Originally taught on June 8, 1998
Posture and Mudra:
Sit in Easy Pose with a straight spine. Bend your arms at the elbows so that your fingertips point upward. Place the hands, forearms, and elbows so that they all make one vertical line from elbow to fingertips. Keep them in line with your chest. Rest your upper arms against your side ribs. Place your hands in Gyan Mudra with the palms facing forward.
Sit very straight with fingers straight and with a precise touch. The forearms must be perpendicular to the floor and in line with the body.
Eyes are nine-tenths closed and one-tenth open.
The breath is called Trinity Breath. Slightly pucker your lips and inhale powerfully in two-strokes through the mouth (1 second per stroke = 2 second inhalation). Exhale powerfully in one stroke through the nose (1 second).
Continue for 15 minutes
"It's a difficult exercise, but use your diaphragm and breathe those two strokes really powerfully to open up the clogged center. Use your breath to help your pituitary. The pituitary, which is stimulated by focusing at the end of the nose, has to adjust. Give it a chance. It's not the time, it is just doing it. It is not the practice, it is perfecting it. This can give you a strength which you never had before.“
Inhale deeply, put your hands together at the center of the chest in Prayer Mudra with the forearms parallel to the ground, hold your breath for 15-20 seconds as you press your hands together with all your strength. Press so powerfully that your hands shake. Exhale. Inhale, hold the breath for 15-20 seconds and repeat this pressure on the hands. Exhale.
Then inhale and stretch your arms up over your head and stretch your spine strongly upward. Hold the breath 15-20 seconds Exhale and relax.
©The Teachings of Yogi Bhajan