Basic Spinal Energy Kriya

Spinal Flex

Sit tall on the sit bones in Easy Pose with the elongated spine and neck lock. Grab shins or ankles with both hands. Keeping the rib cage lifted and shoulders down, inhale the pelvis forward, chest lifted and exhale the pelvis backwards. Keep the head level so that it doen't flip flop. Repeat 108 times, then inhale, exhale. Rest 1 minute.

Spinal Flex in Rock Pose

Sit on the heels, apply nck lock. Place the hands flat on the thighs . Flex the spine forward with the inhale, keeping the heal level and raising the chest. Flex the spine backwards with the exhale. Mentally vibrate SAT on the inhale and NAAM on the exhale. Repeat 108 times. Inhale, exhale. Rest for 2 minutes. 

Spinal Twist

Sit tall on the sit bones in Easy Pose. Activate a light root lock and neck lock so that the spine feels straight from base to top. Grasp the shoulders with the fingers in front, thumbs in back. Inhale and twist to the left, exhale and twist to the right. Keep the upper arms parallel to the floor, elbows pulled back to open the chest. Initiate movement from the spine, not the arms. Allow head to move with the spine (Do not reverse) Continue 26 times.

TO END: inhale center, exhale, rest 1 minute

Bear Grip

Place the left palm facing out from the chest. Place the palm of the right hand facing the chest. Curl the fingers of both hands so the hands form a fist. Lock the fingers at the heart center. Move the elbows in a see-saw motion, breathing deeply with the motion. Continue 26 times.

TO END: inhale, exhale, pull the fingers. Relax 30 seconds

Spinal Flex

In Easy Pose, grasp the knees firmly. Keeping the elbows stright, begin to flex the upper spine. Inhale forward, raise the chest, exhale back. Repeat 108 times.

TO END: inhale, exhale, rest 1 minute

Shoulder Shrugs

Shrug both shoulders up towards the ear on the inhale, down on the exhale. Do this for less that 2 minutes. Inhale and hold 15 seconds with shoulders pressed up. Exhale, relax. 

Neck Rolls

Sit with an elongated spine. Rotate the neck slowly around 5 times, then to the left in the following manner: Inhale, lengthen the spine a bit more and exhale, letting the chin slowly lower forward. Inhale and begin to roll the head to the side and back. Exhale and continue rolling to the other side and front keeping a long neck throughout. The shoulders remain relaxed and stable and the neck should be allowed to gently stretch as the head circles around. Continue in a slow and smooth motion. Change sides from the forward head position.

TO END: Inhale and float the head back up to neutral

Bear Grip

Place the left palm facing out from the chest with the thumb down. Place the palm of the right hand facing the chest. Curl the fingers of both hands so the hands form a fist. Grip at the throat level. Inhale, apply root lock. Exhale, apply root lock. Then raise the mudra above the top of the head. Inhale , apply root lock. Exhale, apply root lock. Repeat the cycle 2 more times. 

Sat Kriya

On the heels with elongated spine and neck lock. Interlace the fingers except for the index fingers which will point straight up. Reach the arms overhead roll the armpits forward keeping the shoulders down. Chant SAT as you squeeze the navel point in and up. Chant NAAM as you release it. Continue with a steady rhythm for at least 3 minutes.

TO END: Inhale apply root lock and squeeze the muscles tightly from the buttocks all the way up the back past the shoulders. Mentally allow the energy to flow through the top of the skull. Exhale hold the breath out and apply all the locks. Inhale and relax

Relax completely on your back for 15 minutes

Comments

In a beginner's class each exercise that lists 108 repetitions can be done 24 or 26 times. The rest periods are then extended from 1 to 2 minutes

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