Boost
22 Minutes Total
Tune In: “Ong Namo Guru Dev Namo” x 3
Warm Ups (A) : 3 Minutes
UPLIFT Kriya (B) : 11 Minutes
UPLIFT Meditation (C) : 5 Minutes
Close: Chant Long “Sat” and Short “Nam” x 1-3
(A) Warm ups
(B) UPLIFT Kriya
1) Lotus : 1 Minute
Lie on your stomach with your forehead on the ground. Press hip and tops of your feet into the ground. On an inhale, lift the shoulders off the ground and possibly interlacing the fingers, pull the chest away from the ground while keep the chin tucked. As you exhale, reverse the movement coming back to the ground relaxing everything down. Continue 1 minute.
To End: Inhale up a final time with a deep breath. Exhale turn your head to the left and rest on your stomach.
2) Bow Pose: 1 Minute
Still lying on the stomach reach your arm behind you to grab the outside of your ankles (or wrap a towel/strap around the legs and hold onto both ends). Peel the head, chest and knees away from the ground. Hold this position while breathing deeply. If possible rock up and down along your belly. Continue for 1 minute.
To End: Inhale deeply and exhale down turning your head to the right and rest on your stomach.
3) Seated Salutations: 1 Minute
Come sit kneeling. Sitting your sits bones on top of your heels if possible. Bring the hands into prayer pose in front of the heart. As you inhale extend your arms out in front of you while bowing your head down to the floor. As you exhale return to the original position. Continue to move with your breath.
4) “Fish Flop”: 1 minute
Lie on your back. Begin to move the entire body wildly with no pattern or rhythm. Bounce the hips, swing the arms, shake the legs, lift the shoulder, GO WILD.
5) Cobra Lifts with Sitali Pranayama: 1 minute
Return to lying on the stomach with the tops of your feet, hips, chest and forehead on the ground. Have the hands under the shoulders with finger spread wide, pull the shoulder blades down the back and traction the palm in towards the body. Inhale through the tongue (or over the tongue) as you slowly press up into cobra, exhale through the nose as you slowly return the chest and forehead to the floor. Continue pressing up and down with the sitali breath.
6) Silent Mantra: 2 Minutes
Sit tall with the legs crossed. Place the right hand in the left resting them in the lap. Inhale and suspend the breath. On the held breath mentally chant “Har Har Wahe Guru” focusing “Har” at the Navel, “Har” at the Heart Center, “Wah” at the throat, “Hay” at the third eye, and “Guru” at the Crown of the Head.
Do as many repetitions of the mantra as you can per held breath. Then exhale and repeat.
Body Awareness (3)
Sitting comfortably or laying down begin to scan your body for sensation. Notice what you feel without reacting or judging. You can move in an order (ie top of head, face, neck, shoulders, chest, etc…) or as inspired. Try to notice both intense and subtle sensations.
