Quick Energy Activation Kriya

This is a simple set of exercises that takes only 22 minutes. It is good for relieving back pain, increasing energy, and preparing for meditation.

Illustration of Helen sitting and doing Forward Bend - On Floor - one leg extended forward - Downward position

1. Life Nerve Stretch Left

Posture & Mudra: Sit with your left leg stretched out straight in front of you. Place your right foot against the left inner thigh. With both hands, stretch up and then down over the left leg. Hold onto the foot or as far down the leg as you can reach. Keep the head in line with the spine. Stretch until you feel gently challenged.

Breath: Hold the posture steady with Long Deep Breathing.

Duration: Continue for 2 minutes.

2. Life Nerve Stretch Right

Posture & Mudra: Repeat Exercise 1, but with the right leg out.

Breath: Hold the posture steady with Long Deep Breathing.

Duration: Continue for 2 minutes.

Illustration of Helen sitting with 1 leg straight out, the other folded at hip, 1 arm touching toe other twisted back

3. Side Stretch Left

Posture & Mudra: Stretch your left leg out straight in front of you; place your right foot against the inner thigh as in Exercise 1. With your left hand grasp the left leg where you can. Bring your right arm behind the back and reach it toward your left side. Tilt the pelvis forward so that it lifts the chest up high as you twist your torso up and to the right and bend down towards the left knee. The chin will be turned toward the right shoulder, but keep the head in line with the spine.

Breath: Hold the posture steady with Long Deep Breathing.

Duration: Continue for 2 minutes.

4. Side Stretch Right

Posture & Mudra: Repeat Exercise 3 on the other side.

Movement & Breath: Hold the posture steady with Long Deep Breathing.

Duration: Continue for 2 minutes.

5. Spinal Flex

Posture & Mudra: Sit in Easy Pose (Sukhasana). Grasp the shins with your hands.

Movement & Breath: Inhale as you lift the chest up high and flex your spine forward. Then exhale, round the lower back, and flex your spine back. Remember to lift the chest up high on each inhale and keep the chin level to the ground throughout.

Duration: Continue for 3 minutes.

6. Cross Crawl

Posture & Mudra: Lie down on your back with the arms by the sides and the palms against the ground.

Movement & Breath: On the inhale, bring the left knee into the chest and the right arm up onto the ground behind you. Exhale back to the starting position and repeat with the opposite arm and opposite leg.

Mindful Attention: Concentrate the breath’s energy at the Navel Center (Manipura Chakra).

Duration: Continue for 2 minutes.

Illustration of Helen laying down with one leg towards chest and other extended, one arm at side and other above head

Illustration of Helen doing the Kriya for Morning Sadhana - Exercise 1

7. Cat-Cow (Marjariasana-Bitilasana)

Posture & Mudra: Come standing on your hands and knees. The hands are shoulder-width apart with the fingers pointing forward. The knees are directly below the hips.

Movement & Breath: Inhale and tilt your pelvis, arching the spine down, and stretching the head and neck up and back. Then exhale and tilt the pelvis up, arching the spine up, and bringing the chin to the chest. Make the motion very smooth.

Duration: Continue for 2 minutes.

8. Baby Pose (Balasana)

Posture & Mudra: Sit in Rock Pose (Vajrasana) and bring your forehead to the ground. Place your arms by the sides, with the palms facing up. Allow the shoulders to relax.

Movement & Breath: Breathe normally.

Duration: Continue for 1 ½ minutes.

Illustration of Helen doing baby pose with hands to the side.

Illustration of Helen doing spinal twist, forward view and side view

9. Spinal Twists

Posture & Mudra: Sit in Easy Pose (Sukhasana). Grasp the shoulders with the fingers in front and thumbs in back. Keep the upper arms parallel to the floor and the elbows pulled back.

Movement & Breath: Inhale and twist the torso to the left. Then exhale and twist the torso to the right. Keep the chest up high and let the head travel with the shoulders.

Duration: Continue for 1 ½ minutes.

10. Shoulder Rolls

Posture & Mudra: Sit in Easy Pose (Sukhasana) and place your hands on the knees.

Movement & Breath: Roll your shoulders in big, slow, smooth circles. Breathe normally.

Duration: Continue for 1 minute.

Illustration of Helen sitting in easy pose with Shoulder shrugs

11. Deep Relaxation

Posture & Mudra: Lie down in Corpse Pose (Savasana).

Breath: The breath is soft and normal.

Eyes/Drishti: Closed.

Duration: Completely relax for 3 minutes.

This kriya was originally published as “A Short and Sweet Kriya to Get the Energy Moving” in Aquarian Times, November/December 2008.