Spine and Nervous System
This kriya builds strength and balance from the inside out. You charge the breath, set the spine rolling, fan the navel fire, and then bow into surrender before you let the heart take over. Work it honestly and the body becomes steady, the energy rises, and you learn to hold center while everything around you moves.
Pose 1
Sit in easy pose. With your thumb, close off the right nostril and inhale through the left. Then with your Mercury finger, close off the left nostril and exhale through the right. Continue this alternate-nostril rhythm for 3-1/2 Minutes.
Pose 2
Cross your legs in easy pose or lotus pose, grab your toes, and roll backwards and forwards on your spine. Move fast. Breath of fire. 2 Minutes.
Pose 3
Come onto your hands and knees in cow pose. Stick your tongue out and do breath of fire through the open mouth while you pump your navel. 1-1/2 Minutes.
Pose 4
Sit in lotus pose and use your arms to lift the buttocks off the ground. Keep them lifted and bow your head down to the ground. Keep bowing up and down as you chant along with a steady devotional recording. 4 Minutes.
Pose 5
Lie down on your back. Move vigorously: do cat stretch and stretch in all directions, moving rapidly to stimulate your heart. 3-1/2 Minutes. 6. Still on your back, jump your body around vigorously. 1-1/2 Minutes. 7. Lie down and relax. Begin by concentrating on your navel for 2 minutes, then concentrate on your heart. 16 Minutes.