Reading Time: 11 minutes
Like many things, over time the muscles of the body can become weak and imbalanced without regular mindful exercise. When this happens, we open ourselves up to risk of injury and long-term problems for our bones and muscles.
This Kundalini Yoga kriya was created to strengthen the core muscles in the body, bringing us back into balance, whilst simultaneously allowing us to relax, unwind, and practice mindfulness.
Benefits of this Kriya
- Creates balance in the muscular-skeletal system
- Reduces the risk of injury
- Promotes a healthy cardiovascular system
- Boosts the metabolism
How to do this Kriya
This kriya is broken up into five sections, ending with a period of deep relaxation. When you are ready to begin, find a quiet space, and let’s get started.
Twisted Torso: 11 minutes
Start by sitting in Easy Pose, or another comfortable seated position, and lock your hands together behind your neck.
Keeping your neck and back straight, pulling up to the sky, twist to the left on an inhale and then twist to the right as you exhale. Do not allow the body to slump into itself, keep it as one consolidated movement, even when you start to get tired.
Rock Pose: 13 and a half minutes
Sit on your heels in a kneeling position with the arms by the sides. Slowly and with purpose, lower your forehead to the floor in front of you, and then return to kneeling, bending from the hip. Continue this movement for six and a half minutes.
After this time has passed, interlace the fingers behind your head, and this time, as you bow, lift your arms as high as possible, lowering them back to the head as you rise back up to kneeling.
Leg and Torso: 7 minutes and 20 seconds
We will begin by lying flat on the back, with arms by the sides. When you are ready, lift the head off the floor into a neck lock position, and raise your feet six inches from the floor.
After 20 seconds have passed, raise both the legs and the back up into a V shape, keeping the arms straight and parallel to the floor. Hold this pose for 90 seconds.
Hold the position for a further minute but allow yourself to laugh, feeling the way the muscles in the stomach respond to the sensation. After a minute of laughter, hold the position for a further four and a half minutes before relaxing.
Half Wheel Pose: 1 minute
If you are able and willing, when lying on your back, raise the body into the air, pushing down through the arms and legs into the “crab” or “half wheel” pose. When you feel stable and comfortable, begin Breath of Fire.
Deep Relaxation: 7 minutes
Lie down and allow yourself to relax deeply and totally. Do not allow yourself to cut this section short, it is essential.
Looking after our body is an essential part of looking after our emotional and spiritual wellbeing. Try introducing this muscle strengthening kriya to your practice and see how much difference it can make.