This physically energising practice of Prana Kriya yoga has long been highly regarded among many great masters and yogis to hold the key to slowing down the ageing process. Prana is life force and kriya means movement. It differs from usual yoga asanas. By retaining the breath it strengthens the heart muscle and gives you a complete body, mind and breath experience. Keep your eyes open throughout the practice.
1. DOHAN KRIYA (CHURNING THE BUTTER)
From a seated position, bring both legs straight approximately one metre apart, feet flexed, thighs rolled out to in, extend your torso upwards feeling the gravity through your sitting bones, lower abdomen engaged.
Outstretch your arms in front of you at shoulder height with a light fist. With an inhalation draw right elbow back, left arm forwards and on an exhalation pull left elbow back extending right arm forward.
Most of the force in the practice is with the backwards pull of the arm, not with a forward force, it is not a karate punch.
This opens the chest, heart chakra and creates a gentle twist in the abdomen. Repeat for 10 breaths on the right then with the left.
2. KASHTHA TAKSHANA KRIYA (CHOPPING WOOD)
Interlock your fingers in front of you, pressing the palms together and maintain this position throughout the practice. With a sudden, strong and active inhalation extend your arms up to open your chest looking into eyebrows, creating a small arch in the back.
Engage lower abdomen, retain your breath and position for the count of 4
On an active exhalation bring the arms down close to your body, gazing at tip of nose. Repeat 10 times.
3. NRATYA KRIYA (DANCER)
Stand engaged, feet together, arms extended sideways away from shoulders to open your chest and engage your lower abdomen.
Inhaling jump up, landing on balls of feet, heels touching, turning your palms up. Legs bent, knees extending sideways away from groins, stretching the tailbone towards the floor. Hold the breath with the posture.
Exhaling sit on heels, elbows resting on knees, interlock fingers hold for count of 4, then inhaling come up and repeat 5 times.
4. SARVANGA KRIYA (WHOLE BODY)
Stand erect and feet 1 metre apart arms extended up beside your ears. Feel the lift in torso and engage lower abdomen, gently arch back with tight buttocks, with clenched fists, press the left wrist against right wrist.
Inhaling extend torso forwards away from left waist down to right foot, circle to left foot, exhaling come up arch back with outer retention of breath. Repeat 5 times, then change the wrist taking right wrist in front of left, inhaling down towards left foot and repeat 5 times.