Stress Set for Adrenals & Kidneys
Energy to go the Distance
Just like having a spare tire for your car provides peace of mind during a road trip, strong adrenals and kidneys keep you prepared to handle situations. This powerful kriya invigorates your adrenals and kidneys, promoting stress resilience and overall well-being. It is typically practiced with little rest between the exercises.
1. Lotus Mudra
Posture & Mudra: Sit in Easy Pose (Sukhasana) and rub your palms together briefly.
Movement & Breath: Inhale, and stretch your arms out to the sides, parallel to the ground, with the wrists flexed so the palms face out. Exhale, and bring your palms together in Lotus Mudra.
Duration: Continue for 1-3 minutes.
Ending: Inhale with the hands in Lotus Mudra. Exhale, and relax.
2. Pinky Interlace & Breath of Fire
Posture & Mudra: Remain in Easy Pose (Sukhasana), and hook your pinkies together with the other fingers curled in and the thumbs pointing up. Hold the mudra at the level of your Solar Plexus.
Movement & Breath: Breathe Breath of Fire , while pulling on the pinkies. Feel a stretch across your upper back.
Duration: Continue for 1-3 minutes.
3. Cannon Breath
Posture & Mudra: Remain in Easy Pose (Sukhasana) and the mudra from Exercise 2.
Movement & Breath: Breathe Cannon Breath through firm “O” shaped lips without puffing the cheeks.
Duration: Continue for 1-3 minutes.
Ending: Inhale deeply, concentrate on the spine, and exhale.
4. Har Chant
Posture & Mudra: Remain in Easy Pose (Sukhasana). Place your left hand on your lower back at the level of the bottom rib, palm facing out. Extend your right arm straight forward, parallel to the ground, with the wrist bent so the palm faces forward at a 60-degree angle above parallel. Maintain a straight spine as you stretch out from your right shoulder.
Movement & Breath: Chant “HAR” powerfully from your Navel Point.
Eyes/Drishti: Keep your eyes open wide.
Duration: Continue for 1-3 minutes.
5. Body Drops
Posture & Mudra: Sit in Full Lotus Pose (Padmasana), Half Lotus Pose (Ardha Padmasana) or Easy Pose (Sukhasana). Place your hands on the floor beside your hips.
Movement & Breath: Inhale as you push up, lifting your buttocks off the floor, and exhale as you drop your body back down.
Important: Keep Neck Lock (Jalandhara Bandha) applied and the spine straight. Keep the back molars together to protect the tongue.
Duration: Continue for 1-3 minutes.
6. Deep Breathing
Posture & Mudra: Sit in Easy Pose (Sukhasana) with a firm Neck Lock (Jalandhara Bandha). Place your hands in front of your Solar Plexus, with the left hand facing your body and the right hand pressing on the left wrist.
Movement & Breath: Engage in powerful, Long and Deep Breathing.The deeper your breath, the greater the cleansing effect on your kidneys.
Eyes/Drishti: Look down while maintaining the Neck Lock.
Duration: Continue for 1-3 minutes.
7. Front Stretch with Straight Spine
Posture & Mudra: Sit with your legs stretched straight out in front and toes pointing straight up. Extend your arms out straight forward, parallel to the ground, with your hands in fists and thumbs pointing up.
Movement & Breath: Keeping your spine straight, inhale as you stretch forward with your torso, and exhale as you lean back slightly. Keep your arms parallel to the ground as you move and breathe powerfully.
Duration: Continue for 1-3 minutes.
8. Pelvic Lifts
Posture & Mudra: Lie on your back with knees bent and the soles of your feet flat on the floor close to the buttocks. Place your hands on the ground beside the body or grasp the ankles.
Movement & Breath: Inhale as you lift your pelvis off the ground, creating a straight line from the chin to the knees, and exhale as you lower it back down. Engage your Navel Point by applying Root Lock (Mulabandha) to protect the lower back.
Duration: Continue for 1-3 minutes.
9. Modified Cat-Cow (Marjariasana-Bitilasana)
Posture & Mudra: Come onto all fours with the hands and knees on the ground.
Movement & Breath: Inhale as you lift your right leg up and back with pointed toes, arch your back, and lift your head in Cat Pose Variation (Marjariasana Variation). Exhale as you bring the right knee into the chest, round your back, and tuck your chin in Cow Pose Variation (Bitilasana Variation). Avoid overextending your back.
Duration: Continue for 1-3 minutes. Switch legs and continue for another 1-3 minutes.
10. Spinal Stretch
Posture & Mudra: Sit in Rock Pose (Vajrasana) and place your forearms on the floor in front of the knees, palms together and thumbs pointing upwards. Keep the chin lifted to create pressure on your lower back.
Movement & Breath: Inhale as you stretch your torso forward over your hands, and exhale as you return to the starting position.
Duration: Continue for 1-3 minutes.
11. Back Rolls
Posture & Mudra: Lie on your back with knees bent and arms around them, pulling them towards your chest. Tuck your chin into your chest.
Movement & Breath: Roll back and forth on your spine.
Duration: Continue for 1-3 minutes.
12. Deep Relaxation
Posure & Mudra: Lie on your back in Corpse Pose (Savasana).
Mindful Attention: Allow yourself to completely relax for up to one hour after completing the kriya.
Important: Drink a glass of water to flush your kidneys.
