Creating Internal Balance

June 5, 1984

This kriya helps create internal balance on all levels of your being. It can improve your overall health and energy levels. Use it to return to balance when things just feel off, or if you’ve clearly swung too far to one side.

Illustration of Elaine sitting in easy pose with arms side by side and hands in bouncing balls

Exercise 1: Forearm Bounces

Posture & Mudra: Sit in Easy Pose (Sukhasana) with your upper arms close to your sides and elbows bent. Extend your forearms straight forward, parallel to the ground with your palms facing down.

Movement & Breath: Move your forearms up and down simultaneously, as if bouncing two balls. Breath of Fire will develop naturally as you breathe in coordination with the movement.

Duration: Continue for 4 minutes.

Exercise 2: Cow Pose Push-Ups

Posture & Mudra: Come into Cow Pose (Bitilasana). Place your hands on the floor centered under your chest with your wrists touching.

Movement & Breath: Bending your elbows bow down, touching your forehead to the backs of your hands. Rise back up into Cow Pose (Bitilasana) with your elbows straight. Move vigorously with a powerful breath.

Duration: Continue for 4 minutes.

Illustration of Elaine doing cow pose. Number 2 is hands on knees with head touching the floor

Illustration of Elaine sitting in easy pose, arms parallel to the ground with hands in fists, other pose are with one fist punching up.

Exercise 3: Alternate Arm Raises

Posture & Mudra: Sit in Easy Pose (Sukhasana) with your elbows bent to 90 degrees. Bring your upper arms parallel to the floor, and forearms extended straight upward.

Movement & Breath: Keeping the left arm in place, stretch the right arm straight up and out to a 60 degree angle above parallel and from the center line, then bring it back. Repeat with the left arm. Continue to move alternately.

Duration: Continue for 3 ½ minutes.

Exercise 4: Side Bends

Posture & Mudra: Sit in Easy Pose (Sukhasana) with your hands on your shoulders, elbows up and slightly forward.

Movement & Breath: Alternately lean to the left and right, bending your entire body to the same degree. Keep your neck in line with the spine.

Duration: Continue for 2 minutes.

Illustration of Elaine sitting in easy pose with hands on shoulder for spinal twists

Illustration of Elaine sitting in easy post with hands clasped at heart level, extended from heart.

Exercise 5: Navel Pumps with Chanting

Posture & Mudra: Sit in Easy Pose (Sukhasana) with your fingers interlaced about 12 inches in front of your Heart Center (Anahata Chakra). Find your balance point.

Mantra: “HAR” chanted with the tip of your tongue.

Movement & Breath:

Inhale, hold the breath as long as you can, and vigorously pump your navel. Exhale. Repeat, developing a sustainable rhythm and continuing for 9 ½ minutes.
Then chant the mantra with the tip of your tongue for 1 ½ minutes. Make sure you pull your navel with each repetition of “HAR”, chanting as fast as possible (aim for 84 times in 1 ½ minutes).

Eyes/Drishti: Closed and focused on the Third Eye Point (Ajna Chakra).

Duration: 11 minutes total.

Ending: Inhale, and hold your breath for 30 seconds. Exhale and repeat this sequence two more times.