Robin Whitaker
Kundalini Yoga Kriya
Stress Set for the Adrenals and Kidneys
There are many kriyas that support our health and wellness in times of stress. This set is a favorite of mine. It is accessible to most and works very well at clearing out the stress hormones from the body. You will feel refreshed after completing this kriya.
Posture & Movement:
Sit in Easy Pose and rub the palms together before beginning the exercise. Inhale and stretch the arms out to the sides, parallel to the ground, with the palms facing out. Exhale and bring the hands together into Lotus Mudra, with the base of the palms together. The thumbs touch and fourth fingers touch, with the remaining fingers stretched open. Continue this movement with the breath.
Time:
1 - 3 minutes
Posture & Movement:
Hook the pinkie fingers together in front of the Heart Center. Curl the other fingers into pads, with the thumbs sticking up. Bring the hands in front of the Solar Plexus and pull on pinkie fingers. Feel a pull across the back.
Breath:
Do Breath of Fire with the navel.
Time:
1 to 3 minutes
Posture:
In Easy Pose with a straight spine, relax the hands into Gyan mudra with the thumb and index finger touching. Palms facing up on your knees;
Breath:
Begin Cannon Breath by doing an O-Mouth Breath of Fire. Don't allow the cheeks to move.
Time:
1 to 3 minutes.
Posture:
Place the back of the left hand on the back at the bottom rib, with the palm facing out. Extend the right arm straight out in front and flex the wrist to raise the hand to 60 degrees. Keep the spine straight and stretch out from the shoulder.
Eye Gaze:
Keep the eyes wide open.
Chant:
Chant "Har" powerfully from the navel.
Time:
1- 3 minutes
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Posture:
Sit in a comfortable cross-legged position. Place the hands on the ground by the sides of the body. Inhale, use the arms to lift the body off the ground. Exhale, drop the body to the ground. You can lift the buttocks and leave the legs on the floor, if you choose.
Time:
1 - 3 minutes
Posture:
Come back into Easy Pose. Bring the hands in front of the solar plexus. The left hand faces the body and the right hand presses the back of the left wrist with the base of the palm. Hold Neck Lock and look down.
Breath:
Begin powerful, long, deep breathing.
Time:
1 - 3 minutes
Maha Mudra Row Boat
Posture:
Sit with the legs stretched out in front. Bring the arms out parallel to the ground, with the hands in fists and the thumbs pointing up. Keep the arms parallel to the ground.
Breath:
Inhale, stretch forward. Exhale, lean back. Flow.
Time:
1 - 3 minutes
Posture:
Lie onto the back. Bend the knees and bring the soles of the feet flat onto the
ground with the heels at the buttocks. Grab the ankles.
Breath:
Inhale, lift the pelvis up. Exhale, come down. Flow.
Time:
1 - 3 minutes
Tiger Extensions
Posture:
Part 1 - Left Leg: Come into Cat-Cow Pose. Exhale as you bring the left knee to the forehead. Inhale as you stretch the left leg out and up behind you. Continue this movement. Stay in this position for the next part.
Part 2 - Right Leg: Switch legs and repeat.
Time:
2 - 6 minutes on each side.
Posture:
Sit on the heels. Bring the forearms to the ground in front of knees with the palms together and the thumbs pointing up. Keep the chin up to create pressure on the lower back. Inhale as you stretch the body forward over the hands. Exhale as the body sits back on the heels. This is a small movement. You should feel a stretch in the area of the kidneys. Continue this movement.
Time:
1 - 3 minutes
Rock and Roll on the Spine
Posture:
Lie on the back. Bring the knees to the chest with the nose between the knees. Breath normally and roll back and forth on the spine.
Time:
1 - 3 minutes
Deep Relaxation on Back
Time:
11 - 60 minutes
Comments:
This exercise set is done with very little rest between the exercises. Do we have a reserve capacity to get to our destination despite the snowstorm? Our energy can be flowing, we can be eating well, sleeping enough, but if our adrenals fail, it is hard to keep up. We get tired and snappy. Glandular balance, and in particular, strong adrenals and kidneys are important to have that extra edge, to control anger and hypoglycemia. Without strong adrenals and kidneys, the heart can't function well.
Published in KRI International Teacher Training Manual Level 1