Kriya for Morning Sadhana 10 1) Gat Cow for 3 minutes. The ale into Cow Pose fd ld 10 seconds sale 2) Cow Pose Variation. In Cov Pot, inhale ed ise {he in andthe ead up a8 Nigh 3 posse ie anv the kre we the bey. and bg te head own. Do 30 repetitions. the inal anit the aght legop. ileal the eth 10 seconds. le cd ees wth the et eg up, Do 30 repetions. 2) Hugging Spinal Bend S00 the hls wth ees Spread aput Gasp oppate ars jut abe the eae feting the arr et aga he cet Bend fom se sie 6 & oath maen, lah cents, eet ext Sie 1 inate. Inkl ol, ele 4) Spina Tait variation with Gyan Mur. Sil Si ‘ing om the eae, teams wth ve ews er 50" nd the per ptt the Nose Hands in Gyan Mad, foc the Sow Pot. and tw he oo, iaing et xing overt Beath. 60 swings. Ince the rath, es. Rl 5) Spina Flex. ing te hoses ote and lace the han gl down on the hs. Focus he Bo Fan And ls the pine in yh wth powel beats. o 108 fone, ten he, pl he aks, od 10 seconds fle and at sl Meat sly on the beth ing SAT, eahaing NAAM-ov 30 seconds. nhl,© ron Bend. Sane up aay an sate cut te legs St th the et shoudewith apt Hek the thumbs Toe als coun, Ink ie the as oes the ned wih the 3s ugg the es. Sete bck svething the eae and sng the filing capaci Relax the head back. Ee forwtdad bend down, toehing the for, lees the Snes staght Repeat 30 times, Ine bck ad Pld the tech a few se cus. a ben war the wat. tthe arms hang, own, ad conpeay eax 30 seconds, 1) life Nerve Sook, St wah the legs ended and sped ‘part Rech down and gb he toe. Sein seg, aang, {pth cenerexing down to he le up othe cen ter esol doom tothe right. Continue 2 minutes, Kep the nets stag Ses the legs father apt and continue ee 1 6) life Nerve Steteh Sane pstion les wide, conti: ine ‘tothe cee: ol 3 seconds ther exe down tothe cen te ten begin sueching down in the cnr wth 3 contious reer an do Long Deep rehing fort mina nse and rth dou 2 Bute ale and come 9} Batty. Big te sles ofthe feet together ae sp the Figs und he toes. Keep spine an hea tight and begin bouncing te kets up and dow, Lt he nee move 10" = 2° Do vanaf t minute 0) Buterly Ben. Held te sae poste eping the Kes pressed down. Seth these up sigh. ae p, exe {and bed ara fom he wast binging tetra down aft 238 yu can, Continue behing power for minut, nhle 1p, fol $ seconds, exe etch down and ha for § see fonds. Rela on the bask 1) Pati if Son te ck. Bend he ees, pce he et Fat on dhe Mor near te bts. ard gab the anes. ne and it the fips as high as you can exe 2nd over then n,n up, ele doo 24 Umes To en, ale ech ‘pd hl he be 0 seconds. Rit covn ad extend the legs seat at Kriva for Morning Sadhana 10+ ’ 0Kriya for Morning Sadhana 10+ A KS 2) Ug its with Plt Motion. Le on te back a pin te tos Lf both ego ope 50 the hs ae 16 bow the Tor, ae bepn moving the sina pson metic. (Thi nc «by ‘ng motion) Syne the matin af he ps wth fe moon (ofthe breath One moves 5 the athe moves cut. ath es fmove simutaecusty and the feet move parle! > the Moo, Comin for 2 minute. nse 3 ot! he es up. etd at lor 10 seconds ale and ve on he bac 13) Corpse Pose. tix congley or your bck for mine Corey cele te ery om the ave port al ough te tes 14) Back Rol ig the reste ces. wrap the ams and them. ad began th spine oar and back. Mase the srholespinefr 12 minutes Then, ck up um sound 3nd be owe onthe stomach, 15) Cabra Pose. tech up int Coben ove. eke yur owe ack a bates. Focus the Brow Pot, 24 do Breath of Fie 3 min- tes. Ine, open youre, st lt an look a you es yor el shoulder Hold 18 seconds, Ee. nl. wie eh nd Tok athe ers oe height shou. Holt 15 seconds. nae twit it gsr Hot 15 seconde, Et wt ip pan Held 1S seconds. intl cen, stich bac a old 15 seconds ele 16) Yoge Mudra Caltynore ino Yoga Mut Siting on your ee. ring your ocd to the oe. ne you Fags eed Your buck ard stetch your ams up. epic Lorg Dep Breting Ow he eer no the upper Cae | mite, hl, wax 17) Sat Grind. Siting in Ey Boe. sl the Areca wth the hanes Rett the mile of he Boy inci whe aing he ead say stil Cee a peste athe tase ofthe sie Ihe a tnding whe Use teams freeze. # minute. Reese ec ton and cle rt more mite18) Am Swings. Sin sy Pos. ae anda the ows bak by the sides of heb cae. Ee aod owing the ams ac the cust Ieale again and draw the elbows 8c y the sides ofthe Hb cage ‘ule 2 ong the as up a ck oe the hed. Rent wah = owe bezh and powerline 1-2 minute, ale. daw the bows bck, sch he chest fava Hol 1 seconds. Rt. 19) Shoulda Shrugs St wie spine tight sd ands on he ees vith the ews eed Ine anc squeeze the shaw wp, exe nd dap tha down, wig» pone ea 108 repetitions 20) Neck Rall. Cnty ccle the hed, beating dowland deep epi the shuld. | minute. Change dc. ¥ minute 21) Pom Paps with Venu Lock Sto the heels ad oc at he Brew Point othe hands a Venus Leck, with ews sight Inhale, bing the as up 0 depees above the Rxizot. he, bing the se 60 deges below the hoa. Cote ining op. exaing oun, powell. 0 repetitions 22) Arm Such with Iteraced finger. Sil stg onthe bel tring the ams up overea. fp the ands ove 50 the Sige ner laced wh te pls facing up Rel the jes upto the Tenth Gate ar ‘oc up above te Hea. Senn power rexth of Fire fr 1 minute ‘Then inhale nd hold oc a he top ofthe sal he Tenth Cae Hol 15 seconds, land cul bing the ams down, 23) Meditate Si we 2 sah poe, ae ard ontop ol he athrin Your kp pars up. Mediate sey, tlie SAT, xing NAAM. 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