Daily Practice
This kriya runs the current down the longest nerve in the body and clears the channel the sciatic line traces from the lower back into the legs. You move fast and you sweat on purpose, because heat is what loosens the spine, frees the hips, and balances the two hemispheres of the brain so prana can travel without obstruction. The lumbar vertebrae get adjusted, the liver and colon get worked, circulation floods the cells that ordinarily go starved, and the whole structure is left younger than it started. Do it as written and the body remembers how to be supple.
الوضعية 1
Stand. Stretch the left arm straight out to the side and hold it there, stationary. Raise the right leg straight out to the side as high as you can, then lower it. Keep lifting and lowering the leg, one full up-and-down once every 1 to 2 seconds. Do not switch sides. Continue for 2 minutes. This balances the brain and stretches the sciatic nerve.
الوضعية 2
Stand with your feet 18 inches apart. Extend both arms up to exactly 60 degrees, elbows straight. Twist the whole body from left to right, fast. Continue powerfully for 5 minutes. This works the liver, and the 60 degree angle of the arms is what drives the stimulation into that area.
الوضعية 3
Stand with the arms extended up at 60 degrees, palms flat and facing forward, fingers spread and taut (A). Cross the arms in front of the face (B), then return them to the starting position (A), alternating. Move as fast as you can and make yourself sweat. Keep the eyes open the entire time. Continue powerfully for 4 minutes. This stimulates the meridian points in the arm.
الوضعية 4
Stand. Raise the arms straight overhead with the fingers interlaced in Venus Lock. Inhale and bend backward (A), then exhale and stretch forward (B). One full cycle takes 2 to 3 seconds. Pour your whole body into the movement. Continue for 4 minutes. This works the rib cage.
الوضعية 5
Stand with the arms extended straight out to the sides, elbows straight, palms down. Rapidly flap the arms up and down within a 15 degree arc. Let the breath set itself to the movement; it will become very deep and powerful on its own. Stay rhythmic, keeping the movement and the breath together, for 2 minutes. This is stimulating and primes you for the heavy work that follows.
الوضعية 6
Stand with your feet 24 inches apart. Place your hands on your thighs just above the knees. Arch the lower back forward into Cow Pose. Move the buttocks up and down, leaning your weight onto your hands so the knees flex. One full cycle takes 1 to 2 seconds. Continue for 2 minutes. This slowly adjusts the 3rd, 4th, 5th, and 6th lumbar vertebrae.
الوضعية 7
Sit with both legs and both arms extended straight out in front of you, parallel to the ground (A). Inhale, then exhale and stretch forward (B), keeping the lower back arched back as in Cat Pose and the arms parallel to the ground. One cycle takes 2 to 3 seconds. Continue for 2 minutes. This applies pressure to the lower back.
الوضعية 8
Stay seated with the legs straight out in front of you. Lock both hands under the left knee and rapidly raise the leg all the way up and all the way down, keeping it straight. One full cycle takes 2 seconds. Continue powerfully for 1 to 2 minutes, then repeat on the right side for 1 to 2 minutes. This works the colon and liver.
الوضعية 9
Sitting with the legs extended, lean back onto your hands, elbows slightly bent. Raise both legs 18 inches off the ground and begin an alternating push-pull motion, bending the knees, keeping the line of motion parallel to the ground. Move quickly; the body will warm. Continue powerfully for 3 minutes. This stimulates and adjusts the hips. It is especially recommended for women to do before they get out of bed in the morning, and it is said to keep one youthful.
الوضعية 10
Sit in Easy Pose. Inhale and extend the arms straight up, hands in fists (A). Exhale and bring them down to the sides at shoulder height, fingers open (B). One cycle takes 2 seconds. Continue for 2 minutes. This works on circulation.
الوضعية 11
Come into Frog Pose: a squat with the heels off the ground and touching each other, fingertips placed on the floor in front of you. Roll your head all the way around on your shoulders, letting the chin touch the chest. Continue for 1 minute. This works the spine and the lower back.
الوضعية 12
Stay in Frog Pose, fingertips on the floor in front of you (A). Alternately raise the elbows all the way up, hands in fists (B), then lower them back down. One full cycle takes 2 to 3 seconds. Continue for 2 to 3 minutes. This works the shoulder area.
الوضعية 13
Lie back into Savasana, Corpse Pose. Arms at your sides, palms up, ankles uncrossed, eyes closed. Let the body go dead. Relax it systematically, part by part, starting at the feet and moving all the way up to the head. Make the breath long and deep. Concentrate at the third eye point. Feel young and beautiful. Continue to relax deeply for 5 minutes.
الوضعية 14
Stay on your back and bend your knees, feet on the floor, heels together. Bring the knees together (A), then spread them apart toward the floor with the heels still touching (B). Move as fast as you can. Continue this flapping motion for 2 minutes. This adjusts the hips.
الوضعية 15
Lie on your back, hug your knees, and draw them to your chest. Slowly bring your nose up to your knees, then lower it back down: 4 seconds up, 4 seconds down. Continue for 3 minutes. This stimulates the thyroid.
الوضعية 16
Sit in Easy Pose. Place the right palm over the left hand in front of your chest, both palms facing down, arms parallel to the ground, spine straight. Look at the tip of the nose and chant Har, Har, Har with the tip of the tongue, continuously, 8 repetitions of Har every 4 seconds. Continue rhythmically for 2 minutes. Then, each time the tip of the tongue touches the upper palate on Har, draw the navel point in toward the spine. Continue for 2 more minutes.
الوضعية 17
Stay in Easy Pose. Inhale, hold the breath, and puff out the cheeks as fully as you can. Breathe through your nose and keep the cheeks puffed, releasing a little more air into your mouth after each inhale, increasing the pressure. Continue for 1 to 2 minutes. Then, cheeks still puffed and head held still, move your eyes left, right, up, and down. Continue for 1 more minute. This increases circulation to the eyes and cheeks. It is good for the complexion because it flushes every cell in the face and rejuvenates the cells that normally get very little blood.
الوضعية 18
Sit in Easy Pose. Press your palm against the side of your head and resist with your neck muscles, using maximum pressure. Alternate pressing to the right side and the left side, 2 seconds to each side. Continue for 2 to 3 minutes. This keeps your neck in proper alignment. 19) Relax. Sing any song you choose and relax into it.