This kriya works systematically through all the chakras, starting with the lower ones and works on bringing energy up to the higher chakras. It's one of my favourites so if you've been to class it will be familiar too. Remember to tune in with the Adi Mantra, sticking to the order of postures and not missing any out. For a shorter practice start with 1 minute for each exercise - with no breaks between postures you can complete the kriya in under 15 minutes! 3 minutes for some exercises (as listed) makes this a really great tune-up for the body, and a very uplifting practice.