Om and welcome.
This is a guided kriya practice or cleansing practice incorporating movement and pranayama or yogic breathing.
This kriya supports our bodies in digestion,
Elimination,
And detoxification.
It's simple,
Takes only a few minutes,
And can be done twice a day.
Keep in mind this practice is only to be done on an empty stomach and is best avoided if you are pregnant or suffering from high blood pressure.
I'll first explain the exercise then I'll guide you through it and we'll practice it together.
The kriya is done while in sukhasana,
Sitting in a cross-legged position with the spine straight and the hands resting on the knees.
We'll be inhaling through the mouth through rounded lips taking in eight sips of air.
Then we'll retain the breath holding the breath in and we'll make big circles with our abdomen to the left four times.
Then still holding the breath in we'll reverse the circle moving our abdomen in four circles to the right.
Then we'll come back to center sit up tall tuck the chin back and we'll gently exhale through the nose and we'll repeat this two more times.
As you practice this kriya observe any tension or clenching that might arise and do your best to re-relax.
Now let's practice together.
Sitting in sukhasana,
Hands resting on the knees,
Spine gently straight,
Begin to inhale through rounded lips.
Now as you hold the breath in make big circles with your abdomen to the left for four.
Still holding the breath in reverse the direction of the circles for four,
Coming back to center straight to center straightening the spine pulling the chin back and gently exhaling through the nose.
Second round inhaling through rounded lips.
Retain the breath four big circles to the left to the right back to center sit up tall gently exhale through the nose.
Last round inhale through rounded lips.
Now four circles to the left to the right back to center gently exhale through the nose.
Keep your body still,
Your awareness inward,
Slowly coming back to your normal breathing.
Relax your feet,
Relax your legs,
Relax your lower back,
Middle back and upper back,
Relax your arms and hands and all the muscles of the face.
We'll close this practice with the universal mantra om chanting it one time.
If you'd like you can bring your hands together at heart center.
