Kriya to Open the Heart Centre

Windmill:  join hands in bear grip at chest.  Inhale and raise one elbow while lowering the other, exhale and reverse positions.  Rapid rhythm for 2 minutes.

 Yoga mudra:  sit on the heels and join your hands behind your back.  Bring the forehead to the floor and your arms straight up with the inhale, exhale and relax onto your heels; or, remain with forehead down, arms pushed back and do long deep breathing for 3 minutes.  Another variation is to chant ONG (creative energy) on the way down, SOHUNG (I am thine) as you come up.

 Sit in easy pose:  arms out to the side and parallel to the ground, palms facing away from your head.  Breath of Fire for 2 minutes.  Meditate on the inflow of prana through the palms.

 Lie on back:  inhale with mental sound, SAT, raising right arm and left leg up to 90 degrees; exhale with mental sound NAM, lowering the arm and leg.  Repeat with the opposite arm and leg, and then continue alternating for 5 minutes, breathing deeply and continuously.  The blood will be completely circulated through the system.

Run in place:  on the toes, with arms parallel to the ground, forearms at 90 degrees and hands in gyan mudra.  Breath of fire for 3 minutes.

Shoulder stand:  lie on the back, bring legs up so they are above the head; lower back is supported with the hands.  Relax in this position doing long, deep breathing for 3 – 5 minutes.  Increases blood supply to the brain and relieved tiredness.

Triangle pose:  stand with the feet together and brig the hands to the floor, about 4” in front of the feet (sacrum is highest point).  Make a perfect triangle with the body, keeping the arms and legs straight.  Long, deep breathing for 5 minutes.  Aids the circulation to the extremities and to the brain.

 relax on your back for 5 minutes before meditation.