Waking Energy 7 Timeless Practices Designed to Reboot Your Body and Unleash Your Potential

3. Lift your head and your upper back about six inches off the floor so that your head and spine are
exactly in line with one another, and with your gaze down toward the floor, begin the Breath of
Fire. For your first attempt at this exercise, just focus on getting comfortable with your Breath of
Fire, since it’s the first time that you will be attempting an accurate example of greater intensity
with the rhythm and power of the breathing. Forgo trying to incorporate Sat Nam into your
breathing, as this is a more challenging exercise; as you become more practiced, I welcome you
to add Sat Nam as a layer.
4. Continue to lengthen the crown long away from the tail, keeping the spine energized, with your
mind focused entirely on the steady rhythm of your breathing. Continue your Breath of Fire for up
to three minutes.
5. After completing your Breath of Fire in the Child’s Pose, lower your head to the floor and rest
for three full, complete breaths.
6. Then rise up on your knees. As you inhale, filling the lungs to three-quarters full, practice
retention by applying the Root Lock and bring your hands into gyan mudra. Hold your breath as
long as you can without straining and then release the breath and meditate for a minute or two.
Radiance Stretch
The Radiance Stretch is a simple sequence that brings a glow to your face and a sparkle to your eye.
A powerful liver detoxifier (complexion and vision are both related to the liver), it stretches the
quadriceps and the spine, particularly the muscles of the shoulders and neck, opens the heart, and
increases your lung capacity. It vigorously awakens the third chakra, manipura, as it conditions the
first and second chakras as well.
Note: At no point should you feel any pain in the knees; if you do, it’s a sign to back off and choose a variation that feels better. Trust
your instincts.
1. On your hands and knees, draw your knees together, and do your best to keep them in that position
for the duration of the exercise. Lean back, bringing your arms behind you with your fingertips
actively touching the floor (like a cat that’s landed from a jump). Open your chest and lift your
chin slightly. You will feel a significant stretch in your thighs and hip flexors, the front of your
hips, and this is a good thing.
2. For this exercise, which is a variation of the Hero’s Pose, you have three positioning choices,
depending on what suits your body the best.
Variation 1: You can stay here, in this more upright position.
Variation 2: If you feel more open, you can bend your elbows behind you, increasing the
range of motion of the exercise, and stretch more deeply into your thighs.
Variation 3: If you feel ready for a back bend, you can release completely onto your back,
coming into full Hero’s Pose, with your arms overhead, folded at the elbows, framing your head,