The Art of Pranayama

Kriya as of Saturday, 4/17/2021​

1.1.      INTERMITTENT FASTING EAT BETWEEN 2-7PM 

1.1.1.        STAY HYDRATED 

1.1.2.        DURING FAST: ONLY WATER, TEA, NO SWEETENERS  

 

1.2.      1 MIN PLEASANTNESS 

 

1.2.1.        TUNING THE BODY 

BACK STRAIGHT, HEART RAISED SLIGHTLY, HEAD SLIGHTLY LIFTED 

THINK FLOWER TO THE SUN 

KEEP ADJUSTING THIS THROUGHOUT ALL PRACTICES 

1.2.2.        IDEAL FACING THE WALL 

 

1.3.      2 MINS DIAPHRAGM 

1.3.1.        TUNING THE BODY 

BACK STRAIGHT, HEART RAISED SLIGHTLY, HEAD SLIGHTLY LIFTED 

THINK FLOWER TO THE SUN 

KEEP ADJUSTING THIS THROUGHOUT ALL PRACTICES 

 

1.4.      BHASTRIKA WITH SPIRIT HOLD 

1.4.1.        CONTEXT 

 

1.4.2.        SPIRIT HOLD 🙂 

INHALE, HOLD BREATH 

 

TONGUE POSITION 

ROLL BACK SO BACK OF TONGUE TOUCHES SOFT PALLET 

 HEAD POSITION 

BACK IN HEAD EXTENSION BASE OF SKULL TO C3 

IF ISSUES WITH NECK: NOT HOLDING BREATH/KEEP HANDS DOWN 

ARMS UP 

ACTIVITY OF MUSCLES ALONG SPINE 

CONTRACT 

ASHVINI MUDRA 

CONTRACTING WITH PULSE 

FOCUS ON MOVING IT FASTER AND LIGHTER 

Bhastrika

1.4.3.        1 – SLOW LEFT SIDE (LONGER TIME) 

1.4.4.        SPIRIT HOLD 

1.4.5.        1 – SLOW RIGHT SIDE (LONGER TIME) 

1.4.6.        SPIRIT HOLD  

1.4.7.        1 – SLOW LEFT SIDE (LONGER TIME) 

1.4.8.        SPIRIT HOLD 

1.4.9.        1 – SLOW RIGHT SIDE (LONGER TIME) 

1.4.10.      SPIRIT HOLD 

1.4.11.      3 & 4 – MEDIUM  (2 ROUNDS)  

1.4.12.      SPIRIT HOLD 

1.4.13.      5 & 6 & 7 – FAST (3 ROUNDS) 

1.4.14.      SPIRIT HOLD 

1.4.15.       1 ROUND OF 20 (BOTH)  

MEDIUM PACE 

1.4.16.      SPIRIT HOLD  

1.5.      KETCHARI MUDRA ADJUSTED 

1.5.1.        HEAD NEUTRAL 

1.5.2.        TONGUE POSITION 

 

Stretch the tip of the tongue backwards as far as is comfortable. 

Roll the tongue upwards and backwards so that the bottom of the tongue comes in contact with the soft palate. 

Do not strain. 

When you feel discomfort, release the practice for a second or so and then again repeat the tongue lock. 

 

1.5.3.        PERFORM UJJAYI BREATH 

1.5.4.        HAND MUDRA: TIPS OF THUMB AND INDEX FINGER, HANDS FACE UP 

1.5.5.        TUNING THE BODY 

BACK STRAIGHT, HEART RAISED SLIGHTLY, HEAD SLIGHTLY LIFTED 

THINK FLOWER TO THE SUN 

KEEP ADJUSTING THIS THROUGHOUT ALL PRACTICES