You’ll move through three simple movements in this sequence.

1. Wrist Turns with Arms at the Side

2. Arm Overhead + Sweeping to the Side

3. Squats with Arms Overhead + Side

BENEFITS OF THE KRIYA:

• Changes the brain chemistry in the first exercise of turning the wrists.

• Activates lymphatic flow and digestive system to remove toxins (energetic and physical)

• Ignites the muscles in the legs - squats

• Ignites the muscles of the core - BOF

• Encourages focus (drishti) to develop discipline

• Expresses the connection heart chakra and upper chakras to create cohesion and balance.

You’ll use the breath of fire (BOF) for the duration of this kundalini sequence. It is an invigorating pranayama, perhaps not for menstruating, pregnant, or feeling hot or excited.

How to do BOF:

Sharp inhales and exhales through the nose, pumping the belly.

Benefits of BOF:

• Build heat inside your body

• Stimulate the Agni (creative & spiritual fires)

• Encourage digestion/assimilation

• Massages the organs around the abdomen

• Connects you to your Solar Plexus - core/strength center