Kriya for Elevation
This easy kriya is excellent as a tune up.
It systematically exercises the spine and aids in the circulation of Prana to balance the chakras.
Ego Eradicator
Sit tall on the sit bones in easy pose. Actively reach the shoulders and the shoulder blades down and wide as you reach the arms up to a 60 degree angle, elbow straight. Curl the fingertips onto the pads at the base of the fingers. Pull the knuckles back. Turn the thumbs towards sky.
Eyes closed and concentrate above the head. Begin breath of fire. One to three minutes.
To end: inhale and touch the thumb tips together overhead, spread the fingers wide, stretch the spine, focus above the head. Exhale and apply the root lock. Inhale, exhale, and relax.
Spinal Flex
Sitting tall on the sit bones in easy pose, grasp the shins with both hands and tuck the chin in. As you inhale, roll the pelvis forward and lift the chest. As you exhale, roll the pelvis back, keeping the shoulders relaxed and the head stable. Continue rhythmically with deep breaths for 1-3 minutes.
To end: inhale, suspend the breath, exhale, and relax.
Spinal Twist
sitting tall on the sit bones in Easy Pose, grasp the shoulders with the thumbs in back and the fingers infront. Keep the elbows high, with the upper arms parallel to the ground, stretch the elbows back and keep the chest open. Inhale as you twist the torso and head to the left. Exhale as you twist to the right. Continue for 1-3 minutes. Do not reverse.
To end: Inhale to the centre, suspend the breath, exhale and relax.
Front Life Nerve Stretch
Sit tall on the sit bones. Stretch both legs out in front. Elongate the spine, bend from the hips to grab the toes in finger lock, index finger and middle finger pulling the toe, thumb pressing the nail of the big toe. Exhale as you lengthen the core of the spine, continuing to flex forward from the hips, lengthening the spine. Bring the chest towards the thighs, head following last. Inhale and use the legs to push up. Continue with deep powerful breathing for 1-3 minutes. Inhale up and suspend the breath briefly.
Stay up and exhale completely, suspending the breath out briefly.
Inhale and relax
Modified Maha Mudra
(great for stretching the sciatic nerve)
Sit on the right heel with the left leg extended forward. Sit tall with the right heel tucked into the perineum. Pull neck lock. Inhale as you lengthen the spine, exhale as you flex forward from the hips, grasping the big toe of the left foot with both hands, applying pressure against the toenail. Continue to lengthen the spine, and bring the chest towards the thigh, bringing the elbows towards the ground. It is important that the spine stays straight. Hold with Breath of Fire for 1-2 minutes. Inhale. Exhale and stretch the torso forward and down, head follows last. Suspend the breath out briefly.
Inhale, switch legs and repeat the exercise. Relax.
Life Nerve Stretch
Sitting tall on the sit bones, spread the legs wide. Grasp the toes as in posture 4. Inhale and elongate the spine, pulling back on the toes. Exhale and flexing from the hips, reach the chest over the left thigh, to eventually bring the head down to the left knee. Inhale up in the centre position. Then exhale and reach down over the right thigh, to bring the head to the right knee. Continue with powerful breathing for one to two minutes. Then inhale up in the centre position and exhale, bending straight forward from the waist, touching the chest and the forehead to the floor. Continue this up and down motion for one minute. To end Inhale up stretching the spine straight. Exhale, bring the chest and fire to the floor.
Cobra Pose
Lie on the stomach with the palms flat on the floor underneath the shoulders. Toes can touch, with the soles of the feet facing up. Rotate the thighs towards each other. Inhale into cobra pose. Engage the navel point and the root lock, root down through the legs, arms and hands and lift the chest and the rib cage, arch up, elongating the spine, until the arms are straight, but not locked. Lead with the chest. Shoulders are relaxed, shoulder blades down and wide, pubic bone on the ground.
Begin breath of fire. Continue for one to three minutes.
To end: inhale, elongate and arch the spine to the maximum. Exhale and hold the breath out briefly, applying the root lock. Inhale. Exhaling slowly, lower the arms and relax the spine, vertebra by vertebra, from the base of the spine to the top. Relax lying on the stomach with the chin on the floor and the arms by the side.
Shoulder shrugs
Sit in easy pose. Place the hands on the knees. Inhale and shrug the shoulders up towards the ears. Exhale and drop the shoulders down. Continue rhythmically with powerful breathing for one to two minutes. Inhale, exhale and relax.
Neck rolls
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 the back. Exhale and continue rolling to the other side and the front, keeping a long neck throughout. Continue in a slow and smooth motion. The shoulders remain relaxed and stable. The neck should be allowed to gently stretch as the head circles around. Continue for one to two minutes, then reverse the direction and continue for one to two minutes more. To end inhale centre and relax.
Sat Kriya
Sit on the heels with elongated spine and neck lock. Interlace the fingers except for the index fingers, which point straight up. Stretch the arms overhead, and roll the armpits forward. Begin to chant Sat Nam in a constant rhythm about eight times per 10 seconds. Cheque the sound sucked as you squeeze the navel point and solar plexus in and up. On Nam release it. Continue for three 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, suspend the breath out and apply all the locks. Inhale and relax.
Relax
Lie on the back with the arms at the sides palms up. Deep relaxation allows you to enjoy and consciously integrate the mind/body changes which have been brought about during the practise of this kriya. It allows you to sense the extension of the self through the magnetic field and the aura and allows the physical body to deeply relax. 10-15 minutes
Create Your Own Website With Webador