Aerobic Capacity & Efficiency

Kriya to Invigorate Your Breathing

This kriya, with just one exercise, can invigorate the body and nervous system, boosting stamina and overall well-being. It increases the breath capacity of the lungs, deeply oxygenates the blood, and regulates the heart and the heart muscles. It also boosts the kidney, adrenal, and reproductive systems. It is a powerful set to prevent disease, develop a reserve of energy, and maintain vitality as you age.

Important:

Stay hydrated! You may feel very thirsty after practicing this kriya.
Start where you are and gradually build your breath-holding capacity. Aim to hold your breath for one full minute during the spinal flexes.
Work your way up to a total practice time of 22 minutes. Consider breaking it down into two 11 minute parts with a 3-5 minute rest period in between.

Posture & Mudra:

Sit in Easy Pose (Sukhasana) with a light Neck Lock (Jalandhara Bandha). Hold onto your knees with your hands.

Movement & Breath:

Inhale deeply and completely, expanding your rib cage to its maximum capacity and lifting your chest.
Suspend your breath and keep any air from entering or leaving your lungs.
Lock the tip of your tongue to the roof of your mouth, pressing it upwards immediately behind your front teeth.
Smoothly and rapidly flex your spine forward and backward while holding onto your knees. Focus on achieving a full range of motion in your spine, instead of hunching or moving your shoulders.
When you can no longer hold the breath comfortably, sit up straight and exhale forcefully.
Quickly inhale and resume the spinal flexes.

Duration:

Continue for 11 minutes

Ending:

Pull the spine up straight and inhale deeply. Hold the breath, concentrating at the Third Eyebrow Point (Ajna Chakra). Exhale and relax.