1. Ardha-Matsyendrasana (Spinal Twist): Seated in Easy Pose, cross the right leg over the left knee. Left arm reaches around the outside of the right leg, and grabs the right foot or ankle, twisting the spine and neck to look over the right shoulder.
Sit evenly on both buttocks, not on the heel, and keep the spine perfectly straight. hold the pose with Breath of Fire for 6 minutes. Inhale, hold, pull Mulbhand and relax. Reverse arms and legs and repeat. Then relax with long, deep breathing for 2-3 minutes. (The longer you remain in the pose, the easier it is to maintain.)

2. In Easy Pose, extend arms straight out to the sides, hands in Gyan Mudra. With Breath of Fired raise and lower alternate Arms slowly (8- 12 breaths par stroke) for 6 minutes.

3. Yoga Mudra: Sit in Lotus Pose
or Siddhasana, and lower the head to the ground clasping the hands in Venus Lock on the back. Chant

Ek Ong Kar

Sat Nam

Siri Wha Guru

for 5-11 minutes, pulling the locks and spinning energy up the spine.

Comments: This is an excellent preparation for meditation, because it increases spinal circulation and raises Kundalini energy. Spinal twist is practiced for obtaining Siddhis (super-natural powers), and it is a good way to release the spine.
The 2nd exercise opens the heart chakra, and the third brings Kundalini energy up the spine. Gururattan Kaur.

Yogi Bhajan August 18" 1969 (from "Sexuality and Spirituality")