kundalini yoga -- manager aspect of the mind

seated HAR

  1. Sit in easy pose with the legs crossed. Place the right hand over the left, palms facing down at heart level. Thumb tips touch and point toward the heart.

  2. Chant the mantra HAR. With each HAR, pull in the naval point and lift the chest up and forward. Then release the naval and allow your lower spine to rock back slightly.