Showing posts with label Yoga Technique. Show all posts
Showing posts with label Yoga Technique. Show all posts

Yoga Nidra and Better Rest



Resting with greater efficiency. Most individuals believe that relaxing is as simple as lying down and closing their eyes. Except for scientists, no one truly understands what relaxing entails. You are exhausted so you go to bed and assume that is relaxation. 

You will never be calm unless you are free of muscular, mental, and emotional stress. Despite an outward appearance of happiness, most individuals are always tense. 

  • They gnaw their nails, itch their heads, touch their chins, and tap their feet on a regular basis. 
  • They may also walk restlessly, chat obsessively, be irritable all of the time, or chain smoke. People act in this way because they are unaware of their own internal conflict. 
  • They may appear to be at ease, but a closer examination reveals that they are not. 

Thoughts and fears reverberate in the head even when sleeping, leaving the stressed person weary. The underlying tensions of the body, emotions, and mind must be released in order to fully rest. Then comes the true state of relaxation. 

Yoga nidra is a scientifically proven approach for releasing these tensions. 


Yoga nidra is a more efficient and effective kind of rest and renewal for the mind and body than traditional sleep. Those who incorporate this strategy into their regular routine see significant improvements in their sleeping patterns. 

A yoga nidra session's thorough methodical relaxation is similar to hours of regular sleep without consciousness. 

One hour of yoga nidra is equivalent to four hours of traditional sleep. 

This is one of the keys of many great yogis' past and current superhuman efficiency and energy, which has allowed them to do so much in such a short period. 


In truth, yoga nidra's ability to sleep and dream deliberately is an evolutionary process that has been used by many extraordinary people throughout history, opening the path for greater creativity and success. 


Officers of Napoleon, the 17th century French general and emperor, have said that he possessed an inexhaustible and never-ending reservoir of energy and creativity. 

He would give over leadership to a subordinate in the midst of a pitched battle, just when the outcome was in doubt, and leave orders that he was not to be disturbed for twenty minutes under any circumstances. 

He would then go to his tent and lie down on an immense bearskin to do yoga nidra. His loud, regular snores would emerge in seconds, mixing with the frenzied noises of war. 

He would remount his horse exactly twenty minutes later, renewed, revitalized, and motivated, and eventually lead the French army to a resounding victory.


You may also want to read more about Yoga Nidra here.

Learn how to practice Yoga Nidra here.




Yoga Nidra and Relaxation



Relaxation is a skill that can be learned. The world's way of life has altered dramatically in the last hundred years or more. The social system, as well as other systems, are no longer the same as they were in the past. At all levels, this has resulted in a dispersion of human energy. 


In every field of existence, man's thinking has lost the point of balance and harmony. We are so preoccupied with material existence that we are completely unaware of what is going on around us. 

Diseases have popped out with novel dimensions, expressions, and symptoms in the previous century or so, and this has peaked in the previous few decades. 

Medical technology has put a stop to the past's major plagues, but we are now facing a new pandemic of stress-related ailments brought on by our failure to adjust to the fast-paced modern world. 

Tensions in the body and psyche cause psychosomatic ailments as diabetes, hypertension, migraine, asthma, ulcers, digestive disorders, and skin problems. 

Cancer and heart disease, which are the major causes of mortality in affluent nations, are also linked to stress. Modern medical research has attempted to address these issues in a variety of ways, but to be honest, they have failed to provide man with the required health. 

This is because the true source of the problem is man's shifting values, as well as his style of thinking and feeling. 


How can you expect to feel peace in your body and mind when energy is dissipated and aspirations are dispersed? 

Today's world issue is not hunger, poverty, drugs, or the threat of war. It's all about tension, hypertension, and utter stress. 

You can manage your difficulties in life if you know how to relieve stress, and you can regulate your emotions, rage, and passions if you can balance your tensions. Heart disease, high blood pressure, leukemia, and angina pectoris may all be managed.


You may also want to read more about Yoga Nidra here.

Learn how to practice Yoga Nidra here.



Yoga Nidra and 3 Types of Tensions



The tensions are three-fold. 


You develop tensions whether you think too much or don't think at all. You acquire stresses whether you labor physically or not at all. 

You acquire stresses whether you sleep too much or not enough. You acquire stresses whether you eat a high-protein, high-carbohydrate, or vegetarian diet. 


Tensions build up in the many levels of a person's psyche. 

They build up in the nervous, muscular, and emotional systems. With a broad lens, we deal with tension difficulties in yoga. We understand that when the mind is anxious, the stomach is stiff as well. When the stomach is tight, the entire circulatory system becomes stiff as well. 

It's a never-ending cycle of occurrences. As a result, one of the primary concerns of yoga is tension release. Individual psychological tensions contribute to communal psychological tensions, which can show in miserable family life, societal turmoil and disorder, and aggressiveness and violence between communities and nations. 

Religions have failed to provide individual peace of mind. Law, police, militaries, and governments have all failed to bring people together. 


All of the yogic scripture emphasize categorically that tranquility can only be found inside, never outside. 

As a result, if we want to make the world a better place, we must first learn to relax and harmonize our own bodies and minds. 


Yogic philosophy, like contemporary psychology, identifies three main forms of stress that are at the root of all modern-day woes. These tripartite tensions can be gradually resolved by the disciplined practice of yoga nidra. 


  1. Muscle tensions are linked to the neurological system, as well as endocrine abnormalities. 
    1. The deep physical relaxation achieved in the state of yoga nidra readily removes them. 
  2. Emotional tensions, such as love-hate, profit-loss, success-failure, happiness-unhappiness, are more difficult to resolve. 
    1. This is due to our inability to freely and honestly communicate our feelings. 
    2. We often refuse to acknowledge them, so they are suppressed, and the ensuing tensions grow deeper and deeper. 
    3. These tensions cannot be relieved via normal sleep or relaxation. 
    4. Yoga nidra, for example, may calm the entire emotional structure of the mind. 
  3. Excessive mental activity results in mental stress. 
    1. The mind is a vortex of delusions, misunderstandings, and oscillations. 
    2. The mental body accumulates the events that our awareness registers throughout our lives. 
    3. These erupt from time to time, altering our body, cognition, behavior, and response. 
    4. When we are unhappy, angry, or frustrated, we frequently assign our mental state to an external reason. 
    5. However, the fundamental reason of man's aberrant behavior is the accumulation of mental stress. 
    6. Yoga nidra is a relaxation technique that allows us to go deep into the regions of our subconscious minds, releasing and calming mental tensions and restoring balance to all aspects of our being.


You may also want to read more about Yoga Nidra here.




Yoga Nidra, Self-Hypnosis and the Mind



Impressing the intellect. 


The knowledge that enters the brain does not fully impress itself there due to the intellectualization process. What causes this to happen? The responsiveness of the mind and intellect increases when the relaxing process is completed. The receptivity is reduced when the awareness is connected to all of the senses. Understanding this relationship is the key to your yoga nidra's success. 

However, if you withdraw your thoughts a little and reach a condition that is neither profound sleep nor fully awake, whatever impressions enter your mind at that time become potent and stay there. There are several mental levels. 

Some soils are extremely hard, while others are quite soft. Because intelligence and reasoning are active in the conscious mind, it is like hard soil. 

  • The act of examining things is known as intellect. 
  • It does not accept everything and also rejects some things. 
  • The inner awareness, on the other hand, is not like that. 
  • Whatever impact you leave on the subconscious mind is irreversible. It will flourish, and the fruits will improve your life in every way. 
  • As a result, if you sleep in yoga nidra, you need not be concerned. On the other hand, it's possible that's more effective. 
  • But there's one thing you must remember: 'I'm not going to sleep.' It is not a good idea to try to sleep. 
  • You should strive to stay alert since yoga nidra is not possible if you sleep. Let's say you listen to a tape before going to bed, but you don't hear anything. Then, when you wake up the next morning, you should listen to the tape again. 
  • With your whole attention, listen to the replay. This will establish a channel of communication or a link between the aware and unconscious minds. This is how people learn languages. 

You can learn anything if you put your mind to it. If you wish to break a habit, the appropriate seeds or sankalpas should be placed in the unconscious first, and then you must listen to them when aware. For the future, this is a critical science of yogic self-transformation. 


The hypnayogic state is when you're in a trance. 


The awareness is in a stage between waking and sleeping in yoga nidra, yet it is not susceptible to either. 

This is known as the hypnagogic state in contemporary psychology, but I like to refer to it as the hypnayogic state. But ‘yoga nidra' is the finest name of all. 

The mind is extremely receptive in this stage. Languages and other disciplines may be learnt in a short amount of time. Suggestions made at this stage are effective in eliminating undesirable behaviors and tendencies. 

Yoga nidra, in fact, may be used to lead the mind to achieve any goal. This is the key to renowned yogis and swamis' amazing achievements. 

Yoga nidra allows you to hear intuitive messages from your subconscious mind. 


This state is a wellspring of literary and creative inspiration. It's also where the most innovative scientific breakthroughs come from. 


Wolfgang von Goethe utilized his inspirations and intuitions to overcome challenges that arose in his work. 

In the famous ‘thought experiments' that lead to the theory of relativity, Kekule discovered the circular molecular structure of benzene, Noble laureate Niels Bohr observed the planetary structure of the atom, and Einstein sped his awareness to the speed of light. 

The intuitions gained via yoga nidra help one to locate the solution to all issues inside oneself. In whatever situation, one's genuine essence and integrity appear, allowing him to live a meaningful and serene existence. 

This is the 'third eye' opening, which brings consciousness beyond the conditioned personality's tensions and complexities. 

One's entire existence is saturated with divine consciousness, and one's mind and body are no longer emotionally linked with them. 


“Therefore, understand with a calm mind your own true essence, which is the one pure, undivided awareness underneath the restless mind, which is constituted of the entire cosmos in all its diversity,” says the Tripura Rahasya . 

Realize the condition between sleep and awake with a calm mind... This is the true Self, in which one is no longer deluded.”





You may also want to read more about Yoga Nidra here.

Yoga Nidra Bliss


 

Yoga Nidra, A state of Bliss and Deep Relaxation


Nidra is a type of sleep in which people sleep without addressing their tensions. 

Nidra implies sleep, no matter what or why. 

Yoga nidra, on the other hand, signifies sleep after releasing the responsibilities, and it is of a happy, better quality.

 Even though consciousness is independent and different from the vrittis, when waking, dreaming, and profound sleep pass by like clouds, atma consciousness persists. 

This is what it feels like to be completely relaxed. 

Relaxation is not the same as sleep. 

Relaxation is defined as being perfectly content with no end in sight. 

I refer to happiness as complete relaxation; sleep, on the other hand, is a different story. 

Sleep just relaxes the mind and senses. 

Yoga nidra is the gate to samadhi in tantra because it relaxes the atma, the inner self.


You may also want to read more about Yoga Nidra here.



Yoga Nidra Origin



Yoga Nidra is of Tantric origin. 


The methodical rotation of awareness in the body, which developed from the tantric practice of nyasa (meaning "to put" or "to take the mind to that spot"), is a distinguishing aspect of yoga nidra. 

Nyasa is done in a sitting position and involves the recitation of certain mantras that were placed, felt, or experienced in various areas of the body. 

The mantra is placed there after the name of the component was repeated, then it was imagined or touched. 

During tantric ritual activities, Nyasa is a way of consecrating the physical body by introducing higher awareness or divine consciousness into the different organs. 


The Angushtadi-Shadanga-nyasa is used to insert mantras in the hand in the following manner:


• Thumb: Hram angushtabhyam namah 

• Index finger: Hrim tarjanibhyam swaha 

• Middle finger: Hrum madhyamabhyam vashat 

• Ring finger: Hraim anamikabhyam vashat 

• Little finger: Hraum kanishthabhyam vaushat 


In the Hridayi-Shadanga-nyasa, several mantras were put in various areas of the body in a similar manner. 

People who are unfamiliar with Sanskrit mantras can benefit fully from the traditional nyasa by using the current type of yoga nidra. 

Anyone, regardless of faith or culture, may benefit from it. I used to refer to this practice as "yogic sleep," but as I've grown more aware of yoga nidra's wide potentialities, I believe that yoga nidra is nothing more than just yoga nidra, so we should call it by its name regardless of the language we speak. 



You may also want to read more about Yoga Nidra here.




What Is Yoga Nidra?


Yoga nidra is a strong method for learning to relax intentionally that is taken from the tantras. Sleep is not considered relaxation in yoga nidra. 

When people slump in an easy chair with a cup of coffee, a drink, or a cigarette and read a newspaper or turn on the television, they feel relaxed. However, as a scientific definition of relaxation, this will never satisfy. These are only amusements for the senses. 

True relaxation, on the other hand, is a sensation that goes well beyond all of this. You must maintain awareness in order to achieve complete relaxation. 

Yoga nidra, or dynamic sleep, is the condition in which you are resting deep within a realm free of external awareness and consciousness, a place where you harmonize the self with larger subconscious and unconscious forces . 


Yoga nidra is a strategy for achieving total physical, mental, and emotional relaxation through a methodical approach. 

  • Yoga nidra is a combination of two Sanskrit words: yoga, which means "union" or "one-pointed consciousness," and nidra, which means "sleep." 
  • Although one looks to be sleeping when doing yoga nidra, one's consciousness is working at a deeper level of awareness. 


Yoga nidra is often referred to as psychic slumber or profound relaxation with inner consciousness because of this. 

  • Contact with the subconscious and unconscious realms happens naturally in this transitional stage between sleep and alertness. 
  • The state of relaxation in yoga nidra is achieved by going within, away from external sensations. 
  • When consciousness is removed from external awareness and sleep, it becomes extremely strong and may be used for a variety of purposes, including as improving memory, increasing knowledge and creativity, or changing one's personality.

Pratyahara is a condition in Patanjali's raja yoga in which the mind and mental awareness are separated from the sensory channels. One part of pratyahara is yoga nidra, which leads to greater levels of focus and samadhi.


You may also want to read more about Yoga Nidra here.


What is Kriya Yoga?

 



    What is Kriya Yoga?


    Kriya Yoga, as described by Yogananda, 


    "The Kriya Yogi mentally directs his life energy to revolve around the six spinal centers (medullary, cervical, dorsal, lumbar, sacral, and coccygeal plexuses), which correspond to the twelve astral signs of the zodiac, the symbolic Cosmic Man, upward and downward." 


    The Kriya yoga method consists of several levels of pranayama, mantra, and mudra based on practices designed to hasten spiritual growth and induce a profound state of calm and God-communion. 


    Sri Yukteswar Giri, Lahiri Mahasaya, and Mahavatar Babaji are among Yogananda's lineage of gurus who helped him describe Kriya Yoga. 

    The latter is said to have presented the notion as fundamentally identical to Patanjali's Raja Yoga and the Bhagavad Gita's description of Yoga. 


    Kriya Yoga, as taught by Lahiri Mahasaya, is historically only studied through a Guru-disciple connection, with a secret initiation ritual. 


    "Babaji trained me in the old rigorous laws which regulate the transmission of the yogic technique from Guru to pupil," he said following his entrance into Kriya Yoga.

    The practice of Kriya Yoga is said to purify the blood, allowing the life energy to retreat into the spine. 

    One half-minute of energy revolution around man's sensitive spinal cord causes subtle development in his growth; one year of natural spiritual unfoldment is equal to half-minute of Kriya.

    Kriya Yoga is a basic psycho-physiological strategy for decarbonizing and recharging the human blood with oxygen. 

    The additional oxygen atoms are converted into life current, which rejuvenates the brain and spinal areas. 

    The yogi can minimize or avoid tissue degeneration by halting the buildup of venous blood; the accomplished yogi can transform his cells into pure energy. Elijah, Jesus, Kabir, and other prophets were masters of Kriya or a comparable method, which allowed them to control the materialization and dematerialization of their bodies."


    "Kriya sadhana may be understood of as the sadhana of the 'practice of being in Atman,'" wrote Swami Satyananda.



    INITIAL KRIYA YOGA TECHNIQUE


    The Sushumna nadi, which goes up the body from the Muladhara chakra (at the base of the spine), passes through the spinal column, and pierces the bases of the skull. 

    It splits at the larynx, with the anterior portion going to the ajna chakra (the region between the brows) and the posterior piece going beyond the skull to the Brahma chakra (at the top of the head) 

    Sit cross-legged or in lotus pose in a chair, feet flat on the floor. Straighten your head and neck, then place your hands in your lap, palms upwards. Close your eyes completely or partially. Maintain a steady stare on the ajna chakra (the point between the eyebrows). The neck should be expanded.


    Directions for pranayam:


    • 1. Breathe deeply and slowly via your nose, generating the steady sound of "AW" deep in the enlarged throat. Feel a chilly current being dragged up the sushumna as you pull in the breath to a count of 10 (or up to 15). Feel the coolness in your throat and hear the sound "AW," and mentally transport these feelings and sounds to your spine, as if a cool breath were coming up the sushmna with a "AW" sound. "AW's" sound should be detectable but not too loud.
    • 2. After drawing the cold stream up to the ajna chakra, take a little rest; three counts should enough.
    • 3. Slowly and quietly exhale through the nose to a count of 10 (or up to 15), generating a consistent "EE" sound high in the enlarged throat. Feel the breath moving down the sushumna as a warm, delicate (threadlike) stream. Feel the warmth in your throat and concentrate on the sound of "EE," then mentally transfer both the sensation of warmth and the sound of "EE" to your spine, envisioning the warm breath flowing down your spine with the delicate sound of "EE." Exhalation and inhalation should both be gradual and even.

    Repetition is key. Concentrate on the chilly or warm currents you sense in the sushumna. Take a mental journey down the spine. Put all of your thoughts and feelings there. If you're feeling agitated, start your meditation by repeating the soham or another mantra to quiet your mind. The method should then be practiced (listening to the Om sound). Kriya should be performed on an empty or minimally full stomach.


    MAHA MUDRA

     

    1. Take a seat on the floor, upright.

    2. Bring the left leg back under the body, with the sole of the left foot supporting the left hip.

    3. Pull the right leg up against the body, bringing the upper half of the leg as near as possible to the chest and the sole of the foot flat on the floor.

    4. Wrap your hands around your right knee, fingers clasped.

    5. Inhale deeply into the extended throat, generating the sound "AW" and carrying the cool stream up the sushumna.

    6. While holding your breath, lean your head forward and downward until your chin hits your chest, while releasing your grip on the right knee and lengthening your right leg forward till it is straight on the floor.

    7. Holding the breath, grab the big toe of the right foot with the interlaced fingers of both hands and gently draw it toward you, mentally counting from one to six in this bent stance.

    8. Sit up straightening your spine and raising your right knee until it is back in the initial position (see items 3 and 4 above).

    9. Exhale with a high "EE" sound in the wide throat, allowing the heated circulation to go down the sushumna.

    10. Reverse the leg positions such that the right foot is tucked behind the right hip and the left leg is brought up toward the body.

    11. Sit with your left and right legs drawn up toward your body and your hands clasped over your knees.

    12. Breathe deeply and carry the chilly stream up the sushumna, generating the sound "AW" deep in the throat.

    13. While holding your breath, bow your head forward and downward until your chin hits your chest, then release the clasped hands and stretch both legs forward until they are straight out in front of you.

    14. While still holding your breath, wrap your hands over the great toes of your left and right feet and draw them toward you, counting one to six.

    15. Stand up straight with your back straight, both legs brought up close to your body, and hands clasped around your knees.

    16. Exhale and send the heated current down the sushumna, generating the sound "EE."

    17. Repeat steps  three times.

     

    Relax the muscles that go down the spine. The extended leg's knee should not be bent.



    JYOTI MUDRA 


    1. Sit upright on a straight chair with your feet flat on the floor, cross-legged, or in a lotus position.

    2. Place the thumb of the left hand over the left tragus and the thumb of the right hand over the right tragus. (The tragus is the cartilaginous protuberance in front of the ear's entrance or hole.)

    3. Lightly push the index fingers of each hand over the closed eyelids' outer corners with a moderate pressure.

    4. Place the middle fingers towards the nostrils on the sides of the nose.

    5. Place the fourth and little fingers over and below the corners of the.

    6. Inhale with the sound of "AW," pushing the cold river upward via the sushumna while staring at the ajna chakra with your fingers softly in these locations.

    7. Close the ear, nose, and openings entirely and keep the eyeballs locked in the upward-gazing posture by holding your breath and knitting your eyebrows firmly and swiftly. At the same time, apply strong yet mild pressure with all of your fingers.

    8. Watch the rotating light of the spiritual eye—the spiritual aurora borealis—while continuing to hold your breath for a mental count of 1 to 12 (or as long as you can hold your breath without pain).

    9. With the sound of "EE," release the pressure on the fingers (without removing them from their places) and exhale, releasing the warm current downward down the spinal tube. Rep three times more. When you see the spiritual eye in its entirety, you'll see a five-pointed star in the center, surrounded by a blue light, which is encompassed by a halo of golden light.

     

    When holding the breath during Jyoti Mudra (see point 8 in outline), the rib-cage tenses reflexively in order to sustain the chest expansion. 

    During this section of Jyoti Mudra, the Kriya yogi might improve his or her results by intentionally relaxing the chest. If his attention is deep and peaceful, he may notice that the epiglottis relaxes (i.e., opens), letting air into the. The escape of air (and consequent deflation of the chest) is avoided, however, since the fingers securely block the and nostril holes.



    THE SECOND KRIYA


    • Place your chair in front of a table high enough that you may comfortably rest your elbows on it while sitting with a straight spine and cover your ears by pushing the tragus of both ears with your thumbs after doing Kriya Yoga, the First Initiation. 
    • Then press the tips of your forefingers into the closed eyelids' outer corners. 
    • Rotate the fingertips on the corners of the eyes gently with slight pressure, while simultaneously contracting the muscles below the muladhara chakra. 
    • Focus your focus on the constricted muladhara chakra while listening for the sound of the bumble bee. Sound and light will be produced as a result of positive attention on the negative muladhara chakra. It's a lot easier to make the sound. 
    • To perceive the ray-petaled lotus-stars or chakras, you must have a high level of development. The spiritual eye, on the other hand, may take on a dark reddish color, or orange, or blue, depending on the vibrations of the five centers below, and will reflect in the sixth spiritual center, or taluka chakra. 
    • Keep your eyes closed and your concentration on the muladhara chakra muscles until you hear the bumble bee, then relax your eyes and the muladhara chakra muscles. 
    • Allow your attention to travel up the spine an inch or two, contract the swadhisthana chakra muscles, and rotate the fingertips on the closed eyes' corners softly but slightly, listening for the sound of a flute. Then watch how the hue of the spiritual eye changes. 
    • Then mentally go up the spine to the manipura chakra opposite the navel, relaxing the swadhisthana muscles and your eyeballs. 
    • By jerking the navel, you may pinpoint the exact location of this spot. 
    • Hold the tension in the manipura chakra while slowly spinning the fingertips on the closed eyes' corners with a mild pressure; then listen for the harp sound. 
    • Relax your eyelids and the manipura muscles. 
    • Bring the shoulder blades together and concentrate on the spine opposite the heart to find the anahata chakra. 
    • Rotate the fingertips on the closed eyes' corners gently and with a gentle pressure, noticing the color shift and listening for a deep bell sound. 
    • The shoulder blades should be relaxed, and the eyes should be pressed together. 
    • Raise your mind to the Vishuddhi chakra. Moving your head swiftly from side to side produces a cracking or grinding sound in the Vishuddhi chakra vertebrae, which you may feel. 
    • Listen for the sea roar at that precise location. Gently rub your hands over the closed eyes' corners, observing the shift in color in the spiritual eye.
    • Continue to concentrate until you hear the sea roar emanating from the Vishuddhi chakra, and then relax. 
    • Then, opposite the taluka chakra, tension the rnuscles at the rear of the head. Concentrate on the symphony of the bumblebee, flute, harp, bell, and sea roar by gently rotating the fingertips on the closed eyes' corners. 
    • Try to see the spiritual eye as well. Muscles and eyes should be relaxed. Finally, knit your brows and gently spin your fingertips on the closed eyes' corners with slight pressure, with your closed eyes centered at the spot between the brows. 
    • Visualize the golden ring surrounding the blue center with the diamond star while doing this, and focus on the symphony of sounds from the five centers under the taluka chakra. Then let your brows and eyes relax. 
    • Repeat the above procedure 6-12 times while moving. Mentally move your attention downward and then upward down the spine, focusing on the various sounds emanating from the various centers until all of the centers' positions are well established in your mind. 
    • Finish your practice with an upward movement to the ajna chakra. If you don't hear or see the light from each center right away when you concentrate on it, try deepening your focus there for a few seconds longer. If you still don't see or hear anything, move on to the next center.


    WHERE DO YOU FIND THE CHAKRAS OR PLEXUSES?


    1. Ajna chakra (Spiritual Eye). By squeezing the muscles between the brows, you can find it.

    The "two-edged sword" is the Taluka chakra, which has two petals or blue and gold rays. Tensing the muscles at the base of the skull will help you find it. 

    3. The lotus-star of sixteen rays of the Vishuddhi chakra. By rotating your head and hearing the "cracking" of vertebrae, you can find it. 

    4. lotus-star of twelve rays anahata chakra Contract the muscles in the spine opposite the heart and draw the shoulder blades together to locate. Locate the 

    5 manipuralotus-ten-ray star by squeezing the muscles in the spine opposite the navel. 

    6. swadhisthana lotus-six-rayed star By compressing muscles in the spine an inch or so above the muladhara chakra, you can find it. The lotus-star with four rays is the seventh muladhara chakra. Locate the muladhara chakra, or base of the spine, by squeezing muscles in the spine. 



    THE THIRD KRIYA


    1. The popular krisha mantra, Om namo bhagavata vasu devaya, is utilized in the Third and Fourth Kriya.
    2.  Take a seat in a straight chair and sit up straight. 
    3. Maintain a straight spine, shoulders back, chin parallel to the floor, chest out, abdomen in, hands interlaced and put over the navel, eyes closed or half open, eyeballs tilted upward, and gaze fixed between the brows without effort. 
    4. Practice Kriya twenty times before moving on to the third initiation. 
    5. For the first three months, stick to this timetable, and then repeat the third introduction twelve times.


    Instructions


    • First, take a full, cold Kriya breath, slowly drawing the current up the sushumna with the sound of AW.
    • Mentally recite the following as the current ascends from center to center in the spine:


        • 1. At the muladhara chakra center, say Om. 
        • 2. Swadhisthana chakra, at the swadhisthana chakra 
        • 3. At the manipura chakra, Mo 
        • 4. At the anahata chakra, Bha 
        • 5. Ga is located at the vishuddha chakra. 
        • 6.Va is located at the ajna chakra. 


    • Continuously use mental pressure to force the breath from the lower region of the belly, gradually pushing it up to the breast bone and into the chest, while chanting mentally and pulling the cool breath and stream up the sushumna. 
    • At the ajna chakra, hold the breath and current. Consider the point between your brows as the source of all physiological energy and breath.
    • Then, while holding your breath, slowly jerk your head to the left shoulder and mentally say Ta, focusing on the taluka chakra and feeling the current reach it. 
    • While keeping your breath held, slightly jerk your head to the right, envisioning the current traveling downhill to the Vishuddhi chakra. C
    • hant Va in your mind while keeping your concentration and subtle current focused on the vishuddhi chakra. 
    • While still holding your breath, swiftly lower your head forward until your chin lands on your chest. Feel a gentle current reaching the anahata chakra, like a thread of warmth. Mentally recite Su-as to achieve this. 
    • At the anahata chakra, feel the breath and current resting. Continue to convey the warm thread of breath and current downward with the sound of EE (as in Kriya during exhale), mentally reciting Da at the manipura chakra, Va at the swadhisthana chakra, and Ya at the muladhara chakra. 




    THE FOURTH KRIYA



    The highest of the initiations, the fourth, varies from the theory and practice of the preceding initiations only in a little but crucial technicality, which is highly fundamental to the eventual achievement of samadhi.


    This fourth initiation uses the same strategy as the third, but with the following modification: 


    • Instead of spinning the head once while you mentally chant Ta, Ba, Su-(with the breath held), rotate the head three times, repeating Ta, Ba, Su with each revolution and holding the same breath throughout. 
    • For six months, practice this fourth introduction, turning the head three times. After then, progressively increase the number of revolutions to twenty-five, as long as you can hold your breath easily and without strain throughout the entire series of revolutions. 
    • The exercise is mentally chanting Om, Na, Mo Bha, Ga, Va to bring the breath, life current, and awareness upward to the ajna chakra, and then holding the breath and spinning the head while mentally repeating Ta, Va, Su. 
    • The technique's trick is to increase the amount of times you rotate your head while holding your breath and mentally reciting Ta, Va, Su. 
    • The head is transformed into a spiritual magnet as the number of revolutions rises (while holding the breath as long as possible without discomfort). 
    • This cerebral astral magnet draws all currents traveling through the neural system upward as one through the six cerebrospinal plexuses, concentrating them in the pineal gland, medulla oblongata, and cerebrum, where they are ready to flow out through the medulla oblongata into the Spirit. 
    • The more attentively the pupil increases his head rotation and chanting of the Ta, Ba, Su while holding his breath, the stronger his brain magnet gets.



    You may also want to read more about Yoga, Yoga Asanas, Kriyas, Pranayama and Mudras here.