Kriya Yoga - dynamic yoga

Input kriyas

Push-ups
Squats
Stand straight and bend forward to straight legs
Sit on knees, bend forward and backwards

First round of kriyas

Sit, legs bent, feet to pelvis, bending forward-backward
Sit on the knees, fingers crossed in front of you and turns with hands
Sit on the knees, round shoulders and straight back
Sit, bending to side in the waist line
Sit, bend head forward and then backward
Sit, legs straight in front of you, bend forward
Sit, legs straight in front of you, swing to the one side and then to the other side
Sit, legs straight in front of you, bend forward
Sit and shake your torso
Lay on the back, half wheel pose (bring hips up) and lay down
Get on the knees and lay backwards, from this position move pelvis up and down
Support yourself on palms and knees, move the waist up and down like a cat
Support yourself on palms and knees, bring one leg forward and backward
Support yourself on palms and knees, move other leg forward and backward
Support yourself on palms and knees, slide forwards with hands
Sit on knees and feet, hands behind the back, head touches the mat (stay in this position without moving)
Support yourself on palms and knees, put your head on the mat and straighten and bend the legs
Sitting on the knees between feet, slight jumps

Second round of kriyas

Sit, legs bent, feet to pelvis, bending forward-backward
Sit, palms on shoulders and roll both shoulders forward
Sit, turn head clockwise, eyes fixed in one point
Sit, palms on shoulders and roll both shoulders backward
Sit, turn head counterclockwise
Stand, interlace fingers behind the back, bend back and forth
Stand, side bend to the one side and other side
Sit, palms on shoulders, alternate rotation forward
Sit, turn head to the right and left
Sit, palms on shoulders, alternate rotation backward
Stand, hands behind the back, interlace fingers, turn to the right and left
Stand, jumps
Lay on the back, embrace head with hands, bend head and neck up
Lay on the belly, support on hands, bend legs in knees and straighten them
Stand, hands above the head, rotate hips to one side and then to other side

Shakti kriyas

Now, we will practice Shakti kriyas, 10 times each of them

Make a squat and from this position roll forward and backward
Cobra pose - Lay on the belly, hands under shoulders and straighten and bend the arms
Lie on the belly, knees bent (hold ankles), lift up your shoulders and legs at the same time and from this position roll forward and backward
Lie on the belly, knees bent (hold ankles), roll from one side to another
Lie on the belly, fists under the hips, move legs up and down
Mountain pose and cobra pose
Lie on the belly, join your hands behind the back and bend backwards
Lie on the belly, knees bent (hold ankles), lift shoulders and legs and then lie down
Lie on the back, bring legs behind the head and back
Sit on the knees, bend backward and forward
Please finish doing the exercise. Lay on the mat and rest for some time (~5-10 minutes).