New Lungs & Circulation
December 7, 1983
This invigorating kriya focuses on strengthening your lungs and enhancing circulation throughout your body. It’s perfect for intermediate students and enthusiastic beginners in good physical condition. Regularly practicing this routine for 22 minutes can improve your overall well-being and prepare you for advanced breathing exercises (pranayama).
1. Arm Swings
Posture & Mudra: Stand straight with your arms extended straight forward and hands in Buddhi Mudra.
Movement & Breath: Swing your arms in large backward circles, inhaling as your arms move up and back overhead, then exhaling as your arms move down and forwards. Maintain a strong, rhythmic pace and focus on making a smooth, continuous circle.
Duration: Continue for 5 minutes.
Ending: Inhale and stretch your arms straight up overhead as you suspend the breath briefly. Exhale and relax.
2. Reverse Arm Swings
Posture & Mudra: Remain standing, and bring your hands into Adi Mudra.
Movement & Breath: Reverse the direction of the arm swing, inhaling as you move your arms up behind your back, and then overhead, exhaling as you bring your arms forward and downward. Maintain strong, straight arms throughout the movement.
Duration: Continue for 1-2 minutes.
Ending: Inhale and bring your arms straight forward and parallel to the ground. Exhale and relax.
3. Front Bend Bounce
Posture & Mudra: Stand straight and raise your arms straight overhead.
Movement & Breath: Bend forward from your hips, bouncing slightly and striking the ground with your palms 7 times. Chant “HAR” with each strike on the ground, then chant “HAREE” as you come standing up and clap your hands over your head. Aim for a steady rhythm with the mantra “HAR, HAR, HAR, HAR, HAR, HAR, HAR, HAREE”.
Duration: Continue for 6-7 minutes.
Ending: Inhale and stretch up. Exhale and relax.
4. Leg Lifts with Breath of Fire
Posture & Mudra: Sit with your legs extended straight out in front. Place your palms flat on the ground next to your hips.
Movement & Breath: Keeping the legs and heels together, in a vigorous motion lift both legs up to a 60-degree angle and then lower them back down. Simultaneously breathe Breath of Fire, syncing the inhalation and exhalation with your leg movements.
Duration: Continue for 2 minutes.
5. Criss-Cross Legs with Breath of Fire
Posture & Mudra: Sit with your legs extended in front. Place your palms on the ground beside your hips.
Movement & Breath: Lift your legs about a foot and a half off the ground, then begin crossing them in a scissor motion, opening them to a 45-degree angle each time. Breathe Breath of Fire in coordination with the movement.
Duration: Continue for 2-3 minutes.
Ending: Inhale, hold your legs up and together briefly, exhale and relax.
6. Criss-Cross Arms with Breath of Fire
Posture & Mudra: Sit in Easy Pose (Sukhasana) with your arms extended straight out in front, parallel to the ground and each other with the palms facing down.
Movement & Breath: Cross your arms in a scissor motion, alternating which arm goes on top. As the arms separate, bring them shoulder-width apart, but no wider. Breathe Breath of Fire in conjunction with the movement.
Duration: Continue for 30-60 seconds.
Ending: Inhale with your arms parallel, exhale, and relax.
7. Baby Pose with Breath of Fire
Posture & Mudra: Sit on your heels and bend forward from the hips, placing your forehead on the ground in Baby Pose (Balasana). Extend your arms on the floor beside your body, palms facing up.
Movement & Breath: Breath of Fire.
Eyes/Drishti: Focus on your Third Eye Point (Ajna Chakra).
Duration: Continue for 30-60 seconds.
8. Moving Yoga Mudra with Breath of Fire
Posture & Mudra: Remain in Baby Pose (Balasana) and interlock your hands together behind your back.
Movement & Breath: Begin a rhythmic pumping motion, lifting the arms up into Yoga Mudra (Yogasana). Synchronize Breath of Fire with this movement, one complete breath as you lift your arms up and one complete breath as you lower them onto your back.
Duration: Continue for 2 minutes.
Ending: Inhale, raise your arms up as high as possible, hold the posture and breath briefly, and then relax.
9. Meditation for Empowerment
Posture & Mudra: Sit in Easy Pose (Sukhasana) with Neck Lock (Jalandhara Bandha). Maintain a straight spine with your chest slightly lifted and your lower spine gently tucked forward.
Mindful Attention: Focus your mind on the vastness and limitlessness of the universe. Open your heart and offer a silent prayer for empowerment, healing, and heightened awareness. Pour your entire being into this intention.
Duration: Continue for 2-3 minutes.
10. Deep Relaxation
Posture & Mudra: Lie down in Corpse Pose (Savasana).
Suggested Mindful Attention: Allow your body to completely relax.
Duration: Not specified.
