Apana: the eliminating force, the vital air below the navel.
Bana: a person’s appearance that elevates consciousness.
Bani: words that uplift consciousness
Breath of Fire: quickly, with short breaths, inhale and exhale evenly letting the breath come from the solar plexus.
Chakras: literally meaning wheels, these energy centers are located in nerve centers in the body.
Chair Pose: looks like a chair-feet flat, bend at the knees, put the hands behind the calves and grasp the front of the ankles. The back is straight.
Cobra Pose: lie on the stomach with the palms flat on the floor under the shoulders. The heels are together with the soles of the feet facing up. Inhale into the cobra pose, arching the spine, until the arms are straight with the elbows locked.
Corpse Pose: lie flat on the back, arms at the sides, palms facing up.
Cat and Cow Pose: come onto your hands and knees with your knees about shoulder width apart and your palms flat on the floor. In cat pose, arch your back up and drop your head down, flexing the spine like a startled cat. In cow pose, bring your head up and curve your spine towards the floor, like the spine of a docile cow. Switch back and forth from cat to cow, inhaling while in cow pose and exhaling on cat.
Cat Stretch: lie on your back on a carpet or padded mat. Keeping both shoulders and the left leg on the ground, bring the right arm over the head and the right knee over the left leg trying to relax to the ground on the far side of the body. Stretch like cat. switch sides and repeat.
Easy Pose: sit with the leg crossed, spine straight. If necessary, you can also sit in a chair with both feet flat on the floor.
Frog Pose: squat with your heels together and the toes and fingertips on the ground. Inhale and raise the buttocks into the air while keeping your fingertips on the ground. Exhale back into the squat position, with powerful breathing.
Gyan Mudra: the tip of the first finger is touching the tip of the thumb on each hand, while the other fingers are pointing straight.
Heart Center: area around the heart that corresponds to the heart chakra.
Kriya: a combination of posture, mantra and rhythm practiced to raise consciousness.
Long Deep Breathing: slow, deep breath. Inhale slowly, imagining that first you are filling your navel, then solar plexus then chest all the way to your collar bone. After a complete inhale, exhale in the opposite order, first from your chest, then your solar plexus then your navel. Pull in the navel at the very end to completely push all of the air out of your lungs.
Mul Bhand (Root Lock): simultaneously pull the muscles of the anus, sex organ and the navel point.
Navel Point: the area which corresponds with the 3rd chakra. Just around where your belly button is.
Neck Lock: straighten the neck and pull the chin in.
Prana: the life force or “vital air”
Pull the Locks: apply the root lock, the navel lock and the neck lock all at once.
Rock Pose: sit on the heels, so that the top of the feet are on the ground.
Sat Kriya: sit on the heels and stretch the arms over the head so that the elbows hug the ears. Interlock all fingers except the first (index) fingers which point straight up. Begin to chant ” Sat Nam” emphatically in a constant rhythm of about 8 times per 10 seconds. Chant the Saat from the navel point and solar plexus, and pull in the stomach area. On Nam, relax the stomach.
Sat Nam: truth is my identity.
Seva: service that uplifts.
Simran: repetition of God’s name in the form of a mantra.
Triangle Pose: Make the body like a triangle-put the buttocks up in the air with the hands on the floor shoulder-width apart and the feet on the floor.
Venus Lock: note that the thumbs are not crossed. The hand position is opposite for males and females. The tip of one thumb (right thumb for females, left for males) is pressed firmly into the web between the thumb and forefinger of the other hand, while the opposite them is pressed onto the flshy mound between the thumb and wrist. Make sure to alternate fingers, you don’t want two fingers from the same hand next to each other.
Wahe Guru: the mantra of ecstasy. Great is that which takes you from darkness to light.
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