The Kundanlini yoga version of Throat Center Mantra (as demonstrated by Ana Brett in Kundalini Yoga: A Journey Through the Chakras) works on your fifth chakra or throat center. If you are not familiar with the chakra system, please read the Yoga article before attempting to do this pose.

Tips: To see a larger image of any picture below, click the picture. It is not necessary to look exactly like the picture shown. Approximate a pose as best as you can, or follow the modified version of the pose (if available) if a pose is too difficult. Poses should get easier over time with regular practice. The goal is to eventually look like the pictures below.

	Pose
1.	Sit in crossed-legged. If you cannot cross your legs, you may sit in a chair or lie down on your back. Keep your eyes 1/10th open looking down. Hook your thumbs, extend your arms out to 60 degrees, as if projecting up the hairline.
2.	Inhale deeply and then say sat nam (“the Truth Within”) while concentrating on the rectum, sat nam while concentrating on the sex organ, sat nam while concentrating on the navel, sat nam while concentrating on the sternum (heart center), sat nam while concentrating on the throat, sat nam while concentrating on the brow, wahay (roughly translated as “Ecstasy”) while concentrating on the top of the head, and guru (roughly translated as “Consciousness”) while concentrating above the head. Say the mantra out loud to this rhythm: sat nam sat nam sat nam sat nam sat nam sat nam wahay guru (rectum, sex organ, navel, sternum,  throat, brow, top of the head, and above). Pull your navel in to accent these sounds. Do this for 11 minutes.
3.	Inhale and relax and lower your hands into Meditation pose and meditate for as long as you want.