I Am Uniquely Eve

Mover * Shaker * Dancer * Actor

Today’s Kriya is the Nabhi Kriya for Prana-Apana from the Aquarian Teacher by Yogi Bhajan

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Today’s Kriya is the Nabhi Kriya for Prana-Apana from the Aquarian Teacher by Yogi Bhajan

1. Life Nerve Stretch var.

• Right leg straight

• Leg Foot on Right side of leg; a comfortable seated floor-tree so you get maximum stretch with as little strain as possible.

• Hold Foot. Bend straightened leg until you can grasp toe. Stretch might increase by straightening leg as pose progresses.

• Press thumbs against big toenail

• Tuck chin so back of neck is very long

• Breath-of-Fire 1min. Focus on big toe through eagle eyes.

• Switch sides

• Inhale/Exhale/Relax.

2. Kicking Buttocks

• Alternately kick buttocks with heels.

• Inhale while raising a leg; Exhale while striking buttocks

• 2min.

• Inhale/Exhale/Relax

3. Leg Pistons

• Inhale, left knee to chest; right leg out parallel to the floor. Extended leg stays parallel to floor.

• Exhale as left leg extends and right knee comes to chest

• Powerful breath 2min.

• Inhale extend both legs out.

• Exhale/Relax.

4. Front Platform

• Press up; weight supported by hands and tops of feet (Do not lock elbows)

• Straight from Head-to-Toe

• Breath-of-Fire 2min.

• Inhale and hold breath briefly

• Exhale.

• Inhale.

• Exhale completely and hold breath out briefly.

• Inhale/Exhale/Relax

5. Stretch Pose

• Raise heels 6”

• Raise head & Shoulders 6” and stare at toes.

• Arms stretched by sides pointing at toes.

• Inhale hold briefly.

• Exhale.

• Inhale. Exhale completely and apply Root Lock.

• Inhale/Exhale/Relax

6. Heart Center Stretch for Healing

• Spread arms 60 degrees, parallel to ground, as if to open arms to embrace someone.

• Take a few Long-Deep_Breaths.

• Inhale, make fists and bring fists to the center of chest, as if pulling in a great weight.

• When fists reach chest center, exhale forcefully.

• Repeat 2-3 times.

• Arms out again. Tense fingers. Long-Deep-Breathing 1min.

• Slowly bring hands hands approximately 4 inches form chest, palms facing, not touching each other. Stare at the space between the palms and feel the energy flow between the hands.

• Long-Deep-Breathing 1min.

• Bring palms together. Meditate with attention at the Brow Point. 1min.

• Bend forward from waist, bring forehead and palm to floor. Relax. 1-2min.

7. Caliber of life Meditation: Conquer mild depression and discouragement

• Easy pose

• Light neck lock.

• Extend arms straight forward, parallel to ground. Elbows remain straight through the whole meditation.

• Curl fingers of right hand into a fist.

• Extend thumb straight up.

• Wrap fingers of left hand around right, so end of palms still touch and extend thumb straight up, so that both thumbs touch along their sides. There will be a tiny “v” between the tips f the two thumbs.

• Focus eyes on this “v”.

• Look as if through a eagle eyes, seeing far away and seeing the “v”.

◦ Inhale deeply 5sec.

◦ Exhale completely 5sec.

◦ Suspend breath out for 15sec. (can increase hold to up to 1min.)

◦ Start with 3min and work up to a maximum of 11min.

Author: Eve Costarelli

Always Be Dancing: Move With Eve: I bring accessible yoga, dance and mindfulness programs to school communities, fitness professionals, Pt's/OT's, yoga studios and every(body) in between through classes, workshops, professional development seminars, public speaking, and guest blogging. I can create a program specific to your needs. My self designed ¡Ole Namaste! infuses the movements, breathwork and meditation of yoga with the music and dance of flamenco. Come have a body stretching, breath enhancing, mind relaxing, hand clapping good time! In this fun, upbeat mindful movement class, that is infused with the music and dance of flamenco, students will absorb the dramatic postures and colorful flavor of flamenco while exploring yoga poses, flamenco technique, breathwork and meditation. Each class will include a demonstration of flamenco by the instructor.

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