Exercise Set for the Kidneys

7 Exercises

32 min - 38 min

KRI International Teacher Training Manual Level 1

1. Front Stretch with Straight Spine

Comments: Note: It is common for the arms to drop on the forward motion and lift on the backward motion. It's also common
for the spine to extend back beyond perpendicular as in Stress Set for Adrenals and Kidneys.
Front Stretch with Straight Spine (5 min to 6 min)
1. Sit with the legs and arms extended straight in front of you. Tightly

fold the fingers onto the pads and point the thumbs up.

2. In this position, inhale, exhale and bend all the way forward from
the hips, keeping the arms parallel to the ground, and the spine
straight.

3. Inhale back up to the starting position. Use a heavy, powerful

breath. The breath must get heavier and heavier as you continue.

4. Do 2 bends every 5 seconds.

2. Pelvic Lift

Comments: This exercise works on the neck, kidneys, urinary tract, and is helpful for hernia problems. The heavy breath
stimulates the pituitary gland to secrete.

Pelvic Lift (1 min to 3 min)

1. Lying on the back, bend the knees, bringing the soles of the feet flat

onto the ground, heels at the buttocks.

2. Grab the ankles. Inhale, lift the pelvis up; exhale down.

3. Cat-Cow Variation

Comments: This exercise works on the kidneys.

Cat-Cow Variation (2 min)
1. Come into a Cat-Cow position supporting yourself on your hands

and knees. The knees are about shoulder width apart, with toes
touching behind you, and the arms straight.

2. Begin Cat-Cow with a heavy breath, inhaling as you flex your spine
downwards as if someone were sitting on your back while your
head arches up and back, exhaling as you flex the spine in the
opposite direction.

4. Cow Pose Leg Stretch

Left Leg Stretch

1. Remain in Cow Pose and stretch the left leg back and up.
Right Leg Stretch
1. Switch and stretch the right leg back and up.
Left Leg Kick (1 min)
1. Switch back to the left leg and kick the left buttock with the heel.
Right Leg Kick
1. Switch to the right leg and kick the right buttock with the heel.

5. Nose to Knees

Comments: If you don't have the music for the Singing sections of this exercise, just breathe long and gently for 7-9 minutes.
Nose to Knees (1 min to 2 min)
1. Lie on the back.

2. Wrap the arms around the shins and hug the knees to the chest.
3. Tuck the nose up between the knees and hold it there while you
relax in this position.

Nose to Knees, Singing (5 min to 6 min)

1. Maintain this posture and sing "Nobility".
Nose to Knees, Singing (2 min)
1. Maintain this posture and sing "All Things Come from God".

6. Chanting Crow Pose

Comments: This exercise totally stimulates the kidneys and urinary tract. If you feel dizzy during the exercise, it is an indication
that you need to drink more water.

Balance (1 min)
1. Sit in Crow Pose, a crouching position with the knees drawn into

the chest and the soles of the feet flat on the ground.

2. Stretch the arms straight out in front, parallel to the ground, palms
facing down, and balance.

Chant (2 min to 3 min)

1. Begin continuously chanting "Har, Har, Har" with the tip of the

tongue hitting the upper palate with each repetition. Feel the
connection between the tip of the tongue and the navel.

To End
1. Inhale deeply, tighten the lips and mouth and balance the entire

body with the breath. Suspend this breath for 20 seconds, feeling
that you are in total control, then exhale.

2. Inhale and tighten again, balance your body under your control,
and suspend your breath for 30 seconds.

3. Exhale and relax.

Suspend Breath
Suspend Breath
To End

Mantra
Har

7. Kunchun Mudra

Comments: This exercise is called Kunchun Mudra. It is very powerful and purifying. It enables total relaxation of the body.
When the posture is very accurate, it is equal to exercising 48 hours straight. There is no limit to the length of time you can

practice this mudra but make sure to build your time slowly.Mantra Pronunciation: Whaa-hay Guroo, Whaa-hay Guroo, Whaahay Guroo, Whaa-hay Jeeo

Kunchun Mudra (5 min)

1. Sit in Easy Pose. Both hands are in Gyan Mudra.

2. The left forearm is held parallel to the ground in front of the chest,
palm facing down.

3. The right forearm is held near the side, perpendicular to the

ground, elbow bent sharply. The right palm faces up along side of
the ear, stretching back as far as possible.

4. Stretch your spine up. Pull up on the muscles of the buttocks, hips
and sides, lifting the upper structure till there is no weight on the
buttocks.

5. Pull in the abdomen and lift the ribs and diaphragm up, chest out,
chin in.

6. Hold 30 seconds, then let the tension go.

To End
1. Inhale and relax.
Chant (5 min)
1. Maintain this strong upward pull, and with the tip of the tongue

chant "Wahe Guru, Wahe Guru, Wahe Guru, Wahe Jio".

2. Keep the waist area drawn up. The eyes will feel heavy and the

breath will automatically become very light. Accuracy of the mudra

is essential.

To End
1. Inhale and relax.
Mudra Gyan Mudra
Mantra
Wahe Guru, Wahe Guru, Wahe Guru, Wahe Jio