Meridian Exercise - 1st day (3 hours)

• Review of asana of the 1st day
  - do the exercise checking if performed correctly
• Exercise to feel the body's center of gravity
• Examples:
  In case a person has problem in the lung various exercises are recommended to stimulate the lung meridian including the one to stimulate thoracic vertebra #2 and #3 with the use of a dumb bell.
  In case a person has problem in kidney some exercises to stimulate the kidney meridian in the legs, and to stimulate the area of lumbar vertebra #2 are recommended.
• Q & A

• Explanation of "Eight Limbs" of Yoga
• Explanation of "Three Bodies & Three Minds" in yoga

Training/Practice

• Sitting posture (siddhasana)
     - To stimulate the kundalini energy sit with the heel of one leg pressing the 
       perineum. Fold the other leg and position its tip of over the thigh of another leg.
  - Hold the spine straight with its natural curvature, feel body's center of gravity at
    "tanden" and, relaxing the shoulder muscle, sit in a posture in which the body is held stable effortlessly. 
• Tanden Breathing (lower abdomen breathing)
  -       Breathe not by chest but by lower abdomen centered around "tanden".
  -       Practice to be able to do so rhythmically and naturally without conscious effort.
• Standard breathing
  -       Alternately breathe through one nostril for each breath. Inhale prana firmly into  "tanden. Then, holding breath, imagine to raise shakti from perineum to "tanden"
     mixing it with prana and exhale slowly through the nostril.
  -  Activate the kundalini by merging the prana and shakti into one.
• Circulation of light
  Maintain the balance of ki energy in upper, lower, left and right sides of the body.
• Concentration on svadhisthana chakra
  Concentrate on "tanden" to activate it and transform ki energy to spiritual energy.
• Concentration on ajna chakra
  Concentrate on ajna chakra and transform kundalini shakti to spiritual energy. Chakra alone can transform ki energy to spiritual energy.
• Q&A

 Meditation Calss  2nd day

• Bhastrika pranayama
  Purify the respiratory system and activate the kundalini
• Jalandhara bandha
  - Enhance the function of thyroid and parathyroid.
  - Activate the vhishudhi chakra
  - Activate the hormone system in whole body and the autonomic nervous system
     Person with heart problem or high blood pressure should limit this exercise 2 to 3 times.
• Mula bandha
  Activate the urogenital function and kundalini
• At the end practice meditation to concentrate on both svadhisthana and ajna chakra
• Q&A