Daily Practice

Elevation

This is the set you run when the body is heavy and the channels are blocked. It works the spine vertebra by vertebra and moves prana through the nadis to balance the chakras, drawing apana down and prana up until the kundalini can climb. Treat it as a warm-up that is also a tune-up: it opens the lungs, clears the lower centers, and leaves the magnetic field charged and the higher brain centers awake.

Pose 1

Sit in easy pose. Extend the arms up at a 60 degree angle to the horizontal, palms facing forward. Curl the fingertips into the pads of the palms just below the base of the fingers, and extend the thumbs. (A) Angle the wrists so the thumbs point straight up and the other fingers stay parallel to the ground. (B) Begin breath of fire and continue for 1-3 minutes. Then inhale deeply and hold the breath in as you bring the thumbtips together above your head. Exhale and apply the mool band. Hold the breath out briefly. Inhale and relax. This opens the lungs, brings the hemispheres of the brain to alertness, and consolidates the magnetic field.

Breath: breath of fire
Time: 1-3 minutes

Pose 2

Sit in easy pose and grasp the shins with both hands. As you inhale, flex the spine forward. (A) As you exhale, flex the spine back, keeping the shoulders relaxed and the head straight. (B) Continue rhythmically with deep breaths for 1-3 minutes. Then inhale, exhale, and relax. This stimulates and stretches the lower and mid-spine.

Time: 1-3 minutes
Benefits: This exercise stimulates and stretches the lower and mid- spine.

Pose 3

In easy pose, place the hands on the shoulders, arms parallel to the ground, thumbs in back and fingers in front. Inhale as you twist the head and torso to the left. Exhale as you twist to the right. Continue for 1-3 minutes, then inhale facing straight forward, exhale, and relax. This stimulates and stretches the lower and mid-spine.

Time: 1-3 minutes
Benefits: This exercise stimulates and stretches the lower and mid-spine.

Pose 4

Stretch both legs straight out in front. Grab the big toe of each foot, locking the index finger around the toe and pressing the thumb against the toenail. If you cannot reach the toes, grab the ankles. Inhale and stretch the spine straight, pulling back on the toes and keeping the knees straight. (A) Exhale and bend forward, pulling the elbows to the ground and the head to the knees. (B) Continue with deep, powerful breathing for 1-3 minutes. Inhale up and hold the breath in briefly. Stay up, exhale completely, and hold the breath out briefly. Inhale and relax. This works on the lower and upper spine.

Time: 1-3 minutes
Benefits: This exercise works on the !ower and upper spine.

Pose 5

Sit on the right heel with the left leg extended forward. Grasp the big toe of the left foot with both hands, pressing against the toenail. Bring the elbows to the ground and the head to the knee. Begin breath of fire and continue for 1-2 minutes. Inhale. Exhale and stretch the head and torso forward and down, holding the breath out briefly. Inhale and switch legs, then repeat the exercise on the opposite side. Relax. This helps elimination, stretches the sciatic nerve, and brings circulation to the upper torso.

Breath: breath of fire
Time: 1-2 minutes
Benefits: This exercise helps elimination, stretches the sciatic nerve and brings circulation to the upper torso.

Pose 6

Spread the legs wide and grasp the toes as in Exercise 4. Inhale and stretch the spine straight, pulling back on the toes. (A) Exhale and, bending at the waist, bring the head down to the left knee. Inhale up to the center position (A) and exhale down, bringing the head to the right knee. (B) Continue with powerful breathing for 1-2 minutes. Then inhale up to the center and exhale, bending straight forward from the waist, touching the forehead to the floor. (C) Continue this up and down motion for 1 minute, then inhale up, stretching the spine straight. Exhale, bringing the forehead to the floor, and hold the breath out briefly as you stretch forward and down. Inhale and relax. This develops

Breath: Inhale up in the center position (A) and exhale down, bringing up the head to the right knee (B)
Time: 1-2 minutes
Benefits: This exercise develops flexibility of the lower spine and sacrum and charges the magneticfield.

Pose 7

Cobra Pose. Lie on the stomach with the palms flat on the floor under the shoulders. (A) The heels are together with the soles of the feet facing up. Inhale into cobra pose, arching the spine vertebra by vertebra, from the neck to the base of the spine, until the arms are straight with the elbows locked. (B) Begin breath of fire and continue for 1-3 minutes. Then inhale, arching the spine to the maximum. Exhale and hold the breath out briefly, applying the mool band. Inhale. Exhaling slowly, lower the arms and relax the spine vertebra by vertebra, from the base of the spine to the top. Relax, lying on the stomach with the chin on the floor and the arms by the sides. This balances the sexual

Breath: breath of fire
Time: 1-3 minutes
Benefits: This exercise balances the sexual energy and draws the prana to balance apana so that the kundalini energy can circulate to the higher centers in the following exercises.

Pose 8

Sit in easy pose and place the hands on the knees. Inhale and shrug the shoulders up toward the ears. (A) Exhale and drop the shoulders down. (B) Continue rhythmically with powerful breathing for 1-2 minutes. Inhale, exhale, and relax. This balances the upper chakras and opens the hormonal gate to the higher brain centers.

Time: 1-2 minutes
Benefits: This exercise balances the upper chakras and opens the harmonal gate to the higher brain centers.

Pose 9

Sit in easy pose. Begin rolling the neck clockwise in a circular motion, bringing the right ear toward the right shoulder, the back of the head toward the back of the neck, the left ear toward the left shoulder, and the chin toward the chest. Keep the shoulders relaxed and motionless, and let the neck gently stretch as the head circles around. Continue for 1-2 minutes, then reverse the direction and continue for 1-2 minutes more. Bring the head to a central position and relax.

Time: 1 - 2 minutes

Pose 10

Sit on the heels in the Sat Kriya position. Stretch the arms over the head so the elbows hug the ears. Interlock the fingers except for the index fingers, which are pressed together and pointed up. Begin to chant "So Hum" emphatically in a constant rhythm, about 8 times per 10 seconds. Chant the sound "So" from the navel point and solar plexus, pulling the navel all the way in toward the spine. On "Hum" relax the navel. Continue for 3-7 minutes, then inhale and squeeze the muscles tight from the buttocks all the way up the back past the shoulders. Mentally allow the energy to flow through the top of the skull. Exhale. Inhale deeply. Exhale completely and apply the mool band with the breath

Time: 10 seconds

Pose 11

Relax in easy pose or on the back with the arms at the sides, palms up. Deep relaxation lets you enjoy and consciously integrate the mind and body changes brought about during the practice of this kriya. It lets you sense the extension of the self through the magnetic field and the aura, and lets the physical body deeply relax.