Daily Practice

Complete Workout for the Elementary Bein G

One set that works every major system of the body, top to bottom, in a single continuous round. This kriya wakes the glandular system, the guardians of your health, and through it touches both the physical body and the subtle bodies. It builds stamina, balances the minerals that hold the body in order, and moves the inner organs. Do this set every day and you carry the whole workout in one practice.

Pose 1

1.

Treat this whole series as one exercise. Move rhythmically and without stopping, flowing from one position straight into the next. Chant the mantra Har once per count as marked below. A. Extend the arms straight overhead, hugging the ears, and clap the hands 8 times so the full surface of the palms strikes firmly. B. Bend forward at once and strike the ground with the palms 8 times, hard enough to make a noise. C. Straighten up and extend the arms to the sides, parallel to the ground, palms facing down. Pump the arms 30 degrees up and 30 degrees down, as if you were trying to fly, and repeat that two-part motion 8 times. D. Stand with the feet shoulder-width apart, arms extended to the sides

Pose 2

ne day

Relax. After running this set over a long stretch of time, rest is essential. If you practice it on consecutive days, alternate the relaxation between two positions. One day, rest on the back in Vayu Praan Mudra with the knees pulled into the chest and the arms wrapped around the bent legs. The next day, rest in Baby Pose, sitting on the heels with the forehead on the ground and the arms by the sides. Stay in the posture while listening to Dhan Dhan Ram Das Guru or some other uplifting music. Rest deeply.