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- :
My body cells are tnade of
light, my fleshly cells are
made of Thee. They are
perfect, for Thou art
they are Spirit, for Thou a -
from MetaphipkaaJ Meditations 1932
:1.
With your arms out straight to
your sides at shoulder level, exhale
with the double breath and brirg your
arms to the front until your palms
touch. With a double inhalation, bring
your arms back out.tensing the
entire body upwards in a wave. Relax
down in reverse order with a double
exhalation. Do this 3-5 times.
5
Tense your left chest and buttock
together. Relax, and then repeat on
the right side. Do this sequence 3
times.
13
With your hands still on your hips
and your feet slightly
apartand with
tension along the spine-_slowly
bend
your upper body to the left, and then
to the right. Keep your lower body
stationary, and your hd
in a
line with the spine. Do this 3 times.
2
CALF RECHARGING
ilalance on your right foot,
slowly bending your left leg up at
the knee while tensing your calf
musde. Relax tension at the top, and
then push your footback down
(tensing the calf again) Do this 3
times with your left leg, do anide
rotation, and then repeat 3 times on
the right
BACK
RECHARGING
Tense and recharge your
lower left back muscle (just above
the waist), relax, and then repeat on
the right Alternate sides, tensing
and relaxing each 3 times. Then do
the same with your middle back
muscles just below the shoulder
blades. Finishwith your upper back
muscles just below your neck.
14
Bend slightly forward, and
with your knuckles or thumbs press
firmly in on the muscles located on
each side of the spine. Start at the
base of the spine, and as you press
in :irrh vnijr niiw ff%rrci flU
draw your head and upper body
back. Repeat, working up the spine.
Exhale normally. Begin by inhaling strongly through your nose
with a double breath: a short, sharp inhalation followed
directly by a long , strong inhalation completely filling the
lungs. Then without pause, exhale twice through your mouth
with a short, then a long exhalation, making a breathy sound:
Huh, huhhhhhh. Feel cosmic energy flowing into the
nedulla with the breath.
Lightly h:iise and
recharge your ankle by rotating it in
small circles 3 times in each
direction. (Do this after calf
recharging on each side.)
With your fingers resting
on your shoulders, rotate your arms
and shoulders inlarge cirdes (be
sure to move your shoulders, not
just your arms). Do this 3 times
forward and then 3 times in reverse.
15
.
(with arms from side to side)
With your arms straight out at
shoulder height, your feet slightly
apart, and your hips stationary,
twist your upper body and arms
From side to side (with tension in
your arms). Do ti Li:, tirite each
way.
CALF-FOREARM
fH1GH-JPPER ARM
Tense your left calf and foreann together (tensing
low, medium, and then high). Relax, and tense
your left thigh and upper arm together. Do this
sequence 3 times on the left, then 3 times on the
right. Then, tense both calves and both forearms
simultaneously. Relax, arid tense both thighs and
both upper arms. Do this sequence 3 times, also.
THROAT RECHARGING
Tense, recharge, and then relax your
whole throat 3 times. Then, alternate
tensing the left side of your neck, relaxing, arid
tensing the right side, and relaxing. Do the left
and right sides 3 times each.
:i
6
SKULL TAPPING
I 7
SCALP MASSAGE
Press your fingertips firmly on your
head, and rotate small areas of your scalp in
circles, working over the entire scalp. (Actually
move your scalp: Dont merely rub the head.)
.--
0, TnfintteSiritT
MUSCLE RECHARGING AND RELAXING
Rechurge my body with Thy conCiUS Cosmic Energy. Recharge
[try mind with Thy Concentration and determination. Richarge my soul, and all souls,
with Thy e:ver-ntwjoy. 0, eternal youth ofbody, mud and soul, abide within meforever andforever!
Paramhansa Yogananda
Visualje drawing energy in through the medulla oblangata
(the hollow spot at the base of the skull), and willing it to the
particular muscle or body part. Tense low, then medium, and
then with maximum tension - right at the center of each
musde. Never tense quickly, jerkily, or hard enough to create
discomfort. After tensing, relax completely - from high, t
medium, to low, and finally to no teiision.
THE DOUBLE BREATh
DOUBLE BREATHING
(with palms touching)
U
Within me lies the energy to
accomplish au that I will to
F do. Behind my every act is
r
r
infinte pow.
from Affirmations and Priyers
Swami Kriyananda
ANKLE ROTATION
CHEST AND
B UTTOCK
RECHARGING
4
6
SHOULDER
ROTATION
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: ft., ., ---
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F--
1
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g -g
SPINAL
:w
2
SPINAL ROTATION
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y
NECK
I (I
NECK ROTATION
(_.
II
RECHARGING 7N
.
rtand
-4f-cj.
RECHARGING
Rotate your head in
ft
(lower back adjustment)
3tart WthYOkSII1Y
c (i fl
(
\ Slc,wly relax arid lower your head
3 mediumcircles with -I
With your feet slightly apart and
\j
foard from your waist and arch your back
\\ until it fiflall 3falls against your
tulSlOfl 3 times in one
SttIOx1Y and your legsstraight,
slightly With low tension iii YOtff
lower back
1...
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chest, then pull it up slowly against . di]CtiOfl, and then 3 timesin the
twist your upper body, shoulders,
and your hips stationary, rotate your tTUflk in
\ I
(
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tension in the neck. Do this 3 times.
otbeT. Repeat with no tension in the
and arms in one direction while you
circles. Do this 3 times in one direction, then.

\
.. neck, 3 tunes each way. Caution: Be
twist your hips and lower body in the ..
in the other.
)
I \
gentle; dont grind the neck.
opposite direction (a quick, snappy
\
motion). Alternate twisting to the left
. .
-
and right Twist eaci way 3 times. .;
i

.
SPINAL
STRETCHING
(bending from side to side)
SPINAL
ADJUSTMENT
UPPER SPINAL
TWISTING
. and memory exercise. Briskly nip
your skull all over with your knuckles.