The kriyas/sequences in this section are class favorites. Favorites because students come away with a sense of well being or they felt a full-body work out. Overall these kriyas provide a good sense of what a basic Kundalini Yoga class is all about. If this is your first class, by all means jump right in and do it!
Follow my instruction cues and always listen to your own body first. I may have worked this kriya many times and can go deeper in the asanas. This may be your first time. Let your body guide you.
And if you are on your Moon/Menstrual cycle or pregnant please substitute any held breath with long-deep breathing.