Kriya for Disease Resistance
For Vitality and Wellness
This kriya is designed to enhance overall physical strength and build resistance to illness. It focuses on digestion, metabolic balance, and circulation.
1. Navel Pumps
Posture & Mudra: Sit in Rock Pose (Vajrasana) with your arms extended straight overhead and palms together.
Movement & Breath:
- Inhale deeply and hold your breath.
- Rapidly pull in and release your Navel Point.
- Continue pumping your navel until you need to exhale, then release the breath.
- Inhale again, and continue this sequence.
Duration: Continue for 1-3 minutes.
Ending: Inhale deeply, exhale, and relax.
2. Bear Grip
Posture & Mudra: Sit in Rock Pose (Vajrasana) with your forearms parallel to the ground and hands in Bear Grip at chest level.
Movement & Breath: Inhale and suspend your breath. Attempt to pull your hands apart with maximum force and resist at the same time. Exhale, releasing the tension but not the grip. Inhale and continue like this.
Duration: Continue for 1-3 minutes.
Ending: Inhale deeply, exhale, and relax.
3. Sitting Bends
Posture & Mudra: Sit in Rock Pose (Vajrasana) with your fingers interlaced behind your neck.
Movement & Breath: Inhale deeply. Exhale and fold forward, touching your forehead to the ground. Inhale back up. Continue to breathe and move in coordination.
Duration: Continue for 1-3 minutes.
Ending: Inhale up, exhale, and relax.
4. Front Stretch (Paschimottanasana)
Posture & Mudra: Sit with your legs extended straight out in front, grabbing your big toes with index and middle fingers. Press the nails of your big toes with your thumbs.
Movement & Breath: Exhale and fold forward from the hips, lengthening your spine. Hold the posture while breathing normally.
Duration: Continue for 1-3 minutes.
Ending: Inhale deeply, exhale, and relax.
5. Neck Rolls
Posture & Mudra: Sit in Easy Pose (Sukhasana) with your shoulders relaxed.
Movement & Breath: Gently roll your head in a clockwise direction. After 1-2 minutes, then roll your head counterclockwise.
Duration: Continue for 1-2 minutes in each direction.
Ending: Inhale deeply to center, exhale, and relax.
6. Cat-Cow (Marjariasana-Bitilasana)
Posture & Mudra: Come supporting yourself on your hands and knees. Keep the knees shoulder width apart, and the palms on the floor directly underneath your shoulders.
Movement & Breath: Inhale as you arch your back, dropping your belly and lifting your head in Cow Pose (Bitilasana). Exhale as you round your spine, tucking your chin to your chest in Cat Pose (Marjariasana). Breathe powerfully as you move. Allow your pace to increase as your spine warms up.
Duration: Continue for 1-3 minutes.
Ending: Inhale to the starting position, exhale, and relax.
7. Alternate Shoulder Shrugs
Posture & Mudra: Sit in Rock Pose (Vajrasana).
Movement & Breath: Inhale and lift your left shoulder, exhale and lift your right shoulder.
Duration: Continue for 1-3 minutes.
Ending: Inhale deeply, squeezing both shoulders up, exhale, and relax them down.
8. Relaxation
Posture & Mudra: Lie on your back in Corpse Pose (Savasana).
Duration: Continue for 5-7 minutes.
9. Triangle Pose (Adho Mukha Svanasana)
Posture & Mudra: Come into Triangle Pose (Adho Mukha Svanasana)with the palms of the hands and feet flat on the floor, making straight lines from the hips to the hands and the hips to the feet. Push back from the hips, tuck the chin in, and roll the armpits toward each other.
Movement & Breath: Breath normally.
Duration: Continue for 5 minutes.
Ending: Inhale deeply, exhale, slowly come out of the posture, and relax.
10. Elephant Walk
Posture & Mudra: Come standing up, then reach down and hold onto your ankles.
Movement & Breath: Walk around the room, keeping your knees straight.
Duration: Continue for 1-3 minutes.
Ending: Sit down and relax.
