Kriya for the Glandular System

June 12, 1984

Glands are said to be the guardians of health and the physical expression of transformative energy. The glandular system can also express the soul’s radiance, and the Kundalini energy rises through the nervous system to massage and awaken the glandular system. When these systems are evoked and work in harmony, the result is not just health, but deep spiritual vitality and awakened consciousness.

Illustration of Elaine laying down in Savasana with legs crossed pose

1. Hip Movement

Posture & Mudra: Lie on your back with your hands at your sides and cross your ankles.

Movement & Breath: Move your pelvis from side to side powerfully without twisting.

Duration: Continue for 2 ½ minutes.

2. Leg Circles

Posture & Mudra: Lie on your back and bring both legs up to 90 degrees above parallel.

Movement & Breath: Keeping your knees straight, move each leg in an individual circle.

Duration: Continue for 2 ½ minutes.

Illustration of Elaine laying down, face up, and legs up in 90 degrees
Illustration of Elaine laying down with face up and Legs up 90 degrees, and arms up 90 degrees. Leg and arm circles.

3. Leg and Arm Circles

Posture & Mudra: Remain in the same posture as Exercise 2. Bring your legs together.

Movement & Breath: 

  • Move both legs in circles together for 3 minutes.
  • Bring your arms up to 90 degrees above parallel too. Move your arms and legs in coordinated clockwise circles 21 times.
  • Move your arms and legs in coordinated counterclockwise circles 21 times.

Duration: Continue for 3 minutes and 42 repetitions total.

Ending: Relax down and stretch your legs.

4. Leg and Torso Hinges

Posture & Mudra: Lie on your back and place your hands under your hips.

Movement & Breath: 

  • Bring your torso and legs up so your eyes and toes are on the same level. Hold for 30 seconds.
  • Bring your nose toward your knees, hinging at the hips; then return to the first position. Continue moving up and down in this way for 2 ½ minutes.
  • For an advanced version, you may come lying flat on your back and then lift up to bring your nose to your knees on each repetition.

Duration: Continue for 3 minutes total.

Illustration of Elaine with hands underneath but balancing 45 degrees and balancing upwards.
Illustration of Elaine doing the walking on hands and knees

5. Cross Walk In Place

Posture & Mudra: Come standing on your hands and feet.

Movement & Breath: 

  • Simultaneously lift your left hand and right foot off the floor and lower them down. Simultaneously lift your right hand and left foot off the floor and lower them down. Continue lifting alternate hands and feet in this way for 3 minutes.
  • Continue this movement but in a dancing style for 30 seconds.

Duration: Continue for 3 ½ minutes total.

6. Sufi Grinds

Posture & Mudra: Sit in Easy Pose (Sukhasana) with both hands on your Heart Center (Anahata Chakra).

Movement & Breath: Rotate your torso in powerful, complete circles, grinding the base of your spine in the bowl of the pelvis.

Duration: Continue for 4 ½ minutes.

Illustration of Elaine sitting in easy pose with hands over heart center
Illustration of Elaine standing and dancing

7. Dance

Posture & Mudra: Stand up.

Movement & Breath: Dance in any way, keeping your balance.

Eyes/Drishti: Closed.

Mindful Attention: Visualize the whole world dancing with you. Feel hot breath in your nostrils and let your breath become fiery from the effort you put into dancing.

Duration: Continue for 9 ½ minutes.

8. Arm Circles

Posture & Mudra: Sit in Easy Pose (Sukhasana) with your hands interlaced above your head and elbows straight.

Movement & Breath: Make wild, powerful circles with your arms.

Duration: Continue for 1 minute.

Illustration of Elaine sitting in easy pose with hands interlaced above head with no bend in elbows
Illustration of Elaine sitting in easy pose with gyan mudra

9. Chanting

Posture & Mudra: Sit in Easy Pose (Sukhasana).

Mantra:

  • Chant long “SAT NAM” in a 35 to 1 ratio for 2 minutes.
  • Chant “WAHE GURU” in three syllables, continuously, in a monotone for 2 minutes.
  • Chant “HAR HAR HAREE, HAR HAR HAREE” for 30 seconds.

Duration: Continue for 4 ½ minutes total.

10. Ending: 

Inhale deeply and suspend your breath for 30 seconds as you focus on your Third Eye (Ajna Chakra). Exhale and relax.

Inhale deeply and bring your hands into Prayer Pose (Pranam Mudra) at your Heart Center (Anahata Chakra). Suspend your breath for 30 seconds and sense the energy of your heart and hands. Exhale.

Repeat this sequence one more time.

Illustration of Elaine sitting in easy pose with palms together in Prayer Pose (Pranam Mudra) at the Heart Center (Anahata Chakra)