VITALITY
(A) Morning/Afternoon Practice

Audio File in Dropbox Folder

25 Minutes Total

Tune In: “Ong Namo Guru Dev Namo” x 3
Dog Breath with Active Buddhi Mudra : 3 Minutes
Fight Brain Fatigue : 14.5 Minutes total
Relaxation : 5 Minutes
Close: Chant Long “Sat” and Short “Nam” x 3

(1) Dog Breath with Active Buddha Mudra

Sit with your elbows bent, palms facing towards each other at shoulder height. Touch the tip of pinkie finger to the thumb with both hands. Keep the index, middle and ring fingers straight and together pointing up. Extend the tongue as far out as possible and start to breathe quickly in and out through the mouth. Use the diaphragm to move the breath quickly making a panting sound in the throat like a dog. Close your eyes and listen to the sound “har” on your breath.

Continue 3 Minutes

To End: Inhale deeply, rolling the tongue inward and then hold the breath for 15 seconds. Repeat two more times.

Strengthens the Immune System, Unlocks the Diaphragm & Clears Anger

(2) Fight Brain Fatigue

Fight Brain Fatigue

Part 1: Sit in Easy Pose with your elbows bent and your upper arms near your rib cage. Your forearms point straight out in front of your body, parallel to the floor. The right palm faces downward and the left palm faces upward. Breathing through your nose, inhale in eight strokes and exhale in eight strokes. On each stroke of the breath, alternately move your hands up and down. One hand moves up as the other hand moves down. The movement of the hands is slight, approximately 6-8 inches, as if you are bouncing a ball. Breathe powerfully.
Continue for 9 Minutes

Part 2: Begin long, slow, deep breathing, stopping the movement and holding the position. Close your eyes and focus at the center of your chin. Keep your body perfectly still so it can heal itself. Keep your mind quiet, stilling your thoughts.
Continue for 5 1/2 Minutes

To finish:

• Inhale deeply, hold your breath, make your hands into fists and press them strongly against your chest. 15 Seconds. Exhale.

• Inhale deeply, hold your breath, and press your fists against your navel point. 15 Seconds. Exhale.

• Inhale deeply, hold your breath, bend your elbows bringing your fists near your shoulders and press your arms strongly against your rib cage. 15 Seconds. Exhale and relax.

This exercise balances the diaphragm and fights brain fatigue. It renews the blood supply to the brain and moves the serum in the spine. It also benefits the liver, navel, point, spleen and lymphatic system.

(3) Relaxation

Lay on your back with your arms by your side palms facing up. Extend the legs and cover yourself with a blanket. Rest and relax.

Rest for 5 Minutes

VITALITY
(B) Evening Practice

Audio File in Dropbox

25 Minutes Total

Tune In: “Ong Namo Guru Dev Namo” x 3
Sitali Pranayama : 3 Minutes
Fight Brain Fatigue : 14.5 Minutes total
Relaxation : 5 Minutes
Close: Chant Long “Sat” and Short “Nam” x 3

(1) Sitali Pranayama

Sitting with the spine tall. Hands in any comfortable position. Curl the tongue and stick it just outside the lips. Take deep inhales through the tongue and exhales through the nose. If you can’t curl your tongue, stick the tongue outside of the mouth and inhale over the tongue, exhale through the nose.

Continue 3 Minutes

To End: Inhale deeply, rolling the tongue inward and then hold the breath for 15 seconds. Repeat two more times.

This breath calms and cools the mind and body. Clears inner heat, anger and frustration.

(2) Fight Brain Fatigue

Fight Brain Fatigue

Part 1: Sit in Easy Pose with your elbows bent and your upper arms near your rib cage. Your forearms point straight out in front of your body, parallel to the floor. The right palm faces downward and the left palm faces upward. Breathing through your nose, inhale in eight strokes and exhale in eight strokes. On each stroke of the breath, alternately move your hands up and down. One hand moves up as the other hand moves down. The movement of the hands is slight, approximately 6-8 inches, as if you are bouncing a ball. Breathe powerfully.
Continue for 9 Minutes

Part 2: Begin long, slow, deep breathing, stopping the movement and holding the position. Close your eyes and focus at the center of your chin. Keep your body perfectly still so it can heal itself. Keep your mind quiet, stilling your thoughts.
Continue for 5 1/2 Minutes

To finish:

• Inhale deeply, hold your breath, make your hands into fists and press them strongly against your chest. 15 Seconds. Exhale.

• Inhale deeply, hold your breath, and press your fists against your navel point. 15 Seconds. Exhale.

• Inhale deeply, hold your breath, bend your elbows bringing your fists near your shoulders and press your arms strongly against your rib cage. 15 Seconds. Exhale and relax.

This exercise balances the diaphragm and fights brain fatigue. It renews the blood supply to the brain and moves the serum in the spine. It also benefits the liver, navel, point, spleen and lymphatic system.

(3) Relaxation

Lay on your back with your arms by your side palms facing up. Extend the legs and cover yourself with a blanket. Rest and relax.

Rest for 5 Minutes