Kriya Yoga for Beginners - The Simplest Way to Health

I've divided our body into three sections, namely:

1. The upper section, shoulder and above - Head, Shoulder, Hands

2. The middle section, shoulder to navel - Chest and Abdomen area

3. Lower Section, Navel down to feet - Hip, Thighs, Knees, Ankles, toes and Feet

These three sections cover the entire body - from head to feet and everything in between.

The simple movements to carry out during the Kriya Practises:

1. Up and Down

2. Left and Right

3. Rotations [clockwise and anti-clockwise] - 180⁰, 360⁰

Let's focus on the upper section of the body:

First the Head and the Neck

Step -1: Move it Up and Down; X 3 to 5 times

Step -2: Left and Right; x 3 to 5 times

Step -3: Head rotation - 180⁰

Leave your head down loose [Do not hold it stiff]

180⁰ Rotate it moving up [clockwise from 6'o clock to 12'o clock ]

180⁰ Rotate it back moving down [anti-clock wise 12'o clock to 6'o clock]

Imagine as though your chin is drawing an 180⁰ arch from chest to head [half circle] and tracing it back, down. Repeat this cycle for 3 to 5 times.

Great! Simple and Wonderful isn't it? It is a great start, Indeed.

So, now is the time to look at the most interesting part of Kriya Yoga. Indeed, the spectacular reason why Kriya Yoga is highly effective.

Syncing your breath with the movements of individual body parts. For instance: Slowly Breathing-in with the head moving up slowly and exhaling out while the head moves down with synchronisation. Repeat this cycle for 3 to 5 times.

Maintain the movement and the breath synchronisation.

It is important to be aware of the changes in the movements -before and after differences. Especially, around the neck.

Practise Kriya Yoga movements as slowly as possible, that way the brain has enough time to observe the changes caused by body parts' movements.

The intentional method is embedded in the belief that by allowing the mind ample time to observe the craft of each movement closely, a heightened awareness of the connection between the body and mind can be cultivated.

You can learn the art of settling the mind by setting aside all the negative thoughts which bother you and disrupt your peace.

While, keeping the mind engaged in the observation and setting aside the memories of the past leads to disconnection from the whole, and drawing deeper into suffering, pain, torture, and hurt, caused due to fear, anxiety, agony, and other negative emotions inducing, discomfort, grief, disappointments, sorrow and suffering, which are some of the root stimulators of depression.

By choosing to stay in the present moment and observe the mind without getting entangled in memories, individuals can foster a more grounded and mindful approach to their thoughts and feelings by staying in the present moment and observing the mind without getting entangled in memories.

Shoulders

Let your hands hang loose, move only your shoulders - rotate them forward x 3 to 5 times and rotate backward x 3 to 5 times. Maintain your breath with movements. Be aware of the changes in the system caused due to shoulder movements. For instance: Notice your painless and free-moving shoulders, after the Kriya movements.

Fingers and Hands:

Keep your hands stretched straight. Now let us free up your fingers and improve their mobility - Stretch all your fingers, breath in and close them while Exhaling, create a rhythm of opening and closing fingers with breath in sync, and continue the cycle 3 to 5 times. Be aware of the changes in finger movements.

Close all your fingers and move only your fists [left and right] accompanied by your breath, to free the wrist joint, move them up and down and repeat the cycle for 3 - 5 times. Left and right repeat this movement 3 to 5 times and rotate them 360⁰ clockwise and anti-clockwise - 3 to 5 times.

In the same pattern, move your elbow joints and shoulder joints, and remember to maintain your breath syncing the movements. Be aware of the changes after and before the movements around the moving joints. Notice stress-free joints and their free movements.

With your stress-free -neck, shoulders, fingers, wrist, elbow and shoulder joints, let's focus on the second body section.

With fingers gently placed on the sides of your waist.

Gently rotate your waist, as if you are churning something with your waist. Twist the waist "front-left-back-right-front, complete 360⁰" Keep the movement gentle and smooth, which will appear like a twist-dance step. Continue the Twist. Repeat it 3 to 5 times.

Reverse these movements this time moving "back-right-front-left-back" -complete 360⁰, and repeat this cycle 3 to 5 times. Again keep it gentle and smooth, with no chops and no jerks. Maintain your breath in sync with the hip-joint movements, and also, be aware of the changes in the system before and after the movements.

Beautiful, You are following it all well and you are learning the art of regulating your breath and assigning work to your mind - to be aware of the changes in the system both before the movements and after movements.

Let's focus on the final section, the lower part of the body - legs with knee joints, ankle joints and toes.

Take support and stand on your left leg, and then stretch the right leg forward. Carry out all the necessary movements to free up the knee joints, ankle joints and toes. change your leg, once you complete the necessary movements.

While synchronising your breath with the movements. Important to be aware of the changes in the lower section of the system. Notice how the stress in your lower part of the body vanishes and moves "freely and effortlessly."

After freeing up the entire body with systematic movements of the body parts with breath in sync and being aware of the changes.

Finally, stand still and observe the entire body from head to toe, identify physical ailments [If any] and notice your breathing, with the mind completely relaxed and being in the present and getting over the pain and suffering.

Focus on ujjayi breathing (victorious breath):

Sit comfortably with a straight spine and close your eyes. Breathe slowly and deeply through your nose, with a small constriction in your throat, similar to a quiet whisper. Exhale easily. Practice for 5-10 minutes per day. Ujjayi regulates the neurological system and stimulates the body for advanced procedures.

Incorporate basic Hatha yoga postures:

Begin your Hatha yoga practice with basic postures such as forward folds (touching your toes!), cat-cow pose (arching and rounding your spine), and mild twists. These positions will gradually strengthen your flexibility, allowing you to do Kriya Yoga's more complex motions. Improved flexibility allows for deeper, fuller breaths, which improves your overall well-being and lays a solid basis for your Kriya Yoga journey.

Begin a simple meditation practice:

Begin by sitting comfortably, closing your eyes, and slowly focusing on your breath. Notice how your breath rises and falls, feeling the cool air enter your nose and the warmth leave as you exhale. It's natural for your mind to wander, but if you find yourself lost in thinking, simply notice it and restore your focus to the breath, like a loving shepherd guiding a wandering sheep back to the fold. Begin with 5 minutes and gradually increase the duration as you feel more comfortable. This practice of fostering present-moment awareness through breath attention is a fundamental skill in Kriya Yoga, opening up the pathway to deeper exploration and inner calm.

Live a Balanced Life:

Maintain a balanced diet, get plenty of sleep, and avoid stimulants such as alcohol and drugs. These practices lay the groundwork for healthy energy flow throughout the body, which Kriya Yoga techniques seek to harness.

Discipline is Your Ally:

Consistency is the magic ingredient in Kriya Yoga. Just like regularly watering a seed fosters its growth, a dedicated practice schedule nourishes your connection with the techniques. Carve out specific days and times for your practice, even if it's just for a short period initially. Regularity builds momentum, deepens your understanding, and unlocks the transformative power of Kriya Yoga, bringing you closer to your holistic wellness goals.

Create a Suitable Space:

Ideally, create a peaceful area in your home where you can get away from daily distractions. This could be a spare room, a designated spot, or even a curtained-off space. Cleanliness and order are essential for creating a sense of tranquility. Declutter the environment, reduce visual distractions, and ensure enough ventilation. A yoga mat can serve as a pleasant platform for postures and meditation. Remember that this is your safe haven for inner exploration, so decorate it with materials that promote tranquility, such as candles, soft lighting, or calming artwork.

Listen to Your Body:

Kriya Yoga emphasizes the importance of respecting your body's limits. Do not be scared to slow down or take pauses during your practice. Pushing oneself beyond your comfort zone might lead to injury and hinder your progress. Instead, pay attention to your body's signals. Feel free to alter your posture, rest when necessary, and favor proper form above intensity. Remember that Kriya Yoga is a journey, not a competition. Be kind to yourself and respect your body's particular requirements. As you gain confidence, you'll be able to increase the length and intensity of your practice sessions.

Kriya Yoga Benefits:

of Kriya Yoga don't need to perform difficult asanas. Simple movements and stretches accompanied by breath. The practitioner can reap extraordinary benefits. Some of it is discussed here:

Regularly practising to avail these Kriya Yoga Benefits:

• Free up, stiffness, pain and stress in the joints, muscles and nerves

• Learn the art of breathing synchronising with Kriya - movements of body parts.

• By practising Kriya, you can learn to bring your mind to life in the present and Yoga with body movements.

• Kriya can help you keep your system at peace, calm and relaxed.

• A brain in a relaxed and peaceful state has a higher degree of self-healing powers.

• People practising Kriya have been able to overcome their psycho-somatic ailments - Diabetes, BP, migraines and other Psycho-somatic ailments.

• Kriya Yoga's deep breathing practices improve the immune system, allowing the body to fight infections and illnesses.

• Kriya Yoga stimulates the internal organs, improving digestion and reducing symptoms like bloating and constipation.

• Kriya Yoga is both a physical exercise and a spiritual discipline that promotes inner growth, self-awareness, and connection to higher consciousness.

• Regular practice of Kriya Yoga improves concentration and focus, resulting in greater decision-making and productivity.

• Kriya Yoga relaxes the nervous system, improving sleep quality and relieving insomnia and other sleep-related ailments.

• Kriya Yoga helps you live a simpler, more satisfying, and purpose-driven life by lowering stress, improving attention, and increasing self-awareness.

• Kriya Yoga's relaxing practices can help lessen anxiety and depression symptoms while also increasing emotional well-being.

• Kriya Yoga techniques and meditation promote emotional balance and the ability to effectively manage unpleasant emotions.

• Kriya Yoga can help with weight management by speeding up your metabolism and encouraging intuitive eating habits.

• Kriya Yoga's breathing and elimination exercises promote detoxification by stimulating the body's natural cleansing systems.

Kriya is a simple remedy yet with phenomenal benefits. But it demands ridiculous discipline.

Conclusion:

One practising Kriya Yoga can master the art of bringing body and mind into Yoga, just like other forms of Yoga asanas. Kriya, due to its simplicity and effectiveness, is tremendously popular.

Health is one thing that people mustn't take for granted. Damaged health can take a lifetime to get a fix and in some cases, it could be impossible to set it right. So, people must set "living healthy" as the highest priority and take all the necessary precautions to live a life without ailment of any sort. Investing in self-care yields returns in terms of physical, mental, and emotional health.

In recent days - Gurus, Yogis, Seers, and Maharishis, are imparting the techniques and experiences of Kriya Yoga to their devotees and followers - to build a healthy world.

One practising the more advanced forms of Kriya Yoga covering aspects of pranayama and meditation one can overcome spasms, neurological ailments, and bone-related problems.

Because one learns the art of settling his/her mind one can achieve spiritual attainments. Calmness, joy, compassion, love, and being peaceful are the fruits of the regular practice of Kriya Yoga.

FAQs

Q. Can a beginner practice Kriya Yoga?

A. Kriya Yoga, is the simplest form of Yoga there is making it easy for beginners, which doesn't require practising hard yoga asanas to stay healthy and attain spiritual experiences.

Q. Is it worth practising Kriya Yoga?

A. Kriya Yoga is highly effective because, with regular practice, one can master the art of regulating breathing and staying calm, and relaxed even in the most demanding circumstances. So practising Kriya Yoga is worth it.

Q. Is there an advanced form of Kriya Yoga?

A. Yes, there is a more advanced form of Kriya Yoga, covering aspects of Pranayama and Meditation.

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