Class 2 – 75 min
Kriya for Detoxification
Structure Timing
Opening mantras 3 min
Class presentation 15 min
Warm-ups 5 min
Kriya 28 min
Meditation 11 min
Relaxation 8 min
Blessing 2 min
Closing Mantra 3 min
Opening mantras:
Let’s open the space, sit in an easy pose, close your eyes, straight your spine, soften your face, your
jaw, relax your shoulder and hold your neck. Focus on your third eye.
Bring your hand together, rub them to increase the energy flow for healing, bring them close to your
heart centre press the palms firmly, and let’s chant the Adi mantra OM NAMO GURDEV NAMO for
3 times and the blessing and protection mantra for 3 times
AD GURE NAMEH
JUGAD GUR-E NAMH
SAT GUR-E NAMH
SRI GURDEV-E NAMH
Class presentation:
I like to think of our bodies and minds as beautifully designed systems, meant to support us through
every stage of life. We take in food and drink for nourishment, process information to make sense of
our world, and feel a wide spectrum of emotions that make life rich and meaningful. When we sleep
well, stay hydrated, eat wholesome foods, allow emotions to flow naturally, and keep stress in check,
we are able to meet life’s challenges with more ease and grace.
But the truth is, most of us don’t always live that way. Our diets are not always free of processed
foods; we may skip the fresh fruits and vegetables or forget to drink enough water. Many of us have
learned to hold emotions in rather than let them move through us, which can leave us stuck in patterns
or feeling numb. And even though our bodies are built to detoxify naturally, cleansing what we
breathe, eat, and experience, the constant rush of modern life and the stress that comes with it can
overwhelm this natural process.
This is why practices like Kundalini Yoga are so powerful: they give us a way to reset, release, and
restore balance, physically, mentally, and emotionally.
What Detoxification Means
Detoxification is our body’s natural way of clearing out what no longer serves us. The liver, kidneys,
colon, lungs, skin, and lymphatic system all work together to remove toxins and waste. When we
support these processes through movement, breath, and mindfulness, we help our body and mind feel
lighter, clearer, and renewed, exactly what today’s kriya is designed to do.
How Yoga Supports Detoxification
Detoxification isn’t just physical, it’s also mental and emotional. Yoga uses breath, movement, and
meditation to help release toxins, improve circulation, stimulate the organs, and let go of blocked
emotions. this kriya is designed to support this cleansing process, helping the body and mind feel
lighter, clearer, and more balanced.
What to Expect in Today's Practice:
Today’s practice uses dynamic movement, breathwork, and meditation to release these blockages,
support the body’s natural cleansing process, and clear mental and emotional space. You’ll leave
feeling lighter, more balanced, and spiritually uplifted.
o We’ll begin with a gentle warm-up to activate circulation and prepare the body.
o Then, we’ll move into the Kriya for Detoxification, using dynamic postures and
breathwork to cleanse the body, stimulate the liver, and support the release of
physical and mental toxins.
o Finally, we’ll close with a meditative practice that is part of the kriya, allowing the
mind to settle and the effects of the practice to integrate deeply.
Warm-ups
Before we begin our kriya, let’s gently awaken the body to stimulate circulation and prepare for
deeper movement.
1. Spine Flex (1 min)
Still sitting in Easy Pose. Grap the ankles with both hands. As you inhale, rotate the pelvis
forward, flexing the lower spine. As you exhale, roll the pelvis backward, rounding the lower
spine. Focus the movement on the pelvis and the lower back, not on the chest. Keep the
shoulders relaxed and the head straight. This exercise stimulates and stretches the lower and
mid-spine.
2. Spine Twists (1 min)
Bring your hands to your shoulders, with the thumbs in the back and the fingers in the front.
Keep the elbows high enough with the arms parallel to the ground. Inhale and twist to the left,
exhale to the right. Twisting is a fantastic way to stimulate the lymph nodes around the torso
and opens the chest.
3. Neck Rolls (2 min)
Slowly roll your neck in one direction, then the other. The lymph nodes in the neck and
jawline can hold tension, so this helps clear any blockages.
Main Kriya: Kriya for Detoxification
Now our body is warmed up, we will move into our kriya.
1) Lie down on the back with legs straight, heels together, and toes pointed upward. Spread the
feet apart so they both point out to the sides, the right foot pointing to the right and the left
foot pointing to the left. Close the feet so they once again point straight upward. Continue
quickly opening and closing the feet, keeping the heels together, 4 min.
To end, inhale, hold briefly and exhale.
Detox details: This exercise detoxifies the leg channels associated with the spleen, liver, and kidney.
2) Remain on the back and place the hands under the head. Lift the legs about two feet from the
floor and scissor them up and down. Keep the legs straight at the knees and keep the heels
from touching the ground, 7 min. To end, inhale, exhale mid-way to Cobra or into Cobra,
hold briefly, inhale and relax.
When done forcibly, this exercise clears up inner anger.
3) Lie on the stomach with the hands under the shoulders and the fingers spread wide. Tuck the
elbows towards the sides of the body and stick out the tongue. On an exhale through the
mouth, push up into Cobra Pose. On an inhale through the mouth, lower back down until the
chin touches the ground, 6 min. To end, inhale, exhale mid-way to Cobra or into Cobra, hold
briefly, inhale and relax.
This exercise removes toxins from the body by stretching the muscles around the liver.
4) Lie on your back in shavasana. Bring your knees up to your chest. Stretch the arms up parallel
to each other. Then simultaneously bring your legs and arms down to the original position.
There should be no noise when the arms and legs touch the ground, 3 min
This exercise helps to eliminate emotional debris. Give yourself permission to experience your
feelings.
5) Sit in Easy Pose with the legs crossed, palms on the knees. Revolve the torso around the base
of the spine in a counter-clockwise direction, 3 min. To end, come to the center and stretch
the spine up, inhale deeply, hold the breath in for 10-15 seconds, then exhale completely and
hold the breath out for 5-10 seconds. Inhale and relax.
This exercise is especially good for detoxifying the organs of the abdominal region.
6) Sit in Stand up. Bend over and grab your ankles, with the head and upper body upside-down.
While holding onto your ankles, squat down with the knees to the chest, and come back up, 2
min.
In addition to assisting the body in eliminating toxins, this exercise invites the flow of love and
compassion.
7) Sit comfortably in Easy Pose with the spine straight, hands on the knees. Chant “Sat Nam,
Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Wahe Guru,”. Repeat it monotone, without
melody or musical support. Let the repetition alone generate a meditative state. Continue for
11 minutes.
To finish, inhale deeply and stretch your arms over your head with your palms touching. Hold
your breath 20-30 seconds as you stretch your spine upward. Exhale. Repeat this sequence
two more times and relax.
Relaxation: 8 min
Lie down and breathe through pursed lips for a few minutes for short relaxation, (2min). Then we
move to Savasana for deep relaxation.
Take a deep breath in… Feel the calm within you.
Begin to bring your awareness back to your body… carry this stillness with you.
Start to bring small movements back into your fingers and toes…
Blink your eyes open slowly, letting the light return gradually.
Rotate your wrists and ankles, inviting gentle energy in.
Reach your arms overhead, point your toes, take a big full-body stretch…
Bend your knees one by one, placing your feet flat on the mat.
Roll over gently onto your right side, pause here for a moment, then to left... feel the stretch in your
spine...
Blessing
Keep your eyes close, take a moment to feel the effects of the practice. Notice any shifts in your body,
mind, and energy.
Closing
Bring your hands together at the heart center. Let’s close by chanting Sat Nam together.