Kundalini Yoga for building physical health and mental clarity KY kriyas (taught April 14' 1993, from Self Knowledge)
1. Sit in easy pose with your elbows bent,
the upper arms near the ribs, and the forearms pointing upward. The thumbs
touch the mound under the Mercury fingers, while the fingers point straight
upward with no space between them. Keep your spine straight with the chin
in and the chest out. Stretch back your shoulder blades so that they almost
touch. Look at the tip of your nose and do breath of fire. Make sure that
your breath is strong and that you pump your navel. 3 Minutes. Yogic scriptures
say that five hundred diseases will not come near a person who moves his
navel point, because the navel point totally controls the Vayus, the pranic
airs that circulate through the body.
|2. Sit in easy pose with your elbows bent, the upper arms
near the ribs, the forearms pointing upward and the palms of the hands facing
forward. Twist the hands back and forth on the wrists with the thumbs leading
the movement. The total power of the movement of this exercise comes from
the thumbs. The thumbs are solid and the fingers firm as you move the hands
with a heavy jerk forward and back. Make the thumbs move the hands. Move
hard and fast. Look at the tip of your nose. Breathe as slowly and deeply
as possible. 3 Minutes. If this movement is painful you could be deficient
in proper minerals.
To finish: Inhale, hold the breath 10-15 seconds, twist the hands back and forth as fast as you can and tighten all the muscles of the body. Exhale. Repeat this sequence two more times and relax.
|3. The elbows are bent with the forearms parallel to the ground,
palms facing down. There is no space between the fingers of each hand and
the thumb is pressed against the side of the hand. The hands are near the
center of the chest, with the fingertips of one hand pointing at the fingertips
of the other. The eyes are on the tip of the nose. Swinging from the elbow,
the forearms move out to the front and back to the center. The forearms
do not swing all the way out to the side, they stop when they point straight
forward. The force of the movement is from the outside position inward.
Pull the arms in heavily like a hammer blow with full speed and strength.
The mouth is "0" shaped with breath of fire through the mouth.
3 Minutes. This exercise is for the heart center. To finish: Inhale, hold
the breath 15 seconds, repeat the movement of the exercise as fast as you
can and shake energy into every cell. Exhale. Repeat this sequence two more
times and relax.