Preparatory Exercises for Lungs, Magnetic Field & Deep Meditation

November 27, 1974

This sequence starts by cleansing the blood and increasing lung capacity. It then stimulates the circulatory system and enhances thyroid and parathyroid function, expanding the upper magnetic field. This makes it an ideal starting point for beginners seeking to prepare for deep meditation.

Illustration of Helen sitting in easy pose with hands in Pranam Mudra above head, leaning back and mouth open

Exercise 1: Whistle Breath

Posture & Mudra: Sit in Easy Pose (Sukhasana) with your arms straight overhead, the palms flat together and thumbs crossed. Straighten your spine and gently tilt backward, maintaining your balance.

Movement & Breath: Inhale and exhale slowly through a puckered mouth, making a whistling sound.

Duration: Continue for 5 minutes.

Ending: Relax for 30 seconds.

Exercise 2: Arm stretch

Posture and Mudra: Sit in Easy Pose (Sukhasana). Interlace your fingers with the palms facing out at the level of your Heart Center.

Movement and Breath: Inhale as you extend your arms straight forward parallel to the ground. Exhale as you bring your hands back to the starting position. Alternate between these positions with powerful breathing.

Duration: Continue for 2-3 minutes.

Ending: Inhale with arms extended, hold your breath briefly, then relax.

Illustration of Helen sitting in easy pose with hands interlaced facing outward - hands extended forward and hands towards chest.

Illustration of Helen sitting in easy pose with Hands interlaced facing outward - hands extended forward. Doing arm pumps

Exercise 3: Arm Pumps

Posture and Mudra: Sit in Easy Pose (Sukhasana) with your arms extended as in the previous exercise.

Movement and Breath: Inhale, and as you hold the breath in, pump your arms overhead and back down. Exhale, as you bring your hands in toward your chest. Quickly inhale back to the starting position. Continue this sequence in a steady rhythm.

Duration: Continue for 2-3 minutes.

Ending: Inhale with arms extended, hold your breath for 10-15 seconds. Exhale and relax.

Exercise 4: Fist Pulls

Posture and Mudra: Extend your arms out straight at shoulder level parallel to the ground and at a 60 degree angle from the body, palms facing each other.

Movement and Breath: Inhale deeply, as you clench your hands into fists. Hold the breath in as you bend your arms and pull the fists toward your chest with great tension. Exhale explosively when your fists touch the chest.

Mindful Attention: Maintain an angry, determined expression.

Duration: Continue for 3 minutes.

Illustration of Helen sitting in easy pose with Hands open - arms out and parallel to ground. And hand in fist at heart center.

Illustration of Helen sitting in easy pose with Hands interlaced facing up - behind neck. Doing overhead arm stretch

Exercise 5: Overhead Arm Stretch

Posture and Mudra: Sit in Easy Pose, and interlace your fingers behind your neck, with the palms facing up.

Movement and Breath: Inhale and stretch your arms straight up overhead. Exhale back down to the starting position. Repeat this sequence rapidly and rhythmically.

Duration: Continue for 2-3 minutes.

Exercise 6: Torso Twists

Posture and Mudra: Sit in Easy Pose (Sukhasana) with your arms straight overhead.Bring your palms together, and cross your thumbs, hugging your ears.

Movement and Breath: Inhale and twist the torso to the left. Exhale and twist to the right. Continue alternating quickly and steadily.

Duration: Continue for 2-3 minutes.

Ending: Inhale to the center. Suspend your breath and apply Root Lock (Mula Bandha). Exhale and relax.

Illustration of Helen sitting in easy pose with Pranam Mudra above head - twisting

Illustration of Helen sitting in easy pose with hands interlaced at heart center and hands interlaced at head level. Doing the Upper Triangle Arm Pumps

Exercise 7: Upper Triangle Arm Pumps

Posture and Mudra: Sit in Easy Pose (Sukhasana) and interlace your fingers with palms facing down at the level of your Heart Center.

Movement and Breath: Inhale as you raise your palms and forearms to the level of your Third Eye Point (Ajna Chakra). Exhale down to the level of your Heart Center (Anahata Chakra). Continue rapidly pumping with a strong, steady breath.

Duration: Continue for 2-3 minutes.

Ending: Inhale and hold your breath for 10-15 seconds. Exhale and relax.

Exercise 8: Spinal Twist

Posture and Mudra: Sit in Easy Pose (Sukhasana) and grasp your shoulders with fingers in front and thumbs in back.

Movement and Breath: Inhale and twist the torso to the left, exhale and twist to the right. Keep the upper arms parallel to the floor and the elbows pulled back.

Duration: Continue for 2-3 minutes.

Ending: Inhale to the center, apply Root Lock (Mula Bandha), and hold your breath for 10-15 seconds. Exhale and relax.

Illustration of Helen sitting in easy pose with Shoulder shrugs

Exercise 9: Shoulder Shrugs

Posture and Mudra: Sit in Easy Pose.

Movement and Breath: Inhale and raise both your shoulders up towards the ears. Exhale and drop them back down.

Duration: Continue for 2-3 minutes.

Exercise 10: Spinal Flex (Camel Ride)

Posture and Mudra: Sit in Easy Pose (Sukhasana). Grasp the ankles with both hands.

Movement and Breath: Inhale and arch your spine forward, lifting your chest. Exhale and round your spine back, keeping your head level. Continue like this.

Duration: Continue for 2-3 minutes.

Illustration of woman sitting in easy pose with hands in Gyan mudra

Exercise 11: Meditation

Eyes/Drishti: Roll your eyes up, and concentrate at the top of your head.

Mindful Attention: Meditate.

Duration: Continue for 15 minutes.