Mind and Emotion

The Essence of Self

This kriya drives the pranic current up through the body and floods it into the heart center, so the heart opens and you can give and receive love with no fear, no anger, no resentment left guarding the gate. That open heart is the essence of self, the place from which every possibility becomes available to you. When the scars and disappointments of a life have left you heavy, this work lifts you back into the wider reality you belong to. On the physical plane it releases held tension, strengthens digestion, and opens the lungs.

Pose 1

Arm Circles

Sit in Easy Pose with the legs crossed. Extend the arms forward and slightly out to the sides so the body and arms form a V. Hold the arms straight out from the shoulders, hands extended, palms facing down. Rotate the arms backwards in large circles, keeping them positioned so the circles stay in front and slightly out to the sides. Begin Breath of Fire and gradually build the power of the breath as you rotate the arms faster and wider. Continue for 1 to 4 minutes. Then inhale, hold the posture, exhale, and relax the arms down. This is an energetic exercise. The faster the breath, the more powerfully it stimulates the heart center and opens the lungs.

Breath: Breath of Fire
Time: 1 to 4 minutes

Pose 2

Rocking Bow

Lie on the stomach and come into Bow Pose. Reach back and take hold of the ankles, stretching up by creating tension between the arms and the legs. Rock back and forth from the shoulders to the knees, coordinating the motion with a powerful Breath of Fire, so powerful it feels as though fire pours from the nostrils. Continue for 1 minute, then relax briefly. Bow Pose massages the internal organs, especially the digestive organs, and gives the entire spine a full backward bend. Coupled with Breath of Fire and the rocking, it invigorates the whole person and drives the movement of energy to the heart.

Breath: Breath of Fire
Time: 1 minute

Pose 3

Rock on Spine

Lie on the back with the thighs clasped to the chest and the forehead to the knees. Rock along the entire length of the spine in time with Breath of Fire for 1 minute. This exercise lets the spine curve and stretch in the opposite way from the previous one.

Breath: Breath of Fire
Time: 1 minute
Benefits: This exercise allows the spine to curve and stretch in the opposite way from the previous exercise.

Pose 4

Crow Squats

Stand with the feet 1 to 2 feet apart, facing forward and turned slightly outward. Interlace the fingers in Venus Lock on top of the head. Exhale and crouch down so the buttocks come as close to the floor as possible, ideally with the feet staying flat on the floor and the spine as straight as you can hold it. Then inhale and return to standing. Continue for 26 squats. Crow Squats let the pelvis relax and open.

Pose 5

Arm Circles

Repeat the first exercise, the Arm Circles, for 1 to 2 minutes.

Time: 1 to 2 minutes

Pose 6

Essence of Self Meditation

Sit in Easy Pose and cross the hands at the center of the chest, over the heart center. Close the eyes. Stay focused and meditate for 5 to 31 minutes. If you can, meditate with or sing some divine, uplifting music. Drop any self-limitation. Surrender the self to the Self. In this expanded awareness you will experience your essence.

Time: 5 to 31 minutes