practicing this exercise with shorter times than what I have written in the instructions, and gradually work up to the speed and times given on a later occasion when you are up to it. The kriya ends with relaxation at the end that will help the body to find balance and consolidate the effects of the whole set.
- Defining your purpose (Why do I need this?, How does it help me?)
- Acknowledge your challenges (physical, emotional, spiritual etc)
- Engaging with your purpose
Example: “I want to heal my mind, body, and soul, soften my muscles and my mind because I am very tense. This set of exercise will help me do exactly that and provide me with the release which I need”.
Tuning in With The Adi Mantra
Always tune in all kundalini yoga kriyas and meditations with the mantra “Ong Namo Guru Dev Namo”*3.
1) Come sitting in Easy Pose. Stretch the arms out from the shoulders in front of the body with the hands turned so that the palms remain facing out throughout the exercise (A). From this position bring the arms straight out from the sides of the body (B). In the third position, swing the arms straight out behind the body, extending them as far as possible while keeping the arms straight (C). Then return the arms to the second position, extending out from the sides (D) and repeat the 4-step movement.
Asana: (position) Sit up with both legs straight. Put one foot under the opposite knee and then draw the extended foot under the other knee. Pull the spine up straight and press the lower spine slightly forward.
Mantra: The mantra to be chanted with the exercise is Sa Ta Na Ma corresponding to the A, B, C, and D positions.
Time: Continue for 3 minutes.
Comment: This exercise works on the muscles of the upper arm.
2) Remain in Easy Pose. Using alternate arms reach straight up and pull straight down fast and powerfully as if ringing church bells in rhythm (A, B.) The arms come down the hands are in fists with the thumbs out. As the arms go up the fingers will stretch up and reach to pull down. The arms move in parallel lines 8 – 12 inches (ca. 30 cm) apart.
Breathing: Exhale with each downward movement.
Time: Continue for 30 minutes.
3) Repeat exercise 1 for 2 minutes.
4) Still in Easy Pose, sit with the spine straight, arms at your sides. Put your hands in fists on the ground, on the knuckles with the thumbs out. Begin twisting the body from side to side, keeping the head straight. Rotate alternate shoulders forward, inhaling as you twist to the left, exhaling as you twist to the right.
Time and Mantra: After 3 minutes begin chanting Hum Dum Har Har, each syllable corresponding to one twist. Continue chanting with the movement for 30 seconds more.
Meaning of the mantra:
- Hum refers to the creative essence inside all of us.
- Dum represents life force (Prana)
- Har means Creative Infinity, the name of God.
Comment: This exercise works to break up calcium deposits as well as adjusting the rib cage and lower vertebra of the neck.
5) Remain in Easy Pose. The arms are extended straight out to the sides and down 30° from the shoulders with the palms up (A). Swing both arms together up over the head and down again as fast as possible (B). The palms do not touch over the head nor do the hands touch the ground.
Breathing: Inhale as the arms come up and exhale as they come down.
Time: Continue for 3 minutes.
Comment: This exercise strengthens the nervous system and breaks up calcium deposits.
6) Remain in Easy Pose with the hands on the knees. Lean the head all the way back and begin rolling the head in half-circles, first to one shoulder, then back and around to the other shoulder, with a full stretch.
Time: Continue for 2 minutes.
Comment: This exercise breaks up the calcium deposits in the neck.
Originally taught by Yogi Bhajan – From the manual Kundalini Yoga for Youth and Joy.
TIPS on Meditation: Practicing meditation is a good way to calm your thoughts and anxieties. You are welcome to look through my Resource Page for a Meditation that soothes your needs.
Resources: I have made a library of yoga exercises for you, you can click on the link and try some Kundalini meditations and kriyas below.
Thank you for stopping by. If you enjoyed my post, make sure to leave a mindful* comment below or ask questions about whatever comes to your mind.
Thank you for reading!
With loving kindness,
Tiaga Nihal Kaur.
Om, Shanti, Shanti, Shanti ॐ