03 April 2009

Energy, Expression, Extroverted, Enthusiasm

Wake up now with Surya Kriya


This is a very easy Kundalini Yoga Set that will energize you when you need an energy boost! This kriya is named after the energy of the sun -- surya. It makes the mind clear, analytic and action-oriented. This set is best practiced in the morning.
Please contact me if you would like me to send you the PDF of this kriya.

ASANA 1) Right Nostril Breathing
surya kriya right nostril breathing
Breathing through the Right Nostril. Sit in Easy Pose with a straight spine.
Rest the right hand in Gyan Mudra on the knee.
Block the left nostril with the thumb of the left hand.
The other fingers point straight up.
Begin long, deep, powerful breaths
in and out of the right nostril.
Focus on the flow of breath.
Continue for 3 to 5 minutes.
Inhale and relax.

ASANA 2) Sat Kriya
surya kriya sat kriya
Sat Kriya: Sit on the heels with the arms overhead and the palms together.
Interlace the fingers except for the index fingers, which point straight up.
** Men cross the right thumb over the left thumb;
** Women cross the left thumb over the right.
To do Sat Kirya begin rhythmically chanting Sat Naam, emphasizing Sat as you pull the navel in. On Naam, release the lock. Focus at the brow point.
Continue for 3 minutes.
Then inhale, suspend the breath, apply mulbandh and imagine your energy radiating from the Navel point and circulating throughout the body.
Relax.
Repeat the exercise for 3 minutes.
Then inhale, apply mulbandh, and mentally draw all the energy to the top of the finger-tips. Relax.

ASANA 3) Spinal Flex
surya kriya spinal flex
Spinal Flex: Sit in easy pose.
Grasp the shins with both hands.
Inhale, stretch the spine forward and lift the chest.
Exhale, let the spine flex backwards.
Keep the head level during the movements.
On each inhale mentally vibrate the mantra Sat, on the exhale vibrate Naam.
On each exhale apply mulbandh.
Continue rhythmically with deep breaths 108 times.
Then inhale, hold briefly with the spine perfectly straight.
Exhale. Relax.

ASANA 4) Frog pose
surya kriya frog pose
Frog Pose: Place the toes on the ground,
heels together off the ground,
fingers on the ground between the knees,
and lift the head up.
Inhale,
raise the buttocks high.
Lower the forehead towards the knees
and keep the heels off the ground.
Exhale, come back to the
original squatting position,
face forward.
Continue with deep breaths 26 times.
Inhale up, then relax down onto the heels.

ASANA 5) Neck turns
surya kriya neck turns
Neck Turns: Sitting on the heels, place the hands on the thights.
With the spin very straight,
inhale deeply and turn the head to the left.
Mentally vibrate Sat.
Exhale completely as you turn the head to the right.
Mentally vibrate Naam.
Continue inhaling and exhaling for 3 minutes.
Inhale with the head straight forward.
Relax.

ASANA 6) Spinal bend
surya kriya spinal bend
Spinal Bends: Sit in easy pose.
Grab the shoulderts with the
fingers in front and the thumbs in back.
The upper arms and elbows are parallel to the ground.
Inhale as you bend to the left,
exhale, and bend to the right.
Continue this swaying motion with deeps breaths
for 3 minutes.
Then inhale straight.
Relax.

ASANA 7) Meditate
surya kriya meditate
Meditate: Sit in a perfect meditative posture with the spine straight.
Direct all attention through the brow point.
Pull the navel point in
– hold it – apply mulbandh.
Watch the flow of breath.
On the inhale listen to silent Sat,
on the exhale listen to silent Naam.
Continue 6 minutes or longer.

breath!
Post a Comment