Self-empowerment

Ancient yogic wisdom speaks of the mythological figure Shakti, the divine feminine, as the creative power and principle of existence itself. Without Shakti nothing can manifest or bloom. Woman is said to be made in the image of Shakti. She represents that very same creative energy on the earth. Simply put, woman equals power. This chapter contains yoga and meditation to empower you in every way, including the ability to create a life of prosperity. True prosperity translates into every area of your life: physically, you are robust and healthy; spiritually, you enjoy life and share your abundance with others; and materially, you are successful and have the resources you need.

Set for shakti energy

This is a workout on every level: mind, body and spirit. It is an aerobic set that strengthens three important systems: glandular, immune, and nervous systems. As you chant, the tongue strikes the upper palate, stimulating the hypothalamus — the master gland that controls the mind-body connection. This set empowers your sense of self and helps you feel light and blissful. Meditation afterward is effortless.

Overhead clap

This pose stretches the spine and stimulates the meridian points in the hands, which activate brain clarity. The lymphatic areas of the arms and chest are stimulated, promoting good breast health.

1: Stand straight with the feet shoulder-width apart, weight evenly distributed on all parts of the feet. Extend your arms straight up overhead so that the arms are close to your ears.

2: Firmly clap the entire surface of the palms together 8 times, chanting Har each time.

Strike the ground

Forward bending relaxes and stretches the spine and invigorates the mind and nervous system. Clapping the ground stimulates meridian points in the hands that reflex to the brain for mental clarity.

Following the Overhead Clap immediately bend forward, keeping the arms close to the ears. Strike the ground with your palms 8 time, chanting Har. Make sure that your knees are not locked. If you cannot reach the ground, bend your knees slightly.

Arm flaps

In this exercise the lymphatic areas are stimulated, promoting good breast health. Keeping the arms straight activates reflex points associated with the colon, stomach, spleen and liver, and tension is released from the shoulders.

1: After Strike the Ground, straighten the spine and come back into a standing position. Bring your arms out to the sides of your body at shoulder level, parallel to the ground your fingers are straight with the palms facing downward.

2: Begin flapping your arms without bending the elbows. Move approximately 6in (15cm) up and down from the horizontal in one smooth motion. Each time your arms move up or down chant Har for a total of 8 times.

Criss-cross

This is the aerobic section of this yoga set, which strengthens the heart, glands, and metabolism. If you need to go at a more gentle pace, step the feet into and out of the criss-cross position instead of jumping. Alternate the crossing of opposite arms and legs each time.

1: Keep your arms extended out to the sides with the palms facing downward, parallel to the ground. Your feet should be slightly wider than shoulder-width apart.

2: Bend your knees slightly as you jump and cross your legs. At the same time, cross your arms in front of your heart center Chant Har as you cross and uncross the legs and arms 8 times.

Archer

This pose helps to maintain the mineral balance of the body, especially that of calcium, magnesium, sodium and potassium. It strengthens the electromagnetic energy field and improves concentration. Archer pose activates and balances all your chakras, and helps you develop courage.

1: Stand with your legs straddled about 30in (75cm) apart, with your right leg forward and your left leg back at a 45° angle to the front foot. Extend your arms out parallel to the ground.

2: Raise your right arm straight in front of you. Make your right hand into a fist, as if grasping a bow, while pressing your thumb forward. Bring your left arm back as if pulling a bow string back to the shoulder expanding and lifting the chest. Your left forearm is parallel to the ground, your hand in a fist, again with the thumb pressed forward.

3: Bend the right knee so that the heel and knee are in line. Keep the body centered with the back leg stable and the front leg bearing more of the weight. Face forward and fix your eyes past your outstretched arm, gazing at the horizon. Chant Har 8 times while bending deeper into the front leg. Every time you chant, press forward into the front leg, then resume Archer pose.

4: Without breaking the rhythm of the exercise, pivot round on your feet so that your left leg and arm are forward and the right leg is back. Repeat the pulsing movement while chanting Har 8 times. Repeat the criss-cross jumps 8 times while chanting Har.

Backward stretch

This stretch invigorates and ilexes the entire spine, including the cervical vertebrae. Stretching the arms activates the lymphatic system, promoting good breast health.

1: With the feet still shoulder-width apart, stretch the arms up overhead and back, arching the spine slightly. Look upward toward your hands the entire time.

2: Chant Har as you pulse the arms back, then release slightly, continuing 8 times. The spine will gently arch and the chest lift slightly on each pulse. Repeat the criss-cross jumps 8 times while chanting Har.

Side stretches

These lateral stretches improve spinal flexibility; stimulate the lymphatic system, increase muscle tone, and aid digestion. This is the only exercise with a count of four on each side, totaling eight repetitions.

1: Stretch the arms up overhead. Bend directly to the right side so that a lateral stretch is created on the left side of the body. Make sure not to bend forward or back, but directly to the side.

2: Begin to pulse and release slightly for a count of 4 chanting Har each time. Without stopping, stretch to the left side for four counts. Repeat the criss-cross jumps 8 times while chanting Har.

To end

After doing this set for an extended period of time it is important to rest. If you practice it on consecutive days, alternate between the following positions for relaxation: on one day rest on your back with the knees pulled into the chest and the arms wrapped around the bent legs. The next day rest in Child's pose. Relax for at least five minutes, preferably more, and listen to an uplifting piece of music.

Adi shakti meditation

This meditation uses the Kundalini Bhakti mantra, the 'female power'. It describes four qualities of the feminine aspect of creative power: the power that gave birth to all creation; the power that is forever; the power that cuts through darkness; and the nuturing power of the mother. It can be chanted powerfully from the heart center in a monotone, or sung. The mantra has four parts:
1: Adi Shakti, Adi Shakti, Adi Shakti, Namo Namo (Ah-dee Shah-k tee, Nah-moe) meaning, "To the primal power that creates all things, I bow."

2: Sarab Shakti, Sarab Shakti, Sarab Shakti, Namo Namo (Sah-rub Shah-k tee) meaning, "To the total power of Shakti, I bow."

3: Prithum Bagwati, Prithum Bagwati, Prithum Bagwati, Namo Namo (Prit-um Bah-g wut-ee) meaning, "To the original Goddess, The Sword of Truth, I bow."

4: Kundalini, Mata Shakti, Mata Shakti, Namo Namo (Kun-da-leen-ee, Mah-tah Shah-k tee) meaning, "To the Kundalini, the mother power, I bow." Sit in Easy pose, spine straight, chest If ted, chin slightly tucked back toward the neck. Suggested mudras are: hands in the lap; right palm resting inside the left; tips of the thumbs touching; or arms crossed over the heart center with the left palm underneath; and right overtop of the left. Close your eyes and vibrate the mantra from your heart. Feel the navel pull in slightly with the rhythm. Feel the energy of Shakti within you and all around you as you chant for 5, 11, or 31 minutes.