The Outward Bound kriya prepares you to meet the world head on—vibrant and strong. Because a woman’s reproductive system is totally internal, they require vigorous, daily exercise in order to have enough extroverted energy to really excel and work in today’s world. This set is a perfect example of how to bring that internal energy out.
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.
Leg Lift Variation
This brings healing to your entire “apana” area: gonads, pelvis, and uterus—very important for women.
Posture & Movement: Lie flat on the back. Lift one leg to 90 degrees. Keeping it raised, lift the other leg up to 45 degrees. Bring them both down at the same time. Switch legs and repeat.
Time
Continue for 11 minutes.
Plow Pose
Posture: Lie flat with the hands extended over the head on the ground.
Movement: Raise the legs up over the head, and bring them back down.
Time
Continue for 52 repetitions.
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