This set of exercises was given to us by the lady who leads are exercise part of our support group each week. By doing a couple of these or all of them might help in the healing pattern.  To relax and sit back and do these exercises to soft music. They are helping us in our Stroke & Disabled Support Group.

Kriya-Yoga

Exercise by sitting:

A. Put your top part of both hands on the top of your head and rotate it to clock wise and counterclockwise. (20 times)

B.

a. Straighten your head and rotate both of your pupils of eyes to the right and to the left (20 times).

b. Straighten your head and up and down your pupils (20 times).

c. Straighten your head and rotate your pupils to clockwise and counter-clockwise (20 times).

d. Straighten your head and close your eyes forcefully and open it (20 times).

e. Close your eyes and open your eyelid with the help of your finger (20 times).

f. Rub your hands few times until warm and put it on your eyes, then slowly close your eyes and open it (10 times).

C. Put your top part of fingers on the medulla gland (connecting the head and the neck) and rotate it to clockwise and counter-clockwise (20 times).

D.

a. Turn the neck right and left (20 times)

b. Move neck up and down (20 times).

c. Rotate the neck to clockwise and counterclockwise. (20 times).

E.

a. Put you hands on your shoulders (Right hand on right shoulder and left hand on left shoulder) and rotate it clockwise and counterclockwise together (small round/circle) (20 times).

b. Put your hands on your shoulders (Right hand on right shoulder and left hand on the left shoulder) and rotate it clockwise and counterclockwise (big round/circles) (20 times)

c. Put both of your hand on your shoulders and rotate it to clockwise and counterclockwise one by one (like swimming) (20 times).

F.

a. Straighten your both hands in front; close your fingers forcefully (mist) and open it (20 times).

b. Straighten your both hands up in the air; close your fingers forcefully (mist) and open it (20 times).

c. Straighten your hands on both sides; close your fingers forcefully (mist) and open it (20 times).

d. Straighten hands in downwards position; close your fingers forcefully (mist) and open it (20 times).

G.

a. Rotate the left hand from the shoulder clockwise and counterclockwise (20 times).

b. Rotate the right hand from the shoulder clockwise and counterclockwise (20 times).

c. Rotate both hands from the shoulder clockwise and counterclockwise (20 times)

d. Rotate both hands one by one from the shoulder clockwise and counterclockwise (20 times)

H.

a. Put both hands on the waist and turn only the upper part of the body towards right and then left (20 times).

b. Put both hand on the waist and turn the waist to clockwise and counterclockwise (20 times).

I.

a. Put both hands on the knees and turn knees clockwise and counterclockwise (20 times).

b. Stand only on the left leg and straighten right leg than stretch your feet from the ankle upwards and downwards in the air (10 times).

c. Stand only on the right leg and straighten the left leg than stretch your feet from ankle upwards and downwards in the air (10 times).

d. Stand only on the left leg and rotate your right foot clockwise and counterclockwise (10 times).

e. Stand only on the right leg and rotate your left foot clockwise and counterclockwise (10 times).

J.

a. Stretch your body to right side and left side one by to touch the ground (10 times).

b. Bend from your waist in front and touch with both hand to the ground by releasing the breath (Padhastashan) (3 times).

c. Make distance between both legs and hold left thumb (toe) with right hand and hold right thumb (toe) with left hand (20 times).

d. By taking the breath, join the hands and stretch the body to the upside (3 times) (Tadasan)

Exercise by sitting:

K.

a. Sit in Padmasan (Lotus) position and touch head to left knee and right knee one by one by releasing your breath (3 times).

b. In Padmasan (Lotus) position, touch head to the ground by releasing the breath (Bhunaman-padmasan) (3 times).

c. In Padmasan (Lotus), slowly lie backwards and hold toes of the feet with hands (matsyasan) (15 to 20 seconds)

d. In Padmasan (Lotus) position, swing your body on the base of hand (claw) (Zulansan) (3 times).

L.

a. Align both feet so they touch one another (like Namaskar). With both hand on feet, move from knees in the up-down motion (15 times).

b. Align both feet so they touch each other (like Namaskar). With both hand on the feet by release breath touch your head on the feet ( 3 times).

M.

a. Make 2 to 3 feet distance between feet and hold the left thumb (toe) with the right hand and hold the right thumb with left hand by releasing the breath (15 times).

b. Close the both legs, hold the thumb (toes) and touch the head to the knees by releasing the breath (15 to 20 seconds) (Paschimotanasan).

N.

a. Sit in the Varjrasan position (15 to 20 seconds).

b. Side down the legs in Vajrasan position (15 to 20 seconds).

c. In Vajrasan position, sleep down on the base of the hands (15 to 20 seconds).

O.

a. Sleep down in Makarasan position (15 to 20 seconds).

b. Put both hands on the side of the chest and try to get up from the chest on the base of the hands by looking straight.

c. Put both hands on the side of the waist and try to get up from the waist on the base of the hands by looking up to the sky. (Bhujangasan) (Position of Suryanamaskar-6) (15 to 20 seconds)

d. Naukasan (5 times).

e. Sleep on the base of the belly, hold the feet and get up by keeping the head straight (Dhanurasan) (15 to 20 seconds).

P.

a. Ardhamatsyendrasan position (20 seconds).

b. Ustrasan position (15 to 20 seconds).

c. Lie down on your back, left your legs to the up position to 35 degrees and keep them straight in the air (40 seconds to 2 minutes).

Our exercise lady suggests that you do not do all of these at once but work your way to them. Myself and members of our group find them very helpful in stretching for the day.