kriya for energizing the selfgizing self sort:relevance&id

8/30/2021 Biblioteca de Enseñanzas – Kriya for Energizing the Self – ©the-teachings-of-yogi-bhajan

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Kriya for Energizing the Self

10 exercises 21 min - 41 min Kriya: Yoga Sets, Meditations, Classic Kriyas

1. Arm Strikes

Arm Strikes (1 minute 30 seconds to 3 minutes)1. Sit in Easy Pose.2. Extend the arms in front of the body with the palms facing up,

making �sts of the hands.3. Strike the right arm with the back of the �st of the left arm, starting

near the wrist and moving up toward the elbow.4. Reverse arms and repeat.5. Strike with considerable force at the wrist mid-forearm and elbow

joint.6. Continue alternately striking each arm.



2. Spine Flex - Rock Pose

Spine Flex (1 minute 30 seconds to 3 minutes)1. Sit in Rock Pose; on the shins with the buttocks on the heels.2. Place the palms on the thighs.3. Begin �exing the spine, allowing the shoulders to round and �ex

with the movement.

3. Thigh SlapsComments: This slapping of the thighs works on the sex meridian.

Thigh Slaps (1 minute 30 seconds to 3 minutes)1. Remain in Rock Pose.2. Extend the arms in front of the body with the palms facing down.3. Keeping the elbows straight, begin alternately striking the thighs

just above the knees with the hands.4. Increase the pace as you continue, keeping the breath normal.



4. Spine Flex - Chicken Wings

Spine Flex with Elbows (1 minute 30 seconds to 3 minutes)1. Remain in Rock Pose and place the hands on the hips.2. Begin �exing the lower spine.3. As the chest lifts draw the elbows back; as the spine rounds back,

bring the elbows forward.

Relax (1 minute to 2 minutes)1. Rest and remember God.



5. Arm Swing - Shoulder Rolls

Arm Swing (1 minute 30 seconds to 3 minutes)1. Sit in Easy Pose and rest the hands on the legs.2. Roll the shoulders forward twice.3. Then swing the arms forward across the chest.4. Continue this movement series.



6. Squats

Squats (2 minutes 30 seconds to 5 minutes)1. Stand up and spread the legs shoulder width apart.2. Extend the arms in front of the body and place one hand on top of

the other with both palms facing down.3. Squat into Crow Pose and return to the standing position.

7. Squats - Overhead Venus Lock

Squats (1 minute 30 seconds to 3 minutes)1. Remain standing and extend the arms over the head with the

hands in Venus Lock and upper arms against the ears.2. Squat into Crow Pose and return to the standing position.

Mudra Venus Lock



8. Squats - Behind Back Venus Lock

Squats (1 minute)1. Remain standing, extend the arms behind the body, and place the

hands in Venus Lock at the base of the spine.2. Squat into Crow Pose and return to the standing position.

Mudra Venus Lock

9. Finger Press

Finger Press (3 minutes to 5 minutes)1. Sit in Easy Pose.2. Bring the hands together in front of the chest, �ngers pointing

from the body. The �ngers from their bases to the �ngertips arepressing against each other; the thumb tips touch. The palms arethree inches apart.

3. Push the �ngers in toward each other with maximum pressure.4. Leave the eyes 1/10th open and meditate.

Eye Focus 1/10th Open



10. Relaxation

Relaxation (5 minutes to 10 minutes)1. Relax in Easy Pose and let the shoulders hang.

kriya for energizing the selfgizing self sort:relevance&id

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