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three Bandhas (Mula Bandha, Uddiyana Bandha and Jalandhara Bandha). In
this position, with the chin tilted down, mentally chant Om 12 times in the navel
exerting a continuous mental pressure upon it. Then exhale unleashing the
Bandhas and raising the chin with a slight tension.
With the chin raised, inhale through the nose. While holding the breath,
focus the concentration on the third Chakra Manipura. Mentally chant Om 18
times in Manipura exerting a form of mental pressure upon that center. Then
exhale keeping the chin in the normal horizontal position. Part one & part two
are one Navi Kriya. Repeat four times.
[4] VARIATIONS OF MAHA MUDRA
Genial variation of Maha Mudra taught by Swami Hariharananda Giri
Before practicing this variation of Maha Mudra, sit on the pavement in the half-
lotus position or on the heels. Exhale. Concentrate on Ajna. Become aware of
Muladhara. Through a deep inhalation (not necessarily as long as in Kriya
Pranayama) visualize the breath coming from the physical location of
Muladhara up the spine until you complete the breath at Ajna. Hold your breath.
Bend at the waist and preferably touch the floor with your head. (The head is
placed in the region between the knees. Use your hands freely in order to achieve
this position comfortably.)
Gently breathe out and let the breath free. After touching the forehead to
the floor, twist first to the right, nearing the right earlobe to the right knee. The
head comes near the right knee, the face is turned toward the left knee so that it
is possible to perceive a pressure on the right side of the head; a sensation of
space is perceived inside the left side of the brain. Remain in this position for 3
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to 30 seconds. Move head back to center until forehead touches ground. Then
repeat the same exercise with the other side of the body, reversing the
perceptions. Move your head until your left ear is directly over the left knee. Try
to experience internal pressure in the right-side of your head; a sensation of
space is perceived inside the right side of the brain. Remain in this position for 3
to 30 seconds. Then the head is placed in the region between the knees again, the
face turned downward. A pressure is felt on the forehead. A sensation of space is
perceived inside the occipital region.
During this delicate process you are breathing normally and your
awareness is mainly at Ajna Chakra while your eyes are focused on Bhrumadhya
(the point between the eyebrows.) Then sit up straight, inhaling deeply. Through
a long exhalation let the energy go down from Ajna Chakra to Muladhara.
Through a deep inhalation visualize the breath coming from the physical
location of Swadhisthana up the spine until you complete the breath at Ajna....
Repeat all the previous process.
Then repeat this process for Manipura, Anahata, Vishuddha and Ajna Chakra. In
this way you will enjoy six bows. 11
Now we are going to practice Maha Mudra in a very peculiar way.
Bend the left leg under the body so the left heel is near to the perineum. Draw the
right knee against the body so the thigh is as close to the chest as possible. The
interlocked fingers are placed just below knee applying pressure to your internal
organs. Take 5 to 6 very deep breaths with moderate pressure applied to knee.
Then inhale deep and hold, extend the right leg, bow down, breath normally and
massage the right leg from the foot to the thigh and hip. Then grasp the right foot
in this way: the right hand grabs the right toes while the left hand grabs the inner
side of the middle part of the right foot (the arch of the foot). The face is turned
to the left. You perceive a sensation like an inner pressure on the right side of the
head. It contrasts with the free space sensation in the left side of the brain. Chant
Om six times in the point between your eyebrows. Then inhale and hold, sit back
up onto your left foot with right knee folded into your chest, then exhale into
normal conscious breathing.
Practice the whole procedure by reversing the perceptions and the position
of the legs. I won't repeat everything don't forget the chant of Om six times in
the point between your eyebrows.
Now, draw both knees against your body. Extend both legs, bow down,
breath normally and massage both legs from feet to thighs and hips. Then grasp
both feet: right hand to right toes, left hand to left toes. Breathe normally, flex
feet 4 or 5 times then relax with the head down as near to knees as possible.
Experience internal pressure on the front part of the head. A sensation of space is
perceived inside the occipital region. Chant Om six times in the point between
your eyebrows. Then inhale and hold, sit up and massage toes, then fold legs
back to chest and exhale. As usual, this exercise is repeated three times.
11
To repeat this process for Ajna Chakra means: stand erect, inhale, visualize the breath moving from
Ajna forward to Bhrumadhya, hold your breath, bend at the waist....place your head between the
knees, breathe out and let the breath free &
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After this intense form of Maha Mudra you can use your hands like in Yoni
Mudra, close only left ear and listen to the internal sounds. Then close only the
right ear and listen. Then close both ears and listen. Then try to listen without
closing ears.
Remark 1
To increase the power of these two procedures (''bendings'' followed by a
particular form of Maha Mudra), you can hold your breath when you are down.
You will get a very strong sensation of energy rising up and intensifying in the
point between your eyebrows. Breath retention is a powerful Kundalini
stimulator. If you are not ready for the power generated by this procedure, if you
feel like "spaced out" after your meditation or if you feel too much irritable, don't
hold your breath.
Remark 2
When you bend your body left, your right nostril will open. When you bend your
body right, your left nostril will open. When you bend your body in the front,
you get equal pressure of flow of breath inside your nostrils. You get balance of
the mind and calmness in your body. Your spinal chord passage will open.
The lunar channel of Ida is situated at the left side of the spine; the solar
channel of Pingala is situated at the right side of the spine. Both chords cling to
each other. By the repeated practice of Maha Mudra, they are separated and, as a
consequence, an hollow passage is opened between the two. The opening of the
spiritual passage within the spine (Sushumna) is the starting point of the practice
of meditation.
[5] VARIATIONS OF YONI MUDRA
Yoni Mudra intensifying the principles of Reversed Breathing
In this variation of Yoni Mudra, you create, during inhalation, a great mental
pressure inside the spine. Then you apply the hand Mudra (just what we have
described in the standard Yoni Mudra) and, while holding your breath, you
increase this pressure by applying all the possible Bandhas and Mudras (Mula,
Vajroli, Uddiyana, Jalandhara.)
Vajroli means working with the muscles which control the passage of
urine. You have to observe first what muscles are acting when passing urine and
suddenly cause the flow to stop. By repeatedly doing this you will learn to
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