(Waves of Healing, Siri Atma Singh, M.D., pp. 184-189)
Throughout the kriya, concentrate on the Third Eye point (above the nose, between the eyebrows) with your eyelids closed and do long, slow, deep breathing for 1-3 minutes unless otherwise specified.
Sufi Grind. Sit in Easy Pose with your hands on your knees. Begin circling your torso from the base in one direction, keeping your spine straight. Feel the maximum stretch at the heart level. Inhale as you rotate forward, exhale as you rotate back. Change directions half-way through. To end, inhale, straighten the spine and apply Mulbandh; exhale and relax.
Sit with your legs out straight, feet together and flexed. Bend forward with your arms in line with your spine, parallel to each other with the palms facing each other. Stretch over and beyond your feet without touching them and do Breath of Fire.
Sit in Easy Pose. Raise your arms up to a 60 degree angle. Bend the fingers so your fingertips touch the pads of the palms. The thumbs point straight up, palms face forward. Apply Jalandhar Bandh(Neck Lock) and do Breath of Fire. To end, inhale and apply Mulbandh, exhale and relax.
Stand with your feet together. Bend forward from the hips and place your palms flat on the floor, arms straight. To end, slowly come standing up.
Stand and bring the legs wide apart. Bend your knees until the thighs are parallel to the floor. Balance with your hands on your thighs just above the knees, fingers in front.
Standing, bend the right leg and put the outer heel of your foot in your groin so the sole of your foot faces upward. Bend forward from the hips until you reach the floor with the palms of your hands. Let your head relax down and hold the posture. Switch legs and repeat.
Sit in Easy Pose. Put your hands in Prayer Mudra. Meditate on the breath.
Cobra Pose. Lie on your stomach with your legs straight out, feet together, top of the feet on the floor. Put the palms on the floor under your shoulders. Inhale into Cobra Pose as high as you can comfortably, raising the ribcage and pulling the navel in and up, leaving your hips on the floor. Hold the posture with Sitali Pranayam (inhale through the open mouth with curled tongue and exhale through the nose).
Lie on your back with your arms at your sides, palms on the floor. Apply Jalandhar Bandh and raise both legs to 60 degrees. Bicycle the legs as you do Breath of Fire.
© The Teachings of Yogi Bhajan - All Rights Reserved
All teachings, yoga sets, techniques, kriyas and meditations courtesy of The Teachings of Yogi Bhajan. Reprinted with permission. Unauthorized duplication is a violation of applicable laws. ALL RIGHTS RESERVED. No part of these Teachings may be reproduced or transmitted in any form by any means, electronic or mechanical, including photocopying and recording, or by any information storage and retrieval system, except as may be expressly permitted in writing by the The Teachings of Yogi Bhajan. To request permission, please write to KRI at PO Box 1819, Santa Cruz, NM 87567 or see www.kriteachings.org