KRIYA KANTHA PADMA KRIYA

(Level One Teacher Training Manual (old version), pp. 409-410)

1. Stand Straight. Place the palms together in prayer pose at the center of the chest. Inhale deeply as you extend the arms up to a 60 degree angle from the horizon. Keep the palms together. As you inhale and life the arms, let the head tilt up and back so you can look toward the sky. Exhale smoothly as you return the arms to the first position and as you bring the head to a normal position with the chin pulled in. Create a steady motion with the breath. Continue for 3-5 minutes. 2. Rock Pose. Sit on the heels. Extend both arms out from the sides of the torso, parallel to the ground, palms facing up. Turn the head to the left with a deep inhale. Turn the head to the right with a deep exhale. Mentally chant Sat and exhale Nam. Continue for 3 minutes. 3. Easy Pose. Sit in an easy cross-legged posture. Place the hands on the knees. Start rhythmic alternate shoulder shrugs with a strong breath: inhale as you lift the left shoulder up, exhale as you relax the shoulder. Then inhale as you lift the right shoulder up and exhale as you relax the shoulder. Continue 2 minutes then inhale and lift both shoulders gently, keeping the neck relaxed. 4. Rock Pose. Sit on the heels. Stretch both arms forward, parallel to the ground and to each other. Palms face down. Drop the head back to a comfortable angle to look toward the sky. Begin a steady, powerful Breath of Fire. Continue for 3 minutes. Then inhale as you straighten the neck and pull in the chin. 5. Easy Pose. Sit cross-legged. Interlace the hands in Venus Lock. Place the hands at the small of the lower back. Bend the head forward so the chin rests at the notch in the collar bone at the top of the sternum. Begin Breath of Fire. Continue for 3 minutes. 6. Easy Pose. Sit cross-legged. Spine erect, chest slightly lifted. Hands rest on the knees in Gyan Mudra. Inhale completely as you turn the head to the right. Exhale completely as you turn the head to the left. Mentally vibrate Sat Nam. Continue for 26 times or 3 minutes. Inhale to the center at the end and hold briefly as you focus at the brow point. 7. Sit with the Legs Stretched Out Straight. The legs are together. Press the feet gently forward. Place the hands on the ground at the sides and behind the hips. Angle the spine back 30 degrees from vertical. Lift the head up and back to look toward the sky. Start a steady, long, deep breath. Continue for 5 minutes. Then inhale and straighten the neck. Relax.

8. Sat Kriya Position. Sit on the heels. Lock the fingers together. Cross the thumbs. Point the index finger up. Raise the arms over the head and hug the ears. Elbows straight. Inhale as you tilt arms, head and torso forward 30 degrees. Move them as a single unit that pivots from the base of the spine. Exhale deeply as you go up then back to 30 degrees from vertical. Continue this motion for 3 minutes. Then inhale straight, exhale and apply Mahabhanda. Relax.

Comments: This set is named, the kriya for the lotus of the throat. It is a complete workout for the thyroid and parathyroid glands. It also helps the thymus gland and the immune system. Follow this set with a deep meditation on the heart center or on the higher chakras. If you want a great experience of the energy and beauty of Kundalini Yoga, do this kriya every day for 40 days. Do it at the same time each day. Follow it by chanting the mantra Sat Nam Sat Nam Sat Nam Sat Nam Sat Nam Sat Nam Wahe Guru. Chant in a steady rhythm with a quick small inhale after Guru. Meditate this way for 31 minutes. Then sit silently and survey all your words of the previous day to understand if they were truthful and from the heart. During the 40 days be humble, forthright, sincere and truthful. It will open the power of Vach Siddhithe power of your word. You will understand the real meaning of what is spoken. You will increase your sensitivity to speak what is true. Your word will gain force with yourself and with others.
Prepare the body and glands with a good kriya. Once the body-soil is tilled then plant deeply into it the seeds of Naam or creative sound that serve as a template for further development. This combination is an excellent yoga class. But sometimes choose a complete set like this to master for 40 to 120 days.

THROAT LOTUS KRIYA or Kantha Padma Kirya

This is a total workout for the thyroid and parathyroid glands. It works on the thymus gland and the immune system.

For maximum results to this Kirya for 40 days at the same time every day with a relaxation and meditation at the end of the yoga set.

KANTHA PADMA KRIYA

1.Start In: Standing Namaste Pose 3 minutes Stand Straight with hands at the center of the chest in Prayer Pose Inhale deeply and bring the arm straight up to 60 degrees. Bring the head back. You don't have to tilt the body back just the head. It isn't much of a tilt. Create a steady motion with the breath. Look up like you are looking at the sky. 2. Start In: Rock Pose - (Vajrasana) 3 minutes Come sitting into rock pose. Bring the arms out to the side with the palms up. Turn the head to the left and inhale. Turn the head to the right and exhale. Mental think SAT on the inhale. Think NAM on the exhale. Focus your eyes on the 3rd eye. 3. Start In: Easy Pose - (Sukasana) - Comfortable cross-legged posture. 2 minutes Come into easy pose. Bring the hands palms down holding the knees and do alternate shoulder shrugs. Inhale as you lift the shoulder. Keep the concentration on your breath with the eyes focused up. Most people carry tension in their shoulders. (1min) Lift and drop both shoulder simultaneously (1 min) Inhale both shoulders up. Relax. Think SAT on the inhale. Think NAM on the exhale Balance any tension. 4. Start In: Rock Pose - (Vajrasana) - (Heroes Pose) 3 minutes Stretch the palms forward -and lock the elbows. Palms are down. Drop the head back and do Breath of Fire (see footnotes for explanation). Be Great! Keep the head back - it won't fall off. Inhale deeply as you bring your head slowly forward and tuck it into the notch of the chest, dig it in. Relax

Venus Lock

5. Start In: Easy Pose - (Sukasana) - Comfortable cross-legged posture. 3 minutes Relax into easy pose. Interlock the hands into Venus lock. (see footnotes). This stimulates all the tatavas in the body and is a good way to pray over your food.

The fingers are interlaced with the right index finger on top

Bring the hands behind your back still in Venus lock and place the hands in the small of the back. Bring your chin to your chest and doBreath of Fire (see footnotes). Try to get your chin into the little notch at the sternum. Keep the spine straight. Inhale slowly and bring the head up to level. Inhale slowly and bring the head up to level Try to get your chin into the little notch at the sternum. Keep the spine straight 6. Start In: Easy Pose - (Sukasana) - Comfortable cross-legged posture. 3 minutes Sit in easy cross-legged posture and bring the hands into Gyan Mudra Inhale as you turn the head to the right thinking SAT and exhale as you turn the head to the left thinking NAM. Maximum breath. Maximum concentration. Turn the head not the shoulders. Sat on the inhale Nam on the exhale. It works on the thymus gland that controls the immune system. Inhale to the center. Roll the eyes up, pull Mul banda (see footnotes). Exhale relax. Keep the eyes focused up. 7. Start In: Modified Easy Pose - (Sukasana) Sit on the floor with your legs straight out in front. 5 minutes Stretch the legs straight out in front. Bring the trunk back 30 degrees supported with your arms elbows locked palms on the floor behind you. That's half of 60 degrees. That's not a lot. Drop the head back. Inhale long and deep, keep the head back. Concentrate. To end inhale deeply and slowly bring the head forward keeping the body straight.

8. Start in: Rock Pose - (Vajrasana) raise the arms straight up for Sat Kriya (Sit on heels in rock pose and rise the hands straight up over the head palms together) 3 minutes Sit on the heels in rock pose with the arms over your head. `The elbows are hugging the ears. Palms together (alternate: fingers interlock index finger up or easy pose if rock pose is not possible.).Palms together over the head and stretch up. Rock from the hips 30 degrees forward and 30 degrees back.Thinking SAT Inhale forward and thinking NAM exhale back. Just pivot from the hips keeping arms, head and back in line. To end inhale Straighten, stretch, exhale, inhale. Pull Mahabanda. (see footnotes) 9: Start in: Savasana (Corpse Pose) (deep relaxation pose) Come lying on the floor with the arms and legs extended arms by your sides palms up. Relax in corpse pose as you breathe in and out at your throat. Meditate at that chakra. Then concentrate down to the heart center - Anahata. meditate on the sound ANG as you Inhale meditate on the sound SOHUNG as you Exhale This is the sound of the breath.