This kriya can be found in the manual I Am a Woman: Creative, Sacred, and Invincible.
1. Stand Up. Bend forward from the waist, keeping the back parallel to the ground. Grab the calves or behind the knees. Begin to flex the spine as in cat/cow. Inhale and flex the spine downwards as if someone were sitting on your back. When the spine is pressed downwards, the neck is arched up. Exhale and flex the spine in the opposite direction, bringing the chin to the chest. Use the hands and feet as a firm base of support for the spine. The legs remain straight. Continue with a steady rhythm, coordinating the movement with the breath, for 7 minutes.
This exercise works on the kidneys and liver.
2. Remain standing and place the hands on the hips. Rapidly rotate the torso in large circles from the waist. Continue this twisting motion powerfully for 9 minutes.
This exercise rejuvenates the spleen and liver. You may feel nauseous as the liver releases toxins.
3. 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 maximim. Keep the elbows up and let the neck move also. Inhale left, exhale right, with a powerful breath. Continue for 4 minutes.
This exercise works on the kidneys. The neck must move in order to release the blood supply to the brain.
4. Remain sitting in Easy Pose. Extend the arms up at a 60° 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. Continue for 7 minutes.
This exercise breaks up deposits in the fingers and prevents arthritis. If you already have arthritis, it may work on improving it.
5. Sit in Easy Pose. Extend the arms out to the sides parallel to the ground. Make fists of 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 breathe powerfully. Stiffen the mouth into an “O” as you inhale and exhale. Continue rhythmically, coordinating the movement with the breath for 6 minutes.
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.
6. Still in Easy Pose, begin rotating the fists in small circles at the level of the Heart Center — left fist counter clockwise; right fist clockwise. Keep the elbows straight and fists tight. Move the shoulder blades and the muscles underneath the shoulder area. Continue powerfully for 2 minutes.
This exercise adjusts the muscles under the breasts. If this area is tight, it makes you very uptight.
7. Crouch in Crow Pose, soles of the feet flat on the floor, with the knees wide, and drawn up towards the chest. Keep the spine straight. Make fists of the hands with the thumbs out, and place them near your neck just above the shoulders. Fists stay in this position as you inhale and stand up. Exhale and lower yourself back down to Crow Pose. Continue for 3 minutes.
8. Sitali Pranayam. Sit in Easy Pose and relax the hands on the knees. Keep the spine straight. 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. After 4-5 minutes, play the Dukh Bhanjan recording if available, and meditate on the healing vibrations of the Golden Temple and the shabd (sound current of the words). Continue breathing rhythmically, coordinating the breath to the music. Continue for 2 minutes.
Sitali Pranayam 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 thi pranayam. This shabd, Dukh Bhanjan was sung in praise of that place where many were healed by a sip and dip in the nectar tank at the Golden Temple.
9. Continue listening to the recording. Sit in Easy Pose and raise the arms, curving them upwards. Close your eyes and rhythmically move your body to the music. Move as your body feels. Stop thinking and move with the beat. If you can bring your body into exact rhythm with the music, you can go into a state of ecstacy. Continue for 10 minutes.
10. Bowing Jaap Sahib. Sit on the heels in Rock Pose, with hands on thighs. Listen to a recording of Jaap Sahib and begin bowing the forehead to the floor to the Namastang rhythm: Bowing 4 counts. Resting 1 with the music. (Touching the forehead to the ground and rising up is 1 count.)
Without the recording the movement is done to 10 beats as follows: Bow down and come up 4 times (to the count of 8) and rest in the upward position, on counts 9 and 10.
Continue for 8 minutes.
This exercise done in Rock Pose has been known to heal any rock formations in the body such as kidney stones and gallstones.
11. Sit in a meditative posture. Lock the hands behind the back of the head in Venus Lock, elbows out to the sides and apply pressure, keeping the spine straight. Close your eyes and begin chanting aloud with the Jaap Sahib recording. Copy the very essence of it and feel the vibrations going through your hands to the back of the head as you chant. If the recording is not available, breathe long and gently in this position. Continue 8 minutes. Relax.