Challenge the Ego in You

Once you see 108 Frog Poses, your ego might want to pass on this kriya. Challenge yourself but don’t overdue it to the extent that you can’t walk the next day! This one will make you sweat.


Ankle Pulls

Lie down on your stomach and grab your ankles from the inside. Use your hands to push the ankles out to the sides and to pull them back in. Do not let your knees slide. Move quickly.

This exercise may hurt if your liver is not clean.


Continue for 2½ minutes.

Knee Pulls

Lie down on your stomach. Place your hands on the outside of your ankles. Use your hands to open and close your legs by sliding your knees out and in.


Continue for 2½ minutes.

Yoga Mudra Bends

Sit on your heels and clasp your hands behind your back. Exhale as you bow your head to the ground bringing the arms up as high as possible in back. Inhale as you rise back up into a sitting position.


Continue for 3 minutes.

Yoga Mudra Bends in Celibate Pose

Repeat exercise three in celibate pose.

Continue for 3 minutes.

Wide Leg Stretch

Sit and spread your legs wide apart. Hold on to your toes and stretch to the left side bringing your nose to your left knee. Rise up and stretch to the right side bringing your nose to your right knee.


Continue for 1 minute.

Frog Pose

Come into Frog Pose. Squat down on the toes with the heels together and touching and raised up. Place the fingertips on the ground between the legs. Inhale as you raise the hips up and bring the head down. Try to straighten the legs and keep the fingertips on the ground. Exhale and squat back down and bring the head up. Keep the arms in between the knees. Keep your heels together and off the ground.


Inhale up and exhale down into Frog Pose 108 times.


Lie down on the back and relax.

Relax for 19 minutes.

© 3HO. This kriya is courtesy of YB Teachings, LLC.

This kriya was originally taught on June 5, 1985.

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