1. Cobra Pose.   Begin by lying on the stomach.  There are two ways to move into Cobra Pose.  The classic way is to engage the hands under the shoulders with palms flat on the ground.  The feet are together with the tops of the feet on the ground.  Arch up with the upper body first.  Pull the shoulders down and back.  Then pull the head and heart up.  If you are flexible, straighten the arms.  Alternatively start out in Platform Pose and drop down into Cobra, gradually moving into the posture, even keeping the pelvis off the ground.  If you are not very flexible keep the forearms on the ground like a sphinx or do not straighten the arms.  Either way, stretch up across the abdomen and chest and away from the lower back.  While in Cobra Pose, raise and lower the chin to chest 16 times.

2. Cobra Pose.  Bring heels up as close to head as possible and hold with Breath of Fire for 2-3 minutes.

3. Cobra Pose.  Bring your heels back down to the ground.  Lift alternate hands up to shoulder level, inhaling up and exhaling down for 2-3 minutes.

4. Cobra Pose.  Bring alternate arms up as straight as possible, inhaling up and exhaling down for 2-3 minutes.

5. Lying on Stomach.  Interlace hands behind the back and lift the upper body and the arms as high as possible and hold with Breath of Fire for 2-3 minutes.

6. Bow Pose.  Begin by lying on the stomach.  Grab the ankles.  Use the legs to raise the upper body.  Rock back and forth on the stomach for 2-3 minutes.  Ideally, try to get the toe joints together.  Also, try to engage the Root Lock (Mulbandh) first, then stretch up, so that the back doesn’t compress.  The knees are a little bit apart.  Use the legs to pull the arms and to lift the chest up.

7. Lying on the Back.  Clasp knees to chest and rock back and forth on the spine for 1-2 minutes.

8. Lying on the Back.  Raise legs up to 90 degrees and hold them there while doing Breath of Fire for 3 minutes.

9. Wheel Pose.  Begin by lying on the back.  Bend the knees and place the feet flat on the floor.  Have the palms flat on the floor with the fingers pointing towards the feet.  Inhale and do a pelvic tilt.  Exhale into a bent arm wheel pose.  Inhale and lift the navel all the way up.  Try to get a perpendicular line from the heart to the wrists.  Try to pull away from the lower back.  Do not compress the lower back.  Push heels down into the ground to bring more weight onto the hands.  Hold for 1-2 minutes. 

10. Sit with legs outstretched straight in front of you.  Stretch forward, hold onto the toes (or thigh, knee or shin—whatever you can reach), head to knees (or as close as you can get your head to your knees, leading with the heart) with Breath of Fire for 2-3 minutes.

11. Crow Pose.  (You may begin Crow Pose in a standing position.)  Squat on flat feet.  Knees and feet are wide apart with heels flat on the ground.  Apply neck lock.  The back should be perpendicular to the ground.  If you difficulty keeping your balance, try widening the feet and knees more.  If you can’t get the heels down, you may use something underneath your feet.  Arms extended straight out in front while in Crow Pose and raise and lower alternate arms up to 90 degrees for 2-3 minutes.

12. Easy Pose.  Meditate.

Comments:  Times were unspecified by Yogi Bhajan for this kriya.  Gururattan Kaur Khalsa added the times.  If you are a beginner, start with 30 seconds to 1 minute, then slowly increase your time to those suggested. 

In Exercise 9, Guruattan’s notes indicated ¼ Wheel Pose with the fingers pointing away from the body.  In Transitions to a Heart-Centered World she indicates they found the posture (1/4 Wheel Pose) too difficult and have substituted Wheel Pose.