Raising Kundalini
This is a kriya for moving the serpent energy upward through the spine. It works the legs, the belly, the heart, the thyroid and the neck in sequence, building the inner heat that lifts kundalini from its coiled rest at the base. Breath of Fire is the engine here, and the work on the heart and thyroid clears the channels so prana can rise without resistance. Done with attention, it pulls the sleeping current up the nadis and feeds it into the higher centers.
Pose 1
Lie on your back. Raise the arms to 60 degrees, inhale, and hold for 1 minute. Exhale. Inhale and raise the legs to 90 degrees for 3 counts, then exhale them down. Inhale, raise both legs to 60 degrees, and hold for 1 minute. Now press the toes forward with the heels together, exhale, inhale, hold this pose for 15 seconds, and relax.
Pose 2
Lie on your back. Raise one shoulder and bring it back to the ground without using your body, then do the same with the other. Repeat this 4 times. 3a. Sitting, bring one knee to the chest and raise the other outstretched leg 12 inches, swinging it in a 180 arc from the hip for one minute. Switch legs and repeat. Do the exercise on the first leg again, then a second time on the second leg. 3b. In Rock Pose, do Spinal Flex fast for 2 minutes. 3c. Keep going with Spinal Flex, arms stretched out in front, for 1-2 minutes.
Pose 3
From Rock Pose, lean back and carry the weight on the elbows and forearms, and do neck rolls for 1-2 minutes. This is for the thyroid.
Pose 4
Lie on your back. Raise alternate shoulders as you did in step 2, but at the Breath of Fire rate. This is the best exercise for the heart. 6a. On your stomach, raise only your head and legs, leaving your arms on the ground stretched out in front of the body with the hands in Venus Mudra. Hold this pose with Breath of Fire for 1 minute. 6b. With the arms straight and the hands in Venus Mudra behind the back, raise the upper body, stick out the curled tongue, and do Breath of Fire for one minute.
Pose 5
Come into Cobra Pose, supporting the body with the arms, and say "Hum". Relax down and say "Hum". Continue for 1-2 minutes.
Pose 6
Relax on your belly.