Revisiting a movement sequence from the Yoga Payammehr teaching archive
A yoga movement does not have to be elaborate to invite attention. Stretching upward, rotating the torso, or pausing in a steady position can offer opportunities to notice balance, ease, breathing, and the way the body moves.
One of Yoga Payammehr's earlier Persian teaching manuscripts introduces a sequence of nine movements under the heading “Kriya Movement Exercises” (تمرینات نرمشی کریا). The sequence begins standing, moves to the floor for seated exercises, and concludes with several supine and prone movements. This article keeps that original order while explaining the movements in more accessible language and placing their practical limits in context.
This is an educational overview, not an individualized exercise prescription or a complete do-it-yourself class. Some of the movements—particularly balancing on the toes, extending the back, and simultaneously lifting the legs and torso—may require individual modification or a different exercise altogether.
What does “kriya” mean in this manuscript?
The Sanskrit word kriyā is related to action or doing, but its meaning depends on the yogic context. Patañjali's Yoga Sūtras 2.1 uses Kriyā Yoga to describe a discipline associated with tapas (discipline), svādhyāya (study), and īśvara-praṇidhāna (dedication to Īśvara). In some Hatha yoga traditions, ṣaṭkarma or ṣaṭkriyā refers to a different category of traditional cleansing practices.
The nine movements in this particular manuscript are better understood descriptively as a mobility and body-awareness sequence: stretching, turning, folding, balancing, and changing positions. The word “kriya” in the heading does not, by itself, prove that these are the six classical cleansing practices or that they remove medically defined “toxins” from organs.
For more on the classical philosophical use of the term, see Patañjali's Yoga Sūtras.
Nine movements from the Yoga Payammehr source
1. Standing upward stretch with a heel lift
Focus: lengthening and balance
The opening movement combines an overhead stretch with rising onto the balls of the feet, followed by gentle side bends. Its theme is the sense of length through the body and the attention needed to stay balanced as the base of support changes.
Teaching note: More height is not necessarily better. For some practitioners, keeping the feet flat or using a wall for support may be a more appropriate way to explore the stretch. Breathing need not be held or forced.
2. Standing torso rotation
Focus: rotating with control rather than momentum
The second movement places the hands on the waist and turns the torso to either side. In the original description, the rotation is performed while balancing on the toes, making it more demanding than an ordinary standing twist.
Teaching note: Avoid throwing the body into a twist or pushing into a painful range. A teacher may choose a flat-footed, smaller-range, or supported version instead.
3. Bending the knees and returning to standing
Focus: coordinating the knees, hips, and trunk
The third movement resembles a squat or sit-to-stand action, with the arms reaching forward as the knees bend. Its educational value lies in how smoothly and comfortably the body lowers and rises, not in how low one can squat.
Teaching note: A shallow bend or chair-assisted version may be more suitable for people with limited knee mobility or balance. There is no need to force the joints toward an idealized depth.
4. Circular torso movement while seated
Focus: smooth movement through the hips and torso
The manuscript describes sitting cross-legged, linking the fingers in front of the abdomen, and making a circular movement reminiscent of turning a hand-operated mill. The direction is then reversed. The image is one of unhurried, continuous movement.
Teaching note: Sitting on a folded support or in a chair and making smaller circles may be more comfortable than forcing a deep cross-legged position or moving only through the lower back.
5. Seated rowing movement
Focus: coordinated movement of the arms and torso
With the legs forward, the arms and upper body travel forward and back as though rowing a boat. The action draws attention to rhythm, posture, and the relationship between the upper body and pelvis.
Teaching note: Fully straight knees are not essential. Bent knees and a smaller range may help someone who experiences uncomfortable tension through the hamstrings or lower back. Breathing should remain easy.
6. A twist from kneeling
Focus: gentle rotation with appropriate support
The sixth description begins in a kneeling seat and introduces a hand position and torso turn toward the back of the body. There is a transcription or instruction ambiguity in the original Persian: the left hand is assigned two different positions, without an explanation of when it moves.
Editorial teaching note: We have not guessed the missing step. A Yoga Payammehr instructor should review the exact technique before it is published as a practical demonstration. Knee and spinal concerns may call for a different position or an alternative movement.
7. Bringing the knees toward the torso, then raising the legs
Focus: hip movement and a supported back
The seventh movement begins lying on the back, draws the knees toward the torso, and then raises the legs upward. It invites awareness of leg movement and contact between the back and the floor.
Teaching note: The knees should not be pulled forcefully toward the chest, and the legs do not have to become perfectly straight. A teacher can adapt the movement or select a better-suited alternative.
8. A gentle prone upper-body lift
Focus: controlled movement through the back and chest
The eighth movement starts face down and involves lifting the head and chest a small distance before lowering them again. It resembles a family of prone back-extension exercises, but the manuscript does not provide enough precision to equate it confidently with one named asana.
Teaching note: The movement should not depend on throwing the head backward or pushing through back pain. A small range and a relaxed breathing pattern matter more than lift height.
9. Pelvic balance with the legs and torso raised
Focus: core coordination and controlled balance
The final movement lifts the legs and upper body from a supine position to balance around the pelvis. Its final outline resembles some boat-pose variations, but its starting position and details differ from the familiar description of Nāvāsana.
Teaching note: This is among the more demanding movements in the sequence. It should not be promoted as a self-directed beginner exercise, especially for people with back pain or limited core capacity. A qualified teacher may offer more supportive alternatives.
What connects these movements?
Taken as a whole, the series offers three recurring themes:
- Varied directions: lengthening, turning, bending, and transitioning among standing, seated, and floor positions.
- Attention to experience: observing steadiness, comfort, or limitation without turning movement into a performance test.
- Breath alongside movement: allowing the breath to remain continuous and natural, rather than forcing a breath pattern or competing for greater flexibility.
A suitable practice does not necessarily include all nine exercises. A teacher might remove movements, change their order, introduce props, or replace them to suit the purpose of the session. The source does not specify repetition counts, holding times, screening criteria, or adapted variations. We have not invented a fixed schedule where none was supplied.
Practising with appropriate care
Yoga is generally considered a relatively safe activity for healthy people when taught and performed appropriately, but strains and joint injuries can occur. Pregnancy, balance difficulties, spinal or knee injuries, restricted hip movement, and some health conditions warrant extra attention. Working with a qualified instructor—and, when relevant, a health professional—can help identify appropriate modifications.
Sharp pain, dizziness, unusual breathlessness, or numbness are reasons to stop, not signals to push harder. Avoid forced breath-holding, abrupt momentum, and movements that exceed a comfortable range.
This article does not claim that the sequence “flushes toxins” or cures a health condition. For a careful distinction between traditional ideas and nutritional or cleansing claims, see Nutrition in Yoga.
Frequently asked questions
Are these movements the same as the traditional ṣaṭkriyās or ṣaṭkarmas?
Not on the evidence of this manuscript. The nine listed practices are primarily stretches, rotations, bends, and balances. Ṣaṭkarma refers to another category of traditional Hatha yoga practices, some of which require specialized instruction.
Should everyone practise all nine every day?
The original does not establish a daily prescription, repetition count, or holding time. Appropriateness depends on individual capacity, circumstances, and the aim of the lesson.
Is this a beginner sequence?
Some components can be simplified, but balancing on the toes while twisting, and lifting the torso and legs together, may be unsuitable for some beginners. An instructor should determine the best progression.
Is this the same as Patañjali's Kriyā Yoga?
No. The shared word has different uses. Here it labels a movement sequence; in the Yoga Sūtras it has a defined disciplinary and philosophical context.
Explore related articles
- Mudras in Yoga — gestures, whole-body positions, and focused attention.
- Patañjali's Yoga Sūtras — Kriyā Yoga in classical philosophy.
- Nutrition in Yoga — tradition, evidence, and cleansing claims.
- Yoga Styles — different approaches to mindful movement.
Source and editorial note
Primary source: the Persian manuscript “تمرینات نرمشی کریا” supplied from the Yoga Payammehr teaching collection. All nine movements are retained in their original order. The file does not establish a verified author, publication date, or an exclusive teaching lineage.
Additional references for terminology and safety:
- Yoga Sūtras, chapter 2, sūtra 1, on the term Kriyā Yoga: https://yogasutrastudy.info/yoga-sutra-translations/ysp-sutras2-01-2-20/
- Overview of the term ṣaṭkarma in Hatha yoga: https://link.springer.com/article/10.1186/s43161-023-00127-w
- U.S. National Center for Complementary and Integrative Health (NCCIH), “Yoga: Effectiveness and Safety”: https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety
Editorial note: This page is for educational reading. Practical details, movement names, and modifications should be confirmed by a qualified Yoga Payammehr instructor before step-by-step teaching content is published.