Dynamic Awakening Janarpam kriya

Technique of execution

On the inhale, raise your heels up. Lift your arms up sideways over your head. Join your palms together. On the exhale, simultaneously bring your heels down to the floor and your arms down to your sides. Repeat this exercise 8-10 times without stopping. Focus on your breath. Stand up straight. Keep your feet together. Bend your legs slightly. Bend down and touch the floor with your fingers. Then on the inhale, straighten your legs, and lift your straightened hands up over your head. Repeat this exercise 7-8 times without stopping. Focus on your breath. Then bring your arms down to your sides. Stand up straight. Breathe evenly. Rest your hands on your waist. Stretch your left leg out in front of you. Begin to rotate your left foot counter-clockwise. Repeat this exercise 5-7 times without stopping. Then begin to rotate your left foot clockwise. Repeat this exercise 5-7 times without stopping. Place your left foot on the floor. Do this one more time on the other leg. Stretch your right leg out in front of you. Begin to rotate your right foot counter-clockwise. Repeat this exercise 5-7 times without stopping. Then begin to rotate your right foot clockwise. Repeat this exercise 5-7 times without stopping. Place your right foot on the floor. Bring your arms down to your sides. Bend your legs slightly. Place your hands on your knees. Begin to rotate your knees counter-clockwise. Repeat this exercise 5-7 times without stopping. Now do this exercise in the other direction. Stand up straight. Keep your feet together. Breathe evenly. Stand with your feet wide apart. Point your toes outwards. Do a slight squat. Place your hands on your thighs. Rock back and forth, from one foot onto the other. Repeat this exercise 25-30 times without stopping. Focus on your breath. Then bring your feet together. Stand up straight. Place your feet wide apart. Point your toes outwards. Squat down slightly. Begin to rotate your arms and torso counter-clockwise. Then bring your feet shoulder-width apart. Keep your feet parallel to each other. Place your hands on your waist. Rotate your pelvis clockwise. Repeat this exercise 7-10 times without stopping. Now do this exercise in the other direction. Bring your arms down to your sides. Bring your feet together. Stand up straight. Lift your right hand, and move it forward, then up, then back. Begin rotating it, warming up the shoulder. Do this exercise 3-5 times without stopping. Then do this one more time with your left arm. Now rotate both arms. Repeat this exercise 10-12 times without stopping. Then bring your arms down to your sides. Stand up straight. Keep your feet together. Slowly and gently roll your head clockwise. Repeat this exercise 5-7 times without stopping. Now do this movement in the other direction. Roll your head counter-clockwise. Repeat this exercise 5-7 times without stopping. Stand up straight. The warm-up is over.