Kriya Yoga is an ancient practice that focuses on breath control, meditation, and conscious movement to awaken inner energy (prana) and deepen spiritual awareness. This 45-minute Kriya Yoga flow blends breathwork, asanas, and meditation to help you enhance mental clarity, boost energy, and elevate consciousness.
🔹 Key Benefits of Kriya Yoga
✅ Enhances energy flow (Prana) & spiritual awareness
✅ Balances the nervous system & reduces stress
✅ Improves focus, mental clarity & emotional stability
✅ Strengthens the body while promoting deep relaxation
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🔥 Let’s tap into deeper awareness and unlock inner power! 🔥
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🌬️ 45-Minute Kriya Yoga Flow
🌟 Phase 1: Centering & Breathwork (10 Minutes)
1. Seated Breath Awareness (2 Minutes)
- Sit in a comfortable position, eyes closed, hands on knees.
- Inhale strength, exhale tension.
2. Kapalabhati (Skull-Shining Breath) (3 Minutes)
- Rapid, forceful exhales through the nose, passive inhales.
- Why? Cleanses lungs, energizes the mind & stimulates prana flow.
3. Nadi Shodhana (Alternate Nostril Breathing) (3 Minutes)
- Inhale through one nostril, exhale through the other, alternating sides.
- Why? Balances left & right brain hemispheres, calming the mind.
4. Ujjayi Breath (Ocean Breath) (2 Minutes)
- Constrict the throat slightly while breathing deeply through the nose.
- Why? Boosts oxygenation & deepens inner awareness.
🔥 Phase 2: Energy Activation & Strength (25 Minutes)
🔄 Move slowly & consciously through each pose, linking breath & movement.
5. Mountain Pose (Tadasana) (2 Minutes)
- Root feet into the ground, lift arms, gaze forward.
- Mantra: “I stand strong in awareness.”
6. Sun Salutations (Surya Namaskar) (5 Minutes, 3 Rounds)
- Flow through Forward Fold, Plank, Upward Dog, and Downward Dog.
- Why? Activates prana, warms up the body, and clears mental blockages.
7. Warrior II to Reverse Warrior (1 Minute Each Side)
- Extend arms, engage core, flow between postures.
- Mantra: “I move with energy and grace.”
8. Tree Pose (Vrksasana) (1 Minute Each Side)
- Find balance, pressing palms together at heart.
- Why? Develops focus, steadiness, and breath control.
9. Seated Spinal Twist (Ardha Matsyendrasana) (1 Minute Each Side)
- Sit tall, twist gently.
- Why? Detoxifies organs & opens energy pathways.
10. Cobra Pose (Bhujangasana) (1 Minute)
- Open chest, lift head slightly.
- Mantra: “I open my heart to universal energy.”
11. Downward Dog to Dolphin Pose (2 Minutes)
- Move between the two, lengthening the spine.
- Why? Stimulates the nervous system & builds strength.
12. Kriya Energy Flow Sequence (5 Minutes)
- Stand tall, arms raised, inhale deeply, then fold forward while exhaling with force.
- Repeat rhythmically for full energy activation.
- Why? Cleanses mental fog & awakens higher awareness.
🌙 Phase 3: Deep Meditation & Relaxation (10 Minutes)
13. Lotus Pose with Mantra Chanting (2 Minutes)
- Sit cross-legged, repeat “AUM” with each exhale.
- Why? Enhances inner vibration & focus.
14. Legs-Up-The-Wall Pose (3 Minutes)
- Encourages blood flow & relaxation.
15. Savasana + Yoga Nidra (5 Minutes)
- Lie flat, full-body relaxation, focus on breath.
- Why? Absorbs all benefits & deepens connection to the self.
🌟 You did it! Mind clearer, body energized, spirit elevated. 🌟
🔑 Key Takeaways
✔️ Kriya Yoga activates inner energy (prana) & enhances awareness.
✔️ Deep breathwork improves focus, clarity & stress reduction.
✔️ Moving meditation bridges strength, stillness & self-awareness.
✔️ Regular practice leads to heightened consciousness & inner peace.
📚 Science-Backed Benefits of Kriya Yoga
🔹 Harvard Medical School – Kriya breathing lowers cortisol & improves focus.
🔹 National Institutes of Health (NIH) – Meditative yoga enhances brain function & stress resilience.
🔹 Journal of Yoga Research – Kriya techniques increase energy flow & heart rate variability (HRV), improving overall well-being.
🤔 FAQ – Kriya Yoga & Energy Awakening
Q: How often should I practice Kriya Yoga?
✅ 3-5 times per week to experience deep transformation.
Q: Can beginners try Kriya Yoga?
✅ Yes! Start with breathwork and simple poses, then progress gradually.
Q: Will Kriya Yoga help with anxiety & mental clarity?
✅ Absolutely! Breath control & meditation calm the mind and enhance clarity.
Q: Is Kriya Yoga only for spiritual seekers?
✅ No! It benefits everyone looking for mental clarity, physical energy & emotional balance.
💬 Join the Conversation!
🔥 Ready to awaken inner energy and elevate your practice? Drop a “🌿 I am limitless!” in the comments!
#KriyaYoga #EnergyAwakening #StrengthAndStillness #BreatheAndFlow
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
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