Classic Kundalini Quickies!
One of the most common excuses people use to avoid committing to a daily yoga practice is they do not have any extra time in their day for yoga.
Of course, no one has “extra time.” But everyone absolutely has “enough time.’
Especially if they practice what I call Kundalini Quickies, or yoga sets, that can be done in 10 minutes or less.
Here is a classic kriya that energizes and opens you up completely in only three exercises!
Begin standing with the legs about two feet apart. Bend the elbows and bring the palms up in front of the shoulders, facing forward and fingers spread wide apart. Keep the hands in this position and begin the breath of fire. Slowly start to bend the knees as you move down and then rise standing up. Keep the breath of fire going and let the knees bend as much as possible as you move back and forth from a light or deep squat to standing. Continue for 1 to 3 minutes and then inhale up and exhale. Allow the breath to slow down some and remain standing for the next exercise.
Bring the legs together in a normal standing position and extend the arms out to the sides, palms up and parallel to the ground. As you inhale, jump (or step) the legs part and clap the hands over the head. As you exhale bring the feet back toward each other and lower the arms parallel to the ground (this is a modified “Jumping Jack” with a powerful coordinated breath). Continue for 1 to 3 minutes and then return to a normal standing position. Allow the breath to slow down some and remain standing for the next exercise.
Again open the legs apart and extend the arms out to the sides, parallel to the ground. Inhale and as you exhale, bring one hand down toward the opposite leg, ankle or foot. Inhale back to standing position, all the way standing up straight, and then exhale and bring the other hand down toward the opposite leg, ankle or foot. Continue these “windmills” for 1 to 2 minutes.
When completed, immediately sit down and begin a long and gentle breath for 2 to 3 minutes until the heart rate and breath rate are completely normal.