: Creating a soft constriction in the throat to produce a rhythmic, soothing sound.

(the power of the word), allowing one to speak with force, sincerity, and truth. Energy Flow:

Modifications & Progressions

Following the meditation, spend time in silence surveying your previous day's words to see if they were sincere and truthful. Character Alignment:

Sit cross-legged with hands in Gyan Mudra (thumb and index finger touching). Inhale as you turn your head right, and exhale as you turn it left.

: Pivoting the entire torso forward and back 30 degrees from the base of the spine while sitting on the heels. Deep Relaxation (Savasana)