4 Exercises11 min - 20 min Kriya: Yoga Sets, Meditations, Classic Kriyas

When the 13th, 14th and 15th vertebrae are curved in, the liver is pressured. The faster the navel is pumped, the better will be the result. Exercise No. 2 is a most powerful mudra known as Abeah Kriya. It neutralizes the being and helps prevent depression and other negativity. This mudra controls the entire nervous system. In exercise No. 3 the negative thoughts help to prevent negativity within the person because of a certain frequency of the brain and a certain pressure of the spinal serum while in the mudra. Exercise No. 4 adjusts the shoulder area. It also balances and properly proportions emotional moods with body metabolism.

1. Navel Pumps - Easy Pose

Pump Navel (6 reps)
  1. Sit in Easy Pose.
  2. Stretch the spine up and curve the spine in; the spine should be totally curved under the shoulder blades with the lower back pulled in and the chest thrust out. A tremendous pressure should be felt under the shoulder blades.
  3. Tilt the head back and down to follow the curve of the spine. Rest the hands on the knees or grasp the shins.
  4. Deeply inhale and completely exhale.
  5. Hold the breath out and pump the navel for 15 seconds.
  6. Repeat the cycle for a total of 6 times.
Rest (1 min to 3 min)
  1. Relax.

2. Abeah Kriya

Abeah Kriya (1 min to 3 min)
  1. Return to the same posture, and press the palms together at the heart center (not touching the body).
  2. Cross the right thumb over the left and lock it in place.
  3. Extend the elbows out to the sides of the body so that the forearms are parallel to the ground and point the fingers up.
  4. Press on the palms with maximum pressure.
  5. Deeply inhale and completely exhale three times.
  6. On the fourth exhale hold the breath out and pump the navel as fast and as hard as possible for 15 - 20 seconds.
  7. Then inhale and exhale twice. Hold the breath out. Repeat. Maximum time for beginners: 3 minutes.

3. Arm Extensions - Front

Steady Hold While Thinking (1 min to 3 min)
  1. Return to the posture and extend the arms out in front of the body parallel to the ground, palms up, fingers straight and together.
  2. Touch the side of the pinkie fingers together and touch as much of the arms together as possible.
  3. Keep the arms perfectly straight and the elbows gently locked. Stretch forward from the shoulders.
  4. Inhale and exhale in long, deep, complete breaths.
  5. Begin thinking, "I am jealous." Try to be jealous, negative, obnoxious, etc. You can't. This will help you not to be so because of a certain frequency of the brain and a certain pressure of the serum of the spine.
  6. Then think that you are divine, gracious, and truthful and you'll go into that.
Rest (1 min to 3 min)
  1. Relax.
Breath Long Deep Breathing

4. Sitting Archer

Comments: Return to the original posture. The arm position in this exercise looks exactly like you are getting ready to shoot an arrow. Do not exceed 3 minutes on each side.

Right Arm Forward (1 min to 3 min)
  1. Extend the right arm straight out in front of the body. Keep the arm straight, the elbow gently locked.
  2. Keep the hand straight. The fingers are together and the palm faces toward the left.
  3. Bend the left elbow and pull the arm back until the hand is beside the chest, palm facing toward the right.
Left Arm Forward (1 min to 3 min)
  1. Reverse the position of the arms and hold.