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(The Sun Center -The Single Eye).

It is also known as the "Third Eye"

(The pituitary gland).


It is the point at the root of the nose between the eyebrows. Focus the eyes gently upwards


1. POSE - Stand

Time: 2 to 3 minutes

Standing up straight lock the thumbs into tightly closed fits. Arms hang at the sides. Carefully allow the head to fall back. This exercise opens circulation to the head.


Inhale and begin breath of fire (Breath of Fire-is continuous with two to three breaths per second - The focus of energy is the naval point where the pull of the muscles is felt. Inhale-the abdomen relaxes, the diaphragm extends down and the breath comes in almost automtically. Breath of fire cleanses the blood).


2. POSE -Triangle Pose

Time: 2 to 3 minutes 

Triangle Pose also known as Dog Pose is an excellent tonic for the nerves. With the feet as far apart as the hips, bend over and place the hands shoulder width apart about 3 ft. in front of the feet. Raise the buttocks in a triangle, arms and legs perfectly straight. Ideally your heels are on the ground your hands on the ground and a 60-degree angle is created between your upper body and your legs. Triangle Pose stimulates the pituitary and relaxes the spine and the mind. This pose aids in digestion and works to make the nervous sysem strong.

End this exercise with Mul Bhand (Root Lock. Contract the anal sphincter and draw the sex organ up). Come into easy pose briefly.

3. POSE -Bow Pose

Time: 1 to 3 minutes 

Bow Pose On your stomach, grab the ankles, and pull the hands and feet up, raising the thighs, head and feet up, as high as possible. The spine should be warmed up before practicing bow pose. Bow pose opens up the chest cavity. and produces flexibility throughout spine. It massages the abdominal organs, aids in digestion and opens the central channel to the spine. Be careful of pre-existing back problems.

4. POSE -Stretch Pose

Time: 1 to 3 minutes 

Lie on the back, raise the head and shoulders off the floor by six inches and lift the legs six inches. Focus on the toes. This exercise strengthens the naval point and tones abdominal muscles.

End this exercise by relaxing down into corpse pose. (Corpse Pose: Lie on the back limbs are relaxed feet and legs are turned slightly out . Arms are at the side palms up. Close the eyes. everything is relaxed)

5. POSE -Rock Pose - Spinal Flex

Time: 1 to 3 minutes 

Start in rock pose. It is done sitting on the heels with hands on the thighs, the spine is straight, chin tucked in.. If you cannot sit in the rock Pose easy poses can be substituted.


Flex the spine as far forward as you can. Flex the spine as far backwards as possible.

6. POSE -Baby Pose

Time: From 5 to 20 minutes 

Sit on the heels with the knees spead far apart. Bring the forehead to the ground. Rest the palms of the hand on the soles of the feet. This exercise stimulates Ajna Chakra (the third eye) and cleans the eyes 

7. POSE Bundle Roll

Time: From 3 to 5 minutes 

Lie on the back with the arms pressed against the side and legs like a bundle of logs. Keep the body straight. Roll over and over until you go from one side of the room to the other side of the room. Then Relax. This exercise enhances the magnetic field and massages the muscles.



Sit in Easy Pose, Half Lotus Pose or Lotus with the hands in Gyan Mudra(see mudra page for picture) As you inhale chant the word Sat extending the sound for as long as possible. On the exhale chant the word Nam briefly. Mentally sprial the sound up the spinal column to the top of the head. This meditation balances energy and connects you to the God Force (the goddess - universal consciousness - movement towards samadhi)

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Counter Restarted January 1, 2003

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Sat Nam Wahe Guru!

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