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1. St<strong>and</strong> tall with feet slightly wider than hip-width apart <strong>and</strong> lean forward, placing your h<strong>and</strong>s on<br />
<strong>to</strong>p of your thighs so that you can fully support the weight of your upper <strong>to</strong>rso, or if you’re more<br />
open <strong>and</strong> flexible, bring your h<strong>and</strong>s down <strong>to</strong> press in<strong>to</strong> the floor with palms flat.<br />
2. Inhale deeply <strong>and</strong> draw in as much air as you possibly can without overexerting yourself, <strong>and</strong><br />
then exhale immediately <strong>and</strong> powerfully, completely emptying the lungs.<br />
3. Once the lungs are fully emptied, strongly contract the abdominal wall in <strong>and</strong> up <strong>to</strong>ward the spine<br />
<strong>and</strong> hold it up <strong>and</strong> in for as long as you comfortably can.<br />
4. Then rise <strong>to</strong> an erect position, breathe naturally for two breaths, <strong>and</strong> then repeat, coming in<strong>to</strong> a<br />
forward bend with your h<strong>and</strong>s on <strong>to</strong>p of your knees, inhaling deeply <strong>and</strong> then fully emptying the<br />
lungs.<br />
5. With the lungs completely empty, powerfully contract the abdominal wall once again. This time,<br />
start <strong>to</strong> pump the abdominals in <strong>and</strong> out, like a bellows s<strong>to</strong>king a fire, for as many repetitions as<br />
you can (optimally thirteen) until you feel the need <strong>to</strong> take your next breath.<br />
6. When need <strong>to</strong> inhale once again, breathe in as you rise <strong>to</strong> st<strong>and</strong>, <strong>and</strong> then take two smooth, deep<br />
natural breaths.<br />
7. Repeat the sequence one more time, then return <strong>to</strong> st<strong>and</strong>ing, <strong>and</strong> take two deep breaths before<br />
moving on <strong>to</strong> the next exercise.<br />
Corpse Pose (Savasana)<br />
Because the kundalini practices are heavily yang in nature, it is important <strong>to</strong> end with a yin pose <strong>to</strong><br />
res<strong>to</strong>re balance. Please follow the instructions for the Corpse Pose given at the end of Chapter 8.<br />
After the Corpse Pose, make your way in<strong>to</strong> a seat, with your h<strong>and</strong>s in Prayer Position in front of<br />
your heart. I’d like <strong>to</strong> invite you <strong>to</strong> chant my favorite part of completing a kundalini practice. Say the<br />
following blessing:<br />
May I live in great health, happiness, <strong>and</strong> wholeness.<br />
May I come <strong>to</strong> know my sat nam, my truth, my true identity,<br />
<strong>and</strong> find a peace within myself that illumines my life.<br />
May the longtime sun shine upon me,<br />
all love surround me,<br />
<strong>and</strong> the pure light within me guide my way on.<br />
Onward <strong>and</strong> Ever Upward!<br />
Now that you have performed <strong>Unleash</strong> <strong>and</strong> Transform, some of the most challenging sequences <strong>and</strong><br />
paces you have ever put your body through for its greater good, you have been officially initiated in<strong>to</strong><br />
kundalini. When you read the words “onward <strong>and</strong> ever upward,” you now know exactly what they<br />
mean, because you have lived the feeling they inspire. It has risen up inside you like irrepressible