Before starting to practice it is important to warm up to prepare the body. You can do your own warm-up or use the Sun Salutations, followed by the Exercises ti Unlock Hip & Shoulders that we propose below .

We invite you to do between 3 and 5 repetitions of Sun Salutations and then choose some of the other exercises from the pdf to unlock hips and shoulders before starting the Kriya. We recommend you to do the firsts repetitions of the Sun Salutation more slowly, staying for a few breaths in each posture so the body can warm up and stretch little by little.

Scroll down and find an article about Nadi Sodhana, an amazing pranayama that is at the beggining of the kriya and that has incredible benefits, such as:

  • Revitalise the cerebral hemispheres, both on the front: as active and calculator, and on its back (at the base of the skull): contemplative part, seat of wisdom.
  • provides peace, balance and harmony.
  • The nerves are calmed and purified.
  • The mind becomes calm and lucid.
  • Provides strength and gives serenity.
  • The respiratory control center of the brain is stimulated, becoming cool, clear and calm.
  • Leads to right lifestyle, right thinking, quick action and healthy reasoning.

You will also find a PDF with the Arc Line Meditation. Find a slow version of the Wahe Guru Mantra that feels good for your heart and meditate along with the movement explained in the meditation. It is a very powerful tool to connect with the energy you have inside, with the power you have to go from darkness to light. Enjoy!!

If you have any questions, you can write to Daniela Troconis, one of our Lead Trainers, at

Remember to enjoy your practice and listen to your body to avoid injuries

The information provided on this site is for educational purposes only. Participate at your own risk. If you have any injuries or special condition (either physical or mental) please contact a professional before doing this practice. If you feel dizzy, light headed, faint, or if you experience any other discomforts, stop exercising immediately and consult a medical doctor. You are responsible for your condition during your workout. Exercise within your limits. Never force or strain. Seek attention and advise as appropriate.

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