Mind and Emotion
This kriya cleans the blood and opens the lungs first, because no one meditates deeply on stale breath. Once the circulation runs hot and the thyroid and parathyroid feed it, the upper magnetic field of the body swells and the mind is finally still enough to drop inward. I built this one for the beginner who wants to learn real meditation, the kind that takes you past the chatter. Do it in order. The body is the doorway.
Pose 1
Sit in easy pose. Stretch both arms straight up overhead with the palms pressed together. Arch the spine as far up and back as you can. Begin long deep breathing through the mouth, whistling on both the inhale and the exhale. Hold this for 5 minutes. Then relax.
Pose 2
Stretch the arms straight out in front of you, fingers interlocked, palms facing outward (2A). Exhale and draw the hands in toward the chest (2B). Inhale and stretch the arms straight out again. Keep this going for 2 minutes at a fairly rapid pace. Then inhale and stretch the arms straight out in front, fingers interlocked, palms facing outward (2A). Hold the breath and lift the arms straight up over the head (2C). Bring them back down parallel to the floor (2A). Exhale and draw the hands in toward the chest (2B). Inhale and stretch the arms straight out in front again, and repeat this whole sequence for 2 minutes.
Pose 3
Without resting, stretch the arms straight out in front at a 60 degree angle to each other. Inhale and slowly clench the fists. Hold the breath, and with tension pull the fists in to the chest, bending the arms at the elbows. Exhale and release the tension. Repeat for 3 minutes, holding an angry face the entire time.
Pose 4
Bring the hands behind the neck with the fingers interlocked and the palms facing upward (4A). Inhale and stretch the arms straight up overhead (4B). Exhale and lower them back down behind the neck. Continue for 2 minutes.
Pose 5
Stretch both arms straight up overhead, palms together, thumbs crossed. Inhale and twist to the left. Exhale and twist to the right. Continue for 2 minutes.
Pose 6
Interlock the fingers at chest level with the palms facing down (6A). Inhale and raise the hands up to eye level (6B). Exhale and lower them back down to chest level. Continue for 2 minutes.
Pose 7
Place the hands on the shoulders, fingers in front and thumbs in back. Inhale and twist to the left. Exhale and twist to the right. Continue for 2 minutes.
Pose 8
Sit in easy pose. Rest the hands on the knees (8A). Inhale and flex both shoulders up (8B). Exhale and drop them down. Continue for 2 minutes. Then begin to flex the spine. Inhale forward, exhale back (8C). Continue for 2 minutes.
Pose 9
Roll the eyes up as far as they will go. Hold your concentration at the top of the head. Meditate for 15 minutes.