Kriya - Stretching Series

(The Art, Science & Application of Kundalini Yoga, Nirvair Singh Khalsa, pp. 95-99).


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 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).

All three 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. 


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. 


Cobra Pose. Come lying down flat on the stomach. Bring the chin on the ground with the palms down on your mat underneath and slightly forward of the shoulders. Inhale and raise the head up, chest up and now smoothly push yourself up. Make sure the arms are shoulder-width apart, fingers pointing forward, elbows rolled back and down, chest high and head back. If you’re flexible, the whole pelvic area is on the ground.

(There are two ways to move into Cobra Pose. The classic way is to engage the hands under the shoulders with palms flat on the ground. The feet are together with the tops of the feet on the ground. Arch up with the upper body first. Pull the shoulders down and back. Then pull the head and heart up. If you are flexible, straighten the arms. Alternatively start out in Platform Pose and drop down into Cobra, gradually moving into the posture, even keeping the pelvis off the ground. If you are not very flexible keep the forearms on the ground like a sphinx or do not straighten the arms. Either way, stretch up across the abdomen and chest and away from the lower back.)

Long, slow, deep breathing (2 minutes).

Opens the diaphragm and chest. Energizes the navel and heart centers. It is a great stretch for the total spine. It adjusts the internal organs. It benefits the kidneys and adrenal glands. 


Body Survey Relaxation. Relaxing on your stomach, taka moment to survey the body, working from the feet all the way up to the head. Go part by part and let the body speak to you. Discover where you are holding tension in the body. Normal breath (1 minute).


Baby Pose Arms Front. Sit back on the heels and place the forehead on the ground. Have the arms stretched out in front of you on the ground, shoulder width apart. Have the forearms on the ground supporting the head, palms flat against the floor. Relax in this position. Normal breath (1 minute).

This is a resting posture that is great for the digestion, heart and circulation. 


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. They are also good for the lower back, stretching the hamstrings and relaxing the quads.