1. Cow Pose beating Chest

2. Easy Pose alternately beating low Back

3. Alternately beating Kidney Point on Side Body with Fists

4. Beat Shoulders in Unison with Open Palms

5. Activate Navel Muscles and Alternately beat with Fists

6. Alternately Beat Chest with Fists

7. Legs out, alternately beat knees with open Palms

8. Knees to Chest while Seated, beat palms to top of Feet

9. Alternately beat back of Hands with Palm

10. Frog Bounces

11. Corpse Pose


1. Apple on the Right Arm above the elbow, Right Fingers to Shoulder

2. Keep Position, add a flicking wrist motion with Left Hand in Gyan Mudra

3. Add a Spinal Twist

4. Corpse Pose with Fruit pressing into Navel while Pumping Navel

5. Keep Navel muscles engaged raise both legs and hold Big Toes, keep fruit balanced on navel

6. Legs down, Raise both arms while holding Apple, elbows Straight

7. Get up and eat your apple.


Chant Waheguru in a whisper with the arms over head, palms face down and thumbtips touching while pointing behind you. Male identifying place Right hand on top of Left, Female identifying, the reverse. Eyes are 1/10 open and gazing at the upper lip.

"This kriya is very potent and must be respected. The effects are extensive. The meditation affects the element of trust in the human personality. Trust is the basis of faith and commitment and the sense of reality. It will give you the elevation of Spirit so you can stand up to any challenge. It builds and balances the aura from the fourth Chakra up."

mastering the self journal prompt september.jpg


In India, when someone gets a fever, they make one of these special chapatis. It makes a person sweat and the fever comes down.

2 cups whole wheat flour


1 tsp. black pepper

1/2 tsp. cinnamon

1/2 tsp. cardamom

1 tsp. fennel seeds


Place flour in a bowl. Mix in spices. Stir in enough water to make a soft dough that comes away from the sides of the bowl. Add more flour if necessary. Knead the dough until it is smooth, soft and springy, and not at all sticky. Heat an iron skillet over medium-high heat. Form dough into ping-pong sized balls. Then flatten into squat patties. Flour patties on both sides and roll out on a lightly floured board into 6 inch diameter circles, not more than 1/8 inch thick.

Place on hot skillet. Cook on the first side until lightly crusted — not even browned. Flip over and cook second side the same way. Then, either place the chapati directly over a gas flame, flipping it once or twice so that it puffs up, or flip it over in the pan and lightly press on it with a spatula or paper towel to make it puff up. Then, flip it over again and do the same thing on the other side. When properly done, there should be only a sprinkling of brown spots on either side. If the chapati browns rapidly the heat is too high.

As each one is done, spread butter or melted ghee on top of it and stack. (The top of one chapati will butter the bottom of the next.)

Yields 8-12 chapatis.

Charanpal’s notes: When I was in India back in 2013, every household I visited made chapatis on the daily! The matriarch of the families could make them with their eyes closed. It is a staple there, just like bread is to the west (or used to be before the paleo craze). I have to be honest, I have no idea how these would turn out if you subbed the flour for gluten free. Give it a try, and if you do, please let us know the outcome!