Har Aerobic Kriya

Workout with Chanting

This kriya is a powerful aerobic workout that invigorates your body and mind. It combines dynamic movements with rhythmic chanting to enhance energy flow. It is a fun warm-up and 5 repetitions make for a great aerobic workout.

Exercise 1. Overhead Claps

Posture & Mudra: Stand with your feet comfortably apart.

Movement & Mantra: Clap your hands overhead 8 times, chanting “HAR” with each clap (using the tip of your tongue).

Exercise 2. Ground Slaps

Posture & Mudra: Bend forward from the hips.

Movement & Mantra: Slap the ground hard with your hands 8 times, chanting “HAR” with each hit (using the tip of your tongue).

Illustration of Jerry standing and doing the forward fold pose.
Illustration of Jerry standing with arms to the side parallel to the ground

Exercise 3. Arm Flaps

Posture & Mudra: Stand up straight with your arms out to the sides, parallel to the ground.

Movement & Mantra: Raise and lower your arms, flapping like a bird’s wings 8 times. Raise your arms one foot above and one foot below shoulder height, chanting “HAR” with each movement (using the tip of your tongue).

Exercise 4. Criss-Cross Jumps

Posture & Mudra: Stand with your feet comfortably apart.

Movement & Mantra: Jump and criss-cross your arms and legs, chanting “HAR” (using the tip of your tongue) when they cross and when they are out to the sides. Repeat as you chant “HAR” 8 times.

Illustration of Jerry standing with arms crossing and legs crossing
Illustration of Jerry standing doing the Archer Pose

Exercise 5. Archer Pose (Virabhadrasana Variation)

Posture & Mudra: Come into Archer Pose (Virabhadrasana Variation) with your right leg forward and the  left leg back. 

Movement & Mantra: Bend your right knee and extend in and out of the full stretch of the position, chanting “HAR” (using the tip of your tongue) each time you bend forward. Repeat 8 times on each side.

Exercise 6. Repeat Criss-Cross Jumps

Repeat Exercise 4.

Illustration of Jerry standing with arms crossing and legs crossing
Illustration of Jerry standing with arms up above the head

Exercise 7. Backward Bends

Posture & Mudra: Stand with your arms straight up overhead.

Movement & Mantra: Arch your back as you bend backward, chanting “HAR” (chant with the tip of your tongue) each time. Repeat 8 times.

Exercise 8. Repeat Criss-Cross Jumps

Repeat Exercise 4.

Illustration of Jerry standing with arms crossing and legs crossing
Illustration of Jerry standing with arms up bending sideways

Exercise 9. Side Bends

Posture & Mudra: Stand with your arms straight up overhead.

Movement & Mantra: Bend to the left 4 times and then to the right 4 times, chanting “HAR” (chant with the tip of your tongue) each time. Keep your arms close to your head.