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1.
Lie on back, breathe long and
deep, opening upper chest cavity, exhaling completely …relax.
2.
Curl up body into a ball, arms
clasping knees to chest, head up, do vigorous breath of fire, 2 minutes, lie
flat, relax.
3.
Sit up, stretch legs straight
out in front, grasp toes in toe lock, pull spine straight, pull chin in
tight, pull back firmly on toes, lift heels off the floor, breath of fire, 3
minutes. Inhale, hold, exhale, let heels down, pull head down, stretch
forward, begin breath of fire again, 3 minutes
4.
Lie on back, relax, take 8
long deep breaths. Raise legs and hips off floor (Plow Pose), bring legs
back behind head, heels together, knees straight, hold ten seconds, then
slowly, gradually come down, rolling down on each vertebrae in turn, lower
legs straight and together, relax on back.
5.
Begin breath of fire, charging
yourself in corpse pose, inhale, lift up, come back into same position (Plow
Pose), hold ten seconds, exhale…maintain position with long deep breathing
consciously relaxing deep in neck and upper chest, legs must be straight…1
minute.
6.
Begin breath of fire,
massaging and relaxing from within, keep up for 2 minutes, inhale, exhale,
slowly come out as before. Relax very deep, 5 minutes. (Plow Pose causes a
balanced secretion of the thyroid and parathyroid to regulate the
metabolism.)
7.
Flip over onto stomach (Cobra
Pose). Chin on the ground with the palms face down in line with your chest
and next to your shoulders. Inhale, raise the head up, push the chest up
and smoothly raise yourself up. Keep your feet together, the tops of the
feet on the ground. The arms are shoulder-width apart, elbows straight,
fingers pointing forward, shoulders rolled back and down. Come slowly down,
push up again, hold briefly, repeat. (The whole pelvic area is off the
floor for beginning students, on the ground for flexible, advanced
students. Students can also rest on the forearms and bend the elbows if it
is more comfortable. Cobra Pose opens the diaphragm and chest. It
energizes the navel and heart centers and is a great stretch for the total
spine.)
8.
Sit in easy pose and let head
and neck go loose. Let head describe a circle, falling all the way forward,
all the way to one side, all the way back, all the way to the other side.
Breathe long and deep for each cycle, inhale on the way back, exhale
forward. (Crystallizations in the vital neck nerves are broken up.)
9.
Finish by chanting “Sat Nam”
as a group.
Comments:
All the tension and potential of the intellect centers in the throat center
(5th Chakra). When the throat center opens, one can speak the
Truth, seeing the Infinite in the finite and thus gain the key to practice
of the Name of God, the ultimate technique for vitalizing the higher
centers. |
