This kriya helps you relax. When you are relaxed, you can access the neutral mind, and assess your situation without fear or other reactive emotions. It is cleansing and uplifting.
It works on the kidneys, liver, and spleen; breaks up deposits in the body; cleanses the blood; removes tension from the neck; and is said to be effective against moodiness and anger.
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.
Standing Cat-Cow
This exercise works on the kidneys and liver.
Posture: Stand Up. Bend forward from the waist, keeping the back parallel to the ground. Grab the calves or behind the knees.
Breath & Movement: Begin to flex the spine as in Cat-Cow Posture. Inhale and flex the spine downwards as if someone were sitting on your back. When the spine is pressed downwards the neck is arched up. Exhale and flex the spine in the opposite direction, bringing the chin to the chest.
Use the hands and feet as a firm base of support for the spine. The legs remain straight.
Continue with a steady rhythm, coordinating the movement with the breath.
Time
Continue for 3 minutes 30 seconds – 7 minutes.
Standing Torso Twist
This exercise rejuvenates the spleen and liver. You may feel nauseous as the liver releases toxins.
Posture: Remain standing and place the hands on the hips.
Movement: Rapidly rotate the torso in large circles from the waist.
Time
Continue for 4 minutes 30 seconds – 9 minutes.
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