This set is perfect for beginners and especially good for people with back problems or who sit at a desk all day.
Sit kneeling on your heels with your hands on your knees. Inhale as you stretch the spine forward, pushing the chest forward and the shoulders back. Exhale, arching the upper back in the opposite direction, tucking the chin in towards the chest. Repeat 24 times.. MiNDFOOD
Sit cross-legged in Easy Pose with your hands on your knees. Roll your head slowly in a circle, inhaling as you roll forward and right, then exhaling as you roll back and left. Try to relax your jaw and face muscles. Continue for one minute in a clockwise direction and then repeat for one minute anti-clockwise.
Sit cross-legged in Easy Pose with your hands on your knees. Roll your head slowly in a circle, inhaling as you roll forward and right, then exhaling as you roll back and left. Try to relax your jaw and face muscles. Continue for one minute in a clockwise direction and then repeat for one minute anti-clockwise.
Sit on your heels, stretch your arms forward pressing the palms together, and allow your forehead to rest on the ground. Try to relax your shoulders and elongate the spine. Focus on taking long, deep breaths. Stay in this rest pose for five minutes or as long as you like.
Squat on the balls of your feet with heels together and your weight slightly forward, resting on your fingertips. Look forward. Inhale as you straighten your legs and lower your head towards your knees. Exhale as you come back into a squat looking forward. Repeat up to 26 times.
Sit with your legs wide, holding your toes (if you can’t reach your toes, hold your ankles or legs). Inhale in this position and then exhale as you fold over your left leg, taking your nose towards your knee. Inhale, lifting back to the start position and then exhale over the right leg. Continue for one to two minutes.
Kneel on all fours with your knees under your hips and your hands directly under your shoulders. Inhale, look up to the ceiling and let your navel drop towards the ground. Exhale, arch your spine (like a cat), tuck your tailbone under and take your chin towards your chest. Repeat 24 times.
Sit with your legs crossed in Easy Pose with your hands on your knees. Moving from the base of the spine, rotate your torso in a circle (clockwise), breathing in as you move forward and to the right and exhaling as you move back and towards the left. Continue for one to two minutes and then rotate anti-clockwise for one to two minutes.
Sit with your legs crossed in Easy Pose with your hands on your knees. Moving from the base of the spine, rotate your torso in a circle (clockwise), breathing in as you move forward and to the right and exhaling as you move back and towards the left. Continue for one to two minutes and then rotate anti-clockwise for one to two minutes.
Kneel on all fours with your knees under your hips and your hands directly under your shoulders. Inhale, look up to the ceiling and let your navel drop towards the ground. Exhale, arch your spine (like a cat), tuck your tailbone under and take your chin towards your chest. Repeat 24 times.
Squat on the balls of your feet with heels together and your weight slightly forward, resting on your fingertips. Look forward. Inhale as you straighten your legs and lower your head towards your knees. Exhale as you come back into a squat looking forward. Repeat up to 26 times.
Sit with your legs wide, holding your toes (if you can’t reach your toes, hold your ankles or legs). Inhale in this position and then exhale as you fold over your left leg, taking your nose towards your knee. Inhale, lifting back to the start position and then exhale over the right leg. Continue for one to two minutes.
Sit kneeling on your heels with your hands on your knees. Inhale as you stretch the spine forward, pushing the chest forward and the shoulders back. Exhale, arching the upper back in the opposite direction, tucking the chin in towards the chest. Repeat 24 times.
Sit with your legs crossed in Easy Pose with your hands on your knees. Moving from the base of the spine, rotate your torso in a circle (clockwise), breathing in as you move forward and to the right and exhaling as you move back and towards the left. Continue for one to two minutes and then rotate anti-clockwise for one to two minutes.
Start by sitting in Easy Pose (legs crossed with one foot resting on top of your thigh), holding your ankles with both hands. Inhale as you push your chest forward, at the same time drawing your shoulders back. Exhale, contracting the spine back in the opposite direction keeping your head parallel to the ground. Repeat 26 times.
A ‘kriya’ is a set of exercises designed to work on a particular part of the body, or achieve a specific result on a mind or spiritual level. This set is perfect for beginners and especially good for people with back problems or who sit at a desk all day. These exercises improve the flexibility of the spine and the circulation of spinal fluid, which is good for mental clarity and memory. This kriya also stimulates the chakras along the spine, and strengthens and balances the nervous system.. MiNDFOOD
