Pose 1
Pose 1
Sit on your heels. Lace the fingers into venus lock behind your neck and spread the elbows wide. Hold breath of fire for 2 minutes.
- Breath
- breath of fire
- Time
- 2 minutes
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Spine and Nervous System
Abdominal Strengthening
This kriya forges the navel point, the seat of will and the furnace from which prana radiates through the body. You build the abdominal wall, the lower back, and the nervous system at once, and a steady nervous system is what lets your conduct stay constant and direct instead of scattered. It drives circulation and lights the digestive fire, so the body learns to extract more force from less. Train here and the center holds.
Pose 2
Pose 2
Lie on your stomach. Reach back and take hold of both ankles. Draw the ankles toward the buttocks while keeping the chest on the ground. Hold for 2 minutes with normal breathing.
- Time
- 2 minutes
Pose 3
Pose 3
Stretch pose. Lie on your back and lift the head and the heels six inches off the ground, hands pointed toward the toes. Hold breath of fire for 2 minutes.
- Breath
- breath of fire
- Time
- 2 minutes
Pose 4
Pose 4
Lie on your back. Bicycle the legs, keeping them parallel to the ground. Breathe deeply. Continue for 2 minutes.
- Time
- 2 minutes
Pose 5
Pose 5
Stay on your back, legs together, toes pointed forward. Inhale and raise both legs smoothly to 90 degrees, then exhale as you lower them. Breathe deeply. Continue for 2 minutes.
- Time
- 2 minutes
Pose 6
Pose 6
Lie on your stomach. Set the palms on the ground beneath the shoulders (6A). Arch up slowly into cobra pose (6B). Then lift the feet up toward the head (6C). Hold for 2 minutes.
- Time
- 2 minutes
Pose 7
Pose 7
Lie on your back. Bring both knees up to the chest and clasp them there with your hands. Roll forward and back along the spine. Continue for 2 minutes.
- Time
- 2 minutes
Pose 8
Pose 8
Lie on your stomach. Extend the arms forward, palms flat together. Arch the back so the arms, chest, and legs lift off the ground. Hold this extended locust with breath of fire for 2 minutes. (9) Stay on the stomach, reach back and grasp the ankles. Arch up into bow pose. Do breath of fire for 2 minutes, then relax. (10) Stand up straight, legs together. Extend the arms out to the sides, parallel to the ground, palms down. Without twisting the torso, bend to the left on a deep inhale, then bend to the right on the exhale. Continue this pendulum motion for 2 minutes. (11) Still standing, spread the legs 1 to 2 feet apart. Swing one arm out to the side, parallel to the ground, as the other arm
- Breath
- breath of fire
- Time
- 2 minutes
Pose 9
Pose 9
Lie on your back. Repeat the fourth exercise, the parallel bicycle, for 2 minutes.
- Time
- 2 minutes