Sports Kriyas/Kundalini Calisthenics set

[Guest guest]

I have pasted the set below and I have already sent it to several people in the group. However, I do not know if this is a "KRI certified" set. I have not been able to locate it in any of the manuals I own. (Just a disclaimer.) I do know that we used to do this set frequently back in the 1970s. Maybe some of the Millis folks that used to live in Boston or Montague ashrams might remember it. If anyone from KRI is familiar with this set, please let us know if has been published somewhere. If no objections, I can try to it post to the group as a Word doc.Sahib-Amar Kaur Sat Nam Sahib-Amar,You have copies of that set ? Please share it with us. I think youcould put it in this group's database.Blessings,Siri Sant Kaur

FAST, HARD, POWERFULKUNDALINI CALISTHENICS1.

For balance: Left arm out to side, parallel to

ground, palm up; opposite hand in gyan mudra. Powerful LDB. 1 1/2 min. Switch sides.2.

For spine &

lymph: Spread legs apart, press

down on knees with hands; do spinal flexes for 2 min.3.

Same posture, hands 2

ft. in front of you on the floor, palms down; try to lift yourself up; press

hard so that you begin to shake.

LDB 2-3 min.4.

108 very fast frogs (1

1/2 min.).5.

For lower

vertebrae: Sit on heels, inhale

up, exhale down, arms loose by your side (bring buttocks up off heels on

inhale, sit back down on heels on exhale). 2-3 min.6.

For balancing

energy: Relax into triangle pose;

up on toes and fingertips. 2 min.7.

For breast &

diaphragm: Gracefully come onto

your belly, hands in venus lock behind your back, arms straight and lifted up,

lift legs up and head up. BOF 2

min.8.

On belly, arms by your

sides, toes straight. Begin

raising and lowering hips. Lean on

the front of your feet. Your buttocks

and knees should come off the ground about 1 ft. if you can, as fast as you

can. 2 min.9.

Lying on belly, kick

your buttocks with alternate feet.

LDB. 2 min.10.

Still on belly, grab

left ankle with both hands, rock in bow pose for 1 min.; same with right ankle;

same with both ankles. LDB.11.

Lying on back, lift

both legs to 90° on the inhale, lower them to the floor on the exhale. 1 min.12.

On back, as you inhale lift arms over

your head to the floor, then lift your legs to a 90° angle. As you exhale,

lower the legs to the floor, then bring the arms down by your side. 1 min. Then, 30 sec. left leg only, and 30 sec. right leg only.13.

Stand up and lean back

with your hands on thighs, sit down in easy pose; jump back up again, lean back

with hands on thighs, etc. Very

fast. 2 min.14.

For digestion: Sit in easy pose, hands in venus lock,

1 ft. in front of your chest; twist left to right very fast and hard. LDB (maybe 3 or 4 twists to one

inhale). 2 min.15.

For lymph: Sit in easy pose. Karate punch. There should be a twisting motion as the shoulder should

follow the arm as it punches. 2-3

min.16.

Works on

elimination: Sit on heels, hands

on knees; pant hard, about 1 per sec.

There should be no sound from the throat. Tongue should be stretched out and down as far as

possible. You should feel the

poisons coming out and the muscles stretching. 2-3 min.17.

Gracefully relax onto

your back. 15 min. Deep relaxation.[LDB = long deep breathing BOF = breath of fire]

[Guest guest]

This set looks familiar, a very similar set is in a book called KY for

body, mind & beyond by Ravi Singh and is labled the Warrior Workout.

It looks like two warm ups have been added to the front end of the set

and then the first exercise starts mostly as you have written it in

your post. I've tried to note the differences as closely as possible.

If you have the book, it's on Page 74 if you want to follow along it

starts with:

 

1. Running exercise with upper arms up parallel and hands in gyan

mudra, 3-5 min. BOF

2. Then moves into a Sera Bundundoo Kriya, 26x

3. Then goes into sitting in EZ pose with the left arm out & palm up

w/LDB & then switch, 2 min. ea.

4. Then a flexing motion in a wide leg stretch, 1-3 min.

5. Then you press on the floor in front in wide leg, 1-3 min.

6. Then the frogs, 108x

7. Then up & down while in Rock Pose, 108x

8. Then Triangle, BOF 1-2 min.

9. Then on stomach w/arms & legs up (and arms up in Yoga Mudra behind

back) BOF 2 min.

10. Then on stomach with hips jumping up & down, cont. 2 min.

11. Then kicking alternate heels to hips w/arms up behind in yoga

mudra, 2 min. BOF *** your exercise 9 does not give it in Yoga Mudra

behind back,

12. Then rocking in bow w/right ankle grabbed, Then left ankle, 1

min. ea.

13. Then rocking in bow pose grabbing both ankles, 1 min.

14. Then double leg lifts to 90 degrees cont. 2 min.

15. Then on back raising arms (from behind head) to 90 and legs to 90

for 1 min. up & down (pic. w/arms are behind head, perhaps up & down

from there - ***your post says to bring arms to sides on

ex. 12), Then lift right leg up & down to 90 degrees for 30 secs, Then

left only (I guess the arms stay back doesn't say in book, but pic. shows)

16. Then standing up and sitting down from a crossed legged position,

move quickly 2 min.(it says stand up w/out the help of your hands,

stand up and press your hips forward. Then sit down.

17. Then spine twists in EZ pose w/hand in venus lock with arms

circled in front, cont. 2 min.

18. Then alternate punching, fast & furious Cont. 1-2 min.

19. Then rock w/tongue out panting powerfully. (***there is nothing

in the text about no sound from the throat as in your post from your

exercise 16.

Nothing printed in the text about the 15 min. layout, it just ends

with the rock pose exercise

 

This shows that some of these sets have been manipulated a bit here

and there somewhere along the line, but I didn't notice that Ravi's

book was KRI Approved and perhaps your source is? Anyway that took

longer than I anticipated (hopefully you are reading this). Am glad I

did it for whatever reason, must be my triple virgo coming out. Love

& light to all, Atma

 

 

Kundalini-Yoga , Sahib-Amar Khalsa <sakk wrote:

>

> I have pasted the set below and I have already sent it to several

> people in the group. However, I do not know if this is a " KRI

> certified " set. I have not been able to locate it in any of the

> manuals I own. (Just a disclaimer.) I do know that we used to do

> this set frequently back in the 1970s. Maybe some of the Millis folks

> that used to live in Boston or Montague ashrams might remember it. If

> anyone from KRI is familiar with this set, please let us know if has

> been published somewhere. If no objections, I can try to it post to

> the group as a Word doc.

>

> Sahib-Amar Kaur

>

> Sat Nam Sahib-Amar,

>

> You have copies of that set ? Please share it with us. I think you

> could put it in this group's database.

>

> Blessings,

>

> Siri Sant Kaur

>

> FAST, HARD, POWERFUL

>

> KUNDALINI CALISTHENICS

>

> 1. For balance: Left arm out to side, parallel to ground, palm

> up; opposite hand in gyan mudra. Powerful LDB. 1 1/2 min. Switch

> sides.

> 2. For spine & lymph: Spread legs apart, press down on knees

> with hands; do spinal flexes for 2 min.

> 3. Same posture, hands 2 ft. in front of you on the floor, palms

> down; try to lift yourself up; press hard so that you begin to shake.

> LDB 2-3 min.

> 4. 108 very fast frogs (1 1/2 min.).

> 5. For lower vertebrae: Sit on heels, inhale up, exhale down,

> arms loose by your side (bring buttocks up off heels on inhale, sit

> back down on heels on exhale). 2-3 min.

> 6. For balancing energy: Relax into triangle pose; up on toes

> and fingertips. 2 min.

> 7. For breast & diaphragm: Gracefully come onto your belly,

> hands in venus lock behind your back, arms straight and lifted up,

> lift legs up and head up. BOF 2 min.

> 8. On belly, arms by your sides, toes straight. Begin raising

> and lowering hips. Lean on the front of your feet. Your buttocks and

> knees should come off the ground about 1 ft. if you can, as fast as

> you can. 2 min.

> ***9. Lying on belly, kick your buttocks with alternate feet.

> LDB. 2 min.

> 10. Still on belly, grab left ankle with both hands, rock in bow

> pose for 1 min.; same with right ankle; same with both ankles. LDB.

> 11. Lying on back, lift both legs to 90° on the inhale, lower them

> to the floor on the exhale. 1 min.

> ***12. On back, as you inhale lift arms over your head to the

floor,

> then lift your legs to a 90° angle. As you exhale, lower the legs to

> the floor, then bring the arms down by your side. 1 min. Then, 30

> sec. left leg only, and 30 sec. right leg only.

> 13. Stand up and lean back with your hands on thighs, sit down in

> easy pose; jump back up again, lean back with hands on thighs, etc.

> Very fast. 2 min.

> 14. For digestion: Sit in easy pose, hands in venus lock, 1 ft. in

> front of your chest; twist left to right very fast and hard. LDB

> (maybe 3 or 4 twists to one inhale). 2 min.

> 15. For lymph: Sit in easy pose. Karate punch. There should be a

> twisting motion as the shoulder should follow the arm as it punches.

> 2-3 min.

> ***16. Works on elimination: Sit on heels, hands on knees; pant

hard,

> about 1 per sec. There should be no sound from the throat. Tongue

> should be stretched out and down as far as possible. You should feel

> the poisons coming out and the muscles stretching. 2-3 min.

> 17. Gracefully relax onto your back. 15 min. Deep relaxation.

> [LDB = long deep breathing BOF = breath of fire]

>

[Guest guest]

Sat Nam Everyone,

 

Regarding the athletic set you discussed from my previous book Kundalini Yoga for Beginners & Beyond. That is a set taught by Yogi Bhajan in 1979 called Circulation and Elimination of Toxins. We (my wife Ana Brett & I) feature that set on our Warrior Workout DVD (with the duration of exercises, not quite as long as indicated in the book). As in the book, we have added running in place and Sarbang Dhande Kriya (among other exercises) as warm-ups.

 

Sarbang Dhande Kriya begins in Down Dog (Triangle Pose): it's inhale raise the heels, exhale lower the heels, inhale, exhale into chaturanga (front push-up position with the elbows bent), inhale, exhale into Up Dog (cobra with the hips off of the ground and the toes curled under), inhale, exhale into Down Dog. Yogi Bhjan told us that Sikh Warriors used to do 108 repetitions of that, 26x per day, and developed the strength to "throw a spear through a steel shield." He also said that that exercise put a "special pressure on the capillaries," and because of its capacity to "perfect blood chemistry," can "help to heal anything."

 

All Best,

Ravi Singh & Ana Brett**************New MapQuest Local shows what's happening at your destination. Dining, Movies, Events, News & more. Try it out (http://local.mapquest.com/?ncid=emlcntnew00000002)

[Guest guest]

Sat Nam, Ravi Singh,

Great to hear from you! I see this as some of the potential of

this group being realized - everyone who has either information or a

perspective on any " elephant " of a question sharing it in a way that

allows us all to understand what is original, as well as how things

have developed within each person's understanding of the guidelines

of the Master.

Harbhajan Kaur

[Guest guest]

Sat Nam,

 

It's interesting to compare these two versions. Ravi Singh says the

set in his book was taught by Yogi Bhajan in 1979. The set I posted

was being practiced in 3HO ashrams in the early 1970s (around '73-74).

I assume that someone learned it from YB and wrote it down the way I

posted it. Hence my disclaimer in my original post - this is not a

KRI-certified set, to my knowledge. I would guess that it's an earlier

version of the one Ravi Singh has published in his book as " Warrior

Workout. " Again, if anyone from KRI can weigh in on this, that would

be great.

 

Sahib-Amar Kaur

 

 

Kundalini-Yoga , " atmakk " <atmak wrote:

>

> This set looks familiar, a very similar set is in a book called KY for

> body, mind & beyond by Ravi Singh and is labled the Warrior Workout.

> It looks like two warm ups have been added to the front end of the set

> and then the first exercise starts mostly as you have written it in

> your post. I've tried to note the differences as closely as possible.

>