Working the Total Self
18 exercises, 38 - 71 minutes, from Kriya: Yoga Sets, Meditations, Classic Kriyas
This set is a complete workout of the self. Exercises 1 to 3 build the aura and increase
circulation. Exercises 4 and 5 balance the aura and sexual energy. Exercises 6 to 12 stimulate
the pranic functions and loosen the spine. Exercise 13 rebalances the entire auric circulation
and takes you into a deep meditation that gives you a sense of security and activates your self-
healing capacities.
1. Torso Rotations
Stand up and raise the arms straight up over the head with the
hands interlocked and the first finger pointing straight.
Begin bending slightly back and then forward, pivoting from the
second vertebrae. You will feel the pressure on your calves if you
are balanced.
Continue for 1 minute 30 seconds – 3 minutes.
1. Forward Bend
Still standing, bend forward at a 45-degree angle and let the arms
extend out to the sides with the fingers stretched apart.
Hold with long, deep breathing.
Continue for 1 minute 30 seconds – 3 minutes.
1. Standing Torso Tilts
Stand up and raise the arms straight up over
the head with the hands interlocked and the
first finger pointing straight.
Bend to the right side and hold for 1 minute 30
seconds - 3 minutes.
In the same position, bend to
the left side and hold for 1
minute 30 seconds - 3
minutes
1. Standing Torso Rotations
In the same position, begin
rotating the torso clockwise
to the right, in a complete
circle, within the range of
motion as described in the
previous exercise.
Continue the motion for 1
minute 30 seconds – 3
minutes.
Repeat the exercise rotating to the left counter-clockwise for 1 minute 30 seconds - 3 minutes.
1. Torso Twists
Stand with the legs about 18 inches apart and the arms parallel to
the ground, palms down. Twist from side to side, inhaling to the left
and exhaling to the right.
Continue for 2 minutes 30 seconds - 5 minutes.
1. Squats
In the same position, raise the arms up to 60 degrees, with the
hands in Gyan Mudra. Begin alternately bending the knees and
standing up straight. Do not squat completely to the ground.
Continue for 1 minute 30 seconds - 3 minutes.
1. Squats – Heels Touching
Now bring the heels together and continue the same motion, chanting Sa as you go
down, Ta as you come up, Na as you go down, and Ma as you come up.
Continue for 1 minute 30 seconds - 3 minutes.
1. Triangle Pose – Leg Raised
Come into Triangle Pose and raise the left leg up. Hold this position with long, deep breathing.
Continue for 1 – 2 minutes.
Switch legs and hold the position with the right leg up
with long, deep breathing.
Continue for 1 – 2 minutes.
Remain in Triangle Pose and raise the left leg once
again. Hold this position with long, deep breathing.
Continue for 1 – 2 minutes.
Switch legs and hold the position with the right leg up
again, with long, deep breathing.
Continue for 1 – 2 minutes.
1. Triangle Pose - Kicking
In the same position, raise the left leg and begin kicking
the
buttocks
with the
raised leg.
Continue for 1 minute.
Switch legs and continue
kicking the buttocks with
the right raised leg.
Continue for 1 minute.
1. Scissor Pose
On your hands and knees, lift the lower legs up in the air and begin crisscrossing the legs in a
rapid motion.
Continue for 1 minute 30 seconds - 3 minutes.
1. Camel Pose
Come standing on the knees, reach back for the heels, lift the chest and relax the head.
Begin long, deep breathing and continue for 1 minute 30 seconds - 3 minutes.
1. Locust Pose
Lie on the stomach. Cross the heels and place
the fists under the groin. Lift the legs.
Hold and continue for 2 minutes 30 seconds – 5
minutes.
Rest and relax for 1 minute.
1. Bow Pose
Still on the stomach, reach back for the
ankles and lift the chest and thighs. Hold
the position for 1 minute.
Begin rocking and rolling forward and
back.
Continue for 1 minute.
1. Sufi Grind
Sit in Easy Pose, with the hands on the knees. Begin circling the torso in complete circles in a
clockwise direction. Circle 26 – 52 times.
Switch directions and circle the torso 26 – 52 times.
1. Fist Grabs
Sit on the heels. Make the hands into fists with the
thumbs inside.
Powerfully pull one arm back while the other arm
extends forward, in a punching motion. As each arm
reaches its fullest extension, the fingers open up, then
close quickly, and pull back very powerfully, returning
toward the body as the opposite arm extends.
Continue alternating arms for 1 minute 30 seconds – 3
minutes.
1. Arm
Raises
Sit on the heels with the hands on the knees.
With the arms
straight, begin
raising the arms
up and over the
head, extending
the arms behind you, and then return the hands to the
knees.
Continue for 1 minute 30 seconds – 3 minutes.
1. Meditation
Sit in Easy Pose.
The hands are in Gyan Mudra, in Candelabra
Pose, upper arms parallel to the ground and
the forearms are lifted to 90 degrees, with the
hands up above the head, palms facing
forward.
Begin chanting Sa Re Ga Ma Pa Da Nee Sa in
an ascending major scale, and Sa Nee Da Pa
Ma Ga Re Sa in a descending major scale.
Continue for 5 – 10 minutes.
1. Meditation
Sit in Easy Pose.
Cross the hands over the chest (just
in front of the shoulders) and tuck
the chin down. In this position,
chant Gobinda Gobinda, Hari Hari.
Continue for 2 minutes 30 seconds -
5 minutes.
© The Teachings of Yogi Bhajan
Yoga photos
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