Kundalini Yoga for the sciatic nerve KY kriyas (From Yoga for Youth and Joy)
1) Stand up. stretch the left arm straight out to the side. Raise
the right leg straight out to the side, as high as possible, and lower
it. Continue moving the leg up and down once every 1-2 seconds. Do not
change sides. The arm is held stationary. Continue for 2 minutes.
2) Stand with the feet 18 inches apart. Extend both arms
up to exactly 60°, elbows straight. Twist the whole body
from left to right. Move fast. Continue powerfully for 5 minutes.
3) Stand with the arms extended up at 60°,
palms flat and facing forward, fingers spread and taut (A). Alternate
the arms crossing in front of the face (B) and returning them to the original
position (A). Move as fast as you can; make yourself sweat. The eyes remain
open throughout the exercise. Continue powerfully for 4 minutes.
4) Stand up. Raise the arms straight over the head with
the fingers interlaced into Venus Lock. Inhale and bend backward (A),
and then exhale and stretch forward (B).
5) Stand with the arms extended directly out to the sides,
elbows straight, palms down. Begin to rapidly move the arms up and down
within a 15° arc, in a flapping motion. Your breath will
regulate itself with the exercise and become very deep and powerful. Continue
rhythmically, coordinating the movement with the breath for 2 minutes.
6) Stand with your feet 24 inches apart. Put your hands
on your thighs just above the knees. Arch the lower back forward in Cow
Pose. Move the buttocks up and down, leaning the weight on the hands.
The knees will flex. One complete cycle takes 1-2 seconds. Continue for
7) Sit down with both the legs and arms extended straight out
in front, parallel to the ground (A). Inhale, exhale and stretch forward
(B), keeping the lower back arched back as in Cat Pose, arms parallel
to the ground.
|8) Remain sitting with the legs
straight out in front of you . Lock both hands under the left knee and rapidly
begin to raise the leg all the way up and all the way down, keeping it straight.
One complete cycle takes 2 seconds.
Continue powerfully for 1-2 minutes. Then repeat the exercise on the opposite side for 1-2 minutes.
This exercise works on the colon and liver.
|9) Sitting with the legs extended,
lean back resting on your hands, elbows slightly bent. Raise both legs 18
inches and begin an alternate push-pull motion, bending the knees, and keeping
the line of motion parallel to the ground. Move quickly, the body will get
warm. Continue powerfully for 3 minutes.
This exercise stimulates and adjusts the hips. It is recommended especially for women to do before they get out of bed in the morning. It has been said that this exercise keeps one youthful.
10) Sit in Easy Pose. Inhale and extend the arms straight
up making the hands into fists (A). Exhale and bring them down to the
sides at shoulder height with the fingers opened (B). One cycle takes
2 seconds. Continue for 2 minutes.
11) Come into Frog Pose, a squatting position with the
heels off the ground and touching each other, and the finger tips placed
on the floor in front of you. Roll your head completely around on your
shoulders, letting the chin touch the chest. Continue for 1 minute.
|12) Remain in Frog Pose. Start with the fingertips placed
on the floor in front of you (A). Alternately raise the elbows all the way
up making the hands into fists (B), and then lower them back down. One complete
cycle takes 2-3 seconds. Continue for 2-3 minutes.
This exercise works on the shoulder area.
|13) Savasana (Corpse Pose). Lie on your back with pour arms at pour sides, palms up, ankles uncrossed and eyes closed. Let the body go dead. Completely relax the body systematically part by part, beginning with the feet and continuing on up to the head. Make the breath long and deep. Concentrate at the third eye point. Feel young and beautiful. Continue to deeply relax for 5 minutes.|
14) Remain on the back and bend your knees, keeping your
feet on the floor, heels together. Bring the knees together (A), and then
spread them apart towards the floor, with the heels still touching (B).
Move as fast as you can. Continue this flapping motion for 2 minutes.
|15) Lying on your back.
hug your knees and draw them to your chest. Slowly bring your nose up to
your knees, and then lower it back down (4 seconds up, 4 seconds down).
Continue for 3 minutes.
This exercise stimulates the thyroid.
16) Sit in Easy Pose. Place the right palm over the
left hand in front of your chest, both palms facing down.
|17) Remain in Easy Pose. Inhale, hold the breath and puff
out the cheeks as fully as you can. Breath through your nose and keep the
cheeks puffed out, releasing a little more air into your mouth after each
inhale. Increase the pressure. Continue for 1-2 minutes. Then with your
cheeks still puffed out and the head stationary begin to move your eyes
left, right, up and down. Continue for 1 minute more.
This exercise increases circulation to the eyes and cheeks. It is good for the complexion because it flushes all the cells in the face. It rejuvenates those cells which typically get very little blood circulation.
18) Sit in Easy Pose. Press your palm against the side
of your head and resist with your neck muscles. Use a maximum pressure.
Alternately press to the right and left side (2 seconds to each side).
Continue for 2-3 minutes.
19) Relax. Sing any song of your choice and relax into
All Kriyas as taught by Yogi Bhajan, from Yoga
for Youth and Joy.