Sufi Grind (Standing Upper Body Rotations).  Stand with legs at shoulder width, hands on hips, bend forward and ease the trunk around so that the head describes a horizontal circle.  Lead with the heart.  Bend far to each side, then way back.  Breathe one long, deep breath for each cycle.  This opens the lower back and the waist area.  It is good for the liver and elimination.  1 ½ minutes in each direction.

Bend from side to side, inhaling left, exhaling right, bringing the head to alternate knees (or as close to the knees as you can).  1 ½ minutes.

Bend forward and back, inhaling forward, exhaling back.  1 ½ minutes.   Numbers 2 and 3 will help break up heavy crystallizations in the lower spine, so breathe powerfully!

Sit down on the floor, legs extended in front, hands beside buttocks on floor.  Raise the body up, supported on heels and fingertips.  Breath of Fire for 1 minute.  Lower buttocks to the ground to end.

Body Drops.  In the same seated position on the floor, legs extended in front, lift the entire body at once, including the extended legs, forcefully dropping them down again.  Inhale up, exhale down.  26 Body Drops.

 Sit opposite a partner (man and woman sit opposite).  Stretch legs out, join the soles of the feet together.  Lock wrists together, look into each others’ eyes, pull with a steady pressure.  Keep spines straight.  Long, deep breathing.  2 minutes.  To end, inhale and hold for ten seconds.

Woman (or, Partner #1) lies on her stomach, man (or, Partner #2) drums at the base of her spine, gently, with his fists for one minute, then with palm over palm move with a firm pressure over the lower spine, only on the bone, never into soft parts.  Then drum again, slowly taper off and change places.

Sit in Easy Pose with a straight spine or in a chair, with your feet flat on the floor.  Hands are in Gyan Mudra.  Inhale deep into the abdomen, hold, pull the rectum closed tight, draw the mental sound “Sat” down the left side of the spine, hold it at the base on the left side, forcefully exhale, release rectum, project the mental sound “Nam” up right side of the spine. It is said that this mudra can eliminate karmic blocks.  A heat will be generated.  5 minutes.

Meditate in silence with the hands in Gyan Mudra.  Chant long “Sat Nam” to end.