Brain Development and Enlightenment Part II: Vitalize Energy (Kundalini)

Brain Development & Enlightenment Series: Vitalize Energy (Kundalini)

Art of Meditation: Brain Development & Enlightenment Part 2 of 3:

In Part 1 of this series we indicated that the natural state of the organism is one where all the internal systems were working at peak capacity. We spoke of how refining the senses, vitalizing energy and sharpening awareness and intelligence were the keys to the completion of this process. In Part I we also provided some specific meditations to help develop the most important (meditation related) senses of hearing and seeing. In this article we will delve into vitalizing energy (kundalini).

Brain Development

Vital energy is required for, not only optimal health, but also for doing the meditations that finally hone intelligence and awareness (discussed in Part 3 of this series). There are two primary sciences for building this energy, yoga (the use of physical postures (asanas), body locks (bandhas) and motion), and pranayama (the science of breath). In this article we will provide a very powerful and complete pranayama set which, when done consistently, can remarkably increase and awaken energy. For those familiar with Kundalini and the Chakra system I will provide the details of how each pranayama exercise works with regard to the charkas. If you are not familiar with this framework not to worry, the set will work for you just the same (and you can familiarize yourself with this topic, if you like, by visiting the Kundalini Yoga category). For this article it is sufficient to think of Kundalini as the total energy of man. Kinetic Energy, which is already active and flowing and Potential Energy that lies within waiting to be awakened.

More information on this set and 3SRB is available on the website and this work has been transmitted to us by the great modern Yoga master S. N. Tavaria. 

Below is the detailed description to channel & release these energies:–


  1. The sitting positions for the set can be cross legged (Sukn Asana) or on a chair (refer to the Silent Mind Meditation Program Chapter 4: Yoga for Meditation for more details on these postures if required)
  2. Starting time for each pranayama exercise is 15 seconds; build up to 3 minutes per exercise.
  3. All the pranayamas should be done one after the other with no rest in between if possible.
  4. The rhythm for the breathing is 36 cycles per minute where specified. The exercises normally are done to music, which provides this correct rhythm of 36 cycles per minute. In the event you do not have this music, use a stopwatch or other time device to set the pace of your breathing correctly.  If you are using a time device it helps to break it down to 18 cycles / 30 seconds to help keep the correct pace.

Pranayama Set For Vitalizing Kundalini


Exercise 1: Chest Pump Pranayama: Place both hands on the center of the chest one on top of the other palms facing in; relax the elbows. Begin breathing deep and fast limiting the breath to the chest area only. The breath should be in rhythm and at a pace of 36 cycles / minute.

Benefits: Works on the Lungs and Heart. The pranayama improves lung capacity thus allowing intake of more of that magical ingredient prana (the life giving and vital aspect of air). It also helps blood flow and circulation by working on and improving the heart. This is also the region of the energy vortex (charka) called the Anahat Chakra, which is responsible for the flow of that divine energy called Love.

Exercise 2: Navel Pump Pranayama: Place both hands above the navel one of top of the other palms facing in. Begin breathing deep and fast limiting the breath to the abdominal area. The breath should be in rhythm and at a pace of 36 cycles / minute.

Benefits: The pranayama works on optimizing the digestive system and all associated organs in that region. Both absorption and excretion are improved. The Nabhi or Manipura Chakra governs this region, which is the seat of Willpower. Work on this region balances the organism providing it a calm strength and ability to sustain difficult activity over time.

Exercise 3: Full Pump Pranayama: Sit with legs extended, keeping knees straight and hold as far down the legs as possible while keeping the back straight. Holding the toes is ideal. Begin breathing deep and fast allowing it fill both the chest and abdominal cavity. The breath should be in rhythm and at a pace of 36 cycles / minute.

Benefits: This posture along with the pranayama promotes healing, longevity and flow. It stretches the longest nerve in the body (the sciatic nerve) along with stretching the entire backside of the body. It elongates the spine and frees it of blockages and insures proper flow of energy up and down the vital channels that run in and along the spine (sushumna, ida and pingla). The lower 2 chakras (Muladhara and Swadisthan) are activated and balanced by this exercise, which relate to our grounded and creative natures respectively.

Exercise 4: Staccato Breathing Pranayama. In this pranayama you will partition the breath into 5 short, successive inhalations through the nose, filling the lungs completely, to make one complete inhalation, then release the breath forcefully via the mouth in one exhalation. In other words, one 5 part inhalation through the nose, followed by a single explosive exhalation through the mouth.

Benefits: This pranayama dramatically increases lung capacity and elasticity and improves blood circulation. The partitioned breathing is key in increasing lung capacity for we seldom use our full lungs when taking a single breath. This exercise is also very potent in increasing the overall strength of our nervous system.

Exercise 5: Segmented Breathing Pranamaya. In this pranayama you will inhale slowly for 5 seconds, hold breath for 5 second, exhale slowly for 5 seconds and hold again after exhalation for 5 seconds before repeating the cycle. In other words each portion inhalation, hold, exhalation, hold should take 5 seconds so 1 complete cycle takes 20 seconds.

Benefits: This pranayama works to calm the entire organism including brain function. It helps to break down the pattern of the constantly reactive mind and ignite insight by teaching the system to be still and behold.

Exercise 6: Neck Lock (modified Jalandhara Bandha). Sit up straight, take a deep breath hold, pinch the nose shut with thumb and index finger and apply Jalandhara Bandha (neck lock). Neck lock is applied by bringing the chin down to the hollow of the throat and with free hand pressing down gently on the top, back of the head. Once in the position swallow as in the act of drinking 5 times and then release, lower your hands and raise your head. Take another deep inhalation, hold and repeat exercise.

Benefits: The exercise works to sharpen all the senses. Also works on the thyroid, parathyroid and pituitary glands thus improving all the related functions for these critical glands. The throat is the seat of the Vishuddhi Charka, which is responsible for our communication as well as our thinking. Thus working on this chakra gives you power over speech and improves your brain function.

End: Pranayama Set for Vitalizing Energy Kundalini

This pranayama set above has its roots in Sage Pantajali’s Yoga Sutras and from the research I have done it has been revived and explained by S.N. Tavaria, a modern master of Yoga. This set is a rare gem. It is very complete, does not require all day to do and most importantly the pranayamas are very effective in refining and optimizing your critical physiological systems at many levels. It has numerous health benefits but for those interested in the science of enlightenment, this set helps turbo charge the entire system and prepare it for the next stage. Having vitalized Kundalini energy, we are now ready for the next and most important requirement, which is to sharpen awareness and intelligence to promote insight. In the next part of the series I will cover this work, but before that I would like to provide some comments and helpful hints regarding the above set.

Hints and Comments:

1. Do it regularly! I can’t emphasize that enough. This pranayama set is going to radically change you physically, but needs to be done consistently to bestow its affects. If you are doing 1-2 minutes / exercise you can do the set twice a day. If you are doing the full 3 minutes / exercise only do the set once a day.

2. Don’t try to do more than you are comfortable with. Take your time building up. If you push too hard you may find yourself resisting doing the set daily and that will be counter productive.

3. Drink plenty of water after doing the pranayamas as it helps wash out any toxins that were released into the blood stream.

4. Before doing the pranayamas stretch a little. Especially your hamstrings for exercise #3 and more so if you plan on practicing it in the morning, when the body tends to be stiffer.

5. Don’t eat at least 1-2 hours prior to doing the set.

6. While doing the pranayamas remain as attentive as possible of the present moment, try not to wander off mentally.


Internet Resources for Brain Development, Meditation, Kundalini Yoga, Health and Wellbeing, and Personal Development:

Thanks to Lynn for selecting Brain Development and Enlightenment Part II: Vitalize Energy (Kundalini) to be a part of the Carnival of Natural Health.  Head on over to Medicinal Herbs for other great stuff on natural healing.



Read Related Articles Below:

15 replies
  1. dreamitbig
    dreamitbig says:

    hello to all, this exercise Pranayama Set For Vitalizing Kundalini, i have just started doin it and when i do the breathing it feels as though on the breathing out part i feel mucous trying to come out but at any other time i dont get that. Can anyone help me figure this out, thanks.

  2. dreamitbig
    dreamitbig says:

    A question On the Pranayama Set For Vitalizing Kundalini, does the breathing part have to stay at 36 breaths per minute because i am able 2 do more

    • Carlos
      Carlos says:

      36, no more no less. It comes from the 12 of the 3SRB that accomplishes lung breathing with prana intake, as I was tough.

  3. charu
    charu says:

    hi anmol , ihave not received this month’s feedback yet. do i have to renew my registration or something? i do miss it. love and regards charu

  4. shar nathan
    shar nathan says:

    Dear Anmol,

    i have experienced some very odd dreams when i practised the chakra meditations and yoga breathing…i have been having OBE recently are it seems to be beyond my control and i was wondering if you could help me interpret the meaning.

    is it possible for me to chat with you online? i would be grateful!

    shar Nathan

  5. Anmol Mehta
    Anmol Mehta says:

    Hi Alejandro,

    To vitalize the blood and then direct it to various regions is a basic premise in yoga and one of the reasons why Kundalini Yoga is so effective.

    What I would suggest is that whenever you want to experiment and the body and organs are involved, go very slowly. Start with a little time and see how you feel, what the body tells you and then increase time.

    There is some debate about headstand, I don’t practice it personally, only go as far as shoulder stand. I would say to proceed with caution.


  6. Alejandro
    Alejandro says:

    Hi, Anmol,
    I’ve come across the idea of practicing this breathing set just before doing the headstand position (just 15 min. of this). This way, the blood will be more oxigenated than usual, and the effect of the headstand on the brain will be more intense. Do you think this practice is safe? And how about doing that before Kapalbhati or Bhastrika? Generally speaking, could it be harmful to allow too much prana or oxigen into the brain? Van Lysebeth, in his book on Pranayama, says it’s impossible to hyperpranize an organ, but I’d like to have your opinion. Thanks.

  7. Mahendra Sarup
    Mahendra Sarup says:

    How Yoga can help you………. Control Your Blood Pressure
    Cure it through breathing exercises.
    High blood pressure, or hypertension, refers to the amount of pressure in the arteries, which changes with each pump of the heart. A healthy blood pressure is 120/80 mm Hg.
    An estimated 72 million Americans adults suffer from blood pressure or hypertension, which usually shows no symptoms until it has already done considerable life damage. High blood pressure is often called a silent killer because one can have it for years without knowing it. The fast pace of life, mental, and physical pressure gives rise to psychological tensions.

    Undiagnosed or persistent hypertension is one o the risk factors for strokes, heart attacks, heart failure, and is leading cause of chronic renal failure .
    Many factors can lead to high blood pressure. They include:

     Rich diet
     Lack of exercise
     Obesity
     Smoking
     Alcohol abuse
     Family history
     Eating too much salt
     Stress
     Old age
    Take control of your blood pressure- the Yogic way
    Yoga and Pranayama have their origin in India. Yoga improves the body’s strength and flexibility. Studies suggest that simple practice of Pranayama (Take a deep breath) is potentially beneficial for people who suffer from high blood pressure or hypertension. One can experience the relaxing effects and long-term benefits by committing to a daily routine of breathing exercises. Pranayama teaches one how to relax mentally and physically and assists in managing stress and anxiety. Swami Ramdev, who is currently on tour to US recommends that individuals suffering for long from various dreadful ailments can get cured practicing certain breathing, exercises. The practice of yoga and the lifestyle changes inherent in the yoga philosophy work together to calm the heart and mind and brings the circulatory system back into balance, and helps to avoid heart disease. Deep breathing helps retain health, youth and longevity. The habits of conscious deep and rhythmic breathing exercises are potentially beneficial for the respiratory organs and improve free circulation of blood.

    If you have been diagionosed high blood pressure, here is a simple, natural way that will change your life forever.
    No more expensive drugs
    Pranayama the formal practice of controlling the breath lies at the heart of yoga. It has a mysterious power to soothe and revitalize a tired body, a flagging spirit, or a wild mind. Breath control in Pranayama strengthens heart muscles and improves oxygen carrying capacity of blood vessels. In the process, the mind is calmed, rejuvenated, and uplifted.
    As an introduction, following two Pranayama exercises can be effective in the management of high blood pressure:
    Procedure: Push air forcefully out. Stomach will itself go in.

    Duration: Start with 30 times or 1 min. increase up to 5 mins min. upto 10 mins max.

    Benefits: aabha, tej, obesity, constipation, gastric, acidity, Croesus(liver), hepatitis B, uterus, diabetes, stomach problems, cholesterol, allergic problems, asthma, snoring, concentration, and even cancer and AIDS.

    Tips: heart and high BP patients, and weak people do it slowly.

    Anulom villom
    Procedure: Hold your right nasal with thumb, breathe in from left. Now open right nasal, close left nasal with middle and ring finger, and breathe out from right nasal. Now breathe in from right nasal. Now close right nasal, open left, breathe out, and in from left nasal. And so on.

    Duration: at least 10 mins.

    Benefits: heart, high BP, heart blockage, vat-cuf-pit, arthritis, cartilage, bent ligaments, sinual fluid reduced, Parkinson, paralysis, neural related, depression, migraine pain, asthma, sinus, allergy

    Tips: breathe into lungs not to stomach. no organ in stomach absorbs oxygen. Do not hurry. Do it slowly. Rest whenever needed (in any pranayam).

    For brief descriptions on some of the most important, popular and easy Pranayama practices go to “Know Yoga- Pranayama Techniques by Swami Ramdev”at website

    Try to keep away from smoking, drinking and consuming excess intake of food. This means reducing salt intake to below six Gms a day, eating fewer calories, following a diet rich in fruits (Papaya, orange, lemon, pomegranate) and vegetables, light exercise including walks. You may develop taste for green bottle gourd juice and drink just half a cup for 30 days during summer time. This reduces blood cholesterol and is beneficial in controlling hypertension.

    Routinely, get your blood pressure checked and show results to your doctor for further advice. There are cases where many people have totally cut down their blood pressure drugs within 3-4 months of practicing Yoga. Physical activity is important. However, remember that your blood pressure- lowering regime depends on your practicing yoga with a positive mind.

    Here is what you need to do.

     Wake up early morning, after refreshing go out and take deep breath
    Sit upright with your legs folded in a comfortable position in a peaceful place
    Keep your mind calm and composed

     To start with, practice above breathing exercises with full concentration for couple of minutes

     If you feel fatigued, rest for sometime and gradually increase practice up to 10-15 minutes a day

     Practice of Pranayama should be done slowly in a rhythm

     Listening to some meditational music may be beneficial.

     The practice of yoga, pranayama, and meditation contribute to achieving mental peace, greater general health and well-being. As you gain confidence, more useful Pranayama exercises may be followed bringing out a total change in your personality and outlook.


Trackbacks & Pingbacks

  1. […] posted at SharpBrains, saying, “How yoga can help build our brains”Anmol Mehta presents Brain Development and Enlightenment Part II: Vitalize Energy (Kundalini) posted at Mastery of Meditation, Enlightenment and Kundalini Yoga, saying, “This set of […]

  2. Hatha Yoga Blog » Blog Archive » Yoga Not Best for Improving Memory? says:

    […] Brain Development and Enlightenment – Vitalize Energy Set […]

  3. Hatha Yoga Blog » Blog Archive » How to Improve Your Memory and Mind says:

    […] Brain Development and Enlightenment Part II: Vitalize Energy (Kundalini) […]

  4. Modern Sage Online: New Traditions for Living Well - **Women’s Health and Wellness Online Community** » Carnival of a Modern Sage: Fourth Edition says:

    […] Anmol Mehta presents Brain Development and Enlightenment Part II: Vitalize Energy (Kundalini) posted at Mastery of Meditation, Enlightenment and Kundalini Yoga, saying, “A special breathing exercise to optimize health and energy.” […]

  5. […] Anmol Mehta has provided us with a detailed portrayal of some very powerful breathing exercises to optimize health and vitalize energy, our life force. In the past, these breathing exercises may have been reserved for the advanced student, but with the information provided in this brilliant post, anyone can use breath to strengthen their heart, digestion, immune and endocrine systems. Please read Brain Development and Enlightenment Part II: Vitalize Energy (Kundalini) posted at Mastery of Meditation, Enlightenment and Kundalini Yoga. […]

  6. Wisdom of Healing » Blog Archive » Carnival of Healing #80, Spring Renewal says:

    […] Anmol Mehta has provided us with a detailed portrayal of some very powerful breathing exercises to optimize health and vitalize energy, our life force. In the past, these breathing exercises may have been reserved for the advanced student, but with the information provided in this brilliant post, anyone can use breath to strengthen their heart, digestion, immune and endocrine systems. Please read Brain Development and Enlightenment Part II: Vitalize Energy (Kundalini) posted at Mastery of Meditation, Enlightenment and Kundalini Yoga. […]

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published.