In yogic tradition, it is believed and taught that this is a great kriya for keeping disease away and developing your aura. The time can be built up to 7 ½ minutes for each side in Exercise 1, and 15 minutes each for Exercises 2 and 3. That will create a tremendous sweat. It can get rid of almost any digestive problem, give strength to the arms, and extend the power of protection and projection in the personality.
1. Stand up and bend forward so the palms are on the ground and the body forms a triangle. Raise the right leg up with the knee straight. Exhale and bend the arms and bring the head toward the ground. Inhale and raise up to the original triangle pose. Continue this triangle push-up for 1 minute. Switch legs and continue for 1 minute.
2. Sit in easy pose. Extend the left hand forward as if grasping a pole so the palm faces to the right. Cross the right hand beneath the left, palm down. Drop the thumb so the palm faces the right. Grasp the left hand (put the right fingers over the left hand). Inhale and raise the arms to 60 °. Exhale and bring the arms down to shoulder level. Keep the elbows straight. Breathe deeply for 2 to 3 minutes. Then inhale and stretch the arms up. Relax.
3. Bring the arms in front of you with the hands at the level of the face, palms facing each other about 6 inches apart. As you inhale, swing the arms down and back. Exhale and bring them forward to the original position. Continue for 3 minutes with deep rhythmic breaths.
©The Teachings of Yogi Bhajan