THIS SET STIMULATES AJNA CHAKRA (The Sun Center -The Single Eye).

       It is also known as the "Third Eye" (The pituitary gland).

       It is the point at the root of the nose between the eyebrows. Focus the
       eyes gently upwards.


       1. POSE - Stand

       Time: 2 to 3 minutes

       Standing up straight lock the thumbs into tightly closed fits. Arms hang
       at the sides. Carefully allow the head to fall back. This exercise opens
       circulation to the head.

       Inhale and begin breath of fire (Breath of Fire-is continuous with two
       to three breaths per second - The focus of energy is the naval point
       where the pull of the muscles is felt. Inhale-the abdomen relaxes, the
       diaphragm extends down and the breath comes in almost automtically.
       Breath of fire cleanses the blood).

       2. POSE -Triangle Pose

       Time: 2 to 3 minutes

       Triangle Pose also known as Dog Pose is an excellent tonic for the
       nerves. With the feet as far apart as the hips, bend over and place the
       hands shoulder width apart about 3 ft. in front of the feet. Raise the
       buttocks in a triangle, arms and legs perfectly straight. Ideally your
       heels are on the ground your hands on the ground and a 60-degree angle
       is created between your upper body and your legs. Triangle Pose
       stimulates the pituitary and relaxes the spine and the mind. This pose
       aids in digestion and works to make the nervous sysem strong.

       End this exercise with Mul Bhand (Root Lock. Contract the anal
       sphincter and draw the sex organ up). Come into easy pose briefly.

       3. POSE -Bow Pose

       Time: 1 to 3 minutes

       Bow Pose On your stomach, grab the ankles, and pull the hands and feet
       up, raising the thighs, head and feet up, as high as possible. The
       spine should be warmed up before practicing bow pose. Bow pose opens up
       the chest cavity. and produces flexibility throughout spine. It
       massages the abdominal organs, aids in digestion and opens the central
       channel to the spine. Be careful of pre-existing back problems.

       4. POSE -Stretch Pose

       Time: 1 to 3 minutes

       Lie on the back, raise the head and shoulders off the floor by six
       inches and lift the legs six inches. Focus on the toes. This exercise
       strengthens the naval point and tones abdominal muscles.

       End this exercise by relaxing down into corpse pose. (Corpse Pose: Lie
       on the back limbs are relaxed feet and legs are turned slightly out .
       Arms are at the side palms up. Close the eyes. everything is relaxed)

       5. POSE -Rock Pose - Spinal Flex

       Time: 1 to 3 minutes

       Start in rock pose. It is done sitting on the heels with hands on the
       thighs, the spine is straight, chin tucked in.. If you cannot sit in
       the rock Pose easy poses can be substituted.

       Flex the spine as far forward as you can. Flex the spine as far
       backwards as possible.

       6. POSE -Baby Pose

       Time: From 5 to 20 minutes

       Sit on the heels with the knees spead far apart. Bring the forehead to
       the ground. Rest the palms of the hand on the soles of the feet. This
       exercise stimulates Ajna Chakra (the third eye) and cleans the eyes 

       7. POSE Bundle Roll

       Time: From 3 to 5 minutes

       Lie on the back with the arms pressed against the side and legs like a
       bundle of logs. Keep the body straight. Roll over and over until you go
       from one side of the room to the other side of the room. Then Relax.
       This exercise enhances the magnetic field and massages the muscles.


       Sit in Easy Pose, Half Lotus Pose or Lotus with the hands in Gyan
       Mudra(see mudra page for picture) As you exhale chant the word Sat
       extending the sound for as long as possible. On the exhale chant the
       word Nam briefly. Mentally sprial the sound up the spinal column to the
       top of the head. This meditation balances energy and connects you to
       the God Force (the goddess - universal consciousness - movement towards

       Kundalini Yoga as Taught by Yogi Bhajan - 3HO