Daily Practice
The glands are the guardians of your health. They are the secret regulators of the body, the gatekeepers of vitality, and Kriya Yoga trains you to feel them and keep them clean. This kriya moves prana through the lymph, the spine, and the reproductive glands so the body governs itself well into your later years. Practice it now and you are saving health the way you save money, every deposit returns to you with interest.
Pose 1
Lie on your stomach. Set your chin on the ground and interlock your hands behind your back. Inhale and lift your head, chest, and arms as high as you can. Keep your legs resting on the ground. Exhale and let yourself relax back down to where you started. Keep this rhythm going, inhaling up and exhaling down, for 6 minutes. This keeps the lymphatic system clean and strong.
Pose 2
Still on your stomach, reach back and grasp your left ankle with both hands. Inhale and lift your head, chest, and leg as high as you can. Exhale and relax down. Continue for 6 minutes, then switch to the other ankle and continue for 2 minutes. This stretches the ovaries and helps regulate the menstrual cycle. It also tones the back, keeps the spine elastic, improves posture, and raises your vitality.
Pose 3
Sit in Easy Pose and interlock your hands behind your neck at the hairline. Raise your elbows so they are parallel to the ground, then twist your torso left and right in a steady rhythm with Breath of Fire. Continue for 2 minutes. This massages the digestive tract, releases stored tension, and adjusts the ovaries and fallopian tubes.
Pose 4
Come into Frog Pose. Inhale as you straighten your legs and bring your forehead toward your knees, then exhale back down into the squatting position. Repeat the full cycle 108 times.
Pose 5
Sit in Easy Pose and extend your arms out to the sides, parallel to the ground, palms facing down. In a seesaw motion, raise the right arm 60 degrees while you lower the left arm 60 degrees. Keep the arms moving in this seesaw for 12 counts, and on the thirteenth count clap your hands over your head. After one minute, replace the counting with the mantra Hari Har, where Hari is 1 and Har is 2. After 6 repetitions of the mantra, clap your hands over your head and chant Fateh. Continue for 2 minutes.
Pose 6
Sit in Easy Pose in Budh Mudra: cross your legs at the ankles, wrap your knees around your shins, and have your right hand clasp your left wrist. Rest your forehead on your knees. Breathe long and deep for 8 minutes as you give yourself completely to the posture. As a musical variation, play a recording of the Mul Mantra and sing along for 4 minutes, then switch to a recording of the Ardaas Bhaee mantra and sing along for the next 4 minutes.
Pose 7
Sit in Easy Pose. Steady your breath and breathe long, deep, and meditatively. Hold each of the following postures for 1 minute each as you feel their different effects. A. Raise your arms high over your head, palms together. B. Interlock your fingers at the base of your spine and raise your arms as high as you can. C. Interlock your fingers at the base of your spine, lower your forehead to the floor, and raise your arms as high as you can. D. Salutation to the Earth Posture: lie on your stomach with your forehead on the floor, arms extended above your head along the floor with palms down, legs straight and relaxed with the tops of your feet on the floor. As a musical variation, play Ardaas
Pose 8
E. Sit in Easy Pose. Extend your arms out to the sides parallel to the ground, then bend at the elbows so your forearms are perpendicular to the floor. Palms face forward with the hands in Gyan Mudra. F. Stay in Easy Pose and interlock your fingers at the hairline behind your neck. Point your elbows forward so your forearms press against your ears to block out any sound.
Pose 9
G. Stay in Easy Pose. Place your fingers flat on your forehead, right hand over left. Keep your fingers together and press your thumbs against your temples. H. Sit in Easy Pose with a straight spine, hands in Gyan Mudra resting on your knees. Keep your arms straight.
Pose 10
I. Lie down on your right side. Keep your body straight as an arrow and rest your head in your right palm on the floor. Your left arm is straight, resting along the left side of your body.
Pose 11
Lie on your stomach and pound your buttocks with alternate fists for 1 minute. This exercise is outstanding for its simplicity and its relaxing effects.
Pose 12
Lie down on your back and place your hands at the small of your back. Breathing powerfully, bring both knees to your chest as you inhale, then extend your legs straight onto the floor, heels touching, as you exhale. As a musical variation, play Har Har Mukande: draw the knees to the chest while chanting Har Har, and extend the legs on Mukande. Continue for 7 minutes at a moderate but steady pace.
Pose 13
Stay on your back with your arms by your sides, palms facing up. Relax completely to the sound of beautiful music.