Sitting on the floor or a chair with the spine straight
Eyes are slightly open looking down into the your cupped hands
Make a cup with your hands resting your RIGHT hand in your LEFT hand. Hold this mudra at your heart center.
Inhale deeply in a steady breath through the NOSE. Exhale in a focused release out of the mouth and over the hands.
Notice your thoughts or desires that are negative or distracting (currently or from the past that still haunt you). Hold this mental focus on these thoughts as you inhale and release them as you exhale.
Sit in the silence of the experience you are creating. The silence will allow the monkey mind to unveil the negative thoughts or fears to release.
Exhale completely and hold your focus and squeeze each vertebra until you reach the base. Inhale powerfully and then exhale and repeat 3-5 times. Completely relax
3, 7, 11, 22 min. daily practice for full effect.
Kundalini Yoga as Taught By Yogi Bhajan