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 33 Minutes to Eliminate Stress, Create Vitality

Inside to Get Rid of Stress
3 exercises32 min - 32 min Reaching Me in Me

These fundamental kriyas shall never fail you if you do them for 11 minutes each. The practice
time must be exact. These are not exercises that can be done for less than 11 minutes or for
more than 11 minutes. In the first exercise you balanced the glandular system, the second
exercise balanced the chakras, and the last exercise balanced the three nervous systems. If all
these systems support you, how can you be stressed?

1. Pitta Kriya
Comments: This exercise works on the liver. The liver "is that by which you live," because it
cleans the bloodstream of impurities. The bloodstream interacts with every cell of your body.
When the bloodstream is polluted, it is very difficult to achieve a health-sustaining balance in your
body chemistry. In the eleven minutes of this exercise, the liver is stimulated to cleanse the blood
and the glands are stimulated to secrete and improve the chemistry of the blood. This
combination strenghtens your ability to handle stress more effectively.

Pitta Kriya (11 min) 4.

1. Sit in Easy Pose.
2. Put your left palm on the center of your chest.
3. Bend your right elbow.
4. Make a cup of your right hand. Move your cupped hand past your right ear, as if you are throwing
water over your shoulder. Keep your right arm moving back and forth, making sure that the right
wrist passes the right ear.
To End
1. Inhale deeply and hold your breath for 20 seconds as you press your right arm as far back as
possible, stretching the armpit.
2. Exhale like cannon fire through the mouth.
3. Repeat this sequence two more times.

2. Flick Saturn Fingers

Comments: This exercise brings all the chakras into balance and balances the Saturn energy
(the energy of purity and discipline) in your psyche.

Flick Saturn Fingers (11 min) 

1. Sit in Easy Pose.
2. Focus your eyes at the tip of your nose.
3. Bend your elbows and press them against your rib cage so that your forearms angle upward.
4. With your palms facing up, hold down the first joint of each Saturn (middle) finger with the thumb.
5. Flick both Saturn fingers at the same time as you chant "Har."
6. Continue rapidly flicking the fingers and chanting, using the tip of your tongue to chant.
To End
1. Inhale deeply, hold the breath 15-20 seconds, and continue to flick the Saturn fingers.
2. Exhale and repeat this sequence two more times.
Eye Focus Tip of the Nose
Mantra
 Har
3. Arm Scissors - Criss-Cross Side-to-Side

Arm Scissors (11 min)

1. Sit in Easy Pose.
2. Focus your eyes at the tip of your nose.
3. Extend both arms out to the sides, parallel to the floor, palms down. Allow no bend in the elbows.
4. Criss-cross your arms in front of you, horizontally, over and under, and alternating which arm crosses on top.
5. Chant "Har" each time your arms cross.
To End
1. Inhale deeply, hold the breath for 5-10 seconds, and continue to criss-cross your arms.
2. Exhale and repeat this sequence two more times.
Eye Focus Tip of the Nose
Mantra
 Har