KUNDALINI KRIYA | woman's set | NOURISHING

Don't be out off by its title! The woman's set is suitable for everybody, the reason it's called the woman's set is because it can help release tension in the ovaries through some of the postures. So what benefits can you expect from this Kriya?

BENEFITS:

• Strengthen the nervous system: although we will be holding postures, we will be holding them for a minimum of 1 minute (and some of the postures can be challenging) this will challenge us physically and mentally and can help stimulate the 'go' response in the body. At the same time we will be taking long, slow, deep breaths. This will help activate the 'rest' response.

• Spinal health: some of these postures involved a degree of flexion in the spine, helping to increase it's mobility, strength and range of motion

• Organ function: through this kriya we will be putting stress on the body (some lengthening postures, some more compact). Consider this a gentle message for your organs helping them to perform better

LET'S GET STARTED:

POSTURE 1: 1-3 minutes

Come into ROCK POSE (sitting on your heels with the heels as close together as possible), try to feel the heels on the sit bones as this is said to aid digestion and elimination. Resting the hands somewhere comfortable on the lap, meditate.

POSTURE 2: 1-3 minutes

Bring the legs out in front for LIFE NERVE STRETCH. If possible hinge forward from the hips and hold onto the big toes, squeezing the toenail. If that is not available to you hold the calves or thighs. Breathe deeply.

POSTURE 3: 1-3 minutes

Come into CAMEL POSE, feel free to take full camel or this modification. Focus on lifting the heart to sky while drawing the shoulders back to open the heart centre. Placing the hands on the low back helps provide support and tucking the toes helps with balance. Breathing deeply to help aid digestion and elimination as well as providing a stretch to the front of the body and adjusting the reproductive organs.

POSTURE 4: 1-3 minutes

Come into SHOULDER STAND placing the hands on the low back so your elbows and shoulder take the weight of your body. Keep the neck long by tucking your chin into your chest. This posture helps release the pressure on our organs, adjusts the thyroid and draws lots of blood to the face.

POSTURE 5: 2-5 minutes each side

Similar to warrior 1 and 2 bring your feet 2-3 feet apart with your back foot at 45 degrees. Bring your hands in fists in front of you drawing one arm back like a bow and arrow. Gave over your thumb into infinity. As you breathe long and deep imagine connecting to infinity while grounding down through your feet.

POSTURE 6. 1-3 minutes

Coming onto your knees bring your forehead to the floor and draw your arms alongside the body (palms up) in BABY POSE. Doing this posture helps reduce stress and anxiety while stimulating digestion and releasing tension in the pelvis.

POSTURE 7. 1-3 minutes

Laying on your front, bring your heels to your buttocks. If possible reach behind to grab the outside edges of your feet and press into your hands with your feet. This should bring your chest and knees off the floor.

POSTURE 8. 1-3 minutes

Bring the hands into fists and place them under your hips. Keeping the chest and forehead on the ground lift your legs off the mat. For added challenge keep the big toes together.

POSTURE 9. 1-3 minutes

Coming onto all fours, tilt the tailbone to the sky, draw the shoulders back and allow the belly to drop down into COW POSE.

POSTURE 10. 1-3 minutes

Take an arch into the spine and hold CAT POSE.

POSTURE 11. 1-3 minutes

Lay on your back with your hands under your hips to tilt your pelvis. Inhale and bring your shoulders and feet off the ground. Take Breath of Fire (a short sharp exhale through the nose with a passive inhale). This is a rapid breath.*

POSTURE 12. 3-10 minutes

Come onto your back for CORPSE POSE or deep relaxation. Allow you toes to fall out to the side, your arms out to the side with palms facing up. Breathe as normal.

WANT TO PRACTICE IN PERSON?

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Have a beautiful day x