4 exercises, 11 - 20 minutes
1. Navel Pumps
When the 13th, 14th and 15th vertebrae are curved in, the liver is pressured. The faster the navel is pumped, the better will be the result.
Posture: Sit in Easy Pose. Stretch the spine up and curve the spine in; the spine should be totally curved under the shoulder blades with the lower back pulled in and the chest thrust out. A tremendous pressure should be felt under the shoulder blades.
Tilt the head back and down to follow the curve of the spine. Rest the hands on the knees or grasp the shins.
Breath: Deeply inhale and completely exhale. Hold the breath out and pump the navel for 15 seconds. Repeat the cycle a total of 6 times.
Relax for 1 minute 30 seconds – 3 minutes.
2. Abeah Kriya
This exercise is a most powerful mudra known as Abeah Kriya. It neutralizes the being and helps prevent depression and other negativity. This mudra controls the entire nervous system.
Posture and Mudra: Return to the same posture, and press the palms together at the heart center (not touching the body). Cross the right thumb over the left and lock it in place.
Extend the elbows out to the sides of the body so that the forearms are parallel to the ground and point the fingers up. Press on the palms with maximum pressure.
Breath: Deeply inhale and completely exhale three times. On the fourth exhale hold the breath out and pump the navel as fast and as hard as possible for 15 - 20 seconds. Then inhale and exhale twice. Hold the breath out. Repeat.
Time: Continue for 1 minute 30 seconds - 3 minutes maximum.
3. Arm Extensions
In this exercise the negative thoughts help to prevent negativity within the person because of a certain frequency of the brain and a certain pressure of the spinal serum while in the mudra.
Posture and Mudra: Return to the posture and extend the arms out in front of the body parallel to the ground, palms up, fingers straight and together. Touch the side of the pinkie fingers together and touch as much of the arms together as possible.
Keep the arms perfectly straight and the elbows gently locked. Stretch forward from the shoulders.
Breath and Focus: Inhale and exhale in long, deep, complete breaths. Begin thinking, "I am jealous." Try to be jealous, negative, obnoxious, etc. You can't. This will help you not to be so because of a certain frequency of the brain and a certain pressure of the serum of the spine.
Then think that you are divine, gracious, and truthful and you'll go into that.
Time: Continue for 1 minute 30 seconds - 3 minutes.
To end: Relax for 1 minute 30 seconds t- 3 minutes.
4. Sitting Archer
This exercise adjusts the shoulder area. It also balances and properly proportions emotional moods with body metabolism.
Posture: Return to the original posture. The arm position in this exercise looks exactly like you are getting ready to shoot an arrow.
Extend the right arm straight out in front of the body. Keep the arm straight, the elbow gently locked. Keep the hand straight. The fingers are together and the palm faces toward the left.
Bend the left elbow and pull the arm back until the hand is beside the chest, palm facing toward the right.
Time: Hold for 1 minute 30 seconds to 3 minutes maximum.
Then reverse the position of the arms and hold for 1 minute 30 seconds to 3 minutes maximum.
© The Teachings of Yogi Bhajan
Source: Kriya: Yoga Sets, Meditations, Classic Kriyas
Yoga photos courtesy of www.kundalinimobile.com