When metabolism starts goofing out, things go bad in spite of everything and it create a lot of discouragement. -Yogi Bhajan

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Sophie Fitzgerald
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1 P-FRUIT SET

2 When metabolism starts goofing out, things go bad in spite of everything and it create a lot of discouragement. -Yogi Bhajan Yogi Bhajan gave this kriya to be practiced in the spring months. Do it daily and eat mostly P-Fruits along with an early dinner (no later than 5pm) and you ll completely heal your body - no matter how much damage you ve done to it in the past. You will need a P Fruit to practice this yoga set. P-fruits include pineapple, peach, plum, pear, papaya, pomegranate etc.

3 TUNE IN With hands in prayer pose, chant or speak Ong Namo Guru Dev Namo three times.

4 Sit in easy pose. Begin paddling alternate arms as though you were swimming, doing the forward stroke. Move powerfully and quickly. TIME: 3 minutes 43 seconds. TO END: move quickly into the next exercise.

5 Come up to standing and place your hands on the floor. Begin jumping both your hands and feet off the floor simultaneously. Use the power of the navel. Yogi Bhajan called this a kangaroo jump. TIME: 6 minutes 36 seconds. TO END: move quickly into the next exercise.

6 Sit in easy pose. Begin paddling alternate arms as though you were swimming, doing the forward stroke. Move powerfully and quickly. TIME: 42 seconds. TO END: move quickly into the next exercise.

7 Lie down on the back and begin stretching your body. First bend your left knee and bring it into the chest, keeping the right leg straight. Then, take the bent knee and stretch it across the body, over to the right, so that that body is twisting. Take your left arm up by your head and turn your face to look at it. This is stretching your neck and creating a diagonal stretch through your body. Repeat on the other side. Keep going and move quickly. TIME: 1 minute 7 seconds. TO END: Move quickly into the next exercise.

8 Flip onto the stomach and go absolutely into bow pose. Bend your knees and reach back with the hands to grab the ankles. Pull the body up into the bow position. Hold for 25 seconds, and then begin breathing heavily through the mouth over the tongue. Yogi Bhajan called it a duck breath. Rock and roll on the belly as you breath. TIME: 3 minutes 7 seconds. TO END: move directly and quickly to the next exercise.

9 Come up to standing and place your hands on the floor. Begin running in place, picking the right foot and the left hand off of the ground and then the left foot and right hand off the ground. It should be a quick and powerful motion if you can. Yogi Bhajan wanted it to sound like horses galloping. TIME: 3 minutes 1 second. TO END: move quickly to the next exercise.

10 Lie on your back and come up into stretch pose. Bring the legs straight, sides of feet together and lift the heels six inches off of the floor. Lift the head neck and shoulders six inches of the floor, arms by your side with the palms facing the body, or arms hovering above the thigh palms face down. Hold the posture with Breath of Fire. TIME: 2 minutes. TO END: go into the next exercise.

11 Sit in baby pose - buttocks are on the heels, forehead to the floor, arms by your sides, palms facing up. Rest and relax in a nap. TIME: 5 minutes. TO END: After 5 minutes, move quickly to the next exercise.

12 Come lying on the back. Take your P-Fruit in your hands like a prayer. Raise your arms all the way up, 90 degrees to the body. Meditate and sing with the mantra Mender of Hearts by Singh Kaur. TIME: 8 minutes 13 seconds. TO END: move slowly to the next posture.

13 Slowly come up to sitting, keeping the arms straight out in front of the body, still holding the fruit. Continue chanting. Offer the fruit to the unknown to bestow the healing energy. Concentrate. TIME: 1 minute 47 seconds. To End: Inhale, exhale and relax the arms. Eat your fruit slowly.

14 SPICE UP YOUR P-FRUIT PALATE WITH THESE DEEPLY NOURISHING RECIPES

15 BANANA PASSION FRUIT BONANZA BLISS 1 1/2 banana, frozen or fresh 2-3 fresh passion fruit, the inside scoop 1/2 cup orange juice ice cube - optional Puree the banana, passion fruit, orange juice and ice. Blissfully enjoy. PEACH BERRY SMOOTHIE 1 cup peaches 1 cup frozen mixed berries 1/2 cup hemp milk 1 tablespoon honey - optional Place all ingredients in a blender and blend on medium. Pour and enjoy.

16 YOGI BHAJAN S PINEAPPLE FRESCA 1/2 fresh fennel 1/4 fresh pineapple water Boil the fennel in water until it starts to release its essential oils. Let the water cool and blend on medium with pineapple. Start drinking, your color will start changing; You will start cleaning off your skin. You will be very young. - Yogi Bhajan 12/17/1992

17 SAVORY GREEN PAPAYA SALAD 1/4 coarse chopped roasted peanuts, skin on 1/2 green papaya, thinly sliced 3 celery stalks, thinly sliced 1/4 red onion, thinly sliced 1 scallion, sliced 1 lime, juiced, 2 teaspoons olive oil 2 teaspoons organic tamari sauce Toss papaya, celery, red onion, scallion, lime juice, and peanuts with 2 teaspoons olive oil and 2 teaspoons of organic tamari sauce.

18 PLUM RADICCHIO SALAD 3 firm, ripe plums, cut into 1/3-inch wedges 1 10-ounce head of radicchio, halved, cored and thinly sliced 2 cups packed parsley, chopped 1 tablespoon Dijon mustard Freshly shaved Parmigiana-Reggiano cheese, for garnish In a bowl, toss the plums, radicchio, parsley, lemon juice and mustard with the 3 tablespoons of oil. Season with salt and pepper and garnish with the cheese.

19 POMEGRANATE & BLACK PEPPER CHIA HYDRATOR 1/2 teaspoon black pepper seeds from 1 pomegranate 1/2 cup apple juice 1/2 cup water 1 tablespoon chia seed Boil black pepper in 1/2 cup of water. Let cool and then blend with apple juice and pomegranate seeds. Strain the mixture of seeds and then add chia seeds. After the chia seeds expand, enjoy this deeply hydrating drink.

This kriya comes from Owner s Manual For The Human Body Kundalini Yoga as Taught by Yogi Bhajan.

This kriya comes from Owner s Manual For The Human Body Kundalini Yoga as Taught by Yogi Bhajan. There are 47 kriyas in the Owner s Manual, ranging from Routine Maintenance, Brain and Nervous System, Maintaining