Even more warm up options
Sat Kriya
Sat Kriya is fundamental to Kundalini Yoga and for maximum benefit should be practised every day for at least three minutes it's effects are numerous. This exercise works directly on stimulating and channelling the Kundalini energy. It must always be practised with the mantra sat naam. If you have time for nothing else, make this kriya part of your daily promise to yourself to keep the body a clean and vital temple of God.
You may build the time of the Kriya to 31 minutes, but remember to have a long deep relaxation immediately afterwards. A good way to build the time up is to do the Kriyafor three minutes, then rest two minutes. Repeat this cycle until you have completed 15 minutes of sat kriya and 10 minutes of rest.
Finish the required relaxation by resting an additional 15 to 20 minutes. Do not try to jump to 31 minutes because you feel you are strong, or happened to be a yoga teacher. Respect the inherent power of the technique.
Sat Kriya can be practised for three minutes as a warm up OR you could extend the time and practice it as a stand alone kriya.
Sit on the heels in rock pose with an elongated spine. Apply neck lock and root lock. Engage the naval point and root down from the navel to the earth.
Interlace the fingers with the index fingers pointing straight up and arms straight.
Females cross left thumb over right, males cross right thumb over left.
Let the rib cage rise while allowing the shoulders and shoulder blades to draw down and wide as you reach the arms up overhead. Roll the armpits forward towards each other and keep the shoulders down. Chant SAT and pull the navel in and up. Chant NAAM as you release it. Speed is 8 cycles per 10 seconds. Continue at least three minutes.
Then 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.
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