/ Kriya
Reading Time: 15 minutes
This kriya set is designed to build strength, health, and fortitude, and is a fantastic way to get the body moving in the morning and set your intentions for the day.
Benefits
- Improves mindfulness
- Boosts relationships
- Helps with muscle health and blood flow
- Increases productivity
How to do this Kriya
This exercise set is all undertaken with a partner, so start by finding someone to work with, sitting opposite each other on the floor in Easy Pose, or any similar position.
Love & Forgiveness
Time: Four minutes
Mudra and eyes: The hands are in front of the body palm to palm, looking into the eyes of your partner
Mantra: “I love myself” — bring the hands to the heart in Prayer Pose. “I forgive you” — reach forwards to go palm to palm with your partner. Repeat each movement for the full time.
Peace
Time: Two minutes and 30 seconds
Continue in the same position, following the same movement. This time, the mantra is peace, repeated with each movement.
Love and Peace
Time: Two minutes and 30 seconds
Posture: move up into a kneeling position facing your partner
Mantra: “Love” — hands are brought together into Prayer Pose. “Peace” — move hands palm to palm with your partner.
Love Peace and Clap
Time: Nine minutes and 30 seconds
Posture: Continue in the same position and move your arms out to the side, palms facing the ground
Mantra: move the arms up and down a few inches for four counts. On the fifth count, clap your hands together with your partner and chant the mantra. After the first four beats chant “love” as you clap, and after the second four beats chant “peace” as you clap. Continue these chants alternately for the whole time.
Camel Pose
Time: Three minutes
Posture: While still on the knees, bend the back away from your partner, holding the ankles and allowing the head to drop back
Mantra: “I will never bite the bait”.
Squats
Time: Four minutes
Posture: Come back upright on your knees and clasp the hands of your partner
Mantra: “Let us sit in peace” as you rest back onto your heels, and “let us rise in consciousness” as you rise back up to the starting position
Ardas Bhaee
Time: Five minutes
Posture: Sit on your heels, and bend backwards at the knees, allowing the weight to rest on the elbows and hands to come up to the shoulders
Mantra:
Ardaas Bhaee Amar Daas Guru
Amar Daas Guru Ardaas Bhaee
Raam Daas Guru Ram Daas Guru
Raam Daas Guru Sachee Saahee
I am I am
Time: Eight minutes and then nine minutes
Posture: Come back to a seated position, ball your hands into fists and bring them to the shoulders
Mantra: “I am I am” chanted with power and volume. On “I” the hands are at shoulders and on “am” push the arms out sideways, completely straight. Repeat for eight minutes.
For the next nine minutes maintain eye contact and move your fists to demonstrate your intention behind the words “I am” to your partner.
Part the Wind
Time: Ten minutes
Posture: Facing your partner, bring your hands over you heads with arms and fingers spread
Movement: Bring the arms backwards and forwards forcefully, imagining the movement is parting the wind. Keep the pace steady and powerful.
To Finish
Hold the breath for a few seconds, mentally chanting “God and me are one” before relaxing
The Takeaway
When you start your day with this kriya set you are laying out your intentions for the day to increase productivity, as well as boosting the health of your heart and muscles.
