This is an excellent warm-up exercise before a kriya, and is beneficial as an exercise in its own right. It increases cardiac activity and circulation, stretches and bends the spine, massages the inner organs, aids the digestive system, exercises the lungs, and oxygenates the blood.
Synchronize your breath with the movements to create an uninterrupted rhythm throughout the sequence of positions. Start by practicing three rounds and then gradually increase to five or six. When practiced with awareness, this improves one’s ability to maximize performance and enjoyment of all yoga postures.
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.
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