KRIYA FOR ELEVATION

1. Ego Eradicator in Easy Pose. Sit in Easy Pose, raise the arms to a 60 degree angle. Curl the fingertips onto the pads of the palms. Thumbs aim at each other above the head. Eyes closed, concentrate at the top of the head and do Breath of Fire. 1 -3 minutes.

To end, inhale and touch the thumbs together above the head, and open the fingers. Exhale and apply Mula Bandha. Inhale and relax.

This exercise opens the lungs, brings the hemispheres of the brain to a state of alertness. and consolidates the magnetic field.

2. Spinal Flexes in Easy Pose. Grasp the shins with both hands. As you inhale, flex the spine forward. As you exhale flex the spine back, keeping the shoulders relaxed and the head straight. Continue rhythmically with deep breaths for 1 -3 min. Then inhale. exhale, relax.

Stimulates and stretches the lower and mid-spine.

3. Spinal Twists in Easy Pose. In Easy Pose, grab the shoulders, with the thumbs in back and the fingers in front. Keep the elbows high, with the arms parallel to the ground.

Inhale as you twist the head and torso to the left.

Exhale as you twist to the right.

Continue for 1-4 minutes.

To end, inhale facing straight forward. Exhale and relax.

This exercise stimulates and stretches the lower and mid-spine.

4. Dynamic forward fold.

Sit with the legs straight out in front of you hip distance a part and spine straight as you exhale keeping the spine elongated, lean forward from the hip joints, not

the waist.

Lengthen the tailbone away from the back of your pelvis. If possible grab the toes in finger lock. (Index finger and middle finger pull the toe, and the thumb presses the nail of the big toe which is said to stimulate the pituitary); if this isn’t possible, put your hands on your shins.

Inhale come up and exhale fold forward. Continue with deep, powerful breathing for 1 -3 minutes.

Then inhale up and hold the breath briefly, stay up and exhale completely, holding the breath out briefly. Inhale and relax.

This exercise works on the lower and upper spine.

5. Modified Mahamudra.

Sit on the right heel with the left leg extended forward. Keeping the spine elongated,

lean forward from the hip joints, not the waist. Lengthen the tailbone away from the back of your pelvis. If possible grasp the big toe of the left foot with both hands, applying a pressure against the toenail if this isn’t possible, put your hands on your shins.

Hold, with Breath of Fire for 1 -2min.

Inhale. Exhale and stretch the head and torso forward and down. Hold the breath

out briefly.

Inhale. switch legs and repeat the exercise.

Helps elimination, stretches the sciatic nerve and brings circulation to the upper torso.

6. Wide Legged Seated Forward Bend.

Spread the legs wide in a comforatble V. If you feel that your pelvis

rotates backward, raise your buttocks on a folded blanket.

Inhale and reach out through your heels and stretch your soles, pressing though the balls of the feet and elongating the spine up through the top of the head. Exhale and with your thigh bones pressed heavily into the

floor and your knee caps pointing up at the ceiling, bend forward towards your

right leg. Inhale up in the centre position and exhale down, bringing the chest to the left knee.

Move from the hip and maintaining the length through the spine and front torso.

Move with powerful breathing for 1-2 minutes.

Then inhale up in the centre position and exhale as you bend forward from the hip

joints, not the waist, trying to bring the heart centre to the floor.

Continue this up and down motion for 1 minute, then inhale up stretching the spine straight. Exhale, bringing the forehead to the floor. Hold the breath out briefly as you stretch forward and down. Inhale and relax.

This exercise develops flexibility of the lower spine and sacrum and charges the magnetic field.

7. Cobra Pose.

Lay on your tummy with legs stretched out and tops of feet on the floor.

Place your hands on the floor under your shoulders.

Press into the hands and lift yourself up. Your arms may be straight and the thight adn pubic bone are connected to the ground. If this is uncomfortable for your lower back change to a sphinx pose with the forearms on the ground and the elbows under the shoulder. Lengthen in both variations from the top of the head to the pubic bone.

Inhale straighten the arms to lift the chest off the floor and hold in an active comfortable postion.

Begin Breath of Fire. Continue for 1-3 minutes.

Then inhale, exhale and hold the breath out briefly, apply root lock.

Inhale and exhale as you slowly, lower down.

Relax on the stomach resting the forehed on the back of the hands.

This exercise balances the sexual energy and draws the prana to balance apana so that the kundalini energy can circulate to the higher centres in the following exercises.

8. Shoulder Shrugs. Sit in EasyPose. Place the hands on the knees.

Inhale and shrug the shoulders up toward the ears.

Exhale and drop the shoulders down.

Continue rhythmically with powerful breathing for 1

minute.

Inhale. Exhale and relax.

This exercise balances the upper chakras and opens the

hormonal gate to the higher brain centers.

9. Neck Rolls. Sit in Easy Pose and begin rolling the neck clockwise in

a circular motion. Imagine you are drawing a circle wiht your chin. Make the circle as big or small as is comfortable.

Continue for 1 min. then reverse the direction and continue for 1 min.

more.

Inhale to centre and relax.

10. Sat Kriya.

Sit on the heels with the arms over head and the palms together.

Chant “Sat” and pull the Navel Point in and up chant “Nam” and release it.

Continue for 3-7 minutes, then inhale and apply root lock.

Mentally allow the energy to flow from the first chakra and through the top of the skull. Exhale. Inhale deeply. Exhale completely and apply the root lock

with the breath held out. Inhale and relax.

Sat Kriya circulates the kundalini energy through the cycle of the chakras, aids in digestion and strengthens the nervous system.

11. Deep Relaxation

Relax on the back with the arms at the sides, palms up.

COMMENTS:

This kriya is excellent for harmonising energy, creating balance between our mind and our body. It works progressively on the spine, improves blood circulation and opens the nadis to the free flow of Prana.