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 | |
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). |
Последнее изменение: пятница, 10 февраля 2017, 11:34