1. Stretch Pose:  Lying on the back with the arms by the sides, point the toes and raise the head and legs 6 inches off the ground.  Bring the arms up so that the fingers point toward the toes.  Focus the eyes at the tips of the toes.  Begin Breath of Fire.  Continue for 1-3 minutes.

2. Lying on the back, bring the knees to the chest with the arms wrapped around the knees.  Bring the nose between the knees or as close as possible.  Hold this position with Breath of Fire.  Continue for 1-3 minutes.

3. Sitting in Easy Pose or sitting between the heels in Celibate Pose, raise the arms up to a 60 degree angle with the fingertips touching the mounds just below the fingers.  The thumbs point up, and the rest of the fingers are parallel to the ground.  Close the eyes, focus at the brow point and do Breath of Fire.  Continue for 1-3 minutes.

4. Sitting with the legs spread wide on the ground, inhale with the arms overhead and bringing the hands down to alternate toes (or whatever you can reach) starting with the left side.  Continue for 1-3 minutes.

5. With the legs still spread wide on the ground, hold onto the toes (or whatever you can reach).  Inhale and bow straight down to the ground or as far as you can go.  Exhale and sit back up.  Continue for 1-3 minutes.

6. Spinal Flexes:  Sitting in Easy Pose, grab the shins with the hands.  Inhale and flex the spine forward, rocking forward on the buttocks.  Exhale and flex the spine backwards, rolling backwards on the buttocks.  Keep the head fairly level and the arms as straight and relaxed as you can.  Continue for 1-3 minutes.

7. Sit on the heels with the hands flat on the thighs.  Inhale and flex the spine forward.  Exhale and flex the spine back.  Focus at the brow point.  Continue for 1-3 minutes.

8. Sitting on the heels, grasp the shoulders with the fingers in the front and the thumbs in the back.  Inhale and twist to the right.  Keep the arms parallel to the ground.  Continue 1-3 minutes.

9. Sitting on the heels, place the hands on the shoulders as in the previous exercise.   Inhale and raise the elbows up so that the backs of the wrists touch behind the neck.  Exhale and return to the starting position.  Continue for 1-3 minutes.

10. Sitting on the heels, interlace the fingers in Venus Lock.  Inhale and raise the arms over the head.  Exhale and bring the hands down to the lap.  Keep the arms fairly straight.  Continue for 1-3 minutes.

11. Sitting in Easy Pose with the hands on the knees, inhale and shrug the left shoulder up.  Exhale and raise the right shoulder while lowering the left shoulder.  Continue for 1 minute.  Reverse the direction, inhaling and raising the right shoulder, then exhaling while raising the left shoulder and lowering the right shoulder.  Continue for 1 minute.

12. Sitting in Easy Pose with the hands on the knees, inhale and shrug both shoulders up.  Exhale and lower them.  Continue for 1 minute.

13. Sitting in Easy Pose with the hands on the knees, inhale and turn the head to the left.  Exhale and turn the head to the right.  Continue for 1 minute.  Reverse the direction, inhaling and turning the head to the right, exhaling and turning the head to the left.  Continue for 1 minute.

14. Frog Pose:  Squat down with the buttocks on or near the heels, with the heels touching each other off the ground. The fingertips are on the ground between the knees.  The head is up.  Inhale powerfully, straighten the legs and raise the buttocks, leaving the fingertips on the ground and allowing the head to come down, leaving the heels if possible off the ground.  Exhale powerfully and return to the position.  Continue for 26-54 repetitions.

15. Relax completely on the back in Corpse Pose for 5 minutes or more.

Laya Yoga Meditation:  Sitting cross-legged with the hands in Gyan Mudra, change “Ek Ong Kaar-a, Sat-a-Naam-a, Siri Waa-a, Hay Guroo.”  Apply Root Lock by pulling in on the navel and up on the anal sphincter muscle and sex organ as you chant the final “a” sounds.  Spin the chant mentally in three and a half circles starting at the base of the spine and going up to the top of the head.  Continue for 11-31 minutes.