Sit cross-legged in easy pose with a light jalandhar bandh. (Neck Lock. Pull up the sternum and chest and make the neck straight. Bring chin back slightly. Head is straight)
Spine is straight. Place the right hand over the right knee. Keep the elbow straight and the hand relaxed in Gyan Mudra (the index finger tip on the tip of the thumb) Raise the left hand in front of the Heart Center. The palm is flat and faces toward the chest. The fingers point to the right.
Breath and Movement:
Start with the left hand 6 inches (15 cm) from the chest (Image A)
Chant out loud- "I AM" as you draw the hand closer to the chest to a distance of about 4 inches (10 cm. Then chant "I AM" as you extend the palm straight away from the front of the chest to a distance of about 12 inches (30 cm).
Then take a short breath through the nose as you draw the hand back to the original position of 6 inches (15 cm) from the chest. Create a steady rhythm with the mantra and the breath.