How to practice Kriya yoga

Kriya Yoga - dynamic yoga

Kriya yoga is dynamic yoga. Every exercise is done certain amount of time. One after another. If you have never practiced Kriya yoga before simply look on the instructor and try to copy. It is necessary to follow your own rhythm. And this rhythm may change when practicing Kriya yoga. If you start feeling any discom­fort, slow down the rhythm or stop doing the exercise at all. Please lay on your belly and start Kriya yoga practice.

Input kriyas



Push-ups

Kriya 1Kriya 1 



Squats

Kriya 2 Kriya 2





Stand straight and bend forward to

straight legs

Kriya 3 Kriya 3






Sit on knees, bend forward and backwards

Kriya 4 Kriya 4 



First round of kriyas



Sit, legs bent, feet to pelvis, bending forward-backwardKriya 1 Kriya 1
Sit on the knees, fingers crossed in front of you and turns with handsKriya 2 Kriya 2
Sit on the knees, round shoulders and straight backKriya 3Kriya 3
Sit, bending to side in the waist lineKriya 4Kriya 4
Sit, bend head forward and then backwardKriya 5Kriya 5
Sit, legs straight in front of you, bend forwardKriya 6Kriya 6
Sit, legs straight in front of you, swing to the one side and then to the other sideKriya 7Kriya 7
Sit, legs straight in front of you, bend forwardKriya 6Kriya 6
Sit and shake your torsoKriya 9Kriya 9
Lay on the back, half wheel pose (bring hips up) and lay downKriya 10a
Get on the knees and lay backwards, from this position move pelvis up and downaa 
Support yourself on palms and knees, move the waist up and down like a cataa
Support yourself on palms and knees, bring one leg forward and backwardaa
Support yourself on palms and knees, move other leg forward and backwardaa
Support yourself on palms and knees, slide forwards with handsa
Sit on knees and feet, hands behind the back, head touches the mat (stay in this position without moving)a
Support yourself on palms and knees, put your head on the mat and straighten and bend the legsaa
Sitting on the knees between feet, slight jumpsaa




Second round of kriyas



Sit, legs bent, feet to pelvis, bending forward-backwardaa
Sit, palms on shoulders and roll both shoulders forwardaa
Sit, turn head clockwise, eyes fixed in one pointaa
Sit, palms on shoulders and roll both shoulders backwardaa
Sit, turn head counterclockwiseaa
Stand, interlace fingers behind the back, bend back and forthaa
Stand, side bend to the one side and other sideaa
Sit, palms on shoulders, alternate rotation forwardAA
Sit, turn head to the right and leftAA
Sit, palms on shoulders, alternate rotation backwardAA
Stand, hands behind the back, interlace fingers, turn to the right and leftA A
Stand, jumpsAa
Lay on the back, embrace head with hands, bend head and neck upaa
Lay on the belly, support on hands, bend legs in knees and straighten themaa
Stand, hands above the head, rotate hips to one side and then to other sideaa



Shakti kriyas


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


Make a squat and from this position roll forward and backwardaa
Cobra pose - Lay on the belly, hands under shoulders and straighten and bend the armsa
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 backwarda
Lie on the belly, knees bent (hold ankles), roll from one side to anotheraa
Lie on the belly, fists under the hips, move legs up and downaa
Mountain pose and cobra poseaa
Lie on the belly, join your hands behind the back and bend backwardsaa
Lie on the belly, knees bent (hold ankles), lift shoulders and legs and then lie downф
Lie on the back, bring legs behind the head and backфф
Sit on the knees, bend backward and forwardфa
Please finish doing the exercise. Lay on the mat and rest for some time (~5-10 minutes).ф
Last modified: Friday, 10 February 2017, 11:34 AM