Kriya Yoga

Kriya Yoga is often referred to as the 'Yoga of action or awareness'. It is an ancient technique that uses pranayama(breathwork), mantra (chanting), bandhas (physical locks), asana (poses) and mudras (hand positions). Traditionally a kriya practice is done for 40 days!

To begin: Practice each kriya only for one minute (if you like practice each day for one week or just on its own), then progress to two minutes for the second week and three minutes in third and fourth week.

Ideally the practice is done every day, however you can also take a 1 or 2 day break. Listen to your body! Work at your own pace and if anything feels uncomfortable release the pose or even take a day off to recuperate and let your energies settle.
If you are practicing for a whole week or more refrain from drinking alcohol and eat healthy food. Maybe do a cleanse!
There is a downloadable PDF attached for the whole sequence.