1. This entire series of movements is considered one exercise. You move rhythmically and continuously, without stopping, from one position to the next. Chant the mantra Har once per count as indicated blow.
A. Extend the arms straight over the head hugging the ears. Clap the hands 8 times so that the entire surface of the palms are firmly struck.
B. Immediately bend forward and strike the ground with the palms 8 times. Strike hard enough to make a noise.
C. Straighten the body and extend the arms to the sides parallel to the
ground, palms facing down as (1A) down. Pump the arms 30 degrees up and
30 degrees down as though you were trying to fly. Repeat the 2-part motion
8 times.
D. Stand with the feet shoulder-width apart and extend the arms to the
sides parallel to the floor, palms facing down. Then jump up and land
with the arms and legs crossed. Again jump up and land in the original
position, arms extended and feet spread apart. Keep the arms straight
and parallel to the ground and alternate the top arm and front leg. Chant
Har with each jump. ' Continue for 4
complete cycles or 8 counts.
E. Tum diagonally and come into Archer Pose. Using the
strength of the thighs, bend the front knee deeply ever the toes 8
times.
F. Turn to the opposite diagonal into Archer Pose
with the opposite leg forward and again bend the front knee deeply 8
times.
G. Repeat tho crisscross jumps.
H. Remain with the feet apart and extend the arms above the head, hugging the ears and stretch backward 8 times.
I. Repeat the crisscross jumps.
J. Stand with the feet shoulder-width apart, arms extended
above the head. Bendmg from the waist stretch 4 times
to the right and 4 times to the left.
K. Repeat the crisscross jumps.
This is called the Elementary
Woman Exercise. Its greatest benefit lies in its stimulation
of the entire glandular system which helps keep the body healthy. The
glands are considered ''the guardians of health" and according to
yogic scriptures, they affect both the physical and subtle bodies. Additionally,
practicing this series will build stamina and benefit the body in the
following ways: crisscross jumps balance the metabolism; Archer Pose applies
pressure on the thigh bone to help create a balance in the essential elements
of calcium, magnesium, potassium and sodium; backward stretching works
on the lymphatic system; clapping massages the brain; pumping the arms
stimulates meridian points on the forearm for the colon, stomach, spleen
and liver and stretching to the sides moves the colon.
It is very important to touch the tip of the tongue to the upper palate
as you chant Har.
Five or six repetitions of this series will balance the entire body. ''62
minutes a day will fill the daily requirement for exercise."
With so many positive affects this series stands out as one to practice regularly. And it's fun!
Relax in these postures while listening to Dhan Dhan Ram Das Guru or some other uplifting music. Rest deeply.
Comments: Is there one set of excises that will work you thoroughly in all the major systems of the body? Yes! This kriya balances you totally. If you don't want to learn hundreds of sets, just do this set every day for 62 minutes. It will stimulate the glandular system, invigorate the inner organs, strengthen the immune system, balance the minerals in the body and increase your stamina.
From Inner Workout, Taught by Yogi Bhajan in the summer
of 1985 at the Khalsa Women's Training Camp