This is an easy set, excellent for beginners. In fact, it may be used as a warm-up, although it is usually practied on its own prior to meditation. This set energizes all the chakras, improves spinal flexibility, and enhances the flow of spinal fluid to the brain, which in turn enhances mental alertness.
1.- Spinal Flexes: Sitting in Easy Pose, grab the ankles with both hands. Inhale and stretch the spine forward so that the chest lifts up. Exhale and stretch the spine backwards. The head should stay level without flopping up and down. Gradually increase the pace as the spine warms up. Continue for 26-108 repetitions. Inhale. Relax for 1 minute.
2.- Spinal Flexes in Rock Pose: Sitting on the heels, place the hands palms down on the thighs. Again stretch the spine forward on the inhale, and stretch it backwards on the exhale. Think Sat on the inhale and Naam on the exhale. Continue for 26-108 repetitions. Inhale. Relax for 2 minutes.
3.- Spinal Twists: Sitting in Easy Pose, bring the hands to the shoulders with the fingers in front and the thumbs in back. Inhale and twist to the left. Exhale and twist to the right. Breathe long and deep. Continue for 26 repetitions. inhale facing forward. Relax for 1 minute.
4.- Bear Grip See-saw: Sitting in Easy Pose, lock the fingers in bear grip by hooking the fingers together with the left palm facing out and the right palm facing the chest. Keeping the locked finger in front of the heart center, move the elbows up and down like a see-saw. breathe long and deep with the motion. Continue for 26 repetitions. Inhale straight, then exhale and pull on the lock. Relax for 30 seconds.
5.- Upper Spinal Flexes: Sitting in Easy Pose, hold the knees firmly with the hands. Keeping the elbows straight, inhale and stretch the upper spine forward. Exhale and stretch the upper spine backwards. Continue for 26-108 repetitions. Inhale. Relax for 1 minute.
6.- Shoulder Shrugs: Sitting in Easy Pose with the hands on the knees, inhale and pull both shoulders up. Exhale and relax them down. Continue for 2 minutes. Inhale, pull the shoulders up, and hold the breath for 15 seconds. Exhale and relax the shoulders.
7.- Neck rolls: Sitting in Easy Pose with the hands on the knees, carefully and gently roll the neck in a clockwise direction 5 times. Inhale with the head straight and then exhale.
8.- Sitting in Easy Pose, hook the fingers together in Bear Grip at the throat level. Inhale and apply root lock, pulling up on the anal sphincter muscle and sex organ while pulling in on the navel. Exhale and apply Root Lock. Then raise the hands above the head while maintaining the Bear grip. And again inhale and apply Root Lock, and exhale and apply Root Lock. Repeat this cycle 2 more times for a total of 3 times.
9. Sat Kriya: Sitting on the heels, stretch the arms overhead with the arms hugging the ears. Interlace the fingers except for the index fingers which point straight up. Focus at the brow point. Chant Sat and pull in on the navel, then chant Naam and release it. Continue for 3 minutes. Then inhale and squeeze the energy all the way from the base of the spine to the top of the head.
Note: Sat Kriya may be done separately for 3-31 minutes, preferably after warming up, as an exercise kriya in its own right. Always rest on the back for at least the same amount of time as you do Sat Kriya, and preferably for twice the amount of time. it is not a recommended practice for pre-pubescent children, women past the first trimester of pregnancy, or women who are menstruating.
10.- Corpse Pose: Deeply relax on the back with the arms by the sides, palms up and the legs straight. Continue for 15 minutes.
Source: Yoga for Prosperity: enrich your life through Kundalini Yoga and Meditation as taught by Yogi Bhajan, PhD. by Siri Kirpal Kaur Khalsa. 29-31
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