Rising kriya

1) Ego Destroyer: Sit in a relaxed cross-legged position (easy sitting position)

1) Ego Destroyer: Sit in an easy cross-legged position. Raise your arms at a 60-degree angle. Thumbs pointing away from your palms, the rest of your fingers clasped in your palms. Eyes closed, focus above your head. Breath of Fire. 1-3 minutes. When finished, touch your thumbs together above your head, spread your other fingers wide. Exhale and mulabandha (root lock). Inhale. Relax. This exercise opens the entire lungs, balances the two hemispheres of the brain, and invigorates the body's magnetic field.

2) Pelvic Shoveling: In a light sitting position, grab your shins or ankles. While inhaling, push your chest forward and slightly up towards your chin, and while exhaling, round your back. Your shoulders are relaxed, your head is not bobbing back and forth! Breathe rhythmically with strong, deep breaths for 1-3 minutes. Inhale, hold, exhale, relax. This exercise stimulates and relaxes the lower and middle spine.

3) Spinal Twist. In a light sitting position, with your back straight, grasp both shoulders with your thumbs facing forward and the rest of your fingers on the back of your shoulders. Keep your elbows at shoulder height throughout, arms parallel to the ground. Inhale, twist your head and torso to the left. Exhale, twist to the right. 1-4 minutes. To finish, inhale while turning forward. Exhale, then relax. This exercise relaxes and stimulates the lower and middle spine.

4) Life-nerve stretch. Both legs extended forward. Grab your big toe using the so-called finger lock technique (the index and middle fingers pull the big toe together, while the thumb presses the nail.) While exhaling, bend forward, bringing the navel closer to the thighs. The primary goal is to lengthen the spine, not to bring the nose closer to the knees. While inhaling, push your torso up with the help of your legs, the head moving last. With deep, strong breaths for 1-3 minutes. To finish, inhale up, hold the breath briefly, hold the position, exhale hold the breath out. Inhale, relax. This exercise affects the lower and upper spine.

5) Modified Maha Mudra. Sitting on the right heel, extend your left leg forward. Grasp your big toe, applying slight pressure with your thumb on your nail. Exhale, bring your elbows close to the floor, bending forward from the navel, thereby stretching the length of the spine. Lower your head towards your knees for the last time. Hold. Breath of Fire for 1-2 minutes. Inhale. Exhale and lower your torso and head to your knees loosely. Hold the breath out briefly. Inhale, switch legs, and repeat the exercise on this side for 1-2 minutes. RELAX! This exercise improves digestion, stretches the sciatic nerve, and helps with circulation in the upper torso.

6.) Sciatic nerve stretch. Spread your legs wide to the sides and grasp your thumbs as you did in exercise 4.). Inhale and stretch your back up. On the exhale, lean forward from the hips and lower your head to your left knee. On the inhale, center up, and on the exhale, lower your right knee down. Continue with strong breathing for 1-2 minutes. Then on the inhale, return to the center, starting position, and on the exhale, bend forward to the center, bringing your forehead closer to the floor. Continue this up-and-down movement for 1 minute. Then on the inhale, stretch your spine up. Exhale, lower your forehead to the floor, hold your breath. Inhale. Relax. This exercise develops the flexibility of the lower spine and sacrum area and charges the magnetic field of the body.

7.) Cobra: Lie on your stomach, palms on the floor under your shoulders. Bring your heels together, feet facing up. Inhale, gently arch your spine, moving from vertebra to vertebra, and rise into Cobra. Start at the head and move towards the base of your spine until your arms are straight. In this position, Breath of Fire. 1-3 minutes. Inhale, gently arch your spine as much as you can. Exhale, hold your breath, mula bandha (root lock). Then inhale. As you exhale, lower your torso back to the floor, one vertebra at a time, lower your arms and relax by resting your head on the floor with your chin. Arms relaxed next to your torso. This practice balances the sexual energies and draws the prana energy to the apana, so that the kundalini energy can easily flow to the higher centers — which will be the effect of the following practices.

8.) Shrug: In a light sitting position, place your hands on your knees. Inhale and pull both shoulders towards your ears, and exhale and "drop" them. Breathe rhythmically and forcefully for 1-2 minutes. Inhale. Exhale. Relax. This exercise balances the upper chakras and opens the hormonal gateway to the higher brain centers.

9.) Head Circle: In a comfortable sitting position, circle your head clockwise, loosely lowering your ears to your shoulders, and carefully bring your chin to your chest from behind and in front. Keep your shoulders relaxed and still. Your neck gently stretches and relaxes during the circle. 1-2 minutes, then change direction and another 1-2 minutes. Move your head to the center, then relax.

Comment:

This easy sequence is great for warming up or getting in the mood before meditation. It systematically moves the entire spine and promotes the even flow of prana needed to balance the chakras.