This is a totally complete physical movement. Your body will freak out. Let the hands and navel dance, see how young you will become. Never practice this meditation for more than 11 minutes. After 5 to 7 minutes it will change the spinal serum and grey matter of the brain.
Posture: Sit in Easy Pose with a straight spine, and a light Neck Lock. Bring the arms in front of the body. Bend the elbows to form 2 right angles held up at chest level. Rest the right hand and forearm on top of the left.
Mantra: Chant Sa Ta Na Ma in a strong whisper.
Movement: Begin moving the arms up and down as a unit, quick pulses, approximately 3 inches of movement. With each sound of the mantra move the arms down and pull the navel in simultaneously. The repetition of the mantra and the movement of the arms and the navel should all be in sync. Move in a quick and coordinated dance of the arms and navel with power. Move fast and use force.
Time: Continue for 5 – 7 minutes. Do not practice for more than 11 minutes.
To End: Inhale deeply, exhale and relax.
“You have to go, you have to grow, and you have to glow. And your glow is what affects the Universe, not you. Wax and a thread don't make any difference. It is the lit head and the glow of the candle, which makes the light. And that's what it is all about.”
-Yogi Bhajan 12/17/96
© The Teachings of Yogi Bhajan