Taught on June 29, 1984
1. Sit with legs stretched straight forward. Bend forward from your lower spine and grab your big toes. Keeping legs, neck and spine straight, raise both legs up high. Hold the position for 3-11 minutes with long, deep breathing.
2. Stand up with the fingers interlocked and place them on top of the head. Raise the left leg so that the left thigh is parallel to the floor in front of you. Bend the left knee so the foot is pulled back towards your right leg. Breathe long and deep for 3 - 12.5 minutes. Change and stand on left leg for 3 - 12.5 minutes. Then return to right leg for 3 - 12.5 minutes.
3. Stand with the feet shoulder width apart. Bend from the waist placing the hands on the feet. Arch the head and back up into cow pose. Eyes remain open. (If you become dizzy, discontinue.) This exercise balances the circulation. Breathe normally for 1.5 minutes. Then, in the same position, begin pumping the navel area powerfully for 1 minute.
4. Sit on your heels. Interlock the fingers behind the back and pull the arms back, opening the chest area, and bend forward. Place your forehead on the ground with the arms stretching up 90 degrees behind your back. Breathe normally for 4 minutes.
"Incredible energy and creativity flows through a woman's sensory system and this is what touches the hearts of others." - Yogi Bhajan
© 3HO. This kriya is courtesy of YB Teachings, LLC. Used with permission.