Surya Kriya
This k thanks so much why riya is named after the energy of the sun -Surya. When you have a lot of sun energy you tend to not get cold you are energetic, expressive, extroverted and enthusiastic. It is the energy of purification. It holds the weight down. It aids digestion. The mind tends to be clear, analytic and action-orientated. The exercises systematically stimulate the positive pranic force and the Kundalini energy itself. This should occasionally be in your regular sadhana practice to build the strength of your body and your ability to focus on many tasks.
Breathing through the right nostril
In easy pose with a straight spine. Rest the right wrist in gyan mudra on the knee. Block the left nostril with the thumb of the left hand. Begin long deep powerful breaths in and out of the right nostril. focus on the flow of breath. continue for 3 to 5 minutes. Inhale, exhale and relax.
Sat Kriya
Sit on the heels with the arms overhead and the palms together interlace the fingers except for the index fingers which point straight up begin rhythmically chanting SAT as you pull the navel in and up NAAM as you release it focus at the brow point continue for 3 minutes.
TO END: inhale suspend the breath, apply the root lock and imagine your energy radiating from the navel point and circulating through the body all the way up through the top of the head. Relax. Repeat the exercise for 3 minutes. Then inhale, apply the root lock and mentally draw all the energy to the top of the fingertips. Exhale and apply all three locks. Relax
Spinal Flex
Sit in easy pose grasp the shins with both hands. Inhale flex the pelvis forward and lift the chest. Exhale, flex the pelvis backwards. Keep the head level during the movements. On each inhale mentally vibrate the mantra SAT on the exhale vibrate NAAM. On each exhale apply the root lock. Continue rhythmically with deep breaths 108 times. Then inhale, hold briefly with the spine perfectly straight. Exhale. Relax
Frog Pose
Come into a squatting position with knees wide, fingertips on the ground between the legs, close to the body. Heels are touching, and off the ground. Face is forward. Inhale, straighten the legs up, lift the hips up, and keep the fingertips on the ground. Exhale and come squatting back down, face forward. The inhale and exhale should be strong. Continue with deep breaths 26 times .
TO END: inhale up, and hang forward from the hips. Breathe normally a few times. Inhale, exhale, relax.
Neck turns
Sitting on the heels, place the hands on the thighs. With the spine erect, inhale deeply as you turn the head to the left, mentally vibrating SAT. Exhale as you turn the head to the right, mentally vibrating NAAM. Continue inhaling and exhaling for 3 minutes. Inhale with the head straight forward. Relax
Spinal Bend
Sit in easy pose. Grasp the shoulders with the fingers in front and the thumbs in back. The upper arms and elbows are parallel to the ground. Inhale as you bend to the left, exhale as you bend to the right. Continue this swaying motion with deep breaths for 3 minutes.
To END: Inhale centre. Exhale. Relax
Meditate
Sit in a perfect meditative posture with the spine straight. Direct all attention through the Brow Point. Apply a light root lock, which is retained throughout the meditation. Watch the flow of the breath. On the inhale vibrate as silent SAT, on the exhale as silent NAAM. Continue 6 minutes or longer
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