The brain has two hemispheres, the left and the right. These two sides must coordinate their activities to supplement and complement each other. When this coordination is lacking, a person may be angry, frustrated, and self-destructive at worst; ineffective at best.
This is an active and dynamic set intended to coordinate the efforts and activities of the left and right brain.
Before you begin your practice, tune-in by chanting the mantra Ong Namo Guru Dev Namo
How to chant the mantra Ong Namo Guru Dev Namo
Sit in Easy Pose with your spine straight. Press your palms together in Prayer Pose at the center of the chest, sides of the thumbs pressed against the sternum. With your eyes closed, focus your concentration at the Third Eye Point located between the eyebrows at the root of the nose, about a half inch under the skin. Inhale deeply and as you exhale chant Ong Namo Guru Dev Namo, on one breath. The sound Dev is chanted a minor third higher than the other sounds. If you cannot chant it all on one breath, take a short breath after Ong Namo. Repeat the mantra three times. The meaning of Ong Namo Guru Dev Namo is: I call on the creative infinite consciousness of the universe. I call on the divine wisdom within me.
Cat Cow
Posture: Come on to your hands and knees in Cow Pose.
Movement: Raise your right hand at the same time as you raise your left foot, keeping your left knee on the floor. (The left foot and shin move, but the knee stays on the floor.) Lower your right hand and left foot. Raise your left hand and right foot, keeping your knee on the floor. Continue alternately raising and lowering the opposite hands and feet.
Sing: Establish a rhythm for this movement and stay with that rhythm as you begin to sing a song you recall from memory. It doesn’t matter how fast you go, just keep the rhythm constant.
When this class was originally taught, the “National Anthem” was sung. Other suggestions are the first pauri of Jaap Sahib (Namastang Akaalay) or the shabd, Dayha Shiva.
Whatever you sing must be recited from memory while maintaining the rhythm of the movement.
Starting to practice this exercise at three years of age is ideal.
Time
Continue for 6 minutes.
Knee Presses
Posture: Lie on your back. Keep your right leg straight while you bend your left leg, bringing your left knee to your chest.
Movement: Press your left leg to your chest with your hands for a second. Straighten your left leg and bring your right knee to your chest. By the time your hands press one knee, the other leg should be stretched out. Keep the extended leg out straight a few inches off the floor. Continue alternately pulling each knee to your chest.
Time
Continue for 4 minutes.
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