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This following set is part of the KRI International Teacher Training Manual Level I, and Kundalini Yoga Sadhana Guidelines book.
It is an incredibly simple yet effective kriya. Start small and build up more repetitions with consistent daily practice.
For this set, due to its length and the nature of the asanas, we feel that the warm up can be skipped. So Tune In, and dive into this incredible Kriya.
Kriya for Morning Sadhana Visual Instructions
Extended Instructions
1 CAT – COW POSE
TIME 3 minutes
INSTRUCTIONS
- Inhale in cow pose and exhale in cat pose.
- Perform this asana with your eyes closed and maintain your focus on the Brow Point (Ajna chakra).
- Repeat Sat at the inhale and Nam at the exhale.
- You can slowly increase the speed without compromising the form, make sure you do not strain your back and especially your neck.
- To release the pose, inhale in cow pose and hold the pose for 10 seconds or as long as comfortable. Then exhale.
- Rest for 2 minutes.
2 COW POSE VARIATION
REPETITIONS 30 repetitions each side
INSTRUCTIONS
- In Cow Pose, inhale and raise the right leg and the head up as high as possible. Then as you exhale, swing the knee under the body, and bring the head down.
- Maintain a nice and smooth movement.
- Focus on the movement first rather than speed.
- As you inhale mentally chant Sat and as you exhale mentally chant Nam.
- Do 30 repetitions, then inhale and lift the right leg up, exhale and hold the breath for 10 seconds.
- Exhale and repeat with the left leg up. Do 30 repetitions on this side too.
- Rest for 2 minutes.
3 HUGGING SPINAL BEND
TIME 1 minute
INSTRUCTIONS
- With your eyes closed, come and sit on the heels with knees spread apart.
- Grasp opposite arms just above the elbows, allowing the arma to rest against the chest.
- Bend from side to side in a smooth motion.
- Inhale center, exhale to each side. To help you focus on the moment and keep your mind from wandering, you can mentally chant Sat on inhale and Nam on exhale.
- After a minute, release the pose with inhale, hold, exhale.
- Rest for a minute.
4 SPINAL TWIST VARIATION WITH GYAN MUDRA
REPETITION 60 swings
INSTRUCTIONS
- Still sitting on the heels, and your eyes closed, raise the arms with the elbows bent at 90° and the upper arms parallel to the floor.
- Place your hand in Gyan Mudra.
- Keep your focus at the Brow Point, and twist the torso. Inhaling left and exhaling right. You can mentally chant Sat on inhale and Nam on the exhale.
- Powerful breath through the nose.
- Release the pose with the inhale center, hold the breath, focus.
- Rest for a minute.
5 SPINAL FLEX ON ROCK POSE
REPETITION 108
INSTRUCTIONS
- Bring the knees together and place the hands palms down on your thighs.
- Focus at the Brow Point with your eyes still closed.
- Inhaling as the spine flexes forward, exhaling back.
- Mentally vibrate Sat on the inhale, Nam on the exhale.
- Repeat 108 times.
- Rest 2 minutes.
6 FRONT BEND
TIME 30 seconds
INSTRUCTIONS
- Stand up carefully and shake out the legs.
- Stand with the feet shoulder-width apart. Hook the thumbs together, palms down.
- Inhale, raise the arms over the head with the arms hugging the ears. Stretch back, stretching the ribcage and using the full lung capacity. Relax the head back. Exhale forward and bend down, touching the floor, keeping the knees straight.
- To release the pose: Inhale back and hold the stretch for a few seconds. Then exhale and bend forward at the waist. Let the arms hang down, and completely relax for 30 seconds.
7 LIFE NERVE STRETCH
Phase 1 – 2 minutes
- Sit with the legs extended and spread apart. Reach down and grab the toes.
- Begin stretching, inhale up to the center, exhale down to the left.
- Inhale up to the center, exhale down to the right. Keep the knees straight.
Phase 2 – 1 minute
- Spread the legs further apart and continue with the motion for another minute
Phase 3 – 1 minute
- In the same position, inhale up center, hold for 3 seconds, then exhale down to the center. Begin stretching down in the center with continuous pressure and breath long and deep.
To release the pose
- Inhale and stretch down a bit further.
- Exhale and come up. Rest for a minute with your eyes closed.
8 BUTTERFLY
Phase 1 – 1 minute
- Slowly bring the soles of the feet together and clasp the fingers around the toes.
- Keep spine and head straight and begin bouncing the knees up and down.
- Let the knees move 10” to 12” inches (25/30 cm) from the floor.
- Perform this asana vigorously as you can.
Phase 2 – 1 minute
- Hold the same posture, keeping the knees pressed down.
- Now stretch the spine up straight.
- Inhale up, exhale and bend forward from the waist, bringing the torso down as far as you can.
- Continue, breathing powerfully for 1 minute.
- Inhale up, hold for 5 seconds, exhale, stretch down and hold for 5 seconds more.
- Relax on the back.
9 PELVIC LIFT
REPETITION 24 times
INSTRUCTIONS
- Lie on the back, bend the knees, bring the feet near the buttocks, and grab the ankles.
- Inhale and lift the hips as high as you can, exhale and lower them down.
- Inhale up, exhale down 24 times.
- To release the pose, inhale, stretch up and hold the breath I0 seconds.
- Relax down and extend the legs straight out.
10 LEG LIFT WITH PISTOL MOTION
TIME 2 minutes
INSTRUCTIONS
- Still lie on the back and point the toes.
- Lift both legs up together so the heels are 18” (45/50 cm) above the floor, and begin moving the legs in a piston motion.
- This is not a bicycling motion!
- Synchronise the motion of the legs with the breath: one leg moves in as the other moves out.
- Both legs move simultaneously and the feet move parallel to the floor.
- To release the pose, Inhale and hold the legs up, extended out for 10 seconds and exhale
- Relax on the back as you transition into a short Savasana.
11 CORPSE POSE
TIME 1 minute
INSTRUCTIONS
- Relax completely on your back for 1 minute.
- Breathe consciously and focus on circulating the energy from the Navel Point throughout the body.
12 BACK ROLLS
TIME 1-2 minutes
INSTRUCTIONS
- Bring the knees to the chest and wrap the arms around them.
- Begin rocking on the spine forward and back. Massage the whole spine for 1-2 minutes.
- Then to release the pose, rock up, turn around and lie down on the stomach.
13 COBRA POSE
TIME 3 minutes + 5 (15 seconds)
INSTRUCTIONS
- Stretch up into Cobra Pose. Relax your lower back and buttocks.
- Focus at the Brow Point, and do Breath of Fire. 3 minutes.
- Inhale, open your eyes, twist left and look at your heels over your left shoulder. Hold 15 seconds. Exhale at the center.
- Inhale, twist right and look at the heels over the right shoulder. Hold 15 seconds. Exhale at the center.
- Inhale twist left again. Hold 15 seconds. Exhale at the center.
- Inhale, twist right again. Hold 15 seconds. Exhale at the center.
- Inhale at the center, stretch back and hold for 15 seconds. Exhale at the center.
- Relax down for a minute.
14 YOGA MUDRA
TIME 1 minute
INSTRUCTIONS
- Slowly and carefully move into Yoga Mudra and shown in the picture.
- Sitting on your heels, bring your forehead to the floor.
- Interlace your fingers behind your back and stretch your arms up.
- Begin Long Deep Breathing. Draw the energy into the upper back for 1 minute.
- To complete, inhale, hold, exhale.
- Relax.
15 SUFI GRIND
TIME 1 minute each side
INSTRUCTIONS
- Come and sit in Easy Pose, hold the kneecaps with your hands.
- Rotate the middle of the body in circles while keeping the head nearly still.
- Feel a pressure at the base of the spine like a grinding wheel.
- Use the arms for leverage. Mentally chant Sat at the inhale and Nam at the Exhale.
- Reverse direction and circle for 1 more minute.
16 ARM SWING
TIME 1-2 minutes
INSTRUCTIONS
This asana is composed by 4 movements:
- Sit in Easy Pose:
- Inhale and draw the elbows back by the sides of the rib cage.
- Exhale and swing the arms across the chest.
- Inhale again and draw the elbows back by the sides of the rib cage.
- Exhale and swing the arms up and back over the head.
- Repeat with a powerful breath and powerful motion for 1-2 minutes.
- Inhale, draw the elbows back, stretch the chest forward.
- Hold 10 seconds.
- Relax.
17 SHOULDER SHRUGS
REPETITION 108 times
INSTRUCTIONS
- Sit with the spine straight and hands on the knees with the elbows relaxed.
- Inhale and squeeze the shoulders up, exhale and drop them down, using a powerful breath.
- Repeat for 108 times or perform for 2 minutes.
18 NECK ROLL
TIME 2 minutes
INSTRUCTIONS
- Gently circle the head, breathing slowly and deeply, keeping the shoulders relaxed.
- After 1 minute, change directions.
19 ARM PUMPS WITH VENUS LOCK
REPETITION 70 times or start with 2 minutes
INSTRUCTIONS
- Sit on the heels and focus at the Brow Point.
- Join the hands in Venus Lock, with elbows straight.
- Inhale, bring the arms up 60° above the horizontal.
- Exhale, bring the arms 60° below the horizontal.
- Continue inhaling up, exhaling down, powerfully for 70 pumps or start with 2 minutes.
20 ARM STRETCH WITH INTERLACED FINGERS
TIME 1 minute
INSTRUCTIONS
- Remain sitting on the heels and bring the arms up overhead.
- Flip the hands over so the fingers are interlaced with the palms facing up.
- Roll the eyes up to the Tenth Gate and focus up above the head.
- Begin a powerful Breath of Fire for 1 minute.
- To conclude, inhale and hold. Focus at the top of the skull at the Tenth Gate. Hold 15 seconds.
- Relax and slowly and carefully bring the arms down.
21 MEDITATION
TIME 1 minute or more
INSTRUCTIONS
- To conclude this kriya, come and sit in Easy Pose.
- Spine straight, one hand on top of the other in your lap, palms up.
- Meditate silently, inhaling Sat, exhaling Nam.
- Sit completely still and consciously expand your aura.
- Focus deeply for 1 minute at least or extend as you need.
- To release the meditation, Inhale, exhale and relax.
