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Your morning sadhana is a powerful personal practice that takes place 2 and a half hours before sunrise. While you can create your own routine, the following kriya is an excellent place to start. Choose a quiet place, set down a yoga mat, and then follow these steps:
Step 1: Cat-Cow
Get down onto your hands and knees. Breathe in and flex the spine downward. Breathe out and flex the spine upward while bringing the chin toward the chest.
Continue this movement rhythmically and breathe powerfully for 3 minutes. Increase your speed as you move. Breathe in while in the original position, then relax.
Breathe in and hold for 10 seconds, and then breathe out.
Step 2: Cow Pose Variation
Start in Cow Pose. Breathe in while bringing the right leg and head up high. Breathe out while swinging the knee under the body and drawing your head down. Continue with this movement for 30 repetitions.
Next, breathe in and raise the right leg up. Breathe out and hold your breath for 10 seconds. Breathe in and do the same with the left leg. Continue for 30 repetitions.
Step 3: Hugging Spinal Bend
Sit on your heels with your knees wide apart. Fold your arms and grab each opposite arm just above your elbow. Gently bend from side to side in a steady motion.
Breathe in when you’re in the center and out on each side bend. Continue for 1 minute. Breathe in and hold, and then breathe out.
Step 4: Spinal Twist with Gyan Mudra
Stay seated on your heels. Bend your elbows at a 90-degree angle and bring your forearms up by the side of your head. Put your hands in the Gyan Mudra.
Focus your attention on your Brow Point. Twist your torso to the left while breathing in. Twist your torso to the right and breathe out. Continue for 60 repetitions.
Come back to the center, breathe in and hold your breath. Focus, and breathe out to relax.
Step 5: Spinal Flex
While still on your heels, draw your knees together and put your hands palm-down on your thighs. Focus your attention on your Brow Point. Breathe in and out powerfully and then start flexing your spine in rhythm with each breath.
Continue with this motion for 108 flexes and then breathe in and pull the locks. Hold for 10 seconds. Breathe out and sit for a moment.
Enter a state of silent meditation. When you breathe in think ‘Sat’ and when you breathe out think ‘Naam’. Continue for 30 seconds and then breathe in and out. Relax.
Step 6: Front Bend
Once you have completed step five, stand up and shake out your legs. Take a stance with your feet shoulder-width apart. Bring your hands together and hook your thumbs.
Breathe in and bring your arms up over your head and hug your ears with your arms. Stretch backward and feel your ribcage expand as you use your full lung capacity.
Relax and move the head backward. Breathe out and bend down forwards. Touch the floor and keep your legs straight. Continue 30 times.
Breathe in and move back again. Hold the stretch for a moment. Breathe out and bend forward at the waist. Allow the arms to hang in the air. Relax for 30 seconds.
Step 7: Life Nerve Stretch
Start by sitting with your legs extended and far apart. Reach forward and grasp the toes of your right foot. Come up to the center. Reach forward and grasp the toes of your left foot.
When in the center, breathe in. As you move down to each leg, breathe out. Continue for 2 minutes.
Next, keep your knees straight and move your legs further apart. Continue for 1 minute.
Step 8: Life Nerve Stretch II
Stay in the same position. Breathe in and stay in the center. Hold for 3 seconds. Breathe out and move down in the center as you practice Long Deep Breathing for 1 minute.
Breathe in and stretch a little further. Breathe out and come up to the starting position.
Step 9: Butterfly
Stay seated and place the soles of your feet together. Grasp your fingers around your feet and keep your back straight.
Begin to bounce the knees up and down. Your movements should be vigorous—much like the wings of a butterfly. Allow your knees to move up 10-12 inches. Continue for 1 minute.
Step 10: Butterfly Bend
Stay in the same position. Keep your knees pressed down and your spine straight.
Breathe in as you are sitting up. Breathe out and bend forward from the waist. Move down as far as you can go.
Breathe powerfully and continue for 1 minute. Next, breathe in and stay up for 5 seconds. Breathe out and stretch down and then hold for 5 seconds. Lie on your back and relax.
Step 11: Pelvic Lift
Remain on your back. Bend your knee and place your feet flat on the floor near your buttocks. Reach forward and grab your ankles.
Breathe in and lift your hips. Breathe out and lower them down. Continue 24 times.
To complete this step, breathe in while stretching up and hold your breath for 10 seconds. Relax and move down while stretching out your legs.
Step 12: Leg Lifts with Piston Motion
Stay lying on your back and point your toes forward. Bring both of your legs up 18 inches. Breathe in and then bring the left knee into your chest.
Breathe out and extend it out while bringing the right knee into your chest. Continue with this pedal-like motion and breathe powerfully for 2 minutes.
Breathe in and bring your legs up while extending them for 10 seconds. Breathe out and relax on your back.
Step 13: Corpse Pose
Stay on your back and relax completely for 1 minute. Focus on the energy circulating from your Navel Point throughout the rest of your body.
Step 14: Back Rolls
Draw your knees up to your chest and wrap your arms around them. Start rocking on your back, backward and forward. This motion will massage your spine. Continue for 1-2 minutes.
Next, rock upward and turn your body around so you are lying on your stomach.
Step 15: Cobra Pose
Come up into Cobra Pose. Release any tension from your buttocks and lower back. Focus your attention on your Brow Point and engage in Breath of Fire for 3 minutes as follows:
- Breathe in. Open your eyes. Move your whole body to the left. Hold for 15 seconds and then return to the center.
- Breathe out, move your whole body to the right. Hold for 15 seconds, and then come back to the center.
- Breathe in, move to the left again and hold for 15 seconds. Breathe out.
- Breathe in, move to the right and hold for 15 seconds. Breathe out.
- Stay in the center and stretch back as far as you can. Hold for 15 seconds. Breathe out and relax. Come back down to the floor.
Step 16: Yoga Mudra
Next, gently move yourself into Yoga Mudra. Sit on your heels and bend forward to bring your forehead to the floor. Bring your hands behind your back and interlock your fingers. Stretch your arms up as far as you can.
Start engaging in Long Deep Breathing. Bring your energy to your upper back and hold for 1 minute. Breathe in and hold, and then breathe out. Relax.
Step 17: Sufi Grind
Move into Easy Pose, or any position that feels comfortable. Hold your knees and rotate the middle of your body in a circular motion. Try to keep the rest of your body still. Continue for 1 minute. Stop and then change direction. Continue for 1 minute.
Step 18: Arm Swings
Stay in the same position. Breathe in and bring your elbow into the side of your ribcage. Breathe out and swing your arms out around your chest.
Breathe in again and bring your elbows back by your sides. Breathe out and then swing your arms up over your head. Keep doing this movement along with a powerful breath for 1-2 minutes.
Next, breathe in and bring the elbows back while stretching the chest forward. Hold that position for 10 seconds and then relax.
Step 19: Shoulder Shrugs
Stay seated and keep the back straight. Put your hands on your knees and relax your elbows. Breathe in and draw your shoulders up. Breathe out and drop them down. Engage in powerful breathing and complete 108 repetitions.
Step 20: Neck Rolls
Move your head in a circular motion while breathing slowly and deeply. Continue for 1 minute and then stop. Change direction and continue for 1 minute again.
Step 21: Arm Pumps with Venus Lock
Next, sit on your heels and put your focus on your Brow Point. Bring your hands together in the Venus Lock with your elbows straight.
Breathe in and move your arms to a 60-degree angle above horizontal. Breathe out and move your arms to a 60-degree angle below horizontal. Continue for 70 repetitions.
Step 22: Arm Stretch
Stay in the same position. Raise both arms above your head. With your palms facing upward interlock your fingers. Bring your eyes to the Tenth Gate. Focus above your head.
Start the Breath of Fire for 1 minute. Breathe out and hold. Use the Tenth Gate to focus on the top of the head. Hold this position for 15 seconds. Bring your arms down and relax.
Step 23: Meditate
Move back into Easy Pose, or any position that feels comfortable for you. Place your hands—palm up—on your lap. One should be on top of the other.
Meditate in silence. Breathe in and think ‘Sat’. Breathe out and think ‘Naam’. Stay still and feel your aura expand around you for 1 minute. Breathe out and relax.