PRANA KRIYAS AND YOGIC KRIYAS: -Bhastrika: Counts of 30, 35, 45 Inhale when you take your hands

up while stretching fingers and exhale with force as you bring your hands in a fist by your shoulders Works on inner organs. Rotate eyes, neck, shoulders (one at a time), then alternate shoulders. -Kapalbhati: Counts of 30, 35, 45 Continuous short exhalations through nose with force while pulling in abdomen. Strengthens the ears, nose and throat. It clears all phlegm & and accumulation on physical level. Mind becomes clear. Stretch arms forward & bring hands to shoulders. Stretch arms on the side & bring hands to shoulders. Stretch arms forward & flap hands from wrist. Bend arms to chest level & flap hands from wrist. -Agnisaar: Counts of 30, 35, 45 First method- Full inhalation with extending abdomen out and full exhalation with pulling abdomen in, in a continuous flow. Second method: Exhale completely, hold breath and pump your abdomen in and out. Activates the Jatharagni, good for digestion, massages all organs, stimulates endocrine system, and balances hormone secretion. [Navel is an important part of the physical body and etheric body. All karmic factors are situated around the navel] Stretch arms forward & rotate hands clockwise & anti clockwise from wrist. Bend arms at chest level & rotate hands clockwise & anti clockwise from wrist. Do same as above with hands in fists.

-Kurma Kriya: 21 fast speed x 3, 21 medium speed x 3, 11 very very slow speed x 3 while touching tip of tongue to your palette above front teeth. Place right palm at the back of left hand with tip of thumbs touching. Then place hand position over navel. While inhaling through nose tilt head back and while exhaling through mouth bring chin to chest. Right hand = Male energy = Shiva Left hand = Female energy = Shakti -Surya bhedi Kriya: 8 times Inhale from right nostril, hold breath then bring chin to chest while holding breath till you cannot, then while straightening head exhale with left nostril. -Nadi shodhan Kriya: Inhale for count of 4 with left nostril, hold breath for 16 counts then exhale for count of 8 from right nostril. Then inhale right nostril 4 counts, hold breath 16 counts, exhale left nostril 8 counts. -Om: Recite the mantra Om While reciting Om x 3, feel the sound of the mantra Om from navel going outwards While reciting Om x3, feel the sound of the mantra Om from navel going inward (vibrating inside the entire body, filling the whole body with Om) Sing O 8sec (2/3) Sing M- 4sec (1/3) -Om: Humm Om with closed mouth x 3 Feel the sound going inward from navel filling the whole body

PRANA KRIYAS WITH AFFIRMATIONS: I am a being of light and I have come on this planet to have humanly experiences KURMA KRIYA Aham Brahmasmi I am the creator of my own destiny KURMA KRIYA I create perfect body I create perfect mind I create success in my life I create peace and tranquility in my life I raise my consciousness I raise my consciousness to the god consciousness I am in Shiva consciousness KURMA KRIYA Aham Brahmasmi I am not this body, this body is mine I am not this mind, this mind is mine I am the pure consciousness I am the god consciousness I am that I am KURMA KRIYA I am the being of light, I am having human experiences

SURYA BHEDI

Visualize the consciousness of the sun entering through your right nostril & is merging with every cell, every chromosome & DNA. NADI SHODHAN Visualize & feel you are inhaling the consciousness of the moon through the left nostril & exhaling through your right nostril all your anger & frustrations When you inhale through the right nostril feel you are inhaling the consciousness of the sun & when exhaling through the left nostril feel & visualize you are exhaling all the sadness, fear & all the negative emotions. Chant Om [open mouth] Chant Om [closed mouth] Intend & feel with every second the vibration is increasing 10 times more than before Feel the cellular, atomic & DNA vibrations is now increasing. Body organs are now normalizing to absolute perfect health. All signals are reaching perfectly to the body. All blockages are now removed.