Kriya for the Thyroid and Throat Center

This kriya is a strong workout for the Throat Center (Vishuddha Chakra), thyroid, and parathyroid glands. This can help balance the metabolism, body temperature, heart rate, and energy levels. In particular, stimulating the parathyroid glands can regulate calcium and phosphorus levels in the blood and bones, and imbalance of these minerals is associated with the symptoms of aging. A healthy throat center enables you to speak your truth, express your emotions, and convey your own unique creativity.

Illustration of Helen sitting in easy pose with hands in fists

1. Arm Lifts

Posture & Mudra: Sit in Easy Pose (Sukhasana). Make your left hand into a fist with the palm facing down, and wrap your right hand over the top of the fist. Stretch your arms out straight from the shoulders.

Movement & Breath: As you inhale, raise your arms to 60 degrees above parallel. As you exhale, lower them to 60 degrees below parallel.

Duration: Continue for 5 minutes.

2. Leg Lift and Holds

Posture & Mudra: Lie on your back with the legs wide apart. Interlace your hands underneath your neck.

Movement & Breath: 

  • Raise your left leg up 2 feet above the floor and hold with Long Deep Breathing for 1 minute.
  • Raise your right leg up 2 feet above the floor and hold with Long Deep Breathing for 1 minute.
  • Repeat the entire sequence one more time.

Duration: Continue for 4 minutes total.

Illustration of Helen laying down with hand behind neck, one leg at 45 degrees
Illustration of someone meditating with covering the left nostril and breathing through the right

3. Pranayama Sequence

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

Breath: 

  • Left Nostril Breathing: Block off your right nostril and breathe normally through the left nostril for 3 minutes.
  • Right Nostril Breathing: Block off your left nostril and breathe normally through the right nostril for 3 minutes.
  • Alternate Nostril Breathing: Inhale through your left nostril and exhale through your right nostril for 3 minutes.
  • Alternate Nostril Breath of Fire: Breath Breath of Fire, inhaling through your left nostril and exhaling through your right nostril for 3 minutes.

Duration: Continue for 12 minutes total.

4. Stretch Pose

Posture & Mudra: Lie on your back with your legs extended; engage a strong Root Lock (Mulabandha) and press the pelvis down. Bring your feet together, toes pointed, and lift your heels 6 inches off the ground. Simultaneously raise your head and neck off the mat, tucking your chin into the chest. Hold the arms at the sides of the body or above the thighs with the palms facing the body.

Breath: Breathe Breath of Fire.

Eyes/Drishti: Focused on the toes.

Duration: Continue for 15 minutes.

Illustration of Helen doing Kundalini Yoga stretch pose.
Helen doing Mahan Mudra

5. Life Nerve Stretch

Posture & Mudra: Sit on the left heel (in the perineum if possible) with the right leg extended forward. Hold the right foot with both hands.

Movement & Breath: 

  • Inhale up and exhale down, bringing your nose toward the right knee for 1 ½ minutes.
  • Switch legs and repeat for 1 ½ minutes.

Duration: Continue for 3 minutes total.

6. Knees to Chest Pose

Posture & Mudra: Lie on your back. Bend both knees and hug them to your chest with your arms in Knees to Chest Pose (Apanasana). Allow your head to relax back onto the floor.

Breath: Hold the posture with Breath of Fire.

Duration: Continue for 2 minutes.

Illustration of Helen Laying down with knees towards chest and head on the floor
Illustration of Helen sitting with legs extended, arms parallel to ground leaning back

7. Torso Lift and Hold

Posture & Mudra: Lie on your back and then raise your torso up to 60 degrees above parallel. Bring your arms straight out in front parallel to the ground with the palms facing down.

Movement & Breath: Hold the posture and breathe Breath of Fire.

Duration: Continue for 2 minutes.

8. Chin Tuck

Posture & Mudra: Sit in Easy Pose (Sukhasana) with a straight spine. Lower your chin into the notch in your collarbones.

Movement & Breath: Hold the posture and do Long Deep Breathing.

Duration: Continue for 6 minutes.

Illustration of Helen sitting in easy pose doing neck rolls in forward motion
Illustration of Helen doing the Camel Pose

9. Camel Pose

Posture & Mudra: Sit on your knees in Rock Pose (Vajrasana) and apply a firm Root Lock (Mulabandha). Then open your Heart Center (Anahata Chakra) and arch your back to come into Camel Pose (Ustrasana) with your hands resting on the heels. Drop your head back.

Movement & Breath: 

  • Hold the posture with normal breathing for 3 minutes.
  • Release the posture and rest for a moment.
  • Repeat the entire sequence 3 more times.

Duration: Continue for 12 minutes total.

10. Breath of Fire

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

Movement & Breath: 

  • Breathe Breath of Fire for 2 minutes.
  • Relax for 1 minute.
  • Repeat the entire sequence one more time.

Duration: Continue for 6 minutes total.

Illustration of woman sitting in easy pose with hands in Gyan mudra
Illustration of Helen sitting in easy pose with hands behind neck

11. Elbow Movement with Breath

Posture & Mudra: Sit in Easy Pose (Sukhasana). Interlace the hands behind your neck.

Movement & Breath: 

  • Inhale as you stretch your elbows open and back. 
  • Exhale as you collapse the elbows forward and down.
  • Continue to breathe and move in this way.

Duration: Continue for 2-3 minutes.