This set works to stimulate the navel point area so that we can experience “Sukh Nidra,” which is comfortable happy sleep. Ideally, if you do these exercises before bed and then go to sleep for the night, it will take away weird dreams and give you wonderful subconscious clearance.
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.
Head Raises
Posture: Lie on your back with your legs stretched out straight and your body relaxed. Raise the left arm up to 90 degrees and the right leg up to 90 degrees.
Movement: Hold the position while you raise and lower your head as fast as you can.
Time
Continue for 1 minute 30 seconds.
Scissor Legs
Posture: Still on your back, place both hands under your lower back for support. Lift both legs up to 90 degrees.
Movement: Rapidly move the legs in and out, criss-crossing them.
Time
Continue for 3 minutes.
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