This kriya is designed to keep your spine, organs and nervous system strong and healthy. It works on keeping the female organs healthy, particularly relieving tension in the ovaries. If practiced everyday it can give you beauty, radiance and grace.
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.
Rock Pose
Posture: Sit on the heels, palms on the thighs or hands relaxed in the lap, spine straight. Relax meditatively in this position.
Time
Continue for 3 minutes.
Life Nerve Stretch
Posture: For this set, Life Nerve Stretch can be done in 3 ways:
a) Sit on the right heel, left leg extended straight out. Change legs after 3 minutes.
b) Or extend the left leg straight, and draw the right foot to groin. Change legs after 3 minutes.
c) Or extend both legs straight out in front.
Grab the big toe(s) with the thumb and index fingers. Inhale, lengthen the spine. Exhale, bend forward bringing chest to thighs, and nose to knees. Avoid leading with the head.
Breath: Long Deep Breathing.
Time
Continue for 3 minutes on each side, or if you have both legs out, continue for 3 minutes total.
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