Kriya for Morning Sadhana

Come onto your hands and knees with feet shoulder width apart, and arms straight, palms flat on the floor directly under the shoulders. Do not bend the elbows. Inhale and flex the spine downwards as if someone were sitting on your back. Stretch the neck and the head back. Then exhale and flex the spine up, bringing the chin towards the chest. Continue rhythmically with powerful breathing for three minutes. Gradually increase your speed as you feel the spine becoming more flexible. Inhale in the original position. Exhale and relax. Then inhale into cow pose and hold 10 seconds. Exhale.

Sit on the heels with knees spread apart. Grasp opposite arms just above the elbows, letting the arms rest against the chest. Bend from side to side in a smooth motion. Inhale centre, exhale to each side. One minute. Inhale, hold, then exhale.

Bring the knees together and place the hands palm down on the thighs. Focus at the Brow Point and flex the spine in rhythm with powerful breaths.

Do 108 flexes, then inhale, pull the locks. Hold 10 seconds. Exhale and sit still. Meditate on the breath - inhaling SAT, exhaling NAAM -  for 30 seconds.

Inhale, exhale and relax.

Sit with the legs extended and spread apart. Sit tall on your sit bones and turn the pelvis forward slightly. Elongate the spine and  reach down and grab the toes, keeping the spine elongated. Begin inhaling up to the centre, exhaling down over the left thigh, bringing the chest to the thigh. Head comes last. Inhale up to the centre, exhale down to the right. Continue two minutes. Keep the knees straight. Spread the legs further apart and continue for one more minute.

Sit tall on the sit bones. Bring the soles of the feet together. Continue to sit up on the sit bones, so the pelvis is tilted forward slightly. Clasp the fingers around the feet. Keep spine and head elongated and begin bouncing the knees up and down. Let the knees move vigorously, 10 to 12 inches, for one minute.

Still on the back, bend the knees, place the feet flat on the floor near the buttocks, and grab the ankle ankles. Inhale and lift the hips as high as you can, exhale and lower them down. Inhale up, exhale down 24 times. To end, inhale, stretch up and hold the breath for 10 seconds. Relax down and extend the legs straight out

Relax completely on your back for one minute.

Consciously circulate the energy from the navel point all through the body.  

Stretch up into cobra  pose. Begin with the hands flat on the floor underneath the shoulders. Elongate the spine, stretch the head up and back, leading with the heart, and drop the shoulders down. Straighten the arms gradually, without straining. Relax your lower back. Focus at the brow point, and do breath of fire for three minutes. Inhale, open your eyes, twist left and look at your heels over your left shoulder. Hold 15 seconds. Exhale centre.

Inhale, twist right and look at the heels over the right shoulder, hold 15 seconds. Exhale.

Inhale twist left again. Hold 15 seconds. Exhale.

Inhale, twist right again. Hold 15 seconds. Exhale.

Inhale centre, stretch back and hold 15 seconds. Exhale.

Relax down.

Sit in easy pose with an elongated spine. Inhale, lengthen the spine a bit more, then 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. Continue in a slow smooth motion, breathing slowly and deeply. The shoulders should remain relaxed and stable. The neck should be allowed to gently stretch as the head circles around. One minute. Change directions. One minute.