Part 1 - Left Leg Back

Sit on the heels. Extend the left leg straight back along the ground.

Bend forward and place the forehead on the ground. Put both arms back along the sides, palms up.

Relax all the muscles and breath slowly and deeply.

TIME: 6 - 22 minutes.

To End: Then slowly rise up on the inhale.

Part 2 - Right Leg Back

Repeat on the other side.

Throat and Neck Massage.
Sit on the heels.

With one hand, gently massage the muscles on each side of the throat and neck. Use a wave-like motion from the collarbone up to the jaw.

Continue this rhythmic squeeze.

TIME: 2 minutes

To End - Inhale. Exhale, relax the breath.

Ear Massage

Still on the heels, bring the heel of the hands to the ears, keeping the fingers together and pointed slightly behind you.

Create a slight angle at the wrists so the fingers point away from the skull.

Massage the ears and earlobes with the palms. Alternate between circular motion and linear up and down strokes.

TIME: 2 - 3 minutes.

To End - Inhale and gently pull the earlobes downward and away from the body.

Hold for 10 seconds and relax.

Still sitting on the heels, immediately interlace the fingers in Venus Lock at the base of the spine.

Keep the spine straight.

Inhale deeply as you twist the torso to the left.

Exhale and turn to the right. The motion is moderately slow and complete.

TIME: 3 minutes

To End - To end inhale, pull mulbandh and concentrate on the full length of the spine.

Imagine energy flowing up the center of the spine rejuvenating and relaxing the whole body.

Exhale and relax.

Part 1 - To Right Knee

Lie on the back. Spread the legs as wide as possible, without strain.

Grasp the shoulders, and let the elbows rest on the ground.

Mentally survey all the muscles in the body.

Moving very slowly, muscle by muscle, bring the torso gradually up until you bend all the way forward, placing the forehead on the ground.

Hold this position with relaxed breaths.

TIME: 5 minutes.

To End - Inhale deeply as you lie back and relax.

Part 2 - To Left Knee

Gradually rise up and forward again.

This time bend over the left knee.

Hold the pose. Inhale and exhale deeply 3 times. Then inhale deeply as you lie back.

TIME: 5 minutes.

To End - Inhale. Exhale, relax the breath.

Part 3 - To Right Knee

Repeat the same sit-up and hold over the right leg.

TIME: 5 minutes.

To End - Inhale and exhale deeply 3 times. Then inhale deeply as you lie back.

Part 1 - Knee and Elbow Walk

Balance on the hands and knees. Raise the heels toward the buttocks. Place the elbows on the ground, with the hands up by the shoulders. Raise the head so you can see forward.

Begin to walk on elbows and knees.

TIME: 4 minutes.

To End - Inhale. Exhale, relax the breath.

Part 2 - Rest

Relax completely on the back.

TIME: 4 minutes.

To End - Inhale. Exhale, relax the breath.

Sit in Full Lotus Pose. (Lock the feet on the upper thighs.) Put the hands on the ground beside the knees. Lean forward onto the hands and swing the body ahead.

Repeat the motion so you scoot along the ground.

TIME: 3 minutes

To End - Inhale. Exhale, relax the breath.

Sit straight with the legs stretched out in front, toes pointed. Put the hands on the ground in back and lift the hips up until a straight platform is formed from the chin to the tip of the toes.

Raise the head to look forward.

Keep the legs straight and begin to "walk" on the heels and hands.

TIME: 3 minutes

To End - Inhale. Exhale, relax the breath.

Totally relax on the back. Become weightless and float into the blue ethers.

TIME: 15 minutes.

To End - Inhale. Exhale, relax the breath.

This kriya activates and balances the flow of energy through the reproductive meridians. It helps release stored tension in the pelvic area, supports healthy circulation, and restores vitality. Beneficial for all genders, this practice harmonizes sexual energy and promotes overall reproductive health, including prostate support for men.