Elmsgrove Yoga & Holistic Therapy

Yoga, Meditation, Holistic Therapy, Workshops, Classes, Publications…

www.elmsgrove.com C enquiries@elmsgrove.com C +44 (0) 7866 435842

The Kriyas
Extract from “The Seeker’s Guide to Holistic Health” by Barry Elms – http://www.elmsgrove.com/holistichealth.html

These exercises work on the respiratory and digestive systems, stimulating the muscles and
internal organs, over time having a cleansing effect. They can be practiced regularly, as little time
is required - only 10-20 minutes. These are intermediate yoga practices; the guidance of a
qualified yoga teacher is recommended.

Preparation Exercise
Prepare
• Begin sitting in a comfortable cross-legged position, leaning forwards slightly, relaxing the
spine, hands palms down on the knees or ground, elbows bent towards the body.
• Activate the perineal muscles (Base lock/Mula Bandha - Gently squeeze the muscles
between the anus and genitals - feels similar to when you try to stop urinating mid-flow)
• Tone the lower abdomen (Gently squeeze the muscles just above the genitals)
• Place a finger half way between the base of the sternum and the navel. Touching and
watching this spot as you breathe helps to focus the mind on making the correct
movements

The Technique
• Exhale, draw the spot on the upper abdomen in towards your spine.
• Allow the upper abdomen spot to relax a little, keeping the lower abdomen and
perineum toned, beginning the inhalation.
• Inhale into the spot, watching your upper abdomen expand (still keep tone in the pelvic
floor and lower abdomen drawing in)
• Repeat 10 times each stage, with the timings shown below.

The Timings
• Stage 1: Exhale 4 seconds, Inhale 4 seconds
• Stage 2: Inhale 1 second, Exhale 1 second. The abdominal movement becomes more
subtle
• Stage 3: Speed up further without loosing rhythm of co-ordination of breath and upper
abdomen pumping. The abdominal movement becomes more subtle still, the movement
being barely perceptible when the speed is high.
• Slowly return to Stage 2 timings when ready, the abdominal movements becoming bigger
as the speed decreases.

Respiratory System Cleansing - Shining Skull (Kapalabhati)

The Emphasis in this exercise is on the exhale. Exhale forcefully, but not too forceful as to be
uncomfortable - do not strain. The inhale happens without thinking about it, as the abdomen
relaxes. It is important to co-ordinate contraction of the abdomen with each exhale, and relaxation
with the inhale. Begin first with both nostrils, and then progress to single sides, then alternate
sides, finally returning to both together.

Prepare
• Sit in a relaxed, cross-legged position (change leg position), spine erect. It is useful to
have a tissue in your left hand.
• Right hand in the alternate nostril gesture (Vishnu Mudra) ready to close off alternate
nostrils.
 Elmsgrove Yoga & Holistic Therapy
Yoga, Meditation, Holistic Therapy, Workshops, Classes, Publications…
www.elmsgrove.com C enquiries@elmsgrove.com C +44 (0) 7866 435842

Both Nostrils
Prepare
• Inhale slowly through both nostrils allowing the diaphragm area to relax
The Technique
• Exhale forcefully, drawing in the diaphragm area towards the spine
• Allow the diaphragm area to relax as you Inhale
• Repeat for 10 exhalations
• Finish with a deep inhale, exhale a long, deep breath

Left Nostril
Prepare
• Close the right nostril with your thumb
• Inhale slowly allowing the diaphragm area to relax
The Technique
• Exhale forcefully, drawing in the diaphragm area towards the spine
• Allow the diaphragm area to relax as you Inhale
• Repeat for 10 exhalations
• Finish with a deep inhale through the left side
• Release the right hand, exhale a long, deep breath

Right Nostril
Prepare
• Close the left nostril with your ring finger
• Inhale slowly allowing the diaphragm area to relax
The Technique
• Exhale forcefully, drawing in the diaphragm area towards the spine
• Allow the diaphragm area to relax as you Inhale
• Repeat for 10 exhalations
• Finish with a deep inhale through the right side
• Release the right hand, exhale a long, deep breath

Alternate Nostrils
Prepare
• Inhale through both nostrils
• Close the right nostril with your thumb
The Technique
• Exhale forcefully through the left nostril, drawing in the diaphragm area towards the
spine
• Allow the diaphragm area to relax as you inhale through the left nostril
• Release the thumb and close the left nostril with your ring finger
• Exhale forcefully through the right nostril, drawing in the diaphragm area towards the
spine
• Allow the diaphragm area to relax as you inhale through the right nostril
• Release the ring finger and close the right nostril with your thumb
• Repeat for 20 exhalations (10 each side)
• Finish with a deep inhale through the right side,
• Release the right hand, exhale a long, deep breath
 Elmsgrove Yoga & Holistic Therapy
Yoga, Meditation, Holistic Therapy, Workshops, Classes, Publications…
www.elmsgrove.com C enquiries@elmsgrove.com C +44 (0) 7866 435842

Respiratory System Chakra Meditation

• Softly close the eyes, and completely relax the body on each exhale, lengthening the
spine and feeling energised on each inhale.
• Move your attention to the brow (ajna) chakra. Imagine a cleansing light, white or
indigo (blue/purple), whichever feels the most comfortable, dispersing and clearing
blockages and healing and cleansing this energy centre.
• In your own time, move down to the throat (vishudhi) chakra. Imagine a cleansing
light, white or cyan (light blue), whichever feels the most comfortable, dispersing and
clearing blockages and healing and cleansing this energy centre.
• Move your attention to the heart (anahata) chakra. Imagine a cleansing light, white or
green, whichever feels the most comfortable, dispersing and clearing blockages and
healing and cleansing this energy centre.
• In your own time, gradually deepen the breath, softly open your eyes, and perform a
little self massage, particularly on the head, face, neck and chest.

Digestive System Cleansing

Lion to Abdominal Lock and Pumping (Simasana/Uddiyianda Bandha/Agnisara
Kriya)

Prepare
• Sit in a relaxed, cross-legged position (change leg position), spine erect.

Stage 1
The Technique
• Inhale a long deep breath
• Exhale completely
• Stretching both hands up towards the ceiling, making a long deep inhale
• Open the mouth and eyes wide, poking out the tongue, and make a long, forceful
exhale as you bend at the waist, hands to the knees or the floor, bring the body to a 45
degree angle. Make sure you exhale completely, squeezing the abdomen towards the
spine.
• Pressing the hands on the knees/floor, keep squeezing the abdomen towards the spine,
and activate the perineal muscles (base lock/mula bandha), working the draw the
muscles of the abdomen inwards and upwards. Hold the breath out.
• Hold for 3 seconds, or as long as is comfortable. Do not strain. Do not inhale, first you
need to…
• Release the abdomen gently then inhale deeply and slowly.
• Sit up straight slowly, and relax for at least 30 seconds
• Repeat from 3 times in total

Stage 2
The Technique
• Make sure you are comfortable with stage 1 before adding stage 2 to your routine.
• Performed the same way as stage 1, though instead of holding the abdomen in, keep
holding the breath out and pump the abdominal muscles in and out 5-10 times, or as many
is comfortable.
• Finish by holding in for a second or so and then release the abdomen and then inhale as
above.
 Elmsgrove Yoga & Holistic Therapy
Yoga, Meditation, Holistic Therapy, Workshops, Classes, Publications…
www.elmsgrove.com C enquiries@elmsgrove.com C +44 (0) 7866 435842

Note: These are powerful exercises, and if the breath is held longer than comfortable it is possible
to become light headed. Do not hold for longer than is comfortable. After the exercise take long
deep breaths and relax. Do not inhale before releasing the abdomen - this can be very
uncomfortable.

Abdominal Circular Massage (Agnisara Kriya)

Prepare
• Begin sitting in a comfortable cross-legged position (change leg position), leaning
forwards, bending and relaxing the spine, hands palms down on the knees or ground,
elbows bent towards the body.
• Lean to the Left
The Technique
• Starting anticlockwise, exhale, drawing in the abdomen, swinging around the back
towards the right, humping the back and compressing the chest
• When far right, inhale, relax the abdomen, swinging forwards towards the left, arching
the back and opening the chest
• Repeat 3 times anticlockwise (as above), then 3 times clockwise (exhaling around the
back right to left, inhaling around the front left to right)

Abdominal Waves (Taramgaka)

Prepare
• Begin sitting in a comfortable cross-legged position (change leg position), leaning
forwards, bending and relaxing the spine
• Hands palms down on the knees or ground, elbows bent towards the body.
The Technique
• Exhale, draw in the abdomen above the navel, followed by below the navel
• Inhale, release the abdomen above the navel, followed by below the navel
• Repeat; Work towards a continuous wave-like motion
• Perform the exercise for 30 seconds working up to 2 minutes.
Note: This can be a difficult exercise to master. If difficulty is encountered, first spend time on the
Preparation Exercise, mastering isolating the upper section of the abdomen moving with the
breath, whilst the lower remains steady.

Digestive System Chakra Meditation

• Softly close the eyes, and completely relax the body on each exhale, lengthening the
spine and feeling energised on each inhale.
• Move your attention to the solar plexus (manipooraka) chakra. Imagine a cleansing
light, white or golden yellow, whichever feels the most comfortable, dispersing and clearing
blockages, healing and cleansing this energy centre, stoking the gastric fire.
• In your own time, move down to the lower abdomen (swadhistana) chakra. Imagine a
cleansing light, white or orange, whichever feels the most comfortable, dispersing and
clearing blockages, healing and cleansing this energy centre, stoking the gastric fire.
• In your own time, move down to the root (mooladhara) chakra. Imagine a cleansing
light, white or bright red, whichever feels the most comfortable, dispersing and clearing
blockages and healing and cleansing this energy centre.
• In your own time, gradually deepen the breath, softly open your eyes, and perform a
little self massage, particularly on the chest and abdomen.

Barry Elms BSc YRT

www.elmsgrove.com
© 2005/6