KRIYAS (BREATHING EXERCISES)                                      KRIYAS.TXT
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1. SIT WITH A STRAIGHT SPINE, KEEPING HEAD, NECK AND TRUNK ALIGNED.
2. ALWAYS BREATHE SLOWLY AND GENTLY. THE INHALATIONS SHOULD BE DEEP.
3. WHEN YOU BREATHE INTO THE CHEST, PULL THE LOWER STOMACH SLIGHTLY UPWARD.
4. WHEN YOU BREATHE INTO THE STOMACH, LET THE DIAPHRAGM GO OUT;
   WHEN YOU BREATHE OUT, PULL THE DIAPHRAGM IN.
5. NO PART OF THE BODY SHOULD BE STIFF OR PRESSED DURING THE EXERCISES.
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KRIYA 1:
 INHALE INTO THE CHEST GENTLY, SLOWLY AND DEEPLY THROUGH BOTH NOSTRILS,
 PULLING THE LOWER ABDOMEN SLIGHTLY UPWARD.
 EXHALE SLOWLY AND GENTLY THROUGH BOTH NOSTRILS.
 DO THIS FIVE TIMES.

KRIYA 2:
 INHALE INTO THE CHEST GENTLY, SLOWLY AND DEEPLY THROUGH BOTH NOSTRILS,
 PULLING THE LOWER ABDOMEN SLIGHTLY UPWARD.
 EXHALE SLOWLY AND GENTLY THROUGH THE MOUTH.
 DO THIS FIVE TIMES.

KRIYA 3:
 INHALE INTO THE STOMACH GENTLY, SLOWLY AND DEEPLY THRUOGH THE MOUTH WITH
 SLIGHTLY EXTENDED LIPS, LETTING THE DIAPHRAGM GO OUT.
 EXHALE SLOWLY AND GENTLY THROUGH BOTH NOSTRILS.
 DO 5 TIMES.

KRIYA 4:
 PRESSING THE RIGHT NOSTRIL SHUT, INHALE INTO THE CHEST GENTLY, SLOWLY AND
 DEEPLY THROUGH THE LEFT NOSTRIL, PULLING THE LOWER ABDOMEN SLIGHTLY UPWARD.
 PRESSING THE LEFT NOSTRIL SHUT,
 EXHALE SLOWLY AND GENTLY THROUGH THE RIGHT NOSTRIL.
 DO 5 TIMES.

KRIYA 5:
 PRESSING THE LEFT NOSTRIL SHUT, INHALE INTO THE CHEST GENTLY, SLOWLY AND
 DEEPLY THROUGH THE RIGHT NOSTRIL, PULLING THE LOWER ABDOMEN SLIGHTLY UPWARD.
 PRESSING THE RIGHT NOSTRIAL SHUT,
 EXHALE SLOWLY AND GENTLY THROUGH THE LEFT NOSTRIL.
 DO FIVE TIMES.

KRIYA 6:
 EXHALE THROUGH BOTH NOSTRILS, COMPLETELY EMPTYING THE LUNGS. THE DIAPHRAGM
 SUCKS IN. 
 INHALE NATURALLY, LETTING THE DIAPHRAGM GO OUT.
 DO FIVE TIMES.

KRIYA 7:
 INHALE INTO THE STOMACH GENTLY, SLOWLY AND DEEPLY THROUGH THE MOUTH WITH
 SLIGHTLY EXTENTED LIPS, LETTING THE DIAPHRAGM GO OUT.
 EXHALE SLOWLY AND GENTLY THROUGH THE MOUTH, PULLING THE DIAPHRAGM IN.
 DO FIVE TIMES.

KRIYA 8:
 INHALE INTO THE CHEST THROUGH BOTH NOSTRILS IN FIVE SIPS, PULLING THE LOWER
 ABDOMEN SLIGHTLY UPWARD.
 EXHALE SLOWLY AND GENTLY THROUGH THE MOUTH.
 DO FIVE TIMES.

NOTE:
 THESE EXERCISES ARE INTENDED TO BE PERFORMED PRIOR TO MEDITATION.
 THEY MAY BE PRACTICED SEPARATELY.
 AS WITH MOST SPIRITUAL PRACTICES, THEY BRING MOST BENEFIT WHEN PERFORMED
 EACH AND EVERY DAY CONSISTANTLY.