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K_Kriya for Morning Sadhana Kriya: Kriya for Morning Sadhana 1

Pose: Hands: Knees: Breath & Move:

Time: End:

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Pose: Move:

Time: End:

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Pose: Sit: Hands:

Cat-Cow The hands are shoulder-width apart, with fingers facing forward. The knees are directly under the hips. Inhale (Cow Pose): tilt the pelvis forward, arching the spine down, with head and neck stretched back. Do not scrunch the neck. Open the heart and raise the chin as far back as you can without collapsing the neck. Exhale (Cat Pose): tilt the pelvis the opposite way, arching the spine up, pressing the chin into the chest. 3 minutes Inhale into Cow Pose and hold 10 seconds. Relax. Cow Pose Viration In Cow Pose, inhale and raise the right leg and the head up as high as possible. Exhale and swing the knee under the body, and bring the head down. Repeat. Do 30 repetitions for each leg. Then inhale and lift the leg up, and hold the breath for 10 seconds. Exhale.

Hugging Spinal Bend Sit on the heels with knees spread apart. Grasp opposite arms just above the elbows, letting the arms rest against the chest. Breath Bend from side to side in a smooth motion. &Move: Inhale center, exhale to each side. Time: 1 minute. End: Inhale, hold, exhale.

Checkpoints: ~Keep the motion smooth, moving from the bottom to the top. The head moves last. ~Start off slowly, then when the movement is established, you can speed up, you can go as fast as you want, as long as your head moves last. ~Inhale into the extended position, and hold a little bit of tension at the navel point this allows for more widening of the ribs.

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K_Kriya for Morning Sadhana 4

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Pose: Sit: Eyes: Hands:

Spinal Twist variation with Gyan Mudra Still sitting on the heels, Closed, focus at the Brow Point. Raise the arms with the elbows bent at 90o and the upper arms parallel to the floor. Hands in Gyan Mudra. Breath Twist the torso, inhaling left, exhaling right. &Move: Powerful breath. Time: 60 swings End: Inhale center, hold the breath, focus. Relax. Pose: Spinal Flex Eyes: Closed. Focus at the Brow Point Sit: Sit on heels, bring the knees together and place the hands palms down on the thighs. Breath Flex the spine in rhythm, powerful breaths. &Move: Time: do 108 flexes. End: Inhale, pull the locks, hold 10 seconds. Exhale and sit still. Meditate silently on the breath---inhaling SAT, Exhaling NAAM--for 30 seconds. Inhale, exhale, relax. Pose: Stand:

Hands: Breath & Move:

Time: End:

Front Bend Stand up carefully and shake out the legs. Stand with the feet shoulder-width apart. Keep knees straight. 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. Repeat 30 times. Inhale back and hold the stretch a few seconds. Exhale and bend forward at the waist. Let the arms hand down, and completely relax for 30 seconds.

Checkpoints: --the head does not move up and down. Rather, the chest rises. --pulling the chin into the throat opens up the spine. --the pelvis must move.

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K_Kriya for Morning Sadhana 7

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Pose: Sit:

Life Nerve Stretch Sit with the legs extended and spread apart. Keep the knees straight. Hands: Reach down and grab the toes. Breath Begin stretching, inhaling up to the center, &Move: exhaling down to the left. Inhale up to the center, exhale down to the right. Time: 2 minutes. End: Spread the legs further apart, and continuing for 1 more minute. Pose: Life Nerve Stretch Sit: Same position as #7. Legs wide. Breath Inhale up to the center, hold 3 seconds, then &Move: exhale down to the center, then begin stretching down in the center with a continuous pressure. Do Long Deep Breathing. Time: 1 minute. End: Inhale and stretch down a bit further. Exhale and come up. Pose: Butterfly Sit: Bring the soles of the feet together and clasp the fingers around the toes. Keep spine and head straight. Move: Begin bouncing the knees up and down. Let the knees move 10“-12“. Do vigorously. Time: 1 minute. Pose: Butterfly Bend Sit: Hold the same posture as #9, keeping the knees pressed down. Stretch the spine up straight. Breath Inhale up, exhale and bend forward from the &Move: waist, bringing the torso down as far as you can.Breathing powerfully. Time: 1 minute. End: Inhale up, hold 5 seconds, exhale stretch down and hold for 5 seconds. Relax on the back.

Checkpoints: --lead with the Navel Point; never with the head.

Checkpoints: --lengthening the spine. --as with all forward bends, do not lead with the head, initiate with the navel. As you exhale, draw the navel in and up.

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K_Kriya for Morning Sadhana 11

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Pose: Body:

Pelvic Lift Still on the back, bend the knees, place the feet flat on the floor near the buttocks, and grab the ankles. Breath Inhale and lift the hips as high as you can, &Move: exhale and lower them down. Inhale up, exhale down. Time: 24 times. End: Inhale, stretch up and hold the breath 10 seconds. Relax down and extend the legs straight out. Pose: Body:

Leg Lifts with Piston Motion Lie on the back and point the toes. Lift both lets up together so the heels are 18“ above the floor. Breath Begin moving the legs in a piston motion &Move: (This is not a bicycling motion.) One leg moves in as the other moves out. Both legs move simultaneously and the feet move parellel to the floor. Synchronize the motion of the legs with the motion of the breath. Time: 2 minutes. End: Inhale and hold the legs up, extending out for 10 seconds. Exhale, relax on the back. Pose: Corpse Pose Body: Relax completely on your back. Consciously circulate the energy from the navel point all through the body. Time: 1 minute. Pose: Body: Move: Time: End:

Back Rolls Bring the knees to the chest, wrap the arms around them. Begin rocking on the spine forward and back. Massage the whole spine. 1-2 minutes. Rock up, turn around and lie down on the stomach.

Checkpoints: --as you inhale up, engage mulbandh and tuck the pelvis in (pelvic tilt), and tuck the tailbone in (pelvic tilt) so that the lower back doesn’t overarch. --the sacrum and hips are last to touch down.

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K_Kriya for Morning Sadhana 15

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Pose: Eyes: Body:

Cobra Pose Closed, focus at the Brow Point. Start out lying on the stomach, hands under the shoulders, palms flat on the ground. Lift the chest and heart up first, and let the head follow as you lean back. Straighten the arms. Relax your lower back and buttocks. Breath: Breath of Fire. Time: 3 minutes End: -Inhale, open your eyes, twist left and look at your heels over your left shoulder, hold 15 seconds. Exhale Center. -Inhale, twist right and look at the heels over the right shoulder, hold 15 seconds. Exhale. (do 2 times). -Inhale center, stretch back and hold 15 seconds. Relax down.

Checkpoints: --do not let the back overarch. --stretch up across the abdomen and chest, and away from the lower back. --if you can’t keep your feet together, keep the back of the upper thighs together. --if it is difficult to keep your arms straight, bend your elbows, or put your forearms on the ground. ---try Cobra Pose with your pelvis off the ground.

Pose: Body:

Yoga Mudra Carefully move into sitting on your heels, bring your forehead to the floor. Iterlace your fingers behind your back and stretch your arms up. Breath: Long Deep Breathing. Draw the energy into the upper back. Time: 1 minute. End: Inhale, hold, relax. Pose: Sit: Move:

Time:

Sufi Grind Ease Pose, hold the kneecaps with the hands. Rotate the middle of the body in circles while keeping the head nearly still. Create a pressure at the base of the spine like grinding wheel. Use the arms for leverage. Reverse direction. 1 minute for each direction.

Checkpoints: --The head stays relatively still. --Keep the Heart Center open. Do not drop the head down.

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K_Kriya for Morning Sadhana 18

Pose: Sit: Breath & Move:

Arm Swings Easy pose. Draw the elbows back by the sides of the rib cage. 1 Inhale and draw the elbows back by the ○ sides of the rib cage. 2 Exhale and swing the arms across the ○

Inhale

Exhale

Inhale

Exhale

3 Inhale again and draw the elbows chest. ○

back by the sides of the rib cage. 4 Exhale and swing the arms up and back ○ over the head. 1 ○ 2 ○ 3 ○ 4 Repeat ○ Time: End:

With powerly breath and powerful motion. 1-2 minutes. Inhale, draw the elbows back, stretch the chest forward. Hold 10 seconds. Relax.

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Shoulder Shrugs Sit with the spine straight and hands on the knees with the elbows relaxed. Breath Inhale and squeeze the shoulders up, &Move: exhale and drop them down. Using a powerful breath. Time: 108 repetitions.

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Pose: Sit: Breath &Move:

Pose: Sit:

Time:

Neck Rolls Easy Pose, keeping the shoulders relaxed. Gently circle the head, Breathing slowly and deeply. Inhale and stretch the head back, allowing the heart center to come up. Exhale as the head hangs forward. (Change direction.) 1 minute for each direction.

Checkpoint: --Feel the roll rooted in the Heart Center. Be gentle with the neck.

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K_Kriya for Morning Sadhana 21

Pose: Eye: Sit: Breath &Move:

Time:

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Arm Pumps with Venus Lock Closed, focus at the Brow Point. Sit on the heels. Join the hands in Venus Lock. With elbow straight. Inhale, bring the arms up 60 degree above the horizontal. Exhale, bring the arms 60 degrees below the horizontal. Inhaling up, exhaling down, powerfully. 70 repetitions.

* Venus Lock: Interlace the fingers -women: with the tip of the left thumb presses the fleshy mound at the base of the right thumb (as shown). --For men, reverse.

Pose: Arm stretch with Interlaced fingers Sit: Still sitting on the heels. Hands: Bring the arms up overhead. Flip the hands over so the fingers are interlaced with the palms facing up. Eyes: Closed, roll the eyes up to the 10th Gate and focus up above the head. Breath: Powerful Breath of Fire. Time: 1 minute. End: Inhale and hold. Focus at the top of the skull at the 10th Gate. Hold 15 seconds. Relax and carefully bring the arms down. Pose: Sit:

Meditate Sit with a straight spine. Sit completely still and consciously expand your aura. Focus deeply. Hands: One hand on top of the other in your lap, palms up. Breath: Meditate silently. Inhaling SAT, exhaling NAAM. Time: 1 minute. End: Inhale, exhale, relax.

Resource: www.kriteachings.org (Kundalini Yoga as Taught by Yogi Bhajan)