Three repetitions of this kriya is a very effective practice. This kriya promotes calmness and disease-resistance by invigorating the first chakra to improve elimination; by strengthening the nervous system and by improving endurance through the third chakra; and by increasing upper body circulation and the strength of the heart.
First Chakra Exercise
Posture: Sit in Easy Pose
Mudra: Interlace the fingers of both hands and press the thumb tips together. Put this hand lock with palms up in the lap.
Locks: Apply mulbandh, by contracting and pulling up the rectum, lifting up the sex organ, and pulling in the Navel Point.
Mantra: God and me, me and God, are One
With each cycle of the mantra, pull up the locks a little tighter.
Continue for 3 minutes.
Stomach Pump
Posture: Sit in Easy Pose with the hands in Gyan Mudra, resting on the knees.
Breath: Inhale deeply, exhale slowly and completely without dropping the rib cage. Hold the breath out and pump the stomach in and out. When you cannot pump anymore, take another breath and continue.
Continue for 3 minutes.
Heart Helper
Posture: Sit in Easy Pose.
Mudra: Bring the left arm in back of the torso. Bend at the elbow and stretch the left hand toward the right shoulder. The palm faces away from the body.
Breath: Inhale deeply, exhale completely. Hold the breath out as long as you can. Apply mulbandh. Then inhale and repeat the cycle.
Continue for 3 – 5 minutes.
Meditation
Posture, Focus, Breath: Sit in any comfortable meditation posture. Meditate on the regular energetic flow of the breath. Feel your radiance and light.
Continue for 3 – 11 minutes.