yogaEQ

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Preparatory Asanas

10-15 Minutes

The Practice

This is a powerful kryia provided by the Isha Foundation meant to build a steady mind.

Conditions

Precepts

  1. I am 100% Responsible. All the rules in the existence are my rules.
  2. The way it is right now is the way it is.
  3. I’m not the body; I’m not the mind.
  4. I’m a mother to the world.

Asanas

10 Minutes

  1. Cat Cow: 4x3x3 – Down up down up down up down up down up

Practice

Precepts

Prepatory Asanas

21 Minute Kryia

  1. Sukha Kriya
  2. Nadi Shodhana
  3. 21 repetitions of Om Chanting

Conditions

No food < 4 Hours

No stimulants < 2 hours

Notes

Prepatory Asanas (10 Minutes)

Cat Cow: 4x3x3 – Down up down up down up down up down up

Nadi Shodhana

Sit [[Arhdhasana]], heel in perineum.

Om Chanting (7 Minutes)

The mudra is very important. Yoga Mudra 2. Spine Erect 3. Feel the vibartions from stomach to tip of the nose.

The Lock

three bandhas together to improve control over sexual energy and awaken Kundalini. The practice is done while seated in the Janu Sirsasana pose, with the spine extended in all directions

presented during the program is then observed followed by the performance of 5

minutes of 3 gentle, preparatory yoga asanas (postures).

Subsequently, the 21-minute kriya (inner

action) begins and is practiced in Siddhasana (accomplished

pose), which is a cross-legged posture with left heel pressing the

perineum. __Shambhavi

Mahamudra* begins with pranayama (controlled yogic breathing) called Sukha Kriya or *Nadi Shodhana,__ which

is an alternate-nostril breathing technique (ie, a slow-paced pranayama) to encourage balance in the mind for 6 to 7 minutes,

followed by 21 long repetitions of the bija mantra (root

syllable) Om chanted aloud with the thumb and forefinger

touching in jnana (wisdom) mudra (seal).

Next, the breathing exercise Viparita Swasa or Bhastrika pranayama (ie, a fast-paced pranayama) is practiced for 3 to 4 minutes and concludes with

breath retention (kumbhaka or vessel) on both the inhalation and the

exhalation while actively engaging the bandhas (muscular

and energetic contraction) on the pelvic floor (moola bandha),

lower abdomen (__uddiyana

bandha*), and throat (jalandhara bandha). Finally, the *Shambhavi kriya__ practice

concludes with a 5-minute period of Vipassana meditation

(dhyana) or open-monitoring meditation. The Shambhavi Mahamudra kriya takes approximately 21 minutes to complete.

Please note that this outline of the kriya is intended

for research purposes only; the Shambhavi Mahamudra practice

should be learned under the instruction and observation of a qualified teacher.

habit. Same time. Same way. Its not just like ‘random’ meditation

practie that is awesome.

exhale left nostril first (not inhale).Switch every inhale. The cat cow is

4x3x3. Down up down up down up down up down up

in the middle of your eyebrows. Strain your eyes.

  1. When eyes gaze fixed at the eyebrow center properly, it can help in strengthening weak eye muscles. Thus problems like Ptosis (drooping of one or both eyelids) and Double vision (diplopia) can be resolved.
  2. Shambhavi mudra leads to Samadhi, the last limb of Yoga. By mastering Shambhavi, perfect concentration comes, from perfect concentration meditation comes and perfect meditation is Samadhi itself.
  3. From a scientific point of view, Shambhavi activates the pineal gland which secretes the serotonin hormone to keep us calm and regulates our subconscious mind. Further, the subconscious mind is a powerhouse of energy and reduces the stimulation of cortisol hormone when we get angry. This way, it activates energy, passion, and insight to direct one’s life
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