Build Your Base for Expansion
This kriya aims to establish a strong foundation in the physical body to prepare for the experience of infinity in meditation. It focuses on strengthening and opening the pelvic region or the lower triangle, which is considered the foundation of the body and the source of our creative energy, so we can reach the ethers, or space and expansion.
1. Spinal Twists
Posture & Mudra: Sit in Easy Pose (Sukhasana) with fingers interlaced behind the neck at the hairline. Keep the elbows back and the forearms parallel to the floor to open the chest.
Movement & Breath: Inhale and twist your torso to the left; exhale and twist to the right. Do not reverse the movement or breathing.
Duration: Continue at a moderate pace for 3 minutes.
2. Yoga Mudra Variation
Posture & Mudra: Sit in Easy Pose (Sukhasana) with hands interlaced behind the back at the base of the spine.
Movement & Breath: From the starting posture, fold forward from the hips and bring the Third Eye Point (Ajna Chakra) to touch the ground, raising the interlaced hands as high as you can in a Yoga Mudra (Yogasana) variation. Alternate between the two positions in a steady rhythm in coordination with Breath of Fire.
Duration: Continue for 2 minutes.
3. Back Platform Pose
Posture & Mudra: Start in a sitting position, with your legs straight out in front of you. Place the hands on the ground beside the hips, fingers pointing toward the feet.
Movement & Breath: Inhale and lift your hips off the ground, creating a straight line from the toes to the head. Keep the Heart Center lifted and tuck the chin to keep the neck straight. Exhale and lower your hips back to the ground. Breathe Breath of Fire.
Duration: Continue alternating between the two positions for 1½ minutes.
4. Crow Pose Squats
Posture & Mudra: Come into a full squat with your feet hip-width apart and your arms straight out in front of you parallel to the ground. Keep your palms facing down.
Movement & Breath: Inhale and stand up, straightening your legs. Exhale and lower down into a squat, keeping the arms in the same position.
Duration: Repeat this cycle 26 times.
5. Standing Forward Bends
Posture & Mudra: Stand with feet shoulder-width apart. Extend both arms overhead, palms facing forward.
Movement & Breath: Inhale and extend your spine up and back, as you reach towards the ceiling, applying a light Root Lock (Mulabandha). Exhale and bend forward, hinging at the hips, reaching toward the floor.
Duration: Repeat this cycle 26 times.
6. Side Bends
Posture & Mudra: Stand with feet shoulder-width apart and arms extended overhead.
Movement & Breath:
- Inhale and bend to the left, sliding your left arm down the side of the body toward your left foot and bringing the right arm straight overhead.
- Exhale and bend to the right, sliding your right arm down the side of the body toward your right foot and bringing the left arm straight overhead.
- Keep the torso facing forward, bending the spine as you move to each side.
Duration: Repeat this cycle 26 times.
Ending: Inhale to the center. Exhale and relax.
7. Rhythmic Kicks
Posture & Mudra: Stand with feet shoulder-width apart and hands on your hips.
Movement & Mantra: Alternate kicking forward with your legs straight. As you kick each leg forward, chant “HAR” with the tip of your tongue touching the roof of your mouth.
Duration: Continue at a rapid pace, one kick per second, for 3 minutes.
Suggested recording: Tantric Har by Guru Prem Singh and Simran Kaur from the album The Heart Rules.
8. Meditation for the Tenth Chakra
To Experience Infinity
Posture & Mudra: Sit in Easy Pose (Sukhasana) with a straight spine and Neck Lock (Jalandhara Bandha). Place your hands in your lap, palms facing up, right palm resting on the left. Touch the tips of your thumbs together.
Movement, Breath & Mantra: Mentally chant “HAR HAR” while pulling your Navel Point. Hold the Navel Point in, and press the tip of your tongue against the roof of your mouth, while you mentally chant the word “MUKANDAY.” Suggested recording: Har Har Mukande by Singh Kaur from the Crimson Series.
Eyes/Drishti: Focus your gaze upwards, directing your attention to the Crown Chakra (Sahasrara Chakra).
Mindful Attention: Concentrate deeply and immerse yourself in this meditation to experience the radiance of the Crown Chakra (Sahasrara Chakra). Experience your infinity, feel your being expanding beyond time, beyond space, into a realm of complete peace and joy.
Duration: Continue for 11-31 minutes.
Access Level
Public
Lineage
Kundalini
Does this practice have mantras?
Yes
What is the time range for this practice?
12-31 Minutes
32-62 Minutes
Teacher
Yogi Bhajan