P23 Kriya- Awakening to your Ten Bodies / Week 5 & 6

P23 Kriya- Awakening to your Ten Bodies

The Ten Bodies are:

soul body, negative mind, positive mind, neutral mind, physical body, arc line, auric body, pranic body, subtle body radiant body

1)Stretch Pose

Lie on the back. Bend the knees and bring the legs towards the chest. Engage the navel point and a strong root lock, root through the naval point and the sacrum, so the sacrum presses into the floor. Inhale. Exhale and simultaneously stretch your legs straight so that the feet are six inches off the floor while bringing the chin into the chest. Look at the toes. Arms reach towards the feet, either alongside the body with palms facing their thighs or hands over the thighs, palms facing down. Begin breath of fire. One to three minutes

2)nose to knees

Bring the knees to the chest, with the arms wrapped around the knees. Tuck the nose between the knees, and begin breath of fire. One to three minutes

3)Ego Eradicator

Sit in celibate pose or easy pose. Raise the arms to a 60 degree angle, reaching the shoulder blades down and wide. Curl the fingertips onto the mounds at the base of the fingers, pulling the knuckles back. Pull the thumbs back and point them up to the sky. With the eyes closed, focus on the 3rd eye point, while concentrating above the head. Breath of fire. One to 3 minutes.

To end: Inhale, suspend the breath, touch the thumb tips together over the head. Inhale, exhale, and slowly lower the arms.

Relax.

4) Life Nerve Stretch

Sit tall on the sit bones, with the legs stretched wide apart pelvis tilted slightly forward. With arms overhead, inhale. Exhale, stretch down and over the left leg, grasping the toes of the left foot. Elongate the spine as you stretch down from the hip joint. Do not let the spine collapse. Head comes last. Inhale, come straight up centre, then exhale and stretch down over the right leg and grab the toes. Continue one to three minutes

5) Life Nerve Stretch Forward Bend

Continue to sit with the legs stretch wide apart. elongate the spine, Bringing the chest to the floor, head comes last. Inhale as you come sitting up. Continue from one to three minutes.

8) Spinal Twist

Sitting on the heels, activate a light group 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 the left, exhale and twist to the right. Keep the upper arms parallel to the floor, elbows pull back, to open the chest. Initiate movement from the spine, not the arms. Allow head to move with the spine.

One to three minutes. Do not reverse

11) Alternate shoulder shrugs

Sit in easy pose with the hands resting on the knees. Inhale and shrug the left shoulder up. Exhale and raise the right shoulder up as you lower the left shoulder. Continue for one minute. Then, reverse the breath so that you inhale as you shrug the right shoulder up, exhale as you shrug the left shoulder and lower the right shoulder. Continue for one minute.

12) Shoulder shrugs

Inhale and shrug both shoulders up towards the ears, exhale down. 1 minute

13) neck turns

still in easy pose, hands on the knees. Elongate the spine, lightly tucked chin into the chest. Inhale, and turn your head to the left, exhale and turn it to the right, like shaking your head no. Continue for one minute. Then reverse, so that you inhale and turn to the right, exhale and turn to the left. Continue for one minute. Inhale centre, concentrate at the 3rd eye point, and slowly exhale

Laya Yoga Meditation

Sit in easy pose with the hands on the knees in Gyan mudra, thumb and index finger together.

Mantra Ek Ong Kar (uh) Sat Naam (uh) Siree Whaa (uh) Hay Guroo

On Ek pull the naval point in lightly, and hold. Lift the diaphragm up firmly as you chant each line of the mantra. The uh sound is created as the diaphragm powerfully moves up. It is not another pronounced word. Relax the navel point and abdomen on hay guroo.

With the breath, visualise the sound or energy spiralling up from the base of the spine out the top of the head spinning in 3 1/2 spins. The spin is counterclockwise as though you are looking down at a clock on the floor 11-31 minutes

6) Spinal Flex (camel ride)

Sit tall on the sit bones in easy pose with elongated spine and neck lock. Grasp the shins or ankles with both hands. Keeping the rib cage lifted and shoulders and head stable, inhale and move the pelvis forward, lifting the chest.

Exhale, and move the pelvis backward. One to three minutes

7) Spinal Flex (camel ride)

Sit on the heels in rock pose. Place the hands flat on the thighs. Flex the spine forward, and raise the chest on the inhale, backward on the exhale. Keep shoulders and heads stable. Focus at the 3rd eye point. 1 to 3 minutes

9) Elbow Pumps

Grasp the shoulders as in the previous exercise. Inhale and raise the elbows up so that the back of the wrists touch behind the neck. Exhale and lower the elbows to original shoulder height position. Continue for one to three minutes

10) Arm pumps

Interlace the fingers in Venus lock. Inhale and stretch the arms up over the head Exhale and forcefully bring the hands down until they are just above the lap. 1-3 minutes

14) frog pose

Come into a squatting position with knees wide, fingertips on the ground between the legs and close to the body. Heels are touching, and off the ground. Face is forward. Inhale, straighten legs up, lifting hips up, keeping the fingertips on the ground. Exhale and come back squatting down, face forward. The inhale and exhale should be strong. Best done rapidly. Continue this cycle 54 times