WEEK 25 – Kriya for Energizing the Self and for Self-Reliance
This Kriya is unique as we work rounding and opening up the shoulders. Another focus is on the hamstrings and quads with three different squatting poses. We squat to the traditional Hatha form called Malasana pose. Feet are about hipwidth distance apart and we squat as low as is comfortably possible as you exert pressure on your knees. A squat should not cause pain, if so, ease off.
If you have had a knee surgery or knee replacement please only bend the knee to the degree that is comfortable for you.
There are only 8 postures in this Kriya with a closing meditation.
I combine it with another shorter Kriya. The Kriya for Self-Reliance.
This Kriya begins with a core exercise and then moves into a Yin pose, leaning forward in the traditional Hatha Paschimottanasana pose. The cue is a hold for 11 minutes. I find 6 minutes adequate to stretch the fascia bringing your forehead closer to your knees. Please bend the knees, no need to lock out the knees.
The rest of this Kriya is about strengthening the spine with the remaining four poses. The sequence closes with a beautiful chant in easy pose as we move our head and neck side to side. I use Snatam Kaur’s “Jap Man Sat Nam” from her Essential Snatam Kaur CD.
Remember – If you are on your Moon/Menstrual cycle no held breath, substitute with long and deep breathing.
Kriya for Energizing the The second Kriya for Self-Reliance is definitely sequenced to achieve a meditative state of intention combined with movement. This sequence takes you deeper and grounds you to the present moment.