This document provides a recommended morning wake up series consisting of 4 poses:
1. Stretch Pose - Lying on back with feet, head and hands raised, holding for 1-3 minutes to set the navel.
2. Nose to Knees - Bending knees and clasping legs with arms, bringing nose between knees for 2 minutes to eliminate gas and open the lower back.
3. Spinal Rock - Rocking back and forth on the spine from neck to tailbone for 1 minute to distribute energy and relax the spine.
4. Ego-Eradicator - Sitting in Easy Pose, raising arms out to the sides then overhead to sweep away darkness
This document provides a recommended morning wake up series consisting of 4 poses:
1. Stretch Pose - Lying on back with feet, head and hands raised, holding for 1-3 minutes to set the navel.
2. Nose to Knees - Bending knees and clasping legs with arms, bringing nose between knees for 2 minutes to eliminate gas and open the lower back.
3. Spinal Rock - Rocking back and forth on the spine from neck to tailbone for 1 minute to distribute energy and relax the spine.
4. Ego-Eradicator - Sitting in Easy Pose, raising arms out to the sides then overhead to sweep away darkness
This document provides a recommended morning wake up series consisting of 4 poses:
1. Stretch Pose - Lying on back with feet, head and hands raised, holding for 1-3 minutes to set the navel.
2. Nose to Knees - Bending knees and clasping legs with arms, bringing nose between knees for 2 minutes to eliminate gas and open the lower back.
3. Spinal Rock - Rocking back and forth on the spine from neck to tailbone for 1 minute to distribute energy and relax the spine.
4. Ego-Eradicator - Sitting in Easy Pose, raising arms out to the sides then overhead to sweep away darkness
This document provides a recommended morning wake up series consisting of 4 poses:
1. Stretch Pose - Lying on back with feet, head and hands raised, holding for 1-3 minutes to set the navel.
2. Nose to Knees - Bending knees and clasping legs with arms, bringing nose between knees for 2 minutes to eliminate gas and open the lower back.
3. Spinal Rock - Rocking back and forth on the spine from neck to tailbone for 1 minute to distribute energy and relax the spine.
4. Ego-Eradicator - Sitting in Easy Pose, raising arms out to the sides then overhead to sweep away darkness
Download as DOC, PDF, TXT or read online from Scribd
Download as doc, pdf, or txt
You are on page 1/ 2
1
Basic Wake up Series
Yogi Bhajan recommends the following series every morning upon (or even before) arising. This can be done while still in bed. The first moments of your day can determine the quality of your whole day. This is a potent tool for relating to the inside of you and beginning your day on the "right foot".
1. Stretch Pose: Lying on back, arms and legs kept straight. raise feet head and hands 6" off the ground and hold with Breath of Fire from 1 - 3 minutes or as long as possible. Eyes should look at big toes, and hands point towards feet (tuck your chin so as to extend the cervical vertebra but don't stretch your head forward). If the small of the back lifts off the floor, place a prop (a rolled up towel works well) under the bottom of your butt. You may also use your hands. This will keep proper tilt of the pelvis. If held less than a minute, rest and repeat pose, increasing time daily. Sets the navel. Definitely lay out for a couple of minutes to integrate the experience.
2. Nose to Knees: Bend the knees and clasp legs with arms, raising head so that nose comes between knees and hold with Breath of Fire for 2 minutes. Eliminates intestinal gas, opens the lower lumbar region, stimulates the thyroid and combines Prana with Apana.
3. Spinal Rock: In same position, rock back and forth on the spine from neck to tailbone for 1 minute. Distributes pranic energy and relaxes the spine.
4. Ego-Eradicator: Sit in Easy Pose and raise arms to 60 degrees out to the sides, fingertips on pads of fingers, thumbs extended straight up and hold with Breath of Fire for 2
2 minutes. Then deeply inhale and VERY SLOWLY raise arms until thumbtips touch overhead, flatten hands and slowly arc them down, sweeping the aura with the palm, collecting any darkness, negativity or sickness, and press and release it into the earth, to clean and ener-gize the aura. Feel light around you and meditate on that light.
