First I would like to tell you that there is a reason why are you here reading about this Kriya. You and I both know that you are ready to begin to change yourself from within, into something better, the more evolved you. All of us wants a peaceful mind, so we can think clearly, love deeper and be free from suffering. Fear holds us back and keeps us from reaching our full potential. Fear dominates our daily life for many of us in many ways, for me it was Anxiety. For so many years I didn’t know how to use my breath and my body to achieve an elevated state of mind, which made it all turn around with regard to my mental health. Knowing there are solutions and answers to living a more mindful life made me change from within.  Because all we need is already in the present moment. Once you start meditating regularly the structure of your brain will change, Now it’s your turn to endeavor on a journey within.

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If you decide to follow the full time for this Kriya it takes around 1hr and 14 minutes. But I have also compressed the length of the sequence to 1/3 in each of the exercises if you find that easier to continue with the poses below. Keep in mind to relax a minute or until your breath is stabilized in between the exercises. Feel the vibrational residue of the movement in your body in the moment of relaxation. Link yourself with the breath and stay in the moment, listen to your own breath moving out and in from your nose. Feel the energy flowing through you that you been built up in your body. And also notice how your muscles feel softer and your mind so still. If some of the positions are too demanding, do not strive for the ideal pose or movement, follow your own limitations and do the best you can. Be beautiful and bold in your travels within.

Now, let us begin.

Instructions

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Standing Cat-Cow
Stand Up. Bend forward from the waist, keeping the back parallel to the ground. Grab the calves or behind the knees. Begin to flex the spine as in cat/cow. Inhale and flex the spine downwards as if someone were sitting on your back. When the spine is pressed downwards, the neck is arched up. Exhale and flex the spine in the opposite direction, bringing the chin to the chest. Use the hands and feet as a firm base of support for the spine. The legs remain straight. Continue with a steady rhythm, coordinating the movement with the breath.

Benefits: This exercise works on the kidneys and liver.
Time: continue for 7 minutes, 3:30, 1:45 minutes.

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Standing Torso Twist
Remain standing and place the hands on the hips. Rapidly rotate the torso in large circles from the waist. Continue this twisting motion powerfully.

Benefits: This exercise rejuvenates the spleen and liver. You may feel nauseous as the liver releases toxins.
Time: continue for 9 minutes or 4:30 minute or 2:15 minutes.

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Torso Turn
Sit in Easy Pose. Make fists and place them in front of you as if grasping a steering wheel. Begin twisting the body powerfully from side to side. Twist to your maximum. Keep the elbows up and let the neck move also. Inhale left, exhale right, with a powerful breath.

Benefits: This exercise works on the kidneys. The neck must move in order to release the blood supply to the brain.
Time: Continue for 4 minutes, 2 or 1 minute.

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Extended Arm Wave
Remain sitting in Easy Pose. Extend the arms up at a 60° angle, palms facing up, fingers straight and thumbs extended out. Begin to open and close the hands rapidly, bringing the tips of the fingers to the base of the palms. Be aware of the stretching sensation and movement, and the breath.

Benefits: This exercise breaks up deposits in the fingers and prevents arthritis. If you already have arthritis, it may work on improving it.
Breath: Inhale on opening the hands. Exhale on closing the hands.
Time: Continue for 7 minutes, 3:30 or 1:45 minutes.

Comments: Remember to keep your shoulders down during this exercise. After you lay down your hands feel the blood rush back through your arms. This exercise is wonderful for the heart as all positions where the arms are raised is beneficial for the health of the heart and the circulatory system.

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Sideways Arm Pumps
Sit in Easy Pose. Extend the arms out to the sides parallel to the ground. Make fists of the hands with the thumbs tucked inside the hands touching the fleshy mound below the little finger. Inhale through the mouth and flex the elbows, bringing the fists to the shoulders. As you exhale through the mouth, straighten the arms out to the sides. Move rapidly and breathe powerfully. Stiffen the mouth into an “O” as you inhale and exhale. Continue rhythmically.

Benefits: This exercise removes tension from the neck and purifies the blood. In this exercise, your fears will leave you when you powerfully project out on the exhale.
Time: Continue for 6 minutes 3, 1:30 minutes and coordinate the movement with the breath.

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Fist Rolls
Still, in Easy Pose, begin rotating the fists in small circles at the level of the Heart Center Roll the left fist counterclockwise and the right fist clockwise. Keep the elbows straight and fists tight. Move the shoulder blades and the muscles underneath the shoulder area.

Benefits: This exercise adjusts the muscles under the breasts. If this area is tight, it makes you very uptight. The hand and wrist asana are beneficial for the related joints. They also relieve tension caused by prolonged writing and typing.

Breath: Breathe in when rotating upwards, breathe out rotating downward. Synchronize the breath to the movement of the rotation.

Time: Continue powerfully for 2 minutes, 1 minute or 30 seconds.

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Crow Pose
Crouch in Crow Pose, soles of the feet flat on the floor, with the knees wide, and drawn up towards the chest. Keep the spine straight. Make fists of the hands with the thumbs out, and place them near your neck just above the shoulders. Fists stay in this position as you inhale and stand up. Exhale and lower yourself back down to Crow Pose.

Time: Continue for 3 minutes or 1: 30 minutes or 45 seconds.

Relaxation: Do not forget to relax after each exercise. It’s important to keep the awareness of the body and the mind during all exercises and after. That will keep you focused and your mind still.  You can relax in Savasana (Corpse Pose) laying down on your back or sitting in Padmasana (Lotus pose) with your legs crosslegged and your back straight with your hands resting on your knees, or any other comfortable seating posture.

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Sitali Pranayam
Sit in Easy Pose and relax the hands on the knees. Keep the spine straight. Curl the tongue and protrude it slightly past the lips. Inhale deeply and smoothly through the tongue and mouth. Close your mouth and exhale through the nose. Make the breath long and heavy.

Benefits: Sitali Pranayam is effective against anger, bad moods, and temperament. If your mouth becomes bitter, it means you have bad breath, but it is being cleaned out as you do this pranayama. Sitali is called the cooling breath which regulates your difficult emotions.

Health Benefits of the Sitali Pranayam:

• It regulates the digestive system.
• Calms anxiety and relaxes the body.
• Help in detoxification.
• Develops concentration and clarity.
• Improves the quality of the breath.
• Soothe emotions and balance Pitta.

Time: Continue for 5 minutes or 2:30 or 1:15 minutes.
Eyes: Closed. 

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Listening Sitali 
Listen to your own breath and meditate on the healing vibrations of your own soul. Continue with the Sitali Pranayam, breathing rhythmically.

Breath: Sitali Pranayam
Time: 2 minutes, 1 minute or 30 seconds. 

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Sitting Dance
Continue listening to your body and how it feels. Sit in Easy Pose and raise the arms, curving them upwards. Close your eyes and rhythmically move your body. Move as your body feels.

Time: Continue for 10 minutes, 5, 2:5 or 1:15 minutes. 

Benefits: Releases tension in the upper body. Here you have a great exercise that will help you to move past your own boundaries, it helps with releasing fear as it works on stepping outside your comfort zone. Step out of the old ways and embark on meeting your new self. Fearless and empowered. Feel yourself and how beautiful you are. Everyone has their own rhythm, dance to your own soul.

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Bowing 
Sit on the heels in Rock Pose, with hands on thighs. Listen to the soothing music of your choice and begin bowing the forehead to the floor to the Namastang rhythm: Bowing 4 counts. Resting 1 with the music. (Touching the forehead to the ground and rising up is 1 count.) Without the recording the movement is done to 10 beats as follows: Bow down and come up 4 times (to the count of 8) and rest in the upward position, on counts 9 and 10.

Benefits: This exercise is practiced in Rock Pose (Vajrasana – Thunderbolt Posture) has been known to heal any rock formations in the body such as kidney stones and gallstones.

Caution: If you feel any discomfort or dizzy during this position in rock pose, detangle your legs and bring them in front of you to ensure your blood circulates well. If you can’t bow your forehead to the ground you can separate your thighs a bit (Virasana) or you can lay a blanket or a pillow at the ground where your head will bow. Viraasana and Vajrasana are excellent poses for supporting the spine and skull in a way that allows the senses to turn inward for pranayama and meditation.

Time: Continue for 8 minutes, 4 or 2 minutes.

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Venus Lock Meditation
Sit in a meditative posture. Lock the hands behind the back of the head in Venus Lock, elbows out to the sides and apply pressure, keeping the spine straight.

Benefits: Relax and let yourself become calm and together. Feel that you are going to achieve God’s Light in you. Totally remove any difference between yourself and God.
Bring your elbows parallel to the shoulders as possible and what feels comfortable for you. Lift the chest and the heart-center to correct your spine and neck. Be straight and breathe long and gentle breaths.

Breathe: Long and gently in this position.
Time: Continue for 8 minutes, 4 or 2 minutes.
Hands: in Venus Lock.
Eye Focus: Closed.

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End with Relaxation
Note: Do not underestimate the art of relaxation. Savasana is said to be the easiest asana to perform but the hardest to master. The challenge of maintaining awareness without effort or exertion is perhaps the most revealing exploration of body-mind integration we can engage in. Take some time to relax your body, in Kundalini Yoga we are working on the nervous system and therefore it’s important to relax in Savasana for at least a couple of minutes after this sequence. Just remember to relax your whole mind as well and let the state of calm do you good. This pose also offers wonderful meditative benefits. Be fully aware but do not control the movement of the breath.

Bring your new awareness out into the day and practice this kriya as much as you like. You can even make it a spiritual practice (Sadhana) To master a Kriya in Kundalini Yoga and break your old habits I advise you to practice it for 40. days straight. This will break any negative habits.

Or…

If you really want to establish a new habit in your conscious and subconscious mind, practice this kriya for 90 days straight and it will change you in a very deep way.

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Resources
Find more Kundalini Yoga Kriyas in my library here and Kundalini Meditations here. Do you want to learn about Yogic words in Sanskrit? I have made a glossary of 108 Yogic terms here that you can take a look at.

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Thank you for reading!

With loving kindness,
Tiaga Nihal Kaur.
Namaste ॐ