In this 3‑minute guided Kundalini kriya, Tommy Casanova of The Outdoor Body leads the "Ego Eradicator" practice on the banks of the Ganges in Rishikesh, India. The session begins with a brief introduction, then moves into a preparatory Adi mantra chant (Om Namo Gurudev Namo) performed three times while participants assume a prayer‑pose with thumbs at the sternum. The core of the kriya is the Breath of Fire: a rapid, forceful exhalation driven by the navel and solar plexus, paired with a specific arm posture—arms lifted 60°, thumbs pointing upward, fingers curled tightly. Detailed cues guide participants through inhalation, exhalation, posture, and visual focus on the third eye. Safety modifications are offered for pregnant practitioners or those on their menstrual cycle, recommending gentle breathing instead. The practice continues with timed prompts (2‑minute, 1‑minute, 30‑second, 10‑second marks) emphasizing heart and lung opening, chakra activation, and block‑clearing. The kriya concludes with a calming transition: hands raised, fingers opened, a final breath, and the Sat Nam affirmation, reinforcing truth as identity. The video emphasizes that the practice can be done anywhere to alleviate stress, release internal blockages, and restore balance.
Chapters
Welcome everybody to Rishikesh, India for the ego eradicator. This is a powerful 3-minute Kundalini kriya that is going to completely move blockages and reduce stress in your body. My name is Tommy Casanova with The Outdoor Body. I'm here with Keerti. We're along this beautiful river that you can listen to the sounds during this amazing kriya, and we're going to meditate right after. So before we begin, just know we're gonna be doing the breath of fire and specific arm movements during this kriya. And with that, you're going to be forcefully inhaling the navel in and up and breathing out the nostrils. So you're gonna really be focusing on the exhale. And if you haven't done that before, just think of a panting dog, then close your mouth and and really focus once again on exhaling out the nostrils and pulling your navel in. Now, with the arm movement, our arms are going to be up 60 degrees like so. Our thumbs are pointed up to the heavens, and what this is going to be doing is opening up our lungs and our heart. So it's very important that we keep our arms like so, our chin straight in a slight neck lock, our spine and our sit bones rooted in the the ground in this posture for this specific kriya. If you are pregnant or on your moon cycle, just know with the breath of fire, just do deep relaxing breathing and do not risk anything if you feel any pain or discomfort. So before we begin this kriya, we are going to tune in with the Adi mantra. Om Namo Gurudev Namo. I bow to the teacher within. I call in my highest consciousness. We will do this 3 times. If you know this, please chant with us. If not, you can close your eyes and listen. So bring your hands together in prayer pose, rub them together, bring your thumbs to the sternum, spine straight, sit bones rooted in the ground, chin slightly up. Let's take a deep inhale through the nose. Exhale out. One more time, deep inhale. Exhale out. Inhale to tune in. Om Namah Guru Dev Namo. Om Namah Guru Dev Namo. Om Guru Dev Namo. Om Namo Guru Dev Namo. Deep inhale and exhale, relax. So getting into position, we're gonna curl our 4 fingers into the mounds of our hand super tight. We're gonna squeeze hard. Our thumbs are pointed straight up to the heavens, to the sky, and our arms are 60 degrees like so. So if you get stuck or anything in during these 3 minutes, you can look at us, but keep your eyes closed. Keep your eye gaze at the third eye between the brow. So eyes closed, spine erect, arms 60 degrees, our thumbs straight up. And we will begin the Breath of Fire in our kriya. 3, 2, 1, let's go! Keep going. Remember, forcefully breathe through the navel, actively pulling it up, engaging the solar plexus. Remember, it's a passive inhale. Let the exhale do all the work. Thumbs pointed straight Straight up. 2 minutes left. Keep the arms completely straight. Opening up the heart and the lungs. Fight through all those blockages. The pranic breath is circulating throughout your body. Keep going, stay strong. We have 1 minute left. Keep going. This Breath of Fire, we're strengthening the navel chakra. Increasing our vitality. Keep going, keep fighting through those blockages. 30 seconds left. Keep the fingers tight, thumbs up. 10 seconds left. Deep inhale, bring the hands overhead, touch the thumbs, open up the fingers. Hold. Inhale. Keep holding, sipping some more air. Inhale, bring the hands down, flow through, bring the hands relaxed on the knees, right between. Keep the eyes closed, gazing at the third eye between the brow. Relax the shoulders, relax the body. Just relax. Hear and feel the sounds of the river flowing through your body. The pranic air removing all the blockages, the stress that precipitates out of your being as you come back to center. Just keep your eyes closed and relax. Slowly bring some awareness Breathe back into your body. Bring your hands up to prayer pose. Keep your eyes closed. Keep your thumbs to your sternum. We close with one Sat Nam. Truth is my identity. Truth is my essence. Deep inhale to close. Sa Na. Thank you for joining us for that amazing Kundalini Kriya, the Ego Eradicator. It's a powerful 3 minutes you can do anytime, anywhere. It doesn't matter where you are. If you feel blocked inside, you feel out of whack internally, a lot of stress, that'll help you really clear out and get you back to center within. So thank you for joining us here in Rishikesh, India. And we will see you next time for the Outdoor Body Training. Sat Nam.
