The First, Second and Third Chakras associated with the rectum, sex organs and Navel Point are thoroughly exercised in this kriya. It gives flexibility of the spine and improves the power of digestion and elimination of waste and toxins. This is not a beginner’s set; you need some flexibility to do it well.
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.
Bent Leg Forward Bend
Posture: Sit up straight with the legs stretched out. Bring the left leg under the buttocks so you sit on the left heel. Place both hands palm down next to the hips.
Breath and Movement: Inhale deeply As you exhale bend forward. Inhale, come back up.
Time
Continue for 2 minutes.
Forward Bend
Posture: Sit up straight and extend both legs forward. With the palms beside the hips.
Breath and Movement: inhale deeply and exhale. bending forward. bringing the nose toward the knees.
Time
Continue for 2 minutes.
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