When we experience distress we enter a fight-or-flight response and the hormone cortisol is released into the body, causing us to tense up. We stop sleeping effectively, our muscles become tight and tired, and we forget the most important thing — to care for ourselves.
Creating effective self-care habits has been proven to be an effective way of releasing the body from distress. For some people this might be exercise or meditation, but this sacred kriya has been created to utilize the best of both of these self-care techniques.
This kriya for self-care is the perfect mix of vigorous exercise, which releases essential stress-busting endorphins, and periods of relaxation, massage and self-love.
Benefits of this Kriya
- Banishes negative energy within the body
- Mobilizes joints and the spine
- Encourages a connection between the body and mind
- Wipes out physical and psychological symptoms of distress
- Encourages self-care
How to do this Kriya
It is essential to set the right scene for this sort of sacred kriya before beginning. Start by sitting on the floor, on a good quality yoga mat, with your legs stretched out in front of you.
Burn your favorite incense for relaxation and cleansing, and ensure there will be no distractions while you undertake this essential piece of self-care.
1. Thigh Slap
For 30 seconds, slap each thigh at the top of the leg, alternating hands. This will help to stimulate the liver and kidneys.
2. Knee Massage
Staying in the same position, reach forward and gently cup the knee caps in each hand, massaging firmly in a circular direction. Keep this up for two minutes
3. Calf Pound
Measure the point on the outside of your calf, around six inches below the knee. Pound the muscle at this point energetically for two minutes. This helps to change the metabolism.
Pound as hard as you can, the harder the better, and even harder again for the second minute
4. Knee Massage
Repeat the second exercise, massaging the kneecaps for a few seconds.
5. Thigh Pound
Measure the point on the inside of the thigh, about six inches above the knee, and using your fists, pound the muscle at this point for one minute.
6. Legs Apart
Push the legs wide apart and lean forwards, taking hold of each ankle firmly on the outside. Move the torso up and down between the legs quickly, keeping the legs straight and bending only at the hips. The faster you can go, the better, but you need to maintain this for 90 seconds
7. Kundalini Spiral
Come up into a cross-legged position such as Easy Pose, bringing the fingertips together at the Heart Centre. Rotate the fingertips together gently, keeping the wrists still, only moving the fingertips for one minute.
This movement helps to consolidate the exertion from the previous exercise, sending the Kundalini energy throughout the body
8. Hip Raises
Lay down on the back, looking up to the Heavens. Palms should connect with the Earth next to the body. Rapidly raise and lower the hips, bouncing them against the ground between each movement, massaging the hips and lower back for two minutes.
9. Shoulder Pound
Still laying on the ground, curl the hands into fists and hit the shoulders and then raise the arms directly above the body before flattening the hands and slapping the ground on either side.
Then return the hands to the first position and repeat for one minute.
10. Chest Slap
Still on the back, slap the chest with alternating hands for one minute.
11. Forehead Tap
Move the hands from the chest to the temples, and spend 30 seconds alternately tapping the forehead with each hand.
12. Spine Rolls
Bend the knees so that you are able to reach down and grab the ankles with the back still on the floor. Begin to rock, rolling the whole spine along the floor from neck to coccyx.
Maintain this movement for one minute in order to equalize the body’s energy along the whole spine
13. Snake Hips
Release the feet back to the floor so that your whole body lays flat along the ground, and start to move like a snake. The hips and feet move one way while the head, shoulders and ribs move the other way.
Start with small movements, but as the two minute period progresses the movement can become larger and more powerful. Allow each vertebrae to move independently. This is a great exercise for spine health and energy distribution
It is important to take periods of rest and reflection during these sorts of energetic kriyas. Lay back flat and relax, breathing deeply from the stomach for at least 90 seconds.
15. Cat Stretch
Spend a minute cat stretching after your rest, raising one knee up and crossing it over the body while turning the head the other way to help to remobilize the spine from top to bottom.
16. Neck Lift
Still flat on your back, tuck the chin into the chest and raise the head and neck up. The shoulders should stay on the ground and the hands rest at the sides. Hold this position for one minute, ensuring the body stays relaxed but the neck stays tense and strong.
Take two minutes of essential rest, breathing deeply and with meaning, before coming back up into a seated position and assessing the energy of the body. With your mind, search every muscle and joint for how you feel, keeping focused and intentional.
Self massage is an essential skill. It teaches us to know our bodies and connect our energy with our corporeal being.
Start at the face, massaging the cheeks for 15 seconds, and then the jaw for 20 seconds. Then spend ten seconds massaging each side of the neck, before finally placing your palms over your ears and massaging them in a quick circular motion for 30 seconds to finish.
This exercise set should leave you feeling released from distress, energized, and optimistic. It helps to distribute energy around the body, which is the perfect piece of self care.