In our modern life style, we seldom walk or exercise the body enough to promote good elimination through the bowels. The buildup of wastes in the digestive tract prevents good absorption of nutrients and provides a breeding ground for bacteria and illness.
If the elimination is blocked in the main channels, your body will try to expel the toxins via the skin in pimples, rashes, boils, etc. This kriya works out the entire elimination system. Then the sexual energy and breath energy are stimulated and circulated. Finally, the last 3 exercises raise the energy to the higher centers.
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.
Alternating Knee Lifts
Posture: Lie on the back. Lift both legs 12-18 inches off the ground with the toes pressed forward.
Breath & Movement: Alternately bend the knees to the chest with long deep breaths. Keep the legs parallel to the ground.
Time
Continue for 1–2 minutes.
Leg Lifts
Breath & Movement: Still on the back, inhale and lift the legs up 90-degrees, exhale and lower the legs.
Time
Continue at a fairly rapid pace for 1 minute. Rest for 30 seconds and repeat for 1 minute. Rest and repeat again.
Access the complete practice
To view full instructions, images, and additional details for this practice, please log in or join our community.
✨ See Premium Member Benefits
- Full access to all practice instructions
- Exercise timers
- Practice notes & testimonials
- Solstice discounts and course offers
- Exclusive PDFs & mantra music (coming soon)