The physical Body Kriya for Self Healing

This kriya has a purpose of good physical work out to clean deep levels of your subconscious from stress that we keep inside us.
Part 1. Camel ride.
Posture: Sit in Rock Pose with your hands on your thighs and apply a light Mulbandh. Inhale and flex your spine forward, lifting and opening the ribcage. Exhale and flex back in a smooth motion.
Eyes: Concentrate at the Third Eye point with your eyes closed.
Time: 1-3 minutes.
To End: Stop in the central position, Inhale deeply, exhale, and relax the breath.
Part 2. Sufi Grind.
Posture: Sit in Easy Pose with your hands on your knees. Begin circling your torso from the base, keeping your spine straight. Feel the maximum stretch at the heart level. Inhale as you rotate forward, exhale as you rotate back. Change directions halfway though.
Eyes: Concentrate at the Third Eye point with your eyes closed.
Time: 1-3 minutes.
To End: Inhale, straighten the spine and apply Mulbandh; exhale and relax.
Part 3. Forward bends from the Rock pose.
Posture: Sit in Rock Pose with your spine straight. Stretch your arms overhead parallel to each other with the palms facing in. Exhale and bend from the hips until your body, head and arms are parallel to the floor. Inhale and rise up with your upper body, head and arms in a straight line. Keep your buttocks in contact with the heels. Continue this motion.
Eyes: Concentrate at the Third Eye point with your eyes closed.
Time: 1-3 minutes.
To End: Inhale, straighten the spine and apply Mulbandh; exhale and relax.
Part 4. Scissors.
Posture: Lie on your back with your arms at your sides and press your back down as you lift both legs straight up to 45 degrees. Inhale and open the legs wide apart; exhale and close the legs. Continue this motion.
Eyes: Concentrate at the Third Eye point with your eyes closed.
Time: 1-3 minutes.
To End: Inhale, straighten the legs together and apply Mulbandh; exhale and relax.
Part 5. Squats.
Posture: Stand up with your legs shoulder width apart. The arms are straight out parallel to each other and the floor, palms facing in. Exhale through the nose and squat down into Crow Pose keeping the arms straight out in front of you. Inhale through rounded lips and return to the standing position. Continue this motion.
Eyes: Concentrate at the Third Eye point with your eyes closed.
Time: 1-3 minutes.
To End: Inhale in up position, exhale and relax.
Part 6. Dynamic warrior 1.
Posture: Stand with your hands in Prayer Pose at the center of your chest. Exhale and take a big step back with the left leg, stretching your arms overhead, palms still together. Lift your chest and balance on your right foot and the toes of your left foot, with your right thigh parallel to the floor. Inhale and step back to the starting position lowering the mudra. Continue the movement alternating legs with the breath.
Eyes: Concentrate at the Third Eye point with your eyes closed.
Time: 1-3 minutes.
To End: Inhale in straight position, exhale and relax.
Part 7. Balance on one leg.
Posture: From a standing position as you exhale bend forward from the hips grasping the back of the right thigh with both hands. Raise the left leg back and up parallel to the floor. Keep the upper body close to the right thigh and hold the position. Switch legs and repeat.
! If you loose balance when you grasp your leg, keep tips of fingers of one or both hands on the floor.
Eyes: Concentrate at the point on the floor – it will help you to keep balance.
Time: 1-3 minutes.
To End: Inhale and raise up, relax.
Part 8. Breath of fire with leg up.
Posture: Sit with your legs straight out in front. Bring your arms straight up parallel to the floor and to each other, palms facing in. Raise the left leg up 60 degrees and lean back just enough to balance yourself. Hold the position and do Breath of Fire. Do not switch legs; the posture is done on one side only.
Eyes: Concentrate at the Third Eye point with your eyes closed.
Time: 1-3 minutes.
To End: Inhale and raise your left leg maximum up, exhale and relax.
Part 9. Stretch Pose.
Posture: Lie on your back and bring your feet together. Keeping your arms straight, raise your hands next to or over your thighs without touching your body. Press your lower back down as you raise your legs 6” from the floor, toes pointing forward. Lift your head and shoulders high enough to focus on the toes.
! If your lower back is weak, put your hands under your hips. If you can’t keep both legs up for long time, keep at least one, and then change.
Breath: Do Breath of Fire.
Eyes: Concentrate at the tips of your toes, eyes open.
Time: 1-3 minutes.
To End: Inhale, exhale and relax.

Видео The physical Body Kriya for Self Healing канала Santhika Retreat Center