/ Kriya
Reading Time: 12 minutes
Keeping our heart and lungs healthy is not just about abstaining from certain behaviors and exercising regularly. We also have the tools to boost these important organs, and their connected circulation system, using the power of movement mantra, and meditation.
This Kundalini Yoga Kriya uses these three actions to enhance the lungs and circulation, helping to flush the lymph system, stimulate the Navel Chakra, and balance the electromagnetic field of the heart.
Find a warm, comfortable, quiet space where you can relax and spend some time exploring these beautiful motions.
Step One: Arm Swings
Start in a standing position with your weight evenly distributed between both feet, and with both arms completely straight. Form Buddhi Mudra with both hands—tip of the thumb to the tip of the little finger, with all other fingers straight—and start to swing both arms up and over the head backwards.
Concentrate on keeping this movement strong and rhythmical, ensuring the arms stay straight and the movement does not stray.
Continue for five minutes before inhaling and stretching the arms up straight, then allow yourself to relax.
Step Two: Reverse
Lock the fingers over the thumb, and begin to swing the arms in the opposite direction. Again, keep the arms straight and the movement powerful.
This movement counteracts and balances Step One, and they both help to flush the lymph system and stimulate the lungs.
Step Three: Bouncing Front Bend
Still standing straight, raise the arms directly above the head. Bend over at the hips, placing both hands on the floor if this is comfortable. You can also choose to bend the knees to help to reach the floor, or place the hands on the shins or ankles.
Strike the ground or shins seven times with the palms of the hands as you bounce in this bend position, chanting Har with each bounce. After seven bounces, rise up to stand straight, chanting Haree as you clap your hands above your head. Continue the seven bounces and the clap for six to seven minutes.
This movement engages the Navel Chakra, helping with digestion and healing, while the mantra helps to free the mind from nervousness and fear, allowing us to make decisions without restriction or hesitation.
Step Four: Leg Lifts
Start this movement by sitting on the floor with legs together, straight in front and palms flat on the ground at your hips. In one powerful motion, lift both legs up so they are at 60 degrees from the floor, and then gently let them back down to the earth.
While doing this movement, add in Breath of Fire, coordinating one inhale and exhale Breath of Fire with the lifting of the legs, and another Breath of Fire as you lower them down.
Continue this motion for two minutes to improve circulation to the legs and below the navel.
Step Five: Criss-Cross Legs
Still sitting with the legs in front and palms next to the hips, lift the legs so the feet are around a foot from the ground. Begin a criss-cross scissor motion of the feet, bringing them out a comfortable distance apart and bringing them back together to cross over, alternating which leg is above and which is below.
Use Breath of Fire to synchronize with this motion, keeping the movement powerful, quick, and with intent. After two to three minutes, inhale, hold the legs together, and then exhale and relax.
Step Six: Criss-Cross Arms
Bring the legs under the body into Easy Pose, or any other comfortable cross-legged position, and extend the arms out in front of the body so that they are parallel to the earth, palms facing down.
As in the previous movement, start the criss-crossing motion of the arms across the body, alternating which arm is above and below, always bringing the arms back so they are parallel with each other.
Add in Breath of Fire, and continue this movement to synchronize the electromagnetic field of the heart for between 30 seconds and one minute, before inhaling, holding the arms parallel, exhaling, and relaxing.
Step Seven: Baby Pose
In order to help to flush the brain and upper glands, pull the feet up under the body so that you are sitting on your heels, and bend forwards, touching the forehead to the earth. Allow the arms to rest beside you on the ground, alongside the torso with palms facing the sky.
Do Breath of Fire, concentrating the eyes at brow point, for 30 to 60 seconds, before relaxing.
Step Eight: Moving Yoga Mudra
Still in Baby Pose, with the head on the ground, join the hands together at the base of the spine and then start to lift them up straight above the torso. Weave the fingers and cross the thumbs over each other firmly, a mudra known as hammer lock.
Allow the hands to fall back to the base of the spine, and raise them above the body again. Synchronize this movement with Breath of Fire, one as the arms go up and one as the arms go down to help to build the electromagnetic field in the upper lungs.
After two minutes, inhale and raise the arms up, exhale and allow the arms to fall back to your sides, and relax.
Step Nine: Meditate
Return to your Easy Pose or cross-legged position and allow yourself to enter a meditative state. Ensure that the chest stays lifted high, the back is straight, and the base of the spine is grounded, gently tucking the lower spine under.
In this time, try to elevate your thought to the Infinite. Allow space for healing, for self-understanding, and for compassion.
Feel the moment, but also feel the Infinite, and say a prayer for your own empowerment. Take this time to appreciate the power that flows through you, and the endless possibility.
Continue this meditation for two to three minutes.
Step Ten: Relax
Take some time to just breathe and relax. Maybe use this opportunity to reflect on this kriya, marvel in how amazing your body is, and allow the powerful feelings to course around your body.
