Relieving Your Elementary Stress

November 8, 1989

Elementary stress comes from outdated and external expectations of who we are supposed to be. Parental expectations turn into beliefs and behavior patterns that we maintain, but are not who we really are. This creates a gap between who we think we are and who we really are inside. This gap, in turn, produces stress, because we are not operating from our true center. Connect deeply with yourself and clear your elementary stress with this set, so you can embody more vitality and happiness.

Illustration of Elaine sitting in easy pose doing the Clapping sequence exercise

1. Clapping Sequence

Posture & Mudra: Sit in Easy Pose (Sukhasana).

Movement: Clap your hands in the following sequence:

  1. Slap both thighs with your palms.
  2. Clap your hands in front of your chest.
  3. Open your forearms into a V shape.
  4. Slap both thighs with your palms.

You will slap the thighs twice in a row as you continue the cycle in rhythm.

Duration: Continue for 3 minutes.

Ending: 

  1. Inhale deeply and suspend your breath for 15 seconds. Close your eyes and become thoughtless. Exhale.
  2. Repeat this sequence 3 more times, holding the breath for 10 seconds.

2. Repeat Clapping Sequence

Posture & Mudra: Sit in Easy Pose (Sukhasana).

Movement & Breath: Repeat the clapping sequence as in Exercise 1.

Duration: Continue for 1 minute.

Ending: Inhale deeply, and suspend your breath for 10 seconds. Exhale and relax.

Illustration of Elaine sitting in easy pose doing the Clapping sequence exercise
Illustration of Elaine sitting in easy pose with hands clasped at heart with elbows down by side

3. Rib Cage Stimulation

Posture & Mudra: Sit in Easy Pose (Sukhasana). Clasp your hands in front of the Heart Center (Anahata Chakra) with the palms together, fingers wrapped around the opposite hand, and the thumbs crossed.

Movement: Lift the elbows up, then bring them down to strike the rib cage hard and fast.

Duration: Continue for 3 minutes.

Ending: 

  1. Inhale deeply, suspend your breath for 10 seconds, and press the rib cage strongly with the elbows. Exhale.
  2. Repeat this sequence one more time, tightening the elbows against the rib cage.
  3. Repeat this sequence again, holding your breath up to 30 seconds. Exhale and relax.

4. Criss Cross Hands

Posture & Mudra: Sit in Easy Pose (Sukhasana). Bend your elbows and bring the hands up to the level of your face with your palms facing forward. Stretch the fingers wide apart.

Movement: Criss cross your hands in front of your face in your own rhythm.

Duration: Continue for 2 ½ minutes.

Ending: 

  1. Inhale deeply and suspend your breath for 10 seconds. Exhale.
  2. Repeat this sequence two more times.
  3. Shake out your arms and hands.

Illustration of Elaine sitting in easy pose doing criss cross hands exercise. hands to the side facing forward and hands facing forward crossing each other
Illustration of Elaine sitting in easy pose with hitting hands in the floor in front of her

5. Drum Playing

Posture & Mudra: Sit in Easy Pose (Sukhasana). Bend forward and place your palms on the ground in front of you.

Mantra: You can play drum music to provide a rhythm.

Suggested recording: Drums of Punjab or Nagara Drum.

Movement & Breath: Beat the ground in front of you as if playing the drums.

Eyes/Drishti: Closed.

Mindful Attention: Let your body relax and move with the rhythm.

Duration: Continue for 3 ½ minutes.

6. Shoulder Dance

Posture & Mudra: Sit in Easy Pose (Sukhasana). Bring your hands up.

Mantra: You can play drum music to provide a rhythm.

Suggested recording: Drums of Punjab or Nagara Drum.

Movement & Breath: Dance your shoulders and upper body to the rhythm.

Duration: Continue for 7-10 minutes.

Ending: 

  1. Inhale deeply and suspend your breath. Exhale.
  2. Repeat this sequence two more times.

Illustration of Elaine sitting in easy pose doing dancing with hands above head
Illustration of Elaine sitting in easy pose with hands over heart center

7. Relaxation

Posture & Mudra: Sit in Easy Pose (Sukhasana). Place your hands on your Heart Center (Anahata Chakra) right on top of left.

Mantra: Listen to the gong or a gong recording, if available.

Suggested recording: Gong Bath by Christine Lopez from the album Vibrate the Cosmos.

Eyes/Drishti: Closed.

Mindful Attention: Sit up straight and sleep as you listen to the gong.

Duration: Continue for 8 ½ minutes.

8. Chanting

Posture & Mudra: Sit in Easy Pose (Sukhasana).

Mantra: Chant the mantra “CHATRA CHAKRA VARTEE”. If you don’t know the mantra, copy the sounds that you hear.

“CHATRA CHAKRA VARTEE, CHATRA CHAKRA BHUGATAY

SUYAMBHAV SUBHANG, SARABADAA SARAB JUGATAY

DUKAALANG PRANAASEE, DI-AALANG SAROOPAY

SADAA ANG SANGAY, ABHANGANG BIBHOOTAY”

Suggested recording: Chatr Chakr Vartee by Kulwant Singh from the album Healing Sounds of the Ancients Collection Vol. 1.

Duration: Continue for 1 minute.

Illustration of Elaine sitting in easy pose with hands over heart center