Silent Mind Meditation Program: Yoga for Awareness
1. Advanced Pranayam:
Chapter 14: Breath Work: Advanced Pranayam: As described for 5 minutes
2. Energy Rising Yoga Set:
(This set has an updated version you can find here: Kundalini Awakening Raja Yoga Set. Please use this new version as it is better designed to help you build up slowly).
a. Description: This set is going to use all 3 yogic locks (Bandhas) to channel energy from the lower energy centers of the body upward towards the higher centers, specially to the brain region which is the seat of awareness. More details regarding the Kundalini and Chakra system is available in the Kundalini Yoga section.
i. Sit in Sukh Asan. Inhale first then exhale. While holding your breath out squeeze and release root lock 16 times. Root lock (Mula bandh) is the pulling up and in of the 3 lower muscles; the anus, the perineum, and the naval. Squeeze and release root lock 16 times then inhale, exhale, hold breath out and repeat squeezing and releasing root lock 16 times. Continue cycle for 5 minutes.
ii. Continue to sit in Sukh Asan. Now squeeze root lock and diaphragm lock (Uddiyana Bandh) together 16 times with the breath held out as before. Diaphragm lock is the pulling up and in of the abdominal muscles. Once done with 16 squeezes inhale, then exhale and repeat cycle for 5 minutes.
iii. Continue to sit in Sukh Asan, now squeeze root lock, diaphragm lock and neck lock (Jalandhara Bandh) 16 times with the breath held out. Neck lock is pulling the neck back and the chin slightly down towards the chest. You should feel tension in the back of the neck. After 16 squeezes of all 3 locks together inhale, then exhale and repeat the cycle for 5 minutes.
b. Breath: As described above. Inhale, then exhale and hold breath out while squeezing the appropriate lock(s), then release, inhale and repeat.
c. Duration: 15 minutes total. 5 minutes per segment.
d. Benefit: This is a very powerful set. It activates all the primary energy vortexes (chakras) of the body, bringing balance and awareness to the system. The set awakens primal potential energy (Kundalini) stored at the base of the spine and draws it up to the brain. It builds the digestive system, the respiratory system, circulatory system and nervous system.
e. Cautions: If you find this set difficult, reduce the number of squeezes to 8 per cycle. You can also reduce the intensity of the squeeze to a level that is comfortable and build up slowly.