Project Description

Week #47 – February 2-7, 2021
Kriya for Energizing the Self and for Self-Reliance


WEEK 47 – Kriya for Energizing the Self and for Self-Reliance

PROPS Needed: Two Blocks and a Stable Chair, preferably a folding chair or dining room chair with no arms you can secure against a wall, or make sure your chair is stable on your mat.

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 hip-width 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.

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.

In this week’s practice, you will also hear a chant from Snatam Kaur, The Essential Sanatam Kaur CD – Track “Jap Man Sat Nam” Chant 11:09

SONGS & MUSIC in this Kriya include:

Yogi Amandeep Singh Huu Hu (Long & Slow)

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:

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.


Kriya for Energizing the Self and for Self-Reliance
During the warm up we are beginning to work with props and practiced a fractured Sun-Salutation. Dr. Baxter Bell from Yoga for Healthy Aging has broken the sun salutation/surya namaskar A into two sections. Working at the top of your mat with two blocks and working the bottom half of the mat, coming forward on your hands.

We also used a chair against the wall to practice a modified downward facing dog and Side-Planks on your chair, which are quite doable with a chair seat, but incredibly difficult on your mat. 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.

Sat Nam.

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