Mind and Emotion
This kriya drives the kundalini upward in a deliberate arc: it works the lower three chakras first, opens the heart center, then carries the energy through the throat to the higher centers, where mental projection and meditation arrive on their own. It is meant to be hard. The hard work is the point, because what burns through the sexual and digestive energies is what frees the prana to rise. Move through it consciously, breath by breath, and you wake the latent power to cleanse and vitalize yourself, body and mind alike.
Pose 1
Lie on your back and raise your legs to 12 inches off the floor. Cross your legs in a scissoring motion, left over right, then right over left, then spread them wide. Continue this for 5 minutes. Then inhale and apply Mulabandha. Rest for 2-1/2 minutes. Repeat the whole cycle once more. Keep your legs straight the entire time.
Pose 2
Now lift both legs 2 feet off the ground. Begin a bicycling motion, keeping your legs parallel to the floor, for 2 minutes. Rest for 2-1/2 minutes, then repeat the cycle.
Pose 3
Sit in easy pose and stretch your arms straight up above your head. Interlock your fingers over the backs of your hands so the palms face the sky. Do Breath of Fire for 5 minutes. As you do this, let the worries of the day fall away. Feel yourself rising above the clouds, your whole body filled with the light energy of the breath.
Pose 4
Stay in easy pose. Clasp the opposite shoulders with your thumbs forward, so your arms cross behind your head. Do Breath of Fire for 5 minutes. Then inhale, exhale. Inhale, hold, and circulate the energy. Exhale and apply Mulabandha. Repeat: inhale, exhale, and apply Mulabandha again. Apply Mulabandha three times in all. Feel that light energy lift to your head. Then relax completely. Separate the mental body from the physical and move it around for about 5 minutes, projecting your mind into an expansive peacefulness. Then bring it back. Close by chanting any divine mantra.