Basic Spinal Energy Series

This sequence is designed to improve spinal flexibility, stimulate the chakras, and enhance mental clarity.

Regularly practicing this kriya can help you feel younger, more energized, and sharp.

Important:

Beginners can perform 24 repetitions instead of 108. If you do this, also increase rest periods from 1 minute to 2 minutes.

1. Spinal Flexes

Posture & Mudra: Sit in Easy Pose (Sukhasana). Grasp the ankles with both hands.

Movement & Breath: Inhale and arch your spine forward, lifting your chest. Exhale and round your spine back, keeping your head level.

Duration: Repeat 108 times.

Ending: Inhale deeply, and exhale. Rest for 1 minute.

2. Spinal Flexes in Rock Pose

Posture & Mudra: Sit on your heels in Rock Pose (Vajrasana) and place your hands on your thighs.

Movement & Breath: Inhale and arch your spine forward as you mentally chant “SAT”, exhale and round your spine back as you mentally chant “NAM”.

Duration: Repeat 108 times.

Ending: Rest for 2 minutes.

3. Spinal Twists

Posture & Mudra: Sit in Easy Pose (Sukhasana) and grasp your shoulders with fingers in front and thumbs in back.

Movement & Breath: Inhale and twist the torso to the left, exhale and twist to the right. Keep the upper arms parallel to the floor and the elbows pulled back.

Duration: Repeat 26 times.

Ending: Inhale to center, and exhale. Rest for 1 minute.

4. Bear Grip

Posture & Mudra: Still in Easy Pose (Sukhasana), and form Bear Grip at the level of your Heart Center with the left palm facing out.

Movement & Breath: Move your elbows up and down in a see-saw motion, coordinating with your breath. 

Duration: 26 times.

Ending: Inhale, and exhale, pulling on the hands. Rest for 30 seconds.

5. Spinal Flex (Upper Spine)

Posture & Mudra: Sit in Easy Pose (Sukhasana) holding your knees firmly.

Movement & Breath: Keeping your elbows straight, inhale and arch your spine forward, lifting your chest. Exhale and round your spine back, keeping your head level.

Duration: Repeat 108 times. 

Ending: Rest for 1 minute.

6. Shoulder Shrugs

Posture & Mudra: Seated in Sukhasana (Easy Pose) with hands on the knees.

Movement & Breath: Shrug your shoulders up on the inhale and down on the exhale

Duration: Less than 2 minutes. 

Ending: Inhale and hold for 15 seconds with your shoulders squeezed up. Exhale, and relax.

7. Neck Rolls

Posture & Mudra: Sit in Easy Pose (Sukhasana) with an elongated neck.

Movement & Breath: Slowly roll your head in a circular motion.

Duration: Circle to the right 5 times, then to the left 5 times.

Ending: Inhale to center and pull your neck straight, exhale and relax.

8. Bear Grip (Throat)

Posture & Mudra: Sit in Easy Pose (Sukhasana) and form Bear Grip at the level of your Throat Center.

Movement & Breath: Inhale and apply Root Lock (Mulbandh) with the breath held in. Exhale and apply Root Lock (Mulbandh) with the breath held out. Raise the mudra above your head. Inhale and apply Root Lock (Mulbandh) with the breath held in, exhale and apply Root Lock (Mulbandh) with the breath held out.

Duration: Repeat this entire sequence 2 more times.

9. Sat Kriya

Posture & Mudra: Sit in Rock Pose (Vajrasana) with your hands  overhead in Ksepana Mudra. Keep the arms straight and the shoulders down.

Movement & Breath: Chant “SAT” as you pull your Navel Point in and up, and chant “NAM” as you release it, at a pace of 8 repetitions per 10 seconds. 

Duration: Continue for at least 3 minutes. 

Ending

  1. Inhale, apply Root Lock (Mulbandh), and squeeze energy from the base of your spine out the top of your head.
  2. Exhale, hold your breath out, and apply the Great Lock (Mahabandha). 
  3. Inhale and relax.

10. Deep Relaxation:

Relax on your back for 15 minutes.