K.R.I. Level One Teacher Training Manual, pp. 216-218.)
Stand Up. Balance equally on the two feet. Keep both arms straight with no bend in the elbows. Make “Buddhi Mudra” with each hand (touch the tip of the little finger to the tip of the thumb, the other fingers relaxed but straight). Swing the arms in giant circles up and back over the head, then down in back and forward. Your beat is automatic and strong. Concentrate and put all your energy into the exercise. It should be a smooth and continuous swing. Continue for 5 minutes. Then inhale and stretch the arms straight up briefly.
Stand up and reverse the direction of the arm swing. Make fists of both hands. Swing the arms down in front, up in back and over the heard. Keep the arms straight and move powerfully. Continue for 1-2 minutes. Then inhale forward with the arms parallel to the ground and relax them.
Stand up straight. Raise the arms over the head. Keep the arms straight. Put the palms flat together. Then bend forward and place both palms flat on the ground. Strike the ground with the palms seven times as you bounce slightly in the bent position. Chant the sound, “Har,” with each bounce. Then rise and clap the hands together over the head as you say, “Haree!” Create a steady rhythm so that the chant is continuous: Har, Har, Har, Har, Har, Har, Har, Haree! Continue for 6-7 minutes. Then inhale and stretch up briefly and relax down. (“Har” is the Creative aspect of God. “Haree” means God in Action.)
Sit down with the legs stretched out in front. Keep the legs and the sides of the heels together. Place the palms on the ground next to the hips. Lift both legs up to a 60 degree angle, then let them back down. Do this motion vigorously. Add the breath to this motion. Use a strong Breath of Fire. Coordinate one inhale-exhale in the Breath of Fire as you lift the legs and another as the legs go back down. Continue for 2 minutes.
Sit with the legs outstretched in front. Place the palms on the ground next to the hips. Lift the legs off the ground 1 ½ feet. Begin a criss-cross motion of the legs. Spread them comfortably to 45 degrees. Add the Breath of Fire in synchrony with the motion. Continue for 2-3 minutes then inhale and hold the legs together briefly, then relax down.
Sit in Easy Pose. Extend the arms in front of the torso parallel to the ground and to each other. Palms face down. Begin a criss-cross scissor motion. Alternate which arm crosses over the top of the other. When they separate bring them to shoulder width apart. Add to the motion a powerful Breath of Fire. Continue for 30-60 seconds. Then inhale with the arms parallel and relax.
Sit on the heels. Bend forward and place the forehead on the ground. Extend the arms back along the sides on the ground. The palms face up. Concentrate at the brow point. Do Breath of Fire. Continue for 30-60 seconds.
Same position. Lift the arms up and join the hands together behind the back. Interlace the fingers of the two hands in a Venus Lock. Cross the thumbs over each other to lock the hands firmly. Lift the arms up and back down. Create a steady fast rhythmical motion. Add the Breath of Fire to the motion. Do one Breath of Fire as the arms go up and one as the arms go down. Continue for two minutes. Then inhale and raise the arms up, hold briefly and relax.
Sit in Easy Pose. Become very meditative. Keep the spine straight, chest lifted slightly and lower spine tucked gently forward. Elevate your thoughts to the infinite, the unlimited and the vast. Open your heart and give your best personal prayer for empowerment, healing and awareness. Put your head, heart and soul into it. (Example of a prayer is: “Blessed God, give us strength, faith and truth to guide ourselves now and forever. Sat Nam. Blessings, blessings, blessings to all.”) Continue for 2-3 minutes. Then relax completely.
Comments: You feel full of energy and in control when the lungs and circulation are in excellent shape. The breath and its flow in the body determine your emotional base. This set retools the lungs and improves circulation throughout the body. It is a rhythmical and short kriya for intermediate students or for enthusiastic beginners who are in good condition.
Exercise #1 stimulates the lungs, lung meridians and flushes the upper lymph system. #2 balances the motion of #1 and it releases the circulation through the neck and cheeks. #3 stimulates the navel chakra. It releases reserve energy to heal and coordinate the body and to improve circulation in the digestive areas. The mantra is an effective trigger for navel point energy. It also frees up emotions like fear and confusion that block your ability to act decisively. #4 pushes circulation below the navel and stimulates the lower colon. It enhances circulation to the lower legs. #5 reinforces the effects of #4 but adds balance to the electromagnetic field. It is also excellent for strengthening the sexual system. #6 rejuvenates the lungs and synchronizes the electromagnetic field of the heart with the breath rhythm. #7 brings a circulatory flush to the brain, eyes and upper glands. #8 affects the very top of the lungs and builds the magnetic field.
In 22 minutes a day you can practice this Kriya and rebuild your system. It will prepare your lungs for an excellent practice of pranayam in Kundalini Yoga.