Basic spine crest

1. POSITION:

Sit comfortably. Hold your shins or ankles with both hands. Inhale deeply and raise your chest (1A). Exhale and raise your chest (1B). Keep your head straight and don't let it sway. Repeat 108 times, then inhale. Rest for 1 minute.

2. POSITION:

Sit in a corner seat. Place your hands on your thighs. Arch your spine as you inhale (2A), arch it as you exhale (2B). Think "Sat" as you inhale, "Nam" as you exhale. Repeat 108 times, then rest for 2 minutes.

3. POSITION:

In a comfortable sitting position, hold your shoulders, thumb facing back, the rest facing forward. Inhale, turn left, exhale, turn right. Breathe slowly and deeply. Continue 26 times. Inhale, facing forward, exhale. Rest for 1 minute.

4. POSITION:

Lock your fingers in a bear claw grip in front of the heart center (4A). Move your elbows up and down alternately. Breathe with the movement, long and deep (4B). Continue 26 times, then inhale, exhale and pull both hands, but maintain the grip. Rest for half a minute.

5. POSITION:

In a comfortable sitting position, grab your knees. Keep your elbows extended, begin to arch and arch your upper spine. Inhale forward, exhale backward. Repeat 108 times, rest for 1 minute.

6. POSITION:

Shrugs, both shoulders at the same time. Inhale up, exhale down. Do this for less than 2 minutes. Inhale and hold for 15 seconds, pulling your shoulders up hard. Relax your shoulders. Slowly circle your head 5 times to the right, then 5 times to the left. Inhale, straighten up.

7. POSITION:

Bring your hands to the level of your throat in a bear claw grip (8A). Inhale, root lock. Exhale – root lock. Raise your hands above your head (8B). Inhale – root lock. Exhale – root lock. Repeat this cycle 2 more times.

8. POSITION:

Sat Kriya: Sit in a corner position, arms extended above your head (9A). Interlock your fingers, except for the index fingers, pointing upwards (9B). Say "sat" and pull in your navel, say "Nam" and relax your abdomen. Continue for at least 3 minutes. Then inhale, draw the energy up from the base of your spine to the crown of your head.

9. POSITION:

Complete relaxation lying on your back for 15 minutes.

Comment:

Age is measured by the flexibility of the spine. Staying young means staying flexible. This series systematically works the spine from the bottom up. All 26 spinal vertebrae receive stimulation, each chakra receives an energy boost. That's why it's so good to do this series of exercises before meditation. Many people report clearer and faster thinking after regularly practicing this kriya. Increased circulation of spinal fluid plays a major role in this, which is directly related to good memory. In the beginner group, all exercises that write 108 repetitions can be done 26 times. Increase the rest times from 1 to 2 minutes.