1) Arm Circles Sit in Easy Pose wlth the legs crossed. Extend the arms to the front and slighly to the sides, to form a V wIth the body. The arms are straight out from the shoulders, hands extended with palms facing down. Rotate the arms backwards in large circles. Keep the arms positioned so that the circles are in front and slightly out to the sides. Begin Breath of Fire and gradually increase the power of the breath as you rotate the arms faster, wider and wider. Continue for 1 to 4 minutes. Then inhale, hold the posture, exhale and relax the arms down.

This is an energetic exercise. The faster the breath is, the more powerfully it stimulates the heart center and opens the lungs.

2) Rocking Bow Lie on the stomach and assume Bow Pose: Reach back an take hold of the ankles stretching up by creating a tension between the arms and legs. Rock back and forth from the shoulders to the knees, coordinating the motion with a powerful Breath of Fire, so powerful that it feels as though fire were coming from the nostrils. Continue for 1 minute. Then relax briefly.

Bow Pose massages the internal organs, especially the digestive organs, and gives a full backward bend to the entire spine. Coupled with Breath of Fire and rocking it invigorates the entire person, and stimulates the movement of energy to the heart.

3) Rock on Spine Lie on the back with the thighs clasped to the chest, forehead to the knees.
Rock along the entire length of the spine in conjunction with Breath of Fire for 1 minute.

This exercise allows the spine to curve and stretch in the opposite way from the previous exercise.

4) Crow Squats Stand with feet 1 to 2 feet apart. The feet face forward, turned slightly outward. Interlace the fingers in Venus Lock on top of the head. Exhale and crouch down so that the buttocks are as close to the floor as possible. Ideally the feet remain flat on floor. Keep the spine as straight as possible. Then inhaIe and return to the standing position. Continue for 26 squats.

Crow Squats allow the pelvis to relax and open.

5) Arm Circles Repeat the first exercise for 1 to 2 minutes.

6) Essence of Self Meditation Sitting in Easy Pose, cross the hands at the center of the chest over the heart center. Close the eyes. Remain focused and meditate for 5 to 31 minutes. If available, meditate with or sing some divine, uplifting music. (See “Resources’ for companion CD.)

Drop any self-limitations. Surrender the self to the Self. In this expanded awareness you will experience your essence.