Week 39 – Kriya to Adjust the Body & Lymph Cleansing Set

Week #39 – December 8-13, 2020
Kriya to Adjust the Body & Lymph Cleansing Set

Overview

WEEK 39 – December 8-13, 2020

This kriya provides an overall stretch of the body in some unusually held postures. The first five poses of this kriya all focus on neck and that 8-12 pound ball that we all balance on top of our axial spine, our heads. We focus on three exercises for the six muscles in each eye and you witness how your eyes are yoked and move in tandem. “Legs Up Against the Wall” accesses the parasympathetic nervous system, turning on those cytokine anti-inflammatory markers.

At the end of the Kriya we do stomach pumps. On a full inhale breath and then while holding or suspending your breath, draw your navel to your spine,
pumping the stomach twenty times. Recover with a couple of breaths and then on a full exhale, with all breath expelled from your lungs. Pump your stomach
five times.

During Viparti Karani/Legs Up Against the Wall – We did a few moments of box breathing. A four second inhale, a four second hold and a four second exhale. We followed that by a calming breath, two inhales through the nose and then a long exhale through the mouth. And repeat several times.

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

CHANTS in this Kriya include:

Ong Namo Guru Dev Namo

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.

SONGS & MUSIC in this Kriya include:

Near the opening of the kriya, I played a track of Libertango from The Essential Yo-Yo Ma classical CD.

During Shavasana I played a track from Graceful Passages, The Welcoming by Michael Stillwater.

Long Time Sun

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:

Breath of Fire - Kapalabhati 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.

Note: There are some classes when we may also practice Breath of Fire through an open mouth, inhaling and exhaling through the nose. Keep the head steady and cheeks as well as you practice this “Cannon Breath.” When we do, I will make sure to explain what we are doing as we do it.

Long Deep Breathing

Remember in Kundalini Yoga, we always inhale and exhale through the nose. As you inhale, the belly expands out. On the exhale, the belly draws into the spine.

ROCKY’S TAKEAWAY

Kriya to Adjust the Body & Lymph Cleansing Set
I had never practiced this kriya before and found it infinitely interesting. The sequence took me to deeper states of being. I really liked the emphasis of a full body adjustment, plus taking time to strengthen my eyes. Lots of lifting motion from the heart, throat and crown chakras. The kriya ends strong with frogs and fist pumping. And having seven minutes with your legs up against the wall provides for a very healing experience.

Sat Nam.