Kundalini Yoga for developing strength and balance KY kriyas

1. Sit in easy pose. Use your thumb to close off your right nostril and inhale through the left nostril. Use your Mercury finger to close off your left nostril and exhale through the right nostril. 3-1/2 Minutes..

2. With your legs crossed in either easy pose or lotus pose, grab your toes and roll backwards and forwards on your spine. Move fast. Breath of fire. 2 Minutes.
3. On your hands and knees in cow pose, stick your tongue out and do breath of fire through the open mouth. Pump your navel. 1-1/2 Minutes.

4. Sitting in lotus pose, use your arms to lift the buttocks off the ground. Keep the buttocks lifted and bow your head to the ground. Continue bowing up and down as you chant with Ragi Sat Nam Singh's Jaap Sahib. 4 Minutes.
5. Lie down on your back. Move vigorously, do cat stretch and stretch in all directions. Move rapidly to stimulate your heart. 3-1/2 Minutes.
6. Still on your back, jump your body around vigorously. 1-1/2 Minutes.
7. Lie down and relax. Begin by concentrating on your navel for 2 minutes and then concentrate on your heart.
16 Minutes.