Urdhva Prana Kriya

Urdhva Prana Kriya helps lift and circulate energy through the entire body. The repeated movement of raising the arms overhead and bringing them back down creates expansion through the chest, shoulders, lungs, and spine while also strengthening the arms and improving posture. The steady rhythm of the movement supports deeper breathing and can create a feeling of lightness, clarity, and renewed vitality.

The upward lifting motion stimulates the natural rise of energy through the spine and strongly activates the Heart Chakra (Anahata) and Crown Chakra (Sahasrara), creating openness, awareness, and connection. Bringing the arms back down helps ground and stabilize the energy in the body, while the continuous movement supports balance between activation and calmness.

To practice:

Sit in a comfortable cross legged position with the spine tall. Inhale as you raise both arms overhead with the palms open, then exhale as you slowly lower the arms back down in front of the body. Continue the movement with deep, steady breathing and relaxed awareness.

If sitting on the floor feels uncomfortable, sit on a cushion