New Lungs and Circulation

The breath and its flow in the body determines your emotional base. You feel full of energy and in control when the lungs and circulation are in excellent shape.

This set rebuilds the lungs and improves circulation throughout the body. It is a rhythmical and short kriya for intermediate students or for enthusiastic beginners who are in good condition.

You can practice this kriya 22 minutes a day and rebuild your system. It will prepare your lungs for an excellent practice of Kundalini Yoga pranayama.

Arm Swings

This exercise stimulates the lungs, lung meridians, and flushes the upper lymph system.

Posture: Stand up. Balance equally on both feet. Keep both arms straight with no bend in the elbows.

Mudra & Movement: Make Buddhi Mudra with each hand (touch the tip of the little finger to the tip of the thumb, the other fingers relaxed but straight). Swing the arms in giant circles up and back over the head, then down in back and forward. The beat is automatic and strong. Concentrate and put all your energy into the exercise. It should be a smooth and continuous swing.


Continue for 5 minutes then inhale and stretch the arms straight up briefly. Exhale and relax.

Reverse Arm Swings

This exercise balances the motion of the previous exercise and releases the circulation through the neck and cheeks.

Mudra & Movement: Still standing up, close the fists of both hands over the thumbs, and reverse the direction of the arm swing. Swing the arms down in front, up in back, and over the head. Keep the arms straight and move them powerfully.


Continue for 1 - 2 minutes, then inhale forward with the arms parallel to the ground. Exhale and relax.

Front Bend Bounce

This exercise stimulates the Navel Chakra. It releases reserve energy to heal and co-ordinate the body and to improve circulation in the digestive areas. The mantra is an effective trigger for the Navel Point energy. It also frees up emotions like fear and confusion that block the ability to act decisively.

Posture & Movement: Stand up straight. Raise the arms over the head, keeping them straight. Bend forward and place both palms flat on the ground. Strike the ground with the palms 7 times as you bounce in the bent position.

Mantra: Chant the sound Har with each bounce. Then rise up and clap the hands together over the head as you say Hari. Create a steady rhythm with the chant "Har, Har, Har, Har, Har, Har, Har, Hari!" (pronounced "hud hud hud hud hud hud hud haree").


Continue for 6 – 7 minutes, then inhale and stretch up briefly. Exhale and relax.

Leg Lifts with Breath of Fire

This exercise pushes circulation below the navel and stimulates the lower colon. It enhances circulation to the lower legs.

Posture & Movement: Sit down with the legs stretched out in front. Keep the legs and sides of the heels together. Place the palms on the ground next to the hips. With a vigorous motion, lift both legs up to a 60 degree angle, then let them back down.

Breath: Add a strong Breath of Fire. Coordinate one inhale-exhale of Breath of Fire as you lift the legs up, and another as the legs go back down.


Continue for 2 minutes.

Criss-Cross Legs with Breath of Fire

This reinforces the effects of exercise 4, but adds balance to the electromagnetic field. It is also excellent for strengthening the sexual system.

Posture, Breath, & Movement: Sit with the legs stretched out in front. Place the palms on the ground next to the hips. Lift the legs off the ground 1-1/2 feet. Begin a criss-cross motion of the legs. Spread them comfortably to 45 degrees. Add Breath of Fire in synchrony with the motion.


Continue for 2 – 3 minutes, then inhale and hold the legs together briefly, exhale and relax down.

Criss-Cross Arms with Breath of Fire

This exercise rejuvenates the lungs and synchronizes the electromagnetic field of the heart with the breath rhythm.

Posture & Movement: Sit in Easy Pose. Extend the arms in front of the torso parallel to the ground and to each other, palms face down. Begin a criss-cross scissor motion. Alternate the crossing of the arms over each other. When they separate bring them to shoulder width apart.

Breath: Add to the motion a powerful Breath of Fire.


Continue for 30 seconds – 1 minute, then inhale with the arms parallel. Exhale and relax.

Baby Pose with Breath of Fire

This brings a circulatory flush to the brain, eyes and upper glands.

Posture: Sit on the heels. Bend forward and place the forehead on the ground. Extend the arms back along the sides on the ground. The palms face up.

Breath: Do Breath of Fire.

Eyes: Concentrate at the Brow Point.


Continue for 30 seconds – 1 minute.

Moving Yoga Mudra with Breath of Fire

This affects the very top of the lungs and builds the magnetic field.

Posture & Movement: Still in the same position, lift the arms up and join the hands together behind the back. Interlace the fingers of the two hands in a hammer lock crossing the thumbs over each other to lock the hands firmly. Lift the arms up and then back down. Create a steady, rapid, rhythmical motion.

Breath: Add Breath of Fire to the motion. Do one Breath of Fire as the arms go up, and one as the arms go down.


Continue for 2 minutes, then inhale, raise the arms up, hold briefly. Exhale and relax.


Posture: Sit in Easy Pose. Become very meditative. Keep the spine straight, chest lifted slightly, with the lower spine tucked gently forward.

Focus: Elevate your thoughts to the Infinite, the Unlimited and the Vast. Open your heart and give your best personal prayer for empowerment, healing, and awareness. Put your head, heart and soul into it.

Yoga photos courtesy of Kundalini Mobile

Continue for 2 – 3 minutes.

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

This set can be found in the KRI International Teacher Training Manual Level 1

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