Stress relieving kriya

(1) In a heel sit, extend your legs straight back on the floor. Bend forward and place your forehead on the floor. Place both arms by your sides, palms up. Relax all your muscles and relax your breathing. Hold for 3 minutes. Then rise slowly while inhaling. Pull both legs under you into a heel sit. Repeat on the other side for 3 minutes. This exercise is a meditation in itself. The time of the exercise can be gradually increased to 11 minutes on both sides. This is a meditation that induces a trance state. It stimulates the pituitary gland and relaxes the ovaries. This exercise also has a very good effect on the eyes.

(2) Throat and Neck Massage. While sitting on your heels, gently massage the muscles on both sides of your throat and neck. Use a wave-like motion from your collarbone to your jaw, applying this rhythmic pressure for 2 minutes. This exercise is beneficial for the thyroid gland and the fifth chakra.

(3) Ear Massage. Still sitting on your heels, raise both hands up, palms facing your ears. Keep your fingers together. Keep your wrists over your ears, fingers at an acute angle away from your skull. Massage your ears and earlobes with your palms. Alternate between circular and straight up and down strokes. Continue for 2-3 minutes. As you inhale, gently pull your earlobe down, away from your body. Hold for 10 seconds and relax. This exercise stimulates the lymphatic system and its circulation. There are meridian points on the ear that control all parts of the body. This is equivalent to a full body massage through the ears.

(4) Trunk Twists. Still sitting on your heels, immediately place your hands on your lower back. Interlace your fingers in a Venus lock. Keep your spine straight. While taking a deep breath, twist your torso to the left. Exhale and turn to the right. The movement is relatively slow and complete. Continue for 3 minutes. To close, inhale, mulabanda, and concentrate on the entire length of your spine. Imagine that energy is flowing up the center of your spine, renewing and relaxing the entire body. Exhale and relax. This exercise is beneficial for the lumbar spine and relaxes the pelvis. It also improves excretion.

(5) Sit-ups in the ass. Lie on your back. Spread your legs as wide as possible without tension. Grasp your shoulders with your thumbs behind you and your other fingers in front. Turn your upper arms so that your elbows rest on the ground. Mentally examine all the muscles in your body. Then, very slowly, muscle by muscle, gradually bring your upper body forward until you are in a completely sitting position, then place your forehead on the ground. Hold this position with relaxed breathing for 3 minutes. As you lie back down, take a deep breath, then relax. Gradually rise up and forward, now onto your left knee. Hold this pose for 1 minute. Take a deep breath, then exhale 3 times, then lie back down on an inhale. Repeat the same sit-up with your right leg. Hold for 1 minute. Inhale and exhale three times, deeply. Then inhale deeply while lying back down. This exercise strengthens the sciatic nerve and its branches. It strengthens the abdomen and releases the tension caused by fear.

(6) Elbow and Knee Walking. Start on your stomach. Rise up by balancing on your hands and knees. Lift your heels towards your buttocks. Bend your forearms with the palms of your hands towards your shoulders. Lift your head to look ahead. Start walking like this, continue for 3 minutes. Relax your back completely for 1 minute. This exercise improves circulation, is beneficial for the heart and improves the balance of mineral content.

(7) Lotus Walk. Sit in full lotus position (Place your feet on your upper thighs, knees close to the ground). Place your hands on the ground next to your knees. Lean forward onto your hands and swing your body forward. Repeat the movement by swinging back and forth above the ground. Continue for 3 minutes. This exercise opens the energy of the navel point, relieves headaches and relaxes the genitals.

(8) Back Push-Ups. Sit up straight with your legs extended forward. Place your hands on the floor in a back push-up position and lift your hips up so that your body is in line with your stomach. Lift your head so that it is looking forward. Keep your legs straight and begin to “walk” on your heels and hands. Continue for 3 minutes. This will release mental fears and tension and strengthen your lower back and hips.

(9) Relaxation. Relax completely on your back. Be weightless, floating in the blue ether. Continue for 15 minutes.

Comment:

Releasing premenstrual tension, balancing sexual energy This set of exercises adjusts the flow of sexual energy in the meridians. It releases tension in the ovaries and improves circulation in the pelvic area. This is also an excellent set of exercises for men: it balances sexual energy and has a beneficial effect on the prostate. For women with tension and/or menstrual problems, it is recommended to perform the set of exercises every day for 40 days. During this time, you should eat light meals, drink plenty of water and yogic tea. The menstrual monthly cycle is a significant hormonal event. Estrogen levels can change dramatically. As chemical levels change, emotions also change, the dominance of the cerebral hemispheres, and with it cognitive abilities, some improve, others weaken. For many women, menstruation is accompanied by cramps and pain. Sometimes this is caused by too little exercise and accumulated tension. Lack of movement and breathing prevents the body from adjusting itself. Tension often builds up and stores in the ovaries, causing them to become stiff and immobile. The ovaries normally go through a slow process of contracting and rising throughout the month. If the tension is too great, this movement is disrupted. The body tries to compensate with the wrong muscles and nerves, which causes pain and disorders.