Mind and Emotion
Your age is written in your spine, and so is your youth. This kriya works the energy up the spinal column one section at a time until all 26 vertebrae are awake and every chakra has taken its charge. Run it before you sit to meditate and the body is already tuned. Practiced with discipline it sharpens the mind, because it moves the spinal fluid, and the spinal fluid is bound to memory.
الوضعية 1
Sit in easy pose. Take hold of both ankles with your hands and inhale deeply. On the inhale, flex the spine forward and lift the chest up (1A). On the exhale, flex the spine backward (1B). Hold the head level so it does not flip-flop. Do this 108 times, then inhale. Rest 1 minute.
الوضعية 2
Sit on the heels. Lay the hands flat on the thighs. Flex the spine forward on the inhale (2A), backward on the exhale (2B). Think Sat on the inhale, Nam on the exhale. Do this 108 times. Rest 2 minutes.
الوضعية 3
In easy pose, grasp the shoulders with the fingers in front and the thumbs in back. Inhale and twist to the left, exhale and twist to the right. The breath is long and deep. Continue 26 times, then inhale facing forward. Rest 1 minute.
الوضعية 4
Lock the fingers in bear grip at the heart center (4A). Move the elbows in a see-saw motion, breathing long and deep with the motion (4B). Continue 26 times, then inhale, exhale, and pull on the lock. Relax 30 seconds.
الوضعية 5
In easy pose, grasp the knees firmly and keep the elbows straight. Begin to flex the upper spine. Inhale forward, exhale back. Do this 108 times. Rest 1 minute.
الوضعية 6
Shrug both shoulders up on the inhale, down on the exhale. Continue this for less than 2 minutes. Then inhale and hold 15 seconds with the shoulders pressed up. Relax the shoulders.
الوضعية 7
Roll the neck slowly to the right 5 times, then to the left 5 times. Inhale and pull the neck straight.
الوضعية 8
Lock the fingers in bear grip at the throat level (8A). Inhale and apply mul bhand. Exhale and apply mul bhand. Then raise the hands above the top of the head (8B). Inhale and apply mul bhand. Exhale and apply mul bhand. Repeat the whole cycle two more times.
الوضعية 9
Sat Kriya. Sit on the heels with the arms stretched over the head (9A). Interlock the fingers, leaving the two index fingers pointing straight up (9B). Say Sat and pull the navel point in, say Nam and relax it. Continue at least 3 minutes. Then inhale and squeeze the energy from the base of the spine up to the top of the skull. Then relax completely on your back for 15 minutes.