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 3rd time in very slow speed.
Note: --- Please do these exercises
according to your body’s capacity. Don’t force yourself while doing any exercise.
