Glands and Immunity
The bowel is the body's first oracle. Before sickness announces itself anywhere else, the gut already knows, and the way it moves becomes the reading you can trust. This kriya works directly on that system, wringing the trunk in rhythmic twists and long-held folds to keep the channel clean and the apana flowing downward as it should. Give it 30 minutes a day and the body holds its ground.
Pose 1
Windmill. Stand with your feet slightly wider than shoulder width, palms down, arms straight out to the sides and parallel to the ground. Bend forward from the waist and twist to the left, bringing the right hand down to the foot while the left hand reaches straight up behind you. Keep moving up and down for 1 minute at a steady rhythm of about 10 seconds per cycle. Then switch to the opposite hand and foot and repeat for 1 minute.
Pose 2
Continue the same motion, but now alternate sides and pause for 5 seconds each time the hand touches the foot. Hold the pattern for 3 minutes.
Pose 3
Continue the same alternating motion, but lengthen the pause to 25 seconds as the hand touches each foot. Stay with it for 2 minutes.
Pose 4
Hold the position with your hand touching the foot for 2 minutes on each side.
Pose 5
Relax for 2 to 3 minutes.
Pose 6
Side Bends. Come back up to standing with your legs wide apart, arms parallel to the floor and palms down. Bend to the side from the waist, letting the right arm travel down the right side as the left arm rises. Return to the original position, then stretch down the left side, and return again. Move at 6 seconds per side and continue for 1 minute.
Pose 7
Standing Torso Twists. Begin in the position of the previous exercise. Twist the torso and arms all the way to the right, return to the original position, then twist around to the left and finally back to centre, keeping the arms in a straight line with each other throughout. Move at 2 to 3 seconds per complete cycle and continue for 1 minute. Then relax for 10 minutes.