18 Postures of Kriya Babaji

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Construction of a Kriya Babaji Shrine and hawankund was personally directed by Sri Yogi Ramaiah at the Gayathri Peedam in Verulam, South Africa. On the day of construction it was pouring with rain but Yogiar insisted that the construction be completed, which it was. The shrine was consecrated by Yogiar on the 18th of January 2000. This was Yogiar’s first visit to South Africa and the Gayathri Peedam.

Yogiar was drawn to the tremendous energy of the Gayathri Peedam as he was driving by, during his visit to Durban. Unable to visit the Peedam on that day, he asked his assistant to note the address of the ashram in order to return the following day, which they did.

For many years Yogiar had carried around the world with him a murthi (sacred stone) of his spiritual master, Babaji Nagaraj, looking for the right home for it. That home was found at the Gayathri Peedam.

During the same visit, Yogiar also initiated Swami Shankarananda and a number of Swami’s yoga students into Babaji’s Kriya Kundalini Yoga, returning again during October 2004 to visit Swami and initiate a new group of students into the discipline. The Gayathri Peedam in Verulam houses the only Babaji shrine in Africa today.

Om Kriya Babaji Namah Aum

The 18 Kriya Postures of Babaji Nagaraj

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As taught by Yogiar SAA Ramaiah and presented by Swami Shankarananda

Mahavatar Siddhar Babaji Nagaraj was born on 30th November 203 AD and is still living today. He learned a technique of Kriya Yoga from the ancient Siddhas (ascended masters) and taught it in turn to His direct disciple Yogiar SAA Ramaiah who then passed it on to Swami Shankarananda Maharajji and selected yoga students.

The postures shared on this page are the same ones taught by Kriya Babaji to Yogiar SAA Ramaiah who has instructed that they be made freely available to the world. Each posture serves to treat a specific ailment or problem and all 18 postures, performed together properly, in one session will result in overall physical, mental and spiritual well-being.

Please note that certain postures have specific contra-indications for some conditions. If possible, the postures should be practiced under the guidance of a qualified yoga instructor. Neither the Africa Kriya Babaji Sangam, the Jadatharaya Institute of Right Living and Yoga, nor the Gayathri Peedam will be liable for any injuries or stress resulting from accelerated spiritual development caused to students who practice these postures unsupervised.

Babaji's 18 Kriya Postures

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1. Kriya Vanakam Asanam (Kriya Pose of Salutation)
2. Surya Chandra Namaskaram (Salutation)
3. Sarvangasanam (Integral Shoulder Pose)
4. Meenasanam (Fish Pose)
5. Nidra Kokkuasanam (Standing Crane Pose)
6. Vilasanam (Bow Pose)
7. Vibareethakarani Asanam (Topsy Turvy Pose)
8. Pathi Meenasanam (Half Fish Pose)
9. Kalapi Asanam (Plough Pose)
10. Paambu Asanam (Cobra Pose)
11. Yoga Mudrasanam (Yogic Symbol Pose)
12. Paathi Chakra Asanam (Half Wheel Pose)
13. Amarntha Kokkuasanam (Seated Crane Pose)
14. Vittel Asanam (Grasshopper Pose)
15. Uruthi Oli Mudra Asanam (Supine Pose of Firmness and Light)
16. Mandi Uruthi Asanam (Kneeling Pose of Firmness)
17. Mukana Asanam (Triangle Pose)
18. Purna Shava Shanti Asanam (Complete Pose of Relaxation and Peace)
Shanti Mantra (Mantra of Universal Peace)

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1. Kriya Vanakam Asanam (Kriya Pose of Salutation)

2. Surya Chandra Namaskaram (Salutation)

3. Sarvangasanam (Integral Shoulder Pose)

4. Meenasanam (Fish Pose)

5. Nidra Kokkuasanam (Standing Crane Pose)

6. Vilasanam (Bow Pose)

7. Vibareethakarani Asanam (Topsy Turvy Pose)

8. Pathi Meenasanam (Half Fish Pose)

9. Kalapi Asanam (Plough Pose)

10. Paambu Asanam (Cobra Pose)

11. Yoga Mudrasanam (Yogic Symbol Pose)

12. Paathi Chakra Asanam (Half Wheel Pose)

13. Amarntha Kokkuasanam (Seated Crane Pose)

14. Vittel Asanam (Grasshopper Pose)

15. Uruthi Oli Mudra Asanam (Supine Pose of Firmness and Light)

16. Mandi Uruthi Asanam (Kneeling Pose of Firmness)

17. Mukana Asanam (Triangle Pose)

18. Purna Shava Shanti Asanam (Complete Pose of Relaxation and Peace)

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Please note that the download links for these e-booklets are not yet active as the booklet files are still being compiled. They will be made available as soon as possible. In the meantime, please refer to the individual postures link on the previous page.

The following four booklets can be downloaded in pdf format by clicking on each one. For beginners we suggest that you start by reading the introduction. Then download Book One of Postures 1 to 6 and practice them until you can perform them fluently before downloading and perfecting Book Two of Postures 7 to 12 and Book Three of Postures 13 to 18.

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Introduction

Yoga is the Science of Truth and God Union.

The 18 Kriya Yoga postures of Babaji Nagaraj ideally should be practised with a proper breathing technique, followed by a period of meditation as follows:

Postures (Asanam)

The practice of Yogasanam (postures) is frequently referred to as The Scientific Art of Mastering Body Flexation. The purpose of Yoga postures is to create physical awareness and control, training the body to sit still for prolonged periods of time in preparation for meditation. Avoid eating for at least an hour before your yoga session, and after, as the digestive process will render the movement of energy throughout the body less effective. Practice each posture slowly and in stages, as indicated, making your best attempt at difficult postures which, with continued practice, will be perfected.

It is important to understand that Yoga is not a competitive activity and during a class, students should never try to ‘outdo’ each other in their attempts. This defeats the purpose of the discipline. Each student should work at their own pace and abilities, supported by fellow aspirants.

Should you decide to practise only a few of the poses each day, remember to practice them in consecutive pairs as each pose has a balanced counter-pose. During each posture, maintain awareness of the natural breath and any areas of the body which are under stress, slowly easing any tension by directing the breath to those areas. Never hold the breath during a pose but breathe naturally, keeping each breath slow and steady, and your focus on the pose at hand, not allowing the mind to wander aimlessly. After each pose, rest for as long as the pose was held.

The period of time to remain in each yoga posture depends on the individual. Generally, this ranges from 10 seconds for beginners, to a few minutes for advanced students.

Breathing Exercises (Pranayama)

Pranayama can be described as The Scientific Art of Mastering the Breath. Prana is the Universal Life Force which maintains the consciousness of every living being. Conscious and focussed absorption of Prana increases the intake of Universal Energy, promoting tremendous vitality, health and longevity.

In the same way that the yoga postures prepare the body for meditation, conscious breathing of prana stills and prepares the mind for meditation. One of the following techniques should be practiced after completing the yoga postures. Only one technique should be practiced per day.

Basic Breathing Exercise

Sit cross-legged (men with the right foot closest to the groin and women with the left foot closest to the groin). Inhale slowly through the nose to fill the lungs comfortably (let the stomach expand), then slowly exhale through the mouth for the same length of time as the inhalation. Repeat in multiples of four, up to a maximum of sixteen.

Anuloma Viloma

The pranayam technique taught by Yogiar Ramaiah is only practiced by initiates into Kriya Yoga so is not included here, but another simple breathing exercise can be practised by beginners instead.

One Round (one kriya)

(i) Place the middle 3 fingers (index, middle and ring fingers) of the left hand on the area
between the eyebrows.

(ii) With the left thumb, block the left nostril and inhale slowly through the right nostril..

(iii) Close the right nostril with the little finger and remove the thumb from the left nostril.
Exhale.

(iv) Inhale through the left nostril.

(v) Block the left nostril with the thumb, remove the little finger from the right nostril and Exhale.

Begin with four rounds only, slowly progressing to eight, twelve and sixteen rounds daily.

Meditation (Dhyanam)

The Scientific Art of Mastering the Mind

(i) Sit cross legged in a comfortable position. Spine straight for the best flow of energy, hands in your lap or in a mudra (hand gesture) of your choice. Sit on a cushion if necessary, so that the knees are close to the floor in line with the hips.

(ii) Close the eyes and focus the concentration on the point between the eyebrows. This is the area where consciousness enters and leaves the physical body. You may find it effective to visualise a small flame in this area, like the flame of a candle.

(iii) Be aware of any thoughts that enter the mind-space but do not dwell on them. Simply allow them to pass through, like water under a bridge. At the same time, maintain awareness of the natural movement of the breath into and out of the nostrils. Initially every small sound will create a distraction but, slowly, as your focus is drawn within, your senses will also be withdrawn and outside noises will no longer be heard.

(iv) Remain in this state for as long as is comfortable (at least 15 to 20 minutes, or for one minute of each year of your age, e.g. if you’re 35, then meditate for 35 minutes).

(v) Alternatively, if you find it difficult to focus at this stage, listen to a calming piece of music or a guided meditation recording instead.

Closing Prayer

Once you have completed your meditation, sit quietly for a few moments before mentally or verbally repeating the following universal prayer of thanks.

Holy Father, Mother, beloved friend Lord, Jesus Christ,

Beloved Masters, Sages and Saints of all the religions of the world,

We, the divine children of the universe, the divine children of Kriya,

Thank God for this time and this togetherness.

Om Shanti, Shalom, Amen.

Additional Notes

(i) There are other stages in the entire Yoga process but these are taught in advanced stages
of instruction; i.e. Dharana (contemplation), Pratyahara (withdrawal of the senses) and Samadhi (state of super-consciousness).

It is important to bear in mind that regular practice of this Kriya technique stimulates the movement of energy through the chakra centres, clearing blockages in the process. This has been known to accelerate the karmic process and sometimes brings forward negative or positive experiences which may otherwise have happened at a later stage of ones journey. If you find negative situations becoming predominant once you begin practicing Kriya Yoga regularly, the solution is to persevere with understanding, or seek advice from a qualified spiritual teacher.

Although not an essential to the practice of Yoga, a vegetarian diet will definitely render the discipline more effective. The digestion of meat is taxing on the body and utilises large resources of energy, slowing down other physical and mental processes. A vegetarian diet is not easy for everyone to follow and should be adopted slowly, giving the body time to adjust. If you decide to follow a vegetarian diet, ensure that you eat plenty of fresh fruit, fresh and steamed vegetables, suitable nuts, legumes and yoghurt; and drink at least eight glasses of fresh water daily. The benefits of vegetarianism are many and include: increased physical vitality, heightened mental awareness, emotional stability and calm, improved general health.

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1. Kriya Vanakam Asanam (Kriya Pose of Salutation)

Sequence
1. Heels together, toes apart.
2. Kneel.
3. Crown on floor with hands at sides.
4. Palms together in front of head.
5. Raise feet and chant Om Kriya Babaji Namah Aum.
6. Lower the feet.
7. Return hands to sides.
8. Lift your head and slowly stand.

Benefits
Can be practiced by old and young. Strengthens the lower back, spine and shoulders.

Relaxes and reduces mental and physical stress. Activates the crown chakra.
Reminds us that the body is God’s temple and should be given the same care and spiritual attention we would any other temple.

Contra-indications Collapsed spinal disc, slipped disc or prolapsed disc.

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2. Surya Chandra Namaskaram (Salutation)

Sequence

1. Stand with heels together, toes apart, hands in Vanakam Mudra (prayer position). Inhale.

2. Lift arms above the head, arching back slightly. Exhale.

3. Bend forward to touch toes. Head should touch knees, keeping the legs as straight as possible. Inhale.

4. Take the right leg back, keeping the left leg forward. Exhale.

5. Take the left leg back, place the feet together, balance on the toes, raise pelvis, keeping hands on the floor and head down (mountain Pose). Inhale.

6. Lower the body to the floor so that the feet, knees, hands and forehead are touching the floor, with buttocks raised. Exhale.

7. Lower hips to the floor, straighten arms and arch back, raising the body and pushing the shoulder blades together. Look up and back (cobra pose). Inhale.

8. Lift the pelvis, keeping the head down. Exhale.

9. Bring the right leg forward and look up. Inhale.

10. Left leg forward, with head touching knees. Exhale.

11. Straighten up and lift arms above head. Inhale.

12. Hands in prayer position. Exhale.

13. Repeat from 2 to 12, but taking the left leg back before the right and then bringing the left leg forward before the right.

Remain conscious of the breath with each movement!

Benefits

Energizes all parts of the body. Keeps the stomach, intestines, pancreas, heart and lungs in good health. Helps cure deformities of the spinal cord and waist area. Promotes flexibility of the spine. Increases and regulates the blood circulation of the entire body, aiding in purifying the blood and destroying skin disease. Strengthens the muscles of the hands, legs, shoulders and thighs.

Increases brain power, mental strength and quickens thought processes. Helps to heal diabetes and promotes overall physical health.

The sun magnetizes and energizes the body. Surya Chandra Namaskaram should be ideally practiced outside. During this sequence, focus on invoking the Divine Light represented by the sun and the moon, and absorbing that light into the entire physical and subtle system.

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4. Meenasanam (Fish Pose)

Sequence
1. Heels together, toes apart.
2. Sit with legs crossed, right leg on the outside. Grasp the toes.
3. Lie back, still grasping the toes.
4. Arch the chest until crown of your head touches the floor. Push knees towards floor, raising the chest further. Hold for 16 breaths.
5. Sit up, lean forward and touch the head to the floor.
6. Roll backwards with feet touching floor above head.

Repeat positions 5 and 6 ten times in a rolling motion, 10 times. Sit up and slowly return to standing position 1.

Benefits

Strengthens the stomach, activates the digestive system, especially the intestines. Reduces constipation and promotes ongoing health of the thyroid, parathyroid and adrenal glands.

Strengthens the spine and lessens cervical problems.

Prevents shifting of the navel. Strengthens the lungs thereby healing associated health conditions like asthma and respiratory problems.

Contra-indications: Heart disease, during pregnancy, when peptic ulcers are present, spinal bifida and when there are pinched nerves in cervical vertebrae.

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3. Sarvangasanam (Integral Shoulder Pose)

Sequence
1. Heels together, toes apart.
2. Lie down on the back.
3. Raise both legs, keeping legs bent at the knee, and buttocks on the floor. Flex and rotate the ankles.
4. Raise trunk straight up, chin to chest, hands supporting the back and pelvis directly above shoulders, forming a triangle between the shoulders and head by moving elbows closer together.
5. Hold the posture for 16 natural breaths.

6. Slowly lower the legs.
7. Return to position 2 before standing up.

Benefits:
Activates the thyroid and keeps it healthy, thereby reducing obesity, weakness and tiredness.
Strengthens the adrenal and reproductive glands. Helps to heal asthma and can increase height.

Contra-indications High blood pressure, heart disease, ear or eye ailments, slipped cervical vertebrae or slipped disc, enlarged liver or spleen, hyperthyroidism and initial days of menstrual cycle.

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6. Vilasanam (Bow Pose)

Sequence
1. Heels together, toes apart.
2. Lie on front with arms at sides and forehead touching floor.
3. Kick the buttocks with the heels.
4 Grasp the ankles, arch the back, attempting to straighten the legs while raising the head upwards.
5. Rock forward and backward.
6. Roll side to side from right to left. (Cross arms behind back if there is difficulty in holding the ankles.)
7. Relax and return to centre.

Benefits
The rocking motion of this posture massages the internal organs of the abdomen and gradually reduces excess fat in the waist, buttocks and abdomen.

Massages the vertebral column and limbers up the spine, strengthens the thigh muscles, stimulates the solar plexus chakra. and promotes suppleness of the ankles.

Contra-indications Heart disease, high blood pressure, peptic or duodenal ulcers and colitis.

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5. Nidra Kokkuasanam (Standing Crane Pose)

Sequence

1. Heels together, toes apart.
2. Stretch hands above head, arching back and looking upwards.
3. Bend forward from the hips, slowly stretching arms towards the feet.
4. Gently ‘bounce’ up and down, moving hands closer to the feet until hands can touch the floor. Interlock fingers to bring hands closer to the floor.
5 . Raise the arms.
6. Return to standing position.

Benefits
Alleviates gastric and urinary disorders. Helps to cure constipation and relieves gas problems. Relieves lumbago, sciatica and stiffness of the back. Heals liver disorders and diabetes. Rectifies shortening of limbs due to breaks or fractures.

Contra-indications Heart disease, prolapsed disc, high blood pressure, sciatica and abdominal hernia.

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7. Vibareethakarani Asanam (Topsy Turvy Pose)

Sequence

1. Heels together, toes apart.
2. Lie down on the back.
3. Raise both legs, keeping legs bent at the knees
4. Raise the upper body up onto the shoulders, supporting the weight by placing hands at the hip area, keeping the elbows on the floor as close together as possible. Centre of gravity should remain in the chest area.
5. Slowly place the right foot onto the left knee, keeping the right knee in line with the nose. Hold, then place the left foot onto the right knee and hold.
6. Slowly lower the legs.
7. Lie on the back before returning to standing position.

Benefits
The benefits for this posture are the same as those of the shoulder pose. It strengthens the waist and the knees and improves the concentration. Helps to relieve bronchitis, tonsillitis and emphysema.

Contra-indications Heart disease, high blood pressure, enlarged thyroid, prolapsed disc and spinal bifida, during first days of menstrual cycle.

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9. Kalapi Asanam (Plough Pose)

Sequence

1. Heels together, toes apart.
2. Lie down on the back.
3. Raise legs, keeping knees bent.
4. Gradually straighten legs and continue to raise them above the head as in the shoulder stand. Continue to bring legs over the head until the feet touch the floor behind the head, keeping the legs as straight as possible. Breathe normally.
5. Lift legs to shoulder pose before slowly lowering them to the floor.
6. Relax for a few moments before standing up.

Benefits
Relieves rheumatic conditions and tension in the bone structure. Alleviates pain in the shoulders, waist and neuralgic pain in the back. Eliminates arthritis and varicose veins effectively. Eradicates gastritis and flatulence, and promotes proper digestion preventing constipation, cures piles in the early stages and prevents cramping. Relieves headaches, asthma and bronchitis, promotes health in diabetics and reduces menstrual problems and ailments of the uterus and ovaries.

Contra-indications High blood pressure, hernia, arthritis of the neck, slipped disks, sciatica or when there is weakness in the cervical vertebrae.

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8. Pathi Meenasanam (Half Fish Pose)

Sequence

1. Heels together, toes apart.
2. Lie down on the back.
3. Raise the chest, arching the back and resting the crown of the head on the floor. Hold.
4. Place the palms on the thighs and the elbows on the floor.
5. Slowly lower the back and relax.

Benefits

Benefits those with chest conditions, chronic cough, tonsillitis asthma and respiratory tract problems. Helps to relieve inflamed and bleeding piles and constipation. Corrects menstrual and uterine disorders and helps to reduce symptoms of diabetes.

Contra-indications none.

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10. Paambu Asanam (Cobra Pose)

Sequence
1. Heels together, toes apart.
2. Lie down on the front with hands at the sides.
3. Place the palms on the floor underneath the shoulders and slowly lift the head, shoulders and torso.
4. Arch the back, raising the torso up by straightening the arms. Keep the pelvis on the floor and the elbows close to the chest. Knees should be slightly off the floor.
5. Slowly lower the back and head and arms.
6. Relax with arms at the sides.

Benefits
Cures back pain. Removes gas from the stomach and intestines and aids in the digestive processes, improving bowel movements. Cures low blood pressure Promotes regular menstrual cycles and reduces ovarian and uterine problems.

Contra-indications: Chronic back pain, pregnancy, pinched nerves in spinal column and spinal bifida.

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12. Paathi Chakra Asanam (Half Wheel Pose)

Sequence
1. Heels together, toes apart.
2. Lie down on the back.
3. Pull the feet towards the buttocks by grasping the ankles.
4. Keep holding the ankles, while slowly lifting the back, buttocks and torso, keeping the crown of the head on the floor.
5. Extend the hands along the sides of the head, shoulder-width apart, towards the head, palms to the floor and fingers facing inwards, while pushing the abdomen upwards towards the ceiling, using the arms and legs. Relax the head, allowing it to hang between the arms.
6. Slowly lower the body and relax.

Benefits
Strengthens the back and abdominal muscles. Activates proper intestinal function. Exercises the neck and shoulders. Promotes proper working of liver and improves colon activity.

Contra-indications: Heart disease, high blood pressure, prolapsed and slipped disk and arthritis of the neck.

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11. Yoga Mudrasanam (Yogic Symbol Pose)

Sequence
1. Sit with legs crossed, left leg on the outside. Extend arms out to the sides, palms open.
2. Place the thumbs into the centre of each palm and close the fingers over them.
3. Place the fists together and massage the abdomen by rubbing the knuckles together and pressing gently downward into the stomach.
4. Bend forward and continue to massage the abdomen.
5. Sit upright and place the fists at the base of the spine, massaging the lower vertebrae with the knuckles.
6. Bend forward while continuing to massage the back before releasing the mudra and returning to position 1.

Benefits
Increases internal abdominal compression and restores abdominal organs to their proper places. Tones the small intestines, colon, prostate gland and kidneys. Strengthens the muscular walls of the abdomen and relieves chronic constipation.

Contra-indications: Heart disease, serious back conditions, after surgery or childbirth and when there are contractures of the knee.

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13. Amarntha Kokkuasanam (Seated Crane Pose)

Sequence
1. Heels together, toes apart.
2. Lie down on the back .
3. Stretch arms above the head one floor.
4. Sit up, elongating back, and stretch hands towards feet, gently moving back and forth. Pull the stomach in towards the spine.
5. Extend the hands to beyond the feet, grabbing ankles if necessary, and extend the torso forward.
6. Return to position 3 with the hands above the head. Repeat steps 3 to 6 ten times, similar to performing sit-ups.
7. Relax with the arms at the sides.

Benefits
Maximises the stretching of the spine, tones the spinal muscles and prevents a stiff spine.Tones the nervous system. Improves digestion and relieves constipation. Aids in low blood pressure. Reduces abdominal obesity and fat on the hips, buttocks and thighs.

Contra-indications: During sciatica nerve pain attacks (but can prevent reoccurrence if practised during pain-free states), if suffering from Kyphosus (hunchback).

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14. Vittel Asanam (Grasshopper Pose)

Sequence
1. Heels together, toes apart.
2. Lie down on the front, arms at the sides. First raise the right leg, tense the buttocks and hold, keeping the hips flat. Lower and repeat with the left leg
3. .Place right hand close about 10cm away from right hip and roll over onto right side (keep right knee slightly bent), with left hand on thigh, raise left leg, keeping it straight, and move it up and down in a ‘scissors’ motion.
4. Return to the centre and repeat on the opposite side.
5. Return to centre. Raise both legs together from the hips while lifting the arms and head at the same time.
6. Relax with arms at sides.

Benefits
Strengthens the leg muscles and tones the pelvic area and dorsal muscles. Aids in combatting rheumatic pain of the hips.
Reduces fat on the hips and promotes regular menstruation.

Contra-indications: Heart disease or heart weakness.

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15. Uruthi Oli Mudra Asanam (Supine Pose of Firmness and Light)

Sequence
1. Heels together, toes apart.
2. Lie down on the back.
3. Raise both knees, keeping buttocks on the floor. Clasp hands behind the knees, interlocking the fingers.
4. Keep the hands clasped behind the knees and slowly move forward into a sitting position, balancing on the buttocks.
5. Straighten the legs so that the legs and body form a ‘V’ shape. Use the stomach muscles to help you balance.
6. Slowly lower the legs.
7. Return to lying position with arms at sides.

Benefits
Relaxes the whole body, especially the neck muscles. Strengthens the pelvic and hip region. Heals kidney problems, strengthens the back and shoulder region.

Contra-indications: If slipped disk and lower back problems are present, practice with caution.

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16. Mandi Uruthi Asanam (Kneeling Pose of Firmness)

Sequence
1. Heels together, toes apart.
2. Kneel, with feet apart so that the buttocks rests on the floor.
3. Gently bounce up and down, holding the ankles.
4. Lie back slowly with arms behind the head until the back rests on the floor.
5. Return to sitting position and relax.
6. Return to standing position.

Benefits
Activates the large intestines and reduces constipation. Beneficial for proper kidney functioning. Strengthens the knee ligaments and muscles of the legs.

Contra-indications: Sacral conditions, bad knees, sciatica and slipped disk.

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17. Mukana Asanam (Triangle Pose)

Sequence
1. Stand, with legs shoulder-width apart
2. Extend arms to the sides, pointing the index fingers.
3. Bend forward, touching the right big toe with the right index finger, then the left big toe with the right index finger, and back to the right big toe.
4. Return to centre.
5. Bend forward, touching the left big toe with the left index finger, then the right big toe with the left index finger, then back to the left big toe.
6. Return to centre
7. With the right foot slightly forward, bend backwards, then forwards, head touching the knee.
8. Return to centre.
9. With the left foot slightly forward, bend backwards, then forwards. Turn to the left side and touch the head to the knee.
10. Return to centre.
11. With both feet aligned and facing forward, lean backwards and then forwards. Clasp the hands behind the back and stretch, raising arms upwards, then bending forward.
12. Return to centre.

Benefits
Improves the appetite and relieves constipation. Cures urinary disorders, alleviates backache and sciatica by transporting blood to the spinal nerves. Improves the memory, strengthens vertebral nerves and internal abdominal organs and helps to overcome fatigue.

Contra-indications: None.

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18. Purna Shava Shanti Asanam (Complete Pose of Relaxation and Peace)

Sequence
1. Heels together, toes apart.
2. Lie down on the back. Clench and relax each hand, right first and then left, with the thumb clasped inside the palm
3. Alternately raise and lower each leg slowly, first right and then left. Flex each foot forwards and backwards at the ankle and allow each to fall to the ground.
4. Slowly raise each arm and lower to the ground, bending the elbow slightly and keeping the shoulder relaxed.
5. Turn the head from left to right 5 times each side.
6. Relax the entire body.

Benefits
Regulates blood circulation and reduces high blood pressure. Helps recovery from long-standing pains. Cures psychosomatic disorders. Slows the respiratory rate, thereby resting the heart and nerves. Relieves giddiness, nervousness and irritability and alleviates angina and cardiac problems.

Contra-indications: None.

The Shanti Mantra of Universal Peace

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The Shanti Mantra of universal peace is recited after each Kriya Yoga class.

Om Shanti Shanti Shanti Shalom, Sat Nam Sadhu.
Tao Em Aum Spirit Swami Kami
Amin Amen Aumen
Selah Hum
Aum

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Jadatharaya Institute of Right Living and Yoga

The Jadatharaya Institute of Right Living and Yoga is a non-profit organisation based in South Africa, and formed in 2005 by Swami Shankarananda in order make available to dedicated aspirants, traditional methods of yoga, meditation and spiritual living as ways to attain enlightenment.

The institute holds regular weekly classes by qualified instructors, trained by Swami Himself. Classes are held on a donation basis and students are encouraged to attend regularly and make a concerted daily effort to live by the universal principles of right living as expounded by all religions of the world.

For more information visit www.jadatharayayoga.blogspot.comemail jo.petzer@mweb.co.za or phone +27 31 701 9356