Shivyog Kriyas --- Part 2

These Shivyog Kriyas are the kriyas taught by Ishan ji in his Prati Prasav Sadhana Shivir in Toronto Canada, held in July 2012. These are recommended to be done prior to any sadhana by everyone who wishes to progress in their spiritual path.

As Babaji always says that by doing these kriyas daily in the morning, a person can completely rejuvenate his body cells and heal various parts of the body. It also helps in the opening and activation of various granthi’s and chakras.

KRIYAS WHILE STANDING

Sufi Dance – Stand straight and stretch your hands up and move round and round in a circle, standing at your place. First do this in slow speed and then with fast speed (for a minute at least).

Hip Rotation – Stand straight with hands on your waist. Rotate your body from knees making a circle with hips, first clockwise then anticlockwise. Do this for a minute

Japanese Bend -- Stand straight. Exhale saying Namah and bend forward from waist with hands outstretched, your knees should be straight, stay there for few seconds. Come back (straighten yourself) while inhaling and saying Shivay. Repeat this for 15 times.

Backward Bend -- Stand straight with crossed arms. Inhale saying Namah and bend backward as much as you can bend from waist, without bending your knees. Stay there for few seconds. Come back (straighten yourself) while exhaling and saying Shivay. Repeat this for 15 times.

Stretching While Standing on Toes -- Stand straight and intertwined your fingers, stretch your arms upwards (touching your ears) and palms towards sky. Inhale saying Namah and stand on your toes. Stay there for few seconds. Come back (straighten yourself) while exhaling and saying Shivay. Repeat this for 15 times.

Sideways Bend -- Stand straight and intertwined your fingers, stretch your arms up (touching your ears) and palms towards sky. Inhale saying Namah and bend towards your left side keeping your knees straight. Stay there for few seconds. Come back (straighten yourself) while exhaling and saying Shivay. Inhale saying Namah and bend towards your right side keeping your knees straight. Stay there for few seconds. Come back (straighten yourself) while exhaling and saying Shivay. Repeat this for 15 times.

Sufi Dance – Stand straight and stretch your hands up and move round and round in a circle, standing at your place. First do this in slow speed and then with fast speed (for a minute at least).

KRIYAS WHILE SITTING ON CHAIR

Fast Breathing (Dog breathing) – Sit straight on the chair. Breathe in and out through your nose very fast like a dog as long as you can, your attention should be on the tip of your nose. Repeat this 20 times.

Agni Saar – Take a deep breath, exhale fully and hold the breath, now pump the stomach in and out until you can hold the breath. Repeat 5 times.

Hum SA Breathing – Sit straight, hands on the knees, exhale forcefully making the sound HUM--- SA SA SA SA SA SA loudly till all air has been exhaled. Repeat 5 times.

Bhastrika -- Keep the hands near the shoulders as fists. Breathe in, hands up palms open and facing outwards (saying Namah); breathe out (saying Shivay) and hands down to the shoulders as fists. (20 times up and down is 1 round). Repeat 3 rounds.

Kapalbhati (Forceful exhalation) – Hands on lap breathe in and with force repeatedly breathe out, attention should be on exhalation. Do this for a while.  Kapalabathi is done with some variations too. They are ---

1.     Left elbow on chair and bend right arm towards left side touching the right ear. Now start exhaling forcefully repeatedly for a while. Then right elbow on chair and bend left arm towards right side touching the left ear. Now start exhaling forcefully repeatedly for a while. Repeat for 5 times.

2.     Sit on the edge of the chair. Hold the back of the chair with left hand while bending from waist and look behind as much as you can, now start exhaling forcefully repeatedly for a while. Repeat for 5 times.

3.     Sit on the edge of the chair. Hold your left wrist with right hand and right wrist with left hand near your lower back. Bend your head backwards and start exhaling forcefully repeatedly for a while. Repeat for 5 times.

4.     Sit on the edge of the chair. Place your hands behind you and bend backwards in such a way that body weight is more on hands and feet. Now start exhaling forcefully repeatedly for a while. Repeat for 5 times.

Nadi Shodhan (Alternate nostril breathing) – Sit straight. . Close your right nostril with your right hand’s thumb and inhale through left nostril as long as you can easily inhale. Then while closing the left nostril (use your thumb and little finger) exhale through the right nostril. Thereafter inhale through the right nostril and ultimately exhale the breath through your left nostril. This way you finish one cycle. Count 6 cycles as 1 round, do three rounds (1 round fast and 2 rounds slow).

Surya Bhedhi Kriya – Inhale through the right nostril (closing your left nostril ) as long as you can easily inhale, hold your breath, touch and press the chin to your neck (Jalandhar Bandh) keep holding your breath as much as you can, then exhale through the left nostril (closing your right nostril ). Repeat this for 10 times.

Kurma Kriya – Sit straight, hands on your naval in Shiv Shakti mudra (left hand fingers on top of right hand fingers and thumbs extended and their tips are touching each other forming a triangular shape). While breathing in from the nose, bend your head backward (as far as you can) and mildly press your back of neck with the head. While exhaling from the mouth, bend your head downward (as far as you can) and mildly press your chin with the chest. Do this 15 times. Repeat this 3 times, first 2 times with moderate speed and 3^rd time in very slow speed.

Note: --- Please do these exercises according to your body’s capacity. Don’t force yourself while doing any exercise.