Daily Practice
Sleep is not a switch you flip, it is a current you have to earn. This kriya works the spine, the navel, and the pineal until the nervous system stops fighting itself and the body remembers how to fall. Practice it for ninety days and you dissolve the disturbance at its root, then carry that stillness into a waking day that stays sharp. No pill teaches the body this. The effort is the medicine.
Pose 1
Sit on your heels with your palms resting on your thighs. Lengthen the spine and lean back 30 degrees from vertical. Hold there with long deep breathing for 1 minute, then relax. Still sitting on the heels, fold your arms across the chest and take hold of the elbows. Rotate the torso in a circle, moving from right to left. Keep this grinding motion going for 3 minutes.
Pose 2
Immediately stretch your legs out straight in front of you. Place your hands on the ground beside your hips. On the inhale, lift the heels and the whole body off the ground. On the exhale, drop the body down. Do 20 of these body drops, moving with the breath.
Pose 3
Repeat Exercise 2 for 3 minutes. Then repeat Exercise 3 for 15 body drops. Come into bridge pose: raise the hips up, bend at the knees, palms and feet pressing into the ground, and let the head relax back. Hold the pose for 1 minute with normal breathing. Continue with breath of fire for 3 minutes. Inhale, exhale completely, and hold the breath out as you apply mul bhand. Relax.
Pose 4
Repeat Exercise 3 for 10 body drops. Repeat Exercise 6, bridge pose, for 3 minutes with breath of fire. Relax completely on your back for 2 to 3 minutes. Come back into bridge pose. Raise the right leg to 60 degrees and point the toes forward. Drive a powerful breath of fire for 1 and a half minutes. Then inhale deeply, exhale completely, and apply mul bhand. Repeat the same exercise with the left leg raised. Relax.
Pose 5
Sit in crow pose, squatting down with the feet flat on the ground. With your palms facing down, extend your arms straight out in front, parallel to the ground. Inhale deeply as you stand up, exhale completely as you squat back down. Keep the spine as straight as you can. Do 30 of these crow squats.
Pose 6
Lie on your stomach. Place your palms on the ground directly under the shoulders. Slowly arch up into cobra pose. Hold the pose with normal breathing for 1 minute. Then kick the buttocks with one leg for 2 minutes, exhaling slightly each time the heel strikes. Kick with the other leg for 2 more minutes. Relax.
Pose 7
Sit on your heels in rock pose. Extend the arms straight overhead with the palms flat together. Bring the palms down halfway toward the top of the head, elbows slightly bent. Raise your eyes upward and focus at the center of the skull, on the pineal gland and out through the top of the head. Continue for at least 3 minutes.