KAAYA KALPA KRIYA (KNOWN AS TIBETAN RITES)
(Kaaya = body/Kalpa = time)
(Must be done in sequence, starting with 3 or 7 repetitions and working up to 21, a day.)
Standing with arms outstretched, palms facing downward; spin in the clockwise direction. Repeat.
2. Lying Down, Legs Up, Chin to Chest.
Lie on your back with your arms close to the body on the floor, palms facing down. Starting a deep inhalation, bring your chin to your chest; lift your legs to a vertical position, keeping the knees straight and heels stretched. Tighten your body. With deep exhalation, slowly lower both the head and legs, keeping the knees straight, to the floor. Repeat.
3. Camel with toes tucked under.
Kneel on the floor with your body upright, toes tucked under. Keeping the arms straight, place your hands against the thighs, spreading the fingers, and bring the chin to your chest. Starting a deep inhalation, arch your spine backward as you gently roll your head backward as far as it will go. As you arch back, brace your hands against the back of the thighs for support. With deep exhalation, return to the original position and tighten the hips and abdomen. Repeat.
4. Staff pose to Table Top
Sit on the floor with your legs straight, feet hip width apart, your palms on floor with fingers facing forward, and bring the chin to your chest. Starting a deep inhalation, let your head sink back as far as it will go, bending the knees, raise the trunk of the body to a horizontal position. Tighten your body. With deep exhalation, come down. Repeat.
5. Upward Dog to Downward Dog
Support your body into down ward facing dog position. Starting a deep inhalation, move your head forward as far as it will go, dropping the hips down. When you are ready to exhale, keeping the hands and feet in place, bend at the hips up to original position. Repeat.