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4. Ideally, you want <strong>to</strong> perform this exercise at a moderate <strong>to</strong> fast pace eventually, so start off<br />
slowly <strong>and</strong> work your way up <strong>to</strong> greater vigor.<br />
5. Repeat this forward <strong>and</strong> back action up <strong>to</strong> one hundred <strong>and</strong> eight times.<br />
6. Once you finish, bring your h<strong>and</strong>s down <strong>to</strong> rest on your knees in gyan mudra, inhale deeply <strong>to</strong><br />
three-quarters full, <strong>and</strong> retain the breath, applying your Root Lock by sealing the new energy<br />
inside <strong>and</strong> coaxing it up the spine. Hold your breath <strong>and</strong> your Root Lock as long as you<br />
comfortably can <strong>and</strong> then release, coming <strong>to</strong> meditate for a minute, connecting <strong>to</strong> the subtle flow<br />
of prana through your open heart <strong>and</strong> spine.<br />
Child’s Pose for the Crown<br />
A powerful tune-up, the Child’s Pose for the Crown activates <strong>and</strong> balances the master gl<strong>and</strong>s of the<br />
body, recharges the kidneys <strong>and</strong> adrenals, <strong>and</strong> stimulates the nerve plexuses along the spine as it<br />
stretches <strong>and</strong> soothes the lower back. It also awakens ajna, the sixth chakra, opening the window of<br />
our intuition <strong>and</strong> higher consciousness.<br />
This exercise is naturally a little uncomfortable when you first attempt it, both because of the<br />
angle of your body <strong>and</strong> the action you are performing <strong>and</strong> because the breath exerts a kind of<br />
awkward pressure in your head <strong>and</strong> neck that you will need <strong>to</strong> focus your way through. It’s an<br />
exercise that clearly lets you know just how effective it is from the minute you start doing it.<br />
Gradually, you will acclimate <strong>to</strong> the new sensations <strong>and</strong> even come <strong>to</strong> enjoy them. Whenever I do this<br />
exercise, almost more than in any of the others in the <strong>Waking</strong> <strong>Energy</strong> flow, I become immediately <strong>and</strong><br />
keenly aware of how my gl<strong>and</strong>s are being massaged, activated, <strong>and</strong> “pumped” by the combination of<br />
the action of my breathing <strong>and</strong> my body position.<br />
I appreciate the intelligence of this exercise, <strong>and</strong> I respect it for what it offers: the physics of the<br />
positioning <strong>and</strong> the way a very specific, beneficial pressure is exerted on all the muscles in the upper<br />
body <strong>and</strong> particularly the neck. It literally turns the body in<strong>to</strong> a purifying engine for your subtle body,<br />
removing stagnation <strong>and</strong> opening the nadis for the smooth flow of prana. Here, more here than in most<br />
kriyas, you will be especially cognizant of how your body becomes an apparatus that assists you in<br />
your own energy cultivation.<br />
This exercise helps you <strong>to</strong> burn through the noise of the mind, making your mind clear as it<br />
stimulates the master gl<strong>and</strong>s in what you will come <strong>to</strong> know in the chapter on the Inner Smile as your<br />
Crystal Palace. With bravery <strong>and</strong> determination, <strong>and</strong> with your eyes focused on the floor beneath you,<br />
think of this entire exercise as an homage <strong>to</strong> Mother Earth.<br />
1. On your h<strong>and</strong>s <strong>and</strong> knees, press your hips back so that you are sitting on your heels with big <strong>to</strong>es<br />
<strong>to</strong>gether <strong>and</strong> knees shoulder-width apart. Extend your arms in front of you <strong>and</strong> bend forward so<br />
your upper body is resting on your thighs. Allow your forehead <strong>to</strong> rest on the floor. Arms are<br />
stretched out in front of you, flat on the floor, palms down.<br />
2. Inhale, <strong>and</strong> as you exhale, allow your entire body <strong>to</strong> release even more deeply in<strong>to</strong> the floor as<br />
you draw the arms back behind you <strong>and</strong> allow them <strong>to</strong> rest on the floor at your sides with the<br />
palms face up <strong>to</strong> the ceiling.