/ Kriya
Reading Time: 11 minutes
Our natural immune system is an incredible, adaptive and powerful system, but it is always a good idea to give it a helping hand.
This Kundalini Yoga Kriya helps to support our immune system in the fight against infections, making us stronger, healthier, and quicker to bounce back.
Much of this Kriya is performed on the floor, so be sure to find a soft, comfortable surface to work on, and then get started with these easy steps.
Step One: Pumping the Stomach
Start by sitting on your heels, stretching the arms above the head with the palms pushed together.
Inhale and pump the stomach as you hold the breath. To do this, bring the navel back towards the spine forcefully, and then relax, continuing in a rhythm until you need to exhale, then inhale and begin again.
Continue this for one to three minutes.
Step Two: Bear Grip
Still on the heels, place hands in a bear grip in front of the chest and inhale. Suspend the breath and try to pull hands apart as hard as possible, without allowing any separation. Exhale, inhale, and repeat. Continue for one to three minutes, then inhale, exhale, and relax.
Step Three: Sitting Bends
Put fingers into Venus Lock behind the neck and inhale. As you exhale, bend and allow the forehead to touch the ground. Inhale and rise back up. Breathe powerfully and continue for one to three minutes.
Step Four: Front Stretch
Stretch legs straight out forwards and hold the toes in finger lock. Exhale and bend forward from the navel, stretching the spine to lengthen it, the head coming down last, and breathe normally for one to three minutes before relaxing.
Step Five: Neck Rolls
Sitting in Easy Pose, or any other comfortable cross-legged position, begin to roll the neck clockwise, slowly. Allow the shoulders to remain relaxed and still. Continue for one to two minutes before changing direction.
Step Six: Cat Cow
Come up onto hands and knees, arms straight, knees shoulder width apart and feet together. Inhale and allow the spine to flex downwards, pushing the stomach towards the floor and stretching the head backward.
Exhale, pushing the spine up towards the sky, tucking the chin up towards the body. Continue to breath powerfully and maintain this movement for one to three minutes.
Step Seven: Shoulder Shrugs
Sitting back on the heels, shrug the left shoulder up high on the inhale, right shoulder on the exhale. Continue this motion with powerful breathing for one to three minutes.
Step Eight: Corpse Pose
Lie on the back, arms by the side, and relax deeply and profoundly for five to seven minutes.
Step Nine: Triangle Pose
Put hands and feet on the floor and push the base of the spine upwards to form a triangle. Allow the neck to relax, and pull the chin into the body. Hold this position for five minutes.
Step Ten: Elephant Walk
From standing, reach down and grab the ankles or shins. Keeping knees straight, start to walk around the room for one to three minutes, before sitting down and relaxing.
