Mind and Emotion
Tension is stored prana that has nowhere to go. This kriya drives the breath of fire through the spine and the long muscles of the legs and back, then empties what has been held for a week in a single set. The body that runs hot with breath of fire, raises and lowers itself against gravity, and finally shakes loose at the end does not carry pain forward. You release it here, on the floor, in one sitting.
Поза 1
Rise into back platform pose. Hold the spine, pelvis and legs in one straight line. Do Breath of Fire as you raise and lower your hips. Move fast, and let each movement land on the breath. Every time you lift, return to the straight line of the back platform pose. Stay here 4-1/2 minutes. This single exercise clears all of your tension for the week.
Поза 2
From back platform pose, raise the left leg to sixty degrees and hold it in the air. Keep it lifted as you raise and lower your hips, breathing breath of fire. Continue for 1 minute. Then switch to the right leg and raise and lower your hips the same way for 30 seconds.
Поза 3
Lie flat on your stomach with your palms on the ground beneath your chest, right hand resting on top of the left. Inhale and press up into cobra pose with your elbows straight, stretching open the armpits. Exhale and lower back to the ground. Keep raising and lowering the body with breath of fire for 4 minutes. This works the rib cage and lower spine and strengthens the heart, and it prevents trouble there as long as the hands stay in this exact position. Then, still in cobra pose, raise and lower your left leg from the hip, keeping the leg straight with no bend in the knee.
Поза 4
Continue for the full minute. Then raise and lower your right leg for 30 seconds.
Поза 5
Lie on your back. Raise your heels twelve inches off the floor, then flex and relax your feet, moving only from the ankles. Work both feet at the same time. Continue for 1-1/2 minutes.
Поза 6
Bend your knees into your chest, then extend the legs straight out and hold them twelve inches off the floor, then draw them back into your chest. Keep this motion going for 2-1/2 minutes.
Поза 7
Bring your knees to your chest and lock them in place with your arms. Sing along to the Chattr Chakkr Vartee mantra, loud and clear, for 15 minutes. Then inhale and hold the breath.
Поза 8
Hold for the minute, then exhale. Repeat this whole sequence two more times. Then return to a sitting position, raise your arms overhead, and shake them with so much energy that your entire body shakes.
Поза 9
Continue for the minute.