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AJNA CHAKRA
Anuloma Viloma Pranayama - Coming and going breath
1. Develop awareness of breath in nostrils. With inhale, awareness flows to third eye, with exhale, awareness flows from third eye to nostrils. 2. Begin alternating between nostrils. counting down from 100. (Example: 1 - in left, 2 - out right, 3 - in right, 4 - out left, 5 - in both out both, etc...)
Trataka - Fixed gazing at one point
Use a still candle flame or any objects. Place on eye level,. 2 feet away. Stare unblinking as long as you can, close eyes and state at after image
Shambhavi Mudra with OM chanting
1. Look up into the third eye as far as possible. Repeat OM chant, sending vibration into the third eye. 2. Close eyes, but don't move pupils. Slowly extend each chant until it is breath long. 3. Keep chanting, but be aware of the chant vibrating through the whole body. Do not strain eye muscles.
MOOLADHARA CHAKRA
Chakra breathing
Sit in Sidhasana, pressing the heel into the perineum. Concentrate on the point of pressure and breath in and out of that point, until you get a psycho-physical contraction.
Moola Banda - Perineal lock
1. Sit in Sidhasana, inhale deep and contract muscles of perineal, without contracting penis or anus.Hold as long as able and release. 2. Contract and release perineal rhythmically. 3. Contract and release perineal mentally, until you can do it with just a thought.
Nasikagra Drishti - Nosetip Gazing
1. Focus eyes on nosetip, until double outline of the nose come together to form a single line. Direct your gaze at a U-shaped outline. 2. Become aware of the breath moving in and out of the nose.
SWADHISTANA CHAKRA
Asanas: 1. Shakti Banda series. 2. Cobra. 3. Rabbit. 4. Bow pose. 5. Rabit-Cobra.
Ashwini Mudra - contraction of anus
Contract and release anus rhythmically. Feel waves go up and hit the chakra on the back of spinal cord.
Vajroli Mudra - Penis/vagina pull
1. Draw sex organ up by tensing and pulling lower abdomen and contracting urinary system (similar to when holding urination). 2. Mix with Ashwini and/or Moola Banda. For women, clean feet and press heel in vagina entrance during this exercise.
MANIPURA CHAKRA
Asanas: 1. Wheel. 2. Bow. 3. Cat stretch. 4. Fish. 5. Lotus forward bend. 6. Forward bend. 7. Camel.
Manipura purification: Sit back straight. Breath slow and deep in and out of the navel, feeling the air go back to the spinal cord.
Agnisar Kriya - increasing digestive fire
Sit in Vajrasana, separate knees as far as possible. Put arms locked on knees, slightly lean forward, open mouth and extend the tongue. Breath rapidly in and out, like a panting dog, expanding and contracting the abdomen. For advanced: perform Jalandhara banda (throat lock) and rapidly expand and contract abdominal muscles for as long as you can retain breath.
Uddiyana Banda - abdominal lock
Sit in Lotus or Vajrasana and lock hands on knees. Exhale and perform Jalandhara Banda. Contract abdominal muscles as far as able and hold as long as able without breath.
Union of Prana and Apana
Sit and become immobile. Center awareness on navel with natural breath. Become aware of Apana going from Mooladhara to navel, and Prana going from top to navel- both reach navel at point of full inhalation. When feel 2 forces meeting, do kumbhaka (Breath retention) an develop awareness of a single point of force in the navel. Awareness of 2 forces must be Simultaneous.
ANAHATA CHAKRA
Anahata Purification: Sit with back straight. Breathe slow and deep, feel expansion and contraction of chest. Become aware of breath moving in and out of Anahata through the chest center.
Bhramari pranayama - humming breath
Plug ears with index fingers, arms shoulder height, back straight, eyes close, teeth slightly separate, mouth close. At exhalation produce a hum, feel it vibrate in the head.
Ajapa Japa meditation
Become aware of natural breath. Discover the sound So-Hum, So corresponding to inhalation and Hum to exhalation.Let thought come and go, remain focussed on So-Hum. Become aware of psychic breath moving front of the body, throat to navel and back.
Entering the Heart Space meditation
1. Concentrate on throat region, awareness on breath there. 2. Add awareness of breath moving down from there. 3. Add awareness of Diaphragm. When inhale, it drops into abdomen, increasing pressure and causing navel to expand, at same time lungs are expanding fully in the chest. When exhale abdomen contracts, diaphragm rises and lungs are emptied completely. 4. Become aware of Akasha, space within which diaphragm is operating. With inhalation, feel the space filling up. Be only aware of the space filling up. 5. Become aware of heart space, its expanding and contracting with rhythm of natural breath.*This process of filling up is only the basis for this VAST space, just like the process of feeling the breath is only the basis for experiencing the heart space.* Go on to comprehend this wide space. 6. Then you are aware of space alone. Feel contraction and expansion of this vast space. If awareness of heart space is constant and stable, many visions will manifest. 7. Become aware of natural breath in throat. Chant OM 3 times, let the vibration manifest deep within.
VISHUDHA CHAKRA
Asanas: 1. Cobra. 2. Head stand. 3. Fish. 4. Sleeping thunderbolt. 5. Shoulder stand.
Jalandhara Banda - throat lock
Sit any posture with knees touching the floor. Place palms on knees. Inhale, retain breath, bend head forward, press chin tightly against the chest. Straighten arms and bend shoulders up and forward. Hold breath as long as able. Relax shoulders, bend arms, raise head and exhale.
Khechari Mudra - tongue stretch
Touch bottom part of the tongue to upper mouth. Pull tongue as far into the mouth as able.
Ujjayi Pranayama - throat breath
Do Khechari Mudra and contract the glotus and throat. When breathing, very soft snoring is heard. Feels like breathing in the throat - make breath long and relaxed.
Chakra purification: Practice Kechari Mudra with Ujjayi Pranayama feeling the breath go in and out of the chakra through the throat center.
Vipareta Karani Asana
Similar from shoulder stand, but the body is only 45Deg, legs are up and are supported by arms at the hips. Breath deep with eye closed for up to 15 minutes.
BINDU VISAGRA
Moorchta Pranayama - fainting breath
Sit steady, straight and relaxed. Do Khechari Mudra, inhale with Ujjayi Pranayama and bend head back with Shambhavi Mudra. Inhale slow and deep, at the end of inhalation, head is at 45Deg. Retain as long as able, keep awareness of Bindu, arms straight on knees, elbows locked. Bend arms, slowly exhale with Ujjayi bending head forward. Slowly close eyes, at the end of exhalation, head is forward, eyes are closed, relax short time. Release Khechari, breathe normal, become aware of lightness and calmness in the mind.
Vajroli Mudra with awareness on Bindu
Contract and release Vajroli Mudra with awareness on Swadhistana Chakra. Draw awareness from Swadhistana to Bindu, reuniting sexual energy with its source in Bindu. Return to Swadhistana and release Vajroli.
Perception of subtler inner sound
Do Bhrahmari Pranayama. Keep fingers in ears, eye closed. Listen for any sound in the head. As soon as any sound appears, fix awareness on it. Sound will become louder over periods of practice. When loud, start listening for a subtler sound behind the first one. When heard, move attention to subtler sound. This is your new, more subtle vehicle of awareness. When a subtler sound is reached, move awareness to it. In this manner your perception will become progressively more subtle and allow you to dive deep into your being.
Yoni or Shanmuki Mudra - closing the seven gates
Sit comfortably. Bring hands to face, elbows sideways. Hold ears with thumbs, eyes with index fingers, nose with middle fingers, lips locked top to bottom with the rest of the fingers - gently and firmly. Release middle fingers, inhale deep and slow. Close nostrils, retain breath. Try to hear a sound from either Bindu or the right ear. Hold breath as long as able and release. When sound is heard, follow steps from previous exercise.
CRACTICES FOR INTEGRATED CHAKRA AWARENESS
Chakra Meditation
Sit in any meditative posture. Body steady, like a statue, and relaxed. Bring awareness to whole body, then the spinal column, then Ajna. Discover pulsation there and synchronize OM chanting with pulsation. Count 21 pulsation. Try to feel Ajna simply by doing Ashwini Mudra. Move to Mooladhara, count 21 pulsation. Open eyes, do Nasikagra Drishti to bring stimulus awareness to Mooladhara. Move awareness to Swadhistana. Discover pulsation and count 21 of them. Perform Vajroli Mudra. Bring awareness to navel, and feel the psychic breath move up form Mooladhara and down from the top meeting in navel simultaneously at inhale. Retain breath and feel the point of force there. Bring awareness to Manipura and count 21 pulsations there. Bring awareness to Anahata - become aware of incoming breath and feel the heart space filling up. Feel the space directly, expanding and contracting with the rhythm of natural breath. Bring awareness to throat and back into Vishudhi, count 21 pulsations. Move up and down in that fashion touching mentally each chakra with precise awareness.
Chaturtha Pranayama
Starting at Mooladhara and up to Ajna, repeat OM mentally while breathing: O - inhale, M - exhale.
Chakra Yoga Nidra - (Best if instructions are read to practitioner).
1. Lie in Shavasana, comfortable, mouth and eyes closed, straight, hips and shoulders relaxed, feet and legs little apart, arms not touching the body, palms up. Tell yourself that you will not move! 2. Look at space behind closed eyes, imagine it surrounds the whole body. Be aware of the body feeling light, like a leaf falling from the tree. Imagine your body sinking like a leaf into the space. 3. Become aware of breath rising and falling in the navel - keep breath natural. 4. Repeat your Spiritual Declaration in a short, sincere and positive sentence - it should be a crystallization of your spiritual aspiration. 5. Try to visualize your body view from outside. Visualize each part of the body with awareness of it. 6. Starting at Mooladhara and ending in Sahasrara, then back again, become aware of each point for a short time. Increase speed and sensitivity each round. 7. At each chakra, feel the point being lightly pressed and visualize the chakra. 8. Fix attention on eye brow center, feel pulsation there. Become aware of rhythmical beat and mentally repeat OM. 9. Repeat your Spiritual declaration 3 times with emphasis and feeling. Become aware of breath and body, then the outer sense perception.
Unmani Mudra - gesture of thoughtlessness
Sit back straight. Fix awareness on Bindu, take a deep and slow breath. Upon breathing out, imagine breath going down from Ajna to mooladhara, passing all chakras and at the same time eyes close slowly. Back to top, eye open, look inside and start again.
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