Sit in easy pose with the hands in prayer pose.
Keeping the hands together inhale and raise the arms up straight. It is like the position for Sat Kriya.
Begin, as in Sat Kriya, chanting Sat Nam, pulling the navel with each repetition.
After three repetitions, slowly chant Wahe Guru as the hands are slowly brought down to the heart level against the body. Repeat this cycle.
Continue for 3 Min, increasing to 11 Minutes
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