Kriya for Disease Resistance ( as taught by Yogi Bhajan)

Ranbir Kaur (Vivian Pazos Ph.D)

Certified Kundalini Yoga Instructor

Yoga classes, Evaluation of the chakras

and yoga as alternative therapy

ranbirkaur@comcast.net

Phone:786-271-3785

1.-Pumps. Sit on your heels as rock pose. Stretch the arms straight overhead with the palms pressed together. Inhale and hold the breath and start pumping the stomach strongly towards the spine. Continue rhythmically until you must exhale. Exhale deeply, inhale and continue for 1 to 3 minutes, then inhale exhale and relax.

2.-Bear Grip. Continue sitting on the heels place the hands in bear grip, the left hand at the chest level facing out , grab the fingers of the left hand with the right hand. Lock the finger at the heart level with the forearms parallel to the ground. Hold the breath, pulling the hands apart without to separate then, apply your maximum force. Exhale, inhale and relax. Time: 1 to 3 min.

3.-Forward Bends. Sitting on the heels, interlace the finger behind the neck under the hairline. Inhale exhale and bend forward to the ground.

Inhale and sit up. The breathing is powerful. Time: 1 to 3 minutes.

4.-Leg Stretches. Sit with the legs stretch out to the front,, grab your toes if is possible. Inhale and stretch exhale and stretch forward placing your head in your knees if is possible. Time: 1 to 3 minutes.

5.-Neck Rolls. Sitting in easy pose begin the neck clockwise in a circular and slow motion. Inhale to your left exhale to your right. Continue for 1 to 2 minutes and then reverse the direction. If you have blood pressure problems do not rotate your head, just move your head from the left to the right and then in the reverse direction.

6.-Spine flex. This the same as Cat and cow pose except that you keep the head down and relaxed during the exercise. The back is parallel and straight to the floor. Inhale and arch the  spine, on the exhale stretch forward as far as possible. Time 1 to 3 minutes.

7.-Alternate shoulder Shrugs Sit on your heels, keeping the head still and the chin slightly tucked. When you exhale bring your left shoulder up nearest to your ear. When you exhale the right shoulder comes up. Breathing  powerful and continue the exercise rhythmically. Time: 1 to 3 minutes. To finish inhale raising both shoulders to the same time, exhale and relax.

8.-Relaxation. Deeply relax. Time: 5 to 7 minutes

9.-Triangle pose. Stand up bringing the feet 6 inches apart. Bend over and place the hands on the floor  around 2 feet apart. Keep the legs and arms straight, Your body will form a triangle with the button up. Breathing normally.  Time: 2 to 5 minutes.

10.-Ankle walk. Stand up reach down and hold you ankles begin walking around the room slowly. Time: 1 to 3 minutes