Project Description

Week #28 – September 22-27, 2020
Kriya for the Elementary Being (Har Aerobic Kriya) and Alternate Nostril
Breath (Nadi Shodhana Breath)

Overview

WEEK 28 -Kriya for the Elementary Being (Har Aerobic Kriya) and Alternate Nostril
Breath (Nadi Shodhana Breath)

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

This is an aerobic sequence, brief episodes of physical exertion will get you sweating. It begins with an opening life-nerve stretch as we warm up our the lower extremities and then moves into the “Har Kriya.” The name comes from all the chanting of the work “Har” which represents divine expression. Create the sound and use your voice to express yourself!

Then we move into the Basic Breath Series kriya which consists of Alternate Nostril Breath, Breath of Fire and the use of Breath Suspension to create new neural pathways in the brain. This happens when we create hypoventilation to the brain, the suspension of breath. We are holding our breath twenty to thirty seconds at the end of each three minute pranayama section.

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.

A powerful chant bringing prosperity and power. We roll the “r” once like a Spanish “r.” During the standing portion of this kriya we chant the word “Har” which represents life-force. These chants are ancient vibrational languages from Sanskrit or Gurmukhi. It is important to move your tongue and lips and make the sounds!

SONGS & MUSIC in this Kriya include:

There is no music in today’s kriya. I experimented with different tracks and in the end felt it was more powerful to breathe silently hearing your own breath.

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:

I provide specific cues how to practice this pranayama. Breathing is controlled by the brain with one side being more dominant than another every 20 minutes or so. When you practice Alternate Nostril Breath you are overriding this auto pilot breathing system. I find tremendous mental clarity emerges while practicing this pranayama.

Kapalabhati Pranayama – A forced exhale through the nose, followed by an automatic inhale through the nose. The Inhale and Exhale are of equal force. This forced exhale may feel like you are blowing your nose, it is a good idea to have a tissue nearby, especially during a morning practice.

ROCKY’S TAKEAWAY

Kriya for the Elementary Being (Har Aerobic Kriya) and Alternate Nostril
Breath (Nadi Shodhana Breath)

This is a very balanced sequence between the two kriyas. The opening standing Har Aerobic Kriya is energizing because we are standing and moving. The leg/arm criss cross sequence is very anaerobic, meaning the activity is more intense and we are chanting “Har” with as much force as possible.

Alternate Nostril Breath is known for creating mental clarity. This manual override of your breath work brings about mental and emotional change. You will definitely feel different after 18 minutes of Pranayama work! Go for it!

Sat Nam.

Kriya Illustrations & Detailed Instructions

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