Spine and Nervous System
This kriya is built to make you feel your own power from the inside, not borrow it from anyone. You rock, lift, spin, dance, and run until the body forgets its limits and the spirit takes the wheel, and then you drop into deep rest so the charge settles into the cells. the masters put it plainly: the work is to simply be, to let the self shine like sunshine. Do it and you stop asking whether you are strong, you know it.
Pose 1
Drop into bow pose and rock back and forth, rhythmic and musical, chanting: Har, Har, Har, Har Gobinde Har, Har, Har, Har Mukande Har, Har, Har, Har Udaare Har, Har, Har, Har Apaare Har, Har, Har, Har Hariang Har, Har, Har, Har Kariang Har, Har, Har, Har Nirnaame Har, Har, Har, Har Akaame. Hold this for 6 minutes.
Pose 2
Lie on your back, bend your knees, and grab your ankles. Keep your feet flat on the ground and raise and lower your pelvis. Chant "Har" as you lift up, and "Har" again as you set your back down. Move rapidly. 2 minutes.
Pose 3
Raise your arms over your head, but do not let your hands touch. Revolve your upper body counter-clockwise from the base of your spine. Close your eyes and move as if you are in ecstasy. Chant along with a recording of the Ardas Bhaee mantra. 4 minutes.
Pose 4
Stand up with your hands overhead, but not clasped. Keep your eyes closed and dance to Ardas Bhaee for 1-1/2 minutes. Then keep dancing, and each time you hear "Sachee Sahee" bend forward, touch the ground, and rise back up to dance.
Pose 5
Minutes.
Pose 6
Run in place as fast as you can. Move your arms as you run. 2-1/2 minutes.
Pose 7
Lie down and repeat exercise one for 2-1/2 minutes.
Pose 8
Repeat exercise two for 30 seconds.
Pose 9
Sit up in easy pose with your hands resting on your knees. Revolve your torso counter-clockwise. 30 seconds.
Pose 10
Come into baby pose and sleep. 7 minutes.