Dynamic Sushumna Sushumna kriya

Technique of execution

Sit down, with your legs crossed. Bring your palms down to your knees. Keep your back straight. On the inhale, push your torso forward, and on the exhale, arch it back. When you bend forward, push your shoulder blades towards each other; when arching back, spread them back out. Repeat this motion 10-12 times, without stopping. Breathe evenly. Then straighten your back. Begin rotating your torso: first forward, then right, then back, then left, moving in an uninterrupted circle. Do the frontal half of the circle on the inhale and the back half on the exhale. Repeat 8-10 times. Focus on your breath. Now do this exercise in the other direction. Rotate your torso forward, then left, then back, then right, moving in an uninterrupted circle. Do the frontal half of the circle on the inhale and the back half on the exhale. Repeat 8-10 times. Focus on your breath. Then straighten your back. Place your right hand on the floor. Raise your left arm and reach to the right, stretching out your left side. Then place your left hand on the floor. Raise your right arm, and reach to the left. Repeat this exercise 7-10 times on each side. Focus on your breath. Then lower your palms to your knees. Breathe evenly. Link your fingers together and turn your palms out in front of you. Straighten your arms. On the inhale, raise your hands up over your head. On the exhale, bring your hands down to the belly. Repeat this exercise 12-15 times. Focus on your breath. Then bring your hands down to your knees. Stretch your legs out in front of you. Keep your knees tense. Keep your feet together. Point your toes back at yourself. Place your hands next to your thighs. Keep your back straight. Relax your shoulders. Open up your chest. Breathe evenly. Lift your hands up sideways. Keep your back straight. On the exhale, bend down towards your legs. Your belly, chest, and head are reaching for your legs. Then straighten your back. Place your hands next to your thighs. Repeat this exercise 3-4 times. Focus on your breath. Then straighten your back. Place your hands next to your thighs. Bend your legs. Pressing your hands and feet into the floor, lift your pelvis up so that your thighs and back are parallel to the floor. Your knees should be over your heels. Your shoulders should be over your wrists. Bring your pelvis down to the floor. Repeat this exercise 3-4 times without stopping. Focus on your breath. Then stretch your legs out in front of you. Keep your back straight. Place your hands next to your thighs. Keep your feet together. Breathe evenly. The warm-up is over.