Mind and Emotion
This is a kriya that presses the lower nerve plexi and lifts the vital energy above the diaphragm, so the raw current of the body is drawn upward into the work of consciousness. Where digestion or elimination has been stubborn, this set clears the channel. Where you go shaky and nervous under pressure, it builds the steadiness that holds. It is also a preparation, a way to loosen the false identification with body and mind before you sit to meditate.
Pose 1
Sit with the left heel pressed against the rectum and the right leg extended straight forward. Bend forward and grasp the toes with both hands. Straighten the spine and fix your gaze forward at the toes. Stay perfectly still and breathe normally. Hold a light Mul Bhand throughout. Continue for 3 minutes. Then inhale deeply and pull back on the toes. Exhale completely, pull back further, and apply a strong Mul Bhand. Repeat this deep breath 2 more times. Relax.
Pose 2
Come into Kundalini Lotus Pose. Balance on the sacrum by holding the toes of both feet, spreading the legs wide, and raising the legs off the ground to 60 degrees. Keep the spine straight. Apply a constant Mul Bhand. Breathe normally. Hold for 3 minutes. Then inhale deeply, exhale and apply a strong Mul Bhand. Repeat the deep breath 2 more times. Relax.
Pose 3
Extend both legs straight. Reach forward and hold onto the toes. Pull the spine up straight by pulling back on the toes. Draw the chin straight back. Begin long deep breaths. Continue for 3 minutes. Then apply a strong Mul Bhand on the exhale of a deep breath. Repeat the Mul Bhand 2 more times.
Pose 4
Form Back Platform Pose. Keep the legs extended straight. Place the palms on the ground behind you. Lift the stomach and buttocks up until the body is straight, with only the heels and palms on the ground. Bring the chin to the chest. Press the toes forward. Hold the position and breathe normally. Continue for 3 minutes. Inhale deeply, exhale and apply Mul Bhand. Repeat the breath 2 more times. Relax.
Pose 5
Lie on the stomach. Place the palms on the ground under the shoulders. Push up off the ground with the body straight until you form a Front Platform. Exhale as you slowly lower down to the ground. Inhale as you slowly rise up. Do not apply Mul Bhand. Continue with deep, slow breaths 26 times. Relax.
Pose 6
Lie on the back. Raise up onto the elbows, placing the elbows under the shoulders. Raise the buttocks up so the spine and body are straight, with only the heels and elbows on the ground. Press the toes forward. Hold the pose with long deep breathing. Continue for 3 minutes. Then exhale completely and apply Mul Bhand.
Pose 7
Sit on the heels. Slowly lean back until the head, and possibly the shoulders, rest on the ground. Let the arms relax on the ground beside the legs. Keep a light, constant Mul Bhand applied. Begin deep breaths. Continue for 3 minutes. Then exhale completely and apply a strong Mul Bhand. Inhale. Repeat the complete exhale and Mul Bhand 2 more times. Relax.
Pose 8
Come into Frog Pose. Squat down with the toes on the ground, the heels together and lifted off the ground, and the fingers on the ground between spread knees. Inhale and raise the buttocks up as the head goes down. Exhale and squat back down to the original position. Continue with deep breaths 30 times.
Pose 9
Lie on the back. Let the arms relax along the sides with the palms up. Inhale and lift one leg up to 90 degrees. Exhale and lower it down smoothly to the ground. Switch legs with each breath cycle. With each inhale apply a slight Mul Bhand. Continue for 3 minutes.
Pose 10
Sit in a comfortable meditation posture. Pull in the navel point and apply Mul Bhand. Mentally view the entire body. Then negate each identity that comes to mind: "I am not a man, not a woman, not a student, not a teacher, not sitting," and so on. You are not the body, mind, or spirit, but the consciousness that gives rise to and integrates them all. Continue at least 3 minutes.