Kundalini Yoga for nerve navel and lower spine strength KY kriyas (From Sadhana Guidelines)

1. Sit with the left heel at the rectum and the right leg extended straight forward. Bend forward and grasp the toes with both hands. Straighten the spine and look forward to the toes. Stay perfectly still with normal breathing. Keep a light Mul Bhand applied. Continue for 3 minutes. Then inhale deeply and pull back the toes. Completely exhale, pull back more end apply a strong Mul Bhand. Repeat this deep breath 2 more times. Relax.

2. Come into Kundalini Lotus Pose. Balance onthe sacrum by holding the toes of both feet, spreading the legs wide, and raising the legs of the ground 60 degrees. Keep the spine straight. Apply a constant Mul Bhand. Use normal breathing. Hold for 3 minutes. Then Inhale deeply, exhale and apply a strong Mul Bhand. Repeat the deep breath 2 more times. Relax.
3. Extend both legs straight. Reach forward and hold onto the toes. Pull the spine up straight by pulling back on the toes. Pull the chin straight back.
Begin long deep breaths. Continue for 3 minutes.
Then apply a strong Mul Bhand on the exhale of a deep breath. Repeat Mul Bhand 2 more times.
4. Form a Back Platform Pose: keep the legs extended straight. Put the palms on the ground behind you. Lift the stomach and buttocks up until the body is straight with only the heels and palms on the ground. Bring the chin to the chest. Press the toes forward. Hold the position with normal breathing.
Continue for 3 minutes. Inhale deeply, exhale and apply Mul Bhand. Repeat the breath 2 more times.
Relax.
5. Lie on the stomach. Put the palms on the ground under the shoulders. Push up off the ground with the body straight until you form a Front Platform.
Exhale as you slowly go down to the ground. Inhale as you slowly rise up. Do not apply Mul Bhand. Continue with deep, slow breaths 26 times. Relax.

6. Lie on the back. Raise up on the elbows. Place the elbows under the shoulders. Raise the buttocks up so the spine and body are straight. Only the heels and elbows are on the ground. Press the toes forward. Hold the pose with long deep breathing. Continue for 3 minutes. Then exhale completely and apply Mul Bhand.
7. Sit on the heels. Slowly lean back until the head and possibly the shoulders are on the ground. The arms are relaxed on the ground beside the legs.
Keep a light, constant Mul Bhand applied. Begin deep breaths. Continue for 3 minutes. Then exhale completely, and apply a strong Mul Bhand. Inhale.
Repeat the complete exhale and Mul Bhand 2 more times. Relax.
8. Come into Frog Pose: squat down with the toes on the ground, the heels together off the ground, and the fingers on the ground between spread knees.
Inhale - raise the buttocks up as the head goes down. Exhale - squat down to the original position. Continue with deep breaths 30 times.
9. Lie on the back. Place the arms relaxed along the sides with the palms up. Inhale - lift one leg up to 90 degrees. Exhale - let it down smoothly to the ground. Switch legs with each breath cycle. With each inhale apply a slight Mul Bhand. Continue for 3 minutes.

10. Sit in a comfortable meditation posture. Pull in the navel point and apply Mul Bhand. Mentally view the entire body. Then negate each identity that comes to mind: "I am not a man, not a woman, not a student, not a teacher, not sitting, etc." You are not the body, mind, or spirit but the consciousness that gives rise to and integrates them all. Continue at least 3 minutes.

 
COMMENTS: This kriya is not recommended for early beginners. It is a good physical workout that requires flexibility and endurance. The lower nerve plexi are pressured and the vital energy is raised above the diaphragm. This set is of great value for any consistent difficulty with digestion or elimination. If you get very nervous and shaky under tense situations, this set is excellent. It is an excellent preparatory kriva for meditations that release you from false identifications to the body or mind.