Shivyog Kriyas --- Part 1

Shivyog Kriyas are simple exercises developed scientifically to improve the quality of mind,
body and soul by ancient Siddhas and Yogis so that we can learn to live in harmony. These
Siddhas and Yogis were greatly influenced by their natural surroundings. They observed the
animals around them and tried to understand their abilities and skills. As a result they created 84
Kriyas based on the observation of animals and nature. Thus we have Kurm (Turtle) Kriya,
Manduk (Frog) Kriya, Sarp (Snake) Kriya, Simh (Lion) Kriya etc.

Babaji talked about two main secret Kriyas at his Houston Shivir, Pran (vital force energy) Kriya
and Kurm Kriya (Tortoise pose). Everyone should practice these before Sadhana (Meditation) to
calm the mind and attain Turya Avastha (State of consciousness).

Pran Kriya

 Sit straight and place your hands on your knees with palms facing up. Close your eyes
and bring your attention in-between your eyebrows.
 Take a deep breath while inhaling, and then exhale slowly. While inhaling feels that you
are inhaling Tranquility and infinite healing with every breath, while exhaling feel that you are
giving unconditional love to the universe. Do this 5 times.
 Bring your attention to the tip of your nose, then inhale and exhale speedily. Do this for
as long as you can comfortably. Then pause and repeat the deep breathing step.
 Repeat whole process three times.

Kurm Kriya

 Sit straight and place your hands on your knees with palms facing up. Close your eyes
and bring your attention in-between your eyebrows.
 Take a deep breath while inhaling, and then exhale slowly. While inhaling feels that you
are inhaling Tranquility and infinite healing with every breath, while exhaling feel that you are
giving unconditional love to the universe. Do this 5 times.
 Place the fingers of your left hand on top of the fingers of your right hand. Extend both
thumbs to form a triangular shape. Now keep them below your navel so that the naval should
come in the center of triangular.
 While breathing in from the nose, bend your head backward (as far as you can) and
mildly press your back with the end of head. While exhaling from the mouth, bend your head
downward (as far as you can) and mildly press your chin with the chest. Do this 15 times.
 Repeat this process three times. The first two times with moderate speed, and the third
time in slow speed.

Benefits
1. These Kriyas completely heal the Sthul Sharir (Physical body), Prana Sharir
(Vital body) and Sukshma Sharir (Astral body).
2. It increases life span
3. It increases Prana (Vital life force energy)
4. It calms down thoughts
5. It purifies Nadis (Blood channels)
6. It helps to strengthen the spine and shoulders
Babaji says if you want to live a long and healthy life you must practice these Kriyas daily.

Shivyog Kriyas --- Part 2

These Shivyog Kriyas are the kriyas taught by Ishan ji in his Prati Prasav
Sadhana Shivir in Toronto Canada, held in July 2012. These are recommended
to be done prior to any sadhana by everyone who wishes to progress in their
spiritual path.
As Babaji always says that by doing these kriyas daily in the morning, a person
can completely rejuvenate his body cells and heal various parts of the body. It
also helps in the opening and activation of various granthi’s and chakras.

KRIYAS WHILE STANDING

Sufi Dance – Stand straight and stretch your hands up and move round and
round in a circle, standing at your place. First do this in slow speed and then
with fast speed (for a minute at least).

Hip Rotation – Stand straight with hands on your waist. Rotate your body from
knees making a circle with hips, first clockwise then anticlockwise. Do this for a
minute

Japanese Bend -- Stand straight. Exhale saying Namah and bend forward from
waist with hands outstretched, your knees should be straight, stay there for
few seconds. Come back (straighten yourself) while inhaling and saying Shivay.
Repeat this for 15 times.

Backward Bend -- Stand straight with crossed arms. Inhale saying Namah and
bend backward as much as you can bend from waist, without bending your
knees. Stay there for few seconds. Come back (straighten yourself) while
exhaling and saying Shivay. Repeat this for 15 times.
Stretching While Standing on Toes -- Stand straight and intertwined your
fingers, stretch your arms upwards (touching your ears) and palms towards
sky. Inhale saying Namah and stand on your toes. Stay there for few seconds.
Come back (straighten yourself) while exhaling and saying Shivay. Repeat this
for 15 times.

Sideways Bend -- Stand straight and intertwined your fingers, stretch your
arms up (touching your ears) and palms towards sky. Inhale saying Namah and
bend towards your left side keeping your knees straight. Stay there for few
seconds. Come back (straighten yourself) while exhaling and saying Shivay.
Inhale saying Namah and bend towards your right side keeping your knees
straight. Stay there for few seconds. Come back (straighten yourself) while
exhaling and saying Shivay. Repeat this for 15 times.

Sufi Dance – Stand straight and stretch your hands up and move round and
round in a circle, standing at your place. First do this in slow speed and then
with fast speed (for a minute at least).

KRIYAS WHILE SITTING ON CHAIR

Fast Breathing (Dog breathing) – Sit straight on the chair. Breathe in and out
through your nose very fast like a dog as long as you can, your attention should
be on the tip of your nose. Repeat this 20 times.

Agni Saar – Take a deep breath, exhale fully and hold the breath, now pump
the stomach in and out until you can hold the breath. Repeat 5 times.

Hum SA Breathing – Sit straight, hands on the knees, exhale forcefully making
the sound HUM--- SA SA SA SA SA SA loudly till all air has been exhaled. Repeat
5 times.

Bhastrika -- Keep the hands near the shoulders as fists. Breathe in, hands up
palms open and facing outwards (saying Namah); breathe out (saying Shivay)
 and hands down to the shoulders as fists. (20 times up and down is 1 round).
Repeat 3 rounds.

Kapalbhati (Forceful exhalation) – Hands on lap breathe in and with force

repeatedly breathe out, attention should be on exhalation. Do this for a
while. Kapalabathi is done with some variations too. They are ---
1. Left elbow on chair and bend right arm towards left side touching the right ear.
Now start exhaling forcefully repeatedly for a while. Then right elbow on chair
and bend left arm towards right side touching the left ear. Now start exhaling
forcefully repeatedly for a while. Repeat for 5 times.
2. Sit on the edge of the chair. Hold the back of the chair with left hand while
bending from waist and look behind as much as you can, now start exhaling
forcefully repeatedly for a while. Repeat for 5 times.
3. Sit on the edge of the chair. Hold your left wrist with right hand and right wrist
with left hand near your lower back. Bend your head backwards and start
exhaling forcefully repeatedly for a while. Repeat for 5 times.
4. Sit on the edge of the chair. Place your hands behind you and bend backwards
in such a way that body weight is more on hands and feet. Now start exhaling
forcefully repeatedly for a while. Repeat for 5 times.

Nadi Shodhan (Alternate nostril breathing) – Sit straight. . Close your right
nostril with your right hand’s thumb and inhale through left nostril as long as
you can easily inhale. Then while closing the left nostril (use your thumb and
little finger) exhale through the right nostril. Thereafter inhale through the
right nostril and ultimately exhale the breath through your left nostril. This way
you finish one cycle. Count 6 cycles as 1 round, do three rounds (1 round fast
and 2 rounds slow).

Surya Bhedhi Kriya – Inhale through the right nostril (closing your left nostril )
as long as you can easily inhale, hold your breath, touch and press the chin to
your neck (Jalandhar Bandh) keep holding your breath as much as you can,
then exhale through the left nostril (closing your right nostril ). Repeat this for
10 times.
Kurma Kriya – Sit straight, hands on your naval in Shiv Shakti mudra (left hand
fingers on top of right hand fingers and thumbs extended and their tips are
touching each other forming a triangular shape). While breathing in from the
nose, bend your head backward (as far as you can) and mildly press your back
of neck with the head. While exhaling from the mouth, bend your head
downward (as far as you can) and mildly press your chin with the chest. Do this
15 times. Repeat this 3 times, first 2 times with moderate speed and 3rd time in
very slow speed.

Note: --- Please do these exercises according to your body’s capacity. Don’t
force yourself while doing any exercise.