The purpose of this set is to make you enchantingly beautiful. This short kriya can make you a different person. It increases your beauty, physically and mentally. Many of us have lost contact with the essence of beauty, which comes from good physical condition. It is a radiance of soul that shines through the physical appearance and beyond. This series elevates you to a level of consciousness where you can appreciate the new inflow of energy. It makes you want to meditate.

This exercise purifies the blood, adds strength to the whole nervous system and will save you from back and shoulder pain. Move immediately into the next exercise.

This exercise puts such circulation and beauty into your cheeks that you will not need cosmetics.
This exercise stretches the sciatic nerve and helps relieve headaches. Move immediately into the next exercise.

This exercise cleans the blood with 50 powerful repetitions of Breath of Fire. As long as the breath is continuous, it cleans the lungs and stimulates the life force so that you can retain your youth and power.

6. Maintain the same position as Exercise 5, and begin to chant the mantra HUM. It means We. The sound is continuous. This helps you come out of individual pettiness and tension. It cleans the lungs and creates such a stimulation to the life force that you can retain your youth, power, and potency. Time is unspecified.
Exercises 5 and 6 stimulate the two master glands of the blood— the liver and the spleen. If you stretch very tight and concentrate as you keep up, you may see colors and other visual effects. It is only an experience, so press beyond this point.
© The Teachings of Yogi Bhajan