Rite 3

Contraction interferes with the functioning of the solar plexus ganglion that relays messages to the brain relevant to our sense of safety and stimulates the "fight or flight" reflex. This rite provides an extension and a powerful lifting of the entire trunk, which is the opposite of a defensive, contractive stance. By performing this motion, you are reversing the energy flow and raising the energy to the heart area. 

Establish a rhythmic breathing pattern. Breathe in deeply as you arch the spine. Breathe out as you return to an erect position. 

When you are finished with this series of motions, extend your arms at shoulder level straight out in front of you and lean back without arching your back. You will feel this stretching the facia lata at the outer thighs.

Rite 4

Tabletop. Sit on floor with your legs extended, body erect, feet flexed and about 12 inches apart, palms flat on floor next to your hips, fingers pointed toward your feet. Tuck the chin forward against the chest. Now, tilt the head backward as far as it will go. At the same time, bend your knees and push up to a "tabletop" position, arms straight. Let your head fall back gently. The trunk of the body will be in a straight line with the upper legs, horizontal to the floor. Then, tense every muscle in the body. Finally, relax your muscles as you return to the original sitting position. Rest before repeating the procedure. 

Breathe in as you raise up, hold your breath as you tense the muscles, breathe out completely as you come down. Continue breathing in the same rhythm as long as you rest between repetitions. 

Rite 5

Up Dog and Down Dog. Begin on all fours, toes flexed, palms on floor, weight distributed evenly among your knees, your palms, and the balls of your feet. Throughout this rite, your hands and feet should be kept straight. Start with your arms perpendicular to the floor, and the spine arched downward, so that the body is in a sagging position. Slowly lift your buttocks toward the sky, with a flat back, lowering your head, so your body makes an inverted "V." Tuck your chin to your chest. Pause, then lower your buttocks while pressing your palms into the floor, until your legs are in a plank position (parallel to the ground), moving your chest out and shoulders back. Inhale on your way up; exhale on your way down. Repeat, up to 21 times. In the rite, your body is moving in concert, moving energy up the spine.

Follow the deep breathing pattern used in the previous rites. Breathe in deeply as you raise the body, breathe out  fully as you lower it.

Rite 6

Deep Breathing. Stand comfortably and exhale as you bend from the waist, placing your hands on your knees. Expel the last bit of air from your lungs and without taking in new breath, return to an erect position. Place your hands on your hips, with fingers to the front and press as hard as you can while sucking in the abdomen. This will raise your shoulders and chest. While holding in the abdomen, also squeeze the pubococcygeal muscle up to emphasize the upward thrust. Hold this position and bring your closed eyeballs to the point between the eyebrows so that all this lower chakric energy will rise up to the highest centers. When you must take a breath, breathe in through your nose and then exhale through the mouth as you drop your arms down to your sides to relax. Take in several normal breaths through the nose and mouth before beginning again.