Babaji's Kriya Yoga

 

 

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18 Postures of Kriya Babaji: The 18 Kriya Postures of Babaji Nagaraj

 http://www.babajiskriyayoga.net/japanese/home.htm

 

Babaji's 18 Kriya Postures

 
1. Kriya Vanakam Asanam (Kriya Pose of Salutation)
2. Surya Chandra Namaskaram (Salutation)
3. Sarvangasanam (Integral Shoulder Pose)
4. Meenasanam (Fish Pose)
5. Nidra Kokkuasanam (Standing Crane Pose)
6. Vilasanam (Bow Pose)
7. Vibareethakarani Asanam (Topsy Turvy Pose)
8. Pathi Meenasanam (Half Fish Pose)
9. Kalapi Asanam (Plough Pose)
10. Paambu Asanam (Cobra Pose)
11. Yoga Mudrasanam (Yogic Symbol Pose)
12. Paathi Chakra Asanam (Half Wheel Pose)
13. Amarntha Kokkuasanam (Seated Crane Pose)
14. Vittel Asanam (Grasshopper Pose)
15. Uruthi Oli Mudra Asanam (Supine Pose of Firmness and Light)
16. Mandi Uruthi Asanam (Kneeling Pose of Firmness)
17. Mukana Asanam (Triangle Pose)
18. Purna Shava Shanti Asanam (Complete Pose of Relaxation and Peace)
Shanti Mantra (Mantra of Universal Peace)

 

1. Kriya Vanakam Asanam (Kriya Pose of Salutation)










 

Sequence
1. Heels together, toes apart.
2. Kneel.
3. Crown on floor with hands at sides.
4. Palms together in front of head.
5. Raise feet and chant Om Kriya Babaji Namah Aum.
6. Lower the feet.
7. Return hands to sides.
8. Lift your head and slowly stand.

Benefits
Can be practiced by old and young. Strengthens the lower back, spine and shoulders. 

Relaxes and reduces mental and physical stress. Activates the crown chakra.
Reminds us that the body is God’s temple and should be given the same care and spiritual attention we would any other temple.

Contra-indications Collapsed spinal disc, slipped disc or prolapsed disc.
 
 
 
2. Surya Chandra Namaskaram (Salutation) 

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Sequence

  1. Stand with heels together, toes apart, hands in Vanakam Mudra (prayer position). Inhale.
  2. Lift arms above the head, arching back slightly. Exhale.
  3. Bend forward to touch toes. Head should touch knees, keeping the legs as straight as possible. Inhale.
  4. Take the right leg back, keeping the left leg forward. Exhale.
  5. Take the left leg back, place the feet together, balance on the toes, raise pelvis, keeping hands on the floor and head down (mountain Pose). Inhale.
  6. Lower the body to the floor so that the feet, knees, hands and forehead are touching the floor, with buttocks raised. Exhale.
  7. Lower hips to the floor, straighten arms and arch back, raising the body and pushing the shoulder blades together. Look up and back (cobra pose). Inhale.
  8. Lift the pelvis, keeping the head down. Exhale.
  9. Bring the right leg forward and look up. Inhale.
  10. Left leg forward, with head touching knees. Exhale.
  11. Straighten up and lift arms above head. Inhale.
  12. Hands in prayer position. Exhale.
  13. Repeat from 2 to 12, but taking the left leg back before the right and then bringing the left leg forward before the right.

Remain conscious of the breath with each movement! 

Benefits

Energizes all parts of the body. Keeps the stomach, intestines, pancreas, heart and lungs in good health. Helps cure deformities of the spinal cord and waist area. Promotes flexibility of the spine. Increases and regulates the blood circulation of the entire body, aiding in purifying the blood and destroying skin disease. Strengthens the muscles of the hands, legs, shoulders and thighs.


Increases brain power, mental strength and quickens thought processes. Helps to heal diabetes and promotes overall physical health. 

The sun magnetizes and energizes the body. Surya Chandra Namaskaram should be ideally practiced outside. During this sequence, focus on invoking the Divine Light represented by the sun and the moon, and absorbing that light into the entire physical and subtle system.

 

 

 

3. Sarvangasanam (Integral Shoulder Pose)

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Sequence

1. Heels together, toes apart.
2. Lie down on the back.
3. Raise both legs, keeping legs bent at the knee, and buttocks on the floor. Flex and rotate the ankles.
4. Raise trunk straight up, chin to chest, hands supporting the back and pelvis directly above shoulders, forming a triangle between the shoulders and head by moving elbows closer together.
5. Hold the posture for 16 natural breaths.

  1. Slowly lower the legs.
    7.  Return to position 2 before standing up. 

Benefits:
Activates the thyroid and keeps it healthy, thereby reducing obesity, weakness and tiredness.
Strengthens the adrenal and reproductive glands. Helps to heal asthma and can increase height.

Contra-indications High blood pressure, heart disease, ear or eye ailments, slipped cervical vertebrae or slipped disc, enlarged liver or spleen, hyperthyroidism and initial days of menstrual cycle.

 

 

 

4. Meenasanam (Fish Pose)

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Sequence
1. Heels together, toes apart.
2. Sit with legs crossed, right leg on the outside. Grasp the toes.
3. Lie back, still grasping the toes.
4. Arch the chest until crown of your head touches the floor. Push knees towards floor, raising the chest further. Hold for 16 breaths.
5. Sit up, lean forward and touch the head to the floor.
6. Roll backwards with feet touching floor above head. 

Repeat positions 5 and 6 ten times in a rolling motion, 10 times. Sit up and slowly return to standing position 1. 

Benefits

Strengthens the stomach, activates the digestive system, especially the intestines. Reduces constipation and promotes ongoing health of the thyroid, parathyroid and adrenal glands.

Strengthens the spine and lessens cervical problems.

Prevents shifting of the navel. Strengthens the lungs thereby healing associated health conditions like asthma and respiratory problems.

Contra-indications: Heart disease, during pregnancy, when peptic ulcers are present, spinal bifida and when there are  pinched nerves in cervical vertebrae.

 

 

 

5. Nidra Kokkuasanam (Standing Crane Pose)

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Sequence

  1. Heels together, toes apart.
    2. Stretch hands above head, arching back and looking upwards.
    3. Bend forward from the hips, slowly stretching arms towards the feet.
    4. Gently ‘bounce’ up and down, moving hands closer to the feet until hands can  touch the floor. Interlock fingers to bring hands closer to the floor.
    5 .  Raise the arms.
    6. Return to standing position. 

Benefits
Alleviates gastric and urinary disorders. Helps to cure constipation and relieves gas problems. Relieves lumbago, sciatica and stiffness of the back. Heals liver disorders and diabetes. Rectifies shortening of limbs due to breaks or fractures.

Contra-indications Heart disease, prolapsed disc, high blood pressure, sciatica and abdominal hernia.

 

 

 

6. Vilasanam (Bow Pose)

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Sequence

1. Heels together, toes apart.
2. Lie on front with arms at sides and forehead touching floor.
3. Kick the buttocks with the heels.
4 Grasp the ankles, arch the back, attempting to straighten the legs while raising the head upwards.
5. Rock forward and backward.
6. Roll side to side from right to left. (Cross arms behind back if there is difficulty in holding the ankles.)
7. Relax and return to centre. 

Benefits
The rocking motion of this posture massages the internal organs of the abdomen and gradually reduces excess fat in the waist, buttocks and abdomen.

Massages the vertebral column and limbers up the spine, strengthens the thigh muscles, stimulates the solar plexus chakra. and promotes suppleness of the ankles.

Contra-indications Heart disease, high blood pressure, peptic or duodenal ulcers and colitis.

 

 

 

7. Vibareethakarani Asanam (Topsy Turvy Pose)

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Sequence

  1. Heels together, toes apart.
    2. Lie down on the back.
    3. Raise both legs, keeping legs bent at the knees
    4. Raise the upper body up onto the shoulders, supporting the weight by placing hands at the hip area, keeping the elbows on the floor as close together as possible. Centre of gravity should remain in the chest area.
    5. Slowly place the right foot onto the left knee, keeping the right knee in line  with the nose. Hold, then place the left foot onto the right knee and hold.
    6. Slowly lower the legs.
    7. Lie on the back before returning to standing position. 

Benefits
The benefits for this posture are the same as those of the shoulder pose. It strengthens the waist and the knees and improves the concentration. Helps to relieve bronchitis, tonsillitis and emphysema.

Contra-indications Heart disease, high blood pressure, enlarged thyroid, prolapsed disc and spinal bifida, during first days of menstrual cycle.

 

 

 

8. Pathi Meenasanam (Half Fish Pose)










Sequence

1. Heels together, toes apart.
2. Lie down on the back.
3. Raise the chest, arching the back and resting the crown of the head on the floor. Hold.
4. Place the palms on the thighs and the elbows on the floor.
5. Slowly lower the back and relax.


Benefits

Benefits those with chest conditions, chronic cough, tonsillitis asthma and respiratory tract problems. Helps to relieve inflamed and bleeding piles and constipation. Corrects menstrual and uterine disorders and helps to reduce symptoms of diabetes.


Contra-indications none.

 

 

 

9. Kalapi Asanam (Plough Pose)

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Sequence

  1. Heels together, toes apart.
    2. Lie down on the back.
    3. Raise legs, keeping knees bent.
    4. Gradually straighten legs and continue to raise them above the head as in the shoulder stand. Continue to bring legs over the head until the feet touch the floor behind the head, keeping the legs as straight as possible. Breathe normally.
    5. Lift legs to shoulder pose before slowly lowering them to the floor.
    6. Relax for a few moments before standing up. 

Benefits
Relieves rheumatic conditions and tension in the bone structure. Alleviates pain in the shoulders, waist and neuralgic pain in the back. Eliminates arthritis and varicose veins effectively. Eradicates gastritis and flatulence, and promotes proper digestion preventing constipation, cures piles in the early stages and prevents cramping. Relieves headaches, asthma and bronchitis, promotes health in diabetics and reduces menstrual problems and ailments of the uterus and ovaries.

Contra-indications High blood pressure, hernia, arthritis of the neck, slipped disks, sciatica or when there is weakness in the cervical vertebrae.

 

 

 

10. Paambu Asanam (Cobra Pose)

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Sequence
1. Heels together, toes apart.
2. Lie down on the front with hands at the sides.
3. Place the palms on the floor underneath the shoulders and slowly lift the head, shoulders and torso.
4. Arch the back, raising the torso up by straightening the arms. Keep the pelvis on the floor and the elbows close to the chest. Knees should be slightly off the floor.
5. Slowly lower the back and head and arms.
6. Relax with arms at the sides.

Benefits
Cures back pain. Removes gas from the stomach and intestines and aids in the digestive processes, improving bowel movements. Cures low blood pressure Promotes regular menstrual cycles and reduces ovarian and uterine problems.

Contra-indications: Chronic back pain, pregnancy, pinched nerves in spinal column and spinal bifida.

 

 

 

11. Yoga Mudrasanam (Yogic Symbol Pose)

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Sequence
1. Sit with legs crossed, left leg on the outside. Extend arms out to the sides, palms open.
2. Place the thumbs into the centre of each palm and close the fingers over them.
3. Place the fists together and massage the abdomen by rubbing the knuckles together and pressing gently downward into the stomach.
4. Bend forward and continue to massage the abdomen.
5. Sit upright and place the fists at the base of the spine, massaging the lower vertebrae with the knuckles.
6. Bend forward while continuing to massage the back before releasing the mudra and returning to position 1.

Benefits
Increases internal abdominal compression and restores abdominal organs to their proper places. Tones the small intestines, colon, prostate gland and kidneys. Strengthens the muscular walls of the abdomen and relieves chronic constipation.

Contra-indications: Heart disease, serious back conditions, after surgery or childbirth and when there are contractures of the knee.

 

 

 

12. Paathi Chakra Asanam (Half Wheel Pose)

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Sequence
1. Heels together, toes apart.
2. Lie down on the back.
3. Pull the feet towards the buttocks by grasping the ankles.
4. Keep holding the ankles, while slowly lifting the back, buttocks and torso, keeping the crown of the head on the floor.
5. Extend the hands along the sides of the head, shoulder-width apart,towards the head, palms to the floor and fingers facing inwards, while pushing the abdomen upwards towards the ceiling, using the arms and legs. Relax the head, allowing it to hang between the arms.
6. Slowly lower the body and relax.

Benefits
Strengthens the back and abdominal muscles. Activates proper intestinal function. Exercises the neck and shoulders. Promotes proper working of liver and improves colon activity.

Contra-indications: Heart disease, high blood pressure, prolapsed and slipped disk and arthritis of the neck.

 

 

 

13. Amarntha Kokkuasanam (Seated Crane Pose)

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Sequence
1. Heels together, toes apart.
2. Lie down on the back .
3. Stretch arms above the head one floor.
4. Sit up, elongating back, and stretch hands towards feet, gently moving back and forth. Pull the stomach in towards the spine.
5. Extend the hands to beyond the feet, grabbing ankles if necessary, and extend the torso forward.
6. Return to position 3 with the hands above the head. Repeat steps 3 to 6 ten times, similar to performing sit-ups.
7. Relax with the arms at the sides. 

 

Benefits
Maximises the stretching of the spine, tones the spinal muscles and prevents a stiff spine.Tones the nervous system. Improves digestion and relieves constipation. Aids in low blood pressure. Reduces abdominal obesity and fat on the hips, buttocks and thighs.

Contra-indications: During sciatica nerve pain attacks (but can prevent reoccurrence if practised during pain-free states), if suffering from Kyphosus (hunchback).

 

 

 

14. Vittel Asanam (Grasshopper Pose)

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Sequence
1. Heels together, toes apart.
2. Lie down on the front, arms at the sides. First raise the right leg, tense the buttocks and hold, keeping the hips flat. Lower and repeat with the left leg
3. .Place right hand close about 10cm away from right hip and roll over onto right side (keep right knee slightly bent), with left hand on thigh, raise left leg, keeping it straight,  and move it up and down in a ‘scissors’ motion.
4. Return to the centre and repeat on the opposite side.
5. Return to centre. Raise both legs together from the hips while lifting  the arms and head at the same time.
6. Relax with arms at sides. 

 

Benefits
Strengthens the leg muscles and tones the pelvic area and dorsal muscles. Aids in combatting rheumatic pain of the hips.
Reduces fat on the hips and promotes regular menstruation.

Contra-indications: Heart disease or heart weakness.

 

 

 

15. Uruthi Oli Mudra Asanam (Supine Pose of Firmness and Light)

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Sequence
1. Heels together, toes apart.
2. Lie down on the back.
3. Raise both knees, keeping buttocks on the floor. Clasp hands behind the knees, interlocking the fingers.
4. Keep the hands clasped behind the knees and slowly move forward into a sitting position, balancing on the buttocks.
5. Straighten the legs so that the legs and body form a ‘V’ shape. Use the stomach muscles to help you balance.
6. Slowly lower the legs.
7. Return to lying position with arms at sides. 

Benefits
Relaxes the whole body, especially  the neck muscles. Strengthens the pelvic and hip region. Heals kidney problems, strengthens the back and shoulder region.

Contra-indications: If slipped disk and lower back problems are present, practice with caution.

 

 

 

16. Mandi Uruthi Asanam (Kneeling Pose of Firmness)

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Sequence

1. Heels together, toes apart.
2. Kneel, with feet apart so that the buttocks rests on the floor.
3. Gently bounce up and down, holding the ankles.
4. Lie back slowly with arms behind the head until the back rests on the floor.
5. Return to sitting position and relax.
6. Return to standing position.  

Benefits
Activates the large intestines and reduces constipation. Beneficial for proper kidney functioning. Strengthens the knee ligaments and muscles of the legs.

Contra-indications: Sacral conditions, bad knees, sciatica and slipped disk.

 

 

 

17. Mukana Asanam (Triangle Pose)

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Sequence
1. Stand, with legs shoulder-width apart
2. Extend arms to the sides, pointing the index fingers.
3. Bend forward, touching the right big toe with the right index finger, then the left big toe with the right index finger, and back to the right big toe.
4. Return to centre.
5. Bend forward, touching the left big toe with the left index finger, then the right big toe with the left index finger, then back to the left big toe.
6. Return to centre
7. With the right foot slightly forward, bend backwards, then forwards, head touching the knee.
8. Return to centre.
9. With the left foot slightly forward, bend backwards, then forwards. Turn to the left side and touch the head to the knee.
10. Return to centre.
11. With both feet aligned and facing forward, lean backwards and then forwards. Clasp the hands behind the back and stretch, raising arms upwards, then bending forward.
12. Return to centre.

Benefits
Improves the appetite and relieves constipation. Cures urinary disorders, alleviates backache and sciatica by transporting blood to the spinal nerves. Improves the memory, strengthens vertebral nerves and internal abdominal organs and helps to overcome fatigue.

Contra-indications: None.

 

 

 

18. Purna Shava Shanti Asanam (Complete Pose of Relaxation and Peace)

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Sequence
1. Heels together, toes apart.
2. Lie down on the back. Clench and relax each hand, right first and then left, with the thumb clasped inside the palm
3. Alternately raise and lower each leg slowly, first right and then left. Flex each foot forwards and backwards at the ankle and allow each to fall to the ground.
4. Slowly raise each arm and lower to the ground, bending the elbow slightly and keeping the shoulder relaxed.
5. Turn the head from left to right 5 times each side.
6. Relax the entire body.

Benefits
Regulates blood circulation and reduces high blood pressure. Helps recovery from long-standing pains. Cures psychosomatic disorders. Slows the respiratory rate, thereby resting the heart and nerves. Relieves giddiness, nervousness and irritability and alleviates angina and cardiac problems.

Contra-indications: None.

 

 

 

The Shanti Mantra of Universal Peace

 

The Shanti Mantra of universal peace is recited after each Kriya Yoga class.
 
Om Shanti Shanti Shanti Shalom, Sat Nam Sadhu.
Tao Em Aum Spirit Swami Kami
Amin Amen Aumen
Selah Hum
Aum
 

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