................................
......,+?;.+;+S....,#*,?:;?+,.......................................,.
........,*?:;*?:..,?++++?*,.........................................,.
..........:*%,,****;..??:.............................................
...........;?...,,..,.**..............................................
...........,??*:...,*??,..............................................
............:?,,.,,..*;..............................,,...............
.............%:......**....,..........................................
...........,*??:....+***..............................................
...........?+.,?;..*?..+*.................,:::,,,.....................
..........,S,..,?;:?,...%;.,..,,.....,,;****+%S%?**+;,................
..........:?....,*%:....+*..,.....,:+**??;;##S%##?+***;,..............
..........:%.....:S,....:?,,,...:**+:+*;,,SS+;:;#S.,+?**;,............
..........:S,....;#+.....%,.,.:**;.;*+,..;?:;.,,**...,*++*;,..........
..........,%.....?;%:....?:..,*;.,?*,....;?;?:*+%;.....++,+*;.........
..........,%....:%.;%....?+...:?:.**;,....+*,%:+*......:??..;?,.......
..........,%,...+*..?;...+*....,?;.,+?+::,:%***%....,;**;,.:?*,.......
...........?:...?;..;%...;?.....,**,.,;++*%,...;?+++*+,..;**;.........
.....,.....**...%:..,S:..:%.......;?;.:*.?+.....S+,*+.,+?+,...........
.........,.+?,..%,...;%:.,%,.......,+?::**?....**?;+:**;,.............
...........?;.::%,...,S*,.++.........:+?+.*+:;**.:*+*:................
..........,?:;:?;.....;%;,,%,.:***+;,.+;...;++:...*+..,;++*++;........
..........+*.,,%,......%,..*;.?:,,:+*+*?;;:....,;;?;:**;,:,.,?:.......
..........+?..,%,......++..*;.*+..;*,:+%+:,....,;%?++:.,+*,..?:.......
..........:%..:?.......:%..?:.:%...;?:.,?*,....,+%+,..+?:..,?+........
.......,..,%,.*+........?;.*:..++...:%,..;?,..:%+,...;?,...*+.........
.......,.,.*:,?.........:S,;+...?;...*+...**.,%:,,..,S,..,+*..........
.....,...,.?;;*..........S+,?:..,?+..;?...,%.;+.....?*..:?+...........
..........,%,+*..........+?.:?+,.,?*..%:..,S,++....;%,.+*:............
.........,**.**...........?*,,;?*..**.:%++*?+*?+;;*%:,*+..............
........:#*:?*,..,..,......,:**?;...?+.;+:,...,::;?:,?:.,,............
........,+**:....,,,,.........,...,+*:,;+;......,S;.,S:...............
.................................:S;,+?;,.......,;*+,,%:..............
.............................,...,*?*;.........,...+**%?..............
....................................................,::...............

......................................................................
...............................,;**+:.................................
..............................,S@@@@@+................................
.............................:?@@@@@@@+...............................
............................:@@S?++**#@;..............................
............................S@+......,S#,.............................
...........................+@::**;,++::#,.............................
...........................%?.;?*,,*?*,%?.............................
...........................:*;...::.,,;%;.............................
.............................??.:%%;.;?,..............................
.............................,S*;;++?S................................
............................,**,:;;;,++::,,,..........................
.......................,;+*??+........,;SS+++:........................
.....................,**+:?+*...........%?;.,+*,......................
....................,%:...?,%*?;.....;***:?...;*......................
....................?+...,?:#%%%%**%%S%#?.%+...?:.....................
...................,%....:*;SS?,*%%;:*?@*.;#...*;.....................
...................+?...:*;.:?+,?,,..,S%..,%:..*;.....................
...................*;...%%,..,*?:..,+?+....++..++.....................
...................?:...?,.,+*+,.:**+?;,...*;..;*.....................
...................*;...%+**;,.:****.,;*+,:?,..++.....................
...................*+,+**;,...+?:..;?,.,;*?,...*;.....................
...................*;.,,....:?+.....:?;........?:.....................
...................*+.....:**,.......,+*:.....+*......................
...................,?:.,;**?,..........:?*;,:+*.......................
....................,+++;,.++...........+%;;;,........................
...............,,,::::;;;:+*?;.........:?;*:::,,,.....................
........,::;+++++;;;;;;;;++..*;........?:.,:;;++++++++;;::,,..........
.....:+*++;:::::;;:,,.........?:......;*.............,,:::;;++::,.....
....++:,.,++*+;;;;++***+;;:,,.:?......*:........,,::;;;;++,..,:;*;....
...:?.................,,:;+**++?++++++%;:,,,,:++++;:::::,,......,?,...
...,?:,........................,,,,,,,,;*?%%*;:,................,?,...
....,+++++++;;;;+;;;:::;;;;;;;+;:;;;++++;:,................,:;;+*:....
........,,,,:::;::;;;;;+**????*+;;::,,........,,,,,,,,::;+*+;;:,......
.......................*%%+......,:;;;+*******++*+++++;;:,............
.......................,+S#%+;;+**+;;:,,,,,,..........................
..........................:++;:,,.....................................
......................................................................

Kundalini Yoga for the essence of self

...........,,,,,,.....................................................
........,::::,,::::,..................................................
.......,;,........,;,.................................................
......,+,..........,..................................................
..,,,.,;,.............................................................
.,::::,.............,:..........::::::,...........................,,..
.,::,::,...........,;:........,;,::::+;:,........,,.............,::;,.
..,,,,,,,,,,.....,:;,.........;;;:,,,::,;........;:...........,,:,:;,.
....,,,.,;;;:::,.::,..........;*,,...,::;.......,;...........:,,,,,...
......,,::;,,,:::.............*+:+:,;+:++.......,;,........,::,,,,....
........,:;:,...::............;+.,;,,,,;;........,;:...,:::::,,,......
..........,::::,.,:,..........,+:,;::.++...........,::;;+::;;.........
............,,:;,.,::..........:*;:::;;;.........,,:+,::::::,.........
..............,:::..::,.......,+;,:::;,;,......,::,,:;++;,............
................,;;,.,::::,::;++,,,,;,,++;:::::;;..,;;:,..............
.................,;*,..,+;+;;++;:.::+;+;;;::;;,.:,:;:.................
...................;:...:;++:,;;;:.,:+;::,::+,...:;,..................
....................:;:,;+++:.,::;:;+;.,..,;;;,,;;,...................
.....................,+??*+;,.,,.:;;:....,,;+++*;.....................
.......................:*?+,,..,..,:.....,:+**,,......................
........................,?;...............,;?:........................
.........................+:,..............,;+.........................
.........................,*,,,,........,,,:*,.........................
..........................?+:,,,......,,,,:+..........................
.........................:*,,,...........,+;..........................
.........................;*,............,;*;..........................
.........................,+:..........,::+?;..........................
.........................,++;;;:;;+;::++;;?;..........................
........................,+:...,,,,,,,,....,*,.........................
........................+:.................*:.........................
.......................:+..................;+.........................
..................,,:::*,...................++,:,.....................
..............,:;;;::,,,,,,......,,,,;+;::::;;:::;;;::,...............
............:++;,.....,::;;;::::::::::::+,..,,::,:::,:;;:,............
...........;+,...............,,.........;*;;;;:::,.....,:+:...........
..........,?.........................,,:;;:,,,,,:,.......,*,..........
...........+;.....................,:;:,,.................,*,..........
............:;:,,,,,,,,,,,,,,::;;+;:,,,,,,,,,.....,,,,,,:+:...........
.............,;++;;;+++;;;;;;;;;;:::;;;;;+++;;;+;;;;;;;;;,,...........
...............................................,,.....................

1) Arm Circles Sit in Easy Pose with the legs crossed. Extend the arms to the front and slightly to the sides, to form a V wIth the body. The arms are straight out from the shoulders, hands extended with palms facing down. Rotate the arms backward in large circles. Keep the arms positioned so that the circles are in front and slightly out to the sides. Begin Breath of Fire and gradually increase the power of the breath as you rotate the arms faster, wider and wider. Continue for 1 to 4 minutes. Then inhale, hold the posture, exhale and relax the arms down.

This is an energetic exercise. The faster the breath is, the more powerfully it stimulates the heart center and opens the lungs.

2) Rocking Bow Lie on the stomach and assume Bow Pose: Reach back and take hold of the ankles stretching up by creating tension between the arms and legs. Rock back and forth from the shoulders to the knees, coordinating the motion with a powerful Breath of Fire, so powerful that it feels as though a fire were coming from the nostrils. Continue for 1 minute. Then relax briefly.

......................................................................
..............................,,,,,,,.................................
.......................,,;++++*++++++*++;;:,..........................
....................:;+*+;::,.........,,:;+**+:.......................
.................:+**;,.....................,;+*+:....................
...............:?*:,...........................,:*+;..................
.............,**:.................................,**:................
............;?;.......................,.............:*+...............
...........**,..................,:*,.,??;.............+?,.............
..........?+..................,??*%;..:?**,............;?,............
.........+*...................:?..*;...?::??*;,.........:?,...........
........,%....................*+..:?,..*;;?;,;%;.........;?...........
......,.?*...................,S,..,SS:.*%+,.:?%*++:,....:*%;,,........
.....,%:S:,,..................;?+;:++*?+,,:;%#?,,;**+,...:*%*,........
......;S@**:..................;?+;***+,.+%+;::**,..,;*?;:..,,.........
.......+?+.,;;;++;:;+:.....,+?+,:**:..:?+;+++:,;?;....,;**+,..........
..........:%*?@@@@@@@@+..,*?;,,?*,..,*?*:..,;**++%*,.....,+?+:........
..........S;.,%@@@@@@@@;**;,:+?;...+?;.,?*,....,;;%%;,......;??:......
.........:#?;.,%@@@@@@*.,:+**;,..:?*,....;?+:,,,...,%+**:.....:S+.....
........*?::..,*%@@@@@?*?*:,...,??:.......,;*%+:...+?+*?:.....;%,.....
........?;....,?+?@@@#*:,.....+?;...........**...:*%+:,......+?:......
.,.....,S;.....,.,S#+,......;%*,.........,,**.:+**;........,*+........
.......,+**;......%:.......??:.........:*?*?***;,.........+?;.........
..........,**;,...%;.......;S:........+S;...,,..........:?*,..........
............,+?+:.,S+,......;#+:,...,*S:..............:**:............
..............,:*?:,##?;,,,:;#@@#S?%@#,.............,*%;..............
.................;S,:@@@@@@@@@@@@@@@@S:...........:*?;................
..................;%,%@@@@@@@@@@@@@@@@@%*+;::,::+?*:..................
...................;%#@@@@@@@@@@@@@@@@@@@@@@@#S?;,....................
....................+@@@@@@@@@@@@@@@@@@@@#S?+:,.......................
.....................:;;++*?%####S%?*+;:,,............................
..............................,,......................................
......................................................................

Bow Pose massages the internal organs, especially the digestive organs, and gives a full backward bend to the entire spine. Coupled with Breath of Fire and rocking it invigorates the entire person, and stimulates the movement of energy to the heart.

......................................................................
......................,:;++;;.......,;,.:;;,..........................
...................:;*+;:,,,.........,..,;;+*;:.......................
................,+*+:,......................,:+*+,....................
..............,+*;,............................,;*;,:.................
.............:?;.................................:?S*.................
............+*,..................................,:;*.................
...........**........................................,?;..;*,.........
........,,;+.........................................**%,;*?;.........
........+**,,.......................................,%.+%;.?..........
........,#*+:..................,,..................,+*.*;,+*..........
.........*:..................:****;..............:+?S,.***;...........
............................,%:..,+?:........,:;****:..*?.............
..........,,;+???*;........:S;.....,?:.,,:;+**?**+;,...;*.............
......:?%S#@@@@@@@@%:.....;**::*:,:;;*+*??***+;:,..,+,,:%.............
.....,#@@@@@@@@@@@#?*+...;?,:*;:++*+:;*++;:,....:;++*+*+:.............
.....*@@@@@@@@@@#+,..?:,;%*+***,.*?::?:......,;?%*+;;::,..............
.....:#@@@@@@@@@S:..:;%*+**?;.+*,+;+*:.....:*?+;;;;+++++++;,..........
......S@@@@@#@@@*..,**,**;+?,...,%......,;***+;;;;;;+;++*+**+,........
......;@@@@@#S%+....,.*+.**,....*;....:+*;,.............,:;*%?........
.......:S@@@@@**;.....*;*+.....;?,:;+*+:....................:?*.......
........,?#@@@@S;;+;;,+?:.....:?*+;;,,.......................,%,......
..........,;?S#@S::;;**,.....:?,..............................%,......
...............,+?,:*;......,?,..............................:?.......
.................:%+,......,S#%?+;:,......................,:**,.......
.................*+.......,?S@@@@@@##%%?**++;;;;::::;;+**%#@*,........
.................**:,.....,+.,;@@@@@@@@@@@@@@@@@@@@@@@@@@@%:..........
.................,:+?**+++;+**%@@@@@@@@@@@@@@@@@@@@@@@@@?:............
....................,,:;;+*?%###@@@@@@@@@@@@@@@@@@@@#%?:..............
...............................,,:;;:;++++++;;;::,,,,.................
......................................................................
......................................................................

3) Rock on Spine Lie on the back with the thighs clasped to the chest and forehead to the knees. Rock along the entire length of the spine in conjunction with Breath of Fire for 1 minute.

This exercise allows the spine to curve and stretches in the opposite way from the previous exercise.

Page 173

...........,,,,,,.....................................................
........,::::,,::::,..................................................
.......,;,........,;,.................................................
......,+,..........,..................................................
..,,,.,;,.............................................................
.,::::,.............,:..........::::::,...........................,,..
.,::,::,...........,;:........,;,::::+;:,........,,.............,::;,.
..,,,,,,,,,,.....,:;,.........;;;:,,,::,;........;:...........,,:,:;,.
....,,,.,;;;:::,.::,..........;*,,...,::;.......,;...........:,,,,,...
......,,::;,,,:::.............*+:+:,;+:++.......,;,........,::,,,,....
........,:;:,...::............;+.,;,,,,;;........,;:...,:::::,,,......
..........,::::,.,:,..........,+:,;::.++...........,::;;+::;;.........
............,,:;,.,::..........:*;:::;;;.........,,:+,::::::,.........
..............,:::..::,.......,+;,:::;,;,......,::,,:;++;,............
................,;;,.,::::,::;++,,,,;,,++;:::::;;..,;;:,..............
.................,;*,..,+;+;;++;:.::+;+;;;::;;,.:,:;:.................
...................;:...:;++:,;;;:.,:+;::,::+,...:;,..................
....................:;:,;+++:.,::;:;+;.,..,;;;,,;;,...................
.....................,+??*+;,.,,.:;;:....,,;+++*;.....................
.......................:*?+,,..,..,:.....,:+**,,......................
........................,?;...............,;?:........................
.........................+:,..............,;+.........................
.........................,*,,,,........,,,:*,.........................
..........................?+:,,,......,,,,:+..........................
.........................:*,,,...........,+;..........................
.........................;*,............,;*;..........................
.........................,+:..........,::+?;..........................
.........................,++;;;:;;+;::++;;?;..........................
........................,+:...,,,,,,,,....,*,.........................
........................+:.................*:.........................
.......................:+..................;+.........................
..................,,:::*,...................++,:,.....................
..............,:;;;::,,,,,,......,,,,;+;::::;;:::;;;::,...............
............:++;,.....,::;;;::::::::::::+,..,,::,:::,:;;:,............
...........;+,...............,,.........;*;;;;:::,.....,:+:...........
..........,?.........................,,:;;:,,,,,:,.......,*,..........
...........+;.....................,:;:,,.................,*,..........
............:;:,,,,,,,,,,,,,,::;;+;:,,,,,,,,,.....,,,,,,:+:...........
.............,;++;;;+++;;;;;;;;;;:::;;;;;+++;;;+;;;;;;;;;,,...........
...............................................,,.....................

......................................................................
..............................,,,,,,,.................................
.......................,,;++++*++++++*++;;:,..........................
....................:;+*+;::,.........,,:;+**+:.......................
.................:+**;,.....................,;+*+:....................
...............:?*:,...........................,:*+;..................
.............,**:.................................,**:................
............;?;.......................,.............:*+...............
...........**,..................,:*,.,??;.............+?,.............
..........?+..................,??*%;..:?**,............;?,............
.........+*...................:?..*;...?::??*;,.........:?,...........
........,%....................*+..:?,..*;;?;,;%;.........;?...........
......,.?*...................,S,..,SS:.*%+,.:?%*++:,....:*%;,,........
.....,%:S:,,..................;?+;:++*?+,,:;%#?,,;**+,...:*%*,........
......;S@**:..................;?+;***+,.+%+;::**,..,;*?;:..,,.........
.......+?+.,;;;++;:;+:.....,+?+,:**:..:?+;+++:,;?;....,;**+,..........
..........:%*?@@@@@@@@+..,*?;,,?*,..,*?*:..,;**++%*,.....,+?+:........
..........S;.,%@@@@@@@@;**;,:+?;...+?;.,?*,....,;;%%;,......;??:......
.........:#?;.,%@@@@@@*.,:+**;,..:?*,....;?+:,,,...,%+**:.....:S+.....
........*?::..,*%@@@@@?*?*:,...,??:.......,;*%+:...+?+*?:.....;%,.....
........?;....,?+?@@@#*:,.....+?;...........**...:*%+:,......+?:......
.,.....,S;.....,.,S#+,......;%*,.........,,**.:+**;........,*+........
.......,+**;......%:.......??:.........:*?*?***;,.........+?;.........
..........,**;,...%;.......;S:........+S;...,,..........:?*,..........
............,+?+:.,S+,......;#+:,...,*S:..............:**:............
..............,:*?:,##?;,,,:;#@@#S?%@#,.............,*%;..............
.................;S,:@@@@@@@@@@@@@@@@S:...........:*?;................
..................;%,%@@@@@@@@@@@@@@@@@%*+;::,::+?*:..................
...................;%#@@@@@@@@@@@@@@@@@@@@@@@#S?;,....................
....................+@@@@@@@@@@@@@@@@@@@@#S?+:,.......................
.....................:;;++*?%####S%?*+;:,,............................
..............................,,......................................
......................................................................

......................................................................
......................,:;++;;.......,;,.:;;,..........................
...................:;*+;:,,,.........,..,;;+*;:.......................
................,+*+:,......................,:+*+,....................
..............,+*;,............................,;*;,:.................
.............:?;.................................:?S*.................
............+*,..................................,:;*.................
...........**........................................,?;..;*,.........
........,,;+.........................................**%,;*?;.........
........+**,,.......................................,%.+%;.?..........
........,#*+:..................,,..................,+*.*;,+*..........
.........*:..................:****;..............:+?S,.***;...........
............................,%:..,+?:........,:;****:..*?.............
..........,,;+???*;........:S;.....,?:.,,:;+**?**+;,...;*.............
......:?%S#@@@@@@@@%:.....;**::*:,:;;*+*??***+;:,..,+,,:%.............
.....,#@@@@@@@@@@@#?*+...;?,:*;:++*+:;*++;:,....:;++*+*+:.............
.....*@@@@@@@@@@#+,..?:,;%*+***,.*?::?:......,;?%*+;;::,..............
.....:#@@@@@@@@@S:..:;%*+**?;.+*,+;+*:.....:*?+;;;;+++++++;,..........
......S@@@@@#@@@*..,**,**;+?,...,%......,;***+;;;;;;+;++*+**+,........
......;@@@@@#S%+....,.*+.**,....*;....:+*;,.............,:;*%?........
.......:S@@@@@**;.....*;*+.....;?,:;+*+:....................:?*.......
........,?#@@@@S;;+;;,+?:.....:?*+;;,,.......................,%,......
..........,;?S#@S::;;**,.....:?,..............................%,......
...............,+?,:*;......,?,..............................:?.......
.................:%+,......,S#%?+;:,......................,:**,.......
.................*+.......,?S@@@@@@##%%?**++;;;;::::;;+**%#@*,........
.................**:,.....,+.,;@@@@@@@@@@@@@@@@@@@@@@@@@@@%:..........
.................,:+?**+++;+**%@@@@@@@@@@@@@@@@@@@@@@@@@?:............
....................,,:;;+*?%###@@@@@@@@@@@@@@@@@@@@#%?:..............
...............................,,:;;:;++++++;;;::,,,,.................
......................................................................
......................................................................

...............,,.....................................................
...........,;+***S%?*++;..............................................
........:+*?%*?S?S%%?*???;,...........................................
.....,+?++?*:,#S*;+*#:,;??*+,.........................................
...,*?;,+?:..+%;;.::S,..,+*;*+,.......................................
...?*.:?;....**+*:*?%.....;*,;*+,.....................................
...*?.;?+,....+*:%:?:....,+?*..?+.....................................
....+?,.;?*;;:;%**?%,:::+?;,.;*+,.....................................
.....:?;..:+++S,...:%*+*+..;?*,.......................................
......,+?;.+;+S....,#*,?:;?+,.......................................,.
........,*?:;*?:..,?++++?*,.........................................,.
..........:*%,,****;..??:.............................................
...........;?...,,..,.**..............................................
...........,??*:...,*??,..............................................
............:?,,.,,..*;..............................,,...............
.............%:......**....,..........................................
...........,*??:....+***..............................................
...........?+.,?;..*?..+*.................,:::,,,.....................
..........,S,..,?;:?,...%;.,..,,.....,,;****+%S%?**+;,................
..........:?....,*%:....+*..,.....,:+**??;;##S%##?+***;,..............
..........:%.....:S,....:?,,,...:**+:+*;,,SS+;:;#S.,+?**;,............
..........:S,....;#+.....%,.,.:**;.;*+,..;?:;.,,**...,*++*;,..........
..........,%.....?;%:....?:..,*;.,?*,....;?;?:*+%;.....++,+*;.........
..........,%....:%.;%....?+...:?:.**;,....+*,%:+*......:??..;?,.......
..........,%,...+*..?;...+*....,?;.,+?+::,:%***%....,;**;,.:?*,.......
...........?:...?;..;%...;?.....,**,.,;++*%,...;?+++*+,..;**;.........
.....,.....**...%:..,S:..:%.......;?;.:*.?+.....S+,*+.,+?+,...........
.........,.+?,..%,...;%:.,%,.......,+?::**?....**?;+:**;,.............
...........?;.::%,...,S*,.++.........:+?+.*+:;**.:*+*:................
..........,?:;:?;.....;%;,,%,.:***+;,.+;...;++:...*+..,;++*++;........
..........+*.,,%,......%,..*;.?:,,:+*+*?;;:....,;;?;:**;,:,.,?:.......
..........+?..,%,......++..*;.*+..;*,:+%+:,....,;%?++:.,+*,..?:.......
..........:%..:?.......:%..?:.:%...;?:.,?*,....,+%+,..+?:..,?+........
.......,..,%,.*+........?;.*:..++...:%,..;?,..:%+,...;?,...*+.........
.......,.,.*:,?.........:S,;+...?;...*+...**.,%:,,..,S,..,+*..........
.....,...,.?;;*..........S+,?:..,?+..;?...,%.;+.....?*..:?+...........
..........,%,+*..........+?.:?+,.,?*..%:..,S,++....;%,.+*:............
.........,**.**...........?*,,;?*..**.:%++*?+*?+;;*%:,*+..............
........:#*:?*,..,..,......,:**?;...?+.;+:,...,::;?:,?:.,,............
........,+**:....,,,,.........,...,+*:,;+;......,S;.,S:...............
.................................:S;,+?;,.......,;*+,,%:..............
.............................,...,*?*;.........,...+**%?..............
....................................................,::...............

4) Crow Squats Stand with feet 1 to 2 feet apart. The feet face forward, turned slightly outward. Interlace the fingers in Venus Lock on top of the head. Exhale and crouch down so that the buttocks are as close to the floor as possible. Ideally, the feet remain flat on the floor. Keep the spine as straight as possible. Then inhale and return to the standing position. Continue for 26 squats.

Crow Squats allow the pelvis to relax and open.

5) Arm Circles Repeat the first exercise for 1 to 2 minutes.

......................................................................
...............................,;**+:.................................
..............................,S@@@@@+................................
.............................:?@@@@@@@+...............................
............................:@@S?++**#@;..............................
............................S@+......,S#,.............................
...........................+@::**;,++::#,.............................
...........................%?.;?*,,*?*,%?.............................
...........................:*;...::.,,;%;.............................
.............................??.:%%;.;?,..............................
.............................,S*;;++?S................................
............................,**,:;;;,++::,,,..........................
.......................,;+*??+........,;SS+++:........................
.....................,**+:?+*...........%?;.,+*,......................
....................,%:...?,%*?;.....;***:?...;*......................
....................?+...,?:#%%%%**%%S%#?.%+...?:.....................
...................,%....:*;SS?,*%%;:*?@*.;#...*;.....................
...................+?...:*;.:?+,?,,..,S%..,%:..*;.....................
...................*;...%%,..,*?:..,+?+....++..++.....................
...................?:...?,.,+*+,.:**+?;,...*;..;*.....................
...................*;...%+**;,.:****.,;*+,:?,..++.....................
...................*+,+**;,...+?:..;?,.,;*?,...*;.....................
...................*;.,,....:?+.....:?;........?:.....................
...................*+.....:**,.......,+*:.....+*......................
...................,?:.,;**?,..........:?*;,:+*.......................
....................,+++;,.++...........+%;;;,........................
...............,,,::::;;;:+*?;.........:?;*:::,,,.....................
........,::;+++++;;;;;;;;++..*;........?:.,:;;++++++++;;::,,..........
.....:+*++;:::::;;:,,.........?:......;*.............,,:::;;++::,.....
....++:,.,++*+;;;;++***+;;:,,.:?......*:........,,::;;;;++,..,:;*;....
...:?.................,,:;+**++?++++++%;:,,,,:++++;:::::,,......,?,...
...,?:,........................,,,,,,,,;*?%%*;:,................,?,...
....,+++++++;;;;+;;;:::;;;;;;;+;:;;;++++;:,................,:;;+*:....
........,,,,:::;::;;;;;+**????*+;;::,,........,,,,,,,,::;+*+;;:,......
.......................*%%+......,:;;;+*******++*+++++;;:,............
.......................,+S#%+;;+**+;;:,,,,,,..........................
..........................:++;:,,.....................................
......................................................................

6) Essence of Self Meditation Sitting in Easy Pose, cross the hands at the center of the chest over the heart center. Close your eyes. Remain focused and meditate for 5 to 31 minutes. If available, meditate with or sing some divine, uplifting music. (See “Resources’ for companion CD.)

Drop any self-limitations. Surrender the self to the Self. In this expanded awareness you will experience your essence.

COMMENTS: This series of exercises guide the pranic life force through the body to the heart center,opening the heart so that you can give and receive love without fear, anger, or resentment. This state of compassion is the essence of self. When feeling weighted down by the scars and disappointments of life, this kriya will help you sense the broader reality of which you are a part. All possibilities open to you when you live from the essence of Self. Physically this kriya releases tensions and strengthens digestion. and opens the lungs.

Page 174

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Withstand the Pressure of Time p.1

;;;:::::::::::::::::::::::::::::::::::::::::;:::::::::::::::::::::::::
;;;;::::::::::::::::::::::::::::::::::::::::::::::;;;+;:::::::::::::::
::::;:::::::::::::::::::::::,,,,,,,,:::::::::::::::+;+++:+::::::::::::
:::::::::::::::::::::::::::::,,,,,,:::::::::::::::::+;++;;::::::::::::
::::::::::::::::::::::::;;;:,::::,,::::::::::::::::::+++++;:::::::::::
;;;:::::::::::::::::::::;;;;+***+++:::;::::::::::;;;:++++++:::::::::::
;;;;::;;;;:::::::::::::::;;*********;:::::::::::::;++++++++:::::::::::
;;;;;;;+;+;:::::::::::::::;*???*??***+::::::::::::::::;+?*+;::::::::::
;;;;;+++;+;::::::::::::::::+???****+*+::::::::::::::::::+*++;:::::::::
;;;;;;++++;;+;:;::::::::::::**??*****;:::::::::::::::::::+*+++::::::::
;;;;+++++++++;;;;;;:::::::::;*?????**;::::::::::::::::::::+*+++;::::::
;;;;;++++++*;;;;;;;;;::::::::;+??*****+::;:;:::::::::::::::*?**+;:::::
;;;;;;+++***;;;;;;;;;;;::::::;+?******?;;;;;;:::;;;:::::;;:+**+++:::::
;;;;;;;+***+;;;;;;;;;;;;:;;;;;*?*****?*:::::;::;;;;::::;****?****+::::
;;;;;;;;++*+;;;;;;;;;;;;:;:;;:;***++**;::::::::;;+;;;:;*+++*******;:::
;;;;;;;+++**;;;;;;;;;;;;;;;::::;***+**:::::::;;;++;;++***********+;:::
;;;;;;;+*+**;;;;;;;;;;;;;:;;::::+*;:++::::,,::;;;;;;;;;;;;;;;;;;;:::::
;;;;;;;+*++*+;;;;;::;;;;;;::::::::::::::,,,,,::::::::::;;;;;;;;;;:::::
;;;;;;;+**+**;++;::::;;;++;:::::,,::,,,,,,,,,:::;;::::::;;;;;;;;;;;:::
;;;;;;;+*******++++;;;;+++;;;::,,,,,,::::::::::::;;::;;;;;;;;;;;;;;;;;
;;;;;;;;******++****+;;;;;;;;;:::::::::::::::;;;::;;;;;;;;;;;;;;;;;;;;
+++;;;;;+********+++++;;++;;+;;;;;;;;;;;;;;;;;;;;::;;;;;;;;;;;;;;;;;;;
+++++;;;;+**++++++++++++++;++;++++++;;;;;;;;;;;;;::::;;;;;;;;;;;;;;;;;
;+++++++;;;;;;;++++++++++++++++++;;::::;;;;;;;;;::::::;;;;;;;;;;;;;;;;
;;++++++++++;;;;;;++++++++++++++;;;;;;;;;;;;;;;;;:;;::::;;;;;;;;;;;;;;
;;;;;;++++***+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;;:::;;;;;;;;;;;;
+++++********??***++++++++;;;;;;;;;;;;;;;;;;;;;::;;;;+;;;;;;;;;;;;;;;;
;;;;+++++;;;;;;;;;;;;;++++++++;;;;;;::::::;:;;;;;;;;::;;;;;;;;;;;;;;;:
;;;;;;;;;;;;;;;;;;;;;;;;;+++;;;;;;;;;;;;;;;;;;;;;;;::::;;;;;;;;;;;;:;;
;;;;;;;;;;;;;;;;;;++++++**+;:;;;;;;;;;;;;;;::;;;;;::::::;;;;;;;;;:;:;;
;;;;;;:;;;;;;;++**********;:;;:;:;;;:::::::::;;;;;;;:;;;:;+*++;;;:::::
;:;;;;;;;;;;+***********?+:;;;;;;;;;++++++++;;;;;;;;;;;;;:;****++;::::
;;;;;;;;;;;++************:;;;;;;;;;;;;;;;;;;;;;+++;;;;:;;;:;******;:::
;;;;;;;;;;+++***********;:;;:;;;;;;;;;;;;;;;;;;;;;;+;;:;;;;:******+;;;
;;;;;;;;;++++**??****??*:;;;;;;;;;;;;;;;:;::::;;;;;;;;;::;********+++;
;;;;;;;;;;;++++*?????***+;;;;;;;;;;;;;::;:::::;;;;;;;::;*??????***++++
;;;;;;;;;;;;++++***??????***++++;;;;;;:::::::::;;;;;+*%%%%%%??**++++;;
;;;;;;;;;;;;;;;;;;;++++++++++++++*+++++;;;;;;;;;;;;*?**++++++++;;;;;;;
;;;;;;;;;;;;:::::::;;;;;:::;;;;;;;;;;;;;;;;;;;:;;;;;;;::;;;;;;;;;::;;;
;;::::::::;;;;:::::::::::::::;;;;;;;;;;;;;::;:;::;;;;;;;;;;;;;;;;;;;;;

1. Sit in Easy Pose, raise the arms up level to your face with bent elbows and begin shaking the whole body. It should be an inward body massage. Every muscle and fiber must shake. Arms, body and head should be moving. Create your own rhythm and style. You should be generating some heat. 15 minutes.

This will release toxins from your muscles. When people get confined in a 4x4 foot cell, this is the only exercise that they can do. Get wild. Shake like an earthquake. It would take 20 hours of massage to get to this point. Cheeks should get red. You must come to the dead end of tiredness.

;;;;:::::::::::::::::::::::::::::::;;:::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::::::;+**+::::::::::::::::::::::::::::::::
;::::::::::::::::::::::::::::::::+*+++;:::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::::::+*+++*;::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::++++++*;::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::**+++++;::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::***++++;::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::+*++;+*;::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::::::*+;;**+::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::+*+;+?*+::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::::;*+;+*?**;:::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::::+++++;??*+;::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::+++++;:*?**+::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::++++++::*?***+:::::::::::::::::::::::::::
::::::::::::::::::::::::::::;*+++++::*%??*+:::::::::::::::::::::::::::
::::::::::::::::::::::::::::++++++:::*??**+;::::::::::::::::::::::::::
:::::::::::::::::::::::::::;*++++*+;:+*****;::::::::::::::::::::::::::
:::::::::::::::::::::::::::+*++++**+;::::;++::::::::::::::::::::::::::
:::::::::::::::::::::::::::***+++;:::,:::::+::::::::::::::::::::::::::
::::::::::::::::::::::::::+*****;;;:::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::;***+*++;;:::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::;*****+++;::::::::::;:::::::::::::::::::::::::
:::::::::;::::::::::::::+*******++;::::::,:+*;::::::::::::::::::::::::
::::::;;;;:;:::::::::;:+*********+;:::::;+***;::::::::::::::::::::::::
::;;;;;;;;;;;;;;;;;;;;;**********+;::;+****?*:::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;:+*****+;?*+++******??+:::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;**+*+;*%%??**********:::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;++++;+*?%?********?+;:::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;+??**??****;:::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::+**?%?**;::::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::;**?+::::::::::::::;:;::;;;;::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;::::::,:::+**+;:::::::::::::;:;;:;;;;::;::::
;;;;;;;;;;;;;;;;;;;;;;+;;;::::::,,,:::;;;::::::::::::::;;;;;:;;;:;;;::
;;;;;;;;;;;;;;;;;;;;;;+;;::::::::,,,,,,:;::::::::::::::;;;;;;;;;;;::::
;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::::::::::;;;;;;;;;;;;;:::
;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::;:::::::;;;;;;;;;;;;:::
;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::;;;;;;;:::;;:::;;:;;;;;;;;;;::::
;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::;;;;;;;;;;:::::;;;:;;;;;;;;;;;;;;:::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::;;;:;;;;;;;;;;;;;;;:
;;;;;;;;;;;;;;;;;;;;;;;;+;;;;::;;::::::::::::::::::;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;::::::::::::::::::::::;;;;;;;;;;;;;;;;;:
;;;;;;;;;;;;;;;;;;++;;;;;;;;;;::::::::::::::::;;:::::;;;;;;;;;;;;;;;;:
;;;;;;;;;+++++++++++;;+++;;;;;;::::::::::::::::;;;:::::;;;;;;;;;;;;;;;
;;;;;;;;;;++++++++++++++;:;;;;;;;;;::::::::::;;;;;;;:::::;;;;;;;;;;;;;
++;;;;;;;;;;;+++++++++++;::;;:;;::::::::::::;;;;;;;;;;::::::;;;;;;;;;;
++++++;;;;;;;;;;;;;;;;+;;;:;;;;;;;;;;;::;:;;;:;;;;++;;;;:::::::;;;;;;;
++++**?***+++++;;;;;;;;;;;;;;;;;;;;;;;:::;;;:;;;;:;+++++;;;;;:::::::::
?*****???***********++;;;;;;;;;;;;;;;;;;::;::+:;;:::;;;;;;;;;;::::::::
+;;;;;;;;;;;;;;;;;++*;:;;;;;;;;;;;;;;;;;;;::+;:;;;;::;;;;;;:::::::::::
::;;;;;;;;;++++++++*+:;;:;;;;;;;;;;;;;;;;::;+::;;;;;;;+++++;;;;:::::::
;;;:;++++***********;;;;::;;;;;;;;;;;;++::;*;:;;;;;;;;;+*****++;;;::::
;;;+***************;:;;;;;;;;;;;;;;;;;;::;++;;;;;;;;;;:;********+;::::
;;;***********?***;:;;;;;;;;;;;;;;;;;;:;;+++;;;;;;;;;;*?*********+;::;
;;+***************;;;;;;;;;;;;;;;;;;::;;;;;;;;;;;;;:;*?**********+;;;;
+++**?**********?*;;;;;;;;;;;;;;;;;::;;;;;;;;;;;;;;+??????******+;;;;;
++++***??*???*???*:;;;;;;;;;;;;;;;:;;;::;;;;;;;;;;*??????????**+;;;;;;
++++*+**??****????+;::;;;;;;;;;;:::;:::::;;;;;;;*??????????**++++++;;;
++++++****??***?????**;;;;;;;;;;;;:::::::::;;;+?%SSS%????**+++++++;;;;
;+++++*****??******??????*++;;;;:::;:::::;;+******%??*++++++++;;;+;;;;
+++++++++****??**???????????*?**+++;;;+;+;+++++*+****++;+++++;;;;;;;;;
++;;;++++++++++***+*+***++*+++++++;;;;;;;;;;;;;;;++++++;;++++++++;;;;;
;;;;;;;;;;;+;;;++;;++;+;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;++;+++++++++;;;

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::,,,,,,::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::,::;:,,,:::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::;+++++;::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::;**++***+:::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::;*?*+**+*;::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::++***++++::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::;*****++;::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::+***+*+;,::,::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::+***++;::,:::,,,:::::::::::::::::::::::::
::::::::::::::::::::::::::;:;*+++++*:,:,::,,,:::::::::::::::::::::::::
::::::::::::::::::::::::::::**+++*+:,:::::,:,,::::::::::::::::::::::::
::::::::::::::::::::::::::,:+*++*;,,:,:::,::::,,::::::::::::::::::::::
:::::::::::::::::::::,:::,,;+;++:,,,,:::::::::::,:::::::::::::::::::::
::::::::::::::::::::,,:,,,,,:::,,,,.,:::::;;::::::::::::::::::::::::::
:::::::::::::::::;+++;+:,,,,,,,,....,,:;;;;;::::,:::::::::::::::::::::
::::::::::::::::;++++++:,,,,,,,,,.,,,,::;::;::::;+;:::::::::::::::::::
::::::::::::::;+++++;::;;::::::,,,,,,::::,::;;+**+++;;::::::::::::::::
:::::::::::::;++++++:::;++;;;:::::::::::::::::::;+++++++;:::::::::::::
::::::::::::;*++++;:::::+;;:::;;;;::::::::::::::::;+++++++;:::::::::::
:::::::::::;****+;::::::+;;:::::::::::::::::::::::::;+**++++;:::::::::
::::::::::;++*+;::::::::++;:::::::::::,,:::::::::::::::;+****+;:::::::
;:::::::;++++;:::::::::;++;::::,,,,:::,,::::::::::::::::::;;+**++;::::
:::::;;;++++;::::::::::;+;;::,,,,,,,,::,::::::::::::::::::::::;**++;;;
::;++++++**+:::::::::::;++;;;:::::,,,:::::::::::::::::::::::::::;++;;;
::;++*+;:++;:::::::::::;++;;;;;:::::,:::::::::::::::::::::::::::::;+::
:::;++;::;;:;;;;:::::::;+;;;;;::::::::::::::::::::::::::::::::::::::::
:::::::;;;;;;;;;:::::::;+;;;;;:::::+:;::::::::::::::::::::::::::::::::
::::::;;;;;;;;;;;;;:::;;;;++;;;:::*+::::::::::::::::::::::::::::::::::
:::;::;;;;;;;;;;;;;:::;;;+++;;;;:+?+::::::::::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;:;;+++;;;;;;*?;:::::::;;;;:::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;++;;;;;;:+*?;:::::;;;;:::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;++;;;;;;:+**?;::::::;;;:::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;+;;;;:;::**?*:::::::::::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;+;;;;;:::+???;:::::::::::::::::::::::::::::::::::
:;;;;;;;;;;;;;;;;;;;++;;;;;:::**?+::::::::::;:::::::::::::::::::::::::
::;;;;;;;;;;;;;;;;;;;+++++;:,+**?;::::::::::::::::::::::::::::::::::::
:::;;;;;;;;;;;;;;;;;;+?*??*+;*??+:;::::::::;:::;::::::::::::::::::::::
::::;;;;;;;;;;;;;;;;;+**********;::;::::::::::;;;;::::::::::::::::::::
;;;:;;;;;;;;;;;;;;;;;;**********;:;;;::::::;::::;;;;;;;:::::::::::::::
;++;;;;;;;;;;;;;;;;;;;**********;::;;;;::::::;;;:;;;;;;;;;;;;;::::::::
;;;++++;;;;;;;;;;;;;;;+*********;:::;;;;;:::::::;;;;;;;;;;;;::::::::::
;;;;;+++++++;;;;;;;;::;**********+::::;;;;;;;:::::::::::::::::::::::::
++**************+++++++****?*******+;:::;;;;;;::::::::::::::::;++++*;:
;;;++;;;;;;;;;;;;;;;;;;+****?******+;:::;::;:::::::::::::::::::;;::;;;
::::::::::::;;;;;;;;;;;;*************;;;;;;;;;::::::::::::::::::::::::
::::::::::::;;;;;;;;;;;;+*******??****+;;;;;;:;:::::::::::::::::::::::
:::::::::::;;:;;;;;;;;;++*******?%?****+;;;;::::::::::::::::::::::::::
::::::::;;;;;;;;;;;;;;;;+*?*****%%?*+*+*+;;;::::::::::::::::::::::::::
::;;;;;;;;;;;;;;;;;:;;;;+*?******?%*+*;;;:;;::::::::::::::::::::::::::
:;:::::;;;:;;:::;;;;;;;;;+*****++*?*+;;;;::::::::::::;;:::::::::::::::
;::::::;;;;:;;;;;;;;;;;;;;;;+++;;;;;;;;;;:::::::::::::;:::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;:::;:::;;:::::::::::::
;;;;;:;;::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::;;::::::::::::

2. Come standing up straight. Shake your hips from side to side by bending your knees alternately. Feet can either stay on the ground and your hands can dangle loosely or really twist your hips and jump in the air while pumping your arms. 8 minutes. Make it an energetic dance. Your thigh muscles should sweat. Gets rid of all the toxins, all the dirty fat, all the tissue deposits. This will get out all the old anger in your body.

;:::;;::::;::::::::::::::::::::::::::::::::::::::::::::::::::;++;:::::
;;:::;;::::;;::::::::::::::::::::::::::;:::::::::::::::::::;+*??*+++;:
;;:::;;;:::::;::::::::::::::::::::::::::::::::::::::::::;++*??***++**;
;;;:::;;;:::::::::::::::::::::::::::::::;::::::::::::;;+**??*+;:::::::
:;;;:::;;;:::::::::::::::::::::::::::::::;:::::::::;+********;::::::::
:;;;::::;;;;:;::::::::::::::::::::::::::::;::::::;*********+*;::::::::
;:;;;::::;;;;:::::::::::::::::::::::::::::;;::;;***???*****+*+::::::::
;:;;;;:::;;;;;;:;::::::::::::::::::::::::::;;+*****???*???***;::::::::
;;:;;;;:::;;;;;;;;::::::::::::::::;;:::::::::****?????**++++;::::;::::
;;;:;;;;:::;;;;;;;;;;:;:::::;::;;::::::::::::*???????+;;::::::::;;::;:
;;;;;;;+;:::;;;;;;;;;;;:;;;;;;;:::::::::::::;?????*+;;;;;::::::;;::;;:
;;;;;;;++;::::;;;;;;;;;;;;;;;;::::::::::::::+??**+;;;;;;;;;;:;;;;:;;;;
;;;;;;;;++;;:::;;;;;;;;;;;::;;::::::::;;;;;+++;;;;;;;;;;;;;:;;;;;;;;;;
+;;;;;;;;;++;;:::::::::::::::;::::::;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++;;;;;;;;;++;;:::,,,,:,,:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++++;;;;;;;;;::::,,,,:::::::;;;;;;;;;++**+;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;++++;;;;;;:::::;:::::::::;;+;+**???????*+;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;++;:::;++;;;;;::::;;;;++++++*?%%??????*;;;;;;;;;;;;;;;;;;;;;;;;;;;;
****+::::;+?*++;;:;+++++++++++++**???????*;;;;;;;;;;;;;;;;;;;;;;;;;;;;
?*++;:::;;+????*;+??******+++*;+*+????????+;+;;+;+;;;++;;;;;;;;;;;::;;
?*+;;;;;;+*%%%%?*????*********+***??????%?****+***++**?*;;;;;;;;;;;;;;
+++;;;;;++*??*****?????******++***?%%??%????????????????**++;;;;;;;;;;
::::;;;;;;+*****?????*******+;++++*????*****????*??********+;;;;;;;;;;
;:::::;;++++++++++*++++++++;;;;;;;;+++++;;;+++;+;;;++;;;;;;;;;;;;;;;;;

3. In Easy Pose, extend your arms straight over your head with your palms together, arms against your ears. Twist your body left and right. 4 minutes. It is a triangular move and, if done powerfully, it will release your shoulders.

;:;;:::::::::::::::::::::::;:::::::::;;:::::::::::::::::::::::::::::::
;;;:;:::::::::::::::::::::::;:::::::::;;::::::::::::::::::::::::::::::
;;;;;:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
;;;;;:::::::::::::::::::::::::::,,,,,,,,,:::::::::::::::::::::::::::::
;;;;;;:;:;;:::::::::::::::::::::,,,,,,,,::::::::;;;;::;;;;::::::::::::
;;;;;;;;::;;:;::::::::::::::::,::::::::::::::::::;+++++++++;;:::::::::
;;;;;;;;;;;;;;;;;::::::::::::::::::::::;;:::::::::;++++++++***;:::::::
;;;;;;;;;;;;;;;;;::::::::::::::::::::::+;;;;;;;;;;;;+***++++**;:::::::
;;;;;;;;;;;;;;;;;::::::::::::::::;;;;::;++;;;;;;;;;;*?********;:::::::
;;;;;;;;;;;;;;;;;;:::::::::;;;;;;;++;;;;+++;;;;;;;;;++;;+******;::::::
;;;;;;;;;;;;;;;;;;;::::::;;;++++++++++++*+;+;;;;;;;;;;;:::;;+**+::::::
;;;;;;;;;;;;;;;;;:;;;:::;;+++++**+***++**+;;;;;;;;+;;;;::::::;;;:::;;;
;;;;;;;+;;;;;;;:;;;;;:;;;+++**************;;;;;;;;+;;;;::::::::;;;;;;;
;;;;;;;;;;;;;;;;;;;;::;;;+*+******+++****??**++;;;+;;;;:::::::;;;;;;;;
;;;;;+;;;;;;;;;;;;;::;;;;++;;;;;;;;:::;?%%%****??**++;;;;;:;;;;;;;;;;;
;;;;;;;;+;;;;;;;:;;;;;;;;;+;;;;;;;;;:::?%%%***?????**++;;;;;;;;;;;;;;;
+++;+;;;+;;;;;;;+**;;;;+;;++;;;;;;;;;:;?%%%**?????%S%??*++;;;;;;;;;;;;
+++++;;;+;;;;;;*???;;;;++++;;;;;;;;;;;;%%%%?????*;;+***+;;;;;;;;;;;;;;
++;++;;;++++;;?%???++;;++++;;;;;;;;;;;;*%%%******;;;;;;;;;;;;;;;;;;;;;
++;+;;;;+++;+??????*;+;+++++;;;;;;;;;;;+%%%******;;;;;;;;;;;;;;;;;;+;;
++++;;;;++;+?***?*?*;;+++++++;;;;;;;++;;?%%???**?+;;;;;;;;;;;;++++;;;;
;+;;;;;;+;+?*******?;;+++++++++;;;;;;;++*%%??????*;;;;;;;;;;;;;;;;;;;;
;+;;;;;;;*?*********+:;++*+++++++;;;;;;;+%%???????;;;;;;;;;;;;;;;;;;;;
+++;;;;;*????********;;+++++++++*++++;;;;*%???????;;;;;;;;;;;;;;;;;;;;
??+;;;;+??????******?+;;++;;;;;;;+++++;;;;????????+;;;;;;;;;;;;;;;;;;;
++;;;;+**????????***?*;;;+;++++++++++;;;;;*???????+;;;;;;;;;;;;;;;;;;;
;;;;;++++*??**?*??***?+;;++++++++++++++++++?%??????*+;;;;;;;;;;;;;;;;;
;;;;++++++???***??*****;;;??????????????????%%??????*+++;;;;;;;;;;;;;;
++++++++++*???********?++;+%??%?????????????%????**?*++***++;;;;;;;;;;
+++++++++++*????*******?++;*?%??%%%%%??%%%????%?***?******++;;;;;;;;;;
+++++++++++**?????***???%*+;*%????????????****????**?***+;;;;;;;;;;;;;
+++++++++++***?????****?%%?+;*??*****?******?????%%%?****+;;;;;;;;;;;:
++++++++*+*****??????*??????*******************????%%???**++**++++;;;;
++++++++++******???????????******************??*????**???***++++;;;;;;
;;+++++++++*****?????***???***??*?***********????***+*++++++;;;;;;;;;;
;;;;;+;+++++++++***???**????**+***+++++++++++++++++;;;;;;;;;;;;;::::;;
;;;;;;;;;;;++++;;;;;+++++++++;;;+;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::

4. On your hands and knees, lift your left leg straight out behind you. Then touch your forehead to the ground and come back up, like push-ups. 52 times.

5. Come standing on your knees and bend back into Camel Pose, resting your hands on your heels. Then straighten back up onto your knees. 55 times.

The Teachings of Yogi Bhajan ©2008

Page 175

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Withstand the Pressure of Time p.2

;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;;;::::;;::::::;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;::::;::::::::;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;+**;;;;;;;;;;;;;;;;;;;:::;;;;::::;:::::::;;;;;;;;;;;;;;;;;;;;;;;
;;;;;+??+;;;;;;;;;;;;;;;;;;;::::;;;;::::;:::::::;;;;;;;;;;;;;;;;;;;;;;
;;;;+***+;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::;;:::::::::;;;;;;;;;;;;;;;;;;
;;;;+?***+;;;;;;;;;;++++++******+++;;;::::;;:::::::;;;;;;;;;;;;;;;;;;;
;;;;+*****+**++*************++++++++;;;::::;;;:;;;:;;;;;;;;;;;;;;;;;;;
;;;;+*********????**??***;;;;:;;;;;;;;;;:::::;;::;;;;;;;;;;;;;;;;;;;;;
;;;;*****?????%??????****:;;;;;;;;;+;;;;;:::::;;;;::;;;;;;;;;;;;;;;;;;
+;;;*????%%%%%**?%??**?%?:;;;;;;;;+;;;;;;;::::::;;;;;;;;;;;;;;;;;;;;;;
++++;++;;+%%%**%%?????***:;;;:;;;+;:::;;;;;::::::::;;;;;;;;;;;;;;;;;;;
;++++++;;+??**%?*******?+:;;;;;;;+;;;;:;;;;;;::::::::;;;;;;;;;;;;;;;;;
;;;;;++**?***??********?+:;;;;;;;++;;;:::;;;;;::::;;+********+::::::::
;;;+++++?**??*********??;:;;;+;+++;;:::::::++;;::;**********+:::::::::
;;;;;;;+???**********???;;;;;+;++;;:::::::::;+++;*********+;:::::::;:;
;;;;;;;*???**********?%?;;++;+;;;;:::::::;;:::;**+*******;:::::::::::;
;;;;;;;*??******?????%%*;+++;;;;;:::::::;;;;:::;+*?????+;:::::::::::;;
;;;;;+++*?****??????%?+++++;;;;;;::::::;;;;;;;;;;;+?%%*+;;;;::::::;+;;
;;;;;;;;+**??*??????+;++++;++++;;;;+;:::;;;;;;;;;;;*?*?*++;;;;::;;*+;;
;;;;;;;;++*****??********++++++++***+;:::;;;;++;;;+*+++++;;;;;;;;;;;;;
::::;;;;;;;+++;+++**???****************::;;++++++++;;;;:::;;;;;:::::::
;;;;;;;;;;;;+;;;;++*******************?+;;;;;;;;;;:::::::::::;::::::::
::;:::::;:::;;;:::;;;;;++++****++;;;::::::::::::::::::::::::::::::::::
;:::::::::::::::::::::::::;;;;;::::::::::::::::::::::::::::::::::::;;;

6. Lie down flat on your back.

a) Lift your knees up to your chest and place your hands under your hips. You may elevate your hips with your hands slightly, in order to get your knees to your chest.

b) Swing your legs straight out.

c) Then raise the legs up to 90 degrees. Then bring your knees back to your chest. 108 times. It is the movement of the Pavanmuktasana, where the prana is controlled by will.

;;;;;;;;;;;;;;;;;;;;;;;;;::::::::;:::::::::::::::::::;;;;::;;;;;;;;;;;
;;;;+**+;;;;;;;;;;;;;;;;;;;:::;::;;::::::::::::::::::;;;::;;;;;;;;;;;;
;;+*?%?+;;;;;;;;;;;;;;;;;;;:::;;::;;:::::::::::::::::::::;;:;;;;;;;;;;
+;*???*;+;;;;;;;;;;;;;;;;;;;::;;:::;;::::::::::::::::::;;;:;;;;;;;;;;;
+*****?*++;;::;;;;;;;;;;;;;;;;;;;::;;;:::::::::::::::;;;::;;;;;;;;;;;;
;+*********++;;;;;;;;;;;;;;;;;;;;;::;;::::::::::::::;::::;;;;;;;;;;;;;
+;+++*?***********++;;;;;;;;;;;;;;:::;;;::::::::::;;::::;;;;;;;;;;;;;;
+++++*%???*********;;:::::;;;;;;;;;;:::;;:::::::;;;;;;;;;;;;::;;;;:::;
+++++*????????****+:;;;::::::::::;;;;::::;;::::::::::::::;+++++;;:;;::
+++;;+****????????*;;;;;;:;;:::::::::::::::::::,::;+;;:;+*****+:::;;;:
++++++**??*++++***?;;;;;;;;::;::::;:;::::::::::::::;;++******;:::::;*+
??**++++++;;;;;;;+++++++++++;;;;::;;;:::::::::::::;;:;;+*??*;::::::;**
??+;;;;;;;;;;+++******???????***++;;;;;:;:::;;;:::;;;;;;*??*+;;:::;+;;
+;;;;;;;;;;;;;;+++++++++**????***++***+++++++***;:;;+++++++;;;::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;+++;;+++++************;;;;;:::::::::::::::;
;;;;;;;;;;::;;;;;;;;;::;;;;::::::::::;;;++++;:::::::::::::::;;::::::;;
;;;;;;;;;;;:::::::::::::::::;:::::::::::::;;:::::;;;;;;;;+++*++++++++*

7. Lie down flat and put both your hands over your heart and relax. Raise your torso up and bring your forehead to your knees and then relax back down on your back. 26 times.

;;;;;;;;;;;:;;;:;;:;::::;:::::::::::::::;;:::::::::;;:::::;;;;:::;;;;:
;;;;;;;;;;;;:;:::;;::::::;;:::::::::::::;;:::::::::;:::::::;;:::::;;;:
;;;;;;;;;;;;;::::;;::;;+***+::::::::::::::::::::::::::::::;;;:::::;;::
;;;;;;;;;;;:;:::::;;+*???+;;::::::::::::::::::::::::::::::;;::::::;;::
;;;;;;;;;;;:;;;;;++*???+::::;:::::::::::::::::::::::::::::;:::::::;;::
;;;;;;;;;;;:;+*+****??+::::::::::::::::::::::::::::::::::;;::::::;;:::
;;;;;;;;;;;:+***++***;:::::::::::::::::::::::::::::::::::;;::::::;;:::
;;;;;;;;;;;::+******+;;:::::::::::::::::::::::::::::::::;;:::::::;;:::
;;;;;;;;;;:::;**????+:;;:::::::::::::::::::::::::::::::;;:::::::;;;:::
;;;;;;;;;;;;;*****??+:;;;::::::::::::::::::::::::::::::;::::::::;;:::;
;;;;;;;;;;;:;???????+::;;;:::::::::::::::::::::::::::::;::::::::;;:::;
;;;;;;;;;;;:+?****??*:::;;::::::::::::::::::::::::::::;:::::::::;;:::;
;;;;;;;;;;;:******??*::::;;;::::::::::::::::::::::::;;:::::::::;;::::;
;;;;;;;;;;;;*******?+:::::;;;:::::::::::::::::::::;;::::::::::;;;:::;;
;;;;;;;;;;;;*********:::::;;;;;::::::::::::::::::;;::;:::::::;;;;;;;;;
;;;;;;;;;;;+*********;:::::;;;;;::::::::::::::::::::;:::::::;;;;;;;;;;
;;;;;;;;;;*?******??*;::::::;;;;;:::::::::::::::::;;::::;;;;;;;;;;;;;;
;;;;;;;;;;+?******???+;:;::::;;;;;;:::::::;:::;;:;;::::;;;;;;;;;;;;;;;
;;;;;;;;;;;;+*****??**;;;;;:::;;;;;;;::;;;:;;;;;;;::::;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;***??*??*+;;:;;:::;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;*?**??*??+;;;;;;;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;+??***????+:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;*??****???+:;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;*?????******+:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;+***????*****?;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++++;;;;+***???????***?+:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++++++;;******???????**;;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++++++;+********??????*;;;;::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++++++++*?*******??***;;;;;;:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++++++++***?*******??*+:;;;;;;::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;++++++**********????*;;::;;;;;;;::::::::::;;;;;;;;;;;;;;;;;;;;+;;;;;;
++++++*?******??????*++;;;;;;;;;;;;;;;;;;;;;;;;;;;;+********+:;+++++;;
;++++*??*???????????*++;++;;;;;;;;::::::;;;+;;;;;+*********+::::;;+**+
;;;;+????*****??????*+;;+;;;::::::::::::::;***++******++**+:::::::;+*?
++++*????*****?????*+;;;;:;;;;;:::::::::::::;*?**********;:::::::::;**
+++*??????***?????*+;;:;;::::::;::::::::;;;;;;+?********;::::::::::;**
;++*?????????????+;;;;;;;::::;;;;:::::::;;;;;::;*??????;;;;:::::::;*++
;++*????????????+;;;;;;;:;;;+;;::;;::;;;;;;;;;;;;+*?%%?*+;;;;;;;;;+*+;
++++*??????????*+++**+++++++;;;;;;;;;;;;;;;;;;;++;+****+++;;;;;;;;;;;;
;++++*??*******+++*****+++++;+++++++;::;;;;;+++++;++++;;;;;;;;;;::::::
;;;;;+++++*****??????******++*******?*:;;;++++++;;;;;;;;;;::::::::::::
;;;;;;;;++****+++*?******************?+;;;++;;;;:;:::;:;;;:::::::::;;;
;;;;;++;;;;;;;;;++*******************++;;;;;;;;;::::::::;;:::::::::;;;
;+;;;;;;;;;;;;;;;;;;;+++****+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::;;;;+
;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++**+++++;++;++++

8. Lie down flat on your back for a gong meditation. 8 minutes. You will become weightless and enjoy it. Relax. Comments: Woman only has two problems—locked up pelvis and locked shoulders—otherwise perfect. This is to tune-up the nerves. If the nerves are not tuned-up how are you going to stand the pressure of time?

+++;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::::::::::::::::::;::;;;;;
;+++;;;;;;;;;;;;;;;;;:;;;;;;:::::::::::::::::::::::::::;:::;:;;;;;;;;;
;;+++;;;;:;;;;;;;;;;;;;;;;:::::;;;;;;;;::::;;::::::::::::::::::;;;;;;;
;;;+++;;;;:;;;;;;;;;;;;;;;;;;;+*+;++;;;;;;;;;::::::::::::::;;;;;;:;;;;
;;;;++++;;;::;;;;;;;;;::::::;**?*++++++;;;;::;::::::::::::::;;;;;;;;;;
;;;;;;+++;;;:::;;;;;;:::,::::*???*++++++++;;::;;;;;;:::::::::;:;;;;;;;
;;;;;;;++++;;;:::;;+:::::::::;??????****+++;;;+++++++;:::::::;;;;;;;;;
;;;;;;;;;;++++;;:;**::::::::;;????%S%??**+++*??*****++++;:::;;;;;;;;;;
+;++;;;;;;;;;+++++**;::::;;;;+???%%S%%%%%?*?%???*****++++++;;;;;;;::;;
+*??*+;;;;;;;;;;;+++;;;;;;;;++%%%%??*??%%%%%%%%%??*****;;;;;;;;;;;::::
+*?****+;;;;;;;;;;;++++++++**???+;;;;+++++++**??????**++;;;*?*+;;;;;;;
;;********+++***????????*********;;;;;;;;;;;;;;;+++++;;;;+*????+;;;;;;
+++*******************************+;;;;;;;;;;;;;;;;;;;;;+*?***??*;;;;;
++++*********?*****************???%*++;;;;;;;;;;;;;++*****??????%?+;;;
;;;++++++*?***?????????**??*??????*?**+++;;;++++*********??****??*+;;;
;;;;;;;;;;;++**********+++++++++++++++++++;+++++++;;;++++;+;;;;;;;;;;;
;;;;;;;;::::;;;;;;;;;;;;;;;;::;;;;::::::;;;;;;;;;;:::::;;:;;:;;:::;;;;

Yogi Bhajan • July 4, 1984 • From the Fountain of Youth

The Teachings of Yogi Bhajan ©2008

Page 176

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Advanced Abdominal & Navel Strengthening Kriya p.1

1. Alternate Leg Lift. Come lying down flat on your back. Have the arms by the sides with the palms down. Have the hands underneath the buttocks if needed. Inhale and lift the left leg up to a 90° angle to the floor with the toe pointed to the ceiling. Exhale as you lower the leg down. Inhale and lift the right leg up to a 90° angle to the floor with the toe pointed to the ceiling. Exhale and lower the leg down. Long Slow Deep Breathing. 3 minutes.

??*;:::::::::::;;;;;+++++++++*++;+++++*+;:;;;:::::::;:::::::::::::::::
%????;::::;;;+++++;*****************+;;;++;:::::::;;;;;;;;;;;;::::::::
%%%?+;;:;;*%*;;;;;:;+++;;;:::::;;;;:::;;;::::::::;;;;;;;;;;;;;++++++++
%%?;:::::;?%?+;:::::::::::::::::::::::;;::::::::;;;;;;;;;:::;;;;;++**?
+++;;:::;*****+;;:::::::::::,::::::::::;::::::::;:::::::::::::::;+*???
:::;;::+?***++;;;;:::::;;;;:;;::::::::::::;;++++++++;::::::::::;;;;;;;
::::::;;;;+;;::::;;+++;;;+++;;;;;;;;:::::;+++++++;::::::::::;;;;;;;;::
::::::::;;;::::;;++;;;;+;;;;;;;+;;;::::;;;;;;;;::::::::::::::;;;;;;:::
:::::::;;;:::;;;;;:;;;;;;;;;;;;+;+;;;;;;;:;;;::::::::::::::::::;;:::::
::::::;;;:::;;;;::;;;;;;;;;;;;;;;;;+;;:::;;::::;;:::::::::::::::;:::::
::::::;;:::;;;;::;;;;;;;;;;;;::;;;;;+;::;::::::;::::::::::::::::::::::
:::::;;:::;;;:::;;;;;;;;;;;;;::;;;;;+;;;::::::::::::::::::::::::::::::
::::;;:::;;;::;;;;:::::;;;;;::::;;;;;+;:::::::::::::::::::::::::::::::
::::;:::;;;::;;;::::::::;;;;:::::;;;;+;:::::::::::::::::::::::::::::::
:::;;:::;;::;;;::::::::::::::::::;;;;+::::::::::::::::::::::::::::::::
:::;:::;;:::;;::::::::::::::::::::;;;;::::::::::::::::::::::::::::::::
::;:::;;:::;:::::::::::::::::::::::;;;::::::::::::::::::::::::::::::::
::;:::;:::;:::::::::::::::::::::::::;;;:::::::::::::::::::::::::::::::
:;:::;:::;;:::::::::::::::::::::::::;;++:,::::::::::::::::::::::::::::
:;:::;::;;::::::::::::::::::::::::::;;;:::::::::::::::::::::::::::::::
::::;:::;::::::::::::::::::::::::::,;;:,,::,::::::::::::::::::::::::::
:::::::;:::::::::::::::::::::::::::,:;,,::,:::::::::::::::::::::::::::
:::;::;::::::::::::::::::::::::::::,::,,:,,:,,,:::::::::::::::::::::::

2. Cross Crawl. Remain lying down flat on your back with the arms by the sides, palms flat against the floor. On the inhale, bring the left knee up to the chest and at the same time bring the right arm onto the ground down back and behind you in a kind of straight arm backstroke motion. Exhale yourself flat. Inhale with opposite arm and opposite leg. Continue, inhaling through the nose and exhaling through the nose concentrating the breath’s energy at the navel point. 3 minutes.

???**********************************************************?????????
??******************************************************++*++*++******
???***********************************+++++++++**??*+++++++++++;+***??
???**********+++*******+++;;;;;;++;;;:::::::::;;+++++++++;;++*****??%%
*******++;;;;;:;;;;;;;;;::;;:::::::::::;;;::;;;;+++++;;;;;;+******?%%%
;;;+;;;;:;;;;;;;;;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;:::::+***??%%%%
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;:;;;;;;;:::::+**???%%%%%
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++;;;;;;;;;::::::;:;;:::::;+**???%%%%%%
;;;;;;;;;;;;;;;;;;;;;;;;;+++++;;;;;;;;;;;:;;;;;;::;::;++***????%%%%%%%
;;;;;;;;;;;;;;;;;;;;;;++*++;;;;;;;;;;;:;;;;;;;;;;;;::;+***?***++++++++
;;;;;;;;;;;;;;;;;;++;;++;;;:;;;;;;;;;;::;;;;;++;;;;;::;***+;:::;;;;;;;
+;;;;;;;;+++++;;;;;;;;;;;:::::;;;;;;;;+***+++++;;;;;;+*+++;::;;;;;;;;;
;;;;++******+;++++;;:::::::::;;;++++*+*?*+++;;;;++++*+;;;;;;;;;;;;;;;;
++**????**++++?%?*+;;::::::;;;;+++++*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
??**++++++;;;+*****++++;;++++*+++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
??****++++;;;*?**++++++++**++;;++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++++++;;++++++;;;;++++++++;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++;;;;;++++;;;;;+++++++;;+;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++;;++++;;;;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

++*******+*++++++++++++++++++++++++++++++++++++++++++++++++;;;;;;;++++
+++***??%??%??***********+*++++++++++++++++++++++++++++++**********+++
+++++++*???%%%%?*********************++++++++***********????******?*++
*+++++++++**?%%%%?************?????*************?????????**********+++
??************%%%%%?********************+**????*******************++*+
**************??%%%%?***???****??????***+++*?*****+**?***********+++**
+++++++****??****?%%%?**?SS%%****??**?**+;+**********?**********++++++
++++++*********+++*%%%?*%S%%%?*******???++++******????*********+++++++
+++++*****+++**++;+*????%S%%%%********??*+++**++*??*???*+****+++++++++
+++*****+++++**++;;+*****?%S%??*******??*++++**????**??****+++++++++++
++****+++++*****+;;;+*++***?????******???+++*??????********+++++++++++
+****+++++*+++++**+****+++***??*******???*++*?????****?***++++++++++++
****+++++++++++++++++***++++*****+++*+*??*++?%????****?+++++++++++++++
**+++++++++++++++++++++*++++++++++++***??*++?%**??***?*+++++++++++++++
*+++++++++++++++++++++++++++;;;;;+++*????*++??**??***?++++++++++++++++
+++++++++++++++++++++++++++;;;;;;;++***?%?+*??**??***+++++++++++++++++
+++++*++++++++++++++++++++++;;;;;;;+++**?%**??**?*+*+;;+++++++++++++++
++++++++++++++++++++++++++++++;;;;;+++***%**??**?**++;+;++++++;++;++++
+++++++++++++++++++++++++++++++;;;;+++++*??%*****+*++;;;;;++++;;;;++++
++++++++++++++++++++++++++++++++;;;;++++***********+;;;;;;;;+++;;;;++;
+++++++++++++++++++++++++++;;;;;;;;++++++++++++++++;;;;;;;;;;++;;;;++;
+++++++++++++++++++++++++;;;;;;;;;;;;;;;;;;;;;++;;;;;;;;;;;;;+++;;;;++
*+++++++++++++++++++++++;;+;;+;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;++;;;;++

3. Triangle Pose. Draw the knees up to the chest and rock yourself up. Slowly come standing up. Bring the feet approximately shoulder width apart, the feet creating a right angle to the plane of the body. Bend from the waist and place the hands on the floor. Hands are narrower than shoulder width apart. Have the thumb tips touching if possible. Elbows and knees are straight and the head is in line with the upper arms. Tilt the pelvis forward and push down through the shoulders, keeping equal weight on the hands and feet. Hold the position. Long Slow Deep Breathing. 3 minutes.

::::;::;;::::::;::::,::::,::::::,:::::::::::::::::::;;++::;;;;:,,,,,,:
;::::;;;;::;:;**+;:::::::::::::::::::::::::::::::::;**++:+*+++;::,,,:;
::;;;;;;**+::+???+;++;;::::::::,,:::::::::::::::;+++***+:**++;;::::::;
::;;;;;;??*+;+??**;+?**;:::,:::::::::::::::::::+******+;;**+;:::;+;:::
;;;;;;;;*?**++?***++?**+;;::::::::::::::::::::;****??*++*?++;::;*?;:;:
;;;;**;;+****+??****?***+;;::::::::;;;::::::::+?***%?***%?*+::+***;;;:
::;;+?*+;+???????*?*%???*+;;;:::::;;;::::::,::+??**%?*+?%?*+;*?**+;;::
::;;;+??*+??*?S??*????***+;;::::;::;::::::::,:+??**%?*+?%*++??***+;;;;
;;;;;;+?**??**%??*?S??***+;;::;::::;::::::,:::+??**%?***%*+*?*+*+;;:::
;;;;;;;*?*????????*%??***+;;;;;:::;::::::::::;*???*???***?*****+;;::::
:;;:;:;+???????%??????***+;;;;;;;+*++*+++;;;;;*???**???******+*;;;::::
:::;;;;;*??????%???????**++;+*????*?**?**?*+;+?????********++++;;:::::
;:;;;;;;+??????????????***+*???**++;;+*??***?%%??*??******+++++;;:::::
;;;;;;;;+??????????????*?????**+;;;;;;++*?**??????*******++++*+;;::::;
;;;;;;;;;+???%????????????***+;;;;;:;;;;;+*??**???????*****++*+;::::::
;;;;;;;;+*%%%%???????????**+;;;;::;;;;;;;;;;++**????????******+:,:::::
;;;;+++;+?%%%????????****+;::;;;:;;:;;::;;:::::;+*?%%%??????**;:,:::::
;;;;+;++*?%??%%%????*+**;;;::;;;:;::::,::;::::;;++*?%%%??????*+,,:::::
;;;+++++*?%%%%%%%??*+++;;;;;;;:::::::::::::::;+++***?%%%??????*:,:::::
;;;;++++*%%%%%%????*+*+;++;;::::::::::::::::;+++++++*%%%???????;,:::::
;;;;+++;*%%%%%%???*++++++;;::::::::::,,::;+;;;;;+++++?%%%??????*:::::;
;;+;;+++?%%%%%????*;;+;;;::::::,::::::::;;;;;;;;;;;;:;%%%%??????+:::::
;;;;;++*%%%??????*+;;;;:;:::,::::::::;;;;;;;;;;;;;;;::?%%%??????*;:::;
;;;;;++?%%%%?????*;;:::::::,,::::::;;;;;;;;;;;;;;;;;;:+%%%%??????+:::;
;++;;;+%%%%%?????+:;::::::::::::::::;;;;:;;;;++;;;::::;%%%%%?????*;:::
++++;;?%%%%?????*+::::;::::::::::::::;;;+;;;+;;;:::::::*%%%%??????*;::
;;;;;+%%%%??????*;:;;;;:;::::::::::;;;;+;;;;;;:::::::::+%%%%??????*+::
;++;;?%%%%??????*;:;;;:;;:::::;;;;;;;;::;;;:;;;;;;:::::;%%%%%%?????*;:
++++*%%%%%??????*;;;;;;;::::::;;::::;:;;;;::;;;;;:;:;:::?%%%%%%?????+:
++++?%%%%%%?????*;;;;;;:::::::;;:;;;;;;;:::;+;;;;;::;:::*%%%%%%%????*;
+++*%%%%%%%%????*;;;;;;;::::::;;;;;;;;:::::;;:::::::::::*%%%%%%%????*+
+++*%%%%%%%%????*;;;:::::::::;;;;;;;;;;;;;::::::::::::::+%%%%%%%%????*
+++?%%%%%%%%????*;;;;;;;;::;;;;++;;;:;;:::::::;;;;::::::;%%%%%%%%????*

The Teachings of Yogi Bhajan ©2008

Page 177

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Advanced Abdominal & Navel Strengthening Kriya p.2

4. Cobra Pose. Come lying down flat on the stomach. Bring the chin on the ground with the palms down on the floor underneath and slightly forward of the shoulders. Have the legs together, tops of the feet on the ground. Now inhale and raise the head up, chest up and now smoothly push yourself up. Make sure the arms are shoulder width apart, elbows a little bent, fingers pointing forward, shoulders rolled back and down, chest high and head back. The whole pelvic area is on the ground. You can be resting on the forearms, if it is more comfortable for you. Hold the position. Long Slow Deep Breathing. 2 minutes.

***+++++++++*+++++++++++++++++++++++++++++++++++++++++++++++;;;;++++++
*?%????????******+++++++++++++++++++++++++++++++++++++++++++++++++++++
****?%%%?%S%%?*********+++*******???*?*++++++;;;;;;;;;;++++++++++++++*
**********?%%%?***?????%???*+??***++++;;;;;;;;;;;;;;;;*+++++++++++++++
??*****+***?%%%%?*????%?***++++++++++++++++++++++++++;*****+++++++++++
*++++***?????%%%%%???**+++++++++++++++++++;;;;;++++++;***+++++******??
%?******?????%%%%%%?*+++;;;++++++++++;;;;;;;+;;;;;++;+++++*******??*?%
SSS%???*******%%%%?*++;;;;;;;;;;+++;;;;;;;;;;;;;;;++++++++*****?*+++?%
???%%%%???****%%%%?*++++;+++;;;;;;;;;++++;;;;;;;;;;;+;+;;;++++**++**??
*??????*******%%%%?++++++++++++++******+++++++;;;;;;;;;;;;;++++***+***
????***************+++++++++******?*++++**++;;;;;;;++++++++++++++++++*
??**********?**++**++++++**********+++***+;;;+++++++++++++++++++++++++
**********?***+++*+++++++++++++**++++**++;+++++++++++++++++++++++++++*
********?**+**+++++++++++++++++*++++*+++;+++++++++++++++++++++++++++++
*******?**++?++++++++++++++++++++++++++;++++;+++++++++++++++++++++++++
*********++?%*+++***+++++++++++++++++;;++;;;++++++++++++++++++++++++++
*******+++*%??%%?****+++++++++++;+++;;++;;;;++++++++++++++++++++++++++
******++*?%%%??*++**+*+++++++++;++++;++;;;;+++++++++++++++++++++++++++
*****+++%%%%?++++++++++++++++++;+++;;+;;;;++++;;++++++++++++++++++++++
****++++?%??++;;;;;;+;;+++++++;+++;;+;;;;+++;;;;;;++++++++++++++++++++
***+++***???+;;;;;;;+;+++++++++++;;++;;;;++;;;;;;;;+++++++++++++++++++
***++****+***;;;;;;;;++++++++++++;++;;;;++;;;;;;;+++++++++++++++++++++
***+****++++++++++++++++++++++++;;+;;;;++;;;;+;;;;++++++++++++++++++++

*+++++++++++++**;;;;;+++++++++;+++++;++;;;;;;;;;;;;;;;;++;;;;;;;;;;;;+
*???**********++;+;;;;;;;;;;;;++++++++++++++;;;;;;;+++;;;+;;;;++++++++
***?????????*?*+++;;;;;+++++++;++++++**+++++++++++++++++;;;;;+++++++++
*******??*****%??*****************+**+**++;;;;+++++++++*+**+++++++++++
*+++**********??***%%??*********++++*++;;;;;;;;;;;++++****?****+++++++
+++***????*********?%??*******+++++++;;;;;;;;;;;;;;;;;++****??*+++++++
?******????*********?%?*********++;;;;;;;;;;;;;;;;;;;;;++**??%%?++++++
S%%??***++*?*********%?*+****++;;;;;;;;;;;;;;;;;;;;;;;;;+**????%%?*+++
%?%%%%%?****?********%?*+*+++;;;;;;;;;;;;;;;;;;;;;;;;;;++*?%%%??%%%*+*
???****************???*++++;;;;;;;;;;+***+;;++++;;;;;+*??%%%%%???????*
?***************+++++++++;;;;;;;;;++**+;;+++++++++++++??%????+++++++++
****************;;;;++;;;;;;;;;;++*++;;+++++;;;;++++++?%%????+;;;;;;;+
************+++++;;;;;;;;;;;;++++++;;;++++;;;;;;++++++*?%%%%*;;:;;;;;+
******??*++++++++++;;;;;;;++++++++;;;++++;;;;;;;;++++++???*?*;;;;;;;++
*****?**++++++*++++++;;++++++++++;;;++++;;;;;;;;;;;;;+;+*+;;+;;;;;;+++
***?**+++++**+++++++++++++++++++;;;+++;;;;;;;;;;;;;;;;;;;;;;;;++++++++
**?**+++++**++++++++++++++++++++;;++++;;;;;;;;;;;;;;;;;;;;;+;;++++++++

5. Yoga Crunch. Roll back over on the back. Bring knees up and have your feet flat against the floor. Make the hands into a basket by interlacing them and placing them behind the head. We are going to be doing a six-count movement both up and down. Lift the head off the ground and remember to just support the head with the hands; do not pull with the hands or arms. Tilt the pelvis so that the lower back is flat against the floor. Keep the lower back flat throughout the exercise. In this position, inhale slowly, exhale and slowly curl up tightening the abdominal muscles. One…two… three… four… five…six. Now inhale and slowly loosen the abdominal as you go back.

One…two…three…four…five…six. Keep the head up in both positions. This will help you keep the lower back flat against the floor. Continue, go slow and concentrate your breaths’ energy right at your navel point. Imagine as though you are breathing in and out through the navel. This will help you concentrate on this area of the body. 2 minutes.

The Teachings of Yogi Bhajan ©2008

Page 178

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Advanced Abdominal & Navel Strengthening Kriya p.3

6. Stretch Pose. Lie flat on the back. Lift the upper back and shoulders off the ground, keeping the lower back flat against the surface. Bring the arms up over the trunk of the body with the hands about shoulder width apart. Lift the legs up with toes pointed away from the body and level with the eyes. Keep the heels lightly resting on the ground, if needed. Breath of Fire. 3 minutes.

?*+;;;++;;;;;;;;;;;;;;+;;;;;;;;;;;;;;++;;;;;;;;;;++;;;;;;;;;;;;;;;;;;;
??*+++;;;;;;;;;;+;;;;++;;;;;;;+++++++++;+++++++++++;;;;;+++;;;+++;;;;;
??%???**+++++++++++*****++++++***++++++++++;;;;+++++++***++++++;;;;;;;
%%?%%?*++++++++++***++++;;;;;;;;;;;;;;;;;;;;;;;;;;++*****++++++++++++*
%%%%%?++*++++++++++++++;;;;;;;;;;;;;;;;;;;;;+++**????***+;;;;+++*????%
S%%%%%?*+++++++++++++++;;;;;;;;;;;;++++*****??????**++;;;;;+**+++*??%?
****???*++++++++++++++++;;;;;;;;;;+********++++++;;;;::;++*???*+++++*+
++******++++++++++++++++;;;;;;;;++*++**+++******++;;;;;++*????+;;;;;;+
++*****++++;;;;++++++;;;;;;;;++++*********++++;;;;;;;;;;;;*???*;;;;;;+
++++++++++;;++++++;;;;;++++++++++++;;;++;;;;;;;;;;;;;;+++;;+*?*;;;;;;;
+++++++++++++++;;;;+++++;;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;;;
++++++++++++++;;;++++++;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

++++++++++++++++++;+++++;;++++++;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++**
+*+++++++++++++++++;+;;+++++++*?*************+++;;;;;;;;;;;;;;;;;;;;++
?**++++++++++++++++++++++++++***?????????????????***?*+++++++;;;;;;;;+
S%?***++++++++++**??*??????????****????*++*****??????+++++*++;;;;;++?%
SS%*+++*****************?******+++++++++++;;;++++***+++++++??*+;;;+%SS
SSS%?***++***********+++++;;+++;;;;;;;;+;;;;;;;;;;;;;++++;*SS*+;;;;*%?
???%%%???**********+;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+??%?+;;;;+++
***++*???*********++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+**?????+;;;+++
*****??*****+*++++++;;;;;;;;;;;++;++;+++;;;;;;;;;;;;;++++*????%?+;++++
***???****+++++++++;;++++++**???**++;;;+++;;;;;;;;+++++++++*???*++++++
**????*+++++***++;;++++++++**++++***++++*+;;;;;;++++++++++++++;;++++++
*??****++++***+;;+++++++++*?***++++*?*+++*+;;;;;;;;;++++++++++++++++++
****++++++**++;+++++++**?***++*+**++*%?*++*+;;;;;;;;;;+++;;;++++++++++
*?*++++++**++;++++++++++++++++++++*++****+++;;;;;;;;;;;;++;;;+++++++++
?*++*+++**+++++++++++++++++;+++;++++++++*++++;;;;;;;;;;;;+;;;+++++++++
**+*+++**++++++++++++++++++;++;;++;;+++++++++;;;;;;;;;;;;++;;;++++++++
****++**++++++++++++++++++;;++;;++;;;;;;++++;;;;;;;;;;;;;;+;;;;;;+++++

7. Leg Thrusts. Remain lying on the back. Bring both knees to the chest. Have the arms by the sides with the palms down.Place the hands underneath the buttocks if needed. Inhale and thrust the left leg out so it is about 12” off the ground with the toe pointed away from the body. Exhale and switch legs. Use Powerful Deep Breaths. 2 minutes.

8. Bow Pose. Roll over on to your stomach. Reach back and catch the tops of the feet or the ankles with the hands. Push out with the shins and pull in with the arms keeping the elbows straight. Lift the chest and thighs off the ground. Head is up and back. Hold the position steady. Long Slow Deep Breathing. 2 minutes.

++++++++++++++++++++++;;++++++++++++++++++++;+++++++++;;;;;;;;;;;+++++
+++++++++++++++++****++++++++++++++++++*?**+++*****????***++++++++++++
+++++++++++*******+++;+++;;;;;;;;;;;;;;+***+++++++++++***?*****+++++++
+++++++++++*****+++;;;;;;;;;;;;;;;;;;;;;;;+;;+++++++++++++++**++++++++
+++++++++++++++***++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++*****++++++;;
?***+*++++++++***++++;;;;;;;;;;+++++;;;;;;+;;;;;;++++++++***++***+++++
****++++++*********+***++++++**+**++++++++*++*+++*****?????*++++++++++
**+++++**?%?*+++****????**********++++++++*+++++**++++****++++++++++++
+++**???%%%?+;;;;+++?????????***+++++++++;;;++*******+++++++++++;;;+++
++***%%%%%?%?++++;;;***??????%???*+++++;;;;;**++++++*+++++++;++;;;;;++
****?%%%**********+++++*????????%%%?*+;;;;+**++;+++++++++;;;;;;;;;;;;+
***+*%?*++++++++++++;;+++++*???????????*++%??****++++;;;;;;;;;;;;;;;;+
**++*?+++++++++++++;;;;;;;;;+++****???????%%%%%%?*+;;;;;;;;;;;;;;;;;;+
+++++++;;++;;;;;;;+;;;;;;;;;;;;;++++*?%?*?****???*;;;;;;;;;;;;;;;+;;;+
+++++++;+;;;;;:::;;;;;;;;;;;;;;;;;;;;+???*******+;;;;;;;;;;;;;;;;;;;;;
+++++++++;;;;;::;;;;;;;;;;;;;;;;;;;;;?%?*+*++;;;;;;;;;;;;;;;;;;;;;+;;+
+++++++++++;;;+;;;;;;;;;;;;;;;;;;;;+%%?*++;;;;;;;;;;;;;;;;;;;;;;;;++;+
+**++++++++++++;;;;;;;;;;;;;;;;;;;;;***;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++

9. Rest On Stomach. Rest with normal breath on the stomach, arms by the sides with the head turned to the side. 1 minute.

????+;::;;;;;::::::::,,,:::::::::,::::,,,,,,,:,,::,,,,,,,,:::::;::::::
???*;::::::::::::::::::::::,,,::::::::,,,,::::,:::::,,::,:::::::::::::
*++;;:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
+;;:::::::::::;::;;;;;;;;;;;;;;;;;;;+;;+++;;:::;;;::::::::::::::::::,:
;;;;:::::::;;;;;;;***?**?****+++++**++****+;::,::::::::;;;::;;;:::::::
+;;;+****+*+;;;;;:;+++++**+++;+;;+*++;++;:::::,::::,,::;;;;;;;;;;:::::
?*+*%%???*S+:;;::::;;;;;;;;;:::::;:::::::::::::::::::;;;;;;;;;;;;;;+++
%%*?%%?***%+:::::;:,,::,,,:,,:::::::::::::::::::::::;;;;;;;;:;;;;;+*??
%*;;++****?*::::::,,,,,,,,,,,::::::::::::::::::::::::;;;;;;++;++++*???
%+;::::;;+?*+::::,,,,,,,,,,,,::::,:::::::::::::::::;;;;;;+++****++*???
%*:::::::;;;++::::,,,,,,,,,,,::::,,,,::::::::::::::;;;;;;;;;;;++:;????
%?+::::::;:::::::::,,::::::::::::::,:::::::::::::::::::::::::::;+**+++
%??*+;;+**+;;::::::::::::::::::::::,:,,,,:,:::::::::::::,,:++++*+;;;;;
++++****?****+;;;;+++;;;;;;;;;;;;;:::;;+;:::::::,::::::::::::::::;;;;;
++;;;;;;++++;;;;;;;+++*?*++;;;;;;;+++++::::;;::,,:::::::::::::::;:;;;;

TheTeachings of Yogi Bhajan ©2008

Page 179

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Advanced Abdominal & Navel Strengthening Kriya p.4

%%%??**+++++;;;;;;;;;;++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++
***++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++
+++++++++;++;++++;;;;;;;;;;;;;;;;++;;;;;;;;;;;;+++++;;;;;;;;;;;;++++++
+++++++++++++++++++;++++++++++++++++++++++++++;;;+++;;;;;+;;;+++;+++++
+++++++++++++++++++++++++++++++++++++++++++++++++;;;;;;;+++;;+;;;;;;;;
**??%%????????????????********+**+++++*++;;;;;;++++++;;;;++++++++;;;;;
++*+*?**+****?????%%%%%%%%??%%?%????%?+;;;;;;;;;;+******++++???*++;;;;
**++++;;;;;;;;;++***?????????%%SSSSSS?+++;;;;;;;+++++*****?*+**+++;;;+
+++++++++++++++++**?*++*?*++;++*?%??*++++++++;;;;;;;;;+***+;;++;+++;;+
*+++++++*******??%%?;;;;;;;;;;;;+++++++;;;+++++++++++*+++;;;++++++++**
S%%?***++;;;;;;;;;++::::::;;+*+;;;;;;;;:::;;;;;;;;;;;;;;;;;;;;++++**++
????????***+++++***+++;::::;+?*+;;;;;;;:::::::::::::::;;;;;;;;;;;;;;;+
++++****++++++++++****+:::;;;++++;;;;;;::::::::::::::::;;;;;;;;;;;;+++
******++++++;+++**+;;;;;+++++++++*+;;:::::::::::::::::::;;;;;++;;;;;++
**?*++++++++++*++;;;;+++++++++++++++;;;:::::::::::::;;;;;;;;;;;++;;;++
*?*++++++++**++;;;;+++++++;;;;;+;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;++
?*++++++++**+;;;;+++++++;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;++

10. Baby Pose Arms In Front. Push yourself up so that you are on the heels and place the forehead on the ground. Have the arms stretched out in front of the body on the ground with the hands shoulder width apart. Relax in this position with Normal Breath. 1 minute.

11. Camel Pose. Rise up out of the position and come up on to the knees. Reach back and place both hands on the heels. Arch the pelvis forward; keep the shoulders back and chest high. Either let the head fall all the way back or keep the chin on the chest.

;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;;:;;;:;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;+++;;;;;;++++++++++;;;;;;;;++;;;:;;;;;;;;;;;;;;;;
++++++++;+++++++++++++++++++++++++++++++++++;+++++;;;;;;;;;;;;;;;;;;;;
++++************??****++++;+++**********??*********++;;;;;;;;;;;;;;;;;
+;;+*??***++++++++***+;;;;;;++++****+*++??*++++***+++;;;;;;;:;;;;;;:::
;;;;+?***+++++;++;+*+;;+;;;:;+;;+?**+*+*??*??+;;;;;++;;;;;;;;;;;;;;;;;
;;;;+??**++++++++++;;;;;;;;;;++*+**++*??????+;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;+??*+++*+++++;;;;+++++++*???????*??????*++*+++;;;;;;;;;;;;;;;;;;;;
;;;;;***+++++++?*;;;++*+++++*????***?%????%?*+++;;;;;;;;;;;;;;;;;;;;;;
+;;;;+***++++*%?+;;;*?**+++*???******??????++++;;;;;;;;;;;;;;;;;;;;;;;
+;;+;+*?*+++*?%+;;;+******+++***+++++?????*+++++;;;;;;;;;;;;;;;;;;;;;;
*+;;++*?+++**??+;;++++++++++********?%??%***+++++;;;;;;;++;;;;;;;;;;;;
*+;;+;*?++***??;;;++*+++*******??*++*%??%?**+++;;;;;;;+++++++++++++++;
**;;+;+++****??;;++++*+**********+++*%??%?+++;;;;+++++++++++++++++++++
**+;++;+*?***?*;;++****+*+*****++++**%?%%%*+;+++++++;+++++++++;;;;++++
+++;++;;*?*****;;++***+++++**+++++***??%%%*+++++++;;+++++;+;+;;;;+;;++
+++;++;;*******;+++***++++**++++++***???%%?+++++++++++++++;;;;;;;++;;+
++++++++******+;+++***++++++++++++++*????%?++++++++;;;;;;+;;;;;;;;;;;+
+++++++++******++++**++++++++++++++++?%???%*++++;;;++;+;;;;;;;;;;;;;;;
+++++++++****+*++++**++++++++++++++++??????*++;;;;;;;;;;;;;;;;;;;;;;;;
+++++++++***++*++++++++++++++++++++++??????*;;;;;;;;;;;;;;;;;;;;;;;;;;
+++++++++******++++++++++++++++++++++*????%?;;;;;;;;;;;;;;;;;;;;;;;;;;
+;;;+++++*?**?*++;++++++++++++++++++++*????%*;;;;+****+++;;+;;;;;;;;;;
+;;;++;+;;**??*;+;;+++++++++++++++;;++;*???%%+;;*??**+******+;;;;;;;;;
;;+;;;+;;;:;++;;+;;+++***+++++++;;;;;;;+????%?+*?????***+++;;;;;;;;;;;
+;;;;;;;;;;;;;;;;+++++*%%**?**+;;;+****?????%%%???*+;;;::::;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;+;;+*?*+***??***????????????*+**++;::::::::;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;+++++****?*****??*???**+++++*++;::::::::;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;++****?*++**++*?*++;+++++++;;;::::::::;;;;;;;;
;;;;;;;;;;;;;;;::::;:;;;++++++*+++++++**++++++++++++;;;::::::;;+;;;;;;
;;;;;;;;;;;;;;;:::::::;;;+++++;;;;+++++*+*++;++++++?*+;::;;++*?*;;;;;;
;;;;;;;;;;;;;;;;;:::::::;;;++;;;;+++;++*++++;;;;;++?%?*+*????%?+;;;;;;
;;;;;;;;;;;;;;;;;;;;:::::::;;;;;;;;;+++++;;;;;;;;;+*?????????%+:;;;;;;
;;;;;;;;;;;;;;;;;;;;;;::::::;;;;;;;;;;;;;;;;;;:;;+*********?*?+;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;::::::;;;;:;;;++****++******;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::;;;;;;;;;;;;+++;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

12. Baby Pose. Push yourself up so that you are on the heels and place the forehead on the ground. Have the arms by the ankles with the palms up. Relax in this position with Normal Breath. 1 minute.

13. Deep Relaxation. Come out of position and rest on your back. Lie down flat, have the arms by the side palms up, with the eyes gently closed and the breath soft and normal. Have the knees up slightly for comfort, if needed.

;;;;;;;;;;;;;;;;;;;;;;;;:::;;;;;;;;::::;:::;;;:;::::::::::::::::::;::;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;:::;;:;;;;;
;;;;;;+;;;;;;;;;++;++;;;;;;;;;;;;;;+;;;;++++;;:::;;;;:;::;;;;;;;;;;;;;
;;;;;;++;;++++++++;;+++++++++++;+*+++++++++++;;;;;;;;;;;:;;;;;;;;;;;;;
;;;+;;;;;;;;+++++++++++++++**+;++*+;;+?%%SSS%??%?****++;;+++++***+;;;;
;++++++++++++**+++*******???*++***+**?%SSSS%%%???****??*?***????%?+;;;
;++++*+++++++?SS%%SS%%??????%%SSSSSSS%%%%%??*****????%*+*???%%?***+;;;
;++++++++;;++*SSSS##SS%?****?%??????****?******?????%S*++*???*++;;;;;;
+++;;;;;;;;;++%%SS##?*++++;;*?*****++********??******%*++++++;;;;;;;;;
;;;;;;;;;;:;;;??%SS*;+;;;;;:;*+++++;;++++++++++*+++++?++;;+?*+;;;;;;;;
;;;::;;;:;::;;???S?;;;;;;;;;::+++++;;::::::;;;;;+**+**++;++;+;;;;;;;;;
;;;:::::::::;;%%?%+;;;;;;;;;;;;;;;+++;;::;;;;:;;;;+++;;;;+;;;;;;;;;;;+
++;::::::::::;S%??;;;;;;;;;+;;;;;;;++***++;+++++;;;;;;;;;;;:::;;;;;;;+
;;;;:::::::::;?**?;;;::;::;;;:::::;;;+++*++++++*++;;;;;;;;;::;;;;;;;;;
;+++*+::::::;;;;;++::;;;;;;;::::::::::;;;;;+;:::;;::::;;;;;;;;;;;;;;;;
++**+;;:::;;;;;;;;+;::;;;;;:::::::::::::::::;;;:::;;;::;;;;;;;;;;;;;;;
**+;;;;;;;++;;;;;;;;;;:::::::,:::::::::::::::::::::::::;;;;;;;;;;;;;;;
+;;;;;;;+;;;;;;;;;;;;;;:::::,,,,::::::::::::::::,::::::;;;;;;;;;;;;;;;
;;;;;;++;;;;;;;;;;;;;;;;;:::,,,,::,,,,,,,:::,,,,,:::::;;;;;;;;;;;;;;;;
;;;;;++;;;;;;;;;;;;;;;;;;;:::,,,,,,,,,,,,,,,,,::::::;;;;;:;;;;;;;;;;;;
;;;+++;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;
;;++++;;;;;;;;;;;;;;;;;;;;::;;;;;:::;;:::::::;:;;;;;;;:;;;;;;;;;;;;;;;

Benefits: This kriya will center, strengthen, and balance the energy at the navel point. Strong navel center energy gives you boundless energy and the ability to transform yourself at will. It is excellent for athletes, as it will help improve any performance in practice and in competition.

The Teachings of Yogi Bhajan ©2008

Page 180

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Aad Naad Kriya

Posture & Mudra: Sit with a straight spine in Easy Pose. Interlock the fingers with the right index finger on top of the left index finger. The heels of the hands are joined and the thumbs are together and stretched back so that they point straight up. Relax the arms down with the elbows bent. The forearms are pulled up and in toward the chest until the hands are positioned in front of the chest between the solar plexus and the heart. Keep the thumbs stretched back.

:+?%S%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%SS%%%?????%??%%%%%%%%%%%%%%%?%%*;::
+%%%%%%%%%??%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%?%????????%%%?%%%%%%??%%?*
?%%%%%???%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%S###S%%?%%%%%%??????%%%%%%%?%%
%%??????%%%%%%%%%%%%?????%SSSS%%SSSSSSS#S###SSS%%%%%%%%%???%%%%%??????
%%??????%%%%%%%%%%%%%%%SSSSSSSSS##S##S#####SSSSSS%%%%%%%%%%%%%%%%?????
?%????%%%%%%%%%%%%?%%%%%%%%%??**+;;;;;;++*?SSSSSSSS%%%%%%%%%%%%???????
+*??%%%%%%?????%%%%%%%%%%?+::,:,,,,,::;;:,,:;*%SSSSSSS%??%%%%%%%%%????
+;++**?????????%%%%%%%?*;:::;;;;;;;;;;;;::;:::;+*?%%SSS%%%%%%%SS%%%???
+++;;+++**++********+;;:;;;;;;;;;::::::::::::;;;+;;+++++******??*****+
***+++;;;+++;+++++**++++++;;:::::::::::::::::::::::;::;;;;;;;:;;;;;;++
+++**+;++++++*?******?+++++;::::::::::::::::::::;;;;;+**??+;;;;;;;;;++
;;;+*++++++*??%%%%%???*+++**;:::::::::::::::::;+**???%%%?**++;;;;+;+++
;;;;;++++++***???%%%%???*++**;:::::::::::::;+*???%%%??****+++;;;;+;+++
++++++++++*?????****??????**?+;::::::;;:;;+??????**+++******+;;;;;;+++
;+++++++++*??*****+*+***??????+;;;;;;;++*????**++++++++++***+;;;;;;;++
;;;;++++****??*+*****************+;+*******+++++++++++++++:::+;;;;;;++
++++++++***;::,::;;;;+******?*??+++++*****+++++;;+;;;;:,,,,,:+;;++;+++
+++;++++***;,,,,,,,::;+;:;;++*?**+++++***++;;;:,;;:::,,,,,,,:++;++;+++
;;;;++++++*+:,,,,,,::;;;::::;;++**+++*++;:::::,::;;:::,,,,,,;+;;++;+++
;;;;+++++++*;,:,,,:::;;;::::::;**+++***;:::,,,,::;:::,,,,,,,++;;;;;;++
;;;;;++++++*+::,,:::::::::::::;*?*++;+;;::,,,,,:::::::,,,,,:*++++;++++
;;;;;++++++++::::::::::::::::::;;*+++:,:::,,,,,,:,,::::,:,,;*+;;;+++++
++++++++++++*;:::::,,:,:::,,,,:::+++;,,:,,,,,,,,,,,::,:,,,:+++;;;;;;++
+;;;+;+++++++*:::::,,:,:,:,::,:::;;:;,,,,,,,,,,,,,,::,,,,,;++;;;;;;;;+
;;;;;;;;++++++;:::,,,:,:,:,::,,:,,:,,,,,,,,,,,,,,,,::,:,,:+++;;;;;;;;;
;;;;;;;;+++++++;::,,,,,:,::::,::,::,,,,,,,,,,,,,,,:::,:,,;++;;;;;;;;;;
++++;;;;;+++++++;:,,,,,:,::::::::::,,,::::::,,,,,,:,,,,,:++;;;;;;;;;;;
;;;;;;;;;;;;+++++:,,,,:::::::::::::;;;:,,,::,,::,,:,,,,;+++;;;;;;;;;;;
;;;;;;;;;;;;++++++;:::::::::::::;*?%%%?*:,::::::::::::;+++;;;;;;;;;;;;
;;;;;;;;;;;;+++++++++++;;;:::::+S######S%;,::::::::;++++++;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;+++++;;;;;:;S##%%S?%##%::;;;;;;;;;+;;+;;;;;;;;;;;;;
;;;;;;;;;;;;++;;;;+++++;;;;;;;%#%%?????%%#*;;;;;;;;;;+;;++;;;;;;;;;;;;
;;;;;;;;;;;;++;;;;++++;;;;;;;+S?+*?%%?*+*%%;;;;;;;;;;;;;;+;;;;;;;;;;;;
;;;;;;;;++;+++++++++++++;;;;;*?+;;++;;::;+%+;;;;;;;;;;++++;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;+;;;;;;;:**+++*;;+++;+?+;;;;;;;;;;;;++;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*???%%++%?**+*;:;;;;::;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;++++;;;;;;;;;;;;;::+???*++****+:,:;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::,,:,,,,,,:::;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;+;;;;;;;;;;;++++;;;;;::::,::::::;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;+++++++;;;+;++;+;+++;;;;;;;:::::::::;+;;;;;;;+++++;;;;;;;;;;;;
;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;:;;;;;;:;;;:,;;;;;;;;;;;;;;;;;;;;;;;+;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::,:;;;;;;;::::;;;;;;;;;;;;;;;;;
;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;::,,,::;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;

Breath: Deeply inhale. Completely exhale as the mantra is chanted once.

Eyes: Closed.

Mantra: Chant the following mantra as the breath is completely exhaled: RAA RAA RAA RAA MAA MAA MAA MAA SAA SAA SAA SAT HAREE HAR HAREE HAR

Time: Continue for 11 minutes

To End: end with a deep inhale, suspend the breath at least 15 seconds. Exhale through the mouth. Repeat 3 times. When practicing this meditation at home, you can extend the time to 31 or 62 minutes, or longer.

Yogi Bhajan • April 23, 1978

The Teachings of Yogi Bhajan ©2008

Page 181

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Adjusting the Centers of Interconnection and Intercommunication

:::,:::,::;;:,,,,:,,:,.,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::,:::,,::::,,,:::,:,.,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,:,,::::::::::::
:::::::::+++++;:;+++::,,,,:,,:::::::::,,,,,,,,,,,,,,,,,,,:::::::::::::
::::,,,:;?SS%?;:::++;;;;:::::::::::::::::,,,,,,,,,,:::,,::::::::;;;;;;
++;,....:*%%*+;:::;;++++;::::::::::::::::::::::::::::::;;;;;::;+++++++
;::::,..,+?+;;;;;;;;+++;;;;++;;:::::;;;;;;++++;+;++;::::::;;;;;;;+**++
:,,,::,,,,::;;;;;;+;;;;;;;;;+++**+::::::;;;;;;;;;;;;,,,,,,:;+**?****++
.............,,,,,,,,,,,,,,,,,,,::::::,:::;:::::::::,......,;;;;++++++
:,,...,,..,....,,,,,,,,,,........,,.........,.,,::;:,,,,::::;;;;;;++++
;;::::;;::;:::;;;;;;;;;;;;;;;;::;;;;;;;;;;::;::::;;;;;;;;;:;;;;;;;;;++

1. Lie flat on your back with your feet and legs together, crossing your wrists over your chest like a mummy. Completely relax for 1 minute. Stay in the position, keep relaxed, and begin pointing and flexing both feet at the same time. Coordinate breath and movement. Move quickly. The breath should be heavy and loud. (If your feet and breath are not moving together, then your temples are out of position.) 4-1/2 minutes. If you feel pressure at the temples while you are doing this exercise, then slow down the movement.

;:;;;;++++**+++++++++;;;++;;;;;;;;;::::::;;::::::::::::::::;;+++;;;;++
****++++;::::;;;:::::,,::,,,,,,,:,,,,,,,,,::::::::;;;;;;;;++;;++++++;+
**+;;;;;;+;;++;+;;:,::::,,,,:,,:::,,,::::,,,,,,,,,,,,,:;;;;++;;++++++;
*+,..,::*%%%?*;:;+:,,,::,::::::::,,,,,:,:::::::::::,,,,::::;;:::++;;;+
+:,...,:*???+:::;;::::;:::,,,,::,,,,,,,,,,:,,,,,:::;::::;;;::::,,,,:;;
++;:,..,;*+;:::::;;;;+;:::::::::::::::::::::::::::;:::::::::;;;;:::;++
::::,,,,,,::::::::;;;;:::;;;::::::::::::::::::::::;;:::::;++*++*??**++
........,,,:::::;;:::::::::;;;;::,::::::::::::::,::,.....,:;;;;;++++++
.....,,,,,..,,,,,,,,,.,,,,,,,::;:::::::,,,,,,,,,,,:,.......,;;;;;;;;++
...............................,,,,,::::::::::,,,,:,.....,,:;;;;;;;;;+
,........................................,,,,::;::,,...,:::::;;;;;;;;;

:::::::::::;;;:::::,:::::::,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::
++++;:::::;++++++;;;:::::;;;;;;+;;:::;:;::::::::::::::::::::::::::::::
*****++++++++;;;;;::::::::::::::::,,::::::,,,,,:,,::::::::;;;;;;;::;++
+;::;;;;****?+::;+:,:::::::::::::::::::::::::::::,,,.......,,,,:::::;+
+,..,:;*%%%?+::;;;::,,::::::::::::::,,,,,,:,,:::::;::::,,,,,,,,,:;;;;;
*:,..,:+??*;:::;:;::;;;:::::::::::::::::::::::::::;:;:::::::;;;;+;;;;;
**;:,,,:++:::::;;:;++;;;:::::::::::::::::::::::::;;;;::::::::;;;;;;;;+
++;:,,,,,:::::;;++++++;;;;;;:::::::::::::::::::::;:+;;:::::::::::::++;
;:,.,,,,,,::::;;;;;:::::::::;;::;;;+;;::::::;;;;;:::,,,,,,.........,:;
:,,...............,,,,....,,,,,,,,,,,:::::::::::::,.................,;
;;;:,,.......................................,,,,..............,,,:::;
;;;;;,,,,::,,,,,,,:,:,,::,,,.......,,,,.............,,,,,,,,,,,:;;;;;;

2. Stay in the same mummy-like position, begin alternate leg lifts to 90 degrees. Keep your legs straight with the toes pointed. Inhale up and exhale down with a loud and powerful breath. Apply upward pressure as you raise each leg. Do not apply pressure as the feet go back to the floor. Feet should silently return to the floor. 3 minutes.

;::::::::::,,::,,::,,:,,,,,,.,,...,...................................
::,::::::::,,:,,,:,,,,,,,:,,.,,...,...................................
::,::::::::,,::,,,,,,,,,,::,.,,...,...................................
::,,:::::::,,,,,,,,,,,,,,,::,,,,..,...................................
::,,:::::::,,,,,,,,,,,,,,,::,::,..,...................................
:::,,::::,:,,,,,,,,,,,,,,,:;;::,.,,...................................
:::,,::,:,::,,,,,,,,,,,,,,:;;::,,,,...................................
:::,,::,:,::,,,,,,,,,,,,,,,;;::,,,,,..................................
::::,,:,:,,:,,,,,,,,,,,,,,,;;::,,,,,,.,...............................
::::,,::,,,:,,,,,,,,,,,,,,,;;::,,,,,,,,,,.,,..........................
::::,,,::,,::,,,,,,,,,,,,,,;;;;:,,,,,,,,,,,,,,,,......................
:::::,,::,,,:,,,,,,,,,,,:,,;;;;:,,,,,,,,,,,,,,,,,.....................
:::::,,,::,,::,,,,,,,,,,:,:++;;,,,,,,,,,,,,,,,,,,,.,..................
:::,::,,:::,:::,,,,,,:,,:,;+;;;:,,,,,,,,,,,,,,,,,,,,,,................
:::,:::,,::,,:::,:,,,:,,,:;+;;;:,,,,,,,,,,,,,,,,,,,,,,,,..............
:::,,::,,:::,::;:::,,,:,,:;;;;::,,,,,,,,,,,,,,,,:,,,,,,,,,,,,.,,.,....
;;::,:::,,::,,:;;;:,,,,:,,;;;;;::,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,
;;:::,::::,::,,:;;::,,,::,:;;;;::,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,
:;::::::+++;;;::;++;::::::;;;;;;::::,,,,,,,,,,,,,:,,,,,,,,,,,::,,:::::
;;:,,:;+?%%%?*;:;;+;:::;+;++++;;:::;+::,,,,,,,,,,,,,,,,,,,,,,,,,,:,:::
*:....:+?%%?+;;;;;;;;++*+;++;;;++;,:++;:,,:::::;::::::::::::::::;;;;;;
*+:,..,:?%*;:::::;;;+**+;+*+;;;;;;;;+??+;;;;;;+;;+;:::::::::;;::;;;;++
***;,.,,:;+;;;:;+++***+++*+;;+;;;+*+;+++;;;;;;;;++;;::::::;;++;;++++++
+;,......,,:;:::;;+++*+;++++;;++++++;;:::,,,,,,::,,.......,,,,,,:;++++
;::,,,...............,,,,::,,,:,,,,,,,,,::,:,:::,.................,;+;
;;;;;;:,,,,,,,,,,,,,,,,,,,,,...................................,,:::;;

3. Still in the same mummy-like position, raise both legs to 90 degrees and lower them together. Inhale up and exhale down, moving quickly for 1 minute. Then continue by doing 52 more leg lifts.

;;:::::::::::::::::::::::::::::,::,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,..
;;:::::::::::::::::::::::::::::,:::::,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::::::::,,::;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::::::::,,:::;;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::::::::,,::,:;;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::::::::::::::;:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::::::::::::,:::,;;;:::,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::::::::::::,:::,;;;;::,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::::::::::::::::::;;;:::,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::::::::::::,::::,:;;;::,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::,:::::::::,::::::;;;:::,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::::::::::::::::;;;:::,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::,::::::::::::::::;;;;::::,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::::::,::::::::::;;;;;::::::,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::::,::::,::::::::::;+;;;:::::::,,,:,,,,,,,,,,,,,,
:::::::::::::::::::::::::::::,:::::::::;++;;;:::::::::::::,::,,,,,,,,,
:::::::::::::::::::::::::::::,:::::::::;;;;;;::::::::::::::::::::,,,,,
:::::::::::::::::::::::::,::::,::::::::;;;;;;:::,::::::::::::::::::::,
::::::::::::::;:::::::::::::::,:::::::::;;;;;:::::::::::::::::::::::::
:::::::::::::::;;::::::::::::::,::::::::;;;;;:::::::::::::::::::::::::
:::::::::::::::;;;;;:::::::::::,,:::::::;;;;;;::::::::::::::::::::::::
::::::;::::::::::;;;::::::::::::,,::::::;;;;;;::::::::::::::::::::::::
:::::::;;:::::::::;;;;::::::::::::::::,:;;;;;;;:::::::::::::::::::::::
::::::::::::::;::;;:;;;;:;+;+;:::;;+;+;;;;;;;;;;::::,:::::::::::::::::
::::::::,,,,,:;;:+*****+;:;;+;::::;;;;+*;;;;;;;;::::::::::::::::::::::
+;;;;;;;,,,,,,:;+?%%%?+;;;;;:;;;;;++;;;++;;;;;;;;;::*+;;::::::::::::::
++++++;;:,,,,,,:+*??*+;;::;;;;;+++++;;;++;;+++;;;;;:;+;+::::,,,,,,,,,,
+++;:::::;:,,::;??*;::::;;;;;;++++;;;;;;++:;;+++++;;;;;;;;;:,,,,,,,,,,
+;;;::::::;::::;+++;;;;;;;;;++++;+++;;+++*;::;;;**+;++;;;:,,,,,,,,,,,,
:,,,,,,,,,,,:,::::::;;;;;;;;;;;;;;;;;;;;;++;;;:;;;:;;++;;;::,,,,,,,,,,
:,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,,,,,,,,,,,::::;;:;;+;:::::,,,,,,,,,,,
;;;:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::
;;;;;;:::::;;:::;:::::;;;;;;;;;;;;;:::::::::::;;::::::::::::;:::;;;;;;

4. Still lying on your back, heavily lock your palms over your ears and temples. Your elbows point upward. Begin moving your pelvic bone and rib cage from side to side like a wriggling fish. Make this diagonal movement so heavy that you can feel it in your temples. Move the pelvic bone, rib cage, and spine. The whole torso moves. If you move heavily and fast, it will take away the age imbalances. 3-1/2 minutes. If you cannot copy the fish, how can you copy God? Make the effort. Once you get into the proper movement, you can continue it.

::::::::::::::;;::::::::::::::::::,,,,,,,,,,,,,,,,,,,,:,,,,,,,:,,:::::
;;;;;;;+:::::;++++;:::;;;;;;;;;;;;:;;;;;::::::::::::::::::::::::::::;;
+++++++;::;;;;;;;;;;:;;:::,,::::,,,,,::,,:,,,,,::::::::;;;;;;;;;:;++++
+++++;;,,.,:;**+*++;:::::,,,,,,::::::,,,,::::,,,,,,,,..,,,,,:;:::::;++
+++++::::;;+???+;;:::::::::::::::::::::::::::::::::::,,,,,:::::::::;++
+++**;;:::+*?+;:::::::::::::::;::::::::::::::::;;;+;:::::::;;;:::;++;;
+++++;+*;;;;;;;::::::::::::::::::::::::::::::::;::;:::::::::::;+*++;;;
+++;::::;;;;;;;;;:::::::::::::::::::::::::;;;;;+;;;;;:::::::::+++;;;;;
;;:,,,,,:::;;::::::;;;;;;;;;;;;;;;;;;;;;+++;;++;;::,,,,,,.....,:;;;;;;
;;:,,,,,,,,,,,,,,,,:::::;;;;;;;;;;;++;;;;;;::;:,,,,...........,:;;;;;;
;;;;:,,,,,,,.,,,,,,,,,..,,,,,,,,:::::::::::,,,,,,,.......,,,:::;;;;;;;
;;;;;::::::::,::::::::,,,,,,..,,,,,,,,,......,,,,,,,,,,,,::;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::,:::::::;;;:;;;;;;;;;;;;;;;;;

;;;;;;;;;;;;;;::::;;::::::::::::::::::::::,,:::,::::::::::::::::::::::
;;;;;;;:;;;;;;:::::;::::::::::::::::::::::,,:::,,:::::,:::::::::::::::
;;;;;;;:;;;;;;:::::;::::::::::,,,,::::::::,,:::,,::::,,:::::::::::::::
;;:;;;;:;;;;;;:::::;::::::::,,,::,,,::::::,,:::,,::::,,::::,::::,:::::
;;::;;;::;;;;;::::::::::::::::,,,,,,,:::::,,:::,,::::,,:::,,::::,:::::
;;;:;;;::;;;;;::::::::::::::::,,,,,,,:::::,,:::,,:::,,,:::,,::::,:::::
;;;:;;;::;;;;;:::::::::::::::::,:::,,:::::,,:::,,:::,,,:::,,:::,,::::,
;;;:;;;::;;;;;::::;;;::::::::::;;;;:::::::,,:::,,:::,,,::,,,,::,,::::,
;;;::;;::;;;;;:::;;;;;;;;;;;;;;+;;;;::::::,,:::,,:::,,,::,,,,::,,,::,,
;;;::;;:::;;;;:::;;;;;;;;;;;+++**+;++::::::,:::,,:::,,,::,,,,,,,,,:,,,
;;;::;;:::;;;;;::;;;;;;;;;++;;;+++;;:::::::,:::,,:::,,,::,,,:,,,,,:,,,
;;;;:;;::::;;;;::;;++++++**++++;+++;:::::::::::,,:::,,,::,,,:,:,,,:,,,
;;;;:;;::::;;;;:::;;++***????*******;::::::::::::::::,:::,,,:::,,,:,,,
;;;;:;;::::;;;;:::::::;*?%%%%%?%?**?;::::::::::::::::::::,,::::,,,:,,,
;;;;::;::::;;;;::::;;;+*?%%%%%???*++:::::::::::::::::::::::::::,,:::,,
:;;;:::::::;;;;:::::;+**?%%%%%????*+;:::::::::::::::::::::::::::,:::,,
:;;;::::::::;;;::::;;++*??%%%?????**+:::::::::::::::::::::::::::::::,,
::;;::::::::;;;;;;;++++**?????????**+;::::::::::::::::::::::::::::::::
::;;;:::::::;;;;;;;+++++**???????**++;::::::::::::::::::::::::::::::::
::;;;::::::;;;;;;;;;+++++***????*++++;::::::::::::::::::::::::::::::::
::;;;;:::;;;;;;;;+++;;+++++*+*?**;;+;;;:::::::::::::::::::::::::::::::
::;;;;::;;;;++;;;;++;;;;;;++++*++;;;;;;;;;::::::::::::::::::::::::::::
::;;;;;;;;;;;++;;;+;;;;;;;;;;++;;;;;;;;;;;::::::::::::::::::::::::::::
::;;;;;;;;;;;;+++;;;;;;;;;;;;++;;;;;;;;;+;::::::::::::::::::::::::::::
::;;;;;+;;;;;;;++++;;;;;;;;;;;+;;;;;;;;;+;::::::::::::::::::::::::::::
::;;;;;+;;;;;;;+++*+;;;;;;;;+;;;++;;;;;++;;::::::::::::::::::;:::;::::
:::;;;;;;;;;;;;;++*++;;++;;+++;;;++++;+++;;;:::::::::::;:::::;:;::::::
;;;;;;;;;;;;;;+;;++++++++++++;++;;++;+**;;;;::::::::::;;::::;;;;:;;:::
;;;;;;;;;;;;;;;+;+*+++;;;++++;+;;;++;;*++++;;:::::::::;;;:::;;;;;;;:::
;;;;;;;;;;;;;;;;;+*+++++++++;++;++++;+*++++;;::::;;;:;;;;:::;;;;:;;:::
;;;;;;;;;+;;;;;;;+**+++++++;;++;+++++++++++;;;:::;:;;;;;;:::;;;;:;;:::
;;;;;;;;++++++++++**++++++;+++++;++++******++;:::;;;;;;;;:;:;;;;;;;:::
;;;;;;;;;;;;;;;;++***++++;+++++;;;;++****++++;;::;;;;;;;;::;:;;;;;;:::
;;;;;;;;+++++++;;+***+++++++;++;;;;;;****++;;;;;::;;;;;;;::;:;;;;;;:::
;;;;;;;;?%???**+;+***++++;;;;;+;;+++;+?*+++;;;;;;;;;;;;;;;:;;;;;;;;:::
;;;;;;;;;;+*+++;;;;+++++++++++*+;;+++++*+++;;;;;;;;;;;;;;;;;;;;;;;;:::
;;;;;;;;;;+++++++;;;;+++++++++++;;;;;;;+*+++;;;;;;;;;;;;;;;;;;;;;;;;::
;;;;;;;;;;++++++++;;;;;;+;;;;;++;;;;;;;:;+++++;;;;;;;;;;;;;;;;;;;;;;::
;;;;;;;;;;+++***+++++;;;;;;+++*+++++**+;;;++++++;;;;;;;;;;;;;;;;;;;;;:
;;;;;;;;+++**????**++++;;;;;;+*+++++++**++;;+++++;;;;;;;;;;;;;;;;;;;;;
;;;;;;;+*?***********+++++;;;;;;;;;;;;+++++++++++;;;;;;;;;;;;;;;;;;;;;
;;;;;;;?%*++++++**???**++++;;;;;;;;++*;;;;;+++++*+;;;;;;;;;;;;;;;;;;;;
+++++;;*%?++++*??**+++******+++++;;;+++;;;;;;+++++++;;;;;;;;;;;;;;;;;;
;++++++++*+++*?++++++++++++**++;;;;;;;;;+;;+;+++++;**+;;+;;;;;;;;;;;;;
;;;;;;;;;+++**++++++++;;;;;;++++;;+;;;;;;;;+;++++*++??*;**+++;;;;;;;;;
;;;;;;;;+++**++++++++++++;;;;;++++?+;*+;+;+++++++**+***++?*+*+;;::::::
;;;;;;++++**+++++++++++++++++;;++;*+;**;+*++++++++*+**+*+*+++;;;;;::::
;;;;;++++++++++***++++++++++++;+++++++++;+++******++++++++++++;;;;;:::
;;;;;++*??*******+++++++++++++;;++;;++;++;;+************+++++++;;;;;::
;;;++++++%S%%*+++++++++++;;;;;;;;;;;;;;++;+;;************+++++++;;;;::
;;;++++++*%?++++****+++++++++**+++;;;;;+++++;+*******???***+++++;;++::
;;;;+++++*%?**++;+*??*****?????****+;;;+++++++*****+++*+++++++++***;;:
;;;;;;;;;;++*+;;+;++++**?%?*********+;;;++++++;+;;;+;;+++*+******+++;;
;;;;;;;:;;;+++++***+++++*?*;;;+++**+++++++++;;;;;;;;;:::::;;;;;;;:::::
;;;::::;;;;;;;;;;;;;++***?++++;;++++++++;;;;;:::::::::::::::::::::::::
;;;::::::::::::::::::;;++*+++**++++++;;;;:::::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;+*?*+++++;;;;;;;;;;;;;;;;;;:::;;;;;;:::;;;;;;;
******+*++*****+++++++++++++++++++;;;;;;;++++++++++++;;;;;;;;;;;;;;;;;
+++++++++++++++++++++++*********++++++++++++++++++++++++++++++++++*+++

5. Sit on your heels, keep the spine straight, stretch your tongue out of your mouth and begin panting Dog Breath through your mouth, feeling the air striking the back of your throat. 1 minute. This will give you the energy to do the exercise.

The Teachings of Yogi Bhajan ©2008

Page 182

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Adjusting the Centers of Interconnection and Communication

:::;;:::::::::::::::::::::::::::::::::::::::::::::::::::::::::,::,,,::
:::;;::::::::::::::::::::::::::::::::::::::::::::::::::::::::,,,:,,,::
:::;;::::::;:::::::::::::::::::::::::::::::::::::::::::,:::::,,,:,,,::
:::;;:::::::+;:::::::::::::::::::::::::::,:::::,:::::::,:::::,,,:,,,::
:::;;:::::::;+;:::::::::::::::::::::,::::,,:::,,,::::,,,::::,,,,:,,,::
::::;::::::::;+;:::::::::::::::::::,,::::,,:::,,,::::,,,::::,,,,:,,,::
::::;:::::::::++;:::::::::::::,::::,,:::,,,,::,,,::::,,,,:::,,,,:,,,::
:::::::::::::::;+;::::::::::::,,::,,,:::,,,,::,,,,:::,,,::::,,,,:,,,::
::::::::::::::::;;::::::::::::,,::,,,,::,,,,::,,,,,:,,,,,,:,,,,,:,,,::
:::::::::::::::::++;::::::::::,,:,,,,,:,,,,,::,,,,,,,,,,,,:,,,,,,,,,::
:::::::::::::::::;++;:::::::::,,:,,,,,:,,,,,,:,,,,,,,,,,,,,,,,,,,,,,::
:::::::::::::::::::;++;;::::::,,:,,,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,::
:::::::::::::::::::::;++;;:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::,;++;;:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::,:++;;:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::,:+++;::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::;++;;;:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::::::;++;;;:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::::;++;;;::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::;;;;;++++;;::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::::;;;;+*+++;;:::::::::,:,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::::;;;+++++++;;;::::::,::,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::;+++++++++;;;::::,,::,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::::::+?****?*++;;;;:::::,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::;*%???????*+++;;;;:::,,,::,:,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::;*?%%??????**++;+;::;::,::::,,:,,,,,,,,,,,,,,
::::::::::::::::::::::::;*???%?????%???***;:;+:::::::,::::,,,,,,,,,,,,
:::::::::::::::::::::::;**?????%%%%%??%%?+;:+;;;;:::::::::,,,,,:,,,,,,
:::::::::::::::::::::::;***???%%%%%%%?**++;;+:;;;;::::::::,,,,,:,,,,,,
::::::::::::::::::::::::;+*?????%%%%%??+++**;:;;;;:::::::::,:::::,,,,:
::::::::::::::::::::::++;+*****??*??******+++;;;;;:::::::::::::::,,,,:
::::::::::::::::;;;;;;;;;:++++**+**++++*++*++;;;;;:::::::::::::::,,,,:
::::::::::::::;;;;;;;;;;;;;;;++++*+;;+++++*?++;;;;::::::::::::::::::,:
:::::::::::::;;;;++;;;;;;;;;;++;;++++;++;;+*?*+;;;::::::::::::::::::::
::::::::::::;++++*+;++;;:;;;;++;;+++;;;;;;;+***+;;::::::::::::::::::::
::::::::::::;;+;+*+;++;;:+++++;;;++;;;;;;;:;+++++;::::::::::::::::::::
:::::::::::::;+++++++++;+**+**+;;;+;;;;;;;:;;;;;;:::::::::::::::::::::
:::::::::::::;;*?+++++++**+++*+;;++;;;;;;:::;;;;::::::::::::::::::::::
:::::::::::::;;?%????*****++**+++++;;;;;;::::;;;::::::::::::::::::::::
::::::::::::;::+%%%?*********++++++;;;;;;:::::;;::::::::::::::::::::::
::::::::::::::::;++********++++++++;;;;;;::::::;::::::::::::::::::::::
:;:::::::::::;:::::++****++++++++++;;;;;;::::::;::::::::::::::::::::::
:;::::::::::::::::;++++++++++++++++;+;;;;;::::::::::::::::::::::::::::
:;;:::::::::::::::+++++++;;;;;++++;++;;;;;;:::::::::::::::::::::::::::
::;;::::::::::;:::++++;+;;;;;;;+;++;;;;;;;;:::;:::::::::::::::::::::::
::;;::::::::::;:::+++;;;;;;++++;++;;;;;;;;;:::;;::::::::::::::::::::::
::;;;:::::::::;;::;+++;;+++++++;;;;;;;;;;;::;;;;::::::::::::::::::::::
:::;;;:::::::::;;::+;;;;++;;;+++;;;;;;;;;;;;;;;:::::::::::::::::::;:::
:::;;;:::::::::;;::;;;;+;;;+++++;;;;;;;;;;;;;;:::;::::::::::::::::;;::
::::;;;:::::::::;;;;;;;;;;;+;+++;;;;;;;;;;;;;;;;;+;;::::::::::::::;;;:
:::::;;;::::::::;;+++;;;;;;;++++;;;;;;;;;+;;;;;+++++;:::;::::::::::;;;
;::::;;;;:::::;;++++++++++++++++;;;;;;;;+;;;+++++++++;:::::::::::::;;;
;;::::;;;;:::;*+++++++++++++++++;;;;;;;+;;;;;++;;;++;;::;::::::::::;;;
;;;;:::;;;;;;+;;;;;;;;++;;;;++*+;;;+;;;;;;;;;+;:;;;;;;;::::::::::::;;;
;;;;;;::;;;;;;;+++++++++++++++++;;;+;;;;;;;;;;+*++++;;;:::::::::::::;;
;;;;;;;;;;;;;+++++;;;;;;++++++;*;;;;;;;;;;+;;;;;+++;;:;::::::::::::::;
::;;;;;;;;;;+++;;;;;;;::;;;;;+;+;;;;;;;;;+;;::::;;++++;;::::::::::::::
::::::;;;;;++;;;;;;;:::::::;;;+;;;;;;;;;++;;;;;::::::;++;:;:::::::::::
+;;;;;:::;+;;;;;;;;::::::::;;;;;;+;;;;;++;;;;;;:::::::::;:::::::::;;;;
;;;;;;;;;;;;;;;;;;;:::::::::;;:;;++;;;+*;;;;;;;:::::::::::::::::::::::
:::::::::;+;;;;;;;;;:::::::::;;;+*+;;*?+;;;;;;;;::::::::::::::;;;;::::
:::::::::;;;;;;;;;;;;:::::::::;;+*+;??+;+;;;;;;;;:::::::::::::::::::::
:::::::::;;+;;;;;;;;;;;:::::;::;**+*%*+++;;;;;;;::::::::::::::::::::::
:::::;;;;;+;;;;;;;;;;;;;::::;;;+?***?*++++;;;;;;::::::::::::::::::::,,
;;;;;;;;;;;;;;;;;;;;;;++;:;;;;+*?***?*++++++;;;;;;;;;;:;;;;;;:::::::,,
;;;;;;;;+;;;++;;;;;;;+*++;;;;+*++**?**++;;;;;;;;;;;;;;;:;;;;::::::::,,
;;;;;;;++*++++;;+;;;;+*+++;;;++++++++;;;;;;;;+;;;;;;;;;;;;;+:::::::,,,
;;;;;;;++**++++;;;+++++++++;;++++++;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::
:::;;;;;++++**+++;***++++;;++++++**+++;;;;;;:::::::::;;;;;;;;;;:::::::
::::::;;;;;+++*++++**++;;++++++++++****++++;;;;;++++++**+*++;;::::::::
:::::::::::::;;;;;+++++++;;;;;;;;+++++***??***++;;;+++++;:::::::::::::
::::::::::::::::::::::::::::::::::::::::;;;:;;;;;:::::::::::::::::::::
::::::::::::::::::::::::::::,:::,:::::::::::::::::::::::::::::::::::::

;;;;;:::::::::::::::::::::::,,:::,,,,::,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,:
;;;;;:::::::::::::::::::::::,,::,,,,,::,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,
;;;;;:::::::::::::::::::::::,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;;;;:::::::::::::::::::::::,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;;;;:::::::::::::::,:::::::::::::,,,,,,,.,,,,,.,,,,,,,,,,,,,,,,,,,,,,
:;;;;:::::::::::::::,,:::::::::,::::,,,,,,,,,,,.,,,,,,.,,,,,,,,,,,,,,,
::;;;:::::::::::::::,,,::::::::,,,,,,,,,,,,,,,,.,,,,,,.,,,,,,.,,,,,,,,
:::;;::::::::::::::::,::::::::::,,,,,,,,,,,,,,,.,,,,,,..,,,,..,,,,,.,,
:::;;;::::::::::::::::::::::::::::::,,,,,,,,,,,.,,,,,,..,,,,..,,,,,.,,
:::;;;:::::::::::::::::;:::::::;;;;;;:,,,,,,,,,.,,,,,,.,,,,,..,,,,,..,
::::;;:::::::::::::::::;;;;;;;;;;;;;;:::,:,,,,,.,,,,,,,.,,,,..,,,,,..,
::::;;::::::::::::::::::;;;;;++++++;+++;::,,,:,,,,,,,,,,,,,.,..,,,,..,
:::::;::::::::::::::::::;;;;++**??+;*%**+::::,,,,,,,,,,,,,,.,.,,,,,..,
:::::;:::::::::::::::::::;;++;++++;:;++;::::,,,,,,,,,,,,,,,,,,,,,,,..,
:::::;::::::::::::::::::::;**++;+*+;+;;;;;:,,,,,,,,,,,,,,,,,,,,,,,,..,
::::::::::::::::::::::::::;*%?**?????*++**:,,,,,,,,,,,,,,,,,,,,,,,,.,,
::::::::::::::::::::::::::;?S%%%%%?*?????*;:,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::::::;*%SS%%??????%%*;:::,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::;;;::;+?%%SS%????????*+;::,,,,:,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::;+++::+??%%%%%%SS%%???*++;::,,::,,,,,,:,,,,,,,,,,,,
::::::::::::::::::;;;;::;+*?%%%%%%SS%%???*++;::,:;+;::,:,,,,,,,,,,,,,,
::::::::::::::::::;;+;;;;+*?????%%SS%%??**++;:::;;++;::::::,,,,,,:,,,,
::::::::::::::::++;;;;;;++*?????%%%%%???***+;:::++;++;::::::,,,:,:,,,,
::::::::::::::;+++++;;++++**?**?**%??*****++;::;+++++;::::::,::,::,,,,
::::::::::::;;+*++++;;;++;++++*+++**+++++++;;;;;++;+++:::::::::::::,,,
::::::::::::+++**+++;;++;;;;;++;++++;;++++;;;+*+;;;++;:::::::::::::,,,
:::::::::::;++++****++*+;;;;;;+;;+++;;+;+;;++*?+++++++;:::::::::::::::
:::::::::::;++++++++++*++++;;;+++++;;++;+;++***+++++++;;;:::::::::::::
:::::::::::;+*++++++++**+++++++++++;+++++++*****++++++++;:::::::::::::
:::::::::;:;;?%****????****+++**+++++?*+++*****?%%?**?%;::::::::::::::
:::::::::;;::*#SSS#S%?*****++****++++*++++++*?**%S##SS?:::::::::::::::
:::::::::;;;::*SSS???*****++++***+*++*+++++*****?%%SS?;:::::::::::::::
:::::::::;;;:::;;+*?*****++++++**+*++*+*++********+;;:::::::::::::::::
::::::::::;;;::::+******++++++++*++++**+++**++++++::::::::::::::::::::
::::::::::;;;::::;*++*++++++++++*+++++*+++**++++;;::::::::::::::::::::
;:::::::::;;;::::+++++++++++++++++++++++++++++++;;::::::::::::::::::::
;;::::::::;;;::::+++++++;++++++++++++++++++++++;;;::::::::::::::::::::
;;:::::::::;;;:::;+++++++++++++++++++++++++++++;;;::::::::::::::::::::
;;;::::::::;;;:::;+++++++++++++++;++;+++++++;;;;;;;::::::::::::::::;::
;;;:::::::::;;;::++++++++++++++++;;+;;;+++++;;;;;;;::::::::::::::::;;:
;;;;::::::::;;;:;++++++++++++++++;+++;;++++;;;;;;;;::::::::::::::::;;;
;;;;::::::::;;;;;++++++++++++++++++++;++++;;;;;;;;;:::::::;::::::::;;;
;;;;;::::::::;;;;++++++++++++++++++++++++;;;;;;;;;;::::::;;:::::::::;;
;;;;;;:::::::;;;;++++++++++++++++;;++++++++;;;;;;;;::::::;;:::::::::;;
:;;;;;;:::::::;+++++++;;++++++++++++++++++;;;;++;;+;::::::;;::::::;;;;
::;;;;;;:::::;++***++++;;;++++++;++++++++++++++;:;+++;::;;;::::;;::;;;
:::;;;;;;:::+++++++++++++;;;++++;++;++++++++++;;;:;;+*+;:;;;;:::::;;;;
;;;;;;;;;;:;+++++++++****++;;+++;;;;;;;;;;;;;;;+++++++++;:;;;;::::::;;
;;;;;;;;;;;;;;;;;;;;+++++****+++;;;;;;+;+*+++*?*+++****+++;;;;;::;:::;
;;+;;;;;;+;+++**????*+++++++****+++++++*??***++;+**++;;++**:;;;;:;;;;;
;;;;;+;;;;++*?**++;;;;;;+*****?*+++****+++++;;;;;++++;;:;++:::::::::::
;;;;;;;++++*?+;;;;;;;;;;;;;++**?****??+;;+++;;;;;::::;;;;:;;;:::;;;:::
;::;;;;;++**;;;;;;;;;;;;;;;;;;;*****?+;;++;;+;;;;;::::::::::;;;;;;;;;;
++;;;;;;+**;;;;;;;;;;;;;;;;;;;;;*+**++;+*++++;;;;;::::::::::::::::::::
;;;;;;++++;;;;;;;;;;;;;;;;;;;;;;+**+++;**+++;;;;;;;:::::::::::::;;;;;;
:::::::;++;;+;;;;;;;;;;;;;;;;;;;+?*++;**+++++++;;;;;:::::::;::::::::::
;;;;;;;;+++++;;;;;;;;;;;;;;;;;;+*?*+;+?++++++++;;;;;;:::::::;:::::::::
;;;;;;;;+++++;;;;;;;;;;;;;;;;;++%?+++%?++++++++;;;;;;;::::::::::::::::
;;;;;;;++++;;;;;;;;;;;;;;;;;;++?S?++*S*++++++++;;;;;;;;;::::;;;:::::::
;;;;;;+++++++++;;;;;**+;;;;;+*?%SS*+%S****+++++;;;;;;;;;;;;;;;;;::::::
;;;;;+++++++++++;;;;**++;;;;+?%S##S?%?*+++;;;;;+++++++++;;;;;+;:::::::
;;;;;++*++**++++;;++?**+++++;+*????*+;;;;;;;;+++++++++++;;;;;++:::::::
;;;;+++*?***+++++++***+++++++++****++++++++;;;;;;++++;;++;;;;;+;::::::
;;;;;+++*****+++*?***++++++********?*++++++;;;;;;;;;;;;;;;;;+;++;;:;:;
;;;;;;;+++****+++*%?++++++***********?%%*+++++;;++++++****++**++;;::::
:::;;;;;;;++++*+++******+++++++++++++*?%%%%%?*?***+++*****+;;;;;::::::
:::::::::::;;;;;;;;;++**+;;;;;;;;;;;;;;;;+*++++++;;;;;;;::::::::::::::
:::::::::::::::::::::::::::::::::::::::::::::::;::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
:::;;;;;:::::::::::::::::::::::::::::::;;;;;;;;::::::::::::::::::;;;;:

6. Sit on your heels, arms extended straight out with the palms facing each other. Alternately move each arm up to 45 degrees and back to the center. The left arm moves diagonally up to the right side and returns. Then the right arm moves up to the left and returns. You are drawing a big “X” in the air in front of your body. The movement is fast and powerful. The body will subtly move as the arms move. Cut the heavens. You will feel the movement in the temples and the toes if you really do it strongly. 2-1/2 minutes.

::::::::::::::::::,,:,,,:,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,............
:::::::::::::,::::,,:,,,:,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,............
:::::::::::::,::::,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,............
::::::::::::,,:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,..........
::::::::::::,,::;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,..........
::::::::::::,::;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,..........
::::::::::::,:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.......,.
:::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,..,.....,.
:::::::::::::::::::::::,,,,,,:,,,,,,,,,.,,,,,,,,,,,,,,,,,,,,.,,,...,,.
:::::::::::::::::::::::::::::::,,,,,,,,.,,,.,,,,,,,,,,,,,,,,,,,,...,,.
::::::::::::::::::::::::::;;;::,,,,,,,,,,,,.,,,,,,,,,,,,,,,,,,,,,.,,..
:::::::::;;;;;;;;;::::::;;+**+:,,,,,,,,,,,,.,,,.,,,,,,,,,,,,,,,,,.,,.,
:::::::::;;;;;;;;;;;;;;;;::;;;:,,,,,,,,,,,,.,,..,,,,,,,,,,,,,,,.,,,,.,
:::::::::::;;++*++;;+*++;;;:;;;,,,,,,,,,,,,.,,.,,,,,..,,,,,,,,,.,,,,,,
:::::::::::::::+?+;+++***++++*+,,,,,,,,,,,,.,,.,,,,,..,,,,,,,,,,,,,,,,
:::::::::::::::;;;;::::;;;++;;;:::,,,,,,,,,,,,..,......,.,,,,,,,,,,,,,
:::::::::::;;;;;;;;++++;;;;;;::::::::::::,,,,,..,.,.......,..,,,,,,,,,
:::::::::::++;;;;+*???**+*+;;;::::::::;;;::::,,,,,,............,,,,,,,
::::::::::;++++**?%%%%%%?**++;;::::::::::;;;;::::,,,,..........,,,,,,,
:::::::::::+++*?***??%%%???*++;;;:::::::,,,::;;:::::,..........,,.,,,,
:::::::::::+;;;;;;;;;++++++++*++;;;::::::::::;;;;;::,,..........,.,,,,
::::::::::;;;;;;;;;;;;;;+;;;;;;;;;;;;;::;;:::;;:::,,,,,,.......,..,,.,
::::::::;;;;;;;;;;;;;;;++;;;;;;;;;;;;;;;;;;;::,,,,,,,,,,,,,.......,,.,
:::::::;;;;;;;;;;+;;;;+*+;;;+;;;;;+++++;;;+;,,,,,,,,,,,,,,,,,,.,.,,..,
:::::::;;;;;;;;+++++;+++*;;;++;;++++;;:::::::,,,,,,,,,,,,,,,,,,,.,,.,,
::::::::;;;;;++++++;+++;*+;++++*+;;::::::::::,::,,,,,,,,,,,,,,,,,,,,,,
::::::::;;++++;;;;;+++;;+*++;;++;;;::::::::::,:::::,,,,,,,,,,,,,,,,,,,
::::::::;;;;;;;;;;+++;;++++;:;++;;:::::::::::,::::::::,,,,,,,,,,,,,,,,
::::::::;;;;;;+++;;++++++++;:;;*;;:::::::::::,::::::::::,,,,,,,,,,,,,,
:::::::::;;;+++++++***+++;;;::;++;:::::::::::,::::::::::::,,,,,,,,,,,,
::::::::::;;++++++++++;;;;;;:::;+;:::::::::::,::::::::::::::::,::,,,::
::::::::::;;;;;;;;;++;;;;;;;;:::+;:::::::::::,::::::::::::::::::::::::
:::::::::::;;;;;;;++;;;;;;;;;:::+;:::::::::::,::::::::::::::::::::::::
:::::::::::;;;;;;;++;;;;;;;;;;::+;::::::::::::,:::::::::::::::::::::::
:;::::::::::;;;;;++;;;;;;;;;;;;:;;:::::::::::::,::::::,:::::::::::::::
:;;::::::::::;;;++;;;;;;;;;;::::;+:::::::::::::,,,,::::,,,,,,,::::::::
::;;;::::::::;;++;;;;;;;;;;;;;:::+::::::::::::::::,,,,::,::::::::::;;;
::::;;::::::;+++;;;;;;;;;;;;;;;;;+;::::::::::,,:::::::::::::;;::;;;++;
;;::::;;:::;++;;;;;;;;;;;;;;;::::+;::::::::::::;;;;;;;;;;;;;;;;;;;;;;+
:;;;;;::;;;;;;;;;;;;;;;:;;;;;;;::+;;:;;;;;;;;;;;;;;::::::;;;;:::::;;;;
::::::;;;;;;;;;;;;;;;;;;;::;;;;;;+;;;;:::::,::::,,,,,,,,,,,,,,,,,,,,::
;;;;;;++++;;;;;;;;;;;;;;;;;:;;;;;+;:;;;::::,,,,,,,,,,,,,,,,,,,,,,,,,,,
++++++++++;;;;;;;;;;+++++;;;:;;;;;+;:;;;::::::::,,,,,,,,,,,,,,,,,,,,,,
+++;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;+;+;:::::::::::::,,,,,,,,,,,,,,,,,,
::::::::::;;;;;;;;;;;;;;;::;;;;;++++;++;:::::;;;;;:::::,,,,,,,,,,,,,,,
::::::::::;;;;+;;;;;;;;;;::::;;;;;;;;;;;;:;::;;;;;;;;::::::,,,,,,,,,,,
::::::::::;;;;;+;;;;;;;;;++++;::::::::::;;;;:;;;;;;;;;;::::::,,,,,,,,,
:::::::::+;;;;;++;;;;;;+++;;;:::;:::::::::;;;;;;;;;;;;;;;;::::,,,,,,,,
::::::::++;;;;;;+;;;;;+;;;;;;;;;;;;;;::::::::::;;++;;;;;;;;;;:;:,,,,,,
:::::::;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::;;;++++;;;;;++;,,,,,
::::::;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::;;;+++**++;,,,,,
::::::;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::;**++;;::,,,,
:::::;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::,,,,
:;;;;;;+;;++*+++++++;;;+++++;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;::::::::,,,
::;::;;;;++++;;+********++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::,,
:::;;::;;;;+++++*******??*+++;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;:::::::::,,
:::::::::;;;;;;;;;+++++++*;;;;;;;;;;;;+;;;;;;;+++;;+;;;;;;;:::::::::,,
::::::::::::;;;;;;;;;;;;;++;+++++***+;;+;;;;;+++++++;;;;;;;:::::::,,,:
:::::::::::::::::::::::;;;;+++++++********++++++++++;;;;;;;:::,,::,,::
:::::::::::::::::::::::::::::;;;;;;;;;;;+++++++;;;;;;;;;;:::,,,,,,,,,,
:::::::::::::::::::::::::::::::::;::::::::::::;;:::::::::::::,,,:,,:::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::,,,,::::::

:::::::::::::::::::,:::::::::,,,:,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::,:::::::::,,,:,,,,,:,,,,,,,,,,,,,,,,.,,,,,,,,,,,,,,
:::::::::::::::::::,:::::::::,,,,,,,,,:,,,,,,,,,,,,,,,,.,,,,,,,,,,,,,,
:::::::::::,,,,,,,,,:::::::::,,:,,,,,,:,,,,,,,,,,,,,,,,.,,,,,.,,,,,,,,
::::::::::::,,,...,,,,:::::::,,:,,,,,,:,,,,,,,,,,,,,,,,.,,,,..,,,,.,,,
::::::::::;:,,,,.....,,::::::,,:,,,,,,:,,,,,,,,,,,,,,,,.,,,,..,,,..,,,
:::::::::;;;:,,,,,,,,,,:::::::::,,,,,,::,,,,,,,,,,,,,,,.,,,,,.,,,..,,,
::::::::;;;;;,,,,,,,,,,,:::::++:,,,,,,::,,,,,,,,,,,,,,,.,,,,,.,,,..,,,
:::::::::;;;;:,,,,,,,,,,;;;;+**+;:,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,..,,,
::::,:::::;++:::,,,,,,,,;***????*+:::,::,,,,,,,,,,,,,,,,,,,,,,,,,..,,,
:::::::::::;+:::::::::::;*??%%%%??*;::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::;;::::::::;;;*?%%%%???**+;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::;::::::;+*+;+*?%????***++;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::;::::;?%?*+++*???***++;;;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::;;;;*S?*++;;++++;;;:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::;;;**++;;;;;;;;::::::::::::,,,,,::,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::;+;;:::::;;;;:::::::::::,,,:::::,::,,,,,,,,,,,,,,,,
:::::::::::::::::::;;;::::::::;;;;::::::::::,,:::::::::,,:,,,,,,,,,,,,
::::::::::::::::::;;;::::::::::::;:::::::::::::::::::::::::,:,,,,,,,,,
:::::::::::::::::;;::::::::::::::::::::::::::::::::::::::::::::,,,,,,,
::::::::::::::::;;;:::::::::::::::::;::::::::::::::::::::::::::::,,,,,
:::::::::::::::;;;;;;;;;;;:::::::::,:;::::::::::::::::::::::::::::,:,,
:::::::::::::::;;;;+;;;;;;;;;::::;::,:;:::::::::::::::::::::::::::::::
:::::::::::::::;;+++;;;;;;:;;;;:;+;:::::::::::::::::::::::::::::::::::
:::::::::::::::;;++;;;;;;;;::;+;:;+;::;:::::::::::::::::::::::::::::::
:::::::::::::::;;+*;;;;;;;;;;::;;++++;;:::::::::::::::::::::::::::::::
:::::::::::::::;;;*+;;;;;;;;;;;:;;++;;:;::::::::::::::::::::::::::::::
:::::::::::::::;++*+;;;;;;;;;;;;::;+;;;;::::::::::::::::::::::::::::::
::::::::::::::::++*+;;;;;;;;;;;;;:;++;;;::::::::::::::::::::::::::::::
::::::::::::::::;+++;;;;;;;;;::;;:;+;;;;;:::::::::::::::::::::::::::::
::::::::::::::::;;+++;;;;;;;;;;:;;;+;:;;;:::::::::::::::::::::::::::::
::::::::::::::::;;++++;;;;;;;;;;;;;+;;;+;:::::::::::::::::::::::::::::
::::::::::::::::;++++++;;;+++++++++++++;;:::::::::::::::::::::::::::::
:::::::::::;:::::++++++++*++++;;;:;**+;;::::::::::::::::::::::::::::::
;::::::::::;;:::::;+++*+;;;;;;;;;;;+++;;;:::::::::::::::::::::::::::::
;;::::::::::;;;:::;++++++;++++++++;;;;;;;+;;::::::::::::::::::::::::::
;;;::::::::::;;;;+++++++++**+++++++;;:::;++++;::::::::::::::::::::::::
;;;;::::::::::;;;;;;;;;++++++++++++;;;;;::;;++;;::::::::::::::::::::::
;;;;;;:::::::;;;;;;;;;+++++?*??**+++++++;;;;:::;;;;:::::::::::::::::::
;;;;++;;:::::;;;;;;;;;;;;;*????%%?***+++++++;;;:::;;+;;:::::::::::::::
::;;;;;++;;:;;;;;;;;;;;;;+***+++++*??*++++*+++++;;;;;;;;;;::::::::::::
:::::;;;;;;;;;;;;;;;;;;;;**;;;;;+***+++++++++++**++;::::::;;::::::::::
+;;;;:::::::;;;;+;;;++++++*+;;;+*+++;;;;;;;;:::::;;;++;;;;:;:::::,,,::
::::::::::::;;;;;;;+++++++++;;++*++;;;;;;;;;;;;:::;;;;+++;+;;::,,,,,,,
:::::::::::;;;+;;;;;;+++;;;;;;+++;;++++;;;;;;;;;;;;;;;;;;++++;;:::,,,,
:::::::::+*+;;;;;;;;;;;;;;;;;;++;;+++++++++;;;;;;;;;;;;;:;;;;;;;:,,,,,
::::::;;++++;;;;;;;;;;;;;;;;+;;++++++++++;;;;;;;++;;;;::;;;;;;:;:,,,,,
::::;++++++++;;;;;;;;;+++++++++++++++++;;;;;;;;+;;;;;;;++;;+;;;;:,,,,,
::::;++;;;++++++******************++;;;;;;;;;;;;;;;;;+*+;++;;;;;:,,,,,
:::::;;;+;;;;+++****++**?**???????*+;;;;+++*+++++;+;+*++++;;;;;;::::,,
:::::::::;;:;;;;+;;;;;;+++++**?**?+**??????*******++;;;;;++;:;;:::::,,
::::::::::::::::::::::::::::::::::::;;;++;;:::::::::,,,,,:::,,,,,,,,,,
,,,:,,::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,:,::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,

7. Still sitting on your heels with your arms by your sides with the palms facing forward. Bring your hands to your shoulders as if you are pouring water on them. Bring all five fingertips together when they touch the shoulders. Repeat the movement for 1-1/2 minutes. This exercise will make you feel good for the whole day.

8. Still on your heels, place your hands on your thighs and begin flexing the whole body. Flex it well, lower back, middle back, upper back, and neck. 1-1/2 minutes.

::::::::::::::::,,,,::::,,:::,,,:,,,,,,,,,,,,,,,,,,,..,,,..,.,...,,...
:::,::::::::::::,,,,::::,,:::,,::,,,,,,,,,,,,,,,,,,,..,,,....,...,,...
:::,::::::::::::,,,,::::,,:::,,:,,,,,,,,,,,,,,,,,,,,..,,,...,,...,,...
:::,,:::::::::::,,,,::::,,:::,,:,,,,,,,,,,,,,,,,,,,,,.,,,...,,...,,...
:::,,:::::::::::,,,,,:::,,:::,::,,,,,,,,:,,,,,,,,,,,,,,,,..,,,...,,...
:::,,,::::::::::,,,,,:::,,:::,:,,,,,,,,,:,,,,,,,,,,,,,,,,.,,,,...,,...
:::,,,::::::::::,,,,,:::,,,:::,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,.,,,...
:::,,,::::::::::,,,,,:::,,,:::,,,..,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,...
:::,,,,:::::::::,,,,,:::,,,::::,,,,..,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,.,.
::::,,,:::::::::,,:,,,::,,,,:;+:::,,,..,,,,,,,,,,,,,,,,,,,,,,,,,,,,.,,
::::,,,,,:::::::::;:,,::::::;**::::,,,,.,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::,,,,,:::::::::::::;;;+;+**;,::,:::,,,,,:;;:,,,,,,,,,,,,,,,,,,,,,,,
:::::,,,,::::::::::::::;;;;;++;::::::::::,,,,:;:,,,,,,,,,,,,,,,,,,,,,,
::::::,,,,::::::::::::::;++;;;;:::::::::::::,,:::,,,,,,,,,,,,,,,,,,,,,
::::::,,,::;:;;;;;;;;::::+???*++;:;;;::::::::::,,,,,,,,,,,,,,,,,,,,,,,
::::::,::;;;;;;;;;;;;;;:::+%SS%?*;;;;;;;;;;;;::::,,,,,,,,,,,,,,,,,,,,,
::::::::;;;;;;;;;;;;;;;;:::+##%?+++;;;;;;;;;;;;:::,,,,,,,,,,,,,,,,,,,,
::::::;;;;;;;;;;;+;;;;;;;;::?#%?*??**+;;;::::::,,,,,,:,,,,,,,,,,,,,,,,
:::::;;;;;;;;;;;;+;;;;:;;+;:;S%?**+++;;:::,::,,,,::,,,,,,,,,,,,,,,,,,,
::::;;;;;;;;;;;;;+;;;;;;::;;;++;:::,::::::,:::,,,,,,,,,:,,,,,,,,,,,,,,
::::;;;;;;;+;+++++;;;;;;;:::::;:::::::::::,:::,,,,,,,,,:,,,,,,,,,::,,:
::::;;;;;;+++++++++;;;;;;;;;:;;;;::::::::,,,::,,,:::,,::,,,::,,,:::,::
:::;;;;;++++++*++++;;;;;;;++;:::;::,:::::,,:::,,,:::,,:::,,:::::::::,:
:::;;;;;;+++++****+;++;;;;;;;;;:;++::::::::::::,::::,::::,,:::::::::::
:::;;;;;;;;+++******++++;;;;;+++;::;:::::::::::,:::::::::,,:::::::::::
:::;;;;;;+++++++*++***++++++++;;;:::;;;:::::::::::::::::::::::::::::::
:::;;;;++++++++++++**?*+**+;;::;;;;::;;;;:::::::::::::::::::::::::::::
:::;;;;++++++;;;+++++****+;;;;;+*+;;;;;;;;::::::::::::::::::::::::::::
:::;;;;;;;;;;++++++******+++;:+?*+;;;;;;::;;::::::::::::::::::::::::::
:::;;;;++++++++++********++++;;+*+;;;;:;;;::;:::::::::::::::::::::::::
::::;;;++++++;+++++++*****+++++*++*++;;;;;;::;;:::::::::::::::::::::::
;:::;;;++;;;;+++;;++***********??+;++++++;;;;:;;::::::::::::::::::::::
;::::;;;;+;++++;++++++++++++++++*?;:;++++++;;;:;;;::::::::::::::::::::
;;;::;;;;+++++;;;;;;;;;++++;;;;;+*?+::;++++++;;;:;;:::::::::::::::::::
;;;;::;;;;;;;;;;;;;;++********+++;+**;;;;+++++;;;::;::::::::::::::::::
;;;+;;;;;;;;;;;;;+;++++++++++++++*++**++++++++++;;;::;;:::::::::::::::
;;;;+++;;;;;;;;;;++++;;;;;;;;;;+******+++;;;++++++;;::;;;:::::::::::::
:;;;;;+;;;;;;;;;;;+;;;;;;;;;;+++++;;;;;;;;;;;;;;++?*+;;:;:;;;;::::::::
:::;;;;;;;;;;;;;;;+++;;;;;;;;+;;;;;;;;;;;;;;;::::;;++;;;:::::;;::::::,
;;;:::::;;;;;;;;+;++**+;;;;;;;;;;;;;;;;;;;;;;;;:::::::;;;+;;;;;::,,,,,
:::::::::;;;;;++++++++*++;;;;;;;;;;;;;;;;;;;;;;;:::;;;:::;;++;*;;:,,,,
:::::::::;;;;;;+++++++++;;;;;;;;;;;;+++;;;;;;;;;;;;;;;;;;;:;++;+;;:,,,
::::::::;*+;;;++++++++;;;;;;;;;;;;++++++;;;;;;;;;;;;;;;;;::::;;;+;;:,,
:::::;;++**++;;;;;;;;;;;;;;;;;;;++++++++++;;;;;;;;+;;;;;;;;;;;;;;;;:,,
:::;;++++++*+++;;;;;;;;;;;+++++++++++++;;;;;;;;;;;;;;;;;++;;+++;;;;:,,
:::;++;;;+++++++**;;;;;;+++++****++++;;;;;;;;;;;+;;;;;;+*+;+++;;;;;:,,
::::;+++;;;++++++++++++****?%%%?%?*+;;;;;;;+*+;;++;;;;**++++;;;;;;;:,:
::::::;;;;;;;;;++;;++++*??**???%%%?**++**?%%??**??***++++;++++;;;;::::
::,::::::::::::;;::::::::::::;;;;;;;;++**?*++;;;;:;::::::,:;;:::,,,,,,
,,,,,:::::::,::,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::,,,,,,,
:::::::::::::::::::::::::;;;+;;:::::::::::::::::::::::::::;;;;;;:;;:::

9. Sit like a Yogi and chant: HARI HAR, HARI HAR, HARI HAR, HAREE in a monotone using the tip of the tongue. One recitation of the mantra takes about 3 seconds. Continue for 9-1/2 minutes. (In class Yogi Bhajan played the gong during the meditation.)

::::::::::::::::::::,,:::,:::,,,,,,,,,,,..,,..,,..,,,.,,,.,,..,,,,,...
::::::::::::::::::::,,:::::::,,,,,,,,,,,..,,..,,..,,..,,..,,.,,,,,,...
::::::::::::::::::::,,:::::::,,,,,,,,,,,..,,..,,...,..,,..,,..,,,,,...
::::::::::::::::::::,,::::::::,,,,,,,,,,..,,...,...,...,..,,..,,.,,,..
::::::::::::::::::::,,:::::::::,,,,,,,,,,.,,..,,.......,..,,...,.,,...
:::::::::::::::::::::,:::::::::,,,,,,,,,,,,,..,,..,,...,..,,.....,,...
:::::::::::::::::::::,:::::::::::::::,,,,,,,,,,,..,,.......,..........
:::::::::::::::::::::,:::::::;;;++;;;;:,,,,,,,,,,,,....,...,..........
:::::::::::::::::::::::::::::;;++*+;*+;:,,,,,,,,,,,,...,..............
::::::::::::::::::::::::::::::++;++;;;;;:,,,,,,,,,,,,,,,..,,..........
::::::::::::::::::::::::::::::*?*??****+:,,,,,,,,,,,,,,,,.,,...,......
:::::::::::::::::::::::::::::;*????*???*;:,,,,,,,,,,,,,,,,,,,,.,......
:::::::::::::::::,:::::::::::+?????????*+:::,,,,,,,,,,,,,,,,,,,,......
:::::::::::::::::,::::::::::;**???????**+;::,,:,,,,,,,,,,,,,,,,,,,,...
:::::::::::::::::,::::::::;;++***????**++;:::,::::::::,,,,,,,,,,,,,,..
:::::::::::::::::,:::::;;;;+;+++*+***++;;;;;:::::::::::::,:,,,,,,,,,,,
:::::::::::::::::,:::;;;;;;;;;;;;;;+;;::;;;;;:;:,::::::::::,,,,,,,,,,,
::::::::::::::::::::;;;;;;;;;;;;;;+;;;:::;;;;;;:::::::::::::::::,,,,,,
::::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;:;;;;::::::::::::::::::,,,,,,
:::::::::::::::::::;;;:;;+;;;;;;;;;;;;;;;;;;+;;::,:::::::::::::::::,,,
::::::::::::::::::;;;;;;;++;++;++;;;;;;;;;+++++;;:::::::::::::::::::::
:::::::::::::::;::;;;;;;+*+++;++;;;;;;;;;;++*+++;;::::::::::::::::::::
;;:::::::::::::;:;;;:;;+**++;++;++;;;;;+++++;+++;:::::::::::::::::::::
;;;::::::;;:::::;;;::;;;***++++++++;;;;++++*;:;+;:::::::::::::::::::::
;;;:::::::;;:::::::::;;:+**++++;;++;;;;+++++;::;;;::::::::;:::::::::::
;;;;:::::::;;:;:::::;:::+***+++++;;;;+++++++;:::;;;:::::::;:::::::::::
;;;;::::::::;;:::::;;:::;***++;;;++;++++++++;::::;;;;:::::;;::::::::::
;;;;;;::::::;::::;;;;:::;***++++++;;+++++++;:::::::;;;;::::;::::::::::
;;;;;;;::::::::;;;::;;;+*****+++++++;+++++++;;;;:::;;+;;::::;:::::::::
;;;;;;;;;;+;;;;;;;;;;+******+;++++++++++++++;;;+;;;;;;++;;::::::::::::
::::;;;;;:::;++;;;;;;;;;;;;;;;+;;++++;+*++;;;;;;;;;;;;;+*+;::;;;;:::::
++;;+++;;::;+;;;;;;;;;;;;;;;;;++;;;;;+++;;;;;;;;;;;;;+;++*+;;++++;;;;;
::;+++;;;:;+;;;;;;;;;;;;::;;;;;;+;;;;;;;;;;;;;;;;;;;++++++*;;;;++;+,::
::;++;;;;+*+;;;;;;;;;;;;;;;;;;;+?*+;;;;;;;;;;;;;;;;;++++++**+;++++;,,,
::::;;+;**+++++;;;;;;;;;;;;;;;;;++*+;;;;;;;;;;;;;;;+++++++***;;++;,,,,
::;;;;;;++++++;;;;;;;;;;;;;++++++;;+***+++;;;;;;;;+++++++*??*:::;+;,,,
::;;;;;+++**+;;;;;;;++******+++;;;;;;++********+*?*++++++*??+:,,:::,,,
::::;;;+*+++;;;;;;;++***+++;;::::::::::::;;+++****+;+++*++;;:::::,,,,,
,,:::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,:::::::::::,,,:,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,:::::::::,,,,,::::,,,,,,,,,,,,,,,,,,::::::,,,,,,,,,,,,,,,,:::,,,,:::
;;;;;+++++++;;;;++++;;;;;;;;:;;;;:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

To End: Inhale, hold the breath for 45 seconds, and exhale. Repeat this sequence two more times, each time holding the breath as long as is comfortable. Comments: We are adjusting the two areas that we call the temples. These areas are more important that we know. In the ancient wisdom, they are known as the main centers of each zone of interconnection and intercommunication.

Yogi Bhajan • June 24, 1984

The Teachings of Yogi Bhajan ©2008

Page 183

:;;+++;::+;;;;;;+;;;:;S###############################################
;++++;+;:**+++++**+;:;S###############################################
;+;?%;+;:;*++++++++::;S###############################################
:;+*?+;::;++++++++;::;S@##############################################
,,,,,:,,,,,,:,,,,,,,,,;;;;;;;;+;+;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
....,,,,,,,,,,:,,,..............,,,,,,,,,,,,,,,,,,,,,,,,,,............

Apana Kriya (Elimination Exercises) p.1 of 2

1. Vatskar Kriya: Sit in Easy Pose with hands on the knees. Make a beak of the mouth and drink as much air as you can into the stomach using short, continuous sips, as if you were swallowing. Pull in and hold. Roll the stomach to the left, when the breath has been held in for half its maximum time, reverse the direction to the right. Continue rolling the stomach as long as possible with Neck Lock applied. When the breath can be held in no longer, straighten the spine and exhale slowly (not powerfully) through the nose. Repeat the complete exercise 2 times. Note: Always do this on an empty stomach and not more than twice per day.

......................................................................
...........,,,,,,,,,,,::::::::::;:,,,,,............,,,,,,.............
.........,::,,,,,,,,,,,,,,,.....,;,,:::;;;;,,:::,,,,,,,::::,..........
.......,;;...................,:::+:;:,,,,,,,..............,:;,........
......:+;:::,............,:;::::,,.:,.....................::++;.......
.....,*+:;;;,.,:++,,,,,:;::::,...,:;;:,,,...........,,....++;;*;......
.....,;:...;:,,:;;,,,:;:,,,.,;::::,,:::::::::,:,,:::;::::+:..,;+,.....
......,;:..:*;::,,:,:,.......,:,,..,,,,::,.,,,,,,,,,,,:;+;,.,:::......
........:;,.,:::::::,,........,,,,,,,...,::,,,,,:::,,:;:,..::,........
.........,::,,,;;:,,,::,..................,,,;;:,..,::::,,+:..........
...........;;,,,..::,.,::,.,,,:+:,,,,,,,,,,,::...,::,...,:;...........
............::.....,;,.,;+:::::+:::,,,,:::::*;:.,:,....,::............
.............::.....,;:+::;................,**::;.....::,.............
..............,;,....,;;;;+................,;,;:,...:::...............
...............,;:,...,;::;................,+:;....:+,................
.............,,,,;+....:;;:.................;+,....;:,,...............
...........,,,::::;,....:+..................::....,;:,,,,.............
..........,,,::::::;,...,*,.................:;....;::::,,,,...........
.........,,::::::::;:...,,,......................,;::::::,,,..........
.......,,,::::::::::;...........,,,,,,...........;:::::::::,,,........
.......,,:::::::::::;........,:::,,,::::,.......,;::::::::::,,,.......
......,,::::::::::::;:......::,.......,,::,.....;::::::::::::,,.......
....,,,::::::::::::::+;:,.,:,............,::,.,;;::::::::::::::,,,....
....,,,,,,,,,,,,,,,,,,::::;:,...........,,:;;:::,,,,,,,,,,,,,,,,,,....
...........................,:::.......,::,,...........................
..............................::.,,,,.;,..............................
...............................;;::::;+,..............................
..............................::.,*%;.:;..............................
.............................,;..:;+:..::.............................
.............................;:,,:..,,,,+,............................
............................:;;:;:,.:;::;:............................
............................;.:;:,..,:;:,;............................
...........................,;..,::::::,..;............................
............................;.....,:;:..,;............................
............................:;,......:;::,............................
.............................,::,,,,,,;;,.............................
...............................,,,,,,,,...............................

......................................................................
.................,....................................................
............,,,+;:::,::::,,,,,........................................
..........,++;;++,.....,,,,::::::::,,,....................,::::,......
.........,;*+::,:+..............,,,:::;::,,,.,,,,:::;;;;;?*:,,,:;,....
.........:%***+++?;::::,,..,:..........,,::;*+;;;+%*,++,+,;:....,*:...
.........,*::::::;;::;;;;++*?:..............,:;;:;?+,,:+,..+,...;:;:..
..........,::::,..+S%*+::::;*+;:,..............:+;:+++*,...,+,.:;.,+..
.............,:;;+;:,..,,:;++:;;;;:,,............;?+;?+.....:+,;,.;:..
.............,,,+,..,,:::,,,,.....,:;+;:,.........,+,,+......;*,,;:...
..........,,,,,;;::::,,..............;;:,..........,;;+*:,,...+;;:....
........,,,,:::;+;,,.................................,,+;;;;::::,.....
......,,,,:::::;+....................................,;:,::,,,,.,.....
.....,,,::::::::+,.................................,;;::::::::,,,,....
.....,,::::::::::+,..............................,;;:::::::::::,,,,...
...,:::::::::::::;++:,........................,:;;;::::::::::::::::,,,
...,,,,,,,,,,,,,,,,,::;:,.................,,::::,,,,,,,,,,,,,,,,,,,,,,
......................,,:;::,,,,,,,,,,::::::,,........................
..........................,,::::::::::,,,.............................

2. Baby Pose: Sit on the heels and touch the forehead to the ground. Place the hands palm up by the hips. Imagine that there is a big, 100-pound tail coming off the end of the spine and wag it as if trying to make it break the wall. Move the hips left and right–a few inches–as if the tailbone traces out a “U”; this will churn the navel and the lower abdomen as you move. Continue for 3 minutes followed by 5 minutes of rest.

......................................................................
......................................................................
......................................................................
..............,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,................
........,,,,,,,,,:::::::::::::::::::::::::;;:::::::,,,,,,,,,,,........
....,,,,::;::::::;:,,,,;;::::,,,;*:::::,:+**;::::::::::::::::::,,,,,..
...,,::;;:;,,+;+:......,:,,,,,,:;+:,,,,,,:+::::::,:,,,,::,,,,,,,,,,,,.
......,:,;,.:+:;:....:::::,,,,,::.........,;..........................
......;::,.,++::+:...,,........,:;;........::.........................
......;:,,:;:++::+:,...........,:,,.........:,........................
.......,::;;;+;;;;:,:::::::::::::,:;:........:,.......................
................,.....,,,..........,;;,.......:,......................
.....................................:;:.......::.....................
......................................,;:.......,:....................
........................................;;,......::...................
.........................................:+,......;:..................
..........................................,+:.....,::,................
............................................;+,.....,:,...............
.............................................:+:......::..............
..............................................,;;,.....::,............
................................................,;;,....;:............
..................................................:;:..,+:,...........
...................................................,;;::.::...........
.....................................................++...;,..........
......................................................:+:.,;,.........
.......................................................,*::+,.........
........................................................:;+,..........
.........................................................,,...........
......................................................................

3. Lie down on the back. Press the toes forward. Lift the legs three feet. Start Long Deep Breathing. Continue for 2 or 3 minutes. Inhale—hold briefly and relax.

4. Lie down on the back, bring the legs overhead and catch the toes. Roll back and forth from the base of the spine to the neck. Hold onto the toes and keep rocking for 3 minutes.

......................................................................
......................................................................
....................,,,,,,,,,,,,,,,,,,,,,,,,,,,,......................
..........,,,,,,,,,,,,:::::::::::::::::::::::,,,,,,,,,,,,,,,,.........
.......,,,,:::::::::::::::::::::::::::::::::::::::::::::::::,,,,,.....
.....,,,:::::::::;:,,.....,,;;:::::;;::,,,,,:::::::::::::;:::;;::,,...
......,........,::...........::..,::,.....,........,,,,,,;;;:;+,......
...............:,.....,.......::.:,......,;+;:;;;::::::;:+;,.;,.......
..............,:......+:,......:::.....,+:.,:::::,:,:,,...::,:........
..............:,.....:,.::.....,+,.....::..,,,,,,,,....,,::,,.........
.............,:....,:,..:,......*,.....++::,,,......,,::,.............
............,+,...::,...,:,.....+:.....,,......,;::,,,................
...........,:,...::.....,;:....,::,.........,,::,.....................
..........,:...,;,....,:,....,,;,.,:,,,,,,,::,........................
..........:,..,:,...,:,,.,:::;:;....,,,,,,,...........................
.........,:..,:,..,:,..,::+,.,:::.....................................
........,;,.,:,.,:,..,:,.,+;:,..::....................................
.......,;:,::,.,:,.,:,...,;,..,,;,.......,::,.........................
.......,:..::,:;,,:,......,:::;:,.......,:;:,.........................
........,:,;:,,;;,..........,,,,,,...,,,:,............................
..........:+;::,..............,;;:,,,,,,..............................
...............................,:.....................................
......................................................................

Copyright Kundalini Research Institute, Espanola, NM ©2008

Page 184

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Apana Kriya (Elimination Exercises) p2

......................................................................
....................................::................................
.............................,;.....,+,...............................
......................,,:;;;+,*......,+,..............................
....................:;::,,.,+:;.......,+,.............................
................;::;:,....,,+*,........,+,.............,...:,.........
................,?:...,:;;;;;*..........:+............,+...+,.........
.................;;.,;:,,....;,.........,:+..........,;:...:;.........
.................;;.,:.....,;*+.+;,.:.:;;,;:........:+,....,+.........
.................+:........,:;+.+*+,:;,+:+;:..,,::,:*,......+,........
................:+..........:*,;+;++::+.+:?,:;:,.,,:*.......;:........
...............:++..........:::,*;;::;;+,??;:,....,+:.......:;........
.............,;;,:;,......,::...*,:;.,;+;;+,...,:;+,.:;,..,.:;........
............:;,...,;;,,..,+;?:.,?*?*,.....;:.,;:,*:,;;:+:.,;+:........
...........;;.......,:;;,,,,::..;*;*:.....;:.,,..;;;:;;;++,,?*,,......
..........,*...........,:;;;:,...::+;....,*,.........,,,*+++:;;:;,....
..........;;..............,:;::,..,?:...:?;..........,;;*+.+;;*;;;....
..........;,.................,:;:,;?:.,+:,+,.......,::,.;+:+.,,.......
..........;:....................:*,+,:;,..,:;:,...,+;*:.;*;?,.........
..........:+.....................:*+;;.......,::::,::;:.,::;+,........
...........;;,....................*:+,..........,,:;;:,,...,?:........
............,;:..................,+,*...............,,:;;,,+;+........
.............,+*;,,.............,;:,*...................,:*:.+........
...............:;+;:::::,,,,,:::;,..+;....................,+,+........
.................,::::::::;;+;,,....,*,....................:?;........
.....................,,,,,,,.........,*:...................,?,........
......................................;%;,.................;:.........
.......................................:++;:,,...........,:;..........
........................................,;;:;;;:::,,,,:;;;:...........
..........................................,:;:::::;;;++:,.............
.............................................,,:::,,,.................
......................................................................

5. Alternate Nostril Breath: Sit up immediately in Easy Pose. As calmly as possible, bring the right thumb to the right nostril to close it off. Inhale through the left nostril, using the little finger, close off the left nostril and exhale through the right. Continue for 3 minutes, then inhale and feel the energy radiate throughout the body, giving health and life.

6. Sit in Easy Pose. Place the Venus Lock a few inches in front of the chest at the Heart Center with the palms facing the chest. Inhale and turn the head to the left; exhale and turn the head to the right. Continue for 3 minutes.

......................................................................
.......................................,::,...........................
...............................,..,,,,:;,:*:..........................
............................,:::+::::::,..,?,.........................
.......................,,,:;;,..+.........;+..........................
....................,::::++:....;::;+;;;;+;,,,........................
...............,,::::,.......,:::*,,,,:::::::::::,....................
............,,:;:,,........,,;+:,...............,:;:..................
..........,::,,..........:;:::,:::,...............,;;.................
........,;:,............;;,,::..,,::,,..............,+:,..............
.......,;,.............;:,::,.,::::;::::,:::,........++;;,............
.......;:...........,:;;::,,:;::,..,::::,:;;:.......::;,::............
.......;:.....,::::::,.,,:::,,.......,:::,,,,,,,,,,:;;,.,:............
.......,;:......,,.,,:::::,.............,::::;+;;;;::,:::,............
........,:;:::::,::::,,...................,,,,:::::,.:+...............
..........,:;;;;:::::::::;+:.................,,,,,,:::,...............
.........................:;::.....................+:..................
..........................,*;..................:::;,..................
........................,,,*;,.................:::;,..................
....................,,,,,,:++:...................:+,,,................
..................,,,,,,:,+:.....................;;,,,,,..............
...............,,,,,,:::::+,,,:::,...,,,:::::::::;*::::,,,............
.............,,,,::::::::;*;??+,:;;:::::,,,,.,,,,,::;;++:,,,..........
........,:::::;;;;;;;;;;:::*++*;......................,+%:,,,.........
......,:;:,...............:*++;;;,,,,,:::,:::,,........,%;:,,,........
.....,;,..................,;****+;:,,,,,,,,::++;;:,,,,:+*:::,,,.......
......;;,....,,,,::;;;;+;;;;++*+,,;:........,+..,,,,,,,+:::::,,,,.....
......,:;;++;;:,,,,,.,+:..,,,,...:,:;.......*+........;;::::::,,,.....
.....,,,,::;;;;:,...,;,..........+,.:;......;,......:;;::::::::,,,....
..,,,,:::::::::;;*+::...........,+...:;,...........:*::::::::::::,,,..
..,:::::::::::::::;:::,..;*,....:;....:+,.;+,,::;;:;::::::::::::::::..
.....................,:::;+;+,,.+,.....,;;;?;;+:::....................
......................,,,,,::;;++,,,,:;;+*+::,,,,,,::,,,..............
....................,;;:,:;:,,.,+.,,;;,,,:+.,..,,,,,,;;:;.............
.....................,:::++;+.,:+...,...,*?:.......,+:*;;.............
.........................,;,,:;::;,......:+*,.......,:+,..............
...........................,;:...,;;,..:;,:*,.........................
..........................,;,......:;:,+*;,++.........................
..........................:;.........:;;,...+.........................
...........................+,..........,:;:+*.........................
...........................++:...........,+?:.........................
...........................,;;::,.........;;..........................
............................,;::;:,,....,::...........................
..............................,,:;++;::;:,............................

7. Sit in Easy Pose. Stretch the arms out to the sides, parallel to the ground. Swing the arms back in a rolling motion as if swimming. Continue for 1 minute.

8. To end: Inhale and hold the breath as you bend the elbows, bringing the fingertips onto the shoulders. This magnetizes the electric current. While the breath is held, the energy starts circulating. Exhale— let the energy flow to all parts of the body and feel refreshed.

......................................................................
..............................,:,,,:,.................................
...........................,,::,,..:;:,...............................
.......................,,,::,........,;;,,............................
..................,,,::;;,,,,,.,,,,:..:,,::...........................
.................,;::,,:::,,,:;:::::.,:.,,+:..........................
................,:;::,,,...,::;::::,,:,:,..:,.........................
...............,:,......,,::,.,,,,,,,,:::,,:,.........................
...............;..,.,,,:;::...::,,,,,,,:,,,:..........................
...............::,:::,,:,,,...,,.....,:,..,:..........................
................,:::::::,,,,:,......:,;...,:..........................
.....................,,,,,,,;,.....:,,:...,:..........................
.......................,,,,,;.....:,.:,...,;,,,,..,,,,,,,.............
....................,,,,,::::....:,.......,;::::::,,..................
.................,,,,::::::;:...:,........,;::::::,,,,................
................,,:::::::::;,..:,.........,;::::::::,,,,..............
..............,,,::::::::::;..,:...........+:::::::::::,,,,...........
............,,,:::::::;::::;,.............,;::::::::::::::,,,.........
...........,,::::::::::::::;,.,...........:;;;::::::::;:::::,,,.......
.........,,,::::;::::::::::+::::,.........:,;;,,,,,,,,+;::::::,,,.....
........,,:::::;:::::::::::++:,,;,........:.,.........:;;,,:;+;:,,....
......,,::::::;::::::::::;+;;:;,,;+,..,::.;.,,,.......,:....:;+*::,:,.
.............,,........,::.:?**;::+;::,++:;:;;:::::::::;,,::,:;;......
.............:.......,::,..;*;,;;;;;+;,,...:,.....,,..,,:::++,,.......
............,:...,:;;;,....;;;,:;+;;;,.....,:,...........,,,..........
............,:...:,,,....,+::;:,....::.......:,............,::;,......
............,:.,++:,,,::::+;:........:........,:,..........,;:;.......
.............:,+*+;;:,,..,;,:::,,,..,:..........,,,,,,...,,:,,,.......
.............,:,:+:.......,:,,,:;;:;;,............,,,:::::,...........
..............,:,...........:;::,,:,..................................
...............,:,.......,,,..........................................
.................,,,,,,,,;:;,.........................................
...................,,,:,,,:,..........................................

Comments: This is a good example of a simple but powerful series that was kept secret by those few yogis who learned it. This will allow you to completely master your digestive system and give a youthful appearance to your skin. Aging does not start just with years; it begins with nutritional deficiency, intestinal problems, untended emotional and physical stress and an inflexible spine that disrupts the flow of meridians as well as the rejuvenating flow of your spinal fluid. Exercise 1 adjusts the acid–alkaline balance in the stomach, but it must be done regularly without missing a single day. Exercise 2 strengthens the heart; Exercise 3 slims the waistline and cleans the gallblad- der; Exercise 4 flushes the circulation and balances the nerves. Exercises 5 and 6 distribute the pranic force and stimulate the thyroid and parathyroid. Exercise 7 strengthens the psycho-magnetic field of the aura.

......................................................................
...............,,.......,,,,,:,,,.........,,,.........................
...............+;:::,,:::+;::,::;::,,::::::::::,:,,...................
.........,,,:::;+::,,,,,.;;,,,..................,,::,.................
.......,;:,,,....,,:::::::::::::::,,,,.............,::................
.......;,......................,,,+:,:::,............::...............
.......+:.....,..........,,:,::+;;;:::,,:::,.........::...............
.......:+;:,,,;;::,,,,:::::::::::::::,::,,+;:,,..,::+*................
........,;::::::,,,,,:::::,,,......,,::,:;:.,;;:,,:::;................
..........,,::::::,,,,,,........,:::::::::::,,,,,;;,;,................
..............,,,:::,,,::,.....:::,.,,,:,::,,::::::;,.................
.......................,,;,...;,.........,,,:,,,.:;...................
.........................:;..,;,.........,:;:,..,;....................
.........................::...,,.......,::,.....:,....................
......................,,,;,...........,;,.......:,....................
..................,,,,,,:+:..........,;,........:,,,..................
..............,,,,,,,:::;,..........,;.........;;,,,,,,,..............
...........,,,,,,:::::::+,.........,;,........,+::::::,,,,,...........
.........,,,,,::::::::::+,.........:,.........,+:::::::::,,,,,........
......,,,,,:::::::::::::;:........,;...........+::::::::::::,,,,,.....
.....,,,,:::::::::::::::;:........:,...........;::::::::::::::,,,,....
....,,,::::::::::::::::,;:........;,...........;::::::::::::::::,,,...
...,,::::::::::::::::::;+;,.......:,...........+::::::::::::::::::,,,,
...,,,,,,,,,,,:::;;;;;+*+;,...................,+;,,,,,,,,,,,,,,,,,,,,,
............:::,,......,;,.....................:+:::,,,...............
...........;:................:;::,.............,,,,,,,::,.............
..........,+......,;:...,,,.;;,,:::,...................,:::,..........
...........::.....:*+:+;;**;+.,,..,::,..,:,,..............,;:.........
............::,.....;+*?+;+?;,,,,,,,,;:.+*+?;,...,,,,,,.....::........
.............,::,...+;:;:,;;*;;;;*;,,,+;+;*+;;:::::++;:......;,.......
...............:::,.+,...:;.+????*+;::+,;,::;::::+*:,.......:;,.......
.................,:,;;,,:;..+***+,.:+;+,:;,..+:.,++......,:::,........
...................,,;:,,...;;;:,:,.,*+;.,;:,::......,,:::,...........
...........................,*;:,;++::+::;..,:*,,,,,::::,..............
...........................:+:..,:::,...;:...,::::,,,.................
...........................;,:::+,......,+............................
..........................,;...,:::,....;:............................
...........................;:.....,:;,,:;.............................
...........................,::::,,,,:+::..............................
..............................,,:::::,................................
......................................................................

Copyright Kundalini Research Institute, Espanola, NM ©2008

Page 185

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Balancing The Aura p.1

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::,,,,::::;;;;:::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::,:;++++**++++:::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,:::::,:;++++++++***+;:::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,::::::;+++++++++******::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,:::,:+++++*+++++++****+:::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,;;,,,,,,,,:::;++++*+******+*****;::::::::::::
,,,,,,,,,,,,,:,,,,,,,,,,:+;::;;:,,,:,++;;;+*************+:::::::::::::
,,,,,,,,,,,,,:,,,,,,,,:;++++;+;;:::,,:+;;+++++*********;::::::::::::::
,,,,,,,,,,,,:::::,,,::;;;++;;++;;+;;::+;;+??*+++*****?;:::::::::::::::
,,,,,,,,,,,::::::,:;;;;+++;:;;;;;;+;++;+;;+++++++****;::::::::::::::::
,,,:,,,,,,,,::::;;;;++++++;;+++;;++++++;;;+;+++++++*;:::::::::::::::::
:,::,,,,,,,,::;;;;++;;;;++;:;;;;;;+++++;;+++++++++;;+++;;;;;::::::::::
::::,,,,,,,,:;;+++++,,,,,::;;,,,:;+;;;;;+++++++++++++++++++++;;:::::::
:::::,,,,,,,;;+++++*++;;;:::,,:;;:,,,,,,;*+++++++++++++++++++++++;::::
:::::,,,,,,,:;++++****+++++++;;;;;;::,:::::;+++++++++++++++++++++;;:::
:::::,,,,,,,:::;++****+++++++++++++;;:+;;::;+++++++++;+++++++++++++:::
:::::,,,,,,,::::::::;;+++++++++**+;+;;+;;;+;+++++*++;++;;++++++++++:::
::::::,,,,,,:::::::,,,,::;++++***++;;+;:;+;;++++++;;++++;+++++++++;:::
::::::,,,,,:::::::::,,,,,,,:::;;+++;+;;;++++++++++;++++++*+++++++;::::
::::::,,,::,::::::::,:,,,,,,::,,,;;++;+*+++++++++++++++++****++;::::::
:::::::,,:,:::::::::,:,,,,,,:::,,:++;;*++++++++;+;++++++++*++**:::::::
:::::::,,,,:::::::::,:,,,,,::::,,:;;;;+++++++;;;;+;++++++++++?+:::::::
:::::::,:,,::::::::::::,,,,:::::,:::;;;++++;;;;;;;;++;;;;;+++*;:::::::
::::::::,,::::::::::::::,,,,:::::::;;;;:;;;;;;;;;;;;;;;;;;;;:,::::::::
::::::::,:::::::::::::::,:,,:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::
::::::::::::::::::::::::,,,,:::::;++;;;;;;;;;;;;;;;;;;;;;;;:::::::::::
::::::::::,:::::::::::::::,:::::::+++++++++++++++++;;;;;;;;:::::::::::
::::::::::::::::::::::::::::::::::;;;;+;;;+++++++++;;;;;;;::::::::::::
:::::::::::::::::::::::::::,::::::;;;;;;;;;;++++++;+;;;+;;::::::::::::
::::::::::::::::::::,:::::,,::::::;;;;;;;;;;+++;++;;+;;++:::::::::::::
::::::::::::::::::::,:,,::,:::::::;;;;;;;;;+++++;;+;;+;;+:::::::::::::
:::::::::::::::::::::::::::::,::::;;;;;;;;+++++++;;++;+;;:::::::::::::
::::::::::::::::::::::::::::::::,:;;;;;;;++++++++++;++;;;:::::::::::::
::::,,::,::,,,,::::::::::::::,,:,:+;;;;;;+++++++++++;++;;:::::::::::::
::,:;+++++++++;;;;:::,,,:::::,,,:;;;;;+;+++++++++++++;;;;:::::::::::::
::+????????*?????****++;;:::,,:::;;;;;;++++++++++;;;+++;;;::::::::::::
.;????????????%%%%???????***+;;:;;;;;;;;++++++++++;;;;;+;;:,,,,,,:::::
.+????????????????%%%???????????+;;;;;;+****+++++++++++;;;:,,,,,,,,,,,
.,*??????????????**???%%%??????%%?*+++++++;;;;;;+++++;;;;;;,,,,,,,,,,,
..,;???????????????????*?%%%????%%%%%%%%?*+++++++++++++++**:,,,,,,,,,,
....,+?????????%%%%%?????*????%%%%%%%%%??**************?%%%+,,,,,,,,,,
,,,,,,:;*???????????%%%??????**?%SSS%?******?????********??*::::::::::
:::::::::;*?????%%%%%%%%%%%%%????%?*******????????********??;;;;;;;;;;
:::::;;;;****??%%%%%%%?%%%%%%???*********?????????*********?;;;;;;;;;;
;;;;;;;;;+*?***?%%S%???%%%??*?**********?????????***********;;;;;;;;;;
::;;;;;;;;+*?????**??%%?%%%??***????****????????********??*+;;;;;;;;;;
:;;;;;;;;;;;;++**?%%??**??%%?%%????**????????????*****???*++;;;;;;;;;;
;;;;;;;;;;;;;;;;;+?%????????%%SS%%?????????????????????*++++;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;+*+**???????%?%S%%%%%??????%%%???**+++++;;;;;;;;;;;
:::;;;;;;;;;;;;;;;;;;;;;+*???%%?*%%%%SSS*??*???**+++++++++;;;;;;;;;;;;

This set builds your physical energy and stamina. It strengthens the navel energy. Then it rhythmically moves the meridian energy from the third chakra to the eighth chakra and back. This dance of energy builds all the chakras and the radiance of the aura. It is the kind of kriya you can master gradually and that becomes increasingly delightful as your aura expands.

1) Sit in Easy Pose. Bend your elbows out to the sides at shoulder level and slightly cross your hands in front of your open eyes. Spread your fingers wide, like a fan. Then move your upper arms from the elbow, bringing the hands slightly out to the side and back again. The upper arm will be parallel to the floor. Continue this motion rapidly and forcefully for 3 minutes.This exercise works on the eyes.

................................,,,,::::,,............................
.............................,:;;;::::::;:,...........................
........................,:,.:++++;;;:::;;;:...,.......................
......................,:::,:;++++;;:::::;;;:,,:,,.....................
...................,:::::,,,+**++;;::::;;;;:,:,::,....................
.................,:;;:::,,,,:***++;:,,:;;++:,,,:::,,..................
...............,:;;;::::::,:,;****+::;+++++,,,,::::::,,...............
.............,;;:;::;;:::::,.,+**?**;*??+*;.,,,,:::::::,,,............
...........,:;;;;;;:,,.,,,,,..;*+;++;;;;;*:.,,,,,::::,,,,:,...........
.........,:;;;;;,..........,,,,;*++*++;;+;,........,:::;:,,:,.........
.......,;+;;;+:...........,,,,.,*****+++;..............,;;:,,:,,......
......:++;;;+:...........,,,,,,.+**+++++,................:+;,,::,.....
.....;++;;++,............,,,,,,.;***++++:.................,+;:,,::,...
...,;+++;++,......,,,,,,,,,,,,:;*++;;;;;;::,,,,,,,,,,......,;+:,,::,..
...;+++++*+::::::;:;;::;;;:::;+++;;;:;;;;;;::;;;;;;;;;:;:,,,,++:::::,.
..:*++++**+;;;;;;;;;+;;;;;;;;;;;;;;;:;::::::::;;;;;;;;+++;;++*?+;::,:,
..:+++**++;;;;;;;;;++++;;;::;;::::::::,,::;:::;;;;;+++++;;;;;+***;::::
....,:;;++++***********+;;;;;;;::::::::::::::::::;++****++++++++**+;:,
.......,,,,:::;;;;*?*??++;;::;;::::,,::::::::::::;+**?++++++;;;:::,,..
....,,,,,,,,,,,::::;;;**+;;;:::;;::,,::::::::::::;,,,,................
...,,,,,,,,,,,,:::::::;*++;;;::;;;::::::::;::::::,....................
...,,,,,,,,,,,,,,::::;;+*++;;;;;::;:::::;;;:::::,.....................
..,,,,,,,,,,,,,,,::::;:;**+++;;;;;;;;;;;;;;;;:::,.....................
........,,,,,,,,,:::::;;***+++++;;;;;;;;;;;;;;::,.....................
.........,,,,,,,::::::;;***+++++;;;;;;;;;;;;;;::,.....................
............,,,,::::::;;+**++++;;;;;;;;;;;;;;::,......................
............,,,:::::::;;;*++++++;;;;;;;;;;;;;::,......................
.............,::::::::;;;++++++++;;;;;;;;;;;;;:,......................
............,,::,::::;;;;+*+++++++;;;;;;++;;;;:,......................
...........,,,,,,,:::;;;+***+++++++;;+;;;;;;;;::......................

2) Stand up and move into Archer Pose, with the right leg bent forward so the knee is over the toes. The left leg is straight back with the foot flat on the ground at a 45° angle to the front foot. Raise the right arm straight in front, parallel to the ground and make a fist, with thumb pointing up as if grasping a bow. Pull the left arm back as if pulling the bowstring back to the shoulder. Face forward with the eyes fixed on the horizon above the fist. From this position begin bending the right knee so the body drops down, and then comes back up. Continue this motion powerfully and rhythmically for 2 minutes. Switch sides and continue for 2 more minutes. Switch sides and continue for 30 seconds more.

,,,,,,,,,,......,.....,,,,::::::::::;;;++;:;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,..............,,,,::::::::+****?*;::;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,...............,,,,::::::;*******??*+:;;;;;;;;;;;;;;;;;;;;;;;;
,.,,,,,,.........,..,.,,,,,,:::::+**???****?*:;;;;:;;;;;;;;;;;;;;;;;;;
,....,,,....,....,,,,,,,,,,,:::::+*++*?????+::::;::;;;;;;;;;;;;;;;;;;;
.....,......,,...,,,,,,,,,,,,::::*+;+++*??;::::::::;;;;;;;;;;;;;;;;;;;
...,,.......,,...,,,,,,,,,,,,::::+++++++**:::::::::;;;;;;;;;;;;;;;;;;;
..,,;:.....,,,.,,,,,,,,,,,,,,,::::+++++++*;::::;;:::::;:;;;;;;;;;;;;;;
.,;*;;,,....,,..,,,,,,,,,,,,,,::::::;++++*+;:;;;++;;;;;;++++++;:;;;;;;
.,;*;+++;;;;;;;;;;::::::::;;;;;;;;;;++++++++++++++++++++++++++;::::::;
..,,,::;;;+++++++++++++++++++;;;;;;+++++++;+++++++++++++;;;;;:::::::::
..........,,,:::::::;;;+++++*+;:;;;+++++;;;;++++++;:::::::::::::::::::
......,,,,.,,,,.,,,,,,,,:::,,;;:;;;;;;;;;;;;;;;;;:::::::::::::::::::::
.....,,,,,.,,,,,,,,,,,,::::,,,::;;;;;;;;;;;;;;;:::::::::::::::::::::::
....,,,,,,.,,,,,,,,,,,,,::::,,,:;;++;;;;;;;;;;;:::::::::::::::::::::::
,...,,,,,,.,,,,,,,,,,,,,::::,,,:;;;;;;;;;;;;;;;:::::::::::::::::::::::
...,,,,,,,.,,,,,,,,,:,,,:::::,,::;;;;;;;;;;;;;;:::::::::::::::::::::::
...,,,,,,,,,,,,,,,,,:,,,,::::,:::;;;;;;;;;;;;;::::::::::::::::::::::::
,,,,,,,,,,,,,,:,,,,,::,,,::::::::;;;;;;;;;;;;;::::::::::::::::::::::::
,,,,,,,,,,,,,,::,,,,::,,,:::::::::;;;;;;;;;;;;;;::::::::::::::::::::::
,,,,,,,,,,,,,,:::,,,:::,,:::::::::;;;;;;;;;;;;;;;:::::::::::::::::::::
,,,,,,,,,,,,,,:::,,,,::,,,::::::::;;;;;;;;;;;;+++:::::::::::::::::::::
,,,,,,,,,,,,,,::::,,,:::,:::::::*??????%%%%%%%%%%;::::::::::::::::::::
,,,,,,,,,:,,,,:::::,,:::,::::::;*%%%%%%%%%%%%%%%%?+:::::::::::::::::::
,,,,,,,,::,,,,:::::,,:::,:,::+*??%%%%%%%%%%%%%%%%%%+::::::::::::::::::
,,,,,,,:::,,,,::::::::::,,;*????%%%%%%%%%%%%%%%%%%%?;:::::::::::::::::
,,,,,,::::,,,,::::::::::;*??????%%%%%%%%??%%%%%%%%%?*:::::::::::::::::
,,,,,,:::::,,:::::::::;*?????%%%%%%%?*+;::+?%%%%%%%??+::::::::::::::::
,,,,,::::::,,:::::::;*????%%%%%%%?*;::::::::+?%%%%%%??;:::::::::::::::
,,,,,::::::::::::::*???%%%%%%%?*+:::::::::::::*?%%%%??*:::::::::::::::
,,,,,:::::::::::::+??%%%%%%%?;:::::::::::::::::+?%%%%??*::::::::::::::
,,,,,:::::::::::::+?%%%%%?*;::::::::::::::::::::;?%%??%%?:::::::::::::
,,,,,:::::::::::::+?%%%%%;::::::::::::::::::::::::*%%???%?+:::::::::::
,:::::::::::::::::+?%%%%%+:::::::::::::::::::::::::+%%????%?+:::::::::
,:::::::::::::::::+%?%%%%*::::::::::::::::::::::::::;%%%%????*::::::::
,,::,:::::::::::::*%?%%%%*::::::::::::::::::::::::::::?%%%%%???;::::::
,,,,,,::::::::::::*%%%%%%*:::::::::::::::::::::::::::::*%%%%%?%+:::::;
::::::::::::::::::?%%%%%%*,::,:::::::::::::::::::::::::,;?%%%%S*;:::::
,,,,,,,,,,,,,,,,,:?%%%%%%?,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;%%%S%?;+,,,,
.......,,..,,,...;%%%%%%%%,,,,,::::::::::::::::::::::::::,+SS%?%?+;,,:
..........,,,,,,,+%%%%%%S%;::::;;;;;;;;;;::;;;;;;;;;;::::,:%S%%%?;*;,,
.....,,,,,:::::;;;++**???*+;;;;;;;;;;;;;;;;;;;;;;:;;;;;::::+%???*:+*:,
,,,,:::::::::::;;;;;::;;;;;;:::::;;;;:;::::::::::;::;;;::::;?%%??;;+;:
,,:;::::::::::::::::::::::::::::;::::;::;;:::;;;;::;::;:,:;+++**+;;:::

The Teachings of Yogi Bhajan ©2008

Page 186

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Balancing The Aura p.2

::::::::,,,:::::,,,,,,,:::,,,:::::,,::::::::::::::::::;;;;;::::;;;;;;;
::::::::,,,:::::,,,,,,,:::,,::::::,::::::::::::::::;++++***+;;;:;;;;;;
::::::::,,:::::::,,,,,:::::,::::::::::::::::::::::*********++++;:;;;;;
::::::::::::::::::,,,,:::::::::::::::::::::::::::;*********+++++;:;;;;
::::::::::::::::::::,:::::::::::::::::::::::::::::*********++++;::;;:;
::::::::::::::::::::::::::::::::::::::::::::::::::*?**???%*+++;:::::;;
:::::::::::::::::::::::::::::::::::::::::::::::::::;;+**??*+++::::::::
:::::::::::::::::::::::::::::::;:::::::;:::::::::::::+;;;;+++;::::::::
:::::::::::::::::::::::::::::::;;::::::;::::::::::::;;;;;;;;+;:;::::::
:::::::::::::::::::::::::::::::;;::::::;;:::::::::::;;;;;;;;;+;:::::::
:::::::::::::::::::::::::::::::;;;:::::;;::::::::::;+***+;;;;;;::;::::
:::::::::::::::::::::::::::::::;;::::::;;;::::::::::++++++++;;;;:::;::
:::::::::::::::::::::::::::::::;;:::::::;;:::::::::;+*+++++++;;:::::::
::::::::::::::::::::::::::::::::;:::::::;;;;;;;;;:;;+**++++++;;:::::::
::::::::::::::::::::::::::::::::;:::::;;+*****??;;;++*++++;+;:::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::;++*********??;;+++*+++++;::::::::::
,....,:;;;;:;;;;+++++++++;;::;++********????????*;++**++++++,,,,,,,,,,
,,,,,;++*?????????????**??*???*******????????????+++****++*?;,,,,,,,,,
::;++***??%???**+*%??????????????????????????????%?*++++*++**++++++;::
:+***+**++++**;+??%%S%%%%%?%%%%?%%%%%%%%??%%%%%%???****++*++;++++;;;;;
,,,,,,,,,:::;;;+++;+++++****++***?????%%%%??????*******+++**+++++;;;;;
,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++++++++;;
,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::,,,,,,::::::;;;;;;;;;;:::;::;;;;;;;;::

3) Come into Cobra Pose. Lie down on the stomach with the palms flat on the floor under the shoulders and the heels together with the soles of the feet facing up. Arch the spine from the neck to the base until the arms are straight with elbows locked. From this position, raise the buttocks up into Triangle Pose supporting yourself on your palms and soles of your feet, with your body forming straight lines, heels to buttocks and buttocks to wrists. Then return to Cobra Pose. Alternate movements at a speed of 2 seconds per posture for 5 minutes.

,,,:::,,,,,,,,:,,,,,::;;;;;::,::::::::::::::::::::::::::::::::::::::::
,,::::,,,,,,,,::,,,;+****??**+::::::::::::::::::::::::::::::::::::::::
,:::::,,,,,,,:::,,;***?????????+::::::::::::::::::::::::::::::::::::::
,:::::::,,,,,:::,:***???????%??*;:::::::::::::::::::::::::::::::::::::
::::::::,,,,::::,;**????%%%%%?+;;;;:::::::::::::::::::::::::::::::::::
:::::::::,,,::::;*????%%%??S*+;;;;;;::::::::::::::::::::::::::::::::::
::::::::::,::::;*???%%%%%*;*;+;;;;;;;;::::::::::::::::::::::::::::::::
:::::::::::::::*??%%%%%%*+*;+;+;;;;;;;;:::::::::::::::::::::::::::::::
::::::::::::::???%%%%%?+;+;++++;;;;;;;;;::::::::::::::::::::::::::::::
:::::::::::::*%?%%%%?*:,,:;;;++;;;;;;;;;;:::::::::::::::::::::::::::::
::::::::::,:*%%%%%%?;::::,,:::;;+;;;;;;;;;;;;:::::::::::::::::::::::::
:::::::::,;*?%%?%%*:::::::::::::;+;;;;;;;;;;;;::::::::::::::::::::::::
::::::::,;??%%%%?*:,:::::::::::::;;;;;;;+;;;;;++;+++;:::::::::::::::::
:::::::,+??%%%%*;::::::::::::::::::;;;+;++;;;;+*+++*+:::::::::::::::::
:::::,,+?%%%?%?:,:::,:::::::::::::::::::**+;;;;+****+:::::::::::::::::
:::::,+??*???%;,::::::::::::::::,:::::::;++++;;;+***+:::::::::::::::::
,,,,.;%??:;+?*,,,,,,,,,,,,,,,,,,,,,,,,,,,::;+++;;;+++;:,,,,,,,,,,,::::
,,,.;???;*+*%+.,,,,,,,,,:::::::::::::::::::::;:;++;;;+++::::::,,,,,,,,
,,,:?%%*;S;+%?,::::::::;;;;;;;;;;;;;;;;;;;;;;;;:;++;;;+++;;;;;;:,,,,,,
,,,?%%?:?#;**;;::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;:::::::::,,,,
,,;+*?++SS;?;:::::::;;;;;;;;;:;;::;;;;;;;;;;;;;;;;;;;;;;;;;:::::::,,,,
,,:;;;;+++;+;:::::;:::::::::;;::::::::::::::::;;;;;;;;;;;;+;;;;;:::,,,
,,,,,,,,,,,,,,,,,,::::::,,,,,,::::::::::::::::::::::::::,,::::;;;;;:,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,

4) Sit in Easy Pose with a straight spine and play the recording of the Wahe Guru Jio meditation (by Bhai Avtar Singh). When you hear the words Wahe Guru or Wahe Jio, pull Mulbandh, pulling in on the muscles of the rectum, sex organs and Navel Point for the length of the phrase, then relax and meditate on the words in between. When you hear the Toohee, take one powerful Breath of Fire, an equal inhale and exhale from the abdomen for the length of the word, then relax and meditate in between. Continue for at least one cycle of the meditation (approximately 14 minutes). This meditation moves the energy from the third chakra out into the aura, and returns to the third chakra energizing each chakra. If you practice it for the full length of the recording for 90 days, you will perfect the meditation.

,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,:;;;+++++;::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,:,,,,,,;;;;;;++++**;::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,:,,,,,;;;;;+++++++*::::::::::::::::::::::::::::
,,,,,,,,,,,,,,:,,,,,,,,:,,,,,;+++;;+++*+*+;:::::::::::::::::::::::::::
,,,,,,,,,,,,,,:,,,,,,,,,,,,,,++++;;;;++***::::::::::::::::::::::::::::
,,,,,,,,,,,,,,:,,,,,,,,,,,,,,;++;;;;;;;+*+,:::::::::::::::::::::::::::
,,,,,,,,,,,,,,::,,,,,,,,,,,:,:+;+*+;+*+;+;,:::::::::::::::::::::::::::
,,,,:,:,,,,,,,,:,,,,,,,,,,:,,,;;;+;:;+;;;:,:::::::::::::::::::::::::::
,,,::::,,,,,,,,:,,,,,,,,,,,:,,,;;;;;;;;;:,::::::::::::::::::::::::::::
,,,::::,,,,,,,,::,,,,,,,,,,:,,,:;+++++;;,:::::::::::::::::::::::::::::
,,,:::::,,,,,,,::,,,,,,,,,,,:,,,;;;;;;+;,,,:::::::::::::::::::::::::::
,,,,::::,,,,,,,::,,,,,,,,,,,,,::;;;;;;;+;:::,,::::::::::::::::::::::::
,,,:::::,,,,,,,,:,,,,,,,,,,,::;;;;;;;;;;;+;;;:::::::::::::::::::::::::
,,,:::::,,,,,,,,::,,,,,:,::::;:;;;;;;;;;;;;;;;;;;:::::::::::::::::::::
,,,:::::,,,,,,,,::,,,,:::;:::;;;;;;;;;;;;;:;;;;;;;;:::::::::::::::::::
,,,,::::,,,,,,,,,::,::::;::::;;;;;;;;;;;;:::;:;;;;:;;,::::::::::::::::
,,,:::::,,,,,,,,,::::::;;:::::;;;;;;;;;;;:::;;;;;;;;;,::::::::::::::::
,,,,::::::,,,,,,,::;;;;;;;::;:;;;;;;;;;;:::::;;+;;;;;:::::::::::::::::
,,,:::::::,,,,,,,,:;;;;;*;:::::;;;;;;;;:::::::+*;;;;+:::::::::::::::::
,,,,:::::,,,,,,,,,:;;;;;*+;:::::;;;;:::::::;;:+*;;;;;;,:::::::::::::::
,,,,::::::,,,,,,,:;;;;+;:+;;::;;;;;;;;;;;;;;;;;:+;;;;+::::::::::::::::
,,,:::::::,,,,,,,;;;;;+:,;;;;;;;;;;;;;;;;;;;;;;,;+;;;;;,::::::::::::::
,,,:::::::,,,,,,:;;;;+;,,;;;+++++;;;;;;;;;;;;;;,:;;;;;;:::::::::::::::
,,,,::::::,,,,,:;;;;;+:,,:;+++++;;;;;;;;;;;;;+:,,:+;;;;;::::::::::::::
,,,,::::::,,,,:;;;;;+;:,,,;++;;;;;;;;;;;;;;;;+:,:,;+;;;;;:::::::::::::
,:,,::::::,,,;;;;;;++:::,,;++;;++;;;;;;;;;;;;+:,:::+;;;;;;:,::::::::::
:,,,,,:::::,;;;;;;++::::,:;;++++++;;;;+;;;;;+;,,::,:++;;;;;:,:::::::::
,,:,,,::::,:;;;;;+;:::::::;+++;;;;;;;;;;;+;;++:,,,,,,;+;;;;;:,::::::::
,::,,::::::;;;;++;:::::::;;+++++++++;;;;;;;++++:::::,,;++;;;;:::::::::
:::::::::;;;;;;:,,,,,,,::;;;;;;++++++*+++;;++++;,,:::,,:;;;;;;;:::::::
,,,,,,,:;;;;;++;++++;;;?*++++++;;;;;;;;;+++****+::;;;;;;:;+;;;;:,,,,,,
,,,,,:;;;;;;*???????????????%%??**+++*++*??????????????????*;;;;;;,,,,
,,,,;;;+++:*%????????????????%SSSSSSSS%S%%???????????%??%??%+;+;;+;:,,
.,,:+;;+;;*%???????????????????%SSSSSSS%%%%%%???????????????%*;;;++;,,
,.,;+++;;+%????????????????????????%%%?;;*%??**??????????????%*;;+;;::
,,,,;;;::;?????????????????????????*???******?????????????????*:::::::
,,:,,:::::;+???????????????????%%???%????????????????????????*;:::::::
,::::::::::::;;++*????%%%%%??*%%???%?????????????????????*+;;;;;;;;;;;
::::;;;;;;;;;;;;+***?????**+;;+?%%??%%%%%%%%%%%%%%%%%%%?*+;;;;;;;;;;;;
:::::::;;;;;;;;++*******++++++++++*+++++++++++****+*++++;;;;;;;;;;;;;:

Yogi Bhajan • KWTC 1983

The Teachings of Yogi Bhajan ©2008

Page 187

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Balance the Mind 1 (pg.1)

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,:,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,,::,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,:::,,,,,,,:,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;;:::,,,,,,,,:,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;++;;;;;;;+++:,,,,,,,,::,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,:??+++;;;;+++**,,,,,,,,::,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,:::::::::,;?***??++??***?:,,,,,,,,::,,,,,,,,,,,,,,,,
:,,,,,,,,,,,,,,,:::::::::::::?*++++;;++++**:,,,,,,,,:::,,,,,,,:,,,,,,,
,,,,,,,:,,,,,:::::::::::::::;??++++++++++??:,,,,,,,,:::::,,,,,,,:,,,,,
:,,,,,,,,,,,,,::::::::::::::;?%???%??%???%*::,,,::,,::::::,:,,,,:::,,,
:,,,:::,,:::::::::::::::::::;?%%%?????%%%?+:::::::::::::::::::::,::,,:
:::::::::::::::::::::::::::::*%%%%%%%%%%%*;,:::::::::::::::::::::::,:,
:::::::::::::::::::::::::::::+?%%%%%%%%%%*:,,:::::::::::::::::::::::::
:,,:::::::::::::::::::::::;**???%%%%%%%%??*+;:::::::::::::::::::::::::
:::::::::::::::::::::;;++*???????%%%%%%%?????*++;;::::::::::::::::::::
::::::::::::::::::;+**????????????????????????????*+::::::::::::::::::
:::::::::::::::::;****??????*??????????????????????**;::::::::::::::::
::::::::::::::::;*??????????**??????????*??***?????***;:::::::::::::::
:::::::::::::::;***?????***?**??**+****?*??**??*???****;::::::::::::::
:::::::::::::::+****?????**?*???*+;;;;+*??***??????*****;:::::::::::::
::::::::::::::+*****????????????*+;;;;+*???*????????****+:::::::::::::
:::::::::::::;*****????%????????*+;;;;;*?????????????****;::::::::::::
:::::::::::::+****????%%????????+;;;;;++**?????%???????***;:::::::::::
::::::::::::+***?????%%%?????**+++++;;++++++++*????????****:::::::::::
:::::::::::;*++++*******+++;;;;;;;+?***++++;;;;;++++++++++*+::::::::::
:::::::::::+++++;;;;;;;;;;;;;;;+*??%%%%??*++++++++;+++++++++;:::::::::
::::::::::;+++++++++;;;;++++**?%%%??%%%%%%%??**+++++++++++++;:::::::::
::::::::::;++++++++++++**??%%%%?????%???%%%%%%??*++******+++;:::::::::
:::::::::::+++++++++++*?%%%%?????????????????%%?+::;;+++++++;:::::::::
:::::::::::;;;;;;;;;;;*?%%%???????????????????%*;;::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;+?%%%?%??????????????%?????;;;;::::::::::::::::::
;;;;;;;;;;;;;;;;;;++*?%%???????????????????%????+::;;:::::::::::::::::
;;;;;;;;;;;++++++++++**?%%%%????????????????%???*+;;;;;;::::::::::::::
++++;;;;;;;;;;;;;+++++++*******?????????????****+++;::::::::::::::::::
:::::::::::::;;;+++++++++++++++++++***+********+++++++;;;;::::::::::::
:::::::::;;;++++++++++++++++++++++++++********++++++++++++;;;;::::::::
::::::;;;+++++++++++**+++++++++++++********+++++++++++++++++++;;;:::::
::::;;;;++;+++++++;;+++**********?***********++++++++++++++++++++;;:::
:::;++;+++++++++;;;+++++*****?????+++++**++*+++++++++++++++++++++++;::
;;;;++++++++++++++++++++++*++++++++*+++++++++++++++++++++++++++++++;::
;;;+++++++++++++++++++++++++++++*****++++++++++++++++++++++++++++++;::
;;;;++++++++++++++++++++++++++********++++++++++++++++++++++++++++;;;:
;;;;;;;++++++++++++++++++++++++++++**++++++++++++++++++++++++++++;;;;:
:::;;;;;++++++++++++++++++++++++++++++++++++*+++++++++++++++++;;;;;;;;
:::::;;;;+++++++++++++++++++++++++++++++;;;++++++*******++++++++;;;;;;
:::::;;;;;;;;+++**++++++++++++++;;;;;;;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;
:::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::
:::::::::::;;;::;;;;;;;;::::::;;;;;:::;:::;;;;;;;:;;;;::;;;;;;:::;::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

1. Sit in Easy Pose. Hands are locked in front of the heart center, palm to palm, the four fingers folded around the opposite hand. Look at the tip of the nose. Squeeze the hands. 3-1/2 Minutes. Synchronize the entire body. Squeeze the entire body as tightly as you squeeze the hands. 3-1/2 Minutes.

Comments: Squeeze like you are squeezing water out of a stone. You will find an air vacuum in your palms. It will give you sensitivity of how life flows. Experience it. Squeeze the hands with maximum tightness. Look at the tip of nose, concentrate, and squeeze. You will breathe differently, exist differently, and start to eliminate disease from your body.

;:;;:;:;;;;;;:::;:::::::::::::::::::::::::::::::::::;;;::;::;;;;;;;;;;
;:;;:;::;;:::::::::::::::::::::::::::::::::::::::::::;;;::::;;::;;;;;;
;:;;:;::;;:;::;;;++:::::::::::::::::::::::::::::::::;:;;::::::::;;;;;;
;:;;:;::;;:::;+***+;::::::::::::::::::::::::::::::::;:;;::::::::;;;;;;
;:;;:;;:;;::;+++++;::::;+;::::::::::::::::::::::::::;:;;::::::;:;;;;;;
;:;;:;;:;;:;;;++++::::;;*;::::::::::::::::::::::::::::;;::::::::::;:::
;:;;:;;:;;:;;;+++;::::;+*;::::::::::::::::::::::::::;;;;;:::::;:::;;;:
;;;;:;;:;;;;+++++::::;++*;::::::::::::::::::::::::::;;:;::::::::::;:;;
;:;;::;::;+;;+++;:::;;++*;:::::::::::::::::::::::::::;:;;:::::::::;:;;
::;;:;;::;++++++;:;++++++;:;::::::::::::;::::::::::::;;;;;::;;:::;;:;;
::;;;:;::;;;;;++;:+*+++++;;;;;:;::::;::;:::::::::::::;;;;;::;;;:;;;;;;
;;;;;;;;:;;+++*+;::;++++;;;;;;;;::;;::;:::::::::::;::;;;;;::;;;;;;;;;;
;;;;;;;;:;++++**;;;;++++;;;;;;;;:;;;:;;:::;:;;;;;;;;:;;;;;;::;;;;;;;;;
;;;;;;;;:;+++***+;;;+***+;;;;;;;;;;:;;;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;:;++++**+;;******;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;:;+**+***;;******+;;;;;;;;;;;;;;;;;;;;+;+;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;++*++***++******+;;;;;;;;;;;;;;;;;;;;++*+;;;;;;;;;;;;;;;;;;;;
;;;;;;;;+++*+************+;;;;;;;;;;;;;;;;;+++*++;;;;++;;;;;;;;;;;;;;;
;;;;;;;;++++**************;;;;;;;;;;;;;;;;;;*++*;;;;**+;;;;;;;;;;;;;;;
;;;;;;;;+++***************;;;;;;;;;;;;;;;;;;+***;;;;**+;;;;;;;;;;;;;;;
;;;;;;;;+++***************;;;;;;;;;;;;;;;;;++***;;++**;;;;;;;;;;;;;;;;
;;;;;;;;+++***+***********;;;;;;;;;;;;;;;;;++**+;+?***+;;;;;;;;;;;;;;;
;;;;;;;;+****************+;;;;;;;;;;;;;;;;;;++*+;;****+;;;;;;;;;;;;;;;
;;;;;;;++*****************+;;;;;;;;;;;;;;;;;++*+;;;+***;;;;;;;;;;;;;;;
;;;;;;;++++***********?***+;;;;;;;;;;;;;;;;++**;;;;+***;;;;;;;;;;;;;;;
;;;;;;;+++++**********??**+;;;;;;;;;;;;;;+++**+;;;++*?+;;;;;;;;;;;;;;;
;;;;;;;+*************???**+;;;;;;;;;;;;;;+++**++;+++**+;;;;;;;;;;;;;;;
;;;;;;;+*?***+**?****%%??**;;;;;;;;;;;;;+++***+++++***+;;;;;;;;;;;;;;;
;;;;;;;+?*+++********????%*;;;;;;;;;;;;+++***++++++***++;;;;;;;;;;;;;;
;+;;;;;+*+++*********???**+;;;;;;;;;;;+++****+++++****+++;;;;;;;;;;;;;
;+;;;;;+++*******??**???**++;;;;;;;;;;++*****++++*****++;;;;;;;;;;;;;;
+++;;;;+************?%??**;;;;;;;;;;;++******++*****?+++;;;;;;;;;;;;;;
+++;;;+*************?????*+;++;;;;+;;********++******++++;;;;;;;;;;;;;
++++;;+************???**??*++;;;;++;+*******++++++**++++++;;;;;;;;;;;;
++++++********???**?**???**+;;;+++;;++*****+++++++**+++++++;;;;;;;;;;;
+*++**************?*???????+++++;;;+++*****+++****?*+++++++++;;;;;;;;;
++;;++++********????%%????????**++++++****+++*?%%%%%*++++++++++;;;;;;;
;;;;++***********??%%??????????????*+++****++?%%%%%?++++++++;;;;;;;;;;
;;;;++**++****????%%??????????????*+++**??????%%%%%?++++++++++;;;;;;;;
;;;;+++****?????%%%%??????????????*++???%???????%%%?++++++++++++;;;;;;
;;;;++*???????%%%%%???????????????*+?%?%???????%%%%%?*++++++++;++;;;;;
;;;;;+***??%%%%%%%???????????????%*?%%%?%??%???%%%%%%%?***++;;;;;;;;;;
;;;;++**???%%%%%????????????%%%%???%%%??%??%%%%%%%%%%%%%??**+++;;;;;;;
;;;++++???%%%%%%%?%%%%%%%%%%?????%%%%%?????%%%%%%%%%%%%?***??**++;;;;;
;;++++++*?????????%%%%%%%?????????%%??%%%%%%%%%%?%%%%%%?*********+;;;;
;;;;;;++++++++++++**??????????%??%%???%%%%%%%%%%????%%%%?????**+++;;;;
;;;;;;;;;;++++++++++++***???????%%????%%%%%%%%%%??????*?%%%%*+;;;++;;;
;;;;;;;;;;;;;;;++++++++++++***??%%%%%??%%%%%%%%%%%%%%%?**??+;;;;;+++;;
;;;;;;;;;;;;;;;;;;;++++++++++++***?????%%%%%%%????%%%%%?*++;;;;;;;++++
+++;;;;;;;;;;;;;;;;;;;;;;++++++++++++++******+++++++****+;;;;;;;;;++++
++++++++++++;;;;;;;;;;;;;;;;;+++++++++++++;;;;+++++++;;;;;;;;;;;+++;;;
++++++++****++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++++;;;;;;;;;;;;;;;
**++++**+******++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

2. Immediately lie down on your back. Bring the arms and legs up to 90°—straight and tight. Palms are facing the knees. Spread the fingers wide. 2 Minutes.

3. Bring the knees to the chest and wrap your arms around the knees. Bring the nose to the knees. Don’t cross the feet. Stabilize. 3-1/2 Minutes.

4. Come into Corpse Pose and let the body relax. The Kulwant Singh Version of Chattr Chakkr Varti is played. 1 Minute.

::::::::::::::::::::::::::::::::::::::::,::::::::,:,::::::::::::::::::
:::::::;;:::::::::::::::::::::::::::::::,:::::::::::::::::::::::::::::
::::::;;++;:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
:::::;;;;;;;::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
:::::;;;;;;;;;:::::::::::::::;+;;;;::::,::::::::::::::::::::::::::::::
::::::;;;;;;;;;;:::::::::::;;;;;;;*+;;::::::::::::::,,,,,,,,::::::::::
:::::::;;;;;;;;;;;;;;;;;;++;;;;++++++;;;;;;;;::::;;:,,,,,,,,,:::::::::
:::::::::;;;;;;;;;;;;;;;;;+++;;*+;;;;;;+;;;;;++;++++:,::,,:,::::::::::
:::::::::;;;;;;;;;;+++++++++;;++;;+++++;;+++++***++?*;,:::::::::::::::
;:::::::::+++++++++++++++++;;+++++++++++++++++*??*+?%%*;::::::::::::::
;;;:::::::;++;;;::;;++***++;;+**+++++++++++++*??***?%??*+;;:::::::::::
;;;;;::::::::::::::;;+++*++;++*?*++*++++++++*%%%%?%?*++*?%??+:::::::::
;;;;;;;:::::::::;;;;;;;+++;;+++************?%%%%%%%%***?%%%%%;::::::::
::;;;;;;;;;;;;;;;;;++++++++++++**********?%%%%%%%%%%**+*?%%%%+::::::::
;;;;;;;;;;;;;;;;++++++++++++++++*******??????????????**++*%?%?::::::::
;;;;;;;;;;;;;++++++++++++;+++++++++******************???***;*%+:::::::
:::::::;;;:;++++++++++*++;+++++++;;*?***???***?????????????+;%*:::::::
::::::::::;+++++++++++*++++++++++;;*????????????????????*?*;+%+:::::::
::::::::::;++++++++++*****++++++++;*?????????????????????*;:?*::::::::
:::::::::;;+++++++++++***?????***++*????????????????????*;:;?;::::::::
::::::::;;;;++++++++++****?%%%%%%%%???????????????*????*;;;+?:::::::::
:::::::::;;;;+++++++++++*?%?????%%%%?????????????**???+;;;;*+:::::::::
:::::::::;;;;;+++***+***?%??????%??%?????%???????*??*+;;++**;:::::::::
::::::::::;;;;++++****?%????????????????????????**??*******;;;::::::::
::::::::::::;;++*??????%?????????????????????**++++;;++++;;;;;;:::::::
::::::::::::;;;;+*???*?***;;+++++++*****++++++++;;;;;;;;;;;;::::::::::
::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::

Comments: Nap. Hypnotically sleep. Conquer the environments. Don’t let the body move but imagine you are out of your body, let your soul look at it, and dance.

*????*??*******+;::::::::::::::::;;+;;;::::::::::::::::::::::;++++****
?????*?****++;;;:::::::::::::;;;;+***+++++++++;;;;+++*++++;;;:;;;;;+**
????*?****+;;;;;;;;;;;;;;++;;+++++++++*???*********???????+;;+;;;::;+*
???******+++++++++++*+++++++++++++++++*????????????????????**%%??+++**
????**++++****++++++++++++++++++++++++*?????????????????????*%%%%*****
??*??*??*******++***********++++++++++*?????????????????????*?%%%?**++
????**??*******++++++++++++++++++++++++??????????????????????????**;;+
***++*********+++++++++++++++++++++++++??????????????????????*++;;;;;;
?*****++++*****++++++++++++++++++++++++*??????????*??????????+;;:;;;;;
?*****+;;;;+++++++++++++++++++++++++++++*******++++*??????**+;;;;::;:;
******;;;;;;;;;;;;;;;;;;;;;;;;;;++**++++++++++++++++++++++;;;;;;;;::::
?*****+;;:::;;;;;;;;;;;;;:;;;:;;;++++;+;;;;;;;;;;;;::::;;;;;;;;;;;::::
?******++;;;;;;;;;;;;;;;:::::::::::::;:::::::;;::::;;;;:;::::;;;:::::;

The Teachings of Yogi Bhajan ©2008

Page 188

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Balance the Mind 1 (pg.2)

+++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++++;;;;;;::::::::::::::::::::;;
;;;;;;++++++++++++++++++++++++++++****+++++++++;;;::::;;;;:::;;;;+++++
;;;;+**********++++++++;;;;;;;;;;;;;:::::;;+++++++++++++++;;::;+++++**
****??*******+;::::;;:::::::::::::::::::::::;;+***????******;+;;;;;;;+
?**??****+++;;:::::::::::::::::::::::::;;;;+***********?????*%%%%?**+;
?*******+;;:::::::::::::::::::::;;::;;;+++++*?????*???????????%%%%?**;
**?****;:::::::::::::::::;;;:;;;;;;;++++++++++????????????????**????+;
*?****+::::::::::::::::::;;;;;;;;;;+++++++++++????????????????????+;;+
??****+;:::::::::::::;;;;;;;;;;;+++++++++++++*?????????????????*+;;;;;
?*******++;;;;;;;;;;;;;+++++++++++++++++++++;*?*??****?????????*;;;:::
?**********++++++++++++++++++++++++++++++++++??*********????????+:::::
****+++++++**+++++++++++++++++++**++++++++++**+++;;;;;;;*%%?????+:::::
***++++++++++++;+++++++++++++++***+++++++++++++;;;;;;;;:;*??*???+;::::
*++++;;;;;;;:::;;;;;;;;;++++++++++++++++++;+++;;;::::;;:::;++;;+;:::::
****+::::::::::;;;;;;;;;;++++++*++**++++++++;;:::;:::::::::;++;;;:::::
****+;::::::::::;;;;;++++++++++*+++*+++++++;;:::::::::::::::++;;;:::::
*****+;;:::::::;;;;;;+++++++++++++++++++++;:::::::::::::::::;+;;+;;:::
*****+++++;:::;;+;;+;;;++++++++++++++++++;;:::::::::::::::::;++;;*++++
****++++++++::;++++;;;;;;;+++++++++++++++;::;;;++++;;;;;;;+++*+;;+++++
****++++++++++++++++++++++++++++++++++++++++++++++++++++++++++*+;+++++
******++++++++++++++++++++++++++++++++++++++++++++++++++++++++**+;++++
*****++++++++++++++++++++++++++++++++++++++++++++++++++++++++++**+++++
*****++++++++++++++++++++++++++++++++++++++++++++++++++++++++++**+++**
*********++++++++++++++++++++++++++++++++++++++++++++++++++++*********

5. Cat stretch to each side and transition to standing. 30 Seconds.

6. Dance with hands up above the shoulders. Keep the hands up the entire time. Chattr Chakkr Varti continues playing for 2-1/2 Minutes. Rhythms of Gatka is played for the remainder of the dance. Keep only one foot on the ground at a time. Dance vigorously. 11 minutes total Open the hips, shake the rib cage, tighten and loosen the neck, the face. Every part of the body has to dance. Eight twists of the body in one beat. Raise the Kundalini. Infinite healing can take place. This is an Ashta—eight— beat rhythm, an Ashtang Natiem. It is called Shiva Dance

;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::::::::::;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::::::::::::::;;;;;;;;;;;;;;;
;;;+++;;;;;;;;;;:::::::::::::::::::::::::::::::::::::::::::;;;;;;;;;;;
;;;++++;;;;;;::::::::::::::::::::::::::::::::::::::::::::::::::::;;;;;
;;;+++++;;;:::::::::::::::::::::::::::::::::::::::::::::::::::::;;++;;
;;;;;+++;::::::::::::::::::::::::::::::::::::::::::::::::::::::;++++;:
;;;;+++;:::::::::::::::::::::::::::::::::::::::::::::::::::::::;++++;:
;;;;;+++:::::::::::::::::::::::::::::::::::::::::::::::::::::::;+++;::
;;::;;;+;:::::::::::::::::::::;++;;;++;::::::::::::::::::::::::;++;:::
;;:::;;;+;:::::::::::::::::::;?***++**?+::::::::::::::::::::::++;;::::
;::::;;;++;::::::::::::::::::;?*++++++*;:::::::::::::::::::::++;;:::::
::::::;;;++;:::::::::::::::::;??*????*?+:::::::::::::::::::;+;;;::::::
::::::;;;;++;::::::::::::::::;?%%??%%%%;:::::::::::::::::;;+;;;;::::::
:::::::;;;;++;::::::::::::::::*%%%%%%%*:::::::::::::::::;++;;;;:::::::
::::::::;;;;;;+*+++++++++++;;;+?%%%%%%*;;;+++;+;;;++++++;;;;;:::::::::
::::::::;;+;;;;????????????????????????????????????????;;;;;::::::::::
::::::::::;;;++*??????????????????????????????????????*;;;;:::::::::::
;;;;::;::::::;;*??????????????????????????????????????;:::::::::::::::
;;;:;;;;;::::::+?????????????????????????????????????*::::::::::::::::
;;;:;;;;;;:::::;++**????????????????????????????**+++;::::::::::::::::
;;;;;;;;;;;;:::::::;;+*??????????????????????*+;;:::::::::::::::::::::
::;;;:;;;;;:::::;::::::;*??????????????????*?+::::::::::::::::::::::::
;:::;;;;;;;::::;;:::::::;*?????????????????*?+::::::::::::::::::::::::
;:::;;;:;;;;:::::::::::::+????????????????***;;::;::::::::::::::::::::
;;:::;;;::;;;;::::::::::::*???????????????***;;;::;:::::::::::::::::::
;;;:::;;;:;;;;;;;:::::::::+???????????????***::;;:::::::::::::::::::::
:;;;:::;;;;:;;;;;;::::::::;*??????????????**?;::;:::::::::::::::::::::
:;;;;;;;;;;;;;;;;;;;;:::::;*??????????????**?+:::;::::::::::::::::::::
::;;;;;;;;;;;;;;;;;;;::::::*??????????????????+:::::::::::::::::::::::
:::;;;;;;;;;;;;;;;;;;;:::::*??????????????????*;:;;:::::::::::::::::::
:::;;;;;;;;;;;;;;;;;;;;:;:;*?????????????***++*;::;;:;:;;:::::::::::::
::;;;;;;;;;;;;;;;;;;;;;;::+?????????????*+++;+;;:::;;;;;;;;;;;::::::;:
::;;;;;;;;;;;;;;;;;;;;;;:;+**??????****+++++++++;:::;;;;;;;;;;;;;;;;;;
;:;;;;;;;;;;;;;;;;;;;;;;::++++++***++++++++++++;;;::;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;::;+++++++++++*++++++++;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;::;++++++++*+**+++++++;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;:::;+++++***+*++++++++;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;::::+********?*+++++++;:;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;:::::;+*******?++++++++;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;::::+*******?++++++++;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;::;*******?++++++++;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;+*****??;+++++++;;;;;;;;;;;;;;;;;;;;;;;;
++;;;;;;++;;;;;;;;;;;;;;;;;;;;;+****?*;+*****+;;;;;;;;;;;;;;;;;;;;;;;;
++++;;;++;++;;;;;;;;;;;;;;;;;;;+****?+;+*****+;;;;;;;;;;;;;;;;+++++;++
++++++;;;;;;+++;;;;;;;;;;;;;;;;;****?++******+;;;;;;;;;;;;;;;;;;;;;;;+
*+++++++++++++++++++++++++++++*+*****+********++;;;;;;;;;;;;;;;;;+++++
********++++++**++++;;;;;;;+++++++************+;;;;;;;;;;;;;;;;;++****
*****++;;;;;;;;;;;;;;;;;;;;;;;;;;+****++******+;;;;;;;;;;;;;;;;;;;;;;;
*+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+****+********+;;;;;;;;;;;;;;;;;;++;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+************+;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;+++;+++++++++++************+;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;+++++++++++++++************+;;;;;;;;;;;;;;;;;;;;;;;;
++;;;;;;;;;;;;;;;;;;;;+++++++++++***********+;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;++++++++*****++***+;;;+;;;++;+;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;++;++++++****+++++++++++++++;++;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++++++++++++++++++++++;;++;;;;;;;;;;+++;
;;;;;;;;;;;;;;;;;;;;++;++++++++++++++++++**+++++++;;;+;;;;;;;;;;;;;;;;
;;;;;+++++++++++++;;++++++++++++++++++++++++++++++++++;;;;;;;;;;;;;;;;
+++++++++;;;;;;;;;+;;;+;+++;;++++;+++++++++++++++;;;;;;;;;;;;;;;;;;;;;
;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

7. Sit down and relax. 3-1/2 minutes.

8. Massage the armpits deeply; each hand massaging the opposite armpit concurrently. 1-1/2 minutes. This will stimulate the three nervous systems and give you a new life.

:::,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,,,::,,,,,,,,,,,,,,
:::::::,:,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,,,:::,,,,,,,,,,,,,
::::::::,,,,::,,,,,,,,,,,,,,,,,::,,,,,,,,:,,:::,,,,,,,,,::,,,,,,,,,,,,
::::::::::,,,:,,:,,,,,,,,,,,,:::::,,,,,,::::,:::,,,,,,,,,:,,,,,,,,,,,,
:::::::::,:,,:,,,,,,,,,,,,,,,:::::,,,,,,,,::,:::,,,,,,,:,:,,,,,,,,,,,,
::::::::::::::::,::::::::::,,:;:::,,,,,,,:::,::::,,,,,,,,:,,,,,,,,,:,,
:::::::::::::::::,::::::::::,:::::::::::::::,,::::,,,,,,,,:,,,,,,,,,,,
:::::::::::::::::::::::::::::**+++++;;;+++**;,::::,,,,,,,:,,,,,,,,,,,,
:::::::::::::::::::::::::::::??+++++++;+++??;,,::::,,,,,,:::,,,,,,::,,
:::::::::::::::::::::::::::::*?*??**++***+**:,,:::::,,,,,,::::,,::::,,
:::::::::::::::::::::::::::::*?++***++**++*?;,,,:::::,,,,,,::::,::::::
::::::::::::::::::::::::::::;?%?***+;+**+*??;,,,,:::::,,,,,,::::::::::
:::::::::::::::::::::::::::::?%%?%%?*?%%?%%*:,,,,,::::::,::,,:::::::::
::::::::::::::::::::::::::::;?%%%%%%%%%%%%?+:,,,,:::::::::::::::::::::
::::::::::::::::::::::;;+*???%%%%%%%%%%%%%??*;::,,::::::::::::::::::::
:::::::::::::::::::;****??????%%%%%%%%%%%%????***+;:::::::::::::::::::
:::::::::::::::::;****????????%%%%%%%%%%%%???????***+:::::::::::::::::
:::::::::::::::::+???????????????%%%%%%%?%???????****+::::::::::::::::
:::::::::::::::::*?????????????????????????????????***;:::::::::::::::
::::::::::::::::;*????????????????????????????????****+:::::::::::::::
::::::::::::::::;*?????????%???????????????????????***+:::::::::::::::
::::::::::::::::;*?????*????*???????????????%????*****+:::::::::::::::
::::::::::::::::;*?????????+;;+?????????????%????*****+:::::::::::::::
::::::;;;::::;;:;*?????*???++;;+??????????????????****+:::::::::::::::
::::;;;;;;;;;;;;;*??????????*+++++**???????**???******+:::::::::::::::
::::::;;;;;;;;;;;*?????????%??***+++++++***+****+++++**;::::::::::::::
;;;;;;;;;;;;;;;;;*??******???????***++++++++++++++++;;*;::::::::::::::
::;;;;;;;;;;;;;;+?*++++++++++++++*******+++++++++++;;+;:::::::::::::::
:::;;;;;;;;;;;;;;*+++++++++++++++++**?*******++++;;;+;::::::::::::::::
:;;;;;;;;;;;;;;;;;;++++++++++++++***??%%%??****++++++;::::::::::::::::
::;;;;;;;;;;;;;;;;;;++++++******???%%%%%%%%%????**++;:::::::::::::::::
::::;;;;;;;;;;;;;;;;;****?????%%%%%%?????????????*;:::::::::::::::::::
::::;;;;;;;;;;;;;;;;;??%%%%%%%%%%?????????????????;:::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;?%%?%%%%%????????????????????+;;:::::::::::::::::
;;;;;;;;;;;;;;;;;+++++****************************++;;;;::::::::::::::
+++;;;;;;;;;;;;+++++++++++++++++++++++++++++++++++++;;;:::::::::::::::
::::::;;;;;+++;;;;;;+++++++++++++++++++++++++++++++++;;;;;;:::::::::::
:::;;;;++++++++++;;;+++++++++++++++++++++++++++++++++++++++++;;;::::::
:;;++++++++++++;+++++*********+++****++++*************+++++++++++;;:::
:++++++++++++++++++++++***????**++*************+++++++++*++++++++++;;:
;++++++++++++++++++++++++****+++++++++++++++++++++++++++++++++++++++;:
:;+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++:
;;;+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++;:
;;;;;+++++++++++++++++++++++++++++++*??****++++++++++++++++++++++++;::
;;;;;;++***++++++++++++++++++++++++++++**********+*****++++++++++;;:::
:;;;;;+++*************++++++++++++++++++++++*+++++++*????***++;;;;:;;;
:::;;;;;;;++++************???********++;;++;;;+++++**+***++++++;;;;;;;
::::;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;:;;;;;;;;;;;++++++;;;;;;;;:::::
::::::;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;;;;;;::;;;:::
::::::::::::::::::::::::::::::::::::;::::::::::::;;:::;;;;;;;;;;;;::::

9. Beat the upper part of your chest with your fists. 1/2 minute. Then beat the thighs just above the knee. Fast and heavy. It has a soothing effect. 1/2 minute.

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,:,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,,,::,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,:::,,,,,,,,,,,,,,,,
:::::,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,,:,,:::,,,,,,,,,::,,,,,,,,,,,,,,,
::::,:,,,,,,,,,,,,,,,,,,,,,,::::::::::,:,,:::,,,,,,,,,:,,,,,,,,,,,,,,,
,,,:::,,,,,:,,,,,,,,,,,,,,,:;;;;;;;;;;;::,:::,,,,,,,,,,,,,,,,,,,,,,,,,
::::,:::::::,,,,::,:::::::,;*+++;;;;+++*;,,:::,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::,:::::::::,;??*???++*?*+*?;,::::,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::::::;?*+++++;+++++?;,,::::,,,,,,:,,,,,,,,,,,,,,,
:::::::::::::::::::::::::::*?+++****+;+*?;,,:::::,,,,,::::,,,,,,,,,,,,
::::::::::::::::::::::::::;?%????????????;,,,:::::,,,,,::::,,::,,,,,,,
::::::::::::::::::::::::::;?%%%??????%%%*:,,,::::::::::,:::::::::,::,,
:::::::::::::::::::::::::::?%%%%%%%%%%%?+:,,,,:::::::::::::::::::::::,
:::::::::::::::::::::::::::+?%%%%%%%%%%*;,::::::::::::::::::::::::::::
:::::::::::::::::::::::::::;??%%%%%%%%?*;:,,,,,:::::::::::::::::::::::
::::::::::::::::::::;;+++**??***??????**?**++;;;;:::::::::::::::::::::
:::::::::::::::::;+*????????????******??????????**+;::::::::::::::::::
:::::::::::::::;+*????????***??????????**??????????*;:::::::::::::::::
::::::::::::::;*????????*+;;;+????????*++;+**???????*+;:::::::::::::::
:::::::::::::+*????????*;;;;;+*???????++;;;;+*???????**;::::::::::::::
:::::::::::;+*???????*+;;;;;;;*???????+;;;;;;+???????*?+::::::::::::::
:::::::::;+????????*++;;;++++*????????*+;;;;;;+*???????*+;::::::::::::
::::::::;*??????**++++;+++**????????????*+++;;;;+*???????*;:::::::::::
::::::;*????***++++++**?????????????????????**++++++*??????*;:::::::::
::;;;+**+++++++++++*???????????????????????????*++++++++*****+::::::::
;;;;;+++++++++++**??%??????????????????????????%?**++++++++++*+:::::::
;;;;;++++****+**?%*+???????????????????????????%*??***+++++++++:::::::
;;;;;++*******??*+;;????????????????????????????;;?%?******++++;::::::
;;;;;+**++++**+;;;;;*??????????????????????????*;:;+*********++;::::::
;;;;;;;;;;;;;;;;;;;;+??????????????????????????*::::::::;;;+++;:::::::
;;;;;;;;;;;;;;;;;;;;;???%??????????????????????+::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;*?%%??????????????????????+::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;*%%???????????????????????+;;::::::::::::::::::::
:;;;;;;;;;;;;;;;;;;*?%%??????????????????????%?+;;;:::::::::::::::::::
;;;;;;;;;;;;;;;;+;+**?*?????????????????????????*+;;;:::::::::::::::::
;;;;;;;;;;;;;;;++++++++++********************+++++++;;;;;:::::::::::::
++++;;;++;+++++;++++++++++++++++++++++++++++++++++++++++++;;;;::::::::
:::;;;;;+++++++++;;+++++++++++++++++++++++++++++++++++++++++++;;;:::::
::;++++++++++++;;++++**+++++++++++++++++++++****+**++**++++++++++;::::
:;++++++++++++++++++++**?****++****+++*******+++++++++++++++++++++;:::
:;++++++++++++++++++++++*????**********?**++++++++++++++++++++++++;:::
;;++++++++++++++++++++++++**++++++***+++++++++********++++++++++++;:::
;;;++++++++++++++++++++++++++++++++++***+++++++++++++++++++++++++;::::
;;;;++*+++++++++++++++++++++++++++++++++++++++++++++++++++++++++;:::::
;;;;;;++**++++++++++++++++++++++++++*?*****++++++++++*****++++;;:;;:::
;;;;;;;+++***+++++++++++++++++++++++++++*****************++;;;;;;;;;;;
;;;;;;+++++**?**********+++++++++++++++++++++++++++****++++++;;;;;;;;;
:;;;;;;;;;;++++**********************++;++;;;;;+++++++**++;;;;;;::::::
:::;;;;;;;;;;;;;;;;;;;;;;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;:::
:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;::::

Yogi Bhajan • February 11, 1992

The Teachings of Yogi Bhajan ©2008

Page 189

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Balance the Mind 2 (pg.1)

;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;+***;;;;;+*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;+***;;;;;+*+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;+***+;;;;+*+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;++****;;;+++*+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;++++++++;++++**;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;+;+;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;
;;;;+;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;*+;;;;**;;;+;;;;;;;;;;;;;;;;;;;
;;;;;+;;;;;;;+;;;+++;;;;;;;;;;;;;;;;;++**;;;+**;;;;;;;;;;;;;;;;;;;;;;;
+;;;;++;;;;;+++;+;;;+;;;;;;;;;;;;;;;;+***;;;+**+;;;;;;;;;;;;;;;;;;;;;;
;+;;;;++;;;++++;;;;+++;;;;;;;;;;;;;;;+***+;++**+;;;;;;;;;;;;;;;;;;;;;;
;++;;;;+;;;++++;;+++++;;;;;;;;;;;;;;;;***+;+*?*+;;;;;;;;;;;;;;;;;;;;;;
;;++;;;++;;++++++++++++;;;;;;;;;;;;;;;***++++***+++;;;;;;;;;;;;;;;;;;;
;;;++;;;;;++;+++;;;;;;;;;;;;;;;;;;;;;;+***++;+**++++;;;;+;+;;;;;;;;+++
;;;;++++;;;;;++++;;;;;;;;;;;;;;;;;;;;;++**++++**++++++;+++++;;+;;;;;++
;;;;+++++;++++++++;;;;;;;;;;;;;;;;;+;;+***+++****+++++++++++++++++++++
;;;;;++++;;;++;;+++;;;++;;;;;;;;;;;++;+***+++****+++++++++++++++++++++
;;;;++++++;;;;;;++;+++++;;;;;;;;;+;;+++****++****+++++++++++++++++++++
++;++++++++;;;;;;;;++++++;;++++++;;;;++****++*****++++++++++++++++++++
++;++++++;;+;;;;;+++++++++++++++++++;;+*****+*****++++++++++++++++++++
;+++++++++;;;;;;;+++++++++++++++++++;;+*****+*****++++++++++++++++++++
++++++++++;;;;;;;;+++++++++++++++++++;+*****++++++++++++++++++++++++++
+++++++++;;;;;;;;;;+;+++;;;++++++++++;+*****+;;;;+++++++++++++++++++++
+++++++++;;;;;;;+++;;+++;;;++++++++++++*****+;;;;+++++++++++++++++++++
++++++++++;;;;;;++;;++;;;;;;+++++;;++++****+++++++++++++++++++++++++++
+++++++;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+**????*?**?***++++++;++++
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*??%%%%%???**??***+++;;;+
;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;+*?%%%%%%%??****+;;;;;;;;+
;;;;;;;;;;;;;::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*?%%%%%%??*+;;;;;;;;;++
;;;;;;;;;;;:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++*?%%%??+;;;;;;;;;;+++
;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++*??+;;;;;;;;;;++++
;;;:;;;;;;;;;;;;;;;;++++;;;;;;;;;;;;;;+;;;;;;;;;;;++*??+;;;;;;;;;+++++
;;;;;;;;;;;;;++++++***+++;;;;;;;;;;;;;;;;;;;;;;;;;;+***++;;;;;;+++++++
;;;;;;;;;;++++++++++;++++++++++;;++++++;++++++;++++++++++++;;+++++++++
;;;;;;;;++++;+++;;++;+++++++++;++++++++++++++++++++++;;;;;;;;;;+;;++++
;;;;;;;;;;;;;;;;;;;;++;;+;+++++++++++++;;+;;+++++++++;;;;;;;;;;;;;;;;;

1. Lie down on your back. Bring your arms and legs up to 90 degrees. Toes point toward the ceiling. Spread the fingers wide, palms facing the thighs. After 3 minutes begin singing loudly, from the navel, to the Aquarian March by Nirinjan Kaur. Continue for 7 minutes.

Let the energy come in and take care of the lower back. If your knees bend it means you worry too much. This posture is between headstand and shoulder stand and gives you a new brain, new pelvis, and takes care of the liver.

2. Immediately bring your knees to your chest and wrap your arms around the knees. Press very firmly. Bring your nose up to your knees. Do not let your feet cross. Continue chanting powerfully with the Aquarian March. 5-1/2 minutes. Pressing the knees to the chest will open the 2nd and 3rd lumbar vertebrae.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++;;;;++++++++
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++;;;;;+++++++
+++++++++******+++++++++++++++++++++++++++++****++++++++**;;;;;;;+++++
++++++++********++++++++++++++++++++++++***?***??+++++++*++;;;;;;;++++
+++++++++********+++++++++++++++++++++***********++++++**+++;;;;;;;+++
++++++++++*********+++++++++++++++++++******??***+++++*?*+++++;;;;;;++
+++++++++++*****+++;;;+;;;;;+++++++++****??**??***++**???*+++++;;;;;;+
++++++**++++****+++;;++;;;+;+++++++++***?*??**??*++*??????+++++++;;;;+
++++++++**+++***+++;;++;;+++++++++++++**??*??***+++*%??????*+++++++;++
+++++++++++*****++++++++++++;++++++++++**????*+;;++*%%%%%%%?*+++++++++
++++++++++++++***+++*+++*++++++++++++++++*?*+;;;;;;+%%%%%%%%??****++++
******+++**+********++;;;++++++++++++++++++;;;;;;;;;+%%%%%%%???%%?***+
**++*****??*******++;;;;;++++++++++++++++;;;;;;;;;;;;+*%%%%?**??*****+
++++++++++++++++++;;;;;;;;;;+++++++++++*++;;;;;;;;++;;+++*++++++++++++
++++++++++++++++++;;;;;;;;;;;;;;;+++++++***++;;;;++++++;;;;+++++++++++
++++++;++++++++++++;;;;;;;;;;;;+++++++++**?*+++++++++++;+;;+++++;+++++
++++++++++++++++++++;;;;;;;;;;;;+++++++*++++++++++;;+++++;;;+;;;;+++++
+++++++++++++++++++++++;;;;++++++++++++++++++++++++;;++++;;+++;+++++++
;;;++++;;+++++++*++;++++;;;;;;;;++++++++;;++++++++++;;++++++++++++++++
;;;;;;++++++++++++++++;;;;;;;;;;++++++;;;++++++++;++++++++++++++++++++
++++;;;;;;+++;++++;;;;;;;;;;;;;+++++++++++++++++++++++++++++*+++++++++
+++++;;;;;;;;;;;;;;;;;;;;;;;;;;++++++++++;;;;;;;+++++++***++++++++++++
+;;;;;+;;;;;;+;;;;;;;;;;;;;++++***++++++++++;+++++++++++++++++++++++++
+++;;;;;;;;;;;;;;;;;;;;;;++;+****+++++++++++++++++++++++++++++++++++++

3. Shiva Dance. Stand up immediately and dance with hands above the head and shoulders, fingers towards the ceiling. Allow only one foot to be on the ground at a time. Rhythms of Gatka is played. 15 minutes. You must have 8 movements, 8 curls in your body per beat; it is called Ashtang Natiem; it is a Temple Dance. You must not lower the hands; if you do so it neutralizes the energy, reversing the effect. Heal yourself.

The Teachings of Yogi Bhajan ©2008

Page 190

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Balance the Mind 2 (pg.2)

;;;;;;;;;;;;;;;;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;+;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+
;;;;;;+++++;;;;;;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++++;;;+
;;;;+++*+*++*+;;;;;+;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*+*+**;;++
;;;;+*+*+*++*+;;;;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+***+*+;++;
;;;;;*++**+**+;;;;;;+;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++*****++*+;
;;;;;+*++*****;;;;;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*****++++;;
;;;;;+*++****+;;;;;;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*******+;;;
;+;;;+******+;;;;;;+;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+****+++;;;;
;+;;;+****+;;;;;;;;+;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*?***+;+;;
;;;;+*****;;;;;;;;;;+;;;;;;;++++++;;;;;;+++;;;;;;;;;;;;;;;;;+****+;;;;
+++;+****+;;;;;;;;;;++;;;;;;+++++;;;;+++;;;;++++;;;;;;;;;;;;+****+;;;;
+;;+*****+;;;;;;;;;;++++;;;;+++++++*****+;;+;+++;;;;;;;;;;;;;*?***+;;;
+++*****+;+++++++++++++++++++++++*?******+++++++;;;;;;;;;;;;;+?****;;;
+++*****+++++++++++++++++++++++**???*????*++++++;;;;;;;;;;;;;+*****+;;
++******++++++++++++++++++++++*?*****????*+++++;;;;;;;;;++++++*****+;+
++******+++++++++++++++++++++*%?**???****?++++++++++++++++++++*****+++
++******+++++++++++++++++++++?%%%%%?%?????++++++++++++++++++++******++
++******+;++++++++++++++++++*?%%%%%%?%%%%?+++++++++++++++++++*******++
+*******;;;;;;;;;;;;;;;+++++*%%%%%%%%%%%%?++++++++++++;;;;;;;+******++
++******;;;;;;;;;;;;;;;+++++*?%%%%%%%%%%%***++;;;;;;+;;;;;;;;;+****+++
+++++**+;;;;;+;;;+;;;;;+++++*?%%%%%%%%%?*+*+;;;;;;;+;++;;;;;;;+**+++++
+++++++++++++++++++;;;;++++**??%%%%%%%?*+++;;;;;;;++;+++++;;+;++++++++
+++++++++++++++++++++++++++***????????*+++;;;;;;;+++;;++++++++++++++++
+++++++++++++++++++++++++++++***+++**+++++;;;;;;+++;;;;+++++++++++++++
+++++++++++++++++++++++;;;;+++++;++++++;;;;;;;++++++++;;;+++++++++++++
++++++++++++++++++++++;;;;;;;;++;;+;;;;;;;;;;;++++++++++++++++++++++++
++++++++++++++++++++++++++;;;;+++++;+;;;;;;;;+++;;++++++++++++++++++++
++++++++++++++++++++++++++++;;+++++;;;;;;;;;+++;;+++++++++++++++++++++
++++++++++++++++++++++++++;++++;++;;;;;;;;;;++;;++++++++++++++++++++++
++++++++++++++++++++++++++;;;++;;;;;;++;;;;++;;+++++++++++++++++++++++
+++++++++++++++++++++++++++;;+;;;++++;;;;;+;;+++++++++++++++++++++++++
++++++++++++++++++++++++++++++;;;++;;;;;++;;;+++++++++++++++++++++++++
++++++++++++++++++++++++++++++;;;;;;+;;++;;;;+++++++++++++++++++++++++
+++++++++++++++++++++++++++++;;;;+++;;+;;;;+++++++++++++++++++++++++++
++++++++++++++++++++++++++++++;;++;;;;;;;;;+++++++++++++++++++++++++++
++++++++++++++++++++++++++++++;;;;;;;;;;;;;+++++++++++++++++++++++++++
++++++++++++++++++++++++++++;;;;;;;;;;;;;;;++*++++++++++++++++++++++++
+++***++++++++++++++++++++++;;;;;;;;;;;;;;;;;+***+++++++++++++++++++++
+++++*****++++++++++++++++;;;;;;;;;;;+++;;;;;++******+++++++++++++++++
**+++++++********++;;;++;;;;;;;;;;;;;;++;;;;;++************+++++++++++
***************++;;;;;;;;;;;;;;;;;;;;++;;;;;;;+*************++++++++++
*************++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++++++++++++++++++++++
++++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++++++++++++++++++++
+++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++++++++++++++++++++++
++++++++;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;++++++++++++++++++++++++
++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;+++++++++++++++++++++++++
+++++;;;;;;;;;;;+*+;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;++++++++++++++++++++
+++++++;;;;;;+++**+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++++;++++++++++++++
+++++++;;;;+++**+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++;;;;;;;;;++++++++++
+++**+++++++***+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;+++++++++++
+++++*+++*****++;;;;;+;;;;;;;;;;;;;;;;;++++;;;;;;;;;;;;;;;++++++++++++
++++++++*******++;;;;;;;;+++;;;;;;;;;++++++++;;+++++++++++++++++++++++
+++++++++++******+++;;;;;;;;;;++;;;+++++++++++++++++++++++++++++++++++
++++++++++++++*******+;;;;;;;;;;;+++++++++++++++++++++++++++++++++++++
++++++++++++++++++++**+;;+++++++++++++++++++++++++++++++++++++++++++++

4. Immediately come sitting on your heels.

a. Dance with the arms. 1-1/2 minutes. This will heal the stomach and it will hurt because you’ve been eating junk.

b. Continue dancing with the hands over your head and move the rib cage. 1 minute. This will get rid of disease.

c. Now begin moving freely, dancing vigorously and fast with the beat. Move the whole body. 1 minute. This will give you perfect healing and energize the body.

d. Now begin clapping the hands. Do it hard. 1 minute. This will help to get rid of arthritis.

;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;+;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;+;;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;++;;;;;;;+++;+*++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;+;;;;;;;+;;;;;;+++++*+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++;;;;;;;;;;;;;;;;;;+++;;;;++++***+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++;++;;;;;;;;;;;;;+;++++;;;;++*****+;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;
++++++++++++++++++++++++++;;;+****?***+;;++++;;++;+;;;;;;;;;;;;;;;;;;;
+++++++++++++++++++++++++++;;;*?*?????*+;;+++++;+++;;;;;;;;;;;;;;;;;;;
+++++++++++++++++++++++++++;;;+***??*****+;++++++++;;;;;;;;;;;;;;+++;;
++++++++++++++++++++++++++;;+;*??*******?%*+++++++;;;;;;+;;+++++++++++
+++++++++++++++++++++++++++;;+?%%??*???%%%?****+++;;;++;++++++++++++++
++++++++++++++++++++++++++++;+%%????%%%%%%%?*+++;;;;++++++++++++++++++
++++++++++++++++++++++++++++++?%%%%%%%%%%%%%*+;+++;;++++++++++++++++++
+++++++++++++++++++++++++++++?%%%%%%%%%%%%%*++;;++++++++++++++++++++++
+++++++++++++++++++++++++++++?%%%%%%%%%%%?*+;;;;;+++++++++++++++++++++
++++++++++++++++++++++++++++*?%%%%%%%%%%*+;;;++;;+++++++++++++++++++++
++++++++++++++++++++++++++++??%%%%%%%%?*+++;;;;++++++;;+++++++++++++++
++++++++++++++++++++++++++++*?????????**+++;;;;;;;;;+;;;;+++++++++++++
+++++++++++++++++++++++++++++*???**********+;;;;;;;;;;;;;;++++++++++++
+++++++++++++++++++++++++++++*??*+++********+;;;;;;;;;;;;;;+++++++++++
+++++++++++++++++++++++++***????*+++*********+++;;+;;;;;;;;;++++++++++
+++++++++++++++++++++++****????*++++************+++++;;;;;;;;+++++++++
+++++++++++++++++++++*****????*+++++++************+++;;;;;;;;+++++++++
+++++++++++++++++*???????*****+++++++++++***********+++;;;;+;;++++++++
++++++++++++++++*???????+++++++++++;+++++++************+++;;;;;+++++++
+++++++++++++++*???????*++++++++++++;;+++++++*************++;;;;++++++
++++++++++++++++*?????**++++++;+++++++++;++++****?**********+;;;;+++++
+++++++++++++++++++*++++++++++;+++;++++++++++*****************+;;;++++
+++++++++++++++++++++++++++++;;;+;;;;;++++;;++*****************++;++++
+++++++++++++++++++++++++++++++++;;;;;;++++;;+++++***************+++++
++++++++++++++++++++++++++++++++++++;;;;+++++++++*****++***??*****++++
+++++++++++++++++++++++++++++++++++++++;;+++++++++***+++++++*****+++++
+++++++++++++++++++++++++++++++++;;;;;;+++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++++++++++++++++;++++++++++++++++++++++++++
**++++++++++++++++++++++++++++++++++++++++;;;;+++++***++++++++++++++++
+++****+++++++++++++++++++++++++;;;;;;;;;;;;;;+++++******+++++++++++++
+++++*******+++++++++++++++++++++;;;;;;;;;;++;;+++++*********+++++++++
**+++++++*********+++++++++++++++++++++++++++;;;;+++***************+++
****************++;;++;;;;++;+++;;;++++++++++;;;;;;++**************+++
????????????***+;;;;;;;;;;;;;;;;;;;;;;;;;;+++;;;;;;;++++++++++++++++++
++++++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;+;;;+++++++++++++++++
++++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;+++++++++++++++
+++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++;++++++++++
++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++;+++++++++++
++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++;+++++++++++++
+++++;;;;;;;;;;;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;+++++++++++++
+++++++;;;;;;;;;;++*+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++++++++++++
++++++++;;;;;;++***+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++;;;;;;;;;;;+
++++*+++;;;++++**+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;;;;;++
++++++++++++****+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;++++
+++++++++*****?*++;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;++;;;;;;;;++++;;;+++++
++++++++++******+++;;;;;;;;;;+++;;;;;;;;;+++++++++++++++++++++++++++++
+++++++++++++*****++++;;;;;;;;;;;;+;;;;;++++++++++++++++++++++++++++++
+++++++++++++++++*******+;;;;;;;;;;;;;++++++++++++++++++++++++++++++++
++++++++++++++++++++++***+;;;;++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

e. Beat the chest very fast and hard with your fists. 1 minute.

To End: Inhale deep and hold. Exhale. Repeat twice more—letting the breath grow deeper with each consecutive breath. Twist the body slowly to the left and then to the right. Relax for a few minutes before moving to the next posture.

5. Easy Pose. Sit solid and contained. Bring the hands to Prayer Pose at the heart center—apply equal pressure in both hands. Keep this pressure in the hands. Eyes at the tip of the nose. Sing with Se Saraswati by Nirinjan Kaur. 8 minutes.

;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;+**+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;++;;;+****+*+;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;+++++*********;++++;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;+++*???**???**+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;+***??********;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;+??*********?*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;*%%?????????%?+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;*?%%%%????%%%%*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;+?%%%%%%%%%%%%*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;+?%%%%%%%%%%%?+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;+;;;;;;;;;;;++++**?%%%%%%%%%?+++++;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;+++;+;;++;;;;;;;+++*?%%%%%%%%??++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;++++++++;;;;;;;;;++**?????????*+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;+++++++++;;;;;;;;;;;++**********+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;+++++++++;;;;;;;;;;;;;++**+***+++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;++++++++;;;;;;;;;;;;;;;;++*****++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;++++++++++;;;;;;;;;;;;;;;;++******+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++++++++++;:::;;;;;;;;;::;;;;*******+;;;;:::;;;;;;;;;;::;;;;;;;;;;;;;
++++++++++;;:::::;;+;;;;;;;;;+******?+;;;;;;:::+++;;;::::;;+;;;;;;;;;;
+++++++++;;;;;++;;+*+;;;;;;+++*********++;;;;;;+*+;;;;;:::;;+;;;;+++++
+++++++++++**********++++++*************+++++++***++**++++;;;++;;;++++
++++++++****************************************************+++++;;;++
++++++++****************************************************++++++++++
++++++++*******************+++*++++++++++******************+++++++++++
+++++++++++++++++++++*++++++++;;;;;;;;;;+++++++++++;;+++++++++++++++++
+++++++++++++++++++++++;;;;;;;;;;;;;;;;;;;;;;+++++++;;+;;;++++++++++++
+++++++++++++++++++++++;;;;;;;;;;:;;;;;;;;;;;;+++++++;;;;;++++++++++++
++++++++++++++++++++++++;;;;;;;;;:;;;;;;;;;;;+++++++++++;;;;;+++++++++
+++++++++++++++++++++++++;;;;;;;;;;;;;;;;;;;;++++++++*+++++;;;++++++++
++++++++++++++++++++++++++;;;;;;;;;;;;;;;;;;;+**++++++****++++++++++;;
+++*+++++++++++++++;;;;;;;+;;;;;;;;:;;;;;;;;;;;;;;;;;;++*******+++++++
***************++;;;;;;;;;;;;;;;;::;:;;;;;;;;;;;;;;;;;;;++;+++****++++
++++++++++++++++;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;++;;;
;;;;;;++++;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;;
;;;;;++++;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;
;++;+;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;
++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;:;;;;;;;;;;;;;;;;;;;::;;;;;;;;;;;;
++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;;;;;;;+;;;;;;:::;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;+;;:;;;:::;;;;;;;;;;;;;;
;;:;;;;;;;;;;;;;;;;;;;;::;;;;;;;;;;;;;++;;;+++;;:;;;;:;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;:;;:;;;;;;;;;;;+**++++;;:;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;;;
:::::::;;;;;;;;;;;;;;;;;;;;;;;;:::;;:;;;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;
+;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;;;;+++++;;;;;;;;;;;;;;;;;;;;;
;;+;++;;;;;;+++++;;;;;;;;;;;:;;;;;;;;;;;;++++++++;;;;++++;;+++++++++;;
;;;;;;;;;;;;;;++++++++;;;;;;+;;;;+++++++++++;;;;;;;;;;;;;;;;;;+;;;+;;;
;;;;;;;;;;;;;;;;;+++++++;;;;+++;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

To End: Inhale deep. Hold for 15 seconds. Exhale cannon breath. Repeat twice more. This will crown the entire kriya. You are getting the entire universe in you—all powers—nine special powers, eighteen occult powers, total knowledge, total power, total prosperity, all the three universes, freedom from death, power to uplift and serve, victory over cause and effect, Infinite to the Infinity of God. All transparent and nontransparent powers shall serve thee.

Yogi Bhajan • February 12, 1992

The Teachings of Yogi Bhajan ©2008

Page 191

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Balance The Mind 5 (p.1)

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::::::::::::::::::;;:::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::;+++::::::::::::::::::::::
::::::::::::::::::::::,,,,,,:::::::::::::::;++++;;::::::::::::::::::::
:::::::::::::::::,,,,,,,,,,,,::::::::::::::+++++;+;:::::::::::::::::::
::::::::::::::,,,,,,,,,,,,,,,,:::::::::::::+++++;+;:::::::::::::::::::
::::::::::::::,,,,,,,,,,,,:::::::::::::::+++++;+++::::::::::::::::::::
::::::::::::::::,,,::::::::::::::::::::;+*++++++++;:::::::::::::::::::
:::::::::::::::::::::::::::::::::::::::+++++++++++::::::::::::::::::::
::::::::::;::::::::::::::::,:;+::::::::;+*+++++++;::::::::::::::::::::
:::::::::;;;:::::::::::::::;+**;:::::::::;**++++;:::::::::::::::::::::
:::::::::;;;;:::::::::::;;++**+:::::::::::;+++++;:::::::::::::::::::::
::::::::::;;;;;;;;:;;;+*?*++++++:::::::::::+++++;:::::::::::::::::::::
::::::::::;;;;;;;;;+*?????*****+;::::::::::++++++:::::::::::::::::::::
:::::::::::;;;;+++*????????????;::::::::::;*++++;;::::::::::::::::::::
:::::::::::::;+++**??????????*;:::::::::::;*++++++::::::::::::::::::::
:::::::::::::::::;+*??????????;:::::::::::+*++++++::::::::::::::::::::
:::::::::::::::::::;**????????;::::::::::;*++++;++::::::::::::::::::::
:::;::;;:::::::::::;;;*???????*;:::::::::+*++++;++::::::::::::::::::::
:;:;;;;;::,,,,:::::::;++*???**+;::::::::;*++++;;++::::::::::::::::::::
:;:;;;;;;;::::::::::::::::;++;;;::::;;;;*+++++;;++::::::::::::::::::::
;;;;;;;;;;;:::::::::::::::::::::::::::;++++++;;;++::::::::::::::::::::
;;;;;;;;;;;:::::::::::::::::::::::::::;;;;++++;+++::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::;+;;+++++++++::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::+++++++**+++;::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;::::::::::::::;+++++++;;::::::::::::::::::::::::
;;;;;;;;;;;:;;;;;;;;;;;;;;;;;:::::::;;;;;:::::::::::::::::::::::::::::
;;;;;;;;;;;:::;;;;;;;;;;;;;;;;;;:::::::;;;::::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::;;;:::::::::::::::::::::::::::
;;;;;;;;;;;+++++++++++++++++;;;;;;;:::::;;;;::::::::::::;:::::::::::::
;;;;;;;;;;;;;;;;;;+++++++;+;;;;;;;;;:::::;;;;;::::::::;:;;::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::;;;;;;:::::::::;;:::::::::::
;;;;;;;:;;;;;;;;;;;:;;;:;:;;;;;;;;;;;;::::;;;;;;;;:::::;::;;::::::::::
;;;;;;;;::;;;;;;;;::;;:::::;;;;;:;;;;;;::::;;;;;;;;:::::;;:;::::::;;::
;;;;;;;;;::::::;;;:;;::::::;;;;;::;;;;;;::::;;;;;;;;:::::::;:;;:::::::
;;;;;;;;;;;;:::;;::;;:::::;;;;;;:::;;;;;;::::;;;;;;;;;;;;:::::::::::::
;;;;;;;;;;;;;;:;::;;;;:::;;;;;;:::::;;;;;;;:::;;;;;;;;:;;;::::::::::::
;;;;;;;;;;;;;;;;::;;::::;;;;;;;:::::;;;;;;;::;;;::;;;;;:::;;:;::::::::
;;;;::;;;;;;;;;:;;;::::;;;;;;;:::::::;;;;;;::;;;:::::;;;;;::::::;;;;;:
+++++;;;;;;;;;:;;:::::;;;;;::::;;;;::;;;;;;;:;;;;:::::;;;;;;;;:;:;;;;;
;;;;;;;;;;;;:;;:::::;;;;;::::;:;;:;;;:;;;;;;;;;;;::::::;;;;;;;;;;:::;;
;;;;;;;;;;;:;;;:::;;;;:::;;++;;;;;:;;;:;;;;;;;;;;::::;;:;;;;;;;;;;;;::
;;;;;;;;;:;;;::::;;;::::::;;;;::;::;:;;;;;:::;;;;;::::;:;;;;;;;;;;;;;:
;;;;;:;;;;;;:::::;:::::::;;::;;::::;;::;::::::::::::::::;;::::::::::::
;;;;;:::::::::;::::::::;;;;;;;::::::::::::::::::::::::::;;;::;::::::::
;;;;:::::::::;:::::::;;;:;::::::::::::::::::::::::::::::;;;;;:::;::::;
;;;;::::::::;;;::::;;;::;::::::::::::::::::::::::::::::::;;;;;;;;:::::
;;;;;:::;:::;;;:::::::;;;::::::::::::::::::::::::::::::::::;;:;;::::::
;;;;+;::;:;;;++::::::::;:::::::::::::::::::::::::::::::::::::::;::::::
;;;;;;;;;;;;;;++::::::::::::::::::::::::::::::::::::::::::::::;;::;;::
;;;;;;++;;;;;:;;;:::::::::::::::::::::::::::::::::::::::::::::::;;;;;:
;;;;;;;++;;;;::::::::::::::::::::::::::::::::::::::::::::::::::::;;;;:
;;;;;;;;;;;;;;;:::::::::::::::::::::::::::::::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;+;;;;;:::;;;;;;;;;;;::::::::::::::::::::::::::::::::;;
::::;;;;;;;;;;;;;;;;;;;+++++;+**++**++++;;;::::::::::::::::::::::::;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;++++*******+++;;;;:::::;:::::::;;;;
;:;;;;::::::::::;;::::::::::;;;;;;;;;;;;;;;+++++++***+++;;;;;::::;;;;;
::::::::::::::::::::::::::::::::;:;;;::::;;;;;;;;;;;;;;;;;;+;;;::;;;;;
:::::::::::::::::::::::::::::::::::::::::::;;;;;;::::::;;;;;;;;;;;;;;;
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

1. Sit in Easy Pose. Sit very calmly and quietly. Close the eyes. Bring the hands to the brow point in Prayer Pose with the thumbs locked. Begin moving in counter-clockwise circles from the pelvis all the way up the spine including the hands. Keep the hands above the eyebrows. Matamandir Singh’s Halleluiah. Start singing with it after 12 minutes. Total: 20 Minutes.

You close your eyes and worship God. It is called Arta. It’s actually a self-worship if you really want to understand. It is called Jan Puja— self-worship. Loosen your pelvic bone. Move your own universe. Get into a state of ecstasy. Inhale. Exhale and immediately move into the next exercise.

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
:::::::::::::;::::::::::::::::::::::::::::::::::::::::::::::::::::::::
:::::::::;:::+::;;:::::::::::,,,,,,:::::::::::::::::::::::::::::::::::
::::::;;:;;::;;:;;::::::::,,,,,,,,::::::::::::::::::::::::::::::::::::
:::::::+;:;;;;;:;;::::::::,,,,,:::::;::::::::::::::::;;;;:::::::::::::
::::::::;;;;;;;;;::::::::::::::,::;::;:::::::::::::::;++;;;:::::::::::
:::::::::;;;;;;;;:::::;;:::::,:;++++;;::::::::::::::::++;;::::::::::::
::::::::::;;;;;;;;;;;+;;:::::;+*****+:::::::::::::::::;+++::::::::::::
:::::::::::;;;;;;+++;::;;::;+++**++*;::::::::::::::::;++;;;:::::::::::
:::::::::::;+++++;;::::;;;;*?*+++**++:::::::::::::::::;+++;:::::::::::
:::::::::::;;;++;:::::::;;*???***???*;:::::::::::::::::+++;:::::::::::
:::::::::::;;+++;::::::::;*?????????*+::;::::::::::::::+++;:::::::::::
::::::::::;;;;++;:::::::::;*????????*;::::::::::::;:::;+++;:::::::::::
::::::::::;;;+++:::::::::::;+*??????*+::::;:;;:::::;;:;+++;:::::::::::
;::::::;;:;;;+++;:;;::::::;;;;+*****+;;::::;;;;::::;;;++++;:::::::::::
;;:;;::;;;+;+;++;;:::::::::::;;;;;;;;;;;;:::;;;::::;;;++++;:::::::::::
;;;:;;;;:;++++++:::::::::::::::::;:;::;:;::;;;;;::::;+++++;:::::::::::
:;;;;;;;;+++++++:::::::::::::::::;::::::;;:;;;;;;;;::;++++;;;;::::::::
::;;;;;;;++++++;::::;;;;;:;::::::;::::::::;;;;;;;;;;;;++++;;;;::::::::
::::;;;;;++++++;:;;;;;;;;:;;:::::;:::::::::;;;;;;;;;;+;;;;;;;;;;;;::::
:::::;;;;+++++++;:;;;;;;;;:;::::::::;::::::;;;;;;;;;;:::;;;;;;;;;;;;;;
::::::;;;+++++++;;;;;;;++;:;;;;;;:;:;::::::;;;;;;;;;;;;:;;;;;;;;;;;;;;
:::;;;;;;++++++++;;;;++++;;:;;;;;;;;:;::::::;;;;;;;;;;;;;::;;;;;;;;;;;
;;;;;;;;;;;++++++;;;;++++;;::;;;;;;;;;::::::;;;:::;;;;;;;;;;:;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;++;;;:::;;;;;;:;:;:::;;;;::::;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;+;;+;;;;:::;;;;;:;;;:::;;;;;;:::;;;;;;;;;;;;;;:;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::;;;;:;;:::::;;;;;;;:::;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::;;;::::::::::;;;;;;;::::;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::;;;;;;;::;;;;;:::::::::::;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::;;;;;;;;;;:::::::::::::::::::;;;;
;;;;;;;;;;;;;;;;++++;::;;;;::;;;;;;;;;;:;+;:;:::::::::::::::::::::::;;
;;;;;;;++++;;;;;;;;;;:::::;::;;;;;::::::;::;::::::::::::::::::::::;;::
::::::::::::;;;;;;;;:::;;;;::::::::::::::;;:::::::::::::::::::;;;;;;::
:::::::::::::;;;;;:::;::::::::::::::::::::::::::::::::::::;;;;;:;;;;;;
:::::::::::;;;;;;;:;:::::::::::::::::::::::::::::::::;;;;;;;;;:;;;;;;;
:::::::::::;;;;;;:::::;::::::::::::::::::::::::::;+;;;;;;;;;::;;;;;;;:
:::::::::::;;;;;;;::::;:::::::::::::::::::::::;++***++;;;;::;;;;;;;;;;
:::::::::::;;::;;;;;;;;;::::::::::::::::::::;+++++;++;;+;;:;;;;;;;;;;:
:;::::::::::::;;;;;++;;;;::::::::::::::::;;;;+++;;;;;;;;;;;:::::::::::
:::::::::::::::;;;;;;;+;;:::::::::::::;;;;;;;+;;;;;;;;;;;;;;;;:::::;;;
::::::::::::;:;;;;;;;;+;::::::::::::;;;;;;;::;;;;;;;;;;;;;;;;;;;;;;;;;
:::::::::::;;;;;;;;;;;;::::::::++*+;;;;;;;;:;;;;;;;;;;;:;;;;;;;:::::::
::::;;;::::;;;;;;;;;;;;;::::::++++++;+;;;::::;::::::::::::;;;;;;;;;::;
:::::;:;;::;;:::::::::;;;;::;;;;;;;;;;;;:::::::::::::::::::::::::::::;
:::::::::::::::::::::::::;;:::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

2. Hold hands with one another and close your eyes. No hand should be single. Sit with chin in and chest out. Sit straight. Concentrate at the soft-spot at the crown of the head—the 10th gate. Breathe long and deep. Breathe consciously. Be steady. This meditation is done in silence. 15 minutes.

To End: Inhale deeply and release your hands. Exhale. If you can concentrate on this point at the time of death, the scripture says you go straight to God. This is the time to prove to yourself that you and God are One. You can free yourself of all diseases at this time. Inhale. Exhale and immediately move into the next exercise.

+++++++++++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;++++++++++
+++++++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*+;;;;;;;;;;;;;;;++++++
++++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*?+;;;;;;;;;;;;;;;;;;+++
+++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;;;+?+;;;;;;;+;;;;;;;;;;;;;;
+++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;+**++;;;;;*?;;;;;;;;;;;;;;;;;;;;;;;
+++++**+*+;;;;;;;;;;;;;;;;;;;;;;;;;;***+;;;;;*?;;;;;;;;;;;;;;;;+;+++;;
+++++****;;;;;;;;;;;;;;:::::;;;;++;++***+;;;;*?+;;;;;;;;;;;;;;;++*+++;
+++++****+++;;;+++++;;:::::;++++++++++**+++;+*?*;;+;;;;;;;;;++;****+;;
++;;+****+++++++++++;;:::;*??+++++++++***++;+???;+;;;;;;;;;;;**++*+;;;
+;;;;+**+;;++++++++++;;;*???*+++++++++***++++*??**;;;+++;;;;;;****;;;;
+;;;;***;;;;+;;+++++++*S#SS%%+++++++++**?*+++***??*+;+++++;;;;;**+;;;;
;;;;;**?+;;;;;;+++++++*%####S+++++++++*??*+++++*?***+++*+;;;;;;**+;;;;
;;;;;**?+;;;;;;;;;;;;;;;+%SS%*++++;;;;+*?*+++++**????*+;;;;;;;;***+;;;
;;;;;**?*;;;;;;;;;;;;;;;;++++;;;;;;;;;;**+++;;++***??*;;;;;;;;;***+;;;
+++++****;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;+*+++;;;+*****+;;;;;;+++***+;;;
+++++++**+;;;;;;;;;;;;;:;;;;:;;;;+++++++++++;;;;+++;;;;;;+++******;;;;
++++++++++;+++++++;;;;;;;;;::;;;++++*+++++;;:;;;;;;:;;;;;++*?***+;;;;;
++++++++++++++++++;;;;;;;;::::;;++++++++++;;;;;;;:::;;;++++*+;;;;;;;;;
+;;+;;;;++++++++++;;;;;;;;;:;;;;++++++++++;;;;;;:::::;;;;;;;;;;;;;;;;;
;;;++;;;;+++++++++;;;;;;::;;;;;;++*+++++++;;;;;;;:;;;;;;;;;;;;;;;;;;;;
;;;;++;;;+++++++++;;;;;;;::::;;;;+**+++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+;;;;++;;;++++++++;;;;;;;;;:;;;;;+***++++;;;;;;:::;;;;;;;;;;;;;;;;;;;;
++;;;;++;;++++++++;;::::::;;;;;:;+****+++;;;;;;::::::;;;;;;;;;;;;;;;;;
;++;;;;+++++++++++;;::::::;;::::;;*****++;;;;::::::::;;;;;;;;;;;;;;;;;
;;++;;;;++++++++++;;;:::;;::::;::;+****++;:::::::::::;;;;;;;;;;;;;;;;;
;;+++;;;++++++++++;;;::::::::;;:;;+*****+;::;:::;::::;;;;;;;;;;;;;;;;;
;;;++;;+++++++++++;;;:::::::;;::;;+*****+;::;;::::::;;;;;;;;;;;;;;;;;;
+;;;++++++++++++++;;:::::::;;::;;;+*****+;:::::::::;;;;;;;;;;;;;;;;;;;
++;;++++++++++++++;;::::;::;;;;;;;+*****+;::::::::;;+;;;;;;;;;;;;;;;;;
++++++++++++++++++;;::::;;;;;;;;;;+*****+;;::;:::;;+;;;;;;;;;;;+;+;;;;
++++++++++++++++++;;:;;:;;;;;;;;;;+*****+;;;:::::;;++;;;;;;+++++++++++
+++++++++++++++++++;:;;:;;;;;;;:;;;*****+;;:::;;;;;+;+;+++++++++++++++
*++++++++++*+++++++;;;;;;;;;;;;;;;;*****+;;:::;;;;;+++++++++++++++++++
**++++++++++**+++++;;;;;;;;;;;;;;;;*****+;;::;:;+;;+++++++++++++++++++
***+++*+++++++**+++;;;;;;;;;;;;;;;+*?***++;;;;;;;+++++++++++++++++++++
*****++**++++++++++;;;;;;;;++++++*??????*+;;;;;+;;++++++++++++++++++++
++*********++++++++++;+++*******+??????%%*;;;;;++;;;;****+++++******??
+++**************?*+++++??*****+*%???*****;;;;;+;;;;;+++++++;++++++**?
%%%%%%???????*+++++++;++*?****++******+++++++;+;;;;;;++++++++++;+++;;+
%%%%%????**+++++++++++++*???*****++++++++++***?+;;;;;;;++++++++;++;;;+
%%%???*++++++++++*++++++********+++++++++++++****+++;;+++++++;;;;;;;;+
%%???*+++++++++++**++;++*+++++++++++++;;;;;++++++++****+++;;;;;;++++++
???%?*+++;++++++++*****++++++++++++++++++++++++;++++??*++;++;+;;+++++;
???????*++++++++++++***+++++++++++++++++++++++++++++**++++++++++++++++
????**++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++;;++

3. Bring your forearms to 90 degrees so that the hands are above the shoulders with the fingers open. Begin making counter-clockwise circles with your arms and upper body. Sing along with Nirinjan Kaur’s Every Heartbeat. Move the energy in all parts of you. 5 minutes.

As you complete this exercise, look around and choose a partner as you get ready for the next exercise. Inhale. Exhale and quickly move into the next exercise.

The Teachings of Yogi Bhajan ©2008

Page 192

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Balance the Mind 5 (p.2)

::;;::::::::::::::::,,,,,:::::,:::::::::::::::::::::::::::::::::::::::
;::;;:::::::::::::,,,,,,,,,::::,,::,,,,::::::::::::::::::::,,,::::::::
;;::;;;:::::::::::,,,,,,,,,:,::,,,:,,,,,,,,::::::::::::;;;::,,,,::::::
;;;;;;;;:::::;::,::::,,,,,:::::::::;;:,:::::::::::::::++;;;;:,::::::::
;;;;;;;+;;;;**;;;::::::;;;::::::;;+?**;;:::::::::::::;**++;;;;;:::::::
;;+;;;;;;+**+*+;;;++++++;;::::;;;;????%+:::::::::::::;*****++;::::::::
;;;+;;;;;*****;;;;;;**++++:::::;;;*??S*:::::::::::::::;+**+++:::::::::
;;;;+;;;;+++**;;;;;;*++++;:::::;:;***+;:::::::::::::::::;*;:::::::::::
+;;;;+;;;;;;**+;++;::::::::::;;+++**+;:::::::::::::;++::;;::::::::::::
+++;;;+++;;;+++:::,,,,,,,,,,,::;*****+;:::::::::::;***;;;::;;:;:::::::
++++++++++++++:::::::::::,,,,,,,:++***++;;::::::::;**+;;;;;;+;;;::::::
+++++++****+*+;;;;:::::::::,,,::,:++++****++;;::::+**+;;;++**;;+::::::
+++++++*******;;;;;;;;;;;:::;::::::;+++***?+;;;;::+*+;;;;;+**+;++:::::
+++++++++***?*+;;::::::::::;:;;;;;;::++++++;;;;;::;*++;;;+***+;+*:::::
++++++++++*****+;;;;;;;;;;;;;;++++;;+*;;;;;;;;;;;;+****++**+**;+*;::::
+++++++++;;;;;;;;;;;;;;;;;;;;:;;;++**+;;;++++++*++++*****++;;+++*+::::
+++++++;;;;;;;;;;;:::::::;;;:::;+++*?*++*???******+*+++*++;;;;++*+++++
*****++++++++++++;;::::::::::,::;++;;;:;+???*++++++**+++;;;;;;;+***???
*+++***+++++****;:::::::::,,,,,,,;;::::::+;;:::;;:;;;;+*+;;;;;;+**++**
**++++++;;;++++;:::::::,,,,,,,,,,::::::::+;;;;::;;;;;;;;++++;;;++*+;+*
*++;;;;;;;;;;;;:::::::::::::,,,,::::::::;******++;+;;;;;;++++;+****+++
;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::+???????******+++********++++
+;;;;;;;;;;;;;;;+;;;;:::::::::::,:::::::;***************+++*++++++****
***+++++;;;;+*+;;;;;;;;;;;;;:::::::::;++++++++++++++++++**********????
****************+;;;;;;;;;;::::::,:::++++++++***********?******?*****?
*****************++++++++++++++++*++*****************????????????%????

4. Stand up and dance with a partner. Punjabi Drum music is played.

a. Look into the eyes of your partner. Move your hips. Move your arms. Hands stay above the head as you dance. 2-1/2 minutes.

b. Dance freely, moving your waist; hands can move as you like. 4-1/2 minutes.

;;::;:::::::::::::::::::,:::,::,,::,,,,,,,,,,,::::::::::::::::::::::::
;;:::;;:::::::::::::,,,,,,::,::,,,,,,,,,,,,,,,,,,::,::::::::::::::::::
;;;:::;;::::::::::,,.,,,,,::,,::,,,,,,,,,,,,,,,,,:,,:::::;:,,,::::::::
;;;;;;:;;::::::::::,,,,,:::,:,:::::::,,,,,,,,,,,::,,::,:;;:::,,:::::::
;;;;;;;;;+;;::;+;:::::;;;:::+:::::;*;:,,,:,,,,,,:,,,:::+*+;:::::::::::
;;;;;;;;;;+++++*;;;++++;;:;++;::;;;?**+;;;::::,::,:::::+?*++;:;:::::::
;;;;+;;;;;+*+***;;;++++++++++;:;;;+%%S%+*+::::++:::::::+**+++;::::::::
+;;;;+;;;;;;+++;;;;;;+**+++++;:;;;+%%*;;*+;::;++;:::::::+**++:::::::::
;+;;;;+;;+;;;;;;;+++;;+;;+++++;;;;;;;;;****:;*++;,:::::::**+;:::::::::
;+++;;;+++++;;;;;+;::,,,,:;;;++++++++*+++**;;+++;:::;;++++;;::::::::::
;;++++;++++++++++::::::,,.,,,,:;++*****+;;**++;++++++*+++;;;:::;;:::::
+++++++++++++****:::::::,,,,,,,,,:;+****+;;;+;;+*+++**+++;;;;;++;:::::
++++++++++++++++*;:::::::::::::::,,::;+++++++;:::;**++++;;:;;;*?*:::::
++++++++++++++***;::::;::::::;;::::::,;;+++++;:::::+?**+++;;;+*?+:::::
++++++++++++++++*;::::;;:;;+;;+++;;:;***++++;;::::;+**?*?**+;;*?;:::::
+++++++++++;;;;;;;::;;;;;;;;;++*+;;;+++***+;;;;+++++******+++;+?+;;:::
+++++++;;;;;;;;:;;;::;;;;;;;;;++;+++*+++++++++++++++***+**+;;;;+**??**
******+++++++++++;:::::;;;;;;:;;;++**+++?????*+++***?*++++;;;;;+*+????
**++***++++++****::::::::::::::::;;::::;;***++;+++++***++;;;;;;+*+**??
**+++++++;;++***+:::::::::,,,,,::;;::::::+;;;;;;;;;;;;+**+;;;;;;*+++**
**++;;;;;;;;;;+;::::::::::::,,,,::::::::;*++;;;;;;;;;;;;++++;;;++*;;+*
+;;;;;;;;;;;;;;;:;:;;:::::::::::::::::::;*??****++++;;;;;++++;+***++++
;;;;;;;;;;;;;;;;;;;:;;;::::::::::::::::::+*???????*****+++**+****+++++
*++++++;;::;;+;;;;;;;;;;;::::::,,:::::::;***************+++*++++++****
********+++++**+;;;;;;;;;;;:::,,:::::;++++++++++++++++++**********????
*****************++++++;;;;;;;:::::::++++++************?******?*****??
*******************+***************+******??********?????*****????????

c. Begin to clap your hands. This removes arthritis. 30 seconds.

5. Sit in groups of four and play patty cake. Clap your hands. a) Then turn and clap hands with your partner.

;;;;;;;:::::::::,:::::::::::::::::::::::::::::::::::::::::::::::::::::
;;;;:;;::::::,,,,,:,:::::::::::::::::::::::::::::::;;;::,,::::::::::::
;;;;;:::::::,,,,,,:,::::::::;:;:,:::,,,:::::::::::;;;;;::,,,::::::::::
;;;:;;;;:::::::::,,::::::::++;+;:::::,,,:::::::::;**;;;;::::::::::::::
;;;;;;;;;:::::::;;;;;:::::;+++*+;:+*+:::::::::::;****+;;;;;;;:::::::::
;+;;;;;;++;+++++++;;;;::::;+++?*+;*??**+;::::::::******++++;::::::::::
;;+;;;;;;;+*****+++++;;;;;+**+****+++**+;;;;:::::+*??*++*;::::::::::::
;;++;;;;;;+*********+++++****;;++*******+++;;;;;::;;;;;:::::::::::::::
;;;++;;;;;;;+++++++********?*;+*+++********++;+++;;::::;;;;:::::::::::
+;;;+++++;;;;::,,,,;+**++*??*+*??*++++++++++++++++++;;;;;;;;::::::::::
+++;;+++;:::::::::,,,,:,:;;+*?*???++*****+;;+++++++++;;++;;;::::::::::
+++++;++::::::::::::,,:,::::;+*?****????***;;;;******+;;++;;;:::::::::
++++++++;;;;;;;::::::::::;;;;;+*********++;;;;;+**+++++;;++;;;::::::::
++++++++;;;::::::::::::;;;;;;+*********+++;;;;;++++++++;;;*+;;::::::::
++++++++;;;::::::::::;;;;+*++**********++;;;;;;++;++++++;;+*+;;:::::::
+++++++*+;;;;;::::::;;:::;+++++++++++++++++;;;+*+++++++++;;+*++;::::::
+++++++++;;;;;;;;;;;;;;:::;;+++++++++++++*+++++**+++++;;++;;+*++;:::::
++++++;;;;;;;;;::;:;;;;::;;++++++***++++*********++;+;;;;++;;+**+***++
***+++++;;;;;;:::;;;;;:::;**+++***??***?%%%???*****++;;;;;;+;;+***????
**?**++++;;::;;::::;;:::::;+++++;++++**??%%?********++;;;+;;;+++****??
***++++++:;;:::::::::::::::;++::::::;+*++++++++++++*+?+;;+++;++++*****
++++;+++;::::::::::::::,:::;;::::::::;;;;;;;;;;;;;;;+?*+;+++++++++***+
++;;+++;;;::::::::::::,::::;;:::::::;+;;;;;;;;;;;;;;++*+++++++++??????
+++++++;;;;;;;;;:::::::::::;;::::::;**+++++;;;;;;;;;;;++++++++**??????
;;;;;++++;;;;;;;;::::::::;;:;;;;;;;;+*??????*****+++++++++++**??******
;;;;++++++;;;;;;;;;;;::;::;::;;::;;;;*????????????????****************
++++**?++++++;;;;;;;;::::::;;;;:;;;+**********************************

b) Clap your hands then clap hands with the person sitting across from you.

c) Clap your hands then turn to the opposite side and clap hands with your other partner. 2 minutes. Begin chanting Har with the tip of the tongue on every clap of the hands. 1 minute.

;;:;;:;:::::::::::::::::,,,,,:::::::::::::::::::::::::::::::::::::::::
;;;::::::::::::::::::::,,,,,,,,::::::::::::::::::::::::::;;::::,::::::
;;;;:;:::::::::::::::::,,,,,,,,::::,,,::::::::::::::::::;;;;::::::::::
;;;;;;;;:::;::::::::::::,,,::::::::::;;::::::::::::::::;*+;;;;;;;;::::
;;;;;++;++**+;;;::::::;;;;:::::::;;+*?*::::::::::::::::+**+++++;;;::::
;;;;;;;+*****;;;;::::;+;+++++;;;;;?%???;:::::::::::::::;*??***+;::::::
+;;;;;;+****+;;;;;:;++*++++++;;;;;?SSS%;:;++:::::++:::::;*?*++;:::::::
+++;;;;+****+;;;;;;+*+*****++;;;;;;+*?*;:+**;::;+*+;:::::;+;:;;;::::::
;+++;;;++****+;;;;;**++;;;;;;::::;;;;;;;;****::+?**;:;;;;;:;:::;;:::::
+;+++++++****++;;:::;::,,,:,,,,::::;;;;;+***+;:+?*++;;;;+;;;;;;;+;::::
++++++++*****+;:::::,,:::::::::::,,;+****++******+++**++++;;+;;;;;::::
+++********++;;;;;:::::::::::::::::+?**+++;;**??*++++****+;+++;;;;::::
+++********+;;;;;;:::::::::::::::::+*+++++;;;;;++++******+++**+;;;::::
++++*??????*;++++++;;:::::::::::::;++++++++;;;;;;;;*?*++***++**++;::::
+++++**?????***+++;;;;;;;:::::::::+++++++++++;;;;;;+********++**++::::
+++++++****++++*++;;;;;;;;:::::::;;;++++++++++++****+++**+++*++**+;:::
+++++++++;;;;;++++;;;::::::::::::;+++++++++**********+++*++++++;*?+;:;
+*++++++++++++++++;;;::::::::::;:;+**+++*?%%???*********+++++++++*?**?
***++++++++++++*+;;;;:;:::::::;::::;;::::+??*++++++++++*++;;+++++*?***
****+++++++*****;;:::::::::::::,:::;:::::;+;;;;;;;;;;;;++*++++++++??++
+*****+++++****+;;;;:::::::::::::::;:::::++;;;;;;;;;;;;;++++++++++???+
**++++;;;+;;++++;;;;;;;;;;::::::::::::;;;*???*****+++++;++++++++**???*
+;;;;;;;;+++++;;;;;;;;;;;;;:::::,:::;;::;;**???%????******************
;;;;;;;;;;++;;;;;;;+;;;;;;;;;:::::::;:;;++******?*********************
++++;;;;;;;;+;;;;;+++;;;;;;;;::::::;;+*****+**********++********??????
******++;+++*?*+++;;;;;;;;;;;;;;::;;+*++++++**+********???????**??????
************************++****+;;+*++++****?????**?????????????????%%%

Begin chanting ‘I God’ as you clap your hands and ‘You God’ as you clap your partner’s hands. 1 minute

6. Inhale deeply and raise your hands up—as if you were surrendering. Concentrate at the 10th gate. 1-1/2 minutes.

To end: Inhale deeply and hold tightly; synchronize the body and spread the fingers. Cannon fire exhale. Repeat twice more. Relax.

;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++;;;;;;;;;;;
;;;;;;;+***+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+***;;;;;;;;;;;
;;;;;+*;****;;+;;;;;;;;;;;:;;;;;;:;;;;;;;;;;;;;;;;;;;;++***+;;;;;;;;;;
;;;;;;++****+*+;;;;;;;;;;;::;;;;;::;;;;;;;;;;;;;;;;;:+******;;;;;;;;;;
;;;;;;+*+****+;;;;;;;;;;;;::;;;;;:::;;;;;:::;;;;;;;;;;**++++;;;;;;;;;;
;;;;;;;*****+;;;;;;;;;;;;;;::;;:;::::;;;;;;;;;;;;;;;;;;*****+;;;;;;;;;
;;;;;;;+**+*;;;;;;;;;;;;;;;::;;;:::::;;;;;;;;;;;;;;;;;:;*+++;:;;;;;;;;
;;;;;;;;+*+*+;;;;;;;;;;;;;;;::;;:;:::;;;;;;;;;;;;;;;;;:+*+*+:;;;;;;;;;
;;;;;;;;+*+*+;;;;;;;;;;;;;;;;:;;;:;;;;;;;;;;;;;;;;;;;:;*+++;;;;;;;;;;;
;;;;;;;;;*++*;:;:;;;;;;;;;;;;::;;:;;;;;;;;;;;;;;::::::+*+++;::::;;;;;;
;;;;;;;;;+++**;:::;;;;;;;;;;;::;;;:;;;;;;;;;:::::::::;*++++::::;;;;;;;
;;;;;;;;;+**+*+:::::;;;;;;;;;:::;;::;;;;;;;;::::::::;**+++;::::::::;;;
;;;;;;;;;;*+++*;:::::;;;;;;;;::::;;::;;;;::;::::::::+*++++::::::::;;;;
;;;;;;;;;:+*++**;:::::;;;;;;;::::::::;;;:::::::::::;**++*;::::::::::;;
;;;;;;;;;;;**++*;::::::;;;;;;::,,,,,::;::::::::::::**++*+::::::::::;;;
;;;;;;;;;;:;**+++:::::::;;;;:::,,,::::::::::::::::;*++**;:::::::::::;;
;;;;;;;;;;;:***+*+::::::;;;::::,:::::::::::::::::;+*++*+:::::::::::;;;
;;;;;;;;;;;:;**++++::::;;;;;:::+++;:,:::::::::::;++++*+::::::::::::;;;
;;;;;;;;;;;;:+*+++++:::;;;;;;*??**??;::::::::::;++++++:::::::::::::;;;
;;;;;;;;;;;;;;+++++++:;;;;;;*??%*?%??;;;;::::::;++++*;::::::::::::;;;;
;;;;;;;;;;;;;;+*++++;:;;;;;+?**??****?+;;::::::::++++::::::::::::;;;;;
;;;;;;;;;;;;;;;+*++:::;;;;;?S?%%%%%??S?+;;::;:;::;+*;:::::::::::;;;;;;
;;;;;;;;;;;;;;;**;;;;;;;;;*%SSS%%%%SSS%+;;;;;:;;:;;++;::::::::::;;;;;;
;;;;;;;;;;;;;;;+;;;;;:;;;++?SSSSSSSSS%?*;+;;;:;;:;;;;;:;::::::::;;;;;;
;;;;;;;;;;;;;;;;;;;;::;;;++*%SSSSSSSS%?++;;;::;;:;;;;;;;::::;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;:;;;;;++??%SSSS%?++;;::;:;;;:;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;+;;:;;;++******+;+;:::;:;;:;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;::;:;;;;:::;;;;;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;::;:;;;;:::;;:::::::;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;::;:;;:;::;;:::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;:;;::;;;:;;::::::::;:;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;:;;::;;;:;:::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;:::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+++;:;;;;;;;;:::::::::;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;++++;:;;;;;;:;;:::::;;:;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;+;;+;+++++++;:;;;;;;::;;;;;;;:;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++;;+;++++++++++++++::;;;;;;:;;;;;;;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;++++++++++++++++++++::;;;;;;;;;;;;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;+++++++++++++++++;::;;;;:;;;;;;:::;;::;;;;;::;;+;;;;;;;;;;;;;;;;;;;
;;;;;+++++++++++++++;::;;;;:::::::::;;::;;;;::::::;;+++;;;;;;;;;;;;;;;
++++;;;++++++++++++;+;::;;;;:::::::;;::;:;;;:::;::;;;;;+++++;;;;;;;;;;
+++++++++++++++++++;+;:::;;;;:::;;;:::;::;::;;;;::;;;;;;;++++**++;;;;;
;++++************+++*;;;;;:;;;;;;:::::::;::;;:::::;;;;;;;;;;;;;;;;::;:
****************+;;;;::::;;:;;;;;::::::;;:::::::;;;;:::::::::::::::;;;
+++;;;;;;;;;;;;::::::::::::;:::::::::::;;:;:;;;;::::::::::::::::::::;;
;;;;;;;;;;;;::::::::::::::::::::::::::;;:;;;;;::::::::::::;:::::;:::;;
;;;;;;;;;;;:::::::::::::::::::::::::::;;;;;:::::::::::::::;;:::::;:;;;
;;;;;++;;:::::::::::::::::::::::::::;;;;::::::::::::::::::;;;;;;;;;;;;
++;;++;;::;::;;;:::::::::::::::::::::::::::::::::::::::;;;+++++;;;;;;;
+++++;;;;;;:::;;;:::::::::::::::::::::::::::::::::;;;;+++*++++++++++++
;;;+;;++*+++++;;;;;;;;:::::::::::::::::::::::;;;+++++**??*+*++++++++++
+++;;;++++**?%?*+;;++++++***++++++*******??**++++++*?%%%??*+++++++++++
++++;+++**????%%%?+;;;;;++++++++*%%?*??***??**+++++**?????*++++++++++;
;;;;+++++********??**+++;;;::::;*+++++++++++++++++++++++++++++++++++++
;;;;+++++++++++++++++******+++++++;+++++++++++++++++++++++++++++;;++++

Comment: This is one of the most sacred kriyas of Kundalini Yoga

Yogi Bhajan • April 7, 1992

The Teachings of Yogi Bhajan ©2008

Page 193

:::::::::::::::::::::::::::;::::::;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
::::::::::::::::::::::::::::::::::::;;:;;;;;;;;;;;;;;;;;+++;;:;;;;;;;;
::::::::::::::::::::::::::::::::::::;;;;;;;;;;;;;;;;;;;:;++;;;;;;;;;;;
:::::::::::::::::::::::::::::::::::::;::;;;;;;;;;;;;;;;;::++;;;;;;:;;;
:::::::::::::::::::::::::::::::::::::;:;:;;;;;;;;;;;;;;;;:+++;;;:::;;;
::::::::::::::::::::::::::::::::::::;;:;;;;;;;;;;;;;;;;;;:++++;;;::;;;
:::::;;;;;;;;::::::::::::::::;:::::::;::;;;;;;;;;;;;;;;;::+*+++;;;::;;
:::;;;;;;;;;;;;::::::::::::::::::::::;::;;;;;;;;;;;;;;;;:;++*+++;;;:::
:::;;;;;;;;;;;;;;::::::::::::::::::::;:::;;;;;;;;;;;;;::;++++;;++;::::
::;;;;;;;;;;;;;;+::::::::::::::::::::;:::;;;;;;;;;;;::;++;;;+++++;::::
::;;;;;;;;;;;;;+*;:::::::::::::::::::;:::;;;;;;;;;;:;;++++;;+++++++;::
::;;;;;;;;;;;;+**;:::::::::::::::::::;:::;;;;;;;;:;;;;++++;;;;++++++;:
:::;;;;;;;;+++;;+*;:::::::::::::::::::::;;;;;::::;;++++++;;;;;;+++++;:
:::::::;++++++;;**::::::::::::::::::::::;;;::;;;;+++;+++;;;;;;;;*+;:::
:::::::+*++++++**;:::::::::::::::::::;:::;::;++;++++++;;+;;;;;;;;:::::
::::::;+++++*;:;;;;;::::::::::::::::;:::;;;++++++;;;++;;+;;;;;;:::::::
:::::;;;+++++*+;;;;;;;;:::::::::::::::;+;;+;;;;;;;;;;;;;;;;;::::::::::
::::::;;;;;;;++++;;;;+;;;;;:::::::::;;+;;+++++++++;;;++;;:::::::::::::
:::::;;;;;;;;;;;++;;;;++++;;;;;;;;::+;++++++;;++++;;;+;:::::::::::::::
:::::;;;;;;;;;;;:;;;;;;+++++++++++;;+;;+++*+*+;;*+;:::::::::::::::::::
:::::;;;;;;;;;;;;;;;;;;:;;;;;;+++;;++*+++++++?*++;::::::::::::::::::::
:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*++::::::::::::::::::::::
::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;++++;;;;;;::::::::::::::
:::::::;;;;;;;;;;;;+++;;+;;;+++++++++++++++++++++++++++;::::::::::::::
:::::::;;;;;;;;;;;+;;;++***+++++++++;+*++;;;;;;;;;;;;;::::::::::::::::
:::::::::;;;;;;;++;;++***++++++++++;;++++;;:::::::::::::::::::::::::::
,,,,,,,:,::;;;;++++++**+++;;+++++++;++++;:::::::::::::::::::::::::::::
::::::::::::;;++;;;;++;++;+;;++;++;;+++;::::::::::::::::::::::::::::::
:::::::::::::;+;;;;;;*;;+;+++;;;;;;+++::::::::::::::::::::::::::::::::
::::::::::::::;;;;;;+*;;;;;++;++;;+;+;:;;;;;;;;;;;;:::::::::;;;;;;;:::
::::::::::;;;;;;;;;;*+*;++;;+;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::
::::;;;;;;;;;;;;;;;++;++;++++;;+;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::
:::;;:;;;;;;;;;;;;;++++++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:
:::;;;;;;;;;;;;;;;;;;+******+*+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:

::::;;:::::;;:::;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
::::;;::::::;::;;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;
::::;;::::::;:;;;::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:+*+;;;;
::::;;::::::;;:;;::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++;;;;
::;;;;;;;:::::::;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:+++++:;;
:;;;;;;;;;;;::;:;:::::;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;+++++:;;
;;;;;;;;;;;;;::;;:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;++++++;;;
;;;;;;;;;;;;++::;:::::;;;:;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;++;+;;++;;;
;;;;;;;;;;;+*+;:::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;+;;;;++++;;;;
:;;;;;;;;++;;++::;:::::;;::;:;;;;;;;;;;;;;;;;;;;;;;;;;;+;+;;;;;+++;:;;
::;;;;;;+++;;*;:;::::::;;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;++;++;;;
::::::**++++++;::::::::;;;::;;;;;;;;;;;;;;;;;;;++;++;;;;;;;;+;;;;+;;;:
:;;;;:++++++;;;;;;;;::::;:::::::;;;;;;;;;;;;;;+++;;;;;;;;;;;;;;;+;;:::
:;;;;;;++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;:::;::
:;;;;;;;;;;;;;;;;;;;;++++;;;;;+++++++++;;++;;+++++;;;;;;;;;;;;:::;::::
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;+*;+*;;;;;;;;;;;;:::::::::::
;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++;+*+;+;;;;:::::::::::::::
;;;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;++;;+++;::::::::;:::::::;:;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;++++++++;;+;;;;;::;;::;;;;;:::::::;;:
::::::::;;;;;;;;;;;+;;+;;+;;*+;++++++;;;;;;;;;;:::::::::::::::::::::::
:::::::::::+;;;;;;++;+;;;+++++++;++;+;;;;;;;;:::::::::::::::::::::::::
:::::::::::::;;;;;+;+;;;+?+;*;+;;;+;;;;;;;;:::::::::::::::::::::::::::
:::::::::::::::;;+;;;;;;*+*;+++++;;;;;;;;;:;;;:::::::::;;;;;::::::::::
:::::::::;;;;;;;;;;;;;;++;*++;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::
::::::;;;;;;;;;;;;;;;;;++;++;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::
::::::;;;;;;;;;;;;;;++*+++++;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;:::;;
::::::;;;;;;;;;;;;;;;;;+++*****+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;:::;

::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::::::::::::::::
::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,::::::::::::::::;;+++++;:::::
,,,,,,,,,::::;::;;:,,,:::::::::::,:::::::::::::::::;;;+;;+++++++::::::
..,,,,,,:;++*+*++*+++:,,,,,,::::::::::::::::::;;;++++;;;;;;+**??*;::::
....,,::;:;+***+;++**++;.......,,,::::::::::::;;;++*;:;;;;:++;++;;:::;
...,:::;;;;;;++++++++++;.....,::::::::::::::::;;;;;;:;;;;;:;;;;;;;;+;;
,,,;:;;;;;;;;;+**+++++*+;:::;*;;;::::::;;;;;;;;;;;;;;;;;;++++++++;++++
,,:;;;;;;;;;;;;+***+++++++*++;;;:::;;;;;;;++++;;:;;;;;;;;;;;;;;+;+++++
,:;;;;;;;;;;;;;;+********+;:::;;+;;;;;;++++++;:;;;;;;;;;;;;;;;++;+++++
,:;;;;;;;;;;;;;;;+??***+;:::::::;;;;++++;++;;;;;;;;;;;;;;;;;;++++*****
,:;;;;;;;;;;;;;++**;;:;;;;;;;;;;;:::::;;;;;;;;;;;;;;++++++++++++++*+**
::::;;;;;;;;;;+++*;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;+++++++++++++++*++*
,,::;+++++++++++**++++;;;;;;;;;;;;;;;;;;;++;+++;;;++++++++++++++*+**++
,,,,::;;++++++;;++++*+++++++;;;;;;;;;;;;;;;++++++;++++++++++++++?****+
,,,,,,,,,:::::::::::;;;;+****++++++++++***+****??****+++++++++++?*****
,,,,,,,,,,,,,,:::::::;;;;;+++********+++++++++++*++++***??******??****

,,,,,,,,,,,,,,,,:::::::::,,:,,::::::::;::::::::::::::::::::;::;;;;;;;:
,,,,,,,,,,,,,,,,:::::::::,,:,:::::::;+?**+++:::::::::::::::;:;;;:;:;:;
,,,,,,,,,,,,,,,,,::::::::,::,:::::::*********;:::::::::::::::;;;;::;::
,,,,,,,,,,,,,,,,,::::::::,:::::,:::;*??%%?***+:::::::::::::::;;;;:;;:;
,,,,,,,,,,,,,,,,::::::::+++**+;:::::;***?%***+:::::::::::::::;;;;:::::
,,,,,,,,,,,,,,,::::::::;???**?***;:::;****++*;::::::::::::::::;;;:;:;;
,,,,,,,,,,,,,,,,,:::::::*??*******::::;*****+:::::::::::::::::;;:::;;:
,,,,,,,,,,,,,,,,,:::::::*?*?*****+:::::+*****::::::::::::::::::;:::::;
,,,,,,,,,,,,,,,:,,:::::::*??*****;:::::+*****+::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,::::::,;**?****::::::;++++++::::::::::::::::::::;:::
,,,,,,,,,,,,,,,,,::::::::,;*****+;,:::::++++++::::::::::::::::::::::::
,,,,,,,,,,,,,,,:::,::::::,:*?*??*+::::::++++++;:::::::::::::::::::::::
,:,,,,,,,,,,,,,,,,:::::::,,+***+++;:::::;+++++;:::::::::::::::;:::::::
,,,,,,,,,,,,,,,,,,,::::::,,:+++++;;:::::;;+++++;::::::::::::::::::::::
,,,,,,,,,,,,,,,,,:,:::::::::;+++++;;::::;;*+++;;::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,:,::::::,:+++++;;;::::+++++;;::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,::::::,,:;+++++;;:::;++++++;;:::::::::::::::::::::
::,,,,,,,,,,,,,,,,,,::::::,::;+++++;;;::;;+++++;;:::::::::::::::::::::
,:,,,,,,,,,,,,,,,,,::,:::,::::++++++;;::;;++++++;:::::::::::::::::::::
,:,,,,,,,,,,,,,,,,,,:,,:,:::::;+++++;;;:;;;+++++;:::::::::::::::::::::
,:,,,,,,,,,,,,,,,,,,:,,:,:::,,;+++++;;;;;;+++++;;;::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,;++++++;;;:;;++++;;;::::::::::::::::::::
,:,,,,,,,,,,,,,,,,,,,,,,,,,:,,:++++++;;;;;;;;;;;;:::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,:;+++++;;;;:;++;;;;:::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,;++++++;;;;:;++;;;,::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:++++++;;;;:;+;+;:,::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;++++++;;;:;+;+;:,::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;++++++++;:;+;+;:,,,,:::,:::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;++;;;;;;;;+;;;,,,,,,,:::::::::::::::
:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;;;;;;;;;;;++;;,,,,,,,,::::::::::::::
:::::::::::,,,,,,,,,,,,,,,,,,,,,:;+++++;;;;;;+;:,,,,,,,,,,::::::::::::
,,,,,,::::::,,::,,::,,::::::::::,:+++++;;;;*;;;::::,,:::::::::::::::::
.....,,,,,,,:;;;;;++;;+**+:::::::;;++++;;;;**;;:::::::::::::::::::::::
........,,,::;+++?++**+*****+;:,,:;+++;;;;;;;:::::::::::::::::::::::::
......,,:::::::;**+**+;;++*****+;;;+++;;;;::::::::::::::::::::::::::::
....,,:::::::;;;;+*+++++++++****+;;+++;;;;;::::::;;;;;;;;;;;;;;;;;;:::
...,::::::;;;;;;;;+*+++++++++***;;;++;;;;;:::;;;;;;;;;;;;;;;;;;;;;;;;;
..,::::::;;;;;;;;;;;***++++***?+:;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
.,:::;:;;;;;;;;;;;;;;********?+:;;+;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
.,:::;;;;;;;;;;;;;;;;;+*****?+:;;+;;;;;;;;;;+;;+++++;;;;;;;;;;;;;;;;;;
,:::;;;;;;;;;;;;;;;;;;;+?????;:;;;+++;;;;;;;+++++++++++;;;;;;;++++++++
:::;;;;;;;;;;;;;;;;;;;++*??%+:;;;++;;;;;;;;;+*+++++++++++++;;;;+++++++
,:;;;;;;;;;;;;;;;;;;+++*??%*++;;+++;;;;;;;;;;++++++++++++++++;;;;+++++
::;;;;;;;;;;;;;;;;++++*??;?+++;;+++;;;;;;;;;++;+++++++++++++++++;;;+++
:,,:;;;;;;;;;;;;;;++++*?++*;;;;;+++++;;;;;;;;++++++++++++++++++++++;;;
,,,::;+;;;;;;;;;;++++**?***+;;;;;;;+++;;;;++++++++++++++++++++++****++
,:::::+++***+*************???*+++++++++++++++++++++++++++++++++*******
,,,,,,::::::;;;;;;;;;::;;+++**++*?????????*********??**???***???%%%%%%
,,,,,,,,,,,,,:::::::::::::::;+++;;++**?*************??**********????%%

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,:::,,::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::;::::::::::::::::
:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::,,:::::::;+;:;;;:::::::::
:::::::::::::::,,,,:::,,::,:::,:::::::::::,,::::;+;+*+::;;;;;:::::::::
,,,,,,,,,,,,::::::;+::;+++::::::::::::::::;;+++++;++*S;;+;;;;:::::::::
.,,,,....,,,:;;+;**++*++**+++;:,,,,,,,,,:+*******+++*+;;;;;;::::::::::
.......,,,:::::;+*++**;;;;+**++++:....,,;+++++++?**;::::::::::::::::::
.....,,:::::::::;++++;;;++++++++*;...,++++;;;:::;;::::::::::::::::::::
....,::::::;::;;;;;++++++++++++**,,,,:+++;:;;;:::::::::::::::::;::::::
...,:::::::;:;;;;;;;+**+++++++*??+::;;***;;++;;;;::::::;;;;;;;;;;;;;;;
..,:::::::;;;;;;;;;;;+****++**??*********+;;;;;;;;;;;;:;;;;;;;;;;;;;;;
.,::::;;;;;;;;;;;;;;;;;*************++++;;++++++;+;;;;;;;;;;;;;;;;;;;;
,::::;;;;;;;;;;;;;;;;;;;******??*++;;;;;:;;;;;++++++;;;;;;;;;;;;;;;;;;
,:::;;;;;;;;;;;;;;;;;;;;;*????*;++;;::::;;;;;;;+++++;;;;;;;;;;;;;;++;;
,::;;;;;;;;;;;;;;;;;;;+++*?%%?;*+:::;;;;;;;;;;;;;;;;;;;;;;;;+++;;;++++
,:;;;;;;;;;;;;;;;;;;;+++??::;;++::;;;;;;;;;;;;;;;;;;;;;+;;;;++++;;;;++
::,:;;;;;;;;;;;;;;;;+++*?;++;;+;;;;;;;;;;;;;;;;;;;;;+++++;;;++++++;;;;
,,,::;;;;;;;;;;;;;;+++*?*+**+;;;;;;;;;;;;;;;;;++;;;;;++++;;;++++++++;;
,,::::;+++++++++++++*******?%*;;;;;;;;;;;;;;++++;;;;;++++;;++++++++*++
,,,,,::::;;;;;;;;;;;;;;;;;+++*+;;++++;;;;;;;;+++++;;;;+*?**++******?**
,,,,,,,,,,,,::::::::::::::::;;;;++++***++++************+**?*****???%%%
,,,,,,,,,,,,:::::::::::::::::::;+;;++++++++*+++++++++++++;;;;;;;++++++

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::;;;;;::::::::;;;:::::::::::::::::::::::::
::::::::::::::::::::::::::::;;;;;::::::::::;;;::::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;:::::::::::;;;;:::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;::::::::::;;;;;:::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;::;;::::::;;;;;:::::::::::::::::::::::
:::::::::::::::::::::::::::;;;::;+++++;:::;;;;;:::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;+++++++++;:;;;;::::::::::::::::::::::::
:::::::::::::::::::::::::::;;;****++++***+;;;:::::::::::::::::::::::::
::::::::::::::::::::::::::::;+*?*??+*??***;;::::::::::::::::::::::::::
:::::::::::::::::::::::::::::+***??++??*++;:::::::::::::::::::::::::::
::::::::::::::::::::::::::::,:++++*++*++++:,::::::::::::::::::::::::::
:::::::::::::::::::::::::::::,+*+*****++++,:::::::::::::::::::::::::::
:::::::::::::::::::::::::::::,:+*********:,,::::::::::::::::::::::::::
:::::::::::::::::::::::::::,,,,;*********;,,,:::::::::::::::::::::::::
::::::::::::::::::::::::::::::;************:::,::,::::::::::::::::::::
,:::::::::::::::::::::;;;;;;;;;***++++*****;;;::::,:::::::::::::::::::
::::::::::::::::::::;;;:;;;::;;;**+++++++*+:;:;;;::::,::::,::,:::,::::
:::::,,,:,,,:::::;;;;;;:::::::::;+++++++++;:::;::;;;:::,,,::,,,,:::,::
:::::::,,,::::::,::::;:::::::::::;+++;;;+;::::::::::::::,,,,,,,,::,,::
::::::::::::::::::::::::::::::::::;;;;;;;::::::::;;;;::::,,,,,,,:,,,::
:::;;;;::::::::::::::::::::::;+++++++++;:::::::::;;;::::::,,,,,,,,,,::
::::::;;;;;:;;;;;;:::::::::::+*+++++++++:::::::::;;+;:;::::,,,,,,,,:::
:::::::::::::::::;+++++;;;;;;**+++++++*++;;:::::::;+;;;:::::,,,,,,,,::
::::::::::::::::,,:++++++++++*++*+++*****;;;;;:::;;;*;;;::::::,,,,,,::
::::::::::::::::::::++;+++++++*********?*;++;:::::::++;;;;:::::,,,,,:,
,:,,:::::::::::::::,:+;;;;;;;;++++***++++;;+;::::::::;;+;;;:::;::,,,,,
:::,:::::::::::::::::;;;;;;;;;;;;;;+++++***++;::::::::::::::::;;;:,,,,
::::::::::::::::::::::;;;;;;;;;;;;;;;;;+++*+++;:::::::::::::::::;;,,,,
,::::::::::::::::::::::;;;;;;:::::;;;;;;;;+++++;;;;;;:::::::;::::::,,,
,::::::::::::::::::::::;;;;:::::::::::;;;;;;;++++:::;;;;;;:::;::::::,,
:::::::::::::::::::::::;;;;::::::::::::::;;;;;;+;::,,::;;;;;;;;;;;:,,,
::::::::::::::::::::::::::::::::::::;::::::;;;;;;::::,,,,::::;;:::,,,,
,::::::::::::::::::::::::;;:::::::::::;::::::;;;;;::::,,,,,,,,,,,,,,,,
:::::::::::::::::::::::;::;;:::::::::::;:::::::;;:::::::,,::,,,,,,,,,:
:::::::::::::::::::::::;;;;;;;::::::::::;;;;::::;;:::::::::,,,,,,,,,,,
:::::::::::::::::::::::;;;;;;;;:::::::::::::;;::::;:::::::,,,,,,,,,,,,
:::::::::::::::::::::::;;;:::::::::::::::::::;;;;:::::::::::::,,,,,,,,
,:::::::::::::::::::::;;;;;;;;;;::::::::;;;;;;;;:::::::::::::::::::,,,
:::::::::::::::::::::;;;;;;;;;;;;;;;:::::::::::::::::::::::::::::::,,,
:::::::::::::::::::;;++;;;;;;;;::::;;;:::::::::::;;;;;::::::::::::,,,,
::::::::::::::::::;++++++++++++;;;;;;;;;:::;;++++*++++;:::::::::::::::
::::::::::::::::::;++++++;;;;;+++++;;;;;++++++;;;;;;++;;:,:,,,,,,,,,,,
,,,,,,,,,,,,,,,,,:+++;;;;;;;;;;;+***+***+++;;;;;;;;++++:,,,,,,,,,,,,,,
,,,,,,,,,,,,::::::;+;++;;;;;;;;;;+*?%%?*++++;;;;;;;;;;;;,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,:,:+++;;;;;;;;;;;;+++?%+++++++;;;;;;;;;;;,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,;+;;++;;;;;;;;;;++??++++;;;;;;;;;;;;;;,,,,,,,,,,,,,,
,,,,,::,,,,:::::::;+;++;;;;;;;;;;;;+*?+++;;;;;;;;;;;;;;;:;;;;;;;::,,,,
::::::;;::::;;;;;;;;;;+;;;;;;;;;;;;;*?+++;;;;;;;;;;;;;;;;;;;;;;;;;:,,,
:::::::;;;;;;;;;;;;++++;;;;;;;;;;;;;++;++;;;;;;;;;;;;;;;;;;;;;;;;:::,,
:::::::;;;;;;;;;;;++++++;;;;;;;;;;;;+*+++;;;;;;;;;;;;;;;;;;;;;;;;::::,
::::::::::;;;+++++++++;++;;;;;;;;;;;**++;;;;;;;;;;;;;;+;;;;;;;;;::::::
:::::::::;;;;+++++++++++++;;;;;;;;;+?**++;;;;;;;;;;;;++;;;;;;;;:::::::
:::::;:::::;;+++++++**++++++++++;;+*S%?*++++;;;;;;;;;++;;;;;;;;;;:::::
::::;:::::;;;;;+++++++++++++++++++*%SS%*++++++;+;++++++;;;;;::::::::::
:::;:::::::::;;;;;++******++++++**%SS#SS?+++++++++****++;;;;::::::::::
::;;;;:::::::::::;;;+**???*****????????????*********+;;;;:::::::::::::
:::;**::::::::::::::::;;;;;;;+;;;;;;;;;;;;++++++;;;;::::::::::::::::::

,,,,,,,,,,,:,,,,::::::::::::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,:::::::::::::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,:,,,,,::::::::::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,:::,::::,:,::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,:,,::::::::::::::::::::::::::::;;::::::::::::::::::::::
,,,,,,,,,,,,,,,:,:::::::,::::::::::::::::::::::;;;::::::::::::::::::::
,,,,,,,,,,,,,,:,:::::::,:::::::::::::::::::::::::;;:::::::::::::::::::
,,,,,,,:,,,,,,,::::::::::::::::::::::::::::::::::;;:::::::::::::::::::
,,,,,,,,,,,:::::::::::::;:::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,::::::::::;::;:::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,:::::::::::;:;:::::::::::::::::::::::::::;:,::::::::::::::
,,,,,,,,,,,,,:::,:,:,::;;;:;:::::::::::::::::::::::::+*:::::::::::::::
,,:,,,,,,,:,,,::::::::;;;:;;:::::::::::::::::::::::;+**;,:::::::::::::
,,,,,,,,,,:,,,::,,:,::;;;;;;;;;::::::::::::::::::;+++++;,:::::::::::::
,,,:,,,,,,,,::,,:,,,,,:;;;;;;;::;;:::::::::::::;+++**++;,:::::::::::::
,,,:,,,,,,,,:,,,,::::,::;;;;;:;;;::::::::::::;+++**??*+;::::::::::::::
,,,,,,,,,,,,,,,,,,,,,:,,::;;;;;;;;::::::::;+++++*****+:,::::::::::::::
,,,,::,,,,,,,,,,,,,,,,:,,,:::;;;;;;:::;;+++++;;++*?*++:,::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;++++++++++;;+++++++:::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:****+++++++++++++++++*+++;,:::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:****+++++++++++++++++**+::,:::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,+++*++++++++++++++++***+,,,:,,::::::::,::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,;++++++;;+++++++++++***+:,,,,,,,::::::::,:
,,,,,,,,,,,,,,,,,,,,,,,,,,,;+++++++;++++***++++++*;,,,,,,,,,:::::,,::,
,,,,,,,,,,,,,,,,,,,,,,,,,:;++++++++;+++**?%%*+++++:,,,,,,,,:::,,,,,:::
,,,,,,,,,,,,,,,,,,,,,,::+*+++++++++;+++**?%S*;;;;;;;;;:::,,,,:,,,,,,,:
,,,,,,,,,,,,,,,,,,::::::+;+++++++++;++++**?%+;:::;;;;;;;;;::,,,,:,,,,,
,,,,,,,,,,,,,,::::::::::;+++++++++++++++++*%;::::::;;;;;;::::,,,,,,,,:
,,,,,,,,,,,::::::::::::,;+++;;;;++++++++++++:::::::;;:::::::::,,,,,,,,
,,,,,,,,,::::::::::,:::::++;;;;;;+;+++;;;;;;:::::::;:::::::::::,,,,,,,
,,,,,,,,::::::::::::::::::;;;;;;;;;;;;;;;;;::::::::::::::::::::,,,,,,,
,,,,,,,::::::::::::::::::::;;;;;;;;;;;;;;;:::::::::::::;::::::::,,,,,,
,,,,,,,:::::::,,,:::::::::,::;;;;;;;;;;;;:::::::::::::;;:;::;:::,,,,,,
,,,,,,,:::::::::,,::::,,::::::;;;;;;;;;;::::::::::::::;;;;::::::,,,,,,
,,,,,,:::::;::;::::,,,,,,:::::::;;;;;;:::::::::::::::::;+;:;::::,,,,,,
,,,,,,::::::::;;:;:::,:,,,,::,:,::;;;::::::::::::::::::;*:;::::::,,,,,
,,,,,,::::::::;+:;:::::,,,,,,:,,,::::::::::::::::::::::::;;::::::,,,,,
,,,,,,::::::;;;*;:::::::::::,,,,,,,,:::::::::::::::::::::++::::::,,,,,
,,,,,,::::::;;;;:::::::::::::,:,,,,,,,::::::::::::::::::++;::::::,,,,,
,,,,,,::::::;+;:::::::::::::::,::,,,,:::::::::::::::::::++:::::::,,,,,
,,,,,,::::::;;*+::::::::::::::::::::::::::::::::::::::::;+:::::::,,,,,
,,,,,,::::::;;+*::::::::::::::::::::::::::::::::::::::::;;;:::::::,,,,
,,,,,::::::;;;;*;:::::::::::::::::::::::::::::::::::::::+;;;::::::,,,,
,,,,,:::::::;;;*+:::::::::::::::::::::::::::::::::::::::++;;::::::,,,,
,:,,,:::::::;+++:;:::::::::::::::::::::::::::::::::;:::;*++:::::::,,,,
,:::,::::::::;+*:::::;;;;;;::::::::::::::::::::::::::::+?+;::::::::,,,
:::,,:::::::;;+*:,:::;;;;;;::::::::::::::::::::::::::::??;::::::::,,,,
,,:,:::::::;;;;+,,::;;;;;:::::::::::::::::::::::::::;:;?;:::::::::,,,,
:::::::::::;;++*+::;;;;;::::::::::::::::::::::::::::;:;+++++;;;;::,,,,
::::::::::::;;++*;;;;;;:::::::::::::::::::::::::::::;;;*?+;::::::;:,,,
::::,:::::::;++*++;;;;;::::::::::::::::::::::::::::::;+*+:::::::::::,,
:::::;::::::::;;::;;;;:::::;:::::::::::::::::::::::::+?+:::::::::::,,,
:::::;:::::::::;+:;+;;::;;;;:::::::::::::::::::::::::+?;::::::::::,,,,
::::::::::::::,:;;*+;::;;;;;:::::::::::::::::::::;;;;++:::::::::::,,,,
:::::::::::::::,:;*+:;;;;;;;;;:::::::::::::::::::;;;++;:::::::::::,,,,
::::::::::::::::::;+;+;;;;;;;;;;;;::::::::::::;:::;+*;::::::::::::,,,,
:::::::::;::::::,,:++;;::::::::::::::::::::::::::;;+*;::::::::::::,,,,
:::::::::::::::,,,,;*;;::::::::::::::::::::::::::;+*;:::::::::::::::::
::::::::,:::::::,,,,;;;::::::::::::::::::::::::::;*+:::,,,:::::::,::::
::::::::::::::::::,,,;+;;;;;;;;;::::::;;;;;;;;;;;++::,,,,::::::,:::,,,
:::::::::::::::::::::,:++;;;;;;;;;;;;;;;;;;;;;++*+;:,,:,::::::::::::::
:::::::::::::;;:::::::,:;+;;;;;;;;;;;;;;;;;;;++*+:::::::::::::::::::::
:::::::::::;+++::::::::,,::::::::::;;;;;;;;;;++*;:::::::::;;;+;:::::::
::::::::::;*****;::::::;;++;;:::::::::::::;;++++;::::::::+++++;;::::::
:,,,,,,,,,;+++***+::;+++++*++*++;;;;;;;;;;++***?*;+;,:::;+;;;+;+;:,:::
,,,,,,,.,;+;;;;++*;+*++++++++++****++***?******++***++*;;+++++++:,,,,,
,,,,,,,,,;+;;;;;+++++++++++++*++*%???%%?+;;+*+++++++++++++;;;;;;:,,,,,
,,,,,,,,,:;;;;;;;++++++++++++*++++?%S%*++++**+++++++++++;;;;;;;;;,,,,,
,,,,,,,,,;;;;;;;++++*++++**++?+++++*%*++++**++++++++++++;;;;;;;;;,,,,,
,,,,,,,,,;+;;;;;;+++*++++**+*%*+++*?%*++++**+++++++*++++;;;;;;;;;,,,,,
,,,,,,,,,;;;;;;;;;++*++*++?++??++++?%**+++**+*;+*;+*+++;;;;;;;;;;,,,,,
,,,,,::::;;;;;;;;;;+*+;*++?;+++*+++*?*+++*?++++*++*+;;;;;;;;;;;;;,::::
:::::::::;;;;;;;;;;;;;+*+++++;;;;++*S?*+++++*++*++;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;::;;;;;;;;;;;;*%+;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*?;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;?*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+?+++++;;;;;;;;;;;;;;;;;;;;;+;;;;;;;
;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;+%*++;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+S*++;;;;;;;;;;;;;;;;;;;;;++;;;;;;;;
;;;;;;;;;+?*++;;;;;;;;;;;;;;;;;*????*?*+;;;;;;;;;;;;;;;;:;++++;;;;;;;;
;;;;;;;++;++++++;+;+++;;;;+;;;;+**SS%?*++++;;;;;;;;;;;;;:;++*+;;;;;;;;
;;;;;;;;*++++++++++++++++++++++?%SS#S%%*++++++;;;;;;;;;++;;;;++;;;;;;;
::;;;;;;;+++++++++++++++++++++*%####S%?*++++++++;;;++++++++*+++;;;;;;;
:::;;;;;++******++++++++++++**?SSSSSSSSS?+++++++++++++++++**+++;;;;;;;
:::::::;;;;+*?%%??*********?%%%%??????%%%?**++++++++++*****+++;;;;;:::
:::::::::::::;;++++*********+++++++++++****????*****??**++;;;;;:::::::
:::::::::::::::::::::;;;;;:::::;;;;;;;;;;;;;+++++++;;;;;::::::::::::::

:::::::::::::::::::::::::::::::::::::::::::::::::::;;;;;;;;;;:;;;;;;;;
:::::::::::::::::::::::::::::::::::::;:::::::::::::;;;;;;;::::;;;;;;;;
::::::::::::::::::::;:::::;;;;;::::::;;;;:::;;:::::::::;;;:::::;;;;;;;
::::::::::::::::::;++;:::;;;;;;::::::;;;;;;+++;:::::::::::::::;;;;;;;;
:::::::::::::::::;++++;:;;;;;;::::::::;;++++++++;:::::::::::::;;;;;;;;
::::::::::::::::;+++++;:+;;;;::::::::;;;+*+++++*+:::::::::::::;;::;;;;
::::::::::::::::++++++;:+;;;;::::::::;;;+*+++++++;:::::::::;:;;;::;:;;
:::::::::::::::;;;+;;+;:+;;;:;;++;;:::;;+*;+++++++;::;:;:::;:;;;:;;;;;
::::::::::::::;+;+;;;+;:;;;;++++++++;:;;++;++++++++::::;::::;;;;;;;;;;
::::::::::::::;+;;;;;;+;+++***+++++**+++++++++;++++;::::::::;;;;;;;;;;
:::::::::::::;;+++++++;::;+***?*+*?****+;;;+++++++++;;;:::::;;;;;;;;;;
:::::::::::::;;;+*+;::::::;***?*+*?**++::::::;;+*+;;;++;::::::;:;;;;;;
::::::::::::::;;;;:::::::::+++*++*+++*;:::::::::;;+++;;;;;:::;:::;;;;;
::::::::::::;;;::::::::::::+*******++*;:::::::::::;+*;;;;;::::;::;;;;;
::::::::::;;;:::::::::::::::+********;::::::::::::::;;;;;;:::::::;;;::
:::::::::;;;::::::::::::::::;***++****;;::::::::::::::;;;;;;:::::;;:::
::::::::;;:::::::::::::::::;**********++++;;;++;;++;:::;+;;;;;;::;;:::
:::::::;;:::::;+;;;;;;;;;;;;***++*+***;;++++++++++++++++++;;;;;;;:;;::
::::::;;;;;;;;;;+;;;;;;;;;;;+**+++++*;;;;;;;++++*++++++++++;;;;;;;;;;:
:::::;;++;;;;;;;;+:;:::::::;:+++++++;:;;;;;;;;;++;+++;+++*+++;;;;;;;::
;;;;;+;;;;;;;;;;;+;:::::::::::;++++;:::;;;;;;;;+;+;+++++++++++;;;;;::;
;;;;;;;;;;;;;;;;;;;::::::::::::;;;;::::;;;;;;;;;;;++++++++;;;;;;::::::
:::::::;;;;;;;;+;;;;::::::::::::;;:::;;;;;:::;;;;+++;;;;;:::::::::::::
:::::::::::::::;++;;;::::::::::::::::;:;;;;::;;;;;;:::::::::::::::::;;
:::::::::::::::::;;;;;;:::::::::::::::::::;;;;;;;:::::::::::::::::::;;
::::::::::::::::::;;;;;;::::::::::::::::::;;;;;;:::::::::::::::::::;;;
:::::::::::::::::::;;;;;;::::::::::::;;;;;;;;;;::::::::::::::::::::;;;
::::::::::::;;;;;;;;;;;;;;;;;;;:;:;;;;;;;;;;;;;::::::::::::::::::::;;;
::::::::::::;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;;;;:::::::::::::::::::::;;;
::::::::::::;;;;;;;;;;;;;;;;;;:::::::::;;;;;;;::::::::::::::::::::::;;
::::::::::::;;;;;;;;;;;;;;;;;:::::::::;;;;;;;;::::::::::::::::::;:::;;
::::::::::::;;;;;;;;;;;;;;;;;:::::::::;;;;;;;;::::::::::::::::::::::::
::::::::::::::;;;;;;;;;;;;;;;;::::::::;;;;;;;;;:::::::::::::::::::::::
:::::::::::::;;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;:;:::::::::::::::::::::::
::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::::::

,,,,,,...............,,,,,,,,,,,,,,,,,,,,,,,,::::,,:::::::::::::::::::
,,,,,,,::::;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,::::::::::::::::::
....,,:+**++*++,,,,,,,,,,,,,,,,,,,,,,::,:::,::::::,,::::::::::::::,,,,
..,,:::;;+*++++,..,,,,::::::::::::::::::;;;;;;;;;;;;;;::::::::::,,,,,,
..,::;;;;;+*****+;;:::;;;;::;:;::;::::;;;;;;;;;++;+++++++++;;;;;:,....
.,::;;;;;;;+???*;::;;;;;;;;;;;+;;;;;;+;++;+++++++++++++;;+++++++;;;,,,
.,:;;;;;;;+*?++;:::;;;;;+;++++*++;;++******+****++++++++++;;;;;++++;,,
,,,:;;;;+++**;;;;;;;:::;;;++++*?*?**???*?********+++++++++++++;;;;;;,,
,,,,,,:::::;;;;;;;;;;;;;;;;;;;;;+??%%%%???**++++*****************++;;:
.........,,,,:;;;;++++++++++++;;;;;;++*?**??*****+*++********+++++++;:
..............,,,,::::;;;;++;+++++++++***?****??***?????????*****++;:,
....................,,,::,,::::;;;;;++**??????****+**************+;:::
,,,.........,.................,,,::::::;;;;++***++;;;;;;;;;;;;;;;:::::

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*++;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;;;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,:;;;::::::::::::::::*******???????***????????*?????*??????**********
....,,,,,,,,,,:,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Balancing the Chakras & Correspoding Organs

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::,,::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::,,,:::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::::::::::::::::::::::::;::::::::::::::::::
::::::::::::;::::::::::::::::::::::::::::::::::::;;;;;;;;;::::::::::::
::::::::;;;;:::::::::::::::::::::::::::::::::::::;;;;;;;;:::::::::::::
::::::;;;;;;::::::::;::;:;:::::::::::;:::::::::::,;;;;;;;;;:::::::::::
::::;;;;;;;;;::::::::;:;:::::::;::::;;::::::::::;;;*;:;;;;::::::::::::
:::;;;;;;;;;+;::;;;;::;;:;;:::;:::::;::::::::::::::+*;:::;;::::::;::::
::;;;;;+++++++;;+;;++:;*;:;;;;;::;:;;:;;:::::::::::+**+;;;;;;;;;+;::::
:;;;;;;;;;;;;;;;;;;:;;;;;::;;;;:;;;;;;::::::::::::;++++++++++;;+;,::::
:;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;:;;:::::::::::::::++++++++++;+++;::::::
::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::;+++;:,::::::
:::;+;;;;;;;;;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::;::::::::,,
::::;;++;;;;;+;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::::
::::::;;+++++++++;;;;+;;;;;;++++;;;;;;;;;;;::::::::::::::::::::::::::,
;;;::::::;;;+++++++++;;+++++++;;;++++++;:::::::::::::::::::,,,,,,,,,,,
::::::::::::::::::;++**+*++++*+++++++;+;:::::::::::::::::::::::,,,,,,,
::::::::::::::::::;;;;;+*+++++++;;;;++;:::::::::::::::::::::::::::::::
:::::::::::::::::*;;;;;++;;;+++++++*+:::::::::::::::::::::::::::::::::
::::::::::::::::**:;;;;*+++++++****;::::;;;;;;;;;;::::::::::::::::::::
;;;;;;;;;;;;;;;;+;:;;;;*******?*+;;;;;;;;;;;;;;;;;;:::::::::::::::::::
;;;;;;;;;;;;;;;+*;;;;;+%%%??**++;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::
;;;;;;;;;;;;;;;++;;;;;?%?*+++++;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::
;;;;;;;;;;;;;;;;+;;;;+%?****++;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::
;;;;;;;;;;;;;;++;;;;;*%%???*+;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::
;;;;;;;;;;;;;+++++++*????***+++;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::
;;;;;;;;;;;;;;;;;++++++++++++++;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::
;;;+*+;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;:::::;;;::::::::,,::::

1) Chair Pose with Breath of Fire. Begin in a standing position. Place your feet shoulder-width apart. Squat down so the thighs are parallel to the ground. Reach towards the toes, placing the palms on top of the feet by bringing the hands through the inside of the legs, around to the outside. Be sure to keep the back straight and only lift the head and look forward. 5 minutes.

,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::,:::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,::::::::,,:::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,:::::,,,:++:,::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,+**;,::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,:**++,,:::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,+*+++;,:::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;+++**;,,::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;*****+++;,,,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,:***++***+*;,:::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,:,,,,,,,,:+**?*+;++*+,,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,+*++;+****:,:::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,:,,,,,,,,,,***+++++**;,,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,;**+++*+++*+,,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,+*++;+*+++**,,,:,:::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:**+++*?++++*:,,,::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,++++;+;+++++*+,,,::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,:*++;+;,,;+;++*;,,,:::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,+++;;+,,,,++;+*+,,,:::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,;*+;;+:,,,,;*+++*;,,,,::,,:::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,;;;;;++,,,,,,*++;+*;,,,,::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,:;;:::;;,,,,,,+*++++*;:,,,,::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,:;;::::;:,,,,,,:+;+*;:;+:,,::,::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,::::::;;,,,,,,,,++;;:;;;:,,,:,:,::,,::::::::::::
,,,,,,,,,,,,,,,,,,,,,:;:::::;,,,,,,,,:*+;::::;:,,,,::,::::::::::::::::
,,,,,,,,,,,,,,,,,,,,:;:::::;:,,,,,,,,,;;;;::::;:,,,,,,:::,:,,:::::::::
,,,,,,,,,,,,,,,,,,,:;:::::::,,,,,,,,,,,:;;;::::::,,,,,,::,::,:,:::::::
,,,,,,,,,,,,,,,,,,,:::::::::,,,,,,,,,,,,;;;::::::,,,::::,:::,,::::::::
,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,,,:;;;::::::,,,,,,,:::::::::::::
,,,,,,,,,,,,,,,,,:;::::::::,,,,,,,,,,,,,,;;;:::::::,,,,,,,,:::::::,:::
,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,,,,,:;;:::::::,,,,,,,,,,::,,::,,,
,,,,,,,,,,,,,,,,:::::::::::,,,,,,,,,,,,,,,;;;:::::::,,,,,:::::::::,:::
,,,,,,,,,,,,,,,,::::::::::,:::::::::;;:::::;::::::::,,,:,,,,:::::::,,:
,,,,,,,,,,,,,,,:::::::::::;;;::::,:::;;;;;;::::::::::,,,,,,,::,:::,,,:
,,,,,,,,,,,,,,,::::::::::;;;;:::,,::,::;;++::::::::::,,,,,,,:,,::::,::
,,,,,,,,,,,,,,:::::::::::++;:::::,,,,,,:;;+;:::::::::,,,,,,,::::,,,,::
,,,,,,,,,,,,,,::::::::::++;:::::,,,,,,,,::++:::::::::,,,,,,,::::::,,,,
,,,,,,,,,,,,,,::::::::::*;::,,,,,,,,,,,,,,;+;:::::::::,,,,,:,::,:::,,,
,,,,,,,,,,,,:::::::::::++:,,,,::,,,,,,,,,,,;+::::::::::,,,,:,,,,,,,,,,
,,,,,,,,,,,:;::::::::::*:,,:,,,,,,,,,,,,,,,:+:::::::::::,,:,:,::::::::
,,,,,,,,,,,:::::::::::;+,:::::,,,,,,,,,,,,,:+;::::::::::,,:::,,::::,,,
,,,,,,,,,,,:::::::::::+;:::::,,:;+;:,,,,,,,,;+::::::::::,,,:::,::::,,,
,,,,,,,,,,,,::::::::::+:,,:,,:;++;+++;:,,,,,:*;:::::::::,:,:,:::::,,,,
,,,,,,,,,,,,:::::::::;+:::,:;+;;;;;;;;++;,,,,++::::::::::,,,:::::::,,,
,,,,,,,,,,,:;::::::::;+::,:++;;;;;;;;;;;++:,,;+;:::::::::,,,:::::::,,:
,,,,,,,,,,,:::::::::;;*;,:*??**+;;;;+*???**:,++;;::::::::,,:::::::,,,:
,,,,,,,,,,,::::::::::;?*:+**++*?+;;+**+;++++;*;;;:::::::::,,:::,,::,,,
,,,,,,,,,,,:::::::::;+*++++***?%?;:+%%??*;;++:,;;;::::::::,,::::::,,,,
,,,,,,,,,,,:;::::::;++*,;+;;****+;;+++++;;++,.:+::::::::::,,:,::::,,,,
,,,,,,,,,,,:;::::::;:+*,,++;;;;;+;:++;;:;;+;.,*?;:::::::::,,,,,::,,,,,
,,,,,,,,,,,:;:::::;::**,.;+;;;;++;;;+;;;;+*;.;%?+:::::::::::,,:::,,,,,
,,,,,,,,,,,:;:::::::++*+.,+++++++++++++;;+*:.;?*+;::::::::::,,,:::,,,,
,,,:,,,,,,,:;::::::;;;??+::+++*********+++;.,+*+;+;,::::::::,,,:,,,:,,
,,,,,,,,,,:;;:::::;;:+***?+:*+++++++++++*+,:*?*;:;+:::::::::,,,,,,,,,,
,,,,:,,,,,:;;:::::+:;*;;;+??**+++;;;;+++++??+++;::;+::::::::,,,,,:,,,,
:,,,,,,,,,:;;::::;;:+;:::+*%+;+*++++***;;+%?;:::;:,;;::::;:,,,,,,,,,,,
,,,,,,:,,,:;;;:::;:;;:::;;+?+:;****???+::+*+;:,::;::;:::;;:,,,,,,,,,,,
:,,,,,:,,,,:;:::;::;::,;:;;+;:::*++**;,::;;;+:;:,:;::::::;:,,,,,,,,,,,
,,,,:,,,,,,:;:::;:::::;;:+:;::,,;***+,,:::;:;;:;::;;:::::;:,,,,,,,,,,,
,,,,,,,,,,,,:::;::::::;,;;:::::,:??*,,,,::;::::;;::+;:::::,,,,,:,,,,,,
,,,,,,,:,,,,::;::::::;:,;;:::::::+?;,:,,,:::::::;:::;::::::,:,,,,,,,,,
::,,,,,,,,,,;:::::::::::;::::,:,,:*+:::,::::::::::,:::::::,:,,,,,,,,,,
:,,,,,:,,,,,::::::::::,::::::,,:::;*;:::::::::,::::::::::,,,,,,,,,,,,,
,,,,,,,,,,,,:::::::::::,,::::::,,,,::::::::,:::,::::::::::,:,,:,,,:,,,
,,::,,,:,,,,:::::::::::,,::::::,,,,,::::,:::::::::::::::::,,,,,,:,,,,,
:,,,,,,:,,,,:::::::::::,,:::::::::,,:::,,:::::::::::::::::,,,,:,,,:,,,
,,::::::,,,,:::::::::::,::,::::::::::,,::,::::::::::::::::,::,,,,,,,,:
:::::,,,:,,,,::::::::::,::,::::,,,,,:,::::::,:::::::::::::,,::::,,,,,:
::,,::::,,,,,;::::::::::::::::::::::::::::::::::::::::::::,,:,,,:,,,,,
::::,::,,,,,:;::::::::::::::::::::::,,::::::::::::::::::::,,,,:,,,,,,,
:::::::,,:,,,;:::::::::::::::::::::::::::::::::::::::::::,,,,,::,,,,,,
::::::,,,,,,,::::::::::::::::::::::::::::::::::::::::::::,,,,,::,,,,,:
::::::::,,,,,::::::::::::::::::::::::::::::::::::::::::::,,,,,:,,,:,,,
::::::,::,,,,,:::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,:,,,
:::::::,,,,,:,:::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,::::
,::::::::::::,,::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,,:::
::::::::,,,,:,,:::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,,,,
::::::::,,,,,,,::::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,,:
:,:::::::,,,,,,:::::::::::::::::::,:,::::::::::::::::::::::,,,,,,,,,,,
,,::::::,,,,,,,::::::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,
:::::,::,::,,,::::::::::::::::::::::::::::::::::::::::,:::::,,,,,,,,,,
::::::::::::,:::::::::::::::::::::::::::::::::::::::::::::,::,:,,,,,,,
,:::::::::,,,::::::::::::::::::::::::::::::::::::::::::,::,,,,:::,,,,,
:::::::::,,,:::::::::::::::::::::::::::::::::::::::::::::,,:,,::::,,,,
:::::::::,,:::::::::::::::::::::::::::::::::::::::::::::::,:,,,:,::,,:
::::::::,:,::::::::::::::::::::::::::::::::::::::::::::::,,,,,::,,:,,,
::::::::::,::::::::::;:;;;;::::::::::::::::::::::::::::::::,:,::,,,::,
:::::::::::::;:::::::::::;::::::::::::::::::::::::::::::,,,,,,,:,,,:,,
::::::::,::::::::::::::::::::::::::::::::::::::::::::::::,,:,,,:,,:,::
:::::::::,,,,:;:;::;:::::::::::::::::::::::::::::::::::::,,,,:,:::::::
::::::::::,:;:,,:::::::::::::::::::::::::::::::::::::,,:;:,,,,,,::,::,
,:::::::::,;?+:,,,,,,,,,,,,,,,,,,,,,,....,,,,,,,...,,:+**:,,,,,,:,,,,,
::,,,,,,,,:++*+++;::,,,.....,,,,,,,,,.,.......,,:;++++++;;:,,,,,,,,,,,
:::::,,,;++++++++*******++;;::,,,,,,,,,::;;++******+++++++;:,,,,,,,,,,
::::::,:++++++;;;;;;+++***????%%%%%?%%%??????*****+*****+;;*+:,,,,:::,
:::::::++;+++++;+;;;;;;+++++**?***?******+++++****++;++++++++::,,,::::
,,::,,,;**********+;;;;;;++*?*??**+*+*****++++;;;+++++;;;;;;;+;,,,,,,,
,,,,,.;++;;;;;;;;;;;;;;;;;;++++++*++??*;;++*???***+;;;;;;+++++,.,,,,..
,,,,,,:+++;;;;;;;;;;;;;;;;;;++*+;+;;+***????*++;;;;;;;;;+++;;+:,,,,,,,
,,,,,,;;;;;;;;;;;;;;;;;;;;;;;;+?%%%S%?*++;;;;;;;;;;;;;;;;;;;;;::::,,,,
,,,,,,+;;;;;;;;;;;;;;;;;;;;;;;;+*%#S*+++++;;;;;;;;;;;;;;;;;;;;:,,,,,,,
,,,,,,+++++;;;;;;;;;;;;;;;;;;;++++%?*++;;;;;;;;;;;;;;;;;;;;;;+:,,,,,,,
,,,,,,;+;;;;;;;;;;;;;;;;;;;;;;+**%S*+++;;;;;;;;;;;;;;;;;;;;;;;:,,,,,,,
,,,,,,;+;;;;;;;;;;;;;;;;;;;;;;;;+%S*++++;;;;;;;;;;;;;;;;;;;;;;:,,,,,,,
:::,,,:+;;;;;;;;;;;;;;;;;;;;;;;;+?%?*++;;;;;;;;;;;;;;;;;;;;;;;:,::::::
:::::::;;;;;;;;;;;;;;;;;;;;;;;;;+*S%*+++;;;;;;;;;;;;;;;;;;;;;;::::::::
:::;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;*%+;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::
:;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;*?;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*?;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;:::::
:;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;**++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;
:;;:;;;++++;;;;;;;;;;;;;;;;;;;;;;**++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::
::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;%?++;;;;;;;;;;;;;:;:;:;;;;;;;;;;;:;::
;;;;;;;+++;;;;;+;;;;;;;;;;;;;;;+*SS+*?+;;;;;;;;;;;;;;:;;;;;;+;;;;;;:::
;;;;;+;;**+++;;;;+;;;;;;;;;;;;+**%#%?*++;+;;;+;;;;;;;;:;;;+%?::;;;;;::
;;;;;+;;;+++;++;+++;;;;+;;;;;;**?S#S%S%++++++;;;;;;;;;::;;*%+:;;;;;;::
::;;;;+++;;+++++++;;;+;+++;++*%%S###%?*+++++++++;;;;;;;;;;;;;;;;;;;;::
:::;;;+++*+++++++++;+++++++++*?S######S?+++++++++;;;+++++++++;;;;;::::
:::::;;++*?%%%?***+++++++++?%SSSSSSS%%SS%?*+++++++++********+;;;;:::::
::::::::;;;+*?%???***????????*****+++***??%????****?%%??**+;;;::::::::
::::::::::::::;;;;;;+**+;;;:;:::;;::::;;;;;+*+***++;;;;:::::::::::::::
::::::::::::,:::::,,::::::::::::::::::::::::::::::::::::::::::::::::::

2) Sat Kriya. Sit on the heels and stretch the arms straight over the head so that the elbows hug the ears. Interlock the fingers except the index fingers, which point straight up. Begin to chant Sat Naam emphatically in a constant rhythm about 8 times per 10 seconds. Chant the sound Sat from the Navel Point and Solar Plexus, and pull the Navel all the way in and up, toward the spine. On Naam, relax the belly. Continue very powerfully. To end, inhale and squeeze the muscles tightly from the buttocks all the way up the back, past the shoulders. 5 minutes.

...,,.,,......,......,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,.............,,...,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,
,,.............,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,
...........,..,,,:,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,
..........,.,,,,,,,,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,,,,,
.,,..,.....,,,,,,,,::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,::::::,,,,,,,,
..........,,:,,,,:::::::::,,,,,,,,,,,:,,,,,,,,,,,:,,,,,,,,:,,:::,,,,,,
..........,,,,:::::,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,::,,:::,,,,,
..,......,,,,:::,,:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,:,:::::::,,,,
...,.....,,,::,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,:::,::::,,,
......,.,,,::,::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,:::,:::::,,
....,..,,,::,:::,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::,:::::,,
.,......,:,,::,,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,:::::::,::,,
.....,..::,::,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,::::::::::,,
.......,:,::,,,::,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,::,:::::::::,
.......,:::,,,::::::::::,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,:::::::::,:::,,
.......,::,,:::::,,,,,,,,,,,,:;+++;;:,,,,,,,,,,,,,,,,,:::::::::,,:::,,
.......,::,,:::,,,,,,,,,,,:;;;;;;;;+++;:,,,,,,,,,,,,,,,:::,,::::,,::,,
.......,:,,::::,:,,,,,,,:;;;;;;;;;;;;;;;;;:,,,,,,,,,,::::::,,,::,::,,,
.......,:,::::,:,,,,,,;+;;;;;;;;;;;;;;;;;;;;:,,,,,,,,,:::,::,,::,:,,,,
.......,:,:::,::,,,,:;+;;;;;;;;;;;;;;;;;;;;;+;:,,,,:,,,::,::,::::,,,,,
.......,,,::::::,,,;+++;;;;;;;;;;;;;;;;;;;;;;++;,,,::,,,,,,:,,::,,,,,,
........,:::,::,,,;++;;;;;;;;;;;;;;;;;;;;;;;;;;+;,,,::,,,,,::,::,.,,,,
........,:::,:,,,;++;;;;;;;;;;;;;;;;;;:::::;;;;;++,,::::,,,::::,,,,,,,
.........:::,:,,;+;;++**++;;;;;;;;;;;;++*???***+;++,,::::,,:::,.,,,,,,
.........,::::,:+++*????%%??*+;;;;;;++*????*****++*;,,:,:,,::,,.,,,,,,
..........::,,,;++++;;;;;;++++;;;;;;++++;;;;;;;;++;+:,:,::,:,...,,,,,,
..........,:,,:+;;;;;;;;;;;***+;::;++**+;;;;;;++;;;++,,:::,,.....,,.,,
...........,,,:;;;++**+++*?%?++;;:;+++????****+;;;;;+:,:::,.....,,,,,,
............,,:;;;;;+???*???**+;;;;;++**??????+;;;;;+;,:,,.......,,,,,
.............,:;;;;;;;;;;;+++++;;;;;;;;+;;;;;;::;;;;;;,,........,,,,,,
..............,;;;;;;;;;;;;;;;;;;;;+;;;;;;;;:::;;;;;+:..........,,.,,,
..............,;;;;;;;;;;;;;;++;;;;;++;;;;;;:;;;;;;;+,.........,,,,,,,
...............:;;;;;;;;;;;;++;;;;:;++;;;;;;;;;;;;;;;,...........,,,,,
...............,;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;+:.............,,,,
................:;;;;;;;;;;;;++*;;+*+;;;;;;;;;;;;;;+,............,,,,,
................,;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;.............,,.,,
.................:;;;;;;;;;;;;+;;;;;++;;;;;;;;;;;;+,................,,
..................:+;;;;;;;;+++++;;+++++;;;;;;;;;+:...............,,,,
..................,;+;;;;;;++++++*++++*++;;;;;;;+;,.............,,,,,.
...................,;+;;;;;++*+;+%%+;++++;;;;;;;+:...................,
....................,;+;;;;;+++;;+*+;+++;;;;;;;;+;..................,,
.....................:+;;;;;++++;;;++++;;;;;;;++++,....,,............,
....................,;+;;;;;;;;;+++++;;;;;;;+++++*+;;;+**:............
...................,;+++;;;;;;;;;;;;;;+++;+++;+++++*%S%??;,,..........
................,;*++++;;;;;;;;;;;;;;+;;;+++;++++++++%SSS+,:,,,,,.....
............,,,:%%*+++++;;;;;;;;;;;;;;;;+;;;;++++++++*%%S+,::::::,,,,,
........,,,,:::+S+;+++++;;;;;;;;++;;;;;;;;;;;++++++++*?%S;,:::::::::::

3) Sitting in Rock Pose on your heels, rest the hands on the thighs. a) Begin Sitali Pranayam, inhaling in short sips through a curled tongue until the lungs are full of air. b) Rotate the hips around in a circle. Hold the breath and rotate to the left for 1/2 the duration of the held breath. Then hold and rotate to the right for 1/2 the duration of the held breath.

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::,,,,,::,,:,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::,,,,,,,,,,,,,,:,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,:::::::::,,,,,,:,:,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,:::::::::,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,:,:::::::,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::,,,::,,,::::::::::,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::,,,,,,:::::::::::,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,,::::::::::,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,:::,,,,,,,,::::::::::,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,:,,,,,,,,::::::::::::,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,::::::::::::,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,:::::::::::,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,,:::::::::,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::,,,,::;;:,,,,:::::::::,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::;;;+++++;:,,::::::::,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::;++++++;;+++++;:::::::,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;+**+++;;;;+++++++::::,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:++******+;+++++++++::,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+++***??+++*?*****+:,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:++;+****+;+???**++;,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+++;;;++;;+++*++++,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:++++++++;;+++;;++:,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,;;;+++++++++++++++++:,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,:::::::::::+*++++++**********+;,.,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,::::::::::::::++++++++++++**++++*;::,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,::,:::::::::::::;++++++++++++++++***?%?,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,::::,,,,::::::::::;+++++++++++++++++***%*::,,,,,,,,,,,,,,,,,,,
,,,,,,,,:::,:::,::,:::::::;++++++++++++++++++*?%;::::::,,,,,,,,,,,,,,,
,,,,,,,::::,:::,,:,,,,:::::+;;;;+++;;;;++++++*?+::::::;::,,,,,,,,,,,,,
,,,,,,,::::,::::,:,,,,,,,,,;;;;;;;;;;;;;;;;;++;::::::::::::,,,,,,,,,,,
,,,,,,::::::::::,,,,,,,,,,,:;;;;;;;;;;;;;;;;;:::::::::::::::,,,,,,,,,,
,,,,,,:::,::::;:,,,,,,,,,,,,:;;;;;;;;;;;;;;::::::::::::::::::,,,,,,,,,
,,,,,:::::,:;;+:,,,,,,,,,,,,,;;;;;;;;;;;;:::::::,:::::::::::::,,,,,,,,
,,,,,:::::::;+;::,,,,,,,,,,,,:;;;:;;;;::,::::,,:::::::::::::::,,,,,,,,
,,,,,:::,::;;:::::,,,,,,,,,,,,:;;;;::,,,,,,,,,::::::::::::::::,,,,,,,,
,,,,,::,,::;::::::,,,,,,,,,,,,,:;::,,,,,,,,,:::::::::::::::::::,,,,,,,
,,,,,::,:::;::::,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::::::::,,,,,,,
,,,:,,:,::;;:::,,,,,,,,,,,,,,,,,,,,,,,,,::::::,,,:::::;::::::::,,,,,,,
,,,,,:::,:;;::::,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,::::;;:::::::::,,,,,
,,:,,:::::;;:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,:::+*;+;:::::::::,,,,,
,,:,,:::::;+:::::::::,::,,,,,,,,,,,,,,,,,,,,,,:::::;+++;:::::::,:::,,,
,::,,,:::;;+:::::::::::::::::,,,,,,,,,,,,,,::::::::+;*+;;::::::::::,,,
,:::,,::::;*;::::::::::::::::,,,,,,,,::::::::::::::;:++;;;::,::,::::,,
,::::,:::;;*;:::;;;;:::::::,,,,,,,,,,:::::::::::::::,++;;;;::,:,::::,,
,::::::::;+++;:::;;;;;;;;:::::::::::::::::::::::::::,;+;::::::,:::::,,
,,,,,,::,::;+;;:::::::;;;;;;;;;;;;;;;;::::::::;;;:,,,:+;;::::::,,::::,
,::::::::;;;++;;::::::::::::::::::;;;;+;;;;;;+++;:,,,,+;;::,::::,:::::
::::,,,,,::,;+;;:::::,,,,,,,,,,,,,::::;;;;;;;;::;;:,,,;+;::::,,:,,::::
::::::::::::;;;;::::::,,,,,,,,,:::::::::;;;;;;;;;;;:,,:;;;;;::::::::::
::::::,,,,,::;+;::::::,,,,,,,,,,,,,,,:::::::::;;;;;:,,:;+;;:::::::,:,:
,:::::,,,,,,,;+;:::::::,,,,,,,,,,,,,,,,,:::::::;;;;;:,;+;;;;::::::::,,
::::::::,,,,,:;;;;;::::::::::::::::;;;;;;;++++;;::::;:+;;;::::::::::::
::::::::,,,,,,;++;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::;;::::::::,::,:,,,
::,:::::,,,,,,:+++;;;;;;;;;:::::::::::::,,:::::::::;+;;:::::::,,:,:,,:
:::,:::::,,,,,,:++;;::::::::::,:::::::::;;;;;;:::::;+;::::,,,:::,,:,,,
::::,:::::,,,,,,:+;;::::::::::::::;;;;;;;;;::::::::;;:::::,,:,:::,:,,,
:::::,:::::,,,,,,;++;;;;:;;;;;++++;;;;::::::::::::;+;::,,::,,,,::::,,,
:::::::::::,,,,,,,:+++;;+++++;;;::::::::::::::::;;*;::,,,,,,,:,::::,,,
::::,::::::::,,,,,,:+++;;;;;:::::::::::::::::;;*??+:,,,,,::::::::::,,,
:::,::::,:::::,,,,,,:;+;;;:::::::::::::::;;+**???;,,,,,,,,,:;;:::::,,,
:::::::::::::::,,,,,,,;++;;;;;;;;;::::;;;+++++++:,,,,,,,::;++;:::::,,,
::::::::::::;:::,,::;;;++++++;;;;;;;;;+++****+;:,:,:::,,,:+;;+;::,::,,
::::::::,,,;++::;+++++++***+++++++++*?%?????*;;;;::,,,,:+;++++::::::::
,,,,,,,,,,,+++;**++++++++++++;;+*????%*?****++++++*++;:,++;;;;;,,,,,,,
,,,,,,,,,,,+*?**++++++++++++++;;;+*?%***++*+++++++++***;;;;;;;;,.,,,,,
,,,,..,,,,,;**+++++++++++++++++;;+++*???++*+;+++++++;;+*;;;;;;;:,,,,,,
,,,,,,,,,,,;+++;++++**+;*+;**+++;;++*?S?+++++++;++++;++;;;;;;;;;,,,,,,
,,,,,,,,,,,+++;;;+++++*+;+*;+*;+;;;;+*?*+*+;*+;++++;++;;;;;;;;;;;:,,.,
,,,,,,,,,,,,;;;;;;;+++++++++++;;;;;;;+??**+*+;+++*;++;;;;;;;;;;;;;:,.,
,,,,,,,,,,,,++;;;;;;;;;;;;;;;;;;;;;;;;+??***+*+++;++;;;;;;;;;;;;;;;:,,
,:::::::::,:++;;;;;;;;;;;;;;;;;;;;;;;;;%%*?+**;*+;;;;;;;;;;;;;;;;+;;;:
::::;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;*??**++*+;;;;;;;;;;;;;;;;;*+;;;
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;;+S?*?+*+;;;;;;;;;;;;;:;;;;+*;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;:;;;;;?%??*+;;;;;;;;;;:;;;:;;;;;++;;
;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;:;;+;;+S?+++;;;;;;;;;;;;;;;:;;;;;;;;
;;;;;;;;;;;;++;++;;;;;;;;;;;;;;;;;;;++++*%?++++;;;;;;;;;;:::;;;;;;;;;;
:;;;;;;;;;;;++++;;;;;;;;;;;;;;;;;;;;;**+?%*++++;;;;;;;::::::;;;;:;*+::
;;;;;;;;;;;;;++;++++;;;;;;;;;;;;;;;++++?S%?*+++;;;;;;;;;;:::::;::+%+::
;;;;;;;;;;;;;+++**+;;;;;+;;;;;;;;;+++*?%S%?*+++;;;;;;;;;;;;::;::;;;;;;
:::;;;;;;;;;;++;+;;;;+++++;++;;+++++?SSSS%?*+++;;;;;;;;;;;;;;;;++++++;
::::::;:;;;;;;++;;;+++++++++++++++*%SSSSSS*++*+++;;;;;;;;;;;;;;;+++++;
::::::::::;;;++++**?*+***++++++*?%%%%SSSSS?*?*+++++++;;;;;;;;;+++++++;
::::::::::::;;;+++*??%%?%%%%%????????%%%%%S%%??*++++++++;;;;;;++**++;;
::::::,:::::::;;;;+++****???***************?????*++++++++++++++*++;;;;

3 times.

The Teachings of Yogi Bhajan ©2008

Page 194

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::;;;;;::::::::;;;:::::::::::::::::::::::::
::::::::::::::::::::::::::::;;;;;::::::::::;;;::::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;:::::::::::;;;;:::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;::::::::::;;;;;:::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;::;;::::::;;;;;:::::::::::::::::::::::
:::::::::::::::::::::::::::;;;::;+++++;:::;;;;;:::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;+++++++++;:;;;;::::::::::::::::::::::::
:::::::::::::::::::::::::::;;;****++++***+;;;:::::::::::::::::::::::::
::::::::::::::::::::::::::::;+*?*??+*??***;;::::::::::::::::::::::::::
:::::::::::::::::::::::::::::+***??++??*++;:::::::::::::::::::::::::::
::::::::::::::::::::::::::::,:++++*++*++++:,::::::::::::::::::::::::::
:::::::::::::::::::::::::::::,+*+*****++++,:::::::::::::::::::::::::::
:::::::::::::::::::::::::::::,:+*********:,,::::::::::::::::::::::::::
:::::::::::::::::::::::::::,,,,;*********;,,,:::::::::::::::::::::::::
::::::::::::::::::::::::::::::;************:::,::,::::::::::::::::::::
,:::::::::::::::::::::;;;;;;;;;***++++*****;;;::::,:::::::::::::::::::
::::::::::::::::::::;;;:;;;::;;;**+++++++*+:;:;;;::::,::::,::,:::,::::
:::::,,,:,,,:::::;;;;;;:::::::::;+++++++++;:::;::;;;:::,,,::,,,,:::,::
:::::::,,,::::::,::::;:::::::::::;+++;;;+;::::::::::::::,,,,,,,,::,,::
::::::::::::::::::::::::::::::::::;;;;;;;::::::::;;;;::::,,,,,,,:,,,::
:::;;;;::::::::::::::::::::::;+++++++++;:::::::::;;;::::::,,,,,,,,,,::
::::::;;;;;:;;;;;;:::::::::::+*+++++++++:::::::::;;+;:;::::,,,,,,,,:::
:::::::::::::::::;+++++;;;;;;**+++++++*++;;:::::::;+;;;:::::,,,,,,,,::
::::::::::::::::,,:++++++++++*++*+++*****;;;;;:::;;;*;;;::::::,,,,,,::
::::::::::::::::::::++;+++++++*********?*;++;:::::::++;;;;:::::,,,,,:,
,:,,:::::::::::::::,:+;;;;;;;;++++***++++;;+;::::::::;;+;;;:::;::,,,,,
:::,:::::::::::::::::;;;;;;;;;;;;;;+++++***++;::::::::::::::::;;;:,,,,
::::::::::::::::::::::;;;;;;;;;;;;;;;;;+++*+++;:::::::::::::::::;;,,,,
,::::::::::::::::::::::;;;;;;:::::;;;;;;;;+++++;;;;;;:::::::;::::::,,,
,::::::::::::::::::::::;;;;:::::::::::;;;;;;;++++:::;;;;;;:::;::::::,,
:::::::::::::::::::::::;;;;::::::::::::::;;;;;;+;::,,::;;;;;;;;;;;:,,,
::::::::::::::::::::::::::::::::::::;::::::;;;;;;::::,,,,::::;;:::,,,,
,::::::::::::::::::::::::;;:::::::::::;::::::;;;;;::::,,,,,,,,,,,,,,,,
:::::::::::::::::::::::;::;;:::::::::::;:::::::;;:::::::,,::,,,,,,,,,:
:::::::::::::::::::::::;;;;;;;::::::::::;;;;::::;;:::::::::,,,,,,,,,,,
:::::::::::::::::::::::;;;;;;;;:::::::::::::;;::::;:::::::,,,,,,,,,,,,
:::::::::::::::::::::::;;;:::::::::::::::::::;;;;:::::::::::::,,,,,,,,
,:::::::::::::::::::::;;;;;;;;;;::::::::;;;;;;;;:::::::::::::::::::,,,
:::::::::::::::::::::;;;;;;;;;;;;;;;:::::::::::::::::::::::::::::::,,,
:::::::::::::::::::;;++;;;;;;;;::::;;;:::::::::::;;;;;::::::::::::,,,,
::::::::::::::::::;++++++++++++;;;;;;;;;:::;;++++*++++;:::::::::::::::
::::::::::::::::::;++++++;;;;;+++++;;;;;++++++;;;;;;++;;:,:,,,,,,,,,,,
,,,,,,,,,,,,,,,,,:+++;;;;;;;;;;;+***+***+++;;;;;;;;++++:,,,,,,,,,,,,,,
,,,,,,,,,,,,::::::;+;++;;;;;;;;;;+*?%%?*++++;;;;;;;;;;;;,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,:,:+++;;;;;;;;;;;;+++?%+++++++;;;;;;;;;;;,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,;+;;++;;;;;;;;;;++??++++;;;;;;;;;;;;;;,,,,,,,,,,,,,,
,,,,,::,,,,:::::::;+;++;;;;;;;;;;;;+*?+++;;;;;;;;;;;;;;;:;;;;;;;::,,,,
::::::;;::::;;;;;;;;;;+;;;;;;;;;;;;;*?+++;;;;;;;;;;;;;;;;;;;;;;;;;:,,,
:::::::;;;;;;;;;;;;++++;;;;;;;;;;;;;++;++;;;;;;;;;;;;;;;;;;;;;;;;:::,,
:::::::;;;;;;;;;;;++++++;;;;;;;;;;;;+*+++;;;;;;;;;;;;;;;;;;;;;;;;::::,
::::::::::;;;+++++++++;++;;;;;;;;;;;**++;;;;;;;;;;;;;;+;;;;;;;;;::::::
:::::::::;;;;+++++++++++++;;;;;;;;;+?**++;;;;;;;;;;;;++;;;;;;;;:::::::
:::::;:::::;;+++++++**++++++++++;;+*S%?*++++;;;;;;;;;++;;;;;;;;;;:::::
::::;:::::;;;;;+++++++++++++++++++*%SS%*++++++;+;++++++;;;;;::::::::::
:::;:::::::::;;;;;++******++++++**%SS#SS?+++++++++****++;;;;::::::::::
::;;;;:::::::::::;;;+**???*****????????????*********+;;;;:::::::::::::
:::;**::::::::::::::::;;;;;;;+;;;;;;;;;;;;++++++;;;;::::::::::::::::::

,,,,,,,,,,,:,,,,::::::::::::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,:::::::::::::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,:,,,,,::::::::::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,:::,::::,:,::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,:,,::::::::::::::::::::::::::::;;::::::::::::::::::::::
,,,,,,,,,,,,,,,:,:::::::,::::::::::::::::::::::;;;::::::::::::::::::::
,,,,,,,,,,,,,,:,:::::::,:::::::::::::::::::::::::;;:::::::::::::::::::
,,,,,,,:,,,,,,,::::::::::::::::::::::::::::::::::;;:::::::::::::::::::
,,,,,,,,,,,:::::::::::::;:::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,::::::::::;::;:::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,:::::::::::;:;:::::::::::::::::::::::::::;:,::::::::::::::
,,,,,,,,,,,,,:::,:,:,::;;;:;:::::::::::::::::::::::::+*:::::::::::::::
,,:,,,,,,,:,,,::::::::;;;:;;:::::::::::::::::::::::;+**;,:::::::::::::
,,,,,,,,,,:,,,::,,:,::;;;;;;;;;::::::::::::::::::;+++++;,:::::::::::::
,,,:,,,,,,,,::,,:,,,,,:;;;;;;;::;;:::::::::::::;+++**++;,:::::::::::::
,,,:,,,,,,,,:,,,,::::,::;;;;;:;;;::::::::::::;+++**??*+;::::::::::::::
,,,,,,,,,,,,,,,,,,,,,:,,::;;;;;;;;::::::::;+++++*****+:,::::::::::::::
,,,,::,,,,,,,,,,,,,,,,:,,,:::;;;;;;:::;;+++++;;++*?*++:,::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;++++++++++;;+++++++:::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:****+++++++++++++++++*+++;,:::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:****+++++++++++++++++**+::,:::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,+++*++++++++++++++++***+,,,:,,::::::::,::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,;++++++;;+++++++++++***+:,,,,,,,::::::::,:
,,,,,,,,,,,,,,,,,,,,,,,,,,,;+++++++;++++***++++++*;,,,,,,,,,:::::,,::,
,,,,,,,,,,,,,,,,,,,,,,,,,:;++++++++;+++**?%%*+++++:,,,,,,,,:::,,,,,:::
,,,,,,,,,,,,,,,,,,,,,,::+*+++++++++;+++**?%S*;;;;;;;;;:::,,,,:,,,,,,,:
,,,,,,,,,,,,,,,,,,::::::+;+++++++++;++++**?%+;:::;;;;;;;;;::,,,,:,,,,,
,,,,,,,,,,,,,,::::::::::;+++++++++++++++++*%;::::::;;;;;;::::,,,,,,,,:
,,,,,,,,,,,::::::::::::,;+++;;;;++++++++++++:::::::;;:::::::::,,,,,,,,
,,,,,,,,,::::::::::,:::::++;;;;;;+;+++;;;;;;:::::::;:::::::::::,,,,,,,
,,,,,,,,::::::::::::::::::;;;;;;;;;;;;;;;;;::::::::::::::::::::,,,,,,,
,,,,,,,::::::::::::::::::::;;;;;;;;;;;;;;;:::::::::::::;::::::::,,,,,,
,,,,,,,:::::::,,,:::::::::,::;;;;;;;;;;;;:::::::::::::;;:;::;:::,,,,,,
,,,,,,,:::::::::,,::::,,::::::;;;;;;;;;;::::::::::::::;;;;::::::,,,,,,
,,,,,,:::::;::;::::,,,,,,:::::::;;;;;;:::::::::::::::::;+;:;::::,,,,,,
,,,,,,::::::::;;:;:::,:,,,,::,:,::;;;::::::::::::::::::;*:;::::::,,,,,
,,,,,,::::::::;+:;:::::,,,,,,:,,,::::::::::::::::::::::::;;::::::,,,,,
,,,,,,::::::;;;*;:::::::::::,,,,,,,,:::::::::::::::::::::++::::::,,,,,
,,,,,,::::::;;;;:::::::::::::,:,,,,,,,::::::::::::::::::++;::::::,,,,,
,,,,,,::::::;+;:::::::::::::::,::,,,,:::::::::::::::::::++:::::::,,,,,
,,,,,,::::::;;*+::::::::::::::::::::::::::::::::::::::::;+:::::::,,,,,
,,,,,,::::::;;+*::::::::::::::::::::::::::::::::::::::::;;;:::::::,,,,
,,,,,::::::;;;;*;:::::::::::::::::::::::::::::::::::::::+;;;::::::,,,,
,,,,,:::::::;;;*+:::::::::::::::::::::::::::::::::::::::++;;::::::,,,,
,:,,,:::::::;+++:;:::::::::::::::::::::::::::::::::;:::;*++:::::::,,,,
,:::,::::::::;+*:::::;;;;;;::::::::::::::::::::::::::::+?+;::::::::,,,
:::,,:::::::;;+*:,:::;;;;;;::::::::::::::::::::::::::::??;::::::::,,,,
,,:,:::::::;;;;+,,::;;;;;:::::::::::::::::::::::::::;:;?;:::::::::,,,,
:::::::::::;;++*+::;;;;;::::::::::::::::::::::::::::;:;+++++;;;;::,,,,
::::::::::::;;++*;;;;;;:::::::::::::::::::::::::::::;;;*?+;::::::;:,,,
::::,:::::::;++*++;;;;;::::::::::::::::::::::::::::::;+*+:::::::::::,,
:::::;::::::::;;::;;;;:::::;:::::::::::::::::::::::::+?+:::::::::::,,,
:::::;:::::::::;+:;+;;::;;;;:::::::::::::::::::::::::+?;::::::::::,,,,
::::::::::::::,:;;*+;::;;;;;:::::::::::::::::::::;;;;++:::::::::::,,,,
:::::::::::::::,:;*+:;;;;;;;;;:::::::::::::::::::;;;++;:::::::::::,,,,
::::::::::::::::::;+;+;;;;;;;;;;;;::::::::::::;:::;+*;::::::::::::,,,,
:::::::::;::::::,,:++;;::::::::::::::::::::::::::;;+*;::::::::::::,,,,
:::::::::::::::,,,,;*;;::::::::::::::::::::::::::;+*;:::::::::::::::::
::::::::,:::::::,,,,;;;::::::::::::::::::::::::::;*+:::,,,:::::::,::::
::::::::::::::::::,,,;+;;;;;;;;;::::::;;;;;;;;;;;++::,,,,::::::,:::,,,
:::::::::::::::::::::,:++;;;;;;;;;;;;;;;;;;;;;++*+;:,,:,::::::::::::::
:::::::::::::;;:::::::,:;+;;;;;;;;;;;;;;;;;;;++*+:::::::::::::::::::::
:::::::::::;+++::::::::,,::::::::::;;;;;;;;;;++*;:::::::::;;;+;:::::::
::::::::::;*****;::::::;;++;;:::::::::::::;;++++;::::::::+++++;;::::::
:,,,,,,,,,;+++***+::;+++++*++*++;;;;;;;;;;++***?*;+;,:::;+;;;+;+;:,:::
,,,,,,,.,;+;;;;++*;+*++++++++++****++***?******++***++*;;+++++++:,,,,,
,,,,,,,,,;+;;;;;+++++++++++++*++*%???%%?+;;+*+++++++++++++;;;;;;:,,,,,
,,,,,,,,,:;;;;;;;++++++++++++*++++?%S%*++++**+++++++++++;;;;;;;;;,,,,,
,,,,,,,,,;;;;;;;++++*++++**++?+++++*%*++++**++++++++++++;;;;;;;;;,,,,,
,,,,,,,,,;+;;;;;;+++*++++**+*%*+++*?%*++++**+++++++*++++;;;;;;;;;,,,,,
,,,,,,,,,;;;;;;;;;++*++*++?++??++++?%**+++**+*;+*;+*+++;;;;;;;;;;,,,,,
,,,,,::::;;;;;;;;;;+*+;*++?;+++*+++*?*+++*?++++*++*+;;;;;;;;;;;;;,::::
:::::::::;;;;;;;;;;;;;+*+++++;;;;++*S?*+++++*++*++;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;::;;;;;;;;;;;;*%+;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*?;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;?*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+?+++++;;;;;;;;;;;;;;;;;;;;;+;;;;;;;
;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;+%*++;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+S*++;;;;;;;;;;;;;;;;;;;;;++;;;;;;;;
;;;;;;;;;+?*++;;;;;;;;;;;;;;;;;*????*?*+;;;;;;;;;;;;;;;;:;++++;;;;;;;;
;;;;;;;++;++++++;+;+++;;;;+;;;;+**SS%?*++++;;;;;;;;;;;;;:;++*+;;;;;;;;
;;;;;;;;*++++++++++++++++++++++?%SS#S%%*++++++;;;;;;;;;++;;;;++;;;;;;;
::;;;;;;;+++++++++++++++++++++*%####S%?*++++++++;;;++++++++*+++;;;;;;;
:::;;;;;++******++++++++++++**?SSSSSSSSS?+++++++++++++++++**+++;;;;;;;
:::::::;;;;+*?%%??*********?%%%%??????%%%?**++++++++++*****+++;;;;;:::
:::::::::::::;;++++*********+++++++++++****????*****??**++;;;;;:::::::
:::::::::::::::::::::;;;;;:::::;;;;;;;;;;;;;+++++++;;;;;::::::::::::::

:::::::::::::::::::::::::::::::::::::::::::::::::::;;;;;;;;;;:;;;;;;;;
:::::::::::::::::::::::::::::::::::::;:::::::::::::;;;;;;;::::;;;;;;;;
::::::::::::::::::::;:::::;;;;;::::::;;;;:::;;:::::::::;;;:::::;;;;;;;
::::::::::::::::::;++;:::;;;;;;::::::;;;;;;+++;:::::::::::::::;;;;;;;;
:::::::::::::::::;++++;:;;;;;;::::::::;;++++++++;:::::::::::::;;;;;;;;
::::::::::::::::;+++++;:+;;;;::::::::;;;+*+++++*+:::::::::::::;;::;;;;
::::::::::::::::++++++;:+;;;;::::::::;;;+*+++++++;:::::::::;:;;;::;:;;
:::::::::::::::;;;+;;+;:+;;;:;;++;;:::;;+*;+++++++;::;:;:::;:;;;:;;;;;
::::::::::::::;+;+;;;+;:;;;;++++++++;:;;++;++++++++::::;::::;;;;;;;;;;
::::::::::::::;+;;;;;;+;+++***+++++**+++++++++;++++;::::::::;;;;;;;;;;
:::::::::::::;;+++++++;::;+***?*+*?****+;;;+++++++++;;;:::::;;;;;;;;;;
:::::::::::::;;;+*+;::::::;***?*+*?**++::::::;;+*+;;;++;::::::;:;;;;;;
::::::::::::::;;;;:::::::::+++*++*+++*;:::::::::;;+++;;;;;:::;:::;;;;;
::::::::::::;;;::::::::::::+*******++*;:::::::::::;+*;;;;;::::;::;;;;;
::::::::::;;;:::::::::::::::+********;::::::::::::::;;;;;;:::::::;;;::
:::::::::;;;::::::::::::::::;***++****;;::::::::::::::;;;;;;:::::;;:::
::::::::;;:::::::::::::::::;**********++++;;;++;;++;:::;+;;;;;;::;;:::
:::::::;;:::::;+;;;;;;;;;;;;***++*+***;;++++++++++++++++++;;;;;;;:;;::
::::::;;;;;;;;;;+;;;;;;;;;;;+**+++++*;;;;;;;++++*++++++++++;;;;;;;;;;:
:::::;;++;;;;;;;;+:;:::::::;:+++++++;:;;;;;;;;;++;+++;+++*+++;;;;;;;::
;;;;;+;;;;;;;;;;;+;:::::::::::;++++;:::;;;;;;;;+;+;+++++++++++;;;;;::;
;;;;;;;;;;;;;;;;;;;::::::::::::;;;;::::;;;;;;;;;;;++++++++;;;;;;::::::
:::::::;;;;;;;;+;;;;::::::::::::;;:::;;;;;:::;;;;+++;;;;;:::::::::::::
:::::::::::::::;++;;;::::::::::::::::;:;;;;::;;;;;;:::::::::::::::::;;
:::::::::::::::::;;;;;;:::::::::::::::::::;;;;;;;:::::::::::::::::::;;
::::::::::::::::::;;;;;;::::::::::::::::::;;;;;;:::::::::::::::::::;;;
:::::::::::::::::::;;;;;;::::::::::::;;;;;;;;;;::::::::::::::::::::;;;
::::::::::::;;;;;;;;;;;;;;;;;;;:;:;;;;;;;;;;;;;::::::::::::::::::::;;;
::::::::::::;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;;;;:::::::::::::::::::::;;;
::::::::::::;;;;;;;;;;;;;;;;;;:::::::::;;;;;;;::::::::::::::::::::::;;
::::::::::::;;;;;;;;;;;;;;;;;:::::::::;;;;;;;;::::::::::::::::::;:::;;
::::::::::::;;;;;;;;;;;;;;;;;:::::::::;;;;;;;;::::::::::::::::::::::::
::::::::::::::;;;;;;;;;;;;;;;;::::::::;;;;;;;;;:::::::::::::::::::::::
:::::::::::::;;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;:;:::::::::::::::::::::::
::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::::::

,,,,,,...............,,,,,,,,,,,,,,,,,,,,,,,,::::,,:::::::::::::::::::
,,,,,,,::::;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,::::::::::::::::::
....,,:+**++*++,,,,,,,,,,,,,,,,,,,,,,::,:::,::::::,,::::::::::::::,,,,
..,,:::;;+*++++,..,,,,::::::::::::::::::;;;;;;;;;;;;;;::::::::::,,,,,,
..,::;;;;;+*****+;;:::;;;;::;:;::;::::;;;;;;;;;++;+++++++++;;;;;:,....
.,::;;;;;;;+???*;::;;;;;;;;;;;+;;;;;;+;++;+++++++++++++;;+++++++;;;,,,
.,:;;;;;;;+*?++;:::;;;;;+;++++*++;;++******+****++++++++++;;;;;++++;,,
,,,:;;;;+++**;;;;;;;:::;;;++++*?*?**???*?********+++++++++++++;;;;;;,,
,,,,,,:::::;;;;;;;;;;;;;;;;;;;;;+??%%%%???**++++*****************++;;:
.........,,,,:;;;;++++++++++++;;;;;;++*?**??*****+*++********+++++++;:
..............,,,,::::;;;;++;+++++++++***?****??***?????????*****++;:,
....................,,,::,,::::;;;;;++**??????****+**************+;:::
,,,.........,.................,,,::::::;;;;++***++;;;;;;;;;;;;;;;:::::

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::,,::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::,,,:::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::::::::::::::::::::::::;::::::::::::::::::
::::::::::::;::::::::::::::::::::::::::::::::::::;;;;;;;;;::::::::::::
::::::::;;;;:::::::::::::::::::::::::::::::::::::;;;;;;;;:::::::::::::
::::::;;;;;;::::::::;::;:;:::::::::::;:::::::::::,;;;;;;;;;:::::::::::
::::;;;;;;;;;::::::::;:;:::::::;::::;;::::::::::;;;*;:;;;;::::::::::::
:::;;;;;;;;;+;::;;;;::;;:;;:::;:::::;::::::::::::::+*;:::;;::::::;::::
::;;;;;+++++++;;+;;++:;*;:;;;;;::;:;;:;;:::::::::::+**+;;;;;;;;;+;::::
:;;;;;;;;;;;;;;;;;;:;;;;;::;;;;:;;;;;;::::::::::::;++++++++++;;+;,::::
:;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;:;;:::::::::::::::++++++++++;+++;::::::
::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::;+++;:,::::::
:::;+;;;;;;;;;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::;::::::::,,
::::;;++;;;;;+;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::::
::::::;;+++++++++;;;;+;;;;;;++++;;;;;;;;;;;::::::::::::::::::::::::::,
;;;::::::;;;+++++++++;;+++++++;;;++++++;:::::::::::::::::::,,,,,,,,,,,
::::::::::::::::::;++**+*++++*+++++++;+;:::::::::::::::::::::::,,,,,,,
::::::::::::::::::;;;;;+*+++++++;;;;++;:::::::::::::::::::::::::::::::
:::::::::::::::::*;;;;;++;;;+++++++*+:::::::::::::::::::::::::::::::::
::::::::::::::::**:;;;;*+++++++****;::::;;;;;;;;;;::::::::::::::::::::
;;;;;;;;;;;;;;;;+;:;;;;*******?*+;;;;;;;;;;;;;;;;;;:::::::::::::::::::
;;;;;;;;;;;;;;;+*;;;;;+%%%??**++;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::
;;;;;;;;;;;;;;;++;;;;;?%?*+++++;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::
;;;;;;;;;;;;;;;;+;;;;+%?****++;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::
;;;;;;;;;;;;;;++;;;;;*%%???*+;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::
;;;;;;;;;;;;;+++++++*????***+++;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::
;;;;;;;;;;;;;;;;;++++++++++++++;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::
;;;+*+;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;:::::;;;::::::::,,::::

,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::,:::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,::::::::,,:::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,:::::,,,:++:,::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,+**;,::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,:**++,,:::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,+*+++;,:::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;+++**;,,::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;*****+++;,,,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,:***++***+*;,:::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,:,,,,,,,,:+**?*+;++*+,,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,+*++;+****:,:::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,:,,,,,,,,,,***+++++**;,,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,;**+++*+++*+,,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,+*++;+*+++**,,,:,:::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:**+++*?++++*:,,,::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,++++;+;+++++*+,,,::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,:*++;+;,,;+;++*;,,,:::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,+++;;+,,,,++;+*+,,,:::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,;*+;;+:,,,,;*+++*;,,,,::,,:::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,;;;;;++,,,,,,*++;+*;,,,,::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,:;;:::;;,,,,,,+*++++*;:,,,,::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,:;;::::;:,,,,,,:+;+*;:;+:,,::,::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,::::::;;,,,,,,,,++;;:;;;:,,,:,:,::,,::::::::::::
,,,,,,,,,,,,,,,,,,,,,:;:::::;,,,,,,,,:*+;::::;:,,,,::,::::::::::::::::
,,,,,,,,,,,,,,,,,,,,:;:::::;:,,,,,,,,,;;;;::::;:,,,,,,:::,:,,:::::::::
,,,,,,,,,,,,,,,,,,,:;:::::::,,,,,,,,,,,:;;;::::::,,,,,,::,::,:,:::::::
,,,,,,,,,,,,,,,,,,,:::::::::,,,,,,,,,,,,;;;::::::,,,::::,:::,,::::::::
,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,,,:;;;::::::,,,,,,,:::::::::::::
,,,,,,,,,,,,,,,,,:;::::::::,,,,,,,,,,,,,,;;;:::::::,,,,,,,,:::::::,:::
,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,,,,,:;;:::::::,,,,,,,,,,::,,::,,,
,,,,,,,,,,,,,,,,:::::::::::,,,,,,,,,,,,,,,;;;:::::::,,,,,:::::::::,:::
,,,,,,,,,,,,,,,,::::::::::,:::::::::;;:::::;::::::::,,,:,,,,:::::::,,:
,,,,,,,,,,,,,,,:::::::::::;;;::::,:::;;;;;;::::::::::,,,,,,,::,:::,,,:
,,,,,,,,,,,,,,,::::::::::;;;;:::,,::,::;;++::::::::::,,,,,,,:,,::::,::
,,,,,,,,,,,,,,:::::::::::++;:::::,,,,,,:;;+;:::::::::,,,,,,,::::,,,,::
,,,,,,,,,,,,,,::::::::::++;:::::,,,,,,,,::++:::::::::,,,,,,,::::::,,,,
,,,,,,,,,,,,,,::::::::::*;::,,,,,,,,,,,,,,;+;:::::::::,,,,,:,::,:::,,,
,,,,,,,,,,,,:::::::::::++:,,,,::,,,,,,,,,,,;+::::::::::,,,,:,,,,,,,,,,
,,,,,,,,,,,:;::::::::::*:,,:,,,,,,,,,,,,,,,:+:::::::::::,,:,:,::::::::
,,,,,,,,,,,:::::::::::;+,:::::,,,,,,,,,,,,,:+;::::::::::,,:::,,::::,,,
,,,,,,,,,,,:::::::::::+;:::::,,:;+;:,,,,,,,,;+::::::::::,,,:::,::::,,,
,,,,,,,,,,,,::::::::::+:,,:,,:;++;+++;:,,,,,:*;:::::::::,:,:,:::::,,,,
,,,,,,,,,,,,:::::::::;+:::,:;+;;;;;;;;++;,,,,++::::::::::,,,:::::::,,,
,,,,,,,,,,,:;::::::::;+::,:++;;;;;;;;;;;++:,,;+;:::::::::,,,:::::::,,:
,,,,,,,,,,,:::::::::;;*;,:*??**+;;;;+*???**:,++;;::::::::,,:::::::,,,:
,,,,,,,,,,,::::::::::;?*:+**++*?+;;+**+;++++;*;;;:::::::::,,:::,,::,,,
,,,,,,,,,,,:::::::::;+*++++***?%?;:+%%??*;;++:,;;;::::::::,,::::::,,,,
,,,,,,,,,,,:;::::::;++*,;+;;****+;;+++++;;++,.:+::::::::::,,:,::::,,,,
,,,,,,,,,,,:;::::::;:+*,,++;;;;;+;:++;;:;;+;.,*?;:::::::::,,,,,::,,,,,
,,,,,,,,,,,:;:::::;::**,.;+;;;;++;;;+;;;;+*;.;%?+:::::::::::,,:::,,,,,
,,,,,,,,,,,:;:::::::++*+.,+++++++++++++;;+*:.;?*+;::::::::::,,,:::,,,,
,,,:,,,,,,,:;::::::;;;??+::+++*********+++;.,+*+;+;,::::::::,,,:,,,:,,
,,,,,,,,,,:;;:::::;;:+***?+:*+++++++++++*+,:*?*;:;+:::::::::,,,,,,,,,,
,,,,:,,,,,:;;:::::+:;*;;;+??**+++;;;;+++++??+++;::;+::::::::,,,,,:,,,,
:,,,,,,,,,:;;::::;;:+;:::+*%+;+*++++***;;+%?;:::;:,;;::::;:,,,,,,,,,,,
,,,,,,:,,,:;;;:::;:;;:::;;+?+:;****???+::+*+;:,::;::;:::;;:,,,,,,,,,,,
:,,,,,:,,,,:;:::;::;::,;:;;+;:::*++**;,::;;;+:;:,:;::::::;:,,,,,,,,,,,
,,,,:,,,,,,:;:::;:::::;;:+:;::,,;***+,,:::;:;;:;::;;:::::;:,,,,,,,,,,,
,,,,,,,,,,,,:::;::::::;,;;:::::,:??*,,,,::;::::;;::+;:::::,,,,,:,,,,,,
,,,,,,,:,,,,::;::::::;:,;;:::::::+?;,:,,,:::::::;:::;::::::,:,,,,,,,,,
::,,,,,,,,,,;:::::::::::;::::,:,,:*+:::,::::::::::,:::::::,:,,,,,,,,,,
:,,,,,:,,,,,::::::::::,::::::,,:::;*;:::::::::,::::::::::,,,,,,,,,,,,,
,,,,,,,,,,,,:::::::::::,,::::::,,,,::::::::,:::,::::::::::,:,,:,,,:,,,
,,::,,,:,,,,:::::::::::,,::::::,,,,,::::,:::::::::::::::::,,,,,,:,,,,,
:,,,,,,:,,,,:::::::::::,,:::::::::,,:::,,:::::::::::::::::,,,,:,,,:,,,
,,::::::,,,,:::::::::::,::,::::::::::,,::,::::::::::::::::,::,,,,,,,,:
:::::,,,:,,,,::::::::::,::,::::,,,,,:,::::::,:::::::::::::,,::::,,,,,:
::,,::::,,,,,;::::::::::::::::::::::::::::::::::::::::::::,,:,,,:,,,,,
::::,::,,,,,:;::::::::::::::::::::::,,::::::::::::::::::::,,,,:,,,,,,,
:::::::,,:,,,;:::::::::::::::::::::::::::::::::::::::::::,,,,,::,,,,,,
::::::,,,,,,,::::::::::::::::::::::::::::::::::::::::::::,,,,,::,,,,,:
::::::::,,,,,::::::::::::::::::::::::::::::::::::::::::::,,,,,:,,,:,,,
::::::,::,,,,,:::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,:,,,
:::::::,,,,,:,:::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,::::
,::::::::::::,,::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,,:::
::::::::,,,,:,,:::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,,,,
::::::::,,,,,,,::::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,,:
:,:::::::,,,,,,:::::::::::::::::::,:,::::::::::::::::::::::,,,,,,,,,,,
,,::::::,,,,,,,::::::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,
:::::,::,::,,,::::::::::::::::::::::::::::::::::::::::,:::::,,,,,,,,,,
::::::::::::,:::::::::::::::::::::::::::::::::::::::::::::,::,:,,,,,,,
,:::::::::,,,::::::::::::::::::::::::::::::::::::::::::,::,,,,:::,,,,,
:::::::::,,,:::::::::::::::::::::::::::::::::::::::::::::,,:,,::::,,,,
:::::::::,,:::::::::::::::::::::::::::::::::::::::::::::::,:,,,:,::,,:
::::::::,:,::::::::::::::::::::::::::::::::::::::::::::::,,,,,::,,:,,,
::::::::::,::::::::::;:;;;;::::::::::::::::::::::::::::::::,:,::,,,::,
:::::::::::::;:::::::::::;::::::::::::::::::::::::::::::,,,,,,,:,,,:,,
::::::::,::::::::::::::::::::::::::::::::::::::::::::::::,,:,,,:,,:,::
:::::::::,,,,:;:;::;:::::::::::::::::::::::::::::::::::::,,,,:,:::::::
::::::::::,:;:,,:::::::::::::::::::::::::::::::::::::,,:;:,,,,,,::,::,
,:::::::::,;?+:,,,,,,,,,,,,,,,,,,,,,,....,,,,,,,...,,:+**:,,,,,,:,,,,,
::,,,,,,,,:++*+++;::,,,.....,,,,,,,,,.,.......,,:;++++++;;:,,,,,,,,,,,
:::::,,,;++++++++*******++;;::,,,,,,,,,::;;++******+++++++;:,,,,,,,,,,
::::::,:++++++;;;;;;+++***????%%%%%?%%%??????*****+*****+;;*+:,,,,:::,
:::::::++;+++++;+;;;;;;+++++**?***?******+++++****++;++++++++::,,,::::
,,::,,,;**********+;;;;;;++*?*??**+*+*****++++;;;+++++;;;;;;;+;,,,,,,,
,,,,,.;++;;;;;;;;;;;;;;;;;;++++++*++??*;;++*???***+;;;;;;+++++,.,,,,..
,,,,,,:+++;;;;;;;;;;;;;;;;;;++*+;+;;+***????*++;;;;;;;;;+++;;+:,,,,,,,
,,,,,,;;;;;;;;;;;;;;;;;;;;;;;;+?%%%S%?*++;;;;;;;;;;;;;;;;;;;;;::::,,,,
,,,,,,+;;;;;;;;;;;;;;;;;;;;;;;;+*%#S*+++++;;;;;;;;;;;;;;;;;;;;:,,,,,,,
,,,,,,+++++;;;;;;;;;;;;;;;;;;;++++%?*++;;;;;;;;;;;;;;;;;;;;;;+:,,,,,,,
,,,,,,;+;;;;;;;;;;;;;;;;;;;;;;+**%S*+++;;;;;;;;;;;;;;;;;;;;;;;:,,,,,,,
,,,,,,;+;;;;;;;;;;;;;;;;;;;;;;;;+%S*++++;;;;;;;;;;;;;;;;;;;;;;:,,,,,,,
:::,,,:+;;;;;;;;;;;;;;;;;;;;;;;;+?%?*++;;;;;;;;;;;;;;;;;;;;;;;:,::::::
:::::::;;;;;;;;;;;;;;;;;;;;;;;;;+*S%*+++;;;;;;;;;;;;;;;;;;;;;;::::::::
:::;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;*%+;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::
:;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;*?;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*?;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;:::::
:;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;**++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;
:;;:;;;++++;;;;;;;;;;;;;;;;;;;;;;**++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::
::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;%?++;;;;;;;;;;;;;:;:;:;;;;;;;;;;;:;::
;;;;;;;+++;;;;;+;;;;;;;;;;;;;;;+*SS+*?+;;;;;;;;;;;;;;:;;;;;;+;;;;;;:::
;;;;;+;;**+++;;;;+;;;;;;;;;;;;+**%#%?*++;+;;;+;;;;;;;;:;;;+%?::;;;;;::
;;;;;+;;;+++;++;+++;;;;+;;;;;;**?S#S%S%++++++;;;;;;;;;::;;*%+:;;;;;;::
::;;;;+++;;+++++++;;;+;+++;++*%%S###%?*+++++++++;;;;;;;;;;;;;;;;;;;;::
:::;;;+++*+++++++++;+++++++++*?S######S?+++++++++;;;+++++++++;;;;;::::
:::::;;++*?%%%?***+++++++++?%SSSSSSS%%SS%?*+++++++++********+;;;;:::::
::::::::;;;+*?%???***????????*****+++***??%????****?%%??**+;;;::::::::
::::::::::::::;;;;;;+**+;;;:;:::;;::::;;;;;+*+***++;;;;:::::::::::::::
::::::::::::,:::::,,::::::::::::::::::::::::::::::::::::::::::::::::::

...,,.,,......,......,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,.............,,...,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,
,,.............,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,
...........,..,,,:,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,
..........,.,,,,,,,,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,,,,,
.,,..,.....,,,,,,,,::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,::::::,,,,,,,,
..........,,:,,,,:::::::::,,,,,,,,,,,:,,,,,,,,,,,:,,,,,,,,:,,:::,,,,,,
..........,,,,:::::,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,::,,:::,,,,,
..,......,,,,:::,,:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,:,:::::::,,,,
...,.....,,,::,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,:::,::::,,,
......,.,,,::,::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,:::,:::::,,
....,..,,,::,:::,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::,:::::,,
.,......,:,,::,,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,:::::::,::,,
.....,..::,::,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,::::::::::,,
.......,:,::,,,::,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,::,:::::::::,
.......,:::,,,::::::::::,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,:::::::::,:::,,
.......,::,,:::::,,,,,,,,,,,,:;+++;;:,,,,,,,,,,,,,,,,,:::::::::,,:::,,
.......,::,,:::,,,,,,,,,,,:;;;;;;;;+++;:,,,,,,,,,,,,,,,:::,,::::,,::,,
.......,:,,::::,:,,,,,,,:;;;;;;;;;;;;;;;;;:,,,,,,,,,,::::::,,,::,::,,,
.......,:,::::,:,,,,,,;+;;;;;;;;;;;;;;;;;;;;:,,,,,,,,,:::,::,,::,:,,,,
.......,:,:::,::,,,,:;+;;;;;;;;;;;;;;;;;;;;;+;:,,,,:,,,::,::,::::,,,,,
.......,,,::::::,,,;+++;;;;;;;;;;;;;;;;;;;;;;++;,,,::,,,,,,:,,::,,,,,,
........,:::,::,,,;++;;;;;;;;;;;;;;;;;;;;;;;;;;+;,,,::,,,,,::,::,.,,,,
........,:::,:,,,;++;;;;;;;;;;;;;;;;;;:::::;;;;;++,,::::,,,::::,,,,,,,
.........:::,:,,;+;;++**++;;;;;;;;;;;;++*???***+;++,,::::,,:::,.,,,,,,
.........,::::,:+++*????%%??*+;;;;;;++*????*****++*;,,:,:,,::,,.,,,,,,
..........::,,,;++++;;;;;;++++;;;;;;++++;;;;;;;;++;+:,:,::,:,...,,,,,,
..........,:,,:+;;;;;;;;;;;***+;::;++**+;;;;;;++;;;++,,:::,,.....,,.,,
...........,,,:;;;++**+++*?%?++;;:;+++????****+;;;;;+:,:::,.....,,,,,,
............,,:;;;;;+???*???**+;;;;;++**??????+;;;;;+;,:,,.......,,,,,
.............,:;;;;;;;;;;;+++++;;;;;;;;+;;;;;;::;;;;;;,,........,,,,,,
..............,;;;;;;;;;;;;;;;;;;;;+;;;;;;;;:::;;;;;+:..........,,.,,,
..............,;;;;;;;;;;;;;;++;;;;;++;;;;;;:;;;;;;;+,.........,,,,,,,
...............:;;;;;;;;;;;;++;;;;:;++;;;;;;;;;;;;;;;,...........,,,,,
...............,;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;+:.............,,,,
................:;;;;;;;;;;;;++*;;+*+;;;;;;;;;;;;;;+,............,,,,,
................,;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;.............,,.,,
.................:;;;;;;;;;;;;+;;;;;++;;;;;;;;;;;;+,................,,
..................:+;;;;;;;;+++++;;+++++;;;;;;;;;+:...............,,,,
..................,;+;;;;;;++++++*++++*++;;;;;;;+;,.............,,,,,.
...................,;+;;;;;++*+;+%%+;++++;;;;;;;+:...................,
....................,;+;;;;;+++;;+*+;+++;;;;;;;;+;..................,,
.....................:+;;;;;++++;;;++++;;;;;;;++++,....,,............,
....................,;+;;;;;;;;;+++++;;;;;;;+++++*+;;;+**:............
...................,;+++;;;;;;;;;;;;;;+++;+++;+++++*%S%??;,,..........
................,;*++++;;;;;;;;;;;;;;+;;;+++;++++++++%SSS+,:,,,,,.....
............,,,:%%*+++++;;;;;;;;;;;;;;;;+;;;;++++++++*%%S+,::::::,,,,,
........,,,,:::+S+;+++++;;;;;;;;++;;;;;;;;;;;++++++++*?%S;,:::::::::::

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::,,,,,::,,:,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::,,,,,,,,,,,,,,:,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,:::::::::,,,,,,:,:,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,:::::::::,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,:,:::::::,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::,,,::,,,::::::::::,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::,,,,,,:::::::::::,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,,::::::::::,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,:::,,,,,,,,::::::::::,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,:,,,,,,,,::::::::::::,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,::::::::::::,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,:::::::::::,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,,:::::::::,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::,,,,::;;:,,,,:::::::::,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::;;;+++++;:,,::::::::,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::;++++++;;+++++;:::::::,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;+**+++;;;;+++++++::::,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:++******+;+++++++++::,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+++***??+++*?*****+:,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:++;+****+;+???**++;,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+++;;;++;;+++*++++,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:++++++++;;+++;;++:,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,;;;+++++++++++++++++:,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,:::::::::::+*++++++**********+;,.,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,::::::::::::::++++++++++++**++++*;::,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,::,:::::::::::::;++++++++++++++++***?%?,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,::::,,,,::::::::::;+++++++++++++++++***%*::,,,,,,,,,,,,,,,,,,,
,,,,,,,,:::,:::,::,:::::::;++++++++++++++++++*?%;::::::,,,,,,,,,,,,,,,
,,,,,,,::::,:::,,:,,,,:::::+;;;;+++;;;;++++++*?+::::::;::,,,,,,,,,,,,,
,,,,,,,::::,::::,:,,,,,,,,,;;;;;;;;;;;;;;;;;++;::::::::::::,,,,,,,,,,,
,,,,,,::::::::::,,,,,,,,,,,:;;;;;;;;;;;;;;;;;:::::::::::::::,,,,,,,,,,
,,,,,,:::,::::;:,,,,,,,,,,,,:;;;;;;;;;;;;;;::::::::::::::::::,,,,,,,,,
,,,,,:::::,:;;+:,,,,,,,,,,,,,;;;;;;;;;;;;:::::::,:::::::::::::,,,,,,,,
,,,,,:::::::;+;::,,,,,,,,,,,,:;;;:;;;;::,::::,,:::::::::::::::,,,,,,,,
,,,,,:::,::;;:::::,,,,,,,,,,,,:;;;;::,,,,,,,,,::::::::::::::::,,,,,,,,
,,,,,::,,::;::::::,,,,,,,,,,,,,:;::,,,,,,,,,:::::::::::::::::::,,,,,,,
,,,,,::,:::;::::,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::::::::,,,,,,,
,,,:,,:,::;;:::,,,,,,,,,,,,,,,,,,,,,,,,,::::::,,,:::::;::::::::,,,,,,,
,,,,,:::,:;;::::,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,::::;;:::::::::,,,,,
,,:,,:::::;;:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,:::+*;+;:::::::::,,,,,
,,:,,:::::;+:::::::::,::,,,,,,,,,,,,,,,,,,,,,,:::::;+++;:::::::,:::,,,
,::,,,:::;;+:::::::::::::::::,,,,,,,,,,,,,,::::::::+;*+;;::::::::::,,,
,:::,,::::;*;::::::::::::::::,,,,,,,,::::::::::::::;:++;;;::,::,::::,,
,::::,:::;;*;:::;;;;:::::::,,,,,,,,,,:::::::::::::::,++;;;;::,:,::::,,
,::::::::;+++;:::;;;;;;;;:::::::::::::::::::::::::::,;+;::::::,:::::,,
,,,,,,::,::;+;;:::::::;;;;;;;;;;;;;;;;::::::::;;;:,,,:+;;::::::,,::::,
,::::::::;;;++;;::::::::::::::::::;;;;+;;;;;;+++;:,,,,+;;::,::::,:::::
::::,,,,,::,;+;;:::::,,,,,,,,,,,,,::::;;;;;;;;::;;:,,,;+;::::,,:,,::::
::::::::::::;;;;::::::,,,,,,,,,:::::::::;;;;;;;;;;;:,,:;;;;;::::::::::
::::::,,,,,::;+;::::::,,,,,,,,,,,,,,,:::::::::;;;;;:,,:;+;;:::::::,:,:
,:::::,,,,,,,;+;:::::::,,,,,,,,,,,,,,,,,:::::::;;;;;:,;+;;;;::::::::,,
::::::::,,,,,:;;;;;::::::::::::::::;;;;;;;++++;;::::;:+;;;::::::::::::
::::::::,,,,,,;++;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::;;::::::::,::,:,,,
::,:::::,,,,,,:+++;;;;;;;;;:::::::::::::,,:::::::::;+;;:::::::,,:,:,,:
:::,:::::,,,,,,:++;;::::::::::,:::::::::;;;;;;:::::;+;::::,,,:::,,:,,,
::::,:::::,,,,,,:+;;::::::::::::::;;;;;;;;;::::::::;;:::::,,:,:::,:,,,
:::::,:::::,,,,,,;++;;;;:;;;;;++++;;;;::::::::::::;+;::,,::,,,,::::,,,
:::::::::::,,,,,,,:+++;;+++++;;;::::::::::::::::;;*;::,,,,,,,:,::::,,,
::::,::::::::,,,,,,:+++;;;;;:::::::::::::::::;;*??+:,,,,,::::::::::,,,
:::,::::,:::::,,,,,,:;+;;;:::::::::::::::;;+**???;,,,,,,,,,:;;:::::,,,
:::::::::::::::,,,,,,,;++;;;;;;;;;::::;;;+++++++:,,,,,,,::;++;:::::,,,
::::::::::::;:::,,::;;;++++++;;;;;;;;;+++****+;:,:,:::,,,:+;;+;::,::,,
::::::::,,,;++::;+++++++***+++++++++*?%?????*;;;;::,,,,:+;++++::::::::
,,,,,,,,,,,+++;**++++++++++++;;+*????%*?****++++++*++;:,++;;;;;,,,,,,,
,,,,,,,,,,,+*?**++++++++++++++;;;+*?%***++*+++++++++***;;;;;;;;,.,,,,,
,,,,..,,,,,;**+++++++++++++++++;;+++*???++*+;+++++++;;+*;;;;;;;:,,,,,,
,,,,,,,,,,,;+++;++++**+;*+;**+++;;++*?S?+++++++;++++;++;;;;;;;;;,,,,,,
,,,,,,,,,,,+++;;;+++++*+;+*;+*;+;;;;+*?*+*+;*+;++++;++;;;;;;;;;;;:,,.,
,,,,,,,,,,,,;;;;;;;+++++++++++;;;;;;;+??**+*+;+++*;++;;;;;;;;;;;;;:,.,
,,,,,,,,,,,,++;;;;;;;;;;;;;;;;;;;;;;;;+??***+*+++;++;;;;;;;;;;;;;;;:,,
,:::::::::,:++;;;;;;;;;;;;;;;;;;;;;;;;;%%*?+**;*+;;;;;;;;;;;;;;;;+;;;:
::::;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;*??**++*+;;;;;;;;;;;;;;;;;*+;;;
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;;+S?*?+*+;;;;;;;;;;;;;:;;;;+*;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;:;;;;;?%??*+;;;;;;;;;;:;;;:;;;;;++;;
;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;:;;+;;+S?+++;;;;;;;;;;;;;;;:;;;;;;;;
;;;;;;;;;;;;++;++;;;;;;;;;;;;;;;;;;;++++*%?++++;;;;;;;;;;:::;;;;;;;;;;
:;;;;;;;;;;;++++;;;;;;;;;;;;;;;;;;;;;**+?%*++++;;;;;;;::::::;;;;:;*+::
;;;;;;;;;;;;;++;++++;;;;;;;;;;;;;;;++++?S%?*+++;;;;;;;;;;:::::;::+%+::
;;;;;;;;;;;;;+++**+;;;;;+;;;;;;;;;+++*?%S%?*+++;;;;;;;;;;;;::;::;;;;;;
:::;;;;;;;;;;++;+;;;;+++++;++;;+++++?SSSS%?*+++;;;;;;;;;;;;;;;;++++++;
::::::;:;;;;;;++;;;+++++++++++++++*%SSSSSS*++*+++;;;;;;;;;;;;;;;+++++;
::::::::::;;;++++**?*+***++++++*?%%%%SSSSS?*?*+++++++;;;;;;;;;+++++++;
::::::::::::;;;+++*??%%?%%%%%????????%%%%%S%%??*++++++++;;;;;;++**++;;
::::::,:::::::;;;;+++****???***************?????*++++++++++++++*++;;;;

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*++;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;;;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,:;;;::::::::::::::::*******???????***????????*?????*??????**********
....,,,,,,,,,,:,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Balancing the Chakras & Corresponding Organs

:::::::::::::::::::::::::::;::::::;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
::::::::::::::::::::::::::::::::::::;;:;;;;;;;;;;;;;;;;;+++;;:;;;;;;;;
::::::::::::::::::::::::::::::::::::;;;;;;;;;;;;;;;;;;;:;++;;;;;;;;;;;
:::::::::::::::::::::::::::::::::::::;::;;;;;;;;;;;;;;;;::++;;;;;;:;;;
:::::::::::::::::::::::::::::::::::::;:;:;;;;;;;;;;;;;;;;:+++;;;:::;;;
::::::::::::::::::::::::::::::::::::;;:;;;;;;;;;;;;;;;;;;:++++;;;::;;;
:::::;;;;;;;;::::::::::::::::;:::::::;::;;;;;;;;;;;;;;;;::+*+++;;;::;;
:::;;;;;;;;;;;;::::::::::::::::::::::;::;;;;;;;;;;;;;;;;:;++*+++;;;:::
:::;;;;;;;;;;;;;;::::::::::::::::::::;:::;;;;;;;;;;;;;::;++++;;++;::::
::;;;;;;;;;;;;;;+::::::::::::::::::::;:::;;;;;;;;;;;::;++;;;+++++;::::
::;;;;;;;;;;;;;+*;:::::::::::::::::::;:::;;;;;;;;;;:;;++++;;+++++++;::
::;;;;;;;;;;;;+**;:::::::::::::::::::;:::;;;;;;;;:;;;;++++;;;;++++++;:
:::;;;;;;;;+++;;+*;:::::::::::::::::::::;;;;;::::;;++++++;;;;;;+++++;:
:::::::;++++++;;**::::::::::::::::::::::;;;::;;;;+++;+++;;;;;;;;*+;:::
:::::::+*++++++**;:::::::::::::::::::;:::;::;++;++++++;;+;;;;;;;;:::::
::::::;+++++*;:;;;;;::::::::::::::::;:::;;;++++++;;;++;;+;;;;;;:::::::
:::::;;;+++++*+;;;;;;;;:::::::::::::::;+;;+;;;;;;;;;;;;;;;;;::::::::::
::::::;;;;;;;++++;;;;+;;;;;:::::::::;;+;;+++++++++;;;++;;:::::::::::::
:::::;;;;;;;;;;;++;;;;++++;;;;;;;;::+;++++++;;++++;;;+;:::::::::::::::
:::::;;;;;;;;;;;:;;;;;;+++++++++++;;+;;+++*+*+;;*+;:::::::::::::::::::
:::::;;;;;;;;;;;;;;;;;;:;;;;;;+++;;++*+++++++?*++;::::::::::::::::::::
:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*++::::::::::::::::::::::
::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;++++;;;;;;::::::::::::::
:::::::;;;;;;;;;;;;+++;;+;;;+++++++++++++++++++++++++++;::::::::::::::
:::::::;;;;;;;;;;;+;;;++***+++++++++;+*++;;;;;;;;;;;;;::::::::::::::::
:::::::::;;;;;;;++;;++***++++++++++;;++++;;:::::::::::::::::::::::::::
,,,,,,,:,::;;;;++++++**+++;;+++++++;++++;:::::::::::::::::::::::::::::
::::::::::::;;++;;;;++;++;+;;++;++;;+++;::::::::::::::::::::::::::::::
:::::::::::::;+;;;;;;*;;+;+++;;;;;;+++::::::::::::::::::::::::::::::::
::::::::::::::;;;;;;+*;;;;;++;++;;+;+;:;;;;;;;;;;;;:::::::::;;;;;;;:::
::::::::::;;;;;;;;;;*+*;++;;+;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::
::::;;;;;;;;;;;;;;;++;++;++++;;+;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::
:::;;:;;;;;;;;;;;;;++++++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:
:::;;;;;;;;;;;;;;;;;;+******+*+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:

4) In Victory Pose with your feet off the ground at a 60° angle and your torso raised off the ground at a 60° angle (a), inhale. In a motion like a sit-up, drop the torso and legs down to 45° (b), exhale, and then back up to 60°. 5 minutes. If done properly, this is the equivalent of 8 hours of exercise.

::::;;:::::;;:::;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
::::;;::::::;::;;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;
::::;;::::::;:;;;::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:+*+;;;;
::::;;::::::;;:;;::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++;;;;
::;;;;;;;:::::::;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:+++++:;;
:;;;;;;;;;;;::;:;:::::;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;+++++:;;
;;;;;;;;;;;;;::;;:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;++++++;;;
;;;;;;;;;;;;++::;:::::;;;:;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;++;+;;++;;;
;;;;;;;;;;;+*+;:::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;+;;;;++++;;;;
:;;;;;;;;++;;++::;:::::;;::;:;;;;;;;;;;;;;;;;;;;;;;;;;;+;+;;;;;+++;:;;
::;;;;;;+++;;*;:;::::::;;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;++;++;;;
::::::**++++++;::::::::;;;::;;;;;;;;;;;;;;;;;;;++;++;;;;;;;;+;;;;+;;;:
:;;;;:++++++;;;;;;;;::::;:::::::;;;;;;;;;;;;;;+++;;;;;;;;;;;;;;;+;;:::
:;;;;;;++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;:::;::
:;;;;;;;;;;;;;;;;;;;;++++;;;;;+++++++++;;++;;+++++;;;;;;;;;;;;:::;::::
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;+*;+*;;;;;;;;;;;;:::::::::::
;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++;+*+;+;;;;:::::::::::::::
;;;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;++;;+++;::::::::;:::::::;:;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;++++++++;;+;;;;;::;;::;;;;;:::::::;;:
::::::::;;;;;;;;;;;+;;+;;+;;*+;++++++;;;;;;;;;;:::::::::::::::::::::::
:::::::::::+;;;;;;++;+;;;+++++++;++;+;;;;;;;;:::::::::::::::::::::::::
:::::::::::::;;;;;+;+;;;+?+;*;+;;;+;;;;;;;;:::::::::::::::::::::::::::
:::::::::::::::;;+;;;;;;*+*;+++++;;;;;;;;;:;;;:::::::::;;;;;::::::::::
:::::::::;;;;;;;;;;;;;;++;*++;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::
::::::;;;;;;;;;;;;;;;;;++;++;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::
::::::;;;;;;;;;;;;;;++*+++++;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;:::;;
::::::;;;;;;;;;;;;;;;;;+++*****+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;:::;

5) Lie on the back and bring the hands to the Navel Point. The left hand is closest to the body, and the right hand is over the left. There is about 2 inches between the body and also between the hands. Rotate the hands around each other in a clockwise direction, maintaining the 2-inch separation between the hands, and keeping the hands over the Navel Point. Long deep breathing. 3 minutes.

::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::::::::::::::::
::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,::::::::::::::::;;+++++;:::::
,,,,,,,,,::::;::;;:,,,:::::::::::,:::::::::::::::::;;;+;;+++++++::::::
..,,,,,,:;++*+*++*+++:,,,,,,::::::::::::::::::;;;++++;;;;;;+**??*;::::
....,,::;:;+***+;++**++;.......,,,::::::::::::;;;++*;:;;;;:++;++;;:::;
...,:::;;;;;;++++++++++;.....,::::::::::::::::;;;;;;:;;;;;:;;;;;;;;+;;
,,,;:;;;;;;;;;+**+++++*+;:::;*;;;::::::;;;;;;;;;;;;;;;;;;++++++++;++++
,,:;;;;;;;;;;;;+***+++++++*++;;;:::;;;;;;;++++;;:;;;;;;;;;;;;;;+;+++++
,:;;;;;;;;;;;;;;+********+;:::;;+;;;;;;++++++;:;;;;;;;;;;;;;;;++;+++++
,:;;;;;;;;;;;;;;;+??***+;:::::::;;;;++++;++;;;;;;;;;;;;;;;;;;++++*****
,:;;;;;;;;;;;;;++**;;:;;;;;;;;;;;:::::;;;;;;;;;;;;;;++++++++++++++*+**
::::;;;;;;;;;;+++*;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;+++++++++++++++*++*
,,::;+++++++++++**++++;;;;;;;;;;;;;;;;;;;++;+++;;;++++++++++++++*+**++
,,,,::;;++++++;;++++*+++++++;;;;;;;;;;;;;;;++++++;++++++++++++++?****+
,,,,,,,,,:::::::::::;;;;+****++++++++++***+****??****+++++++++++?*****
,,,,,,,,,,,,,,:::::::;;;;;+++********+++++++++++*++++***??******??****

6) Remain on your back and extend your arms up to 90°, straight above you. Make fists of your hands, and with great tension, pull your fists into your chest. Release and repeat 2 more times.

,,,,,,,,,,,,,,,,:::::::::,,:,,::::::::;::::::::::::::::::::;::;;;;;;;:
,,,,,,,,,,,,,,,,:::::::::,,:,:::::::;+?**+++:::::::::::::::;:;;;:;:;:;
,,,,,,,,,,,,,,,,,::::::::,::,:::::::*********;:::::::::::::::;;;;::;::
,,,,,,,,,,,,,,,,,::::::::,:::::,:::;*??%%?***+:::::::::::::::;;;;:;;:;
,,,,,,,,,,,,,,,,::::::::+++**+;:::::;***?%***+:::::::::::::::;;;;:::::
,,,,,,,,,,,,,,,::::::::;???**?***;:::;****++*;::::::::::::::::;;;:;:;;
,,,,,,,,,,,,,,,,,:::::::*??*******::::;*****+:::::::::::::::::;;:::;;:
,,,,,,,,,,,,,,,,,:::::::*?*?*****+:::::+*****::::::::::::::::::;:::::;
,,,,,,,,,,,,,,,:,,:::::::*??*****;:::::+*****+::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,::::::,;**?****::::::;++++++::::::::::::::::::::;:::
,,,,,,,,,,,,,,,,,::::::::,;*****+;,:::::++++++::::::::::::::::::::::::
,,,,,,,,,,,,,,,:::,::::::,:*?*??*+::::::++++++;:::::::::::::::::::::::
,:,,,,,,,,,,,,,,,,:::::::,,+***+++;:::::;+++++;:::::::::::::::;:::::::
,,,,,,,,,,,,,,,,,,,::::::,,:+++++;;:::::;;+++++;::::::::::::::::::::::
,,,,,,,,,,,,,,,,,:,:::::::::;+++++;;::::;;*+++;;::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,:,::::::,:+++++;;;::::+++++;;::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,::::::,,:;+++++;;:::;++++++;;:::::::::::::::::::::
::,,,,,,,,,,,,,,,,,,::::::,::;+++++;;;::;;+++++;;:::::::::::::::::::::
,:,,,,,,,,,,,,,,,,,::,:::,::::++++++;;::;;++++++;:::::::::::::::::::::
,:,,,,,,,,,,,,,,,,,,:,,:,:::::;+++++;;;:;;;+++++;:::::::::::::::::::::
,:,,,,,,,,,,,,,,,,,,:,,:,:::,,;+++++;;;;;;+++++;;;::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,;++++++;;;:;;++++;;;::::::::::::::::::::
,:,,,,,,,,,,,,,,,,,,,,,,,,,:,,:++++++;;;;;;;;;;;;:::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,:;+++++;;;;:;++;;;;:::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,;++++++;;;;:;++;;;,::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:++++++;;;;:;+;+;:,::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;++++++;;;:;+;+;:,::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;++++++++;:;+;+;:,,,,:::,:::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;++;;;;;;;;+;;;,,,,,,,:::::::::::::::
:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;;;;;;;;;;;++;;,,,,,,,,::::::::::::::
:::::::::::,,,,,,,,,,,,,,,,,,,,,:;+++++;;;;;;+;:,,,,,,,,,,::::::::::::
,,,,,,::::::,,::,,::,,::::::::::,:+++++;;;;*;;;::::,,:::::::::::::::::
.....,,,,,,,:;;;;;++;;+**+:::::::;;++++;;;;**;;:::::::::::::::::::::::
........,,,::;+++?++**+*****+;:,,:;+++;;;;;;;:::::::::::::::::::::::::
......,,:::::::;**+**+;;++*****+;;;+++;;;;::::::::::::::::::::::::::::
....,,:::::::;;;;+*+++++++++****+;;+++;;;;;::::::;;;;;;;;;;;;;;;;;;:::
...,::::::;;;;;;;;+*+++++++++***;;;++;;;;;:::;;;;;;;;;;;;;;;;;;;;;;;;;
..,::::::;;;;;;;;;;;***++++***?+:;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
.,:::;:;;;;;;;;;;;;;;********?+:;;+;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
.,:::;;;;;;;;;;;;;;;;;+*****?+:;;+;;;;;;;;;;+;;+++++;;;;;;;;;;;;;;;;;;
,:::;;;;;;;;;;;;;;;;;;;+?????;:;;;+++;;;;;;;+++++++++++;;;;;;;++++++++
:::;;;;;;;;;;;;;;;;;;;++*??%+:;;;++;;;;;;;;;+*+++++++++++++;;;;+++++++
,:;;;;;;;;;;;;;;;;;;+++*??%*++;;+++;;;;;;;;;;++++++++++++++++;;;;+++++
::;;;;;;;;;;;;;;;;++++*??;?+++;;+++;;;;;;;;;++;+++++++++++++++++;;;+++
:,,:;;;;;;;;;;;;;;++++*?++*;;;;;+++++;;;;;;;;++++++++++++++++++++++;;;
,,,::;+;;;;;;;;;;++++**?***+;;;;;;;+++;;;;++++++++++++++++++++++****++
,:::::+++***+*************???*+++++++++++++++++++++++++++++++++*******
,,,,,,::::::;;;;;;;;;::;;+++**++*?????????*********??**???***???%%%%%%
,,,,,,,,,,,,,:::::::::::::::;+++;;++**?*************??**********????%%

7) Rest on the back with the left hand on the heart and the right hand over the left. Long deep breathing—whispering Hum Dum Hari Har. Hari Har Hum Dum. This is the meditation of the celestial angels.

God is my breath, breath is my God. 5 minutes.

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,:::,,::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::;::::::::::::::::
:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::,,:::::::;+;:;;;:::::::::
:::::::::::::::,,,,:::,,::,:::,:::::::::::,,::::;+;+*+::;;;;;:::::::::
,,,,,,,,,,,,::::::;+::;+++::::::::::::::::;;+++++;++*S;;+;;;;:::::::::
.,,,,....,,,:;;+;**++*++**+++;:,,,,,,,,,:+*******+++*+;;;;;;::::::::::
.......,,,:::::;+*++**;;;;+**++++:....,,;+++++++?**;::::::::::::::::::
.....,,:::::::::;++++;;;++++++++*;...,++++;;;:::;;::::::::::::::::::::
....,::::::;::;;;;;++++++++++++**,,,,:+++;:;;;:::::::::::::::::;::::::
...,:::::::;:;;;;;;;+**+++++++*??+::;;***;;++;;;;::::::;;;;;;;;;;;;;;;
..,:::::::;;;;;;;;;;;+****++**??*********+;;;;;;;;;;;;:;;;;;;;;;;;;;;;
.,::::;;;;;;;;;;;;;;;;;*************++++;;++++++;+;;;;;;;;;;;;;;;;;;;;
,::::;;;;;;;;;;;;;;;;;;;******??*++;;;;;:;;;;;++++++;;;;;;;;;;;;;;;;;;
,:::;;;;;;;;;;;;;;;;;;;;;*????*;++;;::::;;;;;;;+++++;;;;;;;;;;;;;;++;;
,::;;;;;;;;;;;;;;;;;;;+++*?%%?;*+:::;;;;;;;;;;;;;;;;;;;;;;;;+++;;;++++
,:;;;;;;;;;;;;;;;;;;;+++??::;;++::;;;;;;;;;;;;;;;;;;;;;+;;;;++++;;;;++
::,:;;;;;;;;;;;;;;;;+++*?;++;;+;;;;;;;;;;;;;;;;;;;;;+++++;;;++++++;;;;
,,,::;;;;;;;;;;;;;;+++*?*+**+;;;;;;;;;;;;;;;;;++;;;;;++++;;;++++++++;;
,,::::;+++++++++++++*******?%*;;;;;;;;;;;;;;++++;;;;;++++;;++++++++*++
,,,,,::::;;;;;;;;;;;;;;;;;+++*+;;++++;;;;;;;;+++++;;;;+*?**++******?**
,,,,,,,,,,,,::::::::::::::::;;;;++++***++++************+**?*****???%%%
,,,,,,,,,,,,:::::::::::::::::::;+;;++++++++*+++++++++++++;;;;;;;++++++

The Teachings of Yogi Bhajan ©2008

Page 195

:::::::::::::::::::::::::::;::::::;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
::::::::::::::::::::::::::::::::::::;;:;;;;;;;;;;;;;;;;;+++;;:;;;;;;;;
::::::::::::::::::::::::::::::::::::;;;;;;;;;;;;;;;;;;;:;++;;;;;;;;;;;
:::::::::::::::::::::::::::::::::::::;::;;;;;;;;;;;;;;;;::++;;;;;;:;;;
:::::::::::::::::::::::::::::::::::::;:;:;;;;;;;;;;;;;;;;:+++;;;:::;;;
::::::::::::::::::::::::::::::::::::;;:;;;;;;;;;;;;;;;;;;:++++;;;::;;;
:::::;;;;;;;;::::::::::::::::;:::::::;::;;;;;;;;;;;;;;;;::+*+++;;;::;;
:::;;;;;;;;;;;;::::::::::::::::::::::;::;;;;;;;;;;;;;;;;:;++*+++;;;:::
:::;;;;;;;;;;;;;;::::::::::::::::::::;:::;;;;;;;;;;;;;::;++++;;++;::::
::;;;;;;;;;;;;;;+::::::::::::::::::::;:::;;;;;;;;;;;::;++;;;+++++;::::
::;;;;;;;;;;;;;+*;:::::::::::::::::::;:::;;;;;;;;;;:;;++++;;+++++++;::
::;;;;;;;;;;;;+**;:::::::::::::::::::;:::;;;;;;;;:;;;;++++;;;;++++++;:
:::;;;;;;;;+++;;+*;:::::::::::::::::::::;;;;;::::;;++++++;;;;;;+++++;:
:::::::;++++++;;**::::::::::::::::::::::;;;::;;;;+++;+++;;;;;;;;*+;:::
:::::::+*++++++**;:::::::::::::::::::;:::;::;++;++++++;;+;;;;;;;;:::::
::::::;+++++*;:;;;;;::::::::::::::::;:::;;;++++++;;;++;;+;;;;;;:::::::
:::::;;;+++++*+;;;;;;;;:::::::::::::::;+;;+;;;;;;;;;;;;;;;;;::::::::::
::::::;;;;;;;++++;;;;+;;;;;:::::::::;;+;;+++++++++;;;++;;:::::::::::::
:::::;;;;;;;;;;;++;;;;++++;;;;;;;;::+;++++++;;++++;;;+;:::::::::::::::
:::::;;;;;;;;;;;:;;;;;;+++++++++++;;+;;+++*+*+;;*+;:::::::::::::::::::
:::::;;;;;;;;;;;;;;;;;;:;;;;;;+++;;++*+++++++?*++;::::::::::::::::::::
:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*++::::::::::::::::::::::
::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;++++;;;;;;::::::::::::::
:::::::;;;;;;;;;;;;+++;;+;;;+++++++++++++++++++++++++++;::::::::::::::
:::::::;;;;;;;;;;;+;;;++***+++++++++;+*++;;;;;;;;;;;;;::::::::::::::::
:::::::::;;;;;;;++;;++***++++++++++;;++++;;:::::::::::::::::::::::::::
,,,,,,,:,::;;;;++++++**+++;;+++++++;++++;:::::::::::::::::::::::::::::
::::::::::::;;++;;;;++;++;+;;++;++;;+++;::::::::::::::::::::::::::::::
:::::::::::::;+;;;;;;*;;+;+++;;;;;;+++::::::::::::::::::::::::::::::::
::::::::::::::;;;;;;+*;;;;;++;++;;+;+;:;;;;;;;;;;;;:::::::::;;;;;;;:::
::::::::::;;;;;;;;;;*+*;++;;+;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::
::::;;;;;;;;;;;;;;;++;++;++++;;+;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::
:::;;:;;;;;;;;;;;;;++++++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:
:::;;;;;;;;;;;;;;;;;;+******+*+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:

::::;;:::::;;:::;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
::::;;::::::;::;;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;
::::;;::::::;:;;;::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:+*+;;;;
::::;;::::::;;:;;::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++;;;;
::;;;;;;;:::::::;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:+++++:;;
:;;;;;;;;;;;::;:;:::::;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;+++++:;;
;;;;;;;;;;;;;::;;:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;++++++;;;
;;;;;;;;;;;;++::;:::::;;;:;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;++;+;;++;;;
;;;;;;;;;;;+*+;:::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;+;;;;++++;;;;
:;;;;;;;;++;;++::;:::::;;::;:;;;;;;;;;;;;;;;;;;;;;;;;;;+;+;;;;;+++;:;;
::;;;;;;+++;;*;:;::::::;;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;++;++;;;
::::::**++++++;::::::::;;;::;;;;;;;;;;;;;;;;;;;++;++;;;;;;;;+;;;;+;;;:
:;;;;:++++++;;;;;;;;::::;:::::::;;;;;;;;;;;;;;+++;;;;;;;;;;;;;;;+;;:::
:;;;;;;++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;:::;::
:;;;;;;;;;;;;;;;;;;;;++++;;;;;+++++++++;;++;;+++++;;;;;;;;;;;;:::;::::
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;+*;+*;;;;;;;;;;;;:::::::::::
;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++;+*+;+;;;;:::::::::::::::
;;;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;++;;+++;::::::::;:::::::;:;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;++++++++;;+;;;;;::;;::;;;;;:::::::;;:
::::::::;;;;;;;;;;;+;;+;;+;;*+;++++++;;;;;;;;;;:::::::::::::::::::::::
:::::::::::+;;;;;;++;+;;;+++++++;++;+;;;;;;;;:::::::::::::::::::::::::
:::::::::::::;;;;;+;+;;;+?+;*;+;;;+;;;;;;;;:::::::::::::::::::::::::::
:::::::::::::::;;+;;;;;;*+*;+++++;;;;;;;;;:;;;:::::::::;;;;;::::::::::
:::::::::;;;;;;;;;;;;;;++;*++;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::
::::::;;;;;;;;;;;;;;;;;++;++;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::
::::::;;;;;;;;;;;;;;++*+++++;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;:::;;
::::::;;;;;;;;;;;;;;;;;+++*****+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;:::;

::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::::::::::::::::
::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,::::::::::::::::;;+++++;:::::
,,,,,,,,,::::;::;;:,,,:::::::::::,:::::::::::::::::;;;+;;+++++++::::::
..,,,,,,:;++*+*++*+++:,,,,,,::::::::::::::::::;;;++++;;;;;;+**??*;::::
....,,::;:;+***+;++**++;.......,,,::::::::::::;;;++*;:;;;;:++;++;;:::;
...,:::;;;;;;++++++++++;.....,::::::::::::::::;;;;;;:;;;;;:;;;;;;;;+;;
,,,;:;;;;;;;;;+**+++++*+;:::;*;;;::::::;;;;;;;;;;;;;;;;;;++++++++;++++
,,:;;;;;;;;;;;;+***+++++++*++;;;:::;;;;;;;++++;;:;;;;;;;;;;;;;;+;+++++
,:;;;;;;;;;;;;;;+********+;:::;;+;;;;;;++++++;:;;;;;;;;;;;;;;;++;+++++
,:;;;;;;;;;;;;;;;+??***+;:::::::;;;;++++;++;;;;;;;;;;;;;;;;;;++++*****
,:;;;;;;;;;;;;;++**;;:;;;;;;;;;;;:::::;;;;;;;;;;;;;;++++++++++++++*+**
::::;;;;;;;;;;+++*;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;+++++++++++++++*++*
,,::;+++++++++++**++++;;;;;;;;;;;;;;;;;;;++;+++;;;++++++++++++++*+**++
,,,,::;;++++++;;++++*+++++++;;;;;;;;;;;;;;;++++++;++++++++++++++?****+
,,,,,,,,,:::::::::::;;;;+****++++++++++***+****??****+++++++++++?*****
,,,,,,,,,,,,,,:::::::;;;;;+++********+++++++++++*++++***??******??****

,,,,,,,,,,,,,,,,:::::::::,,:,,::::::::;::::::::::::::::::::;::;;;;;;;:
,,,,,,,,,,,,,,,,:::::::::,,:,:::::::;+?**+++:::::::::::::::;:;;;:;:;:;
,,,,,,,,,,,,,,,,,::::::::,::,:::::::*********;:::::::::::::::;;;;::;::
,,,,,,,,,,,,,,,,,::::::::,:::::,:::;*??%%?***+:::::::::::::::;;;;:;;:;
,,,,,,,,,,,,,,,,::::::::+++**+;:::::;***?%***+:::::::::::::::;;;;:::::
,,,,,,,,,,,,,,,::::::::;???**?***;:::;****++*;::::::::::::::::;;;:;:;;
,,,,,,,,,,,,,,,,,:::::::*??*******::::;*****+:::::::::::::::::;;:::;;:
,,,,,,,,,,,,,,,,,:::::::*?*?*****+:::::+*****::::::::::::::::::;:::::;
,,,,,,,,,,,,,,,:,,:::::::*??*****;:::::+*****+::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,::::::,;**?****::::::;++++++::::::::::::::::::::;:::
,,,,,,,,,,,,,,,,,::::::::,;*****+;,:::::++++++::::::::::::::::::::::::
,,,,,,,,,,,,,,,:::,::::::,:*?*??*+::::::++++++;:::::::::::::::::::::::
,:,,,,,,,,,,,,,,,,:::::::,,+***+++;:::::;+++++;:::::::::::::::;:::::::
,,,,,,,,,,,,,,,,,,,::::::,,:+++++;;:::::;;+++++;::::::::::::::::::::::
,,,,,,,,,,,,,,,,,:,:::::::::;+++++;;::::;;*+++;;::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,:,::::::,:+++++;;;::::+++++;;::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,::::::,,:;+++++;;:::;++++++;;:::::::::::::::::::::
::,,,,,,,,,,,,,,,,,,::::::,::;+++++;;;::;;+++++;;:::::::::::::::::::::
,:,,,,,,,,,,,,,,,,,::,:::,::::++++++;;::;;++++++;:::::::::::::::::::::
,:,,,,,,,,,,,,,,,,,,:,,:,:::::;+++++;;;:;;;+++++;:::::::::::::::::::::
,:,,,,,,,,,,,,,,,,,,:,,:,:::,,;+++++;;;;;;+++++;;;::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,;++++++;;;:;;++++;;;::::::::::::::::::::
,:,,,,,,,,,,,,,,,,,,,,,,,,,:,,:++++++;;;;;;;;;;;;:::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,:;+++++;;;;:;++;;;;:::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,;++++++;;;;:;++;;;,::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:++++++;;;;:;+;+;:,::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;++++++;;;:;+;+;:,::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;++++++++;:;+;+;:,,,,:::,:::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;++;;;;;;;;+;;;,,,,,,,:::::::::::::::
:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;;;;;;;;;;;++;;,,,,,,,,::::::::::::::
:::::::::::,,,,,,,,,,,,,,,,,,,,,:;+++++;;;;;;+;:,,,,,,,,,,::::::::::::
,,,,,,::::::,,::,,::,,::::::::::,:+++++;;;;*;;;::::,,:::::::::::::::::
.....,,,,,,,:;;;;;++;;+**+:::::::;;++++;;;;**;;:::::::::::::::::::::::
........,,,::;+++?++**+*****+;:,,:;+++;;;;;;;:::::::::::::::::::::::::
......,,:::::::;**+**+;;++*****+;;;+++;;;;::::::::::::::::::::::::::::
....,,:::::::;;;;+*+++++++++****+;;+++;;;;;::::::;;;;;;;;;;;;;;;;;;:::
...,::::::;;;;;;;;+*+++++++++***;;;++;;;;;:::;;;;;;;;;;;;;;;;;;;;;;;;;
..,::::::;;;;;;;;;;;***++++***?+:;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
.,:::;:;;;;;;;;;;;;;;********?+:;;+;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
.,:::;;;;;;;;;;;;;;;;;+*****?+:;;+;;;;;;;;;;+;;+++++;;;;;;;;;;;;;;;;;;
,:::;;;;;;;;;;;;;;;;;;;+?????;:;;;+++;;;;;;;+++++++++++;;;;;;;++++++++
:::;;;;;;;;;;;;;;;;;;;++*??%+:;;;++;;;;;;;;;+*+++++++++++++;;;;+++++++
,:;;;;;;;;;;;;;;;;;;+++*??%*++;;+++;;;;;;;;;;++++++++++++++++;;;;+++++
::;;;;;;;;;;;;;;;;++++*??;?+++;;+++;;;;;;;;;++;+++++++++++++++++;;;+++
:,,:;;;;;;;;;;;;;;++++*?++*;;;;;+++++;;;;;;;;++++++++++++++++++++++;;;
,,,::;+;;;;;;;;;;++++**?***+;;;;;;;+++;;;;++++++++++++++++++++++****++
,:::::+++***+*************???*+++++++++++++++++++++++++++++++++*******
,,,,,,::::::;;;;;;;;;::;;+++**++*?????????*********??**???***???%%%%%%
,,,,,,,,,,,,,:::::::::::::::;+++;;++**?*************??**********????%%

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,:::,,::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::;::::::::::::::::
:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::,,:::::::;+;:;;;:::::::::
:::::::::::::::,,,,:::,,::,:::,:::::::::::,,::::;+;+*+::;;;;;:::::::::
,,,,,,,,,,,,::::::;+::;+++::::::::::::::::;;+++++;++*S;;+;;;;:::::::::
.,,,,....,,,:;;+;**++*++**+++;:,,,,,,,,,:+*******+++*+;;;;;;::::::::::
.......,,,:::::;+*++**;;;;+**++++:....,,;+++++++?**;::::::::::::::::::
.....,,:::::::::;++++;;;++++++++*;...,++++;;;:::;;::::::::::::::::::::
....,::::::;::;;;;;++++++++++++**,,,,:+++;:;;;:::::::::::::::::;::::::
...,:::::::;:;;;;;;;+**+++++++*??+::;;***;;++;;;;::::::;;;;;;;;;;;;;;;
..,:::::::;;;;;;;;;;;+****++**??*********+;;;;;;;;;;;;:;;;;;;;;;;;;;;;
.,::::;;;;;;;;;;;;;;;;;*************++++;;++++++;+;;;;;;;;;;;;;;;;;;;;
,::::;;;;;;;;;;;;;;;;;;;******??*++;;;;;:;;;;;++++++;;;;;;;;;;;;;;;;;;
,:::;;;;;;;;;;;;;;;;;;;;;*????*;++;;::::;;;;;;;+++++;;;;;;;;;;;;;;++;;
,::;;;;;;;;;;;;;;;;;;;+++*?%%?;*+:::;;;;;;;;;;;;;;;;;;;;;;;;+++;;;++++
,:;;;;;;;;;;;;;;;;;;;+++??::;;++::;;;;;;;;;;;;;;;;;;;;;+;;;;++++;;;;++
::,:;;;;;;;;;;;;;;;;+++*?;++;;+;;;;;;;;;;;;;;;;;;;;;+++++;;;++++++;;;;
,,,::;;;;;;;;;;;;;;+++*?*+**+;;;;;;;;;;;;;;;;;++;;;;;++++;;;++++++++;;
,,::::;+++++++++++++*******?%*;;;;;;;;;;;;;;++++;;;;;++++;;++++++++*++
,,,,,::::;;;;;;;;;;;;;;;;;+++*+;;++++;;;;;;;;+++++;;;;+*?**++******?**
,,,,,,,,,,,,::::::::::::::::;;;;++++***++++************+**?*****???%%%
,,,,,,,,,,,,:::::::::::::::::::;+;;++++++++*+++++++++++++;;;;;;;++++++

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::,,::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::,,,:::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::::::::::::::::::::::::;::::::::::::::::::
::::::::::::;::::::::::::::::::::::::::::::::::::;;;;;;;;;::::::::::::
::::::::;;;;:::::::::::::::::::::::::::::::::::::;;;;;;;;:::::::::::::
::::::;;;;;;::::::::;::;:;:::::::::::;:::::::::::,;;;;;;;;;:::::::::::
::::;;;;;;;;;::::::::;:;:::::::;::::;;::::::::::;;;*;:;;;;::::::::::::
:::;;;;;;;;;+;::;;;;::;;:;;:::;:::::;::::::::::::::+*;:::;;::::::;::::
::;;;;;+++++++;;+;;++:;*;:;;;;;::;:;;:;;:::::::::::+**+;;;;;;;;;+;::::
:;;;;;;;;;;;;;;;;;;:;;;;;::;;;;:;;;;;;::::::::::::;++++++++++;;+;,::::
:;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;:;;:::::::::::::::++++++++++;+++;::::::
::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::;+++;:,::::::
:::;+;;;;;;;;;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::;::::::::,,
::::;;++;;;;;+;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::::
::::::;;+++++++++;;;;+;;;;;;++++;;;;;;;;;;;::::::::::::::::::::::::::,
;;;::::::;;;+++++++++;;+++++++;;;++++++;:::::::::::::::::::,,,,,,,,,,,
::::::::::::::::::;++**+*++++*+++++++;+;:::::::::::::::::::::::,,,,,,,
::::::::::::::::::;;;;;+*+++++++;;;;++;:::::::::::::::::::::::::::::::
:::::::::::::::::*;;;;;++;;;+++++++*+:::::::::::::::::::::::::::::::::
::::::::::::::::**:;;;;*+++++++****;::::;;;;;;;;;;::::::::::::::::::::
;;;;;;;;;;;;;;;;+;:;;;;*******?*+;;;;;;;;;;;;;;;;;;:::::::::::::::::::
;;;;;;;;;;;;;;;+*;;;;;+%%%??**++;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::
;;;;;;;;;;;;;;;++;;;;;?%?*+++++;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::
;;;;;;;;;;;;;;;;+;;;;+%?****++;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::
;;;;;;;;;;;;;;++;;;;;*%%???*+;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::
;;;;;;;;;;;;;+++++++*????***+++;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::
;;;;;;;;;;;;;;;;;++++++++++++++;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::
;;;+*+;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;:::::;;;::::::::,,::::

,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::,:::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,::::::::,,:::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,:::::,,,:++:,::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,+**;,::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,:**++,,:::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,+*+++;,:::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;+++**;,,::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;*****+++;,,,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,:***++***+*;,:::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,:,,,,,,,,:+**?*+;++*+,,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,+*++;+****:,:::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,:,,,,,,,,,,***+++++**;,,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,;**+++*+++*+,,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,+*++;+*+++**,,,:,:::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:**+++*?++++*:,,,::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,++++;+;+++++*+,,,::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,:*++;+;,,;+;++*;,,,:::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,+++;;+,,,,++;+*+,,,:::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,;*+;;+:,,,,;*+++*;,,,,::,,:::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,;;;;;++,,,,,,*++;+*;,,,,::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,:;;:::;;,,,,,,+*++++*;:,,,,::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,:;;::::;:,,,,,,:+;+*;:;+:,,::,::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,::::::;;,,,,,,,,++;;:;;;:,,,:,:,::,,::::::::::::
,,,,,,,,,,,,,,,,,,,,,:;:::::;,,,,,,,,:*+;::::;:,,,,::,::::::::::::::::
,,,,,,,,,,,,,,,,,,,,:;:::::;:,,,,,,,,,;;;;::::;:,,,,,,:::,:,,:::::::::
,,,,,,,,,,,,,,,,,,,:;:::::::,,,,,,,,,,,:;;;::::::,,,,,,::,::,:,:::::::
,,,,,,,,,,,,,,,,,,,:::::::::,,,,,,,,,,,,;;;::::::,,,::::,:::,,::::::::
,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,,,:;;;::::::,,,,,,,:::::::::::::
,,,,,,,,,,,,,,,,,:;::::::::,,,,,,,,,,,,,,;;;:::::::,,,,,,,,:::::::,:::
,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,,,,,:;;:::::::,,,,,,,,,,::,,::,,,
,,,,,,,,,,,,,,,,:::::::::::,,,,,,,,,,,,,,,;;;:::::::,,,,,:::::::::,:::
,,,,,,,,,,,,,,,,::::::::::,:::::::::;;:::::;::::::::,,,:,,,,:::::::,,:
,,,,,,,,,,,,,,,:::::::::::;;;::::,:::;;;;;;::::::::::,,,,,,,::,:::,,,:
,,,,,,,,,,,,,,,::::::::::;;;;:::,,::,::;;++::::::::::,,,,,,,:,,::::,::
,,,,,,,,,,,,,,:::::::::::++;:::::,,,,,,:;;+;:::::::::,,,,,,,::::,,,,::
,,,,,,,,,,,,,,::::::::::++;:::::,,,,,,,,::++:::::::::,,,,,,,::::::,,,,
,,,,,,,,,,,,,,::::::::::*;::,,,,,,,,,,,,,,;+;:::::::::,,,,,:,::,:::,,,
,,,,,,,,,,,,:::::::::::++:,,,,::,,,,,,,,,,,;+::::::::::,,,,:,,,,,,,,,,
,,,,,,,,,,,:;::::::::::*:,,:,,,,,,,,,,,,,,,:+:::::::::::,,:,:,::::::::
,,,,,,,,,,,:::::::::::;+,:::::,,,,,,,,,,,,,:+;::::::::::,,:::,,::::,,,
,,,,,,,,,,,:::::::::::+;:::::,,:;+;:,,,,,,,,;+::::::::::,,,:::,::::,,,
,,,,,,,,,,,,::::::::::+:,,:,,:;++;+++;:,,,,,:*;:::::::::,:,:,:::::,,,,
,,,,,,,,,,,,:::::::::;+:::,:;+;;;;;;;;++;,,,,++::::::::::,,,:::::::,,,
,,,,,,,,,,,:;::::::::;+::,:++;;;;;;;;;;;++:,,;+;:::::::::,,,:::::::,,:
,,,,,,,,,,,:::::::::;;*;,:*??**+;;;;+*???**:,++;;::::::::,,:::::::,,,:
,,,,,,,,,,,::::::::::;?*:+**++*?+;;+**+;++++;*;;;:::::::::,,:::,,::,,,
,,,,,,,,,,,:::::::::;+*++++***?%?;:+%%??*;;++:,;;;::::::::,,::::::,,,,
,,,,,,,,,,,:;::::::;++*,;+;;****+;;+++++;;++,.:+::::::::::,,:,::::,,,,
,,,,,,,,,,,:;::::::;:+*,,++;;;;;+;:++;;:;;+;.,*?;:::::::::,,,,,::,,,,,
,,,,,,,,,,,:;:::::;::**,.;+;;;;++;;;+;;;;+*;.;%?+:::::::::::,,:::,,,,,
,,,,,,,,,,,:;:::::::++*+.,+++++++++++++;;+*:.;?*+;::::::::::,,,:::,,,,
,,,:,,,,,,,:;::::::;;;??+::+++*********+++;.,+*+;+;,::::::::,,,:,,,:,,
,,,,,,,,,,:;;:::::;;:+***?+:*+++++++++++*+,:*?*;:;+:::::::::,,,,,,,,,,
,,,,:,,,,,:;;:::::+:;*;;;+??**+++;;;;+++++??+++;::;+::::::::,,,,,:,,,,
:,,,,,,,,,:;;::::;;:+;:::+*%+;+*++++***;;+%?;:::;:,;;::::;:,,,,,,,,,,,
,,,,,,:,,,:;;;:::;:;;:::;;+?+:;****???+::+*+;:,::;::;:::;;:,,,,,,,,,,,
:,,,,,:,,,,:;:::;::;::,;:;;+;:::*++**;,::;;;+:;:,:;::::::;:,,,,,,,,,,,
,,,,:,,,,,,:;:::;:::::;;:+:;::,,;***+,,:::;:;;:;::;;:::::;:,,,,,,,,,,,
,,,,,,,,,,,,:::;::::::;,;;:::::,:??*,,,,::;::::;;::+;:::::,,,,,:,,,,,,
,,,,,,,:,,,,::;::::::;:,;;:::::::+?;,:,,,:::::::;:::;::::::,:,,,,,,,,,
::,,,,,,,,,,;:::::::::::;::::,:,,:*+:::,::::::::::,:::::::,:,,,,,,,,,,
:,,,,,:,,,,,::::::::::,::::::,,:::;*;:::::::::,::::::::::,,,,,,,,,,,,,
,,,,,,,,,,,,:::::::::::,,::::::,,,,::::::::,:::,::::::::::,:,,:,,,:,,,
,,::,,,:,,,,:::::::::::,,::::::,,,,,::::,:::::::::::::::::,,,,,,:,,,,,
:,,,,,,:,,,,:::::::::::,,:::::::::,,:::,,:::::::::::::::::,,,,:,,,:,,,
,,::::::,,,,:::::::::::,::,::::::::::,,::,::::::::::::::::,::,,,,,,,,:
:::::,,,:,,,,::::::::::,::,::::,,,,,:,::::::,:::::::::::::,,::::,,,,,:
::,,::::,,,,,;::::::::::::::::::::::::::::::::::::::::::::,,:,,,:,,,,,
::::,::,,,,,:;::::::::::::::::::::::,,::::::::::::::::::::,,,,:,,,,,,,
:::::::,,:,,,;:::::::::::::::::::::::::::::::::::::::::::,,,,,::,,,,,,
::::::,,,,,,,::::::::::::::::::::::::::::::::::::::::::::,,,,,::,,,,,:
::::::::,,,,,::::::::::::::::::::::::::::::::::::::::::::,,,,,:,,,:,,,
::::::,::,,,,,:::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,:,,,
:::::::,,,,,:,:::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,::::
,::::::::::::,,::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,,:::
::::::::,,,,:,,:::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,,,,
::::::::,,,,,,,::::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,,:
:,:::::::,,,,,,:::::::::::::::::::,:,::::::::::::::::::::::,,,,,,,,,,,
,,::::::,,,,,,,::::::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,
:::::,::,::,,,::::::::::::::::::::::::::::::::::::::::,:::::,,,,,,,,,,
::::::::::::,:::::::::::::::::::::::::::::::::::::::::::::,::,:,,,,,,,
,:::::::::,,,::::::::::::::::::::::::::::::::::::::::::,::,,,,:::,,,,,
:::::::::,,,:::::::::::::::::::::::::::::::::::::::::::::,,:,,::::,,,,
:::::::::,,:::::::::::::::::::::::::::::::::::::::::::::::,:,,,:,::,,:
::::::::,:,::::::::::::::::::::::::::::::::::::::::::::::,,,,,::,,:,,,
::::::::::,::::::::::;:;;;;::::::::::::::::::::::::::::::::,:,::,,,::,
:::::::::::::;:::::::::::;::::::::::::::::::::::::::::::,,,,,,,:,,,:,,
::::::::,::::::::::::::::::::::::::::::::::::::::::::::::,,:,,,:,,:,::
:::::::::,,,,:;:;::;:::::::::::::::::::::::::::::::::::::,,,,:,:::::::
::::::::::,:;:,,:::::::::::::::::::::::::::::::::::::,,:;:,,,,,,::,::,
,:::::::::,;?+:,,,,,,,,,,,,,,,,,,,,,,....,,,,,,,...,,:+**:,,,,,,:,,,,,
::,,,,,,,,:++*+++;::,,,.....,,,,,,,,,.,.......,,:;++++++;;:,,,,,,,,,,,
:::::,,,;++++++++*******++;;::,,,,,,,,,::;;++******+++++++;:,,,,,,,,,,
::::::,:++++++;;;;;;+++***????%%%%%?%%%??????*****+*****+;;*+:,,,,:::,
:::::::++;+++++;+;;;;;;+++++**?***?******+++++****++;++++++++::,,,::::
,,::,,,;**********+;;;;;;++*?*??**+*+*****++++;;;+++++;;;;;;;+;,,,,,,,
,,,,,.;++;;;;;;;;;;;;;;;;;;++++++*++??*;;++*???***+;;;;;;+++++,.,,,,..
,,,,,,:+++;;;;;;;;;;;;;;;;;;++*+;+;;+***????*++;;;;;;;;;+++;;+:,,,,,,,
,,,,,,;;;;;;;;;;;;;;;;;;;;;;;;+?%%%S%?*++;;;;;;;;;;;;;;;;;;;;;::::,,,,
,,,,,,+;;;;;;;;;;;;;;;;;;;;;;;;+*%#S*+++++;;;;;;;;;;;;;;;;;;;;:,,,,,,,
,,,,,,+++++;;;;;;;;;;;;;;;;;;;++++%?*++;;;;;;;;;;;;;;;;;;;;;;+:,,,,,,,
,,,,,,;+;;;;;;;;;;;;;;;;;;;;;;+**%S*+++;;;;;;;;;;;;;;;;;;;;;;;:,,,,,,,
,,,,,,;+;;;;;;;;;;;;;;;;;;;;;;;;+%S*++++;;;;;;;;;;;;;;;;;;;;;;:,,,,,,,
:::,,,:+;;;;;;;;;;;;;;;;;;;;;;;;+?%?*++;;;;;;;;;;;;;;;;;;;;;;;:,::::::
:::::::;;;;;;;;;;;;;;;;;;;;;;;;;+*S%*+++;;;;;;;;;;;;;;;;;;;;;;::::::::
:::;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;*%+;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::
:;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;*?;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*?;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;:::::
:;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;**++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;
:;;:;;;++++;;;;;;;;;;;;;;;;;;;;;;**++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::
::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;%?++;;;;;;;;;;;;;:;:;:;;;;;;;;;;;:;::
;;;;;;;+++;;;;;+;;;;;;;;;;;;;;;+*SS+*?+;;;;;;;;;;;;;;:;;;;;;+;;;;;;:::
;;;;;+;;**+++;;;;+;;;;;;;;;;;;+**%#%?*++;+;;;+;;;;;;;;:;;;+%?::;;;;;::
;;;;;+;;;+++;++;+++;;;;+;;;;;;**?S#S%S%++++++;;;;;;;;;::;;*%+:;;;;;;::
::;;;;+++;;+++++++;;;+;+++;++*%%S###%?*+++++++++;;;;;;;;;;;;;;;;;;;;::
:::;;;+++*+++++++++;+++++++++*?S######S?+++++++++;;;+++++++++;;;;;::::
:::::;;++*?%%%?***+++++++++?%SSSSSSS%%SS%?*+++++++++********+;;;;:::::
::::::::;;;+*?%???***????????*****+++***??%????****?%%??**+;;;::::::::
::::::::::::::;;;;;;+**+;;;:;:::;;::::;;;;;+*+***++;;;;:::::::::::::::
::::::::::::,:::::,,::::::::::::::::::::::::::::::::::::::::::::::::::

...,,.,,......,......,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,.............,,...,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,
,,.............,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,
...........,..,,,:,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,
..........,.,,,,,,,,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,,,,,
.,,..,.....,,,,,,,,::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,::::::,,,,,,,,
..........,,:,,,,:::::::::,,,,,,,,,,,:,,,,,,,,,,,:,,,,,,,,:,,:::,,,,,,
..........,,,,:::::,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,::,,:::,,,,,
..,......,,,,:::,,:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,:,:::::::,,,,
...,.....,,,::,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,:::,::::,,,
......,.,,,::,::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,:::,:::::,,
....,..,,,::,:::,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::,:::::,,
.,......,:,,::,,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,:::::::,::,,
.....,..::,::,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,::::::::::,,
.......,:,::,,,::,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,::,:::::::::,
.......,:::,,,::::::::::,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,:::::::::,:::,,
.......,::,,:::::,,,,,,,,,,,,:;+++;;:,,,,,,,,,,,,,,,,,:::::::::,,:::,,
.......,::,,:::,,,,,,,,,,,:;;;;;;;;+++;:,,,,,,,,,,,,,,,:::,,::::,,::,,
.......,:,,::::,:,,,,,,,:;;;;;;;;;;;;;;;;;:,,,,,,,,,,::::::,,,::,::,,,
.......,:,::::,:,,,,,,;+;;;;;;;;;;;;;;;;;;;;:,,,,,,,,,:::,::,,::,:,,,,
.......,:,:::,::,,,,:;+;;;;;;;;;;;;;;;;;;;;;+;:,,,,:,,,::,::,::::,,,,,
.......,,,::::::,,,;+++;;;;;;;;;;;;;;;;;;;;;;++;,,,::,,,,,,:,,::,,,,,,
........,:::,::,,,;++;;;;;;;;;;;;;;;;;;;;;;;;;;+;,,,::,,,,,::,::,.,,,,
........,:::,:,,,;++;;;;;;;;;;;;;;;;;;:::::;;;;;++,,::::,,,::::,,,,,,,
.........:::,:,,;+;;++**++;;;;;;;;;;;;++*???***+;++,,::::,,:::,.,,,,,,
.........,::::,:+++*????%%??*+;;;;;;++*????*****++*;,,:,:,,::,,.,,,,,,
..........::,,,;++++;;;;;;++++;;;;;;++++;;;;;;;;++;+:,:,::,:,...,,,,,,
..........,:,,:+;;;;;;;;;;;***+;::;++**+;;;;;;++;;;++,,:::,,.....,,.,,
...........,,,:;;;++**+++*?%?++;;:;+++????****+;;;;;+:,:::,.....,,,,,,
............,,:;;;;;+???*???**+;;;;;++**??????+;;;;;+;,:,,.......,,,,,
.............,:;;;;;;;;;;;+++++;;;;;;;;+;;;;;;::;;;;;;,,........,,,,,,
..............,;;;;;;;;;;;;;;;;;;;;+;;;;;;;;:::;;;;;+:..........,,.,,,
..............,;;;;;;;;;;;;;;++;;;;;++;;;;;;:;;;;;;;+,.........,,,,,,,
...............:;;;;;;;;;;;;++;;;;:;++;;;;;;;;;;;;;;;,...........,,,,,
...............,;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;+:.............,,,,
................:;;;;;;;;;;;;++*;;+*+;;;;;;;;;;;;;;+,............,,,,,
................,;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;.............,,.,,
.................:;;;;;;;;;;;;+;;;;;++;;;;;;;;;;;;+,................,,
..................:+;;;;;;;;+++++;;+++++;;;;;;;;;+:...............,,,,
..................,;+;;;;;;++++++*++++*++;;;;;;;+;,.............,,,,,.
...................,;+;;;;;++*+;+%%+;++++;;;;;;;+:...................,
....................,;+;;;;;+++;;+*+;+++;;;;;;;;+;..................,,
.....................:+;;;;;++++;;;++++;;;;;;;++++,....,,............,
....................,;+;;;;;;;;;+++++;;;;;;;+++++*+;;;+**:............
...................,;+++;;;;;;;;;;;;;;+++;+++;+++++*%S%??;,,..........
................,;*++++;;;;;;;;;;;;;;+;;;+++;++++++++%SSS+,:,,,,,.....
............,,,:%%*+++++;;;;;;;;;;;;;;;;+;;;;++++++++*%%S+,::::::,,,,,
........,,,,:::+S+;+++++;;;;;;;;++;;;;;;;;;;;++++++++*?%S;,:::::::::::

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::,,,,,::,,:,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::,,,,,,,,,,,,,,:,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,:::::::::,,,,,,:,:,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,:::::::::,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,:,:::::::,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::,,,::,,,::::::::::,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::,,,,,,:::::::::::,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,,::::::::::,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,:::,,,,,,,,::::::::::,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,:,,,,,,,,::::::::::::,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,::::::::::::,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,:::::::::::,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,,:::::::::,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::,,,,::;;:,,,,:::::::::,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::;;;+++++;:,,::::::::,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::;++++++;;+++++;:::::::,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;+**+++;;;;+++++++::::,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:++******+;+++++++++::,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+++***??+++*?*****+:,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:++;+****+;+???**++;,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+++;;;++;;+++*++++,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:++++++++;;+++;;++:,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,;;;+++++++++++++++++:,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,:::::::::::+*++++++**********+;,.,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,::::::::::::::++++++++++++**++++*;::,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,::,:::::::::::::;++++++++++++++++***?%?,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,::::,,,,::::::::::;+++++++++++++++++***%*::,,,,,,,,,,,,,,,,,,,
,,,,,,,,:::,:::,::,:::::::;++++++++++++++++++*?%;::::::,,,,,,,,,,,,,,,
,,,,,,,::::,:::,,:,,,,:::::+;;;;+++;;;;++++++*?+::::::;::,,,,,,,,,,,,,
,,,,,,,::::,::::,:,,,,,,,,,;;;;;;;;;;;;;;;;;++;::::::::::::,,,,,,,,,,,
,,,,,,::::::::::,,,,,,,,,,,:;;;;;;;;;;;;;;;;;:::::::::::::::,,,,,,,,,,
,,,,,,:::,::::;:,,,,,,,,,,,,:;;;;;;;;;;;;;;::::::::::::::::::,,,,,,,,,
,,,,,:::::,:;;+:,,,,,,,,,,,,,;;;;;;;;;;;;:::::::,:::::::::::::,,,,,,,,
,,,,,:::::::;+;::,,,,,,,,,,,,:;;;:;;;;::,::::,,:::::::::::::::,,,,,,,,
,,,,,:::,::;;:::::,,,,,,,,,,,,:;;;;::,,,,,,,,,::::::::::::::::,,,,,,,,
,,,,,::,,::;::::::,,,,,,,,,,,,,:;::,,,,,,,,,:::::::::::::::::::,,,,,,,
,,,,,::,:::;::::,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::::::::,,,,,,,
,,,:,,:,::;;:::,,,,,,,,,,,,,,,,,,,,,,,,,::::::,,,:::::;::::::::,,,,,,,
,,,,,:::,:;;::::,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,::::;;:::::::::,,,,,
,,:,,:::::;;:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,:::+*;+;:::::::::,,,,,
,,:,,:::::;+:::::::::,::,,,,,,,,,,,,,,,,,,,,,,:::::;+++;:::::::,:::,,,
,::,,,:::;;+:::::::::::::::::,,,,,,,,,,,,,,::::::::+;*+;;::::::::::,,,
,:::,,::::;*;::::::::::::::::,,,,,,,,::::::::::::::;:++;;;::,::,::::,,
,::::,:::;;*;:::;;;;:::::::,,,,,,,,,,:::::::::::::::,++;;;;::,:,::::,,
,::::::::;+++;:::;;;;;;;;:::::::::::::::::::::::::::,;+;::::::,:::::,,
,,,,,,::,::;+;;:::::::;;;;;;;;;;;;;;;;::::::::;;;:,,,:+;;::::::,,::::,
,::::::::;;;++;;::::::::::::::::::;;;;+;;;;;;+++;:,,,,+;;::,::::,:::::
::::,,,,,::,;+;;:::::,,,,,,,,,,,,,::::;;;;;;;;::;;:,,,;+;::::,,:,,::::
::::::::::::;;;;::::::,,,,,,,,,:::::::::;;;;;;;;;;;:,,:;;;;;::::::::::
::::::,,,,,::;+;::::::,,,,,,,,,,,,,,,:::::::::;;;;;:,,:;+;;:::::::,:,:
,:::::,,,,,,,;+;:::::::,,,,,,,,,,,,,,,,,:::::::;;;;;:,;+;;;;::::::::,,
::::::::,,,,,:;;;;;::::::::::::::::;;;;;;;++++;;::::;:+;;;::::::::::::
::::::::,,,,,,;++;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::;;::::::::,::,:,,,
::,:::::,,,,,,:+++;;;;;;;;;:::::::::::::,,:::::::::;+;;:::::::,,:,:,,:
:::,:::::,,,,,,:++;;::::::::::,:::::::::;;;;;;:::::;+;::::,,,:::,,:,,,
::::,:::::,,,,,,:+;;::::::::::::::;;;;;;;;;::::::::;;:::::,,:,:::,:,,,
:::::,:::::,,,,,,;++;;;;:;;;;;++++;;;;::::::::::::;+;::,,::,,,,::::,,,
:::::::::::,,,,,,,:+++;;+++++;;;::::::::::::::::;;*;::,,,,,,,:,::::,,,
::::,::::::::,,,,,,:+++;;;;;:::::::::::::::::;;*??+:,,,,,::::::::::,,,
:::,::::,:::::,,,,,,:;+;;;:::::::::::::::;;+**???;,,,,,,,,,:;;:::::,,,
:::::::::::::::,,,,,,,;++;;;;;;;;;::::;;;+++++++:,,,,,,,::;++;:::::,,,
::::::::::::;:::,,::;;;++++++;;;;;;;;;+++****+;:,:,:::,,,:+;;+;::,::,,
::::::::,,,;++::;+++++++***+++++++++*?%?????*;;;;::,,,,:+;++++::::::::
,,,,,,,,,,,+++;**++++++++++++;;+*????%*?****++++++*++;:,++;;;;;,,,,,,,
,,,,,,,,,,,+*?**++++++++++++++;;;+*?%***++*+++++++++***;;;;;;;;,.,,,,,
,,,,..,,,,,;**+++++++++++++++++;;+++*???++*+;+++++++;;+*;;;;;;;:,,,,,,
,,,,,,,,,,,;+++;++++**+;*+;**+++;;++*?S?+++++++;++++;++;;;;;;;;;,,,,,,
,,,,,,,,,,,+++;;;+++++*+;+*;+*;+;;;;+*?*+*+;*+;++++;++;;;;;;;;;;;:,,.,
,,,,,,,,,,,,;;;;;;;+++++++++++;;;;;;;+??**+*+;+++*;++;;;;;;;;;;;;;:,.,
,,,,,,,,,,,,++;;;;;;;;;;;;;;;;;;;;;;;;+??***+*+++;++;;;;;;;;;;;;;;;:,,
,:::::::::,:++;;;;;;;;;;;;;;;;;;;;;;;;;%%*?+**;*+;;;;;;;;;;;;;;;;+;;;:
::::;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;*??**++*+;;;;;;;;;;;;;;;;;*+;;;
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;;+S?*?+*+;;;;;;;;;;;;;:;;;;+*;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;:;;;;;?%??*+;;;;;;;;;;:;;;:;;;;;++;;
;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;:;;+;;+S?+++;;;;;;;;;;;;;;;:;;;;;;;;
;;;;;;;;;;;;++;++;;;;;;;;;;;;;;;;;;;++++*%?++++;;;;;;;;;;:::;;;;;;;;;;
:;;;;;;;;;;;++++;;;;;;;;;;;;;;;;;;;;;**+?%*++++;;;;;;;::::::;;;;:;*+::
;;;;;;;;;;;;;++;++++;;;;;;;;;;;;;;;++++?S%?*+++;;;;;;;;;;:::::;::+%+::
;;;;;;;;;;;;;+++**+;;;;;+;;;;;;;;;+++*?%S%?*+++;;;;;;;;;;;;::;::;;;;;;
:::;;;;;;;;;;++;+;;;;+++++;++;;+++++?SSSS%?*+++;;;;;;;;;;;;;;;;++++++;
::::::;:;;;;;;++;;;+++++++++++++++*%SSSSSS*++*+++;;;;;;;;;;;;;;;+++++;
::::::::::;;;++++**?*+***++++++*?%%%%SSSSS?*?*+++++++;;;;;;;;;+++++++;
::::::::::::;;;+++*??%%?%%%%%????????%%%%%S%%??*++++++++;;;;;;++**++;;
::::::,:::::::;;;;+++****???***************?????*++++++++++++++*++;;;;

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*++;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;;;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,:;;;::::::::::::::::*******???????***????????*?????*??????**********
....,,,,,,,,,,:,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Balancing the Chakras & Coresponding Organs

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::;;;;;::::::::;;;:::::::::::::::::::::::::
::::::::::::::::::::::::::::;;;;;::::::::::;;;::::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;:::::::::::;;;;:::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;::::::::::;;;;;:::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;::;;::::::;;;;;:::::::::::::::::::::::
:::::::::::::::::::::::::::;;;::;+++++;:::;;;;;:::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;+++++++++;:;;;;::::::::::::::::::::::::
:::::::::::::::::::::::::::;;;****++++***+;;;:::::::::::::::::::::::::
::::::::::::::::::::::::::::;+*?*??+*??***;;::::::::::::::::::::::::::
:::::::::::::::::::::::::::::+***??++??*++;:::::::::::::::::::::::::::
::::::::::::::::::::::::::::,:++++*++*++++:,::::::::::::::::::::::::::
:::::::::::::::::::::::::::::,+*+*****++++,:::::::::::::::::::::::::::
:::::::::::::::::::::::::::::,:+*********:,,::::::::::::::::::::::::::
:::::::::::::::::::::::::::,,,,;*********;,,,:::::::::::::::::::::::::
::::::::::::::::::::::::::::::;************:::,::,::::::::::::::::::::
,:::::::::::::::::::::;;;;;;;;;***++++*****;;;::::,:::::::::::::::::::
::::::::::::::::::::;;;:;;;::;;;**+++++++*+:;:;;;::::,::::,::,:::,::::
:::::,,,:,,,:::::;;;;;;:::::::::;+++++++++;:::;::;;;:::,,,::,,,,:::,::
:::::::,,,::::::,::::;:::::::::::;+++;;;+;::::::::::::::,,,,,,,,::,,::
::::::::::::::::::::::::::::::::::;;;;;;;::::::::;;;;::::,,,,,,,:,,,::
:::;;;;::::::::::::::::::::::;+++++++++;:::::::::;;;::::::,,,,,,,,,,::
::::::;;;;;:;;;;;;:::::::::::+*+++++++++:::::::::;;+;:;::::,,,,,,,,:::
:::::::::::::::::;+++++;;;;;;**+++++++*++;;:::::::;+;;;:::::,,,,,,,,::
::::::::::::::::,,:++++++++++*++*+++*****;;;;;:::;;;*;;;::::::,,,,,,::
::::::::::::::::::::++;+++++++*********?*;++;:::::::++;;;;:::::,,,,,:,
,:,,:::::::::::::::,:+;;;;;;;;++++***++++;;+;::::::::;;+;;;:::;::,,,,,
:::,:::::::::::::::::;;;;;;;;;;;;;;+++++***++;::::::::::::::::;;;:,,,,
::::::::::::::::::::::;;;;;;;;;;;;;;;;;+++*+++;:::::::::::::::::;;,,,,
,::::::::::::::::::::::;;;;;;:::::;;;;;;;;+++++;;;;;;:::::::;::::::,,,
,::::::::::::::::::::::;;;;:::::::::::;;;;;;;++++:::;;;;;;:::;::::::,,
:::::::::::::::::::::::;;;;::::::::::::::;;;;;;+;::,,::;;;;;;;;;;;:,,,
::::::::::::::::::::::::::::::::::::;::::::;;;;;;::::,,,,::::;;:::,,,,
,::::::::::::::::::::::::;;:::::::::::;::::::;;;;;::::,,,,,,,,,,,,,,,,
:::::::::::::::::::::::;::;;:::::::::::;:::::::;;:::::::,,::,,,,,,,,,:
:::::::::::::::::::::::;;;;;;;::::::::::;;;;::::;;:::::::::,,,,,,,,,,,
:::::::::::::::::::::::;;;;;;;;:::::::::::::;;::::;:::::::,,,,,,,,,,,,
:::::::::::::::::::::::;;;:::::::::::::::::::;;;;:::::::::::::,,,,,,,,
,:::::::::::::::::::::;;;;;;;;;;::::::::;;;;;;;;:::::::::::::::::::,,,
:::::::::::::::::::::;;;;;;;;;;;;;;;:::::::::::::::::::::::::::::::,,,
:::::::::::::::::::;;++;;;;;;;;::::;;;:::::::::::;;;;;::::::::::::,,,,
::::::::::::::::::;++++++++++++;;;;;;;;;:::;;++++*++++;:::::::::::::::
::::::::::::::::::;++++++;;;;;+++++;;;;;++++++;;;;;;++;;:,:,,,,,,,,,,,
,,,,,,,,,,,,,,,,,:+++;;;;;;;;;;;+***+***+++;;;;;;;;++++:,,,,,,,,,,,,,,
,,,,,,,,,,,,::::::;+;++;;;;;;;;;;+*?%%?*++++;;;;;;;;;;;;,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,:,:+++;;;;;;;;;;;;+++?%+++++++;;;;;;;;;;;,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,;+;;++;;;;;;;;;;++??++++;;;;;;;;;;;;;;,,,,,,,,,,,,,,
,,,,,::,,,,:::::::;+;++;;;;;;;;;;;;+*?+++;;;;;;;;;;;;;;;:;;;;;;;::,,,,
::::::;;::::;;;;;;;;;;+;;;;;;;;;;;;;*?+++;;;;;;;;;;;;;;;;;;;;;;;;;:,,,
:::::::;;;;;;;;;;;;++++;;;;;;;;;;;;;++;++;;;;;;;;;;;;;;;;;;;;;;;;:::,,
:::::::;;;;;;;;;;;++++++;;;;;;;;;;;;+*+++;;;;;;;;;;;;;;;;;;;;;;;;::::,
::::::::::;;;+++++++++;++;;;;;;;;;;;**++;;;;;;;;;;;;;;+;;;;;;;;;::::::
:::::::::;;;;+++++++++++++;;;;;;;;;+?**++;;;;;;;;;;;;++;;;;;;;;:::::::
:::::;:::::;;+++++++**++++++++++;;+*S%?*++++;;;;;;;;;++;;;;;;;;;;:::::
::::;:::::;;;;;+++++++++++++++++++*%SS%*++++++;+;++++++;;;;;::::::::::
:::;:::::::::;;;;;++******++++++**%SS#SS?+++++++++****++;;;;::::::::::
::;;;;:::::::::::;;;+**???*****????????????*********+;;;;:::::::::::::
:::;**::::::::::::::::;;;;;;;+;;;;;;;;;;;;++++++;;;;::::::::::::::::::

8) Sitting in Rock Pose, place hands in Bear Grip. One palm faces out from the chest with the thumb down. Place the palm of the other hand facing the chest. Bring the fingers together. Curl the fingers of both hands so the hands form a fist, where the fingers of one hand are hooked around the fingers of the other hand. The arms keep a steady pull at the heart. Move your elbows up and down, quickly. 11 minutes.

9) Remain sitting on your heels, place your palms on your thighs and begin inhaling, turning your head to the left, and exhaling, turning your head to the right. 3 minutes.

,,,,,,,,,,,:,,,,::::::::::::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,:::::::::::::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,:,,,,,::::::::::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,:::,::::,:,::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,:,,::::::::::::::::::::::::::::;;::::::::::::::::::::::
,,,,,,,,,,,,,,,:,:::::::,::::::::::::::::::::::;;;::::::::::::::::::::
,,,,,,,,,,,,,,:,:::::::,:::::::::::::::::::::::::;;:::::::::::::::::::
,,,,,,,:,,,,,,,::::::::::::::::::::::::::::::::::;;:::::::::::::::::::
,,,,,,,,,,,:::::::::::::;:::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,::::::::::;::;:::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,:::::::::::;:;:::::::::::::::::::::::::::;:,::::::::::::::
,,,,,,,,,,,,,:::,:,:,::;;;:;:::::::::::::::::::::::::+*:::::::::::::::
,,:,,,,,,,:,,,::::::::;;;:;;:::::::::::::::::::::::;+**;,:::::::::::::
,,,,,,,,,,:,,,::,,:,::;;;;;;;;;::::::::::::::::::;+++++;,:::::::::::::
,,,:,,,,,,,,::,,:,,,,,:;;;;;;;::;;:::::::::::::;+++**++;,:::::::::::::
,,,:,,,,,,,,:,,,,::::,::;;;;;:;;;::::::::::::;+++**??*+;::::::::::::::
,,,,,,,,,,,,,,,,,,,,,:,,::;;;;;;;;::::::::;+++++*****+:,::::::::::::::
,,,,::,,,,,,,,,,,,,,,,:,,,:::;;;;;;:::;;+++++;;++*?*++:,::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;++++++++++;;+++++++:::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:****+++++++++++++++++*+++;,:::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:****+++++++++++++++++**+::,:::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,+++*++++++++++++++++***+,,,:,,::::::::,::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,;++++++;;+++++++++++***+:,,,,,,,::::::::,:
,,,,,,,,,,,,,,,,,,,,,,,,,,,;+++++++;++++***++++++*;,,,,,,,,,:::::,,::,
,,,,,,,,,,,,,,,,,,,,,,,,,:;++++++++;+++**?%%*+++++:,,,,,,,,:::,,,,,:::
,,,,,,,,,,,,,,,,,,,,,,::+*+++++++++;+++**?%S*;;;;;;;;;:::,,,,:,,,,,,,:
,,,,,,,,,,,,,,,,,,::::::+;+++++++++;++++**?%+;:::;;;;;;;;;::,,,,:,,,,,
,,,,,,,,,,,,,,::::::::::;+++++++++++++++++*%;::::::;;;;;;::::,,,,,,,,:
,,,,,,,,,,,::::::::::::,;+++;;;;++++++++++++:::::::;;:::::::::,,,,,,,,
,,,,,,,,,::::::::::,:::::++;;;;;;+;+++;;;;;;:::::::;:::::::::::,,,,,,,
,,,,,,,,::::::::::::::::::;;;;;;;;;;;;;;;;;::::::::::::::::::::,,,,,,,
,,,,,,,::::::::::::::::::::;;;;;;;;;;;;;;;:::::::::::::;::::::::,,,,,,
,,,,,,,:::::::,,,:::::::::,::;;;;;;;;;;;;:::::::::::::;;:;::;:::,,,,,,
,,,,,,,:::::::::,,::::,,::::::;;;;;;;;;;::::::::::::::;;;;::::::,,,,,,
,,,,,,:::::;::;::::,,,,,,:::::::;;;;;;:::::::::::::::::;+;:;::::,,,,,,
,,,,,,::::::::;;:;:::,:,,,,::,:,::;;;::::::::::::::::::;*:;::::::,,,,,
,,,,,,::::::::;+:;:::::,,,,,,:,,,::::::::::::::::::::::::;;::::::,,,,,
,,,,,,::::::;;;*;:::::::::::,,,,,,,,:::::::::::::::::::::++::::::,,,,,
,,,,,,::::::;;;;:::::::::::::,:,,,,,,,::::::::::::::::::++;::::::,,,,,
,,,,,,::::::;+;:::::::::::::::,::,,,,:::::::::::::::::::++:::::::,,,,,
,,,,,,::::::;;*+::::::::::::::::::::::::::::::::::::::::;+:::::::,,,,,
,,,,,,::::::;;+*::::::::::::::::::::::::::::::::::::::::;;;:::::::,,,,
,,,,,::::::;;;;*;:::::::::::::::::::::::::::::::::::::::+;;;::::::,,,,
,,,,,:::::::;;;*+:::::::::::::::::::::::::::::::::::::::++;;::::::,,,,
,:,,,:::::::;+++:;:::::::::::::::::::::::::::::::::;:::;*++:::::::,,,,
,:::,::::::::;+*:::::;;;;;;::::::::::::::::::::::::::::+?+;::::::::,,,
:::,,:::::::;;+*:,:::;;;;;;::::::::::::::::::::::::::::??;::::::::,,,,
,,:,:::::::;;;;+,,::;;;;;:::::::::::::::::::::::::::;:;?;:::::::::,,,,
:::::::::::;;++*+::;;;;;::::::::::::::::::::::::::::;:;+++++;;;;::,,,,
::::::::::::;;++*;;;;;;:::::::::::::::::::::::::::::;;;*?+;::::::;:,,,
::::,:::::::;++*++;;;;;::::::::::::::::::::::::::::::;+*+:::::::::::,,
:::::;::::::::;;::;;;;:::::;:::::::::::::::::::::::::+?+:::::::::::,,,
:::::;:::::::::;+:;+;;::;;;;:::::::::::::::::::::::::+?;::::::::::,,,,
::::::::::::::,:;;*+;::;;;;;:::::::::::::::::::::;;;;++:::::::::::,,,,
:::::::::::::::,:;*+:;;;;;;;;;:::::::::::::::::::;;;++;:::::::::::,,,,
::::::::::::::::::;+;+;;;;;;;;;;;;::::::::::::;:::;+*;::::::::::::,,,,
:::::::::;::::::,,:++;;::::::::::::::::::::::::::;;+*;::::::::::::,,,,
:::::::::::::::,,,,;*;;::::::::::::::::::::::::::;+*;:::::::::::::::::
::::::::,:::::::,,,,;;;::::::::::::::::::::::::::;*+:::,,,:::::::,::::
::::::::::::::::::,,,;+;;;;;;;;;::::::;;;;;;;;;;;++::,,,,::::::,:::,,,
:::::::::::::::::::::,:++;;;;;;;;;;;;;;;;;;;;;++*+;:,,:,::::::::::::::
:::::::::::::;;:::::::,:;+;;;;;;;;;;;;;;;;;;;++*+:::::::::::::::::::::
:::::::::::;+++::::::::,,::::::::::;;;;;;;;;;++*;:::::::::;;;+;:::::::
::::::::::;*****;::::::;;++;;:::::::::::::;;++++;::::::::+++++;;::::::
:,,,,,,,,,;+++***+::;+++++*++*++;;;;;;;;;;++***?*;+;,:::;+;;;+;+;:,:::
,,,,,,,.,;+;;;;++*;+*++++++++++****++***?******++***++*;;+++++++:,,,,,
,,,,,,,,,;+;;;;;+++++++++++++*++*%???%%?+;;+*+++++++++++++;;;;;;:,,,,,
,,,,,,,,,:;;;;;;;++++++++++++*++++?%S%*++++**+++++++++++;;;;;;;;;,,,,,
,,,,,,,,,;;;;;;;++++*++++**++?+++++*%*++++**++++++++++++;;;;;;;;;,,,,,
,,,,,,,,,;+;;;;;;+++*++++**+*%*+++*?%*++++**+++++++*++++;;;;;;;;;,,,,,
,,,,,,,,,;;;;;;;;;++*++*++?++??++++?%**+++**+*;+*;+*+++;;;;;;;;;;,,,,,
,,,,,::::;;;;;;;;;;+*+;*++?;+++*+++*?*+++*?++++*++*+;;;;;;;;;;;;;,::::
:::::::::;;;;;;;;;;;;;+*+++++;;;;++*S?*+++++*++*++;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;::;;;;;;;;;;;;*%+;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*?;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;?*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+?+++++;;;;;;;;;;;;;;;;;;;;;+;;;;;;;
;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;+%*++;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+S*++;;;;;;;;;;;;;;;;;;;;;++;;;;;;;;
;;;;;;;;;+?*++;;;;;;;;;;;;;;;;;*????*?*+;;;;;;;;;;;;;;;;:;++++;;;;;;;;
;;;;;;;++;++++++;+;+++;;;;+;;;;+**SS%?*++++;;;;;;;;;;;;;:;++*+;;;;;;;;
;;;;;;;;*++++++++++++++++++++++?%SS#S%%*++++++;;;;;;;;;++;;;;++;;;;;;;
::;;;;;;;+++++++++++++++++++++*%####S%?*++++++++;;;++++++++*+++;;;;;;;
:::;;;;;++******++++++++++++**?SSSSSSSSS?+++++++++++++++++**+++;;;;;;;
:::::::;;;;+*?%%??*********?%%%%??????%%%?**++++++++++*****+++;;;;;:::
:::::::::::::;;++++*********+++++++++++****????*****??**++;;;;;:::::::
:::::::::::::::::::::;;;;;:::::;;;;;;;;;;;;;+++++++;;;;;::::::::::::::

10) Come sitting in Easy Pose and bring the hands up to the face with the thumbs pressing on the temples. The fingers will be about 2 inches from the face. Roll the eyes up to the Third Eye Point, creating pressure. Now chant, Har Wahe Guru, Har Sat Nam. This mantra allows you to feel no pain at the time of death. 5 minutes.

11) Prepare to sit on your heels, but let your hips rest between your heels, touching the ground. Relax back down on your back with your hands by your sides. Do this as long as possible. Do not do so long that any part of your body falls asleep.

:::::::::::::::::::::::::::::::::::::::::::::::::::;;;;;;;;;;:;;;;;;;;
:::::::::::::::::::::::::::::::::::::;:::::::::::::;;;;;;;::::;;;;;;;;
::::::::::::::::::::;:::::;;;;;::::::;;;;:::;;:::::::::;;;:::::;;;;;;;
::::::::::::::::::;++;:::;;;;;;::::::;;;;;;+++;:::::::::::::::;;;;;;;;
:::::::::::::::::;++++;:;;;;;;::::::::;;++++++++;:::::::::::::;;;;;;;;
::::::::::::::::;+++++;:+;;;;::::::::;;;+*+++++*+:::::::::::::;;::;;;;
::::::::::::::::++++++;:+;;;;::::::::;;;+*+++++++;:::::::::;:;;;::;:;;
:::::::::::::::;;;+;;+;:+;;;:;;++;;:::;;+*;+++++++;::;:;:::;:;;;:;;;;;
::::::::::::::;+;+;;;+;:;;;;++++++++;:;;++;++++++++::::;::::;;;;;;;;;;
::::::::::::::;+;;;;;;+;+++***+++++**+++++++++;++++;::::::::;;;;;;;;;;
:::::::::::::;;+++++++;::;+***?*+*?****+;;;+++++++++;;;:::::;;;;;;;;;;
:::::::::::::;;;+*+;::::::;***?*+*?**++::::::;;+*+;;;++;::::::;:;;;;;;
::::::::::::::;;;;:::::::::+++*++*+++*;:::::::::;;+++;;;;;:::;:::;;;;;
::::::::::::;;;::::::::::::+*******++*;:::::::::::;+*;;;;;::::;::;;;;;
::::::::::;;;:::::::::::::::+********;::::::::::::::;;;;;;:::::::;;;::
:::::::::;;;::::::::::::::::;***++****;;::::::::::::::;;;;;;:::::;;:::
::::::::;;:::::::::::::::::;**********++++;;;++;;++;:::;+;;;;;;::;;:::
:::::::;;:::::;+;;;;;;;;;;;;***++*+***;;++++++++++++++++++;;;;;;;:;;::
::::::;;;;;;;;;;+;;;;;;;;;;;+**+++++*;;;;;;;++++*++++++++++;;;;;;;;;;:
:::::;;++;;;;;;;;+:;:::::::;:+++++++;:;;;;;;;;;++;+++;+++*+++;;;;;;;::
;;;;;+;;;;;;;;;;;+;:::::::::::;++++;:::;;;;;;;;+;+;+++++++++++;;;;;::;
;;;;;;;;;;;;;;;;;;;::::::::::::;;;;::::;;;;;;;;;;;++++++++;;;;;;::::::
:::::::;;;;;;;;+;;;;::::::::::::;;:::;;;;;:::;;;;+++;;;;;:::::::::::::
:::::::::::::::;++;;;::::::::::::::::;:;;;;::;;;;;;:::::::::::::::::;;
:::::::::::::::::;;;;;;:::::::::::::::::::;;;;;;;:::::::::::::::::::;;
::::::::::::::::::;;;;;;::::::::::::::::::;;;;;;:::::::::::::::::::;;;
:::::::::::::::::::;;;;;;::::::::::::;;;;;;;;;;::::::::::::::::::::;;;
::::::::::::;;;;;;;;;;;;;;;;;;;:;:;;;;;;;;;;;;;::::::::::::::::::::;;;
::::::::::::;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;;;;:::::::::::::::::::::;;;
::::::::::::;;;;;;;;;;;;;;;;;;:::::::::;;;;;;;::::::::::::::::::::::;;
::::::::::::;;;;;;;;;;;;;;;;;:::::::::;;;;;;;;::::::::::::::::::;:::;;
::::::::::::;;;;;;;;;;;;;;;;;:::::::::;;;;;;;;::::::::::::::::::::::::
::::::::::::::;;;;;;;;;;;;;;;;::::::::;;;;;;;;;:::::::::::::::::::::::
:::::::::::::;;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;:;:::::::::::::::::::::::
::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::::::

12) Then relax on the back. 11-62 minutes. Comments: You must stimulate your Navel Point once a day. If you do Breath of Fire, it will cleanse your lungs, make them strong, you will have deep breathing all day, you will have good oxygen in your bloodstream, and you will be young and healthy for a long time. If you do it 5-15 minutes every day, it is the best way to keep the blood purified. It’s a direct blood purification system.

,,,,,,...............,,,,,,,,,,,,,,,,,,,,,,,,::::,,:::::::::::::::::::
,,,,,,,::::;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,::::::::::::::::::
....,,:+**++*++,,,,,,,,,,,,,,,,,,,,,,::,:::,::::::,,::::::::::::::,,,,
..,,:::;;+*++++,..,,,,::::::::::::::::::;;;;;;;;;;;;;;::::::::::,,,,,,
..,::;;;;;+*****+;;:::;;;;::;:;::;::::;;;;;;;;;++;+++++++++;;;;;:,....
.,::;;;;;;;+???*;::;;;;;;;;;;;+;;;;;;+;++;+++++++++++++;;+++++++;;;,,,
.,:;;;;;;;+*?++;:::;;;;;+;++++*++;;++******+****++++++++++;;;;;++++;,,
,,,:;;;;+++**;;;;;;;:::;;;++++*?*?**???*?********+++++++++++++;;;;;;,,
,,,,,,:::::;;;;;;;;;;;;;;;;;;;;;+??%%%%???**++++*****************++;;:
.........,,,,:;;;;++++++++++++;;;;;;++*?**??*****+*++********+++++++;:
..............,,,,::::;;;;++;+++++++++***?****??***?????????*****++;:,
....................,,,::,,::::;;;;;++**??????****+**************+;:::
,,,.........,.................,,,::::::;;;;++***++;;;;;;;;;;;;;;;:::::

Yogi Bhajan • July 17, 1984

The Teachings of Yogi Bhajan ©2008

Page 196

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Being Human: Balancing Heaven and Earth

Posture: Sit in Easy Pose with a straight spine. Mudra: Right arm is up with the right elbow and forearm on the same plane as the shoulder. The right arm makes a perfect 90 degree angle and the palm faces down toward the Earth. The left hand is parallel to the right with the palm facing the sky. Keep the fingers together and very stiff and tight throughout. Eyes: Eyes are at the tip of the nose.

#################################################################S####
#################################################################S####
#############################################S#S#################S####
#############################################S#SS################S####
###############################SSSSSS####S##SSSS##SS##S#SS#####S#S####
###############################SSSS#S####S##SSSS##SS#SSSSSS#SSSSS##SS#
#############################SSS#SSSSS##SS#SSSSSSSSSSSS##S#SSSSS##SSS#
#############################SSSS########SSSSSSSSSSSSSSSSSSSSSSSSSSSS#
###################SSSS###SSSSS#S%?+;++*%S#SSSSSSSSSSSSSSSSSSSSSSSSSS#
##########SS#####SSSSSSS##SSSS#%;:,,,,..,:?#SSSSSSSSSSSSSSSSSSSSSSSSSS
############S###SSSSSSSSSSSSS#%;::,,;+,..,,*#SSSSSSSSSSSSSSSSSSSSSSSSS
##S##S######S###SSSSSSSSSSSSS#?;::::;;,,.,,;SSSSSSSSSSSSSSSSSSSSSSSSSS
#####SS####SS###SSSSSSSSSSSSS#%+;;++;;;;:,,+SSSSSSSSSSSSSSSSSSSSSSSSSS
#####S####SSSS##SSSSSSSSSSSSSSS?+?*++++++;:%#SSSSSSSSSSSSSSSSSSSSSSSSS
#########SSSSS#SSSSSSSSSSSS##SSS?**?*+?**+?#SSSSSSSSSSSSSSSSSSSSSSSSSS
SS#SSS##SSSSSSSSSSSSSSSSSSSSSSS#%*+*+++++*SSSSSSSSSSSSSSSSSSSSSSSSSSSS
#S#SSS#SSSSSSSS#SSSSSSSSSSSSSSSSS****++++%SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SS###SS##SSSS#S#SSSSSSSSSSSSSSSS#%***+++?#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSS#S###SSSS#S##SSSSSSSS#####SSSS?**+++?SSSSS###SSSSSSSSSSSSSSSSSSSSS
##S######SS#S##SSSSSS###SS%???*****+++;;++++++*?%SSSSSSSSSSSSSSSSSSSSS
########S#SSS#SS####S%?+;;;::;;;++++;;;;;;;;:::,:*SSSSSSSSSSSSSSSSSSSS
####S##########SS%?*+;;;::;:::::;;;;;;;;;::;,:::::;SSSSSSSSSSSSSSSSSSS
#####S###S%?***+;;:::;;+;;;::::::::;;;::::::,,,:;::+SSSSSSSSSSSSSSSSSS
#######S?**++;;;;;;;;;;++;;:;:::::::::::::::,,,:;:::?#SSSSSSSSSSSSSSSS
#####S?*++++++++++++++*??;+;;;:::::::::::::,,,,:;;:::?S%?****%%SSSSSSS
#####%*++**?*%%%%%%SSSS#S+;+;;;:::::::::;:::,::;;*+;::*********?SSSSSS
######SSSSSSS#######SSS##*;+++;;::::::;;;::::::;;**+++*??*?SSSSSSSSSSS
#########SSSSSSSSSSSSSS##%++++++;;:::;;;;;;;;;;;*%****?**+?#SSSSSSSSSS
########SSSSSSSSSSSSSSS##S*++++;++;:::;;;;;;;;;;%#%?******SSSSSSSSSSSS
########SSSSSSSSSSSSSSS###?+++++;;++:::::;;;;+;+SSSS%?***SSSSSSSSSSSSS
###SS####SSSSSSSSSSSS#S###%*+;+++;;++;:::::;;;+?SSSSSSSSSSSSSSSSSSSSSS
##SS#SSSSSSSSSSSSSSSSSS###?**+;;+*+;;+;;::::;;+SSSSSSSSSSSSSSSSSSSSSSS
###SSSS#SSSSSSSSSSSSSS####%+**;;;;+++;;;;;::::+SSSSSSSSSSSSSSSSSSSSSSS
####SSSSSSSSSSSSSSS#######S*+**+;;;;;+;;::::::*#SSSSSSSSSSSSSSSSSSSSSS
###SSS#########SSSSSSSS####S%?**+;;;;;;;;;;+*%%SS%%%%??%%SSSSSSSSS%%%%
#S?*+**?%SSS%%??????%%%SSSSSSSSSS%??**???%SSSSSS?+;;:,,:::;+*%%?+;::,:
%*++;;;++++++++*?%SSSSSSSSSSSSSSSS##SSSSSSSSSSSSSS%?*:,,,:,,,,::,,,,,,
++++;;;;;;;;;++%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%?;:,,,,::,,,:,,,
++++;++++;;;++*SSSSSSSSSSSSSSSSSSSSSSS##SSSSSSSSSSSSSSSS?;::::::,,::,,
++++++++++++++*SSSSSSSSSSSSSSSSSSSS%++*?%SSSSSSSSSSSSSSSSS%+::::::::,:
+++++++++++++++?SSSSSSSSSSSSSSSSSSS*;+*??SSSSSSSSSSSSSSSSSSS*;:::,,:::
;;;;+++++++++****%SSSSSSSSSSSSSSSSS*?SSSSSSSSSSSSSSSSSSSSSSS%:,,:::,::
;;;;;;;;;;;;;;++;++****?%%%%SSSSSS%??SSSSSSSSSSSSSSSSSSSSSSS?:;;;:::::
::::::::;;;;;;;;+++*++****????%SSS?++*%SSSSSSSSSSSSSSSSSSSS*+;++;:,:::
::::::;;;;;;:;;;;;;;+;;;++++++**??+;;;;+?%%???%%%%%%SS%???+:;;;;::::::
:;;::;;;:::::;;:::;;;;;;;;;:;;;;;+;:::::::::;:;;;+++*+;:;:::::::,:::::
;;;::::::::::::::;;:;:;;:::::;;;::;;:::;::::,,,::;;:::,,::::::::::::::
;:::;::;:::::::::;:;;;;::::::::::;;:::::::::::;::;;:;;::::::::::::::::
;;;;;;;;;;;;;:;;;;;;;;::::::::::;;::;;:::::::;:::;;:;;;;::::;:;;;:;;;;
;;;;;;;;;;;;;;::;;;;;:::::::::::;;:;;;:;;:::::::;;;;;;;::;::::;;;:;;;;
;+++;;;;;;;:;;;+;;;;:::::::::::;;:;;;;;;;:::;;:;;;;;;:;;;;:::;;;;;;;;;
;;;;;;;;;;::;;;;;;;;;::::;::::;;::;;::::::::;:;;;;;:::::::::::;;;;;;;;

a) Long Deep Breath. Breathe mechanically, not automatically. 9 minutes.

b Begin squeezing your entire body as you breathe. Continue breathing very mechanically, rhythmically. It will stimulate your psyche. 1-1/2 minutes.

c. Lion’s Breath. Stick your tongue out and breathe through your mouth, mechanically breathing. Continue holding the mudra and squeezing the entire body. 2 minutes.

######################################################################
######################################################################
###############################################S#S####################
##############################################SS#SS#####S#############
#############################################SSSSSS#####S#######S#####
###################S######################S##SSSS#SSS###SS#S###SSS###S
#################SS#S#####S####SSSSSSSS##SS#SSSSSSSSSSSS#####SSSSS##SS
####################SS###SS###SSSS########SSSSSSSSSSSSSS#SSSSSSSS#SSSS
###########SS####SS#SS#SSS#SSS#S##S%?***?%S#SSSSSSSSSSSSSSSSSSSSSSSSSS
###########SS####S##SSSSSSSSSSS#S*:,,,,..,;?#SSSSSSSSSSSSSSSSSSSSSSSSS
###S#######SS##SSSSSSSSSSSSSSS#S;::,,:+:...,*#SSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSS#S##SS#SSSSSSSSSSSSSSS#*;:::::;:,.,,:SSSSSSSSSSSSSSSSSSSSSSSSS
##SSSS###S#SSS##SSSSSSSSSSSSSS#?;;;++;;;;:,,:SSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSS#SSSSSS##SSSSSSSSSSSS#S#S*;***+;;++;,*#SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSS#SSSSS##SSSSSSSSSS######S***?*+**+++SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSS#S##SSS##SSSSSSSSSS##SS#S#%*+**+++;+%#SSSSSSSSSSSSSSSSSSSSSSSSS
SSSS##S#S#SSSSSSSSSSSSSSSSSSSSSS#S*****+++*SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSS##SSSSSSSS##SSSSSSSSSSSSSSSSS#%*????++SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSS#S#SSS#SSSS#SSSSSSSSSSSS######S****++*####SSSSSSSSSSSSSSSSSSSSSSSS
SSSS##S#SS#S####SSSSSS####SSSS%????***++;+*???%%SS#SSSSSSSSSSSSSSSSSSS
SSSS###S######S######S%?*++;;;;;++++++;;;;;;+;::;;?SSSSSSSSSSSSSSSSSSS
##SSS####SSSSSSSSS%?*+;:::::::::;;;;;;;;;;;:;:,:,::;SSSSSSSSSSSSSSSSSS
####S?*?**+++++;;;::::;;;::::::::::;;;;;;;::;,,,:::,;SSSSSSSSSSSSSSSSS
##S#SS%??****+;;;;:::;;;+;;::::::::::::::::::,,,:;::,+#SS%??%SSSSSSSSS
#######S%???***+++;;;;+**;;;::::::::::::::::,,,,;;;:::?*+++++***SSSSSS
#########SS%%???%%%%%%SSS*;+;:::::::::::::::,,,:;;;;::+*??*?%%S%SSSSSS
####S####################%+++;;::::::::::;:::,,:;;++;;+**++SSSSSSSSSSS
#######SSS#SSSSSSSSSS####S*++++;;:::::;;;;:;::::;;*+++*+++;%SSSSSSSSSS
##S###SSSSSSSSSSSSS#######?+++++;;;::::;;;;;;;;;;+?+****++;?#SSSSSSSSS
######SSSSSSSSSSSSS#######%*++++;;+;::::;;;;;;;+;?S%*****+;%SSSSSSSSSS
#S#S##SSSSSSSSSSSSSS######%*+;+++;;++:::::;;;;+;+%#SS?**+;%SSSSSSSSSSS
SSSSS###SSSSSSSSSSSS######S**+;;++;:;+;:::::;;;;*SSSSSS%?%SSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSS######S+*+;:;+++;:;;;::::;;+%SSSSSSSSSSSSSSSSSSSSS
#SSSSSSSS#SSSS##SSS#######S++**;;:;+++;:;;;::::;SSSSSSSSSSSSSSSSSSSSSS
SS#SSSSSS##################?++++;;;;;;+;;::::::+SSSSSSSSSSSSSSSSSSSSSS
#SSSSS############SSSSS####SS%?**+;;;;;;;;;;;+?S%S%%%%?*?%%SSSSSS#SSS%
%*+++**%SSS%%??????%%%SSSSSSSSSSSS%??****??%SSSSS%*;;:,,,:::;*?%%?+;::
;;;;;;++++++++++?%SSSSSSSSSSSSSSSSS##SSSSSSSSSSSSSSS%?+:,,,,,,,,,,,,,,
;;;;;;;;;;;;+++*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%?;:,,,,,,,,,,,
;;;;;;;;;;;++++?SSSSSSSSSSSSSSSSSSSSSSS##SSSSSSSSSSSSSSSSS?+::,::,,,,,
+++++++++;+++++%SSSSSSSSSSSSSSSSSSSS%++*?%SSSSSSSSSSSSSSSSSS%*:::::,::
;;;;+++++++++++*%SSSSSSSSSSSSSSSSSSS?;;+*?%SSSSSSSSSSSSSSSSSSS?;:::,,,
;;;;+++++++++++**?SSSSSSSSSSSSSSSSSS**%SSSSSSSSSSSSSSSSSSSSSS%S+,,,,,,
:;;;;;;;;;;;;++++++*????%%%%%SSSSSS%??%SSSSSSSSSSSSSSSSSSSSSS%%;:::::,
::::::::;;;;;;;;;++++++*??????%%SSS%*+*%SSSSSSSSSSSSSSSSSSSSS%+;++;::,
:::::::;;;;;:;;;;;;;+;;;+++++***?%%*;:;;+*%S%%%%SSSSSSSSS%%%?;;;;;;:::
:::::;;;:::::;;::::;;;:;;;;;::;;;;;+;::::::;;;;;;;++***?+;;;:::::;:,::
::;::::::::::::::::;:::;;::::::;;:::::::::::,:,,,,:;;:::,,::::::,:,:::
::::::::::::::::::;::::;::::::::::::;::::::::::::::;;:::::::::::::::::
::::;::;;:::;::::;;;;;;:::::::::::;;;:::;::::::;;::;;::;;;:::::::;;:::
;;;;;;;;;;::;;:::;:;;;::,,:::::::::::::::::::::::::;;;::;::::::::;;:::
;;;;;;;;;;;::;;;;;;;:::,,,::::::::;;:::::::::::::::;;;:::::;;::::;;;;:

d. Put your hands in your lap and sit straight and breathe very calmly. Meditate deeply. Go into thoughtlessness. Har Singh Nar Singh by Nirinjan Kaur is played. 6-1/2 minutes.If you want any achievement in your life, go into thoughtlessness so that you can be you. There is no other way. Right now, denounce the thought.

e. Sat Nam Wahe Guru is played [Indian female singer version]. Pump the navel with the mantra, breathing voluntarily, mechanically, not allowing the posture to change. Pump the navel fairly quickly with the beat. Breath should be absolutely mechanical. Exhaling with each pump of the navel. Let your navel dance. 4 minutes.

To End: Inhale deep. Cannon Fire exhale. 3 times. On the third repetition, squeeze the body and hold the breath a little longer and then Cannon Fire out. Be seated for a while and don’t try to get up.

Yogi Bhajan • May 15, 1997

The Teachings of Yogi Bhajan ©2008

Page 197

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Balancing Mind and Heart Unto Infintity

Posture & Mudra: Sit in Easy Pose with a straight spine. Bring your hands onto your chest so that your thumbs are tucked into your armpits. The thumbs press against the ribs. Rest the palms and fingers of each hand against the chest. Relax the elbows down by the sides.

;;;;;;;;;;;;;;;;;:;;;;;;;;;;:;;;;;;;;;:;;;++;:;;;;;;;;;;;;;+++;;++;:;;
::::::;::::::::;:::::;;;;;;;;;:;;++;;+;;+++*++;;;;;;;;;;::::;;;;++;;;;
:::::::::::::::;:::::;;;;++**?*+*%???%%%%%%??*++;++++;;;++;::;;;+;;;+;
:::::::::::::::;;;;;+*%%%SS##############S##S?*?*+++++++;+;+;:::;+;;;;
::::::;:::;;;;+*???%S#@@@@@@@@@@@@@@@@@@###@###@#SS%?+;;;;;:::::;:::::
::::::;;;;;;;+?S#@@@@@@@@@##@@@@@@#@@@@@@@@@@@@@@@@###*;+;;::::;:::::,
::::::;;;+++*S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@####?;:::;:::::::;:
::::::;;+++*S@@@@@@@@@@@@@#@@@@@@@@@@@@@@@@@@@@@@@@#####S;:::::::;;:::
;;;:;;+++*+%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@######%::::::::::::
;;;+++*+**S@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@########%,:::::::::,,
+++****+*+S#@@@@@@@@@@@@@@@@@@@@@@@#@@@@@@@@@@@@#########*::::::::::::
***++****+?#####@@@@@@@@@@@@@@@@###@@@@@@@@@@@@@########?;::::::::::::
++++++++***##@@#@@@@@@@@@@@@@@@@#####@####@##@#########*::;:::::::,:::
+++++++++++%@@@@@@##S%?**%@@@@@@@@@@@@@@@@@@@###@@@@##@#+:::::::::::,,
+++++++++++*#@#S%*+;;;;;++*????%%S#@@@@@@@@@@@@@@######@S;;::,,,,::::,
+++++++**+++S%++;:::;;+****;:;;;;;+%@@@@@@@@@@@@@@######S:::;::,:,,,,,
*++++**?%SSS#?;;;;;;++*?*+;::;;;;;;;S@@@@@@@@@@@@@@@@####*;;;;::;;:,,:
#S%%S###@@@@@S++++;;;+*+;;;;;;;;::;;*#@@@@@@@@@@@@@@@#######SS%S##S%%S
@@@@@@@@@@@@@#+;;;;;;;;;;;++;;;:::;;;#@@@@@@@@@@@@@@@####@@@@@@@@@@@@@
@@@@@@@@@@@@@S;;;;;;;:;;;;++;;::::;;;S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@%;;;;;;;::::;+*;;::;;::;S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@+;;;::;;:::::++*+;;;::;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@%;;;:::::;::::;;+++;::;;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@%;;:::::::;:;;;;;;++;;;;+#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@%;;::::::::;??+;;;;+++;:+@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@%;;:::::::::+???*;;;;++;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@%;;:::::::::;+****+;;;;;+#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@?;;::::::::::;+++**?+;::;S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@?;;::::::::::;***??*+;::;S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@*;;::::::::::;*?*+;;;;:;+?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@#+;:::::::::::::;;::;;:;+*+%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@*;:::::::::::::::::;;+*++?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@S;:::::::::::::::::+****%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@S;::::::,::::::::+*?S#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@S;::::,,::::::;+*%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@#*::::,::::;+*%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@%;::::::;;+*#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@##%+;;;;;++S@@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@?+++;;*???*+%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@S*+++***++;++%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@S**+**+++;;;++%@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@S***+*+++++++++%#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@S?+;;+++++++++++++S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@#S??*+;;::,:;+*+;;;**+S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@*;;;;;;:::,,,,;*+;+**?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@#;::::::::,,,,,,,;+++++S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@S:::,::,,,,,,,,,..,;+++#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@?:,,,,,,,,,,,,,,...,+S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@#+::,,,,,,,..,,,,,,,*@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@%;;:,....,,...,,,:*@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@%;::,,...,,,,,,;S@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@#%+;:,....,,:?@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@#S%?*+++?#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

Breath & Mantra: Pucker the lips and inhale deeply through the mouth with a whistle. Listen to the whistle sound of the inhalation as you mentally vibrate So. Completely exhale through the nose as you listen to the breath and mentally vibrate Hung. So Hung means “Infinity, I am Thou.” 11 minutes.

Eyes: 1/10th open.

Comments: This meditation balances the frequency and quality of the Heart Center. The Heart Center opens the potential for compassion and humility. Humanity is now going through a global transition into the Aquarian Age. We are preparing to have kingship over the service of the Universal force. This requires Universal Consciousness. There are two ways of developing Universal Consciousness: through hardship and time or through mantra. Mantra is the easier way, but the difficulty is that mantra opens the Heart Center and the mind has difficulty following the heart’s frequency. But it is through the understanding that comes from the heart that the mind can realize the concept that Infinity is within us.

Yogi Bhajan • April 4, 1972

The Teachings of Yogi Bhajan ©2008

Page 198

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Beaming and Creating the Future P.1

#####SS###SS##SS##SS###SSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
######S####S#SSS##SSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##S##SS###SSSSSS##SSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
####SSS###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSS##SSSSSSSSSSSSSSSSSSSSS#S*++?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSS#SSSSSSSSSSSSSSSSSSSSSS*+;;;*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSS#SSSSSSSSSSSSSSSSSSSSS*;;;;;;*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?+++;;;;;*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSS#SSSSSSSSSSSSSSSSSSSS*+++;;;;++%SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS***?*+*?**%SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%**?*+**+*%SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS%%*++***;+*?SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%??%%???%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%%%%%%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSS%??SSSSSSSS%??%SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS?*++;::+?%SSSS%?;:::;;:;+SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS?;,,:::::;*?%%%??*::,:,,,,,:?SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS+,,,,,::::;;+*++;+;:,::,,,,,,.+SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS%,,,,,,,,:,::;;;:::::,:,,,,,,,..+SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS#S;:,,,::,,,,,::::::,,,,,,,,,,,,,,,*SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS+::::,:::,,,,,,:::,,,,,,,,,,,::,,,,?#SSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS*::::,:::,:,,,,,,::,:,,,,,,,.:::,,,.,*SSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS*,,:::,::;::::::::::::::::::::;;:,,....*SSSSSSSSSSSSSS
SSSSSSSSSSSSSSS?,,,,,,::;;::::::::::,:,,,:::::;;::,,,...*SSSSSSSSSSSSS
SSSSSSSSSSSSSS%:,:,,,,,:;;:::::,:::,,:::::::,:?%;::,,,,:*SSSSSSSSSSSSS
SSSSSSSSSSSSSSS*;:::::,++;::::::::::::::::::::%#%;:;;;;;?SSSSSSSSSSSSS
SSSSSSSSSSSSSSS?;;;;;;*S*;::::::::::::,,::::,;SSSS*;;;;;;%SSSSSSSSSSSS
SSSSSSSSSSSSSS?;;;;;;?S#?;;:::::,:::,,,:::,,:*SSSSS*;;;;:;SSSSSSSSSSSS
SSSSSSSSSSSSSS+;;;;;?SS%++;:::::::,,,::::,,::%SSSSSS?;;;;:+SSSSSSSSSSS
SSSSSSSSSSSSS*;;;;;?SS%+++;:::::::,::::,,,::;%SSSSSSS%+;;;;*SSSSSSSSSS
###SSSSSSSSS?;;;;+%#S%;;;;;;:::::::::,,,,:::;SSSSSSSSSS*;;;;+SSSSSSSSS
?%%SS#SSSSS?;;;;+%S%+;;;;;:::::::,,,,,,::;;+;?%%%%SSSSSS?+;;;+SSSSSSSS
;;;+*??***+;;;;+++;:::;;:::,,,,,,,,,::::;;;;::::,:::::;++;+++;+%%%?%SS
;;;;;;;;+;;++;;;:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+++;;;:::;+
;;;;;;;++++++;::,,,,,,,,,,,,,,,,,,.,,,,,,,,,,,,,:::::::,,,:;+*++++::::
;;;;;;*++**+;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,::;;;***+*+:::
;;;;;+*++*++:,,,,,,,,,,,,,,,,,,,,:,,,::::::::::::::,,,,:::;;:;**+++;::
;;::;*****+;:,,,,,,,:::,,,,,,,,::::::,:::::::::,,,,,,,::::;;::;****;::
;;;;;+***+;;::,,,,,,,,,:::::::::::::::::,,,,,,,,,,,,:::::::;;;;;+**;::
;;;;+*+;;;:::::,,,,,,,,,,,:;;::::::::::,,,,,,,,,,:::;;;+++;;+;:::;+;::
;;;;;;;;;;;:::::::,,,,,,,,,:::::::::::::::,,,,:::;++++++++;;;;:::::::;
;:::::;;;;;:::;+++;:::,,::::::::::::::::::::::;:::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::;;::::::::::::::::::::::::::::::::::::::::::::::::::::

Become still and project the mind to create your future and your relationship to the world. Posture: Sit in Easy Pose. Stretch the spine straight and become very still.

Eyes: Eyes are closed.

Mudra: Relax the hands in Gyan Mudra across the knees.

Part A

Drink the breath in a single, deep, long sip. Close the mouth and exhale through the nose, slowly and completely. 7-15 minutes.

Part B

Inhale and hold the breath comfortably. As you hold the breath in, meditate on zero. Think in this way: “All is zero; I am zero; each thought is zero; my pain is zero; that problem is zero; that illness is zero.” Meditate on all negative, emotional, mental and physical conditions and situations. As each thing crosses the mind, bring it to zero—a single point of light, a small, insignificant non-fact. Positive things—notice without zeroing. Exhale and repeat; breathing in a comfortable rhythm. 7-11 minutes.

The Teachings of Yogi Bhajan ©2008

Page 199

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Beaming and Creating the Future p.2

Part C

Think of the thought you need the most. What quality or condition do you most desire for your complete happiness and growth? Summarize that thing in a single word like “Wealth,” “Health,” “Relationship,” “Guidance,” “Knowledge,” “Luck,” etc. It has to be one word. Lock on that word and thought. Visualize facets of it. Inhale and hold the breath as you beam the thought in a continuous stream. Lock onto it. Relax the breath as needed. 5-15 minutes.

To End: Inhale and move the shoulders, arms and spine. Then stretch the arms up, spread the fingers and breathe deeply a few times.

Comments: Your mind does not have a limit on its creativity when it is beamed with a focus after clearing it of other distracting thoughts and attachments. The best way to practice this is on an empty stomachwith only liquids taken during the day.

Yogi Bhajan • June 12, 1990

The Teachings of Yogi Bhajan ©2008

Page 200

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Becoming Crystal Clear

1) Bring your arms straight out to the sides, parallel to the ground, with the palms facing forward. Begin alternately bringing your palms in as if to beat your chest, but do not touch your chest. Breath of Fire will automatically develop from the motion if you do it correctly and powerfully. Imagine that you are pulling pranic energy in with each motion of your hands. 6-1/2 minutes.

,,,,,,,,,,,,,,,,,,,,+?*????????%SS##SS%?*?????***:,,,,,,,,,,,,,,,,,,,,
:,,,,,,,,,,,:,,,,,::+******?*?%S%??%SSS%%??????**:,,,,,,,,,,,,,,,,,,,:
:::::::::::::::::::::;++++++***+;;::;;++*+;++**+;,,,,,,,,,,,,,,,,,,,,,
:::::::::::,::::::::::::::::;;;;;;;;;;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,::
:::::::::,,,::::::::::::::::;;;;;;;;;;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,:::
::::::::,,,::::::,,,::::::::;;;;;;;;;;;;::,,,,,,,,,,,,,,,,,,,,,,,,::::
:::::::,,,,::::,,,,::::::::;;;;;;;;;;;;::::,,,,,,,,,,,,,,,,,,,,,,:::::
:::::::,,,:::::,,,,::::::::;;;;;;;;;;:::::::,,,,,,,,,,,,,,,,,:::::::::
::::::::,:::::,,,,:::::::;;;;;;:;;;::::::::::::::::::::::,,,,:,:::::::
:::::::::::::::;;;;;;;;;;;;;;::::::::::::::;;;;;;;;;;;;;;;::::::::::::
::;;;;;+;;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;;::;;;;::::::::::::;;;+;;;;;::
:++;;++;:::::::::::,::::::::::;;;*??*;;;;::::::,,,,::::::::::::;;;;;;:
::::;::,,::,,,,,,,,,,,,,,,,,,,::******:::,,,,,,,,,,,::::::::::::::::::
::::,,,,::,,,,,,,,,,,,,,,,,,,,,,++++;+:,,,,,,,,,,,,:::::::::::::::::::
::::,,,,::,,,,,,,,,,,,,,,,,,,,,,;+;;;:,,,,,,,,,,,,::::::::::::::::::::
::::,,,,::,,,,,,,,,,,,,,,,,,,,,,;;;;;:,,,,,,,,,,,,::::::::::::::::::::
:::,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,::::,,,,,,,,,,,,:::::::::::::::::::::

,,,,,,,,,,,,,,.....,,,,,,,;*?????????%????????%???%%%%%%%%%%%???*+:,,:
,,,,,,,............,,,,,.:????????%%%?????SSS#SSSSS%???%%%%%%%????*:,,
,,,,,,........,,,,,,,,,,.+*******???%??%SS###SS####SS%??????%%????*+,,
,,,,,,.,,,,,,,,,,,,,,,,,,;***???*??????%S%?*****?%%SSSS%%%%%%%%??**:,,
,,,,,,,,,,,,,::::::::::::::;+++++++++****++;::::;;;++***+;++*???*+:,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;::;;;;;;+;;:::,,..,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;;;;+++;;;;;;;,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;;;;;;;;;;;;;;,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;;;;;;;;;;;;;;:,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;;;;;;;;;;;;;;;:,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;;;;;;;;;+;+;;;;;::::::::::,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;;;;;;+;+++++*;:;;;;;;;;;;;;;,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;;;;++++;+;;++::::;;:::::::::,
,,,:,,,,,,,,,,,,,,,,:::::::;;;;;;;;;;;;;:;;;++++;;;;;;::;;;;::::::::,,
:::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::;;;;;;:::::++;;;;::::,,,,
::;;;;;;++;;;;::::::::::;;;;;;;;;;;;:::::::::;;;;;;;;;;;;;;::::,,,,,,,
:;++;;;;;;::::::::::::::::::::::::;::::::;;;;;;+;;;;;;;;;:;::,,,,,,,,,
,::::;;:,,,,,,,,,,,,,,,,,,,,,,,,,,::::::;;;:+?%%%+:;;;;::::,,,,,,,,,,,
,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::*%??*?%*:,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,*;+**+;?:,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+;+;++;+;,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;**;+*+;:,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,..,,.,,,,,,,,,,,,,,,,,,,,,,,:::::::::,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,....,,,..,.,,...,..,,,,,,,,,:;;;;;;:,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,.....,....,,,.......,,,,,,,,,,:::;::,,,,,,,,,,,,,,,,,,:,

2) Bring your hands forcefully in as if to clap them in front of your face, but do not touch the hands together. Combine force and control in your movement. 2-1/2 minutes.

3) Move both hands up and down at the same time as if bouncing a ball with each hand. You are bouncing energy against the ground. Breath of Fire 30 seconds.

::;*?%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%*+;:;;;;;;:,,,,,,,,,,,,,,,,,,,,
,:?%%%%%%%%%%%%%%%SSSSSSSSS%%%%%%%%%%%%?%?;,:::::,,,,,,,,,,,,,,,,,,,,,
,+???????%%%%%%%S##########SS%%%%%%%%%%%???:,,,,,,,,,,,,,,,,,,,,,,,,,:
:;???%%%%%%%%%%SSS%%???%%SSSSSSS%%%%%%%%??*::::::,,::::::,,,,,,,,,::::
;;;+*********?%?***++;;;+++**???*+*??%%??*::::::::::::::::::::::,:::::
::::::::::::;****++++++++++++++;;,,,::::::::::::::::,,,,,::::,::::::::
::::::::::::;+******+*+*+++++++;:,::::::::::::::,,,,,,,:::::::::::::::
::::::::::::;+********++++++++++::::::::::::::::,::,::::::::::::::::::
::::::::::::+*********+++++++++;;:::::::::::::::::::::::::::::::::::::
::::::;;;;;:********+*++++++++;;;:::::::::::::::::::::::::::::::::::::
;++++++++++++++*******++++++;;;;;;::::::::::::::::::::::::::::::::::::
;+++++++++++++;**********++;;;;;;;::::::::::::::::::::::::::::::::::::
:;+;;;;;;;;;;;;+***+++****+;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::::
::;;;;;;++++*+++++++*++++;;;;;;;;;+++++++++++++++++++++++++;;;;:::::::
:::::;;;;;++++++;;;;++;;;;;;;;;;;;++++++++++++;;+++;++++++++*++++++;::
:::::::;;;++++++++;;+++++++;+;;;+;++++++++;;;;;;;;;;;;;;;;;;++++++**+;
::::::::::;;;++++++++**+++*+++;;+;+;;;;::::::::::::::::::::::;;++;;;;:
::::::::::::;;;;+++*%S%%*;+++++;;;;:::::::::::::::::::::::::::::::::::
::::::::::::::::::?%%???%?;;::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::*++**++?::::::::::::::::::::::::::::::::::::::::::::
:::::::::::::::::;**?+**+*;:::::::::::::::::::::::::::::::::::::::::::
:::::::::::::::::;+**+**+;;::::::::::::::::::::::::::::::::::::::::::;
:::::::::::::::::;+;;;;;+;:::::::::::::::::::::::::::::::::::::::;;:;;
::::::::::::::::::;++++++;:::::::::::::::::::::::::::::::;;::::::;;:;;
::::::::::::::::::::;;;;::::::::::::::::::::::;;:::;:;;;;;;;;;;;;;;;;;

4) Lie down flat and put both hands against the Navel Point and press it hard. Raise the heels up 6 inches and hold. Think you are divine or feel sexy, but keep the heels six inches off the ground. 6-1/2 minutes.

,,,:;;;::,,,,,::,,:+++++++;;;:;;;;;;;:;;:;;;;;;;;;,.....,:;++++;;:,,,,
,:;+;;+;;;:,,::,,,,+++;+;+;;;:;;;;;;;:;;:;;;;;;;;;,....,;++;;;;;:;,.,,
,:;;;;;;;;+::,,,,,,+++;+;+;;;:;;;;;;;:;;:;:;;;;;;;....:*;+*;;;+:;;,,,,
,:;;;;;;;;;;;::,,,,+++;;;;;;;:;;:;;;;:;;:;;;;;;;;;,.,;+*++;;;;+:;;:,,,
,:;;;;;;;:;;;;;;:,,;++;;;;;;;:;::;;;;:;;:;;;;;;;;+;,++;;++;;;;+;;;:,.,
,:;;;;;;;:;;;;;;;;:+;+;;;;;;;:;::;;;;:;;:;::;:;;;+*+*;;;;++;;;;::;::,,
,;;;;;;;;:;;;;;:;;**:;;;;;;;;:;::;;;;:;;:;;:;;;;;;*+;;;;+++;;;;:;;::,.
,;;;;;;;;:;;;:;;:;+*:;;;;;:;;:;::;;:;::;:;;:;:;;;;*+;;;;;;;;;;;:;;::,.
,:;;;;;;;::::;::;:++;:;;:;:;;:;::;;:;::;:;;:;::;:;;*;::;;;::;;;;;::,..
,,:;;;;;;:::::::::+;;:;;:;::;:;::;;:;::;::;::::;:;:+;:;:::,.:;;;;::,.,
,,,;;;;;;:,::::::;;;;:;;:;::;:;::;;::::;::;:::::::;;;;:;;:..,;;;;:::,,
,,,;;;;;;:,,:::::;;;;::::;::::;::;;::::;::;::::::::;:;;::,..,+++;+*;.,
,,,:?++;+;,,,:::::;:::::::::::;::;;;;:;;;:;;:;::;::;;:;:,.,,.++++;:.,,
,,,,;+++++,,,,::::;::::::::;::::;;;;;;;;;;:;:;;:;:::;;:,.,,.:++;;+,,,,
,,,,,++;;+;,,,,,::::::::;::;:;;;;;;;;;;;;;:;:;;:;;:;::,,,,.,+;;;;+;,,,
,,,,,++;;;;;,,,,,,,:::::;::;;;;;;;***+;::;;;;:;::;::,,,,,,.:+;;;;;;,,,
,,,.:+;;;;;;:,,,,,,,,,,,:::;;;:+%SSS%SS%;:;;::,,,,,,,,,,,,,,;;;;;;;:,,
,,,.:;;;;;;;,,,,,,,,,,,,,,,,,;?%%*+%*+%%S;,,,,..,,,,,,,,,,,,:++;;;;:,,
..,.:;;;;;+:,,,,,,,,,,,,,,..,??**?**+*?*??,.,,,,,,,,,,,,,,,,,;+;;++;,,
..,.;;;;;++:,,,,,,,,,,,,,,,.,?+;;+???*+;+?,.,,,,,,,,,,,,,,,,,,;;+++:,,
.,,.:;++;::,,,,,,,,,,,,,,,,.:*;;;;;;;;;;;*;,,,,,,,,,,,,,,,,,,,,,+++:,,
.,,.:;++:.,,,,,,,,,,,,,,,,,.++;+++;;+*+;;+*,,,,,,,,,,,,,,,,,,,,,+*+:,,
,,,.,+++,,,,,,,,,,,,,,,,,,.,:++**?+;*?++++:,,,,,,,,,,,,,,,,,,,,,:+;,,,
,...,;+:.,,,,,,,,,,,,,,,,,,,::;+++;;+++;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
.....,,.,,,,,,,,,,,,,,,,,,.,;;::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,
..............,,,,,,,,......:;;;;;;;;;;;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,.............,,............,:;;;;;;;;;:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,
...............,.............,,::;;;;;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
...............................,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,

5) Lie down and go to sleep. Imagine that your body is filled with light. Focus at your Navel Point. Listen to Naad, the Blessing by Sangeet Kaur. After 8 minutes begin to sing along using the power of the navel for another 7 minutes.

::;+++;;;;;;;;;;;;;;;;;;;++*??S%??%%%????%%SS%%%%%%%???***++;;;;+;;;;;
++;;;;;;;;;;;;;;;;;;;;;+?%%%%%S%*??%?%%%%SSS##SSSSSSSSSS%%%%??*++;;+;;
;;;;;;;;;;;;;;;;;;;;++;****+*?%%%%SSS%%%%S##SS%%%%?%%?%%%%%%%%%?*+++;;
;;;;;;;;;;;;;;;;;;;;;;;;;+++*??%SSS%%%%S??S%%%%?%%??%??%?%?%%?%???*;;;
:::::;;;;;;;;;;;;;;+++*?%%??**?S%?%%%%S%%%S%%%?????????%???%??????%;;;
,,,,,:::::;;;;;+++*??%%%SSSSS**%%?%%%%??%%%??????????????????????%%*;;
,,,,,::::::::;;;+???%%%%%%%%S**?%%%%%%%?%%???????????????????%?%%%**;;
,,,,,,,,,,::::,;?*?%%%%%SSSS#%**?%%%%%%???????????**???**????*++;;;;:,
,,,,,,,,,,,,,:,:+?%%SSSSSSSSSS%*??%???????????????**??????%*+++;;;;;;,
,,,,,,,,,,,,,,,:?%SSSS%%%%%SS%S%?*????????**??******???%%%*++++++;;;;;
,,,,,,,,,,,,,,;%%%%%%SSSSS%%%%%SS%*???????**??**???????*++;;;;;;;;;;;;
;;;;;;;;;;;;:;?%%%%SSS%%%%%%%%SSSS%?******++++++++;;;;;;;;;;;;;;;;;;;:
;;;::;;;;;;::*?%SS%%%S%%%%%%S%%%%%S%*;;;;;;++;;;;++++++++++++;;;;;;;;:
::::::::::::;?????%%%%SSSSS%%%%%%%?%%*;;+++++;+++++++++++++;;;;;;;;;:,
::::::::::::;????%%%%%%%%%%%%%%%??***+;;+++++++++*+++++*+;;;;;;;;;;;:,
:::::::::::::;?%%%%%%??????*++*;;::::::+++++++++;+++*+*;;;;;++;;;;;::,
:::::::::::::::+*******+;::::::::::::::+++++++++;;;;++;;;++;;;;;;;;:,,
::::::::::::::::::::::::::::::::::::::;*+++++;;;;;;;:;;;++;;;;;;;;;:,,
:::::::::::::::::::::::::::::::::::;++++;;++;;;;+;;+;:;;;;;++;;;;;;:,,
:::::::::::::::::::::::::::::::::;++++;;+++;;;:;+;;+;:;:;:;+;;;;;;;:,,
::::::::::::::::::::::::::;;;;:;+++++;;+;;;;;;:;;;++;;;;:;;;;;;;;:;:,,
:::::::::::::::::::::::;++*??*+++;+++;+;;:::;;;;;+;;;;:;;:;;:;;;;:::,,
:::::::::::::::::::::;*****+;++;;;++;;;::;;;++++;;;;;;;::;;;;::;;;::,,
::::::::::::::::::;++**+++++++;;;;;;:;+;;++;;;++*;;;;:;;::;;;;:::;;::,
::::::::::::::::;+*++++++++**+;;;:;;+?*;;++;;;+;+++;;;;;;;;;;:;::::;:,
:::::::::::::::+++++++++++++++;:;;++***;;;+;;;;;++*+;;;;;;;:;::;:::;:,
:::::::::::,,,*S?++;+++++++++;::;;;++*+;;;;+;;;;;++++;;;;;;;;;:::::::,
:::::,,,,,,,:;*?**++++++++;::::::::;;+++;;;;;;;;;;+++++;;;;;;;;:;::::,
,,,,,,,,,:++***+*+++++;;::::::::::::;;++;;;;;;;;;;;;;+++;;;;;:;;;::::,
,,,,,,,:+****++*+++;::,,,:::::::::::::;+;;;;;;;;;;;;;;;;;;;;;;;;:::::,
,,,,,:+**++++++;::,,,,,::::::::::::::::++;;;;;;++;;+++;;;;;;;;;:::;:,,
,,,:+***+;:,,:,,,,,,,:::::::::::::::::::;++++;;++++++++;;;;;;;;::::,,,
,,;*+;:,,,,,,,,,,,,,::::::::::::::::::::,:;;;++++++++++++;;;;;;:::,,,,
,,:,,,,,,,,,,,,,,,,::::::::::::::::::::::,,;%SS%*+;;;;;+++;;;::,,,,,::
,,,,,,,,,,,,,,,,,,,:::::::::::::::::::::::,*%%#SSS%*+;;;;+;;:,,,,,,,::
,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::*%??%%%SS#%+;;;;:,,,,,,,,::
,,,,,,,,,,,,,,,,,,,:::::::::::::::::::::::*%?*+*????%?*+*+;,,,,:::::::
,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::;**+++++*??*++*?S*::,::::::::
,,,,,,,,,,,,,,,,,,,:::::::::::::::::::::::+*+*++++*?**?+;;;;:;::::::::
,,,,,,,,,,,,,,,,,,,,:::::::::::::::::::::,;????**+++;;;;::::;;;:::::::
,,,,,,,,,,,,,,,,,,,,,:,,::::::::::::::::,:***+;;;;:;;;;;;;;;::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::::;;;;;;;;+++;;;;;;;::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,:+++++++++++;;;;;:::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;++++;+++;;;;;;::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;++;;;;;;;;::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::,,::;;;:::::::::::::::::::

++++++++++**++++;;++++++*++++?++++*%+++?*+++++++*+++;;;+++;++;;;;;;;;;
+++++++++++**+++++++++++*++++?+++++?+++?*++++++++++;;;+++++++;;;;;;;;;
++;+++++;++++*+++++++++++++;+?+++++?*+;**++++++++++;+++;;+;;++;;;;;+++
++;;++*+;;+++++++++++++++*;;+?+;+++?*;;*?;++++++++;+++;;;;;+++;;;;+;;;
+++;;++*+;;++++++++++++++*;;+*++++;?*;;+?;++++++++++++;;;;+;;;;;+++;;;
;++;;+++++;++++++++++++++*;;+*+;++;**;;+?+;++++++++++;;;;;;;;;;;;;;;;;
+;;;;;++++++++++++++++;;+*;;+*+;++;**;;;?+;+++++++++;;;;;;;;;;;++;;;;;
;;;;;;+++++++++++++++++;+*;;+*+;++;**;;;**;++++++++;;;;;;;;:++++;;;;;;
;++++;;;;;+++++++++++++;;+;;+++;++;+++;;+*;;++++++;;;;;;;:;+*+++;;;;;;
+++++++;;;;+++++++++;+*?+;;;;++;++;++;;;;+*%**++;;;;;;;;;+;;+++++;;;;;
;++++*++;;;;+++++;;+**?S*;;;+++;;;;+++;;;;?S??????+;;;;;;*;;++++;;;;;;
+++;++++;;;;;++;+****++*+;;;+;++;;;++;;;;;******?***;:;;;*;;;;+++;;;;;
+;;++;++;;*;;;;+*****+++*+;;;;++;;;+++;;;+?*****+++*+;;;;*;;;+;+;+;;;;
+++++;*;;;*;;;+*+++***++**+;;;++;;;++;;;+?***+++++++;+;;;*;;;++;+;;++;
+;++;++;;;*;;+++++++++**++*+;;++;;;++;;+****+++++++;;++;;++;;;+;;+;;;;
;;+;;+;;;++;;++;++++++**++++*;++;+;+;;+*++*++++++*+;;+*;;;*;;;++;;+;;;
;+;;++;;;+;;;*;;;+++++**++++*+++;+;*;+*+++++++++++*;;;*+;;++;;;+;;;;;;
;;;;+;;;++;;+*;;;++++++++++;+**+++;*+*?++++++++++;*+;;+*+;;*+;;;+;;;;+
;;;;;;;;+;;;++;;++;++++++++;+****++*+??++++++++++;+*;;;*+;;+*+;;;;;;;;
;;;;;;;+;;;;*+;;*;;++++++++;+***+;+++??*++++++++++;*+;;+*+;;;++;;;;;;;
;;;;;;;;;;;++;;++;+++++++++;+*+*?*+++**?++++++++++++*;;;*++;;;++;;;;;;
:::::;;;;;;+;;;++;+++++++++;+**#####S+**+++++++++++;*+;;;+;;;;;;;;;;;;
,,,,,::::;;+;;;+;;+++++++++;+?###S##S%***;+++++;;+;;;++;;;;;;;;:::::::
,,,,,,,,,,::;;;+;;++++++++;;+SS%%%SS%%?**;+++++;;++;;+;;;:::,,,,,,:,,:
,,,,,,,,,,,,,,,,,:;;++++++;;*%?**?SS%****++++++;;;+;:::,,,,,,,,,,,::::
,,,,,,,,,,,,,,,,,,,:;++++++;*?**?%##%?***+++++*?;::,,,,,,,,,,,,,,,,:::
,,,,,,,,,,,,,,,,,,,,??;++++;***********+*++++;%#*,,,,,,,,,,,,,,,::,,:,
,,,,,,,,,,,,,,,,,,,;%%+++++;*S%???******++;+++?%%;,,,,,,,,,,,,,,,:,,,,
,,,,,,,,,,,,,,,,,,,;%?*+*++;*%%SSS%%SS%%*;+++*??%+,,,,,,,,,,,,,,:,,,,,
,,,,,,,,,,,,,,,,,,,;%?*++*+;+++*%%%%%?**++++++*?%;,,,,,,,,,,,,,,,,,,,:
,,,,,,,,,,,,,,,,,,,+%*+++++++*++*+++*++++++++++*?+,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,**+++++;;++*+++++++++;;+++++*?+:,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,;*+++++++;++++++++++++++++++++**+,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,+?++++++++++++++++++++++++++++*?*:,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,:+?++++**++;*?*++++**%*;+;+++++*%+:,,,,,,,,,,,,,,,,,:
,,,,,,,,,,,,,,,,,:;?*++***+;;?S?++++*%S*;;;**+++?*::,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,:::;**++**+;;*?**+++*??*;;+++++*+::::,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,;:::+**?%?+*??*+++**??%?*****+;:::::,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,:;::::;+************++****+;:::::::,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,:;;;:::::;;;;;;;;;;;;;:::::::::::::,,,,,,,,,,,,,,,,::
,,,,,,,,,,,,,,,,,:;;;+;;;;;;;::;:;;;;:;;:;:::::;::::,,,,,,,,,,,,,,,,::
,,,,,,,,,,,,,,,,,:;;+;++;*:+;;;;;;;;:;;;+;+;;;;;::::,,,,,,,,,,,,,,::::
,,,,,,,,,,,,,,,,,:;;+;+;+;++;++:*;;*;+;;;+;+;;;;::::,,,,,,,:,,:::,::::
,,,,,,,,,,,,,,,,,,:;;+;+;+;;+;;*:++:*;+;+;;;;;;;;::,,,,,,,,,,::::,::::
,,,,,,,,,,,,,,,,,,:;;;;;;+:+;;+:++:*;++;+;+;;;;;::,,,,,,,,,,,,,:::::::
,,,,,,,,,,,,,,,,,,,:;;;:+:*;+?:++:*;;*;+;+;;;;;:::,,,,,,,,,,,,,:::::::
,,,,,,,,,,,,,,,,,,,,::;;:;;;*;;+:+;+*;+;+;;;;::::,,,,,,,,,,,,:::::::::
,,,,,,,,,,,,,,,,,,,,,,:::;:+:;+:+;;+;+;;;;::::::,,,,,,,,,,,:::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,::;::;:;:;;:;:::::::::,,,,,,,,,,,,,:::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::::,,,,,,,,,::,,,,,,::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::,,,,,,,,,,,,,,,::,,,:::::::::::::

::::::::;;++**++*???????**++*??????????****++++;++;;;;;;;;;;:::::::,,,
:;;+++**+++++++++++++++****+*SSSSSSSSSSSSSSSSSS%?**++++;;;;;;;::::::::
:;++;+%?+;;;;;;;;;;;;;;;+++;;+SSSSSSSSSSSSSSSSSSS%%%?*++;;::,,,:::::::
:++;+?%%+;;;;;;;;;+++;;;;;++;;?S%%%SS%%%%%%SSSSSSSSSSSSSSS%?*++;::::::
:;;+*+*%?+;;;;;;;;;;;;;;;;;;++*%%%%%%%%%%%SS%SSSS%SS%SSS%%%%%%%%;:::::
:::;;++*?;:;;;;;;;;;;;;;;;;;+*+****?????????%%%%%%%%%%%%%%%%%%%%?;::::
::::::::,::::::;:::::::::::+;;::::;:::;;::;;;;;;+;;+;++*????%%%%*++;::
::::::::::::::::::,,,,,::::::::::::::::::;::::::::::::::::::;++++++*;:
::::::::::::::::,,,,,::::::::::::::::;::;:::::;;:::::;;::::::::::;;*+:
::::::::::::::,,,,,:::::::::::::::::::;;::::::::::::;;::::::::::::::;:

Yogi Bhajan • October 2, 1985

The Teachings of Yogi Bhajan ©2008

Page 201

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Bhakti Mantra Kriya

%%%%%%%%??????******+******?*????????%%%?**????***????????????????????
????********+++++;;;;;;;;;;++++++******+++++++++++++++***?*****+++++++
**+++++++++**++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++++++++;;;;;;
+++++++++**???*++;+*++;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++*******++++++;;;+
++++++*????%?**+;;;+??**???????*+;;;;;;;++*****??%SS%%+*????*+++++++++
+++++?%%%???**++++;;;*???%?**++;;+;++;;;;+?%%%%%%%%%%+:;;+*****+++++++
+++++??%%???*+++++++;;+?*++;;++++;;;;;++++;+*?%%%%%?;:;;+**?%%%%?+;;;+
;;;;+*?S%*?*++++;;;;;++;;;;;;;;;::::;;;;;;;;+++*?%*;;++++*?%?%S??+;;;;
;;;;;+*??***+++;;;;;;;;;;;:::::::;;;;;:;;;;;;++;;+;;;;;;++*?*SS**+;;;;
;;;;;;;+++*?*+;;;;;;:;;:;;:::;:;;;;;;;;;:;;;;;;;;:;;;;;;++*?*??**+;;;;
;;;;;;;;++**%*++;;;::;;:::::::::;;;;;;;;;;;;:;:;;;;;;;;;;;+**+++;;;;;;
;;;;;;;;+++***++++;+;;;::::;;::;:::;;;;;;;++;::;;;;;;;;;;;+**++;;;;;;;
;;;;;;;;;+*++**++;;;;;;;;;++;:;;;;;;;;;;;;;;+;;;;;;;;;;;;*?*++;;;;;;;;
;;;;;;;;;;++++***+;;;;;;+*+;;;;;;;;;;;;;;;;;++++;;;;;;;;*%?+++;;;;;;;;
+++++++++;;++++++*+;;;;+**++++;;;;;;;;;;;;;;++++++++;;+****++;;;;;++**
++++++++++++*++++++++*++**++++;;;;;;;;;;;;;;;++;;;;;;****+++;;;;;++*++
+++++++++++++++++++++++++*+;+++;;;;;;;;;;;;;;+;:;;;;***++++;;;;;;;;;;;
++++++++++++++++++++++;;+**+;++;;;;;;;;;;;;;;++:::;**+++++;:;;:;;;;;;;
++++++++++++++++++++++;;+++++;;;;;;;;;;;;;;;;;;:::+*+++++;:::::;;;;;;;
++++++++;;+;;;;;+++++++;;++++;;;;;;;;;;;;;;;;;;::;*+++++;:::::::;;;:;;
++++++;;;;;;;;;;;++;++++++++;;;;;;;;;;;;;;;;;;+:;+*++;+;::::::::;::::;
+++;;;;;;;;;;;;;;++;;:;+*;;;;:::::;;;;;:::::::+*+;;;;+;:::::::::;:::::
+++;;;;;;;;;;;;;;;;:::;++;;::::::::::::::::::;+?+;:::;;;::::::::::::::
+;;;;;;;;;;;;;;;;;;::;:++;;:::::::::::::::::::;+;:::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;:;+;::::::::::::::::::::::;;:::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;:;;;:::::::::::::::::::::::;:::::::::::::::::::::
;;;;;;;;;;:::;;;;;;;;:::::::::::::::::::::::::::::::::::::::::::::::::
;;;;;;;;;:::::;:;;::;:::::::::::::;*;:::::::::::::::::::::::::::::::::
;;;;;;;;::::::::;:::::;::::::::;;+++;;;::,,:::::::::::::::::::::::::::
;;;;;;;;::::::::::::::::::::::;+++;;+;;;::::::::::::::::::::::::::::::
;;;;;;;;:::::::::::::::::::::;+**+++++++;:::::::::::::::::::::::::::::
;;;;;;;;::::::::::::::::::::::+****+++++;:::::::::::::::::::::::::::::
;;;;;;;::::::::::::::::::::::::**?**+++:::::::::::::::::::::::::::::::
;;;;;;;:::::::::::::::::::::::;**??**+;:::::::::::::::::::::::::::::::
;;;;;;::::::::::::::::::::::::+**?***++:::::::::::::::::::::::::::::::
;;;;:::::::::::::::::::::::::;****+++++;:::::::::::::,::::::::::::::::
;;::::::::::::::::::::::::::;**?%%**%?++;:::::::::::::::::::::::::::::
;::::::::::::::::::::::::::;++????**?**+;:::::::::::::::::::::::::::::
;::::::::::::::::::::::::::;+;+*+++++++::;::::::::::::::::::::::::::::
;::::::::::::::::::::::::::++;;;;++;;:::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;::::,,,::::::::::::::::::::::::::::::::
;:::::::::::::::::::::::::::;;::::,,,,::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::::::::,,,,:::::::::::::::::::::::::::::::
;;::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

Posture: Sit in an Easy Pose, with a light Jalandhar Bandh.

Eye Position: Focus at the Brow Point.

Mudra: Gyan Mudra with the wrists on the knees.

Mantra & Visualization: ARDAS BHAEE AMAR DAAS GURU The prayer is offered! Oh, Guru Amar Das

AMAR DAAS GURU ARDAAS BHAEE Guru Amar Das. The prayer is offered!

RAM DAAS GURU RAM DAAS GURU Oh, Guru Ram Das, Guru Ram Das

RAM DAAS GURU SACHEE SAHEE The prayer is guaranteed by Guru Ram Das.

Time: Continue for 31 minutes.

Comments: Imagine the sounds of Ardas Bhaee dancing along a spiral,through the locks of the spine and through your entire aura. Hear it as if you were dipping yourself into a healing pool and immerse yourself in it as a devotee sits at the feet of the Master.

The Teachings of Yogi Bhajan ©2008

Page 202

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Boundless Strength

****+++++++++++;;;;+++++++++++++++++++++++++++++++++++++++++++++;;;;;;
++++;;+;;;;;;;+++++++++++++*********+++**+++++++++++++++++++;;++++++++
++;;;;;;;;;;+++++++++*************???%%%%%%%%%??****?%%?*++++;;+++**++
+++++++++++++++++++**********??%SSSSS#SSSSSS###SS######S??*++++++++*++
++++++++++++***+++*****??%%%SSSSSSSSSSSSS##S#####SSSSS%%%SS*++++++++++
++++++*************?%%SSSSSSSSSSS#SSSSSSSS#S####S%%%%S%S####S*++++++++
+++++***?%%S%SSSSSSSSSSSSSSSSSSSS#SSSSSSSS##S###%SS#####S%?%%%?**+++++
++++++**%SS###SSSSSSSSSSSSSSSSSSSSSSSSSSSSS#S##SS######%????%????+;;;;
++++++*?%SSS###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#S########%???%%?**++++++
++;+++?%%%%SS###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS########SS%?*+*++++++++
+;+++**?%%%%%%SS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSS######S?****+++++++++++
+++++**?????%%%%SS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS##S%?*++++++++++++++++
+;;;;*?????????%%S#SSSSSSSSSSSSS%*?%SSSSSSSSSSSSSS*+++++++++++++++++++
++;;+***??????%%%%S#SSSSSSSSSSSSS***?%SSSSSSS###S%**++++++++++++++++++
;;;;+?***????????%%SSSSSSSSSSS%%%*****????S##SSSS**+++++++++++++++++++
+++**?????????%%%%%%%SSSSS%****++****???*+?SSSSS%**+++++++++++++++++++
+*****?????????%%%%%%%%%%%%*+++++***????***????%**++++++++++++++++++++
**++++*???**?????%%%SS%%S%?*+++++*????%*+*??***?***+++++++++++++++++++
+++++;*????????%%%%%SSSS%?+++++++*????%?+*??***?***+++++++++++++++++++
++++;++*?%%%%%%%%%%?%S%%%?++++++++?%???%**??*???**++++++++++++++++++++
+++++++*?*??%%%%%%??%%%%%%*+++++++?????%****???%?+++++++++++++++++++++
+++;+++*%?**????????%SS%%%S*++++++?????%*****????+++++++++++++++++++++
+++;+++*?%%???%%%%%%SSSSS#S*++++++*????%*+****???+++++++++++++++++++++
++;;++++*????????%%%SSSS%%?+++++++*?*???*+*****??+++++++++++++++++++++
++;;+++;***??????????%%%???*+++++++***??*++****?*+++++++++++++++++++;;
+;;;+++;*****??%%%%???%%????+++++;+***??*+++***?*++++++++++++++++;;;;;
+;;;++;;***??????????%%%%%%?++++;;;+***?*+++***?*++++++++++++++;;;;;;;
+;;+++;;***??????????%%?%??*++;;;;;;***??++++**?*++++++;++++;;;;;;;;;;
+;;++;;;+**????????????????*;;;;;;;;+**??+;++*???+++++;++++;;;;;;;;;;;
;;;++;;;;**????????????????++;;;;;;;;**???*++*???*+++;+++;;;;;;;;;;;;;
;;;+;;;;+**????????????????+;;;;;;;;;***????*******+;;++;;;;;;;;;;;;;;
;;;+;;;;+**???????*???????*;;;;;;;;;;*******??******+++;;;;;;;;;;;;;;;
;;;+;;;;+**???????+???????*;;;;;;;;;;+*****+*????*+++++;;;;;;;;;;;;;;;
;;;+;;;;;**??????*;*??????+;;;;;;;;;;;******;+*???+;++;;;;;;;;;;;;;;;;
;;;;;;;;;+*??????;;+??????+;;;;;;;;;;;+*****;;;*?*;;++;;;;;;;;;;;;;;;;
;;;;;;;;;+****??*;;;*?????+;;;;;;;;;;;;+****;;;;;;;;+;;;;;;;;;;;;;;;;;
;;;;;;;;;+***???*;;;+**??*;;;;;;;;;;;;;;;+*;;;;;;;;;+;;;;;;;;;;;;;;;;;
;;;;;;;;;;+***??;;;;;+***+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;+***?*;;;;;+*+*+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;+++*+;;;;***+**;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;++*++**;;;;+****?;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;*+++***;;;;;;+**?+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;++++**?+;;;;;;+*?+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;+++***;;;;;;+*?+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;++**?+;;;;;;+?+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;*****;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;+????*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;+***;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

Posture: Lie on your back. Bring your arms and legs up to 90°. Arms and legs should be shoulder-width apart and the palms of the hands are open and facing each other.

Music: Nirinjan Kaur’s Say Saraswati. You may chant along with the music.

Time: 31 Minutes.

Effects: Renews the spine.

Yogi Bhajan • Men’s Course 1992

The Teachings of Yogi Bhajan ©2008

Page 203

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Reacting to Childhood Patterns Kriya

######################################################################
######################################################################
##############################################SSS##SSSS###############
###################################S######S###SSS#S#SS##SSSSSS####SSS#
###########################S##SSSS##SS###S###SSSSSSSSSSSSSSSSS###SSS##
##########################SSSS###########SSSSSSSSSSSSSSS#S#SSS#SSSS##S
########S##########S##SS##SS##S%*+;;;+?S##SSSSSSSSSSSSSSSS#SSSSSSSS#SS
#########S#########SS#SSSSS#S*:,,..,...,;%#SSSSSSSSSSSSS###SSSSSSSSSSS
#######SS#########SSSSSSSSSS+::,,,:+;....,?#SSSSSSSSSSSSSSSSSSSSSSSSSS
######SSSS###SSS##SSSSSSSS#?:::,,,:;:,..,,:SSSSSSSSSSSSSSSSSSSSSSSSSSS
#######SS#S####SS##SSSSSSS#?;;::;;;;;;:,,,:%#SSSSSSSSSSSSSSSSSSSSSSSSS
######SSS#####SS#SSSSSSSSS#S+;+*++;;;;;;,,+SSSSSSSSSSSSSSSSSSSSSSSSSSS
#######SS####SSSSSS##SS#####%+*****+++++;:%#SSSSSSSSSSSSSSSSSSSSSSSSSS
########S####SSSSSSSSSSS#####%*+*?*;**+++%#SSSSSSSSSSSSSSSSSSSSSSSSSSS
####SSSSS###SSSSSSSSS##S##S##S*++++++;;;*SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
######SSS###SSSSSSSSSSSSS#SSS#?*++++++++S#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
############SSSSSSSSSSSSSSSSS#S*****+++?#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
############SSSSSSSSSSSSSSSS###?**++++;S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#############SSSSSSSSSS####SS%%*+**+;;;?%SSS###SSSSSSSSSSSSSSSSSSSSSSS
#############SSSSSSS##SS%*+++++++++;;;;;;+++*?%SS#SSSSSSSSSSSSSSSSSSSS
############S#SSSSS#%*;:::::;;;;;;;;+;;;;;:,::::;?#SSSSSSSSSSSSSSSSSSS
############SSSSSS#S;;::::::::;;;;::+;;;:;:,,:::,,?#SSSSSSSSSSSSSSSSSS
############SSSSSS#?;;;::::::::;;;;++;;:::::,::::,;SSSSSSSSSSSSSSSSSSS
############SSSSSSS+;;;;:::::;;+;;+++;;::::::;;::::%SSSSSSSSSSSSSSSSSS
###########S###SSS%;;;;+;;;;;;++++++*:;;:::::+;:::,*#SSSSSSSSSSSSSSSSS
#############SSSS#%;;;;++;;;;+++;;?%*;;;:::::+;::,,+#SSSSSSSSSSSSSSSSS
#########S#SSSSSS#%;;;;++;;;;++**;+%?+;;:::::+;:::,;SSSSSSSSSSSSSSSSSS
#########SSSSS####?;;;;+++;;;;+***;+**+;:::::+;:::,;SSSSSSSSSSSSSSSSSS
########SSSSS#####?;;;;++*++++++++++*?*+;;::;;;:::,;SSSSSSSSSSSSSSSSSS
#######S##S#######*;;++++?**++++++***?%*+;;;:;::::::SSSSSSSSSSSSSSSSSS
#######SSSS#######?;;+;;+++++++*+++*******+;;;:,,:::%SSSSSSSSSSSSSSSSS
##########S#######?+;;;+++++****+;;++;+++**+++;::::;SSSSSSSSSSSSSSSSSS
##################S*++++*****?*++;::;;;;;+??*+;;:::%SSSSSSSSSSSSSSSSSS
###################S*****????*;;;;:::::;;:;+***+++?SSSSSSSSSSSSSSSSSSS
#####################S%%???*++;;;;;;::::;;:::++?SS#SSSSSSSSSSSSSSSSSSS
#######################%*++++;;;:::;;::::;;:::+SSSSSSSS%%SSSSSSSSSSSSS
???%S#SSSS%??????????%SS%*+++;;++;:::::::::;::?S++;;++;::;++*?%SS#S%?*
+++*******++++*+**?%?%SS#S%?++;;++;;::;;;;;+*%SS*+:::::::,,:,::;++;::,
+++++++++++**??%%%SSSSSSSSSSSS%??***++**?%SSSSSSSS?*+;:::,::,,,,,,,:,,
;;;+++++*%%SSSSSSSSSSSSSSSSSSSS###SSSSS##SSSSSSSSSSSS%*+:,::,:,,,,,,,,
;+;;++*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?;::::,,::::,,
++++;*SSSSSSSSSSSSSSSSSSSSSSSSSSSS#S####SSSSSSSSSSSSSSSSSS?+:,:,::::::
+++++%SSSSSSSSSSSSSSSSSSSSSSSSSS?++*????%%SSSSSSSSSSSSSSSSSS?+::::,:::
+++++?SSSSSSSSSSSSSSSSSSSSSSSSSS*:::;;++*?%SSSSSSSSSSSSSSSSSSS%+;::::,
++++++?SSSSSSSSSSSSSSSSSSSSSSSS?;;;+?%SSSSSSSSSSSSSSSSSSSSSSSSSS?:::,,
+++++++*SSSSSSSSSSSSSSSSSSSSSSS?**++%SSSSSSSSSSSSSSSSSSSSSSSSSSSS+;:::
;+++++++*???%%%%SSSSSSSSSSSSSS?**+++*%SSSSSSSSSSSSSSSSSSSSSSSSS%%*;;;;
;++++++++++***???%%SSSSSSSSSS%+;;:;++?SSSSSSSSSSSSSSSSSSSSSSSSSS%;;+;;
+;;;;;;;++++++*****??%%SSSSSS*;;;;::;;+?SSSSSSSSSSSSSSSSSSSSSS%*;;;;;;
;;:;;;;;;;;:;;++++++++++**???+;;;;;:::::;;+***???%%SSSSSS%%??++;:::;;:
::::::::;;:::;;;;;:;;;::;:::::::::;;:::::::::::,,;;+**+++;;:;;:;::::::
;;::;;:::::::;:::;;;;::::::::::::;;::::::::::::::;::;;:::;;;;;;;::::::
;;;;;;;;;;;::;;;;;;::::;;::;::::;;;::::::::::::;;;::;;;::;;;;:;;:::::;

SSSSSSSSSSSSSSSSSSSSSSSSS#####SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#SSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS###SSSSSS#S%
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%*;
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?+++
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%*++?%%SSSSSSSSSSSSSSSSSSS?+:;+*
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%?*+;:,...,,,:*%SSSSSSSSSSSSSS?;:,:::;
###SSSSSSSSSSSSSSSSSSSSSSSSSS%*;,,,,,,:::::,,,.,,;+?%SSSSSS%*;,,:::;;;
SSSSSSSSSSSSSSSSSSSSSSSSSSSS*:,::;++******++;::,,,,,:;;;++::,:::;;++++
SSSSSSSSSSSSSSSSSSSSSSSSSSS%;;+**???%?????**++;;::,,:::,,,,:::;;++++**
SSSSSSSSSSSSSSSSSSSSSSSSSSS*;+***+;;:::,:,,,,,,,,::::;;;;:::;;;++*****
SSSSSSSSSSSSSSSSSSSSSSSSSSS+++*:,::;:::;:;;:::;;;;;;;;;;;;;;+++*****??
SSSSSSSSSSSSSSSSSSSSSSSSSSS*+**++++++++**+++++++**+++++++++**+***?%SS#
SSSSSSSSSSS%??%%SSSSSSSSSSS?++++******?????????********++****??%SSSS##
SSSSSSSSS%+:::::;;;++**????%*+;;++++++**??%%?%%%%???*****??%SSSSSSSSSS
SSSSSSSSS%*+;;;;::::::,,,,,::;+****++++++;;;;;;+++****??SS####S%SS%%%%
SSSSSSSSSSSS%%???*++++;;;;;;:;;++********++++++;+++++++*??????%%?**+++
SSSSSSSSSSSSSSSSSSSS%%%?*++++++++++********************+++++++***;;;;;
SSSSSSSSSSSSSSSSSSSSSSSSS%%??********************???***++;;;;:+??+:::;
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%???*???******??????******++++;+??*;;;;
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%%%%%%?????**********+++?%*++++
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%%???*********?%****
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS##SSSSSS%%%%??%%???
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#SSSSSSS#####SSS###S
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSS######
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS##SSSSSSSSSSSSSSSSS#SS##

1. Sit in Easy Pose. Place left hand in front of you at chest level. Keep the fingers straight with the palm facing right. Press the fingertips of the right hand into the mounds at the base of the fingers of the left hand. Palms face each other. Right fingers are bent. Thumbs rest alongside each other. Eyes are closed. Begin to breathe long and deeply through the mouth with a ‘throaty breath.’ Hear the sound of it. Regulate it from the throat. Feel the breath and the energy it creates. Continue for 3-5 minutes. Then inhale deeply and suspend the breath for up to a minute. As you hold it, go through your psyche deeply. Gather all thoughts, feelings, memories you want to release. Exhale through the mouth like a cannon. Expel the impressions. Release the feelings. To End: Inhale and exhale a few times then suspend the breath again. Repeat this two more times.

##################################SSS##########S##S##SSSSS#SS####S#SS#
################################S##SS#####S###SS###SS#SSSSS#SS####SS##
###############S###########SSS#SSSSSSSS##SS##SSS###SSSSS#SSS####SSSS##
##################S##SSS##SSSSSS########SSSSSSSS#SSSSSSSSS#SSSSSSSS#SS
###############SS###SSSS#S#SS##S%?***?%S##SSSSSSSSSSSSSSSSSSSSSSSSSSSS
##############SSS##SSSSSSSSS#S*;,,.....:+%#SSSSSSSSSSSSSSSSSSSSSSSSSSS
#######S##S###SSS##SSSSSSSS#S;::,,,++,...,?#SSSSSSSSSSSSSSSSSSSSSSSSSS
#S#####S#SS###SSS##SSSSSSSS#*;::,,,;;,..,,:%SSSSSSSSSSSSSSSSSSSSSSSSSS
######S##S###SSSS#SSSSSSSSSS*;;:;+;;;;:,,,,?#SSSSSSSSSSSSSSSSSSSSSSSSS
######SS######SSSSSSSS###SS#?+;+*++;;;++:,:SSSSSSSSSSSSSSSSSSSSSSSSSSS
##S###S#SS###SSSSSSSSS##SSS##?+?***++++*+:*#SSSSSSSSSSSSSSSSSSSSSSSSSS
##S#SSSSS####SSSSSSS#####SSS#S?**??++?*++*SSSSSSSSSSSSSSSSSSSSSSSSSSSS
##S##SSSS####SSSSSSSSSSSS#SSS#%*++*++++++S#SSSSSSSSSSSSSSSSSSSSSSSSSSS
######SSSS##S#SSSSSSSSSSS#SS##S?****++++?#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
####S#SS####S?SSSSSSSSSSSSSSSSS%**??*++*SSSSSSSSSSSSSSSSSS#SS#SSSSSSSS
#######S#S##%++%#SSSSSSSSSSS###S?****++?#SSSSSSSSSSSSSSSSS?+*%SSSSSSSS
#########S*#S++*#SSSSSS###SSSS%%****++;*%SSS###SSSSSSSSSS?;;+*SSSSSSSS
#########S+**+++SSSSS#S%%?*++*+*++++;;;;;+++*?%S##SSSSSSS+;;;%#SSSSSSS
##########?+++++%#SS#%+;;;;;;+++++;;;;;;;;;::::;+%#SSSSS?;;;+*SSSSSSSS
##########%+*+++%#S#%+;:::::;;;;;;;;;;;;;:;::::::+S#SSSS*+++;+SSSSSSSS
##########%++**+%##S*+;;;::::::;;;;;;;;;::;::::::;*SSSSS?+;++*#SSSSSSS
##########S*+***SSS%*+;;;;:::::::::::::::::::::::;;*SSSS?*+;;%SSSSSSSS
###########%*+++S#S?*+;;:;;::::::::::::::::::::::;++%SSS?*++?SSSSSSSSS
###########S*+++?#S?**+;::;::::::::::::;:::::::::;*+?SS%**++SSSSSSSSSS
##########S#?++;+S?*++*?+;;;::::::::::;::::::,:::**++%S**+;?#SSSSSSSSS
####SS#S#S##S*+;;**+++*??+;;;:::::::;;::::::::::+*+***?*+++SSSSSSSSSSS
##SSSS#SSS##S?*+;;+++**??*++;;:::::;;:;;;::::;:;**++*+**+;?SSSSSSSSSSS
####SS##SS#S#%**+;;++**%%*+++;::::;;;;;;;:::;;;?**+**+++++SSSSSSSSSSSS
######SS#S####?**+;+**?#S***+;;:::;;:;;;;;::;;+S%****++++?SSSSSSSSSSSS
#######S#S####S?**+**%##?***+;;;:::;;:;;;;:;;;*#SS?**+++%SSSSSSSSSSSSS
#############S#S???%S##S****+;;;;:::;:;+;::;;:*#SSSS%%?%SSSSSSSSSSSSSS
###S##########S########S+++*+;;;;;:::::;+::::;*SSSSSS##SSSSSSSSSSSSSSS
#######################S*++*++;;:;;;:::;+;:::;+SSSSSSSSSSSSSSSSSSSSSSS
#######################S*++++++;:::;;;:::;;;;;%###SS#SSSS#SSSSSSSSSSSS
%%%S####SSS%%%%%%%%%%S#SS?***++++;::::;:::;;;+S%****??+++*?%%SS####S%%
++**?????*****?????%%SSSS#S%?*+++++;;;;;++**%SS%+;:::::::::::;+*??*;::
++++++++*?%%%SSSSSSSSSSSSSSSSSSS%%????%%%SSSSSSSS%?*+;;:::::,:,,,,::,,
+++++++?SSSSSSSSSSSSSSSSSSSSSSSS##SSSS##SSSSSSSSSSSSS%?;,::,::,:::::::
++++++?SSSSSSSSSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSSSSSSS%*;::::::::::::
++++++%SSSSSSSSSSSSSSSSSSSSSSSSS%%SS##SSSSSSSSSSSSSSSSSSS%?+::::::::::
++++++%SSSSSSSSSSSSSSSSSSSSSSSSS+;;+***?%%SSSSSSSSSSSSSSSSSS?+::::::::
*****+*%SSSSSSSSSSSSSSSSSSSSSSS?;;;+*??%%SSSSSSSSSSSSSSSSSSSSS?;::::,,
+++**+++?SSSSSSSSSSSSSSSSSSSSSS*+++?SSSSSSSSSSSSSSSSSSSSSSSSSSS*::,,,,
++++++++**??%%SSSSSSSSSSSSSSSS%??*+*%SSSSSSSSSSSSSSSSSSSSSSSSSS?;;;;;:
;++++++++****???%%SSSSSSSSSSS%+*+++*?SSSSSSSSSSSSSSSSSSSSSSSSSS*;;++;:
++++++++++*****??????%%SSSSSS*;;;;;;+*%SSSSSSSSSSSSSSSSSSSSSS?+;;++;;:
;;;;;;;;;++;;;+*+++*****??%%?;;;+;::;:;+**???%%%%SSSSSSS%%?**+;;;;;;::
::::::;;;;;::;;;;;;;+;;;;;;;;::::;;:;::;::::::::++*?***+;;;;;;;::::::;
;;;;;;;;;;::;;;;;;;;;:::;::;::::;;;:::::;::;:::;;:;+;::;;;;;;;::::::::
+;;;;;;;;;;;;;;;+;;;:;;;;:;;::;;+;::;;:::;;::;;;;:;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;+++;;+;;:::::::;;;;;;;;;;;;:;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;;
+;+++;;;;;;;+++++;;::::::::::;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;:;;;;;;

2. Still in Easy Pose, bring the hands in front of the shoulders with the palms facing forward. With the left hand, connect the little finger to the tip of the thumb. With the right hand connect the ring finger to the tip of the thumb. Close the eyes and begin Breath of Fire through your mouth. Steady breath. 3 minutes. To End: Inhale deeply and concentrate through the top of the head for up to 30 seconds. Repeat three times.

3. Cross your hands on the Heart Center, right over left. Eyes: Focused at the tip of the nose through closed eyes. Breathe normally in your own rhythm. 7-11 minutes. Meditate on a feeling and quality in your heart. Feel your innocence. Connect to your sense of totality and vastness. Extend your sense of peace. Any thought or people that come to your mind, grant your blessing. Bless your self, any thought in awareness. Enter a state of gratitude, light and blessing. Survey each year from birth to 11 years old. Bring in the sense of light, kindness and blessing to each memory. See what happens as this entire period is cleared and released by touching it with your light and openness.

######################################################################
######################################################################
#############################################S#######S################
############################################SS######SSSS###S##########
#########################SS###S%?***?%S##S##SS##S#S#SSSS##SS###S###SS#
##########################S#%+:,,.....:+%###SSSSS#S#SSSS##S##S#S######
###########################?::,,,:+;,...,?#SSSSSS#SSSSSS#SSSSSSS##SSS#
#####################S##S#S;:::,,,;;,..,,:%#SSSSSSSSSSSSSSSSSSSSSSSSS#
##################SSS###S#S+;::;;;;;;:,,,:%#SSSSSSSSSSSSSSSSSSSSSSSSS#
####################S#####S*;;+*++;;;+;:,;SSSSSSSSSSSSSSSSSSSSSSSSS#SS
####################S######S*+?***++++++:?#SSSSSSSSSSSSSSSSSSSSSSSSSSS
#############SSS############S***??+*?**+*#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
###############S#############?*+**++++;+S#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
############SSSSS############S*****++++?#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
############SSSS##SSS#####S##S?****+++*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
############SSSSSSSSS#SSSS####S?**++++?##SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#############SSS#SSSS######SSS%****++;*%%SS####SSSSSSSSSSSSSSSSSSSSSSS
#############SSSSSSS#SS%%**+*++++++;;;;;;+;+*?%S#SSSSSSSSSSSSSSSSSSSSS
##############SSSSS#S+;;;;;;+++++;;;;;;;;;:,::::*SSSSSSSSSSSSSSSSSSSSS
#############S#S#S#%+;:::::;;;;;;;;;;;;;:;::::::,+SSSSSSSSSSSSSSSSSSSS
##############SS##S+;;;:::::::;;;;;;;;;::;,,,::::,+#SSSSSSSSSSSSSSSSSS
#############SS###*;;;+::::::::::;;:::::::,,,::::::?#SSSSSSSSSSSSSSSSS
##############SS#%+++++;:;::::;;::;::::;:::,,,::;::;SSSSSSSSSSSSSSSSSS
#################*;;++*;:;;:;++;;;;;;;;;;:::,:::;::,*#SSSSSSSSSSSSSSSS
##############S#%+;;++**;:;;++;;;;;;;+;;;;::::::;;:::%#SSSSSSSSSSSSSSS
#########SS#S##S+;;;+**%?+++;::;;;;++++;:::::::++;::,:SSSSSSSSSSSSSSSS
########SS##S##*;;;++*?%**++;;;++++****+;::::;;*+;::::+#SSSSSSSSSSSSSS
##############S++;;++**+******+;++;;+****+++;;;;;::::::SSSSSSSSSSSSSSS
##############%++++******???**+::;;;:;;;+*****++++:::::%SSSSSSSSSSSSSS
##############%+++*??????%?*++++:::;::;:::;**??**+;;;:;SSSSSSSSSSSSSSS
###############%???%%%SS%%?++;;++:,:;:;;:::;:*SS%%%???SSSSSSSSSSSSSSSS
################SS#####S****+;;;;+:,:::;;::::+*S######SSSSSSSSSSSSSSSS
#######################S*++**+;::;+;:,::;;::::*SSS##SSS#SSSSSSSSSSSSSS
#######################S?+++++;;:::;;;:,:;;;;;SSS%%%S%%??%SSSS#S####SS
%%%SS####SSS%%%%??%%%%S#S%**+++++;::::;:::;;;*S%;;;;;;:,::;;;+?%S%?*;:
+++*?????*******???%SSSSSSSS%**++++;;;;++*?%SSSS%*;;::::::::,,,:::::,,
+++++++++*?%%SSSSSSSSSSSSSSSSSSSS%%%%%%SSSSSSSSSSSSS?*+:,::,,:,,,,,,,,
;;++++++?SSSSSSSSSSSSSSSSSSSSSSS###SSS#SSSSSSSSSSSSSSSS?;:::::,::::,,,
+++++++%SSSSSSSSSSSSSSSSSSSSSSSSS##S###SSSSSSSSSSSSSSSSSS?+;::::::::::
+++++++SSSSSSSSSSSSSSSSSSSSSSSSS%*??%SSSSSS#SSSSSSSSSSSSSSS%*;::::::::
+++++++%SSSSSSSSSSSSSSSSSSSSSSSS?:;;;++*?%SSSSSSSSSSSSSSSSSSS%*;::::,,
+**+*++*%SSSSSSSSSSSSSSSSSSSSSS%;;;+?%SSSSSSSSSSSSSSSSSSSSSSSSS?:::,,,
+++++++++?SSSSSSSSSSSSSSSSSSSSS?**++?SSSSSSSSSSSSSSSSSSSSSSSSS%%;;;:::
;;++++++++**?%%%%SSSSSSSSSSSSS%*?*+**%SSSSSSSSSSSSSSSSSSSSSSSSS%+;++;:
;;+++++++++****???%%%SSSSSSSSS*;;;;;+*%SSSSSSSSSSSSSSSSSSSSSS%?+;;+;;:
;;+;;;+;;++++++******???%%SSS%;;;;;::;;*??%S%%%SSSSSSSSSSS%?*+;:;:;;::
:;;;::;:;;;;;:;;++;;;++;+++**+;::;;;::::::;;;;;:;**??***+;;;;;;:::::::
::::::::::;:::;;:;;;;;;:::::::::::;;:::::::::::::;:;+;:;;;;;;;;:::::::
;;;;;;;;;;;:;:;;;;;;;;::;;::;::::;;:::;::::::::;;;:;;;:;;;;;:;;:::;;;;
+;;;;;;;;;;;;;;;;;;;;::::::::;;;;;;:;;;:;:;;::;;;:::;;:;;;;;::;;;;;;;;

Yogi Bhajan • April 7, 1993

The Teachings of Yogi Bhajan ©2008

Page 204

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Compassion Kriya

?%%????*******++++++++++***********????********+*??**?*******?********
**+++++;;;;;;;::::::::::::;;;;;;++++*+;;;;;;;;;;:;;;;+++*+++++;;+;;;;;
;;;;;;::::::::::::::::,,,,,:::::::::::::::,,,::::::::::;;;::::::::::::
:::::::::::;;;;;;:;;;::::::,,:::::::,:,,,,,,,:::::;;;;;;;;;:::::::::::
::::::;;;+***++;:::+**+*+++++++;:,::,::::::;;;;+***+:;;+***+;;::::::::
:::::;;;;+++;;:::::,;??***??*;;:::::::::::;+?%%%SS%:::::;++++;::::::::
:::::;;;;+++;;;;;;;:::****+;;;;;:::::;;;;;;;;+?%%%:,::::;;+++;;:::::::
:::::;;;;++;;::::::::::++;:;::::;:::::::;;;+;;:+*;,:;;;;;;;;;;;:::::::
:::::::;;;;::::::::::;:,:::::,,,::::::,::::;;+;:,:;;;;;;;;;;:;::::::,,
::::::::::::::;;:::::;::::,,,:;;::::::::,:::::;::::::::::::::::::,::::
::::::::;;:::,:::,::,:,,,,,,,::,:::;:::;;::,::::::,:::::::::::::::::::
::::::::;;:::::::::,,,,,,,,,,,,,,,,,::::::::,,,:::,,::::::::::::::::::
::::::::::::::::::::,,,,,:::,,:::::::::,,,,:::::::,:::::::::::::::::::
:::::::::::::::::::::,,,:::::;::::::::::::::::::::,,,,,,,,::,,,,,,,,::
;;;;;;;:::::::::::::::,::::;++++;;:::::::::::::,;;;:::::::::::::::;;++
;;;;;;;;;;;;;++;;+++++;;++++**+++;;::::::::::::::::::::::::::::::+++;;
;;;;;;;;;;;;;;;++;;;;;+???*++++++;;;:::::::;;;:,,:;;:,,,,,,,::,:::::::
;;;;;;;;;;;;;;;;;;;;:;*******++++;;;:::::::;+++;+*?*+:,,,,,,,,,:::::::
;;;;;;;;;;;;;;;;;::::*?*******+;++;;;:;:::;+**??***++;,,,,,,,,,::::,,,
;;;;;;;;;;:::::::::::**********+;;;;;:;:::;*?****+++++,,,,,,,,,,,,,,,,
;;;:;::::::::::::::::*********?*;:;;;:;::;****++++++++,,,,,,,,,,,,,,,,
;;::::::::::::::::::+**+******??+::::;;:+***+++++++++;,,,,,,,,,,,,,,,,
;;::::::::::::::::::;;:::;++*****;::;;+?*+++*+++;,::;;:,,,,,,,,,,,,,,,
;;:::::::::::::::::::::::;+;;+*+*+;;*??*+++;;:;;::,,,,,,,,,,,,,,,,,,,,
;:::::::::::::::::,::;:::;:::;++++;*??*;;;;:,,:::,,,:,,,,,,,,,,,,,,,,,
::::::::,,,::::::,,,:::::::::;++;;;;+*++;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::,,,,,:,::,,,,:::,,,,::;+**;;;;+++,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,
:::::::,,,,,,,,,,,,,,::,,:,::;+**++;;+++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::,,,,,,,,,,,,,,,:,,:,,,:;;**++++++*+,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::,,,,,,,,,,,,,,,,,,:,,,,,,;+++;++++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::,,,,,,,,,,,,,,,,,,,,,,,,;++++;+;++;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::,,,,,,,,,,,,,,,,,,,,,,,,:+**++++++;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::,,,,,,,,,,,,,,,,,,,,,,,,,,:*???*++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::,,,,,,,,,,,,,,,,,,,,,,,,,,,:*????*+;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,+????**++,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:***?***++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:**?%%**%?*+:,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;*??%?*???*+:,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,;;;***++++++:::,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;::;;++;;:,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,;;;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,:;::;;,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,;?+%;?,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,:+::;;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,

Posture: Sit in Easy Pose with your spine straight.

Mudra: Cross the Saturn Fingers (middle fingers) over the Jupiter fingers (index fingers) of each hand. Place thumbs on mounds of Mercury, which is just at the base of the pinkie.

Mantra: Sing with a lyrical version of Rakhay Rakhanahaar.

Eyes: Closed.

Movement: (a) On first line of the mantra, bring hands up and press them into the chest, one palm over the other. (b) On second line of the mantra, lower arms so wrists rest on knees. Continue alternating in this way, but with the hands at the chest for the last line that repeats twice. Then briefly lower and raise again for first line. (a) Rakhay rakhanhaar aap ubaariun (b) Gur kee pairee paa-eh kaaj savaariun (a) Hoaa aap dayaal manho na visaariun (b) Saadh janaa kai sung bhavjal taariun (a) Saakat nindak dusht khin maa-eh bidaariun (b) Tis Saahib kee tayk naanak manai maa-eh (a) Jis simrat sukh ho-eh saglay dookh jaa-eh (a)Jis simrat sukh ho-eh saglay dookh jaa-eh (Briefly lower the hands and then continue.)

%%%%???*******++++++++++**********????********+*?***?*??***?**?*******
***+++++;;;;;;:::;::::::;;;;;;;++++*++;;;;;;;;;;;;;++++*++++++++++;;;;
+;;;++;;;;;:::::;::::::::::::::::::::::::::::::::::::;;;;;;;;;;;:::::;
;;;+++++++++*+++;:;;;::::::::::::::::::,,,,:::::;;;;;;++++;++;;;;;;;;;
;*?+*+*++*??*+;::::**++++++++++::::::::::;;;;+**??;:;;+???*+++;;;*+;;;
;*%*+?*****+;;::::::+*******;;:::::::::::;;*?%%%%?:::::;+++++*;;*%?*;;
;;*??%????*+;;;;;;:::;+**+;:;;;;::::;;;;;;;;;+?%?:,:::;;;+++*?++%??*;:
::;*%S????*;;::::::::::;;:::::::::::::::;;;;;:;+::;;;;;;;;;+???%S%*;::
:::;*?**?**;:::::::::;:::::::::::::::::::::;;;:,:;:::::::;;*?%??%?+:::
:::::;++++++;::::::::::::::,,;+::::;::::::::::::::::::::::;*??*+*;::::
::::::;;+++**+;;::::::::::,,::::::::::;;;::::::::,::::::::+**+;;::::::
:::::::;;+++**;;;;;;;::::::;::,:::,::::::;;::::::::::::::+***+;:::::::
:::::;:::+++++++;:;:::::;++;::::::::::::::;;+;;;::::::::+*++++::::::::
:::::::;::;+;++++;:::,::;;;;;;:::::::::::::;+;;;::::::;*?*++;:::::::::
;;;;;;;;;;;;+;;++++;;;::;;+++;;;:::::::::::;;;:;;;;;;+*+++++:::;;+++++
+;;;;;;;;;;;+;;;;+++++;;;++++;;;;:::::::::::;:::::::+*+++;;::::;;;;:::
+;;;;;;;;;;;;+;;;;;++;;;;++;;;;;::::::::::::;;:::::++++;;;;:::::::::::
;;;;;;;;;;;;;;;;;;;;++;::++;;;;;;;::::::::::;;:,,:++++;;;;::,:::::::::
;;;;;;;;;;;;;;;;;;;;;+;:;+++;;;;;;;::::::::::;:,,;+;;;;;;:,:,:::::::::
;;;;;;;;;;;;;;:;;;;;;;+::+;;;;:;;:;::::::::::;:,:++;;;;:,,,,,,:::,,:::
;;;;;;;;;::;:::::;+;;;+;;+;;:::::::::::::::::;;:++;;;;:,,,,,,,::,,,,::
;;;;;;::::::::::::+;;:::++:::,,,,,,:,,,,,,,,,;+;;;;;;;,,,,,,,,::,,,:,,
;;;:::::::::::::::;::,,:;;:,,,,,,,,,,,,,,,,,,;+;:,,,:::,,,,,,,:,,,,,,,
;;;::::::::::::::::::,,:;;:,,,,,,,,,,,,,,,,,,,;:,,,,:,,,,,,,,,,,,,,,,,
;:::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::,:::,,,,,,,,,,,,:::,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,
::::::::::,:::::,,,:::,,:,,,,,,::;;*;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::,::,::,,,::,,::,,,,::;;;;;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::,,,,,,,,,,,,,,,,,,,:;+++;;;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::,,,,,,,,,,,,,,,,,,,,:++++;+;;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::,,,,,,,,,,,,,,,,,,,,,,+***++;;;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::,,,,,,,,,,,,,,,,,,,,,;****++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::,,,,,,,,,,,,,,,,,,,,,,:+**?**++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::,,,,,,,,,,,,,,,,,,,,,,,;*+**++++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::,,,,,,,,,,,,,,,,,,,,,,,:***?*+*?+;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::,,,,,,,,,,,,,,,,,,,,,,:;**?%?+%%*+;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::,,,,,,,,,,,,,,,,,,,,,,,:;;+**++++++;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;;;;;:,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::,,,,,,,,,,,,,,,,,,,,,,,,:;;;:::::,,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,
:,,,,,,,,,,,,,,,,,,,,,,,,,,:;:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,:;::;:,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,?+%***,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:;+*:+;,,,,,,,:,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,::
:::,::::,,:,::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,:::

Time: 31 minutes Benefits: The only beautiful thing which makes you human is compassion. Think about vengeance, lies, truth, God, greatness, think of anything, if you take compassion out of it, everything becomes bitter. Compassion is a value of life; it is power; it is God and meditation; it is truth. Compassion gives you the strength to go through suffering and yet, feel no pain. There is absolutely no grace without compassion.

%%???????***++++++++++++++++++***???*****+++++;;;;;;;++++;;+++++++***+
%??****?**+++++++++;+++++++++++**********++++;;;;;++++;;;;+++++;;+++++
???**???**+++++++;;;;;;++++++++++*********+++++++++;;;;++++++;;;;;;+++
???*??**+++++++;;;;;;;;;;;;;;++++++********+++++;;;;;+++++++;;;+++++;;
??*???**+++;;;;;;;;;;;;;;;;;;;;;;;+*??******++;;++;++++++++;;++++;;;;+
?**????*++;;;;;;;:::;:::::::::;;;;;*????****++++++++++++;;;;;;;;;;;;;;
**????**+;;;;::::::;;;;;;;;:;;;;;;;+*??????*++++++++;;;;::;;;;;;;;;;;;
*????*++++;;;;;:::::;;:::::;;;;;;++++++++***?****++;;::::;;;;;;;;+++**
??%%%?++**+++++++++++++++;;;;;++**+;;;;;;;;;+***++***+++++++++++******
?????*+++;;;;;;;;++++++++**+;::;++***+;;;;;::;++;;+++++***************
**+++++;;;*+;:::::::::::;;;;;;;;;;;+*?**++++;;+*+;;+++++++++++********
*+++++;;;*?***++;::::;;;++++++++;;;;;*??*****++*++++++++++****++******
++++++;;;;*?+++++++++**?%??*????*+;;;;;+++++++++*+;;;;+++++++++++++++*
+++;;;;+******+;;;;;;;;;+*++;+*?%*+;;;;;;;;;;;;;++;;;;+;;;;;++++++++++
+++;;;;;;;;;;;;;;;;:::::;;;;;;;*++++;;;;;;;;;;;;++;;;;;;;;;;++++++++++
++;;;;::;::;:::::::::::::;;;;:;;;++++;:::::;;;;;++;;;;;;;;;;;;;;++++++
+;;;;::::::::::::::::::::::::::;;;;;;;;:;;;;;:;;;;;;;;;;;;;;;+++++++++
;;;;;:::::::::::::::::::::::::::::::::::::::::::::;::;;;;;;;++++++++++
;;;;;;::::::::::::::::::::::::::::::::::::::::::::::::;;;:;;;;;;;;++++
;;;;;::::::::::::::::::,::::::::::::::::::::::::::::::::::;;;;;;;;;;;+
;;;;:::::::::::::::::::::,::::::::::::::::::::::::::::::::::;;;;;;;;;+
;;;;:::::::::::::::::::::::::::::::::::::::::::::::::::::;:::::;;;;;;+
;;;:::::::::::::::::::::::::::::::::::::::::::::::::::;;;;;;;;;;;;;+++

Yogi Bhajan • July 11, 1986

The Teachings of Yogi Bhajan ©2008

Page 205

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Conquer Your Weakness

##############################################SSS#####################
##########################SS########SSSSSSSSSSSSSSSSSSSSSSSSSSSS##S###
#####################S####S#S%?**?%#SSSSSSSSSS#SSSSSSSSSSSSSSSSSSSS#SS
###################S#SSSSS#S+:,::.,+SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
############SSS#S#SSSSSSSS#?::;;;:,,*#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
############%+?S##SSSSSSSS#%;**++++:?#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###########S*++%SS#SSSSSSS##?***+++*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
########SSS#*;;+*S#SSSSSSS##S?**+++S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
########S###%;;+%###SSSSSS###%**++?#######SSSSSSSSSSSSSSSSSSSSSSSSSSSS
#########S###*;*####SSS#SSSSS%**+;*%%%%%%%SS###SSSSSSSSSSSSSSSSSSSSSSS
#########S###*;*###S##S?+;;;+++;;;;;;::::::;+++;;;:::;+++*+****??%SSSS
######S###S##?;+S###S?;;:::::;;;;;:::,,,::::::::::::;;+*?%%%%%SSSSSSSS
#############?+;*S%*;;;;;::::::::::::,,:::;++***??%%SSS##SSSSSSSSSSSSS
######S######%+;;+;;;;*;;;::::::::::,,::::%SS#######SSSSSSSSSSSSSSSSSS
#############S*++;+++?%?++;::::::::::::::*#SSSSSSSSSSSSSSSSSSSSSSSSSSS
#####S######S#S%%%%SS##S*++;;::::::::::::%#SSSSSSSSSSSSSSSSSSSSSSSSSSS
S###########S###########%++;;;::::::::::;SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
S#####S#####SSSSSSS##S##S*+;;;;:::::::::*#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SS##SS#S#S##S#SS####SS###*++;;:;;::::::;SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSS#S#S#######S**+++;;;;::;::;SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSS###SS###SSSSSSS#S***++;;;;;;;::*SSSSS#SSSSSSSSSSSSSSSSSSSSSSSS
#S#####S%%%SS##SSSSSSSSSSSSSS%%?????%%%SSS%%?*?%%SS#SS%%??%SSSSSSSSSSS
SSS%%%?+++++***SSSSSSSSSSSSSSS###SSSSSSSSS%?+:,,::+*+;:,,,,:+%S%%%SS##
+++++++++++++++%SSSSSSSSSSSSSS%%SSSSSSSSSSSSSS?:,,,,,,,,,,,,,:::::;+*%
;;;;;++++++++***?SSSSSSSSSSSS%++*?SSSSSSSSSSSSS?::::,,,,,,,::,:;:,,,,:
;:::;;;;++++++****??%%SSSSSSS??SSSSSSSSSSSSSSSS?::::,,,:,:::,,::,,,,,,
;:;;:::;:;;;;;++++++**???%SS?++?SSSSSSSSSSSSSS*::;::::,:,,,,,,,,,,::::
:::::;;:;;:::;;;;;;;;;;;;++++:::;+**+**????**;::;;::::::,,,,,,,,:,:,,,
;;;;;::;::::::::;;;::::::::::::::::,,::;:;:::::::::::::,,:,,,,,,,,,,,,

1. Sit straight in a cross-legged position. Eyes are closed. Stretch the left arm straight out to the side, from the shoulder, with the palm down. Raise the right hand so that the elbow comes away from the body and begin sweeping the lower arm in a circular movement. On a deep inhalation, through pursed lips, bring the energy in as you move your hand toward your mouth. Exhale through the nose as you complete the circular motion. Palm is slightly cupped. Open the chest. Give yourself power. 11 minutes.

##########################################S####SSS#######S############
############################SSS###S###SSSSSSSSSSSSSSSSSSSSSSSSSS#SSS##
##############S########S#SS#SS#%*;;;+%#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS#S
############SSSS##SS##SSSSSSS#?:,,;,.,*#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
############SSSSSSSS##SSSSSSS#*;++;;;,;SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###################S##SSSSSSS#%+**+**;*#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
######S######S#####SS#SSSSSSS##%***++*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###########SSS###SSSS#SSSSSSSSS#?**++S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##########SSSS#S##SS##SSSSS###SS%**++SSSSSSSS######SSSS#######SS#SSSSS
############SSSSS#####SSS#S?*++**+;;;+;;:::;;+*?**++;++***?*?????%SSSS
##########SSSSS#########S?+:::::;;;;;:::,,::::::::,::::;+*?????%%SSSSS
####S#####SSSSSS######S?+;;;:::::::::::,,,::;;++**???%SSS###SSSSSSSSSS
######SSS#########SS%*;;;+;;;::::::::::,,:::%SSS######SSSSSSSSSSSSSSSS
###S%%?**???????*+++;;;;+*?;+;;::::::::::::+#SSSSSSSSSSSSSSSSSSSSSSSSS
#S#S?*++*++++++++++++*??%S#?+++;::::;::::::?#SSSSSSSSSSSSSSSSSSSSSSSSS
#SS##SSSSS##SSSSSSSSSS#####S*++;:::::::::::S#SSSSSSSSSSSSSSSSSSSSSSSSS
##S###################S#S###?*+;;;;;::::::+SSSSSSSSSSSSSSSSSSSSSSSSSSS
SS#SSSS##S##################?+++;:::::::::%#SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSS#############?++++;;;;;;;::%SSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSS##S######SSSSSSSS%???*++++++++?SSSSSSSSS#SSSSSSSS#SSSSSSSSS
##########S%?**?%SSSSSSSSSSSSSSSSSSSSSSSSSSS%?+:;++*%%?+;;;;+?SSSSSS##
##S%???****+++++++*SSSSSSSSSSSSSSSSSSSSSSSSSSS%?+,,,,,,,,,,,,,;++;+*?%
?*+;;;;;;++++++++++?SSSSSSSSSSSS%++?%SSSSSSSSSSSS*::::,,,,,,::,:::::,:
;;;;;;::;;;;+++++****?%%SSSSSSSS%*%SSSSSSSSSSSSSS?::::,,:,:::::::,,,,,
:;;;;;;:;::;;;;;;;++++***??%%SS%**%SSSSSSSSSSSSS?;:::::::,,,,,,,,,::::
;:::::::::;::;;:;;;;;;;;;;;+++*+::;+*****????**+:;;;::::::,,,,,,:::::,
;;;;;;;;;;:;;;::::::;;:;::::::::::::::,::;:;:::::::::::::,,,,,,,,,,,,,

2. Place your hands on your heart. Do Long Deep Breathing through the nose. Calm down, relax, go deep. 3 minutes.

To End: Inhale deeply and hold for 10 seconds. Expand your chest while pressing the heart as hard as you can and lengthening the spine as much as you can. Take the energy all the way up. Cannon Fire Exhale. Repeat twice more. Relax.

#########################################################SS###########
#########################################SSSSS#SSSSSSS##SSS#SSSS######
################################%*+++?S#SSSSSSSSSSSSSSSSSSSSSSSSS#SS##
#####################S######SS#%:,:;..:%#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
################S####S##SSSSSS#*;++;;:,*#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####################S###SSSSS#%***+++;%#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####################S###SSSS###%**+;+?#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#########################S##SS#%S?*++*S#S####SSSSSSSSSSSSSSSSSSSSSSSSS
##############S##########S####%+*++++*%%%%%%%SSSSSSSS%%SSSSSSSSSSSSSSS
#############S#############S?*+++++++;;;:,,:::;;;;;:::::;;+++++*?%%SSS
#############S###########S*;;;;++;;;;;::,:,::::::::::;++??%SSSSSSSSSSS
######################%**;;;;+;::::::::::::::+*??%%SSSSS#SSSSSSSSSSSSS
#####################?;;+;;+**+;;::::::,,,:,;S#####SSSSSSSSSSSSSSSSSSS
#####################*;++*?SS**+:::::::::::,*#SSSSSSSSSSSSSSSSSSSSSSSS
####S################SSSSS###?*+;:::::::::::%#SSSSSSSSSSSSSSSSSSSSSSSS
#S##SS############S#S########%++;;;::::::::;SSSSSSSSSSSSSSSSSSSSSSSSSS
#S####SSS##########SSS#######S*+;;;;:::::::*#SSSSSSSSSSSSSSSSSSSSSSSSS
#SS#####S#S###SSS############S*++;;::::::::?#SSSSSSSSSSSSSSSSSSSSSSSSS
###SSSSSSSSSS##########SSSS##S**++;;;;;::::%#SSS#SSSSSSSSSSSSSSSSSSSSS
#####S########S%SS###SSSSSSSSSS%%%???????%%SS%%???%SSSSS%%??%SSSSS#SSS
SSS####SSSS%%*+;++**?SSSSSSSSSSSSSS###SSSSSSS%%*;,,:;++;:,,,,:+?%??%SS
##SS%?*+++++;;;++++++%SSSSSSSSSSSS%?%SSSSSSSSSSSS?;,,,,,,,,,,,,,::::;+
S%*+;;;;;;;;;++++++***?SSSSSSSSSSS*+*%SSSSSSSSSSSS?::::,,,,,,:::::,,,,
;;;;;;;;::::;;;;;++++++**??%%SSSS%*%SSSSSSSSSSSSSS*::::,,:,,:,,,,,,,,,
;:::;;;:::::::::;;;;;;;+++++**?%%+;+*%%%%%%SSS%%?+:;;::::::,,,,,,,::::
;;;;::::::::;::;:::::::;:;:::;;:;;:::::::;;+++;;:::::::::,,,,,,,,,,,,,

######################################################################
######################################################################
#############################################S########################
############################################SSS#####SS#######S########
##########################S###S%?***?%S##S##SSS##SS#SS####SSSSSS####S#
##########################S#%+:,,.....:+%###SSSS#SSSSSS###S##S#S###S##
###########################?::,,,:+;,...:?#SSSSSS#SSS#SS#SSSSSS###SSS#
#####################S##S#S;:::,,,;;,..,,:%#SSSSSSSSSSSSSSSSSSSSSSSSS#
##################SSS###S#S+;::;;;;;;:,,,:%#SSSSSSSSSSSSSSSSSSSSSSSSS#
###################SS#####S*;;+*++;;;+;:,;SSSSSSSSSSSSSSSSSSSSSSSSS#SS
###########################S*+?***++++++:?#SSSSSSSSSSSSSSSSSSSSSSSSSSS
#############S##############S***??+*?*++*#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
##############SS#############?*+**++++;+S#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
############SSSS######S######S*****++++?#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
############SSS#SSSS#####SSS#S?****+++*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
############S##S###SS#SSSS####S?**++++?##SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#############S#S#S#SS######SSS%****++;*%%SS####SSSSSSSSSSSSSSSSSSSSSSS
#############S#SSSSS#SS%%**+*++++++;;;;;;+;+*?%S#SSSSSSSSSSSSSSSSSSSSS
#############SSSSSS#S+;;;;;;+++++;;;;;;;;;::::::*SSSSSSSSSSSSSSSSSSSSS
#############S###S#%+;:::::;;;;;;;;;;;;;:;::::::,+SSSSSSSSSSSSSSSSSSSS
#############SSSS#S+;;;:::::::;;;;;;;;;::;,,,::::,+#SSSSSSSSSSSSSSSSSS
##############SS##*;;;+::::::::::;;:::::::,,,::::::?#SSSSSSSSSSSSSSSSS
##############SS#%+++++;:;::::;;::;::::;:::,,:::;::;SSSSSSSSSSSSSSSSSS
#################*;;++*;:;;:;++;;;;;;;;;;:::,:::;::,*#SSSSSSSSSSSSSSSS
##############S#%+;;++**;:;;++;;;;;;++;;;;::::::;;:::%#SSSSSSSSSSSSSSS
#########SS#S##S+;;;+**%?+++;::;;;;++++;:::::::++;::,:SSSSSSSSSSSSSSSS
########SS##S##*;;;++*?%*+++;;;++++****+;::::;;*+;::::+SSSSSSSSSSSSSSS
##############S++;+++**+******+;++;;+****+++;;;;;::::::SSSSSSSSSSSSSSS
##############%++++******???**+::;;;:;;;+*****++++:::::%SSSSSSSSSSSSSS
##############%+++*??????%?*++++:::;::;:::;**??**+;;;:;SSSSSSSSSSSSSSS
###############%???%%%SS%%?++;;++:,:;:;;:::;:*SS%%%???SSSSSSSSSSSSSSSS
################SS#####S****+;;;;+:,:::;;::::+*S######SSSSSSSSSSSSSSSS
#######################S*++**+;::;+;:,::;;::::*SSS##SSS#SSSSSSSSSSSSSS
#######################S?+++++;;:::;;;:,:;;;;;SSS%%%S%%??%SSSS#S####SS
%%%SS####SSS%%%%??%%%%S#S%**+++++;::::;:::;;;*S%;;;;;;:,::;;;+?%S%?*;:
+++*?????*******???%SSSSSSSS%**++++;;;;++*?%SSSS%*;;::::::::,,,:::::,,
+++++++++*?%%SSSSSSSSSSSSSSSSSSSS%%%%%%SSSSSSSSSSSSS?*+:,::,,:,,,,,,,,
;;++++++?SSSSSSSSSSSSSSSSSSSSSSS###SS##SSSSSSSSSSSSSSSS?;:::::,::::,,,
+++++++%SSSSSSSSSSSSSSSSSSSSSSSSS######SSSSSSSSSSSSSSSSSS?+;::::::::::
+++++++SSSSSSSSSSSSSSSSSSSSSSSSS%*??%SSSSSS#SSSSSSSSSSSSSSS%*;::::::::
+++++++%SSSSSSSSSSSSSSSSSSSSSSSS?:;;;++*?%SSSSSSSSSSSSSSSSSSS%*;::::,,
+**+*++*%SSSSSSSSSSSSSSSSSSSSSS%;;;+?%SSSSSSSSSSSSSSSSSSSSSSSSS?:::,,,
+++++++++?SSSSSSSSSSSSSSSSSSSSS?**++?SSSSSSSSSSSSSSSSSSSSSSSSS%%;;;:::
;;++++++++**?%%%%SSSSSSSSSSSSS%*?*+**%SSSSSSSSSSSSSSSSSSSSSSSSS%+;++;:
;;+++++++++****???%%%SSSSSSSSS*;;;;;+*%SSSSSSSSSSSSSSSSSSSSSS%?+;;+;;:
;;+;;;+;;++++++******???%%SSS%;;;;;::;;*??%S%%%SSSSSSSSSSS%?*+;:;:;;::
::;;::;:;;;;;:;;++;;;++;+++**+;::;;;::::::;;;;;:;**??***+;;;;;;:::::::
::::::::::;:::;;:;;;;;;:::::::::::;;:::::::::::::;:;+;:;;;;;;;;:::::::
;;;;;;;;;;;;;:;;;;;;;;::;;::;::::;;:::;::::::::;;;:;;;:;;;;;:;;:::;;;;
++;;;;;;;;;;;;;;;;;;;::::::::;;;;;;:;;;:;:;;::;;;:::;;::;;;;::;;;;;;;;

Yogi Bhajan • February 22, 2000

The Teachings of Yogi Bhajan ©2008

Page 206

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Coordinating the Body, Mind, & Soul

##############%;::::,,,,,,,,,,,,,,,,,,,,,,,:*#########################
#############%;:::::,,:,,,,,,,,,,,,,,,,,,,,,,+%##S####S###############
############S+::::::::::,,,,,,,,,,,,,,,,,,,,,,:?#S###S################
##########%+::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,*#SSS#################
########S*::;;::::::::::,,::,,,,,,,,,,,,,,,,,,,,,*########S###########
########?;;;;;;::::::::::::,,,,,,,,,,,,,,,,,,::,:;?%S#####SS##########
######S#?;;;;;;:::::::::::::::,:,,,,,,,,,,,;+;;;++;;+S##SS#SS#########
######S#S*++;;;;;;::::::::::::::,,,,,::::::*+;;;**;;;?%SSSSSS#########
######SS#S*++;;;;;;:;::::::::::,,::::;;+++*+;;;;++;;*;;*#SSSS##SS#####
######SSS#S?*+++;;;;;;;;;;:::::::;+*????**+++;;+;;;+*;;*%SSSS#SSS#####
####SSSSSS#SS?*+;;;;;;;+;;::;;+*?**??****+++++;+;;;+++*+;%#S##S#SS####
####SSSSSSSS##S?++++;++;;;;+***??***++****++++;;++;++++;?SSS#####SSSSS
#####SSSSSSSSSS#S%?*++++;;+?%******?*;;++**++++;++;+++;*SSSSSSS##SSSSS
##SSSSSSSSSSSSSSSSSS?*++*?%%%?*****???+;+***++*+;+++;;;%#SSSSSS##SSSSS
##SSS##SSSSSSSSSSSS##S%%SS%?***??**??%?++***++++;++++;*SSSSSSS#SSSSSSS
#######SSSSSSSSSSSSSSSS%%%?***+****?????*++*++++;;;+;;S#SSSSSSSSSSSSSS
#######SSSSSSSSSSSSSSSS???********???????****++++;;;;?#SSSSSSSSSSSSSSS
######SS##SSSSSSSSSS##%?*****++****??????****++++;;;;SSSSSSSSSSSSSSSSS
#######SSSSSSSSS#SSS?%?**+++++++****????%?*+*++++;;;;S#SSSSSSSSSSSSSSS
#######SSS##SSSSS##%:;**++++++++*****??????+*++;;;;;;*SSSSSSSSSSSSSSSS
######S######SS###%+:::;+++++++++*****?????**++;;;;;;;%#SSSSSSSSSSSSSS
#####SSSSSSS##S%?+:::::::;++++++++****?%%%SS?*++;;;;;;*#SSSSSSSSSSSSSS
####SSSSSS#S%*;:::::;;;;:::++++++++**%S#SSSSS**++;;;;;;%#SSSSSSSSSSSSS
####SSSS#S%+::::,::::::;+:::;++++++*+%SSSSSSS%**++;;;;;+SSSSSSSSSSSSSS
#####SSS%+:::::,,,,,,,::+++:::;++++*;;*SSSSSSS?**+;;;;;;?SSSSSSSSSSSSS

1. Sit in Easy Pose. With the fingers relaxed and open, use your thumbs to massage the ear mound, the flap that attaches to the cheek. 1 Minute.

2. Reach your hands up over your head and interlock your fingers. Stretch up as you move your body in an upward spiral from the base of the spine. Feel like you are going upward, keeping your elbows and spine straight. This spiral must stretch your spine up half an inch, minimum. 4 1/2 Minutes.

#########SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS###
###SSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#SSSS##SS
##SSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#SSSSSSSS
##SSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?**+?SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?+*%*+?#SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%++?S%+;?S#SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?+;+*??*+;+%#SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?;;+?SS%?*+;+SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#S?;;+%SSSSSS*+;?#SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#S*;;;?SSSSSSS%+;;%#SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS+;;;*SSSSSSSSS?+;+SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS#S*;;;+SSSSSSSSSS?+;:*SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?;;;;%#SSSSSSSSS%*;;;%SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS?+;:;*S#SSSSSS##SS*+;:*SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSS%++;:+S%*;;:::;+%SS?+;:;SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSS%++;:**:,,,,,,,,,;%%+;:;*SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSS?;;:;+::::,,,,.,,,,?*;:;+SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSS*;::;+:::::;;;,,,,,:+;::+SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSS#%+;:;+;::;+++;;;:,,,:+;::+SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSS?;;;;++;+****++++;,,:+;::;%SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSS*;;;+*++*+**?+***+::++;::;%SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS#%+;;;+*?**++**++;;;:*?+;:::%SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS#%+;;;+*S%******++;+?S?+;:::%SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS#?+;;;++%#?*****+++?#S*;:::;%SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS#%+;;;;++%?***++++?SS?*;:::;SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS#%;;;:::;+*****++;*%*+;::::+SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS#%;;:,:;;+*+;;;;;;++:::::::%SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS#%;;;;;;;;*;+;;+;;++;::,,:;SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS#*;++++::;*:++++::;;;::,,,+SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSS+++;;+::;;,,,::::;;:,::::?SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSS*++;++:;::,,.,,:::;::::::%SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSS**+;;+;::::,,,:::::,::::;SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSS**+;;::;:::,,,,:::,,:,::*SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSS**++;;:;:,,,,,,,,:,:,,::?SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSS*+;;;::,,,,,,,,,,,,:::::%SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSS+;;:::,,,,,,,,,,,,,,,,:;SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS#?;;;::::,,,,,,,,,,,,,,,,+SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS;;;:::,,,,,,,,,,,,...,,,?SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS#%:;::::,,,,,,,,,,........?SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS#*:;:::::,,,,,,,,,........?SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS+:;:,::::,,,,,,,,........;SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS#%;::;,,:,,:,,,,,,,,.......:SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS#?;::;:,,:,,,,,,,,,,.......,%SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS+;;:::,,,:,,,,,,,,.....,..,%SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS#*:;;,::,.,,,,,,,,,,,...,,..,%SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS#*::;;:,::,.,,,,,,,,,,..,,.,,,:%SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS#?,,::;;,,:,..,,,,,,,,,.,,,.,,,,:?SSSSSSSSSSSSSSSSS
%%SSSSSSS########S#%,,,,::;:,::,..,,,,,,,,,,,.,,,,,::*SSS##SS%??****?%
++*****??%%%%%SS%?*:,,,,:::;:,::,.,,,,,,,,,,,,::::::::;+***+;:::,,,,,,
++++++++++++***++*:,,,,,,,::::,::,,,,,,,,,:,,;::::::;::::,:::::,,,,,,,
;++++++++;;;:::::;,,,,,,,,,::::,,,,,,,,,,:::;;::;;::::;:,,,::::,,,.,,,
;++++++;:::,,,,,:,,,,,,,,,,,::::,,,,,::::::;+;;;;;:::;;,,,,,::,,,,,,,,
;;+++;;:::,,,,,,,,,,,,,,,,,,,:::,,::::::::;+;;;;::::;;,,,::,,,,,,,,,,,
;;++;;;;::,,,,,,,,,,,,,,,,:,,,:::,,:::::;;;;;;;;:::;;,,,:::,,::,,,,,,,
+;++;;;:::,,,,,,,,,,,,,,,,,::,::,,,::::::::;;;;:::;;:,,::::,.,:::::,::
;;++;;;::::,,,,,,,,,,,,,,,,,:,:,,,,:::;::;;;;::::;;:,,:::::,.,:::::,::
;+;++;;;;:::,,,,,:,,,,,,,,,,,,,,,,,:::::;;;;::::;;:,,,:::::,,,,::,::::
;;;+++++;;;:,,,,,::,,,,,,,,,,,,,,,,::::;;;:::::;;:,,,:::::,,,,,:::::::
++++++++*+:,,,,,,::,,,,,,,,,,,,,,,,::::::::::;;;:,,,::::::,,,,,:::::::
++++*+++*:,,,,,,,:::,,,,,,,,,,,,,,::::::::::;;;:,,,:::::::,,,,,,::::::
++++++++;,,,,,,,,,:::,,,,,,,,,,,,,,,,::::::;;::,,,:::::::,,,,,,,,:::::
+***++++,,,,,,,,,,::::,,,,,,,,,,,,,,,,:::;;;:,,,:::::::::,,,,,,,,::::,
++++**+:,,,,,,,,,,:::::,,,,,,,,,,,,,::::::::,,::::::::::,,,:,,,,,,;;:,
+**+**;,,,,,,,,,,,,,:::::,,,,,,,,,::::::::,:::::::::::;:,:::,,,,,,:;::
++++++,,,,,,,,,,,,,,,:::::::::::::::::::::::::::::::,,;;:;:,,,,,,,,:::
+++++:,,,:::,,,,,,,,,,,::::::;;;;::;::::;::::::::::,,:;;;:,,,,,,::,,:;
++**+::,,:::,,,,,,:::::::::::;;:,::::::;;:,:::,:::::;::;;:,,,:,,,::,:;

3. Stay in the same position and make three spirals upward and then bend forward, stretching your arms along the ground, touching your forehead to the floor. Keep your elbows straight. Rise up and repeat the entire motion, continuing for 3 1/2 Minutes.

4. Lie down on your back with your hands by your sides. Raise your arms and legs up so that you are balanced on your pelvic bone. Focus your eyes on the tips of your toes. Pump your navel without breath of fire. 5 Minutes.

SSSSSSSSSSSSSSSSSSSSSSSSS########SS###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSS#SS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSS###SSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS##S%*+;;;:;;;++?%SSSSSS%*++;;:::;;+?SSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS*+;:::::::::,,:;??**;:,:,:,,,,,,,,:*SSSSSSSSSSS
SSSSSSSSSSSSSSSSSS%*+;:::::::;++;:::::,:,,,,,,::::,,::::,,,:+%SSSSSSSS
SSSSSSSSSSSSSSSSS%*;:,,:::::+?*++;::::,:,,,,,.,,,::::;;::::,,,;?SSSSSS
SSSSSSSSSSSSSSSS%++;;::::::*??*+;;::::,,,,,...,..,:::;;;;;:::,.,+%SSSS
SSSSSSSSSSSSSS##%*+;;;;;;:*%??*+;;::::::,,,,...,..,:::;;;;;:::,,,*SSSS
SSSSSSSSSSSS###S?++;+;;+;+%%%?*+;;;::::::,,,,..,,,,,:::;;;;:::,,,*SSSS
SSSSSSSSSSSS#%*+;;;;+++**%%%%??*+;;;;;::::,,,,,.,:,,,::::::::,,,,+#SSS
SSSSSSSSSSSS?+;;;;++++*??%%%%??*+++++;;;;;:,,,,,:+;:,,,:::::::,,,,+S##
SSSSSSSSSSS%*++;++++*???%%S%%??*++++++;;;;;:,,,,++*;::,,,::::::,,,,+S#
SSSSSSSSS#S?+++++***????%%%%%??*++++++++++;::,,,+++;:::,,,,::::,,,,,+S
SSSSSSSS##?*+++++*?????%%%%%??**++++++++++;::,,,+++;;::::,,::::,,...:*
SSSSSSS##%?*++++*?????%%%%%??**+;+***+;;*++;:,,,:+++++;;::,,::::,,,,,;
SSSSSS##S?***++??????%%%%%%%*;+*;+**?*;;***++;,,,+******+;::,:::::,,:+
SSSSS####%*****%%?%%%%%%%%?%?+;;;***??;;******;,,+********+;;:::::,,:*
#SSSS###S?*++*?%%%%%%%%%%%???*?;:+*+*?+:+****+;;;:+*******+;:::,,::,;?
SSSSS#S?*++**??%%%%%%%%%%???????++?*+*+:+****+++;:;*?****+;::,,,,,,,;%
SSSSS%*++++**??%%%%%%SSS%???*??????%+++;+*****+++;;******+;::,,,,,,,;%
SSSS?*+++++**????%%%%%%%%?*****?%%%%?++;;*%?**++;;;+++**++;;:::,,,,.,;
SS#S?**++******????%%%%%%??***?%SS%%%?*+++*???*++;+++++++;::::::,,,,,,
SS##%**+++******??%%%%%SS%???*%SSS%%?**??++????*++;+++;;;;;;;:::,,,:,,
S###%?**+*******???%%%%SS%???%%%??*+;;::;*+*%%?**+;;;+;:;:::::::::::::
S##S%?**********???%%%%SS%%??%%?**+;::,,,:+?%??**+;;;;;;;;:;;:::::::::
###%??**********????%%%SS%%?%%???*++;::,,.,*%??*+;;;;;;;;::;:::::,,:::
#S%?*************???%%%%SS%%%%???**++;:::,.,*?**+:;:;;;++;::::::,,,,:;
S%?************?????%%%%SS%%%%????***++**+;:+?*+;:::::;+++;::::::,,,:+
?****************????%%%SS%%%%?????***+***+;+?*+;:;::::;;;;;:::,,,,,;?
*****************?*??%%%%S%?%%??%%?*++;++**???*+;;:::::;::;;;::,,,,,:;
*******************???%%%S%??%??%?*+++;;**?%%?*;:::::;;;;;;::::::,,,::
***+***************???%%%S%%??%%???***++++%%?**;::;;:::;;;;;::::::::,,
***+***+**********?????%%S%????%??*????+++%%?**;:::;;:::::;;::::::::,,
***+++**++*+*********??%%SS%?*??****????*?%%?*+::::;;;:::::;;:::::::,,
**++*****++++********??%%SS%?**?*****????%%?**:::::;;::;::;;;;;:::::,,
**+++*+++*+++*********??%%S%?**?*****???%%%?*+:::::;;;:;;;:;;;;;::::,,
****+++++++++++++******??%%S%**?****????%%??+:;:::;;;;;;;;:;;;;;::::,,
****+++++++++++********???%S%?*******??%%%?*::;;,:;;;;;;;;;;;::;;:::,,
***+++++++++++*********???%%S%*******?%%%?*;:::;::;;;++;;;;;;:::;;::,,
*++***++++++++++********???%S%?+*++**?%%?*+;:::::;;;;+++;;;+;;;;;;::::
*++++++++++++++************?%S%*****?%%?*+;;:::::;+;;++;;;;;;;;;::::::
+++++++++++;++++******++***?%S%?**?*+*?*+;;:;;;:;;;;+++;+;;;;;;;;:::::
+++++++++++;++++*******+****?%S%??*+++*+;;;:;;;;;++++++;;;+;;;;;;;:::+
++++*++++++++++*****++*+****?%SS%?+*+**+:;;;::;;++**+;++++++;;;;;;:::+
++*+++++++++++****++++**+++*?%SS%%%*+*+;;;+;:;:;++***+;+++++;;;;;;::::
+++++*++++++++***++*++****++*%S%%%?+*+;;;+;::;:;;;++*++;;;;;;++;;;::::
*********+++****++**+****+*+**?????*+++++;;::::;+;++++;;;;;;;;+++;;::,
?*******++++******++++*+*******+****++++++;::::;++++++;;;;;++++;++;;::
?*******+++*****+++++;+*******+**+++++++++;;::::+++++;;;;;;+++++;+;;;:
??*?*****+******++;;;;;+++*****?**++++++;;;:::;;;++++;;;;;;++++++;;;;;
%?????***+++****+;;;;;:;;;+**????**++;++++;::::;++++++;;;;;;+++++++++*
%??????**+******++++;;;;;;++*%S???**++;;;+;::,::;+;+++;;;:;;;;+++**?%S
%%?????**++***++++++;++;;++*%#S%%?***++;;+;;::,:;++;;;;;;:::;;++?%S###
%??????*******++++++;;;+++*SS###S%???*+++;;;:::::;++;;;;;;:::;+?S###SS
S%%???????*??**+**+;++++*%S#######S%%???*+;;;:::::;++;;;;;;;;;*S####SS
SSS%%%???????******++**??S##########S%%?**++;;:::::;;;;;;;;;;+?S####SS

5. Repeat exercise two, making 52 spirals.

#########SS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####S##SS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####S####SS###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%SSSSSSSSSS
#####S##?;::;*%S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS*++;SSSSSSSSSS
#####S#*,,,,,,,:?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%++;;+SSSSSSSSSS
######%;:::,,,,:;%#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?+++++%SSSSSSSSSS
######%;;;;::;;+*?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%*;;;::;+SSSSSSSSSSS
######SS?*+;+**+**%SSSSSSSSSSSSSSSSSSSSS%%SSSSSS%*;:,,,;*+?SSSSSSSSSSS
#########SS%?****?####SSS%*********++++++?%%%%*;:,,,,,,;SSSSSSSSSSSSSS
#####S#SSS#%++*?%%%%%%?*;;;;;+;;;;;++++*?%?*+::,,,,:,,,,*SSSSSSSSSSSSS
####SSSS#S*;::;;*++++++++++++***?%SSSSS%*;;:::;:,,,,,,:,:%SSSSSSSSSSSS
##S#SSSS#%:::::;;;;+++***??%%SSSSSSSS?+;:::::::;;:,,,,,,,+SSSSSSSSSSSS
##SSSSSS#%;;;++*******+*S##SSSSSSS%?+::::::::,::;;;:,.,,,:%SSSSSSSSSSS
##SSSSSSSS*+++*?****++;:+?SSSSSS?+;::,,,:,:::::::::;;+*?%%SSSSSSSSSSSS
###SSSSSSSS*+++++++++;::::;+*+;+;::,,,,::,,,:::;+**?%SSSS#SSSSSSSSSSSS
#######S####%+;;;;;::,,,,,::::::::,:,,,,:,,,,:::+*?+;:::+????%SSSSSSSS
#######S%%???*;;;;::,,,,,::;:::,,,,,,,,,::::::::,,,,,,,,,,,,,::+%SSSSS
#####S?+;;;;+++++;;::,,,:::::,:::,,,:,::;;;;:::::::,,,,,,,,,,,,,,*SS##
##SS%+;;;;;;;++++++;:::::;;:::;::::::;;++++;;:::::::,,,,,,,,,,,,,:+++*
*+;;:::;;;;;;;;;;;++;;;;:;:;:,::::::;;;;::;:::,:,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::;;;;;:::;:;::::::::::::,,,,,,,,,,,,,,,,,,,,:,,::::::
;:::::::::::::,,,,,:::::::::;;:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::
;::::::::::::,,,,,,,,,,,,:,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::

The Teachings of Yogi Bhajan ©2008

Page 207

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Coordinating The Body, Mind, & Soul

######################################################################
######################################################################
#############################################S%%S#####################
#######################################SS##S?*+;;?##################S#
######################################SS##S??+;;:+S###################
#####################SSS#######SS####S#SSSS??*+;:+###################S
#######################SSSSSSS#SS#S#SSSSSS#?***+::S#############SS###S
###################SSSSSSSSSSSSSSSS#SSSSSS#?++++::?#S######S####SS####
#########S######S#SSSSSSSSSSSSSSSSSSSSSSS#%+;;%*;:;S#SSSSSSSSS#SSS###S
#####SSSS##SSS##S#SSSSSSSSSSSSSSSSSSSSSSSS*;;*S*;:,*#SSSSSSSSSSSSSSSSS
##SSSSSSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSS#?;;;%S+;::;SSSSSSSSSSSSSSSSSS
####SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%+;;;SS+;;:;SSSSSSSSSSSSSSSSSS
#S##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS*;;;+%?++;:;SSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?+;;;:::+++::%#SSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS*;:,,::;++;:;?SSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS;,,::::;+;;::,;SSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?;:,::::;+;;::,,*#SSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?*+;:::;;+;;:::,*SSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS**?++;;;++;;::+?SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?**+****+++;;;:?#SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%*****?*++;;;:+SSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS***??*+++;+;:;SSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%*?**+;;+;;;::%SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%+*+++:;;;;::,?SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%***+;;;;;::::::?SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS*;++;;;;:;;::::;:?SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS*;;;;:::;:;;:::::*SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?;;;;;::;:;;;:::,+SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS+;;;;;;;;;;;::::;SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%;;;+;;;;;;;;::::%SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS;;;;;;;;;;;;::,+SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%;;:::::::::::::%SSSSSSSSSSSSSSSSSS#S
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?;;:::::::::,,,*SSSSSSSSSSSSSSSSSSSS#
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?;;::::::::;:,:%SSSSSSSSSSSSSSSSSSSS#
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?;;::::::::;:,,*SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?;;:::::::;;:,::%SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS*:;:::::::;::,,:;SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS*;;:::::::;::,,,:+SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS*;;;:::;::;:::,,,,?SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS%%%??%???+;;;::;;::::;+,,,,;SSSSSSSSSSSSSSSSSS
SS######SSS%SSSSSSS%?+;::;;:;;;++;;;;;;;;:;:;+*:,,,,;+*%S#SSSSSSSSSSSS
SSS%S%?**+;;;;;;;;;:::::;;:::;;+;;;+;;;;;;;:+++;,,,,,,,,;%SSSSSSSSSSSS
++++++;;;;;;;;;;;::::::::::::::::,,,,,::::::;:;+:,,,,,,,,,*S#SSSSSSSSS
;;;;;;;;;;;;;;;;;;::::::,,,,,,,,,,,,,,,:::::::::+,,,,,,,,;*???%SSSSSSS
;;;;;;;;;;;;;;;;;;:::,,,,,,,,,,,,,,:::::::;::::,;;,,,,,,,,,,,,,,:;*%SS
;;;;;;;;;;;::;;:;;:::,,,,:::::,,,,::::::::::::::;+:,,,,,,,,,,,,,,..,:;
::::::::::::;;;;;;;:::,,,,,,::::,,,,,::;:::::::;+++,,,,,,,,,,,,,,,,...
::::::::::::;;;;++;;::::,::,,,,,,,,:;;;++;;;;;:::;::,,,,,,,,,,...,,,,,
:::::::::::::;;;;++;;;;;;:;::::::;;;;;:;;:::::,,,,,,,,,,,,.,,,,,,,,:;?
:::::::::::::::::;;;;;:;;;;:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+?%SS
::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,.,,,,,,,::::;+*?SSSSSS
:;;;;:::::::::,,,,,,,,,,,,,,,,,,,,,,,,,.,,,,,,,,,,,,,,,;*?%SSSSSSSSSSS

6. Stretch your arms overhead, open your fingers up, and shake your hands vigorously. Shake so that your whole body shakes. This will break up the toxin patterns in the body. 1 1/2 Minutes.

7. Frog Pose. 52 times.

8. Sit on your heels with the arms stretched overhead and the fingers interlocked. Bow your forehead to the ground and rise back up. 108 times. Move to the rhythm of Ragi Sat Nam Singh's Jaap Sahib.

#####################################S################################
######################SSSSSSS########SSSSSSSSSSSSS##S######S####SS####
#################S%?*+;;;::;;;+*%S###SSSSSSSSSSSSSS#SS###SS####SSSS#S#
###############S?+;:::::,,,,,,,,,:+?S###SSSSSSSSSSSSSSS#SSS###SSSS#S##
###########SS#?;::;::::::::,,:,,,,,,:;*%S##SSSSSSSSSSSSSSSS##SSSSSSS##
###S####SSSS#*:;;;+++;:,::::::::::,,,,,,:+?SS#SSSSSSSSSSSSSSSSSSSSSSSS
###SS##SSSS#*;+;;+;;;;;;::::::::::::,,,,,,,:;*%##SSSSSSSSSSSSSSSSSSSSS
###S###SSS#%;*+;;::;::::;;;;;;;:::::::,,,,,,,,,+?S#SSSSSSSSSSSSSSSSSSS
##SS###SSS#*:*+:;;;;+;;;;;;;+;++;;:::::,,,,,,,,,,:*S#SSSSSSSSSSSSSSSSS
##SSS##SSS#+;*+:;::::::;;+++++***;;;;;;::,,,,,,,,,,:*SSSSSSSSSSSSSSSSS
##SSS##SSSS;;++;;;;;;;;;;;;++**+*+++++;;;;:,,,,,,,,,,;%#SSSSSSSSSSSSSS
##SSSSSSS#%;:;+;;;;;;;;:::::;***+;;;;;+++;;;::,,,,,,,,:%SSSSSSSSSSSSSS
###SSSSSS#?;;;*;;;;+++;;;::::***+;;++++;;++;;;:,,,,,,,,:%SSSSSSSSSSSSS
###SSS#SSS+;;;?+;++++++;;;:::;**+***+;;+++;;;++;,,,,,,,,:SSSSSSSSSSSSS
###SSS#SSS+;;;?*+++++++;;;;:::*?**+;;+**+;++++++;:,,,,,,,*#SSSSSSSSSSS
#SSSSSSSS%;;;+*?++++++++;;;:::+?**++*?*+++****+**+:::,,,,,?SSSSSSSSSSS
#SSSSSSS#?;;;+*?*+++++++;;;:::+??**%S%*++*********;:::,,,,,+SSSSSSSSSS
###SSSSS#*;;++*??+++++++;;;;::+???%SSSS?*?**+*****+;::,,,,,:%SSSSSSSSS
###SSSSSS+;;;+*??*+++++++;;;::;???%SSSSS%?***+*****+:::,,,,,*#SSSSSSSS
#SSSSSSSS;;+;;*?%%+++++++;;;:::*??SSSSSSSS%******?*+;;::,,::;SSSSSSSSS
####S#SSS%*+;;??SS*++++++;;;:::**?SSSSSSSSS%?*?**?++++:::,::,*SSSSSSSS
####SSSSSS#S%+SSSS?++++++;;;;::**?SSSSSSSSS#%*?????*++;::::;+?SSSSSSSS
#####SSSSSSSSSSSSS?*++++++;+;::**?SSSSSSSSSSSS%%%%%?+++;;:;?%SS#SSSSSS
######SSSSSSSSSSSS?*+++++;;;;:;?*?SSSSSSSSSSSSS%??%**+++;;,,,,:+*%SSSS
######SSSSSSSSSSSS***+++++;;::+?*?SSSSSSSSSSSSS%??%***+++;,,,....,;SSS
######SSSSSSSSSSSS****++++;;::*?*?SSSSSSSSSSSS%%%??***++;;,,,,,..,.*#S
###SSSS#SSSSSSSSSS?***++++;;;:??*%SSSSSSSSSSSSSS%%?***++;::::,,,.,:SSS
S##SSSSSSSSSSSSSSS?***++++;;:;?**SSSSSSSSSSSSSSS%??***+++;;;::,,,,;SSS
#SSSSSSSSSSSSSSSSS%***+++;;::;**%SSSSSSSSSSSSSSSS%***++++++;:::,,,*SSS
#SSSSSSSSSSSSSSSSSS%*++++;;::+*+SSSSSSSSSSSSSSSSSS?**+++++++;;:,:*SSSS
#SSSSSSS##SSSSSSSSSS%+++;;;::+?%SSSSSSSSSSSSSSSSSS%***+;++++;;;+%SSSSS
##SSSSSSSSSSSSSSSSSSS*+++;;::+SSSSSSSSSSSSSSSSSSSS%?**+++%%???SSSSSSSS
##SSSSSSSS#SSSSSSSSSS*++++;:;+SSSSSSSSSSSSSSSSSSSS%***+++?SSSSSSSSSSSS
#######S#S#S###SSSSSS?+++;;:;+SSSSSSSSSSSSSSSSSSSS%***+;+?SSSSSSSSSSSS
######SSSS######SSSS#%+++;;:;*SSSSSSSSSSS#SSSSSSSS%****++?#SSS%%%SSSSS
###########SS#########*++;::;+%SSSSSSSS%?*++++;;:;*?***++*?+;;::::;*SS
SSSSS%%???******??%???*++;::;;;;;;++++;::::::::::,+?***++:::::,,,,,,:;
**+++++++++++++++++++++++;;:;+++++++;;;;::::::::::*****++:,,,:,,,,,,,,
++++++++++++++++++++++*++;;:;++++++******+;;;;:::+*+***+;,,,,,,,,,,::,
++++++++++++++++*+*******++++*+++++*+++++++++++++**++*++;:,,,,,,,,,:,:
+++++++++++****************++*+++*++;;;:;;:::::::;;;;*++::,,,,,,,::,,:
;;+;;;+++++++++++++++*****++++++;;;:::::::::::,:::,,,**+;::,:::,,::,,,
;::;::;::::;;;;;;;+++++**+++;+++;;;;;;;:::::,,,,,,,,:*+;;:::,,::::::,:
:::;;;;:::::;:;;;:::;;;;++;;;;;++;;;;;;;;;;;::;:::::*?+:;,,::,,,::::,,
:::;;;:::::::::::::::::::::;;;::::::::::::::;;;;;;;+??*;;:::::::,:::,,
;;;;:::::::::::::::::::::::::::,::::::::::::::::::::;+*;+;;:::::::::::
;;;;::::::::::::::::::::::::::::::::::::::::::::::::::;;:::::::,::::::
;;;;;;::::::::::::::;:;:::::::::::::::::::,,:::::::::::::::::::,,,::::
;;;;;:::::;;;:::;;:::::::::,:::::::::::,:,,,,,::::,::::,::::::::::,,,:
;;;;;;;;;;;;;::::::::::::::,,:::::,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,
;;;;;;;:::::::::::::::::::::::::::,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,

9. Sit up straight, cross your hands over your heart. Listen to Ragi Sat Nam Singh’s Jaap Sahib. 13 Minutes.

10. Sing along with Chattr Chakkr Vartee by Pritpal Singh. Sing from your heart. This mantra takes fear out of your life. 6 Minutes.

#########################SSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#
###################SS#SS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###################SSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#################SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#################S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#############S###S##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##########S#S####SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###########S#S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###########SS##SSSSSSSSSSSSSSSSSSSSSSSSS##########SSSSSSSSSSSSSSSSSSSS
#########SSSSS#SSSSSSSSSSSSSSSSSSSSS##S%?*+++++**??%%SS##SSSSSSSSSSSSS
###SS###SSSSSSSSSSSSSSSSSSSSSSSSSS%%?*;::,,,.......,,::+*%S#SSSSSSSSSS
###SSSSSSSSSSSSSSSSSSSSSSSSSSSS#%;:::,,,,,,,,,,,,,........:;?SSSSSSSSS
###SSSSSSSSSSSSSSSSSSSSSSSSS##%+::;;:,,,,,,,,,,,,,,,,,,,,,,.,;SSSSSSSS
##SSSSSSSSS#SSSS####SSSS*;;;*?+;;+;::,,::,,,:::::::,,,,,,:,,,.:%#SSSSS
######SSSSS%+;++****+++;;,.,,:;*+;::::::;;+++++++++++++;:;;::,,;?%SSSS
##S%?+++;;;;;;:::::;;;;::::::;+++++;;;+******++;;;;;;;;;;;;:;+,,::;*SS
#%+;::::::::;;;;;++***++++++*******?%%???*;:::::,,,:::::;;;;:++:,::,;%
+;:::;;;++++;+*********+********??%SSSS%+;:,,,,::::::;;;;;;++++;:::::;
::::::;;*****************??*+++*????????+;;;:::::,,:;;+*+;+++;:;;:::,,
::::::::;;;;;;;;++**++++++++;;;;;:::::::;;;;;;;:::::::::::::::::::::::
:::::::::::::,,,,::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,
;:::::::::::,,,,,,,,:::::,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;
:::::::::::::::,,,,,,,,,,,:::;:::::::,,,,,,::;;;:::::::::,::::;+**?%SS
***??%%%%?????**+++++;+++*??%%%%%??**+++;+*?%S%%%???%%??%??%%%S#######
SS###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS####SSSSSSS

Yogi Bhajan • April 9, 1986

The Teachings of Yogi Bhajan ©2008

Page 208

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Crossing the Hour of Death p.1

######################S#SS#SS###SSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#################S#####SSSSSS#S#SSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
######S########SS#S##SSSSSSSSSS#SSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####SS#####SSSS####SSSSS##SSSSSSSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####SSSSS##SS#S%*+;;;;;+*?S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
######SSSS#SS#%;,...,,,,,,,;?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
####S#SSSS#SS+,..,,,,..,,,,,:+SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
####SSSSSSSS+.,,,,,..,,,,,,,,:+SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
####SSSSSS#%:,,,,,,,,,,,..,,,,,+SSSSSSSSSS%%SSSSSSSSSSSSSSSSSSSSSSSSSS
####SSSSSS#?,,,,,,,,,,,..,,,,:+:*SSSSSSSS*++*%SSSSSSSSSSSSSSSSSSSSSSSS
####SSSSSS#*:::,,,,,,,,,,,,,;****SSSSS%+?*+;;+?SSSSSSSSSSSSSSSSSSSSSSS
####SSSSSS#?;:::::,,,,,,,,:+??**%SSSSS+;*;++;+*SSSSSSSSSSSSSSSSSSSSSSS
S####SSSSSSS%*;;;:::,,,,:;*??*+?SSSSS*;++;++;+*?SSSSSSSSSSSSSSSSSSSSSS
S####SSSSSSSSS%*+::,:::;;;++*++*%SSS%+;+++++*++?SSSSSSSSSSSSSSSSSSSSSS
SSS##SSSSSSSSSSSS*;;;;+*+++++***%SSS%++++;+**+*?SSSSSSSSSSSSSSSSSSSSSS
S#S##SSSSSSSSSSSSS?++**+++++**?%SSSSS*;+;;+*****SSSSSSSSSSSSSSSSSSSSSS
#S#SS#SSSSSSSSSSSSS*+***+++***?%SSSSSS+;;++*?++*%SSSSSSSSSSSSSSSSSSSSS
#SS#S##SSSSSSSSSSSS*+++******?%SSSSSSS+;;++%%*++*%SSSSSSSSSSSSSSSSSSSS
#SSS####SSSSSSSS#S*;++++***?%SS#SSSSS?;;++?SS%*+++?SSSSSSSSSSSSSSSSSSS
S#SSS#SSSSSS#S%%?+;;;;+++**%%%?%%%SS%+;;+*SSSS?++++?SSSSSSSSSSSSSSSSSS
SSSSS#SSSS#S*+:,,::;;;+++**???*++++*+;;++?SSSSS*++++?SSSSSSSSSSSSSSSSS
SSSSSS#SSS?;,,,,,,:::;;++*?*?**;;;;+;;;++?%SSSS%++++*%SSSSSSSSSSSSSSSS
SSSSSSSSS*:,:,,,,,,:::;;+*****+;::+;;;;+++*??%SS*++++*SSSSSSSSSSSSSSSS
SSSSSSSSS+:::::,,,,,:::;;++**+;::;;;;;;+++++*****+++++?SSSSSSSSSSSSSSS
SSSSSSSS#*;::::,,,,,:::;+++;;+;:;;;;;;++++++++++**+++++SSSSSSSSSSSSSSS
SSSSSSSSS%;;:::::::::;;;;+++;;;++;;;;++*****+++++++++;+%SSSSSSSSSSSSSS
SSSSSSSSS%;;:::::++;;;;;;;;+++++;+;;++*SSSS%%%%???????%SSSSSSSSSSSSSSS
SSSSSSSSSS*:;;:;??*+++;;;;;;+++++;;;;+SSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSS
SSSSSSSSSSS+;;;*?*******++;;;;+;;;;;;*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSS%;;+;+++**********+++;;;;;*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSS+;;;:::;;;;++++++*+++++;;*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSS?;;;:::::;:;;;:::::::;;:;?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###SSSSSSSSSS*;::::::::::::::::::::::?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####SSSSSSSSS+::::::::::::::::::::::%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#########SSSS?;;;:::::::::::::::::::+SSSSSSSSSSSSSSSSSSSS%%%%%SSSSSSSS
########SSSSS+;;;:;:::::::::::::::::*%SSSSSSSSSS%???**++;;;;;;;+?SSSSS
#SSS%?*******+;::::::::,:::::::::;;;;;+**?*+++;;;;;;;;;::::::::::*SSSS
**+++++++++++;;::::::::::::::::::;;;;++++;::;::;;;;:::::::::::::::?#SS
;;;;;+++++++;:::::::::::,,::,,,,,:;;;::::::;:;;;::::::::::,,,:::::;%SS
+;;+++++++++;:::::,,,,,,,,,,,,,,::;::;;:::;;;:::::::::::,::::::::::;+*
+;;;;;;+++++;:::::::::::::,::::::::::;:::::::;;::::::::,,:::::::::;:;;
+;;;++++;++;::::::::::::::,,:::::::::::::;;:::::::::::::::::::::::;;;;
;;;;+++++++;;:::::::::::,::::;:;;;:;;:;;::::::::::::::::::::::::::;;:;
;;;;;;+++++;;;;;:::::::::::::;;;;;;;;;;;;;::::::::::::::::::::::::;::;
;;;;;;;++++;;;;;;:::;::::::::::::::::::::;::;::::::::::::::::::::;;::;
;:::;;;;+++;::::;::::::::;:::;::::::,,,,:::::;:::::::::::::::::::;::;;
:;;;;:::;+*;::::::::::::;;::::;::::::,,::::::;;::::::::::::;::::;:;;;;
;;;;:::++;;;::::::::::;;;;;;;;;;:::::::::::::;;;::::::::::::;;;:::::::
::;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::;;::::::;;::::;;;;;:::::
::;;:;;::;;;+++;;;;;;;;;;;;;;;;;;;;;::::::::::;+:::::::;;+;;::::::;:::
;;;:::::;;;;;;;+++;;;;;;;;;;;;;;+;;;;;:::;;:;:;?*::::::;;;;;::;;;;:;:;
;;:::;;;;;;;;;;;;++++;;;;;;;+++;;;;;;;;;;;;+*+*??;::::;+;;;;::;;;;;;;;
;;;;;;;;;;;;:;;;;;;;;;;++++++;;;;;;;;;;;+*??**???*;::;;;;;;;;;;;;;;;;;
;;;;:::;;:::;;;;;;;;:::;;;;;;;;;;;;;;:;+***+***??*+:;++;;;;;;;;++;;;;;
::::::::::::;;;:::::::::::;+++;;;;::;;+++++;;;+++++++++;;;;;;;++;;;;;;
:::::::::::::;::::::::::::::;+*+++;;+;++;;;;::;;+;;;;+;;;;;;++++;;;;;;

1. Sit in Easy Pose. Right hand and left hand cross at 45 degree angle (fingers of the right hand resting on the left hand, making an X) four to six inches from the face. Long Deep Breath, making the breath harder and harder. Begin by looking in your hands and relating to the breath. Then, roll the eyes up toward the brow point, and feel the breath. Breathe from the lower ribs. 5-1/2 minutes. That is the sign, called crossing the hour. When you are hit by that moment, systematically the breath becomes hard. It is called solid breath. You start breathing by the lower ribs. It means the lower lungs start becoming inflated.

2. Maintain the mudra and breathe through the mouth. Breathe very hard; make an effort. Close your eyes totally. Concentrate on letting the soul go from the top of the skull. Make the breath harder and harder. 3-1/2 minutes. Practice this breath when you are alive and well. 3. Release the breath and slowly fall down onto your back. Hands rest at the Heart Center. Start going deeper and deeper, releasing your physical body and your awareness. Consciously pass out. Start sinking and start dying. 30 minutes. Play a beautiful version of Sat Nam Wahe Guru. Yogi Bhajan began playing the gong about 10 minutes into the posture.

################S####SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###############SS####SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###############S####SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#SS
##############SS#S##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS##S
###############SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS##S
##############SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#######S######SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#############SSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
########SSSSSS#S##S%???%%%%%%%%??%%%%%%SSSSSSS#SSSSSS#SSSS#SSSSSSSSSSS
#####S%+;:+**?%S%%?++*+;;;:::::::::::::::;;;;+*??*+;+?%S%S%?%###SS##SS
#####%::,,,;****+;:::**+;::::::::,,,,,,,,,.,,,,,:::::,;+++++%S%?*%###S
#####?::,,::??;;;:;+++?++;::::::::,,,,,.,,,,.,,,,,::,:;:;;+;;+;;*S##SS
#S%+;;;:::;+**+;;+******++;;;;:::;;:,,,,...,,,,,,,:,,,:,:;;;;;::;+*?S#
S?;;;;;;;;;;;;+;;;+++*+++++;;;;;;;;;:;;:::::,,::;::::::::::::,,,,,,,:*
S?*+++;;;;;;;;;;::::;;;;;;::;;:::::::::::::::::,::::::::,,,::,,,::;+*?
##SS?*++;;+++;;;;;;:::::::::::::::::,,,,,,:::::,,,,,,:,::::;****%SSSSS
S###SSSS%SSSS%%%%?%?**++++*?%%??**++;;;+*?%%???*******?%%%SSSSSS#SSSSS
S#SSSSSS#S#SS#######SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSSSS
S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

The Teachings of Yogi Bhajan ©2008

Page 209

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Crossing the Hour of Death p.2

######################################################################
######################################################################
##########################################S###########################
#########################################################S############
#######################################################S#S###########S
###########################S%??***?%S####SSSSS#########SSS#SS#SSS#####
#########################S*;:,,,,..,:*%#####SSSSS######S#SS###S#S#####
########################?;:::,,,,....,,;S#SSS#SSS#SS###S#SSS#SSSS#S#SS
######################S*;::::,,,,...,,,,;S#SSSS###SS#SSSSSSSSSSSS#S#S#
######################?+;;:::,,,,,,..,,,,?#SSS#########SSSSSSSSS##S#SS
######################?++;;::,,,,,,,,.,,:%#SSS##SSSSSSSSSSSSSSSSSSSSS#
######################S*++;;::::;+;:,,,,:S#SSS##SSSSSSSSSSSSSSSSSSSSSS
#######################S*++;;+*******;::+SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
########################S?++*?%%?**???+:*#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
#########################S**???%?**??**+S#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
##########################S%?*???****++%#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###########################S%?????****?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#######################SS#SS%??????*?*%#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
########S##############S####S???????**S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
########S###############SSS%???????****?SS##SSSSSSSSSSSSSSSSSSSSSSSSSS
########S##SS########SS%*****?????****+++**%S##SSSSSSSSSSSSSSSSSSSSSSS
#################S%?*++;;;+++*******+++++;::;+?S#SSSSSSSSSSSSSSSSSSSSS
################S*;;;;;::;;;++++++++++++;;:::::;*SSSSSSSSSSSSSSSSSSSSS
##############S#?+;;::;::;::;++++++++++;;::::::,,+SSSSSSSSSSSSSSSSSSSS
#SS############S*+;;;;;:;::::;;++++++;;::::::;::::?#SSSSSSSSSSSSSSSSSS
##S###S###SSS##?+++;;;;;;;:::;:;+++;:::::,,;;;:::::%#SSSSSSSSSSSSSSSSS
##SSS#S#S###S#S*+;+++;;;+;::::::;++;;::::,,::;:::::;SSSSSSSSSSSSSSSSSS
##SSSS##S##SS#?;;;;+++++;::::::::;;+;:::,,,,:;:::::,+SSSSSSSSSSSSSSSSS
SSSSSSS#S##SS#%+;;;;;**+;;::,:,::;;;;:,:,,,,:::::::,,?#SSSSSSSSSSSSSSS
##SSSSS#S######%?**++**+;;::,,,,:;;;::,,,,,,,:;::;:+*%SSSSSSSSSSSSSSSS
##S##SS#S#S####%??????*++;;:::,:;;+;::,,,,,,;*+;+++%#SSSSSSSSSSSSSSSSS
########SS###S#S?????%***++++;::;++;;::::::;*??**++%SSSSSSSSSSSSSSSSSS
####S##SS######S?????%%**++++;:;;+;;;;:::;:;*??**++%SSSSSSSSSSSSSSSSSS
#######SS######S?????SS?**+++;:;+;;;;;;::;;;*???*++S#SSSSSSSSSSSSSSSSS
######S#S######S?????%?***+++;:;+;;:;;;:::::;???*++%SSSSSSS###SSSSSSSS
###############S??*??%*++++++;;;+;;::;;;:::::??**++S#SSSSSS%%%SSSS####
S#######SSSSSS%%%?***??**+++;;;;;;;::::;::::+?**+++****++++;;;;;++*?%S
?%%%%%%???*****+*??**+?*+++++;;;++;::;;;;;;*?*++++;;:;:;:::;;;::::::;;
******************?**++*+++++++***+;;;::::+?*++++++;;;;;;:;;;;;:;;::::
******************???**+*+;;;;;;+;;:::::;*?*++**+;;;:;;;;;;;;;;;;;;;;:
********???****+++;+??*+++;;::;;+;:::::;;**+**+;;;;;;;;;;;;;;;;;;+;:;:
***?****+++;;;;;:::::+??*++;;;;;;;;;;;;***+**+;;;;;;;;;::::::::,:;::;;
*?***+;;;;:::::::::::::+?*************++****+;;;;;;;;;;::::::,,,,,::::
****;;;:;:::::::::::::::;+*???**??*****??*++;+;;;;;;;;::::::,,,,,,::::
**++;:::;:::::;:::::::::::;+?%?***??**?*+;;;;;;;;;;;;::::::::,,,,,::::
**+++;;:;+;::::;;;::::::::::;+***?****+;;;;;;;;;;;::::::;;;::::,,,:;;;
**++++;;;+;:::::;;;;;::::::::::;++;;;++;;;;;;;;;;:::::;;+;;;:;:::,:;;;
****+++;++;:::::::;;++;;:::::::::::::;;;:::;;;:::::;;++;;;::;;:;;::;;;
******+**+:;;:::::::;;++++;;:::::::::;;;:::;;::::;+++;;;;;;;;::;;::+++
*******?+;:;+;:::::::;;;;+++++;;;;::::;::::;:;;+++;;;;;;;;;;;:::::++++
*****???;::;+;;:::::::::;;;;;;++++;;;;;;;;++++++;;;;;;:::::;::,,,:++++
****????::::+++;::::::::::::::;;;;;++++**++;;;;;::::;:,,:::::,,,,,;++;
*****??*:::;;;+++;;;;;;;::;::::::;;+++;;;;;;::::,,:::,,,:;;;::::;::;:;
******?*::::::;;;;;***++;;;+;;;:;;;;;;;:;;;;;;:::::;;;:::;;;::::::::::
;++++***;:::::::;;;;;;;;;;;;;;;+;;;;;;;;;;;:::::::::::::::::::::::::::
;;;;;++*+::::::;;;;;;;;;;;::;;;;;;;;;;;:::::::::::::::::::::::::::::::
;;;;;;;++;::::;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::;;;;;;;;;:::
;;;;;;;;;;;;;;;;;:;;;;;;+++;+;;;;;;;;;;;;:::::::::::::;;;;;+++++;;;;;;

A dead man has no choice what ground he gets. It is called dying in consciousness. Practically prepare yourself for death. Go deeper and touch the center of the earth. Lose conscious control of your physical body. Sink into death as if you were being carried down by an elevator. Leave mental control and conscious control of the physical existence. Down deep in your heart let it go. Let it go. Let the thought go. You are going home. Thoughts are the quality of the earth; relate to no thought. Think only that you are being carried down in a cylindrical lift and being carried into a vast area of bright light. Light is brighter and depth is deeper; visualize a deep place where you see nothing but dazzling bright light. Now visualize two sides: one is warm and cozy; the other is very icy and cold. Start walking toward the dazzling icy pathway, a winding pathway going through the hills, an absolutely dazzling light and snowy atmosphere. Dazzling snowy pathway is the pathway to the heavens; start moving through it, passing through the winding, dazzling path, freezing, snowy, windy path. Keep going; don’t stop. Feel no physical senses or contact, move as a transparent body. You are transparent body in the beginning; transform yourself into a transparent body now. Go through the penetrating body and walk through this valley of dazzling light, leaving behind the coziness of senses. Leave behind the coziness of senses. Let it go. Let the opaqueness go.

4. Sit in Easy Pose. Meditate with the music. Gong continues. 12 minutes. Coordinate your senses and resurrect. Lift up your physical form. Be here and now. Active and valid. Merge with the chanting. Now penetrate your sound with the sound of the gong; listen to that sound as the power of your prayer. Elevate yourself. Power of the shabd and power of the divine sound are going to contrast; penetrate with your strength. To End: Inhale Deep. Hold for 40 seconds. Exhale. 3X. Inhale Deep. Hold for 1 minute. Exhale. Inhale Deep. Hold for 30 seconds. Relax.

Yogi Bhajan • April 16, 1986

The Teachings of Yogi Bhajan ©2008

Page 210

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Developing the Command Reflex & Alertness

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::
:,,,,::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::
::::::::::::,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,::::::::::::
:::::::::::::,,,,,,:**+,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::
:::::::::::::,:,,:;*+;+:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::
::;;:::::::::::,:++;;;;;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::
:::;:::::::::::;+++++*++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::;;;::::::;*+;;;+++*+:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::;;;;:::;+*+;;;;;++;;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::,::;;;:+++;;;+;;;;++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::,,,::*?*+;;;;;;;+++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::,,,,:??+++++;;++++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::,,,,:***++***+++++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::,,,,,:++++++**+,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::,,::,,:;;++++++;;;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,,
:::::;;::,,,:;;+++**+;;;::::,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;+++:,,,,,,,
:::;;:::,,,,,,,,:;;++;;:::::::::,,,,,,,,,,,,,,,,::,,,:;++;;+;:::::,,,,
:::;:::::::::,,,,,,,,,,,,,:::::::::::::,,::::,,::::;;;;;;;;;;+++++++;,
:::::::::::::::::::::::::::::::::::::::::,:::::::::+;;;;+;+;;++++++++;
::::;;:::::::::::::::::::::::::::::::::;;;:::,:::::+;;++++++++;;;;;;:,
::::;;;;:::::::::::::::::::::;:::;;;::::::;;:::::::::,::;;;;;;;;;:,,,,
::::;;;;;;;;;;;;;;;;;;;:::::;:::::::,,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,,,
:::::;:;;;;;;;;;;;;;;;:::::;;::,,,,,,,,,,,,,,,,,:::::::,,,,,,,,,,,,,,,
:::::;;;;::::::::::::::::::;;:,,,,,,,,,,,,,,,,,,::::::::,,,,,,,,,,,,,,
::::::::::::::::::::::::::;;:,,,,,,,,,,,,,,,,,,,:,::::::,,,,,,,,,,,,,,
::::::::::::::::::::::::::+::,,,,,,,,,,,,,,,,,::,:::::::,,,,,,,,,,,,,,
::::::::::::::::::::::::::+:,,,,,,,,,,,,,,,,,,::,,,::::::,,,,,,,,,,,,,
::::::::::::::::::::::::::;:,,,,,,,,,,,,,,,,,,::::,::::::,,,,,,,,,,,,,
::::::::::::::::::::;:::::::,,,,,,,,,,,,,,,,,,,::,::::::::,,,,,,,,,,,,
::::::::::::::::::::::::::::,,,,,,,,,,,,,,,,,:,,,,,::::::::,,,,,,,,,,,
::::::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,::,,,::::::::,,,,,,,,,,,
::::::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,:::,,,,,:::::,,,,,,,,,,,
:::::::::;:::::::::::::::::::,,,,,,,,,,,,,,,,,,:::,,,::::::,,,,,,,,,,,
:::::::::::::::::::::::::::::::,,,,,,,,,,,,,,,::,,,,,,::::::,,,,,,,,,,
:::::::::::::::::::::::::::::::,:,:,,,:::::::::::::,,,,,::::,,,,,,,,,,
:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,
:::::::,::::::::::::::::;:::::::::::::::::::::::::::::::::::::,,,,,,,,
::::::,::::::::::::::::::::::::::::::::::::::::::::::::::::::::,,,,,,,
:::::::::;;;;;;;;;;::::::::::::::::::::::::::::::::::::::::::::,,,,,,,
:::::::::::::::::::::::::::::::,,,,,::::::::::::::::::::::,:::,,,,,,,,
,,,,,,,:;:;;;:::::::::::::::::::::,,,:::::::::;;:::::::::::::,,,,,,,,,
,,,,,,:;;;;;::::::::::::::;;::::::,,,,,::::;;+;:::::::::::::,,,,,,,,,,
,,,,,,:;;:;;;:::::;:;;;;;;;;;:::::,,,,,,:;;;;;:::::::::,::::,,,,,,,,,,
:::::::;;;;;;:::;;;;;;;;;;;;;;::::,,,,,,,:,,:::::::::::::::,,,,,,,,,,,
::::::;;:;;::;;;;;;;;;;;;:;;;;;::::,,,,,,:,;;:::::::::::::::::,,,,,,,,
::::::;;;;;;;;;;;;;;;;;;;:;;:;::::::::,:;:,:::::::::::::::::;:::::::::
::::;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::,:+;;::::::::::::::;+;;;;::::::
;;;;;;;;;++;;;;;;;;;;;;;;;+*;::::::;;+**;+++;;::,::::::::;;;::::::::::
;;;;;;;;;;;;+++++++++++++*?**+;;;;*?%%%?*++;;;*?*;:::,:;::::::::::::::

This entire set is repeated, done a total of two times in one sitting.

1) This is a 4-part exercise done in Easy Pose, to the beat and sound of SAA TAA NAA MAA. a. SAA, arms will extend straight out, level with the heart, and hands clap in front. b. TAA, arms open straight out to the side with palms facing up. c. NAA, arms are still out to the side but palms turn over, facing down. d. MAA, hands will clap straight over the head. 1 minute.

:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,::::::::::::::::::::::
:::,,,,,,,,,,,,,,,,,,,,,,,:::::::,:::,,:,,,,,,,,,:::::::::::::::::::::
::::,,,,,,,,,,,,,,,,,,,,,::::::::;;++;,:,,,,,::,::::::::::::::::::::::
:::::,,,,,,,,,,,,,,,,,,:::::::::;++;++:,,,::::::::::::::::::::::::::::
::::::,,,,,,,,,,,,,,,,,:::::::::;++;;;;,::::::::::::::::::::::::::::::
::::::,,,,,,,,,,,,,,,,,::::::::,:++;;;:,::::,:::,,::::::::::::::::::::
:::::,,,,,,,,,,,,,,,,,,,:,:::::,,++;+:,,,,,,,,:,,,,:::::::::,,,,::::::
,:::::::,,,,,,,,,,,,,,,,,,,,::::;+++;;;:::,,,,:,,,,,:::::::,,,,,,:::::
::::;;;;:::::::,::::,,,,::::::::;;;;;+;:::,::::::::::,,,,,:::,;;;;::::
:::::::::::::::::::::::::::::::::;;;;;:::,,:::::::::::::::::::;:::::::
::::::::::,::::::::::::::::::::::::::::,,,,:::::,,::::::::::,,,,,,,,,,
:::::::::::::::::::::::::::::::::::::::,,,,:,,:,,,,::::::::,,,,,,,,,,,
:::::::::::::::::::::::::::::::::::;::::,,:::::,,,:::::::::,,,,,,:,,,,
:::::::::::::::::::::::::;;;;::::::;::::,:::,::,,,:::::::::,,,,,,,,,,,
::::::::::::::::::::::::::::::::::::::::,:::,,,,,,,,:::::,,,,,,,,,,,,,
:::::::::::::::::::::::::::::::::::::::,,::,,,,,,,,,,,,:,,,,,,,,,,,,,,
::::,::::::::::::::::::::::::::::::::::,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,:

;::::::::::::::::::::::::::::::::::::::::::::::::::::::;;;;;;;;;;;;;;;
;:::::::::::::::::::::::::::;;;;::;;:::::::::::::::::::;;;;;;;;;;;;;;;
;;::::::::::::::::::::::::;;;;;;;++++;:::::::::::::::::;;;;;;;;;;;;;;;
;;:::::::::::::::::::::::;;;;;;;++++++;:::::::::::::::;;;;;;;;;;;;;;:;
;;;::::::::::::::::::::::;;;;;;;++++++;:::::::::::::::;;;;;::;;;;;;;;;
:;;::::::::::::::::::::::::;;;;:;+++++::::::::::::::::;;;;;::::::;;;;;
:;;::::::::::::::::::::::::::;:::++++;:::::::::::::::;;;;;:::::::;;:;:
:;:::::::::::::::::::::::::::;:;++++++;;;;::::::::::::::::::::::::::::
;;;;++++;;;;;;;;;;;;::::;;;;:;;;++++++;;;:::;;;;;;;;:::::;;;::;;;;;;;:
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++;;;;;::;;;;;;;;;;;;;;;;;:;;;;;;;;:
::;;:::::::::::::::;;;;;;;;;;;:;;:;;;;::::::::::::::;;;;;:::::::::::::
::;;;;::::::::::::::;;;;;;;;;;;;;;;;;::::::::::::::::;;;;:::::::::::::
:::;;;::;::::::::;;;;;;;;;;;;;;;;;;;;;;:::;:::::::::;::;;:::::::::::::
:::;;;:;;;;:::;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::;;:;::::::::::::::
::::;;;;;;;;::;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::::::::::
;::::;;;;;;;;;:;:;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::::::::::::
;;::::;;:;;;;:::::::;;;;;;;;;;;;;;;;;;::::::::::::::::::::::::::::::::

2) Reverse the sequence of exercise #1, still chanting SAA TAA NAA MAA. a. SAA. Clap your hands over your head. b. TAA. Extend the arms straight out to the sides with palms facing down. c. NAA. Arms still out to the sides, flip the palms facing up. d. MAA. Clap hands straight out in front of you. 2 minutes.

::::::::::::::::::::::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
:::::::::::::::::::::::::::::::::::;++;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
:::::::::::::::::::::::::::::::::::;**+:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;
:::::::::::::::::::::::::::::::::::;*++:::;:;;;;;;;;;;;;;;;;;;;;;;;;;;
:::::::::::::::::::::::::::::::::::+*++:::;::;;;:;;;;;;;;;;;;;;;;;;;;;
::::::::::::::::::::::::::::::::::;+*++:::::;;:;;;;;;;;;;;;;;;;;;;;;;;
::::::::::::::::::::::;::::::::::;++*++;:::::::;;;;;;;;;;;;;;;;;;;;;;;
::::::::::::::::::::;:;:::::::::;+++*+++::::::::::;;;;;;;;;;;;;;;;;;;;
:::::::::::::::::::::;::::::::::+++*%+++;:::::::::::::;;;;;;;;;;;;;;;;
:::::::::::::::::::;::::;::::::;+++?%++++:::::::::::;;:;;;;;;;;;;;;;;;
:::::::::::::::::::;::;:;:::::;+++++;+++++;::::::::::::;;;;;;;;;;;;;;;
::::::::::::::::::::::::;::::;++++::::++;;+;::::::::::::;;;;;;;;;;;;;;
::::::::::::::::::;:::;;;:::;;;;+;:::;+++;;;:::::::::::::;;;;;;;;;;;;;
::::::::::::::::::;:::;;:::;;;;;;::::::;;;;;;;::::::::::::;;;;;;;;;;;;
:::::::::::::::::;;:::::;;;;;;;;:::::::;;;;;;;;:::::::::::;;;;;;;;;;;;
::::::::::::::;::;::::::;;;;;;;:::::::::;;;;;;;:::::::::::;;;;;;;;;;;;
:::::::::::::;;;;;:::::;;;;;;;;;;::;;::::;;;;;;;::::::::::::;;::;;;;;;
::::::::::::;;;;::::::;;;;;;;+;;:::::::;;+;;;;;;;::::::::::::;;:;;;;;;
::::::::::;;;;;;;::::;;;;;;++;:::::::::::;+;;;;;;:::::::::::::::;;:;;;
:::::::::;;;;;;;;;;:;;;;;;++;;::::::::::::;+;;;;;;::::::::::::::::::;;
::::::::;;;;;;;;;;;;;;;;;;*;;;;::::::::::::++;;;;;;:::::::::::::::::;;
::::;;;:;;;;;;;;;;;;;;;;;++;;;::::;;:::::::;*;;;;;;::::::::::::::::::;
::::;;:;;;;;;;;;;;;;;;;;;*+;;;;+***??*;:::::*;;;;;;:::::::::::::::::::
::::;;;;;;;;;;;;;;;;;;;;;*+;;;**++++++**;:::*+;;;;;;::::::::::::::::::
::::;;;;;;;;;;;;;;;;;;;;;++;+*++++++++++*;:;++;;;;;;::::::::::::::::::
::::;;;;;;;;;;;;;;;;;;;;++;+*****+++***+++:;+++;;;;:::::::::::::::::::
::::::;;;;;;;;;;;;;;;;;;++:+*+****++**+++*;;+++;;;;;::::::::::::::::::
::::;;;;;;;;;;;;;;;;;;;;+;:+*++++++++++++*+:*;+;;;;;::::::::::::::::::
:::;;;;;;;;;;;;;;;;;;;;++;:;++++++++++++++:;*+;;;;;;::::::::::::::::::
:::;;;;;;;;;;;;;;;;;;;+++;::+*+++++++++++;:+*+;;;;;;::::::::::::::::::
::::;;;;;;;;;;;;;;;;;;;;++:::+++**++++++;::+*++;;;;:::::::::::::::::::
::;;;;;;;;;;;;;;;;;;;;;++++;;;*++++++++;;;+*++;+;;;:::::::::::::::::::
:::;;;;;;;;;;;;;;;;;;;+;;;++++****+**+**+++++;;;;;;:::::::::::::::::::
::::;;;;;;;;;;;;;;;;;;;;;;;;;;?*+**?*?*+;;;;;;;;;;;:::::::::::::::::::
::::;;;;;;;;;;;;;;;;;;+;;;;;;:*?*+***%+;;;;;:;;;;;::::::::::::::::::::
:::::;;;;;;;;;;;;;;;+;;;;;:;;:+**+*+*?+::+;;:;;;;;::::::::::::::::::::
:::::;;;;;;;;;;;;;;;;;;;;;:;::**+++++*+::;;;;:;;;:::::::::::::::::::::
::::::;;;;;;;;;;;;;;;;;;;::;::;+++++++;;;::;;:;;::::::::::::::::::::::
::::;;;;;;;;;;;;;;;;;;:;;:::::;;;;;;;;;;;:::::::::::::::::::::::::::::
::::;;;;;;;;;;;;;;;;;:::::::::;::;;;;;;:::::::::::::::::::::::::::::::
::;;;;;;;;;;;;;;;;;;:::;;;::::;::::;;;;:::::::::::::::::::::::::::::::
::;;;;;;;;;;;;;;;;;;::;;;;;;;:;;;;;;;;::::::::::::::::::::::::::::::::
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::::::::::::
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::::::::::::
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;:::::::::::::::::::::::,:::::
::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++:;;;;;:::::::::::::::::::::::,:::::
::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*:::::::::::::::::::::::::::::,,::::
::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::::,::::::
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::::::::::
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::::::::
::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::,,::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::,,,:::::
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::,,:::::
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::,::::::
::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::,,:::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::,,,:::::::
:::;;;;;;;;;;;;;;;;;;;+;;;;;;;+;;++;;;;;++;;;;;:::::::::::::::::::::::
::::::;;;;;;;;;;;;;;;;+++++++++;;++;;+;;;+++;;:::::::::::::::,::::::::
:::;;;:::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::
;;;;;;;::;::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::;::;;;;:;;:::::::;
;;;;;;;;:;;:;::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::;
;;;;;;;;;;;;;:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::;
:;;;;;;;;;;;;;;;;::::::;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;::::::::
:;+;;;;;;;;;;;;;;;;;:::::;;;;;;;;;;;+++;;;;;+++;;;;;;;;;;;;;;;;;::::::
::+++++++;;;;;;;;;;;;;:::::;;;+++++++++;++++;;;;;;;;;;;;;;;;;;;;::::::
:::;+++++++;;;;;;;;;;;;;:::::;;++++++++++;;;;;;;;;;;;;;;;;;;;;;:;:::::
;;;;;;++++++;;;+;;;;;;;;;;;;:::;;;;+++;;;;;;;;;;;;;;;;;;;;;;;;;:::::::
;;;;;;;+++++++;;+;:;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;
;;;;;;;;;+++++*++*;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;
;;;;;;;++++++++***+;++***+;;;;;;;+++++++;;;;;;;;;;;;:;+;++;;;;;;;;;;;;

3) Sitting on your heels, hands are clasped behind the back in Yoga Mudra (interlacing fingers behind the back, palms facing up.) This is a 4-beat exercise done with the mantra SAA TAA NAA MAA. a. Stand up on your knees. b. Bend over and put your forehead on the ground and raise your arms in Yoga Mudra up behind your back as far as they will go. Buttocks are not resting on the heels. c. Rise back up, still standing on your knees, arms will rest back down on your back in Yoga Mudra. d. Sit back down on your heels, arms still positioned in relaxed Yoga Mudra. 2 minutes. This is a great waist reduction exersise.

:::::::::::::::::::::::::::::::::::::::::::::::::::::::;:::;;;;;;;;;;;
::::::::::::::::::::::::::::::::::::::::::::::::::::::;;;;;:::;;;;;;;;
::::::::::::::::::::::::::::::::::::::::::::::::;;;;;;;;;;;;;::::;;;;;
:::::::::::,,:::::::::::::::::::::::::::::::::;;;;;;;;;;;;;;;;::::::::
:::::::::,,:,::::::::::::::::::::::::::::::::;;;;;;;;;;;;;;:;;;:::::::
:::::::::,,:,::::::::::::::::::::::::::::::::;;;;;;;;;;;;::::::;+:::::
::::::::::,::::::::::::::::::::::::::::::::::;;;;;;;;;;;:::::::+?;::::
:::::::::,,,:,::::::::::::::::::::::::::::::;;;;;;;;;;;;;:::::+**;::::
:::::::::,,,,:,::::::::::::::::::::::::::::::;;;;;;;;;;;;:::;+++*+::::
:::::::::,,,,::::::::::::::::::::::::::::::::;;;;;;;;;;;::;**+;+*;::::
:::::::::,,,,::,::::::::::::::::::::::::::::::;;;;;;;;;::;+*++;+++;:::
:::::,:::,,,,,:,::::::::::::::::::::::::::::::::;;;;;++**++++++++++:::
:::,::,::,,,,:::::::::::::::::::::::::::::::::::::*?%S%**+++;;;++;::::
:,:::::::,,,,::::::::::::::::::::::::::::::::::::;*??**++**++++++:::::
:::::,,,:,,,,,:::::::::::::::::::::::::::::::::::;++++++++++++++::::::
::,,:,,,,,,,,,,::::::::::::::::::::::::::::::::::+++++++++::::::::::::
:::,:,,::,,,,,,,::::::::::::::::::::::::::::::::;;;++++++:::::::::::::
::,::,,::,,,,,,,::::::::::::::::::::::::::::::;;;::::;+*;,::::::::::::
::::,,,:,,,,,,,,:::::::::::::::::::::::::;;;;;;;:;:::::;;:::::::::::::
:,,,,,,::,,,,,,::::::::::::::::::::::::::;;;;:;;:;:::;;:;;::::::::::::
::,,::::::,::,:::::::::::::::::::::::::::;;;::;;;;;:::::;;::::::::::::
::,,:::::,:,::::::::::::::::::::::::::::;;;;;;;;;;;:::::::::::::::::::
::,:::::::::,::::::::::::::::::::::::::;;;;;;;;;;;;:::::::::::::::::::
:,:::::::::::::::::::::::::::::::::::::;;;::;;;;;::::;;:::::::::::::::
::::::,::::::::::::::::::::::::::::::::;;;:;;;;;::::;;;;;;::::::::::::
::::::::::::::::::::::::::::::::::::::::::;;;;;:::::;;;;;;;;:::::,::::
::::::::::::::::::::::::::::::::::::::::::;;;;;:::::;;;;;;;::::::,::::
::::::::::::::::::::::::::::::::::::::::::;;;;:::::;;;;:::::::::,:::::
::::::::::::::::::::::::::::::::::::::::::;;;;:::::;;;;:::::::::,:::::
::::::::::::::::::::::::::::::::::::::::::;;;:::::;;;;;;:::::::;::::::
:::::::::::::::::::::::::::::::::::::::::;;:;::::++;;;;;:::::::;:,::::
:::::::::::::::::::::::::::::::::::::::::;;;;::,;+;;;;;;:::::::;:,::::
:::::::::::::::::::::::::::::::::::::::::;;;;:,:+;;;;;;;:::::::::,::::
::::::::::::::::::::::::::::::::::::::::;;;;;::++;;;;;;;:::;::;:,,::::
::::::::::::::::::::::::::::::::::::::::;;;;::;++;;;;;;;::;:::::,:::::
::::::::::::::::::::::::::::::::::::::::;;;;:::+++;;;;;;:::::::,,:::::
:::::::::::::::::::::::;::::;::::::::::;;;;::::++;;:::;;:::;::::::::::
:::::::::::::::::::::::;::;;:::::::::;:;;;;:::;++;;;;;;;::::::::::::::
::::::::::::::::::::::::;;;:::;::::::;;;;;::::++;;;;;;;:::::::::::::::
:::::::::::::::::::::::::;;;;;;::::::;;;;:::;++;;;;;;;;;;:::::::::,:::
::::::::::::::::::::::::;;;:::::::::;;;;:::++;;;;;;::::::::::::,::::::
:::::::::::::::::::::::;;;;;;::::::;;;;;;;;+;;;;;;;;;;;:::::::::::::::
::::::::::::::::::::::;;;:;;;;;;:::++;;;;++;;;;;;;;;;:::::::::::::::::
::::::::::::::::::;;;:;;;;;;;;;;:;++**++*?;;;;;;;;;;;;;:::::::::::::::
:::::::::::::::::::;;;;;;;;;;;;;:;***+**?+:;;;;;;;;;;;::::::::::::::::
:::::::::::::::::::::;;;;;;;;;;;;:;++****;;;;;;;;;;;;;;;::::::::::::::
::::::::::::::::::::::;;::;;;;;;;;::;+;;:;;;;;;;;;;;;;;:::::::::::::::
:::::::::::::::::::::::;;;;;;;;;;;;;:::::;;;;;;;;;;;;;;;::::::::::::::
::::::::::::::::::::::::;;;;;;;;;;;;;;;:::;;;;;;;;;;;;;;::::::::::::::
::::::::::::::::::::::::::;;;;;;;;;;;;;::::;;;;;;;;;;;;;::::::::::::::
:::::::::::::::::::::::::::;;;;;;;::::::::::;;;;;;;;;;;;::::::::::,:::
:::::::::::::::::::::::::::;;;;;;;;;;;:::::::;;;;;;;;;;;::::::::::::::
:::::::::::::::::::::::::::;:;;;;;;;;;:::::::;;;;;;;;;;;::::::::::::::
;;;;:;;;:::::::::;;:::::::;;;;;;;;;;;;;;::::::;;;;;;;;;;;:::::::::::::
:::::::::::::::::::::::::::::;;;;;;;;;;;;;;;:;;;;;;;;;;;;;::::::::::::
,,,,,,:::::::::::,,,,,,,,::::::::::::::::::::;;;;;;;;;;;;;;::::::::::,
::::::::::::::::,::;;:::::::::::::::::;;;;;;;;;;;;;;;;;;;;:::,,,,,::::
::::::::::::::::;;+++;::;::;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;:::,,,::::::
:;;;;;;;;;;;;;;;;;++:::;:::::::::::::::::;;;;;;;;;;;;;;;;;::::::::::::
;;;;;;;++++;;;;;;++:::;;:;;;;;;;;;;;::;::::::::;;;;;;;;;;;::;;;;;:::::
;;;;;;++;;;;+++++*;:;;;::;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;::;;;;;;;;;;
;;;;++++*********?;;;;;;;;::;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;
;;;;;;+++++++****?*;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;:;;;;;;;;:;;+;;;;;;;;;;+++++++++++++++;+;+;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

::::::::::::::::::::::::::::::::::::::::::::::::::::::::;;;;;;;;;;;;;;
:::::::::::::::::::::::::::::::::::::::::::::::::::::::++++++;:;;;;;;;
::::::::::::::::::::::::::::::::::::::::::;;;;;;;:::::;*+++;+;::;;;;;;
:::::::::::::::::::::::::::::::::::::::::;;;;;;;;:::::;+++++;;:::;;;:;
::::::::::::::::::::::::::::::::::::::::;;;;;;;;;:::::::+;;;;;::::;::;
::::::::::::::::::::::::::::::::::::::::::;;;;;;;::::::;;;::::::::::::
:::::::::::::::::::::::::::::::::::::::::;;;;;;;;::::::+;;::::::::::::
::::::::::::::::::::::::::::::::::::::::;;;;;;;;;::::::;;;::::::::::::
::::::::::::::::::::::::::::::::::::::::;;;;;;;;::::::;+;;::::::::::::
::::::::::::::::::::::::::::::::::::::::;;;;;;;;::::::;;;;::::::::::::
::::::::::::::::::::::::::::::::::::::;;;;;;;;;::::::;+;;;::::::::::::
::::::::::::::::;;;;;;:;:::::::;::::::::::;;;;;::::::;;;;;::::::::::::
:::::::::::;;;;;;;;;;;;;;::::::;:::::::::::::;;::::::;+;;;::::::::::::
:::::::;;;;;;;;;;;;;;;;;;;;;;:::;:::::::::::::::;;:::+;;;;::::::::::::
::::::;;;;;;;;;;;;;;;;;;;;;;;;;:;:::::::::::::::::;;;;;;;:::::::::::::
:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::;;;;;:::::::::::::
:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;::;::::::::::::;;;;:::::::::::::
;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;::::::::;;;;:::::;;::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::++;;;;;;;;;;;;;;;:;;;;;;;:::;::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::;;;;;;;++;;;;;;;:;;;;;;;;:;;::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::;;;;;;;;;;;;;;;;;;;;;;;::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::;;;;;;;;;;;;;;;;;;;;;;+:::::::::::
:::::::::::::;;:;;;;;;;;;;;;;;;;;::::;;;;;;;;;;;;;::;+++*?+;;:::::::::
:::::::::::;++;:::::;;;;;;++;;;;;;:::::::::::::::::+*??**?;;:;::::::,:
:;;;;;;;;;+++;:;;;;;;;;;;;;+;;;;;;;::::;;;;;;;;::;***+++*+:::;:::::::,
;;;;+++++++++;;;;;;;;;;;;;;;;;;;;;;;::;+;;;;;;;;;;+**+++*+:::;::::::::
;;;++******??;;;;;;;;;;;;;;;;;;;;;;;;:;++++++++++++*?****+:;;;;;::::::
;;;;;+++++++*;+;;;;+;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;++***+;;;;;;;:::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::

,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::
,,,,,,,,,,,,,,,,,,,,,,:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::
,,,,,,,,,,,,,,:::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::
,,,,,,,,,,,,,:::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::
,,,,,,,,,,,,:;:;:::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::
::,,,,,,,,,,;;::::::::::::::::::::;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::
::,:::,,,,,,::::::::::::::::::::::**,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::,,,::::::::::::::::::::::+++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::,::,,,,:;;::::::::::::::::::++++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::,,,,,:;;;::::::::::::::;+;;++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::,,,,;;;::;:::::::::+*+;;;++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::,:,,,,,:;;;;::;::::;+*+;;;;;++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,
::::::::,,,,,,,::;;;;::;;;+;;;;;;;;;++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,
:::::::::::,,,,,,,:+*??**++;;;;;;;;+;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::,,,,,,,,,*?%??+++++;;;;;;++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::,,,,,,,,,:+++++++;+++++;;;+:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::,,,,,,,,,,:+;;;+++;++;:;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::,:,,,,,,,,:;;;;;;;;++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::,,,,,,,,,,,,;;;;;;;;++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::,,,,,,,,,,:::::,,:;;+++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::
::,,,,,:::::;;:::,,,,,:;++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::
::::,,::;:;;;:::::::::,::;+;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,::
:::,:,,::;;::::::,,::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,::
:::::,,:;;::::::::::,,:::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,::,::
::::::::;:::::::::::::::,,,::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::
:::::::;:::::::::::::::::::,,,,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::
::::::;;:::::::::::::::::::::,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,:,:::::
::::::;;::::::::::::::::::::::::,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,:::::::
:::::::;::::::::::::::::;;:::::::::,,:,,,,,,,,,,,,,,,,,,,,,,,,,,::::::
::::::::::::::::::::::;;;::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::
:::::::::::::::::;:::;;;:::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,::,:::::
::::::::::::::::::::;;;:::::::::::,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,::::::
::::::::::::::::::::;;;:::::::::::,,,:,,,,,,,,,,,,,,,,,,,,,,,,,:,:::::
:::::::::::::::::::;;;::::::::::::::,:,,,,,,,,,,,,,,,,,,,,,,,,,:,:::::
:::::::::;:::::::::;;:::::::::::::;:,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::
::::::::::::::::::;;;:::::::::::::;:,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::
:::::::::;:::::,,:;;::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::
:::::::::::::::,:+;;::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::
:::::::::::::::,;+;;:::::::::::::::,,,,,::,,,,,,,,,,,,,,,,,,,,,:::::::
::::::::::::::::++;:::::::::::::::,,,,:::::,,,,:,::::,,:::,,::::::::::
::::::::::::::::+;;;;;::::::::::::,:,,:::::::,,:::::::::,:::::::::::::
:::::::::::::::;+;;;:::::::::::::::,,:::::::::::::::::::::::::::::::::
:::::::::::::::++;;:::::::::::::::::::::::::::::::::::::::::::::::::::
:::::::::::::::;+;::::::::::::::::::::::::::::::::::::::::::::::::::::
:::::::::::::::++;::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::++;:::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::++;:::::::::::::::::::::::::::::::::::::::::::::::::::::
:::::::::::::;+;::::::::::::::::::::::::::::::::::::::::::::::::::::::
:::::::::::::;+:::::::::::::::::::::::::::::::::::::::::::::::::::::::
;;:::::;;;;;+*;:::::::::::::::::::::,,,,,:::::::::::::::::::::::::::::
::::;+;;;;;;?*:::;;;:::::::::::::::::::,,,,,,,,,,:::::::::::::::::::::
,,,:+++++++*S+:::;;;;::::::::::::::::::::::::::,,,,,,,,::,,:::::::::::
,,,:+**++***%+::;;;;;::::::::::::::::::::::::::::::::,,,,,,,,,,:,:::::
,,,,,;+******;:;;;;;;;;;::::::::::::::::::::::::::::::::,,,,,,,,,,:,,:
,,,,,,::++;:::;;;;;;;;;;;:::::::::::::::::::::::::::::::::::,,,,:::,,,
,,,,:::::::::::;;;;;;;;;;;;;;:::::::::::::::::::::::::::::::::::,,,,,,
:::;;;;;;;:::::;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::::::::::::,:::
:::;;;::;;;;++**??+;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::
::;;::;;++++++++++++***+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::
:;;;;;;+++++++;;+++**?%;;;;++++;;;;;;;;;;;;;;;;;;;;::::;;;;:::::::::;:
;:;;;;;;;;+++++******?%;;;;;+++++;;;;;;;;;;;::::::::::::::;;;::::::;;;
;:::::::::;;;;;;;;;;;++++++;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;
;::;;;;;;:;;;::;;;;;;:::;;;;;;;;;;;;;;;;;;+;;++++;;;;;;;;;;+;;;;;;::;:
;::;;:::;::::;::;;;;:::::::::;::::::::::::;::::;;;;;;;;;;;;;::::::::::

The Teachings of Yogi Bhajan ©2008

Page 211

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Developing the Command Reflex and Alertness

,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::;::;;;;::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::;:::;;;;;;:::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,:::::::::::::::::::::;+;;;;::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,:,:::::::::::::::::::::::;++;;;:::::::::::::::::::::
,,,,,,,,,,,,,,,,,;?+::::::::::::::::::::::::;;;;;:::::::::::::::::::::
,,,,,,,,,,,,,,,,,+*?+::::::::::::::::::::::::::;;:::::::::::::::::::::
,,,,,,,,,,,,,,,,:++**+::::::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,;++++**;::::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,:**+++++**:::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,+*++;;;+?%+::::::::::::::::::::;::::::::::::::::::::::
,,,,,,,,,,,,,,,,+*;+;;;;+??*;::::::::::::::::::;::::::::::::::::::::::
,,,,,,,,,,,,,,:++;;;;;;+++++*?;::::::::::::::;::::::::::::::::::::::::
,,,,,,,,,,,,,:+++;;;;;;;;;++++*%+::::;::;;;:::::::::::::::::::::::::::
,,,,,,,,,,,,,:+++;;;;;;;;;;;++?%%?*;::;;;;::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,;++;;;;;;;;+++**?%%SS?+;:::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,:**++;;;;+++++***?%%%SS%;,,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,;+++++++++++++++*????%%+,,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,;+++++*+***+++++****??+:,,:::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,:;+++;:,:**+++++++++**+:,,,,:::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,:+++++++++++*+:,,:::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,;++++++++++++;,,,:,,:::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:+*++++;:::::::::::::::,:::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:++;;:::::::::::::;;::::,::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,;;:::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,::::::::;;;::::::::::::;:::,:::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,::;;;;;;;;:::::;::::::::::::::,::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,:::;++;:::::::::::::::::::::;::::::::::::::::::::
,,,,,,,,,,,,,,,,,::;;;;;:::::::::::;::;:::::::::::;:::::::::::::::::::
,,,,,,,,,,,,,,,:;;;::::::::::::::::;::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,:;;::::::::::::::::::;:::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,::::::::::::::::::::;;:::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,:::::::::::::::;;;:::;;;::::::::::::::::::::::::::::::::::
,,,,,,,,,,,::::::::::::::::::;;;;:;+;:::::::::::::::::::::::::::::::::
,,,,,,,,,,,:::::::::::::::::::::;;:;;:::::::::::::::::::::::::::::::::
,,,,,,,::,,:::::::::::::::::::::::;;;::::::::::::::::::::,,:::::::::::
,,,,,,,::,,:::::::::::::::::::::::::;;::::::::::::::::,,::::::::::::::
,::,,,:::,,::::::::::::::::::::::::::;;:::::::::::::::,:,:::::::::::::
,::,,,:::,,::::::::::::::::::::::::::;;::::::::::::::,::,:::::::::::::
,,,,,,,,:,,;::::::::::::::::::::::::::;;:::::::::::::,,,,:::::::::::::
:,,,:::,,,,:::::::::::::::::::::::::::;;:::::::::::::,,:,:::::::::::::
,,:::::,,,,::::;:::::::::::::::::::::;;++::::::::::::,::,:::::::::::::
:::::::,,:,,::;;::::::::::::::::::::::;+?*::::::::::::,:::::::::::::::
::::::::::,,:::;::::::::::::::::::::::::+?;::::::::::,,,::::::::::::::
::::::::,:,,:::::::::::::::::::::::::::;++:::::::::::::,,:::::::::::::
::::::::::,,:::::::::::::::::::::::::::;**:::::;;;::::::,:::::::::::::
::::::::::,,::::::::::::::::::::::::::::;*;:::::::::::::::::::::::::::
:::::::,:,,,::::::::::::::::::::::::::::;++:::::::::::::,,::::::::::::
:::::::,:,,,:::::::::::::::::::::::::::;;++;;:::::::::::,,::::::::::::
:::::::::,,,::::::::::::::::::::::::::::;;:,;:::::::::::::::::::::::::
:::::::::,,,:::::::::::::::::::::::::::::;:,:;;:::::::::::::::::::::::
::::::::::,:::::::::::::::::::::::::::::;;;,,:;:::::::::::::::::::::::
::::::::::,:,:::::::::::::::::::::::::::;;:,,,;;:;:::::::::,::::::::::
::::::::::,,:::::::::::::::::::::::::::::::,,,:;:::::::::::,,:::::::::
::::::::::,,:::::::::::::::::::::::::::::::,,,,:;:::::::::::::,:::::::
::::::,,::,,:;:::::::::::::::::::::::::::::,,,,,;+::::::::,:;:,:::::::
::::::::::,,,:;;::;;:::::::::::::::::::::;:,,,,,:+;:::::::::;:::::::::
:::::::::::::;::::;;;;;;;::::::::::::::::;;,,,,,,;+;:::::;;:::::::::::
:::::::::::::,,:::::::::::::::::::::::::::;:,,,,,,;;:::::::::,:,::::::
:::::::::::::,,::::::::::::::::::::::::::::::,,,,,,;;;::::::::,:::::::
::::::::::::::,:::::::::::::::::::::::::::::::,:,,,:*+::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::,,,,,,*%;::::::::,,:::::
:::::::::::::,:::::::::::::::::::::::::::::::::,,,,,:?+;;:;;;;;:,:::::
::::::::::::::::::::::::::::::::::::::::::::::::,,,:+**++**++;*;,,::::
::::::::::::::::::::::::::::::::::::::::::::::::,,+?*+++++++;;;;::,,::
::::::::::::::::::::::::::::::::::::::::::::::::,:**?*++;;+;;;;+++;:,:
::::::::::::::::::::::::::::::::::::::::::::::::,;**%%?*+;+;+;;+*+:::,
::::::::::::::::::::::::::::::::::::::::::::::::,,,:*+?*+*+;*++;+;,,::
:::::::::::::::::::::::::::::::::::::::::::::::::,,,:;+*;*?;;+*+::,:,:
::::::::::::::::::::::::::::::::::::::::::::::::::::,,,:;+*+;;::,,::::
:::::::::::::::::::::::::::::::::::::::::::::::::,::,,:,,:::,,,,::::::
:::::::::::::::::::::::::::::::::::::::::::::::::::::::::,,,::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::::::::::::::::::,::::::::::::::::::::::::
:::::::::::::::::::::::::::::::::::::::::::::,::::::::::::::::::::::::
::::::::::::::,:::::::::::::::::::::::::::,,,,::::::::::::::::::::::::
::::::::::::::,:::::::::::::::::::::::::::::,,::::::::::::::::::::::::
::::::::::::::,::::::::::::::::::::::::::,::::::::::::::::::::::::::::
::::::::::::::,,:::::::::::::::::::::::::,,,,:::::::::::::::::::::::::
:::::::::::::,,,:::::::::::::::::::::::::,,:::::::::::::::::::::::::::
:::::::::::::::,,::::::::::::::::::::::,,,,:::::::::::,:::::::::::::::
::::::::::::::,,,::::::::::::::::::::::,,::::::::::::,,,::::::::::::::
::::::::::::::,,,::::::::::::::::::::::::::::::::::::,,,::::::::::::::
::::::::::::::,,,:::::::::::::::::::::::::::::::::::::,:::::::::::::::
::::::::::::::::,,:::::::::::::::::::::::::::::::::,::::::,:::::::::::
::::::::::::::::,:::::::::::::::::::::::::::::::::::,::::,,:::::::::::
::::::::::::::::,,:::::::::::::::::::::::::::::::::::::::,,:::::::::::
::::::::::::::::,,:::::::::::::::::::::,,:::::::::::::::::,:::::::::::
:::::::::::::::::,::::::::::::::::::::::,::::::::::::::::::::::::,::::
:::::::::::::::::,:::::::::::::::::::::::::::::::::::::::::::::::,::::
::::::::::::::::,,:::::::::::::::::::::,:,,::::::::::::::::,:::::,::::
:::::::::::::::::,:::::::::::::::::::::,,:,,,:::::::,::::::::::::::,,,
:::::::::::::::::,::::::::::::::::::,::,,,,,,,::::::::,::,:::,,:::::::
:::::::::::::::::,:::::::::::::::::::,,,,,,:,,::::::::::,,,::,,:::::::
:::::::::::::::::,::::::::::::::::::::,,,,::,,,::::::::,,,:,::::,:::::
:::::::::::::::,:,::::::::::::::::::::,:,,:::::,:::::::::,,,,,,,,:::::
::::::::::::::::::::;::::::::::::::::::,,,:,,::::::::::::,,,,,,,,:::::
:::::::::::::::::::::::::::::::::::::::,,,:,,,,::::::::::,,,::::,:::::
::::::::::::::::::,:::::::::::::::::::::,,:,,::::::::::::::::::,,,,,,,
::::::::::::::::::::::::::::::::::::::::,,,,,:::::::::::::,,,:::,,,,,,
::::::::::::::::::::::::::::::::::::::::,,,,,,::::::::::::,,,,,,,,,,,,
:::::::::::::::::::::::::::::::::::::::::,,:,,::::::,::::::,,,,,,:::::
:::::::::::::::::::::::::::::::::::::::::,,,,,:::,,::::::::,,,,,,,,,:,
::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,:::::::::,,,,,,,,,,
::::::::::::::::::::::,::::::::::::::::::::,:::::,,,::::::::,,,,,,,,,,
::::::::::::::::::::::,::::::::::::::::::::,,,:::,,,,::::::::,,,,,,,,,
:::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,,,,::::::,,,,,,,,,
:::::::::::::::::::::::::::::::::::::::::::,,:::::,,,,,,,::::,,,,,,,,,
:::::::::::::::::::::::,::::::::::::::::,::,:::::::::::,:::::,,,,,,,,,
:::::::::::::::::::::::::::::::::::::::::::,,::::::::::::::::,,,,,,,,,
::::::::::::::::::::::::::::::::::::::::::::,:::::::::::::::::,,,,,:::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::,,::::
::::::;:::::::::::::;:::::::::::::::::::,:::::::::::::::::::::::::::::
,,,,,,,,,,:::::::::::::::::::::::::::::::::::::::::::::::::::::::,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,:;::::;::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,:;:::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,:;:::;;:::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::,,,,,,,,,,,:;;;::;;:::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::;;;:::;:::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,:,
:::::::::::::::::::::::;;;::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::;;::;;:;:::::::::::::::::::::;:;::::::::::::::::::::
::::::::::::::;;;+;:::::::::::::::::::::::::::::::::::::::::::::::::::
:::::::;;;++++++++;::::::::::::::::::::::::::::;::::::::::::::::::::::
::::::;;;++++;++;;++;;::::::::::::::::::::::,:::::::::::::::::::::::::
:::::;++++++++;++;;+++++;;::::::::::::::::::;;;;::::::::::::::::::::::
:::::::;;;;;;++;+;;;++++*??****++++++++++++++;;;::::::::::::::::::::::
:::::::::::::::::::::::::;;;;++;;;;:::::::::::::::::::::::::::::::::::

::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,::::::::::::
::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::
:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,,,,,,,,,:::::::::::::::::::
:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::,::,,,,,,,,,,,:::::::::::::::::::
:::::,:,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::,:::::::::::::::::::::
::::::::,,,,,,:,,,,,,,,,,,,,,,,:::::::::::::::::;;;::;:;;;::::::::::::
::::::::::,:,,,:,,,,:::,,,:,:::::::::::::::::::;++::;;;;;;;;::::::::::
:::::::::::::,,,:,,:::::,,::::::::::::::::::::::;;;;;;;;;;;;:::::::,::
::::::::::::::::::::::::::::::::::::::::::::::::::;;+++;;;;;;:::::::::
::::;;+;;::::::::::::::::::::::::::::::::::::::::;;;;;+;;;;;;:::::::::
::;++++;+;,:::::::::::::::::::::::::::::::::::;;;;;;;;+:;;;;;;::::::::
,:*+++;;;+;::::::::::::::::::::::::::::::::::::::;;;;;*;;;;;;;::::,:::
::+*+++*+:::,:,::::::::::::::::::::::::::::::::::;;;;+*:;;;;;;:::,,:::
:::;;:;+;;::;:,,,,::::::::::::::::::::::::::;:;;:::;;;*:;;;;;;::::::::
:::::::::::;;::::,,,::::::::::::::::::::::::;;;;;;::;+*;;;;;;;::;:,:::
:::::::::::;;;;;:::,,,,,,:::::::::::::::::::;;;;;:;++;;;;;;;;:::;,::::
:::::::::::::::;;;;;:::,,,,:::;:::::::::;;;;;;;:::;+;,:;;;;;;::;::::::
::::::::::::::::::;;;;:::::,,,:::::::;;;;;;;;;::::;+:,:;;;;;::;::,::::
::::::::::::::::::::;:;;;;:::::,::::::::;;;;;;;:::;;:,:;;;;;;;:::,::::
:::::::::::::::::::::::::;;;;;;:::::;;;;;::;;;;;::;:,::+;;;;;::::,::::
::::::::::::::::::::::::::;;:::::::::::;;;;;;;;;;;:::::+;;;;::::,:::::
::::::::::::::::::::::::::;+;;;;;::::::;;;;;;:;;;:::::,;;;;:::::,:::::
:::::::::::::::::::::::::::;;;+;;;;;;:;;;;;;;;;;:::::::;:;;:::::,:::::
::::::::::::::::::::::::::::;;;;;;;;;;;;;;;;;::::::::::+::::;:::,:::::
::::::::::::::::::::::::::::;;++++*???*+++;::::::::::::+;::;;:::,::::,
::::::::::::::::::::::::::::;;;;;;*##S?*****+::::::::::+;::;::;::::::,
::::::::::::::::::;;;:::::::::::::,+?*+++++*+::::::::::+;;;;:;;:,:::::
:::::::::::::::::;;;;;;::;::::::::::+*+++++*;::::::::::;;;;::;;:::::::
::::::::::::;;;;;;;;;;;::;;::::::::::?*+++**:;;:::::::;;;;;;;;::::::::
,,,,,,,:::::::::;;;;;;;;;;+;:::::::::+***+;;;;;;;;::::;;;;;;;;::::::::
,,,,,,,,,,,,,,,,,,:::::::;++;::::::;:;?*;:::::::;;;;:;;;;;;;;;::::::;:
,,,,,,,,,,,,,,,,::::::::,:::;;;;;;;;;;+,,,:::::::::,:;;;;;;;;:::::::::
,,,,,,,,,,,,,,,,,,,:::::::::;;;;;;:::::::::::::::::;;;;;;;;;;;;::,,,,,
,,,,,,,,,,,,,,,:::::;;;;;;;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::
:::::::::::::::::::;;;;;;;;;;;;;;;;;+++;;+;++++++**+;;;;;;;;;;;::;;;;;
:::::::,,:,,::::::;;;;;;;;;;;;;;;;;;;;;;;;++*++++++*******+;;;;;;;;;;;
,::,:::::,,:::,::;;;;;;;;;;;;;;;;;;;;;;;;:;;++++++++++*****++++;;;;;;;
,,,,,,,,,,,::,,::;;;;;;:;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:

4) Another 4-part exercise done to the mantra SAA TAA NAA MAA. In a standing position clasp your hands in Yoga Mudra behind your back. a. Bend forward at the waist bringing your forehead as close to your legs as you can, with hands interlocked in Yoga Mudra. Raise your arms as high above the back as they can go. b. Straighten back up with arms relaxed down, still in Yoga Mudra behind the back. c. Arch backwards as far as you can, leading with your head. Arms are in relaxed Yoga Mudra behind you. d. Stand back up straight with your arms relaxed in Yoga Mudra behind you. 2 minutes.

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::
,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,:
,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::;::,,,,,,,,,,,,,,,,,,,,,,,,,:
,,,,,,,,,,,,,,,,,::::::::::::::::::::::::::::::;;;;;;;::,,,,,::,,,,,::
,,,,,,,,,,,,,,,::::::::::::::::::::::::::::::::::;;+;;+;;::;;;+;:,,,,,
,,,,,,,,,,,,,,:::::::::::::::::::::::::::::::::::::;+;;;;;;;;;;;+:,,,,
,,,,,,,,,,,,,::::::::::::::::::::::::::::::::::::::,;*++;;;;;;;;;;;:,,
,,,,,,,,,,,,::::::::::::::::::::::::::::::::::::::::,*%***+;;;;;;;+:,,
,,,,,,::,,:::::::::::::::::::::::::::;:::::::::::::,,*#%%%++;;;;;;+:,,
,,,,,,,,,,,::::::::::::::;::;;:::::::;:::::::::::::,,++;+;:+;**+;;++,,
,,,,,,:+;,,:::::::::::::::;::;;:::;;;;;:::::::::::,,:;:::,,,,:;+;+++,,
,,,,:::;++:::::::::::::::::;::;;::;;+**::::::::::,,:::::,,,,,,,,,;+*:,
,,,:::::::::::::::::::::::::;:;;;;;;;;+:::::::::,,;;:::,,,,,,,,,,,,+:,
,,,,,::::::::::::::::::::,,,,,,,,,,,,:;::::::::,,;;;::,,,,,,,,,,,,,,,,
,,,,,:::::::::::::::::;:,,,,,,,,,,,,,+:::::,::,:;;;::,,,,,,,,,,,,,,,,,
,,,,,::::::::::::::::::::::,,,,,,,,,:;:::::,:,,:;;::::::,,,,,,,,,,,,,,
,,,,:::::::::::::::::::::::,,,,,,,,,;:::::::,,,,,:+*+;++;::,,,,,,,,,,,
,,,,:::::::::::::::::::::::,,,,,,,,:;:::::::,,,,,,++;::;+;:::,,,,,,,,,
,,,,::::::::::::::::::::::::,,,,,,,;::::::,::,,,,,:;;;:::;;::::,,,,,,,
,,,,,:::::::::::::::::::::,:,,,,,,,;::::::,,,,,,,,,,:::::,,,,:,,,,,,,,
,,,,,:::::::::::::::::::::,,,,,,,,,;::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,::::::::::::::::::::,,,,,,,,:;:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,::::::::::::::::::::,,,,,,,,:;::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,:,,::::::::::::::::::::,,,,,,,,;::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::,,:,::::::::::::::::::::,,,,,,,,;::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:,,:,,,:::::::::::::::,,,,,,,,,,,:;::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,:::::,:::::::::::::::,,,:,,,,,,,;::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,:::::,,:::::::::::::::,,::,,,,.,;:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,:::::,,,::::::::::::::,,,:,,,,.;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,:,::,,,,,::::::::::::::,,::,,.:?;:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::,,,,,,,,:::::::::::::,,,:,,,*+::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,::::::::::::,,,:;+***+;:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,:::::::::::::,,,*?*++++++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,:::::::::::,,,,;%*;;;;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,::::::::::::,,,,+*+++;*++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,::::::::,:::,,,:+++?++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,:,,:,,,,,,,,::::::::::::,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,:,,,,,,,::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,:::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,:,,,,,,,,:::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,::,,,,,,::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,:::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,:::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::,,,,,,,,,,,,,,,,,,,,::::::::::::,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,
:::::::::::::::::,,,,,,:::::::::::,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,:::::::::::,,,,,,,::,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,...:;::::::::,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::,:,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,:;:::::::,:,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::::;;::::,:::::::,,:,,:,,,:::::::::,,,,,,,,,,,
:::::::::::::::::::::::::;;;;+;;:,::::::::,:::::::::::::::::::::::::::
::::::::::::::::::;;;;;;++;::;;;::::::::::::::::::::::::::::::::::::::
:::::::::::::::::;++++;;;++;::::::::;;++;;::::::::::::::::::::::::::::
:::::::::::::::::;;;;+++;;++++++++++++++;;::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::;;;;;;:::::::::::::::::::::::::::::::::::

5) This is another 4-part rhythmic exercise in a standing position. a. Start in a standing position, hands in Yoga Mudra, clasped behind your back. Raise left knee up as high as you can, and raising arms up behind you simultaneously as high as you can, keeping the body fairly straight. b. The same action, only raising your right knee up. c. Same exercise as in a. d. Same exercise as in b. This is a command, obedience exercise. Teacher counts out numbers at a fast pace, occasionally mixing up order. Listen and follow as exactly called. 4 minutes.

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,..,,,,,,::::::::::,::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,..,,....,,,,,::::::::;;;:,:::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,.........,,,::::::::::;;;,:::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,..........++::::::::::::::,::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,.........,+*+:::::::::::::,::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,.........,*;;**;:::::::::,,,:::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,.........,+;;;++++:::;::,,,,,,,::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,.......,;+;;;;;*%%?+:,,,,,,,,,:::::,::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,.,....,;+;;+++?%%%:,,,,,,,,,,,,,,,,:::::::::
,,,,,,,,,,,,,,,,.,,,,,,,,,,...,..,;+++*++++*:,,,,,,,,,,,,,,,,,,:::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,...,,,,,,,,,;+;;;;:::::,,,,,,,,,,,,,,,:,,,::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,.,,,,,,.,.:;::::::::;;::,,,,,,,,,,,,,,,,::
,,,,,,,,,,,,,,,,.,,,,,,,,,,,.,,,,,..,,:;:::::::::::;:,,,,,,,,,,,,,,,::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::::,,,,,,,,,,,,,,,,::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::::::,,,,,,,,,,,,,,,,,:
,,,,,,,,,..,,,,,.,.,,,,,,,,,,,,,,::::::::::::::::::::,,,,,,,,,,,,,,,,,
,,,,,,.,,,,.,,,,,,,,,,,,,,,,,,,,,::::::::::::;:::::::,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::;;::::::,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::::::::::,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;:::::::::::::,,::::::,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,::::::::::::,,,,:::::,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::,::,,,,,,,:::::,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,::::::::,,,,,,,::::::::::,::,,,,,,,,,::::,,,,,,,,,,,
,,,,,,,,,,,,,,,,:::::::::::::,,,,::::::::::,,:,,,,,,,,,,,:::,,:,,,,,,,
,,,,,,,,,,,,,,:,:::::::::::::::,,:::::::::,,,,,,,,,,,,,,,,::::,,,,,,,:
,,,,,,,,,,,,,,::,::::::::::::::::,:::::::::,,,,,,,,,,,,,,,,::::,,,,,,,
,,,,,,,,,,,,,:::,::::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,::;;;:,,:
,,,,,,,,,,,,,::::::::,,::::::::::,::;;:::::,::,,,,,,,,,,,,,,:++++;;;:,
,,,,,,,,,,,:,:::::::,,,,:::::::::,::::::::,,,,,,,,,,,,,,,,,,:+*++++;,,
,,,,,,,,,,,:,::::::,,,,,,:::::::,::::::::::,,,,,,,,,,,,,,,,,,,:;;+:,,:
,,,,,,,,,,::,:::::,,,,,,,,,:::::,,::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,:
,,,,,,,,,,,:::;::,,,,,,,,,,,,:::,:::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,:
,,,,,,,,::::,:;:,,,,,,,,,,,,,,,,::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,:
,,,,,,,,;++;,:;,,,,,,,,,,,,,,,,,::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,::
,,,,,,,:;:;;:::,,,,,,,,,,,,,,,,,:::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,::
,,,,,:;;;;;;++:,,,,,,,,,,,,,,,,,:::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,:::
,::;;;;;;::::,,,,,,,,,,,,,,,,,,,:::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,::
,:::::::,,,,,,,,,,,,,,,,,,,,,,,,::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,::,,,,,,,,,,,:,,,,,,::::,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
.........,,..,,,,,,,,,,,,,,,,,,,,,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,..........,,,,,,,,,,,,,,,.,::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,.
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::,,,,,,,..,,....,,,,,,,,,,,,,,
,,,,,,,,,,:::::::::,,,,,,,:::::::::::::::,:,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,:::::::::::::::::::::::::::::::::,,::::::::::::::::::::::,,,
,,,,,,,,,:::::::::::::::::::::;;;;:::::::::,,::::::::::::::::::::::::,
,,,,,,,,::::::::::::::::::::;+;;;+++;;;;;;;;::::::::::::::::::::::::::

,,,,,,,,,,,,,,,,,,,,,.,,.....,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,.........,,,,,,:::::::::,,,,,,,:::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,...........,,,,:::::::;;:,,,,,,,::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,.........,;,,:::::::::::;,,,,,,,,,::::::::::::::::
,,,,,,,,,,,,,,,,,,,..........:++:,:::::::::::,,,,,,,,,::::::::::::::::
,,,,,,,,,,,,,,,,,,,.....,....;+;;;:,:::::::::,,,,,,,,,,:::,,::::::::::
,,,,,,,,,,,,,,,,,,,,....,.,..;;:;*+;,,:::::::,,,,,,,,,,,,,,,::::::::::
,,,,,,,,,,,,,.,,,,,,,.,.....;+;;;;;+*+::::::,,,,,,,,,,,,,,,,::::::::::
,,,,,,,,,,,,,.,,,,,,,,,,,,..,+;;;;;;*%%?;,,,,,,,,,,,,,,,,,,,,,,,,,,,::
,,,,,,,,,,,,..,,,,,,,,,,,,,,.:+;;;;;;**%*,,,,,,,,,,,,,,,,,,,,,,,,,,,::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.:;;;;;;;;++,,,,,,,,,,,,,,,,,,,,,,,,,,,::
,,,,,,,,,,,,.,,,,,,,,,,,,,,,,,....:+;;;;::::::::,,,,,,,,,,,,,,,,,,,,,:
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.,;;:::::::::::::,,,,,,,,,,,,,,,,,,,:
,,,,,,,,,,,,..,,,,,,,,,,,,,,,,,,,,,::::::::::::::,,,,,,,,,,,,,,,,,,,,:
,,,,,,,,,,,,....,,,,,,,,,,,,,,,,,,:::::::::::::::,,,,,,,,,,,,,,,,,,,,:
,,,,,,,,,,,,,,..,,,,,,,,,,,,,,,,,,,,:::::::::::::,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,.,,,,,,,,,,,,,,,,,,,::::::::::::::::,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::;::::,::,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,:,,,:;:::::,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,:::,:::::,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,:,,,::::::,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,:::::,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,,,,,,,,,,,,::::,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,::::,,,,,,,,,,,,,,,,,,:::,,,:,,,,,,,,,
,,,,,,,,,,,,,,,,,,::::,,,,,,,,,,::::::,,,,,,,,,,,,,,,,,,::::,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,::::,,,,,,,,,,::::,,,,,,,,,,,,,,,,,,,,,::,,,:,,,,,,
,,,,,,,,,,,,:,,,,,,,:;:,,::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;::;;;::,,,
,,,,,,,,,,,,:,,,,,,,,;:,,:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;:;;:,,
,,,,,,,,,,,,:,,,,,:,,,::,:::::,,,,,,,,,,,,::,,,,,,,,,,,,,,,:++;;;;;,,,
,,,,,,,,,,,,:,,,,:,,,,,,,,,::::::::,:,,:::,,,,,,,,,,,,,,,,,,::::::,,,,
,,,,,,,,,,,,,:,,,:,,,,,,,,:::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,:,,,,,,,,,,,,,,::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,::,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,::,,,,,,,,,,,,,,,,,:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,::,,::,,,,,,,,,,,,,,,,::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,:+*::,,,,,,,,,,,,,,,,,,:::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,:;:;;;;::,,,,,,,,,,,,,,,::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,:;:::;::,,,,,,,,,,,,,,,,,,::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,:;:::::,,,,,,,,,,,,,,,,,,,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,::;:::,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
........................,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,.......................,,....,:,,::,,,,,,,,,,,,,,,,,,,,,,,,,,....
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::,,::,,,,,,:,,,::::,,,,,,,,,,,,,,..
.,,,,,,,,,,,,,,,,,,,,,,,::::::::::;:::::::,,,,:::::::,,,,,,,,,,,,,,,,,
,,,,,:,,,,,,,,,,,,,,,,,,,,,::;;;;;;;;;;;;;;;;::,,,,,,,,,,,,,,,,,,,,,,,
,,,,:::::::,,,,,,,,,,,,,:,,,,,,,::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,

Yogi Bhajan • June 27, 1984

The Teachings of Yogi Bhajan ©2008

Page 212

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Develop Your Hidden Greatness

#########################################S#S####################S#####
#########################################S###S##S#S###########SSS###S#
########################################SSSSSSSS##SSS#######SSS####SSS
#########################S#############SSSSS##SS###SS###S##SSS####SSS#
##############S###########S###########SSSSSSSSS####SS##S##SSSSS##SSSS#
####################S###SSSS##########SSSSSSSSSSSSSSS#SSS#SSSS#SSSSS##
###############SSSS#####SSSSS#####SS###SSSSSSSSSSSSS#SSSSSSSSSSSSSSS##
##############SSSSS#####SSSS#S%*;;;;;*%S#SSSSSSSSSSSSSSSSSSSSSSSSSS###
######SSS#####SSSSSSS#S#SSS#%+:,,,,...,;%#SSSSSSSSSSSSSSSSSSSSSSSS#SSS
#######SSS#SSSS#SS#SSSSSSSSS+:::,,,...,,:%#SSSSSSSSSSSSSSSSSSSSSSSSSSS
#####SSS###SSSSSSSSS#SSSSS#S+;::,,....,,:;SSSSSSSSSSSSSSSSSSSSSSS#SSSS
#####SSSS#SS#SSSSSSSSSSSS##S+;;::;;;:,,::+SSSSSSSSSSSSSSSSSSSSS#SSSSSS
######S####S#SSSS##SS##SSS##?+++**++++;:;%#SSSSSSSSSSSSSSSSSSSSSSSSSSS
#####SS#S###SSSSSSSS###SSSS#%+*???**???+*#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
###SSSS#SSS#SSSSSSSS#SSS#S##S*?****+*++*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###SSSSSSSS#SSSSSSSSSSS#SS###S?***?**++?#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#S#SSSSSSSS#S#SSSSSSSSSSSSSSS#%????****%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSS####S#SSSSSSSSSSSSSS*?##S??***++%#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####S#S##SSSSSSSSSSSS####*+SSS*****++SS##########SSSSSSSSSSSSSSSSSSSS
######SSS#S#SSSSSSSS##S%??*+*?**++++;;++*???%%%%SSSSS#######SSSSSSSSSS
###S##SSSSS##SSSSSS#S*;::;*++++++;+++++;;;;:;;;+;;++++++**?%S#SSSSSSSS
#####SS#SSSSSSSSSSSS*::;:+++*;++++++;;;;;;++++++;;;;;;;;;:::;?#SSSSSSS
########SSSSSSSS#S#?;;;;+*+*+:;;;+++;;;;;;+;+*??*****++++++++?#SSSSSSS
########SSSSSSSSSSS+;;;;***+;:;;;;;;;;;;::;;;***+*??%%%%%%%%S#SSSSSSSS
#######SSSSSSSSS##?;;;;++++:::;;;;;;;::::::;+?%SS%%SS#######SSSSSSSSSS
####S#SSSSSSSSS##S+;;;+*++;:::::::::::::::::;%##S##SSSSSSSSSSSSSSSSSSS
####SSSSSSSSSSS##%+;;**++++;::::::,,,,,,,,::;SSSSSSSSSSSSSSSSSSSSSSSSS
#S#SSS###SS####SSS%***+++++;::,,,,,,,,,,,,,,*#SSSSSSSSSSSSSSSSSSSSSSSS
###SSS###########S??**++**+;:,,,,,,,,,,,,,,:%#SSSSSSSSSSSSSSSSSSSSSSSS
###SSS#SS########%?***+*?*+;::,,,,,,,,,,,,,+#SSSSSSSSSSSSSSSSSSSSSSSSS
##SS###SS#######S??**++%%*+;::::,,,,,,,::::*#SSSSSSSSSSSSSSSSSSSSSSSSS
######S##S######S?**++%#?+;;::::,,,,,,,,,,,+#SSSSSSSSSSSSSSSSSSSSSSSSS
#########SS######%?**S#%*+;::::::,,,,,,,,,,+#SSSSSSSSSSSSSSSSSSSSSSSSS
##################SS#S%?*;;::::::,,,,,,,,,,:SSSSSSSSSSSSSSSSSSSSSSSSSS
####S#########S#####%*+*+;;:::::::::,,,,,,,,?#SSSSSSSSSSSSSSSSSSSSSSSS
##############S#####*+++;;::::::::::,,,,,,,,:?S#SS####SSSSSSSSSSSSSSSS
#######SSSSSS#######%+++;;;:::::,,,,,,,,,:,,,,+?**?%%SSSSSSS##SSS%%S%S
%%???????????%%%%%S?*+;;::;::::,,,,,,,:::,,:::::::;;:;;;++++++++;;:::;
*************+++++;,,:,::::;:,:::,,,,::::,::::;;:::::::::;;;;:::::::::
+++++***++;;;;;;::,,,,,,,:,,:::,,,:::::::::;;;;;;::::::,,:;;;::,::::::
+++++*+;;;::::;:,,,,,,,,,,:,,::::,,:::::;;;;;;;:::::::,,,,:;:::,,:::::
++++++;:::;;::,,,,,,,,,,,,:,,,,,,,,:::::::::::::,,::::,,,:::::::::::::
++++*+;;::::;:,,,,::,,,,,,,,,,,,,,,,::::::::::,,,::::,,::,::::::::::::
*****+;;;::::,,,,,,:;:,,,,,,,:,,,,,,::::::::,,,,:::,,,:::,::::::::::::
+***++++;;:::,:,,,,,:;:,,,,,,,,,,,,,::::::,,,,,::,,,:,,::,:::::;:::;::
+++++***++;:::::::,,,:;;::,,,,,,,,,,,,,,,,,,,,:,,,::::,:::::::;:::::::
+++******;:;;::::::::,,:;;;;;;::::::::::::::::::::::,,:::::,,:::::::::
+++++++*;,:::::,,,:::,,::::::::,:::::::::::::,,,,,,,,,.,,:::::;::::::,
;;;::;;;:::::::::::::,::,:::::::::::::,:,,,,,,,,,,,,,,,,::::::::::::,,
;;:::;;:;;:::::::::::::::;::::::;:::::::::::::::::::::::::::::::::::::
;;;;;;;;;;;;::::::::::::;::;;::::;:::;:::::::::::::::::::::::::;;;;;;;
;;;;;;;;;;;;::::::::::::;:;::::::::::::;;:::::::::::::::;;::;;;;;;;;;;
;;;;;;;;;;:::,:::::::;;:::;:::::::::::::;:::::::::::;;;;;;;::;;;;;;;::
;;;;;;;;;;;:::::::::;;:::;::::::::::::;;::,,,,::::::::;;;;;;:::::;;:::

Part One

Mudra: Sit straight. Left hand comes under the chin palm down, forearm parallel to the ground; the right hand comes to meet the middle finger of the left hand at the center of the palm, fingers pointing up to the sky (hands make a T). Hands are long and straight, fingers together. You are bifurcating the angles.

Eyes: Tip of the nose.

Breath: Long Deep Breath; breath from the lower area of the belly; breath out through a round mouth. Yogiji demonstrates a very long inhalation, from the lower belly to the collar bones. You expand with the breath about an inch and a half. 20 minutes. This is the most sacred exercise in Kundalini Yoga and gives people the entire universe.

SS####################################################################
S#S###SSS#############SS###SS#########################################
##SS#####S##########S#S##SS###S#######################################
###SS####SSS#S###SSSSSS###S#SSS#######################################
###SS###SSSSS#S##SS#S#S##SSSSSSSS#########SSS#########################
###SSSSS#SSSS##S#SSSSSSSSSSSSSSSS#########SS#S###S####################
###SSSSS#SSSSSSSSS#SSSSSSSSSSSS###SSSS###SSS#####SSSSS################
SS#SSSSSSSSSSSSSSSSSSSSSSSSSS##%*;::::;*%#SSSS####SSSSS#S#############
SS###SSSSSSSSSSSSSSSSSSSSSSS#S+,....,,,:;?SSSS#SSSSSSS##S######S######
SSSSS#SSSSSSSSSSSSSSSSSSSSSSS;,,,...,,:::;%#SSSSSSS#S###SSS#S#SS######
SSSSS##SSSSSSSSSSSSSSSSSSSS#?::,,..,,,::;;?#SSSSSSSSSSSSSS##S#SS######
SSSSSSSSSSSSSSSSSSSSSSSSSSS#%;:,,:;+;;;;;+%##SSSSSSSSSSSS##S#SS#######
SSSSSSSSSSSSSSSSSSSSSSSSSSSS#*:+***+***++*S#SSS##SSSSSSSS#SS#SS#######
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS+**?**????+?###S#SSSSSSSSSSSS#SS##S#####
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS#%+++**?**??S#S#SSSS#SSSSSSSS#SSSSSSS####
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS+****?**?S###SSS##SSSSSSSSSS#SSSS#SS#S#
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?***????%#SS%S#SS#SSSSSSSS####SSSSSS###
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS##*++**?*%##%+S#SSSSSSSSSSSS#S##S#######
SSSSSSSSSSSSSS#########S##SSSS%%*;+****?%S*+S####SSSSSSSSS#S##SS######
SSSSSSSSSS#SSSSSSS%S%??***++++:;+;++++****+++++?%#SSSSSSSS###S########
SSSSSSSS#S*+;;;;;;;;;:;+;;;;;;;;++++;;+++*+++:::;?SSSSSS##SSSS########
SSSSSSSSS+:;;;;;;;;+++**+++++;;;;;+++++;;+*+*;;::;%#SSSSSSSSSS#S######
SSSSSSSSS%?*********?***?+;;::;;;;;;;;;;:;*+**;;;;+SSSSSSSSS##########
SSSSSSSSSSSSSSSSSSS%?*?**+;;::::;;;;;;;;::;+**+;;;;?#SSSSSSSSS########
SSSSSSSSSSSSSSSSSSSSSSSSS*;;::::::::::;;:::;++*;;;;+S#SSSSSSSSS#######
SSSSSSSSSSSSSSSSSSSSSSSS#?:::,,,,:::::::::;;;++*+;;;%##SSSSSSSSSSS####
SSSSSSSSSSSSSSSSSSSSSSSS#?:,,,,,,,,,,,,,::;+++++*++*%##S##SS#SSSSSS#S#
SSSSSSSSSSSSSSSSSSSSSSSSSS;,,,,,,,,,,,,,,:;+*+++**??S########SS#SSS#SS
SSSSSSSSSSSSSSSSSSSSSSSSS#*,,,,,,,,,,,,,,::+*?+++**?%#######SSS#SSS#S#
SSSSSSSSSSSSSSSSSSSSSSSSS#%::::,,,,,,,,:::;;+?%++**??S########S##SS###
SSSSSSSSSSSSSSSSSSSSSSSSS#%::::,,,,,,,::::;;+?S?++**?S#######SS###S###
SSSSSSSSSSSSSSSSSSSSSSSSS#%,,,,,,,,,,,:::::;+*%#%*+*?S######S##S######
SSSSSSSSSSSSSSSSSSSSSSSSS#?,,,,,,,,,:::::::;;+*S#S%%S##########S######
SSSSSSSSSSSSSSSSSSSSSSSSS#;,,,,,,,,,,,:::::;;+**?S####SS##############
SSSSSSSSSSSSSSSSSSSS#####?,,,,,,,,::::::::::;;+++*S###################
SSSSSSS#########SSSS%%%%+,,,:,,,,,,,:::::::;;;+++*####################
*+++;+**????****++;;;;;;:::,,,,,,,,,,,,::::;;;;;+?SSSSSSS%%%%%%%%%%%SS
,,,,:::::::;;;::::::::::::::,,:::,,,,,,::::;:::::::++++***************
:::::::,:;;;;:,,::::::;;;;:::::::,::,::,:;:,::,,,:,,:;;;;;;++*****++++
:::::,,,:::;:,,,,:::::;:;;;;;;:::::,,,:::,,::,,,,,,,,,:;;;;;;;;+*+++++
:::::::::::::,,,,::::,::;;:::::::::::,,,,,,:,,,,,,,,,,,::::;:::;++++++
;::::::::::::,::,,::::,,:::::::::::,,,,,,,,,,,,,,,::,,,,:;;;:::;+*++++
;::::::::::::::::,,,::,,,,::::::::,,::,,,,,,,,,,,:;:,,,,,:::::;;+*****
:::;:::;::::,:::,,,,,,:,,,,,::::::,,,,,,,:,,,,,,;;,,,,,:,:::;;+++****+
::::::::;:::::::,:::,,,,:,,,,,,,,,,,,,,,,,,,,::;:,,,,:::,::;+++**+++++
:::::::::,,::::::::::::::::::,:::::::::::;;;;;:,,::::;:::;;:;******+++
::::::::;::,:,,,,,,,,,:::::::::::::::::::::::::,,::::,,:::::,;**++++++
,,,::::::::::::,,,,,,,,,,,,,,,,,,,,::::::::::,::,,::::::::::::;;;:;;;;
::::::::::::::::::::::::::;::::::::::;::::::;:::::::::::::;:;::;;:::;;
;;;;;;;:::::::::::::::::::::::::;::::;:::;;::;;:::::::::::;;;;;;;;;;;;
;;;;;;;;;;:::;;:::::::::::::::;;:::::::::::;;;;:::::::::::;;;;;;;;;;;;
:::;;;;;;;:;;;;;;:;::::::::::;;:::::::::::::::::;:::::::,:::;;;;;;;;;;
::::;;:::::;;;;;:::::::::,,,::;;::::::::::::::::;;:::::::::;;;;;;;;;;;

Part Two Switch hands. Right hand comes under the chin palm down, forearm parallel to the ground; the left hand comes to meet the middle finger of the right hand at the center of the palm, fingers pointing up to the sky (makes a T). Hands are long and straight, fingers together.

Eyes: Tip of the nose.

Mantra: Sing with Har Singh Nar Singh by Nirinjan Kaur.

Time: 5 minutes.

(Move to Part Three.)

The Teachings of Yogi Bhajan ©2008

Page 213

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Develop Your Hidden Greatness

SS#####################S#####S########################################
#SS####SS##############S#####S########################################
##SS####SS########SSS#S###SSS#S#######################################
#SSSS####S###S###SSSSSSS###SS#S#######################################
###SSS##SSS#S#SS#SSSSSSSSS#SSSSS##########S#S#########################
###SSSS#SSSSSSS##SS#SSSSSSSSSSSSS#########S##S########################
###SSSSS#SSSSSSSSS#SSSSSSSSSSSS###SSSS###SSSS#####SSSSSSS#############
SS##SSSSSSSSSSSSSSSSSSSSSSSSSS#%*;::::;*%#SSSSS###SS####S#############
SS###SSSSSSSSSSSSSSSSSSSSSSS#S+,....,,,:;*SSSS#S##SS##SSS#####SS######
SSSSS#SSSSSSSSSSSSSSSSSSSSSSS;,,,...,,:::;%#SSSS####S#SSSSS###SS######
SSSSS##SSSSSSSSSSSSSSSSSSSS#?::,,..,,,::;;?#SSSSSSSSSSSSSSS#S#SS######
SSSSSSSSSSSSSSSSSSSSSSSSSSS#%;:,,:;+;;;;;+%##SS##SSSSSSSSSSSS#S#######
SSSSSSSSSSSSSSSSSSSSSSSSSSSS#*:+***+***++*S##S###S#SSSSSSSSSS#########
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS+**?**????+?###SSSSSSSSSSSSSS#SS##S#####
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS#%+++**?**??S#SSSSSS#SSSSSSSS#SSSSSSS####
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS+****?**?S###SSS#SSSSSSSS#SS#SSS#SSS#S#
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?***????%#SS%S#SS#SSSSSSSSSSSSSSSSSS###
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS##*++**?*%##%+S##SSSSSSSSSSSSS##S#######
SSSSSSSSSSSSSS#########S##SSSS%%*;+****?%S*+S####SSSSSSSSS#S##########
SSSSSSSSSS#SSSSSSS%S%??***++++:;+;++++****+++++?%#SSSSSSSS#SS#########
SSSSSSSSSS*+;;;;;;;;;:;+;;;;;;;;++++;;+++*+++:::;?SSSSSSS#SSSS#S######
SSSSSSSSS+:;;;;;;;;+++**+++++;;;;;+++++;;+*+*;;::;%#SSSSSSSSSS#S######
SSSSSSSSS%?*********?***?+;;::;;;;;;;;;;:;*+**;;;;+S#SSSSSSS##########
SSSSSSSSS#SSSSSSSSS%?*?**+;;:::::;;;;;;;::;+**+;;;;?#SSSSSSSSS########
SSSSSSSSSSSSSSSSSSSSSSSSS*;;::::::::::;;:::;++*;;;;+S#SSSSSSSSS#######
SSSSSSSSSSSSSSSSSSSSSSSS#?:::,,,::::::::::;;;++*+;;;%###SSSSSSSSS#####
SSSSSSSSSSSSSSSSSSSSSSSS#?:,,,,,,,,,,,,,::;+++++*++*%##S##SSSSSSSSS###
SSSSSSSSSSSSSSSSSSSSSSSSSS;,,,,,,,,,,,,,,:;+*+++**??S######S#SS#SSS#SS
SSSSSSSSSSSSSSSSSSSSSSSSS#*,,,,,,,,,,,,,,::+*?+++**?%#######SSS#SSS#S#
SSSSSSSSSSSSSSSSSSSSSSSSS#%::::,,,,,,,,:::;;+?%++**??S########S##SS###
SSSSSSSSSSSSSSSSSSSSSSSSS#%::::,,,,,,,::::;;+?S?++**?S######SSS###S###
SSSSSSSSSSSSSSSSSSSSSSSSS#%,,,,,,,,,,,:::::;+*%#%*+*?S##########SS####
SSSSSSSSSSSSSSSSSSSSSSSSS#?,,,,,,,,,:::::::;;+*S#S%%S##########SS#####
SSSSSSSSSSSSSSSSSSSSSSSSS#;,,,,,,,,,,,:::::;;+**?S####SS##############
SSSSSSSSSSSSSSSSSSSSS####?,,,,,,,,::::::::::;;+++*S###################
SSSSSSS#########SSSS%%%%+,,,:,,,,,,,:::::::;;;+++*####################
*+++;+**????****++;;;;;;:::,,,,,,,,,,,,::::;;;;;+?SSSSSSS%%%%%%%%%%%SS
,,,,:::::::;;;::::::::::::::,,:::,,,,,,::::;:::::::+*++***************
:::::::,:;;;;:,,::::::;;;;;::::::,::,::,:;:,::,,,:,,:;;;;;;++*****++++
::::::,,:::;:,,,,:::::;:;;;;;;:::::,,::::,,::,,,,,,,,,:;:;;;;;;+*+++++
:::::::::::::,,,,::::,::;;;:::::::::::,,,,,:,,,,,,,,,,,::::;:::;++++++
;::::::::::::,::,,::::,,:::::::::::,,,,,,,,,,,,,,,::,,,,:;;;:::;+*++++
;::::::::::::::::,,,::,,,,::::::::,,::,,,,,,,,,,,:;:,,,,,:::::;;+*****
:::;:::;::::,:::,,,,,,:,,,,,::::::,,,,,,,:,,,,,,;;,,,,,:,:::;;+++****+
::::::::;:::::::,:::,,,,:,,,,,,,,,,,,,,,,,,,,::;:,,,,:::,::;+++**+++++
:::::::::,,::::::::::::::::::,:::::::::::;;;;;:,,::::::::;;:;******+++
::::::::;::,:,,,,,,,,,:::::::::::::::::::::::::,,::::,,:::::,;**++++++
,,,::::::::::::,,,,,,,,,,,,,,,,,,,,::::::::::,::,,::::::::::::;;;:;;;;
::::::::::::::::::::::::::;::::::::::;::::::;:::::::::::::;:;::;;:::;;
;;;;;;;:::::::::::::::::::::::::;::::;:::;;::;;:::::::::::;;;;;;;;;;;;
;;;;;;;;;;:::;;:::::::::::::::;;:::::::::::;;;;:::::::::::;;;;;;;;;;;;
:::;;;;;;;:;;;;;;:;::::::::::;;:::::::::::::::::;:::::::,:::;;;;;;;;;;
::::;;:::::;;;;;:::::::::,,,::;;::::::::::::::::;;:::::::::;;;;;;;;;;;

Part Three

Mudra: a) Bring the thumbs just above the eyebrows at either side of the Third Eye Point. Press the thumbs into the brow and allow the hands to be in Prayer Pose.

Eyes: Tip of the nose.

Mantra: Sing with Ong Namo by Nirinjan Kaur. 1-1/2 minutes.

b) Whistle with the breath. 1-1/2 minutes.

c) Keeping the mudra, begin Long Deep Breathing and exhale through the rounded mouth, as in Part One. 3 minutes.

d) Arms at 60 degrees hands open and palms facing the sky. Begin Breath of Fire. Use the strength of the navel. 30 seconds.

e) Inhale deep and put both hands in the lap, right hand resting in the left. 2 minutes.

Become thoughtless. No thought. “I forgive my thoughts; I forgive the universe; I forgive my friends.” Forgiveness should override everything. Whatever is bothering you, whatever you ate, whatever you don’t like, right now just feel an angel is before you and you are willing to go with him and merge in infinity. Are you afraid? Just drop the fear and proceed. All negativity, all negative thoughts must go thoughtless. I am pure; I am divine; I am human: I am a creature of god. My faculties are divine.

To End: Inhale deep. Squeeze. Exhale Cannon Breath. 3 times. Squeeze everything, ears, eyes, everything.

Yogi Bhajan • May 14, 1997

The Teachings of Yogi Bhajan ©2008

Page 214

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Energy and Rejuvenation

########SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#######SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#######SSSSSSSSSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#######SSSSSSSSS#S%??%SSSSSSSSSSSSSSS#SSSSSSSSS%%?????*******%SSSSSSSS
#######SSSSSSSS#%++?%SSSSSSSSSSSS#S%?*+;;;;;:::,,,,,,,,,,....,:+%SSSSS
#######SSSSSSS#%;+%SSSSSSSSSSSSS%*;:,,,,,,,,,,,,,,,,,,:,,,,,....,*SSSS
#######SSSSSSSS++%SSSSSSSSSSSS%+:,,,,,,,,,,,,,,,,,,,::::,,,,......*SSS
#######SSSSSS#?+*SSSSSSS*::;++;:::,,,,::::::::,::,::::::::::,.,,,,:SSS
#######SSSSS#%+*SSSSS%%*::;;;;;;;;;;;;+++++++;;;;;;;+++;;;;;;:,,:,:%SS
#####S##SS##S++??**+;;;;;;++++**?%%?+****+***+*++++++*+;;;;;;+:::::%SS
#########SS%++;;;;;++*****?****?%%%%?*?????%%%S?**+;++:::;;;;+;::::%SS
S#S%%??**++++**??%%SSSSS??**+++?%?%SSSSSSSSSSSSSS%+:+::;;;;;;++::::%SS
#S%???++++%SSSSSSSS#SSSSSS%%???%SSSSSSSSSSSSSSSS#?:;+:;;;;;;+%?;:;:%SS
%?********%#SSSSSSS#SSSSSS#####SSSSSSSSSSSSSSSSS%;:+;;;;;+++%S%;:;:%SS
??????????%SSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSS+::*;;;;+++?SS%;:;:%SS
**********?SSSSSSSS######SSSSSSSSSSSSSSSSSSSSSS?::;+;;;;;+*SSSS;;;:%SS
S%%%???***?SS%%%S##########SSSSS###SSSSSSSSSSSS;::+;;;;;+*%SSSS;:;+SSS
#####SSSSSSS%?%S#####SSSSSSSSSSS%%???%%%%*++;;;:;+;;;;;+++*%SSS%%SSSSS
###########S%%%%%%%???????******++;;;;;;::::,::++;;;;;+++:,:;;;+*%SSSS
#####SSSSSS%%%%%%%%%%????****++;;;;;;;;;::::::++;;;;;+;;;::::,::::;%SS
###%?****??????%%%%%%%%S?***++++++++;;;;;;;;;;+;;;;;;;;;::::::::::,:%#
##%+++++++++**********%%*++++++++++;;;;+++++++;;;;;;;;;:::::::::::;*%%
##S?++;;+++;+;;;;;;;+%*++;;;;;;;+;;;;+******+;;;;;;;;;:::;;::::,,,,,::
#%?*;;;;+++;;;;;;;;+?*;;;;;;;;;;;+;+++++++++;;;;:::::::::;;::::::,,,,,
*+;;;;;;;;;;;:;;;:+?+::::;::;;;;;;;;;++++++++;;+;;;;;:::::,::::::,,,,,
*++;;++++++++++;:;*;:::::::::::::::::::::::::::;:::::,,,,,,,,,,,,,,,,,
;::::::::::;;;;;::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::;+
+;;;;;:::::::::::::,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::+??%%SS

This set is to be done at the bathroom sink or someplace where you have a partner, a bar or a support to hold on to

1. Grab the edge of a sink, stable chair, or your partner, and walk your feet back until you are holding your body at a 45 degree slope from heels to head. You will feel a stretch in your hamstrings. Begin raising and lowering alternate heels, walking in place without lifting the toes off the ground. Your arms and legs are fully extended and the body bends slightly in the middle. As you walk, you may lower your head, it does not have to be held up. Walk vigorously and work up a sweat. 11 minutes.

######################################################################
################################################S#####################
###############################################%?%S%##################
###############################################%**??S#################
#############S##################################?****#################
###########%???#%#############################S%?**++%################
###########S**+**S#############################S%%?*+%################
############%*+++%########################SSS#####%**S################
#############S*++*S##################SSSSS##S##S##?**S###SSSS#########
###############S%*+?S######S#######S?+++++?S#####S***S#SSSSSS#########
#################S?++*%S###SSSS####?;;;;;;;*S##S#%**?#S#SSSS####SSS###
###################%*++*%S##SSSS###%;;+**+;+S#SSS?**%###SSSSSSSS#S####
####################S%*++*%S##SSSS#S+*??*?**##SS?*+?#SS#SSSSSSSSSSSS##
####################S##S?++*?SS##SS#%?*??**S###?***S#SSSSSS#SSSSSSSSS#
#################SSSSS###S?+++*%%SS##S****%##S%**+?#SSSSSSS#SSSSSSSSSS
#####S######S##SSSSSSS##S#S%*++++++*%%****%S%***+?SSSS#SSSSSSSSSSSSSSS
######SS####SSSSSSSSSSS#SSS#S?*++;:+**+++**?+;++?SSSSSSSSS#SSSSSSSSSSS
#####SSS#####SS#SSSSSSS#SSSSS#S%*;;;+*+*+++++;:?SSSSSSSSS#SSSSSSSSSSSS
#####SS####SSSS#SSSSSSS#SSSSSSS#%++;;;;;;;;;;;+SSSSSSSSS#SSSSSSSSSSSSS
##S##SSS###SSSSSSSSSSSS#SSSSSSSSS++;;;;:::;;;;*SSSSSSSSSSSSSSSSSSSSSSS
SSSS##SS##SSSSS#SSSSSSS#SSSSSSSS#?+;;;;::::;;;?#SSSSSSSSSSSSSSSSSSSSSS
SSSS##SSSS#SSSSSSSSSSSS#SSSSSSSS#%+;;:::::::;;?#SSSSSSSSSSSSSSSSSSSSSS
SSSS##SSSSSSSSSSSSSSSSS#SSSSSSSSSS;;:::,,,,,,:+SSSSSSSSSSSSSSSSSSSSSSS
SSSSS#SSS#SSSSSSSSSSSSSSSSSSSSSSSS;:::::,,,,,,:%#SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS;:::,::,,,,,,;SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS;::::,,:,,,,:,*#SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS;:::::,,,,,,,,+SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%;::::::::::::,+SSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSS#SSSSSSS#%;:::::::::::::;SSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#?;::::::::::::,:SSSSSSSSSSSSSSSSSSSSS
S##SSSSSSSSSSSSSSSSSSSSSSSSSSSSS#*;::;:::::::::::SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS+::::;::::::::::SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS;:::::;:::::::::SSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSSSSSSSSSSSSSSS#%;;:::::;::::::,;SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#%;;:::::;:::::::;SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#%;;:::::::::::::*#SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#%;;:::::::::::::?#SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#%;;:::::::::::::%SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#?;;;:::::::::;;%SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS#SSSSSS#SS###SS+;;::+%?+++;;;;#SSS#SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS%%SSSSSS%%%%%%SS+;:::+%*;;;;;:;***+*?%SS%****%SSSSSSSS
SSSSSSSSS##SSSS?;;;+***+++++++++;;::;**;;;:::::::::,,:::,,,,,,;*?*?%SS
SSSSSSSSS?*++;;:::::::;;;;;+++++;::;;?+:::::::;;:::,,,,,,,,,,,,,,,,,;?
SSSSSSS%+;::::::::::::::::;;;+;;::;;;+:::::::::::::,,,,,,,,,,,,,,,,,,,
SSSSSSS+:::::::::::::::::::::;+;;;::,,,,,:;;+:,,,,,,,,,,,,,,,,,,,,,,,,
SSSSSSS%+;:::::::::::::::::::::;:,,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,;
SSSS#S%?+::::::::::,,,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
SSSS?;:,,::::::::,:::::::::::,::,,:,,,,,:,,,,,,,,,,,,,,,,,,,:,,,,,,,,,
SSS*:,,,:::::::::::,,,,,,,,,,,,:::,,,,,,,::::,,::::,,,,,,,,,,,,,,,,,,,
SS%;:::,,,,,,:::::::::::::,,,,::::::::::,,,::::::::,,,,,,,,,,::::::,,,
SSS*;::,,,,,,,,::::::::::::::::::::::,::,,,,,,,:::,,,,,:,,,,,,,,,,,,,,
SSSS%**+:::,,,,,,,,,,,,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,
SSSSSSSS+::,,,::::,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::+**??
SSSSSSSSS?**??%%%?*++;;:;::::;+*??**++;:::::;***++;+;;;;;;;+*???%SSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSS%SSSSSSSSSSS%????%SSSSSSSS%%SSSSSSSSSSSSSSSS

2. Stand with your feet shoulder width apart and extend your arms above your head with the palms facing forward, the elbows slightly bent, and the fingers spread wide apart. Swing your arms from side to side, keeping the hands above shoulder level. The momentum of the arm swing will cause the hips to swing if you are doing the movement with enough force. Continue 11 minutes.

3. Once again grab the edge of the sink, stable chair, or a partner. Bend at the waist with your head down between your arms. You will feel a stretch in your lower back and in the backs of your legs. Relax and stretch for 11 minutes.

##############SSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#############SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
############SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
############SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%SSSSSSSSS
############SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%??***++;;::,,,,:+?SSSSS
######S#SS#####SSSSSSSSSSS#S##SSSSSSSSS##S%*;:,,,,...............;%SSS
###%?******??%SSSSSS%%%SSS?;;*SSSSSSSS?*?+;;::,,,,,,,,,,,,:::,,:,.+SSS
#%*+++++++++++++++++++++?;,..,;??****;:,,:;;:;;;+++;;;;::;:+;:::+;:SSS
%*++++++++++++++++++++++;;;;;;;++++++;++++;+*%%??**???*;+;:+;:::;+:%SS
***+;:::********+******++++*+*****?%%?*+++;?%S###SSS#S??*;:+;::;*;:?SS
***:::::;*????*****???%%S%%%%%%%SSS###SS%%S########S#%**+::+;;;**::*#S
SSS*;::::+*%%SS%%???%%S##############################?*++::;;:?S?,:+SS
####?;;::;+?%%######################################S*++;,:::*SSS?%SSS
#####*:::;+***%#####################################S++;;:::;%SSS#SSSS
#####S+;:::::++S#########################SS#########S+++;;;:+SSSSSSSSS
######%;;::::;++SSS###SSS%%SSSS%???%%?**+++*?%%?***%?+++;;;:?SSSSSSSSS
#######+;;::::+;+***?**++;;;;;;;;;::;;;;;;;;;++++++++++;;;:;SSSSSSSSSS
#######%;;;;::;+;+*++;;;;;;;:;;;;:::::::::::::;;+++**+::::;?#SSSSSSSSS
########*;;;;::+?*+++;;:::;:::::::::::::::::::::::;;;;:::::+?%SSSSSSSS
########%;;;;;;:;+;;::::::::::::::::::::::::::::,::,,,,,,,,,,,+SSSSSSS
#######?;:;;;+++;;;;;;:::::::::::::::::::::,,::,,,,,,,,,,,,,:;*SSSSSSS
######S;:::,:::::::::::::::::::::::,,,,,,,,,,,,,,,,,,:;;+*?%%SSSSSSSSS
SSSSSSS%*+;:::,,::,,,,,,,,,,,::::::,,::;;::::::;;++*?%SSSSSSSSSSSSSSSS
SSSSSSSSSSS?+;;+***+++;++;+*?%%%%??**?%SSS%%%%SSSSSSSSSSSSSSSSSSSSSSSS

Yogi Bhajan • April 4, 1992

The Teachings of Yogi Bhajan ©2008

Page 215

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Experience the Original You

1. Sit in Easy Pose. Interlace your fingers and press the palms away from you. This is called reverse elbow lock. Extend your arms straight out in front of you with no bend in the elbow. Stay steady and do not raise or lower your arms once you are in position.

######################################################################
###############################################S##################S###
#######################SSSSSSS#################SS##########SS#####S###
##################S#####SS###S#########SSS#S#SSSS##########SS###SS####
##############S#######SS###SSS#####SS#SSSSSSSSS######S###SSS###SSS####
###################SSSSSSSSSSSSS##SS##SSSSSSSSSSSSSSSS#SSSSS#SSSS##S##
##SS####S##S%?*++*%##SSSSSSSSSSS##SSSSSSSSSSSSSSSSSSSSSSSSS#SSSSS#SSS#
##SSS###S?+;,.....,+%#SSSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#
##SSS##S+::,....,...,+%#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSS
###SSSS+::,,..,....,..:%#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSS#%;:,,,,,,,,,,...,;%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSS#+:,,,,,,,,,,,.,:;:+SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSS#+:::::::,,,,,:;;;;+SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SS##%;;;;;:::,,:;+;:;+;?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSS###S???*;;::;+;;;;;;;;?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSS####SS?+++++;;;;;;*#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSS##%++;;++;;;;*#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSS#S++;;;+**++?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%%SSSSSSSSS
SSSSSSSSSSSSS#?+;;;:;+SSSSSSSSSSSSSSSSSS###SSSSSSSSSSSSSSS%*+*SSSSSSSS
SSSSSSSSSSSS#?;:,,:::;+++++++*???%%%????*++;;;;;+++*++;;;;;::,+SSSSSSS
SSSSSSSSSSS#%;::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;SSSSSSS
SSSSSSSSSSSS+:::::::::::,,,,,,,,,,,,,,,,,,:::,::::,,,,:::;+++;+SSSSSSS
SSSSSSSSSSS%;;;;;;;;::::::::::::::::,,::::;::::::;++**?%SSSS%??SSSSSSS
SSSSSSSSSS#?;;;;;;;;;;;;;;:::::::::::::::;+++*??%SSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSS?;;;;;;;;;;;;;;;;;;;+++++*??%%SSSSS#SSSSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSS*;;;;;;;;;;;;++++;+%SSSSS####SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
S#SSSSSSSSS*;;;;;;;;;;;;;;;;;;SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSS#*;;;;;;;:::::::::::%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSS#%;;;;;;;:::::::::::%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSS+;;;;;;;::::::::::*#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSS%;;;;;;;;:::::::::;SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSS+;;;;;;;::::::::::*#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSS+;;;;;;;:::::::::::SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSSS#?;;;;;::::::::::::,+#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSS#######%;;;;:::::::::::::::%SSSSSSSSSSSSSS%SSSSSSSSSSSSSSSSSSSSS
##SSSS%%%%???*;;;:::::::::,:,:::,*SSSSSSSSSSSSSS+;;+*?%SSS%*++;;;;*?S#
?**+++;;;;;;;;;;;:::::::,,,,::::;%SSSSSSSSSSSSSS*,,,,,::;::,,,,,,,,,:+
;;;;;;++++++;;;;;;:::::::;;+***?SSSSSSSSSSSSSS%S+,::::,,,,,,,:,,,,,,,,
;;;;;++++++*%*++;;;::::;%SSSSSSSSSSSSSSSSSSS%SS%%*:::,,:,,,,,,,,,,,:::
+;;;+++++++%SSSSS%%%%%%SSSSSSSSSSSSSSSSSSSSSSSS%%%?:,,,,,,,,,,,,,,,,::
;;;+++++++*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%%S*,,,,,,,,,,,,,,,,,:
;;;;;;;;++?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%S?,,,,:,,,,,,,,,,,,,
;;;;;;;;++*%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%;,::::::::,,,,,,,,,
::;;;;;;+++*%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%S?;:::::::::::,,,,,,,,
:::::::;;;;++?%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%*::;;:,::::::::,,,,,,,
:::::::::::;;;++**??%SSSSSSSSSSSSSSSSSSS%%%%?**+;;;;;:::::::::::::::::
:::::::::::::::::,,:::;++***?????*?**???**?*;;;;;;;:::::::::::::::::::
::::::,:::::::::,,,,,,,,,:::,:::::::::;;;;;::::::,,:,,::::::::::::,,,,
:::::::::::::::::,:::,,,,:::,,,,,,,,,,,,,::,,,,,,,,,,,,,::::,,,,,,,,,,
::::,,,,,,::::::,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,..
,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,:,,,,,,,,::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,:::;;++;;;;:::::::,,,,,,,,,,:::::::::::::,,,,,,,,,,,,,,,,,,,,
::::::;+*?*?%S%%%%??+++;;:::::::::::+**??*????*+*+;;;;;;;;;;;;++++???*
*???%%?SSSSSSSSSSSSSS%%%%******++*?%SSSSSSSSSSSSSS%%%%%%??%%%%SSSSSS#S

Eyes: Tip of the nose. Breath: One Minute Breath—inhale for 20 seconds, hold for 20 seconds, and exhale for 20 seconds. Continue with a long, slow, deep breath for 3 minutes. If you have problems with your stomach and digestion, your elbows may hurt or become uncomfortable.

2. Maintain the mudra with the eyes at the tip of the nose. Continuously inhale through the nose and exhale through the mouth with the force of Cannon Fire. 3 minutes. The strength and depth of your breath is in direct proportion to how deeply you can heal yourself now.

#################################################SS#SS##S#####SSSS####
###############################################SSS###SSSSS######SS####
#################################################SS##SSSSSS##SS#SS####
############################S#SSSS#####S##SS#####SSSSS##SS###SSSS#SSS#
############################S####SSSS####SSSS#SSSSSSSS##SS#SS##SS#SS##
##########################SS##%*;:,,:;+?S#SSSSSSSSSSSSSSSS##SS#SSSSSSS
####SSSS#############SSSSSS#%+:,,,::,...:*SSSSSSSSSSSSSSSSSSSSSSSSSSS#
#######S##############SSSS#%;::,,,;*:...,,+SSSSSSSSSSSSSSSSSSSSSSSSSSS
######SS#########SS##SSS#S#*;:::::;+:,..,,:%#SSSSSSSSSSSSSSSSSSSSSSSS#
#####SS####SSSS##SSSSSSS#SS*;;;+++;;;+;,,,:?#SSSSSSSSSSSSSSSSSSSSSSSSS
####S########SS#S####SSSSS#%+;***++;;+++::;SSSSSSSSSSSSSSSSSSSSSSSSSSS
###SS#SS#####SS##S#S#SS#SS##?+????*+****+:?#SSSSSSSSSSSSSSSSSSSSSSSSSS
##SS#SS#####SSS##S##S##SSS###?***?*+**+++*#SSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSSS#####SSSSSSS#S##SSS###S**+***++++*S#SSSSSS#SSSSSSSSSSSSSSSSSSSS
##SSSS####SSSSSSSSSS#?%#SS##S#?****+++++%#SSSSSSS%SSSSSSSSSSSSSSSSSSSS
SSSSS######SSSSSS##S#?*S#SSSS#S****++++?#SSSSSS#%+SSSSSSSSSSSSSSSSSSSS
##SS########SSSSSSS##?+S#SSSSS#%***++++?#SSSSSS#?+S#SSSSSSSSSSSSSSSSSS
#SSS#######SSSSSSS#S?;;%#####S#%****++;?#S######?;*SSSSSSSSSSSSSSSSSSS
#SS########SSSSSSS%*+*++%S%????**+++;;;++*???%%%*;+;?#SSSSSSSSSSSSSSSS
#############SSS#S+**?*++;;;+++++++++;;;;;;::::;*?+*+?#SSSSSSSSSSSSSSS
##########SS##SSSS*;;+++;::;++++++;;+++;;;;::::+++*?;?#SSSSSSSSSSSSSSS
###########SS##SS#%++;++;:;;;;;+++;++++;;;:::::;*++;;%#SSSSSSSSSSSSSSS
#############SSSS#%++++;:;;;;;;;;;;;;;;;;;;:::::***++SSSSSSSSSSSSSSSSS
#############S#S##%++;;+:;+;;:::::::;;;;;;;;::::+*+;;SSSSSSSSSSSSSSSSS
##############SSS#%++;;*+;+;;:::::::;;;;;;;;;:::;*+;;%#SSSSSSSSSSSSSSS
##############SSSS?*+;;**+;;:::::::::;;;::;;+;;;+*+;;*#SSSSSSSSSSSSSSS
##########S#SSSS#%**+;;+?*+;:::::::::;;::::;+++***+;;;SSSSSSSSSSSSSSSS
######SS#####SS#S?**+;;;***+;:::::::::::;:;;+***?*+;;;*#SSSSSSSSSSSSSS
##S####S#SS###S#?***++;;*?*+;;::::::;::;::;;+*+***++;;;*#SSSSSSSSSSSSS
##S#SS##SSSS###S*+***++;*?*++;:::::::;;::;;;+++?**++;;:+SSSSSSSSSSSSSS
SSS##SS#S#SS###S*****++;*?**+;;::::;:::;;;:;+++?***++;;?#SSSSSSSSSSSSS
#S###SS#########%****++*???++;;;;:::;;:;;;:;+;+%?**+;;*SSSSSSSSSSSSSSS
###SSS#S#########S%?**%S%??++;;;;;::::::;;:;;;*%#S%??%SSSSSSSSSSSSSSSS
####SS##S##########SS##S??*+++;;:;+;:::::;;::;+*S#SS##SSSSSSSSSSSSSSSS
#####S#################%?*+++++;::;;;;:::;;;;::+%#SSSSSSSSSSSSSSSSSSSS
#######################%***+++++;:::;;;:::::;;;*#SSSSSSSSSSSSSSSSSSSSS
######################S%%?**+++**+;::::;;;;;;;;?SSSSSSSSSSS#SSSSSSSSSS
###########S###SS#####S##SS%?+++++++;;;;++++**?%SSSSSSSSSSSSSSSS##SSSS
S#####SSSSSSSSSSSSSSSSSSSSS##S%%????????%%SSSSSSSS%?*++**+;;;+**?%SS##
*?????SSSSSSSSSSSSSSSSSSSSSSSS####SSSS#SSSSSSSSSSSSSS%**+:::::::::;;**
+++++%SSSSSSSSSSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSS?+::::::::,,,
+++++%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS####SSSSSSSSSSSSSSSSSSS%?+:,::,:::
+++++?SSSSSSSSSSSSSSSSSSSSSSSSSS*;++?%%?%%SSSSSSSSSSSSSSSSSSSS%+::::::
+++++*%SSSSSSSSSSSSSSSSSSSSSSSS%;:::;;+*?%SSSSSSSSSSSSSSSSSSSSSS+:::::
++++++**%SSSSSSSSSSSSSSSSSSSSSS*;++*?%SSSSSSSSSSSSSSSSSSSSSSSSSS?:;:::
+++++++++*??%SSSSSSSSSSSSSSSSS%??*+*SSSSSSSSSSSSSSSSSSSSSSSSSSSS?:::::
+++++++******??%%SSSSSSSSSSSS%******?SSSSSSSSSSSSSSSSSSSSSSSSSS?+;;;;;
+;;+;;+++++*+*?????%%%SSSSSSS*;+;;:;;+?%SSSSSSSSSSSSSSSSSSSS%%*;;;;;;;
;::::::;;;::;;++;;+*+++*+***+;;;;;:::::;;;++++++*%%S%?%?**+*+;;::::;;:
:::::::::::::;:::;:;::::::::,,::::::::::::::,,,:::;+;::;:::;;::,::::::
;;;;;:;;::;;;;;;;;:,:::::::::::;;:::::::::::::;::::;;::::::::::::::;::
;;;;;::::;;;;;;;::,,,,,:,,:,:::::::::::::::::::::::;;::::::::::::;;:::
;;;;::::::::;;::::,,::::::::::::::::::::::::::::::::::::::::::::::;;;:
:::::::::::::::::::::::::::::::::::::,,,::::::::::,,,::::,,,::::::::::

3. Maintain the mudra. Inhale, hold your breath and pump your navel. When you can no longer hold your breath, exhale. Immediately inhale and again pump your navel. Continue at your own breath rhythm, pumping your navel as vigorously as you can. 3 minutes. To Finish: Inhale, hold the breath 15 seconds, stretch your arms out as far as possible, putting pressure on your joined fingers. Exhale through the mouth — Cannon Breath. Repeat this sequence two more times.

4. To fully circulate the energy you have created, extend your Jupiter finger straight up and lock down the other three fingers with your thumb. Circle your hands in outward circles as fast as possible. This movement has to be so vigorous that the entire spine moves. 2-1/2 minutes. Inhale and relax.

Comments: If this set is practiced for 120 days, you’ll gain great vitality, personal excellence, and a new concept of what you are. It works on the celestial concept of the third layer of the human mind. Yogi Bhajan • April 7, 1993

The Teachings of Yogi Bhajan ©2008

Page 216

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Experience Your Own Strength p.1

1) Rock back and froth in Bow Pose, while rhythmically and musically chanting for 6 minutes. Har, Har, Har, Har Gobinday Har, Har, Har, Har Mukanday Har, Har, Har, Har Udaaray Har, Har, Har, Har Apaaray Har, Har, Har, Har Hareeung Har, Har, Har, Har Kareeung Har, Har, Har, Har Nirnaamay Har, Har, Har, Har Akaamay

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,:++:,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,:+++:,,;*;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,:++++;,;***:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,;++++;+****:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,:+++++++++++,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,:::++++++++++++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,:::;++++++++++++**;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,::::+++++++++++++*+::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::,,,,,,,,::::+******+++++*::;;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::,,,,::::::+*++*****++;:,,:;;:::,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,,
::::::::::::::+**????***+:::,,,;:::,,,,,,,,,,,,,::;;::,,,,,,,,,,,,,,,,
::::::::::::::::;+**++*+;;;::::::::::,::,,,,,,,:;;;;:,,,,,.....;+,,,,,
:::::::::::::;;+;;;;:**;::;;:;;::,,::::::::,,,,;;;;:::,,,,.....;+:,,,,
::::::::::::;;:;;+;+;+;::::;;;;;::::,:;;::;::,,:;;:::::,,,,,,,:+++,,,,
:::::::::::::;;::;;++;:::::,:;;;;;;:::::;;;;;::;;;;;:::,,,,,,:++++;,,,
:::::::::::::;;;;;;++;;;:,,,,::;;;;;::::::;;;;;;;;;;::::::,,;*+;;++;,,
::::::::::;;;;;;;;;+;:;:,,:,:::::;;;;::::,::;;;;;;;;;::::::;+++++;+:,,
::::::::;;;;;;;;;:;+:,,,,,,::::::::;;;;::::,::;;;;++++++*****+++;;+:,,
::::::::;;;;;;;;:;+;:::::,:::::::::::;;;::::,,,::::;*%SSS%****++++;,,,
::::;;++;;;;;;;;:;;::::::::::::::::::::;;;:::::::,,,,:+??*+++;::::,,,,
:::;++;;;;;;;;;;::::::::::::::::::::::::;;;:::::::::,,,:+*++:,,,,,,,,,
:::;;;;;;;;;;;;:;:::::::::::::::::::::::::;;;:::::::::::,+*;,,,,,,,,,,
:::;;;;++++;;;::::::::::::::::::::::::::::;++;;;::::::::;:+,,,,,,,,,,,
::;;;;;;;;+;:::::::::::::::::::::::::::::::+++;;;;;;:::,;;:,,,,,,,,,,,
::;;;;;;++;;;;;;;:::::::::::::::::::::::::::;++;;;;;;::,,:;,,,,,,,,,,,
:::;;;;;;;;;;;;;;;;;:::::::::::::::::::::::::;;;;;;;;::,,,:,,,,,,,,,,,
::::;+++;;;;;;;;;;;;;;;::;;:;:::::::::::::::;;;;;;;;;:::,,,,,,,,,,,,,,
;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;::::::::;;;;;;;;;::::,,,,:,,,,,,,,
::;;;;;;;+;;;;;;;;;;;:::;;;;;;;;;;;;;;::,:;;+;;;;;:::::::,,,,,,,,,,,,,
::::::::;;+;;;;;;;;;;;::::;;;;;;;;;;+++;;;;;;;;;;;::::::::,,,,,,......
,,,,,,,,,,;;;;;;;;;;;;;:::;;;;;;;;;;;;+;;;;;;;;;;:::::;:::,,,,,,,,,,,,
,,,,,::::::;;++;;;;;;;;;:;;;;;;:::::;:;;;;;;;;;;;:::::::::,,.....,,,,,
,,:::::;;;;;;;;++++;;;;;;;;;;;;:::::;::;;;;:::::::::::::::::,,,,,,,,,,
,,,:::;;;;;;;;;;++++++;;;;;;;;;;;;::+:::::::::::::::::::;;::::::::::::
,,,::;;;;;;;;;;;++++++++;;;+;;;;;;;;;::::;:::;;;;:::::;;;;;;;;::::::::
:::;;;;;;;;;++++++**???**+++++++++;;;;:;;;;;;;;;;;:;;;;;;;;;;;;;;;;;::
::;;;;;;;;;;;;;;;++++++****++++++++++*+;+++;;+++;;;++;;;;;;;::::::::::
:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,:::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+++:,,,,,,,,:::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;++++:,,,,,,,,:::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;++++++:,,,,,,,,,,:,,,:::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,;++++++++;,,,,,,,,,,,,,,,:::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,+++++++++;,,,,,,,,,,,,,,,,,::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,:+*+*+++++;,,,,,,,,,,,,,,,,,,::::::::::::::::
,,,,,,,,,,,,,,,,,,:,,,,,::+??****++;:,,,,,,,,,,,,,,,,,,:::::::::,,,,,,
,,,,,,,,,,,,,,,,:,:::::::::;?***+*++;,,,,,,,,,,,,,,,,,,,::::::::,,,,,,
,,,,,,,,,::::,,,,,,:::::;+::::::,;+;,,,,,,,,,,,,,,,,,,,:::::::::,,,,,,
,,,,,,::::,,,,,,:::::::::;;;,,,,,,:;:,,,,,,,,,,,,,,,,,,::::,::::,,,,,,
,::::::::::::::;:;;;;;;::;+:,,,,,,,:;::,,,,,,,,,,,,,,,,,:::,,:::,,,,,,
::::::::::;;;;:::;::;::;;;:,,,,,,,,,:;::,,,,,,,,,,,,,,,::::,:::,,,,,,,
:::,,:::::::;;;;::::::::,,,,,,,,,,,,::;::,,,,,,,,,,,,,,::::::,,,,,,,,,
:::::::;;;;;;;;;;::,,,,,,,:::,,,,,,,,::;::,,,,,,,,,,,,:::::::,,,,,,,,,
:::;:;;;;;;;;;;::,,,,,,,,,::::::,:::::::;::,,,,,,,,,,,:::;:::,::,,,,,,
:::;;;;;;;;;::,,,,,,,,,,,::::::::::::::::::,,,,,,,,,,::;+;;:::,,,,,,,,
:::;;;;;;::::::,,,,,,,,,,:::::::::::::::::::,,,,,,,,,::;;;:::,,,,,,,,,
::::;;;;;;;:::::,,,,,,,:::::::::::::::::::::,,,,::,,,;;;;::::,,,,,,,,,
:::::;;;;;;;;:::::,,,::::::::::::::::::::::::::,,::::;;;;::::,,,,...,,
:::::;;;;;;;;::::::::::::::::::::::::::::::;::::,,,:;++;;::::,,,,..:+,
::::::;;;;;;;:::::::;;;:::::::::::::::::::;;;::::,,,,:??;;:::,:::;+*:,
,::::::;;;;;;;::::::;;;;;::::::::::::::;;;;;;;;;::,,,,*S%?*+;+**++*;,,
,,,:::::;;;;;;:::::::;:::;::::::::::;;;;:;;;;;;;:::,:.+?%???*++++++:,,
:::::::::;;;;;;:::::;::::::;:::::;;;;;:::;;;;;;:::,;;:***++**++++:,,,,
,,,,,,,,,,:;;;;;;:::::::::::;;::::::::::::::;;;::,:+:;;:,,.,:;;:,,,,,,
......,,,,,,;;;;;;;:::::::::::::::::::::::::;:::,,;:..................
:::::::::::::;;;;;;;;;;:::::,::,,,,,:::::::::::,,::,.......,,,,,,,,,,,
:::::::::;;;;;;;;;;;;;;;::::::::,,::::::::::::,,,:;;:::,,,,,,,,,,,,,,,
::::::::::;;;;;;+;;;;;;;;;;:::::::::::::::::::::;++++++;:,,,,,,,,,,,,,
:::::::;;;;;;;;++***+++++;;:::;;;;;;;;++++++;;;;;;;;;;;;;:,,,,,,,,,,,,
::::::::::::::;;;;+++++**+;++++;;;;;;+++++++;;;;;::::::::::,,,,,,,,,..

2) Lie on the back, bend the knees and grab the ankles. Keeping your feet flat on the ground, raise and lower the pelvis. Chant Har as you lift up and chant Har as you lie back on the ground. Move rapidly. 2 minutes.

3) Raise the arms over the head but do not let the hands touch. Revolve the upper body counter-clockwise from the base of the spine. Close the eyes and move as if you are in ecstacy. Chant along with Ardas Bhaee tape (Yogi Bhajan used the version known as Healing Sounds of the Ancients #5). 4 minutes.

,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,.,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::,,:::
,,,,,,,:,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::,,,::
::::::::::,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,::::::,,,,,,
:::::::::::::,::::::::::::::::::::::,,,,,::,,,,,,,,,,,,,,,:::::,,,,,,,
;:;:::::::::::::::;::::::::::::::::::,,,::,,,,,,,,,,,.,,,,:::::,,,,,,,
;:::::::;:;;;;;;;;;;;::::::::;;:::::::::,,,,,,,,,,,,,...,,::::,,,,,,,,
:::;;;;;;;;:;;;;;:;:;:;:;;;;;;;;;:::;;:::,,,,,,,,,,,,,..,,::::,,,,,,,,
;;:;;;;;;:;+;;;;;;;;;;;;+;+;;;;;;;;;;;;;:::::,,,,,,,,,...,::,,,,,,,,,,
;;;;;;;;;::;;;;;::::::;;++++;;;;;;++++;;;;::::,,::,,,,...,::,,,,,,,,,,
;;;;;;;;;::::;+;:::::::::;;;;;;;;;;;+++;;;;:::,,,,,,,,,.,,:,,,,,,,,,,,
;;;;;;;;;;:::,;+:,:::::::::;;;;;;;:::;+;;;;;::,,,.,,,,,,,,:,,,,,,,,.,,
;;;;;+;;;;;::,:+;:::::::;;;;;;;;;;;;:;++;;;;:::,,..,,,,.,,,..,,,,,,,.,
;;;;;;+;;;;;::,;+:,:::::;;;;;;;;;;;;;;;+;;;;:::::,,,,,:;::;;:;;,,,,,,,
;;;::;++;;;;::,:++:,,:::;;;;;;;;;;;;;;++;;;;;:::::,,,+**+****+:,,,,,,:
,,,,,;;+++;;;:::+*?*+;::::::::::::::::;++;;;;;;;:::,,;**++*+:.....,,.,
,,,,,:;++++;;:::+????++;;;++++;;+++++***+;;;;;;;:::,:;****+,,......,,.
,,,::;;+++*+;;::**++++**************????*;::;;;::::,::???;,,,,,.....,.
,,,:;;;+++***+++++*+++++******?****+++;:::::::::::::::%%*;;::,,,..,,,.
,,:;;;;;;;+*****+++;:;;::::::::,,,,,,,:::::::::::;;;++?%?*+;;::,,:::,,
::;;;++++***?*??***;:;+::::::::::::;;;;;;;;;;;;;;;;++;;;;;;;+;;;+;:,,,
:;+++********????*****++++++++++++++++;;;;;;;;;;;:::::;;;::::,,,,,,...
;;;;;;;;;;;;;;+++;;;;;;;;;;;;;;;;;;;;;+*+;;;;;::;;;:::,,,,,...........

,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;::::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,:*+:,::::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,:+++:,,,::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,;+++::,,,:::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,;+++;+:,,,,::::::::::::::::::::::::::;++::::
,,,,,,,,,,,,,,,,,,,,,,,,,,+++++;,,,,,,,::::::::::::::::,,::::::***;:::
,,,,,,,,,,,,,,,,,,,,,,,,,,+++++:,,,,,,,,::,,,,,:::::::,,,,::::+***;:::
,,,,,,,,,,,,,,,,,,,,,,,,,:++++:,,,,,,,,,,,,,,,,::::::,,,,,:++;***+::::
,,,,,,,,,,,,,,,,,,,,,,,,,:+++:,,,,,,,,,,,,,,,,::::::,,,,,,:+++**+;::::
,,,,,,,,,,,,,,,,,,,,,,,,,:+++:,,,,,,,,,,,,,,,:::::::,,,,,,:++++++:::::
,,,,,,,,,,,,,,,,,,,,,,,,,:;;;:,,,,,,,,,,,,,:::::::,,,,,,,,,;*+++;:::::
,,,,,,,,,,,,,,,,,,,,,,,,,:;:::,,,,,,,,,,,,,:::::,,,,,,,,,,:++*+;,,::::
,,,,,,,,,,,,,,,,,,,,,,,,:;::::,,,,,,,,,,,,,:,,,,,,,,,,,,,,:+;;::,,::::
,,,,,,,,,,,,,,,,,,,,,,,,:;;;::,,,,,,,,,,,,,,,,,,,,,,,,,,,::;;:::,,::::
,,,,,,,,,,,,,,,,,,,,,,,,:;;:::,,,,,:::::,,,,,,,,,,,,,,,,,:;;::,,,,::::
,,,,,,,,,,,,,,,,,,,,,,,,,;::::,,,:;;::,,,,,,,,,,,,,,,,,,:;;::::,,,,:::
,,,,,,,,,,,,,,,,,,,,,,,,:;:;::,:;;;:,,,,.,..,,:,,,,,,,,:;:::,,:,,,,:::
,,,,,,,,,,,,,,,,,,,,,,,,:;;::::;;;::;+*+:,...,:,,,,,,,:;;:;:,:::,,,,,,
,,,,,,,,,,,,,,,,,,,,,:,::;:::::;;;;+*+++++:..,,,,,,,,,:;::::,::,,,,,,,
,,,,,,,,,,,,,,,:,::,,,:::::;:::;++**+++++++:.,:,,,,,,::;::::,,,,,,,,,,
,,,,,,,,,,,,,,:,::,,,,:::;;:::;:+*****+**++;,,,,,,,,:;;:::,,,:,,,,,,,,
,,,,,,,,,,,,,::::::::,:::;;:::;:;*++**++++;+,,,,,,::;;;::,,,,,,,,,,,,,
,,,,,,,:,:::::::::::,,,::;;::;;:,++++*+++;;;,,,,,:;;:;:,:,,,,,,,,,,,,,
,,,,,,::::,::::::::::,,,,:;;:;;;,:++***+++;:,,.,:;;;:;:,,,,,,,,,,,,,,,
,,,,,,,,:,,::::::::::,,,,:;;::;+;:+***++++;:,,:;+;;:;:,,,,,,,,,,,,,,,,
,,,,,,,,,,:::::::::::,,,,:;;::;;;+****++++;::;;;;;:::,,,,,,,,,,,,,,,,,
,,,,,,,,,,::::::::::::,,,:;;:;;:::;****+++;:::;:;;::,..,,,,,,,,,,,,,,,
,,,,,,,,,::::::::::::::,,,:;;;::::,+**+*+?:,::::::,,..,,,,,,,,,,,,,,,,
,,,,,,,,,,,,::::::::::::,,:;;:::::,+*++**?:::,,:::,......,,,,,,,,,,,,,
,,,,,,,,,,,,:::::::::::::,::::::;:,;++++*?;,:,,,:,.......,,,,,,,,,,,,,
,,,,,,,,,,,,::::::::::::,,::::::::,,:;;++*:,,,,,,.........,,,,,,,,,,,,
,,,,,,,,,,,:::::::::::::::::::::::,,,,,,,::,,,,,..........,,,,,,,,,,,,
,,,,,,,,,,,:::::::::::::::::::::::,,,,,,,::,,,,,..........,,,,,,,,,,,,
,,,,,,,,,,::::::::::::::::::::::::,:::::::,,,,............,,,,,,,,,,,,
,,,,,,,,,,,:::::::::::::::::::::::::::::;:,,,...,.........,,,,,,,,,,,,
,,,,,,,,,,,::::::::::::::::::::::::::;;;:,,,,,.,,,,,......,,,,,,,,,,,,
,,,,,,,,,,,,::::::::::::::::::;::::::+:,:::,,,,,,,,,......,,,,,,,,,,,,
,,,,,:::,,,,:::::::::::::::::::::::::;:,,,,,,.,,,,,,,.....,,,,,,,,,,,,
,,,,,,:::,,,,:::::::::::::::::::::::::,,,,,,,..,,,,,,.....,,,,,,,,,,,,
,,,,,,,:::::::::::::::::::::::::::::::,:,,,,,..,,,,,,,....,,,,,,,,,,,,
,,,,,,,,:::::::::::::::::::::::::::;::,,,,,,,...,,,,,,,...,,,,,,,,,,,,
,,,,,,,,,::::::::::::;+;:;;;;;;;:::;:::,,,,,,....,,,,,,....,,.,,,,,,,,
,,,,,,,,,:::::::::,,::;+++;;;;;;;;;:::::::,,,.....,,,,,,...,,.,,,,,,,,
,,,,,,,,::::::::::::::::;++*+++;::;::::::,,..,.....,,,,,,,.,...,,,,,,,
:,,,,,,,,,,,,,,,::::::::;;;;++***++;;;:,,,,......,..,,,,,,,,,,,.,,,,,,
:::::::::,,,,,,,,,,,,:::;;;;+;++++++++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,:;;:::::::,,:::::::::;;;;;;+;;;;;;;;::::::::::,,,,................
,,,,:;:::::::,,,,,,,,::::;;;;;;;;;;;;;;;;;;;:::::::,,,................
,,,,:;;;:::::::::,,,,,,:;;+;+;;;;;;;;;:::::::::::::,,,,,,.............
:::::;;;;;;:::::::::,,,,,:;+;,,,;;;:::::::::::::::::,,,,,,,,,.........
::::::;;;;;;;;:::,,,,,,,::::,:::::::::::::,:::::::::::::::::::,,......
::::::::;;++++++++;;;::;;;++;;:::::::::::::::::::::::::::::::::::,....
;;;;;;;;;;+++++++******?+;;:::::::::::::::;;;;;;;;;;;::;;:::::::::,,..
;;;;;;;;+++++++++++++****;:::::;;;;;+++**??***+++;;;;;;;;;;::::::::,..
;:;;;;;;+++***???******???+:;;+++++**++++??+++;;;;:::::::::::::,,,....
:::::;;;;;;+++++;;;;;;;;;;;::;;;;;;;::;*+;;;;;::::::::::,,,,,.........
:::;;::;;;;;;;:::::::::::::::::::::::,,,,,,:::::::,,,,,...............

The Teachings of Yogi Bhajan ©2008

Page 217

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Experience Your Own Strength p.2

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,:,:::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::,::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,:::::::::::::::::::::,::::::
,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::,:::::;;;;;;;;;;::::::::::,,:::::
,,,,,,,,,,,,::,,::,:::::::::::::::::::::::;;;;;;;;;;;;::::::::::,,::::
,,,,,,,,,,,:::::::::::::::::::::::::::;::;;;+;;;;;;;;;;;;:::::::,,,:::
,,,,,,:,:::::::::::::::::::::::::::::;;;;;;;+++;;;;;;;;;;::::::,,,,:::
,,,:,::::::::::::::::::::::::::::::::;;;;;;;;*++++;;;;;;;::::,,,,,,,,,
:::,::::::::::::::::::::::::::::::::;;;;+;;;+**++++;;;;;;::::,,,,,,,,,
:::::::::::::::::::::::::::::::::::;;;;;++;;+**++++;;;;;:::::,,,,,,,,,
::::::::::::::::::::::::::::::::::;;;;;;+++++?*+++++;;;;::::,,,,,,,,,,
::::::::::::::::::::::::::::::::::;;;;;++++*+%+;++++;;;;;:::,,,,,,,,,,
::::::::::::::::::::::::::::::::::;;;;;++++**?++++++;;;;;::,,,,,,,,,,,
::::::::::::::::::::::::::::;;;;;;;;;;;+++*+*?+;++++;;;;:::,,,,,,,,,,,
:::::::::::::::::::::::::::::;;;;;;;;;++++*+*?+;++++;;;;:::,,,,,,,,,,,
::::::::::::::::::::::::::;;;;;;;;;;;;+++**+*+;;;;;+;;;;:::,,,,,,,,,,,
::::::::::::::::::::::::::::;;;;;;;;;;++**++:,,+;;;;;;;;:::,,,,,,,,,,,
::::::::::::::::::::::::::::;;;;;;;;;;;+++;,,,,;+;;;;;;::;,;,,,,,,,,,,
:;::::::::::::::::::::::::::;;;;;;;;;;;++*:,,,,:+;;;;;;:;::;,,,,,,,,,,
;::::::::::::::::::::;;;:::;;:;;;;;;;;;+++:,,,,,;;;;;;;;;,+:,,,,,,,,,,
:::::::::::::::::::;;;;;;;;;::;;;;;;;;;;++:,,,,,;;;;;;;+:;+,,,,,,,,,,,
:::::::::::::::::::+;;;;;:::;;;;;;;;;;;;+*:,,,,,;++;;++::+:,,,,,,,,,,,
:::::::::::::::::;;;;;;;;::::;++;+;;;;;++;:,,,,,;+++++::+;:,,.,,,,,,,,
;::::::::::::;:::;+;;;;;;::::;+++;;;;;++;::,,,,,:++++::++:,,,,,,,,,,,,
:::::::::::::::;:;*+;;;;::::::+++++++++:::::,,,,:++;::;+;:,,,,,,,,,,,,
;:::::;:,:;;::::;;+*;;;;;::::;+++**+;:::::::,,,,:;;;:;;;;,,,,,,,,,,,,,
::;;::;;:,,::::::;+*;;;;::::,+***+:::::::::::,,,:++::+;;:,,,,.,,,,,,,,
;;;;;::;++++;;:::;++;;++::::,;*+*+:::::::::::,,,:+;:;+;;:,:,..,,,,,,,,
;;;;::::;;++*****++++++;;;::::***+:::::::::::,,,;+;;+;;;:,:,..,,,,,,,,
;;;:::::::::;;++*****?+;;;;::,+%*+;::::::::::::,;+;;;+;;:::,.,,,,,,,,,
;;;:::;:::::::;;+++?S%+;;;;::,;?*+:::::::::::::,;;;;;;;;:::,.,,,,,,,,,
;;::::+;:::;;;;;;;;+%%*;;;;;:,:**+:::::::::::::,;;;;;;;;::,,,,,,,,,,,,
;;::;++;;;;;;;;;;;;;*S%;;;;;::,+*;:::::::::::::,;;;;;;;;::,,,:,,,,,,,,
::::;+++;;;;;;;;;;+++%%+;;;:;:,;*::;;;;;::::::,:;;;;;;;:::,,,:,,:,,,,,
;;;::;**;;+++;;;+++++?S*;;;:::,;;;;;;;;:::::::,:+;;;;;;:::,,,:,,::::,,
+++++;+*++++++++++++*?S*;;;;::::::;:;:::::::::::+;;;;;;:::,,:;,,::::::
,,,:::::;+*+++*+****++*;;;;;;:::::::::,,,,,,,,,;+;;++;::;,,:;;:,::,,,,
,,,,,,,,:;+****+++;::,:;;;;;;:::,,,,,,:::,,:::;?+;;+;::;:,,:;;:,,:,:,,
,,,,,,,,,,,,,,,,,,,,,,;;;;;;::,,,,,,,,,,,,,,:,+?+++;:;+;,,:;;;:,,,,,,,
,,,,,,,,,,,,,,,,::::::;;;;;::;;;;;;;;;;;;;;::+*+++;;;+;::::;;;:,,,,,::
,,,,,,,,::;;++*******;;;+;;:+*****++++++++++??*++++++;::;::;;::,:;;;;;
;;;;;;;;;+***???%%%%;;+++;:;*****+++****??%%SS?+++++;::;;;;;;::,:;;;;;
;;;;;;+;+++++++*??%%+;;;;;;**++**????%?%%%%%%*+++++;;;;;;;:;;;:::;;;;;
;;;;;;;;;+++++++++*+++++;;++++++*****??????%%?*++++;;;;;;;;;;;;;;;;;;;
;;;++++*********?%?**++++++++++++++++**???%%%%%%%????%*++++++++++;;++;
;++++*??*??*?????%??%%?++++++++***???%%%%%??????%%????***+++++++++++++
++++;;+++*+*******????*+++++++++**???????????????*********+++++++++;;;
;;;;;;;++;;;;;;;;;+++++;;;;;;+++;;;+++++++++++++++++++++;;;;;;;;;;;;;;
,,,,:,,:;;;;;+++;+*;*?*+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

4) Stand up with hands overhead, but not clasped. Keep the eyes closed and dance to Ardas Bhaee. 1-1/2 minutes. Continue dancing. Each time you hear Sachee Sahee bend forward, touch the ground, and rise up again to dance. 2 minutes.

5) Run in place as fast as you can. Move your arms as you run. 2-1/2 minutes.

6) Lie down and repeat exercise #1 for 2-1/2 minutes.

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,:,:::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,::::::::::,,,,,,,,,,,,,::,,,::::::::::::::::::::::
,,,,,,,,,,,,,,,,,:::::::,,,,,::::,,,,,,,,,,,,,,,,,:,,,,,,::::::::,::::
,,,,,,,,,,,,,,,::::::::,,,,,,,::::,,,,,,,,,,,,,,,,,,,:,,,:::::::::::::
,,,,,,:,,,,,,,,::::::,,,::,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::
,,,:::::::,,,,:;::::::+*??+:,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::
::::::::::::,,,:::::+*******+:,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::
::::::::::::,:,:;:;**+++++++*+:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::
::::::::::::::,,::+**??*++****+,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:
:::::::::::::::,,;++**??+*?++++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:
:::::::::::::,,,,;+++**++***++*;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::,,,,,,++++**+++++++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::,,,,,,;+*****+++++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::,,,,,,::,,,,,,,:+*******++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::,,,,,,,::,,,,,,,,;****++++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,::,,:+****++++*;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,:,,,,::,::::::;+******+++*+;:::,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::,,:::::::::+++******++?;::::;;+:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::,::::::::;++++*++*+*?*:::::;+;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::;::::;++++++++*?;::::::;::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::;:::::::++++++++**;::::,:;::::,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::;;::::::;++++++***:,:::,,:,;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::;::::::::;++++++;:,::,,,:,*+:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::;+;::::::::::::::;:,,,,,,:,++::::,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::;*;::::::::::::::;:,:,,,,,,,:;;:::,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::;+;:::::::::::::;;:::,,,,,,:,,:;;::::,,,,,,,,,,,,,,,,,,,,,,,
:::::::::;;+::::::::::::;;;;::::,,,,,:,..,:;:::::,,,,,,,,,,,,,,,,,,,,,
::::::::::;:,::::::::;;;;;;:::::,,,,,::,..,,:::::::,,,,,,,,,,,,,,,,,,,
:::::,,:;;;:,::;;;::::;;;;;::::::,,,,::,....:;;;:::::,,,,,,,,,,,,,,..,
:::::,,,:;:::,,:;;;;;:::+;:::::::,,,:::,.....,::;:::::,,,,,,,,,,,,,..,
::::::,,,::::::::;;;::::+;:::::,,::::::,,,,....,::;:;::,,,,,,,,,,,,...
::::::,,,:::::::::;;::::;;:::::::::::::,,,.......,,:;::::,,,,,,,,,,,..
,::::::,,:::::::::;;::::::;:::::::::::::,,,......,,,::;;::,,,,,,,,,,..
,,:::::,,:::::::::;;;;:::::;::::::::::::,,,,.......,,,;;:::,,,,,,,,,,.
,,,::::::::::::::::;;;;;:;::;::::::::;::::::,,,,,,..,,,,:;;:::;:,,,,,,
,,,,:+*+++:,::::::,:;;;;;;::;;:::;;;;;;::::::,,,,,,,...,,,:+++;;:,,,,,
,,,,,+*+++;:,,:::::,:;;;;;;;;;;:::::;:::::::::,,,,,,,,,,,,,;*++;;;,,,:
::::::+++++;;:,,,,:::;+++++;;;;;::;;;;;;;;::::::::::::::;;;+++;;;;;,,,
::::::+*++++++;,:,,,::::;++*++***+++++;;;;;;;:::::;;;;;;;;;+++++;;;:..
,,,,,;*+++++**+::,,,,,:,:::;+++**+++++++;;;;;;;;;;;;;:::::;+++**+;+;.,
,,,,,;**+*+++**;::,,,,,,,,,::;++++++***+;;;;+;;;::::::::::;++;;*+++:,,
,,,,,:*****+;;+;:::::::,,,,,,::;++***;:::++;;::::::::::::::;+:;*++:,,,
::::::;*?**++;::::::::::::,,:,,,:;;;,,,::;::::::::::,:::::::::++;;,,,,
::::::::+**?*+;;;:::::,,,,,,,,::::::;;;:::::::::,,::::::::::::::::::::
:::;;;;;:;;++++++++++;;;;;;;;;;;++++;:::::::::::::::::::::::::::::::::
;;;;;;;;;;;;;;+*****+++++++++*?+;;:::::::::::::::::;;;;;;;;;;:::::::::
;;;;;;;;;;++++***++++++++++*****;:::::::;;;;;;+**???*++++++;;;;;;;::::
;;;;;;;;;;++++**++********+***?%%+::::;+++;+??*+++?%?+++;;;;;:::::::::
;::;;;;;;;;;;+++***???**++++++++++;:;;+;;;;;;;::;+;;;;;:::::::::::::::
:::::::;;:;;;;;;;;;;;;:;::::::::::::::::::::::::+++;;;;;;;::::::::,,,,

7) Repeat exercise #2 for 30 seconds.

8) Sit up in Easy Pose with hands on the knees. Revolve the torso counter-clockwise. 30 seconds.

9) Get into Baby Pose and sleep. 7 minutes.

::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,:,,:::::,,,,,,:::
:::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,:,,,,,,,::,,,,,,,,:::,,,,,,:::
:::::::::::::::,,::,,:,,,,,,,,,,,,,,,,,,,:::::,::::,,,,,,,,:,,,,,,,:,,
::::::::::::::::,,::,::,::,:::,,,,,,,,,,,,,::,::,,::,,,,,,,,,,,,,,,:,,
::::::::::::::::::::,,:::::,::::::::,,,,,,,,,::,:,,:,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::::::::::::::::::::::,,,,::,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::;;:::;::::::::::::::::::,,:,,,,,,,,,,,,,,,,,,,,,
::::::::;;;;;;;::::::::++::;;:::;::::::;:::::::,::,;:,,,,,:::,,,,,,,,,
:::::::::;;;;;;;:::::::::::;;;;++;;;;;;::::::::,:::+++*+:::::,,,,,:::,
,,,,,,,,,:;;;;;;;;:::::::::::::;+*;;::::::::::::;;+++*%%::::::::,,::,,
,,,,,,,,,,:;;;;;;;;;:::::::::::::::::::::::::::,;??***?%;,:::::::,,::,
,,,,,,,::,:+*++;;;;;;;;;;;::::::::::::::::::::,,,*%?****+:::::::::,,,,
,,,,,,;++++**;+?*++++++;;::::::::::::::::;;;;;;;+???***+*+::::::::::,,
,:::;;;++****;;*****+;::::::::::::;;;;:::++++++++*???****?+:;:;;;;;;;;
:;++++*++*****+++;::::::::::::;;;;;;;:::;++++++++++*???????*;+++++;;;:
:;++*?*+++;;;++:::::::;;;;++++++;;;+;;;;+;;+++;;;;;;;;;;;;;;;;::::::::
,,;++++++++++++;;+++;++++++++++;;;;;;;;;;;;;;;;:::::::::::::::::::::::
,,:;;;;:;:;;;;;:;;;;;;;;:::::::::::::::::::::::;*+;:::::::::::::,,,,,,

Yogi Bhajan • May 22, 1985

The Teachings of Yogi Bhajan ©2008

Page 218

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Firing up the Metabolism Kriya

+++++++++++++++++++++++++++++;;:::::::;;++***+++++++++++++++++++++++++
+++++++++++++++++++++++++++++;::::::::::;;;++*++++++++++++++++++++++++
++++++++++++++++++++++++++++;;::::::::::::::;;+**+++++++++++++++++++++
+++++++++++++++++++++++++++;;::::::::::::::::;;;++**********++++*+++++
+++++++++++++++++++++++;;;;::::::::;;;;;;;;;+*????????*++***++++*+++++
++++++++++++++++;;;::::::::::::::;:;;;;;++*????%%%%????*;;++++++++++++
++++++++++++++;:::::::::::::;;;;;;;++++*??????????????**+;;;;;;++*****
+++++++++++++::::::::::;+++**++++++++*%%SS%**************;;:::::;+++++
+++++++++++++;;:::;;;+++**+++++;;;;;;++*???********+++***+:;::::;;;;;+
++++++++++++;;;;;+++++++++;++++;+;;;;;;*?*??*****+++++++**;;;;;;;;++++
+++++++++++++++***++;++++;;;;;;;;;;;;:;*?******+++++++++++***+++++++++
++;::;;;;+***+;;;+++;;;;;;;;;;;:::;:::;***++***++++++++++**+*++*+*****
+++;:::;;;;;::::::;;;;;;;;;;;;;:::::;+++*++++++++++++++***************
++++;;;;;;:::::::::;;;;::;;++;;;;::;+;::;;+++++;+++*******************
+++++;;;;;;;;::::::;;;;;:;;;+;;;;;::::::::;;;+************************
++++++;;;;;;;;;;;;+;+;;;;;:::::::;::::;;;;;;;++*+*+*******************
***++++;;;;;;;;;;+++++++;;;;;;;;;;;;+++;;;;+;++*****************?****+
*******+;;;;;;;;;;;+++++++;;:::::::;;+;;;;;;;++++**+++;;;;;;;;;;;;;;;;
********+;:;;;;;;;;;+***+++;:::::::::;;;;:::::::::::::::::::::;;;;;;;;
****+++++;::;;;;;;++++***+++;:::;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+;;;;::;;;;:::;;;++++++**++++;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;::::;;;+++++;++**+;;;+++**+;;;;;;;;;;;;;;;;;;;;;;;;;
;;;++;;;;;;;;:::::::;;;;;++++;;++*+*+;;+++**+;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;:::::;;;;;;;+*++;;++++++;;+++**+;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;:::;;;;;;;;*+++;+++***;;;++**+;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;:;;++*****++++++++++;;++**+;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;+;;;;;::::;;+******+++++++;;++;;;***+;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;:::::;+++****;+++**+;;;++;;+**+;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;:::::;;+++++*++***?*;;;+++;+**;;;;;;;;;;;;;;;;;;;;;;;;;;
::;;;;;::;:;;;;:::::;;+++++*****??*;;++*++**+;;;;;;;;;;;;;;;;;;;;;;;;;
::;;;;;::::;;;:::::::;;;++++***?*??++++++***+;;;;;;;;;;;;;;;;;;;;;;;;;
:::::;;::::::;;:::::::;;;;;++*****?*;+++;+*+++;;;;;;;;;;;;;;;;;;;;;;;;
:::::;;:::::::::::::::::;;;;++****??;;++++;**+;;;;;;;;;;;;;;;;;;;;;;;;
:::::;;::::::::::::::::::;;;;+*****?*;;;;;;+++;;;;;;;;;;;;;;;;;;;;;;;;
:::::;;::::::::::::::::::::;;;+*****+;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;
:::::;;::::::::::::::::::::;;;++*++;:;++;::;;;;;;;;;;;;;;;;;;:;;;;;;;;
:::+;:;:::::::::::::::::::::::;;+;::++;::::;;;;;;;;;;;;;;;;;;;;;;;;;;;
:::S;:::::::::::::::::::::::::;+;::;+;::::::;;;;;;;;;;;;;;;;;;;;;;;;;;
:::*;::::::::::::::::::::::::::;;::;;;;:::::::;;::;;;;;;;;;;;;;;;;;;;;
::::::;:::::::::::::::::::::::::::::;;::::::::;;::;;;;;;;;;;;;;;;;;;;;

1. Lie down on your back. Raise your legs toward the ceiling and grasp your toes. Keep your legs up while you open and close them rapidly. Do Breath of Fire, timing the breath with the opening and closing of the legs. 5-1/2 minutes.

2. Remain in the same position, holding onto your toes with your legs up. Pull your left foot toward your head. Let your left leg go back to the starting position as you pull your right foot toward your head. Continue alter- nately moving your legs up and down. Breath of Fire through the nose. 2 minutes.

++++++++++++++++++++++++++++++*;;::::::::::;;++**+++++++++++++++++++++
++++++++++++++++++++++++++++++*;;:::::::::::::;++**+++++++++++++++++++
+++++++++++++++++++++++++++++*+;;:::::::::::::::;;+***++++++++++++++++
++++++++++++++++++++++++++++++;::::::::::::::::::;;;+++**********++++*
+++++++++++++++++++++++++;;;;:::::::::;;;;;;;;;;+**??????**++****++++*
+++++++++++++++++++;;;;;:::::::::;;;;;;;;;;;+*?%%%%%S%%%%??*+;;++++++*
++++++++++++++++;;::;::;:::::::;;;;;;;;;;++*?%%???????%%????*+;;;;;+++
++++++++++++**;;;;;;;;;;;++++**?****?????%SSSS%?????????%??**+;;;:::;;
++++++++******;;;;;;;++++**??***++;;+++**%%%SS%?**************;:;::::;
++************+;+;;+++*****+++++++++;;;;+++?%???*****++++++**?+::::::;
************+++++*****+++++++++++;;;;;;+;:;??????****++++++++**+++++++
***+++++;++*********+;;;;+++*+;;;;;:;;;:::;???????**++++++++++********
+++;;;;;;;+**+;;::;++++;;+***+;;;::::::::;+*********++++++++++**+*****
++++;;;;;;;;;:::;:::;;;;;+++++;::::::::;++;++++**++++++++++++++++*+***
+++++;;;;+++;;;;::;:;;;+++*++;;;:::::::;::::;;;++;;;+++++++++*****++++
++++++;;+++++++;;;;;;;;+++;;;+;::,:::::::::::::::;;;+*****************
++++++;+++++++++;;;;;;;+++;;;*;;::::::::;+**+;;;;:;;+*****************
+**++++;;+++**+++;;:::;;++++;;;;;++++********+::;;;;;+*********???????
+++*+++;+++++++;++;;::;+++++;++;+*********++++;:::::;++**+++++++++++++
++++***+;;;;;;;;;;;;::;*??*+;;;;;++;;;;;;;;;;;;;::;::;;;::::::::;;;;;;
*****++;:;;;;+++++;:::+???*+;;;;;;;;;;;;;;;;;;;;:::::;;;;;;;;;;;;;;;;;
+++++;::;;;;++++**+::;???*+:::;;;;;+;;;;;;;;;;;;;::::;;;;;;;;;;;;;;;;;
;;;:::::;;;+*+++**+::*??**;::::::;;+**+;;;;;;;;;;;::;++;;;;;;;;;;;;;;;
;;+;;;;;;;+*******+:+???*+:::::::;;;;;:;;;;;;;++;;;;;+++;;;;;;;;;;;;;;
:;;;;;;;;;+*****++;;*???*+;::::::::::::;;;;;;;;++;;;;;;++;;;;;;;;;;;;;
;;;;;;;;;+*??***++;;*??*+;;;;:::::::::::;;;;;;;;;+;;;;;;++;;;;;;;;;;;;
;;;;;;;;;+???***++;;??*+;;;;;;;;::::::::::;;;;;;;;;;;;;;++;;;;;;;;;;;;
;;;;;;;;+*???**+;;:+??*+;;;;;;;;;;:::::::::;++;;;;;;;;;;;++;;;;;;;;;;;
;;;;;;;;+*???**+;::+???*;;;;;;;;;;;;;::::::++*+;;;;;;;;;;;+;;;;;;;;;;;
;;;;;;;;+**?***+;:;????*;;;;;;;;;;;;;;;::;;;;+**+;;;;;;;;;;+;;;;;;;;;;
;;;;;;;;+******+:;*???++;;;;;;;;;;;;;;;;;;;;;;++*+;;;;;;;;;++;;;;;;;;;
;::;;;;:;*****++;++*?*++;;::;;;;;;;;;;;;;;;;;;;++*+;;;;;;;;++++;;;;;;;
::::;;;:;+**?**+++++*;+;:;:::;;;;;;;;;;;;;;;;;;;;+++;;;;;;;+++++;;;;;;
::::::;::+**?*;;;;;;;:::;;::::;;;;;;;;;;;;;;;;;;;;;++;;;;;;;;**++;;;;;
::::::;::;*?+;;::::::::::::::::;;;;;;;;;;;;;;;;;;;;;+*+;;;;++;+;;;;;;;
::::::;::;*+;:::::::::::::::::::;::;;;;;;;;;;;;;;;;;;;+*++++;;;;;;;;;;
::::::;::;+;:::::::::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
:::::::::;;:::::::::::::::::::::::::::;:::::;;;;;;;;;;;;;;;;;;;;;;;;;;
:::::::::;;;;;:::::::::::::::::::::::::::::::::::::::;;;;;;;;;;;;;;;;;
::::::;;:;;;;::::::::::::::::::::::::::::::::::::::::;:;;:;;;;;;;;;;;;
::::::;::::::::::::::::::::::::::::::::::::::::::::::::::;;;;;;;;;;;;;
:::::::::::::::::::::::::::::::::::::::::::::::::::::::::;;;;;;;;;;;;;
::::::::::::::::::::::::::::::::::::::::::::::::::::::;;;;;;;;;;;;;;;;

3. Continue the previous movement chanting Har with the tip of the tongue as each leg moves. Move quickly; chanting Har at a pace of two times per second. 12 minutes.

4. Stay in the same position and combine the movements of exercises 1 and 2. Chant Har as your left leg moves up and down.Chant Har as your right leg moves up and down. Chant Mukanday as you open and close your legs. One repetition of Har Har Mukanday takes 2 seconds. Move quickly. 1-1/2 minutes.

++++++++++++++++++**+++++;;;::::::::;;;;;;;;++*?%SS%%%%?*+*****++***++
+++++++++++++++*+++;;;:::::::::::;;;;;;;;+*??%%%%%%%%%???*+;++++****++
++++++++++++++++;::::::::::::;;;;++++++**??????????%?%%???+;;;;;;;+***
+++++++++++++*+:::::::;;;++****+++**??%SSSS%?????????**???*;;;::::;;++
++++++++++++**+;;::;;++*****+++;;;;;;+**??%%????**********?+;:::::;;;;
++++++++******;;;++***+**++++++;;;:;;;;;+???????************;;;;;;++++
+++++++++++*?**?*+**+++;++;;+;;;;;;;;;::+???????***+++****************
++++;;;;;;;;**+;::;;;;+++;;;;;;;::;;;:::+***+*******+++***************
+++*+;;;;;;+;:::;;:;;;;;;;;;;:::::::::;+***+++*++++++*****************
++***;;;;;++;::;;;;;;;;;;;;;:;::::::;+???++++++++++*******************
++****;;;++++++++*+++;;++;;+;;:;;;;;+++;;:;;;+++**********************
*******;;+;;;;;+++*****+++;:::;;;;;:;;:;;;;;;;;;+*********************
*******++;;;;;;;+++++*?***+;;;;++;;;;+++++++;;;;+*************?***?***
*********;;;;;;;;;++++****+:::,;+;;;++++++++;;;;++****++;;;;;;;;;;;;;;
**********+::::;;;++++++;:;;:::::;;;;;::;+++;;;;:::::::::::::::::;;;;;
*******++++;:::::;;;;::::,::;:;:;;:;;;;;;+;;;:::;;;;;;;;;;;;;;;;;;;;;;
+++;;;;;;;;;;;;;:::,:::::,::;++*?*+;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;:::,:::::;;;;++**??*;;;;+*++;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;++++++;;;;;;;;;;:::::++++*++++**??*;;;+**+*+;;;;;;;;;;;;;;;;;;;;;;;
;;;;;+++++;;;;;;;;;;;;:::++****+;+***??+;******;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;++++;;;;;;;;;;;;::;+*****++*+++****?****;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;++++;;;;;;;;;;;;;;+*****?*+++++***????*;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;++++;;;;;;;;;;;;;;;+++*****++;;;;+*???*+;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;+;;;;;;;;;;;;;;;:;;++++****+;;;;;+****?*+;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++++***;;;;;+**??*+;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;;+++**+;;;;****++;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++;;++***;;;+**++;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;::;++***+;;;+*******;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;:::;:;;;;;;;::::;;;;++****+;;+*****+;+;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;:::;;;;;;;;;:::::;;;;++***?+;;++++;;;++;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;:::;::;;;::::::::::;;;++****;;;;;+;;*++;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;::::::::;:;;;:::;;:;;:;++**?+:;;+;;+?**;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;:::::;;::::;;;;;;;::;::;+**??+;;+++++++;;;;;;;;;;;;;;;;;;;;;;
;;:::;;;::::::;;:;;:;;;;;;;;;;;;:;+++*?***+;;++;;;;;;;;;;;;;;;;;;;;;;;
;;+*;++*+++;*;:;;;;;;;;;;;;;;;;;;;;+;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;+S+;;??;+%S;;;;;;;;;;;;;;;;;;;;;;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;+*+:;*+::;*;;;;;;;;;;;;;;;;;;;;;:;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;:;;;;;;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

5. Sit up and relax for 1 minute.

6. Sit in Easy Pose with the elbows bent and the palms facing forward at the level of the shoulders. The thumb and Sun Finger touch in Surya Mudra. Close your eyes and chant Har, Har Mukanday rhythmically and musically for 11 minutes. One repetition of the mantra takes 2 seconds.

+++++++;;;;;;;;+++++++++;;;;;;;;;;;;;;;;;++++++++++++++++++++;+++;;;;;
;++;;;++++++++++++++++++++++++;;;;;;;;;;;++++++++++++++++++++++++++;;;
;;;;;+++++++++***?????*********+++++;;++++++++++++++++++++++++++++++++
++++++++++++**??%%%%%%%%?????????*+++*+***********??****???*****++++++
+++++++++++**??????????????*??????**********???????????%%?**++++*+++++
+++++++++++*?*?????**********?*********???????????????%%%??**+;;++++++
+++++++++;;::::;;;;++****************????????????????????????*;;;+++++
;;++;;;+;;;;::::::::::;;++*********??***???????????????**++;:::;;;;;;+
;;;;;;++;;;;;;;;;;;;;;;;;;+++????????????????*??****++;::::::;::;;;;;;
;;;;;;;;;;;;:;;;;;;;;;;;;;++****++++++**********++;::::;;;;;;;;;;;;;;;
;;;;;;;;+;;;;;;;;:::;;;;;;;;;::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;+
+;;;;;++++++++;;;;;;;;;;:::::::;;;;;;;:::::::::::;;;;;;;;;;;;;;;;;++++
***++++***********+;;;;;:::::::;;;;;;;;;;;;;;:::::;;;;;;;+;;;;;+++++++
++++++++++++++++****++;;;;;;;;;;;;;;;;;;;;:::::::;;++++++*++**********
++++++++++++++******+++;;;;;;;;;;;;;;;;;;;;;;;;;;;+;++++++****???*****
++++++++++******+++++++++;;++;;;;;;;;;;;;;;;;;;;;;;++++********++++***
+++++++*****++++++******++;;;++;;;;;;;;;;;;;;;;++++*???*+***+++++****+
+++++****+++++++*?????+++;;;;;;+;;;;;;;;+;;;;;+++*??????*++++++***+++;
++++*+++++++++*????????++;++;;++;;;;;;++;;+;;+++*?*??*???*++++**+++;;;
+++++++++++++*???**????*++++;;;;;;;;;;;;;;;;++++??*????**??*++++++;;;;
++++++++++++*?????%%????+++;;;;;;;;;;;;;;;;;;;+*%???%%?????*+++++;;;;;
+++++++++++*?????*%%???*++;;;;;;;;;:::;;:::;;;;*%???%%*?????+;+;;;;;++
++++++++++*????*++?%???*++;;::::;;:::::;::::;;;+????%*;*????*;;;;;;++;
+++++++++*?????++++%%??++;;;:::;;;;;;;;;:::::;;+%??%?+++*????+;;;;++++
++++++++*????*+;;;;*%??++;;::;;;;;;;;;;;;:::;;;+*??%?+++;*????+;;+++++
;+++++++?????+;;;;;*%?*+;;:::;;;;:;++;;;;;::;;;;;*?%*++;;*????*+;++++;
+++++++??????+;;;;;*%?++;;::;;;;;+???*;;;;::;;;;;;*%*+;;;*?????*;+;++;
++++++??????*+;;;;;+?+;+;;::;;;;;?????*;;;;;:;;;;;+?+;;;;+????%?+;;+;;
++++****??*?*;;;;;;;+;;;;;;;;;;;+%????*;;;;;;;;;;;;+;;;;;;??????*;;;;;
++++*+++?**?+;;;;;;;;;;;;;;;;;;;+?????+::;;;;;;;;;:;;;;;;;*?%*++**;;;;
+++++;;*?+*?+;;;;;;;;;;;;;;;+;;+???????*;;;+;;;;;;;;;;;;;;+??*;;;;;;;;
+++;;;+*+;*+;;;;;;;;;;;;;;;;;;+%???????%?;;;;;;;+;;;;;;;;;;*??;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+???%%?????;;;;;;+;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*%???????+;;;;;+;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+%?%%%%%%?*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*???%?????*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*???????????*;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;*%??%%%??%%???*;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;+%%%??????????%?;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;%%%%%?*****??%%%+;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;+%%%%%???????%%%%+;;;;;;;;;;;;;;;;;;;;;;;;;;
;;**;;;;;;;;;;;;;;;;;;;;;;;?%%%%???????%%%?;;;;;;;;;;;;;;;;;;;;;;;;;;;
;+#S*;;;;;;;;;;;;;;;;;;;;;;;*???????????%?+;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;??;;;;;;;;;;;;;;;;;;;;;;;;;;*?????????*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++****+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

Yogi Bhajan • March 6, 1985

The Teachings of Yogi Bhajan ©2008

Page 219

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Ghost Kriya: Clearing the Ghosts and Opening Intuition

######################SS####S#####SSSSSSSSSSSSSSSS###SSS##S###########
#####################SS#####SS#S##SSSSSSSSSSSSSSSSS#SSSSSSS##SSSS#####
############SSSS#####SSS###SSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS######
############SSSSS#SS#SSSSS#SSSSSS#SSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSSS#
#####S######SSSSS#SSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####S#S###SSSSSS#SSSSSSS#SSSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSS
#######SS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%S#SSSSSSSSSSSSSSSSSSSSS
#####SSSS##SSSSSS#SSS#SSSSSSSSSSSSSSSSSSSSSSSS**S#SSSSSSSSSSSSSSSSSSSS
####SSSSS##S#S?*?S##S%SSSSSSSSSSSSSSSSSSSSSSS*+*?#SSSSSSSSSSSSSSSSSSSS
#S##SSSSS#SS#%****?S?+SSSSSSSSSSSSSSSSSSSSSSS*+**SSSSSSSSSSSSSSSSSSSSS
#S##SSSSS#SSSS%?**+*?+%#SSSSSSSSSSSSSSSSSSSS#?;**?SSSSSSSSSSSSSSSSSSSS
####SSSSS#SSSS%?*++++;*#SSSSSSSSSSSSSSSSSSSS%*;**?#SSSSSSSSSSSSSSSSSSS
####SSSSSS#SSS#S%*+;++?#SSSSSSSSSSSSSSSSSSS*+++*?*SSSSSSSSSSSSSSSSSSSS
S###SSSSSSSSSSSSSS%?***%SSSSSSSSSSSSSSSSSS*+;;+*?**SSSSSSSSSSSSSSSSSSS
###SSSSSSSSSSSSSSSSS%?++?S#SSSSSSSSSSSSSS?*++*++??+*%SSSSSSSSSSSSSSSSS
###SSSSSSSSSSSSSSSSSS%?*++?SSSSSSSSSSSSSS?***++;*??++%SSSSSSSSSSSSSSSS
###SSSSSSSSSSSSSSSSSSS%?*+++*%SSSSSSSSSSS????***?*??++%SSSSSSSSSSSSSSS
####SSSSSSSSSSSSSSSSSSSS%**+++?SSSSSSSSSS%%%?%%%%%??*++SSSSSSSSSSSSSSS
####SSSSSSSSSSSSSSSSSSSSS%?*+++*%SS##S%SSSSSSSSS%?**?*+*%SSSSSSSSSSSSS
SS###SSSSSSSSSSSSSSSSSSSSSS%?*+;;;;+?+*?+%SSSS%%?;:****+:?SSSSSSSSSSSS
#SSS##SSSSSSSSSSSSSSSSSSSSSSS??**;,,:;::;?%S%%??+,:+?***,+SSSSSSSSSSSS
##SSS##SSSSSSSSSSSSSSSSSSSSSS?*?*;:;;;;::+*?***+:::;+??*:?SSSSSSSSSSSS
###SS##SSSSSSSSSSSSSSSSSSSSSS%*?*;;;;+;::;;+;;;:,::;;;+;?SSSSSSSSSSSSS
S###SS#SSSSSSSSSSSSSSSSSSSSSSSSSS%%?++;::::;;:::::::;;:+#SSSSSSSSSSSSS
S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS+::::::::::::,,:::?SSSSSSSSSSSSSS
#SS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%:::::,::::::::,::?SSSSSSSSSSSSSS
##S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS;::::,:::::::::,,?SSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS+::::::,,::::::,:SSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?::::::::::::::,,*SSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%:::::::::::::::,,;SSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#?:::::::::::::,,,,,;%#SSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#%;;::::::::::,,,,,::::????%SSSSSS
SSSSSSSS##SSSSSSS?++++*???********???;::::::,:,,,,,,,,:,,,,,,,,,:;+;+*
#SSSSS#S%?*++++++;;;;;;;;;;;;;;;;::::::::,::,,,,,,,,,,,,,,,,,,,,,,,.,,
#SS###S*;;;::;;;;;;;++;;;+;;+;;;;,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,:::,:,
SSSS%?*+;;;;;;;;;;;;;;;;;;;;;;+;::,,,,,,,,,,,,,,..,,,,,,,,,:::,,::,::,
#%*;;::::::;;;;;;::::::;;;;;;;;;::,,,,:,,,,,,....:;:,.,,,,,,,,:,:,,:,,
%+;:::::::::::::::::::::::;;;;;:::,,,,,,::,,,,,,,,::,,.,,,,,,,::::::::
+;;::::::::::::::::::::::::;;;;;:::,,,,:,,,.,,,:::::::,,:,,,,::;:::;::
*+;;::::::::::::::::::::::::::::::::::::::,,::,,,::::::,,,,:::::::::::
S%??*+;;:::::,,:::::::::::::::::::,,:::::::::::::::,,,,,,,,,,:::::::::
SSSSSS?+;::::::;;::::::::::::::::,,,,,::,::::::::::,,,,,::::::::::::::
SSSSSSS%??**?%%%%%??**+++;;;:;::::::::;;+*++++;;;::::::::;+**++;+;;+;;
SSSSSSSSSSSSSSSSSSSSSSSSSS%%%%%?*?%%%%%SSSSSSS%%%??**?**?%SSSSSSS%%S%%
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

1. Chin is slightly up so that the moon center does not cross vertical. Bring the arms up with the palms facing each other. Stretch the arms up and move the arms together in a figure eight; move lightly, keeping the arms stretched up. Open the armpit. The torso rocks forward and back in concert with the arms. Close your eyes and see the darkness. Approximately 30 Minutes. Become ghosts. You can get rid of all of your inner ghosts if you do it right. The best way to get rid of the ghost is to become one. Get into it! Become it! Feel you are a ghost, flying in the air across the dazzling light. [After about 11 minutes] Now start flying through the scorching heat of the desert; flying through the Sahara; start going through it. Go through the heat and the vastness of it. Move with great strength. There is a huge desert that you must go through. You are now creating a field of your own psyche, absolutely delightful, transparent body is that of a ghost and you are going through the depth of all the deserts in the world: Gobi, Sahara, etc. Wherever your memory or subconscious takes you; get into your own vast desert! Move in the rhythmic eight of the subtle self.

######################################################################
######################################################################
############################################S#########################
###########################################%+%########################
########SS################################S*+?########################
#######S*?%###############################%++?########################
#######%***%##############################*++?########################
#######%**??S#S########################%?%;+;?########################
#######S****??*########################%+;;;+%########################
########?+**++*S#######################S+;;+*S########################
#########*++++*S##################SS####S****S########################
#########S****?S##########SS#S##SSSSSS###?+++S#SS#####################
##########?***%##########S######SSSS#####?+++S#SSSSS##SS#####S########
##########%++*%#####SS###SS###SSSSSSSSS##?+*+%#SSSSS#S#######SS#######
##########S*++*S##SS#####SSSSSSSSSSSSSS##*+++?#SSSSS#S#S##SSSSSSS#####
#######SS##?++*?##SSS####SSSSSSSSSSSSSS#S*+*+?#SSSSSSSS#SSSSSSSSS##SSS
#######SSS#%++**S#SSS#SS#SSSSSSSSSSSSS##%++*+?#SSSSSSS##SSSSSSSSS#SSS#
#######SS##S*****S#SSSS#SSSSS####SSSSS##?++*+?#SSSSSS##SSSSSSSSSSSSSS#
############?+++*?SSSSSSSSSSS%??%#SSSS##?+**+?#SSSSSSSSSSSSSSSSSSSSSSS
#########S##%*****%#SSSSSSSS?*+++?SSSSSS?+**+?#SSSSSSSSSSSSSSSSSSSSSSS
##SSSSSSS#S##?****?SSSSSSSS%*+++++*SSSS#%+**+%#SSSSSSSSSSSSSSSSSSSSSSS
####SSSSS#SS#S*****S#SSSS#%**++***+*SSS#%***+%#SSSSSSSSSSSSSSSSSSSSSSS
###SSS##SS####%****?##SSSS%???*???**%##S****+%SSSSSSSSSSSSSSSSSSSSSSSS
###SSSSSSSSS##S??***?S#SSS%**???***?%SS;;***+%#SSSSSSSSSSSSSSSSSSSSSSS
###SSSSSSSSS#S#%****;;%#SS%*?%%%??%%?S*:::;++?SSSSSSSSSSSSSSSSSSSSSSSS
###SSSSSSS##SS#%??*;::;?#SS%%%%%%%SSSS:::::;++?#SSSSSSSSSSSSSSSSSSSSSS
#####SSSSS#SSSS*?*;;;:;+%SSSSSS%SSSS??;:;;;+;;*#SSSSSSSSSSSSSSSSSSSSSS
##SSS###S#SSSS#*++++;;;**?%SSSSSSSSS%*;;;+++;*SSSSSSSSSSSSSSSSSSSSSSSS
###SS#SS###SSSS#%*++;;+*++?SSSSSS%%??*;:;;;;;%SSSSSSSSSSSSSSSSSSSSSSSS
###S####SS#SSSSS#S*+;+++;;+%%SSS%%*++;:::;;;+SSSSSSSSSSSSSSSSSSSSSSSSS
########SSS#SSSSS#*+++;:::;**??*?*;;;,,,::::?#SSSSSSSSSSSSSSSSSSSSSSSS
#######S##SS#SSSS#%++;;:::;;+++;;:;::,,:::;;SSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSS#S##SSSSSSSS#?;;;:::::;;;:::;::,,,,::+#SSSSSSSSSSSSSSSSSSSSSSSSS
#SSSS##SS#S#SSSSSSSS+;;:::::::;;:::,,,,,,::?#SSSSSSSSSSSSSSSSSSSSSSSSS
###S#SS#SSSSSSSSSSS#?;;;:;;:::;;;:,,:::::,:?#SSSSSSSSSSSSSSSSSSSSSSSSS
###S##SSSSSSSSSSSSSSS+;;;;;;:::;;::::::::::%#SSSSSSSSSSSSSSSSSSSSSSSSS
SS#S##SSSSSSSSSSSSSS#?:;;;;;;:;;:::::::::::SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSS###SSSSSSSSSSSSS#%;;;;;;;;;;::;::;:::::S#SSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSS+;::;;;;;;;;;;:::::::;S#SSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSS+;;::;;;;;:::::::::::,:%#SSSSSSSSSSSSSSSSSSSSSSS
######SSSSSSSSSSSSSSSS;;;:::;;;;::::;:::::::,:%#SSSSSSSSSSSSSSSSSSSSSS
S%??%%SSSSSSSSSSSSSSS?;;;::::;;;:::;:::::::;:,:%#####SS#####SSSSSSSSSS
*++++++***+++++++++**;;;;;:::::;:::::::::::;;:,:++*?%SSS%???%SSSSS###S
+++++++++++++++++;;;;;;;::;;;::::::::::::,,,,,,,.,,,,:;;:;:::;+%S%%%%S
++++++++++++++++:::::::::::;;:;::,:,,,::,,,:,,,,,,,,,,,,,,::::::;::::;
++++++++++++**+:,,,,,,,,,,,,,,,,::,,,,,,,::,,:::::::,,,,:,,,::::::::::
++++++++++++++:::,,,,,,,::::,,,,,,:,:::::,::::::::::::,::,,,::::::::::
;;+++++++++++;:,,,,:::,,,,,,,,,,.,:;::,,,,,,:::,,::::::,:,,,::::::::::
;;;;;;+++++;;:,::::::;:::::::,,,,,:;;;:,,,,,,,,,:::::::::,,,:;;;;:::::
;;;;;;;++++;;,,:::::::,,,,,,:::,,,,,,:;::,,,,,,::,::::::;::::;;;;;::::
;;;;;;;;;;;;;:,,:::;:,,,,,,,:::;;;:::::;::::,::::;++;;:;;;;;;;;;;;;;;;
;;;;;;;;;:::;:::;;;::::::::::::::::::::::::::::::::::::::::::::::;;;;;
;;:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::;::
;;;;::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
;;;;;;;:::::::::::::::;;;;;;;;::::::::::::::::::::::::::::::::::::;;:;
*+++;;;;;;;::::;;;+++??****++;;;;;::::;;;;;;+++;;;;;;;;;;;;;;;;:;;;+;;
%%%%%????***?????%SSSSSSSSS%???*++++++++*?%SS%%%???**?*+++++++;++++*??

After about 15 minutes, stretch the arms up even higher, toward vertical, and continue moving. Keep your armpit completely stretched and open. Fly above the clouds, directly beneath the sun. You have a lot of cloudiness in life and you must get rid of it. Fly above the clouds! Work it out! Keep on ghosting yourself. Unload the cloudiness. Unload the tears. Now please enter a lush, green rainforest. Be kind to your beauty, your bountifulness, blissfulness. This movement forces your subconscious to unload. Be happy; do it happily. Cool yourself through the lush, green rainforest. You are clearing out your previous 25 incarnations. flying. Keep the armpit open; that’s the only thing that is working. Let us end the haunting! Move!

TO END: Inhale deep and stretch the arms up and become wide, become big. Exhale. Repeat.

The Teachings of Yogi Bhajan ©2008

Page 220

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Ghost Kriya: Clearing the Ghosts and Opening the Intuition

#################################################################SS###
##################################################################SSS#
#################################################################SSSS#
###################################################################S##
##################################################################S###
###############################S%?%S##############################S###
##############################S?****%############################SS###
#############################S?******%##########################SS####
############################S??*******%#######################SSSS####
############################%??********%######################SSS#####
###########################S????*******?S#SS#####S#SSSS######S#S###S##
###########################S?%????**????S#SSSSSSSSSSSSS#####SSSS#S####
###########################S%%?%%%??%%??S##SSS###SS###S###SSSSS##SSSS#
###########################SS%?????*?**?%S#S###SSSSS#S###SSSSSSS#SSSS#
###########################SSS????%%?**?SSSS#SS##SS##SSSS####SSSSSSSS#
############################SSS%%SSSS%%SSSSS##S####SSSS##SSSS#SSSSSSSS
########################SSS#SSSSS%%%%%SSSSSSSS#SS##SSSSSSSSS#SSSSSSSS#
#######################SSS#SSSSSSSSS%%SSSS##S#SSSS###SSSSS###SSSSSSS##
#####################S#####SSSSSSSSSSSSS%%%S####SS#######S###SSSSSSSSS
#################S####S%??*++?SSSSSSSSS%*+;++*?%S##S#S###S#####SSSSSS#
################SS##%*;;;;;;+?%SSSSSSS%?;;:;::,,:*S##SSSSSSSSSSSSSSSS#
##############SS##S+;::;::;;+*?%%S%%%%??::,:,,.,,.;S#SSSSSSSSSSSSSSSSS
#################?:::::;:::;;+???%?*****;:::,,,,:,,;SSSSS####SSS#SSSSS
###########SSS#S*::::::::::::;+***+;;;;+:,:,,,:::,,,+#SSS####SSSSSSSSS
##########S#S##?:;:::;;;::::::;+++;::::;,,:,,,:::::,:S#SSSS####SSSSSS#
############S#S+;;;::;;;;::::::;;;:;::,::,:,,,;;::::,*#SSS###SSSSSSSSS
#########SSSS#?;;;;;;++;;;::::,,:::::,,,,,,,,,,;::::,:S#SS###S#SSSSSSS
##########SSSS+;;:;;;++;;:::,,,,::::::::,,,,:,,;;:::,,+#SSSS###SSSSSSS
######SS##S##%:;;::;;;;;;;:;:::::::::::::::::::;;:,,,,,?#S####SSSSSSSS
####SS####SS#*:;;;::;+*;:;;;;:::::;,:;;::::::::;:,,,,,,:S###SSSSSSSSSS
######S#S####+:;;;:;;++;::;::::::::,,,;::::::::;::,,,,,,?##SS##SSSSSSS
############S;::;;;;+**;;;:::::::::,,,::,:::::++::::;*?%S###SSSSSSSSSS
############S??**+++*%?;;;;;::::::::,,:::::::;%*+++?S###SSS#SSSSSSSSSS
################%??**??+;;;;;::,,:::,,::,::::*?*++*?S#SSSSSSSSSSSSSSSS
##############S#S%??***%**++++;;;;:;,,,:::::+?**+*?S#SSSSSSSSSSSSSSSS#
###############S#S%??***?*++;:;;;;;+:,,,,,:;?****?S#SSSSSSSSSSSSSSSS#S
###################S%?****+;;,:::;;;;;:::;;*****?S#SS##SSS#SSSSS#SSSS#
###################S*??*****+;,::;;;++;;::*?***?S###SSSSS#########SSSS
##SSSSSSSSSSSSSSSS?***???****++;::;++;;;++***?*;;;;;::::;+++***??***+*
%???????????????*+;;:;;+???****++++++***??***;,,,,,,,,,::,,,,,,,,,:;;;
*********???**+;:,,,,,,,:+?????***********+;,,,:::::::::::::::,,:,,,,:
**********+;::,,,:,,,,,,,,,;+*??%%%?????+:::::::::::::::::;;;:,,::,,,,
********+;:::::,,,,::,,,,,,,,,,:*????*+;:::::::::::::::::::;;;:,;::,,,
**+****+;:::::::::::::::::::::,,:::::,,,:,,,,,:::::::::,,,,,:;:,:;:,,,
+++++*+;:::,:::;;:::,,,,,:,,,,,,,:,:;::,,,,,,,,,::::::::::,,,:;::+::,,
++****;:::;;;;::;;;;::,,,,,,,,,,,:;;;;;;;:,,,::::::::::;;;;;::::;;:::;
***+++::;;;;;::;::;;+++;;:::,,,,,,:;;;::;+;::::::::::;++;:::::::;:;;++
**+;+;:::::;:::::;;;;;;+++;:::::,,,::::;+++**:,,::;++:::,,::;++;;::+++
***+++++++;;;:::::;;::,,,,:;;;;;;;::::;;;;++;;:::;;:::::;;+++**+;;:;;;
*+++*****::::,,,,,,:::::::::::;;;+;+;;;;;;;;:;;;;;;;;;++;;;:;;;::;;;;;
++;;+++++:::;;::::;;;++;;;;;;;;;;;;;;;;;;;;;::;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::;;;;;;;;:;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::;;;;:;;;;;;;;;;:;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;+++++++++;;;;;;;;;;::;;;;;;;;+++++;;;;;;;;;;;++;;;;+
;;;;;;;;;;;;;;++++**+****+++++++++;;;;;++++++++******+++++++++++++++++
++;;;;;;;;+++*?*?S%%??%%%?*****++++++++++***?%SSSS%%%%?????*%%?***?*??

Now move into a long range of mountains, totally filled with snow, white and bright and shining where calmness and quietness where sound resounds a million times. Move in that most beautiful eight of the subtle body. It will help you; it will cure you. Fly over the beautiful white snow-covered mountains. Keep going! From one peak to another peak, travel from top to top. Keep ghosting. Keep flying. Keep the armpit open; that’s the only thing that is working. Let us end the haunting! Move! To End: Inhale deep and stretch the arms up and become wide, become big. Exhale. Repeat.

2. Exhale the hands into the lap and do not open the eyes. Keep your hands in your lap, with your right hand resting in your left, palms up. Sit straight and meditate. Gong is played. 14 minutes. Go to your school days. From First Grade on. What did you think you could be? What did you want to be—then? What was the most imaginative profile of yourself in the 1st, 2nd, 3rd, 4th, 5th, 6th 7th, 8th, 9th, 10th, 11th, and 12th grades? Review it in detail. As ghost knows all, you know all. As you remember, try to be that and your ghost will eat it up and you shall be free. Give your memories to the ghost. 3. Open the mouth and begin breathing through the mouth. Teeth should not touch. Gong continues. 2 minutes.

4. Breath through the nostrils as slowly as you can. Keep the mouth open; the teeth should not touch. Gong Continues. 3 minutes. Good and bad? You are all good. You are made in the image of God. You are the prana of God. The light of God.

The Teachings of Yogi Bhajan ©2008

Page 221

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Ghost Kriya: Clearing the Ghosts and Opening Intuition

5. Sing with the mantra Rakhe Rakhanhaar. (Singh Kaur’s version) Copy the sounds. Chant with the tongue. Consciously use the tongue. Press the palate with the tongue. 6 minutes. When you stiffen the tongue and utter the word, and many of you may not know the words, but all that needs to happen, if the tongue is pressed against the palate with these sounds, you will be unloading your difficulty, pain, disease. Nothing has worked better than the word of god. These sounds are a combined permutation and combination of the tongue and palate. I want the tongue to be tough and stiff. Each word has to be conscious. I don’t want these memories you have unloaded to come back; I want them to be gone forever.

6. Wake up in the morning to the sound of the mantra Rakhe Rakhanahaar. Repeat with a tough tongue for a few minutes. Watch that day. Observe what happens.

Yogi Bhajan • Decembver 5, 1988

The Teachings of Yogi Bhajan ©2008

Page 222

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Guidance of the Soul Giaan Sudhaa Simran Kriya

Mudra: Sit in easy pose with a straight spine. Touch the tip of the index finger to the tip of the thumb. The other three fingers should be kept straight, with the fingers spread as wide apart as possible. Secure the bent elbows firmly down into the sides of the ribcage. Place the hand mudras in front of each shoulder, palms facing forward. Tilt the forearms forward at a 45 degree angle from the shoulders. This is your starting position.

......................................................................
......................................................................
......................................................................
................................:;;;;;;;:.............................
..............................:+;,,...,,++,...........................
.............................:*,.........:*,..........................
.............................+;...........++..........................
.............................*:...........;+..........................
.............................+;...........+;..........................
.............................,*,..........*,..........................
..............................;+,........;;...........................
...............................;?;,,..,:+:............................
.............................,:+::;;;;;:*,............................
.....................,::;;;;;;:,........,+;;;:::,,....................
...................,+;:,,,.................,,,::;++:..................
..............,;::*+,.............................,++..;*,,:..........
.............,:*?**;;:.............................,*;;+*++*:,........
............:?*+++*++*+...........................:?+++;;:***+........
.............,+;:++:*++,..........................+?%+++;;;;,.........
..............,*,;.:;;+:.......................,+.,?:.::.:*,..........
...............+;..*,.+:.......................,*..,*,..:*,...........
..............,*...:+.+,.......................,+..,+,..:+............
..............,*....+;*,.......................:+.:+,...;+............
..............,*....;;*,.......................;;;+.....+:............
..............,*,...:;%:.......................;+*.....,?,............
...............;+,..,+++.......................*;+....,+;.............
................:+;:+:.*,.....................,%+....:+:..............
.................,::,..+;.....................:+;;::+;,...............
.......................;;.....................+:.,,,..................
.......................+:.....................*,......................
.......................+,.....................?:......................
..........,::;;::;;:;;;*:,,...................+?:;;+;;;;;::,..........
........:;::,,........,,::;;;::,,.........,:;;;::,,,,..,,,::;;........
......,+;,.......:;::::,,....,:;;;:,,,,:;;::,................;+.......
......+;.........::,,:::;;;;::,..,:+*+;:,.....................+:......
......+:...................,,:;;;**+:,,,,,,,,,:::;;;;;;:......+:......
..,:::+*,.......................,,,::;;;;;;;;::::,,,,,,*,....;*;;:....
.......:+;:,,......................,...,,,,...........;*:::;+;........
.........:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:,,:;+;::::,,.........
.................,,,,,,,,,,,,,................,::;;;,.................
......................................................................
......................................................................
......................................................................

....................................,*+;;;,...........................
...................................,*:...:+............,,.............
...................................;+.....*:.........;*;;+;...........
...................................+:.....+:........+*,..,?:..........
...................................+,.....+:.......++.....*:..........
..................................,*......*,......:?,....:*...........
..................................,?,:,,,:+.......+,....,*,...........
..................................:+,::,,*;......,+.,,..*;............
..................................+:.....:*......+:.,:,;+.............
..................................*,.....,*.....;;.....+;........,::,.
..................................*,.....,+....,*.....,*,......:+;::+;
.................................,?,.....,*....+:.....;*......:+,...,*
..........................,,,.....*:.....,+...:*.....,*,.....:*,....;;
.......................,;;;:;+:...*,,;;:,;;...+;,....+:....,+*;,...;+.
......................:;,....:?:.:*.,,,,,;+..:*:;;;,;;....:+:.,;:.+;..
.....................,+,::,.,?+*.++......;*.,?,..,,,*,...;+,....,*;...
.....................+;;;+*,,?,?,+;......:+.*;.....:*...;+.....,*;....
.....................+%:,,*;:+.+:;;......:+,?,.....*:.,;;;:...:*:.....
...................,;+%+;;+;+,.+;:+....,.;;+;.....;*.,+:.,;;.;+,......
................,;;;:;;:?;:,...;*:?;;;;;:;;*;;;::;*,:+,.....;+........
.............,;++?;::,.:%::::::,:,,,,,......,,;+;;++;,.....;+.........
............;+;:,,,...,**:,....................,...,,;,..,+;..........
...........,?:,,....,;+,+,...........................:*;:+,...........
...........,*,..,;;+?:..+,.......,;,..................,+*,............
...........:?...,,,.:+.;*:,.......:+*+,................*:.............
...........:+.......,*;;,;*+,.......,;+*+;:,,.........,*..............
...........;;.......,%+...,**::,.......,,:;;;;;;;+++:.+:..............
..........,*,....,,:+;......+:,::::,...........,,,,,.,+...............
..........*;......,+,........,...,,:::,,.............,+...............
.........,?......,+:.................,::,............:*...............
..........*:...:;;,.................;................*+...............
..........,*:...,..................;:...............,?,...............
...........,+;....................::................;+................
.............;+,.................,;................,*,................
..............:+;...............,;,................+:.................
................;+,...........,::,................:+..................
.................,+,...........,.................,+,..................
..................,*:...........................,*:...................
...................,*;...........,,............:*:....................
....................,*:..,,,,,::::,,:,.....,,:;+,.....................
.....................,+;::::,,,.....,::::::::;*.......................
......................,?..,,,:,,,,,,.........+;.......................
......................,?:,,,,,,,::::::::::::.*:.......................
.......................+:,:::::,,,,,,,...,,..+,.......................
................................,,,,,,,......,........................
......................................................................
......................................................................
......................................................................

Movement: On each repetition of the mantra Har, arc the hands from the position, up and back about 12 inches, so they stop in a dead halt, next to each ear. The result will be a quick jerk of the body. The palms will continue to be facing forward. Then quickly resume the original position. Continue in a fast pace, keeping the fingers stiff and separated during the entire movement. Do it so powerfully that you feel yourself lifted with each rise of the hands, and then you feel yourself come down with a jerk on your buttocks.

......................................................................
................................,,:,,,................................
.............................,;+;;;;;++:..............................
............................;+:,......:++,............................
...........................+;...........;*............................
..........................:*............,?,...........................
............,.,+:.........*;.............*:............,..............
...........:?;;+*.,,......*;.............+:........,,.;*;,:,..........
.........+*+**;+*;++,.....;?.............?,.......;;+;++;**:..........
.........:**?+*+***;;......*;...........;+.......+;+;%:?*+*+*.........
..........;+*:;:,:%?*......,*;.........;+.......,???:;;*;%++;.........
..........,*.:;;::%++;.......**,....,:**,.......*+??++:,::;:..........
..........,*.::.;:,:+;......,?+++;;;;;++........;*:.:+,:::*...........
...........;+,:...:;::;;;;;;;:...,,,...++;;:::,,.:*,.,..,+:...........
............*;...**+;:,,,,,,............,,:::;;++;:*;..:*:............
...........,*,...**,............................,;++;..,*.............
...........;+....;*...............................:?+...;;............
..........,*,.....*,...............................:*....+,...........
..........+;......*,...............................+;....:+...........
.........,?,......*,..............................,*,.....*,..........
.........;+......:?,:..........................,,.;+......+:..........
.........*:......+++?..........................++.+;......+:..........
.........*,.....,?:??..........................+%,;;......+,..........
.........*:.....::*;*.........................,*;*,;......*,..........
.........:*,....,+::?.........................:+.++......+;...........
..........;*:,:;+:.,?,........................+;..++:..,+;............
...........,;;:,....?;........................*,...:+++;:.............
....................;*.......................,*......,,...............
....................,?,......................:*.......................
.....................*:......................:+.......................
.....................+;......................:+.......................
.....................+:......................,+.......................
........,,:;;;;;;;;::*:,......................*,,,,:::::::,,..........
......,++;:,,,,,,,,::;;;;;;:,.............,::;*+;;::::::::;;+;,.......
.....,?:........,,,......,,:;;;;:,...,,:;;;::,..............,;*,......
.....++.........:;:;;;;;;::,,,,,:+**;;;:,.....................;*......
.....;+................,,,::;;;;**+:,.........................,?......
..,::;?,.......................,,::;;+;:,....................,+*,,,...
..,,,,;*:............................,,:;;;;:::::::::;;;;:.,;+*;;;:...
.......,++;:,,.............................,::::::::,,,,,+?;:,........
..........,:;;+;;;::,,,,.....,,,,,::::::::::,,...........;*...........
...............,,::;;;;;;;;;;;;::::::::::::;;;++;:,,...,+*,...........
...............................................,,:;;;++;:.............
......................................................................

Eyes: Unspecified.

Music: Tantric Har, or 1 movement per second. Remain silent.

Time: 11 minutes.

Comments/Effects: This meditation is a Sacred Kundalini Kriya. It is called Guidance of the Soul. If perfected, that person shall have power over life and death—not only for himself or herself, but for all that exists. The exercise may become painful. The more you are in pain, the more you must push. A stage will come when there will be no pain. Learn to confront your pain, your calamity, and overcome it. Give power to yourself through this exercise. Make sure that the three fingers remain apart and stiff the entire time.

The Teachings of Yogi Bhajan ©2008

Page 223

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Har Aerobic Kriya p.1

;;;;;;;;;:::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;:::::::::::::::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
::::::::::::::::::::::::::::::::::::;+;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
::::::::::::::::::::::::::::::::::::;++::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
::::::::::::::::::::::::::::::::::::;++;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;
:::::::::::::::::::,:::::::::::::::;++++;::::;;;;;;;;;;;;;;;;;;;;;;;;;
::::::::::::::::,:,,,,:::::::::::::++**++;::::::::;;;;;;;;;;;;;;;;;;;;
::::::::::::::,,,,,,,,,,::::::::::++;;;;++;:::::::::::;:;;;;;;;;;;;;;;
:::::::::::::,,,,,,,,,,,,:::::,:;++;::::;+++:::::::::::;:::;;;;;;;;;;;
:::::::::::,,,,,,,,,,,,,,,::,:;+++;,:::::;+++;:::::::::;:;::;;;::;;;;;
:::::::::,,,,,,,,,,,,,,,,,,,:++++;,:::::::;+++;:::::::::::::;;::::::;;
:::::::,,,,,,,,,,,,,,,,,,,,:++++:,:::::::::;+++;:::::::::::::::::::::;
:::::,,,,,,,,,,,,,,,,,,,,,;++++:,,,,::::::::;+;+;:::::::::::::::::::::
::::,,,,,,,,,,,,,,.,,,,,,:++;+;,,:+****+;:,::++;;;::::::::::::::::::::
::::,,,,,,,,,,,,......,,,;+;+;,:*?********;,::+;;+::::::::::::::::::::
:,:,,,,,,,,,,,........,,,;+;+:.+?*********?;,:++;;::::::::::::::::::::
,,,,,,,,,,,,,,.........,,;;+++.+***++++****+,;*+;;::::::::::::::::::::
,,,,,,,,,,,,,.,.........:+;;+*,;**+;;;;;+**:,+*+;;;:::::::::::::::::::
,,,,,,,,,,,,,...........:+;;+*,:*++?+;+?+++,,**+;;;:::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,.,,.:+;++*:,+;;++;;+;+;,,**+;;;:::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,.:+;++*:,:;;;;;;;;;,,:?*+;;::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,:++++*+,,:++++++;:,,*?++;;::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,:++++*?;,,;+++;+;,,+?*++;;::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,;++++++;:+;++;;;:+*++++;;::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,:;;;+;:;;*+;+;++++;;;;;;:::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,;;;+;:;;:++;+;+;:;;:;;;;:::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,+;;;:;;:::;+;++;::;::;;;:::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,:;;:::;::::;+*;:::::::;;:::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,;;::;;;;:;;;;::;;;::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,::::;;;;;;;;;;;;;;;:::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;;;;;;;;;;:::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;;;;;;;;;::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;;;;;;;;;;;;::;;::::::::::::::::::::::
,,,:,,,,,,,,,,,,,,,,,,,,,,:;;;;;;;;;;;;;;;;;::;;::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,:,:,,,;;:;;;;;;;;;;;;;;::::::::::::::::::::::::::
,,,::,,,,,,,,,,,,,,,::,::,,:;:;;;;;;;;;;;;;;::::::::::::::::::::::::::
,,,:,,,,,,,,,,,,,,,::::::,,:::;;;;;;;;;;;;;;::::::::::::::::::::::::::
,,:::,,,,,,,,,,,,,,::::::,,:::;;;;;;;;;;;;:;::::::::::::::::::::::::::
,,::::,,,,,,,,,,,,:,::::::,::;;;;;:;;::;;:::::::::::::::::::::::::::::
,:::::,,,,,,,,,,,::::::::,:::::::::::::;;;;:::::::::::::::::::::::::::
::::::,,,:,,,,:,,:::::::,,;+??%%%??%%%%%%%%%%%*;,:::::::::::::::::::::
::::::,,,:,:,:::,,::::::,:????%%%%%%%%%%%%?????*:,::::::::::::::::::::
:::::::,,:,:,:::::::::::,+??????????????????????;,::::::::::::::::::::
::::::,,:::::::::::::::,,*??????????????????????+,::::::::::::::::::::
:::::::::::::::::::::::,;*??????????????????????*:,:::::::::::::::::::
::::::::::::::::::::::,,+????????????????????????;,:::::::::::::::::::
::::::::::::::::::::::,:*????????????????????????*::::::::::::::::::::
::::::::::::::::::::::,+?????????????%%??????????*:,::::::::::::::::::
::::::::::::::::::::::,+*???????????*?%?????????**;,::::::::::::::::::
::::::::::::::::::::::,+*???????????::%??????????*;,::::::::::::::::::
::::::::::::::::::::::,;*??????????*,,???????????*:,::::::::::::::::::
::::::::::::::::::::::,:*??????????;,,;??????????*::::::::::::::::::::
:::::::::::::::::::::::,+?????????*,,,,*?????????*,:::::::::::::::::::
:::::::::::::::::::::::,+?????????:,::,:?????????*,,::::::::::::::::::
:::::::::::::::::::::::,+????????*,,:::,*???????**::::::::::::::::::::
:::::::::::::::::::::::,+????????+,::::,+??????**?:,::::::::::::::::::
:::::::::::::::::::::::,+????????;,::::,:??????***:,::::::::::::::::::
:::::::::::::::::::::::,+?*??????:::::::,??????***::::::::::::::::::::
:::::::::::::::::::::::,;?*?????*,::::::,+%?????**::::::::::::::::::::
:::::::::::::::::::::::,;**?????:,::::::,:??????**::::::::::::::::::::
:::::::::::::::::::::::,+??????*,::::::::,?%%???**;,::::::::::::::::::
:::::::::::::::::::::::,*?*??%?*,::::::::,*%%%%??*+,::::::::::::::::::
::::::::::::::::::::::,:*???%%?*,::::::::,;%%%%%???:::::::::::::::::::
::::::::::::::::::::::,;???%%???,::::::::,;%%%%????:,:::::::::::::::::
::::::::::::::::::::::,*??????%?:::::::::,;???%%???+,:::::::::::::::::
::::::::::::::::::::::,??????%%?,::::::::,;?????????::::::::::::::::::
::::::::::::::::::::::,?%???%%%*,::::::::,;%????????;,::::::::::::::::
:::::,,,:,,,,,::::::,,,*%%%%%?%+,,,:::::,,;%%???????*,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,.;%%%?????:,,,,,,,,,,;%%%%%%????;,,,,,,,,,,,,,,,,
,,,:,,,,,,,,,,,,,,,,,,+??%%%???,,,,,,,,,,,:%%%%%%%????,,,:::::::::::::
,::::,:,,,,,,::::::::,;*??%%%%?,::::::::::,+??????????::::::::::::::::
,,,:::::::::::::::::::;+???%%%;:::::::::::::+????????*::::::::::::::::
::::::::::::::::::::::*%%%?%%?;::;;;;;;;;;:::????????;:::::::::::,,,,,
:::::::::::::::::::::;+++????*+::::::::::;::+??%?*+**+::::::::::::,,,,
:::::::::::::::::::;;;;;;;;:::::::::::::::::;;++*;;;;;;::::::::::::,,,
;;;;::::::::::::::::::;;:::::::::::::::::::::::::;;;;:::::::::::::::,,
::;;::;::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::,
,,,,:,:::::::;;;;;;;;;;;;;::::::::::::::::::::::;::;::::::;;;;;::::::,

This set should be done very quickly and in a fluid motion, moving from exercise to exercise with no stopping. When done properly it is a great aerobic workout. Repeat the sequence 5 times.

,.,,,,,,,,,,,..,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,:::::::::::
..,,,,,,,,,...,.,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::
,,,,,,,,,.,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::;;;++;;;::,,,,,,:::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;*************+;:,,:,::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::+?**************;:,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::;::::??????**********+:,,:
,,,,,,,,,.,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::;;:;;:+????????*********:,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::+;;+;;;?%??????????*****;,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::;+:;*+;;+%%?%????????****+,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::;+:;**;;;?S???????????***;,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::;;;;+**;;*%??????????****:,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::;;;;;;;+;+?++????????????***;,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::;;;;;;;++*?*??????????????**:,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::;;;;;;++++*?**??????????????+,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::;;;;;;;+++++***??????????????;,,,,
,,,,,,,,,,,,,,,,,,,,,::,::::::::::;;;;;;;;+++++*%%*?????????????*:,,,,
,,:,,,,,,,,,,,,,,,,::::,:::::::::;;;;;;;;;+++;?%%%?????????????*+,,,,,
,::,,,,,,,,,,,,,,,::;::::::::::;;;;;;;;;;;+;:,?%%%*???????????*?;,,,,,
::::,,,,,,,,,,,,,,:;+:::::::::;;;;;;;;;;;;,,,:?%%%*??????????**?:,,,,,
::::,,,::::,,,,,,,:;;:;;;;:**;;;;;+;;;;;+:,,,:?%%%*?????????**??:,,,,,
::::,++;;++;;;;;;;**+;;:;:++++;;;;;;;;+;:,,,,:?%%%**????????*??*,,,,,,
::::,+*+++++++++***?*+:::;+;;;;;;;+++;;,,,,,,;%%%?*????????????+,,,,,,
:::::+*+++++*+*****+++;:;;;;;;+;+++++;,,,,,,,+%%%?*???????????*+,,,,,,
::::;;+++++*****+**+++*;+;;;;;;+:::::,,,,,,,,;%%%%*??????????**;,,,,,,
::::+++++**********+++*+++;;;;;+;,,,,,,,,,,,,:?%%?*?????????**?;,,,,,,
::::+++************+++*++++++;;;+,,,,,,,,,,,,,*??%**??????*****:,,,,::
:::,;;+************++++++++++;;;+:,,,,,,,,,,,,+????*?????****?*:,,,,,,
::,,,,;+*************++*::++++;;;;,,,,,,,,,,,,;??%?*???????**?*:,,,,,,
:,,,,,,,::;;++***+;;:,::,,;++++;;;,,,,,,,,,,,,;???%?*?????**??+,,,,,,,
:,,,,,,,,,,,,,,,,,,,,,,,,,:+++++;;,,,,,,,,,,,,;?%%%%***???**?*+,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,;++++;+:,,,,,,,,,,,+??%%?***???*?**+,,,::::
,,,,,,,,,:,,,,,,,,,,,,,,,,,;++++++:,,,,,,,,,,,+?%%??**??????**+,::::,:
,,,,,,,,:,,,,,,,,,,,,,,,,,:*++++++;,,,,,,,,,,:??%???**??????**+,,,,,,,
,,,,,,,::,,,,,,,,,,,,,,,,,;*++++++;,,,,,,,,,,:??????**?????***+,,,::::
,,,,,,:,,,,,,,,,,,,,,,,,,,+*+++++++,,,,,,,,,,;??????**??????**+,,,,,,,
..,,.,,....,,......,,,,,,:*+++++++;....,....;????????*??*++++?+,,,,,,,
.........................+*++++++;,,.......;%??%%???????;:;::?+.......
.,......................:*+++++++,,,,,,,.,;%????????????;:+;,**,,,,,,,
.................,,,,,,:+*++++++:,,,,:::;+**??%?%%???*?*::*+,*+,,,,,::
.......,...,,,,::::;;;;+*++++++;:::;++++++++**??????*??*:;??,*+:::::::
..,,,,,,,,::;;;+++++++***+++++;;;;;;;;;;;;;;;;;;;;;;???+:+?%:**:;:::::
,::::::::::::;::;;;;;;;;+++++;;;;;;;::::::::::;;::;*???;:*?S;**:::::::
:::::::::::::::::::::;:;++++;;;;;;;;;;;;;;;;;;;:;+????*:+*%S;;*:::::::
;:::::::::;;;;;;;++++++++++;;;;;;;;;;;;;;;;;;;;;*????*;;**%S;;+::;;;;;
:;;;;;::::;;+;++++++++++++;;;;;;;;;;;;;;;;;;+++*?????;:;**?%;*;;;;;;;;
,,,:+;:,;;:::;;:::;;;;;;;;;:::::::::::;;;++++++;++*?+::++*?+;*;;;;;;;;
....,,,,,,,,:::::::::::;;;;+;;;:::::::::;++;;;;;;;;+++++++*+;+;;;;;;:;
......,,,,....,,,,,:::,,,,,,,,:::::::::;:::::::;::::::;;;:::::::::::::
.,....,,,.,......................,,,,,,::,:::::::::::,,,,,,,,,..,,,,,,

1) Standing with feet comfortably apart, clap your hands over your head 8 times. Each time you clap, chant Har with the tip of your tongue.

2) Bend over from the hips. Slap the ground hard with the hands 8 times. With each pat, chant Har with the tip of your tongue.

3) Stand up straight up with arms out to the sides parallel to the ground. Raise and lower the arms, patting the air, one foot up and one foot below the shoulder height, as you chant Har with the tip of the tongue. 8 times.

.....,,,,::::::::::,,,,,,,,,,,,,:++*+;::::::;;;;;;;;;;;;;;;;;;;;;;;;;;
.....,,,,,::::::::,,,,,,,,..,,,;***???+::::::::::;;;;;;;;;;;;;;;;;;;;;
.....,,,,,,,:::,:,,,,,,,,....,,+*++**??::::::::::::;;;;;;;;;;;;;;;;;;;
....,,,,,,,,:::,,,,,,,,,,....,,;**++***:::::::::::::;;;;;;;;;;;;;;;;;;
,..,,,,,,,,:::,,,,,,,,,,,,,,,,,:+*++*+;:::::::::::::::::;;;;;;;;;;;;;;
,,,,,,,,,,,:::,,,,,,,,,,,,,,,,,,:++++;:::::::::::::::::::::::;;;;;;;;;
,,,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,++++:::::::::::::::::::::::::::::;;;;
,,,,,:,,,,,::,,,,,,,,,,,,,,,,,,,:++++;::::::::::::::::::::::::::::::::
,,,,,,,,,,::,,,,,,,,,,,,,,,:;;:;;;+;;+;;;;;;;:::::::::::::::::::::::::
,,,,,,,,,,::,,,,,,,,,,,:;;;;;;;;+;;++;;;;;;;++;;;;::::::::::::::::::::
,,,,:,,,,,::,,,,,:::;;++**;;;;:;;;;;;;;;;;;+*+++++;;;;;;::::::::::::::
,,,,:,,,,,::::;;;++++++++;;::;;;;;;;;;;;;::::;;;;;;;;;+++;;;;:::::::::
,,,,:,::;;;+++++;;:::,,,,,,,:;;++;;;;;;;;::::::::::::::;;;;+++;;;:::::
:::;;;;;;;;::,,,,,,,,,,,,,,,:;++;;;;;;;;;:::::::::::::::::::::;;;;;;;:
::::::,,:::,,,,,:,,,,,,,,,,,:+;;;;;;;;;;;:::::::::::::::::::::::::::::
::,::,:::::,,,,,::,,,,,,:,:::;;;;;;;;;;;;:::::::::::::::::::::::::::::
:::::::::::,,,,::::,,,,,:::::;;;;;;;;;;;;:::::::::::::::::::::::::::::
:::::::::::,,,,::::,::::::::;;;;;;;;;;;;;:::::::::::::::::::::::::::::

4) Still standing, jump and criss-cross the arms and legs chanting Har, both as the arms and legs cross and when they are out at the sides for a total of 8 chants of Har.

,,..,,::::::::::::,,,,,,,,,,,,,,::;;;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,.,,,:,,::::::::,,,,,,,,...,,,:++****;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,:,,,:::::::,,,,,,,.....,,;*+++***:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,::,,,::::,,,,,,,,,,....,,,;+++++++::::;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,:,,,,::::,,,,,,,,,,,,,,,,,:++++++;::::::;:;;;;;;;;;;;;;;;;;;;;;;;
,,,,:::,,,:::,,,,,,,,,,,,,,,,,,,:++++;::::::::::;;;;;;;;;;;;;;;;;;;;;;
,,,,::,,,,:::,,,,,,,,,,,,,,,,,,,,++++::::::::::::::;;;:;;;;;;;;;;;;;;;
::;;;;;;;;;::::::::,,,,,,::::::::++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,:::;;;;;+++++++++++++++;;;;;;+;++++;;;;;;++++++++++++++++++;;+;;;;;
::,::,,,,::::::::::;;;+++++;;;;;+++++;;;;;;++++++;;;;;;;;;;;;;;;;;;;;;
::::::,,::::,,,,,,,,,,,::::;;;;;;;;;;;;;;;;;::::::::::::::::::::;;;;;;
::::::::::::,,,,,,,,,,,,,,,,:;;;;;;;;;;;;;:::::::::::::::::::::;;;;;;;
:::::::::::,,,,,:,,,,,,,,,,,:;;++;;;;;;;;::::::::::::::::::::::::;;;;;
:::::::::::,,,,:::,,,,:::::::;;;;;;;;;;;;::::::::::::::::::::::::;;;;;
:::::::::::,,,:::::::::::::::;;;;;;;;;;;;::::::::::::::::::::::::;;;;;
:::::::::::,,::::::::::::::::;;;;;;;;;;;;::::::::::::::::::::::::;;;;;
:::::::::::::::::::::::::::::;;;;;;;;;;;;:::::::::::::::::::::::;;;;;;
::::::::::::::::::::::::::::;;;;;;;;;;;;;;::::::::::::::::::::::;;;;;;
::::::;::::::::::::::::::::;************++:::::::::::::::::::::;;;;;;;
:;:::;;::::::::::::::::::::+????%%%%%%%%??;:::::::::::::::::::::;;;;;;
;;;::;::::::::::::::::::::;??????%%%%?????*::::::::::::::::::;;;;;;;;;
;;;:;;::::::::::::::::::::*?????%%%%%??????;::::::::::::::::::;;;;;;;;
;;;;;;:::::::::::::::::::;??????%%??%??????+:::::::::::::::::;;;;;;;;;

,,,,,,,,,,..,,,,,,,,,::::::::::::::::::::::;;::;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,....,,,,,,,,:::::::,::;++++;;::::::::::;;;;:;;;;;;;;;;;;;;;;;
,,,,,,,,.......,,,,,,,::::::;+*********+:::::::::;;::::::;;;;;;;;;;;;;
,,,,,,,.........,,,,,,:::,:+**+**********;:::::::::::::::::;;;;;;;;;;;
,,,,,,,.........,,,,,,:::,;*+*************:::::::;:::::::::::;;;;;;;;;
,,,,.,,.,.......,,,,,,,::,;****++;++******;::::::::::::::::::;;;;;;;;;
,,,,,,,,...,.,.,,,,,,,,,,,:*+*+;;;;;;+****:::::::::::::::::::::;::::;;
,,,,,,,,,,,,,,.,,,,,,,,,,,:**++**+;+**+**+::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,+*;+??+;+?*++*;::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,::,:+;;++;;;++;;*:::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,;;;;;+++;;;;;:::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,:,,,;+++++++++;::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,:,,,:++++++++;:::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,++++++++;:::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+++++++++:::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,:::,,,,,:;+++++++++;;;;;;;+;;;;:::::::::::::::::::
,,,,,,,,,,,,,,,,,:;;;;;;;:;;+++;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::
,,,,,,,,,,,,,,,,:;;;;;;;;;;;;;;;::;;;;;;;;;;;;;;;;;+::::::::::::::::::
,,,,,,,,,,,,,,,,:+;;;++++++;;;;;;++;;;;;;;+;;;;;;;;;::::::::::::::::::
,,,,,,,,,,,,,,,,:+;;;;;;;;;;+;;;++++++;;;+++;;;;;;+;::::::::::::::::::
,,,,,,,,,,,,,,,,,*;;;;;;;;;;;;;;;;;++;;;;;+++;;;+;?*::::::::::::::::::
,,,,,,,,,,,,,,,,;?*+;;;;+++;;;;;;;;;;;;;;;;;+++;;;;;::::::::::::::::::
,,,,,,,,,,,,,,,,:;:;+;;;++++++;;;;;;;;;;+++++++;;:::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,:+:::;;;;++++++++;;;;+;;;;::;;:::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,:;:::;;;;;;;;;;;;;;;;;;;;;::;::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,:;:;;;;;;;;;;;;;;;;;;;;;;::;::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,:;:;;;;;;;;;;;;;;;;;;;;;;;:;::::::::::::::::::::::
,,,,,,,,,,,,,,,:,::,:;:;;;;;;;;;;;;;;;;;;;;;;;:;::::::::::::::::::::::
,,,,,,,,,,,,,,:,:::,:;:;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::
,,,,,,,,,,,,:::::,:::;:;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::
,,,,,,,,,,,,,,::::::,:;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::
,,,,,,,,,,,,,:::::::,:;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::
,,,,,:,:,::,,:::::::,:;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::
,,,,,,,,:,:,,:::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::
:,,,:,::,,::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::
,,,,,::::,:::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;:;:::::::::::::::::::::
,,,:,::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;:::;:;:::::::::::::::::::::
,,:::::::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::
::,::::::::::::::::***************????%%%%%%%%%%;:::::::::::::::::::::
:::::::::::::::::,;???????%%%%%%%%%%%%%%%%%%????+,::::::::::::::::::::
:::::::::::::::::,;?*???????????????????????????*:::::::::::::::::::::
:::::::::::::::::,+*??????????%%?%%?%???%???????*:::::::::::::::::::::
::::::::::::::::::*????????????%?%??????????????*:::::::::::::::::::::
::::::::::::::::::*????????%%%?%%%%%%%%?????????*:::::::::::::::::::::
::::::::::::::::::*?????????%%%%%%%%%???????????*:::::::::::::::::::::
::::::::::::::::::*???????????%%S%%?????????????+:::::::::::::::::::::
::::::::::::::::::*????????????%S%??????????????+,::::::::::::::::::::
::::::::::::::::::;???????????%%%??????????????*;:::::::::::::::::::::
:::::::::::::::::::+?????????%%S%??????????????*::::::::::::::::::::::
::::::::::::::::::::*???????%%%S???????????????;::::::::::::::::::::::
:::::::::::::::::::,;?????%%%%%S??????????????*:::::::::::::::::::::::
::::::::::::::::::::,+????%%%%SS?????????????*::::::::::::::::::::::::
::::::::::::::::::::::*???%%%%%S?????????????+::::::::::::::::::::::::
:::::::::::::::::::::,;???%%%%SS????????????*:::::::::::::::::::::::::
:::::::::::::::::::::::*??%%%%S%????????????;:::::::::::::::::::::::::
:::::::::::::::::::::::;??%%%%S????????????+::::::::::::::::::::::::::
:::::::::::::::::::::::,*?%%%%%???????????*:::::::::::::::::::::::::::
:::::::::::::::::::::::::??%%%%???????????+:::::::::::::::::::::::::::
:::::::::::::::::::::::::+??%%???????????*;:::::::::::::::::::::::::::
::::::::::::::::::::::::::*?%%*?????????*+::::::::::::::::::::::::::::
::::::::::::::::::::::::::;?????????%??**:::::::::::::::::::::::::::::
:::::::::::::::::::::::::::*???????????*;:::::::::::::::::::::::::::::
:::::::::::::::::::::::::::;???????????+,:::::::::::::::::::::::::::::
::::::::::::::::::::::::::::??????????*+,:::::::::::::::::::::::::::::
:::::::::::::::::::::::::::+??????????*?;,::::::::::::::::::::::::::::
:::::::::::::::::::::::::,;%?????????*???:::::::::::::::::::::::::::::
::::::::::::::::::::::::::????????????%%?+,:::::::::::::::::::::::::::
::::::::::::::::::::::::,;????????????%???::::::::::::::::::::::::::::
:::::::::::::::::::::::::*????????????????*,::::::::::::::::::::::::::
:,::::::::::::::::::::,,+??????%???????????;:::::::::::::::::::,,,,:::
,,,,,,,,,,,,,,,,,,,,,,,+?????????????%%????*,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,+%??????????%%????????;,,,,,,,,,,,,,,,,,,,,,:,::
,,,,,,,,,,,,,,,,,,,,,+%??????????%%?*%??????*,::::::::::::::::::::::,:
,,,,,,,::::::::,,,,,:?%???????%%%%?;?%%??????;,::,,:::::::::::;;;;;:::
:::::::::::::::::::,*%%?????%%%%%?*:%%%%%%???*::::::::::::::::::::;;;:
:;;;;;;;;;;;;;;;::::?%????%%%%%?%*,+%%%%%%%%%?:::::;;;;;:;:::::;:::;;;
::::::::;;::::;:;;:;%??%%%%%%???%;,%SSS%%%%%%?;::;;;:;:;;:::;;;:::::;;
;;::;;;:;;;;;;:::::;?????%%????%?::?%%??*+***+;;;;;;;;;;;:::;;;;;;;;;:
::;::;;;;;;;;;;;;::+???????%%%%%*:;+****+;;;;;;;;;;;;;;;;;;;;;;:::::;;
::::::::::::;;;;;;:+?????????%%%+:;;++++;;;;;;;;;;;;;;;;;;::::::::::::
:::::::::::::::::::;*?%%**?????%;::;;;;;;;;;;;::::::::::::::::::::::::
;;;;;:::::::::::;+;::;;+;;+++***+;;;:::::::;::;:::;;;;;;;;;;;;;;;;::::
::::;;;;;;;;;;;;++;;;;;:;;;;:::::::;;:;;;;;:;;;;;;;;;;;;;::::::;;;;;;;
,,,,,:::::::::::,,,:::::;;;;:;;;;;;;;;;;;;;;;:::::::::::,:,,,:,,::::::

The Teachings of Yogi Bhajan ©2008

Page 224

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Har Aerobic Kriya p.2

,,,,,,:::,,,,,,,,,,,,,,,,,,,:::::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;
:,,,,::::,,,,,,,,,,,,,,,,,,,:::::;;+++;::::::::::::::;;;;;;;;;;;;;;;;;
:,,,,:::,,,,,,,,,,,,,,,,,,,,::::;*****+;;::::::::::::::::;;;;;;;;;;;;;
:,,,::::,,,,,,,,,,,,,,,,,,,::::+*******+++:::::::::::::::::::::;;;;:;;
:,,,::::,,,,,,,,,,,,,,,,,,:::::++*******+:::::::::::::::::::::::::::::
:,,,:::,,,,,,,,,,,,,,,,,:::::::++;+****;::::::::::::::::::::::::::::::
:,,::::,,,,,,,,,,,,,,,,:::::::;+;+;;++*:::::::::::::::::::::::::::::::
:,:;;;:,,,,,,,,,,,,,::,:::::::,;+++++;+;::::::::::::::::::::::::::::::
:,:++;;:::::::::::,,::,:::::::::;:+*+;;;;:::::::::::::::::::::::::::::
:::;;;;+++++;;;;;;;;;;;;;;;;;;;;;+;++;;;;;;;+;;;;;;;;;;;::::::::::::::
::::::,,:::;;;;;;;++++++++*;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::
::::::,,,,,:::::,:::::;;;;;+;;;;;+;;;;;;;+++++++;;;;;;;;;:::::::::::::
::::::,:::::::::::::::::::::;;;;;;;;;;;;;;++;:::::::::::::::::::::::::
::::::::::::::::::::::::::::::;;;;;;;;;;;;;;::::::::::::::::::::::::::
::::::::::::::::::::::::::::::;++++;;;;+;;;:::::::::::::::::::::::::::
::::::::::::::::::::::::::::::;;;;;;;;;;;;;:::::::::::::::::::::::::::
::::::::::::::::::::::::::::::;;;;;;;;+;;;;:::::::::::::::::::::::::::
::::::::::::::::::::::::::::::;;;;;;;;;;;;;:::::::::::::::::::::::::::
::::::::::::::::::::::::::::::;;;;;;;;;;;;;:::::::::::::::::::::::::::
::::::::::::::::::::::::::::::;;;;;;;;;;;;;;::::::::::::::::::::::::::
:::::::::::::::::::::::::::::++;;;;;;;;;;:;+;:::::::::::::::::::::::::
:::::::::::::::::::::::::;;++?%?????????????*;::::::::::::::::::::::::
::::::::::::::::::::;+**????%?%%%%%%%%%%%%%???*;::::::::::::::::::::::
::::::::::::::::;+*???????????%%%%%%%%%%%%%????*;:::::::::::::::::::::
::::::::::::::+?????????%%%%%%%%%%%??%%%%%%%?????;::::::::::::::::::::
:::::::::::::;???%%%%%%%%%%%??**++;;;;+*?%%%%%????;:::::::::::::::::::
::::::::::::::?%%%%%??**+;;;;:::::::::::;*?%%%%????+::::::::::::::::::
::::::::::::::??%%%%+::::::::::::::::::::::;*?%%????*;::::::::::::::::
::::::::::::::????%%*::::::::::::::::::::::::;*?%?????*;:::::::::::::;
::::::::::::::?%??%%*::::::::::::::::::::::::::;*?%%%???*+:::::::::;;;
::::::::::::::?%%??%?::::::::::::::::::::::::::::;*%%%????*+::::::::::
,,,,,,,,,,,,,:??%??%%:,,,,,,,,:,,::::::::::::::::,,;?%%%%???*;,,::::::
::::::::::::,;%?%%?%%+,::::::::::::::::::::::::::::,:+?%%%%%%?::::::::
::::::::::::,+%???%%%?::::::::::::::::::::::::::::::::;*%%%%%%+;;:::::
:::::::::::::;???%%%%?;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::+%%%%%?;+;::::
::::::::::::;;;+++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;?%%%?**;+:::
::::::::::::;;;::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+?%%?++;;;::
:::::::::::::;;;;;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;;;;;;;;:;::;++++;;;;:,
:::::::::::::::::;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::
::::::::::::::::::::::::::::::::::::;;;;;;;;;:::::::::::::::::::::::::

5) Come into Archer Pose with the right leg forward, left leg back. Bend the right knee, extending in and out of the full stretch of the position, chanting Har each time you bend forward. 8 times. Switch sides, with the left leg extended forward chanting Har each time you bend forward. 8 times.

6) Repeat criss-cross jumping as in exercise #4.

7) Stretch the arms over the head. Arch the back as you bend backwards, chanting Har each time you bend back. 8 times.

;::::::::::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
:::::::::::::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
::::::::::::::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;
:::::::::::::::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;++++;;;;;;;;;
:::::::::::,,,,:::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;++++;;;;;;;;;;;
:::::::::,,,,,,,::::::::::::::::;;;;;;;;;;;;;;;;;;;;;+++;;;;;;;;;;;;;;
::::::::,,,,,,,,,::::::::::::::::;:;;;;;;;;;;;;;;;;+++++++;;;;;;;;;;;;
::::::,,,,,,,,,,,,:::::::::::::::::;;;;;;;;;;;;:;;+++;;;;;;;;;;;;;;;;;
:::::,,,,,,,,,,,,,:::::::::::::::::;;;;;;;;;::;;+*++;;:;;;;;;;;;;;;;;;
:::,,,,,,,,,,,,,,,,:::::::::::::::::;;;;;:::;;++*++;;;;;;;;;;;;;;;;;;;
:,,,,,,,,,,,,,,,,,,:::::::::::::::::::::::;;++*+++;:;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,::::::::::::::::::::;;;+***+++;:;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,,::::::::::::+++;+***++****+;::;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,,::::::::::++++++*?*++++++*;:::;:;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,,:::::::::++;+++*?*;+++;;+*+::::::;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,::::::::::;++*++?*;+++;;**+++;:::;;;;;;;:;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,:::::::::::++++**;+++;+*****+;:::::::::::;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,::::::::::;+++*+;;++;+??**?*+::::::::::::::::::::;;
,,,,,,,,,,,,,,,,,,,::::::::::+++++;;+++;???*+?+::::::::::::::::::;;;::
,,,,,,,,,,,,,,,,,,,:::::::;;+++;;;;+++;+*???**::::::::::::::::::::::::
:,,,,,,:,,,,,,,,,,,::::;;;;+++;;;+++++::::;;;:::::::::::::::::::::::::
,,,,,,,,,,,,,,,:,,:;;;;;+++;;*++++++;:::::::::::::::::::::::::::::::::
,,,,,,,,:,,,,,::,,;;;;;++;;;;+++;;;;;:::::::::::::::::::::::::::::::::
,,,,,,,:::,,,:::,:;;;;;;;;;+++;;;;;;+:::::::::::::::::::::::::::::::::
:,,,,,,:::::::::::;;+;;;;+++++;;;+;;::::::::::::::::::::::::::::::::::
:,,,,,:::::::::::;;;+;;+++++;;;;;*;:::::::::::::::::::::::::::::::::::
:,,,,:::::::::::;;;+;+;+;+;;;;;;::::::::::::::::::::::::::::::::::::::
:::,,::::::::::;;;;+;++++;;;;;::::::::::::::::::::::::::::::::::::::::
:::::::::::::::;;;;+;;++++;;;:::::::::::::::::::::::::::::::::::::::::
::::::::::::::;;;;:;+++++;;;::::::::::::::::::::::::::::::::::::::::::
::::::::::::::;+;;;;;+;+;;;:::::::::::::::::::::::::::::::::::::::::::
:::::::::::::;;+;;;;;++;;;;:::::::::::::::::::::::::::::::::::::::::::
::::::::::::::++;:;;;;;;;;;:::::::::::::::::::::::::::::::::::::::::::
:::::::::::::,*??*++++;;;;;:::::::::::::::::::::::::::::::::::::::::::
:::::::::::::,+??%%%%%%???*+::::::::::::::::::::::::::::::::::::::::::
:::::::::::::,;???%%%%?????*;:::::::::::::::::::::::::::::::::::::::::
::::::::::::::;???%%%%%%?????+::::::::::::::::::::::::::::::::::::::::
:::::::::::::::*??%%%%%%%%????+:::::::::::::::::::::::::::::::::::::::
:::::::::::::::+??%%%%%%%%????*:::::::::::::::::::::::::::::::::::::::
:::::::::::::::;??%%%%%%%%%???*:::::::::::::::::::::::::::::::::::::::
:::::::::::::::;?%%%%%%%%%%???+:::::::::::::::::::::::::::::::::::::::
:::::::::::::::+%%%%%%%%%%%??*::::::::::::::::::::::::::::::::::::::::
:::::::::::::::*%%%%%%%%%%%??:::::::::::::::::::::::::::::::::::::::::
:::::::::::::::+%%%%%%%%%%??*:::::::::::::::::::::::::::::::::::::::::
::::::::::::::::?%%%%%%%%%%?*:::::::::::::::::::::::::::::::::::::::::
::::::::::::::::*%%%%%%%%%%?*:::::::::::::::::::::::::::::::::::::::::
:::::::::::::::::?%%%%%%%%%?*:::::::::::::::::::::::::::::::::::::::::
:::::::::::::::::+%%%%%%%%%?+:::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::?%%%%%%%%?*:::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::*%%%%%%%%??:::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::+%%%%%%%%??+::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::;%%%%%%%%%??;:::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::?%%%%%%%???*:::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::;%%%%%%%%???+::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::+%%%%%%%%%??;:::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::+%%%%%%%%??*:::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::+%%%%%%%%??;::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::+%%%%%%%??*::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::*%%%%%%%??::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,+%%%%%?%??;,::::::::::::::::::::::::::::::::::
,::,,,,,,,,::::::::::::,;%%+;;:?%?*,::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::,:?%*:;:*%??:::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::,*%?;+:+%??;,:::::::::::::::::::::::::::::::::
::::::::::::::::::::::::,+%%;+;:%%?*::::::::::::::::::;;;;;;::::::::::
::::::::::;;;;;;;;;;;;:::?%%*+;:?%??;::;;;;;;;;;;;;;;;;;;;;;;:::::::::
:::;;;;;;;;;;;;;;;;;;;;;*%%S%++:+%?+::;;;;;;;;;;;;;;;;;::::::;;:::::::
::::;:::;;;;;;;;;;;;++++?%SSS+;:*%%*:;;;;;;;;;;:::::::::::::::;;::::::
;:::::::::::::::;;;;+++++*%%?;+:*%*+;;;;;;;;;::;;:::::::::::::::::::::

8) Repeat criss-cross jumping as in exercise #4.

9) With the arms straight up over the head, bend to the left 4 times and bend to the right 4 times, chanting Har each time you bend. Keep the arms close to the head.

,,,,,,,,,,:::::::::::::::::::::::::::::::::::::::::::::;::;:;:::;;;;;;
,,,,,,,,,,,,:::::::::::::::::::::::::::::::::::::::::::::::::::::;;;:;
,,,,,,,,,,,,,,:::::::::::::::::::::::::::::;;;;;;;;;:::::::::::::::;::
,,,,,,,,,,,:,,,,::::::::::::::::::::::::;;;;;;;;;;;;::::::::::::::::::
,,,,,,,,,,,,,,,,,:::::::::::::::::::;;;;;;;;+;;;;;::::::::::::::::::::
,,,,,,,,,,,,,,,,,,:::::::::::::::;;+;;;;;;::::::::::::::::::::::::::::
.....,,,,,,,,,,,,,::::::::::::;;++;;;;;:::::::::::::::::::::::::::::::
......,,,,,,,,,,,,::::::::,:;+;;+;;;::::::::::::::::::::::::::::::::::
.......,,,,,,,,,,,,:::::,:;++;;;;:::::::::::::::::::::::::::::::::::::
........,,,,,,,,,,,:::,,:;++;;;:::::::::::::::::::::::::::::::::::::::
........,,,,,,,,,,,,,,:;;+;;;:,:::::::::::::::::::::::::::::::::::::::
........,,,,,,,,,,,,:;;;;;;;:,::::::::::::::::::::::::::::::::::::::::
........,,,,,,,,,,,:;;;;;;;:::::::,:::,,::::::::::::::::::::::::::::::
.........,,,,,,,,,;;;;;;;:,,:::,,:++*++;::::::::::::::::::::::::::::::
.........,,,,,,,:;;;;;;;:,,::,,;+********+::::::::::::::::::::::::::::
........,,,,,,,:;;+++;;,,,,,,:+**+++***++++:::::::::::::::::::::::::::
.........,,,,,:;;+++;;,,,,,,;;;;;+*+;;;;+++;,:::::::::::::::::::::::::
........,,,,,:;;+++;;;,,,,::;;;::+*+;::;+++:,:::::::::::::::::::::::::
......,,,,,,;;;;;;;;;+,,::;;;;+;+;:;*+;+*+;,:::::::::::::::::::+;:::::
....,,,,,,,:+;;;;;::;++**;+;;;+++;:+?***+:,,::::::::::::::::::;;::::::
,.,,,,,,,,,;;;:::::;;:+*+**++++++;;:;;;:,,:::::::::::::::;;;;:::::::::
,,,,,,,,,,;;::::::::::;+*?***+;::::,,,,,,,,:::::::::;;;:::::::::::::::
,,,,,,,,,:;::::::::::::;;;;++:::::::::::;;;;;;;;;;:::;;;::::::::::::::
,,,,,,,,:;:::::;;;:::::;;;;+::+;;;;;;;;;;;;::::;;;;;;::::,,:::::::::::
,,,,,,,:::::::;;;;;;;;;;;;::::;:;:;;;;;;;;;;;;:::::,,,::::::::::::::::
,,,,,,,:::::;::;+;;;;;;;;::::::::;;++;;;;;;::,,,,:::::::::::::::::::::
,,,,,,,::::;;;:::;;;;;;::::::::::;;;;;::::,,,:::::::::::::::::::::::::
,,,,,,:::;:;;:;;::;;;;;;;;:::::;:::,,,,,,:::::::::::::::::::::::::::::
,,,,,,::;;:;;:;;;:::;;;;;;;;:::::,::::::::::::::::::::::::::::::::::::
,,,,,,:;;:::;::;;;::;::;;;;::::::::::::::::::::::::::::,::::::::::::::
,,,,,:;;;:::;;;;;;;:;;:::+;:,,:::::::::::::::::::::::::,,::::::,::::::
,,,,::;::;::;;;;;;;;:::::+:,,::::::::::::::::::,,::,,::,,:::::::::::::
,,::::::::;;:;;;:;;;;;:::;:,:::::::::::::::::::::::::,,,,,:::,:,::::::
,:;;;;::::::::;;;::;;;;:::,,,:::::::::::::::::,,::::,,,::,:,:::,::::::
,,,,;?*+;::::::;;;:;;;;;::,,,::::::,::::::::::,,::::,::,:,::,:::::,,::
,,,,+??%%%?*+;:,:;::;;;;:::,,:::::::::::::::::::,,,:,:,,,:,,:,::::::::
,,,:**????%%%%?*+;;:::::::::,,::::::::::::::::::,,,,,:,,:,,:,,,:::::::
,,,+**?????????????*++;;;;;:,,,:::,,::::::,::::::,:,::,,,,:,,,,:::::::
,,:**??????????????????????;,,,:::,,::::::,,::::::,,,,,:,,,,:::,::,:::

Yogi Bhajan • July 14 & 16, 1985

The Teachings of Yogi Bhajan ©2008

Page 225

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Hast Kriya: Earth to Heavan

;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;:,,::::::;;;;;;;;:;;:::::::::::;::::;++++++;;;;++;;;;;;;;;;;;;;;;;;
;;;;::,,,,,,:::::::::+**++;:::::::+,,,,,,:::;;;;;::;*?*+;:::;;;;;;;;;;
;;;++;;:::::::;;;;;+++*?%%%%?%?*:,,,,,,,,,,,,,;++;:;*;:::::::::::;++;;
;;;+**??+::;;;;;;;;;;;;;++++**+:,,,,,,,,,,,,,..,:;;;::::::::::;;++*+;;
;;;;+??%%*;;;;;;;;::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,:::;:;;;;;+?%??+;;;
;;;;;+?%?%+:::::::,,,,,,,,,,,,,::::::::,,,,,,,,,,,,,,:;;;;;;+??%?+;;;;
:::::::+?%??+:::,,,,,,,,,,,,,:::,,,,,:::::,,,,,,,,,,,::;;:;?%%%*;:::::
:,::::::+%%%%%+:,,,,,,,,,,,::,,,,,,,,,,,,,:,,,,,,,,,,:,,,;?%%%+,,,,,,,
::,:,::::;?%%%S?+:,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,:,,,,,,;?%%%%;,,,,,,,,
:,,,::::::;*%%%%%?+:::::::;???%???%????????:,:,:,,,,:;?%S%%?:,,,,,,,,,
:,,,::::::::+%%%%%%?+::::::?S%%%%%%%%%%%%%*,,,,:,,,;%%%%%%*:,,,,,,,,,,
,,,,,,:::::::+?%%%%%%?;::::+%%%%%%%%%%%%%%+,,,,,,,;%%%%%%*,,,,,,,,,,,,
,,,,,,,::::::::*%%%%%%%?;::*%%%%%%%%%%%%%%*,,,,:+?%%%%%?;,,,,,,,,,,,,,
,,,,,,,,,:::::::;?%%%%%S%?*%%%%%%%%%%%%%%%%;,;?%S%%%%?+,,,,,,,,,,,,,,,
,,,,,,,,,:::::::,:+%%%%%%SS%%%%%%%%%%%%%%%%?*%%%%%%?+,,,,,,,,,,,,,,,,,
,,,,,,,,,:::,,,,,,,;?%%%%%%%%%%%%%%%%%%%%%%%%%%%%%*:,,,,,,,,,,,,,,,,,,
,,,,,,,,,,:,,,,,,,,,:?%%%%%%%%%%%%%%%%%%%%%%%%%%%;,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,:,,,,,,,,,,:*%%%%%%%%%%%%%%%%%%%%%%%%?;,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,;?%%%%%%%%%%%%%%%%%%%%?+:,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,:+?%%%%SSSSS%%%%?*+:,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;+%#SSS#S*+;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,?#S%%SS+.,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:%%%%%?%?,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+%%??%*::,,,,,,,,,..,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,:*?*;,.,,,,...................,.,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,..,....,,,..........................,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,.,,,......................................
,,,,,,,,,,,,,,,,,,.,,,,,,.,,..,,......................................
,,,,,,,,,,,,,,,,,,.,,,,,,.,,.,,.......................................

Posture: Sit in Easy Pose. Extend your Jupiter (index) finger on both hands. Lock the other fingers down with your thumbs.

Music & Movement: Time your movements with the tape Sat Nam Wahe Guru #2 by Jagjit Singh.

Touch your Jupiter fingers to the floor on either side of you when the ragi chants Sat. Touch your Jupiter fingers together over the top of your head when the ragi chants Nam. Touch your Jupiter fingers to the floor on either side of you when the ragi chants Sat. Touch your Jupiter fingers together over the top of your head when the ragi chants Nam. Touch your Jupiter fingers to the floor on either side of you when the ragi chants Wah-hay. Touch your Jupiter fingers together over the top of your head when the ragi chants Guroo. Touch your Jupiter fingers to the floor on either side of you when the ragi chants Wah-hay. Touch your Jupiter fingers together over the top of your head when the ragi chants Guroo.

::;;;:;;;;;;:;;::;:::::::::::::::::;;:;;+++++;;;;;;;;;;;;;;:::::::::::
,,,,,,,::::::::::;;;::,,,,,,,,,,,:+:,,,:;;+*????*+;;;::;+;;+**++;;;;;;
,,,,,,,,,,,,::::;?%%%%?*+;;;;:;;:;*;;;;;;;;::;;+??*+++;:;?SS?*;:::::::
,,,,,,,::::::;;;+;+?%%%%%%%%%%%;,,,,,::::::;;;;:;*%%?*+;;??;:,,,,,,,,,
,,,,:::::::::::;;++;++*???%%%?:,,,,,,,,,,,,,,,,,::;*?*++;;:,,::,,,,,,,
;:,,,,,,,,,,::::;++++++++++;;;::::,,::::::::::,,,,,,:;+;::,,,,,,,,,,,,
;;:,,,,,,,,::;;;;;;;::::::::::,,,:::,,,,,::::;;::::::::;;;:,,,,,,:::::
:::,,,,,,:;;;;;;;;;;;:::::::::,,:;;;;;;:,,,,,,:::::::::::;;;::::::::::
,,:,,,,,,::::::::::::::::,,,,::;;;::::;;;;:,,,,,,,,,,:::::::::::::::::
,,:::,:::,,,:::::::,,,,,,::::::::::::::,:::::,,,,,,::::::::,,,,,,,,,,,
,,::::,::,,,,,,,,,,,,,,:::::,,,,,,,,,,,,,,,,:::,,,,::::,,,,,,,,,,,,,,,
,,,:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,::::::::::::::::,,,;++++*+++**+++;;;;;;;;:,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,::::::::::::::::::?SSSSSSSSSSSSSSSSSSS%*:,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,::,,,,::::::::::::+%%SSSSSSSSSSSSSSS%S%;,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,:::+%%SSSSSSSSSSSSSSSS%%?,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,::*%%SSSSSSSSSSSS%%%%%%%:,:,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,::?%SSSSSSSSSSS%SS%%%%%%:,:,,:,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,:;%%SSSSSSSSSS%SSSS%%%%%;::,,:,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,:*%%%SSSSSSSSSSS%SS%%%%%+,:,,:,,,,,,,,,,,,,,,,,,
,,,,,.,,,,,,..,,,,,,,,;?%%%SSS%%%%%%%%%%%%%%%%?::,,:,,,,,,,,,,,,,,,,,,
,,,,,....,.,..,..,,,,:*%%%SSS%%%%%%%%%%%%%%%%%%;,,,:,,,,,,,,,,,,,,,,,,
.,,,..........,,,,,,,:%%%%SS%%%%%%%%%%%%%%%%%%%?:,,,,,,,,,,,,,,,,,,,,,
..,,...........,,,,,,*SS%%SS%%%%%%%S%%%%%%%%%%%%*,,,,,,,,,,,,,,,,,,,,,
.,.............,,,,,*SSSS%%%%%%SSSS%%%%%%%%%%%%%%?:,,,,,,,,,,,,,,,,,,,
................,,,+%SSS%%S%SSSSSSSSS%%%%%%%%S%%%S?;,,,,,,,,,,,,,,,,,,
...............,,,+%%SSSS%SSSSSSSSSSSSS%%S%%%SSS%SS%*,,,,,,,,,,,,,,,,,
..............,,,*%%SSSSS%SSSSS#######SSSS%%%%SS%SSSS?;,,,,,,,,,,,,,,,
.............,,,*%%%SSSSSSSS%?S##SSSS##+;+??%%SSSSSSSS%*,,,,,,,,,,,,,,
.............,:*%%SS%%SSS%*+::%##S%%SS#*.,,,:+?%SSSSSSSS*,,,,,,,,,,...
.............,*%SSSSS%%?;:,,,;SS%%%%??%?,,,,..,;*%%SSSSSS*,...........
............,+%SSS%%%%+,,,,,::*%%%?*?%?;:,.......;*%%%%%%S*,..........
..........,,;%SS%%%%?;,,,,,,::,;%%%?%*:,::,........;%SS%S%%*,.........
...........:?%%%%S%*:,,,..,,::,,,++;:..,,:,.........+SSS%%%%:.........
...........;%%%%SS%;,,......,,,,,.,,,,,,,,,.........*SS%%%%+..........
...........,+%%%%%%?:.......,,,,,,,,,,,,,..........+S%%%%?+...........
............,+%%%%%%?:.......,,...................;%%%%%?;............
..............:?%%%%%?:,.........................+%%%%?+,.............
...............,+?%%%%?;........................+S%%?*:...............
.................,*%%**?:................,,,,,:*%%%?;,................
..................,;;+*??+::::;;,.......;***+;+*+;+;..................
......................:+*?+;+???;,,..,,:*?++;:::,.....................
.......................,:::;;+++;::,,,:::;+;,,........................
...........................,,::,......................................

Time: 22 minutes

Effects: This kriya renews the nervous system and can heal nerve pain and sciatica. If you do this Kriya for 22 minutes a day, you will totally change your personality. Power will descend from above and clean you out. Anger and obnoxiousness will disappear from your personality.

************S##################################%**************%#######
**********+?#####################################%************%#######
*****++*+++%######################################S%**********%#######
***++**++++%########################################S?********S#######
*****++++++%##########################################%?******S#######
*****+++++*S#############################################S%?**S#######
*+++++++++*S#################################################S########
*+++++++++?###########################################################
++++++++++?S##########################################################
++++++++++*S##########################################################
+++++++++++S##########################################################
+++++++++++S##########################################################
++++++++++*###########################################################
+++++++++++###########################################################
+++++++++++S########################SS################################
++++++++++;?SS##########SS%?%%SSS#S*?SSS##############################
++++;;;;;+;+%#######SS%%%?*+?%%%S#S+*#################################
++;;;;;;;;;+S####S%%%%SSSSSSSS#####%+%SSSSS#S#########################
++;;;;;;;;;?###%+;*SS##############?;;+++*S###########################
;;;;;;;;;;;%#S%???SS##############S+;;;;;;*SS#########################
;;;;;;;;;;;+?%%SSS########SSS####S*;;;;;;;;*S#S#######################
;;;;;;;;;;;;+%%SS###SSS###SSSSS##?;;;;;;;;;;*S########################
;;;;;;;;;;;;;+?%#SSSSSS##SSSSSSS#%;;;;;;;;;;;+%#######################
;;;;;;;;;;;;;;;;?SSSSSSSSSSSSSSS#*;;;;;;;;;;;;+%S#####################
;;;;;;;;;;;;;;;;+SSSSSSSSSSSSSSS#*;;;;;;;;;;;;;;?S####################
;;;;;;;;;;;;;;;;;%SSSSSSSSSSSSSS#?;;;;;;;;;;;;;;;*S#####S#############
;;;;;;;;;;;;;;;;;?SSSSSSSSSSSSSS#?;;:::;;;;:::::::+%S#SSS#############
;;;;;;;;;;;;;;;;;*SSS##SSSSSSSSS#%;;::::;;;::::::::;+?SSSS############
;;;;;;;;;;;;;;;;:*SSS##SSSSSSSSS#%;::::::;;:::::::::::+?SSSS##########
;;;;;;;;;;;;;;;;;?SSSSSSSSSSSSSSSS+:::::::::::::::::::::;*%SSSSSSS####
;;;;;;;;;;;;;;;;:*SSSSSSSSSSSSSS##*::::::::::::::::::::::::;*?%SSSSSS#
;;;;;;;;;;;;;;;;:+SSSSSSSSSSS#####?:::::::::::::::::::::::::::;+*?%SS#
;;;;;;;;;;;;;;;;:*%?****??%%%SSSSSS*:::::::::::::::::::::::::::::::;+*
;;;;;;;;;;;;;;;:+**+;;;;+***????%%S#?:::::::::::::::::::::::::::::::::
;;;:;;;:;;;;;;:;**+;;;::+++***????%%S+::::::::::::::::::::::::::::::::
;;:::::::;:;;;:+*++;;;:;+++++****??%%%;:::::::::::::::::::::::::::::::
:;::::::::::;:;*+;;;;;;;*?+++++++**?%S*:::::::::::::::::::::::::::::::
;:::::::::::::+*+;:;;;;+*%?*+++++++*%S%;:,::::::::::::::::::::::::::::
::::::::::::::+*+;;;++*?%S#S*+;;+++?%%S*,::,,::::,::::::::::::::::::::
::::::::::::::+++++?%%SS####S*;;;*??%%%?:,:,::::,,,,::::::::::::::::::
::::::::::::::;+**?%%%%%S####S?+*??%%%%*:,,,,,,,,,,,,::::,,:::::::::::
:::::::::,,::::++*??%%%%%SSS###S%%%%%%%;,,,,,,,,,,,,,,,:,,,,,:::::::::
:::::::::,,,:::;*??%%%%%S%%S##S%%%S%%S+,,,,,,,,,,,,,,,,:,,,:,,::::,:::
:::::::::,,,,,:::*?%?%%S%%SS%??%%%%%%%;,,,,,,,,,,:,,,,,,,,,:::::,,:::,
::::::::::,,,:::,,;**?S%%S%?**?%%%%??+:,,,,,,,,,,:,,,,,,,,,,::,:,,::::
:::::,:::,,,,::,,:,,,;?%%%+;+++**??*;;:,,,,,,,,,,:,,,,,,,,:::,,:,,,:::
:::::,,:,,,,:::,,:,,:,:+**+++++**?*+++;,,,,,,,,,,,,,,,,,,,:,,,::,,,,::
:::::,::,,,,:::,::,,:,,,,,,+%?????***++,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,
:::::,,,,,,,::,,,,,,,,,,,,,,:+++;++++;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::,,,,,::,,,:,,,,,,,,,,,,,,,,;+;;;;;,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,
:::::,,,:,,:,,,,,,,,,,,,,,,,,,,,,,**++;;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;++;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,;+;;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,:*+;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;;+;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;;+;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,

Comments: [This kriya] is so powerful it can hold the Hand of God; so powerful it can hold the hand of death. Sat Nam Wahe Guru is a Jupiter mantra. The most graceful power and knowledge comes from Jupiter. Jupiter controls the medulla oblongata, the neurological center of the brain, and the three rings of the brain stem.

Yogi Bhajan • January 31, 1996

The Teachings of Yogi Bhajan ©2008

Page 226

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

High Tech Yoga Kriya p.1of 2

;;;;;;;;;;;;;;;;;;;;;;;;;;*?***************??****************+++++++++
;;;;;;;;;;;;;;;;;;;;;;;;;+*?********??????????**************+;++++++++
;;;;;;;;;;;;;;;;;;;;;;;;+*?********??????????**************+;;+++++++;
;;;;;;;;;;;;;;;;;;;;;;;;*??**?***????????????************+;;+;+++++++;
;;;;;;;;;;;;;;;;;;;;;;;*?*?**??????????????*************+;;;+++++++;;;
;;;;;;;;;;;;;;;;;;;;;;+*???????????????????**????*****++;;;+++++++;;;;
;;;;;;;;;;;;;;;;;;;;;;*?????????????????????????**??*+;;;;;++++++;;;;;
;;;;;;;;;;;;;;;;;;;;;*?????????????????????????????*+;;;;;;+++;;;;;;;;
;;;;;;;;;;;;;;;;;;;;+?????????????????????????????*;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;+????????????????????%%%%?????*;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;+*??????????????????%??????%????+;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;*????**********??????????????????*+;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+????*************??????????????????*;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;+*???***************?**???????????????*+;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;*???*******************?????????????????*;;;;;;;;;;;;;
;;;;;;;;;;;;;;;+???*********************?????????????????*+;;;;;;;;;;;
;;;;;;;;;;;;;;;*?***************************??????????????*;;;;;;;;;;;
;;;;;;;;;;;;;;+*?****************************??*?%%????????*+;;;;;;;;;
;;;;;;;;;;;;;;+******************************???????????????+;;;;;;;;;
;;;;;;;;;;;;;;*******************************???????%%%?????*;;;;;;;;;
;;;;;;;;;;;;;;****************??***********??*?%???%%%??????+;;;;;;;;;
;;;;;;;;;;;;;;****************????*********????%%%%%????????+;;;;;;;;;
;;;;;;;;;;;;;;****************??????*******??*??%%%?????????+;;;;;;;;;
;;;;;;;;;;;;;;***************?????????*****??*??%%%??????*?*+;;;;;;;;;
;;;;;;;;;;;;;;****************???????????*****???????????**+;;;;;;;;;;
;;;;;;;;;;;;;;*?****************???????????????????****??*+;;;;;;;;;;;
;;;;;;;;;;;;;;*?*****?????????****????????????????******+;;;;;;;;;;;;;
;;;;;;;;;;;;;;+?*****?????????????????*????????????****+;;;;;;;;;;;;;;
;;;;;;;;;;;;;;+***********??????????%????*?????????????+;;;;;;;;;;;;;;
;;;;;;;;;;;;;;+*************???????????????????*******??+;;;;;;;;;;;;;
;;;;;;;;;;;;;;+********+*********??????????????***+****??*;;;;;;;;;;;;
;;;;;;;;;;;;;;;********************???????**???*********??+;;;;;;;;;;;
;;;;;;;;;;;;;;;*******???***************??***??************;;;;;;;;;;;
;;;;;;;;;;;;;;;+********??******************+++************;;;;;;;;;;;
;;;;;;;;;;;;;;;+********?%??*?*****+*******+;;;+***+******+;;;;;;;;;;;
;;;;;;;;;;;;;;;+********??******?%?**????**+;;;;;++++++**+;;;;;;;;;;;;
;;;;;;;;;;;;;;;+*******?%?++++;;?S%?????***+;;;;;;;+++++;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;********?%???????%S%??******+;;;;;;;;;;;;:;;;;;;;;;;;;;
;;;;;;;;;;;;;;;********??*******?%?********+;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;+*******??*******?%?*********;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;+********??******?%**********;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;+********??******?%*********+;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;+******?*?*******?%?********+;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;******?*********%?*********+;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;******?*********??*********+;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;+*****?+********?**********+;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+****+;*?****??*+*********;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;******??++*********;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;******??++?*******+;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;*?****??+*?***?*??+;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;*?****??+*******?*;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;******?**?******?+;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;+******+*?****??*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;+++;;??****??+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*******+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

:::::::::::::::::::;;;++++++;++++++;;:::::::::::::::::::::::::::::::::
:;;;+;;;;;;;;++++*??%%%%%%%%%%%%%%?%?**++++++**++;;++;;;;;;;;;;;;;;;;:
;;;+***+*???%%%%%%%%%S%%%%%%%%%%%%?%%%%%%%%%%%%%%%%%%?%%??*++;;+***;;;
::;+???*??**?S%%%%SS%%%%%%SSS%%%%%SSSSSS%%%%%%%%%%SSSSSS%??*+;+???*;;;
::;*****??*+*%SSSS%%%%%%%%%%%SSS%SSSSSSSSSSSSSS%%%%%SSS?***?*+*???*;;;
;;;+**???**+*%%%%%%%%S%%%SSSSSSS%SSSSSSSSSSSSSSSSSSS%S%****???????*;:;
::;;;+*??**++*%%%%%%%%%SSSSSSSSS%SSSSSSSSSSSSSSSSSSSS%?******????*::::
:::::;;+**??**%%%%%%%%%SSSSSSSS%SSSSSSSSSSSSSSSSSSSS%*****??***++;,,,,
:::::::;++*%*+*%SS%%SSSSSSSSSSS%SSSSSSS%SS%%%%%%SS%?*++++??**+;,,,,,::
:::::;;;+**??+:;?%SSSSSSSSSS####S###SSSSSSS%%%%??++;;;:;*?**+:,,,,,:,:
;;;+;;;;+****?+;;;*%S######S####SS######SSS%%?**++++++?%?***+;;;;;;;;;
++++++;;;+++**?*;+;+S######SSSSSSSSSSSS#SSS%*+++++;;*???***+;;;;;;;+++
+++;;;;;;;+++**?*+++?#####SSSSSSSSSSSSSSSSS%+;;;;;;*?****+;;;;;;:;;++;
;;;;;;;;;;+*++**?*+;+S##SSSSSSSSSSSSSSSSSSS?;;;;;+??****+;;;;;:::;;;;;
;;;;;;;;;;;+++++*?+;;?##SSSSSSSSS%SSSSSSSS%;;;;;;??***++;;;;;:::;;;;;;
;;;;;;;;;;;;+++****;;;S#SSSSSSSSSSSSSSSSSS+;;;;;+?***++;;;;;::::;;;;;;
;;;;;;;;;;;;;+++++*+;;?SSSSSSSSSSSSSSSSS%?;;;;;+?*+++;;;;;;:::::;;;;;;
;;;;;;;;;;;;;;++++**+;*SSSSSSSSS%%SSSSSSS%+;;;;?**++;;;;;;;::::;;;;;;:
;;;;;;;;;;;;;;;++++**;*SSSSSSSSS%%SSSSSSSS*;;;*?*+;;;;;;;;:::::;;;;;;:
;;;;;;;;;;;;;;;++++*?;?SSSSSS%%S%%%%%%%%%%?;;*?*+;;;;;;;;::::::;;;;;::
;;;;;;;;;;;;;;;;++++*%SSS%%%%%%%%%%%%%%%%%%++%*+;;;:;;;;:::::::;;;;:::
;;;;;;;;;;;;;;;;++++*S#SS%%%%%%%%%%%%%%%%%SSS?++;;::;;;::::::::;;;::::
;;;:::::;;;;;;;;+**?%S#S%%%%%%%%%%%%%%%%%%SS#S?+;;::;;::::::,::;::::::
;;::::::;;;;;;;;;%%%SSSSSSSS%%%%*?%%%%%%%%SSS%%%*::::;::::::,:::::::,,
;;::::::;;;;;;;;:+%%%SSS%%%%%%*++;*?%%%%%%%S%%%?:::::::,:::,,:::::::,,
:;::::::;;:::;:;;;?%%S%S%%%%?+++++++*%%%%?%%%%?;,::::::,,::,,,::::::,,
::::::::;;::::::::;+?%%%%%%?***+**+++*??%%??*+:,::,:::,,,:,,,,:::::,,,
::::::::;::::::::::::;;++*********++++*?*;::,,,,,,,,::,,,,,,,:::,::,,,
:::::::::::::::::::::::::::;+*****+++;:::,,,,,,,,,,,::,,,,,,,:::,,:,,,
::::::::::::::::::::::::::::;*???**+:::::,,,,,,,,,,,,:,,,,,,,::,,,:,,,
::::::::::::::::::::::::::::+????**+:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::::;*******+;:::,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,
:::::::::::::::::::::::::::***?*+**+;:,:,,,,,,,,,,,,,,,,,,,,,:,,,,,,,.
::::::::::::::::::::::::::;*??%**%?*;:,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.
::::::::::::::::::::::::;+;+**++++++::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.
::::::::::::::::::::::::;;;;;++++;;:::::,,,,,.,,,,,,,,,,,,,,,,,,,,,,,.
::::::::::::::::::::::::;;;;:::::,,,,:::,,,,,.,,,,.,,,,,,,,,,,,.,,,,,.
:::::::::::::::::::::::::;;::::,,,,,,,,,,,,,,...,,.,,,,,,,,,,,,,,,,,,.
::::::::::::::::::::::::,:::::,,,,,,,,,,,,,....,,,.,,,.,,,,,,,,,.,,,,.
::::::::::::::::::::::::,,,:::,,,,,,,,,,,.,....,,,.,,,.,,,,,,,,..,,,,.
:::::::::::::::::::::::,,,,:::,:,,,,,,,,,..,..,,,,.,,,..,,,,,,,,..,,,.

Posture: Sit straight. Eyes closed.

Mantra: Chant along with Rakhay Rakhanahaar music and repeat this series of exercises. This is a series of 8 mudras relating to the eight charkas. Change at each line of the mantra.

Time: 127 minutes.

Rakhay rakhanhaar aap ubaariun

1. Gyan Mudra (thumb to index finger),wrists resting on knees with palms facing outward. 2. Gyan Mudra, hands resting in the lap with palms up. 3. Shuni Mudra (thumb to middle finger), press fingers at the navel area. 4. Surya Mudra (thumb to ring finger), press fingers at heart center.

:::::::::::::::::::::::::::::::::::::::::::::::::::::;;;;;;;;;;;;;;;;;
::::::::::::::::::::;;;;;;;;;;;;++;;;:::::::::::::::::::::::::::::::::
:::::::::::;;;;+++?*????%?????????%??*++;;;;;;;;;;;;::;;;;::;;::;;;;;;
;;;;;;;++*????%%%%%%%%%%%%%?%%%%%%%?%%?????%???%%%??***?*++*++;;;;;;;;
;;;;++***?%%%%%%%%%%%%%%%%%%%%%%%%??%%%%%%%%%%%%%%%%%%%%%%%SS%?*++;;;;
;;;;++****%%%%%%%%%%%%%%%%%%%%%%%?%%%%%%%%%%%%%%%%%%%%%%%%%%%??**+;;;;
;;;;++****%%%%%%%%%%%%%%%%%%%%%%%?%%%%%%%%%%%%%%%%%%%%%%%%%?******;:;;
;;;+++++**?%%%%%%%%%%%%%%%%%%%%%%?%%%%%%%%%%%%%%%%%%%%%%%%?*******+:::
;;;;+++++++%%%%%%%%%%%%%%%%%SSS%%%S%%S%%%%%%%%%%%%%%%%%%%%********+:::
;;;;;;;++++*%%%%%%%%%%%%%%SSSSS%%SS%%%%%%%%%%%%%%%%%%%%%%?**++++;;::::
;;;;;;;;;;++?%%%%%%%%%%%SSSS#SSS%SSSSSSSS%S%%%%%%%%%%%%%?*+++;;:::::::
;;;;;;;;;;;;+*%%%%%%%%%SSSSS##S%%SSSS%????%SSS%%%%?%??*++;;:::::::::::
;;;;;;;;;;;;;;+?SS%%%%%???%%??S##SSS#%?SS%%%%%??%S??+;;;++;;;;;:::::::
+++++++;;;;;;;;*%%???????%%%?S###SSSSS%????????***?*++++++++++++++;;;;
++++++;;;;;;++*????%%%?%%%%%SSSSSSSSSSSSSSSSSS%*******+++++++++++;;;;;
++++++;;;;++??**??*%S#SSSSSSSSSSS%SSSSSSSSS%%%*++?**??++;++;;;;;;;;;;;
+++++;;;;*??****+++?SSSSSSS%%SSSS%%S%SSSSS%%S%+++*?*****+;;;;;;;;;;;;;
+++;;;;+*?*****+++++SSSSSSSSSSSSS%%%SSSSS%%%%++++;+******+;;;;;;;;;;;;
++;;;+*?***?*++++++;?SSS%%%%SSSSS%%%%%%%%%%%?++++;;;***++*+;;;;;;;;;:;
;;;;+*?*****++++;++;+%%%%%%%%SS%S%%%%%%%%%%?*++++;;;;**++++;;;;;;;;::;
;;;;+****??+++;;;;;++?%%%%%%%SS%S%%%%%%%%%%?*;;+;;;;;??*++;;;;;;;;:::;
;;;;;*****??+;;;;;;;;*%%%%%%%%%%%?%%%%%%%%%%+;+;;;;;*?**++;;;;;;;;::;;
;;;;;+*****??*;;;;;;;*%%SSSSSSS%S?%%%%%%%%%%?;;;;;+??**++;;;;;;;;:::;;
;;;;;;;+*****??;;+++;?%%%%%%%%%%%?%%%%%%%%%%*;;;;+??*+++;;;;;;;;;:::;;
;;;;;;;++*****??+;;;+%%%%%%%%%%%%?%%%%%%%%%?*;;;+%?*+++;;;;;;;;;;:::;;
;;;;;;;;;+*+***?%?+*%S%%%%%%??%%%*%%?????????;;+%?***+;;;;;;;:;;::::;;
;;;;;;;;;;+****?%S###S%%%%??%%%%%*%%%???????%??S%?**+;;;;;;;::::::::;;
;;;;;;;;;;;+*?%%SSS#SS%%%%%%%%%%%*%%%%%?????%%SSS%?*+;:;;;;:::::::::;;
;;;;;;;;;;;;+%%%%S%S%%%%%%%%%%%%?*?%%%%%%????%%S%%%?;:::;;;:::::::::;;
;;;;;;;;;;;;;+%%%%%%%%%%%%%%%%*++++?%%??????%%%%%%?+::::;;:::::::,::::
;;;;;;;;;;;;;;+?%%%%%%%%%%%%?*++++++*?%%%%%%%%%%%?;::::::;::::::,,,:::
:::;;;;;;;;;;;;;*?%%%%%%%%%*++*++**+++??????????*;:::::::;:,,:::,,::::
::::;;;;;;;;;;;;;;++*??%%%***********++?????**+;:,:::::::::,,,::,,::::
:::;;;;;;;;;;;;;;;;;;;;;+++?******++++++*+;::::::,:::::::::,,,::,,::::
::::;;;;;;;;;;;;;;;;;;;::::;**??****+;::::::,:::,,::::,:::,,,,::,,::::
:::;;;;;;;;::;;;;;;;;;;:::::*???****;::::::,,,,,,,,,:,,:,:,,,:::,,:::,
:::;;;;;;;:::;:;;;;;;;:::::;*????***;::::::,,,,,,,,,,,,:::,,,,,:,,:::,
::::::;;;::;:::;;;;;;;:::::+**??****+::::::,,,,,,,,,,,,,::,,,,,,,,:::,
:::;;;;;;:::::::;;;;;:::::+*****++*++;:::::,,,,,,,,,:,,,:,,,,:,,:,::,,
::;;;;:;:::::::;;;;;:::::;**?%%*+??*+;:::::,,,,,,,,,,,,,,,,,,:,,:,::,,
::;;;;;;:::::::;;;;;:::;;+**???**??**;:::::,,,,,,,,,,,,,,,,,,,,,,,:,,,
;;:;::;;;::::::::;;;::;++;;***++++++;::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,
::;;:::;::::::::;:;;::;;;;;;;+++++;:::::::,,,,,,,,,,,,,,,,,,,,,,,,,:,,
::;;::;;;:::::::::;:::;;;;;;;:::::,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,:,,
:;;:::;;::::::::::;:::;;;;;;:::::,,,,::,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:;;:::;;::::::::::::::::;;;::::,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:;;::;;;::::::::::::::::,:::::::,,,,,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:;;::;;;::::::::::::::::,,,::::::,,,,,::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:;;::;;;:::::::::::::::,,,,:::::::::,,::::,,,,,,,,,,,,,,::,,,,,,,,,,,.

;;;;;;;;;;;;;;;;;;;;;;;;;;*?***************??****************++;++++++
;;;;;;;;;;;;;;;;;;;;;;;;;+*?*********?????????**************+;++++++++
;;;;;;;;;;;;;;;;;;;;;;;;+*?*?******???????????*************+;;++++++++
;;;;;;;;;;;;;;;;;;;;;;;+*??*??****???????????************+;;;;+++++++;
;;;;;;;;;;;;;;;;;;;;;;;*????*?*????????????*************+;;;++++++++;;
;;;;;;;;;;;;;;;;;;;;;;+*???????????????????**???*******+;;;;+++++;;;;;
;;;;;;;;;;;;;;;;;;;;;;*?????????????????????????**??*+;;;;;;++++;;;;;;
;;;;;;;;;;;;;;;;;;;;;*?????????????????????????????*+;;;;;;;+++;;;;;;;
;;;;;;;;;;;;;;;;;;;;+?????????????????????????????*;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;+????????????????????%%%%?????*;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;+*?????????????????????????%????+;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;*????**********??????????????????*+;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+?????***********???????????????????*;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;+*???***************?*????????????????*+;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;*???******************??????????????????*;;;;;;;;;;;;;
;;;;;;;;;;;;;;;+???**********************????????????????*+;;;;;;;;;;;
;;;;;;;;;;;;;;;*?***************************??????????????*;;;;;;;;;;;
;;;;;;;;;;;;;;+*?****************************??*?%%????????*;;;;;;;;;;
;;;;;;;;;;;;;;+*?****************************???????????????+;;;;;;;;;
;;;;;;;;;;;;;;*******************************???????%%%%????*;;;;;;;;;
;;;;;;;;;;;;;;****************??**********??*??%???%%%%?????+;;;;;;;;;
;;;;;;;;;;;;;;****************????*********????%%?%%%???????+;;;;;;;;;
;;;;;;;;;;;;;;****************??????*******??*??%%%?????????+;;;;;;;;;
;;;;;;;;;;;;;;***************?????????*****??*??%%???????*?*+;;;;;;;;;
;;;;;;;;;;;;;;****************???????????*****???????????**+;;;;;;;;;;
;;;;;;;;;;;;;;*?****************????????????????????*????*+;;;;;;;;;;;
;;;;;;;;;;;;;;*?*****???????*****?????????????????******+;;;;;;;;;;;;;
;;;;;;;;;;;;;;+******??????????????????????????????****+;;;;;;;;;;;;;;
;;;;;;;;;;;;;;+**********???????????????**??????%%%????+;;;;;;;;;;;;;;
;;;;;;;;;;;;;;+************????????????????????*******?*+;;;;;;;;;;;;;
;;;;;;;;;;;;;;+*******+**********??????????????**++****??+;;;;;;;;;;;;
;;;;;;;;;;;;;;;*********+*********?????????*???*********??;;;;;;;;;;;;
;;;;;;;;;;;;;;;*******??***********?***???***??************;;;;;;;;;;;
;;;;;;;;;;;;;;;********???*******************+*?***********;;;;;;;;;;;
;;;;;;;;;;;;;;;+********?%?********+*******+;;;+***********;;;;;;;;;;;
;;;;;;;;;;;;;;;+********??????**???***???**+;;;;+**++++***;;;;;;;;;;;;
;;;;;;;;;;;;;;;+********%?++++:;*%%?????***+:;;;;;+++**++;;;;;;;;;;;;;
;;;;;;;;;;;;;;;********?%?*???*?%S%????****+;;;;;;;;;;;;:;;;;;;;;;;;;;
;;;;;;;;;;;;;;;********??*******?%?********+;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;********??*******?%?*********;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;+********?*******?%**********;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;+********??******?%*********+;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;+********?*******?%?*********;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;+******?*?*******??*********+;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;******?*********%?*********+;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;+*****?+********?**********+;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;******;*******?*+*********+;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;++++;;*?*?**??++*********;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;:;*******?++?*******+;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;*?****??+*??**??*?+;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;*?****??+*?***?*?*;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;******??+??*****?*;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;+****??**?*****??+;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;++**++;??****??+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;*?******;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+****+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

Gur kee pairee paa-eh kaaj savaariun

:::::::::::::::::;+++***********????*++;;:::;::::;;:::::::::::::::::::
::::::::;;;+++**?????????????????????????***?**???***++**+;++;;;;;;;::
::;;;;++*??????????%%%???????????????????????????%%%%%%%%??%%%??*+;;;;
:;;;+++**?%%%???%%%%?????%%%%%%%%??%%%%%%%??%???????%%%%%%%%%??**+;;;;
;:;;+++++*?%%%%%%%????%%%%%%%%%%%?%%%%%%%%%%%%%%%%%%%?%%%%%%?*****+;::
;;;;+++++*?%%%%%%???%%%?%%%%%%%%%?%%%%%%%%%%%%%%%%%%%%%%?%%********+::
;;;;++++++*?%%???%%%%?%%%%%%%%%%%?%%%%%%%%%%%%%%%%%%%%%%???***++++++::
;;;;;;;;;;+??????????%%%%%%%%%%%%%S%%%%%%%%%%%%%%%%%%%%%%%?++++++;;:::
;;::;;;;;;;+????????%%%%%%SSSSS%%%%%%%%%%%%%%%%%?????%%%%*++++;;::::::
:::::::;;;;+*?????%%%%%%%SSS%SS%%%S#SSSSS%S%%%???????%?*++;;;::,,,::::
::;::;;;;;;;;+*?%%%%%%%%SS######SS#SS####SSSS%%%????*+;;;;;:::::::::::
;;;;;;;;;;;;;;;;+?%%%%S#####S##SSSS#%%%S###SSS%%%?***++++++++++;;;;;;;
++++++;;;;;;;;;;;;*SS####S%%%%%???%%%%%%%%SSSSS?+++++++;;;;;;;;;;;;;;;
+++;;;;;;;;;;;;;+++%%%???????**?%%SSS%????????%?++++;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;++*??*?****++***********?***++******??*;;;;;;;;;;;;;;;;;
;;;;;;;;;;;+***??*******??%%%%SS%%?%%%%???****++***??***+;;;;;;;;;;;;:
;;;;;;;;+**??*******+?%SS%%%%SSSSS%SSSSSS%%%%*;+++*?******++;;;;;;;;::
;;;;;;+*********+++;;?%%%%%%%%%%%%?%%%%%%%%??*;;;;++++*++****+;;;;;;::
;;;;;;********++;;;;;*%%%%%%%%%%%%?%%%%%%%%??+;;;;;;;;++++++++;;;;;:::
;;;;;;+****?*;;;;;;;;+%%%%%%%%%%%%?%%%%%%%%??+;;;;;;;;;+?*+++;;;;;::::
;;;;;;+*++**?+;;;;;;;+%%%%%%%%%%%%?%%%%%%%%%?+;;;;;;;;*??*++;;;;;:::::
;;;;;;;+++++*??+;;;;;+%%%%%%%%%%%%?%%%%%%%%%?*;;;;;;;*?*+++;;;;;::::::
;;;;;;;;+++++**?+;;;;+%%%%%%%%%%%??%??%%%%%??*;;;;;;*?*+++;;;;;:::::::
;;;;;;;;;++++++*?+;;+?%%%?????????*??????????*;;;;+??*+++;;;;;::::::::
;;;;;;;;;;++++++*??*%S%%%?????????*%??????????*;;*?***++;;;;;:::::::::
;;;;;;;;;;;;+++*?%S##S%%????????%?*%%%????????%?SS%?*++;:;;;::::::::::
:;:;;;;;;;;;;*?%%%%SSS%%%?%%?%%%%?*%%??????????%S%%%?*;::;;;::::::::::
::::;;;;;;;;;*%%%%%%%%%%%%%%%%%??++*???????????%%%%???;:::;;:::::::,::
:::::;;;;;;;;;*%%%%%%%%%?%%%%%?+++;;+?????????%%%?%?*;::::;;::::::,,::
:::::;;;;;;;;;;+?%%%%%%%?%%%?*++++++++*???????%%%??+:::::::::,,:::,,::
:::::;;;;;;:;;;:;*%%?%%???%?*++++++++++*?????????*;::::::::::,,:::,,::
:::::;;;;;:::::;;;++**???%?****+++*+++++*???*+++;:,,::::::::,,,,::,,::
::::;;;:::::::::;;;:;;;;;+++***+***+++++++;;:,,,,,,,:::,,:::,,,,::,,::
::::;;;:;::::::::;;;;;:;::::;*******++;::::::,::,,,,,:,,,:::,,,,::,,::
::::;:::;::::::::::;;::;:::::+?******+:::::::,,,,,,,,,,,,:,:,,,,,:,,::
::::::::::::::::::;:;:::::::;**?******;:::::,,,,,,,,,,,,,,:,,,,,,:,,::
::::::::::::::::::::::::::::;****++**++:::::,,,,,,,,,,,,,,:,,,,,,,,,::
::::::::::::::::::::;::::::;+**??++**++:::::,,,,,,,,,,,,,,,,,,,,,,:,::
:::::::::::::::::;::;::::::+*????+*%?*+:::::,,,,,,,,,,,,,,,,,,,,,,:,::
::::::::::::::::::::;:::::;;***++++++++:::::,,,,,,,,,,,,,,,,,,,,,,,,::
::::::::::::::::::::::::;+;;;++++++++;::::::,,,,,,,,,,,,,,,,,,,,,:,,,:
::::::::::::::::::::::::;;;;;;;;;;;::,::::::,,,,,,,,,,,,,,,,,,,,,,,,,:
::::::::::::::::::::::::;;;;;;;::::,::::::::,,,,,,,,,,,,,,:,,,,,,,,,,:
::::::::::::::::::::::::;;;;;:::::,,,,,::,::,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::::::;;::::::,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::,:::::::,,,,,,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,
::;:::;;:::::::::::::::::,,,:::::,,,,,,,::::,,,,,,,,,,,,,,::,,,,,,,,,,
::::::;;:::::::::::::::::,,,:::::::::,,,::::,,,,,,,,,,,,,,::,,,,,,,,,,

+++++++++++++++++++++++++;*************************????*++++++++++++++
++++++;+++++++++++++++++++*************************?*?*+++++++++++++++
++++++++++++++++++++++++;+**************************??*+++++++++++++++
+++++++++;;++++++;;;;;;;;+**************************?*++++++++++++++++
++++++;;++++++++;++++++++*?***************???******?*+++++++++++++++++
+++++++++++++++++++++++++****************?????*??****+++++++++++++++++
+++++++++++++++++++++++;+************?????????*?****++++++++++++++++++
;;;;;;+++;;;+++++;;;;;;;*************??????********+++++++++++++++++++
;;;;;;;;;;;;;;;;;;;;;;;+***********???*???****?*?*++++++++++++++++++++
;;;;;;;;;;;;;;;;;;;;;;;+*********?????*??***????*+++++++++++++++++++++
;;;;;;;;;;;;;;;;;;;;;;;***??****????????????????*+++++++++++++++++++++
;;;;;;;;;;;;;;;;;;;;+;+*????????????????????????*+++++++++++++++++++++
;;;;;;;;;;;;;;;;;+;;;;+?????????????????????????++++++++++++++++++++++
;;;;;;;;;;;;;;;;;;;;;;*?????????????????????????*+++++++++++++++++++++
;;;;;;;;;;;;;;;;;;;;;+???*??**???????????????????+++++++++++++++++++++
;;;;;;;;;;;;;;;;;;+;+*??***********???????????????++++++++++++++++++++
;;;;;;;;;;;;;;;;;;;;+???**********?????????????????++++;++++++++;;;;++
;;;;;;;;;;;;;;;;;;;+*??************????**??????????*++;++;;;+++;;;;;++
;;;;;;;;;;;;;;;;;;;*??**********?********?*???*?????*+;;++;;;;;;;;;;++
;;;;;;;;;;;;;;;;;;+*?*********************??*????????+;+;;;;;;;;;;;;++
;;;;;;;;;;;;;;;;;;+*************************??*??????*++;+;;;;;;;;;;++
;;;;;;;;;;;;;;;;;;**?***********????*******??*????????+;;;;;;;;;;;;;++
;;;;;;;;;;;;;;;;;+*************???????*****???????????+;;;;;;;;;;;;+++
;;;;;;;;;;;;;;;;;+*?**********?????????***????????????+;+;;;;;;;;;;+++
;;;;;;;;;;;;;;;;;+**********???????????????????????***+;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+*******?????????????????????????****+;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+*******??????????????????????????***;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+*******???????????????????????*?***+;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+*****????????????**???????????*****+;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+*****???????????%%??????***********+;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+*******?????????????????*******???*+;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+*********???????????????*****?????*+;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+**********?????????*????****???????*;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+*******????????????****????????????*+;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+******??*???%%%%%???****?%??**??????*;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+******?**?*???%%S?*******??*??????***+;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;*******?+*???%%%SS?*******?**????***?*+;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;+******?*;*??????%%?*******?*+??*****?*+;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;+*****??+;*?***??%%?********+;********?*;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;+*****?*;;*????????*********+;+*******?*+;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;*****??+;;*????????++++++++;;;;********?+;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;****??*;;;+???????*+;;;;;;;;;;;+*******?*;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;***???*;;;+???????*;;;;;;;;;;;;;*********+;;;;;;;;;;;;
;;;;;;;;;;;;;;;;+?????+;;;+???????+;;;;;;;;;;;;;+********+;;;;;;;;;;;+
;;;;;;;;;;;;;;;;;**?**;;;;+???????+;;;;;;;;;;;;;;*******?+;;;;;;;;;;++
;;;;;;;;;;;;;;;;;;;;;;;;;;+???????+;;;;;;;;;;;;;;+*****??*;;;;;;;;;+++
;;;;;;;;;;;;;;;;;;;;;;;;;;+???????+;;;;;;;;;;;;;;+****???*;;;;;;;;;+++
;;;;;;;;;;;;;;;;;;;;;;;;;;+???????+;;;;;;;;;;;;;;+*****??*;;;;;;;;++++
;;;;;;;;;;;;;;;;;;;;;;;;;;+??????*+;;;;;;;;;;;;;;;*****??+;;;;;;;;++++
;;;;;;;;;;;;;;;;;;;;;;;;;;;*?***?+;;;;;;;;;;;;;;;;+****?*+;;;;;;;;++++
;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++;;;;;;;;;;;;;;;;;;+****+;;;;;;;++++++
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++;;;;

Hoaa aap dayaal manho na visaariun

;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+***************************
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+****************************
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+****************************
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+****************************+
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;****************************+;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+***************************+;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+***************************+;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+**************************;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*************************+;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*************************+;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*?***?*???**************+;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*????????????????*******+;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*????????????????????***+;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*??**?????????????????**;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+**********?????????????*;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*?********??????????????*;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*?*********?****??????????+;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+?********?******??????????*;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;+**********?********?????????+;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*********??*?****?????*?????+;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;*?*****?????**?*?????????**?*+;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;+*?**?**??????**???????*******+;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;+*??????????????????***********;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;*****?????????????*************;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;*??????????????****************;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;*????????*?????*****************;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;+?***?????**********++***********;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;+*????**?????***********???*******+;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;*??????********+****??????*****?***+;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;+??***????*+*?**++**????????*********+;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;+*?******?*+;;*********?????************;;;;;;;;;;;;
;;;;;;;;;;;;;;;;+*********++;;+********?******************+;;;;;;;;;;;
;;;;;;;;;;;;;;;*?*******+;;;;;******+*?***********++*******;;;;;;;;;;;
;;;;;;;;;;;;;+*?*****++;;;;;;;+**++++*+;+**??****++********+;;;;;;;;;;
;;;;;;;;;;;;*?*****+;;;;;;;;;;++*+++++;;;***????*;;*********;;;;;;;;;;
;;;;;;;;;;;*?*****+;;;;;;;;;;;;;;+++;;;;;*****??*;;+********+;;;;;;;;;
;;;;;;;;;;;****++;;;;;;;;;;;;;;;;;;;;;;;;********;;;+*+******;;;;;;;;;
;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;********;;;;********+;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;********;;;;+********;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;********+;;;;+*******+;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*******+;;;;;********;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*******;;;;;;+*******;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*******;;;;;;;+*****?+;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*******;;;;;;;+*****?*;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*****?*;;;;;;;;*******;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+?****?*;;;;;;;;+******;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+******+;;;;;;;;;++**+;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+****?*;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+****+;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::;++*+****++***?**+;;::::::::::::::::::::::::::::::
::::::::;;;;++****??%%%%%%%%%%%%%%%%?%%??*++*****?+++;+*+;;;;;;;::::::
::::;;;;++**%%%%%%%%%%%%%%%%%%%%%%%??%%%%%%%%%%%%%%%%%%%%?%%?*++;;;;::
::::;;;+++**?%%%%%%%%%%%%%%%%%%%%%?%%%%%%%%%%%%%%%%%%%%%%%%??**+;;::::
:;;;;;;+++++*%%%%%%%%%%%%%%%%%%%%%?%%%%%%%%%%%%%%%%%%%%%%%?*****+:::::
;;;;;;;+++++*%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%*+++**++::::
;:;;;;;;++;++*%%%%%%%%%%%%%%%%%SS?%SSS%%%%%%%%%%%%%%%%%%%?+++++++;,,,,
::::::::;;;;;+%%%%%%%%%%%%%SSSSS%%S%%%%%%%%%%%%%%%%%%%%%?*++++;;:,,,,,
::::::::::;;;;?%%%%%%%%%%SSSSSSS%%SSSS%%%%%%%%%%%%%%%%%?*++;;::,,,,,,,
:::::::::::::;;*%%%%%%%%SSS%SSSS%?%SSSSSS%%%%%%??%%%??*+;;:::,,,,,,,,,
;;;;;;;;;:::::::+*?%%%%%SSSSSSSSSSSSSSSSS%SS%%????*++;;;;;;;;;;;::;:::
++++;;;;;;;;;;;;;;;?%%SSSSSSSSSSSSSSSSSSSSSSS%?+;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;+%SSSSSSS%%SSSS%S%SSSSSSS%?+;;;::::;;;;;;;;;;:;:::;
;;;;;;;;;;;;;;;;;;;;*SSSSSSSSSSSSS%SSS%SSSS%?*;;;::::;;;;;;;;;::::::;;
;;;;;;;;:;;;;;;;;;;;;%SSS%SSSSSSSS%SSSSSSSS%?+;;::::::::;;;;::::::::;;
;;;;;;;::;;;;;;;;;;;:*SSS%SSSSSSSS%SSSSSSS%%?;;::::::::;;;;;::::::::;;
;;;;;;;:;;;;;;;;;;;;;;%%%%%%SSSSSS%SSSSSS%%?+;;::::::::;;;;:::::::::;;
;;;;;;:;;;;;;;;;;;;;;;*%%%%%%SSSSS%SSSS%%%%?;:;::::::::;;;:::::::::;;;
;;;;;;;;;;;;;;;;;;;;;;;%%%%%%%%SSS%SS%%%%%%?;;;;::::::::;;;;;+;::::;;;
;;;;;+*****+++;;;;;;;;;?SSSSS%SSSS%SSSSSSS%%+;;:::::;++*******+;,::;;;
;;;;+++************+;;;%SSSSSSSSS%%S???%SSS%*:;;;+***??****+++;:,:::::
;;;;;++++****+****+?***??????**??%%SS%?**???*++********++++++;:,,:::::
;;;;:;+++++++++++++*++++++++++**???????*+++++++++++++++++;;;;:,,,:::::
:::::::;+++++***+;;+;++++;+++++?*+*****+++;;;;;:::+****+;;::::,,,:::::
::::::::;;++;++*?*+;;%S%??*++++****???*++++*?%++*?**++;;::,,:,,,,:::::
::::::::::;;;;;;+?S###SS%%?%%%%?%?+*????????%%SSSS?+;;:::,,,,,,,,:::::
::::::::::::;;;+*%%SSSS%S%%%%%%%%?*%%%%%%??%%%%%%%%?+:::,,,,,,,,,::,,:
::::::::::::::+?%%%%%%%%%%%%%%%?+;;+?????????%%%%%??+,,:,,,,,,,,,:,,,,
:::::::::::::::+?%%%%%%%%%%%%%*;;;;;;*?%??????????*:,,,:,,,,,,,,,:,,,,
::::::::::::::::;*%%%%%%%%%%%+;+;;++;;+?????????*;,,,,,,,,,,,,,,,:,,,,
::::::::::::::::::;*%%%%%%%%*+++++++++;*???*+++:,,,,,,,,,..,,,,,,,,,,,
::::::::::::::::::::;;++;+**+*++++++++;;+;:,,...,,,,,,,,,..,,,.,,,,,,,
::::::::::::::::::::::::,,,,:;*****++;:,,,,,,,,.,,,,.,,,,..,,,.,,,,,,,
::::::::::::::::::::::::,,,,,:******+:,,,,,,.,,...,,.,,,...,,,.,,,,,,,
:::::::::::::::::::::::::,,,,;*******;,,,,,.,......,..,,...,,,,,,,,,,,
:::::::::::::::::::::::::,,,,+***++**+:,,,........,...,,..,,.,,,,,,.,,
::::::::::::::::::::::,::,,,;+++*+;++;;,,,............,,...,.,,,,,,.,,
:::::::::::::::::::::::::,,;**?%%++?*+;,,,,...........,,...,.,,,,,,.,,
::::::::::::::::::::::::,,:;+****++**+;,,,,...........,,....,,,,,,...,
::::::::::::::::::::::::,:;;;+++++;;;;:,,,.............,....,,..,,.,.,
:::::::::::::::::::::::,:;;;:::;;;;::,,,:,.............,..,.,,..,,.,.,
::::::::::::::::::::::,,:;;:::::,,,,,,,,,,.............,....,,.,,,...,
:::::::::::,::,::::::,,,::::::::,,,,,,,,,,.............,....,,.,,,....
::::::::::::::,::::::,,,,,:::::,,,,,,,,,,,............,,...,,,..,,....
::::::::::::::,::::::::,,,,:::,,,,,,,,,,,,............,,...,,,..,,...,
::::::::::::,:,:::::::,,,,,,::,,,,,,,,,,,,............,,...,,,..,,...,
::::::::::::::,:::::::,,,,,,::,,,,,,,,,,,,............,,,..,,,..,,....
::::::::::::::::::::::,,,,,,::,,,,,,,,,,,,........,...,,,..,,,..,,,...

Saadh janaa kai sung bhavjal taariun

The Teachings of Yogi Bhajan ©2008

Page 227

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

High Tech Yoga Kriya p.2 of 2

+++++++++++++++++++++++++++++++++*????????????????????????????????????
+++++++++++++++++++++++++++++++++?????????????????????????????????????
++++++++++++++++++++++++++++++++*?????????????????????????????????????
+++++++++++++++++++++++++++++++*???????????????????????????????*?????*
+++++++++++++++++++++++++++++++*????????????????????????????????*???*+
++++++++++++++++++++++++++++++*????????????????????????????????????*++
+++++++++++++++++++++++++++++*???????????????????????????????*???*++++
+++++++++++++++++++++++++++++???????????????????????????????????*+++++
++++++++++++++++++++++++++++*?????????????????????????????**??**++++++
+++++++++++++++++++++++++++*?????????????????????????????????*++++++++
++++++++++++++++++++++++++*?????????????????????????????*???*+++++++++
+++++++++++++++++++++++++*?????????????????????????????????*++++++++++
++++++++++++++++++++++++*??%?????%%??????????????????????**+++++++++++
+++++++++++++++++++++++*????????????????????????????????*+++++++++++++
++++++++++++++++++++++*????????????????????????????????*++++++++++++++
+++++++++++++++++++++*???????????????%%%%?%???????????*+++++++++++++++
++++++++++++++++++++*??????????????%%%%%%%%%??????????++++++++++++++++
+++++++++++++++++++*?????????**???????????%%??????????++++++++++++++++
++++++++++++++++++*???????****????????????????????????++++++++++++++++
+++++++++++++++++*??????***?*?????????????????????????*+++++++++++++++
+++++++++++++++++?????????????????????????????????????*+++++++++++++++
++++++++++++++++*?????**?*?????????????????????????????+++++++++++++++
++++++++++++++++??????*???????????????***??????????????+++++++++++++++
+++++++++++++++*??????????????%?????***????????????????+++++++++++++++
+++++++++++++++??????????????%%???***????????*?????????+++++++++++++++
++++++++;+++++*??????????????%%???????????????????????*+++++++++++++++
++++++++++++++*????????????%%%%%???%???????????????????+++++++++++++++
++++++++++++;+?????????????%%%%%%%%???????*??????*?**??+++++++++++++++
+++++++++++++*????????%%%??%%%%%%%????????********?*???+++++++++++++++
+++++++++++++*????????%%%%%%%%%????????***********?*???+++++++++++++++
+++++++++++;+???%%%%%%%%???????????*************???*???+++++++++++++++
++++++++++++*????%%%%%%????????????*****************???+++++++++++++++
++++++++++;+??????%%%?%????******************?*******?*+++++++++++++++
+++++++;++;*?%%%%???????*??*************??**********??*+++++++++++++++
+++++;;;+++*%%%%%?*?******?***********???????*******?*++++++++++++++++
+++++++;+;+?%%%%%??****????*******?????*?????????????*++++++++++++++++
;+++++++++*?%%??*?****??????????????????*?????*??????*++++++++++++++++
;;++++++;+*????******?????????????**????*????????????*++++++++++++++++
;+++++++;+*?***?**??*?%%???*****???**???**???????????*++++++++++++++++
;;;++++;;;+*********+?%?%%%?****?*****??******???????*++++++++++++++++
;;;+++++++++*******+*??*****?******************???????*;++++++++++++++
++++++++++++++++++;+?%???*+++??*********???*??????????*+++++++++++++++
;;;;;;;;;;;;;;;;;;;*?????%%??%*+*?*??**?%%????????????*+++++++;;;;;;;;
;;;+++++;;;++;;;;++*??????????++?????????%?*???????????++++++;;;;;;;;;
;;;;;;;+++++++++;;+?????**????;+??*??????%?*???***?????+++++;;;;;;;;;;
++;;;;;;++;;;;++;;*??????????*;+??***????%?***?*?*?????*+++++;;;;;;;;;
;;;;;;;;;;;;;;+;;+*??????????+;+???****????+*******????*+++++;;;;;;;;;
;;;;;;;;;;;;;;;;;+??????????*;;+*?******???++??**???????+;+;+;;;;;;;;;
;;;;;;;;;;;;;;;;;+?????????*+;+;*??*****???++*??*???????+;+;;;;;;;;+++
;;;;;;;;;;;+++;+;*?????????++;+;*??*****???+;*??????????*;;;;;;;;;;+++
;;;;;;;;;;;;++;+;*????????*++;+;*?????**???+;+*??*??????*;;;;;+;;;;+++
;;;;;;;++;;;;;;;+?????????+;;;+;*??*****???+;+*?*???????*;;;;;+;;;;;++
+++;;;;;;;;;;;;;+????????*;;;;;;+??*****???*;;*????*????*;;;;;;;;;;;;;
;;;;;;;;;;+;;;;+*????????+;;;;;;+*?*****???+;;+*?????????+;;;+;;;;;;;;
;;;;+++;;;;;;;;+????????*+;;;+;;;*?*****???+;;;*?????????+;;;+;;;;;;;;
;;;;;++;;;;;;;;+????????*;+;;+;+;+?**?**???+;+;*?????????+;;;+;;;;;;;;
+;;;;;+;;;;;;;;+???*????+;;+;;;+;+?????????+;;;*?????????+;;+;+;;;;;;;
;;;;;;;;;;;;;;;+*???*??*;;;+;;;+;+?????????+;+;+?????????+;++;+;;;;;;;
;;+++;;;;;;;;;;;++****+;;+;;;;;+;+?????????+;+;+*????????+;++;+;;;;;;;
;;;;;;;;;;;;;;;;+;;;;;;;+;;;;;;;;+????????*;;++;*???????*+;;+;+;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;++;+????????+;;;+;+**???**+;;;+;;;;;;;;;
;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;+*??????*;;;;++;++++++;;;;;;;+;;;;;;;
;;;;;;;;;;;;;;+++++++;;;;;;;;+;;;++++***+;;;;;;;;;;;;;;;;++;++;;;;;;;;
;;;;+++;;;;;;;;;;;;;;;;;;;;;;+;;++;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;
;;;;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;+;;;;;;+;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++;;;;;;;;;;;;;;;;;;
+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++;;;;;;;;;;;;;;;;;

;;;+;;;;;;;;;;;;;;;;;;;;;;;++++++***++++++;+;;;+;+;;;;++++++++++++++++
;;;;;;;;;;;;;;;;;;;;;;;;;;;;++*********+*++;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;+++?%%%%%%%%??%??*++;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;+++*??????%%%%%%%#S%%?????????*****++;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;+*??%%%%%%%%%%%%%%%%S%??????????****?*******++;;;;;;;;;;;;
;;;;;;;;+*???%%%%%%%%%%%%%%%%%%%%?****??????*****************++;;;;;;;
;;++++*??%%%%%%%%%?%%%%%%%%%%%%%%*+*****************++**+*****?%*;;;;;
;;++*??%%%%%%%%%%%%%%%%%%%%%%%%%%?*++++++++++++*+++++++++++**+*S%;;;;;
;;+??%%%%%%%%%%%%%%%%%%SS%%%%%%%%%?*++++++++++++++++++++++++++*S%;;;;;
;;*%%%%%%%%%%%%%%%%%%%%%SS%%%S%%%%?%*++++++++++++++++;;;;++++*%S+:::::
;;;+*%%%%%%%%%%%%%%%%%%S%%%%%%%%%%%%%??*********************?%%*::::::
;;;;;*%%%%%%%%%%%%%%%%%SSSS%%%%%%%%%%%%%%%%%%SSSSSSSSSS%????%%?;::::::
;;;;;**?%%%%%%%%%%%SSSSSSS%%%%%%%%%%%SSSSSSSSSSSSSSS####SS%%%?:,::::::
;;;;;+++*??%%%%%%%%SSSSSSSSSSSS%%%%SSS##SSSSSSSSSSSSSSSSSS%%%+::::::::
;;;;;;;+++++*?????%%%SSSSSSSSSSS#SSSSS#SSSSSSSSSSSSSSS%S%%%%?;;;;;;;;;
;;;;;;;;;;++++++++***??%%SSS%S####SSSSSSSSSSSSSSSSSSS%%%%%%%+;;;;;;;;;
;;;;;;;;;++++++++++;;;+++++******++%SS%%SSSSSSSSSSS%%%%%%%%*;;;;;;;;;;
;;;;;;;;;++++;;;;;;;;;;;;;;;;;;;;;+%SS%SSSSSSSSSS%%%SSSS%%?+;;;;;;;:;;
;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;*SS%%SSSSSSSS%%%SSSSS%??+;;;;;;::;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:*%%%%SSSSSSS%SSS%SSS%%%?;;;;;;:::;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+%%%%%%SSSSSSSS%SSSS%%%+;;;;:::::;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;%%%%%%%%SSSSSSSSSSS%%?;;;;;:::::;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*%%%%%%%SSSSSSSSSSS%%%*;;;:::::;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;+%%?%%%%SSSSSSSSSSSS%%?;:::::::;;;;
;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;+%%?%%%%SSSSSSSS%SSS%%%*::::::;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;::;:;;;;;;;?%%?%%%%%%SSSSSSSSSSS%%?+:::::;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;%%%%%%%%%%%%%%SSSSSSSS%%?;::::;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;?%%%%%??????????????%SS%%+::::;;;;:
;;;;;;;;;;;;;;;;;;;;;;:::::::;;;;;:*%%%?*****??????******?%S%;,::;;:::
;;;;;;;;;;;;;;;;;;;;;;;;;+++++++;;;;%%%?++++******++*******%S?::::::::
;;;;;;;;;;;;;;;;+****?????????????%%%%%%?+++++****+++++++***?%?+::::::
;;;;;;;;;;;;;;;+******??%%??*?????%SSSS%%?+++++++?%%?*;;+++*????;:::::
;;;;;;;:;;;;;;;;+++++++**?%%%?????S#SSS%%%*+++++*?SS#S?***?????*::::,:
;;;;;;;;;:;;;:;;;;++++++++**%%%%%S##SSSSS%?*****+*%%%%%%??????*:::,,,:
;;;;;:;:;:;;::;;;:;;;;+++++***??%%%%%SSSSS%%?+++++*%%%%%???*+;,,::,,,:
;;;:::::::::::;;:::::::::;;++++*?*****??%%%****+;++?**??+:,,,,,,:,,,,,
;;;:::::::::::;::::::::::::::::;+;+++*****?%%?*++;;+*+;,,,,,,,,:,:,,,,
;:;:::::::::::;:::::::::::::::::::::;+**???%%%?*;;;;+;,,,,,,,,,,,,,,,,
::::::::::::::::::::::::::::::::::::::;+*?*?????+;;++:,,,,,,,,,,,,,,,,
;:::::::::::::::::::::::::::::::::::::::*???***?*;+++:,,,,,,,,,,,,,,,,
;:::::::::::::::::::::::::::::::::::::;*?***********?;,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::::::::::::::::+***********+*:,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::::::::::::::::*?%??*+++**;;;;;;,,,,,,,,,,,,,,
::::::::::::::::::::::::::::::::::::::+*??***++;;;;;;;;+;:,,,,,,,,,,,,
:;;:::::::::::::::::::,:::::::::,,::::+***+++;;;;;;;;;;;;;:,,,,,,,,,,,
;;;:::::::::::::::::,,,:::::::::,,,:::+*++;:::;;;:;;;;;;;::,,,,,,,.,,,
;;;;::::::::::::::::,,,:::::::::,,,:,::;;::::;::::;:;:::::,,,,,,,,,,.,
;;;:::::::::::::::::,,,:::::::::,,,,,,:;;;::::::::::::::,,,,,,,,,,,,,,
;;;:::::::::::::::::,,,:::::::::,,,,,:,:;::::::::::::,,,,,,,,,,,,,,..,
;;;:::::::::::::::::,,,::::::,::,,,,,:,,:;::::::::,,,,,,,,,,,,,,,,,..,
;;;::::::::::::::::,,,::::::::::,,,,,:,,,::::::,,,,,,,,,,,,,,,,,,,,,.,
;;;::::::::::::::::,,,::::::::::,,,,::,,,,,,,,,,,,,,,:,.,,,,,,,,,,,..,
;;;::::::::;:::::::,,,::::::::::,,,:::,,,,,,,,,,,,,,,:,,,,,,,,,,,,,...
;;;::::::::;:::::::,,,::::::::::,,,:::,,,,,,,,,,,,,,,::,,,,,,,,,,,,...

5. Buddhi Mudra (thumb to little finger), press the fingers of hands below ears with fingers towards the back of the neck. 6. Both hands over face with fingertips along hairline. (Don’t be surprised at what you see.) 7. Interlock fingers on top of your head. 8. Extend arms out straight at 45 degrees with palms up.

Saakat nindak dusht khin maa-eh bidaariun

Rakhay rakhanhaar aap ubaariuns Gur kee pairee paa-eh kaaj savaariun Hoaa aap dayaal manho na visaariun Saadh janaa kai sung bhavjal taariun Saakat nindak dusht khin maa-eh bidaariun Tis saahib kee tayk naanak manai maa-eh Jis simrat sukh ho-eh saglay dookh jaa-eh Jis simrat sukh ho-eh saglay dookh jaa-eh

;;;;;;;;;;;;;;;;;;;;;;;;:::::;;;;;;;;;;;:;;:::;;:;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;++*********++*********++++++;;;;;;+;;;+++++;;;;;;;;;;
;;;;;;;;;;+++*??%%%%%%%%%%%%%%%%%%%%%%%?%%%%%%%?%%%%%?%%%%%%%%??*++;;;
;;;;++****???%%%%%%%%%%%%%%SSS%%%%%%%%??%%%%%%%%%%%%%%%%%%%%%%%%?+;;;;
;;;;+******??%%%%%%%%%%%%%%%%????%%%%???%?%??%%%%%%%S%%%%%%%%%%S%*;;;;
;;;;++*******?%%%%%%%%%%%???%%%%%%%%%?%%%%%%%%%%???%%%%%%%%%%%S%?*+;;;
;;;;+********?%%%%%%%%%?%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%S%***;::
;;;;;++++++++*%%%%%%%%%%%%%%%%SSS%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%*++;:::
;;;;;;;+++++++?%%%%%%%%%%%SSS%%%%%%?%%%%%%%%%%%%%%%%%%%%%%%%%?+;;:::::
;;;;;;;;;;;;++*?%%%%%%%%%SSS%%%SSS%%S%%%%%%%%%%%%%?%%%??????*;::::::::
;;;;;;;;;;;;;;;+?%%%%%%%S%%SSSSSSS%SSSSSSSSSS%%%%???????**+;::::::::::
++++;;;;;;;;;;;;;*?%%%%%%SSSSSSSS##SSSSSSS%%SSS%%???**+++;;;;;;;;;;;;;
++;;;;;;;;;;;;++++++*?%%%S%%SSSSSSSSSSSSSSS%%%%%%%++;;;;;++;;;;;;;;;;;
+;;;;;;;;;;++++++++++*SS%%SSSSSSSSSS%SSSS%S%%%%%?*;;;;;;;;;;;;;;;;;;;;
+;;;;;;;;;++++++++++++%S%%%%%%%%SSSS%SS%%%%%%%%%?+;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;+++++;;;;;;;?S%%%%%%%%SSS%%S%%%%%%%%%%?;;;;;;;;;;;;;;;;;;;;+
;;;;;;;;;;;;;;;;;;;;;;+%%%%%%%%SSSS%%SSSS%%%%%%%*;;;;;;;;;;;;;;;:::;;;
;;;;;;;;;;;;;;;;;;;;;;;*%%%%%%%SSSS%%%%%%%%%%%%?+;;;;;;;;;;;;;;:::;;;;
;;;;;;;;;;;;;;;;;;;;;;;+%%%%%%%%%%S%%S%%%%%%%??*;;;;;;;;;;;;;;;:::;;;;
;;;;;;;;;;;;;;;;;;;;;;;;?%%%%%%SSSS%%SS%%%%%%??+;;;;;;;;;;;;;:::::;;;;
;;;;;;;;;;;;;;;;;;;;;;;;*%%%%%%SSSSSSSSS%%%%%??+;;;;;;;;;;;;:::::;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;*%%%%SSSSSSSSSSSS%%%%??+:;;;;;;;;;;::::::;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;*%%%%SSSSSSSSSSSSSS%%??*:;;;;;;;;;:::::::;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;*?***?SSSSSSSSSSSSS????*;;;;:;;;;::::::::;;;;;
;;;;;;;;;;;;;;;;;;;;;;;+**++++?SSSS%SSSS%%?++****;;::;;;:::::::::;;;;;
;;;;;;;;;;;;;;;;;;;;;;+***++++*%SSS%%#SSS?*++++**+;::;;;:::::::::;;:::
;;;;;;;;;;;;;;;;;;;;;+*+**+++++?SSSS%SS%%**+++**+;;:::;:::::::::;;::::
;;;;;;;;;;;;;;;;;;;;+*+++*+++++*%SS%%SSS?*++++++;;;+;::::,::::,:::::::
;;;;;;;;;;;;;;;;;;;;+*+++**+++++%S?*??SS**++++*+;;;++:::,,:::,,:::::::
;;;;;;;;;;;;;;;;;;;;+??*??%*++++****???%?++++*S?*++*;:::,,,:,,,:::::::
;;;;;;;;;;;;:;;;;;;;+%%%%%S%*+++*???%%?**+*+*%%%%??*::::,,,,,,,::::,::
;;;;;;;;::::::;;;;;;;*%%%%%%**++**???%?*++++*?*??*+:,::,,,,,,,,::::,::
;;;;;;;:::::::::;;;;;:;;++;;+**++*%%%??++++;::,::,,,,,:,,,,,,,,:::,,::
;;;;;:;:::::::::;;;:;::::::::;*+;*%%?%?+++;,,,,,,,,,,,:,,,,,:,,:::,,::
;;;;;;;:::::::::;;;::::::::::;*+++%%%%*+++:,,,,,,,,,,,,,,,,,,,,:::,,,:
;;;:;::::::::::::;;::::::::::+**++????++++:,,,,,,,,,,,,,,,,,,,,::,,,,,
;;;;;::::::::::;:;::::::::::;***++****++++;,,,,,,,,,,,,,,,,,,,,:,,,,,,
;;:;:::::::::::;:;::::::::::++++***??**+++;,,,,,,,,,,,,,,,,,,,,:,,,,,,
;;;;:::::::::::::;::::::::::+****?+*+***++:,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;;::;;::::::::::::::::::::;+***+*+++*+*++:,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;;::;;:::::::::::::::::::;;;**++++++;+++:::,,,,,,,,,,,,,,,,,,,,:,,,,,
;;:::;;::::::::::::::::,,:;;;;;;;:::::;;::::,,,,,,,,,,,,,,,,,,,,,,,,,,
;;;;;;;::::::::::::::::,,:;;;;;:::::,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;:;;;;:::::::::::::::,,,:::;;;::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;:;;;;:::::::::::::::,,,::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;:;;;;:::::::::;:::::,,,:::::::::,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,
;;;;;;;::::::::::::::,,,,::::::::,,,,,::,,,,,,,,,,,,,,:,,,,,,,,,,,,.,,

Tis saahib kee tayk naanak manai maa-eh

;;;;::;;;;;;::;:::::::::::::;;;;;;:::::::::::::::;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;:;;;++*************?********++++;;;;;;;;;;++++;;;;;;;;;;;;;
;;;;;;;;;++*?%%SSSSSSSSSSSSSSSSSSSSSS%SSSSS%%%S%%%%%%SSSS%%%%?*++;;;;;
;;++****??%SSSSSSSSSSSSSSSSSSSSSSSSS%%SSSSSSSSSSSSSSSSSSSSSSS%*+;;;;;;
;;+****???%SSSSSSSSSSSSSSSSSSSSSSSS%?%%%%%%SSSSSSSSSSSSSSSSSSS%*;;;;;;
;;+*******?%SSSSSSSSSSS%%%%%%%%%SSS%SSSSSSS%%%%%SSSSSSSSSSSSSS??+;;;;;
;;+*******?%SSSSSSSSS%%%%%SSSSSSSSSSSSSSSSSSSSS%%%SSSSSSSSSSS%??*;::::
;;;*+++++++*SSSSSS%%%%%SSSSSSSSSSS%SSSSSSSSSSSSSSS%%SSSSSSSSS***;:::::
;;;;;+++++++?S%%%%SSSSSSSSSSSSSSS%%SSSSSSSSSSSSSS%%S%%SS%%%?+;;:,,,,,,
;;;;;;;;;+++*%%%%%%SSSSSSSSSSSSS%SSSSSSSSSS%%%%%%%%%%%%%%?*;::,,,,,,,,
;;;;;;;;;;;;;+?S%SSSSSSSSSSSS##S%SSSS#####SS%%%%%%%%%%??+;::::::,,:,::
+++;;;;;;;;;;:;*%SS%%%SS##########S###SSSSSSSS%%%%%%?*+++++;+;;;;;;;;;
+;;;;;;;;;;++++++?%S%%SS##SSS#####S#####SSSSSSS%%?*+;;;+;;++;;;;;;;;++
;;;;;;;;;+++++++++*?SSSSSS#SS#####SSSSSS##SSS%S?;;;;;;;;;;;;;;;;;;;;++
;;;;;;;;+++++++++++;?SSSSSSSS#SSS#S#SSSSSSSSSS%+;;;;;;;;;;;;;;;;::;+++
;;;;;;;;+++++++++;;;*SSSSSSSSSSSSS%SSSSSSSSSSS?;;;;;;;;;;;;;;;;::;;+++
;;;;;;;;+;+;;;;;;;;++%SSSSSSSSSSSSSSSSSSSS%%%%*;;;;;;;;;;;;;;;:::;;;;;
;;;;;;;;;;;;;;;;;;;;;*SSSSSSSSSSSS%SSSSSSS%%%%+;;;;;;;;;;;;;;:::;;;;;;
;;;;;;;;;;;;;;;;;;;;;;%SSSSSSSSSSS%SSSSSS%%%??;;;;;;;;;;;;;:::::;;;;;;
;;;;;;;;;;;;;;;;;;;;;;*SSSSSSSSSSS%SSSSSS%%%?*;;;;;;;;;;;;;:::::;;;;;;
;;;;;;;;;;;;;;;;;;;;;;+%SSSSSSSSSS%SSSSSSS%%%*:;;;;;;;;;;;::::::;;;;;;
;;;;;;;;;;;;;;;;;;;;;;+%SSSSSSSSSS%SSSSSSSS%%?;:;;;;;;;;;::::::;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;*SSSSSSSSSSS?SSSSSSSS%%?+:;;;;;;;;:::::::;;;;;::
;;;;;;;;;;;;;;;;;;;;;;*%%SSSSSSSSS?%%%%%S%%%%?*:;;::;;;::::::::;;;;;::
;;;;;;;;;;;;;;;;;;;;;;%%%%%%%%%%%%?%%%%%%%%%%??;;:::;;::::::,::;;;::::
;;;;;;;;;;;;;;;;;;;;;?S%%%%%%%%%SS?SS%%%%%%%%%%*::::;;:,:::,,::;::::::
;;;;;;;;;;;;;;;;;;;;*SSS%%%%%%%SSS?%SS%%%%%%%%%%;:::;::,,:,,,::::::::,
;;;;;;;;;;;;;;;;;;;;%SSS%%%%SSSSS%?%%%S%%%%%%%%%%:,:::,,,,,,,::::::::,
;;;;;;;;;;;;;;;;;;;+SSSSS%%SS%%%?*+*?%%%SS%%%%%%S*,:::,,,,,,,,:::,::,,
;;;;;;;;;;;;;;;;;;*SSSSS%%SSS%%*+++++?%%SSS%%%%SSS*::,,,,,,,,,::,,:,,,
;;;;;;;;;;;;;;;;;?S#SSSS%%SSS%********?%S%SSS%SSSS?+:,,,,,,,,,::,,,,,,
;;;;;;;;;;;;;;;***%SSSSSSSSSS?*********%S%%%SSSSS%***;,,,,,,,,::,,,,,,
;;;;;:;::;;;;+*?**?SSSSSSS?;++?*******+;+;::;?%SS%****+,,,,,,,,:,,,,,,
;;;;;:::::;+******?%S%*;;:::::*??????*:,,,,,,,:*%?******:,,,,,,,,,,,,,
;;;;;::::;+***++++**+::::::::;?????*?*:,,,,,,,,,,;*******;,,,,,,,,,,,,
;;;:::::;***++;++;:::::::::::*?????*?*;,,,,,,,,,,.:+******;,,,,,,,,,,,
;;;::::;**++;;;;;:::::::::::;***?***+*+,,,,,,,,,,..,+*++***:.,,,,,,,,,
;;;:;:;**+;;;;;;:::::::,:::;**???++**++:,,,,.,,,,.,,,+**++*+,,,,,,,,,,
;::::;**+;+++;:;::::::,,::;+*??%%**%??+;,,,...,,,..,,.;**++*+,,,,.,,,,
;:::;+*+++*??*+;:::::::::;+;+***++++*+;:;,.....,...,,,;??**+*:,,,,.,,,
::::;*+++++**??*+;:::,,,:++;;+*++++++;:::;,.......,:+?????*++;,,...,,,
:::;;;;;+++++++****++:,,;+;;;;:;;;:,,,:::;,....,:*???***+++;;:,....,,,
:::;::::::;;;+++++*???;:;;;;;::::,,,,,,,::,,::+**?*++++;;::,,,,....,,,
::;;:::::::::::;;;+*+**??*;;::::,,,,,,,,,;*****++++;::,,,,,..,,.....,,
::;;;::::::::::::::;::;;+++;;:::,,,,,,,,;+++;:::,,,,,...,,,..,,......,
::;;;::::::::::::::,,,,,:::;;;;:::,::::::,,,.......,,...,,,...,......,
:;;;:::::::::::::::,,,,,::,,,:::::::::.............,,...,,,..,,,......
:;;;;::::::::::::::,,,,,::,,::,,,,,,,,........,,..,,,..,,,,..,,,......
:;;;;::::::::::::::,,,,:::,,::,,,,,,,,........,,..,,,..,,,,..,,,......

Jis simrat sukh ho-eh saglay dookh jaa-eh

::::::::::::::::::::;;*?%SS############SS##SS###S%+;;;::::::::::::;;;;
:::::::::::::::;;;+*?%#############SS#####@@##@@@#*;;;;;::::::::::;;;:
;::::::::::::::;;+***?S#####SSSS############@@#@@S?+::;;::::::::::::::
+;;;:::;;;;:;;;;;;++++?########@@@##############%+;:::::::::::::::::::
*+;:::::::::::::::;;;++%#####@@@@@#@#####SSSSS%*;:,,,,,,,,,,,,,,,,,,::
???*+++;;;;;:::;;;;;;;;;?S###@@@@@@@@@@@##SS%?+::::::::::;++:::::;;;;;
********+++++++++++;;;;;;+?##@@@@@@@@@@@##S*+++++++++;+****+;;;;;;;;;;
**************++++++;++++++%@@@@@@@@@@@@##*;+++++++;;;+++;;;;;;;;;;;;;
******+****+++++++++++++++++##@@@@@@@@@@#%;;;;++++;;;+++;;;;;;;;;;;;;;
***+++++++++;;+++;++++++++++?###@@@@@@##S*;;;;+++;;;;+++;;;;;;;;;;;;;;
++++++++++;;;+++;;;;+++++++;+S##########S*;;;+++;;;;;++;;;;:;;;;;;;;;;
+++++++++;;;;+++;;;;++;;+++++S##@@####@#S?;;;;++;;;;++;;;;;:::;;;;;;;;
++++++++;;;;;++;;;;;+;;;;;++*##########SS%+;;;+;;;:;+;;;:;:::::;::;;;;
++++++++;;;;;+;;;;;+;;;;;;;+S##SSS###SSSSS%;;;;::::;;;;:::::::::::::::
++++++++;;;;;;;;;;;;;;;;;;;%##SS###S##SSSS#?;:;::::;;:;:::::::::::::::
+++++++;;;;;;;;;;;;;;;;;++%@#####%**?S#SSS##S*;:::::::::,::,,,,:,:::::
++++++;;;;;;;;;;;;;;;++*??@@####S?*?*?SSS####??*+;::::::,::,,,,,,,,:,:
++++++;;;;;;;;;;;;;+**++*?##SS?++????++;;;+??****?*;:,::::,,,,,,,,,,,,
+++++;;;;;;;;;;;;+*++;;++++;;:::;?%%?+,,,,,,,::;+****;::,,,,,,,,,,,,,,
+++++;;;;;;;;;;++++;;;;;;;;;::::+??*?*:,,,,:,,,,::;+*?*+:,,,,,,,,,,,,,
+++++;;;;;;;++++;;;;;;;;;;;::::;?%%?%*:,,,,,,,,,,::::;+**+;:,,,,,,,,,,
++;++;;;;;+*++;;;;;;;;;;;;:::::++**++;::,,,,,,,,,:,:,,:;+*?*;,,,,,,,,,
+++++;;;++*++;;;;;;;;;::;;::::;;;;;::::::,,,,,:,::,:,,,,,:;+*+;:,,,,,,
+++++++++;;;;;;;;;;;;::::::::,:;;::::::,,,,,,,,,,,,,,,,,,,,,:;**;,,,,,
++++++++;;;;;;;;;;;;:::::::::,::::::,::,,,,,,::,,,,,,,,,,,,,,:;;++:,,,
++++;;;;;;;;;;;;;;;;::::::::,,:::::,,::,,,,,,::,,,,,,,,,,,,,,,,,::;;:,
++++;;;;;;;;;;;;;;;;::::::::,::::::,,::,,,,,,::,,,,,,,,,,,,,,,,,,,,::,

Yogi Bhajan • July 7, 1986

Jis simrat sukh ho-eh saglay dookh jaa-eh

The Teachings of Yogi Bhajan ©2008

Page 228

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

How Much You Love Kriya p.1 of 2

Part I: A Male and Female Balance of Creativity Posture: Left arm is bent with the palm flat, facing out like a pledge at the shoulder level (below the eyebrow). The right palm is also flat and facing out. The bottom of the right wrist should be slightly above and parallel to the eyebrows; the right forearm angles in toward the face. The right hand is up and the left hand is low. Eyes: Look at the tip of the nose. Breath: Breath slowly. Music: EveryHeartbeat byNirinjan Kaur. Time: 15 minutes. First 2 minutes are done in silence. To end: Inhale and suspend the breath for 10 seconds while stretching the arms straight up. Exhale and relax for 3 minutes. Benefits: Apowerful exercise to make you young. This is the best gift you can give to your physical body.

;;;;;;;;;;;;;;;;;;+++++++++++++++;;;;;;;;;;;;;;;;+++++;;;;;;;;;;;;;;;;
;;;;;;;;;+;+++++*****?????????????**?******?***??%%%%?**+++++;;;;;;;;;
+++++++++++***???%%%%%SSSSSSSSSSSSSSSSSSSSSS%%%SSSS%%%%?*++++;;;;;;;;;
;;++++++++*?%%%SSSSSSSSSSSSSSSSSSSS%SSSSSSSSSS%%%%%%%%%%%?+;;;;;;;;;;;
+++++++++++*?%%%%%%%%%%%%%SSSSSSSSS%SSSSSSSSSSSS%%%%%%%SS%+;;;;;;;;;;;
+++++++++++*???%%%%%%%%%%SSS%%%%%%%?%%%%%%%%SSSSSS%%%%%SS%+:::::::::::
;;;;;;;;+;+**?%%%%%%%%SS%%%%%%%%%%%%%SS%%%%%%%%%%SS%%%%%%?:::::::::::,
;;;;;;;;;;+**?%%%%%%S%%%%%%%%%%SSSS%SSSS%%%%%%%%??????*+;::::,,,::::,,
;;;;;;;;;;+***%%%%%%%%?%%%%%%SSSSSSSSSSSSS%%%%%%???*+;;:::::::::::::::
++++++++++++++*?%%???%%%%%%SSSSSSSSSSSSS%%%%%%%?****++**++++++++++***?
*******+++++++++******%%SSSSSSSSSSSSSS%%%%%%%%%*+++++++++++++++++****+
****++++++++++*********SSSSSSSSSSSSSSS%%%%%%SS%++++++++++++++;;++**+++
++++++++++++++****+++++?%SSSSSSSSSS%S%%SSSSSS%++++++++++++++;;;++++++;
++++++++++++++++++++++++%%%SSSSSSSS%SSSSSSS%??++++;++++++++;;;++++++;;
++++++++++++++++++++++++*%%%%SSSSSS%%SSSS%%%?*+;;;++++++;;;;;;++++++;;
+++++++++++++++++++++++++?%%%%%SSS%%SS%%%%%%?+;;+++++++**+;;;;+++++;;;
+++++++++++++++++++++++++*%%%%%SSS%%S%%%%%%%?+;+++++*????*+;;+++++;;;;
++++++++++++++++++++++++++%%%%%%%%%%%%%%%%%%%+;++++?????*+;:;++++;;;;;
++++++++++++++++++++++++++?%%%%%%%%%%%%%%%%%%*;++*?????**+;:;+++;;;;;;
++++++++++++++++++++++++++?%%%%%%%%%%%%%%%%%%?;+?%???%?*++::;+++;;;;;;
++++++++++++++++++++++++++?%%%%%%%%?%????????%+?%?*??%?*+;::;+;;;;;:::
+++++++++++++;;;+++++++++*%%%???%%%?%%???????%?S?**?*??*+;::;;;;;;::::
++;+++++++++;;;;++;;;+++;?%%?%%%%%%?%%%??????%SS%??+;??++:,:;;;:;:::::
++;;++++++++;;++++++++++?%%%%%%%%%??%%%???????%SSS?;+?*+;,,:;;::;::,,:
++;;;;++++++***?????%%%SS%%%%%%%%*+++*???????%%%%%+:*?*+:,,:;:::::,,,,
++;;+;++************??SS%%%%%%%%**+**++?????%%%%?+:*?**+,,,:;:::::,,,,
+;;;;+******+++++****?SS%%%%S%%?*********?%????*;:**++++:,,::::::,,,,,
+;;;;++++**??++++++++*****?%****?******++*+;::::,:**+***:,,:::,,:,,,,,
+;;;;;+++++***+;;;;;;;;:::::;::;*????**:::,,,,,,,;+*++++:,,:::,,:,,.,,
;;;;;;;;+++++*?*;;;;;;;;::::;;:+??????+:,,,,,,,,,,,++**+,,,::,,,,,,..,
;;;;;;;;;;;+****?+;;;;;:::::;:;*??????*:,,,,,,,,,,,+***;,,,::,,,,:,...
;;;;;;;;;;;;+++**?*+;:;;::::;:+**?++*++;,,,,,,,,,,,:++;,,,,:,,,,,:,...
;;;;;;;;;;;;;;;+*+*?*+;:::::;;??%%*?%?*+:,,,,,,,,.,,,,,,,,,,,,.,,,,...
;;;;;;;;;;;;;;;;;+***?*;::::;+*?******+;;:,...,,..,,,.,,,,,,,,..,,,...
;;;;;;;;;;;;;;;;;;++++++:::;+++**++++;::;;:....,..,,..,,,,.,,...,,,...
;;;;;;;;;;;;;;:;;;+++++*;,:+++;;;;;::,:::::....,..,,..,,,,.,,...,,,...
;;;;;;;;;;;;;;:;;;++++++;,:;;;;;;:::,,,,:,,.......,,,.,,,,.,,....,,...
;;;;;;;;;;;;;;:;;;+++**:,,::;;;;:::,,,,,,.........,,,..,,,.,,.....,...
;+;;;;;;;;;;;;:;;;;+**+,,,::::::::,,,,,,......,...,,,.,,,...,.....,...
;+;;;;;;;;;;;::;;;;;++:,,,:::::::,,,,,,,......,...,,,.,,,...,.........
++;;;;;;;;;:;::;;;;;:::,,,:;::::,,,,:::,......,,..,,,.,,,...,.........

;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;++++++++++++++++;;;;;;;;;+++++++++++++;;;;;;;;;;;;;;;
;;;;;;;;;;++;+++******??????????????????????*???%%%%?*++++++;;;;;;;;;;
;++++++++++***??%%%%%SSSSSSSSSSSSS%SSSSSSSS%%%%%%%%%???*+++;;;;;;;;;;;
;;++++++++*??%%%%%%%%%%S%SSSSSSSSS%%SSSSSSSSS%%%%%%%%%%%%;;;;;;;;;;;;;
;++++++++++****???%%%%%%%%%%%%%%%%%%%%%%SSSSSSS%%%%%%%%S%+;;;;;;;;;;;;
;;;;;;;;+;+**??%%%%%%%%%%%%%%%%%%%?%%%%%%%%%%%SSSS%%%%%%%;::::::::::::
;;;;;;;;;;+**%%%%%%%%%%%%%%%%%%%SS%SSSS%%%%%%%%%%%%%%%%?+:::::::::::::
;;;;;;;;;++*+?%%%%%%%%%%%%%%%SSSSSSSSSSS%%%%%%%%%%??*+;:::::::::::::::
;;;;;;;;;;++++%%%%%%%%%%%%%SSSSSSSSSSSSSSSS%%%%??*+;;;;;;;;;;;;;;;;+++
++++++++;;;;;++*??????%%SSSSSSSSSSSSSS%%SSSSSS?+++++++++++++++;+++**++
+++++++;++++++++++++++%SSSSSSSSSSSSS%%SSSSSSSS*;+++++++++;;;;;;+++++++
++++++++++++++++++++++*SSSSSSSSSSS%S%SSSSSSSS?+*??**+;+;;;;;;;+++++;;;
+++++++++++++++++*?%%*+?SSSSSSSSSS%S%SSSSSS%%+?%%%%%?+++;;;;;;++++;;;;
+++++++;++++++++*%%%%%*+%SSSSSSSS%%%%SSSS%%%?*%?????????**+++;+++;;;;;
++++;;;;++++++**??%??%%+?S%%%%SSS%%%%%S%%%%%*?%?**+*??*???*+;;+;;;;;;;
+++;;;;;+++**??????**??**S%%%%%%S%%S%%%%%%%%+%%?*+;;++;;++;;;++;;;;;;;
++;;;;;;;++****++++**?%%+%S%%%%%%%%%%%%%%%%%*S?*++;;;;;;;;;;;;;;;;;;;;
+;;;;;;;;;;;;;;;;;+***?%?%SSSSS%%%%%%%%%%%%%?S?*++;;;;;;;;;;;;;;;;;;;;
+;;;;;;;;;;;;;;;;;;+***%%%%%%%%%%%?%%%%%%%%?%S?*++;;;;;;;:;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;+***%S%%%%%%%%%?%%%??????%S?+++;;;;;;;::;;;;;;;::;;
;;;;;;;;;;;;;;;;;;;+*?%SS%%%%??%%%?%%??????%%SS??+;;;:;;:::;;;;;;:::;:
;;;;;;;;;;;;;;;;;;;+%%%SS%%%%%%%%%?%%%%?????%%%%%?;;::;::::;;;;;;:::::
;;;;;;;;;;;;;;;;;;;;?%%%%%%%%%%%%?*?%%%%%%?%%%%%%+;;:::::::;;::;::::::
;;;;;;;;;;;;;;;;;;;;+%%%%%%%%%%?*+++*??%%???%%%%?;:::::::::;;:::::::::
;;;;;;;;;;;;;;;;;;;;;*%%%%%%%%*+++++++*????????*;::::::::::;::::::::::
;;;;;;;;;;;;;;;;;;;;;;;+*??%%*******++++*??*+;::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;::;;;++******++++;+;:::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;******+;:::::::::::::::::::::::::::,::,
;;;;;;;;;;;;;;;;;;;;;;;;:;:;;;;*??***+;:::::::::::::::::::::::::::,::,
;;;;;;;;;;;;;;;;;;;;;;;::::;;:+*??****;:::::::::::::::::::::::::::,,,,
;;;;;;;;;;;;;;;;;;;;;;;::::;;;****+*+++:::::::::::::::::::::::::::,,,,
;;;;;;;;;;;;;;;;;;;;;;;::::;;**?%**??*+;::::,:::::::::::::::::::::,,,,
;;;;;;;;;;;;;;;;;;;;:;;::::;;+********+;::,,,::,,:::,:::::::::::::,,,,
;;;;;;;;;;;;;;:;;;;;:;::::;++;+++++++;:;;:,,,,:,,::,,::::,::,:,:::,,,,
;;;;;;;;;;;;;::;;;;:::::::;+;;;;;;;;::::;:,,,,:,,::,,::::,::,,,:::,,,,
;;;;;;;;;;;;;::;;;;:::::::;;;;;;::::::::::,,,,:,,::,,::::,::,,,,:,,,,,
;;;;;;;;;;;;;::;;;;::::::::;;;;;:::::::::,,,,:,,,::,,::::,::,,,,,:,,,,
;;;;;;;;;;;;;:;;;;;::::::::;:;;::::::::,,,,,,:,,,::,,:::,,,:,,,,,:,,,,
;;;;;;;;;;;;;:;;;;;;::::::;;:::::::::::,,,,,,::,,::,,:::,,,:,,,,,,,,,,
;;;;;;;;;;;;;:;;;;;;::::::;;:::::::::::,,,,,,::,,::,,,::,,,:,,,,,,,,,,

Part II: Posture: Sit Straight. Elbows are wide and bent so the forearms are parallel to the ground and slightly wider than the hips. Palms are face down, fingers spread wide, open and tight. Bounce the hands in an alternate motion, as if you are playing ball. The motion should be very fast; the body will jerk. Eyes: Eyes are closed. Look up to the center of the skull. Time: 8minutes; the final 2 minutes should be done very fast and very powerfully. To End: Inhale, synchronize your body. Tighten all the muscles of your body. Exhale. Repeat 2 times. Relax for 3 minutes. Benefits: You can avoid disease. Just remember this exercise.

The Teachings of Yogi Bhajan ©2008

Page 229

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

How Much You Love Kriya p.2 of 2

Part III: Posture: Come into Baby Pose. Sitting on the heels, put the forehead to the ground. The arms are resting on the ground behind you with the palms facing up. Music: Pretty and relaxing. Time: 4 minutes. Use the final minute to slowly, slowly rise back up.

****************************************???***???*??******************
*****++++++++++++++++++++++*******+++++++++++++++++*+**++++++;;;;;;;;;
++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;
;;;;;;;;;;;;;;;;;++++++++*+++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;++***********????**++**+++**+;;;;;;+++;;;;;+++;;;;;;;;;;
;;;;;;;;;++++*************++****???%S####S%%??*****????*******+++;;;;;
********??%%%SSSSSS%SSSSS%%?*+++*****?%%S####S%%S#S##S%**+++++++;;;;;;
%%???*?S###SS%%%%%%%???%%SS#SS%?*++******%SSS#%S#SSS%%*++++++++++;;;;;
??????##S%??*****?????%SSSSSSSSSS%?*+++**%SSSS##SSS%%?+++++++++++++;::
++*??%#S?**********?%%SSSSSSSSSSS###%*+*%SSSSSSSSS%%?++++++++++++++;::
;;**%%S%*********?%SS%SSSSSSSSSSS###@#%%%SS%%S%%SSS%?+++++++;++;;;;;::
;;;+%%%S?*****??%#SSS%SSSSSSSSSSSS###SSS%%%%%%%%%%SS?;;;++;;;;;;;;;:::
;;;?%%%%%?****?%SS###########SSSSSSSSSSS%%%%%%%%??***;;;;;;;;;;;;;;+++
+++?%%%%%%%%?%SSSS#SSS#S#SSSSSSSSSSSSS%%%%%%%%%?+++++;;;;:::::;;;;++++
+++*%%%%%%%%SS%%SSSSSSSSSSSSSSSSSSS%%%%%%%%%%?*+;;;;;;;;;;;;:;;;;;++;;
++++*%%%%%%%%%%%%%%%%%%%%%%%S%%%%%%%%%%%%%%??*++;;;;;;;;;;;;;;;;;;;;;;
++++;*?%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%???*+;;;;;;;;;;;;;;;;;;;;;;;;
+++++;+*???%%%%%%%%%%%%%%%%%%%%%%%%%?????**+;;;;;;;;;;;;;;;;;;;;;;;;;;
++;;;;;;++**??????????%%%%%%%%????????**+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++;;;;;;;++++++****????????????****+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+;;;;;;;;;+++;;;;;++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;

;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;++**??????????????******??**+*****+++;;;;;;;;;;;;;;
;;;;;;;;;;;;;+++*??%?%%%%%%%%%%%%%??%%%?%%%%%%%%%%%%%?*+++;;;;;;;;;;;;
;;;;;;;;;;;;;++**?%%%%%%%%%%?%%%%%?%%%%%%%%?%%%%%%%%?**+;;;;;;;;;;;;;;
;;;;;;;;;;;;+++***%%%%%%%%%%%%%%%%%%%?%%%%%%%%%%%%%%***+;;;;;;;;;;;;;;
;;;;;;;;;;;;;+****?%%%%%%%%%%%%%%%%?%%%%%%%%%%%%%%%*+++;::::::::::::::
;;;;;;;;;;;;;;;+++*%%%%%%%%%%%%%%%??%%S%%%%%%%???*+;;;::::::::::::::::
+++;;;;;;;;;;;;;;++*???%%%%%%%%SSS%SSSSSS%%%%%?*+;;;;;;;;;;;;;;;;;;;+;
****++++++++++++++;;+*%%%%%%SSSSSSSSSSS%%%%???**+++++++++++++++++***++
+++++++++++++++++++++++?%%S%%%%SSSSSSSS%%%%%?++++++++++++++++;++++++;;
++++++++++++++++++++++++*?%%%SSSSSS%SSS%%%%?+++++++++++++++;;;++++;;;;
++++++++++++++++++++++++++?%%%SSSSS%%%S%%??*+++++++++++++;;;;++++;;;;;
++++++++++++++++++++++++++*%%%%%%%%%%%%%%??+++++++++++++;;;;;++++;;;;;
+++++++++;;;;;++;++++++++++%%%%%%%%%%%%%%?*++++;;++++++;;;;;;+++;;;;;;
+++++++++;;;;;++;++++++++++?%%%%%%%%%%%%%?*+++;;;++++++;;;;;+++;;;;;;;
++++++;+++;;;;++;++++++++++?%%%%%%%%%%%%%%?+++;;;+;+++;;;;;;+++;;;;;;;
++++++;+++;;;;+;;++++++++++%%%%%%%%?%%%%%??+;+;;;;;;+;;;;;;;;;;;;;;;;;
+++++++++;;;;;+;;;++++++++*%?????%%?%??????*+;;;;;;;+;;;;;;;;;;;;;;;::
++++;;;;;;;;;;;;;++;;;;+++%%?????%%?%%??????*;;;;;;;;;;;;::;;;;;;:;;::
++++;;;;;;;+;;;+++;;;;+++*%%%???%%?*?????????;;;;;;;;;:;;::;;;;;::::::
+++;;;;;;;;;;;;+++;;;;;;+?%%%%%??*+**?%%????%*;;;;;;;::;:::;;;;:::::::
++;;;;;;;;;;;;;;;;;++;;+?%%%?%%%?*****?%%%?%%%+;;;:;;::::::;::;:::::::
++;;;;;;;;;;;;;;;;;++++*?%%%%%%?*******???%%%?**+::;;::::::;::::::::,:
+;;;;;;;;;;;;;;;;;;++**+*?%%*+;+*****+;;;;+??****+;::::::::::::::,:,,,
;;;;;;;;;;;;;;;;;;;+*+++++*+;;;*????**;;;;::;+*****;:::::::::::::,:,,,
;;;;;;;;;;;;;;;;;;+*++++;;;;;+*****++++;;;::::;+****;::::::::::::,,,,,
;;;;;;;;;;;;;;;;;+*+++;;;;;;;++*****++;;;;::::::+*+++:::::::::::,,,,,,
;;;;;;;;;;;;;;;;+*++;;;;;;;;;+;*??***+;::;:::::::;+***;:::::::::,,,,,,
;;;;;;;;;;;;;;;**++;;;;;;;;;;;;+**++*;:::::::::::::+**+;::::,,::,,,,,,
;;;;;;;;;;;;;;*+++;;;;;;;;;;;;;;;;;;::::::::::,:::,:+*+++:::,,,:,,,,,,
;;;;;;;;;;;;;*+++;;;;;;;;;;;::::;::::::::::::,,::::::;*+++::,,,:,,,,,,
;;;;;;;;;;;;*+++;;;;;;;;;;;;::::;;:;:::::::,,,,,:::::,:+*++;,,,,,,,,,,
;;;;;;;;;;+*++;;;;;;;;;;;;;;;:::;;:;:::::::,,,,,:,:::,,:+**+:,,,,,,,,,
;;;;;;;;;+**+;;;;;;;:;;;;;;;::::;;:;:::::::,,,,,:,,::,::::+++:,,,.,,,,
;;;;;;;;;+++;;;;;;;;;;;;;;;;::::;;:;:::::::,,,,::,,::,:::,,+*+:,,.,,,,
;;;;;;;;++;;;;;;;;;;;;;;;;;;::::;;::;:::::,,,,,::,,::,:::,,;*++:,.,,,.
;;;;;;++++;;;;;;;;;;;;;;;;;;::::;;::;:::::,,,,,::,,::,,::,,,:+*+,.,,..
;;;;;++++;;;;;;;;;;;:;;;;;;:::::;;::;:::::,,,,,::,,::,,::,,,,:;*;,,,..
;;;;;+++;;;;;;;;;;;;;;;;;;;:::::;;::;:::::,,:,,::,,::,,:,,,,,..:*:,,..
;;;;;;;;;;;;;;;;;;;;;:;;;;;:::::;;::;:::::,,:,,::,,::,,:,,,,,..,,:,,..
;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::;;::;:::::,,:,,::,:::,,,,,,,,..,,.,,..

Part IV: The Prayer

Posture: Sit straight and reach up. Arms are at a 60-degree angle and slightly in front of the body. Stretch out from the shoulders, stretch the arms very straight, with no bend in the elbows. Palms are flat, facing each other. Eyes: Look toward the sky, the heavens, then close the eyes. Time: 2 minutes Comments: Pray. Trust in your prayer. Ask and it shall be fulfilled. Open your heart. Dwell in God. It will bring all happiness and bliss.

Yogi Bhajan Comments: Love confronts. Love has no fear. Love is the ultimate power. It knows no defeat. It doesn’t know impossible. It’s a strength, it’s not a weakness. There’s a tremendous amount of pain in love. That’s realism. But do the lovers feel it? No. There’s a joy. In history, you will find people in love of God tortured in many ways. They smiled. They laughed. Where came their strength? It was their love. I [would] like to let you know how much you love. Let’s measure it by a straight balance of frequency. You will know it.

Yogi Bhajan • June 4, 1992

Teachings of Yogi Bhajan ©2008

Page 230

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Strenghten the Immune System II

1. Swimming through the Pranic Ocean. Sit in Easy Pose and move the arms like you are swimming. As one arm extends, the other draws back with the elbow along your side. Do not punch. Create a smooth, circular swimming motion that moves the shoulders, rib cage, and back muscles. Create a powerful Breath of Fire through the open mouth in rhythm with the arms. Keep the back molars together so that the breath sounds like a powerful, pulsing hiss. 13 minutes.

######################################################################
########################################S#############################
#######################################SSS############################
######################################SSSSS#####################S#S###
######################################SSSSS#S######S######SS####S#S###
#######SS##S##########################SSSSSSS##SSS#S#####SSS####S#SS##
######%??%S?%S############SSSSSS#####SSSSSSSS#SSS##S#S##SS#S#SSSS#SS##
#####S%%%%%S%?#####S###S##SSSSSS##S##SSSSSSSSSSSSSSSSS#SSSS##SSS##SS##
#####S%S%%%%S?%#S###S#S#SS##SSSS##S#SSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSS##
######S%%%%%???S#%?%#SSS####SSS##SSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSS#
##S####%???%????%*%S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SS###S%?%%?****?S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SS#####%??***?%SSSSSSSSSSS####SS###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###S###S##S%???%%#SSSSSSSSS#S?+;::;+?S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
######SSSSSS?%%??SSSSSSSSS#%;,,,,...,;%#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##S####SSSS#%?%?*%#SSSSSSSS;::,,,,.,,,:%#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#######SSSS#S???**%#SSSSS#%;::::;;;:,,,+#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
####SSSSSSSSS???***S#SSSS#S;;:;+++++;::;SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###S###SSSSSSS???**?SSSSSSS*;+*??**??+:+SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###SS##SSSSSS#%???**S#SSSS#S+?**?*+?*++%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
####S##SSSSSSSS???***S#SSSS#%?***?**+*%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###S##SSSSSSSSSS%??*++%###SSSS?????**?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###SSS#SSSSSSSSSS???***?%SSSS#?????**%S##SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###SSSSSSSSSSSSSSS??****++**%?+????**?*??**?SS#SSSSSSSSSSSSSSSSSSSSSSS
##S#SSSSSSSSSSSSSSS??*****++??*???*++?;;;;;;;+?SSSSSSSSSSSSSSSSSSSSSSS
###S###SSSSSSSSSSSSS?**?**++**?*****+?+;+;+;+::+%SSSSSSSSSSSSSSSSSSSSS
#######S#SSSSSSSSSSSS%???*******+*+*+**:;;;++:;+**?%SSSSSSSSSSSSSSSSSS
########SSSSSSSSSSSSSSS?+**+++++:;+++;+:;;;;+*???***%SSSSSSSSSSSSSSSSS
########SSSSSSSSSSSSSS#%***++;;:::::::::;;;;+SSSS%**%SSSSSSSSSSSSSSSSS
#######SSSSSSSSSSSSSSSSS***+++;;::::,,:::;;;*#SSS?**%SSSSSSSSSSSSSSSSS
######S#SSSSSSSSSSSSSSSS?**++++;;:::::;;;:;;*SSSS***SSSSSSSSSSSSSSSSSS
#######SSSSSSSSSSSSSSSS#%**++++;;;;::::;;;;;*#SS?*+%#SSSSSSSSSSSSSSSSS
###S##SSSSSSSSSSSSSSSSSSS?*++++++;:::::::;+;?S%%**+SSSSSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSSSSSSSS#?+*++++;;;;;;:::;;;*%%*++*%#SSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSS#*;;+++;;;;;;:::::::+#S*?++*%#SSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSS#SS##S+;;;;;;;;;::::::::,;%SS%?%S%SSSSSSSSSSSSSSSSS
#SSSSS#SSSSSSSSSSSSSS###S+;;;;;:::::::::::::;*SSSS#S#SSSSSSSSSSSSSSSSS
###SSSSSSSSSSSSSS#SSSSS#%;;;;;;;::::::::::,:;+%#SSSSSSSSSSSSSSSSSSSSSS
###SSSSS#SSSSSS#SSSSSSS#?;;;;;;::::::::::,,::;?#SSSSSSSSSSSSSSSSSSSSSS
###SS##S###S#SSSSSSSS##S+;;;:;;;;;;:::::,,::::%#SSSSSSSSSSSSSSSSSSSSSS
##SS###S#####SSSSSS##S*;;;;;::;;;;;:::::,::::,?######SSSS###SSS###SSSS
###################S*:,::;;;::,::;;:::::::,,,,:???%%%SS#S%?*++++*?S#SS
#SSS%%%%%%%%%%%%?*+:,::::::;;::,::;::::::,,,::,,,,,,:::;;;:::,,,,,;*?%
*++++++++*++;;:::::::::,,,,,::::::::::;::::::::::::,,:,,,::::,,,,,,,,:
;;;+++++++:::::::::,,,,:,,,,,,:::::::;::::::::::::::,:::::::,,,,,,,,,,
;;;;;;;;;;:::::::;;;::::,,,,,,,,,,::::::::::;;;:::::::::::::,,,,,,,,::
;;;;;;;;;;;;::::::;;;;;;::::::,,,,,,::::;;;;;:::;;;;;:+++;::::::::::::
;;;;;;;+;;;;::::::::;;;;;;;;;;;;;:::;;;;+;;;::;;;;;;;;;++;::::::::::::
;;;;;;;+;++:,::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::;;;;;;;;::::::
;++;;++++++:,,::::::::::::::;;;;;;:::::::::::::::::::,,,:;;;;::::,::::
:;;;;;++++;::,,::,,,,,,,,,,,,:::::::,,,,,,,,::,,,,,,,:,::;;:::::::::::
::::::;;;+;:::::::::::::::::::::::::,:::::::::::::;;:::;;:::::::::::::
;;::::;;;;;;;;;;::::::::::::::::::::::::::::::::::::::::,:::::::::,,,:
;;:::::::::::::::,,:::,,,,,,::::,,,:::::::,,,,,,,,,:::,,,::::::,,,,,,:
:::::::::::::::::::,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,::::
::::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::
:::::::::::::::::::::::,,,,,:,::::::::::::::::::::,,,,,,::::::::::::::

2. Back Platform Pose. Keep your body straight, especially your knees. Let your neck relax backwards but do not let it hyperextend. This puts pressure on the parathyroid. 2 minutes.

3. Maintain the posture and begin to breathe strongly through circled lips. Puff in and out using the diaphragm to drive the breath. This is not a Breath of Fire from the navel, it is a ‘pancreas’ breath that is focused near the sternum and diaphragm. 2 minutes.

################################S###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
############################S###SSS###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#############################SSSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
########################SSS###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS##SSSSSSS
#########################SSSSSSSSSSSSSSSSSSSSSSS##SSSS#SSS##S%%SSSSSSS
########################SSSSSSSSSS##SSSS######SS%*+;;+++*+?*++++*SSSSS
########################SSSSS#SSSSSS###SS%%?*+;:,,,,:;:::::;;;;+;+SSSS
####################SSSSSSSSS######SS%?+;::,,,,,,,.,:;;;;;;+;:::,.?#SS
####################SSSSSSSSS###S%?*+:::::,,,,,,,,,,,;++++*++;;;:,?#SS
####################SSSSSS###S?+;;;:::,,,,,,,,:::::;;+++*???**+::+S###
##########################S%*+;;;::::,::,,,,:::;;;+%S%%SSSS???**%S####
###############S%%%SSSS%%*+;;;::::::::::::;+++;;+*%SS%%###%??%###SS###
##########SS%%%*;;;+*++;;;;:::;;;;;;;;;+*+*?+:;+*%???%??%%???S#S#SS###
########%?++;;;;;;;;;;;;;:;;;;;;;;;+**??*??+:;+*???%%%?**+*??S########
#######?;;;;;++;;;;;;;;;;;;;;;;;+?%%%%%%%*;:;*?***++++++;;?%+;%#S####S
######S?******+;;;;;;;;;;;;;;;*?S%%%%%??+;:+*+***++;;::::;??;;%####SSS
###S%?********;;;;;;;;;;;;;;+????+++**+;:;;;;;;::;;;;;;+;+?;::;+*?S##S
#S?;::;;;;;;;;;;++;;;:;;;;;;+;;;::::;;:;;::::::,,,,,:::::+*++;::,,:+%#
#?;;;::::::::::::;:::::::,:::::;:::::::::::::::,:::::::::::;;;;:::,,,+
S*;;;:::::::::;;::::::::::::::::::::::::::::::::::::::::::::::::,,,,,;
#S?*+;;:::::::::,,,::::::::::::::::,,,,,,,:::,,,,,,,,::,,,,::,,,,:;+?S
####%+::::::::::,,,,,,,,,,,,:::::::,,,,,,,,,,,,,,,,,,,,,,,::;;;;*%SS#S
####S?**??%%?*++;:::::,,,:;;*++;;:::,,::;;;;;;::::::::;+++*?%SSS##SSSS
##############SSS%%%%????%SSSSSS%?*++++?%SS%%%%%?????%%SSSS#####SSSSSS

4. Corpse Pose. Take a nap. 17 minutes

5. Remain resting in Corpse Pose and begin listening to Liv Singh’s Har Har Mukanday with the affirmation. Repeat the affirmations with Yogi Bhajan. Then stretch, twist, and move your shoulders. Wake up dancing. 3 minutes.

######################################################################
######################################################################
######################################################################
######################################################################
######################################################################
#############################################SSSSSS###S###############
###########################S##S##SSS#SS#####S#SSSSSSSSS###S###########
#################SS#######SS#SS#SSSSSSS#######S#SSSSSSS##SSSSS##S#####
#########S######S?*?%S#SSSSSSSSSSSSSSSSSSSS%?%%%SSSSSSSS#SSSSSSSS##SS#
#########S######%*++*?%SSSSSSSSSSSSSSSSSSS?*****S#SSSSSSSSSSSSSSSSSSSS
#########SSSSS##S?;;;+%SSSSSSSSSSSSSSSSSSS?+;;;;%SSSSSSSSSSSSSSSSSSSSS
########SSSS##S##S?;;*SSSSSSSSSSSSSSSSSSSSS%*;;;?#SSSSSSSSSSSSSSSSSSSS
#######SSSS#SSSSS#?;+?#SSSSSSSSSSSSSSSSSSSS#S%+;*SSSSSSSSSSSSSSSSSSSSS
#########SSSS###S#?;+%#SSSSSSSSSSSSSSSSSSSSSSS?+;%#SSSSSSSSSSSSSSSSSSS
########SSSSS##SSS*;+%#SSSSSSSS######SSSSSSSSSS*++SSSSSSSSSSSSSSSSSSSS
######SSSSSSSSSSSS*;+%#SSSSSSSS?+;;+?S#SSSSSSSS*+;?#SSSSSSSSSSSSSSSSSS
#####SSSSSSSSSSSSS*;+?SSSSSSSS;,,...,;?SSSSSSSS?*++SSSSSSSSSSSSSSSSSSS
######SSSSSSSSSSS#?;;?#SSSSS#?::;;:,,:;%#SSSSS#%*+;?SSSSSSSSSSSSSSSSSS
######SSSSSSSSSSS#%*++?S#SSS#%;****+;:+SSSSSSSS?+++%SSSSSSSSSSSSSSSSSS
##S###SSSSSSSSSSSS#S*+;+?S#SSS**?***++%#SSSSS?+++*SSSSSSSSSSSSSSSSSSSS
##S##S#SSSS#SSSSSSS#S*++++%SS#S??****%#SSSSS*+++*SSSSSSSSSSSSSSSSSSSSS
#######SSS##SSSSSSSS#S?*+++**?%S?**+*S#SS%*++++*SSSSSSSSSSSSSSSSSSSSSS
####S##S#SS###SSSSSSSSS%***+;;*?**?*+*%*;;;++*?SSSSSSSSSSSSSSSSSSSSSSS
#########SS##SSSSSSSSSSSS%*;;;+**++++;*+::;+*S#SSSSSSSSSSSSSSSSSSSSSSS
##########S##SSSSSSSSSSSS#?++;;+++;+;:;;:;:*S#SSSSSSSSSSSSSSSSSSSSSSSS
#########SS##SS#SSSSSSSSSS%+++;;;:,,,:;:;;+SSSSSSSSSSSSSSSSSSSSSSSSSSS
#######SSS##SS##SSSSSSSSSSS*+++;;:,,:::;;;?SSSSSSSSSSSSSSSSSSSSSSSSSSS
######SS#SS#SSSSSSSSSSSSSS#?+++;;;:::;:;;;%SSSSSSSSSSSSSSSSSSSSSSSSSSS
######SSSSSSSSSSSSSSSSSSSS#%+++;;:::::;;;+SSSSSSSSSSSSSSSSSSSSSSSSSSSS
###########SSSSSSSSSSSSSSSS%;;;;;::::::::;SSSSSSSSSSSSSSSSSSSSSSSSSSSS
#######SSS##SSSSSSSSSSSSSS#?;;::::::::::::%#SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSS#SSSSSSSSSSSSSSSS*:;::::::::::::*#SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSS#*:;::;:::::::,:;SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSS#####SSSSSSSS#SSSS#%;:::::::::::,,,:S####SSSSSSSSSSSSSSSSSSSSSS
######S%??%%SSSSSS%%%SSSS?;;::::,,,,,,:,,::*%%%%SSS###SSSSSSSSSSSSSSSS
%%????*;;;;++*++++++++++;,,:::::::::,,,,,,,,:;:::;+*?*+;:::;+%SSSSS#SS
;;;;;:;;;;;;;;;;+;;:::::,,,,,,:::::::::,,,,:,,:::,,,,,,,,,,,,,;;::;*%S
::::::::::::;;;;;:::::,,,,,,,,:::::::::::,::,,::::,,,,,,,,,,,,,,,,,,,:
:::::::::::::;;;;::::;,,,,,,,,,,,,::,:::,::,,::::::::,,,,,,,,,,,,,,,,,
:::::::::::::;;;;;;;;:,,,,,,,,,,,::,:::,::,,,,:;+;;;::::,,,,,,,,,,,,,,
:::::::::;;;;;;;++;+;,,,,,,,,,,,,,,:::::::,,,,,,++;::::::::::,,,,,,,,,
:::::::::::;;;;;;+;+:,,:,,,,,,,,,,,:,:::::,,,,,,,;:::::::::,,,,,,,,,::
::::::::::::::::;;;:,,,:,,,,,,,,,,,,,,:::,,,,,,::;;::::::::::::,,,,:::
:::::::,,,,,:::::::,,,,:,,,,,,,,,,,,,,,:::::::::,,,,,,,,,,,,,,,,,,,,,,
:,,,,,,,,,,,,,,,,,:,:,,,,,,:::::::::::::::::,,,,...,,,,,,,,,,,,,,,,::,
++;;:::,,,,,,,,,.,,:;;;:::;;;;;:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+;
SSS%??**+;;;;;:::::;+**%%???*;;:::,,,:::;+++;:::::::,,,,:::::;;;;+**%%
SSSSSSSSSSSSSS%%%%%%SSSSSSSSS%%?*+**++*%SSSSS%%?*??**???????%%SSSSSS##
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#

6. Come into a sitting position and dance while sitting. This spreads the energy equally to all parts of the body. 1-1/2 minutes.

Yogi Bhajan • October 23, 1985

The Teachings of Yogi Bhajan ©2008

Page 231

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Relieve Inner Anger p.1

;;;:::::::::::::::::::::::::::::::::::::::::::::::::::,,,......,,,,,,.
::::;+++++;:::::;;;;;:;;;;;;:;;;;;;;;;;;:::::::::,::,...........:;,,,,
::;;;;+++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::,,,,....,,,;+;;*:,
:;;;;;;;+**+;;;;;+;;;;;;;;;;+;;+;;;;;;;;;;;;;;;;+++++;;;;;;;;+*+;+**:.
:;++;;;++;;;;;;;;;;;+;;+;+;+*++;+;+;;;;;;;;;;;;;+++;;++++;;+;;+;;+;:,,
::;;+;;;;++++++;++++;;;;;;;;++;;++++*+++++++++++++++;;;++*++++;+;:::::
:::::::::::;;;;;;;;;;;;;;+++++++***+++++;;;;;;;;;;;;;;;::::;;;::::::::

1) Lie down flat on your back in a relaxed posture with your arms at your sides, palms open and your legs slightly apart. Pretend to snore for 1-1/2 minutes.

:;;::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;;:::::::::++;
::::::::;::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;::;;;;:::::::;+**+
;;::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;:::::;;+*+**;
;;;++++++;::;;;;;;;;;;;;;;;;;;;;;;;;+;;++;;++;+++++;;;++++++++++++++;:
:;;++*++*+;;;;;;;;;+;;+;;;+++++++*+++++++++++++++++++++++++++++;+*;,,,
;+++;+****+++++++++++++;;+++++++++++++++*++;+*++++++**++;+++++++;:,,,,
+++++++*++++;+++++++++++++*+++++++++++++*+*++*+++++++*++++++++*;:,,,,,
;+++++**;++++++++++;;+++++*******+++++++++*?*****+++++++++;;;;;::::,,,
;;++++++++++++*+++*++++++++++********+****????******++++++++;;;:;;;:::
::::::::;;;+++++++++++++++******?***++++++;;;;;;;;;;;;;;;;;;;;;;:;;;;:

2) Still lying on your back, keep your legs straight; raise both legs up to 6 inches and hold for 2 minutes. This exercise balances anger. It pressurizes the navel to balance the whole system.

::::::::::::::::::::::::::::::::::::::::::::::::::::::::,:::::::,,,:;:
:::::::::::::::::::::::::::::::::::::::::::::::::::::::,,::::::,,,:;++
:::::::::::::::::::::::::::::::::::::::::::::::::::::::,::::,,::;;;;+:
::::,,:,,,:::::::::::::::::::::::::::::::::::::::::;:::::;;;;;;;;;;;:,
::::;;;;;:::::::::::::::::::::::::::;;::;;;;;;;;;;;;;;;;;;;;;;;;;;:,,,
,:::;;;;;+;,::::::::::::::::;;;;:;;;;;;;;;;;:;;;;;;;;+;;;;;;;;;;;;,.,,
:::::;;+;++;:;;;;;;:;;:;:::;;;;;;;;;;;;;;;;;:;+;;;;;;;+;;;;;;;;;;,....
;;;;:::+++;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;;;;;;+;;;:::,,,..,...
:;;;;;;;::;;;:;;:::;:;;:;;;+++++;+;;;;;;;;;+++;;;;:::::::,,,,,:,,,,,,,
::;;;;;:;;;;;;;;;;;;;;;;;;;;;;+++++++++++**++++++;;;;;;;;;::::::,,:,,,
,:::::::::::;;;;;;;;;;;;;;;;;+++**++++;;;;;:::::::::::::::::::::::::::

3) Remaining in the posture with your legs up at 6 inches, stick out your tongue and do Breath of Fire through your mouth for 1-1/2 minutes.

...............,,.,,,,,,,,,,,,,,,,,,,,,,,,,,:;;:::,,::::::::::::::::::
...............,,.,,,,,,,,,,,,,,,,,,,,,,,,,,:+**++;;::::::::::::::::::
...............,,.,,,,,,,,,,,,,,,,,,,,,,,,,,,,::+*+++;;:::::::::::::::
...............,,.,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,;**++++;;;:::::::::::
...............,,..,,,,,,,,,,,,,,,,,,,:,,,::::::,,:+**+++;+:::::::::::
............,..,,..,,,,,,,,,,,,,,,,,,:::,:::::::::,:++++;;;:::::::::::
..............,,,..,,,,,,,,,,,,,,,,,:::::,::::::::::++++;+;:::::::::::
..............,,,..,,,,,,,,,,,,,,,,,:::::,::::::::,:++++++?+::::::::::
..............,,,,.,,,,,,,,,,,,,,,,,:::::,::::::::,:;+++++*;:;::::::::
............,.,,,,.,,,,,,,,,,,,,,,,,::::::::::::::,:+;++++++++;;::::::
............,,,,,,.,,,,,,,,,,,,,,,,,:::::::::::::::;+;++++++;;;:::::::
............,,,,,,..,,,,,,,,,,,,,,,,:::::::::::::::;++++++;;;+;:::::::
............,,,,,,.,,,,,,,,,,,,,,,,,:::::::::::::::;++++;;;;++;:::::::
....,.......,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::,;++*+++;:++::::::::
...........,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::;*??*;;+;:+;::::::::
..,.,.....,.,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::+??**+;;;;;+:,:::::::
..,.,,....,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::,;?*++++;;;;;;:::::::::
..,,,,,...,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::,;??++++;;;;;:,::::::::
..,,,,,...,,,,,,,,,,,,,,,,,,,,:,,,:::::::::::::,;*+++++;;;;;:,::::::::
..,,,,,,..,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::;;;++++;;;::::::::::::
..,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,::::::::::::::+;;+++++++;:::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,:::::::::::::;+;;+++;++++:,:::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,::::::::::::::+;+++++++;;;:,::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::::;++++;;+;:;;;:,:::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::::++***+;;;;;+:,,::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::,:++++***+;::+;,,,,::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::,;+++++++**;:;;,,,,::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::;++++++;;+*+;:,,,,::::
,,,,,,,,,,,,,.,,,,,,,,,,,,,,,,,,,,,,::::::::::,:++++++++;;+*;:,,,,,:::
,,,,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,::::,::,:,:++;++++++;:++:,,,,,:::
.....,:;;++++++;;:,,,,::::::::::::::::::::,::,,;+++++++;++;;+:,,,,,,::
...,,:::;++;;;++++,....,,::::::::::;::::;;:;+;;;++++++++;++:;;;++;:,,,
..,::::::;;+++;++++;:;;;;::::::::::;;;;:;+;;+;;++++;+++++;;;:;+;,,....
.,:::::::::;+++++++++;:::;:::;;;;;::;;;:;+;;+;;;+*++;++;;+;;;;:...,,,,
.:::::;;::::;+*****+;::::;+;;;;;;;;;;;;;;++;;;+++++++;;++;;;;;,.,,,,,,
,::::;;;;;;;;;*+;;:::;;;::::;;;+;;++;;++;;+;;;;*******++;;;;;;:::,,,,,
,::::;;::;;;;+;::::;;;;;;;;:::::::;;;;;++;++;;;+??***++**+;;;;;;;;;;::
,,;;;;;;;;;;+++;;;;;;;;;;;;;;;;;;;;:;;;;;;:;;;;;+****?*++**++;;;;;;;;;
,,,:;;;;;;;;;;;;;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::;;:;+++;;;;;;;;;
..,,,,,,,,,,,,,,,::;;;+*****???*****+++;;;;;;;;;;;;;;;;;;+++++++;;;;;;
,,.,,,,,,,,,,,,,,,,,::;;;;;+++++++***???*********+++++++++++++++++++;;
,,,,,,,,,,,,,,,,,,,,,,,,,,:::;;:::::::;;;:;;;++++********+***+++;;;;;;

4) Still lying on your back, lift your legs up to 90 degrees. Your arms are on the ground by your sides. Begin to beat the ground with all the anger you can achieve. Beat hard and fast for 2-1/2 minutes, keeping the arms stiff and straight.

5) Still on your back, bring your knees up to your chest, and stick your tongue out. Inhale through your open mouth and exhale through your nose. Continue for 3 minutes.

,,,,,,,,,,,,,,,,,,,,,,,,,,,:,:,,,:::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,::,:::::::::::;;;;;:::::::::::::::::::::::;+*+:
,,,,,,,,,,,,,,,,,,,,,,:::::::::::;;++++;;;;+;;;;;;;;;:::::::;;++++**+:
,,,,,,,,,,,,,,,,,,,,,,,::::::::;;;+;;;+++++;;;;;;+++;;;;;;+++++++++;::
,,,,,,,,,,,,,,,,,,,,,,::::::::;++++++;;;;++*+++++;;+;;;++++*+++++;::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,::,:+++++++++++;++*+++++++++++++**+;:::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+++++++++++++*?*+++++++++***+:::::::::
:,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;+++++++++++*?%%*+++++;++;;:,::::::::
,,,,:,,,,,,::,,,,,,,,,,,,,,,,,,,,,;+++++++++++++*??*+++;:::,,,::::::::
.....,:;;+++++++;,,,,,,,,:::::::::,:+++++++++++;;++*++;,,:::,,::::::::
...,,::;+++;++*+++.....,,:::::::;;:::+++++++++++;;;;;;;;,,,:,,,,::::::
..,::;;;;;++++++*+:::::::::::;;;;+;;;+*++++++++++;;;;;;;:,...,,,,,,,,,
.,:;;;;;;;;+**+****+;::;::;;;;;;;;;;;+*+++++++++++;;;;;;;:,,,,,,,,,,,,
,:;;;;;;;;;;;***+*+::;;;;;;;;;;;;;;;;;*;*?+++++++++;;;;;;;+;,,,,,,,,,,
,:;;;;;;;;;;++;;:;:;;;;;;;;;;+;;+;;;++++;**+*++++++++;;;;;++++;:::::::
,:;;;;;;;;;+++;;;;;;;;;;;;;;;;;;+++;+*+++++****++++++++++;;;;;;;;;;;;;
,,:;;+++++++++++++;;;;;;;;;;;;;;;;;;;;;;++++?******++++++;;;;;;;;;;;;;
,,,,,,:::::::::::;;;++;;;;;;+++;;;+;;;;;;;;;;;;++++++*+++;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,:;;;;++++;+;+++++++*++++++++++;;;;+****+++;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;;;;;;;;;;;+++++*+***????*****++;;;;;;

6) Sit in Celibate Pose with your buttocks on the floor between your heels. Cross your arms over your chest and press them hard against your rib cage. Bend forward and touch your forehead to the floor as if you are bowing. For 2-1/2 minutes move at a pace of approximately 30 bows per minute, then for another 30 seconds speed up and move as fast as you can.

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,:,,,,,,,,,,:::::,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,:,,,,,,,,::::::::::,..,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::,,,,,,,:::::::::::::,...,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,:,,,,,:::::::::::::::,,,..,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,::,,,,:::::::::::::::::,,,..,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,::,,,::::::::::::::::::::,,..,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::,,:::::::::::::::::::::,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,::,,,,:,,:::::::::::::::::::::::,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,::,,:,,::,,:::,:,::::::::::::::::::::::::::,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,:,,,,::,:,;+;:::::::::::::::::::::::::,
,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,:+++;:::::::::::::::::::::::,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:**+++;::::::::::::;:::::;:,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;*+++++;::::::::::::;:::,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:++*+;;;+++;;::::::::,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;+++;;;;++++;++;;;+;,,.,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;*+;;;++++;;++;++**:..,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;**++++++++++;;;;+:.....,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;+++++++**+++;;;+;,,....,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;++++:+?*+++++;;::,....,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,:++++++;::::,,.....
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;:::;+*+;;::::,,,,....
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;:::++;;::,,,,,,,,,,...
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;::;+;;:::::::,,,,,,,,..
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;+;:::;+;;:::::::::,,,,,,,,.
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;:+++:::;+++;:::::::::::,,,,,,,.
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::++*;;;;;;+++;;::::::::::,,:,:,.
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::;??+;;;;;;;+;;+;::::::::,::::,,.
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::;**;;+;+;++;+++;:::,,:,,:::::,,.
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;+::::;;;;;;+;;:::,,,,:::::,,..
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::,::::,,,,,:::::,,:::::::::::,,..
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::,,:::,,,,,,,:,,:,,:::,,,,,,,,,..
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,::::::::::::::::::::::;:::::::,,,...
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,:::::::::::::::::::::::::::::::,....
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::::;::::::::::::,,,,....
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::;;;;;::::::::,,,,::,,.....
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.,::::::::::;;;;;;;:::,::::::,,,,,,.....
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.,,,,:,,,;;;;;;;;:::::,,,:::::::,......
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.......,::;;;;;;;::::::,,:,,,,,,.......
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.......,:::;;;;;;::::::::,,::,,,,.......
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.......::::;;;:::::::,::::,,,,,,,,......
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.....,::::::::::::::,,,,,,,,::,.......
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,..,,:::::::::::::::::::::,,,,,......
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,...:::::::::::::::::::::::::::,,......
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,...:::::::::::::::::,,,::,,,,,,.......
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::;;;::::,,,,,,,,,,,:,,,,,,....,,,,
::,,,,,,,,,,,,,,,,,,,,,,,,,:::;;++++;:;;;;;;;;;;;;;:::,,,,,,,,,.....,,
,,,,,,,,,,,,,,,,,,,:::::;;;;;;;;;;*;++;;;;;;;;;;;;;;;+;;;:::::,,......
.......,,,:::::::;;;;;;;;;;;;;;;;+?:*+;++++++;;;;;;;;;;::::::,,,......
,,,,,,::;;;;;;;;;;;;;;;;;;+++++;+*+;;::;:;;;++++++;;;;;;;;;:::::,.....
,,,:;;;;;;;;;;;;;;;++++++;;;;;:::::;;;;;+;;;;;;;;;;;;;::::::;;;:,.....
,,:;;;;;;;;;++++++;;;:::::::::::::::;;::;;;;;;+++;;;;;;;:::::::::,....
::;;+++++++;;;:::::::::::::::::::;;:::::;;;;;::::;;;;;;;;;:::::::,....
::+++++;;:::::::::::::::::;;;;;::::::;;;:::::;;::::::;;;;;+;:::::,....
::++;::::::::::::::::::::::::::;;;;;;:::::;;;;:::::::::::;;;;::::,....
;;;;;:;;;;;;;;;;;;;:;;;:::::::::::::;;;;;;::::;;;;++;::;;::;;::::,,...
::;;;;;;:;++;;;;;;++;+;;;++++;;;;;;;;:;;;;;;+;;;++;::::;+;;::::::::,..
::;;;;;;;;;;:;;;+;;;;;::::::;;;::;;;;;;;;;;+;:;;;:::;:::;+++++;:::::,.
::;;;;;;;;;;+*++;;;;;;;;;;;:;:::::::::::::;;::;;;;;:;:;:::;;++;;:::::,
:;;;+;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;+;::;;;;::;;;;:::::;;;::,,
;:;+++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;+;;;;;;;;;;;;+++++;;;::::,
::::;+**************++++++++++++++;;+++++++++++++++;;++;;;;;;:::::::::
:::::::::;;;+++++**+++++++++++++;;;;;;;;;;;;;;;;;::::::::::::::::::::,
:::::::::::::::::::::::::::::::::::::::::::::,::,,:::::::::::::::::,::

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,::::,,,,,:::::,,,:::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,:;;::::::::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,::::::::::::::::::::::::::::::::::::::::,,,::,,,,,,,,
,,,,,,,,,,,:::,:;;:::::::::::;;;:::::::::::::::::::::::::::,:;::,,,,,,
......,:,,::::::*;::::::::::::::::::;:;;;;;;;;;::::::::;;;;;;::::,,,,,
.......::,:::::;;+::::::::::::::,,,,,::::;;++;;;;;;;;+++;;;;;;::::,...
......,::::::;:;;;+;::::;+++;;::::::::::::::**+*++++++;;+;::::;;::,...
,,....,::::::;:;;;+*++++*++++++;;;;;;;::;;;++;;;;;;;;++++;;+;;;:::,...
..,,,:::::::;;;;;;+***?%%******?**++;;;;:::::;;;;;;;;;;;;;;;;;;:::,...
,,::::::::::;;;;;;+***?%;+*+++;;;:::::::::;;;;;;;;;;;;;;;;;;;;;;;;;:,.
:::;;;;;;;;;;;;;;;*?*++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;;;;::,
:::;;+++;;;;;++++*?*****;;;;;;;;;;;+;+;;+++++++++++++++++;;;;+;;;;;;;:
::::::;;;;;;;;;;;;;;;;;++++;;;;;++;;;;;;;;;;;;;;;;;;+;;;;;+;;;;;;;;;;:
;:::::::::::::::::::;;:;;+++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;:
,,::::::::::::::::::::::::;;;++++++++++++++++++++++++*+++++++++++;;;::
.......,,,::::::::::;;:::::::::::::::::::::::::::::::;;;;;::::::::::::
...........,,,,,,......,,:::::::::::::::::::::::::::::::::::::;;::::::

The Teachings of Yogi Bhajan ©2008

Page 232

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Relieve Inner Anger p.2

,,,:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
,,,::::::::::::::::::::::::::::::::::::::::::::::::::::,,,::::::::::::
,,,,,,:::::::::::::::::::::::::::::::::::::::::::;:;::::,.,,::::::::::
,,,,,,,,::::::::::::::::::::::::::::::::::::::::::::;::::,..,,,,::::::
:,,,,,,,::::::::::::::::::::::::::::::::::::;;::::::::::::,,.,,,,::,,,
,,,,,,,,,,,::::::::::::::::::::::::::::::::;;;;;:::::::::::,,,,,,,,,,,
,,,,,,,,,,,,:::,,:::::::::::::::::::::::::;;;;;;;;:::::::::::,,,,,,,,,
,,,,,,,,,,,::::,,,::::::::::::::::::::::::::;;;;:;;;::::::::::,,,,,,,,
,,,,,,,,,,,::::,,::::::::::::::::::::::;;::::::;;::;;;::::::::::,,,,,,
,,,,,,,,,,:,:::,,::::::::::::::::::::::++;;:::;::;::::;;::::;;;,,,,,,,
,,,,,,,,,,,::::,,:::::::::::::::::::::,;+*++;::;;:::::::;;::::,,,,,,,,
,,,,,,,,,,,,::::::::::::::::::::::::::,:+?**++;;::;;::::;;::,,,,,,,,,,
,,,,,,,,,,,,:::::::::::::::::::::::::::,;*?*+++++;;;;::;;:,,,,,,,,,,,,
,,,,,,,,,,,::::::::::::::::::::::,:,,,,:++++++++++++++++*;,,,,,,,,,,,,
,,,,,,,,,,,,:::::::::::::::::::::,,,,,,:;+*+++++++++++++++,,,,,,,,,,,,
,,,,,,,,,,,,,,,::::::::::::::::,,,,,,,,,,,+**++++++*++++++:,,,,,,,,,,,
,,,,,,,,,,,,,,,,,:::::::::::::,,,,,,,,,,,,,;***+++**++++;;:,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,::::,,::,,,,,,,,,,,,,,,,:;:,,,+*+**;::::,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,+*+;:;:::,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+++;;;::::::,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+*+;;;:;:::::,::,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::;+;;::;;;;::::,:::,,,
,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,:;:;+;:::;;;;;;::::,,:;,,
:,,,,,::,,:+++;;::;;,,,,,,,,,,,,,,,,,,,,,:,,,;;:+::::;;;;;;;::::,,,;:,
::::::::::::;+**+++++++;;;::,,,,,,,,,,,,,,,,,;::::;;;;;:;;;;::::,,,:,,
,::::::::::::::;;+++++++**;;;::,,,,,,,,,,,,,:::::;;;;;+;;;;;:::::,,,,,
,,,::::::::::::::::;;;;+*++;;;;;;::,,,,,,,,:::::;;;;;;++;;;::::::,,,,,
,,,,,::::::::::::::::,,:::;;+;;++;;;::::,:;;::::::::;;;;;;;:;:::::,,,,
,,,,,,,,:::::::::::::::::,::;;+++;++;;+;;;+;:::;;::::;;;++;:;;:::::,,,
,,,,,,,,:::::::::::::::::,::,,:;;++++;++;*++::;;;;;;;;;;;+;:::::::,,,,
,,,,,,,,,,,:::::::::::::::::::,,,:;+++*+;*++;:;;;;;;;;;;;++:;:::::,,,,
:,,,,,,,:,,:::::::::::::::::::,,:,,,:;+++**++;;;;;;;;;;;;++;;:::::::,,
:,,,,,,::,,,,,,:::::::::::::,,,,,,,,,,,,:;;;:,;;;;;;;;;;;++;::::::::,,
:,,,,,,,,:::::::::::::::::::::::,,,,,,,,,,,,,,;;;;;;;;;++++*+;;:::,,,,
::::,,,,,::::::::::::::::::::::::::,,,,,,,,,:::;;;;;;;;;++**;:::::::,,
::::,:::::::::::::::::::::::::::::::,,,,,,,,;;::;;;;;;;+++;::;;;::,,,,
::::::::::::::::::::::::::::::::::::,,,,,,,,;+++++++++;;:::;;:::;;:,,,
:::::::::::::::::::::::::::::::::::::,,,,,::++;++++++;::::::::;::::,,,
:::::::::::::::::::::,,,,,,,::,::,,::::;;**+?*++;:::,:::;:::,,:::::,.,
,,,,,,,,,,,,,,,,,,,,,,,::::;+;;;++;++++;*%+;;:,::::::::::::::;;::::,..
,,,,,,,,,,::;;;;;;++;;+;+++*+++++++++;;;++;::;:,:::::::::;;;;;;:::,,..
,,,,,:::+;++;;;;;;;;;;;;+;;+;;;;++++++++;++::::::::;;+*+++;;;;;;;::,..
:;;;;;;;++;;;;;;;;;;+;;+++;;;++++++++++++++;::;;+*******+++++;:::::,..
+++;;:;++;;:;;;;;;++++;;+++;;+++;;++++++;;+*++*****++;+*++;++++;;;:,.,
;;;;;;;;;;+;;;;+;;;++++++++++;;++;+++++++++*+++++++**+;;**+;;;;+;;:,.,
;;;;;+++++++;;;;;;;;;+++++++++++++++++++++++++++++;;++*+;+*+:::;;;:,,,
+;;;+++++++;;++;;;++++;++++++++++++++++++++++++++++;;;;++;;+++;;;;:,,,
+++++++++++;+++++;+++++++++++++++++++++++++++++++++++;;;;;++;;;;;;:,,,
+++++++++++++++++++++++++++++++++++++++;+++++++++;+;++++++;+++;;;;;:,,
+++++;;;;;+++*++*??+++++++++;;+++++;;;;;;;;;+++++;;;;;;;;;;++++++;:::,
+***???********??%%??**+******++*+++++++++++++++++++++++++;;;;;;:::::,
++;;;;;+++;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::

7) Sitting with your legs straight out in front of you, begin to beat all the parts of your body with open palms. Move fast for 2 minutes.

8) Stand up, bend forward, keeping your back parallel to the ground, and let your arms and hands hang loose. Remain in this posture and sing for 3 minutes. (In class, Yogi Bhajan played a tape of Guru Guru Wahe Guru, Guru Ram Das Guru.)

.,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,:,:::::::,:::::::::::::::::::::;;;;
,,,,,::;;;;:,:,,,,,,,,,,,,,,,,,,,:::,:::::::,:::::::::::::::::::::::;;
,,,,:;;;;;;;;;;;,,,,,,,,,,,,,,,,,:::,:::::::,::::::::::::::::::::::::;
,:;+++++++;;;;;;;,,,,,,,,,,,,,,,,:::,:::::::,,:::::::::::::::::::::::;
,:;++++++;;;;;;;;,,,,,,::,,,,,,,:::,,:::::::,,:;:::::::::;;;;;;:::::::
,:;+++++;;;;;;;;+;:,,,:;;;;;;;;;;;;:;;;;::;;;:;;;;;;;;;;;+++++++;;::::
,,;+++++++;;;;+*%?*;::;;;;;;;;;;;;;;;;;;;;;++;+;;;;;;;;;++++++++++;:::
,,:;+++++;;;+*??*?*:;;+;;;;;+++;+;++++;;;;;+;++;+;;;;;;;+++++++++++;::
,,,:;++;;+**??***?;;;+++;;;;;;++;+++;;;;;++;+++*;;;;++;+*++++++;;;;+;:
,,,::;+***********;;;++;;;;;;;+++++;;++;;+;+++*;;+;+++;**++++*+;;;;+;:
,,:::,,;;*********:;+++;;;;;;;;+++++++;;;+++**;+++++++******++;;;;;;;:
,::::,,,,,;*++++*;,;+++;;;;;;;++++++;;++;;+*+;+++++++??***++;+++;;;+;:
::::::,,,,,,,::::::;++++;;;;;;+++++++;;;+*+;;++++++***++++++++++;;;+::
::::::,,,:,,:::::::::;++;;;;;;+++++;;;++++;+++++++:*?*+****+;+++;;++::
::::::,:::,:::::::::,;++;;;;;;++;;;;;;;:::;;;;::;:,+*****+++++++;;+;::
::::::::::,::::::::::;++;;;;;+*+;::::::::::::::::::****++++++++;;++:::
:::::::::,::::::::::::;++;;;;++++,:::::::::::::::::+***+++++++;;;+;:::
::::::::::::::::::::::+++;;:;++++,:::::::::::::::::+**++++*++++;++::::
::::::::::::::::;:::::+++;;:;++++:::::::::::::::::;******+++;++;+;::::
::::::::::::::::::::::++++;;+++++,::::::::::::::::;***+++++;++;++;::::
:::::::::::::::::::::;+++;;;;+++;,::::::::::::::::+***+++*+++;++;:::::
:::::::::::::::::::::;+++;;;++++::::::::::::::::::+****+++++;;++;:::::
:::::::::::::::::::::;++;;;;+++;:::::::::::::::::;+**+++*+++;+++::::::
::::::::::::::::::::::++;;;;+++::::::::::::::::::+*++++**++;+++;::::::
::::::::::::::::::::::++;;;;++;:::::::::::::::::;+*++***++;;+++:::::::
::::::::::::::::::::::;+;;;+++::::::::::::::::::******+*++;+++;:::::::
::::::::::::::::::::::;+;;;++;::::::::::::::::::+++++++++;++++::::::::
::::::::::::::::::::::;+;;;++:::::::::::::::::::++++++++;;+++;::::::::
::::::::::::::::::::::;+;;*?+:::::::::::::::::::;*++++++;++++;::::::::
::::::::::::::::::::::;+;:+*;:::::::::::::::::::+++++++;+++++:::::::::
:::::::::::::::::::::;++;;**:::::::::::::::::::;*+++++++++++;:::::::::
::::::::::::::::::::::**++**+::::::::::::::::::+*+;+++++++++::::::::::
:::::::::::::::::::::;**++;*+::::::::::::::::::+*+;++++++++;::::::::::
::::::::::::::::::::::+*++:::::::::::::::::::::+*+;++++++++;::::::::::
,,,,,,,,,,,,,,:::::::::;;++::::::,::,,:::::::::**;;++;+++++:::::::::::
...................,,,,,,,,,,,,,,,,,,...,,,,,.;**;++++++++:,::::::::::
...................,,,,,,,,,,,,,,,,,,,,,,,,,,,+**;++;+++*;,,,,,,,,,,,,
.......,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:***+++;++*+,,,,,,,,,,:::
,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::::::,:++**+++++**;,,,,,,,,,,,,:
,,,,...,,..,,,,,,,,::::::;;;;;;;;;;;::;;;;;;++++++++++*+::;:::::::::::
,,,,,,,,,,,,,::::::;;;;;;;;;;;;;;;;;;;;;;;;++++++++++*++;:;;;;;;;;;;;;
,,,,,,,,,,::::::::::;;;;:;;:::;;;;;;;;;++;;+++++++++**++;;;;;;;;;;;;;;
,,,,,,,,,,:;:::::::::::::::::;;;;;;;;;++++++++++++++*+++;;;;;;;;;;;;;;
,,,,,,,,,,,:;;;;;:;;;:::::::::::;;;:;;+++++++*******+++;;;;;;;;;;;;;;;
,,,,,,,,,,,,::++*+;;;;;;;;;;;;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

9) Continue singing and come into Cobra Pose, keeping the elbows straight and stretching the spine. Continue for 1 minute. Begin circling your neck and continue to sing for another 30 seconds.

10) Still in Cobra Pose begin kicking the ground with alternate feet for 30 seconds.

,,,,,,:::,,,,,,,,:,,,,::,,,:::::::::::::::::::::::::;;;:::::::::::::::
,,,,,::::,,,,,,,,:,,,,:::,,,:::::::::::::::::::::::::++++:::::::::::::
,,,,,::::,,,,,,,::,,,,:::,,,:::::::::::::::::;;;;;;::;+;++::::::::::::
:,,,,::::,,,,,,::::,,,:::,,,:::::::::::::::::;;;;;;::;+++;::::::::::::
::,,,::::::,,,:::::,,,:::,,,:::::::::::::::::;;;;;;;++++;:::::::::::::
::,,:::::::,,,:::::,,,::::,::::::::::::::::::::;;;**++++;:::::::::::::
:::,:::::::,,,::::::,,:::::::::::::::::::::::::::;;:::;+::::::::::::::
::::::::::::,,::::::::::::::::::::::::::::::::::::;;;::;;:::::::::::::
::::::::::::,,:::::::::::::::::::::::::::::::::::;;;;;;:;;::::::::::::
:::::::::::::,,:::::::::::::::::::::::::::::::::;;;;;;:;;:::::::::::::
::::::::::,,,,,:::::::,:::::::::::::::::::::::::;+;;;;::;:::::::::::::
::,,::::,,,,,,,,,,:::::::::::::::::::::::::::::;;;+;:;;::;::::::::::::
:::::::::,,,,,,,,,::::,::::::::::;:::::::;;;::;;;;+++;;::;;:::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::;;;;;;;;;;+;;;+*+;;;:;:,,,:::::::
.....,:::::,,,,,,,,,,,,,,,..,,,,::;;;;;;;;;;;;;;;;++++;;;;::,,,,,,,,,,
..,::;;;;;;;;;::;;;:;;;;;::::;;;;;;;+;;;;+;;;;;;:;;+++;;;;:::..,.,,,,,
..:+;;;;;++++++;;;;;;;;;+;;;:;;;;;;;;++;;++++;+;;;;;+;:;;;;:;+;;;:,,,,
;+*++++*+;;;;;+;;;;;+;;;;+++++++++++++++++;+++++*?++;;;;;;;;:;;;;;::,,
;++;++***+++*+;+++++++++;;++++++*****+++*+*****???*++;;;;;:;;:,,,,,,,,
...,,,,,,,,,:::;;::::::::;;:::;;;;;;;;+++;;;;;;;;;;;;;;;;;;;++++++;;:,
,,,,...........,,,,,:::::::;::::::::::::::::::::::::::::::::::;;;;+++;

11) Sit in Easy Pose and close your eyes. Stretch your arms over your head, keeping the elbows straight, and interlace your fingers with the index fingers extended and pointing straight up. Begin Sat Kriya for 1-1/2 minutes.

12) Lie down and nap in Corpse Pose on your back for 5 minutes.

,,,,,,::,,,,,,,,,,,,,::,,,:::::::::::::::::::::::::::::::;::::::::::::
,,,,,,::,,,,,,,,:,,,,:::,,,:::::::::::::::::::::;:;::::::+;:::::::::::
,,,,,::::,,,,,,::,,,,:::,,,::::::::::::::::::::;;;;;;;::;++;::::::::::
,,,,,::::,,,,,::::,,,:::,,,:::::::::::::::::::::;;;;;;:;+;;+::::::::::
:,,,:::::,,,,,::::,,,::::,:::::::::::::::::::::::;;;++++++;;::::::::::
:,,,::::::,,,::::::,,:::::::::::::::::::::::::::::;;+*+++:::::::::::::
::,,::::::,,,::::::,,::::::::::::::::::::::::::::;:::;++::::::::::::::
::::::::::::,:::::::::::::::::;::::::::::::::::::;;;::;;::::::::::::::
::::::;;;;;:;+;;::::::::::::::;::::::::::::::::::;;;;;;;::::::::::::::
::::::::;;++++++;::::::::::::::;:::::::::::::::;;;;;;:;;::::::::::::::
::::::::,:+++++++;;::,:::::::::;::::::::::::::::++;;;::;::::::::::::::
::::::::,;++++++*++;;:,::::::::::::::::::::::::;;++;;;:;::::::::::::::
::::::::,,:;+**++*++;;;:::::::::;:::::::;;:::;;;;+++;;::;:::::::::::::
,,,,,,,,,,,,,;**+**++++;::,,,,,:::::;::;;;;;;;+;;;+*;;;:;;::::::::::::
..............,:+*?*+++++;,,,,,,:;;;;;;;;;;;;;;;;+++;;;;:;:,,,,,,,,,,,
..,,,,,,,...,,,.,:+?**++++;;;;;;;;;+;;;+;;;;;;;:;;++;;;;;:;,,,,,,,,,,,
.,+;+;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;+;;+;;;;;;+;::;;;::;::::,,,,,,
,;+++++;;++;;;;;;;;;;;;+;++;;;;+;++;+++;++++++++++;;;;;;;;:;++++;::,,,
**+++++++*+++++**+++++;;;;++++++++++++++++++**?%?*++;;;;:;;::,,,,,,,,,
:::::::;;;;++;;;;;;;;;;;;;;;;;++++++++++++++++;;;;;;;;;;;:;;;;;;;::,,,
,............,,,,,::::::::;::::::::::::::::::::::::::::::::;++++++++;:

.,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,:::::::::::::::::::::::::::::::::
.,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,:::::::::::::::::::::::::::::::::
..,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;+:,,,::,,,,,::::::::::::::::::::::::
.,.,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:+;;,,,,,,,,,,::::::::::::::::::::::::
..,.,,,,,,,,,,,,,,,,,,,,,,,,,,::+;;;,,,,,,,,,,,:::,,:,,:::::::::::::::
....,,,,,,,,,,,,,,,,,,,,,,,,,,+++++;;:,,,,,,,,,:::,,,,,,,,,,::::::::::
...,,,,,,,,,,,,,,,,,,,,,,,,,,,:+++;++:,,,,,,,,,,,:,,,,,,,,,,,,,,,,::::
....,,,,,,,,,,,,,,,,,,,,,,,,,,:+;+;;+,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,
....,.,,,,,,,,,,,,,,,,,,,,,,,,;+;++;+:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
.....,,,,,,,,,,,,,,,,,,,,,,,,:+;;;+;+:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
.....,,,,,,,,,,,,,,,,,,,,,,,,+;;:,;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
......,,,,,,,,,,,,,,,,,,,,,,;;;;,,,;;;+;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
.....,,,,,,,,,,,,,,,,,,,,,,:;:;:,,,;;::;;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
......,,,,,,,,,,,,,,,,,,,,:::::,,,,:;::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
.....,,,,,,,,,,,,,,,,,,,,:::::,,,,,,:;::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,
.....,,,,,,,,,,,,,,,,,,,,:::::,,,,,,,:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,
......,,,,,,,,,,,,,,,,,,:::::,,,,,,,,,;::::,,,,,,,,,,,,,,,,,,,,,,,,,,,
......,,,,,,,,,,,,,,,,,::::::,,,,,,,,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,,
.....,,,,,,,,,,,,,,,,,::::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,
..,..,,,,,,,,,,,,,,,,,:::::::::::,,:::;;:::::,,,,,,,,,,,,,,,,,,,,,,,,,
.....,,,,,,,,,,,,,,,,::::::;;;:,,,,,,::;::::::,,,,,,,,,,,,,,,,,,,,,,,,
...,,,,,,,,,,,,,,,,,,::::::;;:,,,,,,,,:;;:::::,,,,,,,,,,,,,,,,,,,,,,,,
...,,,,,,,,,,,,,,,,,::::::;;:,,,,,,,,,,:;:::::,,,,,,,,,,,,,,,,,,,,,,,,
.,,,,,,,,,,,,,,,,,,:;:::::+:,:,,,,,,,,,,;::::::,,,,,,,,,,,,,,,,,,,,,,,
.,,,,,,,,,,,,,,,,,,:::::::;:,,::;;;:,,,,+;:::::,,,,,,,,,,,,,,,,,,,,,,,
.,,,,,,,,,,,,,,,,,,,:::::;;::;;;;;;;;;,,+;:::::,,,,,,,,,,,,,,,,,,,,,,.
,,,,,,,,,,,,,,,,,,,::::::;+:+*++;;;+++;:;;;:::::,,,,,,,,,,,,,,,,,,,,,.
,,,,,,,,,,,,,,,,,,,::::::;:;+++?*:+?+;;,:+;;:::,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,:::::;+,,+;+++;;;;;;.:+:::::,,,,,,,,,,,,,,,,,,,,,,.
,,,,,,,,,,,,,,,,,,,:::::;;+:;;;;+;;;;;:,++;::::,,,,,,,,,,,,,,,,,,,,,,.
,,,,,,,,,,,,,,,,,,,::::::;*+:++++++++;,+?+:;:::,,,,,,,,,,,,,,,,,,,,,..
,,,,,,,,,,,,,,,,,,,::::;;;;+**+++;;;;+**++:::::,,,,,,,,,,,,,,,,,,,,,..
,,,,,,,,,,,,,,,,,,,::::;;;:+++;++++;:+*;;;;::::,,,,,,,,,,,,,,,,,,,,...
,,,,,,,,,,,,,,,,,,,:::;;:::::;::;++;:;+:::;::::,,,,,,,,,,,,,,,,,,,,,.,
,,,,,,,,,,,,,,,,,,,,::;::::::::,:++:,::;,,:::::.,,,,,,,,,,,,,,,,,,,,.,
,,,,,,,,,,,,,,,,,,,,:::::,::::,,,+;,,,:::,,:::,.,,,,,,,,,,,,,,,,,,,.,,
,,,,,,,,,,,,,,,,,,,:::::::::::,,,;;:,,,:;,,:,:,.,,,,,,,,,,,,,,,,,,,...
,,,,,,,,,,,,,,,,,,,,:::::::,:::,,:;:,,,,:,,,,,:.,.,,,,,,,,,,,,,,,,,...
,,,,,,,,,,,,,,,,,,,,:::::::,::::::,:,,,,:,,,,,,...,,,,,,,,,,,,,,,,,..,
,,,,,,,,,,,,,,,,,,,,:::::::::::,:::::,,:::,,,,,.,.,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::,,,.,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,:::::::::::::::::::::::,,,.,,,,,,,,,,,,,,,,,,,,..
,,,,,,,,,,,,,,,,,,,,,:::::;::::::::::::::::::,...,,,,,,,,,,,,,,,,,,,..
,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::,...,,,,,,,,,,,,,,,,,,,,.
,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::,.....,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::,..,,,,,.,,,,,,,,,,,,,,,,
,,,,,,,,,,,,:,,,,,,,,::::::::::::::::::::::::.....,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,::,,,,,::::::;;;;;::::::::::::::,.....,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,::::,,,,,:::::::::::::::::::::::::,.....,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,::,,,,,::::::::::::::::::::::::::,.....,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,:::,,:;;;;:::;::;;;;;:::::::::::,.....,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,::,:;;;::;:;;;:::::;;;::::::::,,....,,,,,,,,,,,,,,,,,,
,,,,,:::::::::::::,:;++++;;;;;;::::::;;;;;+++;,,,,,.,,,,,,.,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,:;++++++*********++++;;+;++;::,.....................
,,,,,,,,.......,,:;;;;++++++++*++;;;;;;;;;;;;;;;;;;;;;;;;:::,,,.......
,,,,,,,,,,,,:::;;;;;;;++++++++********?**+++++++++++;++++;;;;;:::,....
,,,,,,,,:::;;;;;;;;;;;;;;++++**+++++***+++**++++;;;;;++;;;;;;;;::::,..
,,,,,::;;;:;;;:::;;+;;;;+++*??*;;+*+++++*++;;;;;;;;;;;;;+++++;;;::::,.
,,,::;;;;;;;++;+;+;;::;+++***+::::;::;;++;;;;;;;;;;;;;;;;;;;;;;;::::,,
::::;;;;;;;;;;;;;;;::::::;;;;+;;:::::;;+++++++++++++++++;;;;;;;;;:::,:
::::;;;;;;;;;;;;;;;;;;;;;;;;;:+***;;:::::;;++++++++++++++;;;;;;;;;;:,:
::::;;;;;;;;;;;;;;;;;;;;;;;;;;:;;+??*+;;;:::;;;;;;;;;;;;;;;;;;+++;::::
::::;+;;;;;;;;;;;;;;;;;;;:::::;+*?%%???*+++;;;;;;;;++******+++;;::::::

Yogi Bhajan, September 21, 1988

The Teachings of Yogi Bhajan ©2008

Page 233

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Solve Communication Problems

Posture: Sit in Easy Pose with the spine straight.

Mudra: Touch the thumb and Mercury (pinkie) finger of one hand to the thumb and Mercury finger of the other hand. Bend the Sun (ring) fingers in toward the palms, but do not let them touch the palms. Leave the Jupiter (index) and Saturn (middle) fingers pointing straight up, but not touching.

;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+***+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;???*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;+**;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;+++++;;;;;;;;;+;;;;;;;;;+++;+;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;+++++++;;;;;+++****+;;;;;;;++++;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;++++++++;++********?**+;;;;+++++;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+*+++++++*??**********??*+;++++++;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+*++++++*????*********????*++++++;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+*+++++*?????***********????+++++;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;++;+*+**+*??????**???***????????++++;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;++;+****+?%??%%SS%%???%%S%%%%??S*++;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;++;+****%%?%%%%%SS%*?%SS%?%%%???++;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;+++;+***???%%SSS%%%??%%%S%%?????+;;;;;;;;;;;;;;;;;;;;;;
;;;;+++;;;;;;;;;++;;+**??????????????????***???;;;;;;;;;;;;;;;;;;;;;;;
++++++++;;;;;;;;+++;;;+*????***?%??*???****???+;;;;;;;;;;;;;;;;;;;;;;;
++++++++++++;;;;;++++;;;+??????%%%??%?%%?????*;;;;;;;;;;;;;;;;;;;;;;;;
+++++++++++++;;;;++++;;;;*?%%%%%%%%%????%%???+;;;;;;;;;;;;;;;;;;;;;;;;
+++++++++++++;;;;;++++;;;+?%%%%%%%%%%%%%?????+;;;;;;;;;;;;;;;;;;;;;;;;
++++++++++++++;;;;;++++;;;*??%%%%%%%%%%%%???+;;;;;;;;;;;;;;;;;;;;;;;;+
++++++++++++++;;;;;++++;;;;*%%%%%%%%%%%?%??*;;;;;;;;;;;;;;;;;;;;;;;;++
+++++++++++++++;;;;;++++;;;+?%%%%%%?????%??*;;;;;;;;;;;;;;;;;;;;;+++++
+++++++++++++++;;;;;;++++;;*??%%%%%%%%%????*;;;;;;;;;;;;;;;;;+++++++++
+++++++++++++++;;;;;;;++++*?????%%%%%???????*+;;;;;;;;;;;;;;;;++++++++
+++++++++++++++;;;;;;++*?%??????????????????%??*+;+;;;;;;;;;;+++++++++
++++++++++++++++;++++****?%?????????????????%????*?*+;;;;;;;++++++++++
++++++++++++++++++**++****?????????????????????????**+++++++++++++++++
+++++++++++++++++**+*********???????????????????***+++++++++++++++++++
++++++++++++++++++*++****++***????????*??????**+*+++++++++++++++*+++++
+++++++++*++++++++*++++**++++****????????***+++**+++++++++++++++*+++++
+++++++******++++**++++***+*+++****????**++*****++++++++++++++++*+++++
++++++********+++++**+*+******+*******+****+++*++++++++++++++++**+++++
++++++*****+***++++**+*+********************+*++++++++++++++++***+++++
++++++**+***+***++**++++***????********+*???**++++++++++++++++**++++++
+++++*****?*++**++**+++**+*?%%%**********%???++++++++++++++++*?**+++++
+++++******?*+**++***++++*???%?++********????**++++++++++++++??**+++++
*+++********?*?*+++******????%*++*?*******????***+++++++++++*?****++++
***+*********??*+++*****????%?**?%%%???***?%???********+++++*?*****+++
*************??+++****?????%%?*?%%%%%%%?**?%%????********+++*******+++
*************??*++****?????%%????%?*?%S%%*??%%????*******++*********++
***********?*??*****+*????????***?***?SS?**????????**???***???******++
**********?????******????????????*****?%%???*??***?*????***%%??******+
*******??????%?******??*???%SS%%??????*?????%%??***??%%?**?%???******+
******??*????%******?%????????????%%????????????**??%%?***%%%?********
*******????%%?****??%%%????????%%%%????%%%%%%??????%%?***?%%?*********
*****??????%%%**???%%%%%%%%%%????%%%?%%%S%%S%%?%???????**?S%????******
*****??????%S%?%%%%??%%%%%%%%%%%%%%%%%%%S%%S%%???????????%S%????*?****
***??????%%%S%?S%%?%?%%%%%%%?%%%%%%%%%%SS%%S%%%%?????????%???%%%?*****
***%%%?%%%%%%*?%%%??%%%%%%?????%%%%%%%S%%%%SSS%%%??????????%%??%%%?***
???%%%%%%%%%%???%%%%%%%%?????????%%%%%%%%%%SSSSSS%%%%%%?????%%+?%%%???
%%%%%%%%%%%%%%%%%%%%%%S%????????????%%%%%??%%SSS%%%%%%%%%%%%%%;*%%%%??
%%%%%%%%%%%%%%%%%%%%%%%?????????????%%%%??*?%%S%??%S%%%%%%%%S?*%%%?***
***?%%%%%%%%%%%%%%%%%?????????????????????*?%%S?***?SS%%%%%SS%%%%*++++
++++*%%%%%%%%%%%%%%%??????*???????????????*?%%%?****?SSSSS%%S%%%*+++++
*+**+*%%%%%%%%SSS%??????****????????????%?*?%%??*****?%%?%%%%%?*++++++
******?%%SSSSSS%????*???****???????????%%?*?%%??******???*?***+*++*+++
********?%SS%??????????****????????????%%?**??%??********??***********

Music: Meditatively listen to Beloved God, the first song on Singh Kaur’s Peace Lagoon.

Time: Start with 11 Minutes and work up to 31 Minutes.

Effects: This meditation activates the Mercury power of communication.

......................................................................
......................................................................
...............,......................................................
..............,:......................................................
..............,:......................................................
..............,:,,,..................................,:,..............
................,,,,,............,...............,,,,,,...............
...................,,,,,,.....,:::;:::,,.....,,,,,,...............,...
....,:................,,,,,,,,::::::,::,,,,,,,,,................,:,...
.....,:,..................,,,....,::,.....,,.................,,,,.....
......,:,.................,,,,,,:,..,,,,,,..................,:,.......
........,:,.............::,,,,,,,.....,,,,,:,.............,:,.........
.........,:,...........,::,,,...........:,:::,...........:,,..........
...........,:,........,:.::.:,.........,:.,:.:,........,:,............
............,:,.......,:.::.:,.........,:.::,:,.......,:,.............
.............,:,......,;::.,;,........,::..,::......,:,...............
...............:,.....,:,:.,:,,,,...,,,,,,..,:.....,:,................
................:,....:;,,.;,..,,:,,,,.,::,,,:....,,..................
................,:,...:;:,,:,,,:,,:,,,::,,,::,...,:...................
.................,:...,;,.....,:::::::,....,:,...:,...................
..................,,..,;,.......,,,,,......::...::....................
...................:...;,.................,:,...:.....................
...................,,..::.................,:,..,,.....................
...................,:..::.................::..,:......................
....................:,.:;................,::..,,......................
....................,::::................,::,,:.......................
.....................:,,:................,:,::,.......................
.....................,::,.................,,,.........................
......................................................................

Yogi Bhajan • August 22, 1986

The Teachings of Yogi Bhajan ©2008

Page 234

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Guidance

%?????********+++++************??????*****???***??*???????*??????????*
**++++++;;;;;;;;;;;;;;;;;;;+++++****+;;;;;;;;;;;;+++*******+++++++++++
;;;;;;;;;::::;;;;;:::::::::::;;;;;;;;:::::::::;;::;;;;;;;;;;;::::::::;
:;;;;;;;;++++++;;+;;;;::::::::::::::::::::::::::;;;++;;;;;;;;;::::::::
;;;;;+++*?**+;;::;**+**+++++++;:::::::::;;;;;++*?*+;+++*?**++;;;;;;;;;
;;;;;+++*++;;;;;::;*****??*++;;;;;:::::;;;*?%%SSS%;:;;;;+**++;;;;;;;;;
;;;;;;++++++++++;;;:+****;;;;;;;;::;;;;;;;;;+??%?;:::;;;;+*++;;;;;;;;;
;;;;;;++++;;;;;;;;;;:;++;;;;:::::::;;;;;+++;;;+?;:;;;++++++++;;;;;;;;;
::;;;;;+;;;;;;;;;;;;;::;;;:::::;:::;;:;;;;;++;;::++;;;;;;;;;;;;;;;;;:;
;::::;;;;;;;;;;;;;;;;;;;::::;+;;;;;;;:::;;;;;;;::::;;;;;;;;;;;;;::;;;;
;;;;;;;;;:::::::::::::::::::;+;;;;+;;;+;;;;;::;;;::;;;;;;;:::::;::::;;
:;;;;;;;;;;;:::::::::::::::;;::::;;;;;;++;;;;;;;;::;;:::::::::::::::::
;;;;;;;;;;;;;;;;;:::::::;;;:::;;;;;;;;;;;;;;;;;;;::::::::::::::;;:::::
;;;;;;;;;;;;;;;;;;:::::;;;::::;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;::::;:::;;;;;;;;;;;;;;;;;;::++;;;;;:;::::;;;;;;;+++
++++++;+++++++++++++;:;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++**++
+++++++++++++++++++++;;;;;;;;++++++++++;;;;;;;::::::::::::::;::;;;;;;;
++++++++++++++++++;;;;;;;;++++++********++++++;:::::::::::::::;;;;;;;;
++++;;;;;;;+;;;;;;;;;;;;;;+++****************+*;::::::::::::::;;;;::::
+;;;;;;;;;;;;;;;;;;;;;;;++++********?????*****?*;;;+*+++;;::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;+**+++;++****?**+*++**********+**++++;:::::::
;;;;;;;;;;;;;;;;;;;;;;:;+*++;;;;;+++*+*+*;+++++;;;;;;++;;+++++;:::::::
;;;;;;;;;;;;;;;;;;;;;;;++++;;;;;::;;;;;;;;;;;;;;;++;;;;;;;;;;;::::::::
;;;;;;;;;;;;;;;;;;:;+**+++;;;;;:,,:::,,,,,,:::;+;+++;;;;;;;;;:::::::::
;;;;;;;;;;;;;;;;::::;+++;;;;:;:,,::,:,,,,,,,::;*+;;;;;:::;;;::::::::::
;;;;;;;::;;;::::::::;;;:::::::,,:,:::,,,,,,,,:;++;;:::::,,:::,::::::::
;;;;;:::::::::::::::;;;::::::,,,,,,,:,,,,,,,,,:;;;::::,::::::,::::::::
;;;;;:::::::::::::::;;:::,::,,,,,,,::,,,,,,,,,:::::::,,:,,:::,::::::::
;;;;::::::::::::::::;;:::,:,:,,,:::*;:,,,,,,,,::,::,,,,,,,,:,,::::::::
;;;;::::::::::::::::;:::::,,::::;;;;;;;:,,,,:,,,,,:,,,,,,,,,,,::::::::
;;;;:::::::::::::::::::::::::::;+;;;;;;:,,::::,,,,,,,,,,,,,,,,::::::::
;;;::::::::::::::::::::::::::;+++;;;;;;;::::::,,,:,,,,,,,,,,,,::::::::
;;;:::::::::::::::::::::::::::+****++;;::,,,,,,,,,,,,,,,,,,,,,::::::::
;;;::::::::::::::::::::::::::,;**?**++;,,,,,,,,,,,,,,,,,,,,,,,,:::::::
;;::::::::::::::::::::::::::::;**?***+;:,,,,,,,,,,,,,,,,,,,,,,,:::,:::
::::::::::::::::::::::::::::::**+*+++++;,,,,,,,,,,,,,,,,,,,,,,,:::,:::
:::::::::::::::::::::::::::::+**??++**+;:,,,,,,,,,,,,,,,,,,,,,,:::,,::
:::::::::::::::::::::::::::::**?%%**%?*+;,,,,,,,,,,,,,,,,,,,,,,:::,,::
::::::::::::::::::::::::::::;+****++++++:::,,,,,,,,,,,,,,,,,,,,:::::::
:::::::::::::::::::::::::::;;;;++++;;;;:,::,,,,,,,,,,,,,,,,,,,,:::::::
:::::::::::::::::::::::::::;;;::::::,,,,,::,,,,,,,,,,,,,,,,,,,,:::::::
:::::::::::::::::::::::::::;::::,,,.,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::
:::::::::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::
:::::::::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,:,,,,:,,:::::::::::::
::::::::::::::::::::::::::::::::,,,,,,,,,,,::,,,:::,,:::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

Posture: Posture: Sit in Easy Pose with the spine straight.

Eyes: Closed.

Meditate to the music of Rakhay Rakhanahaar with the following movements:

1. Bring arms up and hold opposite forearms near the elbows. Inhale in 8 parts, gently swinging the arms from side to side in rhythm with the breath and to the beat of the music (as if rocking a baby). 2. Exhale, lowering arms to Gyan Mudra on knees. Continue inhaling and exhaling to the music at your own pace.

Time: 31 Minutes.

??????***********+****************************************************
*****++++++;;;;;;;;;;;;;++++++*******++++++++;;++++**********+**++++++
+;;;;;;;;;::::::::::::::::::::;;;;;;:::::::::::::::;;;;;;;;;;;;;;;::;;
;;+;;;;;;;;;;;;:;;:::::::::::::::::::::,,,:::::::::;;;;;;;;;;:::::::::
:+??+;;+**??*+;::++;;;;:::::;::::::::::::::::::;;++;;++***++;;;:::;:;;
;;*??*++***+;:::::+***++****+;:::::::::::;++**?%%?;:;;;+***+;;;;+?+;;;
;;;*??****++;;;;:::+*****+;:::::::::::::::;+?????+,:::;;+++++;;*??+;;;
:;;*??****+;;;;;;;:::+++;:::::::::::::;;;;;::+*?+,:::;;;++++***%%?;:::
::+*?****+;;:::::::::::::::::,:::::::::::;;;;::;:;;;;;;;;+++??*?*+::::
:::+*++?*+;;;;::;:;;::::::::::::::::::::::::;;::::::::::;;+*?*+??+::::
::::;++++++;:::::::::::::,,:;;:::;;::::::::::::::::::::;:;;*?*+*+;::::
:::::;;;++*+;;;;;:::::::,,::::::::;;:;;;::::::::::::::::::;**+;;;:::::
::::::;;;++++;;;;;;;::::;;:::::::::::::::;:::::::::::::::;***+;:::::::
:::::::;+;;;++;::;::::;++;:::::;;;::::::::;;;;;;:::::::;**++*+::::::::
:;::::::;;;;;++;::::::;;;;;;::::::::::::::;+++;;::::::++**++;::::::::;
;;;;;;;;;;;;;;;++;;;::;;++++;;;::::::::::::;;;;;;;;;;+++;;;;;::;;+++++
;;;;;;;;;;+;;;;;;+++;;;++++;;;;;;::::::::;;;:::::::++++;;;;::::;;;;;;:
;;+;;;;;;;;;;;;;;;+;;;;++++;;;;;;::::::::;::::::::+++;;;;;:::::;;:::::
;;;;;;;;;;;;;;;;;;;;;::;+;;;;;;;:;::::::::::;::::;+;;;;;;:::::::::::::
;;;;;;;;;;;;;;;;;;;;;:;++;;;;;;;;;::;::;;:::::,,:+;;;;;;::::::::::::::
;;;;;;;;;;;;;;;;;;;;;::+;;;;;;;;;;::;::;::::::,:+;;;;;::,,::,:::::::::
;;;;;;;;;;;::::;;;:;;;++;;::::::::::::::::::;;:;+;;:::,,,,,:,,::::::::
;;;;;;;;;;:::::;;;:::;*+:::::::::::::::,,,::;*+;::::;:,,,,,:,,::::,,::
;;;;;::::::::::;;::,,:;;:::,,,,,,:,,,,,,,,,,;*;::,,:::,,,,,,,,:::,,,::
;;;::::::::::::::::,,:;::,,,,,,,,,,,,,,,,,::;+;::,,:,,,,,,,,,,:::,,,::
;:::::::::::::::::::::;::,,,,,,,,,,,,,,,,,,,:;:::,,:,,,,,,,,,,::,,,,::
:::::::::::::::::::::::::,,,:,,,,,,,,,,,,,,,,:::,,,,,,,,,,,,,,::,,,,::
::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,::,,,,:,
::::::::::::::::::::,,:,,,,,,::::;;:,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,
::::::::::::::::::::,::,,,,:::;;;+;:::,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,:
::::::::::::::::,::::::,,,,::;;;;::::;:,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,
::::::::::::::,,,:::,,::,:,:;+++;;;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::,,,::,,,:,,,,,:+++++;;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::,,,,,:,,,:,,,,,,:+**++;;;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::,,,::,,,,,,,,,,:+***+++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::,,,,:,,,,,,,,,,,;+***+++;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::,,,,:,:,,,,,,,,,,,,:+++*+;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::,,,,,:,,:,,,,,,,,,,,:++*??++?*+;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::,,,,,,:,,:,,:,,,,,,,:;+*???+*?*+;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::,,,,,,,,::,::,,,,,,,:;;++++;;;;;:,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::,,,,,,,,,:,,:,,,,,,:;:::;;;;;:::,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::,,,,,:,,:::,,,,,,,,:::::,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::,::,,::,::::,,,,,,,,::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::,,::::,,:,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,
:::::::::,::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,::
:::::::::::::::::::,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::
:::::::::::::::::::,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::

The Teachings of Yogi Bhajan ©2008

Page 235

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Healing the Self

**++***++++++++++++++++++++++++**?*+++++**+++++++++++++++++++++***++++
*+***++++++++++++++++++++++++****??*+++++***+++++++++++++++++++++**+++
****++++++++++++++++;;++;+++*+*+++??++++++**+++++++++++++++++++++++*++
**+++++++*++++++;;;;;;;;++++++**+++**+++++++++++++++++++++++++++++++*+
****+++++++++++;;;;;;;+++++;+++***++**++++;;++++++++++++++++++++++++++
******+*+++++++;;;;;+++;+++++++++****+++++;;;+++;+++++++++++++++++++++
*********+++++;;+++++++++++++++;;;+****++++;;;++;;;;;++++++;+;++++++++
++++++*****++++++++++++;;;++;;;;+++*++*++++;;;+++++;;;++++;;++++++++++
+++++++++**+++++++;;;;;;;;;;++++++++++++;+++;;;;;;;;;+++++++++++++++++
+++++++*+++++++++;;;;;;++++++;+++++++++;;;;++;;;;;;;;;;+;+++++++++++++
++++++*+++++++;;;;;;++++++++;;++++;+++;++*+;;;;;;;;;;;;+++++++++++++++
++++++++++++++;;;++++++++++;;;++++;++;+++*??;;;;;;;+++++++++++;;++;;;;
???**********+;;;;;+++++;;;;;++++;++;++;;++*?;;;;;;+++++++++++;;;;;;;;
%%%%%%%%%%%%%*;;;+++;+++;;;;;+++;;++;;;;;;;;++;;;;;;++;;++;+++++++;;;;
*????%%%?????*+++++++++++;;;;+++;;++;++++++;;++;+******++*******???**+
******++++********+++++++;;;++*++++++++++++;;;;;**++++++++++++**?????*
*++++++********++*+++++++++***??%%?****+++++;;;;;;;;;;;;++++****++++++
++++********+++++++++++++**?????%%%????**++;;;;;;;;;;;++++++++++++++++
+*****+++++++++++++++++**???????%%???????*++;;;;;;;++++++;;;;;;+++++++
**++++++++++++++++****???*???%%????******??*+;;;;;++++;;;;;;;+;;;++++;
+++++++++++++++++*?????**???%%???********????*++;++;;;;;;;;;;;;;;;;;;;
++++++++++++++++;;;++****??%????**********???***++++++;;;;;;;;;;;;;;;;
++++++++++++++++;:;;;;;;+*???*******************??+;;;;;;;;;;;;;;;;;;;
++++++++++++++++;;;;;;:;+*??***********???****++;::::;;;;;;;;;;;;;;;;;
++++++++++++++;;;;;;;;;+*?**********?????+;;;::::::::;;;;;;;;;;;;;;;;;
+++++++++++++;;+;;;;;;+*********???%%??%?*;::::::;;::;;;;;;;;;;;;;;;;;
++++++++++++;+;;;;;;;;+******???*+??%%??*?*;:::::;;;;;;;;;;;;;;;;;;;;;
++++++++++++++;;;;;:;+******??*;::;;*%??****;:::::;;;;;;;;;;;;;;;;;;;;
++++++++++++;;;;;;;+*?***????+;:::;;;+????***+:::::::;;;;;;;;;;;;;;;;;
+++++++++++;;;;:;+**?****??*;:;:::;::;*??*?***+;:::::;;;;;;;;;;;;;;;;;
+++++++++++;;:;;********?*+;:;;::::::;;+???*****+;;:::;;;;;;;;;;;;;;;;
;;;+++++++;;;;+********??*;;;;;;:::;;;;;+??********+;;;;;;;;;;;;;;;;;;
;;+;;+++;;;;;+*******?????*+++++;;;;;+;+????*******+;;;;;;;;;;;;;;;;;;
;;;;;+;+;;;;;;;++*******?%***??%??%?*++*???****++;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;+;;;+***%S######S%*;++++;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;*%##########%+;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;+%############?+;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;+?#############S%*;;;;;::;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;*S####SS##SS####S?;;;:::::;:;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;*S#####SSSS##S##S*;:::::::::;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;?#S%%S####%%?%#S?+::::::::;;;::;;:::;:;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;*S??*?%%?%?**?%?*+;::::::::::::::::::::;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;++???%%%??%%%???++++;:::::::::::::::::;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;++;*%S%SS%?SS%%%+;+;+;:::::::::::::::::;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;++;;*SSSS??%SS%+;;;;+;::::::::::::::;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;*??**?*+;:;;;;;;:::::::::::;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;::;**+;::::;;;;;;:;;::::::;;;;;;;;;;;;;;;;;
+;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;;;;:::;;;;;:;;:;;;;;;;;;;;;;;;;;;;;;;;
+;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::;;;;;;:;::;;;;;;;;;;;;;;;;;;;;;;;;;;;
++;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++++;;;;;;;;;;;;;;;;;;;;;;;;;;::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++++++;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++++++++++;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++++++++++;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++++++++++++++++;;;;;;;;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++
+++++++++++++++++;;;;;;;+;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++

Posture: Sit in Easy Pose. Arms are crossed, holding opposite shoulders. The left arm should be over the right.The shoulders should carry the weight.

Eyes: Closed.

Music: Nirinjan Kaur’s Ang Sang Wahe Guru. Sing with the tip of the tongue.

Time: 31 Minutes.

Yogi Bhajan • Men’s Course 1992

The Teachings of Yogi Bhajan ©2008

Page 236

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Pelvic Balance p.1 of 2

1. Bridge Pose. Begin in a sitting position with the legs straight out. (a) Lean back slightly, supporting the upper torso with the arms locked at the elbows and the palms flat on the floor. Bending the knees, draw the feet in toward the hips with the soles flat against the floor. (b) Inhale and raise the hips so that the body—from the knees to the shoulders—forms a straight line parallel to the ground. Let the head fall back. The arms and the lower legs should be roughly at right angles to the body. Apply Mulbandh, hold the posture with normal breathing. Continue for 1-3 minutes. Inhale. Exhale and relax. This exercise strengthens the back and aids in metabolism.

::::::::::::::::;;::;::::;::::::::::::;;;::;:;:;;;;;;;:::;;::;;;;;;;;:
::::::::;+++*++*+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++++;;;;;;;
:::::::;;+++++*?*+++++++++**+;;::;;;+++++++**********?***+*****++++;;;
::::::;;;;;;;;+??+;;;;++++*+;;;:;;;+;;;++++++****?????***++++;;;;::;;;
:::;;;;;;;;;;;+??*+;+++;;+++;;:;;;;;;;+++++++++**?%%*+++*+;++++;;;;;;;
:::::;;;;;;;;++*???+;;++++++;;;;::;:;;;++++++++++*?*+++;++;++;;;;;:::;
::;:::;;;;;;;;;+?*?*;;;;;++++;;::::::;::;;;++++++++++++;++;;;;;;;;;;;;
;;;;;:;;;;;;;;;;**??;::;+++++;::::::;+;;;;;;;;++?*+++;;;+;;;;;+++;;++*
++++++++++;;;;;;***??;++++;;;::::::::+*;;;;;:;+;*++;;;;;;;;;;;+++++++;
+++++++++;;;;;;+??**?**+++;;::::::;;;;+++;;::;;;++;;;;;;;;;;;;;;;;;++;
+++++;;;;;;;;;;+*****++++;;:::::::;;;;;;;+;;;;;;;;;;;:;;;;;;;;;;;;;;;+
;;;;;;;;;;;;;;;+++;++++;;;:::::;;;;;;;;;;;;;;;;;;:;::;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;+++++++;::::::::;:::::;;;;;;;;;;;::::;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;+;;;::::::::::::::::;;;;;;;;;:::;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;:;;;;;;;;:::::::::::::::::::::::::::;;::::::;;;;;;;;;;;;
;;;;;;;;;:::;::;+;::;;+;;;::::::::::::::::::::::::;;::::::;;:;:;;;;;;;
;;;:;;::::::::::*?**?*;;::::::::::::::::::::::::::;:::::::::::::::;;;;
;;:::;:::::::;;;*??*****;::::::::::::::::::::::::::::::::::::::::::;;;
:::::;:::::;++++;;;;+++*+::::::::::::::::::::::::::::::::::::::::::::;
:::::::::::;;;;;;;::;+**;::::::::::::::::::::::::::::::::::::::::::::;
:::::::::::;::::::::::*+::::::::::::::::::::::::::::::::::::::::::::::
:::::::::::;;:,,,,::::;:::::::::::::::::::::::::::::::::::::::::::::::
::;;;::::::::;:,,,,:::::::::::::::::::::::::::::::::::::::::::::::::::
:+**%;::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
:;+:;:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++++
;;;;;;;+++****??*++++++;;;;;;;++++++++++++++++;;;;;;;;++*+*++++*+*?**+
;;;;;;;+++++++??*+++++++++++++++;;;;+++++++++++++++++++****+++++++?++;
;;;;;;;;+++;;+??*+;+++++++**++*+;;;;;++++++++++++******??*+++++;;+*+;;
;;;;;;;;;;;++????*****++++++++*+;;;;;+++++++++**********%?+++++++;;;;;
;;;;;;;;;;+++????%%?*****+*****+;;;;;+****++************??*+++++++;;;;
;;;;;;;;;;;;;????%%?+++++++++*++;;;;;++++++++++++++++++**?***+++++++;;
;;;;;;;;;;;;;***?%%*;;;;;+++++++;;;;+++***++++++++++++++*?**++++++++++
++++++++++*++***?%%*+++********+;;;;+??????********++**???*+++++++++++
++*+++++++**??**?%%********++**+;;;;+************++++*++*??*++++++++;;
+++;;;;;;++*?***?%?*++++++++++++;;;++++*+******++*++***+*??*+++;;++;;;
+++;;;;;;;+****?%%?+++++++++++++;;;****++**+**++++************+++;;;;;
++*+;;;;;;+*+++*??*+++++++++++++;;+***++*+++++++++++++++;++++++;;+;;;;
++*?**+++++++++++++++++*++++++++;;+**+++++++;;;;;;;;;;;;;;+;;;;;;:;;;;
+;*?****?*++++++++++;++++++++**+;;;+++;;;;;::::::;;;;;;;::;;;;::;;;;;;
;;+**++***;;;;;++;;;++++++++++;;:;::;::::::::::::::::;::::::;;;;;;;;;;
;;;++++++*+;;;;;;;;;;;;;;;;;:::::::::::::::::::::::::::::;:;;;;;;;;;;;
;;;;;;;;;;++;;;:::;:::::::::::::::::::::::::::::::::;:::;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;::::::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;?*%*:;;;;;;;;;;;;::::::;;;;;;;;;;;;;:;;:;;::::::;:;;;;;;;;;;;;;;;;;;
;;***;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::::;;::;;;;;;;;;;;;;

2. Wheel Pose. Lie on the back. The legs should be bent with the soles of the feet pressed against the floor close to the hips. (a) Bending the elbows, place the palms of the hands on the floor behind the shoulders withthe fingers pointing back toward the shoulders. (b) Inhale and carefully and comfortably raise the hips so that the body forms one continuous arch from the heels to the palms of the hands. Begin Breath of Fire. Continue for 1-3 minutes. Inhale and slowly and carefully let yourself down and relax. This exercise strengthens the lower back, facilitates the flow of energy through the spine and aids in metabolism.

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
,:::::::::::;;;++++;;;++++;;;;;;;;;;;;;;::::;++;;;;+++;+++++++++++;;::
:::::::::;;+*?%?*++;;;;;;;;++++++++**++;;;;++++++++++*++**+++++++:::::
+;:::::::;+*???**+;;::::::;;;;;;;;;;;:::;;;;;;++;++++++*?++++;;;+:,,,,
+;:::::,:+****+++**;::::::::::::::::::::::::::;;;++++++*?++++;:;;:,,,,
++::,,,,;+;;;;++++**:::::::::::::::::::::::::::;;;;++++**++++;;::,,,,,
**++;;::::::;+*++++;:::::,,,,,::::::::::::::::::;;;;;;+**+++;;;:,,,,,,
++++++++;;::;++;;;;::::::::::::::::;:::::::;:::::;;;;;;;++++;;;:,,,,,:
;;;;;;;;;;;;;;;;;;;;;::::;;:;;;;;;;;;:::::::::::::;;;;;;++++;;;::,:,,,
;;;;;;;;;;;;;;;;;;;:::::;;;;;:::::::::::::::::::;;;;;;;;++++;:::,,,,,,
;;;;;;;;;;;;;:::::::::::::::::::::::,::::::::::::;;::;;;+;+;;::,,,,,,,
;::::;;;;;::::::::::::::::::::::::::,:,,::,::::::::;:;;;;;;;:::,,,,,,,
;+;++:;;:::::::;::::::::::::::::::::,,,,:,,,:,,::::::;;;::::,,:,,,,,,,
;????::::::::::;:::::::::::::::::,:,,,,,:,,,,,,::::,,:;;::,:,,:,,,,,,,
;+;::::::::::::;:::::::::::::::::,:,,,,,:,,,,,,:,:,,,,::,,::,,:,,,,,,,

:::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;:;;;:;;;;;;;;;;++;;;;+*?*++;;;::
::::;;;++*+**???***+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*+++++++++*%%*+;;;::
::;;;;+??%?????****+++++;;;;;;;;;;;;;;;;;;;;;;;;+++++++++++;;**+;;;;;;
:::;;;;*?%?;;;;;+++++++++++;;;;;;;;;;;;;;;;;;;;;;++*****++++;??;:;;;;;
;;;;;;;???%+;;;::;;;;;++++++++++;;++++++;;;;;;;;;;++++++++++;++;:::;::
;;;;;;;???%?;+;;+;;++;;;;;;;;;;;;;+++;;;;;;;;+++++++++**+++++;;;:;:::;
::::::;*???%%??*?***+;;;;;;;;;;;;;;;;;;;;;;++++++*++++***++++;;;;;;;::
:::::::*????%*;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;++;;;*++++++*++++;;;;;;:::
:::::::+????%*:::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++****+++++;;:::::
:::::::+????%%;:::::::::::::;;;;;;;;;;;;;;;;;;;;;;*+++*****+++++;:::::
:::::::;????%%*:::::::::::::::::::::::::::::::::::*+++*******+++;:,:::
;:::;;;;*??%%%%;::::;;+++++;;:::;;;;;;:::::::;++***++++++****+++;:::::
+++++;;;+???%%%++??*++++++++++++++++++;;;;;;;++++++*;++++*****+;+;;;;;
;++++++;;+???%%%SS%*++++++++++;;;;;::::::::;;::;;:;*+;++++*****+;;;;:;
;;;;;;;;;;*??%%%SS?+*++++;;+++;;;::::::::::::::::::**+;+++++***+;;:::;
;;;;;;;;;;+*??%%%S*+*+++;;;;;;;++;;::::::::::::::::+*+;;;;;++++++;:::;
;;;;;;;;;;??*??%%??++++++;;;;;;+;:;::::::::::::::::;*+;++++++***++;::;
;;;;;;;;;;;***??*****+++++;:;;;;::::::::::::::::::::*++++++++***+;;::;
;;;;;;;;;;;;**********++++;;;;;;;;;;::::::::::::::::;+++++++++++;+;::;
;;;;;;;;;;;;*+++++*+??*++++++++;;;::::::::::::::::::;+**++++++++;:::::
;;;;;;;;;;;+*;;;;+++*****+++;;:;:::;::::::::::::::;+++++****++++::::::
;;;;;;;;;;;;+;;::;++++**+;;;;;;;;;;;:::::::::,:::++*++++++;+++;;::::::
:;;;;;;;;;;++;;;;++++++*+;;;++;;;;+::::::::;;;;;++****++;+++++;::::,::
:;;;;::;:;;+;;;;++**++*+;;;;++;;;;+::::;++++***+++++++++++++;;:::::,::
:;;;::::;;;;;;;;++++++*+;;;;++;;;++;++++*++*?*++*++;;++++;;;:::::::,,:
:;:;:::;;;;;;:;;;;;++++*;;;:;+;;;++++++*+++**++++;;;;++++;::::::,:,,,:
::;;:::;;;;::::;:;;++++*+;;:;+;;++++++*++++**++;;;;;;;+;;;:,::::,:,,,:
::;::::::::::::;;;++++++*+;:;+;;++;;+**;+*;;;;;;+;;;;::;::,,::::,,,,,:
:::::::::::::::;;;;;++++***;;+;++;++**+;;;;:;;;;;;;::::::,,,:::,,,,,,:
:::::::::,,,,,:::;;+++++*****+;++;++*+;::;;;:;;::;;:::,,:,,,,::,,,,,,:
:::::::::,,,,,,:::;++++++****++**++;;::::;;;::::::;:,,,,:,,,,::,,,,,,:
:::::::::::,,,,,::::;+++++++;::;;:::::::;;;;:::::::,:,:,:,,,,::,,,,,,:
:::::::::::::,,::::::::;;;;;:::::::::::::::::::,,,::,,,,,,,,,,:,,,,,,:
::::::::::::::::::::::::::::::::::::::::::::::,,,::,,,,,,,,,,,,,,:,,,:
:;?+??+:::::::::::::::::::::::::::::::::,,,,:::::,,,,,,,,,,,,,:,,::,,:
:;?*%*;::::::::::::::::::::::::::,,::,::::::,,,,,,,,,,,,,,,,,,:,,::,,:
::::;:::::::::::::::::::::::::::::::::,::::,,,,,,,,,,,,,,,,,,,:,,::,,:

3. Variation of Locust Pose. Lie on your stomach. Clasp the hands in Venus lock behind the back, interlocking the fingers. Inhale and raise the legs and arms as high as you can, keeping the knees and elbows straight and the legs together. Begin Breath of Fire. Continue for 1-3 minutes. Inhale. Exhale and relax. This exercise aids in digestion and strengthens the abdominal muscles.

+*++++++**+++**++++++++++++********++****+++*****+++++++++++++++++++++
+****??????????******************???%????????%%%%????**************+++
+???%SSS#SSS%????**+++++++++++***???%???%????%%%%%%%%%%??????*****+++*
*?%%%%%%SSS?**????**+++++++++**+++++++**++++*%%%%%%%%%%%%%%%%%?**???%%
*??*****?S%*+*******?**+++++**+*+++++++*+++++%%%%%%%%%%%%%%%%S%%??????
??*******??**+++*++?%%%??********++++++++++*?%%%%%%%%%%%%%%%%S%S?++++*
***++++++****++++++??%%%%%?*++******++++*******?%%%%%%%%%%%%%%%%*++*++
*??????++********++++?%%%%%%??*****+++***++++++++*???%%%%%%%%%%%%??**+
*?**********?**++++*****????%S%?*+++***+++++++++++++****???%%%%%%%%%%%
+*********?**+++********+***???%%??%?*+++++++++++++++++++***?%????????
+*******?**+++**********++++++***?%%%*+++++++++++++++++++++*?****+*+++
+******?**+++*********+++++++**++*?**++++++++++++++++++++++*%*++*+**+*

The Teachings of Yogi Bhajan ©2008

Page 237

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Pelvic Balance p.2 of 2

;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;++++;;;+++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;++++++++;+++;;;+++++++++++++;+++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;++********+++++++++++;+++++;+;++++++++++;;;;;;;;;;;;;;;;;+++*+++;;
;;;;;+++****?%?**++++++;+;++;;;;;;;;;++++++++;+;+++***+***********++;;
;;;;;+++**++++********+++;;;;;;;;;;;;;;;+;;;+;+++*********???*+++;;;;;
;;;;;;+****++++++++****++++++;;;;;;;;;;;;;;;;++***++++++++++++;;;;;;;;
;;;;;;+++*++++++++++++++++++++++;;++;;;;;;;;;+;++++++++++++;++;;;;;;;:
;;;;;;;++++++++++++++++;+++++++++++++++++;;;;;;;;+++;;+;;++++;;;;;;;:;
;;;;;;;;;;;++++++++++++;;;;;;;;;++;;;;;;;;;;;;;;+++++++++;;;;;;;::::;;
;;;;;;;;;;;;++++++++++++;;;;:::;;;;;;;;;;;;;;;;++++++++++++;::::::::::
;;;;+++;;;;;++++++++++++;:;::;;;;;:::::;;;;;;;;++++++++++++;::;:::::::
+++++++++++;++++++++++++++++++****+++++;;++****++++++++;;+;;;;;;;;;;;+
+++++++++++++++++++++++++++++++++++++++++++++++++++++;++++;+++++++++**
++++++++++++++++++++++++++++;;;;;;+++;;++;++;;+++++++;+++;;;;;;;;;++++
++++++++++++++++++++++++++;;;;;;;;;;;;;;;;;;;;+++++++;;+;;;;;;;;;++++;
+++++++++++++++++++++++++;;;;;;;;;;;;;;;;;;;;+++++++;;;;;;;;;;;;;;+;;;
+;;;;++++++++++++++++++++;;;;;;;;;;;;;;;;;;;;+++++++;;;;;;;;;;;;;;;;;;
++;;;;++++++++;+++++++++++;;;;;;;;;;;;;;;;;;++++++++;;;;;;;;;;;;;;;;;;
+;;;;;;++++++;;;+++++++++++;;;;;;;;;;;;;;;;;++++++++;;;;;;;;;;;;;;;;;;
;;;;;;;+++++;;;;+++++++++++;;;;;;;;;;;;;;;;+++++++++;;:;;;;;;;;;;;;;;;
;;;;;;;;;+;;;;;;;+++++++++++;;;;;;;;;;;;;;+**++++++;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;++++++++++*+;;;;;;;;;;;;+******+++;;:;;:;;;;::;;;;;;;
;;;;;;;;;;;;;;;;;;++++++++**++;;;;;;;;;;;********++;;;;:;;;;:::;;;;;;;
;;;;;;;;;;;;;;;;;;++++++++**+**;;;;;+++++++******++;;;:::;;::::;;;;;::
;;;;;;;;;;;;;;;;;;++++;;;;;+++++;+++***++;;;;;;;;;;;;:::::::::::;;;:::
;;;;;;;;;;;;;;;;;;;+++;;;;;+;+++;++++**+++++++;;;;;;;;::::::::::;;;:::
;;;;;;;;;;;;;;;;;;;++++++++++++++++++**+*+++++;;;;;;;:::::::::::;;::::
;;;;;;;;;;;;;;;;;;;;+++;+++++++++++++++++++++++++;;;;:::::::::::::::::
;;;;;;;;;;;;;;;;;;;;++;;;;;;;++++++++++;++++++;;;;;;;:::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;+++++;;+;;;;;;+;;;;;;;::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++;++++++;;;;;;;;;;;::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;++++++*+++;;;;;;;;;;:::::::::::::::::,:
;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;++++++++++;;;;;;;;:::::::::::::::::::,:
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++++++;;;;;;;;;::::::,::::::::::::,,,
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;++++++;;;;;;:::::::,:::,::::::::,,,
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;++++++;;;;;;::::::,,:::,:::,,:::,,,
;;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;;+;+;++;;;;;;;::::::,,,:::,:::,,:::,,,
;;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;++;;;;;;;;;;;;:::::::,,:::,,:,,,:::,,,
;;;;;;;;;;::;;;;;;;:::::;;;;;;;;+;;+;++;;;;;;;:::,::,,::::,::,,,,::,,,
;;;;;;;;;:::;::;;:;:::::;;;;;;;;+;;++++++;;;;;::,,::,,,:::,::,,,,::,,,
;;;;;;;;;::::::;;:;::::::;;;;;;;;;;++++++;;;;:::,,::,,,:::,,:,,,,,:,,,
;;;;;;;;;:::;::;;:;:::::::;;;;;;;;;+;;;;;;:::::,,,::,,,::,,,:,,,,,,,,,
;;;;;:;;;::::::;;:;:::::::;;;;;;;;;+;+++;;;:::::,,::,,,::,,,:,,,,,,,,,
;;;;;:;;;::::::;;:;:::::::;;;;;;;;;+++++;;;;::::,,::,,,::,,,:,,,,,,,,,
;;;;:;;;;:::::;:;:;:::::::;;;;;;;;;;;+;+;;;;;::,,,::,,,::,,,,,,,,,,,,,
;;;;:;;;;:::::;;::;:::::::;;;+++;;++++++;;;;;::,,,::,,,::,,,,,,,,,,,,,
;;;;:;;;:::::::;::;:::::::;;;;;;;;+++++++;;;:::,,,::,,,::,,,,,,,,,,,,,
;;;;::;;::::::;;::;:::::::;;;;;;;;++++++;;;;;::,,,::,,,::,,,,,,,,,,.,,
;;;::;;;;:::::;;:;;::::::;;;;;;;;;++++;+;;;;;::,,,::,,,::,,,,,,,,,,.,,
;;;::;;;::::::;;:;;::::::;+++++;;++++++++;;;;;:,,,::,,,:,,,,,,,,,,,.,,
;;;;:;;;::::::;::;;::::::;;;;++;;+++*++++;;;;;:,,,::,,,:,,,,,,,,,,,.,,
;;;;:;;;::::::;::;;::::::;;;;;;;;;++++++;;;;;::,,,:,,,,,,,,,,,,.,,,.,,
;;;;::;;::::::;::;;:::::;;;;;;;;;;;+++;;;;:::::,,::,,,,,,,,,,,,.,,,.,,
;;;;:;;;::::::;::;::::::;+;;;;;;;;+;+;;;;;:::::,,::,,,,,,,,,,,,.,,,.,,
;;;;:;;;::::::;::;::::::;++;;;;;;;+++++;:::::;;,,::,,,,,,,,,,,,.,,,.,,
;;;;;;;;::::::;::;::::::;++++;;;;;**?**;:;;;;;;,,::,,,,,,,,,,,,.,,,.,,
;;;;:;;;::::::;::;:::::;+++++++++?*??**+;;;;++;:,::,,,,,,,,,,,,..,,.,,
;;;;;;;;:::::;;::;:::::++**+++++*?????*;;+++++*;,::,,,,,,,,,,,,..,,.,,
;;;;;;;;::::;;;::;:::::+**?**+;:+?????*:,;*****+:,:,,,,,,,,,,,,..,..,,
;;;;;;;;::;:;;;:;;:::::+**???;:+*???***+:,+*??*+;,:,,,,,,,,,,,,,.,..,,
;;;;;;;;::;:;;;:;;:::::+**???;:**????**+;,:???*+:::,,,,,,,,,,,.,.,..,,
;;;;;;;;:::::;;:;;:::::+**???;+***?****++;:???*+:::,,,,,,,,,,,.,.,..,,
;;;;;;;;::::;;;;;;:::::;**???++**??**??++;;??*+;:::,,,,,,,,,,,.,....,,
;;;;;;;;::::;;;:;;::::::***??++*?%%??%?*+;;+?*+;,::,,,,,,,,,,,.,....,,
;;;;;;;;::::;;::;;::::::+**?*+++*??****+;:::+*+;,::,,,,,,,,,,,.,....,,
;;;;;;;;::::;;;:;;::::::+***++++++***+;:::::;*+;,::,,,,,,,,,,,,,....,,
;;;;;;;;;:::;;;;;;::::::;***++++;;+++;;;;;::+++:,::,,,,,,,,,,,,,....,,
;;;;;;;;;;;;;;;;;;:::::::+***+;+;;+++;;;;::;*+;,:::,,,,,,,,,,,,,.,..,,
;;;;;;;;;;;;;;;;;;:::;:::;+***+;;;;;;;;::;+*+;:,:::,,,,,,,,,,,,,,...,,
;;;;;;;;;;;;;;;;;;:::;;;;:;****+;;;;;;:;*?*+;::::::,,,,,,,,,,,,,,...,,
;;;;;;;;;;;;;;;;;;:;;;;;;;:;***+;::::::*?*+;:::::::,,,,,,,,,,,,,,,..,,
;;;;;;;;;;;;;;;;;;;;;;;;;;::;**++;::::;?**;::::::::,,,,,,,,,,,,,,,..,,
;;;;;;;;;;;;;;;;;;;;;;;;;;::::+*++;::;**+::::::::::,,,,,,,,,,,,,,,.,,,
;;;;;;;;;;;;;;;;;;;;;;;;;;:::::+*++++**+::::::::::,,,,,,,,,,,,,,,,,,,,
+;;;;;;;;;;;;;;;;;;;;;;;;;;:::::;**%%*+:::::::::::::,,,,,,,,,,,,,,,,,,
+;;;;;;;;;;;;;;;;;;;;;;;;;;::::::+?*?+;:::::::::::::::,,,,,,,,,,,,,,,,
++;;;;;;;;;;;;;;;;;;;;;;;;;;::::::***+;::::::::::::::::,,,,,,,,,,,,,,,
+++;;;;;;;+;;;;;;;;;;;;;;;;;:::::::**+;::::::::::::::::,,,,,,,,,,,,,,,
+++++;;;*?S+%S?;;;;;;;;;;;;;:::::::+*+:::::::::::::::::,,,,,,,,,,,,,,,
+++++;;;?%S+?S%;;;;;;;;;;;;;;;::::::+;::::::::::::::::::,,,,,,,,,,,,,,
++++++;;;*%;++;;;;;;;;;;;;;;;;;::::::::::::::::::::::::::,,,,,,,,,,,,,
++++++++;;;;;;;;;;;;;;;;;;;;;;;;;:;;::::::::::::::::::::::::,,,,,,,,,,

4. Stand with your feet wide apart. (A) Raise the arms straight over the head with the palms pressed together. Inhale in this position, keeping the elbows and knees straight. (B) Exhale, bending at the waist, and touch the fingertips to the left foot. Inhale up once again and then exhale, bending at the waist and touching the right foot. Continue rhythmically with a powerful breath for 1-3 minutes. Inhale in the upright position. Exhale and relax. This exercise balances the movement of the pelvis and coor- dinates the muscle groups on opposite sides of the body.

5. Kundalini Lotus. Begin in a sitting position. Grasp the big toe of each foot with the thumb and the first two fingers of each hand, wrapping the fingers around the fleshy part of the toes with the thumbs pressed against the toenails. Raise the legs to an angle of 60 degrees to the floor, locking the knees. Spread the legs wide and keep the spine straight. Begin Breath of Fire. Continue for 1-3 minutes. Inhale. Exhale and relax. This exercise helps to channel sexual energy and maintain potency.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++++++++++++;;;;;+++++++++++++++++;;;;;;;;;
++++++++********++++++++++++++++++++++++++++++++++++++++++;;;;+;;;;;;;
++++++*?%***************+*++++++++++++++++++++++++++++++++++++++;;;;;;
++++++**%%????*+***********+*++*++++++++++++++++++++++++++++++++++++++
+++++++*?%?????*+++++++*+****+++**+++++++++++++++**+++++++++++*??*****
++++++++?%%%????%?**++++++++**++++++++++++++++++++*********??%%%??***+
++++;+;*?%%%%%?%%%%???**++++++++++++++++++++++++++***??????%%%%%?**+++
;;;;;;;*?????%%%??********++;;;;;;;;++++++++++++++*???????????????*;;;
;++++++????****????*******+++;;;;;;;;;;+++++++;+++***************?;;;;
;;;;;;+???**++*?*??%?*+++++++++++++++++;;+;;;;;;;;;********??****+::;;
;;;;;;*???;;+*****??%%?*++;;;+++++;;;;;;;;;;;;;;;;:+*******?****+;:::;
;;;;;;??%?;;++*****??%%%?*;;;;;;;;;;;;;;;;:;;;;;::;+*******??**+;:::::
;;;;;+??%?;;++*******?%%%%?;:::::::;;;;;;;;;;;;;;;+*******??***+;::;;:
+++++*??%?++++********?%%%%?*+;;;;++***???*****+++*******?****++***?*+
+++++??%%?++++*********?%S%%%*++++++;+++++++++++++***********+++***+++
++++*?%%S%********????**?%S%%%?+;;;;;;;;;;;;++++++***********+;+++++++
++++*??%%?***???????????*?%SS%%*+;;;;;;;;;;;+++;+**********++;++;;;;;;
++++*??%*****????????????**%S%%%?+;;;;;;;;;;;;;;+*******+++++;+;;;;;;;
+++++??*******????????*%%?**%%%%%?++;;;;;;;;;;;++*******++++;++;;;;;;;
+++++?*+****++*********?%?**?%%%%%?*+++++++++++*++++***++;;;;+;;;;;;;;
+++++?*+++*?*++++++++*????*+*%%%%%%?++++++++++++++;+*+++;::;;;;;;;;;;;
+++++**+++**??**++***???**+++?%%????*++++++++++++++*++;;;:;;+;;;;;;;;;
+++++*?*;;+++**+++++***+++;;+*%??*??**+++++++***+++*++::::;;;;;;;;;;;;
+++;;*??+;;;;;;;;;;;;;;;;;;++*??******+++++++*+++;;+++::;;;;;;;;;;;;;;
+++;;+???*;::;:;;;;;;::::+*++*??******+++++++*+++;++;;;:;;;;;;;;;;;:::
+;;;;+*????*;::::::::::;*%*+*?**??****++++++**+++;+;;;:;::;;;;;:;;;:::
;;;;;;***??%?;;;;;++++*?%%%???*+**??**+++++***+++;+;;;::::;;;;:::;::::
;;;;;;+*+***?*++;+******?%%******+****++++++**+++++;;::::::;;;:::;::::
;;;;;;+++++**?*++*?*****??*++****+**+++*+++***++++;;:::::::;;:::::::::
;;;;;;++++*****??*??***???**+++**++++++**+++***+;;;;:::::::;;:::::::::
;;;;;;;;+++*++**+++*?????+**+++++++++++***++++++;;;::::::::;::::::::::
;;;;;;;;+++*;+*++++++++++++++++++;++++;+??*++++;;;;;::::::::::::::::::
;;;;;;;;;+++;+++++++;;;;;++++++++++++;;+****+++;;;;;;:::::::::::::,,::
;;;;;;;;;;;;;;;;+++++;;;;;++++++++;+;;;;+***++++;;:::::::::::::,::,,:,
;;;;;;;;;;;;;;;;;;++;;;;;;+++++++;;;;;;;;++++;++;;;::::::::::::,:,,,,,
;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++;;;;;;:;;:;;;;++;;;;::::::::::,,,,,,,,
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::;;;:::::::,:::,::::,,,,,,,,
;;;;;;;;;;;;;;;;;::;;;;;;;;;;::::::::::::::;;::::::::,:::,,:::,,,,,,,,
;;;;;;;;;;;;;;;:::::::::::::::::::::::,:::::::::,:::::::,,,:::,,,,,,,,
;;;:;;;;;;;;::::::::;;::::::::::::::,,,:,,:::::,,:::::::,,,:::,,,,,,,,
;;:;;;;;;;;;:::::::::;::::::::::::,,,,,,,,,,:::,,:::,,::,,,:::,,,,,,,,
;:::;;:;;;;;:::::::::;:::::::::::,,,,,,,::,,:::,,:::,,::,,,,::,,,,,,,,
;:::;::;;;;:::::::::::::::::::::::,:,,,,::,,:::,,:::,,::,,,,::,,,,,,,,
;:::;::;;:;::::::::::::::::::::::,,,,,,:::,,:::,,:::,,,:,,,,,,,,,,,,,,
;:::;:::;:;::::::::;:::::::::::::,,,,,,::,,,:::,,:::,,,,,,,,,,,,,,,,,,
;:::;:;:;:;;:::::::;:::::::::::::,,,,,,,:,,,:::,,:::,,,:,,,,,,,,,,,,,,
;:::::;;;;;;:::::::;;::::::::::::,,,,,,,:,,,:::,,:::,,,,,,,,,,,,,,,,,,
;:::;::;::;::::::::;:::::::::::::,,,,,,,:,,,:::,,::,,,,,,,,,,,,,,,,,,,
;:+*S+??*:;::::::::;;::::::::::::,,,,,,,::,,:::,,::,,,,,,,,,,,,.,,,,,,
;:+%S+S?%:;::::::::;;:::::::::::,,,,,,,::,,,::,,,::,,,,,,,,,,,,.,,,,,,
;::;*;?;::;::::::::;;:::::::::::,,,,,,,::,,,::,,,::,,,,,,,,,,,..,,,,,,
;::::;;;;;;::::::::;;:::::::::::,,:,,,,::,,,::,,,:,,,,,,,,.,,,..,,,,,,

:::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;:::::::::::::::::::::::::::::::
;;:::;::::;;;;;;;;;;;;;;++++++++++++++;;;;;;;;;;;;;:;:::::::::::::::::
;;;;;;;;;;;;;;;;;;;+++;;;++********????+++**+::;;;;:::::::::::::::::::
;:::;;;;;;;;;;;;;;;;;;;;;+++++++++++++++++;;:;;:::;;::::::::::::::::::
;:::;;;;;;;;;;;;;;;;;;;;++;+++++++++++++++;:;++;;;::::::::::::::::::::
:::::;:;;;;;;;;;;;;;:;;++;++++++++++++++++;::;;;:::::::::::::::::::,,,
:::::;::::;::;;;;;;:::;;;;;++++;;+++++*++;;:::;:::::::::::::::,::,::,,
:::;:::::::::::;;;;;;:;;;;;;;;++++***+++++++;:::::::::::,,,,,,,,,,,,,,
:::::::::::::::::;;;;;;;;;;;;;+++++++++**+**++;;:::::::,,:,,,,,,,,,,,,
:::::::::::::::::;;;;;;++;;;;;;;+++++++++++***+;;;;;;::,,::,,,,,,,,,,,
::::::::::::::::;;;;;;;;;;;;;;;;;+++;;;;;;++**;::;;;;;;:,,,,,,,,,,,,,,
:::::::::::;;;;;;;;;;;;;;;;;;;;;;+++++++++++*+;;;:;::::;;:;;++;::::;;;
;;;;;;+++++++*+;;;;;;;;;;;;;;;;;;;;;+++++++**;;;;;;;;;;;;*+;;;;::;::::
++++++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;++++**+++++;;;;;;;++;:::,:::,,,
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;+*???*??+;;;;+;:::,,:,,::
;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;:;;;+;;:::;;;;;+???????;;;;++::,,,,::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;+;;;;;;;;;;+**????*;;;+;:,,,,,,:::
;;;;;;;;;:::::;;;;;;;;;;;;;;;;::;;;;;;++;;;;;++++*?????*;;+;:,,,,,,::,
;;;;;;;;:::::;;;;;;;;;;;;;;;;;::::::::;;;;;;;+++*??????*+;;:,,,,,,,::,
;;;;;:;::;:::;;;;;;;;;++++;;;:::::::::::;;;;:;;;???????*+*;:,,,,,,,::,
;;;;;::::;::;;;;++++++++++;;;:::::::::::;;;::;;+????????*?;:,,,,,,,,:,
;;;;;;:;;:::;++++++++++;;;;:::,:::::::::::::::;+?*???????+::,,,,,,,,,,
;;;;;;;;;;;;;++++*?**+;;;;:::::::::::::::::::::;**???????*;:,,,,,,,,,,
;;;;;;;;;;;;;+++*%????**+;:,,,:::::::::::::::::;;*???**????*+:,,,,,,,,
;;;;;;;;;;;;;;;++%*****???*++;;:::::::::::,:::::;+??????????**:,,,,,,,
:::::::;;;;;;;;;;********??????*+;::::::::,::::::+??????**+++;,,,,,,,,
:::::::;::::;;;::;**+++*******????*+;:::::,::::::+????*+++;;:,,,,,,,,,
:::::::::::::::::::;;+++**********???*++;:::::::;????*+;;:::,,,,,,,,,,
:::::::::::::;;;;;++**;;;;+++++++*****?????*+:,,*???*+;:::,,,,,,,..,,,
::::::::::::::++++****:::;;;;;++++++***?????%?;:?***+;;;;:::,,,,,,.,,.
::::::::::::::;*++***?*;+++;,,,::;++++**???%S%*++++;;:++;::;:,,,,,..,.
::::::::::::::;******??*****:,,,,,,:;++**???*+++;;+;::++;:;;;:,.,,..,.
:::::::::::::::*??****+++++*+,,,,,,,,,::;++++++++;;:,:++;::::,,,.,....
:::::::::::::;;;;;;+++++++++*+:,,,,,,,,,::::;;;;:;;:,;*;:,,,,,........
:::::::::::;;;;;;;;::;++++++*;,,,,,,,,,,:,,,::;;;++;;*+:,,,,,..,,.....
::::::::::;;;;;;;;::::::;+***:,,,,,,,,,,,,,,:,:;:++;++::,,,,,.,.,.....
::::::::::;;;;;;;;:::::::;+*+:,,,,,,,,,,,,,,,,,,,:;:::,:,,,,,.,,,.....
:::::::::;:::::::::::::::,:;;,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,....
::::::::::::::::::::::::,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,....
:::::::::::::,,,,,,,,::::,,:,,,,,,,,,,,,,,,,,,,,,::,,,,::,,,,,,,,,....
::::::::::::::,,,,,,,,,,,,::,,,,,,,,,,,,,,,,,,:,,::,,,,::,,,,,,,,,....
::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,::,,,,::,,,,,,,,,....
:::::::::::::::::::,,,,,,,:,,,,,,,,,,,,,,,,,,::,,,:,,,,::,,;*;,,,,,...
:::::::::::::::::::::,,,:::,,,,,,,,,,,,,::,,,::,,,:,,,,::,,;%+,,,,,...
:::::::::::::::::::::,,,::::,,,,,,,,,,,,::,,,::,,,::,,,::,,:+:,,,,,...

6. Come into Cow Pose, supporting the torso on the hands and knees. (a) Inhale, lifting the head up and back and raising the right leg as high as possible keeping the knees straight. (b) Exhale, bring the chin down to touch the chest and drawing the right knee toward the chest to touch the head. Then inhale backup intothe original position. Continue rhythmically with a powerful breath for 1-3 minutes. Then inhale. Exhale and repeat the exercise on the oppositeside. Continue for 1-3 minutes. Then inhale. Exhale and relax. This exercise balances the leg and abdominal muscles and helps tomaintain sexual potency.

*********?**????*?******?**+++++++++++++++*****++++++*****************
**?*****++++++++++++++;++++;;;;;;;;;;;;;;;+++++;;;;+++++++;;;;;;;;;;;;
*******+;;;;;;;;;;;;;;;;;;;;;;;;++++++++++++++++++++++++++++++;;;;;:::
??******+;;;;;;;;;;;;;;;++;;;++++++++++++++++++;+++;+;;+??*+;;;;;:::::
%%??******+;;;;;;;;;+++++++++++++*****+;;;+++++++++;;+++??*;;;;;::::::
?%%%?????*+;;;;;++****++++++++++++++****;;+++;;;+++++++*???+;;;;;;::::
???%??????*++;;;;;;+*?*+++++++++++++*++**;++;;;;;;;;;;;*???*::::::::::
????%%??********++;;;+++++++++++++++++***+;;;;+++;;;;;:*%???;;;:::::::
++**++++++++++++++++++++++++++****++****?*;+++++++++;;;*%???+;;;::::,:
++*+;+++++++++++++++++++++++**************++++++++++;;:+%???;:::,,,,,,
++++++++++++++++++++++++++++++++********+*++++++++++++++????;::,,,,:,,
+++;+++++++++++++++;+++++++++**********++++++;;;;+++++++*???+::,,,,,,,
++;++;;+++;;;;++++;;;+++++*****+++++++++;;;;;:;;;;;+++++**+++;,,,,,,,,
++;+;;;++++;;++++;;++++++*++++++++++++;;;;;;;:;;;;;;;;++*++++;,,,,,,,,
+;++;;+;;+*++++++++*+++;+++;;;;;;;;;;;;;;::::::::;;;;;+++++;;;:,,,,,,,
+;+;;+;;++++++++++++;+;;;+;;;;;;++;;;;:::::;::::::::::;;;;;::+**:,,,,,
+++;;;;;++*++;;++;;;;;;;;;;;;;;;;;;:::::;::;:::::::::::::::;*????**+,,
++?*****??*;;;;;;;;;;;;:;;;;;;;;;;;::::::::;::::::::::::::;++*+++***;,
+;+******+;;;;;;;;;;;;;::;;;;:;;;;:::::::;:;::::::::::::::+++++;::+*:,
+;;;;;;;++;;;;;;;;;;;;;:;;;;::;;;;::::;:;:;;:::::::::::::;++;;;:::,;,,
;;;;;;;;;;;;;;;;;;;;;;;:;;;;:;;;;;::::;:;;;;;:::::::::::::++;;:,,,,,,,
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::;;;;;;;::::::::::,:,:::::,,,,,,,
;;+;+;;;;;;;;;:;;;;;;;;;;;;;;;;;;;;::;;;;;;;;;:::::::::,:,,:,,,,,,,,,,
;*S?S+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;;;;;::::::::::::,,:,,,,,,,,,,
;+*;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;;;;;::::::::::::,,:,,,,,,,,,,

7.Deeply relax.

:::::::::::::::::::::::::;;;;;;;;;;;;;::::::::::;;;;;;;:;;+++++++;;:::
:::::::::::::::::;;;;;;;+++++++++++++++;;;;;;;;;;;;;;;;;***+++;;;;::::
::;++;;++;;;;;;;;++++**?%%????????*++++***+;;;;;;;;;;;;+??+:::::::::::
:::;+*++*?***************??????%%*++;;;+++++;;++++++;++*??*:::::::::,,
:::::;;++******++;;;;+++++**???%*++;;;;++;;;;;+++++*??????*:::,:::::::
::::::::+***+;;;;;;;;;++++*+**?**++++;;+++++;;:::::*%*;???+:::,,,,,,,:
*+;;:::::;;;:::::::::::;;;+***+**+**++;+;+++++;::::?%**??*+:,:::;::,::
;;;;;;;;;;;;;;;;;;;;;;;;;++**;*???***+;;;++++++++;+?%???**+;+++++;::;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*??%%?***++;;;;+++++;+*????*+;;;::::,:::
;;;;;;;;;;;;;;;;;;;;::::;;;;;;*????******+++++;++++++*??**++;;::::,,::
;;;;;;;;;;;;;;;;;;;;:::;;;;;;:+****+++++++++;+;;++??*???*+++;;:::,,,,:
;;;;;;;:;;;;;;;;;;;;;::;;;;;;:;***++++++++;;;+++++S%????*+;;;:::,,,,,:
;;;;;:::;;;;;;;;;;;;;:::;;;;;::+***++++*+;;++++;;?S%?***+;;:::,:,,,,,:
;;;;::::;;;;;;;;;;;;;:::::::::::++++++++;+++;;+**%S%*+++;:::,,,:,,,,,,
;;;:::::;;;::::::::::::::::::::::::;;;;;;+;++*+*++?*;+++;;::,,,,,,,,,,
;;::::::;;:::::::::::::::::::::::::;;+++****+;+++*+;;;;;;;::,,,,,,,,,,
;;::::::::::::::::::::::::::::,::::::;;;+++++;;;+;+;;;:::,::,,,,,,,,,,
;:::::::::::::::::::::::::::::::::::::::::;;;;;;;;;;;:::,,::,,,,,,,,,,
::::::::::::::::::::::::::::::::::,::::::::::::::::::::,,,::,,,,,,,,.,
:::::::::::::::::::::::::::::::::::::::::::::::::,::,,,,,,::,,,,,,,,.,
::::::::::::::::::::::::::::,:,::,::,::::::::,,,,,,,,,,,,,::,,,,,,,,.,
:;++++:::::::::::::::::::::,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,,,,,
:;%?%?;::::::::::::::::::::,,,,:,,,,,,,,,,,,,,,,,,,,,,,::,:::,,,,,,,,,
::;;;:::::::::::::::::::::::,,::,,,,,,,,,,,,,,,,,,,,,:,::,:::,,,,,,,,,

Yogi Bhajan • from Keeping Up with Kundalini Yoga

The Teachings of Yogi Bhajan ©2008

Page 238

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Polarity Balance p.1 of 2

****+::,,,,,,,,,,::::::::::::::::::;;;;;;;;;::::::::::::::::::::::;+**
?***;:,,,,,,,,,::::::::::::::::::::;+*+++**+;;:::::::::::::::::::::;+?
%??**;:,,,,,,,,,,:::,::::::::::::::;;+;;;:::;;;;;:::::::::::::::::;*??
%%%???*+;;;::,,,,,:::::::::::::::::;;;;;:::::::::::::;;;:;;;++;++*?%%%
**+++******+;:::::;++;;;;:::;;++*+++;+;;::::;;;;;;+*??*+;;;+*+;;;;++**
::::;;;;;;;;;;;;;;;;;;;;;;;;+++;;++;;;;;;::::::;;;;++++;;;;;::;;;:;;:;
;;;;;;;;;;;;;;;::::::::;;;:::;;;;;;:::;;;;:::::;;;;;;;;;;;;;;:::;;::;;
;;;;:::::::::::::::::::::::::::;;:::::;;;;::;;;;;;;;;;;;;;;;::;+;;:;?+
;:::::::::::::::::::::::::::::::::::;+;:,:::;;;;;;;;;;;;;;;;;;:;;;+?*;
::::::::::::,:::::::::::::::::::;;::++;:,:::;;;;;;;;;;;;;;:::;:;++++;:
;::::::::::::::::::::::::::::::;;;:;;;;:,::;;;;;;;;;;;::::::;:::::::::
:::::::::::::::::::::::::::::::;;;;+;;;:,:;+::;;;:::::,,,::::,,:::::::
::::::::::,:::::::::::::::::::;;;;++;;;:,;*+;;;;::::::,,,:,,,:::::::::
:::::::::,:::::::::::::::::::;;;;;;;::;:,;++++;:::::,,,,,,,,::::::::::
:::::::::::::::::::::::::::::;;:;+;::::::+*?**;::,,,,,,,,,,,,:::::::::
:::::::::::::::::::::::::::::::;+;;::::::**+;+:,,,,,,,,,,,,,,,,:::::::
:::::::::::::::::::::::::::::;++;;::::,:**;;:,,,,,:,,,,,,,,,,,,,,:::::
:::::::::::::::::::::::::::;;+;:::,,,:+*+;,,,,,,,,:,,,,,,,,,,,,,::::::
::::::::::::::::::::::::::;;::,,,,:;+**;:,,,,,,,,,:,,,,,,,,,,,,,,:::::
::::::::::::::::::::::::;;::,,,,:+***;;:,,,,,,,,,,:,,,,,,,,,,,,:::::::
::::::::::::::;:::::::::::,,,,:;*?*+;:,,,,,,,,,,,,:,,,,,,,,,,,::::::::
:::::::::::::;;;;:;;::;;+:,,:;;+**;:,,,,,,,,,,,,,,:,,,,,,,,,,,::::::::
;;;;;;;;;+++++++++***+++?;::;;:::::,,,,,,,:,,,,,,,:,,,,,,,,,,,::::::::
::::;;;;;;;;;;;;;;;;;;;;**;::::,,,,,,,,,,,:,,,,,,,:,,,,,,:,,,,::::::::
:::::::::::::::::::,:::+*+;:,,,,,,,,,,,,,,:,:,,,,,:,,,,,,:,:::::::::::
::::::::::::::::::::*+**+*;,,:,,,,,,,,,,,:::::,:,::,,:::::::::::::::::
:::::;:::::::::::::+*+;;;;;:::,,,,,,,,,:,:::::::::::::::::::::::::::::
::;;;;;;;;;;:::::::;*:::::::::,:,,:,,,::::::::::::::::::::::::::::::::
:::?;;;;;;;;::::::::;:::,,,:::::,,:,,,::::::::::::::::::::::::::::::::
;;;*;::::::::::::::::::,,:;;::::::::::::::::::::::::::::::::::::::::::
;;;:;:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

1. Stand up. Balance on the right foot. Extend and stretch the right arm forward and up parallel to the ground, palm down. Left foot lifted back and up 45 degrees and extended straight. Extend through the core of the body. Hold steady 2 minutes. Then switch arms and legs and repeat for 2 minutes. Balance is the basis of health.

2. Stand straight. Spread legs as wide as possible. Extend arms straight out to the sides, parallel to ground, palms down, wrists straight. Squat down so legs form 60-degree angle, about 1/4 way down. Inhale up, exhale down. Continue for 5 minutes. This exercise will put pressure on the hips, spine and the muscles along the back.

;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;::;::::;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;+;;;;;;;;;;:;::;;::::;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;++++++*+**+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;
;;;;;;;;;;;;;;;;;;;;;;;;+++*+++++++++++;;+++???*+;;;;;;;;;;;;::;;;::::
;;;;;;;;;;;;;;;;;;;;;;++++*?++++++;+++++*??*?***++;;;;;;;;;;;;;;;;:::;
;;;;;;;;;;;;;;;;++++;;+;+++?++++;;;;+*????*+++++++;;;;;;;;;;;;;;;;;:::
+;;;;;;;;;+++;;+++++++++++++++;;;;;;+*??**+;+;;;;++;;;;;;;;;;;;;;;;::;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*?*+;;++;;;;;;;;;;;;;;;;;;;;;;;:;
+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;+??+++++;;;;:;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;;;+++++++++;;;;;::;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;+++**+++;;;;;:::::::::::;;;;;;;;;:
;;;;;:;;;:;;;;;;;;;;;;;;;;;;+;;;;;;;;+***++++;;;:::::::::::::::::::::;
;;;;;;;;;;;;;;;;;;;;+++++;;;+;;;;;;;;++**++++;::::;;;:::::::::::::::::
++++++++++++++++**********++++;;;;;;;++**++++;:;:;+++;;;;;;;;;;;;;;+*?
++++++*+************+++;;;;+++;;;;;;;++***+++;::;:;;;;::::;;;;;::;++*+
+++++++++++++++++++;;;;;;;++++;;;;;;;+++**+++;;;:::::::::::::::::;;;;:
+++++++++++++++;+;;;;;;;;;++++;;;;;;;;+++*+++;:;::::::::::::::::;;;;;:
+++++++++++;;;;;;;;;;;;;;;+++++;;;;;;;+++++++;::::::::::::::::::;;;;::
+;;;;;;;;;;;;;;;;;;;;;::;;++++++;;++::++*++++;::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;::;+++++++;;++;:+***++++;:::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;:::;;;++;;;;;;;;;+****++;;:::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;:::;++++++;;;;;::+****+++;:::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;:::;++++++;;;+;;:;*****++;::::,,,,:::::::,:::::::
;;;;;;;;;;;;;;;;;;;;:::;;;++++;;;;;;;;+*****++;;::,,,,,,,,,:::,:::::::
;;;;;;;;;;;;;;;;;;;;:::;;;;+++;;;;;;;;**++***+;:;;:,,,,,,,,::,,:::::::
;;;;;;;;;;;;;;;;;;;;;:::;;;;;;::::;;:;**++***+;;++:,,,,,,,,,:,,:::::::
;;;;;;;;;;;;;;;;;;;;::::;;;;:::::::::;***++;+++;;::,,,,,,,,,,,,:::::::
;;;;;;;;;;;;;;;;;;;;::::;;;;:::::,,,::;++;:,:;;;:::,,,,,,,,,,,,,:::,,:
;;;;;;;;;;;;;;;;;;;:::::;;;;::::,,,,::;;;;::;;;::::,,,,,,,,,,,,,:::,,:
;;;;;;;;;;;;;;;;;;;:::::+;;;:::::::::;;;:;::;;;;::::::::,,,,,,,,::,,,,
;;;;:;;;;;;;;;;;;;:::::;+;;:::::::::;;::::::;;;:::,,,,,:,,,,,,,,::,,,,
;;;;;;;;;;;;;;;;;;:::::;+;;:::,,,,,,,,,::::;;;;::,,,,,,,,,,,,,,,::,,,,
;;;::::::::::;;;:::::::;+;::::,,,,,,,::::::;;;:::,,,,,,,,,,,,,,,,:,,,,
;;:::::::::::::::::::::;+::::,,,,,,,::::::;;;::,,,,,,,,,,,,,,,,,,:,,,,
::::::::::::::::::::::;+;::,:,,,,,,:;::::::;:::,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::;+;:::::::,,,;:::::;::::::,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::;+;::;:::,,,:::::;;;:::::,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::;+;::::,,,,:;::;;+;;:::::,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::;+:::::,,,::;::;;;;;;:::,,,,,,,,,,,,,,,,,,,:,,,,
::::::::::::::::::::::;+:::::,,,:;;::;:::::,::,,,,,:,,,,,,,,,,,,,:,,,,
::::::::::::::::::::::;+:,:::,,,:;;::::::::,::,,,,,,,,,,,,,,,,,,,:,,,,
:::::::::::::::::::::::;:,::::,,:;;::::::::::,,,,,,,,,,,,,,,,,,,::,,,,
:::::::::::::::::::::::::,:::::,:;;:,:::::;:,,,,,,,,,,,,,,,,,,,,::,,,,
:::::::::::::::::::::::::,::;::::;;::;;;;;;:,,,,,,,,,,,,,,,,,,,,::,,,,
::::::::::::::::::::::::::++*+++;;;::;;;;;;:,,::;;:,,,,,,,,,,,,,::,,,,
:::::::::::::::::::::::;+*?*++***;;:::::::::::++++++::,,,,,,,,,,,:,,,,
:::::::::::::::::::::;********+*++;::,:::::,,;+++++++;;;:,,,,,,,,:,,,,
:::::::::::::::::::;+**+*++******;;::::;;::,,;+++++;;;;++:,,,,,,,:,,,,
::::::::::::::::::;++++++*+*++;;;;:::::;:::,,,::;;;;;;++;;:,,,,,,::,,,
;;;;::::::::::::+*+++++;;;;;;;;;;;:::::::::,,,,,,,,::;*+;;;;:,,,:::,,,
;;;;::::::::::+**+++++:::::;;;;;;;::::::,:,,,,,,,,,,,,:++;;;;:,,:::,,,
;;;;::::::::;**+++++;::::::;;;;;;::,::::::,,,,,,,,,,,,,:+++;;;:,,::,,,
;;;;;;:::::+**+++*+::::::;;;;;;;;::::::::::,,,,,,,,,,,,,:+*+;;+:,::,,:
;;;;;;;;:;+**+++*+::::::;;;;;;;;::::::;;:::,,,,,,,,,,,,,,:**+;;;:::,::
;;;;;;;:;+**+++*+;;;;::;;;;;;;;;::::::::::,,,,,,,,,,,,,,,,;**+;;;::,,:
;;;;;;;;+**+++*;;;;;;;;;;;;;;;:;:::,::::,,,,,,,,,,,,,,,,,,,;?*;;;;:,,:
;;;;;;;;+*+++*?;;;;;;;;;;;;;;::::,:::;;:::,,,,,,,,,,,::,,,,,*?+;;;:,,:
;;;;;;;;;**+**??+;;;;;;;;;;;;:::,,,:::::::,,,,,,,,,,,,:,,,:+??+;;;:,::
;;;;;;;;;;******??+;;;;:;;;::::,,,,::::::,,,,,,,,,,,,,,::;**++;;;:,,,:
;;;;;;;;;;;+*****??*?*;;;;:::,,,,,:::::::,,,,..,.,,,:;++**+;;;;;::,,,:
;;;;;;;;;;;;+**+;;+*****;::::,,,,,:::::::,,,,....,;;:++++;;:;;;:,:,,,:
;;;;;;;;;;;;;;+;;;;;+***;;::::,,,,:::::::,,,,,,..,::;;:;::,:;::,,::,,:
;;;;;;;;;;;:::;+;;;;++++;;::::,,,,::::;::,,,,,,,,,,,;:::,,:::,,,,::,,:
;;;;;;;;;:::::::;;;;;;;;;;::::,,,,:::;+;:,,,,,,,,,,,::::,,,:,,,,,:,,::
;;;;;;:::::::::::;;;;;::;;:::::,;;;;;++;;:,,,,,,,,:,,,,,,,,,,,,,,:,:::
;;;::::::::::::::::;;;:::::::::;*+++;;++;;;,,,,,:::,,,,,,,,,,,,,,:,,::
;;;;:::::::::::::::::;::::::;:;*++++;+;;+;+;,,,,:::,,,,,,,,,,,,,::::::
;;;;:::::::::::::::::::::::;;;+**+*+++++++;;:,:::::::::,,,,::,,:::::::
;;;;::::::::::::::::::::::::::;+******+++;;;::::::::::::,,,:::::::::::
;;;;;:::::::::::::::::::::::::::+????*+++;::::::::::::::::::::::::::::
;;;;;;:::::::::::::::::::::::::::????*+++;::::::::::::::::::::::::::::
;;;;;;::::::::::::::::::::::::::+??**++++;::::::::::::::::::::::::::::
;;;;;:;;:::::::::::::::::::::::;*????**++;::::::::::::::::::::::::::::
;;;;;;;;:::::::::::::::::::::::+***?***++;;:::::::::::::::::::::::::::
;;;;;;;;;::::::::::::::::::::;+****?*+++;;;:::::::::::::::::::::::::::
;;;;;;;;;;;;::::::;:::::::::;++***??*+++;;;:::::::::::::::::::::::::::
;;;;;;;;;;;;;::::;;:;::::::;+++*?%%%*+?%*+;:::::::::::::::::::::::::::
;;;;;;;;;;;;;;:::;;;;:;;;:;++++*?%%?++??*+:,::::::::::::::::::::::::::
;;;;;+**+;;;;;;;;;;;;;;;;:;++;+;+?**+++++:,,,,,:::::::::::::::::::::::
;;;;;*%%#%;;;;;;;;;;;;;;;:;+++;;;;+**+;:,,,,,,,::::::::::::::::::::::;
;;;;;;++##;;;;;;;;;;;;;;;;;;+;;;;;;;;::,,,,,,,::::;;;;:::::::::;::::;;
;;;;;;##%+;;;;;;;;;;;;;;;;;;++;;;;;;;:,,,,,,,::;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;?%%?;;;;;;;;;;;;;;;;;;;;+;;;;;;:::,,,,::;;;;;;;;;;;;;;;;;;;;;;;;
+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;
++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::;:::::::::::::::::;;::::::::::::::::::::::::::
::::::::::::::::::::::::::;:::::::;;:::::::;;::::::::::::::::::;;;::::
:::::::;;+++;;::::::::::::::::::::::::::::::::::::::::;:::::;;++++;:::
::::::::;;++++++;;;;;::::::::::::::::::::::::::::::;;++++;;+**+++;;:::
::::::::::;+*+***++++;;;;:::::::::::::::::::::;;;+++++++***?*++;;:::::
:::::::::;;*?+;;;;;;;;;;;;;:::::::::::::::::;;;;+++;;;::;:;;+;::::::::
::::::::;;;+?*::;;;;;;;;;;;;;;;;;::::::;;;;;+;;+;;;::::::::;;:::::::::
::::::;;;;;;;;;;;;:::;;;;;;;;;;;;;;;;;;;;;;;;+;;;:::::::;:::::::::::::
:::::;;;;;;;;;;;:::::::::::;;;;;;;;;;;;;;;;;;;;;;::::;;;::::::::::::::
:::::;;;;;;;;::;;;;;;::::;;;;;+++;;++++++++***+;::;;;;::::;;;;;;+***++
;;;;+++++++++:;;;;;;;;;;+++++*******+++++*****+::;;;:;:::;;;;;;+*?**++
+++++++++++++;;;;;;;;;;;+++++++++++;;;;;;;;;;;;:;;;;;;;::;;;:;++;;;;;;
++++;;;;;;++;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;::;::;;;;;;;;;:
;;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;:::::::;;;;::;;::
;;;;;;;;;;;;;;;;:;:;;;;;;;;;;;;;;;;;::::;;;;;;;;;;;;::::::::;;;::;;:::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::;;;;;;;;;::::::::::;;:::;;:::
;;;;;;;;;;;;;;;;;:;;;;:;;;;;;;;;;::::::::;;;+;;+;;:::::::::;;;:::;::::
;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;:::;;;;;:;+++++;;::;::::::::;::::;::::
;;;;;;;;;;;;;;;;;;::;;;;:::::::::::;;++;;++;:;;;::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;:::::::::::;:;;+++;;+;:::;:::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;:;;;:;;:::::;;::;;;;;;;;+;::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;:;;;::::::::;::;;:::::::;;::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;::::::;:::;:::::::::;::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;:::::;;::;;::::::::::::::::::::::::::::::::::::
:;;;;;;;;;;;;;;;;;;;;;;:::::;;:;;:::;;;;::::::::::::::::::::::::::::::
::;::;;;;;;;;;;;;;;;;;;;:::;;;:;;::;++++;:::::::::::::::::::::::::::::
::;::::::::::;;;;;;;;;;;:::;;;:;:::;;;+;;;::::::::::::::::::::::::::::
::::::::::::::;;;;;;;;;;::;;;:::::;;;;;;;;::::::::::::::::::::::::::::
::::::::::::::;;;;;;;;;;:;;;:::::;;:;;++;;;:::::::::::::::::::::::::::
:::::::::::::::::;;;;;;;;;::;;::;;;;++++++;;;:::::::::::::::::::::::::
::::::::::::::::::;;;;;;;;::;;::;;;;;+++++;;:::::::::,::::::::::::::::
::::::::::::::::::::::;;;;;:;;:;;;;;++++++;:::::::::::,,::::::::::::::
::::::::::::::::::::::::::;;;;;;;;;;;+++++;::::::,::::::::::::::::::::
:::::::::::::::::::::::::::::;;;;;;;;+++++;::::::,:::::,::::::::::::::
:::::::::::::::::::::::::::::;;;;;;;;++++++;:::::::::,:,::::::::::::::
::::::::::::::::::::::::::::::;;;;;;;;;;;;;;::::::::,,,,::::::::::::::
::::::::::::::::::::::::::::::;;;;;;;;+++++;:::::::,,:::::::::::::::::
:::;;;;;;;;:::::::::::::::::::;;;;;::;+;+;;;::::::::::::::::::::::::::
;;;;;;;;;;;;::::::::::::::::::;;;:::::;;;;;:::,,::::::::::::::::::::::
;;;;;;;;;;;;::::::::::::::::::;:::::::::::::,,,,,,::::::::::::::::::::
;;;;;;;;;;;;::::::;;::::::::::;::::::::::::,,,,,,:::::::::::::::::::::
;;;;;;;;;;;;;;:::;;;;::::::::;;::::::::::;:,,,,,,:::::::::::::::::::::
;;;;;;;;;;;;;;:;;;;;;;;:::::;;;;:::::;;;+;;:,,,,::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;::::+++;;;;;,,::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;++;;;:::;:;*++++;;+::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;+*++;;;:;:;;;***+++;;::;::::;;;+;::::::::::::::
;;;;;;;;;;;;;;;;;;;;;+*?+;;;;;;++;+*?***++;;;++:;:;;;;++;:::::::::::::
;;;;;;;;;;;;;;;;::;+**++;;++++;;:;*%%***+++**+;;+;;++;;+++;:::::::::::
;;;;;;;;;;;;;;;::;+*+++**??*++**??????+**++??*+;;;++***+++++;:::::::::
;;;;;;;;;;;;;:::;+++++++**+***?*****?*;+*+;+*+++++++**??**++;;;:::::::
;;;;;;;;;;;;;::;;;;;;;;;++++++;;;;+??+;++;;;;;;;;;+++++++;;;;;::::::::
;;;;;;;;;;;::::::;;;;;;;;;;::::::;*%?+*??;;::::::::::;;;;;;;::::::::::
;;;;;;;;;;;::::::::::::::::::::;;;+*+++++;:,,:::::::::::::::::::::::::
;;;;;;;;;;;::::::::::::::::::::;;;;;+;;:,,,,,,::::::::::::::::::::::::
;;;;:+;;;;:::::::::::::::::::::;;;;:;:,,,,,,,,,:::::::::::::::::::::::
;;;*?S?::::::::::::::::::::::::;;;;;;:,,,,,,,,,:::::::::::::::::::::::
;;;+%%*:::::::::::::::::::::::::;;::::,,,,,,,,::::::::::::::::::::::::
;;;:;%+::::::::::::::::::::::::::::::::,,,,,::::::::::::::::::::::::::
;;;;::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

3. Keep standing and begin to march in place. With the palms flat and facing eachother (fingers together and thumbs pointing up), and the elbows bent, move the arms back and forth with a precise and controlled movement. The left arm should move forward as the right knee comes up. Continue alternating sides. For the final minute, increase the pace, moving powerfully. 5 minutes.

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::,
:::::::::;++;;;+;:::::::::::::::,::::::::::::::::::::::::;;;;++;;+++::
:::::::::;+;;;;;;;;:::::::::::::,::::::::::::::::::::;;+;;;;;++;;++;::
::::::::;+;;;::::;;++;;;::::::::::::::::::::::::::;;;;;;;::::::::;;:::
::::::::+++:::::::::;;;;;;;;::::::::::::::::::;;;;;;;;::::::::::::;:::
::::::::::;::::::::::::;;;;;;;;;;;;;;::::;;;;;;;;;;;;:::::::::::,,::::
:::::::::::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::,:::::
::::::::::::,:::::::::::::::::::;;;;;;;;;;;;;;;;;;;:::;;::::::::::::::
:::;;;;;:::::,:::::::::::::::;;;;;;;;;;;;;;;;;;+++::;;;;::::::::::::::
;;;;+;;;;;;;;::;;;:::::::;+++++**++++++;;;++++***+:;;;;;::::::::;;;;;;
++++++;;;;+;;::;;;:::::::;++++++++++;;;;;;;;;;;;;;;;;;;:::::::::;;;::;
;;;;;;;;;;;;;;:;;;:::::::::;;;;;;;;;;:::::::;;::;;;;;;::::::::::::::;;
;;;;;;;;;;;;;;;;::;;;;;;;:::;;;;;;;;::::::::::::;;;;;;::::::::::::::;;
;;;;;;;;;;;;;;;;:;;::;;;;;;::;;;;;;:::::::::::::;;;;;;:::::::::::::;;;
;;;;;;;;;;;;;;;;::;;;;::;::::;;;;;::::::::::::::;;;;::::::::::::::::::
;;;;;;;;;;;;;;;;;:;;;:::;;;;;:;;;:::::::::::::::;;;;::::::::::::::::::
;;;;;;;;;;;;;;;;;;:;::;;;;;;;:;;;::::::::::::::;;;;;;:::::::::::::::::
;;;;;;;;:;;;;;;;;;;;:;;;;;;;::::::::::::::::::;;;;;;::::::::::::::::::
;;;;;;;::;;;;;;;;;;:;;;;:::::::::::::::::::::;;;;;::::::::::::::::::::
;;;;;;:::::;;;;;;;;:;;;;;;;;;;;:::::::::::::;;;;;;;:::::::::::::::::::
::;;;;::::::;;;;;;;;:;;;;;;;;;;:;::::::::::;++;;;;::::::::::::::,:::::
:::;;:::::::;;;;;;;;;;;;;;;;;;;;;;::::::::;;;;;;;;;:::::::::::::,:::::
:::;;::::::::;;;;:;:;;;:::::::::::::::;;;;;:,,,:::::::::,,::,:::,:::::
::::::::::::::::::;:;;:::::::::::::::;;;;;;;:::::::,,,,,,,:,,,:,,:::::
::::::::::::::::::;;;;;;:::::::::::;:;;;;;;;:::::::::,,,,,,,,,,,,:::::
:::::::::::::::::::;:;;;:::::::::::::;;;;;;;::::::::::::,,,,,,,,,:::::
:::::::::::::::::::::::::::::::::::::;;;;:::::::::,,:,,:,,,,,,,,,:::::
::::::::::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,,,,,,,:::::
:::::::::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,,,,,,,,,::::
::::::::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,::::
::::::::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,::,,
::::::::::::::::::::::::::::::::::::::;;;;::::,,,,,,,,,,,,,,,,,,,,::,,
::::::::::::::::::::::::::::::::::::::;;;;;;::,,,,,,,,,,,,,,,,,,,,::::
::::::::::::::::::::::::::::::::,::::;;;;:::,:,,,,,,,,,,,,,,,,,,,,,:::
::::::::::::::::::::::::::::::,:,:::::::::::,,,,,,,,,,,,,,,,,,,,,,,,:,
:::::::::::::::::::::::::::::::::::::::,:,,,,,,,,,,,,,,,,,,,,,,,,,,,:,
:::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,:,
::::::::::::::::::::::::::::::::::::::::;:;:,,,,,,,,,,,,,,,,,,,,,,,,:,
:::::::::::::::::::::::::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,::
:::::::::::::::::::::::::::::::::,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,:::
:::::::::::::::::::::::::::::::::,,,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,::
:::::::::::::::::::::::::::::::::,,,,:::::,,,,,,,,,,,,,,,,,,,,,,,,,,::
:::::::::::::::::::::::::::::::::,,,,:::::,,,,,,,,,,,,,,,,,,,,,,,,,,::
:::::::::::::::::::::::::::::::::,,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,,::
::::::::::::::::::::::::::::;::::,,,:::::::,,,,,,,,,,,,,,,,,,,,,,,,:::
::::::::::::::::::::::::::::;::::,,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,:::
::::::::::::::::::::::::::::;::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,:::
::::::::::::::::::::::::::::;;:::,,,::::,:,,,,,,,,,,,,,,,,,,,,,,,,,:::
:::::::::;::::::::::::::::::;;:::,,:;;;;;;:,,,,,,,,,,,,,,,,,,,,,,,,:::
:::::::;;;;:::::::::::::::::::::,,,:::::::,,,,,,,,,,,,,,,,,,,,,,,,,:::
:::::::;;;;;:::::::::::::::::::,,,,,:::::,,..,,,,,,,,,,,,,,,,,,,,,,:::
:::::::;;;;;;;::;;;;;;:::::;::,,,,,,:::::,,,..,,,,,::,,,,,,,,,,,,,,:::
:::::;;;;;;;;:::;;;;;;;:::;;::::,,::::::::,,,,,,,,,::,,,,,,,,,:,,,,:::
:::;;;;;;;;;;;;;;;;;;;;;::;;;:::::::;;;;;:,,,,,,:,,::,,,,,,,,,::,,,:::
:;;;;;;;;;;;;;;;;;;;;;;;:;;;;;::::::;++;;:,:,,:::,:::,,,,,,,,,,,,,,:::
;;;;;;;;;;;;;;;;;;;;;;;;:;;:;;::::;*+++;++:::::::,,::,,,,,,,,,,,,,,:::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;*?++++++;;:::::;:::,,,,,,,,,,,,,::::
;;;;;;;;;;;;;;;;;;;;;;;:;++;;;;++;+**++++;;++;;:;;;::,,,,,,,,,,,,,,:::
;;;;;;;;;;;;;;;;;;;;;;;:;*+;;;*+::+*+++;;;::+*;;++++:,,,,,,,,:::::::::
;;;;;;;;;;;;;;;;;;;;;;;:++++++*;:++**++++;;::+*++;;;:,,,,,,,,:::::::::
;;;;;;;;;;;;;;;;;;;;;;;:++;;+*+::+++*+;++;;::;**+;;;:::::,,,,:::::::::
;;;;;;;;;;;;;;;;;;;;;;::++;;;*+;++++*+;+;;;;:;*++;;;::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;::;+;;;+*+;+*??++*?+;::+*++;;;::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;:;++;;+?+;;**+;;+++:,:;*+;;;;::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;:::;++;;+*;;;;;;;;;::,,,:++;;;;::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;:::;++;;*+;;;:::;:,,,,,,:+++;;;::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;::::++;;+*;;;:::::,,,,,,;*+;;;:::::::::::::::::::
;;;;;;;;;;;;;;;;;::::::::;++;;**;;:::::,,,,,:**;;;;:::::::::::::::::::
;;;;;;;;;;;;;;;;;:::::::::;++;;++;;:::::::::;++;;;::::::::::::::::::::
;;;;;;;;;;;;;;;;;::::::::::;++;;;;::::::::::++;;;:::::::::::::::::::::
;;;;;;;;;;;;;;;;;;::::::::::;++;;;;:::::::;*+;;;::::::::::::::::::::::
;;;;;;;;;;;;;;;;;::::::::::::;++;;;;::::::+*+;;:::::::::::::::::::::::
;;;;;;;;;;;;;;;;;::::::::::::::;+;;;;::::;+;;;;:::::::::::::::::::::::
;;;;;;;;;;;;;;;;::::::::::::::::;++;;;::;+;;;:::::::::::::::::::::::::
;;;;;;;;;;;;;;;;::::::::::::::::::;+;;+++;;:::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;:::::::::::::::::::;+;**;;;:::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;::::::::::::::::::::++++;;::::::::::::::::::::::::::::
;;;;;;;+?%*;;;;;:::::::;::::::::::::;+;+;;::::::::::::::::::::::::::::
;;;;;;;##*@%;;;;;;;;;;;;:::;;::::::::;++;;::::::::::::::::::::::::::::
;;;;;;+@#?#?;;;;;;;;;;;;;;;;;;;::::;:;++;;::::::::::::::::::::::::::::
;;;;;;;*#S*;;;;;;;;;;;;;;;;;;;;;;;;;::;+;:;;:;::::::::::::::::::::::::
;;;;;;;;+?*;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;::;;:::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

:::::::::::::;;;:::::::::::::::::::::::::::::;::::::::::::::::::::::::
:::::::::::::::::;::::::;:::::::;:::::::::::::::::::::::::::::::::::::
:::::::::::::::::;::::::::::::::;:::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::::::::::::::::;::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::;::::::::;;;::::::::::::::::::::::::::
::::::::::::::::::::::::::;**;;;;;;:::;;+*?**;::::::::::::::::::::::::
::::::::::::::::::::::::;;+%?+;;;;;;+++%?**++++;;:;:::::::::::::::::::
::::::::::::::::::::;;;;::;%%;:;;;;;?%+;;::;;;;+++;;;::;::::::::::::::
:::::::::::::::::::;;;::;+*?+:;:;:;+%?;;::::;:;;+++;;;;;;;::::::::::::
:::::::::::::::::;;;;;:::;;+;:;;;::+?*+;::::::::::;;;;;;;;::::::::::::
::::::::::::;;;;;;;;;;::::;;;;;;:::::;;;:::::::::::;;;;;;;::::::::::::
::::::::;;;;;;;;;;;;;;;:;;;;:::::::::::;;:;;;;;;:::;;;;;:;::::::;:::::
:::::;:;;:;;;;;;;;;;;;;;;:::::::::;;;;;;:;;;;;;;::::;::::;::::::::::::
::::::;;;;;;;;;;;;;;;;;;:::::::;;;;;;;;;+;;;;;;:::::::::::::::::::::::
::::::::;;:::;:;;;;;;;;:::::;;;;;;;;;;+*;;;;;:::::::::::::::::::::::::
::::;;:::::::;;;;;;;;;;:::;;;;;;;;;::;*+;;;;::::::::+****+;;;;;;::;:::
;;;;;;;;;;;;;;;;;;;+++;::;;;;;;;;;;::+*+;;;;::::::::+****+++++;;;;;;;;
+++++;;;;+++++++++****;:;;;;;;;;;;;:;**+;;;;;;:::::::;:;;;;;;;;;;;;;;;
++++;;++++++++++++++++;;;;;;;;;;;;:;;**+;;;;:;;;::::::::;::;;;:;:::::;
;;;;;++++++++;++;;;;;;;;;;;;::::;;;;+**+;;;;::;;::::::::::::::::::::::
;;;++;;;;;;;;;;;;;;;;;;;;;;;::::::;;*?*+;;;;;::;::::::::::::::::::::::
;;++;;;;;;;;;;;;;;;;;;;;;;;::;;;;;;;??*+;;;;;;:;;;;:::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*?*++;;;;;;:;;;:::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++**++;;;;;;::;;:::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;::::;;;;;;;***++;;;;;:::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:+**++;;;;;;::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:+**+;;;;;;;;:::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;:;**+++;;;;;;:::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++:;***+++;;;;;:::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++:;***++;;;;;;;::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;+++*;;?***++++++;;::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;+++++++++++*+*;+?**+++;;++;;;;;:::::::::::::::::
;;;;;;;;;;;;;;;;;:::::;;;;;;;;;;;;;++++++;;;:::,,:::::::::::::::::::::
;:;:;;;;;;;;;;;;;:::::::::::::::::;;;;;;;;;;;::::::::::,,:,:::::::::::
;;;;;;;;;;;;;;;;;::::::::::::::;;;;;;;;;;;;;;:::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;:::::::::::::;;;;;;;;;;;;;;;:::::::,:::::::::::::::::
;;;;;;;;;;;;;;;;;;:::::::::::;;;;;;;;;;+;;;;;:::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;::::::::::::::;;;;;;;;;;;;;;:::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;::::::::::::::::;;;;;;;;;:;;:::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;::::::::::::::::;;;;:::::::::::::::::::::::::::::::::
:;;;;;;;;;;;;;;;;::::::::::::::::;;:::::::::::::::::::::,:::::::::::::
:;;:;;;;;;;;;;;;;:::::::::::::::;;;:::::::::::::::::::::,,::::::::::::
:;;:;;;;;;;;;;;;;:::::::::::::::;;;::;:;;:::::::::::::::,,::::::::::::
:;;;;;;;;;;;;;;;::::;;::::::::::;;::::::::::::::::::::::,,::::::::::::
::;;;;;;;;;;:;;;;;::;;:::::::::::;:::::::::::::::::::::,,:::::::::::::
::;;;;;;;;:;;;:;+;::;;:::::::::::;::;;;;;;:;:::::::::::,::::::::::::::
::;;;;;;;;;;;:;+*;::;;;:::::::::::::;;;;+;;;;::::::,::,:::::,:::::::::
;:;;;;;;;;;;;:;+*+::;;::::::::::::::;;;;;;;;;::::::,::,::,;;,,,::,::,,
:::;;;;;;;;;;;;+*+:;:;::::::::::::::;;:;;;:;:::::::,::,:::;;,,,::,::,,
::::;;;;;;;;;;:;++;:;;::::::::::::::;:::::::::::,,::::,:,:;:,,:::,::,,
:::;;:;;::;;;;:;++;:;::::::::::::::::::::::::::::,,:::,::;+;,::,,,,::,
:::;;:;;::;;;;:;+*;:::::::::::::::::::::::::,::::,,,::,,:;+::,:,,,,::,
:::;;:;;;;;;;;:;**+:::::::::::::::::::::::::,,,,::,,,,::;;;,,:,,::,,::
::;;;;;;;;;;;;;;+**;:::::::::::::::::;:;;;::::,,,,,,,,,:;;;:,,:,:::,::
::;;;;;;;;;;;;;+**?;::::::::::::::::;;;;;;;;:::,,,,,,,,++;;:,,:,:::,::
::;;;;;;;;;;;;;+**%+::::::::::::::::;::;;:::::,,,,,,,,;+;;;:,:,,::,,::
::;;;;;;;;;:;;;+**%?:::::::::::::::::::::::::,,,,,,,,:++;;;:,:,,::,,::
::;;;;;;;;;;:;;***?%+::::::::::::::::::::::::,:,,,,,,:*+;;;:,:,,::,,::
;;;;;;;;;;;;:;+*+*?%%;:::::::::::::::::::::::,,,,,,,,:*+;;;:,:,,,:,,::
;;;;;;;;;;;;;;+*+*?%%+::::::::::::::::::::::::,,,,,,,:*+;;;;,,:,::::::
;;;;;;;;;;;;;;++++?%%*:;::::::::::::::::::::,,:,,,,,,:*+;;;;,:::::::::
;;;;;;;;;;;;;;++++??%?;;;:::::::::::::::::::,,,,,,,:,:*+;;;;::::::::::
;;;;;;;;;;;;;;++++??%?;;;;;;::::::::::::::::,,,,,,,:,;*+;;;;::::::::::
;;;;;;;;;;;;;;+++*??%%;;;;;;:::::::::::::::,,:,,,,,::;+++;;:,,::::::::
;;;;;;;;;;;;;;+++*??%%+;;;:::::::::::::::::,,,,,,::::++++;;:,,::::::::
;;;;;;;;;;;;;;;++*??%%+;;;;;;::::::::::::::,,,,:,::,:++++;;:,,::::::::
;;;;;;;;;;;;;;;++**?%%+;;;;;;::::::;::;;;;;::,,:,::,:+++;;;:::::::::::
;;;;;;;;;;;;;;;;+**?%%+;;;;;:::::::::::::::::::::::::*+;;;:,::::::::::
;;;;;;;;;;;;;;;;+***%%+;;;;;:::::::::::::::,:::,:::::*+;;;:,::::::::::
;;;;;;;;;;;;;;;;**+*%S+;;;;;:::::::::;;::::::,:::::::+;;;;::::::::::::
;;;;;;;;;;;;;;;;**+*%S+;;;;::::::::::;;;:;::::,::,:,:+;;;;::::::::::::
;;;;;;;;;;;;;;;+**+*?%;;;:::::::::::::::::::,,,,,,,,:+;:;;::::::::::::
;;;;;;;;;;;;;;+++;;+*?;::::::,,,:::::::::::,,,,,,,,,:;::::::::::::::::
;;;;;;;;;;;;;;;;;;;+*+;:::::,,,,,::::::::::,,,,,,,,,::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;++;:::::,,,,:::::::::::,,,,,,,,,::::::::::::::::::
;;;;;;;;;;;;;;;;;;;+++;::::::,:,,:::::::::,,,,,,,,,,::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;:::::,:,,::::;::::,,,,,,,,,:::::::::::::::::::
;;;;;;;;;;;:;;:;;;;;:;;;;:::::::::;:;;;;;:::,,,,,,::::::::::::::::::::
;;;;;;:::;;:::::;;;::;;;;:::::::::;:;;;;;:,,,,,,,,::::::::::::::::::::
;;;;;;::::::::::;;:::;:;;::::::;;;;;;++;;;::,,,,,:::::::::::::::::::::
;;;;;;:::::::::::;:::::;;::::;++++;;;;+;;;;+;,,::::::::,::::::::::::::
;;;;;;:::::::::::::;:::;;:::;++++++;;;;;;;;;+:,:::::::::::::::::::::::
;;;;;;::::::::::::::::::;;;;+++**+++;;+;;+;;;+;:::::::::::::::::::::::
;;;;;;::::::::::::::::::::::;+**+**++++;;+;;;;;:::::::::::::::::::::::
;;;;;;::::::::::::::::::::::::;+*?***++;;;+;::::::::::::::::::::::::::
;;;;;;:::::::::::::::::::::::::;*?*?*+++;+;:::::::::::::::::::::::::::
;;;;;;;:::::::::::::::::::::::::*????*++++;:::::::::::::::::::::::::::
;;;;;;::::::::::::::::::::::::::*?***+;;;;;:::::::::::::::::::::::::::
;;;;;;:::::::::::::::::::::::::+*****+++;;;;::::::::::::::::::::::::::
;;;;;;::::::::::::::::::::::::;+***?**+++;;;;:::::::::::::::::::::::::
;;;;;;::::::::::::::::::::::::;**++*?+++;;;;;;::::::::::::::::::::::::
;;;;:::::::::::::::::::::::::;+*+++*?+;;;;;;;;::::::::::::::::::::::::
;;;::::::::::::::::::::::::;;;+*++*??+;+++;;;;::::::::::::::::::::::::
;;;;::::::::::::::::::::::;;;;+*?%S%%*+*%%*+;:::::::::::::::::::::::::
;;;;::::;::::::::::::::::;;;;;;+?%%%?+;+??++;:::::::::::::::::::::::::
;;;;:::;;::::::::::::::::;;;;;;;+??*+;;;+++;,:::::::::::::::::::::::::
;;;;:::;;::::::::::::::::;;;;;;;;;;+++;;;;:,,:::::::::::::::::::::::::
;;;;;;;;:::::::::::::::::;;;;;;;;;:;;+;;::,,,,::::::::::::::::::::::::
;;;;;;;;::::::::::::::::::;;;;;;;;::::::,,,,,,,,::::::::::::::::::::::
;;;;;;;;:::::::::::::::::::;;;;;;:::;;:::,,,,,:,::::::::::::::::::::::
;;;;;;;;::::::::::::::::::::;;;;;:::;;:::,,,,:::::::::::::::::::::::::
;;;;;;;:::::::::::::::::::::::;;;;;:::::::::::::::::::::::::::::::::::
;;;;;::::::::::::::::::::::::::;;;;;::::::::::::::::::::::::::::::::::
;;;;;;;;;:::;::;:::;::::::::::::::::::::::::::::::::::::::::::::::::::
;;;;;;;;;::::;;:;;:;::::::::::::::::::::::::::::::::::::::::::::::::::

4. Spread the legs as wide as possible. Place hands, fingers interlaced, behind the neck. Begin to rotate hips in wide circles. The knees stay straight. Allow the entire body to move and rotate. Continue for 3 minutes.

5. Place hands on hips. March by lifting heels and bend knees but keep toes on the ground. Dance on the toes. The hips will move. The calves will receive a pressure. Continue for 3 minutes.

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::;;::::::::::::::::::::::
:::::::::::::::::::::::::::;+;::;;+;;:;+++++;;;;::::::::::::::::::::::
:::::::::::::::::::::::;;;;++;;+*%%+;;;+++;;::;:::::::::::::::::::::::
::::::::::::::::::::::::;;;::::::;**+;::;;;;;;;;;:;;;;;:;:::::::::::::
:::::::::::::::::::::::;;;;;::::::::;;;;;;;;;;;;;;;;;;;;;;::::::::::::
::,:::::::::::::::::::;;;;;;;:;;;;::::;;;;;;;;;;;;;;;;;;;:::::::::::::
::::::::::::::::::::::::;;;;;;;;;;::::::;:::::::::::::::::::::::::::::
:::::::::;;;;;;;;;;:::::::::::;;;;:::::::::::::;;;;+++++++;;;;;;::::::
;;;;;;++++++++++++++;;;;;;;;;;;;;;;;;;:::::;;;++++*****+++++++;++;;;;;
++++++++++++++++++++;;;;+++++++;;;;;;;;;;::::::::::::::;;;;;;;;;;;;;;;
++;;;;;;;;;;++;;;;;;;;+++;;;;;;;;;;;;;;;;::::::::::::::::::::::::;;:::
;;;;;;;;;;;;;;;;;;;;++;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;++;;;::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;+++;;;::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;+++**+++;;::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;+;+++;;;;;;+*+***++;;;:::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;*****?+::::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;****?**:::::::::::::::::::::::::,::
;;;;;;;;;;;;;;;;;;;;;;;;:;;:;::;;;;;******;;::::::::::;;;;:::::::::,::
;;;;;;;;;;;;;;;;;;;;;;;:::;::::::;;;;*****;:::::::::::;;;;:,:,:,:::,::
;;;;;;;;;;;;;;;;;;;;;::;::::::::::;;;;+***;::::::::::::;;;:,,:,,,:,,::
;;;;;;;;;;;;;;;;;:;;::::::,:::::;;;;;;;+*?+::::::::::::;;;:,,,,,,,,,::
;;;;;;;;;;;;;;;::::::::::::;::;;+++*+;::;++::::::::::::;;;:,,,,,,,,,::
;;;;:;;;;;;;;;;:;:::::::;:,;+;;+**?**+:::;;::::::::::::::::,,,,,,,,,,:
::;;;;;;;;;;;;;:;;::::::;::;;;;+??*+?+;::;;:::::::::::::::,,,,,,,,,,,:
::::::;;;;;;;;;::;:,,:::;+;;:::+**++?*;;::;::::::::::::::,,,,,,,,,,,,:
::::::;;;;;;;;;;:,::,,:+**+;:::+*++++;::::;,:::::::::::::,,,,,,,,,,,,,
:::::::;;;;;;;;:::,:;;;;+***;;:;+++;;::;;;:,:::::::::::::,,,,,,,,,,,,,
::::::::;;;;;;;;;;::::;;;;;;;;;;**++;;;;;;:,::::::,,:::::,,,,,,,,,,,,,
:::::::::;;;;;;+;;;;::;;;;;;;;;;**+;;;;:;+;,,,,:::,,::::;,,,,,,,,,,,,,
:::::::::;;;:;++++++++++;;;;;::;*++;;;;::+;,,,,,,,,,,::::,,,,,,,,,,,,,
:::::::::;;;;+++++++;;;;;;;;;::;*++;;;;;::;,,,,,,,,,,:::,,,,,,,,,,,,,,
::::::::::;+**++++;;;;;;;;;;;::+*+++;+++;::,,,,,,,,,::::,,,,,,,,,,,,,,
::::::::::;++++;;;;;;;:::::;;::+++++;;++;;:,,,,,,,,,,,,::,,,,,,,,,,,,,
::::::::::::;;:::;;;;;;;:::::::+++++;;;+++;:,,,,,,,,,,,::,,,,,,,,,,,,,
:::::::::::::;::;;;;;;;;;::::::++;;+::;;*+;:,,,,,,,,,,,;:,,,,,,,,,,,,,
:::::::::::::::::;;;;;;;:::::::++;;+::::;+;:,,,,,,,,,,,::,,,,,,,,,,,,,
::::::::::::::;;;;;;;;;;:::::::++;;+;::,:++;,,,,,,,,,,,::,,,,,,,,,,,,,
::::::::::::;;::;;;;;;;;;::;;::;+;;++::::*+;:,,,,,,,,,,::,,,,,,,,,,,,,
::::::::;:;;;;;;;;;;;;;;;;;;;::;*;;;+:::;*+;:,,,,,,,,,,::,,,,,,,,,,,,,
:::::::;;;;;;;;;;;;;;;;;;;;;;::;*+;;+;::*+;:::,,,,,,,,:::,,,,,,,,,,,,,
:::::::;;;;;;;;;;;;;;;;;;;;;;::;*+;;;;:+*+;::,,,,,,,,,,,:,,,,,,,,,,,,,
:;:::;;;;;;;;;;;;;;;;;;;;;;;;::+?*+++;+**+::::,,,,,,,,::,,,,,,,,,,,,,,
:;;;:;;;;;;;;;;;;;;;;;;;;;;;;::;+;;:::;++;:::::,,,,.,,::,,,,,,,,,,,,,,
::;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::;;::::,,,.....,,,,,,,,,,,,,,,,,
::;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;::::::;;::::,,.....,,,,,,,,,,,,,,,,,,
::;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;;:::::;:::::,,,,,,,::,,,,,,,,,,,,,,,,
:::::::;;;;;;;;;;;;;;;;;;;;;;:::;;;::::,:::,,,,,,:;;::,:,,,,,,,,,,,,,,
::::::::;;;;;;;;;;;;;;;;;;;;;;;;:;;:::,::::,,,,,:+;:,,,::,,,,,,,,,,,,,
:::::::::;;;;;;;;;;;;;;;;;;;;;;;::;::,:::,,,:;;++;::,,::,,,,,,,,,,,,,,
:::::::::;;;;;;;;;;;;;;;;;;;;;;;;:::::::::;;++++;::;:::::,,,,,,,,,,,,,
::::::::::;;;;;;;;;;;;;;;;;;;;;;;;:::::;++;;++++;::;;::::,,,,,,,,,,,,,
:::::::::;;;;;;;;;;;;;;;;;;;;;;;;;::::::;++++++*+;;;;::::,,,,,,,,,,,,,
::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::***++??*++++;:::::,,:,,,::,,,
;::;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::*%****++++*++;:::::::,,,::,,,
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;+****+++;+++++;::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++;;;++++;;++;++::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;::::;+;;+*+*++;:::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;:::::::;+*?+*+++;::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::,,,,,:;+++**++;:::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::,,,,,,,,:;+*++++:::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::,,,,,,,,::;**+++;::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;:::,,,,,,,,;::;**+++;:::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;;;;;;:::,,,,::::::;*?++;:::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::;*+++;::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::;+++;::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::;:::::::;+++;:::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::;;;::;;:::+*++:::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::;;;::;;:::;?+;:::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;::;;;;;;:;:;*+;:::::::
;;;;;;;?%;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::**;:::::::
;;;;;;;?@+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;+;:;:::::
;;;;;;;;S%;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;
+;;;;;+%S#?;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

6. Begin “Jumping Jacks.” Hands come together over head as legs spread. Arms down by sides as legs come together. Do it in a rhythmical jump. Continue for 3 minutes.

7. Stand up. Lift alternate arms and legs. Right arm extends up as the left heel lifts up to strike the buttocks. Switch arm and leg. Continue for 3 minutes.

The Teachings of Yogi Bhajan ©2008

Page 239

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Polarity Balance p. 2 of 2

8. Face a partner. Do same exercise but grasp hands and lift legs together on alternate sides as legs go back. 1-1/2 minutes.

,,,,,,,,,,,,,,,,:::::::::::::::,,,:::::::::::::::::::,,,,,,,,,,,,,::::
:::,,,,,,,,,,::::::::::::::::,::,,:::::::::::::::::::,:,,,,,,,,,,,,,::
:,,,,,,,,,,:,::::::;;;;;;;:::::::::::::::::;;;;:::::::::::::::::,,,,::
+;;::,,,,,,,,::::::;;;::::;::::::::::::::::::;;::::::::::::::::::::;++
****+++;;::::::::::::::::::::;;;;;;;;;;+++*+++;::::::;++;;::;++;;;;;++
;;;;;;;;;;;;;;;;;;;::::::;;;;;;+++;;;;+++++*++;;:::::;;;;:::::::::::::
;;;;;;;;;;;;;;;;;::;:::::;::::;;::::;;;;;;;++;;:;:::::::::::::::::::::
;;;;;;;;;;;::::::::;;:::::::::::::::;;;;;;;+++;;:::,::::::::::::::::::
;;:::;;;;;:::::::::;+;:::::::::::::;;;;;;;;++;;;;;::::::::::::::::::::
:::::::;;:::;:::::::;;:;:::::::::;;;;;;;;;;++;;;;+;;;;;:::::::::::::::
:::::::::::;;:,,,:::::;;;:::::::;;;;;;;;;;+++;;;+++;:,::::,:::::::::::
::::::::::::::::::::::::,,:::::;;;;;;;;;;;;;;:::+;;::,:,,::,,:::;:::::
:::::::::::;;:::,,,::,,,,,:::::;;;;;;;;;;:::::::+;::,::,,,,,,,,:::::::
:::;;;;;;;;++,,,,,::,,:,,::::::;;;;;;;;;;:::::::;::,,:,,,,,,,,,,,::,::
::::;:::::::;:::::::::,,:::::::;;;;;;;;;;::::::,::,,,,,,::::,,,,,,::::
:::::::::::::::::::::,,,:::,:,:;;;;;;;;;;::::::,:,,,,,,,,,:::,,,,,:;;:
:::::::::::::::::::,:,,,,,,,,,:;;;;;;;;;;;::;::,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::,,,,,,,,,,:::;;;;;;;;;;;::;;:,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::,,,,,,,,,::::;;;;;++;;;;::;::,,,,..,,,,,,,,,,,,,,,,,
::::::::::::::::::,,,,,,,,:;:::;;+++;;+;;;:::,,,,...,,,,,,,,,,,,,,,,,,
::::::::::::::::::,,,,,,:::::;;;;;;;;;;:;;;::,,,..,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::,,,,:;;;;;:::;;;;;;;:::;:,,,..,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::;;;;::::;;;;;;;;::;:::,.,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::::;;::::,:::;;;;;;;::;;;;:,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::::,,::;;;;;;;;;;::;;;:,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::;;:::::,:::;;;;;;;;;;::;;:;+:,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::,,,::,,,::::;;;;;;;;::,:;;;:,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::,,,,::,,:::::;;;;;;;;;::,::,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::,,,:::::::::::;;;;;;;::;;;::,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::,,,:::,,::::::;;;;;;;::;++;;:,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::,:::::::::::::;;;;;;:::+**;;;,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::;:::::::::::::::;::+++;;;+,,,,,,,,,,,,,,,,,,,::
:::::::::::::::::::;+::;;;;::::::::::;;;;+*+;:::::,,,,,,,,,,:,::::::::
:::::::::::::::::::;+;;;;;;;:::::::::;;;+*?+::,,,,,,,,,,,,,:::::::::::
:::::::::::::::::::::,,::;+;;;;:::::;;;++**;::,,,.,,,,,,,,::::::::::::
:::::::::::::::::::,,,,,,:;;+;;;::::;;;+;+;:;::,,:::,,,,,:::::::::::::
::::::::::::::::::;:,,,,,:::;+;;;:::;;;;;::::::::::::,::::::::::::::::
;::::::::::::::::::;;::::::::;;;;::::;;;::::::::::::::::::::::::::::::
;:+%?;::::::::::::::::::::::::::;+;;+;;:::::::::::::::::::::::::::::::
;:+S%;:::::::::::::::::::::::::::++++;::::::::::::::::::::::::::::::::
;;;;;:::::::::::::::::::::::::::::;;::::::::::::::::::::::::::::::::::

9. Stay with partner. Spread legs. Hold hands facing each other. Squat in deep knee bend, then come up. Inhale up, exhale down. Continue for 3 minutes.

10. Stand up. Be in straight lines, extend arms out to both sides onto the shoulders of partners on each side. Close your eyes and stand still. After 1-1/2 minutes, begin chanting with the Bountiful, Blissful and Beautiful recording. Continue for 4 minutes.

;;::::;;;:::::::::::::::::,,,,,,,,,,,,,,::::::,,,:::,::::::,,,,,,,,:::
::,,,::::::::::::::::::::::::::::::::::::::::::::::::::::::::,::::::::
:,,,,,,::::::::::::::::::::::::::::::::::::::::::::::::;;;;;;+;:;:::::
;:,,,,,:::;;;;;;:::::::::::::::::::::::::::::::::::::::;+++;:+;;;;;:::
*++;::::::++;;;;;;:::::::::::::::::::::::::::::::::::;;;;;;:::::::::::
**+;;:::::+++;;;;;;;:;::::::::::::::::::,::::::::::;;;;;;;::;:::::::::
**+::::::::::::::;;;;;;;;;:::::::::::::::::::::;;;;;;;;;;:::;;;:::::::
***+;::::::::::;;;;;;:::;;;;;;::::::::::::::;;;;;;;;;++;;;:;;;;:::::::
******+;::::;;;;+++++;;;;;;;;;;;;;:::::::;;;;;;++*+++++;;;;;;;::::::::
++++++++:::::;;::;;;++++;;;;;;;+;+++**+++;;;++*****+;;;;;::;;;::::;:::
;;;;;;;;:::::::;:;;;;++++++++++*********+++++++**++++;;;;;;;;;::::;:::
;;;;;;;;::::::::;;;;;;;;;;;+++++++++++++;;;;;;;++++;;;+++;;:;;::::::::
;;;;;;;;:::::::::;:;;;;::;+;;;;+;;++;;;;;;;;;;;;++;;;;++;;;:;:::::::::
;;;;;;;;:::::;:::;::;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;::;:::::::::
;;;;::::::::::;::;;::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++;;:;:::::::::
;;;:::::::::,:;;::;;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;:::::::::::::
;::::::::::;:::;;:;;:::;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:,:::::,:::::
::::::::;:::::::;;;;::::;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::,:::::
::::::::;;::::::;;;::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::,:::,,:::::
:::::::;;;::::;::;:::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::,:,:,,,,:::
:::::::::;::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::,,,,,,,,,
::::::::::::::,:::::::::::::;;;;;;;;;;;;;;;;;;;;;;;:;;;;:::,,,,,,,,,,,
::::::::,,,,,::::,::::::::::;;;;:;;;;;;;;;;;;;;;;;::;;;;:::,,:,,,,,,,,
::::::::,,,,,::::,:::::::::::;::::;;;;;;;;;;;;;;;:::;;;;::,,,:,,,,,,,,
::::::::,,,,,,::,,:::::::::::;:::::;;;;;;;;;;;;;:::::;;;::,,:,,,,,,,,,
::::::::,,,,,,,,,,::::::::::::::::;;;;;;;;;;;;;::::::;;:::,,,,,,,,,,,,
::::::::,,,,,,,,,,::::::::::::::::;;;;;;;;;;;;;::::::;;:::,,,,,,,,,,,,
:::::::::,,,,,,:,::::::::::::;;:::;;;;;;;;;;;;;;:::::;;:::,,,.,,,,,,,,
:::::::::,,,,,,:::::::::::::;;;:::;;;;;;;;;;;;;;:::::;;;:::,,,,,,,,,,,
::::::::::,,,,,,:::::::;;:;;;;;;:;;;;;;;;;;;;;;;:::::;;;::,,,,,,,,::,,
:::::::::::,,,,,::::::;;;;;;;;;;;;;;++++;;;;;;;;;::::;+;::,,,,,,,,:,,,
:::::::::::::::;:;;+;++++++++++++++*?*+++++++;;;;::::;+;;:,,,,,,,,,::,
::::::::::::::;+*+++;;++;;;;;;;;++;*+;;;++;+++++;;;:::++;:,,,,,,,,,,:,
::::::::::::::++;:::::::::::;;::::;;;;;;;;;;;;;;;;;;;;+++;:::,,,,,,,:,
:::::::,,,:::,,:::::::::::::;;:::;;::::;;;;;;+++;;;;;;;;;;+*:::,,,,,,,
:::::::,,::,,,,,,:::::::::::;:::::::::::::;;;;::::::;;;;;;;:,,::,,,,,,
:::::::,,:,,,,,:::::::::::::::::::::::::::::::::::::,,::;;;:,,,,,,,,,,
:::::::,,,,,,::::::::::::::::::::::::::::;;;::::::::::,,,,:;+::,,,,,,,
:::::::::,:::;:::::::::::::::::::::::::;;;;;;::::::::::,:::+*;:::,,,,,
::::::::::::;;;::::::::::::::::::::::::;;;;;;;;:::::::::++;++;+;,,,,,,
:::::::::+;:;;;+;:::::::::::::::::::::;;;;;;;;:::::::::+*+;:;;;:::::::
:::::::::;;:::;;+::::::::::;:::::::::::;;;;;;::::::::::+*+;::,,,,,::::
:::::::::,,,::;++::::::::::;:::::;:::::::;;;:::::::::::;*;:::,,,,,,:::
:::::::,,,,,,,:;+::::::::::;;::::;::::::::::::::::::::::;::::,,..,::::
:::;+:::,,,,,,,:;::::::::::;;::::::::::::::::::::::::::::;;::,,,::::::
::;?S*:;:,,,,:::::::::::::::::::::::::::::::::::::::::::::::::::::::::
:;;%%*::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
;;:;;:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

11. Sit in easy meditative pose. Fold and hold the hands at the heart center. Listen to the same tape. Meditate at the brow point. 5 minutes. Then relax.

12. Turn to person next to you and lock hands and wrestle. 30 seconds.

:,,,,:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
:,,,,::::::::;;;;::::::::::::::::::::::::::::::::::::;++***+;;;;::::::
::,,,,::::;;;+++;;;;;;;;;;;;;;;;;;;;;:::::::::::;;;;;+++?%*:::;;;;;;::
*+;:::::::;+***;;;;;;;;+++;++;;;;;;;;;::::::::;;+++;+++;;+:::;:;;;;;;:
*+;;::::;;;;+++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;;;;+;;::
*+;:::::::;;;;;;;++;;+;:;;;;;;;;;;;;;;;;;;+++++;;;;;;;;::;;;;:;+;;;:;:
***+;:;;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++******;:;+;;;;+;;::;+;
*****+;+++;;;++;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+******+;;;;;;:;;;;;;;+;
+++++;++++++++++;;;:;;;;;;++;++++++*****+++***???*+++;;;;;:::+*+;++++:
;;;;;;+;+;;;;;;;;;;::::::;+++*+++*++++++*+*******++++;;:::::;+++;;+++:
;;;;;;:::::::::::::::,,,:;;+++++++;;;++++++++++++++++;::::::;;;;;;;;+:
;;;;;:::,,::::::,,,,,::;;;;;;;++;;;;;+++++++++++***+;:::::::::::::::;:
;;;:,:,,,,,,,,::::::;;;;;;;;;++;;;;;;+++++++++++++++;::,,,,,,:::::::::
;;:,,,,,,,,,,::;;;;;;;;;;;;;+++;;;;;;;+++++++++++++++;;;;::,:::::::::,
;;;:,,,,,::::;;;;;;;;+;;;;;;++;+;;;;;;++++++++++++++;++++**+;;::,,,,,,
;;;:::,::::;;+++;;;+++;;;;;+++++;;;;;;;;;;;++++;;;;;;;;++++;;::,,,,,,,
;;;:::,,::::;;;++++;;+++++++++++;;;;;;;;;;;;;;;;;;;;::;++;;:::,,,,,,::
;;;::::::::;;;;++;:::::;;;;++++++++***+++++++++++;;::;++;;;::,,,,,::::
;;;;;;:::;;;:;+;::::;;;;;;;;;;;+++++++++++++;+++;;;;;;;;;;::,,,,,:::::
:::;;;::::;:::::,:::+*****++++;;;;;;;++++***++;;;;;;;;;;;::,,,,,::::::
::::::;:::::::,,,:::;++;;;;;+;;;;;;;;;;+++**???*+;;;;;;+;::,,,,:::::::
:::::::::::::,,,:::;::::::::::;::::;;;;;;;;;;;+*???+;;:,:::::,,,,,,:::
::::::::,,:::,,::::::::::::::::::::;;;;;;:::::::;+*+*+::::::,,,,,,,,,,
:::::::::,,,,,,:;;::::::::::::::::;:::::::::::::::;;+*;:,,,,,,,,,,,,,,
::::::::::,,,,:;;::::::::::::::::::::::::::::::::::::+*;:,,,,,,,,,,,,,
::::::::::::::;+:::::::::::::::::::::::::::::::::::,;*+;;:,::,,,,,,,,,
::::::::::::;::;+;;::::::::::::::::::::::::::::::++++*+++,,,:,,,,,,,,,
::::::::::::*+;;;;+;::::::::::::::::::::::::::::;*+;;;;;;::,:,,,,,,,,:
:::::::::::;;;:;;;;+::::::::::::::::::::::::::::;*+;:::::::::,,,,,,::,
::::::::::::::,,::++:::::::::::::::::::::::::::::*;:::::,,,,:,,,,:::::
::::::::::,,,,,,,,:;::::::::::::::::::::::::::::::::::,,.,,::,,,,,::::
:::::::::::,..,,,,,::::,:::::::::::::::::::::,::,:;::,,,,::::,:,,:::::
:::::::::::::,.,,,::::::::::::::::::::::::,,,,,,,,::::,,::,,::,:::::::
::::::::::::::,,::::::::::::::::::::::,,:,,,,,:,,,:,,:,,,,,:::::::::::
::::::::::::::::::::::::::::::::::::::::::,,,,::,::,,,,,,,,:::::::::::
:::::::::::::::::::::::::::::::::::::::::::::,::,::,,::,:,,:::::::::::
:::::::::::::::::::::::::::::::::::::::::::::::::::::::,::::::::::::::

Yogi Bhajan • KWTC July 7, 1993

The Teachings of Yogi Bhajan ©2008

Page 240

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Tattvas, Pranic Rib Cage and Nervous System p.1

++++++++++;;+++;;;;;++++++++++++++++++++++++++++++++++++++++++;;+;;;;;
++++++++++;;;++++;;;+++++++++++++++++++++****++++++++++;++++++++;;;;+;
;;++++++++;;;;++++;;+;;+++++++++++++***???????*****++++;;;;;;;;++;;++;
++++++++;;;;;+;;;;;;++++;+++++++***???**??********++++++;;;;;;;;;;;;;;
++;++++;;;;;++++;;;;;++++++++******************+**+++++++;;+;;;;;;;;;;
;+;;;;;;;;;;;;+++++++;;++*****************++**++++++++++++;+;;;;;;;;;;
;++;;;;;;;;++;;;++;++++***************++++++++**+++++++++++++;;;;;;;;;
;;;+;;;;;;+++;;++++***************++++++++++++++++++;;++++;;;;;;;;;;;;
;;++++;+++++++++**************+*+++++++++++++++++++++;;++;;;;;;;;;;;;;
;;;;+;++++++************+++++*+++++++++*+++++++*++++++;;;;;;;;;;;;;;;;
;;;;;;+++++*****+++**++++++++++++++++++*++++++*%*+++;;;;;;;;;;;;;;;;;;
;;;;;;;+++*****+++++*+++++++++++**++++**++++++**+**++;;;;;;;;;;;;;;;;;
+++++++++*******++++*+++++++++++***++***++******????*+++;;;;;;;;;;;;;;
+++++++++*********++**+*++++++*++*****************??????*++++;;;;;;;;;
;;;;;;++++**********+**************???????**++++*******??***++++;;;;;;
;;;;;;;++**+******************??????????%%?**+++++********??*++++;;;;;
;;;;;+++++**+*??%%%??????%%%SSSSS%%%?????????***++++******??++++;;;;;;
;;;;+++++++*?%%SSSSSSSSSSSSSSSSSSSSS%??******???**++++++****+**+;;;;;;
;;;;;;;;;;+*%%%%%%%%%S%SSSSSSSSSSSSS%???*******???**++++++++++++++;;;;
;;;;;;;;+++*%%%%%%%%%SSSSSSSSSSSS%SS%%???***??****?*****++++++++;;;;;;
**********???%%%%%%%SSSSSSSSSSSSSS%%%%%************************+;;;;;;
*****++++++++?%%SSSSSSSSSSSSSSSSSSS%%%?+++++++***************++;;;;;;;
++++++++++++++?%SSSSSSSSSSSSSSSSSSS%%%*;+++++***++++++;;;;;;;;;;;;;;;;
+++++++++++++++%SSSSSSSSSSSSSSSSSSS%%%*+++++**+++++;;;;;;;;;;;;;;;;;;;
+++++++++++++++%SSSSSSSSSSSSSSSSSSS%%%*++++*++++++;;;;;;;;;;;;;;;;;;;;
++++++++++++++*S%SSSSSSS%%SSSSSSSS%%%%*++++++++++;;;;;;;;;;;;;;;;;;;;;
++++++++++++++?SSSSSSSSSS%%%SSSSSS%%%%*++++++++;;;;;;;;;;;;;;;;;;;;;;;
+++++++++++++*%%SSSSS%%%%%%%%SSSSSS%%%?+++++++;;;;;;;;++;;;;;;;;;;;;;;
+++++++++++++%%%%SSS%%%%%%%%%%SSSS%%%%%*+++++;;;;;;;+++;;;;;;;;;;;;;;;
++++++++++++*%%%%%SSSS%%%%%S%%SSSS%%%%%%*++;;;;;;;;++;;;;;;;;;;;;;;;;;
++++++++++++%%%%%%%SSSS%%%%%%?%%%%%%%%%%%?+;;;;;;;++;;;;;;;;;;;;;;;;;;
+;+++++++++*%%%%%%%SSSSSS??????%%%%%%%%%%%?+;;;;;++;;;;;;;;;;;;;;;;;;;
;;;;;++++++?%%%%%%%SSSSSSS???????%%%%%%%%???+;;;++;;;;;;;;;;;;;;;;;;;;
;;;+;;+++++%%%%%%SSSSSSSSS%??????%%%%%%%*????+;;+;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;+%%%%%SSSSSSSSSS%???????%%%%%*;;*??**+;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;+%%%%%%SSSSSSSS??????????%%%?;;;;+??**;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;+%%%%%%%SSSSSS%???**??????%%+;;;;;*?*?+;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;+%%%%%%%%%S????%%?**???????;;;;;;;+*??+;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;+?%%%%%%%%%%%%%%%%**?????*;;;;;;;;+*?*;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;+?%%%%%%%%%%%%%%%?*?????*;;;;;;;;;+*?;;;;;;;+;;;;;;;;;;;;
;;;;;;;;;;;;;;;+?%%%%%%%%%??*****????*;;;;;;;;;;;**;;;;;+;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;+?%%%??********++*??*;;;;;;;;;;;;+*;;;+;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;+***********;;;;;;;;;;;;;;;;;;;;+;;+;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;+*??********+:;;;;:;;;;;;;;;;::;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;+%##S?*****??%**??*;:;;;;::;;::;;;;;;;;;;;;;;:;;;;::
;;;;;;;;;;;;;;;;;;+S###S??**?????????*;;;;:::;::::;;;;;;;;;;;:::;;::::
;;;;;;;;;;;;;;;;;;+S###SS?*???*****???*;;::::::::;;;;;;;:::::::::;;:::
;;;;;;;;;;;;;;;;;;;%#S##S???*********??*;::::::::;;;;;:::::::::;::::::
;;;;;;;;;;;;;;;;;;;?#S##%**************+:::::::::;;;;:::::::::;:::::::
;;;;;;;;;;;;;;;;;;;?#SSS**?*****+**?%?*+::::::::;;;;::::::::::::::::::
:;;::;;;;;;:;;:;;::*#S*+*??%S%*+**??%%?*::::::::;;;::::::::::;::::::::
::::::;::::::::::::+S#?;;;?SSS??*******+::::::;;;;::::::::::::::::::::
:::::::::::::::::::;%#*:+;:;?SS%?******+::::::;;;;::::::::::::::::::::
::::::::::::::::::::*#?:;+;::;*?*******;::::::;;;:::::::::::::::::::::
:::::::::::::::::::::?S;:;;;;:::;+*???+:::::::;;::::::::::::::::::::::
::::::::::::::::::::::**::;;;;;:::;;+;:::::::;;;::::::::::::::::::::::
:::::::::::::::::::::::;;::;;;;;;::::::::::::;;:::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::;;;:::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::;;:::::::::::;;:::::::::::

1. Sit in Easy Pose with your spine straight. Keep your chin in and your chest out. Bend your elbows and support them on your rib cage with your palms facing toward your body. Allow the wrists to bend so the palms face upward, hands in front of the shoulders. Close your hands into fists and open them again rapidly and continuously. Put strength in your movement. 3 Minutes.

This creates an elementary balance, which is one of the most beautiful and powerful things of the human body. It will stimulate the basic tattvas…your breath will change. The pranic energy in the combination of your breath will change. You cannot buy that in the market, you have to produce it.

;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++++***++++++++;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++***???***?***++++;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++***********+++**++++;;;;;;;:;;:;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;++;+++++++++++++++++++++++++;;;;++;;;;;;;;;::::
;;;;;;;;;;;;;;;;;;;;;;;+*+++++++++++++++++++++++++++;+;;;;;;;;;;;;;:::
;;;;;;;;;;;;;;;;;;+;+++++++++++++++++++++++++++++++;;;;;;;;;;;;;;;;;;:
;;;;;;;;;;;;;;;;;++++++++++++++++++++++++++++++++++;;;;;;;;;;;;;;;;;::
;;;;;;;;;;;;;++++++++++++++++++++++++++++++++++++++;;;;;;;;;;;:;;;;:::
;;;;;;;;;;+++++++++++++++++++++++++++++++++;+++++++;;;;;;;;;;;:;:;::::
;;;;;;;;+++*++++++++++++++++++++++++++++++++++;**++;;;;;;;;;;:::::::::
;;;;;;;+*++++++++++++++++++++++++++++++++++++;+*?;++;;;;;:::::::::::::
;;;;;++++++++++++++++++++++++++++++++++++++++++++++*+;;:::::::::::::::
;;;;++++++++++++++++++++++++++++++++++++++++++++**???*++;;;;;;::::::;:
;;;;;++++++++++++++++++++++++++++++*++++++++*+++++**??****+;;;;;;;::::
;;;;;;++++++++***+++++**+++++++++**??*???**+++++++++++***?**+++;;;;;::
;;;;;;+++++++++***+++++*********????????%%?*++++++++++++++**?*+++;;;;:
;;;;;;;+++++*?%%???****??%%SSSSS%%%??*****???*+++++++++*****??++;;;;;:
;;;;;;;;++?%SSSSSSSSSSSSSSSSSSSSSSSS%*********?*++++++++++++*++++;;;;;
;;;;;;;;+?%%%SSSSSSSSSSSSSSSSSSSSSSS%***********?**+++++++++++++++;;;;
;;;;;;;;;?%%%%%SSSSSSSSSSSSSSSSSSSSS%?***************+++++++++++++;;;;
;;;+++++*?%%%SSSSSSSSSSSSSSSSSSSSSSS%S?**********+*****+++++++++++;:::
**********?%%SSSSSSSSSSSSSSSSSSSSSSS%%?+++++++****+++*++***+++++++::::
;;;;;;;;;;+?%SSSSSSSSSSSSSSSSSSSSSS%%%*;;;+++++++++++++++++++++;;;::::
;;;;;;+;;+++?SSSSSSSSSSSSSSSSSSSSSS%%%+;;;;;;+++++;;;;;;;;;;;;::::;;;:
;;;;;;;;;;;;*SSSSSSSSSSSSSSSSSSSSSSS%%;;;;;;++++;;;;;;;;:::::;;;;;;:::
;;;;;;;;;;;;?SSSSSSSSSSSSSSSSSSSSSSS%%;;;;++++;;+;;;;;;:::;;;;;;;:::::
;;;;;;;;;;;;?SSSSSSSSSSSSSSSSSSSSSSS%%+;;++++;;;;;;;:;::;;;;;;;;::::;;
;;;;;;;;;;;+%SSSSSSSSSSSS%SSSSSSSSS%%%+;;++;;;;;;;;;;;;;;;;;;;::;;;;;;
;;;;;;;;;;+%%SSSSSSS%SSSS%%SSSSSSSS%%%*;+;;;;;;;;:;;;;;;;;;;;;;;;;;;::
;;;;;;;;;;*%%%SSSSS%%%SSSS%%SSSSSSS%%%?;;;;;;;;;;;;;;;;;;;;;;;;;;;::::
;;;;;;;;;+%%%%%SSSSS%%%SSSS%%SSSSS%%%%%?+;;;;;;;;;;;;;;;;;;;;;;;;;::::
;;;;;;;;;*S%%%%SSSS#S%%%SS%%%%SSSS%%%%%%S*;;;;;;;;;;;;;;;;;;;;;;;;;;;:
;;;;;;;;;%S%%%%%SSSSS#S%%?????%S%%%%%%%%%S?;;;;;;;;;;;;;;;;;:;;;;;;;;:
;;;;;;;;+%%%%%%%SSSSS##S?*?????%%%%%%%%%%%%?;;;;;;;;;;;;;;;:;;;;;;;;;;
;;;;;;;;?SSSSS%%SSSSSS##S?*????*%%%%%%%%%%??+;;;;;;;;;;;;;:;;;;;;;;;;;
;;;;;;;;?S%SSSSSSSSSS##S#S??????*%%%%%%%*?%?**+;;;;;;;;;;::;;;;;;;;;::
;;;;;;;;%%%%SSSSSSSSS#SSS%??????**%%%%%+::+??**+;;;;;;;;;::;;;;;;;;;::
;;;;;;;;%%%%%SSSSSSSS#SSS???????**?%%%*::::;??**;;;;;;;:::;;;;;;;;;;::
;;;;;;;;%%%%%%SSSSSSSSSS%??**?????*?%?;:::::+?***;:;;;:::;;;;;;;;;;;::
;;;;;;;;+%%%%%%SSSSSSSSS%**?******?%%+::::::*%****;;:::::;;;;;;;;;;;::
;;;;;;;;;+%%%%%%%%SS%%%%%?***+*??%%?%+::::::+*+++*+:::::;;;;;;;;;;;:::
;;;;;;;;;;+?%%%%%%%%%%%%%%*+*?%%%%???:::::::;+*+++;::::;;;;;;;;;;;::::
;;;;;;;;;;;;*?%%%%%%%%%%%%*+***?%?%%;::::::::;*+:::::::;;;;;;;;;;:::::
;;;;;;;;;;;;;;*?%%%%%%??********??*;::::::::::;:::::::;;;;;;;;:;::::::
:;;;;;;;;;;;;;;+*?%?**++++****+;;::::::::::::::::::::;;;;;;;;:::::::::
::;;:;;;;;;;;;;;;++*+++++++++*;:::::::::::::::::::::::;;;;;;::::::::::
::;;;:;;;;;;;;;;;+*%?*+++++++*+::;;;:::::::::::::::::;;;;;;:::::::::::
:;::;;:;;;;;;;;:+S##S?**++**??%*???*+::::::::::::::::;;;;;::::::::::::
:::;:;;;;;;;;;;:*####S?**+*?????????*;::::::::::::::;;;;;:::::::::::::
::::::::::;:;;;:*#####S?+*??*******??*;:::::::::::::;;;:::::::::::::::
::::::::::::::::+######%****++++++***?*;:::::::::::;;:::::::::::::::::
::::::::::::::::;S#####?***++**++++****+:::::::::::;::::::::::::::::::
:::::::::::::::::%####%+**++++++++*?*++:::::::::::::::::::::::::::::::
:::::::::::::::::%##%?**?**?*++++*%%%?*;::::::::::::::::::::::::::::::
:::::::::::::::::?##?;;+?SSS%*++++**??*+::::::::::::::::::::::::::::::
:::::::::::::::::+S#?:;:+%SSS%?*+++++++;::::::::::::::::::::::::::::::
::::::::::::::::::%#?:;;:,;?SS%*+++++++;::::::::::::::::::::::::::::::
::::::::::::::::::+#%::;;::,:+**++++**+:::::::::::::::::::::::::::::::
:::::::::::::::::::?#;,;;;;::,::;+**??;:::::::::::::::::::::::::::::::
::::::::::::::::::::*?:::;;;;:::::;++:::::::::::::::::::::::::::::::::
:::::::::::::::::::::;;:::::;;::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

2. Still in Easy Pose, move your arms and shoulders like a bird in flight. Move fast. This balances both parts of the brain. Be sure that your shoulders move up and down with the movement of your arms. 3 Minutes.

This adjusts the ribs, is beneficial to the heart, and improves circulation in the chest area. This will help to adjust the ribs and balance both sides of the brain. However, if you start to feel nauseated, stop immediately.

:::::::::::::::;:::;:;;;;::;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;:::::::::
;;;;;;;;;;;;;;;;;;++****++++;;;;;;;;;;:;:;;;:;;;;;;;;;;:::::::::::::::
:::::::::;:;;;;;;+++++++++**+++++++;++++++*********+;;;;;:::::::::::::
:::::::::::::;;;;;++++++++++++++++++***************++;;;;;::::::::::::
;;;::::::::::::::;+++++++++++++*+++++++++*****++++++++;:::::::::::::::
++++;;;;:::::;;;;;;;++++++*++++**++***++++++++++++++;+;:::::::::::::::
;;;;;;;;::;;;;;;;+;;;;;;+++++**?%??%%??*++++++++++++;;::::::::::::::::
;;;;;;::;;;;;;;;;;;;;;;;;+++?%SSSSSSSSSS%%?+;+++;;;;::::::::::::::::::
;;;;::;;;;;;;;;;;;;;;;;;;;;+?SSSSSSSSSSSSS*;++;;;;::::::::::::;;;;;;::
;;:::;;;;;;;::;;;;;;;;;;;;;;*%SSSSSSSS%%S?++;;;;:::::::::::::::::::;;:
;:::;;;;;;:::;;;;;;;;;;;;;;;+%SSSSSSSS%S%?+;;;;:;;;;::;;:::::::::::::;
:::;;;;;;:::;;;;;;;;;;;;+++++%SSS%%%%%%%%?;;;;;;;;;;;;;:::::::::::::::
::;;;;;;:;;;;;;;;;;;;+++++++*%SSS%%%%%%SS?;;;;;;;;;;;;;;;;;;::::::::::
:;;;;;;;;;;;;;;;;;;+++++++++*%SSS%%%%%SSS?+;;;;;;;;;;;;;;;;:::;;;:::::
:;;;;;;;;;;;;;;;;;;++++++++;*%%%%%%%%%%%%%+;++;;;;;;;;;;::::::::::::::
;;;;;;;;;;;;;;;;;++*****++;+?%%%%%%%%%%%%%*;++++++++;;::::::::::::::::
;;;;:::::;;;::+*%SSSSSSSS%%%%%%%%%%%%%%%%%%?%%%%SSSS%%?+;:::::::::::::
;;;:::::;;::+?SSSSS%%%%SSSSS%%%%%%%%%%%%%%%SSSSS%%%SSSSS%*;:::::::::::
;;:;;;;::;;?SSS%?+;;;;;+*?%%%%%%%%%%%%%%%%%%%?*+++;;+??%SS%*;::;+**;::
;::;???**?SS%?+;::::;;;::;;+**???*+++*????*+;::;;::::::;+?%S%****+;:::
:::::;++++*+::::::::;;;;;;:::::;+*****;:::::::;;;::::::::::;+;::::::::
::::::::::::::::::::::;;;;:::::;?????*::::::::;;::::::::::::::::::::::
:::::::::::::::::::::::::::::::*?**?**;::::::;::::::::::::::::::::::::
:::::::::::::::::::::::::::::::***?*?**:::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::::???**?*?:::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::::+**+++*+:::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::;+++;;::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

:::::::::::::::::::::::::::::;:::;::::::::;;;;;;;:;;::::::::::::::::::
::::::::::::::;;;;;++++++++;;;;::;:::::::::::::;:;::::::::::::::::::::
::::::::::::;;;;;++****++**+++++;+;;;;+++++++****+;;;;;:::::::::::::::
:::::::::::::;;;;++++++++++++++++++***************++;;;:::::::::::::::
;;:::::::::::::::;++++++;;;++++++++++++++***+++++++++:::::::::::::::::
++;;;;;:::::;;;;;;;;;++++*+++++*++**+++++++++;;;;;;;;:::::::::::::::::
;;;;;;;::;;;;;;;;;;;;;+;+++++**???????*+++++++++++;;::::::::::::::::::
;;;;:::;;;:;;;;;;;;;;;;;;;;*%SSSSSSSSSS%%%+;++;;;:::::::::::::::::::::
;;;:::;;:;;;;:::;;;;;;;;;;;*SSSSSSSSSSSSS?;+;;;:::::::::::::::::::::::
;::::;:;;;;::::;;;;;;;;;;;;+%SSSSSSSSSS%%*;;;;::::::::::::::::::::::::
::::;;;;;:::::;;;;;;;;;;;;;;?SSSSSSSSSS%%+;;::::;:::::::::::::::::::::
::::;;;;::::::;;;;;;;;;;;;;;?SSSSSSSSSS%?;;:::;;::::::::::::::::::::::
:::;;;::::::;;;;;;;;;;;;;+++?SSSSSSSSSSS?;::;;;:;:::::::::::::::::::::
::;;;:::::;;;;;;;;;;;;;+++++%SSSSSSSSSSS?;;;;;;;;:;;;:::::::::::::::::
:;;;:::;;;;;;;;;;;;;;+++++++%S%%%%%%%%%%?;;;;;;;;;;;;:::::::::::::::::
:;;;::::;;;;;;;;;;;;;;+;;;;+%%%%%%%%%%%%?+;;;;;;;;;:::::::::::::::::::
;;;::::::::::;;:;+******+++%S%%%%%%%%%%%%+;;;;;;;;::::::::::::::::::::
;;::::::::::::;*%SSSSSSSSSSS%%%%%%%%%%%%%%??%????*+;::::::::::::::::::
;:::::::::::;*%SSS%%%%%SSSSS%%%%%%%%%%%%%SSSSSSSSSSS?;::::::::::::::::
:::::;;::::+%SS%?+;:;;;+*%%%SSS%?**?%SSS%%%%???*?%SSSS?;::::::::::::::
::::+??+++?SS?+::::::::::;;;+**%????****++;:::::::;*%SSS*:::::;;::::::
::::;+***+**;:::::::::::::::::*?**?**::::::::::::::::+?%S%++**?*::::::
::::::::::::::::::::::::::::::*****?*+:::::::::::::::::;**+;+;::::::::
::::::::::::::::::::::::::::::????*?**::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::;?*+++*+::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::;++;;:::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

The Teachings of Yogi Bhajan ©2008

Page 241

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Tattvas, Pranic Rib Cage, and Nervous System p.2

;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;++++*++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;+++++***????*?*++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;:;;;;
;;;;;;+++****************?*+++;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;;;;;;;
;;;;;+++*+++++++++++++++******++;;;;;;;;;;;;;;;:;;;;;;;;;;;;;::;;;::::
;;++++++++++++++++++++++++****++*++;;;;;;;;;;;;;;;;;;;;;;:::::;;;:;;::
;;+++++++++++++++++++++++++********++;;;;;;;;;;;;;;;;;:::::;;;;;:;;:::
;;;;++++++++++++++**++++++++*******++++++;;;;:;;;;;;:;;;;;;;;;;;;;;;::
;;;;+++++++++++++++**+*++++++***+***?**??********+*++****+++++;;;;;;;:
;;;;;++++++++++++++++***++****+++********************???***+++++;;;;;;
;;;;;;;++++++++++++++*****?*+++++++++++++++**********+**++++++++;;;;;;
;;;;;;;;++++++++++++****+*?+++*****+++++++++++*********++++++++++;;;;;
;;;;;;;;++*++++++++++++++??*************+++++++++++++++++++++++++;;;;;
;;;;;;;;;;+++*+*********?????%%%%?**++++**+++++++++++++++++++++++;::::
;;;;;;;;;;;+???????%%SSSSSSSSSSSSS%?*++++++++++++++++++++++++++++;;+;;
;;;++*******%SSSSSSSSSSSSSSSSSSSSSSS%*++++++++++++++++*++++++++++++;;;
;;;+++++++++?%%SSSSSSSSSSSSSSSSSSSSSS%*+++++++++++++++;+++;;;+++;;;;;;
;;++;;;;+++++?SSS%SSSSSSSSSSSSSSSSS%%*++++++++++++++;;;+;;;;++;;;;;;;:
+;;;;+++++;;;*%SSSSSSSSSSSSSSSSSSS%%?++++++++++++++;;;;;;;+++;;;;;::::
;;;++++;;;;;;;?SSSSSSSSSSSSSSSSSSS%%*;+++++++++++;;;;;;;+++;;;;;;:::::
;+++;;;;;;;;;;*SSSSSSSSSSSSSSSSSSS%%+;+++++;++++;;;;;;++++;;;;;:::::::
++;;;;;;;;;;;;*SSSSSSSSSSSSSSSSSSS%?;;;+++;++++;;;;;+++++;;;;;::::::::
;;;;;;;;;;;;;;+SSSSSSSSSSSSSSSSSSS%%+;+++;++++;;;;;++++;;;;;;:::::::;:
;;;;;;;;;;;;;;*SSSSSSSSSSSSSSSSSSS%%+;+++++++;;;;;++++;;;;;::::::::;::
;;;;;;;;;;;;;;?SSSSSSSSSSSSSSSSSSSS%?;;;++++;;;;;+++;;;;;::::::::;;:::
;;;;;;;;;;;;;+%SSSSSSSSSSSSSSSSSSSSS%?**++**+;;;+++;;;;;::::::::;:::::
;;;;;;;;;;;;;%SSSSSSSSSSSSSSSSSSSSSSSSSS%%%?**;++++;;;;::::::::;::::::
;;;;;;;;;;;;+%SSSSSSSSSSSSSSSSSSSSSSS%S#%%?***+++;;;;;::::::::;:::::::
;;;;;;;;;;;;+%SSSSSSSSSSSSSSSSSSSS%%%%%%%?*++++++;;;;::::::::;::::::::
;;;;;;;;;;;;?SSSSSSSSSSSSSSSSSSS%%%%%?;;;+;;;;++;;;;:;;::::;;;::::::::
;;;;;;;;;;;+%SSSSSSSSSSSSSSSSSSS%%%%%+;;;;;;;;;;;;;:;;::::;;;:::::::::
;;;;;;;;;;;*%%%%SSSSSSSSSSSSSSSSS%SS%%?+++++;+++**+*;;:::;;;::::::::::
;;;;;;;;;;;*%%S%%%SS%SSSSSSS%%%SS%SSSSSS%%%?**?????*;:::;;;;::::::::::
;;;;;;;;;;;%%%SS%%%%S%SSSSS%%%%%SS%%%%%%****+*++++*++:::;;;:::::::::::
;;;;;;;;;;;?%%%%%%%%%%%%SSS%%%%%%%%%????**++++++++*+;:;;;;::::::::::::
;;;;;;;;;;;+?%%%%%%%%%%???%%%%%%???*++;;;+;;+++++++;:;;;;:::::::::::::
;;;;;;;;;;;;;;+**?%%?***++*****++;;:::;;;;;;;;;;;;;:;;:;;:::::::::::::
;;;;;;;;;;;;;;;;;;+**+++++**+;:::::::;;;;;;;;;;;;;:;::;;::::::::::::::
;;;;;;;;;;;;;;;;;;*S%**+*???*;:::::::::;;;;;;;;;;::::;;:::::::::::::::
;;;;;;;;;;;;;;;;;*###?*?%%??*?+;::::::::;;;;;;;;:::::;:::::::::::;::::
;;;;;;;;;;;;;;;;;%###???**?????*:::::::::::;;:::::::;:::::::::::;:::::
:::;;;:::;;;;;;;;S##S?*******??*;::::::::::::::::::;::::::::::::;:::::
::::::::::::::;:+SS*****++++****+::::::::::::::::::::::::::::::;::::::
::::::::::::::::+S?*??*++*??*+??+:::::::::::::::::::::::::::::::::::::
::::::::::::::::;S*?#S*+*??%%*?%*:::::::::::::::::::::::::::::::::::::
::::::::::::::::;*;;%#%*+++++++*+:::::::::::::::::::::::::::::::::::::
:::::::::::::::::;;;:*%*++++++**;:::::::::::::::::::::::::::::::::::::
:::::::::::::::::::;;::+++*****+::::::::::::::::::::::::::::::::::::::
::;;:::::::::::::::::;:::;+***+:::::::::::::::::::::::::::::::::::::::
;;;:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
;:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

3. Sit in Easy Pose and look straight ahead. Alternate arm stretches. Move so that when the right hand extends forward and the left hand is back, the hands become fists, palm down. When the left hand is stretching forward and the right hand is back, the hands are open, relaxed and palm down. Move quickly and powerfully. The arms extend fully so that the elbow is straight. 3 Minutes.

This is for the nervous system. Move very fast so that the breath changes.

4. Bend your elbows with your palms facing forward, fingers slightly spread. Lean back 15 degrees. Close your eyes. Sit with your chin in and chest out. Balance your body from the chin, which is the moon center. Sing along with the tape Meditation by Wahe Guru Kaur and go into deep meditation. 15 Minutes.

Note: In this exercise #3, eyes are meant to be open, looking straightforward.

:::::::;;;;;;;;;;;;;;;:::;;;;;;::::;::::::;;:;;::;;;;;:;;;;;;;;;::::::
:;:::;;;;;;;++*****+++;;;;;;;;::;::::::;::;:::::::::::::::::::::::::::
:::::;;;;;+***************++;;;;;:::::::::::::::::::::::::::::::::::::
::;;;;;;;+**++++++++++++****+;+;;:;::::;:;::::::::::::::::::::::::::::
::;;;;;;+++++++++++++++++*******+;;;::::::::::::::::::::::::::::::::::
::;;;;;;+++++++++++++++++++***+++****++;;;;;;;;:;;;;;;;;::::::::::::::
:;;;;;;;;;;;;;;;+++*+++;;+++++++****************??***++;;;;;;:::::::::
::::;;;;;;;;;;;;;++++*+++*++++++++;+++++++++++++**+++*+++;;;;;;;::::::
:::::::;;;+;;+++++++***+?*+++***+++;;;++++*******+++++++++;:::::::::::
:::::::;;;;+++++++++++++*?**??***+++++++;+++++++++++++++++;:::::::::::
::::;;;;+++++******??%%%%SSSSSS%?+++++++++++;;;;;;;;++++++;;;;;:::::::
;;;;;;;+;;;++%SSSSSSS##SSSSSSSS#S%*++++++++++++++++++++++;;;;:::::::::
;;;;;;;;;++++?SSSSSSSSSSSSSSSSSSSSS*+++++;++++++++;;;;;;;;;:::::::::::
;;;;;;;+++;;;;%SSSSSSSSSSSSSSSSSSS?+++++;;++++;;;;;;;;;;;:::::::::::::
;;;;;+;;;;;;;;?SSSSSSSSSSSSSSSSSSS?;;;;;;++++;;;;;;;;;;;;:::::::::::::
;;;;;;;;;;;;;;+SSSSSSSSSSSSSSSSSSS*;;;;;;++;;;;;;;;+;;;;::::::::::::::
;;;;;;;;;;;;;;;%SSSSSSSSSSSSSSSSS%+;;;;;++;;;;;;++;;;;;:::::::::::::::
;;;;;;;;;;;;;;;%#S##SSSSSSSSSSSSS%*;+;;;++;;;;;++;;;;;::::::::::::::::
;;;;;;;;;;;;;;;%######SSSSSSSSSSSS*;;;;++;;;;;++;;;;;:::::::;:::::::::
;;;;++*???*+++*%SSS%S#SSSSSSSSSSSS?;;;;+;;;;;++;;;;;::::::;;::::::::::
;;*SSSSSSSS?+******?%SSSSSSSSSSSSS?;;;;;;;;;++;;;;;::::::;;:::::::::::
:;%SSSSSS%%?***??%SSSSSSSSSSSSSSSS%+;;;;;;;++;;;;:::::::;;::::::::::::
::*SSSSS##%+++%SSSSSSSSSSSSSSSSSSSS+;;;;;;;+;;;;::::::::::::::::::::::
:::;?SSS###S*+SSSS%%%%%SSSSSSSSSSSS*;;;;;;;;;;;::;::::::::::::::::::::
::::;+%SSS###S#SS%%%%%%%%SSSSSSSSSSS;;;;;;;;;;;:;:::::::::::::::::::::
::::::;?SSSS##SSS%%%%%%%%SSSSSSSSS##S??***++;;::::::::::::::::::::::::
::::::::*SSSSSSS%%%S%%SSSSSSSSSSSS#######SSS%%%*;;::::::::::::::::::::
::::::::;+%SSSSS%%%SSSSSSSSSSSSSSS##S#SSSSSSSSSSSS%%?*+::;;:::::::::::
::::::;;;:;*%SSSSSSSSS%%???%%SSSSSSSSSSSSSSSSSSSSSSS##S%*?**+;;;;:::::
::::::::::::+*?%%%S%?*+++++**??*???%??**??%%SSSSSSSSSSSS*++********+;:
::::::::::;::::;;;+**+++++**+;:::::;:::;;;;+*?????*???*****;;;::::::::
::::::::;;::::::::;%#?++*???;::::::::::;;;::::::::::::::::::::::::::::
::::::::::::::::::?##%*??????+::::::::::::::::::::::::::::::::::::::::
:::::::::::::::::;S##%*****???;:::::::::::::::::::::::::::::::::::::::
:::::::::::::::::+#S??*++++*?*+:::::::::::::::::::::::::::::::::::::::
:::::::::::::::::*S****++**++**:::::::::::::::::::::::::::::::::::::::
:::::::::::::::::*%*S%++?%%?*S?:::::::::::::::::::::::::::::::::::::::
:::::::::::::::::;;;?#?++++++*+:::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::;:+?*+++++*;:::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::;+****+::::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::;;;;:::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

The angle of the spine is important. If this exercise is done correctly, the basic psyche will change.

To finish: Inhale, lean back a little farther and stretch your spine vertebra by vertebra as you hold the breath 10-15 seconds. Repeat this sequence two more times. Exercise one is for the tattvas, exercise two is for the pranic rib cage, and exercise three is for the nervous system.

;;;;;;;::;;;::;;;;;;;;;;;;;;;;;;;;;;;;;++;;;+++;;;;;;;;;;;;:::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++;;;++*******++++++++;;;;;::::::::::
;;;;:;;;;;;;;;;;;;;;;;;;;;;;;++++++*??????%%%%%?*****+++;;;;::::::::::
::;;:;:::;;;;;;;;;;;;;;;;;;++*****?????***?%*??%?******++;;;;:::::::::
:::::;::;;;;;:;;;;;;;;;;+++**************+**+*+*??*++++++;;;;;::::::::
;;;;;:::::;;;;;;;;;;;+++****++++**++*++++++++++++++++++++;;;;;;:::::::
::;;;;;:;;;;;;;;;;+*****+++++++++++++++++++++++++++++;;;;;;;;;;:::::::
::::;;:;;;;;;;;;;+*++**+++++++++++++++++++++++++++++;;;;;;;;;::::;;:::
:::::;;;;;;;;;;+++++++*+++++++++++++++++++++++++++;;;;;;;;;:::;;;;;;;;
:;;;;;;;;;;;;;+*++++++**++++++++++++++++++++++++;;;;;;;;;:::::::::;;:;
;;;;;;;;;;;;;;+*+++++++*+++++*++++++++++++++++;;;;;;;+;;;;;:::;:::::::
;;;;;;;;;;;;;;;+++++++***++++*+++++++++++++++;;;;;;;*+;++;::;:;;::::::
;;;;;;;;;;;;;;;+++****++*?*+++*++++++++;;;++;;;;;;;+*;+**+;::;;;::::::
;;;;;;;;;;;;;;;+?%SSS%%*++**++++++;+;++;+*+++*++;;;;;;+++*+;;;;:::::::
;;;;;;;;;;;;;;;+SSSSSSSS%%?*++++++;;;++;;++++*?*++;;;;;++++++;;;::::::
**+++++++;;;;;;+SSSSSSSSSSSSS%%%%????+++;;++++****+;;;;;+++++++;::::::
++++**????****+*SSSSSSSSSSSSSSSSSSSSS%?*;;++;++++**++;;;;+++++?+::::::
;;;+++;;+++++++*SSSSSSSSSSSSSSSSSSSSSSS?+;+;;+++++***+;;;;;;+++;;;::::
;;;;;;+;;;;;;;+*S#SSSSSSSSSSSSSSSSSSS%S*++++++++++++**+;;;;;;;;;;;::::
;;;;;;;;;;;+%%SSS###SSSSSSSSSSSSSS%%%%?;;;;;;+++++++++++;;;;;;;;;;::::
;;;;;;;;;;+SSSSSSS###SSSSSSSSSSSS%%%%%*;;::::;;;;;+++++++++;;;;;;;::::
;;;;;;;;;*SSSSSSSSS####SSSSSSSSSS%%%%?;::::::::::::;;;;;;+++;;;;;;::::
;;;;;;;;;?SSSSSSSSSS###SSSSSSSSSSSS%?;::::::::::::::::::::;;;;;;::;;++
;;;;;;;;;%SSSSSSSSSSS###SSSSSSSSS%%%*:::::::::::::::::::::::::::::::::
;;;;;;;;;?SSSSSSSSSSSS###SSSSSSS%%%%;:::::::::::::::::::::::::::::::::
;;;;;;;;;?SSSSSSSSSSSSS#SSSSSSSS%%%?::::::::::::::::::::::::::::::::::
;;;;;;;;+%SSSSSSSSSSS%S##SSSSSSS%%%?::::::::::::::::::::::::::::::::::
;;;;;;;;*SSSSSSS%SSSSSS###SSSSSS%%%?;:::::::::::::::::::::::::::::::::
;;;;;;;+%SSSSSSSS%SSSSS##SSSSSS%%%%%%;::::::::::::::::::::::::::::::::
;;;;;;;*SSSSSSSSSS%???%SSSS%%%%%%%%%%%;:::::::::::::::::::::::::::::::
;;;;;;;%SSSSSSSSSS%**+*SSS%%%%%%%%%%%S?:::::::::::::::::::::::::::::::
;;;;;;;%SSSSSSSSSS?**++%SS%%%%%%%%%%%SS;::::::::::::::::::::::::::::::
;;;;;;;%SSSSSSSSSS?*+;;?S%%%%%??????SSS%;:::::::::::::::::::::::::::::
:::::::?SSSSSSSS%*+;;;+%S%%%%?????*;%SS%*:::::::::::::::::::::::::::::
:::::::*SSSSSS%**+;;++*S%%%%%????*:::%%*+;::::::::::::::::::::::::::::
::::::::?SSSSS???+;;***%%%%%????+::::?*++;::::::::::::::::::::::::::::
:::::::::*%S%%S?+*++?**%%%%%??*;::::+*+;;;::::::::::::::::::::::::::::
::::::::::;?%%?***+*%%%%?%??**::::::?*+;;:::::::::::::::::::::::::::::
::::::::::::*%*??+**?**+++**+;::::::*+++;:::::::::::::::::::::::::::::
:::::::::::::;??*+*+++++;;;:::::::::+++;::::::::::::::::::::::::::::::
::::::::::::*?S?*+++++++::::::::::::+*+:::::::::::::::::::::::::::::::
:::::::::::?###S?**++++;::::::::::::;;::::::::::::::::::::::::::::::::
:::::::::::S####%?*+*???+++:::::::::::::::::::::::::::::::::::::::::::
::::::::::;S####%?*?%%???**;::::::::::::,,,,::::::::::::::::::::::::::
::::::::::;S####%*??***+****::::::::::,::,:::,::::::::::::::::::::::::
::::::::::;####S???**++++***:,:::::::,,,,::::::::,::,:::::::::::::::::
::::::::::+##SS*++****++;++*+::::::,,,,,,:::,::::::,:::::::::::::,::::
::::::::::*#S+**?*?*+++;++++;:::::,,,,,,:::,:::::::::,::::::::::::::::
::::::::::?#%;;*SSS?+++*?%*+::::::,,,,::::,:::,,,,:::,,,,,,::::::,,:::
:::::::::,*#+:;:?##?*+++*?**;::::,,,,::::,,:,,:,,,,,,,,,,,,,::::::,,::
:::::::::,+#;:;::*SS?+++;;;;::::,,,,,::,,,,,,,,,,,,,,,,,,,,:,,:::,,,,:
:::::::::,:%;:;;:,;**++++;+;:::,,,,,,:,,::,,,,,,,,,,,,,,,,,,,::::,,,,,
::::::::::,;+,:;;:,,;+++++;::::,,,,,::::::,,,,,,,,,,,,,,,,,,,,::::,,,:
:::::::::::,::::::::,:;+*;::::,,,,,,::,,::,,,,,,,,,,,,,,,,,,,,,::::,,,
::::::::::::,::::::::,,,,,:::,,,,,,:,:,,,,,,,:,,,,,,,,,,,,,,,,,:,::,,,
::::::::::::::,,,:,,,,,,,:::,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,:
:::::::::::::,,,:,,,,,,,::::,,,,,,,::,,,,,,,,,,,,,,,,:,,:,,,,,,,,::,,:
::::::::::::::,::,,,,,,::::,,,,,,::::,,,,,,,,,,,,,,,,,,,,:,,:,,,,,::,,

Yogi Bhajan • May 30, 1996

The Teachings of Yogi Bhajan ©2008

Page 242

Kriya for The Frontal Brain 1) Sit in Easy Pose. Place the hands on the knees. Arch the spine forward and push the lower jaw out, pushing the teeth out as the head goes up. Then arch the spine back and open the mouth. Flex your entire spine and breathe powerfully through the mouth. Continue for 3-4 minutes. This exercise works on the frontal brain. 2) Sit in Crow Pose, a squatting position with the feet flat on the floor, knees apart. Place the hands on the waist. Stand up while inhaling through the mouth, pushing the lower jaw forward, pushing the teeth out. Then exhale through the open mouth as you lower yourself back down into Crow Pose. Continue for 2-3 minutes. This exercise works on the meridian points in the thigh, which are connected with sexual energy and compassion. The thigh bone controls the balance of potassium and calcium, and the inflow and outflow of energy. 3) Sit down in Easy Pose with the forearms bent up at the sides, hands at face level. The palms face out, away from each other. (a) Bring the right forearm out, straightening the arm so that it is parallel to the ground, palm down. Then return to the original position and repeat with the left arm. (b) Continue alternating arms fast and hard for 6 minutes. This exercise pressurizes the frontal brain at the Third Eye Point.

...,,,..,,,,,,,,,,,,,,,,,,,,,,,,,.....................................
..,,,,,,,,,,,,,::::::::,,,,,,,,,,......,,.,,,,,,,,,,,,,,,,,,,,,,,,,,,,
...,,,,.,,,,,,,:::::::::,,,,,,,,,......,,,,,,,,,,,,,,,,,,,,::::::,,,,,
...,,,,,,,,,,,,+::;;:::::,,,,,,,,......,,,,,,,,,,,,,,,,,,,,:;;::::::,,
...,,,,,,,,,,,;**;;::::;:,,,,,,,,......,,,,,,,,,,,,,,,,,,,,;:;;;;:::,,
..,,,,,,,,,,,:**???*+;;:,,,.,,,,,......,,,,,,,,,,,,,,,,,,,,++;;;;::;,,
..,,,,,,,,,,.:?%S%%%?*:,,,,,.,,,,......,,,,,,,,,,,,,,,,,,,,+****++;,,,
..,,,,,,,,,,,+%%%S%?;,,,,,,,...,,......,,,,,,,,,,,,,,,,,,,,*?%SS?;:,,,
..,,,,,,,,,,,:;::*?:,:,,,,,,,..........,,,,,,,,,,,,,,,,,,,,*%SS*:,,,,,
..,,,,,,,,,,,,,,;;;,::,,,,,,,,,........,,,,,,,,,,,,,,,,,:::*??+:,,,,,,
..,,,,,,,,,,,,,,:;:::::,,,,,,,,,.......,,,,,,,,,,,,,,,::;;;;:;:,,,,,,:
..,,,,,,,,,,,,,,:,,:::::,,,:,,,,,......,,,,::::,,,,:::::;;;::,,,,,,:::
..,,,,,,,,,,,,,,::::;:;::,,:;,,,,......,,,,,:::,::::;;;;;;:,,,,,,:::::
..,,,,,,,,,,,,,:,:::;;;::,:,:,,,,......,,,,,:::::;;;;;;;::,::::,::::::
..,,,,,,,,:,,,,:::::;;:::,,::,,,,......,,,,:::;;;;::::,,,,,,:::::;;:::
..,,:;;++;;:::::::;;;;:;::,,:,,,,......,:;;;;;::::,,,,,,,::::::::;::::
..,;***++;;;;+;::::;;;;:::,,:,,,,......,+*+;::::::,,,,::::::::::::;:::
..,;+;:::::::::;:::;;;;:;::,:::,,......:*+;,,,,:::::::::::::;;::::::::
..,,::::::::::;:,,::::,,::;::::,,......,:;;,::::::::;;::::::;;;;:::::,
....,::::::;;+++::::::::::::::::,........::::::;;:;;+;::::::::::::;::.
..,,,:::::;***+;;:;;;;::::::::::,......;+;;,::;*+;;:::::::::::::::::,.
..,;**;:::;***;::::;;:;;;:::;:::,......;***+:;+**;;:::::::::::::::::,.
.,::+**;:::;*;:::::::::::;::::;:,......,::;;;;;+*+;;::;:::::::;;;+;:::
.,:::::::;;::::::::::::::;;;:::;:......,:::;:::;;+;;:;;;;;;;;;;;;;:::,
..,,,:::;::::::::::::::::;;::::;:......:;:::;;;;;;;++*++++;;;:::,,,,,,
.,:;;:::::::::++++++++++;:::::,,,......,,,,,,::::;::::,,,,,,,,,,......
....,.....,.,,,,,,,,,,,,,.............................................
......................................................................
......................................................................
......................................................................
.........................................,......,,,,,,,,,,,,,,,,,,,,..
........................................,:,,,,,::::::;;;;;;;;;;;;;;:..
........................................,,,,,,,,::::;;;;;;;;;;;;;;;:..
........................................,,,.,,,,,,::;;+;;;;:;;;;;;;:..
.........................................,,..,.,,,,:;???+;:::;::;;;:..
...............................................,,,,,*%???:::::::;:::..
......,.,,,,,,,,,,,,,,,,,,,,,,,,,,..............,,,,?S%S?:::::::::::..
..,,,,,,,,,,,:::;;;:::::::::::::::.............,::;;*%%%*;::::::::::..
..,,,,,,,,,,,,:;;;;;;:::::::::::::............:;;;;;;;;;;;;;;:::::::..
..,,,,,,,,,,,,:;;;+;;;;:::::::::::...........:;;;:;;;;;;;:::;;::::::..
..,,,,,,,,,,,,,:;+*+;;::::::::::::..........,;;;;:;;;;;;;:::;;::::::..
..,,,,,,,,,,:::;*???*;:::::::::::,........,,;;;+:::;;;;;;:::;;;::::,..
..,,,,,:::::;+;+%??*?+;;:::::::::,........,;;++::;:;;;;;:;:::;;;:::,..
..,,,,:::;;;++;+SS?%S;;;;;;::::::,........:;;+:,;;:;;;;;:;::,:+;:::,..
..,:;;;;;;++++++?%%%*;+;+;;;;;:::,........,;;+,,:;;;;;;;:;:::,;;:::,..
..,;+;++;;;+++++++++;;+;+++;;;;;;,.......,,:;+;,:;;;;;;::;::,,+;:::,..
..,:++++;,:+++++++;++;++;;::+++;:,......,,,:;;;:;;;;;;;::;::,;;;:,,,..
..,::;+++;:+++++++++++++;:;+++;:::......,,,,,;**++;;;;;::;;+;;::,,,,..
..,:,:;;+;:;;+*++++*+;;;::;++;::::......,,,,,,+***+;;:;:;****;::,,,,..
..,::,,::;;;;;;+****;;;;;;;;::::::......,,,,,,,;;;;:;;;:;++;:,,,,,,,..
..,::::;;;;+;;;;*?*++;;+;;;;::::;:......,,,,,,::::::;;::;;:;:,,,,,,,..
..,:,,,;;;;;;;;;+*+;+;++;;;;,,,,:,......,,,,,,::;;;:;;:;;;:;:,,,,,:,..
...,,,.,;;;;;+;;*?;;*++;+;;:,,,,,,......,:,,,,::;;;:;;:;;;:::,,,,,:,..
..,,:::::;;;;++;;+;+?++++:::,,,,,,......,:,,,,:;:;;;:;;;;;;:::,,,,,,..
..,::;;;;;;++*??*+*%S*++;;;;;;;;;:......,:,,,,:+:;;;;:;;;:::::::,,,,..
..:;;;;;+**?%%%????%%%?++*+;;;;;;:......,:,,,::+;;+;:;;;;;;::::::,,,..
..,:::::::;;;;;;;;;;;;;;:;:::::::,......,::,,::;;;+;:;;+;;;:,,::::,,..
........................................,::,,,:;;;;;;+++;;;::::::::,..
........................................,:::::;;;;;++:;+;;;::::::::,..
........................................,::,,:;;;;;;;,;+;;;:,::::::,..
........................................,:::::;:;;;;::;;;;;:::::::::..
........................................,,,,,,;:;;;;:,;;;;;:,::,,:::..
.........................................,,,,,;;;;;+,,;;;;:,,,,,,,,,..
........................................,:::::;;:;;;:,;;;;:,,,,,,,,,..
........................................,:::::;+*+*+;;++;;::::::::::..
........................................,:::::++;;;;;;;+++++::::::::..
........................................,:,,,,,,:::::::::,::::::,,,,..
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
................,,,...,,.,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.............
...............,,,,..,,,,,,,,,,,,,,,,,,:::::::::::::::::,.............
.............,.,,,,,,,,,,,,,,,,,,,,,,,:::;;;;;::::::::::,.............
............,,,,,,,,,,,,,,,,,,,,,,,,,,,:;++;:;::::::::::,.............
............,,,,,,,,,,,,,,,,,,,,,,,,,,,:*?**+:,:::::::::,.............
............,,,,,,,,,,,,,,,,,,,,,,,,,,,;????*,:::::::,:;,.............
............,,,,,,,,,,,,,,,,,,,,,,,:::,;S%%S*,::,::::,:+:.............
............,,:;;++;:;:::::::::::::::;;+*??*+;:::::::,++,.............
............,:::;::::;;;:;;;;;:::;:::::::;;::::::::::;?;,.............
............,,,,,,,,,,:::::;:;;;;;;::::::;::::::::;::;;:,.............
............,,,,,,,,,,,,,,,,:::::::::::::;:::::::;::+;::,.............
............,,,,,,,,,,,,,,,,:,,,,,:::::::;:::::;+;:;++;:,.............
............,,,,,,,,,,,,,,,,::,,,:::;:::;;:;:::;;;;;;;:::.............
............,,,,,,,,,,,,,,,,::,::::::;:::;;;;:::::;;;:::,.............
............,,,,,,,,,,,,,,,,::,,::::::;;;:;;;;:;::,::::::.............
............,,,,,,,,,,,,,,,,::::::::;;;;;;;;;;;::::::::::.............
...............,,,,,,,,,,,,,,:::::::::;;;;;;;:::::::::,,,.............
........................,,,,:;:;::::::::::::::::;;:::::,,.............
......................,,,,,,:;;;;;:::::::::::::;;;;;;;:,,.............
.....................,,,,,,:::;;;;;;;:::;;;;;;;;;;;;;::::.............
....................,,,,,,:::::;+*???%%+;;;;;;;;;;+;;::::.............
.......................,,,:::::;+*****?+::::;;++*++;;::::.............
................................,,,,,,,,:::::;::,,,,,,,,,.............
......................................................................
......................................................................
......................................................................
...................,..,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,...........
..............,.,.,,..,,,,:::;;;:,,,,,,,,,,:::,,,,,,,,,,::,...........
..............,,,,,,.,,,,:::;;;;;,,,,,:,,,,,:::,,,,,,,,,,:,...........
..............,,,,,,,,,,,,:+**;;:,,,,,,,,,,,:::,,,,,,,,,,:,...........
..............,,,,:,,,,,,,+**?*+,,,,,,,,,,,,,::,,,,,,,,,,:,...........
..............,,,:;,,,,,,,*???%+,,,,,,,,,,,,,,::,,,,,,,,,,,...........
..............,,,;+,,,,,,,*S%SS;;::::::,:,,,,,:::,,,,,,,,,,...........
..............,,:*;,,,,,:;;+**+;;::::;::::::::::::::::,::,,...........
..............,,:?+,,:::::::;;;;::::;;;;;::;;;;;:;:;;;;+++;...........
..............,,,++;::::::::::::::::;;;;;;;;;;:;;;;;:,,,,,,...........
.............,,,:;;+;;;:::::;:::::::;::::::::::,,::::,,,,,,...........
.............,,,,:;+;;;;:;;;;;;;;::;:,,:::,,::::,,:::::,,,,...........
.............,,,,,:;;;;:;;;;;:;;:::::,,::::,,,:::,,:::::,,,...........
..............,,,,,,::::;;;;;;;;;:;::::,::::,,,::::,:::::,,...........
..............,,,,,,,,:;;:::;;;;;:::::::,,::::,,,:::::::::,...........
..............,,,,:,,,::;;;;;;;;;;;:::::::,,::::,,,:::::::,...........
..............,:::::::::::;;;;;;;::::::::::::::::::::::::::...........
..............,;;;;;::::::::::::::::;:::::,,,,,,,,,,,,,,,,,...........
..............,:;;;;;::::::::::::::;;;;:::,,,,,,,,,,,,,,,,,...........
..............,,:;;;+;;:::::::;:;;;;;;;;;;:::::::,,,,,,...............
..............,,,,:;+*??**;;;;;;;;;;;;;;;::::::::::::::,,.............
..............,,,::+****?**++++;;;;;+++;;:::::::::::::::,.............
.................,,::,,,,,,,,:,:::::,,,,,,,,,,,,,,,,,,,...............

Page 243

Kriya for The Frontal Brain 4) (a) Remain in Easy Pose, with hands above the shoulders in fists, thumbs locked inside pressing on the mound of the little finger. This is the original position. The movements are in a 4-count rhythm as follows: (b) Bring right arm out and up 60°. Return to original position. (c) Bring left arm out and up 60°. Return to original position. (d) Bring both arms straight up over head, parallel to each other. Return them to original position. Continue this rhythm moving fast and powerfully for 6-7 minutes. 5) Still in Easy Pose, stretch your arms straight out in front of you, parallel to the ground with the palms facing up. Bend the middle (Saturn) fingers into the palms and lock your thumbs over them The other fingers are straight. Moving the arms together, pump them up and down, moving about 12 inches above and 12 inches below the original position. The breath will come naturally in rhythm with the motion. Keep the elbows straight and move fast and powerfully for 3 minutes. This exercise works on breaking up deposits in the neck that block circulation to the brain. It also works on patience, the quality of the Saturn finger.

......................................................................
...................,,,,,,,,,,,,,::::::,:::::::::::,...................
...................,,,,,,,,,,,,:::;;;:::::::::::::,...................
...................,,,,,,,,,,,,:;;;;;;:,,:,:::::::,...................
...................,,,,,,,:::;:,;***+;:::::::,,,::,...................
...................,,,,:::++;*+,*?*??,;?++*;::::,:,...................
..................,,,::;+;:,:;;,*S%S?::;::::;;;:::,...................
..................,,:;;;;:;;;;;;+???+;;;;;;:;;;;;:,...................
..................,,:;;;;;;;;:::::;;:;;:;;;;;;;;::,...................
..................,,,:::;;;+;;::::;::;;:;;;;;:::::,...................
..................,,,::::,::::;;:;;;;;;;;;::::::::,...................
..................,::::::::::::;;;;;;;;;::::::::::,...................
..................,::::::::::;;;;;;;;;;;::::::::::,...................
..................,::::::::::;;;;;;;;;;;::::::::::,...................
..................,::::::::::;;:;;;;;;+;::::::::::,...................
..................,:::::::::::;;;++;;;;::::::::::;:...................
...................,,,:;;;;;;:::;;;;;;:;;;;;::,,,,,...................
...................,,,:;;;;;;;::::;;::;;;;;;;;,,,,,...................
...................,,::;+;;;;+;:;;:;;;;;;;;;;:::::,...................
...................,:::;;++++**++;;++;;;;;;;;:::::,...................
...................::::;;++??***++++;+++++;;;;;:::,...................
...................,,,,,,,::::,,,:::,,:::::,,,,,,,....................
......................................................................
......................................................................
......,,,,,,,,,,,,:::::::::::;+;,..,;+;,,,,,,,,,::::::::::::::::::::,.
...,.,,,,,,,,,:::::::::::::::*+*,..,***,,,,,,,,,::::::::::::::::::::,.
....,,,,,,,,,,,:::::::::::::;?+:,...,+*;.,,,,,,,::::::::::::::::::::,.
.,,,,,,,,,,,,,,:::::::::::::+?;,,..,.:*+,,,,,,,,,:::::::::::::::::::,.
.,,,,,,,,,,,,,::::::::::::::;;:,,..,,,;;;,,,,,,,::::::::::::::::::::,.
.,,,,,,,,,,,,,:::::::::::,:;;:,:,..,,.:++:,,,,,,::::::::::::::::::::,.
.,,,,,,,,,,,,,,:::::::::::;;;:,,,..,,,,;;;:,,,,,,:::::::::::::::::::,.
,,,,,,,,,,,,,,:::::::,,,:;;;:,,,,..,,,,:;;;:,,,,::::::::::::::::::::,.
,,,,,,,,,,:,,::;;;;;;,,,;;;;:,,,,..,,,,,;;;;:,,:;;;;;;;:::::::::::::,.
,,,,,,,,,,,,,:;;++;;;,,;;;;;,,,,,.,,,,,,:;;;;:,:;;++;;;,,,,,,:::::::,.
,,,,,,,:;+;++,;*?**;,,;+;;;:,,,,,.,,,,,,,;;;;;:,;*?**;::;;;+::::::::,.
,,,,,;;;;;:+?:;%???*:;++;;:,,,,,,.,,,,,,,:;;;;+;+??*?*,*?+++;;;:::::,.
,,::;;+;:::;;;+S%%S*+;;;;;,,,,,,,.,,,:,,,::;;+;++S%%S+:;+::::;+;::::,.
,:;;;;;:;;;;;;;*??*+;;;;;:,,,,,,,.,,::,,,:,:+;:;;?%%*;;;;;;;;;;;;;;:..
,,:;;;;;;+;:::::;;;;;;;;:,,,,:,,,.,,:::,,::,;:;;;;;;;:;;;;+;;;;;;;::,.
,,:::::;;;;:::::;::::;;:,,,,,,::,.,:::::,::,:::;:;;:::;;;;;;;;::::::,.
,,::::,,::::::;;;;;;;;::::,,:,,:,.,:::::,::::::;;;;;;;;;;;:::::,::::,.
,,:::::,:::::;;;;;;;;:::::::,::,,.,::::::::::;::;;;;;;;;;:::::::::::,.
,,::::::::::;;;;;;;;;;:,::::::::,.,::::::::::;;;;;;;;;;;;:::::::::::,.
,,:::::::::;;;;;;;;;;;;:,,::::::,.,::::::::::;;;;;;;;;;;:,,:::::::::..
:,,::::::::;;;;;;;;;;;;::,,,::::,.,:::::::::;;;;;;;;;;;;;::,::::::::,.
::::::::::::;;;;;;;;;;::::::::::,.,:::::::::;;;;;;;;;;;;;:::::::::::,.
,,,:::;:;;::::;;;;:;;:::::::::,,,.,,,:::;:;;::::;;;;:;;::::::::,::::,.
...:;;;;;;;:::;;;;;;::;;;;;:::,,....,:;;;;;;;:::;;;;;;:;;;;;;::,,,,,..
,,,:;;;;;;;;::::::::;;;;;;;;;:,,...,,:;;;;;;;;::::::::;;;;;;;;;:,,,,..
,,:::;+++;;*;;+;:;;;+;;;;;;;::::,..,::;++++;++;;+;:;;++;;;;;;;::::::,.
.,,,,,:::,:::,,,,,,,,,,,,,,,,,,,...,,,,,:::,::,,,,,,,,,,,,,,,,,,,,,,..
......................................................................
......................................................................
......................................................................
.........................,,,,::,,,,,,:,:;:::::::......................
.......................,,,,.:++::::::::++;::::::......................
.......................,,,,,;+:,:::::::;*;::::::......................
......................,,,,,,+*,,,::::::;?;,:::::......................
....................,,,,,,,,;;:,,,::::::;;::::::......................
....................,,,,,,,:;+:,,,,:::,:;;:,:::,......................
....................,,,,,,,:;;:,,,,::,,:;;:,:,:,......................
...................,,,,,,,,:;;;,,:,:,,,:;:,:,,:,......................
...................,,,,,,,,:;;;:;::::::;;:,::,,,......................
...................,,,,,,,,:;;;+;:;;;;+;;;,,,,,,......................
...................,,,,,,,,:;;;+:+++;;+;;;,,,,,,......................
...................,,,,,,,,:;;;;+?*?*:+;;;,,,,,,......................
...................,,:,,,:,:;;+*%%?%%++;;:,,,,,,......................
...................,,::,,:,,;;;;?S%S?;;;;:,,,,,,......................
...................,,::,,::,:;:;;+**;;;;;:,,,,:,......................
...................,::::,::,:::;:;;:::;::,,,:::,......................
...................,::::,,:::::;;;::::;::::::::,......................
...................,:::::,:::::;;::;;;;::::::::,......................
...................,:::::::::;;:;;;;;;::::::::::......................
...................,:::::::::;;;;;;;;;;;:,:::::,......................
...................,,:::::::;;;;;;;;;;;;:,,:::::......................
...................,,:::::::;;;;;;;;;;;;;:::,:::......................
...................,,::::::::::::;;;:;:::::::::,......................
.....................,;;;;;;;:::;;;;;;:;;;;;:::,......................
....................,,;;;;;;;;:::::::::;;;;;;;:,......................
....................,::;;;;;;+:;;;:;;;;;;;;;;:::......................
...................,:::;;*++*?*+;;;;;;;;;;;;;:::......................
....................,,,,,,,,,,::,,,,,,,,,,,,,,,,......................
......................................................................
......................................................................
..............,.,,,,,,,,,,,,,,,,.....,......,,,.,,,,,,,,,,,,,,,,......
.........,,,,,,,,,,,,,::::::::::....,++:,...;**+;,,,,:::::::::::,.....
...,..,,,,,,,,,,,,,,,,:;;;:::,:,.....,**+,...;??*;,,,:::::::::::,.....
...,..,,,,,,,,,,,,,,,,;;;;;;;,,,......,:+*;,,,:*%?:,,:;;;;;;:,,,,.....
..,,,.,,,,,,,,,,,,,,,,+*+;;;:,,,.........:*+;:,,;+;;::;;;;;;:,,,,.....
.,,,,,,,,,,,,,,,,,,,,:*??%?;,,,,......,,,.:++;;:::;;;;::;++;,,,,,.....
.,,,,,,,,,,,,,,,,,,,:;?%S%+::,,,.....,,,,,,::;;;;;;;;;;;;;+;,,,,,.....
.,:;+;;::::,,::,:::;;;*?+;:::::,....,,,,,,,,,,:;;;;++++;+;:::::,,.....
.,,:;;;;+;+;++++;::::::::::::::,....,,,:,,,,:,,:;;+++**+;;;:;;::,.....
.,,,,,,::::;+++*;:;:::;;;::::::,...,,,,::,,,:,,,,:;+++;;+;;;;;;,,.....
.,,,,,,:::,,,:,,:::;;;;;;:;;;;:,...,,,,:::,,::,:::,:+;;;+;++;;:,,.....
.,,,,,,::::,,::,::,;;;:;;;;;;::,...,,,,:::,,::,:::,:;;;;+;;;;:,,,.....
.,,,,,,:::::,::,:::;;;;;;:::;:::...,,,,::::,:::::::;;;;;;;;;;:::,.....
.,,,,,,,::::,::,:::;;;;:;;;;:,::...,,,,:::::,::::::;;;;;;;;;::::,.....
.,,,,,,,:::::::::::;;;;;;;;;::,,...,,,,,::::,::::::::;;;;;;;:,::,.....
.,,,,,,:;;;;;;;;::;;;;;:::;;;:,,...,,,,:::;;::::::;;;;;+;;;;;:::,.....
.......,;;;;;;:::::;;;::::::;:,,...,,,,:;;;;;;::::::::::;;;;;,,,......
.,,,,,,,:;;;;::::;;;;;;:::::;;:,.......,;;;;;:::::;;+;:::::;;:,,......
..,,,,,:+****+;;;+;;;;;;;;;;;;;;....,,,,;+++;;;;;+;;;;;;;;;;;;;:,.....
.....,:::;;;+++;;;;;;;;+;:;+;;;:,.....,;?????*;;++;;;;;;;;;+;+;;,.....
..,.,,:::::::::;;++++**+;;;;;:::,....,::::;;;+;;;;;;;;++;;;++;;;,.....
.......,.....,,,,,,::::::,,,,,,,..............,,,,,,,,,,,,.,,,,,......
...................................,,,,,,,,,.,,,,.....................
..................,...,,,,,,,,,,,,,,,::::::::::::,....................
..................,,..,,,,,,,,,,,,,,:::;;;;;;::,:,....................
..................,,.,,,,,,,,,,,,,,,,::++;;;;;:,,,....................
.................,,,,,,,,,,,,,,,,,,,,,:***++;:,,,,....................
.................,,,,,,,,,,,,,,,:,,,,,:???%%+,,,,,....................
.................,,,,,,,,,,,,,,,::,,,,+%%SS*::,,,,....................
.................,,,,,,,,,,,:,,:::,::;+*??+;:::::,....................
.................,,,,,,::,,,:,,:,:::;;:;;;:;:::::,....................
.................,,,,,,:::,,::,,::;;;;:;:::::::::,....................
.................,,,,,,:::,,,,,::;;+;;;::::::::;:,....................
.................,,,,,,::,::::;;;::;;::::;;;::;;:,....................
.................,,,,:::;+;+;;::::::::::;;;;;;;::,....................
.................,::;++;+;:::::,::,:;;;;;;;;;;:::,....................
.................,::;:::::::::;+**;;;;;;;;;;;;;,:,....................
.................,:,,,,:;;;;;+++++;;;;;;;;;;;;;::,....................
.................,,,,,,:;;;;++;;;;;;;;;::::;;;;,,,....................
.......................,;;;;;;;;;:;;;+;::::::;;,,,....................
.................,,,,,,,;++++;;;;;+;;;;;;:;;;;;;:,....................
...................,,,,:*????*+;;+;;;;;;;;;;;;;;;:....................
....................,,::;;;;;++;;;;;;;;;+;;;++;;;:....................

Page 244

Kriya for The Frontal Brain 6) Come into Frog Pose, squatting down so the buttocks are resting on the heels, which are off the ground and touching each other. The finger tips are on the ground between the knees, and the head is up. Inhale and raise the buttocks high, keeping the fingertips on the ground and the heels up. Exhale and come down to the starting position, letting the buttocks strike the heels. Breathe deeply and powerfully as you move, and continue until you have done 54 cycles, approximately 2-3 minutes. 7) Come into Rock Pose, sitting on the heels with the tops of the feet on the ground. In this position, repeat the arm movements of exercise 4. Continue for 2 minutes. This exercise works on the digestion and the removal of deposits and toxins in the breast area. 8) Stand up, close your eyes and dance, moving every muscle of the entire body without moving far from your original spot. Flow with the rhythm, mirroring the notes and words with body language. The music used in class was Don Cooper’s Twelve Months. Continue 25 minutes. This is called natural dancing instinct. It gives the body a chance to release deposited toxins. Effective communication uses body language to express and project the words we speak. Those who do not express their psyche through the vibration of the body will fail in communication and action. Yogi Bhajan • Summer 1983

.......................,,,,,,,,,,,,,,,,,,,,,,,,,,,,,..................
.......................,,,:::::::::::::::::::::::::,..................
.......................,,,:;;;;;;;;::::::::::::::::,..................
.......................,,,;;;;;;;;;;:::::::::::::::,..................
.......................,,,::;;;;;;;;:::::::::::::::,..................
.......................,,,:+++++;;+::::::::::::::::,..................
.......................,,,;*?%%?*+;::::::::::::::::,..................
.......................,,,:*%SS*;::::::::::::::::::,..................
.......................,,,,;%?*;:::::;:::::::::::::,..................
......................,,,,,:;,;::::::::::::::::::::,..................
......................,:,,,,,,:;;;;;;;:::::::::::::,..................
......................,:,,,,::;;;;;;;;;::::::::::::,..................
......................,::,,,::;;;;;;;;;;:::::::::::,..................
......................,::,,,::;:;;;;+;;;:;:::::::::,..................
......................,:::,,:::;;;;;+;;;;;:::::::::,..................
......................,:::::::;;;;;+;;;;;;;::::::::,..................
......................,:::::::;;;;++;;;;+;;;;::::::,..................
......................,:::::::;;;;++;;;++;;;;::::::,..................
......................,:::::::;::::::::;;;;;:;:::::,..................
......................,:::::::::::::::::::;;;;;::::,..................
......................,:::::::::;;;;;;;;;;;;;::::::,..................
......................,:::;;;;;;;;;;;;;;;::;;;:::::,..................
.......................,,,;;;;;;;;;;;;;;;;:;:;;:,,,,..................
......................,::::;;;;;;;;;;;;;;;+;:;;:,::,..................
......................,:::::+++;;;;;;+++*??;;;;::::,..................
......................,:::;+*??+;;;;++*%%?*;;;;;;::,..................
......................,;;;+**+*++;++**???**+:;;::::,..................
......................,;;;;;;;;;;;;;;;;;++++;;;;;;;,..................
.......................,,,,,,,,,,,,,::,,,,,,,,,,,,,,..................
......................................................................
..........................................,,,,,,,,,,,,,,,,,,,,,,,,,,,,
..........................................,;*+,,:::::::::::::::::::;;,
.,,,,,,,,,,,,,,,:::::::::::::::::::::,....,;+*,,,::::::::::::::::::::,
.,,,,,,,,,,,,,,::::;:::::::::::::::::,....,,;?:,,::::::::::::::::::::,
.,,,,,,,,,,,,,,::;;;;;;::::::::::::::,....,,:+;,,,:::::::::::::::::::,
.,,,,,,,,,,,,,,::;++;;;,:::::::::::::.....,,,;+:,,:::::::::::::::::::,
.,,,,,,:::++;;+:;**?*;:+;;**;:::::::,.....,,:;;;:,,::::::::::::::::::,
.,,,,::;+;;;;+?:*????*:?+;;;;;;:::::,.....,,,:;;;:,::::::::::::::::::,
.,:::;;;+::::;;:?#%%#*::;::::;+;;::::.....,,,,;;;;,:;;;;;;:::::::::::,
.,:;;;;;:;;;;;;+*%%%?++;;;;;:;;;;;;::.....,,,,:;;;::;;++;;:::::::::::,
.,,:;;;;;;;;::;;::;;;:;;:;;;;;;;;;:::.....,,,,:;;;;:;****:+++*;;;::::,
.,,::::;;;;+::::::;::::::;;;;;;::::::.....,,,,::;;+;*%???:++:::;;;:::,
.,,:::,,::;;::::::;:::::::;;:::::::::.....::,::,;+;;+?%%*;;;;;;;;;;;:,
.,::::::,:::::::::;;:::::::,,::::::::.....:::,:::;:;;;;;;;;:;;;;;;;::,
.,::::::,::::::::::::::::::::::::::::.....::::::::;;:;;:::;;;;;;:::::,
.,:::::::::::::::::::::::::::::::::::,....::::::::;;;:;;;;;;;::::::::,
.::::::::::::::::::::::::::::::::::::,....::::::::;:;:;;;;;;:::::::::,
.::::::::::::::::;;::::::;:::::::::::,....::::::::;;:;;;;;:;:::::::::,
.::::::::::;;;::;;;;;::;:::::::::::::,....:::::::;;;;;;;;;:;:::::::::,
,::::::::::::;;;;;;;;;;;;::::::::::::,....:::::::;;;;;;;;::;:::::::::,
.:::::::::::::::;;:::::::::::::::::::,....:::::::::;;;;;;;;;:::::::::,
.,:,:::,,,,::::::;:::::::::::::::,:::,....::::::::::;;;::::::::::::::,
.,,,,,,,,,,:::::::::::::::,,,,,,,,,,,.....,::,,,:::::;:::::::,:::::::,
.,,,::::::::::::::::::::::::::,,,,,,,.....,,:,,,:::::::::::::,,,,,,,,,
.,,,::::::;::::::::::::::::::::::::::.....,::::;:::::::::::::::::::::,
.,,,,,,,,:,,,:::,,,,::,,,,::,,,,,,,,,.....:::;;;::;;::::;:::;;:::::::,
..........................................:::::;;;;;;:;;;;::;;:::::::,
..........................................,,,,,,:::;::::::::::,,,,,,,.
......................................................................
......................................................................
............,,,,,,,,,,,,,,,,,,,,,,,.............,,.,,,,,,,,,,,,,,.....
..........,.,,,,,,:::::::::::::;*;,.............,,;+:,::::::;;::,.....
..........,,,,,,,,,::::::::::::+*+:.............,,++:,,:::::++::,.....
..........,,,,,,,,,,,::::::::,;?+:,............,.,*;,,,,,::,;*::,.....
..........,,,,,,,,,,,:,:::::::;*:,,............,.,+:,,,,,::,;*::,.....
..........,,,,,,,,,,,,,,,:,,:;;;,,,............,,;;;,,,,,,:,:;:,,.....
.........,,,,,,,:::::,,,,,,:;;::,,,............,,;;:,,,,,,,:;;:,,.....
.....,,.,,,,,,,,::;;;:,,,,:;;:,,,,,............,,:;:,,:,,,,:;;:,,.....
.....,,,,,,,,,,,:;+;:;,,,:;;;:,,,,,............,,;:;:;::::,:;:,,,.....
....,,,,,::++;+;;***+,,,;;;;;,,,,,,...........,,,::;;;:;:;;;;:,,,.....
....,,,::+;:::+;*%?%?:;;;;;:,,,,,,,...........,,,;:;;;**+;:;;:,,,.....
....,:;;;;::;;;:*S%S*;;;;;;,,,,,,,,...........,,,:;;+????+;;;:,,,.....
....,:;;;;;;;:;;;;++;;::;;,,,,,,,,,...........,,,:;;+%S%S+;;;:,,,.....
....,,,:::;;;::::::::::::,,,,,,,,,,...........,,,:;::;**+;:;;:,,,.....
....,,:,,,:::::::::::::::,,,,,,,,,,...........,,,,::::::::;::,,,,.....
....,,:,,,,,,::::::::::::,,,,,,,,,,...........,:,,::::;::::::,,,,.....
....,,::,,,::::::::::::::,,,,,,,,,,...........,,,,:::::::::::,,,,.....
....,,::,,,::::::::::::::::,,,,,,,,...........,,:,::::::::::::,,,.....
....,,::,,,,:::::::::::::,:::,,,,,,...........,,::::::::::::::::,.....
....,,::,:,,;;:::;;;:;:::,,::::,,,,...........,,,::;::::::::,,::,.....
....,,,:,,,,:::;;;;;:::::,,,,:::::,...........,,,:::;;;;;;:::,,:,.....
....,,,:,,,,:::::::::,,::,::,,,:::,...........,,,::::::::::::,,,,.....
....,,,,,,.,::,,:::::,:::,,,,,,,,,,...........,,,,,,:::::,,::,,,,.....
.....,,,,,,::::::::::::::,,,,,,,,,.............,,::,:::::::::,,,......
....,,::::::::::::::::::::::::,,,,,...........,::::::::::::::::,,.....
....,,::::::::::::::::::::::::::::,...........,:::::::::::::::::,.....
....::::::::::;;;:::;:::::::::,,,,,...........,::::;;::::;::::::,.....
....,,,,...,,,:::::,:::,,,,,,,................,,,::;;:::::::::,,,.....
.....................................................,,..,,...........
......................................................................
......................................................................
......................................................................
......................................................................
......................................................................
........,,.,,,,,,,,,:,::::::::::..........,,,,,,,,,,,,,,,,,,,,,::,,:,.
.........,.,,,,:::::::;;;;::::::,.........:;;;;;;;;;;;;;;;;;;;;;+*;;,.
.........,,.,,,,::::::;;;;;:::::,.........::;+:::;;;;;;;;;;;;;;;**+;,.
............,,,,,::::+??*;::::::,.........,:;*;,:::;;;;;;;;;;;;;++;;,.
............,,,,::::*S%%?:::::::,.........,,,;*;::::::;;;;;;;;;;;;;;,.
............,:::;;:;?SSS+:::::::,.........,,,.:+;;:::::::;;;;;;;;;;;,.
.........,::;;;;;;:;;+**::::::::,...........,.,:;;;;:::::::::;;;;;:;,.
........,:;;;;;;;+::::;:::::::::..............,,,:;;;;:::::;*+;;;::;,.
.........,::;;;;;++;;;;::;::;;::...............,,,::;;;;;:+%S%+;;:::,.
........,,,,,::;;++;;::::;;;++:,..............,,:::::;;;;+?%SS+;;:::,.
........,,,,,,,::;;::;:::+++;;:,..............,,,:::::;:;;;;+;+;;:::,.
........,,,,,,,;::;;::::::+;::,,.............,,,,::::::;;;;;::;;::::,.
........,,,:,,:::;:;:::::,::,,,,.............,,,,::::::;::;:::;:::::,.
........,,,::,,::;::;::::,,,,,,,............,,,,,,::::;:::::::::::::,.
.......,,,,,:,::::::;::::,,,,,,,...........,,,,,,,::::;::::::::,::::,.
.......,,,,,:,,::::::;:::,,,,,,,..........,,,,,:,,::::;:;;:::::,::::,.
.......,,,,,:,:;::::::;::,,,,,,,..........,,,,,:,,::::;;:::::::,:,,:,.
.......,,,:,:,:;::::::;::,,,,,,,..........,,,,,::,::::;:;::::::,,,,,,.
.......,,,:,:::;:::::::::,,,,,:,..........,,,,,::,::::;;:::::::,,,,,,.
.......,,,:,:::;:::::::::,,,,,,,..........,,,,,,::::::::;;:::::,,,::,.
.......,:,:::::;;::::::::,,,,,,,..........,:,,:,::::::;:::::::::,:::,.
.......,:,:::::;;::::::::,,,::,,..........,:,,:,::::::;;;:::::;:,,,:,.
.......,:,:::::;;::::::::,,,,::,..........,::,::;;:;:::;;;::::;:,,::,.
.......,:::::::;:;;::::::::::,:,..........,::,,;;;;::;;;;;;:::::,:::,.
.......,:::::::;:;;;;;;::::::::,..........,::::;;;;;;::::;:::;:,::::,.
.......,::::::;;;;:;+:::,:::::::..........,::::;;;;;;::::+;;:;:,::::,.
.......,:::::::;;:;+;:;:::,:::::..........,::::;;;;;:::::;;;:;::::::,.
.......,::::::;;;::+;;;:::::::::,.........,::::;;;::::::,;;;:;::::::,.
.......,,,,,:;:;;,;;;;;:,,,,,,,,..........,::::;;;:,::::,;;;;:,,,,,,,.
.......,::::;:;;::+;;;;,,,,,,,,,..........,,,,,;;;:,:::,,:+;:,,,,,,,,.
.......,:::;?*;;:;++**++;:::::::,.........,,:::+*::::::::;*?*:::::,,,.
.......,:::;++::::::::::::::::::,.........,::::*;::::::::::;;:::::,,..
........,,,...,,,,,,,,,,,,,,,,,,..........,,,,,,,,,,,,,,,,,,,,,,......
......................................................................

[Top]

Page 245

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Become Superhuman p.1 of 2

;;;;;;;;;;;;;;;+;;;;;;;;;::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,
;;;;;;;;++****++;+??***?*;::::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,
;;;;;;+++;;;;:::::;*?**++;;;;;;:;;::::::::::::::,,,,,,,,,,,,.,,,,,,,,,
,:::::;;;;;::::;::;+;;;;;;;;;;;;;;;;;;;::::::::,,,,,,,,,;;:;;:;;:,,,,,
......,,;;:;;;:;:,,,,:::::::::::::::::::::;;::,,,.......;%*%S?%%*.....
,,,,,,,;;;;;;::;,,,,,,:::::::;;:::::::,,::::::,,,,,,,,,,;%;:+;;+;,,,,:
::;;:::;;;;;::::,,,:::::::::;;:::::::::::::::::::,,:;:,,,::,,,,,,,,,,:
::::::;;;;;::::,,,::::::::::;::::::::::::::::::::,,,::::,,,,,,,,,,,:::
::::::;;;;;::::,,::::::::::;::::::::::::::,,:::::,,,::::,,,,,,,,,:::::
::::::;;;;;::::::::::::::::;:::::::::::::::,,:::::,,,::::,,,,,,,,,::::
::::::;;;;;:::,,::::::::::::::::::::::::::::,,,::::,,,::::,,,,,,,,::::
:::::;;;;;::::,,::::::::::::::::::::::::::::,,,,:::::,,::::,,,,,,,::::
:::::;;;;;::::,,:::::::::::::::::::::::::::::,,,,,:::,,:::::,,,,,,::::
:::::;;;;;;:::,,::::::::::::::::::::::::::::::,,,,::::,:::::,,,,,,:::,
:::::;;;;;;:::,,:::::::::::::::::::::::::::::::,,,,::::::::::,,,,,:::,
::::;;;++;;:::,,,:::::::::::::::::::::::::::::::,,,::::::::::,,,,,:::,
::::;;+++;;:;;,,:::::::::::::::::::::::::::::::::,,,:::::::::,,,,,,::,
::::;++++;;;;;:,:::::::::::::::::::::::::::::::::,,,::::::::::,,,,,:::
:::;;+++++;;;;:,,::::::::::::::::::::::::::::::::::,,:::::::::,,,,,:,:
:::+**+++++;;+:,,,:::::::::::::::::::::::::::::::::,,:::::::::,,,,,,,,
:;*%%%?**+++;+:,,:::::::::::::::::::::::::::::::::::,,,:::::::,,,,,,,,
:;%%%%%?**+++++::::;;;;+;;;;;;;;;;::::::::::::::::::,,,,,:::::,,,,,,,,
::*????+++++++*++++++++++++++++;;++;:::::;++;;;::::::,,,,,::::,,,,,,,,
:::;;+;:;;;+;;++++++++++++******+;**::::;?%????+;:::,,,,,,,,::::,,,,,,
,,,:::;;;;:::;;;+++++++++++++++*+++*++++?%%%%???*;:::::;;::;+??***;::,
,,,,,::::::::::::::;;;++++++++++++++++*%%%%%*+++;;;;;;;;;;::;+;;:::,,,
,,,,,,,,,,::,,::::::::::;;;;;+++++;;+;:?SS%*++++++;;::::,,,,,:,,,,,,,,
,,.,,....,:,,.,,,,,,,,,,:::::::;;;;;;:;*S%*+++++++;::,,,,,,,,::,,,,,,,
.........,,,,,,,,,,,,,,,,,,,,,:;;;::::;++:+;;+++;:::,,,,,,,,,::,,,,,,,
.........,,,,,,,,,,,,,,,,,,,,,::::::::::,,:;;;;;;+;:,::,,,,,,::,,,,,,,
.........,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::;++;:,,:::,,,,,:::,,,,,,

1. This is a 4 part exercise. In a standing position, extend the left arm straight out in front, parallel to the ground. The left arm will remain parallel to the ground for the entire sequence. Chant Saa Taa Naa Maa to the movements. 4 minutes (a) Bend forward at the waist on Saa (b) Bend to the right on Taa (c) Lean back on Naa (d) Straighten back out on Maa

::::::::::::::::::::::::::::::::::;:::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::;;;
::::::::::::::::;;;;;;;;;;;;+*??+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++
:::::::;;;;;;;;;;;;;;;;;;;;;+*%*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++++*****+++;;;;;;;;;;;;;;;;;;;;;
:::;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;+******%%******+;;;;;;;;;;;;;;;;;;;;
:::;;;%*:%%%S*%%%S+;;;;;;;;;;;;;;;;+???**%S?**+++++;;;;;;;;;;;;;;;;;;;
::::;:?S:S#?@*SS?@;:;;;;;;;;;;;;;;+++*++++**+;;:;;;;;;;;;;;;;;;;;;;;;;
::::;+?@*+?%%+;??%;:::;;;;;;;;;;;;;;;+++;;+++;;;;;;;;;;;;;;;;;;;;;;;;;
:::,;?%%%?:,::::::::;;;;;;;;;;:;;;;;++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,::::::::::::::::;++++++**;;;+;;::;;:::::::::;;;;;;;
,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::;+++++;+%+;;;;;;;:;::::::::::;;;;;:
:::::::::::::::::::::::::::;;;;;;;;;++++++;??;;;;;;;:::::::::::::;;;::
:::::::::::::::::::::::::::;:;;;;;;;+;+++++;*+;;;;+;;:::::::::::::::::
::::::::::::::::::::::::::::;;;;;;;;;;++;;+;+*+;;;++;;::::::::::::::::
::::::::::::::::::::::::::::;;;;;;;;;;+++;;+;++;;;++;;::::::::::::::::
::::::::::::::::::::::::::;;;;;;;;;;;;++;;;;;;;;;;++;;;:::::::::::::::
::::::::::::::::::::::::::;;;;;;;;;;;;+;;;+;;+;+;++;;;;;::::::::::::::
:::::::::::::::::::::::::::;;;;;;;;;;;;;;+++++;;++++;;;;::::::::::::::
:::::::::::::::::::::::::::;;;;;;;;;;;;;;;;+++;;++;+;;;:::::::::::::::
:::::::::::::::::::::::::::;;;;;;;;;;;;;;;;;+++;++++;;;;::::::::::::::
::::::::::::::::::::::::::::;;;;;;;;;;;;;;;;;++;+++++;;;::::::::::::::
:::::::::::::::::::::::::::;;;;;;;;;+%+;;;;;;++;++++++;;::::::::::::::
:::::::::::::::::::::::::::;;;;;;;;;?S*+;;;;;++;++++++++;:::::::::::::
::::::::::::::::::::::::::;;;;;;;;;+%?*;;;;;;;+;+++++;;+;:::::::::::::
:::::::::::::::::::::::::::;;;;;;;;???*;;;;;;;+;++++++;;+;::::::::::::
:::::::::::::::::::::::::::::;;;;;+*?%+;;;;;;;+;++++++;;;;::::::::::::
:::::::::::::::::::::::::::;;;;;;;++*?;;+++;;;+;++++++;;;;::::::::::::
::::::::::::::::::::::::::;;;;;:;;+++;;;+++;;;++*++++++;;::::::::::::;
:::::::::::::::::::::::::;;;;;;;;++++;;;++++;;;**+++++++;;:::::::::::;
:::::::::::::::::::::::::;;;;::;;++++;;;+++++;++?+++++++;;::::::::::::
::::::::::::::::::::::::;;:::::;;+++*;;;+++++;;+?*++++++;;::::::::::::
:::::::::::::::::::::::;;:::::;;+++++;;;++++++;+**+++++++;;:::::::::::
::::::::::::::::::::::::::::::;+++++;;;;+++++++++++++++++;;:::::::::::
::::::::::::::::::::::::::::::;+++++;;;;+++++++++++++++++;;;::::::::::
:::::::::::::::::::::::::::::;;+++++;;;++++++++++++++++++;;;::::::::::
:::::::::::::::::::::::::::::;++++++;;;++++++++++++++++++;;;::::::::::
:::::::::::::::::::::::::::::;;+++++;;;++++++++++++++++++++;:::;::::::
::,::::::::::::::::::::::::::;;++++;;;;++++++++++++++++++++;::::;:::::
,::,,,::::::::::::::::::::::;;+++*+;;;;++++++++++*+++++;+;;;::::;:::::
,,,,,,:::,::::::::::::::::::;++++++;;;;+++**++*+****+++;;;;;:::;;;::::
,,,,,::::::::::::::::::::::;;++***;:;;;++++++++**++****++;;::::;;;;;;:
,,,,,,,,,::::::::::::::::::;+++**+;::;++**+++++*++++++*??*;:::::;::;;;
,,,,,,,,,:::::::::::::::::;+++***+:;;+++++*+++++++;;;;;+**+:::::::::;;
,,,,,,,,,,:,,:::::::::::::;++***++++*+;;++++++;++++;;;;+++;:::::::::::
,,,,,,,,,,,,,::::::::::::;++;;;++++++**+++++++++++;;;;;;++;;::::::::::
,,,,,,,,,,,,,,,::::::::::+++;;+++++++***+++++++++;;;;;;;;;;:::::::::::
,,,,:,,,,,::::,,,::::::::++++++++++++****+++++++++;;;;;;;:::::::::::::
,,,,,,,:;;++;;;::::::::,;+;++;;;;+++**+*+*++++++++;;;;;:::::::::::::::
,,:,,:;++++++++++;::,,,,;*%S%*;;;++++++++++++++++;;;;;::::::::::::::::
,,,,;;;++++*??????**+;::?S#S%?*+;;++++++++++++++;;;;;:::::::::::::::;;
,,,:;;;;;*?%%%%???%%???%%SSS???*;;;;+++++++;;;;;;;;;::::::::::::;;;;;:
,,,::::;*?*?%%???%%???%%SSS%??*++;;++++++++;;;;;;;:::::::::::::;;;;;;:
,,,,,,::;++*??*+**?***?%%????++++;;;++++;;;;;;;;;::::::::::::::;;;;;;;
,,,,,,,,,;+?*?*+**********?*;+*+;;;++;;;;;;;;;;:::::::;:;;;;;;;;;;;;;;
,,,,,,,,,,,;;+++++;;;;;::;;;:++;+++*++++;;;;::::::::::;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,::::::,,,,,,,:::;;++**+++++++;:::::;;;;:;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,,,,,,,,,:::;;++;;+*?%??*++;::;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;+*???????*::;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,::;;;;+++***?*++;:;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::;;++**+;:;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;
::,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;+
:::::::,,,,,,,,,,,,,,,,,,,,,:::::::::::;;;;;;;;;;;;;;;;;;;;;;;;+++++++
::::::::,,,,,,,,,,,,,,,,,,,::::::::::;;;;;;;;;;;;;;;;;;+++++++++++++++
::::::::::,,,,,,,,,,,,,,,,,::::::::::;;;;;;;;;;;;;;+++++++++++++++++++

:::::,,,,,,,,,,,,,,,:::::::::::::::::::::::,,,,,,::,:,:::::::,::::::::
::::::::::;;;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;;++;;;;;;::::::::
:;:::;;;;;;;;;;;;+?*;;;;;;;;;++++;;;;;;;;::;;:;;;;;;;;;;::::::::,,::::
;;;;;::::::::::::;;:;;;+****??????***?***+;;;;;;;;:::::::::::::,,,,,,,
::::;;;::::::::;;;;;;;;+++++**+++++;;;;;;;;;;;;;;;;;;;:::::::::,,:,,,,
::::::::::::::::;;;;;;;;;;;;;;;;+++;;;;;;:;;;;;;;;;;;;;;:;:;:::::::::,
::::::::::::::::::::;;;;+***??+;+++;;::;::;;;;;;;;%?:*S+%%%?+%?S;,::::
::::::::::::::::::::;;;;;;+++++;+++;;::;::;;;;;;;:%#?S@?S%S?+S*#;:::::
,,,,,,,,::::;:;;;;;:::::;;;;;;;;+++;;:::::;;;;;;;;*@%;SS;*?*:+??;,::::
,,,,,,,,,,,,:::::::,,,,,,,,:::;;++++;:::::::::::::+*;;+*::,,,,,,,,,,,,
::::::::::::::::::::::::::::::;;++++;::::::::::::::::;:::::::::,,:::,,
::;;:::::::;;;;;;;;;;::;;;;;;;;;++++;:::::;;;;;;;;;:;;;;::::::::::;;::
:::::::::::::;;;;;;;;;;;;;;;:;;;+++;;:::::;;;;;;;;;;::;::::::::::::;;:
:::::::::::::;;;;;::;;;;;;;;;;++++;;;:::::;;;;;;;;;;::::::::::::::::;;
:::::::::::::;:::;;;;;;;;;;;;;;+++;;;:::::::;;;;;;;;;:::::::::::::::::
::::::::::::::::;;::;;;;;;;;;;+++;;;:::::::::::;;:::;::::::::::::::::;
:::::::::::::::::::::;:::;;;;+++;;;:::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::;;;++;;;;;::::::::::::::::;::;:::::::::::::::
:::::::::::::::::::::::::;;+++++;;;:::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::;;;++++;;;::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::;;;+++;;;;::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::;;+++;;;;;::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::;;+++;;;;;:::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::;+++;;+;;;:::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::;++++++;;;;:::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::;;++++++;;;::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::;+++++++;;:::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::;;+++++++;;:::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::;;+++++++;;;:;::::::::::::::::::::::::::::::::::::
::::::::::::::::::::;;+++++++;;;;:;;::::::::::::::::::::::::::::::::::
::::::::::::::::::::;;++++;;;;;;;::;;:::::::::::::::::::::::::::::::::
::::::::::::::::::::;;++++;;;;;;;;:;+;:::::::::::::::::::::::::::::,::
::::,::::::::::::::::;++++;;;;;;;;:;+++::::::::::::::::::::::::::::,::
,:::,::::::::::::::::;;++++++;;;;;::+++;;:::::::::::::::::::::::::::,:
,,:,,,,:::::::,,:::::;;;;++++;;;;;:::++++;::::::::::::::::::::::::::,,
,,,,,,,,,,,:::,,:::::;;;;;;+;;;;;;::,:*++;;::::::::::::::::::::::::::,
,,,,,,,,,,,:,,,,::,:::;;++++;;;;;:::::;+*+++;::::::::::::::::::::::::,
,,,,,,,,,,,,,,,,::,,:::;;;;;;;;;;;:::::;****+;:::::::::::::::::::::::,
,,,,,,,,,,,,,,,,,,,:::::;;;+++++++;;;:::++****+;;++;;;:::::::::::::::,
,,,,,,,,,,,,,,,,,,,:;,:::;;;++++++++;++;;;;+++++++;+;;;::::::::::::::,
,,,,,,,,,,,,,,,,,,,,,,,:::;;;+++++++++++++++;;;+**+;+;;:::::::::,:::::
,,,,,,,,,,,,,,,,,,,,,,,,::;;;;++++++++++++++++;;;+*;;+;;:::::::,,,::::
,,,,,,,,,,,,,,,,,,,,,,,,,:;:;;;;;+++++++++++++++;:;+;+;::::::::::,,:::
....,..,,,,,,,,,,,,,,,,,,,::::;;;;;+++++++++++++;:;;;;::::::;;;;;;;;::
........,,,,,,,,,,,,,,,,,,,:::::;;;;++++++++++++;;;;;+*+;::+++;;;;++;;
........,,,,,,,,,,,,,,,,,,,,,::::;;;;+++++++++;;;+;;+?%%%**++++;;+;;;:
........,,,,,,,,,,,,,,,,,,,,,,,:;;;++++++;;;;;;;;;+???%%S%+;;;;;++;;:;
...............,,,,,,,,,,,,,,;;++;++;+;;;;;;;;::::;+*???%?+;;;;;;;;;::
.................,,,,,,,,,::;*+++;+;;;:::::;::::::::+*????*;;;;;;;;:::
.................,,,,,,,:;;;+++;+;;;:::::::::::::::;***?????+;;;;;::::
..................,.,,:++++;++;;;::::::::::::::::::;*******??+;:::::::
...................,:;++++;;;;:::::::::::::::::::::::;+*****??*;::::::
...........,,,:::::;+++;+;;::::::::::::::::::::::::::::;;;;;;;;;::::::
.........,;***??**+;;;;::,,,,,::::::::::::::::::::::::::::::::::::::::
.....,;+++++++++++;:,,,,,,,,,:::::::::::::::::::::::::::::::::::::::::
.....,:,,,,,,,,,,,.....,,,,,,::::::::::::::::::::::::::::::::::::::;::
.......................,,,,,,:::::::::::::::::::::::::::::;:::::::;;;:
.......................,,,,,,::::::::::::::;;;;;;:;;;;;;;;;;;;;:::;;;;
.......................,,,,,,:::::::::::::;;;;;;;;;;;;;;;;;;;;;;::;;;;
......................,,,,,,::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

2. Remain standing and extend the right arm out straight in front of you, parallel to the ground. Sequence is done to Saa Taa Naa Maa holding the extended arm still and maintaining balance. 2 minutes (a) Lift your left leg up to 90 degrees on Saa (b) Still holding the leg up, turn your head to the right on Taa (c) Still holding the leg up, turn your head to the left on Naa (d) Bring your leg back down and your head to center on Maa

,:::::::::;;;;;;::::::;;;*%%+;:::::::::::::::;:;;;::;;;::;;;;;:::;;:;;
;;;;;;::::;;;;:::::::::;;;;;::::::::;;;;;:::::;;;;;;;;::;:::::::;:::::
;::::::::::::::::::::::;;;:::::;++++**++;:::;;;;;;;;::::;:::;;;;;;::::
:::::::::::::::::::::::;;;:::::;*******+;;;;;;;;:::;;;:;;;::::;;;;::::
::::::::::::::::::::::;;;;;:::;;+*****+++;;;;;;;::::::::::::::::::::::
::::::::::::::::::::;;;;;;;;;;;+++;;;;::;;;;;;;;;;;;;;;:::::::::::::::
::::;*?*;;+?+*+;??+?+;;;;;;;;;;;;+++;;;;:;;;;;;;;;;;;;;;;;::::::::::::
,,,,;++#S*@?%#+%#*##+;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;::::;::::
,,,,,,+S*:S?*@+*#?#@+:::::::::;;;;;;;;;;:::::::::::;;;;;;::;;;;:;;;;;;
,,,,.+@*:,,+**;,;***;::::::::::;;;;;;;;::::::::::::::::::::::::::;;;;;
,,,,,:*%?,,...,,,,,,,:::::::::;;;;;;;;;:::::::::::::::::::::::::::;;;;
::::::::,:::::::::::::;;;;;;::;;;:;;;;;:::::::;:::::::::::::::::::;;;;
::::::::::::::::::::::;;;;;:::;;;:;;;;::::::::::::::::::::::::::::::::
::::::::::::::::::::::;;;;;;:;;;;::;;;::::::::::::::::::::::::::::::::
::::::::::::::::::::::::;;;::;;;;;:;;;::::::::::::::::::::::::::::::::
:::::::::::::::::::::::;;;::::;;;;::;;::::::::::::::::::::::::::::::::
::::::::::::::::::::::;;;;;:::;;;;::;;::::::::::::::::::::::::::::::::
::::::::::::::::::::::::;;::::;;;;::;;::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::;;;;::;;::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::;;;;:::;::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::;;;;:::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::;;;;;::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::;;;;;::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::;;;;;::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::;;;;;;:::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::;;;;;;;::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::;;;;;;;::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::;;;;;;;::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::;;;;;;;::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::;;;;;;;;::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::;;;;;;;;::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::;;;;;;;;::::::::;:::::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;;;;;;:::::+*?*;:::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;+++;;;;;::+*????;::::::::::::::::::::::
:::::::::::::::::::::::::::;;;+++++++;;;;??????*:;;+::::::::::::::::::
:::::::::::::::::::::::::::;;;+++++++++;+?????*?*+;;::::::::::::::::::
::::::::::::::::::::::::::;;;;+++++++++++*????**?+:::**;::::::::::::::
::::::::::::::::::::::::::;;;;++++++++++**????*+*+:::+?*;:::::::::::::
::::::::::::::::::::::::::;;;;;++++++++;+***??***;:::;?*;:::::::::::::
:,,,,,,,,:::::::::::::::::;;;;;++++++++:;****???*;:::;?*;:::::::::::::
,,,,,,,,,,,:::::::::::::::;;;;;;+++++;+;;*???????+::::*+;:::::::::::::
,,,,,,,,,,,,::::::::::::::;;;;;;+++++++;;*???????*::::++;:::::::::::::
,,,,,,,,,,,::::::::::::::::;;;;;;;++++++;*????????+::;++::::::::::::::
,,,,,,,,,,,,::::::::::::::;;;;;;;;;;;++*+*????????*;:;;:::::::::::::::
,,,,,,,,,,,,,::::::::::::;;;;;;;;;+;;;+++*????????*;;+;:::::::::::::::
,,,,,,,,,,,,,,,::::::::,:::;;;++++++******???????*?*+;;:::::::::::::::
,,,,,,,,,,,,,,::::::::::::::::;;;;;;;+++++?????????++;;:::::::::::::::
,,,,,,,,,,,,,,,,::::,,:::::;;;;;;;;;;;;;;;*??+*???*++;::::::::::::::::
,,,,,,,,,,,,,,,,,,::::,,:::;;;;;;;;;;+;;;;???+;??*++;;::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,::::;;;;;;;;;+;;;;+??+:+*+++;;::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,::::;;;;;;;;;+;;;;;;;;:;++++;;::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,::;;;;;;;;;;+;;;;;;;:::;++++;:::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,::::;;;;;;;;;;;;;;;;;;:;++;+;;:::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,:::::;;;;;;;;;;;;;;;;;:;++;;;::::;;::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,::::;;;;;;;;;;;;;;;;;;::++;;;:::;;;::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;;;;;;;;;;;;;:;+;;;:::;;;;:::::;::::::
,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;+++++;;;;;;;;:;+;;;::;;;;;;::;:;;;::::
,,,,,,,,,,,,,,,,,,,,,,:::;;;;;+++++++++;;;;;;:;;;;::::;;;;;::;;;;;::::
,,,,,,,,,,,,,,,,,,,,,:::;;;+++++++++++++;;;;;:;+;;::::;;;;;;:;;;;;;:::
,,,,,,,,,,,,,,,,,,,,:;;;;++++++++++++++++;;;;;;+;;::::;;;;;:;;;;;;;;::
,,,,,,,,,,,,,,,,,,,;;++*++++++++++;+++;;;;;;;;;;+;:::::;;;;:;;;;;;;;;:
,,,,,.,,,,,,,,,,,,:;;;;++;+;;;+++;;+;;;;;;;:;;;;;;:::::;;;;:;;;;;;;;;;
.,.....,,,,,,,,,::;;++;;;;;;;;;;++;;;;;;;;::;;;;;::::::;;;;:;;;;;;;;;;
.......,,.,,,,,,:::;++;;;;;;++++******+;+;;++;;::::::::;;;;;;;;;;;;;;;
...........,,,,,,:;+;++;+*????????*??%*;;;+++;;:::::::;;;;;;;;;;;;;;;;
.........,,,,,.,,,:+*****???*????????%*+;:::::::::::;;;;;;;;;;;;;;;;;;
..........,,.....:**+**????+;**???????+;::::::::::::;;;;;;;;;;;;;;;;;;
.................,:,:;+++;;,,+??????*:::::::::::::;;;;;;;;;;;;;;;;;;;;
................,,,,,,,,,,,,:+**????*;::::::::::::;;;;;;;;;;;;;;;;;;;;
,...............,,,,,,,,,,,,;+***???*+;::::::::::;;;;;;;;;;;;;;;;;;;;;
.................,,.,,,,,,,:++*?????**;:::::::::;;;;;;;;;;;;;;;;;;;;;;
,,..............,,,,,,,,,,,;++***???***::::::::;;;;;;;;;;;;;;;;;;;;;;;
,,,..............,,,,,,,,,:++*****???**;:::::::;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,..........,,....,,,::;+*?%**%%?**;;:::::::;;;;;;;;;;;;;;;;;;;;;;
,,,,,,................,,:::;+*?????%??+;;;:::::;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,..............,:::::;****????+;;;;;::::;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,.....,,.......,::::::+*****;;;;;;;::::;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,....,,......,,,::::::;;;;;;;;;;;:::::;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,....,,,,,,:::::::;;;;;;;::::::;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;
::::,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::;:;;;;;;;;;;;;;;;;;;;;;;;;;;
:::::,,,,,,,,,,,,,,,,,,,,,::::::::::::::::;;;;;;;;;;;;;;;;;;;;;+++++++

::,:::::;;;:::::::;+*%?+;;::::::::;:::::::::::::::::;;:;;::;;;::::::::
;;:::::;;;;:;::::;;+++;:::;:;::::;;::::;;;::::;:::::::::::::::::::::::
:::::::::;;::;;;+++;;;;;++++++++++;:;;::;;;;:::;;;::::::::::::::::::::
::::::;;;;;;;;++*+;:;;;;;+******?**;;;;;;;;;;;;;;;::::::::::::::::::::
::;;;;;;;;;;;;+;;;;;;;::::;*?*****+;;;;;;;;;;;;;;;::::::::::::::::::::
:;;;;;;;;;;;;;;;;;;:,:::;;:+++;;;;;;;;;;;;;;;;;;;;;;;::;;;;:::::;:;:::
:::::;;;;;;;;;;;;;,,:::::;;;::;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;::::
,,:::::::;;;;;;;;:,:::::;;::::::;::;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;:::::
,,,,,,,,,,:::;;;:,::;::::,::::::::::::::+#%;S*+#*+S%%S;?S%S?;;;;:::,::
,,,,,,,,,,,,.:;;:,:::::::,.,,,,,,,:::::::S#?#%+#*?@;%%:#%+@?;;;::,,,,,
:::::::::,,:::;;:::::::,:,,,,,,,,,,::::::+@#+;S#%:??%%:+%?S?::::::::::
;;;;;:::::::::;;:::;::,:::,,,,,,,,,:::::::S%:,;SS:,:::::::::::::::::::
::::::::::::::;;::;:::,:::,,,,,,,,,,::::::::::::;:::::::::::::::::::::
::::::::::::::;;:;;:::::::,,,,,,,,,,:::::,,,::::::::::::::::::::::::::
::::::::::::::;;;;::::::::,,,,,,,,,:::,,::::::::::::::::::::::::::::::
:::::::::::::::;;::::::::,,,,,,,,,,:::,,,:::::::::::::::::::::::::::::
:::::::::::::::;;;::::::,,,:,,,,,,::,,,,,:,:::::::::::::::::::::::::::
:::::::::::::::;;;::::::,,,:,,,,,,::,,,,,,,:::::::::::::::::::::::::::
::::::::::::::::;;;:::::,:::,,,,,,,,,,,,,,::::::::::::::::::::::::::::
::::::::::::::::;;;::::::::::,,,,,,,,,,,,,::::::::::::::::::::::::::::
::::::::::::::::;;;::::::::::,,,,,,,,,,,,,::::::::::::::::::::::::::::
::::::::::::::::;;;;:::::::::,,,,,,,,,,,,,,::,::::::::::::::::::::::::
:::::::::::::::::;;;:::::::::,,,,,,,,,,,,,,:::::::::::::::::::::::::::
:::::::::::::::::;;;::::::::,,,,,,,,,,,,,,,:::::::::::::::::::::::::::
:::::::::::::::::;;;;:::::::,:,,,,,,,,,,,,::::::::::::::::::::::::::::
:::::::::::::::::;;;;:::::::::,,,,,,,,,,,,::::::::::::::::::::::::::::
:::::::::::::::::;;;;;;::::::::,,,,,,,,,,,,:::::::::::::::::::::::::::
:::::::::::::::::;;;;;;;::::::::,,,,,,,,,,::::::::::::::::::::::::::::
:::::::::::::::::;;;;;;;;;::::::,,,,,,,,,,,:::::::::::::::::::::::::::
:::::::::::::::::;;;;;;;;++;::::,,,,,,,,,,,:::::::::::::::::::::::::::
::::::::::::::::;;;;;;++**??*;::,,,,,,,,,,::::::::::::::::::::::::::::
::::::::::::,,:;;;;;++*??????;::,,,,,,,,,,,:::::::::::::::::::::::::::
::::::::::::::;;;;;++**?????*;:::,,,,,,,,,::::::::::::::::::::::::::::
:::::::::::,,:;;;;;;++****+++;,::,,,,,,,,,,:::::::::::::::::::::::::::
::::::::::::::;;;+++++****+++::::,,,,,,,,,,:::::::::::::::::::::::::::
,::::::::::,,:;;;;;+++;++++;:::::,,,,,,,,,,:::::::::::::::::::::::::::
,:::::::::,,:::;;;++++;;:::::::::,,,,,,,,,,:::::::::::::::::::::::::::
,,,,::,::,,,,,:;;;;;;;;;:::::::::,,,,,,,,,,:::::::::::::::::::::::::::
,,,,,,,,,,,,,,,:;;;;;;;:::;::::::,,,,,,,,,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,::;;;;;::;::::::::,,,,,,,:::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,:;;;;::;;;::::::::,,,,,,,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,:;;;;::;;;::::::::,,,,,,,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,:;;;;::;;;;;;;:::::,,,,,::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,:;;;;::;;;;::::::::,,,,,::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,:;;;;;:;+;;;;:::::::,,,,,::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,:;;;;:;++;;;;;;::::,,,,,:::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,:;;;;;:;++;;;;;;;:::,,,,,:::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,:;;;;::++;;;;;;;+:::,,,,,:::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,:;;;;::;+;;;;;;;+:::,,,:,:::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,:;;;;::;;;;;;;;;;::,,,,,::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,:;;;;:;;;;;;;;;;::::,,,:::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,::;;;;;;;;+;;;;;:::;:::::::::::::::::::::::::::::::::::::
,,,,,,,,,,,,,::;;;;;;;++++;;;:::;:::::::::::::::::::::::::::::::::::::
....,,,,,,,;;:;;;;;;;;++++;;;;::;:::::::::::::::::::::::::::::::::::::
.........,;+::;;;;;;;;;++;;;::;;;:::::::::::::::::::::::::::::::::::::
.........,;;::;;;;;;;;;;;;;;;;;;+++++;;;;;;;;;;;;;;;;:::::::::::::::::
.........,;*;::;;;;;;;;;;;;+++;++++++++++++++;;++++++;;;;;+++++++;;;:;
..........,+*:::;;;;;;;;+*++;;;;++++++++;;;;;;;;;++;++;;;+*****??*++++
...........,;;::::;;;+;+**+;::::::;;;;;;;;;;;;;;;;;;;;;;;;++++++;;;;;;
...........,,::;;;;;;;;++:,,,,,,::::::::::::::::::::;;;;;;;;::;;;;;;;;
...........,,:,,:::;+*??,.,,,,,,::::::::::::::::;::::;;;;;;;;;;;;;;;;;
................,;+**???;,:::,,,::::::::::::::::;;::;;;;;;;;;;;;;;;;;;
................,+***????????;:,::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;
................,*%??????????*::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;
...............,:;*????*****??+:::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;
.............,:;;;;;+*?******??*:::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;
...........,:;;;;;;;;;;+??*???+::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;
..........,::;;;;;;;;;;;+**??%;,::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;
..........,::;;;;;;;;;;;;;+?%?:::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
..........:;::;;;;;;;;;;;;;;++:::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
..........,;;;::;;;;++;;;;;;;::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,........,::;;:::;;+++++;+;:::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,.........,,,::::;;;++;;:::::::::::::;;;;;;;;;;;;;;;;;;;;;;++++;;;++
,,,,,,..,,......,,,,::;;:::::::::::::::;;;;;;;;;;;;;;;;;;;;;++++++++++
,,,,,,,,,,,,,....,,,,,,,,,:::::::::::;;;;;;;;;;;;;;;;;;;;;;;++++++++++

3. Same exercise as in #2 only the left arm is extended out in front and it is the right leg that gets lifted straight out. 1 minute

,::::::::::::::::::::;;:::::::::::::::::::::::::::::::::::::::::::::::
;;:::::::::::::::::;;;;:::::::::;;;+;;;;;;;;;;;;;;:;:::::::::::;::::::
::::::::::::::::::::;::::::::;;+******+;;:;;;:;:::::::::::::::::::::::
:::::::::::::::::::::;:::::::;;*******+;;;;::;;:::::::::::::::::::::::
:::::::::::::::::;;;;;:::;;;;++++++++;;;;;;;;;;;;:::::::::::::::::::::
::::::::::::::;::;:;;;;;;;;;;;+;;;;;;::;;;;;;;;;;;;:::::::::::::::::::
::::::+%+:*%?%?+%%?%;:;;;;;;;;;;+++++;;:::;;;;;;;;;:;;::::::::::::::::
,,,,,,;@*,SS+@?%#;S?::::::;:;;+;;;++;;;:::::::::;::;;;::::::::::::::::
.......%?.;%%#%:?%S%:,,,,:::;;;;;;;;;;::::::::::::::::::::::;;;;;;;:::
.....;?S#%*,:,,,,:::,,,,,,,,;;;;;;;;;;::::::::::,,,,,,,,,:::;;;;;:::::
::::,:++;;;:,:::::::::::::::;;;;;;;;;:::::::::::::::::::::::::;:::::::
::::::::::::::::::::::::::::;;;;:;;+;:::::::::::::::::::::::::::::::::
::,,,:::::::::::::::::::::::;;;;:;;+;:::::::::::::::::::::::::::::::::
::,,::::::::::::::::::::::::;;;;::;;;:::::::::::::::::::::::::::::::::
::,:::::::::::::::::::::::::;;;;::;;;:::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::;;;;::;;;:::::::::::::::::::::::::::::::::
:,::::::::::::::::::::::::::;;;;::;;::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::;;;;::;;::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::;;;:::;::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::;;;;::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::;;;;::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;::::::::::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::;;;;::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;;:::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;;;::::::;;::::::::::::::::::::::::::::
::::::::::::::::::::::::::::;;;;;;:::::+*?*;::::::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;;;::::+*??**;:::::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;;;::::*?????+:::::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;;;:::;?%???**;::::::::::::::::::::::::
::::::::::::::::::::::::::;;;;;;;;;::+?????+**;;+:::::::::::::::::::::
::::::::::::::::::::::::::;;+++++;;;:**???*++*;;::::::::::::::::::::::
::::::::::::::::::::::::::;;++++++;;;*******+*::,:::::::::::::::::::::
:::::::::::::::::::::::::;;;++++++++;+*******;:,,:::::::::::::::::::::
:::::::::::::::::::::::::;;;++++++++;;*?***?*+:,,::;::::::::::::::::::
,,,,:::::::::::::::::::::;;;+++++++*;;*??????*;,:,;?*:::::::::::::::::
,,,,,,,,:::::::::::::::::;;;+++++++++;*???????+::::*%*;:::::::::::::::
,,,,,,,,,::::::::::::::::;;;+++++++++;*???????*;::;*??+:::::::::::::::
,,,,,,,,,,:::::::::::::::;;;;++++++++;*???????*;:::*??*:::::::::::::::
,,,,,,,,,,:::::::::::::::;;;;++++++++;*??????**+:::+**+:::::::::::::::
,,,,,,,,,,:::::::::::::::;;;;;++++++++*?????**?+:::;*++:::::::::::::::
,,,,,,,,,,,::::::::::::::;;;;;;++++++++??**?*?*;:::+*+::::::::::::::::
,,,,,,,,,,,,,:::::::::,:;;;;;;;++;++++*??*;*??+::::+;:::::::::::::::::
,,,,,,,,,,,,,:::::::,,,::;;;;;;+++;;;++???;;*+::::;+;:::::::::::::::::
,,,,,,,,,,,,,,,::,,,,,:+++****++++++++++++;::::::;++;:::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,:;;;+++++++*****++++;;::;++++;:::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;++;;;;;;;;;;:;***+;::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,::;;;;;;;;;;;;;;;;;;;;;:;**++;::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;;+;;;;;;;;;;;;++*++;::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;;+;;;;;;;;;::++++++;::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;;+;;;;;;;;::;+++++;;::::::::::::::::::
..,.,,,,,,,,,,,,,,,,,:::;;;;;;;;;;;;;;;;;;::;+++++;:::::::::::::::::::
..,,,,,,,,,,,,,,,,,,,:::;;;;;;;;;+;;;;;;;;::+++++;::::::::::::::::::::
..,.,,,,,,,,,,,,,,,,,:::;;;;;;;;;+;;;;;;;;::+++;;;::::::::::::::::::::
.....,,,,,,,,,,,,,,,,:::;;;;;;;;;+;;;;;;;;::+*;;;::::::::::::::::::::;
...,,,,,,,,,,,,,,,,,:::;;;;;;;;;++;;+;;;;;::+*+;;::::::::::::::::::;:;
..,,,,,,,,,,,,,,,,,,::;;;;;+++++**+++++;;;::+++;;::::::::::::::::::::;
,,.,,.,,,,,,,,,,,,,,::;;;+++++++?*+++++;;;;:++;;:::::::::::::::::::::;
.......,,,,,,,,,,,,:::;;;+++++++**+++++;;;;:++;;:::::::::::::::::::::;
........,,,,,,,,,,;++;;++++++++++++++++;;;;:+;+;:::::::::::::;:::::::;
........,,.,,,,,,;++**++++++++;;++++;+;;;;::;;;;::::::::::::::::::::::
........,,...,,:;++;+*++;;+++;;;;;;;;;;;:;;;;;;;::::::::::::::;;::::::
..............,;+++;;++;;;++;+*****+;;;;;;++;;;::::::::::::;:;;;;:::::
..............,;++;;;+++*+;;?%?????%+;;;;;;;;::::::::::::::;;;;;;;::::
..............:;;++++*?*;;:*%??????%*;;;:::::::::::::::::;;:;;;;;;;;::
.............,;++**?%?;,,,:?????????+;::::::::::::::;;;;;;;;;;;;;;;;;:
............,+???????+,::::?%%????*+:::::::::::::::;;;;;;;;;;;;;;;;;;;
..........,;*+;???%?+,:*???????????;:::::::::::::;;;;;;;;;;;;;;;;;;;;;
..........,;:.:**?+:,:*????*?????%?:::::::::::::;;;;;;;;;;;;;;;;;;;;;;
..............,,,:...;??**?***???*+;;::::::::::;;;;;;;;;;;;;;;;;;;;;;;
....................,*?***?????*+;;+;;;::::::::;;;;;;;;;;;;;;;;;;;;;;;
....................,;*?****??*+;;;;;+;;;:::::;;;;;;;;;;;;;;;;;;;;;;;;
....................,+*?????*+;;+;;;+;;;;::::;;;;;;;;;;;;;;;;;;;;;;;;;
...................,,:+*??*+;;;+;;;++;;;;::::;;;;;;;;;;;;;;;;;;;;;;;;;
,..................,,,+++;;;;;+;+++++;;;;:::;;;;;;;;;;;;;;;;;;;;;;;;;;
,,.................,,,,::::;;;;;++++++;;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,...............,,,,,,,:::;;;;;+++;;:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,..,,,,.....,,,,,,,,,,:::;;;;;;:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,..,,,,,,,,,,,,,,::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;++

;:::::::::::::::::::::::::::::::,,::::::::::::::::::::::::::::::::::::
:::::::::::::::::::;;::::::::::;;++++;;:::::::::::::::::::::::::::::::
::::::::::::::::::::::::::::::;+**+**++;;:::::::::::::::::::::::::::::
:::::::::::::::::::::::::::::;;+*****++;;;;:::::::::::::::::::::::::::
::::::::::::::::::::::::::;;;+++;;++;;:;;;;;;:::::::::::::::::::::::::
:::::::::::::::::::::::;;;;;;;;;;;;;;:::;;;;;;;;;;::::::::::::::::::::
::::::++::;*;;**++;**+*;::::;;;;;+++;;;:::::::::::::::::::::::::::::::
,,,,,,%#;+S@*S#*#*+@+%@;::::;;;;;;;;;;;:::::::::::::::::::::::::::::::
......*@%#*#?+#*S?:S%?#;,:::;;;;;;;;;;::::::::::::::::::::::::;;;;;:::
......:@S:.%%.:;;;,:+++:::,:;;;;;;;;;::::::::::::,,,,,,,,,::::::::::::
::,,,,;*;,,+*:,,,:::::::::::;;;;:;;;;:::::::::::::::::::::::::::::::::
::,,,:,,,:::,:::::::::::::::;;;;::;;;:::::::::::::::::::::::::::::::::
,,,,,,::::::::::::::::::::::;;;;::;;;:::::::::::::::::::::::::::::::::
,,,,,:::::::::::::::::::::::;;;;::;;;:::::::::::::::::::::::::::::::::
,,,,,,::::::::::::::::::::::;;;;::;;;:::::::::::::::::::::::::::::::::
,,,,::::::::::::::::::::::::;;;;::;;;:::::::::::::::::::::::::::::::::
,,,::::::::::::::::::::::::::;;;:::;;:::::::::::::::::::::::::::::::::
,,,::::::::::::::::::::::::::;;;:::;::::::::::::::::::::::::::::::::::
,,,::::::::::::::::::::::::::;;;:::;::::::::::::::::::::::::::::::::::
,:::::::::::::::::::::::::::::;;:::::::::::::::::::::::::::::::::::,::
,:::::::::::::::::::::::::::;;;;::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;::::::::::::::::::::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;:::::::::::::::::::::::::::::::::::::,
:::::::::::::::::::::::::::;;;;;:::::::::::::;;++:::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;;:::::::::::;****+::::::::::::::::::::
:::::::::::::::::::::::::::;;;;;;::::::::::;******;:::::::::::::::::::
:::::::::::::::::::::::::::;;;;;;;:::::::::+?????*+:::::::::::::::::::
:::::::::::::::::::::::::::;;;;;;;::::::::;**???**++::::::::::::::::::
:::::::::::::::::::::::::::;;;;;;;::::::::;**???**++:;::::::::::::::::
:::::::::::::::::::::::::::;;;;;;;::::::::+*******+;::::::::::::::::::
::::::::::::::::::::::::::;;;+++;;;::::::;;+*******;,,::::::::::::::::
,,::::::::::::::::::::::::;;;+++++;;;::::;;+*******+:,::::::::::::::::
,:,:::::::::::::::::::::::;;;+++++++;;::::;+*****?*+:,::::::::::::::::
,,,,:,,,::::::::::::::::::;;;++++++++;::;::+*****??*;:::::::::::::::::
,,,,,,,,:::::::::::::::::;;;;+++++++++;:;;;+****???**:::::::::::::::::
,,,,,,,,,,:::::::::::::::;;;;+++++++++;:;;;+???????*+:::::::::::::::::
,,,,,,,,,,:::::::::::::::;;;;;++++++++;;;:;*??????**+:::::::::::::::::
,,,,,,,,,::::::::::::::::;;;;;;+++++++::;;;+?????**?*;::::::::::::::::
,,,,,,,,,::::::::::::::::;;;;;;;++++++:;;;;+??****?*++::::::::::::::::
,,,,,,,,,,,::::::::::::::;;;;;;;;++++;::;;;+??+;*??+++::::::::::::::::
,,,,,,,,,,,:,::::::::::::;;;;;;;;;;;++;:::;+*?*:+?*;++::::::::::::::::
,,,,,,,,,,,:,,,::::::::::;;;;;;;;;;;++;;::::;+;::;:;+;::::::::::::::::
,,,,,,,,,,,,,,,,:::,,::::;;;;;;;;;;;;+++;::::::::::;;:::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;;;;;;+++;;:::::::;;::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;;;;+;;+++++;:::::;+;::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,::;;;++++++++++++++++;;;+++;::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,:::::::;;;;;;;++++++;;;++++;;::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;;;;;;;;::::::++++;:::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,::::;;;;;;;;;;;;;;;:::;+++;;:::::::::::::::::::
,.,,,,,,,,,,,,,,,,,,,,,:::::;;;;;;;;;;;;;::::;+++;;:::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,::;;::;;;;;;;;;;;;:::::;+++;;:::::::::::::::::::
,,.,,,,,,,,,,,,,,,,,,,:::;;;;;;;;;;;;;;;;;:::++++;;:::::::::::::::::::
..,.,,,,,,,,,,,,,,,,,,::::;;;;;;;;;;;;;;;:::;++;;;::::::::::::::::::::
.,..,,,,,,,,,,,,,,,,,,::::;;;;;;;;;;;;;;;;;::+;;;;::::::::::::::::::::
,,..,,,,,,,,,,,,,,,,,:::::;;;;;;;;;;;;;;;;;;:;;;;:::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,:::::;;;;;;;;;;;;;;;;;::;;;;:::::::::::::::::::::
..,,,,,,,,,,,,,,,,,,::::;;;;;;;;;;;+;;;;;;;::+;:::::::::::::::::::::::
..,,,,,,,,,,,,,,,,,,::::;;;;;;;;;;++;;;;;;;::;;:::::::::::::::::::::::
.....,,,,,,,,,,,,,,:::::;;;;;;;;;;++;;;;;;;::;;;::::::::::::::::::::::
........,,,,,,,,,:;;;;;;;++++;;;+;+++;;;;;;;:;;;::::::::::::::::::::::
........,,,,,,,,,:;;++++++++;;;++;;;+;;;;;;::;;:::::::::::::::::::::::
........,,.,,,,,:::;;;;+;;;;;;++;;;;;;;;;::::;;:::::::::::::::::;:::::
..............,:::::;;;;;;;;;;;;:::;::;;:::;;;::::::::::::::::::;:::::
..............,::::::;+;;;;;;;+***?**+:;;;++;:::::::::::::::::::;;::::
...............,,::::;+;+;;;+*?????%?+;;;;;:::::::::::::::::::::;;;:::
.................,,,::;;;+***?**?*%%*;;:::::::::::::::::::::::;;:;;;;;
....................,,:;+****?**??*+::,::::::::::;;;;;;::;;:::;;;;;;;;
.....................,,:;;;+*****??*;;;::::::::::;;;;;;;;;;;;;;;;;;;;;
.....................,,,,,,*?****?????*+:::::::;;;;;;;;;;;;;;;;;;;;;;;
.....................,,:::;+*********??*;:::::::;;;;;;;;;;;;;;;;;;;;;;
....................,:;;;;;;;********???;::::::;;;;;;;;;;;;;;;;;;;;;;;
...................,:;;;;;;;;;+*******?*+:::::::;;;;;;;;;;;;;;;;;;;;;;
...................,:;;;;;;;;;;+*****??*;:::::;:;;;;;;;;;;;;;;;;;;;;;;
...................,:;;;;;;;;;;;+*?????*::::::::;;;;;;;;;;;;;;;;;;;;;;
...................,::;;;;;;;;;;;;*???+;:::::::;;;;;;;;;;;;;;;;;;;;;;;
...................,,,:;;;;;;;;;;;;+**;::::::;;;;;;;;;;;;;;;;;;;;;;;;;
...................,,,,::;;;;;;;;;;:;;:::::::;;;;;;;;;;;;;;;;;;;;;;;;;
,..................,,,,,,,::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,.....,,,......,,,,,,,,,,,,,:::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;

Balance this brain, balance this cantaloupe. Below navel point is independent of the sciatica. If that is so, old age will come, senility will come very early and creativity will be gone fast.

;;:::::::::;+?S*;;;;;;::;:::;;;::;;::::::::::::::::::::::;;;::::::::::
:::::::::::;;++;:;;;;:::::::;;;;;;;;:;:::::::;::::::::::::::::::::::::
::::::::::::;::::::;;;;::;+++***++++*++*+++;;;;;;;;;::::::::::::::::::
::::::::::::::::::::;;;;;;********???*****+;;;::::::;;::::::::::::::::
::::::::::::::::::::;;;;;+++****+*%%?*+++++;;;:::::::::::::::::::::::,
::::::::::::::::::::;;;++++;;;;;:;**++;;:::;;;;;;;:::::::::::::::::::,
::::::;*;;+:;+;;**+*;+?***;;;;;;;;+++;;:::::;;;;;;;;;:::::::::::::::::
::::::+@*?@%*#;%@?@S;S?%@%;;++++;++*++;::::::;;;;;;;;;:::;;;:;::::::::
,::::::S%#?SS@**#+S#;S%+@S;;++;;;;*?;::;;;::::;;;;;;;;;;;;;;;;;:::::::
,,,,,,,+@%,,?@%,;***::*???;;;;;;++*;::;;;;;:::::::::::;;;;;;;;:::::,,,
,,,,,,,:S;,,:%S:,,,,,,:;;;;;;;;;;+*:::;;;;;:::,,,,,,:::::;;;;:::::::,,
::::::::::::::::::::::;;;;;;;;;;;;+::;;;;;;::::::::::::::;;;::::::::::
:::::::::::::::::::;;;;;;;;;;;;;;;;;:;;;;;;:::::::::::::::::::::::::::
::::::::::::::::::;;::;;;;;;;;;;;;;;:;;;;;;:::::::::::::::::::::::::::
:::::::::::::::;;:::::;;;;;;;;;;;:;;;;;;;;;:::::::::::::::::::::::::::
::::::::::::::;::::;;:;;;;;;;;;;;:;+;;+;;;;:::::::::::::::::::::::::::
:::::::::::::::;;;;:::;;;;;;;;;;;:;+;;+;;;;:::::::::::::::::::::::::::
::::::::::::::::::::::;;;;;;;;;;;;:+;;+;;;;;::::::::::::::::::::::::::
::::::::::::::::::::::;;;;;;;;;;;;:++++;;;;;::::::::::::::::::::::::::
::::::::::::::::::::::;;;;;;:;;;;::;+++;;;;;::::::::::::::::::::::::::
:::::::::::::::::::::::;;;;;;:;;;:::+;;;;;;:::::::::::::::::::::::::::
:::::::::::::::::::::::;;;;;;::;;::;+;;;;;;:::::::::::::::::::::::::::
:::::::::::::::::::::::;;;;;;::;;::;+;;;;;;::,::::::::::::::::::::::::
::::::::::::::::::::::::;;;;::;;;::;++;;;;;;::::::::::::::::::::::::::
::::::::::::::::::::::::;;;::;;;;::+++;;;;;;::::::::::::::::::::::::::
::::::::::::::::::::::::;;;;;;;;;;:+++;;;;;;::::::::::::::::::::::::::
::::::::::::::::::::::::;;;;;;;;;;:+++;;;;;;::,:::::::::::::::::::::::
::::::::::::::::::::::::;;;;;;;;;;;+++;;;;;;::,:::::::::::::::::::::::
::::::::::::::::::::::::;;;;;;;;;;;*+;;;;;;;;:,,::::::::::::::::::::::
:::::::::::::::::::::::;;;;;;;;;;;+*+;;;;;;;;:::::::::::::::::::::::::
:::::::::::::::::::::::;;;;;;;;;;;+*+;;;;;;;;:::::::::::::::::::::::::
:::::::::::::::::::::::;;;;;;;;;;;+*+;;;;;;;;:::::::::::::::::::::::::
,,,::::::::::::::::::::;;;;;;;;;;;+*+;;;;;;;;:::::::::::::::::::::::::
,,,::,,:::::::::::::::;;;;;;;;;;;;+*+;;;;;;;;:::::::::::::::::::::::::
,,,,,,::::::::::::::::;;;;;;;;;;;;+*+;;;;;;;;::::,,:::::::::::::::::::
,,,,,,::::::::::::::::;;;;;;;;;;;;+*+;;;;;;;;;:;+;:,::::::::::::::::::
,,,,,:::::::::::::::::;;;;;;;;;;;;;+++;;;;;;;;:+?**+::::::::::::::::::
,,,,::::::::::::::::::;;;;;;;;;;;;;+;;+;;;;;;;:+*;+*+:::::::::::::::::
,,,,::::::::::::::::::;;;;;;;;;;;;;;+;;;;;;;;;:+?+:**;::::::::::::::::
,,,,,,::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;:+?**?*+::::::::::::::::
,,,,,:::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;:;?*?**+::::::::::::::::
,,,,,,,,,::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;:;*???*;::::::::::::::::
,,,,,,,,,::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;::*??*;::::::::::::::::
,,,,,,,,,::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;:::+*+;:::::::::::::::::
,,,,,,,,,:::::::,:::::::;;;;;;;;;;;;;;;;;;;;;;:;+*++::::::::::::::::::
,,,,,,,,,,,::,::::::::::;;;;;;+++++++++++;;;;;;;**++;;::::::::::::::::
,,,,,,,,,,,,,,,,:,,:::::::;;;;;;;;;+++++;;;;;::+*+++;:::::::::::::::::
,,,,,,,,,,,,,,,::,,,::,::;;;;;;;;;;+;;;;:::::::+*+++;:::::::::::::::::
,,,,,,,,,,,,,,,,,,,:::::;;;;;;;;;+;+;;;;;;;::::+*++;;:::::::::::::::::
,,,,,,,,,,,,,,,,,,,::::::;;;;;;;;;;++;;;;;:::::++++;;:::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,::;;;;;;;;;;;++;;;;;;:::;+++++;:::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,::;;;;;;;;;;;+;;;;;;;:::;+++++::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;;;;;;;;;;;;:::;++++;::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;;;;+;;;;;;;;;:;++++;::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;;;;+;;;;;;;;::;++;;;::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,::::;;;;;;;;;+;;;;;;;;::;+++;:::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;;;;++;;;;;;;::;+;;+:::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,:::;;;;;;+++++*+;;;;;;;::;+;;;;::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,:::;;;++++++++?+++;;;;;::;;+;;:::::::::::::::::;:
,,,,,,,,,,,,,,,,,,,,::::;;;;;;;++++*+++++;;;;:;+;;::::::::::::::::::;;
,.,,,,,,,,,,,,,,,,,:::::;;;;;;++++++*++++;;;;::+;;;::::::::::::::::::;
.,,,,,,,,,,,,,,,,,:;+++;;;+++++++++++*+++;;;;:;;;;::::::::::::::::::::
..,..,,,,,,,,,,,,:;;++**+++++++++;;++*+++;;;;;;;;;:::::::::::::::::::;
........,,,,,,,,::;++++*+++++++++++++++++;;;;;;;;;::::::::::::::::::;;
...........,,,,,::;+;++;;+++*+;*???????;;+;;+++;;:::::::::::::::::::;;
.............,,,:::;;+++;;+*+;*??????%?+;;;;+;;;:::::::::::::::::::::;
.............,,,,::;;+++;;:::*??????%%%++;:::::::::::::::::::::::::::;
..............,,,,::;+++;;::+????????%?;;:::::::::::::::::::::;:::::::
..............,,,,,:;;++++;+*???????*+:::::::::::::::::::::::;;;;;::::
...............,,,,,;+;+*????%??????*;::::::::::::::::::::::;;;;;;;:::
................,,,,:;+??*????**???**+;:::::::::::::::;;;;;;;;;;;;;;::
................,,,,,:+**?????**????**+:::::::::::::;;;;;;;;;;;;;;;;;;
................,,,,,,,::;+****?????***;:::::::::::;;;;;;;;;;;;;;;;;;;
...............,,,,,,,,,::;++**?*????**+::::::::;;;;;;;;;;;;;;;;;;;;;;
...............,,,,,,,,:::;++*??**???**+;::::;;;;;;;;;;;;;;;;;;;;;;;;;
..............,,,,,,,,,::::+**%%?*?%%?*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
..............,,,,,,,,:::::;*??%???%%?*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
..............,,,,,,,,::::::;+*?????*+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
..............,,,,,,,,::::::::;*??*+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
.............,,,,,,,,::::::::::;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
............,,,,,,,,,::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
...,,......,,,,,,,,,,:::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,...,,,,,,,,,,:::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++
,,,,,,,,,,,,,,,,,,,::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;++++++++++

Yogi Bhajan • June 28, 1984

The Teachings of Yogi Bhajan ©2008

Page 246

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Become Superhuman p.2 of 2

:::;;;;;;;;;;*??+;;;:;;:::+**+*+*+***+++;;;;;;;;;;;;;;::::::::::::::::
::::::::::::;;**;;;::::::;+**+++*?*+*++++;;;:::::::::::::::::::::::,,,
:::::::::::::;:::::::;;;;;++++++*?%*++++++;;;;;::::::::::::::,,,,,,,,,
:::::::::::::::::::;;;;;;;;;;;;::;?*;;:;;;;;;;;;;:;::::::::::,:::,,,,,
::::::::::::::::::;;;;;;;;;;;;;;;;+*;;;;;::;;:::::;;;::::::::::::::,,,
::::::::::::::::::::::::;;;;;;;;;;+*+++::::::::::::::::::::,,,,,,,,,,,
::::::::::::::::::::::::;;;;;;;;+;;?++;:;;:::::::::::::::,,,,,,,,,,,,,
,,,,,::::::::::::,::::::;;;;;;;;;;;?*+;:;;::::::::::::::,,,,,,,,,,,,,,
.....,,,,,,,,,,,,,,,,,,:;;;;;;;:;;;**;::;;;::,,,:::::::,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,::::::::::;;;;;;;;;;;++;::;;;::,,,:::::::::,,,,,,,,,,,,,
::::::::::::::::::::::::;;;;;;;;;;;;+;:;;;;;::::::::::::::::::::::::::
::::::::::::::::::::::::;;;;;;;;;;;:*;:;;;;;::::::::::::::::::::::::::
::::::::::::::::::::::::;;;;;;;;;;;:+;;;;;;;::::::::::::::::::::::::::
::::::::::::::::::::::::;;;;;;;;+;;:;;;;;;;;;:::::::::::::::::::::::::
::::::::::::::::::::::::;;;;;;;:;;;:;+;+;;;;;:::::::::::::::::,:::::::
:::::::::::::::::::::::::;;;;;;:;;::;+;+;;;;:::::::::,::::::::::::::::
:::::::::::::::::::::::::;;;;;;::;::;++;;;;;:::::::::,,:::::::::::::::
:::::::::::::::::::::::::;;;;;::;;::;++;;;;;:,::::::::,::,:::::::,,:::
:::::::::::::::::::::::::;;;;;:::;::;++;;;;;:,,:::::::,,,,::,::::,,,::
:::::::::::::::::::::::::;;;;;;;;::::++;;;;;:,,,,,,:::,,,,,:,::::,,,::
:::::::::::::::::::::::::;;;;;;;;;:::++;;;;;;:,:,,,:::,,,,,,,,:::::,,:
:::::::::::::::::::::::::;;;;;;;;;::;++;;;;;;:,,,,,,::,,,,,,,,,::,:,,:
,,::::::::::::::::::::::::;;;;;;;;::;++;;;;;;:,::,,,::::,,,,,,,::,,,,,
,,,,,,::,:::::::::::::::::;;;;;;;;;:+++;;;;;;:,,,,,,,,:,,,,,,,,,:,,,,,
,,,,,,,:::::::::::::::::::;;;;;;;;;:*++;;;;;::,,,,,,,,,,,,,,,,,,::,,,,
,,,,,,,,,:::::::::::::::::;;;;;;;;;;*++;;;;;::,,,,,,,,,,,,,,,,,,,:,,,,
,,,,,,,,:::::::::::::::::;;;;;;;;;;**+;;;;;;;::,,,,,,,,,,,,,,,,,,,:,,,
,,,,,,,,:,,::::::::::::::;;;;;;;;;;**+;;;;;;;::,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,::::::::::::::;;;;;;;;;;**+;;;;;;;::,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,::::,::::::::::;;;;;;;;;;**+;;;;;;;::,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,:::::::::::::::;;;;;;;;;;+++++;;;;;::,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,:::::::,,,:::::;;;;;;;;;;;+;++;;;;;:::,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,:::::::;;;;;;;;;;;;;;+;;;;;;:,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,::,,:::;;;;;;;;;;;;+;;;;;;;;::,,,,,:,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,:,::;;;;;;;;;;;+;;;;;;;:::,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,::;;;;;;;;;;;;+;;;;;;::,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;;;;+;;+;;;;;:::,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;;;++;;;;;;:::,,,,,,,,,,,,,,,,,,,,,,,
,,..,,,,,,,,,,,,,,,,,,,,,,::;;;++++*??***++;;::,,,,,,,,,,,,,,,,,,,,,,,
,...,,,,,,,,,,,,,,,,,,,,,,:;+++**++****++++;;;:,,,,,,,,,,,,,,,,,,,,,,,
....,,,,,,,,,,,,,,,,,,,,,,,:::;;;;;;+;;;;:::::,,,,,,,,,,,,,,,,,,,,,,,,
......,,,,,,,,,,,,,,,,,,,,,::;;;;;;++;;;;;;;:::,,,,,,,,,,,,,,,,,,,,,,,
.......,,,,,,,,,,,,,,,,,,,,:::;;;;;;+;;;;;;::::,,,,,,,,,,,,,,,,,,:,,,,
.......,,,,,,,,,,,,,,,,,,,,:::;;;;;;+;;;;;;::::,,,,,,,,,,,,,,,,,,::,,,
......,,..,,,,,,,,,,,,,,,,,:::;;;;;;+;;;;;;::::,,,,,,,,,,,,,,,,,,:::,,
...........,,,,,,,,,,,,,,,,:::;;;;;;+;;;;;;;:::,,,,,,,,,,,,,,,,,,:::,,
...........,,,,,,,,,,,,,,,,:::;;;;;;+;;;;;;;:::,,,,,,,,,,::,:,,,,,:::,
............,,,,,,,,,,,,,,,::;;;;;;;+;;;;;;;:::,,,,,,,,:::::::,,,,::::
.............,,,,,,,,,,,,,,::;;;;;;;++;;;;;;;::,,,,,,,,,:::::::,,,::::
..............,,,,,,,,,,,,,:;;;+++++?++++++;;:::,,,:::,,::::::::,,,:::
................,,,,,,,,,,::;;;;++++?+++++;;;:::,,::::::::::::::,,,:::
..................,,,,,,,,:::;;;++;+*+;+++;;;::::,:::::::::::::::,,,::
..................,,,,,,,,::::;;;;;++++;+;;;;:::::::::::::::::::::,,::
...................,,,,,,:::::;;;;;;;;;;;;;;;;::::::::::::::::::::,,::
...................,,,,:;:::::;;;;+*****+;;+;;;;;;;:::::::::::::::::::
....................,:;;;;;;;;;:;???????%+;+++;;+;+;;:::::::::::::::::
..................,::;;;;;;;;;;;;%??????%*;+++++++++++;:::::::::::::::
................,:;;;;+++++;;:;;*%???%???%*+;;;+****++++;:::::::::::::
...............,:;;;;+++;;:::::+%%???%???S%*;:::;;++**+++;;:::::::::::
.............,:;;;++**;;;++++*?%S%*????**%S%?***+*+**??**++;::::::::::
............,:;;++*****+*+*+++%?%?*?????**%%*****+********++;;:::;::::
............:;;;+++++++++;+;;:;;+**?????**+;;;;+*++**++++++++;:::;;;::
............::::::::::::::::::::+**?***??**+::::::;;;;;;;;;;;;:::;;;;;
.............,,..,,,,,,,,,,:::::+*?%?*?%?**;:::::::::::::;;;;;;;:;;;;;
..................,,,,,,,,::::::;*?%%??%??+:::::;;;;;;;;;;;;;;;;;;;;;;
......,...........,,,,,,,,:::::::+???????+;::;;;;;;;;;;;;;;;;;;;;;;;;;
....++S+.........,,,,,,,,,::::::::;*?%?*+;;;:;;;;;;;;;;;;;;;;;;;;;;;;;
,...;?S;.........,,,,,,,,,:::::;;;;;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,..:?:.......,,,,,,,,,::::::::;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,...,.....,,,,,,,,,::::::::::;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,..,,,,,,,,,,:::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

4. Still Standing in an upright position, lock your hands behind your neck and rapidly jump the knees up towards the chest. Legs come up together. Chant Saa Taa Naa Maa to the beat of the movement. This exercise has to be done so that your knees touch your chest. 50 times. You must develop your balance so that you land absolutely “cat-footed.” It is essential for a woman to have cat-footed balance, otherwise you can be imbalanced in the brain. 108 times will keep you intact.

5. Lie down flat on your back and elevate your legs 2 feet from the ground and raise your head 2 feet from the ground. Clasp the hands in an arc over the navel point to balance the posture. Focus at the third eye. Inhale through the nose, exhale through the mouth like a hammer. 5 minutes. You will be superhuman. 5 minutes of this breath is totally rejuvenating. No need for caffeine. If you can meditate like this for 5 minutes it equals meditating in a sitting position for 5 years. It should not hurt anybody, it is the most innocent exercise. If you straighten out your back it will not hurt.

,,,,,::::::::,,:,,,,:::::::::::::::::::::::::::::::::::::,,,,,,,,,,,,,
.....,,,,,,,,,,...,.,,,,,,,,::::::::::,,,,,,,,,::::::::,,,,,,,........
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::,,,,,,,,,,,::::::,,,,,,....,.,..
,,,,,,:::::,::::::::::::::::::::::::::::::::::::::::::::::::,,,,,::,::
,,,:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::,,::::::
,,,,::::::::::::::::::::::::::::::::::::::::::::::::::::::::,,,,,:::::
,,,,,,:::::::,,:::::::::::::::::::::::::::::::::::::::::,,,,,,,,,:::::
,,,,::,::,,,:::::::::::::::::::::::::::::::::::::::::,:::,,,,,,,,,::::
,,,::,::,,,,,::::::::::::::::::::::::::::::::::::::::,,:::,,,,,,,,,:::
,,,:,,::,,:::,,,:::::,:::::::::::::::::::::::::::::::,,,,,,,,,,,,,,:::
,,,,,,,,,,,,,,,,,,,,:::::::::::::::::::::::::,,::::::,,,,,,,,,,,,,,,::
,,,,,,,,,,,,,,,,,,,,::::::::::::::,:::::::::,,,,,,:::,,,,,,,,,,,,,,,,:
,,,,,,,,,,,,,,,,,,,,:::::::::::::,::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,:
,,,,,,,,,,,,,,,,,,,,::::::;;:::,,,,,:,:,,;+;:,,,,,,,,,,,,,,,,,,,::,,,,
,,,,,,,,,,,,,,,,,,,::::::+**+;,,,,,,,,:,:***+,,,,,,,,,,,,,,,,,,,:,,,,,
,,,,,,,,,,,,,,,,,,,,:::,,;***+:,,,,,,,,,+***+,,,,,,,,,,,,,,,,,,,:,,,,,
,,,,,,,,,,,,,,,,,,,:,::,:+***+:,,,,,,,,:***+;,,,,,,,,,,,,,,,,,,,:,,,,,
,,,,,,,,,,,,,,,,,,,,,::,:****;,,,,,,,,,:??*+:,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,+?***:,,,,,,,,,;???+,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,:*??**;,,,,,,,,:*???+,,,,,,,,,,,,,,,,,,,,,,:,,,
,,,,,,,,,,,,,,,,,,,,,,,;?????+,,,,,,,;*??%?+,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,:????**;,,,,,,,+???%%?;,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,:;;**?+::,,,,,,,,:;*?%%?+;:,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,:;;;++:,,,,,,,,,,,,:+??*+;::,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,;;;;;;;:,,,,,,,,,,,,:*++;;;;::,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,;+++;;+++:,,,,,,,,,,,:+++;++;;;::,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,:;+;;;+;++*+:,,,,,,,,,,;**+;+;;;;;;:,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,:;++;;;;++++++,,,,,,,,,,+**;++;;;;;;;:,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,;++++;;;;;+++;:,,,,,,,,,+*+;*;;;++;+;;:,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,:;++++;;;;::::,,,,,,,,,,,:;;+;;;;;+;;;;;:,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,;++++;::::::::::,,,,,,,,,:;;+;;;;;++++;;::,,,,,,,,,,,,,
,..,,,,,,,,,,,:;+;;;;:::;+++++;;;;;;;;;++++++*;;;;+;+++;:,,,,,,,,,,,,,
....,,,,.,,,,,:;+;+;;:::;+;;++++++++++++++++++;;;;;+++++;:,,,,,,,,,,..
......,,.,,,,,;;++;;;::::;;;;;;+++++*+**++;;;;;;;;;;++++;:,,,,,,,,,,..
.............,:;++;;;:::::::;;++++++*+***++;;;;;;;;++++;:,,,,,,,,,,,..
.............,:;;+;;;:::::::;+***+**+++****+;;;;;;;;;;;::,,,,,,,,,,,..
.............,,::;;;::::::;+*?*++++++++++***+;;;;;;;:::,,,,,,..,,,,,,.
...............,::::::::::;+*+;;;+++++;;;;;;;::,,,,,,,,,,,,,,...,,,,,.
................,,,,,,,,,,:;;;;;;;+;;;;;:::::,,......,.,,,,,,...,,,,,.
.........................,,:::;;;;+;;;;:::::,,,,,......,,,,,,,..,,,,,.
.........................,,:::;;;;+;;;;:::::,,,,,,.....,,,,,,,,..,,,,.
.........................,:::;;;;;+;;;;::::::,.,,,,,,,,,,,,,,,,..,,,,.
.........................,,:;;;;;++;+;;;;:,,,,..,,,,,,,,,,,,,,,...,,,,
.........................,::;;++++*++;;;;;:,,,.,,,,,,,,,,,,,,,,,..,,,,
.........................,:;;;++++*++++;;::,,,,.,,,,,,,,,,,,,,,,...,,,
.........................,:;;;++++*+++++;::,,,,,,,,,,,,,,,,,,,,,,..,,,
........................,,:;;;;;+**+;+++;::,,,,,,,,,,,,,,,,,,,,,,...,,
........................,::;;;;;****;;++;;::,,,,,,,,,,,,,,,,,,,,,,..,,
.......................,,::;;;;+***++;;+;;;::,,,,,,,,,,,,,,,,,,,,,,..,
.......................,:;;;++;****+*+;+++;;;,,,,,,,,,,,,,,,,,,,,,,.,,
......................,,:;;++++*?????*;++*+;+:,,,,,,,,,,,,,,,,,,,,,,,,
.....................:::;++*++?%%%%%%%*++**++;;;:,,,,,,,,,,,,,,,,,,,,,
...................,:**++***++%%%%%%%%%+*?*+****+;:,,,,,,,,,,,,,,,,,,,
.................,:;++****?***%%%%%%%S%**??**?**+++;::,,,,,,,,,,::,,,,
..............,:;+++++**??**??SS%%%%%%S???*????*++++++;:,,,,,,,,::,,,,
.............:;++++++**????%?%SS%%%%%%S%%%??%%??****++++;:,,,,,,::::,,
...........,;+++++*****++*?%SSS%%%%%%%SSSS%?????**++++++*+:::,,,:::::,
..........:+++++++**;;::,+?%SS%??%%%%%S%%%??**++++++++++++;:::::::::::
.........,+**++++++++++****?%%?%%%%%%?%S%%??***+++++++++;;::::::::::::
.........:++++++++++++****??%??%???%%??%%??***++++;;;;;:::::::::::::::
.........,:;;;+++++++++++;;;**?%??*?%?**+:::;;:;::::::::::::::::::::::
............,,,,,::,,,,,,..,+*%%%??%%?**;:::::::::::::::::::::::::::::
..........................,:*?%S%%%%%??*;::::::::::::::::::::::::::::;
..........................,:+???%%%%???+::::::::::::::::::::::::::::;;
.........................,:::+%%%%%%?*;:::::::::::::::::::::;;;;;;;;;;
........................,:::::+?%S%?+;::::::::::::::::;:;;;;;;;;;;;;;;
.......................,,::::;;++**++;;;::::::::;:;;;;;;;;;;;;;;;;;;;;
.......................,,:;;;;++++*+++;;;:::::;;;;;;;;;;;;;;;;;;;;;;;;
.....................,,,,,:;;;++++*+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,..................,,,,,,,:;;++++*++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,................,,,,,,,,::;;+++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;
,,,,,,,,..........,,,,,,,,,::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++++

6. Sit in Virasan (on the left heel, right knee up to chest). Arms extended straight out in front, parallel to the ground with palms facing down. Sing powerfully: Chatter chakker vartee, chatter chakker bhugtay Suyumbhav subhang, sarab daa sarab jugatay Dukaalang pranasee, dayaalang saroopay Sada ung sungay, abhangang bubhootay 22 minutes Do this for 40 days and any positive wish will be fulfilled.

,,,,,,,,,,,,,,,,,::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::,,,,,,,,,,,,,
,,,:;;;;::;;;+++++******??**???******++**++++++++;;;;;;;;:::::::,,,,,,
,,,::::::;;+?%%%?????**********+++++++;+*+++;;;;;;;;;:::,,,,,,,,,,,,,,
...,,,,,::;+??*++++++++++++++++++++++;;;;;;;;:::::,,,,,,,,,,,,..,,,,,,
........,,;++++++++++;+;:;;;;;;+++++;;;;;;;;+;;;+;;;::,::,,,,,,,,,....
...,,,,,,,:;;;;;;;::;:;:::::;;;;;;;;;;;;;;;;;;;+;;;+;;;;;;;;:;;::,,,,,
,,,,:::::::;;:;:::::::;::::::;;;:;;;::::::::::;;;;::;;;;:;::;;:,,,,,,,
,,,,,,,::,;%%?*+;;;::::;;++;;++*+;:::::::::::::::::::::::;;;:,::;+:,,,
,,,:,::;;;*%%%%?+:::::::::::;++*+;::::::::::::::::::::::::::::::+**;,,
,,:::;+;;;;*??*?;,,,:::::::::::;::::::::::::::,:::::::::::,,:::+*?**+;
,,::;;;;;;;+?*?*:,:::::::::::::::::::::::::::::,,::::,:::::,,,,::+**??
,,:::::;::::*?+:,,::::::::::::::::::::::::::::::,::::,,::::,,,,,,,:+??
,,,::,,,:,,,+;,,,,::::::::::::::::::::::::::::::,,,::::::::,,,,:,,,:;:
,,,,,,,,,,,,,,,,,,:::::::::::::::::::::::::::::::,,::::::::,,,,,:,,,,,
,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::::::::::,,::::::;;,,,,:,,,,:
,,,,,,,,,,,,,,,,,:::::::::::::::::::::::::::::::::,,::::::**,,,,::::,:
,,,,,,,,,,,,:,,,,::::::::::::::::::::::::::::::::::,::::::::,,,,,:::::

::::,,,,:::::;++:::::::::::::::::::::::::::::::::::::::::::::::::,,,,,
,,,,,,,,,,,,,:,,::::::::::::;;;;;;;;;;;;;+;+;;;;;;;;;;;;::::::::::,,,,
::,,,,,,,,,,,,,,,::;;++******?*****?????????????%???*++;;;;;;;::::,,,,
,,,,,,,,,,,,,,,:::;+*******+++++++***????*****+*****??**+++;;;;::,,,,,
.,,,,,,,,,,,,:+**+;;++++++++++++++++++++++;;;;;;;;;;:;;;+***;::::,,,,,
....,,,,,,,,,:;++::;;;;;;;++++++;;;;;;;;;;;;;;;;;;;::::::;+;::::,,,,,,
....,,,,,::::::::,::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::,,,:::,,,,,.,.
..........,,,,,,..,:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::,,,:,,........
...................,,,,,,:::::;;;;;;;;;;;;;;;;;;;;;;:::,,,,,..........
,,,,,,,,,,,,,,,::,,,,:,,,,,,,,::::::::::::;;;;;;;;;:::,,,,.,,,,,,,,,,,
,,,,,,,,,,,:,:::::::,,:,;;:;;;;;:,,:;;;::::::;;;;+;::::,,,:,,,,,,,,,,,
,,...,,,,,,,,,:::::::,:,:;:;+++++;:+*+++++;;+++++;;::::,,,,,,,,,,,,,,,
,,...,,,.,,,,,:::,,:::,,:::;;;+++++*+++++*++++;;;;;;;::,,,,,,,,,,,,,,,
,,...,,,.,,,,,:::,::::,,,::;;;+;+**+++;++**::::;;;;;::::,,,,,,,,,,,,,,
,,..,,.,,,,,,,,:,,:::::,,::;;;;;+*++++;++*+::;;;;;;::::,,,,..,,,,,,,,,
,...,,,,,,,,,,,,:,,::::,,:,:;;;;++++++++*?+::::;;;;;::,,,,,..,,,,,,,,,
,....,,,,,,,,,,,,,,:::::,:,:;;;++++++++++*+::::;;;;;:,,,,,,..,,,,,,,,,
.....,,,,,,,,,,,,,::::::,,,::;;;;++++++++*+:::;;;;;;:,,,,,,..,,,,,,,,,
.....,,,,,,,,,,,,,:::::::,,:;;;;;++;;++++;:::;;;;;;;::::,,,..,,,,,,,,,
.....,,,,,,,,,,,,,,:::::::,:;;;;;;;;;;;;::::;;;;;;;;;:::,,,,.,,,,,,,,,
....,,,,,,,,,,,,,,,:::::::,,:;;;;;;;;;::::::;;;;;;;;;:::,,,,...,,,,,,,
....,,,,,,,,,,,,,,,,:::::::,,:;;;;;::::::::::;;;;;;;;::::,,,...,,,,,,,
....,,,,,,,,,,.,,,,,,:,,,,,,,,::::::::::::::::;;;;;;;:::::,,...,,,,,.,
....,,.,,,,,,,.,,.,,,,,,,,,,,,,,:::::::::::;:;;;;;;;;;;;:::,,....,,,..
....,,,,,,,,,,.,,,,,,,,,,,,,,,:::::::::::::;:;;++;;;+;;;;;:,,.,,...,,,
....,,,,,,,,,,,,,,,,::::,,::,::::::::::::::::;+++++++++;;;::,,,,,,,.,,
....,,,,,,,,,,,,,,,::::::::::::::,::::::::::::;;;;;;;;;;;;:,,,,,,,,,,,
..,,,,,,:,,,,,,,,,,::::::::::::::::::;;;;;;;;;;;;;;;;;;;;:::,,,,,,,,,,
..,,,,:,:::;:::::,,:::::::;;;:;;;;;;;+;;;;;;;;;;++;;;;;;;;:,,,,,,,,,,,
...,::;;;;????****+;;;;;+;;;;;;;;:;;;+;;;+;::;;+;;;;;;;;;:::,:,,,,,,,,
...,::;;+++++++****;;;;:+;::;;;;::;;;;::;::::::::;;;;;:::;;;;:,,,,,,,,
.......::::::;;;+++;;;;::,::::::::::::::::::::,::::::+*;;:::::,,,,,,,,
.....,,..,....,,,,,::::,.,,,,,,,,,::::::::::::::,,,,,*%%?*++;,,,,,,,,,
.........,..........,,.....,,,,,,,,,::::::::::::;**+*%%%%???;,,,,,,,,,
.........,........,,,,....,,,,,,,,,,,::::::::::;???%%%%%%%SS+,,,,,,,,,
....,....,........,,,,..,.,,,,,,,,,::::::::::::*???????%SS%?;,,,,,,,,,
...................,,,,..,,,,,,,,,,,::::::::::*?*??????*+;;;;::,,,,,,,
.................,,,,,,,.,,,,,,,,,,,::::::::::+??*?%%?+;;;;;;;::::,,,,
.........,,......,,,,,.,.,,,,,,,,,,,,::::::::::*???%?+;;;;;;;;::::,,,,
.........,,......,,,,,,,,,,,,,,,,,,,,::::::::::*?%?+;;;;;;+;;;;;:,,,,,
......,,.,,......,,,,,,,,,,,,,,,,,,,,,:::::::::;?*;;;;;++++;;;;:::::::
.....+?*.,,......,,,,,,,,,,,,,,,,,,,,,,,::::::::+::::;;;++++;::;;;;:::
.....:?;.,,......,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::;;;+++;;:;+;;::::
......,,,,,....,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::;;;;;;:;;;;:::::
.......,.,,.....,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::;;;:::;::::::::

Benefits: This is the only thing that can correct you and bring you to balance. Do it right and you will enjoy it. This is a set so powerful and effective that it will even enable a person to stay healthy in weightlessness or without gravity atmosphere. This self maintains the body. Balance this brain, balance this cantaloupe. Below navel point is independent of the sciatica. If that is so, old age will come, senility will come very early and creativity will be gone fast. Yogi Bhajan • June 28, 1984

The Teachings of Yogi Bhajan ©2008

Page 247

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Build Yourself to Act, Not React

1. Stretch your legs straight out in front. Grab your toes and stretch the spine forward. Inhale and tilt the head up, stretching the back of your neck. Exhale and bring your chin to your chest. Maintain the stretch in the spine. Continue to move your head with the breath, being careful not to compress the vertebrae of the neck. Breathe in and out fast and powerfully. 1-1/2 Minutes.

:::::::::::::::::;;;;;;;:::::::,,,:::::::,,,,,,:,,,,,,,,,,,,,,,::::,,,
::;;;;;+****???**+*%%%%??**++****?*??????+;;+*+;;;:,,,,,,,,,,,,:::::::
;;;+***??????????**??%%%%%?**????*+++++++;;+;+?++?*++;;;;;;;;;;;;;;:::
;;;+********+++++++++**?%?%%%?****+++**+++*++++?++++++++++*??*++**++;:
;;;+**+**?%?*++++++++++++++****??***+++++*++++++?;+++*+*?*??*++**+++::
:::;**+++??**++++++*++++++++++++++**++;+++;++***%??**%??%%%%???*+++*;,
;;:;****++*???**+++**++++++;;++++*++++++++++*+**?+++;+++;++*%%%?****::
?**++*******++**?*?%%*****+***?***++++++++++++;+;+++;;;;:;;;*%%%???+**
;;;+++++++********??%%%#S??*+**+++++;;;;;;;;;;;;;;;;;?**?%**???%?*;;;;
++***+++*******????????%+;;::::;;;;;;;;;;;;;;;;;;;;++%????*+**++;:::::
***+;;+++*********??????*::::;;;;;;;;;;;;;;++******++++;;;;;;;;;::::::
*+;;::;++***?????????????+:;;;;;;;;;;;++**???**++;;;;;;;;;;;;;;::;;;;;
+;;;;;;;+*****?***?????%%?;;;++**+;;+*??***+++;;;;;;;;:::::;;;::;;;;;;
;;;;;;;++++++*****???%%%%%?**?%%?**???**+;;;;;;;;;;;;::::;;;;::;;;;;;;
;;;;;;;+;;+++*****??%%%%????????%?***+;;+++;;;;;;;;;;::::;:;;::::;;;;;
;;;;;;;;::;+++++***********????**??;;;;++;;;;;:::;;;;:::;::;:::::::;::
;:::;;;:::;;++++*************++++;++;;::::;;;;:::;;;;:::::::::::::::::
::::;;::::;;;;+++************+;;+**::::::;;;;:::;;;:;:::::::::::::::::
:::;;;:::;;;::;++++*****++++;;+++:;::::::;::;:::;;::::::::::::::::::,,
:::;;::::;;;:::;++++++++;;;;+*+;:::::::::;::;::::::::::::::::::,:,,,,,
::;;:::::;;:::::;+;++;;;;+*?+;:::::::::::;::::::::::::::::::,,,,,,,,,,
::;;::::;;;::::;;;*+;;;;;***;::::::::::::::::::::::::,:::,,,,,,,,,,,,,
::;:::::;;:::::;+**??++*?%S%?*+;;;::::::::::::::::::,,,,,,,,,,,,,,,,,,
:;;::::;;;::::;;++*%##%?S@@@@@#S?+::::::::::::::::,,,,,,,,,,,,,,,.,,..
:;:::::;;;::::;;;;;;*???#@@@@@#%+:::::::::::::,,,,,,,,,,,,,,,.,,..,,..
;;:::::;;:::::+;::::::;?##@@@#*:::::::::::::,,,,,,,,,,,,,,,,.........,
;;::::;;;::::;*;::,,,,:+?*?SS*:::::::::,,:,,,,,,,,,,,,,.,,,.....,..,,,
;;::::;;:::::+*;,,,,,,,;;;;*+:::::::,:,,,,,,,,,,,,,.,,..,.,....,,,,,,,
;::::;;;::::;+*;,,....,;++;::::::::,,,,,,,,,,,,,,,..,..,,.,,,.,,,,,,,,
;:::;;;;:::::;+;,.....,:;:::::::,::,,,,,,,,,,,.,,,..,,.,,,,,,,,,,,,,,,
;:::;;;::::::;;:,..,:::::::::::,,:,,,,,,,,,,,,.,,,..,,.,,,,,,,,,,,,,,,
;::;;;;:::::;;;:,,:::::::::::::,,:,,,,,,,,,,,,.,,,..,,,,,,,,,,,,,,,,,,

2. Lie down on your back, begin Breath of Fire, and dance your body. Move any way you wish, but don’t raise any part of your body off the floor. No part should be stable, all parts should move. It’s a physically violent reaction to get rid of internal violence in a controlled fashion. It’s “you against you.” Take all the pain out, don’t hold anything in. 3-1/2 Minutes.

:::::::::::;;;;;;++**+;;:::::::::;;;;+;:,:::::,,,,,,,,,,,,,,,,,:,,,,,,
:;;;++***???%??***%%%???**+?????*****?*+;++*+;+;::::::::::::::::,,::::
;;;+***************??%%%%???***++++++;;;++;+*+**++++++;++++;;;;;:::,,,
;;;+++***?*++++++++++++**?????***+++*++++++++?;++++++++***++++++;:::::
::;+++++?%*++++++*++++++++++++++**++++++;++++?****?**%???**+++;+;:,,,:
:::++++++*??*+++++*+++++++;+++++*+++++++++***??*******???%%*++++;,,:;+
*+;++******+*??*+*?*+**+++******++++++**++++++;;;;:::::;;?%??**+;++***
;;;+++++++******?%%%?%S%??*??*+++++;;;;;;;;;::;;;;**+***+?*??*+;;;+;;;
;++++++**+****??%???%%*++;:;::;;;;;;;;;;;::;;;;;;+??**?++*+++;::;:::::
+**+;+++**********???*;;::::;;;;;;;;;;;;;+++++++++;;;;;:;;;;::::::::;;
++;::;++***********???*+;:::;;;;;::;++*****++;;;::;;;;;;;;;;::;;;;;;;;
;;;::;;+++**********?????+;++*+;;++***++;;;;;::;;;;::::;;;;:;;;;;;;;;;
;;;;;;;+++++*****????%%???*?%??*??*++;;;;::::;;;;;:::;;;;;;;;;;;;;;;;;
;;;:;;;;;++++****??%???***?*??%?*+;::;;;;;;;:::;;;:::;;:;;;;;;;;;;;;;;
;;::;;;::;++++*******************;;;;;;:::;::::;;;:::;::;::;;;;;;:::::
:;::;;::::;++++************++++*+;:::::::::::::;::::::::;:::::::::::::
:::;;;:::;;;;+++**********+;;+++;:::::::::::::::::::::::::::::::::::::
:::;;:::;;;::;++++++++++;;+%%+::::::::::::::::::::::::::::::::::::::::
::;;::::;;;:::;;+++;;;;;+%@@@#%?*;;:::::::::::::::::::::::::::,:,,,,,,
::;;::::;;:::::;;;;;;;;;?#@@@@S?%?*+;:::::::::::::::::::::,,,,,,,,,,,,
:;;::::;;::::::;;;;;;;;+*?%%S%?*+++++;;;::::::::::::::,,:,,,,,,,,,,,,,
:;;::::;;::::::;:::::;;+*****++++;;;;;;;;:::::::::,,,,,,,,,,,,,,,,,,,,
:;:::::;;:::::;:::::::;;;+*%*:;;;;;;::::::::::::,,,,,,,,,,,,,,,,,,,,,,
;;::::;;::::::;:::::::::::;?+;;:::,,:;;:::::,,:,,,,,,,,,,,,,,,,,,,,,,,
;;::::;;:::::;;::::::::::::;::,,,,:::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;:::;;;:::::;;:::::::::::::,,,::::::,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
;:::;;;::::::;;::::::::::::::::::::::,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,

3. Relax on your back. Go to sleep. Listen to the tape of the gong meditation played by Yogi Bhajan. Bring your strength to your toes and go with the gong. The three rhythms of the gong will work on the glandular system. If you give yourself a good chance, it will work on the pineal gland. 11 Minutes. (Note: In order to receive the benefits of this set, it is required that you meditate to the gong meditation played by Yogi Bhajan.)

??****?**++++**++++++;:::::::::::::::::,,,:::;;;;:::::;*?????????%??%%
??;:::;:::::::::::,:::::::::::::;;;::::::;;+*+;::,,,,,:;+**????????%%%
+;:::::::::::::::::::;;;;++++*?******+++++**++*+:::::::::::+????%%%%%%
:::::::::::;;+++**+?**********??*****?*****++++*;::::::,,,,;????%%S%%%
::::::;;;;+*++++*****+*?????%%?****************?*++;;;::::+?%%SSSSS%%%
*;::::;;;;++++++**?**????*??**+******************?***+++++*?*?????????
%%??+;;;+***+++********+***++***+++**++++++++++++*******????????%%%%%%
S%%+:::;%##S?*++*++++++++++++++++++++++++****+****?????????%?*?SS%SS%%
SS?:::+*%@@##%***+++++++*+++******+++*******++++**+++;;+******+*?%S%%%
SSS+;+**?%%%SS?****+++++++++++++++++++*+++++++++;;:::::*???%%S%?*?S%%%
SSSSS%%%?*+;;;;++++;;;;;+;;;;;;++**?+;+++*++;;;:;;+***?????%%%%%%%S%%S
SSSSSSS%%%%????%?*+++++**?*+;;;+***++;;+***?****??????????%%S%%SSS%SS%

4. Move feet and hands, wake yourself up.

5. Sit in Easy Pose. Chant, “God and Me, Me and God, Are One” meditatively going from chakra to chakra. 15 Minutes.

:::::::::::::::::;;:::::,,,,,:::::::,::::::::::::::::::::::::::::::::;
,,,,::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,:::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,:,,,,,,,,,,,,,,
:::;;;+++++;;;::;;;+++++;;::::::,,:::::::::;;;;++++;;+**+;;;::::::,,,,
:;;;;;*???**+++++++*?%%%????*+;;;;;;;;;***?%%%%?%%?******???*;::,,,,,,
:;+++;;+****+++;++++;;++++****++++++**?%??**+++;++*****?**%SS+,::;;;,,
::;+++;+?**++++;+++;;;++;;;+++++*+***+++;;;;;;+;+;;++++***???*;+++;,,,
:;;+++++*?*+++++++;;++;;;;;;;++**??+;;;++++++++++++++++***???*+**+;:,,
:;***+;;;+*+;;;;+;;;;;;;;;;;;;;*%*;;;;++++++++++++++**+***?*+++++**;,,
+++**+;;;;+*+;;;;;;;;;;;;;;;;;+++;;++++++++++++++++++*++***+;;+**+++:;
+;;;+++;;::+++;;;;;;;;;;;;;;;+++++++++**++;;++;+++++++++*?*;;;+***;;;;
:;;;;;;;;;;++*+;;;+++++++***++*+++***++****++++++++++++**+;;::;;::::::
;++++++;;++;:;;;;;;;;*??%%??*+++***++*******++;+;;+++++++;;::;;:::::::
+++++;;::::;;:;;+;;;;;;+*?*******++++++****+;;;;;;;;;++;;::;;;::::::::
+++;;;:::::;;;;:;;;;;:::+???*++*+++++*****++;;;;;;;+++;:::;;;:::::::::
++;;;::::;;;;;;:::;;;:::*??**+++++++++******+;;;;;++;;::::;;::::::::::
+;;;:::::;;;;;;;::::;;::*??**+++++++++++****+;;;;+;;::::::;;::::::::::
+;;;;:::;;;;::;;;;;::;+;*?**+++++++++++++***+;;++;;:::::::;;::::::::::
;;;;;:::;;;:::;;;;;:;;;+??*+++++++++++++*****;+*+;::::::::;;::::::::::
;;:::::;;;:::;;;;;;;;;++??*++++++*+++;++++**+**++;;;:::::::;::::::::::
;::::::;;::::;;;:;++++++***++++++++++++++++*****++;:::::::::::::::::::
;::::::;:::::;;;::;;;;;;+*++++++++;;+++++++**+++;;::::::::::::::::::::
::::::;;:::::;;;:::;;;;;++;;;;;;++;;+++;;;;++;;;:,::::::::::::::::::,,
::::::;::::::;;::::;+;++++;;;;;;;++;;;;;;;;+;;;;:::::::::::::::::,,,,,
:::::::::::::;::::::;;+;;;;;;;;;;+++;;;;;;;;;;;;::::::::::::,::::,,,,,
::::::::::::::::::::;+;;;+++;++++++++;;;;+;;;;;;::::::::::::,:::,,,,,,
:::::;::::::::::::::::;;;+++++**?*???*++++;;;::::::::::::::,,,,,,,,,,,
::::::::::::::::::::::::::;++*???%%%%??**+:::::::::::::::,,,,,,,,,,,..
::::::::::::::::::::::::::::+?%%%%%S%%??*;:::,:::::::,,,,,,,,,,,,,,...
::::;:::::::::::::::::::::::;*%SS%%%%%%?*;::,,:,,,,,,,,,,,,,,,,,,.....
:::::::::::::::::::::::::::::;?SS%%%%%%?;:,,,,,,,,,,,,,,,,,,,,.,......
:::::::::::::::::::::::::::::;?%%%%%????:,,,,,,,,,,,,,,,,,,,,..,......
:::::::::::::::::::::::::::::;**++*++;;+:,,:,,,,,,,,,,,,,..,..........
::::::::::::::::::::::::::::;;++*?*;**;::,,,,,,,,,,,..................
::::::::::::::::::::::::::::;;;+*+++++;:,,,,,,,,,.,,..................
::::::::::::::::::::::::::::;;::;;;;::,,,,,,,.,,,..,..................
::::::::::::::::::::::::::::::::,,::,,,,,,,,..,,..,,.......,......,...
::;:::::::::::::::::,::::::::::,,,,,,,,,,.,,..,,........,..,...,,.,,..
;:::::::::::::::::::,:::::::::,,,,,,,,,,..,,..,,,......,,..,...,,.,,..
;:::::::::::::::::::,:::::::::,,,,,,,,,,,.,,...,,..,...,,.,,..,,,,,,..
:;::::::::::::::::::,::::::::::,,.,,,,,,,.,,...,,.,,,..,,.,,..,,,.,,..
;;::::::::::;:::::::,,::::::::,,,.,,,,,,,.,,..,,,.,,,..,,.,,,.,,,,,,..

To End: Inhale and hold your breath 20-30 seconds and stretch your body. Exhale. Inhale and move your body all around, stimulating your energy. 30 seconds. Exhale and relax.

Yogi Bhajan • January 30, 1986

The Teachings of Yogi Bhajan ©2008

Page 248

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Living Weightlessly & Breaking the Bonds of the Earth

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%???%SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?;:,,,,;+*%SSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%+:,,,,,....,;?SSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%;:,,,,...,..,,,*SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%;,,,,,,,...,,,,,;SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS*;;,,.,,,,,,,,,,,,*SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS%**++;,,,,,,,,,,,:::%SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS%?****+;,,,,,,,,:::+SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS%?+*??*+;:,,,,:::;?SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS%+;+*+++;++:,,:;*%SSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS%***++++++++;+?SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?*+++++++++*SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%?**++++++;*SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?*+++++++;+SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%???*+;;;;*SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS%??**?******++;;;;;+++?%SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS?+;:::,;+++++;++;;;;:;,,,::+?%SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS%*;:::::,,,:;;;;;;;;;:::,,,,,,,,:%SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS*;;;:::::::,,,,:;;:::,,,,,,,,,,,,+SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS?+;+;:;;:,,::,::,,,,,,,,,,,.,,,:,::?SSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS%+++;;;;;;:,,,,,,,,,,,,,,,,..,,,,:::;SSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS+++;;++;;::,,,,,,,,,,,,,.....,,,:::::?SSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS?+;;;+*++;:::,,,.,.............,:;;;:,+SSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS?**+++*??;;::,,,,.,.............,;+;;::+SSSSSSSSSSSSSS
SSSSSSSSSSSSSSS?***??%SSS+;::,,,,.,.,,...........+S?*+++?SSSSSSSSSSSSS
SSSSSSSSSSSSSS%****?SSSSS*;;::,,,,,,,,,,,,.....,,*SS%*++*SSSSSSSSSSSSS
SSSSSSSSSSSSSS%?****?SSSS*;;;:::,,,,,,,,,,,,,,,,:SSS%*+++%SSSSSSSSSSSS
SSSSSSSSSSSSSSS%?****?%SS++;;;+;;;:::::::::;;:::%SS%*+++*SSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS%?****??**+****+;;++++++;+?*+;+S%?*+++?SSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS%%?*********+++++++****+**+++?++++*%SSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS%*********+**+++++*****+++++*?%SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS#?;++******+**+++***********%SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS?;;;;;;;;+++++++;;;;;::::::*SSSSSSSSSSSSSSSSSSSSS
SSSSSS%%%%%%%%%%SSSS?;;;;;;:::,:,,,,,,,,,,,,,,,,;***+++*??%%SSSSSSSSS%
%???**************??+;;;;;;;;:,::,,,,,,,,,,,,,::::;;;;:::;;;+*?%%??++;
++++*****************;;;::::;::,,,,,,,,,,,,,,,:::::;;;;;;;;;;::;;;;:::
++++++************++;;;;:::::;;;::,,,:,,,,,,:::,::::;;;;;;:;;;::::::::
+++++++********++;::::::::::::,:::,,,,,,,,,,,::::::::::::;:::;;:::::::
+++++++*+++++;;::::::,,,,,:,:;::,,,,:,,,::::::::::;;;::::;:,,:;;;;:;::
+++++++++;;;;:,,,,,,,,,,,,:,,,:;;::,,,:,::::::;;;;:::::::;,,,,,::;;;::
++++++;;;;;;:,,,,,,,,,,,,,,,,,,:::::::::::::;;;;;;::::::;:,,:,,:::::::
+++++;;;;;;,,,,,,,,,,,,,,,,,,,,,:,:::::::::::;;::::::::;:,,,::,,:;::::
++++;::::;:,,,,,,,,,,,,,,,,,,::::,::::::::::::::::::::;:,,,:::,,::::::
++++;;;;;;,,,,,,,,,:,,:,::::,:::::::::::::::::::,:::;;:,,,::::,,:::;;:
+++++;;;;:::,,,,,,,,::::::::,::::,::::::::::::::::;;::,,,,:::,,,;;;;;;
++*+++;;;:;:,,,,,,,,,,,::::::::::,::::,:::::::::::::,,,,,::::,,:;;;;;;
++**++*+::;::,:,,:,,,,,:,,,,::::,,::::,::::,::::::::,,,,::::,,,:;;;;;;
++++***::::::,,,:,,,,,::,,,,,,,,,,,,,,,,,,,,::::::::,,,::::,,,;;;;;;;;
+++***::::::,,,:,,,,,:,,,,,:::::::::,,,,:,,,::::,:::::::,,,,:;;;;;;:;:
+++++:::;::,,,,,,,,,::::::::::::::::,,,,,:,,:::::::::,,,,::;;;;;::;;;;
;;+;::::::,,,,,,,,,::::,:::::,:,,,,,,,,,,,,,,,,,,,,::::::;:::::::::;;;
;;;;;;;;:::,,,,,,,::::::::::,,,,,,,,,,,,,,::::::::::::::::::;;;;;;;;;;
;;;;;;;;;;;;;;;;:::;;;;;;;::::::::::::::::;;;::::::::::::::;;;;;;;;::;
:::;;;;;;;;;;;;;;::::::;;;::::::::::::::::::::::::::::::::::;;;;;;;:::

1. Sit in Easy Pose. Interlace the fingers so that the tips of the fingers don’t quite meet the webbing of the opposite hand, like a dovetail joint in carpentry. Thumbs are open and pointing up. Press this mudra into the diaphragm on each exhale. Suck in the breath powerfully through round lips and turn to the left. Exhale center. Inhale center and turn the head to the right. Exhale center and continue. 6 minutes.

2. Release the mudra and begin Breath of Fire through the mouth. Use the cheeks and the diaphragm. Let the checks puff out with the breath. Heavy breath. 4-1/2 minutes. Dying is nothing; it’s just like a balloon leaving the earth and moving toward the heavens.

#######S%+;;;::::::;***+***++++;;;++++;;;;;;+;;;:,,,::,,::::::::::;%##
#####%+;;;::;;::::::;+++++++++;;;;;;+;;;;;;;::::,,,,:,,,::::::::::::+%
##S?+;:;;::::::,:::,,;++;;;;;;;;;;;;;;;;;;::::,,,,,,:,,,::::::::::::::
#S*;,:;::::::::,,::,,,:;;;;;;;;;;;;;;;;;;::,,,,,,,,,,,,,::::::::::::::
?;:;:,:::::::::,,,::,,,,,::::;;;;;;;;;;;:,,,,,,,,,,,,,,,,::;;:::::::::
:::;::,::::::++;,,:::,,,,,,,,,:;;;;::;;:,,,,,,,,,,,:,,,:++**+:::::::::
::::;:,,:::::+**+:,:::,,::,:,,,,::::,:,,,,,,,,,,,,,:,,:****+::;;::::::
::::;::,:::::;?**+,::::,:::::,,,,.,,,,,,,,,,,,,:::,,,,+***+:::;;;:::::
::::;::,,::;;****+,::::,::,,:,,,,,,,,:::,,,,,:,::,,,,,;**++:::;+;:::::
::::::::,:;+++***:,::::,,,,,,,::::::::,,,,,,,,,,,,,,,,:**+;;::;+;;:;;;
::::::;;::++;;+*;,,,,:,,,,,,,,,;+++++;;;;;::,,,,,,,..,+**+;;+::*+;:;++
::::;;;;;+++++++;;;;;;;;;;;;;;;+***++++****++++;;;;;;;++++++++;?*;;+++
::::;;++++*+++++++++++++++++++++;+++*+++;++*****++++++++;;+++++%%*++;;
::;;;++++**+++++++++++++**+++++++++++++;::::+*****+++++++++++++*##?*++
;;;;++++*+++++++++++;;;;;+;+++++++++++++++++++++++++++++++++++++*S#S%*
+++++++*+++++++++++++++++++++;+++;+++*++++*??***+++++++++++;;;;++++???
***++++++++++++++********??*++*+++++******************+++++++;;;;+;;++
***+++++++++*****+++++++++*****+*+++++*+++++++++++******+++++++++;;;++
****++**********************************+++*???************+++++++++++
*************************+++************++++++**+***************++++++
********?????************++*+++**++++*******+********************+++++
?????%SS####?++;++;;;+++++++***********++++++;;;;+;;;++++++*SS%???****
??%S########S++++++++++++++++++++++++++++++++;;;;;;;;;;;;;+?######SS%%
S############*++++++++++++++++++++++++++++++++++++;;;;;;+++%##########
############S*****++++++++++++++++++++++++++++++++;;++++++;%##########

3. Transition into Baby Pose. Gong is played. 15 minutes. Enjoy it. It’s very beautiful. You don’t have to hustle. Release the breath. The body relaxes totally and completely. It’s just letting the balloon leave the earth. Get into weightlessness. Totally disconnect with the body. Some of you will feel tremendous pressure on the forehead; others will be able to let it go. Different bodies will have different experiences. But if you totally relax and let it go; you will let it go. Find your state of innocence. No karmic weight. State of weightlessness. No reality and non-reality; in this neutral state, resurrect toward the heavens. Let it go. Resurrect! Rise! Like angels of light toward the heavens. Transparent. Confront death with the sharpest, most powerful, radiant light. Penetrate through the valley of darkness. Penetrate through the valley of darkness. Penetrate through the valley of darkness. Penetrate through the valley of darkness.

###################SSS#S##############################################
#################SSSSS################################################
#################S####S##################S############################
##########SSSS#S#########SSSSSSSSSSSSS################################
##########SS#####SS%??*++;;;;;;;;;;;:;+*%S############################
###########SS%?*+;:::::,,,,,,,,,,,,,,,,,,:;?S####S####################
#########S?+;;:,,,,,,::,,,,,:,,,,,,,,,,,,,,,:+%##SS###################
#######S?+;;:::,,,,,,::,,,,:,,:::::::::::::,,,:*S##SS####S############
######S*;;;::::,,,,,,;;:::::::::::::::;::::::,,:*%#####S##############
######*;;;;::::::::::;;++:;;;;::;:;;;;;;::::::,,;+?S#####SS%%?%#######
S%??%?++;;;;;;+:;;++;;;+*;;;;+;;;+++;;:::::::::,;++*%S%?+;:,,,,+SSSS##
*+++++++;;;+++++;:::::;+++*+++++;+;;;:::::::::::+*++*%;,,,.,,,..:++++*
******++;+*+++++++::::::::::;+**;:;;;;:::::::::*?**+++:,,.,,.,,..,:;;;
*******+++*+++++++*+;:::;;;;;+**+:;;;:;;;;;;;+?%??***+,,,.,,,,,,.,;;;;
********++***++++++**+++++++++++*+;;;;;;;;+**%%????**+:::,,,,,,,,:;;;+
?**??????+*?**********+++++++*****;++++;;:*%%%%%%????+:;::::::::::++;+
????????%?*****************???***++;;;;:::+**??%%%%%%*;;;:;;;::::;;;;;
*********?*******???????%%*;;;::::::::::::;;;++++++**++;;;;;::::::::;;
;;++;;+++++**?*****+****??%+::;;:::;;;::;;;;;;;;;;;::;:::::::::;;;:;;:
+;;;;;;;;;;;;+;;+++;;;;+++++;+;;;;;;;;;;;;;;;;;;;;;;;;;:;:::::;;;;;;;;
++;++;;;;;;;;;;++;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++
;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;++;+;+++++++
;;;;;;::;;;;;;;;;;;;;;;;;;;;;;;;;:::::;;;;;;;;;::;;;;;;;;+++++++;;++++
;;;;::::;;;;;;;;;;;;;::::::::::::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;

The Teachings of Yogi Bhajan ©2008

Page 249

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Living Weightlessly & Breaking the Bonds of the Earth

Confront death and win. Confront sorrows and loss. Resurrect to your height. Let it go. Let it go. [Gong becomes very loud; two beat rhythm.] Feel alive. Newborn. [Gong becomes quieter.] Arise praising the Lord, your God in experience. Be born. [41:00 Music begins. Dhan Dhan Ram Das Guru by Sangeet Kaur; gong continues] Cross the hour of the past into the valley of the newness. Feel the newness of your body. [Gong grows louder and quieter again; 42:20 gong is silenced.]

4. Come sitting up. Concentrate at the Heart Center. 11 minutes. Arise smiling and chanting and singing. Open up. Concentrate on the heart center and open up. Enjoy the newness. Spread high the frequency of joy—high frequency of joy. Uplift the feelings. Sophisticate them. Enter the realm of celestial self. Vibrate.

To End: Inhale deep. Suspend for 30-40 seconds. Exhale. 3 times. Feel light. Let it go. All the disease. All the karma. All the unwantedness. Let it go. Let it go. Relax. Relax. Relax.

5. Meditate in silence listening to music. Death is the Sacred Alter by Livtar Singh; followed by Walking up the Mountain by Gurudass Singh and Krishna Kaur; followed by I Have My God with Me by Krishna Kaur.

Yogi Bhajan • April 17, 1986

The Teachings of Yogi Bhajan ©2008

Page 250

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Longevity Kriya

######################################################################
######################################################################
######################################################################
######################################################################
######################################################################
##########################################S##S######S#################
######################################S###SS#S########################
######################S######SSSS###SSSSSSSSSS#SS#SSSSSSS###SS########
######################S######SS##SSSS#SSSSSSSSSSSSSSSSSS##SSSSS##SSS##
#########################S####SSSSSSSSSSSSSSSSSSSSSSSSSS#?%#SSS#SSSS##
##############SSS#S####S#SS###SSSSSSSSSSSSSSSSSSSSSSSS#S*;*SSSSSSSSS##
#######S######SSSSSS###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#S*;;+?#SSSSSSSSS
#############SSSSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#S+;;?SSSSSSSSSSSS
#####SS#SSS###SSSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?;;?%SSSSSSSSSSSSS
#####S#SSSSS##SSSSSSS##SSSSSSSS###SSSSSSSSSSSSSSS#%*;+%#SSSSSSSSSSSSSS
###S##SSSSSSS#SSSSSSSSS#SSS###S%%S#SSSSSSSSSSSSSS?;;+%SSSSSSSSSSSSSSSS
###S##SSSSSSS#SSSSSSSSS#SSS?*+:,.,+%#SSSSSSSS#S?+;;+%SSSSSSSSSSSSSSSSS
####S##SSSSSS#SSSSSSSSS##S;,.......,+SSSSSSSS?+;;;+%SSSSSSSSSSSSSSSSSS
####S##SSSSSSSSSSSSSSSSS#%:,,,,,,,.,,;SSSSSS*;;;+*SSSSSSSSSSSSSSSSSSSS
#######SSSSSSSSSSSSSSSSSS+::::,,,,,,,+%SSSS*;+++?SSSSSSSSSSSSSSSSSSSSS
#######SSSSSSSSSSSSSSSSSS%*;;:::,,,:+??SS?+;++*%SSSSSSSSSSSSSSSSSSSSSS
#S#####SSSSSSSSSSSSSSSS###S%*+;;;;+*****+;;;+%SSSSSSSSSSSSSSSSSSSSSSSS
#SS####SSSSSSSSSSSSSSSSSSSS##S?*****+;:;;;+*SSSSSSSSSSSSSSSSSSSSSSSSSS
#SSS###SSSSSSSSSSSSSSSSS#S##SS?+++;:,,:;+*%SSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSS###SSSSSSSSSSSSSSSSSS##%*+:::::::::;?SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSS##SSSSSSSSSSSSSSSSSS%*;::::::::::+%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSS###SSSSSSSSSSSSSSS#%;;;::;;;;;;;%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSS####SSSSSSSSSSSSSSS*;;;:;;;;;;:;SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSS#S##SSSSSSSSSSSS#?;+;::;;:;;::,*#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####SSSS##SSSSSSSSSS#S*++;::;;;;:::,:%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###SS#SSSS##SSSSSSSSS%**%+:::::::::,,,+SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSS##SSS#S%***?S%;;::::::,,,,;SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###SSSSSSSSSS##S#S?**?%S#?;;:;::::,:::?SSS#SSSSSSSSSSSSSSSSSSSSSSSSSSS
#####SSSSSSSSS#S%**?%SSS%+;;;;:::,,::+#SS%?**SSSSSSSSSSSSSSSSSSSSSSSSS
#######SSSSSS#S?*?%S#SS#?;;;::::,,,::?%*+;:::;SSSSSSSSSSSSSSSSSSSSSSSS
######SSSS#SS%?%SSS###S#S;;;;::::,,::;;:::::::%#SSSSSSSSSSSSSSSSSSSSSS
#########S%???%SSSSS%%%%*;:::::,,,:::;::::::,,+?????**???%%%??******?%
##SSS%%%%?*??++****+++++;::::::,,:::::::::::,,::::::::::::::::::::::::
?***+++++++*********++++;::::::::::::::::::,,,:,:::::::::::::::;;;;:::
;;+;;++++++************+;:::::::::,,,,,::::::::::;::::::,:::::::;;;;;;
;;;;;;;;;;;++++++++++**+;;;;;;:;::::::::::::::::::,,:,,,:,::::,::::;;;
+;;;;;;::;;;;;;;;+++++++;;;;;+++;;;;;;;;;;;;;;;:::,,::,,,:::::::::::::
;;;;;;;;:::::::;;;;+++++;;;;+;;;;++++++++++++++++;::::::::::::::::::,,
;::::::::::::::::::;;;;+;;;;+;;+++++++++++++++++++;;;;;;::::::::::::::
;:;;;::;;;;;:::::::::::;;;;;+++;++++*+++**++*+++++++;;;;;;;:::::::::::
;;;;;;;;;;;;::::::::;;:::::::::::;:;++++********++++;;;;;:::::::::::::
;::;;;;;;;;;;:::::;;;;::::::::::::,:::::;;;;::::::::::::::::::::::::::
:::::::;::;;;;;;;;;:::::::::,:::::::::::::::,,,,,,,,,,,:,,::::::::::::
;;;;;;;;;:;;:::::::::::::::::::::::::::::::::,,,,,,,,,,,,,,::::,,,,,,,
****???*+;;;;;;;::::::::::::::::;;;;;;:::::::::,,::::::::::;::::::::::
SSSSSSSS%???****++++++;;;;+*??%?%%????***+;;;;;;;;+*????????*****+**+*
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%%%%%%%%SSSSSSSSSSSSSSSSSSSS

1. In Easy Pose, raise your right arm up to sixty degrees in front of you and bring your left arm in a sixty degree angle pointing downward behind you. The two arms should form a straight 60-degree line. Keep the elbows stretched and the Jupiter finger of each hand extended with the thumb locking down the other fingers. The palm of the right hand mudra is downward and the palm of the left hand mundra is upward. The closed eyes are focused at the center of the chin, the Moon Center. Breathe slowly and deeply. Sit with a straight spine and let your body go through its changes. 3 Minutes.

2) Keeping the same arm position, extend the Mercury finger with the Jupiter finger. Lock the other fingers down with the thumb. Stretch the arms straight and keep the focus at the center of the chin. Breathe slowly and deeply. 3 Minutes.

3) Still maintaining the arm position, extend all the fingers. Tighten all the muscles of the body and stretch the arms. Eyes remain focused at the center of the chin. Continue to breathe slowly and deeply. 3 Minutes. This will kill any disease in the body. Inhale, hold the breath for 10 seconds, stretch and tighten all the muscles of the body. Exhale and repeat this sequence two more times. Relax.

Comments: If you do this kriya for 40 days you can rebuild the molecular structure of the body. This meditation must not be done for more than 9 minutes total.

Yogi Bhajan • January 5, 1994

The Teachings of Yogi Bhajan ©2008

Page 251

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Maha Gyan Agni Pranayam Kriya

********************++************??????????????????????*?************
*********+++++++++++++++++++****???%%%%%%%%%%%%%%??????**+++++++++++++
++++++++++++;++++++++++++**???%%SSSSSSSS%%%SSS%%%?***??*+;;;;;;:;;::::
++++++++++++++++++***????%%%%SSSSSS%S%%?????????*;::::;;;+;;;:::::::::
+++++++++++++++**************????***??***?****?*;;::::::::;;;:::::::::
++++++++++++++++++++++***********++************+++;::;::,;**+;;:::::::
+++++*++++++++++++++++++++++*****++****+****+++++;:::::::,;;;??****+++
++++++;;++++++++++++++++++++++++++;;++++++++++++;::,:::;;;::+?%%%SSSSS
+++*?++;;;+++;;;++++++++++++++++++;;;;;;;;++++;;;:::;;;+****????????**
+++?S%%?*+;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;::::::::::::;;;;++;;;::
;;;?SSSSS%?++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::;::::;;;;;
;;;;?SSSSSSS%?+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;::::::::::::::::::,,,,
;;;;*SSSSSSSSSS%+;;;;;;;;;;;;;;;;;;;;;;:::;;::+++;;;;;:::::::::::::,,,
;;;;+SSSSSSSSSSSS%?*+++;;;;;;;;;;;;:::;;;;;::;;+++++;;;;;;;;;:::::::,,
;;;;*SSSSSSSSSSSSSSSSS%%?**++;;;;;;;::;;;;;;;;;;;;;++;;;;:::::::::::,,
;;;;+*%SSSSSSSSSSS########SS%?*+;;;;;:::;;;;;;;;;;;;;;;;;;;;::::::::,,
;;;;:+SSSSSSSSSSSSSSSSSSSSSSSSS%?+++++;;;;;;;;;;;;;;;;;;;;;;;:::::::,,
;;;;;;%SSSSSSSSSSSSSSSSSSSSSSSSSS%+;::;;;;;;;;;;;;;;;;;;;;;;;;::::::,,
;;;;;;?SSSS#SSSSSSSSSSSSSSSSSSSSS%+;;;;;::::::::::::;;;;:::::::::,,,,,
;;;;;*%SSSSSSSSSSSSSSSSSSSSSSSSSSSS%%SS%%%*+:,,,,:,,,,:::::::,,,,,,,,,
;;;;;;?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%SSS?+::,,,,,,,,,,,,,,,,,,,,,,
;;;;;+SSSSSSSSSSSSSSSSSSSS%SSSSSSSSSSSS%%SSSSSS?????*++;;;:,,,,,,,,,,,
;;;;;+SSSSSSSSSSSSSSSSSS%%%%%%S%%S%%SS%??SSSSSSSSSSSSSSSSS%*;;:,,,,,,,
;;;;;+SSSSSSSSSSSS%SS%%SSSSSS%%%%%%%%S%?%SSSSSSSSSSSSSSSSSSS%?*:,,,,,,
;;;;;%S%SSSSSS%%%%%%%%SSSSSSS%%%%S#SSS%???%SSSSSSSSSSSSSSS%%%*;:,,,,,,
;;;:+SSSSSSSS%%SS%%%%SSSSSSSS%%%%%SSSS%*;::;*%SS%%%%%%%???*+;:,,,,,,,,
:::;?S%SSSSSSSS%%%%%%SSSSSSS%%%%%%SSS%*::::,,:+?%%%?**;,,,,,,,,,,,,,,,
::+%S%SSSSSSS%%%S%%%SSSSSSS%%%%%%%%SS?:,::::,,,,:;+;::,,,,,,,,,.,,,,,,
:+%SS%SSSSSS%SSSS%SSSSSSSS%%%%%%%%?%?:,,::::,,,,,,,,,,,,,,,,,,,,,,,,,,
:+%SS%SSSSSSSSSSSSS%SSSS%%%%%%%%%%??;,,,::::,,,,,,,,,,,,,,,,,,,,,,,,,,
::?S%SSSSSSSSSSSSS%SS%%%%%%%?%%%%???,,,,::::,,,,,,,,,,,,,,,,,,,.,,,,,,
::+%%SSSSSSSSSSSSS%S%%%%%%%?%%%%%?%*,,,,::::,,,,,,,,,,,,,,,,,,,..,,,,,
::;%%%SSSSSSSS%SS%%S%%%%%%%%%%%??%S*,,,,,:::,,,,,,,,,,,,,,,,,,,.,,,,,.
:::?%%SSSSSS%%S%%%S%%%%%%%%%%%???%%+,,,,,:::,,,,,,,,,,,,,,,,,,,.,,,,,.
:::+%%%%SS%%%%%%%S%%%%%%%%%%%???%%+::,,,,:::,,,,,,,,,,,,,,,,,,,.,,,,,.
::::*%%%%%%%%%%%%%%%%%%%%%%%%??%?:,,,,,,,,:::,,,,,,,,,,,,,,,,,,...,,,.
:::::*%%%%%%%%%%%%%%%%%%%%%?*+;;,,,,,,,,,,:::,,,,,,,,,,,,,,,,,,...,.,.
::::::;*?%%%%%%%%%SSSSSSS?*+;;;;;:,,,,,,,,,,:,,,,,,,,,,,,,,,,,,...,.,,
:::::::::+*?%%%%SSSSSS###SSSSSSS?:,,,,,,,,,,:,,,,,,,,,,,,,,,,,,.,..,.,
::::::::::::;*%SSSSSS########SSS+,,,,,,,,,,,,,,,,,,,,,,,,,,,,.,......,
::::::::::::::?SSSSS########SSS%;,,,,,,,,,,,,,,,,,,,,,,,,,,.,,,...,,..
::::::::::::::?SSSSS#######SSSS%*,,,,,,,,,,,,,,,,,,,,,.,,,...,,...,,..
:::::::::::::;?%%SSS####SSSSSSSS*,,,,,,,,,,,,,,,,,,,,,.,,,..,,.....,..
::::::::::::;+;;++*%S##SS%%%%%%?:,,,,,,,,,,,,,,,,,,,,,,,,,...,,.,.....
:::::::::::;++;;;;;;+*%%%%%%%%?*:,,,,,,,,,,,,,,,,,,,,,,,,,,..,,.......
::::::::::;++;;;;;;::::;*%SS%%%+,,,,,,,,,,,,,,,,,,,,,.,,,,,..,,,......
::::::::::;;++;;;;;;::::::*%%%?:,,,,,,,,,,,,,,,,,,,,,,,,,,..,,,...,,..
:::::::::;;;;;;;;;:::::::,,;*+::,,,,,,,,,,,,,,,,,,,,,,,,,,...,,,..,,.,
:::::::,:;;::::::::::::::::,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,..,,,..,,.,
:::::::,:;;::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,...,,,...,,,
:::::::,:::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,...,,,...,,,
::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,:,,,,,,,.,,,,,...,,,...,,,
:::::::::::::::::::::,,,,,,,,,,,,:,,,,,,,,,,:,,,,,,,,,,,,,,..,,,..,,,,
:::::::::::::::::::::,:,,,,,,,,,,:,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,..,,,,
::::::::::::::::::::::::,,,,:::,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,..,,,,

Posture: Sit in a comfortable meditative posture, with your spine straight and your chin in and chest out.

Mudra: Cup your hands at heart level with your fingertips touching. Your hands make a “little boat.” Make sure that the outsides of the hands from the Mercury (pinkie) fingers all the way to the base of the palms are touching as much as possible. Place your thumbs just inside your hands and bend them down ninety degrees. The thumbs touch each other and your hands. It is a snug position.

Mantra: Inhale deeply and chant in a monotone, eight times in one breath: Ek Ong Kaar, Sat Gur Prasad, Sat Gur Prasad, Ek Ong Kar

Eyes: Closed

??***+;;++++;;;+;:;;::;%S?++;;;;;;;;:::::;:;;::::;;:::;;::::::::::::::
SSSS%*+;;+*+;;;++;:;:;%##S*++;;;;;;;:::::;::;;::,;;::;;;::::::::::::::
SSSSSS%%?++*+;;;+;:;:?#%****++;;;;;;:::::;::;;::::;;;;:;::::::::::::::
SSSSSSSSSS%??+:;;;:;:%%++++;;++;;;;;:::::;::;;::::,;;;;:::::::::::::::
SSSSSSSSSSSSS%*+;+*?*?++++;;;;;;;;;;:::::;::;;::::,,;+;;;:::::::::::::
S#SSSSSSSSSSSSSS%%%%S#%+++;;;;;+;;;::;;::;:::;::::,,;;;;;;::::::::::::
S#SSS#SSSSSSSSSS%??S###*+++;;;;;;;;;::::;;:::::::::;;;;;;;::;:::::;;::
S#SSSSSSSSSSSSS?+*%#SSS%?**+++++;;+*******+**************+;;;;;:::;;::
S#SS#SSSSSSSSSS%**%SSSSSSS%%%%%%%%%SSSS%SSSS%SSSS%%%%?*+++;;;;;::;::::
###SSSSSSSSSSSSS*?%%%%SSSSSSSSS%%%%%%???????????****+++++++;;;;;;;:::;
#####%?%?????%SS+?%S%%%SSSSSS%%%%%%%?***++*??**???***++;;;;;;;;;;;:::;
######%***+*++*??%SSSSSSSSSSSSSSS%%%?????*S###%?**++*??*++++;;;;;;::;:
#######?+**+*++++?*+;*??%SS%SSSS%%%????*?%?%%*+++++;+?????**+;;+;;::::
########%++***+++;;;;;;+**%%%%%%%%%%%%%??%%?+***+;;;:;+***??***++;;:::
#########%++***+++;;;;;;;*S%%%%???%%?????*****+;;;+;;;:;;+++++**++;:::
##########%*++**+++;;;;;*SSS%%???%??????*****+;;;;;;;;;;:;++;+++;;;:::
S#########S?+++**+*++;+?SSSS%%%%%%%%????**++++;;;;;;;;;;;;:;++++;;::::
S##########S*++*?*+*++%SSSS%%%%%%??****++++++++++;;;;;;;;;;;;;;;;;::::
SSS#########%+++??**?SSSSSSSSS%%*;;+;;++++++++++++;;;;;;;;;;;:::;;::::
SSSS###S#####*++*??*?SSSSSSS%%%?+;;;+++++++++++*+++;;;;;;;;;;;;;;:::::
SSSSS########%+*+?%SSSSSSSS%%%??++++;++++++++++++++;:;;;;;;;;;;:::::::
SSSSSSS######S***?SSSSSSSSS%%%%?+++++++++++++++;+++++;;;::;;;;;:::::::
SSSSSSS#######%*%S#SSSSSSS%%%%?***+++*++++++++;;;;;;;;;;;::::;;:::::::
SSSSSSSS#######S###SSSSSSS%%%%?++**+++++++++++;;;;;;;;;;;;;;::::::::::
SSSSSSSS###########SSSSSSS%%%%?*+;+++;+++++++;;;;;;;;;;;:::;;:::::;;;+
SSSSSSS############SSSSSSS%%%?*+*+;+++;;++;;;;;;;;;;;::;:::::::::;+;++
SSSSSSS############SSSSSS%%%%*+++++;;;+;;;;;;;;;;:::::::::::::::;+;;++

Benefits: This is a very powerful kriya.Maha Gyan means “the great knowledge.” Agni means the “purity of fire.” Practice this kriya unto that Infinity of God.

Time: Begin by practicing this kriya for 11 minutes and slowly build up to 31 minutes.

Yogi Bhajan • May 20, 1976

The Teachings of Yogi Bhajan ©2008

Page 252

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Open The Heart Center p.1

.............,,,,,,,,,,,,,,,,,::;+++++;::::::::::::::::::::::::;;;;;;;
..............,,,,,,,,,,,,,,:;+++++++***++::::::::::::::::::::::;;;;;:
...............,,,,,,,,,,,,;+++++++++*+****;:::::::::::::::::::::;;::;
...............,,,,,,,,,,,:+++++++++****+***+:::::::::::::::::::::::::
...............,,,,,,,,,,,;++++++++**********:::::::::::::::::::::::::
................,,,,,,,,,,;+++++++++++*+*****;::::::::::::::::::::::::
................,,,,,,,,,,+++*+;;+++;;++++***:::::::::::::::::::::::::
..................,,,,,,,,;++++++++;+++++*+*+:::::::::::::::::::::::::
..................,,,,,,,,:++;++**;;*?++;+**;,::::::::::::::::::::::::
..................,,,,,,,,,+;;**?+;;+**+;;*+::::::::::::::::::::::::::
...................,,,,,,,,;+;+++;++;;+;;;*;,:::::::::::::::::::::::::
...................,,,,,,,,:;;++++++++;;;+;:,:::::::::::::::::::::::::
...................,,,,,,,,,,;++++++++;;+;,,::::::::::::::::::::::::::
....................,,,,,,,,,:+++++++++++:,,,,,:::::::::::::::::::::::
.....................,,,,,,,,,;+++++;+++;,,,,,,,,:,,::::::::::::::::::
....................,,,,,,,,,,;+++++++++;:,,,,,,,:,,:,::::::::::::::::
.....................,,,,,,,,,;+++++;;;;;,,,,,,,,,,,,,::::::,:::::::::
.....................,,,,,,,,:;;++++;;;;+;:,,,,,,,,,,,,,,,,:::::::::::
.......................,,,,:;;;;;;+;+;;;;++;;:::,,,,,,,,,,::::::::::,:
...................,,,,,:;;;;;;;;;;;;;;;;;;++;;;;;;:::::,,:,:::,:::,,:
..............,,:::::::::;;;;;;;;;;+;;;;;;;+:;;;;;;;;;;;::,,,,,,::,,,:
.............,:;:::::::::;;;;;;;;;;;;;;;;;+;:;::;;;;:;;;:::,,,,::,,,,,
............,::;;:::::::::;;;;;;;;;;;;;;++;::;:::;::;+;;::;;:,,,,,,,,,
..........,,:::;+::::::::::;+++++;;;;;++;;;;::::;:::+;;;;;;+;,,,,:,,,,
.........,;;;;;;++:::::::::;;++*+;;;;++;;;;;::::::::++;+;;;;+:,,:,,,,,
.........:;;;;;;+*;;;:::::;;;++*;:+;;++;;;;;;::::::;**+++;;;;+:,,,,,,,
........,;;;;;;;+?+:;;:::;;;++**;:+;;+*+;;;;;::::::;**++++;;;;+;,,,,,,
.......,;;;;;;;;*?+::;;;;;;++**+;:;;;;+++;;;;;;::::+*+*++++;;;;+;,,,,,
......:;;;;;;;;++++;;;;;;;++***;;:;;;;+*++;;;;;;:::++,:+*+++;;;;;;,,,,
,....:;;;;;;;;++,;+;;;;++++**++;;;++;;;;;;;;;;;;;;;+;,,:*++++++;;;:,,,
,,,.,;;;;++;+++:,:+;;;+;+++;;;;;;;+*;;;;;;;;;;;;;;;+;;+;;;;;;;;;;;;:,,
,,.,;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++*+++++;;;;;;++++++++;;;;;;;;;;;;:,,
,,.,;;;;;;;++++++++++++++++++++++++++*****++++++++++++++++++++;;;;;;,,
,,,:;;;+++++++++++++++++++++++++++++++++++**+++++++++++++++++++++++:,,
,,,:+++++++++++++++++++++++++++++++++++++++++++++++:,::::::;;;;;;;;,,,
,,,:++++++++;;;;:,:++*+++++++++++++;++++++++++++++;,,,,,,,,,,,,,,,,,,,
,,,,,::,,,,,,,,,,,,++++++++++++;;;;;;;;;;+;;;;;+++:,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,:+;+++++++++;;;;;;;;;;;;;;;;;;++:,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,;++++++++++;;;;;;;;;;;;;;;;;;;;+;,,,,,,,,,,,,,,,,,,,

This is an intermediate level set to create open loving feelings. It opens the heart, increases compassion and sensitivity to others, and helps you to drop emotional defensiveness. Its calming effect allows you to eliminate unnecessary thoughts and feelings, so you can be more in the present and experience your feelings more clearly.

1) Breath-priming for 3 minutes. Stand with palms together in a Prayer Pose at the center of the chest and do a steady Breath of Fire. Inhale and hold briefly at the end.

..,,,,,,,,,::::::::::::::::;;;;+++;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;
...,,,,,,,,::::,:,:::::::;*****?*?**;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
...,,,,,,,,:::,:,,:::::;+****????????;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
....,,,,,,,,::,::,,:,;******??????????;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
.....,,,,,,,:::,:,,,;**?***???*????????**;:;;;;;;;;;;;;;;;;;;;;;;;;;;;
......,,,,,,,::,:,,;****??????????????????:;;;;;;;;;;;;;;;;;;;;;;;;;;;
.......,,,,,,:::,,,;++*?????????????***??*:;:;;;;;;;;;;;;;;;;;;;;;;;;;
........,,,,,,::,,:;+****???????????????*;:::;;;;;;;;;;;;;;;;;;;;;;;;;
.........,,,,,:::,:+*??*++*???????%????+:::::;;;;;;;;;;;;;;;;;;;;;;;;;
........,,,,,,:::::+**++++++*?????%%%*;::::::::;;;;;;;;;;;;;;;;;;;;;;;
.......,,,,,,,:::,;***;++**+++**??%?+:::::::::;;;;;;;;;;::::;;;;;;;;;;
........,,,,,,,::::+*++++++++++**%?;:::::::::;;::;;;;;;:::::::;;;;;;;;
.........,,,,,,:::,:***++++++**+*?%;:::::::::::::;;;;;::::::::;;;;;;;;
........,,,,,,,,::::;************??;:::::::::::::;:;;::::::::::;;;;;;;
..........,,,,,,::::,;+*+*********?;::::::::::::::::::::::::::::;;;;;;
.........,,,,,,,,:::::::,:+**++*****;;:::::::::::::::::::::::::::;;;;;
.,........,,,,,,,:::::,,,,:++++***++++;;;++;;::::::::::::::::::::;;;;;
.,,.,.....,,,,,,,:::::::,,:++++++;;;;;;++++++;;::::::::::::::::::;;;:;
.,,,,,,...,,,,,,,,::::::,,;+++;;;;;;;++++++++++;:::::::::::::::::;;:;;
.,,,,,,,..,,,,,,,,:::::,:;+++;;;;;;;++++++++++++*;:::::::::::::::::::;
,,,,,,,,..,,,,,,,,,::::+++;;;;;;;;;+++++;;++**+++*+::::::::::::::::::;
.,,,,,,,...,,,,,,,,,:;*+;;:;;;;;;++++;;;+*****++++*+:::::::::::::::::;
,,,,,,,,,.,,,,,,,,,,:;:::;;;;;;+++++*++*???***+++++*+::::::::::::::::;
,,,,,,,,,,,,,,,,,,,:::::;;;;;;++++++***+*??***++++++*+;::::::::::::::;
,,,,,,,,,,,,,,,,,,:::::;;;;;;+++++++++++++??******+++**;::::::::::::::
,,,,,,,,,,,,,,,,,::::::;;;+++++++++++++;;;+?;:+?***++++*;:::::::::::::
,,,,,,,,,,,,,,,,,::::::;;;++++++++++++;;;++*+:,;*?***+++*+::::::::::::
,,,,,,,,,,,,,,,,,::::::;;++++++++++++++++;;+**;,:+????**+*+:::::::::::
,,,,,,,,,,,,,,,,,,::::::;;++++++++++++++;;;+**+;,,;?**++++*;::::::::::
,,,,,,,,,,,,,,,,,,,:::::;+;;+++++++++;;++;+**+++;+*+++++++*+::::::::::
,,,,,:::,,,,,,,,,,,::::;;++;++;;++++++;;++***++**++++++***+;::::::::::
,,,,,:::,:,,,,,,,,;;::;;;++++++;++++++++++++++++*******+;:::::::::::::
,,,,,:::::,,,,,,,,:;::;;;+**++;;++++++++++++******++;;::::::::::::::::
,,,,,,:::::,,,,,,,,;::;;;++**++++++++++++++++;;;::::::::::::::::::::::
,,,,,,::::::,,,,,,,:::;;;++****+++++++***+::::::::::::::::::::::::::::
,,,,,,::::::,,,,,,,,,:;;+++++**+++++++++++::::::::::::::::::::::::::::
,,,,,,,:::::,,,,,,,,::;;+;+++++++++++;++++;:::::::::::::::::::::::::::
,,,,,,,:::::,,,,,,,,::;;;;;;;;;;;;;;++;;;+;:::::::::::::::::::::::::::
,,,,,,,:::::,,,,,,,,::;;;;;;;;;;;;;+;+;;;;;;::::::::::::::::::::::::::
,,,,,,,:::::,,,,,,,,::;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::::::
,,,,,,,,,,:,,,,,,,,,:;;;;;;;;;;;;;;;;;;;++**+:::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,:*%%????????*????%%%%%?;,:::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,:*??%%%%%%%%%%%%%%%????*,:::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,:*????????????????%?????::::::::::::::::::::::::
:,,,,,,,,,,,,,,,,,,,,,;*????????????????%?????+,::::::::::::::::::::::
:,,,,,,,,,,:,,,,,,,,,,+*??????????????????????*:::::::::::::::::::::::
:,,,,,,,,,,:,,,,,,,,,;**???????????????????????;::::::::::::::::::::::
:,,,,,,,,,,,,:,,,,,,:*********?????????????????+,:::::::::::::::::::::
:,,,,,,,,,,,,:,,,,,,;*********?????????????????;,:::::::::::::::::::::
::,,,,,,,,,:,,,,,,,,**????***???????%??????????;::::::::::::::::::::::
::,,,,,,,,,,,:::,,,:**???%?+*???????%?????????+:::::::::::::::::::::::
:::,,,,,,,:,,::::,,:*????%?+*???????%?%???????::::::::::::::::::::::::
:::,,,,,,,,,,:,::,,:*????%?+????????%?%%?????+,:::::::::::::::::::::::
:::,,,,,,,:,,,,:::,:*????%?*????????%?%%?????:::::::::::::::::::::::::
:::,,,,,,,:,,,,:::,,*????%%*???????%%?%%????*,::::::::::::::::::::::::
::::,,,,,,,,,:,:::,,+????%%**??????%%%%%????;:::::::::::::::::::::::::
,:::,,,,,,,,,:,::::,;????%%**?????%?%%%%???*::::::::::::::::::::::::::
,:::,,,,,,,,,:,::::,:*???%%?*?????%????%???+,:::::::::::::::::::::::::
,::::,,,,,,,:,,::::,:????%%?*??????%???????+::::::::::::::::::::::::::
,::::,,,,,,,,,,::::::?????%%*?????????%????;::::::::::::::::::::::::::
,::::,,,,,:,,:,::::::?%???%%*?????????%????;::::::::::::::::::::::::::
,,::::,,,,,,,:,::::::?%????%???????%%??%???:::::::::::::::::::::::::::
,,::::,,,,,,,,,::::::*%%???%??????%%%%???%?;::::::::::::::::::::::::::
,,:::::,,,,,:,::::::,*%%%?%%?????%%%%%???%?;::::::::::::::::::::::::::
,,::::::,,,,,:::::::,+%%%%%%%???%%%%%%%???%+::::::::::::::::::::::::::
,,:::::,,,:,,::::::::;%%%%%%%?????%%%%%%??%?::::::::::::::::::::::::::
,,:::::::,,,,:::::::::?%%?%%%??????%%%%%%??%;:::::::::::::::::::::::::
,,:::::::,,,:::::::::,+%%?%%%%??%%%%%%?%%%???:::::::::::::::::::::::::
,,:::::::::,:::::::::::*???%%%??%%%???%%?%%%?;::::::::::::::::::::::::
:,:::::::::,:::::::::::,+?%%%%%???????%%%???%*::::::::::::::::::::::::
:,:::::::::,,:::::::::::,+%%%%%%???????%%%??%%;:::::::::::::::::::::::
:::::::::::,::::::::::::::?%%%%%%???????%%%??%*,::::::::::::::::::::::
:::::::::::,::::::::::::::?%%%%%%?????????%%???:::::::::::::::::::::::
:::::::::::,::::::::::::::*%%%%%%%????%%%??%%??:::::::::::::::::::::::
::::::::::::::::::::::::::;?%%%%%%*????%%%%%%??;::::::::::::::::::::::
::::::::::::::::::::::::::;?%%%%%%???%%%%%%%%??+::::::::::::::::::::::
::::::::::::::::::::::::::+?%%%%%%????%%%%%%??%*::::::::::::::::::::::
::::::::::::::::::::::::::*??%%%%%?????%%%%%%???;:::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,;%??%%%%%%?%??%%%%*;;:**:::::::::::::::::::::
........................,?%*?%%%%%%?????%?%+:::+*,,,,,,:::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,;%??%%%%%%%???????%+:;;;+,,,::::,,,,,,,,,,,,,,

:::::::::,,,,,,,,,,,,..,,,,,,,,,,::::::::::+******+;;;;;;;;;;;;;;;;;;;
::::::,:,,,,,,,,,,,,,....,,,,,,,,::::::::;+**?***??*;:;;;;;;;;;;;;;;;;
,,,::,:,,,,,,,,,,,,,,.....,,,,,,,,::::::+**************+;;;;;;;;;;;;;;
,,,:,,:,,,,,,,,,.,,,,......,,,,,,,:::::*?*?????*******?*;;;;;;;;;;;;;;
,,,,,,,,,,,,,,.,.,,,,.......,,,,,,,:::;***??????*******;:;;;;;;;;;;;;;
,,,,,:,,,,,,,,,...,,,.......,,,,,,,:::;****???????****;:;;;;;;;;;;;;;;
,,,,:,,,,,,,,,,.,.,,,,......,,,,,,,::::**+++**??????+::;::;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,..,,,....,.,,,,,,,,::;*++++++++*??;:::::::;;;;;;;;;;;
,,,,,,,,,,,,,,,,,..,,,,.,,,,,,,,,,,,::;+*++++++++*?;:::::::;;;;;;;;;:;
,,,,,,,,,,,,,,,.,,.,,,,,,,,,,,,,,,,,,:::****++**++*;:::::::::::::;:::;
,,,,,,,.,,,,,,,,,,..,,,,,,,,,,,,,,,,,::::++;+**+++++::::::::::::::::::
,,,,,,...,,,,,,,,,..,,,,,,,,,,,,,,,,,,::::,,:++++++++;;;;:::::::::::::
,,,,,,.....,,,,,,,,.,,,,,,,,,,,,,,,,,,,::::::+++++;;;;;;;;;:::::::::::
::::,...,.,,,,,,.,,..,,,,,,,,,,,,,,,,:;;;;++++++;;;;;+++;;;;;;;:::::::
;+**+:,.....,,,,,,,,,,,,,,,,,,,,::;;+;;;;+++++;;;;;;;;;;;++++++;::::::
;+??+++;;;;;;;;;;;;++;;;;;;;+++++++**;;*?+++;;;;;;;;;;;+***+++;++;::::
:+*+++*******++++++++++++++++++++****;;?+;;;;;;;;;;+*++*??**++++++;;::
,,,,,,::::;;;++++++++++++++++++++*+++;;;;;;;;;;;;;;;;;;+**;+***+++++;:
,,,.....,..,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;+++++;;;;;;;;+::::+*?**++++
,,,..,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;+;;;;+++++;;;;;;;;:::::::+?**+++
,,...,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;+;;;;++++++;;;;;;:::::;;+++++;++
,,.,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;;;;;+++**++++++++++++++++++++++
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;+*?+++++++*+++++++++++;;:
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;+**++++++;;;;;:::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;;;;;;++*;++++++::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,,:;;;;;+++;++++++::::::::::::::::
,,,,,,,,,,,,,,::,,,,,,,,,,,,,,:::,,,,,,:;;:;++;;+;;;;+::::::::::::::::
,,,,,,,,,,,,,,::,,,,,,,,:,,,,,::::,,,,,:;;;++;;++;;;;;::::::::::::::::
,,,,,,,::,,,,::::,,,,,,,:,,,,,:::::,,,,:::;;;;;++;;;;;::::::::::::::::
,,,,,,,::,,,,:::,:,,,,,,::,,,,::::::,,:;;;+++;+++;;;;;+:::::::::::::::
,,,,,,:::,,,,:::::,,,,,,::,,,,:::::::,:*??%%S%%%%%%%?%?;::::::::::::::
,,,,,,:::,,,,:::::,,,,,:::,,,::::::::::*????%%%%%%%%%??*::::::::::::::
,,,,,::::,,,:::::::,,,,::::::::::::::::*????%%%%%%%%????+:::::::::::::
,,,,:::::,,,:::::::,,,,:::::,::::::::::*?????%%%%%%%%???*:::::::::::::
,,,,::::::,,::::::::,,,:::::::::::::::+****?%%%%%%%??????:::::::::::::
,,:::::::,::::::::::::,:::::::::::::::*??**%%%%%%%%%%???*:::::::::::::
,::::::::::::::::::::::::::::::::::::;??%*?%%%%%%%%%%???;:::::::::::::
:::::::::::::::::::::::::::::::::::::+??%*?%%%%%%%%%%%?+::::::::::::::
:::::::::::::::::::::::::::::::::::::;?%%*%%%%%%%%%%%%?:::::::::::::::
::::::::::::::::;::::::::::::::::::::;?%%?%%%%%%%%%%%%+:::::::::::::::
::::::::::::::::;;::::::::::::::::::::?%%??%%%%%%%%%%?;:::::::::::::::
::::::::::::::::;;::::::::::::::::::::*%%??%%%%%%%%%%*::::::::::::::::
:::::::::::::::;;;::::::::::::::::::::+%%??%%%%%%%%%%*:::;::::::::::::
:::::::::::::::;;;:::::::::;::::::::::+%%%?%%%%%%S%%%+:::;;:::::::::::
:::::::::::::::;;;:::::::::;::::::::::+%%%%%%SS%%S%%%;::::;;;:::::::::
::::::;::::::::;;;:::::::::;::::::::::;S%%%S%%SS%%%%%;::::;;;;;:::::::
::::::;;:::::::;;;;;::::::::;:::::::::;%S%%%SSSSS%%%%;:::::;;;;;::::::
::::::;;;::::::;;;;::::::::;;::::::::::%SS%%%SSSSS%%%*:::::;;;;;;;::::
::::::;;::::::;;;;;;:::::::;;;:::::::::?S%%%%%SSSSS%%%;::::;;;;;;;;:::
::::;;;;;:::::;;;;;;::::::::;;:::::::::;%%S%SS%%SSSS%%*::::;;;;;;;;;;;
::::;;;;;::::::;;;;;::::::::;;;:::::::::;?SS%%%%%S%S%%?;:::::;;;;;;;;;
::::;;;;;::::::;;;;::::::::;;;;;:::::;:::*SSS%%%%%S%%%%+::::::;;;;;;;;
:::;;;;;;;:::::;;;;:::::;:;;;;;;::::;;;;:;%SSS?%%%%S%%%?:;;:::::;;;;;;
:::;;;;;;;:::::;;;;:::::;;;;;;;;::::;;;;::?SSS??%S%%S%%%;:;;;::::;;;;;
::;;;;;;::::::::;;;;;:::;;;:;;;;:::;;;;;;:+%SS?%SSSS%%%%+:;;;;;;:::;;;
:;;;;;;:::::;:::;;;;;;;:;;;;;;;;;::;;;;;;;:*SS%%SSSSS%%%*::;;;;;;;:::;
;;;;;::::::;:::;;;;;:;;;;;;;;;;;;:;;;;;;;;:+SS%%%%SSS%%%?::::;;;;;;;;;

2) Stand or sit with an erect spine. Keep the eyes open and look to the horizon. Make fists of both hands. Begin alternately punching with one fist then the other. Together the hands create a piston-like motion with one arm pulling back to balance the other arm punching forward. The hands do not turn or twist. Exhale with each punch forward and punch rapidly so the breath becomes like a Breath of Fire. Continue for 3 minutes. To end, inhale, draw both elbows back, tighten the fists, apply root lock, and suspend the breath for 5 seconds. Exhale and relax.

:::::,:::,,,,,,,..,,.......,,,,,::;+******;:;;;;;;;;;;;;;;;;;;;;;;;;;;
::,:,,,:,,,,,,.............,,,,,:;+*******?+:;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,..............,,,,,+*++++**??*:;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,:,,,,...............,,,,,+++*++***?+:;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,...............,,,,,;+**++**+?;::;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,.................,,,,,:;++++++++:::::;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,....,.........,..,,,,,,:+++*+++::::::;:;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,....,,........,,,,,,,,,,,;++++*;:::::::::;;;;;;;;;;;;;;;;;;;
,,,,,,,,,.....,,,....,,.,,,,,,,,,,,;++++*+::::::::::;;;;;;;;;;;;;;;;;;
,,,,,,,,,.....,,,,...,,,,,,,,:::::;++++++*++++++;;;:::;;;;;;;;;;;;;;;;
,,,,,,,,.....,,,,.,,,,,,,::;;;+;;+++++++++;;+;++++++;::;;;;;;;;;;;;;;;
,,,,,,,,..,,,,,,,,,,,,,,;++++;;;;+++++++++;;;;+*+++++;;:;;;;;;;;;;;;;;
,,,,,,,..,,,,,,,,,,,,,;++++**+;;;;+++++++;;;;++*?++++++;;;;;;;:;;;;;;;
,,:::,,..,,,,,,,,,,:;++++++***;;;;;++++;;;;+++**+;+++++++++:::;;;;;;;;
,,:::,,.,,,,,,,,;++++++++;:,;*+;;+++++++++++++**;:;;;;++++*+::;;;;;;;;
::::,,,,,,,,,,:++++**+;:,,,,:+++++++++++++++++++::::::;++++++;:;;;;;;;
::::,,,,,,,,:;++**++:,,,,,,,:;+++++++++++++++++;::::::::;+++++;;;;;;;;
:::,,,,::;;;+**++;:,,,,,,,,::;+++++++++++++++++;::::;:::::;;++++;;;;;;
::::;++****+;;::,,,,,,,,,,,::;+++++++++++++++++;::::;:::;:::;;+**+;;;;
:;++**++;;;,,,,::,,,,,,:,,,::;;;+++++++++++++++::::::;;;;;;;;;;;++*+;;
::::,,,,,,:,,,::::,,,,,::,,::;;;++++++++++++++;::::::;;;;;;;;;;;;;;;;;
:::,,,,,,::,,,::::,,,,,::,,::;;;++++++++++++++;:::::;;;;;;;;;;;;;;;;;;
:::,,,,,,::,,,:::::,,,:::::::;;;++++++++++++++;::;::;;;;;;;;;;;;;;;;;;
:::,,,,,::::,,:::::,,,::::::++++;;++++++++++;++;:;;;;;;;;;;;;;;;;;;;;;

3) Stand straight, extend your arms out to the sides, and begin to make big circles with both arms at the same time. Inhale as they come forward and up, and exhale as they go back and down. Continue for 2 minutes. To end, inhale and stretch both arms straight up over your head. Exhale and relax.

::::,,,,,,,,,......,,,,,::::+++*+;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
::,,,,,,,...,......,,,,,::;+*******;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
,:,,,,,,............,,,,,:+*++****?*:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
,:;:,,,.............,,,,,;++++++**?+:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;
,,;;;,,.............,,,,,:++?++?**?;:::;;;;;;;;;;;;;;;;;;;;;;;+++++;;;
,,,:;;;::,,,..,.....,,,,,:;++;+++++:::;;;;;;;;;;;;;;;;;;++++++++;;;;;;
,,,,.,:;;;;;::,...,,,,,,,::;++++++:::::;;:;;;;;;;;++++++++++;;;;;;;;;;
,,,,...,:;;;;;;;::,,,,,,,,:;+++++;::::::;;;;;+++++++++++;;;;;;;;;;;;;;
,,,.....,,,,:;;;;;;;;;::::::+++++;:;;;;;++++++++++;;;;;;;;;;;;;;;;;;;;
,,,....,,,,..,:;;;;;;;;;++;+++*+**++++++++++++++;::::;;;;;;;;;;;;;;;;;
,,....,,,,,,,,,,,:;++;;:;;;*++++*+;;+;++++++;;;::;:;;;;;;;;;;;;;;;;;;;
,,..,,,,,,,,,,,,,,,::;::;;;++++++;;;;;;++;:::::;;;:;;;;;;;;;;;;;;;;;;;
,..,,,,,,,,,,,,,,,,,:::;;;;;;+;;;;;;;;;+;::::::;;;:;:;;;;;;;;;;;;;;;;;
,.,,,,,,,,,,,,,,,,,::::;;;+++;;;;;++;;;;:::::::;;;:::;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,::::;+++++++++++++;;;::::::;;;;::;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,::::;++++++++++++;;;:::::::;;:::;:;;;;;;;;;;;;;;;;;
,,,,,,,,,:,,,,,,,,,,::;;;;;;;;;;;+;;+;;::::::::::::::;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,,::;;;;;;;;;;++;;++;:::::::::::::;;;;;;;;;;;;;;;;;;
,,,,,,,,:,,,,,,,,,,,::;;;;;;;;+;++;;;+:::::::::::::;;;;;;;;;;;;;;;;;;;
,,,,,,,,::,,,,,,,,,,::;;;;;;;;;;++;;;+:::::::::::::;;;;;;;;;;;;;;;;;;;
,,,:,,,,:::,,,,,:,,:::;;;;;;;;;;++;;;;::::::::::::;;;;;;;;;;;;;;;;;;;;

The Teachings of Yogi Bhajan ©2008

Page 253

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Open the Heart Center p.2

.....,,,..,,,,,,,,,,,,,,,,,,,,,,,::;;;::,,,::,:,,:,,::::::::::::::::::
.....,,,.,,,,,,,,,,,,,,,,,,,,,:;;;;++++;;:,,,::,,:,,::::::::::::::::::
.....,,,,,,,,,,,,,,,,,,,,,,,,;;;;;;;;;++++;,,,,,:,,,:,::::::::::::::::
.....,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;++++++++;,,,,,,,,:,::,,:::::,::::::
.....,,,,,,,,,,,,,,,,,,,,,,,:;;+;;;;++++++++,,,,,,,,,,,,,:::::,,::::::
...,.,,,,,,,,,,,,,,,,,,,,,,,;+;+;;;;;++++++;,,,,,,,:,,,,,:::::,:::::::
.....,,,,,,,,,,,,,,,,,,,,,,,:+++;:;;;;;+++*:,,,,,,,,,,,::::::,::::::::
,,.,.,,,,,,,,,,,,,,,,,,,,,,,,+;;;+;;;+;;+++,,,,,,,,,,,:,,,::,,::,:::::
,,,,.,,,,,,,,,,,,,,,,,,,,,,,,;;;+*;:+*+;;*:,,,,,,,,,,,:,::::::,,::::::
,,..,,,,:,,,,,,,,,,,,,,,,,,,,:;;;;::;;;;;;,,,,,,,,,,,,,,,:,,:,,,:,::::
,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,:;;;;;;;;;;,,,,,,,,,,,,,,,,,,,,,,:,,::::
,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,;;+;++;;;:,,,,,,,,,,,,,,,,,,,,,,,,:,:::
,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,:;;;+;;+;:,,,,,,,,,,,,,,,,,,,,,,,,,,:::
,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,:;;;+;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,::::
,,,,,,,,::,,,,,,,,,,,,,,,,,,,,:;;;;;;;;;+;::,,,,,,,,,,,,,,,,,,,,,,:,,:
,,,,,,,,,::,,,,,,,,,,,,,,,:,::;;;;;;;;;;;+;;;;;;;::,,,,,,,,,,,,,,:,,:,
,,,,,,,,,::,,,,,,,,,,::::::,:::::;;;;;;;;;;:::;;;;:::::,,,,,,,,,:,::,,
,,,,,,,,,::,,,,:::,::;::::,,;;:;;;;;;;;;;;::::;:;;;::;;;:,,,,,,,,,:,,,
,,,,,,,,,,,,,:::;;;;;;:::::::;:;;;;;;;;;;::::::::;;;;;;;;:,,,,,,,,:,::
,,,,,,,,,::::;;;;;;;+;:::::::;;:;;;;;;;;:::::::::;;;;;;;;;;::,,,,:,,,,
,,,,,,,::;;;;;;;;;+;++::::::,:;;;;;;;;;::::::::::;;+;;;;;;;;;;::,,,,,,
,,,,,::;;;;;;;;;;:::;;:::,:,:::::;:;;::::::::::::;;+;;;;;;;;;;;;:,,,,,
:,,:;;::::;;;::::::::;:::::::;;;;;::;;;;;::::::;;;:;;:;;;;;;;;;;;;:,,:
,,,;;;;;;;;;;;;;;;;;;;;;;:::::;;;;;;;;;;:::;;;;;;;;;;;;;;;;;;;;;;;;,,:
,,,::;;;+++++++++++;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;+++++++++++;:,,,
:,,,,,,,,::::::,,,,,,,:::;;;+++;;;;;;;;;;;++;;;;:,,,,::::::::::::,,,,,
:,,,,,,,,,,::::,,,,,,,:;;;;+++++;;;;;;;;;+++;;;;,,,,,,,,,,,,,,,,,,,,,,
:,,,,,,,,,,:::::,,,,,,,;;;;;;;;;;;;;;;;;;;;;;;;;,,,,,,,:::::::::,,,,,,
,,,,,,,,,,::::::,,,,,,:;;;:;;;;;;;;;;;;;;;;;;;;;,,,,,,:::::::::::::,,,
,,,,,,,:,,,::::::,,,,,:;;;;+;;;;;;;;;;;;;;;;;;;:,,,,,,,,:::::::::::::,
,,,,,,,:,::,:::::,,,,:,:;;++;;;;;;;;;;;;;;++;;;,,,,,,,,,,,::::::::::::
,,,,,,,:,:,,:::::,,,,,::;++++;;;;;;;;;;;;;;+;;:,,,,,,,,,,,,,::::::::::
,,,,,,,::::,:::::,,,,,:;++;;;++++;;;;;;;;;;;+;;,,,::::,,,,,,,,::::::::
,,,,,,,,:::,,:::::,,,,::;+++;;+++++++++;;;;;++;:,,,,:::::,,,,,,,,:::::
,,,,,,,,:::,,,:::,,,,::;;;;++;;;;;;;;;;;;;;;;;;;:,,,,,,,,,,,,,,,,,,,::
:,,:,:::,::;;++++;;:::;;;;;;;;;;;;;;;;++++++++++;,,,,,,::::::,,,::::::
,,,,,,,,:+*******??********+++;;:;;;+++;;;;;;;;+++++++*******+;:,,:,::
.......,+*******??????????????*****++++++******?????**???*****?*,,,,,,
,,,,,,,,+***?*?**???*******??%S%%%%%%%%%%???????****????*******?;,,,,,
,,,,,,,,;*??????*???????*****?%%%%%%%%%%?????*********??**???***,,,,,,
:,,,,:::,*?**???***????????***??%%%%%%%????*******?????***?****;,,,,,,
,:::::::,+???***??????????????****??%%??*****??????????********:,,,,,,
:::::::::::++*???????????????%%%%%?*************?????*********;:::::::
:::::::::::::;;*???????????????%%?*********?????????**???*++::::::::::
::::::::::;;;;;+****?%%?????%%%%%?????????*???????????**;:::::::::::::
:::::::::;;;;;;+++++++**+*%%%??????????????????????*;++;;;;;;;;;::;;::
:::::::::;;;;;+***********++;;+++++++???%%?????%%???++++;;;;;;;;;::;;:

......,,,....,,,,,,,,,,,,,,,,,,,::::;::,,,,,,,,,,,,,,,,,,,,,:::::,::::
.......,,..,..,,,,,,,,,,,,,,,,:;;;;;;++;:,,,,,,,,,,,,,,,,,,::,:::,::::
.......,,...,,,,,,,,,,,,,,,,:;;;;;;;;;+++;:,,,,,,,,,,,,,,,,,,::,,::,::
.......,,,,..,,,,,,,,,,,,,,,;;;;;;;;++++++;,,,,,,,,,,,,,,,,,,,,,,:,,:,
.......,,,,,,.,,,,,,,,,,,,,,;;;;;;;;+++++++,,,,,,,,,,,,,,,,,,,,,,:,,,,
.......,,,,,,,,,,,,,,,,,,,,,+;;+;;;;;++++*;,,,,,,,,,,,,,,,,,,,,,,:,,,,
,......,,,,,,,,,,,,,,,,,,,,,;++;;;;;;;;++*;,,,,,,,,,,,,,,,,,,,,,,,,,,,
,.....,,,,,,,,,,,,,,,,,,,,,,:+;;+*;;++;;++:,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,...,,,,,,,,,,,,,,,,,,,,,,,;:;++::+*+;+;,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,..,,,:,,,,,,,,,,,,,,,,,,,:;;;;:;;;;;;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,..,,,::,,,,,,,,,,,,,,,,,,,:;;;;;;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,..,,,::,,,,,,,,,,,,,,,,,,,,;;;;+;;;;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,.,,,:,,,,,,,,,,,,,,,,,,,,;;;;;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,.,,,::::::::,,,,,,,,,,,,,,:;;;;::;;;::,,::::::::::;;;;;;;;;::,,,,,
,,,,,::::::::;;;;::::::::::::;;;;;;:;;;;;;:::;;;;;;;;;;;;;;;;;;;;;:,,,
,,,,;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:,,,
,,,,:;;;;;;;;;;;;;;;;;;:::::;;;;;;;;;;;;;:::;;;;;;;;;;;;;;;;;;;;;:,,,,
,,,,,,,:;;+++;;;;;;;;+;::::,:;:;;;;;;;;;::::;::;;;+;;;;;;;;;;::,,,,,,,
,,,,,,,..,,::;;;;++;;+;:::::::;:;;;;;;;;::::::;;+;+++;::::,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,+;+;;;::::,:;;;;;;;;;::;;::;;;;;++,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,::;;;;::::::;;;;;;;;:::::::;;;;;::,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,:,,,,,,::;;;;:::;:::;;:::::::::;;;;;:,,,,,,,,,,,,,,,,,,,,
::,,,,,,,,,,,:,,,,,,,::;;;;;::;;;::;;::::::::;;;:,,,,,,,,,,,,,,,,,,,,,
::,,,,,,,,,,:::,,,,,,,::;;;;;;;;;;;;;;;;;;;;;;:::,,,,,,,,,,,,,,,,,,,,,
:,,,,,,,,,,,::::,,,,,,::;;;;;;;;;;;;;;;;;;;;;;::,,,,,,,:,,,,,,,,,,,,,,
:::,,,,,,,,,,:::,,,,,,:::;;;;;;;;;;;;;;;;;;;;:::,,,,,,,,,,::::,,,,,,,,
:::,,,,,,,,,,::::,,,,,;::;;;;;;;;;;;;;;;;;;;;:::,,,,,,,,,,,,::::,,,,,,
::,,,,,,,,,,,::::,,,,,:::;;;;;;;;;;;;;;;;;;;;:;:,,,,,,,,,::,::::::,,,,
:,,,,,,,,,,,,:::::,,,,,,:;;;;;;;;;;;;;;;;;;;;::,,,,,,,,,,::,,::::::::,
:,,,,,,,,,,,,,::::,,,,,:;;;;;;;;;;;;;;;;;;;;;::,,,,,,,,,,,,,::::::::::
::,,,,,,,,,,,,::::,,,,:;;:;;;;;;;;;;;;;;;;;;;;:,,,,,,,,,,,,,,:::::::::
::,,,,,,,,,,,,::::,,,,,::;;;;;;;:;;;;;;;;;;;;;:,,,,,,,,,,,,,,,,,::::::
::,,,,,,,,,,,,,:::,,,,::::::::;;+++;;;;;;;;;;;;:,,,,,,::,,,,,,,,,,,:::
::,,,,,,,,,,,,,,,,,,,::;;;;;+++;;;:::;;;;;;;;;;:,,,,,,,,,,,,,,,,,,,,,,
::,,,,,,,,:;;;;;:::,,;;;;;;::::::::;+++;;;;;;;;:,,,,,,,,,:,,,,,,,,,,,,
::,,,,,,;+*********++***??%*+;;;;;;;;;;;;;;;+++;;;;;+++++**++:,:::::::
,,,....;*********????*****?%%%%??**++++++*********************+,,,,,,,
.......;******************??%%%%%%%%%%%%?****??****************:,,,,,,
.,,.,,,:********************?%%%%%%%%%??*????******************,,,,,,,
,,,,,,,,+**********??**********?%%%%%?????********************;,,,,,,,
,,,,,,,,;??*******???????********???????**********?***********:,,,,,,,
,,:,:::::;++*?????????????????????*+*?***********************;::::::::
:::::::::::::;+*????????????????????***************?**??*+;:::::::::::
:::::::::;:::;++**??????%%%%??????*?%??***********???*+;::::::::::::::
::::::::::::;;++;;;++**++??%???????*?%%%?*******??*;++;;;;;;;;::::::::

4) Sit straight. Interlace your fingers with the thumbtips touching. Position the hands 4-6 inches in front of the chest with both palms facing down. Lift the elbows to the same level. Inhale as you lift the hands up to the level of the throat. Exhale as you sweep them down to the level of the navel. Create a steady pumping motion with a powerful breath, and continue for 3 minutes. To end, inhale, bring the hands to the level of the heart, and suspend the breath for 10 seconds. Exhale and relax.

.,.,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;++++++:::::::::::::::::::::::::::::::
....,,,,,,,,,,,,,,,,,,,,,,,,:;++;;;;;++++;::::::::::::::::::::::::::::
...,,,,,,,,,,,,,,,,,,,,,,,,:+;;;;;++++++++;:::::::::::::::::::::::::::
..,,,,,,,,,,,,,,,,,,,,,,,,,:+;;+;;;++++++++:::::::::::::::::::::::::::
....,,,,,,,,,,,,,,,,,,,,,,,:+++;+;;++++++++:::::::::::::::::::::::::::
,,..,,,,:,,,,,,,,,,,,,,,,,,:+;++;;;;;;+++*+,::::::::::::::::::::::::::
,,,.,,,,:,,,,,,,,,,,,,,,,,,,+++;;;;;;+;++*;,::::::::::::::::::::::::::
,,,,,,,,:,,,,,,,,,,,,:,,,,,,;+;+**;;**+;++::::::::::::::::::::::::::::
,,,,,,,,::,,,,,,,,,,,,,,,,,,:+;+++;;+++;+;,:::::::::::::::::::::::::::
,,,,,,,,::,,,,,,,,,,,:,,,,,,,:;;;;;;+;;+;,,:::::::::::::::::::::::::::
,,,,,,,,:::,,,,,,::,,,,,,,,,,,;+++++++++:,::::::::::::::::::::::::::::
,,,,,,,,:::,,,,,,,:,,,,:,,,,,,:++++++++;,,::::::::::::::::::::::::::::
,,,,,,,,:::,,,,,,,,,,,,,,,,,,,,++;+++++;,,::::::::::::::::::::::::::::
,,,,,,,,,:::,,,,,,,,,,,,,,,,,,;+++++++++;::,,,:,,:::::::::::::::::::::
,,,,,,,,,:::,,,,,,,,,,,,,,,,:;++++++++++++;;;;:::::,::::::::::::::::::
,,,,,,,,,:::,,,,,,,,,,,,:::,;;;;;;++;;;;+;;;;+;;;;::::,:::::::::::::::
,,,,,,,,,:::,,,,,,,,::::;::,:;;;;;;;;;;;+;;;;;;;;::::::,::::::::::::::
,:,,,,,,,,::,,,,,,,::::;;::::+;;;;;;;;;+;:::;;:;;:::;++:,,::::::::::::
:,,,,,,,,,:::,:;;::;;;;;::::;;;;;;;;;;;+;:::;:;;;;;;;;;+;,,:::::::::::
::,,,,,,,,::::;;;;;;++;;;;:;:;;;;;;;;;;;:::::;;+++;+;;;;+;,,::::::::::
::,,,,,,,,::;;;;;++++++;::;:,:+;;;;;;;;:::::;;;;+++++;;;;+;:,,::::::::
::,,,,,,,:;;;;;++++;+++::::,::;;;+++;:::::::::;;++;;++;;;;;+;:,:::::::
::,,,,,:;;;;;;+++;,,;+;::::::::::::::::::::::;;;+;,,:++;;;;;;+:,::::::
::,,,,:;;;;+++++:,,,,;;;::::;;;;;;;;;;;;;;;;;;;;;:::::;++++;;;+;::::::
:::,,:;;;;;+++;:,,,,,:;;;;;;;;;;;;;;;;;;;;;;;;;;:,::::,;++;;;;;+:,::::
:::,:;;;;;;;;;::,,,,,:;;;+++++++++++++++++++;;;+:,:::::;;;;;;;;++:::::
:::,;+++;;;;;;+;:,,,,,;+;;+++++++++++;;;;;;;;;;+,,::;;+;;;;;+++++:::::
::,,,::;+++++;;;+;;:,:;;+;;;;;;;;;;;;;;;;;;;;;++:;;+;;;;++++++;;::::::
::,,,,,,::;++++++;;;;;:;+;;++;;;;;;;;;;;;;;;;;;;;;++++++++;;::::::::::
::,,,,,::,,::;+++++++;;;;;;;;;;;;;;;;++;;;;;;;;+++++;;::::::::::::::::
::,,,,:::::::::::;;;++++;;;;;;++;;;;;;;;;;;;+++;::::::,,,,::::::::::::
::,,,,:::::::::::::,,:;+++++++++;;;++++++++++++;,::::::::,,,,:::::::::
:::,,,:::::::::::::,,,;++++++++++++++++;+++++;++,,::::::::::,:::::::::
:::,:::::::::,:::::,:;;;;;;;;+++++++++;+;+++;;++,,,,::::::::::::::::::
:::,::::,::::::::::,,:;;;;;+++;;;;+;;;;;+++++;;+:,,,,,,,,,::::::::::::
:::::::::;++++++++;:;******;;;;;;++++++++++++;;;;::::::;;;;;;:::::::::
::,,,,:+*****+**********??%?**+++;;;;::::;;+*+++++************+:::::::
......:**++***************?%%%%%???****??*****??*********+++****,,,,,,
......:*************+++++**?%%%%??%%%%%?****???*+********++*****:,:,,,
,,,,,,,+*****************++**?%%%%%??%?**???*++++++************+,,,,,,
,,::::::**++*****************+**?%%%%%???**++++*************++*;,,,,,,
::::::::??******************+******????*++++*************+++***::::,,,
::::::::;+++***************??***??*++*+++*************+*****++;:;;::::
::::::;;:;::;;+*???**********?????***++++****************++;;;;;;;;;;:
;;:;;;;;;;;;;++++**??**???%%?*****+*??**++++*****+*****+;;;;;;;;;;;;;;
;;;;;;;;;;;;++++;;;++*+++*??*******+*?%%?*+*******?;+++;;+;;+;;;;;;;;;

5) Stand or sit with a straight spine. Place the hands beside the shoulders with elbows by your sides and palms facing forward. Close your eyelids halfway and fix your gaze downward. Begin to slowly inhale and exhale. Your breath should be equal on the inhale and the exhale. Mentally repeat the following primal sound scale on both the inhale and exhale: Saa Taa Naa Maa Press the thumb tips to the finger tips sequentially from the first finger tip to the little finger tip with Saa Taa Naa Maa while you do the mental sounds. Continue for 3-5 minutes.

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::,,::::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,::;++++++*+;:,::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,:;++;;;++++++++;;,::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,:;;;;;;;;;;;;++++**+:,::::::::::::::::::::::::
,,,,,,,,,,,,:,:,,,,,,,,,;+;;;;;;;;++++++++***:,:::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,;+;;;+++++++++++++++*+,:::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,;;;++;;;;;;;++*+++++*+,:::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,;++;+;+++++++++***++++,:::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,++;++++;;;;;+++++****;,:::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,;++++;;;;;;;;;+++++**:,:::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,:+++;;;;;;;;++;++*+*+,,:::::::::::::::::::::::
,,,,,,,,,,,,:,,,,,,,,,,,,++;;+**+;;+*+;;;+**:,,:::::::::::::::::::::::
:,,,,,,,,,,,,,,,,,,,,,,,,;;:+**?;:;+?**+;;*+,,,:::::::::::::::::::::::
::,,,,,,,,,,,,,,,,,,,,,,,:;;;;+;::;;++;;;;*:,:,::::::::,:::,::::::::::
::,,,,,,,,,,,,,,,,,,,,,,,,:;;;+;;;;;;;;;++:,,,,::,::::::::::,:::::::::
::,,,,,,,,,,,,,,,,,,,,,,,,,;++;:**;;;;;;+;,,::,:,:::::::::::,:::::::::
,::,,,,,,,,,,,,,,,,,,,,,,,,:;;:;**++++;++:,,,,::::,,:::::::,:::,::::::
,::,,,,,,,,,,,,,,,,,,,,,,,,,:;;+**++++;++:,:,,:::::,,:,:::,:::::::::::
,::,,,,,,,,,,,,,,,,,,,,,,,,:;;;;++++;++++:,:,,::::::,,,,:,,,,,,:::::::
:::,,,,,,,,,,,,,,,,,,,,,,,:;:;;;;;;+;;;++;,,,,,::::::,,:,,:,:::::,::::
,:::,,,,,,,,,,,,,,,,,,,,:;;:::;;;;;+;;;;+++;:::,,,,,,::::,,,,::::,::::
,,::,,,,,,,,,,,,,,,,,,,:;;::;;;;;;;++;;+;+++++;;:::::,,,,,,,,,,,::::::
,:::,,,,,,,,,,,,,,,,:::::;;;;+**+++++;++;;;+++:;;;;;::;::,,,::,:,:::,,
,,::,,,,,,,,,::::,:::;:;;++;;;;;;;;;;;;;;;;;+;:;;;;;:;;:::,,,:,,,,::,:
,,::,,,,,,,,::::::::;;;++;;;;;;;;;;;;;;;;;;+;:;;;;;;:::;::::,,,,::,,::
,,,:,,,,,,,::;;:::;;;;++:;:;;;;;;;;;;;;;;;;+::;:;;:;::;::::::,,,:,,:::
,,,:,,,,,,::::;;;;;;;;+;:;;;;;;;;;;;;;;;;;;;::;::;;:::;;;::::,,,:,,,::
,,,:::,,::::::;;;;;;;+;::;+;;;;;;;;;;;;;;;;;:;;;:;:;;;;;:::::::,,,,,,,
,,,:::,,:;;;;;;;;;;;+;:;::+;;;;;;;;;;;;;;+;;:;;;:;:;;+;;:::;;+:,,:,,,,
,,,:::,,:;;:;;;;;;;++:::::;+;;;;;;;;;;;+;;:;:;;;::;;++;:;;;;++:,:::,,:
,,,:::,,:;;;;;;;;;;+;::::::;;;;;;;;;;;;;::;;;;;;;;:;*+;;;;;;;+:,::::,:
,,,:::,:;;;;;;;;;;;+:::::;;;;;;;;;;;;;;;;;;;;;;;;::;?*+;;;;;;+;,::::::
,,,,::,;;;;;;;;;;;+;;:::::::::;;::;;;;;;;;;;;;::;::;?*+;;;;;;++,,:::::
,,,,:::;;;;;;;;;;;+;:::::;;;;;;;;;;;;;;;;;;;;;:::::;*+++;;;;;;+:,:::::
,,,:::;;;;;;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:++:++;;;;;;++,:::::
,,,,,:+;;;;;;;;;;;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++::++;;;;;;+:,::::
,,,,,;+;;;;;;;;;+;;;++++++;;;;;;;;;;;;;;;;;;;;;;;;;++,,++;;;;;;+;,::::
,,,,,:;;;;;;;;++;:;;;;;++++++++++++;++++++++++;;;;++;,,++;;;;;;;+:,:::
,,::,,:++;;;+++:,:;;+++++++++++++;;;;;;;;;;;;;;;;;++:,,:++;;;;;;+;,:::
,,,:::::;+++*+:,:;;;;++++++++;;;;;;;;;;;;;;;;;;;;+++:,,,;+;;;;;;;+:,::
,,,:::::::;::,,,:;;;+++++;;;;;;;;;;;;;;;;;;;;;;;;+++:,:,:++;;;;;;;+;,:
,,::::::::,,,,,,::;++++;+++;;;;;;;;;;;;;;;;;;;;;;++;,,:,,;+;;;;;;;;+;,
,,::,::::::::,,,,:++;+;;+;;+;;;;;;+;+;;;;;;;;;;;+++,,,::,:++;;;;;;;;+;
,:::,:::::::,,,,,:;;;;;++++++;;;;;++++;;;;;;;;;+++:,,,,:,,:++;;;;;;;++
::::,,:::::::,,,:::;;;;;;;+++;;;;;+++;;;;;;;;;;+++:,,,,:,,,;++;;;;;;;+
::::,,:::::::,,,:;::;;++++++++;;+;++++;;;;;;;;;;+*;,,,,,,::,;++;;;;;;;
::::,,,::::,,,,,:;;;;;;;+++++++;+;;;;+;;;;;;+;;;++;,,,,,,,:,,;++;;;;;;
::::,,,::::::,,:::;;;;;;:;;;+++++++++;;;;;;;+++;;++:,,,,,,,,,,;*+;;;;;
::::,,,::::::,:::::;:;++;;:;;;;;;;;+++++;;;;++++;;+;,,,,,,,,,,,:++;;;;
::::,,,,,,:::,::::;;;:;+++;;;;;;+++++;;+;;;;++**+;;;:,,,,,,,,,,,:++;;;

...............,,,,........,..........................................
.............,,,.,.........,....,,,,,,,,..............................
................,..........,:::::::::::::,............................
.........................,:;;;;;:::::::;;;:,..........................
..............,,,......,;+;;;;;;;::::::;:;;:..........................
............,,,,.......;++;;;;;;;::::::;;;;:..........................
.............,,,......,+++++;;;;::::::::;;;;,.........................
.......................;++++;;;;;:::::;;;;;;:.........................
............,,,,.......,+++++;;;::::::::;;;;,.........................
............,,,,...,,...:++++++;::::::;;;;;;,.........................
...,......,.,,,,,,,,,,,,,;++*++++::;++;;+;;:..........................
..,,......,,,,,,,,,,,,,,,,+++*++*+:;*+++;;;,..........................
..,......,,,,,,,,,,,,,,,,,;+;+++++;;+++;:;;,..........................
..,.....,,,,,,,,,,,,,,,,,,:++;;;++;;;:::;;;...........................
.......,,,,,,,,,,,,,,,,,,,,:++;;++;;:::;;:,...........................
.......,,,,,,,,,,,,,,,,,,,,,;+++++++;;;;:,............................
..,....,,,,,,,,,,,,,,,,,,,,,,+++++++;;;;,.............................
..,,..,,,,,,,,,,,,,,,,,,,,,,,+*++;;;;;;;,...................,.........
..,,,,,,,::,,,,,,,,,,,,,,,,,,;++*+++;;:;:..................,;:,.......
.,,,,,,;;;:,,,,,,,,,,,,,,,,,:+;;;;;:;:::;:,,,..............,;:;,,.....
.,,,,:;;;;,,,,,,,,,,,,,,,::;++;;;;;:::::;:::::,,,...........:::::,....
.,,,:;;;;:,,,,,,,,,,,,:;;;;;;;;;::::::::::::::::::::,,....,,::::::,...
,,,,:;;;;;;;,,,,:::::::;;;::;;;:::::;::::::::::::::::::,..;;::::::,...
,,,::::;;;;;,:::::;::::;:::::::::::::::::::::::::::::::;:.;;:::::::,..
,,:;:::;++;;:;;;;:;;::::::::::::::::::::::::::::::::::;;;:;;;:,::::,..
,,;::::;;+++;;;;;;;:;;::::::::::::::::::::::::::::::;:;++;+;;:::::::..
,,;;::;;;;;++;;;;;;;;;;:;:::::::::::::::::::::::::::;;;++++;;:::::::..
,,:;::;;;;;+;+;;;+;;;;;;;;;::::::::::::::::::::::::;;;;;++;,;;:::::,..
,,:+;;;++:;+;;;;+++;;::::::;::::::::::::::::::::::;+;;;;;+;,,++;;:;,..
:::;;;;++;+;;;;;;+*+;;;;:;;;;;::::::::::::::::::::++;;;;;+:.:++;;::...
:::;;;;;+;;*+++;;+?+;;;;::::;;::::::::::::::::::::++;;;;;+:,++;;::,...
::::+;;;++;++;;;;+?+;;;;;:::::::;:::::::::::::::::++;;;;;+;;*+;:;:....
::::+;;;;++++;;;+*?+;;;;;;;;;;;;;;;:::;;;;;;::::::*+;;;;;+*++;;;;,....
::::;+;;;++++;;;+*?++;;;;;;;;;;;;;;;;;;;;;;;;;:::;*++;;;;+*++;;;;.....
::::;++;;;+++;;;+*?*++++++;;;;;;;;;;;;;;;;;;;;;;;;**+;;;+*++;;;;:.....
::::;+++;;++++;;+*****+++++++;;;;;;;;;;;;;;:;;;;;;+*+;;;+++;;;;;,.....
:::::++++;;+++;;+*+***+++++++;;;;;;;;;;;;;;;;;;;;;:*+;;+++;;;;+:......
::::;;++++;;++++++;**++++++++;;;;;;;;;;;;;;;;:;;;:,;*;;*++++++;,......
:::;;;+**+++++++++;+*++++++++;;;;;;;;;;;;;;;;;;;:,,,+++++++++;,.......
::;;;;;+**+++++++;;;***++++++;;;;;;;;;;;;;;;;;;;:,,,:*++++++;,........
::;;;;;;+*******;;;+**+++++++++;;;;;;;;;;;;;;;;;:,,,,:+++++;,,,.......
::;;;;;::+****+;;;;**+++++++++++;;;;+;;;;;;;;;;;:,,,,,,,:;:,,.........
::::::::::;;;;;;;;;*+++++++++++;;;;;+;;;;;;;;;;;:,,,,,,,,,,,,.........
:::::::::::;;;;;;;++++++++++++++;;;;++;;;;;;;;;;;,,,,,.,,,,,,.........
::::::::::;;;;;;;++*+++++++++++++++;+;;;;;;;;;;:;:,,,,.,..............

6) Sit with a straight spine. Block the right nostril gently with the index finger of the right hand. Inhale slowly through your left nostril, exhale slowly through rounded lips. Match the duration of the inhale and exhale, with each one lasting about 10 seconds. Continue with this slow breathing pattern for 3 minutes. Then relax and follow the natural flow of your breath for another 2 minutes.

The Teachings of Yogi Bhajan ©2008

Page 254

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Recharge the Self for the Aqurian Age

Have an orange ready to eat after completing the set. Sit in Easy Pose. Look at the tip of your nose.

##############SSSS####SSSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSS#SS#S###S######
#########SS###SSSSSSSSSSSSSSSSSSSS#SSSSS#SSSSSSSSSSSSSSSSSS##SSSSSSSS#
#########SS###SSSSSSSSSSSSSSSSSSSS%SSSSSSSSSSSSSSSSSSSSSSSS#SSSSSSSSSS
#########SS##SSSSSSSSSSSSSSSSSSS*;;;?SSSSSSSSSSSSSSSSSSSSSS#SSSSSSSSSS
#########S###SSSSSSSSSSSSSSSSSS*++;;;*SSSSSSSSSSSSSSSSSSSS##SSSSSSSSSS
########SS?S#SSSSSSSSSSSSSSSSS*;;;;;;;+SSSSSSSSSSSSSSSSSSS%%SSSSSSSSSS
#####S##S+;+?#SSSSSSSSSSSSSSS?++;;;;;;;*SSSSSSSSSSSSSSSS#?:;*SSSSSSSSS
#S####?%#+;+;%#SSSSSSSSSSSSSS*++;;;;:;;+%SSSSSSSSSSSSSSSS+:;+#%?SSSSSS
SSSSS#%+?+;;;+SSSSSSSSSSSSSSS**+++;;++;+?SSSSSSSSSSSSSSS%;::+?+%SSSSSS
SSSSSS#S+;;;+;?SSSSSSSSSSSSSS?*+*?*;**++?SSSSSSSSSSSS%SS+:;;:+SSSSSSSS
#SSSSSS#%;;;;;;+**?SSSSSSSSSS?*;;;+;;;;;?SSSSSSSSSSS%**;:::::%SSSSSSSS
##SS#SSS#?++++*%SSSSSSSSSSSSSS%*++***++*%SSSSSSSSSSSSSS%*+;:?SSSSSSSSS
##S##SSS#?+++*SSSSSSSSSSSSSSSSS%?%?????%%SSSSSSSSSSSSSSS?+;:*SSSSSSSSS
####SSS#%;;;+SSSSSSSSSSSSSSSSSSS%%%%??%%%%SSSSSSSSSSSSSSS+;;:?SSSSSSSS
####SS#S+;;+?SSSSSSSSSSS??%SSS%SSSSS%%S%%%SS%%%SSSSSSSSSS?;;::%SSSSSSS
#######?;;;+%#SSSS##S%*;:;;+;;+%SSSSS%%*;:+;::,:+?%SS#SSSS+;;:+SSSSSSS
######%++;;+S####S?+:,,,,,,,,:;*?%%%%%?;,..,,.....,:+*?SS#*;;;:?SSSSSS
######*+;;;+%%+++:,,,,,,,,,,,,:++*++++;:,,,...........,,;*;;;;:;SSSSSS
#####S+++;;::,,,,,,,,,,,,,,,,,,::;:,::,,,,,.....,...,,,.,,.,:;;;?#SSSS
#####%++;:,,,,,,:,,,,,,,,,,,,,,,,:,,,,,,,....,,,,,,,,,,,,:,,,:;;+SSSSS
#####*++:,,,,::::::,,,,,,,,,,,,,,,,,,,,,.....,,,,,,,,,:,,:,,,,;;+%SSSS
#####S?++;;;::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:++++++***?%SSSSSS
########SSSS%%%%%*:::::,:,,:,,,,,,,,,,,,,,,,,,,,,,,+SSSSSSS#####SSSSSS
###############SS#?;::::,,:,,,,,,,,,,,,,,,,,,,,,,,:%SSSSSSSSSSSSSSSSSS
#############SSSSS#?::::,,,,,,,,,,,,,,,,,,,,,,,,,:%#SSSSSSSSSSSSSSSSSS

1. Split your Mercury Finger and your Ego (thumb) keeping the three middle fingers together. Place your hands on each side of the head, palms facing forward. Make tiny circles with your hands. Your right hand moves to the right and your left to the left. 26 minutes. After six minutes, play Har Har Har Mukanday by Nirinjan Kaur. Continue the meditation while listening to the mantra. This music manufactures prosperity. This mantra is a money-making machine. Now you are entering a twilight zone in this exercise that you will not like; you may become insensitive to the movement; or you will be uncomfortable. The more powerfully you move, the more your breath will change and it will help. Naturally you are beautiful; by self-denial you become the victim of your own ugliness. Naturally you are wise; by self-denial you become insane. By nature God must provide, through the law of prosperity, anything you need; by your self-denial you create insecurity and you become poor. This exercise is going to change you inside out. You must do it sincerely. Win! Win! Win! Defeat the defeatism; depress the depression. You must claim the energy from within you; nobody is going to give you an injection from the outside. Change your magnetic field. Do it for your own sake! You want to be healthy, is that true? You want to have strength; you want to have intuition; you want to have tomorrow, don’t give up. Push through these last few minutes. Push! Decide how much you love yourself now . . . give yourself a chance. I need your strength for tomorrow.

######################################################################
######################################################################
######################################################################
######################################################################
######################################################################
######################################################################
######################################################################
######################################################################
######################################################################
######################################################################
######################################################################
#####S%%%SSSSS########################################################
########SS%%?*?S######################################################
#############%**S###################S#################################
##############%**%################S?*?S###############################
###############?*+?S#############S?****%##############################
################?*+*S###########S?******%#############################
################S?*+*%##########S??*****?S############################
##################%*++%#########S????*???S##################S##S##S#S#
###################%?**?S#######S%?%??%??S################SSSSSS##SS##
####################S?*;:*S######S?????*%S##############SSS##SS#SSSS#S
#####################%*::,;?#####SS%SS%%SS#S#SS###############SS#SS##S
####################S*::::::*SSS%SSSSSSSSS####################SSSSS#SS
#####################?;;;;;;;;+??%SSSSSS%**?%SS#############S#SSSSSSSS
######################S*+;;;::::+*%SSSSS*:,:,::+%###########SSSS##SSS#
#######################S%*+;,::::+*?%??*+:,,,,..,*S#########S#SS#SSSS#
#########################%+;,:::::;++:;::,,,,,,,:,:%########S#S#SSSSS#
##########################*;:::::,,:;:,,,,,,,,,::,,,*########S#S#SSSSS
########################S#?;:::::::,:::,,,,,,,:;;::,,;%########SSSSSSS
#######################SS#S+;:,:;:,,,::,,,,,,,:+;:;:,,,*S#S#S#SSSSSSSS
###########################?;;,::;:,,,::,,,,,,:++:;:,,,.;%##SSSSSSSSSS
###########################%;;;,::;:,,,::,,,,,,*?*;:,,,,:*##SSS#SSSSSS
###########################%;;;:,::;:,,:::,,::;S#S*::;++++%#SSS#S##SSS
###########################%;:;;:,:::.,,,::::;S####%%SS?***S##SS##S##S
##########################S+;;;:;::::::,,,,:,:S########S?***S##SS#SSSS
##########################S;;:;::::::::::,,,,,?##########%?**%####SS##
##########################%+;:;:::::::,,::::,:+###########S%?*%S######
########S%?%%SSSSSSSSSSS%%+::::::::,,,,,,,,::,::::;;;;+**?SS%**??%%SSS
%%%????**+***********+;::,,,,,,,,,:,,,,,,,,,,,,,,,::,,:,,,,;+;+*******
++++++++++++++++**+;:,,,,,,,,,,,,,,,,,,,,,,,:::::::::::,:,,,;;;;;;;;;;
+++++++++++++++++;:,::,,,,:::,,,,,:,:::,,,,,:::::::::::,:,:,:+++++;;;;
+++++++++++;;+++;:::::::,,,,,,,,,,,:,::,.,,,,:::::::::,::,:,,:+;;;;;;:
+;;;;;;+++++++++:::;;;;;;;:::,,,,,,:;;:::,,,,,,:::::::,::,:::;;;;;;;:;
+;;;;+++;;+++++;:;:;:::;;;;;;;::::,,::::;;;,,,,,:::::,,,:,:;;;;;;;;;;;
+;;+++++;;+++;++++:::,,,;::,,:::;;;::::;;;;::::,::::::,,,::;;;;;;;;;;;
++++;;;;;;;;;;;;;;::;:::;;;;::::;;;;;;;:::::;;;;;;;+++;:::::::;;;;;;;;
;;;;;;;;;;;;;;;::;;;;;;;;;;;;;;;;;::::::::::::;;::::::;:::;::::;;;;;:;
+;;;;;;;;:;;;;;:::;;;;;;;;;;;;;::::::::::::::::::::::;;:;;;;;;;;;;:;;;
?***+++;;;;;;::::;;;;+++++++;;;;;;:::;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;
SSSSS%%%%%?**?????%%%SSS%%%??**+++++++++*??%%%?******+++++++++++*?????
#SSSS#####SSSS#S#SSSSSSS#SSSSSSS%%%%?%SSS######SSSSSSS%%SS%%%%SSSSS###
#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS########SSSSSSSSSSSSS####S#####SSS#SSS

2. Put your right arm up at 60 degrees with the palm up, flat and parallel to the sky (wrist is extended) and the left arm 60 degrees down toward the earth, palm down and parallel to the earth (wrist extended). Together they create a diagonal line across the body. Straight arms; no bend in the elbow. 11 minutes. If you ate sattvic food, this wouldn’t hurt you. But your two meals a day and your goodies, they are hurting you now.

The Teachings of Yogi Bhajan ©2008

Page 255

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Recharge the Self for the Aquarian Age

######################################################################
######################################################################
######################################################################
################################S%%%##################################
###############################S?**+?S#########SS#S###SS##############
##############################S?******%##S######S##SSSS###############
#############################S?********%#S####S####S##S####S##########
#############################%****++++**%#####S##S##SSSS#SSSS###S###S#
#############################%**********?####SS#SSSSSSSS#SS####S##SS##
#################SS##########%??*******??####SSSSSSS#SSSSS#S###S#SSSS#
####################S########S%???**????%S##SSSSSSSSSSSSSS#S#SSSSSSS##
############################SS%?%%?*%??*%%#####SSSSSSSSS#SS###SSSSSS##
#####################S#######S%?*******?%S##SSSSS#SS#SSS#SS###SSSSSSS#
#################S#SSS#######SS%??%%%??%SS#SSSSSSSSSSSSSS##SSSSSS#SSSS
###############SS##S##SS#SS##SSSSS%%%%%SSSSSSS#SSSSSSSSS######SSSSS##S
########################%???SSSSSSSS%SSSSSS##SSS###SS#SSSS####SSSS#S##
###########S%SS%%?%%SSS*:++;+*%SSSSSSSSS??*?*+;;?SS??%???????%SSSSSSS#
###########S????%%%???+:::,,,+?%SSSSSSS%+;:,,,,..;?%??%%%%%%%%#SSS####
##############SSS%%%%%?*+++;::+?%%SSSS%*;,,,::,,:*%%%%%%SS######SS#S##
################SS%%%??*****;::;*?**??*+:,,;;;++**?%%%S######SS#######
################SSSS????***+;;::;++;;;+:::;;;+**???%%S##SSS#SSSSSS####
#################SSS??%???*++;::::++:;;,::;;;+**???%S#S#####SSS##S###S
##################SSS???*****;;::::;;;::;;;++****???#SS####SS#S##S####
################SSSSSS??+****+;:::;++;;;;++++******?#S##SSSSS#SS######
###############SSSSSS##S++**+;::::;++;++;++++*+%?*%S#S###S##S#SS#####S
##############SSSSSSSS#S;;;+;:::::;+;;;;;+++++;S####S#SS###SSSSS####SS
###################S#S#%;;;;;::::;;::;::;;++;::%##S#SS#########S###SS#
####################SS#?;;;;::;:::;::::::;;::::%##################SSS#
##################S####*:;;;;:;;::,:::::::::::;######SSSS###S######SS#
####################S#S;:;;;;::;;:,,,::::,::::;##SS#########S######S##
######################*;::;;;:::;;:,:::::,::::,*##S########SSSS#####S#
#####################*;;::::::::;;::::::,:::,,,,*############S###S##S#
####################S;;:::::::::::::,,,,,:,,,:::,*#######S####SSSSSS##
####################?;;:::::::::::::,,,,,,,,::;:,:?########SS#######S#
###################S+;::;::::::::,,,,,,,,,,:::::,,:%S##########S######
???%SSS%%%%%%%%%%%%*:::;;:::::,,,,,,,,,,,,,,,,,,:,,,;*??????%SS#####SS
++***************;::::,:,,,,::::,,,,,,,,,,,,,,,,.,,,,,,,::;;;;+*?%??*+
++++*+******+;;::,,,,,,,,,,..,:::,,,,,,,,,,,,.,,,::::::,,,,,:,,,:;;;;;
+++++++**+;::,:,,,,,,,,,,,,,,,,,,:,,,,,,,,,,:::::::::::::,,:,,,,,:;;;;
++++++++;:::::::,,,,,,,,,,,,,,,,:::,,,,::,,,,,,:::::::::;:::,:,:,,:;;;
+++++++:::,,:,,,,,,,:::,,,,,,,:,,,:;:,,,,,,,:::::::::::::::,,:,,:,,:;;
;++++;:::,:,:::,,:,,,,,:,,:::,,:,,:::,,,,,,,,:::::::::::::,,::,,:,,,:;
+++++:::::::::;::,,,,,,,,,,,,,,:::+;;::,,,,,,,:::::::::::,,,::,,::,,:;
++++::::;;:;;::;;;;:::,,,,,,,,,:;;::::;:,,,,,,,,,::::::::,,,::,,:,,,::
++;;:::::::::;;;:;;;+++;:::::::,:;;:::;;;:,,,,,::::::::::,,,::,:;::;;;
++++;;+;:::::,:++;:,,,:;::::::,,,,::;;;;+;:,,,,,,:::::::,,,,::,;;;;;;;
;;++++;:::,,,,,:::::,,::::;;+++;;:;;;;;;;;;;::,,,,:::,::,,,,,::::;+;;;
;;;;;;;::;;:::;;;;;;;:::::::::;;;;;;;;;:::;;;;;;;;;;;+++;;::,:::;;;;;;
;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;;::;;;;;;;;;;;;;:::::::::;;
;;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::;;;;;;;::::::::;:::::;;::::;
;;;:::;;;;;;;;;;;;;;;;;;;;;;:::::;;;;;;;;;:;;;;::::::::;;;;;;;;;;;;;;;

Note: Clap your hands for a few seconds to transition to the next exercise.

3. Reach your arms directly out in front of you, from the shoulders, with the palms up. Palms are flat and the arms are straight. Look at the tip of the nose. 6 minutes. Pray to Almighty God that he should come into the palm of your hand. Tell God to dance in the palm of your hand.

4. Place your hands in your lap. Sit straight like a Sage. Do the self-hypnosis that you are a sage: A saint, a sage, a prophet. Don’t worry what you are, or what you think you are, or what someone else thinks you are, think only, “I am the saint of the saint, the sage of the sage. I am the sage of the age. I am I am.” Go deep into the center of the earth. Drop deep into the center of the planet earth. Sit like a powerhouse and personify as a Sage of this Age. [Meditation by _________ is played.] I am Sage of the Age. 13 minutes.

######################################################################
######################################################################
######################################################################
######################################################################
#################################S???S################################
################################%*****%###############################
###############################%?******%##############################
##############################%?********S#############################
#############################S??*********S#####SS#####S###############
#############################%???********%#####SSS####S############SS#
#############################%????*****??%##SS#S######SS#S#S######SS##
#############################S%%%S%*%S%??%##S#######SSSSSSSS#####SS###
############################SS%????*?????%S######SS#SS##SS#S####SSS###
#########S##################SS%?*????***?%S#SSSSSSSSSSSSSS##SSSSSSSSS#
#########S###################SS%?%%%%%?%%SS#SSSSSSSS##SSSSS###SSSS#SS#
#########S###################SSSSS%S%%SSSSS#SSSSSSS##SSSSSS###SSSS##S#
############################SSSSSSSSSSSSSSSSSSSSSSSSSSSS#SSSSSS####S##
############################SSSSSSSSSSSSSSS#####SSSSSSS##S##SSSSSSSS##
#########S####S########S%??***%SSSSSSSS%?++*?%%SS#SSSSSSSSSSS#SSSSSS##
################SS##S?+;;:;;+*%%SSSSSS%*;:;;::::;*S#SSSS##SSSSSSS#SSS#
##############SSS#S?;:::;;:;++?%%S%%%%?+:::,:,:,..;%#SSS###SSS#S##SS##
##############SS#S+::::;:;::;;*???*****+::::,,,,,,,:%#SS###SS#SSSS##S#
###############S#*::::::::::;;++**+;;;;;::::,,,,,:,,;SSS#SSSS##S#S####
#############SS#%;::::::::::::;;++;:::::,::,,,,,,:,,,*#SSSS###SSSS####
#########S#SS##S+;;;;:;;::::::::;;;;:,:,,:,,,,:::,::,;S#SSSSSS#####SS#
#########S##SS#%;;;;;;;;;:::::,::::::,,,,,,,,,::::;:::?#SS#S##SSSSSSS#
############SSS+;;;+;;+;::::,,,::::::::,,,,,,,,::;:::::SSSSS##SSSSSS##
########SSS#S#*:;;;;;;*;;:;::::::::::::,::,:,,,:;::::,,*#SSSSS###SSS##
#########SS##S:,:::;;+*;;;;;:;:::::::::,,:::::,+;::,,,,:S#S#SSS#S#SSS#
#########SS##*,:::::;+*:;;;;:,,:::,::::,:,:::::+:,,,,,,.+#SSSSS#S#SSS#
############%:,,::::;++;;;;;;:::::,,,::::::::::+;:,,,...,%#SSSSSS##S##
######S#####S%*+;;:::++;;;;;;;::::::::::::::::++::::;+*?%S#SSS##SS####
################%?*++**;;;::::::::,:::::::::::S?+++*%#####S#S#SS###SS#
##############S#%??***?*+;;:::::::,,:::::::::*%**+*?S######SS##SS##SS#
#################S??***%?+;;+++;;:..,,,,,:::;?**+*?S#SS##SS###SSSS#SS#
##################S??***?+;;:;;;;;::::,,::;;*****?S###S####S##SSSSS###
##################S???**?*;;;;;;:;;;;;:::;;*?***?S#S####SSSSS#########
%%%%%%%%%%%%%%%%%%*+*???*?*:::::;;++++;;;;*****?SSS############S######
**************+++;;+++???**+;;++***++++;+****?+;;;++****??%SS#####SSSS
*********+;;::::::,:,:;*??*******++;++++*****;,,,,,,,:,,,:::;+*?%?***+
******+;::::::::::,,,,,:+?????????***?****+;::::::::::::,,,:,,,,:;++;;
****+;:::::::::::::,,,,,,,;+?%%%%%%%%%?*+;:::::::::::::;;::::,,,,:+;;;
++*+::::,::::::::::;::,,,,,,,+**???***+;::::::::::::::::;;::,::,:,:;;;
**;;:::::::;;::::,,,:::::,,,,::,:;;:::::::,::::::::;;::::::,::,,:,,;;;
+;;;;;;;;;:;++;::::,,:,,,,,,,:;,;+;:,:::,,,,::::::::::;;;:,,::,,::,:;;
;::;;;;;;;;;:;;+++;;:::,,,,,::;;;;;:;;:,,,,,,:::::::::;;;:,:::,,::,:;+
;::;;:;;:::;;;;;;++**+;::::::::;;;:::;+:,,::::::::::;;;;:,::;:,,::::;+
***+;;;;;::,:++;:,,,:;;;;;;::,,,:::;+;+++,,:::::::::;;;;::::;:,:;;;+++
+++;::::,,,:::;;;:::::;;;+++++;;:;;;;;;;;;:::,::::::::::::,:;::;;+++++
;;;;;;;+;::;;;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;+;::::;;:;;;:,,,,:::;++++;
;;;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++++*****+;;:;;;;;;;++
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;++;;;;+;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;+++++++++++++++++;;;;;;;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

5. Breath of Fire. Wake up your body. Powerful movement of the navel. Recharge yourself. 1 minute. Relax.

6. Prayer Pose. Press the hands together very hard. Inhale deep; hold tight and press hard. Synchronize. Cannon Fire exhale. 3 times.

######################################################################
######################################################################
######################################################################
################################SS####################################
###############################%***%##################################
##############################%*****?S############################SS##
#############################%*******?S##########################SSS##
############################S***+++++**S########################SS####
############################%**********%####S#####S#S##S########SS####
############################???****+***?##SSSSS####SS#SSS####S#SSSS###
############################%??*******??S##SSSSSSSSS##SSS#####SSSSSSS#
###########################SS%?%%?*%%?*%%###SSSSSSSS#SSS####SSSSSS#SS#
############################S%*??******%S#SSSSSSSSSSSS#SS###SSSS#SSSS#
############################SS?**???**?SSSS#SSSSSSSSSS######SSSSSSSSS#
############################SSS%%%%%%%SSSSSSSSSSSSSS#####SSSSSSSSSSSS#
###########################SSSSSS%S%%SSSSSSSSSSSSSSS##S##SSSSSSSSSSSS#
#######################SSS##SSSSSSSSSSSSSS###SS#SSSSS#S##SSSSS###SSSS#
################S####S?******?SSSSSSSS%*++*%***?###SSS###SS#SS#SSSSSSS
###############SS##S?+;;;;;:+*%SSSSSS%?;::,:,:::;?S##S####S#S##SSSSSSS
##################*:,,,,::::;*??%%?%%?*:,,,,,,,,,.:+%####SSSSS##SSSSS#
################S*:,,,,,,,:::;+****+++;,,,,,,,,,.,,.:%##SSSSSS##S#SSS#
###############S;,:,,,,,,,,,,:;;++**;::,,,..,,:,,,,,,,;%#SSSSSS#SSSSSS
############S#S+,,,,,:::,:,,:::;++**+::::,,,,::::,,,...,*##SSS#SSSSSSS
#############S+,,,,,,:::,,,:::::+***++::,,,,,:;::::::::::*SS#SSSSSSSSS
############S;::::::;;;;:,::::;;*?****+::,,,,:+++;++++++;;?#SSSSSSSSSS
############?++++++++++++;;;;+++??*****+++;;++++++++++++++*#SS##SSSSS#
############?********+++++++++*****?**+**************??*??S#SS###SS###
############S%%%??????**************?*********?%%%%SSSSSS###SS#SSS#SSS
#################SSSSS%************+++++++++++S#############SSSSSSSSSS
#################S####%**+++;;;;;;;;;;;;:;;;++S#SSSS###S######SSSSSSS#
#################SS###S*+;::;:::::::::::::;;;+S###S####S#SSSSSSSSS#SS#
#################SS#S#S+;;;::::::::,::::::;;;;S#S#S#S###SSSSSSSSSSSSS#
####################S#?;;;;:::::::::::::::::::+##SSS##SSS###SSSSSSSSS#
#####################?;;:;;;:::::::::::::::::,,%#S########SSSS###SSS##
####################S+;;;:;;::::::,::::::,,,,,:%#SS######S####S#######
%%SSSSSSS%%%%%%%%%%%?++;;;;:::::::,::::,,,,::::;++********?%SS#SS%??**
***********+*******+;;;;;;;;:::::,,,,,,,,:::::,,,,,,,::::::;;+**+;;;;;
++++++********++;;::::::::::::::,,,,,,,,::,,,,,,,,,,::,,,,,,,,,:;;;;::
+++*+++***+;;::,,,,,,,,,,,,,,,,:,,,,,,,,,,,,::::::::::::,,,:,,,,:;;:::
+++++++*+;:::::::,,,,,,,,,,,,,,,,....,,,,:::::::::::::::::::,:,,,:;;::
++++++++;:::::::,:,,::,,,,,,,,,,,:,,,,,,,:,,:::::::::::::::,::,:,,:;;;
;;+++++;::,,,:::,::,,,::::::,,,:,,:::,,,,,,,,:::::::::::::,,::,,:,:;;;
;;++++;::::::::;::,,,,,,,,,,,,,::,;;::,,,,,,,,:::::::::::,,,::,,:,,:;;
+++++;:::;;:::::;;;::::,,,,,,,,:;;::::;:,,,,,,,::::::::::,,::,,::,::;;
+++;;::::;;:::;:::;;;+++;::::::,:;;::::;;;:,,,,::::::::::,,::,,:;;;;;;
++++;:::;:::::::;+;:::::;::::::,,,,::;;;;;:,,,,,:::::::::,,,:::;;+;;;;
++;+++++;::::,,,:::::,,::;:;;;;;;;::;;;;;;;;:::,,::::::::,,,,,::;;;;;;
;;;;;;;;:::::,,::;;+;;:::::::::;;;;;;;:::::::;;;;;++;+++++;::::::::;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::;::;;;;;;;;;;;;::::::::::;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::;;;;;::::::;;;;;;;;;;;;;;
;;;;;;:;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::;:::::;;;:;;;;;;;;;;;;;;
;;;;;;:;;;;;;;;;;;;;;;;;;;;;;::::::::;;;;;;;;;::::;;;;::;;;;;;;;;;;;;;
;;;;;;;;;;;;;;+++++++;;;;;;;;;::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

Yogi Bhajan • March 19, 1992

The Teachings of Yogi Bhajan ©2008

Page 256

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Removing Fear of The Future

This meditation clears the fear of the future and connects to the flow of life through the heart center.

######################################################################
######################################################################
######################################################################
########################################S#############################
##################################################SSS#####SS##########
######################################SSSS#####S#SSSSS#####S###S######
#################################SSSS##########SSSSSS##SSS##SSS#######
###########################S#S?+;;:::;*%S#S###SSSSSSSS#SSSSS#S########
############################%;:,,,,,...,;?#####SSSSSSS##SSSSS#####SS#S
#####################S#####S;:::,,,,,,,,,,?####SSSSSSS##SSSSSSS###S##S
###############S###SSSS####?::::,,,.,,,,,,:%#SSSSSSSSSSSSSSSSSS#S##SSS
################S####S##S##?;:::::;:,,,,:::?#SSSSSSSSSSSSSSSSSS#SSSSSS
########SS#####S#S####SSS##%;;:++++++;:,::;S#SSSSSSSSSSSSSSSSS#SSSSSSS
########S######S#S##SSSSS##S+;***++++++;::*#SSSSSSSSSSSSSSSSSS#SSSSSSS
########SS#######S#S##SS##S#?+??%%**%%?*:;S#SSSSSSSSSSSSSSSSSSSSSSSSSS
########S#S###S#SS#SS#SS#SS#S?*+***+**+*+%#SSSSSSSSSSSSSSSSSSSSSSSSSSS
##########S###S#SSSS##SS###S#%?*******+*%#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
###############S#SSS##SSSSSSS#%*???**?*%#SSSSSSSSSSSSSSSSS#SSSSSSSSSSS
###############S#S#SSSSSSSSSSSS??******S#SSSSSSSSSSSSSSSS#S#SSSSSSSSSS
###############SSSS#SSSSSSS###S**??***+?%S####SSSSSSSS######SSSSSSSSSS
################SSSSS####SS%?*+******++*++*?%SS###SS#S#####SSSSSSSSSSS
##############SSSSSS#S%?**+++;;*****+++*;:;:;+;+*%#SS######SSSSSSSSSSS
###############SSSS#S+;;++*;+++++++*+++;:;;;;;;:::%######SSSSSSSSSSSSS
#############S#SSSSS+::;+;+;;++;+;;++;+::+;++;;;:,;##SSS#SSSSSSSSSSSSS
#############SSSSS#?:;:;+++;;;;;+;++++*::::;+;;+:::%#SSSSSSSSSSSSSSSSS
##############SSSS?+;;;;++++;;;;+;;+;;+::;:;;+;+;::+S#SSS#SSSSSSSSSSSS
##########S#SSSSSS?+;;++;;;++;;;+++++;;::;;;;:;++;;;%#SSSSSSSSSSSSSSSS
##########SS#SSSSS?*++*?+++;;+++*++++++;;;;:;;;*+++*SSSSSSSSSSSSSSSSSS
##########SSSSSSSS****?%*++++++****+++++++;;;+*%*+++%#SSSSSSSSSSSSSSSS
######SSSSSSSSSS#%****?%?++*++*?*??****+++;;+;*%****%#SSSSSSSSSSSSSSSS
#####S####SSS###S?***?%S?***********??*++++++;?%****%#SSSSSSSSSSSSSSSS
##########SS####S?**??%%?*********???*******++%%?***?##SSSSSSSSSSSSSSS
################%???*******???*++++++++*?????*******?SSSSSSSSSSSSSSSSS
#############SS#????????????**+;::;;;;;;+*??????****?S#SSSSSSSSSSSSSSS
################???????????**;;;:::;;::::;**???????*?S#SSSSSSSSSSSSSSS
################S%??%SS%??*+;;;;::::::::::;++*?SS%%%S##SSSSSSSSSSSSSSS
##################SS##%**+;;;;;;;;;;;;;:::::;++?#####SSS#SSSSSSSSSSSSS
###################S#S++;;;;;;;;;;;;;;;;:::::::;S#S####SSSSSSSSSSSSSSS
##############SSSSSS#*;;;;;;;:::::::,,:::::::::,?#S#SS##########SSSSSS
?%SSS%%%%????*****???++;;;;;;;:::::::::::;;:::::;++*++********%%S###SS
++++++++++++++++++++;;;;:::;;;:::::::::::::::,,:,:::::::::::::::;**++:
;;;;++++++++++++;;::::::,,,,,::::::::::::,,,,,,,:,,::::::::::::,,,,,,,
;;;;;;;;;;;;;::::::::,,,,,,,,,,,,,,,,,,,,,::,,::,,::::,,,:::,,,,,,,,,,
;;;:::;;;;:::::,,::::,,,,,,,,,,,,,,,,,,::::,,::,,::,:,,,,::::,,,,,,,,,
::::::;:::::::,,,,,,,:,,,,,,,,,,,,,,,:::::,,::,,:::::,,,,:::::,,::,,,,
:::;;;;:::::::,,,,,,,,,,,,,,,,,,,,,,,,,:,,,::,,,,:::,,,,,,::::::::::,,
:::;;;;;::::::,,,,,,,,,,,,,,,,,,,,,,,,:,,:::,,,,:::::::;::;;;;;;::::,,
:;;;;;;;;:::::::::::,,,,,,,,,,,,,,,::::::::,,,:;;::::;;;;:;+;;::::::::
;;;;+;;;;;;:;::::::;:,,,,,,,,,,,,,,:::::::,::;;:::;;++;:::;;;:::;;;:::
;;++;++++++;;::::;:;;;:,,,,::,,,,:,,,,::::;;;;:;;+++;::;;;;;;;::::;;;:
;;;;;;;++**++++++;;++**+;;::::::,,,::::;;;;;;;++**+;;;;;+;;;;;::::::::
:;:::;;;;;;;;++**++++++;+++;;;;:;;+;;:;;:;;;;;;;;;;;::::;::::::,::::::
::::::::::::::::::::,,::,,,,,,,,,:::,,:::::::::,,,,,,::::,:::::,,:::::
:::::::,::,,::::::::::::::::::,,,:,,,,,::,,,,,,,,,,,,,,,,,::::,,,,,::,
:::::::::::::::::::::::::::::::,:::,,,,,:,,,,,,,,,,,,:::::::,,,,,,,,,:
::,,::::::::::::::::::,:::::::,,,:::,,,,,,,,,,,,,,::,,,:::::::::::::::
:::::::::::,::::,::,,:::::::,:,::,::,,,,,,,,,,,,,,,,,,,,,,,:::::::::::
:::::::::::,,,,:,,,:::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::

Posture & Mudra: Sit comfortably in Easy Pose. Rest the back of the left hand in the palm of the right hand. The right thumb nestles in the palm of the left hand and the left thumb crosses it. The fingers of the right hand curve around the outside of the left hand and hold it gently. Holding your hands in this way will give you a peaceful, secure feeling. Put this mudra at your Heart Center with the palm-side resting against your chest. Meditate to your favorite version of Dhan, Dhan, Ram Das Gur. Start with 11 minutes and slowly and gradually work up to 31 minutes of practice time.

To End: Inhale deeply and relax.

Comments: This meditation takes away your fears of the future which have been created by your subconscious memories of the past. It will force you to deal with your Heart Center. The beauty in you is your spirit.

????**+++;;;;;;;;;;;;;;;;;;;;;;;;;:::::;;;;;++?%%???**************??S#
**????**+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*?%???****************?S#
****????**++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*????******************?S#
******????***++++;;;;;;;;;;;;;;;;;;;;;;;;+**????*******************?S#
********???***+++++++++++;;;;;;;;;;;;;;;+**???*********+++*********???
***********?****++++++++++++;;;;;;;;;;++**************+++++*******?*++
******************++++;;;;;;;;;;;;;;+++*************++++++*******?*;;;
***********+*******+++;;;;;;;::;;;;++***************++++++******?*+;;;
************+++++++++;;;:::::::;;;++*************+++++++++*****?*;;;;;
*******++****+++++++;;;;:::::;;;+++*************+++++++++*****?+;:;:;;
?******++++***++++++++;;;;;;++++******+*++******+++++++++****?+;::::;;
??*****+++++***+++++++++************++++;*******+++++++++****+;;:::::;
???****++++++++**++**************++++;;;+*******+++++++++**+::;;:;:::;
???****+++++++++****************+++++;;+*******+++++++++***;::;;;;;+;:
????*****++++++++*************+++++++;+********+++++++++*++++;;;+;;;;:
*???******++++*+++**************+++++*++*****++++++++*+*+;+++++++++;;;
;;+*??****+****++++++***********+**++*******++++;++++***++++***+++++;;
++;;+???*+***+++++++++****++++++++*+***?****+++++++++**++++*****+++;;;
;;+;;+*??**********+++*******+++++****?*****+++;;+++**+++++****++++;;;
:;;;;;++??********++++++**??*+++++****?****++;;;;;+***++*++*?*++++;;;;
::;;;;+;;*?????***+++++++**++++++*****?**++;;;;++++**++****?*++;;;++;;
;;;;;;;+;;+*???***++++++***++++++*?**?*+++;;;;+++********?**++;;;+++++
;;;;;;;;+;;;*??*+++++++**?++++++**?*+++++++++++****+**??****+;::;+++++
;;;;;;;;++:;;+**+++++++**?****++***++;;++++******++++*?****+;::;++++++
;;;;;;;;;+;::+****++++++***???****++;++++**??*++++;++**?***+:::+***+++
;;;;;;;;;++::;*****+++++++++*???*+;;;+***??*++++++**+*???**+::;****+++
;;::::::;*+;::+*******+++++++*??*;::+*?%%**++***??**++?**?*+::+*****+;
;;::::::;?*+:::**********++++*?%?*;+++?S?*++**???*++++**??*+::+****+;;
;;:::::::*??*+;;**********+****?**++;;?%??***????*+++++*??*+:;+****+;:
;;::::::,;+***+++***??????******++***?%?***?????**+++*+*?**+;;+****;::
;;::::::,:;;;;:,,;*****??****+*******??**++**%%?**+++***?**;;++***+;::
;;::::::,,;;;:,,,,+*++**++++++****+*??*******??*****+*****+;;++**+;:::
;:::::::,,::::,,,,******++++*?****??******???**+++?*++**+*+;;+***+::::
::::,:::,,:::::,,:***?****+*?**????***+++*??**+++?*+;+++++;;;+*++::,,:
:::,,:::,,::::::,,+*?***++*?**???*****+++*?**++*+;;;;;+++;:;+*++;:,:::
:::,:::::,,;;::::,,+?*++*??*????***+++++*%?*****;:;;;;;;;::+++;;:,::::
:::,,:::,,,;;::::,;**++*??*???***+++++*?%%?***+;:;;;;;;;::++;;::,:::;;
:::,:::,,,,:;;::,,+*++*??*???**+++++*?%%?**+;:,,:;;;;;::;+++;:::::::;;
:::::::::,,,;;::,,;***?****??*+++++++**+;;::,,,:::;;:::;+++;::::::::;;
::::::::::,,::::::,:*?**+++*?*++;:::::;;:::::,,,:::::;;++;:::;::::;;;;
:::::::::::,:::;:::;**++++++;:,,,,,,::::;;::::,,:::;;;;;;::;;;;;;;;;;;
:::::::::::,::;;::,;**+***;:,:,,,,,,:::::::::::::;;;;;;:::;;;;;;;;;;;;
::::::::::,,::::,,,,:+*+;:,,,,,,,,,,,,,,,,,::,,,,::;::::::::::::::::::
::::::::::,:::,:::,,,,,,,,,,,,,,,,,,,,:::::::::::::::::::,,,,,,,,,,,::
:::::::::::::,,::,,,,,,,:::::::::,,...,,,,,,,,,,::::::;;;;;;;::::,,,,:
:::::::::::::,,::,,,,,,,,:::,,,:,,,,,,,::::::;;:;;;:::::::::;;;;;;;;;;
::::;;;:::::::::::,::::,:::::::::,::;:::::;::;:::::::,,::,,:,,::,,,:::
;;;:;;;:::::::::::,,:,:,,:;::::,:,,::::,,:::;:::;::::::,,:::,,:,,,,,,:
::::::::::::::,::,,,.::::::::,,,:,,:,,:,::::::::;+;:;::::::::,,,,,,,,:
:::;::::::;:,,::,,,,,:::;;:::,,,::::,::::;;::::::;;:;;;::::::::,,:::::
:::;::::;;,,,::,,,,:,::::::::,,:,:::::::;::::;:::::;;:::::::::::,:::,:
:::::::::,,,:::,::::,:::::::,:,,,::::::::::::::::::::;::::::::::::::::
;:::::::::::;;:::::::::::,,:::,,:::::::::::::::::::::;:::::,::::::::::
:::::::::;;;;;;:::::;,,::,,::,:::::,::::::::::;:::::::::::,,::::::::::
;;::;::;:;;:;;:::::::::::,:::::::::::::::::::::::::::::::::::::,::::::
;;;;;;;;;;;;;;;:::::::::::::::::::::::::::::;:::::::::::::::::::::::::
;+;;++;;++;;;;;::::::::::;:::::::::,,:::::::::::::::::::::::::::::::::

The strength in you is your endurance. The intelligence in you is your vastness. - Yogi Bhajan

The crossed thumbs help neutralize your mind's frantic calculations to avoid fear and pain. It is the calculations themselves that produce anxiety and get you out of touch with the resources of your intuition and heart. - Gurucharan Singh Khalsa, Director of Trainsing

Yogi Bhajan • October 26, 1988

The Teachings of Yogi Bhajan ©2008

Page 257

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for a Renewed Self Concept p.1

###############################S#########SS###SSSSS#####SS#######SS###
########################################SSS#SSSSSSSS#SS##S#S####SS###S
#############################SSS########SSSSSSSSSSS##SS##SSS#####SS#SS
######################SSS##SS###########SSSSSSSSSSSSSSS##SSS##SS#SSSSS
######################SSSSS###SS%%SSS###S#SSSSSSSSSSSSSSSSS###S#SSSSSS
######################SSSSS#%;:,,,,::+%##SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#############SSSS#####SSSSS+,,,,,,,...,;%#SSSSSSSSSSSSSSSSS##SSSSSSSSS
###########S#######SS#SSS#?:::,,,,,,,,,.,?#SSSSSSSSSSSSSSSS#SSSSSSSSSS
#########SSS##SSSSSSSSSS#S;:::,,,,,,,..,,:%#SSSSSSSSSSSSSSS#SSSSSSSSSS
##########S###S##SSSS#SS#S;;:::::,,,:;;;:,*#SSSSSSSSSSSSSSSSSSSSSSSSSS
#####S###SSSSSS##SSSS#SSSS+;;::::;;++++;+;?#SSSSSSSSSSSSSSSSSSSSSSSSSS
##########SSSS##SSSSSSSSS#?;+:;++***??*++*SSSSSSSSSSSSSSSSSSSSSSSSSSSS
####SSS##SSSSSSSSSSSSSSS#%;+;+***++*??+?%%SSSSSSSSSSSSSSSSSSSSSSSSSSSS
#########SSSSSSSSSSSSSS#S++%%******++*+**SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##########SSSSSSSSSSSS#S+;+*%%***??????*?#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
######S###SSSSSSSSSSSS#?;;+*SS*????%??*%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####SS###SSSS#S#SSS##?++++S#%**?%%?**?#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####S###S#SSS#S#SS#S?++++?%?+**????*???SS######SSSSSSSSSSSSSSSSSSSSSS
##########SSSSSS##S?+++**++;;+***?**+*?:++****?S#SSSSSSSSSSSSSSSSSSSSS
#########SSSS##S%?+++*****++++*******?*:;+;++:;:?#SSSSSSSSSSSSSSSSSSSS
#########S##S%?*++***;;++++++++**+***?;;++++;;;::%#SSSSSSSSSSSSSSSSSSS
##########S?*+++***+++;++;+;;+;+*****?;;+;++;+;::+#SSSSSSSSSSSSSSSSSSS
########S?***********?*+++++;+;+***++?;:;;;+;+;:::?SSSSSSSSSSSSSSSSSSS
######S?******??****?%?**+**++++++++*+;;;;;;:;+;;:;%#SSSSSSSSSSSSSSSSS
#####S*+****??****?%SS%???*******++;;++;;:;:;+?++++%#SSSSSSSSSSSSSSSSS
#####S+**????*??%SSSSS%???*********+++++++;;++%?+++*SSSSSSSSSSSSSSSSSS
#####S%%%%%%%SSS#SSSSSS%???*++*****+*+++++++;*S?**++%#SSSSSSSSSSSSSSSS
###SSS##SSSS##SSSSSSS#S%?*+++;+********+++++;+S%?**+*SSSSSSSSSSSSSSSSS
#SSS#SSSSSSSSSSSSSSSSS#%?*++;++;;++***********??*****?#SSSSSSSSSSSSSSS
SSSSS#SSSSSSSSSSSSSSSSSS?*+*++;:;;;++++*???????*******SSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSS*++++;:::;;;;++++**????????***%#SSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSSSSSS#%+++;;;;;;;;;;;;;;++**%S%%????*%#SSSSSSSSSSSSSS
###SSSS#SSSSSSSSSSSSSSS++;;;;;;;:::::::::;++*?##SSS%%SSSSSSSSSSSSSSSSS
#####SS#SSSSSSSSSSSSS#?++;;;;;;;:::::::::::;++%#SSSS##SSSSSSSSSSSSSSSS
#####SS#SSSSSSSSSSSSSS*++;;;;;;;;;::::::::::;;*SSSSSSSSSSSSSSSSSSSSSSS
####SSSSS##S##SSSSSSSS+;;;;;;;;;;;;;;:::::::::;%#S#SSSS#####SSSSSSS###
###########SSSSSSS###%+++;;;;;;+++++++++;;;:;;:+****+++**?%SS####SS%??
##SSS%%????******????++++;;;;;;;;;;;;;;;+++;:::;:::::::::::;+*??*+;:::
****+++++++++++++++;;;;::;;;;;;;;;;;:;:::;;:,::::::,,,,,,:,,::::::::::
+++++++++++++++;;::::::::::::;;;;;;::::::::,:::::,,,:::,,,,,,,:::,,:,,
+++;++++++++;;:::,,,,,,,,,,,:::::::::::::::::::,,,::,,,,,,,:::::::,,,,
;;;;;++++;;:::::::::,,,,,,,,,,,,,,,:,,,,,,,,,,,,::,,::::::::::::::,,,,
;;;;;;;;;:::,::::::::::::,,,,,,,,,,,,,,,,,,,::,,::::;;:::::;;;::::::,,
;;;;;;;;;::::::::;:::::,,,,,,,,,,,,,,,,,::,:::::;;;;:::::::;;::;::::::
;;;;;;;;;;;::::::::;;;;::::::,,,,,,,:::::::;;;;;;;::::::::::;;;;::::::
;;;;;;;;;;;;::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::,,::;;;;;:::
;++++++;;;+;;;;:::,,,,,:::;;;;;;;;;;;;;;;;:::::::::::::,,,,,:::;;:::,,
;;;;;;++++*+;;;;;;::::,,,,,::::::::::::::::::,,,,,,,,,,,,,,,,;;;;::::,
;;;;+;;++++*;;++++;;;;;;;;::::::,,,::,,,,,,,,,,,,,,,,,,,,,,,,:;;::::::
;;;;;;;;;;;+;:;;;:::;;;;;:::::::,,,,,::,,,,,,,,,::::::,,,::,,:::::::::
:::::::::::;;;;::::::;:::;:::::;;:::::::::::::::::::;;;;;;;;:::,,::,,,
;:;::::::::::::::;::::::::::::::;:::;::::::::::,,,,,,,:::::::::::::,,,
:::::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::
:::::::::::::::::,:::::::,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,
:::::::::::::::::::::::::,,::::::::,,,,,,,,,,,,,,,,::,,,:::,,,,,,,:,,,
:::,,,,:::::::::::::::::::::::::::,,,,,,,:::,,,:::::::::::::::::::::::

######################SSSSSSSSSSSSSSSSSS#####SSSSSSSSSSSSSSSSSSS###SSS
##############SSS#####SS##SSSS##SSSSSSS###SSSSSSSSSSSSSSSSSSSSSS#SSSSS
############SSSS######SSSSSSSSSSSSSSSSSS##SSSSSSSSSSSSSSSSSSSSSS#SSSSS
#####S#####SSSS#S###S#SSSSSSSSS###########SSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####SS####SS##SSSSS##SSSSSSS#S%*+++++*?S##SSSSSSSSSSSSSSSSSSSSSSSSSSS
####SS#######SSSSSSSSSSSSSSS#?;,,,.....,,+%#SSSSSSSSSSSSSSSSSSSSSSSSSS
######S####SSSSSSSSSSSSSSSS#%:::,,,,,,,,,,:?#SSSSSSSSSSSSSSSSSSSSSSSSS
#####S#%?#SSSSSSSSSSSSSSSSS#*:::,,,,.,,,,,,:S#SSSSSSSSSSSSSSSSSSSSSSSS
#######?+S#SSSSSSSSSSSSSSSS#*::::,,,,,.,,,,:%#SSSSSSSSSSSSSSSSSSSSSSSS
#####S#?;?#SSSSSSSSSSSSSSSS#?:::::;+++:,,:::%#SSSSSSSSSSSSSSSSSSSSSSSS
#####S#%;*S#SSSSSSSSSSSSSSS#%;;;+*++++++;::;SSSSSSSSSSSSSSSSSSSSSSSSSS
#####S#%++?S?%SSSSSSSSSSSSSSS+;**???**?**;:%#SSSSSSSSSSSSSSSSSSSSSSSSS
##SS#S#S++**?SSSSSSSSSSSSSSS#%***???+*%?*+*#SSSSSSSSSSSSSSSSSSSSSSSSSS
##SS#S#S*+*?S#SSSSSSSSSSSSSSSS??*+**+*+++?SSSSSSSSSSSSSSSSSSSSSSSSSSSS
######SS***%#SSSSSSSSSSSSSSSSSS%*********SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#######S**?SSSSSSSSSSSSSSSSSSSSS????****%##SSSSSSSSSSSSSSSSSSSSSSSSSSS
##S#SS#S**?SSSSSSSSSSSSSS#######%******+?%%#SSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSS#%**?%SSSSSSSSSS##S%%?%??*+***?*+++?;?%SSSSS##SSSSSSSSSSSSSSSSSS
#######%**?%SSSSSSS##S%*+;++++;;+*+**+++++::;;;+;+*%#SSSSSSSSSSSSSSSSS
#####S#%***?SSSS#SS%*;;;;++++++++++++++++;:;;:;;;::,%#SSSSSSSSSSSSSSSS
#######%***?%SSS%?*+;+;;;++++;;++;+;;++++,;;;;+;;;:,;SSSSSSSSSSSSSSSSS
#######S****???****+++;;;++++;;;;;+;++;++,:::;;:++::,?#SSSSSSSSSSSSSSS
#######S*****+*********++++;++;;::;;;;+;;,:;:;;;;;:::;%SSSSSSSSSSSSSSS
#######S?********?*??%SS%*++;;;+++;;::;+;:;:;;::;+;;::+SSSSSSSSSSSSSSS
###SS###S%%%%%%%%%SSSSS#S*++;;+++++*++;;+;;;;:;;+?++++*SSSSSSSSSSSSSSS
S##SS#SS####SSSSSSSSSSSSS*++++;++**+++++++++;;;++%*++++%#SSSSSSSSSSSSS
#S##SSSSSSSSSSSSSSSSSSSSS?++++;;+*******++;;;+;;*S?*+++*SSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSS#%++++;+;+++*******++++;*S%**+++%#SSSSSSSSSSSS
##SSSSSSSSSSSSSSSSSSSSSSSS*+++++;:;;;+++***???****?****+?SSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSS#S*+++;;::;;;;;;++*??????********SSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSS#?;;;;;;;;;;;;;;;;+***???????****%#SSSSSSSSSSS
##SSSSSSSSSSSSSSSSSSSSSSS;;;;;;;;;;;;;;;;;;++**?S%%????**?#SSSSSSSSSSS
##SSSSSSSSSSSSSSSSSSSSSS*;;;;;;;;;::::;;;::;;+**S#SSS%??%SSSSSSSSSSSSS
###SSSSSSSSSSSSSSSSSSSSS+;;;;;;;;;;::::;;;::;;++%#SSSSSSSSSSSSSSSSSSSS
###SS###SSSSSSSSSSSSSS#%;;;;;;;:;;;;:::::;:::;;+*SSSSSSSSSSSSSSSSSSSSS
##SSSSS#SSSSSSSSSSSSSS#?;;;;;;;;;;;;;;;:::;::;;;+S#S#SSSS####SSSSSSSSS
#########SSSSSSSSSS###%;;;;;;;;;:;;;;;;;;;;;;;;;;***?***+*?%SSS#####SS
SSSSS%%??**********??*;;;;;;;;;;;::::::::;;;+;::::::::::::::;;+??%?*+;
***+++++++++++++++++;:::::::;;;;;;;;;::;:::;:,,,::::::,,,,,::,::::::::
;;;++++++++++++;;::::::,,,,,::;;;;;;::,:::::,,:::::,,,:::,,,,,,,::::::
;;;;;++++++++;:::,,,,,,,,,,,,,,:::::::::::::,::::,,,:::,,,,,,:::::::,,
;;;;;;;+++;;:::::::,,,,,,,,,,,,,,,,,:::::::::::,,::::,,:::::,:::::::,,
:::::;;;;;:::,,::::,,:,::,,,,,,,,,,,,,,,,,,,,,::::,:::;;:::::;;;::::::
;;;;;;;;;;::::::::;::::,,,,,,,,,,,,,,,,,,,,::::::::;;;:::::::;+;::::::
:;;;;;;;;;;;:::::,::;;;;:::::,,,,,,,,,,,,:::::;;;;;;::::::::::;;;;;:::
;;;;;;;;;;;;;:::::::,::;;;;;;;;::::::::;;;;;;;;;;::::::::::::,::;;;:::
;;;;;+++;;;;;;;;:::,,,,,::;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::;;;;
;;;;;;;++++*+;;;;;;:::,,,,,,::::::;;;:::::::::::::,::,::,,,,,,,:;;;:::
;;;;;;;;+++++;;;;+;;;;;;;::::::::,,:::::,,,,,,,,,,,,,,,,,,,,,,,:;;;;::
;;;;;;;;;;;++::;;;;;;;;;;;;;;;:::::,,,::,,,,,,,,,,,,,,,,,,,,,,,,::;:::
::::::::::::;:::::::::::::::::::::::,,:::,,,,,,,,::::;;;:::;;:::::,:::
;;::::::::::::;;;;;;:;;::;;:::::;+;::;;;;:::;::::::,,,:::;:;;;::::::::
::;::::::::::::::::::::::::,,,,,,::,,::::,,,:::,,,,,,,,,,:::::::::::::
::::::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::

(Take vitamin C to prepare for this meditation.)

1. Sit in Easy Pose. Left hand on Heart Center (fingers pointing to the right); right hand begins behind the ear with the palm facing the space behind the ear. Eyes are closed. Meditate on the tip of the nose through closed eyes. Inhale deep, exhale deep 3 times. Right hand comes powerfully toward the face, as if you were going to slap yourself, and just as you approach the cheek, divert the direction of the hand so that it just misses the cheek and ends up palm facing forward. 6 minutes.

##################################################SSS##S##############
#################################################SSSS##S###SS#########
#####################################SSSS#######SSSS##S##SSSS#########
####################################SSSS####S#SSSSSSSS###SSSSSS######S
##########################S#SSS#############S###SSSSSS#SSSSSSSS####SS#
#################SSS#######SS##S%??***?%S####SSSSSSSS#SSSSS#SSS###SS#S
#########################SSS#S*:,,,....,:+%##SSSSSSSSSSSS##SSSS##SSSSS
################SSSSSS###SSS#*:::,,,,,.,,,:?#SSSSSSSSSSSSSSSSS###SSSSS
#######S#########S#S#####SSSS;:::,,,,,,,,,,:?#SSSSSSSSSSSSSSSS##SSSSSS
#######SS#####S##SSSSS#SSSS#S;:::,,,,.,,,,::*#SSSSSSSSSSSSSSSS#SSSSSSS
##############SSSSSSSSS#SSSSS+:::::;;:,,,:::%#SSSSSSSSSSSSSSSSSSSSSSSS
########S####SSSSS####SS##SS#*;;;+*+*++:,::;S#SSSSSSSSSSSSSSSSSSSSSSSS
########S####SSSSS#SSS##SSSS#%;*?*******+:;?#SSSSSSSSSSSSSSSSSSSSSSSSS
########SS###SSSSSSSS#S%S##S#S*?*?%?*%%?*;*#SSSSSSSSSSSSSSSSSSSSSSSSSS
########SS###SSSSSSS#S**??S#S#%?****+**+*?SSSSSSSSSSSSSSSSSSSSSSSSSSSS
#########SS##SSSSSSS#??%%?*S#S#%**??*?**?SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#############SSSSSS#%??%%%?*SS#S?????*?*%#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
#######S###SSS#SSSSS?%%%?%?*?#%%%???****?%S#SSSSSSSSSSSSSSSSSSSSSSSSSS
#######SS####S#SSSS#??%???**?%**+**??**+*?+%SSSS###SSSSSS##SSSSSSSSSSS
############SSSSSSS#?**?????%??*;+***++++*:;;;+++?S#SSSSSSSSSSSSSSSSSS
###########SSSSSSSS#%?????*****+++++++++++:;;:;;:::%#SSSSSSSSSSSSSSSSS
##############SSSSSSS????***??*+;;;+;++;*;:+;;+;;:,;SSSSSSSSSSSSSSSSSS
#############SSSSSSSSS????????**;;:;+++;*;:::;+;+;:,*#SSSSSSSSSSSSSSSS
#############SSSSSSSSSS??????**++;;;;;;++;:;:;;;;;::;?SSSSSSSSSSSSSSSS
#############SSSSSSSSSSSS%?%??***??*+;;:++;;:;::;*;;:+SSSSSSSSSSSSSSSS
##########SSSSSSSSSSSSSS#%*???**??????*+++++;;:++?+++*SSSSSSSSSSSSSSSS
##########SSSSSSSSSSSSSS#%**+***+?????****+++;;;*%*+++?#SSSSSSSSSSSSSS
#######SSSSSSSSSSSSSSSSSSS**++++;+*???????**+++;*S?*++*S#SSSSSSSSSSSSS
###S#SSSSSSSSSSSSSSSSSSSSS?*++++;+;;+*??????*****%?**++?#SSSSSSSSSSSSS
######SS#SSSSSSSSSSSSSSSS#%**+*++;::;;++**???????*******SSSSSSSSSSSSSS
######SSS#SSSSSSSSSSSSSSS#?++++;;;:::;;;+++**???????****%#SSSSSSSSSSSS
######SSSS###SSSSSSSSSSSSS+;;;;;;;;:::::;;;;;**?%??????*?SSSSSSSSSSSSS
########SS#SSSSSSSSSSSSS#?;;;;;;;;;::::::::::+**SSS%%???%SSSSSSSSSSSSS
##########S#S#SSSSSSSSSSS*;;;;;;;;;;::::::::::;+%###SSSS#SSSSSSSSSSSSS
############SS#SSSSSSSSSS+;;;;;;:;;;;::::::::::;*SSSSSSSSSSSSSSSSSSSSS
############S##SSSSSSSS#S+;;;;;::::::::::::::::::%##SSSS#SSSSSSSSSSSSS
#####################S##?;;;;;;;;;;;;;;;;;;::::;:*SSSSSSSS####SSSSSS##
%SS###SSSS%%%%%?%%%%%SS+;;;;;;;;;;::::::;;+++;;;:;++++++;+*?%%S####SS%
++*???**++++++++++++++;::::;;;;;;;;;;::;;:::;;:,,::::::::::::;;**?*+;:
++;;++++++++++++++;;:::::,,,:::;;;;;;;:::::::,,,::::,,,,,,,,,,,:::::::
;;;;;;;++++++++;:::,,,,,,,,,,,,:::::::::::::,,,::,,,,,:,,,,,,,,,:::,,:
;;;;;;;;;;++;;:::::,,,,,,,,,,,,,,,,,::::::::::::,,,,:,,,,,,,,:,,::::,,
::;::;:;;;;;::,,,:::,,,,,,,,,,,,,,,:::::::,,,,,,,,,,,,::;;::::::::::,,
:;;;;;;;;;;;:::::::::::,,,,,,,,,,,,,:::::::,,,,,,::::;;::::::;;;::::::
:::;;;;;;;;;;:::::,,:;;;:::::,,,,,,,::::::::::::;;;;;::::::::;;::;::::
:;;;;;;;;;;;;;::::::,,::;;;;;;;::::::::::;;;;;;;;;::::::::::,:;;;;::::
;+++++++++;;;;;;;;:,,,,,,::;;;;;;;;;;;;;;;;;;;::::::::::,::,,,::;;;;::
;;;++;;;;;+++*;;;;;;:::,,,,,,::::::;;;:::::::::::,,,,,,,,,,,,,:::;::::
:;;;;;;;;;+++++;;;;+;;;;;;:::::::,,,,:::,,,,,,,,,,,,,,,,,,,,,,,;;;;:::
;;::::;:::;;;;;:::::::::;;;;;:::::,,,,,::,,,,,,,,,,,,,,,,,,,,,,:::::,:
;::::::::::::::;;:::::::::::::::::::,:::::::::,,,::::;;::::::::::,,:,:
:::::::::::::::::::::::::::::::::;;::;;:::::;:::::,,,,:::::;;::::,,:,,
:::::::::::::::::::,,:,::::,,,,,,,,,,,,,,,,,,::,,,,,,,,,,:,,,,,:::::,,
,,,,:::::::,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::
:,,,::,,,,,,,:::,,:::::,:,,,,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::,,,,,,,,,,,,,,::::::::::::::::::::,,,,,,,,,,,,::::::::::::::,,,,,,:,

2. Eyes are focused at the nose. Gather the hands together in front of the chest, as if cupping water, and then bring the hands up to the throat and extend the arms, as though pouring the water from the tips of your fingers. 15 minutes.

Fill up all your anger, attachments, and resentment in your hands, your garbage, anything that is bothering you, fill it up and then let it go. Pull out all the pain of the subconscious, and fill the hands with it and then offer it to the space. From day 1 to the 11th year, all the pains of your childhood, day-by-day, month-by-month, year-byyear, bring it up and give it to the space.

#########SSS##SS####SSSS#SSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSS##SSS
##SS####SSSSSS#SS###SSSSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSS##SSS
###SSS###SSSSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###SSS###SSSSSSSSSSSSSSSSSSSSSS#######SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSS##SSSSSSSSSSSS#SSSSSSSS#S%???**?%S##SSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSS###SSS#SSSSSSSSSSSSSSSS*:,,,....,:+%#SSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSS##SSSSSSSSSSSSSSSSSSSS;,,,,,,,,....,*SSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSSSSSSSSSSS*:::,,,,,,,,,,,,?SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSS#SSSSSSSSSSSSSSSSSSSS+:::,,,,...,,,,,:SSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSSSSSSSSSSS*:::,,::;:,,,,,,:SSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSSSSSSSSSSS?::::;+;;;;;:,:,;SSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSS;:;*+++++;;+:::*SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSS#*;**???+*??*+:+SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSS%**++**++*+;++%SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS%*+++**++;++%SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%*****+*++?SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?******+*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%?****++++*SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS?***+++;;+++**++*+;****+++*SSSSSSSSSSSSSSSSSSSS
#S#SSSSSSSSSSSSSSSSSSS+:;;+++*+++*++++*+*+*;;+::,,+SSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSS%:::;++;******++*****;:;;;:,,,%SSSSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSSSS#*:::;;;;+**?********+;;;;::,,,?#SSSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSSSSS+:::;;;;;+???****??*+;:;;;::::;%SSSSSSSSSSSSSSSSS
###SSSSSSSSSSSSSSSSS*+;;;;;;++**???++*?***+;;;;+;;;;?SSSSSSSSSSSSSSSSS
SS#SSSSSSSSSSSSSSSSS?+++;++;++****+;;;+****++++*+;;;?SSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSS?++++**+**+++;:;;:;+**+++++*++;;*SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS*+++***+*+++++;:;;;;+**+++++++;;+SSSSSSSSSSSSSSSSS
S#SSSSSSSSSSSSSSSSSS*********++***+;;;;;;;****+++++++%SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS***************+;;;+;;;+****+++++?SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS%***********?**+;;;;;+++******++++*SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS%********??***+;;;;;;;;+*?*****++;?SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS*++++******+;;;;;;;;;;++++;+*+++*SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS?**++***++;;;;;;;;;;;;++;:;S%?%SSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSS%;;**++;;;;;;;;;;;:;;;:::?#SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS*;;+++;;:::::::::::;:::::+SSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSS%;:;;;;;;;:::::::::;::::::;SSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSS?;;;::::::;;::::::::,:::,::?#SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSS#SSSSSSSSS#*:;;;:::::::::;;;::::,,,,,:*SSSSSSSSSSSSSSSSSSSS
######SSSSSS%SSSSSSSS%;:::;;;::::::::;::;;;:::::,:;;;+;;;;++*?%SSSSSSS
SS%??**++++++++++++**;::::;::::::::::::::::::::,,,,::::,::,,,,::+***+;
++;;;;;;;;;;;;;;;;;:::::::::::;:;;;;::::::::::,,::::,,,,,,,,,,,,,,,,,,
;;;;;;;;;;;;;;;;:::::::,,,,,,,:::::::::::::::,,:,,,,,,,,,,,,,,,,,,,,,,
;;;;;;;;;;;;;;:::,,,,,,,,,,,,,,,,,:::::::,:,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::;;;;;;;:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,::::::,,,
:::::;;:::::,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::,;;;::::,
:::::;;:::::,,,:,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::,::::::::
::::;;;:::::::,,,,,,:::::,,,,,,,,,,,,,,,,,,,,,,,,,:::::,,,,,,,,:::;:::
:;;;;;;::::;::::,,,,,,:::::::,,,,,,,,,,,,,,,,,:::::::,,,,,,,,,,,::::::
;;;;;;;;;;;;::::::,,,,,,,::::::::::,,,,,,,::::::::,,,,,,,,,,,,,,,::::,
::::;;:;;;+++;;;;;::::,,,,,,,::::::;;;;:::::::,,,,,,,,,,,,,,,,,,,:::::
::::;;;;;;;;;:::;;;;;;;;;::::::::,,::,:::,,,,,,,,,,,,,,,,,,,,,,,,,:::,
::::::::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,::::::,,:::,,,,,,,
::::::::::::::::::::::::::::::::::;:,::::::::::,,::,,,,::::::;::::,,,,
:::::::::::::::::::::,,:,::,,,,,,,::,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,:::,,::::,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,

####SSSS##SSSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSS##S
#####SSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#SS
####SSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###SSSSS#SSSSSSSSSSSSSSSSSSSSSSSS#######SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
S###SSSS#SSSSSSSSSSSSSSSSSSSSSS%?***++*?%S#SSSSSSSSSSSSSSSSSSSSSSSSSSS
###SSSS##SSSSSSSSSSSSSSSSSSSSS+:,,,,....,;?SSSSSSSSSSSSSSSSSSSSSSSSSSS
####SSSSSSSSSSSSSSSSSSSSSSSSS+:::,,,,,,,,,,+SSSSSSSSSSSSSSSSSSSSSSSSSS
S##SSSSSSSSSSSSSSSSSSSSSSSSS?::::,,,,,,,,,,,*SSSSSSSSSSSSSSSSSSSSSSSSS
S##SSSSSSSSSSSSSSSSSSSSSSSSS?:::::,,,,.,,,,,;SSSSSSSSSSSSSSSSSSSSSSSSS
SS##SSSSSSSSSSSSSSSSSSSSSSSS?::::::;;;:,,,::;SSSSSSSSSSSSSSSSSSSSSSSSS
SS#SSSSSSSSSSSSSSSSSSSSSSSSS%;;:;++++++;:,::;SSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS+;+***++++++;::?SSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS?+**?%%**%%?+:*SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?*++**++*+++*SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?*******++*SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS*********%SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?*******?#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%******++*?SSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSSSSSSSSS%%?*+++?+****++*++?%%%SSSSSSSSSSSSSSSSSSSSSSS
S#SSSSSSSSSSSSSSSSSSSS%*+;++;;;;*++++++++::;:;;;;+?SSSSSSSSSSSSSSSSSSS
###SSSSSSSSSSSSSSSSSS?::;;+++++;++++++;++::;:;+;::,;SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS;::;+;++;++;;;;;+;+::;;+;;;;:,,%SSSSSSSSSSSSSSSSS
###SSSSSSSSSSSSSSSSS*:;::+++;:;;;;;;;;;+::;;;+;++,,,*#SSSSSSSSSSSSSSSS
SS##SSSSSSSSSSSSSSS%;;;;;++;;;;;:;;;;;;+:::::;++:,,,;SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS*;+;;++;;;;++:++;;;;+:;+;;;:;;::::*SSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSSS?*++;**++;;+*****;+****;:;::++;;;+?SSSSSSSSSSSSSSSS
S#SSSSSSSSSSSSSSSSS*++++??*+;;******+*****;;;;;*++;;;?SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS%**+**?*++++**??********+;+++?*++++?SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS?****?%*+*****???*???**?*+++;??*+++*SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS?****??*************??????*++??**++*SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS%*********??****++++++**????**+++**++SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS%*?????????***;;:::;;;++**???*****+**%SSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS*****????**+;;::::::;;;++**?????****SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS%?*?%%%??*+;;;;;;;::::::++****?***+?SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS?**+;;;;:::::::::::;+++*+SS??%SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS*++;;;;;;:::,,,,,::::;;+;:?SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS%++;;;;;;;;;;;::,:::::;;;;:*#SSSSSSSSSSSSSSSSSSSS
#####SSSSSSSSSSSSSSSSS+;;;;;;::::;;;;;::::::::::;%%SSSSSSSSSSSSSSSSSSS
%%%??******++*****??%*;;;;;:::::::::::;;;;;;;::::;;;+;;;;+*?%SSSSSSSS%
++++;++;;;;;++++++;;:::::::;::;;;;;;::::::::::,::::::::::::::;+*???*;;
;;;;;;;+;++++++;;::::::::,,:::;;;;;::,,:::::,,::::,,,,,,,,,,,,,,::,,:,
;;;;;;;+;;;;;;::,,,,,,,,,,,,,,,:::::::::::::,,:,,,,,,,,,,,,:,,,,,:,,,,
;;;;;;;;;;;::,,,,,,,,,,,,,,,,,,,,,:::,,:::::,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::;;;;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,::,,,:,,,,
:::;;;;;::::,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::,:::::,:,,,
::;:;;;;;:::,,::,::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::,:+;:::::::
;;;;;;;:::::::,,:,,:::::,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::,::,::::;::::
;;;;;;;;;;;;:::,,,,,,::;:::,,,,,,,,,,,,,,,,,,,::::::::,,,,,,,,::;;::::
;;;;;;;;;++;:;;::,,,,,,:::;;;:::,,,,,,,,,,:::::::::,,,,,,,,,,,::::::::
;;;;;;;;;+++;;;;;;;::,,,,,:::::;;;;;;::::::::::,,,,,,,,,,,,,,,,::::::,
:::;;;;;;;;;::;;;;;;;;;;;:::::::::::::::::,,,,,,,,,,,,,,,,,,,,,:;:::::
::::::::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,,,
::::::::::::::;::::::::::::::::::::,::::,,,,,,,,,::::::::::;::::,,,,,,
::::::::::::::::::::,:::::,,,,,,:;:,:::::::::::::,,,,,,,:::::::,,,,,,,
:::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.,,,,,,,,,,,,,,,,
,:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,::::::::::,,,:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,

The Teachings of Yogi Bhajan ©2008

Page 258

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for a Renewed Self Concept p.2

###SS####S#SSS#SSSS#SSSSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSS#SSSS
###SS####SSSSSSSS#SSSSSSSSSSSSSSSSSSSSSS##SSSSSSSSSSSSSSSSSSSSSS##SSSS
###SSS###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSS###SSSSSSSSSSSSS##########SSSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSS##SSSSSSSSSSSS#S%?++++;+?S##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSS#SSSSSSSSSSSS#%;,........,;?S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSS#?:,,,,,,,,,....:?#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS;,,,,,,,,,,,.,,,,?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
S#SSSSSSSSSSSSSSS#%:::::,,,,,,,:;;;;;+SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSS#SSSSSSSSS#%;::::::,,,,:;;;;;;;*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SS#SSSSSSSSSSSSSSSS+;::::::::;+;+;+;;;;%#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS#%+;;;::;*+*+;+;;;;;;*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS#%++;:;***++++*+++;;;%SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS#S?*+****++***++++;+SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS#SS%?***?***++++;+SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS#%**????**++;+;;SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS##??****??*++;;*+:*SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS###S%?;;*****??+;;;+*;:*SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS#S%*+;;;::;+**???*+;;;*+;;+SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS*:,,,,:;;;:;**???*++;;+?;;;+%#SSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSS#+:::,,,,,;++*++??**+++;;**;;;;?SSSSSSSSSSSSSSSSSSSSSSSS
#S#SSSSSSSSSSSS+;;:::;:::;+**+;?***++;;+?+;;;;?S#SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSS#?;;;;;;;;;;;++*++?**+++;+??+;;;;*SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS+;++***+++;;;+*+??*+++;;*?*++;;;*SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS*;+*?***++++++++***++++;+%?+++;;;?SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS%;;+********+++++****+;;+%%*++;;;;SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS+;;+***************++;;;%%?*+;;;*SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS+;;+**+***?????????***+;?SS%???%SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS#*:;++++*;+****?********+SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS#%;;+++++;+++++*+++++++;+SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS;;++++*++++++;;++++;;:*SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS+;;;;;;;;;;;;;;;;;;:::?#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS+::;;;;;;;;;;;;;::::::*#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS+::::::::;;::::::::::::*#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSS#?;:::::::::::::::::::,::+#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSS#%;;:::::::::::::::::::,::*#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSS%;;:::::::::::::::::::,::,*#SSS##S###############SSSSSSS
SSSSS####SSSSS+;;;;;;::,,,,:::::::,,:::::+%SS%%S%%???***+++++*?SSSSSSS
#SSSS%%????*??+;;;:::;;:::,,,,,,,,,::::;:::;:::::::,,,,,,,,,,,,;S#SSS%
?*+++;;;;;;;;;;;::::::::;;::::::::::::;+,,:::,::,:::,,,,,,,,,,,,;*+;;:
;;+;;+;;;;;;+;+;:::::::::,:::::;;;::::+;,,,::,:::,,,,,,,,,,,,,,,,,,,,:
;;;;;;++;++++;;;;:,,:,::,,:::;;;;:::,;+:,,,:::,::,,,,,,,,,:::,,:::::,,
;;;;++++;;;;;;;;;;::,,,,,,,,,,::::,,:+;;:,,:::,,::,,,,,,,,::::::::::::
;;;;;;+;;;;;;;;;;;;::::,,,,,,,,,,,,::::::,,,::,,:;,,:,,,,,,:::::::::::
;;;;++;;;;;;;;;;;;:::::::,,,,,,,,,,,,,,:::,,,::,,;::;::::,,,::::::::::
;;;;;;;;;;+;;;;;;;:::::,,,,,,,,::::,,,::::,,,,:,:;;:+;::::::::::::::,,
::::;;;;;;;;;;;;;::::::,,,,:::,,,::::::::::,,,::;+;:+*+;;++;;::::::,,,
::::;;;;;;;;;;;;;;:::::::::::::,:,,,::;;:::::::::;:::;:+;;;;:,,,,::,,,
:::::;;:;;;;;;;;;;;;;:;;;:::::::,:,:,,,:::;;;;;;;;:,,,,,,:,,,,,,,,,,,,
::::::;;;;;;;;;+;;;;;;;;:::::::;:,:::::,,,,,::::,,,,,::,,,,,,,,,,,,,,,
:::::::;;:;;;;;;++;;;;;;;;;;:;;++::,,,,,,,,,,,,,,,,,::::,,,,,,,,,,::::
::::;;;;;:;;;;;;;;+;;;;++++;;;:+*;,,,,,,,,::,,,,,,,,,,,,,,,,,:,,,,,,::
::::;;;;;;;;;;;;;;++++??*??????*??+,,,,,,,,,,,,,,,,::,,,,,,:,,,,,,,,,,
:::::;;;;;;;;;;;;;;;;+*******+++*?*;,,:;;,,,,,,,::::,,,,::::,,,,,,,,,:
::::::::::::::::::::::::::;::::::::;::;;;;:,,,,,,,,,,,,,,,,:::::::::::
::::::::::::::::::::::,:::::,,,,,,,,,,,:::::::,,,,,,,,,,,,,:::::::::::
,::::::::::,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,:::

######################################################################
#################################################SSSS#################
######################################S######SSSSSS####SS#############
######################################S########SS#S###SSSSSSS####S#S##
###############S%?????%S##########SSSS#####SSSSSSSSSSSSSSSSSS########S
#############S+:,,.,.,,:+?S#####SS####SS##S###SSSS#SSS##SSSSS###SSS#SS
############%:,,,,,,,,,,.,,;%##SS###SSS####SSSSSSSSSSSSSSSSS####S##SSS
###########S;,,,,,,,,,,,,,,.,+S#SS##SSSS?%SSSSSSSSSSSSSSSSSSS##SS#SSSS
###########S::::,,,,,,,,,,,,,.;%#SSSSS#*;++%#SSSSSSSSSSSSSSSSSSSSSSSSS
##########S+::::::,,,,,,,,,,,;+*S#SSSS#*;;;+SSSSSSSSSSSSSSSSSSSSSSSSSS
##########%;;;;:::::::,:,:,:+++*?SSSSS#?;+++?#SSSSSSSSSSSSSSSSSSSSSSSS
##########S*;;;;;::::::::;+++*?%?S#SS##?;+;++%SSSSSSSSSSSSSSSSSSSSSSSS
###########S*+;;;;;;:::;++++*?%??S#?*?#*+++++*SSSSSSSSSSSSSSSSSSSSSSSS
######S#####S%++++;;:;+?***++*?***S#%+*+****+*SSSSSSSSSSSSSSSSSSSSSSSS
########S#####S%?*+;+********??%%SSSS%+**?**+*SSSSSSSSSSSSSSSSSSSSSSSS
#######SS########S%?S???****??%%%SSSSSS??***+*SSSSSSSSSSSSSSSSSSSSSSSS
#######SSSS#S#SS####%***????????SSSSSSSS?***++%#SSSSSSSSSSSSSSSSSSSSSS
#########SSSSSSS###S?*****????%%SSSSSSS#S*++++*#SSSSSSSSSSSSSSSSSSSSSS
#######SSSS#SSSSS##%;;+****?%SS##SSSSSSS#?*++++SSSSSSSSSSSSSSSSSSSSSSS
#####SSSS####SSS#S*;:;:;*???%%%%%S##SSSS#%*++++%#SSSS#SSSSSSSSSSSSSSSS
###########S#SS#S+,,,::::;?%?*?**+*%##SS#%*++++*#SSS#SSSSSSSSSSSSSSSSS
#######SSSSSS#S?;:,,,,,,,:**????*+;;*S#S#?**++++%#S#SSSSSSSSSSSSSSSSSS
#######SSS#S#S*:::::::,,,,:;+*?*+;++;+?SS*****++?#SSSSSSSSSSSSSSSSSSSS
#########S#S#S;;;;;;;;:::;;::;+*****+++*?******+*SSSSSSSSSSSSSSSSSSSSS
########S#SSSS+;;;;;+;;;;:;;++;;++*?*************SSSSSSSSSSSSSSSSSSSSS
########S#SSSS+;;;+;+*+;+***++++++++************+S#SSSSSSSSSSSSSSSSSSS
#######SSSSSSS+;++++****??****+*+++++++*?*******+%#SSSSSSSSSSSSSSSSSSS
####S###SSSSS#*;;;;;++*??************+++**?**+**+%#SSSSSSSSSSSSSSSSSSS
##S#####SSSSS#?;;;;;;;+**??????**??????????***??%SSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSSSS#S;;;;;;;****+?*?????????%%%%%%%SSS#SSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSSSSS#+:;;;;+***++*+;++*??**?SSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSSSSS#?;;;;;;+++++++;+++*+*+*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSS#%;;;;;;*++++*+;;;;;;+;+SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
####SSSSSSSSSSSS+;;;;;+;;;;;;;;;;;;;:;SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###SSSSSSSSSSSS#?;;;;:::::;;;;;:::::::%#SSSSSSSSSSSSSS#####SSSSSSSSSSS
###SSSSSSSSSSSSS+;;;;:::::::::::::::::?#SSSSSSS#####SS%%??%S#SSSSSSSSS
###SSSSSSSSSSS#*;;;;::::::::::::::::::*#SS####SS%?*+;::,,,,;%##SSSSSSS
###SSSSSSSSSSS#+:::;::::::,,,:::::::::+SS%%%?*+;:::,,,,,,,,,:%SSS####S
####SS####SSSS%;::;;::::::::,:::::::::;++++;::::,,::,,,,,,,,,::;+*??+;
?%SSSS%%?*+++;;;;;;;:::;;;;:::::::::::++;;;;:,,::::,,,,,,,,:,:::::::,:
;;+*+++;;;;;;:;;;;;::;;;:::;;:::::::::;*+:,,::::::::,,,,,,,,:::::;::::
;;;;;;;+;;;;;;;;;;::::,,,:::::::,,:;;::;++:,,,::::,,;:,,,,,:;;::;:::::
++;;;;;;+++++++;;;;:,::,,,,,::,,::;:::::+;;;::,,:::,,;:::::;;;::;:::::
++++++++++++++;;;;+;:::::::,::::,,,:::,:::::::::,,::,:;:;:::;;:;::,,,,
+;+;;;;;+++++;;;;+;::;;;:::,,,,,,,,,,,,,,,,,,::::,,,,:;:;:;:::::,,,,,,
+++;;+;++++++;;;;;::;+;;;;;;;;;:::::::,::,,,,,::::,,,:;::::,,,,,,,,,,:
;;;+;++;;;;;;;;;;:;;;;;;;;;:::::::::::::::,,,,,,:::::,,,,:,,,,:,,,,,:,
;;;;;;;;;;;;;;;;;;;;;:::;;:;;::::::::::::::,,,,,:;;:::,,,::,::,,,,,,,,
;;;;;;;;;;;;;;+;;::;;;;;;;;;;;;;;;;::::::::::,,,,::;:::::::::,,,,,,,,,
;;;;;;;;;;;;++*;;:;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::;;:::::,,,,:
::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;:::::;;:::::::,,:
:::::::::::::::;;;;+;;;;;;;;;;;+++++++++++++++;;;;;;++:::;;:::::::,,,:
::::::::::::::::::;;;;;;;;++++++++++++++++++;;++++++**;;;;:::::::,,,,:
;;::::::::::::::::;;;;;;;;++++++++++++++++**+++*?????*+;;;::::::::::::
;;;::::::::::::::::::::::;;;;;;;;;;++***+++++**??%?**+++;::,,,,:::::::
;;:;;;;:::::::::::::::::::::;;;;;;;;;;;;+;;;+++++++;::;::,,,,,,:::::::
:::::::::::::::::::::::::::::::::::::;;::;::::::::::::,,,,,,,,::::::::

3. Bring your hands in front of your face and look at the lines of your hand. Study your own hand. 5 minutes.

4. Cover the face and eyes with the hands. Try to see into infinity through your closed eyes. 15 minutes.

5. Hands cross at the Heart Center, right hand over the left. Inhale deep and hold. Exhale. 3 times. Chant: HAR HARE HARI WAHE GURU. Create a Systematic Sound. Pause between each syllable of the mantra. Done in a monotone without music. Addresses the tattvas and the aura. 5 minutes. Then, whisper strongly for 30 seconds.

####################S###SS#SSSSSSSSS###SS#SSSSSSSS#S#SSSSSSSS##S##SSSS
###################SSSSSSSSSSSSSSS#####S##SSSSSSS##SSSSSSSSSS##SSSSSSS
############S#######SSSSSSS####SSS#####SSSSSSSSSSSSSSSSSSSSSS#SSSSSSSS
#########SS#S#######SSSSS#S%*+;:::;+?S##SSSSSSSSSSSSSSSSSSSS##SSSSSSSS
##S######SS#S##SS###SSSS#%;:,,,,,,..,:*S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#S####SSSSS#SS#SSSS##SSSS;:::,,,,,,,,,,+SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SS###SSSS#SS#SSSS##SS#%;::::,,,..,,,,,?#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SS###SSSSSSSSSSS##SSS#%;:::::;;;:,,,::+#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SS###SSSSSSSSSSSSS#SS#S;;:;++++++;:,::*#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SS###SSSSSSSSSSSSS#SSSS*;;***++++++;::?#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSS##SSSSSSSSSSSSSS#SS#%+*??%%**%%?*:+#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSS##SSSSSSSSSSSSSS#SSSS??*+***+**++*S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSS##SSSSSSSSSSSS##SSS#S??***?***+*%#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSS##SSSSSSSSSSSS#SSSSSSS???****?*?#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
####SS##SSSSSSSSSSSSSSSSSSSSS???*****S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SS#S##SSSSSSSSSSSSSSSSSSSSS????****SS#SSSSSSSSSSSS#S#SSSSSSSSSSSSSSS
##S####SSSSSSSSSSSSSSSSS###S??***?*++**%SS#####SSSS##SSSSSSSSSSSSSSSSS
########S#SSSSSSSSSS#SSS%??+******+++*;:+;+**?%S#SS##SSSSSSSSSSSSSSSSS
##########SSSSSSSS#S%***+;+;++++++++++;;;;;;;:::?#SSSSSSSSSSSSSSSSSSSS
#########SSSSSSSS#S+;;+++;;++;++;;+++;:;;;;;;;:,:S#SSSSSSSSSSSSSSSSSSS
#######SSSSSSSSSS#*;:+++++;;+;;+;+;;++,:::;;;;:,,+#SSSSSSSSSSSSSSSSSSS
#######SSSSSSSSS#S;;:;+++++;;::;;;;;;;,:;:;;:;;,::?SSSSSSSSSSSSSSSSSSS
#######SSSSSSSSSS*;;;;++;+;;::;+;:::;;::::;::++;;:;%#SSSSSSSSSSSSSSSSS
#####SSSSSSSSSSS%*+++**++;:;+;+*+;;++++++;::;+*+;;+S#SSSSSSSSSSSSSSSSS
#####SSSSSSSSSSSS**+**?+++;+*++++++++++*++;;;+%*+++?#SSSSSSSSSSSSSSSSS
#####SSSSSSSSSSS%****?%*+++**+++++++***++;;+;+??*+++SSSSSSSSSSSSSSSSSS
######SSSSSSSSSS?***?%?*+++++++*********++++++?%*+++?#SSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSS?**?%S%***********?????**++****??*++*SSSSSSSSSSSSSSSSS
SSS##SSSSSSSSS#S?*??%%?????*****++++++++*?**********+?#SSSSSSSSSSSSSSS
SSS##SSSSSSSSS#%????????????*+;:::::;;;;;+*?????*****?SSSSSSSSSSSSSSSS
#SS##SS###SSSSS???????????*+;;;:::::::::::;*?????????*%#SSSSSSSSSSSSSS
###SS####SSSS#S??????????*;;;;;::::::::::::;+*%%%???**S#SSSSSSSSSSSSSS
##S##S#SS#SSS##S???%SS%*+;;;;;;:::::::::::::;+*##SS%SSSSSSSSSSSSSSSSSS
##SS#S#####SSSS#SSS##S*+;;;;;;;::::::::::::::;+%#SS#SSSSSSSSSSSSSSSSSS
#########SSS###S#SSS#%+;;;;;;;;:::::::::::::::;*#S#SSS###SSSSSSSSSSSSS
###############SSSSSS*+++;;;;;;::::::::::::::::;SSSSSSSS%SSS###SSSS###
#####################*++;;;;;;;:;::::::::::::;;:++++++;;;;++*?%SSSS%?*
######SSSS%%%%%%%%SS%*;;;;;;;;;;;;;::::::;;;:,:::::;:;:::::::::;;+;:::
SS%%??***++++**++++*;;;:;;;;;;;;;;;;;;;;;+;,,,,,::::::::::::,,,,:,,,,,
*++++++++++++++;;;:;:::::::;;;;;;;;;;:::;:,,::,:::::::::::::,,,,::::,,
+++++++++++;;::::::::::,,::,::;+;;;;;:;;:,::::,::::::::::::::,,,:,,::,
;;;;++++;:::::::::::::::,,:,::::::::;;;,::::;::,:::::::::::::::,::::::
;;;;;;;;::::::::::;:,::::,,,,::::,::::,,::::;:,:::::::;;;;::::;;::::::
:::;;;;;;:::::::::,,,,,,,,,,,::,,,,:;,,,::::;:,::;;;::;;;;;;;;;:::::::
:;;;;;;;;::::::::,,,,,:::::,,::::,:::,,:::::;;,:::;;;;;;++++;::::;;;;:
;++;;;;;;;;:::::::::::::::,,,:::,;::,:,::::;;;:,:;;;;;;;;+;;::;;:;;+;:
;;+;;;;;;;;;;;;;;;;::::,,,,:::::,:;;:,,:::;;;:::::;;;;+++;;;;;;:::;:;;
;;+++++++++;++;;;;;;;;;::::+;::::;;;;;;;;;;:;;+;:::::;;++;;;;;::::::::
;+++++++++**********+;;;;;+*+;;++;;:::::::::;;;;;+*++++++++;;:::::::::
;;+;;;;;++++++*****++++*+++;;::::;;;;;::;;:;;;::;;;;;;:;::::::::::,:::
;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::::::::::,,,,,,,:::,,::::,,,,,
:::::::::::::,:::::::::::::,:,,,,,::::,:,:::::::::::,,::::::::::,,,::,
::::::::::::,::::::::::::::::::::,::::,,,,,:::,::::,,:::::::::::::::::
:;::::::::::::::::::::::::::::::::,::::,,,,:,,,,,:::::::,,,:::::::::::

6. Bend forward and place your hands on the ground. You may come into Baby Pose if you prefer. Ardas Bhaee is played (Nirinjan Kaur’s version). Yogiji plays the gong lightly & intermittently over the recording. 11 minutes. To End: Stretch your hands forward as hard as you can and come up. Keep your eyes closed.

#####SS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
######SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
######SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###SS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###S##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###SS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SS##S##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%%%%SSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSS%*+;:::::::;;;+*%SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS*;::::::::,,,,,,,:;%#SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS*;::::,,,,,,,,,,,,,,:?SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS%+;:::::,,,,,,,,,,,,,,,,+S#SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSS####SSSSSS?;;::::::,,,,:,,,,,,,,,,,,;%SSS%%SSSSSSSSSSSSSSSS
SSS####SSSS%%%%%%%%S%;:::::::,,:,:::,,,,,,,,,,,,,:;:::;;*?%SSSS%?++;;;
;+*?%??*++;;;;;;;;;;;:::::::::::::::::::::::::,,,,,,,,,,,,,:;;::,,,,,,
;;;;;;;;;;;;;;;;;;::::::::::::::::;;;::,,:::::::::,,,::::::::,,,,,,,,,
;;;;;;;;;;++++++;;;::::;;:;;;:;*?%??????+:;;;::::::::::::;+++;;:,,,,,,
;;;;;;++*****+;;;;;:::::;;+*?+?S%*++++*?%+??**++;;;::;::;;+++++++;:,,,
;;;+*?*******++;;;+;;+++**??%+%S?*++;++*?*%%????*?*++++;++?***+****;,,
;;;*?????*???**++**+*???%%%%%*%%??*+*+*?%%%%???%??***????%%????**+*;,,
;;;;??*??%%%%%%???????%%%%%%%%%?*+;::::;**%%?*???????????%%%%%****+:,:
;;;;+?????%%?????%%%?????%%%%%*:,,,.....,,:;+*?????*??????*+?****+;:::
;;;;;+??**?%?*******????%%%%%;,,,,,,,,,,,,,.,:*???????%%???**+**+;;;;;
;;+;++*?****%%%??******????%+:,,,:,:::,:+;;+;:,+****++++*?*++**+;;::::
;;;;;;++*****??*++++++++****::::::;+;;+**+**;;:,;;;:;:;+**++++;;:,,,,,
::::::;;;+******++++++;++++;:::;;+*+::::,,,*;;;;;;::::;+*++++;::,,,,,,
::,,,::::;+******++;;;;;;;;;:;;+*++::,:::,:**+++;::;+***+++++:::,,,,,,
,,,,,,,,::;********++;::;;;;::;;+:;;;;;;;;;*+;;;;;;***?**++++;::,,,,,,
:::::,,,::+*+*+**??**+;;;;;;++;;+;;++++++++*+++;;++*****?+*+++:,,,::::
:::::::::++**?*??*????%??????++******???????*??%%%????*%**?+;+;;;;;;;+
*********+*+?S?*%*SSSSSSSSSSSS%?****???*???%SSSSSSSSS%?S*?%*%%?%%%%%%%
SSSSSSSSS%S?S#??S%SSSSSSSSSSS##SS%%%%??%%SSSSSSSSSSSSSSS%SSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#######S##SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS####SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSS#####SSSSSSSSSSSSSSSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#

7. Stretch the arms above the head in Prayer Pose. Absolute prayer. Create your own profile in prayer now. State your intention; who you want to be. Make a profile. Not a prayer. A profile in prayer. This is what you want to be. 3 minutes.

8. Shake your hands vigorously. Shake your whole body. 30 seconds to 1 minute. Sit and relax.

######################################################################
######################################################################
###############################??#####################################
##############################S++%####################################
##############################%++*####################################
##############################%++;S###################################
##############################*;?+*###################################
#############################S+;%*;*##################################
############################S+;*S?+;*#################################
############################%;;%#S?+;?#######S####S###################
###########################S+;*###S*+;%#######SSSS############S#######
##########################S*;;?####%+;;%#####SS###############S###SS##
##########################?;;;S#SS##?+;+S##SSSSSS################SS###
#########################%+;;+S#SSS#%++;*S#SSSSSS##S##########S#SSS###
#########################?+;;?######S?+;;?#SSSSS#SSSS##########SSSS###
########################S+;;;%S%???%SS++;;?#SSSSSSS#S#########SSSSSSSS
########################%+;;+?+:,,.,;??+;;+S#SSSSSSS#########SSSSSSSSS
########################?*++**:,.....,*+;;+%#SSSSSSS#S#######SSSSSSSSS
###################SS###*+++*;,,::,,,,:+;;;?#SSSS#SSSS#####SSSSSSSSSSS
##################SS###S*+++*:;++++;:,:+;;;+SSSSS#SSSS####SSSSSSSSSSSS
#####################S#%+++**+*******;:?++;;%#SSSSSSSS####SSSSSSSSSSSS
###############SS######?++*??**??**?*++?*++;?#SSSSSSS####SSSSSSSSSSSSS
###############S######S*++??%?*****++*S%*++;*#SSSSSSS####SSSSSSSSSSSSS
###############S######S*+*??S%******+%#%*++;*SSSSSS######SSSSSSSSSSSSS
###############SS#####%***??%S??****?#S?*+++*#SSSS#####SSSSSSSSSSSSSSS
######################%*****+*?*??***%+;;;;;*#SS#######SSSSSSSSSSSSSSS
###############SSSS###S*++;;;+*++**+**+;::::*#SS#######SSSSSSSSSSSSSSS
###############SS#####S*;;;;;+*;*+*+;++;::::?#SS######SS#SSSSSSSSSSSSS
################S##S#S#?;++;;;*:+++;:+;:;;;;S#S#####SSSSSS#SSSSSSSSSSS
###############S#####S#%+++;;;;::,,:::;;;;;+S#S####SSSSSSS#SSSSSSSSSSS
###############SSS#SSS#%+++++;;:::,:::::;:;+S##S###S#SSSSSS#SSSSSSSSSS
###############SSSSSSS#S*++;+;;;;:,::;::;:;+S##S##SS#S###SS#SSSSSSSSSS
###############SSSSSSSSS*++++;+;:::::::;;;;+S#SS##SS#S###S#SSSSSSSSSSS
##############SSSSSSSSS#?*+++;:::::::::;;;;+SSSSSSSSSS##SS#SSSSSSSSSSS
##############SSSSSSSSS#?;;;;;;;:::::::::::+##SSSS#SSSSS#SSSSSSSSSSSSS
#############SSSSSSSSSS#+;;;;;;:::::::::::::SSSS#SS#SSSS#SSSSSSSSSSSSS
############SS###SSSSSS#+;;;;::::::::::,,,::?##S#S###SSSSSS#SSSSSSSSSS
############S####SSSSSS#+;;;;;::::::::::,,::*#S####SSSSSSSSSSSSSSSSSSS
###############SSSSSSSS#+;;;;;;:::::::::,:::+SSS#####SSSSSSSSSSSSSSSSS
############S##SSSSSSSS#+:;;::;;::::::::,::::S#S####SS#SSSSSSSSSSSSSSS
###############SSSSSSSSS+::;:::;;::::::,::::,*########SS#SSSSSSSSSSSSS
#################SSSSS#?;;::;:::::::::::::::::?########SSSSSSSSSSSSSSS
#################SSSSSS;;;:,:;::::::::::::::,,:%##SSSSS#####SSSS####SS
################SSSS##%,::;,,:;;::::::::::,,,,,;**+++;;+*?%%SS#S%?*+;;
%%%S###SS%%????*****??;,,,::,,:;;;:::::::,,:,,,:::::,,,,,,,:;++;:,,,,,
++++****++++++++++;;;+:,,,,,:,,,:::::::;:,::,,:::::::::::,,,,,,,,,,,,,
;;++;;++++++++;;:::::;,,,,,,::,,,,,,::;:,::,,,::::::::::::,,:,,:,,,,,,
;;;;;;;;+++;;:::::::::,,,,,,,+;,,,,,,,,,:::,,:::::::;:::::::::,::,,,,,
;;;;;;;;;;;;:::::::::,,,,,,,,::,,,:::::::::,,:::::::;;;;;;;;:::::::,,,
:;:;;;;;;;;;;:::::::,,,,,,,,,,:,:::,:,:::;:,,::::::::;+++;::::::::::::
:;:;;;;+;;;;;;;:::::::::::,,,::,;;::::;:::::,,:;;::;;;;;;:::;;;;;:::,,
;;;;;;;;++++++;;;;;;;;;::::::::::::;+;::;;+;;:,::;+++;:;+;;::::;;:::,,
;;;;;;+++++++***++++++;;;:::::::::::::,,::;;;;;;;++;::::;;::::::::::,,
;;;;;;;;;;;;++****??**+;;;;;+;::::::::::,:::::;:::::::;:::::,:::::::::
:::::;;;;:;;:::::::;:::::::::,,,,,::,,,::,,,,,,,,,,,:,,,::,,,,,,,:::::
;;;::::::::::::::::::::::::::::::,:::,,,,,,,,,,,,,,,,::::::,,::,,:::,,
;;::::::::::::::::::::::::::::::,,::::,,,,,,,,,,,,,,,,,,,,::::::::::::
;:::::::::::::::,,,,,,,,,::::::::::,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::
:::::::::::::::,,,,::,,,::::::::::,,,,,,,,,,,,,,,,,,,,,,,,::,,::::::::

9. Wave your hands in front of your face and eyes to clear your eyesight. Just a few seconds.

10. To Close: Close your eyes and inhale deep. Take this prana into every part of your body. Let the breath of life circulate. Exhale. Inhale deep. Hold it tight. Circulate it throughout your entire being. Exhale. Inhale deep. Suspend. Feel the pranic energy from the tip of your hair to your toes. (Gong is played lightly.) Exhale.

Yogi Bhajan • November 29, 1988

The Teachings of Yogi Bhajan ©2008

Page 259

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Reverse Adi Shakti Kriya p. 1 of 2

Part I: Position: Bring the right hand above the crown of the head—6 to 9 inches—like you are blessing yourself. The left hand is by the shoulder, palm facing forward, like a pledge—like you are blessing the Universe.

???****++++++++;;++;;;;;;+++++++*******+++++++++++++++*********+++++++
+++++++++;+;;;;;;;;;;;;;;;;;;;;;;;++;;;;;;;;;;;;;;;;;;++++++;;;;;;;;;;
;;;;;;+++++++++**+;+++;;;;;;;;;;;;;;;;;;;::;;;;;;;;+++++++++;;;;;;;;;;
;;;;+++++**????*+;:;??**?*******+++++++++;;;++++**??++*????**+++++++++
+++++++++****+;;;;;:;*?????%%%%%%%%%%%??%%%%%%SSSSS?:;;++****+++++++++
++++++++++**++++++;;;:+???%???*++;;;;;++*?%%%%%%%%%::;;;;;++*+++++++++
;;;++++++++++;;;;;;;;;:;??*+;;::::::::::::;++*?%%?;:;;+++++++++;;;;;;;
;;;;;++++++;;;;;;;;;;;;;;;;;::::::::;;;;;;;;;;+++;+++++;;;;;;;;;;;;;;;
;;;;;;;;;+;;;;;;;;;;;+;;:::::::;;;;:;:;;;;;;;;;;;::;;;;;;;;;;;;;;;;;;;
;;;;;;;++++;;:::::::::::::::::;;::;;;:::;:::;;::;;;::;;;;;;;::;;;;;;;;
;;;;;+;+++++;;;;;;::::::::::::::;;;;;:::::;:::;:::;;:::;:::;;;;;;;;;;;
;+;;++;;;++;+++++;;::::::::;;::;;;;;;;;;;:::::;;;:::;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;:::::;;;;;;;;;;;;;;;;;;;;::::;;;;;;;;;;;;;;;;;;;;;
+++++++++++++++++;++;::;;;;;;;;;;;;;;;;;;;;;;::;+*+++;;;;;;;;;;;;;++**
+++++++++++++********+;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;;++*++
++++++++++++++++*+++++;;;+;;+;;;;;;;;;;;;;;;;;;::;++;:::::::;;::;+;;;;
++++++++++++++++++++++++;;;;;++;;;;;;;;;;;;;;;;:+????+:::::::::;;;;;;;
+++++++++++++++++++++;;;;;;;;;+;;;;;;;;;:;;;;;;*%?????;::::::::;;;;:::
+++++++;;;;;;;;;;;;;;;;;;++;;;;+++;;;;;;;;;;;;;*%%??**+:::::::::;;::::
++++++;;;;;;;;;;;;;;;;;;;;++++;;;;;;;;;;;;;;;;;**%%??**:::::::::;:::::
+++;;;;;;;;;;;;;;;;;;;;;;;+++;;;;;;:;:::::::::;**?%??**:::::::::;:::::
++;;;;;;;;;;;;;;;;;;;;;;;++;;;:::::::::::::::::*?*???*+:::::::::::::::
++;;;;;;;;;;;;;;;;;;;;;;;+;;;:::::::::::,,,::::;**????+:::::::::::::::
+;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::,,,,,::+*???**+:::::::::::::::
;;;;;;;;;::;;;;;;;;:;;;;+;;:;:,::::::,:,,,,,,:;*?**++++;::::::::::::::
;;;;;;;;;:;;;;;;;;::;;;;+;;;;:,:::::,,,,,,,,,:+****++*+;::::::::::::::
;;;;;;;;;:::;;:;;:::;;;+;;;;:::::,:,:;;::,,,,:;*++*+***;,:::::,:::::::
;;;;;;;;;;;;;;;;;:::;+;;;+;::::::::;**++;;::,:;;;;+****:,,,,::,:::::::
;;;;;;;;;;;;;;;;:::;;;;;;;;:::::::+++++++++:::::::+**+;:,,,,::,:::::::
;;;;;;;;;;;;;;;;:::++;;;;;;:::;:;**++++++++;:::,,,;**;,,,,,::,,:::::::
;;;;;;;;;;;;;;;;::***+:::;::;;;;*****++++;::,,,,,,,::,,,,,,,,,,:::::::
;;;;;;;;;;;;;::::+****;::;;;::::;????***;,,,,,,,,,,,,,,,,,,,,,,:::::::
;;;;;;;;;;;;::::;***+++:::::::::+????***:,:,,,,,,,,,,,,,,,,,,,,:::::::
;;;;;;;;;;::::::***++++;:::::::;?????*?*+:,,,,,,,,,,,,,,,,,,,,,:::::::
;;;;;;;;;::::::;**++++;::::::::***??+***+;,,,,,,,,,,,,,,,,,,,,,:::::::
;;;;;;;;:::::::+*++++;::::::::+??%%%*%%?*+:,,,,,,,,,,,,,,,,,,,,:::::::
;;;;;;;;::::::;*++++;;:::::::;+???%?*???*+;:,,,,,,,,,,,,,,,,,,,:::::::
;;;;;:::::::::+*+++*;:;;::::;+++***++++++;;;,,,,,,,,,,,,,,,,,,,:::::::
;;::::::::::::*++++**;::::::++++++++++;:::;;:,,,,,,,,,,,,,,,,,::::::::
;;;:::::::::::;++;;++*+:::::;+++;;:::::::;:;:,,,,,,:,,,,,,,:::::::::::
;;;:::::::::::::;++;;+++;::::;+;;;:::::::::::,,,,,::,,::::::::::::::::
;;;:::::::::::::::;++;;+++::::;;;;:::::::::,,:,,,:::::::::::::::::::::
;;;;::::::::::::::::;++++*+:::::::::::::::::::::::::::::::::::::::::::
;;;;;;;:::::::::::::::++++++;:;;::::::::::::::::::::::::::::::::::::::
;;;;;;;::::::::::::::::::;++***??*+;;;;;;;::::::::::::::::::::::::::::
;;;;;;;;::::::;:;::::::::::;;;+++++++;;;;::::::::::::::::::::::::;;::;
;;;;;;;;;;;:::;;;;:::::::::::::::::::::::::::::::::::::::::::::::;;;;;

Breath: Breathe long, slow and deep. Build up to a One Minute Breath. Kiss the breath, with affection and feeling, “a hug kind of feeling.” Breathe consciously. If you are doing it correctly, the taste in your mouth will change.

Eyes: The eyes are closed. Roll the eyes down and look at the chin. Keep this eye position throughout the three parts.

%%%%%%????????????????????????????????????????????????????????????????
%%%???????*******+******???????????%%%%?????????**????????????????????
*++++++++++;;;;;;;;;;;;;;++++++****??**++++++++++;;++++**********++*++
++;;;;;;;;;;;;;;;;;:::::::;;;;;;;+++;;;;;;;;::;;;;;;;;;;;+++;;;;;;;;;;
;;;;;;;;;;;;;++;;+;;;:::::::::;;;;;;;;;:::::::::;;;;;;;;;;;;;;;;;;;;::
;;;;++++**?**+;::+**++++;;;;;;;;;;;;;;;;:::::;;;;;++*+;++***++++;;;;;;
;;++++****+;;::::,+????**??????????********+***??%SSS+:;;++??**++;;;;;
;;+++++*+++;;;;;:::;*?*???????*+++++;;;;+*?%%%SSSSSS?::::;;;+++++;;;;;
;+++++++++;;;;;;;;;::+*???*+;::::::::::;:::;+*?%%%%?::::;;;;;++++;;;;;
;+++++++;;;;::::::::::+*;;::::::::::::::::;;;;;;*?+::;;++++;;+;;;;;;::
;;;;;;;;;;;;;;:::::;;;:::::::::::::::::::;:::;;;;::;++;;;;;;;;;;;;;:::
;;;;;;;:::;;;;::;;:+;:::::::,::::::::::;;:::;::;;;:::;;;;;;;;;;::::;::
;;;;;;;;;::::::::::::::::,,,,::,,:::::::::::::::::;::::;;;;;;::::::;::
;;;;;;;;;;;:::::::::,::,,,,,::,,::::;::::::::::::::;;:::::::::::::::::
;;;;;;;;;;;;;;;;::::,,,,,,::,,,:::::;:::::::::::::::::::::::::::;:::::
;;;;;;;;;;;;;;;;;,,:,,,::::::::;;:::::::::::::,:::::::::::::::::::::::
;;;;;;;;;;;::;::;::,::,:;:::::;;;;;;:::::::::::,,,:;::::::::::::::::::
+;;;;;;;;;;;;;;;;;;:::::::::::::::::;::::::::::,,:+;;;;;;;;;::;;;:;;;+
;;;;;;;;++++++++++;::::;;;;;;;;;:::::::::;:::::,:::::::::::::::::::;++
++;;;;;;;;+++++++;;;:;;;;;;;;:;;;::::::::;:::::::::::::::::::::::::;;;
;;;;;;;;;;;;++;;;;;;;;;;;;;;;;;;;:::::::::;::::::,,,,,,,,,,,,::::,:::;
;;;;;;;;;;;;;;;;;;;;;;:;+;;;;;;;;:::::;:::::::::,,,,,,,,,,,,,,,:,,::::
;;;;;;;;;;;;;;;;;;;;;::;++;;;;;;;;;;;:;;::::::::,,,,,,,,,,,,,,,,,,::::
;;;;;;;;;;;;;;;;;;;;:::;;;+;;;;;;;;;;:;;::::::::,,,,,,,,,,,,,,,,,,::::
;;;;;;;;;;;:;;;;;;:::::;;;+;;;++++;;;;;;::::::::,,,,,,,,,,,,,,,,,,,:,,
;;;;;;:::;;:;::::::::::;;;;;;;++++++;;;;:::::::::,,,,,,,,,,,,,,,,,,:,,
;;;;;:::::::::::::::::;;;;;;;;;;+++++;;;;::::::::,,,,,,,,,,,,,,,,,,:,,
;;::::::::::::::::::::;+++++;;;;;;;;;;;;;;:::::;;:,,,,,,.,,,,,,,,,,,,,
;;::::::::::::::::;;;+****;;;;;::;;:;;:;;;;;+;+*?*;++++;;,,,,,,,,,,,,,
::::::::::::;+++++*?????**;:;;::::::::::;;;+****?*+++;;+:,,,,,,,,,,,,,
::::::::::::;++++++*????*+;:::,,,,:::,,::;;+++***+++;;;,,,,,,,,,,,,,,,
::::::::::::::;++;;;++++;::,,,,,,,,,,,,,,::;++*+**+;;;:,,,,,,,,,,,,,,,
::::::::::::::::;;;++++;,,,.,,,,,,,++:,,,,::;;;++*+++;,,.,,,,,,,,.,,,,
:::::::::::::::,,::;;;,,,,,.,,,,,;;++;;:,,,:,,::::;::,.,..,,,,.,,.,,,,
:::::::::::::,,,,,,,,,,,,,,,,,,,;++;;;;;,,,:,,,,,,.,,........,,,..,,,,
::::::::::,::,,,,,,,,,,,,,,,,,:+++;;;;;+;:,,,,,,..............,,..,,,,
::::::::::,,,,,,,,,,,,,,,,,,,,:**++++;;;+:,.......................,,,,
::::::::::,,,,,,,,,,,,,,,,,,,,,;*****+++:.,.......................,,,,
::::::::::,,,,,,,,,,,,,,,,,,,,,;**??**++,,,.......................,,,,
:::::::,,:,,,,,,,,,,,,,,,,,,,,:***?***++;,,.......................,,,,
:::::::,,,,,,,,,,,,,,,,,,,,,,,;**+**+++++,,,......................,,,,
::::::,,,,,,,,,,,,,,,,,,,,,,,:***??*+*?*+;,.......................,,,,
::::,,,,,,,,,,,,,,,,,,,,,,,,:+?*?%%?*%%?++:,,..............,......,,,,
::::,,,,,,,,,,,,,,,,,,,,,:,:;+*?***++****;::..,................,..,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,:;+;;++++++;;+;:::,,,................,,,,,,,
::,,,,,,,,,,,,,,,,,,,,,,,,:++;;;:;;;;::,,:::,.......,....,.,,,,,,,,,,,
:::,,,,,,,,,,,,,,,,,,,,,,,,;;;;:::,,,,,,,:::,..,..,,,,,,,,,,,,,,,,,,,,
:::,,,,,,,,,,,,,,,,,,,,,,,,,;;:::,,,,,,,,,,,,,,,,.,,,,,,,,,,,,,,,,,,,,
::::,,,,,,,,,,,,,,,,,,,,,,,,,:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:
:::::,,,,,,:,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::
::::::::,:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::
::::::::::::::::,:,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::

Time: 11 minutes

To End: Inhale and transition into the second position.

Part II: Position: Extend the arms straight out, parallel to the ground, with the palms facing down. Straighten the arms tight and stretch.

Effects: This will strengthen the heart and open the heart center.

Time: 3 minutes

To End: Inhale deep and raise arms into the third position.

The Teachings of Yogi Bhajan ©2008

Page 260

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Reverse Adi Shakti Kriya p.2 of 2

++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++;;;;;;;;;;;;
;;;;;;;;;;;+++++++++++++;;;;;;;;;;;;;;;;;;:;;;;;;;;+++++++++;;;;;;;;;;
;;;;;;;;++++**????*+;+%???*******;;;;;;;;;;++++*???*+*????**++++++;;;;
;;++++++++++***++;;;;;+??***??*++;;;;;;;;++*%SS###S?;;++****+++++;;;;;
;;;;+;++++++***+++++++;;***??+;;;;+;;;;;+++++*?%%%?;;;;;;++**++;;;;;;;
;;;;;;;++++++++++++++++;;+**;;;;;;;;;;;;;;++*+;*?*;;;++++++*+++;;;;;;;
;;;;;;;;;;++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;+*+;;;+++++++++++++;;;;;;;
;;;;;;;;;;;+;;;;+++;;+;+;;;;;:;+;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;
;;;;;;;;;;+++;;;;;;;;;;;;;;:::;;;;;;;;;;::::;;;;;;;:;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;+;;;;;;;;;;:::;::;;;;;;;;;;;:::::::;;:;::;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;+;;;;;:::::;;;;;;;;;;;;;;;;;:::::::::;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;::;;;;;;;;;;;;;;;;+;;;;:;::::;;;;;;;;;;;;;;;;;;+
++++++++++++++++++++++;;;;;;++++;;;;;;;;+;;;;;;;:::+++;;;;;;;;;;;+****
**+++++++++++++++++++++;;;;;++++;;;;;;;;;+;;;;;;::;;;;;;;;;;;;;;++++;;
+++++++++++++++++++++++;;;;;+++;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;++;;;;
+++++++++++++++++++++;;;;;+++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++++++++++++++++++;;;;;;;++++;++;;;;;;;;;;;;;;;;:::::;;;;;;;;;;;;;;;;
+++++++++++++++;;+;;;;;;;;+++++++;;;;;;;;;;;;;;;;:::::::::;;;;;;;;;;;;
++++++++++++;;;;;;;;;;;;;;+++++++;;;;;;;;;;;;;;;:::::::::::;;:;;;;;;;;
++++++++++;;;;;;;;;;;;;;;;+++++++++;;;;;;;;;;;;;;:::::::::::;::;;;;;;;
+++++++++;;;;;;;;;;;;;;;;;++++++++++;;++;;+;;;;;:::::::::::::::;;;;;;;
++++++++;;;;;;;;;;;;;;;;;;++++;;;;;;;;;;;;;;;;;;:::::::::::::::;;;::;;
++++++;;;;;;;;;;;;;;;;;;;;+;;;;;;::::::::::::::::::::::::::::::;;;::;;
++++;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::::::::::::;;;::;;
++;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::::::::::::::;;:::;;
+;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::;:::::::::::::::::::::::::;;::::;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::;:::::::::::::::::::::::::;;:::::
;;;;;;;;;;;;;;;;;;;;;;;;;;++;;::;::::;::::;::::;;::::::::::::::;;:::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;++:::;:;++++:::::::;;;:::::::::::::::;:::::
;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;:;;+*??**+;;;::;;;;:::::::::::::::;:::::
;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;++***??**++;++;;;;;;::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;++;;;+*+;**??**++;:++;+;;;;:::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;+++++++;+*+**+++++::++++;;;:::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;++;+**;;**?%?+?%*+;:+*++;;;:::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;++;+**;+*??%?*??*+;;+*+;;;::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;:;+;+*?+++**++++++;:;+*+;;;::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;:;+;;+?+;;;;;;;;:::::;+;;;;::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;:;+;;+*;;;;::::,,::::;+;:;;::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;:;++;;;;;;::::,,,,::::;;;;;::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;::++;;;:::::::,,,,::::;;;;;::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;:;+;;;;:::::::::::::::+;;;;:::::::::::::::;:::;
;;;;;;;;;;;;;;;;;;;;;;;:;+;;;;:::::::::::::::+;;:;::::::::::::::;;::;;
;;;;;;;;;;;;;;;;;;;;;;;:;+;;;;:::::::::::::::++;:;::::::::::::::;;;:;;
;;;;;;;;;;;;;;;;;;;;;;;:;+;;;;:::::::::::::::++;:;::::::::::::::;;;:;;
;;;;;;;;;;;;;;;;;;;;;;;:;+;;;;:;:::::::::::::++;;;:::::::::::::;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;+;;+;;;:;:::::::::::+*+;;:::::::::::::;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;::;::::::;++;;;;:::::;::;;;:;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;;;;;;;:::::;;++;;;;;:::;;::;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;++++;;;;;;;;;::::;:;*+;;;;;::;;;:;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;+++*+;;;;;;;;;;;;;:;++;;;;;;;:;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;++++++;;;;;;;;;;;;;++;;;+;;;;;;;;;;;;;;;;;;;;;
;+;;;;;;;;;;;;;;;;;;;;;++++++++;;;;;;;;;;;+;;+;++;;;;;;;;;;;;;;;;;;;;;
++;;;;;;;;;;;;;;;;;;;;;+++++;;;;;;;;;;;;;;;;;+;+++;;;;;;;;;;;;;;;;;;;;
+++;;;;+;;;;;;;;;;;;;;;+***+;;;;;;;;;;;;;;;;;;++++;;;;;;;;;;;;;;;;;;;;
++++;;;+;;;;;;;;;;;;;;;;+*+;;;;;;;;;;;;;;;;;;;+++;;;;;;;;;;;;;;;;;;;;;
+++++++++;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

Part III: Position: Raise the arms straight up and stretch. Palms are flat and face forward. Do not bend the elbows.

Time: 3 minutes

To End: Inhale deep and hold tight for 15 seconds. Stretch. Lift the spine.Exhale with Cannon Breath. Repeat 3 times.

Comments: Bless you, bless your ancestors and those who will come after you. This blessing is not a social phenomenon. You are mentally, hypnotically blessing you. It will affect the magnetic field and it will hurt you if you are an angry person. Keep breathing consciously. If you cannot bless yourself, nobody can. Better you bless yourself; heavens will bless you. After 5 minutes, it should start to hurt and let you know what you have been eating. When you have pain, the brain will produce natural morphine.If these ducts are open, endurance will develop, physically, emotionally and spiritually.

Can you spare seventeen minutes for yourself in twenty-four hours? This meditation will totally change you from the inside out. It will give you self-consciousness, self-experience, self-love and then, you can love everybody. Become total.

Yogi Bhajan • April 5, 1994

The Teachings of Yogi Bhajan ©2008

Page 261

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Self-Care Breath Kriya

######################################################################
######################################################################
######################################################################
######################################S#############SS################
######################################S##S##########SS################
#####################################SS#############SS##S###SS########
##############################S#######SSS##S######SSSSSS##SSSS#S#S####
##############################S#######SSSSSS######SSSSSSS#SSSSSSS#####
############################S####SSS%SS###SS######SSSS#SSSSSSSSS######
##########S######S##S##S######%*;::,,,:+%S#SS###SSSSSSSSSSSS#SSS#SS#S#
##########SS####SS##SS#SSSS##*:,,,,,,...,;%#S##SSSSSSSSSSSSSSSSS#SS###
##########S####SSS##SSSSSSS#%:::,,,...,,,,:S###SSSSSSSSSSSSSSSSS##SSS#
##########SS####SSSSSSSSSSS#*::::::;;:,,,,,*#SSSSSSSSSSSSSSSSSSS#SSSSS
##########S####SSSSS#SSSSSS#*:::;+++++;:,::+#SSSSSSSSSSSSSSSSSSSSSSSSS
############S##SSSSS##SSSSS#%;;+****+***;::?#SSSSSSSSSSSSSSSSSSSSSSSSS
############S##SSSSSSSSSS#S#S++**?%*+???*:;S#SSSSSSSSSSSSSSSSSSSSSSSSS
##########S#S###SSSSSSSSSS###?**++**+*++++%#SSSSSSSSSSSSSSSSSSSSSSSSSS
##########SSS##SSSSS#SSSSS#S#S??******+**%#SSSSSSSSSSSSSSSSSSSSSSSSSSS
##########SSS##SSSS#SSSSSSSSS#S%?**?****%#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
############S###SSSSSSSSSSSSSSSS?*???***S#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
###############SSSSSSSSSSSS####S*?******%%S####SSSSSSSSSS####SSSSSSSSS
###############SSSSSSSS###SS%?*+***?**++*++*?%SSS##SSSS####SSSSSSSSSSS
############S##SSSSSS#S%?**+;;;;*****+++*::;:;+;+*%#SSS###S#SSSSSSSSSS
###############SSSSSSS+:;++*;+++++++*++++:;;;;;;:::S#SSSSSSSSSSSSSSSSS
##############SSSSSSS+::++;+;;;+;;;;++;+::+;++;;;:,+#S#SS##SSSSSSSSSSS
##############SSSSS#?;;;;+++;:;;:+++++++::::;+;;+:::S##S###SSSSSSSSSSS
#############SSSSSS?+;;;;++++;;;:;+++;;+::;;;;+;+;::+S#SSSSSSSSSSSSSSS
###########SSSSSSSS%+;+**++;;;;;;+;::::;;;:;;::;*+;;;S#SSSSSSSSSSSSSSS
############SSSSSSS?****%*++;;++**+;;;;++;;;:;;+?*++*S#SSSSSSSSSSSSSSS
#####SS#SSSSSSSSSSS?***?%*++++++++++++++*++;;++*%**++%#SSSSSSSSSSSSSSS
######SSSSSSSSSSS#%?*??%S?++*******++*+++++;+++?%?***?#SSSSSSSSSSSSSSS
####SS#SS###SSSSSS%*??%SS?**+***********++;;;++SS?****SSSSSSSSSSSSSSSS
####S##SSSS#SS#S#S?????????*********??*********%%?****S#SSSSSSSSSSSSSS
########S#S####S#%???????????***+;;;;;++***????*******%#SSSSSSSSSSSSSS
##########SS##SS#%?????????**++;;:::;;;;;+**????????**?#SSSSSSSSSSSSSS
############SS#SSSS%%SSS%??*+;;;;;:::::::;;+***%%%%??%S#SSSSSSSSSSSSSS
#############SSSSS###S#S*+;;;;;;;:::::::::;;;++*S##SS##SSSSSSSSSSSSSSS
####################SS#?;;;;;;;;;;;;;;;::::::;;;?######SS##SSSSSSSSSSS
######################S;;;;;;;;;;;;;;;;;::::::::;S#############SSSSSSS
*??%SSSS%%%%%%%????%%%*;;;;;;:::::::::::::;;:::::%??%%?%SSSS%%%S###SS#
;;+++++++++++++++++++;;;;;:;;;;:::::::::::::::::::::;;;;;;;:;;;;+?%SS%
;;;;;;++;;;+++++;;;:::::,,,,,,:::::::::::::,,,,,,,,::::::::::::::,::::
;;;;;;;;;;;;;;::::::,,,,,,,,,,,::::::::::,,,,,,::,::::,,,,::,,,,,,,,,,
;;;:::::;;::::::,,,,,,,,,,,,,,,,,,,,,,,,,::,,,::,,:,:,,,:::::,,,,,,,,,
:::::::;::,:::,,,,,,,,,,,,,,,,,,,,,,,,,:::,,::,,,::::,,,,::::,,:::,,,,
:::::;;;::::::,,,,,,,,,,,,,,,,,,,,,,::::,,,::,,,,:::,,,,,:::::::::::,,
:::::;;;::::::,,,,,,,,,,,,,,,,,,,,,,,::,,,::,,,,,:::::::::;::;;;:::::,
:::;;;;;;;::::::::::,,,,,,,,,,,,,,:::::,:::,,,::;::::;;;;;+++;;:::::::
;;;;;++;;;;;;;::::::;:,,,,,,,,,,,,,,::::::,::;;;:::;;+;:::;+;;;:;;;;::
;;;;;;;;++++;;;;::::;;;:,,,,:,,,,,,,,,::::;;;;::;+++;;:;;;;+;;:::;;;;;
::;;;;;;;+++++****++++*+++;;:::::,:::::;;;;;;+++**++;;;+++;;;;::::::::
::::::::::::::;;;;;;:::;;;;;;:::;;+;::;::;;;;;;;;;;;;;;;;;::::::::::::
::::::::,,,,,,,:::,,,,::,,,,,,,,,,:,,,::,,,:::,,:,,,,::::::::::,::::::
::::::::::::::::::::::::::::::,,::,,,,,:,,,,,,,,,,,,,,,,,,:::,,,,,,:::
::,,,:::::::::::::::::,,,:,::::,::::,,,,,,,,,,,,,,:,,:::::::,,,,:,,,::
:::::::::::,:,,,,:,,,,:::::,,,,,,:::,,,,,,,,,,,,,,,,,,::::::::::::::::
::::::::::,,,,,,,,,,,,:::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::
::::::::,,,,,::,,,,,::,,:,:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::

Self-care breath increases inner energy and strength boosts the immune system, and cleanses the body.

1. Sit comfortably in a meditation posture.

2. Open the mouth and form a circle that is tight and precise—a boar's mouth.

3. Place the hands crossed over the Heart Center, right over left.

4. Close your eyes and sense the area under your palms.

5. Breathe a steady, powerful Cannon Breath through the mouth. Let your mind focus on the mouth ring and shape the breath into a ring. Continue 5 minutes.

6. To end: Inhale and hold the breath. Relax the mouth. Mentally repeat: “I am beautiful, I am innocent, I am innocent, I am beautiful.” Exhale through the nose. Do this a total of five times. Then relax.

Yogi Bhajan • Appeared originally in Humanology: The Science of Living, Copyright 2000.

The Teachings of Yogi Bhajan ©2008

Page 262

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Subagh Kriya p.1 of 2

******+++++++++++++++?++;;;++++;;;;+++*+*?*++++;;;;++;;;;;;+++++++;+++
*******+++++++++++++++;;;;+++;++++******+**++++++;;++;;;;;;++++++++;++
********++++++++++++;;;;++++++++++++++++*++++++++;;;+++++;;+++++++++++
***********++++++;;;;;+++**++++;;;;;;;;+**+;;++*++;;;+++++++++++++++++
***********+++++++++++++++++++++;;;;;;;+****+;;++++;;+++++++++++++++++
***********++;++++++++++++++++++;+;;;;;+*++*?*++;;++++;;;;++++++++++++
**********+++;+++++++***++++++++;;;;+;;+++++*?%?+;;+++++;;;;++++++++++
**********+++++++++*****++++++++++;++++++++++*?%?+;;;;;++++****+++++++
???????%%%*++*+++****+***+++++++++;+++++++++++**%?++++;;;;++***+++++++
%%%%%%S%%%*++*++********?+++++++++++++++++++++***?*+++++++;+++++++++++
%%%%???????*+*+****??%%??*++++++++++++++++++****+*?*++++++************
*********???*+****?%%%??%?*++++++++++++*********?%%%?++*????******++++
*******???????????%%%????%?+++++++++***********?%%??%?*?***+++++++++++
**********??*??*?%%%%%????%*+++*++**********?*?%%%?????*++++++++++++++
***************?%%%%%%??????+++*****???***?????%%%?%????+++++++++++++*
***************?%%%%%%%%%???*+*****?????*??????%%??%?%??*+++++++++++**
**************?%%%%%%%??????*+****?????????????%%???%????+++++++++***+
**************?%%%%%%%???????**??*????????????%%??%%???%?+++++++**++++
************?%%%%%%%%%%%%%????*??*???????????????%%??????+++++++++++++
************??????%%%%%%%%%%%%????????*?????%??????%%?????++++++++++++
*****+;;;;;+++++++?%%%%%????????********?????????%%%??****++++++++++++
*****+;;;;;++++++++?%%%%%%??????********?%%?%???%%%%?+;;;;;;;;;;;+++++
*****++;;;;;+++++++*?%%%%%??????*+++++*+?%?%%??%%%%*++;;;;;;;;;;;+++++
***+**+++++++++++++*??%%%%%?????*++++++*%%%%%%%%%??+++;;;;;;;;;;++++++
***++++;+++++++++++***?%%%%%????*++++++?%%%%%%%%%**++++++;;;;;;;++++++
++++*++;++++++++++++**+?%%%%%%???+++++?%%%%%%%%%*++++++;;;;;;;;;++++++
+++++++;++++++++++++*++?%%%%%%%%%*+++*%%%%%%%%%?+++++;;;;;;;;;;;++++++
+++++++;;++++;;++++*+++*?%%%%%%%%?+++?%%%%%%%%?++++;;;;;;;;;;;;;++++++
+++++++;++++++++++++;+++*%%%%%%%%%*;*%%%%%%%%?*;+++;;;;;;;;;;;;;++++++
+++++++;++++++;;+++;;++**%?%%%%%%%?*%S%%%%%%%%?++*+;;;;;;;;;;;;;++++++
++++++++;++++;++;;;;+%%%%%%%%%%%*???????%%??%%?*;++;;;;;;;;;;;;+++++++
++++++++;+++;;;;;;;;?%%??%%%%?****?*************++;;;;;;;;;+;;;+++++++
++++++++++;;;;;;;;;+???**???*****+++***********???***+;;;;;;+;;+++++++
++++++++++;;;;;;+*?????*******++;;;;;;++**********????*;;;;;;;;+++++++
+++++++++;;;;;+*????*******++;;+;;;;;;;;;+++****+++****;;;;;;;++++++++
+++++++++;;;;;;+***+++;;;++;;;;+;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;++++++++
++++++++++;;;;;;;;;;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++++
+++++++++;;;;;;;;;;;;;;;;++;;+++;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;++++++;+
++++++++++;;;;;;;;;;;;;;;++++++++;;;;;;+;+;;;;;+;;;;;;;;;;;;;+;++;;;++
+++++++++++;;;;;;;;;++++++++++++**++++++++++;;++;;;;;;;;;;;;+;;++;;;;;
+++++++++++++;;;;;;+++++++*+*****???**+++++++;+;;;;;;;;;;;;;+;+;;;;;;;
++++++++++++++++;;;;+++++***???%%%%SS%?+*+++++++;;;;;;;;;;++;;;;;;;;;;
+++++++++++++++++;;;+;+++*??%%SSSSSSSS%?*++++++;;;;;;++;;++;;;;;;;;;;;
+++++++++++++++++;;;;;;+*??%SSS######SS%*+++++;;;;;;;+;;;+;;;;;;;;;;;;
+++++++++++++++++;;;;;;;+?%SS##########S?*+++;;;;;;;+;;;;;;;;;;;;;;;;;
+++++++++++++++++;;;;;;;+?%S############%?*+;;;;;;;+;;;;;;;;;;;;;;;;;+
++++++++++++++++++;;;;;;*%S#############S%?+;;;;;;+;;;;;;;;;;;;;;;;;;;
++++++++++++++++++;;;;++?SS##############S??+;;;;;;;;;;;;;;;;;;;;;;;;;
++++++++++++++++++;;;++*%S####SS##SSS####SS%?+;;;;;;;;;;;;;;;;;;;;;;;;
+++++++++++;;+++;;;;;+*?S####SSSSSS%%S#####S?+;;;;;;;;;;;;;;;;;;;;;;;;
+;++;;;+++;++++;;;;;;+*%###SS##SSSSSSSSS##S%*+;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;+;+;;;;;;;;;;;;;*?S##SSSS#SS##SSS%S##?*+;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;+S#S??%%SS%S%????%S#S?+;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;+SS%???%???????*??%#%**;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;+%%??**???*???***??%***+;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;++*%???%%%???%%%?????+**+;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;++*%?%SSSS%*%SSS%%??++*+++;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;++++?%S%%SS%?%SS%%S?++;*+++;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;+++;+?SSS%%???%SSS%+;;++;+++;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;+++;;;*??******???+;;;+;;++;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;+++;;;;+*?******;;;;;;;;++;+;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;+++;;;;:;*?***;;:::;;;;;+;;+;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;++;::::;;;;;+;;+;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;+;;;;;:;;+;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;++;:;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;++;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::;;;;;::;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

********++++++++;;;;;;;;;+++++;;;;;;;;++;+;;++;;;;;;;;;;;;;+++++++++++
*********++++++;;;;;;;++++;;;;;;;;;;;;++*+;;;+++;;;;;;;;;;;;+;;+++++++
+*********++;;;;+++++++++;;;;;;;;;;;;;++++**+;;;;+;;;;;;;;;;;+++;+++;+
+***++++++++;;;+++++++++;;;;;;;;;;;;;;;+;;+*??*;;;;;;;;;;++++++++;++++
++++++++++++++++++*****+;;;;;;;;;;;;;;;;;;;+*??*;;;;;;;;+**++++++;;;;;
+**+*******+++++***??**++;;;;;;;;;;;;;;;;+++++***+++;;;;;;+++++;;;;;;;
???????????*+++******?**+;;;+;;;;;;;;;;;;++++++++++++++++++++++++++++*
%%%%%%%?????*++****??****+;;+++;;;;;;;;;+++++++**+++++***???****++++++
******????????*****?******+;+++++;++++++++++++****+++*???????+;;;;;;;+
+++++???????????*???*****?+++++++;++++++++++*********????????*;;;;++++
+++***??????????????*******++++++++++++++++*******???????????*+;++++++
++****??????????????***+****+++*+++****+++******??????*??????*+++++++;
**+++*??????????????********+++*++******++*****??????**??????*++++;;;;
+++**????????????????*******+++****************?????**???????*+++;;;;;
+++++*?%????????***???*****+++****************?????***?*?????*+++;;;;;
+++;;;;;;+**?????***???*++++++*****???********???******?**+;;;;;;;;;;;
++++;;;;;;;;+*??*?**????++++++**+*%??*****+++???********+;;;;;;;;;;;;;
+++++;;;;;;;+++***?*???%?+;++????%%?++++++++?%?*******++;;;;;;;;;;;;;;
+++++;;;+;;;;+++***?*???%*++*%%%%%%???*+;;;*%??*****;;;;;;;;;;;;;;;;;;
+++++;;;;;;;;;;++;+*?????%?%%%%%%%%%%???*+*???****+;;;;;;;;;;;;;;;;;;;
++++++;;;;;;;;;++;;;*****?*???**?*?*?******?*****;;;;;;;;;;;;:;;;;;;+;
++++++;;;;;;;;;;;;;;;+**************************;;;;;;;;;;;;;;;;;;;;;;
++++++;;;;;;;;;;:;;;;;;;++**+++++;;;++*******+;;;;:;:;+;;;;:;;;;;;;;;;
+++++++;;;;;;;;:::;;;;;;;;;;;;;;;:;;;;;;;;;;;;:;;;;:::;;;;;;;;;;;;;;;;
++++++++;;;;;;;:;;;;;;;;;;;;;;;;;:::;;;;;:::;;;;;;;;;:::;;;;;;;;;;;;;;
+++++++++;;;;;:;;;;;;;;;;;;;;;;;;:::;;;;;;;;;;;;;;;;;::::;;:;;;;;;;;;;
+++++;;++;;;:;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;::::;;;;;;;;;;;;
;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;::;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;++++++++*++++;++;;;;;;;;;;;;::;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;++++****??%%??*++;;+;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;+++*?%%%%SSSS%?*++;++;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;+*?%SSSSSSSSS%?+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;+*%SSSSSSSSSSSS?*+;;::;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;*%SSSSSSSSSSSSSS?*;;::;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;+?SSSSSSSSSSSSSSSS??+;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;+?%SSSSS%SS%%%SSSSSS%*;:;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;*%SSSSSSS%%%%SSSSSSS?*;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;+?SSS%%%SSSSS%%?%SSS%*;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;+SS%???%%?%??***?%S%*+;;;;;;::;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;+%%?***??**?*****?%+*++;;;:::::::::;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;:;+??*??%??*?????**?*;+++;;:::::::::;;;;;:::;;;;
;;;;;;;;;;;;;;;;;;;;;;;+;+%?%%%S%*?S%%%??*;;++++;::::::::;;;;::::;;::;
;;;;;;;;;;;;;;;;;;;;;:;+;;*%%%%%???%%%%?+;;;+;+;;:::::::::;:::::::::::
;;;;;;;;;;;;;;;;;;;;:;;;;;;+???*****??*;:;;;;;+;;::::::::;::::::::::::
;;;;;;;;;;;;;;;;;;:::;;;;;;::+******+;::::;;:;;;;:::::::::::::::::::::
;;;;;;;::::;::;;::::::;;;;;;:::+++;:::::::::;;:;;:::::::::::::::::::::
;;;;::;:::::::::::::::;;;;;;;::::;;;::::::;;::;:::::::::::::::::::::::
;;;;::;::::::::::::::::;;;;::::::::;;;::::::::::::::::::::::::::::::::
;;:::::::;:::::::::::::::::::::::::::;;:::::::::::::::::::::::::::::::
;;::::::::::::::::::::::::::::::::,,,,::::::::::::::;:::::::::::::::::
;;::::::::::::::::::::::::;::::::,,,,,,,,:::::::::::::::::::::::::::::
;;:::::::::::::::::::::::;::::::::,,,,::::::::::::::::::::::::::::::::
;;:;;;:::::::::::::::::::;::::::::::::;::::::::::::::;::::::::::::::::
;:::;:::::::::::::::::::;:::::::::::;;;::::::::::::;;:::::::::::::::::

“It’s a complete set. This is all called Subagh Kriya. If God has written with His own hands that you shall live under misfortune, then by doing Subagh Kriya you can turn your misfortune into prosperity, fortune, and good luck.” This is a five part kriya. Each part must be practiced for an equal amount of time, either 3 Minutes or 11 Minutes. Do not exceed 11 Minutes. Only the first exercise of this kriya may be practiced on its own, apart from the other exercises.

1. Sit in Easy Pose with a straight spine. Allow your upper arms to be relaxed, with the elbows bent and the palms in front of the chest. Strike the outer sides of the hands together, forcefully hitting the area from the base of the little finger (Mercury finger) to the base of the palm. This area is called the Moon area. Next, turn the palms to face down and strike the sides of the index fingers (Jupiter fingers) together. Alternately strike the Moon area and the Jupiter area as you chant Har with the tip of your tongue, pulling the navel with each Har. Your eyes are focused at the tip of your nose. This meditation was taught to the rhythm of Tantric Har by Simran Kaur.

***********************++++++++++++++++++++++++****+++++++++++++++****
***********************+++++++++++++++++++++++**++++++++++++++++++++**
*********++************+++++++++++;;;+++++++++++++++++++++++++++++++++
********++**************+;++++++;+++;;;+++++++++++++++++++++++++++++++
******++****************+;+++++;;+;+;;;;;;;;++++++++++++++++++++++++++
*****++*****************+;+++++;++;+;;;;;;;;++++++++++++++++++++++++++
****++*****************+++++++;+++;+;;;;;+;;++++++++++++++++++++++++++
***++***********+++++**+++++++;;+;;+++;;;;;;++++++++++++++++++++++++++
*+++**********++++++*++++++;++++++;;;+++;;;;++++++++++++++++++++++++++
*++*********++++++++++++++;+++*+**??*++++;;+++++++++++++++++++++++++++
++*****++*+++++++*++++++++;++**%SS##%*++++;;++++++++*+;;;;++++++++++++
+*****++*++++++++*+++++;++++++%S#####S*++++++;+++++*+;;;;;;+++++++++++
****++**+++++++++**+;;+;+++++?S#SSSS##%+;++++;+;;;+**;;;;;;;;;++++++++
***++*++++++++++****+;+++++++*S%%SS%%S%+;++++;;;;+****+;;;;;;;;;++++++
**++*++++++++++*?***++++++++++?????%??*++;;;;;;;;++**??+;;;;;;;;++++++
*+++++++++++++??***++++++++;;++?%%?%?++++;;;;;;;;;;+***?*;;;;;;;++++++
+++++*+++++++??**++++++++;;;;;;;+**+;;;;;;;;;;;;;;;;;*****;;;;;;;+++++
+++**+++++++?**?*++++++++;;;;;;;:;;;;;;;;;;;;;;;;;;;;;*****;;;;;;;++++
*+**+++++++?**?+++++++++;;;;;;;;:::::;;;;;;;;;;;;;;;;;;+****;;;;;+++++
+**+++++++****+++++++++;;;;;;;;;;;::;;;;;;;;;;;;;;;;;;;;+***+;;;;;++++
**+++++++****+;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+***+;;;;++++
*+++****???*++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+?*?*+++++++
++****?**??*++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+?********++
++*********?++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;**+*******++
++++****+++**++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;+*+**+++
++++++*++++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;**+++++
*+++++++++++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++++++++

I’m going to give you a very handy tool, one that you can use anywhere, and you’ll become rich. To become rich and prosperous, with wealth and values, is to have the strength to come through. It means that transmissions from your brain and the power of your intuition can immediately tell you what to do.

****+*++*+++++++++*++++++++++++++**+++++++++++**++++++++++++++++***++*
****+++++++++++++++++++++++++++++****++++++++++++*+++++++++++++++**+**
***+++++++++++++++++++++++++*++++++**?*+++++++++++++++++++++++++++++**
+**+++++++++++++++++++++++++++++**++++**++++++++++++++++++++++++++++**
+**+++++++++++++++++++++++++++*****++++**++++++++++++++++++++++++++++*
*****+++++++++++++++++++++++++++++**++++++++++++++++++++++++++++++++++
******+++++++++++++++++;+++++++++++**+++++++++++++++++++++++++++++++++
*++****+++++++++++++++++++++++++++++**++++++++++++++++++++++++++++++++
++++++++****+*+++++++++++++++++++++++++++;++++++++++++++++++++++++++++
+++++++++*******+++++++++*++++++++++++++++++++++++++++++++++++++++++++
+++++++++********+++*****++;++;+++++++++++*+++++++++++++++++++++++++++
******++****+**+*******++;;+;;+++++;++++++++++*+++++++++++++++++++++++
%%%????????????????***++;;;;;+++++++++++++++;+++++*******+***********+
????????%%%%%%%%%??*++;;;;;+++++++++++++++++++;+++*******+++++****???*
********************+++;;;+++++++++++++++++++++;+++++++++++++******+++
*******************++++;;++++++++;;;;;++++++++++;+++++++++****++++++++
********+***********+++;++++++;;;;;++;;;;++++++++;++++++**++++++++++++
***++++*************+;++++++++++++++++++;;;++++++;++++++++++++++++++++
+++++***************+;;++++++++++++++++++;;;++++++++++++++++++++++++++
+++*****************+;++++++++++++++++++++;;++++++++++++++++++++++++++
++*******+*******++*+;++++++;+++;;;;+++;;+;;;+++++++++++++++++++++++++
+****+++*+**+++++++++;;+++++;++;;;;;;;++;+;;;+++++++++++++++++++++++++
**++++++++++++++++++++;+++++++;+;;;;;;;;+;+;;;++++++++++++++++++++++++
++++++++++++++++++++++;++++++;++;;;;;;;;;;;;;;+++++;;+++++++++++++++;;
+++++++++++++++++++++++;;+++;;++;;+;;;;;;;;;;;+;++;;++++++++++++++++++
+++++++++++++++++++++++;;+++;+++;;+;;;;;;;;;;;;;+;;+++++++++++++++++++
++++++++++++++++++++++++;;++;++;;;+;;;;;;;;;;;;;;;++++++;++;++++++++++
+++++++++++++++++++++++++;++;++;;;+;;;;;;;;;;;;;;;+++++++++;;;;+++++;;
+++++++++++++++++++++++++;++;++;:;++;;;;;;;;;;;;;;+++;+;++;;;;;;+;;;;;
+++++++++++++++++++++++;++;+;++;;;;++;;;;;;;;;;;;+++;;;;;;;;;;;;;;;;;;
++++++++++++++++++++++++++;++*+;;;;;;+;;;;;;;++++++;;;;;;;;;;;;;;;;;;;
++++++++++++++++++++++++++;++*****?%*+++;;;;++++++;;;;;;;;;;;;;;;;;;;;
++++++++++++++++++++++++++++*?SSSSS#S%?++;+***+++;;;;;;;;;;;;;;;;;;;;;
++++++++++++++++++++++++++**%S########S%****+++++;;;;;;;;;;;;;;;;;;;;;
++++++++++++++++++++++++++*%SS###SS####S%**+*++;;;;;;;;;;;;;;;;;;;;;;;
++++++++++++++++++++***++++?SS#SSSSSS###%++*??+;;;;;;;;;;;;;;;;;;;;;;;
+++++++++++++++++++*?*****+*S#SSS%%SSS#S***?***;;;;;;;;;;;;;;;;;;;;;;;
+++++++++++++++++++*?***??**?S%?SSS%%%S?*??****+;;;;;;;;;;;;;;;;;;;;;;
++++++++++++++++++++*?***????S%????%?%%???*****;;;;;;;;;;;;;;;;;;;;;;;
++++++++++++++++;;;;;+****???%S%%%?SSS%???****;;;;;;;;;;;;;;;;;;;;;;;;
++++++++++++;;;;;;;;;;+***????SSS%%SSS%??****;::;;;;;;;;;;;;;;;;;;;;;;
++++++++++++;;;;;;;;;;;****????%%%%%?????***+;:::;;;;;;;;;;;;;;;;;;;;;
++++++++++;;;;;;;;;;;;;+?*???????%%?**???*?*;::::;;;;;;;;;;;;;;;;;;;;;
+++++++++;;;;;;;;;;;;;;;*?***??????????***?;::::;;;;;;;;;;;;;;;;;;;;;;
++++++;;;;;;;;;;;;;;;;;;;*****?*??????****+:::::;;;;;;;;;;;;;;;;;;;;;;
+++++;;;;;;;;;;;;;;;;;;;;+****??+++*?*****;::::;;;;;;;;;;;;;;;;;;;;;;;
+++++;;;;;;;;;;;;;;;;;;;;;*****??;;******+;::;;;;;;;;;;;;;;;;;;;;;;;;;
++++;;;;;;;;;;;;;;;;;;;;;;;+***?%%******+;;::;;;;;;;;;;;;;;;;;;;;;;;;;
+++;;;;;;;;;;;;;;;;;;;;;;;;;***?%%?*****;;;::;;;;;;;;;;;;;;;;;;;;;;;;;
+++;;;;;;;;;;;;;;;;;;;;;;;;;;**?%?*****;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++;;;;;;;;;;;;;;;;;;;;;;;;;;;+*??*****+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;??****+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+?******;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+?*****???+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;*?*****?????****+++*+;;;;;;;;;;;;;;;;;;;;;
++;;;;;;;;;;;;;;;;;+*******???***+;*????*****+++;;;;;;;;;;;;;;;;;;;;;;
++;;;;;;;;;;;;;;;;;;+++*******?*+;;;?*******;;;;;;;;;;;;;;;;;;;;;;;;;;
++;;;;;;;;;;;;;;;;;;;;;;********;;;;********;;;;;;;;;;;;;;;;;;;;;;;;;;
++;;;;;;;;;;;;;;;;;;;;;;*******+;;;;+********;;;;;;;;;;;;;;;;;;;;;;;;;
++++;;;;;;;;;;;;;;;;;;;+*******+;;;;+?*****+**+;;;;;;;;;;;;;;;;;;;;;;;
+++++;;;;;;;;;;;;;;;;;**+******+;;;;+*+**+**;+**;;;;;;;;;;;;;;;;;;;;;;
+++++++;;;;;;;;;;;;;+**+;****+**;;;;*+;**;;**;;*+;;;;;;;;;;;;;;;;;;;;;
++++++++;;;;;;;;;;;;**;;+*+**;;*+;;+*;;+*;;;**;;;;;;;;;;;;;;;;;;;;;;;;
+++++++++++++;;;;;;;;;;;**;*+;;+*;;;;;;+*;;;++;;;;;;;;;;;;;;;;;;;;;;;;
++++++++++++++;;;;;;;;;;*++*+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++++++++++++++;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++++++++++++++++++;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+
+++++++++++++++++++++;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++

2. Stretch you arms out to the sides and up at a sixty-degree angle. Spread your fingers wide, making them stiff. The palms face forward. Cross your arms in front of your face. Alternate the position of the arms as they cross: first the left arm crosses in front of the right and then the right arm crosses in front of the left. Continue crossing the arms, keeping the elbows straight and the fingers open and stiff. This movement is also done to the rhythm of Tantric Har by Simran Kaur, but this time you do not chant.

The Teachings of Yogi Bhajan ©2008

Page 263

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Subagh Kriya p.2 of 2

************************************++*++++++******************+***+++
***********************+*?????*************************************+*+
+*+************?****?*******++++++++++++*****????*???????*************
**********??%%???****+++;;;;++++++;;;;;;;;;;;+++++*?%SS%%???**********
++******???%%?***+;;;;;;;++++++++++++++++++;;;;;;;;;+**?????**********
++****++++*****+++;;;;;++++;;;;;;;;++;;+++++++++;;;;;;;;;+++*********+
++++**+++++++;;+++;;;;++++;;;;;;;;++**+;;;;;;;+++++;;;;;++++++++;+*+++
**+++*+++++;+;+;+;;;;;;;;;;;;+++++++;+**+;;;;;++;+++;;;;;;+++++;++++++
+*++++++++;;;;;;;;;;;;;;;;;;++;++++*+;;++++;;;;++;;+;;;;;;;;;++;++++++
+++++++++++;;;+;;;;;;+;;;;;;;;;;++++*+;;++;++;;;;;+;;;;;;;;;;;;;++++++
++++++++++++++;;;;;;+;;;;;;;;;;;;;;;+++;;;;;;++;;;;;;;;;;;;;;;;;;;++++
++++++++++++++++++;;;;;;;;;;++;+;;;;;;+;;;;;;;;++;;;;;;;;;;;;;;++++++;
+++++++++++++++++++++;;;;;++++;;;;;;;;+;++;;;;;;;;;;;;;;;++;+++++;;+;;
+**?****+++++++++++++*+++++;;;;;;+++;;;++;;;;;+++++++++++++++++;;;;;;;
??%?????????????%%?????+;;;;;;;;;;;+++;;++;;;;;;++***+++++++++****+++;
++++++++****?????*****+;;;;;;;++++++;;++;+++;;;;;;+++++++++******++++;
+++++++******++++*****+;;;;;;++++;;;;;;;+;;++;;;;;;+;+++++++++++++++++
+++*****++++++*********+;;;;++++;;;;;;;;;;++;;;;;;;+++++++++++++++++++
*****+++++++****++++*+++;;;;+++;++++++++;;;+;;;;;;;+++++;;+++++++++;;;
**++++++++*++++++++++++;;;;+++;;;;;++++;;;;;;;;;;;+++;;+++++++++++++++
+++++++++++++++++++++++;;;+++;;;;++;;;;;;;;;;;;;;;;++;+;;;++++++++++++
++++++++++++++++++++++++;;+++;;;+;;;:;;;;;;;;;;;;;;;;;;;+++++++++++;;;
++++++++++++++++++++++++;;++;;;;;;;;;;;:::;;;;;;;;;;;;;+;++++++++;;;++
++++++++++++++++++++++++;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;+;++;;;++++
++++++++++++++++++++++++;;+;;;;;;;+;;;;;:;;;;;;;;;;;;;;++;;;;+;;++++++
++++++++++++++++++++++++;;;;;;;;;;;;;;;:::;;;;;;+;;;;;;;;;;;;;;;++++;;
+++++++++++++++++++++++++;;;;;;;;;;;:;;;:::;;;;;;;;;;;;;;;;;;;;;;;++++
+++++++++++++++++++++++++;;;;;;;;;+;:;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;+++
+++++++++++++++++++++++++;;;;;;;;+;;;;;;;+;;;;;+;;;;;;;;;;;;;;;;;;;;;;
+++++++++++++++++++++;+++;;;;;+++***???++++;;;;+;;;;;;;;;;;;;;;;;;;;;;
++++++++++++++++++++;;+++;;;++**?SSS##S?+**;;;;;+;;;;+;;;;;;;;;;;;;;;;
++++++++++++++++++;;;;+++;;;+++?S######S?**++;;;+;;;;;;+;;;;;;;;;;;;;;
++++++++++;;;+++*+;;;;;;+;++++*S#####S##S?+;;+;;;;;;;;;++;;;;;;;;;;;;;
+++++++++;;;;;+++*+;;;;;++++;+%##SSSSSS##%+;;;;;;;;;;;+*;;;;;;;;;;;;;;
++++++++;;;;;;;++**+;;;;;;;;;;*#%?%SS%%%S%+;;;;;;;;;;+**;;;;;;;;;;;;;;
++++++++;;;;;;;;+***+;;;;;;;;;+%???????*?*+;;;;;;;;;+***+;;;;;;;;;;;;;
++++++++;;;;;;;;*****+;;;;;;;;;+%%S%?S%%++++;;;;;;;+**+**+;;;;;;;;;;;;
+++++++;;;;;;;;*?****;;;;;;;;;;;+?%????+;;;;;;;;;;;;+****?;;;;;;;;;;;;
+++++++;;;;;;;+?***+;;;;;;;;;;;;;:;++;::;;;;;;;;;;;;;;*****;;;;;;;;;;;
++++++;;;;;;;;*?***;;;;;;;;;;;;;;::::;;;;;;;;;;;;;;;;;;*****;;;;;;;;;;
++++++;;;;;;;+*****;;;;;;;;;;;;;:::::::;;;;;;;;;;;;;;;;+****+;;;;;;;;;
++++++;;;;;;;+*****;;;;;;;;;;;;;;::::::::;;;;;;;;;;;;;;;*****+;;;;;;;;
++++++;;;;;;;****?+;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;+*****;;;;;;;;
++++++;;;;;;;?****;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+**+*+;;;;;;;
++++++;;;;;;;****+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;****+;;;;;;;
++++++;;;;;;+****;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;****;;;;;;;
++++++;;;;;;+****;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+?**+;;;;;;
++++;;;;;;;;+**?*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;****+;;;;;
++++++;;;;;+***?*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*?***+;;;;
++++++;;;;;*?????;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;**?%%?*;;;
+++++++;;;+??%%?*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+?%??*+;;;
+++++++++;;++*??+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+**+;;;;;
+++++++++++;;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++

3. Keep your arms out and up at sixty degrees as in the previous exercise. With your hands, make a fist around your thumb, squeezing your thumb tightly as if you are trying to squeeze all the blood out of it. Move your arms in small backward circles as you continue squeezing your thumb. Your arms are stretched and the elbows stay straight. Chant the mantra “God” powerfully form your navel. One backward circle of the arms equals one repetition of “God.” The speed and rhythm of the chanting is the same as in the previous exercises. Move powerfully so that your entire spine shakes, you may even be lifted slightly up off the ground by the movement.

4. Bend your arms so that your elbows point to the sides. The forearms are parallel to the floor and the palms face the body around the level of the diaphragm. The right hand moves up a few inches as the left hand moves down. The left hand moves up as the right hand moves down. The hands move alternately up and down between the heart and navel. As the hands move, chant Har Haray Haree, Whahay Guroo in a deep monotone with one repetition of the mantra approximately every 4 seconds. Chant from your navel. If you are practicing the exercises for 11 minutes each, then you will chant the mantra out loud for 6 minutes, whisper it strongly for 3 minutes and then whistle it for 2 minutes. If you are practicing the exercises for 3 minutes each, then you will chant the mantra out loud for 1 minute, whisper it strongly for 1 minute, and then whistle it for 1 minute.

++++++++*+++++++++++++++++++++++++++++++++++++++++++++++++***+++++++++
+++++++**+***++++++*********++++++++++++++++++++*+++++*++++****+++++++
*++++***********?***+***++*+++++**++*++*********************+***++**++
+***?????*???*+++;;;;;;;;;;;;;;;;;;;;;;;;;;+++*****?%%%%%??*****++*+*+
+**?%%%?***+;;;;;;;;;;;;;++++;;;;;;;;;;;;;;;;;;;;;;++*?%%????*********
;;;++**++;;;;;;;;;;;;;+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++********++*
+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++;++
++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;++
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;++
+++;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;+*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++++++;;;;;;;;;;;;;;;;;:;;;;;;;;;;+*;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;+++++;;+;;;;;;;;;;;:::;;;;;;;;;;;+*+;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;++++++++;;;;;;;;;;+;;++;;;;;;;++;;;:;;;;;;;;;;;;;;;;;;;;;;;++;++
;;;++++++++++++;;;;;;;++++;;;;;+++**+;;++;;;;;;;;;++;;;;;;;;;;;+;;;;;+
+++++++++++++++++++++++;;;+++;;;++;;;+++++++;;++++++++;;;;++++++++++;;
????????*?????????*+;;;++++++++****+*++++********++*+++++++++++*****++
******??????******+;;++*?****?????????????????????**+++;;;+++****+++++
+++****++++++++++++++*?*??*?????????????????????????????*****++++;;;;+
***++++++++++++++++**????*???????????????????????????????????+;;;;++++
++++++++++++++++++*********???????%%%???**********?????????*?+;;;;++++
+++****????????**************??**?*??**++++++++++++**???????*+;;;;++;;
+++??????????????????????**?????*******+;;+;;++++*+++++++***+;;;;;;;;;
+++****??????**+???*????************?****+;;;;;+**++++;:::;;;;;;;;;;;;
++++**???????*****?********************?*+;;;;;+?*;;;;;;;::;;;;;;;;;;;
+++++****++++++;;;**;;;;;;+********+++++;::;;;;*?*;;;;;;;;;;;;;;;;;;;;
++++++;;:::::;;;;;+*;;;;;;;;;+++++;:::::::::::;***+;:::;:;;;;;;;;;;;;;
++++++++;;:;;;;:;;;*;;;;;;;;:::::;:::::::::::::;++;;;::;;;;;;;;;;;;;;;
+++;;;;;+;;;::::;;:++;::;;;;:::::;:::::::::::::;;;;;;;:;;;;;;;;;;;;;;;
;;;;;;;;;;;;:::;;;;;;:::::::::::::::::::::::::::;::::;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;:::;;;::::::::::::;:::::::::::::::::::;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;:::::;::::::::::::;::::::::::::::::::;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;::::::::;;;;;;;;;;;;;;;;;;:::::::;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;:::;;;;;;;;++****++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;++*%%%SSS%*+;+;;::;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*%S######S?;;::::;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;?S########S*;:::;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;*S###S#SS###%?;:;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;+%###SSSSSSS##?;:;;::::;;:;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;?#S%%SSS%%?%#%+;;::::::::;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;:+S%**??*?**?%?*;::::::::;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;+????%?*%%???+++;::::::;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+?%%S%?SSS?+;+++;:::::;;::;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;*??***?*;;;;;;;::::;:::;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;+**+;::;;;;;;:::;;;:;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;;;;:;;;;;::::;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::;;;;:;;:::;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::;;;:::;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

*++++**???**+++;;;;;;;;;;++++++++++;;;;;;;;;;;;;;;;+++??%%%%%???******
**+;;++;++;++;;;;;;;;;;+++++;;;;;+++++++++;;;;;;;;;;;;;;+**??????*****
++++;++;;;;+;;;;;;;;;++;;;;;;;;+;;;;;;;;;++++++;;;;;;;;;;;;;;+********
+;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++;;;;;;;;+++++;;;;;;;;;;;;;+++++
+;;;+;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;++*+;;;;;;;;;;++++;;;;;;;;++;;;+++
+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;+*+;;;;;;;+++;;;;;;;;;;;;;++++;
+++++++;;;;;;;;;;;;;;;;;;;;;;;;;+++**;;;;++;;;;;;;;++;;;;;;;;;;;;;;;+;
+++++++++;;;;;;;;;;;;;;;;;;;;;;;;+;;*+;;;;;;;;+;;;;;;;+;;;;;;;;;;;;;;;
++;+++++++++;;;;;;;;;;;;;;;;;;;;;;;;;*+;;;;;;;;;++;;;;;;;;;;;;;;;;;;;;
+;;;;++;++++++++;;;;;;;;;;+;;;;;;;;;;;*+;;;;;;;;;+++;;;;;;;;;;;;;;;;;;
;;+;+++++++++++++;;;;;;;;++++;;;;;;;;+;;;+;;;;;;;;;;+;;;;;;;;;;;;;;;;;
+++;+;++++++++++++;;++++++;;;++++++****++++;;;;;;;;;;;;;;;;;;;;;+;;;;;
??*******+++++++****++;;;;;;;;;;;;;;;;++*++;;;;;;;+;;+;+;;;+;;;;;;;;;;
***??????%%%%??????*;;;;;;;;;;++++;;;;;;;;;;;;;;;;;;+*++++++++++++++++
+++++*******++++++++;;;;;+++++++;;;;;;;;;;;;;;+;;;;;+++++++++++***?***
*****++++++++++++++++;;+;*+++++;;;;+;;;;;;;;;;+;;;;;;;;;;++++**+++++++
++++++++++++++++++++++;;+++++++;;++;;;;;;;;;;;;+;;;;;;;+++++++++++++++
++++++++++++++++++++;;;+++++++++++;;;;+;;;;;;;;++;;;;+++++;;;;;;++++++
+++++++++++++++++++++++++++++++++++++++++++++;;+++;++++;;;;;;;;;;;++++
++++++++++++++++++++++++++++*+*++++++**++++++++++;+++;;;;;;;;;;;;;++;;
+++++++++++++++++++++***********************++++++;;;;;;;;;;;;;;;;;;;;
+++++++++++++++++++++************?***************+;;+++;;;;;;;;;;;;;;;
+++++++++++++*?******************?******************???**+;;;;;;;;;;;;
++++++++++++???%%??????*****++***************************+;;;;;;;;;;;;
++++++++++;+???????????????%???????**********************+;;;;;;;;;;;;
;;;;;;;;;;;***************??****????????*************?***;;;;;;;;;;;;;
;;;;;;;;;;;+***++++++++++*+++++++++++**++++++++**+++++++;;;;;;;;;;;;;;
;;;;;;;;;;;;+++++++++**+****++++++++++++++++++++;;;::::;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;::::;;;;;;;;;;;;:;::::;:::::;:;:;;::::;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;::::::;:::::;;;;;:::;;:::;;;;::::::;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;+;++;+;;+;;;;;:;:;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++??%%%%?+;+;;:;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+%SS####S?+;;:::;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;:+%S#######S?;:::;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;+%S##S#SSS##S?+::;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;*S##SSSS%SSS#%+:;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;+S#%%SSSSS%%#%+;;;:::::;:;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;:;%%?*?%??***%?+;:::::::::;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;::;;+?????*???**+++;:::::::;;:::;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;::::;;;*%%S%?%S%?+;+;;::::::::::::::::;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;::::::;;;;;+??**??*;:;;;;::::::::::::::::;;;;;;;;;;
;;;;;;;;;;;;;;;;::::::::::;;;;::+*++::::;;;;:::::::::::::::;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;::::::::;;;:::::;;:::;;;;::::::::::::::;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;:::::::::::::::::::;::::::::::::::::::;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::::::::::::::;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;::::::;;::::::,::::::::::::;:;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;:::;;;:::::::;;:::::::;;;;:;;;;;;;;;;;;;;;;;;;;

5. Bend your elbows and rest your right forearm on your left forearm, with your palms down. The arms are held in front of your body at shoulder height. Close your eyes, keep your arms steady. Keep your spine straight and your arms parallel to the floor. Breathe slowly and deeply so that one breath takes a full minute. Inhale for 20 seconds, hold for 20 seconds, and exhale for 20 seconds.

Yogi Bhajan • June 21, 1996

The Teachings of Yogi Bhajan ©2008

Page 264

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Synchronize the Brain and the Tattvas

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;+:,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,++;::,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,++*+:,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:++*+:,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:*+++;:,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,;***+;,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:****:,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,:;+++++:,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,::,,,,,,,,,,,,,:;+++++;:,,,
,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,:,,,,,,,,:::,,,,,,,,,:;;++;;++;,,,,,
,,,,,,,,,,,,,,,:,,,,,,,,:::,,,,,,,::,,,,,,::::::,,,::;+++;;;;+;:,,,:::
,,,,,,,,,,,,,,:::,,,,,,,,:::,,,,,,,::,,,,:::::::::;+++;;;;;++;:,::::,:
,,,,,,,:,,,,,,:::;;;;;;;;;;:,,,,,,,:::,,::::::::;+;;;;;;;++;:,,,,,,,,,
,,,,,,::,,,,,:;?*++++++++*?+,,,,,,,,::::::::::;;;+;;;;;++;:,,:,,,,,,::
,,,:::::,:::::%S***++++***?S;,,,,,,::::::::::;;;;;;;++;::,:,,,,,,:::,,
::::::::::::::?S*%%%?+?%%?*%;,,::::::::::::;;;;;;;++;:,,,::,::::,,:,,:
::::::::::::::*S*+**++**+*?%;:::::::::::;*+;;;;;++;:,::::::,::::,:,::,
::::::::::::::?S%**??*??*?SS+::::::::;+?%S*;;++++:::::::::::::::::,:,,
::::::::::::::*##SSSSSSSSS#S+::::;+*?%%%%%%++++;::::::::::::::::::::::
::::::::::::::+S###SSSSS##S?;;;;?%%%%S%S%%S*++::::::::::::::::::::::::
:::::::::::::::?###########%%%SS%%%S%SSSSSS%%;::::::::::::::::::::::::
:::::::::::::;*?%S#########SSSS%%%%S%SSSSS%S#*::::::::::::::::::::::::
::::::::;;;+?%%%%SS###SS##SSSSS%%%%S%SSSSSSS#?::::::::::::::::::::::::
::::::+*??%%%%%%%SSSS%+%SSSSSS%%%%SS%SSSSS%?*+::::::::::::::::::::::::
:::;:*%%%%%%%%%%%%%SS?+?SSSS%%%%%%SS%SS#%*;::;;:::::::::::::::::::::::
::::+%%%%%%%%%%%%%%%%*+*SSSS%%%%%%%%%SS?;:::::;:::::::::::::::::::::::
:::;%%%%%%%%%%%%%%%S?++?SSSSS%%%%%%%%?;::;;;;::;::::::::::::::::::::::
;;:+%%%%%S%%%%%%%%%S*+;*SSSS%%%%%%%%?;:;;;:;;;;:;:;:::::::::::::::::::
;;;?%%%%%SSS%%%%%%%%*+++SSSS%%%%%%%%*:;;;;;;;;;;:;;;:;;:::::::::::::::
;;;?%%%%%%SS%%%%%%S%**+*SSSS%%%%%%%%*;;;;;;;;;;;;;;;;;;;:;::::::::::::
;;+%%%%%%SSS%%%%%%?+;+*%SSSS%%%%%%%%+;;;;;;;;;;;;;;;;;;;:;::::::::::::
;;*%%%%%SSSSS%%?*+++*%SSSSS%%%%%%%%%+;;;;;;;;;;;;;;;;;;;;:::::::::::::
;+%%%%%%SSS%?*++++*?SSSSSS%%%%%%%%%S+;;;;;;;;;;;;;;;;;;:::::::::::::::
;?%%??*****+++++++*%SSSSS%%%%%%%%%%S*;;;;;;;;;;;;;;;;;;:::::::::::::::
;??***++++++++++++++?SSS%%%%%%%%%%%S?;;;;;;;;;;;;;;;;;;;::::::::::::::
;******++++++++++++*+*%%%%S%%%%%%%SS?;;;;;;;;;;;;;;;;;::::::::::::::::
;+***??+*?*++++****+***SSSS%%S%S%%S%%;;;;;;;;;;;;;;;;;;:::::::::::::::
;;*????*%*+++*******++*?SSSSSSS%%%%%%+;;;;;;;;;;;;;;;:::::::::::::::::
;;+**++?*+++*******?*+++%SSSSSSSS%%%%*;;;;;;;;;;;;;;;;;:::::::::::::::
;++;;;**++*********?***++SSSSSSSS%%%%?;;;;;;;;;;;;;;;;;:::::::::::::::
++;;;+**+**********????**???%%%?%%%SSS?;;;;;;;;;;;;;;;;::::::::::::::;
++++++**************%?%?%????********%S*;;;;;:;;;;;;;;;::::::::::;::::
+++++***********?***%???%???????****++*+;;;;;;;;;;;;::::::::::::::::::
++++++**********??**%???%%%?????*****+++;;;;;;;;;;::::::::::::::::::::
;;;;;;;+********??*?%?%%%%%??******+++++;;;;;;;;;:::::::::::::::::::::
;;;;;;;;+*******?%??%%%%%%??******+++++++;;;;;;;;;:;::::::::::::::::::
;;;;;;;;;***+****%%?SS%SS??********++++++;;;;;;;;;::::::::::::::::::::
;;;;;;;;++**+****?%?SS%SS%?*********++++++;;;;;;::::::::::::::::::::::
;;;;+++++++****??*%%SSSSSS%**********++++++;;;;;::::::::::::::::::::::
;++++++++***???%%%?%SSSSSS?************++++;;;;;::::::::::::::::::::::
;;;;;;;+++*????????%%SSSS%****************++;;;;;;;:::::::::::::::::::
;;;;;;;;;+******?????????**?*************+*++;;;;;;::::::::::::::;::::
;;;;;;;;;++*++**???+++++++*????***********++++++;;;:::;;;;;;;;;:;;;:;;
;;;;;;:;;++++++*?*++;;;;+++++*??%????*??**+++++;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;++***+***++;;+++++++++***???**+++;;;;;;;;;;;;;;;;:::::::::;;:
;;;;;;;;;;;;;;;;;;+++;;;+;;;++++++++;;:::::;:::;;;;;;;;;;;::::::::::::

1. Sit in Virasan and place the palms together at the sternum. Extend the left arm out to the side, 60 degrees above parallel, palm facing down, and move the left hand up and down at the wrist as fast as possible

1a) keeping the elbow locked. Coordinate the movement with Breath of Fire for 3 minutes. Change arms and continue for 3 minutes.

1b) Finally, extend both arms and resume the motion with both arms for 2 minutes. Close your eyes and visualize yourself flying high in the sky. Take yourself through the five elements and totally identify with each. First imagine you are ether, then air, then fire, then water, then earth, then ether again. Feel the difference between each, especially when you return to the ether. Spend about 15 seconds on each tattva. This exercise helps differentiate the left from the right hemispheres of the brain. Normally Breath of Fire creates a neutral state. Here, however, the movement of the hands creates that differentiation and synchronizes the hemispheres as well. Additionally, this exercise is said to balance the tattvas. For optimum results, practice it every day.

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::,,,,::,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;++;;;::,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;;+***+++;:,,,,,,
,,,,,,,,,,,,,,,,,,,,,:,,,,,,,:,,,,,,,,,,,,,,,,,,::;;;;++;::;+***;,,,,,
,,,,,,,,,,,,,,,,,.,,,::,,,,,,,:,,,,,,,,,,,,,,:;;;;;;;+;:,,,,,:;*?*:,,:
,,,,,,,,,,,,::,,,,,,,:::,,,,,,::,,,,,,,,,,,:;;;;;;;;+:,,,,,,,,,::++,,:
,,,,,,,,,,,,:;;;;;;;+;;:,,,,,,,::,,,,,,,,:;+;;;;;;+;:,,,,,,,,,,,,,,:::
,,,,,,,,,,,:??++++++++??:,,,,,,:::,,,:,::;;;;;;;+;:,,,,,,,,,,,,,,,,:::
,,::::,::,,;S?*??*+*???S;,,,,,,::::::::;;;;;;++;:,,,,,,,,,,,,,,,,,::::
::::::::::::??*??*+??**%;,,,,,,:::::;;;;;;;++::,,,,,,,,,,,,,,,,,:::::,
::::::::::::?S*+**+***%S+:,:::::;;*?%;;;+++;::::,:,,,,,,,,,,,,,:::::::
::::::::::::?#S%SSSSSS#S+,,::;+?%%%%%*+++;::::::::,,,,,,,,,,,,::::::::
::::::::::::*S##SSSS###?+;++?%%%%%%%S?++;:::::::::::,,,,,,,,::::::::::
::::::::::::;%#########SSSSS%%%%SSS%S%%+::::::::::::,,,,::::::::::::::
::::::::::;+??%########SSSS%%%S%SSSSS%S?::::::::::::::::::::::::::::::
:::::;++*?%%%%SSS#S*S#SSSS%%%%SSSSSSSSS*::::::::::::::::::::::::::::::
::::+?%%%%%%%%%%SS*+%SSS%%%%%%SSSSS%*+;;::::::::::::::::::::::::::::::
:::;?%%%%%%%%%%%%%*+%SSSS%%%%%%%SS?;::::::::::::::::::::::::::::::::::
:::?%%%%%%%%%%%%S?++%SSSS%%%%%%%?;::::::::::::::::::::::::::::::::::::
;:;%%%%SS%%%%%%%S*+;%SSS%%%%%%%?;:;;::::::::::::::::::::::::::::::::::
;:+%%%%%SS%%%%%%S*++?SSS%%%%%%%*:;;;;;::::::::::::::::::::::::::::::::
;;?%%%%%SS%%%%%%?+++%SS%%%%%%%%*;;;;;;;;;;::::::::::::::::::::::::::::
;;?%%%%%SS%%%%?*;;*%SSSS%%%%%%%*;;;;;;;;;;;;:::;::::::::::::::::::::::
;*%%%%%SSS%?++++*%SSSS%%%%%%%%%*;;;;;;;;;;;;;;::::::::::::::::::::::::
;%%%????**+++++*%SSSSS%%%%%%%%S*;;;;;;;;;;;;::::::::::::::::::::::::::
+?**+++++++++++++?%S%%%%%%%%%%S?;;;;;;;;;;;;;:::::::::::::::::::::::::
+*****++++++++++++*%%%%%%%%%%%S?;;;;;;;;;;;;;;;:::::::::::::::::::::::
;***?*+?*++++****+**SSS%%%%%%%%%;;;;;;;;;;;;;;;:::::::::::::::::::;:::
;+*??*?*+++*******++?SSSSSS%%%%%+;;;;;;;;;;;;;::::::::::::::::::;;::::
;;++;+*+++******?**++%SSSSSS%%%%*:;;;;;;;;;;;;;::::::::::::::::;;:::::
+;;;+*++********????+*%%%%%%%%SS%+::;;;;;;;;;;;::::::::::::::;::::::::
+++++**+*********%?%????*******?%%+;;:::;;;;;;;:::::::::::::::::::::::
++++***+******?**%?????????****++*+;;;;;:;:::::::::::::::::::::::;;;;;
+++++*********?**%??%%%????****++++;;;;;;;;:::::::::::::::::::::::::::
;;;;;;+*******??*?%%%%%?*****++++++;;;;;;:::::::::::::::::::::::::::::
;;;;;;;+**+***?%?%S%S%?******++++++;;;;;;;;::::::::::::::::::::::::::,
;;;;;;;+**+****%?SS%S%?*******++++++;;;;;::::::::::::::::::::::::::,,:
;;;;++++++*****?%SSSSS%?******++++++;;;;;:::::::::::::::::::::::::::::
;;;+++++**???%%?%SSSSS%******++++++++;;;;:::::::::::::::::::::::::::::
;;;;;;;+*????????%SSSS?***********++++;;;;;;::::::::::::::::::::::::::
:;;;;;;;+*****??????***??**********++++;;;;;::::::::::::::::::::::::::
;;;;;;;;++++**?*+++++++*????********+++++;;;:::;;;;;;;:;;;:;;:::;;::::
;;;;::;;+++++**+;;;;++++++*???????*++++;;;;;;;;;;;::::::::::::::::::::
;;;;;;;;;++++;+++;;;;+;;+++++++++;:::;;:;;;;;;;;;:::::::::::::::::::::
;;;;;;;;;::::;;;;;;;;;;;;;;;;;;;::::::::::::;;:;;;;:;:::::::::::::::::

,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,:;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::,
,,:;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;;,,
,,::;+;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:;+:,,,
,,,::;++;::,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,:,,,,,,,,,,,,,,,,::;;++;,,,:
,,,:::::;;;;::,,,,,,,,,,,,,,,,,:,,,,,::,,,,:,,,,,,,,,,:::;;;++;::,,,::
:,,,:::::;;;;;;;::,,,,,,,,,,,,:+;;;;++;,,,,:,,,,,,,::;;;;;;;;:,,,,,:::
:::,:::::,:;;;;;;;::,,,::::::,;%**+**?%:,,,:::,,,::;;;;;;;::,,:,,,::::
:::::::::::::;;;;;;:;:::::::::;%**+***?:,,,,:::;+::;;;;:::,::::,,:::::
:::::::::::::::;;;;;*?*+;;::::;S%%%%%S%:,:;+**?%?;;;;::::::::::,::::::
::::::::::::::::::;+?%%%%%?*+*+%######%???%%%%%%?+;:::::::::::::::::::
:::::::::::::::::::;?%%%%%%%%%SSS#####SSS%%%%%%%%*::::::::::::::::::::
:::::::::::::::::::;?%%%%%%%%%%%%SSSSSS%%%%%%%S%?+::::::::::::::::::::
:::::::::::::::::::;;*?%%%%%%%%%%%%%%%%%%%%%%%*;::::::::::::::::::::::
::::::::::::::::::;;;;;+?%%%%%%%%%%%%%%%%%%?*;::::::::::::::::::::::::
::::::::::::::::::;;;;;;;*%%%%%%%%%%%%%%%??*:;;:::::::::::::::::::::::
::::;::::::::::::::;;;;;;;?%%%%%%%%%%%%%%%%+:;;;;:::::::::::::::::::::
::::;;::::::::::::::;;;;;;?%%%%%%%%%%%%%%%%;;;;:::::::::::::::::::::::
::::;;;:::::::::::::;;;;;;+*+++*%%%%%%%%%%%;;;;;;;::::::::::::::::::::
;::::;;;:::::::::::::;;;;+*+++++*%%%%%%%%%%;;;;;;;;;::::::::::::::::::
;;:::;;;;:::::::::::;;;;**+++***+*SS%%%%%%%+:;;;;;::::::::::::::::::::
;;;:::;;:;;:::::::::;;;;+++****?*+?SSSS%%%%+:;:;;;;:::::::::::::::;:::
;;;;;::;;;:;;;;;;;;;;;;;++*+***??????????%%?;:::::::::::::::::::::::::
;;;;;;;:;;;;;;;;;;;++++++**+****?????****+*?+;;:::::::::::::::::::::::
+*+++++;::::;;+;;;;;;;;;++*+**?*?????***++++;;;;;:::::::::::::::::::::
++;;;;::::::::::::::;;;;;;*+**??%%%?**++++++;;;;;:::::::::::::::::::::
:::::::::::::::::::;;;;;;;+***?%%%%?*+++++++;;;;;:::::::::::::::::::::
:::::::::::::::::::::;;;++*?????%SS%***++++++;;;::::::::::::::::::::::
::::::::::::::::::::::;;;;+****????*******++++;;;:::::::::::::::::::::
:::::::::::::::::::::::::;+++**+;;;+**??****+++;;;::::::::::::::::::::
::::::::::::::::::::::;;;;;;;;+;;;;;;++***+;;;;;;;;;;:::::::::::::::::

2. Sit in Easy Pose. Make fists of the hands with the thumbs tucked inside, and place them palm down in front of the chest at the level of the heart. Now, without moving the wrists, rotate the fists rapidly around each other in coordination with Breath of Fire for 1 minute.

Comments: As explained in Yogic philosophy, all living matter is comprised of five elements: earth, air, fire, water and ether. These are known as the five tattvas. Practice of this short kriya will bring the tattvas into a state of balance and will synchronize the hemispheres of the brain. This is a very powerful set of exercises to practice every day.

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,,,,,::,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,.,,,,,::,,,,,,,,,:,,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::,,,,,,,,,,:,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,,:;+++;;;+++++;,,,,,,,,,,:,,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,,,,,,,,:*%+++;;;;+++*%;,,,,,,,,,,:,,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,,,,,:::::,,;S%*???*+*???*S?,,,,,,,,,,,:,,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,,::::::::::,;%?*???*+*??*+?*,,,,,,,,,,,::,,,,,,,,,,,,,,,
,,,,,,,,,,,,,,:::::::::::::?%*++++;++++*%*:,,,,,,,,,,:::,,,,,,,,,,,,,,
,,,,,,,,,,,,,:::::::::::::;?S?**?%?%?**%S?;:,,,,,,,,,::::,,,,,,,,,,,,,
,,,,,,,,,,,,:::::::::::::::?##SSSS%SSSS#S*:::,,,,:,,,::::::,,,,,,,,,,,
:,,,,,,,,,,::::::::::::::::?###SSSSSS###?+:,::::::::::::::::::::,,,,,,
:,,,,,,,,,:::::::::::::::::;%##########S*:,,:::::::::::::::::::::,,,,,
,,,,,,,::,::::::::::::::::;*%S#########S%*;::,::::::::::::::::::::::,:
,:::::::::::::::::::;;:+??%%%SS#######SSS%%%?+:;;:::::::::::::::::::::
:::::::::::::::::;+*???%%%%%%%SSSSSSSSSS%%%S%%%%?*+;::::::::::::::::::
:::::::::::::::;*??%%%%%%%%%%%%%%%%S%%%%%%%S%%%%%???*+::::::::::::::::
:::::::::::::;*??%%%%%%%%%%%%%%%%%??%%%%%%%%%%%%%%%???*;::::::::::::::
::::::::::::+???%%%%%%%%%%%%%??*+;;;*?%%%%%%%%%%S%%%%%??+;::::::::::::
::::::::::+*??%%%%%%%%??*++;;;;;::;;;;*%%%%%%%SSS%%%%%????*;::::::::::
:::::::;+*******++++;;;;;;;;;;;+**++;+*%%%%%%%%SS%%%%%%%%??**;::::::::
:::::;+++++;;;;;;;;;;;;++*???????%????%%%%%%%%%#SSS%%%??**+++++:::::::
::::;++++++++;;++++++*?%%%%%%S%%?????%%%%%%%?????**+++++++++++++;:::::
::::+++++++++++++*?%SSSSS%SSS%?**+++++++++++++;;+;+++++++++++++++:::::
::::+****++++**??%%*SSSSSSSSS%+++***++++***+++++++++++++++++++**+:::::
::::;;++++*%%SS?;;;;?SSSSSSSSS%??%S%%%%SSSSSS%%%*++********+++;;::::::
::::::::::;*%%+:;;;;%SSSSSSSSSSSSSSSSSSSSSSSSSSS*:;;;;;**;;;::::::::::
:::::::::;;::::;;;;;%S%SSSSSSSSSS%%SSSSSSSSS%SSS*:;::;::::::::::::::::
::::::::::::::;;;;;;%S%SSSSSSSSS%%%%%%SS%%SS%SSS*:;;::::;:::::::::::::
:::::::::::::;;;;;;;?S%%SSSSS%%%%%%%%%%%%%%%%S%S*::;::::::::::::::::::
::::::::::;;;;;;;;;;+%%%%%SSS%%%%%%%%%%%%%%%S%%%*;;:::::::::::::::::::
:::::::;;;;;;;;;;;;++%S%%%%SS%%%%%%%%%%%%%%%%%%%+;;;::::::::::::::::::
;;;;;;;;;;;;;;;;+++;*%S%SSS%%%%%%%%%%%%%%%%%%%%%*;;;;;::::::::::::::::
;;;;;;;;;;++++++++++*%%SSS%%%%%%SSSS%%%%%%%%%S%%?+;;;;;;;;:::::::::::;
+++++++++;++++++++++**????????%%%%%%%%%%%%?????***+;;;:;;:::::::::::::
;;:::::::::::;;++++++++*****************************++++;;;:::::::::::
:::::::::;;;+++++++++++++++**************************++++++++;::::::::
::::::;;++++++++++************************************++++++++++;;::::
::::;+++++++++++++++***********????**************+++**+++*****++++;:::
::;++++++++++**+++++***??????%%%***********?*+++++++++++++++**+++++;::
;;+++++++******++++***+**?%%%?**+*++**************++++++++++++++++++::
;+++++++++++++*******+++++**++*****++**+*************++++++++++++++;::
;;+++++****************++*++++++****+++++*****************+++++++++;;;
;;+++++++++++++++++++++++++++++++**??***+++++++++++++++******+***+;;;;
;;;;++++++*******************************??*******************++;;;;;;
::;;;+++****++++*************+*******+*+;;++****???????*******+++;;;;;
:::;;;;+++**********************+++++;;;:;;;;;;+++++++++++++++;;;;;;;;
::;;;;;;;;+++++***+++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;

Yogi Bhajan • From The Inner Workout

The Teachings of Yogi Bhajan ©2008

Page 265

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Teen Kriya - Sanmukh Kriya

################################S#####S#####S#####S#SSSS#S#S#SSSSSSSSS
############################SSS###SS#SSSSS#SS#SSSSSSSSSSSSSSSSSSSSSSSS
########S########S####SSS#S#SSSS#SSSSSSSSS#SS#SSSSSSSSSSSSSSSSSSSSSSSS
##############SSS#####SSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#######SSS####SSSSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
########SS###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####S#SSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#S#####SSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SS##S#SSSSS#SSSSSSSSSSSSSSSSSSS#SSS%SSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSS#S#SSSSSSSSSSSSSSSSSSSSSSSSS?;:,,,,;+%SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS?:,,,,::,..,+SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSS?:::,,,:;,..,,+SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSS*;:::;;;;::,,,:%SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSS?;;;++;;::;;,,;SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS*;****+;+++;:?SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS**+**+;*+++*SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%*+;+++;;;+%SSSSSSSSSSSSSSSSSSSS?%SSSSSS
SSSSSSSS%+?SSSSSSSSSSSSSSSSSSSS?+++++;;;?SSSSSSSSSSSSSSSSSSS%+;?SSSSSS
SSSSSSSSS;;*SSSSSSSSSSSSSSSSSSSS*++++;;+SSSSSSSSSSSSSSSSSSSS*;;?%S*%SS
SSSSS?*S%+;;%SSSSSSSSSSSSSSSSSS#%**+++;*SSSSSSSSSSSSSSSSSSSS+;++;;*SSS
SSSSSS*+;;;:*SSSSSSSSSSSSSSSSSSS?+++;;;+%%SSSSSSSSSSSSSSSSSS+;++;+SSSS
SSSSSSS*+++;;%SSSSSSSSSSS%??**+++;;;;:::;;++++**%SSSSSSSSSS%;:;;:%SSSS
SSSSSSSS;;+;;?SSSSSSSS?+;::::;;;;;;:::::::::,,,,,;%SSSSSSSS%+;::+SSSSS
SSSSSSSS%;;;;*SSSSSSS?;,::,:::::::::::::::::,,,,,,:?SSSSSSS?+;;+SSSSSS
SSSSSSSS#?;;;+SSSSSS?;;:::,::::::::::::::,:,,,,,,,,:?SSSSSS*+;:?SSSSSS
SSSSSSSS#%;;;;SSSSS%+;::::::::,,:,,::,,,,:,,,,,,,,::;?SSSS%++;;%SSSSSS
SSSSSSSSSS+;;:?SSS%+;;;;::::::,,,,::::::::,,,,,,,,::::*SSS*+;;+SSSSSSS
SSSSSSSSS#?;::;S#S+:::;;;;::::,,,,,::::::,,,,,,,,,;::::+%*++;:*SSSSSSS
SSSSSSSSS#%+;::+?+::::;+;;;::::,,,,,::::,,,,,,,,,,;;:::;;;;;;;?SSSSSSS
SSSSSSSSSSS*;;:::;::::;*+;;;;:::,::::::::::::,,,,:++;::;;;;;:;%SSSSSSS
SSSSSSSSSSS?+;;::;;;::+%S+;;;;:::,::::::::::::,,,:%*;;;;;;;;;%SSSSSSSS
SSSSSSSSSSS%*;;;;;::;+%##%;++;::::,,,:::::::::,,,;SS%*++;;;:?SSSSSSSSS
SSSSSSSSSSSSS++;;;++%S###%++++;::::::::::::::;:::*SSSSS%???%SSSSSSSSSS
SSSSSSSSSSSSS%**??SS###S#%++++;:::::::::,,,::::;:?SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS##?++++;;:::::::::::,,:::+SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS##*;+++;;;:::::::::::::::%SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS#%++++;;;;::,,::::::::::?SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS##S*;++++++++;;;:::::::::,*SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS%?***?*++;;;;;::;;;;++*%SS%%%%%??%%SSSSSSSSSS
%%%SSSSSSSSSSSS%SSSSSSSSSSSSSSSSSSSS%%%%%%%SSSSSS%%?**+:,,::;;+*%%%%?+
;;+**?****?SSSSSSSSSSSSS%SS%%%SSSSSSSSSSSSSSSSSSSSSSS%%*++,,,,,,,::::,
;;;;;;;;;;%SSSSSSSSSSSSSSSS%%%%%SSSSSSSSSSSSSSSSSSSSS%SSSS%?+:,,,,,,,,
;;;;;;;;;;%SSSSSSSSSSSSSSSSSSSS%%%%?%SSSSSSSSSSSSSSSSSSSSSSSS%?;,,,,,,
;;;;;;;+++*SSSSSSSSSSSSSSSSSSSSSSS%;;;+**%SSSSSSSSSSSSSSSSSS%%%%*::::,
;;;;;;+++++*%SSSSSSSSSSS%%%%%S%%%S*:;+*??%SSSSSSSSSSSSSSSSSSS%%%%::::,
++++++++++++*?%%%SSSSSSSSSSS%%%%%%**?SSSSSSSSSSSSSSSSSSSSSSS%%%%%:,,,,
;;;;;;;;;+++++++*?%%%%%%%%%SSS%%%%***%SSSSSSSSSSSSSSSSSSSSSSS%%?+:::::
:::;;;;;;;;;;;;+*?***?*?????%%SSS*;;;+%SSSSSSSSSSSSSSSSSSSSSSS?;;;;:::
::::;;;::;;;;;;;;;;;;+++++****?%?+;::::;+?%???*?????%%%%%?***+::;:::::
;::::::::::::::;::::;;:::::;;;;;;;:::::::::::::::::;+;;+;::::::,:,::,,
::::::::::::::::::::::::::::::::,:::::::::,:,,,,,::;;::::,,::::,::::::

Part One: SANMUKH KRIYA

Sit in Easy Pose. Chin slightly into the chest. Raise the chest slightly. Pull the lower spine forward slightly . Eyes: Focused on the tip of the nose.

Mudra: Place your hands, palms facing forward at the level of the face, to the sides of each shoulder, about 12 inches away from each ear and just slightly forward of vertical. All fingers point straight up. Bend the sun fingers and place the pads of this finger on top of the sun mount, the fleshy part of the palm directly at the base of the sun finger. Hold it down with the thumb pressing on the nail of the ring finger. Lock yourself in this position. Meditate silently while listening to the mantra SAT SIREE, SIREE AKAAL SIREE AKAAL, MAAHA AKAAL, MAAHA AKAAL, SAT NAAM, AKAAL MOORAT, WAH-HAY GUROO

#######S#########S###########S###########S##SSSSSSSSSSSSSSSSSS####SS##
SS####S#SSSSS####SS##SSSSSSSSSSS##SS########SSSSSSSSSSSSSSSSSS##SSSSSS
SS####SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS####SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SS####SSSSSSSSSSSSSSSSSSSSSSSSSSSS##S###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SS###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS##S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
S###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSS
S###SSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSS#SS###SSSSSSSSSSSSSSSSSSSSSSSSSSSS
###SSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSSSSS%??%#SSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS*;:,,:%#SSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#S*::,,,;%SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#S%+;:,,,,%#SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS#S?*+;;:,,.;SSSSSSSSSSSSS#SSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?+;++;:,,,,*#SSSSSSSSSS#S%%%SSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS*;;++;::,..:SSSSSSSSSSS#%+:,,;%SSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSS*;;;+;;:,,..+SSSSSSSSSSS?;::,,,%SSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSS?+;;++;::,,..*#SSSSSSSS#%;:::,.+#SSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSS%+;;;++;::,,..?#SSSSSSSSS+;::,,,%SSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSS+;;:;+;::,,,..+#SSSSSSSS*;::,,,;SSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS?;;::++;::,,,..+#SSSSSSS%+;;:,,,*SSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS%+;::;+;;::,...,;???%SSSS*;;::,,;SSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS*;:::;+;;::,.,:::::::;%#?;;::,,,?SSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS+;:::;+;;:::::::::::::*%;;::,,,+SSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS?;;:::++;;::::,,,,,,::;*+;;::,,,%SSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS#?;;:::;;:::,,,,,,,::::;+;;::,,,;SSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS*;;;;;::,,,,,,,::;;::;;;;;::,,,?SSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS?;:,,:;;:,,,,,,::;+;;;++;::::,,,:%SSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS*;:,,,:;;::::::;+**++*?;;::,,,,,+SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS%+;:,,,:;;;:::+?%S%?***;;::,,,,:%SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS?;;:,,,:+;:::;??*****+;:::,,,,+SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS%;;::,,,:+;;;;*+;::;;;;:::,,,,?SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS?+;;::,,,;+;;+?+::::::::::,,,;SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS*;;;:::,,:*+;*?;:::::,,,,,,,,?SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS%+;;;;:::::***%?+;::::,,,,..,:SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS*+;;;;::::;*?%%*+;;:::,,,,,..*SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS*;;;+;;;;;+*????*+;;:::,,,,,.,?SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS#S+;;;;+;;;+++*??***+;;;::,,,,,,,?SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS#%+;;;;;++++++**??++++;;;;::,,,,,,?SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS?+;;;;;;;++++*?**?+++;;;;;::,,,,.,*SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSS?+;;;;;;;;;;;++**+;+++;;;;;:::,,,,,,?SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSS?;;;:::::;;;;;;;;+;;;;++;;;;::,,,.,.,?SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSS#S*;;;;::::;::::;:;;;:++;+;:;:::,,,,...+SSSSSSSSSSSSSSSSSSS
SSSSSSSSSS#SS?;;;;:::::,:::::;;;:;+;;;::::::,,,...:SSSSSSSSSSSSSSSSSSS
SSSSSSSSSS#SSS+;;;:::::::::::+;;;;;;;;::::::,,....,%SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSS?;;;;;::::,,:::;:;;;;;;;::::::,,,....*#SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSS%;;;;:::::,,,::;:;;;;:;;:::,::,,,,.,.;SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSS+;;;;:::::::::;::;+;:;;:::,,::,,,,,,:SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSS*;;;;;:::::::;;::;+;:;;:::,,,,,,,,,,,?SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSS%+;;;;;::::::;;::;+;;;;;:::,,,,,,,,,,*#SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS?++;;;;;:;;:;+::+;;;;;;:::::,,,,,,,,*SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS*+++;;;;;;;+;::+;;;::;;::::::,,,,,,*SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS?++++;;;;++::;;::;;::;;::::::,,,,,*SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS?+++++;;+;:;;;:::;;::;;::::::,,,,*SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS%*+++;++;;;;;;:::;;::::,,,::,,,,*#SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS%**+++++;;;;;;;;;;:::::,,,,,,,,*SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS?+++++++;++;;++;;;:::::,,,,,,.*#SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS*++++;;;;;;;+++;;;;:::,,,,,,.+#SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS?++++;;;;;;;;;+++;;;:::,,,,,,;SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS+++++;;;;;;;+++++;;;:::,,,,,,%SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS?++;+;;;;;;;;;;;;;;::::,,,,,.+SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS%++;;;;;;;;;;;;;;;;::::,,,,,,,%SSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS*+;;+;;;;;;;;;;;;::::,,,,,,,,%SSSSSSSSSSSSSSS
####SSSSSSSSSSSSSSSSSSSSS*+;;;;;;;;;;;;;;;::,,,,,,,,,:SSSSSSSSSSSSSSSS
SSS#SSSSSSSSSSSSSSSSSSSSS*+;;;;;;;;;;;;;;;::,,,,,,,,,+SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS?+;;;;;;;;;;;;;;:::,,,,,,,,,%SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS*+;;;;;;;;;;;;;;:::,,,,,,,,:SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS*+;;;;;;;;;;;;;;:::,,,,,,,,;SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS*+;;;;;;;;;;;;;;:::,,,,,,,,+SSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSS*+;;;;;;;;;;;;;;:::,,,,,,,,*SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS%++;;;;;;;;;;;;;;:::,,,,,,,,*SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS%++;;+;;;;;;;;;;;:::,,,,,,,,*SSSSSSSSSSSSSSSSS
SSSS#SSSSSSSSSSSSSSSSSSS?++++++;;;;;;;;;;::::,,,,,,,*SSSSSSSSSSSSSSSSS
######SSSSSSSS#SSSSSS#SS?+++++;;++;;;;;;;:::::,,,,,,*SSSSSSSSSSSSSSSSS

Time: 11 minutes. Do not exceed this time limit.

Comments: You and God shall sit face to face when you will perfect this kriya. I am giving it to you because you are my future. This will give you strength and wings. It will take you away from weaknesses. It will give you vitality. Sometimes you may want to overdose on this meditation. But after every 11 minutes, you must take a break. Don't extend this for more than 11 minutes at one time. Why? If you become a perfect practitioner of it, you’ll reach a state of nonexistence, and then there’ll be trouble. You’ll start moving the whole world, and you will not like to move yourself. You are young people and it’ll ruin your life. Then you can sit and say, “Okay, somebody should go to my office and do the work.” And somebody will get up from the house and represent you and do your work. There’s no human who can refuse you, there’s no power which shall not bow to you. There’s no situation which shall not obey you.

The Teachings of Yogi Bhajan ©2008

Page 266

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Teen Kriya - Sanmukh Kriya

######################################S#####S#####S#SSSSSSSSSSSSSSS#SS
########S################S#SS#SS#S##SSSS#S##S#SSSSSSSSSSSSSSSSSSSSSSSS
#########S#######SS####SSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSS
#############S#SSS#####SSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSS
########S#S###SSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###S#S##SSS###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####SS#SSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##S#####SSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SS####SSSSS#SSSSSSSSSSSSSSSSSSSSSS%%SS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSS#S#SSSSSSSSSSSSSSSSSSSSSSSS?+:,,,,:;?SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS%;,,,.:;,...;%SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS;::,,,:;,...,:SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSS%;:::;;;;;:,,,,%SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS+;;++;;;:;;:,:%SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS%++***+;++++:*SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%*++**;*++++SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS?+++*+;;;;%SSSSSSSSSSSSSSSSSSS%?%SSSSSS
SSSSSSSSS?+?SSSSSSSSSSSSSSSSSSS%*++++;;;*SSSSSSSSSSSSSSSSSSS%;;%SSSSSS
SSSSSSSS#%;;?SSSSSSSSSSSSSSSSSSS?++++;++%SSSSSSSSSSSSSSSSSSS*;;?%%*SSS
SSSSSS*?%%;;+SSSSSSSSSSSSSSSSSSSS**+++;+SSSSSSSSSSSSSSSSSSSS+;+;;;?SSS
SSSSSSS*;;;;:%SSSSSSSSSSSSSSSSS%?+++;;;;?%%SSSSSSSSSSSSSSSS%;;++:*SSSS
SSSSSSSS*+++:+SSSSSSSSSSS%?**++++;;;;::::;;;;;+*?SSSSSSSSSS%;:;;:SSSSS
SSSSSSSS%;;+;;SSSSSSSS%+;:::::;;;;;:::::::::,,,,,:%SSSSSSSS?+;::*SSSSS
SSSSSSSSS?;;;;%SSSSSS%+:,:,:::::::::::::::::,,,,,,:?SSSSSSS?+;;*SSSSSS
SSSSSSSSSS*;;;?SSSSSS+::,::::::::::::::::,:,,,,,,,,:*SSSSSS*+;:%SSSSSS
SSSSSSSSS#?;;:+SSSSS*;;::::::::,,,,::,,,,:,,,,,,,,:::*SSSS%+;;;SSSSSSS
SSSSSSSSS#%;;:;%SSS*;;;;;::::::,,,::::::::,,,,,,,,::::*SSS*+;:+SSSSSSS
SSSSSSSSSSS+;::*SS?;::;;;;::::,,,,,,:::::,,,,,,,,,;::::+%*++;:?SSSSSSS
SSSSSSSSSS#?;;::**:::::++;;;:::,,,,,::::,,,,,,,,,,;;::::;;;;;;%SSSSSSS
SSSSSSSSSSS%+;;:::;:::;+*;;;;;:::::::::::::::,,,,,++;::;;;;;:;%SSSSSSS
SSSSSSSSSSSS*+;;::;;;:;?S?;;;;;::,,:::::::::::,,,:%?+;;;;;;;;%SSSSSSSS
SSSSSSSSSSSS%+;;;;;::+?##S+;++;::::,,,:::::::::,,;SS%?++;;;;%SSSSSSSSS
SSSSSSSSSSSSS%++;;++?S###S*+++;::::::::::::::::::+SSSSS%%??%SSSSSSSSSS
SSSSSSSSSSSSSS%???%S##S##S*+++;:::::::::,,,,:::;:?SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS#%++++;;:::::::::::,,,::+SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS#%;;++;;;::,::::::::::::?SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSS*++++;;;;::,::::::::::?SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS###?+++++++;;;;;:::::::::,+SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSS%??*??*++;;;;;;;;;++*?%SS%%%%?*?%%%SSSSSSSSS
??%%SSSSSSS%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%%??*+:,,,::;+*?%%?*;
;;;++****++%SSSSSSSSSSSSSSS%%%%SSSSSSSSSSSSSSSSSSSSSSS%?*+:,,,,,,::,:,
;;;;;;;;;;+SSSSSSSSSSSSSSSS%%%%%SSSSSSSSSSSSSSSSSSSSS%SSSS%?*;,,,,,,,,
;;;;;;;;;;+SSSSSSSSSSSSSSSSSSSSSS%%??%SSSSSSSSSSSSSSSSSSSSSSSS%+,,,,,,
;;+;;;;;+++?SSSSSSSSSSSSSSSSSSSSS%%;:;;+*?SSSSSSSSSSSSSSSSSS%%%%+::::,
;;;;;;;+++++?SSSSSSSSSSSS%%%%S%%%S?;;+*?%%SSSSSSSSSSSSSSSSSSS%%%?::::,
+++++++++++++*?%%%SSSSSSSSSSS%%%%%?*?SSSSSSSSSSSSSSSSSSSSSSS%%%%?,,,,,
;;;;;;;;;;+++;+++*?????%%%%SSS%%%%***?SSSSSSSSSSSSSSSSSSSSSSS%%?;:;:::
::::;;;;;;;;;;;++*******?????%SSS?;;;+*%%SSSSSSSSSSSSSSSSSSSS%*:;;;:::
:::::;;:::;;;;;;;;;;;;+;+;+++**??+;:::::;+?**?**??????%%?*+++;::;::::,
:;:::::::::::::;::::;;::::::;;;::;:::::::::,:::,,::;;:;;:,:::::,:,::,,
::::::::::::::::::::::::::::::::,,::::::::,::,,,:::;;:::::::::::::::::

Part Two

Same posture as in Part One.

Eyes: Focused on the tip of nose.

Mantra: Chant the mantra Wahe Guru [Wah-hay Guroo], in a very particular fashion, pulling three locks as you chant. Break it into three parts: WAH - HAY - GUROO

Time: 11 minutes

On Wah, pull the Root Lock (anus, sex organs, and navel) in very sharply. There will be a brief pause at the end of Wah. Wah is chanted short and fast. Hay and Guroo are run together in one continuous sound with no break, but there is a slight emphasis on the hay. On hay you deeply pull the Navel Point even further in and up, pulling in the Diaphragm Lock, also. On Guroo you apply the Neck Lock—then release and begin again. If done properly, you will feel an upward circular movement of the energy, “like a roller.” The belly must come in, come up toward the diaphragm, and then release.

The Teachings of Yogi Bhajan ©2008

Page 267

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Teen Kriya - Sanmukh Kriya

######S#######SSS####SS#SSSSS#SSSSSSSSSS##SS#SSSSSSSSSSSSSSSSSSSSSSSSS
######S#######SSS###SSSSSSSSSSSSSSSSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
######SSS###SSSS####SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
####S#SSS###SSSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
####SSSSS###SSSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
####SSSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##S##SSSSSSSSSSSSSSSSSSSSSSSSSSSSS####SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSSSSSSSSSSSSSSS%*+++*?%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSSSSSSSSSSSSS*:,,,,,..,+%SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSS;:,,,,;+,...:%SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSS*:::,,::;:,.,,;SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSS#SSSSSSSSSSSSSSSS*;::;+;;;;;:,,;SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSS?+****%SSSSSSSSSS%+;;*++;;;;+;,*SSSSSSSSS%?*;;;;;%SSSSSSSSSS
SSSSSSSSS%:::::::;;+*?%SS#SS?+*****;**++;%SSS%?*++;:::::::,+SSSSSSSSSS
SSSSSSSSS%;;;;;;:::::::;+?%SS%*+++*;+;;;*%*+;;::;;;;;;;;:::?SSSSSSSSSS
SSSSSSSSSS?+;;;;;;+++;;;::;+***+++++;;;;+;;;;;+**?*++;;;::+SSSSSSSSSSS
SSSSSSSSS##?+;;;::;+?%%?*+++++?++++++;;+;+*??%SS%?;;:::::+SSSSSSSSSSSS
SSSSSSSSS##S*+;;:::::;*?SSSS%**?*++;;;;+?SS##S?+;;:;;;::+%SSSSSSSSSSSS
SSSSSSSS####S?*+;;;::::::+?%S%?*+*++;;+%SSS%+:;;;;:::;;*SSSSSSSSSSSSSS
SSSSSSSSS#####S?*+;;::;:::::++*++;;:::;***;:::;;;:::;*%SSSSSSSSSSSSSSS
SSSSSSSSS#######S?+;;;;:::::;::;;;;;;;;;:;:,,:;::::+%SSSSSSSSSSSSSSSSS
#SSSSSSSSSS##SS###S?+;;;::;::::::;:;;;;::,:,,::,:;%SSSSSSSSSSSSSSSSSSS
S#SSSSSSSSSSSSSSS###%+;;::;;::,::::::::::,::,::,+SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS#%+;;::;;::,,::,,,::,,:,,:::%SSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSS*;;;::;;:,,,::,:::,,,,,::;SSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSS#%;+;;::::::,,:,::,,,,,,::?SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS#%;++;;:::;;::,:::,::,,,::%SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS#S;;++;;;::;;;;:::::::::::%SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS###%;;+++;;;:::;;;;:::::;:,:%SSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSS##S%;;;+++::;:::::;;;::::,,;SSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSS###%;;;++;+:::;::,,,::::::,+SSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSS#SS#%+;;;++;;;:::;;::::,,:::+SSSSSSSSSSSSSSSSSSSSSSS
#S#SSSSSSSSSSSSSSSSSS#%++;;;++;;+;:::::::::::,*SSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS?;;;;;;+;;;;+::::::::::,*SSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS?***++;;;;::;;;:::::::;+?SSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS###SSSSS%??*+++++;;;+*?%SSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSS#S##S###SSSS####SSSSSSSSSSSSSS%%%%SSSS%%SSSSSSS%SSSSSSSSSSSSSSS
??%SSSSSS%%%??%%%SSSSSSSSSSSSSSSSSSSSSSSSSSSSS%%*+;++:::;++*?%SSSS%?*+
;;+***++++++*%SSSSSSS%SS%SSSSSSSSSSSSSSSSSSSSSS%%?+;:,,,,,,,,:;+;;:,,,
;;;;;;;;;++*SSSSSSSSSSSSS%%%%SSSSSSSSSSSSSSSSSSSSSS%*+:,,,,,,,,,,,,,,,
;;;;;;;;;;;?SSSSSSSSS%%SSSS%%%%SSSSSSSSSSSSSSSSSSSSSSS+:,,,,,,,,,,,,,,
;;;;;;;;++;?SSSSSSSSSSSSSSSS%S%%S%SSSSSSSSSSSSSSSSSSSSS%+:,,,,,,,,,,,,
+;;;;;++++++%SSSSSSSSSSSSSSSSSSSS%S*;+?%SSSSSSSSSSSSSSSSS?:,:,::::,,,,
;;;;;++++++++?SSSSSSSSSSSS%SSSSS%S%++*?%SSSSSSSSSSSSSS%%%%?:::::::,,,,
;;++;++++++****?%%%%SSSSSS%%%%%%%S%%SSSSSSSSSSSSSSSSSSS%%%%;::,,,,,,,,
;;;;;;;;;;++***+++++*????%%SS%%%%S#SSSSSSSSSSSSSSSSSS%%%%%%:,:,::,,:,,
:::;;;;;;;;;++++++++****?*??%SS%%SSSSSSSSSSSSSSSSSSSSS%%%?;:,:::::,:::
::;:;;:::;;;;;;;;;;;+;+++*****%%%%%%SSS%SSSSSSSSSSSS%%%%?;:::;:::::,::
;::::::::;::::;::::;;;;;:;;;;++++::;+++;+**????***?****;;:::,:::::,,::
:::::::::::::::::::;::::::::::::::::,::::,,:,,,:;+;:;;:,::::,,,,:,,,:,
:::::::::::::::::::::,::::::,::,:::::::::::,,::::;;::::::::::,::,:::::
:::::::::::::;:;;::::::::::::::;::,::::::::::::::;;:::::::::::::::::::
::::::;::::;::;;;::,,::::::::::::::::::::::::::::;;:::::::::::::::::::

Comments: This meditation will give you a powerful projection of a thought. It invokes the pure energy of the navel. Wahe Guru is a trikutee mantra, the mantra of the ajna chakra or third eye. If not chanted properly, it does nothing. When the Root Lock, Diaphragm Lock and the Neck Lock are applied all together, it is called Great Lock or mahabandh. And when a person perfects mahabandh, he controls the universe just with his thought. Wah is a water sound. If you pour a bottle of water, it’ll sound like waah, waah, waah. There is 60 percent water in you. You will have control of water. If you say hay properly by turning the middle of the tongue, hay will sound very effective. If your sound hay becomes perfect, send a mental message, job is done. Once in a while when I'm tired, I don't want to make a phone call because I don't remember the number, so I just send the mental message, and then ring, and I say, “Hi, I was going to call you.” I should not use it, but sometimes I am tired. Too much work. If the word guroo becomes perfect with you, you can stop a moving truck. You can stop the movements of the entire universe into shuniya—stillness. There is no power which is not with you. If you harness it, it is yours. If you waste it, you've lost it.

Part Three

Sit in Easy Pose. Chin in. Chest out. Spine straight. Interlace the fingers, and place the hands, palms flat, against the back of the head. Elbows are bent and extended straight out to the sides. (Don't let them droop—no angles.)

Eyes: Closed.

Mantra: Chant the following mantra out loud: SAT NAAM, SAT NAAM, SAT NAAM JI Use the tape of the same name.

Time: 11 minutes

The Teachings of Yogi Bhajan ©2008

Page 268

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

The Invincible Man Kriya p.1 of 3

:::::,,::::,:,,,,:::::;;;++**++****;::::;:::::::::::::::::::::::::::::
::::::::::::;;;++++++++****?%%%S*?**+:::;****++;;;;;::::::::::::::::::
;;;;;;;++***++???*++++++++++****?S%?+;::;;;+******+;;;;;+++++;;;;:::::
;;;;+++++*++++++++++++++++++++++%SS?;:::;;;::;;;+++;;;;;;++++;;;;;::::
;;;++++++*++++++++++++++++++++;;+*?*:::;;;;;;;;;;;;;;;;;;;;::;::::::::
;;;++++++++++++++++++++++++++++;;;**;::;;;;;;;;;;;;;;;:::::;;;::::::::
;;;++++**?*+**+++;++++++++++++;;;;**;:::::::::;;:::::::::+;;::;;;:::::
;;;+****??**+*****++;;;;;;;;;;;;;;+;::::,,::::::::::;;;;;;::;;;;;;::;;
;;;++++++++**********+++++;++;;;++;+;::,::,:::::::;;+;;+;;;+;;;;;;;;;;
;;;+*+++**********+**+++++++++++*?;;::::::;;;+;;;;;;++++++++;;;;;;;;;;
;;;;**********++**+??+++++++++++*?+:::::::;;;;;;;+++*****++++;;;;;;;;;
+++;+*****?**++*****++++++++++++*++;;;;;;;;;;;;;;+*??**?+;;;+;;;;;;;;;
;;;;++++******+++++*++++++++++++++++++;;;;;;;;;;+*??***;::;;+++;;;;;;;
;;;;+++**+++++**+++*++++++++++++++++;;;;;;;;;;;;????*::::;;;;;++;;;;;;
;;;;++***+++;+++??+;++++++++++++++;;;;;;;;;;;;;*????*;:::::;;;;++;;;;;
;;;;++***+++;;;;+?*+;+++++++;;;;;;;;;;;;;;;;;;+????+;+;::::;;;;;;;::::
;;;;+++*+++;;;++*+**+++++++;;;;;;;;;;;;;;;;;;*????+;;;;;::::;;;;;;::::
;;;;;++++++;++++*++*++++++;;;;;;;;;;;;;;:::;*?**??*;;;;;;::::::;;:::::
;;;;;++++++++;;+++*+++;+++;;;:;;;;;;;;;;:::+?*??++%*+;;;;::::::;;:::::
;;;;;;++++++;;++++**;;++++;;;;;;;:;;::;;:::+***+*%?**+;;;;::::::::,,,,
;;;;;;;++++;;;+;++*+;;;+++;;;;;;;::;:::::::;;+:;%SSS%?+;;:::,::::,,,,,
;;;;;;;;;;;;;;;;+**;++;;;;;;;;::;:::::::::::::::%SSSS%?+;:::,,,,,,,,,,
;;;;;;;;;;;;;;;++*????+::;:;::::::::::::::::::::;SSSSSS?+::,,,,,,,,,,,
;;;;;;;;;;;;;;++?%%%%?+::::::::::::::::::::::::::%SSSSSS?;;:,,,,,,,,,,
;;;;;;;;;;;++++*%SSS%?;;:::::::::::::::::::::::::*SSSSSS?++*:,,,,,,:,:
;;;;;;;;;;;;+?**?SSSS%+;:::::::::::::::::::::::::*S%%SS%*++?+,,:,,::::
;;;::;;;;;;;+?%**%%%???;:::::::::::::::::::::::::;****??*;:::,::,,::::
;:::::;;;;++*?*+++**+++;::::::::::::::::::::::::::+%?+;;;:,,,,,::,::,:
;::;::;;;;;;;;;;;;;;;++::::::::::::::::::::::::::::+;;:::::,,,:::,,:,:
;:;;:::::;;:::::::::::;::::::::::::::::::::::::::::::::::::,,,,,:,,:::
;;;;:::::;;;::::::,,,,:::::::::::::::::::::::::,:::,::;;::,,,,,::,,,,,
;:;;;::::;;;;;::,,,,,,::::::::::::::::::::::::::::::::::,,,,:,,,,,,,,,
;;;;;;:::;;;;;;;:,,,,,:::::::::::::::::::::::::::::,:,,,,,,,,,,,,,,,,,
;;;;;;;::;;;;;;;;::,.,:::::::::::::::::::::::::::::,:,,,::,,,,,,,,,,,,

1a 2a

1. Find a partner. Sit in Easy Sitting Pose opposite each other and touch hands—palm to palm. Look at one another straight in the eyes and repeat this mantra, “I love myself. I forgive you.” a) As you say, “I love myself,” bring your hands to Prayer Pose at the heart. b) As you say, “I forgive you,” bring your hands palm-to palm with your partner. Continue the movement with each repetition of the mantra. Experience what it does. Look like a man. 4 minutes

+;::::::;;::::::::::::::::::::;++++;;;;;;;;:::::;;;;;;;;;;;::;:;;;;;;;
::::::::::::::::::::;+++++;++++*+*?*+;;;;;;;::::::::::::::::::::::::::
;;:;;:;:::;;;;;;;;;+++++++***?%*+*?%*;:::::;++;;;:::::::::::::::::::::
***+++++++++*????***++++++++?%#%+;*S?;:::::::;*??*++;;;;;++;;;;;::::::
***?????*******+++***+++++++++*?+;;%?;::::;::::;++++*;;;;;;;;;;;;;;;::
++++***++++*++++++++******+++++**+;??;::;;;;::::;;;;+;;;;;;;;;;;;;;;::
+++**++*******+++++++++++++**++++*+*?;;::;::;;;;;;;;;;;;;;;;;:::::::::
+++***+++?*++?*+++++++++++++++;++***+;;:;;:;;;;;;;;;;;;:::::::;;::::::
+++++****??**+***++++++;;;;;;;;;+*+++;;:::::::::;;;;;::::::;;;;;:;;:::
;;;;+***++++*********+++*+++++++*?*;++;:::::::::;;;;:;;;;;;;;;;;;;::::
;;+;+?*++++++++++***??**+++++++***?;;++;:;;;;;+;;;;;;;;;;;;;+;;;::::::
+++++?*++************??*+++++++++***++;;;;;;;++++++++;+++++++;;;;::;;;
+++++*?*****??***?*******+*+++++++**+;;;;;;;;;;;;+++++++++++;;;;;::;;;
+++++++******??*+**++++***++++++++++++;;;;;;;;;;;+***+**;;;;;;;;;;:;;;
++++++++++******++++++++****++++++++++++;;;;;+*********;::;;++;;;;:;;;
+++++++++*****++*+;;+++;+++***++++++++;;;++**?*******+;::;;;;++;;;;;;;
++++++++***+++++++++;+**+;;++++++++;;;;+******+++++;;:::;:;::;;;;;::;:
++++++++**++++;;;+++*????**+;;;+++;;;+*****+***++++:::::::;;::;;;;::::
;;+;++++++++;;;;;;;+*???*****++;+++++++**+****++++++;::::::;;;;;;;::::
;;;;;+++++++++;;++++**++;++****++++*++****+++;;;;++++;::::::::;;;;::::
;;;;;;++++++;;;;++;++;;;;;;;++***+++*++;;;:::::;++++*+;:::::::::::::::
;;;;;;;++++;;;;;+++*;;;;;;;;;;;**++++;:::;:::::+%%?***+;::::::::::::::
;;;;;;;;+++;;;;;;++*;;;;;;;;;;;+*+++;::::::::::*SSSS?**;;::,:::::::,::
;;;;;;;;;;;;;:;;;+**;+++;;;;;;;;++++;::::::::::;%SSSS%*+;:::,,,,:,,,:,
;;;;;;;;;;;;;;;++*?????+;:::;;;;+*+;::::::::::::+SSSSSS*;:::,,:::,,,:,
;;;;;;;;;;;;;;;+*?%%%%?+::::::;:;+;:::::::::::::;%SSSSS%*+;:,::::,,:::
;;;;;;;;;;;;++***%SSS%?;::::::::;;:::::::::::::::+S#SSS?++?*::::::::::
;:;;;;;;;;;;;*?**%%SSS%;:::::::::::::::::::::::::*%%%%%?++;;::::::::::
;;;;;;;;;;+++??*+*???*?+:::::::::::::::::::::::::;***+*+;:::::::::::::
;;;;;;;;:;;++++;;;;++++;::::::::::::::::::::::::::+*+;;:::::::::::::::
;;;;;;;;:;;;;;;;;;;;;+*;:::::::::::::::::::::::::::;::::::::::,:::::::
;;;;;;;;:;;;::::::::::;;::::::::::::::::::::::::::::::::::,,,::::::,::
;;;;;;;::;;:;;::::::,,:::::::::::::::::::::::::::::::::::,,,:::,:::,:,
;;;;;;;::;;::;;:,,,,,:::::::::::::::::::::::::::::::::::,,::,::,,:,,,,
;;;;;;;;;;;:::;;::,,,::::::::::::::::::::::::::::::::::::::,,::,,,,,,,
;;;;;;;;;;;::::;;;:,,:::::::::::::::::::::::::::::::::::,::,,,:,,,,,,,
;;;;;;;;;;;;;::;;;;::::::::::::::::::::::::::::::::::,::,,:,,,:,,,,,,,

2a 2b

2. Still seated, looking into your partner’s eyes, continue the movement with the mantra, “Peace”. With each repetition of “Peace,” move from Prayer Pose to palm-to-palm. 2-1/2 minutes

;;;;;;;;;;;;;++*???*????**+++++?*++++++;;;;::;;;;;;+******+++++;;;;+++
+++++;++++++++++++++*%??*+;+++++**++;:::;;;;;;;;;;;;+**+**++****++++*+
******+++++++++;;+++*???*+++++++***+;;;;;;;;;;;;;;;;;+*++;;+++++*****+
******++++++++;;++*++*???++++++*?***++++++;+;;;;;;;;;;*++;;;;++*******
++++++**+++++++++*?++++*?++++++**********+++;;;;;;;;;;;;;;;;;;+*******
++++++++;+;+++++++?*++++*+++++++********?*+++;;;;;;;;;;;;;;+;+++++++++
++++++++++++++++++**++++++++++++********??+;+;;;;;;;::;;:;;+++++++++**
++++++++++++++++++**++++++++++++***********+;;;;;;;;;;;:;;;++++++++++*
+++++++++++++++++++*++++;+++++++***********+;;;;;;;;;;::;;;;++++++++++
+;+++++;;;;;;++++++*++++++++++++************+;;;;;;;;;;;;;;;;+++++++++
;;+;+;+;;;;;;;;++++++++++;++++++***++*******+;;;;;;;;;;:;;;;;+++++++++
;;;;+;;;;;;;;;;++++++;++;;;++++++*++++*******;;;;;;;;;:::;;;;+++++++++
;;;;;;;;;;;;;;;;++++++++;;+++++++++++++******+;;;;;;;;::;;;;;+++++++++
;;;;;;;;;;;;;;;;++++;;;;;;;++++++++++++******++;;;;;;;;;;;;;;+++++++++
;;;;;;;;;;;;;;;;++++++++++++++++++++++++******+;;;;;;;;;;;;;;+++++++++
;;;;;;;;;;;;;;;;++++++++***+++*++++++++++*****++;;++++++++;;;+++++++++
;;;;;;;;;;;;;;;;;++++++****?*+*+++++++++++****++++*???+++++;;+++++++++
;;;;;;;;;;;;;;;;;++++**+;;+*?**++++++++++++++*?+*????*;++++;;+++++++++
;;;;;;;;;;;;;;;;;+++++++++++*?*+++++++++++++**?%%%?*;::;;++;;+++++++++
;;;;;;;;;;;;;;;;;++++;;;+++*?***+++++++++++++*?%%?+;:::;;;+;;+++++++++
;;;;;;;;;;;;;;;;;+++;;;;;++*??***+++++++++++*????*;;;:::;;;;;+++++++++
;;;;;;;;;;;;;;;;;+++;;;;;++*******+++++++++*??????+;;;:;;;;;++++++++++
;;;;;;;;;;;;;;;;;;;;;;;;+++**+****+++++++++*??**%S%*+;;;;;;;++++++++++
;;;;;;;;;;;;;;;;;;;;;;;;+++++++***++++++++++**++%##S?+;;;:;;++++++++++
;;;;;;;;;;;;;;;;;;;;;;;;;+*??*++++++++++++++++++*S##S%+;;;++++++++++++
+;;;;;;;;;;;;;;;;;;;;;;;*%SS%*+++++++++++++++++++S####%**+++++++++++++
+++;+++;;;;;;;;;;;;;;+**%SSS%++++++++++++++++++++%SSSS%?%*++++++++++++
++++++++;;;;;;;;;;;++?%?%SSSS*;++++++++++++++++++*%??%*+++++++++++++++
++++++++;;;;;;;;;;;++**++???%*;;++++++++++++++++++?*;;;;;;++++++++++++
++++++++++;;;;;;;;;;;;;;;;;*?+;;;++++++++++++++++++;;;;;;;++++++++++++
+++++++++++;;;+;;;;;;::::;;;+++++;++++++++++++++++++;;;;;+++++++++++++
+++++++++++++++;;;+++;;::;;+++++++++++++++++++++++++++++++++++++++++++
+++++++++++++++++++++++;;;;+++++++++++++++++++++++++++++++++++++++++++

3a

3. Come sitting on your heels facing your partner. Now come up on your knees. a) Bring your hands together in Prayer Pose and say, “Love.” b) Come palm-to-palm with your partner and say, “Peace.” This exercise is very important because you are relating to your sciatica. 2-1/2 minutes

::::::::::;+*??%%???*??***??+;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;;;
::::::;;;+*???**SSSS??+++**%?*+++;;;;;;;;;;;;;;;;;;;++;;;++;;;++++++*?
+++++++++*++++++?SS%?++*+++*??**++;;;;;+;+++;;::;;;;;:;+********+**?%%
++++++;+++;;++++*%S%?++++++??*****+++++++++++;:;;;;;++++++******+**??%
+++***+*++;++*?+;*%%%*+++++?%*********+++++*;:;;;;:++;;+++*?????????%%
;+*+*++++++++?%*++?%?*+++++??*****??????***+;;;;;::;;;;;;+***********?
;;;;;;;;;++*+*?*+**?***+**+*???????????????+;;;;::::;;++++************
;;+;;;;;;;++**?*++*+++*+****??????????????*;;;;::::::;++++************
;;;;;;;;;;;+++**++++++++****?****?????????*;;;::::::;;++++************
;;;;;;;;;;;;++**++++++++****??*****???????+;+;:;::::;;++++************
;;;;;;;;;;;+++**++++++++****?******???????+;;;:;:::;;++;++************
;;;;;;;;;;;;+++*++++++++************??????+;;;:;:::;;;;;;+************
;;;;;;;;;;;;+++*++++++++*************???*?++;;:::::;;;;;;+************
;;;;;;;;;;;;;;+++++++++*******************++;:;:;::;;;;;;+************
;;;;;;;;;;;;;;+;+++++++*******************++;:;;;;:;;;;+;+************
;;;;;;;;;;;;;;+;;;+++++***?***************++;;;;;;;;;;;;++************
;;;;;;;;;;;;;;+++++++++***?****************+;;;;;;;;;+++++************
;;;;;;;;;;;;;++++++*+****??****************+;;;+;++++*+++++++*********
;;;;;;;;;;;;;+++++*?*?%?*?*****************+++********++++++++********
;;;;;;;;;;;;;+++++*?++*+++*???*********??%%*??????;+*++++++++++++*****
;;;;;;;;;;;;;+++**+++;;;;;+***???****?%%%%???**?*;:;;+++++++++++******
;;;;;;;;;;;;;++**++++++;+++;+*???**??%???******;::;;;;+++++++++++*****
;;;;;;;;;;;;;+++;;;;;;+?*+++++;+**?%??*******;::::;;;;++++++++++****++
;;;;;;;;;;;;;++;;;;;;+*?++++++++;+%?*****+++++;;::::;;;+++++++++****++
;;;;;;;;;;;;;;;;;;;;+***;;+++++*+;***++++++*SS?+;::::;;++++++++++***++
;;;;;;;;;;;;;;;;;;;;+**;;;++++++*++**++++++*#@#%*;::::;++++++++++****+
;;;;;;;;;;;;;;;;;;;;+??**+++++++*++*++++++++%@@@#%;::;;+++++++++******
;;;;;;;;;;;;;;;;;;;+*%SS?+++++++++++;;+++++++#@@@@%++;+++++++++++*****
;;;;;;;;;;;;;;;;;;;*S###*;++;++++++++;;++++++%@@@@S?S*+++++++++++*****
;;;;;;;;;;;;;;;;;**?####?;;;;;++++++++;+++++;?S%S#%??*++++++++++++++*+
;;;;;;;;;;;;;;;+?%%*?SS%%+;;;;+++++++++;++++;+%?**+;;+++++++++++++++++
;;;;;;;;;;;;;;;;+++;;**??;;;;;++++++++;;;;;;;;*+;:::;;+++++++++++++++*
;;;;;;;;;;;;;;;:::::;;;+*;;;;;+++;;;;;;;;;;;;;;;:::::;+++++++++++++++*
;;;;;;;;;;;;;;;;:,:::;;;+;;;;;+++;;;;;;;;;;;;;++;;:;;++++++++++++++++*
;;;;;;;;;;;;;;;;;;:::;;+;;;;;++++;;;;;+;;++++++++++++++++++++++++++++*
;;;;;;;;;;;;;;;;;;;;::;+;;;;;+++++;;;+++++++++++++++++++++++++++++++**

3b

4. Continue standing on you knees facing your partner, looking eye-to-eye. Stretch your arms out to each side, palms down. a) Move the arms up and down (about 12 inches) to a count of four. b) On five, clap hands with your partner and alternately chant Peace! or Love! Move the arms 1-2-3-4-Peace! (clap); 1-2-3-4-Love! (clap). Continue for 9-1/2 minutes

4a

++++++++**************++++++++++++++++++++++++++++++++;;;;;;;;;;;;;;;;
++++++*???????????%%?????***+++++++++++++*+******++*?****++++;;;;;;;;;
??***??*??%%%%??*?SS%%?**??**************++++++++++*?????*+++++*++++++
***??*****?????%??%%%%????***************+++++++++++?*??*+++;;+*+++**?
***???*****?????%??%S%???*?****************+++++++++*??*+++++;;++**+**
%?**??*??***???????%%%???*?*++++**+*********++++++++***+++;;;;+**++++*
????????????????????%%????????**********?***++++++++**+++++++++***+*??
%?%%%%%???????*?????%???????*******+++++*****+++++++++++++***++++***++
???????***+**+*??*??????????****+**+*+*+******++++++++++++**++++++++++
**********+*++*???*?????????******************+++++++++++++*++++++++++
************++*???*????????*******************++++++++;+++++++++++++++
***********++**????????????****************+**+++++++;;+++++++++++++++
***********++**????*????*?*****************+**++++++++++++++++;;+;;+;;
**********+++***?*???*?**?*********************+++++++;++++;;;;;+;;;;;
**********+++******??*******+++*********++******+++++;++++;;;;;;;;;;;;
**********+++**?************+++********+++******++++++++++;;;;;;;;;;;;
**********+++**??***********+++********+++*******+++++++++;;;;;;;;;;;;
***********+**+????????*****++++********++********++++++;;;;;;;;;;;;;;
***********+*++*???????****++++++*******+++*******++++++;;;;;;;;;;;;;;
***********+*++*??????*****+++++++*******++*****+++++++;:;;;;;;;;;;;;;
************+++*??????*****+++++++*******++****+++++++;;::;;;;;;;;;;;;
************++***?????***?*++++++********+++**++++++++;;::;;;;;;;;;;;;
***********+++**?%%%??*?*?****+*+++++++++++++++++++****;:;;;;;;;;;;;;;
**********++++**?%%%%%***?****++++++++**????*+++++++?%?*:;;;;;;;;;;;;;
**********++++***??%##?+**+++++++++++++++*?SS?++++++?%%?;:;;;;;:;:::::
**********++++*****%%%%?***++++++++++++;+;+S@#S*+++*?%%%?+;:::::::::::
**********+++++*++***?%%?%%??**++++++++;+;;%@@#S?++*????*+;:::::::::::
**********+++++++++***??%%%????*+++++++;+;;+#@@@#?;::::;::::::::::::::
**********++*+++++**?SSS%*++++++++++++;;+;;;%@@@@%++*:::::::::::::::::
**********++**+++*%?%S##S?++++++++++++;;;;;;?S%SS?+++::::::::::::::::,
**********++*++**%%?*?%?**++++++++;+;+;;;;;:;??+*+;::::::::::::,:,:::,
**********+***++++++++++**+++++++;;;;;;;;;;::*+;:::::::::::::,,,:,:::,
**********+***++;;;;;;:;;++++++++;;;;;;;;;:;:;;;::::,::::::::,,,:,::::
?*************+++;;;;::::;+++++++;;;;;;;;;::;;;;;::::::::::::,,,:,:::,
???*************++++;:::;++++;++;;;;;;;;;;;:;;;::::::::::::::,,,:,::,:
????*************+*++;;:;++++;++;;;;;;;;;;;;;;;:::;::::::::::,,,:,:::,

;;;;+++++++++;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;+++*******??*?****??**++++++++++++++++;+++++++++++++++++;;;;;;;;;;;;
;;;*?*??%%%???***%S%?****?**++++++++++++++++++++;;;;;;;???****+;;;;;;;
***?*****??????**%S%%%****?****+*****++++*++;;;;;;;;;;;+???**+++;;;+*+
*?******??*?????*%%%%%?*************++++**++++++++++++;;***++++++;;;*+
*?**+****?**????*?%%%??********+++++++*****+++++++++++++*?+++++;;;;;;+
*???*****??*??????%%%?*******++++++++++++**+++++++++++++**++++;;;;;;+*
????????**?*?????*?%%??******++++++++++++**+++++++++++++*++++;;;;;;+**
???????%????*??*???%????****????***********+++++++++++++++++;;;;+++++*
%%%%??%?????*??**?*?????*****++++++++++++++++++++++++;;;+++;;;;+++++++
?????*?*++++**??*?**??*?*****++++++++++++++++++++++++;;;+;;;;;++++++++
***+++*+++++***?****?**?*****+++++++++++++++++++++++++;+;;;;;+++++++++
********++++****?***?********+++++++++++++++++++++++++++;;;;++++++++++
********++++*****************+++++++++++++++++++++++++++;;;;+++++++;;+
********++++******?***********+*++++++++++++++++++++++++;;;+;;;+++;;;;
********+++++*****************+++++++++++++++++++++++++;;;;+;;;++;;;;;
********+++++***************++++++++++++++++++**++++++;;;;;++++;;;;;;;
********+++++***************++++++++++++++++++**++++++;;;;+++++;;;;;;;
**+++**+++++**+*************+++++++++++++++++***++*+++;;++++++;;;;;;;;
**+++***++++*?*+************+++++++++++++++++***+**++++++++;;;;;;;;;;;
++++++++++++*?*************++++++++++++++++++*******+++++++;;;;;;;;;;;
++++++++++++***************++++++++++++++++++*******+++++++;;;;;;;;;;;
+++++++++++***************+++++++++++++++++++******++++++++;;::;;;;;;;
+++++++++++****????*?*****+++++++++++++++++++********++++++:::;;;;;;;;
+++++++++++***??????????**++++++++++++++++++;+*+++****+++++:::;;;;;;;;
+++++++++++****?%???%??S???**++++++++++++++***+++**???*;;;;;::;;;;;;;;
++++++++++++**????**??*********+++++++++++?%%?+*???**?+;;::::,;;;;;;;;
++++++++++++*********?*+*+++****++++++++*%%%%*????***+:::::,,:;;;;;;;;
*++++++++++***++++++***+++++++****+++++*%%%?????**+++:::,::,,:;;;;;;:;
*++++++++++**+++***++++*++++++++*?*++++%%?+*?*****++;:,,,,,,,:;;;;;:::
++++++++++++++****+**++*++++++++++++++?%*;*?***%SS?++;,,,,,,::;;::::::
+++++++++;+++*+++++*++*++++++++++++++??*;+**+;?###S?*+;:,,,,:::;::::::
+++++++++;++++++++*+*???*+++++++++*++*?++*++;;+S###S?+;::,,:;:::::::::
++++++++++++++++++*?%%S%*+++++++++**++*+++;;;;:*#####?;:::::;:::::::::
+++++++++++++++++*?SSSS%+++++++++++*+++++;;;;;:+#####S+++;::::::::::::
**+++++++++++++*?*%SSSS%+++++++++++*++++;;;;;;:+SSS##%++?+::::::::::,:
**++++++++++++*%%*?SSSS%*+++++++++++++++;;;;:::;*?*?%?+;;;::::::::::,:
***+++*++++++*???**?%?++++++++++++;;++++;;;;::::*%*;;;::::::::::::::,:
*******+++++;++++;;;+++*+;++++++;;;;;;;;;;;;::::;+;:::::::::::::::,:,:
*******+++++;;;;;;;;:;+++;+++++;;;;;;;;;;;;;::::;;;:::::,,,:::::::,,,:
*******+++++++;;;;:::::;+;;++;;;;;;;;;;;;;;;::::;:;;::::::::::::::,,,:
*******++++++++;;::::::;;+;++;;;;;;;;;;;;;;::::;;:::::::::::::::::,,,:
*******++++++++++;::::;+;+;++;;;;;;;;;;;;;;;:::;:::::::::::::::::::,,:
*******++++++++++++;:;;+;++++;;;;;;;;;;;;;;;:::;:::::::::::::::::::,,:

4b

The Teachings of Yogi Bhajan ©2008

Page 269

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

The Invincible Man Kriya p.2 of 3

5. Camel Pose. Standing on the knees, press the pelvis forward and lift the heart as your reach back for your heels. Allow the head to drop back. Chant “I will never bite the bait.” This is the only way you will remember it. There is no other way. 3 minutes

;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::
+++++++++++;+++++++++++++;;++;;;;;;;;;++++++++++++++++++*+++;;;;;;;;;;
++++++++++++++++++++++++++++;+++++++**?%??*?????%%%%%%?????%?***+;;;;;
+++++++++++++++++*****??**?****??**?????%%%%%%%%%%%%%%%%?****?%?*+;;;;
+++++++++++++************???????**?********????????%%%%????****?*+;;;;
++++++++++++*???**********????***?*+***********????%%S%?????**+?*;;;;;
++++++++++++++******??***??*?%???****************??%%SS%?????****;;;;;
+++++++++++++++++++*???******%????%%%%????%%%???**?%%SS%??????***;;;;;
++++++++++++***++++++*??****?%???*?????%???%%%??%?**%%SS%?????***+****
*********+++++*****++**??%?**?*+++++**??%%%?%%???%?**%SS%?*????**++;++
****++++++++++**++**+++*?%?***;;;;+++;++?%%%????????**%S%?*????*+;;;++
*++++++++++***++**+;;+++*??***+++++++++++?%%?*???????**SS??***??+++++;
++++++++***+++**++;+++++*??**?++++++++++++??%?*???????*?S?****??++++;;
+++++++**+++++++;;+++++;*???*?++++++++++++??%?**??????**%%*****?+++;;+
+++++**+++++*++;;+++++++*?????*++++++++++*???%?*??????**?%*+****+++;++
++++*+++++++++;;+++++;++????*?*++++++++++????%%**??????*****+***++;+++
+++++++++++++;;+++++++++???**??+++++++++*?????%?*****??*****+***+;++++
+++++;;+++++;;++++++;+++??****?*++++++++????*?%?*****?******+**++;+++;
+++++;+++++;;+++++++++++*?****?*++++++++*???*?%?************+**+;;;;;;
++++;++++++;;;+++++++++++?****?*+++*++*++???*????***********++++;;;;;;
+++;;+++++;;;++++++;+++++****?**+++++***?????????**??******+++++;;;;;;
++;;+++++;;;+++++++;+++++***??*+++**??%%%%?***???**?****++*+;++;;;;;;;
++;;+++++;;;+++++++;++++*?*******??%????%%??**???*?%**+++++;;+;;;;;;;;
++;;+++++;;;+++++;;;++++*?????***????????????****?%*+++++++;++;;;;::::
+;;+++++;;;;+++++;;;;+;+********?%%???????????***?*++*++++;;*;;:::::::
+;;+++++;;;++++++;+;;++*********?%???*????????*****++++;;;;*;:::::::::
+;+++++++;;+++++;;++;+*********+*%???****????******+++;;;:+;::::::::::
;++++++*********+++++**********+*?%??????***?*****+++;;;:;;::::::,,,,,
;++++*?????*??******??*******+**+???*************+++;;;:;;:::::,,,,,,,
;;+++++++++;;;;;;++**?********+*+*?***********+++++;:::;::::::,:,,,,,,
;;+;;;;;::::::::;;+??*******++++*+********++++++;;;:::::::,::,,,,,,,,,
;++++;;::::::::::;*%?****++++++++++**++++++++;;;;;::::::::,::,,,,,,,,,
;++++;;;::::::::;+?%?*+++;;;;;+++++++++++;;;;;;;:::::,,::,,:,,,,,,,,,,
;+;+;;;++;;;;+**?%%??*++;;;;;;;;;;;;;++;;;;;:::::::::,,:,,,:,,,,,,,,::
;+++;;;;+*****?%SSSSS?*+++;;;;;;;;;;;;;;::::::::,,:::,,:,,,,:,::,,,:::
;+++;;;;;;+**?%SSSSSS%?+;;;;;;;;:;;;::::::::::::,,:::,,:,,,,:,:,,,,:::
+++;;;;;;;;++*?%SSSSS%?+;;;;::::::;::::::::::,::,,:::,,::,,::,::,,::::
+++;;;;;;;;;+;;;+?%%%?*;;;;;::::::::::::,::::,,:,,:::,,::,,:::::::::::
++++;;;;;;;++;;;;;+***+;;;;;::::::::::::,::::,,:,,:::,:::,::::::::::::
+++;;;;;;;;++;;;;;;;;;;;;;;;::::::::::::,::::,,:,,:::,:::,:::::::,::::
+++;;;;;;;;++;;;;;;;;;::;;;;::::::::,:::,::::,,::,:::,:::,:::::::,::::

6. Come standing up and take your partner’s hands. Slowly sit down and repeat,“Let us sit in peace.” Slowly rise and say, “Let us rise in consciousness.” 4 minutes

::::::::,,,,,,,,,,,,,,,,,,,,,::,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::
:::::::::::::::::::::,,:::::::::::::::::::::::::::;;;;;;;;;;;;;;;;::::
:::::;;;;;;;;;;+++***+;;:;;;;;;;;;;;;;;++**??***???**???S%?%%%?**??+;:
;;;;;;;;;;++++****????*?***??**+****???%%%%%%%%SS%%S%%??**??????**?*::
;;;;;+++*****????***?**?%%%%%%%%%%%%???????????**%%?*++**?****??+++;::
;;;;;;+*******?********?%%%%???%%%******?**+++****+++****++++++;;::,,:
??*+;+****++*+++****??**????*?????****???*++***++++++*++;;;;;;;;:::;+*
%%%+;::::;;+*??******S?**??**?????**???*+++*+++++++;;;;;;;;;;++;;+++++
***+;::::::;;*?**+**+%%***?***?*******++++++++++;;;;;;;;++;;:::;;;;;;;
++;++;:::::;*?**++++*?%**+*+****++**+++++++;;;;;;;;+++;+;:::::;;;;;;;;
;;++*?*+***?%**+++++????****++++++++;;;;;;;;;;;;;;;;:;;;::::;;;;;;;;;;
+++;;*??%SSSS?+;;;;;+*?**+*+;;;;;;;;;;;;;;;;;;;:;::;;;;:::;;;;;;;;;;;;
++;;;+?%S###S%++;;;;;+++;;;;;;;;::::;;;::;;::::;;:::;;;:::;;;;;;;;;;;;
+;;;;+**%SSSS%*+*+;;;;++;::::::::;::;::::;;::::;;:::;;::::;;;;;;;;;;;;
;;;;++++;*%%%*;;;;:;;+;:::;;::::;;::;:::;:;:::::::::;;:::;::;;;;;;;;;;
;;;+++;;:;+*+;:;;::;;;::::;;:::::;::;:::::;::::::::;;::::::;;:;:::;:::
;;;++;;::;;:::;;:::;;;::::;:::;::;::::::::;::::::::;::::::::::::::::::

7. Sit on your heels and bend back, putting your weight on your elbows. Bring your hands into fists near the shoulders. Your head will automatically fall back. Keep this posture as you sing the entire Ardas Bhaee mantra. The energy will adjust itself. You will see how this burnout is going to work out. Sing with it. Hold the posture and keep the pressure. It will make changes in you. It may feel a little painful now, but it will bring fantastic strength. It is very healing, very good. Make a fist of your hands. This will break the crystallization in the muscle and the nerves. It will break obstacles in the energy flow. 5 minutes

;;;;;;;;;;;;::::::::;;:::::::::::::::::::::::::::::::::::::::;;;;;::::
;;+++++;;;::::::;;;;;;;;;:;;:::::;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;
++++++++;;;;;;;;;;;;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;
;;++++++;;;:;;;;;;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;
;;;;;;++;;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;::;;;;::
+;;;;;++;;;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;::;;;:::
+++;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::++
??***;;;;;;::::;:::::::::::::::::::::::::::::::::::::::::::::::::::;++
+*****+;;;::::::::::::::::::::::::::::::::::::::::::::::::::::::;;++++
*****?**+;;:::::::::::::::;;;;::::;;;:;;:::::::::::::::::::::;;;;;;;;;
******+++++;;;:::::::;;++;;:::::;;;;++;;;:::::::;;::::::::;;;;;;;;;;;;
***+++++++;++++*+;+++++;::::::::;;;;;;;;;;;+;;+;;;;;;;;;;;;;;;;;;;;;;;
**++++++;;+++***++++;;;;;;:::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++++++++++++*??*;;**;;;;;;;;:::::;;;;;;;;;;;;;;;;;;;;;++;;;;;;;;;;;;;;
+++++++++++??????***+;;;;;;;;;:::;;;;;;;;;;;;;;;;;;;*???*+;;;;;;;;;;;;
++++++++++*??????%?*+;;;;;;;;;;::;;;;;;;;;;;;;;+++*??????*;;;;;;;;;;;;
+++;+;++++*%%?????**+;;;;;;;;;;;::;;;:;;;;;;;;;+*+*???????+;;;;;;;;;;;
+++;;;+++*?%%????****;;;;;;;;;;;::;;;;:::;;;;;;+*+*???????*;;;;;;;;;;;
++;;;++++;+%%???****?+;;;;;;;;;;:::;;:::;;;;;;;**+*???????+:;;;;;;;;;;
+;;;;++++;;*%???*?**?+;;;;+;;;+;;+;;;:;;;;;;;;;*?+*??????*:;;;;;;;;;;;
;;;;;+++;;;;?%????**?+++;;;+;;;;;+;;;;:::;;;;;;+*++?????*;;;;;;;;;;;;;
;;;;++++;;;;+????*+**+++++;;;;;;::;;;::::::;;:;++;+*????+;;;;;;;;;;;;;
;;;;+++;;;;;;+???*++*+++*++++;;+;;;++;;;;;;;;;;;;;;*???*;;;;;;;;;;;;;;
;;;;++;;;;;;++*??*+;++++********+?+*****++;;;;;;;;:*???;;;;;;;;;:;;;;:
;;;++;;;;;;;+++???*;;;++***??%SS%??%%%%??+;;;;:;::;*?*+:;;;;;;;;;;;;;:
;;;++;;;;;;;;;;+???*+;+++*?SS##SSSSS#SSSS?+;;::::;*?*+;:;;;;;;;;;;:;;:
;;;+;;;;;;;;;;;:*??*?+;++*%SS###########SS+;;:::+??*+;::;;;;;;;;;;;;::
;;;+;;;:;;;;;;::;?****+++*%S#############S?;;;;+*?**;::;;;;;;;;:::;:::
;;+;;;::;;;;;::::+*++++**?SS#############S%+:+****++:::::;;:;:;:::;:::
;;;;;;;;;;;;;::::;++++++;+%##############S%+::+*+*+;::::::::::::::::::
;;;;;;;;;;;;;::::::;;;;;:;*S##############?;:::::;::::::::::::::::::::
;;;;;;;;;;;;::::::;;;;;;:;*S#############S?;::::::::::::::::::::::::::
;;;;;;;;;;;;::::::;;;;;:;:+S###S######S##S*:::::::::::::::::::::::::::
;;;;;;;;;;;;::::::;;;;;;::;*SS%?%%%??*?%S*::::::::::::::::::::::::::::
;;;;;;;;;;;;:::::;;;;;;;:;;;?%????****+*?;:::::::::::::::::::::::::::,
;;;;;;;;;;;:::::;;;;;;;::;;;+?%SS%*?SS%*+::::::::::::::::::::::,:,,::,
;;;;;;;;;;;::;::;;;;;;;:;;;;+*?%?***??*;::::::::::::::,::::::::,:,,,,,
;;;;;;;;;;;::;::;;;;;;:::;;;++;;;+++;:::::::::::::::::,::::,,::,,,,,,,
;;;;;;;;;;;:;;:;;;;;;;:::;;;;;;::::,,,,,,,::::::::::::,::::,,::,,,,,,,
;;;;;;;;;;;:;;;;;;;;;;:::;;;;;;:::,,,,,,,,::::::::,:::,,:::,,,:,,,:,,,
;;;;;;+;;;;;;;;;;;;;;;:::;;;;;;::::,,,,,,,:::::::,,::,,,:::,,,:,,,,,,,
;;;;;++;;;;;;;;;;;;;;;:::;;;;;::::::,,,,,::::::::,,::,,,:::,,::,,,,,,,
;;;;;++;;;;;;;;;;;;;;;::;;;;:;::::::,::::::::::::,,::,,,:::,,::,,,,,:,
;;;;;++;;;;;;;;;;;;;;;::;;;;:;:::::::;:::::::::::,,::,,,:::,,:::,,:,::

Take a break. Walk around and visit.

8. Sit in Easy Sitting Pose. Make fists with your hands and bring them in front of the shoulders. Repeat “I am, I am.” Chant loudly and powerfully. Let God hear you! 8 minutes a. “I” the hands are at the shoulders b. “Am” the arms extend out to the sides—straight. c. “I” the hands are at the shoulders d. “Am” the arms extend straight up

I. . .

;;;;;;;;;;;;;;;;;;;;;:;;::;;;;;;;;;;;;;::;;;;;:;;;;:::::::::::::::::::
??*++;;;;;;;;;;;;;;;;;;::;;;;;;;;;;;;;;;;;:::::::;::::::::::::;;;:;;;+
*?%%%%%%?????????**+;::::::::::::;;::::::::::::::::;+++++++*****+*****
++*%%????*****++++***;::::::::;;;:::;:::::::::::;;;;;++++++;;;;;;;;+++
++++++++++++++++***++++;;;;;;;;;::;;;;:::;;:;;;;;;;;;;;++;;;;;;;;;;;;;
++*++++++++;+****++;;;++*;;;;;:;;;;;;;;;:;;;;;;;;;;;;;++;;;;;;;;;;;;++
+*+;+++++;++****++;;;++++;;;;;;;;;;;;;;;;;:;;;;;;;;;;;+;;;;;;;;;;;++++
++;++++++++*****+++;+++++;;;;;+;;;:;;;::;;:;;;;;;;;;;;;;;;;;;;;;;;+;;;
+;;+++++++**+++++++++++++;;;;+;;;;:;:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;++++++++++;;++++++++++;;;++;;;;;;;::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;+++++++++;;;+;;;;;;;;;;;;;;;;+**+*+;::::;;;;;;;::;;;;;;;;;;;;:::::::
;+++++++++;;;++++;:;;;;;;;;;;;*%#SSSS%+;:::;;;;;;;:;++++;;;:::::::::::
++++++++*********;:;;;;;;;;;;+S#@@@@@#%;::::;;;;;;::+******++;;:::::::
++************+++;;;;;;;;;;;;+S@@@@@@@S+;:::::::::::;+++++****??**?*::
;*?%?**++;;;;;;;;;;;;;;;::;;;;%@@@@@@@%;::::::;;;;;:::::::::::;+*?S?;:
++*?++++;;;;;;;;;;;;;;;:::;;;:*#SS%S%S*::::::::::::::::::::::,,,::;;::
+;;;;++;;;;;;;;;;;;;;;;::;;;;;;*%%?%?+;::::::::::::::::::,::::,:::::::
+;+;;++;;;;;;;;;;;;;;;;;:;;;;;;+++++;:::::::::::::::::,:,:::::::::::::
+++;+++;;;;;;;;;;;;;;;:;;;;;;;;;;::,,,::::::::::::::::,:,:::::::::::::
+++++++;;;;;;;;;;;;;;;:;;;;;:;;;;::,:::::::::::::::::,,:::::::::::::::
++++++;;;;;;;;;;;;;;;;;;;;;;:;;;;:::;:::::::::::::::::::::::::::::::::

. . . AM

The Teachings of Yogi Bhajan ©2008

Page 270

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

The Invincible Man Kriya p.3 of 3

;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++++++;;;;;;;;;;;;;;:;
;;;;+++++*********+*++;;;;;;;;;;;;;;;;;;;;;+;;+++**??****++++;;;::::;;
+++;;;+**??%%??*++;;;;:::::::::::::::::::::::::::::;;;;+*+;;;:::::::;;
++++;;;;;+++;:::::;;;::::;;;:::;;:;;;;;;;;;;;;;;;;;;::::;;;;;:::::::;;
++++;;;++;:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;
+++++++++;:::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;
++;;;++++;::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::
+;;;;;;;+;:;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;+;;;;+
+++;;;;;+;;;;;:;;;;;;:;;;;;:;::::::;;;;;;;;;;;;;;;;;::;;;:;:::;+++++++
??**++;;;;;;;;:;;;;::;;;:::::::;;::::::::;;;:::;:::;;:::::::;;+;;;;;;;
+++***++;;;;:::;;:::::::::;;;;;;;;::;::::;;;:::::::::::::;;;;;;;;;;;++
++*****++;;;::::::::::::;;++;;;;;;::::;:::::;;::::::::;;;;;;;;;;;;++++
*****+++++++;;;;;:;;;;;;;++;;;;;;;::::::;;:;:;;;:::;;;;;;;;;;;;;;+++;;
***+++++++++++**+;;;;;+;++;;:;;;;;;;;;;;;;;;;:::;:;;;;;;;;;;;;;;;;++;;
+++++++++++++**++;;;;;++++;;;;;;;;;;;;;;;;;;;::;;:;;;;;;;;;;;;;;;;+;;;
+++++;;;;+++++++++;;;;;+++;;;;;;;;;;;;;;;;;:::;;::;;;;;;;;;;;;;;;+;;;;
++++;;;;;++++++++++;;+;++;;;;;;;;;;;;;;;;;;;:;;;:;;;;;;;;;;;;;;;;;;;;;
++++;;;;+++++;;++++;;;;++;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;;;;;;;;;;;;;;
++++;;;++++;;;+++++++;++;;;;;;;;;;;;;;;;;::;;:;;;;;;;;;;;;;;;;;;;;;;;;
+++;;;;+++;;;;++++;;+;;+;;;;;;;;;;;;;;;:;;:;;::;;;;;;;;;;;;;;;;;;;;;;;
+;;;;;;+++;;;;++++;;++;+;;;;;;;+;;;;;;;;;;;:;;:;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;+++;;;;++++;;;++;+;;+;;++;:::;:;;;::::;;:;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;++;;;;;++++;;;++++;+;;+;;;::;::::::::::;:;;;;;;;;;;;;;;;;;;;;;;;
;;;;;+++;;;;;+++;;;;+;++;+;+;;;;;;;;:::::::::;:;;;;;;;;;;;;;;;;;;;;;;;
;;;;;++;;;;;;+++;;;;++++;+++;;;;;;++;::::::::::;;;;;;;;;;;;;;;;;;;;;;;
;;;;;++;;;;;+++;;;;++++;;;+++*???*??*+;;:::::::;;;;;;;;;;;;;;;;;;;;;;;
;;;;;+;;;;;;+++;;;;++;++;++*?%SS%%SSS%?++;:::;;;;;;;;;;;;;;;;;;;;;;;:;
;;;;;+;;;;;+++;;;;;++;++;+?%%S##S####SS%%+:::;;;;;;;;;;;;;;;;;;;;:;:::
;;;;+;;;;;;+++;;;;;+;;;;;+?SS##########SS*;:;:;;;;;;;;;;;;;;;;;;::::::
;;;;+;;;;;;+++;;;;;;;;+;;+%S############S%+:;;;;;;;;;;;;;;;;:;:;::::::
;;;;+;;;;;;++;;;;;;;;;;+;+?S############S%+;;;;+;::;;;;;;;;:::::::::::
;;;;;;;;;;;++;;;;+;;;;;;+;*S######S#####S%*+;;+;::;+;;;;:;::::::::::::
;;;;;;;;;;++;;;;;+*;:;;;+++?SSSSSSSSS%SS%+++;;;::;**;;;:::::::::::::::
;;;;;;;;;;++;;;;;+?*+;;;;+;;?S???%???*?%*;;;;;;;+**+:;;:::::::::::::::
;;;;;;;;;+++;;;;;+?**+;;;;;;;??%%%??%??*;;;;;;;*****;:::::::::::::::::
;;;;;;;;;+++;;;;;*?***+;;;;;;+?%%???%?*;;;;;;;******+;::::::::::::::::
;;;;;;;;;++;;;;;;?*****+;;;;;+++++++;:::;;;;;;;******+::::::::::::::::
;;;;;;;;;;;;;;;;+?***++;;;;;;+;;;::::::::;;;;;:;******::::::::::::::::
;;;;;;;;;+;;;;;;*?***+;;;;;;;;;;;::::::::;;;;;::;****?+:::::::::::::::
;;;;;;;;++;;;;;;??***+;;;;;;;;;;;::::::::;;;;;:::+****+:::::::::::::::
;;;;;;;;++;;;;;+??**++;;;;;;;;;;;;:::::;;;;;;;:::+?***+:::::::::::::::
;;;;;;;;++;;;;;+?****+;;;;;;;;;;;;;;;;;;;;:;;;:::+?***+;::::::::::::::
;;;;;;;;++;;;;;+?****+;;;;;;;;;;;;;;;;;;;;:;;;:::+?***+;::::::::::::::
;;;;;;;+++;;;;;*?****+;;;;;;;;;;;;;;;;;;;;::;;:::+?****;::::::::::::::
;;;;;;;+++;;;;;*?****+;;;;;;;;;;;;;;;;;:;;::;;;::;?***+;::::::::::::;:
;;;;;;;+++;;;;;*?***+;;;;;;;;;;;;;;;;;;:;;::;;;::;?***+;::::::::::::;;
;;;;;;;+++;;;;;+?***+;;;;;;;;;;;;;;;;;;:;;::;;;::;****+:::::::::::::;;
;;;;;;;+++;;;;;+?***+;;;;;;;;;;;;;;;;;;:;;::;;;:::****+;::::::::::::;;
+++;;;;++++;;;;+?***+;;;;;;;;;;;;;;;;;;:;;::;;;:::*?**;;;:::::::::::;;
+++;;;;++++;;;;;****+;;;;;;;;;;;;;;;;;;:;;::;;;::;???*;;;:::;;::::::;;
++++;;;++++;;;;;*???*;;;;;;;;;;;;;;;;;;:;;;:;;;:;*?***+;;::;;;::::::;;
++++;;+++++;;;;+?**??*;;;;;;;;;;;;;;;;;;;;;:;;;+??????+;;::;;;::::::;;
+++++;++++++;;;+???%??*;;;;;;;;;;;;;;;;;;;;;;;;+?%%%??*;;;:;;;;:::::;;
+++++;++++++;;;+????%%?+;;;;;;;;;;;;;;;;;;;;;;;;+??*+;;;;;:;;;;:::::;;
++++++++++++;;;;++**?*+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::;
++++++++++++;;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;::;

9. Sit facing your partner, eye to eye. Bring your hands into fists in front of your face—about eye level. Repeat “I am, I am.” Communicate your pure “I am” to each other. As you talk, so your hands should move to explain your expression. Fists tight.Talk with lips and fists. Talk and fists should indicate the language. 9 minutes

10. Sit facing your partner, eye to eye. Bring your hands up. Spread your fingers open and move the arms stiffly forward and back. Try to part the wind. Do it fast, powerfully, and strongly. The hands must move the heavens, the earth and the stars. No bend. Powerfully and steadily. The whole body will move if you do it right. Make the whole body a unit. You must move the whole body, not just the hands. 10 minutes To end: Inhale and hold the breath for 30 seconds. Mentally vibrate the mantra God and me, me and God are one. Repeat.Relax.

. . . AM

;;;;+++++;;::::::;;;;;;;+;;+++;;;;;;;;;::;;;;;;;;;;;;;;;::::::::::::::
;;+++*?*++++++**??%?*???*++*?%?*******;::+??***?+;:::;;;;:;::::;::::::
;+++********+++*+++++++++++++****?**?*::;;+***????***+;:::;;+++;;;::::
++*??**?***+++++++++++++**++++++*?++;;;::;;:::;;+++++;::::;;;;;;;;;;:;
++*****??*+++++++++++++++*+;;+++**++++;;:;:,,,::::::::::,,,:::;;;:::;;
*++**++?*+++++++++++++++++;;;;++**++*++;::,,::::::::::,,,:::;;;:::,:::
%??**++******++++++++++++;;;;;;*?*****+;;:::::::,,,:::;::;:;;;::;;::++
%%%***++++++++****?*++++++*****??******;;;;;;;++;;;;;;+;:::::;::;;;;**
*******+++++++++*%%**+*++*********++**++;;;;+++++++***+;:::;;;:::;;;;;
+***+++**++***+++**************++;+*+++++++++++++++**+;;:;++;;:;:;;;++
*++***************+++*****+++++;++*++++++++++;+******;++;++;;;:;;;;;;;
+++**********???*********+***+;++*+++++++++++++???%%+;++*+;;;;;;;;:;;;
+++****++***??*?*+******+***+;++*+++++++++++++?%%%*;,,;++++++;;;;;;;;;
+++**++**??**++**+;+*******+;++**+;++++++++;+?%%?;,,,:::;;+++;;;;:;;;;
++*******++;;;+++++;+*****+;+++*+;++++++++;;*%%??;,:::::::;;;;;;::;;;;
++****+++++++++;;;*???*++*+;+++++;+;++++++;+?%????;::::;:::;;;;:::;:;;
++**++++++;;;;;+**?*****+**;++++;;+;;+++++;+%%???%S?;::::;::::::::::::
+++++*++;;;;;;+*?**+;;+*++*;+++;;;;;;++++;;+%??**SS#S*;::::,::::::::::
++++++;+;;;+;+*????+;++++++++++;;;;;;++;;;;+??*++SSSSS?;:,,,,,,,::::::
+;;;++;;;;;;+*%SSS%+;++*++++++;;;;;;;;+;;;;*?**++%#SSSS?;:,,,,,::::,,,
;;;;++;;;;;+*%SSSS%;;+**+++++;;;;;;;;;;;;;+??***+%#SSSSS*;,,,,::,,,,,,
;;;+++;;+++**%SSSS%+;++++;;;;;:;::::;;;;;;;+**+++%SSSSS%???:,,,,,,,,,,
;;;++;;;;;?%??%SSS%?++;;:::;;::::::::;;;::::;;;;;*%??%%*+++:,,,,,,,,,,
+;+++;;;;;?%%**???*?*;;;::;;;:::::::::;:::::;::;:*?*++;;:::,,,,,,,,,,,
+;++;;;;+***+;;;;;+**;;;::;;;:::::::::;::::::::::;;:::::::::,,,,,,,,,,
++++;;;;;;;;;::::::,;;;;:;;;;:::::::::;:::::::::,:;;::::::::,,,,,,,,,,
++++;;;;;;:::,,::::,:;:::;;;;::;;:::::;:::::::::,,:;;::,,,,,,,,,,,,,,:
++++;;;;;;;;;::,,,,,:;::;;;;;:;;::::::;::::::,::,,:,,,,,,,,,,,,:,:,:::
++++;;;;+;;;;;;;::,,,:;;;;;;::;;:::::;;::::::,::,,:,,,,,,,,,:,,:::::::
+++;;;;++;;;;;;;;;;;;;;;;;;;::;;:;:::;:::::::,::,::,,:,,,:,::,::::::::

;;:::::;;:::::::::::::::::;:;;;;;+;:;;;;::::::::::::::::::::::::::::::
;;;;;;;;;+++**+++++*****++*?%?***?**?*++;+**++++++;;;;;;::::::::::::::
;;;;++*****?%%%%%S#SSSS%%??%S%??*?**%*;;;;*%SSSS#S%%%%?;;;;;;:::::::::
;+***????????%%%S%%%??%%%%%**?%SS%?**?;;;;;;+*?%%%%???+;;;;;;;;;::::::
++*??******??**********??%%**????%S???+;;;;;:::;+*++*+;;+;;+;;;;;:::::
;++**********************??*****????%?+;;;;:;;;;;;;;;;;;:::;;;;;;:::::
**+++****?*+++++++++++*****+*+***?%+*?+;;;;;;;;;;;;;;:::::;;;;;;;:::::
%%%??****?*++*****+++++++++++++*%#?+++;;;::::::::::;;++;+;;;;;;;;++**+
S%%%%****??*++++***+*?****+++++%SS*+;;;;;;;;;;;;;;;;++;;;++;;:;;;+++++
************?***+**???**********?%+*+;;;;;;;;+++++++++++;++;:;;;;;;;;+
**+++?*****+*******%****************+;;;;;;;;;+++++++++++++;:;;;;;;+;;
++++*??************?++********+***++++++++++;+++++++++++++;;;+;;++;;;;
+++++??************?+***+***+++**++++++++++;;+++++++++++++;;;+;;++;;;;
+++++???*********+****++***++++**+++++++++;;+++++++++++++++;;+;+++;;;;
+++++*???*******++?**+++**++++**++++++++++;;+++++++++++++++;++;;++;;;;
+++++*??******++++?*+++***++++**++++++++++;;+++;;++++++++++++;;;++;;;;
+++++*??*********+?++++**++++**++++++++++;;++++;;+++++;++++++;;;+;;;;;
++++*??*********++*+++***++++**++++++++++;;++++;;++++;;++++++;+;+;;;;;
++++?%????******+**+++**+++++*+++++++++++;;;;;+;;+?%*+;++++++++;+;:;::
++++????????***++*+;++*++++++*+++++++++++;;;;;;;;*#@@S?++++++++;+;::::
++++**??????**+*???+++++++++*+++++++++++;;;;;;;+++%@@@@S+;+*++;;;;::::
+++++****?%?**?S#S%*+++++++++++++++++++;;;;;;;;++++S@@@@#*+++;;;;:::::
+++++**?%??%?S####?+++++++++++;++++++++;;;;;;;;;;+;?@@@@@@?+**:;;::::,
++++++*?*??%%#####?;+++++++++;;;;+;;++;;;;;;;;;;;;;*####@#?+??+::::,,,
+++++++*??**?S#SSS%+++++++++;;;;;;;;;+;;;;;;;;;;;;;;?%??%%**???;::,,,,
+++++++**???**??***+++++++++;;;;;;;;;;;;;;;;;;;:;;::+S?++++????;,:,,,,
+++++;;;**??*+++*?*+++++++++;;;;;;;;;;;;;;;;;;;:::::++;;;;+?%%?+::,,::
+++++;;;*****+;;;++++++++;+;;;;;;;;;;;;;;;;;::;:::::*+;;;;+?%??+::,:::
++++;;;+?**?*;:::;++;;++;;+;;;;;;;;;;;;;;;;;::;::::;?*+;;:;????+::::::
++++;;;+**??*;:::+++;;+++++;;;;;;;;;;;;;;;:::::::::+**+::,:????+::::::
+++;;;;+**?*+;:::++++++++++;;;;;;;;;;;;;;;;::::,:::**+:::,;????;::,:::
+++;;;++???*+++;;+**+++;;+;;;;;;;;;;;;;;;;:::::,:::**;,::,;???*:::,:::
+++;;;+++***+++;;++*+;;;;+;;;;;;;;;;;;;;;;::,::,::;?+:::::;*??+:::,::,
+++;;;+++**++;;;;+++;;;;;+;;;;;;;;;;;;;;;:::,::::;?*:::::::*??;:::,::,
+++;;+++++*+++;;;++;;;;;+;;;;;;;;;;;;;;;;;;::::::+?+:::::::*?*::::,::,
++;;;+++++**++;;;++;;;;;+;;;;;;;;;;;;;:;;;;::::::;*+:::::::*?+:::,,::,
++;;;+++++**++;;;++;;;;;+;;;;;;;;;;;;;:;;:;::::::;+:::::::;??;:::,,,,,
++;;++++++*+++;;;++;;;;;+;;;;;;;;;;;;;:;::;::;:::;::::::::+??;::,,,,,,
++;;++++++*++;;;;+;;;;;;+;;;;;;;;;;;;;:;:;;::;:::;::::::::+*?;:,,,,,,,
++++++++++*+++;;;+;;;;;;+;;;;;;;;;;;;;:;;;;::;::;:::::::::;;*+:,,,,,,,
++++++++++*+++;;;+;;;;;;+;;;;;;;;;;;;::;;;;::;::::::::::::::*?;,,,,,,:
++++++++++*+++;;;+;;;;;;+;;;;;;;;;;;;:;;;;;::;:::::::::::::,;*;,,,,,,:
++++++++++++++;;;+;;;;;;;;;;;;;;;;;;;;;;;;;::;;::::::::::::,,::,,,,,,,

Yogi Bhajan • September 10, 1983

These exercises represent a selection of several exercises that were practiced over the course of two days. For the entire series, please see The Invincible Man course by Yogi Bhajan (MTM 08-Day 1 and 2, September 10-11, 1983).

The Teachings of Yogi Bhajan ©2008

Page 271

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Become Intuitive p.1

######################################################################
######################################################################
##################################S###################################
########################################SSSS##########S###############
############################S##S%%????%S##SS#S###S##SSS#######SS######
######################SSS#SS#S*;:,,...,:+%S##SSSSS##SSS###SSSSSS######
###############SS#####SS###S?;:,,,,.....,,;S##SSSSSSSSS##SSSSS###SS###
################SS#####S###*;:::,,,,...,,,,;SSSSSSSSSS#SSSSSS#####SS##
#########S####SSSSS##SSSS#S+;:::,,,.....,,,:S#SSSSSSS#SSSSSS##SSSSSSSS
##S##S#######SS#SS###SSSSSS*;;:::,,:;:,,,,,;SSSSSSSSSSSSSSSSSSSSSSSSSS
#SS########SS#SSSS###SSSSS#S*+;;:;++**++:,:*#SSSSSSSSSSSSSSSSSSSSSSS##
#SS#S#####S#S#SSS#S##SSSSSS#S*+;*???**??*+:%#SSSSSSSSSSSSSSSSSSSSSSSSS
####SS###SS##SSSSS###SSSSS#S#S**????**??*++SSSSSSSSSSSSSSSSSSSSSSSSSSS
#####SSS#S#S##SSSS##SSSSS##SS#S?***?***++*S#SSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSSSS#S###SSSS####SSSSSSS#S#S?????**?*?SSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSS#SS#SSS#S#SSS#####SSSS#SSS#%?????*?*SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSS###SS#SS#S*%#SSSSSS#####S%????***?S#SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSS#SSSS##S####SS*?#SS###SS%???*?????*****?SSS##SSSSSSSSSSSSSSSSSSSSSS
SS###SSSS####S%*?**SS#S?*++;:;++********+*++++?%S##SSSSSSSSSSSSSSSSSSS
SSS#SS#SSS#S#S*++*+S#%+;::;:::;+++*+++++*+++;::;;*%#SSSSSSSSSSSSSSSSSS
SSS##SS##SS##%*?**+SS*+::;;::::;;+++++++++;;:::::::%#SSSSSSSSSSSSSSSSS
SSS##SSSSSSS#%*??**%?*+;:;;:;;:::;;+++++;;:;:::::::;%#SSSSSSSSSSSSSSSS
SSSSSSSSS#SSSS%****?**+;;:;;;:::;;;;;+;;::::::::;:::;SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSS#S?******+++;;;:::;+**++*++;::,,;;:;;;::+SSSSSSSSSSSSSSSS
SSSSS##SSSSSSSS?*+*+*+;;++;;::,;********++;:,::;+;;:::*#SSSSSSSSSSSSSS
SSSSSS##SSSSSSS?*+*?*+;;+*+;::,,;*?****++++;:,,;+;;::::?#SSSSSSSSSSSSS
SSSS#SSSSSSSSSS%*++??*++*?++;;:::+**?****+++;::++;;;;;*%SSSSSSSSSSSSSS
SSSSSSSSS##SSSS%**+*?**???*++;+;::;+*?????***++?**++++S#SSSSSSSSSSSSSS
SSSSSSSSS##SSS#%?**+***?%***+++;;;;;++++**???**??%?*++%#SSSSSSSSSSSSSS
##SSSSSS#S##SSSS??*****%S?*++++;;;;+++;;;+*????******+?#SSSSSSSSSSSSSS
SSSSSSS#SSSS#SS#%??***%##%*++++;;;;;;;;;;;;*?????******SSSSSSSSSSSSSSS
SS####SSSSSSSSSSS?**?%##S?+++++;;;+++;;;;;;++%S%????**?SSSSSSSSSSSSSSS
#SS%%%SSS######S#S%SSSS%?***+++;;;;+;;;;;;;;+?S#S%%?**%###########SSSS
%?******??%%%%??????*?**+++++++++;;+;;;;;+++++*%###S%%S%%%%%%???%SSS##
***+**********++***+****+++;;+++++**++;;;;;;;+++?%?**+;+++;;;;;;;;+**?
***+++**********+++;+++++++;;;;;;+++;;;;;;;++;+;;;;;;+;;;;;;;++;;;;;;;
***********++++;;:::;:::;;;:;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;++;++;;;
*******+++;;;;;::::::::::::::++;;;;;;;;;;;;;;;;+++;;+;;;;;+;;;;;+++;;;
++++++;;;;;;;;;::::::::::::::;++;++**+;;;;;;;;++++++++++++++;;:::;;;;;
++++++;;;;;;;;;::::::::::::::;+++++**+;;;;;;+++;++++++;++;;;;:;;::;;;;
++++++;;;;;;;;::::::::::::::::;;;;;++;;;;;;++++;++++++++++;;::;;::;;:;
***++++;;;;;+;:;;;;::::::::::::;;;;;;+;;;+++;;;;+++++++++++;;:;;;;;;;;
*+*+++++++++;;;;;;;;:::::;::::;;;;;;++;;++++;;;;;+++++++++++;:;++;;+;;
***********;;;;;;;;;::::::;::::::;;;;+;++++;;;;;;;;+++++++++;;++++++++
*********?+:;;::::::::::;;;::::::;;;;+;;++;;;;;;;;;;;;++++++;+*+**++++
;;+***????;::::::::::;:::::::::;;;;;;+;;;++++;:;;;;;;;;;;+++;++*++*+++
;;;;+++***+++;;;;;;;;;+++++;;;;;;++++++;;;;;+;;;;;;;;;;;;;++;;;;++++++
;;;;;;;;;++++**+++++++++++++++;+++++++++++++++++++**+++++++++;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;;;;;;;;;;;;;;;;;;;;;
+**++;;;;;;;;::;;;;;;;;;+++++++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
SSS%??**++++;;;;;;++***?%??*****+++++++++;;;;;;;;;;;;++++++++++++;;+;;
SSSSSSSS%???%??%%?%%SSSSSSSS%%S%??******++++++++++++****????*****+++++

These exercises gently work on the pituitary. They recharge and enrich your energy and counteract frustration, depression, and computer sicknesses.

1. Place your left hand over your heart. Bend the right elbow, point the Jupiter (index) finger upward, with the thumb locking down the other three fingers. Consciously keep the spine very straight and pulled up, with no weight on the buttocks. The eyes are closed. Inhale slowly and deeply through the nose, hold your breath, and then exhale slowly with a whistle through the mouth. 7 Minutes. Inhale deeply and shift position.

######################################################################
######################################################################
######################################################################
######################################################################
############################S#########################################
#####################S%??*****?SSS####################################
####################%*++********???%S#################################
##################S?++?%SSSSSSSSS#SS##################################
################S?+++?S######S%%?*+++?%###SS##########################
###############%*+++?S######%+;::,,,,,,;*S#S##########################
#############S?++++?S###S#S?+:::,,,...,,,+S######S##S##SSSS###########
############S*++++?S######?+;::,,,.....,,:%######S##S##SSSS#SSSSSSSS##
###########S*++++*S######S?+;::,,,,,,..,,:%#S#SSSSSS###SSSSSS##S######
##########S++++**%########S*+;::::;++;:,,:S##SSSSSSS##SSSSS#S#SSSSS###
#########S*+++**?##########%*+;;+*****?*;;S###SSSSSSSSSSSSS#SSSS##SS##
##########%*++++*%S#########S*+*??%?*???*?#SSSS#S##S#SSSSSSSSSSSSS####
###########S%*++++*?S########S??*???***+*S#S#S##SS###SSSSSSSSSSSSSSSSS
#############%?*+++++*?SS######%?*??****?#SSSSSSS##SSSSSSSSSSSSSSSSSSS
##############%?**+++++;+*%SS##S?????*?*%#SSSSS#SSSSS#S%#SSSSSSSSSSSSS
###############S%?**+++;;;;+*?%S%???????S####SSSSSSSS#?*#SSSSSSSSSSS#S
#################S??**+;;;;;++**?????****?%%SS###SSSS#?*SS#SSSSSSSSSSS
##################S%??*+++;;;;;;+?*******+++;+*%S##SSS?*+*%#SSSSSSSSSS
###################S?**+++;;;;::;+*+*++*+++;:::;+?S##%*??**S#SSSSSSSSS
###S#################%*++++;;;;::;+++++++;;::::;;+*S#%?*?**S#SSSSSSSSS
######################S*++++:::;::;+++;;:::::::;;+**SS??**%#SSSSSSSSSS
###SSS##S##############S++++:,,::::;++;::::,:;;;;++**%%?**SSSSSSSSSSSS
#############SSSS###SS#S*+++::,,,::;;++;:;:,::;;++;+***?**%#SSSSSSSSSS
###########SSSSSSS#SSSS#?+**+::,,,:;;;;:::::,:;*++;;+**?**?#S##SSSSSSS
###S######SSSSSSSSSSSS##%+***+;:::;;;;::::::::+?*+;;;*%?***S##SS#S#SS#
###SSSSS####SSSSSSSSS###S***+++;::;+++;::::;;;%?**+++???***SSSSSSSSSS#
#######S#####SSSSSSSS###S****+++;:;++++;;;;;++SS%%%***?**+*S#S####S###
####S#SSSS###SSSSSS#S###S****++++::;+++++;;;;+S###S%***?***S##SSSS####
########S##S#SSSSSSSS###%****++++;:;;;;;;;+;;+S#####%?*?***SS##SSS##SS
###########S############?+++++++++;;;;;;;;;;;+#####S#S%??*%#SSS#SSSSSS
###########S#S#########%**++++++++;;;::;;;;+;+S####SS###SS###SS##SSSSS
###S%??%%%S#####SSSSSSS*+++++++++++++;:;;;;+++*S##########S##SSSS#####
SS%********???????*****+++*+++++++**+++;;;;;;;;+%S#SS%?????*?**+**?%%S
************************++++;;;;;;+;;::::;;+++;;+****++++;+;;;+;;;;;;+
******************+;;+++++;;;;;;;+++;;;;;;;;;;;;;;;;+++++;+;++++;;++;;
************+;++;;;:;;;::::;;++;;;;+;;;;;;;;;;;+;;;;;++;+;;;;;;+++++;+
+++++**++;;;;;;;:::::::::::::;++;;++++;;;;;;++++++;;++;++;;;;;;;;++;;;
+++++++;;;;;;;;::::::::::::::;;++++***+;;;++++;;++;++;+++++;;;;::;;;;;
+++++++;;;;;;;;::::::::::::::;;;+;++*+;;;;++;;++*+;+;+*++++++++;;;;;;;
++++++++;;;;;;:::;;:::::::::::;;;;;++++;;++;;++**+++++*++;;;+++;;;;;;;
****+++++;;;+;;;;;;;;;;:::::::;++++*+++;++++++++++*++**+++;:;+++;;;+;+
********++**;:;;;;;;;;;;;::::::;+++***++*++++++*+++++*+++++;;*++++++++
***********+:;;;;;;;;:::::;;::::;;++++++++++++++++++*+++++++;++**+++++
+++*****??*:::::::;::;;;:;;;;::;;:;;++;;;+++++++;;+++++++;;+;+*******+
;;;+****??+;;::::::::;;;;;;::;;;;+++++;;;;;;;;;;;;;;;;++;;;;;+*+++++++
;;;;;;;++*******+++;;++**+++++;;++++++++;;;+++++++++;+++++;;;;++++++++
;;;;;;;;;;;+++++++++;;;;;++;++;;+;;;;;;;++++;++;+++++++*+++;;;;;;;;+++
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++++;;;;;;;;;;;;;;;;;;;;+++;;;;;+++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
????**++++;;;;::;;;;;+++***+++++++++++++;;;;;;;;;;;;++++++++++++;;;;;;

Imagine that something very pure and divine in you is calling. Reach out and make contact with your own Infinity. Create a feeling of being exalted by your own self.

2. Put your right hand either slightly above or just touching your head. Bend the left elbow, point the Jupiter (index) finger upward, with the thumb locking down the other three fingers. Keep the spine pulled up straight. This is very important for the grey matter of the brain. Close your eyes and continue the breath from Exercise One. 4 Minutes.

######################################################################
######################################################################
##################################SS##################################
#################################S**S#################################
#################################%**%#################################
################################S***%#################################
###############################S**?**%################################
###############################%**%*+?##SS############S###############
##############################S***%*+*S#SSS###########SSS#############
##############################?+**S?++%#SSSS#S#######SSSS#####S#######
###############SS############%++*S#%*++S#SSSSS###SS##SSS##SS#S##S#####
#########S#####SS###SSS##S##S+;+S#S#%*;+S#SSSS#SSS##SSSSSSS##S######SS
##SS###S#S#####SS###S##SS##%+++%#SSS#%*;+%#SSS#SSS#SSSSSSS#SSSSSSSSSSS
###SSSSSSS#####S####S#SSSS%+++?#SSSSS#?+;;?S#S#SS##SSSSSSS#SSS#SSSSSSS
##SSSSSSSSS###S##SSSSSSS#?++++S#SSSSSSS*+;;?S#SSSSSSSSSSSSSSSSSS#SSSSS
##SSSSSS##S##SSS###SSSS#?++++?#SSSSSSS#%*+;;*SSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSS#SSSSSS###SSS#%++++*S########SS?+;;;?#SSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSS#SSSSS*++++%S?*+;;;*%S#S*+;;;%#SSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSS#SSS#?;+;+?*:,,,,,,,,:+%S+;;;*SSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSS#SSSSSSSS#SSS+;++++:::::,,,,,::;%?+;;;%SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSS#SSSSSSSSSSSS*++++;:;::,,,,,,:::?%*+++%#SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS***++;;;::,:;;,,:;;?%*+++?#SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS*+++++++;;+*++**;;;%%*++;+SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS#%*++++?*+*???**???*+S%*++++SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS#%*++++%S*??***+****%#%*++++%SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS#%**+++*SS%*+*?**++?SS?*++++?#SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS#%**+++;*SS?*******?#S+*++++*SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS#S***+;;;*%%*******%%*;+++++*SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS***+;;:;+*?*??****+:::;+**+SSSSSSSSSSSSSSSSSSSSS
SSSSSSS#SSSSSSSSSSSSSS*+;;::,:::;*****;;::,,:;+;*#SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS#%++;;:::,,,:;++;:,,::,,::;SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS*;;;:::,,,:::;:,,,,:,,::*#SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS#%+;;:,:,.,:::;:,,,.,,,::SSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS+;;:,,..,,::;:,,,...,,+SSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS*;;;:,,..,:::,,,,..,,,?#SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS+:++;:,,.,,:::,,,,,,,,?#SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS#*:;;;:,::,,::::,,,,,,,%SSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS#?;;;;::::::::::,:,,,,,%SSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS#?;;+;::::::::::,,,,,:,*#SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS*;;+;:::::::::::::,,:,;SSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS#%;+;;+;::,:::::::::,,:,,%SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS*;;;;;;;:::::::::::,,::,*#SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS*;;;;;;;;:::;;;::::,,:,,,;SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS#%;;;;;;;;;;:::;;::::,,,,,,:%SSSSSSSSSSSSSSSSSSSSS
#######SSSSSSSSSSS#S#*;;;;;::::::::::,,,,,,,,,,,+SSSSSSSSS########SSSS
%???%%%SS#SSSSSSSS%%%+;;;:::::,,,::::,,,,,,,,,,::%#SSSS%%%??%??*?%%SS#
++++++**????*****++;++;;;;;;:::,::::::,,,,,,,::::+%?++;;;;;;;:::::;+*?
+++++++++++++;;+;::::::::::;;::,,:::,,:,,,:::::::;::;:::::::::::::::::
++++++++;:::::::;:,,,,,::,,,:::::;;;:,::::::::;::::;::::::::::,,,:;:::
+++**++;::::::::;:,,,,,,,,,,,:;;::;;;:::::::;;;:::;;:;;:::;;::::,,:::;
+++++++;;::::::::,,,::,:,::,,:;;;:;;;;;;::;;;:,:;;;::;;::::;;;::,,,:::
;+++++;;;:::::::,,,::,,,,,:::,:;;;;;++;::;;::::;+;;:;;;;:,,:;;:::,,:::
+++;+++++;;;;;:::::::,,,,,,:;:::;::;;;;;;;::;:;;;;;:;+;;:,,,:;;;:;::::
+++++**++++++;::::::::::,,,,:+;::::;;;;;;:;;:;;;;;;;;;;;;:,,:;;;;;::::
+++++*****+++;;;:::::::,,,,,,:;;;;:;;;;;;++;;;;;;;;;;;;;;:,,:+;;;;;;;:
+++++++++**+;;;;::::,,,,,,,:,::;;;++++++++;;;;;;;;;;;;;;;;:,;+;++;;;;;
++***+*****;;;;;;:::::,,,,,,,,,:::::;;;;;;;::;;;;;;;;;;;;;;,;+;+;;++;;
;;;+++****+;;;+;;::::::::::,,,::::;;;;::::::::::::::;:::::;::;;;;;;;;;
:;;;;;+++*+:;;+++;;;;;;+++;;::::;;;;+;;;;:::::;;;;++;;;::::::::::::::;
::::::;;:;;;:;;;;;;;:;;::;;;:;::;:::::::;;;:::::::::,,,,,::,,,,,,,,,,:
;::::::::::::::::::::::::::::::::::::;::::::,:::::::,,,,:,,,,,,,,,,,,,
::;;:::::::::::::::::::::;;::::::;;;;;::::,:::,::::::,,:::::,,,,,,,,,,

3. Lock your hands with your fingers up straight. Stretch your arms over your head. Keep your spine straight and stretch up from the armpits. Continue the breath. You are consciously recirculating your energy to give your body new life. 2 1/2 Minutes.

The Teachings of Yogi Bhajan ©2008

Page 272

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Become Intuitive p.2

######################################################################
######################################################################
######################################################################
#############################S%*++++*?S###############################
###########################S+:,,,.....:+?#############################
##########################?;:,,,,.....,,,+S###########################
#########################*::::,,,.....,,,,*###########################
########################S+;:::,,,,.....,,,*##SSS######################
#########################?;;;::,,,:;:,.,,,?#SS##SS######SS############
#########################S*+;;::;++++++:,:%#SS#####S#SSSSSSS##########
##########################S?+;+???***??*;;S#SS######SSSSSSSSSSSSS###SS
############################?+*????+*??*+?##S####S#SSSS#S#SSSSSS###S#S
############################S%?***?***++*S####SSS#SSSSS##SSSS#SS###SSS
##############################%?*???****%#S#SSSSSSSSSSSSSSSS##SS#SS#S#
##############################S?????**?*SSSSSSSSSSSSSSSSSSSSSSSS#SS#S#
##############################S?????***?S####SSS##SSSSSSSSSSSSSSS##SSS
##########################S%%?*?????***++?%%S###SSSSSSSSS#SSSSS##SSSSS
#############S#######S%?*+;;+++*******+*+++;;*?SS#SSSSSSSSSSSSSSSSSSSS
####################%;;:::::;++++*+++++++++;:;::;?SSSSS#SSSSSSSSSSSSSS
###################S+;:::;:::;++++++++++++;:::::::*#SSSSSSSSSSSSSSSSS#
#S###S####S########*;;::;;:::;;;;++++++;;;;::::;:::%#SSSSSS#SSSSSSSSS#
##########S###S###%++;;:;;::;::;;+++++;;::;;::;;:::;SSSSSSSSSSSSSSSSSS
##########SSSSSS##*;+++;;;;;::;***+++++;::::;;;;:;::+SSSSSSSSSSSSSSSSS
##########SSSSSS#S;;;;++++;;;:;*****+++*;:,,::;;;;:::*#SSSSSSSS#SSSSS#
#########SSSSS###?;;;;;+*+;:::+*+**++****+:::::+;:::::%#SSSSSSSSS##S##
#############S####%*++++*+;;:;******+***++;:,,;+;;;;*%SSSSSSSSS#SSSSSS
##############SS##%??????++++************++;:;??**++?#SSSSSSSSSSSSSSSS
######SS####SSSS##S????%%*??????****??????***+%%?**+*SSSSSS#SSSSS#SSSS
####SSS######SS###S?????????????+++*****?????**???*+*SSSSSSSSSS#SSSSSS
##################S???????????**+:;++++++*?????******SSSSSSSS#S#SSSSSS
###SSSS############%?????%??*++++;:;;;;;;;+??????***?S###########SSSSS
S%?****?%SSSSS%%%%%???????**+++++;;;;;;;;;++*??S%??*%SSSS%S%%%%SS#####
**++++++*****++++++++++**+++++++++;;;;;;:;;;+**%%%***++++;++;;;++*?%S#
+++++++++++++*****++***++++;;;+++++++;;;;::;;;;;;+++;;;;;;;;;;;;:;;;+*
*****************+;;+++++++;;;;+++*+++;;;;;;;;+;;;;+++;;;;;;;;;;;;;;;;
***********++*++;;;;;;;;;;;;;;:;+++;;;;;;;;;+;;;;;++++;;;;;;;++++;;;;;
++++****++;;;+:;::::::::::::;;;;;++;;;;;;;;;;;;;;;;;;;;;;;;;;;;++;;;;;
++++++;;;;;;;;::::::::::::::;;+;;;+;;+;;;;;++++;;;;+;+;;;;;;;;;:;;;;;;
+++++;;;;;;;;;:::::::;:;;:::;;;+++***+;;;;++++;;+++;;+;:;+;;;:::::;:;;
++++;;;;;;;;;;::::::::;;;;;::;;;;+++++;;;+++;:;++++;+++:;+++;;;;:::;;;
++++++;;;;;;;::::::::::::;+;;:;;;;+++;++++++;+*++++++++::+++++;;;:;;;;
+++++++;;;;;::::;;::::::::;++;::;;+++;+++++++*++++++**;::++++++;;:;;;+
****++++++*;::;;;;;;;;;::::;+*+;;++++++***+++++++++**+;:;++++++++;+++;
******++**+;;;;;;;;::::::;;;;++++***?*??*************+;;***+++++++++++
++*******+;;;;::;:::::::;;:::;;;;;;++;+++++;;;+++++*++;+*******+++++++
;;++**??*+;;:::::;;;;;+;;;;:;;;;+++++;;:::;;;;;;;;;;;+++++++;;++++++++
;;;;;;;++**++;;;;;++++++++++;;+++;++++++;;+;;+++++++++;;;+;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;;;;;;;;::;::::;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::;;;;;;::::;::::::::::::::;
++++;;;;;;:::::;;;;;;;;++++;++;+++++;;;;;;;;;;;;;;;::;;;;;;::::::;;:::

4. Put your right hand over your left at the Heart Center. Sit and relax. Play Singh Kaur's Rakhe Rakhanhar tape. Listen, relax, breathe, and be. 3 1 /2 Minutes.

5. Inhale deeply and press your hands against your Navel Point. Chant along with Simran Kaur's Tantric Har tape. Each time you chant Har, press the navel forcefully with your hands. The eyes are closed. 3 Minutes.

To End: Come into elbow lock position. The elbows are bent, with each hand grasping the opposite elbow. The arms are held parallel to the ground at shoulder height. Inhale, hold your breath 5-10 seconds, squeeze the spine, and tighten all the muscles of the body. Exhale. Repeat this sequence two more times.

SS##########S###SSSSSSSSSSSSSSSSSSSS#SSSSSS##SSSSS#SSS#SSSSSSSS#SSSS##
SSS#########S####SSS##SSSS##########SSSSSSSSSSSSSSSSSSSSSSSS##S#SS#SSS
SS########SSSS##SSSS#S#SS#S%?*++++*%S##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSS###SS#S#SSS##SSSSSSS#S*::,,.....,:*%#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSS###SS#S#SSSSSSSSSSS#%+::,,,,,.....,,*SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSS####SSSSSSSSSSSS#%;:::,,,,,...,,,,,?#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSS##S###SSSSSSSSSS#?;;:::,,,.....,,,,?#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSS##SSSSSSSSSSSSSSSS#S+;;::,,,,,,,..,,:%#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSS###SSSSSSSSSSSSSSS#%+;;::,:;+;:,,,,:SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####SSSSSSSSSS#SSSSSSSS%+;;;+***++*;::+SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
S#SS#SSSSSSSSSS#SSSSSSSS#%++????**??**;?#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
S###SSSSSSSSSSS#SSSSS#SSSS?**???*+*?*+?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSS#SSSSSSSSSSS#SSSSSSSSSS#%***?*+*++*S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSS#SSSSSSSSSSSSSSSSSSSSSSS?????*****SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####SS#SSSSSSSSSSSSSSSSSS##%?????****SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSS#SSSSSSSSSSSSSS#####SS%%??????***++?%SS###SSSSSSSSSSSSSSSSSSSSSSSS
SSSS#SSSSSSSSSSSSSSS%??*+;+*+***??**+*+++++*?%SS#SSSSSSSSSSSSSSSSSSSSS
SSSSS#SSSSSSSSSSSS+;::::::;++++++++++++++;::,:;+?SSSSSSSSSSSSSSSSSSSSS
SSSSSS#SSSSSSSSS#*;::::::::;+++++++;++;;;::,,:::,;SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSS#%++;;;::::::++;;++;++;;;;::,::::::+SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS*+++;;;;:::::;;;++++;;;;::,::::::::?#SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSS#?;++++;;:::::::;;;;;;;;::,,,,:::;::::?#SSSSSSSSSSSSSSSS
SSSSSSSSSSSSS#%++++++;;;::::,,,:;;;;:::,,,,,:::;:;:::%#SSSSSSSSSSSSSSS
SSSSSSSSSSSSS#%++++++*?+;::,,,,,:;;::,,,,,,,,;;;;;:::;SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS**+++*?+;::,,:,,:;;:::,:,,,,,;+;;;::;*SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS??????*++;:::::,:;;;;::::,,,:;+;;;++%#SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS????%?++++;;;:::;;+;;::::::::*%?***+%#SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS????%%***++;;;;;;;+;;;;;;;;;:;S%?**+%#SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS?????%?**++;+;;;;++;;;;;;;;:::%S??*+?#SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS???????**+++;;;;+++;;;;;;;::;??****?#SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS%??????**++++++++++++;;;+++**++**?SSSSSSSSSSSSSSSSSS
####SSSSSSSSSS#S##SS%????**+****+****+*+++******?%S##S######SSSS###SSS
%%SSSS####SSSSSSSS%?**?????************+******?SS##SSS%%%%???***?%%SSS
++***??%%???******++++++**??????*****???*++;;;;?%%?*+++;;;;;;;;;;;;++*
+++****+++++****+++**+++;;+??????******+:::::::;+++++;;;;;;;;;;;;;;;;;
++++++*********+;;;;++;++;;+????????*+;;:::::;;;:;;;++;;+++++;;;;;;;;;
**************++;;;;:;;;;;;;;+++**+;+;;;:::;;+;;;;;;;+;;;;;;;;+++;+;;;
*******++;;+;;;:;::;;:::;;;+;;;++;;;;;;;;++++;;;;;;;;;;;;;;;;;;;;++;;;
***++;;;;;;;;::::::::::::::;+++***+;;++++;++;++;;;;+;;::;;;;:;::::;;;;
+++;;;;;;::;;:::::::::::;:::+++;;++++++;;++;++;;+++;;+;:;;;;;;:;:::;;:
++;;;;;;;;;;::::::::;;;;;;::;+++++***+;;++++;:;++++;++;::++++;;;;:::;;
++;;;;;;;;;::::::::::::;;;;::;;;;++++;;;++;;;;+++++++++::+++++;;;::;;;
++++;;;;;;;::::;::::::::;+;;:;;;;;+++;+++;+++++++++++*+::;++++++;;;;;;
+++++;;;++:::::;;::::::::;++;::;;;++;++;+*+++++++++++*+::++++++++++;++
+**+++++*;:;:::;;;;:::::::;+++;;;++++++***+*+++++++++*+:;**+++++++++++
****++**;;;;;::;::::::::;:;;++++***??*********+*****+++;********++++++
*******+;;;;::;;:::::::::::::;;;;;;++;++++;;;;;;;;;+++++++***+++++++++
****??*;;;;:::::::;;;;;;:::;;;;;+++++;;:::;;;;;;;;;;;;;;;;+;;;;;;;+++;
+++****++++;;;;;;;;++*+++;;;;;++++++++++;;;;;+++++++++;;;;;;;;;;;;;;;;
;;;;;;++++*+++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;;;;::::::::::::::::::::
;;;;;;;;::::;;;;;;;;;;;;;;;;;;;;;;++;;;;:;;;::;;;;;:::;;;;;;::::::::::
+;;;;;;;::::::::;;;;;;++++++++++++++;;;;;;;;;;;;;;;;;;;;;;;;:::;;;;;;;

SSSS######S#S#####S#SSSSSSS#########SSSSSS##SSSSSSSSSSSSSSSSSSSSSS#SSS
SSS#######SSS#####SSS#SSS##S%?**+**%S##SSSSSSSSSSSSSSSSSSSSSSSSS##SSSS
SS#S#####SSS###SSSSSSSSS#S*:,,,....,:+%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
S#SS#S##SSSSSSS#SSSSSSSS?;,,,,,......,,+SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSS##SSSSSSS#SSSSSSS*::::,,,.....,,,,+#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSS#SSSSSSS#SSSSS#%;;:::,,,......,,,;SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SS##SSSSSSSSSSS#SSSSSSS+;;::,,,,::,,.,,,+SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS#%+;;:::;++++;;,,:*#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS#%+;;+??**+*??+;:%#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS#SSSSSS#S++????*+??**++SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SS#SSSSSSSSSSSSSSSSSSSSSS#%?*****+++++*%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSS#S?***?***++?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSS#%?*?******%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSS##SSSSSSSSSSSSSSSSS##SS#S?*??*****SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSS#SSSSSSSSSSSSS#SSSSSSSS%?????****?SSSSSSS##SSSSSSSSSSSSSSSSSSSSSS
SSSSS#SSSSSSSSSSSSS%+;;;;;;+*******++++*++*+;++?SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS*;:::::::;;++*++++++++:;;;;:,,:*SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS#?;::,,:::::;;+++++++++;::;;;:;;::*#SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSS#%++;;:::;;;:;;;++++++++;;;;++++++;;?SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS?++?+++++++;;;;;;;;+++++++++++++++++%SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSS#%***++++*+++******++++++++++;;;;;;;;;+SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSS%**++++++++++++;++**??****++++++++;;;+SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS*+;;;;;;;++++++++***??*************+?SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS?+;;+++++***********++++++++++%S%%%SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS***********++++***+++;;;;;;;;%#SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS%++***+++++++*++;+;;;;;;::%#SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS#?+++**++++++++++;;;;;;;:::%#SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS?+;++++++;+++*++;;;;;;:::;%SSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS*++++++++;;;++++;;;;;::::;SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS?+++++++++;;+++;;;;;::;::;SSSSSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSSSS#*+;;++++++;;++;;;;::;;::+SSSSSSSSSSSSSSSS#S#SSSSS
%%SSSS######SSSSSSSS?+;++;;++;;++++;;;::;;:::+SSSSSS#SSSSSSSSS%%%SSSSS
+++**?%%%%%???*****+++;;+;;;+;;;;;+;;::;:::::;*%SSS%?***++++++;;;++*?%
+++++++++++++++++++++++;;;;:;;;;;;;;;::::::::;;;+*++;;;;;;;:;;;;::::;;
+++++++++++***+++;++++++;::;;;;;++;:::::::::::;;;;;;++;;;;;;;;;;;::;;:
+++***********+;;;;;;;;;;;;;;;;;+++;;;;;;::::;+;:;;;;+++++;;;;;;;;;;;;
********+++++;;;;;;::;;;;;;;;;;;;;;;:;::::;;++;;;;;;;;+;;;;;;;;+;+;;;;
++*+++;;;;;;::::::::::::::;;;;;++++;:;;;;+;;+;;;;;;;;;;;;;;;;::::;;;;;
++;;;;;;:::;::::::::::::::;;;+;;++++++++;;++;;+;;;;;;;;:;;;;::;::::;;;
+;;::::::;;::::::::::;::;::;;;;+;+++++;;;++;;+;;;;++;++::;;;;;::::::::
+;::::::::;::::::::::;;;;;::;;++++***;;;;;;+;:;++;+;+++::;+;;;;;;;:::;
++;;:::::;:::::::::::::;;;;;;;;;;++++;;;;+;;;;+++;+++++::;++++;;;::::;
++;;;:::;:::::;:::::::::;+;:::;;;+++;;;+;;+++++++++++*+::++++++;;;::;;
++++;;;+;:::::::::::::::::++;:::;++;;;;++++++++++++++*;:;+++++++;;;;;;
++++++++::::::::::::::::::;+*++++***++*********++++***;;+**++++;++++++
*+*++*+::::::::::::::::::::::;;;+++**+***+++++++++**++;*??***++**+++++
****??;;::::::::::::::::::::;::;+;;;;;::;::;;;;;;;;;;+++++**++;++;+++;
++****++;:::::::;;;+++;;;;;;;;;++++++;;;:;;;;;;;;++;;;;;;;+;;;;;;;;;;;
:;;;;++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::;
::;:::;;;;;;;;;;:::::;;;;;:;;;;;;;;;;;;;;:::::::;:::::::::::::::::::::
:::::::::::::::::::;;;;;;;;;;;;;;;;;;;;;::::::::::::::::::::::::::::::

Yogi Bhajan • March 9, 1998

The Teachings of Yogi Bhajan ©2008

Page 273

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Make You Aware, Intelligent & Radiant p.1

Sit straight in Easy Pose with the eyes closed and move smoothly through the series without any break. This is a guided meditation. Yogi Bhajan called it a “therapy.”

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::;;:::::::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::;;;;;;;:::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::;;;;;;;;;;;;::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,:;;;;;;;;;;;;;::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,:;;;+++;;;;;;+::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,:;+?%???+;;;;;::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,:,:,,,,,,:,,,,,;*?*+?%%?+;;:::::::::::::::::::::::::
,,,,,,,,,,,,,,,,,,:::,,,,,,::,,,,****??**?%;,:::::::::::::::::::::::::
,,,,,,,,,,:::,,,,,:::,,,,,,::,,,,*%?%%%%%S%:::::::::::::::::::::::::::
,,,,,,,,,::::,,,,,::::,,,,,::,,,,+S%???SSS?:::::::::::::::::::::::::::
,,,,,,,,,::::,,,,,:::::,,,,,:,,,,*SSSSSS#S%+::::::::::::::::::::::::::
,,,,,,,,:::::,,,,,::::,,,,,,::::;*%%%%S%%?*++;;:::::::::::::::::::::::
,,,,,,,::::::,,,,,::::,,:::::;;;++;++;;+++;+++;;;:::::::::::::::::::::
,,,,,,,:::::::,,,,:::::::::;:;::::::;;;;+;;;;;;;+;;;;:::::::::::::::::
,,,,,,::::::::,,,,::::::;;:;::::::::;+;;;;;;;;;;;;;;;;;:::::::::::::::
,,,,,,::::::::,,,,:::::::;;;;:;:::::;;:;;;;;;;;;;;;;;;;;::::::::::::::
:,,:,,::::::::,,,::::::::;;;;;;:;;;:;;:;;;;;;;;;;++;;;:;::::::::::::::
,,::,,:::::::::,,::::::::;+;;;;;;;;;+;:;;;;;;;;;;+;;;:;:;:::::::::::::
,,::,,:::::::::::::::::;;++;;;;;;;;;+;;;;;;;;;;;++;;;:::;;::::::::::::
,,::,:::::::::::::::;;;;;;++;;;;;;;;;;;;;;;;;;;;++;;;::::;::::::::::::
,::::,::::::::::::;;;;;;;+++;;+;;;;;;;;;;;;;;;;++*+;;;;:;;;:::::::::::
:::::,::::::::::::::;;;;;:+++++;;;;;;;;;;;;+;;;+++++;;;;::::::::::::::
,,,::,,::::::::;;;;;;;;;::+++++;;;;;;;;;;;;;;;;+++::;;;;;;::::::::::::
,,,,:,,::::::::::;;;;;;:,;+++++;;;;;;;;;;;;;++++++:,;;;;;;;::;::::::::
,,,,,,,:::::::;;;;;+:;:::;+++++;;;;;;;;;;;;;++++++:,:+;;;;;;::;:::::::
:::::::::;;:;;;;;;+;::::,:++++++;;;;;;;;;;;;++++++;:,;;;;;;:::;;::::::
,,,,,,,:::;+;;;;;;:,::::;;;+***++++++++++++***?**++:::::;;;;;;;;::::::
..,::;;+;;:;+;;++;;;;;;;++:;;;;;;;;;;;;;;+++++;;;;;;;;;++;;;;;;;;:,,,,
..;*++;*?*;;;;;;;;;;;;;;;;::;;;;;;;;;;;;;;;;;;;;;;;;;:;+;;;;;:::::,,,,
.,+++++++*+;;;;;;;;;;;;;+;:::::;;;;;;;;;;;;;;;;:;;:;;::;;;+;;;;;;;;,,,
.;**++++;+++;;;;;;;;;;;;;::;::::;;;;;;;;;;;;;:;;;::;;:++;;;++*+++**:,,
,;*++++;:;++;;;;;;;;;;;;+::;:;;:;;::::::::::::;:::;;;;;;;;;++;+*;+++:,
,,:;++;:::;;;;;;;;;;;;;+++::::;;;;;:::::::::;;;;;;;;;;;;;;++;;++++++;,
,,,:;::::::;;;;;;;;;;;+++*+::::;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;++*?*:,
,,,,,:;;+;;;;;;+++++++;++**+;:::;;:;;;;;;;;;;;;;;;;;;+++;;;;;;;++++:,,
,,,,,,:::::::;;+***++++**?%%S*+;;;;::::;;;;;;;;;;;;;;;;;;;;;;;;;++:,::
,,,,,,,::,::::;;++;+*?????%%S+;+++++;;::;;;;;;;;;;;;++++;;;;;;;;;;;:::
,,,,,,,:,,::::;;;+*???????%%%;;;;;;++****++++++;;++;;;;;;;+;;;;;;;::::

1. Shake hands with the unknown and visually see the (Jolly) Green Giant as you continue the motion of shaking hands. Watch him carefully. If you are concentrating right, you will not feel absolutely easy and normal. If you feel any abnormality, you are fortunate, because you are in it. Nobody wants that Green Giant. Continue for 1-1 1/2 minutes.

2. Then immediately imagine yourself to be on the top of the Empire State Building and feel you are hugging the biggest ape on the planet. Feel, smell and understand; and just see the relevance of it. Look down from the height and hold, understand your parameter. Tranquilize yourself and hold on strongly. Continue for 1 minute.

............,,,,,,,,::,,,,,,,,,,,::::::::::::::::::::::,,,...,,,,,.,,,
..........,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::::::,,,,,,,.,,,
.........,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::::::,,,,.,,.
.........,,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::::::::::,,.....
........,,,,,,,,,,,,,,,,,,,,,,:::::::::::::::::::::::::::::::::::,....
.......,,,,,,,,,,,,,,,,,,,,,::::::::::::::::::::::::::::::::::::::,...
......,,,,,,,,,,,,,,,,,,,::::::::;;:::::::::::::::;;;;:::::::::::::,..
.....,,,,,,,,,,,,,,,,,,,::::::;:::;;;;;;::::::::::::::;;;:::::::::::,.
.....,,,,,,,,,,,,,,,,,,:::::::::::;::::::::::;;;:::::::::;;::::::::::,
....,,.,,,,,,,,,,,,,,,:::::::::::::::::::::;;;;;;;;;:::::::;;;::::::::
......,,,,,,,,,,,,,,,:::::::::;;;:::::::::;;:::::;;;;;:::::::;;;::::::
....,,,,,,,,,,,,,,,,::::::::;;;:::::::;;+;;::::::::::;;;:::::::;;:::::
..,,,,,,,,,,,,,,,,,,::::::;;;:::::::;;;;;;+;;::::::::::;;;::::::;;;:::
..,,,,,,,,,,,,,,,,,,::::;:;::::::;;;;;;;;;;;;;;;:::::::::;;;::::::;:::
..,,,,,,,,,,,,,,,,,:::;;:::::::;;+++;;;;;;::::;;+;::::::::;++::::::+;:
...,,,,,,,,,,,,,,,::;;:::::::;;++;;;;;;;:::::::::;++;:::::::;+;::::;;:
...,,,,,,,,,,:,,,::;;:::,::::;;;;;;;;;;;;;:::::::::;+;;:::::::+;::::+;
...,,,,,,,,,:,,,:;;;:,,::::::,,::::::::::;;;:::::::::;;;:::::::;;:::;+
....,,,,,,,::,,:;;:,,,;++++;;+++++++;:::::::;;:::::::::;+;:::::;;;::;+
....,,,,,,:,,,:;;:,,;*????************+;::::::;;::::::::;+;:::::;;;:;;
.....,,,,::,,:;:,,:+*****************????+;::::::;;::::::;+;::::;;;:::
.....,,,::,,,;:,,;+++********************?*+;::::::;::::::;;:::::;:::,
......,,::,,::,:+++++********++**+************+:::::;;:::::;;::::;::,.
......,,:,,::,+*++++******?*+++*************+**+;:::::;::::;+::::;:,..
.......,,,,:,+?*+***??????*+*+*******???****+****+:::::;::::+;::;;,...
.......,,,,,+*+++*???????***+++******?%%%???*******;:::;;:::;;::;:....
........,,,;*+++++++*****++++++++******???????******+:::;;::;;:;;.....
..........:*++++++++*+++++++++++**************+*******::;;::;;::,.....
..........;*+++++++++++++*+++++++***+++****************:;;::+:,.......
.........,;+++++++++++++*+++++++++***+*+****+++++*****?+;;:;:,........
.........:++++*+++++++***++++*+++++*****+++++++*********;;::..........
........,;**+**+++++++**++?%****?%*++**++++++*********??+;,...........
........:+*****++++++++++*?S?***%S?****+++++**********??+:............
........,+*******++++++;+++**+**+++***+++***********????+:,...........
........,+*?*****+++++;;;+*****?****+++++*********??????*;............
........,;+*??*****+++++**????????**+++++*********???????;,...........
........,;**????********????????????***********???????**;,............
.........,+?????****????*??******????????**?*??????????+,.............
..........:+*??*?**????***?*********??????????????????+:,.............
..........,:*?????????**??%%?%S%?*****?%??????????????+,..............
...........;*????????***++++*?********?????%%%%%??????;...............
...........;*?????%?******+++++*********???%%%%%%%??%?*:,.............
..........,+???%%%%%?******************?%%%%%%%%%%????%+:,............
.........,:+???%%%%%?****???????******??%%%%%%%%%%???*%*;,............
.........,:+???%%%%%%?******???*******?%%%%S%%%%%%??*?%*;::,..........
..........,+??%%%%SS%%?***************?%%%%%%%%%%%??*?*+;;::,.........
.........,:+???%%%%%%%?**************?%%SS%%%%%%%%?*?*;+;;;::,,.......
..,,....,,;*????%%%%%%???********????%%S%%%%S%%%%??%?+;+;;;:::::,,,,,.
,::,....,:;**???%?%%%%%%????????????%%%%S%%%%%%%???%*+;;;+;::,::::::::
:;:,...,,:;+**?%?%%%%S%%%%%%%%%%%%%%%%%%%%%%%%%???%?++;;+;;::,,:::::::
:,.....,,:;+*????%%%%%%%%%%%%%%%%%%%%%%%%%%%%????%%*+++;;;;::,,:::::;;
,....,:+**:;***?????%%%%%%%%%S%%%%%%%%%%%%%?????***++++;;+;::,,,::::::
..,:;+****+;++*???**??%%%%%%%S%%%%%%%%%%%%%???*+++*+++;;;??*+;,,::::::
:;+**********++**********???%%%%%%%%%%%%?*******++++;;::;*****+:,:::::
:+*****+**++*+;+********+;;+++++++++++*+;++*****+;;;:;++********;,::::
,:++++;;;;;:;;:;+++++++**+;;;;;;;;;;::;;+******+;;;;;;;;;++++****+::::
,;;;::,,,,::::::;;;++++++++;;;;;;;;;;;+*+++*+*+;;;;;;;;;;::;;;;++**;::
:;;;,,,,,,:::,,:::::;;+++++;;;;::;;;+++++++;++;:;;;;;;;;;::::::;;;;+++
::::,,,,,,:::,,,:::::;;;+++;;;;;;;+**+++++;;;;;;;;;:::::::;:::::;::::;

3. Now come down and imagine you are in a restaurant holding a knife and fork in 2 hands and using them to eat. Order your drinks, order your food. Visualize yourself eating and drinking and feel good. Continue for 1-1/2 minutes.

4. Now you have come back home. Imagine you are standing before a full length mirror naked. Through the “O” of the mouth begin long complete breaths in and breathing out into the mirror through the rounded lips. Suck in the entire prana and then exhale pushing out all the weakness and disease. Concentrate consciously. Each breath should be stronger than the one before. Continue for 3-1/2 minutes.

The Teachings of Yogi Bhajan ©2008

Page 274

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya to Make You Aware, Intelligent & Radiant p.2

...........,,,,,.,,,,,,,,,,,,,,,,,,,:::,,,::::::::::::::::::::::::::::
...,......,,,,,.,,,,,,,,,,,,,,,,,,:+****+;::::::::::::::::::::::::::::
...,.,....,,,,,,,,,,,,,,,,,,,,,,:;+++***+**+:,,:::::::::::::::::::::::
,,,,.,.....,,,,,,,,,,,,,,,,,:;++;;;**+++++;++++::,::::::::::::::::::::
..,.,,,...,,,,,,,,,,,,,,::;+*??*++++*???**+;;?%**;::::::::::::::::::::
,,.,,,,...,,,,,,,.,,::::;+++**+:;;;;;;;;::;;+????*;;;;;;::::::::::::::
,,.,,,,...,,,,,,,,,:::;;;*+;:,,,,,,,,,,,,,,,,,:+;;;;;;;++:::::::::::::
,,,,,,,...,,,,,,,,::;;;;;**,,,,,,,,,,,,,,,,,,,:,:;;;;;;:;;;:::::::::::
,,,,,,,,.,,,,,,,:;;;;;;;;,,,,,,::::::;;;::::,,:::::;;;;;:;;;;:::::::::
,,,,,,,,,,,,,,:;;;;;;;;:,,,,,,:::::::;;;;;;;::,:::,,:;;;;:::;;;:::::::
,,,,,,,,,,,,::;;;;;;;;:,,,,,,::::::;;;;;;;;;;;,:::::::;;;;;;;;;;::::::
,,,,,,,,.,,,;:;;;;;;;:,,,,,,,:::::;;;;;;;;;;;;:,:::::,:;;;;;;;;;;:::::
,,,,,,,,.,,,;;:;;;;;;;,,,,,,,:;::;;:;;;;;;;;;;:,:::::::;;;;;;;;;;:::::
,,,,,,,,,,,,:;;:;;;;;;;,,,,,,:;;:;+*+++;:;;;;;:::::::,;;;;;;;;;;::::::
,,,,,,,,,,,,,;;:;;;;;;;:,,,,,,;;;*????%*;;;;+:,:::::,:;;;;;;;;;;::::::
,,,,,,,,,,,,,:;;;;;;;;;;:,,,,,,+*??*+????*+;:,:::::,:;;;;;;;;;;:::::::
,,,,,,,,,,,,,,;;;;;;;;;;+;,,,,,*****+****??:,,:::,,:++;;;;;;;;::::::::
,,,,,,,,,,,,,,:;;:;;;;;;;*+::,,?%?*%%%???%%:,,,,,,:++;;;;;;;;;::::::::
,,,,,,,,,,,,,,,;;;;;;;;;;+++++;*S%%?*?%%SS?,,,:::;+++;:;;;;;;:::::::::
,,,,,:,,,,,,,:::;+::;;;;+++;++;*SS%???%SSS?+;;++++++++;:;;;;::::::::::
,,,,::,,,,,,,,:::;;;;;;+++;:+;;?%SSSSSSSS?***+;+;;;++;;::;;:,:::::::::
,,,::,,,,,,,,,:::,;;;;;;+;::+:++*?%??%%?*;;++:;;;;;;+;;:;;:,::::::::::
,,::,,,,,,,,,::::,,;;;+;+::;+:;;+;;++;;++::+;:;;::;+;;;;;:::::::::::::
,:,:::,,,,,,,:::::,:;;+;:::;;:;+:;:;;:;;;;++:;;;;:;;;;;;:,::::::::::::
,:,::,,,,,,,,::::::,:;;::::;;::+;:::;:::+;:::;;;;;;;;;;:,:::::::::::::
::,::,:,,,,,,:::::::,;;::::;;::;;::;;::;+;::;;;;;;;;;;,,::::::::::::::
::,:,::,,,,,,:::::::,:;::::;;:::;;:;;::;;::;;;;;;;;;;:,:::::::::::::::
:::,,:::,,,,,:::::::::;:::::;;::;::+;;;+::;;;;;;;;;;:,::::::::::::::::
,::,,:::,,,,,::::::::,::::::;;;::;;+;;;;:;;;;;;;;:;;::::::::::::::::::
:,,,,:::,,,,,:::::::,,:::::;;;;;;::::::;;;;;;;;;;;;:::::::::::::::::::
,,,,,::::,,,,:::::::,,:::::;;;;;;;;;:::;;;;;;;;:;;;:::::::::::::::::::
,,,,::,::,,,,,:::::,,,:;:::;;;;:;;;;;;;;;;;;;;:;;;;:::::::::::::::::::
,,,,::::,,,,,,::::,,,,:;::::;;;;;;;;;;;;;;;;;;;;;;;,,:::::::::::::::::
,,,,,::,::,,,,,:::,,,,:;;::;;;;;:;;;;;;;;;;;;;;;;;;:,:::::::::::::::::
,,,,,:::::,,,,,::::,,,;;;::;;;;;;;::::;;;;;;;;;;;;;:,,::::::::::::::::
,,,,,,,,,::,,,,,::::,::;;;:;;;;;;;;;;;;;;;;;;;;;;;;:,,::::::::::::::::
,,,,,,,,,:,,,,,,:::,,:;;;;::;;;;;;;;;;;;;;;;;;;;;;;:,,,,,,::::::::::::
,,,,,,:,::::,,:,:::,:++;;;;;;;;;;;;;;;;;;;;;;;;;;;;:,,,,,,,,,,,:::::::
:::::::::,,,,,,,:::,;+;;::;;;;;;;;;;;;;;;;;;;;;;;;;;,,,:::::::::::::::
.......,,,,::,,,,,,,:::::::;;;;;;;;;;;;;:;;;;;;;::::::,:::::,,,,,,,,,,
....,,:::::::::::::::::,::;;;;;:;;;;;;;;;;;;;;::::::::::;;;::::,,,,,,,
...,:::::::::;;;;;;;:::::::;:;:::::;;;:;;;;:::::::::;:::;::::::::,,,,,
..,:;;;;;;;;;;;;;;;;;++::::::;;;;;::;;;;::;;;;;;;:::;;::;:;;;::::::,,,
..,;;;;;;;;;;;;;;;;;:;:::;:::::;;;;;;;:;;;;;;:::::::;;:;+;;;;;;:::::,,
,,:;;;;;;;;;;;;;;;:::;::::::::::::::::;;;::::::::::;;;:;;;::::;::::::,
::::;;;;;;;;;;;;;;;;+*+:::::::::::::::::::::::;::;;;;;;;;;;;;:;;::::::
:::::;;;;;;;;;;;;;;;;;+;:::::::;;:::::::::::;;:;;::::;;;;;;;;;;;;;::::
::::::;;;;;;;;;;;;;;+++*;:::::;:;;:::::;;;;;;:;:::;;;;;;;;;;;;;;;:::::
:;;;;:::;;;;;;;;++;;;;+++;:::::;:;++;;;;;;:::::;;;;;;;;;;;;;;;;:::::::
:;;;;;:::;;***********??%%%+;::::::;;;;;;;;;:;;;;;;;;;::;;;;;::;;:::::
,:,,,::::;;+**+;;++****?%%?;+++;;;;::::::::;;;;;;;;;;;;;;;;::;;;;;;;::
,,,,,,,,:::;;;;**??????%%S?:::;;;;;;;;;;;;+++;;;;;;;;;;;:::;;;;;;;;;;:
,,,,,,,,::::;*?????*?***??*:;;;;+++*******+++++;::;;;;;;;;;;:;;:::::::
,,,,,,,,:::,;**+;;;:::,,::::::::::::::::;;;;;++*+****++;;:::::::,,,,,,

5. Continue the same breath. Immediately interlace your fingers and raise them over your head, palms down, forming an arc line. The hands are 4-6 inches above the head. and open your chest as much as you can. Use your mental strength. Open up your mental pores. Continue for 3 minutes.

6. Now place the right hand over the left on your chest at heart level. Chant the mantra: Har Har Har Dum pulling the navel strongly on the sound Dum. Dum sounds like hum. Speak loudly and from the navel point. Continue for 5-1/2 minutes.

.....,.............,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
.....,.............,.,,,,,,,::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,:,
......,..............,,,,,:::::::::::::;;;;;;;;:::,,,,,,,,,,,,,,,,,,,,
.....,,,.............,.,,:::::::::::::::::;:::::;;;::,,,,,,,,,,,,,,,,,
......,..............,,::::::::::::::::;;;;:;;;;;;::;::,,,,,,,,,,,,,,,
.......,..............,:::::::::::::;;;;;;;;;;;;;;;;::;:,,,,,,,,,,,,,,
......,,,..........,.,:,:::::::::;;;;;;;;;;;;;;;;;;;:;;;:,,,,,,,,,,,,,
.......,,,..........,,,:::::::::;;;;;;;;;;;;;;;;::;;;;;;:,,,,,,,,,,,,,
..,....,,,..........,,:::::::::;;;;;;;;;;;;;:;;;;;::;;;;;:,,,,,,,,,,,,
.......,,,..........,::::::::::;;;;;;;;;;;;;;;::;;;;;:;;;:,,,,,,,,,,,,
.......,,,...........,::::::::;;;;;;;;;;;;;;;;;;:::;;;:;;:,,,,,,,,,,,,
........,,...........,:::::::;;::::;;;;;;;;;;;;;;;::;;;:;,,,,,,,,,,,,,
........,,...........,::::::;;:;++;;;++;::;;;;;:;;;::;;;:,,,,,,,,,,,,,
........,,............,::::;::+????***??*+;::;;;;:;;::;:,,,,,,,,,,,,,,
........,,.............:::;:;++******+*???*+;::;;;:;;;;,,,,,,,,,,,,,,,
........,,.............,::;****???*+***??**+*+;:;;:;;;,,,,,,,,,,,,,,,,
........,,..............,:+++????*+++**?%%???**+:;;;:,,,,,,,,,,,,,,,,,
.........,...............++++++++++;++*******+***;;:,,,,,,,,,,,,,,,,,,
..........,,............,*++++++*+;+++**++++++**?*:,,,,,,,,,,,,,,,,,,,
.........,,,...........,;?*+++******+*****++****?*:,,,,,,,,,,,,,,,,,,,
..........,,............;??***++;*%????*++****??%%;,,,,,,,,,,,,,,,,,,,
..........,,............:???****??????%???????%%%*,,,,,,,,,,,,,,,,,,,,
...........,,............;????%%???***???%%%%%%%?:.,,,,,,,,,,,,,,,,,,,
...........,,,...........:?%%%??*+++++**??%%%%%%*,.,,,,,,,,,,,,,,,,,,,
...........,,,...........;%%%%%????????*?%%%%SS%?,.,,,,,,,,,,,,,,,,,,,
...........,,,........,,,;?%%SS%?*???***%SSSSSS%*:,,..,,,,,,,,,,,,,,,,
..........,,,,.....,,:,,,;?%%%%%%%%%%%%%%SSSS%%?+;:::,,,,,,,,,,,,,,,,,
...........,,,,,.,::;,,,:;*%%%%%%%%S%%S%SSS%%%%*;;:::;;::,,,,,,,,,,,,,
.........,,,,,:,,:;+:.,,:;+?%%%%%%%%%%%%%%%%%%?+;;::::;+;;:::,,,,,,,,,
......,,,,,::::,:;:,.,:;;;;+*??%%%%%%%%%%%%%??*+;;::::;+;:;;:::,,,,,,,
...,,,,,,,,:::,:++;:;+***;;;+++**?%%%%%%%??*+++;;*+;:::+;::;;:;;::::,,
..,,,,,,,:::;::;++;:;++;++;:;;;;;:;+***+;;+++;:;+***+::;+::;+:;;;:::::
,,::,:::::::;:;;;;:,:;::::::;;+;;;:::::;;+++;::;;;;;++;;;;:;+;:;;:::::
,,;::::::::::;;;;;:,::::::::::;++;:::;;;;;;;:;;;;;::;;:;+;:;+;:;;:;;::
,,;:::::::::;;;:;:,:::::::::::::;;;;+;;;;;;;;;;;;;:;;;::;;:++;:;;:;;::
:::;;:::;,::;;:::,,:::::::,,::::::::;;:;;;;;;;:;;;:;:;;:;;:+;;;:;;;;::
:::;;::;::::;;,;:,:::::::::::;::::;:;;:;;;;;;::;;;:;:;;:;;:;;:;::;;;:;
:;::;;;;::::;::;,::::;::::;;;;;:;+;:;::;;:::;;;;;;::::;;::::+:;;:;;::;
:;:::;+;:::;::;:::;;:::;+++;++;;++;;;;;;:::;;;;++;;;::::::::;:;+::;:++
:;+:::+;::;;:;:::;;::;;++++;??*++;;;;;;;++***+++;;;;::::::::;;:+;::;*:
::++::;;:;;:::::;;:::+*+++;+??%?*++;;++****++++**+;;:::::::::;:;+::*;:
:::+;:++:;::;;:;;:,:+;++++;****?*+++*****++++***+;;;:;;::::::;;;+:;+::
:::;+:;*;;;;;:;;:::+++**+++++++++++***+++***+++++++;:;;::::;;:;;+;+;::
::::;+;+++;;:;;:::+*;;**++++++++****+++**+++++*****+;;;:;::::::;;+;;;:
:::::++;*+;:;;::;;++:+*++*****+********++++*??*;:+*+;;;;;:::;;:;++:;;:
::;;:;*+*%;;;:;++;+;:*++***************+*****++++**+;;;;;::::;;;*;;;;+
:::;;;+***:;;;++;:;;+++++++***************++++******;;;;;;;;;;**+:;++;
;;:::;+**:;;;++;;+++++++******************+*****????+;;;;;;;;+%*;;++;;
;+;;;;+**:+++;;+++++*******************+**???*???**+**+;;;;;;**+;+*;;;
;+*?*;;**++:,,+*********+************++*???*???*****+***+;;;;*?++**;;;
;:;;;;:;+;;:::***********++***++**++**??????%?**********;::;;*%*+?+;;;
,:::;:::+;:+::+?**********+++++;;+++++++***?%?********?;:::::;+**?++++
:::+;:::;+;++:;?*******+++++;;;;;;++++++++++++*******?+:::::::::;;;;++
::;;::::;*+;;++?*****+;;++++;;;;;;;++++++++++++++***?+:;;;;;;:::::;:::
:;+;::;;;;++;;+*??*+*+;;+++++;;;;;;;;;+++++++++++?%?+:;;;;;;;:;;:::;::
::;;:::::;;;******+*++;++++++;;;;;;;;;;;;;++++++++;;;;;;;;;;:;;;;:;:::

7. End with a deep inhale. Suspend the breath for 15 seconds as you press, with both hands, as hard as you can on the chest. Then exhale like a cannon firing out through the mouth. Repeat this 2 more times and then on the last repetition as you hold the breath tighten the muscles from the base of the spine all the way to the top. Relax.

Comments/Effects: This mantra means “every breath of God.” Har Har Har is for the creative force of the infinite and Dum is for navel power and manifestation. Life is prana and it is based on pavan guru, that is how life is. This creates the glow of your radiant body which is what makes you attractive to others. That is a shining armor around you, for your protection and attraction.

Yogi Bhajan • December 17, 1997

The Teachings of Yogi Bhajan ©2008

Page 275

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Truth and Oneness Kriya p.1 of 3

Part I—Affirmation For Self-Love

+++;;;;;;;;;++++++++*++++++;;;;;;;;;;;;;;;;+++++*+++++++++++++;;;;;;;;
;;;;;;;;;;+++++;+++++;;;;;;;::::::::::::::;;;;;+++++++++++++++;;;;;;;:
;;;;++**???++;;::;?*+;;;::::::::::::::::::;;;++**??**??%%%%?***++;;;;:
+++**?%??*+;;;;;::;??*****+;;;;;;::::::::;;;+?S###S+;++*??%??**+;;;;;;
++***??**++++++;;;;;+***??*++++;:::::;+**+++++*%SS+:;;;;++*???**+;;;;;
;++*******+++++++++;;;*?*;+**;::::;;;;;+++++*+++*+:::;;;++*??%%%%?*+;:
++++*+++;;;;;;;;;;;;;;;;+**;:::::;::;;;:;;;+++++;;++++++++*??%%%%%%%*:
;+++++++;;;;;;;;;;;:::::;::::::::::::;;::;:;;++;;;;;+;;;;++*?%??#%*?*:
;;;+;;;;;;;;;;;;;+;:::::,:;;;::;;;;::::::;:;::::;:::;;;;;;+*??*%#%**+:
;;;;;;::::::;;;:;;;;:::,::::+;;;+++;;;::::;:::::;::;;;::;;;+*?*%?**+;:
;;;;;;;;:::::::::::::,,:,,:;;;;;:;;;;;;;;;:::,,::::::::;;;;;**++++;;;:
;;;;;;;;;;;:::::::::,,:,,::;;;;;;:::::;;;;;;;:,::::;;;;;;;:;??+++;:;;:
;;;;;;;;;;;;;;;::::,,,,,::;;;;;;;;::::::;:;;;++;;::::::::;????++;:::;:
;;;;;;;;;;;;;;;;:,,::::::;;;;;;;:;;::::;::::;;++;:::::::;*%%*+++::::::
;;;;;;;;;;;;;;;;:::::;;;;;;;;;;;;:;::;:::::::;+;:::::::+??**+++;;;++++
;;;;;;;;;;;;;++++***;;;;;;;;;;;;;::::::::;;:;++;;;;;;;+***++;+++***++;
+++++++++*********++;;;;;++;;;;;;;;:;::::;;:;;;::::::+**++;;++;;;;;;;:
+++++++++++++++++;;;;;;;;;+;;;;;;:;::::::;;;;;;:::::+*+++;;;;;;;::::::
+++++++++++;;;;;;;;;;;;;;;;+;;;;;::::;::;;;;;;:::::;*+;++;;;;:;:::::::
++++;;;;;;;;;;;;;;;;;;;;;;;;+;;;:::::;::;;:;;;:::::+++++;;;:::::::::::
;;;;;;;;;;;;;;;;;;;::;;;;;;;+;;;::::::::;;;;;;;;,:+*++;;;;::::::::::::
;;;;;;;;;;;;;;;;;::::;;;;+;;;;::::::::::::::::;;:+*++;;;;:,,::::::::::
;;;;;;;;;;;;;;;::::::;;;;;;::::::::::::::::::::;**+::::;;:,,::::::::::
;;;;;;;;;;:::::::::::;;;;;::::::::::::::,,,,,,::++;::,,,:;:,::::::::::
;;;;;;;::::::::::::::;;;;::,,,,,,,,::::,,,,,,,,::;;::,::,,,,::::,,:::,
;;;;:;::::::::::::::;+;;:,:,,:,,,,,,::,,,,,,,,,,::::,,::::,,::::,,,::,
;;;:::::::::::::::::++;;;,::::,,,,:::,,,,,,,,,,,:,:::,,,::,,::::,,,::,
;;;::::::::::::::::;+*;;;,::::,,,:::,,,,,,,,,,,,,,,:,,,,,,,,:::,,,,::,
;;;::::::::::::;;++;**;;;,:;::,,,,,:,,,,,,,,,,,,,,,,,,,,,,,,:::,,,,::,
;;;;::::::::;;;+;++;*?+;;::;;:::::++;:::,,,,,,,,,,,,,,,,,,,,,::,,,,,:,
;;;;:;::::::+**?+;+;+?+;;::;;;;;;;**;;;;:,,,,,,,,,,,,,,,,,,,,:,,,,,,:,
;;;;;;::::;*???**;;;;++:;::;;;;++++;;;;;+,,,,,,,,,,,,,,,,,,,,:,,,,,,:,
;;;;;;::;+??**+++::;;;;:;:::;:;***+++;;;;:,,,,,,,,,,,,,,,,,,,:,,,,,,,,
;;;;;;;+??*+++++;:::::::::::;;*??++++;;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;;;:;*?******++;::::::::::::;*??**++;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;;::+*++++++++++;::::;+::,,,,;?%?**++;;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
;::::+;;;;;;;;;;;;++++*?;:::::+%%?**+++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::::::::;;;+;;;;++??%%?**++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::;;;::::::;;::;;;+++++++*+++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::::::::::::::::;;++++;;;;++++:,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::,,,,,:,,,,,,,,:++++;:;;+++++::,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::,,,,,:,,,,,,,:;;++*;;;;;;;+;,::,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::,,,,,::,,,,,,:;;++?*++;;;;:,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::,,,,:::,,,,,,:;;:;;;;;;::,..,,,,,,,,,,,,,,,,,,,,,,,,,,,:,
:::::::::::::,,,:,::,,,,,,:;;::,,,:,....,,,,,,,,,,,,,,,,,,,,,,::,,,,:,
:::::::::::::,,,::::,,,,,,,::::,,..........,,,,,,,,,,,,,,,,,,,:::,:::,
:::::::::::::,,,:::,,,,,,,,,:::,,,........,,,,,,,,,,,,,,,,,,,,:::::::,
::::::::::::::,,:::,,,,,,,,,,,:,,,.....,,,,,,,,,,,,,,,,,,,,,,:::::::::
::::::::::::::,:::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::

+++;;;;;;;;;;++++++*******++;;;;;;;;;;;;++++++**++*+++++++++++;;;;;;;;
:;::::::::;;;++++++++;;;;;;;::::::::::::;;;;;;+++;;;;;;;;;;;;;;;;;;:;;
:::::;;;++++++;;;+++;;::::::::::::::::::::::;;;+++++******+++;;;;;::::
;;;++*????*;;:::::??*+;;;::::::::::::::::;;+**??%?+;+*?%%%??**+;;;::;:
;+++**?**+;;;;::;::+****?*+;;;;:::::;;;;;;;+*%SSS%::;;++******+;::::;;
;;++****++++++++;;;;;+*?*++++;::::::;+****+++;+??;:::::;++******;;;:;;
;;++++++++++++++++;;;;++;*+;:::::;;;;;;;++++++;;;:;;;++++****?%%%?*+::
;;+++++;;;;;;;;;;;;;;;:;+;:::::;:::::;;:::;+++;;;+*+++++++***?%????*::
;;;++;;;;;;;;;;;;;;:::;:,:::::::::::::;;:;;;;;;:;::;;;;;;;+*?%?+%%++::
:;;;;::;;;;;;;;;;;;:::::::::::::::;::::::::::::;;:::;;;;;;++*?*+%?++::
;;;;;:::::::::;::;::::::,,:;;;;;:;;;;;;;;:;:::::::;;:::;;;;+**++*+;;::
;;;;;;;;:::::::::::::::,,,::;;;;;;:;;;;;+;;::,,:::::;::;;;;;**+;;;::::
;;;;;;;;;;;;;;::::::::,::;++;;;;;;;::::;;;+++;::::;;;;::;;+*??;;;:::::
;;;;;;;;;;;;;;;:::::::;;;;;;::;;;;;;;;;;:::;++++;:::::::;*?**+;;::::::
;;;;;;;;;;;;;;;;::;;+**+;;;;;;;;;;;;;;;;:::;;+;::::::::+**??+;;::;;;;;
;;;;;;;;;;;;;;;;;++*****++;;;;;;;;;;;;:;:;;;+++;;;;;;;+**+++;+++?**+++
++++++++++************?*+++;;;;;;;;;;;:;;;:;++;;;;;;;**+++;;;++++;;;;;
++++****+++*?****++;+***++++;;;;;;;;;::;;;;;;+:::::;++++;;;;;;;;;;;;;;
+++++++++++*******++;+***++++;;;;;;;;;:;;;;;;;::::;++;;;;;;;;;;:::::;:
+++++++++++************?*+++++;;;;;;;;:;;;;;;;::::++;;;;;;;:;;::::::::
++++;;;;;;;+*++++*******??+;++;;;;;;;;;;;;;;;;:::;++;;;;;:::::::::::::
;;;;;;;;;;;+++++++++++***%*;;;;;;;;;;;:;:;;;;;;:;+++;;:;::::::::::::::
;;;;;;;;;;;;+;;;+++++++**+*+;::::;;;:::::::::;;+*+;;;:;;::::::::::::::
;;;;;;;;;;;;++;;::+**+++++++*+;;::::::::,,,:::;**;::::;;::::::::::::::
;;;;;;;;;;;;;;::::;;*+++++++++**++;::,,,,,,,:::;+:::::::::::::::::::::
;;;;;;;;;;;;;;;:::;;+;:;;;;;;;++++;++;:,,,,,,:::;::,::::::::::::::::::
;;;;;;;;;;:::;;;;;::+;::::;;;;;;;;;;;+;;:,,,,,::::::,:::::::::::::::::
;;;;;;;;::::::;;;:::+;:::::;;;;:::;;;;;;+;,,,,,,,:::,:::::,:::::::::::
;;;;;;;::::::::;;::::;::::::;;;;::::;:::::,,,,,,,,,,::::::,:::::::::::
;;;;;;:::::::::::;:,:::,:,::::;;;+;:::,,,,,,,,,,,,::,,,:::,:::::::::::
;;;;;;:::::::::::;:,:::,,:::::;;;*;::::,,,,,,,,,,,,:,,,,:,,:::::::::::
;;;;;;:::::::::::::::,,,,::::;;;;:::::::,,,,,,,,,,,,,,,,::,:::::::::::
;;;;;;::::::::::::::::::::::;++;;;;;;;;;:,,,:::,,,,,,,,,,,,:::::::::::
;;;;;;::::::::::::::::::::::+++*+;+;;;;;;:,:::,,,,,,,,,,,,,:::,:,,::::
;;;;;::::::::::::::::::::::::+*+++++;;;;:,,,,,,,,,,,,,,,,,,::::,,,::::
;;;:::::::::::::::::::::::,,,:**?**++;;:,,,,,,,,,,,,,,,,,,,:::,,:,::::
;:::::::::::::::::::::::::::::****++++;,,,,,,,,,,,,,,,,,,,,,::::,,::::
:::::::::::::::::::::::::::::+*???***+;:,,,,,,,,,,,,,,,,,,,,:::,,:,:::
::::::::::::::::::::::::::::;***?*++*+;;,,,,,,,,,,,,,,,,,,,,:::,,,,:::
::::::::::::::::::::::::::::++++**;+++;;:,,,,,,,,,,,,,,,,,,,:::,,,::::
:::::::::::::::::::::::::::;**?%%?+?%?+;::,,,,,,,,,,,,,,,,,,:::,,:::::
::::::::::::::::::::::::::;;*????*+***++:::,,,,,,,,,,,,,,,,,,::,::::::
::::::::::::::::::::::::::;;;+*+;;;;;;;:,,:,,,,,,,,,,,,,,,,,::::::::::
:::::::::::::::::::::::::;;;::::;;;:::,.,,,:,:,,,,,,,,,,,,,,::::::::::
::::::::::::::::::::::::::;:::,,,,,,....,,,,::,,,,,,,,,:,,,,::::::::::
:::+:::::::::::::::::::::::::,,,..........,,::,,,,,,,,,,,,,,::::::::::
::+S:::::::::::::::::::::::::,,,.........,,,,::,,,,,,,,:,,,,::::::::::
::+S::::::::::::::::::::::::::,,,.....,,,,,,:::,,,::,,::::::::::::::::
:::;:::::::::::::::::::::::::::,,,,,,,:::,,,::,,,::::,,:::::::::::::::

Posture: Sit straight in a cross-legged position. Mudra & Movement: Place your right hand on your heart and say, “My heart, I love you.” Place your right hand on the eyes and say, “My eyes, I love you.” Move to the top of your head and say, “My head, I love you.” At the navel point say, “I love you.” And placing your hands on both your knees say, “I love you.”

Part II—Affirmation of a Teacher Posture: Sit straight in a cross-legged position. Mudra: Raise the right hand by the shoulder, as if taking an oath, and say: “A teacher is not apreacher. A preacher is a preacher. A teacher is a teacher. A teacher is not a preacher. A preacher is not a teacher. A teacher can only be a teacher. A teacher cannot be a preacher. A preacher will not be a teacher. That I say solemnly.”

**++++++++++++*****????%%?*++++++++++++++**?*??**?********++++++++++++
;;;;;;;;;;;;;++++++++++++;;;;;;;;:;;;;;;;;;++++++++++;;+;;;;;;;;;;;;;;
:;:::;;;;;;+++;;++++;;;;:;::::::::::::::::;;;;;+++++++++++;;;;;;;;;;;;
;;;;;++**??+;;;::*?*+;;;;;;;;;;:::;;;;;;;;+++**??**??%%??*++++;;;;;;;;
;++++*????+;;:::::*??????**+;;;:::::::::;;*%SSSSS+;++?????*++;;;;;;;;;
++++****++;;;;;;;;:+????*+;;::::::::;;;;;;;+?%SS?::;;;+***??*+;:;;;;;;
;;++****++++++++++;;+**;::;;;:;:::::;:;;;+;;;;?*::::;;+*?%%%%%?+;;;;;;
;;++++++;;;;;;;;;;;++::;;;;::;;::::;;;:;;;+++;;:;;;++++*???S?**?+:::;;
;;++++++;;;;;;;;:;;;::::::::;;:::::::;;;;;;;+;;;;+;;;;;+**?#?***+:::::
;;;;;;;;;;;;;:::;+;:::::::::;::::::::::::;::::;:,:;;;;;+**?%*+++;:::::
;;;;;;::::::::::;;:::::,:::::::::::::::::::::::::;;;:;;;+***++++::::::
;;;;;;;;:::::::::::::,,,:::::::::::::::;:,:::::::;;::;;;;+*++**;:::::;
;;;;;;;;;;;::;::::::,,,::::::::::,,,,:::;;:::::;:;;;;;;;:;?*++;::::;;;
;;;;;;;;;;;;;;;::::::::;:;**;;;;::::::::::;;+;;;::::::::;**;;;::::::::
;;;;;;;;;;;;;;;;;;:;++**++**********++;;:,::;;:::::::::;**+;+;::;;;;;;
;;;;;;;;;;;;;;;;;;+??????********+******+;;::;;;;:;:::+***;;++****++;;
;++++++++++++***********+++++++++++******;;:;;;::::::+**+;;++++;;;;;;;
+++++++++*******++++++++****++++*++;;;;+;;::;:::::::+**++;;;;;::::;;::
+++++++++****+++++;;;+++*?**+++++++;;;;+;:;;:::::::+*+++;;;;;:::::::::
;++++++;++++++;;;;;;;+++;;++++++++;+;;+;;:;;::::::;++++;;;;:::::::::::
;;;;;;;;;++++;+*+;;;;;+++;;;;;+;;;;+;;;;:;;;::::::+++++;;:::::::::::::
;;;;;;;;;;+++;+**;;;:;+;;;;;::::;;;;;;;::;;::;:,:+++;;;;::::::::::::::
;;;;;;;;;;;+++;:;**+;;;;;:::::::::;::::::::::;;;+++;;:;:,:::::::::::::
;;;;;;;;;;;++:::;+***;;;::::::::::::::,,,,,::;**+:::::;;:,::::,:::::::
;;;;;;;;;;::::::;;++*;::::,,,,,,,:,,,,,,,,,,,:;+;::,,,:::,::::,,::::::
;;;;;;:::::::;::;;+++*:,:,,,,,,,,,,,,,,,,,,,,:::::,,::,,,,::::,,::::::
;;;;;::::::::;;;;:;+;;:,,,,,,,,,,,,,,,,,,,,,,,,:::,,,:::,,:::,,,::::::
::::::::::::::;;:;;;+:,,,:,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,:::,,,,:::::
:::::::::::::::;:::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,:::,:
:::::::::::::::::::,:::,,,,:,,,::;;:,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,
:::::::::::::::::::::,:,,,,::::;:*+:::,,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,
:::::::::::::::::::::,,,,,,::;;;;;::::;,,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,
::::::::::::::,:::,,,::,:,::;+;;;:;;;;;:,,,,,,,,,,,,,,,,,,,:,,,,,,,,,,
:::::::::::::,,:::,,,,,,,,::++++;;;;;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::,,:,,,,,,,,,,,,:+*++++;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::,,::,,,,,,,,,,,,;***+++;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::,,::,:,,,,,,,,,,;****+++;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::,,,::,:,,,,,,,,,:+**?*+++;;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::,,,,,::,,,,,,,,,;*++*++;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::,,,,::,,,,:,,,:*+**?+;**+;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::,,,,:::,,,,,,,:;**?%S*+%?*+;::,,,,,,,,,,,,,,,,,,:,,,,,,,,,
:::::::::::,,,,,:::,,,,:::;;+***++;++++:,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::,,,,,::,,,,,,:;;:;+;;;;;:;:,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,:
::::::::::::,,,,,::,,,,,,:;;:::::;::,,.,,,,,,,,,,,,,,,,,,,,,,:,,,,::::
::::::::::::,,,,:,::,,,,,:::::,,,,.....,,,,,,,,,,,,,,,,,,,,,::,,,:::::
::::::::::::,,,,:::,,,,,,,:::,,,.........,,,,,,,,,,,,,,,,,,,::,,,:::::
:::::::::::::,,,:::,,,,,,,,,::,,,......,,,,,,,,,,,,,,,,,,,,,::::::::::
:::::::::::::,,,::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::::::
::::::::::::::,,::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,:::::::::::
::::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,::,,,,:,,,::::::::::::::::

*++++;;;;;;;+++++*+*******++;;;;;;;;;;;;;;+++++*++++++++++++;;;;;;;;;;
;;;;;;;;;;;;;++;+++++;;;;;;;::::::::::::;;;;;;;++++++++++++;;;;;;;;;;;
:;;;;;;;;++*++;;:;*++;;::::::::::::::::::::;;;;+*****????***+++;;;;;;;
;;;;++*??%?+;;::::;?**++;;;::::::::::::::;;+*%%SS%+;+**????**++;;;;;;;
;++++*??**+;;;;;;;:;*****?*+;++;::::;;;++++;+?%SS?::;;;++*****+;::;;;;
;;+++****++++++++;;;;+*??+;+*+;:::::;;+++++++;;*?::::;;;+*????%%*+;:;;
;;++++++++++;;;;;;;;;;;+;+*+:::::;;;;;:;;;;++++;;;+;+++++**?%%%%%??+:;
;;;+++++;;;;;;;;;;:;;:::;;::::::::::;;::::;;;+;;;;;+;;;;;+*?%*?S?**+::
;;;;++;;;;;;;;;;;;;::::::,:;::::::::::::::;;::::;:::;;;;;++??*SS*+*;::
;;;;;;;::;;;;;;;;;;;:::::::;;;;;;+;;::::::;:::::::;;;::;;;+***?*++;;:;
;;;;;;;:::::::::::::::,::,:;;;;;;;;;::::;::::,:::::::::::;;+*++++;:;::
;;;;;;;;;;;::::::::::,,:,,:;;;;;::::::;;;;:;:::::::;;;;:;:;*?+++;:::::
;;;;;;;;;;;;;;;:::::,:,,:::;;;:;;::::::::;;;;;;;;::::::::+??*;+;::::;;
;;;;;;;;;;;;;;;;:,:,:::::;;;;;:;;;;::::;:::;;;+;::::::::+??*+++:::::::
;;;;;;;:;;;;;;;;;:,,::::;;;;:;:;::;::;;::::;;;;::::::::+***+++;;++*+++
;;;;;;;;;;;;;;;;;++:::;;;;;;;;;;;:::;::::;;;:;;;;;;;;;***+;;;++**++;;;
++++++++++++*+****++;;;;;;;;;;;;;;::;;::;;;:;;;:::::;++++;;;;;;;:;;;;;
+++++++++++++++++;;;;;;;;;;;;;;;;:::::::;;;:;;::::::++++;;;;;;;:::::;:
+++++++++;;;;;;;;;;;;;;;;;;;;;;;;:;::;::;;;;;::::::++;;+;;;;:;::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::;;;;;;;;;;:::::++;;;;;::::::::::::
;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;;:::::;;;;;;;;;;;::+++;;;;:,:::::::::::
;;;;;;;;;;;;;;::::::::;;;;;;;;;::::::;:::::::::;;*+;;;;;;:,:::::::::::
;;;;;;;;;;;:;:::::::::;;;;;;:::::::::::::::::::;*++::::;::::::::::::::
;;;;;;;:::::::::::::::;;;;:::::::::::,,,,,,,,,::;;;:::::,:,:::::::::::
;;;;;:::::::::::::::::;;;:::,,,::,,,,::,,,,,,,,::::::,::::,:::::::::::
;;;;:::::::::::::::::;;;:::,,,,,,,,,::,,,,,,,,,,:::::,::::,:::::::::::
;::::::::::::::::::::;;;:::,,,,,,,,:::,,,,,,,,,,:,,:,:,,::,:::::::::::
:::::::::::::::::::::;;;::,,,,,,,,::,,,,,,,,,,,,,,,,,::,:,,:::::::::::
::::::::::::::::::::;;;:::,,,,,,,,,,,:,,,,,,,,,,,,,,,,,,,,,,::::,:::::
:::::::::::::::::::;;;;;::,,:,,,,,;+;:::,,,,,,,,,,,,,,,,,,,,:::,,:::::
::::::::::::::::::;;;;+;,:,,:,:,:;;+;:::;:,,,,,,,,,,,,,,,,,,::,,,:::::
:::::::::::::::::;;;;;;;,:,,::,:;;;::;::;:,,,,,,,,,,,,,,,,,,:::,,,::,:
::::::::::::::::;;:;:::;:,:,::,:++;;;;;;;;:,,,,,,,,,,,,,,,,,:::,,,,,,:
:::::::::::::::;++;::::::,::::;+++++;;;;;;:,,,,,,,,,,,,,,,,,,:,,,,,,,,
::;;;::::::::::++++:::::::::,::;+***++;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:;;;;:::::::::+++++;,,::::,,,,,;***++++;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:;;;:::::::::;+++;;;:::::::,,,:+****+++;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::++;;;:;;::::::,,,;*+**+++;;;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::;++;;::;:::::::,,:++++*+;++;;;,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::++;;:;;:::::::::,;*+???*+?%*+;:,,,,,,,,,,,,,,,,,,,:,,,,,,,
:::::::::::;+;;::;:::::::::::;**?%%*+??*+;::,,,,,,,,,,,,,,,,,,:,,,,,,,
:::::::::::;+;:;;;;:::::::::;;;**++;;;;;;:,::,,,,,,,,,,,,,,,,,:,,,,,,,
:::::::::::++:;;;+++;:::::::;;:;;;;;;;::,,,,,,,,,,,,,,,,,,,,,,::,,,,::
:::::::::::;;:::::;;;;;;::::;;:::,:::,,..,,,,,,,,,,,,,,,,,,,,,::,,::::
::::::::::::::::::::::;;;++;;:::,,,.....,,..,,,,,,,,,,,,,,,,,,::,:::::
::::::::::::::::::::::::;*++*;::,,,........,,,,,,,,,,,,,,,,,,:::::::::
:::::::::::::::::::::::::;:::;;::,,,....,,,,,,,,,,,,,,,,,,,,,:::::::::
::::::::::::::::::::::,,,,,,,,::::,,,,,,,,,,,,,,,,,,,,,,::,,::::::::::
:::::::::::::::::::::::,:,:,,,,,,,,,,,,,,,,,,,::,,,,,,,,::::::::::::::

Comments: Mankind is divided by religions, religions are divided by sects, sects are divided by cults, cults are divided by frictions. . . . We still live in a cave called home, with the fire burning and the meat cooking. We do not live for each other. We live at each other or against each other. If you pay a little bit of attention to yourself and show love to yourself you will find yourself tobe different. You have been taught to hate everything, and that what you do not hate will eat you up. This is your most stupid behavior.

????**********??***********??*****???***???***************************
?*****++++++******?*?????%%??++++++++++++****?????**??********++++++++
+++;;;;;;;;;;;++++++++++++++;;;;;:::::;;;;;;;;+++++++;;;;;;;;;;;;;;;;;
;:;;;::;;;;;++++;;+++;;;;;:::::::::::::::::::::;;;;+;;;;;;;;;;;;;:::::
::;;;;+++*??*+;;;::*?*+;::::::::::::::::::::::;++******???***++++;;;::
;;++++*????*;;:;:::;*?*****++++;;;;;;;;;;+++**?%SSS%*;++*????**++;;;:;
+++++*****+++;;;;;;;:+**????*+;;:;:;;;::;;;+?%SSSSS%::;;;;+++**++;::;;
;;;++*****+++++++++++;;*?+;:::;;;;++++;;;;;;;;;+?%?:,:::::;;+****+;;;:
+;;+++++++;;;;;;;;;;;;+::::::::::::::::;;;;;;;;;;+;;;;;++++++*????;;;:
;;;++++++;;;;;;;;;::;;::,,:::::::::::,,,::::;;;;:::;++;;;;;;;*?%%?*;::
;;;;++;;;;;;;;;;;;;;;;:::,,::::,:::::::::::::::::::::;;;::;+**%???**;:
;;;;;;;:::::::;;;;::::::,,,::,,,,,:::::::,,::::::::;;:,::;+***%?+***;:
;;;;;;;;::::::::::::::,,,,,,,,,::::::::,::,:,,,,::::;:,:;:;?+%S*+*+;::
;;;;;;;;;;;;::::::,:,,,,,,:::::::,,,,,,,,::::::,,,:::,::;;;***+++;::::
;;;;;;;;;;;;;;;;:::,,,,,:,:::::;:::::,::::::::;;;::::::::;*?*+++;:::::
;;;;;;;;;;;;;;;;;::,,,,,:::;:;:;;;;;;;;;;;;;:::;++;::::;+%??+++:::::::
;;;;;;:::::;;;:;;::::,:::;;;;;;;;;;;;;;;;;;;;:::;;::::+**??*++;:::;+++
;;;;;;;;;;;;;;;;++++*;;;;;;;;;;;;;;;;;;;;;:::::;;;;;+****++++;:++***++
;+++++++++++*******++;;;;+++;;;;;;;:;;;;:::::::;;::;**++++;+::;;;;;:;:
++++++++++++++++++;;;;;;;;+++;;;;;;;;:::::;;:;;::::**+++;;;;::;;::::::
++++++++++++++;;;;;;;;;;;;;;++;;;;:;::;::;;;;;:::,;?*+++;;::::::::::::
++++++++;+****++;;;;;;:;;+;;;;;;;::::;;::;;;;;;;:,+?*++;;:::::::::::::
;;;;;;;;;****++++;;;;:::;;;;;;;;::::::;:;;;:;;;:;;***+;;;,:,,:::::::::
;;;;;;;;;**++++++*+;::::;;;;;;:::::::;::::::::::+*++;::;:,:,,::::,,,::
;;;;;;;;;*++++*;;+++++;;;;;::::::::::::::,,,,,:::+++::,,,,,,,::::,,,::
;;;;;;;;;*++;;*;:;+****;;;::,,,,,,,,:,,,,,,,,,,,:+;;::::,,,,,:::,,,,,,
;;;;;;;;;++;;;+::;;+++*+;::,,,,,,,,,,,,,,,,,,,,,,:::::,:,,,,,,::,,,,,,
;;;;;;;;;+*+++*+::;+;+**:,,,,,,,,,,,,,,,,,,,,,,,,,::::::,,,,,,:,,,,,,,
;;;;;;;::+%*+++++;;;;+;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,
;;;;;::::;++++;;++;;;+;;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,:,,,,,,,
;;::;:::::++++;:;*+::;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,,,,,
;;::;:::::;++++::;*;::::,,,,,,,:,,::;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;::::::::;++*+:::;+:;:,,,,,,::::;:;?;::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;::::::::;;;++;;:::;;;,,,,,,:::;;;;;::::;:,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;:;::::::;:;;;;;;::::;,,,,,,::;+++;:;;;;;;,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;:;::::::;;;;;;;;;::,,,,,::::;++++;;;;;;;;;,,,,,,,,,,,,,,,,,,,,,,,,,,
;;:::::::::;;;;;;:::,,,,,,,,,,:+**++++;;;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;:::::::::;;+;+;,,,,,,,,,,,,,,,+****++;;:,,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;:::::::::::+;+;,,,,,,,,,,,,,,,+*??**+++,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::,:;+;:,,,,,,,,,,,,,,:***?**+++;,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::,:,,,,,,,,,,,,,,,,+*+*?+++;;+:,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::,,,,,,,,,,,,,,,,,,;*++**+;+*+;;,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::,:,,,,,,,,,,,,,,,:+*?%%S*+S%*++:,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::,,,,,,,,,,,,,,,,,,;+???%?**??*++::,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::,,,,,,,,,,,,,,,,,:;;+**++;;;;;;:,:,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::,,,,,,,,,,,,,,,,,;;;::;;;;;;::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
:::::::::::::,,,,,,,,,,,,,,,;;;::,,,::,...,,,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::,,,,,,,,,,,,,,::::,,,......,,,,,,,,,,,,,,,,,,,,,,,:,,,,,
::::::::::::::,,,,,,,,,,,,,,,:::,,,,........,,,,,,,,,,,,,,,,,,,,,,,,,,
::::::::::::::,,,,,,,,,,,,,,,,,:,,,,......,,,,,,,,,,,,,,,,,,,,,,:,,,,:
::::::::::::::,,,,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,:
:::::::::::::::,,,:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:::::::
:::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,,,::::::::

The Teachings of Yogi Bhajan ©2008

Page 276

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Truth and Oneness Kriya p.2 of 3

??????????****+;;;;;;;:::::::;;;++++;;;;;;:;;;;++;;;;;;;;;;;;;;+++****
++++;;:::::;;;:::::;:::::;;:::;;;++++;:::;:::::;:::;;;;;;+++;++++;;;;;
::++;;:;;+**;;;;++++;;+***?%S%S%?***+;;::;**+;::::::::;*?%%*::;++++;:;
::;;+*???????*++;;:::::;+++*?%%?+++;;;;;::;;::,,,::::::;;;;::;;;;+*+::
:::;+*****++;;;+++;;;;;;;;;;++**+;;:::::::,::,,:::::::::;::;;;;;;*??+:
:++***+;::,,,,::;::::::;;;;;;;;;;;:::::::,,,,,,:::::::::,,::,:::+*%?+:
;*+::,,:,::::,::;;;:::::::;;;**+;++;::,,,,,,,::::::::::::,,,:::+*++;::
+*;::,:::::::::::;;;;;:::::+??***+++++::,,,:::;;:::::::::::::;**++::::
;++++;:,,,,,,:::;;;;;;;;;:;*?+++++;;+++;:;;;:::::::::::;:::;+**+;;:::;
**++++;::::;::::;;+;;;;+++;++++*++;;;;;;*+;;;;:::::::::;;;++++;;++;;;;
;;;;+**+;;;;::::::::::;++++**++*++++;;;;**+;;;;::::::::;;+*+;;:::::;;;
;;;;+++**+;;;:::;;++;;;;+++**+++++++++;+**++;;;;::::::;::**+;::::::::;
;;;;;+++**;;;;;;;+++;;;;+;+**++;;;;;;++;+*+;;:::::::::::;*+;;:::::::::
;;;;;;;++*+;;;;;++++;:;;++**++;;;;;;;;;:++;:::,,::,,,,,,;+::,:::::::::
;;;;;::++*?;;;::;+;;:::;;**++;;;:::::;;;++::,,,,,,,,,,,,,:::,,::::::::
;:::::::++?+:,,:;;;::,,,:*;;;;:::::::;;;;;:,,,,,,,,,,,,,,,,,,:::::::::
:::::::;;;++,,,,::::,,,,:+::::::::::::;:::,,,,,,,,,,,,,,,,,,::::::::::
::::::::;:;;,,,,::;:,,,,:;:::::::::::::::,,,,,::;;:,,,,,,,,,::,:::::::
:::::::::::::,,;+;++;:,,::,::::::::::::::,,,::;;;:::,,,,,,,,,,,,,,::::
::::::::::::,,:+++++++;::::::::::,,:,,:::::,:+++;;;;:,,,,,,,,,,,,,,:::
:::::::::::::::;*??**+;:::::::::,,,,,,,,,,,,::+**+;::,,,,,,,,,,,,,,,::
::::,:::::::::::*??**;::::::::::,,,,,,,,,,,,,,+*?*+:,,,,,,,,,,,,,,,,::
::::::,::::::::+****+;::::::::,,,,,,,,,,,,,,,:*+*+;;:,,,,,,,,,,,,,,,::
:::::::,,::::,:**+**+;:::::,:,,,,,,,,,,,,,,,:+**?;*+:,,,,,,,,,,,,,,,::
:,:::::,,,::::;*?+**+::::,,,,,,,,,,,,,,,,,,:;;***;++:,,,,,,,,,,,,,,,,:
:::::::,:,::::::;;;:,,:::,,,,,,,,,,,,,,,,,,:;::;:::,,,,,,,,,,,,,,,,,::
,::::::,,::,:::,,:,.,,,,,,,,,,,,,,,,,,,,,,,,:::,,,....,,,,,,,,,,,,,:::
,::::::,,,:,,:,,,,,...,,,,,,,,,,,,,,,,,,,,,,,:,,.....,,,,,,,,,,,,:::::
::::::::,,,,,,,,,...,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::::::

Part III—Meditation on Truth and Oneness

Posture: Sit straight in a cross-legged position. Eyes: Closed. 1. Hold hands with your neighbors. Chant, God and Me, Me and God are One. If what you chant is true, press the hands. If not, do not. The other person will know if you have spoken the truth or if you are a liar. Continue for 11 to 31 minutes.

**+++;;;;:::::;;;::::::::::;::::;;;;;;;::;::,::::::::::::::::;;;;;+;::
,,,,,,;+;;;;+*+;;;;;;;;++**??%???????+;::++;;;;;;;+*?????+++;::::::::,
,,,,::::;+*?*??*++;::::::;++**????**+;::::;++;::::;+*???+::;;;::::::::
:,,,,,,:;+++*+;:::;;;::;;;;;;+++**;;::::::,:::::::;;;;+;:;;;;+;:,,,,,,
+::,,:;++++;:,,,,:;:::::;;;;;;;:;+::::::::,:::::::::;::;::::::::::::::
;:,,,:;::,,:::::,:;;;;:,::::;::::;;::,,,,,,;:::::,,:::::::::::,:::,,::
*+;::::,,,,:,:,,,,:::::,,,,,::;;;;;;;;:,,,:,,:::,,,:,,,,::::::::::::;+
******+;:::,,,,,,:::;:::,,,:;;;;;;;;;+;,,::::;:::::,,:;;:::::+;;:;;+**
;;;;;;;;;;;;:,,,,::;;::::::;++++++;;;++::;:;;:;::::::;;;::::::::;;;:;;
;;;;;;;;;::;;::,::+;;::::::;;;;;;;;;;;;;;;;;;;;:;;::::::::::::::::;:::
;;;;;;;;:::::::::;;+;::::::;;;;;;;;;;;;::;;;;;;;;::::::::::::::::::;::
;;;;;;:::::::::::;;;;;;::::;:;:;;;;;:::::;;;;;;;::::::::::::::::::::::
::::::::::::;:::;;+;;;:::::::::::::::::::;;;::::,,,:::::::::::::::::::
::::::::::::;:::;+;:,,,,:::::::::::::::::::::::,,,,,:::::,,,,,::::::::
:::::::::::::::::;;:,,,,,::::::::::::::::::::::,:,,,:;:::,,,,,,,::::::
::::::::::::::::,::+:,,,::::::::::::::::::::::;,,:::++;::,,,,,,,,,:,,:
:::::::::::::::::::*+;::;;;::::::::::::::::::;;*++;;++::,,,,,,,,,,,,,:
::::::::::,,:::::::*??*;;**:::::::::::,,:::::+*???**++;,,,,,,,,,,,,,,,
::::::::::,,:::::;+*??%%*?*;:::::::::,,,,::,;****???++;:,,,,,,,,,,,,,,
:::::::::,:::::,+***?*???*+;::::::::,,,,,,,,+?++++**+;:,,,,,,,,,,,,,,,
::::::::,,,,::::++++;;;**+;::::::::::,,,,,,,+*;:;;+*+;:,,,,,,,,,,,,,,,
::::::::,,,,,::::*;:::;**+:,:::::::::,,,,,,,;:::;;;*+;:,,,,,,,,,,,,,,,
::::::::,,,,,::::;,,,,:**+;:,:,,:::::,,,,,,,,:::::;++;::,,,,,,,,,,,,,,
::::::::,,,,,,:::::,..,**+:,,,,,,::::,,,,,,,,,::::;:+:::,,,,,,,,,,,,,,
:,::::::,,,,,::::,;::,:**+,,,,,,,,::::,,,,,,,,,;:::,;:,:,,,,,,,,,,,,,,
:,::::::::,,,:::::;;+::*+;,,,,,,,,,:::,,,,,,,,,:;::,;;,,,,,,,,,,,,,,,,
:,:::::::::,,::::,:;;::+;:,,,,,,,,,,:::,,,,,,,,,;;::;;:,,,,,,,,,,,,,::
:::::::::::,,::::::;;;++;,,,,,,,,,,,,:::,,,,,,,,,;:::;,,,,,,,,,,,,,,::
:::::::::::,,::::::;++++;:,,,:,,,,,,,::::,,,,,,,,:;;:;,,,,,,,,,,,,,:::
:::,::::::::::::::::;+++::,,,,,,,,,,,,,,:,,,,,,,,,;+++:,,,,,,,,,,,::::
:;?+,::::::::::,:::::;;+:,,,,,,,,,,,,,,,,,,,,,,,,,:+++:,,,,,,,,,,,::::
:;?+,::::::::::,:::::,,::,,,,:,,,,,,,,,,:,,,,,,,,,,;;;:,,,,,:,,,,:::::
:::,::::::::::::::,,,,::,,,,::,,,,,,,,,,:,,:,,,,,,,,,:;,,,,:::::::::::
::::::::::::::::::::::::,:,,::,:,,,,,,,::,,:,,,,,,,,,:::::::::::::::::

2. Adjust your shoulders, raising and stretching out your right arm, then the left.

To End: Deeply inhale and, without disconnecting the hands, very calmly relax, stretching the spine with one long complete exhale. Then let go of the hands and stretch your body: a) raise both arms straight up, twist left and right; b) bring both knees to your chest, lock them with the hands and press hard towards yourself; c) extend the legs straight forward. Feel happy and relax.

?????????????*****+++;;;;;;;;;;++++*****;;++++;;+++****+**++++++++++++
*+++++++;+*+***?+*+;:::::::::::::::;;;;::::::::::::;;;;;;;::::::::::::
::::::::::++++*?+++++:::::::::::::::::::::::::::::;+++++;;::::::::::::
::::::::::;**+*%?++*?+;;;;;;;::::::::::::::::::;+++++*;;;;;:::::::::::
:::::::;;;;*S?*%%**?%?*++++;+;;;;;;;::::::::;;;***++**+;+;;;::::::::::
:::::::;;;;+***?***?%S%*+++;+++++++;;;;;;;;;;+*??*++?+;++++;;;;;;;::::
::::::;;;;;;;;+*++++;++++++++;;;+++++;++++**?????**+?*++++++;;;;;;::::
::::;;;+++;::;;*+;;;;;;;;+++++;;+++++++*???****???????+++++;;;;;::::::
::::::;++++;:;;?;;;;;:::;++++++++++++++****++**?**+?S%*++++;;;;;::::::
:::::::;;;+;:;+*;;;;;:::;+;;+++++++++++***+++****++*%?*++++;;;;;::::::
::::::;;;;;;;;+*++;;;:::;+;;++++++++++++*++++****++*?+?*+++;;;;:::::::
;;:::::;;++++;+*?*++;;:;;+;;;;;;;;;;;;;;+++++*?**++*?*%?*++++;::::::::
;;;;;;;;;+*??????%+**;;;;+;;++****++++++++++*?%??*??%%%%?++++;::++;::;
++;;++++*********????****+;+++++++++++++++*?????????%%%S%?**+;::;;::::
;;;;;;;+**+++?**++++***?%???+;++;;;++;;;+************?***+++*++;::::::
;;;;;;;+*?++**??*****?%%*****+;;;;;;;;;;++++++++;++++*+;++;;;;;;;:::::
;;;;;;;++++++++++++++**++++++;;;;;;;;;;;+;+++;;;;:::++;;;;;;::::;:::::
;;;::;+++;+;;;;;;;;;;;;;+++++;;;;;;;;;;;++;;;;;::,,,;+;::::;;;:;;;::::
;:;::;++;;+;:::::::::::;+;;++;;;;;;;;;;++;;;;::::,,,;;:::,,,;;:;;;;:::
::::;*?+;;+;;::;:;;;::;+++;+**;;;;::::::;:::::::,,,,:::::,::;:::;:::::
:::::;+;::;::,;*+++*::::+;:;;;;;;;:::::::::,,,,,,,,:+:,,,:::::,,,:::::
:::::;;::::::,++++++;;;:;:::::;::::::::::::,:,,,,,;;+;:,,::,,,,,::::::
::::::::::::::+******;;;;::::::;::::::::::::,,:,::;;;;;,::;,,,,,::::::
::::::::::::::+*??***;;;;;::::::::::::::::::::::;*++++;;:,:::,,,:::,::
::::::::::::::+*?***+;:::::::::::::::::::::::::::+***++;:,,::,,,::,,,:
::::::::::::::*?*****;:::::::::::::::::::::,:::,,+***++;,,,::,,,,,,,,,
:::::::::::::;*+*+**++:::::::::::::::::::::,,::,:+*?*+?+:,,::,,,,,,,,,
:::::::::::::+*%?*?%*+:::::::::::::::::,:::,,::,+*?%**?*+:,,:,,,,,,,,,
::::::::::::;:+*+++++::::::::::::::,:,:,::::::,:;+++++;;::,,,,,,,,,,,,
:::::::::::;;::::;:,,::::::::::,,,,,,,:,:,:::::;;:::::,,,,:,,,,,,,,,,,
::::::::::::::,,,:,,,,,,:::,,,,,,,,,,,,,,,,,:,:;;::,,..,,,,,:,,,,,,,,,
:::::::::::::,,,,:,,,,,,::,,,,,,,,,,,,,,,,,,,,::::,,,.....,,,,,,,,,,,,
;**;,::::::::,,,....,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,...,,,,:,,,,,,,,,
+S?+,::::::,::,,,,,,,::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,,,,,:::
;?::::::::::::::,,,::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::,:::::::

S%%SSSSS###SSSS#S#SSSSSSSSSSS%%%%%??%%%%%?%%%%%%%??%%SSSSSSSSSS%%%???*
????S#@##SS%%%S###SSS%%%%?????????????????????%%??%%%%SSS####SSS%%%%%?
**???*????%SSSSS###SS%%S%?????*??????**********????%SS%%%SS#SS%%?????*
*+++*+;++*%SSSSSS#SSS%????%%%%????************????%%S%%%%%##SS%%%????+
**++???**?SSSSSS#SSSSS%????%%%??**************???%SS???%%%SSSSSSS%?**+
****;+*++*%SSSSSSSSSS%%SS%???**?*************???%S%??**?%%%%%SSS%%?**+
***?+;;;;;+%%%?**%%%??%%%?*++*?*************???S%?*****?????%S%?%%?**+
??%%%+;;;;;;;;;;;;;;;;;;;;;;;+?***********???*%%***+++*?*??%%?%%%?***+
?????+;;;;;;;;;;+::;;;:;;;;;;;+;++++****+++**++***+++;??*****+++*+***+
+++++;;;;;;;;:;;;;;;;;;;;;;:;;::::::;;;::::;;;;+*;;;:;*++;;;;;::;;;;;:
:;::;;::;;;;;;;;;+;;;;::;;::+;;::::::::::::;;;+;;;:::++;;:::;;::::::::
:::;;;::;;;;:;;;;?*;;:;;;;;;+;;;;;;;::::;;;+;;;;;;::;+;;;::;;;::::::::
:::;;;;::;:;;::;+*?+;;:;;;;;:::;+;;;;;;;++++;;;;;;::++;;;::;;;;;;;;;::
:::;;;;;;:::;:::;;;;;:::::;;::;+;;;;;+++++;;;;;;:::;+;;::::::::;;;;;::
;;;;;;+;;::;::::;;;;;::::;;:::;;;;;;++++;+;::::::::::::::::::::;;;::::
::::;;;;;:;:::::;;;;;::::::::;+;;+***?*+;;::::::::::::::::::::;;;;;;::
;;;;;;;;;;;:::::;;;;;:::::::;+++++*+**?+;;:;:::::::::::::::::;;;;;;;;:
+;;;;;;;+;:::::::;;;;;:::::+*++++++++**?+;:::::::::::::::::::+;;;;;;;;
++++++++*+:;::::::;;;;::::+?????********?+::;:;::::::::::::;+*;;;;;;++
+++++***??+::::::;;;;;::::+??****?*******?*++;;;;;;::::::::+*+;;;;;;;:
+++++++*???:::::;;;;;::::;*??**********+**?*;++;;::;;;;;;;;**+;;;;;;;:
+++++++*???;;;;::;;;;;:::;???**++++++++*****++;;;;;;;;;;;;;*++;;;;;;;:
++++++++*??+;;:::;;+;;:::+??**++;;;;++++**?*+;;;;;;;;;:;::;*++;;;;;;;:
++++++++*??*;;;:;;;;;;:;;+***+++;;;;;+++***+;;;:::::::::::;+;;;::::;;:
++++++++**?*;;;:;++++;::;;***+++;;;;;+++++++;::::::::::::::+;;;:::::::
++++++++**?+;;:::;;;;::::;***++++;;++++;+++*;:::::::::::;;:;;;;;::::::
;+++++++***+:::::;;;;:::::+++++++;;+++++++++;:::::;+;:::;;:::;;:::::::
;;;;;+++++++:::::;;;;:::::;;;;++;;;;;;;;;+;;;::::;;+;;;:;::;::::::::::
;;;;;;;;+;;;::::;++*+;:::;;;;++;;;;;;;;;;;;:;::::;+++++:::::::::::::::
;;;;;;;;;;;:;::**?????;:;;::;;;;;;;;;;;;;;;::::;;**+++++::::::::::::::
;;;;;;;;;;::;;;*??**?++;;;;:;;;;;::::;;;;;;::::::;***++;::::::::::::::
;;;;;;;;;;;;;;;+??**?+:;:;;;;;;;;::;;;;;;;;:::::::**++++;:::::::::::::
;;;;;;;;;;;;;:;******+;::::::::::::::::::::::::::;*?***++;::::::::::::
;;;;;;;;;;;;:;;*??*??*;;:::::::::::::::::::::::::;+**+*?+;::::::::::::
;;;;;;;;;;::;;;;+++++;:;;::::::::::::::::::::::::;+?%***+:::::::::::::
;;;;;:::::::;;;:::;::::::::::::::::::::::::::::::;;+++;;:,,,::::::::::
;;:::::::::::;;:::::,:::::::::::::::::::::::::::::;;:::,,,,,::::::::::
;;+;::::::::::::::,,,::::::::::::::::::::::::::::::::::,,,::::::::::::
:*%+;:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
;;*+;:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

The Teachings of Yogi Bhajan ©2008

Page 277

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Truth and Oneness Kriya p.3 of 3

+++++++;;;;;;;;;;;;;;;;;::::;;;;;;;;;;;;;;;:::;;;;;;;;;;+++;;;;;;;;;;;
;;;;;;;;;;+++***++;+++;;;;::::;;;;::::;;:::::;;;;;;++++++++++;;;;;;;;;
;;;;;;;+++*?%%*+;;:+%%????*****+;;;;;;;;;++****??%SS%??%??*+++;;+;;;;;
;;;;;;;++**?*++;;;;:;*?????*+;;;;;;;;::;;;+%SSSS#SSSS+;+****+++;;;;;;;
;;;;;;;;+******+++++;;+*?*;;;;;;;:::;;;;;;;;+*?%%%??+:::;;;+*++;;;;;;;
;;;;;;;+++++++;;;;;;;;;;;;;;;;::::::;:;;;;+++;+?%%?;:;;+++++++;;;;;;;;
:;;;;;;;+++++;;;;;;;;;;::;;:::::::::::;;:;;;+++;*?;;;;;;;;;;;;;;;;;;;:
;;;;;;::;;;;;;;;;;:;;;;:;:::;;;;;;;::::::::;;;+;:;;;;;;;;;;;;;;;;;:;;;
;;;;;;;;;;;;:::::::;:::::::;;:;;;;;;;;;;;::::::;;::;;;;;;;;;::;;;;;;;;
;;;;;;;;;;;;;;;;::::::::::::::::;;;;;;;;;:::::::;:::::::::::;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;:::::::::;;;;;;;;;;;;::::;::::::::;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;:::::;;;;;;;;;;;;;;;;::::;::::::::::::;:::;;:;;:;
;+;;++;;;;;;;;;;;;;;;;::;;;;;;;;;;;;;;;;;;;;::::::++;;;;;;;;;;;;;;;++*
+++++++;+;;;+++++;+++++;:;;;;;;;;;;;;;;:;;;::::::;;;;;;;;;;;;;;;;++**+
++++++++;;;++++++++++;;;;;;;;;;;;;;;;;;:;;;:::::::::::::::::::;:;;;;;;
++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;;;::::::::::::::::::::::;;;;;;
+++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::;::::::::::::::::::::::;;;;::
++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:;::;::::::::::::::::::::::;;;:::
;+;;;;;;;;;;;;;;;;;;;:::;+;;;;;;;;;;;::::::::::::::::::::::::::::;::::
+++;;;;;;;;;;;;;;;;;::::;;;+;;;;;;;;;;;:::;:::::::::::::::::::::::::::
+;;;;;;;;;;;;;;;;;;;:::;;;;;;;;;;;;;;;;::;::::::::::::::::::::::::::::
+;;;;;;;;;;;;;;;;;;;:::;;;;;;:::::::::::::::::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;::::;;;;::::::,,::::::,::::::::::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;::::;;;::,::,,,,:::,,,,,:,:::::::::,,::::::::::::::
;;;;;;;;;;;:::;:::::::;;;;::,,::,,,,::,,,,:,:::::,:::,:,::::::::::::::
;;;;;;;;;:::::::::::::;;;;;:,::,,,:,,::,,::,::::::::,,,,,,,,,:::::::::
;;;;;;::::::::::::::::;;;:;:,::,,,,,,,:,,:,:,:::::,:,,,,,,,,,:,,::::::
;;;;;;::;::::::::::::;;;;:::,,:,,::;;:,,::,,,:;:::,:,,,,,,,,,:,,::::::
;;;;;::::::::::::::::;;;;;::,,::++;;;+;::,,,::::::,,,,,,,,,,,,,,::::::
;;;;;::::::::::::::::;;:::::::;+*+++++*;;:::::;:::,,,,,,,,,,,,,,::::::
;;;;:::::::::::::::::;+;::::;;:;****+++;:;+;::;;;::,,,,,,,,,,,,,::::::
;;;;;::::::::::::::::;+;;;:;;::;****+++:,,;+;;;;;;,,,,,,,,,,,,,,::::::
;;;::::::::::::::::::;+;;;;+;::***?**++;:,;*+;;;;;,,,,,,,,,,,,,,:::,::
;;;:::::::::::::::::::;;;;;+;:+*++*+++;+:,:?+;;:;:,,,,,,,,,,,,,,:::,::
;:::::::::::::::::::::;+;;;++;*+*??+*?*++:;*+;:::,,,,,,,,,,,,,,,:::,::
:::::::::::::::::::::::+;;;+*+*??%%+?%?+;;+*;;:::,,,,,,,,,,,,,,,,:::::
:::::::::::::::::::::::;;;:;?+;**+++++++:;*+;:::,,,,,,,,,,,,,,,,::::::
:::::::::::::::::::::::;;;::*;::;;;;;;:,,:+;;:::,,,,,,,,,,,,,,,,::::::
;:::::::::::::::::::::::;+;:+;:::,::,,,,,:+;;;;:,,,,,,,,,,,,,,,,::::::
;::::::::::::::::::::::,;+;:;+::,,,,,,,,,;+;:;;,,,,,,,,,,,,,,,,,::::::
;;:::::::::::::::::::::,:+;::;;:,,,,,,,,:+;::;:,,,,,,,,,,,,,:,,:::::::
;;;::::::::::::::::::::::;;:::::::,,,,,,:;;::::,,,,:,,,,,,,,::::::::::
;;;:::::::::::::::::::::::;;::;:::::::::+;:::::,,,,:,,,,::,:::::::::::
;;;;;::::::::::::::::::::::;::;::::::::;+;::::::,,:::,,:::::::::::::::
;;;;;::::::::::::::::::::::;;:;?;::::::*+;;:,:::::::::::::::::::::::::
;;;;;;::::::::::::::::::::::;+;+;:::::++;;;:::::::::::::::::::::::::::
;;;;;;;:::::::::::::::::::::::;;;::::;+;::::::::::::::::::::::::::::::
;;;;;;;::::::::::::::::::::::::;;;::;+;:::::::::::::::::::::::::::::::
;;;;;;;::::::::::::::::::::::::;++*%*;;:::::::::::::::::::::::::::::::
;;;;;;;;::::::::::::::::::::::::***%+;::::::::::::::::::::::::::::::::
;;;;;;;::::::::::::::::::::::::;?*++++::::::::::::::::::::::::::::::::
;;++;;++;::::::::;;:::::::::::::+++++;::::::::::::::::::::::::::::;:::
;;+?S*S#+:;:::::;;;::::::::;:::::;++;:::::::::::::::::::::::::::::;::;
;;+%%;?%;;;;;;;;;;;;;:::::;;::::::++:::::::::;::::::::::::::::::::;;;;
;;+++;;;;;;;;;;;;;;;;;:::;;;::::::;;:::::::::;;;::;;::::;:::::::;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::;;::::::;;;;::;;::;:;;;:;;;;;;;;;;

3. Again, sit straight in a cross-legged position.

Position A: Raise both arms straight up over the head and hold your hands in Sarab Gyan Mudra—fingers interlocked with the index fingers together pointing up and thumbs crossed. Eyes are closed. Rhythmically chant in a monotone from the navel: Wha-hay Hoo, Wha-hay Gu-roo emphasizing Hoo and roo and extending the second hay longer than the first.

Position B: Then bring both hands to shoulder level with the elbows relaxed down, palms facing forward, and rhythmically chant in a monotone: Ra Ra Ra Ra Ra, Ma Ma Ma Ma Ma, La La La La La, Sa Sa Sa Sa Sa with emphasis on the last ...Ra...Ma...La...Sa. Alternate position A and B three times. Relax.

***+++++;;;;;;;;;;;;;;;;;;;;;;;;++++++;;;;;;;;;;;;;;;+++++++++;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;::::::::::;;;;;;;:::::::;;;;;;;;;;++;;;;;;;;;;;:
;;;;;;;;++**?*++;+**+;++;;;;;;;;;:::::;;;;;:;;;;;++++++++++++;;;;;;;;:
;;;;;+++**??*+;;;:+?%???????*++;;;;:::;;;+*??%%%SSS%?*???**+++;;;;;;;;
;;;;;;++***++++;;;;;+?*??*+;;;;;;:::;;;;;;;*%SSSS%%%?:;;++*+++;;;;;;;;
;;;;;;++***++++++++;;;*?+;;;;;;::::;;;;;;;;;;+?%%??*::::;;;+++;;;;;;;:
;;;;;;+++++;;;;;;;;;;;;;;;;;::::::;;;;;;;++++;;*%?+:;;++++++++;;;;;;;:
;:;;;;;++++;;;;;;;;;;;::;;::;;;:;;;::;;::;;+++;;+;;;;;;;;;;;;;;;;;;;;:
;;;;:::;;;:;;;;;::;::;;;::;;::;;:;+;;;;;:::;;;;;;;;;;;;;;;;;;;;;;;:;;:
;;;;;;;;;;;::::::::::::::::::;;;;;;+;;+;;;;:::;;;:;;;;;;;;;;:;;;;;;;;:
;;;;;;;;;;;;;;;:::::::::::::;;:::;;;;;;;;;+;:::;::::::::::::;;;;;;;;;:
;;;;;;;;;;;;;;;;;;;:::::::;;;;::::;;;;;;;::::;;::::::;;;;;;;;;;;;;;;;:
;;;;;;;;;;;;;;;;;;;;::::::;;;;;;;;;;;;;:::::::::::::::::::;;::;;::;:;:
;;++;;;;;;;;;;;;;;;;;;;:;;;;;;;;;;;;::::::::::::;++;;;;;;;;;;;;;;;;+++
++++++++;+++++++++++*+;;;;;;;;;;:;;::;::::;;;;;;;;;;;;;;;;;;;;;;;+***;
++++++++++++++++++++++;;;;;;;;;;;;;::;::::;;:::::::::::::::;;;;:;;;;;:
++++++++++++++++**++;;;;;;;;;;;;;;;::;::;:;;;;:::;+++::::::::::;;;;;;:
+++++++;;;;;;;+*****+;;;;+;;;;;;;;;:;:::;;;;;:::+****+::::::::::;;;:::
;;;;;;;;;;;;;;*******+;;+++;;;;;;;;:;;:;;;;;:::**+*+++;:::::::::::::::
;;;;;;;;;;;;;+*++**+*?+;;++;;;;;;;;:;::;;;;;:;+*++*++++;::::::::::::::
;;;;;;;;;;;;;+++;++;++?+;;;;;;;;:::::::::::::;+;;;+++++;::::::::::::::
;;;;;;;;;;;;;++;;+;;++*+;;::::::::::::::::::::+;;;;*+;;+::::::::::::::
;;;;;;;;;;;;;*+;+*;;++++;::::::::::::::::,::::;;;;;*?+++;:::::::::::::
;;;;;;;;;;;:+?+++*+;;+;+;::::::::::::,,,,,,,::::;:;++*+;;:::::::::::::
;;;;;:::::::;+;++;+;;;+;::::::::::,::,,,,,,:::::::;;:*++;:::::::::::::
;;;;::::::::;++++:;+;;;::::::::::::,:,,,,,,,:::::;;:,***+;,:::,::::::,
;;;;::::::::+++++::;;:::::::::::,,:,,,,,,,,,,,:::;::;*++++::::,::::::,
;;;::::::::;+;+++;::;:;::::::::::;*;::,,,,,,,,,:;;:+++;+++:,,:,::::::,
;;::::::::;;;;;;++;::;;::::::::;;;+;;;::,,,,,,,:;;;::++++;;;::,::::::,
::::::::;;;;;;+;:;;;:::::::::;+++;;;;;;;:,::::::,,,,,;;;;;::;:,::::::,
:::::::::::;;;;;:::::::::::::;+*++;;;;;;::::,,,,,,,,:;:;;:;:,:,::::::,
::::::::::;:;;;;::::::::::::::;****++;;::,,,,,,,,,,,:;,:;,:;,,,,:::,:,
::::::::::::;;:;:::::::::::::,:****+++;,,,,,,,,,,,,,::,,;:,:,,,,:::,:,
::::::::::::::::::::::::::::::;*???**+;,,,,,,,,,,,,,,,,,,,,,,,,,:::,:,
::::::::::::::::::::::::::::::***?*++++:,,,,,,,,,,,,,,,,,,,,,,,,:::,:,
:::::::::::::::::::::::::::::+++**++*+;;:,,,,,,,,,,,,,,,,,,,,,,,:::,:,
::::::::::::::::::::::::::::;**?%%+*S?++::,,,,,,,,,,,,,,,,,,,,,,:::,:,
:::::::::::::::::::::::::::;;+**?*++**+;::,,,,,,,,,,,,,,,,,,,,,,:::::,
:::::::::::::::::::::::::::;;;;++;;;;;;::::,,,,,,,,,,,,,,,,,,,,,:::::,
:::::::::::::::::::::::::::;;::::;;::,,,:::,,,,,,,,,,,,,,,,,,,,,:::::,
::::::::::::::::::::::::::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::,
::;:::;:::::::::::::::,,,::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,::::::,
::+%+%?%:::::::::::::,,,::::::::,,,,,,,,,,,,,,,,,,,,,,,,,,,::,:::::::,
::+S+S?*:::::::::::::,,,:::::,,,,,,,,,,,,,,,,,,,,,::,,,,,::::::::::::,
::;;:+;:::::::::::::::::::::::,::,,,::,,,,,,,:,,,,::,,:::,,:::::::::::

4. Chant the Ek Aacharee Chand shabd: Ajai, Alai. (The version by Gurushabd Singh and Sarab Shakti Kaur was used in class). Continue for 11 minutes. End by singing the Long Time Sun song, ending with three long Sat Nam’s.

;;;;;;:::::::::::::::::::::::;;;;;;;:::::::::::::::;;;;;;::::::::::;;;
;;;;;;;;;:;;;;;;;;;;:::::;;;;;;;;;;;;::::::;;:::;;;;;;;:::::::::::::;:
;:::::::::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::;;:::
;;;;;;;;;;;;;;;;;;;;;;+;++**+++++**++++++++;;;;;;;;;;;;;;;;;;;;;;;;;::
;;;;;;;;;;;;;++;+++++++++*******%?*****++++;;+;++;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;++++++++++++++++*****S?*****+++;;;++++++++;;;;;;;;;;;;;;;;;
;;;;;++;;+++++++++;+++++++++****%%***+;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;++++;+++++;;;;+******+++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;+;;;;;;;;;;;;;;;;;;;;;;*??+++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;++;;;;;;;;;;;;;;;;;;;;;**?*++++++++++;;;;;;::::::;;;::;;:::;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++++++++++++;;;;;;;:;;:::::::::::::;;;;
;;;;;;;;;;;;;;;;;;;;;;:;;::::;+*+++++++++++;;;;;:::::::::::::::::::;;;
;;;;;;;;;;;;;;::;;;:;;;;;;;;;++++++++++++++++;;;;;;:::::::::::::;;;;;;
++++;;;;;;;+;;;++++++*******++***++*++*++++++++;;+;;;;;;;;;;;++***+++;
+++;;;;+++++++++++++++++;;;;;***?*+*+++++++++++;;;;;;;;;;;;;;+++;;;;;;
+++++;;++++++++++;;;;;;;;;;;+***??*+*++*+++++++;;;::::;;;;:;;;;;;;;;;;
++;;;;;+;;;;;;;;;;;;;;;;;;;;+**????+*+++*++++++;;;:::::::::;;;;:::;;;;
+;;;;;;;;;;;;;;;;;;;;;;;;;;+++***??**++++++++++;;::::::::::;;;::::::;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++*****++++++;;++;;:::::::::::;:::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+++*+++;;;+++;;;;;;:::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;++++++;;;;;++;;;;;;:::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;::::::;+;+++++;;;;;:;;;;;;;;;::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;::::::;++++++;;;;;;;++;;;;;;;::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;;::::::;++++++;;;;;:;+;;;;;;;;::::::::::::::::::::
;;;;;;;;;;;;;;;;;;;;:::::::;+++++;;;;:::;++;;;;;;;::::::::::::::::::::
;;;;;;;;;;;;;;;;::;::::::::;+++++;;;::::;++;;;;;;:::::::::::::::::::::
;;;;;;;;;;;;;;;::;;::::::::+?*++;;;:::::++++;;;;;:::::::::::::::::::::
;;;;;;;;;;;;;;;;:;:::::;;::;;;;;::::::::;;;;;++;;;::::::::::::::::::::
;;;;;;;;;;;;;;;::::::::;::::;;;;::::::::;:::::::::::::::::,:::::::::::
;;;;;;;;;;;;;;;:::;:::::;:;;;;;:::::::::;;;;::::::::::::::::::::::::::
;;;;;;;;;;::;;:::::::;:;;:;:::::::::::::::::::;;;::::::::,,:::::::::::
;;;;;;;;;;::;::::::::;;;;;:::::::::::::,:,,:::::,,,:::,,,,,::::,::::::
;;;;;;;;::::;::::::::;;;;::::::::::::::,::,:::::,,,,::,,,,,:::::::::::
;;;:;;;;;::::::::::::;:;::::::::::::,:,,,:::,,:,,,,,,,,,,,,::::,,:::::
;;;;;;;;;;::;::::::::;:;::::::::,::,,:,,,,::,:,,,,,,,,,,,,,::::,::::::
;;;;;;;;;;;;;;;::::::;;;:::::::,,::,,,,,,,,:,,,,,,,,,,,,,,,:::,,,:::::
;;;;;;;;::;:;;;::::::;;;::::::,:,,,,,,,,,,,,:,,,,,,,,,,,,,,:::,,,:::::
;;;;;;;;;;;;;;;:::::::;:::::::,,,:,,,,,,,,,,,,,,,,,,.,,,,,,::::,,:::::
;;;;;;;;;;;;;;;;::::::;:::::::,,::,:,,,,,,,,,,,,,....,,,,,,:::,:::::::
;;;;;;;;;;;;;;;;;:::::::::::::,,::,,:,,,,,,,,,,,,..,,,,,,,,:::,:::::::
;;;;;;;;;;;;;;;;;;::::::;;::::,,:,,::,,,,,,,,,,,,,,,,,,,,,,:::::::::::
;;;;;;;;;;;;;;;;;;::::;:;:::::,,:,,::,,,,,,,,,,,,,,,,,,,,,,:::,:::::::
;;;;;;;;;;;;;;;;;;::::;;::;:::,:::::,,,,,,,::;::,,:,,,,,,,,:::::::::::
;;;;;;;;;;;;;;;;;;::::;;:;;::::::::::,,,,:;;+*??***;:,,,,,,:::::::::::
;;;;;;;;;;;;;;;;;:::::::;;;:::::,:,:,,:,::;++?%???*+;:,,,,,:::::::::::
;;;;;;;;;;;;;;;;:::::::;:;:;::::,:::,,,:::;+++?%%?*+;:,,,:,:::::::::::
;;;;;;;;;;;;;;;;::::::;;:;::::::,:::,,:,,:;;::*??**;::::::,:::::::::::
;;;;;;;;;;;;;;;;;:::::;;;;::::::::,:,,,,,::,,,:;;:::,,::::::::::::::::
;;;;;;;;;;;;;;;;::::::;;;;;:::::::::,,:,,:,,::::;::,,,::::::::::::::::
;;;;;;;;;;;;;:;:::::::;;;;;;:::::::,,::,,,,,,:;:::,,,:::::::::::::::::
;;;;;;;;;;;;;;;:::::::;;;;;;::::::::,,,,,,,,,:::::::,:::::::::::::::::
;;;;;;;;;;;;:;;;:::::;;;;;:::::,,,,,,,,,,,,,,::,:,,:::::::::::::::::::
;;;;;;;;;:::::;::::::;;;;::::,,,,,:,,,,,,,,,,,,,:,::::::::::::::::::::
;;;;;;;:::::::;:::::;;;;;:,,::,,,:,,,,,,,,,,,,,,,,::::::::::::::::::::
;;;;;;:::::::::::;:;;++;;:,,,::,,,,,,,,,,,,,,,,,,,::::::::::::::::::::
;;;;;;::::::::;::;;+;++;;:::,::,,,,,,,,,,,,,,,,,::::::::::::::::::::::
;;;;;:::::::::;::;+;;;+;:::::::,,:++;;::,,,,:,,:::::::::::::::::::::::
;;;;;;::::::::;:;+;:;;+;::::;::;+++;;;;;::::::::::::::::::::::::::::::
;;;;;;:;::::::;:+*+;;;;;;::;;;+++;;;;;;;::::::::::::::::::::::::::::::
;;;;;;;;::::::;;**++:;:;;;;;::+*+**+;;;:::::::::::::::::::::::::::::::
;;;;;;;;:::::;;;++++;::;;:;;;:;****++;;:;:::::::::::::::::::::::::::::
;;;;;;;;;:;::;;++++++;:;;;;;;:;*??*+++;;::::::::::::::::::::::::::::::
;;;;;;;;;;;;;;;++++;;;;;;;;;;;**%?****;;;:::::::::::::::::::::::::::::
;;;;;;;;;;;;;;;+++;;;;;;;;;;:+**??++*+;;:;::::::::::::::::::::::::::::
;;;;;;;;;;;;;;++++;;;;;;;;;;;**%S%**S%++::;::;::::::::::::::::::::::::
;;;;;;;;;;;;;;+++;;;;;;;;;;;++?%%?*?%?+;,:::;;::;;;;:::::::::::;;:::;;
;;;;;;;;;;;;;+*++;;;;;;;;;;++;+***+++;;,,:::;;;;;;;;::;:;:::;;;;;;:;;;
;;;;;;;;;;;;;**+++;;;;;;;;;++;;;++++;:,,,,,:;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;+++++;;;;;;;;;;+;;;;:::,,,,,,:;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;+++++;;;;;;;;;;;;;;;::::,,,,:;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;+++++;;;;;;;;;;;;;;;;;:::::;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;+++**;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;****;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+;;;;;;;;;;;;;;+*++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++;;;;;;;;;;;;;+*++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++++++++;;;;;;;+**++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++++++++++;;+*??*++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++++++++++++*?*+++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
+++++++++++*??*+++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;+;;;;;;;;;;;;;
+++++++++++?*+++++++++++++++++++++++++;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
++++++++++**++++++++++++++++++++++++++++++++++++++;++++++++++++++++++;
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

5. Quickly stand up and sit down 4-6 times. Then dance with Bhangra music for 3minutes.

To End: inhale, exhale, sit down and relax.

Yogi Bhajan • July 19, 2001

The Teachings of Yogi Bhajan ©2008

Page 278

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Unloading the Subconscious

######################################################################
######################################################################
####################################################S#######S#########
################################################SSSSS#SSS##S#####S####
#############################SS################SSSSSSSS#S########SS###
################################SSS########S###SSSSSSS##SS##S####S####
############################S##%*++?S#S#######SSSSSS#S#S#SSS###S#SSS##
############################S#%*++++*S#S##SSSSSSSSS#SSSSSSS#####S#SSS#
####################S######S#%*++++++*%###SSSSSSSS#SSSSSSSS#SSS##SSSS#
##############SS##SSS####SS#%*++++++++*S#SSSSSSSSSSSSSSSSSSS##SSSSSSS#
#########S#####SSS#######S##?***+++++++?#SSSSSSSSSSSSSSSSSSS#SSSSSSSS#
##########S####SSS###SS#####?***++++++**SSSSSSSSSSSSSSSSSSSSSSSSSSSSS#
##########S###S#S#SSSS######%????**??**?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#########SS####S##SSS#S####S%?*??*+??**?%SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#########SS#SS##S####SSS###SS?******++*%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##########S#?*?S##SSS#SS###SS%?*?%%?*?%SSSSSSSSSSSSSSS#SSSSSSSSSSSSSSS
#########S##%++%##SSS#SSSSSSSSS%%SSS%%SSSSSSSSSSSSSSSS?*%#SSSSSSSSSSSS
##########S*****##SSSSSS#SSSSSSS%%??%%SSSSSSSSSSSSSS#%++S#SSSSSSSSSSSS
##########%***+*S#SSSSS####SSSSSSS%%%SSSS####SSSSSSS#?+*%*SSSSSSSSSSSS
##########%*??**S#SSS#SS%?***%SSSSSSSS%*;*?%%SS#SSSS#*+**+*SSSSSSSSSSS
##########S*****S#S#S?+;:::;+?%SSSSSS%*:,,:::;+?#SSSS?*****#SSSSSSSSSS
###########%***?SS#%+:::::::;*?%%%%%%?*:,,,,,:::*SSS#%**++?#SSSSSSSSSS
###########%***?#S?+:::::::::++**+;+++;:,,,,,,,::+SSS%****SSSSSSSSSSSS
#########S#%**+?%*+:::::::,:::;;;:::::,,,,,,,,,::;+S#%**+%#SSSSSSSSSSS
###########?**+*+;;,::::::,,,,::::,,,,,,,,,,,,,::;;*S?+++%#SSSSSSSSSSS
##########S?**+*+::::;:::,,,,,,,,,,,,,,,..,,,,:;::;;?*+++SSSSSSSSSSSSS
##########S?**+**;;++;::::::::,,,,,,,,,:,,,,,,;;:::+*+++*SSSSSSSSSSSSS
###########?**++*;;;;+::::;:::,,,,,,,,,,,:::::;;::;?++++?#SSSSSSSSSSSS
#######SSS#%***+;:;++*;::::::,,,::,,,,,,,,,:::;;;;;++++*SSSSSSSSSSSSSS
#####SS##S#%****;:;+%%:::::::,,,::,,,,,,,:::,:+;+:;****%#SSSSSSSSSSSSS
#####SS###SS?**+:;*S#*:;;::::::::::::,::,::::;S?;:+***?#SSSSSSSSSSSSSS
############%??*?S###*;::::::::,:,:::,,,,,:::+##S****?SSSSSSSSSSSSSSSS
##############S###S#SS%+:::::::,:,,,:,,,,,,::?#S##SSSSSSSSSSSSSSSSSSSS
###############SSSSSS##*;;:::::::,,,::,,:,,:*#SSSSS##SSSSSSSSSSSSSSSSS
###########SSS##SSSS#S?::;;:::,,:::::::,:,,,;%#SSSSSSSSSSSSSSSSSSSSSSS
############SS##S#S#S+::::;;:::::::::::::,,,,:%#SSSSSSSSSSSSSSSSSSSSSS
###################S+;;::::::::::::::,,::,,,,,*###SSSSSSSSSSSSSSSSSSSS
S####SSSSSSSSSSSS##*;;;:::::::::::::,,,:::::::*%SSS##########SSSSS####
*????************++:::::::::::;,,,,,:::::::::,,,::;;;;+++*?%%S##SS%%%%
++++++++++++;;::,,,,,,,,,,,,,::.,,,,,,,,,,,,,,,,,,,,:,,,,,,,,:+**;;;::
++++++++;;:::,,,,,,,,,,,,,,,,,,,..,..,,,,,,:::::::::::::,,:,,,,,:;;;::
+++++++;::::::,,,,:,,,,,,,,,,,,,,,,,,,,,::::,,,::::::::::::,:,,,,;;:::
;;;;+;:::,:::::,,,::::,,,,,,,,,,,,,,,,,,,,,:::::::::::::::,,:,,:,:::::
;;;+;:::,:::::::,,,,,,::,:::,,:,,::,,,,,,,,::::::::::::::,,::,,:,:::::
+++;::::::::::;;::,,,,,,,,,,,,:::;;::,,,,,,,,::::::::::::,,::,,::,:;;;
+;;:::;;;::;:::;;;;;:::,,,,,,,:;:::::;:,,,,,,,::::::::::,,,::,,:,,::;;
;;;::::::::::;;:;;;;;+;:::::::,:;:::::;;:,,,,,::::::::::,:,::,,:::;;;;
++++;;;:::::,,;;::,,,,::::::::,,,:::;;;;;:,,,,,,:::::::::,,::::;;;;;;;
;++++;::::,,,::::::::::::;;;;;;;::;:::;;:;;:::::::::::::,,,,,:::;;;;;;
;;;;;;;;;;:::;;;;;;;:::::::::::;;;;:::::::::;;;;;;+;+++++;:::::;;:;;;;
;;;;;;;;;;;;;;;;;;;;;;;:;:;;;;:::;::::::::::::;;;;;:;;;;;;::::::::::;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::::::::::::::;;;;::::::::;;;;::;;;;::;;
;;:::;;;;;;;;;;;;;;;;;;;;:::::::::::::::::::::::::::;;:;;;;;;;;;;;;;;;

1. Sit in Easy Pose with Christ Mudra. Hold down Sun and the Mercury fingers with the thumb; bend the elbows and hold the mudra at the shoulders with the palms facing forward. Open the jaw wide and inhale in three quick strokes; exhale through the nose. 6 minutes. The inhaled breath will sound like a crow.

2. Keep the mudra and the breath; move the hands in quick, small circles (initial movement is thumbs toward the body). The entire body should shake from the movement. After a minute or two, close your eyes and continue. 4 minutes.

######################################################################
######################################################################
######################################################################
######################################################################
################################SSS###################################
##############################S?***%##################################
#############################S?*****?#################################
############################S?*******?################################
############################%?********%##############S################
###########################S????******?S####SS##################SS####
###########################S????*****??%####S####SSS###SS#######SS####
###########################S%%%%S??%%??S###SSS####SSS############S####
###########################SS?????*??*?%S##SSSSS#SSSSSS#####SSS#S#SSS#
###########################SS%???%%?**?SS#SSSSSSSS#SSSSSS##SSS#SSSSSS#
############################SS%%%S%%%%SSS#SSSSSSSSSSS##SS###S##SSS#S##
############################SSSSSSS%SSSSSSSSSS##SSSSS#######S#SSSSS###
###########################SSSSSSSSSSSSSS#SSSSSSSSSSS######S####S#####
###SSS######################SSSSSSSSSSSS#####S##SSS#SS######S%%S#S####
###S???S###############SS%?*?%SSSSSSSS?+*?%SS###SSS#S#######?*?S#SSS##
####S???S############%*+;;:;+?%SSSSS%%*:,,::;+?S#SS########?**SS#SSS##
###S???*?S#######S##*:::::::;*??%????*;::::,,,,+##SS####S#%+*?**S#####
###%**?**?######S##?:::::::::;++*+;+;:::,,,,,,,,+####S###S?***??S#S###
###S%%%???S#######%::::::::::::;;::::,,,,,,,,,,,,*###S#S#S****?#######
#####%?????S#####S;,:::::,,,,,,:::,,,,,,,..,,,,,,,?#SS##S?*?*?S##S#S##
######S%????S###S+;;++;::,,,,,,,,,,,,,,,...,,,;;::;S###S????%S#S#SSS##
########%??*?S#S*+;+++;:::::::,,,,,,,,,:::,,,,+;:;;?#S%**??%##SSS#####
#########%??*?%%*+;++*+;;:;;::,,,,,,::,,,,::::+::;+?S?**??%###SSSS#S##
#########S%??**??*+++++;;;;:::,,,,,,,,,,,,,:::;;;+*?***??%###SSSSS#S##
##########S%???*??+;++*;;:::::,,,::,,,,,,:::::+*;;???*??S##S#SSSSSSS##
############S%???%*;;*+;;;;::::::::,::::::::::*+;+????%S##S###SSSSSS##
#############SS%%%?++?;;;;;:::::::::::,,:,:::+S?*??%SS##S###S##SSSS##S
###############S%%%%SS*;:::::::::::::::::,,:;%##SSSS####S####S##SS#S##
#######################%;;::::::::,::::::,,,+#S######S##########SS#S##
#######################?;;;:::::::::::::::,,:S##S######SS###SSSSSSSS##
#####################S?;:;;;::::::::::::::::,:%#SSS####SS#####SSSS####
####################S+;;::;;:::::,:::,,::,,,,,:S#SS#########S#SSSS####
####################*+;;::;::::::::::,::,,::::;S################SS#S##
########SSSSSSSS#S#?;;;;;::::::::,,,::::,:::;::+*??????%%%SSSS########
?%%%%?????????**++;:::;;::::;;;,,,,::,,,:::,,,,,,,,,,:,,:::::;+?S%?**+
**********++;::,,,,,,,,,,,,,,::,,,,,,,,,,,,,,,,,::::::::,,:,,,,,:;;;;:
********+::::,,,,,,,,,,,,,,,,,,,..,..,,,,,:::::::::::::;::::,:,,,:;;;:
++++**+::::::::,,,::,,,,,,,,,,,,:,,,,,:::::::::::::::::::::,,:,,:,:;::
+++++;::,::::::::::::::,,,,,,,,,,,:,,,,,,::::::::::::::::::,::,,:,::;:
++++::::::::;;::,,,,,,::,,,,,,::,:::,,,,,,,,::::::::::::::,,::,,::,:;;
+*+::::;;;;;::;;;::,,,,,,,,,,,:::;+;::,,,,,,,:::::::::::::,:::,,::,::;
++;:::;;;;;;;;:;;;+;;:::,,,,,::;;::::;;:,,,,,:::::::::;;:,::::,,::::;;
+;;:::::;:::;;+;;;;+++;:::::::,,:;::::;+;:,,,:::::::::::::::::::;;;+++
*++*++;;;:::::;+;::,,,:;::;;;::,,,::;;;;;;:,,,::::::::::::,,::::;;+;;;
+*+++;::::,,,::::;;:::::::;++++;;;;;;;;;;;;;;;::::::::;;:::,,,:::++;;;
;;;;;;;;;;:::;;;;+;;;;;;:::;;;;;;;;;;;:::::;;;;;;++++*****+;:;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::;;;;;;;;;;;;;;;;;:::;;::::;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;:::::;:::::::::;;;;;;:::;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::;;;;;;:;;;;;;;:::;;;;;;;;;;;;;;;;;;;

3. Interlock the fingers at the Heart Center. Jump the body off the floor. 1 minute.

4. Bring the lock up above the head and continue jumping the buttock off the floor. 6 minutes. Feel like you’re galloping on a horse. Do it in a rhythm. Sweat a little bit; it feels good.

##########################S#######S#######S#######SS#####S#SS##SSS####
#########S####SS####SS#S#SSSSSS#S?**%S###SSSSS#SSSS#SSS##SSSSSSSSSSSSS
#######SSSSS#SSS##SSSSSS#SSSSS#S+++++*S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
######SSSSSSSSSS##SSSSSSSSSSSSS*+++++++%#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####SSSSSSS####SSSSSSSSSSSSSS?+++++++++%#SSSSSSSSSSSSSSSSSSSSSSSSSSSS
#####SSSSSSSSSSSS##SSSSSSSSS#%+++++++++++%#SSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSS#?***?*+??****SSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSS#%*??%*+*??**?SSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSSSS?++**??*+++??SSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSSSSSSSSSSSSSSSSSSSSSSSSSS%%**?%%%%?*?%?SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%%%%%%%?%%%%%SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%%%%%%%%%%SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSS###S%SSSSSSSSS%%%%SSSSS#SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS#SS%?**+*%%SSSSSS%?*;:;;+**?%S#SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS#S*;::,:::;*?%%%%%%?*;,,:,,:,,,;*S#SSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS*:,,,::::::+**??+**++;::,,,,,,,.,:?SSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS%;,::,,,,:::::;+++;;;;;:,::,,,,,,,,.,+SSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS;,::::::,,,:::::;;::::::,,,,,,,,,:::,,;%SSSSSSSSSSSS
SSSSSSSSSSSSSSSS#*,,:::::::,,,:::::::::,::,,,,,,,,,:;:,,,+SSSSSSSSSSSS
SSSSSSSSSSSSSSSS%:::::;:::::::,,,,:::::::,,,,,,,,,::;:::::*SSSSSSSSSSS
SSSSSSSSSSSSSSSS;:;:::;;:::::,,,,:::::,::,,,,,,,,:;;::::::,%SSSSSSSSSS
SSSSSSSSSSSSSSS%:;;;::;;::::::::::;;;;;:::::::,,,,++;;:,:,,*#SSSSSSSSS
SSSSSSSSSSSSSS#?,::;;;++;;:::;;;++++;+++;;;;+;;:,:;**+:,,,,;SSSSSSSSSS
SSSSSSSSSSSSSS#*:::::;********+++****+++++;++++++++*+;:::::+SSSSSSSSSS
SSSSSSSSSSSSSS#?;;;;++++******+++********++******+++;;;;;;;+SSSSSSSSSS
SSSSSSSSSSSSSSSS++****************?*??********************+*SSSSSSSSSS
SSSSSSSSSSSSSSSS%??????????**+++++******+;;;;+***?%???????%SSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS?*++;:::::::;;;:::::::::;+SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS*:::::::::::,,,,,:::::,;SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS%;;::::::::;:::::::::::*SSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS*+;;;;::::::::::::::,,:::;%SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS*;:::::::::::::,,,,,::::::::?#SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS#S*:::::,,,,,,:,,,,,,,::,:::::::*??*?????%%SSSSSSSSSS
SSSSSSSSSSSSS#SS%*:,,,,:::,,,,,,,,,,,,,,,,,:,,,,,,,..,.,,.,,:;+*?%SSSS
SSSSSSSSSSSSS?;:,,,,,,,,,,,,,,,::::,,,..,,,,,:::::,,,,,,,,..,,,..,,+%S
SSSSSSSSSSS*:,,,,,,,,,,,,,,,,,,,,:::,,,,,,,,,,::::::,,,,,,,,,,,,,:,,:%
SSSSSSSS#%:,,,,,,,,,,,,,,,,,,,,,,:,,:,,,,::::,,,,,,,,,,,,,,,,,,:::,,,:
SSSSSSS#?:,,,,,,,,::,,,,,,,.,,,,,,,.,,,:,,,,,,,,,,,,,::::,,,,,:;;:,:,,
SSSSSSS*:::::,,,,::,,,::::,,,,,,,,,,,,:*+,,,,,,,,,::::::::,,,,:;;:::,;
SSSSSSS;::::::::,,,,:::::::;;;:;+;;;+;+;;;:,,,,::::::::::::,,::;:::,,:
S###SS#%:::;:::::,,,:::::;;;;;;+++**++++++;;:::::::::::::::::::::::,,,
%%%%??**+:,::::::::,,:,,::::::;;;;+++++++++++*+;::::::::::::::;:::,,,,
+++++++++;:,,::::::::,,,,,,,,:;:;;;;;+;;;;;;+**?*+;:::::::::::;:::,,,,
+++++++++++:,,::::::::,,,,,,;*+++++**+;;;;;;*?***??*+;;::::::;;:::::::
+++++++++++;:,::,::::;;:,,,:?%%%?%%%%%??****??********+;::::;;;:::::,:
++++++++++++;,,::,,,:,;;::,+%%%??????????????**+++;;;;;:::::;;:::::,::
;++++;;;;+;;;:,,::::::,;;:::;+*????????********+++;;;::::::;;;::::::;;
+++++++++++;++:,,:::::::;;::,,:*****+++++++++++++;;::::::;;::::,:::;;;
++++++++++++++;,,,,::::,,::::,,;;;;::;::;;;;;;;;;;:::::;::::,,,,:;;;;;
++++++++;;;++++:::,,,::;;;:::::::::::::::::::::::::::::+;:,,::::;;;;;;
;;;;;;+;;;;;+;;;;+;;:;;;+;::::::::::::::::::::::::::::::::::::::::::::
;;;;;;;;;;;;;;;::;;:::::::::::::::::::::::::::::::::::::::::::::::::::
;::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::;;:

###########################S####################################S#####
###################S####S#####SS####################S#########S#######
####################SS##S#SSSSSSS#####S####SS####S#SSS####S#########S#
####S#######S#####SSSSSSSSSSSS#SSSS###SSS##########SSSSS###S####S##SS#
####SSS####SSS####SSSSSSSSSS##%*++*?S#SSSSSSS##SSSSSSSSSSSS#####S#S#S#
####SSSS###SSS####SSSSSSSSSS%?+*?%?+*%#SSSSSSSSS#SSSSSSS#SS####S##S#S#
SS##SSSS##SSSSSSSSSSSSSSSSS*++*?%%%*++?SSSSSSSSSSSSSSSSS#SSSSSS#S##S#S
#S#SSSSS##SSSSSSSSSSSSSSSS*;+%%%SSSS%+;%#SSSSSSSSSSSSSSSSSSSSSSSS#S###
SSSSSSSS##SSSSSSSSSSSSSSS*;;?#SSSSSSS*;+S#SSSSSSSSSSSSSSSSSSSSSSSSSSS#
SSSSSSSSSSSSSSSSSSSSSSSS+;;*SSSSSSSSS%+;+SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS+;;;%SSSSSSSSSS+;;*#SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS*;;;+SSSS?*%SSSS*;;;%SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS%;;;;%SSS*;;;*SSS?;+;+SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS+;;;*SSS*;;;;;*SSS+;;;%SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS+;;;%SS?+++;;;;?SS?;+;?SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS+;;;*SS*++++++++%S*;;;*SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS+;;;+?S?*+?*+**+%S+;;;*SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS?;;;:;+%%*+++**++?%*++;+SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS%;;;;;;?S%????????*+;::;SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS;::::;?SSS%%%??%%*+;::+SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS+::;;;;*%SSSS%%S%*;;::;SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS;;;::::;*%%SSS%%+::::::?SSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS?::::::::;+????*+;:,,::;%SSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS*::::,,:,:;;;:;:,,,,::?SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS%::::::::::;:::,,:,,:+SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS%;::::::::,::::,::::,;SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS+::::::::::,,,::::,,;SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS*:::::::::;:,::::::,+SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS*:::::::::;:::,,,,,,?SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS*::::::::::,,,,,,,:+SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS+::::;;;;;;:;:::::,*SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS?;::::::::::,,,,,,::,;SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS%:::::::::::::,,,,,,::,:%SSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS;:::::::::::::,::::::::,:%SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS?:;:::::::,,:::,,,,,,,,,,,*#SSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS+:::,,,,,,,,,::,.,,,,,:::,+%%%%SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS?:,,,,,,,,,,,,,,,..,,,,,,,,,,,,::;+*?SSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS%+:,,,,,,,,,,,,,,,,,.,,::,,,,,,,,,,,,,,;%SSSSSSSSSSSSS
SSSSSSSSSSSSSSS?:,,,,,,,,,,::::::::::,,,,,,,,,,,,:,:;:::+SSSSSSSSSSSSS
SSSSSSSSSSSSSS%::,,,,,,,,,,,,,,,,:;;++;;;::,,,:::,,:;;:::%SSSSSSSSSSSS
++++*?%%???***;::::,,,,,,,:;;;++;++++++++;;::::::,::;::::;;++?SSSS%SSS
;;;;;;;;;;;;;::;;;;;::::::;;++++++++++++++:;;;;:::;;;:::::::::;+;;;;+*
;;;;;;;;;;+;+:::::;;;;:::::;++++++++++++**+;;;::::;;;;;::;::;:::::::::
;;;;;;+;;;++;:::,,:::;;:::::;;+++++++++*??*+;:::::;;;;:::;:;;;:;::::::
;;;;;;;;;;;;:::::::::;;;;:::;***?????**?**++;:::::;;;::::;:;;::;;:::::
;;;;;;;;;;;;::::::::::;;;;::,+%??????*****+++;:::;;;::::;;;;;;;;::::::
;;;;;;;;;;;+;:::::;;;:;;;;;;::***++++;++++;;;;::::,,,,:;;;;;;:;;;:::::
;;;;;;;;;;+++;:::::::::;;;;;;;;;;;;;:::;;;:::;;;::,,,::::::::::;;;;::;
;:;;;;;;;;;;;;;:::,,,,::::::::::::::::::::::::::::::::::::::::::::::::
:::::::;;;;;;;;;::::::::::::::::::::::::::::::::::::::::::::::::::::;;
;::::::::::::::;;;;:::::::::::::::::::::::::::::::::::::::::::;;;;;;;+
??*+++;;;;::::::;;;;;;;;;;;;;;;;;;++*****?????*****+;;;++******??%%%SS

The Teachings of Yogi Bhajan ©2008

Page 279

:;++++;:;+;;;;+;+;+;:;S###############################################
;+++*;+;:+*++++++*+;:;S###############################################
;;+?%+;;:;*++**+++;:;;#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
:,::;;::::::::::::::,:*******???????***????????*?????*?*????**********
....,,,,,,,,,,,,,,............,,,,,,,,,,,,,,,,,,,,,,,,,,,,............

Kriya for Unloading the Subconscious

#################S#S#S#S##SSSSSSSSSSSSSS####SS##SSSSSSSSSSSSSSSSSSSSSS
###S####S#SSSS##SSS##SSSSSSSSSSSSSSSSSS#SS#SSSSSSSSSSSSSSSSSSSSSSSSSSS
###S####S#SSSS##SSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSS##SS#SSSSS#SSS#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SS####SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
###SS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
##SSS###SSSSSSSSSSSSSSSSSSSSSSSS*++*S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSS###SSSSSSSSSSSSSSSSSSSSS#S*+++;+%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSS#SSSSSSSSSSSSSSSSSSSSSSSS*+++;;++%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS?++;;;;;;+%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS+++++++++;+SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSS%**++;;;;;++%SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS?**??+*?*+*%SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS%**?*++?*+*?SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS%*++***+;+*%SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSS#SSSSSSSSSSSSSSSSSSSS%**?%??*?%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSS#SSSSSSSSSSSSSSSSSSSSS%%%%%?%%%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%%%%%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS%%%SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS%??++?SSSSSSS%+::;;**?%SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS#S?;;::::;*?%%SS%%*;,:,,,,,,:?SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS?;:::::::;+*??***++;:,,,,,,,.,+SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS?::::::::::;;++;;;;;::,,,,,,,,,,*SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS;,::::::::::;;;::::::,,,,,,,,:,,,?SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS#+::::::::,,,::::::,,,,,,,,,,,,,,,,:SSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS%::::::::::,,,,::::,,,,,,,,,,,:::::,*SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSS*::::::::,,,,,,,,,,,:,,,,,,,,,:::,:,:SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS%;::::;:::::,:,:,:,::::,,,,,,,,;:,,,,.+SSSSSSSSSSSSSSS
SSSSSSSSSSSSSSS#+,::::;:::::::::::,:::,::::::,,::,,,,,,?SSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS:,,:::;:::::::,,,,,,,:,,,,::,,,::,,,,,,:SSSSSSSSSSSSSS
SSSSSSSSSSSSSS#+,,,:::;;:::::::,,:,,,:::::::,,,:::,,,,:;%SSSSSSSSSSSSS
SSSSSSSSSSSSSSS*;::::::+;:::::::::,,::::::::::,;:::;*%SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS*+;;;**;;:;;::::,,,:,,:::::,;+;;;+S#SSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS%*+;;+?+;;;;;::,,,,:,,::::,:*;;;;?SSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS%*+;;++;;;:::::,,:::::::,:*+;;;?SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS%*+;;++;:::;;;;;;;;:::,:++;;+?SSSSSSSSSSSSSSSSSSSS
S#SSSSSSSSSSSSSSSSSS#?+++;+;::;;;;;::::,,,:++;;+*SS#S%SSSSSSS##SSSSSSS
%%SS##SSSSSS%%?%%%%%?;;+*+;;;::::::::,,:;;++;+++::;+:,::;+++++*?S%%%%%
;++*??**++++++++;;;:::::+*+;+;;;::::::;;;++;;+;:,,,,:,,,,,,,,..,;;;:::
;;;;;;;;;;;;;;;::,,,,,,,:;+++++**+++++*+++++;:,,,,,::::::::,,,,,,:::::
;;;;;;;;;;;::,,,,,,,,,,,,,:;+****+++++****+:,,,,,::::::::::,,:::,:::::
;;;;;;;+;::,,,,,,,,,,,,,,,,,,;+********+;:,,,:::::::::::::,::::::,::::
;;;;;;;:::::,,,,,,,,,,,,,,,,,,,:;;*+;:::::::::::::::::,,,,::::::::::;:
;;;;;::::::::,,,,,,,,,,,,,,,,,,,,:;::::::::::::::,,,,,,,:::::::::;;::;
;;;;;:::::::::,,,,,,,,,,,,,,,,,,:::::::,,::::,,:::,,,,::::::::::;::::;
;;;;;;:::::::::,,,,,,:::::,:::::;:::::;;:,,,,,,,::,,::::;;+++;::;;::::
;;;;;;::::::::::,,,,,,,,,,,:;;::::::::::::::,,,,,,::;+++++++++;:::::::
;;;;;;:;;;::::::;::,,,,,,,,,,::::::::::::::::::::;;;:::::::::::::::::;
;;;;;;;;;;;::;;+*++;;::,,,:::::::::::::::::::::::::::::::::::::::::::;
;;;;;::::;:::;;;;;;;;;;::;::::::::::::::::::::::::::::::::::::::::::::
;;;;:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::;;:
;;;;;:::::::::::;;:::::::;::::::::::::::::::::::::::::::::::;;:;;;;;;;
;;;;;::::;;;;;;;;;;;;::;;;;:::::::::::::::::::::::::::::::::;;:;;;;;;;

5. Sit with a straight spine. Interlace the fingers with the thumb tips touching. Close the eyes and concentrate on the tip of the nose. Don’t let your concentration move from the tip of the nose. Inhale deep; exhale deep. Gong is played. 14 minutes. You are entering a reign of forgiveness. Practice forgiveness of the self. Forgive yourself. Don’t fight; don’t resist. You are in the region of forgiveness. This is the hemisphere of forgiveness, for your self. Redeem yourself. There is nobody above you; there is nobody beneath you; there is nobody around you; only you. This is the hemisphere where you can forgive yourself. This is a very rare opportunity. Don’t ask forgiveness of God. God shall guarantee. Whatever you forgive; God shall forgive, guaranteed. Go for it! Don’t fight! Forgiveness eats up the misfortune. Forgiveness eats of the misfortune of tomorrow—guaranteed. You are passing through the region of forgiveness. For the sake of giveness of God, that is what forgiveness means: forgive, for-giving. The holiness of God will open up the holes; opportunities will come. Let God give you by forgiving. Those who don’t forgive get nothing.

##S####SSSSS##S###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSS##SSSSS##S###SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSS#SSSSSS#SSS##SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS####SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSSSSSSSSSSSSSSS#S%??%%SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSSSS%***+++*%S#SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSSS*++*%SSS%*++?SSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS#*;+??%SS%???+;*SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSSS+;+SSS%%%SSS?;;SSSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS?;;+SSSSSSSSS?;;*SSSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSSS+;;+SSSSSSSSS%+;;%SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS%+;;+SSSSSSSSS%+;;*SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS%;;;+SSS***%SS%+;;;SSSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS?;;;*SS+++;+?SS+;;;%SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS?;;;?S+++;;;;?S?;;;*SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS*;;;**++++;;;;%%;;;+SSSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSSS+;;+*++++;+;;++?+;;;%SSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS?;;;;+*+***+**+**;;;;?SSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS?;:::;+?+*?*+**+**::::;*SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS?::::;*%*++**+++*?;,,::;SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS?:::;;+%%*????**%?+:,::;SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS?::::;+?%%%%%??%%?*+:,,:SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS?:::;;:*%SSS%%%%%*;:;:,:SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS?:::::::*?SSSSS%+:,,,:::SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS%::::::,;+?%%?**:,,,,,,:SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS?::::,,,::;+;:;:,..,,,,;SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS%:::,::::::;;::,,,,,,,,?SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS%::::,:::,,::::,,:,,,,,?SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS;:::,,::,,.,,,,:,,,,,:%SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSSS;:::,,::::,,,:::,,,,,:SSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS%::::::,::;:::::,,,,,,;SSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS*::::::::,::::,,,,,,,,+SSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSSS+::::::::::,,,,,,,,,,,:SSSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS%::::::::::::::,,,,:,,,,;SSSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSSS;::,,::::::::,,,,,:,,,,,,;SSSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSSS*,:::,,,::::,,,,,,:,,,,,,,,+SSSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS#?,,:::::,,,::,.,,,,,,,,,,,,,,*SSSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSSS:,:::::::,,::,,,,,,,,,,,,,:,,,?SSSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSSSS;:::::::,:::::,,,.,,,,,,,,,:,,,:%SSSSSSSSSSSSSSSSSSS
SSSSSSSSSSSSSSSS#+,:::,,,,,,,,,,:,...,,,,,,,,,,,,,;SSSSSSSSSSSSSSSSSSS
#SSSSSSSSSSSSSSS+,:,,,,,,,,,,,,,:,,.,,,,,,,....,,,,;+*???%%%SSSSSSSSSS
%%SSSSSS%%%%??*;,,,,,,,,,,,,,,,,:,,,,,..,.....,.,,,,,,,,,,,,+?**++*?%%
+++***+++++++;:,,,,,,,,,,,,,,,,,:;:,::,,....,,,,,,,,,::,,,,,,::::::::;
++;;;+++++;;:,,,,,,,,,,,,,,,,,,,:+;,,:::,,,,,,,,::::::::,:::,:::::::::
;;;+;;+++;:,,,,,,,,,,,,,,,,,,,,:;;+:.,,::::::::::::,,,,,:::::,::::::::
;;;;;;+;;::,,,,,,,,,,,,,,,,,,:;+++;;,.,,,,:::::,,,,,,,,:::::::::;:::::
;;;;;;;::::::,,,,,,,,,,,,,,,:;++++;;;,.,,,,,,,,,,,,,,::::::::;;::;;;;:
;;;;;;::::::::,,,,,,,,,,,,,:;:::;;;;;;:,,,,,,,,,,,::::::::::;;;::;;;::
;;;+++;:::::::,,,,,,,,,,,,:;;:::;;+;;;;:,,,,,:,:,:::;;;++;;:;;::;:::::
;+++++;:::::::::,,,,,,,,,,:+;;;;;;;;;;;;:,,,,,:::;+++++++++;:;;:::::;;
;;;;;;;:;;:::::;;::,,,,,,:,::::::::::::;;;:;;::;;;;;;;:::::::::;:;;:::
;;;;;;;;;+;;;;;+*++;::,,:::::::::::::::::::::::::::::::::::::::;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;::;:::::::::;:::::::::::::::::::::::::::::::;;;
;;;;;;;;;;;:;;;;;;;;;;;;;:::::::::::::::::::::::;;::::::;;;;;;;;;;;;;;
;;;;;;;;;;::;;;;;;;;;;;;;;;;:::::::::::::::::::::::::;;;;;;;;;;;;;;;;;
;;;;;;;;;;;;;;;;;;;;;;;;;;;;::::::::::::;;;;;;;;::;;;;;:;;;;;;;;;;;;;;

6. With a stiff tongue and the upper palate, start repeating the sound. Humee Hum Tumee Tum Wahe Guru is played. 11 minutes. Gong is played while music transitions to Promises are Hard. Meditate on the music. Followed by the Himalaya song (Child of God).

7. Keeping the mudra, raise it above the head with the palms facing the crown of the head; stretch your arms and your spine. Breath long and deep and slow. Music is played.

TO END: Shake the arms. 2 minutes.

Yogi Bhajan • December 13, 1988

The Teachings of Yogi Bhajan ©2008