/ Kriya
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Staying healthy is about continuously tending to your body. Now that you are on your Kundalini Yoga journey, you can start including kriya sets in your everyday practice.
One of the most beneficial takes just 25 to 35 minutes to complete. The series will help keep your spine as flexible as it can be. It also allows you to enhance your vitality, keeping you feeling younger for much longer.
If you are ready to try something new, you have come to the right place. Here’s everything you need to know about completing the basic spinal energy kriya set.
Benefits of this Kriya
- Increases your inner vitality
- Helps your spine stay flexible
- Combats the problems of aging
- Allows for more mindfulness
- Helps you de-stress and unwind
- Stimulates all of the chakras
How to do this Kriya
Before you get started with this Kundalini Yoga kriya, you need to find a quiet space in which to relax. All 10 of these exercises require you to be on the floor. For that reason, you may want to lay down a blanket or a yoga mat before you get started. Here’s what to do:
Step 1: Easy Pose Spine Flex
Start by sitting in Easy Pose — or any position that feels comfortable to you. Lean forward and grab both of your ankles. As you do so, breathe in deeply.
Gently move the spine upward towards your chest. Breathe out, and then flex the spine backward. Make sure that you keep your head up as you move smoothly.
Repeat this movement 26 times and then breathe in deeply to finish.
Step 2: Rock Pose Spine Flex
Next up, sit in Rock Pose. Move your spine forward and breathe in deeply. Move backward and breathe out.
As you move, mentally vibrate the Sat on the inhale and then the Nam on the exhale. Repeat this movement 26 times and then go to step three.
Step 3: Spinal Twist
Return to Easy Pose and grab your shoulders. Your fingers should be at the front while your thumbs need to be at the back.
Breathe in and twist your entire body to the left. Next, twist your body to the right as you breathe out. Make sure your breathing is long. Repeat this movement 26 times.
When you’re ready to bring this step to a close, face forward and breathe out.
Step 4: Bear Grip
Bring your arms in front of you and lock your fingers in a Bear Grip. When you are ready, start moving your elbows in a seesaw style — up and down. Continue 26 times.
At the end of this step, breathe in deeply, breathe out, and then pull the lock in toward you.
Step 5: Easy Pose Spin Flex (Arms Straight!)
Move back into Easy Pose — or whatever seated position you find comfortable — once more. Make sure that your elbows are straight and touch the top of your knees.
Flex the upper spine forward as you breathe in and then backward as you breathe out. Continue with a smooth but gentle motion for 108 repetitions.
Step 6: Shoulder Shrugs
Stay in the same position and start shrugging your shoulders up and down. As you move up, breathe in deeply. As you move them down, breathe out deeply. Stick to a rhythm.
Continue with the shoulder shrug activity for a whole minute. When the time has passed, Breathe in and bring the shoulders up. Hold that position for 15 seconds. Then breathe out and relax the shoulders (and body!) completely.
Step 7: Neck Rolls
You should stay in Easy Pose for this next one. When you are comfortable, roll your neck five times to the right. Then, roll it five times to the left.
To finish, you should breathe in and make the neck as straight as possible.
Step 8: Bear Grip (Again)
Lock your fingers into the Bear Grip once more. Bring your hands in front of your throat for the first part of this step. Hold your breath for 10 seconds and apply the Root Lock.
Once you have done that, breathe out for 10 seconds and apply the lock another time.
While maintaining the Bear Grip, bring your hands up over your head. Hold your breath and apply the Root Lock again. Breathe out and then apply the lock once more.
You should repeat this whole step three times before moving on.
Step 9: Sat Kriya
Start this step by sitting on your heels and bring your hands up above your head. Draw your palms together to create a praying position. Interlock all of the fingers apart from the index fingers — keep these two pointing straight up toward the sky.
Note: Women should bring their left thumb over their right when adopting this position. Men should bring their right thumb over their left.
Start chanting the word Sat from your navel point. Then, Nam as you relax. You want to continue this for three minutes. Ensure that your chanting is loud, clear, and continuous.
When you are ready to bring this step to a close, breathe in deeply. Apply the Root Lock again and feel the energy squeeze together within your entire body.
Breathe out and hold. You should apply all of the locks here. Wait for a moment, and then breathe out and relax completely.
Step 10: Deep Relaxation
Lie down on your back. You may choose to cover yourself with a cute blanket or something that will keep you warm. Stay in that position for five minutes now.
If you are the type of person who finds it hard to relax, take some deep breaths. You do not have to think about anything or do anything. Allow yourself to be still and rest for now.
The Takeaway
This guide shows you how to do the basic spinal energy series. You can return to this kriya exercise set whenever you need a little pick-me-up. If you are lacking the energy that you need, you might find that these movements help you naturally regain your inner power.
See more: Kundalini Kriya with Mantra That Banishes Negative Energy
