Yogic Kriya

" The mind is like a parachute, it works best when it is opened "

Yogic Kriya is a sequence of breathing exercise, based on deep breathing, chakras, colours, mantras,
visualisation and sound, rhythmically arranged for you to keep you fit all day long, helping you to increase
your mental power to get rid of ailments like sinus, cough and cold, memory lapses, head aches, migranes,
body aches, allergies, asthmatic attacks, hyper-tension, etc. and to recharge you with self confidence and
creativity.
It will also help you to release 80% toxins from your body and help you in positivie thinking.
Warning : If you are a BP patient or a heart patient, please refrain from doing this exercise without consulting a medical practioner

1. Deep Breath - Position Sukhasan 12 sets X 2

Take a deep breath in from your nose to your navel chord. Inflate your stomach as much as possible while
breathing in. Now breathe out slowly through your month, deflate your stomach as you breathe out.
2. Centralising yourself - Position Sukhasan - 12 sets X 2
Take a deep breath in from your nose to your navel chord to the count of 4. Inflate your stomach
as much as possible while breathing in. Breathe in to the count of 4 . Hold your breath to the
count of 4. Now breathe out slowly through your mouth, deflate your stomach as you breathe out.
While breathing out, visualise that all your toxins, garbages, and negativity flows out of our body
to the mother earth. Hold your breath to the count of 4.
(1st set, while breathing-in visualise white light, 2nd set, while breathing-in visualise vilot light.)
3 Anuloma viloma Pranayama - Position Sukhasan, left palm on your lap, facing the sky by connecting
your index finger to the thumb - 12 sets X 2
4. Bhastrika - position Vajrasan - 12 sets X 3
Raise your hands up...breath-in through your nose while raising your hands up with full force.
drop both the hands down at the shoulder level by closing the fist during exhalation through your
nose with full force.
After every set of breathing, inhale through your nose as much as you can so that your lower abdomen is like
a balloon, close both your fists with your thumbs engulfed by your fist held tightly against the lower abdomen
and hold your breath as much as you can. After this, exhale slowly through your mouth.
5. Normal breathing - Position Sukhasan, both the palms facing the sky by connecting your index finger
to your thumb
(visualistion exercise - guided meditation on Chakras, Colors & Mantras)
The root chakra (color-red, mantra-LAAMM), the sacral chakra (color-orange, mantra-VUMMM), the solar
plexuus chakra (color-yellow, mantra-RUMMM), the heart chakra (color-green, mantra-YUMMM), the throat
chakra (color-blue, mantra-HUMMM), the third eye chakra (color-indigo, mantra-AAAUMM) and the crown
chakra (color-vilot, mantra-AAUMM). Please visualise the colors on each chakras and chant the mantras
corresponding to each chakras. This visualisation is done first in ascending and then in descending order.
6. Shavasan - Position - Lying down position, both the palms facing the sky with legs apart
(relaxation, listening to the music and mantras based on HUM techniqueue)
Now slowly get up and sit in Sukhasan, visualise AUM and chant AUM 3 times by generating vibration
through out your body, rub your palm vigorously, then cup against your eye balls and slowly open your eyes.
Yogic Kriya is a breathing and visualisation meditation which purifies and balances the body and emotion
Developed by Shri Nand Kumar Menon - Yogic Kriya 2004 Shri Nand Kumar Menon