Posture: Sit up straight with a firm spine, hands on the knees. Mantra: Ek Ong Kaar Sat Gur Prasaad, Sat Gur Prasaad Ek Ong Kaar. Ek Ong Kaar is chanted at the Navel Point. Always remember to chant it with the navel movement. On Ek Ong, the navel goes in; on Kaar, the navel goes out. Ek Ong Kaar: there is always a little jerk.
