Kriya - Exercises to Create a Disease-Free Body

(Reaching Me in Me, pp. 15-16; Taught by Yogi Bhajan on June 18, 1984.)

Lie Down Flat on Your Back. Legs are straight and your heels are touching. Your hands are under your neck, touching the skin. You’re your hips left and right and up and down like a jumping bean. Move vigorously. After 2 ½ minutes begin Breath of Fire and continue the movement for an additional 1 minute.

This movement stimulates the nervous system which ultimately is the base power. If the base power is well stimulated, human effectiveness is greater than otherwise. 

Remain on Your Back. Legs are straight and your heels are touching. Cross your hands over your heart center. Inhale through your nose and raise your legs up to 90 degrees. Exhale through your mouth as you lower your legs. Continue these leg lifts for 5 minutes.

Hand over hand at the heart center is the most neutral energy posture possible. 

Remain on Your Back. Keep your hands in the same position and you’re your legs up to 90 degrees. Hold this position. Listen to Kulwant Singh’s Jaap Sahib: Last Four Lines as you inhale through the nose and exhale through the mouth for 2 minutes. Hold the position and begin to sing along with the tape for an additional 3 minutes. Sing from the rib cage. Sing from the heart.

Chattr Chakkr vartee, chattr chakkr bhugatay

Suyumbhav subhang, sarag daa sarab jugatay

Dukaalang pranassee, dayaalang, saroopay

Sadaa ang sangay, abhangang bibhootay.  

Meaning of Mantra:

Thou art pervading in all the four quarters of the universe,

Thou art the enjoyer in all the four quarters of the universe.

Thou art self-illumined and united with all.

Destroyer of bad times, embodiment of mercy.

Thou art ever within us.

Thou art the everlasting giver of undestroyable power.

Remain on Your Back. Keeping your legs up at 90 degrees and your hands crossed over your heart, criss-cross your legs. Continue singing, 7 minutes.

Remain on Your Back. Keep your hands in the same position and raise each leg alternately to 90 degrees. As one leg goes up, the other leg goes down. Bring the legs all the way to the ground. Keep singing.

Easy Pose. Have your arms up in the air with the palms facing forward. Begin opening and closing your arms, criss-crossing them over your head. Keep the elbows straight. Continue singing, 7 minutes.

Then, continue the movement, but, instead of singing, inhale through the nose and exhale through the mouth for 2 minutes.

“Stimulate the lymph glands to get the poison out. It is a prayer. Move your hands to create a vacuum pressure to move the Kundalini Shakti up. Do it with sacredness.” 

Easy Pose. Place your hands on your shoulders. Twist left and right, moving from the hips. Vigorously move the ribcage. Inhale through the nose, exhale through the mouth for 2 ½ minutes. Then begin singing for the last 1 ½ minutes.

Lie Down on Your Back. Bend your legs, bringing your knees to your chest. Extend the legs straight out allowing the heels to touch the ground. When the feet touch the ground, bring the knees back to the chest. Continue the movement for 3 minutes. (If your knees don’t obey you, you can use your hands to press your knees to your chest.)

This exercise can help relieve gas.  

Relax. Remain on your back and relax every part of your body. Meditatively move through your body, relaxing each part. Remain relaxed and motionless, allowing your body to recuperate. Fly away you’re your body. Meditate on the heavens, beauty and excellence. Don’t move for any reason. 8 ½ minutes.

During this layout, Yogi Bhajan played Kulwant Singh’s Jaap Sahib: Last Four Lines for 5 minutes and then 3 ½ minutes of Singh Kaur’s “Beloved God,” from Peace Lagoon.

Remain on Your Back. Rotate your wrists and ankles for 2 minutes.

Remain on Your Back. Raise your arms straight up to 90 degrees with the fingers wide open. Your feet are relaxed, resting on the floor, 30 seconds.

Then, move your arms in circles with no bend in the elbows for 1 minute.


Comments: When your circulation is strong, disease doesn’t like to visit you. This set moves your blood, lymph and prana. It activates the nervous system from the navel center, distributing energy so you can relax and live fear-free and full of health (Gurucharan Singh Khalsa).

Chattr Chakkr Vartee is the mantra for the heart center,

it gives direct energy to it.

When you are sinking, if you know this mantra and can sing it,

you can totally recuperate yourself.

 — Yogi Bhajan

Spirit is stronger than the physical body.”

--Yogi Bhajan.


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