Sit in easy pose.
1.
Thumbs touch Mercury (pinky) fingers, hands on knees. Tongue is out as far as it will go. Pant like a dog through the mouth. Use the diaphragm.
3-5 min.
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2.
Same mudra, hands facing forwards in front, elbows down at sides. Pant as before with the tongue out.
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3 min.
3.
Alternately touch the ground at your sides with the Jupiter (index) fingers and then touch them together at at the chin. This opens the flow of relationship with the earth.
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3 min.
- Touch your Jupiter fingers to the floor on either side of you when the ragi chants “Sat .”
- Touch your Jupiter fingers together in front of your chin when the ragi chants “Nam.”
- Touch your Jupiter fingers to the floor on “Sat .”
- Touch your Jupiter fingers in front of your chin on “Nam.
- Touch your Jupiter fingers to the floor on “Wah-hay.”
- Touch your Jupiter fingers in front of your chin on “Guroo.”
- Touch your Jupiter fingers to the floor on “Wah-hay .”
- Touch your Jupiter fingers in front of your chin on “Guroo.”
Do this in in rhythm with the following mantra:
Sat Nam Sat Nam, Waheguru Waheguru
4.
Alternately touch the ground with the Jupiter fingers, and then touch them together above the head over the crown chakra in rhythm with the mantra.
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22 min.
- Touch your Jupiter fingers to the floor on either side of you when the ragi chants “Sat .”
- Touch your Jupiter fingers together in above your head when the ragi chants “Nam.”
- Touch your Jupiter fingers to the floor on “Sat .”
- Touch your Jupiter fingers above your head on “Nam.
- Touch your Jupiter fingers to the floor on “Wah-hay.”
- Touch your Jupiter fingers above your head on “Guroo.”
- Touch your Jupiter fingers to the floor on “Wah-hay .”
- Touch your Jupiter fingers above your head on “Guroo.”