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Basic Spinal Energy Series

10 exercises, 22 - 39 minutes 

Source: KRI International Teacher Training Manual Level 1

Age is measured by the flexibility of the spine: to stay young, stay flexible. This series works systematically from the base of the spine to the top. All 26 vertebrae receive stimulation and all the chakras receive a burst of energy. This makes it a good series to do before meditation. Many people report greater mental clarity after regular practice of this kriya. A contributing factor is the increased circulation of the spinal fluid, which is crucially linked to having a good memory.

In a beginner's class, each exercise that lists 108 repetitions can be done 26 times. The rest periods are then extended from 1 to 2 minutes.

1. Spine Flex in Easy Pose

Sit in Easy Pose. Grab the ankles with both hands and deeply inhale. Flex the spine forward and lift the chest up. On the exhale, flex the spine backwards. Keep the head level so it does not "flipflop."

Repeat 26 – 108 times.

Relax for 1 - 2 minutes.

Comments: Spinal flexes have a "multistage reaction pattern" that greatly alters the proportions and strengths of alpha, theta and delta waves.

2. Spine Flex in Rock Pose

Sit on the heels. Place the hands flat on the thighs. Flex spine forward with the inhale, backward with the exhale. Mentally vibrate Sat on the inhale, Nam on the exhale.

Repeat 26 – 108 times.

Relax for 2 minutes.

3. Spinal Twist

In Easy Pose, grasp the shoulders with fingers in front, thumbs in back. Inhale and twist to the left, exhale and twist to the right. Breathing is long and deep.

Repeat 26 times.

To End: Inhale facing forward. Exhale and relax for 1 minute.

4. Bear Grip

Lock the fingers in Bear Grip at the heart center. Move the elbows in a seesaw motion, breathing deeply with the motion.

Continue 26 times.

To End: Inhale, exhale, pull the lock, then relax for 30 seconds.

5. Spine Flex in Easy Pose with Arms Straight

In Easy Pose, grasp the knees firmly. Keeping the elbows straight, begin to flex the upper spine. Inhale forward, exhale back.

Repeat 26 -108 times.

Relax for 1 minute.

6. Shoulder Shrugs

Shrug both shoulders up on the inhale, down on the exhale.

Continue for 1 – 2 minutes.

To End: Inhale and hold 15 seconds with shoulders pressed up. Then relax the shoulders.

7. Neck Rolls

Roll the neck slowly to the right 5 times. Then roll the neck to the left 5 times.

To End: Inhale and pull the neck straight.

8. Bear Grip

Lock the fingers in Bear Grip at the throat level. Inhale, hold the breath for 10 seconds and apply mulbandh (root lock). Exhale, hold the breath out for 10 seconds and apply mulbandh. Then raise the hands above the top of the head. Inhale, hold the breath and apply mulbandh (root lock). Exhale, hold the breath out and apply mulbandh.

Repeat the cycle two more times.

Relax for 30 seconds.

9. Sat Kriya

Sat Kriya is fundamental to Kundalini Yoga and should be practiced every day for at least 3 minutes. If you have time for nothing else, make this kriya part of your daily commitment to yourself to keep the body a clean and vital temple of God. You may build the time of this kriya to 31 minutes, but remember to have a long, deep relaxation immediately afterwards.

  A good way to build the time up is to do the kriya for 3 minutes, then rest 2 minutes. Repeat this cycle until you have             completed 15 minutes of Sat Kriya and 10 minutes of rest. Then follow this sequence with an additional 15-20 minutes of   deep relaxation. Do not try to jump to 31 minutes because you feel you are strong, virile or happen to be a yoga teacher.   Respect the inherent power of the technique.

Sit on the heels with the arms overhead and 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.

Chant Sat and pull the Navel Point in; chant Naam and relax it.

Continue powerfully with a steady rhythm for 3 minutes.

To End: Inhale, apply Root Lock and squeeze the energy from the base of the spine
to the top of the skull. Exhale, hold the breath out and apply all the locks. Inhale and

10. Deep Relaxation

Relax completely on your back for 5 – 15 minutes.

Photos courtesy of Kundalini Mobile