Week #50 – February 23-28, 2021
Kriya for the Elementary Being (Har Aerobic Kriya) and Alternate Nostril Breath (Nādi Śodhana Prānāyāma)

Overview

WEEK 50 – Kriya for the Elementary Being (Har Aerobic Kriya) and Alternate Nostril Breath (Nādi Śodhana Prānāyāma)

Description. 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 lower extremities and then moves into the “Har Kriya.” The name comes from all the chanting of the word “Har” which represents divine expression and also life force. Create the sound and use your voice to express yourself. The anaerobic section lasts about 30 minutes.

Then we move into the Basic Breath Series kriya which consists of Alternate Nostril Breath, Breath of Fire and the use of Breath Suspension: 25 second holds to create new neural pathways in the brain. This happens when we create hypoventilation to the brain, the suspension of our breath.

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.

A powerful chant bringing prosperity and power. We roll the r once like a Spanish r.

These chants are ancient vibrational languages from Sanskrit or Gurmukhi. It is important to move your tongue and lips and make the sounds!

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 this kriya other than our closing song. I experimented with different tracks and concluded it was more powerful to breathe silently hearing your own breath. If you prefer to practice without music, you will appreciate this recording.

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. Our breathing, part of autonomic nervous system is controlled by the brain with one side being more dominant than another every 20-40 minutes. When you practice Alternate Nostril Breath you are creating a manual override of this auto pilot breathing system. I find tremendous mental clarity emerges while practicing this pranayama.

Please check back. We are in the process of revising this content. – Thank you!

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.

ROCKY’S TAKEAWAY

Kriya for the Elementary Being (Har Aerobic Kriya) and Alternate Nostril Breath (Nādi Śodhana Prānāyāma)
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 25 minutes of Prānāyāma work. Go for it.

Sat Nam.

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