THE NEGATIVE MIND KRIYA FOR PROTECTION – Uit: Waves of Healing van SiriAtma Singh Khalsa
Throughout the kriya, concentrate at the Third Eye point withyoureyesclosed, and do long, deepbreathingfor 1-3 minutes, unlessotherwisespecified.
1.Sufi Grind. Sit in Easy Pose withyour hands onyourknees. Begin circlingyour torso from the base in onedirection, keepingyourspine straight. Feel the maximum stretch at the heart level. Inhale as yourotateforward, exhale as yourotate back. Changedirectionshalfwaythough. To end, inhale, straighten the spine and applyMulbandh; exhale and relax.
2.Walking Crow. Squat in Crow Pose with the feet flat on the floor and the hands on the knees. Keeping the knees bent and the right foot flat, raise the left heel and move the leftkneeforward. Then shift yourweight, raise the right heel and move the right kneeforward. Withyoureyes open, walk fromoneknee to the other, exhaling as eachknee touches the floor, inhaling as you shift yourweight.
3.Lie onyour back withyourlegs straight and yourfeettogether. Pull the shoulders and shoulderbladestogetherunderyour back and raiseyourbuttocks. The arms remain straight on the floor. Keep the weightevenlydistributedon the soles of yourfeet, your arms and shoulders, neck and head. Hold the posture as you do a powerfulBreath of Fire.
4.Cobra Lotus Pose. Sit in Lotus Pose withyour right footonyourleftthigh, and yourleftfootonyour right thigh. Place your hands byyoursides and push up to bringyourweightonyourknees. Slowlyloweryourselfontoyourstomachwithyourelbows bent and arch up into Cobra Pose, liftingyourhead last. Lift yourchin without compromisingyourneck. Keep yourshoulders relaxed and pulled slightly down.
Ifyoucannot do the Cobra Lotus Pose, do the variation as picturedabove. Start bylyingonyourstomachwithyourforeheadon the floor. Place your hands underyourshoulderspointingforward. Bendyourknees, cross yourankles and raiseyourfeettowardsyourbuttocks. Raise the chest and archslowlyinto Cobra Pose, liftingyourhead last. Lift yourchin without compromisingyourneck. Keep yourshoulders relaxed and pulled slightly down.
5.Sit in Easy Pose withyour hands in Gyan Mudra. Keep youreyeswide open and rotatethem in a clockwisedirection, keepingyourheadfixed. Move youreyespreciselywith the breath in the fashiondescribedbelow; changedirection to a counter-clockwiserotationhalf-waythough.
Inhalehalfwaywith a short sniff and move youreyes to the upper left corner;
Inhalewith a sniff to your maximum capacity, and move youreyes to the upper right corner;
Exhalehalfwaywith a sniff and move youreyes to the lower right corner;
Exhalewith a sniff all the breath out and move youreyes to the lowerleft corner.
6.Lie onyour back, pull yourkneesintoyourchest and wrapyour arms aroundthem. Lift yourhead and put yournosebetweenyourknees. Hold the position and do Breath of Fire.
7.Celibate Pose Stretch. Sitwithyourbuttockson the floorbetween the heels. Put your hands behindyour back and slowly move back untilyou are lying flat on the floorwithyour arms stretched overhead, palmsfacing up. Ifthis is toodifficult, support yourselfon the hands orforearmswith the spine, head and neckaligned.
8.Triangle Pose. Comeontoyour hands and kneeswithyour hands shoulderwidth apart underyourshoulders, and the knees hip width apart. Yourpalms are flat on the floor, fingers spread apart, pointingforward. Rollyourtoesundersothey grip the floor, and lift yourbuttocks up untilyour arms and legs are straight withpalms and feet flat on the floor, forming a triangle. Press the base of the spine down whilelifting the sittingbonesupward. Keep the spine, head and neckaligned and apply a slightJalandharBandh. Youreyes are directedtowardyour navel. Hold the position and inhale in 4 sniffs to maximum; exhale in 1 smoothstroke.
9.Come lyingonyourstomachwithyourlegs straight, feettogether and arms straight overhead, palmstogether.
Inhale and lift your arms, head, upper body and legsintoLocust Pose; exhale and come down into the startingposition. Continue the motion. To end, inhale and hold the posturebriefly; exhale and relax.