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 3-5 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 5-7 times. Focus on your breath. Then bring your hands down to your knees. The warm-up is over.