1. Left nostril breathing for 2-3 minutes. Then right nostril breathing for 2-3 minutes.

2. In Easy Pose, extend arms up to 60 degrees with Breath of Fire for 2-3 minutes.

3. a) 27 Frogs, inhaling up, and exhaling down.

b) 27 Frogs, exhaling up, inhaling down.

c) Inhale, stand up and stretch arms overhead, arching the back, then exhale and bend forward to touch the floor 27 times.

4. a) On back, raise legs 6'' with Breath of Fire for 2 minutes.

b) raise legs 12'' with Breath of Fire for 2 minutes.

c) raise legs to 45 degrees with Breath of Fire for 2 minutes.

d) raise legs to 60 degrees with Breath of Fire for 2 minutes.

e) Lift torso in Shoulder Stand and hold for 2 minutes.

5. a ) half Bow Pose with chin on ground and left hand holding right ankle with Breath of Fire for 2 minutes.

b) As above, reversed, with right hand holding left ankle, for 2 minutes.

c ) Bow Pose with in both hands holding corresponding ankles for 2 minutes.

6. a) Life Nerve Stretch, both legs stretched out in front, inhale up and exhale down for 2 minutes.

b) Life Nerve Stretch, with Breath of Fire for 2 minutes.

To end, inhale, exhale and pull MulBhand and hold.

7. a) Celibate Pose, lying on back, hips on the floor between ankles, with Breath of Fire for 2 minutes.

b) Upright Celibate Pose. Kneeling, sit between shins and feet with Long Deep Breathing for 8 minutes.

c) Camel Pose with Breath of Fire for 2 minutes.

8. Sat Kriya in Siddhasana (Perfect or Accomplished Pose). Sit with left heel in perineum, and place right heel to top, tucking toes in between thigh and calf crease. Raise both arms overhead, palms together (or in Venus Lock with index Fingers extending up) and chant "Sat" pulling on the navel, then chant "Nam" relaxing contraction. (See Sat Kriya). Continue for 5 minutes.

9. On the Back, raise legs to 6'' and hold for 2 minutes. Then relax on the back.

Comments: ( times were added by G.K.)

(as taught by Yogi Bhajan 1969-1070, from Sexuality and Spirituality)