Sitting on heels, arms up, pivoting the torso 30 degrees forward and back. Practice Guidelines
: Always practice this kriya on an empty stomach—ideally early in the morning. Integrating the Practice into Your Daily Routine
For maximum results, practitioners are often encouraged to perform this kriya daily for at the same time. The full sequence typically includes 8–9 distinct positions: kantha padma kriya pdf
: Choose a quiet, well-ventilated space free from distractions.
Simple Step-by-step (beginner-friendly, 12 minutes) Sitting on heels, arms up, pivoting the torso
: Comprehensive workout for the thyroid, parathyroid, and thymus glands.
: Standing straight with palms at the chest; inhale and extend arms up to a 60-degree angle while tilting the head back to look at the sky. Exhale and return. Exhale and return
: Gradually increase to 11 rounds , slowly extending the duration of the breath retention ( Kumbhaka ). Key Precautions and Contraindications
The remaining exercises in this 8-part sequence involve various postures, including seated shoulder shrugs, Breath of Fire while in Rock Pose, and specialized mudras to target the glandular system.
The set typically includes 8 exercises. Key movements described in practitioners' guides include:
Most practitioners are advised to follow this set with a deep meditation on the heart center or higher chakras to integrate the energy. Shakta Kaur Practice Guidelines