This exercise set of nine movements has been created to specifically support the bodies of women, and boosts their natural beauty. It helps to keep the body strong and flexible, and encourages the balancing of female hormones.
This kriya works most effectively when included as part of a daily routine, but can also be used as and when you feel the need for a boost.
Benefits of this Kriya
- Natural beauty flourishes
- Flexibility improves
- Circulation is boosted
- Anxiety and tension flows away
- Balances the hormones
How to do this Kriya
Before starting this exercise sequence, it is essential to create a space that brings you relaxation and joy.
Ensure that you buy good quality incense to burn, bringing positivity and beauty into the space. A room that is flooded with natural light, or dimly lit by candles, can really help to set the scene for this kriya.
The goal of this exercise set is to allow natural feminine beauty to flourish, so a soundtrack of nurturing nature sounds such as bird song or rainfall can help to create the perfect environment.
Step One: Start by lying flat on the back. The arms should be stretched out from the body, flat to the earth.
Step Two: Keeping the top half of the body stable and planted on the ground, bring the left knee up and over the body, resting it on the ground on the right so that the spine is twisted. Hold this position for 15 seconds.
Step Three: Return the left leg to center and repeat the movement with the right leg, holding the position for 15 seconds and then returning to center again.
Step One: Still laying flat on the ground, bring the hands up to the face and place the palm of each hand tightly over the eyes.
Step Two: Slowly open the eyes, looking directly into the palms of the hands. Keeping the eyes focused on the hands, start to raise the hands above the face, stopping when they are lifted about 18 inches.
Step Three: Bring the fingers down to the Third Eye point, starting to massage in a circular motion, pulling the fingers out towards the temples and then down to the chin, and then back up to the forehead.
Step Four: Allow the fingers to massage the nose, ears, squeezing and pulling gently on the nostrils and lobes.
Time: This exercise can take as long as you like, but should take no less than one minute.
Step One: Staying on the back, bring the feet together and point the toes away from the body.
Step Two: Push the lower back into the Earth, keeping it flat and grounded.
Step Three: Bring the hands to the thighs, placing them palm down and lift the head, applying Neck Lock and looking down towards the feet.
Step Four: Lift the feet a few inches from the floor and begin to breathe the Breath of Fire.
Time: Keep this going for at least 15 seconds, or until you feel like you cannot hold it any longer, and then relax.
Step One: It is now time to turn over onto the stomach, still lying on the yoga mat, with the hands flat on the ground underneath the shoulders.
Step Two: Elongate the spine, bringing the chest up towards the sky.
Step Three: Straighten the arms, pushing the Earth away from the body.
Step Four: You have a choice here. Either begin Breath of Fire, or Long Deep Breathing, whichever feels right to you.
Time: Hold this position for one minute.
Step One: Come up to tabletop position on the hands and knees. The hands should be on the ground at a shoulder width apart, and the knees should be on the floor directly under the hips.
Step Two: Inhale deeply. As the air fills the lungs, tilt the pelvis forwards, arching the back, pushing the tailbone and the head up to the sky, feeling the stretch in the shoulders.
Step Three: On the exhale, push the spine up the sky, tilting the pelvis back, bringing the chin down into the chest, and feeling a stretch in the legs and lower spine.
Time: Repeat this movement for three minutes, keeping the cat pose on the inhale and the cow pose on the exhale.
As you become more flexible you may want to speed up this exercise, but keep it within the limits of your comfort, fully allowing the spine to flex within each movement before moving on.
Step One: Move into a seated position with the legs out in front of you.
Step Two: Bend the body forwards at the hips, grabbing the big toes in Finger Lock. As you inhale, feel the spine lengthening.
Step Three: As you exhale and the lungs empty of air, allow the body to fall further, lowering closer to the legs, feeling the stretch through the spine and legs.
Time: Hold this position for three minutes, focusing on the breath.
Step One: Come up onto the knees, sitting on the heels of the feet. Rest the palms flat on the tops of the thighs.
Step Two: Make the choice between doing Breath of Fire or Long Deep Breathing. Bear in mind that this breathing technique needs to be held for five minutes.
Step One: Moving from Rock Pose, lean the body backwards until you are laying on the floor with the knees bent and the feet by the hips.
Time: Hold this position for five to seven minutes. This helps to give the immune system a boost.
Step One: Bring the hands to the hips and push the hips and legs up into the air in a vertical position and point the toes.
Step Two: Using the hands on the hips or lower spine, support the weight of the legs with the elbows on the ground.
Step Three: Keep the chin tucked into the chest and the gaze on the toes.
Time: Hold this position for up to five minutes.
This Magnificent Nine kriya is the perfect short exercise set for daily use. It helps natural beauty to flourish, improves relaxation, and keeps us grounded and in touch with the Earth. Why not start to include it in your daily routine and reap the rewards?