Are you looking for a way to get fit fast? Aerobic workouts boost your heart health and keep you fitter for longer. As you move through your Kundalini Yoga journey, you will see that there are loads of tools you can use to support your everyday health and wellness.
If you’re looking for an exercise set that will help you stay in peak shape and keep fit, you’ve come to the right place. While many Kundalini Yoga kriyas are gentle in pace, the following session takes a lot of energy. Make sure you are ready to give it your all.
The workout takes a varying amount of time to complete, depending on how fast you move through it. However, you should set aside at least 30 minutes to complete the exercise set. Ensure that you have eaten well and had enough rest before you get started with this one.
Benefits of this Kriya
- Raise the heart rate and improve health
- Boost your overall energy levels
- Give you a chance to clear your mind
- Makes you more agile and flexible
- Increases your overall fitness levels
How to do this Kriya
Before you set out to do this Kundalini Yoga kriya, you should make sure that you have enough space for the exercise set. It is smart to choose a quiet room where you are certain that you will not be disturbed. Lay down a quality yoga mat before starting.
Mentally prepare yourself for this fast-paced exercise set. You may want to take some deep breaths before you begin. When you are ready, you should follow the below steps:
Step 1: Standing and clapping
Start by standing with your feet a hip-width apart. You should be as comfortable as possible. Bring your arms upward and clap your hands over the top of your head eight times. Make sure that you do so with a gust of true energetic power.
Every time your hands come together, shout out the “Har” noise. The sound should come from the tip of your tongue. Pronounce the word clearly and then repeat on the next clap.
Step 2: Bending and tapping
Next, bend forward from the hips and try to touch the ground. Don’t worry if you cannot reach it exactly. Simply try to flex your body forward as much as you can comfortably do.
Begin slapping the yoga mat in front of you with both hands. Your hits should be hard and focussed. Each time you hit the mat, make the “Har” sound once again with your tongue. You should repeat this movement — and the sounds — for eight repetitions.
Step 3: Flying position
When you have completed step two, return to a straight standing position. Bring your arms out to the side so that they are parallel to the yoga mat. Move your arms up and down as though you were flying. As you move, you should gently pat the air around you.
Move 12 inches up and then 12 inches down so that your arms are just below your shoulders. Upon each movement, you should once again chant the “Har” sound loudly. Continue with this movement for eight repetitions, in line with the chanting.
Step 4: Jumping cross
Stay in the standing position. Criss-cross your legs and arms while you continue to make the “Har” sound. Your arms and legs need to cross each other as you move.
When your arms and legs are out at the sides of your body, you should make the all-important “Har” sound. Put some real emphasis on that noise as you move swiftly. Once again, you should continue with this movement for a matter of eight repetitions.
Step 5: Archer pose
You may already be familiar with the archer pose. Adopt it now. That means bringing your right leg forward and your left leg backward.
Lower yourself by bending the right knee and drawing yourself out into the full position. As you bend and move back up, chant the “Har” sound each time. Complete this movement eight times and repeat the chant each time that you do so.
Step 6: Jumping cross
Go back to step four and repeat it again. You should do exactly what the step says before you move onto step seven.
Step 7: Bend
While you are still standing, you should bring your arms up above your head and bend backward then return. Each time that you bend towards the back, you need to chant the “Har” sound again. Repeat this action eight times in total.
Step 8: Jumping cross
Repeat step four once again. The jumping cross needs to be precise and you should approach it with good posture at all times.
Step 9: Sideways bend
Return to the formal standing position. Bring your arms up so that they are straight over your head. Next, bend toward the left side of your body four times. Repeat the same movement again, only this time you should bend toward the right side of your body.
With each movement you make, you need to repeat the “Har” chant with the tip of your tongue. Your arms should remain as close to your head as possible as you move here.
Step 10: Repeat
You need to repeat the above steps five times to complete the kriya. How long the exercise set takes you will depend on your fitness level and how fast you move.
Note: All of the above exercises should be done without a break in between. However, if you start to feel weak during the exercise set, sit down and have some water. You don’t want to put your physical health at risk by overdoing it.
Ready, steady, go! The above kriya is not the easiest to master. However, giving it a try will help you improve your overall health. When you have completed the process, make sure that you refuel your body and get the rest that you deserve. That way, you will recover from the full-body workout and be ready for your next session.