With 23 exercises, this kriya is a great total kundalini workout. It will work out all the kinks, strengthen the nervous and glandular systems, and set you up for a blissful morning meditation.
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.
Cat Cow
Posture: Come onto the hands and knees.
Breath & Movement: Inhale and raise the head while you arch the spine down like a sway back cow. Exhale as you bring the head down and the spine up like an angry cat.
Time
Continue for 3 minutes. Then inhale into Cow Pose, hold 10 seconds, exhale and relax.
Cow Pose Variation
Posture: Cow Pose.
Breath & Movement: Inhale and raise the right leg and the head up as high as possible. Exhale and swing the knee under the body and bring the head down. Do 30 repetitions, then inhale and lift the right leg up, exhale and hold the breath for 10 seconds. Exhale and repeat with the left leg. Do 30 repetitions.
Time
Continue to do 30 repetitions with each leg.
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