Spine and Nervous System
This kriya teaches you to make prana and then to keep it. Most of us leak our life force as fast as we draw it in. Here you pump the body, work the navel point, seal the throat, and gather the charge at the brow, so the energy you raise stays inside the nadis instead of bleeding out. Practice it and you stop running on empty.
Pose 1
Sit in easy pose with the spine straight. Extend one arm straight out to the side, palm facing down. Men extend the right arm, women extend the left. Move that arm rapidly up and down: raise it to about sixty degrees, then lower it back to parallel with the ground, keeping the elbow straight. With the other hand, take hold of your throat and massage it vigorously. Breathe normally.
Pose 2
Minutes..
Pose 3
Sit in easy pose or lotus pose and cross your hands over your heart. Bow all the way down to the ground and rise back up, spine straight, bending from the hips. Play a steady devotional chant recording and time each bow to the words "Namo" and "Namastang". Stay in this rhythm. 14 Minutes. Then sit in full lotus pose with your hands on the ground on either side of your hips. Use your hands to lift your buttocks off the floor, then let them drop back down. Chant "Har" on each bounce, driving it from the navel point, and chant using only the tip of the tongue.
Pose 4
Minutes.
Pose 5
Sit in easy pose and form a circle with your arms, hands clasped above your head. Concentrate at the brow point and hold the arms steady. 5 Minutes. Then inhale, hold the breath for 30 seconds, and pull the hands as if to draw them apart without letting them separate, keeping the fingers locked. Exhale. Then lie down on your back. Support your hips with your hands so that only the head and the heels rest on the ground, with no bend in the knees.
Pose 6
Minutes
Pose 7
Lie down and relax.