Master your soul, conquer disease, balance the chakras, kidneys, adrenals, pituitary, golden meridian (sugar point). 1. Sit with the back straight and arms up in front at 60°. Stretch shoulders up, pulling up from ribs. Thumbs touch sun fingers at the tips. Close eyes and concentrate at the third eye point. Look at the screen of the third eye. Listen and sing Bountiful, Blissful and Beautiful. 13 min. Inhale, stretch up, stretch shoulders, spine, angle forward from lower spine, squeeze body, hold, exhale 3x. Bountiful, Blissful and Beautiful 432
I am bountiful, blissful and beautiful Bountiful, blissful and beautiful I am Ek Ong Kar Sat Gur Prasaad anand bhaiaa mayree maa-ay Satigur may paia Satigur ta paia sahayjay seti Man vajia vadhaia Rag rataan parvaar paria Shabad gaavan aia Shabado ta gavoh Hari kera Man jini vasai Kahai Nanak anand hoa Satigur mai paia
Rest 2 min., moving shoulders and arms in all directions.
Repeat 1, above, 6 min. 2. Put the hands in front of the face, vertically. look at the hands, and begin moving the hands facing forward and backward, rapidly, from the elbow. Watch the hands as they move. 2 1/2 min. Inhale, hold, stretch, exhale, relax. 3. Repeat 1. above, 3 min., then again 4 min. Inhale deeply, lock the back molars, stretch like steel. Exhale. Inhale, hold it tight, pull out, stretch, exhale. Inhale, exhale, inhale, exhale deep, hold out. Pull the navel in and push yourself up. Stretch (10 sec). Let go. LA589-890412-GoldenGrain (See the complete class transcript, courtesy of Sandro)
LA889-9601010-Uttar-Kriya Increase Prana
Sweep arms in wide circle from top to down, with bounce at the bottom. Feel the heaviness of the hands. Do it in rhythm of Tantric Har. 11 min. Right arm on top of left, elbows out, in front of chin. 3 min. Inhale, twist left, hold, exhale completely to the right/ 3x. Tantric Har