146Beyond Fatigue

1. Come into Camel Pose. Breathe powerfully through the nose with onecomplete breath every 2 to 3 seconds. Inhale deeply to fill the lungs, ancas you exhale press the navel forcefully toward the spine. Continue fo:4 minutes.This exercise is effectiue in the treatment of water and food diseases. It hel;.:reduce obesitg and, wtth regular practtce, "giues one the power to liue fortg dag:without food."

Variation: You can also do this to music, using Jaap Sahib recording byRagi Sat Nam Singh. Chant with the music and breathe powerfully ancrhythmically. Press the navel in on the accented syllables of Namastangand /Yamo. Continue through Verse 28. (The next verse begins withChaachree Chand Tav Prasad.)

2. Come into Crow Pose. Keep the spine straight and the feet flat onthe ground. Extend the arms straight out in front, parallelto the grouncwith the hands in fists. Maintaining a tension in the arms, move the armsalternately 30 degrees above and 30 degrees below parallel, with onearm rising as the other descends, Continue for 2 minutes.(Musical variation: Chant along with Jaap Sahib.)

3. Lie on the back and interlock the hands behind the neck at thehairline. Raise the legs, hips, buttocks and torso off the floor in anarching, jumping motion. Let the body drop down and hit hard on thefloor. Continue for 4 minutes.This is a good exercise for the lower back and is "the best thing a uoman can dcfor herself."

4. Sit in Easy Pose. Extend the arms out to the sides, palms facingdown. The right arm is 30 degrees above parallel, left arm 30 degreesbelow parallel. Keep the arms straight, moving them together in one line.The right arm lowers to the floor, slapping the ground 4 times as the leftarm rises and make the same slapping motion in the air. Move to therhythm of the mantra Har Har Har Haree. 3 minutes. Chant this mantrapowerfully in a monotone from the Navel Center behind the belly button.

5. Remain in Easy Pose and move the arms as in Exercise 4 with themantra Har Har Whaa-hag Guroo. On the fifth beat, Guroo, do a quickdouble-strike with the hands. Continue for 3 minutes.

6. Repeat Exercise 5 chanting the mantra twice per side for 3 minutes.