Spine and Nervous System
This kriya works the lower triangle of the body, the first three chakras seated at the rectum, the sex organs, and the navel point. You move the spine through its full range and wake the fire that governs digestion and the release of waste and toxins. Where the lower body is clean and flexible, prana moves upward without obstruction. Treat this as plumbing for the channel kundalini will one day climb.
Pose 1
Sit tall with both legs stretched out in front of you. Fold the left leg under the buttocks so you are sitting on the left heel. Set both hands palms down beside the hips. Inhale deeply. As you exhale, bend forward. Inhale and rise back up. Keep this going for 2 minutes.
Pose 2
Repeat the exact motion of Exercise 1, but this time keep both legs extended straight out in front of you. Continue for 2 minutes.
Pose 3
Lie flat on your back. Inhale deeply. As you exhale, sit all the way up, take hold of the toes, and fold forward. Inhale and lie back down. Vibrate "So" silently in the mind on the inhale, and "Hum" on the exhale. Stay with deep breaths for 2 minutes.
Pose 4
Lie on your back. Slowly lift the legs up and back until the feet touch the ground behind your head. This is plow pose. Lower the legs back down, sit up, and grasp the toes. Move smoothly and without pause between plow pose and the forward stretch for 2 minutes.
Pose 5
Lie on your back. Draw the knees onto the chest and press them in close with both hands. Then extend the legs straight along the ground, sit up, and take hold of the toes. Repeat this cycle in a steady rhythm for 2 minutes.
Pose 6
With the legs straight out, bend forward and grasp the toes. Without releasing the toes, roll back along the spine until you reach plow pose. Roll back and forth, keeping hold of the toes the entire time. Continue for 2 minutes.
Pose 7
Relax completely.