This is a simple set of exercises. It only takes 22 minutes and makes the back feel great and gets the energy moving. It is a good series to do after you wake up in the morning or before bed at night. It is also a good series to do before a longer meditation or meditative kriya.
In all Kundalini Yoga kriyas (exercises and sets of exercises), it is recommended (especially for beginners) to relax after each posture to allow the body to process the changes from the exercise before moving on to the next one, unless otherwise specified.
Before you begin your practice, tune-in by chanting the mantra Ong Namo Guru Dev Namo
How to chant the mantra Ong Namo Guru Dev Namo
Sit in Easy Pose with your spine straight. Press your palms together in Prayer Pose at the center of the chest, sides of the thumbs pressed against the sternum. With your eyes closed, focus your concentration at the Third Eye Point located between the eyebrows at the root of the nose, about a half inch under the skin. Inhale deeply and as you exhale chant Ong Namo Guru Dev Namo, on one breath. The sound Dev is chanted a minor third higher than the other sounds. If you cannot chant it all on one breath, take a short breath after Ong Namo. Repeat the mantra three times. The meaning of Ong Namo Guru Dev Namo is: I call on the creative infinite consciousness of the universe. I call on the divine wisdom within me.
Front Stretch Left
Posture: Sit with your left leg stretched out straight in front of you; and place your right foot against the inner thigh of the left leg. With both hands, stretch forward and then down over the left leg. Hold on to the foot or as far down the leg as you can reach with both hands. Keep the chin at a right angle to the chest. Stretch until you feel gently challenged.
Breath: Hold steady with Long Slow Deep Breathing.
Time
Continue for 2 minutes.
Front Stretch Right
Posture: Same as Front Stretch Left but the right leg is stretched out in front of you and the left foot rests against the inner thigh of the right leg.
Time
Continue for 2 minutes.
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