1) Sit in comfortable cross-legged pose(easy pose). Grab the ankles with both hands and deeply inhale. Flex the spine forward and lift the chest up. (1A) On the exhale, flex the spine backwards (1B) Keep the head level so it does not "flip-flop". Repeat 11 or 26 or 52 or 108 times, depending upon the student. Then inhale. Rest one minute.

2) Sit on knees + heels. (Rock pose) Place the hands flat on the thighs. Flex spine forward with the inhale (2A), backward with the exhale (2B). Repeat as above. Rest for two minutes.

3) In easy pose, grasp the shoulders with the fingers in front, thumbs in back. Inhale and twist to the left, exhale and twist to the right. Breathing is long and deep. Continue 26 times (more or less depending upon student) and inhale facing forward. Rest one minute.

4) Lock the fingers in bear grip (left palm faces out and right palm faces in; grabbing the fingers and try pulling hands apart) at the heart center (4A). Move the elbows in a see-saw motion, breathing long and deep with the motion (4B). Continue 26 times (more or less) and inhale, exhale, pull on the lock. Relax 30 seconds.

5) In easy pose, grasp the knees firmly and, keeping the elbows straight, begin to flex the upper spine. Inhale forward, exhale back. Repeat 11 or 26 or 52 or 108 times, rest one minute.

6) Shrug both shoulders up with the inhale, down with the exhale. Do this for a little less than two minutes. Inhale and hold 15 seconds with shoulders pressed up. Relax the shoulders.

7) Roll the neck slowly to the right 5 times, then to the left 5 times. Inhale, pull the neck straight.

8) Lock the fingers in bear grip at the throat level (8A). Inhale, tighten lower body muscles (mul bhand). Exhale, apply mul bhand. Then raise the hands above the head (8B). Inhale, apply mul bhand. Exhale, apply mul bhand. Repeat the cycle two more times.

9) Sat Kriya: Sit on heels with arms stretched over the head (9A). Interlock the fingers except for the two index fingers which point straight up (9B). Say "Sat" and pull the navel point in; say "Nam" and relax it. Continue at least three minutes. Then inhale--squeeze the energy from the base of the spine to the top of the skull.

Now enjoy a complete relaxation. You will "wake up" feeling brand new.Age is measured by the flexiblity of the spine; to stay young, stay flexible. This series works systematically from the base of the spine to the top. All 26 vertebrae receive stimulation.