MAI E.

N
SE s·
SIRI SINGH SAHIB BHAI SAHIB
HARBHAJAN SING KHALSA YOGIJI

Your body
~ the ve i le
of God ...
a Truth Machine,
keep it i t ne!

SPRING, 1977
5) Sit in rock pose. Interlock the hands and raise
them to the throat level with the palms facing down.
Press the thumbs together. With no special breath,
vigorously flex the shoulders up and down. Continue
for 2 -3 minutes.
The body is the vehicle of God. It should never be
exploited. This exercise pumps up the blood. Doing
it,, you will avoid an unnatural death.

6) Remain in rock pose. Stretch the arms straight

overhead with the fingers interlocked and the
Jupiter fingers pointing up. Open the mouth and
stick the tongue all the way out. Twist to the left and
then to the right using the whole spine. Continue
twisting while breathing normally for 3 minutes.

7). Stand up with the feet about two feet apart.

Maintaining a straight spine, bend forward from the
waist until the upper body is parallel to the ground.
Relax the arms down. Roll the eyes up and raise the
head only as high as is necessary to see straight
ahead. Hold the position for 3 minutes.
This position helps to adjust the vertebral discs.

8) Remain in the same standing position. Raise the

arms back and up as high as possible. Rapidly open and
close the fists for 3 minutes. Relax on the back for
3minutes.
This is a major overhaul as we use muscles not
usually called upon. It is good for pain in the back of
the head and works on the five centers of the brain.

9) Sit in rock pose. Interlock the hands and place

them on the forehead with the palms facing out.
Open the mouth and stick the tongue all the way
out. Inhale, and powerfully exhale through the
mouth. Pull muhlband on the exhale. Continue
for 2 minutes.
10) Remain in the same position. Pucker the lips
until only a small hole remains. Inhale and exhale
through the hole with a whistle for 1 minute.

11) Remain in rock pose. Begin making a clucking

sound with the tongue clicking against the upper
palate. The mouth remains open. Continue for
2 to 3 minutes.

Take a 15 minute walk in the fresh air-barefoot

on the ground is best.

Continue next page ...

2
 12) Spread the knees wide and come up onto them.
Extend the arms straight over the head with the
palms facing each other. Drnp the head to the rear
and face the chin up. Then drop the head forward
and place the chin on the chest. Continue the
backward and forward motion of the head. for 1
minute. Lower the arms.

13) Remain up on the knees. Hold the head straight,

open the mouth, and stick out the tongue. Inhale and
raise the hands over the head with the palms facing
toward the ceiling. Exhale and let them drop.
Continue for 2 minutes.

14) Remain up on the knees with the head facing

forward. Inhale, raise the hands up over the head,
and clap them· together one time. Exhale, dropping
the hands to the sides of the body. Swing the arms
loosely forward, clapping hands again. Then raise
arms over head, inhaling and clapping as the three
phase exercise begins again: dap, drop, dap-dap
drop, dap ... continue for 1 minute.
This exercise will prevent lung problems.

15) Squat down into crow pose and place the

palms on the ground with the elbows outside of the
knees. Keep the head up. Begin chanting your
1+. favorite mantra for 2 minutes.
Crow pose puts direct pressure on the colon. Allow
the pressure and don't worry.

16) Remain in crow pose with the hands on the

ground. Inhale, tilt the head to the left and place the
ear on the shoulder. Exhale, tilt the head to the right
and place the other ear on the shoulder. Continue
for 2 minutes.

3
17) Quickly come into rock pose and fold the arms
across the chest with the right arm closer to the
body. Place the right hand on the left upper arm
and tuck the left hand inside the right elbow. Close
the eyes. Rotate the head in a figure eight. Stop.
Open the eyes and stare. Close the eyes and rotate
the head in the opposite direction. Continue to
rotate the figure eight in alternate directions with
the eyes dosed, stopping and staring between each
rotation. Continue for 1 minute.

18) Sit in easy pose and grasp the knees with the
hands. Inhale and flex the spine forward and the
head falls back. Exhale and collapse the spine, the
head coming forward. Continue .keeping the neck
loose, the head falling back and forth with the rhythm
of the flex for 2 - 3 minutes.
During this exercise, every disc will move violently.

19) Remain in easy pose. Grind at the waist in a

clockwise motion as though whirling a hula-hoop.
Continue for 3 minutes. Reverse.
This kriya is good for the liver.

20) Stand up and fold the arms across the chest

as in Exercise 17. Squat into crow pose and return
to a standing position. Begin chanting your favorite
mantra. Continue for 2 - 3 minutes.

21) Remain standing and clap the hands as fast

as possible for 2 minutes.

22) Sit in easy pose. Extend the arms straight up

overhead with the palms facing forward. Bend the
Saturn and Sun fingers and lock them under the
thumbs. Begin alternately pulling down the arms
and thrusting them into the air, keeping the fore-
arms perpendicular to the ground. Rapidly continue
this alternate pulling and thrusting for 2 · 3 minutes.

23) Completely relax on the back and listen to 34

beat rhythm gong music. Meditate.

4
 PART II, May 2, 1977 afternoon

1) Lie flat on the back, raise the left leg to 90

degrees. Hold the left foot with both hands and kick
the buttocks with the right foot. Continue for 2 • 3
minutes. Reverse sides.

2) Come up into shoulder stand. Lower the left leg

to the ground over the head. While raising the left
leg, lower the right leg. Continue to alternately
raise and lower the legs in this manner for 2 • 3
minutes.

3) Sit up with the legs out in front, spread as wide

as possible. Stretch and lower the forehead to the
left knee, then to the right knee and then to the
center. Continue this left, right, center sequence
I. for 2 - 3 minutes.

4) Sit in rock pose. Interlock fingers together in

front of the chest. Hold hands in this position and
twist the torso from side to side continuously for 2 • 3
minutes.

5) Still sitting on the heels, open the hands, fin·

gers spread. Stretch the arms out in front parallel
to the ground. Then, making a grasping movement
with the hands, alternately pull them back toward
the body with great tension, as if pulling an imagin-
ary 200 pounds. Continue alternately stretching,
3. grasping, and pulling with maximum tension for 2 - 3
minutes.

6) Stand. up. Stretch arms out straight in front of

you. Begin knee bends, raising up and down.
Continue for 2 • 3 minutes.

5
7) Come into locust pose, lying flat on the stomach,
chin on the ground, form fists and fit them into the
groin. Raise the legs as high off the ground as possi-
ble, pointing the toes. Hold this position for 3 minutes. 7.
8) Remaining on the stomach, come into bow
pose. Bend neck toward left shoulder and then to
right Do not turn the neck: bend from ear to shoulder.
Continue for 90 seconds.
This is a good exercise for people who may have
hypoglycemia.

9) Remaining in bow pose, rock back and forth

pn the stomach for 1 - 3 minutes.

10) Come onto the back, palms on the floor. Raise

the buttocks up as high as possible and then lower
them. Continue this movement for 2 - 3 minutes.
11) Lie on the back with the heels together. With
the hands underneath the buttocks, raise the legs 90
degrees and then lower them. Continue for 2 - 3 10.
minutes.

12) Get into cobra pose with the hands off the
ground by the shoulders. Stick out the tongue and
breathe through the mouth for 2 minutes.

13) Raise into full cobra pose. Keep the tongue

out and continue with the same breath. After 3
minutes, relax.

14) Stand up. Put the hands on your shoulders.

Alternately raise the knees up to touch the chest.
Continue for 2 minutes.

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/!:I ~~~

I
6
 PART Ill, May 2, 1977 evening

1) Sit in easy pose. Place the hands together

(right on top of left) with the palms facing ·down.
The left hand faces to the right and the right hand
laces forward. Raising the· left shoulder and elbow,
hold the left arm parallel to the ground. The right
arm is down by the side of the body. Apply maxi-
mum downward pressure with the right hand and
maximum upward pressure with the left hand.
The breathing will automatically become heavy.
Continue for 5 minutes.
This kriya balances heavy electron exchange
in the brain.
2.
2) Remain in easy pose. Press the palms together
(palms perpendicular to the ground) at the heart
level. Raise the elbows until both arms are paral-
lel to the ground. Apply strong pressure to the base
of the palm. Using this as a pivot point, twist the
hands back and forth in opposite directions. Con-
tinue for 5 minutes.
If done correctly, this kriya will cause pain in back
of the shoulders.

3) Remain in easy pose. Place the palm of the left

.hand on the left rear of the neck. Place the palm of
the right hand above the right ear with the finger~
extending to the back of the head. Look at the tip
of the nose. Push in with maximum pressure with
both hands. Continue for 2 - 3 minutes and then
reverse the position for 2 - 3 minutes. The breath-
ing will become heavy.
This exercise adjusts the neck.

4) Remain in easy pose. Place the hands over the

ears with the fingers extending to the rear of the
head. Push in with maximum pressure for 3 - 5
seconds. Relax the pressure for 3 - 5 seconds and
continue in a rhythmic pattern for 3 minutes. -

5) Remain in easy pose. Place the first three fingers

of each hand onto the boney ridge at the lower
edge of the eye socket (on the "baggies"). Moving
both hands toward the nose and away from the
nose in unison, gently and rapidly massage the
lower eyelid and upper cheekbone. Continue for 5
minutes.

s.

7
6) Remain in easy pose and relax the arms in the
lap. Roll the tongue in a circle over the teeth and
along the outer gums. Continue for 5 minutes.
This exercise adjusts the jaw.

7) Remain in easy pose and tightly cross the legs

(full lotus if possible). Make fists and put the knuc-
kles on the ground at the sides of the body. Raise
the body 3 - 6 inches with the arms and drop it.
Continue for 3 minutes.
· This kriya adjusts the elbows.
8) Remain in easy pose. Bring the hands together
in front of the chest with only the fingertips touch-
ing.- Keep the fingers straight, press the palms out as
the hands rotate out and away from the chest, and
in as the hands come toward the chest. The hands
will rotate in small circles. Continue for 5 minutes. 8.
This kriya is to adjust the hand bones.

9j Remain in easy pose. Slightly raise the shoulders

ahd extend the arms str;iight out in front of the-
body bending the elbows to bring the forearms
perpendicular to the ground. Hold the hands in
fists with the thumbs pointing straight up. Pull
forward with the elbows using maximum force.
Continue for 5 -10 minutes .
. This exercise will bring tremendous pressure to
the back of the neck. It works on the glands of
the neck and gives control of sexual urges.

10) Remain in easy pose. Make fists of the hands

af:'ld extend the arms straight out in front of the
body, bringing the forearms perpendicular to the
gtound. Firmly press the forearms together from
elbow to wrist. Keep the elbows up. Hold the posi-
tion for 5 minutes.
This kriya works on the back muscles.

H) Relax deeply on the back.

8
 PART IV, May 4, 1977

1) Sit in easy pose. Open the mouth as wide as

possible. Bend the neck and place the head on the
left shoulder. Then place it on the right shoulder.
Continue this movement for 2 minutes.
This kriya works on adjusting the jaw.

2) Remain in easy pose. Jut the lower jaw forward

in an exaggerated underbite and smile. Rock the
head from side to side as in Exercise 1 for 2 minutes.
This exercise is good for the teeth.

3) Remain in easy pose. Jut the lower jaw as in

Exercise 2, wrinkle the nose, and cross the eyes.
Raise the shoulders to the ears and pull the head
down to meet the rising shoulders. Then lower the
shoulders and stretch the neck upwards. Maintain
the facial expression and continue the hunching
motion for 2 minutes.
- This kriya exercises the face and neck muscles.
5. 4) Remain in easy pose, Place the right hand on
the right rear of the head with the palm against the
head. Begin pushing the head toward the left front
and resist with the neck muscles. Continue for 90
seconds.
This will give you a neck adjustment.

5) Remain in easy pose. Place the hands on the

knees. Rotate the shoulders either forward or back-
ward for 3 minutes.
This kriya is good for eliminating calcium deposits.

6) Remain in easy pose. Cross the forearms and

grasp opposite elbows. Raise the crossed arms as
high as possible toward the head and lower them
back down as rapidly as possible. Continue for 2
minutes.

7) Remain in easy pose. Grasp the elbows with the

al'ms behind the back. Again raise and lower the
arms as rapidly as possble. Continue for 2 minutes.

7.

9
8) Come up onto the hands and knees. Drop the
spine as in cow pose. Extend the left leg straight
out and raise it as high as possible. Continue 3
minutes and then reverse for 3 minutes. Come back
into cow pose. Open the mouth, stick out the tongue,
and begin bi:eath of fire for 1 minute.
This exercise adjusts the spine in areas not acces-
sible to chiropractic adjustment. If 01 woman takes
air into the vagina while practicing this kriya, a
basic structural defect is indicated and she needs to
wear a sanitary pad at all times.
all times.

9) Sit in easy pose. Press the thumbs into the

temples. Rotate the eyes for one minute. Maintain-
ing the pressure on the temples, open the eyes as
wide as p(;§sible and dose them. Continue open-
ing and dosing the eyes for 1 minute.

10) Sit with the spine straight and the knees firmly
held into the chest by the arms. Rock forward in
an effort to get onto the feet. This wm not be possi-
ble but in the effort correct muscular tension will
be created. \
--'(.
With this kriya, the toes and balls of the feet
(the "paws") are adjusted.

11) Remain in the seated position with the knees 8.

drawn into the chest. Place the hands on the ground
at the sides of the body and balance the rntire
body weight on the hands and heels. Hold the posi- l//-~
tion for 1 - 2 minutes.
This is a kriya for adjusting the knees and ankles.

12) This i.s a four part exercise: a) Come into

shoulder stand and begin pumping alternate legs up
and down for one minute; b) Keeping both legs up,
do breath of fire for one minute; c) Spreading the
legs wide apart, contim.1.e breath of fire for 2 minutes;
and d) Bring the legs together, inhale, exhale and relax.
Part a massages the liver and colon, eliminat-
ing problems with the liver, spleen, or gall bladder.
In Part c problems with the sciatica are avoided
by this muscle stretch.
Contim.11e on next page ...

A-0·

i 8.
'

\2.

10
 13) Squat down into frog pose. Straighten the legs
and raise the buttocks. The heels do not need to be
on the floor. Keeping the legs straight, bend at
the elbows and touch the nose to the floor. Straighten
the arms and raise the nose from the floor. Squat
back down into frog pose. Repeat the motion
for 3 minutes.
This kriya flushes the chest with blood. It is good
for the heart, the hearing and the eyesight; it flushes
the arteries and the lymph system. The practice of
this kriya also flushes the breasts which can pre-
vent breast cancer. Furthermore, there will be no
tennis elbow when this exercise is done regularly.

14) Sit in easy pose and fold the arms across the
chest with the upper arms away from the body and
parallel to the ground. The neck is straight. Meditate
at the root of the nose and pull the arms forward
('3. from the shoulders.
This kriya brings the serum up the spine and
adjusts it, giving a very calm, quiet, peaceful be-
havior. It will enable one to face tension and feel
good about it. Practicing this kriya, you cannot
be a "zombie" but must be a full-fledged person.

15) Sitting in easy pose, bunch the fingertips at

the thumbtips, thrusting the mudra into the arm-
pits. Pull downward with the arms, creating a pres-
sure in the shoulders. Continue 1 - 3 minutes.

16) Remain seated and extend the right leg straight

out in front of the body. Place the left foot on top
of the right thigh. Place the hands in Venus lock
behind the back. Place the head on the knee and
raise the arms as high as possible. Relax in this
position for 1 - 2 minutes.
This kriya is good for the ovaries and proper
menstruation. It also eliminates the passing of bad
gas in women. (Men need to use baby pose to control
If. this problem.)

~
/ ('1.

11
17) Sit in easy pose. Place the hands. on thP. hips
with the elbows parallel to the body. Pull the elbow~
back and push th~m forward with a jerk, "chicken
wings." Continue for 2 minutes.

18) Remain in easy pose. Make the hands into

fists and raise the arms over the head. Begin lower-
ing alternate arms (left arm first) and jabbing
them back up, giving equal force to the extension
and contraction of the arms. Continue for 3 minutes.

19) Remain in easy pose. Place the hands in Venus

lock at the throat level with the palms facing down.
Raise the hands over the head and lower them back
down to the throat level as rapidly as possible.
Continue for 2 minutes.

20) Remain in a seated position, and place the soles

of the feet together. Pull the feet in towards the
crotch with the hands. Begin raising and lowering
the knees in a fluttering movement for 2 minutes.

21) Sit in easy pose. Place the hands on the knees

and keep the arms straight. Inhale completely,
hold the breath for as long as is possible, and pump
the navel in and out. Exhale and inhale, repeat the
exercise. Continue for 4 - 5 minutes.

Z[).

12
 PART V, May 5, 1977

1) Sit in easy pose. Extend the arms in front of

the body with the palms facing up. Make fists of
the hands. Strike the right arm with the back of the
fist of the left arm starting near the wrist and moving'
back toward the elbow. Reverse arm positions and
repeat. Strike with considerable force at the wrist,
mid-forearm, and elbow joint. Continue alternately
striking the arms for 3 minutes.

2) Sit in rock pose and -place the palms on the

thighs. Begin flexing the lower spine, hunching the
shoulders as the spine collapses and pulling them
downward as the spine pushes forward. Continue
for 3 minutes.

3) Remain in rock pose. Extend the arms in front

of the body with the palms facing down. Keeping
the elbows straight, begin alternately striking the
thighs just above the knees with the hands. Step up
the pace as you preceed. Breathe normally. Continue
for 3 minutes.
This slapping of the thighs works on the sex
meridian.

4) Remain in rock pose and place the hands on the

hips. Begin flexing the lower spine. As the spine
collapses, bring the elbows forward. Then, thrust
3. them back to help push the chest out. Continue
for 3 minutes.
Rest for 2 minutes and remember God.

5) Sit in easy pose and rest the hands on the legs.

Roll the shoulders forward twice. Then swing the
arms forward across the chest. Repeat the three
movement series and continue for 3 minutes.

13
6) Stand up and spread the legs shoulder width
apart. Extend the arms in front of the body and
place one hand on top of the other with both palms
facing down. Squat into crow pose and return
to the standing position. Continue for 3 - 5 minutes.

7) Remain standing and extend the arms over the

head with the hands in Venus lock and upper arms
against the ears. Squat into crow pose and return
to the stand position. Continue for 3 minutes.

8) Remain standing, extend the arms behind the

body, and place the hands in Venus lock. Squat
into crow pose and return to standing position.
Continue for 1 minute.

9) Sit in easy pose. Bring the hands together at

the chest level. The fingers from their bases to
their fingertips touch and the thumbtips touch.
The palms remain about three inches apart. Push
the hands in toward each other with maximum
pressure. Leave the eyes 1/lOth open and meditate
for at least 3 minutes.

10) Relax in easy pose and let the shoulders hang.

14
 SAL~l5 no
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