Activating)the)Lymphatic)System)for)Breast)Health)

)
)
)
)
with)Sat)Dharam)Kaur)ND)
originator(of(the(Healthy(Breast(Program(
(
www.mammalive.net(
www.kundaliniyogatraining.com(
satdharamkaur@gmail.com(
519(372 9212(
)
)
)
Healthy)Breast)Training)consists)of)three)programs:)
1) Healthy(Breast(Foundations(Program( pre requisite(for(2(and(3)(
2) Healthy(Breast(Yoga(Program(
3) Healthy(Breast(Practitioner(Program( health(practitioners(only)(
)
Upcoming)Healthy)Breast)Trainings:)
)
Healthy)Breast)Foundations)and)Healthy)Breast)Yoga)Program)(combined :))
Santiago,(Chile,(July(19 21,(2013( part(2)(
Madrid,(Spain,(Jan(2 6,(2014(
(
Healthy)Breast)Foundations)Program)Online,(begins(Sept.(6,(2013)
Healthy)Breast)Foundations)Program,(Toronto,(Jan.(17 19,(2014(
Healthy)Breast)Practitioner)Program)Online,(begins(Jan.(14,(2014(
Healthy)Breast)Practitioner)Program,(Toronto,(Jan.(24 26,(2014(
Healthy)Breast)Yoga)Program,(Toronto,(Mar.(28 30,(2014(

Breast)Health)Tips:(
Intervention)Strategies)in)Preventing)Breast)Cancer(
by(Sat(Dharam(Kaur,(N.D.(
author)of)The$Complete$Natural$Medicine$Guide$to$Breast$Cancer$
(
In(Canada(one(in(nine(women(will(be(diagnosed(with(breast(cancer(at(some(point(in(her(life(and(the(incidence(of(the(disease(
is(rising(each(decade.(In(the(1940s(the(risk(was(one(in(twenty.(If(we(increase(our(awareness(of(the(causes(of(this(disease(and(
start(early(with(prevention(strategies(we(can(help(to(protect(ourselves,(our(daughters(and(future(generations(from(breast(
cancer.(Examine(the(tips(below(and(change(what(you(can(each(month.(
)

Lifestyle(
1) Spend(an(hour(a(week(in(the(sauna(to(eliminate(chemicals(stored(in(your(fat(cells.(At(some(point(consider(a(150(hour(
sauna(detox(program(to(eliminate(your(lifetime(body(burden(of(environmental(chemicals;(many(of(these(mimic(the(
hormone(estrogen.((
2) Exercise(at(least(40(minutes(each(day((
3) Sleep(in(a(dark(room,(and(keep(electrical(devices(at(least(3(feet(from(your(bed.(Use(a(night(light((in(the(washroom,(
and(avoid(turning(on(a(bright(light(at(night(to(keep(melatonin(levels(high.((
4) Meditate,(or(do(slow(long(deep(breathing(exercises(for(at(least(11(minutes(before(bed(to(increase((melatonin(levels.((
5) Take(regular(relaxation(breaks(every(2 3(hours(throughout(the(day(for(about(20(minutes(to((alleviate(stress.((
6) Switch(to(using(non toxic(cleaning(products,(like(baking(soda(and(vinegar.((
7) Read(labels(on(cosmetics,(avoiding(phthalates(and(parabens( which(act(like(estrogen)(in((sunscreens,(perfumes,(
lotions,(shampoos,(conditioners,(toothpaste,(nail(polish,(hairspray,(hair(styling(gels,(shaving(gels,(deodorants(and(
lotions(etc.(Choose(essential(oils(instead(of(chemical(perfume(or(use(none(at(all((
8) Clean(your(drinking(water(with(a(solid carbon block(water(filter,(which(removes(chlorine(and(pesticides.((
9) If(your(water(supply(is(highly(chlorinated,(consider(a(charcoal(filter(for(your(showerhead.((
10) Drink(water(stored(in(glass(rather(than(plastic.(The(plastic(often(leaches(chemicals({bisphenol(A(( #(7)(or(phthalates}(
that(act(like(the(hormone(estrogen.(Avoid(any(containers(with(#3( polyvinyl(chloride,(or(PVC)(and(#6( polystyrene).(If(
you(use(any(plastic(containers(rather(than(glass(ones( as(for(freezing),(choose(those(that(contain(polyethylene( #(1,(
2,(and(4)(and(polypropylene( #(5),(as(their(composition(is(less(toxic.((
11) Store(acidic(foods(or(drinks(in(glass(or(metal.(Acidic(substances(help(chemicals(leach(from(plastic.((
12) Avoid(products(made(from(polystyrene,(or(Styrofoam,(a(suspected(carcinogen(used(in(cups(and(containers.((
13) Maintain(an(appropriate(weight.(Seek(help(to(lose(weight(if(required.((
14) Seek(a(dentist(who(will(use(porcelain(fillings(in(your(teeth.(Avoid(mercury(amalgam(fillings(and((plastic(fillings.(Look(
into(fillings(using(bile(acids.(Avoid(root(canals(and(remove(infected(root((canalled(teeth.((
15) Do(not(use(the(birth(control(pill,(but(consider(barrier(methods.(Avoid(hormone(replacement((therapy(and(consult(a(
naturopath(for(natural(solutions(to(menopausal(symptoms.((
16) Choose(clothing(made(from(natural,(untreated(materials.(Avoid(flame retardant(clothing,(which((has(been(treated(
with(polybrominated(diphenyl(ethers,(or(PBDEs,(which(are(estrogenic(and((disrupt(thyroid(function.((
17) Use(dry(cleaning(services(that(do(not(use(perchloroethylene( PERC)(or(request(wet(cleaning.((PERC(has(been(linked(
to(breast(cancers.((
18) Wear(a(looser(cotton(bra(rather(than(an(underwire(bra.(Avoid(tight(bras.((
(

Dietary(
1) Use(45(grams(of(fibre(each(day(to(ensure(at(least(2(or(3(bowel(movements(a(day((add(2(tbsp.(bran(to(your(breakfast(
cereal,(eat(1 2(cups(legumes(daily,(use(more(whole(grains,(less(bread.((
2) Add(2(tbsp.(of(freshly(ground(flaxseeds(daily(to(your(cereal,(juice(or(fruit(smoothie,(salad(or(beans.( Use(an(electric(
coffee(grinder(to(grind(them).((
3) Use(8 10(servings(of(fruits(and(vegetables(daily.((
4) Eat(goji(berries(daily.(
5) Eat(some(raw(broccoli,(cauliflower(or(cabbage(daily.((
6) Eat(organic(food(whenever(possible.(The(fruits(and(vegetables(with(the(highest(pesticide(load(are((peaches,(apples,(
sweet(bell(peppers,(celery,(nectarines,(grapes(and(strawberries,(while(those(with(the(lowest(pesticide(load(include(
onions,(avocados,(frozen(corn,(pineapples,(mangoes,(and(frozen(peas.(If(you(have(a(limited(budget,(spend(your(
money(on(organic(fruits(and(vegetables(that(would(otherwise(carry(the(highest(pesticide(load.(Peel(fruits(and(

vegetables(that(are(not(organic.(
7) Decrease(or(avoid(meat(consumption,(replacing(it(with(legumes(and(organic(soy.((
8) When(barbecuing(or(grilling(foods,(minimize(char(by(reducing(the(heat(and(by(using(marinades.((Char(contains(
polycyclic(aromatic(hydrocarbons,(which(are(known(to(cause(breast(tumours(in((animals.((
9) Decrease(or(avoid(dairy(consumption,(replacing(it(with(organic(soy(products,(or(almond(milk.((
10) Minimize(fish(consumption(unless(you(know(it(is(free(of(chemicals(and(heavy(metals.((
11) If(you(do(eat(meat(or(fish,(discard(the(fat(and(skin((these(are(where(pollutants(concentrate.((
12) Use(extra(virgin(olive(oil(for(cooking.(If(you(are(frying,(use(a(little(water(first,(before(adding(the((olive(oil.(Minimize(
other(oils(and(fats(except(flaxseed(oil(and(fish(oil.((
13) Use(cold pressed(flaxseed(oil( Flora)(on(your(food(after(it(is(cooked.(Keep(flaxseed(oil(in(the((fridge(and(use(it(up(
within(6(weeks.(Never(heat(it.((
14) Minimize(or(avoid(sugar,(sweets,(pastries(and(desserts,(using(fresh(fruit(instead.((
15) Spice(your(food(with(turmeric(regularly.((
16) Use(onions(and(garlic(with(gusto.((
17) Use(2(tbsp(of(seaweed(daily( nori(sheet,(dulse(powder,(mekabu)(or(use(a(kelp(tablet(daily.((
18) Store(your(food(in(glass(or(stainless(steel,(rather(than(plastic.((
19) Use(pots(and(pans(that(are(steel(clad,(enameled(or(cast(iron,(avoiding(aluminum(and(nonstick((coatings.(Avoid(
perfluorooctanoic(acid,(or(PFOA,(a(chemical(used(in(TeflonTM( as(well(as((Gortex,TM(ScotchguardTM)(which(has(
been(linked(to(cancer(and(birth(defects(in(animals.((
20) Avoid(canned(food(when(the(cans(are(lined(with(clear(or(white(plastic((this(is(bisphenol A,(which((acts(like(estrogen(
and(stimulates(breast(cells(to(divide.(((
21) Use(anti cancer(teas(such(as(green(tea,(Holy(Basil,(rosemary,(Greek(sage,(Pau(DArco,(Yogi(Tea,(red(clover,(licorice(
(

Supplements)(
1) Use(a(multivitamin(daily(that(contains(100 200(mcg.(of(selenium(and(at(least(30(mg.(of(zinc((
2) Supplement(with(1000(mg.(calcium,(600(mg.(magnesium(and(3000(IU(vitamin(D(daily((
3) Use(3000(mg(or(more(of(vitamin(C(daily.(This(will(help(prevent(the(accumulation(of(toxic(metals,((and(improve(
immunity.((
4) Supplement(with(3000(mg.(of(a(good(quality(fish(oil,(algae(oil(or(flaxseed(oil(supplement.((
5) If(you(are(unable(to(eat(8(servings(of(fruits(and(vegetables(daily,(use(1(tbsp.(daily(of(a(green((powdered(supplement,(
rich(in(carotenes(and(protective(plant(nutrients.((
6) If(you(have(a(higher(risk(of(breast(cancer,(use(100(mg(Coenzyme(Q10,(300(mg(Indole 3 carbinol,((1500(mg(curcumin,(
1000(mg(N acetyl(cysteine(and(300(mg(alpha(lipoic(acid(daily.(((

(
Environmental)(
1) Discontinue(pesticide(use(on(lawns(and(gardens(and(encourage(your(neighbours(to(do(the(same.(Seal(holes(through(
which(pests(enter(your(home(and(control(them(by(using(borax(or(sticky(traps(that(do(not(contain(pesticides.(Use(
mint(and(lavender(to(ward(off(mice(and(sprinkle(red(chili(powder,(paprika,(dried(peppermint,(peppermint(essential(
oil,(powdered(soap,(or(borax(where(ants(enter(your(home.(See(www.beyondpesticides.org(for(non toxic(alternatives(
to(pesticides.((
2) Avoid(commercial(fabric(softeners,(which(contain(harmful(chemicals(and(fragrances.(Make(your(own(fabric(softener(
using(baking(soda(or(white(vinegar.((
3) Minimize/ avoid(use(of(chlorine(bleach.(Chlorinated(hot(water(can(release(chloroform,(a(carcinogen.(To(whiten(
clothes(naturally,(rinse(them(in(lemon(juice(and(let(them(dry(in(the(sunlight.((
4) Encourage(local(pools(to(switch(from(chlorine(or(bromine(to(saltwater(or(ozonation.((
5) Avoid(use(of(mothballs,(which(contain(naphthalene(or(paradichlorobenzene( (both(chemicals(are((carcinogens.(Use(
instead(cedar(products(or(lavender(sachets.((
6) Do(not(use(toilet(bowl(deodorizers(that(contain(paradichlorobenzene.(Use(instead(lemon(juice,((borax,(baking(soda,(
vitamin(C(crystals(and/ or(white(vinegar.((
7) Choose(home(furnishings(such(as(carpets,(carpet(pads,(bedding,(cushions,(and(furniture(made((from(natural(fibers(
such(as(wood,(cotton,(wool(or(hemp,(avoiding(commercial(products(with(foam,(PBDEs,(or(fire(retardants.(Decline(
ScotchguardTM(and(stain resistant(treatment(of(furnishings(and(fabrics.(Avoid(furniture(made(from(pressed(wood(
or(particleboard,(which(releases(the(carcinogen(formaldehyde.((
8) Avoid(phthalates,(used(to(make(plastic(soft(and(more(flexible,(in(your(household(furnishings.(These(are(found(in(
polyvinyl(flooring,(vinyl(window(frames(and(siding,(vinyl(blow up(furniture,(wallpaper(and(shower(curtains.(Choose(

9)
10)
11)
12)

13)
14)
15)
16)
17)
18)
19)
20)

instead(untreated(cotton,(silk(or(nylon(curtains(and(curtain(liners,(wood(or(stone(flooring,(and(non toxic(paint( low(

or(no(VOCs)(for(walls.((
Avoid(artificial(air(fresheners(and(other(scented(products,(which(contain(phthalates.(Use(fresh(flowers(or(herbal(
potpourris(instead.(Choose(beeswax(candles,(which(emit(fewer(toxins(than(paraffin(candles.((
Avoid(and/ or(remove(carpeting,(where(contaminants(such(as(fire(retardants(and(pesticides(accumulate.(Use(natural(
fiber(area(rugs(instead(that(you(can(take(outside(to(air(and(clean.((
Avoid(tracking(pollutants(into(your(home.(Place(a(doormat(on(the(outside(of(each(entrance(to(your(home(and(a(rug(
on(the(inside(of(each(entryway.(Remove(outdoor(shoes(upon(entry.((
Avoid(the(PBDE(known(as(Deca,(used(in(computer(and(television(monitors,(mobile(phones,(fax(machines,(remote(
controls,(video(equipment,(printers,(photocopiers,(toner(cartridges,(scanners;(electronic(components,(plastics(and(
fabrics(in(cars;(kitchen(appliances,(fans,(heaters(or(hair(dryers,(curtains,(water(heaters,(and(lamp(sockets.(The(
manufacterers(that(have(committed(to(eliminating(Deca(and(all(brominated(fire(retardants(from(their(products(
include:(Acer,(Apple,(Eizo(Nanao,(LG(Electronics,(Lenovo,(Matsushita,(Microsoft,(Nokia,(Phillips,(Samsung,(Sharp,(
Sony (Ericsson,(and(Toshiba.((
Use(fewer(electrical(devices(so(we(rely(less(on(nuclear(power.(Conserve(energy.((
Assess(your(home(and(work(environments(with(both(a(Gauss(meter(and(a(Stetzer(meter(to((measure(and(decrease(
exposure(to(electromagnetic(fields.(Purchase(Graham Stetzer(filters(to((decrease(dirty(power(if(needed.((
Avoid(products(containing(PVC( polyvinyl(chloride),(such(as(raincoats,(shower(curtains,(vinyl((furniture(and(
encourage(the(phasing(out(of(PVC.((
Use(alternatives(to(plastic( metal,(paper,(cardboard,(wood).((
Take(cloth(bags(or(bins(shopping(to(avoid(using(plastic(bags.((
Find(out(who(the(polluters(are(in(your(area(by(logging(on(to(www.pollutionwatch.org( Canada)(or(
(www.scorecard.org( U.S.)(and(write(letters(or(lobby(to(decrease(local(pollutants.((
Host(an(environmental(film(festival(each(year(to(educate(yourselves(and(others.((
Celebrate(Rachel(Carson(Day,(May(27(each(year(by(doing(what(you(can(to(protect(the((environment(on(that(day.(
Clean(up(your(little(corner(of(the(earth.(((

Psychological)(
1) Find(ways(to(express(your(anger(constructively(and(let(it(go.(If(you(have(a(backlog(of(anger,(seek(counseling.((
2) Invest(your(energy(in(activities,(hobbies,(volunteer(work(or(causes(you(feel(excited(about(that(develop(your(skills(
and(abilities.((
3) Learn(to(define(your(needs(and(develop(assertiveness.((
4) Connect(with(groups(of(like minded(individuals(throughout(your(life(who(support(and(validate(you.((
5) Find(a(spiritual(practice(that(connects(you(to(others(and(to(the(universal(energy(or(God(and(use((that(practice(or(
worship(to(strengthen(faith,(hope(and(love.((
6) Resolve(conflict(as(it(occurs,(rather(than(holding(it(inside(you,(or(let(it(go.((

The Healthy Breast Diet

On Rising
Powdered greens in water (i.e. 1-3 tsp. Greens +, Pure Synergy, Barley Green, spirulina etc.) or 1-3
ounces of wheatgrass juice followed by 2 glasses filtered or spring water, with a little lemon or lime juice
added plus a pinch of cayenne pepper
Breakfast
12 - 1 cup whole grain cereal (use barley, oatmeal, buckwheat, quinoa, millet meal, amaranth, brown
rice) with 2-3 tbsp. freshly ground flaxseeds; 1 tbsp. wheat bran (if tolerated); cup berries or sliced
apple or pear; handful of goji berries; small amount of stevia or chicory root powder if desired, plus 1/2-1
cup organic (Eden) soymilkor or
fruit or green smoothie with organic fermented soy or Vega protein powder and ground flaxseed
Snack
2 cups fresh vegetable juice (carrot, beet, kale, cabbage, parsley) with 1/2 tsp. dulse powder and 1 tsp.
ground flaxseed or 1-2 pieces organic fruit, especially, cherries, pomegranate, apple, pear, kiwi, banana,
orange, tangerine, berries; 6-8 pecans, walnuts or almonds; 2 glasses filtered or spring water or herbal
tea (green tea, licorice, red clover, Pau darco, Holy Basil, Greek sage, rosemary)
Lunch
1-2 cups salad with cabbage (eaten at the beginning of the meal); 3/4 cup vegetables (at least 50% raw,
including 1/2 cup Brassicas); 1/2 cup mung bean, red clover, sunflower or broccoli sprouts (in salad or in
bean and rice dish); 1-2 tbsp. flaxseed oil, as salad dressing, and over beans; 1/2-1 cup beans, with
onion, garlic, turmeric (hummus, bean dips or soup, or bean/grain dish); 3-4 shitake mushrooms added
to salad or beans
Snack
1-2 tablespoons raw almonds, pumpkin seeds, and/or sunflower seeds; 2 cups vegetable juice
(especially carrot, beet, cabbage, dulse powder with added watercress, parsley, spinach, kale, mustard
greens, garlic, ginger, sprouts, dandelion greens, or apple); 2 glasses filtered or spring water or herbal
tea, as above
Dinner
green drink (as before breakfast, taken 1/2 hour before dinner); 1 cup salad with sprouts, onions, garlic,
raw sunflower/pumpkin seeds, and grated citrus peel; 1/2 cup firm organic tofu; 1/2 cup whole grain (wild
rice, quinoa, millet, rice, barley, and buckwheat) - omit this if you are food combining or wanting to lose
weight); 3/4 cup vegetables, raw or lightly steamed; 1/2 cup red clover, sunflower, mung bean or broccoli
sprouts; 2 tbsp. sea vegetables (hiziki, arame, wakame, mekabu, nori, dulse, kelp); 1-2 tbsp. flaxseed oil
and 1 tablespoon olive oil in salad dressing or over grain or vegetables
Snack
2 glasses filtered or spring water or decaffeinated green tea
1 cup Healthy Breast Drink (1 cup organic soy milk, 1 tsp. turmeric paste)

Shabd Kriya
4/1/1974 (The Aquarian Teacher, p. 111
Sit in any comfortable posture with the spine straight.
Place the hands in the lap, palms up with the right hand over the left. The thumbs are
together and point forward. Focus the eyes on the tip of the nose, the eyelids halfclosed. Inhale in 4 equal parts, mentally vibrating the mantra SA-TA-NA-MA. Hold
the breath, vibrating the mantra 4 times for a total of 16 beats. Exhale in 2 equal strokes
projecting mentally Wahe Guru. Continue for 15 to 62 minutes.
Comments:
The best time to practice this kriya is every night before bed. If it is practiced
regularly, sleep will be deep and relaxed and the nerves will regenerate. After a few
months, the rhythm of your breath as you sleep will be subconsciously regulated in the
same rhythm! You will think better, work better, share better, love better, and fight
better. This rhythmic mantra will eventually progress so that even in daily activities you will automatically hear the
mantra and take on the breath rhythm.
Mystically the effect is understood in numerology. The number 11 is the number of infinity in the world of
material and the conqueror of the physical realm. The number 22 is the infinite number of longing and mastery of
the mental realm. The breath is regulated in 22 beats and gives the mind the power to stretch to the infinite.
There cannot be enough praise of this meditation and its growth promoting effect on the personality. It gives
radiance and the radiance gives patience, which is the first condition of real Love. In Love you give without
attention to all the mistakes of another as the sun gives light and warmth to all people. The incorporation of this
practical universality in the personality comes with the disciplined practice of Shabd Kriya.

Har Har Meditation to Stimulate the Lymph

(from The Mind, by Yogi Bhajan and Gurucharan Singh Khalsa)
Sit straight. Put both hands palms up in front of your torso. Elbows close to the sides. Chant steadily as you pull in
the navel point:
Har har har har har...
The chant is continuous and regular. The pace is the same as the tape Tantric Har. As you chant each Har,
trace outward circles with both hands, keeping the palms up. The circles are about 12 inches in diameter. As the
arms come back along the sides, the elbows hit the sides of the torso definitely. Coordinate the sounding of the
mantra, the pulling of the navel, and circling of the hands, until they are a single flow.
Continue for 11 minutes. To end, inhale deeply, hold, and exhale. Repeat three times.

Exer cise Set for the L ymph System

!(Youth!and!Joy!Manual!
!
1.!Sit!in!Easy!pose.!
Interlace!the!fingers!into!
Venus!Lock!and!place!
behind!the!head!where!the!
neck!and!scalp!join.!
Extend!the!elbows!straight!
out!to!the!sides!parallel!to!
the!ground.!Begin!twisting!
powerfully!from!left!to!
right,!stopping!for!one!
count!in!the!center.!!
!
!
!
(1!second!to!each!direction).!Inhale!to!each!side,!exhale!in!the!center.!Twist!completely!to!each!side.!
Continue!for!9!minutes.!
!
This!exercise!removes!tension!from!the!shoulders!and!relaxes!the!muscles!of!the!breast.!When!the!breast!
muscles!are!not!relaxed!the!stomach!muscles!are!stressed!which!causes!fat!to!deposit!around!the!
abdomen.!When!the!shoulder!muscles!are!stretched,!the!supply!of!blood!to!the!brain!is!regulated.!
!
2.!Sitting!in!Easy!Pose,!grasp!the!outside!of!the!knees.!
Keep!the!spine!straight!and!with!the!power!!of!the!
hands!begin!!pulling!the!knees!up!towards!each!
other!in!front!of!the!chest!and!lowering!them!down!!
(one!cycle!takes!less!than!one!second).!Continue!for!
6!minutes.!
!
The!exercise!applies!a!tremendous!pressure!to!the!
breast!and!stomach!area.!It!also!works!on!breaking!
down!the!fat!around!the!abdomen!and!adjusts!the!
ankles!and!knees.!
!
!
3.!Stretch!both!legs!straight!out!in!front.!Keeping!your!arms!straight,!lean!back!on!your!hands!and!
point!them!backwards.!Bend!the!knees!up!and!rapidly!and!powerfully!start!kicking!your!legs!up!and!
down!in!the!air.!Keep!ankles!and!feet!relaxed!and!concentrate!on!moving!from!below!the!knees.!
Continue!for!3!minutes.!
This!exercise!works!on!the!lower!spine.!
!

!
4.!In!Easy!Pose,!sit!with!a!straight!spine.! !
Extend!the!arms!straight!in!front!of!you!
at!a!slight!angle!outwards,!parallel!to!the!
ground,!with!the!palms!facing!up.!
Alternately,!make!fists!of!the!hands!and!!!
pull!them!into!the!shoulder!area.!Pull!
hard!enough!to!make!the!body!shake!
and!move!rapidly.!Continue!for!1!R!2!
minutes.!
This!exercise!works!on!opening!up!the!
arteries.!
!
5.!Sit!in!Easy!Pose.!Place!the!flat!part!of!
your!fist!on!the!floor!next!to!your!hips.!
Keeping!the!back!straight!and!the!heels!
on!the!floor,!lift!the!body!up!and!then!
drop!it!down!(1R2!times!every!second).!
Continue!for!!4!minutes.!
This!exercise!builds!up!the!shoulder!
muscles!so!that!the!lower!torso!is!able!to!
relax.!It!gives!the!shoulders!a!workout!
they!never!get!in!day!to!day!life.!

!
!

6.! emain!sitting!in!Easy!Pose.!Place!
the!hands!on!the!knees.!Begin!bending!
left!to!right!from!the!waist.!Bend!
completely!to!each!side,!adding!a!little!
distance!with!each!bend!(one!complete!
cycle!takes!2!R!3!seconds)!for!5!R!6!
minutes.!
This!exercise!aids!in!digestion.!
!
!
!

7.!In!Easy!Pose!sit!with!a!straight!spine!
and!place!the!hands!on!the!knees.!Bend!
your!head!forward,!back,!left,!right,!
returning!to!the!center!after!each!bend.!
Silently!chant!Sa!as!you!bend!forward,!
Ta!to!the!back,!Na!to!the!left!and!Ma!to!
the!right.!Continue!rhythmically,!
coordinating!the!movement!with!the!
mantra!for!2!R!3!minutes.!
This!exercise!strengthens!the!neck.!
!

8.!Lion!Lick:!Site!in!Easy!Pose.!Place!the!hands!on!the!
knees!and!begin!flexing!your!spine!forwards!and!
backwards.!When!the!spine!is!!flexed!back!draw!the!
chin!to!the!chest!and!stick!the!whole!tongue!out!as!
you!make!the!sound!Hunh.!Inhale!through!the!nose!
as!the!spine!is!flexed!forward,!drawing!the!tongue!
back!into!the!mouth.!Continue!rhythmically!for!3!
minutes.!(One!complete!cycle!takes!approximately!
one!second.)!
This!exercise!works!on!opening!up!the!lungs.!
!

9.!Stand!up.!Place!the!feet!shoulderRwidth!apart,!with!the!
toes!facing!slightly!out.!Placing!the!hands!on!the!knees,!
begin!squatting!down!and!coming!halfway!up!keeping!
the!feet!flat!on!the!floor.!!!The!knees!will!act!as!a!fulcrum,!
helping!maintain!!!the!same!angle!between!the!back!and!
thighs!throughout!the!exercise.!Continue!rhythmically!for!
a!maximum!of!8!minutes,!resting!when!needed.!(One!
complete!cycle!takes!less!than!one!second).!
This!exercise!works!directly!on!the!knees.!If!the!knees!lose!
their!elasticity,!it!can!affect!the!alignment!of!the!whole!
body,!subsequently!causing!less!circulation!of!blood!to!the!
breast!area!and!increasing!the!chance!of!tumors.!
!
!
!
!
10.!Sit!down.!Stretch!both!legs!straight!out!in!front!and!keep!the!spine!erect,!hands!resting!in!the!lap! !
or!on!the!thighs.!Alternately!point!your!toes!forward,!and!then!flex!your!feet!back!(one!complete!
cycle!takes!1!R!2!seconds.)!Continue!for!1!minute.!This!exercise!strengthens!the!muscles!of!the!lower!
leg.!
!

!
11.!Sit!in!Easy!Pose.!Place!the!hands!on!the!knees!and!begin!rotating!!!
the!abdominal!area!and!lower!spine!around!in!large!circles;!roll!only!
to!the!right.!(One!complete!rotation!takes!1!R!2!seconds.)!Continue!for!
3!R!4!minutes.!
This!exercise!works!on!digestion.!

!
12.! emain!sitting!in!Easy!Pose!with!the!
hands!on!the!knees.! apidly!begin!shaking!
the!head!from!left!to!right!in!short,!sharp!
movement.!Allow!all!the!muscles!of!the!
mouth!and!face!to!relax.!Continue!for!3!
minutes.!As!you!loosen!up!and!shake,!the!
pituitary!gland,!the!temples!and!everything!in!
the!head!area!will!move.!It!allows!the!
capillaries!to!get!their!blood!supply!and!
strengthens!all!the!muscles!of!the!cheeks!and!
jaw.!
!
!
!

13.!Sit!in!Easy!Pose.!Extend!the!arms!out!in!
front!at!cheek!level!with!slightly!bent!
elbows.!The!palms!are!facing!each!other!
with!the!fingers!spread!apart.! apidly!shake!
the!hands!towards!the!center!of!the!body!
and!out,!keeping!the!wrists!loose.!The!
motion!is!precisely!in!and!out,!not!every!
which!way.!Shake!so!fast!that!you!feel!the!
fingers!cutting!the!air!and!the!hands!feel!
separate!from!the!body.!Continue!for!2!R!3!
minutes.!
This!is!an!excellent!exercise!for!the!sciatic!
!
nerve.!It!stimulates!circulation!and!removes!
the!poisons.!
!
!
14.!Sit!in!Easy!Pose.!Place!the!hands!in!the!lap.!Begin!chanting!Har,!
Har,!Har,!Har,!Hari,!Hari!continuously!with!the!tip!of!the!tongue!!!(one!
complete!repetition!takes!2!R!3!seconds).!Draw!the!navel!point!in!each!
time!the!tip!of!the!tongue!touches!the!upper!palate!behind!the!teeth.!
Continue!chanting!rhythmically!for!3!R!4!minutes.!
This!is!a!meditation!for!endurance.!

!
15.!In!Easy!Pose,!stretch!the!arms!over!the!
head.!Interlace!the!fingers!of!both!hands!
with!the!palm!facing!up.!Lean!back!and!begin!
stretching!from!side!to!side!like!a!cat.!
Continue!for!1!minute.!
This!exercise!balances!the!meridians!in!the!rib!
cage!and!the!area!above!it.!
!

16.!!Sit!in!Easy!Pose.!Begin!chanting:!God!and!Me,!Me!and!God,!are!One.!
Continue!for!3!minutes.!Then!chant:!I!am!Thee,!Thou!is!Me,!Me!is!Thou.!
Continue!this!for!2!R!3!minutes.!Finally!chant:!All!Things!Come!From!
God!and!All!Things!Go!To!God,!and!continue!for!2!minutes.!
!

Meditation to Develop Self-Reliance

Sit straight in a cross-legged position. Extend the arms forward at shoulder level
parallel to the floor, with elbows slightly bent. Palms are face down, with fingers
spread, tough and tight like nails these are your five antennae. Eyes are closed.
Move the arms rhythmically straight back and forward about 5 inches. Reach from the
shoulders to affect your chest and spine. Chant the Prosperity mantra Har Har Har Har
Gobinday by Niranjan Kaur (see mantra on the next page). Continue for 11 minutes.
To end, inhale deep, straighten and tighten your fingers as much as you can so your
hands automatically shake with the force of it. Cannon Fire Exhale. Repeat 2 more
times. Relax.
Har Har Har Har Gobinday
(Guru Gaitri Mantra with Four Hars)
HAR HAR HAR HAR GOBINDAY, HAR HAR HAR HAR MUKANDAY, HAR HAR HAR HAR UDAARAY,
HAR HAR HAR HAR APAARAY, HAR HAR HAR HAR HAREEANG, HAR HAR HAR HAR KAREEANG,
HAR HAR HAR HAR NIRNAAMAY, HAR HAR HAR HAR AKAAMAY
Har - The infinite creative aspect of God
Gobinday - Sustainer!
Mukanday - Liberator!
Udaaray - Enlightener
Apaaray - Infinite
Hariang - Destroyer
Kariang - Creator
Nirnaamay - Nameless
Akaamay - Desireless
This mantra fixes the mind to prosperity and power. It contains the eight facets of Self. Har is the original force of
Creativity. The four repetitions of Har give power to all aspects and provide the power to break down the barriers
of the past. It converts fear into the determination to use and expand the reserve energy of the Navel Point. It
invokes guidance and sustenance: all powers come to serve your true purpose.
This mantra brings prosperity, happiness, and saves us from calamities. It is a sound current which brings a
shield and brings good luck and removes discomfort and disease. It is the key to the doorway of self
elevation.!
This mantra is composed of 8 words about God, with 4 Hars added to it. Chant it from the navel and
listen to it.

1
Each word of the mantra opens up a chakra and feeds the soul, giving the feeling of deathlessness. It has the
2
3
power of a tidal wave to take away every block to your prosperity. It brings wealth even if you do not deserve it.
Regular practice of this exercise will totally change the psychic flow of your body. You will be different. Your
body will receive energy from the universal energy, which is called Prakirti. And as a Purusha (pure consciousness)
and Purkha (eternal being) you will just blossom. The body is given to you as a gift for you to emit and remit the
light of your soul. And when it emits and remits the soul, the universe brings to you what you need. Otherwise you
are a hustler I want this. Im working for this.
You have only one thing your breath. You will only know who you are if you know the length and strength of
your breath. When your mind does not stop and you go crazy, just hold the breath. In one second you forget why
you are doing it. Because when you breathe in and hold in, the mind comes into the balance centre. When you
breathe out and hold it out, your mind becomes intuitive. Life is very simple. Pave the way for your own
knowledge.

1(
Yogi(Bhajan.(A(Year(with(the(Master.(Oct(30(2000(#NM0367,(p.(87((
2(
Yogi(Bhajan.(The(Science(of(Keeping(Up.(Spring(Summer(2000(
(
(
3( Yogi(Bhajan.(Meditations(for(the(New(Millenium.(April(11(2001(#LA(0966