146

BeyondFatigue
1. Come into Camel Pose.Breathepowerfullythrough the nose with one
complete breath every 2 to 3 seconds.Inhaledeeply to fill the lungs, anc
as you exhale press the navel forcefully toward the spine. Continuefo:
4 minutes.
This exerciseis effectiuein the treatmentof water and food diseases.It hel;.:
reduceobesitgand, wtth regularpracttce,"giuesonethepowerto liuefortg dag:
withoutfood."
Variation:You can also do this to music, using Jaap Sahibrecording by
Ragi Sat Nam Singh. Chant with the music and breathe powerfully anc
rhythmically.Pressthe navel in on the accentedsyllablesof Namastang
and /Yamo.Continue through Verse 28. (The next verse begins with
ChaachreeChandTav Prasad.)
2. Come into Crow Pose. Keep the spine straight and the feet flat on
the ground.Extendthe arms straightout in front, parallelto the grounc
with the hands in fists.Maintaininga tensionin the arms, move the arms
alternately 30 degreesabove and 30 degreesbelow parallel, with one
arm risingas the otherdescends,Continuefor 2 minutes.
(Musicalvariation:Chantalongwith Jaap Sahib.)
3. Lie on the back and interlock the hands behind the neck at the
hairline. Raise the legs, hips, buttocks and torso off the floor in an
arching, jumping motion. Let the body drop down and hit hard on the
floor. Continuefor 4 minutes.
Thisis a goodexercise
for the lowerbackand is "thebestthing a uoman candc
for herself."
4. Sit in Easy Pose. Extend the arms out to the sides, palms facing
down. The right arm is 30 degreesabove parallel, left arm 30 degrees
below parallel.Keep the arms straight,moving them togetherin one line.
The right arm lowersto the floor, slappingthe ground 4 times as the left
arm rises and make the same slapping motion in the air. Move to the
rhythm of the mantra Har Har Har Haree. 3 minutes. Chant this mantra
powerfullyin a monotonefrom the Navel Centerbehind the belly button.
5. Remain in Easy Pose and move the arms as in Exercise4 with the
mantra Har Har Whaa-hag Guroo. On the fifth beat, Guroo, do a quick
double-strikewith the hands. Continuefor 3 minutes.
6. RepeatExercise5 chanting the mantra twice per side for 3 minutes.