Kriya - Control of Muscular System

1. Knee crosses:
Right Over Left:
1. Stand with the legs straight and feet
slightly apart.
2. Cross the arms across the chest, hands
on opposite arms, just above the elbows.
3. Keeping the body's balance, lift the right
foot and bring it across the left knee, until
the right heel meets the left side of the
left knee.
4. Bring the foot back to slightly off
ground, and then return to both feet on
the ground.
5. Pace: The entire four-count process
takes 4 seconds.
3 minutes

Left Over Right:

1. Repeat the previous exercise on the
opposite side.
Comments: This exercise prevents knee
trouble.
3 minutes
2. Progressive jumps:
1. Stand with the feet together, arms
down by the sides.
2. Jump and move the feet apart 1.5 to 2
feet.
3. Return with the feet flat on the ground.
4. Continue to jump three more times,
widening the stance with each jump, to a
maximum of feet.
5. Returning to the center between each
jump.
6. Reverse the movement.
7. Jumping wide and progressively
returning to the original position in four
progressively smaller jumps.
8. Pace: One complete jump per second.
3 minutes.

1
 3. Arm swings – Standing:
1. Stand with feet 18 inches apart, arms
straight down along the sides.
2. Cross the left hand in front of the body
onto the right thigh.
3. At the same time, swing the right arm
up to 45-degrees behind the body.
4. Then bring the right arm to left thigh
and the left arm up and back to 45-
degrees.
5. Continue alternating, without bending
the body so the rib cage can be exercised.
Pace: one movement per second.
3 minutes.

4. Forward Bend – Half Bend

1. Stand with feet 12 inches apart with the

hands on the shoulders with fingers in
front and thumbs in back.
2. Bend backward and then forward from
the waist to about 30 degrees.
3. Inhale back and exhale forward. Pace: 2
seconds per complete cycle.
2 minutes.

5. Torso Twist – Standing Spread

1. Stand with the legs spread as wide as
possible, keeping the hands on the
shoulders (as in previous exercise).
2. Begin to twist the torso and head all the
way to left and then to the right.
3. Inhale to one side and exhale to the
other.
4. Pace: 2 seconds for complete cycle.
2 minutes.

6. Forward Bends – Standing

1. Stand with feet 12 inches apart.
2. Clap the hands 3 times above the head,
keeping the arms straight.
3. Bend forward touching palms to ground
and then return to the upright position.
4. Pace: the entire cycle is very quick, less
than 2 seconds to complete.
2 minutes.

2
 7. Knee Crosses – Alternating
1. Stand with hands on the hips, tighten
the neck muscles.
2. This exercise involves a series of four
hops, two large and two small.
3. Bring the right knee up and cross the
right foot in front of the left knee. Take a
large hop on the left foot in this position.
4. This is followed by a smaller hop on left
foot while bringing the right foot to about
6-8 inches off the ground and placing it in
front of the right side of the body.
5. Repeat on the right side.
6. Pace: 1 hop per second.
Comments: This exercise works on the
upper part of the hips and makes a
correction, which cannot be performed by
any chiropractor.
3 minutes.

8. Arm Stretch – Standing

1. Stand with the feet 18 inches apart.
2. Bring the arms up to 60 degrees, with
the palms open and facing forward.
3. Begin long deep breathing.
2 minutes.

9. Relaxation
10 minutes.

Comments:
These exercises are designed to give control over the muscular system, as well as increase
one's general physical fitness. This system can be used to diagnose diseases and deficiencies
in the health of the body, because problems routinely manifest as detectable changes in
particular muscles. There are muscles in the body that one never even moves. These
become loose and useless, while the muscles which are overused begin to weaken. One's
age is known from the body. A normal healthy body should be very flexible, elastic and able
to absorb physical shocks. To achieve a state of optimum health and flexibility one must be
able to selectively work with this system.