Week #22 – Aug 9-15, 2020
Kriya for the Control of the Muscular System


WEEK 22 – Kriya for the Control of the Muscular System

This Kriya is performed standing and is created to use and balance underused quad and hamstring muscles and especially your abductor and adductor muscles running vertically on the outside and insides of your thigh muscles. I felt the work of this sequence in both my adductors and abductors. Soreness can be good at any age, the breaking down and rebuilding of muscles is called hypertrophy.

After the first day of practicing this Kriya your neural muscular system will kick in and you will find balancing on one foot and one leg much easier.

10 minute Savasana – With a reading from Mark Nepo’s The Book of Awakening August 15, Being Held

Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.

CHANTS in this Kriya include:

Adi Mantra – I bow to the Creative Wisdom. I bow to the Divine Teacher within. This mantra is used to access the divine flow and self knowledge within each of us. We chant it three times. Once for ourselves, once for the people in your class and once for the greater world.

Long Time Sun – Closing song of all Kundalini Yoga classes worldwide.
May the long time sun
Shine upon you
All love surround you
And the pure light within you
Guide your way on

PRANAYAMA – BREATHING in this Kriya includes:

Dr. Baxter Bell’s Covid-19 Breath series, this is also called Box Breathing.

I used the The Breathing App (available in the Apple Store and via Google Play) to count a four-second inhale, a four-second hold, a foursecond
exhale and then repeat the cycle. We repeat this breath pattern for six


Kriya for the Control of the Muscular System
The first day we tackled this Kriya I was a bit confused as to what muscular system we were working to control? As the week progressed I realized how subtle the Kriya is: forcing us to use muscles we don’t traditionally use. If you would like to change it up and go for a standing Kriya: try this one out!

Sat Nam.

Kriya Illustrations & Detailed Instructions

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