To avoid persistent colds and illness, it is essential to keep digestion and elimination functioning well. Add to this a strong metabolic balance and you will have heartiness. This kriya develops these capacities. It gives physical strength and builds disease resistance.
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.
Pumping the Stomach
This exercise stimulates digestion and the kundalini energy in the Third Chakra.
Posture: Sit on your heels. Stretch the arms straight up over the head with the palms pressed together.
Breath: Inhale and suspend the breath. Pump the stomach by forcefully drawing the navel in toward the spine and then relaxing it again. Continue rhythmically until you feel the need to exhale. Then exhale. Inhale and begin again.
Time
Continue for 1 – 3 minutes. To end: exhale. Then inhale, exhale and relax.
Bear Grip
This exercise opens the Heart Center and stimulates the thymus gland.
Posture: Sit on your heels. Place the hands in Bear Grip at the chest level with the forearms parallel to the ground.
Breath: Inhale. Suspend the breath and without separating the hands, try to pull the hands apart. Apply maximum force. Exhale. Inhale and pull again.
Time
Continue for 1 – 3 minutes. To end: inhale, exhale, and relax.
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