Sunday bloody sunday? Do something soft and nice first thing in the morning.
Your back will feel great and your mind will follow.
1.Leg strech. 2.Spinal flex. 3.Cat and Cow. 4.Baby Pose. 5.Shoulder rolls. 6.Head rolls.
Do each posture for 1-3 minutes. Softly, gently, smoothly, nicely.
Jona
This exercise is one of my favourites. It’s short and effective and a great tune up for the lungs and bloodstream. Sit in easy pose. Hold onto your knees with your hands. Straight elbows. Focus through the third eye point. Place your tongue behind the teeth against the back of the upper teeth. Inhale completely and hold your breath. Begin flexing your spine as long as you can hold your breath. Then exhale. Repeat. Continue for 3 minutes.
Hi lovely people from the mighty Festival of France! This is the fast energy emergency set that I promised to post as soon as I came to Sweden. Well, I am back home in the north now, so here it is. The best yoga set ever. I have done it a millon times since my teacher Bhai Himat gave it ages ago. Thank’s Ji! It improves intuition and gives you a boost forward. Do it anytime you feel the lack of energy. It will bring your life force back in less then 5 minutes. So please go ahead. All you have to do is tune in and do: 1)Chair Pose 2)Frog Pose 3)Bridge Pose 4)Camel Pose. Do each posture for 1-3 minutes with breath of fire. Do 26 of Frog Pose. Keep you eyes closed and focus through the third eye point. When you do Camel Pose you should keep your eyes wide open and focus up towards the skye. Be love, just be loved, just let go, rice above. Cheers! 
Having a bad sleep lately? Try a short yoga set at bedtime or anytime. 4 soft exercises to prepare you for deep sleep. Do each posture with long and deep breathing for 1-3 minutes. Find a quiet spot within. Good luck and good night.
1. Leg Stretch. Bend forward and grab onto your toes, ancles or calves.
2. Bridge Pose. Everythin are at right angles so that your body forms a “bridge”
3. Inhale and hold. Pull as you are resisting an opposing force. Exhale and repeat.
4. Shoulder Stand. Place the hands under the hips for support as you lift both legs up.
Fuel up with this fast and effective Kriya. Perfect as preparation before a longish meditation. It works on the navel point energy and strengthens the core. Do all 4 postures with Breath of Fire for 1-3 minutes. Then relax and meditate/Jona
1. Stretch Pose 2. Bow Pose
3. Wheel Pose 4. Fish Pose
Reference: Nhabi Kriya, Aquarian Teacher, KRI Teacher Trainer Manual.
Kundalini Yoga Retreat, Gdansk, Poland. Kriya by Bhai Himat, 8th of june 2010.
1. Leg Stretch. Breath of Fire 1-3 minutes.
2. Crow Pose. Long Deep Breathing 1 minute and Breath of Fire 1 minute.
3. Stretch Pose. Breath of Fire 1 minute.
4. Camel Pose. Long Deep Breathing 1-3 minutes.
5. Baby Pose. Relax and breath deeply 1-3 minutes.
6. Brain Tune Up. Sit in easy pose. Look through the Third Eye Point. Place the thumbs over the Sun and Mercury (the third and fourth fingers. Extend the Jupiter and Saturn (the index and middle) fingers. Inhale and exhal through a rounded mouth. Continue this breath pattern 5 minutes. Then chant Har Har. Chant continously from the navel. 4 minutes.
7. Meditation. Raise the hands next to the shoulders. The palms face forward. Look at the tip of the nose. Mul Mantra* Chant from the navel. (We did 2 X 7 minutes of Mul Mantra from the CD Jorney Home by Gurunam during this meditation). Then sit in silence with Long Deep Breathing for 3 minutes. Listen to the Anahat Nada.
Ek Ong Kar Sat Nam Karta Purkh Nirbhao Nirvair Akaal Moorat Ajoone Saibhung Gur Prasad Jap Aad Such Jugaad Such Habee Such Nanak Hosee Bhee Such.
I love to do yoga with a friend. Try this one if you are in a middle of an argument or simpy just need a good laugh. Gaze into each other’s eyes and become one unit. Do Triangle Pose by meeting partners heels with your own. Hold position with long deep breathing for 3 minutes. Good luck and have fun/Jona
** This picture was taken on Lanzarote when I was racing Ironman Canarias.
