1 exercise, 3 - 11 minutes, from I am a Woman - Creative, Sacred, Invincible
This kriya is for women only. It is simple and generates a lot of energy. If there is any area of the body that needs to be strengthened, mentally concentrate on that area while practicing this pranayam. It is a beautiful way to do pranayam.
Posture: Sit in Easy Pose with the spine straight.
Mudra: Bring the elbows together in front of the chest, forearms touching from the elbows to the wrists. Make a lotus of the hands by stretching the fingers out straight and apart from one another. Allow the Mercury (pinkie) fingers to touch at the tips. The thumbs touch along the sides of the first joint and are stretched toward the chest.
Eyes: Focus the eyes to look through the triangle formed by the little fingers.
Breath: Inhale slowly and deeply through the nose until the lungs are completely full. Then close off both nostrils by placing the tips of the joined thumbs against these openings.
After retaining the breath as long as possible, move the thumbs slightly away from the nostrils again and exhale. Hold the breath out as long as possible. Inhale and continue.
Mantra: One can mentally focus on any mantra.
Time: Begin with 3 minutes and gradually increase to 11 minutes.
© The Teachings of Yogi Bhajan
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