1.

LIFE NERVE STRETCH

Benefits: Excellent for stretching the life nerve.

This goes from the back of the heels, through the
sciatic nerve and throughout the back (lower,
middle, and upper back). This continues all the
way up to the neck.

How to do it: Sit on the right heel and keep the

left leg extended forward. Bring the chest to the
left thigh and hold for 2 or 3 minutes. Repeat the
asana with the other leg. This can also be done with the both legs straight
forward.

Breath: Breathe through the nose. Time: Do it 2 or 3 times per side.

2. CAMEL POSE
Benefits: This pose adjusts the reproductive
organs.

How to do it: Get on your knees, squeeze the

gluteus, and place the palms of your hands on
the back (kidney area) with the fingers pointing
up. Next, bring the hips forward and release the
head back. You can stay here or you can go to a
more advanced position by placing the hands on the heels. Push the hips forward.

Breath: Breathe through the nose. Time: 2 to 3 minutes.

3.SHOULDER STAND
Benefits: This pose stimulates the metabolism
(thyroid and parathyroid glands). It also releases
pressure on 11 separate organs. Also great for
weight loss!

How to do it: Start by lying on your back. Bring

the legs over the head and place the hands on
the back for support. Make the straightest line
you can between the body and the floor. Do
not move the neck by looking around. Gaze at
the chest and relax the breath. Breath: Breathe long and deep. Time: 2 to 3
minutes.

5. ARCHER POSE
Benefits: Thi is an excellent for women. It
stretches the front muscles and opens the hips.

How to do it: Stand up. Place the right leg

forward and bend it so it will be able to support
the weight of the body. The left leg is straight
back with the heel off the floor. The right arm is
extended forward as if preparing to lance an
arrow. The hands are in a fist, except for the
right thumb, which is out and back. The left arm
is bent back with the elbow parallel to the floor. You should feel the stretch across
the chest. Hold this position.

Breath: Breathe long and deep through the nose. Time: 2 to 3 minutes.

6. BABY POSE
Benefits: This is a great posture for relaxation. It
aids digestion and brings the Kundalini energy
from the lower triangle to the upper one.

How to do it: Sit on your heels and bend forward

until you touch the floor with the forehead. The
arms should be placed by your sides with the
palms facing up. You can also place the arms
forward with the palms facing down.

Breath: Breathe long and deep through the nose. Time: 1 to 2 minutes.

3. CAT & COW POSE

Benefits: Cat and Cow pose releases the tension in the lower, middle, and upper
back. This is a great exercise to keep the spinal fluid and the Kundalini moving.

How to do it: Get on your hands and knees. Inhale and arch the spine down with
the head looking up. Hold the position. Then exhale and arch the spine up with the
chin to the chest and hold the position again.

Breath: Breathe through the nose. Time: 2 to 3 minutes.

4. STRETCH POSE
Benefits: This pose balances all of the
Chakras, including the Manipura Chakra.
There is an old saying in India which
states that until the Manipura Chakra is
in balance, a person cannot heal. This
position is supposed to be performed
daily.

How to do it: Lie down on the back.

Raise the head and the legs up 6 inches
(the length of a dollar bill). Hold.

Breath: Hold the position with *breath

of fire. Time: 3 minutes.
 7. SAT KRIYA
Benefits: This is one of the most recommended
exercises in Kundalini Yoga. It is great for the
heart and circulation and is like a pump raising
the energy up from the lower Chakras to the
upper Chakras.

How to do it: Sit down on your heels. Bring the

arms up and interlace all but the index fingers
which should remain straight and pointing up to
the sky. Inhale and loudly chant the mantra SAT
while pushing the abdomen in, and then chant NAM while releasing the abdomen
out. Keep a steady pace. This is done very loudly while vigorously pushing the
abdomen all the way in during inhalation.

Breath: It’s natural by chanting the mantra SAT NAM. Time: 5 minutes.

PARA REGULAR MENSTRUAÇAO

This meditation brings balance to the pituitary and pineal glands. It helps with
negative thought patterns and strengthens the projection. It is said that when the
inner and outer projections are strong and positive, the menstrual cycle becomes
balanced.

How to do it:

Sit down in a comfortable cross-legged position. Inhale in 4 parts through the nose
while mentally vibrating the mantra *Sa Ta Na Ma. Exhale in one long continuous
breath through the nose.

Time:

Start with 1 minute a day and increase 1 minute every day until you reach 7
minutes. Practice this for 7 minutes for one week then start increasing 1 more
minute per day until you reach a maximum time of 31 minutes.

*Sa Ta Na Ma. The mantra means the cycle of life. Sa means infinity. Ta means
birth. Na means Death. Ma means rebirth.
Stand up and place the left leg forward and bend it till 90 degrees. The right leg is
straight back with the feet flat on the floor. Bring the arms up with palms
together, or interlace all the fingers except the index finger that is pointing up to
the sky. Look up at the hands. THE HIPS ARE FACING FORWARD. The tale bone is
down. Hold the position with long deep breathing. Then switch sides.

Benefits:

•Strengthens the legs.

•Stretches the calves, and thighs.
•Improves digestion.
•Relieves menstrual cramps.
•Builds concentration, and focus.
•This pose stretches the chest, lungs, shoulders, neck, belly and groin, and
strengthens the shoulders, arms and back muscles.
• It is a good posture for those with sciatica.

Warrior II -Virabhadrasana II

Stand up and place the left leg

forward and bend it untill 90
degrees. The right leg is straight back
with the feet flat on the floor. Bring
the arms parallel to the floor with
the palms facing down. Look forward.
THE HIPS ARE FACING THE FRONT.
Relax the shoulders down. Hold the
position with long deep breathing.
Then switch sides.

Benefits:

• Strengthens the groin, chest, lungs

and shoulders, and strengthens and stretches the legs and ankles.
• It helps to stimulate the abdominal organs and improves stamina. Improves
digestion.
• Relieves menstrual cramps.
• Warrior II can relieve back pain; particularly back pain associated with the
second trimester of pregnancy, and has been used to treat carpal tunnel
syndrome, infertility, osteoporosis, sciatica and flat feet.
• Builds concentration, and focus.
There are different variations of this pose; all of them are as equal effective. It all
depends on your personal level.

Stand up and balance on the left leg and place the right sole of the feet against
the inner left thigh, or on top of the left thigh as show on variation 3. Then place
the hands in pray pose at the sternum, or if you find balance here you can go
ahead and bring the arms up, either way hold the position for a few breaths. The
gaze is forward. Then switch sides.

Choose the variation most appropriate for you.

Benefits:

• Improves balance and focus the mind.

• The Tree Pose is beneficial in strengthening the thighs, calves, ankles and spine
and helps to stretch the groin, inner thighs, chest and shoulders.
• It helps to relieve sciatica, and reduces flat feet
• Do not perform if you have knee injuries.
  

 
  

 
 Begin in a kneeling
position with the knees
hip-width apart and the
thighs perpendicular to
the floor. Place the
hands at the top of the
buttocks with the
fingers pointing
upward. Slowly lean
back, keeping the
thighs perpendicular to
the floor, until the
hands touch the feet
with the palms pressed
firmly against the soles,
fingers pointing toward
the toes. The neck may
remain neutral or you
may drop the head
back. Hold the position then release. For advance students there are also Variation
3 and 4.

Benefits:

• The Camel Pose has been used therapeutically to treat anxiety, fatigue,
menstrual discomfort, mild back pain and respiratory ailments.
• It strengthens the back muscles and stretches the front of the body, the deep hip
flexors, the ankles, the thighs and the groin.
• The Camel pose can improve posture and stimulate the organs of the abdomen
and neck.  
  

 
  
Begin on your hands and knees with the knees beneath the hips and the hands
slightly in front of the shoulders. Slide the right knee forward to the right wrist
while angling the right shin and bringing the right foot to the front of the left knee.
Move the left leg slowly back and straighten the knee, allowing the front of the left
thigh to lower to the floor along with the outside of the right buttock. While
exhaling, lower the torso to the inner right thigh and stretch the arms forward.
With the hands near the front shin, push firmly against the floor and lift the torso
away from the thigh. If possible, bring the hands to the pelvis. Repeat on the other
side.

For advance students Variation 3 and 4.

Benefits:

4. This pose opens the heart and the external hip rotators.
It can improve sciatica and low back pain.