Kriya Yoga Beginner Lessons

The following techniques are described and demonstrated in my free to download Kriya Yoga Beginner course.

Week 1 Video

Asanas

• Goolf Ghoornan (ankle crank)
• Ardha Titali Asana (half butterfly)
• Shroni Chakra (hip rotation)
• Utthanasana (squat and rise pose)
• Kawa Chalasana (crow walking)
• Chakki Chalanasana (churning the mill)
• Gatyatmak Meru Vakrasana (dynamic spinal twist)
• Greeva Sanchalanasana (neck movements)
• Saithaly Asana (animal relaxation pose)
• Marjari Asana (cat stretch pose)

Pranayama

• Sit in Sukhasana (easy pose)
• Yogic Breathing
• Samaveta Pranayama

Meditation

• Naukasana (boat pose)
• Shavasana (corpse pose)

Week 2 Video

Asanas

• Simha Kriya (lion's yawn)
• Shashankasana (moon pose)
• Sarpasana (snake pose)
• Bhujangasana (cobra pose)
• Shashank Bhujangasana (striking cobra pose)
• Supta Pawanmuktasana (leg lock pose)
• Meru Vakrasana (easy spinal twist)

Pranayama

• Nadi Shodhana (stage 1)
• Nadi Shodhana (stage 2)

Meditation

• Heartbeat Awareness
• Breath Awareness

Week 3 Video

Asanas

• Surya Namaskara
• Poorna Titali Asana (full butterfly)
• Kashtha Takshanasana (chopping wood)
• Vayu Nishkasana (wind releasing pose)
• Vyaghrasana (tiger pose)
• Ushtrasana (camel pose)
• Utthanpadasana (raised legs pose)
• Agnisar Kriya

Pranayama

• Nadi Shodhana - 1:2:1:2 (inhale:exhale:inhale:exhale)

Meditation

• Anuloma Viloma and Prana Shuddhi
• add Ujjayi Pranayama and Khechari Mudra

Week 4 Video

Asanas

• Padmasana (lotus pose)
• Siddhasana/Siddha Yoni Asana (accomplished pose)

Pranayama

• Nadi Shodhana - 1:2:2:1:2:2 (inhale:hold:exhale:inhale:hold:exhale)

Meditation

• Kaya Sthairyam
• Agochari Mudra

Week 5 Video

Asanas

• Shalabhasana (locust pose)
• Ardha Matsyendrasana (half spinal twist)

Pranayama

• Nadi Shodhana - 1:6:4:1:6:4 (inhale:hold:exhale:inhale:hold:exhale)

Meditation

• Trataka (outer then inner)

Week 6 Video

Asanas

• Trikonasana (triangle pose)
• Dwikonasana (double angle pose)
• Dolasana (pendulum pose)

Pranayama

• Nadi Shodhana - 1:8:6:1:1:8:6:1 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)

Meditation

• Shambhavi Mudra with Aum Chanting

The final practice of Nadi Shodhana with breath retention is fairly strenuous. For example, using an inhale time of 4 seconds, means 32 seconds of holding the breath, followed by a slow exhale of 24 seconds, then 4 seconds of holding the breath out, before beginning the next inhale of 4 seconds. A person with heart disease or high blood pressure may trigger a heart attack or stroke with this practice, so please be careful. However, for a person in sound health, breath retention is an extremely powerful technique that provides for rapid spiritual advancement and is extensively used in the Kundalini Kriyas of Kriya Yoga.

Also, don't be concerned if you are unable to master Nadi Shodhana in a mere 6 weeks, as this practice is continued throughout the advanced course, which I'll provide an overview of next.