Saahibee Kriya
When you control your domain you "come from" or act from the center of your being. In the 
realm of mind it means you can hold and project an important thought. In the realm of body it 
means you are able to circulate blood from the core to all the outlying limbs and glands. 
This kriya gives you that command in both realms. The deep muscular tension released through these exercises enables the blood to flow freely to all parts of the body feeding the cells with oxygen and nutrients and flushing the body of toxins and the by products of normal metabolism.  Follow this series by a meditation to gain the spirit of a saint and fearlessness of a warrior.

 
1a.  Lie down on the back with the heels together and flex the feet toward the head. Make a circle of the mouth and begin Breath of Fire through the mouth. Raise the legs straight up to 90 degrees and lower them to the ground keeping the feet and toes flexed and the knees straight. Move rhythmically with the breath for 5 minutes then inhale and hold the legs up briefly. Slowly lower the legs to the ground as you exhale.
 

1a.  Resume the exercise raising alternate legs to 90 degrees. Breathing in the same manner move rapidly for 2 minutes.

This exercise helps to correct menstrual irregularities.
2a. This is a two-part exercise done in Cow Pose. First extend alternate legs up and back as high as possible. Begin Breath of Fire through the circled mouth raising and lowering the legs rapidly in rhythm with the breath. Continue for 4 minutes.                                                                                
2b.  Next remain on the hands and knees. As you raise the right leg up and back, simultaneously extend the left arm straight out in front of the body, then lower them and raise the opposite arm and leg. Continue alternating the arms and legs, moving rhythmically with Breath of Fire through the circled mouth for 2 minutes. Inhale, exhale and relax onto the heels.

 
3.  Come into Frog Pose.  Inhale and straighten the legs and bring the forehead toward the knees keeping the fingertips on the ground. Exhale into the squatting position. Continue moving rhythmically and rapidly 52 times. (Up and down equals one count.)

 
4.  Sit in Easy Pose with the navel pulled in and the chest out. Tuck the chin in to form a straight line from the base of the spine to the top of the head and lock yourself in this posture. Now extend your arms-up to 60 degrees with the palms facing each other. Keep the arms straight with no bend in the elbows. Inhale and extend the arms up to 90 degrees, then exhale and lower the arms to 60 degrees.  Continue for 5 minutes taking one complete breath every 2 seconds. (Musical Variation: Jaap Sahib by Ragi Sat Nam Singh. Extend the arms straight up to 90 degrees on the first accented beat Namastang or Namo, then back down to 60 degrees on the second beat. Do not move at all during musical phrases. Do this as a perfect drill through Verse 28 (to Chaachree Chand).

Move in perfect rhythm with the music. Then inhale, exhale and relax.

Physically this exercise stimulates the heart, circulatory system and glandular system. It works  powerfully on the mental realm as well, training you to concentrate and gain control of your mind and Saahibee or control over your domain. 

5.  Remain in Easy Pose. Breathe long and deep and meditate for 5 minutes. (Musical Variation: Himalaya by Sat Peter Singh. Meditate to the music.)
 

6.  Lie down on your back with the legs crossed at the ankles and hands crossed over the heart. Relax in this position and breathe long and deep for 5 minutes. (Musical Variation: Promises by Sat Peter Singh. Meditate to the music.)