Exercise 1: Sufi Grind
Posture: Sit in easy pose and rotate to the left and right. Inhale forward, exhale backwards.
Benefits: Stimulates all the internal organs of the digestive system. Awakens the muladhara chakra (root).
Exercise 2: Steering wheel twist
Posture: Sit in easy pose. Make fists and place them in front of you as if grasping a steering wheel. Begin twisting the body powerfully from side to side. Twist to your maximum. Keep the elbows up and let the neck move also. Inhale left, exhale right, with a powerful breath.
Benefits: This exercise works in the kidneys. The neck must move in order to release the blood supply to the brain.
Exercise 3: Letting go
Posture: Sit in easy pose. Extend the arms up at a 60 degree angle, palms facing up, fingers straight and thumbs extended out. Begin to open and close the hands rapidly, bringing the tips of the fingers to the base of the palms.
Benefits: This exercise breaks up deposits in the fingers and prevents arthritis. If you already have arthritis, it may work on improving it.
Exercise 4: Arm extensions
Posture: Sit in easy pose. Extend the arms out to the sides parallel to the ground. Make fists of the hands with the hands with the thumbs tucked inside the hands touching the fleshy mound below the little finger. Inhale through the mouth and flex the elbows, bringing the fists to the shoulders. As you exhale through the mouth, straighten the arms out to the sides. Move rapidly and breath powerfully. Stiffen the mouth into an "O" as you inhale and exhale.
Benefits: This exercise removes tension from the neck and purifies the blood. In this exercise your fears will leave you when you powerfully project out on the exhale.
Exercise 5: Shitali Pranayama
Posture: Sit in easy pose and relax the hands on the knees. Curl the tongue and protrude it slightly past the lips. Inhale deeply and smoothly through the tongue and mouth. Exhale through the nose. Make the breath long and heavy.
Benefits: This exercise is effective against anger, bad moods and temperament. If your mouth becomes bitter, it means you have bad breath, but it is being cleaned out as you do this pranayama.
Exercise 6: Mental Control
Posture: sit in easy pose with a straight spine, and a light neck lock. Eyes are closed.
Mudra (hand positions): cross the arms in front of the chest. Elbows bent at 90 degrees, arms parallel to the ground. Place the right palm on top of the left upper arm. Fingers are together and straight. Balance this posture, and stretch the arms out from the shoulders as much as possible.
Breath: the breath will become very slow.