Yoga Technology - Web Center for Kundalini Yoga

Kundalini Yoga Prana-Apana Balance

What will it do for you?

This Kundalini Yoga kriya is delicate and subtle in its many effects. When the energies of prana and apana are properly mixed, the power of the Kundalini can be released. This set is carefully designed to mix prana and apana at the navel point.

How to do it:

celibate pose

1)Sit gracefully in Celibate Pose between calves and ankles, for 2 minutes, with hands relaxed on thighs, breathing normally.

raising and lowering buttocks with arms stretched to side

2)Then stretch arms out to the sides parallel to the ground, palms up. Inhale for 6 counts, arising to a kneeling position. Hold position and the breath for 12 counts. Slowly exhale in 6 counts, lower buttocks down to floor.

Repeat 7 times and on the 8th time, clap hands overhead.

peddling on back

3)Lie on the back with hands at sides, and raise the legs 1.5 feet off the ground, pedaling them in a bicycling motion, and keeping them parallel to the ground, for 2.5 minutes. THIS EXERCISE MUST ALWAYS FOLLOW THE PRECEDING ONE.

(Exercises 1, 2 & 3 stimulate sexual, eliminative and navel energies, and complete the mixing of prana and apana at the navel point.)

raise legs to 90deg

4)Immediately inhale and raise the legs to 90°, hold for 30 seconds. Slowly exhale and lower the legs.

stretch pose

5)Still on back, lift the legs 6" off the ground and hold with Breath of Fire for 1 minute. Inhale, hold, and then relax.

on stomach arch spine from waist

6)On the stomach, clasp hands in Venus Lock in back, inhale powerfully and arch the spine up from the waist, with the eyes closed. Hold for 30 seconds.

Then, exhaling powerfully, lower torso and open the eyes. Repeat this cycle 10 times. (If you keep your eyes open, it can cause temporary dizziness as you rebalance.)

This exercise allows the expansive heart to dominate in your attitudes.

raise arms straight up with breath of fire

7)On the back, raise arms straight up to 90°, palms facing each other, and hold with Breath of Fire for 1 minute. Then inhale, and with great tension make fists, clench teeth and slowly pull energy and fists down to the chest. Exhale and repeat once more.

Exercise 7 eliminates a lot of pent-up anger hiding in the form of muscle tension. 5, 6 & 7 focus on the higher chakras and on pranic force at the eyes and heart.

relax and listen to heartbeat

8)Relax. Move the mind to the navel point and listen to the heartbeat there.

Ong,  Ong,  Ong

Feel that you are at home, resting at the center of yourself. The heart rhythm is powered by the cosmic, creative sound of Ong, Ong, Ong. This will levitate you and give you mental relaxation and sensitivity.

Transitions to a Heart Centered World

Transitions to a Heart Centered World

by Guru Rattana, Ph.D.

This sample is just one of over 1OO sets and meditations
contained in 200+ information-packed pages.