Kriya for the Magnetic Field and Heart Center

Your normal feelings of happiness, connection, and wellbeing depend on the balance of your individual psycho-electromagnetic field. If it is strong, your muscles obey the message nerves, and the message nerves give good perception to the brain. Proper maintenance of the nerves depends on the basic elements and hormones in the constitution of the blood. This set will balance the blood and works on coordination and repair of the nervous system by stimulating the Heart Center.


Heart Center Opener

This exercise builds the psycho-electromagnetic field.

Posture: Sit in Easy Pose. Hold the arms up at a 60 degree angle with wrists and elbows straight, palms facing up. If the elbows bend, the psycho-electromagnetic field will not be strengthened properly.

Breath & Movement: Begin Breath of Fire for 1 minute. Then inhale, hold the breath and pump the stomach in and out 16 times. Exhale, relax the breath. If the exhale after pumping the stomach is rough or gasping, then the magnetic field is very weak.

Repeat this sequence 2 more times.


Breath of Fire for a total of 3 minutes plus 3 cycles of pumping the stomach 16 times.

Rock Pose Arms Extended

This exercise is for the heart.

Posture: Immediately sit on the heels with arms parallel to the ground at the sides. Let the hands hang limp from the wrists.

Breath: Begin Breath of Fire.


Continue for 3 minutes then inhale, hold, exhale, and relax.

Stomach Pumps Part 1

This exercise stimulates the thyroid, parathyroid and navel center. A smooth, radiant complexion and a glow in the eyes and face is a natural by-product of practicing this exercise.

Posture: Sit on the heels. Spread the knees wide apart and lean back 60 degrees from the ground. Support the body with arms straight down in back. Tilt the neck back.

Breath & Movement: Inhale, hold the breath, and pump the stomach in and out until the breath can be held no longer. Exhale


Continue for 1 to 2 minutes.

Stomach Pumps Part 2

Posture: Immediately tilt the spine back further to 30 degrees.

Breath & Movement: Continue the same breath and stomach pumping cycle.


Continue for another 1 to 2 minutes.

Ong Sohung

This exercise feeds the newly-constituted blood into the brain cells and moves the spinal fluid. This helps repair the damage to the brain done by drugs like alcohol and marijuana.

Posture: Still sitting on the heels with knees widespread, put the forehead on the ground with arms stretched forward and relaxed, palms together.

After 1 minute, begin long deep breathing for 2 minutes.

Then begin chanting Ong Ong Ong Ong, Sohung Sohung Sohung Sohung for 2 minutes.



Total of 5 minutes.

Life Nerve Stretch

This exercise is for balance.

Posture: Sit with the legs stretched out in front of you. Grab the toes with legs slightly spread. Inhale, exhale and reach down as you lengthen the core of the spine, bending forward from the navel. Head comes down last.

Breath: Breathe normally.


Continue for 1 minute.

Back Platform

This exercise is for the thyroid, lower back, and heart.

Posture, Breath, & Movement: From sitting with the legs outstretched, bring the body into a straight with the heels on the ground and the upper portion of the body held up by straight arms. Drop the head back and begin Breath of Fire.

After 30 seconds, begin to "waIk" the feet wider apart until legs are spread wide. Then walk them back together again and continue "walking" out and back in while doing Breath of Fire for 30 more seconds.


To end, inhale, exhale and move immediately into a front stretch holding the toes for 1 more minute. Then relax on the back for 3 minutes.

Maha Mudra

Maha Mudra is called “the great seal of yoga.” Its effects fill pages. This exercise can be practiced by itself.

Posture: Sit on the left heel, stretch the right leg forward and grab the right big toe with the right middle and index fingers, thumb pressing the big toenail. Pulling back on the toe, grab the foot with the left hand. Keep the chin tucked into the chest, spine straight.

Eyes: Eyes are fixed on the big toe.

Breath: Inhale deeply. Exhale and hold the breath out keeping mulbandh and Diaphragm Lock tightly pulled. Hold for 8 secongs then inhale.

7 (1)

Continue for 3 minutes, then relax for 5 minutes on the back.

Alternate Leg Lifts

This exercise balances prana and apana.

Posture: Lie on the back. Stretch the arms overhead on the ground.

Breath & Movement: Raise the left leg 90 degrees and begin Breath of Fire for 1 minute. Switch to the right leg for 1 minute, continuing Breath of Fire. Then raise both legs 12 inches only and keep up the Breath of Fire for 1 more minute.


3 minutes total. Then relax on the back for 2 minutes.

Shoulder Stand

This exercise is for the thyroid gland.

Posture: Raise both legs up, then raise the torso supporting it with the hands so you are  in shoulder stand. Spread the legs wide.

Breath: Breath of Fire.


Continue for 3 minutes. Then bring the legs together and slowly roll down. Relax on the back for 3 minutes.

Alternate Head & Leg Lifts

This exercise is for the Heart Center.

Posture: Lie on the back. Raise the arms straight up from the shoulders with the palms facing in.

Breath & Movement: Inhale and lift both legs six inches. On the exhale let both legs down and bring the head up pressing the chin on the chest. Continue with long deep breathing.


Continue for 3 minutes. Then relax for 2 minutes.

Neck Rolls

This exercise is also for the Heart Center.

Posture: Sit in Easy Pose and hold opposite elbows.

Movement: Roll the head in a slow figure 8 for 30 seconds in one direction. Then inhale deeply, and bend forward to the ground. Exhale and rise up as fast as possible. Rise up and down 10 times.

Then roll the head in the other direction for 30 seconds, inhale deeply and bend forward to the ground. Exhale and rise up as fast as possible 10 times.


1 minute total plus 20 breaths up and down total.


Posture: Easy Pose.

Mantra: Meditate by chanting God & Me, Me & God, are One.


Continue for 3 - 11 minutes.


The best results are always obtained if you practice a set until you master it. If you cannot do the exercises for the full time period, do what you can and slowly build up to it. When you can keep up on all the given times and are in a good posture for each exercise, continue the set each day for 40 days as you master the mental poise and meditation of the full set.

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

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