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Kriya - Lower Back and Hips

(The Art, Science & Application of Kundalini Yoga, Nirvair Singh Khalsa, pp. 189-194)


Pelvic Grind Left. Place your hands on your knees and begin grinding yourself in a big, smooth circle going to the left. Lift the chest up high as you tilt the pelvis back, then lean to the left, then arch and lean forward, then lean to the right. Keep the chin level to the ground in both positions. Normal breath (90 seconds).


Doing this exercise, by itself, for 31 minutes a day can maintain your youth.


Pelvic Grind Right. Continue grinding yourself in a big, smooth circle going to the right. Lift the chest up high as you tilt the pelvis back, then lean to the right, then arch and lean forward, then lean to the left. Keep the chin level to the ground in both positions. Normal breath (90 seconds).


Great for lower back and hips. Helps make elimination regular.


Front Stretch Left. Stretch your left leg out in front of you straight; right foot against the inner thigh of the left leg. With both hands, stretch forward then down over the left leg. Hold on to your shin, ankle or foot with both hands. Think “belly to thighs” or “heart to knees.” Keep the chin at a right angle to the chest. Stretch forward and then down, until you feel gently challenged by the stretch. Hold it steady, no bouncing. Long, slow, deep breathing (2 minutes).


Front Stretch Right. Stretch your right leg out in front of you straight; left foot against the inner thigh of the right leg. With both hands, stretch forward then down over the right leg. Hold on to your shin, ankle or foot with both hands. Think “belly to thighs” or “heart to knees.” Keep the chin at a right angle to the chest. Stretch forward and then down, until you feel gently challenged by the stretch. Hold it steady, no bouncing. Long, slow, deep breathing (2 minutes).


The above two exercises stretch the life nerve (sciatic). They are also good for the lower back, stretching the hamstrings and relaxing the quads.


Basic Spine Flex. Place the hands on the shins right above the ankles. Grasp the shins firmly and inhale through the nose, keeping the chest up high and tilting the pelvis forward. Exhale through the nose, keeping the chest high and tilting the pelvis in the opposite way. Inhale, flexing the spine forward; exhale, flexing the spine backward (3 minutes.)


Wide Leg Stretch Left. Stretch both legs out in front of you straight and then separate the legs until they are wide apart. Bring the torso upright and turn it to the left and with both hands, stretch forward then down over the left leg. Hold on to your shin, ankle or foot with both hands. Think “belly to the thigh” or “heart to the knee.” Keep the chin at a right angle to the chest. Stretch forward and then down, until you feel gently challenged by the stretch. Hold it steady, no bouncing. Long, slow, deep breathing (2 minutes).


Wide Leg Stretch Right. Bring the torso upright and turn it to the left and with both hands, stretch forward then down over the right leg. Hold on to your shin, ankle or foot with both hands. Keep the chin at a right angle to the chest. Stretch forward and then down, until you feel gently challenged by the stretch. Hold it steady, no bouncing. Long, slow, deep breathing (2 minutes).


Wide Leg Stretch Lean Back. Keep the legs wide and bring the torso upright. Lean back on the hands keeping the pelvis tilted forward. Chest up high, shoulders rolled back and down. Place your weight on the hands and heels as though you are going to lift the body off the ground. Hold the position. Long, slow, deep breathing (1 minute).


Both of the above exercises stretches the life nerve (sciatic) and the sex nerve (inner thigh). They are also good for the lower back, stretching the hamstrings and relaxing the quads. Helpful with elimination as well. 


Wide Leg Stretch Center. Bring the torso upright. Bring both hands on the ground in the center with the palms flat on the ground shoulder width apart. Keep the chin at a right angle to the chest. Stretch forward and then down, until you feel gently challenged by the stretch. Hold it steady, no bouncing. Long, slow, deep breathing (1 minute).


Legs Straight Flop Feet. Sit with the legs in front of you straight with the feet about shoulder width apart. Rest on the hands with the arms in back of you. Begin flopping the feet in and out towards and away from each other, rotating from the hips. Normal breath (2 minutes).


This exercise is good for the hips and helps to adjust the sacrum area (very lower back). 


Pelvic Raises. Lie down on the back flat with the knees up and the feet flat. Feet are about shoulder-width apart. Reach out with the hands and catch the ankles (if you can). If you cannot catch the ankles, then keep the palms flat on the ground near your hips. Pull Root Lock. Place a block between your knees. Roll the tops of your thighs inward as you hold the block in place. Inhale and raise the pelvis up high, really arch up. Exhale and lower the body back to the ground. Inhale up and exhale down. 2 minutes.


Hip Leg Thrusts. Remain on the back and bring the soles of the feet together with the knees wide apart and the feet lifted off the ground. Arms are by the side palms up. Pull Root Lock. Inhale and thrust the left leg out to a 45-degree angle to the body with the toe pointed and about 18 inches off the ground. Exhale and bring the foot back to center, touching the sole of the right foot. Inhale and thrust the right leg out to a 45-degree angle to the body with the toe pointed and about 18 inches off the ground. Exhale and bring the foot back to center touching the sole of the left foot. Keep the knees wide. Continue with one side and then the other. Powerful, deep breaths (2 minutes).


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