Sitting in Sukhasana (easy pose), neck lock, eyes are closed.
Mantra: Ardaas Bhaee Amar Das Guru, Amar Das Guru, Ardaas Bhaee Ram Das Guru, Ram Das Guru, Ram Das Guru, Sachee Sahee
Mudra: Extend the first two fingers (Jupiter and Saturn) of the left hand and the Index finger of the right hand, they meet at the tips and point upwards. The thumbs touching at the tips and pointing towards the body. The rest of the fingers are bend and join the fingers of the other hand from the first to the second joint. elbows are bent and relaxed, and the mudra is below the throat.
Practice for 11 minutes.
The Teachings of Yogi Bhajan (1981)